{"id":83564,"date":"2026-04-27T11:00:00","date_gmt":"2026-04-27T07:30:00","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=83564"},"modified":"2026-06-17T12:02:28","modified_gmt":"2026-06-17T08:32:28","slug":"light-exercise-and-benefits","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/light-exercise-and-benefits\/","title":{"rendered":"\u06f2\u06f0 \u062f\u0642\u06cc\u0642\u0647\u200c \u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc + \u0646\u06a9\u0627\u062a \u0645\u0647\u0645"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0642\u0631\u0627\u0631 \u0646\u06cc\u0633\u062a \u06a9\u0647 \u0631\u0627\u0647 \u062e\u06cc\u0644\u06cc \u0633\u062e\u062a \u0648 \u067e\u06cc\u0686\u06cc\u062f\u0647\u200c\u0627\u06cc \u0628\u0631\u0648\u06cc\u062f\u060c \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062d\u062a\u06cc \u0628\u0627 \u06f2\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0647\u0645 \u0628\u0647 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0628\u0631\u0633\u06cc\u062f. \u0627\u0644\u0628\u062a\u0647 \u062e\u06cc\u0644\u06cc\u200c\u0647\u0627 \u062a\u0635\u0648\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u06cc\u0627 \u0633\u0644\u0627\u0645\u062a\u06cc \u0628\u0627\u06cc\u062f \u0628\u0647 \u0628\u0627\u0634\u06af\u0627\u0647 \u0631\u0641\u062a \u0648 \u0633\u0627\u0639\u062a\u200c\u0647\u0627 \u062a\u0645\u0631\u06cc\u0646 \u0633\u0646\u06af\u06cc\u0646 \u0648 \u0639\u0631\u0642\u200c\u0631\u06cc\u0632\u0627\u0646 \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f\u061b \u0627\u0645\u0627 \u0648\u0627\u0642\u0639\u06cc\u062a \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u062d\u062a\u06cc \u06f2\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a \u0642\u0627\u0628\u0644\u200c\u062a\u0648\u062c\u0647\u06cc \u062f\u0631 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0648 \u0633\u0644\u0627\u0645\u062a\u06cc \u0634\u0645\u0627 \u0627\u06cc\u062c\u0627\u062f \u06a9\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0627\u0632 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u06cc\u0647 \u0646\u0645\u0648\u0646\u0647 \u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc\u200c\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645 \u0648 \u0647\u0645\u0647 \u0646\u06a9\u0627\u062a \u0645\u0631\u0628\u0648\u0637 \u0628\u0647 \u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0631\u0627 \u0628\u0647 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u06cc\u0645 \u06af\u0641\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u062a\u0641\u0627\u0648\u062a \u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u0628\u0627 \u062a\u0645\u0631\u06cc\u0646 \u0633\u0646\u06af\u06cc\u0646 \u0686\u06cc\u0633\u062a \u0648 \u0628\u0631\u0627\u06cc \u0686\u0647 \u06a9\u0633\u0627\u0646\u06cc \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u06cc\u0639\u0646\u06cc \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc\u06cc \u06a9\u0647 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0631\u0627 \u062a\u0627 \u062d\u062f\u06cc \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u062f \u0648 \u062a\u0646\u0641\u0633 \u0634\u0645\u0627 \u0631\u0627 \u0647\u0645 \u0645\u0642\u062f\u0627\u0631\u06cc \u062a\u064f\u0646\u062f \u06a9\u0646\u062f\u060c \u0627\u0645\u0627 \u062f\u0631 \u062d\u062f \u0645\u062a\u0648\u0633\u0637! \u062f\u0631 \u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u062a\u0627 \u062d\u062f\u0648\u062f \u06f5\u06f0% \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0631\u0648\u062f \u0648 \u062a\u0646\u0641\u0633 \u062f\u0631 \u062d\u062f\u06cc \u062a\u0646\u062f \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0647 \u0647\u0646\u0648\u0632 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u0646\u0641\u0633 \u0646\u0641\u0633 \u0632\u062f\u0646\u060c \u0635\u062d\u0628\u062a \u06a9\u0646\u06cc\u062f\u061b \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0647\u0645 \u06a9\u0645\u06cc \u0639\u0631\u0642 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u062f\u0631 \u0645\u0642\u0627\u0628\u0644 \u0648\u0631\u0632\u0634 \u0633\u0646\u06af\u06cc\u0646 \u06cc\u0639\u0646\u06cc \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0628\u0647 \u06f7\u06f0% \u0631\u0633\u06cc\u062f\u0647 \u0648 \u062f\u06cc\u06af\u0631 \u062d\u06cc\u0646 \u0648\u0631\u0632\u0634\u060c \u0635\u062d\u0628\u062a \u06a9\u0631\u062f\u0646 \u0645\u0645\u06a9\u0646 \u0646\u06cc\u0633\u062a \u0686\u0631\u0627\u06a9\u0647 \u062a\u0646\u0641\u0633 \u0628\u0633\u06cc\u0627\u0631 \u062a\u0646\u062f \u0634\u062f\u0647 \u0627\u0633\u062a\u061b \u0628\u062f\u0646 \u0647\u0645 \u062f\u0686\u0627\u0631 \u062a\u0639\u0631\u06cc\u0642 \u0634\u062f\u06cc\u062f \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<blockquote class=\"wp-block-quote has-text-align-center is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>\u0628\u0627 \u0627\u06cc\u0646 \u062a\u0648\u0635\u06cc\u0641\u200c\u0647\u0627\u060c \u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0634\u0627\u0645\u0644 \u0647\u0631 \u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0634\u0648\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc \u06af\u0631\u0641\u062a\u0647 \u062a\u0627 \u0642\u062f\u0631\u062a\u06cc.<\/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>\u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646 \u062f\u0633\u062a\u0647 \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0641\u0631\u0627\u062f \u0645\u0628\u062a\u062f\u06cc \u0648 \u062a\u0627\u0632\u0647\u200c\u0648\u0627\u0631\u062f&nbsp;<\/li>\n\n\n\n<li>\u0627\u0641\u0631\u0627\u062f \u0628\u0627\u0644\u0627\u06cc \u06f4\u06f0 \u0633\u0627\u0644 \u06cc\u0627 \u0628\u0627 \u0634\u0631\u0627\u06cc\u0637 \u062e\u0627\u0635&nbsp;<\/li>\n\n\n\n<li>\u0627\u0641\u0631\u0627\u062f \u0628\u0627 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc \u0645\u0632\u0645\u0646 (\u0645\u062b\u0644 \u0628\u06cc\u0645\u0627\u0631\u06cc \u0642\u0644\u0628\u06cc\u060c \u0641\u0634\u0627\u0631 \u062e\u0648\u0646 \u0628\u0627\u0644\u0627)&nbsp;<\/li>\n\n\n\n<li>\u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u062f\u0631\u062d\u0627\u0644 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0628\u0639\u062f \u0627\u0632 \u0628\u06cc\u0645\u0627\u0631\u06cc \u06cc\u0627 \u062c\u0631\u0627\u062d\u06cc \u0647\u0633\u062a\u0646\u062f<\/li>\n\n\n\n<li>\u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u062f\u0648\u0633\u062a \u0646\u062f\u0627\u0631\u0646\u062f \u062a\u0645\u0631\u06cc\u0646 \u0633\u0646\u06af\u06cc\u0646 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u0646\u062f \u0648 \u0641\u0642\u0637 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u0646\u062f \u06a9\u0645\u06cc \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><a href=\"https:\/\/fitamin.ir\/landings\/low-impact\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/04\/telegramads2-1024x576.png\" alt=\"\" class=\"wp-image-84058\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/04\/telegramads2-1024x576.png 1024w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/04\/telegramads2-300x169.png 300w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/04\/telegramads2-768x432.png 768w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/04\/telegramads2.png 1255w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0648\u06cc\u062f\u0626\u0648 \u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc <\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"92609327361\"><script type=\"text\/JavaScript\" src=\"https:\/\/www.aparat.com\/embed\/a40s1z8?data[rnddiv]=92609327361&#038;data[responsive]=yes\"><\/script><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u062f\u0631 \u062e\u0627\u0646\u0647<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u06cc\u06a9 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0633\u0628\u06a9 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc\u200c\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645 \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u062e\u06cc\u0627\u0644 \u0631\u0627\u062d\u062a \u062f\u0648 \u0628\u0627\u0631 \u062f\u0631 \u0647\u0641\u062a\u0647 \u0622\u0646 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0627\u0644\u0628\u062a\u0647 \u062f\u0631 \u0627\u0628\u062a\u062f\u0627 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0631\u0627 \u0628\u0627 \u0627\u06cc\u0646 \u0648\u06cc\u062f\u06cc\u0648 \u06af\u0631\u0645 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f1. \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0628\u062f\u0646<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"720\" style=\"aspect-ratio: 1280 \/ 720;\" width=\"1280\" controls src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/01\/\u06af\u0631\u0645-\u06a9\u0631\u062f\u0646-\u0628\u062f\u0646.mp4\"><\/video><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u067e\u0633 \u0627\u0632 \u0627\u06cc\u0646\u06a9\u0647 \u062e\u0648\u0628 \u06af\u0631\u0645 \u0634\u062f\u06cc\u062f\u060c \u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0631\u0627 \u062f\u0646\u0628\u0627\u0644 \u06a9\u0646\u06cc\u062f:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>(\u0646\u06a9\u062a\u0647: \u0628\u0647 \u062c\u0627\u06cc \u062f\u0645\u0628\u0644 \u0627\u0632 \u0628\u0637\u0631\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f)<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f2. <strong>\u062c\u0644\u0633\u0647 \u0627\u0648\u0644: \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647<\/strong><\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u0627\u0646\u0642\u0628\u0627\u0636 \u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/01\/1-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0646\u0642\u0628\u0627\u0636 \u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>\u0644\u0628\u0647\u200c\u06cc \u0646\u06cc\u0645\u06a9\u062a \u06cc\u0627 \u0645\u0628\u0644 \u0648 \u062a\u062e\u062a \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06a9\u0646\u0648\u0646 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0622\u0648\u0631\u062f\u0647 \u0648 \u0635\u0627\u0641 \u06a9\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631 \u067e\u0627 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f \u0648 \u0686\u0646\u062f \u062b\u0627\u0646\u06cc\u0647 \u062f\u0631 \u0647\u0645\u0627\u0646 \u062d\u0627\u0644\u062a \u0628\u0645\u0627\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u062f\u0648\u0628\u0627\u0631\u0647 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062e\u0627\u0631\u062c \u0631\u0627\u0646 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/07\/9-\u062e\u0627\u0631\u062c-\u0631\u0627\u0646-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647_1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062e\u0627\u0631\u062c \u0631\u0627\u0646 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627 \u06a9\u0646\u0627\u0631 \u0647\u0645 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u0632 \u0628\u0627\u0634\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u06cc\u06a9 \u0633\u062a\u0648\u0646\u060c \u0645\u062d\u06a9\u0645 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u062a\u0639\u0627\u062f\u0644 \u0634\u0645\u0627 \u062d\u0641\u0638 \u0634\u0648\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u06cc \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u06cc\u0631\u0648\u0646 \u0648 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f \u062a\u0627 \u062c\u0627\u06cc\u06cc \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u06cc\u062f \u06a9\u0647 \u0632\u0627\u0646\u0648\u06cc \u0633\u0645\u062a \u0686\u067e \u0634\u0645\u0627 \u062e\u0645 \u0646\u0634\u0648\u062f\u061b\u0628\u0639\u062f \u0627\u0632 \u0627\u062a\u0645\u0627\u0645 \u062d\u0631\u06a9\u062a \u067e\u0627\u06cc \u0631\u0627\u0633\u062a\u060c \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc \u067e\u0627\u06cc \u0686\u067e \u062e\u0648\u062f \u0628\u0647 \u0647\u0645\u06cc\u0646 \u0645\u0646\u0648\u0627\u0644 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/what-is-caffeine\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06a9\u0627\u0641\u0626\u06cc\u0646 \u0686\u0647 \u062a\u0627\u062b\u06cc\u0631\u06cc \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u062f\u0627\u0631\u062f\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u0646\u06cc\u0645\u0647 \u0628\u0627\u0644\u0627 \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/\u0627\u0633\u06a9\u0648\u0627\u062a-\u0646\u06cc\u0645\u0647-\u0628\u0627\u0644\u0627-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0646\u06cc\u0645\u0647 \u0628\u0627\u0644\u0627 \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0631\u062f\u0647 \u0648 \u062f\u0631 \u062f\u0633\u062a\u0627\u0646\u062a\u0627\u0646 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u06cc\u0646\u0647 \u0628\u0627\u06cc\u062f \u0628\u0627\u0644\u0627 \u0648 \u0633\u0631 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\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\u0631\u062f\u0647 \u0648 \u06a9\u0645\u06cc \u0628\u0647 \u0633\u0645\u062a \u0628\u06cc\u0631\u0648\u0646 \u0645\u062a\u0645\u0627\u06cc\u0644 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0648\u0632\u0646\u0647 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0645\u06cc\u200c\u0628\u0631\u06cc\u062f\u060c \u062a\u0627 \u062c\u0627\u06cc \u0645\u0645\u06a9\u0646 \u0628\u0627\u0633\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u0645\u062a\u0645\u0627\u06cc\u0644 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0627 \u062c\u0627\u06cc\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f \u06a9\u0647 \u062f\u0631 \u0632\u0627\u0648\u06cc\u0647 \u06a9\u0645\u062a\u0631 \u0627\u0632 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0646\u0628\u0627\u06cc\u062f \u062e\u06cc\u0644\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f \u0648 \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0648\u0627\u062a \u062a\u0646\u0647\u0627 \u062f\u0631 \u0646\u06cc\u0645\u0647 \u0628\u0627\u0644\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/how-to-tighten-your-core\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0633\u0641\u062a \u06a9\u0631\u062f\u0646 \u0634\u06a9\u0645 \u0648 \u0628\u0627\u0633\u0646 \u0628\u0627 \u0628\u0631\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0631\u0632\u0634\u06cc<\/a><\/div>\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0633\u0648\u0645\u0648 \u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u0633\u0648\u0645\u0648-\u0627\u0633\u06a9\u0648\u0627\u062a-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0633\u0648\u0645\u0648 \u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0628\u0627 \u0647\u0631 \u062f\u0648 \u062f\u0633\u062a \u06cc\u06a9 \u062f\u0645\u0628\u0644 \u0631\u0627 \u062f\u0631 \u0648\u0633\u0637 \u0628\u062f\u0646 \u06af\u0631\u0641\u062a\u0647 \u0648 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0641\u0627\u0635\u0644\u0647 \u067e\u0627\u0647\u0627 \u0628\u0627\u06cc\u062f \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u06a9\u0645\u06cc \u062e\u0645\u06cc\u062f\u0647 \u0648 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u0634\u0635\u062a \u067e\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u06cc\u0631\u0648\u0646 \u0645\u062a\u0645\u0627\u06cc\u0644 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0632\u0645\u0627\u0646 \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u060c \u062f\u0633\u062a\u200c\u0647\u0627\u06cc \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0628\u062f\u0648\u0646\u0650 \u062d\u0631\u06a9\u062a \u0628\u0627\u0642\u06cc \u0628\u0645\u0627\u0646\u0646\u062f\u060c \u0627\u06cc\u0646 \u0645\u062d\u0644 \u0634\u0631\u0648\u0639 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0631\u0627\u0646\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0627 \u0632\u0645\u06cc\u0646 \u0645\u0648\u0627\u0632\u06cc \u0634\u0648\u0646\u062f \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f\u060c \u0633\u067e\u0633 \u0628\u0647 \u0645\u062d\u0644 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/squats-benefits-and-tips\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0646 \u0648 \u0628\u0627\u0633\u0646<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0644 \u062a\u06a9 \u067e\u0627\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/07\/7-\u067e\u0644-\u062a\u06a9-\u067e\u0627_1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0644 \u062a\u06a9 \u067e\u0627<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0628\u0647 \u067e\u0634\u062a \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0631 \u0648 \u06a9\u0641 \u062f\u0633\u062a\u0627\u0646\u200c\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0627\u0646\u0648\u06cc \u0686\u067e \u0631\u0627 \u06a9\u0645\u06cc \u062c\u0645\u0639 \u06a9\u0646\u06cc\u062f \u0648 \u06a9\u0641 \u067e\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u06cc \u0631\u0627\u0633\u062a\u200c\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0648 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u0628\u0627\u0634\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631\u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u062a \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0628\u0627\u0633\u0646 \u0648 \u06a9\u0645\u0631\u062a\u0627\u0646 \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627\u06a9\u0646\u06cc\u062f \u0648 \u062a\u0627\u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u06cc\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f \u0648 \u0622\u0631\u0627\u0645 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u06cc\u06cc\u062f\u060c \u0637\u0648\u0631\u06cc \u06a9\u0647 \u0628\u0627\u0633\u0646\u200c\u062a\u0627\u0646 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0628\u0631\u062e\u0648\u0631\u062f \u0646\u06a9\u0646\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/gym-machines\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0645\u0639\u0631\u0641\u06cc \u06a9\u0627\u0645\u0644 \u062f\u0633\u062a\u06af\u0627\u0647\u200c \u0647\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u0648\u0631\u0632\u0634\u06cc<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u06a9\u0631\u0627\u0646\u0686\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u06a9\u0631\u0627\u0646\u0686.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u06a9\u0641 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0631 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0627\u0633\u062a\u060c \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u06a9\u0646\u0627\u0631 \u06af\u0648\u0634\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u060c \u0628\u0647 \u06af\u0648\u0646\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0622\u0631\u0646\u062c\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0647 \u0633\u0645\u062a \u062f\u0627\u062e\u0644 \u0645\u062a\u0645\u0627\u06cc\u0644 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0634\u0627\u0646\u0647\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0642\u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u06a9\u0645\u0631 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647\u060c \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u06a9\u0645\u06cc \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0641\u0627\u0635\u0644\u0647 \u0628\u06af\u06cc\u0631\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u062d\u0631\u06a9\u062a\u060c \u0645\u0627\u0647\u06cc\u0686\u0647 \u0634\u06a9\u0645 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0631\u062f\u0647 \u0648 \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0646\u06cc\u062f\u061b \u0633\u067e\u0633 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0628\u062f\u0648\u0646 \u0636\u0631\u0628\u0647\u060c \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u0648 \u062a\u0627 \u062c\u0627\u06cc\u06cc \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f \u06a9\u0647 \u0628\u0647 \u06a9\u0645\u0631\u062a\u0627\u0646 \u0641\u0634\u0627\u0631 \u0648\u0627\u0631\u062f \u0646\u06cc\u0627\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u0641\u0627\u0635\u0644\u0647 \u0686\u0627\u0646\u0647 \u062a\u0627 \u0633\u06cc\u0646\u0647 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u06cc\u06a9 \u0633\u06cc\u0628 \u0628\u0627\u0634\u062f \u0648 \u062f\u0631 \u0647\u0645\u0627\u0646 \u0648\u0636\u0639\u06cc\u062a \u062b\u0627\u0628\u062a \u0628\u0645\u0627\u0646\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/ab-workout\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u0634\u06a9\u0645: \u06f1\u06f5 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f3. \u062c\u0644\u0633\u0647 \u062f\u0648\u0645: \u0628\u0627\u0644\u0627\u062a\u0646\u0647<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/10\/5_2.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0646\u0632\u062f\u06cc\u06a9 \u0628\u0647 \u062f\u06cc\u0648\u0627\u0631 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0632\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0631\u0648\u06cc \u062f\u06cc\u0648\u0627\u0631 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u06a9\u0645\u06cc \u0639\u0642\u0628\u200c\u062a\u0631 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0622\u0631\u0646\u062c\u200c\u062a\u0627\u0646 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u0633\u06cc\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u062f\u06cc\u0648\u0627\u0631 \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0647 \u0645\u0631\u062d\u0644\u0647 \u0627\u0628\u062a\u062f\u0627\u06cc\u06cc \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"10px\"} -->\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/why-and-how-we-should-do-push-ups\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc \u0648 \u0627\u0646\u0648\u0627\u0639 \u0634\u0646\u0627 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0632\u06cc\u0631\u0628\u063a\u0644 \u062e\u0645 \u062f\u0645\u0628\u0644 \u062c\u0641\u062a \u0646\u0634\u0633\u062a\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/07\/Comp-1_1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0632\u06cc\u0631\u0628\u063a\u0644 \u062e\u0645 \u062f\u0645\u0628\u0644 \u062c\u0641\u062a \u0646\u0634\u0633\u062a\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0631\u0648\u06cc \u0644\u0628\u0647 \u0646\u06cc\u0645\u06a9\u062a \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0648 \u062f\u0645\u0628\u0644 \u0645\u0646\u0627\u0633\u0628 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627 \u06a9\u0645\u06cc \u062c\u0644\u0648\u062a\u0631 \u0648 \u06a9\u0646\u0627\u0631 \u0647\u0645 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0627\u0645\u0644\u0627 \u0631\u0648\u06cc \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u062e\u0645 \u0634\u0648\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u0628\u062f\u0646 \u0648 \u0628\u0627\u0644\u0627 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631\u0627\u0646\u062a\u0647\u0627\u06cc \u062d\u0631\u06a9\u062a \u06a9\u062a\u0641 \u0647\u0627 \u0631\u0627 \u0628\u0647 \u0647\u0645 \u0646\u0632\u062f\u06cc\u06a9 \u0648 \u062c\u0645\u0639 \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 -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/what-is-caffeine\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06a9\u0627\u0641\u0626\u06cc\u0646 \u0686\u0647 \u062a\u0627\u062b\u06cc\u0631\u06cc \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u062f\u0627\u0631\u062f\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0646\u0634\u0631 \u062c\u0627\u0646\u0628 \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0646\u0634\u0631-\u062c\u0627\u0646\u0628-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0646\u0634\u0631 \u062c\u0627\u0646\u0628 \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0627\u062c\u0631\u0627\u06cc \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0627\u0628\u062a\u062f\u0627 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631 \u062f\u0648 \u062f\u0633\u062a \u062e\u0648\u062f \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u06a9\u0645\u06cc \u0627\u0632 \u0622\u0631\u0646\u062c \u062e\u0645 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0637\u0631\u0641\u06cc\u0646 \u062a\u0627 \u062d\u062f\u06cc \u06a9\u0647 \u062f\u0633\u062a \u0648 \u0633\u0631\u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u062f\u0631 \u06cc\u06a9 \u0631\u0627\u0633\u062a\u0627 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u0646\u062f \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u0627\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/best-workouts-for-bigger-shoulders\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06f6 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u062d\u062c\u0645\u06cc + \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u062d\u0631\u06a9\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0641\u0644\u0627\u06cc \u0628\u06a9 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/11\/11-4.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0641\u0644\u0627\u06cc \u0628\u06a9 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0647 \u062d\u0627\u0644\u062a \u062f\u0645\u0631 \u0628\u062e\u0648\u0627\u0628\u06cc\u062f \u0648 \u06a9\u0645\u06cc \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0634\u06a9\u0645 \u06a9\u0627\u0645\u0644\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0637\u0631\u0641\u06cc\u0646 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a\u060c \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u067e\u0634\u062a \u0628\u0647 \u0639\u0642\u0628 \u0628\u0628\u0631\u06cc\u062f \u0648 \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0634\u062a \u0633\u0631 \u0647\u0645 \u062a\u06a9\u0631\u0627\u0631\u0647\u0627 \u0631\u0627 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062f\u06cc\u067e \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/\u062f\u06cc\u067e-\u0631\u0648\u06cc-\u0632\u0645\u06cc\u0646.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062f\u06cc\u067e \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0637\u0648\u0631\u06cc \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u06a9\u0647 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u067e\u0634\u062a \u0628\u062f\u0646\u062a\u0627\u0646 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u062a\u06a9\u06cc\u0647\u200c\u06af\u0627\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u0631\u0648\u0628\u0647 \u062c\u0644\u0648 \u0628\u0627\u0634\u062f \u0628\u062f\u0646 \u0627\u0632 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u06a9\u0627\u0645\u0644\u0627 \u062c\u062f\u0627\u0628\u0627\u0634\u062f \u0632\u0627\u0646\u0648\u0647\u0627 \u06a9\u0645\u06cc \u062e\u0645 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u062a \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f \u0648 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u06cc\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\/all-about-fat-arms\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0644\u0627\u063a\u0631\u06cc \u0633\u0631\u06cc\u0639 \u0628\u0627\u0632\u0648 \u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0648 \u0648\u0631\u0632\u0634\u06cc<\/a><\/div>\n\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0686\u0631\u062e\u0634 \u0631\u0648\u0633\u06cc \u067e\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/02\/13.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0686\u0631\u062e\u0634 \u0631\u0648\u0633\u06cc \u067e\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0634\u06cc\u0646\u06cc\u062f \u0648 \u06a9\u0641 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u06a9\u0646\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u062b\u0627\u0628\u062a \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627 \u0628\u0627\u06cc\u062f \u0627\u0632 \u0646\u0627\u062d\u06cc\u0647 \u0632\u0627\u0646\u0648 \u062e\u0645 \u0634\u062f\u0647 \u0628\u0627\u0634\u0646\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u06a9\u0645\u06cc \u0628\u0647 \u0639\u0642\u0628 \u0645\u062a\u0645\u0627\u06cc\u0644 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0634\u06cc\u0628\u062f\u0627\u0631 \u0634\u0648\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u062f\u0627\u062e\u0644 \u0633\u06cc\u0646\u0647 \u062c\u0645\u0639 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0686\u067e \u0648 \u0631\u0627\u0633\u062a \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0627\u0632\u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u0628\u0686\u0631\u062e\u06cc\u062f \u0648 \u0645\u0637\u0645\u0626\u0646 \u0634\u0648\u06cc\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0686\u0631\u062e\u06cc\u062f\u0646 \u0627\u0632 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0631\u062f\u0646 \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0647\u0627\u06cc \u062c\u0627\u0646\u0628\u06cc \u0634\u06a9\u0645 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0646\u0647 \u0627\u06cc\u0646\u06a9\u0647 \u062a\u0646\u0647\u0627 \u0634\u0627\u0646\u0647 \u0647\u0627 \u0631\u0627 \u0645\u06cc \u0686\u0631\u062e\u0627\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062a\u0645\u0627\u0645 \u0637\u0648\u0644 \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a \u0646\u06af\u0627\u0647\u200c\u062a\u0627\u0646 \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648 \u0628\u0627\u0634\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f4. \u0633\u0631\u062f \u06a9\u0631\u062f\u0646<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u067e\u0627\u06cc\u0627\u0646 \u062d\u062a\u0645\u0627 \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0633\u0631\u062f \u06a9\u0646\u06cc\u062f. \u0633\u0631\u062f \u06a9\u0631\u062f\u0646 \u0634\u0627\u0645\u0644 \u0686\u0646\u062f \u062f\u0642\u06cc\u0642\u0647 \u067e\u06cc\u0627\u062f\u0647 \u0631\u0648\u06cc \u0622\u0631\u0627\u0645 \u0628\u0647 \u0647\u0645\u0631\u0627\u0647 \u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc \u0633\u0627\u062f\u0647 \u0627\u0633\u062a\u061b \u0627\u06af\u0631 \u0633\u0631\u062f \u06a9\u0631\u062f\u0646 \u0631\u0627 \u0628\u0644\u062f \u0646\u06cc\u0633\u062a\u06cc\u062f \u0645\u0642\u0627\u0644\u0647 <strong>\u00ab<a href=\"https:\/\/fitamin.ir\/mag\/how-to-cool-down-properly-after-your-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0633\u0631\u062f \u06a9\u0631\u062f\u0646 \u0628\u062f\u0646 \u067e\u0633 \u0627\u0632 \u0648\u0631\u0632\u0634<\/a>\u00bb<\/strong> \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 \u062f\u0631\u0628\u0627\u0631\u0647 \u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0627\u06cc\u062f \u0628\u0627 \u062e\u0648\u062f \u0641\u06a9\u0631 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u062a\u0627\u062b\u06cc\u0631 \u062e\u0627\u0635\u06cc \u0631\u0648\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0646\u062f\u0627\u0631\u062f \u0686\u0631\u0627\u06a9\u0647 \u0628\u0627\u0639\u062b \u0639\u0631\u0642 \u0631\u06cc\u062e\u062a\u0646 \u0646\u0645\u06cc\u200c\u0634\u0648\u062f\u061b \u0627\u0645\u0627 \u0627\u06cc\u0646 \u062a\u0641\u06a9\u0631 \u06a9\u0627\u0645\u0644\u0627 \u0627\u0634\u062a\u0628\u0627\u0647 \u0627\u0633\u062a! \u062d\u062a\u06cc \u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0634\u0645\u0627 \u0631\u0627 \u0628\u0647 \u0627\u0647\u062f\u0627\u0641\u062a\u0627\u0646 \u0628\u0631\u0633\u0627\u0646\u062f \u0627\u06af\u0631 \u0647\u0648\u0634\u0645\u0646\u062f\u0627\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f \u0648 \u0646\u06a9\u0627\u062a\u06cc \u06a9\u0647 \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0645\u06cc\u200c\u06af\u0648\u06cc\u06cc\u0645 \u0631\u0627 \u0631\u0639\u0627\u06cc\u062a \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<blockquote class=\"wp-block-quote has-text-align-center is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>\u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 (\u0633\u0648\u062e\u062a\u200c\u0648\u0633\u0627\u0632 \u0628\u062f\u0646) \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u062f\u060c \u06a9\u0627\u0644\u0631\u06cc \u0628\u0633\u0648\u0632\u0627\u0646\u062f \u0648 \u0628\u0627\u0639\u062b \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0634\u0648\u062f\u060c \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u062d\u062a\u06cc \u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0645\u0648\u062b\u0631 \u0627\u0633\u062a \u0648 \u0646\u0628\u0627\u06cc\u062f \u0647\u06cc\u0686 \u0641\u0639\u0627\u0644\u06cc\u062a\u06cc \u0631\u0627 \u062f\u0633\u062a\u200c\u06a9\u0645 \u06af\u0631\u0641\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<h3 class=\"wp-block-heading\">\u0647\u0648\u0627\u0632\u06cc \u0648 \u0642\u062f\u0631\u062a\u06cc \u0631\u0627 \u062a\u0631\u06a9\u06cc\u0628 \u06a9\u0646\u06cc\u062f<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc \u06cc\u0639\u0646\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u06a9\u0647 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u062f (\u0645\u062b\u0644 \u062f\u0648\u0686\u0631\u062e\u0647 \u0633\u0648\u0627\u0631\u06cc) \u0648 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u06cc\u0639\u0646\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u06a9\u0647 \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u0641\u0634\u0627\u0631 \u0648\u0627\u0631\u062f \u06a9\u0646\u06cc\u062f (\u0645\u062b\u0644 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u06cc\u0627 \u067e\u06cc\u0644\u0627\u062a\u0633). \u0627\u06af\u0631 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u0628\u0627 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634 \u0633\u0628\u06a9\u060c \u0648\u0632\u0646 \u06a9\u0645 \u06a9\u0646\u06cc\u062f \u0628\u0627\u06cc\u062f \u062d\u062a\u0645\u0627 \u0627\u06cc\u0646 \u062f\u0648 \u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u062a\u0631\u06a9\u06cc\u0628 \u06a9\u0646\u06cc\u062f \u0648 \u0627\u0632 \u0647\u0631\u062f\u0648 \u0628\u0647\u0631\u0647 \u0628\u0628\u0631\u06cc\u062f. \u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0633\u0648\u0632\u0627\u0646\u06cc\u062f \u0648 \u0686\u0631\u0628\u06cc \u0622\u0628 \u06a9\u0646\u06cc\u062f \u0648 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0647\u0645 \u0628\u0647 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u06a9\u0647 \u062f\u0631 \u0646\u0647\u0627\u06cc\u062a \u0628\u0627\u0639\u062b \u0628\u0627\u0644\u0627 \u0631\u0641\u062a\u0646 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0648 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"wp-block-quote has-text-align-center is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>\u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc \u063a\u06cc\u0631 \u0627\u0632 \u0647\u0645\u0647 \u0641\u0648\u0627\u06cc\u062f\u06cc \u06a9\u0647 \u062f\u0627\u0631\u062f\u060c \u0628\u0627\u0639\u062b \u0634\u0627\u062f\u0627\u0628\u06cc \u0648 \u0627\u062d\u0633\u0627\u0633 \u0634\u0627\u062f\u06cc \u0647\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f\u061b \u0634\u0627\u06cc\u062f \u0627\u06cc\u0646 \u062e\u0648\u0634\u062d\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0628\u06cc\u200c\u0627\u0647\u0645\u06cc\u062a \u0628\u0647 \u0646\u0638\u0631 \u0628\u0631\u0633\u062f \u0627\u0645\u0627 \u0627\u06cc\u0646\u0637\u0648\u0631 \u0646\u06cc\u0633\u062a! \u0634\u0645\u0627 \u0628\u0627 \u0631\u0648\u062d\u06cc\u0647 \u0634\u0627\u062f\u0627\u0628 \u0648 \u0633\u0631\u062d\u0627\u0644\u060c \u0631\u0627\u062d\u062a\u200c\u062a\u0631 \u0628\u0647 \u0631\u0698\u06cc\u0645 \u067e\u0627\u06cc\u0628\u0646\u062f \u062e\u0648\u0627\u0647\u06cc\u062f \u0628\u0648\u062f \u0648 \u06a9\u0645\u062a\u0631 \u062f\u0686\u0627\u0631 \u067e\u0631\u062e\u0648\u0631\u06cc \u0639\u0635\u0628\u06cc \u0645\u06cc\u200c\u0634\u0648\u06cc\u062f.<\/strong><\/p>\n<\/blockquote>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"post-text single-post-content\">\r\n            \t<div class=\"low-impact-cta\">\r\n                \t<div class=\"low-impact-cta__image\">\r\n                    \t<img decoding=\"async\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/06\/low-impact-cta.png\" alt=\"card-banner\" \/>\r\n                    <\/div>\r\n\r\n                    <div class=\"low-impact-cta__rect\">\r\n                        <img decoding=\"async\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/06\/low-impact-rect.png\" alt=\"card-rect\" \/>\r\n                    <\/div>\r\n\r\n                    <div class=\"low-impact-cta__content\">\r\n                    \t<h3>\u062f\u0648\u0631\u0647 \u0648\u0631\u0632\u0634\u06cc \u0644\u0648 \u0627\u06cc\u0645 \u067e\u06a9\u062a<\/h3>\r\n                    <p>\u062f\u0648\u0631\u0647 \u0647\u0648\u0627\u0632\u06cc \u0633\u0628\u06a9 \u0648 \u06a9\u0645 \u0641\u0634\u0627\u0631 \u062f\u0631 \u062e\u0627\u0646\u0647<\/p>\r\n\r\n                    <a href=\"https:\/\/fitamin.ir\/landings\/low-impact\" target=\"_blank\" class=\"low-impact-cta__btn\">\r\n                    \t<span>\u0627\u0637\u0644\u0627\u0639\u0627\u062a \u0628\u06cc\u0634\u062a\u0631<\/span>\r\n                        <div>\r\n                        \t<img decoding=\"async\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/06\/left-arrow-vector.png\" alt=\"icon\" \/>\r\n                        <\/div>\r\n                    <\/a>\r\n                <\/div>\r\n           \t<\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u062d\u0648\u0627\u0633\u200c\u062a\u0627\u0646 \u0628\u0647 \u062a\u063a\u0630\u06cc\u0647 \u0628\u0627\u0634\u062f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0622\u0646\u0686\u0647 \u06a9\u0647 \u0645\u06cc\u200c\u062e\u0648\u0631\u06cc\u062f\u060c \u0628\u0633\u06cc\u0627\u0631 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0648\u0631\u0632\u0634\u06cc \u06a9\u0647 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f \u0631\u0648\u06cc \u0644\u0627\u063a\u0631\u06cc \u062a\u0627\u062b\u06cc\u0631\u06af\u0630\u0627\u0631 \u0627\u0633\u062a. \u062a\u063a\u0630\u06cc\u0647 \u0628\u0627\u06cc\u062f \u0634\u0627\u0645\u0644 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0641\u0631\u0627\u0648\u0627\u0646 (\u06cc\u0639\u0646\u06cc \u0645\u0631\u063a\u060c \u062a\u062e\u0645 \u0645\u0631\u063a\u060c \u062d\u0628\u0648\u0628\u0627\u062a\u060c \u0644\u0628\u0646\u06cc\u0627\u062a)\u060c \u0641\u06cc\u0628\u0631 \u0641\u0631\u0627\u0648\u0627\u0646 (\u0647\u0648\u06cc\u062c\u060c \u06a9\u0627\u0647\u0648\u060c \u0627\u0633\u0641\u0646\u0627\u062c\u060c \u0633\u0628\u0632\u06cc\u062c\u0627\u062a) \u0628\u0627\u0634\u062f \u062a\u0627 \u0647\u0645 \u0634\u0645\u0627 \u0631\u0627 \u0637\u0648\u0644\u0627\u0646\u06cc \u0633\u06cc\u0631 \u0646\u06af\u0647 \u062f\u0627\u0631\u062f \u0648 \u0647\u0645 \u0628\u0647 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u06a9\u0645\u06a9 \u06a9\u0646\u062f. \u0627\u0632 \u0637\u0631\u0641\u06cc \u0645\u0635\u0631\u0641 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0633\u0627\u0644\u0645 \u0648 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0647\u0645 \u062d\u062a\u0645\u0627 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0634\u0645\u0627 \u0628\u0627\u0634\u062f \u0627\u0645\u0627 \u0628\u0647 \u0645\u0642\u062f\u0627\u0631 \u06a9\u0645\u062a\u0631.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/principles-of-a-healthy-diet\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0627\u0635\u0648\u0644 \u062a\u063a\u0630\u06cc\u0647 \u0633\u0627\u0644\u0645 \u0686\u06cc\u0633\u062a\u061f<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f \u0628\u0627\u0644\u0627\u06cc \u06f4\u06f0 \u0633\u0627\u0644 \u0686\u06af\u0648\u0646\u0647 \u0628\u0627\u06cc\u062f \u0628\u0627\u0634\u062f\u061f <\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u06f4\u06f0 \u0633\u0627\u0644\u0647 \u06cc\u0627 \u0628\u0627\u0644\u0627\u062a\u0631 \u0647\u0633\u062a\u06cc\u062f\u060c \u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u062f\u0631 \u0645\u0646\u0632\u0644 \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u0628\u0633\u06cc\u0627\u0631 \u0627\u06cc\u062f\u0647\u200c\u0622\u0644 \u0627\u0633\u062a \u0686\u0631\u0627\u06a9\u0647 \u0641\u0634\u0627\u0631 \u0634\u062f\u06cc\u062f\u06cc \u0628\u0647 \u0642\u0644\u0628 \u06cc\u0627 \u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0631\u062f \u0646\u0645\u06cc\u200c\u06a9\u0646\u062f \u0648\u0644\u06cc \u062f\u0631 \u0639\u06cc\u0646 \u062d\u0627\u0644 \u0627\u0632 \u0647\u0645\u0647 \u0645\u0632\u0627\u06cc\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0628\u0647\u0631\u0647\u200c\u0645\u0646\u062f \u0645\u06cc\u200c\u0634\u0648\u06cc\u062f \u0648 \u0628\u0647 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0645\u06cc\u200c\u0631\u0633\u06cc\u062f. \u0646\u06a9\u0627\u062a\u06cc \u06a9\u0647 \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0646\u0627\u0645 \u0645\u06cc\u200c\u0628\u0631\u06cc\u0645 \u0631\u0627 \u0631\u0639\u0627\u06cc\u062a \u06a9\u0646\u06cc\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u062d\u062a\u0645\u0627 \u06af\u0631\u0645 \u06a9\u0646\u06cc\u062f: <\/strong>\u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0647\u0631\u06af\u0632 \u0646\u0628\u0627\u06cc\u062f \u0641\u0631\u0627\u0645\u0648\u0634 \u0634\u0648\u062f \u06cc\u0627 \u0627\u0632 \u0622\u0646 \u0633\u0631\u0633\u0631\u06cc \u0628\u06af\u0630\u0631\u06cc\u062f \u0686\u0631\u0627\u06a9\u0647 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0622\u0645\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0627\u0632 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u062a\u0645\u0631\u06cc\u0646 \u0627\u0635\u0644\u06cc \u06a9\u0648\u062a\u0627\u0647 \u0628\u0627\u0634\u062f<\/strong>: \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0633\u0628\u06a9 \u062d\u062f\u0648\u062f \u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u06a9\u0627\u0641\u06cc \u0627\u0633\u062a. \u0644\u0627\u0632\u0645 \u0646\u06cc\u0633\u062a \u062a\u0645\u0631\u06cc\u0646 \u0634\u0645\u0627 \u06cc\u06a9 \u0633\u0627\u0639\u062a \u06cc\u0627 \u062f\u0648 \u0633\u0627\u0639\u062a \u0628\u0627\u0634\u062f\u061b \u0646\u06cc\u0645 \u0633\u0627\u0639\u062a \u0645\u0641\u06cc\u062f \u0647\u0645 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0648\u062b\u0631 \u0627\u0633\u062a.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0632 \u0648\u0632\u0646\u0647 \u0633\u0628\u06a9 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f: <\/strong>\u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u062f\u0645\u0628\u0644 \u0648 \u0648\u0632\u0646\u0647 \u0633\u0628\u06a9 \u06a9\u0627\u0631 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0627\u0647\u062f\u0627\u0641 \u062e\u0648\u062f \u0628\u0631\u0633\u06cc\u062f. \u0645\u0646\u0638\u0648\u0631 \u0627\u0632 \u062f\u0645\u0628\u0644 \u0633\u0628\u06a9 \u0627\u06cc\u0646 \u0646\u06cc\u0633\u062a \u06a9\u0647 \u062d\u062a\u0645\u0627 \u062f\u0645\u0628\u0644\u200c\u0647\u0627\u06cc \u06cc\u06a9\u06cc \u062f\u0648 \u06a9\u06cc\u0644\u0648\u06cc\u06cc \u0628\u0631\u062f\u0627\u0631\u06cc\u062f\u060c \u0645\u0646\u0638\u0648\u0631 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u062f\u0645\u0628\u0644 \u0628\u0627\u06cc\u062f \u0645\u0637\u0627\u0628\u0642 \u0628\u0627 \u062a\u0648\u0627\u0646 \u0634\u0645\u0627 \u0628\u0627\u0634\u062f\u060c \u06cc\u0639\u0646\u06cc \u0627\u06af\u0631 \u062f\u0645\u0628\u0644 \u06f5 \u06a9\u06cc\u0644\u0648\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u0633\u0628\u06a9 \u0627\u0633\u062a\u060c \u0628\u0627 \u0647\u0645\u0627\u0646 \u062f\u0645\u0628\u0644 \u06a9\u0627\u0631 \u06a9\u0646\u06cc\u062f!<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u062d\u062a\u0645\u0627 \u0645\u0642\u0627\u0644\u0647 <strong><a href=\"https:\/\/fitamin.ir\/mag\/how-heavy-to-lift\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u00ab\u0648\u0632\u0646\u0647 \u0686\u0646\u062f \u06a9\u06cc\u0644\u0648\u06cc\u06cc \u0628\u0632\u0646\u0645\u061f\u00bb<\/a><\/strong> \u0631\u0627 \u0645\u0637\u0627\u0644\u0639\u0647 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u062f\u0642\u06cc\u0642\u0627 \u062f\u0631\u0628\u0627\u0631\u0647 \u0627\u0646\u062a\u062e\u0627\u0628 \u0648\u0632\u0646\u0647 \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0633\u0631\u062f \u06a9\u0631\u062f\u0646 \u0631\u0627 \u0641\u0631\u0627\u0645\u0648\u0634 \u0646\u06a9\u0646\u06cc\u062f: <\/strong>\u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u060c \u06f5 \u062f\u0642\u06cc\u0642\u0647 \u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc \u0622\u0631\u0627\u0645 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u062a\u0646\u0638\u06cc\u0645 \u0634\u0648\u062f \u0648 \u0645\u0641\u0627\u0635\u0644 \u0633\u0631\u062f \u0634\u0648\u0646\u062f. \u0642\u0637\u0639 \u0646\u0627\u06af\u0647\u0627\u0646\u06cc \u062a\u0645\u0631\u06cc\u0646\u060c \u0628\u062f\u0648\u0646 \u0633\u0631\u062f \u06a9\u0631\u062f\u0646 \u0628\u0627\u0639\u062b \u0622\u0633\u06cc\u0628 \u062f\u06cc\u062f\u06af\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"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-band1.jpg\" alt=\"\u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u062f\u0631 \u062e\u0627\u0646\u0647\" 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<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0641\u0648\u0627\u06cc\u062f \u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0686\u06cc\u0633\u062a\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0631\u0648\u0639 \u0628\u0647 \u0648\u0631\u0632\u0634\u060c \u06cc\u0639\u0646\u06cc \u0634\u0631\u0648\u0639 \u0628\u0647 \u067e\u0631\u0648\u0631\u0634 \u06cc\u06a9 \u0639\u0627\u062f\u062a \u062e\u0648\u0628 \u062f\u0631 \u0632\u0646\u062f\u06af\u06cc\u061b \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0627\u0635\u0644\u0627 \u0641\u0648\u0627\u06cc\u062f \u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u0631\u0627 \u062f\u0633\u062a\u200c\u06a9\u0645 \u0646\u06af\u06cc\u0631\u06cc\u062f. \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0641\u0648\u0627\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646 \u0633\u0628\u06a9 \u0631\u0648\u0632\u0627\u0646\u0647 \u0631\u0627 \u0641\u0647\u0631\u0633\u062a \u06a9\u0631\u062f\u0647\u200c\u0627\u06cc\u0645:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0646\u06cc\u0627\u0632\u06cc \u0628\u0647 \u0633\u0627\u0644\u0646 \u0648\u0631\u0632\u0634 \u06cc\u0627 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u06af\u0631\u0627\u0646 \u0646\u06cc\u0633\u062a\u061b <\/strong>\u062f\u0631 \u062e\u0627\u0646\u0647 \u0648 \u0628\u062f\u0648\u0646 \u0647\u06cc\u0686 \u0648\u0633\u06cc\u0644\u0647\u200c\u0627\u06cc \u0642\u0627\u0628\u0644 \u0627\u0646\u062c\u0627\u0645 \u0627\u0633\u062a. \u0628\u0631\u0627\u06cc \u0628\u0639\u0636\u06cc \u062d\u0631\u06a9\u0627\u062a \u06a9\u0647 \u062f\u0645\u0628\u0644 \u0644\u0627\u0632\u0645 \u062f\u0627\u0631\u062f\u060c \u0627\u0632 \u0628\u0637\u0631\u06cc \u0622\u0628 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0631\u0648\u062d\u06cc\u0647 \u0648 \u062e\u0648\u0627\u0628 \u0634\u0645\u0627 \u0628\u0647 \u0637\u0631\u0632 \u0642\u0627\u0628\u0644\u200c\u062a\u0648\u062c\u0647\u06cc \u0628\u0647\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/strong> \u0648\u0631\u0632\u0634 \u06a9\u0631\u062f\u0646 \u0645\u062b\u0644 \u06cc\u06a9 \u0642\u0631\u0635 \u0634\u0627\u062f\u06cc \u0639\u0645\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u062d\u062a\u06cc \u067e\u0633 \u0627\u0632 \u0627\u0648\u0644\u06cc\u0646 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0647\u0645 \u0645\u062a\u0648\u062c\u0647 \u0631\u0648\u062d\u06cc\u0647 \u0634\u0627\u062f\u0627\u0628 \u062e\u0648\u062f \u0645\u06cc\u200c\u0634\u0648\u06cc\u062f \u0648 \u0645\u06cc\u200c\u0628\u06cc\u0646\u06cc\u062f \u06a9\u06cc\u0641\u06cc\u062a \u062e\u0648\u0627\u0628\u062a\u0627\u0646 \u0628\u0647\u062a\u0631 \u0634\u062f\u0647 \u0627\u0633\u062a. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0627\u0633\u062a\u0631\u0633\u200c\u0647\u0627 \u0648 \u0627\u0636\u0637\u0631\u0627\u0628\u200c\u0647\u0627 \u06a9\u0645\u062a\u0631 \u0634\u062f\u0647 \u06cc\u0627 \u06a9\u0644\u0627 \u0646\u0627\u067e\u062f\u06cc\u062f \u0634\u062f\u0647 \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0633\u0646\u06cc \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a\u060c<\/strong> \u0627\u06af\u0631 \u0646\u0648\u062c\u0648\u0627\u0646 \u0647\u0633\u062a\u06cc\u062f \u06cc\u0627 \u06cc\u06a9 \u0645\u06cc\u0627\u0646\u0633\u0627\u0644\u060c \u0641\u0631\u0642\u06cc \u0646\u062f\u0627\u0631\u062f. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u06cc \u06a9\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u06af\u0630\u0627\u0634\u062a\u0647\u200c\u0627\u06cc\u0645 \u06cc\u06a9 \u0648\u0631\u0632\u0634 \u0645\u0644\u0627\u06cc\u0645 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u0627\u0646 \u062f\u0631 \u0647\u0631 \u0633\u0646\u06cc \u0648 \u0647\u0631 \u0634\u0631\u0627\u06cc\u0637\u06cc \u0627\u0633\u062a.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote has-text-align-center is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>\u0648\u0631\u0632\u0634 \u0633\u0628\u06a9\u060c \u06a9\u0627\u0644\u0631\u06cc \u06a9\u0645\u062a\u0631\u06cc \u0645\u06cc\u200c\u0633\u0648\u0632\u0627\u0646\u062f \u0627\u0645\u0627 \u0627\u0632 \u0622\u0646\u062c\u0627\u06a9\u0647 \u0631\u0627\u062d\u062a \u0648 \u0633\u0627\u062f\u0647 \u0627\u0633\u062a \u0634\u0645\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0628\u0647 \u0622\u0646 \u067e\u0627\u06cc\u0628\u0646\u062f \u062e\u0648\u0627\u0647\u06cc\u062f \u0628\u0648\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<h2 class=\"wp-block-heading\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u0632\u0645\u0627\u0646 \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u062f\u0631 \u0645\u0646\u0632\u0644<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0631 \u0632\u0645\u0627\u0646 \u0627\u0632 \u0631\u0648\u0632 \u06a9\u0647 \u0648\u0642\u062a \u0648 \u0627\u0646\u0631\u0698\u06cc \u062f\u0627\u0634\u062a\u06cc\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0648\u0631\u0632\u0634 \u06a9\u0646\u06cc\u062f\u061b \u0644\u0627\u0632\u0645 \u0646\u06cc\u0633\u062a \u062e\u0648\u062f \u0631\u0627 \u0645\u062d\u062f\u0648\u062f \u0628\u0647 \u0632\u0645\u0627\u0646 \u062e\u0627\u0635\u06cc \u06a9\u0646\u06cc\u062f. \u0627\u0644\u0628\u062a\u0647 \u0628\u0631\u0627\u06cc \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u060c \u0686\u0646\u062f \u0632\u0645\u0627\u0646 \u0645\u062e\u062a\u0644\u0641 \u0627\u0632 \u0631\u0648\u0632 \u0631\u0627 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0646\u0627\u0645 \u0645\u06cc\u200c\u0628\u0631\u06cc\u0645 \u06a9\u0647 \u0627\u06af\u0631 \u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u0634\u0645\u0627 \u0633\u0627\u0632\u06af\u0627\u0631 \u0628\u0648\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0635\u0628\u062d: <\/strong>\u0635\u0628\u062d\u200c\u0647\u0627 \u06cc\u06a9 \u0633\u0627\u0639\u062a \u0628\u0639\u062f \u0627\u0632 \u0635\u0628\u062d\u0627\u0646\u0647\u060c \u0632\u0645\u0627\u0646 \u062e\u06cc\u0644\u06cc \u062e\u0648\u0628\u06cc \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u0635\u0628\u062d\u06af\u0627\u0647\u06cc \u0627\u0633\u062a \u062a\u0627 \u0627\u0646\u0631\u0698\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f \u0648 \u0628\u062f\u0646\u062a\u0627\u0646 \u0633\u0631\u062d\u0627\u0644 \u0634\u0648\u062f. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0639\u0635\u0631:<\/strong> \u0639\u0635\u0631 \u0647\u0646\u06af\u0627\u0645 \u0632\u0645\u0627\u0646\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0647\u0645\u0647 \u0633\u0631\u0627\u063a \u0648\u0631\u0632\u0634 \u0645\u06cc\u200c\u0631\u0648\u0646\u062f \u062a\u0627 \u0627\u0632 \u0632\u0645\u0627\u0646 \u062e\u0648\u062f \u0628\u0647\u0631\u0647 \u0628\u0628\u0631\u0646\u062f. \u062d\u0648\u0627\u0633\u062a\u0627\u0646 \u0628\u0627\u0634\u062f \u06a9\u0647  \u06cc\u06a9\u06cc \u062f\u0648 \u0633\u0627\u0639\u062a \u0627\u0632 \u0646\u0627\u0647\u0627\u0631 \u06af\u0630\u0634\u062a\u0647 \u0628\u0627\u0634\u062f. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0634\u0628:<\/strong> \u0632\u0645\u0627\u0646 \u062f\u06cc\u06af\u0631\u06cc \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f\u060c \u0634\u0628 \u06cc\u06a9 \u0633\u0627\u0639\u062a \u0642\u0628\u0644 \u0627\u0632 \u0634\u0627\u0645 \u0627\u0633\u062a \u06a9\u0647 \u067e\u0633 \u0627\u0632 \u0648\u0631\u0632\u0634\u060c \u0634\u0627\u0645 \u0628\u062e\u0648\u0631\u06cc\u062f. \u0627\u0644\u0628\u062a\u0647 \u0646\u0628\u0627\u06cc\u062f \u0632\u0645\u0627\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0648 \u0634\u0627\u0645 \u062e\u06cc\u0644\u06cc \u0628\u0647 \u0632\u0645\u0627\u0646 \u062e\u0648\u0627\u0628 \u0646\u0632\u062f\u06cc\u06a9 \u0628\u0627\u0634\u062f \u0686\u0631\u0627\u06a9\u0647 \u0628\u0627\u0639\u062b \u0628\u0647\u0645 \u062e\u0648\u0631\u062f\u0646 \u062e\u0648\u0627\u0628 \u0634\u0645\u0627 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/strong><\/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\">\u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u062f\u0631 \u062e\u0627\u0646\u0647\u060c \u0633\u0627\u062f\u0647\u200c\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647 \u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0627\u0633\u062a. \u062d\u062a\u06cc \u0628\u062f\u0648\u0646 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u0648 \u0648\u0633\u0627\u06cc\u0644 \u062e\u0627\u0635 \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u0645\u062f\u062a \u06a9\u0648\u062a\u0627\u0647\u06cc \u062a\u0645\u0631\u06cc\u0646\u060c \u0628\u0647 \u0633\u0644\u0627\u0645\u062a\u06cc \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0628\u0631\u0633\u06cc\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0627\u0632 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062f\u0631\u0628\u0627\u0631\u0647 \u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0635\u062d\u0628\u062a \u06a9\u0631\u062f\u06cc\u0645 \u0648 \u06cc\u06a9 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0631\u0627\u06cc \u0622\u0646 \u0627\u0631\u0627\u0626\u0647 \u06a9\u0631\u062f\u06cc\u0645.<\/p>\n<\/blockquote>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0633\u0648\u0627\u0644\u0627\u062a \u0645\u062a\u062f\u0627\u0648\u0644<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1777285171844\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0622\u06cc\u0627 \u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a\u061f\u00a0<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0644\u0647\u060c \u0627\u06af\u0631 \u0628\u0627 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0647\u0645\u0631\u0627\u0647 \u0634\u0648\u062f \u0642\u0637\u0639\u0627 \u0634\u0645\u0627 \u0631\u0627 \u0644\u0627\u063a\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1777285196508\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0631\u0648\u0632\u06cc \u0686\u0646\u062f \u062f\u0642\u06cc\u0642\u0647 \u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u0645\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u062d\u062f\u0648\u062f \u06f2\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u062a\u0627 \u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u062f\u0631 \u0631\u0648\u0632 \u06a9\u0627\u0641\u06cc \u0627\u0633\u062a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1777285216389\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0622\u06cc\u0627 \u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u0628\u062f\u0648\u0646 \u0631\u0698\u06cc\u0645 \u062a\u0627\u062b\u06cc\u0631\u06cc \u062f\u0627\u0631\u062f\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u062a\u0627\u062b\u06cc\u0631 \u0645\u062d\u062f\u0648\u062f\u06cc \u062f\u0627\u0631\u062f \u0686\u0631\u0627\u06a9\u0647 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0646\u0642\u0634 \u0645\u0647\u0645\u06cc \u062f\u0631 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u062f\u0627\u0631\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1777285241021\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0686\u0631\u0627 \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0648 \u0633\u0631\u062f \u06a9\u0631\u062f\u0646 \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u0647\u0645 \u0644\u0627\u0632\u0645\u0647\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0631\u0627\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u06af\u0631\u0641\u062a\u06af\u06cc \u0639\u0636\u0644\u0627\u062a\u060c \u0641\u0634\u0627\u0631 \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u0648 \u0645\u0641\u0627\u0635\u0644 \u0628\u0627\u06cc\u062f \u0647\u0645\u06cc\u0634\u0647 \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0648 \u0633\u0631\u062f \u06a9\u0631\u062f\u0646 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u061b \u062d\u062a\u06cc \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646 \u0633\u0628\u06a9.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1777285277653\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0628\u0627 \u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u0686\u06cc\u06a9\u0627\u0631 \u0628\u0627\u06cc\u062f \u0628\u06a9\u0646\u06cc\u0645\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u06cc\u0634\u062a\u0631 \u0648 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u06a9\u0645\u062a\u0631 \u0628\u062e\u0648\u0631\u06cc\u062f\u060c \u0627\u0633\u062a\u0631\u0633 \u062e\u0648\u062f \u0631\u0627 \u06a9\u0646\u062a\u0631\u0644 \u06a9\u0646\u06cc\u062f \u0648 \u062e\u0648\u0627\u0628 \u06a9\u0627\u0641\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0642\u0631\u0627\u0631 \u0646\u06cc\u0633\u062a \u06a9\u0647 \u0631\u0627\u0647 \u062e\u06cc\u0644\u06cc \u0633\u062e\u062a \u0648 \u067e\u06cc\u0686\u06cc\u062f\u0647\u200c\u0627\u06cc \u0628\u0631\u0648\u06cc\u062f\u060c \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062d\u062a\u06cc \u0628\u0627 \u06f2\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0647\u0645 \u0628\u0647 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0628\u0631\u0633\u06cc\u062f. \u0627\u0644\u0628\u062a\u0647 \u062e\u06cc\u0644\u06cc\u200c\u0647\u0627 \u062a\u0635\u0648\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u06cc\u0627 \u0633\u0644\u0627\u0645\u062a\u06cc \u0628\u0627\u06cc\u062f \u0628\u0647 \u0628\u0627\u0634\u06af\u0627\u0647 \u0631\u0641\u062a [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":83575,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"class_list":["post-83564","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\/83564","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=83564"}],"version-history":[{"count":13,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/83564\/revisions"}],"predecessor-version":[{"id":84060,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/83564\/revisions\/84060"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/83575"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=83564"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=83564"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=83564"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}