{"id":81287,"date":"2025-09-13T11:00:06","date_gmt":"2025-09-13T07:30:06","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=81287"},"modified":"2025-09-22T14:14:20","modified_gmt":"2025-09-22T10:44:20","slug":"what-is-face-pulls-exercise","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/what-is-face-pulls-exercise\/","title":{"rendered":"\u0641\u06cc\u0633 \u067e\u0648\u0644 \u0686\u06cc\u0633\u062a \u0648 \u0628\u0631\u0627\u06cc \u06a9\u062f\u0627\u0645 \u0639\u0636\u0644\u0647 \u0627\u0633\u062a\u061f + \u0622\u0645\u0648\u0632\u0634 \u0641\u06cc\u0633 \u067e\u0648\u0644"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0627\u0632 \u062c\u0645\u0644\u0647 \u062d\u0631\u06a9\u0627\u062a \u06a9\u0645\u062a\u0631 \u0634\u0646\u0627\u062e\u062a\u0647\u200c\u0634\u062f\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0646\u06cc\u0627\u0632 \u0627\u0633\u062a \u0628\u06cc\u0634\u062a\u0631 \u0622\u0646 \u0631\u0627 \u0628\u0634\u0646\u0627\u0633\u06cc\u0645. \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u062a\u0646\u0647\u0627 \u0631\u0648\u06cc \u062c\u0644\u0648 \u0648 \u0645\u06cc\u0627\u0646\u0647\u200c \u0634\u0627\u0646\u0647 \u062a\u0645\u0631\u06a9\u0632 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0648 \u0647\u0645\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u0628\u0627\u0639\u062b \u0627\u06cc\u062c\u0627\u062f \u0646\u0627\u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u062d\u062a\u06cc \u062f\u0631\u062f \u062f\u0631 \u06af\u0631\u062f\u0646 \u0648 \u06a9\u062a\u0641 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0641\u06cc\u0633 \u067e\u0648\u0644 \u062f\u0642\u06cc\u0642\u0627 \u0647\u0645\u0627\u0646 \u062d\u0631\u06a9\u062a\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0627\u06cc\u0646 \u0645\u0634\u06a9\u0644 \u0631\u0627 \u0628\u0631\u0637\u0631\u0641 \u06a9\u0631\u062f\u0647 \u0648 \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0639\u0636\u0644\u0627\u062a \u0634\u0627\u0646\u0647\u060c \u0628\u0647 \u0633\u0644\u0627\u0645\u062a \u0645\u0641\u0635\u0644 \u0648 \u0627\u0635\u0644\u0627\u062d \u067e\u0648\u0633\u0686\u0631 (\u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646) \u0647\u0645 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0627\u0647\u0645 \u062f\u0631\u0628\u0627\u0631\u0647 \u0622\u0645\u0648\u0632\u0634 \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0648 \u0641\u0648\u0627\u06cc\u062f \u0648\u06cc\u0698\u0647 \u0622\u0646 \u0645\u06cc\u200c\u062e\u0648\u0627\u0646\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0686\u06cc\u0633\u062a\u061f<\/strong><strong><\/strong><\/h2>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644 (Face Pull) \u06cc\u06a9\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0633\u06cc\u0627\u0631 \u0645\u0624\u062b\u0631 \u0627\u0633\u062a \u06a9\u0647 \u0645\u0639\u0645\u0648\u0644\u0627 \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062f\u0633\u062a\u06af\u0627\u0647 \u0633\u06cc\u0645\u200c\u06a9\u0634 \u06cc\u0627 \u06a9\u0634 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f\u061b \u0627\u0644\u0628\u062a\u0647 \u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644 \u062f\u0645\u0628\u0644 \u0647\u0645 \u062f\u0627\u0631\u06cc\u0645 \u06a9\u0647 \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0645\u0642\u0627\u0644\u0647 \u0622\u0645\u0648\u0632\u0634 \u0647\u0645\u0647 \u0631\u0627 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0645\u0627\u0646\u200c\u0637\u0648\u0631 \u06a9\u0647 \u0627\u0632 \u0627\u0633\u0645 \u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644 \u067e\u06cc\u062f\u0627\u0633\u062a\u060c \u0634\u0645\u0627 \u06a9\u0634 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0635\u0648\u0631\u062a \u062e\u0648\u062f \u0627\u0632 \u062c\u0644\u0648\u06cc \u0635\u0648\u0631\u062a \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u0648 \u06a9\u0646\u0627\u0631 \u06af\u0648\u0634\u200c\u0647\u0627 \u0645\u06cc\u200c\u06a9\u0634\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><mark style=\"background-color:rgba(0, 0, 0, 0);color:#00784c\" class=\"has-inline-color\">\u0647\u062f\u0641 \u0627\u0635\u0644\u06cc \u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644\u060c \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647\u060c \u0639\u0636\u0644\u0627\u062a \u06a9\u062a\u0641 \u0648 \u067e\u0634\u062a \u0627\u0633\u062a.<\/mark><\/strong> \u0628\u0647 \u062f\u0644\u06cc\u0644 \u0645\u0627\u0647\u06cc\u062a \u06a9\u0634\u0634\u06cc \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0647\u0645 \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0627\u0635\u0644\u0627\u062d\u06cc \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0648 \u062d\u062a\u06cc \u0628\u0627\u0632\u062a\u0648\u0627\u0646\u06cc \u0648\u0631\u0632\u0634\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f\u061b \u0648 \u0647\u0645 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f. <\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>\u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0637\u0646\u0627\u0628 \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a \u0634\u0627\u0646\u0647 \u0648 \u0628\u0647\u0628\u0648\u062f \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646 \u0627\u0633\u062a. <\/strong><\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u062f\u0648\u0633\u062a \u062f\u0627\u0631\u06cc\u062f \u0628\u0627 \u062f\u06cc\u06af\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0639\u0636\u0644\u0627\u062a \u062f\u0644\u062a\u0648\u0626\u06cc\u062f\u06cc \u0622\u0634\u0646\u0627 \u0634\u0648\u06cc\u062f\u060c \u062d\u062a\u0645\u0627 \u0645\u0642\u0627\u0644\u0647 <strong>\u00ab<a href=\"https:\/\/fitamin.ir\/mag\/best-workouts-for-bigger-shoulders\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062d\u0631\u06a9\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647<\/a>\u00bb<\/strong> \u0631\u0627 \u0645\u0637\u0627\u0644\u0639\u0647 \u06a9\u0646\u06cc\u062f!<\/p>\n\n\n\n<div style=\"height:15px\" 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\/2025\/09\/pull-face-exerecise.png\" alt=\"\u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644\" class=\"wp-image-81305\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/09\/pull-face-exerecise.png 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/09\/pull-face-exerecise-300x178.png 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:15px\" 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\/what-is-anaerobic-exercises\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062a\u0645\u0631\u06cc\u0646 \u0628\u06cc \u0647\u0648\u0627\u0632\u06cc \u0686\u06cc\u0633\u062a \u0648 \u06a9\u062f\u0627\u0645 \u0648\u0631\u0632\u0634\u200c\u0647\u0627 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\u0648\u0632\u0646\u0647 \u062e\u06cc\u0644\u06cc \u0633\u0628\u06a9 \u067e\u0648\u0644 \u0641\u06cc\u0633 \u0628\u0632\u0646\u06cc\u062f \u06a9\u0647 \u0628\u0647 \u06af\u0631\u062f\u0646 \u06cc\u0627 \u06a9\u062a\u0641 \u0641\u0634\u0627\u0631 \u0634\u062f\u06cc\u062f\u06cc \u0648\u0627\u0631\u062f \u0646\u0634\u0648\u062f. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0622\u0645\u0648\u0632\u0634 \u067e\u0648\u0644 \u0641\u06cc\u0633 \u0631\u0627 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647\u200c\u0627\u06cc\u0645:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0631\u0648 \u0628\u0647 \u0633\u06cc\u0645 \u06a9\u0634 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \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 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\u0628\u0627 \u0633\u0637\u062d \u0632\u0645\u06cc\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f.<\/li>\n<\/ul>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><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 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 \u0645\u062a\u0635\u0644 \u0627\u0633\u062a\u060c \u0631\u0648 \u0628\u0647 \u0633\u06cc\u0645\u06a9\u0634 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u0628\u0627\u06cc\u062f \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0648\u0628\u0647 \u0647\u0645 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0648\u0632\u0646\u0647 \u0631\u0627 \u0645\u0633\u062a\u0642\u06cc\u0645\u0627\u064b \u0628\u0647 \u0633\u0645\u062a \u0635\u0648\u0631\u062a \u062e\u0648\u062f \u0628\u06a9\u0634\u06cc\u062f \u0648 \u062f\u0631 \u0627\u06cc\u0646 \u062d\u06cc\u0646 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0627\u0632 \u06cc\u06a9\u062f\u06cc\u06af\u0631 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0648 \u0645\u0648\u0627\u0632\u06cc \u0628\u0627 \u0633\u0637\u062d \u0632\u0645\u06cc\u0646 \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\/what-is-face-pulls-exercise\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0641\u06cc\u0633 \u067e\u0648\u0644 \u0686\u06cc\u0633\u062a \u0648 \u0628\u0631\u0627\u06cc \u06a9\u062f\u0627\u0645 \u0639\u0636\u0644\u0647 \u0627\u0633\u062a\u061f + \u0622\u0645\u0648\u0632\u0634 \u0641\u06cc\u0633 \u067e\u0648\u0644<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0646\u0648\u0627\u0639 \u062d\u0631\u06a9\u0627\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0646\u0648\u0627\u0639 \u062d\u0631\u06a9\u062a \u067e\u0648\u0644 \u0641\u06cc\u0633 \u0634\u0627\u0645\u0644 \u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0633\u06cc\u0645 \u06a9\u0634\u060c \u0641\u06cc\u0633 \u067e\u0648\u0644 \u062f\u0633\u062a \u0628\u0627\u0632 \u0648 \u0642\u0627\u06cc\u0642\u06cc \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0622\u0645\u0648\u0632\u0634 \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0631\u0627 \u06a9\u0627\u0645\u0644 \u0628\u0647 \u0647\u0645\u0631\u0627\u0647 \u062a\u0648\u0636\u06cc\u062d \u0647\u0631\u06a9\u062f\u0627\u0645 \u0631\u0627 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647\u200c\u0627\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:15px\" 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=\"\u0641\u06cc\u0633 \u067e\u0648\u0644 \u0628\u0627 \u06a9\u0634\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/12\/12.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0641\u06cc\u0633 \u067e\u0648\u0644 \u0628\u0627 \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>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>\u0642\u0644\u0627\u0628 \u06a9\u0634 \u0631\u0627 \u062f\u0631 \u0642\u0633\u0645\u062a \u06a9\u0646\u0627\u0631\u06cc \u062f\u0631 \u0648 \u0647\u0645 \u0633\u0637\u062d \u0633\u0631\u062a\u0627\u0646 \u0646\u0635\u0628 \u06a9\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0645\u0642\u062f\u0627\u0631\u06cc \u0639\u0642\u0628\u200c\u062a\u0631 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0635\u0627\u0641 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0646\u062f\u0647\u0627\u06cc \u06a9\u0634 \u0631\u0627 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0631 \u0648 \u0633\u06cc\u0646\u0647 \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>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0622\u0631\u0646\u062c \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u0628\u06a9\u0634\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631\u0642\u0633\u0645\u062a \u0627\u0646\u062a\u0647\u0627\u06cc\u06cc \u062d\u0631\u06a9\u062a\u060c \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0633\u0631\u062a\u0627\u0646 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u062f\u0648\u0631 \u0627\u0632 \u0628\u062f\u0646 \u0648 \u0628\u0647\u200c\u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u0627\u0634\u0646\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u062a\u0641\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647\u200c\u0647\u0645 \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0646\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.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0641\u06cc\u0633 \u067e\u0648\u0644 \u062f\u0633\u062a \u0628\u0627\u0632\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/12\/18-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0641\u06cc\u0633 \u067e\u0648\u0644 \u062f\u0633\u062a \u0628\u0627\u0632<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>\u0642\u0631\u0642\u0631\u0647 \u06a9\u0631\u0627\u0633 \u0627\u0648\u0631 \u0631\u0627 \u062f\u0631 \u0646\u0642\u0637\u0647\u200c\u0627\u06cc\u06cc \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u06a9\u0647 \u0631\u0648\u0628\u0647 \u0631\u0648\u06cc \u0635\u0648\u0631\u062a \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f \u0648 \u0645\u06cc\u0644\u0647 \u0635\u0627\u0641 \u0628\u0647 \u0622\u0646 \u0645\u062a\u0635\u0644 \u0627\u0633\u062a\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0631\u0648 \u0628\u0647 \u0633\u06cc\u0645\u06a9\u0634 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0627\u0645\u0644\u0627 \u0628\u0627\u0632 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0648\u0632\u0646\u0647 \u0631\u0627 \u0645\u0633\u062a\u0642\u06cc\u0645\u0627\u064b \u0628\u0647 \u0633\u0645\u062a \u0635\u0648\u0631\u062a \u062e\u0648\u062f \u0628\u06a9\u0634\u06cc\u062f \u0648 \u062f\u0631 \u0627\u06cc\u0646 \u062d\u06cc\u0646 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0627\u0632 \u06cc\u06a9\u062f\u06cc\u06af\u0631 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0648 \u0622\u0646 \u0631\u0627 \u0645\u0648\u0627\u0632\u06cc \u0628\u0627 \u0633\u0637\u062d \u0632\u0645\u06cc\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0642\u0627\u06cc\u0642\u06cc \u0641\u06cc\u0633 \u067e\u0648\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/\u0642\u0627\u06cc\u0642\u06cc-\u0641\u06cc\u0633-\u067e\u0648\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0642\u0627\u06cc\u0642\u06cc \u0641\u06cc\u0633 \u067e\u0648\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>\u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u067e\u0627\u0631\u0648\u06cc\u06cc \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 \u0637\u0646\u0627\u0628 \u0631\u0627 \u0628\u0647 \u0633\u06cc\u0645\u06a9\u0634 \u0645\u062a\u0635\u0644 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0645\u0631 \u0635\u0627\u0641\u060c \u0633\u06cc\u0646\u0647 \u0628\u0627\u0644\u0627 \u0648 \u0633\u0631\u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u062c\u0644\u0648 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u0645\u0627 \u0642\u0648\u0632 \u0646\u06a9\u0646\u06cc\u062f\u060c \u0648\u0632\u0646\u0647 \u0631\u0627 \u0645\u0633\u062a\u0642\u06cc\u0645\u0627 \u0628\u0647 \u0633\u0645\u062a \u0635\u0648\u0631\u062a \u062e\u0648\u062f \u0628\u06a9\u0634\u06cc\u062f\u060c \u0648 \u062f\u0631 \u0627\u06cc\u0646 \u062d\u06cc\u0646\u060c \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0627\u0632 \u06cc\u06a9\u062f\u06cc\u06af\u0631 \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 \u0631\u0627 \u0645\u0648\u0627\u0632\u06cc \u0628\u0627 \u0633\u0637\u062d \u0632\u0645\u06cc\u0646 \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\/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><\/div>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0639\u0636\u0644\u0627\u062a \u062f\u0631\u06af\u06cc\u0631 \u062f\u0631 \u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644<\/strong><\/h2>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0636\u0644\u0647 \u0647\u062f\u0641 \u0627\u0635\u0644\u06cc \u062f\u0631 \u0641\u06cc\u0633 \u067e\u0648\u0644\u060c \u0633\u0631\u0634\u0627\u0646\u0647 \u0627\u0633\u062a. \u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0639\u0636\u0644\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647\u200c\u0647\u0627\u060c \u067e\u0634\u062a\u060c \u0648 \u0628\u0627\u0644\u0627\u06cc \u06a9\u0645\u0631 \u0631\u0627 \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u062f\u061b \u06cc\u0639\u0646\u06cc \u062f\u0642\u06cc\u0642\u0627 \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u062f\u0644\u062a\u0648\u0626\u06cc\u062f \u062e\u0644\u0641\u06cc<\/strong>: \u0639\u0636\u0644\u0647 \u0627\u0635\u0644\u06cc \u062f\u0631\u06af\u06cc\u0631\u060c \u0645\u0633\u0626\u0648\u0644 \u06a9\u0634\u06cc\u062f\u0646 \u0628\u0627\u0632\u0648 \u0628\u0647 \u0639\u0642\u0628 \u0648 \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0631\u062f\u0646 \u062a\u06cc\u063a\u0647\u200c\u0647\u0627\u06cc \u0634\u0627\u0646\u0647 \u0628\u0647 \u06cc\u06a9\u062f\u06cc\u06af\u0631 \u0648 \u0628\u0647\u0628\u0648\u062f \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0631\u0648\u0645\u0628\u0648\u0626\u06cc\u062f\u0647\u0627 \u0648 \u0630\u0648\u0632\u0646\u0642\u0647\u200c\u0627\u06cc \u067e\u0627\u06cc\u06cc\u0646\u06cc: <\/strong>\u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0628\u0627 \u06a9\u0634\u06cc\u062f\u0646 \u062a\u06cc\u063a\u0647\u200c\u0647\u0627\u06cc \u0634\u0627\u0646\u0647 \u0628\u0647 \u0639\u0642\u0628 \u0648 \u067e\u0627\u06cc\u06cc\u0646\u060c \u06a9\u062a\u0641 \u0631\u0627 \u062a\u062b\u0628\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0639\u0636\u0644\u0627\u062a \u0686\u0631\u062e\u0627\u0646\u0646\u062f\u0647 \u062e\u0627\u0631\u062c\u06cc \u0634\u0627\u0646\u0647:<\/strong> \u0627\u06cc\u0646 \u06af\u0631\u0648\u0647 \u0634\u0627\u0645\u0644 \u0686\u0646\u062f\u06cc\u0646 \u0639\u0636\u0644\u0647 \u0627\u0632 \u062c\u0645\u0644\u0647 \u0627\u06cc\u0646\u0641\u0631\u0627\u0627\u0633\u067e\u06cc\u0646\u0627\u062a\u0648\u0633\u060c \u062a\u0631\u0633 \u0645\u06cc\u0646\u0648\u0631 \u0648 \u062a\u0631\u0633 \u0645\u0627\u0698\u0648\u0631 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0634\u0627\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u062e\u0627\u0631\u062c \u0645\u06cc\u200c\u0686\u0631\u062e\u0627\u0646\u0646\u062f \u0648 \u0628\u0647 \u062a\u062b\u0628\u06cc\u062a \u0622\u0646 \u062f\u0631 \u062d\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u06cc\u0633 \u067e\u0648\u0644 \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u067e\u0627\u06cc\u062f\u0627\u0631\u06cc \u06a9\u062a\u0641 \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0628\u062e\u0634\u062f\u060c \u0633\u0644\u0627\u0645\u062a \u0634\u0627\u0646\u0647 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u062f\u060c \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646 \u0631\u0627 \u0627\u0635\u0644\u0627\u062d \u06a9\u0646\u062f \u0648 \u062e\u0637\u0631 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc \u0634\u0627\u0646\u0647 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0647\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0646\u0647\u200c\u062a\u0646\u0647\u0627 \u062f\u0631 \u0634\u06a9\u0644\u200c\u062f\u0647\u06cc \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u062a \u0634\u0627\u0646\u0647 \u0648 \u067e\u0634\u062a \u0646\u0642\u0634 \u062f\u0627\u0631\u062f\u060c \u0628\u0644\u06a9\u0647 \u062f\u0631 \u0628\u0647\u0628\u0648\u062f \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646\u06cc (Posture) \u0648 \u06a9\u0627\u0647\u0634 \u0645\u0634\u06a9\u0644\u0627\u062a\u06cc \u0645\u0627\u0646\u0646\u062f \u0642\u0648\u0632 \u0634\u0627\u0646\u0647 \u0648 \u062e\u0645\u06cc\u062f\u06af\u06cc \u06a9\u0645\u0631 \u0646\u06cc\u0632 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0624\u062b\u0631 \u0627\u0633\u062a. <\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/best-back-exercises\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062a\u0645\u0631\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a<\/a><\/div>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0641\u0648\u0627\u06cc\u062f \u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644<\/strong><strong><\/strong><\/h2>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644\u060c \u062d\u0631\u06a9\u062a\u06cc \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0631\u062f\u0646 \u0639\u0636\u0644\u0627\u062a\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0633\u06cc\u0627\u0631 \u067e\u0631\u06a9\u0627\u0631\u0628\u0631\u062f \u0648 \u0645\u0647\u0645 \u0647\u0633\u062a\u0646\u062f \u0627\u0645\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0648\u0642\u0627\u062a \u0627\u0632 \u0622\u0646\u200c\u0647\u0627 \u063a\u0641\u0644\u062a \u0645\u06cc\u200c\u0634\u0648\u062f. <\/strong>\u0641\u06cc\u0633 \u067e\u0648\u0644 \u0628\u0647 \u0635\u0627\u0641 \u0648 \u0639\u0642\u0628 \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0646 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0648 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646 \u0634\u0645\u0627 (\u067e\u0627\u0633\u0686\u0631) \u0627\u0633\u062a\u0627\u0646\u062f\u0627\u0631\u062f \u0628\u0627\u0634\u062f\u061b \u06cc\u0639\u0646\u06cc \u0628\u0647 \u062c\u0644\u0648 \u062e\u0645 \u0646\u0634\u0648\u06cc\u062f \u0648 \u0645\u0634\u06a9\u0644\u0627\u062a\u06cc \u0645\u062b\u0644 <strong>\u0642\u0648\u0632 \u067e\u0634\u062a<\/strong>\u060c <strong><a href=\"https:\/\/fitamin.ir\/mag\/rounded-shoulders\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0641\u062a\u0627\u062f\u06af\u06cc \u0634\u0627\u0646\u0647<\/a>\u060c \u062e\u0645\u06cc\u062f\u06af\u06cc \u06a9\u0645\u0631<\/strong> \u0648 <strong><a href=\"https:\/\/fitamin.ir\/mag\/all-about-forward-head-posture\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u06af\u0631\u062f\u0646 \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648<\/a><\/strong> \u0646\u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:15px\" 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\/kyphosis-correction-exercises\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0631\u0641\u0639 \u0642\u0648\u0632 \u06a9\u0645\u0631<\/a><\/div>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0632 \u062c\u0645\u0644\u0647 \u062f\u06cc\u06af\u0631 \u0641\u0648\u0627\u06cc\u062f \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0639\u0636\u0644\u0627\u062a \u06a9\u0645\u0631 \u0634\u0645\u0627 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u0627\u0633\u062a \u0686\u0631\u0627\u06a9\u0647 \u0647\u0631\u0686\u0647 \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a\u06cc \u0642\u0648\u06cc\u200c\u062a\u0631 \u0628\u0627\u0634\u0646\u062f\u060c \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u0634\u0645\u0627 \u062f\u0631 \u0632\u0646\u062f\u06af\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06cc \u0628\u0633\u06cc\u0627\u0631 \u0628\u0647\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f\u061b 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\u0639\u0636\u0644\u0627\u0646\u06cc \u0642\u062f\u0631\u062a\u0645\u0646\u062f\u06cc \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0645\u0633\u0626\u0648\u0644\u06cc\u062a \u062a\u0645\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 (\u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0646 \u0648\u0633\u0627\u06cc\u0644 \u062f\u0631 \u0642\u0641\u0633\u0647\u200c\u0647\u0627\u06cc \u0628\u0644\u0646\u062f\u060c \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646 \u06a9\u0648\u062f\u06a9 \u06cc\u0627 \u062d\u062a\u06cc \u0627\u0646\u062f\u0627\u062e\u062a\u0646 \u062a\u0648\u067e \u0628\u0633\u06a9\u062a\u0628\u0627\u0644) \u0631\u0627 \u062f\u0627\u0631\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:15px\" 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\/2025\/09\/pull-face-exercise-5.jpg\" alt=\"\u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644\" class=\"wp-image-81300\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/09\/pull-face-exercise-5.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/09\/pull-face-exercise-5-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0636\u0644\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647 \u0634\u0627\u0645\u0644 \u0633\u0647 \u0633\u0631 \u062c\u062f\u0627\u06af\u0627\u0646\u0647 \u0642\u062f\u0627\u0645\u06cc\u060c \u062c\u0627\u0646\u0628\u06cc \u0648 \u062e\u0644\u0641\u06cc \u0627\u0633\u062a \u0648 \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647 \u0645\u0639\u0645\u0648\u0644 \u0645\u062b\u0644 \u0646\u0634\u0631 \u06cc\u0627 \u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647\u060c \u0627\u063a\u0644\u0628 \u0633\u0631\u0647\u0627\u06cc \u0642\u062f\u0627\u0645\u06cc \u0648 \u062c\u0627\u0646\u0628\u06cc \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0648 \u0633\u0631 \u062e\u0644\u0641\u06cc \u0646\u0627\u062f\u06cc\u062f\u0647 \u06af\u0631\u0641\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06cc\u0646 \u0639\u062f\u0645 \u062a\u0639\u0627\u062f\u0644 \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0647 \u0645\u0631\u0648\u0631 \u0645\u0646\u062c\u0631 \u0628\u0647 \u062f\u0631\u062f \u0648 \u0622\u0633\u06cc\u0628 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0638\u0627\u0647\u0631 \u0634\u0645\u0627 \u0631\u0627 \u0646\u0627\u0645\u0646\u0627\u0633\u0628 \u0646\u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u0645\u0627 \u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0627\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u0631\u0627 \u062c\u0628\u0631\u0627\u0646 \u06a9\u0631\u062f\u0647 \u0648 \u0627\u062c\u0627\u0632\u0647 \u0646\u0645\u06cc\u200c\u062f\u0647\u062f \u062f\u0644\u062a\u0648\u0626\u06cc\u062f \u062e\u0644\u0641\u06cc \u0645\u0648\u0631\u062f \u063a\u0641\u0644\u062a \u0648\u0627\u0642\u0639 \u0634\u0648\u062f.<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u0631\u0627\u06cc\u062c \u062f\u0631 \u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644<\/strong><strong><\/strong><\/h2>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0627\u0632 \u062c\u0645\u0644\u0647 \u062d\u0631\u06a9\u0627\u062a \u0633\u0627\u062f\u0647 \u0627\u0633\u062a \u0627\u0645\u0627 \u0628\u0627\u0632\u0647\u0645 \u0627\u0634\u062a\u0628\u0627\u0647\u200c\u0647\u0627\u06cc\u06cc \u062f\u0631 \u0627\u0646\u062c\u0627\u0645 \u0622\u0646 \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f \u06a9\u0647 \u0645\u062a\u0627\u0633\u0641\u0627\u0646\u0647 \u0631\u0627\u06cc\u062c \u0627\u0633\u062a. \u0627\u06cc\u0646 \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0634\u0645\u0627 \u0628\u0647\u0631\u0647 \u06a9\u0627\u0645\u0644 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0646\u0628\u0631\u06cc\u062f \u0648 \u062d\u062a\u06cc \u062f\u0686\u0627\u0631 \u0622\u0633\u06cc\u0628 \u0634\u0648\u06cc\u062f. \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u0631\u0627\u06cc\u062c \u062f\u0631 \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0631\u0627 \u0646\u0627\u0645 \u0645\u06cc\u200c\u0628\u0631\u06cc\u0645:<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u062c\u0631\u0627\u06cc \u0627\u0634\u062a\u0628\u0627\u0647 \u062d\u0631\u06a9\u062a &#8211; \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0647 \u062c\u0627\u06cc \u0639\u0642\u0628 \u06a9\u0634\u06cc\u062f\u0646 \u0622\u0631\u0646\u062c<\/strong><strong><\/strong><\/h3>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0631\u0627\u06cc\u062c\u200c\u062a\u0631\u06cc\u0646 \u0627\u0634\u062a\u0628\u0627\u0647 \u062f\u0631 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644\u060c \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647\u200c\u062c\u0627\u06cc \u0639\u0642\u0628 \u06a9\u0634\u06cc\u062f\u0646 \u0622\u0631\u0646\u062c\u060c \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0648 \u06a9\u0648\u0644 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0628\u0631\u06cc\u062f! \u0647\u062f\u0641 \u0627\u0635\u0644\u06cc \u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0633\u0631\u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0634\u0648\u0646\u062f\u060c \u067e\u0633 \u0628\u0627\u06cc\u062f \u06a9\u0634\u0634 \u0631\u0627 \u062f\u0631 \u067e\u0634\u062a \u0648 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u062d\u0633 \u06a9\u0646\u06cc\u062f\u061b \u0627\u06af\u0631 \u06a9\u0634\u0634 \u0631\u0627 \u062f\u0631 \u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u062d\u0633 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u06cc\u0639\u0646\u06cc \u062d\u0631\u06a9\u062a \u0627\u0634\u062a\u0628\u0627\u0647 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>\u0646\u06a9\u062a\u0647 \u0645\u0647\u0645 \u062f\u06cc\u06af\u0631 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0631\u0648 \u0628\u0647 \u062f\u0627\u062e\u0644 \u0646\u06af\u0647\u200c\u062f\u0627\u0631\u06cc\u062f \u062a\u0627 \u0628\u0647 \u062e\u0648\u0628\u06cc \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0631\u06af\u06cc\u0631 \u0634\u0648\u062f.<\/strong><\/p>\n<\/blockquote>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0648\u0632\u0646\u0647 \u062e\u06cc\u0644\u06cc \u0633\u0646\u06af\u06cc\u0646<\/strong><strong><\/strong><\/h3>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0646\u062a\u062e\u0627\u0628 \u0648\u0632\u0646\u0647\u200c \u062e\u06cc\u0644\u06cc \u0633\u0646\u06af\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0647\u0645 \u0627\u0632 \u062f\u06cc\u06af\u0631 \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u0631\u0627\u06cc\u062c \u0627\u0633\u062a. \u0639\u0636\u0644\u0647 \u062f\u0644\u062a\u0648\u0626\u06cc\u062f \u067e\u0634\u062a\u06cc \u06cc\u06a9 \u0639\u0636\u0644\u0647 \u06a9\u0648\u0686\u06a9 \u0627\u0633\u062a \u0648 \u0627\u06af\u0631 \u0642\u0628\u0644\u0627 \u062e\u06cc\u0644\u06cc \u0622\u0646 \u0631\u0627 \u062a\u0645\u0631\u06cc\u0646 \u0646\u062f\u0627\u062f\u0647\u200c\u0627\u06cc\u062f\u060c \u0627\u062d\u062a\u0645\u0627\u0644\u0627 \u0639\u0636\u0644\u0647 \u0636\u0639\u06cc\u0641\u06cc \u0627\u0633\u062a\u061b \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0628\u0627\u06cc\u062f \u0648\u0632\u0646\u0647 \u0633\u0628\u06a9\u06cc \u0628\u0631\u0627\u06cc \u0622\u0646 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0645\u062a\u0648\u062c\u0647 \u0634\u062f\u06cc\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u06a9\u0634\u06cc\u062f\u0646 \u0637\u0646\u0627\u0628 (\u06cc\u0627 \u0633\u06cc\u0645 \u06a9\u0634) \u0628\u0647 \u0633\u0645\u062a \u062e\u0648\u062f \u0645\u062c\u0628\u0648\u0631 \u0647\u0633\u062a\u06cc\u062f \u0628\u062f\u0646\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0639\u0642\u0628 \u0628\u06a9\u0634\u06cc\u062f \u06cc\u0627 \u0627\u06af\u0631 \u0646\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0648\u0632\u0646\u0647 \u0631\u0627 \u0647\u0646\u06af\u0627\u0645 \u0628\u0627\u0632\u06af\u0634\u062a \u0628\u0647 \u0646\u0642\u0637\u0647 \u0627\u0648\u0644\u06cc\u0647 \u06a9\u0646\u062a\u0631\u0644 \u06a9\u0646\u06cc\u062f \u0627\u062d\u062a\u0645\u0627\u0644\u0627 \u0628\u0627\u06cc\u062f \u0648\u0632\u0646\u0647 \u0631\u0627 \u0633\u0628\u06a9\u200c\u062a\u0631 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/how-heavy-to-lift\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062f\u0645\u0628\u0644 \u0686\u0646\u062f \u06a9\u06cc\u0644\u0648\u06cc\u06cc \u0628\u0632\u0646\u06cc\u0645\u061f<\/a><\/div>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u062c\u0631\u0627\u06cc \u0633\u0631\u06cc\u0639 \u0648 \u0628\u062f\u0648\u0646 \u06a9\u0646\u062a\u0631\u0644 \u062d\u0631\u06a9\u062a<\/strong><strong><\/strong><\/h3>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u06cc\u06a9\u06cc \u062f\u06cc\u06af\u0631 \u0627\u0632 \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u0631\u0627\u06cc\u062c \u062f\u0631 \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u062e\u06cc\u0644\u06cc \u0633\u0631\u06cc\u0639 \u0648 \u0641\u0648\u0631\u06cc \u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u0645\u0627\u0645 \u06a9\u0646\u06cc\u062f! \u062f\u0631\u062d\u0627\u0644\u06cc \u06a9\u0647 \u0634\u06cc\u0648\u0647 \u0627\u062c\u0631\u0627\u06cc \u062f\u0631\u0633\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0627\u062c\u0631\u0627 \u0634\u0648\u062f \u062a\u0627 \u06a9\u0634\u0634 \u0631\u0627 \u062f\u0631 \u067e\u0634\u062a \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0648 \u06a9\u062a\u0641 \u062e\u0648\u062f \u062d\u0633 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>\u0646\u06a9\u062a\u0647 \u0645\u0647\u0645: \u0627\u06af\u0631 \u0645\u0634\u06a9\u0644\u0627\u062a \u06a9\u0645\u0631 \u06cc\u0627 \u0634\u0627\u0646\u0647 \u062f\u0627\u0631\u06cc\u062f\u060c \u0628\u0627 \u0645\u0631\u0628\u06cc \u06cc\u0627 \u0641\u06cc\u0632\u06cc\u0648\u062a\u0631\u0627\u067e \u062e\u0648\u062f \u062f\u0631\u0628\u0627\u0631\u0647 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0645\u0634\u0648\u0631\u062a \u06a9\u0646\u06cc\u062f\u061b \u0627\u06af\u0631 \u062f\u0631 \u0637\u0648\u0644 \u062a\u0645\u0631\u06cc\u0646 \u0627\u062d\u0633\u0627\u0633 \u062f\u0631\u062f \u06a9\u0631\u062f\u06cc\u062f\u060c \u0645\u062a\u0648\u0642\u0641 \u0634\u0648\u06cc\u062f.<\/strong><\/p>\n<\/blockquote>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0646\u06a9\u0627\u062a \u06a9\u0644\u06cc\u062f\u06cc \u0628\u0631\u0627\u06cc \u0627\u062c\u0631\u0627\u06cc \u0635\u062d\u06cc\u062d<\/strong><\/h2>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u0627\u062c\u0631\u0627\u06cc \u0635\u062d\u06cc\u062d \u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0645\u0647\u0645 \u0627\u0633\u062a \u06a9\u0647 \u062a\u06a9\u0646\u06cc\u06a9 \u0635\u062d\u06cc\u062d \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0631\u0627 \u0628\u062f\u0627\u0646\u06cc\u062f\u061b \u0628\u0647 \u0627\u06cc\u0646 \u0646\u06a9\u0627\u062a \u062a\u0648\u062c\u0647 \u06a9\u0646\u06cc\u062f:<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0646\u062a\u062e\u0627\u0628 \u0648\u0632\u0646\u0647 \u0645\u0646\u0627\u0633\u0628<\/strong><strong><\/strong><\/h3>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0646\u062a\u062e\u0627\u0628 \u0648\u0632\u0646\u0647 \u0628\u0631\u0627\u06cc \u0647\u0631 \u062d\u0631\u06a9\u062a\u06cc \u0645\u0647\u0645 \u0627\u0633\u062a\u061b \u0633\u0646\u06af\u06cc\u0646\u06cc \u0648\u0632\u0646\u0647 \u0628\u0627\u06cc\u062f \u0628\u0647\u200c\u0627\u0646\u062f\u0627\u0632\u0647\u200c\u0627\u06cc \u0628\u0627\u0634\u062f \u06a9\u0647 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0647 \u0634\u06a9\u0644 \u062f\u0631\u0633\u062a \u0648 \u0628\u062f\u0648\u0646 \u0641\u0634\u0627\u0631 \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f \u0631\u0648\u06cc \u06af\u0631\u062f\u0646 \u0648 \u06a9\u0645\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0627\u06af\u0631 \u0648\u0632\u0646\u0647 \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f \u0633\u0646\u06af\u06cc\u0646 \u0628\u0627\u0634\u062f\u060c \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0631\u0648\u0646\u062f \u06cc\u0627 \u06a9\u0645\u0631 \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f \u0642\u0648\u0633 \u067e\u06cc\u062f\u0627 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0632 \u0637\u0631\u0641 \u062f\u06cc\u06af\u0631 \u0627\u06af\u0631 \u062e\u06cc\u0644\u06cc \u0633\u0628\u06a9 \u0628\u0627\u0634\u062f\u060c \u0639\u0636\u0644\u0627\u062a \u0647\u062f\u0641 (\u067e\u0634\u062a \u0634\u0627\u0646\u0647 \u0648 \u0639\u0636\u0644\u0627\u062a \u06a9\u062a\u0641) \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u06a9\u0627\u0641\u06cc \u062f\u0631\u06af\u06cc\u0631 \u0646\u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>\u0628\u0647\u062a\u0631\u06cc\u0646 \u06a9\u0627\u0631 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0627\u0648\u0644 \u0628\u0627 \u0648\u0632\u0646\u0647 \u0633\u0628\u06a9 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f\u060c \u0631\u0648\u06cc \u062a\u06a9\u0646\u06cc\u06a9 \u0645\u0633\u0644\u0637 \u0634\u0648\u06cc\u062f\u060c \u0633\u067e\u0633 \u0648\u0632\u0646\u0647 \u0631\u0627 \u0633\u0646\u06af\u06cc\u0646 \u06a9\u0646\u06cc\u062f.<\/strong><\/p>\n<\/blockquote>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u06a9\u0646\u062a\u0631\u0644 \u0633\u0631\u0639\u062a \u062f\u0631 \u0647\u0631 \u062f\u0648 \u0641\u0627\u0632 \u062d\u0631\u06a9\u062a<\/strong><strong><\/strong><\/h3>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0631\u06a9\u062a \u067e\u0648\u0644 \u0641\u06cc\u0633 \u0647\u0645 \u0645\u062b\u0644 \u062f\u06cc\u06af\u0631 \u062d\u0631\u06a9\u0627\u062a\u060c \u062f\u0648 \u0641\u0627\u0632 \u0645\u062b\u0628\u062a \u0648 \u0645\u0646\u0641\u06cc \u062f\u0627\u0631\u062f\u061b \u0641\u0627\u0632 \u0645\u062b\u0628\u062a (\u06a9\u0634\u06cc\u062f\u0646 \u0637\u0646\u0627\u0628 \u0628\u0647 \u0633\u0645\u062a \u0635\u0648\u0631\u062a) \u0628\u0627\u06cc\u062f \u0628\u0627 \u0642\u062f\u0631\u062a \u0648 \u062a\u0645\u0631\u06a9\u0632 \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f. \u0641\u0627\u0632 \u0645\u0646\u0641\u06cc (\u0628\u0631\u06af\u0634\u062a \u0637\u0646\u0627\u0628 \u0628\u0647 \u0633\u0645\u062a \u062f\u0633\u062a\u06af\u0627\u0647) \u0628\u0627\u06cc\u062f \u0622\u0647\u0633\u062a\u0647 \u0648 \u06a9\u0646\u062a\u0631\u0644 \u0634\u062f\u0647 \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f\u061b \u0647\u0631\u06af\u0632 \u0627\u062c\u0627\u0632\u0647 \u0646\u062f\u0647\u06cc\u062f \u0648\u0632\u0646\u0647 \u0634\u0645\u0627 \u0631\u0627 \u0646\u0627\u06af\u0647\u0627\u0646\u06cc \u0628\u0647 \u062c\u0644\u0648 \u0628\u06a9\u0634\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0631\u0639\u062a \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647 \u0628\u0627\u0639\u062b \u062f\u0631\u06af\u06cc\u0631\u06cc \u0628\u0647\u062a\u0631 \u0639\u0636\u0644\u0627\u062a \u0648 \u06a9\u0627\u0647\u0634 \u0631\u06cc\u0633\u06a9 \u0622\u0633\u06cc\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n\n\n<div style=\"height:15px\" 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\/work-your-lats\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u0627\u062a \u0632\u06cc\u0631\u0628\u063a\u0644<\/a><\/div>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>&nbsp;<\/strong><strong>\u062f\u0645 \u0648 \u0628\u0627\u0632\u062f\u0645 \u062f\u0631\u0633\u062a<\/strong><strong><\/strong><\/h3>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0646\u0641\u0633 \u062f\u0631\u0633\u062a \u062d\u06cc\u0646 \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u0627\u0633\u062a. \u0647\u0646\u06af\u0627\u0645 \u06a9\u0634\u06cc\u062f\u0646 \u0637\u0646\u0627\u0628 \u0628\u0647 \u0633\u0645\u062a \u0635\u0648\u0631\u062a \u0628\u0627\u06cc\u062f \u0628\u0627\u0632\u062f\u0645 (\u062e\u0627\u0631\u062c \u06a9\u0631\u062f\u0646 \u0647\u0648\u0627) \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f\u061b \u0633\u067e\u0633 \u0647\u0646\u06af\u0627\u0645 \u0628\u0627\u0632\u06af\u0634\u062a \u0637\u0646\u0627\u0628 \u0628\u0647 \u062c\u0644\u0648 \u062f\u0645 (\u06a9\u0634\u06cc\u062f\u0646 \u0647\u0648\u0627 \u0628\u0647 \u062f\u0627\u062e\u0644) \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0646\u0641\u0633 \u0631\u0627 \u062d\u0628\u0633 \u0646\u06a9\u0646\u06cc\u062f\u061b \u062a\u0646\u0641\u0633 \u0635\u062d\u06cc\u062d \u0628\u0627\u0639\u062b \u062d\u0641\u0638 \u0641\u0634\u0627\u0631 \u062f\u0627\u062e\u0644\u06cc \u0645\u0646\u0627\u0633\u0628 \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u0628\u0647\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u0645\u0642\u0627\u0644\u0647 <strong>\u00ab<a href=\"https:\/\/fitamin.ir\/mag\/how-to-breathe-correctly\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0622\u0645\u0648\u0632\u0634 \u062a\u0646\u0641\u0633 \u0635\u062d\u06cc\u062d<\/a>\u00bb<\/strong> \u0631\u0627 \u062d\u062a\u0645\u0627 \u0645\u0637\u0627\u0644\u0639\u0647 \u06a9\u0646\u06cc\u062f!<\/p>\n\n\n\n<div style=\"height:15px\" 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\/2025\/09\/pull-face.jpg\" alt=\"\u0622\u0645\u0648\u0632\u0634 \u0641\u06cc\u0633 \u067e\u0648\u0644\" class=\"wp-image-81350\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/09\/pull-face.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/09\/pull-face-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u062c\u0627\u06cc\u06af\u0632\u06cc\u0646\u200c\u0647\u0627\u06cc \u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0645\u0639\u0645\u0648\u0644\u0627 \u0628\u0627 \u062f\u0633\u062a\u06af\u0627\u0647 \u0633\u06cc\u0645\u200c\u06a9\u0634 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0627\u0645\u0627 \u063a\u06cc\u0631 \u0627\u0632 \u062f\u0633\u062a\u06af\u0627\u0647 \u0633\u06cc\u0645\u200c\u06a9\u0634\u060c \u0628\u0627 \u0648\u0633\u0627\u06cc\u0644 \u06cc\u0627 \u0631\u0648\u0634\u200c\u0647\u0627\u06cc \u062f\u06cc\u06af\u0631\u06cc \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0631\u0627 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f. \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646\u200c\u0647\u0627\u06cc \u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0631\u0627 \u0646\u0627\u0645 \u0645\u06cc\u200c\u0628\u0631\u06cc\u0645:<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>&nbsp;<\/strong><strong>\u0641\u06cc\u0633 \u067e\u0648\u0644 \u0628\u0627 \u06a9\u0634 \u0648\u0631\u0632\u0634\u06cc <\/strong><strong>Resistance Band Face Pull<\/strong><strong> <\/strong><strong><\/strong><\/h3>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0631\u0627\u06cc\u062c\u200c\u062a\u0631\u06cc\u0646 \u0634\u06a9\u0644 \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644\u060c \u0627\u0646\u062c\u0627\u0645 \u0622\u0646 \u0628\u0627 \u06a9\u0634 \u0648\u0631\u0632\u0634\u06cc \u0627\u0633\u062a. \u0628\u0627 \u06a9\u0634 \u0648\u0631\u0632\u0634\u06cc \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0631\u0627 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f\u061b \u0641\u0642\u0637 \u06a9\u0627\u0641\u06cc \u0627\u0633\u062a \u06cc\u06a9 \u06a9\u0634 \u0648\u0631\u0632\u0634\u06cc \u0631\u0627 \u06a9\u0627\u0645\u0644\u0627 \u0645\u062d\u06a9\u0645 \u0628\u0647 \u06cc\u06a9 \u0627\u0631\u062a\u0641\u0627\u0639 \u0648\u0635\u0644 \u06a9\u0646\u06cc\u062f\u061b \u0645\u062b\u0644 \u0628\u0627\u0644\u0627\u06cc \u062f\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u067e\u0633 \u062f\u0631\u0633\u062a \u0645\u062b\u0644 \u062f\u0633\u062a\u06af\u0627\u0647\u060c \u06a9\u0634 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0635\u0648\u0631\u062a \u062e\u0648\u062f \u0628\u06a9\u0634\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0641\u06cc\u0633 \u067e\u0648\u0644 \u0628\u0627 TRX <\/strong><\/h3>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0631\u0627 \u0628\u0627 \u0628\u0646\u062f\u0647\u0627\u06cc \u062a\u06cc \u0622\u0631 \u0627\u06cc\u06a9\u0633 \u0647\u0645 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0628\u062f\u0646 \u0631\u0627 \u06a9\u0645\u06cc \u0645\u0627\u06cc\u0644 \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0633\u062a\u06af\u06cc\u0631\u0647\u200c\u0647\u0627\u06cc TRX \u0631\u0627 \u0628\u06af\u06cc\u0631\u06cc\u062f.<\/li>\n\n\n\n<li>\u0628\u0627 \u06a9\u0634\u0634 \u0628\u062f\u0646\u060c \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0635\u0648\u0631\u062a \u0628\u06a9\u0634\u06cc\u062f.<\/li>\n\n\n\n<li>\u0634\u062f\u062a \u062d\u0631\u06a9\u062a \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u062a\u063a\u06cc\u06cc\u0631 \u0632\u0627\u0648\u06cc\u0647 \u0628\u062f\u0646 \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0641\u06cc\u0633 \u067e\u0648\u0644 \u0628\u0627 \u062f\u0645\u0628\u0644 <\/strong><strong>&nbsp;(Dumbbell Face Pull Variation)<\/strong><\/h3>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\u062a \u0634\u06cc\u0628\u200c\u062f\u0627\u0631 (Incline Bench) \u0628\u0647 \u0634\u06a9\u0645 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f.<\/li>\n\n\n\n<li>\u062f\u0648 \u062f\u0645\u0628\u0644 \u0633\u0628\u06a9 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u0648 \u0627\u0632 \u062d\u0627\u0644\u062a \u062f\u0633\u062a \u0628\u0627\u0632 (\u0645\u062b\u0644 \u062d\u0627\u0644\u062a \u06a9\u0634\u06cc\u062f\u0646 \u0637\u0646\u0627\u0628) \u0628\u0647 \u0633\u0645\u062a \u06af\u0648\u0634\u200c\u0647\u0627 \u0628\u06a9\u0634\u06cc\u062f.<\/li>\n\n\n\n<li>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u06cc\u0634\u062a\u0631 \u0634\u0628\u06cc\u0647 \u0628\u0647 <strong>Reverse Fly<\/strong> \u0627\u0633\u062a \u0627\u0645\u0627 \u0627\u06af\u0631 \u0645\u0633\u06cc\u0631 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u063a\u06cc\u06cc\u0631 \u062f\u0647\u06cc\u062f\u060c \u0646\u0642\u0634 \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0631\u0627 \u0634\u0628\u06cc\u0647\u200c\u0633\u0627\u0632\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0641\u06cc\u0633 \u067e\u0648\u0644 \u0631\u0627 \u062f\u0631 \u06a9\u062f\u0627\u0645 \u0642\u0633\u0645\u062a \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u0645\u061f<\/strong><strong><\/strong><\/h2>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u0628\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0634\u0645\u0627 \u0628\u0633\u062a\u06af\u06cc \u062f\u0627\u0631\u062f \u0648 \u0628\u0627\u06cc\u062f \u0647\u0631\u0622\u0646\u0686\u0647 \u06a9\u0647 \u0645\u0631\u0628\u06cc \u062a\u0648\u0635\u06cc\u0647 \u06a9\u0631\u062f\u0647 \u0631\u0627 \u062f\u0646\u0628\u0627\u0644 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u0634\u0627\u0646\u0647\u200c\u0647\u0627\u06cc \u0642\u0648\u06cc\u200c\u062a\u0631\u060c \u0641\u0631\u0645 \u0628\u062f\u0646\u06cc \u0645\u062a\u0639\u0627\u062f\u0644\u200c\u062a\u0631 \u0648 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628\u200c\u0647\u0627\u06cc \u0634\u0627\u06cc\u0639 \u0648\u0631\u0632\u0634\u06cc \u0647\u0633\u062a\u06cc\u062f\u060c \u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0628\u0627\u06cc\u062f \u062c\u0632\u0626\u06cc \u0627\u0632 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0634\u0645\u0627 \u0628\u0627\u0634\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062f\u0631\u0628\u0627\u0631\u0647 \u0641\u0648\u0627\u06cc\u062f \u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644\u060c \u0622\u0645\u0648\u0632\u0634 \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0648 \u0646\u06a9\u0627\u062a \u0627\u062c\u0631\u0627\u06cc \u0635\u062d\u06cc\u062d \u0622\u0646 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u062a\u0648\u0636\u06cc\u062d \u062f\u0627\u062f\u06cc\u0645. \u0627\u06af\u0631 \u0633\u0648\u0627\u0644\u06cc \u062f\u0627\u0631\u06cc\u062f \u062f\u0631 \u0642\u0633\u0645\u062a \u06a9\u0627\u0645\u0646\u062a\u200c\u0647\u0627 \u0628\u0646\u0648\u06cc\u0633\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0633\u0648\u0627\u0644\u0627\u062a \u0645\u062a\u062f\u0627\u0648\u0644<\/strong><\/h2>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1757421891360\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0628\u0631\u0627\u06cc \u06a9\u062f\u0627\u0645 \u0639\u0636\u0644\u0647 \u0627\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0639\u0636\u0644\u0627\u062a \u062f\u0644\u062a\u0648\u0626\u06cc\u062f \u062e\u0644\u0641\u06cc (\u067e\u0634\u062a \u0633\u0631\u0634\u0627\u0646\u0647)\u060c \u0630\u0648\u0632\u0646\u0642\u0647 \u0648 \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1757422613166\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0628\u0631\u0627\u06cc \u0686\u0647 \u06a9\u0633\u0627\u0646\u06cc \u0645\u0636\u0631 \u0627\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0627\u06af\u0631 \u0622\u0633\u06cc\u0628 \u0634\u0627\u0646\u0647\u060c \u0645\u0634\u06a9\u0644\u0627\u062a \u06af\u0631\u062f\u0646 \u06cc\u0627 \u062f\u0631\u062f \u062f\u0631 \u0628\u0627\u0644\u0627\u06cc \u06a9\u0645\u0631 \u062f\u0627\u0631\u06cc\u062f \u0627\u0632 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062e\u0648\u062f\u062f\u0627\u0631\u06cc \u06a9\u0646\u06cc\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1757422677382\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0686\u06af\u0648\u0646\u0647 \u0627\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0637\u0646\u0627\u0628 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0635\u0648\u0631\u062a \u0628\u06a9\u0634\u06cc\u062f\u060c \u06a9\u0641 \u062f\u0633\u062a \u0631\u0648\u0628\u0631\u0648\u06cc \u0647\u0645 \u0628\u0627\u0634\u062f \u0648 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0627\u0632 \u0628\u0647 \u0637\u0631\u0641\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0646\u0646\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1757422690590\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u062a\u0641\u0627\u0648\u062a \u0627\u062c\u0631\u0627\u06cc \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0648 \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0646\u0634\u0633\u062a\u0647 \u0686\u06cc\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0641\u06cc\u0633 \u067e\u0648\u0644 \u0646\u0634\u0633\u062a\u0647 \u0646\u0633\u0628\u062a \u0628\u0647 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u062a\u0645\u0631\u06a9\u0632 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0631\u0648\u06cc \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a \u06cc\u0627 \u062a\u0639\u0627\u062f\u0644 \u062f\u0627\u0631\u062f.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646\u0627\u0628\u0639: <a href=\"https:\/\/www.verywellfit.com\/face-pulls-exercise-for-stronger-shoulders-4161298\" target=\"_blank\" rel=\"noreferrer noopener\">verywellfit<\/a>\u060c <a href=\"https:\/\/learn.athleanx.com\/articles\/shoulders-for-men\/stop-doing-face-pulls-like-this\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">athleanx<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u062d\u0631\u06a9\u062a \u0641\u06cc\u0633 \u067e\u0648\u0644 \u0627\u0632 \u062c\u0645\u0644\u0647 \u062d\u0631\u06a9\u0627\u062a \u06a9\u0645\u062a\u0631 \u0634\u0646\u0627\u062e\u062a\u0647\u200c\u0634\u062f\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0646\u06cc\u0627\u0632 \u0627\u0633\u062a \u0628\u06cc\u0634\u062a\u0631 \u0622\u0646 \u0631\u0627 \u0628\u0634\u0646\u0627\u0633\u06cc\u0645. \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u062a\u0646\u0647\u0627 \u0631\u0648\u06cc \u062c\u0644\u0648 \u0648 \u0645\u06cc\u0627\u0646\u0647\u200c \u0634\u0627\u0646\u0647 \u062a\u0645\u0631\u06a9\u0632 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0648 \u0647\u0645\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u0628\u0627\u0639\u062b \u0627\u06cc\u062c\u0627\u062f \u0646\u0627\u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u062d\u062a\u06cc \u062f\u0631\u062f \u062f\u0631 [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":81313,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"class_list":["post-81287","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/81287","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\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/comments?post=81287"}],"version-history":[{"count":14,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/81287\/revisions"}],"predecessor-version":[{"id":81559,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/81287\/revisions\/81559"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/81313"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=81287"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=81287"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=81287"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}