{"id":40178,"date":"2025-12-03T21:00:35","date_gmt":"2025-12-03T17:30:35","guid":{"rendered":"http:\/\/fitclub.ir\/blog\/?p=40178"},"modified":"2025-12-04T00:28:59","modified_gmt":"2025-12-03T20:58:59","slug":"fasting-diet-and-its-effects","status":"publish","type":"post","link":"https:\/\/fitclub.ir\/blog\/fasting-diet-and-its-effects\/","title":{"rendered":"\u0631\u0698\u06cc\u0645 \u0641\u0633\u062a\u06cc\u0646\u06af \u0686\u0646\u062f \u06a9\u06cc\u0644\u0648 \u06a9\u0645 \u0645\u06cc\u06a9\u0646\u062f\u061f | \u0686\u0637\u0648\u0631 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0628\u0627 \u0641\u0633\u062a\u06cc\u0646\u06af \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\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%a7-%d8%b1%da%98%db%8c%d9%85-%d9%81%d8%b3%d8%aa%db%8c%d9%86%da%af-%da%86%d9%86%d8%af-%da%a9%db%8c%d9%84%d9%88-%d9%84%d8%a7%d8%ba%d8%b1-%d9%85%db%8c-%d8%b4%d9%88%db%8c%d9%85%d8%9f-0\" class=\"transition-all hover:text-primary hover:underline\">\u0628\u0627 \u0631\u0698\u06cc\u0645 \u0641\u0633\u062a\u06cc\u0646\u06af \u0686\u0646\u062f \u06a9\u06cc\u0644\u0648 \u0644\u0627\u063a\u0631 \u0645\u06cc \u0634\u0648\u06cc\u0645\u061f<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%d8%a8%d8%a7-%d8%b1%da%98%db%8c%d9%85-%d9%81%d8%b3%d8%aa%db%8c%d9%86%da%af-%da%86%d9%82%d8%af%d8%b1-%d9%88%d8%b2%d9%86-%da%a9%d9%85-%d9%85%db%8c%da%a9%d9%86%db%8c%d9%85%d8%9b-%d8%b9%d9%88%d8%a7%d9%85-1\" class=\"transition-all hover:text-primary hover:underline\">\u0628\u0627 \u0631\u0698\u06cc\u0645 \u0641\u0633\u062a\u06cc\u0646\u06af \u0686\u0642\u062f\u0631 \u0648\u0632\u0646 \u06a9\u0645 \u0645\u06cc\u06a9\u0646\u06cc\u0645\u061b \u0639\u0648\u0627\u0645\u0644 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href=\"#toc-%da%86%d8%b7%d9%88%d8%b1-%d8%b3%d8%b1%d8%b9%d8%aa-%da%a9%d8%a7%d9%87%d8%b4-%d9%88%d8%b2%d9%86-%d8%a8%d8%a7-%d9%81%d8%b3%d8%aa%db%8c%d9%86%da%af-%d8%b1%d8%a7-%d8%a7%d9%81%d8%b2%d8%a7%db%8c%d8%b4-%d8%af-3\" class=\"transition-all hover:text-primary hover:underline\">\u0686\u0637\u0648\u0631 \u0633\u0631\u0639\u062a \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0628\u0627 \u0641\u0633\u062a\u06cc\u0646\u06af \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u0645\u061f<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%da%86%d8%b1%d8%a7-%d8%a8%d8%a7-%d9%81%d8%b3%d8%aa%db%8c%d9%86%da%af-%d9%84%d8%a7%d8%ba%d8%b1-%d9%86%d9%85%db%8c%d8%b4%d9%88%d9%85%d8%9f-4\" class=\"transition-all hover:text-primary hover:underline\">\u0686\u0631\u0627 \u0628\u0627 \u0641\u0633\u062a\u06cc\u0646\u06af \u0644\u0627\u063a\u0631 \u0646\u0645\u06cc\u200c\u0634\u0648\u0645\u061f<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%d8%b1%da%98%db%8c%d9%85-%d9%81%d8%b3%d8%aa%db%8c%d9%86%da%af-%da%86%d9%86%d8%af-%da%a9%db%8c%d9%84%d9%88-%da%a9%d9%85-%d9%85%db%8c%da%a9%d9%86%d8%af%d8%9f-%da%86%d8%b7%d9%88%d8%b1-%da%a9%d8%a7-5\" class=\"transition-all hover:text-primary hover:underline\">\u0631\u0698\u06cc\u0645 \u0641\u0633\u062a\u06cc\u0646\u06af \u0686\u0646\u062f \u06a9\u06cc\u0644\u0648 \u06a9\u0645 \u0645\u06cc\u06a9\u0646\u062f\u061f | \u0686\u0637\u0648\u0631 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0628\u0627 \u0641\u0633\u062a\u06cc\u0646\u06af \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u0645\u061f<\/a><\/li><\/ul><\/nav><\/div><div class=\"content-area\"><p><span style=\"font-weight: 400;\">\u0631\u0698\u06cc\u0645 \u0641\u0633\u062a\u06cc\u0646\u06af \u0686\u0646\u062f \u06a9\u06cc\u0644\u0648 \u06a9\u0645 \u0645\u06cc\u06a9\u0646\u062f\u061f \u0627\u06cc\u0646 \u06cc\u06a9\u06cc \u0627\u0632 \u0633\u0648\u0627\u0644\u0627\u062a \u0631\u0627\u06cc\u062c\u06cc 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\u0634\u0645\u0627 \u0628\u0633\u062a\u06af\u06cc \u062f\u0627\u0631\u062f.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u062f\u0631 \u0647\u0641\u062a\u0647\u200c\u0647\u0627\u06cc \u0627\u0648\u0644 \u0628\u06cc\u0646 \u06f2 \u062a\u0627 \u06f4 \u06a9\u06cc\u0644\u0648 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0631\u0627 \u062a\u062c\u0631\u0628\u0647 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u060c \u0627\u0645\u0627 \u0622\u0646\u0686\u0647 \u0627\u0647\u0645\u06cc\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0627\u0631\u062f\u060c \u0646\u062d\u0648\u0647\u200c \u062d\u0641\u0638 \u0627\u06cc\u0646 \u0631\u0648\u0646\u062f \u062f\u0631 \u0637\u0648\u0644 \u0632\u0645\u0627\u0646 \u0627\u0633\u062a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0627\u0632<\/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 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u062e\u0648\u0627\u0647\u06cc\u0645 \u06a9\u0631\u062f \u06a9\u0647 \u0686\u0637\u0648\u0631 \u0627\u0646\u062a\u062e\u0627\u0628\u200c\u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc \u0647\u0648\u0634\u0645\u0646\u062f\u0627\u0646\u0647\u200c\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u062a\u0627 \u0641\u0633\u062a\u06cc\u0646\u06af \u0628\u0647 \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0624\u062b\u0631\u062a\u0631\u06cc\u0646 \u0631\u0648\u0634\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0686\u0631\u0628\u06cc \u0648 \u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u062a\u0628\u062f\u06cc\u0644 \u0634\u0648\u062f.<\/span><\/p>\n<h2 id=\"toc-%d8%a8%d8%a7-%d8%b1%da%98%db%8c%d9%85-%d9%81%d8%b3%d8%aa%db%8c%d9%86%da%af-%da%86%d9%86%d8%af-%da%a9%db%8c%d9%84%d9%88-%d9%84%d8%a7%d8%ba%d8%b1-%d9%85%db%8c-%d8%b4%d9%88%db%8c%d9%85%d8%9f-0\"  data-toc=\"true\"><b>\u0628\u0627 \u0631\u0698\u06cc\u0645 \u0641\u0633\u062a\u06cc\u0646\u06af \u0686\u0646\u062f \u06a9\u06cc\u0644\u0648 \u0644\u0627\u063a\u0631 \u0645\u06cc \u0634\u0648\u06cc\u0645\u061f<\/b><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-93994 size-full\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/09\/1-110.webp\" alt=\"\u0628\u0627 \u0631\u0698\u06cc\u0645 \u0641\u0633\u062a\u06cc\u0646\u06af \u0686\u0646\u062f \u06a9\u06cc\u0644\u0648 \u0644\u0627\u063a\u0631 \u0645\u06cc \u0634\u0648\u06cc\u0645\u061f | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/09\/1-110.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/09\/1-110-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/09\/1-110-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/09\/1-110-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u062f\u0631 \u0645\u0637\u0627\u0644\u0639\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u06cc \u06a9\u0647 \u0631\u0648\u06cc \u0631\u0698\u06cc\u0645 \u0641\u0633\u062a\u06cc\u0646\u06af \u0627\u0646\u062c\u0627\u0645 \u0634\u062f\u0647\u060c \u0646\u062a\u0627\u06cc\u062c \u0628\u0633\u06cc\u0627\u0631 \u062c\u0627\u0644\u0628\u06cc \u0628\u0647 \u062f\u0633\u062a \u0622\u0645\u062f\u0647 \u0627\u0633\u062a. \u062f\u0631 \u0627\u062f\u0627\u0645\u0647\u060c \u0647\u0631 \u06a9\u062f\u0627\u0645 \u0627\u0632 \u0627\u06cc\u0646 \u062a\u062d\u0642\u06cc\u0642\u0627\u062a \u0631\u0627 \u0628\u0647 \u0632\u0628\u0627\u0646\u06cc \u0633\u0627\u062f\u0647\u200c\u062a\u0631 \u0648 \u0642\u0627\u0628\u0644 \u062f\u0631\u06a9 \u062a\u0648\u0636\u06cc\u062d \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645 \u062a\u0627 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u06cc\u062f \u0628\u0647\u062a\u0631\u06cc \u0646\u0633\u0628\u062a \u0628\u0647 \u062a\u0623\u062b\u06cc\u0631 \u0648\u0627\u0642\u0639\u06cc \u0641\u0633\u062a\u06cc\u0646\u06af \u0628\u0631 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f:<\/span><\/p>\n<h3><b>\u0628\u0631\u0631\u0633\u06cc \u06f2\u06f7 \u0622\u0632\u0645\u0627\u06cc\u0634 \u0628\u0627\u0644\u06cc\u0646\u06cc \u062f\u0631\u0628\u0627\u0631\u0647 \u0631\u0698\u06cc\u0645 \u0641\u0633\u062a\u06cc\u0646\u06af \u0686\u0646\u062f \u06a9\u06cc\u0644\u0648 \u06a9\u0645 \u0645\u06cc\u06a9\u0646\u062f\u061f<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0627\u0644\u0639\u0647 \u0639\u0644\u0645\u06cc \u06a9\u0647 \u062f\u0631 \u0645\u062c\u0644\u0647 \u0633\u0644\u0627\u0645\u062a\u06cc<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7021351\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">PubMed Central<\/span><\/a><span style=\"font-weight: 400;\"> \u0645\u0646\u062a\u0634\u0631 \u0634\u062f\u0647 \u0627\u0633\u062a\u060c \u0646\u062a\u0627\u06cc\u062c \u06f2\u06f7 \u0622\u0632\u0645\u0627\u06cc\u0634 \u0628\u0627\u0644\u06cc\u0646\u06cc \u0631\u0648\u06cc \u0635\u062f\u0647\u0627 \u0641\u0631\u062f \u0628\u0631\u0631\u0633\u06cc \u0634\u062f \u062a\u0627 \u0645\u0634\u062e\u0635 \u0634\u0648\u062f \u0631\u0698\u06cc\u0645 \u0641\u0633\u062a\u06cc\u0646\u06af \u062a\u0627 \u0686\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0631\u0648\u06cc \u0648\u0632\u0646 \u062a\u0623\u062b\u06cc\u0631 \u0645\u06cc\u200c\u06af\u0630\u0627\u0631\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u062a\u062d\u0642\u06cc\u0642\u0627\u062a\u060c \u0628\u0631\u062e\u06cc \u0627\u0632 \u0634\u0631\u06a9\u062a\u200c\u06a9\u0646\u0646\u062f\u06af\u0627\u0646 \u0627\u0632 \u0631\u0648\u0634\u200c\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u0641\u0633\u062a\u06cc\u0646\u06af \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0631\u062f\u0646\u062f.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0627\u0646\u0646\u062f:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0641\u0633\u062a\u06cc\u0646\u06af \u06cc\u06a9 \u0631\u0648\u0632 \u062f\u0631 \u0645\u06cc\u0627\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0641\u0633\u062a\u06cc\u0646\u06af \u06f1\u06f6:\u06f8<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0646\u062a\u06cc\u062c\u0647 \u0646\u0634\u0627\u0646 \u062f\u0627\u062f \u06a9\u0647 \u0627\u0641\u0631\u0627\u062f \u0628\u0647 \u0637\u0648\u0631 \u0645\u06cc\u0627\u0646\u06af\u06cc\u0646 \u0628\u06cc\u0646 \u06f0.\u06f8\u066a \u062a\u0627 \u06f1\u06f3\u066a \u0627\u0632 \u0648\u0632\u0646 \u0627\u0648\u0644\u06cc\u0647\u200c \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u062f\u0633\u062a \u062f\u0627\u062f\u0647\u200c\u0627\u0646\u062f. \u0627\u06cc\u0646 \u06cc\u0639\u0646\u06cc \u0627\u06af\u0631 \u0641\u0631\u062f\u06cc \u06f7\u06f0 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645 \u0648\u0632\u0646 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0633\u062a\u0647 \u0628\u0647 \u0646\u0648\u0639 \u0641\u0633\u062a\u06cc\u0646\u06af \u0648 \u0645\u062f\u062a \u0627\u0646\u062c\u0627\u0645 \u0622\u0646\u060c \u0628\u06cc\u0646 \u0646\u06cc\u0645 \u06a9\u06cc\u0644\u0648 \u062a\u0627 \u062d\u062f\u0648\u062f \u06f9 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0631\u0627 \u062a\u062c\u0631\u0628\u0647 \u06a9\u0646\u062f. \u0627\u06cc\u0646 \u0628\u0627\u0632\u0647\u200c \u0648\u0633\u06cc\u0639 \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u06a9\u0647 \u0634\u062f\u062a \u0648 \u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0628\u0631\u0646\u0627\u0645\u0647\u060c \u0646\u0642\u0634 \u0632\u06cc\u0627\u062f\u06cc \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0646\u0647\u0627\u06cc\u06cc \u062f\u0627\u0631\u062f.<\/span><\/p>\n<h3><b>\u0628\u0627 \u0631\u0698\u06cc\u0645 \u0641\u0633\u062a\u06cc\u0646\u06af \u0686\u0646\u062f \u06a9\u06cc\u0644\u0648 \u0644\u0627\u063a\u0631 \u0645\u06cc\u200c\u0634\u0648\u06cc\u0645\u061b \u0628\u0631\u0631\u0633\u06cc \u0645\u0637\u0627\u0644\u0639\u0647\u200c \u062f\u0627\u0646\u0634\u06af\u0627\u0647 \u0647\u0627\u0631\u0648\u0627\u0631\u062f<\/b><\/h3>\n<p><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/can-intermittent-fasting-help-with-weight-loss?\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u0648\u0628\u200c\u0633\u0627\u06cc\u062a \u0633\u0644\u0627\u0645\u062a \u062f\u0627\u0646\u0634\u06af\u0627\u0647 \u0647\u0627\u0631\u0648\u0627\u0631\u062f<\/span><\/a><span style=\"font-weight: 400;\"> \u062f\u0631 \u0628\u0631\u0631\u0633\u06cc \u062e\u0648\u062f \u0627\u0634\u0627\u0631\u0647 \u06a9\u0631\u062f\u0647 \u0627\u0633\u062a \u06a9\u0647 \u0631\u0648\u0646\u062f \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u062f\u0631 \u0641\u0633\u062a\u06cc\u0646\u06af \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u062a\u062f\u0631\u06cc\u062c\u06cc \u0648 \u067e\u0627\u06cc\u062f\u0627\u0631 \u0627\u0633\u062a. \u0628\u0631 \u0627\u0633\u0627\u0633 \u062f\u0627\u062f\u0647\u200c\u0647\u0627\u06cc \u0627\u06cc\u0646 \u0648\u0628\u200c\u0633\u0627\u06cc\u062a\u060c \u0627\u0641\u0631\u0627\u062f \u062f\u0631 \u0628\u06cc\u0634\u062a\u0631 \u0645\u0648\u0627\u0631\u062f \u062d\u062f\u0648\u062f \u06f0.\u06f5 \u062a\u0627 \u06f1 \u067e\u0648\u0646\u062f \u062f\u0631 \u0647\u0641\u062a\u0647 (\u06cc\u0639\u0646\u06cc \u06f0.\u06f2 \u062a\u0627 \u06f0.\u06f4\u06f5 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645) \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u062f\u0627\u0631\u0646\u062f.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u062d\u0642\u0642\u0627\u0646 \u0647\u0627\u0631\u0648\u0627\u0631\u062f \u062a\u0623\u06a9\u06cc\u062f \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u06a9\u0647 \u0627\u06cc\u0646 \u0645\u0642\u062f\u0627\u0631 \u0634\u0627\u06cc\u062f \u06a9\u0645 \u0628\u0647 \u0646\u0638\u0631 \u0628\u0631\u0633\u062f\u060c \u0627\u0645\u0627 \u0627\u0632 \u0646\u0638\u0631 \u0639\u0644\u0645\u06cc \u0633\u0627\u0644\u0645\u200c\u062a\u0631 \u0648 \u067e\u0627\u06cc\u062f\u0627\u0631\u062a\u0631 \u0627\u0633\u062a\u060c \u0686\u0648\u0646 \u0628\u062f\u0646 \u0641\u0631\u0635\u062a \u0633\u0627\u0632\u06af\u0627\u0631\u06cc \u062f\u0627\u0631\u062f \u0648 \u0627\u062d\u062a\u0645\u0627\u0644 \u0628\u0627\u0632\u06af\u0634\u062a \u0648\u0632\u0646 (\u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u062c\u062f\u062f \u067e\u0633 \u0627\u0632 \u0631\u0698\u06cc\u0645) \u0628\u0633\u06cc\u0627\u0631 \u06a9\u0645\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u062b\u0627\u0644:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0641\u0631\u0636 \u06a9\u0646\u06cc\u062f \u0648\u0632\u0646 \u0634\u0645\u0627 \u06f8\u06f0 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645 \u0627\u0633\u062a. \u0628\u0633\u062a\u0647 \u0628\u0647 \u0646\u0648\u0639 \u0641\u0633\u062a\u06cc\u0646\u06af\u060c \u0645\u062f\u062a \u0627\u0646\u062c\u0627\u0645 \u0622\u0646 \u0648 \u0631\u0639\u0627\u06cc\u062a \u0633\u0627\u06cc\u0631 \u0641\u0627\u06a9\u062a\u0648\u0631\u0647\u0627 (\u0645\u062b\u0644 \u062e\u0648\u0627\u0628\u060c \u0648\u0631\u0632\u0634 \u0648 \u0646\u0648\u0639 \u063a\u0630\u0627)\u060c \u0646\u062a\u0627\u06cc\u062c \u0632\u06cc\u0631 \u0642\u0627\u0628\u0644 \u0627\u0646\u062a\u0638\u0627\u0631 \u0627\u0633\u062a:<\/span><\/p>\n<figure class=\"block-table\">\n<table>\n<tbody>\n<tr>\n<td><b>\u062f\u0631\u0635\u062f \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646<\/b><\/td>\n<td><b>\u0645\u0642\u062f\u0627\u0631 \u062a\u0642\u0631\u06cc\u0628\u06cc<\/b><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u06f5\u066a<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u062d\u062f\u0648\u062f \u06f4 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u06f7\u066a<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u062d\u062f\u0648\u062f \u06f5.\u06f5 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u06f1\u06f0\u066a<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u062d\u062f\u0648\u062f \u06f8 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h2 id=\"toc-%d8%a8%d8%a7-%d8%b1%da%98%db%8c%d9%85-%d9%81%d8%b3%d8%aa%db%8c%d9%86%da%af-%da%86%d9%82%d8%af%d8%b1-%d9%88%d8%b2%d9%86-%da%a9%d9%85-%d9%85%db%8c%da%a9%d9%86%db%8c%d9%85%d8%9b-%d8%b9%d9%88%d8%a7%d9%85-1\"  data-toc=\"true\"><b>\u0628\u0627 \u0631\u0698\u06cc\u0645 \u0641\u0633\u062a\u06cc\u0646\u06af \u0686\u0642\u062f\u0631 \u0648\u0632\u0646 \u06a9\u0645 \u0645\u06cc\u06a9\u0646\u06cc\u0645\u061b \u0639\u0648\u0627\u0645\u0644 \u0645\u0648\u062b\u0631 \u0628\u0631 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0628\u0627 \u0641\u0633\u062a\u06cc\u0646\u06af<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-93993\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/09\/2-148.webp\" alt=\"\u0628\u0627 \u0631\u0698\u06cc\u0645 \u0641\u0633\u062a\u06cc\u0646\u06af \u0686\u0642\u062f\u0631 \u0648\u0632\u0646 \u06a9\u0645 \u0645\u06cc\u06a9\u0646\u06cc\u0645\u061b \u0639\u0648\u0627\u0645\u0644 \u0645\u0648\u062b\u0631 \u0628\u0631 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0628\u0627 \u0641\u0633\u062a\u06cc\u0646\u06af | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/09\/2-148.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/09\/2-148-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/09\/2-148-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/09\/2-148-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/b><\/h2>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0645\u062f\u062a \u0632\u0645\u0627\u0646 \u0641\u0633\u062a\u06cc\u0646\u06af<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0646\u0648\u0639 \u063a\u0630\u0627 \u062f\u0631 \u0628\u0627\u0632\u0647\u200c \u062e\u0648\u0631\u062f\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u0645\u0646\u0638\u0645<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u06a9\u06cc\u0641\u06cc\u062a \u062e\u0648\u0627\u0628 \u0648 \u0627\u0633\u062a\u0631\u0633<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0648\u0636\u0639\u06cc\u062a \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0648 \u0698\u0646\u062a\u06cc\u06a9 \u0641\u0631\u062f\u06cc<\/span><\/li>\n<\/ul>\n<h3><b>\u06f1. \u0645\u062f\u062a \u0632\u0645\u0627\u0646 \u0641\u0633\u062a\u06cc\u0646\u06af<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0647\u0631\u0686\u0647 \u0628\u0627\u0632\u0647\u200c \u0641\u0633\u062a\u06cc\u0646\u06af \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631 \u0628\u0627\u0634\u062f (\u0645\u062b\u0644 \u0645\u062f\u0644 \u06f1\u06f8\/\u06f6 \u0628\u0647 \u062c\u0627\u06cc \u06f1\u06f2\/\u06f1\u06f2)\u060c \u0628\u062f\u0646 \u0632\u0645\u0627\u0646 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0631\u0627\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0630\u062e\u0627\u06cc\u0631 \u0686\u0631\u0628\u06cc \u062f\u0627\u0631\u062f \u0648 \u0647\u0645\u06cc\u0646 \u0627\u0645\u0631 \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0631\u0648\u0646\u062f<\/span><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;\"> \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<h3><b>\u06f2. \u0646\u0648\u0639 \u063a\u0630\u0627 \u062f\u0631 \u0628\u0627\u0632\u0647\u200c \u062e\u0648\u0631\u062f\u0646 \u0631\u0698\u06cc\u0645 \u0641\u0633\u062a\u06cc\u0646\u06af<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u06af\u0631 \u062f\u0631 \u0633\u0627\u0639\u0627\u062a \u0645\u062c\u0627\u0632 \u063a\u0630\u0627 \u062e\u0648\u0631\u062f\u0646\u060c \u0627\u0632 \u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc \u0645\u0627\u0646\u0646\u062f:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u063a\u0630\u0627\u0647\u0627\u06cc \u067e\u0631\u06a9\u0627\u0644\u0631\u06cc<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0634\u06cc\u0631\u06cc\u0646\u06cc<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0641\u0633\u062a\u200c\u0641\u0648\u062f<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0634\u0648\u062f\u060c \u062a\u0623\u062b\u06cc\u0631 \u0641\u0633\u062a\u06cc\u0646\u06af \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u06cc\u0627\u0628\u062f.<\/span><a href=\"https:\/\/fitclub.ir\/blog\/fasting-diet\/\"> <span style=\"font-weight: 400;\">\u0631\u0698\u06cc\u0645 \u0641\u0633\u062a\u06cc\u0646\u06af<\/span><\/a><span style=\"font-weight: 400;\"> \u0632\u0645\u0627\u0646\u06cc \u0645\u0624\u062b\u0631 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0627 \u0631\u0698\u06cc\u0645 \u0644\u0627\u063a\u0631\u06cc \u0633\u0627\u0644\u0645 \u0647\u0645\u0631\u0627\u0647 \u0628\u0627\u0634\u062f\u061b \u06cc\u0639\u0646\u06cc \u0648\u0639\u062f\u0647\u200c\u0647\u0627\u06cc\u06cc \u0634\u0627\u0645\u0644:<\/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;\">\u0633\u0628\u0632\u06cc\u062c\u0627\u062a<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0645\u0641\u06cc\u062f<\/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<\/ul>\n<h3><b>\u06f3. \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u0645\u0646\u0638\u0645\u061b \u06a9\u0644\u06cc\u062f \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0628\u0627 \u0631\u0698\u06cc\u0645 \u0641\u0633\u062a\u06cc\u0646\u06af<\/b><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-93997 size-full\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/12\/3.webp\" alt=\"\u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u0645\u0646\u0638\u0645\u061b \u06a9\u0644\u06cc\u062f \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0628\u0627 \u0631\u0698\u06cc\u0645 \u0641\u0633\u062a\u06cc\u0646\u06af | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/12\/3.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/12\/3-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/12\/3-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/12\/3-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u0631\u0632\u0634 \u0628\u0647\u200c \u0648\u06cc\u0698\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0648 \u0647\u0648\u0627\u0632\u06cc \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u0628\u062f\u0646 \u0628\u0647 \u062c\u0627\u06cc \u0627\u0632 \u062f\u0633\u062a \u062f\u0627\u062f\u0646 \u0639\u0636\u0644\u0647\u060c \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u0627\u0646\u0631\u0698\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u062f. \u062a\u0631\u06a9\u06cc\u0628 \u0641\u0633\u062a\u06cc\u0646\u06af \u0648 \u0648\u0631\u0632\u0634 \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0631\u0648\u0634\u200c\u0647\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u067e\u0627\u06cc\u062f\u0627\u0631 \u0627\u0633\u062a.<\/span><\/p>\n<h3><b>\u06f4. \u06a9\u06cc\u0641\u06cc\u062a \u062e\u0648\u0627\u0628 \u0648 \u0627\u0633\u062a\u0631\u0633\u061b \u06a9\u0645\u06a9 \u0628\u0647 \u0644\u0627\u063a\u0631\u06cc \u0628\u0627 \u0631\u0698\u06cc\u0645 \u0641\u0633\u062a\u06cc\u0646\u06af<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u06a9\u0645\u200c\u062e\u0648\u0627\u0628\u06cc \u0648 \u0627\u0633\u062a\u0631\u0633 \u0645\u0632\u0645\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0633\u0637\u062d \u0647\u0648\u0631\u0645\u0648\u0646 \u06a9\u0648\u0631\u062a\u06cc\u0632\u0648\u0644 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u062f \u06a9\u0647 \u0645\u0627\u0646\u0639 \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f. \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u062e\u0648\u0627\u0628 \u06a9\u0627\u0641\u06cc \u0648 \u0622\u0631\u0627\u0645\u0634 \u0630\u0647\u0646\u06cc \u0646\u0642\u0634 \u0645\u0647\u0645\u06cc \u062f\u0631 \u0645\u0648\u0641\u0642\u06cc\u062a \u0631\u0698\u06cc\u0645 \u0641\u0633\u062a\u06cc\u0646\u06af \u062f\u0627\u0631\u0646\u062f.<\/span><\/p>\n<h3><b>\u06f5. \u0648\u0636\u0639\u06cc\u062a \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0648 \u0698\u0646\u062a\u06cc\u06a9 \u0641\u0631\u062f\u06cc<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0628\u0639\u0636\u06cc \u0627\u0641\u0631\u0627\u062f \u0628\u0647 \u200c\u0637\u0648\u0631 \u0637\u0628\u06cc\u0639\u06cc \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0633\u0631\u06cc\u0639\u200c\u062a\u0631\u06cc \u062f\u0627\u0631\u0646\u062f \u0648 \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u0648\u0632\u0646 \u06a9\u0645 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u060c \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u06af\u0631\u0648\u0647\u06cc \u062f\u06cc\u06af\u0631 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0632\u0645\u0627\u0646 \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0627\u0631\u0646\u062f \u062a\u0627 \u0646\u062a\u0627\u06cc\u062c \u0631\u0627 \u0628\u0628\u06cc\u0646\u0646\u062f. \u067e\u0633 \u0628\u0631\u0627\u0633\u0627\u0633 \u0639\u0645\u0644\u06a9\u0631\u062f \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0628\u062f\u0646 \u0628\u0627\u0632\u0647 \u0632\u0645\u0627\u0646\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0628\u0627 \u0641\u0633\u062a\u06cc\u0646\u06af \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062f\u0631 \u0627\u0641\u0631\u0627\u062f \u0645\u062e\u062a\u0644\u0641 \u0645\u062a\u0641\u0627\u0648\u062a \u0628\u0627\u0634\u062f.<\/span><\/p>\n<h2 id=\"toc-%d8%b1%da%98%db%8c%d9%85-%d9%81%d8%b3%d8%aa%db%8c%d9%86%da%af-%da%86%d9%86%d8%af-%da%a9%db%8c%d9%84%d9%88-%d9%84%d8%a7%d8%ba%d8%b1-%d9%85%db%8c%da%a9%d9%86%d8%af%d8%9f-%d8%b1%d9%88%d9%86-2\"  data-toc=\"true\"><b>\u0631\u0698\u06cc\u0645 \u0641\u0633\u062a\u06cc\u0646\u06af \u0686\u0646\u062f \u06a9\u06cc\u0644\u0648 \u0644\u0627\u063a\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f\u061f \u0631\u0648\u0646\u062f \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0628\u0631 \u0627\u0633\u0627\u0633 \u0628\u0627\u0632\u0647 \u0632\u0645\u0627\u0646\u06cc<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-93998\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/12\/4.webp\" alt=\"\u0631\u0698\u06cc\u0645 \u0641\u0633\u062a\u06cc\u0646\u06af \u0686\u0646\u062f \u06a9\u06cc\u0644\u0648 \u0644\u0627\u063a\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f\u061f | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/12\/4.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/12\/4-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/12\/4-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/12\/4-768x448.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>\u0628\u0627\u0632\u0647 \u0632\u0645\u0627\u0646\u06cc<\/b><\/td>\n<td><b>\u0645\u06cc\u0627\u0646\u06af\u06cc\u0646 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646<\/b><\/td>\n<td><b>\u062a\u0648\u0636\u06cc\u062d<\/b><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0647\u0641\u062a\u0647 \u0627\u0648\u0644<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06f1 \u062a\u0627 \u06f2 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0639\u0645\u062f\u062a\u0627\u064b \u0622\u0628 \u0628\u062f\u0646 \u0648 \u06af\u0644\u06cc\u06a9\u0648\u0698\u0646<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0647\u0641\u062a\u0647 \u062f\u0648\u0645 \u062a\u0627 \u0686\u0647\u0627\u0631\u0645<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06f0.\u06f5 \u062a\u0627 \u06f1 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645 \u062f\u0631 \u0647\u0641\u062a\u0647<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0634\u0631\u0648\u0639 \u0686\u0631\u0628\u06cc \u200c\u0633\u0648\u0632\u06cc \u0648\u0627\u0642\u0639\u06cc<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0645\u0627\u0647 \u062f\u0648\u0645 \u0648 \u0633\u0648\u0645<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06f3 \u062a\u0627 \u06f5 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u062a\u062b\u0628\u06cc\u062a \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0648 \u062a\u063a\u06cc\u06cc\u0631 \u062a\u0631\u06a9\u06cc\u0628 \u0628\u062f\u0646<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0628\u0639\u062f \u0627\u0632 \u06f3 \u0645\u0627\u0647<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u062a\u0627 \u06f1\u06f0 \u06a9\u06cc\u0644\u0648 \u06cc\u0627 \u0628\u06cc\u0634\u062a\u0631<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0628\u0633\u062a\u0647 \u0628\u0647 \u062a\u062f\u0627\u0648\u0645 \u0641\u0633\u062a\u06cc\u0646\u06af \u0648 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h2 id=\"toc-%da%86%d8%b7%d9%88%d8%b1-%d8%b3%d8%b1%d8%b9%d8%aa-%da%a9%d8%a7%d9%87%d8%b4-%d9%88%d8%b2%d9%86-%d8%a8%d8%a7-%d9%81%d8%b3%d8%aa%db%8c%d9%86%da%af-%d8%b1%d8%a7-%d8%a7%d9%81%d8%b2%d8%a7%db%8c%d8%b4-%d8%af-3\"  data-toc=\"true\"><b>\u0686\u0637\u0648\u0631 \u0633\u0631\u0639\u062a \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0628\u0627 \u0641\u0633\u062a\u06cc\u0646\u06af \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u0645\u061f<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-93999\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/12\/5.webp\" alt=\"\u0686\u0637\u0648\u0631 \u0633\u0631\u0639\u062a \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0628\u0627 \u0641\u0633\u062a\u06cc\u0646\u06af \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u0645\u061f | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/12\/5.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/12\/5-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/12\/5-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/12\/5-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u0631\u0698\u06cc\u0645 \u0641\u0633\u062a\u06cc\u0646\u06af \u0628\u0647\u200c\u062e\u0648\u062f\u06cc\u200c\u062e\u0648\u062f \u0631\u0648\u0634\u06cc \u0645\u0624\u062b\u0631 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0627\u0633\u062a\u060c \u0627\u0645\u0627 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u067e\u0633 \u0627\u0632 \u0686\u0646\u062f \u0647\u0641\u062a\u0647 \u0645\u062a\u0648\u062c\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u06a9\u0647 \u0631\u0648\u0646\u062f \u0644\u0627\u063a\u0631\u06cc\u200c\u0634\u0627\u0646 \u06a9\u0646\u062f\u062a\u0631 \u0634\u062f\u0647 \u06cc\u0627 \u062d\u062a\u06cc \u0645\u062a\u0648\u0642\u0641 \u0634\u062f\u0647 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u0645\u0633\u0626\u0644\u0647 \u06a9\u0627\u0645\u0644\u0627\u064b \u0637\u0628\u06cc\u0639\u06cc \u0627\u0633\u062a\u060c \u0686\u0648\u0646 \u0628\u062f\u0646 \u067e\u0633 \u0627\u0632 \u0645\u062f\u062a\u06cc \u0628\u0627 \u0634\u0631\u0627\u06cc\u0637 \u062c\u062f\u06cc\u062f \u0633\u0627\u0632\u06af\u0627\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0628\u0627 \u0627\u06cc\u0646 \u062d\u0627\u0644\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0628\u0627 \u0686\u0646\u062f \u0627\u0642\u062f\u0627\u0645 \u0639\u0644\u0645\u06cc \u0648 \u0627\u0635\u0648\u0644\u06cc\u060c \u0633\u0631\u0639\u062a \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0628\u0627 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\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627\u06cc \u0633\u0627\u062f\u0647<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u062e\u0648\u0627\u0628 \u06a9\u0627\u0641\u06cc \u0648 \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0645\u0634\u0648\u0631\u062a \u0628\u0627 \u0645\u062a\u062e\u0635\u0635 \u062a\u063a\u0630\u06cc\u0647<\/span><\/li>\n<\/ul>\n<h3><b>\u06f1. \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0631\u06cc\u0627\u0641\u062a \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u0631\u0627\u06cc \u062a\u062d\u0631\u06cc\u06a9 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-94000\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/12\/6.webp\" alt=\"\u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0631\u06cc\u0627\u0641\u062a \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u0631\u0627\u06cc \u062a\u062d\u0631\u06cc\u06a9 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/12\/6.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/12\/6-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/12\/6-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/12\/6-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u06cc\u06a9\u06cc \u0627\u0632 \u06a9\u0644\u06cc\u062f\u0647\u0627\u06cc \u0627\u0635\u0644\u06cc \u062f\u0631 \u0633\u0631\u0639\u062a\u200c\u0628\u062e\u0634\u06cc\u062f\u0646 \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0631\u06cc\u0627\u0641\u062a 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\u0645\u0648\u0627\u0631\u062f \u0632\u06cc\u0631 \u0627\u0633\u062a:<\/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;\">\u0645\u0627\u0633\u062a \u06cc\u0648\u0646\u0627\u0646\u06cc<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062a\u0648\u0641\u0648<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0645\u062a\u062e\u0635\u0635\u0627\u0646 \u062a\u063a\u0630\u06cc\u0647 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u062d\u062f\u0648\u062f \u06f3\u06f0\u066a \u06a9\u0627\u0644\u0631\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u0627\u0632 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u062a\u0623\u0645\u06cc\u0646 \u0634\u0648\u062f \u062a\u0627 \u0628\u062f\u0646 \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u062f.<\/span><\/p>\n<h3><b>\u06f2. \u062a\u063a\u06cc\u06cc\u0631 \u0628\u0627\u0632\u0647\u200c\u0647\u0627\u06cc \u0641\u0633\u062a\u06cc\u0646\u06af \u0628\u0631\u0627\u06cc \u062a\u062d\u0631\u06cc\u06a9 \u062f\u0648\u0628\u0627\u0631\u0647 \u0628\u062f\u0646<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u06af\u0631 \u0645\u062f\u062a\u06cc \u0627\u0633\u062a \u0627\u0632 \u06cc\u06a9 \u0627\u0644\u06af\u0648\u06cc \u062b\u0627\u0628\u062a \u0645\u062b\u0644 \u06f1\u06f6:\u06f8 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u062f\u0646 \u0628\u0647 \u0627\u06cc\u0646 \u0631\u06cc\u062a\u0645 \u0639\u0627\u062f\u062a \u06a9\u0631\u062f\u0647 \u0628\u0627\u0634\u062f. \u062a\u063a\u06cc\u06cc\u0631 \u062f\u0648\u0631\u0647\u200c\u0627\u06cc 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\u0627\u06af\u0631 \u062a\u0627\u0632\u0647\u200c\u06a9\u0627\u0631 \u0647\u0633\u062a\u06cc\u062f \u06cc\u0627 \u0628\u06cc\u0645\u0627\u0631\u06cc \u062e\u0627\u0635\u06cc \u062f\u0627\u0631\u06cc\u062f\u060c \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0627\u06cc\u0646 \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a \u0631\u0627 \u0632\u06cc\u0631 \u0646\u0638\u0631 \u0645\u062a\u062e\u0635\u0635 \u062a\u063a\u0630\u06cc\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/span><\/p>\n\n<h3><b>\u06f3. \u0627\u0641\u0632\u0627\u06cc\u0634 \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u062f\u0631 \u067e\u0627\u06cc\u0627\u0646 \u062f\u0648\u0631\u0647\u200c \u0641\u0633\u062a<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0648\u0631\u0632\u0634 \u062f\u0631 \u062d\u0627\u0644\u062a \u0646\u0627\u0634\u062a\u0627 (\u0645\u062b\u0644\u0627\u064b \u0642\u0628\u0644 \u0627\u0632 \u0627\u0648\u0644\u06cc\u0646 \u0648\u0639\u062f\u0647 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400;\">\u062f\u0648\u0686\u0631\u062e\u0647\u200c\u0633\u0648\u0627\u0631\u06cc<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0628\u0627 \u062d\u0631\u06a9\u0627\u062a \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0645\u062b\u0644:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u062f\u0645\u0628\u0644<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0624\u062b\u0631\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0631\u0639\u062a \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u062f\u0631 \u0641\u0633\u062a\u06cc\u0646\u06af \u0627\u0633\u062a.<\/span><\/p>\n<h3><b>\u06f4. \u0645\u0635\u0631\u0641 \u0622\u0628 \u0648 \u0646\u0648\u0634\u06cc\u062f\u0646\u06cc\u200c\u0647\u0627\u06cc \u0628\u062f\u0648\u0646 \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631 \u0637\u0648\u0644 \u0641\u0633\u062a<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u06af\u0627\u0647\u06cc \u06a9\u0646\u062f \u0634\u062f\u0646 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0628\u0647\u200c \u062e\u0627\u0637\u0631 \u06a9\u0645\u200c\u0622\u0628\u06cc \u0628\u062f\u0646 \u0627\u0633\u062a. \u0646\u0648\u0634\u06cc\u062f\u0646 \u0622\u0628 \u06a9\u0627\u0641\u06cc \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0631\u0627 \u0641\u0639\u0627\u0644 \u0646\u06af\u0647 \u0645\u06cc\u200c\u062f\u0627\u0631\u062f \u0648 \u0627\u0634\u062a\u0647\u0627 \u0631\u0627 \u06a9\u0646\u062a\u0631\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u0622\u0628\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0686\u0627\u06cc \u0633\u0628\u0632<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0642\u0647\u0648\u0647 \u0633\u06cc\u0627\u0647<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062f\u0645\u0646\u0648\u0634\u200c\u0647\u0627\u06cc \u0628\u062f\u0648\u0646 \u0634\u06a9\u0631<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0646\u06cc\u0632 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0647\u0645 \u06a9\u0627\u0644\u0631\u06cc \u0646\u062f\u0627\u0631\u0646\u062f \u0648 \u0647\u0645 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/span><\/p>\n<h3><b>\u06f5. \u06a9\u0627\u0647\u0634 \u0645\u0635\u0631\u0641 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627\u06cc \u0633\u0627\u062f\u0647<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u062d\u062a\u06cc \u0627\u06af\u0631 \u062f\u0631 \u0628\u0627\u0632\u0647\u200c \u0645\u062c\u0627\u0632 \u063a\u0630\u0627 \u0628\u062e\u0648\u0631\u06cc\u062f\u060c \u0645\u0635\u0631\u0641 \u0632\u06cc\u0627\u062f \u0642\u0646\u062f \u0648 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627\u06cc \u062a\u0635\u0641\u06cc\u0647\u200c\u0634\u062f\u0647 \u0645\u062b\u0644:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0646\u0627\u0646 \u0633\u0641\u06cc\u062f<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0628\u0631\u0646\u062c \u0633\u0641\u06cc\u062f<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0634\u06cc\u0631\u06cc\u0646\u06cc\u200c\u0647\u0627<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0627\u062b\u0631 \u0641\u0633\u062a\u06cc\u0646\u06af \u0631\u0627 \u062e\u0646\u062b\u06cc \u06a9\u0646\u062f. \u0645\u062a\u062e\u0635\u0635\u0627\u0646 \u062a\u063a\u0630\u06cc\u0647 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u062a\u0639\u0627\u062f\u0644 \u0642\u0646\u062f \u062e\u0648\u0646 \u0648 \u0628\u0647\u0628\u0648\u062f \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645\u060c \u0627\u0632 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627\u06cc \u067e\u06cc\u0686\u06cc\u062f\u0647 \u0645\u0627\u0646\u0646\u062f \u0645\u0648\u0627\u0631\u062f \u0632\u06cc\u0631 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u062c\u0648 \u062f\u0648\u0633\u0631<\/span><\/li>\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\u0628\u0632\u06cc\u062c\u0627\u062a \u0631\u06cc\u0634\u0647\u200c\u0627\u06cc<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0627\u06cc\u0646 \u0646\u0648\u0639 \u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc \u0627\u0646\u0631\u0698\u06cc \u067e\u0627\u06cc\u062f\u0627\u0631 \u0641\u0631\u0627\u0647\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u0627\u062d\u0633\u0627\u0633 \u0633\u06cc\u0631\u06cc \u0631\u0627 \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/span><\/p>\n<h3><b>\u06f6. \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u062e\u0648\u0627\u0628 \u06a9\u0627\u0641\u06cc \u0648 \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u06a9\u0645\u200c\u062e\u0648\u0627\u0628\u06cc \u06cc\u06a9\u06cc \u0627\u0632 \u0639\u0648\u0627\u0645\u0644 \u067e\u0646\u0647\u0627\u0646 \u062f\u0631 \u062a\u0648\u0642\u0641 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0627\u0633\u062a. \u0648\u0642\u062a\u06cc \u062e\u0648\u0627\u0628 \u06a9\u0627\u0641\u06cc \u0646\u062f\u0627\u0631\u06cc\u062f\u060c \u0633\u0637\u062d \u0647\u0648\u0631\u0645\u0648\u0646 \u06a9\u0648\u0631\u062a\u06cc\u0632\u0648\u0644 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0631\u0648\u062f \u0648 \u0628\u062f\u0646 \u062a\u0645\u0627\u06cc\u0644 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0647 \u0630\u062e\u06cc\u0631\u0647 \u0686\u0631\u0628\u06cc \u067e\u06cc\u062f\u0627 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0645\u062f\u06cc\u062a\u06cc\u0634\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062a\u0646\u0641\u0633 \u0639\u0645\u06cc\u0642<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u06cc\u0648\u06af\u0627<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u06a9\u0645\u06a9 \u06a9\u0646\u062f. \u06cc\u06a9 \u062e\u0648\u0627\u0628 \u0645\u0646\u0638\u0645 \u06f7 \u062a\u0627 \u06f8 \u0633\u0627\u0639\u062a\u0647 \u062f\u0631 \u0634\u0628\u060c \u0628\u0647 \u200c\u0627\u0646\u062f\u0627\u0632\u0647\u200c \u0648\u0631\u0632\u0634 \u06cc\u0627 \u062a\u063a\u0630\u06cc\u0647 \u062f\u0631\u0633\u062a \u062f\u0631 \u0645\u0648\u0641\u0642\u06cc\u062a \u0631\u0698\u06cc\u0645 \u0641\u0633\u062a\u06cc\u0646\u06af \u0645\u0624\u062b\u0631 \u0627\u0633\u062a.<\/span><\/p>\n<h3><b>\u06f7. \u0628\u0631\u0631\u0633\u06cc \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646\u06cc \u0628\u0627 \u0645\u0634\u0648\u0631\u062a \u0645\u062a\u062e\u0635\u0635 \u062a\u063a\u0630\u06cc\u0647<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u06af\u0631 \u0628\u0627 \u0648\u062c\u0648\u062f \u0631\u0639\u0627\u06cc\u062a \u062a\u0645\u0627\u0645 \u0627\u0635\u0648\u0644 \u0647\u0646\u0648\u0632 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0634\u0645\u0627 \u06a9\u0646\u062f \u0627\u0633\u062a\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0645\u0648\u0627\u0631\u062f \u0632\u06cc\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u062a\u0646\u0638\u06cc\u0645 \u062f\u0642\u06cc\u0642 \u06a9\u0627\u0644\u0631\u06cc<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0635\u0644\u0627\u062d \u0648\u0639\u062f\u0647\u200c\u0647\u0627<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0628\u0631\u0631\u0633\u06cc \u0648\u0636\u0639\u06cc\u062a \u062a\u06cc\u0631\u0648\u0626\u06cc\u062f<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0628\u0631\u0631\u0633\u06cc \u0642\u0646\u062f \u062e\u0648\u0646<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0645\u0631\u0627\u062c\u0639\u0647 \u0628\u0647<\/span><a href=\"https:\/\/fitclub.ir\/blog\/%D9%85%D8%AA%D8%AE%D8%B5%D8%B5-%D8%AA%D8%BA%D8%B0%DB%8C%D9%87\/\"> <span style=\"font-weight: 400;\">\u0645\u062a\u062e\u0635\u0635 \u062a\u063a\u0630\u06cc\u0647<\/span><\/a><span style=\"font-weight: 400;\"> \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0628\u0631\u0646\u0627\u0645\u0647\u200c \u0634\u062e\u0635\u06cc\u200c\u0633\u0627\u0632\u06cc\u200c\u0634\u062f\u0647\u200c\u0627\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0645\u0637\u0627\u0628\u0642 \u0628\u0627 \u0646\u06cc\u0627\u0632 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u06a9 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0637\u0631\u0627\u062d\u06cc \u0634\u062f\u0647 \u0627\u0633\u062a.<\/span><\/p>\n<h2 id=\"toc-%da%86%d8%b1%d8%a7-%d8%a8%d8%a7-%d9%81%d8%b3%d8%aa%db%8c%d9%86%da%af-%d9%84%d8%a7%d8%ba%d8%b1-%d9%86%d9%85%db%8c%d8%b4%d9%88%d9%85%d8%9f-4\"  data-toc=\"true\"><b>\u0686\u0631\u0627 \u0628\u0627 \u0641\u0633\u062a\u06cc\u0646\u06af \u0644\u0627\u063a\u0631 \u0646\u0645\u06cc\u200c\u0634\u0648\u0645\u061f<\/b><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-94001 size-full\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/12\/7.webp\" alt=\"\u0686\u0631\u0627 \u0628\u0627 \u0641\u0633\u062a\u06cc\u0646\u06af \u0644\u0627\u063a\u0631 \u0646\u0645\u06cc\u200c\u0634\u0648\u0645\u061f | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/12\/7.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/12\/7-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/12\/7-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/12\/7-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<figure class=\"block-table\">\n<table>\n<tbody>\n<tr>\n<td><b>\u0639\u0644\u062a<\/b><\/td>\n<td><b>\u062a\u0623\u062b\u06cc\u0631 \u0628\u0631 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646<\/b><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400;\">\u067e\u0631\u062e\u0648\u0631\u06cc \u062f\u0631 \u0628\u0627\u0632\u0647 \u0645\u062c\u0627\u0632<\/span><\/td>\n<td style=\"text-align: center;\" rowspan=\"3\"><span style=\"font-weight: 400;\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a\u06cc<br \/>\n<\/span><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u0627\u0646\u06af\u06cc\u0632\u0647 \u0648 \u062a\u0645\u0631\u06a9\u0632<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0628\u06cc\u200c\u0646\u0638\u0645\u06cc \u062f\u0631 \u0633\u0627\u0639\u062a \u062e\u0648\u0627\u0628<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0631\u0633 \u06a9\u0627\u0631\u06cc<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0645\u0642\u0627\u0648\u0645\u062a \u0628\u0647 \u0627\u0646\u0633\u0648\u0644\u06cc\u0646<\/span><\/td>\n<td style=\"text-align: center;\" rowspan=\"3\"><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u0633\u0648\u062e\u062a\u200c\u0648\u0633\u0627\u0632<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0627\u062d\u062a\u0628\u0627\u0633 \u0686\u0631\u0628\u06cc \u062f\u0631 \u0628\u062f\u0646<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0645\u0634\u06a9\u0644\u0627\u062a \u062a\u06cc\u0631\u0648\u0626\u06cc\u062f<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0646\u0648\u0633\u0627\u0646\u0627\u062a \u0647\u0648\u0631\u0645\u0648\u0646\u06cc<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u06a9\u0645\u200c\u062a\u062d\u0631\u06a9\u06cc<\/span><\/td>\n<td style=\"text-align: center;\" rowspan=\"2\"><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u0627\u062b\u0631 \u0641\u0633\u062a\u06cc\u0646\u06af<br \/>\n<\/span><span style=\"font-weight: 400;\">\u06a9\u0646\u062f \u0634\u062f\u0646 \u0631\u0648\u0646\u062f \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0645\u0635\u0631\u0641 \u0632\u06cc\u0627\u062f \u0646\u0648\u0634\u06cc\u062f\u0646\u06cc \u0642\u0646\u062f\u06cc<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<p style=\"text-align: right;\"><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0645\u0635\u0631\u0641 \u06a9\u0627\u0644\u0631\u06cc \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f \u062f\u0631 \u0628\u0627\u0632\u0647 \u0645\u062c\u0627\u0632<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u06a9\u0645\u200c\u062e\u0648\u0627\u0628\u06cc \u0648 \u0627\u0633\u062a\u0631\u0633 \u0645\u0632\u0645\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0646\u0628\u0648\u062f \u062a\u062d\u0631\u06a9 \u06a9\u0627\u0641\u06cc<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0648\u0639\u062f\u0647\u200c\u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc \u0628\u062f\u0648\u0646 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0633\u06cc\u06a9\u0644 \u0647\u0648\u0631\u0645\u0648\u0646\u06cc \u06cc\u0627 \u0645\u0642\u0627\u0648\u0645\u062a \u0628\u0647 \u0627\u0646\u0633\u0648\u0644\u06cc\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0632\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u062f\u0631 \u0646\u0648\u0634\u06cc\u062f\u0646\u06cc\u200c\u0647\u0627\u06cc \u067e\u0631\u06a9\u0627\u0644\u0631\u06cc<\/span><\/li>\n<\/ul>\n<h3><b>\u06a9\u0627\u0644\u0631\u06cc \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f \u062f\u0631 \u0628\u0627\u0632\u0647 \u0645\u062c\u0627\u0632<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0628\u0633\u06cc\u0627\u0631\u06cc \u062a\u0635\u0648\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0627\u06af\u0631 \u062f\u0631 \u0645\u062d\u062f\u0648\u062f\u0647\u200c \u0632\u0645\u0627\u0646\u06cc 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[&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":93995,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[33],"tags":[],"class_list":["post-40178","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-33"],"_links":{"self":[{"href":"https:\/\/fitclub.ir\/blog\/wp-json\/wp\/v2\/posts\/40178","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitclub.ir\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitclub.ir\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitclub.ir\/blog\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/fitclub.ir\/blog\/wp-json\/wp\/v2\/comments?post=40178"}],"version-history":[{"count":7,"href":"https:\/\/fitclub.ir\/blog\/wp-json\/wp\/v2\/posts\/40178\/revisions"}],"predecessor-version":[{"id":94006,"href":"https:\/\/fitclub.ir\/blog\/wp-json\/wp\/v2\/posts\/40178\/revisions\/94006"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitclub.ir\/blog\/wp-json\/wp\/v2\/media\/93995"}],"wp:attachment":[{"href":"https:\/\/fitclub.ir\/blog\/wp-json\/wp\/v2\/media?parent=40178"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitclub.ir\/blog\/wp-json\/wp\/v2\/categories?post=40178"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitclub.ir\/blog\/wp-json\/wp\/v2\/tags?post=40178"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}