{"id":9829,"date":"2025-02-04T10:58:48","date_gmt":"2025-02-04T07:28:48","guid":{"rendered":"http:\/\/energym.ir\/mag\/?p=9829"},"modified":"2026-01-20T15:35:56","modified_gmt":"2026-01-20T12:05:56","slug":"%d9%be%d9%86%d8%ac-%d8%ad%d8%b1%da%a9%d8%aa-%d8%a2%d8%b3%d8%a7%d9%86-%d9%87%d8%b1-%d8%a8%d8%b1%d9%86%d8%a7%d9%85%d9%87-%d9%88%d8%b1%d8%b2%d8%b4%db%8c","status":"publish","type":"post","link":"https:\/\/energym.ir\/mag\/%d9%be%d9%86%d8%ac-%d8%ad%d8%b1%da%a9%d8%aa-%d8%a2%d8%b3%d8%a7%d9%86-%d9%87%d8%b1-%d8%a8%d8%b1%d9%86%d8%a7%d9%85%d9%87-%d9%88%d8%b1%d8%b2%d8%b4%db%8c\/","title":{"rendered":"\u067e\u0646\u062c \u062d\u0631\u06a9\u062a \u0622\u0633\u0627\u0646 \u0647\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"9829\" class=\"elementor elementor-9829\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-384603b1 e-flex e-con-boxed e-con e-parent\" data-id=\"384603b1\" 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-5675e27a elementor-widget elementor-widget-text-editor\" data-id=\"5675e27a\" 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><strong>\u06f5<\/strong> <strong>\u062d\u0631\u06a9\u062a \u0636\u0631\u0648\u0631\u06cc \u0628\u0631\u0627\u06cc \u0647\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc<\/strong><\/h2><h3>\u06f1. <strong>\u0627\u0633\u06a9\u0627\u062a<\/strong><strong> (Squats)<\/strong><\/h3><ul><li><strong>\u0639\u0636\u0644\u0627\u062a \u062f\u0631\u06af\u06cc\u0631<\/strong><strong>:<\/strong> \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 (\u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646\u060c \u0628\u0627\u0633\u0646\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af).<\/li><li><strong>\u0686\u0631\u0627 \u0645\u0647\u0645 \u0627\u0633\u062a\u061f<\/strong> \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc \u0628\u0631\u0627\u06cc \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u0645\u062b\u0644 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646 \u0627\u0634\u06cc\u0627 \u06cc\u0627 \u0628\u0627\u0644\u0627 \u0631\u0641\u062a\u0646 \u0627\u0632 \u067e\u0644\u0647\u200c\u0647\u0627.<\/li><li><strong>\u0646\u06a9\u0627\u062a \u0641\u0631\u0645<\/strong><strong>:<\/strong> \u067e\u0627\u0647\u0627 \u06a9\u0645\u06cc \u0628\u0627\u0632\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u062f\u0631 \u0631\u0627\u0633\u062a\u0627\u06cc \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u0648 \u0628\u0627\u0633\u0646 \u0645\u0646\u0642\u0628\u0636 \u0628\u0627\u0634\u062f.<\/li><li><strong>\u0686\u0627\u0644\u0634<\/strong><strong>:<\/strong> \u0648\u0632\u0646\u0647 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f \u06cc\u0627 \u0627\u0632 \u06a9\u0634\u200c\u0647\u0627\u06cc \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/li><\/ul><p><a href=\"https:\/\/energym.ir\/fitness\" target=\"_blank\" rel=\"noopener\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-9735\" src=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/01\/site-banner-1-2-1.jpg\" alt=\"\" width=\"792\" height=\"219\" srcset=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/01\/site-banner-1-2-1.jpg 2541w, 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-1-2-1-1024x283.jpg 1024w, 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, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/01\/site-banner-1-2-1-1200x332.jpg 1200w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/01\/site-banner-1-2-1-400x111.jpg 400w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/01\/site-banner-1-2-1-700x194.jpg 700w\" sizes=\"(max-width: 792px) 100vw, 792px\" \/><\/a><\/p><h3>\u06f2. <strong>\u067e\u0644\u0627\u0646\u06a9<\/strong><strong> (Planks)<\/strong><\/h3><ul><li><strong>\u0639\u0636\u0644\u0627\u062a \u062f\u0631\u06af\u06cc\u0631<\/strong><strong>:<\/strong> \u06a9\u0644 \u0628\u062f\u0646\u060c \u0628\u0627 \u062a\u0623\u06a9\u06cc\u062f \u0628\u0631 \u062b\u0628\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc.<\/li><li><strong>\u0686\u0631\u0627 \u0645\u0647\u0645 \u0627\u0633\u062a\u061f<\/strong> \u0628\u062f\u0648\u0646 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a\u060c \u0628\u0627\u0632\u0648\u0647\u0627\u060c \u0634\u0627\u0646\u0647\u200c\u0647\u0627\u060c \u067e\u0627\u0647\u0627 \u0648 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\u06cc \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li><li><strong>\u0646\u06a9\u0627\u062a \u0641\u0631\u0645<\/strong><strong>:<\/strong> \u0628\u062f\u0646 \u0631\u0627 \u062f\u0631 \u06cc\u06a9 \u062e\u0637 \u0635\u0627\u0641 \u0627\u0632 \u0633\u0631 \u062a\u0627 \u067e\u0627\u0634\u0646\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0627\u0632 \u0627\u0641\u062a\u0627\u062f\u06af\u06cc \u06cc\u0627 \u0642\u0648\u0633 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u06a9\u0646\u06cc\u062f.<\/li><li><strong>\u0686\u0627\u0644\u0634<\/strong><strong>:<\/strong> \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f \u06cc\u0627 \u0628\u0647 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0636\u0631\u0628\u0647 \u0628\u0632\u0646\u06cc\u062f.<\/li><\/ul><h3>\u06f3. <strong>\u0627\u0633\u062a\u067e\u200c\u0622\u067e<\/strong><strong> (Step-Ups)<\/strong><\/h3><ul><li><strong>\u0639\u0636\u0644\u0627\u062a \u062f\u0631\u06af\u06cc\u0631<\/strong><strong>:<\/strong> \u0628\u0627\u0633\u0646\u060c \u0631\u0627\u0646\u200c\u0647\u0627 \u0648 \u0644\u06af\u0646.<\/li><li><strong>\u0686\u0631\u0627 \u0645\u0647\u0645 \u0627\u0633\u062a\u061f<\/strong> \u0628\u0631\u0627\u06cc \u0641\u0639\u0627\u0644\u200c\u0633\u0627\u0632\u06cc \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646\u060c \u0628\u0647\u0628\u0648\u062f \u062a\u0639\u0627\u062f\u0644 \u0648 \u062a\u0642\u0648\u06cc\u062a \u067e\u0627\u0647\u0627 \u0639\u0627\u0644\u06cc \u0627\u0633\u062a.<\/li><li><strong>\u0646\u06a9\u0627\u062a \u0641\u0631\u0645<\/strong><strong>:<\/strong> \u0631\u0648\u06cc \u06cc\u06a9 \u0633\u0637\u062d \u0645\u062d\u06a9\u0645 \u0642\u062f\u0645 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u0648 \u0627\u0632 \u062a\u0631\u0627\u0632 \u0628\u0648\u062f\u0646 \u0632\u0627\u0646\u0648\u0647\u0627 \u0645\u0637\u0645\u0626\u0646 \u0634\u0648\u06cc\u062f.<\/li><li><strong>\u0686\u0627\u0644\u0634<\/strong><strong>:<\/strong> \u0627\u0632 \u0648\u0632\u0646\u0647 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f \u06cc\u0627 \u0631\u0648\u06cc \u0633\u0637\u0648\u062d \u0628\u0644\u0646\u062f\u062a\u0631 \u0642\u062f\u0645 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f.<\/li><\/ul><p><a href=\"https:\/\/energym.ir\/diet\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" class=\"aligncenter wp-image-10124\" src=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/site-banner-\u06f22.jpg\" alt=\"\" width=\"934\" height=\"374\" srcset=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/site-banner-\u06f22.jpg 2500w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/site-banner-\u06f22-300x120.jpg 300w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/site-banner-\u06f22-1024x410.jpg 1024w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/site-banner-\u06f22-768x307.jpg 768w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/site-banner-\u06f22-1536x614.jpg 1536w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/site-banner-\u06f22-2048x819.jpg 2048w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/site-banner-\u06f22-1200x480.jpg 1200w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/site-banner-\u06f22-400x160.jpg 400w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/site-banner-\u06f22-700x280.jpg 700w\" sizes=\"(max-width: 934px) 100vw, 934px\" \/><\/a><\/p><h3>\u06f4. <strong>\u0644\u0627\u0646\u062c<\/strong><strong> (Lunges)<\/strong><\/h3><ul><li><strong>\u0639\u0636\u0644\u0627\u062a \u062f\u0631\u06af\u06cc\u0631<\/strong><strong>:<\/strong> \u0628\u0627\u0633\u0646\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0648 \u0631\u0627\u0646\u200c\u0647\u0627.<\/li><li><strong>\u0686\u0631\u0627 \u0645\u0647\u0645 \u0627\u0633\u062a\u061f<\/strong> \u0642\u062f\u0631\u062a\u060c \u062a\u0639\u0627\u062f\u0644 \u0648 \u062d\u0631\u06a9\u062a\u200c\u067e\u0630\u06cc\u0631\u06cc \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u0628\u062e\u0634\u062f.<\/li><li><strong>\u0646\u06a9\u0627\u062a \u0641\u0631\u0645<\/strong><strong>:<\/strong> \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0627\u0632 \u0628\u0631\u062e\u0648\u0631\u062f \u0632\u0627\u0646\u0648\u06cc \u0639\u0642\u0628 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u06a9\u0646\u06cc\u062f.<\/li><li><strong>\u0686\u0627\u0644\u0634<\/strong><strong>:<\/strong> \u0645\u062f\u0644\u200c\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u0645\u0627\u0646\u0646\u062f \u0644\u0627\u0646\u062c \u0645\u0639\u06a9\u0648\u0633\u060c \u0644\u0627\u0646\u062c \u062c\u0627\u0646\u0628\u06cc \u06cc\u0627 \u0644\u0627\u0646\u062c \u067e\u0631\u0634\u06cc \u0631\u0627 \u0627\u0645\u062a\u062d\u0627\u0646 \u06a9\u0646\u06cc\u062f.<\/li><\/ul><p><img decoding=\"async\" class=\"aligncenter wp-image-9753\" src=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/26.webp\" alt=\"\" width=\"776\" height=\"517\" srcset=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/26.webp 2560w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/26-300x200.webp 300w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/26-1024x683.webp 1024w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/26-768x512.webp 768w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/26-1536x1024.webp 1536w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/26-2048x1366.webp 2048w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/26-850x565.webp 850w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/26-1200x800.webp 1200w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/26-400x267.webp 400w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/26-675x450.webp 675w\" sizes=\"(max-width: 776px) 100vw, 776px\" \/><\/p><h3>\u06f5. <strong>\u0634\u0646\u0627<\/strong><strong> (Pushups)<\/strong><\/h3><ul><li><strong>\u0639\u0636\u0644\u0627\u062a \u062f\u0631\u06af\u06cc\u0631<\/strong><strong>:<\/strong> \u0642\u0641\u0633\u0647 \u0633\u06cc\u0646\u0647\u060c \u0634\u0627\u0646\u0647\u200c\u0647\u0627\u060c \u0639\u0636\u0644\u0627\u062a \u0633\u0647\u200c\u0633\u0631 \u0648 \u0634\u06a9\u0645.<\/li><li><strong>\u0686\u0631\u0627 \u0645\u0647\u0645 \u0627\u0633\u062a\u061f<\/strong> \u0642\u062f\u0631\u062a \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0648 \u062b\u0628\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/li><li><strong>\u0646\u06a9\u0627\u062a \u0641\u0631\u0645<\/strong><strong>:<\/strong> \u062f\u0631 \u0635\u0648\u0631\u062a \u0646\u06cc\u0627\u0632 \u0627\u0632 \u0632\u0627\u0646\u0648 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f\u060c \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0632\u0627\u0648\u06cc\u0647 \u0637\u0628\u06cc\u0639\u06cc \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0646\u06cc\u062f.<\/li><li><strong>\u0686\u0627\u0644\u0634<\/strong><strong>:<\/strong> \u0645\u062d\u0644 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u062a\u063a\u06cc\u06cc\u0631 \u062f\u0647\u06cc\u062f\u060c \u0633\u0631\u0639\u062a \u0631\u0627 \u062a\u063a\u06cc\u06cc\u0631 \u062f\u0647\u06cc\u062f \u06cc\u0627 \u062d\u0631\u06a9\u0627\u062a \u06a9\u0627\u0645\u0644\u200c\u062a\u0631\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/li><\/ul><p>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u0647\u0631 \u0633\u0637\u062d \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0642\u0627\u0628\u0644 \u062a\u0646\u0638\u06cc\u0645 \u0647\u0633\u062a\u0646\u062f \u0648 \u062a\u0646\u0648\u0639 \u0648 \u06a9\u0627\u0631\u0627\u06cc\u06cc \u0628\u0627\u0644\u0627\u06cc\u06cc \u062f\u0627\u0631\u0646\u062f. \u0627\u0632 \u0646\u0633\u062e\u0647\u200c\u0647\u0627\u06cc \u0627\u0628\u062a\u062f\u0627\u06cc\u06cc \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0627 \u067e\u06cc\u0634\u0631\u0641\u062a\u060c \u0648\u0632\u0646\u0647\u060c \u06a9\u0634\u200c\u0647\u0627\u06cc \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u06cc\u0627 \u0645\u062f\u0644\u200c\u0647\u0627\u06cc \u067e\u06cc\u0634\u0631\u0641\u062a\u0647\u200c\u062a\u0631 \u0631\u0627 \u0628\u0631\u0627\u06cc \u0686\u0627\u0644\u0634 \u0628\u06cc\u0634\u062a\u0631 \u0628\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u062e\u0648\u062f \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\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\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>\u06f5 \u062d\u0631\u06a9\u062a \u0636\u0631\u0648\u0631\u06cc \u0628\u0631\u0627\u06cc \u0647\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u06f1. \u0627\u0633\u06a9\u0627\u062a (Squats) \u0639\u0636\u0644\u0627\u062a \u062f\u0631\u06af\u06cc\u0631: \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 (\u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646\u060c \u0628\u0627\u0633\u0646\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af). \u0686\u0631\u0627 \u0645\u0647\u0645 \u0627\u0633\u062a\u061f \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc \u0628\u0631\u0627\u06cc \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u0645\u062b\u0644 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646 \u0627\u0634\u06cc\u0627 \u06cc\u0627 \u0628\u0627\u0644\u0627 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