{"id":689,"date":"2023-06-19T14:34:05","date_gmt":"2023-06-19T11:04:05","guid":{"rendered":"https:\/\/ps-club.ir\/?p=689"},"modified":"2023-06-19T14:35:06","modified_gmt":"2023-06-19T11:05:06","slug":"%db%b6-%d8%aa%d9%85%d8%b1%db%8c%d9%86-%d9%85%d8%b1%d8%a8%db%8c%d8%a7%d9%86-%da%a9%d8%b1%db%8c%d8%b3-%d9%87%d9%85%d8%b3%d9%88%d8%b1%d8%ab-%d8%a8%d8%b1%d8%a7%db%8c-%d8%b3%d8%a7%d8%ae%d8%aa%d9%86-%d8%b9","status":"publish","type":"post","link":"https:\/\/ps-club.ir\/?p=689","title":{"rendered":"\u06f6 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0631\u0628\u06cc\u0627\u0646 \u06a9\u0631\u06cc\u0633 \u0647\u0645\u0633\u0648\u0631\u062b \u0628\u0631\u0627\u06cc \u0633\u0627\u062e\u062a\u0646 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645"},"content":{"rendered":"<div>\n<p>\u0647\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u06a9\u0645\u06cc \u06cc\u06a9\u0633\u0627\u0646 \u0633\u0627\u062e\u062a\u0647 \u0646\u0634\u062f\u0647\u200c\u0627\u0646\u062f \u0648 \u0627\u06af\u0631 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u0633\u0627\u062e\u062a\u0646 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\u06cc \u0642\u0648\u06cc \u0647\u0633\u062a\u06cc\u062f \u0634\u0627\u06cc\u062f \u0627\u0631\u0632\u0634\u0634 \u0631\u0627 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f \u06a9\u0647 \u062f\u0631\u0627\u0632 \u0648 \u0646\u0634\u0633\u062a \u0631\u0627 \u0627\u0632 \u0631\u0648\u062a\u06cc\u0646 \u062e\u0648\u062f \u062e\u0627\u0631\u062c \u06a9\u0646\u06cc\u062f. \u062f\u0631\u0627\u0632 \u0648 \u0646\u0634\u0633\u062a \u0646\u0647 \u062a\u0646\u0647\u0627 \u0645\u0648\u062b\u0631\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0646\u06cc\u0633\u062a\u060c \u0628\u0644\u06a9\u0647 \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0627\u0634\u062a\u0628\u0627\u0647 \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u06a9\u0645\u0631 \u0648 \u06af\u0631\u062f\u0646 \u0641\u0634\u0627\u0631 \u0648\u0627\u0631\u062f \u06a9\u0646\u062f.<\/p>\n<p>\u067e\u0633 \u0628\u0647 \u062c\u0627\u06cc \u062f\u0631\u0627\u0632 \u0648 \u0646\u0634\u0633\u062a \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0686\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u0645\u061f \u0628\u0631\u0627\u06cc \u067e\u0627\u0633\u062e \u0628\u0647 \u0627\u06cc\u0646 \u0633\u0648\u0627\u0644 \u0628\u0647 \u0633\u0631\u0627\u063a \u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645\u00a0<em>\u06a9\u0631\u06cc\u0633 \u0647\u0645\u0633\u0648\u0631\u062b<\/em>\u00a0\u0628\u0647 \u0646\u0627\u0645 Centr \u0631\u0641\u062a\u06cc\u0645. \u0647\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0648\u062c\u0648\u062f \u062f\u0631 \u0627\u06cc\u0646 \u0641\u0647\u0631\u0633\u062a \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0642\u0633\u0645\u062a \u0645\u06cc\u0627\u0646\u06cc \u0628\u062f\u0646 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/p>\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-513547\" src=\"https:\/\/rooziato.com\/wp-content\/uploads\/2023\/06\/21e06788b0a4881be0d06f614dacbd3d-1024x576.jpg\" sizes=\"auto, (max-width: 877px) 100vw, 877px\" srcset=\"https:\/\/rooziato.com\/wp-content\/uploads\/2023\/06\/21e06788b0a4881be0d06f614dacbd3d-1024x576.jpg 1024w, https:\/\/rooziato.com\/wp-content\/uploads\/2023\/06\/21e06788b0a4881be0d06f614dacbd3d-300x169.jpg 300w, https:\/\/rooziato.com\/wp-content\/uploads\/2023\/06\/21e06788b0a4881be0d06f614dacbd3d-768x432.jpg 768w, https:\/\/rooziato.com\/wp-content\/uploads\/2023\/06\/21e06788b0a4881be0d06f614dacbd3d.jpg 1100w\" alt=\"\u06f6 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0631\u0628\u06cc\u0627\u0646 \u06a9\u0631\u06cc\u0633 \u0647\u0645\u0633\u0648\u0631\u062b \u0628\u0631\u0627\u06cc \u0633\u0627\u062e\u062a\u0646 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\" width=\"877\" height=\"493\" data-pin-no-hover=\"true\" \/><\/figure>\n<p>\u0628\u0647 \u06cc\u0627\u062f \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u06a9\u0644\u06cc\u062f\u0650 \u062a\u0645\u0631\u06cc\u0646\u200c\u062f\u0627\u062f\u0646 \u0648\u0627\u0642\u0639\u06cc \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\u062a\u0627\u0646 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0648 \u0628\u0627 \u06a9\u0646\u062a\u0631\u0644 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f. \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u06cc\u0634\u200c\u0631\u0648\u060c \u0647\u0631 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0628\u0647 \u0645\u062f\u062a \u06f4\u06f5 \u062b\u0627\u0646\u06cc\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u060c \u0633\u067e\u0633 \u06f1\u06f5 \u062b\u0627\u0646\u06cc\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u0627 \u062f\u0648 \u0628\u0627\u0631 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/p>\n<h3 class=\"wp-block-heading\">\u062a\u0645\u0631\u06cc\u0646 \u062e\u0631\u0633 \u0633\u0627\u06a9\u0646<\/h3>\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-513550\" src=\"https:\/\/rooziato.com\/wp-content\/uploads\/2023\/06\/maxresdefault-3-1024x576.jpg\" sizes=\"auto, (max-width: 851px) 100vw, 851px\" srcset=\"https:\/\/rooziato.com\/wp-content\/uploads\/2023\/06\/maxresdefault-3-1024x576.jpg 1024w, https:\/\/rooziato.com\/wp-content\/uploads\/2023\/06\/maxresdefault-3-300x169.jpg 300w, https:\/\/rooziato.com\/wp-content\/uploads\/2023\/06\/maxresdefault-3-768x432.jpg 768w, https:\/\/rooziato.com\/wp-content\/uploads\/2023\/06\/maxresdefault-3.jpg 1100w\" alt=\"\u06f6 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0631\u0628\u06cc\u0627\u0646 \u06a9\u0631\u06cc\u0633 \u0647\u0645\u0633\u0648\u0631\u062b \u0628\u0631\u0627\u06cc \u0633\u0627\u062e\u062a\u0646 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\" width=\"851\" height=\"479\" data-pin-no-hover=\"true\" \/><\/figure>\n<p>\u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 Static bear \u062f\u0631 \u062d\u0627\u0644\u062a \u067e\u0644\u0627\u0646\u06a9 \u0628\u0627\u0644\u0627 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b \u0645\u0686\u200c \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0632\u06cc\u0631 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u060c \u0634\u06a9\u0645 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0646\u06cc\u062f \u0648 \u0627\u0632 \u067e\u0627\u0634\u0646\u0647 \u067e\u0627 \u062a\u0627 \u067e\u06cc\u0634\u0627\u0646\u06cc\u200c\u062a\u0627\u0646 \u062f\u0631 \u06cc\u06a9 \u062e\u0637\u0631 \u0635\u0627\u0641 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f. \u062f\u0631 \u0627\u06cc\u0646\u062c\u0627 \u06cc\u06a9 \u0642\u062f\u0645 \u0628\u0647 \u062c\u0644\u0648 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u0648 \u0628\u0639\u062f \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0631\u0627 \u0648\u0627\u0631\u062f \u06a9\u0646\u06cc\u062f \u062a\u0627 \u062f\u0631 \u062d\u0627\u0644\u062a\u06cc \u0634\u0628\u06cc\u0647 \u0628\u0647 \u0645\u06cc\u0632 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u060c \u0628\u0647\u200c\u0637\u0648\u0631\u06cc \u06a9\u0647 \u0632\u0627\u0646\u0648\u0647\u0627 \u0632\u06cc\u0631 \u0628\u0627\u0633\u0646 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u0646\u062f. \u062d\u0627\u0644\u0627 \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f \u0628\u0647\u200c\u0637\u0648\u0631\u06cc \u06a9\u0647 \u0686\u0646\u062f \u0633\u0627\u0646\u062a\u06cc\u0645\u062a\u0631 \u0628\u0627\u0644\u0627\u06cc \u0632\u0645\u06cc\u0646 \u0645\u0639\u0644\u0642 \u0628\u0627\u0634\u06cc\u062f. \u0686\u0646\u062f \u062b\u0627\u0646\u06cc\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a \u0628\u0645\u0627\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0647 \u0648\u0636\u0639\u06cc\u062a \u0642\u0628\u0644\u06cc \u0628\u0631\u06af\u0631\u062f\u06cc\u062f.<\/p>\n<h3 class=\"wp-block-heading\">\u062a\u0645\u0631\u06cc\u0646 \u067e\u06cc\u0686\u0634 \u0628\u0628\u0631<\/h3>\n<p>\u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 Tiger curls \u062f\u0631 \u062d\u0627\u0644\u062a \u0633\u06af \u0628\u0627 \u0633\u0647 \u067e\u0627 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0634\u0631\u0648\u0639 \u06a9\u0631\u062f\u0647\u060c \u0634\u06a9\u0645 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0646\u06cc\u062f \u0648 \u06cc\u06a9 \u067e\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0633\u0642\u0641 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f. \u062f\u0631 \u0647\u0645\u0627\u0646 \u062d\u0627\u0644 \u06a9\u0647 \u0634\u06a9\u0645 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0647\u200c\u0627\u06cc\u062f\u060c \u067e\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0648 \u0632\u06cc\u0631 \u0628\u062f\u0646 \u062e\u0648\u062f \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u060c \u0622\u0646 \u0631\u0627 \u0628\u0647 \u0622\u0631\u0646\u062c \u0645\u062e\u0627\u0644\u0641 \u0628\u0632\u0646\u06cc\u062f \u0648\u00a0 \u0628\u0639\u062f \u067e\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0622\u0633\u0645\u0627\u0646 \u0635\u0627\u0641 \u06a9\u0646\u06cc\u062f \u0648 \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f. \u0642\u0628\u0644 \u0627\u0632 \u0631\u0641\u062a\u0646 \u0628\u0647 \u0633\u0645\u062a \u062f\u06cc\u06af\u0631\u060c \u062a\u06a9\u0631\u0627\u0631\u0647\u0627 \u0631\u0627 \u06a9\u0627\u0645\u0644 \u06a9\u0646\u06cc\u062f.<\/p>\n<h3 class=\"wp-block-heading\">\u067e\u0644\u0627\u0646\u06a9 \u0642\u0648\u0631\u0628\u0627\u063a\u0647<\/h3>\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-513549\" src=\"https:\/\/rooziato.com\/wp-content\/uploads\/2023\/06\/maxresdefault-1-2-1024x576.jpg\" sizes=\"auto, (max-width: 852px) 100vw, 852px\" srcset=\"https:\/\/rooziato.com\/wp-content\/uploads\/2023\/06\/maxresdefault-1-2-1024x576.jpg 1024w, https:\/\/rooziato.com\/wp-content\/uploads\/2023\/06\/maxresdefault-1-2-300x169.jpg 300w, https:\/\/rooziato.com\/wp-content\/uploads\/2023\/06\/maxresdefault-1-2-768x432.jpg 768w, https:\/\/rooziato.com\/wp-content\/uploads\/2023\/06\/maxresdefault-1-2.jpg 1100w\" alt=\"\u06f6 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0631\u0628\u06cc\u0627\u0646 \u06a9\u0631\u06cc\u0633 \u0647\u0645\u0633\u0648\u0631\u062b \u0628\u0631\u0627\u06cc \u0633\u0627\u062e\u062a\u0646 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\" width=\"852\" height=\"479\" data-pin-no-hover=\"true\" \/><\/figure>\n<p>\u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 Frog plank\u060c \u062f\u0631 \u062d\u0627\u0644\u062a \u067e\u0644\u0627\u0646\u06a9 \u067e\u0627\u06cc\u06cc\u0646 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u060c \u0648\u0632\u0646 \u0628\u062f\u0646 \u0631\u0627 \u0631\u0648\u06cc \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u060c \u067e\u0627\u0647\u0627 \u06a9\u0634\u06cc\u062f\u0647 \u0648 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0646\u06cc\u062f. \u0634\u06a9\u0645 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0631\u062f\u0647 \u0648 \u06cc\u06a9 \u067e\u0627 \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f. \u0632\u0627\u0646\u0648 \u0631\u0627 \u062e\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0647 \u0633\u0645\u062a \u0622\u0631\u0646\u062c \u062f\u0631 \u0647\u0645\u0627\u0646 \u0633\u0645\u062a \u0628\u062f\u0646 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f. \u0645\u0647\u0645 \u0646\u06cc\u0633\u062a \u06a9\u0647 \u0622\u0631\u0646\u062c \u0648 \u0632\u0627\u0646\u0648 \u0628\u0627 \u06cc\u06a9\u062f\u06cc\u06af\u0631 \u062a\u0645\u0627\u0633 \u067e\u06cc\u062f\u0627 \u06a9\u0646\u0646\u062f. \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u0627\u0646\u06cc\u062f \u0648 \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0631\u0627 \u062f\u0631 \u0633\u0645\u062a \u0645\u062e\u0627\u0644\u0641 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/p>\n<h3 class=\"wp-block-heading\">\u062f\u0631\u0627\u0632 \u0648 \u0646\u0634\u0633\u062a V<\/h3>\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-513554\" src=\"https:\/\/rooziato.com\/wp-content\/uploads\/2023\/06\/89-3120059_V-sitAbExercise-d6110429f35e4b4bad29080c79476a97-1-1024x573.jpg\" sizes=\"auto, (max-width: 845px) 100vw, 845px\" srcset=\"https:\/\/rooziato.com\/wp-content\/uploads\/2023\/06\/89-3120059_V-sitAbExercise-d6110429f35e4b4bad29080c79476a97-1-1024x573.jpg 1024w, https:\/\/rooziato.com\/wp-content\/uploads\/2023\/06\/89-3120059_V-sitAbExercise-d6110429f35e4b4bad29080c79476a97-1-300x168.jpg 300w, https:\/\/rooziato.com\/wp-content\/uploads\/2023\/06\/89-3120059_V-sitAbExercise-d6110429f35e4b4bad29080c79476a97-1-768x430.jpg 768w, https:\/\/rooziato.com\/wp-content\/uploads\/2023\/06\/89-3120059_V-sitAbExercise-d6110429f35e4b4bad29080c79476a97-1.jpg 1100w\" alt=\"\u06f6 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0631\u0628\u06cc\u0627\u0646 \u06a9\u0631\u06cc\u0633 \u0647\u0645\u0633\u0648\u0631\u062b \u0628\u0631\u0627\u06cc \u0633\u0627\u062e\u062a\u0646 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\" width=\"845\" height=\"472\" data-pin-no-hover=\"true\" \/><\/figure>\n<p>\u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 Supine v-ups \u0628\u0647 \u067e\u0634\u062a \u0628\u062e\u0648\u0627\u0628\u06cc\u062f\u060c \u06a9\u0645\u0631 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u062a\u0634\u06a9 \u0648\u0631\u0632\u0634\u06cc \u0641\u0634\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0633\u0642\u0641 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f. \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0631\u062f\u0647 \u0648 \u0633\u0631 \u0648 \u06af\u0631\u062f\u0646 \u0631\u0627 \u0627\u0632 \u062a\u0634\u06a9 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f. \u062f\u0631 \u0647\u0645\u06cc\u0646 \u062d\u06cc\u0646\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u062a\u0627 \u0632\u0627\u0648\u06cc\u0647 \u06f4\u06f5 \u062f\u0631\u062c\u0647 \u06cc\u0627 \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f (\u0628\u062f\u0648\u0646 \u0622\u0646\u06a9\u0647 \u06a9\u0645\u0631\u062a\u0627\u0646 \u0627\u0632 \u0631\u0648\u06cc \u062a\u0634\u06a9 \u0628\u0644\u0646\u062f \u0634\u0648\u062f) \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f. \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0647\u200c\u0627\u06cc\u062f\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0633\u06cc\u0646\u0647 \u0641\u0634\u0627\u0631 \u062f\u0627\u062f\u0647 \u0648 \u0628\u0639\u062f \u0628\u0627 \u0647\u0645\u0627\u0646 \u0632\u0627\u0648\u06cc\u0647 \u0628\u0647 \u0633\u0645\u062a \u0628\u06cc\u0631\u0648\u0646 \u0628\u06a9\u0634\u06cc\u062f.<\/p>\n<h3 class=\"wp-block-heading\">\u062f\u0648\u0686\u0631\u062e\u0647 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647<\/h3>\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-513553\" src=\"https:\/\/rooziato.com\/wp-content\/uploads\/2023\/06\/maxresdefault-2-1-1024x546.jpg\" sizes=\"auto, (max-width: 847px) 100vw, 847px\" srcset=\"https:\/\/rooziato.com\/wp-content\/uploads\/2023\/06\/maxresdefault-2-1-1024x546.jpg 1024w, https:\/\/rooziato.com\/wp-content\/uploads\/2023\/06\/maxresdefault-2-1-300x160.jpg 300w, https:\/\/rooziato.com\/wp-content\/uploads\/2023\/06\/maxresdefault-2-1-768x409.jpg 768w, https:\/\/rooziato.com\/wp-content\/uploads\/2023\/06\/maxresdefault-2-1.jpg 1088w\" alt=\"\u06f6 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0631\u0628\u06cc\u0627\u0646 \u06a9\u0631\u06cc\u0633 \u0647\u0645\u0633\u0648\u0631\u062b \u0628\u0631\u0627\u06cc \u0633\u0627\u062e\u062a\u0646 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\" width=\"847\" height=\"451\" data-pin-no-hover=\"true\" \/><\/figure>\n<p>\u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 Criss-cross \u062f\u0631 \u062d\u0627\u0644\u062a \u0645\u06cc\u0632 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f. \u06a9\u0645\u0631 \u0631\u0627 \u0631\u0648\u06cc \u062a\u0634\u06a9 \u0641\u0634\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u062f\u0633\u062a \u0647\u0627 \u0631\u0627 \u067e\u0634\u062a \u0633\u0631 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f. \u0645\u0631\u0627\u0642\u0628 \u0628\u0627\u0634\u06cc\u062f \u062f\u0631 \u0637\u0648\u0644 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06af\u0631\u062f\u0646\u062a\u0627\u0646 \u0631\u0627 \u0646\u06a9\u0634\u06cc\u062f. \u06cc\u06a9 \u067e\u0627 \u0631\u0627 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0628\u0632\u0646\u06cc\u062f\u00a0\u0648 \u062f\u0631 \u0647\u0645\u06cc\u0646 \u0632\u0645\u0627\u0646 \u0628\u062f\u0646 \u0631\u0627 \u0627\u0632 \u0642\u0633\u0645\u062a \u0645\u0631\u06a9\u0632\u06cc \u0628\u067e\u06cc\u0686\u0627\u0646\u06cc\u062f \u062a\u0627 \u0628\u0627 \u0622\u0631\u0646\u062c \u0628\u0647 \u0632\u0627\u0646\u0648\u06cc \u0645\u0642\u0627\u0628\u0644 \u0636\u0631\u0628\u0647 \u0628\u0632\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0647\u200c\u0637\u0648\u0631 \u0645\u062a\u0646\u0627\u0648\u0628 \u0627\u062f\u0627\u0645\u0647 \u062f\u0647\u06cc\u062f.<\/p>\n<h3 class=\"wp-block-heading\">\u0637\u0646\u0627\u0628 \u06a9\u0634\u06cc \u062e\u0648\u0627\u0628\u06cc\u062f\u0647<\/h3>\n<p>\u0628\u0627 \u062f\u0631\u0627\u0632 \u06a9\u0634\u06cc\u062f\u0646 \u0628\u0647 \u067e\u0634\u062a \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u067e\u0627\u0634\u0646\u0647 \u0647\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0641\u0634\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f. \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0633\u0642\u0641 \u0635\u0627\u0641 \u06a9\u0646\u06cc\u062f\u060c \u0634\u06a9\u0645 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0631\u062f\u0647 \u0648 \u0633\u0631\u060c \u06af\u0631\u062f\u0646 \u0648 \u0646\u06cc\u0645 \u062a\u0646\u0647 (\u0646\u0647 \u0628\u0627\u0644\u0627\u062a\u0646\u0647) \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u0634\u06a9\u0645 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f. \u062f\u0631 \u0647\u0645\u06cc\u0646 \u062d\u06cc\u0646\u060c \u062d\u0631\u06a9\u062a \u06a9\u0634\u06cc\u062f\u0646 \u0637\u0646\u0627\u0628 \u0631\u0627 \u0628\u0647\u200c\u0637\u0648\u0631 \u0641\u0631\u0636\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u060c \u0627\u0646\u06af\u0627\u0631 \u06a9\u0647 \u062f\u0631 \u062d\u0627\u0644 \u0628\u0627\u0644\u0627 \u0631\u0641\u062a\u0646 \u0627\u0632 \u062c\u0627\u06cc\u06cc \u0647\u0633\u062a\u06cc\u062f. \u0647\u0646\u06af\u0627\u0645\u06cc \u06a9\u0647 \u0628\u0647 \u0648\u0636\u0639\u06cc\u062a \u0646\u0634\u0633\u062a\u0647 \u0631\u0633\u06cc\u062f\u06cc\u062f\u060c \u0628\u062f\u0646 \u0631\u0627 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0648 \u0628\u0627 \u06a9\u0646\u062a\u0631\u0644 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u0627\u0646\u06cc\u062f.<\/p>\n<blockquote class=\"wp-embedded-content\" data-secret=\"WSOQCB34pW\"><p><a href=\"https:\/\/rooziato.com\/1402513508\/6-ab-exercises-to-build-your-core\/\">\u06f6 \u062a\u0645\u0631\u06cc\u0646 \u0634\u06a9\u0645 \u06a9\u0647 \u062a\u06cc\u0645 \u0645\u0631\u0628\u06cc\u0627\u0646 \u06a9\u0631\u06cc\u0633 \u0647\u0645\u0633\u0648\u0631\u062b \u0631\u0648\u06cc \u06a9\u0627\u0631\u0622\u06cc\u06cc \u0622\u0646\u0647\u0627 \u0642\u0633\u0645 \u0645\u06cc\u200c\u062e\u0648\u0631\u0646\u062f<\/a><\/p><\/blockquote>\n<p><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"&#8220;\u06f6 \u062a\u0645\u0631\u06cc\u0646 \u0634\u06a9\u0645 \u06a9\u0647 \u062a\u06cc\u0645 \u0645\u0631\u0628\u06cc\u0627\u0646 \u06a9\u0631\u06cc\u0633 \u0647\u0645\u0633\u0648\u0631\u062b \u0631\u0648\u06cc \u06a9\u0627\u0631\u0622\u06cc\u06cc \u0622\u0646\u0647\u0627 \u0642\u0633\u0645 \u0645\u06cc\u200c\u062e\u0648\u0631\u0646\u062f&#8221; &#8212; \u0631\u0648\u0632\u06cc\u0627\u062a\u0648\" src=\"https:\/\/rooziato.com\/1402513508\/6-ab-exercises-to-build-your-core\/embed\/#?secret=0Q5vMDcqw8#?secret=WSOQCB34pW\" data-secret=\"WSOQCB34pW\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe><\/p>\n<p class=\"jeg_post_title\"><a href=\"https:\/\/sabk-zendegi.ir\/%db%b6-%d8%aa%d9%85%d8%b1%db%8c%d9%86-%d9%85%d8%b1%d8%a8%db%8c%d8%a7%d9%86-%da%a9%d8%b1%db%8c%d8%b3-%d9%87%d9%85%d8%b3%d9%88%d8%b1%d8%ab-%d8%a8%d8%b1%d8%a7%db%8c-%d8%b3%d8%a7%d8%ae%d8%aa%d9%86-%d8%b9\/\">\u06f6 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0631\u0628\u06cc\u0627\u0646 \u06a9\u0631\u06cc\u0633 \u0647\u0645\u0633\u0648\u0631\u062b \u0628\u0631\u0627\u06cc \u0633\u0627\u062e\u062a\u0646 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645<\/a><\/p>\n<div class=\"jeg_meta_container\">\n<div class=\"jeg_post_meta 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