{"id":82998,"date":"2026-02-09T11:00:00","date_gmt":"2026-02-09T07:30:00","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=82998"},"modified":"2026-02-09T12:38:34","modified_gmt":"2026-02-09T09:08:34","slug":"mini-band-exercises-for-lowerbody","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/mini-band-exercises-for-lowerbody\/","title":{"rendered":"\u06f5 \u062d\u0631\u06a9\u062a \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0628\u0631\u0627\u06cc \u0642\u062f\u0631\u062a \u067e\u0627 \u0628\u0647 \u0647\u0645\u0631\u0627\u0647 \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u0622\u06cc\u0627 \u0634\u0645\u0627 \u0647\u0645 \u062f\u0646\u0628\u0627\u0644 \u0646\u0645\u0648\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0628\u0631\u0627\u06cc \u067e\u0627 \u0647\u0633\u062a\u06cc\u062f\u061f \u0634\u0627\u06cc\u062f \u0647\u0645 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\u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0646\u06cc\u062f. \u0645\u062b\u0627\u0644\u200c\u0647\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0628\u0631\u0627\u06cc \u067e\u0627 \u0634\u0627\u0645\u0644 \u0627\u0633\u06a9\u0627\u062a \u0628\u0627 \u06a9\u0634 \u06cc\u0627 \u0644\u0627\u0646\u06af\u0632 \u0628\u0627 \u06a9\u0634 \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<ul class=\"wp-block-list\">\n<li><strong>\u0639\u0636\u0644\u0627\u062a \u0633\u0631\u06cc\u0646\u06cc<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0636\u0644\u0647 \u0633\u0631\u06cc\u0646\u06cc\u060c \u06af\u0631\u0648\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0632\u0631\u06af \u0628\u0627\u0633\u0646 \u0627\u0633\u062a \u06a9\u0647 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class=\"wp-block-list\">\n<li><strong>\u0639\u0636\u0644\u0647 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u06cc\u0627 \u0647\u0645\u0627\u0646 \u067e\u0634\u062a \u067e\u0627\u060c \u06cc\u06a9 \u06af\u0631\u0648\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0645\u0647\u0645 \u062f\u0631 \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0627\u0633\u062a \u06a9\u0647 \u062f\u0642\u06cc\u0642\u0627 \u062f\u0631 \u067e\u0634\u062a \u067e\u0627 \u0648 \u067e\u0634\u062a \u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0633\u0631\u0631\u0627\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u062f. \u062f\u0631 \u062d\u0631\u06a9\u0627\u062a\u06cc \u0645\u062b\u0644 \u067e\u0644 \u0628\u0627\u0633\u0646 \u0628\u0627 \u06a9\u0634 \u06cc\u0627 \u062f\u062f\u0644\u06cc\u0641\u062a \u0628\u0627 \u06a9\u0634 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f 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&nbsp;\u06a9\u0647 \u067e\u0627\u0647\u0627\u06cc \u0628\u0627\u0632 \u0634\u062f\u0647 \u0631\u0627 \u0628\u0647 \u0647\u0645 \u0645\u06cc\u200c\u0686\u0633\u0628\u0627\u0646\u06cc\u062f \u06cc\u0627 \u0633\u0639\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0686\u06cc\u0632\u06cc \u0631\u0627 \u0628\u06cc\u0646 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc \u062e\u0648\u062f \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u060c \u062f\u0631\u062d\u0627\u0644 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0639\u0636\u0644\u0647 \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0646\u0646\u062f\u0647 \u0631\u0627\u0646 \u0647\u0633\u062a\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" 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>\u0647\u0631 \u062f\u0648\u06cc \u0627\u06cc\u0646 \u06af\u0631\u0648\u0647\u200c\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0631\u0627\u06cc \u062b\u0628\u0627\u062a \u0644\u06af\u0646\u060c \u0631\u0627\u0647 \u0631\u0641\u062a\u0646 \u0645\u062a\u0639\u0627\u062f\u0644 \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u0635\u062d\u06cc\u062d \u067e\u0627\u0647\u0627 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u0647\u0633\u062a\u0646\u062f.<\/strong><\/p>\n<\/blockquote>\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\">\u062c\u0627\u0644\u0628 \u0627\u06cc\u0646\u06a9\u0647 \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0628\u0631\u0627\u06cc \u067e\u0627 \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u0628\u0647 \u062e\u0648\u0628\u06cc \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u062f! \u0628\u0627 \u0627\u0646\u062f\u0627\u062e\u062a\u0646 \u06cc\u06a9 \u06a9\u0634 \u062f\u0648\u0631 \u0631\u0627\u0646\u060c \u0648 \u0631\u0627\u0647 \u0631\u0641\u062a\u0646 \u0627\u0632 \u067e\u0647\u0644\u0648 \u0639\u0636\u0644\u0627\u062a \u062f\u0648\u0631\u06a9\u0646\u0646\u062f\u0647 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u0634\u0648\u062f. \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0646\u0646\u062f\u0647 \u0647\u0645 \u06a9\u0627\u0641\u06cc \u0627\u0633\u062a \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u06cc \u0645\u062b\u0644 \u062c\u0645\u0639 \u06a9\u0631\u062f\u0646 \u067e\u0627 \u062f\u0631 \u062d\u0627\u0644\u062a \u0646\u0634\u0633\u062a\u0647 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642 \u067e\u0627<\/strong><strong> <\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0636\u0644\u0647 \u0633\u0627\u0642 \u0639\u0636\u0644\u0647 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645\u06cc \u0627\u0633\u062a\u060c \u0647\u0645 \u0628\u0631\u0627\u06cc \u0631\u0627\u0647 \u0631\u0641\u062a\u0646 \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u0631\u0648\u0632\u0627\u0646\u0647 \u0628\u0647\u062a\u0631\u060c \u0648 \u0647\u0645 \u0628\u0631\u0627\u06cc \u0632\u06cc\u0628\u0627\u06cc\u06cc \u06a9\u0644 \u0628\u062f\u0646. \u0628\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u06cc \u0645\u062b\u0644 \u067e\u0634\u062a \u067e\u0627 \u06a9\u0634\u060c \u06cc\u0627 \u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u062f.&nbsp;<\/p>\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>\u0639\u0636\u0644\u0627\u062a \u062a\u062b\u0628\u06cc\u062a \u06a9\u0646\u0646\u062f\u0647 \u0644\u06af\u0646<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0636\u0644\u0627\u062a \u0639\u0645\u0642\u06cc \u0644\u06af\u0646 \u0648 \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 (core) \u0631\u0627 \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u06a9\u0634 \u0645\u06cc\u0646\u06cc \u0644\u0648\u067e \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u062f. \u06a9\u0634 \u0645\u06cc\u0646\u06cc \u0644\u0648\u067e \u0628\u0627 \u0627\u06cc\u062c\u0627\u062f \u0639\u062f\u0645 \u062b\u0628\u0627\u062a \u0648 \u0645\u0642\u0627\u0648\u0645\u062a\u060c \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u0648\u0627\u062f\u0627\u0631 \u0628\u0647 \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u06cc\u0634\u062a\u0631 \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u062a\u0639\u0627\u062f\u0644 \u0648 \u06a9\u0646\u062a\u0631\u0644 \u0628\u0647\u062a\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>\u0628\u0631\u0627\u06cc \u0628\u0647\u062a\u0631\u06cc\u0646 \u0646\u062a\u06cc\u062c\u0647\u060c \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0628\u0631\u0627\u06cc \u067e\u0627 \u0631\u0627 \u0628\u0627 \u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u0648 \u0645\u0642\u0627\u0648\u0645\u062a \u06a9\u0634 \u0631\u0627 \u0628\u0647 \u062a\u062f\u0631\u06cc\u062c \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f.<\/strong> \u06cc\u0627\u062f\u062a\u0627\u0646 \u0628\u0627\u0634\u062f \u06a9\u0647 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0634\u062e\u0635\u06cc \u0648 \u0647\u062f\u0641\u0645\u0646\u062f \u062a\u0647\u06cc\u0647 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u062f\u0648\u0646 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc \u0628\u0647 \u0647\u062f\u0641\u200c\u062a\u0627\u0646 \u0628\u0631\u0633\u06cc\u062f. \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0631\u0646\u0627\u0645\u0647 \u062e\u0648\u062f\u062a\u0627\u0646 \u0631\u0627 \u0627\u0632 \u0645\u0631\u0628\u06cc\u0627\u0646 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/blockquote>\n\n\n<form class=\"cta-box\" id=\"cta_fitness_3\">\r\n        <div class=\"cta-box__image\">\r\n            <img decoding=\"async\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/themes\/fitamin-theme\/assets\/images\/cta\/fitness-5.png\" alt=\"\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062e\u0648\u062f\u062a \u0631\u0648 \u062f\u0627\u0631\u06cc\u061f\" \/>\r\n        <\/div>\r\n        <div class=\"cta-box__header cta-box__header--no-border\">\r\n            <div class=\"cta-box__header-title font-weight-bold\">\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062e\u0648\u062f\u062a \u0631\u0648 \u062f\u0627\u0631\u06cc\u061f<\/div>\r\n        <\/div>\r\n        <div class=\"cta-box__body cta-box__body--white pb-5\">\u0628\u0627 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0627\u062e\u062a\u0635\u0627\u0635\u06cc \u062e\u0648\u062f\u062a \u0631\u0648 \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646.<\/div>\r\n        <a\r\n          href=\"https:\/\/fitamin.ir\/get-fit?input_channel_code=fitamin-article-form&content_code=cta_fitness_3\"\r\n          class=\"cta-box__form-btn cta-box__form-btn--block py-4\"\r\n        >\u0645\u06cc\u200c\u062e\u0648\u0627\u0645 \u0634\u0631\u0648\u0639 \u06a9\u0646\u0645<\/a>\r\n    <\/form>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0641\u0648\u0627\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0628\u0631\u0627\u06cc \u0642\u062f\u0631\u062a \u067e\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\">\u062a\u0627 \u0627\u06cc\u0646\u062c\u0627 \u0627\u0632 \u0646\u0645\u0648\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0648 \u0648\u0631\u0632\u0634 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0628\u0631\u0627\u06cc \u067e\u0627 \u06af\u0641\u062a\u06cc\u0645. \u0627\u06af\u0631 \u06a9\u0645\u06cc \u0647\u0645 \u0628\u0647 \u0641\u0648\u0627\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0628\u0631\u0627\u06cc \u067e\u0627 \u0634\u06a9 \u062f\u0627\u0631\u06cc\u062f\u060c \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u0628\u0647 \u0641\u0648\u0627\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u067e\u0627 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0627\u0634\u0627\u0631\u0647 \u06a9\u0646\u06cc\u0645:<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u062a \u0627\u0635\u0644\u06cc \u067e\u0627<\/strong><\/li>\n\n\n\n<li><strong>\u067e\u0627\u06cc\u062f\u0627\u0631\u06cc \u0648 \u0633\u0644\u0627\u0645\u062a \u0645\u0641\u0627\u0635\u0644<\/strong><\/li>\n\n\n\n<li><strong>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0648 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc<\/strong><\/li>\n\n\n\n<li><strong>\u06a9\u0645\u06a9 \u0628\u0647 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u0647\u0627\u06cc\u067e\u0631\u062a\u0631\u0648\u0641\u06cc<\/strong><\/li>\n\n\n\n<li><strong>\u0627\u06cc\u0645\u0646\u06cc \u0648 \u06a9\u0627\u0647\u0634 \u0641\u0634\u0627\u0631 \u0631\u0648\u06cc \u0645\u0641\u0627\u0635\u0644<\/strong><\/li>\n\n\n\n<li><strong>\u0642\u0627\u0628\u0644\u06cc\u062a \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u062f\u0631 \u062e\u0627\u0646\u0647 \u06cc\u0627 \u0633\u0641\u0631<\/strong><\/li>\n\n\n\n<li><strong>\u062a\u0646\u0648\u0639 \u062d\u0631\u06a9\u062a\u06cc \u0628\u0627\u0644\u0627<\/strong><\/li>\n\n\n\n<li><strong>\u0628\u0647\u0628\u0648\u062f \u062a\u0639\u0627\u062f\u0644 \u0648 \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc<\/strong><\/li>\n\n\n\n<li><strong>\u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u062a\u0645\u0627\u0645 \u0633\u0637\u0648\u062d<\/strong><\/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\">\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0628\u0631\u0627\u06cc \u0642\u062f\u0631\u062a \u067e\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\">\u062d\u0627\u0644\u0627 \u0646\u0648\u0628\u062a \u06cc\u06a9 \u0646\u0645\u0648\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0628\u0631\u0627\u06cc \u0642\u062f\u0631\u062a \u067e\u0627 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0628\u0627 \u062a\u0635\u0648\u06cc\u0631 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645. \u062d\u062a\u0645\u0627 \u0642\u0628\u0644 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0647 \u062e\u0648\u0628\u06cc \u06af\u0631\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u067e\u0633 \u0627\u0632 \u0622\u0646\u060c \u0632\u0645\u0627\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u0648 \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0633\u0631\u062f \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u06cc\u06a9) \u0627\u0633\u06a9\u0627\u062a \u0628\u0627 \u06a9\u0634 \u0645\u06cc\u0646\u06cc \u0644\u0648\u067e<\/strong> &#8211; \u06f3 \u0633\u062a \u06f1\u06f2 \u062a\u0627\u06cc\u06cc<\/h3>\n\n\n\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/02\/exercise-with-mini-band1.jpg\" alt=\"\u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0628\u0631\u0627\u06cc \u067e\u0627\" class=\"wp-image-83004\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/02\/exercise-with-mini-band1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/02\/exercise-with-mini-band1-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\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>\u06a9\u0634 \u0631\u0648 \u062f\u0648\u0631 \u0631\u0627\u0646 \u062e\u0648\u062f \u0628\u06cc\u0646\u062f\u0627\u0632\u06cc\u062f\u060c \u0645\u062d\u0644 \u062f\u0642\u06cc\u0642 \u06a9\u0634 \u06a9\u0645\u06cc \u0628\u0627\u0644\u0627\u062a\u0631 \u0627\u0632 \u0632\u0627\u0646\u0648 (\u0645\u0637\u0627\u0628\u0642 \u062a\u0635\u0648\u06cc\u0631) \u0627\u0633\u062a\u060c<\/li>\n\n\n\n<li>\u0633\u067e\u0633 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u062c\u0644\u0648\u06cc \u0633\u06cc\u0646\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u060c <\/li>\n\n\n\n<li>\u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u06cc\u06a9 \u0627\u0633\u06a9\u0627\u062a \u0628\u0632\u0646\u06cc\u062f\u060c \u0637\u0648\u0631\u06cc \u06a9\u0647 \u0627\u0646\u06af\u0627\u0631 \u0642\u0631\u0627\u0631 \u0627\u0633\u062a \u0631\u0648\u06cc \u06cc\u06a9 \u0635\u0646\u062f\u0644\u06cc \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u060c<\/li>\n\n\n\n<li>\u067e\u0633 \u0627\u0632 \u0627\u0633\u06a9\u0627\u062a\u060c \u0622\u0631\u0627\u0645 \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f \u0648 \u062f\u0648\u0628\u0627\u0631\u0647 \u0647\u0645\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0628\u0631\u0627\u06cc \u067e\u0627 \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u062f\u0648) \u0644\u0627\u0646\u06af\u0632 \u0628\u0627 \u06a9\u0634 \u0645\u06cc\u0646\u06cc \u0644\u0648\u067e<\/strong> &#8211; \u06f3 \u0633\u062a \u06f1\u06f2 \u062a\u0627\u06cc\u06cc \u0647\u0631\u067e\u0627<\/h3>\n\n\n\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/02\/exercise-with-mini-band-3.jpg\" alt=\"\u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0628\u0631\u0627\u06cc \u067e\u0627\" class=\"wp-image-83006\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/02\/exercise-with-mini-band-3.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/02\/exercise-with-mini-band-3-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\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>\u06a9\u0634 \u0631\u0627 \u062f\u0648\u0631 \u0631\u0627\u0646 \u0628\u06cc\u0646\u062f\u0627\u0632\u06cc\u062f\u060c \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u06a9\u0645\u0631 \u0648 \u067e\u0627\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u0632 \u0634\u0648\u062f\u060c <\/li>\n\n\n\n<li>\u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u06cc\u06a9 \u0642\u062f\u0645 \u0628\u0647 \u062c\u0644\u0648 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u0648 \u0644\u0627\u0646\u06af\u0632 \u0631\u0627 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f\u060c<\/li>\n\n\n\n<li>\u067e\u0633 \u0627\u0632 \u0633\u0647 \u062b\u0627\u0646\u06cc\u0647 \u0645\u06a9\u062b\u060c \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f \u0648 \u062f\u0648\u0628\u0627\u0631\u0647 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0633\u0647) \u067e\u0644 \u0628\u0627\u0633\u0646 \u0628\u0627 \u06a9\u0634 \u0645\u06cc\u0646\u06cc \u0644\u0648\u067e<\/strong> &#8211; \u06f3 \u0633\u062a \u06f1\u06f0 \u062a\u0627\u06cc\u06cc<\/h3>\n\n\n\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/02\/exercise-with-mini-band-2-1.jpg\" alt=\"\u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0628\u0631\u0627\u06cc \u067e\u0627\" class=\"wp-image-83007\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/02\/exercise-with-mini-band-2-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/02\/exercise-with-mini-band-2-1-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\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>\u06a9\u0634 \u0631\u0627 \u062f\u0648\u0631 \u0631\u0627\u0646 \u0628\u06cc\u0646\u062f\u0627\u0632\u06cc\u062f\u060c \u0631\u0648\u06cc \u06cc\u06a9 \u0645\u062a (\u06cc\u0627 \u0632\u06cc\u0631\u0627\u0646\u062f\u0627\u0632) \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u062e\u0648\u0627\u0628\u06cc\u062f\u060c<\/li>\n\n\n\n<li>\u067e\u0627\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u0632 \u0634\u0648\u062f\u060c <\/li>\n\n\n\n<li>\u067e\u0627\u0634\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0641\u0634\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u0628\u0627\u0633\u0646 \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0645\u062b\u0644 \u062a\u0635\u0648\u06cc\u0631 \u062d\u0631\u06a9\u062a \u067e\u0644 \u0628\u0627\u0633\u0646 \u0627\u062c\u0631\u0627 \u0634\u0648\u062f\u060c <\/li>\n\n\n\n<li>\u067e\u0633 \u0627\u0632 \u06f3 \u062b\u0627\u0646\u06cc\u0647 \u0645\u06a9\u062b\u060c \u0628\u0647 \u0648\u0636\u0639\u06cc\u062a \u0627\u0648\u0644 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f \u0648 \u062f\u0648\u0628\u0627\u0631\u0647 \u0647\u0645\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0628\u0631\u0627\u06cc \u067e\u0627 \u0631\u0627 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0686\u0647\u0627\u0631) \u06a9\u06cc\u06a9 \u0628\u06a9 \u0628\u0627 \u06a9\u0634 \u0645\u06cc\u0646\u06cc \u0644\u0648\u067e<\/strong> &#8211; \u06f3 \u0633\u062a \u06f1\u06f0 \u062a\u0627\u06cc\u06cc \u0647\u0631\u067e\u0627<\/h3>\n\n\n\n<div style=\"height:16px\" 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\/2026\/02\/exercise-with-mini-band-5-1.jpg\" alt=\"\u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0628\u0631\u0627\u06cc \u067e\u0627\" class=\"wp-image-83012\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/02\/exercise-with-mini-band-5-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/02\/exercise-with-mini-band-5-1-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0631\u0648\u06cc \u0645\u062a \u0686\u0647\u0627\u0631\u062f\u0633\u062a \u0648 \u067e\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u060c \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0645\u0648\u0627\u0632\u0627\u062a \u0634\u0627\u0646\u0647 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0648 \u0632\u0627\u0646\u0648\u0647\u0627 \u0628\u0647 \u0645\u0648\u0627\u0632\u0627\u062a \u0644\u06af\u0646 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f\u060c<\/li>\n\n\n\n<li>\u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u06cc\u06a9 \u067e\u0627 \u0631\u0627 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f\u060c \u0645\u0637\u0627\u0628\u0642 \u062a\u0635\u0648\u06cc\u0631\u060c \u06cc\u06a9 \u0636\u0631\u0628\u0647 \u0628\u0647 \u0639\u0642\u0628 \u0628\u0632\u0646\u06cc\u062f\u060c<\/li>\n\n\n\n<li>\u067e\u0627 \u0631\u0627 \u062f\u0648\u0628\u0627\u0631\u0647 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u067e\u0633 \u0627\u0632 \u0633\u0647 \u062b\u0627\u0646\u06cc\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u062f\u0648\u0628\u0627\u0631\u0647 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u067e\u0646\u062c) \u0627\u0633\u06a9\u0627\u062a \u067e\u0631\u0634\u06cc \u0628\u0627 \u06a9\u0634 \u0645\u06cc\u0646\u06cc \u0644\u0648\u067e<\/strong> &#8211; \u06f3 \u0633\u062a \u06f8 \u062a\u0627\u06cc\u06cc<\/h3>\n\n\n\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/02\/exercise-with-mini-band-5.jpg\" alt=\"\u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0628\u0631\u0627\u06cc \u067e\u0627\" class=\"wp-image-83009\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/02\/exercise-with-mini-band-5.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/02\/exercise-with-mini-band-5-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\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\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0628\u0631\u0627\u06cc \u067e\u0627 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0622\u062e\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0627\u06af\u0631 \u0632\u0627\u0646\u0648\u062f\u0631\u062f \u06cc\u0627 \u06a9\u0645\u0631\u062f\u0631\u062f \u062f\u0627\u0631\u06cc\u062f \u0622\u0646 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u0646\u062f\u0647\u06cc\u062f.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u06a9\u0634 \u0631\u0627 \u062f\u0648\u0631 \u067e\u0627 \u0628\u0646\u062f\u0627\u0632\u06cc\u062f\u060c \u06cc\u06a9 \u0627\u0633\u06a9\u0627\u062a \u0628\u0632\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u067e\u0631\u06cc\u062f\u060c<\/li>\n\n\n\n<li>\u062f\u0648\u0628\u0627\u0631\u0647 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06cc\u0639\u0646\u06cc \u0627\u0633\u06a9\u0627\u062a \u0648 \u0633\u067e\u0633 \u067e\u0631\u0634 \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u067e\u0627\u06cc\u0627\u0646 \u062d\u062a\u0645\u0627 \u062e\u06cc\u0644\u06cc \u062e\u0648\u0628 \u0628\u062f\u0646\u062a\u0627\u0646 \u0631\u0627 \u0633\u0631\u062f \u06a9\u0646\u06cc\u062f. \u0627\u06af\u0631 \u0646\u0645\u06cc\u200c\u062f\u0627\u0646\u06cc\u062f \u0631\u0648\u0634 \u0633\u0631\u062f \u06a9\u0631\u062f\u0646 \u0686\u06af\u0648\u0646\u0647 \u0627\u0633\u062a\u060c \u0645\u0642\u0627\u0644\u0647 \u00ab<strong><a href=\"https:\/\/fitamin.ir\/mag\/how-to-cool-down-properly-after-your-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0622\u0645\u0648\u0632\u0634 \u0648\u06cc\u062f\u06cc\u0648\u06cc\u06cc \u0633\u0631\u062f \u06a9\u0631\u062f\u0646<\/a><\/strong>\u00bb \u0631\u0627 \u0645\u0637\u0627\u0644\u0639\u0647 \u06a9\u0646\u06cc\u062f. <\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0646\u06a9\u0627\u062a \u0645\u0647\u0645\u06cc \u06a9\u0647 \u0628\u0627\u06cc\u062f \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u067e\u0627 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0628\u062f\u0627\u0646\u06cc\u062f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u06cc\u06a9\u06cc \u0627\u0632 \u0631\u0648\u0634\u200c\u0647\u0627\u06cc \u0633\u0627\u062f\u0647\u060c \u0645\u0624\u062b\u0631 \u0648 \u06a9\u0645\u200c\u0647\u0632\u06cc\u0646\u0647 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u06a9\u0634\u200c\u0647\u0627\u06cc \u0645\u0642\u0627\u0648\u0645\u062a\u06cc\u060c \u0627\u0645\u06a9\u0627\u0646 \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u0627\u062a \u0645\u062e\u062a\u0644\u0641 \u0631\u0627 \u0628\u0627 \u0634\u062f\u062a\u200c\u0647\u0627\u06cc \u0645\u062a\u0641\u0627\u0648\u062a \u0641\u0631\u0627\u0647\u0645 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0648 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u060c \u0628\u0627\u0633\u0646 \u0648 \u0633\u0627\u0642 \u067e\u0627 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0646\u0627\u0633\u0628 \u0647\u0633\u062a\u0646\u062f. \u0627\u0645\u0627 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631\u0633\u062a \u0686\u0646\u062f \u0646\u06a9\u062a\u0647 \u0645\u0647\u0645 \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f \u06a9\u0647 \u0628\u0627\u06cc\u062f \u0628\u062f\u0627\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\"><strong>\u0645\u0642\u0627\u0648\u0645\u062a \u0645\u0646\u0627\u0633\u0628 \u06a9\u0634 \u0631\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u06a9\u0634\u200c\u0647\u0627\u06cc \u0644\u0648\u067e\u060c \u062f\u0631 \u0633\u0637\u0648\u062d \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0645\u062e\u062a\u0644\u0641 \u062f\u0631 \u0628\u0627\u0632\u0627\u0631 \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u0646\u062f. \u0627\u06af\u0631 \u06a9\u0634 \u062e\u06cc\u0644\u06cc \u0633\u0628\u06a9 \u0628\u0627\u0634\u062f\u060c \u0639\u0636\u0644\u0627\u062a \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u06a9\u0627\u0641\u06cc \u062a\u062d\u0631\u06cc\u06a9 \u0646\u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0648 \u0631\u0634\u062f \u0646\u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0627\u06af\u0631 \u06a9\u0634 \u062e\u06cc\u0644\u06cc \u0633\u0641\u062a \u0628\u0627\u0634\u062f\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0646\u062a\u0648\u0627\u0646\u06cc\u062f \u0641\u0631\u0645 \u062d\u0631\u06a9\u062a\u06cc \u0635\u062d\u06cc\u062d \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u0648 \u0622\u0633\u06cc\u0628 \u0628\u0628\u06cc\u0646\u06cc\u062f. \u0628\u0647\u062a\u0631\u06cc\u0646 \u0631\u0648\u0634 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u06a9\u0634\u06cc \u0631\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u062f\u0631 \u062d\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u060c \u0641\u0634\u0627\u0631 \u0631\u0627 \u062d\u0633 \u06a9\u0646\u06cc\u062f \u0627\u0645\u0627 \u0647\u0645\u0686\u0646\u0627\u0646 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0647 \u062f\u0631\u0633\u062a\u06cc \u0627\u062c\u0631\u0627 \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\"><strong>\u062d\u062a\u0645\u0627 \u06af\u0631\u0645 \u06a9\u0646\u06cc\u062f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u0628\u0644 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u060c \u06f5-\u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u06af\u0631\u0645 \u06a9\u0646\u06cc\u062f (\u0645\u062b\u0644 \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0633\u0631\u06cc\u0639 \u06cc\u0627 \u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc \u067e\u0648\u06cc\u0627). \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u062c\u0631\u06cc\u0627\u0646 \u062e\u0648\u0646 \u0648 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/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\"><strong>\u062d\u0631\u06a9\u062a \u0631\u0627 \u0635\u062d\u06cc\u062d \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f<\/strong><strong><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u0631\u0645 \u062d\u0631\u06a9\u062a\u06cc \u062f\u0631\u0633\u062a \u0627\u0647\u0645\u06cc\u062a \u0632\u06cc\u0627\u062f\u06cc \u062f\u0627\u0631\u062f. \u0647\u0646\u06af\u0627\u0645 \u0627\u0646\u062c\u0627\u0645 \u0627\u0633\u06a9\u0627\u062a \u06cc\u0627 \u0644\u0627\u0646\u062c \u0628\u0627 \u06a9\u0634\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u0646\u0628\u0627\u06cc\u062f \u0627\u0632 \u0646\u0648\u06a9 \u067e\u0627 \u062c\u0644\u0648\u062a\u0631 \u0628\u0631\u0648\u0646\u062f \u0648 \u067e\u0634\u062a \u0628\u062f\u0646 \u0628\u0627\u06cc\u062f \u0635\u0627\u0641 \u0628\u0627\u0634\u062f. \u062d\u0641\u0638 \u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u062b\u0631 \u062a\u0645\u0631\u06cc\u0646 \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:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0631\u0648\u06cc \u0639\u0636\u0644\u0647\u200c\u0627\u06cc \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u0631\u06cc\u062f\u060c \u062a\u0645\u0631\u06a9\u0632 \u06a9\u0646\u06cc\u062f<\/strong><strong><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u060c \u0630\u0647\u0646 \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u0639\u0636\u0644\u0627\u062a \u067e\u0627 \u0645\u062a\u0645\u0631\u06a9\u0632 \u06a9\u0646\u06cc\u062f \u0648 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0627 \u06a9\u0646\u062a\u0631\u0644 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u062d\u0631\u06a9\u062a \u0633\u0631\u06cc\u0639 \u0648 \u067e\u0631\u062a\u0627\u0628\u06cc \u0627\u0646\u062c\u0627\u0645 \u0646\u062f\u0647\u06cc\u062f!<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0628\u0647 \u062a\u063a\u0630\u06cc\u0647 \u0648 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc<\/strong> <strong>\u062a\u0648\u062c\u0647 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f<\/strong><strong><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0627\u06cc\u062f \u0641\u06a9\u0631 \u06a9\u0646\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u0634 \u0622\u0646\u0642\u062f\u0631\u0647\u0627 \u0633\u0646\u06af\u06cc\u0646 \u0646\u06cc\u0633\u062a \u06a9\u0647 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f \u0627\u0645\u0627 \u0627\u06cc\u0646 \u0641\u06a9\u0631 \u0627\u0634\u062a\u0628\u0627\u0647 \u0627\u0633\u062a! \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u060c \u062d\u062a\u0645\u0627 \u0633\u0631\u062f \u06a9\u0646\u06cc\u062f \u0648 \u06cc\u06a9 \u0631\u0648\u0632 \u0648\u0631\u0632\u0634 \u0646\u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u062f\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u062d\u0648\u0627\u0633\u062a\u0627\u0646 \u0628\u0647 \u062a\u063a\u0630\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628 \u0628\u0627\u0634\u062f. \u0628\u0627\u06cc\u062f \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06a9\u0627\u0641\u06cc \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0639\u0636\u0644\u0627\u062a \u062a\u0631\u0645\u06cc\u0645 \u0634\u0648\u0646\u062f. \u0622\u0628 \u06a9\u0627\u0641\u06cc \u0628\u0646\u0648\u0634\u06cc\u062f \u062a\u0627 \u0639\u0645\u0644\u06a9\u0631\u062f \u0639\u0636\u0644\u0627\u062a \u0628\u0647\u06cc\u0646\u0647 \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<h2 class=\"wp-block-heading\">\u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u0631\u0627\u06cc\u062c \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646 \u067e\u0627 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0628\u0631\u0627\u06cc \u067e\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\">\u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0627\u06af\u0631 \u0628\u0647 \u0634\u06a9\u0644 \u0627\u0634\u062a\u0628\u0627\u0647 \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f\u060c \u0646\u0647 \u062a\u0646\u0647\u0627 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0646\u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0628\u0644\u06a9\u0647 \u062e\u0637\u0631 \u0622\u0633\u06cc\u0628 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0631\u0627\u06cc\u062c\u200c\u062a\u0631\u06cc\u0646 \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u0648\u0631\u0632\u0634 \u0628\u0627 \u06a9\u0634 \u0628\u0631\u0627\u06cc \u067e\u0627 \u0639\u0628\u0627\u0631\u062a\u0646\u062f \u0627\u0632:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u06a9\u0634 \u0646\u0627\u0645\u0646\u0627\u0633\u0628:<\/strong><br>\u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0641\u0631\u0627\u062f \u06a9\u0634\u06cc \u0628\u0627 \u0645\u0642\u0627\u0648\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0627\u0646\u062a\u062e\u0627\u0628 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0648 \u0639\u0636\u0644\u0627\u062a \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u06a9\u0627\u0641\u06cc \u062a\u062d\u0631\u06cc\u06a9 \u0646\u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u06cc\u0627 \u0628\u0631\u0639\u06a9\u0633\u060c \u06a9\u0634 \u0628\u0633\u06cc\u0627\u0631 \u0633\u0646\u06af\u06cc\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \u062d\u0631\u06a9\u062a \u0631\u0627 \u062e\u0631\u0627\u0628 \u06a9\u0646\u062f \u0648 \u0628\u0627\u0639\u062b \u0641\u0634\u0627\u0631 \u0631\u0648\u06cc \u0632\u0627\u0646\u0648 \u06cc\u0627 \u06a9\u0645\u0631 \u0634\u0648\u062f.<\/li>\n\n\n\n<li><strong>\u062d\u0631\u06a9\u062a \u0633\u0631\u06cc\u0639 \u0648 \u0628\u062f\u0648\u0646 \u06a9\u0646\u062a\u0631\u0644<\/strong><strong>:<\/strong><br>\u062d\u0631\u06a9\u062a \u0633\u0631\u06cc\u0639 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u06a9\u0645\u06a9\u06cc \u0641\u0634\u0627\u0631 \u0648\u0627\u0631\u062f \u06a9\u0646\u062f \u0648 \u0639\u0636\u0644\u0627\u062a \u0647\u062f\u0641 \u0628\u0647\u200c\u062f\u0631\u0633\u062a\u06cc \u06a9\u0627\u0631 \u0646\u06a9\u0646\u0646\u062f. \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u0628\u0627 \u06a9\u0646\u062a\u0631\u0644 \u0648 \u062a\u0645\u0631\u06a9\u0632 \u0631\u0648\u06cc \u0639\u0636\u0644\u0627\u062a \u067e\u0627 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u0627\u0633\u062a.<\/li>\n\n\n\n<li><strong>\u0639\u062f\u0645 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0641\u0631\u0645 \u0628\u062f\u0646<\/strong><strong>:<\/strong><br>\u062e\u0645 \u0634\u062f\u0646 \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f \u06a9\u0645\u0631\u060c \u062c\u0644\u0648 \u0631\u0641\u062a\u0646 \u0632\u0627\u0646\u0648 \u0627\u0632 \u0646\u0648\u06a9 \u067e\u0627 \u06cc\u0627 \u0686\u0631\u062e\u0634 \u067e\u0627\u0647\u0627 \u0628\u0627\u0639\u062b \u0641\u0634\u0627\u0631 \u063a\u06cc\u0631\u0636\u0631\u0648\u0631\u06cc \u0631\u0648\u06cc \u0645\u0641\u0627\u0635\u0644 \u0648 \u062a\u0627\u0646\u062f\u0648\u0646\u200c\u0647\u0627 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0647\u0645\u06cc\u0634\u0647 \u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \u0631\u0627 \u0631\u0639\u0627\u06cc\u062a \u06a9\u0646\u06cc\u062f.<\/li>\n\n\n\n<li><strong>\u062a\u0645\u0631\u06cc\u0646 \u0628\u062f\u0648\u0646 \u062a\u0646\u0648\u0639<\/strong><strong>:<\/strong><br>\u0641\u0642\u0637 \u0627\u0646\u062c\u0627\u0645 \u06cc\u06a9 \u0646\u0648\u0639 \u062d\u0631\u06a9\u062a \u0645\u062b\u0644 \u0627\u0633\u06a9\u0627\u062a \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0627\u0639\u062b \u0631\u0634\u062f \u06cc\u06a9 \u0642\u0633\u0645\u062a \u0627\u0632 \u067e\u0627 \u0634\u0648\u062f \u0648 \u0633\u0627\u06cc\u0631 \u0639\u0636\u0644\u0627\u062a \u06a9\u0645\u062a\u0631 \u062a\u0642\u0648\u06cc\u062a \u0634\u0648\u0646\u062f. \u062a\u0631\u06a9\u06cc\u0628 \u062d\u0631\u06a9\u0627\u062a \u0645\u062e\u062a\u0644\u0641 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u06a9\u0627\u0645\u0644 \u067e\u0627 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-style-default is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>\u062a\u0645\u0631\u06cc\u0646 \u067e\u0627 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0628\u0631\u0627\u06cc \u067e\u0627\u060c \u0627\u06af\u0631 \u062f\u0631\u0633\u062a \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647\u200c\u0637\u0648\u0631 \u0645\u0624\u062b\u0631\u06cc \u0642\u062f\u0631\u062a\u060c \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0648 \u062a\u0639\u0627\u062f\u0644 \u0639\u0636\u0644\u0627\u062a \u067e\u0627 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u062f \u0648 \u06af\u0632\u06cc\u0646\u0647\u200c\u0627\u06cc \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u062e\u0627\u0646\u06af\u06cc \u06cc\u0627 \u0648\u0631\u0632\u0634\u06af\u0627\u0647 \u0628\u0627\u0634\u062f. \u0631\u0639\u0627\u06cc\u062a \u0646\u06a9\u0627\u062a \u0628\u0627\u0644\u0627 \u0648 \u0627\u062c\u062a\u0646\u0627\u0628 \u0627\u0632 \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u0631\u0627\u06cc\u062c\u060c \u06a9\u0644\u06cc\u062f \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0646\u062a\u0627\u06cc\u062c \u0628\u0647\u062a\u0631 \u0648 \u0627\u06cc\u0645\u0646 \u0627\u0633\u062a.<\/strong><\/p>\n<\/blockquote>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u06a9\u0634 \u0645\u06cc\u0646\u06cc \u0644\u0648\u067e\u060c \u0634\u0645\u0627 \u0646\u0647 \u062a\u0646\u0647\u0627 \u0639\u0636\u0644\u0627\u062a \u0627\u0635\u0644\u06cc \u067e\u0627 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u0628\u0644\u06a9\u0647 \u0639\u0636\u0644\u0627\u062a \u062a\u062b\u0628\u06cc\u062a\u200c\u06a9\u0646\u0646\u062f\u0647 \u0631\u0627 \u0646\u06cc\u0632 \u0628\u0647 \u06a9\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u06cc\u062f \u06a9\u0647 \u0627\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f\u060c \u062a\u0639\u0627\u062f\u0644 \u0648 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u0646\u062a\u062e\u0627\u0628 \u062d\u0631\u06a9\u062a \u0648 \u0646\u062d\u0648\u0647 \u0642\u0631\u0627\u0631\u06af\u06cc\u0631\u06cc \u06a9\u0634 (\u0645\u062b\u0644\u0627\u064b \u062f\u0642\u06cc\u0642\u0627\u064b \u0628\u0627\u0644\u0627\u06cc \u0632\u0627\u0646\u0648\u060c \u0631\u0648\u06cc \u0645\u0686 \u067e\u0627 \u06cc\u0627 \u0632\u06cc\u0631 \u0632\u0627\u0646\u0648) \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0631 \u0645\u06cc\u0632\u0627\u0646 \u062f\u0631\u06af\u06cc\u0631\u06cc \u0647\u0631 \u0639\u0636\u0644\u0647 \u062a\u0623\u062b\u06cc\u0631 \u0628\u06af\u0630\u0627\u0631\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0627\u0632 \u0641\u0648\u0627\u06cc\u062f \u0645\u062e\u062a\u0644\u0641 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0628\u0631\u0627\u06cc \u067e\u0627 \u06af\u0641\u062a\u06cc\u0645 \u0648 \u06cc\u06a9 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u067e\u0627 \u0627\u0631\u0627\u0626\u0647 \u062f\u0627\u062f\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0633\u0648\u0627\u0644\u0627\u062a \u0645\u062a\u062f\u0627\u0648\u0644<\/strong><\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1770458112201\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0686\u0631\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u067e\u0627 \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0686\u0648\u0646 \u0648\u0633\u06cc\u0644\u0647\u200c\u0627\u06cc \u067e\u0631\u06a9\u0627\u0631\u0628\u0631\u062f\u060c \u06a9\u0645 \u062e\u0637\u0631 \u0648 \u062f\u0631 \u062f\u0633\u062a\u0631\u0633 \u0627\u0633\u062a!<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1770459321521\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u0648\u0631\u0632\u0634 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0628\u0631\u0627\u06cc \u067e\u0627 \u0686\u0647 \u0639\u0636\u0644\u0627\u062a\u06cc \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u06cc\u0634\u062a\u0631 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646\u060c \u062c\u0644\u0648\u06cc \u0631\u0627\u0646\u060c \u067e\u0634\u062a \u0631\u0627\u0646 \u0648 \u062a\u062b\u0628\u06cc\u062a \u06a9\u0646\u0646\u062f\u0647 \u0644\u06af\u0646 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1770459368959\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u0622\u06cc\u0627 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0628\u0631\u0627\u06cc \u0641\u0631\u0645\u200c\u062f\u0647\u06cc \u0628\u0627\u0633\u0646 \u0645\u0624\u062b\u0631 \u0627\u0633\u062a\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0644\u0647 \u0647\u0645 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0648 \u0647\u0645 \u0628\u0631\u0627\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0634\u062f\u0646 \u0628\u0627\u0633\u0646 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0648\u062b\u0631 \u0648 \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc \u0627\u0633\u062a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1770459409032\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u0634 \u0645\u06cc\u0646\u06cc \u0644\u0648\u067e \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u067e\u0627 \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0647\u0631\u0686\u0646\u062f \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0628\u0627\u0639\u062b \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0645\u0633\u062a\u0642\u06cc\u0645 \u0648 \u0644\u0627\u063a\u0631\u06cc \u0645\u0648\u0636\u0639\u06cc \u0646\u0645\u06cc\u200c\u0634\u0648\u062f \u0627\u0645\u0627 \u0628\u0627\u0639\u062b \u0633\u0627\u062e\u062a \u0639\u0636\u0644\u0647 \u0648 \u0628\u0627\u0644\u0627\u062a\u0631 \u0631\u0641\u062a\u0646 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0647 \u062f\u0631 \u062f\u0631\u0627\u0632 \u0645\u062f\u062a \u0628\u0647 \u0644\u0627\u063a\u0631\u062a\u0631 \u0634\u062f\u0646 \u067e\u0627\u0647\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1770460761257\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u0686\u0646\u062f \u0628\u0627\u0631 \u062f\u0631 \u0647\u0641\u062a\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u062a\u0645\u0631\u06cc\u0646 \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u062f\u0648 \u062a\u0627 \u0686\u0647\u0627\u0631 \u062c\u0644\u0633\u0647 \u062f\u0631 \u0647\u0641\u062a\u0647 \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1770460805296\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u0622\u06cc\u0627 \u0627\u0641\u0631\u0627\u062f \u0645\u0628\u062a\u062f\u06cc \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0627\u0632 \u06a9\u0634 \u0645\u06cc\u0646\u06cc \u0644\u0648\u067e \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u0646\u062f\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0644\u0647 \u0627\u0641\u0631\u0627\u062f \u0645\u0628\u062a\u062f\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0627\u0632 \u06a9\u0634 \u0633\u0628\u06a9 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u0646\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1770460872360\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u0622\u06cc\u0627 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u0634 \u0645\u06cc\u0646\u06cc \u0644\u0648\u067e \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u0648\u0632\u0646\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0644\u0647 \u062a\u0627 \u062d\u062f \u0632\u06cc\u0627\u062f\u06cc \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u0648\u0632\u0646\u0647 \u0648 \u062f\u0645\u0628\u0644 \u0627\u0633\u062a \u0627\u0645\u0627 \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u062e\u06cc\u0644\u06cc \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0648 \u067e\u06cc\u0634\u0631\u0641\u062a\u0647 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u062f\u0645\u0628\u0644 \u0647\u0645 \u0627\u0633\u062a.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0645\u0646\u0628\u0639: <a href=\"https:\/\/fitbod.me\/exercises\/mini-loop-band\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">fitbod<\/a><\/strong><br><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0622\u06cc\u0627 \u0634\u0645\u0627 \u0647\u0645 \u062f\u0646\u0628\u0627\u0644 \u0646\u0645\u0648\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u0634 \u0644\u0648\u067e \u0628\u0631\u0627\u06cc \u067e\u0627 \u0647\u0633\u062a\u06cc\u062f\u061f \u0634\u0627\u06cc\u062f \u0647\u0645 \u0642\u0635\u062f \u062f\u0627\u0631\u06cc\u062f \u06a9\u0634 \u0645\u06cc\u0646\u06cc \u0644\u0648\u067e \u062a\u0647\u06cc\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u0645\u0637\u0645\u0626\u0646 \u0646\u06cc\u0633\u062a\u06cc\u062f \u06a9\u0647 \u062f\u0642\u06cc\u0642\u0627 \u0627\u06cc\u0646 \u0648\u0633\u06cc\u0644\u0647 \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc \u0627\u0633\u062a \u06cc\u0627 \u0646\u0647! \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 \u062a\u0645\u0631\u06cc\u0646 \u067e\u0627 [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":83020,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"class_list":["post-82998","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\/82998","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=82998"}],"version-history":[{"count":7,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/82998\/revisions"}],"predecessor-version":[{"id":83022,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/82998\/revisions\/83022"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/83020"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=82998"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=82998"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=82998"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}