{"id":81002,"date":"2024-06-04T20:10:36","date_gmt":"2024-06-04T16:40:36","guid":{"rendered":"https:\/\/fitclub.ir\/blog\/?p=81002"},"modified":"2024-07-13T15:23:07","modified_gmt":"2024-07-13T11:53:07","slug":"7-%d8%b3%d8%a7%d9%84%d8%a7%d8%af-%d9%be%d8%b1%d9%88%d8%aa%d8%a6%db%8c%d9%86%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%da%a9%d8%a7%d9%87%d8%b4-%d9%88%d8%b2%d9%86","status":"publish","type":"post","link":"https:\/\/fitclub.ir\/blog\/7-%d8%b3%d8%a7%d9%84%d8%a7%d8%af-%d9%be%d8%b1%d9%88%d8%aa%d8%a6%db%8c%d9%86%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%da%a9%d8%a7%d9%87%d8%b4-%d9%88%d8%b2%d9%86\/","title":{"rendered":"7 \u0633\u0627\u0644\u0627\u062f \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u0648 \u0633\u06cc\u0631 \u06a9\u0646\u0646\u062f\u0647 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0648 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc + \u0637\u0631\u0632 \u062a\u0647\u06cc\u0647"},"content":{"rendered":"<div class=\"content-area\">\n<p>\u062f\u0631 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data-sourcepos=\"1:1-1:34\">\u0633\u0627\u0644\u0627\u062f \u067e\u0627\u0633\u062a\u0627 \u0648 \u062a\u0646 \u0645\u0627\u0647\u06cc<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"630\" class=\"wp-image-81010 size-full\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/1-7.jpg\" alt=\"&lt;yoastmark class=\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/1-7.jpg 1200w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/1-7-300x158.jpg 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/1-7-1024x538.jpg 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/1-7-768x403.jpg 768w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p data-sourcepos=\"3:1-3:188\"><strong>\u0627\u06cc\u0646 \u0633\u0627\u0644\u0627\u062f<\/strong> \u06cc\u06a9 \u063a\u0630\u0627\u06cc \u0633\u0631\u06cc\u0639\u060c \u0622\u0633\u0627\u0646 \u0648 \u0645\u0642\u0631\u0648\u0646 \u0628\u0647 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\u0631\u0627 \u0628\u0647 \u0645\u0648\u0627\u062f \u0633\u0627\u0644\u0627\u062f \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u062a\u0645\u0627\u0645 \u0645\u0648\u0627\u062f \u0628\u0647 \u0637\u0648\u0631 \u06cc\u06a9\u0646\u0648\u0627\u062e\u062a \u0622\u063a\u0634\u062a\u0647 \u0634\u0648\u0646\u062f.<\/li>\n<li data-sourcepos=\"29:1-29:67\">\u0633\u0627\u0644\u0627\u062f \u0631\u0627 \u0628\u0647 \u0645\u062f\u062a 30 \u062f\u0642\u06cc\u0642\u0647 \u062f\u0631 \u06cc\u062e\u0686\u0627\u0644 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0645\u0632\u0647 \u0647\u0627 \u062c\u0627 \u0628\u06cc\u0641\u062a\u0646\u062f.<\/li>\n<li data-sourcepos=\"30:1-31:0\">\u0633\u0627\u0644\u0627\u062f \u0631\u0627 \u0628\u0627 \u062c\u0639\u0641\u0631\u06cc \u062a\u0627\u0632\u0647 \u062a\u0632\u06cc\u06cc\u0646 \u06a9\u0646\u06cc\u062f \u0648 \u0633\u0631\u0648 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ol>\n<p data-sourcepos=\"32:1-32:9\"><strong>\u0646\u06a9\u0627\u062a:<\/strong><\/p>\n<ul data-sourcepos=\"34:1-38:0\">\n<li data-sourcepos=\"34:1-34:100\">\u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0627\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u062f\u0631 \u0627\u06cc\u0646 \u0633\u0627\u0644\u0627\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f\u060c \u0645\u0627\u0646\u0646\u062f \u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc\u060c \u0647\u0648\u06cc\u062c \u0648 \u0641\u0644\u0641\u0644 \u062f\u0644\u0645\u0647 \u0627\u06cc.<\/li>\n<li data-sourcepos=\"35:1-35:89\">\u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0633\u0633 \u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u0645\u0627\u0646\u0646\u062f \u0633\u0633 \u0648\u06cc\u0646\u06cc\u06af\u0631\u062a \u06cc\u0627 \u0633\u0633 \u0641\u0631\u0627\u0646\u0633\u0648\u06cc \u0628\u0647 \u062c\u0627\u06cc \u0633\u0633 \u0645\u0627\u06cc\u0648\u0646\u0632 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\n<li data-sourcepos=\"36:1-36:96\">\u0627\u06af\u0631 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u06cc\u06a9 \u06af\u0632\u06cc\u0646\u0647 \u06a9\u0645 \u0686\u0631\u0628 \u062a\u0631 \u0647\u0633\u062a\u06cc\u062f\u060c \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u062a\u0646 \u0645\u0627\u0647\u06cc \u06a9\u0645 \u0631\u0648\u063a\u0646 \u06cc\u0627 \u0628\u062f\u0648\u0646 \u0631\u0648\u063a\u0646 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\n<li data-sourcepos=\"37:1-38:0\">\u0627\u06cc\u0646 \u0633\u0627\u0644\u0627\u062f \u0631\u0627 \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u0648\u0639\u062f\u0647 \u063a\u0630\u0627\u06cc\u06cc \u06a9\u0627\u0645\u0644 \u06cc\u0627 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u063a\u0630\u0627\u06cc \u062c\u0627\u0646\u0628\u06cc \u0633\u0631\u0648 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n<h2 data-sourcepos=\"1:1-1:40\">\u0633\u0627\u0644\u0627\u062f \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u0628\u0647\u0627\u0631\u06cc \u0628\u0627 \u062a\u062e\u0645 \u0645\u0631\u063a \u0648 \u0628\u0647<\/h2>\n<figure id=\"attachment_81011\" aria-describedby=\"caption-attachment-81011\" style=\"width: 1200px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-81011 size-full\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/2-7.jpg\" alt=\"\u0633\u0627\u0644\u0627\u062f \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u0628\u0647\u0627\u0631\u06cc \u0628\u0627 \u062a\u062e\u0645 \u0645\u0631\u063a \u0648 \u0628\u0647\" width=\"1200\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/2-7.jpg 1200w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/2-7-300x158.jpg 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/2-7-1024x538.jpg 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/2-7-768x403.jpg 768w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><figcaption id=\"caption-attachment-81011\" class=\"wp-caption-text\">\u0633\u0627\u0644\u0627\u062f \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u0628\u0647\u0627\u0631\u06cc \u0628\u0627 \u062a\u062e\u0645 \u0645\u0631\u063a \u0648 \u0628\u0647<\/figcaption><\/figure>\n<p data-sourcepos=\"3:1-3:120\">\u0627\u06cc\u0646 \u0633\u0627\u0644\u0627\u062f \u062e\u0648\u0634\u0645\u0632\u0647 \u0648 \u0645\u063a\u0630\u06cc\u060c \u0633\u0631\u0634\u0627\u0631 \u0627\u0632 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648 \u0641\u06cc\u0628\u0631 \u0627\u0633\u062a \u0648 \u0628\u0631\u0627\u06cc \u06cc\u06a9 \u0648\u0639\u062f\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0633\u0628\u06a9 \u0648 \u0633\u0627\u0644\u0645 \u06cc\u0627 \u067e\u06cc\u0634\u200c\u063a\u0630\u0627\u06cc \u062c\u0630\u0627\u0628\u060c \u0627\u06cc\u062f\u0647\u200c\u0622\u0644 \u0645\u06cc\u200c\u0628\u0627\u0634\u062f.<\/p>\n<p data-sourcepos=\"5:1-5:14\"><strong>\u0645\u0648\u0627\u062f \u0644\u0627\u0632\u0645 (1 \u0627\u0644\u06cc 2 \u0646\u0641\u0631 ) :<\/strong><\/p>\n<ul data-sourcepos=\"7:1-15:0\">\n<li data-sourcepos=\"7:1-7:25\">2 \u0639\u062f\u062f \u062a\u062e\u0645 \u0645\u0631\u063a \u0622\u0628 \u067e\u0632 \u0634\u062f\u0647<\/li>\n<li data-sourcepos=\"8:1-8:24\">1\/2 \u067e\u06cc\u0645\u0627\u0646\u0647 \u0628\u0647 \u0631\u0646\u062f\u0647 \u0634\u062f\u0647<\/li>\n<li data-sourcepos=\"9:1-9:27\">2 \u067e\u06cc\u0645\u0627\u0646\u0647 \u0628\u06cc\u0628\u06cc \u0627\u0633\u0641\u0646\u0627\u062c \u062a\u0627\u0632\u0647<\/li>\n<li data-sourcepos=\"10:1-10:38\">1 \u067e\u06cc\u0645\u0627\u0646\u0647 \u0628\u0631\u0648\u06a9\u0644\u06cc \u0628\u062e\u0627\u0631\u067e\u0632 \u0634\u062f\u0647 \u0648 \u062e\u0631\u062f \u0634\u062f\u0647<\/li>\n<li data-sourcepos=\"11:1-11:25\">1\/4 \u067e\u06cc\u0645\u0627\u0646\u0647 \u06a9\u0634\u0645\u0634 \u06cc\u0627 \u0645\u0648\u06cc\u0632<\/li>\n<li data-sourcepos=\"12:1-12:39\">1\/4 \u067e\u06cc\u0645\u0627\u0646\u0647 \u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc \u06af\u06cc\u0644\u0627\u0633\u06cc\u060c \u0646\u0635\u0641 \u0634\u062f\u0647<\/li>\n<li data-sourcepos=\"13:1-13:21\">1 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u06a9\u0646\u062c\u062f<\/li>\n<li data-sourcepos=\"14:1-15:0\">\u0622\u0628\u0644\u06cc\u0645\u0648 \u06cc\u0627 \u0633\u0633 \u062f\u0644\u062e\u0648\u0627\u0647 \u0628\u0647 \u0645\u0642\u062f\u0627\u0631 \u0644\u0627\u0632\u0645<\/li>\n<\/ul>\n<p data-sourcepos=\"16:1-16:15\"><strong>\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647:<\/strong><\/p>\n<ol data-sourcepos=\"18:1-24:0\">\n<li data-sourcepos=\"18:1-18:66\">\u062a\u062e\u0645 \u0645\u0631\u063a \u0647\u0627\u06cc \u0622\u0628 \u067e\u0632 \u0634\u062f\u0647 \u0631\u0627 \u067e\u0648\u0633\u062a \u06a9\u0646\u062f\u0647 \u0648 \u0628\u0647 \u0635\u0648\u0631\u062a \u062d\u0644\u0642\u0647 \u0627\u06cc \u0628\u0631\u0634 \u0628\u0632\u0646\u06cc\u062f.<\/li>\n<li data-sourcepos=\"19:1-19:19\">\u0628\u0647 \u0631\u0627 \u0631\u0646\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\n<li data-sourcepos=\"20:1-20:85\">\u0628\u06cc\u0628\u06cc \u0627\u0633\u0641\u0646\u0627\u062c\u060c \u0628\u0631\u0648\u06a9\u0644\u06cc\u060c \u06a9\u0634\u0645\u0634\u060c \u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc \u06af\u06cc\u0644\u0627\u0633\u06cc \u0648 \u06a9\u0646\u062c\u062f \u0631\u0627 \u062f\u0631 \u06cc\u06a9 \u06a9\u0627\u0633\u0647 \u0628\u0632\u0631\u06af \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f.<\/li>\n<li data-sourcepos=\"21:1-21:69\">\u062a\u062e\u0645 \u0645\u0631\u063a \u0647\u0627\u06cc \u062d\u0644\u0642\u0647 \u0627\u06cc \u0634\u062f\u0647 \u0648 \u0628\u0647 \u0631\u0646\u062f\u0647 \u0634\u062f\u0647 \u0631\u0627 \u0628\u0647 \u0645\u0648\u0627\u062f \u0633\u0627\u0644\u0627\u062f \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\n<li data-sourcepos=\"22:1-22:61\">\u0628\u0627 \u0622\u0628\u0644\u06cc\u0645\u0648 \u06cc\u0627 \u0633\u0633 \u062f\u0644\u062e\u0648\u0627\u0647 \u0645\u0632\u0647 \u062f\u0627\u0631 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f.<\/li>\n<li data-sourcepos=\"23:1-24:0\">\u0628\u0644\u0627\u0641\u0627\u0635\u0644\u0647 \u0633\u0631\u0648 \u06a9\u0646\u06cc\u062f \u0648 \u0627\u0632 \u0637\u0639\u0645 \u0648 \u0645\u0632\u0647 \u06cc \u0628\u0647\u0627\u0631\u06cc \u0627\u06cc\u0646 \u0633\u0627\u0644\u0627\u062f \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u0644\u0630\u062a \u0628\u0628\u0631\u06cc\u062f!<\/li>\n<\/ol>\n<p data-sourcepos=\"25:1-25:9\"><strong>\u0646\u06a9\u0627\u062a:<\/strong><\/p>\n<ul data-sourcepos=\"27:1-31:0\">\n<li data-sourcepos=\"27:1-27:107\">\u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0627\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0645\u0627\u0646\u0646\u062f \u06a9\u0627\u0647\u0648\u060c \u06a9\u0644\u0645 \u067e\u06cc\u0686\u060c \u062e\u06cc\u0627\u0631 \u0648 \u0647\u0648\u06cc\u062c \u0631\u0646\u062f\u0647 \u0634\u062f\u0647 \u0646\u06cc\u0632 \u062f\u0631 \u0627\u06cc\u0646 \u0633\u0627\u0644\u0627\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\n<li data-sourcepos=\"28:1-28:104\">\u0628\u0631\u0627\u06cc \u0637\u0639\u0645 \u062f\u0647\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0633\u0633 \u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u0645\u0627\u0646\u0646\u062f \u0633\u0633 \u0628\u0627\u0644\u0632\u0627\u0645\u06cc\u06a9\u060c \u0633\u0633 \u0641\u0631\u0627\u0646\u0633\u0648\u06cc \u06cc\u0627 \u0633\u0633 \u0648\u06cc\u0646\u06cc\u06af\u0631\u062a \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\n<li data-sourcepos=\"29:1-29:96\">\u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u0645\u0627\u0646\u0646\u062f \u06af\u0631\u062f\u0648\u060c \u0628\u0627\u062f\u0627\u0645 \u0648 \u062a\u062e\u0645\u0647 \u0622\u0641\u062a\u0627\u0628\u06af\u0631\u062f\u0627\u0646 \u0646\u06cc\u0632 \u062f\u0631 \u0627\u06cc\u0646 \u0633\u0627\u0644\u0627\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\n<li data-sourcepos=\"30:1-31:0\">\u0627\u06cc\u0646 \u0633\u0627\u0644\u0627\u062f \u0631\u0627 \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u0648\u0639\u062f\u0647 \u063a\u0630\u0627\u06cc\u06cc \u06a9\u0627\u0645\u0644 \u0628\u0627 \u0646\u0627\u0646 \u06cc\u0627 \u0628\u0631\u0646\u062c \u0646\u06cc\u0632 \u0633\u0631\u0648 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n<h2 data-sourcepos=\"44:1-44:65\"><strong>\u0633\u0627\u0644\u0627\u062f \u0646\u062e\u0648\u062f \u0641\u0631\u0646\u06af\u06cc \u0628\u0627 \u062a\u062e\u0645 \u0645\u0631\u063a \u0622\u0628 \u067e\u0632\u060c \u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc \u0648 \u067e\u0646\u06cc\u0631 \u0645\u0648\u0632\u0627\u0631\u0644\u0627:<\/strong><\/h2>\n<figure id=\"attachment_81004\" aria-describedby=\"caption-attachment-81004\" style=\"width: 1200px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-81004 size-full\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/3-7.jpg\" alt=\"\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647 \u0633\u0627\u0644\u0627\u062f \u0646\u062e\u0648\u062f \u0641\u0631\u0646\u06af\u06cc \u0628\u0627 \u062a\u062e\u0645 \u0645\u0631\u063a \u0622\u0628 \u067e\u0632\u060c \u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc \u0648 \u067e\u0646\u06cc\u0631 \u0645\u0648\u0632\u0627\u0631\u0644\u0627:\" width=\"1200\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/3-7.jpg 1200w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/3-7-300x158.jpg 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/3-7-1024x538.jpg 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/3-7-768x403.jpg 768w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><figcaption id=\"caption-attachment-81004\" class=\"wp-caption-text\">\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647 \u0633\u0627\u0644\u0627\u062f \u0646\u062e\u0648\u062f \u0641\u0631\u0646\u06af\u06cc \u0628\u0627 \u062a\u062e\u0645 \u0645\u0631\u063a \u0622\u0628 \u067e\u0632\u060c \u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc \u0648 \u067e\u0646\u06cc\u0631 \u0645\u0648\u0632\u0627\u0631\u0644\u0627:<\/figcaption><\/figure>\n<p><strong>\u0645\u0648\u0627\u062f \u0644\u0627\u0632\u0645 ( \u0628\u0631\u0627\u06cc 1 \u0627\u0644\u06cc 2 \u0646\u0641\u0631 ) :<\/strong><\/p>\n<ul>\n<li>1 \u067e\u06cc\u0645\u0627\u0646\u0647 \u0646\u062e\u0648\u062f \u0641\u0631\u0646\u06af\u06cc \u067e\u062e\u062a\u0647 \u0634\u062f\u0647<\/li>\n<li>2 \u0639\u062f\u062f \u062a\u062e\u0645 \u0645\u0631\u063a \u0622\u0628 \u067e\u0632<\/li>\n<li>1 \u0639\u062f\u062f \u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc<\/li>\n<li>1\/2 \u067e\u06cc\u0645\u0627\u0646\u0647 \u067e\u0646\u06cc\u0631 \u0645\u0648\u0632\u0627\u0631\u0644\u0627 \u0631\u0646\u062f\u0647 \u0634\u062f\u0647<\/li>\n<li>1\/4 \u067e\u06cc\u0645\u0627\u0646\u0647 \u067e\u06cc\u0627\u0632 \u0642\u0631\u0645\u0632 \u062e\u0631\u062f \u0634\u062f\u0647<\/li>\n<li>2 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646<\/li>\n<li>1 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u0633\u0631\u06a9\u0647 \u0628\u0627\u0644\u0632\u0627\u0645\u06cc\u06a9<\/li>\n<li>1 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u062e\u0648\u0631\u06cc \u067e\u0648\u062f\u0631 \u0622\u0648\u06cc\u0634\u0646<\/li>\n<li>1\/2 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u062e\u0648\u0631\u06cc \u0646\u0645\u06a9<\/li>\n<li>1\/4 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u062e\u0648\u0631\u06cc \u0641\u0644\u0641\u0644 \u0633\u06cc\u0627\u0647<\/li>\n<\/ul>\n<p><strong>\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647:<\/strong><\/p>\n<ol>\n<li>\u062a\u062e\u0645 \u0645\u0631\u063a \u0647\u0627\u06cc \u0622\u0628 \u067e\u0632 \u0631\u0627 \u067e\u0648\u0633\u062a \u06a9\u0646\u062f\u0647 \u0648 \u0628\u0647 \u0635\u0648\u0631\u062a \u062d\u0644\u0642\u0647 \u0627\u06cc \u0628\u0631\u0634 \u0628\u0632\u0646\u06cc\u062f.<\/li>\n<li>\u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc \u0631\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u0645\u06a9\u0639\u0628\u06cc \u062e\u0631\u062f \u06a9\u0646\u06cc\u062f.<\/li>\n<li>\u0646\u062e\u0648\u062f \u0641\u0631\u0646\u06af\u06cc\u060c \u062a\u062e\u0645 \u0645\u0631\u063a\u060c \u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc\u060c \u067e\u0646\u06cc\u0631 \u0645\u0648\u0632\u0627\u0631\u0644\u0627 \u0648 \u067e\u06cc\u0627\u0632 \u0642\u0631\u0645\u0632 \u0631\u0627 \u062f\u0631 \u06cc\u06a9 \u06a9\u0627\u0633\u0647 \u0628\u0632\u0631\u06af \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f.<\/li>\n<li>\u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646\u060c \u0633\u0631\u06a9\u0647 \u0628\u0627\u0644\u0632\u0627\u0645\u06cc\u06a9\u060c \u067e\u0648\u062f\u0631 \u0622\u0648\u06cc\u0634\u0646\u060c \u0646\u0645\u06a9 \u0648 \u0641\u0644\u0641\u0644 \u0633\u06cc\u0627\u0647 \u0631\u0627 \u0628\u0627 \u0647\u0645 \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0645\u0648\u0627\u062f \u0633\u0627\u0644\u0627\u062f \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\n<li>\u0647\u0645\u0647 \u0645\u0648\u0627\u062f \u0631\u0627 \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0627\u0645\u0644 \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f \u0648 \u0633\u0631\u0648 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ol>\n<p><strong>\u0646\u06a9\u0627\u062a:<\/strong><\/p>\n<ul data-sourcepos=\"66:1-69:74\">\n<li data-sourcepos=\"66:1-66:96\">\u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0627\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0645\u0627\u0646\u0646\u062f \u06af\u0648\u0634\u062a \u0628\u0648\u0642\u0644\u0645\u0648\u0646\u060c \u0645\u06cc\u06af\u0648 \u06cc\u0627 \u062a\u0648\u0641\u0648 \u062f\u0631 \u0627\u06cc\u0646 \u0633\u0627\u0644\u0627\u062f\u0647\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\n<li data-sourcepos=\"67:1-67:101\">\u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0648 \u0645\u06cc\u0648\u0647 \u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641\u06cc \u0631\u0627 \u0628\u0647 \u0627\u06cc\u0646 \u0633\u0627\u0644\u0627\u062f\u0647\u0627 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u062a\u0646\u0648\u0639 \u0648 \u0637\u0639\u0645 \u0622\u0646\u0647\u0627 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2 data-sourcepos=\"1:1-1:31\">\u0633\u0627\u0644\u0627\u062f \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u062a\u0627\u0628\u0633\u062a\u0648\u0646\u06cc<\/h2>\n<figure id=\"attachment_81005\" aria-describedby=\"caption-attachment-81005\" style=\"width: 1200px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-81005 size-full\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/4-2.jpg\" alt=\"\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647 \u0633\u0627\u0644\u0627\u062f \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u062a\u0627\u0628\u0633\u062a\u0648\u0646\u06cc\" width=\"1200\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/4-2.jpg 1200w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/4-2-300x158.jpg 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/4-2-1024x538.jpg 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/4-2-768x403.jpg 768w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><figcaption id=\"caption-attachment-81005\" class=\"wp-caption-text\">\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647 \u0633\u0627\u0644\u0627\u062f \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u062a\u0627\u0628\u0633\u062a\u0648\u0646\u06cc<\/figcaption><\/figure>\n<h2 data-sourcepos=\"1:1-1:31\"><strong style=\"font-size: 16px;\">\u0645\u0648\u0627\u062f \u0644\u0627\u0632\u0645 ( \u0628\u0631\u0627\u06cc 4 \u0646\u0641\u0631 ) :<\/strong><\/h2>\n<ul data-sourcepos=\"5:1-20:0\">\n<li data-sourcepos=\"5:1-5:29\">200 \u06af\u0631\u0645 \u0646\u062e\u0648\u062f \u0641\u0631\u0646\u06af\u06cc \u067e\u062e\u062a\u0647 \u0634\u062f\u0647<\/li>\n<li data-sourcepos=\"6:1-6:29\">100 \u06af\u0631\u0645 \u0644\u0648\u0628\u06cc\u0627 \u0633\u06cc\u0627\u0647 \u067e\u062e\u062a\u0647 \u0634\u062f\u0647<\/li>\n<li data-sourcepos=\"7:1-7:22\">150 \u06af\u0631\u0645 \u0630\u0631\u062a \u067e\u062e\u062a\u0647 \u0634\u062f\u0647<\/li>\n<li data-sourcepos=\"8:1-8:34\">1 \u0639\u062f\u062f \u0641\u0644\u0641\u0644 \u062f\u0644\u0645\u0647 \u0627\u06cc \u0642\u0631\u0645\u0632\u060c \u062e\u0631\u062f \u0634\u062f\u0647<\/li>\n<li data-sourcepos=\"9:1-9:21\">1 \u0639\u062f\u062f \u062e\u06cc\u0627\u0631\u060c \u062e\u0631\u062f \u0634\u062f\u0647<\/li>\n<li data-sourcepos=\"10:1-10:27\">1 \u0639\u062f\u062f \u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc\u060c \u062e\u0631\u062f \u0634\u062f\u0647<\/li>\n<li data-sourcepos=\"11:1-11:31\">1\/2 \u067e\u06cc\u0645\u0627\u0646\u0647 \u067e\u06cc\u0627\u0632 \u0642\u0631\u0645\u0632\u060c \u062e\u0631\u062f \u0634\u062f\u0647<\/li>\n<li data-sourcepos=\"12:1-12:32\">1\/4 \u067e\u06cc\u0645\u0627\u0646\u0647 \u062c\u0639\u0641\u0631\u06cc \u062a\u0627\u0632\u0647\u060c \u062e\u0631\u062f \u0634\u062f\u0647<\/li>\n<li data-sourcepos=\"13:1-13:32\">1\/4 \u067e\u06cc\u0645\u0627\u0646\u0647 \u06af\u0634\u0646\u06cc\u0632 \u062a\u0627\u0632\u0647\u060c \u062e\u0631\u062f \u0634\u062f\u0647<\/li>\n<li data-sourcepos=\"14:1-14:23\">1\/4 \u067e\u06cc\u0645\u0627\u0646\u0647 \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646<\/li>\n<li data-sourcepos=\"15:1-15:23\">2 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u0622\u0628\u0644\u06cc\u0645\u0648<\/li>\n<li data-sourcepos=\"16:1-16:30\">1 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u0633\u0631\u06a9\u0647 \u0628\u0627\u0644\u0632\u0627\u0645\u06cc\u06a9<\/li>\n<li data-sourcepos=\"17:1-17:26\">1 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u062e\u0648\u0631\u06cc \u067e\u0648\u062f\u0631 \u0632\u06cc\u0631\u0647<\/li>\n<li data-sourcepos=\"18:1-18:22\">1\/2 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u062e\u0648\u0631\u06cc \u0646\u0645\u06a9<\/li>\n<li data-sourcepos=\"19:1-20:0\">1\/4 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u062e\u0648\u0631\u06cc \u0641\u0644\u0641\u0644 \u0633\u06cc\u0627\u0647<\/li>\n<\/ul>\n<p data-sourcepos=\"21:1-21:15\"><strong>\u0645\u0631\u0627\u062d\u0644 \u062a\u0647\u06cc\u0647:<\/strong><\/p>\n<ol data-sourcepos=\"23:1-27:0\">\n<li data-sourcepos=\"23:1-23:119\">\u0646\u062e\u0648\u062f \u0641\u0631\u0646\u06af\u06cc\u060c \u0644\u0648\u0628\u06cc\u0627 \u0633\u06cc\u0627\u0647\u060c \u0630\u0631\u062a\u060c \u0641\u0644\u0641\u0644 \u062f\u0644\u0645\u0647 \u0627\u06cc\u060c \u062e\u06cc\u0627\u0631\u060c \u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc\u060c \u067e\u06cc\u0627\u0632 \u0642\u0631\u0645\u0632\u060c \u062c\u0639\u0641\u0631\u06cc \u0648 \u06af\u0634\u0646\u06cc\u0632 \u0631\u0627 \u062f\u0631 \u06cc\u06a9 \u06a9\u0627\u0633\u0647 \u0628\u0632\u0631\u06af \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f.<\/li>\n<li data-sourcepos=\"24:1-24:112\">\u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646\u060c \u0622\u0628\u0644\u06cc\u0645\u0648\u060c \u0633\u0631\u06a9\u0647 \u0628\u0627\u0644\u0632\u0627\u0645\u06cc\u06a9\u060c \u067e\u0648\u062f\u0631 \u0632\u06cc\u0631\u0647\u060c \u0646\u0645\u06a9 \u0648 \u0641\u0644\u0641\u0644 \u0633\u06cc\u0627\u0647 \u0631\u0627 \u0628\u0627 \u0647\u0645 \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0645\u0648\u0627\u062f \u0633\u0627\u0644\u0627\u062f \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\n<li data-sourcepos=\"25:1-25:102\">\u0647\u0645\u0647 \u0645\u0648\u0627\u062f \u0631\u0627 \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0627\u0645\u0644 \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0645\u062f\u062a 30 \u062f\u0642\u06cc\u0642\u0647 \u062f\u0631 \u06cc\u062e\u0686\u0627\u0644 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0645\u0632\u0647 \u0647\u0627 \u0628\u0647 \u062e\u0648\u0631\u062f \u0647\u0645 \u0628\u0631\u0648\u0646\u062f.<\/li>\n<li data-sourcepos=\"26:1-27:0\">\u0633\u0627\u0644\u0627\u062f \u0631\u0627 \u0633\u0631\u0648 \u06a9\u0646\u06cc\u062f \u0648 \u0627\u0632 \u0637\u0639\u0645 \u0648 \u0645\u0632\u0647 \u06cc \u0628\u06cc \u0646\u0638\u06cc\u0631 \u0622\u0646 \u0644\u0630\u062a \u0628\u0628\u0631\u06cc\u062f!<\/li>\n<\/ol>\n<p data-sourcepos=\"28:1-28:9\"><strong>\u0646\u06a9\u0627\u062a:<\/strong><\/p>\n<ul data-sourcepos=\"30:1-34:0\">\n<li data-sourcepos=\"30:1-30:101\">\u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0627\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0645\u0627\u0646\u0646\u062f \u06a9\u0627\u0647\u0648\u060c \u06a9\u0644\u0645 \u067e\u06cc\u0686 \u0648 \u0647\u0648\u06cc\u062c \u0631\u0646\u062f\u0647 \u0634\u062f\u0647 \u0646\u06cc\u0632 \u062f\u0631 \u0627\u06cc\u0646 \u0633\u0627\u0644\u0627\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\n<li data-sourcepos=\"31:1-31:104\">\u0628\u0631\u0627\u06cc \u0637\u0639\u0645 \u062f\u0647\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0633\u0633 \u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u0645\u0627\u0646\u0646\u062f \u0633\u0633 \u0628\u0627\u0644\u0632\u0627\u0645\u06cc\u06a9\u060c \u0633\u0633 \u0641\u0631\u0627\u0646\u0633\u0648\u06cc \u06cc\u0627 \u0633\u0633 \u0648\u06cc\u0646\u06cc\u06af\u0631\u062a \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\n<li data-sourcepos=\"32:1-32:96\">\u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u0645\u0627\u0646\u0646\u062f \u06af\u0631\u062f\u0648\u060c \u0628\u0627\u062f\u0627\u0645 \u0648 \u062a\u062e\u0645\u0647 \u0622\u0641\u062a\u0627\u0628\u06af\u0631\u062f\u0627\u0646 \u0646\u06cc\u0632 \u062f\u0631 \u0627\u06cc\u0646 \u0633\u0627\u0644\u0627\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\n<li data-sourcepos=\"33:1-34:0\">\u0627\u06cc\u0646 \u0633\u0627\u0644\u0627\u062f \u0631\u0627 \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u0648\u0639\u062f\u0647 \u063a\u0630\u0627\u06cc\u06cc \u06a9\u0627\u0645\u0644 \u0628\u0627 \u0646\u0627\u0646 \u06cc\u0627 \u0628\u0631\u0646\u062c \u0646\u06cc\u0632 \u0633\u0631\u0648 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n<h2 data-sourcepos=\"1:1-1:28\">\u0633\u0627\u0644\u0627\u062f \u06a9\u0644\u0645 \u0628\u0631\u0648\u06a9\u0644\u06cc<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-81006 size-full\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/5-1.jpg\" alt=\"\" width=\"1200\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/5-1.jpg 1200w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/5-1-300x158.jpg 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/5-1-1024x538.jpg 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/5-1-768x403.jpg 768w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p data-sourcepos=\"3:1-3:14\"><strong>\u0645\u0648\u0627\u062f \u0644\u0627\u0632\u0645 ( 4 \u062a\u0627 6 \u0646\u0641\u0631 ) :<\/strong><\/p>\n<ul data-sourcepos=\"5:1-17:0\">\n<li data-sourcepos=\"5:1-5:20\">500 \u06af\u0631\u0645 \u06a9\u0644\u0645 \u0628\u0631\u0648\u06a9\u0644\u06cc<\/li>\n<li data-sourcepos=\"6:1-6:40\">1 \u0639\u062f\u062f \u0641\u0644\u0641\u0644 \u062f\u0644\u0645\u0647 \u0627\u06cc \u0642\u0631\u0645\u0632\u060c \u062e\u0644\u0627\u0644\u06cc \u062e\u0631\u062f \u0634\u062f\u0647<\/li>\n<li data-sourcepos=\"7:1-7:37\">1\/2 \u067e\u06cc\u0645\u0627\u0646\u0647 \u067e\u06cc\u0627\u0632 \u0642\u0631\u0645\u0632\u060c \u062e\u0644\u0627\u0644\u06cc \u062e\u0631\u062f \u0634\u062f\u0647<\/li>\n<li data-sourcepos=\"8:1-8:23\">100 \u06af\u0631\u0645 \u06af\u0631\u062f\u0648\u060c \u062e\u0631\u062f \u0634\u062f\u0647<\/li>\n<li data-sourcepos=\"9:1-9:25\">1\/4 \u067e\u06cc\u0645\u0627\u0646\u0647 \u06a9\u0634\u0645\u0634 \u06cc\u0627 \u0645\u0648\u06cc\u0632<\/li>\n<li data-sourcepos=\"10:1-10:32\">1\/4 \u067e\u06cc\u0645\u0627\u0646\u0647 \u062c\u0639\u0641\u0631\u06cc \u062a\u0627\u0632\u0647\u060c \u062e\u0631\u062f \u0634\u062f\u0647<\/li>\n<li data-sourcepos=\"11:1-11:23\">1\/4 \u067e\u06cc\u0645\u0627\u0646\u0647 \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646<\/li>\n<li data-sourcepos=\"12:1-12:23\">2 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u0622\u0628\u0644\u06cc\u0645\u0648<\/li>\n<li data-sourcepos=\"13:1-13:30\">1 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u0633\u0631\u06a9\u0647 \u0628\u0627\u0644\u0632\u0627\u0645\u06cc\u06a9<\/li>\n<li data-sourcepos=\"14:1-14:26\">1 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u062e\u0648\u0631\u06cc \u067e\u0648\u062f\u0631 \u0632\u06cc\u0631\u0647<\/li>\n<li data-sourcepos=\"15:1-15:22\">1\/2 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u062e\u0648\u0631\u06cc \u0646\u0645\u06a9<\/li>\n<li data-sourcepos=\"16:1-17:0\">1\/4 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u062e\u0648\u0631\u06cc \u0641\u0644\u0641\u0644 \u0633\u06cc\u0627\u0647<\/li>\n<\/ul>\n<p data-sourcepos=\"18:1-18:15\"><strong>\u0645\u0631\u0627\u062d\u0644 \u062a\u0647\u06cc\u0647:<\/strong><\/p>\n<ol data-sourcepos=\"20:1-26:0\">\n<li data-sourcepos=\"20:1-20:93\">\u06a9\u0644\u0645 \u0628\u0631\u0648\u06a9\u0644\u06cc \u0631\u0627 \u0628\u0647 \u06af\u0644\u0686\u0647 \u0647\u0627\u06cc \u06a9\u0648\u0686\u06a9 \u062a\u0642\u0633\u06cc\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0645\u062f\u062a 5 \u062f\u0642\u06cc\u0642\u0647 \u062f\u0631 \u0622\u0628 \u062c\u0648\u0634 \u0628\u067e\u0632\u06cc\u062f \u062a\u0627 \u06a9\u0645\u06cc \u0646\u0631\u0645 \u0634\u0648\u062f.<\/li>\n<li data-sourcepos=\"21:1-21:54\">\u06a9\u0644\u0645 \u0628\u0631\u0648\u06a9\u0644\u06cc \u067e\u062e\u062a\u0647 \u0634\u062f\u0647 \u0631\u0627 \u0622\u0628\u06a9\u0634 \u06a9\u0631\u062f\u0647 \u0648 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u062e\u0646\u06a9 \u0634\u0648\u062f.<\/li>\n<li data-sourcepos=\"22:1-22:75\">\u0641\u0644\u0641\u0644 \u062f\u0644\u0645\u0647 \u0627\u06cc\u060c \u067e\u06cc\u0627\u0632 \u0642\u0631\u0645\u0632\u060c \u06af\u0631\u062f\u0648\u060c \u06a9\u0634\u0645\u0634 \u0648 \u062c\u0639\u0641\u0631\u06cc \u0631\u0627 \u0628\u0647 \u06a9\u0644\u0645 \u0628\u0631\u0648\u06a9\u0644\u06cc \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\n<li data-sourcepos=\"23:1-23:102\">\u062f\u0631 \u06cc\u06a9 \u06a9\u0627\u0633\u0647 \u06a9\u0648\u0686\u06a9\u060c \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646\u060c \u0622\u0628\u0644\u06cc\u0645\u0648\u060c \u0633\u0631\u06a9\u0647 \u0628\u0627\u0644\u0632\u0627\u0645\u06cc\u06a9\u060c \u067e\u0648\u062f\u0631 \u0632\u06cc\u0631\u0647\u060c \u0646\u0645\u06a9 \u0648 \u0641\u0644\u0641\u0644 \u0633\u06cc\u0627\u0647 \u0631\u0627 \u0628\u0627 \u0647\u0645 \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f.<\/li>\n<li data-sourcepos=\"24:1-24:53\">\u0633\u0633 \u0631\u0627 \u0631\u0648\u06cc \u0645\u0648\u0627\u062f \u0633\u0627\u0644\u0627\u062f \u0628\u0631\u06cc\u0632\u06cc\u062f \u0648 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f.<\/li>\n<li data-sourcepos=\"25:1-26:0\">\u0633\u0627\u0644\u0627\u062f \u0631\u0627 \u0628\u0644\u0627\u0641\u0627\u0635\u0644\u0647 \u0633\u0631\u0648 \u06a9\u0646\u06cc\u062f \u0648 \u0627\u0632 \u0637\u0639\u0645 \u0648 \u0645\u0632\u0647 \u06cc \u0628\u06cc \u0646\u0638\u06cc\u0631 \u0622\u0646 \u0644\u0630\u062a \u0628\u0628\u0631\u06cc\u062f!<\/li>\n<\/ol>\n<p data-sourcepos=\"27:1-27:9\"><strong>\u0646\u06a9\u0627\u062a:<\/strong><\/p>\n<ul data-sourcepos=\"29:1-33:0\">\n<li data-sourcepos=\"29:1-29:101\">\u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0627\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0645\u0627\u0646\u0646\u062f \u06a9\u0627\u0647\u0648\u060c \u06a9\u0644\u0645 \u067e\u06cc\u0686 \u0648 \u0647\u0648\u06cc\u062c \u0631\u0646\u062f\u0647 \u0634\u062f\u0647 \u0646\u06cc\u0632 \u062f\u0631 \u0627\u06cc\u0646 \u0633\u0627\u0644\u0627\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\n<li data-sourcepos=\"30:1-30:104\">\u0628\u0631\u0627\u06cc \u0637\u0639\u0645 \u062f\u0647\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0633\u0633 \u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u0645\u0627\u0646\u0646\u062f \u0633\u0633 \u0628\u0627\u0644\u0632\u0627\u0645\u06cc\u06a9\u060c \u0633\u0633 \u0641\u0631\u0627\u0646\u0633\u0648\u06cc \u06cc\u0627 \u0633\u0633 \u0648\u06cc\u0646\u06cc\u06af\u0631\u062a \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\n<li data-sourcepos=\"31:1-31:103\">\u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u0645\u0627\u0646\u0646\u062f \u0628\u0627\u062f\u0627\u0645\u060c \u062a\u062e\u0645\u0647 \u0622\u0641\u062a\u0627\u0628\u06af\u0631\u062f\u0627\u0646 \u0648 \u0628\u0627\u062f\u0627\u0645 \u0632\u0645\u06cc\u0646\u06cc \u0646\u06cc\u0632 \u062f\u0631 \u0627\u06cc\u0646 \u0633\u0627\u0644\u0627\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\n<li data-sourcepos=\"32:1-33:0\">\u0627\u06cc\u0646 \u0633\u0627\u0644\u0627\u062f \u0631\u0627 \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u0648\u0639\u062f\u0647 \u063a\u0630\u0627\u06cc\u06cc \u06a9\u0627\u0645\u0644 \u0628\u0627 \u0646\u0627\u0646 \u06cc\u0627 \u0628\u0631\u0646\u062c \u0646\u06cc\u0632 \u0633\u0631\u0648 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n<h2 data-sourcepos=\"3:1-3:41\"><strong>\u0633\u0627\u0644\u0627\u062f \u0645\u0631\u063a \u06a9\u0628\u0627\u0628\u06cc \u0628\u0627 \u0633\u0633 \u0645\u0627\u0633\u062a \u06cc\u0648\u0646\u0627\u0646\u06cc<\/strong><\/h2>\n<figure id=\"attachment_81007\" aria-describedby=\"caption-attachment-81007\" style=\"width: 1200px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-81007 size-full\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/6.jpg\" alt=\"\u0633\u0627\u0644\u0627\u062f \u0645\u0631\u063a \u06a9\u0628\u0627\u0628\u06cc \u0628\u0627 \u0633\u0633 \u0645\u0627\u0633\u062a \u06cc\u0648\u0646\u0627\u0646\u06cc\" width=\"1200\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/6.jpg 1200w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/6-300x158.jpg 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/6-1024x538.jpg 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/6-768x403.jpg 768w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><figcaption id=\"caption-attachment-81007\" class=\"wp-caption-text\">\u0633\u0627\u0644\u0627\u062f \u0645\u0631\u063a \u06a9\u0628\u0627\u0628\u06cc \u0628\u0627 \u0633\u0633 \u0645\u0627\u0633\u062a \u06cc\u0648\u0646\u0627\u0646\u06cc<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p><strong>\u0645\u0648\u0627\u062f \u0644\u0627\u0632\u0645 ( \u0628\u0631\u0627\u06cc 4 \u0646\u0641\u0631) :<\/strong><\/p>\n<ul>\n<li>2 \u0639\u062f\u062f \u0633\u06cc\u0646\u0647 \u0645\u0631\u063a \u0628\u062f\u0648\u0646 \u067e\u0648\u0633\u062a \u0648 \u0627\u0633\u062a\u062e\u0648\u0627\u0646<\/li>\n<li>1 \u067e\u06cc\u0645\u0627\u0646\u0647 \u0645\u0627\u0633\u062a \u06cc\u0648\u0646\u0627\u0646\u06cc<\/li>\n<li>1\/4 \u067e\u06cc\u0645\u0627\u0646\u0647 \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646<\/li>\n<li>1 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u0622\u0628\u0644\u06cc\u0645\u0648<\/li>\n<li>1 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u062e\u0648\u0631\u06cc \u067e\u0648\u062f\u0631 \u0633\u06cc\u0631<\/li>\n<li>1\/2 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u062e\u0648\u0631\u06cc \u0646\u0645\u06a9<\/li>\n<li>1\/4 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u062e\u0648\u0631\u06cc \u0641\u0644\u0641\u0644 \u0633\u06cc\u0627\u0647<\/li>\n<li>1\/2 \u067e\u06cc\u0645\u0627\u0646\u0647 \u06a9\u0627\u0647\u0648 \u0631\u0648\u0645\u06cc \u06cc\u0627 \u0645\u0639\u0645\u0648\u0644\u06cc \u062e\u0631\u062f \u0634\u062f\u0647<\/li>\n<li>1\/2 \u067e\u06cc\u0645\u0627\u0646\u0647 \u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc \u06af\u06cc\u0644\u0627\u0633\u06cc\u060c \u0646\u0635\u0641 \u0634\u062f\u0647<\/li>\n<li>1\/4 \u067e\u06cc\u0645\u0627\u0646\u0647 \u062e\u06cc\u0627\u0631\u060c \u062e\u0644\u0627\u0644\u06cc \u062e\u0631\u062f \u0634\u062f\u0647<\/li>\n<li>1\/4 \u067e\u06cc\u0645\u0627\u0646\u0647 \u067e\u06cc\u0627\u0632 \u0642\u0631\u0645\u0632\u060c \u062e\u0644\u0627\u0644\u06cc \u062e\u0631\u062f \u0634\u062f\u0647<\/li>\n<\/ul>\n\n<p><strong>\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647:<\/strong><\/p>\n<ol>\n<li>\u0641\u0631 \u0631\u0627 \u0628\u0627 \u062f\u0645\u0627\u06cc 200 \u062f\u0631\u062c\u0647 \u0633\u0627\u0646\u062a\u06cc\u06af\u0631\u0627\u062f \u06af\u0631\u0645 \u06a9\u0646\u06cc\u062f.<\/li>\n<li>\u0633\u06cc\u0646\u0647 \u0647\u0627\u06cc \u0645\u0631\u063a \u0631\u0627 \u0628\u0627 \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646\u060c \u0622\u0628\u0644\u06cc\u0645\u0648\u060c \u067e\u0648\u062f\u0631 \u0633\u06cc\u0631\u060c \u0646\u0645\u06a9 \u0648 \u0641\u0644\u0641\u0644 \u0633\u06cc\u0627\u0647 \u0645\u0632\u0647 \u062f\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li>\n<li>\u0645\u0631\u063a \u0631\u0627 \u0628\u0647 \u0645\u062f\u062a 20-25 \u062f\u0642\u06cc\u0642\u0647 \u062f\u0631 \u0641\u0631 \u0628\u067e\u0632\u06cc\u062f \u062a\u0627 \u06a9\u0627\u0645\u0644\u0627 \u067e\u062e\u062a\u0647 \u0634\u0648\u062f.<\/li>\n<li>\u0645\u0631\u063a \u067e\u062e\u062a\u0647 \u0634\u062f\u0647 \u0631\u0627 \u0628\u0647 \u0642\u0637\u0639\u0627\u062a \u06a9\u0648\u0686\u06a9 \u0628\u0631\u0634 \u0628\u0632\u0646\u06cc\u062f.<\/li>\n<li>\u062f\u0631 \u06cc\u06a9 \u06a9\u0627\u0633\u0647 \u0628\u0632\u0631\u06af\u060c \u0645\u0627\u0633\u062a \u06cc\u0648\u0646\u0627\u0646\u06cc\u060c \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646\u060c \u0622\u0628\u0644\u06cc\u0645\u0648\u060c \u067e\u0648\u062f\u0631 \u0633\u06cc\u0631\u060c \u0646\u0645\u06a9 \u0648 \u0641\u0644\u0641\u0644 \u0633\u06cc\u0627\u0647 \u0631\u0627 \u0628\u0627 \u0647\u0645 \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0633\u0633 \u0645\u0627\u0633\u062a \u06cc\u0648\u0646\u0627\u0646\u06cc \u062a\u0647\u06cc\u0647 \u0634\u0648\u062f.<\/li>\n<li>\u06a9\u0627\u0647\u0648\u060c \u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc\u060c \u062e\u06cc\u0627\u0631 \u0648 \u067e\u06cc\u0627\u0632 \u0642\u0631\u0645\u0632 \u0631\u0627 \u0628\u0647 \u0633\u0633 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f.<\/li>\n<li>\u0645\u0631\u063a \u0647\u0627\u06cc \u062e\u0631\u062f \u0634\u062f\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0627\u0644\u0627\u062f \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0627\u0645\u0644 \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f.<\/li>\n<li>\u0633\u0627\u0644\u0627\u062f \u0631\u0627 \u0628\u0644\u0627\u0641\u0627\u0635\u0644\u0647 \u0633\u0631\u0648 \u06a9\u0646\u06cc\u062f \u0648 \u0627\u0632 \u0637\u0639\u0645 \u0648 \u0645\u0632\u0647 \u06cc \u0628\u06cc \u0646\u0638\u06cc\u0631 \u0622\u0646 \u0644\u0630\u062a \u0628\u0628\u0631\u06cc\u062f!<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h2 data-sourcepos=\"27:1-27:51\"><strong>\u0633\u0627\u0644\u0627\u062f \u062a\u0646 \u0645\u0627\u0647\u06cc \u0628\u0627 \u0644\u0648\u0628\u06cc\u0627 \u0633\u0641\u06cc\u062f \u0648 \u062a\u062e\u0645 \u0645\u0631\u063a \u0622\u0628 \u067e\u0632<\/strong><\/h2>\n<figure id=\"attachment_81008\" aria-describedby=\"caption-attachment-81008\" style=\"width: 1200px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-81008 size-full\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/7.jpg\" alt=\"\u0633\u0627\u0644\u0627\u062f \u062a\u0646 \u0645\u0627\u0647\u06cc \u0628\u0627 \u0644\u0648\u0628\u06cc\u0627 \u0633\u0641\u06cc\u062f \u0648 \u062a\u062e\u0645 \u0645\u0631\u063a \u0622\u0628 \u067e\u0632\" width=\"1200\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/7.jpg 1200w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/7-300x158.jpg 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/7-1024x538.jpg 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/7-768x403.jpg 768w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><figcaption id=\"caption-attachment-81008\" class=\"wp-caption-text\">\u0633\u0627\u0644\u0627\u062f \u062a\u0646 \u0645\u0627\u0647\u06cc \u0628\u0627 \u0644\u0648\u0628\u06cc\u0627 \u0633\u0641\u06cc\u062f \u0648 \u062a\u062e\u0645 \u0645\u0631\u063a \u0622\u0628 \u067e\u0632<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p><strong>\u0645\u0648\u0627\u062f \u0644\u0627\u0632\u0645 ( \u0628\u0631\u0627\u06cc 2 \u062a\u0627 3 \u0646\u0641\u0631) :<\/strong><\/p>\n<ul>\n<li>1 \u0642\u0648\u0637\u06cc \u06a9\u0646\u0633\u0631\u0648 \u062a\u0646 \u0645\u0627\u0647\u06cc (\u0628\u062f\u0648\u0646 \u0631\u0648\u063a\u0646)<\/li>\n<li>1 \u067e\u06cc\u0645\u0627\u0646\u0647 \u0644\u0648\u0628\u06cc\u0627 \u0633\u0641\u06cc\u062f \u067e\u062e\u062a\u0647 \u0634\u062f\u0647<\/li>\n<li>2 \u0639\u062f\u062f \u062a\u062e\u0645 \u0645\u0631\u063a \u0622\u0628 \u067e\u0632<\/li>\n<li>1\/2 \u067e\u06cc\u0645\u0627\u0646\u0647 \u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc\u060c \u062e\u0631\u062f \u0634\u062f\u0647<\/li>\n<li>1\/4 \u067e\u06cc\u0645\u0627\u0646\u0647 \u067e\u06cc\u0627\u0632 \u0642\u0631\u0645\u0632\u060c \u062e\u0631\u062f \u0634\u062f\u0647<\/li>\n<li>1\/4 \u0641\u0646\u062c\u0627\u0646 \u06af\u0634\u0646\u06cc\u0632 \u062a\u0627\u0632\u0647\u060c \u062e\u0631\u062f \u0634\u062f\u0647<\/li>\n<li>2 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646<\/li>\n<li>1 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u0622\u0628\u0644\u06cc\u0645\u0648<\/li>\n<li>1 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u062e\u0648\u0631\u06cc \u067e\u0648\u062f\u0631 \u0632\u06cc\u0631\u0647<\/li>\n<li>1\/2 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u062e\u0648\u0631\u06cc \u0646\u0645\u06a9<\/li>\n<li>1\/4 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u062e\u0648\u0631\u06cc \u0641\u0644\u0641\u0644 \u0633\u06cc\u0627\u0647<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647:<\/strong><\/p>\n<ol>\n<li>\u062a\u0646 \u0645\u0627\u0647\u06cc \u0631\u0627 \u0627\u0632 \u0642\u0648\u0637\u06cc \u062e\u0627\u0631\u062c \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0647 \u0642\u0637\u0639\u0627\u062a \u06a9\u0648\u0686\u06a9 \u0631\u06cc\u0634 \u0631\u06cc\u0634 \u06a9\u0646\u06cc\u062f.<\/li>\n<li>\u0644\u0648\u0628\u06cc\u0627 \u0633\u0641\u06cc\u062f\u060c \u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc\u060c \u067e\u06cc\u0627\u0632 \u0642\u0631\u0645\u0632 \u0648 \u06af\u0634\u0646\u06cc\u0632 \u0631\u0627 \u062f\u0631 \u06cc\u06a9 \u06a9\u0627\u0633\u0647 \u0628\u0632\u0631\u06af \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f.<\/li>\n<li>\u062a\u062e\u0645 \u0645\u0631\u063a \u0647\u0627\u06cc \u0622\u0628 \u067e\u0632 \u0631\u0627 \u067e\u0648\u0633\u062a \u06a9\u0646\u062f\u0647 \u0648 \u0628\u0647 \u0635\u0648\u0631\u062a \u062d\u0644\u0642\u0647 \u0627\u06cc \u0628\u0631\u0634 \u0628\u0632\u0646\u06cc\u062f.<\/li>\n<li>\u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646\u060c \u0622\u0628\u0644\u06cc\u0645\u0648\u060c \u067e\u0648\u062f\u0631 \u0632\u06cc\u0631\u0647\u060c \u0646\u0645\u06a9 \u0648 \u0641\u0644\u0641\u0644 \u0633\u06cc\u0627\u0647 \u0631\u0627 \u0628\u0627 \u0647\u0645 \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0645\u0648\u0627\u062f \u0633\u0627\u0644\u0627\u062f \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\n<li>\u062a\u062e\u0645 \u0645\u0631\u063a \u0647\u0627\u06cc \u062d\u0644\u0642\u0647 \u0627\u06cc \u0631\u0627 \u0628\u0647 \u0633\u0627\u0644\u0627\u062f \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0627\u0645\u0644 \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f.<\/li>\n<li>\u0633\u0627\u0644\u0627\u062f \u0631\u0627 \u0628\u0644\u0627\u0641\u0627\u0635\u0644\u0647 \u0633\u0631\u0648 \u06a9\u0646\u06cc\u062f \u0648 \u0627\u0632 \u0637\u0639\u0645 \u0648 \u0645\u0632\u0647 \u06cc \u0628\u06cc \u0646\u0638\u06cc\u0631 \u0622\u0646 \u0644\u0630\u062a \u0628\u0628\u0631\u06cc\u062f!<\/li>\n<\/ol>\n<blockquote><p>\u0627\u06af\u0631 \u062a\u0627 \u0627\u06cc\u0646 \u062c\u0627\u06cc \u0645\u0642\u0627\u0644\u0647 \u0628\u0647 \u062c\u0648\u0627\u0628 \u0633\u0648\u0627\u0644\u0627\u062a \u062e\u0648\u062f\u062a\u0648\u0646 \u0646\u0631\u0633\u06cc\u062f\u06cc\u0646 \u0645\u06cc\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u0645\u0631\u0627\u062c\u0639\u0647 \u0628\u0647 <a href=\"https:\/\/fitclub.ir\/blog\/forum-topics\/\">\u062a\u0627\u0644\u0627\u0631\u06af\u0641\u062a\u0648\u06af\u0648 \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628<\/a> \u0633\u0648\u0627\u0644\u0627\u062a \u062e\u0648\u062f\u062a\u0648\u0646 \u0631\u0648 \u0627\u0632 \u0645\u062a\u062e\u0635\u0635\u06cc\u0646 \u0645\u0627 \u0628\u067e\u0631\u0633\u06cc\u062f.<\/p><\/blockquote>\n<h2>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/h2>\n<p data-sourcepos=\"3:1-3:72\">\u0627\u0645\u06cc\u062f\u0648\u0627\u0631\u06cc\u0645 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