{"id":56813,"date":"2023-12-01T16:00:56","date_gmt":"2023-12-01T12:35:12","guid":{"rendered":"https:\/\/fitclub.ir\/blog\/?p=56813"},"modified":"2024-11-24T03:51:26","modified_gmt":"2024-11-24T00:21:26","slug":"alternating-dumbbell-chest-fly","status":"publish","type":"post","link":"https:\/\/fitclub.ir\/blog\/alternating-dumbbell-chest-fly\/","title":{"rendered":"\u0622\u0645\u0648\u0632\u0634 \u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc \u0641\u0644\u0627\u06cc \u0633\u06cc\u0646\u0647 \u0635\u0641\u062d\u0647 \u0647\u0627\u0644\u062a\u0631 \u0645\u062a\u0646\u0627\u0648\u0628"},"content":{"rendered":"<div class=\"content-area\"><div id=\"93516745056\"><script src=\"https:\/\/www.aparat.com\/embed\/NJuGg?data[rnddiv]=93516745056&amp;data[responsive]=yes\" type=\"text\/JavaScript\"><\/script><\/div>\n\n<p>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06cc\u06a9\u06cc \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u0645\u0647\u0645 \u0648 \u0645\u0624\u062b\u0631 \u062f\u0631 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\u0628\u0631\u0627\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628 \u062f\u06cc\u062f\u06af\u06cc<\/h4>\n<h5>\u0634\u0646\u0627\u062e\u062a\u0646 \u0645\u062d\u062f\u0648\u062f\u06cc\u062a\u200c\u0647\u0627\u06cc \u0628\u062f\u0646<\/h5>\n<p>\u0647\u0631\u06a9\u0633\u06cc \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0645\u062d\u062f\u0648\u062f\u06cc\u062a\u200c\u0647\u0627\u06cc \u0628\u062f\u0646\u06cc \u062e\u0627\u0635\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f. \u0634\u0646\u0627\u062e\u062a\u0646 \u0627\u06cc\u0646 \u0645\u062d\u062f\u0648\u062f\u06cc\u062a\u200c\u0647\u0627 \u0648 \u062a\u0646\u0638\u06cc\u0645 \u062d\u0631\u06a9\u0627\u062a \u0628\u0647 \u0645\u0648\u0642\u0639 \u0628\u0631 \u0627\u0633\u0627\u0633 \u0622\u0646\u0647\u0627\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0627\u0632 \u0622\u0633\u06cc\u0628 \u062f\u06cc\u062f\u06af\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u06a9\u0646\u062f.<\/p>\n<h5>\u0645\u0634\u0627\u0648\u0631\u0647 \u0645\u062a\u062e\u0635\u0635<\/h5>\n<p>\u0647\u0645\u06cc\u0634\u0647 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0642\u0628\u0644 \u0627\u0632 \u0634\u0631\u0648\u0639 \u0628\u0647 \u0647\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u06cc\u0627 \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u0627\u062a \u062e\u0627\u0635\u060c \u0628\u0627 \u06a9\u0627\u0631\u0634\u0646\u0627\u0633\u0627\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628 \u0645\u0634\u0648\u0631\u062a \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647\u0646\u0645\u0627\u06cc\u06cc \u0631\u0627 \u0628\u0631\u0627\u06cc \u0648\u0636\u0639\u06cc\u062a \u0641\u06cc\u0632\u06cc\u06a9\u06cc \u062e\u0648\u062f \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u06cc\u062f.<\/p>\n<h4>\u0645\u0646\u0639 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<h5>\u0627\u0641\u0631\u0627\u062f \u0628\u0627 \u0645\u0634\u06a9\u0644\u0627\u062a \u0642\u0644\u0628\u06cc<\/h5>\n<p>\u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0645\u0634\u06a9\u0644\u0627\u062a \u0642\u0644\u0628\u06cc \u062f\u0627\u0631\u0646\u062f \u06cc\u0627 \u0628\u0647 \u062a\u0627\u0632\u06af\u06cc \u0639\u0645\u0644 \u062c\u0631\u0627\u062d\u06cc \u0642\u0644\u0628\u06cc \u062f\u0627\u0634\u062a\u0647\u200c\u0627\u0646\u062f\u060c \u0628\u0627\u06cc\u062f \u0627\u0632 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u067e\u0631\u0647\u06cc\u0632 \u06a9\u0646\u0646\u062f \u06cc\u0627 \u062d\u062f\u0627\u0642\u0644 \u0628\u0627 \u06a9\u0627\u0631\u0634\u0646\u0627\u0633\u0627\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u0646\u062f.<\/p>\n<h5>\u0627\u0641\u0631\u0627\u062f \u0628\u0627 \u0645\u0634\u06a9\u0644\u0627\u062a \u062f\u0631 \u0645\u0641\u0627\u0635\u0644 \u06cc\u0627 \u06a9\u0645\u0631<\/h5>\n<p>\u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0645\u0634\u06a9\u0644\u0627\u062a \u062f\u0631 \u0645\u0641\u0627\u0635\u0644 \u0634\u0627\u0646\u0647\u060c \u06a9\u0645\u0631 \u06cc\u0627 \u06af\u0631\u062f\u0646 \u062f\u0627\u0631\u0646\u062f\u060c \u0628\u0627\u06cc\u062f \u0627\u062d\u062a\u06cc\u0627\u0637 \u06a9\u0646\u0646\u062f \u0648 \u062d\u062a\u0645\u0627\u064b \u0628\u0627 \u06a9\u0627\u0631\u0634\u0646\u0627\u0633\u0627\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628 \u0645\u0634\u0648\u0631\u062a \u06a9\u0646\u0646\u062f.<\/p>\n<h5>\u0627\u0641\u0631\u0627\u062f \u0628\u0627 \u0645\u0634\u06a9\u0644\u0627\u062a \u062a\u0646\u0641\u0633\u06cc<\/h5>\n<p>\u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0645\u0634\u06a9\u0644\u0627\u062a \u062a\u0646\u0641\u0633\u06cc \u0645\u0627\u0646\u0646\u062f \u0622\u0633\u0645 \u062f\u0627\u0631\u0646\u062f\u060c \u0628\u0627\u06cc\u062f \u0627\u0632 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062e\u0648\u062f\u062f\u0627\u0631\u06cc \u06a9\u0646\u0646\u062f \u06cc\u0627 \u0628\u0627 \u0645\u0634\u0648\u0631\u062a \u06a9\u0627\u0631\u0634\u0646\u0627\u0633\u0627\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u0646\u062f.<\/p>\n<h5>\u0627\u0641\u0631\u0627\u062f \u0628\u0627 \u0645\u0634\u06a9\u0644\u0627\u062a \u06a9\u0645\u0631<\/h5>\n<p>\u0627\u06af\u0631 \u06a9\u0633\u06cc \u0645\u0634\u06a9\u0644\u0627\u062a \u062f\u0631 \u0642\u0633\u0645\u062a \u06a9\u0645\u0631 \u062f\u0627\u0631\u062f\u060c \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0647 \u0645\u0634\u06a9\u0644\u0627\u062a \u0627\u0641\u0632\u0648\u062f\u0647 \u0634\u0648\u062f.<\/p>\n<h5>\u0627\u0641\u0631\u0627\u062f \u0628\u0627 \u0645\u0634\u06a9\u0644\u0627\u062a \u062f\u0631 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a<\/h5>\n<p>\u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0645\u0634\u06a9\u0644\u0627\u062a \u062f\u0631 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u06cc\u0627 \u0627\u0633\u06a9\u0644\u062a \u062f\u0627\u0631\u0646\u062f\u060c \u0628\u0627\u06cc\u062f \u0628\u0627 \u06a9\u0627\u0631\u0634\u0646\u0627\u0633\u0627\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628 \u0645\u0634\u0648\u0631\u062a \u06a9\u0646\u0646\u062f \u062a\u0627 \u0627\u0637\u0645\u06cc\u0646\u0627\u0646 \u062d\u0627\u0635\u0644 \u0634\u0648\u062f \u06a9\u0647 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0631\u0627\u06cc \u0622\u0646\u200c\u0647\u0627 \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a \u06cc\u0627 \u062e\u06cc\u0631.<\/p>\n<h3>\u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f \u0645\u0628\u062a\u062f\u06cc \u0648\u0631\u0632\u0634\u06cc \u0641\u0644\u0627\u06cc \u0633\u06cc\u0646\u0647 \u0635\u0641\u062d\u0647 \u0647\u0627\u0644\u062a\u0631 \u0645\u062a\u0646\u0627\u0648\u0628<\/h3>\n<table width=\"666\">\n<tbody>\n<tr>\n<td width=\"153\">\u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0633\u062a\u200c\u0647\u0627<\/td>\n<td width=\"168\">\u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631 \u062f\u0631 \u0647\u0631 \u0633\u062a<\/td>\n<td width=\"94\">\u062a\u0639\u062f\u0627\u062f \u0633\u062a<\/td>\n<td width=\"217\">\u062d\u0631\u06a9\u062a<\/td>\n<td width=\"33\">\u0631\u0648\u0632<\/td>\n<\/tr>\n<tr>\n<td width=\"153\">90-60 \u062b\u0627\u0646\u06cc\u0647<\/td>\n<td width=\"168\">10-12<\/td>\n<td width=\"94\">3<\/td>\n<td width=\"217\">\u0641\u0644\u0627\u06cc \u0633\u06cc\u0646\u0647 \u0635\u0641\u062d\u0647 \u0647\u0627\u0644\u062a\u0631 \u0645\u062a\u0646\u0627\u0648\u0628<\/td>\n<td width=\"33\">1<\/td>\n<\/tr>\n<tr>\n<td width=\"153\">&#8211;<\/td>\n<td width=\"168\">&#8211;<\/td>\n<td width=\"94\">&#8211;<\/td>\n<td width=\"217\">\u0627\u0633\u062a\u0631\u0627\u062d\u062a<\/td>\n<td width=\"33\">2<\/td>\n<\/tr>\n<tr>\n<td width=\"153\">90-60 \u062b\u0627\u0646\u06cc\u0647<\/td>\n<td width=\"168\">10-12<\/td>\n<td width=\"94\">3<\/td>\n<td width=\"217\">\u0641\u0644\u0627\u06cc \u0633\u06cc\u0646\u0647 \u0635\u0641\u062d\u0647 \u0647\u0627\u0644\u062a\u0631 \u0645\u062a\u0646\u0627\u0648\u0628<\/td>\n<td width=\"33\">3<\/td>\n<\/tr>\n<tr>\n<td width=\"153\">&#8211;<\/td>\n<td width=\"168\">&#8211;<\/td>\n<td width=\"94\">&#8211;<\/td>\n<td width=\"217\">\u0627\u0633\u062a\u0631\u0627\u062d\u062a<\/td>\n<td width=\"33\">4<\/td>\n<\/tr>\n<tr>\n<td width=\"153\">90-60 \u062b\u0627\u0646\u06cc\u0647<\/td>\n<td width=\"168\">10-12<\/td>\n<td width=\"94\">3<\/td>\n<td width=\"217\">\u0641\u0644\u0627\u06cc \u0633\u06cc\u0646\u0647 \u0635\u0641\u062d\u0647 \u0647\u0627\u0644\u062a\u0631 \u0645\u062a\u0646\u0627\u0648\u0628<\/td>\n<td width=\"33\">5<\/td>\n<\/tr>\n<tr>\n<td width=\"153\">&#8211;<\/td>\n<td width=\"168\">&#8211;<\/td>\n<td width=\"94\">&#8211;<\/td>\n<td width=\"217\">\u0627\u0633\u062a\u0631\u0627\u062d\u062a<\/td>\n<td width=\"33\">6<\/td>\n<\/tr>\n<tr>\n<td width=\"153\">90-60 \u062b\u0627\u0646\u06cc\u0647<\/td>\n<td width=\"168\">10-12<\/td>\n<td width=\"94\">3<\/td>\n<td width=\"217\">\u0641\u0644\u0627\u06cc \u0633\u06cc\u0646\u0647 \u0635\u0641\u062d\u0647 \u0647\u0627\u0644\u062a\u0631 \u0645\u062a\u0646\u0627\u0648\u0628<\/td>\n<td width=\"33\">7<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h4>\u0686\u06af\u0648\u0646\u0647 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0646\u062a\u06cc\u062c\u0647 \u0631\u0627 \u0627\u0632 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u06af\u06cc\u0631\u06cc\u0645\u061f<\/h4>\n<h5>\u062a\u0646\u0648\u0639 \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646<\/h5>\n<p>\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062e\u0648\u062f \u0631\u0627 \u062a\u0646\u0648\u0639 \u0628\u0628\u062e\u0634\u06cc\u062f. \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u06cc \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0633\u06cc\u0646\u0647 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0627\u0646\u0648\u0627\u0639 \u0639\u0636\u0644\u0627\u062a \u0647\u062f\u0641 \u062a\u062d\u0631\u06cc\u06a9 \u0634\u0648\u0646\u062f.<\/p>\n<h5>\u062a\u0648\u062c\u0647 \u0628\u0647 \u062a\u063a\u0630\u06cc\u0647<\/h5>\n<p>\u062a\u063a\u0630\u06cc\u0647 \u0633\u0627\u0644\u0645 \u0648 \u0645\u0646\u0627\u0633\u0628 \u0646\u0642\u0634 \u0645\u0647\u0645\u06cc \u062f\u0631 \u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u0648 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u062a 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