{"id":85623,"date":"2026-10-19T11:00:00","date_gmt":"2026-10-19T07:30:00","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=85623"},"modified":"2026-10-19T15:00:29","modified_gmt":"2026-10-19T11:30:29","slug":"natural-bodybuilding","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/natural-bodybuilding\/","title":{"rendered":"\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0686\u06cc\u0633\u062a\u061f \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0637\u0628\u06cc\u0639\u06cc \u0628\u062f\u0648\u0646 \u062f\u0627\u0631\u0648"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 (natural bodybuilding) \u06cc\u0627 \u0647\u0645\u0627\u0646 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0637\u0628\u06cc\u0639\u06cc\u060c \u06cc\u0639\u0646\u06cc \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0628\u062f\u0648\u0646 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u0645\u0645\u0646\u0648\u0639\u0647. \u0645\u0646\u0638\u0648\u0631 \u0627\u0632 \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u0645\u0645\u0646\u0648\u0639\u0647 \u0627\u06cc\u0646\u062c\u0627 \u0627\u0633\u062a\u0631\u0648\u0626\u06cc\u062f\u0647\u0627\u06cc \u0622\u0646\u0627\u0628\u0648\u0644\u06cc\u06a9\u060c \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u0647\u0648\u0631\u0645\u0648\u0646\u06cc \u0648 \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634\u200c\u062f\u0647\u0646\u062f\u0647 \u0639\u0645\u0644\u06a9\u0631\u062f \u0627\u0633\u062a. \u0646\u0686\u0631\u0627\u0644 \u0628\u0648\u062f\u0646 \u0628\u0647 \u0645\u0639\u0646\u06cc \u0639\u062f\u0645 \u0645\u0635\u0631\u0641 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc\u06cc \u0645\u062b\u0644 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648\u06cc \u06cc\u0627 \u06a9\u0631\u0627\u062a\u06cc\u0646 \u0646\u06cc\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u06a9\u0627\u0645\u0644 \u062a\u0648\u0636\u06cc\u062d \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645 \u06a9\u0647 \u0628\u062f\u0646\u0633\u0627\u0632 \u0646\u0686\u0631\u0627\u0644 \u06a9\u06cc\u0633\u062a\u061f \u0626\u062a\u0645\u0631\u06cc\u0646\u060c \u062a\u063a\u0630\u06cc\u0647 \u0648 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0627\u0648 \u0628\u0627\u06cc\u062f \u0686\u06af\u0648\u0646\u0647 \u0628\u0627\u0634\u062f\u061f \u0648 \u0645\u0648\u0627\u0631\u062f \u0645\u062c\u0627\u0632 \u0645\u06a9\u0645\u0644 \u0628\u0631\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0686\u06cc\u0633\u062a\u061f \u0628\u0627 \u0645\u0627 \u0647\u0645\u0631\u0627\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0686\u06cc\u0633\u062a\u061f<\/strong><strong><\/strong><\/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\">\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u06cc\u0627 \u0637\u0628\u06cc\u0639\u06cc\u060c \u0627\u0632 \u0646\u0638\u0631 \u0639\u0644\u0645\u06cc \u0628\u0627 \u0639\u062f\u0645 \u0645\u0635\u0631\u0641 \u0627\u0633\u062a\u0631\u0648\u0626\u06cc\u062f\u0647\u0627\u06cc \u0622\u0646\u0627\u0628\u0648\u0644\u06cc\u06a9\u060c \u062a\u0633\u062a\u0648\u0633\u062a\u0631\u0648\u0646\u060c <a href=\"https:\/\/fitamin.ir\/mag\/how-to-boost-human-growth-hormone-naturally\/\" target=\"_blank\" data-type=\"post\" data-id=\"1441\" rel=\"noreferrer noopener\">\u0647\u0648\u0631\u0645\u0648\u0646 \u0631\u0634\u062f<\/a>\u060c SARM\u0647\u0627\u060c \u067e\u067e\u062a\u06cc\u062f\u0647\u0627 \u06cc\u0627 \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a\u200c\u06a9\u0646\u0646\u062f\u0647 \u0639\u0645\u0644\u06a9\u0631\u062f \u062a\u0639\u0631\u06cc\u0641 \u0645\u06cc\u200c\u0634\u0648\u062f. <strong><mark style=\"background-color:rgba(0, 0, 0, 0);color:#00422a\" class=\"has-inline-color\">\u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u0646\u0686\u0631\u0627\u0644 \u0645\u0639\u062a\u0642\u062f\u0646\u062f \u06a9\u0647 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0645\u0646\u0627\u0633\u0628 \u0648 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0646\u0627\u0633\u0628\u060c \u062a\u0645\u0627\u0645 \u0686\u06cc\u0632\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0631\u0627\u06cc \u062f\u0633\u062a\u06cc\u0627\u0628\u06cc \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u0642\u062f\u0631\u062a \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u06a9\u0644\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f.<\/mark><\/strong> \u0627\u06af\u0631 \u0627\u0632 \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u0645\u0645\u0646\u0648\u0639\u0647 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f\u060c \u062f\u06cc\u06af\u0631 \u0628\u062f\u0646\u0633\u0627\u0632 \u0646\u0686\u0631\u0627\u0644 \u0646\u06cc\u0633\u062a\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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\u062f\u0646 \u0646\u0686\u0631\u0627\u0644 \u0628\u062f\u0646\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u062f\u0648\u0646 \u062f\u0627\u0631\u0648 \u0648 \u0647\u0648\u0631\u0645\u0648\u0646 \u0633\u0627\u062e\u062a\u0647 \u0634\u062f\u0647 \u0648\u0644\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0628\u0647 \u0645\u0639\u0646\u0627\u06cc \u0627\u062c\u062a\u0646\u0627\u0628 \u0627\u0632 \u062a\u0645\u0627\u0645 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627 \u0646\u06cc\u0633\u062a. \u067e\u0648\u062f\u0631 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u060c \u06a9\u0631\u0627\u062a\u06cc\u0646 \u0648 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627 \u0628\u0647\u200c\u0637\u0648\u0631 \u06a9\u0644\u06cc \u0628\u0627 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0637\u0628\u06cc\u0639\u06cc \u0633\u0627\u0632\u06af\u0627\u0631 \u0647\u0633\u062a\u0646\u062f \u0648 \u0645\u0635\u0631\u0641 \u0627\u06cc\u0646 \u0645\u0648\u0627\u0631\u062f \u0634\u0645\u0627 \u0631\u0627 \u0627\u0632 \u062d\u0627\u0644\u062a \u0646\u0686\u0631\u0627\u0644 (\u0637\u0628\u06cc\u0639\u06cc) \u062e\u0627\u0631\u062c \u0646\u0645\u06cc\u200c\u06a9\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\">\u0646\u0647\u0627\u062f\u0647\u0627\u06cc \u062d\u0627\u06a9\u0645 (\u0645\u0627\u0646\u0646\u062f \u0641\u062f\u0631\u0627\u0633\u06cc\u0648\u0646 \u062c\u0647\u0627\u0646\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0637\u0628\u06cc\u0639\u06cc) \u0627\u0632 \u062a\u062c\u0632\u06cc\u0647 \u0648 \u062a\u062d\u0644\u06cc\u0644 \u0627\u062f\u0631\u0627\u0631\u060c \u0622\u0632\u0645\u0627\u06cc\u0634 \u062e\u0648\u0646 \u0648 \u062d\u062a\u06cc \u0622\u0632\u0645\u0627\u06cc\u0634\u200c\u0647\u0627\u06cc \u067e\u0644\u06cc\u200c\u06af\u0631\u0627\u0641 \u0628\u0631\u0627\u06cc \u062a\u0623\u06cc\u06cc\u062f \u0648\u0636\u0639\u06cc\u062a \u0639\u062f\u0645 \u0645\u0635\u0631\u0641 \u0645\u0648\u0627\u062f \u0645\u0645\u0646\u0648\u0639\u0647 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\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=\"has-text-align-center wp-block-paragraph\"><strong>\u0628\u062f\u0646\u0633\u0627\u0632\u06cc\u060c \u0648\u0631\u0632\u0634\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0637\u0631\u0641\u062f\u0627\u0631\u0627\u0646\u0634\u060c \u06cc\u06a9 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u0627\u0633\u062a. \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u0628\u0627 \u06cc\u06a9 \u0642\u0627\u0646\u0648\u0646 \u0627\u062e\u0644\u0627\u0642\u06cc \u0633\u062e\u062a\u06af\u06cc\u0631\u0627\u0646\u0647 \u0632\u0646\u062f\u06af\u06cc \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u06a9\u0647 \u062f\u0631 \u0622\u0646 \u0645\u0635\u0631\u0641 \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u0645\u0645\u0646\u0648\u0639\u0647 \u0631\u0627 \u0628\u0647 \u0634\u062f\u062a \u0631\u062f \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0648 \u0645\u0639\u062a\u0642\u062f\u0646\u062f \u0628\u0631\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627\u06cc\u062f \u0632\u062d\u0645\u062a \u0648 \u0633\u062e\u062a\u06cc \u06a9\u0634\u06cc\u062f \u062a\u0627 \u0627\u0631\u0632\u0634\u0645\u0646\u062f \u0628\u0627\u0634\u062f \u0648 \u0627\u06af\u0631 \u062f\u0631 \u0645\u062f\u062a \u06a9\u0648\u062a\u0627\u0647\u06cc \u0628\u0627 \u062f\u0627\u0631\u0648 \u0648 \u0622\u0645\u067e\u0648\u0644 \u0628\u062f\u0646 \u0631\u0627 \u0628\u0633\u0627\u0632\u06cc\u062f\u060c \u0627\u0631\u0632\u0634\u06cc \u0646\u062f\u0627\u0631\u062f. \u0627\u0644\u0628\u062a\u0647 \u0641\u0627\u0631\u063a \u0627\u0632 \u0627\u06cc\u0646 \u0646\u06af\u0627\u0647 \u0628\u0627\u06cc\u062f \u0628\u062f\u0627\u0646\u06cc\u062f \u06a9\u0647 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0627\u06cc\u0646 \u062f\u0627\u0631\u0648\u0647\u0627 \u0648 \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a\u06cc \u0628\u0633\u06cc\u0627\u0631 \u0645\u0636\u0631 \u0647\u0633\u062a\u0646\u062f \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062d\u062a\u06cc \u0639\u0645\u0631 \u0628\u062f\u0646\u0633\u0627\u0632 \u0631\u0627 \u06a9\u0648\u062a\u0627\u0647 \u06a9\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<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\/10\/natural-bodybuilding-4.jpg\" alt=\"\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \n\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0637\u0628\u06cc\u0639\u06cc\" class=\"wp-image-85629\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/10\/natural-bodybuilding-4.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/10\/natural-bodybuilding-4-300x178.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\">\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0628\u0627 \u063a\u06cc\u0631\u0646\u0686\u0631\u0627\u0644 \u0686\u0647 \u062a\u0641\u0627\u0648\u062a\u06cc \u062f\u0627\u0631\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\">\u062a\u0627 \u0627\u06cc\u0646\u062c\u0627 \u062a\u0648\u0636\u06cc\u062d \u062f\u0627\u062f\u06cc\u0645 \u06a9\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0628\u0647 \u0645\u0639\u0646\u0627\u06cc \u0633\u0627\u062e\u062a \u0628\u062f\u0646 \u0628\u0627 \u062a\u0645\u0631\u06cc\u0646 \u0648 \u0631\u0698\u06cc\u0645 \u0627\u0633\u062a \u0648 \u0627\u06af\u0631 \u0627\u0632 \u062f\u0627\u0631\u0648 \u06cc\u0627 \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627\u06cc \u062e\u0627\u0635\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0634\u0648\u062f\u060c \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u063a\u06cc\u0631\u0646\u0686\u0631\u0627\u0644 \u0627\u0633\u062a. \u062d\u0627\u0644\u0627 \u062f\u0631 \u062c\u062f\u0648\u0644 \u0632\u06cc\u0631 \u0627\u06cc\u0646 \u062f\u0648 \u0645\u0648\u0631\u062f \u0631\u0627 \u0628\u0627 \u0647\u0645 \u0645\u0642\u0627\u06cc\u0633\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0639\u06cc\u0627\u0631 \u0645\u0642\u0627\u06cc\u0633\u0647<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u063a\u06cc\u0631\u0646\u0686\u0631\u0627\u0644<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062f\u0627\u0631\u0648<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u062f\u0648\u0646 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634\u200c\u062f\u0647\u0646\u062f\u0647 \u0639\u0645\u0644\u06a9\u0631\u062f<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0627\u0633\u062a\u0631\u0648\u0626\u06cc\u062f\u0647\u0627 \u06cc\u0627 \u0633\u0627\u06cc\u0631 \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u0646\u06cc\u0631\u0648\u0632\u0627<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0633\u0631\u0639\u062a \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u062a\u062f\u0631\u06cc\u062c\u06cc \u0648 \u0645\u0639\u0645\u0648\u0644\u0627 \u06a9\u0646\u062f\u062a\u0631<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0645\u0639\u0645\u0648\u0644\u0627 \u0633\u0631\u06cc\u0639\u200c\u062a\u0631\u060c \u0628\u0647\u200c\u0648\u06cc\u0698\u0647 \u0628\u0627 \u0645\u0635\u0631\u0641 \u0627\u0633\u062a\u0631\u0648\u0626\u06cc\u062f\u0647\u0627\u06cc \u0622\u0646\u0627\u0628\u0648\u0644\u06cc\u06a9<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0645\u06cc\u0632\u0627\u0646 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u062a<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0645\u062d\u062f\u0648\u062f \u0628\u0647 \u0638\u0631\u0641\u06cc\u062a \u0637\u0628\u06cc\u0639\u06cc \u0648 \u0698\u0646\u062a\u06cc\u06a9\u06cc \u0628\u062f\u0646<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0627\u0645\u06a9\u0627\u0646 \u062f\u0633\u062a\u06cc\u0627\u0628\u06cc \u0628\u0647 \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u0646\u06cc \u0641\u0631\u0627\u062a\u0631 \u0627\u0632 \u0638\u0631\u0641\u06cc\u062a \u0637\u0628\u06cc\u0639\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u062a\u062f\u0631\u06cc\u062c\u06cc \u0648 \u0648\u0627\u0628\u0633\u062a\u0647 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0627\u0645\u06a9\u0627\u0646 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data-align=\"center\">\u0639\u0648\u0627\u0631\u0636 \u062c\u0627\u0646\u0628\u06cc<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u062e\u0637\u0631\u0627\u062a \u0645\u0639\u0645\u0648\u0644 \u0648\u0631\u0632\u0634 \u0645\u0627\u0646\u0646\u062f \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u062e\u0637\u0631 \u0628\u06cc\u0634\u062a\u0631 \u0645\u0634\u06a9\u0644\u0627\u062a \u0642\u0644\u0628\u06cc\u060c \u0647\u0648\u0631\u0645\u0648\u0646\u06cc\u060c \u06a9\u0628\u062f\u06cc \u0648 \u0633\u0627\u06cc\u0631 \u0639\u0648\u0627\u0631\u0636 \u062f\u0627\u0631\u0648\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0633\u0644\u0627\u0645\u062a \u0647\u0648\u0631\u0645\u0648\u0646\u06cc<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u062f\u0648\u0646 \u0627\u062e\u062a\u0644\u0627\u0644 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0627\u062d\u062a\u0645\u0627\u0644 \u0633\u0631\u06a9\u0648\u0628 \u062a\u0648\u0644\u06cc\u062f \u0637\u0628\u06cc\u0639\u06cc \u062a\u0633\u062a\u0648\u0633\u062a\u0631\u0648\u0646\u060c \u0646\u0627\u0628\u0627\u0631\u0648\u0631\u06cc \u0648 \u0633\u0627\u06cc\u0631 \u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u0647\u0648\u0631\u0645\u0648\u0646\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062d\u0641\u0638 \u0639\u0636\u0644\u0627\u062a<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u0627 \u0627\u062f\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0648 \u062a\u063a\u0630\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628 \u0627\u0645\u06a9\u0627\u0646\u200c\u067e\u0630\u06cc\u0631 \u0627\u0633\u062a<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0633 \u0627\u0632 \u0642\u0637\u0639 \u062f\u0627\u0631\u0648 \u06a9\u0627\u0647\u0634 \u0628\u062e\u0634\u06cc \u0627\u0632 \u062d\u062c\u0645 \u0648 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u062a<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u062a\u06cc\u062c\u0647 \u0628\u0644\u0646\u062f\u0645\u062f\u062a<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0627\u0645\u06a9\u0627\u0646 \u062d\u0641\u0638 \u0622\u0645\u0627\u062f\u06af\u06cc \u0648 \u0639\u0636\u0644\u0627\u062a \u0628\u0627 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u0633\u0627\u0644\u0645<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0648\u0627\u0628\u0633\u062a\u0647 \u0628\u0647 \u0646\u0648\u0639 \u0645\u0635\u0631\u0641\u061b \u0628\u0627 \u062e\u0637\u0631\u0627\u062a \u0633\u0644\u0627\u0645\u062a\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0648 \u0627\u062d\u062a\u0645\u0627\u0644 \u0627\u0632 \u062f\u0633\u062a \u062f\u0627\u062f\u0646 \u0628\u062e\u0634\u06cc \u0627\u0632 \u062f\u0633\u062a\u0627\u0648\u0631\u062f\u0647\u0627<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0622\u06cc\u0627 \u0628\u062f\u0648\u0646 \u062f\u0627\u0631\u0648 \u0648 \u0645\u06a9\u0645\u0644 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0639\u0636\u0644\u0647 \u0633\u0627\u062e\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\">\u0628\u0644\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u062f\u0648\u0646 \u0645\u06a9\u0645\u0644 \u0648 \u062f\u0627\u0631\u0648 \u0642\u0637\u0639\u0627 \u0634\u062f\u0646\u06cc \u0627\u0633\u062a. <strong><mark style=\"background-color:rgba(0, 0, 0, 0);color:#00422a\" class=\"has-inline-color\">\u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0639\u0627\u0645\u0644 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u062a\u060c \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a \u0648 \u0646\u06cc\u0627\u0632\u06cc \u0628\u0647 \u062f\u0627\u0631\u0648 \u06cc\u0627 \u0622\u0645\u067e\u0648\u0644 \u062e\u0627\u0635\u06cc \u0646\u06cc\u0633\u062a.<\/mark><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0646 \u0627\u0646\u0633\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0642\u0627\u0628\u0644\u06cc\u062a \u0627\u06cc\u0646 \u0631\u0627 \u062f\u0627\u0631\u062f \u06a9\u0647 \u0628\u0647 \u0635\u0648\u0631\u062a \u0637\u0628\u06cc\u0639\u06cc\u060c \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u0642\u0648\u06cc \u0634\u0648\u062f. \u067e\u0698\u0648\u0647\u0634\u200c\u0647\u0627 \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u062f\u0631 \u0647\u0634\u062a \u0647\u0641\u062a\u0647 \u0627\u0648\u0644 \u0634\u0631\u0648\u0639 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc (\u0628\u0647 \u0634\u0631\u0637 \u062f\u0627\u0634\u062a\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0648 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0645\u0646\u0627\u0633\u0628 \u0648 \u0634\u062e\u0635\u06cc) \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u062a\u0627 2 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645 \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u062e\u0627\u0644\u0635 \u0628\u0647 \u062f\u0633\u062a \u0622\u0648\u0631\u0646\u062f \u0648 \u0647\u0645\u06cc\u0646\u0637\u0648\u0631 \u0628\u0647 \u0645\u0631\u0648\u0631 \u0632\u0645\u0627\u0646 \u0648 \u067e\u0627\u06cc\u0628\u0646\u062f\u06cc \u0628\u0647 \u0628\u0631\u0646\u0627\u0645\u0647\u060c \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u062a\u0648\u0627\u0646 \u0642\u062f\u0631\u062a\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0631\u0627 \u062a\u062c\u0631\u0628\u0647 \u06a9\u0646\u0646\u062f. \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0628\u06a9 \u0628\u062f\u0646 \u0642\u0648\u06cc\u060c \u0632\u06cc\u0628\u0627 \u0648 \u0633\u0627\u0644\u0645 \u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u0634\u062e\u0635\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0628\u062a\u0647 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u0646\u06cc \u0637\u0628\u06cc\u0639\u06cc (\u0646\u0686\u0631\u0627\u0644) \u06a9\u0646\u062f\u062a\u0631 \u0627\u0632 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0627 \u06a9\u0645\u06a9 \u062f\u0627\u0631\u0648 \u0648 \u0647\u0648\u0631\u0645\u0648\u0646 \u0627\u0633\u062a\u061b \u0628\u0627\u06cc\u062f \u0627\u06cc\u0646 \u0631\u0627 \u0642\u0628\u0648\u0644 \u06a9\u0646\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\r\n\t\t<div class=\"women-3month-weight-loss women-diet-cta\">\r\n\t\t\t<img decoding=\"async\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/08\/your-personal-workout-plan.png\" alt=\"banner\" class=\"women-diet-cta__banner\" height=\"400px\" \/>\r\n\t\t\t<div class=\"women-diet-cta__footer women-diet-cta__footer-yellow\">\r\n\t\t\t\t<a class=\"women-diet-cta__link\" href=\"\">\u0627\u0637\u0644\u0627\u0639\u0627\u062a \u0628\u06cc\u0634\u062a\u0631 \u062f\u0631 \u0645\u0648\u0631\u062f \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646<\/a>\r\n\t\t\t<\/div>\r\n\t\t<\/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\">\u0622\u06cc\u0627 \u0628\u0627 \u0645\u0635\u0631\u0641 \u0645\u06a9\u0645\u0644 \u0647\u0646\u0648\u0632 \u0646\u0686\u0631\u0627\u0644 \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u06cc\u0645\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\">\u0628\u0644\u0647. <strong><mark style=\"background-color:rgba(0, 0, 0, 0);color:#00422a\" class=\"has-inline-color\">\u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0645\u062c\u0627\u0632 \u0627\u0633\u062a. <\/mark><\/strong>\u067e\u0648\u062f\u0631\u0647\u0627\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u0645\u0627\u0646\u0646\u062f \u0648\u06cc\u060c \u06a9\u0627\u0632\u0626\u06cc\u0646 \u0648 \u06a9\u0631\u0627\u062a\u06cc\u0646\u060c \u062c\u0632\u0648 \u0645\u0646\u0627\u0628\u0639 \u063a\u0630\u0627\u06cc\u06cc \u0645\u0646\u0627\u0633\u0628\u06cc \u0628\u0631\u0627\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0647\u0633\u062a\u0646\u062f\u061b \u0645\u0648\u0627\u0631\u062f \u063a\u06cc\u0631\u0645\u062c\u0627\u0632 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0634\u0627\u0645\u0644 \u0627\u0633\u062a\u0631\u0648\u0626\u06cc\u062f\u0647\u0627\u06cc \u0622\u0646\u0627\u0628\u0648\u0644\u06cc\u06a9\u060c \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627\u060c SARM\u0647\u0627\u060c \u067e\u067e\u062a\u06cc\u062f\u0647\u0627 \u06cc\u0627 \u062f\u06cc\u0648\u0631\u062a\u06cc\u06a9\u200c\u0647\u0627 \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062c\u0627\u0644\u0628 \u0627\u06cc\u0646\u06a9\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u0645\u0628\u062a\u062f\u06cc \u062d\u062a\u06cc \u0628\u0647 \u0627\u06cc\u0646 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627 \u0647\u0645 \u0646\u06cc\u0627\u0632\u06cc \u0646\u062f\u0627\u0631\u0646\u062f \u0648 \u0627\u0644\u0648\u06cc\u062a \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646\u0634\u0627\u0646 \u0628\u0647 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0631\u0627 \u0627\u0632 \u0637\u0631\u06cc\u0642 \u062a\u063a\u0630\u06cc\u0647 \u062a\u0627\u0645\u06cc\u0646 \u06a9\u0646\u0646\u062f. \u0627\u0645\u0627 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u0628\u0627\u0633\u0627\u0628\u0642\u0647 \u0648 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc\u200c\u062a\u0631\u060c \u06af\u0627\u0647\u06cc \u0627\u0648\u0642\u0627\u062a \u0646\u06cc\u0627\u0632 \u0628\u0647 \u062f\u0631\u06cc\u0627\u0641\u062a \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>\u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u0641\u0642\u0637 \u0628\u0647 \u062a\u0627\u0645\u06cc\u0646 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0645\u0648\u0631\u062f\u0646\u06cc\u0627\u0632 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0648\u0644\u06cc \u0628\u0627\u0639\u062b \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u0646\u06cc \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647\u200c\u0627\u06cc \u0646\u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u06cc\u0627 \u0645\u062d\u062f\u0648\u062f\u06cc\u062a\u200c\u0647\u0627\u06cc \u0698\u0646\u062a\u06cc\u06a9\u06cc \u0634\u0645\u0627 \u0631\u0627 \u062f\u0648\u0631 \u0646\u0645\u06cc\u200c\u0632\u0646\u062f. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0647\u0645\u0686\u0646\u0627\u0646 \u0645\u062d\u0631\u06a9 \u0627\u0635\u0644\u06cc \u0647\u0627\u06cc\u067e\u0631\u062a\u0631\u0648\u0641\u06cc \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<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"820\" height=\"1024\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/10\/natural-bodybuilding-11-820x1024.jpg\" alt=\"\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 - \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0637\u0628\u06cc\u0639\u06cc\" class=\"wp-image-85651\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/10\/natural-bodybuilding-11-820x1024.jpg 820w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/10\/natural-bodybuilding-11-240x300.jpg 240w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/10\/natural-bodybuilding-11-768x959.jpg 768w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/10\/natural-bodybuilding-11.jpg 1076w\" sizes=\"(max-width: 820px) 100vw, 820px\" \/><\/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\">\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0686\u0642\u062f\u0631 \u0637\u0648\u0644 \u0645\u06cc\u200c\u06a9\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\">\u062f\u0631 \u0686\u0646\u062f \u0645\u0627\u0647 \u0627\u0648\u0644 \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a \u0628\u0633\u06cc\u0627\u0631 \u0686\u0634\u0645\u06af\u06cc\u0631 \u0648 \u0642\u0627\u0628\u0644\u200c\u062a\u0648\u062c\u0647\u06cc \u0628\u0647 \u062f\u0633\u062a \u0645\u06cc\u200c\u0622\u0648\u0631\u06cc\u062f \u0627\u0645\u0627 \u0647\u0631\u0686\u0647 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc\u200c\u062a\u0631 \u0634\u0648\u06cc\u062f\u060c \u067e\u06cc\u0634\u0631\u0641\u062a \u0647\u0645 \u06a9\u064f\u0646\u062f\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06cc\u062c\u0627\u062f \u06cc\u06a9 \u0641\u06cc\u0632\u06cc\u06a9 \u0628\u062f\u0646\u06cc \u0648\u0627\u0642\u0639\u0627 \u0639\u0636\u0644\u0627\u0646\u06cc \u0645\u0639\u0645\u0648\u0644\u0627 \u0686\u0646\u062f\u06cc\u0646 \u0633\u0627\u0644 \u0637\u0648\u0644 \u0645\u06cc\u200c\u06a9\u0634\u062f. \u067e\u06cc\u0634\u0631\u0641\u062a \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0627 \u0646\u0632\u062f\u06cc\u06a9 \u0634\u062f\u0646 \u0628\u0647 \u067e\u062a\u0627\u0646\u0633\u06cc\u0644 \u0698\u0646\u062a\u06cc\u06a9\u06cc \u0634\u0645\u0627 \u0628\u0647 \u0637\u0648\u0631 \u0642\u0627\u0628\u0644 \u062a\u0648\u062c\u0647\u06cc \u06a9\u0646\u062f \u0645\u06cc\u200c\u0634\u0648\u062f. \u0698\u0646\u062a\u06cc\u06a9 \u0628\u0631 \u0634\u06a9\u0644 \u0639\u0636\u0644\u0627\u062a\u060c \u0646\u0633\u0628\u062a \u0627\u0646\u062f\u0627\u0645\u200c\u0647\u0627\u060c \u0633\u0637\u062d \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627\u060c \u0638\u0631\u0641\u06cc\u062a \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0648 \u0645\u06cc\u0632\u0627\u0646 \u0639\u0636\u0644\u0647\u200c\u0627\u06cc \u06a9\u0647 \u062f\u0631 \u0646\u0647\u0627\u06cc\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062d\u0645\u0644 \u06a9\u0646\u06cc\u062f\u060c \u062a\u0623\u062b\u06cc\u0631 \u0645\u06cc\u200c\u06af\u0630\u0627\u0631\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u0633\u0637\u062d \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u0633\u0627\u0628\u0642\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u0633\u0631\u0639\u062a \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0637\u0628\u06cc\u0639\u06cc<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0645\u0628\u062a\u062f\u06cc<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0632\u06cc\u0631 \u06cc\u06a9 \u0633\u0627\u0644<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0633\u0631\u0639\u062a \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u062a\u061b \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a \u0638\u0627\u0647\u0631\u06cc \u062d\u062a\u06cc \u067e\u0633 \u0627\u0632 \u0633\u0647 \u0645\u0627\u0647 \u062f\u06cc\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0645\u062a\u0648\u0633\u0637<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u062a\u0627 3 \u0633\u0627\u0644<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0633\u0631\u0639\u062a \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u06a9\u0645\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f\u061b \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0648 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062f\u0642\u06cc\u0642 \u0648 \u062e\u06cc\u0644\u06cc \u062e\u0648\u0628 \u062f\u0627\u0631\u062f.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062d\u0631\u0641\u0647\u200c\u0627\u06cc (\u067e\u06cc\u0634\u0631\u0641\u062a\u0647)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u06cc\u0634 \u0627\u0632 3 \u0633\u0627\u0644<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0628\u0633\u06cc\u0627\u0631 \u06a9\u0646\u062f\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u062a \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0647 \u0645\u0627\u0647\u200c\u0647\u0627 \u06cc\u0627 \u0633\u0627\u0644\u200c\u0647\u0627 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0633\u062a\u0645\u0631 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"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\/top-training-systems-in-bodybuilding\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0631\u0627\u06cc\u06af\u0627\u0646 \u0627\u0632 \u0645\u0628\u062a\u062f\u06cc \u062a\u0627 \u062d\u0631\u0641\u0647 \u0627\u06cc<\/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\">\u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0686\u0642\u062f\u0631 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0639\u0636\u0644\u0647 \u0633\u0627\u062e\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\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u0635\u0648\u0631\u062a \u0646\u0686\u0631\u0627\u0644 \u0648 \u06a9\u0627\u0645\u0644\u0627 \u0637\u0628\u06cc\u0639\u06cc \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u0646\u06cc \u0642\u0627\u0628\u0644\u200c\u062a\u0648\u062c\u0647\u06cc \u0628\u0647 \u062f\u0633\u062a \u0622\u0648\u0631\u06cc\u062f \u0627\u0645\u0627 \u0647\u06cc\u0686 \u0639\u062f\u062f \u0645\u0634\u062e\u0635 \u0648 \u06cc\u06a9\u0633\u0627\u0646\u06cc \u0628\u0631\u0627\u06cc \u0645\u06cc\u0632\u0627\u0646 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0637\u0628\u06cc\u0639\u06cc \u0647\u0645\u0647 \u0627\u0641\u0631\u0627\u062f \u0648\u062c\u0648\u062f \u0646\u062f\u0627\u0631\u062f. \u0628\u0639\u0636\u06cc \u0627\u0641\u0631\u0627\u062f \u062f\u0631 \u06cc\u06a9 \u0633\u0627\u0644 \u0686\u0646\u062f \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645 \u0639\u0636\u0644\u0647 \u0645\u06cc\u200c\u0633\u0627\u0632\u0646\u062f\u060c \u062f\u0631\u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0628\u0631\u062e\u06cc \u062f\u06cc\u06af\u0631 \u0628\u0627 \u0647\u0645\u0627\u0646 \u0645\u06cc\u0632\u0627\u0646 \u062a\u0645\u0631\u06cc\u0646\u060c \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u0646\u06cc \u06a9\u0645\u062a\u0631\u06cc \u062a\u062c\u0631\u0628\u0647 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u06cc\u0632\u0627\u0646 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0628\u0647 \u0639\u0648\u0627\u0645\u0644 \u0645\u062e\u062a\u0644\u0641\u06cc \u0628\u0633\u062a\u06af\u06cc \u062f\u0627\u0631\u062f \u06a9\u0647 \u0628\u0639\u0636\u06cc \u0627\u0632 \u0622\u0646\u200c\u0647\u0627 \u06a9\u0627\u0645\u0644\u0627 \u0627\u0632 \u062f\u0633\u062a \u0634\u0645\u0627 \u062e\u0627\u0631\u062c \u0627\u0633\u062a (\u0645\u062b\u0644 \u0698\u0646\u062a\u06cc\u06a9 \u06cc\u0627 \u0633\u0646) \u0648 \u0628\u0631\u062e\u06cc \u062f\u06cc\u06af\u0631 \u0628\u0647 \u062a\u0644\u0627\u0634 \u0648 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0631\u06cc\u0632\u06cc \u0634\u0645\u0627 \u0628\u0633\u062a\u06af\u06cc \u062f\u0627\u0631\u062f \u0645\u062b\u0644 \u067e\u0627\u06cc\u0628\u0646\u062f\u06cc \u0628\u0647 \u0631\u0698\u06cc\u0645 \u0648 \u062a\u0645\u0631\u06cc\u0646.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0698\u0646\u062a\u06cc\u06a9<\/li>\n\n\n\n<li>\u062c\u0646\u0633\u06cc\u062a<\/li>\n\n\n\n<li>\u0633\u0646<\/li>\n\n\n\n<li>\u0633\u0627\u0628\u0642\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc<\/li>\n\n\n\n<li>\u06a9\u0627\u0644\u0631\u06cc<\/li>\n\n\n\n<li>\u067e\u0631\u0648\u062a\u0626\u06cc\u0646<\/li>\n\n\n\n<li>\u06a9\u06cc\u0641\u06cc\u062a \u062a\u0645\u0631\u06cc\u0646<\/li>\n\n\n\n<li><a href=\"https:\/\/fitamin.ir\/mag\/muscle-recovery\/\" target=\"_blank\" data-type=\"post\" data-id=\"13339\" rel=\"noreferrer noopener\">\u062e\u0648\u0627\u0628 \u0648 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc<\/a><\/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\u062f\u0646 \u0646\u0686\u0631\u0627\u0644 \u0628\u0639\u062f \u0627\u0632 \u06cc\u06a9 \u0633\u0627\u0644 \u0686\u06af\u0648\u0646\u0647 \u0645\u06cc\u200c\u0634\u0648\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 \u0628\u0647 \u0645\u062f\u062a \u06cc\u06a9 \u0633\u0627\u0644 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0646\u0638\u0645 \u0648 \u0628\u0627 \u062a\u063a\u0630\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f\u061b \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a \u0628\u0633\u06cc\u0627\u0631 \u0686\u0634\u0645\u06af\u06cc\u0631 \u0648 \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0631\u0627 \u0645\u0634\u0627\u0647\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0628\u0633\u06cc\u0627\u0631 \u0644\u0630\u062a\u200c\u0628\u062e\u0634 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f. \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a\u06cc \u06a9\u0647 \u0645\u0634\u0627\u0647\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0647\u0645 \u0627\u0632 \u0646\u0638\u0631 \u0642\u062f\u0631\u062a \u0628\u062f\u0646\u06cc\u060c \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0648 \u0647\u0645 \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u062a \u0648 \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0627\u0646\u062f\u0627\u0645 \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0646\u062a\u0627\u06cc\u062c \u06cc\u06a9 \u0633\u0627\u0644 \u062a\u0645\u0631\u06cc\u0646 \u0645\u062f\u0627\u0645 \u0627\u0633\u062a \u0648 \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646\u200c\u062a\u0631\u06cc \u0646\u0633\u0628\u062a \u0628\u0647 \u0631\u0648\u0632\u0647\u0627\u06cc \u0627\u0648\u0644 \u0628\u0632\u0646\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0645\u0686\u0646\u06cc\u0646 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0642\u0627\u0628\u0644\u200c\u062a\u0648\u062c\u0647 \u0639\u0636\u0644\u0627\u062a \u0628\u0647\u200c\u062e\u0635\u0648\u0635 \u062f\u0631 \u0646\u0648\u0627\u062d\u06cc \u0633\u06cc\u0646\u0647\u060c \u0628\u0627\u0632\u0648\u060c \u0633\u0631\u0634\u0627\u0646\u0647 \u0648 \u067e\u0627\u0647\u0627 \u0628\u0633\u06cc\u0627\u0631 \u0686\u0634\u0645\u06af\u06cc\u0631 \u0627\u0633\u062a \u0648 \u0634\u0645\u0627 \u0628\u062f\u0646 \u062e\u0648\u0634\u200c\u0641\u0631\u0645\u200c\u062a\u0631 \u0648 \u0632\u06cc\u0628\u0627\u062a\u0631\u06cc \u062f\u0627\u0631\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0631\u06a9\u06cc\u0628 \u0628\u062f\u0646\u06cc \u0634\u0645\u0627 \u0647\u0645 \u062a\u063a\u06cc\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u0628\u0647 \u0627\u06cc\u0646 \u0634\u06a9\u0644 \u06a9\u0647 \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0648 \u062a\u0648\u062f\u0647 \u0686\u0631\u0628\u06cc \u06a9\u0645\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u0627\u0632 \u0647\u0631\u0686\u06cc\u0632\u06cc \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a\u06cc \u0634\u0645\u0627 \u0627\u0631\u0632\u0634\u0645\u0646\u062f\u062a\u0631 \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"820\" height=\"1024\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/10\/natural-bodybuilding-10-820x1024.jpg\" alt=\"\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 - \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0637\u0628\u06cc\u0639\u06cc\" class=\"wp-image-85650\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/10\/natural-bodybuilding-10-820x1024.jpg 820w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/10\/natural-bodybuilding-10-240x300.jpg 240w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/10\/natural-bodybuilding-10-768x959.jpg 768w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/10\/natural-bodybuilding-10.jpg 1076w\" sizes=\"(max-width: 820px) 100vw, 820px\" \/><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0627\u0635\u0648\u0644 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\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\">\u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u06cc\u06a9 \u0628\u062f\u0646 \u0642\u0648\u06cc \u0648 \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u062f\u0648\u0646 \u062f\u0627\u0631\u0648 \u06a9\u0627\u0645\u0644\u0627 \u0634\u062f\u0646\u06cc \u0627\u0633\u062a \u0647\u0631\u0686\u0646\u062f \u0646\u06cc\u0627\u0632 \u0628\u0647 \u062a\u0644\u0627\u0634 \u0648 \u0632\u062d\u0645\u062a \u0641\u0631\u0627\u0648\u0627\u0646 \u062f\u0627\u0631\u062f. \u0634\u0645\u0627 \u0642\u0631\u0627\u0631 \u0627\u0633\u062a \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0637\u0628\u06cc\u0639\u06cc \u0628\u062f\u0646 \u0632\u06cc\u0628\u0627 \u0648 \u0642\u062f\u0631\u062a\u0645\u0646\u062f\u06cc \u0628\u0633\u0627\u0632\u06cc\u062f \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u062f\u0627\u0634\u062a\u0646 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0635\u0648\u0644\u06cc\u060c \u062a\u063a\u0630\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628 \u0648 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u06a9\u0627\u0641\u06cc \u0627\u0647\u0645\u06cc\u062a \u0632\u06cc\u0627\u062f\u06cc \u062f\u0627\u0631\u062f. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u062e\u0644\u0627\u0641 \u062a\u0635\u0648\u0631 \u0631\u0627\u06cc\u062c\u060c \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0637\u0628\u06cc\u0639\u06cc \u0644\u0627\u0632\u0645 \u0646\u06cc\u0633\u062a \u0647\u0631 \u0631\u0648\u0632 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f \u06cc\u0627 \u062f\u0631 \u062a\u0645\u0627\u0645 \u062c\u0644\u0633\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u062a\u0627 \u0645\u0631\u0632 \u062e\u0633\u062a\u06af\u06cc \u06a9\u0627\u0645\u0644 \u067e\u06cc\u0634 \u0628\u0628\u0631\u06cc\u062f. \u0633\u0647 \u0639\u0627\u0645\u0644 \u0627\u0635\u0644\u06cc \u062f\u0631 \u0637\u0631\u0627\u062d\u06cc \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0639\u0628\u0627\u0631\u062a\u200c\u0627\u0646\u062f \u0627\u0632 \u0627\u0636\u0627\u0641\u0647\u200c\u0628\u0627\u0631 \u062a\u062f\u0631\u06cc\u062c\u06cc\u060c \u062d\u062c\u0645 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0646\u0627\u0633\u0628 \u0648 \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647. \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0647\u0631 \u0633\u0647 \u0627\u06cc\u0646 \u0645\u0648\u0627\u0631\u062f \u0631\u0627 \u062a\u0648\u0636\u06cc\u062d \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0635\u0644 \u0627\u0636\u0627\u0641\u0647\u200c\u0628\u0627\u0631 \u062a\u062f\u0631\u06cc\u062c\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><a href=\"https:\/\/fitamin.ir\/mag\/progressive-overload-principle\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0635\u0644 \u0627\u0636\u0627\u0641\u0647\u200c\u0628\u0627\u0631 \u062a\u062f\u0631\u06cc\u062c\u06cc<\/a><\/strong> (Progressive Overload)&nbsp;\u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0627\u0635\u0648\u0644 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0627\u0633\u062a\u061b \u0637\u0628\u0642 \u0627\u06cc\u0646 \u0627\u0635\u0644\u060c \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646\u06a9\u0647 \u0639\u0636\u0644\u0627\u062a \u0631\u0634\u062f \u06a9\u0646\u0646\u062f \u0628\u0627\u06cc\u062f \u0628\u0647 \u0645\u0631\u0648\u0631 \u0628\u0627 \u0686\u0627\u0644\u0634 \u0648 \u0641\u0634\u0627\u0631 \u0631\u0648\u0628\u0631\u0648 \u0634\u0648\u0646\u062f. \u0648\u0642\u062a\u06cc \u0628\u0631\u0627\u06cc \u0627\u0648\u0644\u06cc\u0646 \u0628\u0627\u0631 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0634\u0631\u0648\u0639 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u0648 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0686\u0627\u0644\u0634\u200c\u0628\u0631\u0627\u0646\u06af\u06cc\u0632 \u0647\u0633\u062a\u0646\u062f \u0627\u0645\u0627 \u067e\u0633 \u0627\u0632 \u0645\u062f\u062a\u06cc\u060c \u0628\u062f\u0646\u062a\u0627\u0646 \u0642\u0648\u06cc\u200c\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0648 \u0622\u0646 \u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u0648 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627 \u062f\u06cc\u06af\u0631 \u0645\u062d\u0631\u06a9 \u0631\u0634\u062f \u0646\u06cc\u0633\u062a\u0646\u062f. \u0628\u0647 \u0647\u0645\u06cc\u0646 \u062f\u0644\u06cc\u0644\u060c \u0644\u0627\u0632\u0645 \u0627\u0633\u062a (\u0645\u062a\u0646\u0627\u0633\u0628 \u0628\u0627 \u067e\u06cc\u0634\u0631\u0641\u062a \u0648 \u062a\u0648\u0627\u0646 \u062e\u0648\u062f) \u0641\u0634\u0627\u0631 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0628\u0647\u200c\u062a\u062f\u0631\u06cc\u062c \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0636\u0627\u0641\u0647\u200c\u0628\u0627\u0631 \u062a\u062f\u0631\u06cc\u062c\u06cc \u0641\u0642\u0637 \u0628\u0647 \u0645\u0639\u0646\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646\u200c\u062a\u0631 \u06a9\u0631\u062f\u0646 \u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u0646\u06cc\u0633\u062a. \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0631\u0648\u0634\u200c\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641\u06cc \u0628\u0631\u0627\u06cc \u067e\u06cc\u0634\u0631\u0641\u062a \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f\u060c \u0627\u0632 \u062c\u0645\u0644\u0647:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0633\u0646\u06af\u06cc\u0646\u200c\u062a\u0631 \u06a9\u0631\u062f\u0646 \u0648\u0632\u0646\u0647\u200c\u0647\u0627<\/li>\n\n\n\n<li>\u062a\u063a\u06cc\u06cc\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc<\/li>\n\n\n\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631\u0647\u0627<\/li>\n\n\n\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0639\u062f\u0627\u062f \u0633\u062a\u200c\u0647\u0627<\/li>\n\n\n\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0632\u0645\u0627\u0646 \u062a\u062d\u062a \u062a\u0646\u0634<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u06a9\u062a\u0647 \u0645\u0647\u0645 \u0627\u06cc\u0646\u062c\u0627\u0633\u062a \u06a9\u0647 \u0647\u0645\u0647 \u0627\u06cc\u0646 \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a \u0628\u0627\u06cc\u062f \u062a\u0648\u0633\u0637 \u0645\u0631\u0628\u06cc \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0634\u0645\u0627 \u0627\u06cc\u062c\u0627\u062f \u0634\u0648\u062f \u0648 \u0632\u06cc\u0631\u0646\u0638\u0631 \u0645\u0631\u0628\u06cc \u0628\u0627\u0634\u06cc\u062f\u061b \u0627\u0641\u0632\u0627\u06cc\u0634 \u0641\u0634\u0627\u0631 \u0628\u06cc\u0634\u200c\u0627\u0632\u062d\u062f \u06cc\u0627 \u0641\u0634\u0627\u0631 \u062e\u06cc\u0644\u06cc \u06a9\u0645\u060c \u0647\u0631\u062f\u0648 \u0628\u0631\u0627\u06cc \u0628\u062f\u0646 \u0645\u0636\u0631 \u0647\u0633\u062a\u0646\u062f \u0648 \u0632\u0645\u0627\u0646 \u0634\u0645\u0627 (\u0648 \u062d\u062a\u06cc \u0633\u0644\u0627\u0645\u062a\u06cc) \u0631\u0627 \u0647\u062f\u0631 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" 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\/10\/natural-bodybuilding-6.jpg\" alt=\"\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644\" class=\"wp-image-85628\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/10\/natural-bodybuilding-6.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/10\/natural-bodybuilding-6-300x178.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<h3 class=\"wp-block-heading\">\u062d\u062c\u0645 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0646\u0627\u0633\u0628<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u062c\u0645 \u062a\u0645\u0631\u06cc\u0646&nbsp;(Training Volume) \u0628\u0647 \u0645\u0642\u062f\u0627\u0631 \u06a9\u0627\u0631\u06cc \u06af\u0641\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0647 \u0639\u0636\u0644\u0627\u062a \u062f\u0631 \u06cc\u06a9 \u062c\u0644\u0633\u0647 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f. \u062f\u0631 \u0627\u0628\u062a\u062f\u0627\u06cc \u0645\u0633\u06cc\u0631 \u06a9\u0647 \u0647\u0633\u062a\u06cc\u062f \u062d\u062c\u0645 \u062a\u0645\u0631\u06cc\u0646 \u062e\u06cc\u0644\u06cc \u0628\u0627\u0644\u0627 \u0646\u06cc\u0633\u062a \u0627\u0645\u0627 \u0628\u0647 \u0645\u0631\u0648\u0631 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc\u200c\u0647\u0627\u06cc \u0634\u0645\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0627 \u062d\u062c\u0645 \u0628\u06cc\u0634\u062a\u0631 \u0647\u0645 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644\u060c \u062d\u062c\u0645 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627\u06cc\u062f \u0628\u0647\u200c\u0627\u0646\u062f\u0627\u0632\u0647\u200c\u0627\u06cc \u0628\u0627\u0634\u062f \u06a9\u0647 \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc \u0631\u0634\u062f \u062a\u062d\u0631\u06cc\u06a9 \u06a9\u0646\u062f\u061b \u0627\u0645\u0627 \u0622\u0646\u200c\u0642\u062f\u0631 \u0632\u06cc\u0627\u062f \u0646\u0628\u0627\u0634\u062f \u06a9\u0647 \u0628\u0627\u0639\u062b \u062e\u0633\u062a\u06af\u06cc\u060c \u0627\u0641\u062a \u06a9\u06cc\u0641\u06cc\u062a \u062a\u0645\u0631\u06cc\u0646 \u06cc\u0627 \u0627\u062e\u062a\u0644\u0627\u0644 \u062f\u0631 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0634\u0648\u062f. \u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0647\u0645\u06cc\u0634\u0647 \u0627\u0646\u062c\u0627\u0645 \u0633\u062a\u200c\u0647\u0627\u06cc \u0628\u06cc\u0634\u062a\u0631 \u06cc\u0627 \u062d\u062c\u0645 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627\u0644\u0627\u062a\u0631 \u0628\u0647 \u0645\u0639\u0646\u0627\u06cc \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0646\u06cc\u0633\u062a\u061b \u0632\u06cc\u0631\u0627 \u0628\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u062a\u0645\u0631\u06cc\u0646\u060c \u0628\u0627\u0632\u062f\u0647 \u0647\u0631 \u0633\u062a \u0627\u0636\u0627\u0641\u06cc \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u06a9\u0645\u062a\u0631 \u0634\u0648\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/12-week-bulk-up-workout-plan-with-no-supplement\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u062f\u0648\u0646 \u0645\u06a9\u0645\u0644 \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646 (Training Intensity) \u06cc\u06a9\u06cc \u062f\u06cc\u06af\u0631 \u0627\u0632 \u0639\u0648\u0627\u0645\u0644 \u0645\u0647\u0645 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0627\u0633\u062a \u06a9\u0647 \u0645\u0634\u062e\u0635 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0639\u0636\u0644\u0627\u062a \u0647\u0646\u06af\u0627\u0645 \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u0627\u062a \u0628\u0627 \u0686\u0647 \u0645\u06cc\u0632\u0627\u0646 \u0641\u0634\u0627\u0631 \u0648 \u0686\u0627\u0644\u0634\u06cc \u0645\u0648\u0627\u062c\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0637\u0628\u06cc\u0639\u06cc\u060c \u0644\u0627\u0632\u0645 \u0646\u06cc\u0633\u062a \u0647\u0645\u06cc\u0634\u0647 \u0627\u0632 \u0633\u0646\u06af\u06cc\u0646\u200c\u062a\u0631\u06cc\u0646 \u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f. \u062a\u062d\u0642\u06cc\u0642\u0627\u062a \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f \u06a9\u0647 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0628\u06a9\u060c \u0645\u062a\u0648\u0633\u0637 \u0648 \u0633\u0646\u06af\u06cc\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u0627\u0639\u062b \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0634\u0648\u0646\u062f\u060c \u0628\u0647 \u0634\u0631\u0637\u06cc \u06a9\u0647 \u0633\u062a\u200c\u0647\u0627 \u0628\u0627 \u062a\u0644\u0627\u0634 \u06a9\u0627\u0641\u06cc \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u0646\u062f. \u0628\u0627\u0627\u06cc\u0646\u200c\u062d\u0627\u0644\u060c \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0645\u062a\u0648\u0633\u0637 \u0645\u0639\u0645\u0648\u0644\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc\u200c\u062a\u0631\u06cc \u0647\u0633\u062a\u0646\u062f\u061b \u0632\u06cc\u0631\u0627 \u0627\u0645\u06a9\u0627\u0646 \u0627\u062c\u0631\u0627\u06cc \u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631 \u0645\u0646\u0627\u0633\u0628\u060c \u06a9\u0646\u062a\u0631\u0644 \u0628\u0647\u062a\u0631 \u062d\u0631\u06a9\u062a \u0648 \u0645\u062f\u06cc\u0631\u06cc\u062a \u062e\u0633\u062a\u06af\u06cc \u0631\u0627 \u0641\u0631\u0627\u0647\u0645 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" 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\/10\/natural-bodybuilding-9.jpg\" alt=\"\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644\" class=\"wp-image-85649\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/10\/natural-bodybuilding-9.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/10\/natural-bodybuilding-9-300x178.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<h2 class=\"wp-block-heading\">\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\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\u06a9\u0646\u0648\u0646 \u06cc\u06a9 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u0627\u0646 \u0644\u0627\u063a\u0631 \u0628\u0647 \u0634\u0645\u0627 \u0627\u0631\u0627\u0626\u0647 \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645 \u06a9\u0647 \u0628\u0627\u06cc\u062f \u062f\u0648 \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647 \u0628\u0647 \u0645\u062f\u062a \u0647\u0634\u062a \u0647\u0641\u062a\u0647 \u0622\u0646 \u0631\u0627 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u0647 \u0647\u062f\u0641\u200c\u062a\u0627\u0646 \u0628\u0631\u0633\u06cc\u062f. \u067e\u0633 \u0627\u0632 \u0647\u0634\u062a \u0647\u0641\u062a\u0647 \u0628\u0627\u06cc\u062f \u0628\u0631\u0646\u0627\u0645\u0647 \u062e\u0648\u062f \u0631\u0627 \u062a\u063a\u06cc\u06cc\u0631 \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<p class=\"wp-block-paragraph\"><strong>\u062c\u0644\u0633\u0647 \u0627\u0648\u0644<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u062a\u0645\u0631\u06cc\u0646<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0633\u062a \u0648 \u062a\u06a9\u0631\u0627\u0631 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0633\u062a 5 \u062a\u0627 8\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0631\u0633 \u0628\u0627\u0644\u0627 \u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0633\u062a 5 \u062a\u0627 8\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0632\u06cc\u0631 \u0628\u063a\u0644 \u0633\u06cc\u0645\u06a9\u0634 \u062f\u0633\u062a \u0628\u0627\u0632 \u062c\u0644\u0648<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0633\u062a 5 \u062a\u0627 8\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/fitamin.ir\/mag\/everything-about-workingout-with-rowing-machine\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/mag\/everything-about-workingout-with-rowing-machine\/\" rel=\"noreferrer noopener\">\u0642\u0627\u06cc\u0642\u06cc \u062f\u0633\u062a\u06af\u0627\u0647<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0633\u062a 8 \u062a\u0627 12\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0633\u06cc\u0645\u06a9\u0634 \u0637\u0646\u0627\u0628\u06cc<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0633\u062a 8 \u062a\u0627 12\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0628\u0627 \u0647\u0627\u0644\u062a\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0633\u062a 8 \u062a\u0627 12\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0633\u062a 5 \u062a\u0627 8\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0686\u06a9\u0634\u06cc<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0633\u062a 8 \u062a\u0627 12\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/fitamin.ir\/mag\/health-benefits-of-plank-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u067e\u0644\u0627\u0646\u06a9<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0633\u062a 45 \u062b\u0627\u0646\u06cc\u0647\u200c\u0627\u06cc<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631\" autoplay loop muted playsinline><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0631\u0633-\u0633\u06cc\u0646\u0647-\u0647\u0627\u0644\u062a\u0631-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0628\u0631 \u0631\u0648\u06cc \u06cc\u06a9 \u0645\u06cc\u0632 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{\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/best-workouts-for-bigger-shoulders\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06f6 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u062d\u062c\u0645\u06cc + \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u062d\u0631\u06a9\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0631\u0633 \u0628\u0627\u0644\u0627\u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631\" autoplay loop muted playsinline><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0631\u0633-\u0628\u0627\u0644\u0627\u0633\u06cc\u0646\u0647\u0647\u0627\u0644\u062a\u0631.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0628\u0627\u0644\u0627\u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\" id=\"\u0646\u062d\u0648\u0647-\u0627\u0646\u062c\u0627\u0645-\u062d\u0631\u06a9\u062a\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0648\u0632\u0646\u0647 \u0645\u0646\u0627\u0633\u0628 \u0628\u0631 \u0631\u0648\u06cc \u0647\u0627\u0644\u062a\u0631 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u067e\u0627\u0647\u0627 \u0635\u0627\u0641 \u0648 \u0628\u0631 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u0646\u062f \u06cc\u0627 \u0631\u0648\u06cc \u0645\u062d\u0644 \u0642\u0631\u0627\u0631\u06af\u06cc\u0631\u06cc \u067e\u0627\u0647\u0627 \u06af\u0630\u0627\u0631\u062f\u0647 \u0634\u062f\u0647\u060c \u0631\u0648\u06cc \u0645\u06cc\u0632 \u0628\u0627\u0644\u0627\u0633\u06cc\u0646\u0647 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0645\u0631 \u0628\u0627\u06cc\u062f \u0642\u0648\u0633 \u062f\u0627\u0634\u062a\u0647 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\u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0645\u06cc\u0644\u0647 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0631\u0627 \u06a9\u0645\u06cc \u0644\u0645\u0633 \u06a9\u0631\u062f\u060c \u0622\u0646 \u0631\u0627 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"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\/chest-workouts\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0645\u0639\u0631\u0641\u06cc \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0633\u06cc\u0646\u0647 \u0628\u0631\u0627\u06cc \u062f\u0627\u0634\u062a\u0646 \u0633\u06cc\u0646\u0647 \u0628\u0631\u062c\u0633\u062a\u0647<\/a><\/div>\n\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0632\u06cc\u0631\u0628\u063a\u0644 \u0633\u06cc\u0645\u06a9\u0634 \u062f\u0633\u062a \u0628\u0627\u0632 \u062c\u0644\u0648\" autoplay loop muted playsinline><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0632\u06cc\u0631\u0628\u063a\u0644-\u0633\u06cc\u0645\u06a9\u0634-\u062f\u0633\u062a-\u0628\u0627\u0632-\u062c\u0644\u0648.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0632\u06cc\u0631\u0628\u063a\u0644 \u0633\u06cc\u0645\u06a9\u0634 \u062f\u0633\u062a \u0628\u0627\u0632 \u062c\u0644\u0648<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0645\u06cc\u0644\u0647 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u062f\u0627\u0631\u06cc\u062f \u0628\u0647 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u06a9\u0634\u0634 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0648\u062c\u0647 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0642\u0633\u0645\u062a \u0646\u06af\u0647 \u062f\u0627\u0631\u0646\u062f\u0647 \u0632\u0627\u0646\u0648 \u0631\u0627 \u0628\u0647 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0646\u0627\u0633\u0628 \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0627\u0633\u062a \u0648 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u0632 \u0627\u0633\u062a \u0645\u06cc\u0644\u0647 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0647\u0631 \u062f\u0648 \u062f\u0633\u062a \u0628\u0627\u06cc\u062f \u062f\u0631 \u06a9\u0634\u06cc\u062f\u06af\u06cc \u06a9\u0627\u0645\u0644 \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\u060c \u0628\u0647 \u0635\u0648\u0631\u062a\u06cc\u200c\u06a9\u0647 \u0627\u0646\u062d\u0646\u0627\u06cc \u06a9\u0645\u06cc \u062f\u0631 \u06a9\u0645\u0631 \u0627\u06cc\u062c\u0627\u062f \u0634\u062f\u0647 \u0648 \u0633\u06cc\u0646\u0647 \u0628\u0647 \u0633\u0645\u062a \u0628\u06cc\u0631\u0648\u0646 \u0628\u0631\u0622\u0645\u062f\u0647 \u0634\u0648\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u0627\u0644\u060c \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0639\u0645\u0644 \u062f\u0645 (\u062f\u0627\u062e\u0644 \u06a9\u0634\u06cc\u062f\u0646 \u0646\u0641\u0633) \u0645\u06cc\u0644\u0647 \u0631\u0627 \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u06a9\u0645\u06cc \u0628\u0627\u0644\u0627 \u0633\u06cc\u0646\u0647 \u0631\u0627 \u0644\u0645\u0633 \u06a9\u0646\u062f\u060c \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u06cc\u0646 \u067e\u0627\u06cc\u06cc\u0646 \u0622\u0648\u0631\u062f\u0646 \u0645\u06cc\u0644\u0647\u060c \u062f\u0633\u062a\u0647\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f \u0648 \u0645\u0627\u0647\u06cc\u0686\u0647 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0634\u0645\u0627 \u062f\u0631 \u062d\u06cc\u0646 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u0628\u0627\u06cc\u062f \u06a9\u0627\u0645\u0644\u0627 \u062b\u0627\u0628\u062a \u0628\u0627\u0634\u062f \u0648 \u062a\u0646\u0647\u0627 \u062f\u0633\u062a \u0647\u0627 \u0628\u0627\u06cc\u062f \u062d\u0631\u06a9\u062a \u06a9\u0646\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\/full-body-workout-using-the-cable-extension-machine\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0645\u0639\u0631\u0641\u06cc \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0633\u06cc\u0645\u06a9\u0634 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u062f\u0646 \u06a9\u0644 \u0628\u062f\u0646<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0642\u0627\u06cc\u0642\u06cc\" autoplay loop muted playsinline><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0642\u0627\u06cc\u0642\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0642\u0627\u06cc\u0642\u06cc<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0628\u0631 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u0633\u067e\u0633 \u067e\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u0645\u062d\u0644 \u0645\u0646\u0627\u0633\u0628 \u062a\u0639\u0628\u06cc\u0647 \u0634\u062f\u0647 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627 \u0631\u0627 \u06a9\u0645\u06cc \u062e\u0645 \u06a9\u0646\u06cc\u062f\u060c \u0627\u0645\u0627 \u0646\u0628\u0627\u06cc\u062f \u0642\u0641\u0644 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u062f\u0631 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-->\n<li>\u062d\u0627\u0644 \u0628\u0627 \u062b\u0627\u0628\u062a \u0646\u06af\u0647\u200c\u062f\u0627\u0634\u062a\u0646\u0650 \u0628\u0627\u0644\u0627\u062a\u0646\u0647\u060c \u062f\u0633\u062a\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0634\u06a9\u0645 \u062e\u0648\u062f \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u0646\u0632\u062f\u06cc\u06a9 \u0628\u0647 \u0628\u062f\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u06a9\u0634\u06cc\u062f\u0646\u0650 \u062f\u0633\u062a\u0647 \u0628\u0647 \u0633\u0645\u062a \u0634\u06a9\u0645 \u0646\u0641\u0633 \u062e\u0648\u062f \u0631\u0627 \u0628\u06cc\u0631\u0648\u0646 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0631\u062d\u0644\u0647 \u0628\u0627\u06cc\u062f \u0633\u0631\u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u06a9\u0634\u06cc\u062f\u0647 \u0634\u062f\u0647 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0646\u0642\u0637\u0647 \u067e\u0627\u06cc\u0627\u0646 \u062d\u0631\u06a9\u062a\u060c \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0631\u062f\u0647 \u0633\u067e\u0633 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u062f\u0633\u062a\u0647 \u0631\u0627 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/work-your-lats\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0622\u0645\u0648\u0632\u0634 \u062d\u0631\u06a9\u0627\u062a \u0632\u06cc\u0631\u0628\u063a\u0644 \u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0639\u0636\u0644\u0627\u062a \u0644\u062a<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0633\u06cc\u0645\u06a9\u0634 \u0637\u0646\u0627\u0628\u06cc\" autoplay loop muted playsinline><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u067e\u0634\u062a-\u0628\u0627\u0632\u0648-\u0628\u0627-\u0633\u06cc\u0645\u06a9\u0634-\u0637\u0646\u0627\u0628.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0633\u06cc\u0645\u06a9\u0634 \u0637\u0646\u0627\u0628\u06cc<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u062f\u0633\u062a\u06af\u06cc\u0631\u0647 \u0637\u0646\u0627\u0628\u06cc \u0631\u0627 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0628\u0647 \u0633\u06cc\u0645\u06a9\u0634 \u062f\u0631 \u0627\u0631\u062a\u0641\u0627\u0639 \u0628\u0627\u0644\u0627 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{\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/how-to-get-bigger-arms\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0628\u0632\u0631\u06af \u0634\u062f\u0646 \u0628\u0627\u0632\u0648<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0647\u0627\u0644\u062a\u0631\" autoplay loop muted playsinline><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0634\u062a-\u0628\u0627\u0632\u0648-\u0628\u0627-\u0647\u0627\u0644\u062a\u0631-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0647\u0627\u0644\u062a\u0631<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0645\u06cc\u0644\u0647 \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0634\u0627\u0646\u0647 \u06cc\u0627 \u06a9\u0645\u06cc \u062c\u0645\u0639\u062a\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0645\u06cc\u0644\u0647 \u0631\u0627 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0628\u0631\u062f\u0647\u060c \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u062b\u0627\u0628\u062a \u0648 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062e\u0645 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0646\u06af\u0630\u0627\u0631\u06cc\u062f \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0632\u06cc\u0627\u062f\u06cc \u0628\u0647 \u0633\u0645\u062a \u0628\u06cc\u0631\u0648\u0646 \u0628\u0627\u0632 \u0634\u0648\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627\u0632 \u06a9\u0631\u062f\u0647 \u0648 \u062f\u0633\u062a\u0627\u0646\u062a\u0627\u0646 \u0631\u0627 \u0635\u0627\u0641 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0622\u0631\u0646\u062c \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u062d\u0631\u06a9\u062a \u0646\u06a9\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0634\u062a \u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u062d\u062a\u0645\u0627 \u06af\u06cc\u0631\u0647 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/how-to-get-bigger-arms\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0628\u0632\u0631\u06af \u0634\u062f\u0646 \u0628\u0627\u0632\u0648<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted playsinline><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062c\u0644\u0648\u0628\u0627\u0632\u0648\u0647\u0627\u0644\u062a\u0631-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0645\u06cc\u0644\u0647 \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u06af\u0631\u0641\u062a\u0647 \u0648 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u0627\u0633\u062a\u060c \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0648 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u0646\u0632\u062f\u06cc\u06a9 \u0628\u0647 \u0628\u062f\u0646 \u0628\u0627\u0634\u0646\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u0627\u0644 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0639\u0645\u0644 \u0628\u0627\u0632\u062f\u0645\u060c \u0645\u06cc\u0644\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a 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muted playsinline><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062c\u0644\u0648\u0628\u0627\u0632\u0648-\u062f\u0645\u0628\u0644-\u0686\u06a9\u0634\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0686\u06a9\u0634\u06cc<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u06af\u0631\u0641\u062a\u0647 \u0648 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0635\u0627\u0641 \u0647\u0633\u062a\u0646\u062f \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0648 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0648 \u0628\u0647 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0628\u0627\u0634\u062f\u061b \u00a0\u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a \u062e\u0648\u062f \u0628\u0647 \u062d\u0627\u0644\u062a \u0686\u06a9\u0634 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0647 \u062a\u0627 \u0645\u0627\u0647\u06cc\u0686\u0647 \u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0645\u0646\u0642\u0628\u0636 \u06af\u0631\u062f\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0642\u0633\u0645\u062a \u0622\u0631\u0646\u062c \u062b\u0627\u0628\u062a \u0628\u0648\u062f\u0647 \u0648 \u062f\u0645\u0628\u0644 \u0631\u0627 \u062a\u0627 \u0645\u0642\u0627\u0628\u0644 \u0634\u0627\u0646\u0647 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0631\u062f\u0647 \u0633\u067e\u0633 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u062f\u0645\u0628\u0644 \u0631\u0627 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/big-arms-workout-plan\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0639\u0636\u0644\u0627\u062a \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0631\u0627 \u0686\u06af\u0648\u0646\u0647 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u0645\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0644\u0627\u0646\u06a9\" autoplay loop muted playsinline><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u067e\u0644\u0627\u0646\u06a9.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0644\u0627\u0646\u06a9<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062a\u0645\u0631\u06cc\u0646\u06cc \u0645\u0647\u0645 \u0628\u0631\u0627\u06cc \u0645\u0627\u0647\u06cc\u0686\u0647 \u0634\u06a9\u0645 \u0627\u0633\u062a\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0645\u0648\u0642\u0639\u06cc\u062a \u0645\u0646\u0627\u0633\u0628 \u0628\u0631 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \u0648 \u0648\u0632\u0646 \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u0634\u0633\u062a \u067e\u0627 \u0648 \u0633\u0627\u0639\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u062e\u0645 \u0648 \u062f\u0642\u06cc\u0642\u0627\u064b \u0632\u06cc\u0631 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u062f\u0646 \u062e\u0648\u062f \u062f\u0631 \u062a\u0645\u0627\u0645 \u0645\u062f\u062a \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u062a\u0627 \u062d\u062f \u062a\u0648\u0627\u0646 \u062e\u0648\u062f \u0627\u06cc\u0646 \u0641\u0631\u0645 \u0631\u0627 \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/how-to-hold-plank-longer\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0686\u0637\u0648\u0631 \u067e\u0644\u0627\u0646\u06a9 \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u0645\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><div class=\"movement-ad\" data-ad-delay=\"3\" aria-hidden=\"true\"><a class=\"movement-ad-link\" href=\"https:\/\/fitamin.ir\/landings\/fitness-quiz\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" class=\"movement-ad-image\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/09\/movement-ad-1.png\" alt=\"\" loading=\"lazy\"><\/a><button class=\"movement-ad-close\" type=\"button\" aria-label=\"\u0628\u0633\u062a\u0646 \u062a\u0628\u0644\u06cc\u063a\">&times;<\/button><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062c\u0644\u0633\u0647 \u062f\u0648\u0645:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u062a\u0645\u0631\u06cc\u0646<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0633\u062a \u0648 \u062a\u06a9\u0631\u0627\u0631 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062c\u0644\u0648 \u067e\u0627 \u062f\u0633\u062a\u06af\u0627\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0633\u062a 8 \u062a\u0627 12\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0631\u0633 \u067e\u0627 \u062f\u0633\u062a\u06af\u0627\u0647 \u067e\u0627 \u0628\u0627\u0632<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0633\u062a 5 \u062a\u0627 8\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0627\u0633\u06a9\u0627\u062a \u0647\u0627\u0644\u062a\u0631 \u0627\u0632 \u067e\u0634\u062a<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0633\u062a 5 \u062a\u0627 8\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0633\u062a\u06af\u0627\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0633\u062a 8 \u062a\u0627 12\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0634\u0631 \u062c\u0627\u0646\u0628 \u062f\u0645\u0628\u0644<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0633\u062a 8 \u062a\u0627 12\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0634\u0631 \u062e\u0645 \u062f\u0645\u0628\u0644<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0633\u062a 8 \u062a\u0627 12\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0632\u06cc\u0631 \u0634\u06a9\u0645 \u0642\u06cc\u0686\u06cc<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0633\u062a 15\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0644\u0627\u0646\u06a9 \u067e\u0647\u0644\u0648<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0633\u062a 45 \u062b\u0627\u0646\u06cc\u0647\u200c\u0627\u06cc<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u062c\u0644\u0648\u067e\u0627 \u062f\u0633\u062a\u06af\u0627\u0647\" autoplay loop muted playsinline><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062c\u0644\u0648-\u067e\u0627-\u062f\u0633\u062a\u06af\u0627\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u067e\u0627 \u062f\u0633\u062a\u06af\u0627\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0648\u0632\u0646\u0647 \u0645\u0646\u0627\u0633\u0628 \u0631\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0631\u062f\u0647\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0645\u062d\u0644 \u0645\u0646\u0627\u0633\u0628 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647\u060c \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u062c\u0644\u0648 \u067e\u0627 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 \u062f\u0633\u062a\u06af\u06cc\u0631\u0647\u200c\u0647\u0627\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u06cc\u062f \u0645\u062d\u0644 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0646 \u067e\u0627 \u0631\u0627 \u0628\u0647 \u06af\u0648\u0646\u0647 \u0627\u06cc \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u067e\u064e\u062f\u060c \u0631\u0648\u06cc \u0645\u0686 \u067e\u0627\u06cc \u0634\u0645\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0628\u06cc\u0646 \u062c\u0644\u0648 \u067e\u0627 \u0648 \u0633\u0627\u0642 \u0632\u0627\u0648\u06cc\u0647 90 \u062f\u0631\u062c\u0647 \u062a\u0634\u06a9\u06cc\u0644 \u0634\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0628\u062f\u0646 \u0634\u0645\u0627 \u062b\u0627\u0628\u062a \u0627\u0633\u062a\u060c \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0645\u0627\u0647\u06cc\u0686\u0647 \u062c\u0644\u0648 \u067e\u0627\u060c \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u06a9\u0634\u06cc\u062f\u0647 \u062f\u0631 \u0622\u0648\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0646\u06cc\u062f\u060c \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/tips-for-bigger-calves\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062a\u0642\u0648\u06cc\u062a \u0633\u0627\u0642 \u067e\u0627\u06cc \u0636\u0639\u06cc\u0641 \u0628\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a<\/a><\/div>\n\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0631\u0633 \u067e\u0627 (\u067e\u0627 \u0628\u0627\u0632)\" autoplay loop muted playsinline><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u067e\u0631\u0633-\u067e\u0627-\u062f\u0633\u062a\u06af\u0627\u0647-\u067e\u0627-\u0628\u0627\u0632.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u067e\u0627 (\u067e\u0627 \u0628\u0627\u0632)<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0641\u0627\u0635\u0644\u0647 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0627\u0632 \u0647\u0645 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0634\u062f \u0648 \u06a9\u0641 \u067e\u0627 \u0631\u0648\u06cc \u0635\u0641\u062d\u0647 \u062f\u0633\u062a\u06af\u0627\u0647 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0646\u062c\u0647\u200c\u0647\u0627 \u06a9\u0645\u06cc \u0631\u0648 \u0628\u0647 \u0628\u06cc\u0631\u0648\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0636\u0627\u0645\u0646 \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u062f\u0631 \u0632\u0645\u0627\u0646 \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a \u0632\u0627\u0646\u0648\u0647\u0627 \u0628\u0647 \u062f\u0627\u062e\u0644 \u06cc\u0627 \u0628\u06cc\u0631\u0648\u0646 \u062d\u0631\u06a9\u062a \u0646\u06a9\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u067e\u0627\u06cc\u06cc\u0646 \u0622\u0645\u062f\u0646 \u062d\u0631\u06a9\u062a\u060c \u067e\u0627\u0634\u0646\u0647 \u067e\u0627 \u0627\u0632 \u0635\u0641\u062d\u0647 \u062c\u062f\u0627 \u0646\u0634\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0646\u0627\u062d\u06cc\u0647\u00a0\u0628\u0627\u0633\u0646 \u0646\u06cc\u0632 \u0627\u0632 \u062a\u0634\u06a9 \u062f\u0633\u062a\u06af\u0627\u0647 \u062c\u062f\u0627 \u0646\u0634\u0648\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/lower-body-workouts-why-and-how\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0628\u0631\u0627\u06cc \u062a\u0646\u0627\u0633\u0628 \u0648 \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0627\u0646\u062f\u0627\u0645<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u0647\u0627\u0644\u062a\u0631 \u0627\u0632 \u067e\u0634\u062a\" autoplay loop muted playsinline><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0627\u0633\u06a9\u0648\u0627\u062a-\u0647\u0627\u0644\u062a\u0631-\u0627\u0632-\u067e\u0634\u062a.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0647\u0627\u0644\u062a\u0631 \u0627\u0632 \u067e\u0634\u062a<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li> \u0627\u0628\u062a\u062f\u0627 \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0631\u0648\u06cc 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class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0633\u062a\u06af\u0627\u0647\" autoplay loop muted playsinline><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0631\u0633-\u0633\u0631\u0634\u0627\u0646\u0647-\u062f\u0633\u062a\u06af\u0627\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0633\u062a\u06af\u0627\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0628\u0631 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u06af\u06cc\u0631\u0647\u200c\u0647\u0627\u06cc \u06a9\u0646\u0627\u0631 \u062e\u0648\u062f \u0631\u0627 \u06af\u0631\u0641\u062a\u0647\u060c \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u062e\u0645 \u0648 \u062f\u0631 \u06cc\u06a9 \u0631\u0627\u0633\u062a\u0627 \u0628\u0627 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u062e\u0648\u062f\u060c \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u062e\u0648\u0627\u0647\u062f 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wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/best-workouts-for-bigger-shoulders\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06f6 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u062d\u062c\u0645\u06cc + \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u062d\u0631\u06a9\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0646\u0634\u0631 \u062c\u0627\u0646\u0628 \u062f\u0645\u0628\u0644\" autoplay loop muted playsinline><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 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--><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0632\u06cc\u0631\u0634\u06a9\u0645 \u0642\u06cc\u0686\u06cc\" autoplay loop muted playsinline><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u0632\u06cc\u0631\u0634\u06a9\u0645-\u0642\u06cc\u0686\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0632\u06cc\u0631\u0634\u06a9\u0645 \u0642\u06cc\u0686\u06cc<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u060c \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u0645\u062a\u0645\u0627\u06cc\u0644 \u06a9\u0646\u06cc\u062f \u0648 \u0633\u0627\u0639\u062f\u0647\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\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u06a9\u0646\u06cc\u062f \u0648 \u06a9\u0645\u06cc \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06a9\u0646\u0648\u0646 \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 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\u0632\u06cc\u0631 \u0634\u06a9\u0645 \u0631\u0627 \u0622\u0628 \u06a9\u0646\u06cc\u0645\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0644\u0627\u0646\u06a9 \u067e\u0647\u0644\u0648\" autoplay loop muted playsinline><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u067e\u0644\u0627\u0646\u06a9-\u067e\u0647\u0644\u0648.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0644\u0627\u0646\u06a9 \u067e\u0647\u0644\u0648<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0628\u0647 \u062d\u0627\u0644\u062a \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0637\u0648\u0631\u06cc\u200c\u06a9\u0647 \u062f\u0633\u062a \u0634\u0645\u0627 \u0646\u0648\u062f \u062f\u0631\u062c\u0647 \u0628\u0627\u0634\u062f \u0648 \u0633\u0627\u0639\u062f \u0634\u0645\u0627 \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>\u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0628\u0627\u06cc\u062f \u062f\u0631 \u062d\u0627\u0644\u062a \u0645\u0648\u0627\u0632\u06cc \u0628\u0627 \u0633\u0637\u062d \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>\u0633\u067e\u0633 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0631\u0627 \u0631\u0648\u06cc \u067e\u0647\u0644\u0648\u06cc \u0686\u067e \u0642\u0631\u0627\u0631 \u0628\u062f\u0647\u06cc\u062f \u0628\u0647 \u200c\u0646\u062d\u0648\u06cc \u06a9\u0647 \u0648\u0632\u0646 \u0628\u062f\u0646 \u0631\u0648\u06cc \u06cc\u06a9\u06cc \u0627\u0632 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u062f\u0646 \u0634\u0645\u0627 \u0627\u0632 \u06af\u0648\u0634\u200c\u0647\u0627 \u062a\u0627 \u0642\u0648\u0632\u06a9 \u067e\u0627 \u0628\u0627\u06cc\u062f \u06cc\u06a9 \u062e\u0637 \u0645\u0633\u062a\u0642\u06cc\u0645 \u062a\u0634\u06a9\u06cc\u0644 \u0628\u062f\u0647\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/how-to-hold-plank-longer\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0686\u0637\u0648\u0631 \u067e\u0644\u0627\u0646\u06a9 \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u0645\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0628\u0627\u0646\u0648\u0627\u0646<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06cc\u0646 \u0631\u0648\u0632\u0647\u0627 \u062f\u0631 \u0633\u0631\u0627\u0633\u0631 \u062c\u0647\u0627\u0646 \u0632\u0646\u0627\u0646 \u0632\u06cc\u0627\u062f\u06cc \u0627\u0632 \u0627\u0647\u0645\u06cc\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0622\u06af\u0627\u0647 \u0634\u062f\u0647\u200c\u0627\u0646\u062f \u0648 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f. \u0627\u06af\u0631 \u0634\u0645\u0627 \u0628\u0627\u0646\u0648\u06cc\u06cc \u0647\u0633\u062a\u06cc\u062f \u06a9\u0647 \u0628\u0647 \u0642\u0635\u062f \u0633\u0627\u062e\u062a\u0646 \u06cc\u06a9 \u0627\u0646\u062f\u0627\u0645 \u0632\u06cc\u0628\u0627 \u0648 \u0638\u0631\u06cc\u0641 \u0632\u0646\u0627\u0646\u0647 \u0648 \u0633\u0644\u0627\u0645\u062a\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u0628\u0627\u06cc\u062f \u0628\u062f\u0627\u0646\u06cc\u062f \u06a9\u0647 \u0647\u06cc\u0686 \u0646\u06cc\u0627\u0632\u06cc \u0628\u0647 \u062f\u0627\u0631\u0648 \u0648 \u0642\u0631\u0635 \u0646\u062f\u0627\u0631\u06cc\u062f \u0648 \u0641\u0642\u0637 \u0628\u0627 \u0631\u0639\u0627\u06cc\u062a \u0627\u0635\u0648\u0644 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0648 \u062a\u063a\u0630\u06cc\u0647\u200c\u0627\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0639\u0636\u0644\u0627\u062a \u0642\u0648\u06cc \u0648 \u062e\u0648\u0634\u200c\u0641\u0631\u0645\u06cc \u0628\u0633\u0627\u0632\u06cc\u062f. \u0627\u06af\u0631\u0686\u0647 \u0628\u0627\u0646\u0648\u0627\u0646 \u0628\u0647\u200c\u0639\u0644\u062a \u0633\u0637\u062d \u062a\u0633\u062a\u0648\u0633\u062a\u0631\u0648\u0646 (\u0647\u0648\u0631\u0645\u0648\u0646 \u0645\u0631\u062f\u0627\u0646\u0647) \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0631\u060c \u062d\u062c\u0645 \u0648 \u0642\u062f\u0631\u062a \u06a9\u0645\u062a\u0631\u06cc \u0628\u0647 \u062f\u0633\u062a \u0645\u06cc\u200c\u0622\u0648\u0631\u0646\u062f \u0627\u0645\u0627 \u0647\u0645\u0686\u0646\u0627\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u062f\u0646 \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0633\u0627\u0632\u0646\u062f \u0648 \u0627\u0632 \u0645\u0632\u0627\u06cc\u0627\u06cc \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0628\u0647\u0631\u0647\u200c\u0645\u0646\u062f \u0634\u0648\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u0645\u0642\u0627\u0644\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 <strong>\u00ab<a href=\"https:\/\/fitamin.ir\/mag\/workout-plan-for-women-at-home\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u062f\u0631 \u062e\u0627\u0646\u0647<\/a>\u00bb<\/strong> \u0631\u0627 \u0647\u0645 \u0645\u0637\u0627\u0644\u0639\u0647 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0635\u0641\u0631 \u062a\u0627 \u0635\u062f \u0648\u0631\u0632\u0634 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646 \u0631\u0627 \u062a\u0648\u0636\u06cc\u062d \u062f\u0627\u062f\u0647\u200c\u0627\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"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\/10\/fahime-6-1.jpg\" alt=\"\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0632\u0646\u0627\u0646\" class=\"wp-image-85634\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/10\/fahime-6-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/10\/fahime-6-1-300x178.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<h2 class=\"wp-block-heading\">\u0622\u06cc\u0627 \u0628\u062f\u0646\u0633\u0627\u0632 \u0646\u0686\u0631\u0627\u0644 \u0628\u0627\u06cc\u062f \u0647\u0648\u0627\u0632\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\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\">\u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a \u0648 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u062d\u062a\u0645\u0627 \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f\u061b \u0634\u0645\u0627 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u0628\u062f\u0646\u0633\u0627\u0632 \u0646\u0686\u0631\u0627\u0644 \u0628\u0631\u0627\u06cc \u0628\u0647\u0631\u0647\u200c\u0645\u0646\u062f \u0634\u062f\u0646 \u0627\u0632 \u0641\u0648\u0627\u06cc\u062f \u0648\u0631\u0632\u0634 \u0647\u0648\u0627\u0632\u06cc\u060c \u062d\u062a\u0645\u0627 \u0622\u0646 \u0631\u0627 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u0641\u0648\u0627\u06cc\u062f\u06cc \u0627\u0632 \u062c\u0645\u0644\u0647 \u062a\u0642\u0648\u06cc\u062a \u0642\u0644\u0628 \u0648 \u0631\u06cc\u0647\u200c\u0647\u0627\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u060c \u0628\u0647\u0628\u0648\u062f \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0648 \u06a9\u0646\u062a\u0631\u0644 \u0686\u0631\u0628\u06cc \u0628\u062f\u0646.<\/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\u0631\u062e\u0644\u0627\u0641 \u062a\u0635\u0648\u0631 \u0631\u0627\u06cc\u062c\u060c \u0648\u0631\u0632\u0634 \u0647\u0648\u0627\u0632\u06cc \u0628\u0627\u0639\u062b \u0639\u0636\u0644\u0647\u200c\u0633\u0648\u0632\u06cc \u0646\u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0645\u0627\u0646\u0639\u06cc \u0647\u0645 \u0628\u0631\u0627\u06cc \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0646\u06cc\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\">\u062f\u0631 \u0645\u0642\u0627\u0644\u0647 <strong>\u00ab<a href=\"https:\/\/fitamin.ir\/mag\/cardio-workouts-at-home\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc<\/a>\u00bb<\/strong> \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u06cc\u06a9 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc \u0631\u0627\u06cc\u06af\u0627\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647\u200c\u0627\u06cc\u0645 \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0647\u0641\u062a\u0647\u200c\u0627\u06cc \u06cc\u06a9\u0628\u0627\u0631 \u0622\u0646 \u0631\u0627 \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<h2 class=\"wp-block-heading\">\u062a\u063a\u0630\u06cc\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\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\">\u062d\u0627\u0644\u0627 \u0628\u0647 \u062f\u0648\u0645\u06cc\u0646 \u0628\u062e\u0634 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644\u060c \u06cc\u0639\u0646\u06cc \u062a\u063a\u0630\u06cc\u0647 \u0645\u06cc\u200c\u0631\u0633\u06cc\u0645. \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u0646\u0686\u0631\u0627\u0644 \u0628\u0627\u06cc\u062f \u0646\u06cc\u0627\u0632\u0647\u0627\u06cc \u0628\u062f\u0646\u0634\u0627\u0646 \u0631\u0627 \u0627\u0632 \u0637\u0631\u06cc\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u062f\u0646 \u062a\u0627\u0645\u06cc\u0646 \u06a9\u0646\u0646\u062f \u0648 \u06af\u0627\u0647\u06cc \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0633\u062e\u062a \u0645\u06cc\u200c\u0634\u0648\u062f. \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u062a\u0648\u0636\u06cc\u062d \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645 \u06a9\u0647 \u062a\u063a\u0630\u06cc\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0628\u0627\u06cc\u062f \u0686\u06af\u0648\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<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\/10\/natural-bodybuilding-7-1.jpg\" alt=\"\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644\" class=\"wp-image-85638\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/10\/natural-bodybuilding-7-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/10\/natural-bodybuilding-7-1-300x178.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<h3 class=\"wp-block-heading\">\u0645\u0631\u062d\u0644\u0647 \u0627\u0648\u0644: \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0686\u0642\u062f\u0631 \u06a9\u0627\u0644\u0631\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u0645\u061f<\/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\">\u0627\u0628\u062a\u062f\u0627 \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u0645\u0634\u062e\u0635 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u062f\u0631 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u062e\u0648\u062f \u0628\u0647 \u0686\u0647 \u0645\u0642\u062f\u0627\u0631 \u06a9\u0627\u0644\u0631\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f\u061b \u0622\u06cc\u0627 \u0628\u0627\u06cc\u062f \u062f\u0631 \u0634\u0631\u0627\u06cc\u0637 \u06a9\u0627\u0644\u0631\u06cc \u0646\u0642\u0635\u0627\u0646 \u0628\u0627\u0634\u06cc\u062f \u06cc\u0627 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0627\u0632\u0627\u062f. \u0633\u0627\u062f\u0647\u200c\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647 \u0628\u0631\u0627\u06cc \u062a\u0639\u06cc\u06cc\u0646 \u0645\u06cc\u0632\u0627\u0646 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632\u060c \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0641\u0631\u0645\u0648\u0644 BMR \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0645\u0642\u0627\u0644\u0647 <strong>\u00ab<a href=\"https:\/\/fitamin.ir\/mag\/what-is-basal-metabolic-rate\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647<\/a>\u00bb<\/strong> \u062a\u0648\u0636\u06cc\u062d \u06a9\u0627\u0645\u0644 \u062f\u0627\u062f\u0647\u200c\u0627\u06cc\u0645. \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0628\u0631\u0648\u06cc\u062f \u0648 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u062e\u0648\u062f \u0631\u0627 \u0628\u0628\u0646\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062d\u0627\u0644\u0627 \u0628\u0627\u06cc\u062f \u0647\u062f\u0641 \u062e\u0648\u062f \u0631\u0627 \u062a\u0639\u06cc\u06cc\u0646 \u06a9\u0646\u06cc\u062f\u061b \u0647\u062f\u0641\u062a\u0627\u0646 \u062f\u0642\u06cc\u0642\u0627 \u0686\u06cc\u0633\u062a\u061f \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0648 \u062d\u062c\u0645\u060c \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0648 \u0686\u0631\u0628\u06cc\u060c \u06cc\u0627 \u062d\u0641\u0638 \u0648\u0632\u0646.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u0647\u062f\u0641<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0642\u062f\u0627\u0631 \u062a\u063a\u06cc\u06cc\u0631<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u062b\u0627\u0644<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong> \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0648 \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u0646\u06cc<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0627\u0641\u0632\u0627\u06cc\u0634 15% \u06a9\u0627\u0644\u0631\u06cc \u0631\u0648\u0632\u0627\u0646\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0627\u06af\u0631 \u06a9\u0627\u0644\u0631\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 3000 \u062a\u0627\u0633\u062a\u060c \u062a\u0628\u062f\u06cc\u0644 \u0628\u0647 3450 \u0634\u0648\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u06a9\u0627\u062a \u06a9\u0631\u062f\u0646 \u06cc\u0627 \u0647\u0645\u0627\u0646 \u06a9\u0627\u0647\u0634 \u0686\u0631\u0628\u06cc \u0628\u062f\u0646<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u0627\u0647\u0634 15% \u06a9\u0627\u0644\u0631\u06cc \u0631\u0648\u0632\u0627\u0646\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0627\u06af\u0631 \u06a9\u0627\u0644\u0631\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 3000 \u062a\u0627\u0633\u062a\u060c \u062a\u0628\u062f\u06cc\u0644 \u0628\u0647 2550 \u0634\u0648\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u062d\u0641\u0638 \u0648\u0632\u0646 \u0641\u0639\u0644\u06cc<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u062d\u0641\u0638 \u06a9\u0627\u0644\u0631\u06cc \u0641\u0639\u0644\u06cc<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u062d\u0641\u0638 3000 \u06a9\u0627\u0644\u0631\u06cc<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0647\u0631\u0645\u0627\u0647 \u0648\u0636\u0639\u06cc\u062a \u0648\u0632\u0646 \u0648 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0631\u0631\u0633\u06cc \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u0628\u06cc\u0646\u06cc\u062f \u0686\u0642\u062f\u0631 \u062a\u063a\u06cc\u06cc\u0631 \u06a9\u0631\u062f\u0647\u200c\u0627\u06cc\u062f \u0648 \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646\u062a\u0627\u0646 \u062f\u0631 \u0627\u06cc\u0646 \u0632\u0645\u0627\u0646 \u0686\u06cc\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u0627\u0633\u062a \u06a9\u0647 \u0627\u0632 \u06a9\u0627\u0647\u0634 \u06cc\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0628\u06cc\u0634 \u0627\u0632 \u06f0.\u06f5 \u062a\u0627 \u06f1 \u062f\u0631\u0635\u062f \u0627\u0632 \u0648\u0632\u0646 \u0628\u062f\u0646 \u062f\u0631 \u0647\u0641\u062a\u0647 \u062e\u0648\u062f\u062f\u0627\u0631\u06cc \u06a9\u0646\u06cc\u062f. \u0686\u0631\u0627 \u06a9\u0647 \u0647\u0645 \u0628\u0647 \u0633\u0644\u0627\u0645\u062a\u06cc \u062e\u0648\u062f \u0622\u0633\u06cc\u0628 \u0645\u06cc\u200c\u0631\u0633\u0627\u0646\u06cc\u062f \u0648 \u0647\u0645 \u0627\u0632 \u0647\u062f\u0641\u200c\u062a\u0627\u0646 \u062f\u0648\u0631 \u0645\u06cc\u200c\u0634\u0648\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/athletic-diet-facts\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0647\u0645\u0647 \u0686\u06cc\u0632 \u062f\u0631\u0628\u0627\u0631\u0647 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0648\u0631\u0632\u0634\u06cc + \u0646\u0645\u0648\u0646\u0647 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0645\u0631\u062d\u0644\u0647 \u062f\u0648\u0645: \u0646\u0633\u0628\u062a \u062f\u0631\u0634\u062a\u200c\u0645\u063a\u0630\u06cc\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u062a\u0639\u06cc\u06cc\u0646 \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\">\u062f\u0631\u0634\u062a \u0645\u063a\u0630\u06cc \u06cc\u0639\u0646\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u060c \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0648 \u0686\u0631\u0628\u06cc \u062f\u0631 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0648 \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0628\u06cc\u0646 \u0627\u06cc\u0646 \u0633\u0647 \u0645\u0648\u0631\u062f \u0648 \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646\u062a\u0627\u0646 \u06cc\u06a9 \u0646\u0633\u0628\u062a \u0627\u0635\u0648\u0644\u06cc \u0631\u0627 \u0631\u0639\u0627\u06cc\u062a \u06a9\u0646\u06cc\u062f. \u062f\u0631\u0634\u062a\u200c\u0645\u063a\u0630\u06cc\u200c\u0647\u0627 \u062f\u0631 \u06cc\u06a9 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0627\u0633\u062a\u0627\u0646\u062f\u0627\u0631\u062f \u0645\u0639\u0645\u0648\u0644\u0627 \u0627\u06cc\u0646 \u0646\u0633\u0628\u062a \u0631\u0627 \u062f\u0627\u0631\u0646\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30 \u062a\u0627 35 \u062f\u0631\u0635\u062f \u06a9\u0627\u0644\u0631\u06cc \u06a9\u0644 \u0627\u0632 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646<\/li>\n\n\n\n<li>55 \u062a\u0627 60 \u062f\u0631\u0635\u062f \u06a9\u0627\u0644\u0631\u06cc \u0627\u0632 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627<\/li>\n\n\n\n<li>15 \u062a\u0627 20 \u062f\u0631\u0635\u062f \u06a9\u0627\u0644\u0631\u06cc \u0627\u0632 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0627\u06cc\u062f \u0627\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u067e\u06cc\u0686\u06cc\u062f\u0647 \u0628\u0647 \u0646\u0638\u0631 \u0628\u0631\u0633\u062f \u06cc\u0627 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0631\u0627\u0647\u0646\u0645\u0627\u06cc\u06cc \u0628\u06cc\u0634\u062a\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. \u0628\u0647\u062a\u0631\u06cc\u0646 \u06a9\u0627\u0631 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0631\u0627\u06cc \u062a\u0639\u06cc\u06cc\u0646 \u0646\u06cc\u0627\u0632\u0647\u0627\u06cc \u0628\u062f\u0646\u062a\u0627\u0646 \u0632\u06cc\u0631\u0646\u0638\u0631 \u06cc\u06a9 \u06a9\u0627\u0631\u0634\u0646\u0627\u0633 \u062a\u063a\u0630\u06cc\u0647 \u0628\u0627\u0634\u06cc\u062f \u0648 \u0627\u0632 \u0627\u0648 \u0628\u062e\u0648\u0627\u0647\u06cc\u062f \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u062f\u0642\u06cc\u0642\u06cc \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u0628\u0646\u0648\u06cc\u0633\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\">\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644<\/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\">\u0647\u0631 \u0633\u0647 \u062f\u0631\u0634\u062a \u0645\u063a\u0630\u06cc \u0628\u0631\u0627\u06cc \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u0646\u06cc \u0645\u0647\u0645 \u0648 \u0645\u0641\u06cc\u062f \u0647\u0633\u062a\u0646\u062f\u061b \u0627\u0645\u0627 \u062f\u0631 \u0627\u06cc\u0646 \u0642\u0633\u0645\u062a \u0641\u0642\u0637 \u062f\u0631\u0628\u0627\u0631\u0647 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0635\u062d\u0628\u062a \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645. \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0648 \u062d\u062c\u0645 \u06af\u0631\u0641\u062a\u0646 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0627\u0633\u062a \u0648 \u0634\u0645\u0627 \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc\u060c \u0628\u0647 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f \u062a\u0627 \u0639\u0636\u0644\u0627\u062a\u062a\u0627\u0646 \u062e\u0648\u062f \u0631\u0627 \u062a\u0631\u0645\u06cc\u0645 \u06a9\u0646\u0646\u062f \u0648 \u0628\u062a\u0648\u0627\u0646\u0646\u062f \u0631\u0634\u062f \u06a9\u0646\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0642\u062f\u0627\u0631 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc \u0628\u0631\u0627\u06cc \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u0646\u0686\u0631\u0627\u0644\u060c \u0631\u0648\u0632\u0627\u0646\u0647 \u062d\u062f\u0648\u062f \u06f1\u066b\u06f6 \u062a\u0627 \u06f2\u066b\u06f2 \u06af\u0631\u0645 \u0628\u0647\u200c\u0627\u0632\u0627\u06cc \u0647\u0631 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645 \u0648\u0632\u0646 \u0628\u062f\u0646 \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062c\u062f\u0648\u0644 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0628\u0631 \u0627\u0633\u0627\u0633 \u0648\u0632\u0646<\/strong><strong><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u0648\u0632\u0646 \u0628\u062f\u0646<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0631\u0648\u0632\u0627\u0646\u0647<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06f5\u06f0 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f8\u06f0 \u062a\u0627 \u06f1\u06f1\u06f0 \u06af\u0631\u0645<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06f5\u06f5 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f8\u06f8 \u062a\u0627 \u06f1\u06f2\u06f1 \u06af\u0631\u0645<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06f6\u06f0 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f9\u06f6 \u062a\u0627 \u06f1\u06f3\u06f2 \u06af\u0631\u0645<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06f6\u06f5 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f0\u06f4 \u062a\u0627 \u06f1\u06f4\u06f3 \u06af\u0631\u0645<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06f7\u06f0 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f1\u06f2 \u062a\u0627 \u06f1\u06f5\u06f4 \u06af\u0631\u0645<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06f7\u06f5 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f2\u06f0 \u062a\u0627 \u06f1\u06f6\u06f5 \u06af\u0631\u0645<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06f8\u06f0 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f2\u06f8 \u062a\u0627 \u06f1\u06f7\u06f6 \u06af\u0631\u0645<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06f8\u06f5 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f3\u06f6 \u062a\u0627 \u06f1\u06f8\u06f7 \u06af\u0631\u0645<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06f9\u06f0 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f4\u06f4 \u062a\u0627 \u06f1\u06f9\u06f8 \u06af\u0631\u0645<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06f9\u06f5 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f5\u06f2 \u062a\u0627 \u06f2\u06f0\u06f9 \u06af\u0631\u0645<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f0\u06f0 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f6\u06f0 \u062a\u0627 \u06f2\u06f2\u06f0 \u06af\u0631\u0645<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u0645\u062b\u0627\u0644\u060c \u0641\u0631\u0636 \u06a9\u0646\u06cc\u0645 \u0634\u0645\u0627 \u062d\u062f\u0648\u062f 70 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645 \u0648\u0632\u0646 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0642\u0635\u062f \u062f\u0627\u0631\u06cc\u062f \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0646\u0686\u0631\u0627\u0644\u060c \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0633\u0627\u0632\u06cc\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0634\u0631\u0627\u06cc\u0637 \u0631\u0648\u0632\u0627\u0646\u0647 \u0628\u0647 \u062d\u062f\u0648\u062f 110 \u062a\u0627 150 \u06af\u0631\u0645 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u062f\u0631\u06cc\u0627\u0641\u062a \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f. \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0627\u06cc\u0646 \u0645\u0642\u062f\u0627\u0631 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u062f\u0631 \u0637\u0648\u0644 \u0631\u0648\u0632 \u0648 \u0628\u06cc\u0646 \u0648\u0639\u062f\u0647\u200c\u0647\u0627\u06cc \u0627\u0635\u0644\u06cc \u0648 \u0645\u06cc\u0627\u0646\u200c\u0648\u0639\u062f\u0647\u200c\u0647\u0627 \u062a\u0642\u0633\u06cc\u0645 \u0634\u0648\u062f. \u0628\u0647\u062a\u0631\u06cc\u0646 \u0645\u0646\u0627\u0628\u0639 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u0647\u0645 \u0634\u0627\u0645\u0644 <a href=\"https:\/\/fitamin.ir\/mag\/foods\/calories\/%d8%aa%d8%ae%d9%85-%d9%85%d8%b1%d8%ba-%d8%a2%d8%a8-%d9%be%d8%b2\/\" target=\"_blank\" data-type=\"food\" data-id=\"73389\" rel=\"noreferrer noopener\">\u062a\u062e\u0645\u200c\u0645\u0631\u063a<\/a>\u060c \u0645\u0631\u063a\u060c \u0645\u0627\u0647\u06cc\u060c \u06af\u0648\u0634\u062a\u060c \u0644\u0628\u0646\u06cc\u0627\u062a\u060c \u0633\u0648\u06cc\u0627 \u0648 \u062d\u0628\u0648\u0628\u0627\u062a \u0647\u0633\u062a\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<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\/nutrition-plan-to-build-muscle-mass\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062f\u0648 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0648 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc<br \/>\n<\/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\">\u062d\u062c\u0645\u200c\u06af\u06cc\u0631\u06cc \u0646\u0686\u0631\u0627\u0644 \u0686\u06af\u0648\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\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\">\u062d\u062c\u0645 \u06af\u0631\u0641\u062a\u0646 \u0646\u0686\u0631\u0627\u0644 \u06a9\u0627\u0631\u06cc \u0628\u0633\u06cc\u0627\u0631 \u0644\u0630\u062a\u200c\u0628\u062e\u0634 \u0627\u0633\u062a \u06a9\u0647 \u0647\u0631\u0686\u0647 \u062c\u0644\u0648\u062a\u0631 \u0645\u06cc\u200c\u0631\u0648\u06cc\u062f \u0645\u0633\u06cc\u0631\u062a\u0627\u0646 \u062f\u0634\u0648\u0627\u0631\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f \u0627\u0645\u0627 \u0646\u062a\u06cc\u062c\u0647 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0627\u0631\u0632\u0634\u0645\u0646\u062f\u062a\u0631 \u0648 \u062c\u0630\u0627\u0628\u200c\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u0686\u0631\u0627\u0644 \u062d\u062c\u0645 \u06af\u0631\u0641\u062a\u0646 \u06cc\u0639\u0646\u06cc \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u0628\u062f\u0648\u0646 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062f\u0627\u0631\u0648 \u0648 \u0627\u0633\u062a\u0631\u0648\u0626\u06cc\u062f \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f. \u0628\u0631\u062e\u0644\u0627\u0641 \u062a\u0635\u0648\u0631 \u0631\u0627\u06cc\u062c\u060c \u062d\u062c\u0645\u200c \u06af\u0631\u0641\u062a\u0646 \u0628\u0647 \u0645\u0639\u0646\u0627\u06cc \u062e\u0648\u0631\u062f\u0646 \u0628\u06cc\u200c\u0631\u0648\u06cc\u0647 \u063a\u0630\u0627 \u06cc\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0631\u06cc\u0639 \u0648\u0632\u0646 \u0646\u06cc\u0633\u062a\u061b \u0632\u06cc\u0631\u0627 \u0634\u0645\u0627 \u0642\u0635\u062f \u0646\u062f\u0627\u0631\u06cc\u062f \u06a9\u0647 \u0641\u0642\u0637 \u0639\u062f\u062f \u0631\u0648\u06cc \u062a\u0631\u0627\u0632\u0648 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f\u060c \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0639\u0636\u0644\u0627\u062a \u0632\u06cc\u0628\u0627 \u0648 \u062a\u0631\u0627\u0634\u06cc\u062f\u0647 \u0628\u0631\u0627\u06cc \u062e\u0648\u062f \u0628\u062e\u0634 \u0632\u06cc\u0627\u062f\u06cc \u0627\u0632 \u0648\u0632\u0646 \u0627\u0636\u0627\u0641\u0647\u200c\u0634\u062f\u0647 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0686\u0631\u0628\u06cc \u0628\u0627\u0634\u062f\u060c \u0646\u0647 \u0639\u0636\u0644\u0647.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0628\u0631\u0627\u06cc \u062d\u062c\u0645\u200c\u06af\u06cc\u0631\u06cc \u0637\u0628\u06cc\u0639\u06cc \u0648 \u0627\u0635\u0648\u0644\u06cc\u060c \u0646\u06a9\u0627\u062a \u0632\u06cc\u0631 \u0631\u0627 \u0631\u0639\u0627\u06cc\u062a \u06a9\u0646\u06cc\u062f:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u062f\u0631 \u0648\u0636\u0639\u06cc\u062a \u0645\u0627\u0632\u0627\u062f \u06a9\u0627\u0644\u0631\u06cc \u06cc\u0627 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0627\u0634\u06cc\u062f:<\/strong> \u0645\u0627\u0632\u0627\u062f \u06a9\u0627\u0644\u0631\u06cc \u06cc\u0639\u0646\u06cc \u062d\u062f\u0648\u062f 300 \u06a9\u0627\u0644\u0631\u06cc \u0628\u06cc\u0634 \u0627\u0632 \u0646\u06cc\u0627\u0632\u062a\u0627\u0646\u060c \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u062f\u0631 \u0642\u062f\u0645 \u0627\u0648\u0644 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u0628\u062f\u0646 \u0627\u0646\u0631\u0698\u06cc \u06a9\u0627\u0641\u06cc \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u06a9\u0645 \u06a9\u0645 \u0648\u0632\u0646 \u0628\u06af\u06cc\u0631\u06cc\u062f.<\/li>\n\n\n\n<li><strong>\u0627\u0632 \u06a9\u0627\u0644\u0631\u06cc\u200c\u0647\u0627\u06cc \u0628\u0627\u0627\u0631\u0632\u0634 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f:<\/strong> \u0645\u0647\u0645 \u0627\u0633\u062a \u06a9\u0647 \u0627\u06cc\u0646 \u0645\u0627\u0632\u0627\u062f \u06a9\u0627\u0644\u0631\u06cc \u0634\u0627\u0645\u0644 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u067e\u06cc\u0686\u06cc\u062f\u0647\u060c \u0686\u0631\u0628\u06cc \u0633\u0627\u0644\u0645 \u0648 \u0627\u0644\u0628\u062a\u0647 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u0627\u0634\u062f. \u0642\u0631\u0627\u0631 \u0646\u06cc\u0633\u062a \u0627\u06cc\u0646 \u0645\u0627\u0632\u0627\u062f \u06a9\u0627\u0644\u0631\u06cc \u0628\u0627 \u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc \u0646\u0627\u0633\u0627\u0644\u0645 \u0645\u062b\u0644 \u0641\u0633\u062a \u0641\u0648\u062f \u06cc\u0627 \u06a9\u06cc\u06a9 \u0648 \u0628\u0633\u062a\u0646\u06cc \u062a\u0627\u0645\u06cc\u0646 \u0634\u0648\u062f.<\/li>\n\n\n\n<li><strong>\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u067e\u06cc\u0686\u06cc\u062f\u0647<\/strong> \u06cc\u0639\u0646\u06cc \u0646\u0627\u0646\u200c\u0647\u0627\u06cc \u0642\u0647\u0648\u0647\u200c\u0627\u06cc (\u0633\u0646\u06af\u06a9\u060c \u0628\u0631\u0628\u0631\u06cc\u060c \u0646\u0627\u0646 \u062c\u0648) \u0628\u0631\u0646\u062c\u060c \u0633\u06cc\u0628 \u0632\u0645\u06cc\u0646\u06cc\u060c \u062c\u0648 \u062f\u0648\u0633\u0631. \u062a\u0645\u0627\u0645 \u0627\u06cc\u0646 \u0645\u0648\u0627\u0631\u062f \u0628\u0631\u0627\u06cc \u062a\u0627\u0645\u06cc\u0646 \u0627\u0646\u0631\u0698\u06cc \u0644\u0627\u0632\u0645 \u0647\u0633\u062a\u0646\u062f. <strong>\u0686\u0631\u0628\u06cc \u0633\u0627\u0644\u0645 <\/strong>\u0647\u0645 \u06cc\u0639\u0646\u06cc \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646\u060c \u0645\u063a\u0632\u0647\u0627 \u0648 \u062f\u0627\u0646\u0647\u200c\u0647\u0627.<\/li>\n\n\n\n<li><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-black-color\"><strong>\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0635\u0648\u0644\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f:<\/strong> \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0631\u0627 \u0627\u0632 \u0645\u0631\u0628\u06cc \u0628\u0627\u062a\u062c\u0631\u0628\u0647 \u0648 \u0628\u0627\u062f\u0627\u0646\u0634\u06cc \u0628\u06af\u06cc\u0631\u06cc\u062f \u0628\u0627 \u0631\u0639\u0627\u06cc\u062a \u0627\u0635\u0644 \u0627\u0636\u0627\u0641\u0647\u200c\u0628\u0627\u0631 \u062a\u062f\u0631\u06cc\u062c\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. \u0627\u0644\u0628\u062a\u0647 \u0627\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u0628\u0647 \u0645\u0631\u0628\u06cc \u0634\u0645\u0627 \u0628\u0633\u062a\u06af\u06cc \u062f\u0627\u0631\u062f \u067e\u0633 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u0645\u0631\u0628\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0627 \u062f\u0642\u062a \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f.<\/mark><\/li>\n\n\n\n<li><strong>\u062e\u0648\u0627\u0628 \u0648 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0627\u0641\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. <\/strong>\u062d\u062f\u0648\u062f 7 \u062a\u0627 9 \u0633\u0627\u0639\u062a \u062e\u0648\u0627\u0628 \u0634\u0628\u0627\u0646\u0647 \u0648 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0645\u0646\u0627\u0633\u0628 \u0628\u06cc\u0646 \u062c\u0644\u0633\u0627\u062a \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0647 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0648 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\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\">\u062f\u0631 \u062d\u062c\u0645\u200c\u06af\u06cc\u0631\u06cc \u0646\u0686\u0631\u0627\u0644 \u0645\u0627\u0647\u0627\u0646\u0647 \u0686\u0642\u062f\u0631 \u0648\u0632\u0646 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u0645\u061f<\/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\">\u0648\u0642\u062a\u06cc \u062f\u0631\u0628\u0627\u0631\u0647 \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a \u0645\u0647\u0645 \u0631\u0648\u06cc \u0628\u062f\u0646 \u0635\u062d\u0628\u062a \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645\u060c \u0647\u0645\u06cc\u0634\u0647 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0622\u0647\u0633\u062a\u0647 \u067e\u06cc\u0634\u0631\u0641\u062a \u06a9\u0646\u06cc\u062f\u060c \u0641\u0631\u0642\u06cc \u0646\u062f\u0627\u0631\u062f \u0647\u062f\u0641\u062a\u0627\u0646 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u06cc\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0628\u0627\u0634\u062f\u060c \u0628\u0647\u0631\u062d\u0627\u0644 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u0622\u0631\u0627\u0645 \u0648 \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647 \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0631\u0627 \u06a9\u0646\u06cc\u062f. \u0627\u06af\u0631 \u0648\u0632\u0646 \u0634\u0645\u0627 \u062e\u06cc\u0644\u06cc \u0632\u06cc\u0627\u062f \u0627\u0641\u0632\u0627\u06cc\u0634 \u06cc\u0627\u0628\u062f \u06cc\u0639\u0646\u06cc \u0627\u062d\u062a\u0645\u0627\u0644\u0627 \u062f\u0631\u062d\u0627\u0644 \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0627\u0644\u0631\u06cc \u0632\u06cc\u0627\u062f \u0628\u0627 \u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc \u0646\u0627\u0633\u0627\u0644\u0645 \u0647\u0633\u062a\u06cc\u062f. \u0627\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u0646\u0647\u200c\u062a\u0646\u0647\u0627 \u0633\u0644\u0627\u0645\u062a\u06cc \u0634\u0645\u0627 \u0631\u0627 \u0628\u0647 \u062e\u0637\u0631 \u0645\u06cc\u200c\u0627\u0646\u062f\u0627\u0632\u062f \u0628\u0644\u06a9\u0647 \u062d\u062a\u06cc \u0627\u0646\u062f\u0627\u0645 \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0628\u0647 \u0634\u0645\u0627 \u0646\u0645\u06cc\u200c\u062f\u0647\u062f \u0648 \u0628\u062f\u0646\u06cc \u0686\u0631\u0628 \u0628\u0627 \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u062e\u0648\u0627\u0647\u06cc\u062f \u062f\u0627\u0634\u062a. \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u0645\u0627\u0647\u0627\u0646\u0647 \u062d\u062f\u0648\u062f 1 \u062a\u0627 2 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645 \u0648\u0632\u0646 \u0628\u06af\u06cc\u0631\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<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\/10\/natural-bodybuilding.jpg\" alt=\"\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0637\u0628\u06cc\u0639\u06cc\" class=\"wp-image-85633\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/10\/natural-bodybuilding.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/10\/natural-bodybuilding-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\">\u06a9\u0627\u062a \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0686\u06af\u0648\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\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\">\u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u067e\u0633 \u0627\u0632 \u062f\u0648\u0631\u0647 \u062d\u062c\u0645\u060c \u062f\u0648\u0631\u0647 \u06a9\u0627\u062a \u0631\u0627 \u062f\u0627\u0631\u06cc\u0645 \u06a9\u0647 \u0628\u0647 \u0645\u0639\u0646\u0627\u06cc \u06a9\u0627\u0647\u0634 \u062a\u0648\u062f\u0647 \u0686\u0631\u0628\u06cc \u0628\u062f\u0646 \u062f\u0631\u06a9\u0646\u0627\u0631 \u062d\u0641\u0638 \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0627\u0633\u062a. \u062f\u0631 \u0627\u06cc\u0646 \u062f\u0648\u0631\u0647 \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0627 \u062c\u062f\u06cc\u062a \u062f\u0646\u0628\u0627\u0644 \u06a9\u0646\u06cc\u062f \u0648 \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0647\u062f\u0641\u0645\u0646\u062f\u060c \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. \u0627\u06cc\u0646 \u0645\u0631\u062d\u0644\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u0627\u0633\u062a \u0686\u0631\u0627\u06a9\u0647 \u0627\u06cc\u0646\u062c\u0627 \u062c\u0627\u06cc\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u0633\u0631\u0627\u063a \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u0645\u0645\u0646\u0648\u0639\u0647 \u0645\u06cc\u200c\u0631\u0648\u0646\u062f \u0648 \u0627\u0632 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0641\u0627\u0635\u0644\u0647 \u0645\u06cc\u200c\u06af\u06cc\u0631\u0646\u062f. \u062f\u0631\u062d\u0627\u0644\u06cc \u06a9\u0647 \u06a9\u0627\u062a \u06a9\u0631\u062f\u0646 \u0628\u0647 \u0635\u0648\u0631\u062a \u0646\u0686\u0631\u0627\u0644 \u06a9\u0627\u0645\u0644\u0627 \u0627\u0645\u06a9\u0627\u0646\u200c\u067e\u0630\u06cc\u0631 \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"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\/fitness-cutting-guide\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062f\u0648\u0631\u0647 \u06a9\u0627\u062a \u0686\u06cc\u0633\u062a<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u062a\u063a\u0630\u06cc\u0647 \u062f\u0631 \u062f\u0648\u0631\u0627\u0646 \u06a9\u0627\u062a<\/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\">\u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u06a9\u0627\u0645\u0644\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0646\u0686\u0631\u0627\u0644 \u0647\u0641\u062a\u0647\u200c\u0627\u06cc \u062d\u062f\u0648\u062f 500 \u06af\u0631\u0645 \u062f\u0631 \u0647\u0641\u062a\u0647 \u06a9\u0645 \u06a9\u0646\u06cc\u062f. \u0627\u06af\u0631 \u0622\u0647\u0633\u062a\u0647 \u0648 \u062f\u0642\u06cc\u0642 \u06a9\u0627\u0631 \u06a9\u0646\u06cc\u062f\u060c \u0627\u06cc\u0646 \u0645\u0642\u062f\u0627\u0631 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0628\u0627\u0628\u062a \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f \u0648 \u0639\u0636\u0644\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u062d\u0641\u0638 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u06a9\u0627\u0644\u0631\u06cc \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u062d\u062f\u0648\u062f 300 \u062a\u0627 500 \u062a\u0627 \u06a9\u0645\u062a\u0631 \u0627\u0632 \u062d\u0627\u0644\u062a \u0639\u0627\u062f\u06cc \u0628\u0627\u0634\u062f\u061b \u0627\u06cc\u0646 \u0645\u0642\u062f\u0627\u0631 \u06a9\u0627\u0644\u0631\u06cc \u0647\u0645 \u0627\u0632 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648 \u0641\u06cc\u0628\u0631 \u0641\u0631\u0627\u0648\u0627\u0646 \u0648 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0648 \u0686\u0631\u0628\u06cc \u06a9\u0645\u062a\u0631 \u062a\u0627\u0645\u06cc\u0646 \u0634\u0648\u062f. \u0647\u0631\u06af\u0632 \u0646\u0628\u0627\u06cc\u062f \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u06cc\u0627 \u0686\u0631\u0628\u06cc \u0628\u0647 \u0635\u0641\u0631 \u0628\u0631\u0633\u062f \u06cc\u0627 \u062e\u06cc\u0644\u06cc \u06a9\u0645 \u0634\u0648\u062f \u0686\u0631\u0627\u06a9\u0647 \u0631\u0648\u06cc \u0639\u0645\u0644\u06a9\u0631\u062f \u0648 \u0633\u0644\u0627\u0645\u062a\u06cc \u0634\u0645\u0627 \u0628\u0633\u06cc\u0627\u0631 \u0627\u062b\u0631 \u0645\u0646\u0641\u06cc \u0645\u06cc\u200c\u06af\u0630\u0627\u0631\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>\u06cc\u06a9 \u0648\u0639\u062f\u0647 \u063a\u0630\u0627\u06cc\u06cc \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc \u0628\u0631\u0627\u06cc \u062f\u0648\u0631\u0647 \u06a9\u0627\u062a \u0628\u0647 \u0627\u06cc\u0646 \u0634\u06a9\u0644 \u0627\u0633\u062a: \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 + \u0641\u06cc\u0628\u0631 + \u0645\u0642\u062f\u0627\u0631 \u0645\u062a\u0639\u0627\u062f\u0644\u06cc \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0648 \u0686\u0631\u0628\u06cc\u061b \u0645\u062b\u0644: \u0645\u0631\u063a \u06cc\u0627 \u0645\u0627\u0647\u06cc \u06a9\u0628\u0627\u0628\u06cc \u062f\u0631 \u06a9\u0646\u0627\u0631 \u06cc\u06a9 \u06a9\u0641 \u062f\u0633\u062a \u0646\u0627\u0646 + \u0633\u0627\u0644\u0627\u062f \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u067e\u062e\u062a\u0647 \u0628\u0627 \u0686\u0646\u062f \u0639\u062f\u062f \u0632\u06cc\u062a\u0648\u0646.<\/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\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062f\u0631 \u062f\u0648\u0631\u0647 \u06a9\u0627\u062a<\/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\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u062f\u0631 \u0627\u06cc\u0646 \u062f\u0648\u0631\u0647 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a \u062a\u0627 \u0639\u0636\u0644\u0627\u062a \u062d\u0641\u0638 \u0634\u0648\u0646\u062f\u061b \u0627\u0645\u0627 \u0628\u0646\u0627 \u0628\u0647 \u0646\u0638\u0631 \u0645\u0631\u0628\u06cc \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0631\u0646\u0627\u0645\u0647 \u06cc\u0627 \u0633\u0646\u06af\u06cc\u0646\u06cc \u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u062a\u063a\u06cc\u06cc\u0631 \u06a9\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u062c\u0645 \u06a9\u0644 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0647\u0641\u062a\u06af\u06cc \u0631\u0627 \u062f\u0631 \u0633\u0637\u062d\u06cc \u0628\u0627\u0644\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u062a\u0627 \u0639\u0636\u0644\u0627\u062a \u0647\u0645\u0686\u0646\u0627\u0646 \u0628\u0631\u0627\u06cc \u0631\u0634\u062f \u062a\u062d\u0631\u06cc\u06a9 \u0634\u0648\u0646\u062f\u061b \u0627\u0645\u0627 \u0627\u06af\u0631 \u0645\u062a\u0648\u062c\u0647 \u0634\u062f\u06cc\u062f \u06a9\u0647 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc\u060c \u06a9\u06cc\u0641\u06cc\u062a \u062e\u0648\u0627\u0628\u060c \u0642\u062f\u0631\u062a \u0628\u062f\u0646\u06cc \u06cc\u0627 \u0627\u0646\u06af\u06cc\u0632\u0647\u200c\u062a\u0627\u0646 \u06a9\u0627\u0647\u0634 \u06cc\u0627\u0641\u062a\u0647 \u0627\u0633\u062a\u060c \u0627\u0632 \u0645\u0631\u0628\u06cc \u0628\u062e\u0648\u0627\u0647\u06cc\u062f \u062d\u062c\u0645 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u06a9\u0645 \u06a9\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0647\u0648\u0627\u0632\u06cc \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0647\u06cc\u062a \u0631\u0627 \u0628\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f \u0627\u0645\u0627 \u062f\u0631 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0632\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0646\u06a9\u0646\u06cc\u062f. \u0641\u0627\u06cc\u062f\u0647 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u060c \u06a9\u0627\u0644\u0631\u06cc \u0633\u0648\u0632\u06cc \u0648 \u06a9\u0627\u0647\u0634 \u0686\u0631\u0628\u06cc \u0628\u062f\u0646 \u0627\u0633\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\">\u0645\u0633\u0627\u0628\u0642\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0686\u06af\u0648\u0646\u0647 \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\">\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0622\u0646\u0642\u062f\u0631 \u062f\u0631 \u0633\u0631\u0627\u0633\u0631 \u062c\u0647\u0627\u0646 \u0645\u062d\u0628\u0648\u0628 \u0648 \u067e\u0631\u0637\u0631\u0641\u062f\u0627\u0631 \u0627\u0633\u062a \u06a9\u0647 \u0645\u0633\u0627\u0628\u0642\u0627\u062a \u0632\u06cc\u0627\u062f\u06cc \u0647\u0645 \u0628\u0627 \u0627\u06cc\u0646 \u0639\u0646\u0648\u0627\u0646 \u0628\u0631\u06af\u0632\u0627\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u0632 \u0645\u0633\u0627\u0628\u0642\u0627\u062a \u0622\u0645\u0627\u062a\u0648\u0631 \u0645\u062d\u0644\u06cc \u06af\u0631\u0641\u062a\u0647 \u062a\u0627 \u0645\u0633\u0627\u0628\u0642\u0627\u062a \u0642\u0647\u0631\u0645\u0627\u0646\u06cc \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u062c\u0647\u0627\u0646. \u0627\u06cc\u0646 \u0645\u0633\u0627\u0628\u0642\u0627\u062a\u060c \u0631\u0648\u06cc\u062f\u0627\u062f\u0647\u0627\u06cc\u06cc \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0628\u062f\u0648\u0646 \u0627\u0633\u062a\u0631\u0648\u0626\u06cc\u062f\u0647\u0627\u06cc \u0622\u0646\u0627\u0628\u0648\u0644\u06cc\u06a9\u060c \u062a\u0633\u062a\u0648\u0633\u062a\u0631\u0648\u0646\u060c \u0647\u0648\u0631\u0645\u0648\u0646 \u0631\u0634\u062f\u060c SARM\u0647\u0627\u060c \u067e\u067e\u062a\u06cc\u062f\u0647\u0627 \u0648 \u0633\u0627\u06cc\u0631 PED\u0647\u0627\u06cc \u0645\u0645\u0646\u0648\u0639\u0647 \u0628\u0627 \u0647\u0645 \u0631\u0642\u0627\u0628\u062a \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0631\u0637 \u0634\u0631\u06a9\u062a \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0633\u0627\u0628\u0642\u0647\u200c\u0647\u0627 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0627\u0632 \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u0645\u0645\u0646\u0648\u0639\u0647 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0646\u06a9\u0631\u062f\u0647 \u0628\u0627\u0634\u06cc\u062f \u0648 \u067e\u06cc\u0634 \u0627\u0632 \u0645\u0633\u0627\u0628\u0642\u0647 \u0622\u0632\u0645\u0627\u06cc\u0634\u200c\u0647\u0627\u06cc\u06cc \u06a9\u0647 \u0641\u062f\u0631\u0627\u0633\u06cc\u0648\u0646 \u062a\u0639\u06cc\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0631\u0627 \u0647\u0645 \u0628\u062f\u0647\u06cc\u062f.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u062f\u0631 \u0628\u062e\u0634 \u0645\u0631\u062f\u0627\u0646 \u0627\u06cc\u0646 \u0631\u0634\u062a\u0647\u200c\u0647\u0627 \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f:<\/strong> \u0628\u062f\u0646\u0633\u0627\u0632\u06cc\u060c \u0641\u06cc\u0632\u06cc\u06a9 \u06a9\u0644\u0627\u0633\u06cc\u06a9\u060c \u0641\u06cc\u0632\u06cc\u06a9 \u0645\u0631\u062f\u0627\u0646 \u0648 \u06af\u0627\u0647\u06cc \u0627\u0648\u0642\u0627\u062a \u0641\u06cc\u062a\u0646\u0633 \u0641\u06cc\u0632\u06cc\u06a9.<\/li>\n\n\n\n<li><strong>\u0628\u062e\u0634 \u0632\u0646\u0627\u0646: <\/strong>\u0628\u062f\u0646\u0633\u0627\u0632\u06cc\u060c \u0628\u06cc\u06a9\u06cc\u0646\u06cc\u060c \u0641\u06cc\u06af\u0648\u0631\u060c \u0641\u06cc\u062a\u0646\u0633 \u0648 \u0641\u06cc\u0632\u06cc\u06a9 \u0632\u0646\u0627\u0646.<\/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\/10\/natural-bodybuilding-8.jpg\" alt=\"\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644\" class=\"wp-image-85641\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/10\/natural-bodybuilding-8.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/10\/natural-bodybuilding-8-300x178.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<p class=\"wp-block-paragraph\">\u0642\u0648\u0627\u0646\u06cc\u0646 \u0647\u0631 \u0641\u062f\u0631\u0627\u0633\u06cc\u0648\u0646 \u0645\u062a\u0641\u0627\u0648\u062a \u0627\u0633\u062a\u060c \u0627\u0645\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0622\u0646\u0647\u0627 \u0634\u0645\u0627 \u0631\u0627 \u0645\u0644\u0632\u0645 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0645\u062f\u062a \u0645\u0634\u062e\u0635\u06cc (\u0627\u063a\u0644\u0628 \u0686\u0646\u062f\u06cc\u0646 \u0633\u0627\u0644) \u0639\u0627\u0631\u06cc \u0627\u0632 \u0645\u0648\u0627\u062f \u0645\u0645\u0646\u0648\u0639\u0647 \u0628\u0627\u0634\u06cc\u062f \u0648 \u0622\u0632\u0645\u0627\u06cc\u0634\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627 \u0645\u0648\u0641\u0642\u06cc\u062a \u067e\u0634\u062a \u0633\u0631 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f. \u0628\u0631\u0627\u06cc \u0645\u062b\u0627\u0644\u060c WNBF \u062d\u062f\u0627\u0642\u0644 \u0628\u0647 \u0645\u062f\u062a 10 \u0633\u0627\u0644 \u0639\u062f\u0645 \u0645\u0635\u0631\u0641 \u0645\u0648\u0627\u062f \u0645\u0645\u0646\u0648\u0639\u0647 \u0627\u0632 \u062c\u0645\u0644\u0647 \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u0622\u0646\u0627\u0628\u0648\u0644\u06cc\u06a9-\u0622\u0646\u062f\u0631\u0648\u0698\u0646\u06cc\u06a9\u060c \u067e\u067e\u062a\u06cc\u062f\u0647\u0627\u060c \u0647\u0648\u0631\u0645\u0648\u0646 \u0631\u0634\u062f \u0648 \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627\u06cc \u062a\u062c\u0648\u06cc\u0632\u06cc \u0630\u06a9\u0631 \u0634\u062f\u0647 \u0631\u0627 \u0627\u0644\u0632\u0627\u0645\u06cc \u0645\u06cc\u200c\u062f\u0627\u0646\u062f\u061b \u0628\u0631\u0646\u062f\u06af\u0627\u0646 \u06a9\u0644\u0627\u0633\u200c\u0647\u0627\u06cc \u0645\u0642\u062f\u0645\u0627\u062a\u06cc \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0622\u0632\u0645\u0627\u06cc\u0634 \u0627\u062f\u0631\u0627\u0631 \u0627\u062c\u0628\u0627\u0631\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0646\u06a9\u062a\u0647<\/strong>: \u0645\u0635\u0631\u0641 \u067e\u0648\u062f\u0631 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u060c \u06a9\u0631\u0627\u062a\u06cc\u0646 \u0648 \u0633\u0627\u06cc\u0631 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u063a\u06cc\u0631 \u0647\u0648\u0631\u0645\u0648\u0646\u06cc \u0645\u0639\u0645\u0648\u0644\u0627 \u0627\u06cc\u0631\u0627\u062f\u06cc \u0646\u062f\u0627\u0631\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644\u060c \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u062e\u0634\u200c\u0647\u0627\u06cc \u0628\u0633\u06cc\u0627\u0631 \u067e\u0631\u0637\u0631\u0641\u062f\u0627\u0631 \u0648 \u0632\u06cc\u0628\u0627\u06cc \u062f\u0646\u06cc\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0622\u0646 \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u062a\u0644\u0627\u0634 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0628\u0647 \u0635\u0648\u0631\u062a \u0637\u0628\u06cc\u0639\u06cc \u0648 \u0641\u0642\u0637 \u0628\u0627 \u0631\u0698\u06cc\u0645 \u0648 \u062a\u063a\u0630\u06cc\u0647 \u0627\u0635\u0648\u0644\u06cc \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0628\u0633\u0627\u0632\u0646\u062f. \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0637\u0628\u06cc\u0639\u06cc \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u0645\u0645\u0646\u0648\u0639\u0647 \u0645\u062b\u0644 \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u0647\u0648\u0631\u0645\u0648\u0646\u06cc \u06cc\u0627 \u062d\u062a\u06cc \u0627\u0646\u0631\u0698\u06cc\u200c\u0632\u0627 \u0648\u062c\u0648\u062f \u0646\u062f\u0627\u0631\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0627\u0632 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u06af\u0641\u062a\u06cc\u0645 \u06a9\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u06cc\u0627 \u0647\u0645\u0627\u0646 \u0637\u0628\u06cc\u0639\u06cc \u0686\u06cc\u0633\u062a \u0648 \u062a\u0641\u0627\u0648\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0648 \u063a\u06cc\u0631 \u0646\u0686\u0631\u0627\u0644 \u0631\u0627 \u062a\u0648\u0636\u06cc\u062d \u06a9\u0627\u0645\u0644 \u062f\u0627\u062f\u06cc\u0645. \u0627\u06af\u0631 \u0633\u0648\u0627\u0644\u06cc \u062f\u0627\u0631\u06cc\u062f \u062f\u0631 \u0642\u0633\u0645\u062a \u0646\u0638\u0631\u0647\u0627 \u0628\u0646\u0648\u06cc\u0633\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\">\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\" style=\"text-align:right\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1792315066383\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u0686\u06af\u0648\u0646\u0647 \u0628\u0641\u0647\u0645\u06cc\u0645 \u06cc\u06a9 \u0628\u062f\u0646\u0633\u0627\u0632 \u0646\u0686\u0631\u0627\u0644 \u0627\u0633\u062a\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u062a\u0634\u062e\u06cc\u0635 \u0642\u0637\u0639\u06cc \u0641\u0642\u0637 \u0628\u0627 \u062a\u0633\u062a\u200c\u0647\u0627\u06cc \u062f\u0648\u067e\u06cc\u0646\u06af (\u0627\u062f\u0631\u0627\u0631\u060c \u062e\u0648\u0646 \u0648 \u06af\u0627\u0647\u06cc \u067e\u0644\u06cc\u200c\u06af\u0631\u0627\u0641) \u0648 \u0633\u0627\u0628\u0642\u0647 \u062f\u0627\u0631\u0648\u06cc\u06cc \u0642\u0627\u0628\u0644 \u062a\u0634\u062e\u06cc\u0635 \u0627\u0633\u062a\u061b \u0638\u0627\u0647\u0631 \u0628\u0647\u200c\u062a\u0646\u0647\u0627\u06cc\u06cc \u062f\u0644\u06cc\u0644 \u0642\u0637\u0639\u06cc \u0646\u06cc\u0633\u062a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1792315538746\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0686\u06cc\u0633\u062a\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u06cc\u0639\u0646\u06cc \u0633\u0627\u062e\u062a\u0646 \u0639\u0636\u0644\u0647 \u0648 \u06a9\u0627\u0647\u0634 \u0686\u0631\u0628\u06cc \u0641\u0642\u0637 \u0628\u0627 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0642\u0627\u0648\u0645\u062a\u06cc\u060c \u062a\u063a\u0630\u06cc\u0647\u060c \u062e\u0648\u0627\u0628 \u0648 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u0645\u062c\u0627\u0632.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1792315568737\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u0628\u062f\u0646\u0633\u0627\u0632 \u0646\u0686\u0631\u0627\u0644 \u06cc\u0639\u0646\u06cc \u0686\u0647\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u06a9\u0633\u06cc \u06a9\u0647 \u0628\u062f\u0648\u0646 \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u0645\u0645\u0646\u0648\u0639\u0647 \u0648 \u0641\u0642\u0637 \u0628\u0627 \u062a\u0645\u0631\u06cc\u0646 \u0648 \u062a\u063a\u0630\u06cc\u0647 \u0628\u0647 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u062f \u0698\u0646\u062a\u06cc\u06a9\u06cc \u062e\u0648\u062f \u0645\u06cc\u200c\u0631\u0633\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1792315596345\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u0622\u06cc\u0627 \u0645\u0635\u0631\u0641 \u06a9\u0631\u0627\u062a\u06cc\u0646 \u0646\u0686\u0631\u0627\u0644 \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0644\u0647\u061b \u06a9\u0631\u0627\u062a\u06cc\u0646 \u0645\u0648\u0646\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u06cc\u06a9 \u0645\u06a9\u0645\u0644 \u0642\u0627\u0646\u0648\u0646\u06cc \u0648 \u063a\u06cc\u0631\u0647\u0648\u0631\u0645\u0648\u0646\u06cc \u0627\u0633\u062a \u0648 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0645\u062c\u0627\u0632 \u0634\u0645\u0631\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1792315609713\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u0622\u06cc\u0627 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648\u06cc \u0646\u0686\u0631\u0627\u0644 \u0627\u0633\u062a\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0644\u0647\u061b \u0648\u06cc \u0641\u0642\u0637 \u06cc\u06a9 \u0645\u0646\u0628\u0639 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u063a\u0630\u0627\u06cc\u06cc \u0627\u0633\u062a \u0648 \u0645\u0635\u0631\u0641 \u0622\u0646 \u0628\u0627\u0639\u062b \u063a\u06cc\u0631\u0646\u0686\u0631\u0627\u0644 \u0634\u062f\u0646 \u0646\u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1792315645833\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0686\u0642\u062f\u0631 \u0637\u0648\u0644 \u0645\u06cc\u200c\u06a9\u0634\u062f\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u062f\u0631 \u0686\u0646\u062f \u0645\u0627\u0647 \u0627\u0648\u0644 \u067e\u06cc\u0634\u0631\u0641\u062a \u0639\u0627\u0644\u06cc \u0631\u0627 \u0645\u0634\u0627\u0647\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0627\u0645\u0627 \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0628\u062f\u0646 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u062f\u0631 \u062d\u062f \u0645\u0633\u0627\u0628\u0642\u0627\u062a \u0686\u0646\u062f\u06cc\u0646 \u0633\u0627\u0644 \u0637\u0648\u0644 \u0645\u06cc\u200c\u06a9\u0634\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1792315709369\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u0686\u0646\u062f \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u0645\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u062d\u062f\u0627\u0642\u0644 \u062f\u0648 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u0647\u0641\u062a\u0647 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a\u061b \u0647\u0631 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0645\u0631\u0628\u06cc \u0628\u0647 \u0634\u0645\u0627 \u062f\u0627\u062f\u0647 \u0631\u0627 \u062f\u0646\u0628\u0627\u0644 \u06a9\u0646\u06cc\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1792315741113\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 \u0628\u0631\u0627\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0686\u06af\u0648\u0646\u0647 \u0627\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0631\u0627\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0647\u0645 \u06cc\u0639\u0646\u06cc \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0648 \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0628\u062f\u0648\u0646 \u062f\u0627\u0631\u0648 \u0648 \u0647\u0648\u0631\u0645\u0648\u0646 \u06a9\u0647 \u0627\u062a\u0641\u0627\u0642\u0627 \u0628\u0627\u0646\u0648\u0627\u0646 \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a \u0631\u0627 \u0628\u06cc\u0634\u062a\u0631 \u062f\u0648\u0633\u062a \u062f\u0627\u0631\u0646\u062f! <\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646\u0627\u0628\u0639: <a href=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a62274122\/natural-bodybuilding\/\" target=\"_blank\" rel=\"noreferrer noopener\">menshealth<\/a>\u060c <a href=\"https:\/\/steelsupplements.com\/blogs\/steel-blog\/what-is-natural-bodybuilding-beginners-guide?srsltid=AU7gw4VdyOf6sp0OZbVu2ka0xXMYQyF3AYm1z6gLgtMFWljTcWnLkZAv\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">steelsupplements<\/a> <\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0686\u0631\u0627\u0644 (natural bodybuilding) \u06cc\u0627 \u0647\u0645\u0627\u0646 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0637\u0628\u06cc\u0639\u06cc\u060c \u06cc\u0639\u0646\u06cc \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0628\u062f\u0648\u0646 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u0645\u0645\u0646\u0648\u0639\u0647. \u0645\u0646\u0638\u0648\u0631 \u0627\u0632 \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u0645\u0645\u0646\u0648\u0639\u0647 \u0627\u06cc\u0646\u062c\u0627 \u0627\u0633\u062a\u0631\u0648\u0626\u06cc\u062f\u0647\u0627\u06cc \u0622\u0646\u0627\u0628\u0648\u0644\u06cc\u06a9\u060c \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u0647\u0648\u0631\u0645\u0648\u0646\u06cc \u0648 \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634\u200c\u062f\u0647\u0646\u062f\u0647 \u0639\u0645\u0644\u06a9\u0631\u062f \u0627\u0633\u062a. \u0646\u0686\u0631\u0627\u0644 \u0628\u0648\u062f\u0646 \u0628\u0647 \u0645\u0639\u0646\u06cc \u0639\u062f\u0645 \u0645\u0635\u0631\u0641 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc\u06cc \u0645\u062b\u0644 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648\u06cc \u06cc\u0627 [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":85701,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"class_list":["post-85623","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\/85623","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=85623"}],"version-history":[{"count":8,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/85623\/revisions"}],"predecessor-version":[{"id":85707,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/85623\/revisions\/85707"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/85701"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=85623"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=85623"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=85623"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}