{"id":6137,"date":"2022-11-10T00:00:00","date_gmt":"2022-11-09T20:30:00","guid":{"rendered":"https:\/\/energym.ir\/mag\/%d8%aa%d9%85%d8%b1%db%8c%d9%86-%d8%a8%d8%b9%d8%af-%d8%b2%d8%a7%db%8c%d9%85%d8%a7%d9%86\/"},"modified":"2026-02-02T15:08:49","modified_gmt":"2026-02-02T11:38:49","slug":"%d8%aa%d9%85%d8%b1%db%8c%d9%86-%d8%a8%d8%b9%d8%af-%d8%b2%d8%a7%db%8c%d9%85%d8%a7%d9%86","status":"publish","type":"post","link":"https:\/\/energym.ir\/mag\/%d8%aa%d9%85%d8%b1%db%8c%d9%86-%d8%a8%d8%b9%d8%af-%d8%b2%d8%a7%db%8c%d9%85%d8%a7%d9%86\/","title":{"rendered":"\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0631\u0632\u0634\u06cc \u0628\u0639\u062f \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"6137\" class=\"elementor elementor-6137\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5bc81933 e-flex e-con-boxed e-con e-parent\" data-id=\"5bc81933\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5aca62de elementor-widget elementor-widget-text-editor\" data-id=\"5aca62de\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>\u00a0\u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u067e\u0633 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646<\/h2><p><span style=\"font-weight: 400;\">\u0632\u0627\u06cc\u0645\u0627\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0641\u0634\u0627\u0631 \u0632\u06cc\u0627\u062f\u06cc \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u06a9\u0641 \u0644\u06af\u0646 \u0648\u0627\u0631\u062f \u06a9\u0646\u062f \u0648 \u0645\u0646\u062c\u0631 \u0628\u0647 \u0636\u0639\u06cc\u0641 \u0634\u062f\u0646 \u0622\u0646\u0647\u0627 \u0634\u0648\u062f. \u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u062a \u06a9\u0641 \u0644\u06af\u0646 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src=\"https:\/\/s3.energym.ir\/statics\/images\/articles\/webp-1667055130871-738090-2.webp\" alt=\"mother child\" width=\"720\" height=\"411\" \/><\/p><h3 style=\"text-align: justify;\">\u00a0<\/h3><h3 style=\"text-align: justify;\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646<\/h3><p style=\"text-align: justify;\">\u0627\u0646\u062c\u0627\u0645 \u0627\u0650\u06cc\u0631 \u0627\u0633\u06a9\u0648\u0627\u062a (Air Squats) \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647\u200c\u0647\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0639\u0636\u0644\u0627\u062a \u067e\u0627 \u0648 \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0647 \u0635\u0648\u0631\u062a \u0632\u06cc\u0631 \u0627\u062c\u0631\u0627 \u0645\u06cc\u200c\u0634\u0648\u062f:<\/p><ul style=\"text-align: justify;\"><li>\u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f.<\/li><li>\u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0628\u0627\u0633\u0646 \u062e\u0648\u062f \u0631\u0627 \u0639\u0642\u0628 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f\u060c \u0628\u0627 \u062d\u0631\u06a9\u062a\u06cc \u0622\u0647\u0633\u062a\u0647 \u0648 \u06a9\u0646\u062a\u0631\u0644 \u0634\u062f\u0647 \u0634\u0631\u0648\u0639 \u0628\u0647 \u0686\u0645\u0628\u0627\u062a\u0645\u0647 \u0632\u062f\u0646 \u0628\u0647 \u0633\u0645\u062a \u0632\u0645\u06cc\u0646 \u06a9\u0646\u06cc\u062f.<\/li><li>\u0633\u06cc\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u062c\u0644\u0648 \u062f\u0627\u062f\u0647 \u0648 \u067e\u0634\u062a \u062e\u0648\u062f \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f.<\/li><li>\u067e\u0627\u0634\u0646\u0647\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0686\u0633\u0628\u0627\u0646\u06cc\u062f. \u0646\u0628\u0627\u06cc\u062f \u0631\u0648\u06cc \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0632\u06cc\u0631\u0627 \u0628\u0631\u0627\u06cc \u0632\u0627\u0646\u0648\u0647\u0627\u06cc \u0634\u0645\u0627 \u0645\u0636\u0631 \u0627\u0633\u062a.<\/li><li>\u062a\u0627 \u062d\u062f \u0627\u0645\u06a9\u0627\u0646 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u062a\u0627 \u0632\u0627\u0648\u06cc\u0647 \u0628\u06cc\u0646 \u0631\u0627\u0646 \u0648 \u0633\u0627\u0642 \u0634\u0645\u0627 90 \u062f\u0631\u062c\u0647 \u0634\u0648\u062f. \u0627\u06af\u0631 \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627\u062d\u062a \u0627\u0633\u062a\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0631 \u0646\u06cc\u0632 \u0628\u0631\u0648\u06cc\u062f.<\/li><li>\u0628\u0627 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u06a9\u0646\u062a\u0631\u0644 \u0634\u062f\u0647 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f\u060c \u0633\u06cc\u0646\u0647 \u0648 \u067e\u0634\u062a \u0631\u0627 \u062f\u0631 \u062a\u0645\u0627\u0645 \u0637\u0648\u0644 \u062d\u0631\u06a9\u062a \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f.<\/li><\/ul><h3 style=\"text-align: justify;\">\u067e\u0644\u0627\u0646\u06a9 \u0631\u0648\u06cc \u0633\u0627\u0639\u062f<\/h3><p style=\"text-align: justify;\">\u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0627\u063a\u0644\u0628 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0645\u0627\u062f\u0631 \u0631\u0627 \u06a9\u0634\u06cc\u062f\u0647 \u06cc\u0627 \u062d\u062a\u06cc \u0627\u0632 \u0647\u0645 \u0628\u0627\u0632 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0633 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646\u060c \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0628\u062f\u0646 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a. \u06cc\u06a9 \u0631\u0627\u0647 \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0647\u0627\u06cc \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647\u060c \u067e\u0644\u0627\u0646\u06a9 \u0627\u0633\u062a. \u062f\u0631 \u0627\u06cc\u0646 \u0642\u0633\u0645\u062a \u0645\u0642\u0627\u0644\u0647\u060c \u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u067e\u0644\u0627\u0646\u06a9 \u0631\u0648\u06cc \u0633\u0627\u0639\u062f \u0622\u0645\u062f\u0647 \u0627\u0633\u062a:<\/p><ul style=\"text-align: justify;\"><li>\u0631\u0648\u06cc \u0634\u06a9\u0645 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f.<\/li><li>\u0633\u0627\u0639\u062f\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0635\u0627\u0641 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u0631\u0648\u06cc \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u0648 \u0622\u0631\u0646\u062c \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f.<\/li><li>\u067e\u0627\u0647\u0627\u060c \u067e\u0634\u062a \u0648 \u0634\u06a9\u0645 \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0635\u0627\u0641 \u0648 \u0645\u0646\u0642\u0628\u0636 \u0628\u0627\u0634\u0646\u062f.<\/li><li>\u0647\u062f\u0641 \u0645\u0627 \u0627\u06cc\u0646 \u0646\u06cc\u0633\u062a \u06a9\u0647 \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0632\u0645\u0627\u0646 \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u0645\u060c \u0628\u0644\u06a9\u0647 \u0647\u062f\u0641 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0627\u0645\u06a9\u0627\u0646 \u062f\u0627\u0631\u062f \u067e\u0644\u0627\u0646\u06a9 \u0631\u0627 \u0628\u0627 \u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u0645.<\/li><\/ul><h3 style=\"text-align: justify;\">\u067e\u0644 \u0628\u0627\u0633\u0646<\/h3><p style=\"text-align: justify;\">\u067e\u0644 \u0628\u0627\u0633\u0646 \u0628\u0631\u0627\u06cc \u067e\u0634\u062a \u0631\u0627\u0646\u060c \u0628\u0627\u0633\u0646 \u0648 \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0628\u062f\u0646 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u0639\u0627\u0644\u06cc \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0647 \u0635\u0648\u0631\u062a \u0632\u06cc\u0631 \u0627\u0633\u062a:<\/p><ul style=\"text-align: justify;\"><li>\u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f.<\/li><li>\u067e\u0627\u0634\u0646\u0647 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0628\u0627\u0633\u0646 \u062a\u0627\u0646 \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0646\u06cc\u062f.<\/li><li>\u06a9\u0641 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0641\u0634\u0627\u0631 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0628\u0627\u0633\u0646 \u0634\u0645\u0627 \u062f\u0631 \u0647\u0648\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f.<\/li><li>\u0642\u0633\u0645\u062a \u0628\u0627\u0644\u0627\u06cc \u06a9\u0645\u0631\u060c \u0634\u0627\u0646\u0647\u200c\u0647\u0627\u060c \u0633\u0631 \u0648 \u0628\u0627\u0632\u0648\u0647\u0627\u06cc \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u062f\u0631 \u062a\u0645\u0627\u0633 \u0628\u0627 \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u0646\u062f.<\/li><li>\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u06cc \u0622\u0647\u0633\u062a\u0647 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u06cc\u0627 \u067e\u0648\u0632\u06cc\u0634\u0646 \u062e\u0648\u062f \u0631\u0627 \u062a\u0627 \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f.<\/li><\/ul><h3 style=\"text-align: justify;\">\u0628\u0627\u0631\u067e\u06cc \u062c\u0627\u0628 \u0644\u0633 (Jump-less)<\/h3><p style=\"text-align: justify;\">\u0628\u0627\u0631\u067e\u06cc \u06a9\u0647 \u0628\u0627 \u0646\u0627\u0645 \u0627\u0633\u06a9\u0648\u0627\u062a \u062a\u0631\u0627\u0633\u062a\u0632 (Squat-thrusts) \u0646\u06cc\u0632 \u0634\u0646\u0627\u062e\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u062a\u0645\u0631\u06cc\u0646\u06cc \u067e\u0633 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0627\u0633\u062a. \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0628\u0627\u0631\u067e\u06cc \u062c\u0627\u0628 \u0644\u0633 (Jump-less) \u0645\u0631\u0627\u062d\u0644 \u0632\u06cc\u0631 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f:<\/p><ul style=\"text-align: justify;\"><li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u0632 \u06a9\u0631\u062f\u0647 \u0627\u06cc\u062f\u060c \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f.<\/li><li>\u0628\u0647 \u0632\u0645\u06cc\u0646 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u060c \u062f\u0633\u062a \u0647\u0627 \u0631\u0627 \u062f\u0631\u0633\u062a \u062c\u0644\u0648\u06cc \u0632\u0627\u0646\u0648\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f.<\/li><li>\u0647\u0631 \u062f\u0648 \u067e\u0627 \u0631\u0627 \u0628\u0647 \u0639\u0642\u0628 \u0628\u06a9\u0634\u06cc\u062f \u062a\u0627 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0635\u0627\u0641 \u0634\u0648\u0646\u062f.<\/li><li>\u0628\u062f\u0648\u0646 \u0645\u06a9\u062b\u060c \u0647\u0631 \u062f\u0648 \u067e\u0627 \u0631\u0627 \u062f\u0648\u0628\u0627\u0631\u0647 \u0628\u0647 \u062f\u0627\u062e\u0644 \u062c\u0645\u0639 \u06a9\u0646\u06cc\u062f\u060c \u0628\u0634\u06cc\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f.<\/li><\/ul><h3 style=\"text-align: justify;\">\u0644\u0627\u0646\u06af\u0632<\/h3><p style=\"text-align: justify;\">\u0644\u0627\u0646\u06af\u0632 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u062e\u0648\u0628 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0631\u0627\u0646 \u0648 \u0628\u0627\u0633\u0646 \u0627\u0633\u062a. \u0647\u06cc\u0686 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u067e\u0633 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646\u06cc \u0646\u0628\u0627\u06cc\u062f \u0628\u062f\u0648\u0646 \u0644\u0627\u0646\u06af\u0632 \u0628\u0627\u0634\u062f. \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0644\u0627\u0646\u06af\u0632 \u06a9\u0627\u0641\u06cc\u0633\u062a:<\/p><ul style=\"text-align: justify;\"><li>\u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u0632 \u06a9\u0631\u062f\u0647 \u0627\u06cc\u062f\u060c \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f.<\/li><li>\u0628\u0627 \u06cc\u06a9 \u067e\u0627 \u0628\u0647 \u062c\u0644\u0648 \u0642\u062f\u0645 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u0648 \u0627\u0637\u0645\u06cc\u0646\u0627\u0646 \u062d\u0627\u0635\u0644 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u062a\u0639\u0627\u062f\u0644 \u062e\u0648\u0628\u06cc \u062f\u0627\u0631\u06cc\u062f.<\/li><li>\u0635\u0627\u0641 \u0628\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0641\u0631\u0648 \u0628\u0631\u0648\u06cc\u062f\u060c \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0632\u0627\u0648\u06cc\u0647 90 \u062f\u0631\u062c\u0647 \u0628\u06cc\u0646 \u0631\u0627\u0646 \u0648 \u0633\u0627\u0642 \u067e\u0627\u06cc \u062c\u0644\u0648\u06cc\u06cc \u0627\u06cc\u062c\u0627\u062f \u06a9\u0646\u06cc\u062f.<\/li><li>\u0633\u0627\u0642 \u067e\u0627\u06cc \u062c\u0644\u0648\u06cc\u06cc \u0628\u0627\u06cc\u062f \u0645\u0633\u062a\u0642\u06cc\u0645\u0627\u064b \u0631\u0648\u06cc \u0645\u0686 \u067e\u0627 \u0639\u0645\u0648\u062f \u0628\u0627\u0634\u062f \u062a\u0627 \u0627\u0632 \u062f\u0631\u062f \u0632\u0627\u0646\u0648 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0634\u0648\u062f.<\/li><li>\u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u060c \u0628\u0627 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0647\u0645\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li><li>\u0644\u0627\u0646\u06af\u0632 \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0647\u0645 \u0628\u0647 \u0635\u0648\u0631\u062a \u062b\u0627\u0628\u062a\u060c \u0647\u0645 \u0645\u0627\u0646\u0646\u062f \u067e\u06cc\u0627\u062f\u0647 \u0631\u0648\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f.<\/li><\/ul><h3 style=\"text-align: justify;\">\u067e\u0631\u0633 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<\/h3><p style=\"text-align: justify;\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0633 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0641\u0642\u0637 \u0645\u0631\u0628\u0648\u0637 \u0628\u0647 \u067e\u0627\u0647\u0627 \u0648 \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0646\u06cc\u0633\u062a\u060c \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u0646\u06cc\u0632 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u062f\u060c \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u067e\u0631\u0633 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0634\u0627\u0646\u0647 \u0645\u0631\u0627\u062d\u0644 \u0632\u06cc\u0631 \u0631\u0627 \u0628\u0647 \u062a\u0631\u062a\u06cc\u0628 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f:<\/p><ul style=\"text-align: justify;\"><li>\u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u06cc\u0627 \u0648\u0632\u0646\u0647 \u0645\u0633\u0627\u0648\u06cc \u0628\u0631\u062f\u0627\u0631\u06cc\u062f.<\/li><li>\u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u0632 \u0637\u0631\u0641\u06cc\u0646 \u0634\u0627\u0646\u0647 \u0647\u0627\u06cc\u062a\u0627\u0646 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f.<\/li><li>\u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0645\u0633\u062a\u0642\u06cc\u0645\u0627\u064b \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0628\u0627\u0632\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u0635\u0627\u0641 \u0634\u0648\u0646\u062f.<\/li><li>\u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f.<\/li><li>\u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li><\/ul><h3 style=\"text-align: justify;\">\u062f\u062f\u0644\u06cc\u0641\u062a \u067e\u0627 \u0635\u0627\u0641<\/h3><p style=\"text-align: justify;\">\u062f\u062f\u0644\u06cc\u0641\u062a \u067e\u0627 \u0635\u0627\u0641 (\u0632\u0627\u0646\u0648 \u062e\u0645 \u0646\u0634\u062f\u0647) \u0627\u0635\u0644\u06cc\u200c\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u067e\u0633 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646\u060c \u067e\u0627\u0647\u0627 \u0648 \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p><ul style=\"text-align: justify;\"><li>\u062f\u0648 \u062f\u0645\u0628\u0644 \u06cc\u0627 \u062f\u0648 \u062c\u0633\u0645 \u0647\u0645 \u0648\u0632\u0646 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f.<\/li><li>\u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0648\u0632\u0646\u0647 \u0631\u0627 \u0645\u0633\u062a\u0642\u06cc\u0645\u0627\u064b \u062f\u0631 \u062c\u0644\u0648\u06cc \u067e\u0627\u06cc \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647 \u0627\u06cc\u062f\u060c \u062e\u0645 \u0634\u0648\u06cc\u062f \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f.<\/li><li>\u067e\u0634\u062a \u062e\u0648\u062f \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0628\u0627\u0633\u0646 \u062e\u0648\u062f \u0631\u0627 \u0639\u0642\u0628 \u0628\u062f\u0647\u06cc\u062f.<\/li><li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0641\u0642\u0637 \u06a9\u0645\u06cc \u0632\u0627\u0646\u0648\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f.<\/li><li>\u0639\u0636\u0644\u0627\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u060c \u0628\u0627\u0633\u0646 \u062e\u0648\u062f \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f.<\/li><li>\u0628\u0627 \u062d\u0641\u0638 \u0635\u0627\u0641\u06cc \u067e\u0634\u062a\u060c \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0631\u0627 \u062a\u0627 \u0627\u0631\u062a\u0641\u0627\u0639 \u06a9\u0645\u0631 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f.<\/li><li>\u0645\u0631\u0627\u062d\u0644 \u0641\u0648\u0642 \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li><\/ul><h3 style=\"text-align: justify;\">\u0634\u0646\u0627 (Pushup)<\/h3><p style=\"text-align: justify;\">\u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0634\u0627\u0646\u0647\u200c\u0647\u0627\u060c \u0628\u0627\u0632\u0648\u0647\u0627 \u0648 \u0642\u0641\u0633\u0647 \u0633\u06cc\u0646\u0647 \u0647\u06cc\u0686 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0647\u062a\u0631 \u0627\u0632 \u0634\u0646\u0627 \u0648\u062c\u0648\u062f \u0646\u062f\u0627\u0631\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0647 \u0635\u0648\u0631\u062a \u0632\u06cc\u0631 \u0627\u062c\u0631\u0627 \u0645\u06cc\u200c\u0634\u0648\u062f:<\/p><ul style=\"text-align: justify;\"><li>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f.<\/li><li>\u06a9\u0641 \u062f\u0633\u062a \u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u062f\u0631\u0633\u062a \u06a9\u0646\u0627\u0631 \u0634\u0627\u0646\u0647 \u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f.<\/li><li>\u0631\u0648\u06cc \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f ( \u0627\u06af\u0631 \u0627\u062d\u0633\u0627\u0633 \u0646\u0627\u062a\u0648\u0627\u0646\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0632\u0627\u0646\u0648\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u0628\u062f\u0647\u06cc\u062f).<\/li><li>\u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f \u0633\u067e\u0633 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f \u062a\u0627 \u0628\u0627\u0632\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u0635\u0627\u0641 \u0634\u0648\u062f.<\/li><li>\u0645\u0631\u0627\u062d\u0644 \u0628\u0627\u0644\u0627 \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li><\/ul><h3 style=\"text-align: justify;\">\u0633\u06af \u067e\u0631\u0646\u062f\u0647<\/h3><p style=\"text-align: justify;\">\u0633\u06af \u067e\u0631\u0646\u062f\u0647 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u062a\u0645\u0631\u06cc\u0646\u06cc \u0639\u0627\u0644\u06cc \u067e\u0633 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0628\u0631\u0627\u06cc \u06a9\u0633\u0628 \u062a\u0639\u0627\u062f\u0644\u060c \u0642\u062f\u0631\u062a \u0648 \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0628\u062f\u0646 \u0627\u0633\u062a. \u062f\u0631 \u0628\u062e\u0634 \u0632\u06cc\u0631 \u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0622\u0645\u062f\u0647 \u0627\u0633\u062a:<\/p><ul style=\"text-align: justify;\"><li>\u0686\u0647\u0627\u0631 \u062f\u0633\u062a \u0648 \u067e\u0627 \u0634\u0648\u06cc\u062f.<\/li><li>\u0628\u0647 \u0637\u0648\u0631 \u0647\u0645\u0632\u0645\u0627\u0646 \u062f\u0633\u062a \u0631\u0627\u0633\u062a \u0648 \u067e\u0627\u06cc \u0686\u067e \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0641\u0642\u06cc \u0648 \u0635\u0627\u0641 \u062f\u0631\u0622\u0648\u0631\u06cc\u062f.<\/li><li>\u06a9\u0645\u0631 \u062e\u0648\u062f \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f.<\/li><li>\u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u062f\u0633\u062a \u0648 \u067e\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u0627\u0646\u06cc\u062f \u0648 \u062d\u0631\u06a9\u062a 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style=\"font-weight: 400;\">\u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644\u06cc\u060c \u0648\u0631\u0632\u0634\u200e\u0647\u0627\u06cc \u0632\u06cc\u0631 \u0628\u0639\u062f \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0645\u0645\u0646\u0648\u0639 \u0647\u0633\u062a\u0646\u062f:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646 \u0627\u062c\u0633\u0627\u0645 \u0633\u0646\u06af\u06cc\u0646: \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646 \u0627\u062c\u0633\u0627\u0645 \u0633\u0646\u06af\u06cc\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0641\u0634\u0627\u0631 \u0632\u06cc\u0627\u062f\u06cc \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0648 \u06a9\u0645\u0631 \u0634\u0645\u0627 \u0648\u0627\u0631\u062f \u06a9\u0646\u062f \u0648 \u0628\u0647 \u0628\u062e\u06cc\u0647\u200c\u0647\u0627\u06cc \u0632\u0627\u06cc\u0645\u0627\u0646 \u0634\u0645\u0627 \u0622\u0633\u06cc\u0628 \u0628\u0631\u0633\u0627\u0646\u062f.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0648\u0631\u0632\u0634\u200e\u0647\u0627\u06cc \u067e\u0631\u0628\u0631\u062e\u0648\u0631\u062f: \u0648\u0631\u0632\u0634\u200e\u0647\u0627\u06cc\u06cc \u0645\u0627\u0646\u0646\u062f \u0628\u0633\u06a9\u062a\u0628\u0627\u0644\u060c \u0648\u0627\u0644\u06cc\u0628\u0627\u0644\u060c \u0641\u0648\u062a\u0628\u0627\u0644 \u0648 \u062a\u0646\u06cc\u0633 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u0648 \u0645\u0641\u0627\u0635\u0644 \u0634\u0645\u0627 \u0622\u0633\u06cc\u0628 \u0628\u0631\u0633\u0627\u0646\u0646\u062f.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0648\u0631\u0632\u0634\u200e\u0647\u0627\u06cc \u062f\u0627\u0631\u0627\u06cc \u062d\u0631\u06a9\u0627\u062a \u0646\u0627\u06af\u0647\u0627\u0646\u06cc: 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style=\"font-weight: 400;\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0637\u062d \u0627\u0646\u0631\u0698\u06cc<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u0647\u0628\u0648\u062f \u062e\u0644\u0642 \u0648 \u062e\u0648<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0642\u0648\u06cc\u062a \u0633\u06cc\u0633\u062a\u0645 \u0627\u06cc\u0645\u0646\u06cc \u0628\u062f\u0646<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u062e\u0637\u0631 \u0627\u0628\u062a\u0644\u0627 \u0628\u0647 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc \u0645\u0632\u0645\u0646<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u06a9\u0645\u06a9 \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0627\u0636\u0627\u0641\u06cc \u062f\u0648\u0631\u0627\u0646 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">\u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646\u060c \u0645\u0627\u062f\u0631\u0627\u0646 \u0634\u06cc\u0631\u062f\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u0627 \u062e\u06cc\u0627\u0644 \u0631\u0627\u062d\u062a \u0648 \u0628\u062f\u0648\u0646 \u0646\u06af\u0631\u0627\u0646\u06cc \u0627\u0632 \u062a\u0644\u062e \u0634\u062f\u0646 \u06cc\u0627 \u06a9\u0645 \u0634\u062f\u0646 \u0634\u06cc\u0631 \u062e\u0648\u062f\u060c \u0628\u0647 \u0648\u0631\u0632\u0634 \u06a9\u0631\u062f\u0646 \u0627\u062f\u0627\u0645\u0647 \u062f\u0647\u0646\u062f.<\/span><\/p><h2><span style=\"font-weight: 400;\">\u0645\u0632\u0627\u06cc\u0627\u06cc \u0648\u0631\u0632\u0634 \u067e\u0633 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646<\/span><\/h2><p><span style=\"font-weight: 400;\">\u0648\u0631\u0632\u0634 \u067e\u0633 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0641\u0648\u0627\u06cc\u062f \u0632\u06cc\u0627\u062f\u06cc \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a\u06cc \u062c\u0633\u0645 \u0648 \u0631\u0648\u062d \u0634\u0645\u0627 \u062f\u0627\u0631\u062f. \u0628\u0631\u062e\u06cc \u0627\u0632 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0627\u06cc\u0646 \u0645\u0632\u0627\u06cc\u0627 \u0639\u0628\u0627\u0631\u062a\u0646\u062f \u0627\u0632:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u0648\u0632\u0646: \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0648 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0645\u0646\u062c\u0631 \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0634\u0648\u062f. \u0648\u0631\u0632\u0634 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0633\u0648\u0632\u0627\u0646\u06cc\u062f \u0648 \u0648\u0632\u0646 \u0627\u0636\u0627\u0641\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u062f\u0633\u062a \u0628\u062f\u0647\u06cc\u062f.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0648 \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627: \u0639\u0636\u0644\u0627\u062a \u0648 \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627\u06cc \u0634\u0645\u0627 \u062f\u0631 \u062f\u0648\u0631\u0627\u0646 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0648 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0636\u0639\u06cc\u0641 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u0648\u0631\u0632\u0634 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0639\u0636\u0644\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u062f\u060c \u062a\u0631\u0627\u06a9\u0645 \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f \u0648 \u0627\u0632 \u067e\u0648\u06a9\u06cc \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u06a9\u0646\u06cc\u062f.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u0647\u0628\u0648\u062f \u062e\u0644\u0642 \u0648 \u062e\u0648: \u0648\u0631\u0632\u0634 \u0628\u0627\u0639\u062b \u062a\u0631\u0634\u062d \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627\u06cc \u0634\u0627\u062f\u06cc\u200c\u0628\u062e\u0634 \u062f\u0631 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u062e\u0644\u0642 \u0648 \u062e\u0648\u06cc \u0634\u0645\u0627 \u0648 \u06a9\u0627\u0647\u0634 \u0639\u0644\u0627\u0626\u0645 \u0627\u0641\u0633\u0631\u062f\u06af\u06cc \u067e\u0633 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u06a9\u0645\u06a9 \u06a9\u0646\u062f.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0637\u062d \u0627\u0646\u0631\u0698\u06cc: \u0648\u0631\u0632\u0634 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0633\u0637\u062d \u0627\u0646\u0631\u0698\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f \u0648 \u0627\u062d\u0633\u0627\u0633 \u062e\u0633\u062a\u06af\u06cc \u06a9\u0645\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u062e\u0637\u0631 \u0627\u0628\u062a\u0644\u0627 \u0628\u0647 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627: \u0648\u0631\u0632\u0634 \u0628\u0647 \u06a9\u0627\u0647\u0634 \u062e\u0637\u0631 \u0627\u0628\u062a\u0644\u0627 \u0628\u0647 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc\u06cc \u0645\u0627\u0646\u0646\u062f \u062f\u06cc\u0627\u0628\u062a\u060c \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc \u0642\u0644\u0628\u06cc \u0648 \u0639\u0631\u0648\u0642\u06cc \u0648 \u0628\u0631\u062e\u06cc \u0627\u0632 \u0627\u0646\u0648\u0627\u0639 \u0633\u0631\u0637\u0627\u0646 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u0647\u0628\u0648\u062f \u06a9\u06cc\u0641\u06cc\u062a \u062e\u0648\u0627\u0628: \u0648\u0631\u0632\u0634 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0628\u0647\u062a\u0631 \u0628\u062e\u0648\u0627\u0628\u06cc\u062f \u0648 \u0627\u0632 \u0628\u06cc\u200c\u062e\u0648\u0627\u0628\u06cc \u0628\u0639\u062f \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0631\u0647\u0627\u06cc\u06cc \u06cc\u0627\u0628\u06cc\u062f.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0642\u0648\u06cc\u062a \u067e\u06cc\u0648\u0646\u062f \u0645\u0627\u062f\u0631 \u0648 \u06a9\u0648\u062f\u06a9: \u0648\u0631\u0632\u0634 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u06a9\u0646\u062f \u062a\u0627 \u0628\u0627 \u0646\u0648\u0632\u0627\u062f \u062e\u0648\u062f \u0627\u0631\u062a\u0628\u0627\u0637 \u0628\u0631\u0642\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f \u0648 \u067e\u06cc\u0648\u0646\u062f \u0639\u0627\u0637\u0641\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0627 \u0627\u0648 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u062f.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0639\u062a\u0645\u0627\u062f \u0628\u0647 \u0646\u0641\u0633: \u062f\u0633\u062a\u06cc\u0627\u0628\u06cc \u0628\u0647 \u0627\u0647\u062f\u0627\u0641 \u0648\u0631\u0632\u0634\u06cc \u0648 \u0645\u0634\u0627\u0647\u062f\u0647 \u067e\u06cc\u0634\u0631\u0641\u062a \u062f\u0631 \u0622\u0646\u0647\u0627\u060c \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0639\u062a\u0645\u0627\u062f \u0628\u0647 \u0646\u0641\u0633 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u0627\u0632\u06af\u0634\u062a \u0628\u0647 \u0641\u0631\u0645 \u0642\u0628\u0644 \u0627\u0632 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc: \u0648\u0631\u0632\u0634 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0628\u0647 \u0641\u0631\u0645 \u0642\u0628\u0644 \u0627\u0632 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u062e\u0648\u062f \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u062e\u0648\u062f \u0631\u0627 \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0628\u06cc\u200c\u0627\u062e\u062a\u06cc\u0627\u0631\u06cc \u0627\u062f\u0631\u0627\u0631: \u0648\u0631\u0632\u0634 \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u06a9\u0641 \u0644\u06af\u0646 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0628\u06cc\u200c\u0627\u062e\u062a\u06cc\u0627\u0631\u06cc \u0627\u062f\u0631\u0627\u0631 \u06a9\u0645\u06a9 \u06a9\u0646\u062f.<\/span><\/li><\/ul><h2 style=\"text-align: justify;\">\u062e\u0644\u0627\u0635\u0647 \u0628\u062d\u062b:<\/h2><p style=\"text-align: justify;\">\u0646\u06a9\u062a\u0647 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645: \u0627\u0632 \u062f\u0631\u062e\u0648\u0627\u0633\u062a \u06a9\u0645\u06a9 \u0646\u062a\u0631\u0633\u06cc\u062f. \u0627\u0632 \u0645\u0627\u062f\u0631\u060c \u0645\u0627\u062f\u0631\u0634\u0648\u0647\u0631\u060c \u062e\u0648\u0627\u0647\u0631\u060c \u0634\u0648\u0647\u0631 \u06cc\u0627 \u0647\u0631 \u06a9\u0633 \u062f\u06cc\u06af\u0631\u06cc \u06a9\u0647 \u062f\u0631 \u062f\u0633\u062a\u0631\u0633 \u0627\u0633\u062a \u0628\u062e\u0648\u0627\u0647\u06cc\u062f \u06a9\u0645\u06a9\u062a\u0627\u0646 \u06a9\u0646\u062f \u062a\u0627 \u0645\u062c\u0628\u0648\u0631 \u0646\u0634\u0648\u06cc\u062f \u0647\u0631 10 \u062f\u0642\u06cc\u0642\u0647 \u06cc\u06a9\u0628\u0627\u0631 \u0628\u0631\u0627\u06cc \u0645\u0631\u0627\u0642\u0628\u062a \u0627\u0632 \u06a9\u0648\u062f\u06a9 \u062e\u0648\u062f\u060c \u062a\u0645\u0631\u06cc\u0646\u062a\u0627\u0646 \u0631\u0627 \u0645\u062a\u0648\u0642\u0641 \u06a9\u0646\u06cc\u062f. \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0631\u062f\u0646 \u067e\u0633 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0633\u062e\u062a \u0627\u0633\u062a \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0646\u06cc\u0627\u0632\u06cc \u0646\u06cc\u0633\u062a \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0631\u0627 \u0628\u0647 \u062a\u0646\u0647\u0627\u06cc\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0628\u0631\u0627\u06cc \u0631\u0627\u062d\u062a\u06cc \u0628\u06cc\u0634\u062a\u0631 \u062e\u0648\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u062a\u0644\u0641\u0646 \u0647\u0645\u0631\u0627\u0647 \u062e\u0648\u062f \u06a9\u0645\u06a9 \u0628\u06af\u06cc\u0631\u06cc\u062f! \u0686\u0637\u0648\u0631\u061f \u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0631\u0627\u06cc\u06af\u0627\u0646 \u0627\u0646\u0631\u062c\u06cc\u0645 \u0631\u0627 \u062f\u0627\u0646\u0644\u0648\u062f \u06a9\u0646\u06cc\u062f \u0648 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627\u06cc \u0628\u0631\u062a\u0631 \u067e\u0633 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0631\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-55d376c e-flex e-con-boxed e-con e-parent\" data-id=\"55d376c\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-55c3e32 elementor-widget elementor-widget-image\" data-id=\"55c3e32\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/energym.ir\/fitness\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"283\" src=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/01\/site-banner-1-2-1-1024x283.jpg\" class=\"attachment-large size-large wp-image-9735\" alt=\"\u0631\u0627\u0647 \u0648 \u0631\u0648\u0634 \u0648\u0631\u0632\u0634 \u0648 \u0644\u0627\u063a\u0631\u06cc\" srcset=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/01\/site-banner-1-2-1-1024x283.jpg 1024w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/01\/site-banner-1-2-1-300x83.jpg 300w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/01\/site-banner-1-2-1-768x212.jpg 768w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/01\/site-banner-1-2-1-1536x425.jpg 1536w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/01\/site-banner-1-2-1-2048x567.jpg 2048w, 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