{"id":557,"date":"2024-09-23T09:17:45","date_gmt":"2024-09-23T05:47:45","guid":{"rendered":"https:\/\/doctormehrdad.com\/blog\/?p=557"},"modified":"2025-12-31T10:48:21","modified_gmt":"2025-12-31T07:18:21","slug":"exercise-at-home-for-women","status":"publish","type":"post","link":"https:\/\/doctormehrdad.com\/blog\/exercise-at-home-for-women\/","title":{"rendered":"\u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0628\u0627\u0646\u0648\u0627\u0646"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"557\" class=\"elementor elementor-557\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-65ed7a90 e-flex e-con-boxed e-con e-parent\" data-id=\"65ed7a90\" 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-4189b06f elementor-widget elementor-widget-text-editor\" data-id=\"4189b06f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<div id=\"21613079068\"><script type=\"text\/JavaScript\" src=\"https:\/\/www.aparat.com\/embed\/cbq2j64?data[rnddiv]=21613079068&amp;data[responsive]=yes&amp;titleShow=true&amp;autoplay=true&amp;recom=self\"><\/script><\/div><p><!-- \/wp:html --><\/p><p><span style=\"font-size: 10pt;\">\u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc \u0627\u0633\u062a. \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0645\u0634\u063a\u0644\u0647\u200c\u0647\u0627\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u0648 \u0645\u062d\u062f\u0648\u062f\u06cc\u062a\u200c\u0647\u0627\u06cc \u0632\u0645\u0627\u0646\u06cc\u060c \u067e\u06cc\u062f\u0627 \u06a9\u0631\u062f\u0646 \u0641\u0631\u0635\u062a\u06cc \u0628\u0631\u0627\u06cc \u0631\u0641\u062a\u0646 \u0628\u0647 \u0628\u0627\u0634\u06af\u0627\u0647 \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0627\u0645\u06a9\u0627\u0646 \u067e\u0630\u06cc\u0631 \u0646\u06cc\u0633\u062a. <a href=\"https:\/\/doctormehrdad.com\/\">\u0628\u0627\u0634\u06af\u0627\u0647 \u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \u062f\u06a9\u062a\u0631\u0641\u06cc\u062a<\/a> \u0628\u0631\u0627\u06cc \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0628\u0627\u0646\u0648\u0627\u0646 \u06a9\u0647 \u0648\u0642\u062a \u0628\u0627\u0634\u06af\u0627\u0647 \u0631\u0641\u062a\u0646 \u0646\u062f\u0627\u0631\u0646\u062f\u060c \u06cc\u06a9 \u0627\u0646\u062a\u062e\u0627\u0628 \u0647\u0648\u0634\u0645\u0646\u062f\u0627\u0646\u0647 \u0627\u0633\u062a. \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0628\u0627 \u0645\u062c\u0644\u06c0 \u0633\u0644\u0627\u0645\u062a\u06cc \u062f\u06a9\u062a\u0631\u0641\u06cc\u062a \u0628\u0647 \u0622\u0645\u0648\u0632\u0634 \u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0645\u06cc\u200c\u067e\u0631\u062f\u0627\u0632\u06cc\u0645.<br \/><\/span><\/p><h2>\u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0642\u0628\u0644 \u0627\u0632 \u0648\u0631\u0632\u0634 \u062f\u0631 \u0645\u0646\u0632\u0644 \u0628\u0631\u0627\u06cc \u0628\u0627\u0646\u0648\u0627\u0646<\/h2><p><span style=\"font-size: 10pt;\">\u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0642\u0628\u0644 \u0627\u0632 \u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0627\u0646\u0648\u0627\u0646\u060c \u0642\u062f\u0645\u06cc \u0636\u0631\u0648\u0631\u06cc \u0628\u0631\u0627\u06cc \u0622\u0645\u0627\u062f\u0647 \u0633\u0627\u0632\u06cc \u0628\u062f\u0646 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0645\u0627\u06cc \u0628\u062f\u0646\u060c \u0628\u0647\u0628\u0648\u062f \u0627\u0646\u0639\u0637\u0627\u0641 \u067e\u0630\u06cc\u0631\u06cc\u060c \u06a9\u0627\u0647\u0634 \u062e\u0637\u0631 \u0622\u0633\u06cc\u0628 \u062f\u06cc\u062f\u06af\u06cc \u0648 \u062f\u0631 \u0646\u0647\u0627\u06cc\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u0639\u0645\u0644\u06a9\u0631\u062f \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0631\u062e\u06cc \u0627\u0632 \u0645\u0632\u0627\u06cc\u0627\u06cc \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0642\u0628\u0644 \u0627\u0632 \u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0639\u0628\u0627\u0631\u062a\u200c\u0627\u0646\u062f \u0627\u0632:<br \/><\/span><\/p><ul><li>\u0628\u0627 \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646\u060c \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0647\u0627 \u06af\u0631\u0645 \u0634\u062f\u0647 \u0648 \u062e\u0648\u0646 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0647 \u0622\u0646\u200c\u0647\u0627 \u0645\u06cc\u200c\u0631\u0633\u062f. \u0627\u06cc\u0646 \u0627\u0645\u0631 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0647\u0627 \u0627\u0646\u0639\u0637\u0627\u0641 \u067e\u0630\u06cc\u0631\u062a\u0631 \u0634\u0648\u0646\u062f \u0648 \u0628\u0647\u062a\u0631 \u0628\u0647 \u062d\u0631\u06a9\u062a \u067e\u0627\u0633\u062e \u062f\u0647\u0646\u062f.<\/li><li>\u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc \u0645\u0644\u0627\u06cc\u0645 \u062f\u0631 \u0637\u0648\u0644 \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646\u060c \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0645\u0641\u0627\u0635\u0644 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u062f\u0647 \u0648 \u0627\u0632 \u06a9\u0634\u06cc\u062f\u06af\u06cc \u0639\u0636\u0644\u0627\u062a \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li><li>\u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u062a\u062f\u0631\u06cc\u062c\u06cc \u0628\u062f\u0646\u060c \u0639\u0636\u0644\u0627\u062a \u0648 \u062a\u0627\u0646\u062f\u0648\u0646\u200c\u0647\u0627 \u0631\u0627 \u0628\u0631\u0627\u06cc \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0634\u062f\u06cc\u062f\u062a\u0631 \u0622\u0645\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0627\u0632 \u0622\u0633\u06cc\u0628\u200c\u0647\u0627\u06cc \u0646\u0627\u06af\u0647\u0627\u0646\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li><li>\u0628\u062f\u0646 \u06af\u0631\u0645 \u0634\u062f\u0647\u060c \u0627\u0646\u0631\u0698\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0627\u0631\u062f \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u0627 \u0628\u0627 \u0634\u062f\u062a \u0648 \u0645\u062f\u062a \u0632\u0645\u0627\u0646 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u062f.<\/li><\/ul><p style=\"text-align: center;\"><span style=\"font-size: 10pt;\"><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-4505\" src=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/\u0648\u0631\u0632\u0634-\u062f\u0631\u062e\u0627\u0646\u0647-\u0628\u0631\u0627\u06cc-\u0628\u0627\u0646\u0648\u0627\u0646.webp\" alt=\"\" width=\"891\" height=\"819\" srcset=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/\u0648\u0631\u0632\u0634-\u062f\u0631\u062e\u0627\u0646\u0647-\u0628\u0631\u0627\u06cc-\u0628\u0627\u0646\u0648\u0627\u0646.webp 891w, https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/\u0648\u0631\u0632\u0634-\u062f\u0631\u062e\u0627\u0646\u0647-\u0628\u0631\u0627\u06cc-\u0628\u0627\u0646\u0648\u0627\u0646-300x276.webp 300w, https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/\u0648\u0631\u0632\u0634-\u062f\u0631\u062e\u0627\u0646\u0647-\u0628\u0631\u0627\u06cc-\u0628\u0627\u0646\u0648\u0627\u0646-768x706.webp 768w\" sizes=\"(max-width: 891px) 100vw, 891px\" \/>\u00a0<\/span><\/p><h2>\u062d\u0631\u06a9\u0627\u062a \u0645\u0648\u062b\u0631 \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647<\/h2><p><span style=\"font-size: 10pt;\">\u062d\u0631\u06a9\u0627\u062a \u0647\u0648\u0627\u0632\u06cc \u0628\u0647 \u0633\u0648\u0632\u0627\u0646\u062f\u0646 \u06a9\u0627\u0644\u0631\u06cc\u060c \u062a\u0642\u0648\u06cc\u062a \u0642\u0644\u0628 \u0648 \u0631\u06cc\u0647\u200c\u0647\u0627 \u0648 \u0628\u0647\u0628\u0648\u062f \u06af\u0631\u062f\u0634 \u062e\u0648\u0646 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0647\u0648\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a \u06a9\u0644\u06cc \u0628\u062f\u0646 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0641\u06cc\u062f \u0647\u0633\u062a\u0646\u062f \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0631\u0698\u06cc \u0648 \u0628\u0647\u0628\u0648\u062f \u062e\u0644\u0642 \u0648 \u062e\u0648 \u06a9\u0645\u06a9 \u06a9\u0646\u0646\u062f. \u0628\u0631\u062e\u06cc \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u0647\u0648\u0627\u0632\u06cc \u0648\u0631\u0632\u0634 \u0631\u0648\u0632\u0627\u0646\u0647 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0639\u0628\u0627\u0631\u062a\u200c\u0627\u0646\u062f \u0627\u0632:<br \/><\/span><\/p><ol><li>\u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u062c\u0627 (Jogging on the spot)<\/li><li>\u0628\u0631\u067e\u06cc (Burpee)<\/li><li>\u067e\u0631\u0648\u0627\u0646\u0647 (Jumping jack)<\/li><li>\u0645\u0648\u0646\u062a\u06cc\u0646 \u06a9\u0644\u0627\u06cc\u0646\u0628\u0631 (Mountain climber)<\/li><li>\u067e\u0644\u0627\u0646\u06a9 \u0628\u0627 \u062d\u0631\u06a9\u062a \u067e\u0627 (Plank with leg lift)<\/li><li>\u0627\u0633\u06a9\u0648\u0627\u062a \u062c\u0627\u0645\u067e (Squat jump)<\/li><li>\u0644\u0627\u0646\u062c \u0628\u0627 \u067e\u0631\u0634 (Jumping lunge)<\/li><li>\u06a9\u06cc\u06a9 \u0628\u0627\u0633\u0646 (Donkey kick)<\/li><li>\u0686\u0631\u062e\u0634 \u0631\u0648\u0633\u06cc(Russian twist)<\/li><li>\u067e\u0644\u0627\u0646\u06a9 \u062c\u0647\u0634\u06cc\u00a0 (Plank Jacks)<\/li><li>\u067e\u0644\u0627\u0646\u06a9 \u062c\u0627\u0646\u0628\u06cc \u0686\u0631\u062e\u0634\u06cc (Side Plank with Rotation)<\/li><li>\u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0627 \u0686\u0631\u062e\u0634 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 (Squat with an Overhead Twist)<\/li><li>\u062f\u0648\u0686\u0631\u062e\u0647 \u0647\u0648\u0627\u06cc\u06cc \u0628\u0627 \u0686\u0631\u062e\u0634 (Air Bicycle with Twist)<\/li><li>\u06a9\u0631\u0627\u0646\u0686 \u0645\u0639\u06a9\u0648\u0633 (Reverse Crunch)<\/li><li>\u0686\u0631\u062e\u0634 \u0628\u0627\u0633\u0646 \u062f\u0631 \u062d\u0627\u0644\u062a \u067e\u0644\u0627\u0646\u06a9 (Plank Hip Dips)<\/li><\/ol><p>\u0645\u0637\u0627\u0644\u0639\u0647 \u0628\u06cc\u0634\u062a\u0631: <a href=\"https:\/\/doctormehrdad.com\/blog\/how-to-start-exercise-from-scratch-at-home\/\">\u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634 \u0627\u0632 \u0635\u0641\u0631 \u062f\u0631 \u062e\u0627\u0646\u0647<\/a><\/p><h3>\u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u062c\u0627 (Jogging on the spot)<\/h3><p><span style=\"font-size: 10pt;\">\u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u062c\u0627 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc \u0633\u0627\u062f\u0647 \u0648 \u0645\u0648\u062b\u0631 \u0627\u0633\u062a \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062f\u0631 \u0647\u0631 \u0645\u06a9\u0627\u0646 \u0648 \u0628\u062f\u0648\u0646 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u062e\u0627\u0635\u06cc \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f. \u0628\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0631\u0639\u062a \u0648 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a \u062f\u0633\u062a\u200c\u0647\u0627 \u0648 \u067e\u0627\u0647\u0627\u060c \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646 \u0646\u06cc\u0632 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u06cc\u0627\u0628\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0633\u06cc\u0633\u062a\u0645 \u0642\u0644\u0628\u06cc \u0639\u0631\u0648\u0642\u06cc\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0648 \u0633\u0648\u0632\u0627\u0646\u062f\u0646 \u06a9\u0627\u0644\u0631\u06cc \u06a9\u0645\u06a9 \u0634\u0627\u06cc\u0627\u0646\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f.<br \/><\/span><\/p><ol><li>\u0628\u0647 \u0635\u0648\u0631\u062a \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u060c \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f.<\/li><li>\u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u0645\u062a\u0646\u0627\u0648\u0628 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u0645\u0634\u062a \u0634\u062f\u0647 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f.<\/li><li>\u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0634\u062f\u062a\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627\u062a\u0631 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u060c \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u062a\u06a9\u0627\u0646 \u062f\u0647\u06cc\u062f \u06cc\u0627 \u0628\u0647 \u062c\u0627\u06cc \u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u062c\u0627\u060c \u0628\u0631 \u0631\u0648\u06cc \u067e\u0646\u062c\u0647 \u067e\u0627 \u0628\u067e\u0631\u06cc\u062f.<\/li><\/ol><p style=\"text-align: center;\"><span style=\"font-size: 10pt;\"><img decoding=\"async\" class=\"alignnone size-full wp-image-4504\" src=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/\u062f\u0648\u06cc\u062f\u0646-\u062f\u0631\u062c\u0627.webp\" alt=\"\" width=\"500\" height=\"282\" \/><\/span><\/p><h3>\u0628\u0631\u067e\u06cc (Burpee)<\/h3><p><span style=\"font-size: 10pt;\">\u0628\u0631\u067e\u06cc \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u062a\u0631\u06a9\u06cc\u0628\u06cc \u067e\u0631 \u0634\u062f\u062a \u0627\u0633\u062a \u06a9\u0647 \u062a\u0645\u0627\u0645 \u06af\u0631\u0648\u0647\u200c\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u062f\u0646 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0631\u067e\u06cc \u0628\u0647\u062a\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0628\u0627\u0646\u0648\u0627\u0646 \u062f\u0631 \u0645\u0646\u0632\u0644 \u0628\u0631\u0627\u06cc \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0627\u0633\u062a \u0634\u0627\u0645\u0644 \u0645\u0631\u0627\u062d\u0644 \u062f\u0631\u0627\u0632 \u0648 \u0646\u0634\u0633\u062a\u060c \u0634\u0646\u0627\u060c \u067e\u0631\u0634 \u0648 \u0627\u06cc\u0633\u062a\u0627\u062f\u0646 \u0627\u0633\u062a \u0648 \u0628\u0647 \u062f\u0644\u06cc\u0644 \u0645\u0627\u0647\u06cc\u062a \u067e\u0648\u06cc\u0627 \u0648 \u062a\u0631\u06a9\u06cc\u0628\u06cc\u060c \u0628\u0647 \u0637\u0648\u0631 \u0647\u0645\u0632\u0645\u0627\u0646 \u0642\u062f\u0631\u062a\u060c \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0648 \u062a\u0648\u0627\u0646 \u0647\u0648\u0627\u0632\u06cc \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u0628\u062e\u0634\u062f.<br \/><\/span><\/p><p><img decoding=\"async\" class=\"alignnone size-full wp-image-4503\" src=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/2.webp\" alt=\"\" width=\"640\" height=\"425\" \/><\/p><ol><li>\u0628\u0647 \u0635\u0648\u0631\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f.<\/li><li>\u0628\u0647 \u062d\u0627\u0644\u062a \u0686\u0645\u0628\u0627\u062a\u0645\u0647 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f.<\/li><li>\u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0639\u0642\u0628 \u0628\u067e\u0631\u06cc\u062f \u062a\u0627 \u062f\u0631 \u062d\u0627\u0644\u062a \u0634\u0646\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f.<\/li><li>\u0628\u062f\u0646 \u0631\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u0627\u0646\u06cc\u062f \u0648 \u0628\u0627 \u06cc\u06a9 \u067e\u0631\u0634 \u0628\u0647 \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u06a9\u0645\u06cc\u0644 \u06a9\u0646\u06cc\u062f.<\/li><\/ol><h3>\u067e\u0631\u0648\u0627\u0646\u0647 (Jumping jack)<\/h3><p><span style=\"font-size: 10pt;\">\u062c\u06a9 \u062c\u0627\u0645\u067e \u06cc\u0627 \u0647\u0645\u0627\u0646 \u067e\u0631\u0648\u0627\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u06a9\u0644\u0627\u0633\u06cc\u06a9 \u0648 \u067e\u0631 \u0627\u0646\u0631\u0698\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u06af\u0631\u0645\u200c\u06a9\u0646\u0646\u062f\u0647 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u0646\u062f\u0647 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0648\u062b\u0631 \u0627\u0633\u062a. \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0647\u0645\u0632\u0645\u0627\u0646 \u0628\u0627\u0632 \u0648 \u0628\u0633\u062a\u0647 \u06a9\u0631\u062f\u0646 \u067e\u0627\u0647\u0627 \u0648 \u062f\u0633\u062a\u200c\u0647\u0627\u060c \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0648 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0628\u0647 \u0637\u0648\u0631 \u0647\u0645\u0632\u0645\u0627\u0646 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<br \/><\/span><\/p><ol><li>\u0628\u0647 \u0635\u0648\u0631\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0647\u0645 \u0628\u0686\u0633\u0628\u0627\u0646\u06cc\u062f \u0648 \u062f\u0633\u062a\u200c\u0647\u0627 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f.<\/li><li>\u0628\u0627 \u06cc\u06a9 \u067e\u0631\u0634\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u0632 \u06a9\u0631\u062f\u0647 \u0648 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0637\u0631\u0641\u06cc\u0646 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f.<\/li><li>\u0628\u0627 \u067e\u0631\u0634 \u0628\u0639\u062f\u06cc\u060c \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f.<\/li><\/ol><p><a href=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/09\/sworkit-jumping-jack.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2713\" src=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/09\/sworkit-jumping-jack.webp\" alt=\"\" width=\"600\" height=\"338\" \/><\/a><\/p><h3>\u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc (Mountain climber)<\/h3><p><span style=\"font-size: 10pt;\">\u062d\u0631\u06a9\u062a \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u067e\u0648\u06cc\u0627 \u0648 \u0686\u0627\u0644\u0634 \u0628\u0631\u0627\u0646\u06af\u06cc\u0632 \u0628\u0631\u0627\u06cc<a href=\"https:\/\/doctormehrdad.com\/blog\/home-exercises-for-losing-belly-and-side-fat\/\"> \u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648<\/a> \u0628\u0627\u0646\u0648\u0627\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc\u060c \u0634\u06a9\u0645 \u0648 \u0631\u0627\u0646\u200c\u0647\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0627 \u0622\u0648\u0631\u062f\u0646 \u0632\u0627\u0646\u0648\u0647\u0627 \u0628\u0647 \u0633\u0645\u062a \u0633\u06cc\u0646\u0647 \u0628\u0647 \u0635\u0648\u0631\u062a \u0645\u062a\u0646\u0627\u0648\u0628\u060c \u062a\u0639\u0627\u062f\u0644 \u0648 \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0628\u062f\u0646 \u0646\u06cc\u0632 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u06cc\u0627\u0628\u062f.<br \/><\/span><\/p><ol><li>\u062f\u0631 \u062d\u0627\u0644\u062a \u0634\u0646\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f.<\/li><li>\u06cc\u06a9 \u0632\u0627\u0646\u0648 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0633\u06cc\u0646\u0647 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0633\u067e\u0633 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0633\u06cc\u0646\u0647 \u0628\u06a9\u0634\u06cc\u062f.<\/li><li>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u0645\u062a\u0646\u0627\u0648\u0628 \u0627\u062f\u0627\u0645\u0647 \u062f\u0647\u06cc\u062f.<\/li><\/ol><p style=\"text-align: center;\"><span style=\"font-size: 10pt;\"><a href=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/09\/f1245e02452875273d49c3eb5328336f5454b9a3.gif\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2720\" src=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/09\/f1245e02452875273d49c3eb5328336f5454b9a3.gif\" alt=\"\" width=\"500\" height=\"332\" \/><\/a><br \/><\/span><\/p><h3>\u067e\u0644\u0627\u0646\u06a9 \u0628\u0627 \u062d\u0631\u06a9\u062a \u067e\u0627 (Plank with leg lift)<\/h3><p><span style=\"font-size: 10pt;\">\u067e\u0644\u0627\u0646\u06a9 \u0628\u0627 \u062d\u0631\u06a9\u062a \u067e\u0627 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0627\u06cc\u0632\u0648\u0645\u062a\u0631\u06cc\u06a9 \u0627\u0633\u062a \u06a9\u0647 \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc\u060c \u062a\u0639\u0627\u062f\u0644 \u0648 \u062b\u0628\u0627\u062a \u0628\u062f\u0646 \u0631\u0627 \u0646\u06cc\u0632 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0628\u0627 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646 \u06cc\u06a9\u06cc \u0627\u0632 \u067e\u0627\u0647\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0648 \u062d\u0631\u06a9\u062a \u062f\u0627\u062f\u0646 \u0622\u0646 \u0628\u0647 \u062c\u0644\u0648 \u06cc\u0627 \u0639\u0642\u0628\u060c \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\u060c \u06a9\u0645\u0631 \u0648 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0647 \u0637\u0648\u0631 \u0645\u062f\u0627\u0648\u0645 \u062a\u062d\u062a \u0641\u0634\u0627\u0631 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u0646\u062f.<\/span><\/p><ol><li>\u062f\u0631 \u062d\u0627\u0644\u062a \u067e\u0644\u0627\u0646\u06a9 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u060c \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0632\u06cc\u0631 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0648 \u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f.<\/li><li>\u06cc\u06a9 \u067e\u0627 \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u06cc\u0627 \u0639\u0642\u0628 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f. \u0633\u067e\u0633 \u067e\u0627 \u0631\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u0627\u0646\u06cc\u062f \u0648 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0627 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li><\/ol><p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-4502\" src=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/front-plank-with-leg-lift.webp\" alt=\"\" width=\"1200\" height=\"630\" srcset=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/front-plank-with-leg-lift.webp 1200w, https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/front-plank-with-leg-lift-300x158.webp 300w, https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/front-plank-with-leg-lift-1024x538.webp 1024w, https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/front-plank-with-leg-lift-768x403.webp 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p><p>\u0645\u0637\u0627\u0644\u0639\u0647 \u0628\u06cc\u0634\u062a\u0631: <a href=\"https:\/\/doctormehrdad.com\/blog\/exercise-during-menstruation\/\">\u0645\u0636\u0631\u0627\u062a \u0648\u0631\u0632\u0634 \u062f\u0631 \u062f\u0648\u0631\u0627\u0646 \u067e\u0631\u06cc\u0648\u062f\u06cc<\/a>\u00a0<\/p><h3>\u0627\u0633\u06a9\u0648\u0627\u062a \u062c\u0627\u0645\u067e (Squat jump)<\/h3><p><span style=\"font-size: 10pt;\">\u0627\u0633\u06a9\u0648\u0627\u062a \u062c\u0627\u0645\u067e \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0648 \u067e\u0631\u0634\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u060c \u0628\u0627\u0633\u0646 \u0648 \u0647\u0633\u062a\u0647 \u0645\u0631\u06a9\u0632\u06cc \u0628\u062f\u0646 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0627 \u062a\u0631\u06a9\u06cc\u0628 \u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0648\u0627\u062a \u0648 \u067e\u0631\u0634\u060c \u0642\u062f\u0631\u062a \u0627\u0646\u0641\u062c\u0627\u0631\u06cc \u0648 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u062a\u0648\u0644\u06cc\u062f \u0646\u06cc\u0631\u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u06cc\u0627\u0628\u062f.<br \/><\/span><\/p><ol><li>\u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u062a\u0627 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u062e\u0645 \u0634\u0648\u0646\u062f.<\/li><li>\u0628\u0627 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u0627\u0646\u0641\u062c\u0627\u0631\u06cc \u0628\u0647 \u0628\u0627\u0644\u0627 \u0628\u067e\u0631\u06cc\u062f.<\/li><li>\u0647\u0646\u06af\u0627\u0645 \u0641\u0631\u0648\u062f\u060c \u062f\u0648\u0628\u0627\u0631\u0647 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0631\u06af\u0631\u062f\u06cc\u062f.<\/li><\/ol><p style=\"text-align: center;\"><span style=\"font-size: 10pt;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-4501\" src=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/\u0627\u0633\u06a9\u0648\u0627\u062a-\u062c\u0627\u0645\u067e.webp\" alt=\"\" width=\"640\" height=\"360\" \/><\/span><\/p><h3>\u0644\u0627\u0646\u062c \u0628\u0627 \u067e\u0631\u0634 (Jumping lunge)<\/h3><p><span style=\"font-size: 10pt;\">\u0644\u0627\u0646\u062c \u0628\u0627 \u067e\u0631\u0634 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u062a\u0639\u0627\u062f\u0644\u060c \u0647\u0645\u0627\u0647\u0646\u06af\u06cc\u060c \u0642\u062f\u0631\u062a \u0648 \u0627\u0646\u0639\u0637\u0627\u0641 \u067e\u0630\u06cc\u0631\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u062c \u0648 \u0633\u067e\u0633 \u067e\u0631\u0634 \u0628\u0647 \u0628\u0627\u0644\u0627 \u0648 \u062a\u0639\u0648\u06cc\u0636 \u067e\u0627\u0647\u0627\u060c \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u060c \u0628\u0627\u0633\u0646 \u0648 \u0647\u0633\u062a\u0647 \u0645\u0631\u06a9\u0632\u06cc \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0627\u0645\u0644 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<br \/><\/span><\/p><ol><li>\u06cc\u06a9 \u0642\u062f\u0645 \u0628\u0632\u0631\u06af \u0628\u0647 \u062c\u0644\u0648 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u0648 \u0628\u0647 \u062d\u0627\u0644\u062a \u0644\u0627\u0646\u062c \u0628\u0631\u0648\u06cc\u062f\u060c \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u062c\u0644\u0648\u06cc\u06cc \u062a\u0627 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u062e\u0645 \u0634\u0648\u062f.<\/li><li>\u0628\u0627 \u06cc\u06a9 \u067e\u0631\u0634\u060c \u062c\u0627 \u0628\u0647 \u062c\u0627 \u0634\u0648\u06cc\u062f \u0648 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0631\u0627 \u0628\u0647 \u062c\u0644\u0648 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f.<\/li><\/ol><p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-4500\" src=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/\u0644\u0627\u0646\u0686-\u0628\u0627-\u067e\u0631\u0634.webp\" alt=\"\" width=\"430\" height=\"430\" \/><\/p><h3>\u06a9\u06cc\u06a9 \u0628\u0627\u0633\u0646 (Donkey kick)<\/h3><p><span style=\"font-size: 10pt;\">\u06a9\u06cc\u06a9 \u0628\u0627\u0633\u0646 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0633\u0627\u062f\u0647 \u0648 \u0645\u0648\u062b\u0631 \u0628\u0631\u0627\u06cc \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0648 \u0641\u0639\u0627\u0644 \u06a9\u0631\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0627\u0633\u062a. \u0628\u0627 \u0628\u0627\u0644\u0627 \u0622\u0648\u0631\u062f\u0646 \u067e\u0627\u0634\u0646\u0647 \u067e\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0633\u0646\u060c \u0639\u0636\u0644\u0627\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0648 \u06af\u0644\u0648\u062a\u200c\u0647\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<br \/><\/span><\/p><ol><li>\u0628\u0647 \u062d\u0627\u0644\u062a \u0634\u0646\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u0628\u062f\u06cc\u062f.<\/li><li>\u062d\u0631\u06a9\u062a \u067e\u0627 \u0631\u0627 \u0645\u0627\u0646\u0646\u062f \u06af\u06cc\u0641 \u0632\u06cc\u0631\u060c \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u06cc\u062f.<\/li><\/ol><p style=\"text-align: center;\"><span style=\"font-size: 10pt;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-4499\" src=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/\u06a9\u06cc\u06a9-\u0628\u0627\u0633\u0646.webp\" alt=\"\" width=\"574\" height=\"341\" \/><\/span><\/p><h3>\u0686\u0631\u062e\u0634 \u0631\u0648\u0633\u06cc (Russian twist)<\/h3><p><span style=\"font-size: 10pt;\">\u0686\u0631\u062e\u0634 \u0628\u062f\u0646 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc\u060c \u0628\u0647\u0628\u0648\u062f \u0627\u0646\u0639\u0637\u0627\u0641 \u067e\u0630\u06cc\u0631\u06cc \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0627\u0633\u062a. \u0628\u0627 \u0686\u0631\u062e\u0627\u0646\u062f\u0646 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0628\u0647 \u0686\u067e \u0648 \u0631\u0627\u0633\u062a \u062f\u0631 \u062d\u0627\u0644\u062a \u0646\u0634\u0633\u062a\u0647 \u06cc\u0627 \u062f\u0631\u0627\u0632\u06a9\u0634\u06cc\u062f\u0647\u060c \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\u060c \u06a9\u0645\u0631 \u0648 \u067e\u0647\u0644\u0648\u0647\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<br \/><\/span><\/p><ol><li>\u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u062e\u0645 \u0634\u062f\u0647 \u0648 \u067e\u0627\u0647\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f.<\/li><li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u067e\u0634\u062a \u0633\u0631 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647 \u06cc\u0627 \u0628\u0647 \u0637\u0631\u0641\u06cc\u0646 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f.<\/li><li>\u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0686\u067e \u0648 \u0631\u0627\u0633\u062a \u0628\u0686\u0631\u062e\u0627\u0646\u06cc\u062f.<\/li><\/ol><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-4498\" src=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/3-Russian-Twist-TABLET-F.webp\" alt=\"\" width=\"1200\" height=\"1200\" srcset=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/3-Russian-Twist-TABLET-F.webp 1200w, https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/3-Russian-Twist-TABLET-F-300x300.webp 300w, https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/3-Russian-Twist-TABLET-F-1024x1024.webp 1024w, https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/3-Russian-Twist-TABLET-F-150x150.webp 150w, https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/3-Russian-Twist-TABLET-F-768x768.webp 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p><h3>\u062d\u0631\u06a9\u062a &#8220;\u067e\u0644\u0627\u0646\u06a9 \u062c\u0647\u0634\u06cc&#8221; (Plank Jacks)<\/h3><p>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0632 \u067e\u0644\u0627\u0646\u06a9 \u0648 \u067e\u0631\u0634 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\u060c \u067e\u0647\u0644\u0648 \u0648 \u06a9\u0645\u0631 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0627\u0639\u062b \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p><p>\u0631\u0648\u0634 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a:<\/p><p>\u062f\u0631 \u062d\u0627\u0644\u062a \u067e\u0644\u0627\u0646\u06a9 (\u0628\u0627 \u062f\u0633\u062a\u0627\u0646 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0648 \u0628\u062f\u0646 \u0635\u0627\u0641 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f).<\/p><p>\u067e\u0627\u0647\u0627 \u0631\u0627 \u0627\u0632 \u0647\u0645 \u0628\u0627\u0632 \u06a9\u0631\u062f\u0647 \u0648 \u0633\u067e\u0633 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u0627\u0646\u06cc\u062f.<\/p><p>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0647 \u0633\u0631\u0639\u062a \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u0648 \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u062a\u0627 \u06f1 \u062f\u0642\u06cc\u0642\u0647 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/p><p><img decoding=\"async\" src=\"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/E5X9t2h9kSYqGlWEe1zxtvusMOY\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2016\/05\/10\/225\/n\/1922729\/e95be01486710f18_8a0b7913bd7d4ec3_PlankJack\/i\/Plank-Jack.gif\" alt=\"Plank Jack | If You Can't Get to the Gym, Do This 30-Minute Workout at Home \u2014 No Equipment Needed | POPSUGAR Fitness Photo 30\" \/><\/p><p><span style=\"font-size: 10pt;\">\u0645\u0637\u0627\u0644\u0639\u0647 \u0628\u06cc\u0634\u062a\u0631: <a href=\"https:\/\/doctormehrdad.com\/blog\/dumbbell-workout-at-home-guide\/\">\u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u062f\u0645\u0628\u0644 \u062f\u0631 \u062e\u0627\u0646\u0647<\/a><\/span><\/p><h3>\u062d\u0631\u06a9\u062a &#8220;\u067e\u0644\u0627\u0646\u06a9 \u062c\u0627\u0646\u0628\u06cc \u0686\u0631\u062e\u0634\u06cc&#8221; (Side Plank with Rotation)<\/h3><p>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0633\u06cc\u0627\u0631 \u0645\u0648\u062b\u0631 \u062f\u0631 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u0627\u0633\u062a. \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u0627\u06cc\u0646\u060c \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0628\u062f\u0646 (Core) \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p><p>\u0631\u0648\u0634 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a:<\/p><p>\u062f\u0631 \u062d\u0627\u0644\u062a \u067e\u0644\u0627\u0646\u06a9 \u0628\u0627 \u0628\u0627\u0632\u0648\u0647\u0627\u06cc \u0635\u0627\u0641 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f.<\/p><p>\u0628\u0647 \u06cc\u06a9 \u0637\u0631\u0641 \u0628\u0686\u0631\u062e\u06cc\u062f \u0648 \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u062d\u0627\u0644\u062a \u067e\u0644\u0627\u0646\u06a9 \u062c\u0627\u0646\u0628\u06cc \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f.<\/p><p>\u0633\u067e\u0633 \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\u0646\u06cc\u062f \u0648 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062f\u0631 \u0637\u0631\u0641 \u062f\u06cc\u06af\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p><p>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc \u0647\u0631 \u0637\u0631\u0641 \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p><p><img decoding=\"async\" src=\"https:\/\/64.media.tumblr.com\/3aab8e0ac69b68037016d87943826c12\/tumblr_nv76ntW6kE1re9gg7o1_1280.gif\" alt=\"Rotational Plank Start in side plank with left... - The Exercist\" \/><\/p><h3>\u062d\u0631\u06a9\u062a &#8220;\u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0627 \u0686\u0631\u062e\u0634 \u0628\u0627\u0644\u0627\u062a\u0646\u0647&#8221; (Squat with an Overhead Twist)<\/h3><p>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0632 \u0627\u0633\u06a9\u0648\u0627\u062a \u0648 \u0686\u0631\u062e\u0634 \u0628\u062f\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648\u060c \u0628\u0647 \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0648 \u0628\u0627\u0632\u0648\u0647\u0627 \u0646\u06cc\u0632 \u0641\u0634\u0627\u0631 \u0648\u0627\u0631\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p><p>\u0631\u0648\u0634 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a:<\/p><p>\u062f\u0631 \u062d\u0627\u0644\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f.<\/p><p>\u0647\u0646\u06af\u0627\u0645 \u0627\u0646\u062c\u0627\u0645 \u0627\u0633\u06a9\u0648\u0627\u062a\u060c \u062f\u0633\u062a\u0627\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f.<\/p><p>\u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u0628\u0644\u0646\u062f \u0634\u062f\u0646 \u0627\u0632 \u0627\u0633\u06a9\u0648\u0627\u062a\u060c \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u06cc\u0627 \u0686\u067e \u0628\u0686\u0631\u062e\u0627\u0646\u06cc\u062f.<\/p><p>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u06f1\u06f5 \u062a\u0627 \u06f2\u06f0 \u0628\u0627\u0631 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/p><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-4497\" src=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/squat-to-overhead-reach-with-twist.webp\" alt=\"Squat to Overhead Reach With Twist - Guide, Benefits, and Form\" width=\"360\" height=\"360\" \/><\/p><h3>\u062d\u0631\u06a9\u062a &#8220;\u062f\u0648\u0686\u0631\u062e\u0647 \u0647\u0648\u0627\u06cc\u06cc \u0628\u0627 \u0686\u0631\u062e\u0634&#8221; (Air Bicycle with Twist)<\/h3><p>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0645\u0634\u0627\u0628\u0647 \u062f\u0648\u0686\u0631\u062e\u0647 \u0645\u0639\u0645\u0648\u0644\u06cc \u0627\u0633\u062a\u060c \u0627\u0645\u0627 \u0628\u0627 \u0686\u0631\u062e\u0634\u200c\u0647\u0627\u06cc \u0627\u0636\u0627\u0641\u06cc \u0628\u0631\u0627\u06cc \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u067e\u0647\u0644\u0648.<\/p><p>\u0631\u0648\u0634 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a:<\/p><p>\u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f.<\/p><p>\u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0647 \u0648 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u067e\u0634\u062a \u0633\u0631 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f.<\/p><p>\u06cc\u06a9 \u0632\u0627\u0646\u0648 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0633\u06cc\u0646\u0647 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0628\u062f\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0622\u0646 \u0645\u06cc\u200c\u0686\u0631\u062e\u0627\u0646\u06cc\u062f\u060c \u0622\u0631\u0646\u062c \u0645\u062e\u0627\u0644\u0641 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0632\u0627\u0646\u0648 \u0628\u0686\u0631\u062e\u0627\u0646\u06cc\u062f.<\/p><p>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc \u0647\u0631 \u0637\u0631\u0641 \u06f1\u06f5 \u0628\u0627\u0631 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/p><p><img decoding=\"async\" src=\"https:\/\/homeworkouts.org\/wp-content\/uploads\/anim-air-bike-crunches.gif\" alt=\"Air Bike Crunches - How To Do Properly &amp; Muscles Worked\" \/><\/p><h3>\u062d\u0631\u06a9\u062a &#8220;\u06a9\u0631\u0627\u0646\u0686 \u0645\u0639\u06a9\u0648\u0633&#8221; (Reverse Crunch)<\/h3><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-4496\" src=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/400x400_Exercises_That_Help_You_Get_V_Reverse_Crunches.webp\" alt=\"Reverse Crunches: How To, Benefits, Variations, and Safety Tips\" width=\"400\" height=\"400\" \/><\/p><p>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062a\u0627\u062b\u06cc\u0631 \u0628\u0633\u06cc\u0627\u0631 \u0632\u06cc\u0627\u062f\u06cc \u062f\u0631 \u06a9\u0627\u0647\u0634 \u0686\u0631\u0628\u06cc \u0634\u06a9\u0645 \u0648 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u06cc \u0634\u06a9\u0645 \u062f\u0627\u0631\u062f.<\/p><p>\u0631\u0648\u0634 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a:<\/p><p>\u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u062f\u0633\u062a\u0627\u0646 \u062e\u0648\u062f \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f.<\/p><p>\u067e\u0627\u0647\u0627 \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f.<\/p><p>\u0628\u0627 \u06a9\u0645\u06a9 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0633\u06cc\u0646\u0647 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f.<\/p><p>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u06f1\u06f5 \u062a\u0627 \u06f2\u06f0 \u0628\u0627\u0631 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/p><h3>\u062d\u0631\u06a9\u062a &#8220;\u0686\u0631\u062e\u0634 \u0628\u0627\u0633\u0646 \u062f\u0631 \u062d\u0627\u0644\u062a \u067e\u0644\u0627\u0646\u06a9&#8221; (Plank Hip Dips)<\/h3><p>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0647 \u062a\u0645\u0631\u06a9\u0632 \u0631\u0648\u06cc \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0686\u0631\u0628\u06cc \u0646\u0627\u062d\u06cc\u0647 \u0634\u06a9\u0645 \u0634\u0646\u0627\u062e\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p><p>\u0631\u0648\u0634 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a:<\/p><p>\u062f\u0631 \u062d\u0627\u0644\u062a \u067e\u0644\u0627\u0646\u06a9 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f.<\/p><p>\u0628\u0627\u0633\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u0628\u0686\u0631\u062e\u0627\u0646\u06cc\u062f\u060c \u0628\u0647 \u0637\u0648\u0631\u06cc \u06a9\u0647 \u06a9\u0645\u0631 \u0634\u0645\u0627 \u0628\u0647 \u0637\u0648\u0631 \u0645\u0627\u06cc\u0644 \u0628\u0647 \u0633\u0645\u062a \u0632\u0645\u06cc\u0646 \u0628\u0686\u0631\u062e\u062f.<\/p><p>\u0633\u067e\u0633 \u0647\u0645\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0686\u067e \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p><p>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u06f1\u06f5 \u062a\u0627 \u06f2\u06f0 \u0628\u0627\u0631 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/p><p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/32-forearm-plank-hip-dips-1550760934.gif\" alt=\"49 Plank exercises to strengthen your core + abs\" \/><\/p><div><table style=\"border-collapse: collapse;\" border=\"0\"><colgroup> <col style=\"width: 250px;\" \/> <col style=\"width: 250px;\" \/> <col style=\"width: 251px;\" \/><\/colgroup><tbody valign=\"top\"><tr style=\"background: black;\"><td style=\"padding-left: 9px; padding-right: 9px; border-top: solid white 0.5pt; border-left: solid white 0.5pt; border-bottom: solid white 0.5pt; border-right: none;\"><span style=\"color: white;\"><strong>\u062a\u0645\u0631\u06cc\u0646<\/strong><\/span><\/td><td style=\"padding-left: 9px; padding-right: 9px; border-top: solid white 0.5pt; border-left: none; border-bottom: solid white 0.5pt; border-right: none;\"><span style=\"color: white;\"><strong>\u0645\u0632\u0627\u06cc\u0627<\/strong><\/span><\/td><td style=\"padding-left: 9px; padding-right: 9px; border-top: solid white 0.5pt; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\"><span style=\"color: white;\"><strong>\u0646\u06a9\u0627\u062a \u0627\u0646\u062c\u0627\u0645<\/strong><\/span><\/td><\/tr><tr><td style=\"background: black; padding-left: 9px; padding-right: 9px; border-top: none; border-left: solid white 0.5pt; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\"><span style=\"color: white;\"><strong>\u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u062c\u0627<\/strong><\/span><\/td><td style=\"background: #999999; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628\u060c \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u060c \u0633\u0627\u062f\u0647 \u0648 \u0642\u0627\u0628\u0644 \u0627\u0646\u062c\u0627\u0645 \u062f\u0631 \u0647\u0631 \u0645\u06a9\u0627\u0646<\/td><td style=\"background: #999999; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f<\/td><\/tr><tr><td style=\"background: black; padding-left: 9px; padding-right: 9px; border-top: none; border-left: solid white 0.5pt; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\"><span style=\"color: white;\"><strong>\u0628\u0631\u067e\u06cc<\/strong><\/span><\/td><td style=\"background: #cccccc; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\u062a\u0645\u0631\u06cc\u0646 \u062a\u0645\u0627\u0645 \u0628\u062f\u0646\u060c \u0633\u0648\u0632\u0627\u0646\u062f\u0646 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0627\u0644\u0627<\/td><td style=\"background: #cccccc; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\u0634\u0631\u0648\u0639 \u0628\u0627 \u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0645\u060c \u062a\u0645\u0631\u06a9\u0632 \u0631\u0648\u06cc \u0641\u0631\u0645 \u0635\u062d\u06cc\u062d<\/td><\/tr><tr><td style=\"background: black; padding-left: 9px; padding-right: 9px; border-top: none; border-left: solid white 0.5pt; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\"><span style=\"color: white;\"><strong>\u067e\u0631\u0648\u0627\u0646\u0647 \u06cc\u0627 \u062c\u06a9 \u062c\u0627\u0645\u067e<\/strong><\/span><\/td><td style=\"background: #999999; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628\u060c \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646\u060c \u062a\u0642\u0648\u06cc\u062a \u067e\u0627\u0647\u0627<\/td><td style=\"background: #999999; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\u0634\u0631\u0648\u0639 \u0628\u0627 \u0633\u0631\u0639\u062a \u06a9\u0645<\/td><\/tr><tr><td style=\"background: black; padding-left: 9px; padding-right: 9px; border-top: none; border-left: solid white 0.5pt; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\"><span style=\"color: white;\"><strong>\u062d\u0631\u06a9\u062a \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc<\/strong><\/span><\/td><td style=\"background: #cccccc; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\u062a\u0642\u0648\u06cc\u062a \u0634\u06a9\u0645\u060c \u0631\u0627\u0646\u200c\u0647\u0627\u060c \u0628\u0627\u0633\u0646\u060c \u0628\u0647\u0628\u0648\u062f \u062a\u0639\u0627\u062f\u0644<\/td><td style=\"background: #cccccc; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\u06a9\u0645\u0631 \u0635\u0627\u0641\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u0628\u0647 \u0633\u0645\u062a \u0633\u06cc\u0646\u0647<\/td><\/tr><tr><td style=\"background: black; padding-left: 9px; padding-right: 9px; border-top: none; border-left: solid white 0.5pt; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\"><span style=\"color: white;\"><strong>\u067e\u0644\u0627\u0646\u06a9 \u0628\u0627 \u062d\u0631\u06a9\u062a \u067e\u0627<\/strong><\/span><\/td><td style=\"background: #999999; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\u062a\u0642\u0648\u06cc\u062a \u0647\u0633\u062a\u0647 \u0645\u0631\u06a9\u0632\u06cc\u060c \u0634\u0627\u0646\u0647\u200c\u0647\u0627<\/td><td style=\"background: #999999; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\u0628\u062f\u0646 \u0635\u0627\u0641\u060c \u0627\u0632 \u0642\u0648\u0633 \u062f\u0627\u062f\u0646 \u0628\u0647 \u06a9\u0645\u0631 \u062e\u0648\u062f\u062f\u0627\u0631\u06cc \u06a9\u0646\u06cc\u062f<\/td><\/tr><tr><td style=\"background: black; padding-left: 9px; padding-right: 9px; border-top: none; border-left: solid white 0.5pt; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\"><span style=\"color: white;\"><strong>\u0627\u0633\u06a9\u0648\u0627\u062a \u062c\u0627\u0645\u067e<\/strong><\/span><\/td><td style=\"background: #cccccc; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\u062a\u0642\u0648\u06cc\u062a \u067e\u0627\u0647\u0627 \u0648 \u0628\u0627\u0633\u0646\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u067e\u0631\u0634<\/td><td style=\"background: #cccccc; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f\u060c \u0647\u0646\u06af\u0627\u0645 \u0641\u0631\u0648\u062f \u0646\u0631\u0645 \u0641\u0631\u0648\u062f \u0628\u06cc\u0627\u06cc\u06cc\u062f.<\/td><\/tr><tr><td style=\"background: black; padding-left: 9px; padding-right: 9px; border-top: none; border-left: solid white 0.5pt; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\"><span style=\"color: white;\"><strong>\u0644\u0627\u0646\u062c \u0628\u0627 \u067e\u0631\u0634<\/strong><\/span><\/td><td style=\"background: #999999; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\u062a\u0642\u0648\u06cc\u062a \u067e\u0627\u0647\u0627\u060c \u0628\u0627\u0633\u0646\u060c \u062a\u0639\u0627\u062f\u0644<\/td><td style=\"background: #999999; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\u0632\u0627\u0646\u0648 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u0646\u062f\u0647\u06cc\u062f<\/td><\/tr><tr><td style=\"background: black; padding-left: 9px; padding-right: 9px; border-top: none; border-left: solid white 0.5pt; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\"><span style=\"color: white;\"><strong>\u06a9\u06cc\u06a9 \u0628\u0627\u0633\u0646<\/strong><\/span><\/td><td style=\"background: #cccccc; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\u062a\u0642\u0648\u06cc\u062a \u0628\u0627\u0633\u0646<\/td><td style=\"background: #cccccc; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\u06a9\u0645\u0631 \u0635\u0627\u0641<\/td><\/tr><tr><td style=\"background: black; padding-left: 9px; padding-right: 9px; border-top: none; border-left: solid white 0.5pt; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\"><span style=\"color: white;\"><strong>\u0686\u0631\u062e\u0634 \u0631\u0648\u0633\u06cc<\/strong><\/span><\/td><td style=\"background: #999999; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u0648\u0631\u0628 \u0634\u06a9\u0645<\/td><td style=\"background: #999999; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0634\u0644 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f<\/td><\/tr><\/tbody><\/table><\/div><h2>\u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc 4 \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0628\u0627\u0646\u0648\u0627\u0646<\/h2><p><span style=\"font-size: 10pt;\">\u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0647\u0648\u0627\u0632\u06cc\u060c \u0645\u0646\u0627\u0633\u0628 \u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0628\u0627\u0646\u0648\u0627\u0646\u060c \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0627\u0633\u062a.<br \/><\/span><\/p><div><table style=\"border-collapse: collapse;\" border=\"0\"><colgroup> <col style=\"width: 188px;\" \/> <col style=\"width: 188px;\" \/> <col style=\"width: 188px;\" \/> <col style=\"width: 188px;\" \/><\/colgroup><tbody valign=\"top\"><tr style=\"background: black;\"><td style=\"padding-left: 9px; padding-right: 9px; border-top: solid white 0.5pt; border-left: solid white 0.5pt; border-bottom: solid white 0.5pt; border-right: none;\"><span style=\"color: white;\"><strong>\u0631\u0648\u0632<\/strong><\/span><\/td><td style=\"padding-left: 9px; padding-right: 9px; border-top: solid white 0.5pt; border-left: none; border-bottom: solid white 0.5pt; border-right: none;\"><span style=\"color: white;\"><strong>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a<\/strong><\/span><\/td><td style=\"padding-left: 9px; padding-right: 9px; border-top: solid white 0.5pt; border-left: none; border-bottom: solid white 0.5pt; border-right: none;\"><span style=\"color: white;\"><strong>\u062a\u06a9\u0631\u0627\u0631<\/strong><\/span><\/td><td style=\"padding-left: 9px; padding-right: 9px; border-top: solid white 0.5pt; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\"><span style=\"color: white;\"><strong>\u0633\u062a<\/strong><\/span><\/td><\/tr><tr><td style=\"background: black; padding-left: 9px; padding-right: 9px; border-top: none; border-left: solid white 0.5pt; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\"><span style=\"color: white;\"><strong>\u0634\u0646\u0628\u0647<\/strong><\/span><\/td><td style=\"background: #999999; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\u067e\u0631\u0648\u0627\u0646\u0647\u060c \u0628\u0631\u067e\u06cc\u060c \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc<\/td><td style=\"background: #999999; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">15-20<\/td><td style=\"background: #999999; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">3<\/td><\/tr><tr><td style=\"background: black; padding-left: 9px; padding-right: 9px; border-top: none; border-left: solid white 0.5pt; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\"><span style=\"color: white;\"><strong>\u06cc\u06a9\u0634\u0646\u0628\u0647<\/strong><\/span><\/td><td style=\"background: #cccccc; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\u0627\u0633\u06a9\u0648\u0627\u062a \u062c\u0627\u0645\u067e\u060c \u0644\u0627\u0646\u062c \u0628\u0627 \u067e\u0631\u0634\u060c \u06a9\u06cc\u06a9 \u0628\u0627\u0633\u0646<\/td><td style=\"background: #cccccc; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">12-15<\/td><td style=\"background: #cccccc; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">3<\/td><\/tr><tr><td style=\"background: black; padding-left: 9px; padding-right: 9px; border-top: none; border-left: solid white 0.5pt; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\"><span style=\"color: white;\"><strong>\u062f\u0648\u0634\u0646\u0628\u0647<\/strong><\/span><\/td><td style=\"background: #999999; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06cc\u0627 \u062a\u0645\u0631\u06cc\u0646 \u0633\u0628\u06a9 \u0647\u0648\u0627\u0632\u06cc \u0645\u0627\u0646\u0646\u062f \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc<\/td><td style=\"background: #999999; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\u00a0<\/td><td style=\"background: #999999; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\u00a0<\/td><\/tr><tr><td style=\"background: black; padding-left: 9px; padding-right: 9px; border-top: none; border-left: solid white 0.5pt; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\"><span style=\"color: white;\"><strong>\u0633\u0647 \u0634\u0646\u0628\u0647<\/strong><\/span><\/td><td style=\"background: #cccccc; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\u067e\u0644\u0627\u0646\u06a9 \u0628\u0627 \u062d\u0631\u06a9\u062a \u067e\u0627\u060c \u0686\u0631\u062e\u0634 \u0631\u0648\u0633\u06cc\u060c \u0628\u0631\u067e\u06cc<\/td><td style=\"background: #cccccc; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">30 \u062b\u0627\u0646\u06cc\u0647 (\u0647\u0631 \u062d\u0631\u06a9\u062a)<\/td><td style=\"background: #cccccc; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">3<\/td><\/tr><tr><td style=\"background: black; padding-left: 9px; padding-right: 9px; border-top: none; border-left: solid white 0.5pt; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\"><span style=\"color: white;\"><strong>\u0686\u0647\u0627\u0631\u0634\u0646\u0628\u0647<\/strong><\/span><\/td><td style=\"background: #999999; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\u067e\u0631\u0648\u0627\u0646\u0647\u060c \u0627\u0633\u06a9\u0648\u0627\u062a \u062c\u0627\u0645\u067e\u060c \u0645\u0648\u0646\u062a\u06cc\u0646 \u06a9\u0644\u0627\u06cc\u0646\u0628\u0631<\/td><td style=\"background: #999999; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">10-12<\/td><td style=\"background: #999999; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">3<\/td><\/tr><tr><td style=\"background: black; padding-left: 9px; padding-right: 9px; border-top: none; border-left: solid white 0.5pt; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\"><span style=\"color: white;\"><strong>\u067e\u0646\u062c\u0634\u0646\u0628\u0647 \u0648 \u062c\u0645\u0639\u0647<\/strong><\/span><\/td><td style=\"background: #cccccc; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06cc\u0627 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0633\u0628\u06a9 \u0645\u0627\u0646\u0646\u062f \u06cc\u0648\u06af\u0627<\/td><td style=\"background: #cccccc; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\u00a0<\/td><td style=\"background: #cccccc; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\u00a0<\/td><\/tr><\/tbody><\/table><\/div><p>\u0645\u0637\u0627\u0644\u0639\u0647 \u0628\u06cc\u0634\u062a\u0631: <a href=\"https:\/\/doctormehrdad.com\/blog\/best-exercises-for-menstruation\/\">\u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u067e\u0631\u06cc\u0648\u062f \u0634\u062f\u0646<\/a><\/p><p>\u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644\u06cc\u060c \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648\u060c \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0647\u0648\u0627\u0632\u06cc\u060c \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0647\u062f\u0641\u0645\u0646\u062f \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0648\u062b\u0631 \u0627\u0633\u062a. \u0628\u0627 \u0627\u0641\u0632\u0648\u062f\u0646 \u062d\u0631\u06a9\u0627\u062a \u062c\u062f\u06cc\u062f \u0648 \u0645\u062a\u0641\u0627\u0648\u062a \u0628\u0647 \u0631\u0648\u062a\u06cc\u0646 \u0648\u0631\u0632\u0634\u06cc \u062e\u0648\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u062a\u0646\u0648\u0639 \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u067e\u0631\u062f\u0627\u0632\u06cc\u062f \u0648 \u062f\u0631 \u0639\u06cc\u0646 \u062d\u0627\u0644 \u0646\u062a\u0627\u06cc\u062c \u0628\u0647\u062a\u0631\u06cc \u0631\u0627 \u0628\u062f\u0633\u062a \u0622\u0648\u0631\u06cc\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0647 \u06cc\u0627\u062f \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u062a\u063a\u0630\u06cc\u0647 \u0635\u062d\u06cc\u062d \u0648 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0627\u0641\u06cc \u0627\u0632 \u0639\u0648\u0627\u0645\u0644 \u0645\u0647\u0645 \u062f\u0631 \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0627\u0647\u062f\u0627\u0641 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0647\u0633\u062a\u0646\u062f.<\/p><h2>\u0633\u0631\u062f \u06a9\u0631\u062f\u0646 \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646<\/h2><p><span style=\"font-size: 10pt;\">\u0633\u0631\u062f \u06a9\u0631\u062f\u0646 \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0627\u0647\u0645\u06cc\u062a \u062f\u0627\u0631\u062f. \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc \u0622\u0631\u0627\u0645 \u0648 \u0645\u0644\u0627\u06cc\u0645 \u067e\u0633 \u0627\u0632 \u0648\u0631\u0632\u0634\u060c \u0639\u0636\u0644\u0627\u062a \u06a9\u0634\u06cc\u062f\u0647 \u0634\u062f\u0647 \u0648 \u0631\u06cc\u0644\u06a9\u0633 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0628\u0647 \u06a9\u0627\u0647\u0634 \u062f\u0631\u062f \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u0628\u0647\u0628\u0648\u062f \u0627\u0646\u0639\u0637\u0627\u0641 \u067e\u0630\u06cc\u0631\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0633\u0631\u062f \u06a9\u0631\u062f\u0646 \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0647 \u062a\u062f\u0631\u06cc\u062c \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0648 \u062a\u0646\u0641\u0633 \u0631\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u0639\u0627\u062f\u06cc \u0628\u0627\u0632 \u0645\u06cc\u200c\u06af\u0631\u062f\u0627\u0646\u062f.<br \/><\/span><\/p><p><span style=\"font-size: 10pt;\"><br \/><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-4495\" src=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/cool-down-workout-exercise-set-male-character-doing-stretching-cool-down-workout-exercise-set-male-character-doing-265915114.webp\" alt=\"Cool Down after Workout Exercise Set. Male Character Doing Stretching Stock Vector - Illustration of activities, situp: 265915114\" width=\"797\" height=\"900\" srcset=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/cool-down-workout-exercise-set-male-character-doing-stretching-cool-down-workout-exercise-set-male-character-doing-265915114.webp 797w, https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/cool-down-workout-exercise-set-male-character-doing-stretching-cool-down-workout-exercise-set-male-character-doing-265915114-266x300.webp 266w, https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/cool-down-workout-exercise-set-male-character-doing-stretching-cool-down-workout-exercise-set-male-character-doing-265915114-768x867.webp 768w\" sizes=\"(max-width: 797px) 100vw, 797px\" \/><br \/><\/span><\/p><h2>\u062a\u063a\u0630\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628<\/h2><p><span style=\"font-size: 10pt;\">\u062a\u063a\u0630\u06cc\u0647 \u0633\u0627\u0644\u0645 \u0648 \u0645\u062a\u0639\u0627\u062f\u0644 \u0646\u0642\u0634 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645\u06cc \u062f\u0631 \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06cc \u062f\u0627\u0631\u062f. \u06cc\u06a9 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u062d\u0627\u0648\u06cc \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627\u06cc \u067e\u06cc\u0686\u06cc\u062f\u0647\u060c \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0633\u0627\u0644\u0645\u060c \u0627\u0646\u0631\u0698\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u062a\u0627\u0645\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0647 \u062a\u0631\u0645\u06cc\u0645 \u0639\u0636\u0644\u0627\u062a \u0622\u0633\u06cc\u0628 \u062f\u06cc\u062f\u0647 \u0648 \u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u06a9\u0644\u06cc \u0628\u062f\u0646 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<br \/><\/span><\/p><h2>\u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0627\u0641\u06cc<\/h2><p><span style=\"font-size: 10pt;\">\u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0627\u0641\u06cc \u0628\u0631\u0627\u06cc \u0628\u062f\u0646 \u0628\u0633\u06cc\u0627\u0631 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a. \u062f\u0631 \u0637\u0648\u0644 \u062e\u0648\u0627\u0628\u060c \u0628\u062f\u0646 \u062a\u0631\u0645\u06cc\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0627\u0646\u0631\u0698\u06cc \u0627\u0632 \u062f\u0633\u062a \u0631\u0641\u062a\u0647 \u062f\u0631 \u0637\u0648\u0644 \u0631\u0648\u0632 \u0631\u0627 \u0628\u0627\u0632\u06cc\u0627\u0628\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f. \u06a9\u0645\u0628\u0648\u062f \u062e\u0648\u0627\u0628 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06cc\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u062e\u0637\u0631 \u0622\u0633\u06cc\u0628 \u062f\u06cc\u062f\u06af\u06cc \u0648 \u06a9\u0627\u0647\u0634 \u0633\u06cc\u0633\u062a\u0645 \u0627\u06cc\u0645\u0646\u06cc \u0628\u062f\u0646 \u0645\u0646\u062c\u0631 \u0634\u0648\u062f.<br \/><\/span><\/p><h2>\u0645\u0634\u0648\u0631\u062a \u0628\u0627 \u067e\u0632\u0634\u06a9<\/h2><p><span style=\"font-size: 10pt;\">\u0642\u0628\u0644 \u0627\u0632 \u0634\u0631\u0648\u0639 \u0647\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u062c\u062f\u06cc\u062f\u060c \u0628\u0647 \u062e\u0635\u0648\u0635 \u0627\u06af\u0631 \u062f\u0627\u0631\u0627\u06cc \u0628\u06cc\u0645\u0627\u0631\u06cc \u062e\u0627\u0635\u06cc \u0647\u0633\u062a\u06cc\u062f \u06cc\u0627 \u0633\u0627\u0628\u0642\u0647 \u0622\u0633\u06cc\u0628 \u062f\u06cc\u062f\u06af\u06cc \u062f\u0627\u0631\u06cc\u062f\u060c \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0628\u0627 \u067e\u0632\u0634\u06a9 \u062e\u0648\u062f \u0645\u0634\u0648\u0631\u062a \u06a9\u0646\u06cc\u062f. \u067e\u0632\u0634\u06a9 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0634\u0645\u0627 \u062f\u0631 \u0627\u0646\u062a\u062e\u0627\u0628 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0645\u0646\u0627\u0633\u0628 \u0648 \u0627\u06cc\u0645\u0646 \u06a9\u0645\u06a9 \u06a9\u0646\u062f \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u062f\u0631 \u0645\u0648\u0631\u062f \u0647\u0631\u06af\u0648\u0646\u0647 \u0646\u06af\u0631\u0627\u0646\u06cc \u06cc\u0627 \u0645\u0634\u06a9\u0644\u06cc \u06a9\u0647 \u062f\u0627\u0631\u06cc\u062f \u0628\u0647 \u0634\u0645\u0627 \u0645\u0634\u0627\u0648\u0631\u0647 \u062f\u0647\u062f.<\/span><\/p><h2><span style=\"font-size: 10pt;\"><br \/>\u062a\u0645\u0631\u06cc\u0646 \u0628\u0627\u0646\u0648\u0627\u0646 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0627 \u062f\u06a9\u062a\u0631 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\u0627\u0646\u06af\u06cc\u0632\u0647 \u0648 \u0627\u0637\u0645\u06cc\u0646\u0627\u0646 \u0628\u06cc\u0634\u062a\u0631\u06cc\u060c \u0628\u0647 \u0633\u0648\u06cc \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><\/div><div class=\"response-footer gap complete\"><div class=\"location-container\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-4494\" src=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/\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.webp\" alt=\"\" width=\"893\" height=\"500\" srcset=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/\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.webp 893w, https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/\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.webp 300w, https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2025\/12\/\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.webp 768w\" sizes=\"(max-width: 893px) 100vw, 893px\" \/><\/div><\/div>\t\t\t\t\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\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;557&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;61&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;4.4&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: 4.4 \u0627\u0632 5 - (61 \u0627\u0645\u062a\u06cc\u0627\u0632)&quot;,&quot;size&quot;:&quot;25&quot;,&quot;title&quot;:&quot;\u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0628\u0627\u0646\u0648\u0627\u0646&quot;,&quot;width&quot;:&quot;129.5&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: 129.5px;\">\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: 4.4 \u0627\u0632 5 - (61 \u0627\u0645\u062a\u06cc\u0627\u0632)    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc \u0627\u0633\u062a. \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0645\u0634\u063a\u0644\u0647\u200c\u0647\u0627\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u0648 \u0645\u062d\u062f\u0648\u062f\u06cc\u062a\u200c\u0647\u0627\u06cc \u0632\u0645\u0627\u0646\u06cc\u060c \u067e\u06cc\u062f\u0627 \u06a9\u0631\u062f\u0646 \u0641\u0631\u0635\u062a\u06cc \u0628\u0631\u0627\u06cc \u0631\u0641\u062a\u0646 \u0628\u0647 \u0628\u0627\u0634\u06af\u0627\u0647 \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0627\u0645\u06a9\u0627\u0646 \u067e\u0630\u06cc\u0631 \u0646\u06cc\u0633\u062a. \u0628\u0627\u0634\u06af\u0627\u0647 \u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \u062f\u06a9\u062a\u0631\u0641\u06cc\u062a \u0628\u0631\u0627\u06cc \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0628\u0627\u0646\u0648\u0627\u0646 \u06a9\u0647 \u0648\u0642\u062a \u0628\u0627\u0634\u06af\u0627\u0647 \u0631\u0641\u062a\u0646 \u0646\u062f\u0627\u0631\u0646\u062f\u060c \u06cc\u06a9 \u0627\u0646\u062a\u062e\u0627\u0628 \u0647\u0648\u0634\u0645\u0646\u062f\u0627\u0646\u0647 \u0627\u0633\u062a. \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0628\u0627 \u0645\u062c\u0644\u06c0 \u0633\u0644\u0627\u0645\u062a\u06cc \u062f\u06a9\u062a\u0631\u0641\u06cc\u062a \u0628\u0647 \u0622\u0645\u0648\u0632\u0634 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