{"id":75724,"date":"2025-12-15T22:45:07","date_gmt":"2025-12-15T19:15:07","guid":{"rendered":"https:\/\/fitclub.ir\/blog\/?p=75724"},"modified":"2025-12-15T22:48:43","modified_gmt":"2025-12-15T19:18:43","slug":"loss-weight-in-a-week","status":"publish","type":"post","link":"https:\/\/fitclub.ir\/blog\/loss-weight-in-a-week\/","title":{"rendered":"\u0644\u0627\u063a\u0631\u06cc \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647 | \u0686\u06af\u0648\u0646\u0647 \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u0644\u0627\u063a\u0631 \u0634\u0648\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-%da%86%db%8c-%d8%a8%d8%ae%d9%88%d8%b1%db%8c%d9%85-%d9%84%d8%a7%d8%ba%d8%b1-%d8%b4%d9%88%db%8c%d9%85-%d8%af%d8%b1-%db%8c%da%a9-%d9%87%d9%81%d8%aa%d9%87%d8%9f-0\" class=\"transition-all hover:text-primary hover:underline\">\u0686\u06cc \u0628\u062e\u0648\u0631\u06cc\u0645 \u0644\u0627\u063a\u0631 \u0634\u0648\u06cc\u0645 \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647\u061f<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%da%86%da%af%d9%88%d9%86%d9%87-%d8%af%d8%b1-%db%8c%da%a9-%d9%87%d9%81%d8%aa%d9%87-10-%da%a9%db%8c%d9%84%d9%88-%d9%84%d8%a7%d8%ba%d8%b1-%d8%b4%d9%88%db%8c%d9%85%d8%9f-%d9%86%d9%85%d9%88%d9%86%d9%87-1\" class=\"transition-all hover:text-primary hover:underline\">\u0686\u06af\u0648\u0646\u0647 \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647 10 \u06a9\u06cc\u0644\u0648 \u0644\u0627\u063a\u0631 \u0634\u0648\u06cc\u0645\u061f \u0646\u0645\u0648\u0646\u0647 \u0631\u0698\u06cc\u0645 \u0631\u0627\u06cc\u06af\u0627\u0646<\/a><\/li><li class=\"toc-level-2\"><a 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href=\"#toc-%d9%84%d8%a7%d8%ba%d8%b1%db%8c-%d8%af%d8%b1-%db%8c%da%a9-%d9%87%d9%81%d8%aa%d9%87-%da%86%da%af%d9%88%d9%86%d9%87-%d8%af%d8%b1-%db%8c%da%a9-%d9%87%d9%81%d8%aa%d9%87-%d9%84%d8%a7%d8%ba%d8%b1-%d8%b4-4\" class=\"transition-all hover:text-primary hover:underline\">\u0644\u0627\u063a\u0631\u06cc \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647 | \u0686\u06af\u0648\u0646\u0647 \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u0644\u0627\u063a\u0631 \u0634\u0648\u06cc\u0645\u061f<\/a><\/li><\/ul><\/nav><\/div><div class=\"content-area\"><p>\u0644\u0627\u063a\u0631\u06cc \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647\u060c \u0647\u062f\u0641\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u0622\u0646 \u0647\u0633\u062a\u0646\u062f \u0648 \u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0622\u0646 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 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id=\"toc-%da%86%db%8c-%d8%a8%d8%ae%d9%88%d8%b1%db%8c%d9%85-%d9%84%d8%a7%d8%ba%d8%b1-%d8%b4%d9%88%db%8c%d9%85-%d8%af%d8%b1-%db%8c%da%a9-%d9%87%d9%81%d8%aa%d9%87%d8%9f-0\"  data-toc=\"true\">\u0686\u06cc \u0628\u062e\u0648\u0631\u06cc\u0645 \u0644\u0627\u063a\u0631 \u0634\u0648\u06cc\u0645 \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647\u061f<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-94241\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/1-5.webp\" alt=\"\u0686\u06cc \u0628\u062e\u0648\u0631\u06cc\u0645 \u0644\u0627\u063a\u0631 \u0634\u0648\u06cc\u0645 \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647\u061f | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1126\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/1-5.webp 1126w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/1-5-300x168.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/1-5-1024x573.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/1-5-768x430.webp 768w\" sizes=\"auto, (max-width: 1126px) 100vw, 1126px\" \/><\/h2>\n<p>\u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u0628\u0627\u06cc\u062f \u0631\u0648\u06cc \u063a\u0630\u0627\u0647\u0627\u06cc\u06cc \u062a\u0645\u0631\u06a9\u0632 \u06a9\u0646\u06cc\u0645 \u06a9\u0647 \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0631\u0627 \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u06a9\u0631\u062f\u0647 \u0648 \u0627\u0634\u062a\u0647\u0627 \u0631\u0627 \u06a9\u0646\u062a\u0631\u0644 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f:<\/p>\n<ul>\n<li>\u0686\u0627\u06cc \u0633\u0628\u0632<\/li>\n<li>\u0641\u0644\u0641\u0644 \u062a\u0646\u062f<\/li>\n<li>\u062a\u062e\u0645\u200c\u0645\u0631\u063a<\/li>\n<li>\u0622\u0648\u0648\u06a9\u0627\u062f\u0648<\/li>\n<li>\u0645\u0627\u0647\u06cc 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\u067e\u0647\u0644\u0648 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f <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\/\">\u06a9\u0627\u0647\u0634 \u0648\u0632\u0646<\/a> \u062f\u0631 \u0632\u0645\u0627\u0646\u06cc \u06a9\u0648\u062a\u0627\u0647 \u0631\u0627 \u0639\u0645\u0644\u06cc \u06a9\u0646\u06cc\u062f.<\/p>\n<h3>\u06f2. \u0686\u06af\u0648\u0646\u0647 \u0644\u0627\u063a\u0631 \u0634\u0648\u06cc\u0645 \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647\u061f \u0628\u0627 \u0645\u0635\u0631\u0641 \u0641\u0644\u0641\u0644 \u062a\u0646\u062f<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-94242\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/2-5.webp\" alt=\"\u0686\u06af\u0648\u0646\u0647 \u0644\u0627\u063a\u0631 \u0634\u0648\u06cc\u0645 \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647\u061f \u0628\u0627 \u0645\u0635\u0631\u0641 \u0641\u0644\u0641\u0644 \u062a\u0646\u062f | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1126\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/2-5.webp 1126w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/2-5-300x168.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/2-5-1024x573.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/2-5-768x430.webp 768w\" sizes=\"auto, (max-width: 1126px) 100vw, 1126px\" \/><\/h3>\n<ul>\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0645\u0627\u06cc \u0628\u062f\u0646<\/li>\n<li>\u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0633\u0631\u06cc\u0639<\/li>\n<li>\u06a9\u0646\u062a\u0631\u0644 \u0627\u0634\u062a\u0647\u0627<\/li>\n<\/ul>\n<p>\u06a9\u067e\u0633\u0627\u06cc\u0633\u06cc\u0646 \u0645\u0648\u062c\u0648\u062f \u062f\u0631 \u0641\u0644\u0641\u0644\u060c \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u0628\u062f\u0646 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f \u0648 \u0631\u0648\u0646\u062f \u0644\u0627\u063a\u0631\u06cc \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u0631\u0627 \u062a\u0633\u0631\u06cc\u0639 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<h3>\u06f3. \u0644\u0627\u063a\u0631\u06cc \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u0628\u0627 \u062a\u062e\u0645\u200c\u0645\u0631\u063a<\/h3>\n<ul>\n<li>\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06a9\u0627\u0645\u0644<\/li>\n<li>\u0633\u0631\u06a9\u0648\u0628 \u0627\u0634\u062a\u0647\u0627<\/li>\n<li>\u062d\u0641\u0638 \u0639\u0636\u0644\u0627\u062a<\/li>\n<\/ul>\n<p>\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u0627\u0644\u0627 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0648\u062e\u062a\u200c\u0648\u0633\u0627\u0632 \u0648 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u062a\u062d\u0644\u06cc\u0644 \u0639\u0636\u0644\u0647 \u0647\u0646\u06af\u0627\u0645 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u06a9\u0647 \u06cc\u06a9\u06cc \u0627\u0632 \u0646\u06a9\u0627\u062a \u06a9\u0644\u06cc\u062f\u06cc \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u0627\u0633\u062a.<\/p>\n<h3>\u06f4. \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u0628\u0627 \u0645\u0635\u0631\u0641 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648<\/h3>\n<ul>\n<li>\u0686\u0631\u0628\u06cc \u0633\u0627\u0644\u0645<\/li>\n<li>\u06a9\u0627\u0647\u0634 \u0627\u0644\u062a\u0647\u0627\u0628<\/li>\n<li>\u06a9\u0646\u062a\u0631\u0644 \u0642\u0646\u062f \u062e\u0648\u0646<\/li>\n<\/ul>\n<p>\u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0645\u0641\u06cc\u062f <a href=\"https:\/\/fitclub.ir\/blog\/benefits-of-avocado\/\">\u0622\u0648\u0648\u06a9\u0627\u062f\u0648<\/a> \u0627\u0646\u0631\u0698\u06cc \u0628\u062f\u0646 \u0631\u0627 \u062a\u0627\u0645\u06cc\u0646 \u06a9\u0631\u062f\u0647 \u0648 \u0631\u0648\u0646\u062f \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0631\u0627 \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/p>\n<h3>\u06f5. \u0644\u0627\u063a\u0631\u06cc \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u0628\u0627 \u0645\u0635\u0631\u0641 \u0645\u0627\u0647\u06cc \u0686\u0631\u0628<\/h3>\n<ul>\n<li>\u062f\u0627\u0631\u0627\u06cc \u0627\u0633\u06cc\u062f \u0686\u0631\u0628 \u0627\u0645\u06af\u0627 \u06f3<\/li>\n<li>\u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0645\u0624\u062b\u0631<\/li>\n<li>\u06a9\u0627\u0647\u0634 \u0627\u0644\u062a\u0647\u0627\u0628 \u0628\u062f\u0646<\/li>\n<\/ul>\n<p>\u0627\u0645\u06af\u0627 \u06f3 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0686\u0631\u0628\u06cc \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u062f\u0647 \u0648 \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0686\u0631\u0628\u06cc \u0634\u06a9\u0645 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<h3>\u06f6. \u0686\u06af\u0648\u0646\u0647 \u0644\u0627\u063a\u0631 \u0634\u0648\u06cc\u0645 \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647\u061f \u0628\u0627 \u0645\u0635\u0631\u0641 \u062f\u0627\u0631\u0686\u06cc\u0646<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-94243 size-full\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/3-5.webp\" alt=\"\u0686\u06af\u0648\u0646\u0647 \u0644\u0627\u063a\u0631 \u0634\u0648\u06cc\u0645 \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647\u061f \u0628\u0627 \u0645\u0635\u0631\u0641 \u062f\u0627\u0631\u0686\u06cc\u0646 | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1126\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/3-5.webp 1126w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/3-5-300x168.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/3-5-1024x573.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/3-5-768x430.webp 768w\" sizes=\"auto, (max-width: 1126px) 100vw, 1126px\" \/><\/p>\n<ul>\n<li>\u062a\u0646\u0638\u06cc\u0645 \u0642\u0646\u062f \u062e\u0648\u0646<\/li>\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0648\u062e\u062a\u200c\u0648\u0633\u0627\u0632<\/li>\n<li>\u06a9\u0627\u0647\u0634 \u0627\u0634\u062a\u0647\u0627<\/li>\n<\/ul>\n<p>\u062f\u0627\u0631\u0686\u06cc\u0646 \u0628\u0627\u0639\u062b \u062a\u062b\u0628\u06cc\u062a \u0642\u0646\u062f \u062e\u0648\u0646 \u0648 \u06a9\u0627\u0647\u0634 \u0630\u062e\u06cc\u0631\u0647 \u0686\u0631\u0628\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0631\u0648\u0646\u062f \u0644\u0627\u063a\u0631\u06cc \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u0631\u0627 \u062a\u0633\u0647\u06cc\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<p>\u0645\u0637\u0627\u0644\u0639\u0647\u200c\u0627\u06cc \u0645\u0646\u062a\u0634\u0631 \u0634\u062f\u0647 \u062f\u0631 \u0645\u062c\u0644\u0647 <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10745629\/\" target=\"_blank\" rel=\"noopener\">PubMed Central<\/a>\u060c \u0646\u0634\u0627\u0646 \u062f\u0627\u062f\u0647 \u06a9\u0647 \u0639\u0635\u0627\u0631\u0647 \u062f\u0627\u0631\u0686\u06cc\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u06cc\u0627\u0646 \u0698\u0646\u200c\u0647\u0627\u06cc \u0645\u0631\u062a\u0628\u0637 \u0628\u0627 \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0631\u0627 \u062f\u0631 \u06a9\u0628\u062f \u0641\u0639\u0627\u0644 \u06a9\u0631\u062f\u0647 (\u0645\u062b\u0644 AMPK \u0648 CPT-1) \u0648 \u0645\u0633\u06cc\u0631 \u0633\u0646\u062a\u0632 \u0686\u0631\u0628\u06cc \u0631\u0627 \u0645\u0647\u0627\u0631 \u06a9\u0646\u062f.<\/p>\n<blockquote>\n<p dir=\"ltr\" style=\"text-align: left;\">Cinnamon extract may exhibit anti-obesity effects via the inhibition of lipid synthesis \u2026 and the induction of lipolysis \u2026 increased expression of lipolysis\u2011related proteins \u2026 reduced the expression of lipid\u2011synthesis\u2011related proteins.<\/p>\n<p><strong>\u062a\u0631\u062c\u0645\u0647 \u0641\u0627\u0631\u0633\u06cc:<br \/>\n<\/strong>\u0639\u0635\u0627\u0631\u0647 \u062f\u0627\u0631\u0686\u06cc\u0646 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0627\u0632 \u0637\u0631\u06cc\u0642 \u0645\u0647\u0627\u0631 \u0633\u0646\u062a\u0632 \u0686\u0631\u0628\u06cc \u0648 \u062a\u062d\u0631\u06cc\u06a9 \u0644\u06cc\u067e\u0648\u0644\u06cc\u0632\u060c \u0627\u062b\u0631\u0627\u062a \u0636\u062f \u0686\u0627\u0642\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f \u2026 \u0628\u06cc\u0627\u0646 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u200c\u0647\u0627\u06cc \u0645\u0631\u062a\u0628\u0637 \u0628\u0627 \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u06cc\u0627\u0641\u062a\u0647 \u0648 \u0628\u06cc\u0627\u0646 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u200c\u0647\u0627\u06cc \u0645\u0631\u062a\u0628\u0637 \u0628\u0627 \u0633\u0627\u062e\u062a \u0686\u0631\u0628\u06cc \u06a9\u0627\u0647\u0634 \u06cc\u0627\u0641\u062a\u0647 \u0627\u0633\u062a.<\/p><\/blockquote>\n<p><strong>\u0646\u06a9\u062a\u0647: \u0628\u06cc\u0627\u0646 \u0698\u0646\u060c \u06cc\u0639\u0646\u06cc \u0641\u0639\u0627\u0644 \u0634\u062f\u0646 \u06cc\u06a9 \u0698\u0646 \u0628\u0631\u0627\u06cc \u062a\u0648\u0644\u06cc\u062f \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06cc\u0627 RNA \u0645\u0634\u062e\u0635 \u062f\u0631 \u0628\u062f\u0646.<\/strong><\/p>\n<h3>\u06f7. \u06f6 \u06a9\u06cc\u0644\u0648 \u0644\u0627\u063a\u0631\u06cc \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u0628\u0627 \u0646\u0648\u0634\u06cc\u062f\u0646 \u0642\u0647\u0648\u0647 \u0628\u062f\u0648\u0646 \u0634\u06a9\u0631!<\/h3>\n<ul>\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0631\u0698\u06cc<\/li>\n<li>\u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0628\u06cc\u0634\u062a\u0631<\/li>\n<li>\u062a\u0645\u0631\u06a9\u0632 \u0628\u0647\u062a\u0631<\/li>\n<\/ul>\n<p>\u06a9\u0627\u0641\u0626\u06cc\u0646 \u0645\u0648\u062c\u0648\u062f \u062f\u0631 \u0642\u0647\u0648\u0647\u060c \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0628\u062f\u0646 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u062f\u0647 \u0648 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u062f\u0631 \u06a9\u0645\u062a\u0631\u06cc\u0646 \u0632\u0645\u0627\u0646 \u0628\u0647 \u0648\u0632\u0646 \u0627\u06cc\u062f\u0647 \u0622\u0644 \u062e\u0648\u062f \u0628\u0631\u0633\u06cc\u062f.<\/p>\n<h2 id=\"toc-%da%86%da%af%d9%88%d9%86%d9%87-%d8%af%d8%b1-%db%8c%da%a9-%d9%87%d9%81%d8%aa%d9%87-10-%da%a9%db%8c%d9%84%d9%88-%d9%84%d8%a7%d8%ba%d8%b1-%d8%b4%d9%88%db%8c%d9%85%d8%9f-%d9%86%d9%85%d9%88%d9%86%d9%87-1\"  data-toc=\"true\">\u0686\u06af\u0648\u0646\u0647 \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647 10 \u06a9\u06cc\u0644\u0648 \u0644\u0627\u063a\u0631 \u0634\u0648\u06cc\u0645\u061f \u0646\u0645\u0648\u0646\u0647 \u0631\u0698\u06cc\u0645 \u0631\u0627\u06cc\u06af\u0627\u0646<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-94244\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/4-4.webp\" alt=\"\u0686\u06af\u0648\u0646\u0647 \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647 10 \u06a9\u06cc\u0644\u0648 \u0644\u0627\u063a\u0631 \u0634\u0648\u06cc\u0645\u061f \u0646\u0645\u0648\u0646\u0647 \u0631\u0698\u06cc\u0645 \u0631\u0627\u06cc\u06af\u0627\u0646 | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1126\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/4-4.webp 1126w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/4-4-300x168.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/4-4-1024x573.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/4-4-768x430.webp 768w\" sizes=\"auto, (max-width: 1126px) 100vw, 1126px\" \/><\/h2>\n<figure class=\"block-table\">\n<table>\n<tbody>\n<tr>\n<td width=\"125\"><strong>\u0631\u0648\u0632<\/strong><\/td>\n<td width=\"125\"><strong>\u0635\u0628\u062d\u0627\u0646\u0647<\/strong><\/td>\n<td width=\"125\"><strong>\u0646\u0627\u0647\u0627\u0631<\/strong><\/td>\n<td width=\"125\"><strong>\u0634\u0627\u0645<\/strong><\/td>\n<td width=\"125\"><strong>\u0645\u06cc\u0627\u0646\u200c\u0648\u0639\u062f\u0647<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"125\">\u0634\u0646\u0628\u0647<\/td>\n<td width=\"125\">\u0627\u0648\u062a\u0645\u06cc\u0644 \u0633\u0627\u062f\u0647<\/td>\n<td width=\"125\">\u0645\u0631\u063a \u06af\u0631\u06cc\u0644<\/td>\n<td width=\"125\">\u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0628\u062e\u0627\u0631\u067e\u0632<\/td>\n<td width=\"125\">\u06cc\u06a9 \u0639\u062f\u062f \u0633\u06cc\u0628<\/td>\n<\/tr>\n<tr>\n<td width=\"125\">\u06cc\u06a9\u0634\u0646\u0628\u0647<\/td>\n<td width=\"125\">\u062a\u062e\u0645\u200c\u0645\u0631\u063a \u0622\u0628\u200c\u067e\u0632<\/td>\n<td width=\"125\">\u0633\u0627\u0644\u0627\u062f \u062a\u0646<\/td>\n<td width=\"125\">\u0645\u0627\u0647\u06cc \u0628\u062e\u0627\u0631\u067e\u0632<\/td>\n<td width=\"125\">\u06cc\u06a9 \u0645\u0634\u062a \u0628\u0627\u062f\u0627\u0645<\/td>\n<\/tr>\n<tr>\n<td width=\"125\">\u062f\u0648\u0634\u0646\u0628\u0647<\/td>\n<td width=\"125\">\u0645\u0627\u0633\u062a \u06cc\u0648\u0646\u0627\u0646\u06cc<\/td>\n<td width=\"125\">\u0639\u062f\u0633 \u067e\u0644\u0648<\/td>\n<td width=\"125\">\u0627\u0645\u0644\u062a \u0633\u0628\u0632\u06cc\u062c\u0627\u062a<\/td>\n<td width=\"125\">\u06cc\u06a9 \u0639\u062f\u062f \u0647\u0648\u06cc\u062c<\/td>\n<\/tr>\n<tr>\n<td width=\"125\">\u0633\u0647\u200c\u0634\u0646\u0628\u0647<\/td>\n<td width=\"125\">\u0627\u0633\u0645\u0648\u062a\u06cc \u0633\u0628\u0632<\/td>\n<td width=\"125\">\u0645\u0631\u063a \u0628\u062e\u0627\u0631\u067e\u0632<\/td>\n<td width=\"125\">\u0633\u0627\u0644\u0627\u062f \u067e\u0631\u0648\u062a\u0626\u06cc\u0646<\/td>\n<td width=\"125\">\u06cc\u06a9 \u0639\u062f\u062f \u062e\u06cc\u0627\u0631<\/td>\n<\/tr>\n<tr>\n<td width=\"125\">\u0686\u0647\u0627\u0631\u0634\u0646\u0628\u0647<\/td>\n<td width=\"125\">\u062a\u062e\u0645\u200c\u0645\u0631\u063a + \u0633\u0628\u0632\u06cc<\/td>\n<td width=\"125\">\u062e\u0648\u0631\u0627\u06a9 \u0644\u0648\u0628\u06cc\u0627<\/td>\n<td width=\"125\">\u0633\u0648\u067e \u0633\u0628\u0632\u06cc\u062c\u0627\u062a<\/td>\n<td width=\"125\">\u0633\u06cc\u0628 + \u062f\u0627\u0631\u0686\u06cc\u0646<\/td>\n<\/tr>\n<tr>\n<td width=\"125\">\u067e\u0646\u062c\u200c\u0634\u0646\u0628\u0647<\/td>\n<td width=\"125\">\u0641\u0631\u0646\u06cc \u062c\u0648<\/td>\n<td width=\"125\">\u0645\u0627\u0647\u06cc \u06af\u0631\u06cc\u0644<\/td>\n<td width=\"125\">\u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0628\u062e\u0627\u0631<\/td>\n<td width=\"125\">\u06cc\u06a9 \u0645\u0634\u062a \u0622\u062c\u06cc\u0644<\/td>\n<\/tr>\n<tr>\n<td width=\"125\">\u062c\u0645\u0639\u0647<\/td>\n<td width=\"125\">\u0646\u0627\u0646 \u0633\u0628\u0648\u0633\u200c\u062f\u0627\u0631<\/td>\n<td width=\"125\">\u0633\u0627\u0644\u0627\u062f \u0645\u0631\u063a<\/td>\n<td width=\"125\">\u0627\u0645\u0644\u062a \u0633\u0628\u06a9<\/td>\n<td width=\"125\">\u0630\u0631\u062a \u0628\u0648 \u062f\u0627\u062f\u0647<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h2 id=\"toc-%da%86%da%af%d9%88%d9%86%d9%87-%d9%84%d8%a7%d8%ba%d8%b1-%d8%b4%d9%88%db%8c%d9%85-%d8%af%d8%b1-%db%8c%da%a9-%d9%87%d9%81%d8%aa%d9%87-%d8%a8%d8%a7-%d9%88%d8%b1%d8%b2%d8%b4%d8%9f-2\"  data-toc=\"true\">\u0686\u06af\u0648\u0646\u0647 \u0644\u0627\u063a\u0631 \u0634\u0648\u06cc\u0645 \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u0628\u0627 \u0648\u0631\u0632\u0634\u061f<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-94245\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/5-5.webp\" alt=\"\u0686\u06af\u0648\u0646\u0647 \u0644\u0627\u063a\u0631 \u0634\u0648\u06cc\u0645 \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u0628\u0627 \u0648\u0631\u0632\u0634\u061f | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1126\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/5-5.webp 1126w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/5-5-300x168.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/5-5-1024x573.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/5-5-768x430.webp 768w\" sizes=\"auto, (max-width: 1126px) 100vw, 1126px\" \/><\/h2>\n<ul>\n<li>\u0627\u0633\u06a9\u0648\u0627\u062a \u067e\u0631\u0634\u06cc<\/li>\n<li>\u067e\u0644\u0627\u0646\u06a9 \u0628\u0627 \u0686\u0631\u062e\u0634<\/li>\n<li>\u062f\u0648\u06cc\u062f\u0646 \u06cc\u0627 \u0637\u0646\u0627\u0628 \u0632\u062f\u0646<\/li>\n<li>\u062d\u0631\u06a9\u062a \u06a9\u0648\u0647\u0646\u0648\u0631\u062f<\/li>\n<li>\u062d\u0631\u06a9\u062a \u0628\u0631\u067e\u06cc<\/li>\n<\/ul>\n<h3>\u06f1. \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u06a9\u0644 \u0628\u062f\u0646 \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647\u061b \u0627\u0633\u06a9\u0648\u0627\u062a \u067e\u0631\u0634\u06cc (Jump Squat)<\/h3>\n<p><strong>\u0639\u0636\u0644\u0627\u062a \u062f\u0631\u06af\u06cc\u0631:<\/strong><\/p>\n<ul>\n<li>\u0631\u0627\u0646\u200c\u0647\u0627<\/li>\n<li>\u0628\u0627\u0633\u0646<\/li>\n<li>\u0645\u0631\u06a9\u0632\u06cc \u0628\u062f\u0646<\/li>\n<\/ul>\n<p><strong>\u0645\u0632\u0627\u06cc\u0627:<\/strong><\/p>\n<ul>\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628<\/li>\n<li>\u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0633\u0631\u06cc\u0639<\/li>\n<\/ul>\n<p><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645:<\/strong><\/p>\n<p>\u06f1. \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u060c \u067e\u0627\u0647\u0627 \u06a9\u0645\u06cc \u0628\u0627\u0632<\/p>\n<p>\u06f2. \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f<\/p>\n<p>\u06f3. \u0628\u0627 \u062c\u0647\u0634 \u0628\u0647 \u0628\u0627\u0644\u0627 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f \u0648 \u062f\u0648\u0628\u0627\u0631\u0647 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f<\/p>\n<h3>\u06f2. \u06f6 \u06a9\u06cc\u0644\u0648 \u0644\u0627\u063a\u0631\u06cc \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0628\u0627 \u0686\u0631\u062e\u0634 (Plank Twist)<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-94246\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/6-2.webp\" alt=\"\u06f6 \u06a9\u06cc\u0644\u0648 \u0644\u0627\u063a\u0631\u06cc \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0628\u0627 \u0686\u0631\u062e\u0634 (Plank Twist) | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1126\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/6-2.webp 1126w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/6-2-300x168.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/6-2-1024x573.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/6-2-768x430.webp 768w\" sizes=\"auto, (max-width: 1126px) 100vw, 1126px\" \/><\/h3>\n<p><strong>\u0639\u0636\u0644\u0627\u062a \u062f\u0631\u06af\u06cc\u0631:<\/strong><\/p>\n<ul>\n<li>\u0645\u0648\u0631\u0628\u200c\u0647\u0627<\/li>\n<li>\u0634\u06a9\u0645<\/li>\n<li>\u067e\u0647\u0644\u0648\u0647\u0627<\/li>\n<\/ul>\n<p><strong>\u0645\u0632\u0627\u06cc\u0627:<\/strong><\/p>\n<ul>\n<li>\u062a\u0642\u0648\u06cc\u062a \u0645\u0631\u06a9\u0632 \u0628\u062f\u0646<\/li>\n<li>\u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u062c\u0627\u0646\u0628\u06cc<\/li>\n<\/ul>\n<p><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645:<\/strong><\/p>\n<p>\u06f1. \u062f\u0631 \u062d\u0627\u0644\u062a \u067e\u0644\u0627\u0646\u06a9 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f<\/p>\n<p>\u06f2. \u0628\u0627\u0633\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0686\u067e \u0648 \u0631\u0627\u0633\u062a \u0628\u0686\u0631\u062e\u0627\u0646\u06cc\u062f<\/p>\n<p>\u06f3. \u06f1\u06f0 \u062a\u0627 \u06f1\u06f5 \u0628\u0627\u0631 \u0628\u0631\u0627\u06cc \u0647\u0631 \u0633\u0645\u062a \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f<\/p>\n<h3>\u06f3. \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u06a9\u0644 \u0628\u062f\u0646 \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647\u061b \u062f\u0648\u06cc\u062f\u0646 \u06cc\u0627 \u0637\u0646\u0627\u0628 \u0632\u062f\u0646<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-94247\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/7-2.webp\" alt=\"\u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u06a9\u0644 \u0628\u062f\u0646 \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647\u061b \u062f\u0648\u06cc\u062f\u0646 \u06cc\u0627 \u0637\u0646\u0627\u0628 \u0632\u062f\u0646 | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1126\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/7-2.webp 1126w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/7-2-300x168.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/7-2-1024x573.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/7-2-768x430.webp 768w\" sizes=\"auto, (max-width: 1126px) 100vw, 1126px\" \/><\/h3>\n<p><strong>\u0639\u0636\u0644\u0627\u062a \u062f\u0631\u06af\u06cc\u0631:<\/strong><\/p>\n<ul>\n<li>\u067e\u0627\u0647\u0627<\/li>\n<li>\u0642\u0644\u0628 \u0648 \u0639\u0631\u0648\u0642<\/li>\n<li>\u0645\u0631\u06a9\u0632 \u0628\u062f\u0646<\/li>\n<\/ul>\n<p><strong>\u0645\u0632\u0627\u06cc\u0627:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/fitclub.ir\/blog\/%D8%A8%D8%B1%D9%86%D8%A7%D9%85%D9%87-%D8%AA%D9%85%D8%B1%DB%8C%D9%86-%D9%87%D9%88%D8%A7%D8%B2%DB%8C-%D8%A8%D8%B1%D8%A7%DB%8C-%D9%81%DB%8C%D8%AA%D9%86%D8%B3\/\">\u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc<\/a> \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc<\/li>\n<li>\u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u0628\u0627\u0644\u0627<\/li>\n<\/ul>\n<p><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645:<\/strong><\/p>\n<p>\u06f1. \u0631\u0648\u0632\u0627\u0646\u0647 \u06f2\u06f0 \u062a\u0627 \u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0628\u062f\u0648\u06cc\u062f \u06cc\u0627 \u0637\u0646\u0627\u0628 \u0628\u0632\u0646\u06cc\u062f<\/p>\n<p>\u06f2. \u0634\u062f\u062a \u0631\u0627 \u0628\u0647 \u062a\u062f\u0631\u06cc\u062c \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f<\/p>\n<h3>\u06f4. \u0686\u06af\u0648\u0646\u0647 \u0644\u0627\u063a\u0631 \u0634\u0648\u06cc\u0645 \u062f\u0631 \u062e\u0627\u0646\u0647 \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647\u061f \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u06a9\u0648\u0647\u0646\u0648\u0631\u062f (Mountain Climber)<\/h3>\n<p><strong>\u0639\u0636\u0644\u0627\u062a \u062f\u0631\u06af\u06cc\u0631:<\/strong><\/p>\n<ul>\n<li>\u0634\u06a9\u0645<\/li>\n<li>\u067e\u0647\u0644\u0648<\/li>\n<li>\u0628\u0627\u0632\u0648 \u0648 \u0634\u0627\u0646\u0647<\/li>\n<\/ul>\n<p><strong>\u0645\u0632\u0627\u06cc\u0627:<\/strong><\/p>\n<ul>\n<li>\u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u06a9\u0627\u0645\u0644 \u0628\u062f\u0646<\/li>\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628<\/li>\n<\/ul>\n<p><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645:<\/strong><\/p>\n<p>\u06f1. \u062f\u0631 \u062d\u0627\u0644\u062a \u067e\u0644\u0627\u0646\u06a9 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f<\/p>\n<p>\u06f2. \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u06cc\u06a9\u06cc \u06cc\u06a9\u06cc \u0628\u0647 \u0633\u0645\u062a \u0633\u06cc\u0646\u0647 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f<\/p>\n<p>\u06f3. \u0633\u0631\u0639\u062a \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f<\/p>\n<h3>\u06f5. \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u06a9\u0644 \u0628\u062f\u0646 \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647\u061b \u062d\u0631\u06a9\u062a \u0628\u0631\u067e\u06cc (Burpee)<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-94248 size-full\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/8-1.webp\" alt=\"\u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u06a9\u0644 \u0628\u062f\u0646 \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647\u061b \u062d\u0631\u06a9\u062a \u0628\u0631\u067e\u06cc (Burpee) | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1126\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/8-1.webp 1126w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/8-1-300x168.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/8-1-1024x573.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/8-1-768x430.webp 768w\" sizes=\"auto, (max-width: 1126px) 100vw, 1126px\" \/><\/p>\n<p><strong>\u0639\u0636\u0644\u0627\u062a \u062f\u0631\u06af\u06cc\u0631:<\/strong><\/p>\n<ul>\n<li>\u067e\u0627<\/li>\n<li>\u0634\u06a9\u0645<\/li>\n<li>\u0628\u0627\u0632\u0648<\/li>\n<li>\u0642\u0644\u0628<\/li>\n<\/ul>\n<p><strong>\u0645\u0632\u0627\u06cc\u0627:<\/strong><\/p>\n<ul>\n<li>\u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u0633\u0631\u06cc\u0639<\/li>\n<li>\u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0644 \u0628\u062f\u0646<\/li>\n<\/ul>\n<p><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645:<\/strong><\/p>\n<p>\u06f1. \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0631\u0648\u06cc\u062f<\/p>\n<p>\u06f2. \u067e\u0627\u0647\u0627 \u0631\u0627 \u0639\u0642\u0628 \u0628\u0631\u062f\u0647 \u0648 \u067e\u0644\u0627\u0646\u06a9 \u0634\u0648\u06cc\u062f<\/p>\n<p>\u06f3. \u062f\u0648\u0628\u0627\u0631\u0647 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f \u0648 \u0628\u067e\u0631\u06cc\u062f<\/p>\n<p>\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u06af\u0631 \u0628\u0627 \u0645\u062f\u0627\u0648\u0645\u062a \u0631\u0648\u0632\u0627\u0646\u0647 \u0648 \u0634\u062f\u062a \u0645\u0646\u0627\u0633\u0628 \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u0646\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0633\u0631\u06cc\u0639 \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0631\u0627 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0628\u0647 \u0627\u0631\u0645\u063a\u0627\u0646 \u0622\u0648\u0631\u0646\u062f. \u062a\u0631\u06a9\u06cc\u0628 \u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc \u0648 <a href=\"https:\/\/fitclub.ir\/blog\/category\/%D8%AD%D8%B1%DA%A9%D8%A7%D8%AA-%D9%88%D8%B1%D8%B2%D8%B4%DB%8C\/\">\u062d\u0631\u06a9\u0627\u062a \u0648\u0631\u0632\u0634\u06cc<\/a> \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0628\u0647\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647\u06a9\u0627\u0631 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0645\u0648\u062b\u0631 \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u0627\u0633\u062a.<\/p>\n<h2 id=\"toc-%d9%83%d9%85-%d9%83%d8%b1%d8%af%d9%86-%d9%88%d8%b2%d9%86-%d8%af%d8%b1-%d9%8a%d9%83-%d9%87%d9%81%d8%aa%d9%87-%d8%b9%d9%88%d8%a7%d8%b1%d8%b6-%d8%af%d8%a7%d8%b1%d9%87%d8%9f-3\"  data-toc=\"true\">\u0643\u0645 \u0643\u0631\u062f\u0646 \u0648\u0632\u0646 \u062f\u0631 \u064a\u0643 \u0647\u0641\u062a\u0647 \u0639\u0648\u0627\u0631\u0636 \u062f\u0627\u0631\u0647\u061f<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-94249\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/9-1.webp\" alt=\"\u0643\u0645 \u0643\u0631\u062f\u0646 \u0648\u0632\u0646 \u062f\u0631 \u064a\u0643 \u0647\u0641\u062a\u0647 \u0639\u0648\u0627\u0631\u0636 \u062f\u0627\u0631\u0647\u061f | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1126\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/9-1.webp 1126w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/9-1-300x168.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/9-1-1024x573.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/04\/9-1-768x430.webp 768w\" sizes=\"auto, (max-width: 1126px) 100vw, 1126px\" \/><\/h2>\n<p>\u0644\u0627\u063a\u0631\u06cc \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u0647\u0645\u06cc\u0634\u0647 \u0648\u0633\u0648\u0633\u0647\u200c\u0627\u0646\u06af\u06cc\u0632 \u0627\u0633\u062a\u060c \u0627\u0645\u0627 \u06a9\u0627\u0647\u0634 \u0634\u062f\u06cc\u062f \u0648\u0632\u0646 \u062f\u0631 \u0645\u062f\u062a \u06a9\u0648\u062a\u0627\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0639\u0648\u0627\u0631\u0636 \u062c\u062f\u06cc \u0628\u0631\u0627\u06cc \u0628\u062f\u0646 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f:<\/p>\n<ul>\n<li>\u06a9\u0627\u0647\u0634 \u0639\u0636\u0644\u0647 \u0648 \u0642\u062f\u0631\u062a \u0628\u062f\u0646<\/li>\n<li>\u0645\u0634\u06a9\u0644\u0627\u062a \u06af\u0648\u0627\u0631\u0634\u06cc<\/li>\n<li>\u0627\u0641\u062a \u0627\u0646\u0631\u0698\u06cc \u0648 \u062e\u0633\u062a\u06af\u06cc \u0645\u0632\u0645\u0646<\/li>\n<li>\u0645\u0634\u06a9\u0644\u0627\u062a \u0647\u0648\u0631\u0645\u0648\u0646\u06cc<\/li>\n<li>\u0627\u0641\u062a \u0641\u0634\u0627\u0631 \u062e\u0648\u0646 \u0648 \u0633\u0631\u06af\u06cc\u062c\u0647<\/li>\n<li>\u0628\u0631\u06af\u0634\u062a \u0633\u0631\u06cc\u0639 \u0648\u0632\u0646<\/li>\n<\/ul>\n<h3>\u06f1. \u0639\u0648\u0627\u0631\u0636 \u0644\u0627\u063a\u0631\u06cc \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647\u061b \u06a9\u0627\u0647\u0634 \u0639\u0636\u0644\u0647 \u0648 \u0642\u062f\u0631\u062a \u0628\u062f\u0646<\/h3>\n<p>\u0648\u0642\u062a\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0633\u0631\u06cc\u0639 \u0631\u062e \u0645\u06cc\u200c\u062f\u0647\u062f\u060c \u0628\u062f\u0646 \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u0686\u0631\u0628\u06cc\u060c \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0631\u0627 \u0647\u0645 \u0627\u0632 \u062f\u0633\u062a \u062e\u0648\u0627\u0647\u062f \u062f\u0627\u062f \u0648 \u0645\u0634\u06a9\u0644\u0627\u062a \u0632\u06cc\u0631 \u062f\u0631 \u0628\u062f\u0646 \u0628\u0631\u0648\u0632 \u067e\u06cc\u062f\u0627 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f:<\/p>\n<ul>\n<li>\u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u0646\u06cc<\/li>\n<li>\u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a<\/li>\n<li>\u06a9\u0627\u0647\u0634 \u0633\u0648\u062e\u062a\u200c\u0648\u0633\u0627\u0632<\/li>\n<\/ul>\n<h3>\u06f2. \u0639\u0648\u0627\u0631\u0636 \u0644\u0627\u063a\u0631\u06cc \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647\u061b \u0645\u0634\u06a9\u0644\u0627\u062a \u06af\u0648\u0627\u0631\u0634\u06cc<\/h3>\n<p>\u0631\u0698\u06cc\u0645\u200c\u0647\u0627\u06cc \u0633\u062e\u062a \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0627\u0639\u062b \u0645\u0648\u0627\u0631\u062f \u0632\u06cc\u0631 \u0634\u0648\u0646\u062f:<\/p>\n<ul>\n<li>\u0633\u0648\u0621\u0647\u0627\u0636\u0645\u0647<\/li>\n<li>\u06cc\u0628\u0648\u0633\u062a \u06cc\u0627 \u0627\u0633\u0647\u0627\u0644<\/li>\n<li>\u0627\u062e\u062a\u0644\u0627\u0644 \u0647\u0636\u0645<\/li>\n<li>\u0646\u0641\u062e<\/li>\n<li>\u062f\u0631\u062f \u0645\u0639\u062f\u0647<\/li>\n<\/ul>\n<h3>\u06f3. \u0627\u0641\u062a \u0627\u0646\u0631\u0698\u06cc \u0648 \u062e\u0633\u062a\u06af\u06cc \u0645\u0632\u0645\u0646 \u0627\u0632 \u0639\u0648\u0627\u0631\u0636 \u0644\u0627\u063a\u0631\u06cc \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647<\/h3>\n<p>\u06a9\u0627\u0644\u0631\u06cc \u0628\u0633\u06cc\u0627\u0631 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0627\u0639\u062b \u06a9\u0627\u0647\u0634 \u0627\u0646\u0631\u0698\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u0648 \u062e\u0633\u062a\u06af\u06cc \u062c\u0633\u0645\u06cc \u0648 \u0630\u0647\u0646\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<ul>\n<li>\u06a9\u0627\u0647\u0634 \u062a\u0645\u0631\u06a9\u0632<\/li>\n<li>\u062e\u0633\u062a\u06af\u06cc \u062f\u0627\u0626\u0645\u06cc<\/li>\n<li>\u0636\u0639\u0641 \u0628\u062f\u0646<\/li>\n<\/ul>\n<h3>\u06f4. \u0639\u0648\u0627\u0631\u0636 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647\u061b \u0645\u0634\u06a9\u0644\u0627\u062a \u0647\u0648\u0631\u0645\u0648\u0646\u06cc<\/h3>\n<p>\u06a9\u0627\u0647\u0634 \u0633\u0631\u06cc\u0639 \u0648\u0632\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062a\u0639\u0627\u062f\u0644 \u0647\u0648\u0631\u0645\u0648\u0646\u06cc \u0628\u062f\u0646 \u0631\u0627 \u0628\u0647 \u0647\u0645 \u0628\u0632\u0646\u062f \u0648 \u0686\u0631\u062e\u0647 \u0642\u0627\u0639\u062f\u06af\u06cc \u0631\u0627 \u0645\u062e\u062a\u0644 \u06a9\u0646\u062f \u06cc\u0627 \u0633\u0637\u062d <a href=\"https:\/\/fitclub.ir\/blog\/cortisol\/\">\u06a9\u0648\u0631\u062a\u06cc\u0632\u0648\u0644<\/a> \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u062f.<\/p>\n<ul>\n<li>\u0639\u062f\u0645 \u062a\u0639\u0627\u062f\u0644 \u0647\u0648\u0631\u0645\u0648\u0646\u06cc<\/li>\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0631\u0633<\/li>\n<li>\u0645\u0634\u06a9\u0644\u0627\u062a \u0642\u0627\u0639\u062f\u06af\u06cc<\/li>\n<\/ul>\n<h3>\u06f5. \u0639\u0648\u0627\u0631\u0636 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647\u061b \u0627\u0641\u062a \u0641\u0634\u0627\u0631 \u062e\u0648\u0646 \u0648 \u0633\u0631\u06af\u06cc\u062c\u0647<\/h3>\n<p>\u06a9\u0627\u0647\u0634 \u0622\u0628 \u0648 \u0627\u0644\u06a9\u062a\u0631\u0648\u0644\u06cc\u062a\u200c\u0647\u0627 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0627\u0639\u062b \u0645\u0648\u0627\u0631\u062f \u0632\u06cc\u0631 \u0634\u0648\u062f:<\/p>\n<ul>\n<li>\u0633\u0631\u06af\u06cc\u062c\u0647 \u0645\u06a9\u0631\u0631<\/li>\n<li>\u0636\u0639\u0641 \u0628\u062f\u0646\u06cc<\/li>\n<li>\u0627\u0641\u062a \u0641\u0634\u0627\u0631 \u062e\u0648\u0646<\/li>\n<\/ul>\n<h3>\u06f6. \u0639\u0648\u0627\u0631\u0636 \u0644\u0627\u063a\u0631\u06cc \u062f\u0631 \u06cc\u06a9 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