{"id":9999,"date":"2024-05-17T08:05:54","date_gmt":"2024-05-17T08:05:54","guid":{"rendered":"https:\/\/davadarmon.ir\/?p=9999"},"modified":"2026-04-08T16:47:53","modified_gmt":"2026-04-08T16:47:53","slug":"%d8%a8%d8%a7-%da%86%d8%b1%d8%a8%db%8c-%d9%87%d8%a7%db%8c-%d8%b4%da%a9%d9%85-%d9%88-%d9%be%d9%87%d9%84%d9%88%d9%87%d8%a7-%da%86%d9%87-%da%a9%d9%86%db%8c%d9%85%d8%9f","status":"publish","type":"post","link":"https:\/\/davadarmon.ir\/?p=9999","title":{"rendered":"\u0628\u0627 \u0686\u0631\u0628\u06cc \u0647\u0627\u06cc \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648\u0647\u0627 \u0686\u0647 \u06a9\u0646\u06cc\u0645\u061f"},"content":{"rendered":"<div>\n<div>\n<div class=\"entry\">\n<div>\n<div class=\"entry\">\n<table width=\"393\">\n<tbody>\n<tr>\n<td style=\"text-align: center;\" width=\"393\"><strong>\u0686\u06a9\u06cc\u062f\u0647:<\/strong><\/td>\n<\/tr>\n<tr>\n<td><span style=\"color: #800000;\"><strong><span class=\"notranslate\"> \u0628\u06cc \u062a\u0631\u062f\u06cc\u062f \u0686\u0631\u0628\u06cc \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u062a\u0631\u06a9\u06cc\u0628 \u0646\u0627\u0645\u0646\u0627\u0633\u0628\u06cc \u062f\u0631 \u0627\u0646\u062f\u0627\u0645 \u0627\u0641\u0631\u0627\u062f \u0627\u06cc\u062c\u0627\u062f \u0646\u0645\u0648\u062f\u0647 \u0648 \u0627\u0646\u062a\u062e\u0627\u0628 \u0644\u0628\u0627\u0633 \u0628\u0631\u0627\u0632\u0646\u062f\u0647 \u0631\u0627 \u062f\u0634\u0648\u0627\u0631 \u062e\u0648\u0627\u0647\u062f \u0646\u0645\u0648\u062f. \u0622\u0646\u0627\u0646 \u06a9\u0647 \u0686\u0631\u0628\u06cc \u0634\u06a9\u0645 \u062f\u0627\u0631\u0646\u062f\u060c \u062e\u0648\u0628 \u0645\u06cc \u062f\u0627\u0646\u0646\u062f \u06a9\u0647 \u0622\u0628 \u06a9\u0631\u062f\u0646 \u0627\u06cc\u0646 \u0686\u0631\u0628\u06cc \u0627\u0632 \u0645\u0634\u06a9\u0644 \u062a\u0631\u06cc\u0646 \u06a9\u0627\u0631\u0647\u0627\u0633\u062a.<\/span><\/strong><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div>\u00a0\u00a0 \u062e\u0644\u0627\u0635 \u0634\u062f\u0646 \u0627\u0632 \u0634\u0631 \u0627\u06cc\u0646 \u0646\u0648\u0639 \u0686\u0631\u0628\u06cc \u0633\u0639\u06cc \u0648 \u062a\u0644\u0627\u0634 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0645\u06cc\u0637\u0644\u0628\u062f. \u0644\u06cc\u06a9\u0646 \u0631\u0648\u0634 \u0647\u0627\u06cc \u0645\u0641\u06cc\u062f \u0648 \u0645\u0648\u062b\u0631\u06cc \u0628\u0647 \u0627\u06cc\u0646 \u0645\u0646\u0638\u0648\u0631 \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f \u06a9\u0647 \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0628\u0647 \u0645\u0639\u0631\u0641\u06cc \u0648 \u062a\u0634\u0631\u06cc\u062d \u0622\u0646 \u062e\u0648\u0627\u0647\u06cc\u0645 \u067e\u0631\u062f\u0627\u062e\u062a.<\/div>\n<p><!--more--><\/p>\n<div>\n<p><span style=\"color: #de0000; font-size: 14pt;\"><strong>\u062f\u0644\u0627\u06cc\u0644 \u0627\u06cc\u062c\u0627\u062f \u0686\u0631\u0628\u06cc \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648<\/strong><\/span><\/p>\n<p>\u0642\u0637\u0639\u0627 \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u0628\u06cc \u062a\u062d\u0631\u06a9\u06cc \u0648 \u067e\u0631\u062e\u0648\u0631\u06cc \u06a9\u0647 \u0639\u0644\u062a \u0627\u0635\u0644\u06cc \u0647\u0645\u0647 \u0627\u0646\u0648\u0627\u0639 \u0686\u0627\u0642\u06cc \u0627\u0633\u062a\u060c \u0639\u0648\u0627\u0645\u0644 \u062f\u06cc\u06af\u0631\u06cc \u0646\u06cc\u0632 \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0628\u0627\u0639\u062b \u0627\u06cc\u0686\u0627\u062f \u062a\u0631\u0627\u06a9\u0645 \u0686\u0631\u0628\u06cc \u062f\u0631 \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648\u0647\u0627 \u0645\u06cc \u06af\u0631\u062f\u0646\u062f. \u0627\u06cc\u0646 \u0639\u0648\u0645\u0644 \u062e\u0627\u0635 \u0639\u0628\u0627\u0631\u062a\u0646\u062f \u0627\u0632:<\/p>\n<ul>\n<li><span style=\"color: #800000;\"><strong>\u062d\u0630\u0641 \u0648\u0639\u062f\u0647 \u0645\u0647\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0635\u0628\u062d\u0627\u0646\u0647 \u06cc\u0627 \u0646\u062e\u0648\u0631\u062f\u0646 \u0635\u0628\u062d\u0627\u0646\u0647 \u06a9\u0627\u0641\u06cc \u0648 \u0645\u0642\u0648\u06cc<\/strong><\/span><\/li>\n<li><span style=\"color: #800000;\"><strong>\u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0628\u0631\u0646\u062c \u0648 \u0646\u0627\u0646 \u062f\u0631 \u0648\u0639\u062f\u0647 \u0634\u0627\u0645<\/strong><\/span><\/li>\n<li><span style=\"color: #800000;\"><strong>\u062f\u0627\u0634\u062a\u0646 \u0627\u0633\u062a\u0631\u0633 \u0632\u06cc\u0627\u062f<\/strong><\/span><\/li>\n<li><span style=\"color: #800000;\"><strong>\u062e\u0648\u0631\u062f\u0646 \u0646\u0648\u0634\u0627\u0628\u0647 \u0648 \u062f\u0631\u06cc\u0627\u0641\u062a \u0642\u0646\u062f \u0641\u0631\u0627\u0648\u0627\u0646<br \/>\n<\/strong><\/span><\/li>\n<li><span style=\"color: #800000;\"><strong>\u0646\u062f\u0627\u0634\u062a\u0646 \u062e\u0648\u0627\u0628 \u06a9\u0627\u0641\u06cc \u0648 \u0628\u0627 \u06a9\u06cc\u0641\u06cc\u062a<br \/>\n<\/strong><\/span><\/li>\n<\/ul>\n<p><span style=\"color: #de0000; font-size: 14pt;\"><strong>\u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc\u06cc \u062c\u0647\u062a \u0622\u0628 \u06a9\u0631\u062f\u0646 \u0686\u0631\u0628\u06cc \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648\u0647\u0627<\/strong><\/span><\/p>\n<ul>\n<li><strong><span style=\"color: #800000;\">\u067e\u0631\u0647\u06cc\u0632 \u0627\u0632 \u0628\u06cc \u062a\u062d\u0631\u06a9\u06cc \u0648 \u06a9\u0627\u0647\u0634 \u0632\u0645\u0627\u0646 \u0647\u0627\u06cc \u0646\u0634\u0633\u062a\u0646 \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u06a9\u0627\u0631\u0647\u0627\u06cc \u0631\u0648\u0632\u0627\u0646\u0647.<\/span><\/strong><\/li>\n<li><strong><span style=\"color: #800000;\">\u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u0646\u0645\u0648\u0646 \u0686\u0627\u06cc \u0633\u0628\u0632 \u0628\u062d\u0627\u06cc \u0642\u0647\u0648\u0647 \u0648 \u0686\u0627\u06cc \u0633\u06cc\u0627\u0647.<\/span><\/strong><\/li>\n<li><strong><span style=\"color: #800000;\">\u062c\u062f\u06cc \u06af\u0631\u0641\u062a\u0646 \u0648\u0639\u062f\u0647 \u0635\u0628\u062d\u0627\u0646\u0647.<\/span><\/strong><\/li>\n<li><strong><span style=\"color: #800000;\">\u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0627\u0646\u0648\u0627\u0639 \u0627\u062f\u0648\u06cc\u0647 \u062f\u0631 \u063a\u0630\u0627\u0647\u0627.<\/span><\/strong><\/li>\n<li><strong><span style=\"color: #800000;\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0639\u062f\u0627\u062f \u0648\u0639\u062f\u0647 \u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc.<\/span><\/strong><\/li>\n<li><strong><span style=\"color: #800000;\">\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0633\u0627\u0644\u0645 \u0648 \u0627\u0635\u0648\u0644\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/span><\/strong><\/li>\n<li><strong><span style=\"color: #800000;\">\u0627\u0646\u062d\u0627\u0645 \u067e\u06cc\u0627\u062f\u0647 \u0631\u0648\u06cc \u0645\u0646\u0638\u0645 \u0631\u0648\u0632\u0627\u0646\u0647 \u0648 \u0648\u0631\u0632\u0634 \u0647\u0627\u06cc \u0635\u062d\u06cc\u062d \u0634\u06a9\u0645\u06cc.<\/span><\/strong><\/li>\n<\/ul>\n<p><span style=\"color: #de0000; font-size: 14pt;\"><strong>\u0648\u0631\u0632\u0634 \u0647\u0627\u06cc \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631 \u06a9\u0631\u062f\u0646 \u0648 \u0641\u0631\u0645 \u062f\u0627\u062f\u0646 \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648\u0647\u0627<\/strong><\/span><\/p>\n<div>\u0628\u0631\u0627\u06cc \u0622\u0628 \u06a9\u0631\u062f\u0646 \u0686\u0631\u0628\u06cc \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648\u0647\u0627\u060c \u062d\u0631\u06a9\u0627\u062a\u06cc \u0631\u0627 \u0628\u0647 \u0634\u0645\u0627 \u0622\u0645\u0648\u0632\u0634 \u062e\u0648\u0627\u0647\u0645 \u062f\u0627\u062f \u06a9\u0647 \u0627\u0632 \u0686\u0646\u062f\u06cc\u0646 \u062c\u0647\u062a \u0631\u0648\u06cc \u0627\u06cc\u0646 \u0628\u062e\u0634 \u0647\u0627\u06cc \u0628\u062f\u0646 \u06a9\u0627\u0631 \u0645\u06cc \u06a9\u0646\u062f \u0648 \u0634\u06a9\u0645\u06cc \u062e\u0648\u0634 \u0641\u0631\u0645 \u0645\u06cc \u0633\u0627\u0632\u062f. \u062f\u0642\u06cc\u0642\u0627 \u0628\u0647 \u062e\u0627\u0637\u0631 \u0647\u0645\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u062a \u06a9\u0647 \u0627\u0641\u0631\u0627\u062f \u0628\u0627\u0644\u0627\u06cc \u06f4\u06f0 \u0633\u0627\u0644 \u0645\u0627\u0646\u0646\u062f \u062c\u0646\u06cc\u0641\u0631 \u0644\u0648\u067e\u0632 ( \u062e\u0648\u0627\u0646\u0646\u062f\u0647 \u0648 \u0628\u0627\u0632\u06cc\u06af\u0631 ) \u0634\u06a9\u0645\u06cc \u062a\u0631\u0627\u0634\u06cc\u062f\u0647 \u062f\u0627\u0631\u0646\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0631\u0627 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u06f3\u06f0 \u062a\u0627 \u06f6\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0648\u0631\u0632\u0634 \u0647\u0648\u0627\u0632\u06cc \u0648 \u06f5 \u062a\u0627 \u06f6 \u0645\u0631\u062a\u0628\u0647 \u062f\u0631 \u0647\u0641\u062a\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/div>\n<\/div>\n<p><!--more--><\/p>\n<div>\n<div class=\"paragraph\">\n<p class=\"titr\"><span style=\"font-size: 12pt;\"><strong><span style=\"color: #000000;\">Hip dip plank<\/span><\/strong><\/span><\/p>\n<p><strong><span style=\"color: #800000;\">\u0628\u0647 \u062d\u0627\u0644\u062a \u062a\u062e\u062a\u0647 \u06a9\u0627\u0631 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f:<\/span><\/strong> \u0632\u0627\u0646\u0648\u06cc \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u0631\u0627 \u0628\u0647 \u0637\u0631\u0641 \u0642\u0641\u0633\u0647 \u0633\u06cc\u0646\u0647 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f. \u06a9\u0645\u0631 \u0631\u0627 \u0628\u0686\u0631\u062e\u0627\u0646\u06cc\u062f \u0628\u0627 \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0642\u0633\u0645\u062a \u062e\u0627\u0631\u062c\u06cc \u0631\u0627\u0646 \u0648 \u0628\u0627\u0633\u0646 \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u0631\u0648 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0645\u06cc \u0634\u0648\u0646\u062f. \u0628\u062f\u0646 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0628\u0631\u06cc\u062f \u062a\u0627 \u0631\u0648\u06cc \u0631\u0627\u0646 \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f( A ) \u0628\u062f\u0646 \u0631\u0627 \u0628\u0647 \u0637\u0631\u0641 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u062f\u0648\u0628\u0627\u0631\u0647 \u0628\u0647 \u062d\u0627\u0644\u062a \u062a\u062e\u062a\u0647 \u0628\u0631\u0648\u06cc\u062f. \u0633\u067e\u0633 \u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u0631\u0627 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f \u0648 \u0628\u06a9\u0634\u06cc\u062f ( B ) \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f. <span dir=\"ltr\">\u06f3\u06f0<\/span> \u062a\u0627 <span dir=\"ltr\">\u06f4\u06f0<\/span> \u0645\u0631\u062a\u0628\u0647 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0631\u0648\u06cc \u067e\u0627\u06cc \u0686\u067e \u0646\u06cc\u0632 \u0647\u0645\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/p>\n<p><a href=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/fgtr54e-300x300-1.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20345 \" src=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/fgtr54e-300x300-1.webp\" alt=\"\" width=\"453\" height=\"453\" srcset=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/fgtr54e-300x300-1.webp 300w, https:\/\/davadarmon.ir\/wp-content\/uploads\/fgtr54e-300x300-1-150x150.webp 150w\" sizes=\"auto, (max-width: 453px) 100vw, 453px\" \/><\/a><\/p>\n<\/div>\n<div class=\"paragraph\">\n<p class=\"titr\"><span style=\"color: #000000; font-size: 12pt;\"><strong>Diagonal pike legs<\/strong><\/span><\/p>\n<p><strong><span style=\"color: #800000;\">\u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f:<\/span><\/strong> \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647\u0645 \u0628\u0686\u0633\u0628\u0627\u0646\u06cc\u062f \u0648 \u06a9\u0627\u0645\u0644\u0627 \u0628\u06a9\u0634\u06cc\u062f. \u0628\u0627\u0633\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0686\u067e \u0628\u0686\u0631\u062e\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u0637\u0648\u0631\u06cc \u06a9\u0647 \u067e\u0627\u0647\u0627 \u0628\u0647 \u0633\u0645\u062a \u0686\u067e \u0645\u062a\u0645\u0627\u06cc\u0644 \u0634\u0648\u0646\u062f\u060c \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u062f\u0633\u062a \u0686\u067e \u0631\u0627 \u067e\u0634\u062a \u0633\u0631 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u062f\u0633\u062a \u0631\u0627\u0633\u062a \u0631\u0627 \u0628\u0647 \u0637\u0631\u0641 \u062e\u0627\u0631\u062c \u0628\u062f\u0646 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u06a9\u0634\u06cc\u062f \u06a9\u0641 \u062f\u0633\u062a \u0631\u0627\u0633\u062a \u0631\u0648 \u0628\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0627\u0634\u062f ( A ) \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0648 \u0628\u0627\u0633\u0646 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f. \u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u067e\u0627\u0647\u0627 \u0647\u0645\u0686\u0646\u0627\u0646 \u0628\u0647 \u0633\u0645\u062a \u0686\u067e \u0645\u062a\u0645\u0627\u06cc\u0644 \u0628\u0627\u0634\u0646\u062f ( B ) \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u067e\u0627\u0647\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0631\u06af\u0631\u062f\u0627\u0646\u06cc\u062f. <span dir=\"ltr\">\u06f3\u06f0<\/span> \u062a\u0627 <span dir=\"ltr\">\u06f4\u06f0<\/span> \u0645\u0631\u062a\u0628\u0647 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f\u060c \u0633\u067e\u0633 \u0647\u0645\u06cc\u0646 \u06a9\u0627\u0631 \u0631\u0627 \u0628\u0647 \u0637\u0631\u0641 \u0631\u0627\u0633\u062a \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/p>\n<p><a href=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/4-week-exercise-2-300x300-1.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20346 \" src=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/4-week-exercise-2-300x300-1.webp\" alt=\"\" width=\"448\" height=\"448\" srcset=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/4-week-exercise-2-300x300-1.webp 300w, https:\/\/davadarmon.ir\/wp-content\/uploads\/4-week-exercise-2-300x300-1-150x150.webp 150w\" sizes=\"auto, (max-width: 448px) 100vw, 448px\" \/><\/a><\/p>\n<\/div>\n<div class=\"paragraph\">\n<h3 class=\"titr\"><span style=\"font-size: 12pt;\"><strong><span style=\"color: #000000;\">Inner thigh crunch lift<\/span><\/strong><\/span><\/h3>\n<p><strong><span style=\"color: #800000;\">\u0631\u0648 \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f:<\/span><\/strong> \u0648 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0641\u0627\u0635\u0644\u0647 \u0632\u06cc\u0627\u062f\u06cc \u0627\u0632 \u0647\u0645 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f. \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u0631\u0648 \u0628\u0647 \u0628\u0627\u0644\u0627 \u0628\u0627\u0634\u062f \u0648 \u062f\u0633\u062a\u0647\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u067e\u0634\u062a \u0633\u0631 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f ( A ) \u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u0631\u0627 \u0628\u0647 \u0637\u0631\u0641 \u062e\u0627\u0631\u062c \u0628\u062f\u0646 \u0628\u0686\u0631\u062e\u0627\u0646\u06cc\u062f. \u0637\u0648\u0631\u06cc \u06a9\u0647 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u0631\u0648 \u0628\u0647 \u0628\u06cc\u0631\u0648 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u0646\u062f. \u0633\u067e\u0633 \u067e\u0627 \u0631\u0627 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f ( B ) \u0627\u0632 \u062f\u0627\u062e\u0644 \u0631\u0627\u0646 \u0647\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u067e\u0627 \u0631\u0627 \u062f\u0648\u0628\u0627\u0631\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f. <span dir=\"ltr\">\u06f3\u06f0<\/span> \u062a\u0627 <span dir=\"ltr\">\u06f4\u06f0<\/span> \u0645\u0631\u062a\u0628\u0647 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u0633\u067e\u0633 \u0647\u0645\u06cc\u0646 \u06a9\u0627\u0631 \u0631\u0627 \u0628\u0631\u0627\u06cc \u0633\u0645\u062a \u0686\u067e \u0646\u06cc\u0632 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/p>\n<p><a href=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/4-week-exercise-3-300x300-1.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20347 \" src=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/4-week-exercise-3-300x300-1.webp\" alt=\"\" width=\"448\" height=\"448\" srcset=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/4-week-exercise-3-300x300-1.webp 300w, https:\/\/davadarmon.ir\/wp-content\/uploads\/4-week-exercise-3-300x300-1-150x150.webp 150w\" sizes=\"auto, (max-width: 448px) 100vw, 448px\" \/><\/a><\/p>\n<\/div>\n<div class=\"paragraph\">\n<p class=\"titr\"><span style=\"color: #000000;\"><strong><span style=\"font-size: 12pt;\">Weighted pike<\/span><\/strong><\/span><\/p>\n<p><strong><span style=\"color: #800000;\">\u0631\u0648 \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f:<\/span><\/strong> \u067e\u0627\u0647\u0627 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0647\u0645 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u06a9\u0627\u0645\u0644\u0627 \u0628\u06a9\u0634\u06cc\u062f. \u062f\u0633\u062a \u0631\u0627\u0633\u062a \u0631\u0627 \u067e\u0634\u062a \u0633\u0631 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u062f\u0633\u062a \u0686\u067e \u0631\u0627 \u0628\u0647 \u0637\u0631\u0641 \u0639\u0642\u0628 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f\u060c \u062f\u0631 \u062f\u0633\u062a \u0686\u067e \u06cc\u06a9 \u062f\u0645\u0628\u0644 \u0633\u0628\u06a9 \u0628\u06af\u06cc\u0631\u06cc\u062f ( A ) \u067e\u0627\u0647\u0627 \u0631\u0627 \u062a\u0627 <span dir=\"ltr\">\u06f9\u06f0<\/span> \u062f\u0631\u062c\u0647 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u060c \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u062f\u0633\u062a \u0686\u067e \u0631\u0627 \u0628\u0627\u0644\u0627 \u0645\u06cc \u0627\u0648\u0631\u06cc\u062f. \u0633\u067e\u0633 \u0628\u0647 \u0637\u0631\u0641 \u062c\u0644\u0648 \u067e\u0627\u06cc\u06cc\u0646 \u0645\u06cc \u0622\u0648\u0631\u06cc\u062f \u0628\u0627\u0644\u0627 \u062a\u0646\u0647 \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0646\u06cc\u062f\u060c \u0648\u0642\u062a\u06cc \u062f\u0633\u062a \u0686\u067e \u067e\u0627\u06cc\u06cc\u0646 \u0645\u06cc \u0622\u06cc\u062f. \u0628\u0627\u06cc\u062f \u0628\u0627 \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u062f\u0631 \u06cc\u06a9 \u062e\u0637 \u0628\u0627\u0634\u062f ( B ) \u0628\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f. <span dir=\"ltr\">\u06f3\u06f0<\/span> \u062a\u0627 <span dir=\"ltr\">\u06f4\u06f0<\/span> \u0645\u0631\u062a\u0628\u0647 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u060c \u0633\u067e\u0633 \u0647\u0645\u06cc\u0646 \u06a9\u0627\u0631 \u0631\u0627 \u0628\u0631\u0627\u06cc \u0633\u0645\u062a \u062f\u06cc\u06af\u0631 \u0646\u06cc\u0632 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/p>\n<p><a href=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/4-week-exercise-4-300x300-1.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20348 \" src=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/4-week-exercise-4-300x300-1.webp\" alt=\"\" width=\"450\" height=\"450\" srcset=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/4-week-exercise-4-300x300-1.webp 300w, https:\/\/davadarmon.ir\/wp-content\/uploads\/4-week-exercise-4-300x300-1-150x150.webp 150w\" sizes=\"auto, (max-width: 450px) 100vw, 450px\" \/><\/a><\/p>\n<div class=\"titr\"><span style=\"color: #000000; font-size: 12pt;\"><strong>Forearm Plank<\/strong><\/span><\/div>\n<p><a href=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/varzesh-shekam-1-300x167-1.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20349 \" src=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/varzesh-shekam-1-300x167-1.webp\" alt=\"\" width=\"449\" height=\"250\" \/><\/a><\/p>\n<p>A) \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0633\u0627\u0639\u062f \u062e\u0648\u062f \u0631\u0627 \u0635\u0627\u0641 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u060c \u0645\u0637\u0645\u0626\u0646 \u0634\u0648\u06cc\u062f \u0622\u0631\u0646\u062c \u0647\u0627\u06cc\u062a\u0627\u0646 \u062f\u0631\u0633\u062a \u0632\u06cc\u0631 \u0634\u0627\u0646\u0647 \u0647\u0627 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \u0628\u0627\u0634\u062f.<br \/>\nB) \u0647\u0633\u062a\u0647 \u06cc \u0628\u062f\u0646 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0648 \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f. \u0633\u0627\u0639\u062f \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0628\u062f\u0646 \u0631\u0627 \u0627\u0632 \u0633\u0631 \u062a\u0627 \u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a \u067e\u0627\u060c \u062f\u0631 \u06cc\u06a9 \u062e\u0637 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\u06cc \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0633\u0639\u06cc \u0646\u06a9\u0646\u06cc\u062f \u0631\u0627\u0646 \u0647\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f \u06cc\u0627 \u0628\u06cc\u0646\u062f\u0627\u0632\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u0634\u0627\u0646\u0647 \u0647\u0627 \u0648 \u0647\u0633\u062a\u0647 \u06cc \u0628\u062f\u0646 \u0631\u0627 \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u0645\u06cc \u062f\u0647\u062f. \u0622\u0646 \u0631\u0627 \u0628\u0647 \u0645\u062f\u062a\u00a0<span dir=\"ltr\">\u06f3\u06f0<\/span> \u062b\u0627\u0646\u06cc\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u0648\u00a0<span dir=\"ltr\">\u06f1\u06f5<\/span> \u062b\u0627\u0646\u06cc\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f .\u0633\u067e\u0633\u00a0\u062d\u0631\u06a9\u062a \u0628\u0639\u062f\u06cc \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f.<\/p>\n<div class=\"titr\"><span style=\"color: #000000; font-size: 12pt;\"><strong>High Knee Run<\/strong><\/span><\/div>\n<p><a href=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/varzesh-shekam-2-169x300-1.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20350 \" src=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/varzesh-shekam-2-169x300-1.webp\" alt=\"\" width=\"295\" height=\"524\" \/><\/a><\/p>\n<p>A) \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u06cc \u0639\u0631\u0636 \u0628\u0627\u0633\u0646\u060c \u0627\u0632 \u06cc\u06a9\u062f\u06cc\u06af\u0631 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f.<br \/>\nB) \u0632\u0627\u0646\u0648\u06cc \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u0631\u0627 \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u062f\u0633\u062a \u0645\u062e\u0627\u0644\u0641 \u0631\u0627 \u0646\u06cc\u0632 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f.\u0633\u067e\u0633 \u062c\u0647\u062a \u062e\u0648\u062f \u0631\u0627 \u0633\u0631\u06cc\u0639 \u0639\u0648\u0636 \u06a9\u0646\u06cc\u062f \u0637\u0648\u0631\u06cc \u06a9\u0647 \u0632\u0627\u0646\u0648\u06cc \u0686\u067e\u060c \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0647\u0646\u0648\u0632 \u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u0641\u0631\u0648\u062f \u0646\u06cc\u0627\u0645\u062f\u0647 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u06cc\u06cc\u062f. \u00a0\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0647 \u0647\u0645\u06cc\u0646 \u0634\u06a9\u0644 \u0648 \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u062f\u0648\u0633\u062a \u062f\u0627\u0631\u06cc\u062f \u0627\u062f\u0627\u0645\u0647 \u062f\u0647\u06cc\u062f. <span dir=\"ltr\">\u06f2\u06f0<\/span> \u062b\u0627\u0646\u06cc\u0647 \u0628\u0627 \u0633\u0631\u0639\u062a \u0627\u0646\u062c\u0627\u0645\u0634 \u062f\u0647\u06cc\u062f\u060c\u00a0<span dir=\"ltr\">\u06f1\u06f0<\/span> \u062b\u0627\u0646\u06cc\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0647\u0645\u06cc\u0646 \u0634\u06a9\u0644\u060c\u00a0<span dir=\"ltr\">\u06f4<\/span> \u0645\u0631\u062a\u0628\u0647 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f<\/p>\n<div class=\"titr\"><span style=\"color: #000000; font-size: 12pt;\"><strong>Split Jumps<\/strong><\/span><\/div>\n<p><a href=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/varzesh-shekam-3-300x167-1.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20351 \" src=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/varzesh-shekam-3-300x167-1.webp\" alt=\"\" width=\"447\" height=\"249\" \/><\/a><\/p>\n<p>A) \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 \u06cc \u0639\u0631\u0636 \u0628\u0627\u0633\u0646 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f. \u062f\u0633\u062a \u0647\u0627 \u0628\u0627\u06cc\u062f \u062c\u0644\u0648\u06cc \u0642\u0641\u0633\u0647 \u0633\u06cc\u0646\u0647 \u0648 \u0645\u0634\u062a \u06a9\u0631\u062f\u0647 \u0628\u0627\u0634\u0646\u062f. \u0628\u0627 \u06cc\u06a9 \u067e\u0627\u06cc\u062a\u0627\u0646\u060c \u06af\u0627\u0645\u06cc \u0628\u0644\u0646\u062f \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u0648 \u0628\u062f\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0632\u0645\u06cc\u0646 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0628\u0631\u06cc\u062f. \u0647\u0631 \u062f\u0648 \u067e\u0627 \u0628\u0627\u06cc\u062f \u0628\u0627 \u0632\u0627\u0648\u06cc\u0647 \u06cc\u00a0<span dir=\"ltr\">\u06f9\u06f0<\/span> \u062f\u0631\u062c\u0647 \u062e\u0645 \u0634\u0648\u0646\u062f.<br \/>\nB) \u0632\u0627\u0646\u0648\u06cc \u067e\u0634\u062a\u06cc \u0631\u0627 \u06a9\u0645\u06cc \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0631\u0627\u06cc \u0639\u0648\u0636 \u06a9\u0631\u062f\u0646 \u067e\u0627\u0647\u0627 \u0628\u067e\u0631\u06cc\u062f. \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u062f\u0631 \u0647\u0648\u0627 \u0647\u0633\u062a\u06cc\u062f\u060c \u067e\u0627\u06cc \u062c\u0644\u0648\u06cc\u06cc \u0639\u0642\u0628 \u0648 \u067e\u0627\u06cc \u0639\u0642\u0628\u06cc \u062c\u0644\u0648 \u0645\u06cc \u0622\u06cc\u062f. \u0628\u0647 \u0647\u0645\u0627\u0646 \u062d\u0627\u0644\u062a \u06a9\u0647 \u0647\u0631 \u062f\u0648 \u0632\u0627\u0646\u0648 \u062e\u0645 \u0628\u0648\u062f\u0646\u062f \u0641\u0631\u0648\u062f \u0628\u06cc\u0627\u06cc\u06cc\u062f. \u0633\u067e\u0633 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0648 \u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631 \u0633\u0631 \u0631\u0627 \u062a\u062d\u062a \u062a\u0627\u062b\u06cc\u0631 \u0642\u0631\u0627\u0631 \u0645\u06cc \u062f\u0647\u062f. \u00a0<span dir=\"ltr\">\u06f2\u06f0<\/span> \u062b\u0627\u0646\u06cc\u0647 \u0628\u0627 \u0633\u0631\u0639\u062a \u0627\u0646\u062c\u0627\u0645\u0634 \u062f\u0647\u06cc\u062f\u060c\u00a0<span dir=\"ltr\">\u06f1\u06f0<\/span> \u062b\u0627\u0646\u06cc\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0647\u0645\u06cc\u0646 \u0634\u06a9\u0644\u060c\u00a0<span dir=\"ltr\">\u06f4<\/span> \u0645\u0631\u062a\u0628\u0647 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/p>\n<div class=\"titr\"><span style=\"color: #000000; font-size: 12pt;\"><strong>Full Star Plank<\/strong><\/span><\/div>\n<p><a href=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/varzesh-shekam-4-300x267-1.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20352 \" src=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/varzesh-shekam-4-300x267-1.webp\" alt=\"\" width=\"442\" height=\"393\" \/><\/a><\/p>\n<p>A) \u062f\u0633\u062a \u0631\u0627\u0633\u062a \u0631\u0627 \u0635\u0627\u0641 \u0632\u06cc\u0631 \u0634\u0627\u0646\u0647 \u06cc \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0647\u0645 \u0648 \u0635\u0627\u0641 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f.<br \/>\nB) \u062f\u0633\u062a \u0648 \u067e\u0627\u06cc \u0633\u0645\u062a \u0686\u067e \u0631\u0627 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0631\u062f\u06cc\u062f \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f.<br \/>\nC) \u0628\u0639\u062f \u0627\u0632 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a\u060c \u0647\u0645\u06cc\u0646 \u06a9\u0627\u0631 \u0631\u0627 \u0628\u0627 \u062c\u0647\u062a \u0645\u062e\u0627\u0644\u0641 \u0646\u06cc\u0632 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062f\u0633\u062a \u0647\u0627\u060c \u0634\u0627\u0646\u0647 \u0647\u0627\u060c \u0648 \u0647\u0633\u062a\u0647 \u06cc \u0628\u062f\u0646 \u0631\u0627 \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u0645\u06cc \u062f\u0647\u062f. <span dir=\"ltr\">\u06f3\u06f0<\/span> \u062b\u0627\u0646\u06cc\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u060c\u00a0<span dir=\"ltr\">\u06f1\u06f5<\/span> \u062b\u0627\u0646\u06cc\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633\u00a0<span dir=\"ltr\">\u06f3\u06f0<\/span> \u062b\u0627\u0646\u06cc\u0647 \u062f\u0631 \u062c\u0647\u062a \u0645\u062e\u0627\u0644\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f<br \/>\n* \u0627\u06af\u0631 \u0645\u0686 \u062f\u0633\u062a \u06cc\u0627 \u0634\u0627\u0646\u0647 \u062a\u0627\u0646 \u0645\u0634\u06a9\u0644 \u062f\u0627\u0631\u062f \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0631\u0648\u06cc \u0633\u0627\u0639\u062f \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n<div class=\"titr\"><span style=\"color: #000000; font-size: 12pt;\"><strong>Lateral Shuffle<\/strong><\/span><\/div>\n<p><a href=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/varzesh-shekam-5-189x300-1.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20353 \" src=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/varzesh-shekam-5-189x300-1.webp\" alt=\"\" width=\"298\" height=\"473\" \/><\/a><\/p>\n<p>A) \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u06cc \u0639\u0631\u0636 \u0628\u0627\u0633\u0646 \u0628\u0627\u0632 \u0648 \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f. \u0647\u0631 \u062f\u0648 \u062f\u0633\u062a \u0631\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u06af\u0627\u0631\u062f \u06af\u0631\u0641\u062a\u0646\u060c \u0645\u0642\u0627\u0628\u0644 \u0642\u0641\u0633\u0647 \u0633\u06cc\u0646\u0647 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f.<br \/>\nB) \u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u0648 \u0686\u067e \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f. \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0631\u0627 \u0686\u0647\u0627\u0631 \u0628\u0627\u0631 \u0628\u0627 \u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u0648 \u0633\u067e\u0633 \u0686\u0647\u0627\u0631 \u0645\u0631\u062a\u0628\u0647 \u0628\u0627 \u067e\u0627\u06cc \u0686\u067e \u0627\u0646\u062c\u0627\u0645 \u0648 \u0628\u0647 \u0647\u0645\u06cc\u0646 \u062a\u0631\u062a\u06cc\u0628 \u0627\u062f\u0627\u0645\u0647 \u062f\u0647\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u060c \u0648 \u0686\u0647\u0627\u0631 \u0633\u0631 \u0631\u0627\u0646 \u0631\u0627 \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u0645\u06cc \u062f\u0647\u062f.\u00a0<span dir=\"ltr\">\u06f2\u06f0<\/span> \u062b\u0627\u0646\u06cc\u0647 \u0628\u0627 \u0633\u0631\u0639\u062a \u0627\u0646\u062c\u0627\u0645\u0634 \u062f\u0647\u06cc\u062f\u060c\u00a0<span dir=\"ltr\">\u06f1\u06f0<\/span> \u062b\u0627\u0646\u06cc\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0647\u0645\u06cc\u0646 \u0634\u06a9\u0644\u060c\u00a0<span dir=\"ltr\">\u06f4<\/span> \u0645\u0631\u062a\u0628\u0647 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/p>\n<div class=\"titr\"><span style=\"color: #000000; font-size: 12pt;\"><strong>Bicycle<\/strong><\/span><\/div>\n<p><a href=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/varzesh-shekam-6-300x263-1.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20354 \" src=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/varzesh-shekam-6-300x263-1.webp\" alt=\"\" width=\"449\" height=\"394\" \/><\/a><\/p>\n<p>A) \u0631\u0648\u06cc \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0627 \u0641\u0627\u0635\u0644\u0647 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u062f\u0633\u062a \u0647\u0627 \u067e\u0634\u062a \u0633\u0631 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f \u0648 \u0633\u0631\u060c \u06af\u0631\u062f\u0646\u060c \u0648 \u0634\u0627\u0646\u0647 \u0647\u0627 \u06a9\u0645\u06cc \u062e\u0645 \u0634\u062f\u0647 \u0628\u0627\u0634\u062f.<br \/>\nB) \u06cc\u06a9\u06cc \u0627\u0632 \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u062e\u0648\u062f \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u0622\u0631\u0646\u062c \u062f\u0633\u062a \u0645\u062e\u0627\u0644\u0641 \u0631\u0627 \u0628\u0647 \u0637\u0631\u0641 \u0622\u0646 \u0628\u0628\u0631\u06cc\u062f. \u067e\u0633 \u0627\u0632 \u0627\u06cc\u0646\u06a9\u0647 \u0632\u0627\u0646\u0648 \u0631\u0627 \u0628\u0631\u06af\u0631\u062f\u0627\u0646\u062f\u06cc\u062f\u060c \u0628\u0644\u0627\u0641\u0627\u0635\u0644\u0647 \u0628\u0627 \u067e\u0627\u06cc \u0645\u062e\u0627\u0644\u0641 \u0622\u0646 \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0639\u0636\u0644\u0627\u062a \u0647\u0633\u062a\u0647 \u0628\u062f\u0646 \u0631\u0627 \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u0645\u06cc \u062f\u0647\u062f. <span dir=\"ltr\">\u06f6\u06f0<\/span> \u062b\u0627\u0646\u06cc\u0647 \u0628\u0627 \u0633\u0631\u0639\u062a \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/p>\n<div class=\"titr\"><span style=\"color: #000000; font-size: 12pt;\"><strong>Skaters<\/strong><\/span><\/div>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/varzesh-shekam-7-233x300-1.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20355 \" src=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/varzesh-shekam-7-233x300-1.webp\" alt=\"\" width=\"327\" height=\"421\" \/><\/a><\/p>\n<p>A) \u067e\u0627\u0647\u0627 \u0631\u0627 \u06a9\u0645\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0633\u062a \u0647\u0627 \u0631\u0627 \u062f\u0631 \u062f\u0648 \u0637\u0631\u0641 \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f.<br \/>\nB) \u06cc\u06a9 \u067e\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u0628\u0628\u0631\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u062c\u0644\u0648\u06cc\u06cc \u0631\u0627 \u0628\u0647 \u0632\u0627\u0648\u06cc\u0647 <span dir=\"ltr\">\u06f9\u06f0<\/span> \u062f\u0631\u062c\u0647 \u062e\u0645 \u06a9\u0646\u06cc\u062f.<br \/>\nC) \u062f\u0633\u062a \u0647\u0627 \u0631\u0627 \u062f\u0631 \u062c\u0644\u0648\u06cc \u0632\u0627\u0646\u0648\u06cc \u062e\u0645 \u0634\u062f\u0647 \u0628\u0686\u0631\u062e\u0627\u0646\u06cc\u062f \u0648 \u067e\u0627\u06cc\u06cc \u0631\u0627 \u06a9\u0647 \u0628\u0647 \u0639\u0642\u0628 \u0628\u0631\u062f\u06cc\u062f \u062c\u0644\u0648 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u0627\u06cc\u0646 \u0628\u0627\u0631 \u067e\u0627\u06cc \u0645\u062e\u0627\u0644\u0641 \u0631\u0627 \u00a0\u0628\u0647 \u0639\u0642\u0628 \u0628\u0628\u0631\u06cc\u062f. \u062f\u0631\u0633\u062a \u0645\u0627\u0646\u0646\u062f \u06a9\u0633\u06cc \u06a9\u0647 \u0628\u0627 \u0633\u0631\u0639\u062a \u0627\u0633\u06a9\u06cc\u062a<br \/>\n\u0645\u06cc \u0631\u0648\u062f\u060c \u062f\u0633\u062a \u0647\u0627 \u0631\u0627 \u062a\u06a9\u0627\u0646 \u062f\u0647\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627 \u0631\u0627 \u06cc\u06a9\u06cc \u067e\u0633 \u0627\u0632 \u062f\u06cc\u06af\u0631\u06cc \u0628\u0647 \u062c\u0644\u0648 \u0648 \u0639\u0642\u0628 \u0628\u0628\u0631\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0646\u060c \u0686\u0647\u0627\u0631 \u0633\u0631 \u0631\u0627\u0646 \u0648 \u0628\u0627\u0633\u0646 \u0631\u0627 \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u0645\u06cc \u062f\u0647\u062f.<span dir=\"ltr\">\u06f2\u06f0<\/span> \u062b\u0627\u0646\u06cc\u0647 \u0628\u0627 \u0633\u0631\u0639\u062a \u0627\u0646\u062c\u0627\u0645\u0634 \u062f\u0647\u06cc\u062f\u060c\u00a0<span dir=\"ltr\">\u06f1\u06f0<\/span> \u062b\u0627\u0646\u06cc\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0647\u0645\u06cc\u0646 \u0634\u06a9\u0644\u060c\u00a0<span dir=\"ltr\">\u06f4<\/span> \u0645\u0631\u062a\u0628\u0647 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/p>\n<div class=\"titr\"><span style=\"color: #000000; font-size: 12pt;\"><strong>Bicycle<\/strong><\/span><\/div>\n<div class=\"titr\"><span style=\"color: #000000; font-size: 12pt;\"><strong>Double Leg Stretch<\/strong><\/span><\/div>\n<p><a href=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/varzesh-shekam-8-291x300-1.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20356 \" src=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/varzesh-shekam-8-291x300-1.webp\" alt=\"\" width=\"452\" height=\"466\" \/><\/a><\/p>\n<p>A) \u0631\u0648 \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0632\u0627\u0648\u06cc\u0647 <span dir=\"ltr\">\u06f9\u06f0<\/span> \u062f\u0631\u062c\u0647 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0633\u062a \u0647\u0627 \u0631\u0627 \u062f\u0631 \u0637\u0648\u0644 \u0645\u0627\u0647\u06cc\u0686\u0647 \u06cc \u0633\u0627\u0642 \u067e\u0627 \u062f\u0631\u0627\u0632 \u06a9\u0646\u06cc\u062f. \u067e\u0627\u06cc\u06cc\u0646 \u06a9\u0645\u0631 \u0628\u0627\u06cc\u062f \u0628\u0647 \u0637\u0631\u0641 \u0632\u0645\u06cc\u0646 \u0641\u0634\u0627\u0631 \u0628\u06cc\u0627\u0648\u0631\u062f \u0648 \u0633\u0631\u060c \u06af\u0631\u062f\u0646 \u0648 \u0634\u0627\u0646\u0647 \u0647\u0627 \u0645\u0642\u062f\u0627\u0631\u06cc \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0641\u0627\u0635\u0644\u0647 \u0628\u06af\u06cc\u0631\u0646\u062f.<br \/>\nB) \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0646\u0641\u0633 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u062f\u0627\u062e\u0644 \u0645\u06cc \u06a9\u0634\u06cc\u062f\u060c \u062f\u0633\u062a \u0647\u0627 \u0631\u0627 \u0635\u0627\u0641 \u0628\u0647 \u0637\u0631\u0641 \u067e\u0634\u062a \u0633\u0631 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0646\u06cc\u0632 \u0635\u0627\u0641 \u062f\u0631 \u0647\u0645\u0627\u0646 \u0632\u0627\u0648\u06cc\u0647 \u0628\u0647 \u0637\u0631\u0641 \u062c\u0644\u0648 \u0628\u06a9\u0634\u06cc\u062f. \u0648\u0642\u062a\u06cc \u0646\u0641\u0633 \u062e\u0648\u062f \u0631\u0627 \u0628\u06cc\u0631\u0648\u0646 \u062f\u0627\u062f\u06cc\u062f\u060c \u062f\u0633\u062a \u0647\u0627 \u0648 \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0631 \u062c\u0627\u06cc \u0627\u0648\u0644 \u062e\u0648\u062f \u0628\u0631\u06af\u0631\u062f\u0627\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0639\u0636\u0644\u0627\u062a \u0647\u0633\u062a\u0647\u060c \u06a9\u0645\u0631 \u0648 \u062f\u0648 \u0633\u0631 \u0631\u0627 \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u0645\u06cc \u062f\u0647\u062f. <span dir=\"ltr\">\u06f3\u06f0<\/span> \u062b\u0627\u0646\u06cc\u0647 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u060c\u00a0<span dir=\"ltr\">\u06f1\u06f5<\/span> \u062b\u0627\u0646\u06cc\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f \u0648 \u0645\u062c\u062f\u062f\u0627\u00a0<span dir=\"ltr\">\u06f3\u06f0<\/span> \u062b\u0627\u0646\u06cc\u0647 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f<\/p>\n<div class=\"titr\"><span style=\"color: #000000; font-size: 12pt;\"><strong>Core Body Hops<\/strong><\/span><\/div>\n<p><a href=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/varzesh-shekam-9-200x300-1.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20357 \" src=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/varzesh-shekam-9-200x300-1.webp\" alt=\"\" width=\"317\" height=\"476\" \/><\/a><\/p>\n<p>A) \u0634\u0627\u0646\u0647 \u0647\u0627 \u0631\u0627 \u062f\u0631\u0633\u062a \u0628\u0627\u0644\u0627\u06cc \u0645\u0686 \u062f\u0633\u062a \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u060c \u067e\u0627\u0647\u0627 \u062c\u0645\u0639 \u0628\u0627\u0634\u062f\u060c \u0648 \u0628\u062f\u0646 \u062f\u0631 \u06cc\u06a9 \u062e\u0637 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f ( \u0645\u0627\u0646\u0646\u062f \u062a\u0635\u0648\u06cc\u0631 \u0628\u0627\u0644\u0627\u06cc\u06cc ).<br \/>\nB) \u062f\u0631 \u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u062a\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0648 \u067e\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0686\u067e \u0628\u0628\u0631\u06cc\u062f\u060c \u067e\u0627\u0647\u0627 \u0686\u0633\u0628\u06cc\u062f\u0647 \u0628\u0647 \u0647\u0645 \u0628\u0645\u0627\u0646\u062f.<br \/>\nC) \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0648\u0633\u0637 \u0628\u0631\u06af\u0631\u062f\u0627\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0647 \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u0628\u0628\u0631\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0639\u0636\u0644\u0627\u062a \u0647\u0633\u062a\u0647 \u0628\u062f\u0646\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u060c \u0686\u0647\u0627\u0631 \u0633\u0631 \u0631\u0627\u0646\u060c \u0648 \u0631\u0627\u0646 \u0647\u0627 \u0631\u0627 \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u0645\u06cc \u062f\u0647\u062f. <span dir=\"ltr\">\u06f2\u06f0<\/span> \u062b\u0627\u0646\u06cc\u0647 \u0628\u0627 \u0633\u0631\u0639\u062a \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u060c\u00a0<span dir=\"ltr\">\u06f1\u06f0<\/span> \u062b\u0627\u0646\u06cc\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f \u0648 \u06f4 \u0645\u0631\u062a\u0628\u0647 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f<\/p>\n<div class=\"titr\"><span style=\"color: #000000; font-size: 12pt;\"><strong>Full Body Roll-Ups<\/strong><\/span><\/div>\n<p><a href=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/varzesh-shekam-10-225x300-1.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20358 \" src=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/varzesh-shekam-10-225x300-1.webp\" alt=\"\" width=\"319\" height=\"425\" \/><\/a><\/p>\n<p>A) \u0628\u0647 \u067e\u0634\u062a \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u062f\u0633\u062a \u0647\u0627 \u0631\u0627 \u0628\u0647 \u0637\u0631\u0641 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0628\u06a9\u0634\u06cc\u062f\u060c \u067e\u0627\u0647\u0627 \u062f\u0631\u0627\u0632 \u0634\u0648\u062f \u0648 \u0645\u0686 \u067e\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f.<br \/>\nB) \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u062f\u0633\u062a \u0647\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0645\u06cc \u0622\u0648\u0631\u06cc\u062f \u0648 \u0686\u0627\u0646\u0647 \u0648 \u0642\u0641\u0633\u0647 \u0633\u06cc\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0645\u06cc \u0622\u0648\u0631\u06cc\u062f\u060c \u0646\u0641\u0633 \u0631\u0627 \u0628\u0647 \u0637\u0631\u0641 \u062f\u0627\u062e\u0644 \u0628\u06a9\u0634\u06cc\u062f. \u0648\u0642\u062a\u06cc \u06a9\u0644 \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0622\u0648\u0631\u062f\u06cc\u062f \u0648 \u0631\u0648\u06cc \u067e\u0627\u0647\u0627 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u06cc\u062f \u0646\u0641\u0633 \u0631\u0627 \u0628\u06cc\u0631\u0648\u0646 \u062f\u0647\u06cc\u062f\u060c \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0628\u0647 \u0637\u0631\u0641 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u0628\u0631\u0648\u06cc\u062f.<br \/>\nC) \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0631\u0627 \u0628\u0647 \u062c\u0627\u06cc \u0627\u0648\u0644 \u0628\u0627\u0632 \u0645\u06cc \u06af\u0631\u062f\u0627\u0646\u06cc\u062f\u060c \u0646\u0641\u0633 \u0631\u0627 \u0628\u0647 \u0637\u0631\u0641 \u062f\u0627\u062e\u0644 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0648\u0642\u062a\u06cc \u062a\u0645\u0627\u0645 \u0628\u062f\u0646 \u0628\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0631\u0633\u06cc\u062f \u0648 \u062f\u0633\u062a \u0647\u0627 \u062f\u0648\u0628\u0627\u0631\u0647 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u060c \u0646\u0641\u0633 \u0631\u0627 \u0628\u06cc\u0631\u0648\u0646 \u062f\u0647\u06cc\u062f. \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0631\u0627\u06cc \u0628\u0627\u0644\u0627 \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u0622\u0648\u0631\u062f\u0646 \u0628\u062f\u0646 \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0639\u0636\u0644\u0627\u062a \u0647\u0633\u062a\u0647 \u0628\u062f\u0646\u060c \u0634\u0627\u0646\u0647 \u0647\u0627 \u0648 \u06a9\u0645\u0631 \u0631\u0627 \u062a\u062d\u062a \u062a\u0627\u062b\u06cc\u0631 \u0642\u0631\u0627\u0631 \u0645\u06cc \u062f\u0647\u062f. <span dir=\"ltr\">\u06f1\u06f0<\/span> \u062a\u0627 <span dir=\"ltr\">\u06f1\u06f2<\/span> \u0645\u0631\u062a\u0628\u0647 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u06a9\u0627\u0645\u0644 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0631\u0627\u06cc \u067e\u0627\u06cc\u0627\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0633\u06cc\u0627\u0631 \u0639\u0627\u0644\u06cc \u0627\u0633\u062a\u060c \u0686\u0648\u0646 \u0646\u0647 \u062a\u0646\u0647\u0627 \u0628\u0627\u0639\u062b \u0642\u0648\u06cc \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0639\u0631\u0636\u06cc \u0634\u06a9\u0645 \u0645\u06cc \u0634\u0648\u062f \u0628\u0644\u06a9\u0647 \u06a9\u0634\u0634 \u062e\u0648\u0628\u06cc \u0646\u06cc\u0632 \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0645\u06cc \u062f\u0647\u062f.<\/p>\n<div>\n<div class=\"entry\">\n<table width=\"393\">\n<tbody>\n<tr>\n<td width=\"393\"><span style=\"color: #993300;\">\u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f:<\/span><\/td>\n<\/tr>\n<tr>\n<td>\n<ul>\n<li><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/davadarmon.ir\/?p=2737\" target=\"_blank\" rel=\"noopener noreferrer\"><strong><span class=\"current\">\u062d\u0631\u06a9\u0627\u062a \u0633\u0627\u062f\u0647 \u06cc\u0648\u06af\u0627 \u0628\u0631\u0627\u06cc \u0622\u0631\u0627\u0645\u0634 \u0630\u0647\u0646<\/span><\/strong><\/a><\/span><\/li>\n<li><a href=\"https:\/\/davadarmon.ir\/?p=7073\" target=\"_blank\" rel=\"noopener noreferrer\"><strong><span class=\"current\" style=\"color: #0000ff;\">\u0622\u062b\u0627\u0631 \u0633\u0648\u062f\u0645\u0646\u062f \u0648\u0631\u0632\u0634 \u0627\u06cc\u0631\u0648\u0628\u06cc\u06a9 \u0628\u0631 \u0633\u0644\u0627\u0645\u062a\u06cc \u062c\u0633\u0645\u06cc \u0648 \u0631\u0648\u062d\u06cc<\/span><\/strong><\/a><\/li>\n<li><a href=\"https:\/\/davadarmon.ir\/?p=1072\" target=\"_blank\" rel=\"noopener noreferrer\"><strong><span class=\"current\" style=\"color: #0000ff;\">\u0644\u0627\u063a\u0631\u0634\u062f\u0646 \u0628\u062f\u0648\u0646 \u0648\u0631\u0632\u0634 \u0648 \u0631\u0698\u06cc\u0645 \u0628\u0627 \u0642\u0647\u0648\u0647 \u0633\u0628\u0632<\/span><\/strong><\/a><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<p><a href=\"https:\/\/ble.ir\/join\/9GveAXGELH\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" class=\"tie-appear alignnone\" src=\"https:\/\/davadarmon.ir\/wp-content\/uploads\/telegram-advresting.png\" alt=\"\" width=\"575\" height=\"92\" \/><\/a><\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0686\u06a9\u06cc\u062f\u0647: \u0628\u06cc \u062a\u0631\u062f\u06cc\u062f \u0686\u0631\u0628\u06cc \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u062a\u0631\u06a9\u06cc\u0628 \u0646\u0627\u0645\u0646\u0627\u0633\u0628\u06cc \u062f\u0631 \u0627\u0646\u062f\u0627\u0645 \u0627\u0641\u0631\u0627\u062f \u0627\u06cc\u062c\u0627\u062f \u0646\u0645\u0648\u062f\u0647 \u0648 \u0627\u0646\u062a\u062e\u0627\u0628 \u0644\u0628\u0627\u0633 \u0628\u0631\u0627\u0632\u0646\u062f\u0647 \u0631\u0627 \u062f\u0634\u0648\u0627\u0631 \u062e\u0648\u0627\u0647\u062f \u0646\u0645\u0648\u062f. \u0622\u0646\u0627\u0646 \u06a9\u0647 \u0686\u0631\u0628\u06cc \u0634\u06a9\u0645 \u062f\u0627\u0631\u0646\u062f\u060c \u062e\u0648\u0628 \u0645\u06cc \u062f\u0627\u0646\u0646\u062f \u06a9\u0647 \u0622\u0628 \u06a9\u0631\u062f\u0646 \u0627\u06cc\u0646 \u0686\u0631\u0628\u06cc \u0627\u0632 \u0645\u0634\u06a9\u0644 \u062a\u0631\u06cc\u0646 \u06a9\u0627\u0631\u0647\u0627\u0633\u062a. \u00a0\u00a0 \u062e\u0644\u0627\u0635 \u0634\u062f\u0646 \u0627\u0632 \u0634\u0631 \u0627\u06cc\u0646 \u0646\u0648\u0639 \u0686\u0631\u0628\u06cc \u0633\u0639\u06cc \u0648 \u062a\u0644\u0627\u0634 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0645\u06cc\u0637\u0644\u0628\u062f. \u0644\u06cc\u06a9\u0646 \u0631\u0648\u0634 \u0647\u0627\u06cc &hellip;<\/p>\n","protected":false},"author":2,"featured_media":19771,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"sfsi_plus_gutenberg_text_before_share":"","sfsi_plus_gutenberg_show_text_before_share":"","sfsi_plus_gutenberg_icon_type":"","sfsi_plus_gutenberg_icon_alignemt":"","sfsi_plus_gutenburg_max_per_row":"","footnotes":""},"categories":[30,31,681,1,32,23],"tags":[3082,3081,57,3083,90,3087,3085,1459,3084,3086],"class_list":["post-9999","post","type-post","status-publish","format-standard","has-post-thumbnail","","category-30","category-31","category-681","category-1","category-32","category-23","tag-3082","tag-3081","tag-57","tag-3083","tag-90","tag-3087","tag-3085","tag-1459","tag-3084","tag-3086"],"_links":{"self":[{"href":"https:\/\/davadarmon.ir\/index.php?rest_route=\/wp\/v2\/posts\/9999","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/davadarmon.ir\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/davadarmon.ir\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/davadarmon.ir\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/davadarmon.ir\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9999"}],"version-history":[{"count":14,"href":"https:\/\/davadarmon.ir\/index.php?rest_route=\/wp\/v2\/posts\/9999\/revisions"}],"predecessor-version":[{"id":23785,"href":"https:\/\/davadarmon.ir\/index.php?rest_route=\/wp\/v2\/posts\/9999\/revisions\/23785"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/davadarmon.ir\/index.php?rest_route=\/wp\/v2\/media\/19771"}],"wp:attachment":[{"href":"https:\/\/davadarmon.ir\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9999"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/davadarmon.ir\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9999"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/davadarmon.ir\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9999"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}