{"id":16881,"date":"2026-06-10T22:45:07","date_gmt":"2026-06-10T19:15:07","guid":{"rendered":"https:\/\/parsipowder.com\/blog\/?p=16881"},"modified":"2026-07-17T00:12:44","modified_gmt":"2026-07-16T20:42:44","slug":"volumetric-underarm-program","status":"publish","type":"post","link":"https:\/\/parsipowder.com\/blog\/volumetric-underarm-program\/","title":{"rendered":"\u0628\u0631\u0646\u0627\u0645\u0647 \u0632\u06cc\u0631 \u0628\u063a\u0644 \u062d\u062c\u0645\u06cc \u0627\u0632 \u0645\u0628\u062a\u062f\u06cc \u062a\u0627 \u067e\u06cc\u0634\u0631\u0641\u062a\u0647 | \u0645\u0639\u0631\u0641\u06cc \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a"},"content":{"rendered":"<p>\u0639\u0636\u0644\u0627\u062a \u0632\u06cc\u0631\u0628\u063a\u0644 \u0627\u0632 \u0628\u0632\u0631\u06af\u200c \u062a\u0631\u06cc\u0646 \u0628\u062e\u0634\u200c \u0647\u0627\u06cc \u0628\u062f\u0646 \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u062a\u0642\u0648\u06cc\u062a \u0622\u0646\u200c \u0647\u0627 \u062a\u0623\u062b\u06cc\u0631 \u0645\u0633\u062a\u0642\u06cc\u0645\u06cc \u0628\u0631 \u0642\u062f\u0631\u062a \u0648 \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0641\u06cc\u0632\u06cc\u06a9\u06cc \u0634\u0645\u0627 \u062f\u0627\u0631\u062f. \u0628\u0631\u0627\u06cc \u062f\u0633\u062a\u06cc\u0627\u0628\u06cc \u0628\u0647 \u067e\u0634\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u0641\u0631\u0645 V-\u0634\u06a9\u0644\u060c \u0628\u0627\u06cc\u062f \u0627\u0632 \u062a\u0646\u0648\u0639\u06cc \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u0645\u0627\u0646\u0646\u062f \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633\u060c \u06a9\u0634\u0634\u200c \u0647\u0627\u06cc \u0633\u06cc\u0645\u06cc \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062a\u062e\u0635\u0635\u06cc \u0628\u0627 \u062f\u0645\u0628\u0644 \u0648 \u0647\u0627\u0644\u062a\u0631 \u0628\u0647\u0631\u0647 \u0628\u0631\u062f. \u06a9\u0644\u06cc\u062f\u0650 \u062f\u0633\u062a\u06cc\u0627\u0628\u06cc \u0628\u0647 \u0646\u062a\u06cc\u062c\u0647\u060c \u0627\u062c\u0631\u0627\u06cc \u0627\u0635\u0648\u0644\u06cc \u0648 \u0637\u0631\u0627\u062d\u06cc \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0645\u0646\u0638\u0645 \u0627\u0633\u062a \u06a9\u0647 \u0645\u062a\u0646\u0627\u0633\u0628 \u0628\u0627 \u0646\u06cc\u0627\u0632\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0634\u0645\u0627 \u0628\u0627\u0634\u062f \u0648 \u062a\u0645\u0627\u0645\u06cc \u0632\u0648\u0627\u06cc\u0627\u06cc \u067e\u0634\u062a \u0631\u0627 \u0628\u0647 \u0686\u0627\u0644\u0634 \u0628\u06a9\u0634\u062f.<\/p>\n<p>\u0627\u0632 \u0645\u0646\u0638\u0631 \u0641\u06cc\u0632\u06cc\u0648\u0644\u0648\u0698\u06cc \u0648\u0631\u0632\u0634\u06cc\u060c \u0639\u0636\u0644\u0627\u062a \u0644\u0627\u062a\u0633\u06cc\u0645\u0648\u0633 \u062f\u0648\u0631\u0633\u06cc (\u0632\u06cc\u0631\u0628\u063a\u0644) \u0628\u0632\u0631\u06af\u062a\u0631\u06cc\u0646 \u0645\u0627\u0647\u06cc\u0686\u0647\u200c \u0647\u0627\u06cc \u067e\u0634\u062a \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0627\u0632 \u0637\u0631\u06cc\u0642 \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634 \u0639\u0645\u0648\u062f\u06cc \u0648 \u0627\u0641\u0642\u06cc \u0628\u0647 \u062d\u062f\u0627\u06a9\u062b\u0631 \u0627\u0646\u0642\u0628\u0627\u0636 \u0645\u06cc\u200c\u0631\u0633\u0646\u062f. \u0628\u0631 \u0627\u0633\u0627\u0633 \u0645\u0633\u062a\u0646\u062f\u0627\u062a \u0645\u0646\u062a\u0634\u0631 \u0634\u062f\u0647 \u062f\u0631 \u0633\u0627\u06cc\u062a <a href=\"https:\/\/www.acefitness.org\/\" target=\"_blank\" rel=\"noopener\"><b data-path-to-node=\"1\" data-index-in-node=\"189\">ACE<\/b><\/a>\u060c \u0631\u0639\u0627\u06cc\u062a \u062a\u0646\u0648\u0639 \u062f\u0631 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0648 \u06a9\u0646\u062a\u0631\u0644 \u0632\u0645\u0627\u0646 \u062a\u062d\u062a \u062a\u0646\u0634 (TUT)\u060c \u06a9\u0644\u06cc\u062f\u06cc\u200c\u062a\u0631\u06cc\u0646 \u0645\u062d\u0631\u06a9 \u0639\u0644\u0645\u06cc \u0628\u0631\u0627\u06cc \u062f\u0633\u062a\u06cc\u0627\u0628\u06cc \u0628\u0647 \u0647\u0627\u06cc\u067e\u0631\u062a\u0631\u0648\u0641\u06cc \u0648 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<p>\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647\u060c <b data-path-to-node=\"1\" data-index-in-node=\"17\">\u0628\u0631\u0646\u0627\u0645\u0647 \u0632\u06cc\u0631 \u0628\u063a\u0644 \u062d\u062c\u0645\u06cc<\/b> \u0631\u0627 \u0627\u0632 \u0633\u0637\u062d \u0645\u0628\u062a\u062f\u06cc \u062a\u0627 \u067e\u06cc\u0634\u0631\u0641\u062a\u0647 \u0627\u0631\u0627\u0626\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645. \u0628\u0627 \u0645\u0639\u0631\u0641\u06cc \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a\u060c \u062a\u062d\u0644\u06cc\u0644 \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u0631\u0627\u06cc\u062c \u0648 \u0627\u0631\u0627\u0626\u0647 \u0646\u06a9\u0627\u062a \u0627\u06cc\u0645\u0646\u06cc\u060c \u0634\u0645\u0627 \u0631\u0627 \u0628\u0631\u0627\u06cc \u0633\u0627\u062e\u062a \u067e\u0634\u062a\u06cc \u0642\u062f\u0631\u062a\u0645\u0646\u062f\u060c \u0639\u0631\u06cc\u0636 \u0648 \u062a\u0641\u06a9\u06cc\u06a9\u200c\u0634\u062f\u0647 \u0631\u0627\u0647\u0646\u0645\u0627\u06cc\u06cc \u062e\u0648\u0627\u0647\u06cc\u0645 \u06a9\u0631\u062f.<\/p>\n<div id=\"20938323043\"><script type=\"text\/JavaScript\" src=\"https:\/\/www.aparat.com\/embed\/nat22or?data[rnddiv]=20938323043&#038;data[responsive]=yes&#038;titleShow=true&#038;recom=self\"><\/script><\/div>\n<blockquote>\n<p style=\"text-align: center;\"><strong>\u0628\u0631\u0627\u06cc \u0645\u0634\u0627\u0647\u062f\u0647 \u0648 \u062e\u0631\u06cc\u062f <a href=\"https:\/\/parsipowder.com\/product-category\/gainer\/\" target=\"_blank\" rel=\"noopener\">\u0645\u06a9\u0645\u0644 \u06af\u06cc\u0646\u0631 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645<\/a> \u06a9\u0644\u06cc\u06a9 \u06a9\u0646\u06cc\u062f!<\/strong><\/p>\n<\/blockquote>\n<h2>\u0622\u0646\u0627\u062a\u0648\u0645\u06cc \u0639\u0636\u0644\u0627\u062a \u0632\u06cc\u0631 \u0628\u063a\u0644 \u0648 \u0628\u0631\u0631\u0633\u06cc \u0627\u0635\u0648\u0644 \u0639\u0644\u0645\u06cc \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0634\u062a<\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-39012 size-full\" src=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_1_2-2.webp\" alt=\"\u0622\u0646\u0627\u062a\u0648\u0645\u06cc \u0639\u0636\u0644\u0627\u062a \u0632\u06cc\u0631 \u0628\u063a\u0644 \u0648 \u0628\u0631\u0631\u0633\u06cc \u0627\u0635\u0648\u0644 \u0639\u0644\u0645\u06cc \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0634\u062a\" width=\"1344\" height=\"768\" srcset=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_1_2-2.webp 1344w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_1_2-2-300x171.webp 300w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_1_2-2-1024x585.webp 1024w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_1_2-2-768x439.webp 768w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_1_2-2-1200x686.webp 1200w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_1_2-2-400x229.webp 400w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_1_2-2-700x400.webp 700w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/p>\n<p>\u0639\u0636\u0644\u0627\u062a \u0632\u06cc\u0631\u0628\u063a\u0644 \u06cc\u0627 \u0644\u0627\u062a\u0633\u06cc\u0645\u0648\u0633 \u062f\u0648\u0631\u0633\u06cc\u060c \u0628\u0632\u0631\u06af\u200c \u062a\u0631\u06cc\u0646 \u0645\u0627\u0647\u06cc\u0686\u0647\u200c \u0647\u0627\u06cc \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0627\u0632 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u062a\u0627 \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u0628\u0627\u0632\u0648 \u06a9\u0634\u06cc\u062f\u0647 \u0634\u062f\u0647\u200c\u0627\u0646\u062f. \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0645\u0633\u0626\u0648\u0644 \u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc\u060c \u0686\u0631\u062e\u0634 \u0648 \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0631\u062f\u0646 \u0628\u0627\u0632\u0648\u0647\u0627 \u0628\u0647 \u0628\u062f\u0646 \u0647\u0633\u062a\u0646\u062f. \u0634\u0646\u0627\u062e\u062a \u0627\u06cc\u0646 \u0633\u0627\u062e\u062a\u0627\u0631 \u0648 \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u0632\u0648\u0627\u06cc\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u06a9\u0634\u0634 (\u0639\u0645\u0648\u062f\u06cc \u0648 \u0627\u0641\u0642\u06cc)\u060c \u0628\u0631\u0627\u06cc \u062f\u0633\u062a\u06cc\u0627\u0628\u06cc \u0628\u0647 \u062d\u062f\u0627\u06a9\u062b\u0631 \u067e\u0647\u0646\u0627 \u0648 \u0636\u062e\u0627\u0645\u062a \u067e\u0634\u062a\u060c \u062d\u06cc\u0627\u062a\u06cc \u0648 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a.<\/p>\n<h3 data-path-to-node=\"4\">\u0634\u0646\u0627\u062e\u062a \u0622\u0646\u0627\u062a\u0648\u0645\u06cc \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a<\/h3>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-39011 size-full\" src=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_1-2.webp\" alt=\"\u0634\u0646\u0627\u062e\u062a \u0622\u0646\u0627\u062a\u0648\u0645\u06cc \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a\" width=\"1344\" height=\"768\" srcset=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_1-2.webp 1344w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_1-2-300x171.webp 300w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_1-2-1024x585.webp 1024w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_1-2-768x439.webp 768w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_1-2-1200x686.webp 1200w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_1-2-400x229.webp 400w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_1-2-700x400.webp 700w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/p>\n<p data-path-to-node=\"5\">\u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a \u0635\u0631\u0641\u0627\u064b \u0632\u06cc\u0631\u0628\u063a\u0644 \u0646\u06cc\u0633\u062a\u0646\u062f. \u0628\u0631\u0627\u06cc \u062f\u0627\u0634\u062a\u0646 \u06cc\u06a9 \u067e\u0634\u062a \u062d\u062c\u06cc\u0645\u060c \u0628\u0627\u06cc\u062f \u0627\u06cc\u0646 \u0633\u0647 \u0628\u062e\u0634 \u0627\u0635\u0644\u06cc \u0631\u0627 \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f:<\/p>\n<ul data-path-to-node=\"6\">\n<li>\n<p data-path-to-node=\"6,0,0\"><b data-path-to-node=\"6,0,0\" data-index-in-node=\"0\">\u0644\u0627\u062a\u0633\u06cc\u0645\u0648\u0633 \u062f\u0648\u0631\u0633\u06cc (Lats):<\/b> \u0639\u0627\u0645\u0644 \u0627\u0635\u0644\u06cc \u067e\u0647\u0646\u0627\u06cc \u067e\u0634\u062a \u0648 \u0627\u06cc\u062c\u0627\u062f \u0641\u0631\u0645 V-\u0634\u06a9\u0644.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"6,1,0\"><b data-path-to-node=\"6,1,0\" data-index-in-node=\"0\">\u0639\u0636\u0644\u0627\u062a \u0630\u0648\u0632\u0646\u0642\u0647\u200c\u0627\u06cc (Traps):<\/b> \u0645\u0633\u0626\u0648\u0644 \u0636\u062e\u0627\u0645\u062a \u0648 \u0628\u0631\u062c\u0633\u062a\u06af\u06cc \u0628\u062e\u0634 \u0628\u0627\u0644\u0627\u06cc\u06cc \u0648 \u0645\u06cc\u0627\u0646\u06cc \u067e\u0634\u062a.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"6,2,0\"><b data-path-to-node=\"6,2,0\" data-index-in-node=\"0\">\u0639\u0636\u0644\u0627\u062a \u06af\u0631\u062f \u0628\u0632\u0631\u06af \u0648 \u06a9\u0648\u0686\u06a9 (Teres Major\/Minor):<\/b> \u06a9\u0645\u06a9\u200c\u06a9\u0646\u0646\u062f\u0647 \u0628\u0647 \u067e\u0647\u0646\u0627 \u0648 \u062c\u0632\u0626\u06cc\u0627\u062a \u0628\u062e\u0634 \u0632\u06cc\u0631 \u0628\u063a\u0644.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"7\">\u0627\u0635\u0648\u0644 \u06a9\u0644\u06cc\u062f\u06cc \u0628\u0631\u0627\u06cc \u062a\u062d\u0631\u06cc\u06a9 \u0631\u0634\u062f (\u0647\u0627\u06cc\u067e\u0631\u062a\u0631\u0648\u0641\u06cc)<\/h3>\n<p data-path-to-node=\"8\">\u0628\u0631 \u0627\u0633\u0627\u0633 \u0627\u0635\u0648\u0644 \u0639\u0644\u0645\u06cc\u060c \u0635\u0631\u0641\u0627\u064b \u0648\u0632\u0646\u0647 \u0632\u062f\u0646 \u06a9\u0627\u0641\u06cc \u0646\u06cc\u0633\u062a. \u0631\u0639\u0627\u06cc\u062a \u0627\u06cc\u0646 \u0633\u0647 \u0627\u0635\u0644 \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u0645\u0627 \u0627\u0644\u0632\u0627\u0645\u06cc \u0627\u0633\u062a:<\/p>\n<ul>\n<li>\n<p data-path-to-node=\"9,0,0\"><b data-path-to-node=\"9,0,0\" data-index-in-node=\"0\">\u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u06a9\u0627\u0645\u0644 (ROM):<\/b> \u062f\u0631 \u0647\u0631 \u062d\u0631\u06a9\u062a\u060c \u0627\u062c\u0627\u0632\u0647 \u062f\u0647\u06cc\u062f \u0639\u0636\u0644\u0647 \u062f\u0631 \u0628\u062e\u0634 \u0645\u0646\u0641\u06cc (\u06a9\u0634\u0634) \u06a9\u0627\u0645\u0644\u0627\u064b \u0628\u0627\u0632 \u0634\u0648\u062f \u0648 \u062f\u0631 \u0628\u062e\u0634 \u0645\u062b\u0628\u062a (\u0627\u0646\u0642\u0628\u0627\u0636) \u0628\u0647 \u0627\u0648\u062c \u0641\u0634\u0627\u0631 \u0628\u0631\u0633\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"9,1,0\"><b data-path-to-node=\"9,1,0\" data-index-in-node=\"0\">\u06a9\u0646\u062a\u0631\u0644 \u0632\u0645\u0627\u0646 \u062a\u062d\u062a \u062a\u0646\u0634 (TUT):<\/b> \u0648\u0632\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0631\u0639\u062a \u0631\u0647\u0627 \u0646\u06a9\u0646\u06cc\u062f. \u06a9\u0646\u062a\u0631\u0644\u0650 \u0648\u0632\u0646\u0647 \u062f\u0631 \u0645\u0633\u06cc\u0631 \u0628\u0631\u06af\u0634\u062a\u060c \u0641\u06cc\u0628\u0631\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0631\u0627 \u0628\u0631\u0627\u06cc \u0631\u0634\u062f \u0641\u0639\u0627\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"9,2,0\"><b data-path-to-node=\"9,2,0\" data-index-in-node=\"0\">\u062a\u0646\u0648\u0639 \u062f\u0631 \u0632\u0627\u0648\u06cc\u0647 \u06a9\u0634\u0634:<\/b> \u0628\u0631\u0627\u06cc \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0631\u062f\u0646 \u062a\u0645\u0627\u0645 \u0628\u062e\u0634\u200c\u0647\u0627\u06cc \u0644\u0627\u062a\u0633\u06cc\u0645\u0648\u0633\u060c \u0628\u0627\u06cc\u062f \u0647\u0645 \u062d\u0631\u06a9\u0627\u062a <b data-path-to-node=\"9,2,0\" data-index-in-node=\"72\">\u06a9\u0634\u0634 \u0639\u0645\u0648\u062f\u06cc<\/b> (\u0645\u0627\u0646\u0646\u062f \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633) \u0648 \u0647\u0645 <b data-path-to-node=\"9,2,0\" data-index-in-node=\"103\">\u06a9\u0634\u0634 \u0627\u0641\u0642\u06cc<\/b> (\u0645\u0627\u0646\u0646\u062f \u0627\u0646\u0648\u0627\u0639 \u0631\u0648\u06cc\u0646\u06af) \u0631\u0627 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062e\u0648\u062f \u0628\u06af\u0646\u062c\u0627\u0646\u06cc\u062f.<\/p>\n<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-40804\" src=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0631\u0627\u0647\u0646\u0645\u0627\u06cc_\u062c\u0627\u0645\u0639_\u062a\u0642\u0648\u06cc\u062a_\u0639\u0636\u0644\u0627\u062a_\u067e\u0634\u062a.webp\" alt=\"\u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u062c\u0627\u0645\u0639 \u0633\u0627\u062e\u062a \u0639\u0636\u0644\u0627\u062a \u0632\u06cc\u0631 \u0628\u063a\u0644\" width=\"1536\" height=\"2752\" srcset=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0631\u0627\u0647\u0646\u0645\u0627\u06cc_\u062c\u0627\u0645\u0639_\u062a\u0642\u0648\u06cc\u062a_\u0639\u0636\u0644\u0627\u062a_\u067e\u0634\u062a.webp 720w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0631\u0627\u0647\u0646\u0645\u0627\u06cc_\u062c\u0627\u0645\u0639_\u062a\u0642\u0648\u06cc\u062a_\u0639\u0636\u0644\u0627\u062a_\u067e\u0634\u062a-167x300.webp 167w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0631\u0627\u0647\u0646\u0645\u0627\u06cc_\u062c\u0627\u0645\u0639_\u062a\u0642\u0648\u06cc\u062a_\u0639\u0636\u0644\u0627\u062a_\u067e\u0634\u062a-572x1024.webp 572w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0631\u0627\u0647\u0646\u0645\u0627\u06cc_\u062c\u0627\u0645\u0639_\u062a\u0642\u0648\u06cc\u062a_\u0639\u0636\u0644\u0627\u062a_\u067e\u0634\u062a-400x717.webp 400w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0631\u0627\u0647\u0646\u0645\u0627\u06cc_\u062c\u0627\u0645\u0639_\u062a\u0642\u0648\u06cc\u062a_\u0639\u0636\u0644\u0627\u062a_\u067e\u0634\u062a-251x450.webp 251w\" sizes=\"(max-width: 1536px) 100vw, 1536px\" \/><\/p>\n<blockquote>\n<p style=\"text-align: center;\" data-path-to-node=\"0\"><strong>\u0628\u0631\u0627\u06cc \u0645\u0634\u0627\u0647\u062f\u0647 \u0645\u0642\u0627\u0644\u0647 <a href=\"https:\/\/parsipowder.com\/blog\/%d9%84%d8%aa-%d8%a7%d8%b2-%d8%ac%d9%84%d9%88-5-%d9%82%d8%b3%d9%85%d8%aa-%d8%a7%d9%86%d8%ac%d8%a7%d9%85-%d8%ad%d8%b1%da%a9%d8%aa\/\" target=\"_blank\" rel=\"noopener\">\u0622\u0645\u0648\u0632\u0634 \u06a9\u0627\u0645\u0644 \u062d\u0631\u06a9\u062a \u0644\u062a \u0627\u0632 \u062c\u0644\u0648<\/a> \u06a9\u0644\u06cc\u06a9 \u06a9\u0646\u06cc\u062f!<\/strong><\/p>\n<\/blockquote>\n<h2 data-path-to-node=\"0\">\u0628\u0631\u0646\u0627\u0645\u0647 \u0632\u06cc\u0631 \u0628\u063a\u0644 \u062d\u062c\u0645\u06cc \u0628\u0631\u0627\u06cc \u0633\u0637\u062d \u0645\u0628\u062a\u062f\u06cc<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-40822 size-full\" src=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0631\u0627\u0647\u0646\u0645\u0627\u06cc_\u062c\u0627\u0645\u0639_\u0633\u0627\u062e\u062a_\u0639\u0636\u0644\u0627\u062a_\u0632\u06cc\u0631\u0628\u063a\u0644_1.webp\" alt=\"\u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u062c\u0627\u0645\u0639 \u0633\u0627\u062e\u062a \u0639\u0636\u0644\u0627\u062a \u0632\u06cc\u0631 \u0628\u063a\u0644\" width=\"1344\" height=\"768\" srcset=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0631\u0627\u0647\u0646\u0645\u0627\u06cc_\u062c\u0627\u0645\u0639_\u0633\u0627\u062e\u062a_\u0639\u0636\u0644\u0627\u062a_\u0632\u06cc\u0631\u0628\u063a\u0644_1.webp 1344w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0631\u0627\u0647\u0646\u0645\u0627\u06cc_\u062c\u0627\u0645\u0639_\u0633\u0627\u062e\u062a_\u0639\u0636\u0644\u0627\u062a_\u0632\u06cc\u0631\u0628\u063a\u0644_1-300x171.webp 300w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0631\u0627\u0647\u0646\u0645\u0627\u06cc_\u062c\u0627\u0645\u0639_\u0633\u0627\u062e\u062a_\u0639\u0636\u0644\u0627\u062a_\u0632\u06cc\u0631\u0628\u063a\u0644_1-1024x585.webp 1024w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0631\u0627\u0647\u0646\u0645\u0627\u06cc_\u062c\u0627\u0645\u0639_\u0633\u0627\u062e\u062a_\u0639\u0636\u0644\u0627\u062a_\u0632\u06cc\u0631\u0628\u063a\u0644_1-768x439.webp 768w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0631\u0627\u0647\u0646\u0645\u0627\u06cc_\u062c\u0627\u0645\u0639_\u0633\u0627\u062e\u062a_\u0639\u0636\u0644\u0627\u062a_\u0632\u06cc\u0631\u0628\u063a\u0644_1-1200x686.webp 1200w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0631\u0627\u0647\u0646\u0645\u0627\u06cc_\u062c\u0627\u0645\u0639_\u0633\u0627\u062e\u062a_\u0639\u0636\u0644\u0627\u062a_\u0632\u06cc\u0631\u0628\u063a\u0644_1-400x229.webp 400w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0631\u0627\u0647\u0646\u0645\u0627\u06cc_\u062c\u0627\u0645\u0639_\u0633\u0627\u062e\u062a_\u0639\u0636\u0644\u0627\u062a_\u0632\u06cc\u0631\u0628\u063a\u0644_1-700x400.webp 700w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/p>\n<p data-path-to-node=\"1\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0633\u0637\u062d \u0645\u0628\u062a\u062f\u06cc \u0628\u0631 \u06cc\u0627\u062f\u06af\u06cc\u0631\u06cc \u0627\u0644\u06af\u0648\u0647\u0627\u06cc \u062d\u0631\u06a9\u062a\u06cc \u0635\u062d\u06cc\u062d \u0648 \u0627\u06cc\u062c\u0627\u062f \u0627\u0631\u062a\u0628\u0627\u0637 \u0630\u0647\u0646 \u0648 \u0639\u0636\u0644\u0647 \u062a\u0645\u0631\u06a9\u0632 \u062f\u0627\u0631\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0631\u062d\u0644\u0647\u060c \u0647\u062f\u0641 \u0627\u0635\u0644\u06cc \u0628\u06cc\u062f\u0627\u0631 \u06a9\u0631\u062f\u0646 \u0641\u06cc\u0628\u0631\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u0622\u0645\u0627\u062f\u0647\u200c\u0633\u0627\u0632\u06cc \u062a\u0627\u0646\u062f\u0648\u0646\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u0641\u0634\u0627\u0631\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646\u200c\u062a\u0631 \u062f\u0631 \u0622\u06cc\u0646\u062f\u0647 \u0627\u0633\u062a. \u0628\u0627 \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u0627\u062c\u0631\u0627\u06cc \u0622\u0631\u0627\u0645 \u0648 \u06a9\u0646\u062a\u0631\u0644 \u0634\u062f\u0647\u060c \u0632\u06cc\u0631\u0628\u0646\u0627\u06cc \u06cc\u06a9 \u067e\u0634\u062a \u062d\u062c\u06cc\u0645 \u0648 \u0642\u062f\u0631\u062a\u0645\u0646\u062f \u0631\u0627 \u0628\u0631\u0627\u06cc \u062e\u0648\u062f \u0628\u0633\u0627\u0632\u06cc\u062f.<\/p>\n<table style=\"width: 100%; border-collapse: collapse; font-family: Arial, sans-serif; margin: 20px 0; box-shadow: 0 2px 5px rgba(0,0,0,0.1);\">\n<thead>\n<tr style=\"background-color: #1e88e5; color: white;\">\n<th style=\"padding: 12px 15px; text-align: center; font-weight: bold; border: 1px solid #64b5f6;\">\u0646\u0627\u0645 \u062d\u0631\u06a9\u062a<\/th>\n<th style=\"padding: 12px 15px; text-align: center; font-weight: bold; border: 1px solid #64b5f6;\">\u0633\u062a<\/th>\n<th style=\"padding: 12px 15px; text-align: center; font-weight: bold; border: 1px solid #64b5f6;\">\u062a\u06a9\u0631\u0627\u0631<\/th>\n<th style=\"padding: 12px 15px; text-align: center; font-weight: bold; border: 1px solid #64b5f6;\">\u0627\u0633\u062a\u0631\u0627\u062d\u062a<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr style=\"background-color: #e3f2fd;\">\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000; font-weight: bold;\">\u0632\u06cc\u0631\u0628\u063a\u0644 \u0633\u06cc\u0645\u200c \u06a9\u0634 \u0627\u0632 \u062c\u0644\u0648<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000;\">3<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000;\">12<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000;\">90 \u062b\u0627\u0646\u06cc\u0647<\/td>\n<\/tr>\n<tr style=\"background-color: #bbdefb;\">\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000; font-weight: bold;\">\u0632\u06cc\u0631\u0628\u063a\u0644 \u0642\u0627\u06cc\u0642\u06cc \u062f\u0633\u062a \u062c\u0645\u0639<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000;\">3<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000;\">12<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000;\">90 \u062b\u0627\u0646\u06cc\u0647<\/td>\n<\/tr>\n<tr style=\"background-color: #e3f2fd;\">\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000; font-weight: bold;\">\u0632\u06cc\u0631\u0628\u063a\u0644 \u062f\u0645\u0628\u0644 \u062a\u06a9\u200c \u062e\u0645<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000;\">3<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000;\">10<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000;\">60 \u062b\u0627\u0646\u06cc\u0647<\/td>\n<\/tr>\n<tr style=\"background-color: #bbdefb;\">\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000; font-weight: bold;\">\u0641\u06cc\u0644\u0647 \u06a9\u0645\u0631 (\u06a9\u0634\u0634 \u0645\u0639\u06a9\u0648\u0633)<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000;\">3<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000;\">15<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000;\">60 \u062b\u0627\u0646\u06cc\u0647<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3 data-path-to-node=\"5\">\u0646\u06a9\u0627\u062a \u06a9\u0644\u06cc\u062f\u06cc \u0628\u0631\u0627\u06cc \u0627\u062c\u0631\u0627\u06cc \u0635\u062d\u06cc\u062d \u0648 \u0628\u0647\u06cc\u0646\u0647:<\/h3>\n<ul data-path-to-node=\"6\">\n<li>\n<p data-path-to-node=\"6,0,0\">\u062a\u0645\u0631\u06a9\u0632 \u06a9\u0627\u0645\u0644 \u0628\u0631 \u06a9\u0634\u0634 \u0639\u0636\u0644\u0627\u062a \u0632\u06cc\u0631\u0628\u063a\u0644 \u062f\u0631 \u0628\u062e\u0634 \u0645\u062b\u0628\u062a \u0648 \u0645\u0646\u0641\u06cc \u062d\u0631\u06a9\u062a.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"6,1,0\">\u062b\u0627\u0628\u062a \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0646 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0648 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u062a\u0627\u0628 \u062f\u0627\u062f\u0646 \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f \u0628\u062f\u0646.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"6,2,0\">\u0627\u0646\u0642\u0628\u0627\u0636 \u0627\u0631\u0627\u062f\u06cc \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a \u062f\u0631 \u0627\u0648\u062c \u062d\u0631\u06a9\u062a \u0628\u0631\u0627\u06cc \u062f\u0631\u06af\u06cc\u0631\u06cc \u062d\u062f\u0627\u06a9\u062b\u0631\u06cc.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"6,3,0\">\u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0648\u0632\u0646\u0647 \u0645\u0646\u0627\u0633\u0628 \u062c\u0647\u062a \u062d\u0641\u0638 \u062f\u0627\u0645\u0646\u0647 \u06a9\u0627\u0645\u0644 \u062d\u0631\u06a9\u062a\u06cc \u062f\u0631 \u0647\u0631 \u062a\u06a9\u0631\u0627\u0631.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"6,4,0\">\u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u0639\u0642\u0628 \u06a9\u0634\u06cc\u062f\u0646 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0647 \u062c\u0627\u06cc \u0641\u0634\u0627\u0631 \u0622\u0648\u0631\u062f\u0646 \u0628\u0627 \u067e\u0646\u062c\u0647 \u062f\u0633\u062a\u200c \u0647\u0627.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"6,5,0\">\u062d\u0641\u0638 \u062a\u0646\u0641\u0633 \u0635\u062d\u06cc\u062d\u061b \u0628\u0627\u0632\u062f\u0645 \u0647\u0646\u06af\u0627\u0645 \u0627\u0646\u0642\u0628\u0627\u0636 \u0648 \u062f\u0645 \u0647\u0646\u06af\u0627\u0645 \u0628\u0627\u0632\u06af\u0634\u062a \u0648\u0632\u0646\u0647.<\/p>\n<\/li>\n<\/ul>\n<h2>\u0628\u0631\u0646\u0627\u0645\u0647 \u0632\u06cc\u0631 \u0628\u063a\u0644 \u062d\u062c\u0645\u06cc \u0628\u0631\u0627\u06cc \u0633\u0637\u062d \u0645\u062a\u0648\u0633\u0637<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-39015 size-full\" src=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_3-1.webp\" alt=\"\u0628\u0631\u0646\u0627\u0645\u0647 \u0632\u06cc\u0631 \u0628\u063a\u0644 \u062d\u062c\u0645\u06cc \u0628\u0631\u0627\u06cc \u0633\u0637\u062d \u0645\u062a\u0648\u0633\u0637\" width=\"1344\" height=\"768\" srcset=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_3-1.webp 1344w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_3-1-300x171.webp 300w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_3-1-1024x585.webp 1024w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_3-1-768x439.webp 768w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_3-1-1200x686.webp 1200w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_3-1-400x229.webp 400w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_3-1-700x400.webp 700w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/p>\n<p data-path-to-node=\"2\">\u0627\u06cc\u0646 \u0633\u0637\u062d \u0628\u0631\u0627\u06cc \u06a9\u0633\u0627\u0646\u06cc \u0637\u0631\u0627\u062d\u06cc \u0634\u062f\u0647 \u06a9\u0647 \u067e\u0627\u06cc\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062f\u0627\u0631\u0646\u062f \u0648 \u0627\u06a9\u0646\u0648\u0646 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0648 \u062a\u0641\u06a9\u06cc\u06a9 \u0639\u0636\u0644\u0627\u0646\u06cc \u0647\u0633\u062a\u0646\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647\u060c \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u06a9\u0646\u062a\u0631\u0644 \u062f\u0642\u06cc\u0642 \u0648\u0632\u0646\u0647 \u062f\u0631 \u0645\u0633\u06cc\u0631 \u0628\u0631\u06af\u0634\u062a \u0648 \u0627\u06cc\u062c\u0627\u062f \u0627\u0631\u062a\u0628\u0627\u0637 \u0639\u0635\u0628\u06cc-\u0639\u0636\u0644\u0627\u0646\u06cc \u0642\u0648\u06cc\u200c\u062a\u0631 \u0627\u0633\u062a. \u0628\u0627 \u0631\u0639\u0627\u06cc\u062a \u0627\u06cc\u0646 \u0627\u0644\u06af\u0648\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc\u060c \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a \u0634\u0645\u0627 \u0628\u0647 \u062a\u062f\u0631\u06cc\u062c \u0628\u0631\u0627\u06cc \u0641\u0634\u0627\u0631\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646\u200c\u062a\u0631 \u0622\u0645\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/p>\n<h3 data-path-to-node=\"2\">\u062c\u062f\u0648\u0644 \u0628\u0631\u0646\u0627\u0645\u0647 \u0632\u06cc\u0631 \u0628\u063a\u0644 \u062d\u062c\u0645\u06cc (\u0645\u062a\u0648\u0633\u0637)<\/h3>\n<table style=\"width: 100%; border-collapse: collapse; font-family: Arial, sans-serif; margin: 20px 0; box-shadow: 0 2px 5px rgba(0,0,0,0.1);\">\n<thead>\n<tr style=\"background-color: #1e88e5; color: white;\">\n<th style=\"padding: 12px 15px; text-align: center; font-weight: bold; border: 1px solid #64b5f6;\">\u0646\u0627\u0645 \u062d\u0631\u06a9\u062a<\/th>\n<th style=\"padding: 12px 15px; text-align: center; font-weight: bold; border: 1px solid #64b5f6;\">\u0633\u062a<\/th>\n<th style=\"padding: 12px 15px; text-align: center; font-weight: bold; border: 1px solid #64b5f6;\">\u062a\u06a9\u0631\u0627\u0631<\/th>\n<th style=\"padding: 12px 15px; text-align: center; font-weight: bold; border: 1px solid #64b5f6;\">\u0627\u0633\u062a\u0631\u0627\u062d\u062a<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr style=\"background-color: #e3f2fd;\">\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000; font-weight: bold;\">\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u062f\u0633\u062a \u0628\u0627\u0632<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000;\">3<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000;\">\u062a\u0627 \u0646\u0627\u062a\u0648\u0627\u0646\u06cc<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000;\">90 \u062b\u0627\u0646\u06cc\u0647<\/td>\n<\/tr>\n<tr style=\"background-color: #bbdefb;\">\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000; font-weight: bold;\">\u0632\u06cc\u0631\u0628\u063a\u0644 \u0647\u0627\u0644\u062a\u0631 \u062e\u0645<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000;\">3<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000;\">10-12<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000;\">90 \u062b\u0627\u0646\u06cc\u0647<\/td>\n<\/tr>\n<tr style=\"background-color: #e3f2fd;\">\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000; font-weight: bold;\">\u0632\u06cc\u0631\u0628\u063a\u0644 \u0642\u0627\u06cc\u0642\u06cc \u062f\u0633\u062a V<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000;\">3<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000;\">12<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000;\">60 \u062b\u0627\u0646\u06cc\u0647<\/td>\n<\/tr>\n<tr style=\"background-color: #bbdefb;\">\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000; font-weight: bold;\">\u0632\u06cc\u0631\u0628\u063a\u0644 \u0633\u06cc\u0645\u200c\u06a9\u0634 \u062f\u0633\u062a \u0635\u0627\u0641<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000;\">3<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000;\">15<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000;\">60 \u062b\u0627\u0646\u06cc\u0647<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<blockquote>\n<p style=\"text-align: center;\"><strong>\u0628\u0631\u0627\u06cc \u0645\u0634\u0627\u0647\u062f\u0647 \u0645\u0642\u0627\u0644\u0647 <a href=\"https:\/\/parsipowder.com\/blog\/%d8%b2%db%8c%d8%b1-%d8%a8%d8%ba%d9%84-%d8%b3%db%8c%d9%85-%da%a9%d8%b4-2\/\" target=\"_blank\" rel=\"noopener\">\u0622\u0645\u0648\u0632\u0634 \u062d\u0631\u06a9\u062a \u0632\u06cc\u0631 \u0628\u063a\u0644 \u0633\u06cc\u0645 \u06a9\u0634<\/a> \u06a9\u0644\u06cc\u06a9 \u06a9\u0646\u06cc\u062f!<\/strong><\/p>\n<\/blockquote>\n<h2>\u00a0\u0628\u0631\u0646\u0627\u0645\u0647 \u0632\u06cc\u0631 \u0628\u063a\u0644 \u062d\u062c\u0645\u06cc \u0628\u0631\u0627\u06cc \u0633\u0637\u062d \u067e\u06cc\u0634\u0631\u0641\u062a\u0647<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-39013 size-full\" src=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_2-2.webp\" alt=\"\u00a0\u0628\u0631\u0646\u0627\u0645\u0647 \u0632\u06cc\u0631 \u0628\u063a\u0644 \u062d\u062c\u0645\u06cc \u0628\u0631\u0627\u06cc \u0633\u0637\u062d \u067e\u06cc\u0634\u0631\u0641\u062a\u0647\" width=\"1344\" height=\"768\" srcset=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_2-2.webp 1344w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_2-2-300x171.webp 300w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_2-2-1024x585.webp 1024w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_2-2-768x439.webp 768w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_2-2-1200x686.webp 1200w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_2-2-400x229.webp 400w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_2-2-700x400.webp 700w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/p>\n<p data-path-to-node=\"5\">\u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0627 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646 \u0648 \u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627\u06cc \u0634\u062f\u062a\u200c\u062f\u0647\u0646\u062f\u0647 \u0622\u0634\u0646\u0627\u06cc\u06cc \u06a9\u0627\u0645\u0644 \u062f\u0627\u0631\u0646\u062f. \u0647\u062f\u0641 \u062f\u0631 \u0627\u06cc\u0646\u062c\u0627\u060c \u0627\u06cc\u062c\u0627\u062f \u0634\u0648\u06a9\u200c\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0627\u0632 \u0637\u0631\u06cc\u0642 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0648 \u0627\u062c\u0631\u0627\u06cc \u062f\u0631\u0627\u067e\u200c\u0633\u062a\u200c \u0647\u0627\u0633\u062a. \u0627\u062c\u0631\u0627\u06cc \u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0646\u06cc\u0627\u0632\u0645\u0646\u062f \u062a\u0645\u0631\u06a9\u0632 \u06a9\u0627\u0645\u0644 \u0630\u0647\u0646\u06cc \u0648 \u0641\u0631\u0645 \u0628\u062f\u0646\u06cc \u0628\u0633\u06cc\u0627\u0631 \u062f\u0642\u06cc\u0642 \u0627\u0633\u062a \u062a\u0627 \u0627\u0632 \u0641\u0634\u0627\u0631 \u0645\u0636\u0627\u0639\u0641 \u0628\u0631 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0634\u0648\u062f.<\/p>\n<table style=\"width: 100%; border-collapse: collapse; font-family: Arial, sans-serif; margin: 20px 0; box-shadow: 0 2px 5px rgba(0,0,0,0.1);\">\n<thead>\n<tr style=\"background-color: #1e88e5; color: white;\">\n<th style=\"padding: 12px 15px; text-align: center; font-weight: bold; border: 1px solid #64b5f6;\">\u0646\u0627\u0645 \u062d\u0631\u06a9\u062a<\/th>\n<th style=\"padding: 12px 15px; text-align: center; font-weight: bold; border: 1px solid #64b5f6;\">\u0633\u062a<\/th>\n<th style=\"padding: 12px 15px; text-align: center; font-weight: bold; border: 1px solid #64b5f6;\">\u062a\u06a9\u0631\u0627\u0631<\/th>\n<th style=\"padding: 12px 15px; text-align: center; font-weight: bold; border: 1px solid #64b5f6;\">\u0627\u0633\u062a\u0631\u0627\u062d\u062a<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr style=\"background-color: #e3f2fd;\">\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000; font-weight: bold;\">\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0628\u0627 \u0648\u0632\u0646\u0647<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000;\">4<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000;\">8-10<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000;\">120 \u062b\u0627\u0646\u06cc\u0647<\/td>\n<\/tr>\n<tr style=\"background-color: #bbdefb;\">\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000; font-weight: bold;\">\u0632\u06cc\u0631\u0628\u063a\u0644 \u0647\u0627\u0644\u062a\u0631 \u062e\u0645 \u0645\u0639\u06a9\u0648\u0633<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000;\">4<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000;\">8-10<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000;\">120 \u062b\u0627\u0646\u06cc\u0647<\/td>\n<\/tr>\n<tr style=\"background-color: #e3f2fd;\">\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000; font-weight: bold;\">\u0632\u06cc\u0631\u0628\u063a\u0644 \u062f\u0645\u0628\u0644 \u062a\u06a9\u200c \u062e\u0645<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000;\">3<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000;\">10-12<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000;\">90 \u062b\u0627\u0646\u06cc\u0647<\/td>\n<\/tr>\n<tr style=\"background-color: #bbdefb;\">\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000; font-weight: bold;\">\u0631\u0648\u0626\u06cc\u0646\u06af \u062f\u0633\u062a\u06af\u0627\u0647 (\u062f\u0631\u0627\u067e\u200c\u0633\u062a)<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000;\">3<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000;\">12+12<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000;\">60 \u062b\u0627\u0646\u06cc\u0647<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3 data-path-to-node=\"4\">\u0646\u06a9\u0627\u062a \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0628\u0631\u0627\u06cc \u0633\u0637\u062d \u067e\u06cc\u0634\u0631\u0641\u062a\u0647<\/h3>\n<ul data-path-to-node=\"5\">\n<li>\n<p data-path-to-node=\"5,0,0\">\u0627\u0646\u062c\u0627\u0645 \u0633\u062a\u200c\u0647\u0627\u06cc \u0645\u0646\u0641\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646 \u0648 \u0622\u0633\u06cc\u0628 \u0645\u06cc\u06a9\u0631\u0648 \u0639\u0636\u0644\u0627\u0646\u06cc.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"5,1,0\">\u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0628\u0646\u062f \u0644\u06cc\u0641\u062a \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u0639\u0636\u0644\u0627\u062a \u0647\u062f\u0641 \u0628\u0647 \u062c\u0627\u06cc \u0633\u0627\u0639\u062f\u0647\u0627.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"5,2,0\">\u0627\u062c\u0631\u0627\u06cc \u062f\u0631\u0627\u067e\u200c \u0633\u062a \u062f\u0631 \u0633\u062a \u0622\u062e\u0631 \u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0646\u0627\u062a\u0648\u0627\u0646\u06cc \u06a9\u0627\u0645\u0644 \u0639\u0636\u0644\u0627\u0646\u06cc.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"5,3,0\">\u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u0627\u0633\u062a\u0627\u067e \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u062f\u0631 \u0627\u0648\u062c \u0627\u0646\u0642\u0628\u0627\u0636 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0641\u0634\u0627\u0631 \u0639\u0636\u0644\u0627\u0646\u06cc.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"5,4,0\">\u062d\u0641\u0638 \u0642\u0648\u0633 \u0637\u0628\u06cc\u0639\u06cc \u06a9\u0645\u0631 \u0628\u0631\u0627\u06cc \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628 \u062d\u06cc\u0646 \u062c\u0627\u0628\u062c\u0627\u06cc\u06cc \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"5,5,0\">\u062a\u063a\u06cc\u06cc\u0631 \u0632\u0627\u0648\u06cc\u0647 \u06af\u0631\u0641\u062a\u0646 \u062f\u0633\u062a\u200c\u0647\u0627 \u062c\u0647\u062a \u062f\u0631\u06af\u06cc\u0631\u06cc \u0628\u062e\u0634\u200c\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u0644\u0627\u062a\u0633\u06cc\u0645\u0648\u0633.<\/p>\n<\/li>\n<\/ul>\n<h2 data-path-to-node=\"2\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0648 \u062d\u062c\u0645\u200c\u062f\u0647\u06cc \u0639\u0636\u0644\u0627\u062a \u0632\u06cc\u0631 \u0628\u063a\u0644<\/h2>\n<p data-path-to-node=\"3\">\u0628\u0631\u0627\u06cc \u062f\u0633\u062a\u06cc\u0627\u0628\u06cc \u0628\u0647 \u06cc\u06a9 \u067e\u0634\u062a \u0639\u0631\u06cc\u0636 \u0648 \u0642\u062f\u0631\u062a\u0645\u0646\u062f\u060c \u0627\u0646\u062a\u062e\u0627\u0628 \u062d\u0631\u06a9\u0627\u062a \u0686\u0646\u062f\u0645\u0641\u0635\u0644\u06cc \u0648 \u0627\u062c\u0631\u0627\u06cc \u062f\u0642\u06cc\u0642 \u0622\u0646\u200c\u0647\u0627 \u0627\u0647\u0645\u06cc\u062a \u0648\u06cc\u0698\u0647\u200c\u0627\u06cc \u062f\u0627\u0631\u062f. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0632\u06cc\u0631\u060c \u0645\u0648\u062b\u0631\u062a\u0631\u06cc\u0646 \u06af\u0632\u06cc\u0646\u0647\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u062a\u062d\u0631\u06cc\u06a9 \u0631\u0634\u062f \u0648 \u0627\u06cc\u062c\u0627\u062f \u062a\u0641\u06a9\u06cc\u06a9 \u0639\u0636\u0644\u0627\u0646\u06cc \u062f\u0631 \u0628\u062e\u0634\u200c\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u067e\u0634\u062a \u0647\u0633\u062a\u0646\u062f.<\/p>\n<h3 data-path-to-node=\"4\">\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 (King of Back Exercises)<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-39017 size-full\" src=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_5.webp\" alt=\"\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633\" width=\"1344\" height=\"768\" srcset=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_5.webp 1344w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_5-300x171.webp 300w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_5-1024x585.webp 1024w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_5-768x439.webp 768w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_5-1200x686.webp 1200w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_5-400x229.webp 400w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_5-700x400.webp 700w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/p>\n<p data-path-to-node=\"5\">\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0628\u06cc\u200c\u0634\u06a9 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0648\u0632\u0646 \u0628\u062f\u0646 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u0647\u0646\u0627\u06cc \u0632\u06cc\u0631\u0628\u063a\u0644 \u0648 \u0627\u06cc\u062c\u0627\u062f \u0641\u0631\u0645 V-\u0634\u06a9\u0644 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0639\u0636\u0644\u0627\u062a \u0644\u0627\u062a\u0633\u06cc\u0645\u0648\u0633 \u062f\u0648\u0631\u0633\u06cc \u0631\u0627 \u0628\u0647 \u0686\u0627\u0644\u0634 \u0645\u06cc\u200c\u06a9\u0634\u062f \u0648 \u0628\u0647 \u062f\u0644\u06cc\u0644 \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0631\u062f\u0646 \u0647\u0645\u0632\u0645\u0627\u0646 \u0633\u0627\u0639\u062f \u0648 \u0628\u0627\u0632\u0648\u060c \u0639\u0645\u0644\u06a9\u0631\u062f\u06cc \u0628\u06cc\u200c\u0646\u0638\u06cc\u0631 \u062f\u0631 \u0647\u0627\u06cc\u067e\u0631\u062a\u0631\u0648\u0641\u06cc \u062f\u0627\u0631\u062f.<\/p>\n<h4 data-path-to-node=\"6\">\u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u0627\u062c\u0631\u0627\u06cc \u0635\u062d\u06cc\u062d \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633<\/h4>\n<ul data-path-to-node=\"7\">\n<li>\n<p data-path-to-node=\"7,0,0\">\u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u06a9\u0645\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u06af\u06cc\u0631\u06cc\u062f \u062a\u0627 \u0641\u0634\u0627\u0631 \u0631\u0648\u06cc \u0644\u064e\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u06cc\u0627\u0628\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"7,1,0\">\u0633\u06cc\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0645\u06cc\u0644\u0647 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0627\u0632 \u0647\u0631\u06af\u0648\u0646\u0647 \u0646\u0648\u0633\u0627\u0646 \u0628\u062f\u0646 \u062c\u062f\u0627\u064b \u062e\u0648\u062f\u062f\u0627\u0631\u06cc \u06a9\u0646\u06cc\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"7,2,0\">\u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647\u060c \u0686\u0627\u0646\u0647 \u0628\u0627\u06cc\u062f \u0627\u0632 \u0645\u06cc\u0644\u0647 \u0639\u0628\u0648\u0631 \u06a9\u0646\u062f \u062a\u0627 \u062f\u0627\u0645\u0646\u0647 \u06a9\u0627\u0645\u0644 \u0634\u0648\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"7,3,0\">\u0647\u0646\u06af\u0627\u0645 \u0628\u0627\u0644\u0627 \u0631\u0641\u062a\u0646 \u0628\u0627\u0632\u062f\u0645 \u0648 \u062f\u0631 \u0645\u0633\u06cc\u0631 \u067e\u0627\u06cc\u06cc\u0646 \u0622\u0645\u062f\u0646 \u0639\u0645\u0644 \u062f\u0645 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"7,4,0\">\u0628\u0631\u0627\u06cc \u067e\u06cc\u0634\u0631\u0641\u062a\u060c \u0627\u0632 \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0648\u0632\u0646\u0647\u200c\u062f\u0627\u0631 \u06cc\u0627 \u06a9\u0634\u200c\u0647\u0627\u06cc \u06a9\u0645\u06a9\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0646\u0645\u0627\u06cc\u06cc\u062f.<\/p>\n<\/li>\n<\/ul>\n<p><a href=\"https:\/\/parsipowder.com\/product\/protein-wight-gainer\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-28114 size-full\" src=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2023\/10\/progainer21.webp\" alt=\"\u067e\u0631\u0648\u06af\u06cc\u0646\u0631 50 50\" width=\"1000\" height=\"200\" srcset=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2023\/10\/progainer21.webp 1000w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2023\/10\/progainer21-300x60.webp 300w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2023\/10\/progainer21-768x154.webp 768w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2023\/10\/progainer21-400x80.webp 400w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2023\/10\/progainer21-700x140.webp 700w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n<h3>\u062a\u0646\u0648\u0639 \u062f\u0631 \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645<\/h3>\n<ul>\n<li><strong>\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u062f\u0633\u062a \u0628\u0627\u0632:<\/strong> \u062a\u0645\u0631\u06a9\u0632 \u0628\u06cc\u0634\u062a\u0631 \u0631\u0648\u06cc \u0632\u06cc\u0631\u0628\u063a\u0644.<\/li>\n<li><strong>\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u062f\u0633\u062a \u062c\u0645\u0639:<\/strong> \u0641\u0634\u0627\u0631 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0647 \u0628\u062e\u0634 \u067e\u0627\u06cc\u06cc\u0646\u06cc \u0632\u06cc\u0631\u0628\u063a\u0644 \u0648 \u0628\u0627\u0632\u0648\u0647\u0627 \u0648\u0627\u0631\u062f \u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\n<li><strong>\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0648\u0632\u0646\u0647\u200c\u062f\u0627\u0631:<\/strong> \u0628\u0627 \u0628\u0633\u062a\u0646 \u0648\u0632\u0646\u0647 \u0628\u0647 \u06a9\u0645\u0631\u060c \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f.<\/li>\n<li><strong>\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u06a9\u0645\u06a9\u06cc:<\/strong> \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u062a\u0627\u0632\u0647\u200c\u06a9\u0627\u0631 \u0647\u0633\u062a\u0646\u062f\u060c \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u06a9\u0634\u200c\u0647\u0627\u06cc \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u06cc\u0627 \u062f\u0633\u062a\u06af\u0627\u0647 \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u06a9\u0645\u06a9\u06cc \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\n<\/ul>\n<h3 data-path-to-node=\"8\">\u0632\u06cc\u0631\u0628\u063a\u0644 \u0647\u0627\u0644\u062a\u0631 \u062e\u0645<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-39018 size-full\" src=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_6.webp\" alt=\"\u0632\u06cc\u0631\u0628\u063a\u0644 \u0647\u0627\u0644\u062a\u0631 \u062e\u0645\" width=\"1344\" height=\"768\" srcset=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_6.webp 1344w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_6-300x171.webp 300w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_6-1024x585.webp 1024w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_6-768x439.webp 768w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_6-1200x686.webp 1200w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_6-400x229.webp 400w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_6-700x400.webp 700w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/p>\n<p data-path-to-node=\"9\">\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062a\u0631\u06a9\u06cc\u0628\u06cc\u060c \u0627\u0628\u0632\u0627\u0631\u06cc \u0642\u062f\u0631\u062a\u0645\u0646\u062f \u0628\u0631\u0627\u06cc \u0636\u062e\u06cc\u0645 \u06a9\u0631\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u0627\u0646\u06cc \u0648 \u062a\u0642\u0648\u06cc\u062a \u0641\u06cc\u0628\u0631\u0647\u0627\u06cc \u0639\u0645\u0642\u06cc \u067e\u0634\u062a \u0627\u0633\u062a. \u0627\u062c\u0631\u0627\u06cc \u0635\u062d\u06cc\u062d \u0622\u0646 \u0646\u0647 \u062a\u0646\u0647\u0627 \u0628\u0647 \u0632\u06cc\u0631\u0628\u063a\u0644\u060c \u0628\u0644\u06a9\u0647 \u0628\u0647 \u0636\u062e\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u062a \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0646\u06cc\u0632 \u0627\u0628\u0647\u062a \u0648\u06cc\u0698\u0647\u200c\u0627\u06cc \u0645\u06cc\u200c\u0628\u062e\u0634\u062f.<\/p>\n<h4 data-path-to-node=\"10\">\u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u0627\u062c\u0631\u0627\u06cc \u0635\u062d\u06cc\u062d \u0632\u06cc\u0631 \u0628\u063a\u0644 \u0647\u0627\u0644\u062a\u0631 \u062e\u0645<\/h4>\n<ul data-path-to-node=\"11\">\n<li>\n<p data-path-to-node=\"11,0,0\">\u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u06a9\u0645\u06cc \u062e\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u06a9\u0645\u0631 \u0631\u0627 \u0628\u0627 \u0632\u0627\u0648\u06cc\u0647 \u06f4\u06f5 \u062f\u0631\u062c\u0647 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"11,1,0\">\u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0634\u06a9\u0645 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0628\u062f\u0646 \u0628\u0686\u0633\u0628\u0627\u0646\u06cc\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"11,2,0\">\u0627\u0632 \u0647\u0631\u06af\u0648\u0646\u0647 \u0642\u0648\u0632 \u06a9\u0631\u062f\u0646 \u06cc\u0627 \u062a\u0627\u0628 \u062f\u0627\u062f\u0646 \u06a9\u0645\u0631 \u0628\u0631\u0627\u06cc \u062c\u0627\u0628\u062c\u0627\u06cc\u06cc \u0648\u0632\u0646\u0647 \u0628\u067e\u0631\u0647\u06cc\u0632\u06cc\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"11,3,0\">\u062a\u0645\u0631\u06a9\u0632 \u0627\u0635\u0644\u06cc \u0631\u0627 \u0628\u0631 \u0627\u0646\u0642\u0628\u0627\u0636 \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a \u062f\u0631 \u0627\u0648\u062c \u062d\u0631\u06a9\u062a \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"11,4,0\">\u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0628\u0646\u062f \u0644\u06cc\u0641\u062a \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06a9\u0632 \u0628\u06cc\u0634\u062a\u0631 \u0628\u0631 \u0639\u0636\u0644\u0647 \u0647\u062f\u0641 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"12\">\u0632\u06cc\u0631\u0628\u063a\u0644 \u062f\u0645\u0628\u0644 \u062e\u0645 \u062f\u0633\u062a \u062c\u0641\u062a<\/h3>\n<p data-path-to-node=\"13\">\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0647 \u062f\u0644\u06cc\u0644 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0648\u0633\u06cc\u0639\u200c\u062a\u0631 \u0646\u0633\u0628\u062a \u0628\u0647 \u0647\u0627\u0644\u062a\u0631\u060c \u0628\u0627\u0639\u062b \u06a9\u0634\u0634 \u062d\u062f\u0627\u06a9\u062b\u0631\u06cc \u0641\u06cc\u0628\u0631\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u062c\u0631\u0627\u06cc \u062c\u0641\u062a\u200c\u062f\u0633\u062a \u062f\u0645\u0628\u0644\u060c \u0641\u0636\u0627\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a \u0637\u0628\u06cc\u0639\u06cc \u0645\u0686 \u062f\u0633\u062a \u0641\u0631\u0627\u0647\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u062e\u0633\u062a\u06af\u06cc \u0639\u0635\u0628\u06cc \u06a9\u0645\u062a\u0631\u06cc \u0646\u0633\u0628\u062a \u0628\u0647 \u0645\u06cc\u0644\u0647 \u0627\u06cc\u062c\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<h4 data-path-to-node=\"14\">\u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u0627\u062c\u0631\u0627\u06cc \u0635\u062d\u06cc\u062d \u0632\u06cc\u0631 \u0628\u063a\u0644 \u062f\u0645\u0628\u0644 \u062e\u0645 \u062f\u0633\u062a \u062c\u0641\u062a<\/h4>\n<ul data-path-to-node=\"15\">\n<li>\n<p data-path-to-node=\"15,0,0\">\u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631 \u062d\u0627\u0644\u062a \u062e\u0646\u062b\u06cc \u0628\u06af\u06cc\u0631\u06cc\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"15,1,0\">\u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u0645\u0648\u0627\u0632\u06cc \u0628\u0627 \u0632\u0645\u06cc\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u06a9\u0645\u0631 \u0631\u0627 \u06a9\u0627\u0645\u0644\u0627\u064b \u0635\u0627\u0641 \u06a9\u0646\u06cc\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"15,2,0\">\u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u06a9\u0646\u0627\u0631\u0647\u200c\u0647\u0627\u06cc \u0634\u06a9\u0645 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u067e\u0634\u062a \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"15,3,0\">\u0627\u0632 \u0686\u0631\u062e\u0634 \u06a9\u0645\u0631 \u06cc\u0627 \u0634\u062a\u0627\u0628\u200c\u0632\u062f\u06af\u06cc \u062f\u0631 \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a \u062c\u062f\u0627\u064b \u062e\u0648\u062f\u062f\u0627\u0631\u06cc \u06a9\u0646\u06cc\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"15,4,0\">\u0648\u0632\u0646\u0647\u200c\u0627\u06cc \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \u062d\u0631\u06a9\u062a \u0631\u0627 \u062f\u0631 \u062a\u0645\u0627\u0645 \u0633\u062a\u200c\u0647\u0627 \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"16\">\u0632\u06cc\u0631\u0628\u063a\u0644 \u062f\u0645\u0628\u0644 \u062a\u06a9 \u062e\u0645<\/h3>\n<p data-path-to-node=\"17\">\u062a\u06a9\u200c\u062e\u0645 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0627\u0628\u0632\u0627\u0631 \u0628\u0631\u0627\u06cc \u0627\u0635\u0644\u0627\u062d \u0639\u062f\u0645 \u062a\u0642\u0627\u0631\u0646 \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u062a\u0645\u0631\u06a9\u0632 \u0627\u06cc\u0632\u0648\u0644\u0647 \u0631\u0648\u06cc \u0647\u0631 \u0633\u0645\u062a \u0627\u0633\u062a. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0647 \u0634\u0645\u0627 \u0627\u062c\u0627\u0632\u0647 \u0645\u06cc\u200c\u062f\u0647\u062f \u062a\u0627 \u0628\u0627 \u062b\u0628\u0627\u062a \u06a9\u0627\u0645\u0644\u060c \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u0627\u0646\u0642\u0628\u0627\u0636 \u0645\u0645\u06a9\u0646 \u0631\u0627 \u062f\u0631 \u0639\u0636\u0644\u0647 \u0644\u0627\u062a\u0633\u06cc\u0645\u0648\u0633 \u062a\u062c\u0631\u0628\u0647 \u06a9\u0646\u06cc\u062f.<\/p>\n<h4 data-path-to-node=\"18\">\u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u0627\u062c\u0631\u0627\u06cc \u0635\u062d\u06cc\u062d \u0632\u06cc\u0631 \u0628\u063a\u0644 \u062f\u0645\u0628\u0644 \u062a\u06a9 \u062e\u0645<\/h4>\n<ul data-path-to-node=\"19\">\n<li>\n<p data-path-to-node=\"19,0,0\">\u06cc\u06a9 \u062f\u0633\u062a \u0648 \u0632\u0627\u0646\u0648 \u0631\u0627 \u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\u062a \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647 \u0648 \u06a9\u0645\u0631 \u0631\u0627 \u06a9\u0627\u0645\u0644\u0627\u064b \u0635\u0627\u0641 \u06a9\u0646\u06cc\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"19,1,0\">\u062f\u0645\u0628\u0644 \u0631\u0627 \u0628\u0627 \u06a9\u0646\u062a\u0631\u0644 \u06a9\u0627\u0645\u0644 \u0628\u0647 \u0633\u0645\u062a \u0644\u06af\u0646 \u0648 \u067e\u0647\u0644\u0648\u0647\u0627 \u0647\u062f\u0627\u06cc\u062a \u06a9\u0646\u06cc\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"19,2,0\">\u0622\u0631\u0646\u062c \u0628\u0627\u06cc\u062f \u062f\u0631 \u0637\u0648\u0644 \u0645\u0633\u06cc\u0631 \u0646\u0632\u062f\u06cc\u06a9 \u0628\u0647 \u0628\u062f\u0646 \u0648 \u062f\u0631 \u0645\u0633\u06cc\u0631 \u0645\u0633\u062a\u0642\u06cc\u0645 \u062d\u0631\u06a9\u062a \u06a9\u0646\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"19,3,0\">\u0627\u0632 \u0686\u0631\u062e\u0634 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0628\u0631\u0627\u06cc \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646 \u0648\u0632\u0646\u0647 \u0633\u0646\u06af\u06cc\u0646 \u062e\u0648\u062f\u062f\u0627\u0631\u06cc \u06a9\u0646\u06cc\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"19,4,0\">\u062f\u0631 \u0628\u062e\u0634 \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u0627\u062c\u0627\u0632\u0647 \u062f\u0647\u06cc\u062f \u0639\u0636\u0644\u0647 \u0632\u06cc\u0631\u0628\u063a\u0644 \u06a9\u0627\u0645\u0644\u0627\u064b \u06a9\u0634\u06cc\u062f\u0647 \u0634\u0648\u062f.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"20\">\u0622\u0648\u06cc\u0632\u0627\u0646 \u0634\u062f\u0646 \u0628\u0627 \u06cc\u06a9 \u062f\u0633\u062a (\u062a\u0645\u0631\u06cc\u0646 \u062b\u0628\u0627\u062a)<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-40395 size-full\" src=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0622\u0648\u06cc\u0632\u0627\u0646-\u0634\u062f\u0646-\u0627\u0632-\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633-\u0628\u0627-\u06cc\u06a9-\u062f\u0633\u062a-\u067e\u0627\u0631\u0633\u06cc-\u067e\u0648\u062f\u0631.webp\" alt=\"\u0622\u0648\u06cc\u0632\u0627\u0646 \u0634\u062f\u0646 \u0628\u0627 \u06cc\u06a9 \u062f\u0633\u062a (\u062a\u0645\u0631\u06cc\u0646 \u062b\u0628\u0627\u062a)\" width=\"1344\" height=\"768\" srcset=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0622\u0648\u06cc\u0632\u0627\u0646-\u0634\u062f\u0646-\u0627\u0632-\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633-\u0628\u0627-\u06cc\u06a9-\u062f\u0633\u062a-\u067e\u0627\u0631\u0633\u06cc-\u067e\u0648\u062f\u0631.webp 1344w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0622\u0648\u06cc\u0632\u0627\u0646-\u0634\u062f\u0646-\u0627\u0632-\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633-\u0628\u0627-\u06cc\u06a9-\u062f\u0633\u062a-\u067e\u0627\u0631\u0633\u06cc-\u067e\u0648\u062f\u0631-300x171.webp 300w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0622\u0648\u06cc\u0632\u0627\u0646-\u0634\u062f\u0646-\u0627\u0632-\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633-\u0628\u0627-\u06cc\u06a9-\u062f\u0633\u062a-\u067e\u0627\u0631\u0633\u06cc-\u067e\u0648\u062f\u0631-1024x585.webp 1024w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0622\u0648\u06cc\u0632\u0627\u0646-\u0634\u062f\u0646-\u0627\u0632-\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633-\u0628\u0627-\u06cc\u06a9-\u062f\u0633\u062a-\u067e\u0627\u0631\u0633\u06cc-\u067e\u0648\u062f\u0631-768x439.webp 768w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0622\u0648\u06cc\u0632\u0627\u0646-\u0634\u062f\u0646-\u0627\u0632-\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633-\u0628\u0627-\u06cc\u06a9-\u062f\u0633\u062a-\u067e\u0627\u0631\u0633\u06cc-\u067e\u0648\u062f\u0631-1200x686.webp 1200w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0622\u0648\u06cc\u0632\u0627\u0646-\u0634\u062f\u0646-\u0627\u0632-\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633-\u0628\u0627-\u06cc\u06a9-\u062f\u0633\u062a-\u067e\u0627\u0631\u0633\u06cc-\u067e\u0648\u062f\u0631-400x229.webp 400w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0622\u0648\u06cc\u0632\u0627\u0646-\u0634\u062f\u0646-\u0627\u0632-\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633-\u0628\u0627-\u06cc\u06a9-\u062f\u0633\u062a-\u067e\u0627\u0631\u0633\u06cc-\u067e\u0648\u062f\u0631-700x400.webp 700w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/p>\n<p data-path-to-node=\"21\">\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u06cc\u0634\u062a\u0631 \u0646\u0642\u0634 \u0645\u06a9\u0645\u0644 \u0631\u0627 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u067e\u0646\u062c\u0647 \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0627\u06cc\u0641\u0627 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0622\u0648\u06cc\u0632\u0627\u0646 \u0634\u062f\u0646 \u0641\u0639\u0627\u0644\u060c \u067e\u06cc\u0648\u0646\u062f\u0647\u0627\u06cc \u0639\u0635\u0628\u06cc \u0628\u06cc\u0646 \u0633\u0627\u0639\u062f \u0648 \u0632\u06cc\u0631\u0628\u063a\u0644 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0647 \u0634\u0645\u0627 \u062f\u0631 \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0646 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646\u200c\u062a\u0631 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<h4 data-path-to-node=\"22\">\u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u0627\u062c\u0631\u0627\u06cc \u0635\u062d\u06cc\u062d<\/h4>\n<ul data-path-to-node=\"23\">\n<li>\n<p data-path-to-node=\"23,0,0\">\u0645\u06cc\u0644\u0647 \u0631\u0627 \u0645\u062d\u06a9\u0645 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u0628\u062f\u0646 \u0631\u0627 \u06a9\u0627\u0645\u0644\u0627\u064b \u0635\u0627\u0641 \u0648 \u0622\u0648\u06cc\u0632\u0627\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"23,1,0\">\u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0648 \u0639\u0642\u0628 \u0647\u062f\u0627\u06cc\u062a \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0641\u0639\u0627\u0644 \u0628\u0627\u0642\u06cc \u0628\u0645\u0627\u0646\u0646\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"23,2,0\">\u0627\u0632 \u0647\u0631\u06af\u0648\u0646\u0647 \u0686\u0631\u062e\u0634 \u06cc\u0627 \u062a\u0627\u0628 \u062e\u0648\u0631\u062f\u0646 \u0628\u062f\u0646 \u062d\u06cc\u0646 \u0622\u0648\u06cc\u0632\u0627\u0646 \u0645\u0627\u0646\u062f\u0646 \u067e\u0631\u0647\u06cc\u0632 \u06a9\u0646\u06cc\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"23,3,0\">\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u062f\u0631 \u067e\u0627\u06cc\u0627\u0646 \u062c\u0644\u0633\u0647 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0642\u062f\u0631\u062a \u067e\u0646\u062c\u0647 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"23,4,0\">\u0627\u0632 \u062f\u0633\u062a\u06a9\u0634 \u06cc\u0627 \u067e\u0648\u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0644\u06cc\u0632 \u062e\u0648\u0631\u062f\u0646 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/p>\n<\/li>\n<\/ul>\n<h2><strong>\u062d\u0631\u06a9\u0627\u062a<\/strong> <strong>\u06a9\u0634\u0634\u06cc<\/strong> <strong>\u067e\u0633<\/strong> <strong>\u0627\u0632 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a<\/strong> <strong>\u0628\u0631\u0646\u0627\u0645\u0647<\/strong> <strong>\u0632\u06cc\u0631<\/strong> <strong>\u0628\u063a\u0644 \u062d\u062c\u0645\u06cc<\/strong><\/h2>\n<p>\u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0631\u0646\u0627\u0645\u0647 \u0632\u06cc\u0631\u0628\u063a\u0644 \u062d\u062c\u0645\u06cc \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc\u060c \u06a9\u0627\u0647\u0634 \u06af\u0631\u0641\u062a\u06af\u06cc \u0639\u0636\u0644\u0627\u062a \u0648 \u062a\u0633\u0631\u06cc\u0639 \u062f\u0631 \u0631\u0648\u0646\u062f \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u06a9\u0647 \u0639\u0636\u0644\u0627\u062a \u0632\u06cc\u0631\u0628\u063a\u0644 (\u0644\u0627\u062a\u06cc\u0633\u06cc\u0645\u0648\u0633 \u062f\u0648\u0631\u0633\u06cc)\u060c \u06a9\u0645\u0631 \u0648 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u0637\u0628\u06cc\u0639\u06cc \u062e\u0648\u062f \u0628\u0627\u0632\u06af\u0631\u062f\u0646\u062f \u0648 \u0641\u0634\u0627\u0631 \u0646\u0627\u0634\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0627\u0647\u0634 \u06cc\u0627\u0628\u062f.<\/p>\n<p>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u0647 \u06a9\u0627\u0647\u0634 \u062e\u0633\u062a\u06af\u06cc \u0639\u0636\u0644\u0627\u062a \u0632\u06cc\u0631\u0628\u063a\u0644\u060c \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u06a9\u0645\u06a9 \u06a9\u0646\u0646\u062f \u0648 \u0628\u062e\u0634\u06cc \u062d\u06cc\u0627\u062a\u06cc \u0627\u0632 \u0628\u0631\u0646\u0627\u0645\u0647 \u0632\u06cc\u0631 \u0628\u063a\u0644 \u062d\u062c\u0645\u06cc \u0648 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0634\u0645\u0627 \u0628\u0627\u0634\u0646\u062f.<\/p>\n<h3><strong>\u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc \u0628\u0631\u0627\u06cc \u0632\u06cc\u0631\u0628\u063a\u0644 \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646<\/strong><\/h3>\n<h4><strong>1. \u06a9\u0634\u0634 \u0632\u06cc\u0631\u0628\u063a\u0644 \u0628\u0647 \u06a9\u0645\u06a9 \u062f\u06cc\u0648\u0627\u0631 \u06cc\u0627 \u0633\u062a\u0648\u0646<\/strong><\/h4>\n<ul>\n<li>\u0631\u0648\u200c \u0628\u0647\u200c \u0631\u0648\u06cc \u06cc\u06a9 \u062f\u06cc\u0648\u0627\u0631 \u06cc\u0627 \u0633\u062a\u0648\u0646 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f.<\/li>\n<li>\u06cc\u06a9\u06cc \u0627\u0632 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0631\u0648\u06cc \u062f\u06cc\u0648\u0627\u0631 \u06cc\u0627 \u0633\u062a\u0648\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u06a9\u0645\u06cc \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u0628\u06a9\u0634\u06cc\u062f.<\/li>\n<li>\u0647\u0645\u0632\u0645\u0627\u0646 \u06a9\u0645\u0631 \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0628\u0627 \u06a9\u0634\u06cc\u062f\u0646 \u062f\u0633\u062a\u060c \u06a9\u0634\u0634 \u0631\u0627 \u062f\u0631 \u0646\u0627\u062d\u06cc\u0647 \u0632\u06cc\u0631\u0628\u063a\u0644 \u0648 \u0634\u0627\u0646\u0647 \u0627\u062d\u0633\u0627\u0633 \u06a9\u0646\u06cc\u062f.<\/li>\n<li>20 \u062a\u0627 30 \u062b\u0627\u0646\u06cc\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0633\u067e\u0633 \u062f\u0633\u062a \u062f\u06cc\u06af\u0631 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/li>\n<li><strong>\u0645\u0632\u0627\u06cc\u0627:<\/strong> \u06a9\u0634\u0634 \u0645\u0624\u062b\u0631 \u0639\u0636\u0644\u0627\u062a \u0632\u06cc\u0631\u0628\u063a\u0644 \u0648 \u0634\u0627\u0646\u0647.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/parsipowder.com\/product\/hilmar-whey\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-28058 size-full\" src=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/02\/hilmar80102.webp\" alt=\"\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648\u06cc \u0627\u06cc\u0632\u0648\u0644\u0647 \u0647\u06cc\u0644\u0645\u0627\u0631\" width=\"1000\" height=\"200\" srcset=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/02\/hilmar80102.webp 1000w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/02\/hilmar80102-300x60.webp 300w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/02\/hilmar80102-768x154.webp 768w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/02\/hilmar80102-400x80.webp 400w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/02\/hilmar80102-700x140.webp 700w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><strong>\u0628\u0631\u0627\u06cc \u0645\u0634\u0627\u0647\u062f\u0647 \u0642\u06cc\u0645\u062a \u0648 \u062e\u0631\u06cc\u062f \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648\u06cc \u0627\u06cc\u0632\u0648\u0644\u0647 \u0647\u06cc\u0644\u0645\u0627\u0631 \u0631\u0648\u06cc \u0639\u06a9\u0633 \u06a9\u0644\u06cc\u06a9 \u06a9\u0646\u06cc\u062f!<\/strong><\/p>\n<h4><strong>2. \u06a9\u0634\u0634 \u0632\u06cc\u0631\u0628\u063a\u0644 \u0646\u0634\u0633\u062a\u0647<\/strong><\/h4>\n<ul>\n<li>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627 \u0631\u0627 \u062c\u0645\u0639 \u06a9\u0646\u06cc\u062f.<\/li>\n<li>\u0647\u0631 \u062f\u0648 \u062f\u0633\u062a \u0631\u0627 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0628\u0628\u0631\u06cc\u062f \u0648 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u0631\u0627 \u062f\u0631 \u0647\u0645 \u0642\u0641\u0644 \u06a9\u0646\u06cc\u062f.<\/li>\n<li>\u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u06cc\u06a9 \u0633\u0645\u062a \u062e\u0645 \u0634\u0648\u06cc\u062f \u062a\u0627 \u06a9\u0634\u0634 \u0631\u0627 \u062f\u0631 \u0632\u06cc\u0631\u0628\u063a\u0644 \u0633\u0645\u062a \u0645\u062e\u0627\u0644\u0641 \u0627\u062d\u0633\u0627\u0633 \u06a9\u0646\u06cc\u062f.<\/li>\n<li>15 \u062a\u0627 20 \u062b\u0627\u0646\u06cc\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u0648\u0636\u0639\u06cc\u062a \u0628\u0645\u0627\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0647 \u0633\u0645\u062a \u062f\u06cc\u06af\u0631 \u062e\u0645 \u0634\u0648\u06cc\u062f.<\/li>\n<li><strong>\u0645\u0632\u0627\u06cc\u0627:<\/strong> \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0648 \u06a9\u0627\u0647\u0634 \u06af\u0631\u0641\u062a\u06af\u06cc \u062f\u0631 \u0632\u06cc\u0631\u0628\u063a\u0644.<\/li>\n<\/ul>\n<h4><strong>3. \u06a9\u0634\u0634 \u0632\u06cc\u0631\u0628\u063a\u0644 \u0628\u0647 \u06a9\u0645\u06a9 \u0645\u06cc\u0644\u0647 \u06cc\u0627 \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633<\/strong><\/h4>\n<ul>\n<li>\u0628\u0647 \u06cc\u06a9 \u0645\u06cc\u0644\u0647 \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0622\u0648\u06cc\u0632\u0627\u0646 \u0634\u0648\u06cc\u062f.<\/li>\n<li>\u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u062d\u0627\u0644\u062a \u06a9\u0627\u0645\u0644\u0627\u064b \u0622\u0648\u06cc\u0632\u0627\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u06a9\u0634\u0634 \u0631\u0627 \u062f\u0631 \u0632\u06cc\u0631\u0628\u063a\u0644 \u0648 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0627\u062d\u0633\u0627\u0633 \u06a9\u0646\u06cc\u062f.<\/li>\n<li>\u0627\u06af\u0631 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f\u060c \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u06a9\u0634\u0634 \u0628\u06cc\u0634\u062a\u0631\u060c \u06cc\u06a9 \u067e\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0641\u0634\u0627\u0631 \u06a9\u0646\u062a\u0631\u0644 \u0634\u0648\u062f.<\/li>\n<li>20 \u062a\u0627 30 \u062b\u0627\u0646\u06cc\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f.<\/li>\n<li><strong>\u0645\u0632\u0627\u06cc\u0627:<\/strong> \u06a9\u0634\u0634 \u0639\u0645\u06cc\u0642 \u0639\u0636\u0644\u0627\u062a \u0632\u06cc\u0631\u0628\u063a\u0644 \u0648 \u0631\u0647\u0627\u06cc\u06cc \u0627\u0632 \u062a\u0646\u0634\u200c\u0647\u0627\u06cc \u0646\u0627\u0634\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646.<\/li>\n<\/ul>\n<h4><strong>4. \u06a9\u0634\u0634 \u06af\u0631\u0628\u0647-\u0634\u062a\u0631 (Cat-Cow Stretch)<\/strong><\/h4>\n<ul>\n<li>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062f\u0631 \u062d\u0627\u0644\u062a \u0686\u0647\u0627\u0631 \u062f\u0633\u062a \u0648 \u067e\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f.<\/li>\n<li>\u0627\u0628\u062a\u062f\u0627 \u06a9\u0645\u0631 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0642\u0648\u0633 \u062f\u0647\u06cc\u062f (\u062d\u0627\u0644\u062a \u06af\u0631\u0628\u0647) \u0648 \u06a9\u0634\u0634 \u0631\u0627 \u062f\u0631 \u067e\u0634\u062a \u0648 \u0632\u06cc\u0631\u0628\u063a\u0644 \u0627\u062d\u0633\u0627\u0633 \u06a9\u0646\u06cc\u062f.<\/li>\n<li>\u0633\u067e\u0633 \u06a9\u0645\u0631 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0642\u0648\u0633 \u062f\u0647\u06cc\u062f \u0648 \u0646\u06af\u0627\u0647 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f (\u062d\u0627\u0644\u062a \u0634\u062a\u0631).<\/li>\n<li>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 8 \u062a\u0627 10 \u0628\u0627\u0631 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li>\n<li><strong>\u0645\u0632\u0627\u06cc\u0627:<\/strong> \u06a9\u0645\u06a9 \u0628\u0647 \u06a9\u0634\u0634 \u0648 \u0631\u0647\u0627\u06cc\u06cc \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a\u060c \u0632\u06cc\u0631\u0628\u063a\u0644 \u0648 \u06a9\u0645\u0631.<\/li>\n<\/ul>\n<h4><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-28146\" src=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2023\/10\/pull-down_3.webp\" alt=\"\u0628\u0631\u0646\u0627\u0645\u0647 \u0632\u06cc\u0631 \u0628\u063a\u0644 \u062d\u062c\u0645\u06cc\" width=\"1200\" height=\"800\" srcset=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2023\/10\/pull-down_3.webp 1200w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2023\/10\/pull-down_3-300x200.webp 300w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2023\/10\/pull-down_3-1024x683.webp 1024w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2023\/10\/pull-down_3-768x512.webp 768w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2023\/10\/pull-down_3-400x267.webp 400w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2023\/10\/pull-down_3-675x450.webp 675w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/h4>\n<h4><strong>5. \u06a9\u0634\u0634 \u06a9\u0648\u062f\u06a9 (Child\u2019s Pose)<\/strong><\/h4>\n<ul>\n<li>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0632\u0627\u0646\u0648 \u0628\u0632\u0646\u06cc\u062f \u0648 \u0628\u0627\u0633\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u0634\u0646\u0647\u200c\u0647\u0627 \u0628\u06a9\u0634\u06cc\u062f.<\/li>\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u062f\u0631\u0627\u0632 \u06a9\u0646\u06cc\u062f \u0648 \u0633\u06cc\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0646\u06cc\u062f.<\/li>\n<li>\u06a9\u0634\u0634 \u0631\u0627 \u062f\u0631 \u0632\u06cc\u0631\u0628\u063a\u0644\u060c \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0648 \u06a9\u0645\u0631 \u0627\u062d\u0633\u0627\u0633 \u06a9\u0646\u06cc\u062f \u0648 30 \u062a\u0627 40 \u062b\u0627\u0646\u06cc\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f.<\/li>\n<li><strong>\u0645\u0632\u0627\u06cc\u0627:<\/strong> \u0622\u0631\u0627\u0645\u0634\u200c\u0628\u062e\u0634\u06cc \u0648 \u06a9\u0634\u0634 \u0645\u0644\u0627\u06cc\u0645 \u0628\u0631\u0627\u06cc \u062a\u0645\u0627\u0645 \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a \u0648 \u0632\u06cc\u0631\u0628\u063a\u0644.<\/li>\n<\/ul>\n<h4><strong>6. \u06a9\u0634\u0634 \u0632\u06cc\u0631\u0628\u063a\u0644 \u0628\u0627 \u06a9\u0634 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/strong><\/h4>\n<ul>\n<li>\u06cc\u06a9 \u06a9\u0634 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0631\u0627 \u0628\u0647 \u0645\u06cc\u0644\u0647 \u06cc\u0627 \u062f\u06cc\u0648\u0627\u0631 \u0628\u0628\u0646\u062f\u06cc\u062f.<\/li>\n<li>\u0628\u0627 \u06cc\u06a9 \u062f\u0633\u062a \u06a9\u0634 \u0631\u0627 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u0628\u062f\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06a9\u0634\u06cc\u062f \u062a\u0627 \u06a9\u0634\u0634 \u0631\u0627 \u062f\u0631 \u0632\u06cc\u0631\u0628\u063a\u0644 \u0627\u062d\u0633\u0627\u0633 \u06a9\u0646\u06cc\u062f.<\/li>\n<li>20 \u062b\u0627\u0646\u06cc\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0633\u067e\u0633 \u062f\u0633\u062a \u062f\u06cc\u06af\u0631 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/li>\n<li><strong>\u0645\u0632\u0627\u06cc\u0627:<\/strong> \u0627\u06cc\u062c\u0627\u062f \u06a9\u0634\u0634 \u0642\u0627\u0628\u0644\u200c\u06a9\u0646\u062a\u0631\u0644 \u0628\u0627 \u0634\u062f\u062a \u0645\u0646\u0627\u0633\u0628.<\/li>\n<\/ul>\n<h3><strong>\u0646\u06a9\u0627\u062a \u0645\u0647\u0645 \u0647\u0646\u06af\u0627\u0645 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc<\/strong><\/h3>\n<ul>\n<li><strong>\u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 \u0628\u06a9\u0634\u06cc\u062f:<\/strong> \u0647\u0646\u06af\u0627\u0645 \u06a9\u0634\u0634\u060c \u062a\u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u062a\u0627 \u0639\u0636\u0644\u0627\u062a \u0628\u06cc\u0634\u062a\u0631 \u0631\u06cc\u0644\u06a9\u0633 \u0634\u0648\u0646\u062f.<\/li>\n<li><strong>\u06a9\u0634\u0634 \u0631\u0627 \u0622\u0631\u0627\u0645 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f:<\/strong> \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u0646\u0627\u06af\u0647\u0627\u0646\u06cc \u06cc\u0627 \u067e\u0631\u0634\u06cc \u062e\u0648\u062f\u062f\u0627\u0631\u06cc \u06a9\u0646\u06cc\u062f.<\/li>\n<li><strong>\u0628\u062f\u0648\u0646 \u062f\u0631\u062f \u06a9\u0627\u0631 \u06a9\u0646\u06cc\u062f:<\/strong> \u0627\u06af\u0631 \u062f\u0631 \u062d\u06cc\u0646 \u06a9\u0634\u0634 \u0627\u062d\u0633\u0627\u0633 \u062f\u0631\u062f \u0634\u062f\u06cc\u062f \u062f\u0627\u0634\u062a\u06cc\u062f\u060c \u0641\u0648\u0631\u0627\u064b \u062d\u0631\u06a9\u062a \u0631\u0627 \u0645\u062a\u0648\u0642\u0641 \u06a9\u0646\u06cc\u062f.<\/li>\n<li><strong>\u0645\u062f\u062a \u0632\u0645\u0627\u0646 \u06a9\u0627\u0641\u06cc:<\/strong> \u0647\u0631 \u06a9\u0634\u0634 \u0631\u0627 \u062d\u062f\u0627\u0642\u0644 15 \u062a\u0627 30 \u062b\u0627\u0646\u06cc\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u062a\u0627 \u0627\u062b\u0631\u0627\u062a \u0622\u0646 \u0628\u0647 \u062d\u062f\u0627\u06a9\u062b\u0631 \u0628\u0631\u0633\u062f.<\/li>\n<\/ul>\n<h2>\u0628\u0631\u0646\u0627\u0645\u0647 \u062d\u062c\u0645\u06cc \u0633\u0648\u067e\u0631\u0633\u062a \u0632\u06cc\u0631 \u0628\u063a\u0644 \u062d\u062c\u0645\u06cc<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-39019 size-full\" src=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_7.webp\" alt=\"\u0628\u0631\u0646\u0627\u0645\u0647 \u062d\u062c\u0645\u06cc \u0633\u0648\u067e\u0631\u0633\u062a \u0632\u06cc\u0631 \u0628\u063a\u0644\" width=\"1344\" height=\"768\" srcset=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_7.webp 1344w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_7-300x171.webp 300w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_7-1024x585.webp 1024w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_7-768x439.webp 768w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_7-1200x686.webp 1200w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_7-400x229.webp 400w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_7-700x400.webp 700w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/p>\n<p><strong>\u0628\u0631\u0646\u0627\u0645\u0647 \u062d\u062c\u0645\u06cc \u0633\u0648\u067e\u0631\u0633\u062a \u0632\u06cc\u0631 \u0628\u063a\u0644<\/strong> \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0628\u0627 \u062a\u0631\u06a9\u06cc\u0628 \u062f\u0648 \u062d\u0631\u06a9\u062a \u0645\u062e\u062a\u0644\u0641 \u062f\u0631 \u0647\u0631 \u0633\u062a\u060c \u0639\u0636\u0644\u0627\u062a \u0632\u06cc\u0631\u0628\u063a\u0644 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0627\u0645\u0644 \u0648 \u0645\u0624\u062b\u0631 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u062f. \u0633\u0648\u067e\u0631\u0633\u062a\u200c\u0647\u0627 \u0634\u0627\u0645\u0644 \u062f\u0648 \u062d\u0631\u06a9\u062a \u06a9\u0647 \u0628\u0647\u200c\u0637\u0648\u0631 \u0645\u062a\u0648\u0627\u0644\u06cc \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0648 \u0641\u0631\u0635\u062a\u06cc \u0628\u0631\u0627\u06cc \u0628\u0647\u200c\u062d\u062f\u0627\u06a9\u062b\u0631 \u0631\u0633\u0627\u0646\u062f\u0646 \u0641\u0634\u0627\u0631 \u0631\u0648\u06cc \u0639\u0636\u0644\u0627\u062a \u0641\u0631\u0627\u0647\u0645 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0627\u06cc\u0646 \u0631\u0648\u0634 \u0628\u0627\u0639\u062b \u062a\u062d\u0631\u06cc\u06a9 \u0628\u06cc\u0634\u062a\u0631 \u0639\u0636\u0644\u0627\u062a\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646 \u0648 \u0633\u0631\u0639\u062a \u062f\u0631 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<h3><strong>\u0628\u0631\u0646\u0627\u0645\u0647 \u0633\u0648\u067e\u0631\u0633\u062a \u0632\u06cc\u0631 \u0628\u063a\u0644 \u062d\u062c\u0645\u06cc<\/strong><\/h3>\n<table style=\"width: 100%; border-collapse: collapse; font-family: Arial, sans-serif; margin: 20px 0; box-shadow: 0 2px 5px rgba(0,0,0,0.1);\">\n<thead>\n<tr style=\"background-color: #1e88e5; color: white;\">\n<th style=\"padding: 12px 15px; text-align: center; font-weight: bold; border: 1px solid #64b5f6;\">\u0633\u0648\u067e\u0631\u0633\u062a<\/th>\n<th style=\"padding: 12px 15px; text-align: center; font-weight: bold; border: 1px solid #64b5f6;\">\u0646\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a<\/th>\n<th style=\"padding: 12px 15px; text-align: center; font-weight: bold; border: 1px solid #64b5f6;\">\u0633\u062a \/ \u062a\u06a9\u0631\u0627\u0631<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr style=\"background-color: #e3f2fd;\">\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000; font-weight: bold;\">\u06f1<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000;\">\u0633\u06cc\u0645\u200c \u06a9\u0634 \u062f\u0633\u062a \u0628\u0627\u0632 + \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000;\">\u06f4 \u00d7 \u06f1\u06f2+\u06f1\u06f0<\/td>\n<\/tr>\n<tr style=\"background-color: #bbdefb;\">\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000; font-weight: bold;\">\u06f2<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000;\">\u062f\u0645\u0628\u0644 \u062e\u0645 \u062c\u0641\u062a + \u062f\u0645\u0628\u0644 \u062a\u06a9\u200c\u062e\u0645<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000;\">\u06f4 \u00d7 \u06f1\u06f2+\u06f1\u06f0<\/td>\n<\/tr>\n<tr style=\"background-color: #e3f2fd;\">\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000; font-weight: bold;\">\u06f3<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000;\">\u0632\u06cc\u0631\u0628\u063a\u0644 \u0642\u0627\u06cc\u0642\u06cc + \u0622\u0648\u06cc\u0632\u0627\u0646\u200c\u0634\u062f\u0646<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000;\">\u06f3 \u00d7 \u06f1\u06f2+\u06f3\u06f0\u062b\u0627\u0646\u06cc\u0647<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>\u0646\u06a9\u0627\u062a \u06a9\u0644\u06cc\u062f\u06cc \u0628\u0631\u0627\u06cc \u0627\u062b\u0631\u0628\u062e\u0634\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0633\u0648\u067e\u0631\u0633\u062a\u200c \u0647\u0627<\/h3>\n<ul>\n<li>\n<p data-path-to-node=\"1,0,0\">\u0628\u06cc\u0646 \u062f\u0648 \u062d\u0631\u06a9\u062a \u0633\u0648\u067e\u0631\u0633\u062a \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0646\u06a9\u0646\u06cc\u062f\u061b \u0641\u0642\u0637 \u0628\u06cc\u0646 \u0647\u0631 \u0633\u0648\u067e\u0631\u0633\u062a \u06f9\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0635\u0628\u0631 \u06a9\u0646\u06cc\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"1,1,0\">\u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0637\u0648\u0631\u06cc \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \u062f\u0631 \u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u06cc \u0622\u062e\u0631 \u062d\u0641\u0638 \u0634\u0648\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"1,2,0\">\u062f\u0631 \u062a\u0645\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u0633\u0648\u067e\u0631\u0633\u062a\u060c \u0641\u0627\u0632 \u0628\u0627\u0632\u06af\u0634\u062a \u0648\u0632\u0646\u0647 \u0631\u0627 \u0628\u0627 \u062a\u0645\u0631\u06a9\u0632 \u0648 \u06a9\u0646\u062a\u0631\u0644 \u06a9\u0627\u0645\u0644 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"1,3,0\">\u0642\u0628\u0644 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0648 \u0628\u0639\u062f \u0622\u0646 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06a9\u0627\u0641\u06cc \u0628\u0631\u0627\u06cc \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0639\u0636\u0644\u0627\u062a \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"1,4,0\">\u062f\u0631 \u062f\u0645\u0628\u0644 \u062a\u06a9\u200c\u062e\u0645\u060c \u0647\u0645\u06cc\u0634\u0647 \u0627\u0628\u062a\u062f\u0627 \u0633\u0645\u062a \u0636\u0639\u06cc\u0641\u200c\u062a\u0631 \u0628\u062f\u0646 \u0631\u0627 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0647\u06cc\u062f \u062a\u0627 \u062a\u0642\u0627\u0631\u0646 \u062d\u0641\u0638 \u0634\u0648\u062f.<\/p>\n<\/li>\n<\/ul>\n<h2>\u0628\u0631\u0646\u0627\u0645\u0647 \u0632\u06cc\u0631 \u0628\u063a\u0644 \u062d\u062c\u0645\u06cc \u062f\u0631 \u062e\u0627\u0646\u0647<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-39020 size-full\" src=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_8.webp\" alt=\"\u0628\u0631\u0646\u0627\u0645\u0647 \u0632\u06cc\u0631 \u0628\u063a\u0644 \u062d\u062c\u0645\u06cc \u062f\u0631 \u062e\u0627\u0646\u0647\" width=\"1344\" height=\"768\" srcset=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_8.webp 1344w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_8-300x171.webp 300w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_8-1024x585.webp 1024w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_8-768x439.webp 768w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_8-1200x686.webp 1200w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_8-400x229.webp 400w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/parsipowder_8-700x400.webp 700w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/p>\n<p>\u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0632\u06cc\u0631\u0628\u063a\u0644 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u062f\u0648\u0646 \u062f\u0645\u0628\u0644\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u062d\u0631\u06a9\u062a\u200c\u0647\u0627\u06cc\u06cc \u0645\u0627\u0646\u0646\u062f <strong>\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633<\/strong> (Pull-ups)\u060c <strong>\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0645\u0639\u06a9\u0648\u0633<\/strong> (Chin-ups)\u060c <strong>\u0633\u0648\u067e\u0631\u0645\u0646<\/strong> (Superman)\u060c <strong>\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc \u0628\u0627 \u062f\u0633\u062a \u0646\u0632\u062f\u06cc\u06a9<\/strong> (Diamond Push-ups) \u0648 <strong>\u0634\u0646\u0627 \u0628\u0627 \u062a\u063a\u06cc\u06cc\u0631 \u0632\u0627\u0648\u06cc\u0647<\/strong> (Decline Push-ups) \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646\u060c <strong>\u0622\u0648\u06cc\u0632\u0627\u0646 \u0634\u062f\u0646<\/strong> (Dead Hang) \u0648 <strong>\u062d\u0631\u06a9\u062a \u067e\u0644 \u0628\u0627 \u06cc\u06a9 \u067e\u0627<\/strong> (Single Leg Bridge) \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0632\u06cc\u0631\u0628\u063a\u0644 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \u0648 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u0628\u0647\u200c\u0637\u0648\u0631 \u0645\u0646\u0638\u0645 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a.<\/p>\n<p>\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0648\u0646 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u062e\u0627\u0635 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u062a\u0627 \u0639\u0636\u0644\u0627\u062a \u0632\u06cc\u0631\u0628\u063a\u0644 \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u062a\u0642\u0648\u06cc\u062a \u0648 \u062d\u062c\u0645\u200c\u062f\u0647\u06cc \u06a9\u0646\u06cc\u062f.<\/p>\n<table style=\"width: 100%; border-collapse: collapse; font-family: Arial, sans-serif; margin: 20px 0; box-shadow: 0 2px 5px rgba(0,0,0,0.1);\">\n<thead>\n<tr style=\"background-color: #1e88e5; color: white;\">\n<th style=\"padding: 12px 15px; text-align: center; font-weight: bold; border: 1px solid #64b5f6;\">\u0646\u0627\u0645 \u062d\u0631\u06a9\u062a<\/th>\n<th style=\"padding: 12px 15px; text-align: center; font-weight: bold; border: 1px solid #64b5f6;\">\u0633\u062a<\/th>\n<th style=\"padding: 12px 15px; text-align: center; font-weight: bold; border: 1px solid #64b5f6;\">\u062a\u06a9\u0631\u0627\u0631 \/ \u0632\u0645\u0627\u0646<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr style=\"background-color: #e3f2fd;\">\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000; font-weight: bold;\">\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 (\u0645\u0639\u0645\u0648\u0644\u06cc\/\u0645\u0639\u06a9\u0648\u0633)<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000;\">\u06f4<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000;\">\u062a\u0627 \u0646\u0627\u062a\u0648\u0627\u0646\u06cc<\/td>\n<\/tr>\n<tr style=\"background-color: #bbdefb;\">\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000; font-weight: bold;\">\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc (\u062f\u0627\u06cc\u0645\u0648\u0646\u062f\/\u0634\u06cc\u0628\u200c\u062f\u0627\u0631)<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000;\">\u06f4<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000;\">\u06f1\u06f0-\u06f1\u06f5<\/td>\n<\/tr>\n<tr style=\"background-color: #e3f2fd;\">\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000; font-weight: bold;\">\u0633\u0648\u067e\u0631\u0645\u0646 (\u062a\u0642\u0648\u06cc\u062a \u0641\u06cc\u0644\u0647)<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000;\">\u06f3<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #bbdefb; color: #000000;\">\u06f2\u06f0 \u062b\u0627\u0646\u06cc\u0647<\/td>\n<\/tr>\n<tr style=\"background-color: #bbdefb;\">\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000; font-weight: bold;\">\u0622\u0648\u06cc\u0632\u0627\u0646 \u0634\u062f\u0646 (Dead Hang)<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000;\">\u06f3<\/td>\n<td style=\"padding: 12px 15px; text-align: center; border: 1px solid #90caf9; color: #000000;\">\u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3 data-path-to-node=\"4\">\u0646\u06a9\u0627\u062a \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u0627\u062a \u062f\u0631 \u062e\u0627\u0646\u0647<\/h3>\n<ul data-path-to-node=\"5\">\n<li>\n<p data-path-to-node=\"5,0,0\"><b data-path-to-node=\"5,0,0\" data-index-in-node=\"0\">\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633:<\/b> \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0631\u0627\u06cc \u067e\u0647\u0646\u0627\u06cc \u067e\u0634\u062a \u0627\u0633\u062a\u061b \u062f\u0631 \u0635\u0648\u0631\u062a \u0633\u062e\u062a\u06cc \u0627\u0632 \u06a9\u0634 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"5,1,0\"><b data-path-to-node=\"5,1,0\" data-index-in-node=\"0\">\u0634\u0646\u0627\u0647\u0627:<\/b> \u0645\u062f\u0644 \u062f\u0627\u06cc\u0645\u0648\u0646\u062f \u0648 \u0634\u06cc\u0628\u200c\u062f\u0627\u0631 (Decline) \u0641\u0634\u0627\u0631 \u0631\u0627 \u0627\u0632 \u0633\u06cc\u0646\u0647 \u0628\u0647 \u0628\u062e\u0634 \u067e\u0634\u062a\u06cc \u0627\u0646\u062a\u0642\u0627\u0644 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"5,2,0\"><b data-path-to-node=\"5,2,0\" data-index-in-node=\"0\">\u0633\u0648\u067e\u0631\u0645\u0646:<\/b> \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0641\u06cc\u0644\u0647 \u0648 \u0628\u062e\u0634 \u067e\u0627\u06cc\u06cc\u0646\u06cc \u067e\u0634\u062a\u060c \u062f\u0633\u062a \u0648 \u067e\u0627 \u0631\u0627 \u0647\u0645\u0632\u0645\u0627\u0646 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"5,3,0\"><b data-path-to-node=\"5,3,0\" data-index-in-node=\"0\">\u0622\u0648\u06cc\u0632\u0627\u0646 \u0634\u062f\u0646:<\/b> \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0642\u062f\u0631\u062a \u0633\u0627\u0639\u062f \u0648 \u06a9\u0634\u0634 \u0639\u0636\u0644\u0627\u062a \u0644\u0627\u062a\u0633\u06cc\u0645\u0648\u0633 \u0631\u0627 \u0628\u0647\u200c\u0634\u062f\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"5,4,0\"><b data-path-to-node=\"5,4,0\" data-index-in-node=\"0\">\u067e\u0644 \u0628\u0627 \u06cc\u06a9 \u067e\u0627:<\/b> \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u0648 \u0628\u0627 \u0641\u0634\u0627\u0631 \u067e\u0627\u0634\u0646\u0647\u060c \u0628\u0627\u0633\u0646 \u0631\u0627 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u067e\u0634\u062a \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f.<\/p>\n<\/li>\n<\/ul>\n<h2><strong>\u0633\u062e\u0646<\/strong> <strong>\u067e\u0627\u06cc\u0627\u0646\u06cc<\/strong><\/h2>\n<audio class=\"wp-audio-shortcode\" id=\"audio-16881-1\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/\u0641\u0631\u0645\u0648\u0644_\u0633\u0627\u062e\u062a_\u0639\u0636\u0644\u0627\u062a_\u067e\u0634\u062a_\u0639\u0631\u06cc\u0636_\u0648_\u0642\u062f\u0631\u062a\u0645\u0646\u062f.mp3?_=1\" \/><a href=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/\u0641\u0631\u0645\u0648\u0644_\u0633\u0627\u062e\u062a_\u0639\u0636\u0644\u0627\u062a_\u067e\u0634\u062a_\u0639\u0631\u06cc\u0636_\u0648_\u0642\u062f\u0631\u062a\u0645\u0646\u062f.mp3\">https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/\u0641\u0631\u0645\u0648\u0644_\u0633\u0627\u062e\u062a_\u0639\u0636\u0644\u0627\u062a_\u067e\u0634\u062a_\u0639\u0631\u06cc\u0636_\u0648_\u0642\u062f\u0631\u062a\u0645\u0646\u062f.mp3<\/a><\/audio>\n<p>\u0628\u0631\u0627\u06cc \u0633\u0627\u062e\u062a \u0639\u0636\u0644\u0627\u062a \u0632\u06cc\u0631\u0628\u063a\u0644 \u062d\u062c\u0645\u06cc\u060c \u0628\u0631\u0646\u0627\u0645\u0647 \u0632\u06cc\u0631 \u0628\u063a\u0644 \u062d\u062c\u0645\u06cc \u0628\u0627\u06cc\u062f \u0634\u0627\u0645\u0644 \u062d\u0631\u06a9\u0627\u062a \u0645\u062a\u0646\u0648\u0639\u06cc \u0645\u0627\u0646\u0646\u062f \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633\u060c \u0633\u06cc\u0645\u200c\u06a9\u0634\u060c \u062f\u0645\u0628\u0644 \u062e\u0645 \u0648 \u0622\u0648\u06cc\u0632\u0627\u0646 \u0634\u062f\u0646 \u0628\u0627\u0634\u062f. \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u062a\u06a9\u0646\u06cc\u06a9 \u0635\u062d\u06cc\u062d \u0648 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0648\u0632\u0646\u0647 \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a.<\/p>\n<p>\u0647\u0645\u0686\u0646\u06cc\u0646\u060c \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u06af\u0631\u0641\u062a\u06af\u06cc \u0639\u0636\u0644\u0627\u062a \u0648 \u062a\u0633\u0631\u06cc\u0639 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0627\u0647\u0645\u06cc\u062a \u062f\u0627\u0631\u062f. \u0628\u0631\u0627\u06cc \u062d\u062c\u0645\u200c\u062f\u0647\u06cc\u060c 3 \u062a\u0627 4 \u0633\u062a \u0628\u0627 8 \u062a\u0627 12 \u062a\u06a9\u0631\u0627\u0631 \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a. \u0628\u0647 \u0639\u0644\u0627\u0648\u0647\u060c \u062a\u063a\u0630\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628 \u0648 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0627\u0641\u06cc \u0646\u0642\u0634 \u0645\u0647\u0645\u06cc \u062f\u0631 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u062f\u0627\u0631\u0646\u062f.<\/p>\n<blockquote>\n<p style=\"text-align: center;\"><a href=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2024\/12\/Back_Muscle_Engineering.pdf\" target=\"_blank\" rel=\"noopener\"><strong>\u0628\u0631\u0627\u06cc \u0645\u0634\u0627\u0647\u062f\u0647 \u0648 \u062f\u0627\u0646\u0644\u0648\u062f PDF \u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u06a9\u0627\u0645\u0644 \u0633\u0627\u062e\u062a \u0639\u0636\u0644\u0627\u062a \u0632\u06cc\u0631 \u0628\u063a\u0644\u060c \u0645\u0639\u0631\u0641\u06cc \u062d\u0631\u06a9\u0627\u062a \u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc\u060c \u06a9\u0644\u06cc\u06a9 \u06a9\u0646\u06cc\u062f!<\/strong><\/a><\/p>\n<\/blockquote>\n","protected":false},"excerpt":{"rendered":"<p>\u0639\u0636\u0644\u0627\u062a \u0632\u06cc\u0631\u0628\u063a\u0644 \u0627\u0632 \u0628\u0632\u0631\u06af\u200c \u062a\u0631\u06cc\u0646 \u0628\u062e\u0634\u200c \u0647\u0627\u06cc \u0628\u062f\u0646 \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u062a\u0642\u0648\u06cc\u062a \u0622\u0646\u200c \u0647\u0627 \u062a\u0623\u062b\u06cc\u0631 \u0645\u0633\u062a\u0642\u06cc\u0645\u06cc \u0628\u0631 \u0642\u062f\u0631\u062a \u0648 \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0641\u06cc\u0632\u06cc\u06a9\u06cc \u0634\u0645\u0627 \u062f\u0627\u0631\u062f. \u0628\u0631\u0627\u06cc \u062f\u0633\u062a\u06cc\u0627\u0628\u06cc \u0628\u0647 \u067e\u0634\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u0641\u0631\u0645 V-\u0634\u06a9\u0644\u060c \u0628\u0627\u06cc\u062f \u0627\u0632 &#8230;<\/p>\n","protected":false},"author":25,"featured_media":39014,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_daim_seo_power":"1000","_daim_enable_ail":"1","footnotes":""},"categories":[26,68],"tags":[],"class_list":["post-16881","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodybuilding-exercises","category-68"],"_links":{"self":[{"href":"https:\/\/parsipowder.com\/blog\/wp-json\/wp\/v2\/posts\/16881","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/parsipowder.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/parsipowder.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/parsipowder.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/parsipowder.com\/blog\/wp-json\/wp\/v2\/comments?post=16881"}],"version-history":[{"count":5,"href":"https:\/\/parsipowder.com\/blog\/wp-json\/wp\/v2\/posts\/16881\/revisions"}],"predecessor-version":[{"id":40828,"href":"https:\/\/parsipowder.com\/blog\/wp-json\/wp\/v2\/posts\/16881\/revisions\/40828"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/parsipowder.com\/blog\/wp-json\/wp\/v2\/media\/39014"}],"wp:attachment":[{"href":"https:\/\/parsipowder.com\/blog\/wp-json\/wp\/v2\/media?parent=16881"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/parsipowder.com\/blog\/wp-json\/wp\/v2\/categories?post=16881"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/parsipowder.com\/blog\/wp-json\/wp\/v2\/tags?post=16881"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}