{"id":4165,"date":"2025-10-26T21:44:49","date_gmt":"2025-10-26T18:14:49","guid":{"rendered":"https:\/\/drfarzanehjadali.com\/?p=4165"},"modified":"2025-10-26T22:02:36","modified_gmt":"2025-10-26T18:32:36","slug":"%d9%88%d8%b1%d8%b2%d8%b4%d8%8c-hiit-%d9%88-%d8%aa%d8%a3%d8%ab%db%8c%d8%b1-%d8%a2%d9%86-%d8%a8%d8%b1-%d8%b3%d9%84%d8%a7%d9%85%d8%aa-%d9%85%d8%aa%d8%a7%d8%a8%d9%88%d9%84%db%8c%da%a9","status":"publish","type":"post","link":"https:\/\/drfarzanehjadali.com\/fa\/%d9%88%d8%b1%d8%b2%d8%b4%d8%8c-hiit-%d9%88-%d8%aa%d8%a3%d8%ab%db%8c%d8%b1-%d8%a2%d9%86-%d8%a8%d8%b1-%d8%b3%d9%84%d8%a7%d9%85%d8%aa-%d9%85%d8%aa%d8%a7%d8%a8%d9%88%d9%84%db%8c%da%a9\/","title":{"rendered":"\u0648\u0631\u0632\u0634\u060c HIIT \u0648 \u062a\u0623\u062b\u06cc\u0631 \u0622\u0646 \u0628\u0631 \u0633\u0644\u0627\u0645\u062a \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u06a9"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"4165\" class=\"elementor elementor-4165 elementor-4125\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6894a21 e-flex e-con-boxed e-con e-parent\" data-id=\"6894a21\" 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-856fb0f elementor-widget elementor-widget-heading\" data-id=\"856fb0f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u0648\u0631\u0632\u0634\u060c HIIT \u0648 \u062a\u0623\u062b\u06cc\u0631 \u0622\u0646 \u0628\u0631 \u0633\u0644\u0627\u0645\u062a \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u06a9<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2e45802 e-flex e-con-boxed e-con e-parent\" data-id=\"2e45802\" 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-1b1f2c3 elementor-widget elementor-widget-text-editor\" data-id=\"1b1f2c3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>\u0648\u0631\u0632\u0634 \u0645\u0646\u0638\u0645 \u0646\u0642\u0634 \u06a9\u0644\u06cc\u062f\u06cc \u062f\u0631 \u0628\u0647\u0628\u0648\u062f \u0633\u0644\u0627\u0645\u062a \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u06a9 \u0648 \u06a9\u0627\u0647\u0634 \u0645\u0642\u0627\u0648\u0645\u062a \u0628\u0647 \u0627\u0646\u0633\u0648\u0644\u06cc\u0646 \u062f\u0627\u0631\u062f. \u0628\u0647\u062a\u0631\u06cc\u0646 \u0646\u0648\u0639 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646 \u0645\u0646\u0638\u0648\u0631\u060c \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0632 <strong data-start=\"392\" data-end=\"410\">\u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0647\u0648\u0627\u0632\u06cc<\/strong> \u0648 <strong data-start=\"413\" data-end=\"432\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0642\u0627\u0648\u0645\u062a\u06cc<\/strong> \u0627\u0633\u062a. \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0647\u0648\u0627\u0632\u06cc \u0634\u0627\u0645\u0644 <strong data-start=\"458\" data-end=\"495\">\u0631\u0627\u0647 \u0631\u0641\u062a\u0646 \u0633\u0631\u06cc\u0639\u060c \u0634\u0646\u0627 \u0648 \u062f\u0648\u0686\u0631\u062e\u0647\u200c\u0633\u0648\u0627\u0631\u06cc<\/strong> \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0645\u0627\u0646\u0646\u062f <strong data-start=\"528\" data-end=\"559\">\u0648\u0632\u0646\u0647\u200c\u0628\u0631\u062f\u0627\u0631\u06cc \u0645\u062a\u0639\u0627\u062f\u0644 \u0648 \u0627\u0633\u06a9\u0648\u0627\u062a<\/strong> \u062f\u0631 \u0633\u0627\u062e\u062a \u0648 \u062d\u0641\u0638 \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0633\u06cc\u0627\u0631 \u0645\u0624\u062b\u0631\u0646\u062f.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b27b370 e-flex e-con-boxed e-con e-parent\" data-id=\"b27b370\" 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-8bfece8 elementor-widget elementor-widget-image\" data-id=\"8bfece8\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"612\" height=\"408\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20width=&#39;612&#39;%20height=&#39;408&#39;%20viewBox%3D&#39;0%200%20612%20408&#39;%2F%3E\" data-czlz data-src=\"https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/istockphoto-1325225837-612x612-1.jpg\" class=\"attachment-large size-large wp-image-4126\" alt=\"\" data-srcset=\"https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/istockphoto-1325225837-612x612-1.jpg 612w, https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/istockphoto-1325225837-612x612-1-300x200.jpg 300w, https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/istockphoto-1325225837-612x612-1-600x400.jpg 600w\" data-sizes=\"(max-width: 612px) 100vw, 612px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f59c931 e-flex e-con-boxed e-con e-parent\" data-id=\"f59c931\" 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-81cfed9 elementor-widget elementor-widget-text-editor\" data-id=\"81cfed9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h4 data-start=\"603\" data-end=\"636\">\u0646\u06a9\u0627\u062a \u06a9\u0644\u06cc\u062f\u06cc \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0631\u0632\u0634\u06cc:<\/h4><ul data-start=\"637\" data-end=\"1323\"><li data-start=\"637\" data-end=\"899\"><p data-start=\"639\" data-end=\"899\"><strong data-start=\"639\" data-end=\"652\">\u0634\u062f\u062a \u0648\u0631\u0632\u0634:<\/strong> \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0627\u06cc\u062f \u0628\u0647 \u06af\u0648\u0646\u0647\u200c\u0627\u06cc \u0628\u0627\u0634\u062f \u06a9\u0647 \u0641\u0631\u062f <strong data-start=\"689\" data-end=\"705\">\u0646\u0641\u0633\u200c\u0646\u0641\u0633 \u0646\u0632\u0646\u062f<\/strong> \u062a\u0627 \u0627\u0632 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0637\u062d \u06a9\u0648\u0631\u062a\u06cc\u0632\u0648\u0644 \u062e\u0648\u0646 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0634\u0648\u062f\u060c \u0632\u06cc\u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u06a9\u0648\u0631\u062a\u06cc\u0632\u0648\u0644 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0627\u0639\u062b \u0628\u0627\u0644\u0627 \u0631\u0641\u062a\u0646 \u0642\u0646\u062f \u0648 \u06af\u0644\u0648\u06a9\u0632 \u062e\u0648\u0646 \u0634\u0648\u062f. \u0628\u0647 \u0647\u0645\u06cc\u0646 \u062f\u0644\u06cc\u0644 <strong data-start=\"828\" data-end=\"849\">\u062a\u063a\u06cc\u06cc\u0631 \u0633\u0631\u0639\u062a \u0645\u062a\u0646\u0627\u0648\u0628<\/strong>\u060c \u0645\u0627\u0646\u0646\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a <strong data-start=\"865\" data-end=\"873\">HIIT<\/strong> \u0648 <strong data-start=\"876\" data-end=\"883\">SIT<\/strong> \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p><\/li><li data-start=\"900\" data-end=\"964\"><p data-start=\"902\" data-end=\"964\"><strong data-start=\"902\" data-end=\"916\">\u0632\u0645\u0627\u0646 \u0648\u0631\u0632\u0634:<\/strong> \u0627\u0646\u062c\u0627\u0645 \u0648\u0631\u0632\u0634 \u062f\u0631 <strong data-start=\"931\" data-end=\"943\">\u0639\u0635\u0631 \u0648 \u0634\u0628<\/strong> \u062a\u0623\u062b\u06cc\u0631 \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0627\u0631\u062f.<\/p><\/li><li data-start=\"965\" data-end=\"1156\"><p data-start=\"967\" data-end=\"1156\"><strong data-start=\"967\" data-end=\"982\">\u0645\u06cc\u0632\u0627\u0646 \u0648\u0631\u0632\u0634:<\/strong> \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f <strong data-start=\"996\" data-end=\"1024\">\u06f1\u06f5\u06f0 \u062a\u0627 \u06f3\u06f0\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u062f\u0631 \u0647\u0641\u062a\u0647<\/strong> \u06cc\u0627 <strong data-start=\"1028\" data-end=\"1047\">\u0646\u06cc\u0645 \u0633\u0627\u0639\u062a \u0631\u0648\u0632\u0627\u0646\u0647<\/strong> \u0648\u0631\u0632\u0634 \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f. \u062f\u0631 \u0635\u0648\u0631\u062a \u0645\u062d\u062f\u0648\u062f\u06cc\u062a \u0632\u0645\u0627\u0646\u06cc\u060c \u062d\u062a\u06cc <strong data-start=\"1091\" data-end=\"1134\">\u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0628\u0639\u062f \u0627\u0632 \u0647\u0631 \u0648\u0639\u062f\u0647 \u063a\u0630\u0627\u06cc\u06cc<\/strong> \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0645\u0641\u06cc\u062f \u0628\u0627\u0634\u062f.<\/p><\/li><li data-start=\"1157\" data-end=\"1323\"><p data-start=\"1159\" data-end=\"1323\"><strong data-start=\"1159\" data-end=\"1173\">\u0634\u062f\u062a \u0645\u062a\u0648\u0633\u0637:<\/strong> \u0648\u0631\u0632\u0634 \u0628\u0627 \u0634\u062f\u062a \u0645\u062a\u0648\u0633\u0637\u060c \u06cc\u0639\u0646\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0628\u0647 \u062d\u062f\u0648\u062f <strong data-start=\"1223\" data-end=\"1254\">\u06f5\u06f0\u066a \u062a\u0627 \u06f7\u06f0\u066a \u062d\u062f\u0627\u06a9\u062b\u0631 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628<\/strong> (\u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u06f1\u06f2\u06f0 \u0636\u0631\u0628\u0647 \u062f\u0631 \u062f\u0642\u06cc\u0642\u0647)\u060c \u0628\u0631\u0627\u06cc \u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u06a9 \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a.<\/p><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-92e4894 e-flex e-con-boxed e-con e-parent\" data-id=\"92e4894\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-1fea79f e-con-full e-flex e-con e-child\" data-id=\"1fea79f\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-73e9ad4 elementor-widget elementor-widget-image\" data-id=\"73e9ad4\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"612\" height=\"417\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20width=&#39;612&#39;%20height=&#39;417&#39;%20viewBox%3D&#39;0%200%20612%20417&#39;%2F%3E\" data-czlz data-src=\"https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/istockphoto-2156720274-612x612-1.jpg\" class=\"attachment-large size-large wp-image-4128\" alt=\"\" data-srcset=\"https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/istockphoto-2156720274-612x612-1.jpg 612w, https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/istockphoto-2156720274-612x612-1-300x204.jpg 300w, https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/istockphoto-2156720274-612x612-1-600x409.jpg 600w\" data-sizes=\"(max-width: 612px) 100vw, 612px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-739c3bf e-con-full e-flex e-con e-child\" data-id=\"739c3bf\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3590c59 elementor-widget elementor-widget-text-editor\" data-id=\"3590c59\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h4 data-start=\"364\" data-end=\"385\">\u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0647\u0648\u0627\u0632\u06cc<\/h4><p data-start=\"386\" data-end=\"483\">\u0627\u06cc\u0646 \u0646\u0648\u0639 \u0648\u0631\u0632\u0634\u200c\u0647\u0627 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0648 \u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u0642\u0644\u0628 \u0648 \u0639\u0631\u0648\u0642 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0648 \u0634\u0627\u0645\u0644 \u0645\u0648\u0627\u0631\u062f \u0632\u06cc\u0631 \u0647\u0633\u062a\u0646\u062f:<\/p><ul data-start=\"484\" data-end=\"628\"><li data-start=\"484\" data-end=\"505\"><p data-start=\"486\" data-end=\"505\"><strong data-start=\"486\" data-end=\"503\">\u0631\u0627\u0647 \u0631\u0641\u062a\u0646 \u0633\u0631\u06cc\u0639<\/strong><\/p><\/li><li data-start=\"506\" data-end=\"595\"><p data-start=\"508\" data-end=\"595\"><strong data-start=\"508\" data-end=\"548\">\u062f\u0648\u06cc\u062f\u0646 \u0633\u0628\u06a9 \u06cc\u0627 \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0628\u0627 \u0633\u0631\u0639\u062a \u0645\u062a\u063a\u06cc\u0631<\/strong> (\u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u0628\u0647 \u0635\u0648\u0631\u062a HIIT \u06cc\u0627 SIT \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f)<\/p><\/li><li data-start=\"596\" data-end=\"616\"><p data-start=\"598\" data-end=\"616\"><strong data-start=\"598\" data-end=\"614\">\u062f\u0648\u0686\u0631\u062e\u0647\u200c\u0633\u0648\u0627\u0631\u06cc<\/strong><\/p><\/li><li data-start=\"617\" data-end=\"628\"><p data-start=\"619\" data-end=\"628\"><strong data-start=\"619\" data-end=\"626\">\u0634\u0646\u0627<\/strong><\/p><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6e75e47 e-flex e-con-boxed e-con e-parent\" data-id=\"6e75e47\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-2d3d8ce e-con-full e-flex e-con e-child\" data-id=\"2d3d8ce\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6142de3 elementor-widget elementor-widget-text-editor\" data-id=\"6142de3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h4 data-start=\"630\" data-end=\"660\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0642\u0627\u0648\u0645\u062a\u06cc (\u0642\u062f\u0631\u062a\u06cc)<\/h4><p data-start=\"661\" data-end=\"720\">\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0648 \u0628\u0647\u0628\u0648\u062f \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f:<\/p><ul data-start=\"721\" data-end=\"783\"><li data-start=\"721\" data-end=\"747\"><p data-start=\"723\" data-end=\"747\"><strong data-start=\"723\" data-end=\"745\">\u0648\u0632\u0646\u0647\u200c\u0628\u0631\u062f\u0627\u0631\u06cc \u0645\u062a\u0639\u0627\u062f\u0644<\/strong><\/p><\/li><li data-start=\"748\" data-end=\"783\"><p data-start=\"750\" data-end=\"783\"><strong data-start=\"750\" data-end=\"781\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0648 \u062d\u0631\u06a9\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u067e\u0627\u06cc\u0647<\/strong><\/p><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-93df2fa e-con-full e-flex e-con e-child\" data-id=\"93df2fa\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3d6e984 elementor-widget elementor-widget-image\" data-id=\"3d6e984\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"612\" height=\"408\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20width=&#39;612&#39;%20height=&#39;408&#39;%20viewBox%3D&#39;0%200%20612%20408&#39;%2F%3E\" data-czlz data-src=\"https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/istockphoto-1433136249-612x612-1.jpg\" class=\"attachment-large size-large wp-image-4132\" alt=\"\" data-srcset=\"https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/istockphoto-1433136249-612x612-1.jpg 612w, https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/istockphoto-1433136249-612x612-1-300x200.jpg 300w, https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/istockphoto-1433136249-612x612-1-600x400.jpg 600w\" data-sizes=\"(max-width: 612px) 100vw, 612px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7a64823 e-flex e-con-boxed e-con e-parent\" data-id=\"7a64823\" 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-f02088e elementor-widget elementor-widget-text-editor\" data-id=\"f02088e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h4 data-start=\"785\" data-end=\"801\">\u0646\u06a9\u0627\u062a \u06a9\u0644\u06cc\u062f\u06cc:<\/h4><ul data-start=\"802\" data-end=\"1393\"><li data-start=\"802\" data-end=\"985\"><p data-start=\"804\" data-end=\"985\"><strong data-start=\"804\" data-end=\"817\">\u0634\u062f\u062a \u0648\u0631\u0632\u0634:<\/strong> \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0627\u06cc\u062f \u0637\u0648\u0631\u06cc \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f \u06a9\u0647 <strong data-start=\"849\" data-end=\"865\">\u0646\u0641\u0633\u200c\u0646\u0641\u0633 \u0646\u0632\u0646\u062f<\/strong> \u062a\u0627 \u0627\u0632 \u0627\u0641\u0632\u0627\u06cc\u0634 \u06a9\u0648\u0631\u062a\u06cc\u0632\u0648\u0644 \u0648 \u0628\u0627\u0644\u0627 \u0631\u0641\u062a\u0646 \u0642\u0646\u062f \u062e\u0648\u0646 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0634\u0648\u062f. <strong data-start=\"921\" data-end=\"942\">\u062a\u063a\u06cc\u06cc\u0631 \u0633\u0631\u0639\u062a \u0645\u062a\u0646\u0627\u0648\u0628<\/strong> \u0645\u0627\u0646\u0646\u062f <strong data-start=\"949\" data-end=\"957\">HIIT<\/strong> \u0648 <strong data-start=\"960\" data-end=\"967\">SIT<\/strong> \u0628\u0633\u06cc\u0627\u0631 \u0645\u0624\u062b\u0631 \u0627\u0633\u062a.<\/p><\/li><li data-start=\"986\" data-end=\"1050\"><p data-start=\"988\" data-end=\"1050\"><strong data-start=\"988\" data-end=\"1002\">\u0632\u0645\u0627\u0646 \u0648\u0631\u0632\u0634:<\/strong> \u0627\u0646\u062c\u0627\u0645 \u0648\u0631\u0632\u0634 \u062f\u0631 <strong data-start=\"1017\" data-end=\"1029\">\u0639\u0635\u0631 \u0648 \u0634\u0628<\/strong> \u062a\u0623\u062b\u06cc\u0631 \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0627\u0631\u062f.<\/p><\/li><li data-start=\"1051\" data-end=\"1234\"><p data-start=\"1053\" data-end=\"1234\"><strong data-start=\"1053\" data-end=\"1068\">\u0645\u06cc\u0632\u0627\u0646 \u0648\u0631\u0632\u0634:<\/strong> \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u06cc\u200c\u0634\u0648\u062f <strong data-start=\"1084\" data-end=\"1112\">\u06f1\u06f5\u06f0 \u062a\u0627 \u06f3\u06f0\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u062f\u0631 \u0647\u0641\u062a\u0647<\/strong> \u06cc\u0627 <strong data-start=\"1116\" data-end=\"1135\">\u0646\u06cc\u0645 \u0633\u0627\u0639\u062a \u0631\u0648\u0632\u0627\u0646\u0647<\/strong> \u0648\u0631\u0632\u0634 \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f. \u062f\u0631 \u0635\u0648\u0631\u062a \u0645\u062d\u062f\u0648\u062f\u06cc\u062a \u0632\u0645\u0627\u0646\u06cc\u060c <strong data-start=\"1175\" data-end=\"1218\">\u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0628\u0639\u062f \u0627\u0632 \u0647\u0631 \u0648\u0639\u062f\u0647 \u063a\u0630\u0627\u06cc\u06cc<\/strong> \u0646\u06cc\u0632 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a.<\/p><\/li><li data-start=\"1235\" data-end=\"1393\"><p data-start=\"1237\" data-end=\"1393\"><strong data-start=\"1237\" data-end=\"1251\">\u0634\u062f\u062a \u0645\u062a\u0648\u0633\u0637:<\/strong> \u0648\u0631\u0632\u0634 \u0628\u0627 \u0634\u062f\u062a \u0645\u062a\u0648\u0633\u0637 \u06cc\u0639\u0646\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0628\u0647 \u062d\u062f\u0648\u062f <strong data-start=\"1300\" data-end=\"1331\">\u06f5\u06f0\u066a \u062a\u0627 \u06f7\u06f0\u066a \u062d\u062f\u0627\u06a9\u062b\u0631 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628<\/strong> (\u062d\u062f\u0648\u062f \u06f1\u06f2\u06f0 \u0636\u0631\u0628\u0647 \u062f\u0631 \u062f\u0642\u06cc\u0642\u0647) \u0628\u0631\u0627\u06cc \u0628\u0647\u0628\u0648\u062f \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a79233f e-flex e-con-boxed e-con e-parent\" data-id=\"a79233f\" 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-cf3173d elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"cf3173d\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-da15b49 e-flex e-con-boxed e-con e-parent\" data-id=\"da15b49\" 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-8c8feba elementor-widget elementor-widget-text-editor\" data-id=\"8c8feba\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h3 data-start=\"87\" data-end=\"145\">\u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc\u0646\u06cc\u0645\u0627\u0644\u06cc\u0633\u062a\u06cc \u0628\u062f\u0648\u0646 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a<\/h3><p data-start=\"147\" data-end=\"324\">\u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0631\u0627\u06cc \u0627\u062c\u0631\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u06cc\u0627 \u0641\u0636\u0627\u0647\u0627\u06cc \u06a9\u0648\u0686\u06a9 \u0628\u0627 <strong data-start=\"201\" data-end=\"241\">\u0648\u0632\u0646 \u0628\u062f\u0646 \u0648 \u0648\u0633\u0627\u06cc\u0644 \u0633\u0627\u062f\u0647 \u0645\u0627\u0646\u0646\u062f \u06a9\u0648\u0644\u0647\u200c\u067e\u0634\u062a\u06cc<\/strong> \u0637\u0631\u0627\u062d\u06cc \u0634\u062f\u0647 \u0627\u0633\u062a. \u0647\u062f\u0641 \u0622\u0646 <strong data-start=\"264\" data-end=\"313\">\u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u062b\u0628\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0648 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc<\/strong> \u0645\u06cc\u200c\u0628\u0627\u0634\u062f.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-aeab647 e-flex e-con-boxed e-con e-parent\" data-id=\"aeab647\" 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-614d4cb elementor-widget elementor-widget-heading\" data-id=\"614d4cb\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u062d\u0631\u06a9\u0627\u062a \u0627\u0635\u0644\u06cc:<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-dbd99a5 e-flex e-con-boxed e-con e-parent\" data-id=\"dbd99a5\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-e95d44a e-con-full e-flex e-con e-child\" data-id=\"e95d44a\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b7bc9bb elementor-widget elementor-widget-text-editor\" data-id=\"b7bc9bb\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p data-start=\"347\" data-end=\"380\"><strong data-start=\"347\" data-end=\"378\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0627\u0633\u067e\u0644\u06cc\u062a (Split Squat)<\/strong><\/p><ul data-start=\"384\" data-end=\"580\"><li data-start=\"384\" data-end=\"398\"><p data-start=\"386\" data-end=\"398\">\u0633\u062a\u200c\u0647\u0627: \u06f2-\u06f3<\/p><\/li><li data-start=\"402\" data-end=\"433\"><p data-start=\"404\" data-end=\"433\">\u062a\u06a9\u0631\u0627\u0631\u0647\u0627: \u062a\u0627 \u0646\u0627\u062a\u0648\u0627\u0646\u06cc (\u06f1\u06f0-\u06f2\u06f0)<\/p><\/li><li data-start=\"437\" data-end=\"580\"><p data-start=\"439\" data-end=\"580\">\u0646\u06a9\u0627\u062a: \u062a\u0645\u0627\u0645 \u062a\u06a9\u0631\u0627\u0631\u0647\u0627 \u0631\u0627 \u0628\u0627 \u06cc\u06a9 \u067e\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0641\u0627\u0635\u0644\u0647 \u0642\u062f\u0645\u200c\u0647\u0627 \u0631\u0627 \u0637\u0648\u0631\u06cc \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u062f\u0631 \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0631\u0627\u062d\u062a \u0628\u0627\u0634\u06cc\u062f. \u0628\u06cc\u0634\u062a\u0631 \u0641\u0634\u0627\u0631 \u0631\u0648\u06cc \u067e\u0627\u06cc \u062c\u0644\u0648\u06cc\u06cc \u0628\u0627\u0634\u062f.<\/p><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-78e6349 e-con-full e-flex e-con e-child\" data-id=\"78e6349\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-fb05267 elementor-widget elementor-widget-image\" data-id=\"fb05267\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"318\" height=\"159\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20width=&#39;318&#39;%20height=&#39;159&#39;%20viewBox%3D&#39;0%200%20318%20159&#39;%2F%3E\" data-czlz data-src=\"https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/1.jpg\" class=\"attachment-large size-large wp-image-4134\" alt=\"\" data-srcset=\"https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/1.jpg 318w, https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/1-300x150.jpg 300w\" data-sizes=\"(max-width: 318px) 100vw, 318px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-907558e e-flex e-con-boxed e-con e-parent\" data-id=\"907558e\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-38a70cc e-con-full e-flex e-con e-child\" data-id=\"38a70cc\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-421ad6f elementor-widget elementor-widget-text-editor\" data-id=\"421ad6f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p data-start=\"585\" data-end=\"604\"><strong data-start=\"585\" data-end=\"602\">\u0634\u0646\u0627 (Push-up)<\/strong><\/p><ul data-start=\"608\" data-end=\"764\"><li data-start=\"608\" data-end=\"622\"><p data-start=\"610\" data-end=\"622\">\u0633\u062a\u200c\u0647\u0627: \u06f2-\u06f3<\/p><\/li><li data-start=\"626\" data-end=\"649\"><p data-start=\"628\" data-end=\"649\">\u062a\u06a9\u0631\u0627\u0631\u0647\u0627: \u062a\u0627 \u0646\u0627\u062a\u0648\u0627\u0646\u06cc<\/p><\/li><li data-start=\"653\" data-end=\"764\"><p data-start=\"655\" data-end=\"764\">\u0646\u06a9\u0627\u062a: \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u0646\u0632\u062f\u06cc\u06a9 \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u0628\u062f\u0646 \u0631\u0627 \u0628\u0627 \u06a9\u0646\u062a\u0631\u0644 \u06a9\u0627\u0645\u0644 \u067e\u0627\u06cc\u06cc\u0646 \u0648 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f.<\/p><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-eaf23a8 e-con-full e-flex e-con e-child\" data-id=\"eaf23a8\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ab75fe1 elementor-widget elementor-widget-image\" data-id=\"ab75fe1\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"280\" height=\"200\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20width=&#39;280&#39;%20height=&#39;200&#39;%20viewBox%3D&#39;0%200%20280%20200&#39;%2F%3E\" data-czlz data-src=\"https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/2.jpg\" class=\"attachment-large size-large wp-image-4136\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f75ff05 e-flex e-con-boxed e-con e-parent\" data-id=\"f75ff05\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-2e50b70 e-con-full e-flex e-con e-child\" data-id=\"2e50b70\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-fdae6ef elementor-widget elementor-widget-text-editor\" data-id=\"fdae6ef\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p data-start=\"769\" data-end=\"820\"><strong data-start=\"769\" data-end=\"818\">\u067e\u0644 \u0628\u0627\u0633\u0646 \u0628\u0627 \u067e\u0627\u0647\u0627\u06cc \u0628\u0627\u0644\u0627 (Elevated Glute Bridge)<\/strong><\/p><ul data-start=\"824\" data-end=\"999\"><li data-start=\"824\" data-end=\"838\"><p data-start=\"826\" data-end=\"838\">\u0633\u062a\u200c\u0647\u0627: \u06f2-\u06f3<\/p><\/li><li data-start=\"842\" data-end=\"873\"><p data-start=\"844\" data-end=\"873\">\u062a\u06a9\u0631\u0627\u0631\u0647\u0627: \u062a\u0627 \u0646\u0627\u062a\u0648\u0627\u0646\u06cc (\u06f1\u06f0-\u06f2\u06f0)<\/p><\/li><li data-start=\"877\" data-end=\"999\"><p data-start=\"879\" data-end=\"999\">\u0646\u06a9\u0627\u062a: \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0627\u0633\u0646 \u0631\u0627 \u0628\u0627 \u0641\u0634\u0627\u0631 \u0631\u0648\u06cc \u067e\u0627\u0634\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f.<\/p><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-50a0171 e-con-full e-flex e-con e-child\" data-id=\"50a0171\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d0759ab elementor-widget elementor-widget-image\" data-id=\"d0759ab\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"168\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20width=&#39;300&#39;%20height=&#39;168&#39;%20viewBox%3D&#39;0%200%20300%20168&#39;%2F%3E\" data-czlz data-src=\"https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/3.jpg\" class=\"attachment-large size-large wp-image-4138\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e13f489 e-flex e-con-boxed e-con e-parent\" data-id=\"e13f489\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-a099817 e-con-full e-flex e-con e-child\" data-id=\"a099817\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-36e0f7b elementor-widget elementor-widget-text-editor\" data-id=\"36e0f7b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p data-start=\"1004\" data-end=\"1042\"><strong data-start=\"1004\" data-end=\"1040\">\u0631\u062f\u06cc\u0641 \u0628\u0627 \u06a9\u0648\u0644\u0647\u200c\u067e\u0634\u062a\u06cc (Backpack Row)<\/strong><\/p><ul data-start=\"1046\" data-end=\"1204\"><li data-start=\"1046\" data-end=\"1060\"><p data-start=\"1048\" data-end=\"1060\">\u0633\u062a\u200c\u0647\u0627: \u06f2-\u06f3<\/p><\/li><li data-start=\"1064\" data-end=\"1095\"><p data-start=\"1066\" data-end=\"1095\">\u062a\u06a9\u0631\u0627\u0631\u0647\u0627: \u062a\u0627 \u0646\u0627\u062a\u0648\u0627\u0646\u06cc (\u06f1\u06f0-\u06f2\u06f0)<\/p><\/li><li data-start=\"1099\" data-end=\"1204\"><p data-start=\"1101\" data-end=\"1204\">\u0646\u06a9\u0627\u062a: \u06a9\u0648\u0644\u0647\u200c\u067e\u0634\u062a\u06cc \u0631\u0627 \u0628\u0627 \u06a9\u062a\u0627\u0628 \u06cc\u0627 \u0648\u0632\u0646\u0647 \u067e\u0631 \u06a9\u0646\u06cc\u062f \u0648 \u062d\u0631\u06a9\u062a <strong data-start=\"1151\" data-end=\"1168\">Bent-Over Row<\/strong> \u0631\u0627 \u0628\u0627 \u06cc\u06a9 \u06cc\u0627 \u0647\u0631 \u062f\u0648 \u062f\u0633\u062a \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-224a20c e-con-full e-flex e-con e-child\" data-id=\"224a20c\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8ad5fca elementor-widget elementor-widget-image\" data-id=\"8ad5fca\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"194\" height=\"259\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20width=&#39;194&#39;%20height=&#39;259&#39;%20viewBox%3D&#39;0%200%20194%20259&#39;%2F%3E\" data-czlz data-src=\"https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/4.jpg\" class=\"attachment-large size-large wp-image-4142\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-653da93 e-flex e-con-boxed e-con e-parent\" data-id=\"653da93\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-fa39935 e-con-full e-flex e-con e-child\" data-id=\"fa39935\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b78e679 elementor-widget elementor-widget-text-editor\" data-id=\"b78e679\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ol data-start=\"344\" data-end=\"1438\"><li data-start=\"1206\" data-end=\"1438\"><p data-start=\"1209\" data-end=\"1236\"><strong data-start=\"1209\" data-end=\"1234\">\u062d\u0631\u06a9\u062a Jackknife \/ V-up<\/strong><\/p><ul data-start=\"1240\" data-end=\"1438\"><li data-start=\"1240\" data-end=\"1254\"><p data-start=\"1242\" data-end=\"1254\">\u0633\u062a\u200c\u0647\u0627: \u06f2-\u06f3<\/p><\/li><li data-start=\"1258\" data-end=\"1281\"><p data-start=\"1260\" data-end=\"1281\">\u062a\u06a9\u0631\u0627\u0631\u0647\u0627: \u062a\u0627 \u0646\u0627\u062a\u0648\u0627\u0646\u06cc<\/p><\/li><li data-start=\"1285\" data-end=\"1438\"><p data-start=\"1287\" data-end=\"1438\">\u0646\u06a9\u0627\u062a: \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u060c \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0631\u062f\u0647 \u0648 \u06a9\u0645\u0631 \u0631\u0627 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0641\u0634\u0627\u0631 \u062f\u0647\u06cc\u062f. \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u067e\u0627\u0647\u0627 \u0628\u0631\u0633\u0627\u0646\u06cc\u062f. \u0628\u0631\u0627\u06cc \u0622\u0633\u0627\u0646\u200c\u062a\u0631 \u0634\u062f\u0646\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u06a9\u0645\u062a\u0631 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f.<\/p><\/li><\/ul><\/li><\/ol>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-dc47728 e-con-full e-flex e-con e-child\" data-id=\"dc47728\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-68eeacc elementor-widget elementor-widget-image\" data-id=\"68eeacc\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"612\" height=\"612\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20width=&#39;612&#39;%20height=&#39;612&#39;%20viewBox%3D&#39;0%200%20612%20612&#39;%2F%3E\" data-czlz data-src=\"https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/istockphoto-1136651868-612x612-1.jpg\" class=\"attachment-large size-large wp-image-4148\" alt=\"\" data-srcset=\"https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/istockphoto-1136651868-612x612-1.jpg 612w, https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/istockphoto-1136651868-612x612-1-300x300.jpg 300w, https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/istockphoto-1136651868-612x612-1-150x150.jpg 150w, https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/istockphoto-1136651868-612x612-1-600x600.jpg 600w, https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/istockphoto-1136651868-612x612-1-100x100.jpg 100w\" data-sizes=\"(max-width: 612px) 100vw, 612px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b265cba e-flex e-con-boxed e-con e-parent\" data-id=\"b265cba\" 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-f7b450f elementor-widget elementor-widget-heading\" data-id=\"f7b450f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u0628\u0631\u0646\u0627\u0645\u0647 \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646:<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-691fd42 e-flex e-con-boxed e-con e-parent\" data-id=\"691fd42\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-965a5ad e-con-full e-flex e-con e-child\" data-id=\"965a5ad\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ad39c4c elementor-widget elementor-widget-image\" data-id=\"ad39c4c\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"254\" height=\"198\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20width=&#39;254&#39;%20height=&#39;198&#39;%20viewBox%3D&#39;0%200%20254%20198&#39;%2F%3E\" data-czlz data-src=\"https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/6.jpg\" class=\"attachment-large size-large wp-image-4150\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ce26326 e-con-full e-flex e-con e-child\" data-id=\"ce26326\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6caeb53 elementor-widget elementor-widget-text-editor\" data-id=\"6caeb53\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p data-start=\"1481\" data-end=\"1520\"><strong data-start=\"1481\" data-end=\"1518\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0648\u0632\u0646 \u0628\u062f\u0646 (Bodyweight Squat)<\/strong><\/p><ul data-start=\"1524\" data-end=\"1636\"><li data-start=\"1524\" data-end=\"1538\"><p data-start=\"1526\" data-end=\"1538\">\u0633\u062a\u200c\u0647\u0627: \u06f2-\u06f3<\/p><\/li><li data-start=\"1542\" data-end=\"1565\"><p data-start=\"1544\" data-end=\"1565\">\u062a\u06a9\u0631\u0627\u0631\u0647\u0627: \u062a\u0627 \u0646\u0627\u062a\u0648\u0627\u0646\u06cc<\/p><\/li><li data-start=\"1569\" data-end=\"1636\"><p data-start=\"1571\" data-end=\"1636\">\u0646\u06a9\u0627\u062a: \u06a9\u0645\u0631 \u0635\u0627\u0641\u060c \u067e\u0627\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u060c \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0648 \u0628\u0627\u0633\u0646 \u062f\u0631\u06af\u06cc\u0631.<\/p><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-595ff40 e-flex e-con-boxed e-con e-parent\" data-id=\"595ff40\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-a64c726 e-con-full e-flex e-con e-child\" data-id=\"a64c726\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4712134 elementor-widget elementor-widget-image\" data-id=\"4712134\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"280\" height=\"200\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20width=&#39;280&#39;%20height=&#39;200&#39;%20viewBox%3D&#39;0%200%20280%20200&#39;%2F%3E\" data-czlz data-src=\"https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/7.jpg\" class=\"attachment-large size-large wp-image-4152\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-be14888 e-con-full e-flex e-con e-child\" data-id=\"be14888\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3aed443 elementor-widget elementor-widget-text-editor\" data-id=\"3aed443\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p data-start=\"1641\" data-end=\"1660\"><strong data-start=\"1641\" data-end=\"1658\">\u0634\u0646\u0627 (Push-up)<\/strong><\/p><ul><li data-start=\"1524\" data-end=\"1538\"><p data-start=\"1526\" data-end=\"1538\">\u0633\u062a\u200c\u0647\u0627: \u06f2-\u06f3<\/p><\/li><li data-start=\"1542\" data-end=\"1565\"><p data-start=\"1544\" data-end=\"1565\">\u062a\u06a9\u0631\u0627\u0631\u0647\u0627: \u062a\u0627 \u0646\u0627\u062a\u0648\u0627\u0646\u06cc<\/p><\/li><li data-start=\"1569\" data-end=\"1636\"><p data-start=\"1571\" data-end=\"1636\">\u0646\u06a9\u0627\u062a: \u06a9\u0645\u0631 \u0635\u0627\u0641\u060c \u067e\u0627\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u060c \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0648 \u0628\u0627\u0633\u0646 \u062f\u0631\u06af\u06cc\u0631.<\/p><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e7c791f e-flex e-con-boxed e-con e-parent\" data-id=\"e7c791f\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-149aba9 e-con-full e-flex e-con e-child\" data-id=\"149aba9\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3b5d067 elementor-widget elementor-widget-image\" data-id=\"3b5d067\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"280\" height=\"200\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20width=&#39;280&#39;%20height=&#39;200&#39;%20viewBox%3D&#39;0%200%20280%20200&#39;%2F%3E\" data-czlz data-src=\"https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/8.jpg\" class=\"attachment-large size-large wp-image-4154\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ec109e3 e-con-full e-flex e-con e-child\" data-id=\"ec109e3\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d9094e5 elementor-widget elementor-widget-text-editor\" data-id=\"d9094e5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p data-start=\"1690\" data-end=\"1746\"><strong data-start=\"1690\" data-end=\"1744\">\u062d\u0631\u06a9\u062a \u067e\u0627\u0647\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u0645\u062a\u0646\u0627\u0648\u0628 (Alternating Leg Kickout)<\/strong><\/p><ul data-start=\"1750\" data-end=\"1915\"><li data-start=\"1750\" data-end=\"1764\"><p data-start=\"1752\" data-end=\"1764\">\u0633\u062a\u200c\u0647\u0627: \u06f2-\u06f3<\/p><\/li><li data-start=\"1768\" data-end=\"1791\"><p data-start=\"1770\" data-end=\"1791\">\u062a\u06a9\u0631\u0627\u0631\u0647\u0627: \u062a\u0627 \u0646\u0627\u062a\u0648\u0627\u0646\u06cc<\/p><\/li><li data-start=\"1795\" data-end=\"1915\"><p data-start=\"1797\" data-end=\"1915\">\u0646\u06a9\u0627\u062a: \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u0628\u0627\u0644\u0627\u06cc \u0628\u0627\u0633\u0646\u060c \u06a9\u0645\u0631 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0628\u0686\u0633\u0628\u062f \u0648 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647 \u062c\u0644\u0648 \u0648 \u0639\u0642\u0628 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f.<\/p><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-61a652c e-flex e-con-boxed e-con e-parent\" data-id=\"61a652c\" 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-bce432b elementor-widget elementor-widget-heading\" data-id=\"bce432b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u0628\u0631\u0646\u0627\u0645\u0647 \u0645\u0628\u062a\u062f\u06cc \u0628\u0627 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u0628\u0633\u06cc\u0627\u0631 \u0645\u062d\u062f\u0648\u062f:<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-017027a e-flex e-con-boxed e-con e-parent\" data-id=\"017027a\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-fd3f228 e-con-full e-flex e-con e-child\" data-id=\"fd3f228\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-41c699a elementor-widget elementor-widget-text-editor\" data-id=\"41c699a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p data-start=\"1968\" data-end=\"2014\"><strong data-start=\"1968\" data-end=\"2012\">\u0646\u0634\u0633\u062a\u0646 \u0648 \u0627\u06cc\u0633\u062a\u0627\u062f\u0646 \u0631\u0648\u06cc \u0635\u0646\u062f\u0644\u06cc (Sit to Stand)<\/strong><\/p><ul data-start=\"2018\" data-end=\"2157\"><li data-start=\"2018\" data-end=\"2032\"><p data-start=\"2020\" data-end=\"2032\">\u0633\u062a\u200c\u0647\u0627: \u06f2-\u06f3<\/p><\/li><li data-start=\"2036\" data-end=\"2054\"><p data-start=\"2038\" data-end=\"2054\">\u062a\u06a9\u0631\u0627\u0631\u0647\u0627: \u06f1\u06f0-\u06f2\u06f0<\/p><\/li><li data-start=\"2058\" data-end=\"2157\"><p data-start=\"2060\" data-end=\"2157\">\u0646\u06a9\u0627\u062a: \u067e\u0627\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u060c \u0628\u062f\u0648\u0646 \u0641\u0631\u0648 \u0631\u0641\u062a\u0646 \u0632\u0627\u0646\u0648 \u0628\u0647 \u062f\u0627\u062e\u0644\u060c \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 \u062f\u0648\u0628\u0627\u0631\u0647 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0634\u0648\u06cc\u062f.<\/p><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-965e18d e-con-full e-flex e-con e-child\" data-id=\"965e18d\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a269aa6 elementor-widget elementor-widget-image\" data-id=\"a269aa6\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"280\" height=\"200\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20width=&#39;280&#39;%20height=&#39;200&#39;%20viewBox%3D&#39;0%200%20280%20200&#39;%2F%3E\" data-czlz data-src=\"https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/9.jpg\" class=\"attachment-large size-large wp-image-4156\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4f00cc7 e-flex e-con-boxed e-con e-parent\" data-id=\"4f00cc7\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-33b7b67 e-con-full e-flex e-con e-child\" data-id=\"33b7b67\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e2fba88 elementor-widget elementor-widget-text-editor\" data-id=\"e2fba88\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p data-start=\"2162\" data-end=\"2203\"><strong data-start=\"2162\" data-end=\"2201\">\u0634\u0646\u0627 \u0627\u0632 \u0633\u0637\u062d \u0628\u0627\u0644\u0627\u062a\u0631 (Incline Push-up)<\/strong><\/p><ul data-start=\"2207\" data-end=\"2349\"><li data-start=\"2207\" data-end=\"2221\"><p data-start=\"2209\" data-end=\"2221\">\u0633\u062a\u200c\u0647\u0627: \u06f2-\u06f3<\/p><\/li><li data-start=\"2225\" data-end=\"2243\"><p data-start=\"2227\" data-end=\"2243\">\u062a\u06a9\u0631\u0627\u0631\u0647\u0627: \u06f1\u06f0-\u06f2\u06f0<\/p><\/li><li data-start=\"2247\" data-end=\"2349\"><p data-start=\"2249\" data-end=\"2349\">\u0646\u06a9\u0627\u062a: \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u067e\u0627\u06cc\u06cc\u0646\u060c \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0646\u0632\u062f\u06cc\u06a9 \u0628\u062f\u0646\u060c \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627\u06cc\u062f \u0631\u0648\u06cc \u0633\u06cc\u0646\u0647 \u062d\u0633 \u0634\u0648\u062f \u0648 \u06a9\u0646\u062a\u0631\u0644 \u06a9\u0627\u0645\u0644 \u062f\u0631 \u062d\u0631\u06a9\u062a \u0631\u0639\u0627\u06cc\u062a \u0634\u0648\u062f.<\/p><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ab10e3a e-con-full e-flex e-con e-child\" data-id=\"ab10e3a\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-56d28a1 elementor-widget elementor-widget-image\" data-id=\"56d28a1\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"280\" height=\"200\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20width=&#39;280&#39;%20height=&#39;200&#39;%20viewBox%3D&#39;0%200%20280%20200&#39;%2F%3E\" data-czlz data-src=\"https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/10.jpg\" class=\"attachment-large size-large wp-image-4158\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3a57985 e-flex e-con-boxed e-con e-parent\" data-id=\"3a57985\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-03d287b e-con-full e-flex e-con e-child\" data-id=\"03d287b\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-51a8029 elementor-widget elementor-widget-text-editor\" data-id=\"51a8029\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p data-start=\"2268\" data-end=\"2297\">\u062d\u0631\u06a9\u062a \u067e\u0627\u0647\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u0645\u062a\u0646\u0627\u0648\u0628 (Alternating Leg Kickout)<\/p><ul><li data-start=\"2207\" data-end=\"2221\"><p data-start=\"2209\" data-end=\"2221\">\u0633\u062a\u200c\u0647\u0627: \u06f2-\u06f3<\/p><\/li><li data-start=\"2225\" data-end=\"2243\"><p data-start=\"2227\" data-end=\"2243\">\u062a\u06a9\u0631\u0627\u0631\u0647\u0627: \u06f1\u06f0-\u06f2\u06f0<\/p><\/li><li data-start=\"2247\" data-end=\"2349\"><p data-start=\"2249\" data-end=\"2349\">\u0646\u06a9\u0627\u062a: \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u067e\u0627\u06cc\u06cc\u0646\u060c \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0646\u0632\u062f\u06cc\u06a9 \u0628\u062f\u0646\u060c \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627\u06cc\u062f \u0631\u0648\u06cc \u0633\u06cc\u0646\u0647 \u062d\u0633 \u0634\u0648\u062f \u0648 \u06a9\u0646\u062a\u0631\u0644 \u06a9\u0627\u0645\u0644 \u062f\u0631 \u062d\u0631\u06a9\u062a \u0631\u0639\u0627\u06cc\u062a \u0634\u0648\u062f.<\/p><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d2327fd e-con-full e-flex e-con e-child\" data-id=\"d2327fd\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8a8efd1 elementor-widget elementor-widget-image\" data-id=\"8a8efd1\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"280\" height=\"200\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20width=&#39;280&#39;%20height=&#39;200&#39;%20viewBox%3D&#39;0%200%20280%20200&#39;%2F%3E\" data-czlz data-src=\"https:\/\/drfarzanehjadali.com\/wp-content\/uploads\/2025\/10\/11.jpg\" class=\"attachment-large size-large wp-image-4160\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ea43fe2 e-flex e-con-boxed e-con e-parent\" data-id=\"ea43fe2\" 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-7add9e7 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"7add9e7\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5361b42 e-flex e-con-boxed e-con e-parent\" data-id=\"5361b42\" 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-f6e07f2 elementor-widget elementor-widget-text-editor\" data-id=\"f6e07f2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h4 data-start=\"2442\" data-end=\"2456\">\u0646\u06a9\u0627\u062a \u06a9\u0644\u06cc:<\/h4><ul data-start=\"2458\" data-end=\"2815\"><li data-start=\"2458\" data-end=\"2526\"><p data-start=\"2460\" data-end=\"2526\"><strong data-start=\"2460\" data-end=\"2477\">\u062a\u06a9\u0631\u0627\u0631 \u0628\u0631\u0646\u0627\u0645\u0647:<\/strong> \u06f2 \u0628\u0627\u0631 \u062f\u0631 \u0647\u0641\u062a\u0647 \u0628\u0627 \u062d\u062f\u0627\u0642\u0644 \u06f1 \u0631\u0648\u0632 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u062c\u0644\u0633\u0627\u062a<\/p><\/li><li data-start=\"2527\" data-end=\"2588\"><p data-start=\"2529\" data-end=\"2588\"><strong data-start=\"2529\" data-end=\"2537\">\u0634\u062f\u062a:<\/strong> \u0647\u0631 \u0633\u062a \u062a\u0627 \u0646\u0627\u062a\u0648\u0627\u0646\u06cc \u06cc\u0627 \u062a\u0627 \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0641\u0631\u0645 \u062f\u0631\u0633\u062a \u062d\u0641\u0638 \u0634\u0648\u062f<\/p><\/li><li data-start=\"2589\" data-end=\"2652\"><p data-start=\"2591\" data-end=\"2652\"><strong data-start=\"2591\" data-end=\"2609\">\u062a\u0631\u062a\u06cc\u0628 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a:<\/strong> \u0627\u0628\u062a\u062f\u0627 \u062a\u0645\u0627\u0645 \u0633\u062a\u200c\u0647\u0627\u06cc \u06cc\u06a9 \u062d\u0631\u06a9\u062a\u060c \u0633\u067e\u0633 \u062d\u0631\u06a9\u062a \u0628\u0639\u062f\u06cc<\/p><\/li><li data-start=\"2653\" data-end=\"2723\"><p data-start=\"2655\" data-end=\"2723\"><strong data-start=\"2655\" data-end=\"2667\">\u0627\u0633\u062a\u0631\u0627\u062d\u062a:<\/strong> \u06f1-\u06f2 \u062f\u0642\u06cc\u0642\u0647 \u0628\u06cc\u0646 \u0633\u062a\u200c\u0647\u0627 \u06cc\u0627 \u062a\u0627 \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0632\u06cc\u0627\u0628\u06cc \u0634\u0648\u0646\u062f<\/p><\/li><li data-start=\"2724\" data-end=\"2815\"><p data-start=\"2726\" data-end=\"2815\"><strong data-start=\"2726\" data-end=\"2737\">\u067e\u06cc\u0634\u0631\u0641\u062a:<\/strong> \u067e\u0633 \u0627\u0632 \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0645\u062d\u062f\u0648\u062f\u0647 \u062a\u06a9\u0631\u0627\u0631 \u062a\u0648\u0635\u06cc\u0647\u200c\u0634\u062f\u0647\u060c \u0633\u062e\u062a\u06cc \u06cc\u0627 \u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631\u0647\u0627 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f<\/p><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>\u0648\u0631\u0632\u0634\u060c HIIT \u0648 \u062a\u0623\u062b\u06cc\u0631 \u0622\u0646 \u0628\u0631 \u0633\u0644\u0627\u0645\u062a \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u06a9 \u0648\u0631\u0632\u0634 \u0645\u0646\u0638\u0645 \u0646\u0642\u0634 \u06a9\u0644\u06cc\u062f\u06cc \u062f\u0631 \u0628\u0647\u0628\u0648\u062f \u0633\u0644\u0627\u0645\u062a &#8230; <a class=\"cz_readmore\" href=\"https:\/\/drfarzanehjadali.com\/fa\/%d9%88%d8%b1%d8%b2%d8%b4%d8%8c-hiit-%d9%88-%d8%aa%d8%a3%d8%ab%db%8c%d8%b1-%d8%a2%d9%86-%d8%a8%d8%b1-%d8%b3%d9%84%d8%a7%d9%85%d8%aa-%d9%85%d8%aa%d8%a7%d8%a8%d9%88%d9%84%db%8c%da%a9\/\"><i class=\"fa czico-107-web-link\" aria-hidden=\"true\"><\/i><span>\u0628\u06cc\u0634\u062a\u0631 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[98],"tags":[],"class_list":["post-4165","post","type-post","status-publish","format-standard","hentry","category-98"],"_links":{"self":[{"href":"https:\/\/drfarzanehjadali.com\/fa\/wp-json\/wp\/v2\/posts\/4165","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/drfarzanehjadali.com\/fa\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/drfarzanehjadali.com\/fa\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/drfarzanehjadali.com\/fa\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/drfarzanehjadali.com\/fa\/wp-json\/wp\/v2\/comments?post=4165"}],"version-history":[{"count":3,"href":"https:\/\/drfarzanehjadali.com\/fa\/wp-json\/wp\/v2\/posts\/4165\/revisions"}],"predecessor-version":[{"id":4168,"href":"https:\/\/drfarzanehjadali.com\/fa\/wp-json\/wp\/v2\/posts\/4165\/revisions\/4168"}],"wp:attachment":[{"href":"https:\/\/drfarzanehjadali.com\/fa\/wp-json\/wp\/v2\/media?parent=4165"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/drfarzanehjadali.com\/fa\/wp-json\/wp\/v2\/categories?post=4165"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/drfarzanehjadali.com\/fa\/wp-json\/wp\/v2\/tags?post=4165"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}