{"id":37790,"date":"2025-12-04T18:05:04","date_gmt":"2025-12-04T14:35:04","guid":{"rendered":"https:\/\/fitclub.ir\/blog\/?p=37790"},"modified":"2025-12-04T18:12:31","modified_gmt":"2025-12-04T14:42:31","slug":"%da%86%d8%a7%d9%82-%d8%b4%d8%af%d9%86-%d8%b5%d9%88%d8%b1%d8%aa-%d9%88-%d8%b2%db%8c%d8%b1-%da%86%d8%b4%d9%85","status":"publish","type":"post","link":"https:\/\/fitclub.ir\/blog\/%da%86%d8%a7%d9%82-%d8%b4%d8%af%d9%86-%d8%b5%d9%88%d8%b1%d8%aa-%d9%88-%d8%b2%db%8c%d8%b1-%da%86%d8%b4%d9%85\/","title":{"rendered":"\u0686\u0627\u0642 \u0634\u062f\u0646 \u0635\u0648\u0631\u062a \u0648 \u0632\u06cc\u0631 \u0686\u0634\u0645 | \u0686\u06af\u0648\u0646\u0647 \u0635\u0648\u0631\u062a \u062e\u0648\u062f \u0631\u0627 \u062a\u064f\u067e\u0644 \u06a9\u0646\u06cc\u0645\u061f"},"content":{"rendered":"<div class=\"my-6\"><nav class=\"toc-box mb-5 bg-white py-4 px-6 rounded-2xl\"><h4 class=\"font-bold text-black text-xl mb-3\">\u0641\u0647\u0631\u0633\u062a \u0645\u0637\u0627\u0644\u0628<\/h4><ul class=\"space-y-2.5 list-inside list-disc\"><li class=\"toc-level-2\"><a href=\"#toc-%d8%a8%d8%b1%d8%a7%db%8c-%da%86%d8%a7%d9%82-%da%a9%d8%b1%d8%af%d9%86-%d8%b5%d9%88%d8%b1%d8%aa-%da%86%d9%87-%d8%a8%d8%ae%d9%88%d8%b1%db%8c%d9%85%d8%9f-0\" class=\"transition-all hover:text-primary hover:underline\">\u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u06a9\u0631\u062f\u0646 \u0635\u0648\u0631\u062a \u0686\u0647 \u0628\u062e\u0648\u0631\u06cc\u0645\u061f<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%d8%b1%da%98%db%8c%d9%85-%d9%be%db%8c%d8%b4%d9%86%d9%87%d8%a7%d8%af%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%da%86%d8%a7%d9%82-%d8%b4%d8%af%d9%86-%d8%b5%d9%88%d8%b1%d8%aa-%d9%88-%d8%b2%db%8c%d8%b1-%da%86%d8%b4-1\" class=\"transition-all hover:text-primary hover:underline\">\u0631\u0698\u06cc\u0645 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u0635\u0648\u0631\u062a \u0648 \u0632\u06cc\u0631 \u0686\u0634\u0645<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%d9%85%d8%b9%d8%ac%d8%b2%d9%87-%da%86%d8%a7%d9%82%db%8c-%d8%b5%d9%88%d8%b1%d8%aa-%d8%a8%d8%a7-%d8%a7%db%8c%d9%86-%d9%85%d8%a7%d8%b3%da%a9%d9%87%d8%a7%db%8c-%d8%ae%d8%a7%d9%86%da%af%db%8c-2\" class=\"transition-all hover:text-primary hover:underline\">\u0645\u0639\u062c\u0632\u0647 \u0686\u0627\u0642\u06cc \u0635\u0648\u0631\u062a\u00a0\u0628\u0627 \u0627\u06cc\u0646 \u0645\u0627\u0633\u06a9\u200c\u0647\u0627\u06cc \u062e\u0627\u0646\u06af\u06cc!<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%da%86%d8%a7%d9%82-%d8%b4%d8%af%d9%86-%d8%b5%d9%88%d8%b1%d8%aa-%d8%af%d8%b1-%d8%a8%d8%af%d9%86%d8%b3%d8%a7%d8%b2%db%8c-%d9%85%d9%85%da%a9%d9%86-%d8%a7%d8%b3%d8%aa%d8%9f-3\" class=\"transition-all hover:text-primary hover:underline\">\u0686\u0627\u0642 \u0634\u062f\u0646 \u0635\u0648\u0631\u062a \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a\u061f<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%d8%b9%d9%84%d8%aa-%d9%84%d8%a7%d8%ba%d8%b1%db%8c-%d8%b5%d9%88%d8%b1%d8%aa-%d9%88-%da%af%d9%88%d8%af%db%8c-%d8%b2%db%8c%d8%b1-%da%86%d8%b4%d9%85-%da%86%db%8c%d8%b3%d8%aa%d8%9f-4\" class=\"transition-all hover:text-primary hover:underline\">\u0639\u0644\u062a \u0644\u0627\u063a\u0631\u06cc \u0635\u0648\u0631\u062a \u0648 \u06af\u0648\u062f\u06cc \u0632\u06cc\u0631 \u0686\u0634\u0645 \u0686\u06cc\u0633\u062a\u061f<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%da%a9%d9%84%db%8c%d8%af-%d8%af%d8%b3%d8%aa%db%8c%d8%a7%d8%a8%db%8c-%d8%a8%d9%87-%da%86%d8%a7%d9%82-%d8%b4%d8%af%d9%86-%d8%b5%d9%88%d8%b1%d8%aa-%d9%88-%d8%b2%db%8c%d8%b1-%da%86%d8%b4%d9%85-5\" class=\"transition-all hover:text-primary hover:underline\">\u06a9\u0644\u06cc\u062f \u062f\u0633\u062a\u06cc\u0627\u0628\u06cc \u0628\u0647 \u0686\u0627\u0642 \u0634\u062f\u0646\u00a0\u0635\u0648\u0631\u062a \u0648 \u0632\u06cc\u0631 \u0686\u0634\u0645<\/a><\/li><\/ul><\/nav><\/div><div class=\"content-area\">\n<p><span style=\"font-weight: 400;\">\u0686\u0627\u0642 \u0634\u062f\u0646 \u0635\u0648\u0631\u062a \u0648 \u0632\u06cc\u0631 \u0686\u0634\u0645 \u06cc\u06a9\u06cc \u0627\u0632 \u062f\u063a\u062f\u063a\u0647\u200c\u0647\u0627\u06cc \u0631\u0627\u06cc\u062c \u062f\u0631 \u0628\u06cc\u0646 \u0627\u0641\u0631\u0627\u062f\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0627 \u0648\u062c\u0648\u062f \u0648\u0632\u0646 \u0645\u0646\u0627\u0633\u0628 \u06cc\u0627 \u062d\u062a\u06cc \u0627\u0636\u0627\u0641\u0647\u200c \u0648\u0632\u0646\u060c \u0686\u0647\u0631\u0647\u200c\u0627\u06cc \u0644\u0627\u063a\u0631 \u0648 \u062e\u0633\u062a\u0647 \u062f\u0627\u0631\u0646\u062f. \u0644\u0627\u063a\u0631\u06cc \u0635\u0648\u0631\u062a \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u0686\u0647\u0631\u0647 \u0628\u06cc\u200c\u062d\u0627\u0644\u060c \u0633\u0627\u0644\u200c\u062e\u0648\u0631\u062f\u0647 \u0648 \u06af\u0627\u0647\u06cc \u062d\u062a\u06cc \u0628\u06cc\u0645\u0627\u0631 \u0628\u0647 \u0646\u0638\u0631 \u0628\u0631\u0633\u062f.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062e\u06cc\u0644\u06cc\u200c\u0647\u0627 \u062a\u0635\u0648\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u062a\u0646\u0647\u0627 \u0631\u0627\u0647 \u0686\u0627\u0642\u06cc \u0635\u0648\u0631\u062a\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u06a9\u0644\u06cc \u0628\u062f\u0646 \u0627\u0633\u062a\u060c \u0627\u0645\u0627 \u062f\u0631 \u0648\u0627\u0642\u0639 \u0631\u0648\u0634\u200c\u0647\u0627\u06cc\u06cc \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0628\u062f\u0648\u0646 \u0686\u0627\u0642 \u0634\u062f\u0646 \u0633\u0627\u06cc\u0631 \u0646\u0642\u0627\u0637 \u0628\u062f\u0646\u060c \u0628\u0647\u200c \u0635\u0648\u0631\u062a \u0637\u0628\u06cc\u0639\u06cc \u0648 \u0633\u0627\u0644\u0645\u060c \u06af\u0648\u0646\u0647\u200c\u0647\u0627 \u0648 \u0646\u0627\u062d\u06cc\u0647 \u0632\u06cc\u0631 \u0686\u0634\u0645 \u0631\u0627 \u067e\u0631\u062a\u0631 \u06a9\u0631\u062f.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0627\u0632 \u0645\u062c\u0644\u0647<\/span><a href=\"https:\/\/fitclub.ir\/\"> <span style=\"font-weight: 400;\">\u0641\u06cc\u062a \u06a9\u0644\u0627\u0628<\/span><\/a><span style=\"font-weight: 400;\">\u060c \u0645\u0624\u062b\u0631\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u0635\u0648\u0631\u062a \u0648 \u0632\u06cc\u0631 \u0686\u0634\u0645\u061b \u0627\u0632 \u062a\u063a\u0630\u06cc\u0647 \u06af\u0631\u0641\u062a\u0647 \u062a\u0627 \u0645\u0627\u0633\u06a9\u200c\u0647\u0627\u06cc \u062e\u0627\u0646\u06af\u06cc \u0645\u06cc\u200c\u067e\u0631\u062f\u0627\u0632\u06cc\u0645 \u062a\u0627 \u0686\u0647\u0631\u0647\u200c\u0627\u06cc \u062c\u0648\u0627\u0646\u200c\u062a\u0631\u060c \u0634\u0627\u062f\u0627\u0628\u200c\u062a\u0631 \u0648 \u067e\u0631\u0627\u0646\u0631\u0698\u06cc\u200c\u062a\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/span><\/p>\n<h2 id=\"toc-%d8%a8%d8%b1%d8%a7%db%8c-%da%86%d8%a7%d9%82-%da%a9%d8%b1%d8%af%d9%86-%d8%b5%d9%88%d8%b1%d8%aa-%da%86%d9%87-%d8%a8%d8%ae%d9%88%d8%b1%db%8c%d9%85%d8%9f-0\"  data-toc=\"true\"><b>\u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u06a9\u0631\u062f\u0646 \u0635\u0648\u0631\u062a \u0686\u0647 \u0628\u062e\u0648\u0631\u06cc\u0645\u061f<\/b><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-94013 size-full\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/1-15.webp\" alt=\"\u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u06a9\u0631\u062f\u0646 \u0635\u0648\u0631\u062a \u0686\u0647 \u0628\u062e\u0648\u0631\u06cc\u0645\u061f | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/1-15.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/1-15-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/1-15-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/1-15-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0633\u0627\u0644\u0645<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u0627\u06a9\u06cc\u0641\u06cc\u062a<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627\u06cc \u067e\u06cc\u0686\u06cc\u062f\u0647<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0644\u0628\u0646\u06cc\u0627\u062a \u067e\u0631\u0686\u0631\u0628 \u0637\u0628\u06cc\u0639\u06cc<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0639\u0633\u0644 \u0637\u0628\u06cc\u0639\u06cc<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0645\u06cc\u0648\u0647\u200c\u0647\u0627\u06cc \u0633\u0631\u0634\u0627\u0631 \u0627\u0632 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 C<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645\u200c \u0632\u0645\u06cc\u0646\u06cc \u0648 \u06a9\u0631\u0647 \u0645\u063a\u0632\u0647\u0627<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0631\u0646\u06af\u06cc<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0645\u0635\u0631\u0641 \u0622\u0628 \u06a9\u0627\u0641\u06cc<\/span><\/li>\n<\/ul>\n<h3><b>\u06f1. <\/b><b>\u0686\u0627\u0642 \u0634\u062f\u0646 \u0635\u0648\u0631\u062a \u0648 \u0632\u06cc\u0631 \u0686\u0634\u0645 \u0628\u0627 <\/b><b>\u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0633\u0627\u0644\u0645<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0645\u062b\u0644:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0622\u0648\u0648\u06a9\u0627\u062f\u0648<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0645\u063a\u0632\u0647\u0627<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062f\u0627\u0646\u0647 \u0686\u06cc\u0627<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0627\u06cc\u0646 \u0645\u0648\u0627\u062f \u0633\u0631\u0634\u0627\u0631 \u0627\u0632 \u0627\u0633\u06cc\u062f\u0647\u0627\u06cc \u0686\u0631\u0628 \u0627\u0645\u06af\u0627 \u06f3 \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0633\u0644\u0648\u0644\u200c\u0647\u0627\u06cc \u067e\u0648\u0633\u062a \u0648 \u062d\u0641\u0638 \u0631\u0637\u0648\u0628\u062a \u0635\u0648\u0631\u062a \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u0645\u0635\u0631\u0641 \u0631\u0648\u0632\u0627\u0646\u0647 \u0645\u0642\u062f\u0627\u0631 \u06a9\u0645\u06cc \u0645\u063a\u0632 \u0628\u0627\u062f\u0627\u0645 \u06cc\u0627 \u06af\u0631\u062f\u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0645\u0631\u0648\u0631 \u0628\u0627\u0639\u062b \u067e\u0631\u062a\u0631 \u0634\u062f\u0646 \u06af\u0648\u0646\u0647\u200c\u0647\u0627 \u0648 \u0646\u0631\u0645\u200c\u062a\u0631 \u0634\u062f\u0646 \u067e\u0648\u0633\u062a \u0634\u0648\u062f.<\/span><\/p>\n<h3><b>\u06f2. \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u0627\u06a9\u06cc\u0641\u06cc\u062a \u0628\u0631\u0627\u06cc <\/b><b>\u0686\u0627\u0642 \u0634\u062f\u0646 \u0635\u0648\u0631\u062a \u0648 \u0632\u06cc\u0631 \u0686\u0634\u0645<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-94014\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/2-58.webp\" alt=\"\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u0627\u06a9\u06cc\u0641\u06cc\u062a \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u0635\u0648\u0631\u062a \u0648 \u0632\u06cc\u0631 \u0686\u0634\u0645 | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/2-58.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/2-58-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/2-58-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/2-58-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0645\u062b\u0644:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u062a\u062e\u0645\u200c \u0645\u0631\u063a<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0645\u0631\u063a<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0645\u0627\u0647\u06cc<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062d\u0628\u0648\u0628\u0627\u062a<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u0627\u0639\u062b \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0635\u0648\u0631\u062a \u0648 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0627\u0641\u062a\u0627\u062f\u06af\u06cc \u067e\u0648\u0633\u062a \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06af\u0631 \u0631\u0698\u06cc\u0645 \u0634\u0645\u0627 \u06a9\u0645\u200c\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u0627\u0634\u062f\u060c \u0628\u062f\u0646 \u0627\u0632 \u0630\u062e\u0627\u06cc\u0631 \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0631\u0627\u06cc \u0627\u0646\u0631\u0698\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f \u06a9\u0647 \u06cc\u06a9\u06cc \u0627\u0632 \u062f\u0644\u0627\u06cc\u0644<\/span><a href=\"https:\/\/fitclub.ir\/blog\/%D9%84%D8%A7%D8%BA%D8%B1%DB%8C-%D8%B5%D9%88%D8%B1%D8%AA\/\"> <span style=\"font-weight: 400;\">\u0644\u0627\u063a\u0631\u06cc \u0635\u0648\u0631\u062a<\/span><\/a><span style=\"font-weight: 400;\"> \u0627\u0633\u062a.<\/span><\/p>\n<h3><b>\u06f3. \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627\u06cc \u067e\u06cc\u0686\u06cc\u062f\u0647<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0645\u062b\u0644:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0628\u0631\u0646\u062c \u0642\u0647\u0648\u0647\u200c\u0627\u06cc<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0633\u06cc\u0628\u200c\u0632\u0645\u06cc\u0646\u06cc<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062c\u0648 \u062f\u0648\u0633\u0631<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0627\u06cc\u0646 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627 \u0645\u0646\u0628\u0639 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\u0635\u0648\u0631\u062a \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0644\u0628\u0646\u06cc\u0627\u062a \u0637\u0628\u06cc\u0639\u06cc \u0631\u0627 \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u0645\u062d\u0635\u0648\u0644\u0627\u062a \u0635\u0646\u0639\u062a\u06cc \u06a9\u0645\u200c\u0686\u0631\u0628 \u06a9\u0646\u06cc\u062f.<\/span><\/p>\n\n<h3><b>\u06f5. \u0639\u0633\u0644 \u0637\u0628\u06cc\u0639\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u0635\u0648\u0631\u062a \u0648 \u0632\u06cc\u0631 \u0686\u0634\u0645<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-94015\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/3-52.webp\" alt=\"\u0639\u0633\u0644 \u0637\u0628\u06cc\u0639\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u0635\u0648\u0631\u062a \u0648 \u0632\u06cc\u0631 \u0686\u0634\u0645 | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/3-52.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/3-52-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/3-52-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/3-52-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0639\u0633\u0644 \u0633\u0631\u0634\u0627\u0631 \u0627\u0632 \u0622\u0646\u062a\u06cc\u200c\u0627\u06a9\u0633\u06cc\u062f\u0627\u0646 \u0627\u0633\u062a \u0648 \u0628\u0647 \u062a\u063a\u0630\u06cc\u0647 \u0633\u0644\u0648\u0644\u200c\u0647\u0627\u06cc \u067e\u0648\u0633\u062a\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u062a\u0631\u06a9\u06cc\u0628 \u06cc\u06a9 \u0642\u0627\u0634\u0642 \u0639\u0633\u0644 \u0628\u0627 \u0634\u06cc\u0631 \u06cc\u0627 \u0622\u0628 \u0648\u0644\u0631\u0645 \u062f\u0631 \u0635\u0628\u062d \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0645\u0631\u0648\u0631 \u0635\u0648\u0631\u062a \u0631\u0627 \u0686\u0627\u0642\u200c\u062a\u0631 \u0648 \u0634\u0627\u062f\u0627\u0628\u200c\u062a\u0631 \u06a9\u0646\u062f.<\/span><\/p>\n<h3><b>\u06f6. \u0645\u06cc\u0648\u0647\u200c\u0647\u0627\u06cc \u0633\u0631\u0634\u0627\u0631 \u0627\u0632 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 <\/b><b>C<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0645\u062b\u0644:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u067e\u0631\u062a\u0642\u0627\u0644<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062a\u0648\u062a\u200c\u0641\u0631\u0646\u06af\u06cc<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0646\u0628\u0647<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u06a9\u06cc\u0648\u06cc<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 C \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0648\u0644\u06cc\u062f \u06a9\u0644\u0627\u0698\u0646 \u062f\u0631 \u067e\u0648\u0633\u062a \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u06af\u0631\u062f\u0634 \u062e\u0648\u0646 \u062f\u0631 \u0646\u0627\u062d\u06cc\u0647\u200c \u0635\u0648\u0631\u062a \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u067e\u0648\u0633\u062a \u067e\u064f\u0631\u062a\u0631 \u0648 \u0631\u0648\u0634\u0646\u200c\u062a\u0631\u060c \u0646\u062a\u06cc\u062c\u0647 \u0645\u0635\u0631\u0641 \u0645\u0646\u0638\u0645 \u0627\u06cc\u0646 \u0645\u06cc\u0648\u0647\u200c\u0647\u0627\u0633\u062a.<\/span><\/p>\n<h3><b>\u06f7. \u0686\u0627\u0642 \u0634\u062f\u0646 \u0635\u0648\u0631\u062a \u0648 \u0632\u06cc\u0631 \u0686\u0634\u0645 \u0628\u0627 \u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645\u200c \u0632\u0645\u06cc\u0646\u06cc \u0648 \u06a9\u0631\u0647 \u0645\u063a\u0632\u0647\u0627<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645 \u0632\u0645\u06cc\u0646\u06cc \u0648 \u0645\u063a\u0632\u0647\u0627 \u0645\u0646\u0628\u0639 \u0639\u0627\u0644\u06cc \u0627\u0632 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u062e\u0648\u0628 \u0648 \u06a9\u0627\u0644\u0631\u06cc \u0637\u0628\u06cc\u0639\u06cc \u0647\u0633\u062a\u0646\u062f. \u06cc\u06a9 \u0642\u0627\u0634\u0642 \u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645\u200c\u0632\u0645\u06cc\u0646\u06cc \u062f\u0631 \u0648\u0639\u062f\u0647 \u0635\u0628\u062d\u0627\u0646\u0647 \u06cc\u0627 \u0645\u06cc\u0627\u0646\u200c\u0648\u0639\u062f\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0635\u0648\u0631\u062a \u06a9\u0645\u06a9 \u06a9\u0646\u062f.<\/span><\/p>\n<h3><b>\u06f8. \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0631\u0646\u06af\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u0635\u0648\u0631\u062a \u0648 \u0632\u06cc\u0631 \u0686\u0634\u0645<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0645\u062b\u0644:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0647\u0648\u06cc\u062c<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0633\u0641\u0646\u0627\u062c<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0686\u063a\u0646\u062f\u0631<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 A \u0648 \u0622\u0646\u062a\u06cc\u200c\u0627\u06a9\u0633\u06cc\u062f\u0627\u0646 \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0628\u0647 \u0628\u0627\u0632\u0633\u0627\u0632\u06cc \u0633\u0644\u0648\u0644\u200c\u0647\u0627\u06cc \u067e\u0648\u0633\u062a \u0648 \u062f\u0631\u062e\u0634\u0646\u062f\u06af\u06cc \u0637\u0628\u06cc\u0639\u06cc \u0635\u0648\u0631\u062a \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/span><\/p>\n<h3><b>\u06f9. \u0645\u0635\u0631\u0641 \u0622\u0628 \u06a9\u0627\u0641\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642\u06cc \u0635\u0648\u0631\u062a<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0622\u0628 \u06a9\u0627\u0641\u06cc \u0628\u0646\u0648\u0634\u06cc\u062f. \u06a9\u0645\u200c\u0622\u0628\u06cc \u06cc\u06a9\u06cc \u0627\u0632 \u062f\u0644\u0627\u06cc\u0644 \u0627\u0635\u0644\u06cc \u06af\u0648\u062f\u06cc \u0632\u06cc\u0631 \u0686\u0634\u0645 \u0648 \u0627\u0641\u062a\u0627\u062f\u06af\u06cc \u06af\u0648\u0646\u0647 \u0627\u0633\u062a. \u0646\u0648\u0634\u06cc\u062f\u0646 \u0622\u0628\u060c \u0633\u0648\u062e\u062a\u200c\u0648\u0633\u0627\u0632 \u067e\u0648\u0633\u062a \u0631\u0627 \u0641\u0639\u0627\u0644 \u0646\u06af\u0647 \u0645\u06cc\u200c\u062f\u0627\u0631\u062f \u0648 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u0686\u0647\u0631\u0647 \u067e\u0631\u062a\u0631 \u0648 \u0633\u0627\u0644\u0645\u200c\u062a\u0631 \u062f\u06cc\u062f\u0647 \u0634\u0648\u062f.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0628\u0631\u0627\u0633\u0627\u0633 \u0645\u0637\u0627\u0644\u0639\u0647\u200c\u0627\u06cc \u0645\u0646\u062a\u0634\u0631 \u0634\u062f\u0647 \u062f\u0631 \u0645\u062c\u0644\u0647 \u0633\u0644\u0627\u0645\u062a\u06cc<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9633753\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">PubMed Central<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0627\u0644\u0639\u0647 \u06a9\u0647 \u0631\u0648\u06cc \u06f1\u06f1\u06f5 \u0632\u0646 \u062c\u0648\u0627\u0646 \u0698\u0627\u067e\u0646\u06cc \u0627\u0646\u062c\u0627\u0645 \u0634\u062f\u060c \u067e\u0698\u0648\u0647\u0634\u06af\u0631\u0627\u0646 \u0628\u0631\u0631\u0633\u06cc \u06a9\u0631\u062f\u0646\u062f \u0622\u06cc\u0627 \u0646\u0648\u0639 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0648 \u0648\u0636\u0639\u06cc\u062a \u062a\u063a\u0630\u06cc\u0647 \u0641\u0631\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0631 \u0641\u0631\u0645 \u0648 \u0634\u06a9\u0644 \u0635\u0648\u0631\u062a \u0627\u0648 \u062a\u0623\u062b\u06cc\u0631 \u0628\u06af\u0630\u0627\u0631\u062f \u06cc\u0627 \u0646\u0647. \u0622\u0646\u200c\u0647\u0627 \u0627\u0632 \u0645\u062f\u0644\u200c\u0633\u0627\u0632\u06cc \u0633\u0647\u200c\u0628\u0639\u062f\u06cc \u0686\u0647\u0631\u0647 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0631\u062f\u0646\u062f \u062a\u0627 \u0627\u0631\u062a\u0628\u0627\u0637 \u0628\u06cc\u0646 \u062a\u0631\u06a9\u06cc\u0628 \u0628\u062f\u0646 (\u0645\u062b\u0644 \u062f\u0631\u0635\u062f \u0686\u0631\u0628\u06cc \u0648 \u0639\u0636\u0644\u0647) \u0648 \u0633\u0627\u062e\u062a\u0627\u0631 \u0635\u0648\u0631\u062a \u0631\u0627 \u0628\u0633\u0646\u062c\u0646\u062f.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0646\u062a\u0627\u06cc\u062c \u0646\u0634\u0627\u0646 \u062f\u0627\u062f \u0632\u0646\u0627\u0646\u06cc \u06a9\u0647 \u0631\u0698\u06cc\u0645\u200c\u0647\u0627\u06cc \u067e\u0631\u06a9\u0627\u0644\u0631\u06cc \u0648 \u0645\u062a\u0639\u0627\u062f\u0644\u200c\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0646\u062f\u060c \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u062f\u0627\u0631\u0627\u06cc \u0635\u0648\u0631\u062a\u06cc \u06af\u0631\u062f\u062a\u0631 \u0648 \u067e\u0631\u062a\u0631 \u0628\u0648\u062f\u0646\u062f\u061b \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0627\u0641\u0631\u0627\u062f\u06cc \u0628\u0627 \u0631\u0698\u06cc\u0645\u200c\u0647\u0627\u06cc \u06a9\u0645\u200c\u06a9\u0627\u0644\u0631\u06cc \u06cc\u0627 \u0646\u0627\u0645\u062a\u0639\u0627\u062f\u0644\u060c \u0628\u06cc\u0634\u062a\u0631 \u062f\u0627\u0631\u0627\u06cc \u0635\u0648\u0631\u062a\u06cc \u06a9\u0634\u06cc\u062f\u0647\u200c\u062a\u0631 \u0648 \u0644\u0627\u063a\u0631\u062a\u0631 \u0628\u0648\u062f\u0646\u062f. \u0627\u06cc\u0646 \u06cc\u0627\u0641\u062a\u0647\u200c\u0647\u0627 \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u062a\u063a\u0630\u06cc\u0647 \u0646\u0647\u200c\u062a\u0646\u0647\u0627 \u0628\u0631 \u0648\u0632\u0646 \u0628\u062f\u0646\u060c \u0628\u0644\u06a9\u0647 \u0628\u0631 \u0638\u0627\u0647\u0631 \u0648 \u0641\u0631\u0645 \u0686\u0647\u0631\u0647 \u0646\u06cc\u0632 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062a\u0623\u062b\u06cc\u0631 \u0628\u06af\u0630\u0627\u0631\u062f.<\/span><\/p>\n\n<h2 id=\"toc-%d8%b1%da%98%db%8c%d9%85-%d9%be%db%8c%d8%b4%d9%86%d9%87%d8%a7%d8%af%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%da%86%d8%a7%d9%82-%d8%b4%d8%af%d9%86-%d8%b5%d9%88%d8%b1%d8%aa-%d9%88-%d8%b2%db%8c%d8%b1-%da%86%d8%b4-1\"  data-toc=\"true\"><b>\u0631\u0698\u06cc\u0645 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u0635\u0648\u0631\u062a \u0648 \u0632\u06cc\u0631 \u0686\u0634\u0645<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-94016\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/4-48.webp\" alt=\"\u0631\u0698\u06cc\u0645 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u0635\u0648\u0631\u062a \u0648 \u0632\u06cc\u0631 \u0686\u0634\u0645 | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/4-48.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/4-48-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/4-48-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/4-48-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/b><\/h2>\n<figure class=\"block-table\">\n<table>\n<tbody>\n<tr>\n<td><b>\u0648\u0639\u062f\u0647 \u063a\u0630\u0627\u06cc\u06cc<\/b><\/td>\n<td><b>\u062a\u0631\u06a9\u06cc\u0628\u0627\u062a \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc<\/b><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0635\u0628\u062d\u0627\u0646\u0647<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0634\u06cc\u0631 \u06a9\u0627\u0645\u0644 + \u062c\u0648 \u062f\u0648\u0633\u0631 + \u0639\u0633\u0644<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0645\u06cc\u0627\u0646\u200c\u0648\u0639\u062f\u0647<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0645\u063a\u0632\u0647\u0627 (\u0628\u0627\u062f\u0627\u0645\u060c \u06af\u0631\u062f\u0648) + \u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645 \u200c\u0632\u0645\u06cc\u0646\u06cc<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0646\u0627\u0647\u0627\u0631<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0628\u0631\u0646\u062c \u0642\u0647\u0648\u0647\u200c\u0627\u06cc + \u0645\u0631\u063a + \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0631\u0646\u06af\u06cc<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0634\u0627\u0645<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0645\u0627\u0633\u062a \u0686\u06a9\u06cc\u062f\u0647 + \u0645\u06cc\u0648\u0647 \u062a\u0627\u0632\u0647<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0646\u0648\u0634\u06cc\u062f\u0646\u06cc \u0631\u0648\u0632\u0627\u0646\u0647<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0622\u0628 \u0632\u06cc\u0627\u062f + \u062f\u0645\u0646\u0648\u0634\u200c\u0647\u0627\u06cc \u0645\u0644\u0627\u06cc\u0645<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<p><span style=\"font-weight: 400;\">\u0628\u0631\u0627\u06cc \u062f\u0633\u062a\u06cc\u0627\u0628\u06cc \u0628\u0647 \u0644\u06cc\u0633\u062a \u06a9\u0627\u0645\u0644\u06cc \u0627\u0632<\/span><a href=\"https:\/\/fitclub.ir\/blog\/list-of-face-fattening-foods\/\"> <span style=\"font-weight: 400;\">\u063a\u0630\u0627\u0647\u0627\u06cc \u0686\u0627\u0642 \u06a9\u0646\u0646\u062f\u0647<\/span><\/a><span style=\"font-weight: 400;\">\u060c \u062e\u0648\u0627\u0646\u062f\u0646 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0631\u0627 \u0627\u0632 \u062f\u0633\u062a \u0646\u062f\u0647\u06cc\u062f.<\/span><\/p>\n<h2 id=\"toc-%d9%85%d8%b9%d8%ac%d8%b2%d9%87-%da%86%d8%a7%d9%82%db%8c-%d8%b5%d9%88%d8%b1%d8%aa-%d8%a8%d8%a7-%d8%a7%db%8c%d9%86-%d9%85%d8%a7%d8%b3%da%a9%d9%87%d8%a7%db%8c-%d8%ae%d8%a7%d9%86%da%af%db%8c-2\"  data-toc=\"true\"><b>\u0645\u0639\u062c\u0632\u0647 \u0686\u0627\u0642\u06cc \u0635\u0648\u0631\u062a<\/b><b>\u00a0\u0628\u0627 \u0627\u06cc\u0646 \u0645\u0627\u0633\u06a9\u200c\u0647\u0627\u06cc \u062e\u0627\u0646\u06af\u06cc!<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-94017\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/5-26.webp\" alt=\"\u0645\u0639\u062c\u0632\u0647 \u0686\u0627\u0642\u06cc \u0635\u0648\u0631\u062a\u00a0\u0628\u0627 \u0627\u06cc\u0646 \u0645\u0627\u0633\u06a9\u200c\u0647\u0627\u06cc \u062e\u0627\u0646\u06af\u06cc! | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/5-26.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/5-26-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/5-26-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/5-26-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/b><\/h2>\n<ol>\n<li><span style=\"font-weight: 400;\">\u0645\u0627\u0633\u06a9 \u062c\u0648\u0627\u0646\u0647 \u06af\u0646\u062f\u0645 \u0628\u0631\u0627\u06cc \u062f\u0648\u0631 \u0686\u0634\u0645<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0645\u0627\u0633\u06a9 \u0639\u0633\u0644 \u0648 \u0645\u0627\u0633\u062a<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0645\u0627\u0633\u06a9 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0648 \u0631\u0648\u063a\u0646 \u0628\u0627\u062f\u0627\u0645<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0645\u0627\u0633\u06a9 \u0645\u0648\u0632 \u0648 \u0639\u0633\u0644<\/span><\/li>\n<\/ol>\n<h3><b>\u06f1. \u0645\u0627\u0633\u06a9 \u062c\u0648\u0627\u0646\u0647 \u06af\u0646\u062f\u0645 \u0628\u0631\u0627\u06cc \u062f\u0648\u0631 \u0686\u0634\u0645<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u062c\u0648\u0627\u0646\u0647 \u06af\u0646\u062f\u0645 \u0633\u0631\u0634\u0627\u0631 \u0627\u0632 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 E \u0648 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627\u06cc \u06af\u0631\u0648\u0647 B \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u0628\u0627\u0632\u0633\u0627\u0632\u06cc \u067e\u0648\u0633\u062a \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0631\u0637\u0648\u0628\u062a \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0627\u06cc\u0646 \u0645\u0627\u0633\u06a9 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0645\u0648\u0636\u0639\u06cc \u0631\u0648\u06cc \u0646\u0627\u062d\u06cc\u0647 \u0632\u06cc\u0631 \u0686\u0634\u0645 \u0628\u0627\u0639\u062b \u06a9\u0627\u0647\u0634 \u06af\u0648\u062f\u06cc \u0648 \u062a\u06cc\u0631\u06af\u06cc \u0648 \u067e\u064f\u0631\u062a\u0631 \u062f\u06cc\u062f\u0647 \u0634\u062f\u0646 \u067e\u0648\u0633\u062a \u0645\u06cc\u200c\u0634\u0648\u062f.<\/span><\/p>\n<p><strong>\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u06cc\u06a9 \u0642\u0627\u0634\u0642 \u067e\u0648\u062f\u0631 \u062c\u0648\u0627\u0646\u0647 \u06af\u0646\u062f\u0645 \u0631\u0627 \u0628\u0627 \u06a9\u0645\u06cc \u0634\u06cc\u0631 \u06cc\u0627 \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646 \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0645\u062f\u062a \u06f1\u06f0\u2013\u06f1\u06f5 \u062f\u0642\u06cc\u0642\u0647 \u0631\u0648\u06cc \u062f\u0648\u0631 \u0686\u0634\u0645 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u060c \u0633\u067e\u0633 \u0628\u0627 \u0622\u0628 \u0648\u0644\u0631\u0645 \u0628\u0634\u0648\u06cc\u06cc\u062f.<\/span><\/p>\n<h3><b>\u06f2. \u0645\u0627\u0633\u06a9 \u0639\u0633\u0644 \u0648 \u0645\u0627\u0633\u062a \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u0635\u0648\u0631\u062a \u0648 \u0632\u06cc\u0631 \u0686\u0634\u0645<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u062a\u0631\u06a9\u06cc\u0628 \u0639\u0633\u0644 \u0648 \u0645\u0627\u0633\u062a \u0633\u0631\u0634\u0627\u0631 \u0627\u0632 \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc \u0632\u06cc\u0631 \u0627\u0633\u062a:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u067e\u0631\u0648\u062a\u0626\u06cc\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0622\u0646\u0632\u06cc\u0645\u200c\u0647\u0627<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u00a0\u06a9\u0647 \u0628\u0647 \u0646\u0631\u0645\u06cc \u0648 \u067e\u064f\u0631 \u0634\u062f\u0646 \u067e\u0648\u0633\u062a \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u0645\u0627\u0633\u06a9 \u0628\u0631\u0627\u06cc \u06af\u0648\u0646\u0647\u200c\u0647\u0627 \u0648 \u06a9\u0644 \u0635\u0648\u0631\u062a \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a \u0648 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u0646\u0638\u0645 \u0622\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0638\u0627\u0647\u0631 \u0635\u0648\u0631\u062a \u0631\u0627 \u0686\u0627\u0642\u200c\u062a\u0631 \u0648 \u062c\u0648\u0627\u0646\u200c\u062a\u0631 \u06a9\u0646\u062f.<\/span><\/p>\n<h3><b>\u06f3. \u0645\u0627\u0633\u06a9 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0648 \u0631\u0648\u063a\u0646 \u0628\u0627\u062f\u0627\u0645<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0645\u0646\u0628\u0639 \u063a\u0646\u06cc \u0627\u0632 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0633\u0627\u0644\u0645 \u0648 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0686\u0627\u0642\u06cc \u0635\u0648\u0631\u062a \u0627\u0633\u062a.<\/span><\/p>\n<p><strong>\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0628\u0627 \u062a\u0631\u06a9\u06cc\u0628 \u06cc\u06a9 \u0642\u0627\u0634\u0642 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0644\u0647 \u0634\u062f\u0647 \u0648 \u0686\u0646\u062f \u0642\u0637\u0631\u0647 \u0631\u0648\u063a\u0646 \u0628\u0627\u062f\u0627\u0645\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0645\u0627\u0633\u06a9\u06cc \u062a\u0647\u06cc\u0647 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0637\u0628\u06cc\u0639\u06cc \u0635\u0648\u0631\u062a \u0648 \u06af\u0648\u0646\u0647\u200c\u0647\u0627 \u0634\u0648\u062f.<\/span><\/p>\n<h3><b>\u06f4. \u0645\u0627\u0633\u06a9 \u0645\u0648\u0632 \u0648 \u0639\u0633\u0644 \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u0635\u0648\u0631\u062a \u0648 \u0632\u06cc\u0631 \u0686\u0634\u0645<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0645\u0648\u0632 \u0633\u0631\u0634\u0627\u0631 \u0627\u0632 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627\u06cc \u0632\u06cc\u0631 \u0627\u0633\u062a:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u067e\u062a\u0627\u0633\u06cc\u0645<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 C<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B6<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0648\u0632 \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0628\u0627 \u0639\u0633\u0644 \u062a\u0631\u06a9\u06cc\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0627 \u067e\u0648\u0633\u062a \u0631\u0627 \u0646\u0631\u0645\u200c\u062a\u0631 \u0648 \u067e\u064f\u0631\u062a\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u0645\u0627\u0633\u06a9 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0631\u0627\u06cc \u0631\u0641\u0639 \u062e\u0634\u06a9\u06cc \u067e\u0648\u0633\u062a \u0648 \u0628\u0647\u0628\u0648\u062f \u062d\u0627\u0644\u062a \u0632\u06cc\u0631 \u0686\u0634\u0645 \u0646\u06cc\u0632 \u0645\u0641\u06cc\u062f \u0628\u0627\u0634\u062f.<\/span><\/p>\n<h3><b>\u0646\u06a9\u0627\u062a \u0637\u0644\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0627\u062b\u0631\u06af\u0630\u0627\u0631\u06cc \u0628\u0647\u062a\u0631 \u0645\u0627\u0633\u06a9 \u0686\u0627\u0642\u06cc \u0635\u0648\u0631\u062a<\/b><\/h3>\n<p><strong>\u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u0646\u0638\u0645:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u062d\u062f\u0627\u0642\u0644 \u06f2\u2013\u06f3 \u0628\u0627\u0631 \u062f\u0631 \u0647\u0641\u062a\u0647.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0631\u06a9\u06cc\u0628 \u0628\u0627 \u0645\u0627\u0633\u0627\u0698:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0647\u0646\u06af\u0627\u0645 \u0627\u0633\u062a\u0641\u0627\u062f\u0647\u060c \u0645\u0627\u0633\u06a9 \u0631\u0627 \u0628\u0627 \u062d\u0631\u06a9\u0627\u062a \u062f\u0627\u06cc\u0631\u0647\u200c\u0627\u06cc \u0645\u0644\u0627\u06cc\u0645 \u0631\u0648\u06cc \u06af\u0648\u0646\u0647\u200c\u0647\u0627 \u0648 \u062f\u0648\u0631 \u0686\u0634\u0645 \u0645\u0627\u0633\u0627\u0698 \u062f\u0647\u06cc\u062f \u062a\u0627 \u06af\u0631\u062f\u0634 \u062e\u0648\u0646 \u0627\u0641\u0632\u0627\u06cc\u0634 \u06cc\u0627\u0628\u062f.<\/span><\/p>\n<p><strong>\u062a\u063a\u0630\u06cc\u0647 \u0645\u06a9\u0645\u0644:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0628\u0631\u0627\u06cc \u0646\u062a\u06cc\u062c\u0647 \u0628\u0647\u062a\u0631\u060c \u0627\u0632<\/span><a href=\"https:\/\/fitclub.ir\/blog\/vitamins-for-facial-obesity\/\"> <span style=\"font-weight: 400;\">\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0686\u0627\u0642\u06cc \u0635\u0648\u0631\u062a<\/span><\/a><span style=\"font-weight: 400;\"> \u0645\u0627\u0646\u0646\u062f \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627\u06cc \u06af\u0631\u0648\u0647 B\u060c \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 C \u0648 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 E \u062f\u0631 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u062e\u0648\u062f \u063a\u0627\u0641\u0644 \u0646\u0634\u0648\u06cc\u062f.<\/span><\/p>\n<h2 id=\"toc-%da%86%d8%a7%d9%82-%d8%b4%d8%af%d9%86-%d8%b5%d9%88%d8%b1%d8%aa-%d8%af%d8%b1-%d8%a8%d8%af%d9%86%d8%b3%d8%a7%d8%b2%db%8c-%d9%85%d9%85%da%a9%d9%86-%d8%a7%d8%b3%d8%aa%d8%9f-3\"  data-toc=\"true\"><b>\u0686\u0627\u0642 \u0634\u062f\u0646 \u0635\u0648\u0631\u062a \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a\u061f<\/b><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-94018 size-full\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/6-8.webp\" alt=\"\u0686\u0627\u0642 \u0634\u062f\u0646 \u0635\u0648\u0631\u062a \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a\u061f | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/6-8.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/6-8-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/6-8-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/6-8-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u062e\u06cc\u0644\u06cc \u0627\u0632 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0648 \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f\u060c \u0639\u0644\u0627\u0642\u0647\u200c\u0645\u0646\u062f \u0647\u0633\u062a\u0646\u062f \u0628\u062f\u0627\u0646\u0646\u062f \u0622\u06cc\u0627<\/span><a href=\"https:\/\/fitclub.ir\/blog\/%DA%86%D8%A7%D9%82%DB%8C-%D8%B5%D9%88%D8%B1%D8%AA\/\"> <span style=\"font-weight: 400;\">\u0686\u0627\u0642\u06cc \u0635\u0648\u0631\u062a<\/span><\/a><span style=\"font-weight: 400;\"> \u0628\u0627 \u0648\u0631\u0632\u0634 \u0648 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\u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/b><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0645\u0635\u0631\u0641 \u06a9\u0627\u0644\u0631\u06cc \u06a9\u0627\u0641\u06cc<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0647\u06cc\u062f\u0631\u0627\u062a\u0647 \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0646 \u0628\u062f\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u062e\u0635\u0648\u0635 \u0635\u0648\u0631\u062a<\/span><\/li>\n<\/ul>\n<h4><b>\u0645\u0635\u0631\u0641 \u06a9\u0627\u0644\u0631\u06cc \u06a9\u0627\u0641\u06cc<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">\u0628\u0631\u0627\u06cc \u067e\u0631\u062a\u0631 \u0634\u062f\u0646 \u0635\u0648\u0631\u062a\u060c \u062a\u0645\u0631\u06cc\u0646 \u0635\u0631\u0641 \u06a9\u0627\u0641\u06cc \u0646\u06cc\u0633\u062a\u061b \u0628\u0627\u06cc\u062f \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a\u06cc \u0627\u0632 \u0637\u0631\u06cc\u0642 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0645\u0635\u0631\u0641 \u0631\u0648\u0632\u0627\u0646\u0647 \u0628\u0627\u0634\u062f.<\/span><\/p>\n<h4><b>\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06a9\u0627\u0641\u06cc \u0628\u0627\u0639\u062b \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0635\u0648\u0631\u062a \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0628\u0627\u0641\u062a \u0646\u0631\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/span><\/p>\n<h4><b>\u0647\u06cc\u062f\u0631\u0627\u062a\u0647 \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0646 \u0628\u062f\u0646<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">\u06a9\u0645\u200c\u0622\u0628\u06cc \u0628\u0627\u0639\u062b \u06af\u0648\u062f\u06cc \u0632\u06cc\u0631 \u0686\u0634\u0645 \u0648 \u0644\u0627\u063a\u0631\u06cc \u0638\u0627\u0647\u0631\u06cc \u0635\u0648\u0631\u062a \u0645\u06cc\u200c\u0634\u0648\u062f. \u0646\u0648\u0634\u06cc\u062f\u0646 \u0622\u0628 \u06a9\u0627\u0641\u06cc \u0648 \u0645\u0635\u0631\u0641 \u0645\u06cc\u0648\u0647 \u0648 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u067e\u0631\u0622\u0628\u060c \u067e\u0648\u0633\u062a \u0635\u0648\u0631\u062a \u0631\u0627 \u067e\u064f\u0631 \u0648 \u0634\u0627\u062f\u0627\u0628 \u0646\u06af\u0647 \u0645\u06cc\u200c\u062f\u0627\u0631\u062f.<\/span><\/p>\n<h4><b>\u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u062e\u0635\u0648\u0635 \u0635\u0648\u0631\u062a<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0627\u0633\u0627\u0698 \u0635\u0648\u0631\u062a \u0648 \u062d\u0631\u06a9\u062a\u200c\u0647\u0627\u06cc \u0645\u062e\u0635\u0648\u0635 \u06af\u0648\u0646\u0647 \u0648 \u0641\u06a9\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0639\u0636\u0644\u0627\u062a \u0635\u0648\u0631\u062a \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u0646\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646\u060c \u0628\u0647 \u0637\u0628\u06cc\u0639\u06cc\u200c\u062a\u0631 \u062f\u06cc\u062f\u0647 \u0634\u062f\u0646 \u0686\u0627\u0642\u06cc \u0635\u0648\u0631\u062a \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/span><\/p>\n<h2 id=\"toc-%d8%b9%d9%84%d8%aa-%d9%84%d8%a7%d8%ba%d8%b1%db%8c-%d8%b5%d9%88%d8%b1%d8%aa-%d9%88-%da%af%d9%88%d8%af%db%8c-%d8%b2%db%8c%d8%b1-%da%86%d8%b4%d9%85-%da%86%db%8c%d8%b3%d8%aa%d8%9f-4\"  data-toc=\"true\"><b>\u0639\u0644\u062a \u0644\u0627\u063a\u0631\u06cc \u0635\u0648\u0631\u062a \u0648 \u06af\u0648\u062f\u06cc \u0632\u06cc\u0631 \u0686\u0634\u0645 \u0686\u06cc\u0633\u062a\u061f<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-94019\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/7-4.webp\" alt=\"\u0639\u0644\u062a \u0644\u0627\u063a\u0631\u06cc \u0635\u0648\u0631\u062a \u0648 \u06af\u0648\u062f\u06cc \u0632\u06cc\u0631 \u0686\u0634\u0645 \u0686\u06cc\u0633\u062a\u061f | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/7-4.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/7-4-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/7-4-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/7-4-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/b><\/h2>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0698\u0646\u062a\u06cc\u06a9 \u0648 \u0633\u0627\u062e\u062a\u0627\u0631 \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u06cc<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0648 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u06a9\u0645\u200c\u0622\u0628\u06cc \u0648 \u062a\u063a\u0630\u06cc\u0647 \u0646\u0627\u0645\u0646\u0627\u0633\u0628<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0639\u0648\u0627\u0645\u0644 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0645\u0634\u06a9\u0644\u0627\u062a \u067e\u0632\u0634\u06a9\u06cc<\/span><\/li>\n<\/ul>\n<h3><b>\u06f1. \u0698\u0646\u062a\u06cc\u06a9 \u0648 \u0633\u0627\u062e\u062a\u0627\u0631 \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u06cc<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0639\u0648\u0627\u0645\u0644\u060c \u0698\u0646\u062a\u06cc\u06a9 \u0648 \u0633\u0627\u062e\u062a\u0627\u0631 \u0637\u0628\u06cc\u0639\u06cc \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627\u06cc \u0635\u0648\u0631\u062a \u0627\u0633\u062a. \u0628\u0631\u062e\u06cc \u0627\u0641\u0631\u0627\u062f \u0628\u0647\u200c\u0637\u0648\u0631 \u0637\u0628\u06cc\u0639\u06cc \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u0641\u06a9 \u0648 \u06af\u0648\u0646\u0647 \u0628\u0631\u062c\u0633\u062a\u0647 \u0648 \u0639\u0636\u0644\u0627\u062a \u0635\u0648\u0631\u062a \u06a9\u0645\u062a\u0631\u06cc \u062f\u0627\u0631\u0646\u062f\u060c \u06a9\u0647 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u0635\u0648\u0631\u062a \u0644\u0627\u063a\u0631 \u0648 \u06af\u0648\u062f\u06cc \u0632\u06cc\u0631 \u0686\u0634\u0645 \u0628\u06cc\u0634\u062a\u0631 \u0628\u0647 \u0686\u0634\u0645 \u0628\u06cc\u0627\u06cc\u062f.<\/span><\/p>\n<h3><b>\u06f2. \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0648 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc<\/b><\/h3>\n<p><a href=\"https:\/\/fitclub.ir\/blog\/%D8%B1%D8%A7%D9%87%D9%87%D8%A7%DB%8C-%DA%A9%D8%A7%D9%87%D8%B4-%D9%88%D8%B2%D9%86\/\"><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u0648\u0632\u0646<\/span><\/a><span style=\"font-weight: 400;\"> \u06cc\u0627 \u0631\u0698\u06cc\u0645\u200c\u0647\u0627\u06cc \u0646\u0627\u0645\u062a\u0639\u0627\u062f\u0644 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0686\u0631\u0628\u06cc \u0632\u06cc\u0631 \u067e\u0648\u0633\u062a \u0635\u0648\u0631\u062a \u06a9\u0627\u0647\u0634 \u06cc\u0627\u0628\u062f. \u0647\u0645\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u06af\u0648\u0646\u0647\u200c\u0647\u0627 \u062a\u0648\u062e\u0627\u0644\u06cc \u0648 \u0632\u06cc\u0631 \u0686\u0634\u0645\u200c\u0647\u0627 \u06af\u0648\u062f\u062a\u0631 \u0628\u0647 \u0646\u0638\u0631 \u0628\u0631\u0633\u0646\u062f. \u06a9\u0645\u0628\u0648\u062f \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648 \u06a9\u0627\u0644\u0631\u06cc \u06a9\u0627\u0641\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0627\u06cc\u0646 \u0627\u062b\u0631 \u0631\u0627 \u062a\u0634\u062f\u06cc\u062f \u06a9\u0646\u062f.<\/span><\/p>\n<h3><b>\u06f3. \u06a9\u0645\u200c\u0622\u0628\u06cc \u0648 \u062a\u063a\u0630\u06cc\u0647 \u0646\u0627\u0645\u0646\u0627\u0633\u0628<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0646\u0648\u0634\u06cc\u062f\u0646 \u06a9\u0645 \u0622\u0628 \u0648 \u06a9\u0645\u0628\u0648\u062f \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627 \u0648 \u0645\u0648\u0627\u062f \u0645\u0639\u062f\u0646\u06cc\u060c \u0628\u0627\u0639\u062b \u06a9\u0627\u0647\u0634 \u062d\u062c\u0645 \u0628\u0627\u0641\u062a \u0646\u0631\u0645 \u0648 \u0634\u0627\u062f\u0627\u0628\u06cc \u067e\u0648\u0633\u062a \u0645\u06cc\u200c\u0634\u0648\u062f. \u06af\u0648\u062f\u06cc \u0632\u06cc\u0631 \u0686\u0634\u0645 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0627\u0648\u0644\u06cc\u0646 \u062c\u0627\u06cc\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0627\u062b\u0631 \u06a9\u0645\u200c\u0622\u0628\u06cc \u0648 \u062a\u063a\u0630\u06cc\u0647 \u0636\u0639\u06cc\u0641 \u0631\u0648\u06cc \u0622\u0646 \u062f\u06cc\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/span><\/p>\n<h3><b>\u06f4. \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0646<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0628\u0627 \u0628\u0627\u0644\u0627 \u0631\u0641\u062a\u0646 \u0633\u0646\u060c \u06a9\u0644\u0627\u0698\u0646 \u0648 \u0627\u0644\u0627\u0633\u062a\u06cc\u0646 \u067e\u0648\u0633\u062a \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u06cc\u0627\u0628\u062f \u0648 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0632\u06cc\u0631 \u0686\u0634\u0645 \u062a\u062d\u0644\u06cc\u0644 \u0645\u06cc\u200c\u0631\u0648\u0646\u062f. \u0646\u062a\u06cc\u062c\u0647 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0635\u0648\u0631\u062a \u0644\u0627\u063a\u0631\u062a\u0631 \u0648 \u06af\u0648\u062f\u06cc \u0632\u06cc\u0631 \u0686\u0634\u0645 \u0648\u0627\u0636\u062d\u200c\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/span><\/p>\n<h3><b>\u06f5. \u0639\u0648\u0627\u0645\u0644 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc<\/b><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0631\u0633<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u06a9\u0645\u200c\u062e\u0648\u0627\u0628\u06cc<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0645\u0635\u0631\u0641 \u0632\u06cc\u0627\u062f \u0642\u0647\u0648\u0647 \u06cc\u0627 \u0627\u0644\u06a9\u0644<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u0647 \u062a\u062d\u0644\u06cc\u0644 \u067e\u0648\u0633\u062a \u0648 \u0639\u0636\u0644\u0627\u062a \u0635\u0648\u0631\u062a \u0645\u0646\u062c\u0631 \u0634\u0648\u0646\u062f. \u062e\u0648\u0627\u0628 \u0646\u0627\u06a9\u0627\u0641\u06cc \u0648 \u0627\u0633\u062a\u0631\u0633 \u0628\u0627\u0639\u062b \u062c\u0645\u0639 \u0634\u062f\u0646 \u0622\u0628 \u0648 \u0627\u0641\u062a\u0627\u062f\u06af\u06cc \u067e\u0648\u0633\u062a \u0632\u06cc\u0631 \u0686\u0634\u0645 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f\u060c \u06a9\u0647 \u06af\u0648\u062f\u06cc \u0686\u0634\u0645 \u0631\u0627 \u062a\u0634\u062f\u06cc\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<h3><b>\u06f6. \u0645\u0634\u06a9\u0644\u0627\u062a \u067e\u0632\u0634\u06a9\u06cc<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0628\u0631\u062e\u06cc \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627 \u0645\u062b\u0644 \u0645\u0634\u06a9\u0644\u0627\u062a<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u062a\u06cc\u0631\u0648\u0626\u06cc\u062f<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u06a9\u0645\u200c\u062e\u0648\u0646\u06cc<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u0647\u0648\u0631\u0645\u0648\u0646\u06cc<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u0627\u0639\u062b \u0644\u0627\u063a\u0631\u06cc \u0635\u0648\u0631\u062a \u0648 \u06a9\u0627\u0647\u0634 \u062d\u062c\u0645 \u0628\u0627\u0641\u062a \u0646\u0631\u0645 \u0634\u0648\u0646\u062f. \u062f\u0631 \u0635\u0648\u0631\u062a \u0645\u0634\u0627\u0647\u062f\u0647 \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a \u0646\u0627\u06af\u0647\u0627\u0646\u06cc \u062f\u0631 \u0635\u0648\u0631\u062a \u06cc\u0627 \u06af\u0648\u062f\u06cc \u0634\u062f\u06cc\u062f \u0632\u06cc\u0631 \u0686\u0634\u0645\u060c \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0628\u0627 \u067e\u0632\u0634\u06a9 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