{"id":169609,"date":"2025-07-07T14:00:04","date_gmt":"2025-07-07T10:30:04","guid":{"rendered":"https:\/\/mosbatesabz.com\/mag\/?p=169609"},"modified":"2025-07-07T13:20:04","modified_gmt":"2025-07-07T09:50:04","slug":"muscular-endurance-exercises","status":"publish","type":"post","link":"https:\/\/mosbatesabz.com\/mag\/muscular-endurance-exercises\/","title":{"rendered":"\u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc"},"content":{"rendered":"<h2>\u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0686\u06cc\u0633\u062a \u0648 \u0686\u0631\u0627 \u0627\u0647\u0645\u06cc\u062a \u062f\u0627\u0631\u062f\u061f<\/h2>\n<p>\u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0647 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u06cc\u06a9 \u0639\u0636\u0644\u0647 \u06cc\u0627 \u06af\u0631\u0648\u0647\u06cc \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u062f\u0631 \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u0627\u062a \u062a\u06a9\u0631\u0627\u0631\u06cc \u06cc\u0627 \u062a\u062d\u0645\u0644 \u0627\u0646\u0642\u0628\u0627\u0636 \u0645\u062f\u0627\u0648\u0645 \u062f\u0631 \u06cc\u06a9 \u0628\u0627\u0632\u0647 \u0632\u0645\u0627\u0646\u06cc \u0645\u0634\u062e\u0635 \u0627\u0637\u0644\u0627\u0642 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u0647\u0645\u06cc\u062a \u0627\u06cc\u0646 \u0648\u06cc\u0698\u06af\u06cc \u0627\u0632 \u0622\u0646 \u062c\u0647\u062a \u0627\u0633\u062a \u06a9\u0647:<\/p>\n<ul>\n<li>\u0645\u0648\u062c\u0628 \u0628\u0647\u0628\u0648\u062f \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u0627\u0646\u062c\u0627\u0645 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u0628\u062f\u0648\u0646 \u062e\u0633\u062a\u06af\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\n<li>\u062f\u0631 \u06a9\u0627\u0647\u0634 \u062e\u0637\u0631 \u0622\u0633\u06cc\u0628\u200c\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u0627\u0633\u06a9\u0644\u062a\u06cc \u0646\u0642\u0634 \u062f\u0627\u0631\u062f.<\/li>\n<li>\u0628\u0627 \u0628\u0647\u0628\u0648\u062f \u062c\u0631\u06cc\u0627\u0646 \u062e\u0648\u0646 \u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u0633\u0648\u062e\u062a\u200c\u0648\u0633\u0627\u0632 \u0633\u0644\u0648\u0644\u06cc \u0646\u06cc\u0632 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\n<\/ul>\n\n    <div class=\"suggested-box\" style=\"background-color: #25A59512; border-right: 5px solid #25A595; padding: 16px 20px; margin: 24px 0; border-radius: 12px;\">\n        <div style=\"font-weight: bold; font-size: 16px; color: #27AA9A; margin-bottom: 10px;\">\u0686\u0647 \u0648\u06cc\u062a\u0627\u0645\u0646\u06cc \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0648 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u200c\u0634\u0648\u062f\u061f<\/div>\n        <a href=\"https:\/\/mosbatesabz.com\/mag\/vitamin-for-muscle-strength\/\" style=\"display: inline-block; margin-top: 6px; font-weight: bold; color: #192736; text-decoration: underline;\">\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u0646\u06cc<\/a>\n    <\/div>\n<h2>\u0631\u0627\u0647\u200c\u0647\u0627\u06cc \u0645\u0648\u062b\u0631 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc<\/h2>\n<p>\u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u06cc\u06a9\u06cc \u0627\u0632 \u067e\u0646\u062c \u0641\u0627\u06a9\u062a\u0648\u0631 \u0645\u0647\u0645 \u0645\u0631\u062a\u0628\u0637 \u0628\u0627 \u0633\u0644\u0627\u0645\u062a \u062f\u0631 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0647\u0645 \u062f\u0631 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0648 \u0647\u0645 \u062f\u0631 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u06a9\u0627\u0631\u0628\u0631\u062f \u062f\u0627\u0631\u062f. \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0628\u0627 \u0628\u0631\u0631\u0633\u06cc \u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627 \u0648 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627\u06cc \u0645\u0648\u062b\u0631\u060c \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0639\u0644\u0645\u06cc \u0648 \u0627\u0635\u0648\u0644\u06cc\u060c \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f.<\/p>\n<h2>\u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc<\/h2>\n<p>\u0627\u06af\u0631 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u06cc \u0647\u0633\u062a\u06cc\u062f \u06a9\u0647 \u0628\u062f\u0648\u0646 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u062e\u0627\u0635 \u0648 \u062f\u0631 \u0645\u0646\u0632\u0644 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u060c \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0632\u0646 \u0628\u062f\u0646 \u06af\u0632\u06cc\u0646\u0647\u200c\u06cc \u0645\u0646\u0627\u0633\u0628\u06cc \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0639\u0628\u0627\u0631\u062a\u0646\u062f \u0627\u0632:<\/p>\n<h3>\u06f1. \u067e\u0644\u0627\u0646\u06a9 (Plank)<\/h3>\n<p>\u067e\u0644\u0627\u0646\u06a9 \u062d\u0631\u06a9\u062a\u06cc \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0648 \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u0627\u0633\u062a. \u0647\u0631 \u0628\u0627\u0631 \u062a\u0627 \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \u062d\u0641\u0638 \u0634\u0648\u062f\u060c \u0645\u0648\u0642\u0639\u06cc\u062a \u0631\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f. \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0627 <a href=\"https:\/\/mosbatesabz.com\/mag\/mountain-climbers\/\" target=\"_blank\" rel=\"noopener\">\u062d\u0631\u06a9\u062a \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc<\/a> \u0646\u06cc\u0632 \u062a\u0631\u06a9\u06cc\u0628 \u0648 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f.<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-169681 size-full\" src=\"https:\/\/mosbatesabz.com\/mag\/wp-content\/uploads\/2025\/07\/Plank.jpg\" alt=\"\u0622\u0645\u0648\u0632\u0634 \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0628\u0631\u0627\u06cc \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\" width=\"800\" height=\"500\" title=\"\" srcset=\"https:\/\/mosbatesabz.com\/mag\/wp-content\/uploads\/2025\/07\/Plank.jpg 800w, https:\/\/mosbatesabz.com\/mag\/wp-content\/uploads\/2025\/07\/Plank-300x188.jpg 300w, https:\/\/mosbatesabz.com\/mag\/wp-content\/uploads\/2025\/07\/Plank-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3>\u06f2. \u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 (Bodyweight Squats)<\/h3>\n<p><a href=\"https:\/\/mosbatesabz.com\/mag\/squat-movement\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0633\u06a9\u0627\u062a<\/a> \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0631\u0627 \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0627\u0646\u062c\u0627\u0645 \u0633\u062a\u200c\u0647\u0627\u06cc \u0628\u0627 \u062a\u06a9\u0631\u0627\u0631 \u0628\u0627\u0644\u0627 (\u0645\u062b\u0644\u0627 \u06f2\u06f5 \u062a\u06a9\u0631\u0627\u0631) \u0628\u0647\u200c\u062a\u062f\u0631\u06cc\u062c \u0628\u0627\u0639\u062b \u0628\u0647\u0628\u0648\u062f \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u0647\u0627 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-169682 size-full\" src=\"https:\/\/mosbatesabz.com\/mag\/wp-content\/uploads\/2025\/07\/Bodyweight-Squats.jpg\" alt=\"\u0622\u0645\u0648\u0632\u0634 \u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 \u0628\u0631\u0627\u06cc \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\" width=\"800\" height=\"500\" title=\"\" srcset=\"https:\/\/mosbatesabz.com\/mag\/wp-content\/uploads\/2025\/07\/Bodyweight-Squats.jpg 800w, https:\/\/mosbatesabz.com\/mag\/wp-content\/uploads\/2025\/07\/Bodyweight-Squats-300x188.jpg 300w, https:\/\/mosbatesabz.com\/mag\/wp-content\/uploads\/2025\/07\/Bodyweight-Squats-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3>\u06f3. \u0634\u0646\u0627 (Push-ups)<\/h3>\n<p>\u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u06cc \u0634\u0646\u0627\u060c \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u062a \u0642\u0641\u0633\u0647 \u0633\u06cc\u0646\u0647\u060c \u0634\u0627\u0646\u0647 \u0648 \u0628\u0627\u0632\u0648 \u0631\u0627 \u0627\u0631\u062a\u0642\u0627 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0627\u06af\u0631 \u062f\u0631 \u0627\u0628\u062a\u062f\u0627 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u062f\u0634\u0648\u0627\u0631 \u0627\u0633\u062a\u060c \u0627\u0632 \u0646\u0633\u062e\u0647 \u0633\u0627\u062f\u0647\u200c\u062a\u0631 (\u0632\u0627\u0646\u0648 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646) \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f.<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-169684 size-full\" src=\"https:\/\/mosbatesabz.com\/mag\/wp-content\/uploads\/2025\/07\/Push-ups.jpg\" alt=\"\u0622\u0645\u0648\u0632\u0634 \u062d\u0631\u06a9\u062a \u0634\u0646\u0627 \u0628\u0631\u0627\u06cc \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\" width=\"800\" height=\"500\" title=\"\" srcset=\"https:\/\/mosbatesabz.com\/mag\/wp-content\/uploads\/2025\/07\/Push-ups.jpg 800w, https:\/\/mosbatesabz.com\/mag\/wp-content\/uploads\/2025\/07\/Push-ups-300x188.jpg 300w, https:\/\/mosbatesabz.com\/mag\/wp-content\/uploads\/2025\/07\/Push-ups-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3>\u06f4. \u0644\u0627\u0646\u06af\u0632 (Walking Lunges)<\/h3>\n<p>\u062d\u0631\u06a9\u062a\u06cc \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0648 \u0633\u0631\u06cc\u0646\u06cc \u0627\u0633\u062a. \u0627\u0646\u062c\u0627\u0645 \u0644\u0627\u0646\u06af\u0632 \u0628\u0627 \u062a\u06a9\u0631\u0627\u0631 \u0628\u0627\u0644\u0627 (\u0645\u062b\u0644\u0627 \u06f1\u06f5 \u062a\u06a9\u0631\u0627\u0631 \u0628\u0647 \u0628\u0627\u0644\u0627 \u0628\u0631\u0627\u06cc \u0647\u0631 \u067e\u0627) \u0645\u0648\u062c\u0628 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627 \u0648 \u062a\u0639\u0627\u062f\u0644 \u0628\u062f\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-169686 size-full\" src=\"https:\/\/mosbatesabz.com\/mag\/wp-content\/uploads\/2025\/07\/Walking-Lunges.jpg\" alt=\"\u0622\u0645\u0648\u0632\u0634 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af\u0632 \u0628\u0631\u0627\u06cc \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\" width=\"800\" height=\"500\" title=\"\" srcset=\"https:\/\/mosbatesabz.com\/mag\/wp-content\/uploads\/2025\/07\/Walking-Lunges.jpg 800w, https:\/\/mosbatesabz.com\/mag\/wp-content\/uploads\/2025\/07\/Walking-Lunges-300x188.jpg 300w, https:\/\/mosbatesabz.com\/mag\/wp-content\/uploads\/2025\/07\/Walking-Lunges-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3>\u06f5. \u0627\u0633\u06a9\u0627\u062a \u0628\u0627 \u062f\u06cc\u0648\u0627\u0631 (Wall Sit)<\/h3>\n<p>\u062f\u0631 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0627\u06cc\u0632\u0648\u0645\u062a\u0631\u06cc\u06a9\u060c \u0628\u0627 \u062a\u06a9\u06cc\u0647 \u062f\u0627\u062f\u0646 \u06a9\u0645\u0631 \u0628\u0647 \u062f\u06cc\u0648\u0627\u0631 \u0648 \u062e\u0645 \u06a9\u0631\u062f\u0646 \u0632\u0627\u0646\u0648\u0647\u0627 \u062a\u0627 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647\u060c \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0646 \u0648 \u0633\u0631\u06cc\u0646\u06cc \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u062b\u0627\u0628\u062a \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0646 \u0627\u06cc\u0646 \u0648\u0636\u0639\u06cc\u062a \u0628\u0631\u0627\u06cc \u0645\u062f\u062a \u0637\u0648\u0644\u0627\u0646\u06cc\u060c \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0648\u062b\u0631\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u0628\u0647\u0628\u0648\u062f \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0627\u0633\u062a.<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-169689 size-full\" src=\"https:\/\/mosbatesabz.com\/mag\/wp-content\/uploads\/2025\/07\/Wall-Sit.jpg\" alt=\"\u0622\u0645\u0648\u0632\u0634 \u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0627 \u062f\u06cc\u0648\u0627\u0631 \u0628\u0631\u0627\u06cc \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\" width=\"800\" height=\"500\" title=\"\" srcset=\"https:\/\/mosbatesabz.com\/mag\/wp-content\/uploads\/2025\/07\/Wall-Sit.jpg 800w, https:\/\/mosbatesabz.com\/mag\/wp-content\/uploads\/2025\/07\/Wall-Sit-300x188.jpg 300w, https:\/\/mosbatesabz.com\/mag\/wp-content\/uploads\/2025\/07\/Wall-Sit-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h2>\u062a\u0641\u0627\u0648\u062a \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0686\u06cc\u0633\u062a\u061f<\/h2>\n<p>\u06af\u0631\u0686\u0647 \u0627\u06cc\u0646 \u062f\u0648 \u0627\u0635\u0637\u0644\u0627\u062d \u06af\u0627\u0647 \u0628\u0647 \u062c\u0627\u06cc \u06cc\u06a9\u062f\u06cc\u06af\u0631 \u0628\u0647 \u06a9\u0627\u0631 \u0645\u06cc\u200c\u0631\u0648\u0646\u062f\u060c \u062a\u0641\u0627\u0648\u062a \u0628\u0646\u06cc\u0627\u062f\u06cc\u0646\u06cc \u0628\u06cc\u0646 \u0622\u0646\u200c\u0647\u0627 \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f. \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u0627\u06cc\u062c\u0627\u062f \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u0646\u06cc\u0631\u0648 \u062f\u0631 \u06cc\u06a9 \u0627\u0646\u0642\u0628\u0627\u0636 \u06a9\u0648\u062a\u0627\u0647\u200c\u0645\u062f\u062a \u0627\u0633\u062a\u060c \u0627\u0645\u0627 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0647 \u062a\u06a9\u0631\u0627\u0631 \u0622\u0646 \u0627\u0646\u0642\u0628\u0627\u0636\u0627\u062a \u06cc\u0627 \u062d\u0641\u0638 \u0622\u0646 \u062f\u0631 \u0632\u0645\u0627\u0646 \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631 \u0645\u0631\u0628\u0648\u0637 \u0645\u06cc\u200c\u0634\u0648\u062f. \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a:<\/p>\n<ul>\n<li>\u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0645\u0639\u0645\u0648\u0644\u0627 \u0628\u0627 \u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u06cc \u06a9\u0645 \u0648 \u0648\u0632\u0646\u0647 \u0633\u0646\u06af\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\n<li>\u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0627 \u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u06cc \u0632\u06cc\u0627\u062f \u0648 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0628\u06a9\u200c\u062a\u0631 \u062a\u0648\u0633\u0639\u0647 \u0645\u06cc\u200c\u06cc\u0627\u0628\u062f.<\/li>\n<\/ul>\n\n    <div class=\"suggested-box\" style=\"background-color: #25A59512; border-right: 5px solid #25A595; padding: 16px 20px; margin: 24px 0; border-radius: 12px;\">\n        <div style=\"font-weight: bold; font-size: 16px; color: #27AA9A; margin-bottom: 10px;\">\u0622\u06cc\u0627 \u0645\u06a9\u0645\u0644 \u06a9\u0631\u0627\u062a\u06cc\u0646 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0631 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0648 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u200c\u0634\u0648\u062f\u061f<\/div>\n        <a href=\"https:\/\/mosbatesabz.com\/mag\/the-role-of-creatine-in-increasing-muscle-strength\/\" style=\"display: inline-block; margin-top: 6px; font-weight: bold; color: #192736; text-decoration: underline;\">\u062a\u0627\u062b\u06cc\u0631 \u06a9\u0631\u0627\u062a\u06cc\u0646 \u0631\u0648\u06cc \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u062a<\/a>\n    <\/div>\n<h2>\u0631\u0648\u0634 \u0639\u0644\u0645\u06cc \u062a\u0646\u0638\u06cc\u0645 \u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631\u060c \u0633\u062a \u0648 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u0631\u0627\u06cc \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc<\/h2>\n<p>\u0628\u0631 \u0627\u0633\u0627\u0633 \u062a\u0648\u0635\u06cc\u0647 \u0627\u0646\u062c\u0645\u0646 \u0645\u0644\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc (NSCA)\u060c \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0645\u0648\u062b\u0631 \u062f\u0631 \u0631\u0627\u0633\u062a\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc:<\/p>\n<ul>\n<li>\u0627\u0632 \u0648\u0632\u0646\u0647\u200c\u0627\u06cc \u0645\u0639\u0627\u062f\u0644 \u06f7\u06f0\u066a \u06cc\u0627 \u06a9\u0645\u062a\u0631 \u0627\u0632 \u06cc\u06a9 \u062a\u06a9\u0631\u0627\u0631 \u0628\u06cc\u0634\u06cc\u0646\u0647 (\u06f1RM) \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0634\u0648\u062f.<\/li>\n<li>\u062a\u0639\u062f\u0627\u062f \u0633\u062a\u200c\u0647\u0627 \u062d\u062f\u0627\u0642\u0644 \u06f3 \u0633\u062a \u06cc\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0628\u0627\u0634\u062f.<\/li>\n<li>\u0647\u0631 \u0633\u062a \u0634\u0627\u0645\u0644 \u06f1\u06f0 \u062a\u0627 \u06f2\u06f5 \u062a\u06a9\u0631\u0627\u0631 \u0628\u0627\u0634\u062f.<\/li>\n<li>\u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0633\u062a\u200c\u0647\u0627 \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u06cc\u0627 \u06a9\u0645\u062a\u0631 \u0628\u0627\u0634\u062f.<\/li>\n<\/ul>\n<p>\u0645\u062b\u0627\u0644: \u0627\u06af\u0631 \u062a\u0627\u06a9\u0646\u0648\u0646 \u06f3 \u0633\u062a \u06f8 \u062a\u0627\u06cc\u06cc \u0628\u0627 \u0648\u0632\u0646\u0647 \u06f1\u06f5\u06f5 \u067e\u0648\u0646\u062f \u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0631\u062f\u06cc\u062f\u060c \u0627\u06a9\u0646\u0648\u0646 \u06f4 \u0633\u062a \u06f2\u06f0 \u062a\u0627\u06cc\u06cc \u0628\u0627 \u06f1\u06f0\u06f0 \u067e\u0648\u0646\u062f \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n<h2>\u0646\u0642\u0634 \u0627\u0646\u0642\u0628\u0627\u0636\u0627\u062a \u0627\u06cc\u0632\u0648\u0645\u062a\u0631\u06cc\u06a9 \u062f\u0631 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc<\/h2>\n<p>\u0627\u0646\u0642\u0628\u0627\u0636 \u0627\u06cc\u0632\u0648\u0645\u062a\u0631\u06cc\u06a9 \u0628\u0647 \u062d\u0627\u0644\u062a\u06cc \u06af\u0641\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0647 \u0639\u0636\u0644\u0647 \u0628\u062f\u0648\u0646 \u062a\u063a\u06cc\u06cc\u0631 \u0637\u0648\u0644\u060c \u062f\u0631 \u0628\u0631\u0627\u0628\u0631 \u0646\u06cc\u0631\u0648\u06cc\u06cc \u0645\u0642\u0627\u0648\u0645\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0645\u0627\u0646\u0646\u062f \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0646 \u067e\u0644\u0627\u0646\u06a9 \u06cc\u0627 \u0627\u0633\u06a9\u0627\u062a \u0628\u0627 \u062f\u06cc\u0648\u0627\u0631 \u0627\u06cc\u0646 \u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a:<\/p>\n<ul>\n<li>\u0641\u0634\u0627\u0631 \u06a9\u0645\u062a\u0631\u06cc \u0628\u0647 \u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0631\u062f \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/li>\n<li>\u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u062f\u0631 \u062f\u0648\u0631\u0627\u0646 \u0628\u0627\u0632\u062a\u0648\u0627\u0646\u06cc \u067e\u0633 \u0627\u0632 \u0622\u0633\u06cc\u0628 \u0647\u0633\u062a\u0646\u062f\u060c \u06af\u0632\u06cc\u0646\u0647\u200c\u06cc \u0645\u0646\u0627\u0633\u0628\u06cc \u0628\u0647 \u0634\u0645\u0627\u0631 \u0645\u06cc\u200c\u0622\u06cc\u0646\u062f.<\/li>\n<li>\u0637\u0628\u0642 \u0645\u0637\u0627\u0644\u0639\u0627\u062a\u060c \u0627\u0646\u062c\u0627\u0645 \u067e\u0644\u0627\u0646\u06a9 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0627\u06cc\u0632\u0648\u0645\u062a\u0631\u06cc\u06a9\u060c \u062f\u0631 \u0628\u0647\u0628\u0648\u062f \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0634\u06a9\u0645\u06cc \u0628\u0633\u06cc\u0627\u0631 \u0645\u0648\u062b\u0631 \u0627\u0633\u062a.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-169692\" src=\"https:\/\/mosbatesabz.com\/mag\/wp-content\/uploads\/2025\/07\/Isometric-contractions.jpg\" alt=\"\u0646\u0642\u0634 \u0627\u0646\u0642\u0628\u0627\u0636\u0627\u062a \u0627\u06cc\u0632\u0648\u0645\u062a\u0631\u06cc\u06a9 \u062f\u0631 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\" width=\"800\" height=\"500\" title=\"\" srcset=\"https:\/\/mosbatesabz.com\/mag\/wp-content\/uploads\/2025\/07\/Isometric-contractions.jpg 800w, https:\/\/mosbatesabz.com\/mag\/wp-content\/uploads\/2025\/07\/Isometric-contractions-300x188.jpg 300w, https:\/\/mosbatesabz.com\/mag\/wp-content\/uploads\/2025\/07\/Isometric-contractions-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h2>\u0646\u0642\u0634 \u062a\u063a\u0630\u06cc\u0647 \u0648 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u062f\u0631 \u0628\u0647\u0628\u0648\u062f \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc<\/h2>\n<p>\u062a\u063a\u0630\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628 \u0648 \u062e\u0648\u0627\u0628 \u06a9\u0627\u0641\u06cc \u062f\u0648 \u0639\u0627\u0645\u0644 \u0645\u06a9\u0645\u0644 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0647\u0633\u062a\u0646\u062f:<\/p>\n<ul>\n<li>\u0645\u0635\u0631\u0641 \u0645\u0646\u0627\u0628\u0639 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u0645\u0627\u0646\u0646\u062f \u06af\u0648\u0634\u062a\u060c \u0633\u0641\u06cc\u062f\u0647 \u062a\u062e\u0645\u200c\u0645\u0631\u063a\u060c \u0644\u0628\u0646\u06cc\u0627\u062a \u06a9\u0645 \u0686\u0631\u0628 \u0628\u0627 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u0627\u0644\u0627 \u0648 \u062d\u0628\u0648\u0628\u0627\u062a \u0628\u0647 \u0628\u0627\u0632\u0633\u0627\u0632\u06cc \u0639\u0636\u0644\u0627\u062a \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li>\n<li>\u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0627\u0641\u06cc \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627 \u0627\u0646\u0631\u0698\u06cc \u0644\u0627\u0632\u0645 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0637\u0648\u0644\u0627\u0646\u06cc \u0631\u0627 \u0641\u0631\u0627\u0647\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li>\n<li>\u062e\u0648\u0627\u0628 \u0634\u0628\u0627\u0646\u0647 \u0628\u0627 \u06a9\u06cc\u0641\u06cc\u062a (\u06f7 \u0627\u0644\u06cc \u06f9 \u0633\u0627\u0639\u062a) \u0641\u0631\u0622\u06cc\u0646\u062f \u062a\u0631\u0645\u06cc\u0645 \u0648 \u062a\u0637\u0627\u0628\u0642 \u0639\u0636\u0644\u0627\u0646\u06cc \u0631\u0627 \u062a\u0633\u0647\u06cc\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li>\n<\/ul>\n<h2>\u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u0645\u0648\u062b\u0631 \u062f\u0631 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc<\/h2>\n<p>\u0628\u0631\u062e\u06cc \u0645\u06a9\u0645\u0644\u200c\u0647\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u0634\u0645\u0627 \u0631\u0627 \u0628\u0647\u200c\u0648\u06cc\u0698\u0647 \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u06cc \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u0646\u062f:<\/p>\n<ul>\n<li><strong>\u06a9\u0631\u0627\u062a\u06cc\u0646 \u0645\u0648\u0646\u0648\u0647\u06cc\u062f\u0631\u0627\u062a: <\/strong><\/li>\n<\/ul>\n<p><a href=\"https:\/\/mosbatesabz.com\/product-category\/bodybuilding-supplements\/creatine\/\" target=\"_blank\" rel=\"noopener\">\u06a9\u0631\u0627\u062a\u06cc\u0646<\/a> \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0630\u062e\u0627\u06cc\u0631 \u0627\u0646\u0631\u0698\u06cc \u0639\u0636\u0644\u0627\u062a (ATP) \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<ul>\n<li><strong>\u0628\u062a\u0627-\u0622\u0644\u0627\u0646\u06cc\u0646:<\/strong><\/li>\n<\/ul>\n<p>\u0645\u06a9\u0645\u0644 <a href=\"https:\/\/mosbatesabz.com\/product-category\/bodybuilding-supplements\/amino-acids\/beta-alanine\/\" target=\"_blank\" rel=\"noopener\">\u0628\u062a\u0627 \u0622\u0644\u0627\u0646\u06cc\u0646<\/a> \u0628\u0627 \u062a\u0627\u062e\u06cc\u0631 \u062f\u0631 \u062e\u0633\u062a\u06af\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u0627\u0645\u06a9\u0627\u0646 \u0627\u062c\u0631\u0627\u06cc \u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0631\u0627 \u0641\u0631\u0627\u0647\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<ul>\n<li><strong>\u0627\u0644-\u0633\u06cc\u062a\u0631\u0648\u0644\u06cc\u0646 \u0648 \u0646\u06cc\u062a\u0631\u0627\u062a: <\/strong><\/li>\n<\/ul>\n<p>\u0645\u0648\u062c\u0628 \u0628\u0647\u0628\u0648\u062f \u062c\u0631\u06cc\u0627\u0646 \u062e\u0648\u0646 \u0639\u0636\u0644\u0627\u0646\u06cc \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/p>\n\n    <div class=\"suggested-box\" style=\"background-color: #25A59512; border-right: 5px solid #25A595; padding: 16px 20px; margin: 24px 0; border-radius: 12px;\">\n        <div style=\"font-weight: bold; font-size: 16px; color: #27AA9A; margin-bottom: 10px;\">\u062f\u0631 \u0645\u0648\u0631\u062f \u0645\u06a9\u0645\u0644 \u0627\u0644 \u0633\u06cc\u062a\u0631\u0648\u0644\u06cc\u0646 \u0628\u06cc\u0634\u062a\u0631 \u0628\u062f\u0627\u0646\u06cc\u062f\u061f<\/div>\n        <a href=\"https:\/\/mosbatesabz.com\/mag\/about-l-citrulline\/\" style=\"display: inline-block; margin-top: 6px; font-weight: bold; color: #192736; text-decoration: underline;\">\u0647\u0645\u0647 \u0686\u06cc\u0632 \u062f\u0631 \u0645\u0648\u0631\u062f \u0645\u06a9\u0645\u0644 \u0627\u0644-\u0633\u06cc\u062a\u0631\u0648\u0644\u06cc\u0646 (L-citrulline)<\/a>\n    <\/div>\n<p>\u0642\u0628\u0644 \u0627\u0632 \u0645\u0635\u0631\u0641 \u0647\u0631 \u0645\u06a9\u0645\u0644\u06cc\u060c \u0645\u0634\u0648\u0631\u062a \u0628\u0627 \u0645\u062a\u062e\u0635\u0635 \u062a\u063a\u0630\u06cc\u0647 \u0648\u0631\u0632\u0634\u06cc \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<h2>\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0647\u0641\u062a\u06af\u06cc \u0628\u0631\u0627\u06cc \u0628\u0647\u0628\u0648\u062f \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc<\/h2>\n<p>\u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0646\u062a\u0627\u06cc\u062c \u0645\u0637\u0644\u0648\u0628\u060c \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0645\u0646\u0638\u0645 \u0628\u0627\u0634\u062f. \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0645\u062b\u0627\u0644:<\/p>\n<table>\n<tbody>\n<tr>\n<td width=\"208\">\n<p style=\"text-align: center\"><strong>\u062a\u0648\u0636\u06cc\u062d<\/strong><\/p>\n<\/td>\n<td style=\"text-align: center\" width=\"208\"><strong>\u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646<\/strong><\/td>\n<td width=\"208\">\n<p style=\"text-align: center\"><strong>\u0631\u0648\u0632 \u0647\u0641\u062a\u0647<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\n<p style=\"text-align: center\">\u06f4 \u0633\u062a \u06f2\u06f0 \u062a\u06a9\u0631\u0627\u0631\u06cc<\/p>\n<\/td>\n<td width=\"208\">\n<p style=\"text-align: center\">\u062a\u0645\u0631\u06cc\u0646 \u0628\u0627\u0644\u0627 \u062a\u0646\u0647 (Push-ups + Plank)<\/p>\n<\/td>\n<td width=\"208\">\n<p style=\"text-align: center\">\u0634\u0646\u0628\u0647<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\n<p style=\"text-align: center\">\u06f3 \u0633\u062a \u06f2\u06f5 \u062a\u06a9\u0631\u0627\u0631\u06cc<\/p>\n<\/td>\n<td width=\"208\">\n<p style=\"text-align: center\">\u062a\u0645\u0631\u06cc\u0646 \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 (Squat + Lunges)<\/p>\n<\/td>\n<td width=\"208\">\n<p style=\"text-align: center\">\u062f\u0648\u0634\u0646\u0628\u0647<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\n<p style=\"text-align: center\">\u0647\u0631 \u062d\u0631\u06a9\u062a \u062a\u0627 \u0646\u0627\u062a\u0648\u0627\u0646\u06cc<\/p>\n<\/td>\n<td width=\"208\">\n<p style=\"text-align: center\">\u0627\u06cc\u0632\u0648\u0645\u062a\u0631\u06cc\u06a9 (Wall sit + Plank)<\/p>\n<\/td>\n<td width=\"208\">\n<p style=\"text-align: center\">\u0686\u0647\u0627\u0631\u0634\u0646\u0628\u0647<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\n<p style=\"text-align: center\">\u0647\u0631 \u06f5 \u062a\u0645\u0631\u06cc\u0646\u060c \u062f\u0627\u06cc\u0631\u0647\u200c\u0627\u06cc\u060c \u06f3 \u0631\u0627\u0646\u062f<\/p>\n<\/td>\n<td width=\"208\">\n<p style=\"text-align: center\">\u062a\u0645\u0631\u06cc\u0646 \u062a\u0631\u06a9\u06cc\u0628\u06cc<\/p>\n<\/td>\n<td width=\"208\">\n<p style=\"text-align: center\">\u062c\u0645\u0639\u0647<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u0646\u06a9\u062a\u0647: \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0634\u0627\u0645\u0644 \u0686\u0646\u062f\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0648 \u0633\u062a \u0648 \u062a\u06a9\u0631\u0627\u0631 \u0627\u0633\u062a \u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u0627\u0644\u0627 \u0641\u0642\u0637 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0627\u06cc \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0646 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0627\u0635\u0644\u06cc \u0628\u06cc\u0627\u0646 \u0634\u062f\u0647 \u0627\u0633\u062a.<\/p>\n\n    <div class=\"suggested-box\" style=\"background-color: #25A59512; border-right: 5px solid #25A595; padding: 16px 20px; margin: 24px 0; border-radius: 12px;\">\n        <div style=\"font-weight: bold; font-size: 16px; color: #27AA9A; margin-bottom: 10px;\">\u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0628\u0627\u06cc\u062f \u0634\u0627\u0645\u0644 \u0686\u0647 \u0648\u06cc\u0698\u06af\u06cc\u200c\u0647\u0627\u06cc \u0628\u0627\u0634\u062f\u061f \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f:<\/div>\n        <a href=\"https:\/\/mosbatesabz.com\/mag\/three-day-week-fitness-program\/\" style=\"display: inline-block; margin-top: 6px; font-weight: bold; color: #192736; text-decoration: underline;\">\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0633\u0647 \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647<\/a>\n    <\/div>\n<h3>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/h3>\n<p>\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0627\u0632 <a href=\"https:\/\/mosbatesabz.com\/\" target=\"_blank\" rel=\"noopener\">\u062f\u0627\u0631\u0648\u062e\u0627\u0646\u0647 \u0622\u0646\u0644\u0627\u06cc\u0646<\/a> \u0645\u062b\u0628\u062a \u0633\u0628\u0632 \u0628\u0647 \u0631\u0648\u0634\u200c\u0647\u0627\u06cc \u0645\u0648\u062b\u0631 \u062f\u0631 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u067e\u0631\u062f\u0627\u062e\u062a\u06cc\u0645. 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