{"id":537,"date":"2024-09-23T08:53:49","date_gmt":"2024-09-23T05:23:49","guid":{"rendered":"https:\/\/doctormehrdad.com\/blog\/?p=537"},"modified":"2025-12-01T14:59:13","modified_gmt":"2025-12-01T11:29:13","slug":"home-workout-without-equipment","status":"publish","type":"post","link":"https:\/\/doctormehrdad.com\/blog\/home-workout-without-equipment\/","title":{"rendered":"\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u062f\u0648\u0646 \u0648\u0633\u06cc\u0644\u0647 \u0648 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a"},"content":{"rendered":"<p><span style=\"font-size: 10pt;\">\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062f\u0631 \u0645\u0646\u0632\u0644 \u0628\u062f\u0648\u0646 \u0648\u0633\u06cc\u0644\u0647 \u06cc\u06a9 \u0631\u0627\u0647\u06a9\u0627\u0631 \u0627\u06cc\u062f\u0647 \u0622\u0644 \u0628\u0631\u0627\u06cc \u062f\u0633\u062a\u06cc\u0627\u0628\u06cc \u0628\u0647 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srcset=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/09\/\u0648\u0631\u0632\u0634-\u062f\u0631\u062e\u0627\u0646\u0647-\u0628\u0631\u0627\u06cc-\u0628\u0627\u0646\u0648\u0627\u0646.jpg 891w, https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/09\/\u0648\u0631\u0632\u0634-\u062f\u0631\u062e\u0627\u0646\u0647-\u0628\u0631\u0627\u06cc-\u0628\u0627\u0646\u0648\u0627\u0646-300x276.jpg 300w, https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/09\/\u0648\u0631\u0632\u0634-\u062f\u0631\u062e\u0627\u0646\u0647-\u0628\u0631\u0627\u06cc-\u0628\u0627\u0646\u0648\u0627\u0646-768x706.jpg 768w\" sizes=\"(max-width: 891px) 100vw, 891px\" \/><\/a><\/p>\r\n<h3>\u062a\u0646\u0648\u0639 \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a<\/h3>\r\n<p><span style=\"font-size: 10pt;\">\u0628\u0631\u0627\u06cc \u0627\u06cc\u0646\u06a9\u0647 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0628\u0647 \u0686\u0627\u0644\u0634 \u06a9\u0634\u06cc\u062f\u0647 \u0634\u0648\u062f 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src=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/09\/1644309280_weight-loss.jpg\" alt=\"\" width=\"600\" height=\"398\" srcset=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/09\/1644309280_weight-loss.jpg 600w, https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/09\/1644309280_weight-loss-300x199.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><span style=\"font-size: 10pt;\"><br \/><\/span><\/p>\r\n<h3>\u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0627\u0641\u06cc<\/h3>\r\n<p><span style=\"font-size: 10pt;\">\u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0648 \u062e\u0648\u0627\u0628 \u06a9\u0627\u0641\u06cc \u0628\u0631\u0627\u06cc \u062a\u0631\u0645\u06cc\u0645 \u0648 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u0627\u0633\u062a. \u062f\u0631 \u0637\u0648\u0644 \u062e\u0648\u0627\u0628\u060c \u0628\u062f\u0646 \u0647\u0648\u0631\u0645\u0648\u0646 \u0631\u0634\u062f 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\u0645\u0647\u0645 \u0622\u0646 \u0631\u0627 \u0628\u0631\u0631\u0633\u06cc \u06a9\u0646\u06cc\u0645:<br \/><\/span><\/p>\r\n<h3>\u0635\u0631\u0641\u0647 \u062c\u0648\u06cc\u06cc \u062f\u0631 \u0632\u0645\u0627\u0646 \u0648 \u0647\u0632\u06cc\u0646\u0647<\/h3>\r\n<p><span style=\"font-size: 10pt;\">\u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0631\u0632\u0634\u06cc \u062f\u0631 \u062e\u0627\u0646\u0647\u060c \u0634\u0645\u0627 \u0631\u0627 \u0627\u0632 \u0631\u0641\u062a \u0648 \u0622\u0645\u062f\u0647\u0627\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc \u0648 \u0647\u0632\u06cc\u0646\u0647\u200c\u0647\u0627\u06cc \u0639\u0636\u0648\u06cc\u062a \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647 \u0628\u06cc\u200c\u0646\u06cc\u0627\u0632 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0627 \u0627\u06cc\u0646 \u0631\u0648\u0634\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0631 \u0632\u0645\u0627\u0646 \u0648 \u0647\u0632\u06cc\u0646\u0647 \u062e\u0648\u062f \u0635\u0631\u0641\u0647\u200c\u062c\u0648\u06cc\u06cc \u06a9\u0646\u06cc\u062f \u0648 \u0627\u06cc\u0646 \u0632\u0645\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0627\u062e\u062a\u0635\u0627\u0635 \u062f\u0647\u06cc\u062f.<\/span><span style=\"font-size: 10pt;\"><br \/><\/span><\/p>\r\n<h3>\u0627\u0646\u0639\u0637\u0627\u0641 \u067e\u0630\u06cc\u0631\u06cc \u0628\u0627\u0644\u0627<\/h3>\r\n<p><span style=\"font-size: 10pt;\">\u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0632\u0631\u06af\u062a\u0631\u06cc\u0646 \u0645\u0632\u0627\u06cc\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u062e\u0627\u0646\u0647\u060c \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0628\u0627\u0644\u0627\u06cc \u0622\u0646 \u0627\u0633\u062a. \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0631 \u0647\u0631 \u0633\u0627\u0639\u062a \u0627\u0632 \u0634\u0628\u0627\u0646\u0647\u200c\u0631\u0648\u0632 \u0648 \u062f\u0631 \u0647\u0631 \u0645\u06a9\u0627\u0646\u06cc \u06a9\u0647 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u0627\u0645\u06a9\u0627\u0646 \u0628\u0647 \u0634\u0645\u0627 \u0645\u06cc\u200c\u062f\u0647\u062f \u062a\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062e\u0648\u062f \u0631\u0627 \u0645\u0637\u0627\u0628\u0642 \u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u0648\u0632\u0627\u0646\u0647\u200c\u062a\u0627\u0646 \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u06cc\u062f.<br \/><\/span><\/p>\r\n<h3>\u0645\u062d\u06cc\u0637 \u062e\u0635\u0648\u0635\u06cc \u0648 \u0622\u0631\u0627\u0645<\/h3>\r\n<p><span style=\"font-size: 10pt;\">\u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0647 \u0634\u0645\u0627 \u0627\u06cc\u0646 \u0627\u0645\u06a9\u0627\u0646 \u0631\u0627 \u0645\u06cc\u200c\u062f\u0647\u062f \u062a\u0627 \u062f\u0631 \u06cc\u06a9 \u0645\u062d\u06cc\u0637 \u0622\u0631\u0627\u0645 \u0648 \u0628\u062f\u0648\u0646 \u062d\u0648\u0627\u0633\u200c\u067e\u0631\u062a\u06cc\u060c \u062a\u0645\u0631\u06a9\u0632 \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u062a\u0627\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f. \u0627\u06cc\u0646 \u0627\u0645\u0631 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0627 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u062d\u062f\u0627\u06a9\u062b\u0631 \u0628\u0647\u0631\u0647 \u0631\u0627 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062e\u0648\u062f \u0628\u0628\u0631\u06cc\u062f.<br \/><\/span><\/p>\r\n<h3>\u062f\u0633\u062a\u0631\u0633\u06cc \u0622\u0633\u0627\u0646 \u0628\u0647 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a<\/h3>\r\n<p><span style=\"font-size: 10pt;\">\u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0631\u0632\u0634\u06cc \u062f\u0631 \u062e\u0627\u0646\u0647\u060c \u0628\u0647 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u06af\u0631\u0627\u0646\u200c\u0642\u06cc\u0645\u062a \u0648 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0646\u06cc\u0627\u0632 \u0646\u062f\u0627\u0631\u06cc\u062f. \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0648\u0633\u0627\u06cc\u0644 \u0633\u0627\u062f\u0647\u200c\u0627\u06cc \u0645\u0627\u0646\u0646\u062f \u062f\u0645\u0628\u0644\u060c \u06a9\u0634\u200c\u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc \u0648 \u062d\u062a\u06cc \u0648\u0632\u0646 \u0628\u062f\u0646 \u062e\u0648\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u062a\u0646\u0648\u0639 \u0648 \u0645\u0624\u062b\u0631\u06cc \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<br \/><\/span><\/p>\r\n<h3>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u06af\u06cc\u0632\u0647<\/h3>\r\n<p>\u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u062f\u0631 \u062e\u0627\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u067e\u06cc\u0634\u0631\u0641\u062a \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u0645\u0633\u062a\u0645\u0631 \u0645\u0634\u0627\u0647\u062f\u0647 \u062e\u0648\u0627\u0647\u06cc\u062f \u06a9\u0631\u062f \u0648 \u0627\u06cc\u0646 \u0627\u0645\u0631 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u06af\u06cc\u0632\u0647 \u0634\u0645\u0627 \u0628\u0631\u0627\u06cc \u0627\u062f\u0627\u0645\u0647 \u062f\u0627\u062f\u0646 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u06cc\u200c\u0634\u0648\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646\u060c \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u062b\u0628\u062a \u067e\u06cc\u0634\u0631\u0641\u062a \u062e\u0648\u062f\u060c \u0627\u0646\u06af\u06cc\u0632\u0647 \u062e\u0648\u062f \u0631\u0627 \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f. \u067e\u06cc\u0634\u0646\u0647\u0627\u0645 \u0645\u06cc \u0634\u0648\u062f \u0645\u0642\u0627\u0644\u0647 <a href=\"https:\/\/doctormehrdad.com\/blog\/how-to-start-exercise-from-scratch-at-home\/\"><strong>\u0686\u06af\u0648\u0646\u0647 \u0648\u0631\u0632\u0634 \u0631\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u0645<\/strong><\/a> \u0631\u0627 \u0645\u0637\u0627\u0644\u0639\u0647 \u0641\u0631\u0645\u0627\u06cc\u06cc\u062f.<\/p>\r\n<h3>\u06a9\u0627\u0647\u0634 \u0627\u0636\u0637\u0631\u0627\u0628 \u0648 \u0627\u0633\u062a\u0631\u0633<\/h3>\r\n<p><span style=\"font-size: 10pt;\">\u0648\u0631\u0632\u0634 \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644\u06cc \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u0648 \u0627\u0636\u0637\u0631\u0627\u0628 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u0645\u062d\u06cc\u0637 \u0622\u0631\u0627\u0645 \u062e\u0627\u0646\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0627\u06cc\u0646 \u0627\u062b\u0631 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u062f \u0648 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u06a9\u0646\u062f \u062a\u0627 \u0622\u0631\u0627\u0645\u0634 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0631\u0627 \u062a\u062c\u0631\u0628\u0647 \u06a9\u0646\u06cc\u062f.<\/span><\/p>\r\n<h2>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0648\u062b\u0631 \u0628\u062f\u0648\u0646 \u0648\u0633\u06cc\u0644\u0647 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0644\u0627\u062a\u0646\u0647<\/h2>\r\n<p><span style=\"font-size: 10pt;\">\u0648\u0631\u0632\u0634 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u062f\u0648\u0646 \u0648\u0633\u06cc\u0644\u0647\u060c \u06cc\u06a9 \u0631\u0648\u0634 \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0648 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0627\u0633\u062a. \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0648\u0632\u0646 \u0628\u062f\u0646 \u062e\u0648\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u062a\u0646\u0648\u0639 \u0648 \u0645\u0648\u062b\u0631\u06cc \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u06a9\u0647 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0628\u0647 \u0627\u0647\u062f\u0627\u0641 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645\u06cc \u062e\u0648\u062f \u0628\u0631\u0633\u06cc\u062f. \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0686\u0646\u062f \u062a\u0645\u0631\u06cc\u0646 \u0645\u0648\u062b\u0631 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u06af\u0631\u0648\u0647\u200c\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0645\u062e\u062a\u0644\u0641 \u0631\u0627 \u0645\u0639\u0631\u0641\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645:<\/span><\/p>\r\n<h4>1- \u0634\u0646\u0627 (Push-up)<\/h4>\r\n<article class=\"group\/turn w-full text-token-text-primary focus-visible:outline-none\" dir=\"auto\" tabindex=\"-1\" data-testid=\"conversation-turn-16\" data-scroll-anchor=\"true\">\r\n<div class=\"text-base my-auto mx-auto py-5 px-6\">\r\n<div class=\"mx-auto flex flex-1 text-base gap-4 md:gap-5 lg:gap-6 md:max-w-3xl lg:max-w-[40rem] xl:max-w-[48rem]\">\r\n<div class=\"group\/conversation-turn relative flex w-full min-w-0 flex-col agent-turn @xs\/thread:px-0 @sm\/thread:px-1.5 @md\/thread:px-4\">\r\n<div class=\"relative flex-col gap-1 md:gap-3\">\r\n<div class=\"flex max-w-full flex-col flex-grow\">\r\n<div class=\"min-h-8 text-message relative flex w-full flex-col items-end gap-2 whitespace-normal break-words text-start [.text-message+&amp;]:mt-5\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"94d78f18-9b75-4551-94af-4d043ab72321\" data-message-model-slug=\"gpt-4o\">\r\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\r\n<div class=\"markdown prose w-full break-words dark:prose-invert light\">\r\n<ul>\r\n<li data-start=\"0\" data-end=\"498\">\u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a <strong data-start=\"16\" data-end=\"23\">\u0634\u0646\u0627<\/strong>\u060c \u0627\u0628\u062a\u062f\u0627 \u062f\u0631 \u0645\u0648\u0642\u0639\u06cc\u062a \u067e\u0644\u0627\u0646\u06a9 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f.<\/li>\r\n<li data-start=\"0\" data-end=\"498\">\u0628\u062f\u0646 \u0631\u0627 \u062f\u0631 \u06cc\u06a9 \u062e\u0637 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u06a9\u0645\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f.<\/li>\r\n<li data-start=\"0\" data-end=\"498\">\u0633\u067e\u0633\u060c \u0628\u062f\u0648\u0646 \u062e\u0645 \u0634\u062f\u0646 \u06a9\u0645\u0631 \u06cc\u0627 \u0627\u0641\u062a\u0627\u062f\u0646 \u0634\u06a9\u0645\u060c \u0628\u062f\u0646 \u0631\u0627 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u062a\u0627 \u0628\u06cc\u0646\u06cc \u0646\u0632\u062f\u06cc\u06a9 \u0632\u0645\u06cc\u0646 \u0634\u0648\u062f \u0648 \u062f\u0648\u0628\u0627\u0631\u0647 \u0628\u0627 \u0641\u0634\u0627\u0631 \u0628\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f.<\/li>\r\n<\/ul>\r\n<p>\u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0633\u06cc\u0646\u0647\u060c \u0633\u0631\u0634\u0627\u0646\u0647 \u0648 \u0628\u0627\u0632\u0648\u0647\u0627\u060c \u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u0627 \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u062e\u0633\u062a\u06af\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0627\u062f\u0627\u0645\u0647 \u062f\u0647\u06cc\u062f. \u062f\u0631 \u0635\u0648\u0631\u062a \u062f\u0634\u0648\u0627\u0631\u06cc\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0627\u0632 \u0627\u0646\u0648\u0627\u0639 \u0633\u0627\u062f\u0647\u200c\u062a\u0631 \u0645\u0627\u0646\u0646\u062f \u0634\u0646\u0627 \u062f\u06cc\u0648\u0627\u0631\u06cc \u06cc\u0627 \u0634\u0646\u0627 \u0631\u0648\u06cc \u0632\u0627\u0646\u0648 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0631\u062f \u0648 \u0628\u0647\u200c\u0645\u0631\u0648\u0631 \u0642\u062f\u0631\u062a \u0628\u062f\u0646\u06cc \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0645\u0642\u0627\u0644\u0647 <a href=\"https:\/\/doctormehrdad.com\/blog\/dumbbell-workout-at-home-guide\/\"><strong>\u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u062f\u0645\u0628\u0644 \u062f\u0631 \u062e\u0627\u0646\u0647<\/strong><\/a> \u0631\u0627 \u0645\u0637\u0627\u0644\u0639\u0647 \u06a9\u0646\u06cc\u062f.<\/p>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/article>\r\n<p><strong><img decoding=\"async\" class=\"aligncenter wp-image-539 \" src=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/09\/\u0634\u0646\u0627.gif\" alt=\"\" width=\"706\" height=\"397\" \/><\/strong><span style=\"font-size: 10pt;\"><br \/><\/span><\/p>\r\n<h4>2- \u062f\u0631\u0627\u0632 \u0648 \u0646\u0634\u0633\u062a (Sit-up)<\/h4>\r\n<ul>\r\n<li class=\"\" data-start=\"0\" data-end=\"59\">\r\n<p class=\"\" data-start=\"2\" data-end=\"59\">\u062f\u0631\u0627\u0632 \u0648 \u0646\u0634\u0633\u062a \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0624\u062b\u0631 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0628\u062f\u0646 \u0627\u0633\u062a.<\/p>\r\n<\/li>\r\n<li class=\"\" data-start=\"60\" data-end=\"119\">\r\n<p class=\"\" data-start=\"62\" data-end=\"119\">\u062d\u0631\u06a9\u062a \u0628\u0627 \u062f\u0631\u0627\u0632 \u06a9\u0634\u06cc\u062f\u0646 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0648 \u062e\u0645 \u06a9\u0631\u062f\u0646 \u0632\u0627\u0646\u0648\u0647\u0627 \u0622\u063a\u0627\u0632 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\r\n<\/li>\r\n<li class=\"\" data-start=\"120\" data-end=\"185\">\r\n<p class=\"\" data-start=\"122\" data-end=\"185\">\u0647\u062f\u0641 \u062d\u0631\u06a9\u062a \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0627\u0633\u062a.<\/p>\r\n<\/li>\r\n<li class=\"\" data-start=\"186\" data-end=\"230\">\r\n<p class=\"\" data-start=\"188\" data-end=\"230\">\u067e\u0627\u0647\u0627 \u0628\u0627\u06cc\u062f \u0635\u0627\u0641 \u0648 \u062b\u0627\u0628\u062a \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0642\u06cc \u0628\u0645\u0627\u0646\u0646\u062f.<\/p>\r\n<\/li>\r\n<li class=\"\" data-start=\"231\" data-end=\"321\">\r\n<p class=\"\" data-start=\"233\" data-end=\"321\">\u0647\u0646\u06af\u0627\u0645 \u0628\u0627\u0632\u06af\u0634\u062a \u0628\u0647 \u0632\u0645\u06cc\u0646\u060c \u06a9\u0646\u062a\u0631\u0644 \u062d\u0631\u06a9\u062a \u0627\u0647\u0645\u06cc\u062a \u0632\u06cc\u0627\u062f\u06cc \u062f\u0627\u0631\u062f \u0648 \u0628\u0627\u06cc\u062f \u06a9\u0645\u0631 \u06a9\u0627\u0645\u0644\u0627\u064b \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0686\u0633\u0628\u06cc\u062f\u0647 \u0628\u0627\u0634\u062f.<\/p>\r\n<\/li>\r\n<li class=\"\" data-start=\"322\" data-end=\"407\">\r\n<p class=\"\" data-start=\"324\" data-end=\"407\">\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0633\u062a \u0634\u06a9\u0645\u06cc\u060c \u0645\u0627\u06cc\u0644 \u0634\u06a9\u0645\u06cc\u060c \u0639\u0631\u0636\u06cc \u0634\u06a9\u0645\u06cc \u0648 \u062e\u0645\u200c\u06a9\u0646\u0646\u062f\u0647\u200c\u0647\u0627\u06cc \u0644\u06af\u0646 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\r\n<\/li>\r\n<li class=\"\" data-start=\"408\" data-end=\"500\">\r\n<p class=\"\" data-start=\"410\" data-end=\"500\">\u0646\u0642\u0634 \u0645\u0647\u0645\u06cc \u062f\u0631 \u0628\u0647\u0628\u0648\u062f \u0627\u0633\u062a\u062d\u06a9\u0627\u0645 \u0645\u0631\u06a9\u0632\u06cc \u0628\u062f\u0646\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u062b\u0628\u0627\u062a\u060c \u0628\u0647\u0628\u0648\u062f \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646\u06cc \u0648 \u06a9\u0627\u0647\u0634 \u062f\u0631\u062f\u0647\u0627\u06cc \u06a9\u0645\u0631 \u062f\u0627\u0631\u062f.<\/p>\r\n<\/li>\r\n<li><span style=\"font-size: 10pt;\"> \u0647\u0645\u0686\u0646\u06cc\u0646\u060c \u062f\u0631\u0627\u0632 \u0648 \u0646\u0634\u0633\u062a \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0628\u0627 \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a\u06cc \u0645\u0627\u0646\u0646\u062f \u062f\u0631\u0627\u0632 \u0648 \u0646\u0634\u0633\u062a \u06a9\u0645\u06a9\u06cc\u060c \u067e\u0631\u0648\u0627\u0646\u0647\u200c\u0627\u06cc\u060c V \u0634\u06a9\u0644 \u06cc\u0627 \u0648\u0632\u0646\u0647\u200c\u062f\u0627\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f \u062a\u0627 \u0633\u0637\u0648\u062d \u0645\u062e\u062a\u0644\u0641\u06cc \u0627\u0632 \u0633\u062e\u062a\u06cc \u0631\u0627 \u062a\u062c\u0631\u0628\u0647 \u06a9\u0631\u062f.<\/span><\/li>\r\n<\/ul>\r\n<p>&nbsp;<\/p>\r\n<h4>\u00a0<\/h4>\r\n<h4>3- \u067e\u0644 (Bridge)<\/h4>\r\n<article class=\"group\/turn w-full text-token-text-primary focus-visible:outline-none\" dir=\"auto\" tabindex=\"-1\" data-testid=\"conversation-turn-18\" data-scroll-anchor=\"true\">\r\n<div class=\"text-base my-auto mx-auto py-5 px-6\">\r\n<div class=\"mx-auto flex flex-1 text-base gap-4 md:gap-5 lg:gap-6 md:max-w-3xl lg:max-w-[40rem] xl:max-w-[48rem]\">\r\n<div class=\"group\/conversation-turn relative flex w-full min-w-0 flex-col agent-turn @xs\/thread:px-0 @sm\/thread:px-1.5 @md\/thread:px-4\">\r\n<div class=\"relative flex-col gap-1 md:gap-3\">\r\n<div class=\"flex max-w-full flex-col flex-grow\">\r\n<div class=\"min-h-8 text-message relative flex w-full flex-col items-end gap-2 whitespace-normal break-words text-start [.text-message+&amp;]:mt-5\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"f95f6b85-444a-41bf-ac64-ec0e5b320356\" data-message-model-slug=\"gpt-4o\">\r\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\r\n<div class=\"markdown prose w-full break-words dark:prose-invert light\">\r\n<p class=\"\" data-start=\"0\" data-end=\"463\"><strong data-start=\"0\" data-end=\"11\" data-is-only-node=\"\">\u062d\u0631\u06a9\u062a \u067e\u0644<\/strong> \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0634\u0634\u06cc \u0648 \u062a\u0642\u0648\u06cc\u062a\u06cc \u0628\u0631\u0627\u06cc \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a\u060c \u06af\u0631\u062f\u0646\u060c \u0631\u0627\u0646\u200c\u0647\u0627 \u0648 \u0639\u0636\u0644\u0627\u062a \u062e\u0645\u200c\u06a9\u0646\u0646\u062f\u0647 \u0644\u06af\u0646 \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u06cc\u0648\u06af\u0627 \u0648 \u067e\u06cc\u0644\u0627\u062a\u0633 \u0631\u0627\u06cc\u062c \u0645\u06cc\u200c\u0628\u0627\u0634\u062f. \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0622\u0646:<\/p>\r\n<ul>\r\n<li data-start=\"0\" data-end=\"463\">\u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f.<\/li>\r\n<li data-start=\"0\" data-end=\"463\">\u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u06a9\u0641 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f.<\/li>\r\n<li data-start=\"0\" data-end=\"463\">\u0628\u0627 \u0641\u0634\u0627\u0631 \u0628\u0647 \u067e\u0627\u0647\u0627\u060c \u0628\u0627\u0632\u0648\u0647\u0627 \u0648 \u0634\u0627\u0646\u0647\u200c\u0647\u0627\u060c \u0628\u0627\u0633\u0646 \u0648 \u06a9\u0645\u0631 \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u062f\u0646 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u06a9\u0634\u06cc\u062f\u0647 \u0634\u0648\u062f.<\/li>\r\n<li data-start=\"0\" data-end=\"463\">\u0628\u0631\u0627\u06cc \u062a\u0646\u0648\u0639\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0632\u06cc\u0631 \u0628\u062f\u0646 \u0642\u0641\u0644 \u06a9\u0631\u062f \u06cc\u0627 \u06cc\u06a9 \u067e\u0627 \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f.<\/li>\r\n<li data-start=\"0\" data-end=\"463\">\u062f\u0631 \u0646\u0647\u0627\u06cc\u062a\u060c \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0631\u0627 \u0627\u0632 \u0628\u0627\u0644\u0627 \u0628\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\u0646\u06cc\u062f.<\/li>\r\n<\/ul>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/article>\r\n<p><img loading=\"lazy\" decoding=\"async\" class=\"sFlh5c FyHeAf iPVvYb aligncenter\" src=\"https:\/\/setav.saorg.ir\/media\/uploads\/3686-%D8%B4%D8%A8%D9%86%D9%85%20%D8%B1%D8%B6%D9%88%D8%A7%D9%86%20%D9%86%D9%88%D8%A8%D9%87%D8%A7%D8%B1\/workout\/bridge.gif\" alt=\"\" width=\"1200\" height=\"628\" \/><\/p>\r\n<p><span style=\"font-size: 10pt;\">\u00a0\u0645\u0637\u0627\u0644\u0639\u0647 \u0628\u06cc\u0634\u062a\u0631: <\/span><a href=\"https:\/\/doctormehrdad.com\/blog\/exercises-to-grow-glutes-at-home\/\"><strong>\u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0628\u0632\u0631\u06af \u0634\u062f\u0646 \u0628\u0627\u0633\u0646\u0645 \u062f\u0631 \u062e\u0627\u0646\u0647<\/strong><\/a><\/p>\r\n<p><span style=\"font-size: 10pt;\">\u00a0<\/span><\/p>\r\n<h4>4- \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 (pull-up)<\/h4>\r\n<article class=\"group\/turn w-full text-token-text-primary focus-visible:outline-none\" dir=\"auto\" tabindex=\"-1\" data-testid=\"conversation-turn-24\" data-scroll-anchor=\"true\">\r\n<div class=\"text-base my-auto mx-auto py-5 px-6\">\r\n<div class=\"mx-auto flex flex-1 text-base gap-4 md:gap-5 lg:gap-6 md:max-w-3xl lg:max-w-[40rem] xl:max-w-[48rem]\">\r\n<div class=\"group\/conversation-turn relative flex w-full min-w-0 flex-col agent-turn @xs\/thread:px-0 @sm\/thread:px-1.5 @md\/thread:px-4\">\r\n<div class=\"relative flex-col gap-1 md:gap-3\">\r\n<div class=\"flex max-w-full flex-col flex-grow\">\r\n<div class=\"min-h-8 text-message relative flex w-full flex-col items-end gap-2 whitespace-normal break-words text-start [.text-message+&amp;]:mt-5\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"1661ef10-795c-486b-b683-0695c854bc9c\" data-message-model-slug=\"gpt-4o-mini\">\r\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\r\n<div class=\"markdown prose w-full break-words dark:prose-invert light\">\r\n<p class=\"\" data-start=\"0\" data-end=\"662\">\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0686\u0627\u0644\u0634\u200c\u0628\u0631\u0627\u0646\u06af\u06cc\u0632 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 <strong>\u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0644\u0627\u062a\u0646\u0647<\/strong>\u060c \u0627\u0632 \u062c\u0645\u0644\u0647 <strong>\u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0632\u0648\u0647\u0627<\/strong>\u060c <strong>\u067e\u0634\u062a<\/strong>\u060c <strong>\u0633\u06cc\u0646\u0647<\/strong> \u0648 <strong>\u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0628\u062f\u0646<\/strong> \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0635\u062d\u06cc\u062d:<\/p>\r\n<ul>\r\n<li data-start=\"0\" data-end=\"662\">\u0627\u0628\u062a\u062f\u0627 \u0627\u0632 \u06cc\u06a9 \u0645\u06cc\u0644\u0647 \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0622\u0648\u06cc\u0632\u0627\u0646 \u0634\u0648\u06cc\u062f.<\/li>\r\n<li data-start=\"0\" data-end=\"662\">\u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0641\u0627\u0635\u0644\u0647\u200c\u0627\u06cc \u0628\u0631\u0627\u0628\u0631 \u0628\u0627 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f.<\/li>\r\n<li data-start=\"0\" data-end=\"662\">\u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u06a9\u0634\u06cc\u062f \u062a\u0627 \u0686\u0627\u0646\u0647\u200c\u062a\u0627\u0646 \u0627\u0632 \u0645\u06cc\u0644\u0647 \u0639\u0628\u0648\u0631 \u06a9\u0646\u062f.<\/li>\r\n<li data-start=\"0\" data-end=\"662\">\u0633\u067e\u0633 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f.<\/li>\r\n<\/ul>\r\n<p class=\"\" data-start=\"0\" data-end=\"662\">\u0627\u06af\u0631 \u0642\u0627\u062f\u0631 \u0628\u0647 \u0627\u0646\u062c\u0627\u0645 \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u06a9\u0627\u0645\u0644 \u0646\u06cc\u0633\u062a\u06cc\u062f\u060c \u0686\u0646\u062f\u06cc\u0646 \u0631\u0648\u0634 \u0627\u0635\u0644\u0627\u062d\u06cc \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f\u060c \u0645\u0627\u0646\u0646\u062f <strong>\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u06a9\u0645\u06a9\u06cc \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0628\u0627\u0646\u062f \u0645\u0642\u0627\u0648\u0645\u062a\u06cc<\/strong>\u060c <strong>\u0646\u06af\u0647\u200c\u062f\u0627\u0634\u062a\u0646 \u0627\u06cc\u0632\u0648\u0645\u062a\u0631\u06cc\u06a9<\/strong>\u060c \u0628<strong>\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0645\u0646\u0641\u06cc<\/strong> \u0648 <strong>\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0634\u0631\u0627\u06af<\/strong>.<\/p>\r\n<p class=\"\" data-start=\"0\" data-end=\"662\">\u067e\u06cc\u0634\u0631\u0641\u062a \u062f\u0631 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648 \u0627\u0646\u062c\u0627\u0645 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0647\u0627\u06cc \u06a9\u0627\u0645\u0644 \u0642\u062f\u0631\u062a\u06cc \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u062e\u0648\u0627\u0647\u062f \u06a9\u0631\u062f \u062a\u0627 \u062f\u0631 \u0646\u0647\u0627\u06cc\u062a \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0631\u0627 \u0628\u0647 \u062f\u0631\u0633\u062a\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\r\n<a href=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/09\/shutterstock_418630495-scaled-e1613944151561.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2785\" src=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/09\/shutterstock_418630495-scaled-e1613944151561.jpg\" alt=\"\" width=\"700\" height=\"542\" srcset=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/09\/shutterstock_418630495-scaled-e1613944151561.jpg 700w, https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/09\/shutterstock_418630495-scaled-e1613944151561-300x232.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/article>\r\n<h3>\u00a0<\/h3>\r\n<h3>\u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647<\/h3>\r\n<p><span style=\"font-size: 10pt;\">\u00a0<\/span><\/p>\r\n<h4>1- \u0627\u0633\u06a9\u0648\u0627\u062a (Squat)<\/h4>\r\n<article class=\"group\/turn w-full text-token-text-primary focus-visible:outline-none\" dir=\"auto\" tabindex=\"-1\" data-testid=\"conversation-turn-36\" data-scroll-anchor=\"true\">\r\n<div class=\"text-base my-auto mx-auto py-5 px-6\">\r\n<div class=\"mx-auto flex flex-1 text-base gap-4 md:gap-5 lg:gap-6 md:max-w-3xl lg:max-w-[40rem] xl:max-w-[48rem]\">\r\n<div class=\"group\/conversation-turn relative flex w-full min-w-0 flex-col agent-turn @xs\/thread:px-0 @sm\/thread:px-1.5 @md\/thread:px-4\">\r\n<div class=\"relative flex-col gap-1 md:gap-3\">\r\n<div class=\"flex max-w-full flex-col flex-grow\">\r\n<div class=\"min-h-8 text-message relative flex w-full flex-col items-end gap-2 whitespace-normal break-words text-start [.text-message+&amp;]:mt-5\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"050ffd53-8ecc-423a-92cc-c61a305c8876\" data-message-model-slug=\"gpt-4o-mini\">\r\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\r\n<div class=\"markdown prose w-full break-words dark:prose-invert light\">\r\n<p class=\"\" data-start=\"0\" data-end=\"968\">\u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0632\u0631\u06af\u200c\u062a\u0631\u06cc\u0646 \u0648 \u0642\u0648\u06cc\u200c\u062a\u0631\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0628\u062f\u0646 \u0627\u0646\u0633\u0627\u0646 \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0646\u06af\u0647 \u0645\u06cc\u200c\u062f\u0627\u0631\u0646\u062f \u0648 \u0628\u0631\u0627\u06cc \u062a\u0631\u0627\u0632 \u0635\u062d\u06cc\u062d \u0644\u06af\u0646 \u0648 \u062d\u0631\u06a9\u062a \u0628\u0647 \u062c\u0644\u0648 \u0647\u0646\u06af\u0627\u0645 \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0648 \u062f\u0648\u06cc\u062f\u0646 \u0627\u0647\u0645\u06cc\u062a \u062f\u0627\u0631\u0646\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0632 \u06a9\u0645\u0631 \u062f\u0631 \u062d\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646 \u0627\u062c\u0633\u0627\u0645 \u067e\u0634\u062a\u06cc\u0628\u0627\u0646\u06cc \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0648 \u0628\u0647 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628\u200c\u0647\u0627\u06cc \u0632\u0627\u0646\u0648 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0627\u0633\u06a9\u0648\u0627\u062a\u200c\u0647\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0633\u0627\u062f\u0647 \u0648 \u0645\u0624\u062b\u0631\u06cc \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u06cc \u0628\u062f\u0646\u060c \u0628\u0647\u0628\u0648\u062f \u062a\u0639\u0627\u062f\u0644\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0648 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628\u200c\u0647\u0627 \u06a9\u0645\u06a9 \u06a9\u0646\u0646\u062f. \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641\u06cc \u0627\u0632 \u0627\u0633\u06a9\u0648\u0627\u062a\u200c\u0647\u0627 \u0645\u0627\u0646\u0646\u062f<strong> \u0627\u0633\u06a9\u0648\u0627\u062a\u200c\u0647\u0627\u06cc \u0645\u0639\u0645\u0648\u0644\u06cc<\/strong>\u060c <strong>\u0627\u0633\u067e\u0644\u06cc\u062a \u0627\u0633\u06a9\u0648\u0627\u062a<\/strong>\u060c <strong>\u0627\u0633\u06a9\u0648\u0627\u062a\u200c\u0647\u0627\u06cc \u067e\u0631\u0634\u06cc<\/strong> \u0648 <strong>\u0627\u0633\u06a9\u0648\u0627\u062a\u200c\u0647\u0627\u06cc \u062f\u06cc\u0648\u0627\u0631\u06cc<\/strong> \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u06cc \u0628\u062f\u0646 \u0648 \u0628\u0647\u200c\u0648\u06cc\u0698\u0647 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u062f. \u0627\u0633\u06a9\u0648\u0627\u062a\u200c\u0647\u0627 \u0628\u0647 \u0631\u0627\u062d\u062a\u06cc \u062f\u0631 \u062e\u0627\u0646\u0647\u060c \u062d\u06cc\u0627\u0637 \u06cc\u0627 \u067e\u0627\u0631\u06a9 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0648 \u0646\u06cc\u0627\u0632\u06cc \u0628\u0647 \u0644\u0628\u0627\u0633 \u0648\u0631\u0632\u0634\u06cc \u062e\u0627\u0635\u06cc \u0646\u062f\u0627\u0631\u0646\u062f.<\/p>\r\n<p class=\"\" data-start=\"0\" data-end=\"968\">\u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0627\u0633\u06a9\u0648\u0627\u062a\u200c\u0647\u0627 \u0628\u0647 \u062f\u0631\u0633\u062a\u06cc:<\/p>\r\n<ul>\r\n<li data-start=\"0\" data-end=\"968\">\u0628\u0627\u06cc\u062f \u067e\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u0632 \u06a9\u0631\u062f\u0647 \u0648 \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u0645\u0633\u062a\u0642\u06cc\u0645 \u0631\u0648\u06cc \u067e\u0627\u0647\u0627 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f<\/li>\r\n<li data-start=\"0\" data-end=\"968\">\u0633\u067e\u0633 \u0628\u062f\u0646 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0622\u0648\u0631\u062f\u0647 \u062a\u0627 \u0631\u0627\u0646\u200c\u0647\u0627 \u0645\u0648\u0627\u0632\u06cc \u0628\u0627 \u0632\u0645\u06cc\u0646 \u0634\u0648\u0646\u062f<\/li>\r\n<li data-start=\"0\" data-end=\"968\">\u0648 \u0633\u067e\u0633 \u062f\u0648\u0628\u0627\u0631\u0647 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f<\/li>\r\n<\/ul>\r\n<p class=\"\" data-start=\"0\" data-end=\"968\">\u0628\u0627 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0631\u062f\u0646 \u0648\u0632\u0646\u0647 \u06cc\u0627 \u0627\u0646\u062c\u0627\u0645 \u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f.<\/p>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<div class=\"mt-3 w-full empty:hidden\">\r\n<div class=\"text-center\"><a href=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/01\/15-\u0627\u0633\u06a9\u0648\u0627\u062a-Squat-\u0648\u0631\u0632\u0634-\u0647\u0627\u06cc-\u0639\u0636\u0644\u0647-\u0633\u0627\u0632-\u062f\u0631-\u062e\u0627\u0646\u0647-\u0648\u0631\u0632\u0634-\u0628\u0631\u0627\u06cc-\u0639\u0636\u0644\u0647-\u0633\u0627\u0632\u06cc-\u062e\u0627\u0646\u0645-\u0647\u0627-1.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2212\" src=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/01\/15-\u0627\u0633\u06a9\u0648\u0627\u062a-Squat-\u0648\u0631\u0632\u0634-\u0647\u0627\u06cc-\u0639\u0636\u0644\u0647-\u0633\u0627\u0632-\u062f\u0631-\u062e\u0627\u0646\u0647-\u0648\u0631\u0632\u0634-\u0628\u0631\u0627\u06cc-\u0639\u0636\u0644\u0647-\u0633\u0627\u0632\u06cc-\u062e\u0627\u0646\u0645-\u0647\u0627-1.webp\" alt=\"\u0648\u0631\u0632\u0634 \u0647\u0627\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632 \u062f\u0631 \u062e\u0627\u0646\u0647\" width=\"600\" height=\"600\" srcset=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/01\/15-\u0627\u0633\u06a9\u0648\u0627\u062a-Squat-\u0648\u0631\u0632\u0634-\u0647\u0627\u06cc-\u0639\u0636\u0644\u0647-\u0633\u0627\u0632-\u062f\u0631-\u062e\u0627\u0646\u0647-\u0648\u0631\u0632\u0634-\u0628\u0631\u0627\u06cc-\u0639\u0636\u0644\u0647-\u0633\u0627\u0632\u06cc-\u062e\u0627\u0646\u0645-\u0647\u0627-1.webp 600w, https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/01\/15-\u0627\u0633\u06a9\u0648\u0627\u062a-Squat-\u0648\u0631\u0632\u0634-\u0647\u0627\u06cc-\u0639\u0636\u0644\u0647-\u0633\u0627\u0632-\u062f\u0631-\u062e\u0627\u0646\u0647-\u0648\u0631\u0632\u0634-\u0628\u0631\u0627\u06cc-\u0639\u0636\u0644\u0647-\u0633\u0627\u0632\u06cc-\u062e\u0627\u0646\u0645-\u0647\u0627-1-300x300.webp 300w, https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/01\/15-\u0627\u0633\u06a9\u0648\u0627\u062a-Squat-\u0648\u0631\u0632\u0634-\u0647\u0627\u06cc-\u0639\u0636\u0644\u0647-\u0633\u0627\u0632-\u062f\u0631-\u062e\u0627\u0646\u0647-\u0648\u0631\u0632\u0634-\u0628\u0631\u0627\u06cc-\u0639\u0636\u0644\u0647-\u0633\u0627\u0632\u06cc-\u062e\u0627\u0646\u0645-\u0647\u0627-1-150x150.webp 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/article>\r\n<div class=\"pointer-events-none h-px w-px\" aria-hidden=\"true\" data-edge=\"true\">\r\n<p><strong>\u0645\u0637\u0627\u0644\u0639\u0647 \u0628\u06cc\u0634\u062a\u0631: <\/strong><a href=\"https:\/\/doctormehrdad.com\/blog\/morning-exercises-at-home-for-women\/\"><strong>\u0648\u0631\u0632\u0634 \u0635\u0628\u062d\u06af\u0627\u0647\u06cc \u062f\u0631 \u062e\u0627\u0646\u0647<\/strong><\/a><\/p>\r\n<\/div>\r\n<p>&nbsp;<\/p>\r\n<h4>2- \u0644\u0627\u0646\u06af (Lunge)<\/h4>\r\n<article class=\"group\/turn w-full text-token-text-primary focus-visible:outline-none\" dir=\"auto\" tabindex=\"-1\" data-testid=\"conversation-turn-46\" data-scroll-anchor=\"true\">\r\n<div class=\"text-base my-auto mx-auto py-5 px-6\">\r\n<div class=\"mx-auto flex flex-1 text-base gap-4 md:gap-5 lg:gap-6 md:max-w-3xl lg:max-w-[40rem] xl:max-w-[48rem]\">\r\n<div class=\"group\/conversation-turn relative flex w-full min-w-0 flex-col agent-turn @xs\/thread:px-0 @sm\/thread:px-1.5 @md\/thread:px-4\">\r\n<div class=\"relative flex-col gap-1 md:gap-3\">\r\n<div class=\"flex max-w-full flex-col flex-grow\">\r\n<div class=\"min-h-8 text-message relative flex w-full flex-col items-end gap-2 whitespace-normal break-words text-start [.text-message+&amp;]:mt-5\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"492f02fc-8b17-4ac6-8e31-fe679d8b761e\" data-message-model-slug=\"gpt-4o-mini\">\r\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\r\n<div class=\"markdown prose w-full break-words dark:prose-invert light\">\r\n<p class=\"\" data-start=\"0\" data-end=\"531\">\u0644\u0627\u0646\u06af \u06cc\u06a9\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0624\u062b\u0631 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628\u200c\u0647\u0627 \u0648 \u062a\u0648\u0627\u0646\u0628\u062e\u0634\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646\u060c \u0628\u0627\u0633\u0646\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u060c \u0633\u0627\u0642\u200c\u0647\u0627 \u0648 \u0634\u06a9\u0645 \u0631\u0627 \u0641\u0639\u0627\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u062a\u0639\u0627\u062f\u0644 \u0648 \u067e\u0627\u06cc\u062f\u0627\u0631\u06cc \u062f\u0631 \u062d\u0631\u06a9\u0627\u062a \u06cc\u06a9\u200c\u0637\u0631\u0641\u0647 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0644\u0627\u0646\u06af:<\/p>\r\n<ul>\r\n<li data-start=\"0\" data-end=\"531\">\u062f\u0631 \u0648\u0636\u0639\u06cc\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0628\u0627 \u067e\u0627\u0647\u0627\u06cc\u06cc \u0628\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f<\/li>\r\n<li data-start=\"0\" data-end=\"531\">\u0633\u067e\u0633 \u06cc\u06a9\u06cc \u0627\u0632 \u067e\u0627\u0647\u0627 \u0631\u0627 \u062c\u0644\u0648\u062a\u0631 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0632\u0627\u0646\u0648\u06cc \u062c\u0644\u0648 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0634\u0648\u062f \u0648 \u0632\u0627\u0646\u0648\u06cc \u0639\u0642\u0628 \u0628\u0647 \u0633\u0645\u062a \u0632\u0645\u06cc\u0646 \u0646\u0632\u062f\u06cc\u06a9 \u0634\u0648\u062f.<\/li>\r\n<li data-start=\"0\" data-end=\"531\">\u067e\u0633 \u0627\u0632 \u0622\u0646 \u0627\u0632 \u067e\u0627\u06cc \u062c\u0644\u0648 \u0628\u0631\u0627\u06cc \u0628\u0627\u0632\u06af\u0634\u062a \u0628\u0647 \u0648\u0636\u0639\u06cc\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\r\n<\/ul>\r\n<p class=\"\" data-start=\"0\" data-end=\"531\">\u0647\u0645\u0686\u0646\u06cc\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u0627\u0641\u0632\u0648\u062f\u0646 \u0648\u0632\u0646\u0647\u060c \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f.<\/p>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<div class=\"flex justify-start\">\r\n<div class=\"-me-1 -ms-2.5 flex select-none items-center p-1 touch:-me-2 touch:-ms-3.5 -mt-1 transition-[mask-position] [mask-image:linear-gradient(to_var(--mask-direction),black_33%,transparent_66%)] [mask-position:var(--mask-from-pos)] [mask-size:300%_100%] [--mask-direction:right] [--mask-from-pos:100%_0] [--mask-to-pos:0_0] duration-[1.5s]\">\u00a0<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/article>\r\n<p><span style=\"font-size: 10pt;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/www.verywellfit.com\/thmb\/OxaUMT6kHg2Lfvi-i-Oiq0lwOwA=\/1500x0\/filters:no_upscale():max_bytes(150000):strip_icc()\/70-4588048-LungeGIF-36593998192c4036a37cac3903b4f6bd.gif\" alt=\"Lunges for the Hips, Glutes, and Thighs\" width=\"692\" height=\"461\" \/><\/span><\/p>\r\n<p><span style=\"font-size: 10pt;\">\u00a0<\/span><\/p>\r\n<h4>4- \u0633\u0627\u0642 \u067e\u0627 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 (Calf raise)<\/h4>\r\n<article class=\"group\/turn w-full text-token-text-primary focus-visible:outline-none\" dir=\"auto\" tabindex=\"-1\" data-testid=\"conversation-turn-52\" data-scroll-anchor=\"false\">\r\n<div class=\"text-base my-auto mx-auto py-5 px-6\">\r\n<div class=\"mx-auto flex flex-1 text-base gap-4 md:gap-5 lg:gap-6 md:max-w-3xl lg:max-w-[40rem] xl:max-w-[48rem]\">\r\n<div class=\"group\/conversation-turn relative flex w-full min-w-0 flex-col agent-turn @xs\/thread:px-0 @sm\/thread:px-1.5 @md\/thread:px-4\">\r\n<div class=\"relative flex-col gap-1 md:gap-3\">\r\n<div class=\"flex max-w-full flex-col flex-grow\">\r\n<div class=\"min-h-8 text-message relative flex w-full flex-col items-end gap-2 whitespace-normal break-words text-start [.text-message+&amp;]:mt-5\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"f9acc0fb-4083-48a5-b05c-42be1954f926\" data-message-model-slug=\"gpt-4o-mini\">\r\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\r\n<div class=\"markdown prose w-full break-words dark:prose-invert light\">\r\n<p class=\"\" data-start=\"0\" data-end=\"557\">\u062d\u0631\u06a9\u062a \u062a\u0642\u0648\u06cc\u062a \u0633\u0627\u0642 \u067e\u0627 \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0633\u0627\u062f\u0647 \u0648 \u0645\u0624\u062b\u0631 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642 \u0648 \u0628\u0647\u0628\u0648\u062f \u062b\u0628\u0627\u062a \u0645\u0686 \u067e\u0627 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a\u060c \u062a\u0639\u0627\u062f\u0644 \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u06af\u0627\u0633\u062a\u0631\u0648\u06a9\u0646\u0645\u06cc\u0648\u0633 \u0648 \u0633\u0648\u0644\u0626\u0648\u0633 \u0631\u0627 \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u062f \u0648 \u0628\u0627\u0639\u062b \u062a\u0642\u0648\u06cc\u062a \u0645\u0686 \u067e\u0627 \u0648 \u0632\u0627\u0646\u0648 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0622\u0646\u060c \u06a9\u0627\u0641\u06cc \u0627\u0633\u062a \u0628\u0627 \u0627\u06cc\u0633\u062a\u0627\u062f\u0646 \u0628\u0647\u200c\u0637\u0648\u0631 \u0635\u0627\u0641 \u0648 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646 \u067e\u0627\u0634\u0646\u0647\u200c\u0647\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646\u060c \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642 \u067e\u0627 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0627\u0639\u062b \u0628\u0647\u0628\u0648\u062f \u062a\u0639\u0627\u062f\u0644\u060c \u0642\u062f\u0631\u062a \u0648 \u067e\u0627\u06cc\u062f\u0627\u0631\u06cc \u0645\u0641\u0627\u0635\u0644 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062e\u0637\u0631 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0647\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646\u060c \u0628\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0627\u0646\u0646\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062f\u0645\u0628\u0644 \u06cc\u0627 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u0631\u0648\u06cc \u06cc\u06a9 \u067e\u0627\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0686\u0627\u0644\u0634 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646 \u062e\u0648\u062f \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f.<\/p>\r\n<article class=\"group\/turn w-full text-token-text-primary focus-visible:outline-none\" dir=\"auto\" tabindex=\"-1\" data-testid=\"conversation-turn-54\" data-scroll-anchor=\"true\">\r\n<div class=\"text-base my-auto mx-auto py-5 px-6\">\r\n<div class=\"mx-auto flex flex-1 text-base gap-4 md:gap-5 lg:gap-6 md:max-w-3xl lg:max-w-[40rem] xl:max-w-[48rem]\">\r\n<div class=\"group\/conversation-turn relative flex w-full min-w-0 flex-col agent-turn @xs\/thread:px-0 @sm\/thread:px-1.5 @md\/thread:px-4\">\r\n<div class=\"relative flex-col gap-1 md:gap-3\">\r\n<div class=\"flex max-w-full flex-col flex-grow\">\r\n<div class=\"min-h-8 text-message relative flex w-full flex-col items-end gap-2 whitespace-normal break-words text-start [.text-message+&amp;]:mt-5\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"8d3dcb3f-b6fe-497d-b31e-4c2fc07c86a9\" data-message-model-slug=\"gpt-4o-mini\">\r\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\r\n<div class=\"markdown prose w-full break-words dark:prose-invert light\">\r\n<p class=\"\" data-start=\"0\" data-end=\"62\">\u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u062a\u0642\u0648\u06cc\u062a \u0633\u0627\u0642 \u067e\u0627 (\u06a9\u0644\u0641 \u0631\u06cc\u0632)\u060c \u0628\u0647 \u0627\u06cc\u0646 \u062a\u0631\u062a\u06cc\u0628 \u0639\u0645\u0644 \u06a9\u0646\u06cc\u062f:<\/p>\r\n<ul data-start=\"64\" data-end=\"451\">\r\n<li class=\"\" data-start=\"64\" data-end=\"142\">\r\n<p class=\"\" data-start=\"67\" data-end=\"142\">\u0628\u0647\u200c\u0637\u0648\u0631 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647\u200c\u0637\u0648\u0631 \u0645\u0648\u0627\u0632\u06cc \u0648 \u0628\u0627 \u0641\u0627\u0635\u0644\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f.<\/p>\r\n<\/li>\r\n<li class=\"\" data-start=\"143\" data-end=\"222\">\r\n<p class=\"\" data-start=\"146\" data-end=\"222\">\u0628\u0647\u200c\u0637\u0648\u0631 \u0627\u062e\u062a\u06cc\u0627\u0631\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u06cc\u06a9 \u062f\u0645\u0628\u0644 \u062f\u0631 \u0647\u0631 \u062f\u0633\u062a \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u062a\u0627 \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646 \u0628\u06cc\u0634\u062a\u0631 \u0634\u0648\u062f.<\/p>\r\n<\/li>\r\n<li class=\"\" data-start=\"223\" data-end=\"297\">\r\n<p class=\"\" data-start=\"226\" data-end=\"297\">\u067e\u0627\u0634\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647\u200c\u0637\u0648\u0631 \u06a9\u0627\u0645\u0644 \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642 \u067e\u0627 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f.<\/p>\r\n<\/li>\r\n<li class=\"\" data-start=\"298\" data-end=\"336\">\r\n<p class=\"\" data-start=\"301\" data-end=\"336\">\u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647\u060c \u06cc\u06a9 \u0644\u062d\u0638\u0647 \u0645\u06a9\u062b \u06a9\u0646\u06cc\u062f.<\/p>\r\n<\/li>\r\n<li class=\"\" data-start=\"337\" data-end=\"401\">\r\n<p class=\"\" data-start=\"340\" data-end=\"401\">\u0633\u067e\u0633 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u067e\u0627\u0634\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0628\u0631\u06af\u0631\u062f\u0627\u0646\u06cc\u062f \u062a\u0627 \u062d\u0631\u06a9\u062a \u062a\u06a9\u0645\u06cc\u0644 \u0634\u0648\u062f.<\/p>\r\n<\/li>\r\n<li class=\"\" data-start=\"402\" data-end=\"451\">\r\n<p class=\"\" data-start=\"405\" data-end=\"451\">\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0645\u062c\u0645\u0648\u0639\u0647 \u0627\u0648\u0644 \u062a\u0645\u0627\u0645 \u0634\u0648\u062f.<\/p>\r\n<\/li>\r\n<\/ul>\r\n<p class=\"\" data-start=\"453\" data-end=\"535\"><strong>\u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u062a\u0639\u0627\u062f\u0644\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u06a9\u0646\u0627\u0631 \u062f\u06cc\u0648\u0627\u0631 \u06cc\u0627 \u0647\u0631 \u062a\u06a9\u06cc\u0647\u200c\u06af\u0627\u0647\u06cc \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0648 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc<\/strong><\/p>\r\n<p><strong>\u0641\u0631\u0645 \u062f\u0647\u06cc \u0647\u0633\u062a\u0646\u062f. \u062c\u0647\u062a \u0645\u0637\u0627\u0644\u0639\u0647 \u0628\u06cc\u0634\u062a\u0631 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0645\u0642\u0627\u0644\u0647 <\/strong><a href=\"https:\/\/doctormehrdad.com\/blog\/womens-bodybuilding-program-for-shaping-at-home\/\"><strong>\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0628\u0631\u0627\u06cc \u0641\u0631\u0645 \u062f\u0647\u06cc<\/strong><\/a><strong> \u0631\u0627 \u0628\u0647\u200c\u0637\u0648\u0631 \u06a9\u0627\u0645\u0644 \u0645\u0637\u0627\u0644\u0639\u0647 \u0641\u0631\u0645\u0627\u06cc\u06cc\u062f.<\/strong><\/p>\r\n<p class=\"\" data-start=\"453\" data-end=\"535\"><strong>\u00a0<\/strong><\/p>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<div class=\"mt-3 w-full empty:hidden\">\r\n<div class=\"text-center\">\u00a0<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/article>\r\n<div class=\"pointer-events-none h-px w-px\" aria-hidden=\"true\" data-edge=\"true\">\u00a0<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/article>\r\n<p><span style=\"font-size: 10pt;\"><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/www.verywellfit.com\/thmb\/JyVlnkeXA-Fteaxs6j7WPENAYvE=\/1500x0\/filters:no_upscale():max_bytes(150000):strip_icc()\/48-Standing-Calf-Raises-GIF-50e0467350804dddb4a9a15d6ee5d009.gif\" alt=\"How to Do Standing Calf Raises\" \/><\/span><\/p>\r\n<h3>\u00a0<\/h3>\r\n\r\n<h2 class=\"wp-block-heading\">\u0645\u0639\u0631\u0641\u06cc <a href=\"https:\/\/doctormehrdad.com\">\u0628\u0627\u0634\u06af\u0627\u0647 \u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647<\/a> \u062f\u06a9\u062a\u0631\u0641\u06cc\u062a<\/h2>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image aligncenter\"><a href=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/09\/\u0628\u0627\u0634\u06af\u0627\u0647-\u062f\u06a9\u062a\u0631\u0641\u06cc\u062a-\u0645\u0647\u0631\u062f\u0627\u062f-\u0645\u062f\u062f\u06cc-\u0646\u0698\u0627\u062f.png\"><img loading=\"lazy\" decoding=\"async\" width=\"893\" height=\"500\" class=\"wp-image-2724\" src=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/09\/\u0628\u0627\u0634\u06af\u0627\u0647-\u062f\u06a9\u062a\u0631\u0641\u06cc\u062a-\u0645\u0647\u0631\u062f\u0627\u062f-\u0645\u062f\u062f\u06cc-\u0646\u0698\u0627\u062f.png\" alt=\"\" srcset=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/09\/\u0628\u0627\u0634\u06af\u0627\u0647-\u062f\u06a9\u062a\u0631\u0641\u06cc\u062a-\u0645\u0647\u0631\u062f\u0627\u062f-\u0645\u062f\u062f\u06cc-\u0646\u0698\u0627\u062f.png 893w, https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/09\/\u0628\u0627\u0634\u06af\u0627\u0647-\u062f\u06a9\u062a\u0631\u0641\u06cc\u062a-\u0645\u0647\u0631\u062f\u0627\u062f-\u0645\u062f\u062f\u06cc-\u0646\u0698\u0627\u062f-300x168.png 300w, https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/09\/\u0628\u0627\u0634\u06af\u0627\u0647-\u062f\u06a9\u062a\u0631\u0641\u06cc\u062a-\u0645\u0647\u0631\u062f\u0627\u062f-\u0645\u062f\u062f\u06cc-\u0646\u0698\u0627\u062f-768x430.png 768w\" sizes=\"(max-width: 893px) 100vw, 893px\" \/><\/a><\/figure>\r\n\r\n\r\n\r\n<p>\u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647\u060c \u0641\u0631\u0635\u062a\u06cc \u0628\u06cc\u200c\u0646\u0638\u06cc\u0631 \u0628\u0631\u0627\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0627\u0633\u062a \u062a\u0627 \u0628\u062f\u0648\u0646 \u062f\u063a\u062f\u063a\u0647 \u0631\u0641\u062a\u200c\u0648\u0622\u0645\u062f \u0648 \u0645\u062d\u062f\u0648\u062f\u06cc\u062a\u200c\u0647\u0627\u06cc 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\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0631\u0627\u0647\u0646\u0645\u0627\u06cc\u06cc\u200c\u0647\u0627\u06cc \u062a\u062e\u0635\u0635\u06cc \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0632\u0646\u062f\u0647 \u0627\u0648 \u0628\u0647\u0631\u0647\u200c\u0645\u0646\u062f \u0634\u062f\u0647 \u0648 \u0628\u0627 \u0627\u0646\u06af\u06cc\u0632\u0647 \u0648 \u0627\u0637\u0645\u06cc\u0646\u0627\u0646 \u0628\u06cc\u0634\u062a\u0631\u06cc\u060c \u062f\u0631 \u0645\u0633\u06cc\u0631 \u0633\u0644\u0627\u0645\u062a\u06cc \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u06af\u0627\u0645 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f.<\/p>\r\n\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-center kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;center&quot;,&quot;id&quot;:&quot;537&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;21&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;4.3&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;&quot;,&quot;legend&quot;:&quot;\u0627\u0645\u062a\u06cc\u0627\u0632: 4.3 \u0627\u0632 5 - (21 \u0627\u0645\u062a\u06cc\u0627\u0632)&quot;,&quot;size&quot;:&quot;25&quot;,&quot;title&quot;:&quot;\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u062f\u0648\u0646 \u0648\u0633\u06cc\u0644\u0647 \u0648 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a&quot;,&quot;width&quot;:&quot;126.5&quot;,&quot;_legend&quot;:&quot;\u0627\u0645\u062a\u06cc\u0627\u0632: {score} \u0627\u0632 {best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 25px; height: 25px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 25px; height: 25px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 25px; height: 25px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 25px; height: 25px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 25px; height: 25px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 126.5px;\">\n            <div class=\"kksr-star\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 25px; height: 25px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 25px; height: 25px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 25px; height: 25px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 25px; height: 25px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 25px; height: 25px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 20px;\">\n            \u0627\u0645\u062a\u06cc\u0627\u0632: 4.3 \u0627\u0632 5 - (21 \u0627\u0645\u062a\u06cc\u0627\u0632)    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062f\u0631 \u0645\u0646\u0632\u0644 \u0628\u062f\u0648\u0646 \u0648\u0633\u06cc\u0644\u0647 \u06cc\u06a9 \u0631\u0627\u0647\u06a9\u0627\u0631 \u0627\u06cc\u062f\u0647 \u0622\u0644 \u0628\u0631\u0627\u06cc \u062f\u0633\u062a\u06cc\u0627\u0628\u06cc \u0628\u0647 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0627\u0633\u062a. \u0628\u0627 \u0628\u0647\u0631\u0647 \u06af\u06cc\u0631\u06cc \u0627\u0632 \u0648\u0632\u0646 \u0628\u062f\u0646 \u062e\u0648\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0648 \u06a9\u0627\u0631\u0622\u0645\u062f\u06cc \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u06a9\u0647 \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0648 \u0628\u0647\u0628\u0648\u062f \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646\u06cc\u200c\u062a\u0627\u0646 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u0631\u0648\u0634 \u0646\u0647 \u062a\u0646\u0647\u0627 \u0628\u0647 \u0634\u0645\u0627 \u0627\u0645\u06a9\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u062f\u0631 \u0647\u0631 \u0632\u0645\u0627\u0646 \u0648 \u0645\u06a9\u0627\u0646\u06cc 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