{"id":31374,"date":"2026-06-08T23:48:52","date_gmt":"2026-06-08T20:18:52","guid":{"rendered":"https:\/\/parsipowder.com\/blog\/?p=31374"},"modified":"2026-06-21T14:40:41","modified_gmt":"2026-06-21T11:10:41","slug":"%d9%84%d8%a7%d9%86%da%af","status":"publish","type":"post","link":"https:\/\/parsipowder.com\/blog\/%d9%84%d8%a7%d9%86%da%af\/","title":{"rendered":"\u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u067e\u0627 | \u0645\u0639\u0631\u0641\u06cc 18 \u0645\u062f\u0644 \u062d\u0631\u06a9\u062a \u0628\u0631\u0627\u06cc \u0627\u0646\u0641\u062c\u0627\u0631 \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647"},"content":{"rendered":"<p><strong>\u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u067e\u0627<\/strong> \u06cc\u06a9\u06cc \u0627\u0632 \u0627\u0635\u0644\u06cc\u200c \u062a\u0631\u06cc\u0646 \u0648 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c \u062a\u0646\u0647 \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0686\u0646\u062f\u0645\u0641\u0635\u0644\u06cc\u060c \u0637\u06cc\u0641 \u06af\u0633\u062a\u0631\u062f\u0647\u200c\u0627\u06cc \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u0627\u0632 \u062c\u0645\u0644\u0647 <strong>\u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646<\/strong>\u060c <strong>\u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af<\/strong> \u0648 <strong>\u0633\u0631\u06cc\u0646\u06cc<\/strong> \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u06cc\u0627\u062f\u06af\u06cc\u0631\u06cc \u062a\u06a9\u0646\u06cc\u06a9 \u0635\u062d\u06cc\u062d \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a\u060c \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u062e\u0648\u062f \u0631\u0627 \u0646\u06cc\u0632 \u0628\u0647 \u0645\u06cc\u0632\u0627\u0646 \u0686\u0634\u0645\u06af\u06cc\u0631\u06cc \u0628\u0647\u0628\u0648\u062f \u0628\u0628\u062e\u0634\u06cc\u062f.<\/p>\n<p data-path-to-node=\"0\">\u0627\u0632 \u0646\u0638\u0631 \u0628\u06cc\u0648\u0645\u06a9\u0627\u0646\u06cc\u06a9\u06cc\u060c \u0644\u0627\u0646\u06af \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0632\u0646\u062c\u06cc\u0631\u0647 \u0628\u0633\u062a\u0647 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u062f\u0644\u06cc\u0644 \u0627\u0644\u06af\u0648\u06cc \u062d\u0631\u06a9\u062a\u06cc \u062a\u06a9\u200c \u067e\u0627\u060c \u062a\u0639\u0627\u062f\u0644 \u0648 \u067e\u0627\u06cc\u062f\u0627\u0631\u06cc \u0645\u0641\u0627\u0635\u0644 \u0631\u0627 \u0628\u0647 \u0634\u06a9\u0644\u06cc \u0645\u0646\u062d\u0635\u0631 \u0628\u0647\u200c \u0641\u0631\u062f \u0628\u0647 \u0686\u0627\u0644\u0634 \u0645\u06cc\u200c\u06a9\u0634\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0627 \u062a\u062d\u0631\u06cc\u06a9 \u062d\u062f\u0627\u06a9\u062b\u0631\u06cc \u0641\u06cc\u0628\u0631\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u062f\u0631 \u0646\u0627\u062d\u06cc\u0647 \u0686\u0647\u0627\u0631\u0633\u0631 \u0648 \u0633\u0631\u06cc\u0646\u06cc\u060c \u0646\u0642\u0634 \u0645\u0647\u0645\u06cc \u062f\u0631 \u0647\u0627\u06cc\u067e\u0631\u062a\u0631\u0648\u0641\u06cc \u0627\u06cc\u0641\u0627 \u06a9\u0631\u062f\u0647 \u0648 \u0637\u0628\u0642 \u0645\u0637\u0627\u0644\u0639\u0627\u062a \u0645\u0639\u062a\u0628\u0631 \u0645\u0646\u062a\u0634\u0631 \u0634\u062f\u0647 \u062f\u0631 \u0633\u0627\u06cc\u062a<strong><a class=\"ng-star-inserted\" href=\"https:\/\/blog.nasm.org\/training-benefits\/lunge-effective-lower-body-training-exercise\" target=\"_blank\" rel=\"noopener\" data-hveid=\"0\" data-ved=\"0CAAQ_4QMahcKEwjzl5PZ8_mUAxUAAAAAHQAAAAAQdw\"> NASM<\/a><\/strong>\u060c \u0628\u0647\u200c\u0637\u0648\u0631 \u0645\u0648\u062b\u0631\u06cc \u0639\u062f\u0645 \u062a\u0642\u0627\u0631\u0646 \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u06cc\u0646 \u062f\u0648 \u067e\u0627 \u0631\u0627 \u0627\u0635\u0644\u0627\u062d \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<div class=\"container\">\n<div id=\"model-response-message-contentr_7cf7f35dbd6c5a51\" class=\"markdown markdown-main-panel stronger enable-updated-hr-color\" dir=\"rtl\" aria-live=\"off\" aria-busy=\"false\">\n<p data-path-to-node=\"2\">\u0627\u062f\u063a\u0627\u0645 \u0645\u0646\u0638\u0645 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc\u060c \u0631\u0627\u0647\u06a9\u0627\u0631\u06cc \u0627\u06cc\u062f\u0647\u200c \u0622\u0644 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u0646\u06cc \u06cc\u0627 \u0628\u0647\u0628\u0648\u062f \u062a\u0639\u0627\u062f\u0644 \u0628\u062f\u0646 \u0647\u0633\u062a\u0646\u062f. \u0686\u0647 \u062f\u0631 \u062e\u0627\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f \u0648 \u0686\u0647 \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647\u060c \u0644\u0627\u0646\u06af \u0627\u0646\u0639\u0637\u0627\u0641\u200c \u067e\u0630\u06cc\u0631\u06cc \u0628\u0627\u0644\u0627\u06cc\u06cc \u062f\u0631 \u0627\u062c\u0631\u0627 \u062f\u0627\u0631\u062f. \u0628\u0627 \u0631\u0639\u0627\u06cc\u062a \u0646\u06a9\u0627\u062a \u0627\u0631\u0627\u0626\u0647\u200c \u0634\u062f\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u0646\u062a\u0627\u06cc\u062c\u06cc \u0641\u0631\u0627\u062a\u0631 \u0627\u0632 \u0627\u0646\u062a\u0638\u0627\u0631\u062a\u0627\u0646 \u062f\u0631 \u0641\u0631\u0645\u200c \u062f\u0647\u06cc \u067e\u0627\u0647\u0627 \u062f\u0633\u062a \u06cc\u0627\u0628\u06cc\u062f.<\/p>\n<div id=\"68069309905\"><script type=\"text\/JavaScript\" src=\"https:\/\/www.aparat.com\/embed\/wggid91?data[rnddiv]=68069309905&#038;data[responsive]=yes&#038;titleShow=true&#038;recom=self\"><\/script><\/div>\n<\/div>\n<\/div>\n<blockquote>\n<p style=\"text-align: center;\"><strong>\u0628\u0631\u0627\u06cc \u062e\u0631\u06cc\u062f <a title=\"\u0648\u06cc \u067e\u06af\u0627\u0647 \u062e\u0631\u0627\u0633\u0627\u0646\" href=\"https:\/\/parsipowder.com\/product\/khorasan-whey\/\" target=\"_blank\" rel=\"noopener\">\u0648\u06cc \u067e\u06af\u0627\u0647 \u062e\u0631\u0627\u0633\u0627\u0646<\/a> \u06a9\u0644\u06cc\u06a9 \u06a9\u0646\u06cc\u062f.<\/strong><\/p>\n<\/blockquote>\n\t\t\t\t\t\t\t<h3 style=\"margin-bottom:20px;display:block;width:100%;margin-top:10px\"> <\/h3>\r\n\t\t\t\t\t\t<style>\r\n\t\t\t\t<style>\r\n#wpsm_accordion_31422 .wpsm_panel-heading{\r\n\tpadding:0px !important;\r\n}\r\n#wpsm_accordion_31422 .wpsm_panel-title {\r\n\tmargin:0px !important; \r\n\ttext-transform:none !important;\r\n\tline-height: 1 !important;\r\n}\r\n#wpsm_accordion_31422 .wpsm_panel-title a{\r\n\ttext-decoration:none;\r\n\toverflow:hidden;\r\n\tdisplay:block;\r\n\tpadding:0px;\r\n\tfont-size: 18px !important;\r\n\tfont-family: Open Sans !important;\r\n\tcolor:#000000 !important;\r\n\tborder-bottom:0px !important;\r\n}\r\n\r\n#wpsm_accordion_31422 .wpsm_panel-title a:focus {\r\noutline: 0px !important;\r\n}\r\n\r\n#wpsm_accordion_31422 .wpsm_panel-title a:hover, #wpsm_accordion_31422 .wpsm_panel-title a:focus {\r\n\tcolor:#000000 !important;\r\n}\r\n#wpsm_accordion_31422 .acc-a{\r\n\tcolor: #000000 !important;\r\n\tbackground-color:#e8e8e8 !important;\r\n\tborder-color: #ddd;\r\n}\r\n#wpsm_accordion_31422 .wpsm_panel-default > .wpsm_panel-heading{\r\n\tcolor: #000000 !important;\r\n\tbackground-color: #e8e8e8 !important;\r\n\tborder-color: #e8e8e8 !important;\r\n\tborder-top-left-radius: 0px;\r\n\tborder-top-right-radius: 0px;\r\n}\r\n#wpsm_accordion_31422 .wpsm_panel-default {\r\n\t\tborder:1px solid transparent !important;\r\n\t}\r\n#wpsm_accordion_31422 {\r\n\tmargin-bottom: 20px;\r\n\toverflow: hidden;\r\n\tfloat: none;\r\n\twidth: 100%;\r\n\tdisplay: block;\r\n}\r\n#wpsm_accordion_31422 .ac_title_class{\r\n\tdisplay: block;\r\n\tpadding-top: 12px;\r\n\tpadding-bottom: 12px;\r\n\tpadding-left: 15px;\r\n\tpadding-right: 15px;\r\n}\r\n#wpsm_accordion_31422  .wpsm_panel {\r\n\toverflow:hidden;\r\n\t-webkit-box-shadow: 0 0px 0px rgba(0, 0, 0, .05);\r\n\tbox-shadow: 0 0px 0px rgba(0, 0, 0, .05);\r\n\t\tborder-radius: 4px;\r\n\t}\r\n#wpsm_accordion_31422  .wpsm_panel + .wpsm_panel {\r\n\t\tmargin-top: 5px;\r\n\t}\r\n#wpsm_accordion_31422  .wpsm_panel-body{\r\n\tbackground-color:#ffffff !important;\r\n\tcolor:#000000 !important;\r\n\tborder-top-color: #e8e8e8 !important;\r\n\tfont-size:16px !important;\r\n\tfont-family: Open Sans !important;\r\n\toverflow: hidden;\r\n\t\tborder: 2px solid #e8e8e8 !important;\r\n\t}\r\n\r\n#wpsm_accordion_31422 .ac_open_cl_icon{\r\n\tbackground-color:#e8e8e8 !important;\r\n\tcolor: #000000 !important;\r\n\tfloat:right !important;\r\n\tpadding-top: 12px !important;\r\n\tpadding-bottom: 12px !important;\r\n\tline-height: 1.0 !important;\r\n\tpadding-left: 15px !important;\r\n\tpadding-right: 15px !important;\r\n\tdisplay: inline-block !important;\r\n}\r\n\r\n\t\t\t\r\n\t\t\t<\/style>\t\r\n\t\t\t<\/style>\r\n\t\t\t<div class=\"wpsm_panel-group\" id=\"wpsm_accordion_31422\" >\r\n\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<!-- Inner panel Start -->\r\n\t\t\t\t\t<div class=\"wpsm_panel wpsm_panel-default\">\r\n\t\t\t\t\t\t<div class=\"wpsm_panel-heading\" role=\"tab\" >\r\n\t\t\t\t\t\t  <h4 class=\"wpsm_panel-title\">\r\n\t\t\t\t\t\t\t<a  class=\"\"  data-toggle=\"collapse\" data-parent=\"#wpsm_accordion_31422 \" href=\"javascript:void(0)\" data-target=\"#ac_31422_collapse1\" onclick=\"do_resize()\">\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"ac_open_cl_icon fa fa-minus\"><\/span>\r\n\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t \r\n\t\t\t\t\t\t\t\t<span class=\"ac_title_class\">\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span style=\"margin-right:6px;\" class=\"fa fa-laptop\"><\/span>\r\n\t\t\t\t\t\t\t\t\t\u0622\u06cc\u0627 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u0628\u0631\u0627\u06cc \u0632\u0627\u0646\u0648\u0647\u0627 \u0636\u0631\u0631 \u062f\u0627\u0631\u062f\u061f\t\t\t\t\t\t\t\t<\/span>\r\n\t\t\t\t\t\t\t<\/a>\r\n\t\t\t\t\t\t  <\/h4>\r\n\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t<div id=\"ac_31422_collapse1\" class=\"wpsm_panel-collapse collapse in\"  >\r\n\t\t\t\t\t\t  <div class=\"wpsm_panel-body\">\r\n\t\t\t\t\t\t\t\u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u062f\u0631 \u0635\u0648\u0631\u062a\u06cc \u06a9\u0647 \u0628\u0647 \u062f\u0631\u0633\u062a\u06cc \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f\u060c \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0627\u0637\u0631\u0627\u0641 \u0632\u0627\u0646\u0648 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0627\u062d\u062a\u0645\u0627\u0644 \u0622\u0633\u06cc\u0628 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0627\u0645\u0627 \u062f\u0631 \u0635\u0648\u0631\u062a\u06cc \u06a9\u0647 \u0641\u0631\u0645 \u0646\u0627\u062f\u0631\u0633\u062a\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u06cc\u0627 \u0648\u0632\u0646 \u0632\u06cc\u0627\u062f\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0641\u0634\u0627\u0631 \u0627\u0636\u0627\u0641\u06cc \u0628\u0647 \u0632\u0627\u0646\u0648\u0647\u0627 \u0648\u0627\u0631\u062f \u06a9\u0646\u062f. \u062d\u0641\u0638 \u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \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.\t\t\t\t\t\t  <\/div>\r\n\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<!-- Inner panel End -->\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<!-- Inner panel Start -->\r\n\t\t\t\t\t<div class=\"wpsm_panel wpsm_panel-default\">\r\n\t\t\t\t\t\t<div class=\"wpsm_panel-heading\" role=\"tab\" >\r\n\t\t\t\t\t\t  <h4 class=\"wpsm_panel-title\">\r\n\t\t\t\t\t\t\t<a  class=\"collapsed\"  data-toggle=\"collapse\" data-parent=\"#wpsm_accordion_31422 \" href=\"javascript:void(0)\" data-target=\"#ac_31422_collapse2\" onclick=\"do_resize()\">\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"ac_open_cl_icon fa fa-plus\"><\/span>\r\n\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t \r\n\t\t\t\t\t\t\t\t<span class=\"ac_title_class\">\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span style=\"margin-right:6px;\" class=\"fa fa-laptop\"><\/span>\r\n\t\t\t\t\t\t\t\t\t\u0686\u0646\u062f \u0633\u062a \u0648 \u062a\u06a9\u0631\u0627\u0631 \u0628\u0627\u06cc\u062f \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f\u061f\t\t\t\t\t\t\t\t<\/span>\r\n\t\t\t\t\t\t\t<\/a>\r\n\t\t\t\t\t\t  <\/h4>\r\n\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t<div id=\"ac_31422_collapse2\" class=\"wpsm_panel-collapse collapse \"  >\r\n\t\t\t\t\t\t  <div class=\"wpsm_panel-body\">\r\n\t\t\t\t\t\t\t\u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639\u060c 3 \u062a\u0627 4 \u0633\u062a \u0628\u0627 12 \u062a\u0627 15 \u062a\u06a9\u0631\u0627\u0631 \u0628\u0631\u0627\u06cc \u0647\u0631 \u067e\u0627 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06cc\u0646 \u062a\u0639\u062f\u0627\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0633\u062a\u0647 \u0628\u0647 \u0633\u0637\u062d \u062a\u0645\u0631\u06cc\u0646\u06cc \u0641\u0631\u062f \u0648 \u0647\u062f\u0641\u200c\u0647\u0627\u06cc \u0634\u062e\u0635\u06cc \u0645\u0627\u0646\u0646\u062f \u062a\u0642\u0648\u06cc\u062a \u0642\u062f\u0631\u062a\u060c \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u06cc\u0627 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u062a\u063a\u06cc\u06cc\u0631 \u06a9\u0646\u062f. \u0628\u0647 \u062a\u062f\u0631\u06cc\u062c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631 \u06cc\u0627 \u0648\u0632\u0646\u0647 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u062f \u062a\u0627 \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627\u0644\u0627 \u0631\u0648\u062f.\r\n\t\t\t\t\t\t  <\/div>\r\n\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<!-- Inner panel End -->\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<!-- Inner panel Start -->\r\n\t\t\t\t\t<div class=\"wpsm_panel wpsm_panel-default\">\r\n\t\t\t\t\t\t<div class=\"wpsm_panel-heading\" role=\"tab\" >\r\n\t\t\t\t\t\t  <h4 class=\"wpsm_panel-title\">\r\n\t\t\t\t\t\t\t<a  class=\"collapsed\"  data-toggle=\"collapse\" data-parent=\"#wpsm_accordion_31422 \" href=\"javascript:void(0)\" data-target=\"#ac_31422_collapse3\" onclick=\"do_resize()\">\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"ac_open_cl_icon fa fa-plus\"><\/span>\r\n\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t \r\n\t\t\t\t\t\t\t\t<span class=\"ac_title_class\">\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span style=\"margin-right:6px;\" class=\"fa fa-laptop\"><\/span>\r\n\t\t\t\t\t\t\t\t\t\u0622\u06cc\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0644\u0627\u0646\u06af \u0631\u0627 \u0628\u062f\u0648\u0646 \u0648\u0632\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f\u061f\t\t\t\t\t\t\t\t<\/span>\r\n\t\t\t\t\t\t\t<\/a>\r\n\t\t\t\t\t\t  <\/h4>\r\n\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t<div id=\"ac_31422_collapse3\" class=\"wpsm_panel-collapse collapse \"  >\r\n\t\t\t\t\t\t  <div class=\"wpsm_panel-body\">\r\n\t\t\t\t\t\t\t\u0628\u0644\u0647\u060c \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u062f\u0648\u0646 \u0648\u0632\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f \u0648 \u0647\u0645\u0686\u0646\u0627\u0646 \u0645\u0624\u062b\u0631 \u0628\u0627\u0634\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a\u060c \u0628\u062f\u0646 \u062e\u0648\u062f \u0648\u0632\u0646 \u0641\u0631\u062f \u0631\u0627 \u062a\u062d\u0645\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0627 \u0627\u06cc\u0646 \u062d\u0627\u0644\u060c \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646 \u0648 \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0628\u06cc\u0634\u062a\u0631\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0627\u0632 \u0648\u0632\u0646\u0647\u200c\u0647\u0627 (\u062f\u0645\u0628\u0644 \u06cc\u0627 \u0647\u0627\u0644\u062a\u0631) \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0631\u062f.\t\t\t\t\t\t  <\/div>\r\n\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<!-- Inner panel End -->\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<!-- Inner panel Start -->\r\n\t\t\t\t\t<div class=\"wpsm_panel wpsm_panel-default\">\r\n\t\t\t\t\t\t<div class=\"wpsm_panel-heading\" role=\"tab\" >\r\n\t\t\t\t\t\t  <h4 class=\"wpsm_panel-title\">\r\n\t\t\t\t\t\t\t<a  class=\"collapsed\"  data-toggle=\"collapse\" data-parent=\"#wpsm_accordion_31422 \" href=\"javascript:void(0)\" data-target=\"#ac_31422_collapse4\" onclick=\"do_resize()\">\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"ac_open_cl_icon fa fa-plus\"><\/span>\r\n\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t \r\n\t\t\t\t\t\t\t\t<span class=\"ac_title_class\">\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span style=\"margin-right:6px;\" class=\"fa fa-laptop\"><\/span>\r\n\t\t\t\t\t\t\t\t\t\u0686\u0647 \u0639\u0636\u0644\u0627\u062a\u06cc \u0628\u0627 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f\u061f\t\t\t\t\t\t\t\t<\/span>\r\n\t\t\t\t\t\t\t<\/a>\r\n\t\t\t\t\t\t  <\/h4>\r\n\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t<div id=\"ac_31422_collapse4\" class=\"wpsm_panel-collapse collapse \"  >\r\n\t\t\t\t\t\t  <div class=\"wpsm_panel-body\">\r\n\t\t\t\t\t\t\t\u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u0639\u0645\u062f\u062a\u0627\u064b \u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0648 \u06af\u0644\u0648\u062a\u0626\u0648\u0633 (\u0628\u0627\u0633\u0646) \u0631\u0627 \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u06cc \u0628\u062f\u0646 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0628\u0631\u0627\u06cc \u0628\u0647\u0628\u0648\u062f \u0642\u062f\u0631\u062a\u060c \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0648 \u062a\u0639\u0627\u062f\u0644 \u0628\u062f\u0646 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0628\u062f\u0646 \u0646\u06cc\u0632 \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u062a\u0639\u0627\u062f\u0644 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.\t\t\t\t\t\t  <\/div>\r\n\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<!-- Inner panel End -->\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\r\n<script type=\"text\/javascript\">\r\n\t\r\n\t\tfunction do_resize(){\r\n\r\n\t\t\tvar width=jQuery( '.wpsm_panel .wpsm_panel-body iframe' ).width();\r\n\t\t\tvar height=jQuery( '.wpsm_panel .wpsm_panel-body iframe' ).height();\r\n\r\n\t\t\tvar toggleSize = true;\r\n\t\t\tjQuery('iframe').animate({\r\n\t\t\t    width: toggleSize ? width : 640,\r\n\t\t\t    height: toggleSize ? height : 360\r\n\t\t\t  }, 250);\r\n\r\n\t\t\t  toggleSize = !toggleSize;\r\n\t\t}\r\n\t\t\r\n<\/script>\t\n<h2>\u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af\u0632<\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-31409 size-full\" src=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u062d\u0631\u06a9\u062a-\u0644\u0627\u0646\u06af\u0632.webp\" alt=\"\u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af\u0632\" width=\"1200\" height=\"800\" srcset=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u062d\u0631\u06a9\u062a-\u0644\u0627\u0646\u06af\u0632.webp 1200w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u062d\u0631\u06a9\u062a-\u0644\u0627\u0646\u06af\u0632-300x200.webp 300w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u062d\u0631\u06a9\u062a-\u0644\u0627\u0646\u06af\u0632-1024x683.webp 1024w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u062d\u0631\u06a9\u062a-\u0644\u0627\u0646\u06af\u0632-768x512.webp 768w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u062d\u0631\u06a9\u062a-\u0644\u0627\u0646\u06af\u0632-400x267.webp 400w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u062d\u0631\u06a9\u062a-\u0644\u0627\u0646\u06af\u0632-675x450.webp 675w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p data-path-to-node=\"0\">\u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af\u0632 \u06cc\u06a9\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0627\u06cc\u0647 \u0648 \u0641\u0648\u0642\u200c \u0627\u0644\u0639\u0627\u062f\u0647 \u0645\u0624\u062b\u0631 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c \u062a\u0646\u0647 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0686\u0646\u062f \u0645\u0641\u0635\u0644\u06cc \u0646\u0647 \u062a\u0646\u0647\u0627 \u0639\u0636\u0644\u0627\u062a \u067e\u0627 \u0648 \u0628\u0627\u0633\u0646 \u0631\u0627 \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u062f\u060c \u0628\u0644\u06a9\u0647 \u0628\u0647 \u062f\u0644\u06cc\u0644 \u0645\u0627\u0647\u06cc\u062a \u062a\u06a9\u200c \u067e\u0627\u060c \u062a\u0639\u0627\u062f\u0644\u060c \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0639\u0635\u0628\u06cc-\u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc (Core) \u0631\u0627 \u0628\u0647\u200c\u0637\u0648\u0631 \u0686\u0634\u0645\u06af\u06cc\u0631\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/p>\n<h3 data-path-to-node=\"1\">\u0639\u0636\u0644\u0627\u062a \u062f\u0631\u06af\u06cc\u0631 \u062f\u0631 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af\u0632<\/h3>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-38943 size-full\" src=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_4.webp\" alt=\"\u0639\u0636\u0644\u0627\u062a \u062f\u0631\u06af\u06cc\u0631 \u062f\u0631 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af\u0632\" width=\"1344\" height=\"768\" srcset=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_4.webp 1344w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_4-300x171.webp 300w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_4-1024x585.webp 1024w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_4-768x439.webp 768w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_4-1200x686.webp 1200w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_4-400x229.webp 400w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_4-700x400.webp 700w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/p>\n<ul data-path-to-node=\"2\">\n<li>\n<p data-path-to-node=\"2,0,0\"><b data-path-to-node=\"2,0,0\" data-index-in-node=\"0\">\u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646:<\/b> \u0639\u0636\u0644\u0647 \u0627\u0635\u0644\u06cc \u062f\u0631\u06af\u06cc\u0631 \u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u0628\u0627\u0632 \u0634\u062f\u0646 \u0632\u0627\u0646\u0648.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"2,1,0\"><b data-path-to-node=\"2,1,0\" data-index-in-node=\"0\">\u0633\u0631\u06cc\u0646\u06cc \u0628\u0632\u0631\u06af (\u0628\u0627\u0633\u0646):<\/b> \u0645\u0634\u0627\u0631\u06a9\u062a \u0641\u0639\u0627\u0644 \u062f\u0631 \u0628\u0627\u0632 \u0634\u062f\u0646 \u0645\u0641\u0635\u0644 \u0644\u06af\u0646.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"2,2,0\"><b data-path-to-node=\"2,2,0\" data-index-in-node=\"0\">\u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af:<\/b> \u06a9\u0645\u06a9 \u0628\u0647 \u062a\u062b\u0628\u06cc\u062a \u0645\u0641\u0635\u0644 \u0632\u0627\u0646\u0648 \u062f\u0631 \u0637\u0648\u0644 \u062d\u0631\u06a9\u062a.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"2,3,0\"><b data-path-to-node=\"2,3,0\" data-index-in-node=\"0\">\u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc (Core):<\/b> \u062d\u0641\u0638 \u062b\u0628\u0627\u062a \u0628\u062f\u0646 \u0648 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0686\u0631\u062e\u0634 \u06a9\u0645\u0631.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"2,4,0\"><b data-path-to-node=\"2,4,0\" data-index-in-node=\"0\">\u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642 \u067e\u0627:<\/b> \u06a9\u0645\u06a9 \u0628\u0647 \u062d\u0641\u0638 \u062a\u0639\u0627\u062f\u0644 \u0648 \u067e\u0627\u06cc\u062f\u0627\u0631\u06cc \u062f\u0631 \u062d\u06cc\u0646 \u062d\u0631\u06a9\u062a.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"4\">\u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u06af\u0627\u0645\u200c \u0628\u0647\u200c \u06af\u0627\u0645 \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af\u0632<\/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\">\u0648\u0636\u0639\u06cc\u062a \u0634\u0631\u0648\u0639:<\/b> \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u0632 \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\">\u06af\u0627\u0645 \u0628\u0631\u062f\u0627\u0634\u062a\u0646:<\/b> \u06cc\u06a9 \u0642\u062f\u0645 \u0628\u0644\u0646\u062f \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u062a\u0627 \u062b\u0628\u0627\u062a \u062d\u0641\u0638 \u0634\u0648\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\">\u067e\u0627\u06cc\u06cc\u0646 \u0631\u0641\u062a\u0646:<\/b> \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0631\u0627\u0646 \u062c\u0644\u0648 \u0628\u0627 \u0632\u0645\u06cc\u0646 \u0645\u0648\u0627\u0632\u06cc \u0634\u0648\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\">\u0632\u0627\u0648\u06cc\u0647 \u0632\u0627\u0646\u0648:<\/b> \u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u0632\u0627\u0646\u0648\u06cc \u062c\u0644\u0648 \u0627\u0632 \u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u062c\u0644\u0648\u062a\u0631 \u0646\u0631\u0648\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\">\u0648\u0636\u0639\u06cc\u062a \u06a9\u0645\u0631:<\/b> \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0631\u0627 \u0635\u0627\u0641 \u0648 \u0639\u0645\u0648\u062f \u0628\u0631 \u0632\u0645\u06cc\u0646 \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"5,5,0\"><b data-path-to-node=\"5,5,0\" data-index-in-node=\"0\">\u0628\u0627\u0632\u06af\u0634\u062a:<\/b> \u0628\u0627 \u0641\u0634\u0627\u0631 \u067e\u0627\u0634\u0646\u0647 \u067e\u0627 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f \u0648 \u062a\u0639\u0648\u06cc\u0636 \u06a9\u0646\u06cc\u062f.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"5,6,0\"><b data-path-to-node=\"5,6,0\" data-index-in-node=\"0\">\u06a9\u0646\u062a\u0631\u0644 \u062d\u0631\u06a9\u062a:<\/b> \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0648 \u0628\u0627 \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u0627\u0646\u0642\u0628\u0627\u0636 \u0639\u0636\u0644\u0627\u062a \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n<\/li>\n<\/ul>\n<blockquote data-path-to-node=\"6\">\n<p data-path-to-node=\"6,0\"><b data-path-to-node=\"6,0\" data-index-in-node=\"0\">\u0646\u06a9\u062a\u0647 \u0627\u06cc\u0645\u0646\u06cc:<\/b> \u0627\u06af\u0631 \u062f\u0631 \u0634\u0631\u0648\u0639 \u06a9\u0627\u0631 \u0647\u0633\u062a\u06cc\u062f\u060c \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u0628\u062a\u062f\u0627 \u0628\u062f\u0648\u0646 \u0648\u0632\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u062a\u0627 \u062a\u06a9\u0646\u06cc\u06a9 \u0635\u062d\u06cc\u062d \u062f\u0631 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0646\u0647\u0627\u062f\u06cc\u0646\u0647 \u0634\u0648\u062f \u0648 \u0627\u0632 \u0641\u0634\u0627\u0631 \u0645\u0636\u0627\u0639\u0641 \u0628\u0647 \u0645\u0641\u0627\u0635\u0644 \u0632\u0627\u0646\u0648 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u06af\u0631\u062f\u062f.<\/p>\n<\/blockquote>\n<p data-path-to-node=\"6,0\"><img decoding=\"async\" class=\"aligncenter wp-image-38936\" src=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u06f6_\u0645\u062f\u0644_\u062d\u0631\u06a9\u062a_\u062a\u0645\u0631\u06cc\u0646\u06cc_\u0644\u0627\u0646\u06af.webp\" alt=\"\u0631\u0627\u0646\u0645\u0647\u0627\u06cc \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u067e\u0627-\u0644\u0627\u0646\u06af\u0632-\u0644\u0627\u0646\u06af\u0698\" width=\"1536\" height=\"2752\" srcset=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u06f6_\u0645\u062f\u0644_\u062d\u0631\u06a9\u062a_\u062a\u0645\u0631\u06cc\u0646\u06cc_\u0644\u0627\u0646\u06af.webp 720w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u06f6_\u0645\u062f\u0644_\u062d\u0631\u06a9\u062a_\u062a\u0645\u0631\u06cc\u0646\u06cc_\u0644\u0627\u0646\u06af-167x300.webp 167w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u06f6_\u0645\u062f\u0644_\u062d\u0631\u06a9\u062a_\u062a\u0645\u0631\u06cc\u0646\u06cc_\u0644\u0627\u0646\u06af-572x1024.webp 572w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u06f6_\u0645\u062f\u0644_\u062d\u0631\u06a9\u062a_\u062a\u0645\u0631\u06cc\u0646\u06cc_\u0644\u0627\u0646\u06af-400x717.webp 400w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u06f6_\u0645\u062f\u0644_\u062d\u0631\u06a9\u062a_\u062a\u0645\u0631\u06cc\u0646\u06cc_\u0644\u0627\u0646\u06af-251x450.webp 251w\" sizes=\"(max-width: 1536px) 100vw, 1536px\" \/><\/p>\n<h2 data-start=\"949\" data-end=\"1160\">\u0645\u0632\u0627\u06cc\u0627\u06cc \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af<\/h2>\n<p data-start=\"949\" data-end=\"1160\" data-is-last-node=\"\" data-is-only-node=\"\">\u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u06cc \u0628\u062f\u0646 \u0627\u0632 \u062c\u0645\u0644\u0647 \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0648 \u06af\u0644\u0648\u062a\u0626\u0648\u0633 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u062f\u0631 \u0639\u06cc\u0646 \u062d\u0627\u0644 \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0628\u062f\u0646 \u0631\u0627 \u0641\u0639\u0627\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u062a\u0639\u0627\u062f\u0644 \u0648 \u062b\u0628\u0627\u062a \u0628\u062f\u0646 \u062d\u0641\u0638 \u0634\u0648\u062f. \u0644\u0627\u0646\u06af \u0647\u0645\u0686\u0646\u06cc\u0646 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0645\u0641\u0627\u0635\u0644 \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u062f\u0647\u062f\u060c \u062e\u0637\u0631 \u0622\u0633\u06cc\u0628\u200c \u062f\u06cc\u062f\u06af\u06cc \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f \u0648 \u0642\u062f\u0631\u062a \u0639\u0645\u0644\u06a9\u0631\u062f\u06cc \u0628\u062f\u0646 \u0631\u0627 \u062f\u0631 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/p>\n<p data-start=\"949\" data-end=\"1160\" data-is-last-node=\"\" data-is-only-node=\"\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-38967 size-full\" src=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0631\u0627\u0647\u0646\u0645\u0627\u06cc_\u062c\u0627\u0645\u0639_\u062d\u0631\u06a9\u062a_\u0644\u0627\u0646\u06af_\u067e\u0627.webp\" alt=\"\u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u062c\u0627\u0645\u0639 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u067e\u0627\" 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_\u062d\u0631\u06a9\u062a_\u0644\u0627\u0646\u06af_\u067e\u0627.webp 1344w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0631\u0627\u0647\u0646\u0645\u0627\u06cc_\u062c\u0627\u0645\u0639_\u062d\u0631\u06a9\u062a_\u0644\u0627\u0646\u06af_\u067e\u0627-300x171.webp 300w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0631\u0627\u0647\u0646\u0645\u0627\u06cc_\u062c\u0627\u0645\u0639_\u062d\u0631\u06a9\u062a_\u0644\u0627\u0646\u06af_\u067e\u0627-1024x585.webp 1024w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0631\u0627\u0647\u0646\u0645\u0627\u06cc_\u062c\u0627\u0645\u0639_\u062d\u0631\u06a9\u062a_\u0644\u0627\u0646\u06af_\u067e\u0627-768x439.webp 768w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0631\u0627\u0647\u0646\u0645\u0627\u06cc_\u062c\u0627\u0645\u0639_\u062d\u0631\u06a9\u062a_\u0644\u0627\u0646\u06af_\u067e\u0627-1200x686.webp 1200w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0631\u0627\u0647\u0646\u0645\u0627\u06cc_\u062c\u0627\u0645\u0639_\u062d\u0631\u06a9\u062a_\u0644\u0627\u0646\u06af_\u067e\u0627-400x229.webp 400w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u0631\u0627\u0647\u0646\u0645\u0627\u06cc_\u062c\u0627\u0645\u0639_\u062d\u0631\u06a9\u062a_\u0644\u0627\u0646\u06af_\u067e\u0627-700x400.webp 700w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/p>\n<h3 data-path-to-node=\"0\">\u0645\u0632\u0627\u06cc\u0627 \u0648 \u0641\u0648\u0627\u06cc\u062f \u0627\u0635\u0644\u06cc \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af\u0632<\/h3>\n<ul data-path-to-node=\"1\">\n<li>\n<p data-path-to-node=\"1,0,0\"><b data-path-to-node=\"1,0,0\" data-index-in-node=\"0\">\u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627:<\/b> \u0631\u0634\u062f \u0639\u0627\u0644\u06cc \u0686\u0647\u0627\u0631\u0633\u0631\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0648 \u0639\u0636\u0644\u0627\u062a \u06af\u0644\u0648\u062a\u0626\u0648\u0633.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"1,1,0\"><b data-path-to-node=\"1,1,0\" data-index-in-node=\"0\">\u0628\u0647\u0628\u0648\u062f \u062a\u0639\u0627\u062f\u0644 \u0628\u062f\u0646:<\/b> \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u0627\u06cc\u062f\u0627\u0631\u06cc \u06a9\u0644 \u0628\u062f\u0646.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"1,2,0\"><b data-path-to-node=\"1,2,0\" data-index-in-node=\"0\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc:<\/b> \u0628\u0647\u0628\u0648\u062f \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0645\u0641\u0627\u0635\u0644 \u0631\u0627\u0646 \u0648 \u0632\u0627\u0646\u0648\u0647\u0627.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"1,3,0\"><b data-path-to-node=\"1,3,0\" data-index-in-node=\"0\">\u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc:<\/b> \u062f\u0631\u06af\u06cc\u0631\u06cc \u0641\u0639\u0627\u0644 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0648 \u06a9\u0645\u0631 \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u062a\u0639\u0627\u062f\u0644.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"1,4,0\"><b data-path-to-node=\"1,4,0\" data-index-in-node=\"0\">\u06a9\u0627\u0647\u0634 \u062e\u0637\u0631 \u0622\u0633\u06cc\u0628:<\/b> \u0628\u0647\u0628\u0648\u062f \u0642\u062f\u0631\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c \u062a\u0646\u0647 \u0648 \u06a9\u0627\u0647\u0634 \u0631\u06cc\u0633\u06a9 \u0645\u0635\u062f\u0648\u0645\u06cc\u062a \u0648\u0631\u0632\u0634\u06cc.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"1,5,0\"><b data-path-to-node=\"1,5,0\" data-index-in-node=\"0\">\u06a9\u0627\u0644\u0631\u06cc\u200c \u0633\u0648\u0632\u06cc \u0628\u0627\u0644\u0627:<\/b> \u06a9\u0645\u06a9 \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0648 \u0633\u0648\u0632\u0627\u0646\u062f\u0646 \u0627\u0646\u0631\u0698\u06cc \u0628\u06cc\u0634\u062a\u0631.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"1,6,0\"><b data-path-to-node=\"1,6,0\" data-index-in-node=\"0\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0639\u0645\u0644\u06a9\u0631\u062f\u06cc:<\/b> \u0634\u0628\u06cc\u0647\u200c\u0633\u0627\u0632\u06cc \u062d\u0631\u06a9\u0627\u062a \u0631\u0648\u0632\u0645\u0631\u0647 \u0628\u0631\u0627\u06cc \u0642\u062f\u0631\u062a \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1151\" data-end=\"1261\" data-is-last-node=\"\" data-is-only-node=\"\">\u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0645\u0632\u0627\u06cc\u0627\u06cc \u0645\u062a\u0639\u062f\u062f \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u0627\u0636\u0627\u0641\u0647 \u06a9\u0631\u062f\u0646 \u0644\u0627\u0646\u06af \u0628\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u0648\u0636\u0639\u06cc\u062a \u062c\u0633\u0645\u0627\u0646\u06cc \u06a9\u0644\u06cc \u06a9\u0645\u06a9 \u06a9\u0646\u062f.<\/p>\n<blockquote>\n<p style=\"text-align: center;\" data-start=\"1151\" data-end=\"1261\" data-is-last-node=\"\" data-is-only-node=\"\"><strong>\u0628\u0631\u0627\u06cc \u0645\u0634\u0627\u0647\u062f\u0647 \u0645\u0642\u0627\u0644\u0647 \u0622\u0645\u0648\u0632\u0634 <a href=\"https:\/\/parsipowder.com\/blog\/%d9%84%d8%a7%d9%86%da%af-%d8%aa%d9%86%d8%a7%d9%88%d8%a8%db%8c\/\" target=\"_blank\" rel=\"noopener\">\u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u062a\u0646\u0627\u0648\u0628\u06cc<\/a>\u060c \u06a9\u0644\u06cc\u06a9 \u06a9\u0646\u06cc\u062f!<\/strong><\/p>\n<\/blockquote>\n<h2 data-start=\"1151\" data-end=\"1261\">\u0627\u0646\u0648\u0627\u0639 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-31413 size-full\" src=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0627\u0646\u0648\u0627\u0639-\u062d\u0631\u06a9\u062a-\u0644\u0627\u0646\u06af.webp\" alt=\"\u0627\u0646\u0648\u0627\u0639 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af\" width=\"1200\" height=\"800\" srcset=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0627\u0646\u0648\u0627\u0639-\u062d\u0631\u06a9\u062a-\u0644\u0627\u0646\u06af.webp 1200w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0627\u0646\u0648\u0627\u0639-\u062d\u0631\u06a9\u062a-\u0644\u0627\u0646\u06af-300x200.webp 300w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0627\u0646\u0648\u0627\u0639-\u062d\u0631\u06a9\u062a-\u0644\u0627\u0646\u06af-1024x683.webp 1024w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0627\u0646\u0648\u0627\u0639-\u062d\u0631\u06a9\u062a-\u0644\u0627\u0646\u06af-768x512.webp 768w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0627\u0646\u0648\u0627\u0639-\u062d\u0631\u06a9\u062a-\u0644\u0627\u0646\u06af-400x267.webp 400w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0627\u0646\u0648\u0627\u0639-\u062d\u0631\u06a9\u062a-\u0644\u0627\u0646\u06af-675x450.webp 675w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p>\u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u06cc\u06a9\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0624\u062b\u0631 \u0627\u0633\u062a \u06a9\u0647 \u0627\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641\u06cc \u062f\u0627\u0631\u062f \u0648 \u0647\u0631\u06a9\u062f\u0627\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u0631 \u0639\u0636\u0644\u0627\u062a \u062e\u0627\u0635\u06cc \u062a\u0645\u0631\u06a9\u0632 \u06a9\u0646\u0646\u062f \u06cc\u0627 \u0686\u0627\u0644\u0634\u200c\u0647\u0627\u06cc \u0645\u062a\u0641\u0627\u0648\u062a\u06cc \u0628\u0631\u0627\u06cc \u0628\u062f\u0646 \u0627\u06cc\u062c\u0627\u062f \u06a9\u0646\u0646\u062f. \u0627\u06cc\u0646 \u0627\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641 \u0628\u0647 \u0627\u0641\u0631\u0627\u062f \u0627\u06cc\u0646 \u0627\u0645\u06a9\u0627\u0646 \u0631\u0627 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u062a\u0646\u0648\u0639 \u0628\u0628\u062e\u0634\u0646\u062f \u0648 \u0647\u062f\u0641\u200c\u0647\u0627\u06cc \u062e\u0627\u0635\u06cc \u0631\u0627 \u062f\u0646\u0628\u0627\u0644 \u06a9\u0646\u0646\u062f. \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0645\u062b\u0627\u0644\u060c \u0644\u0627\u0646\u06af\u200c\u0647\u0627\u06cc \u067e\u0627 \u0628\u0647 \u062c\u0644\u0648\u060c \u0644\u0627\u0646\u06af \u0642\u06cc\u0686\u06cc\u060c \u0644\u0627\u0646\u06af \u0636\u0631\u0628\u062f\u0631\u06cc\u060c \u0644\u0627\u0646\u06af \u067e\u0627 \u062f\u0645\u0628\u0644 \u0648 \u0644\u0627\u0646\u06af \u067e\u0631\u0634\u06cc \u0627\u0632 \u0627\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0647\u0631\u06a9\u062f\u0627\u0645 \u0628\u0627 \u062a\u063a\u06cc\u06cc\u0631 \u062f\u0631 \u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u0648 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0648\u0632\u0646\u0647\u060c \u062a\u0623\u062b\u06cc\u0631 \u0645\u062a\u0641\u0627\u0648\u062a\u06cc \u0631\u0648\u06cc \u0639\u0636\u0644\u0627\u062a \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0628\u062f\u0646 \u0645\u06cc\u200c\u06af\u0630\u0627\u0631\u0646\u062f.<\/p>\n<h3 data-start=\"3\" data-end=\"294\"><strong data-start=\"3\" data-end=\"31\" data-is-only-node=\"\">1. \u0644\u0627\u0646\u06af \u067e\u0627 \u0628\u0627\u0632 (Wide Lunge)<\/strong><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-31411 size-full\" src=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0645\u0632\u0627\u06cc\u0627\u06cc-\u062d\u0631\u06a9\u062a-\u0644\u0627\u0646\u06af.webp\" alt=\"\u0644\u0627\u0646\u06af \u067e\u0627 \u0628\u0627\u0632\" width=\"1200\" height=\"800\" srcset=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0645\u0632\u0627\u06cc\u0627\u06cc-\u062d\u0631\u06a9\u062a-\u0644\u0627\u0646\u06af.webp 1200w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0645\u0632\u0627\u06cc\u0627\u06cc-\u062d\u0631\u06a9\u062a-\u0644\u0627\u0646\u06af-300x200.webp 300w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0645\u0632\u0627\u06cc\u0627\u06cc-\u062d\u0631\u06a9\u062a-\u0644\u0627\u0646\u06af-1024x683.webp 1024w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0645\u0632\u0627\u06cc\u0627\u06cc-\u062d\u0631\u06a9\u062a-\u0644\u0627\u0646\u06af-768x512.webp 768w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0645\u0632\u0627\u06cc\u0627\u06cc-\u062d\u0631\u06a9\u062a-\u0644\u0627\u0646\u06af-400x267.webp 400w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0645\u0632\u0627\u06cc\u0627\u06cc-\u062d\u0631\u06a9\u062a-\u0644\u0627\u0646\u06af-675x450.webp 675w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p data-start=\"3\" data-end=\"294\">\u0644\u0627\u0646\u06af \u067e\u0627 \u0628\u0627\u0632 (Wide Lunge) \u06cc\u06a9 \u0646\u0648\u0639 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0622\u0646 \u067e\u0627\u0647\u0627 \u0628\u0647 \u062c\u0627\u06cc \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0646 \u062f\u0631 \u06cc\u06a9 \u062e\u0637 \u0645\u0633\u062a\u0642\u06cc\u0645\u060c \u0628\u0647 \u0633\u0645\u062a \u0628\u06cc\u0631\u0648\u0646 \u0648 \u0628\u0627 \u0641\u0627\u0635\u0644\u0647 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u0646\u062f. \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u0627\u0628\u062a\u062f\u0627 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0637\u0648\u0631 \u06af\u0633\u062a\u0631\u062f\u0647\u200c\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f\u060c \u0633\u067e\u0633 \u06cc\u06a9 \u0642\u062f\u0645 \u0628\u0644\u0646\u062f \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u062c\u0644\u0648\u06cc\u06cc \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0632\u0627\u0648\u06cc\u0647 90 \u062f\u0631\u062c\u0647 \u062a\u0634\u06a9\u06cc\u0644 \u0634\u0648\u062f. \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u067e\u0634\u062a\u06cc \u0646\u06cc\u0632 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0645\u06cc\u200c\u0622\u06cc\u062f. \u067e\u0633 \u0627\u0632 \u0622\u0646\u060c \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f.<\/p>\n<h3 data-start=\"299\" data-end=\"561\"><strong data-start=\"299\" data-end=\"329\" data-is-only-node=\"\">2. \u0644\u0627\u0646\u06af \u067e\u0627 \u062c\u0645\u0639 (Narrow Lunge)<\/strong><\/h3>\n<p data-start=\"299\" data-end=\"561\">\u0644\u0627\u0646\u06af \u067e\u0627 \u062c\u0645\u0639 (Narrow Lunge) \u0646\u0648\u0639\u06cc \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0622\u0646 \u067e\u0627\u0647\u0627 \u0628\u0647 \u0637\u0648\u0631 \u0645\u0633\u062a\u0642\u06cc\u0645 \u0648 \u0646\u0632\u062f\u06cc\u06a9 \u0628\u0647 \u0647\u0645 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u0646\u062f. \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u0627\u0628\u062a\u062f\u0627 \u0627\u0632 \u062d\u0627\u0644\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0634\u0631\u0648\u0639 \u06a9\u0631\u062f\u0647 \u0648 \u06cc\u06a9 \u0642\u062f\u0645 \u06a9\u0648\u062a\u0627\u0647 \u0628\u0647 \u062c\u0644\u0648 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f. \u0633\u067e\u0633 \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u062c\u0644\u0648\u06cc\u06cc \u0631\u0627 \u0628\u0647 \u0632\u0627\u0648\u06cc\u0647 90 \u062f\u0631\u062c\u0647 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u067e\u0634\u062a\u06cc \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0632\u0645\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u0628\u062f\u0646 \u0628\u0627\u06cc\u062f \u0635\u0627\u0641 \u0648 \u0639\u0645\u0648\u062f\u06cc \u0628\u0627\u0642\u06cc \u0628\u0645\u0627\u0646\u062f. \u067e\u0633 \u0627\u0632 \u0627\u062a\u0645\u0627\u0645 \u062d\u0631\u06a9\u062a \u0628\u0627 \u06cc\u06a9 \u067e\u0627\u060c \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0628\u0627\u0632\u0645\u06cc\u200c\u06af\u0631\u062f\u06cc\u062f \u0648 \u0628\u0627 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u062a\u06a9\u0631\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f.<\/p>\n<h3 data-start=\"566\" data-end=\"863\"><strong data-start=\"566\" data-end=\"599\" data-is-only-node=\"\">3. \u0644\u0627\u0646\u06af \u067e\u0627 \u062f\u0645\u0628\u0644 (Dumbbell Lunge)<\/strong><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-38941 size-full\" src=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_2.webp\" alt=\"\u0644\u0627\u0646\u06af \u067e\u0627 \u062f\u0645\u0628\u0644-\u0644\u0627\u0646\u06af \u067e\u0627 \u0627\u0633\u0645\u06cc\u062a-\u0644\u0627\u0646\u06af \u067e\u0627 \u0647\u0627\u0644\u062a\u0631\" width=\"1344\" height=\"768\" srcset=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_2.webp 1344w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_2-300x171.webp 300w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_2-1024x585.webp 1024w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_2-768x439.webp 768w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_2-1200x686.webp 1200w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_2-400x229.webp 400w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_2-700x400.webp 700w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/p>\n<p data-start=\"566\" data-end=\"863\">\u0644\u0627\u0646\u06af \u067e\u0627 \u062f\u0645\u0628\u0644 (Dumbbell Lunge) \u0646\u0633\u062e\u0647\u200c\u0627\u06cc \u0627\u0632 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0622\u0646 \u0627\u0632 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0647\u0631 \u062f\u0633\u062a \u06af\u0631\u0641\u062a\u0647 \u0648 \u0627\u0632 \u062d\u0627\u0644\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f. \u0633\u067e\u0633 \u06cc\u06a9 \u0642\u062f\u0645 \u0628\u0644\u0646\u062f \u0628\u0647 \u062c\u0644\u0648 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u06cc \u062c\u0644\u0648\u06cc\u06cc \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0627\u06cc\u062c\u0627\u062f \u0634\u0648\u062f \u0648 \u0632\u0627\u0646\u0648\u06cc \u067e\u0634\u062a\u06cc \u0628\u0647 \u0633\u0645\u062a \u0632\u0645\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0646\u062f. \u0628\u0639\u062f \u0627\u0632 \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647\u060c \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0628\u0631\u06af\u0634\u062a\u0647 \u0648 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0627 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<br \/>\n\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u060c \u06af\u0644\u0648\u062a\u0626\u0648\u0633 \u0648 \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u067e\u0627\u0647\u0627 \u0645\u0648\u062b\u0631 \u0627\u0633\u062a.<\/p>\n<blockquote>\n<p style=\"text-align: center;\" data-start=\"566\" data-end=\"863\"><strong>\u0645\u0637\u0627\u0644\u0639\u0647\u200c\u06cc \u0645\u0642\u0627\u0644\u0647\u200c\u06cc <a title=\"\u062d\u0631\u06a9\u0627\u062a \u062f\u0627\u062e\u0644 \u0631\u0627\u0646 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc\" href=\"https:\/\/parsipowder.com\/blog\/%d8%ad%d8%b1%da%a9%d8%a7%d8%aa-%d8%af%d8%a7%d8%ae%d9%84-%d8%b1%d8%a7%d9%86-%d8%a8%d8%af%d9%86%d8%b3%d8%a7%d8%b2%db%8c\/\" target=\"_blank\" rel=\"noopener\">\u062d\u0631\u06a9\u0627\u062a \u062f\u0627\u062e\u0644 \u0631\u0627\u0646 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a> \u0628\u0647 \u0634\u0645\u0627 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u06cc\u200c\u0634\u0648\u062f.<\/strong><\/p>\n<\/blockquote>\n<h3 data-start=\"868\" data-end=\"1213\"><strong data-start=\"868\" data-end=\"901\" data-is-only-node=\"\">4. \u0644\u0627\u0646\u06af \u067e\u0627 \u0647\u0627\u0644\u062a\u0631 (Barbell Lunge)<\/strong><\/h3>\n<p data-start=\"868\" data-end=\"1213\">\u062f\u0631 \u0627\u06cc\u0646 \u0646\u0648\u0639 \u0644\u0627\u0646\u06af\u060c \u0641\u0631\u062f \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u067e\u0634\u062a \u06af\u0631\u062f\u0646 \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u062f \u0648 \u0628\u0627 \u0628\u0631\u062f\u0627\u0634\u062a\u0646 \u0642\u062f\u0645 \u0628\u0647 \u062c\u0644\u0648 \u06cc\u0627 \u0639\u0642\u0628\u060c \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0644\u0627\u0646\u06af \u067e\u0627 \u0647\u0627\u0644\u062a\u0631 \u0641\u0634\u0627\u0631 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u067e\u0627 \u0648 \u0628\u062f\u0646 \u0648\u0627\u0631\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u06af\u0644\u0648\u062a\u0626\u0648\u0633 \u0648 \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u06cc\u0634\u062a\u0631 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0648 \u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u0646\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0633\u0646\u06af\u06cc\u0646\u200c\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a.<\/p>\n<h3 data-start=\"1218\" data-end=\"1463\"><strong data-start=\"1218\" data-end=\"1269\" data-is-only-node=\"\">5. \u0644\u0627\u0646\u06af \u067e\u0627 \u062f\u0645\u0628\u0644 \u0631\u0627\u0647 \u0631\u0641\u062a\u0646\u06cc (Walking Dumbbell Lunge)<\/strong><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-38938 size-full\" src=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_1.webp\" alt=\"\u0644\u0627\u0646\u06af \u067e\u0627 \u062f\u0645\u0628\u0644 \u0631\u0627\u0647 \u0631\u0641\u062a\u0646\u06cc\" width=\"1344\" height=\"768\" srcset=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_1.webp 1344w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_1-300x171.webp 300w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_1-1024x585.webp 1024w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_1-768x439.webp 768w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_1-1200x686.webp 1200w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_1-400x229.webp 400w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_1-700x400.webp 700w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/p>\n<p data-start=\"1218\" data-end=\"1463\">\u0644\u0627\u0646\u06af \u067e\u0627 \u062f\u0645\u0628\u0644 \u0631\u0627\u0647 \u0631\u0641\u062a\u0646\u06cc (Walking Dumbbell Lunge) \u0646\u0633\u062e\u0647\u200c\u0627\u06cc \u067e\u06cc\u0634\u0631\u0641\u062a\u0647 \u0627\u0632 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0622\u0646 \u0627\u0632 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u062a\u0645\u0631\u06a9\u0632 \u0622\u0646 \u0628\u0631 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627 \u0648 \u0628\u0647\u0628\u0648\u062f \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0627\u0633\u062a. \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0647\u0631 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u0627\u0632 \u062d\u0627\u0644\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f. \u0642\u062f\u0645 \u0628\u0644\u0646\u062f\u06cc \u0628\u0647 \u062c\u0644\u0648 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u06cc \u062c\u0644\u0648\u06cc\u06cc \u0631\u0627 \u0628\u0647 \u0632\u0627\u0648\u06cc\u0647 90 \u062f\u0631\u062c\u0647 \u062e\u0645 \u06a9\u0646\u06cc\u062f\u060c \u0633\u067e\u0633 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0631\u0627 \u0628\u0647 \u062c\u0644\u0648 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u0647\u0645\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/p>\n<h3 data-start=\"1468\" data-end=\"1730\"><strong data-start=\"1468\" data-end=\"1517\" data-is-only-node=\"\">6. \u0644\u0627\u0646\u06af \u067e\u0627 \u062f\u0645\u0628\u0644 \u062f\u0631\u062c\u0627 (Stationary Dumbbell Lunge)<\/strong><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-31407 size-full\" src=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0639\u0636\u0644\u0627\u062a-\u062f\u0631\u06af\u06cc\u0631-\u062f\u0631-\u062d\u0631\u06a9\u062a-\u0644\u0627\u0646\u06af.webp\" alt=\"\u0644\u0627\u0646\u06af \u067e\u0627 \u062f\u0645\u0628\u0644 \u062f\u0631\u062c\u0627 (Stationary Dumbbell Lunge)\" width=\"1200\" height=\"800\" srcset=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0639\u0636\u0644\u0627\u062a-\u062f\u0631\u06af\u06cc\u0631-\u062f\u0631-\u062d\u0631\u06a9\u062a-\u0644\u0627\u0646\u06af.webp 1200w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0639\u0636\u0644\u0627\u062a-\u062f\u0631\u06af\u06cc\u0631-\u062f\u0631-\u062d\u0631\u06a9\u062a-\u0644\u0627\u0646\u06af-300x200.webp 300w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0639\u0636\u0644\u0627\u062a-\u062f\u0631\u06af\u06cc\u0631-\u062f\u0631-\u062d\u0631\u06a9\u062a-\u0644\u0627\u0646\u06af-1024x683.webp 1024w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0639\u0636\u0644\u0627\u062a-\u062f\u0631\u06af\u06cc\u0631-\u062f\u0631-\u062d\u0631\u06a9\u062a-\u0644\u0627\u0646\u06af-768x512.webp 768w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0639\u0636\u0644\u0627\u062a-\u062f\u0631\u06af\u06cc\u0631-\u062f\u0631-\u062d\u0631\u06a9\u062a-\u0644\u0627\u0646\u06af-400x267.webp 400w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0639\u0636\u0644\u0627\u062a-\u062f\u0631\u06af\u06cc\u0631-\u062f\u0631-\u062d\u0631\u06a9\u062a-\u0644\u0627\u0646\u06af-675x450.webp 675w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p data-start=\"1468\" data-end=\"1730\">\u0644\u0627\u0646\u06af \u067e\u0627 \u062f\u0645\u0628\u0644 \u062f\u0631\u062c\u0627 (Stationary Dumbbell Lunge) \u0646\u0633\u062e\u0647\u200c\u0627\u06cc \u0627\u0632 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0622\u0646 \u0627\u0632 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u0627\u0628\u062a\u062f\u0627 \u0628\u0627 \u062f\u0645\u0628\u0644 \u062f\u0631 \u0647\u0631 \u062f\u0633\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0648 \u0642\u062f\u0645\u06cc \u0628\u0644\u0646\u062f \u0628\u0647 \u062c\u0644\u0648 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f\u060c \u0628\u0647 \u0637\u0648\u0631\u06cc \u06a9\u0647 \u0632\u0627\u0646\u0648\u06cc \u062c\u0644\u0648\u06cc\u06cc \u0632\u0627\u0648\u06cc\u0647 90 \u062f\u0631\u062c\u0647 \u0627\u06cc\u062c\u0627\u062f \u06a9\u0646\u062f \u0648 \u0632\u0627\u0646\u0648\u06cc \u067e\u0634\u062a\u06cc \u0646\u0632\u062f\u06cc\u06a9 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0628\u06cc\u0627\u0641\u062a\u062f. \u0633\u067e\u0633 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0634\u062a\u0647 \u0648 \u067e\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0639\u0642\u0628 \u0645\u06cc\u200c\u0622\u0648\u0631\u06cc\u062f \u062a\u0627 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<br \/>\n\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u060c \u06af\u0644\u0648\u062a\u0626\u0648\u0633 \u0648 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0628\u062f\u0646 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a.<\/p>\n<h3 data-start=\"1735\" data-end=\"2016\"><strong data-start=\"1735\" data-end=\"1771\" data-is-only-node=\"\">7. \u0644\u0627\u0646\u06af \u0627\u0633\u0645\u06cc\u062a (Smith Machine Lunge)<\/strong><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-31419 size-full\" src=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0644\u0627\u0646\u06af-\u0627\u0633\u0645\u06cc\u062a-Smith-Machine-Lunge.webp\" alt=\"\u0644\u0627\u0646\u06af \u0627\u0633\u0645\u06cc\u062a (Smith Machine Lunge)\" width=\"1200\" height=\"800\" srcset=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0644\u0627\u0646\u06af-\u0627\u0633\u0645\u06cc\u062a-Smith-Machine-Lunge.webp 1200w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0644\u0627\u0646\u06af-\u0627\u0633\u0645\u06cc\u062a-Smith-Machine-Lunge-300x200.webp 300w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0644\u0627\u0646\u06af-\u0627\u0633\u0645\u06cc\u062a-Smith-Machine-Lunge-1024x683.webp 1024w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0644\u0627\u0646\u06af-\u0627\u0633\u0645\u06cc\u062a-Smith-Machine-Lunge-768x512.webp 768w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0644\u0627\u0646\u06af-\u0627\u0633\u0645\u06cc\u062a-Smith-Machine-Lunge-400x267.webp 400w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0644\u0627\u0646\u06af-\u0627\u0633\u0645\u06cc\u062a-Smith-Machine-Lunge-675x450.webp 675w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p data-start=\"1735\" data-end=\"2016\">\u0644\u0627\u0646\u06af \u0627\u0633\u0645\u06cc\u062a (Smith Machine Lunge) \u0646\u0633\u062e\u0647\u200c\u0627\u06cc \u0627\u0632 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u0627\u0633\u062a \u06a9\u0647 \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062f\u0633\u062a\u06af\u0627\u0647 \u0627\u0633\u0645\u06cc\u062a \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u0628\u0627\u0631 \u0631\u0627 \u0631\u0648\u06cc \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647 \u0648 \u062f\u0631 \u062f\u0633\u062a\u06af\u0627\u0647 \u0627\u0633\u0645\u06cc\u062a \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u06cc\u062f. \u0633\u067e\u0633 \u06cc\u06a9\u06cc \u0627\u0632 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u062c\u0644\u0648 \u0628\u0631\u062f\u0647 \u0648 \u0632\u0627\u0646\u0648\u06cc \u0622\u0646 \u0631\u0627 \u062e\u0645 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u062a\u0627 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0627\u06cc\u062c\u0627\u062f \u0634\u0648\u062f\u060c \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0628\u0647 \u0633\u0645\u062a \u0632\u0645\u06cc\u0646 \u0645\u06cc\u200c\u0631\u0648\u062f. \u067e\u0633 \u0627\u0632 \u0622\u0646\u060c \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0628\u0627\u0632\u0645\u06cc\u200c\u06af\u0631\u062f\u06cc\u062f \u0648 \u0647\u0645\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0627 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u062a\u06a9\u0631\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f.<br \/>\n\u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062f\u0633\u062a\u06af\u0627\u0647 \u0627\u0633\u0645\u06cc\u062a \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u062a\u0645\u0631\u06a9\u0632 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0631\u0648\u06cc \u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \u062d\u0631\u06a9\u062a \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u0648 \u0627\u0632 \u0622\u0633\u06cc\u0628 \u062f\u06cc\u062f\u0646 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0648 \u06af\u0644\u0648\u062a\u0626\u0648\u0633 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<h3 data-start=\"2021\" data-end=\"2233\"><strong data-start=\"2021\" data-end=\"2048\" data-is-only-node=\"\">8. \u0644\u0627\u0646\u06af \u067e\u0627\u0648\u0631 (Power Lunge)<\/strong><\/h3>\n<p data-start=\"2021\" data-end=\"2233\">\u0644\u0627\u0646\u06af \u067e\u0627\u0648\u0631 (Power Lunge) \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u0627\u0646\u0641\u062c\u0627\u0631\u06cc \u0627\u0633\u062a \u06a9\u0647 \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0632 \u0644\u0627\u0646\u06af \u0648 \u067e\u0631\u0634 \u0627\u0633\u062a \u0648 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627 \u0637\u0631\u0627\u062d\u06cc \u0634\u062f\u0647 \u0627\u0633\u062a. \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u0627\u0628\u062a\u062f\u0627 \u062f\u0631 \u062d\u0627\u0644\u062a \u0644\u0627\u0646\u06af \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u06cc\u062f\u060c \u0633\u067e\u0633 \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u060c \u06cc\u06a9 \u067e\u0631\u0634 \u0627\u0646\u0641\u062c\u0627\u0631\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f\u0647 \u0648 \u067e\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u062c\u0627\u0628\u0647\u200c\u062c\u0627 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u0644\u0627\u0646\u06af \u0628\u0627 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0628\u0631\u0633\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0648 \u06af\u0644\u0648\u062a\u0626\u0648\u0633 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0647\u0628\u0648\u062f \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0648 \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0628\u062f\u0646 \u0631\u0627 \u0628\u0647 \u0647\u0645\u0631\u0627\u0647 \u062f\u0627\u0631\u062f.<\/p>\n<h3 data-start=\"2238\" data-end=\"2503\"><strong data-start=\"2238\" data-end=\"2277\" data-is-only-node=\"\">9. \u0644\u0627\u0646\u06af \u0628\u0644\u063a\u0627\u0631\u06cc (Bulgarian Split Squat)<\/strong><\/h3>\n<p data-start=\"2238\" data-end=\"2503\">\u0644\u0627\u0646\u06af \u0628\u0644\u063a\u0627\u0631\u06cc (Bulgarian Split Squat) \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u062a\u06a9\u200c\u067e\u0627\u06cc\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627 \u0648 \u06af\u0644\u0648\u062a\u0626\u0648\u0633 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0648\u062b\u0631 \u0627\u0633\u062a. \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u06cc\u06a9\u06cc \u0627\u0632 \u067e\u0627\u0647\u0627 \u0631\u0648\u06cc \u06cc\u06a9 \u0633\u0637\u062d \u0628\u0644\u0646\u062f \u0645\u0627\u0646\u0646\u062f \u0646\u06cc\u0645\u06a9\u062a \u06cc\u0627 \u0635\u0646\u062f\u0644\u06cc \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f \u0648 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f. \u0633\u067e\u0633 \u0628\u0627 \u062e\u0645 \u06a9\u0631\u062f\u0646 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc \u0647\u0631 \u062f\u0648 \u067e\u0627\u060c \u0628\u062f\u0646 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u062c\u0644\u0648\u06cc\u06cc \u0632\u0627\u0648\u06cc\u0647 90 \u062f\u0631\u062c\u0647 \u062a\u0634\u06a9\u06cc\u0644 \u062f\u0647\u062f\u060c \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u067e\u0634\u062a\u06cc \u0628\u0647 \u0633\u0645\u062a \u0632\u0645\u06cc\u0646 \u0645\u06cc\u200c\u0631\u0648\u062f.<br \/>\n\u067e\u0633 \u0627\u0632 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u0628\u0647 \u0628\u0627\u0644\u0627 \u0628\u0627\u0632\u0645\u06cc\u200c\u06af\u0631\u062f\u06cc\u062f \u0648 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0628\u0627 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u062a\u06a9\u0631\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0648 \u06af\u0644\u0648\u062a\u0626\u0648\u0633 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u062a\u0639\u0627\u062f\u0644 \u0648 \u062b\u0628\u0627\u062a \u0628\u062f\u0646 \u0631\u0627 \u0646\u06cc\u0632 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u0628\u062e\u0634\u062f.<\/p>\n<h3 data-start=\"2509\" data-end=\"2754\"><strong data-start=\"2509\" data-end=\"2535\" data-is-only-node=\"\">10. \u0644\u0627\u0646\u06af \u067e\u0647\u0644\u0648 (Side Lunge)<\/strong><\/h3>\n<p data-start=\"2509\" data-end=\"2754\">\u0644\u0627\u0646\u06af \u067e\u0647\u0644\u0648 (Side Lunge) \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u060c \u0628\u0647 \u0648\u06cc\u0698\u0647 \u0639\u0636\u0644\u0627\u062a \u062f\u0627\u062e\u0644\u06cc \u0648 \u062e\u0627\u0631\u062c\u06cc \u0631\u0627\u0646\u200c\u0647\u0627\u060c \u06af\u0644\u0648\u062a\u0626\u0648\u0633 \u0648 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0627\u0633\u062a. \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u0627\u0632 \u062d\u0627\u0644\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f \u0648 \u06cc\u06a9\u06cc \u0627\u0632 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u067e\u0647\u0644\u0648 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f. \u0633\u067e\u0633 \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u0628\u0631\u062f\u0627\u0634\u062a\u0647 \u0634\u062f\u0647 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u062f\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0622\u0646 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u060c \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0635\u0627\u0641 \u0645\u06cc\u200c\u0645\u0627\u0646\u062f.<br \/>\n\u0628\u0639\u062f \u0627\u0632 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a\u060c \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f \u0648 \u0647\u0645\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0627 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u062a\u0639\u0627\u062f\u0644 \u0648 \u0642\u062f\u0631\u062a \u067e\u0627\u0647\u0627 \u0648 \u0645\u0641\u0627\u0635\u0644 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<h3 data-start=\"2760\" data-end=\"3058\"><strong data-start=\"2760\" data-end=\"2792\" data-is-only-node=\"\">11. \u0644\u0627\u0646\u06af \u0645\u062a\u062f\u0627\u0648\u0644 (Standard Lunge)<\/strong><\/h3>\n<p data-start=\"2760\" data-end=\"3058\">\u0644\u0627\u0646\u06af \u0645\u062a\u062f\u0627\u0648\u0644 (Standard Lunge) \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u067e\u0627\u06cc\u0647 \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u060c \u0628\u0647 \u0648\u06cc\u0698\u0647 \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0648 \u06af\u0644\u0648\u062a\u0626\u0648\u0633 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u06cc\u06a9 \u0642\u062f\u0645 \u0628\u0644\u0646\u062f \u0628\u0647 \u062c\u0644\u0648 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u06cc \u062c\u0644\u0648\u06cc\u06cc \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0627\u06cc\u062c\u0627\u062f \u0634\u0648\u062f\u060c \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0632\u0627\u0646\u0648\u06cc \u067e\u0634\u062a\u06cc \u0628\u0647 \u0633\u0645\u062a \u0632\u0645\u06cc\u0646 \u0645\u06cc\u200c\u0622\u06cc\u062f. \u0633\u067e\u0633 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0628\u0631\u0645\u06cc\u200c\u06af\u0631\u062f\u06cc\u062f \u0648 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0627 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u062a\u06a9\u0631\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u062a\u0639\u0627\u062f\u0644\u060c \u062b\u0628\u0627\u062a \u0648 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<h3 data-start=\"3064\" data-end=\"3290\"><strong data-start=\"3064\" data-end=\"3090\" data-is-only-node=\"\">12. \u0644\u0627\u0646\u06af \u067e\u0631\u0634\u06cc (Jump Lunge)<\/strong><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-38944 size-full\" src=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_5.webp\" alt=\"\u0644\u0627\u0646\u06af \u067e\u0631\u0634\u06cc\" width=\"1344\" height=\"768\" srcset=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_5.webp 1344w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_5-300x171.webp 300w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_5-1024x585.webp 1024w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_5-768x439.webp 768w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_5-1200x686.webp 1200w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_5-400x229.webp 400w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/parsipowder_5-700x400.webp 700w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/p>\n<p data-start=\"3064\" data-end=\"3290\">\u0644\u0627\u0646\u06af \u067e\u0631\u0634\u06cc (Jump Lunge) \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u062a\u0639\u0627\u062f\u0644\u06cc \u0648 \u0627\u0646\u0641\u062c\u0627\u0631\u06cc \u0627\u0633\u062a \u06a9\u0647 \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0632 \u0644\u0627\u0646\u06af \u0648 \u067e\u0631\u0634 \u0627\u0633\u062a. \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u0627\u0628\u062a\u062f\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u0644\u0627\u0646\u06af \u0645\u06cc\u200c\u0631\u0648\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0627 \u06cc\u06a9 \u067e\u0631\u0634 \u0628\u0647 \u062d\u0627\u0644\u062a \u0644\u0627\u0646\u06af \u062f\u06cc\u06af\u0631 \u062f\u0631 \u0645\u06cc\u200c\u0622\u06cc\u06cc\u062f\u060c \u0628\u0647 \u0637\u0648\u0631\u06cc \u06a9\u0647 \u067e\u0627\u0647\u0627 \u0628\u0647 \u0637\u0648\u0631 \u0645\u062a\u0646\u0627\u0648\u0628 \u062c\u0627\u0628\u0647\u200c\u062c\u0627 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u060c \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0628\u062f\u0646 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646\u060c \u0628\u0631\u0627\u06cc \u0628\u0647\u0628\u0648\u062f \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0648 \u062a\u0639\u0627\u062f\u0644 \u0646\u06cc\u0632 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a.<\/p>\n<h3 data-start=\"3512\" data-end=\"3751\"><strong data-start=\"3512\" data-end=\"3540\" data-is-only-node=\"\">13. \u0644\u0627\u0646\u06af \u0686\u0631\u062e\u0634\u06cc (Twist Lunge)<\/strong><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-31418 size-full\" src=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0644\u0627\u0646\u06af-\u0686\u0631\u062e\u0634\u06cc-Twist-Lunge.webp\" alt=\"\u0644\u0627\u0646\u06af \u0686\u0631\u062e\u0634\u06cc (Twist Lunge)\" width=\"1200\" height=\"800\" srcset=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0644\u0627\u0646\u06af-\u0686\u0631\u062e\u0634\u06cc-Twist-Lunge.webp 1200w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0644\u0627\u0646\u06af-\u0686\u0631\u062e\u0634\u06cc-Twist-Lunge-300x200.webp 300w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0644\u0627\u0646\u06af-\u0686\u0631\u062e\u0634\u06cc-Twist-Lunge-1024x683.webp 1024w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0644\u0627\u0646\u06af-\u0686\u0631\u062e\u0634\u06cc-Twist-Lunge-768x512.webp 768w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0644\u0627\u0646\u06af-\u0686\u0631\u062e\u0634\u06cc-Twist-Lunge-400x267.webp 400w, https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/\u0644\u0627\u0646\u06af-\u0686\u0631\u062e\u0634\u06cc-Twist-Lunge-675x450.webp 675w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p data-start=\"3512\" data-end=\"3751\" data-is-last-node=\"\">\u0644\u0627\u0646\u06af \u0686\u0631\u062e\u0634\u06cc (Twist Lunge) \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u060c \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0628\u062f\u0646 (\u06a9\u0645\u0631 \u0648 \u0634\u06a9\u0645) \u0631\u0627 \u0646\u06cc\u0632 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u0627\u0628\u062a\u062f\u0627 \u062f\u0631 \u062d\u0627\u0644\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u06cc\u06a9 \u0642\u062f\u0645 \u0628\u0644\u0646\u062f \u0628\u0647 \u062c\u0644\u0648 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u062a\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u0644\u0627\u0646\u06af \u0628\u0631\u0633\u06cc\u062f. \u0633\u067e\u0633 \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0632\u0627\u0646\u0648\u06cc \u062c\u0644\u0648\u06cc\u06cc \u0631\u0627 \u062e\u0645 \u06a9\u0631\u062f\u0647\u200c\u0627\u06cc\u062f\u060c \u0628\u062f\u0646 \u0631\u0627 \u0628\u0647 \u0637\u0631\u0641 \u0647\u0645\u0627\u0646 \u0633\u0645\u062a \u0686\u0631\u062e\u0627\u0646\u062f\u0647 \u0648 \u0628\u0627 \u062f\u0633\u062a\u200c\u0647\u0627\u060c \u06a9\u0647 \u0628\u0647 \u0637\u0648\u0631 \u0645\u0639\u0645\u0648\u0644 \u062f\u0645\u0628\u0644 \u06cc\u0627 \u0647\u0627\u0644\u062a\u0631 \u062f\u0631 \u062f\u0633\u062a \u062f\u0627\u0631\u06cc\u062f\u060c \u062d\u0631\u06a9\u062a \u0686\u0631\u062e\u0634\u06cc \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<br \/>\n\u067e\u0633 \u0627\u0632 \u0627\u062a\u0645\u0627\u0645 \u0686\u0631\u062e\u0634\u060c \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0627\u0632\u0645\u06cc\u200c\u06af\u0631\u062f\u06cc\u062f \u0648 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0627 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u062a\u06a9\u0631\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u060c \u06af\u0644\u0648\u062a\u0626\u0648\u0633 \u0648 \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0648 \u062a\u0639\u0627\u062f\u0644 \u0628\u062f\u0646 \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u0628\u062e\u0634\u062f.<\/p>\n<h3 data-start=\"4\" data-end=\"372\"><strong data-start=\"4\" data-end=\"33\" data-is-only-node=\"\">14. \u0644\u0627\u0646\u06af \u0627\u0633\u06a9\u0648\u0627\u062a (Lunge Squat)<\/strong><\/h3>\n<p data-start=\"4\" data-end=\"372\">\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0632 \u0644\u0627\u0646\u06af \u0648 \u0627\u0633\u06a9\u0648\u0627\u062a \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0622\u0646 \u0641\u0631\u062f \u0627\u0628\u062a\u062f\u0627 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u062f \u0648 \u067e\u0633 \u0627\u0632 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0646 \u062f\u0631 \u0645\u0648\u0642\u0639\u06cc\u062a \u0644\u0627\u0646\u06af\u060c \u0628\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0645\u06cc\u200c\u0631\u0648\u062f \u0648 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0648\u0627\u062a \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0641\u0634\u0627\u0631 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0648\u0627\u0631\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0648 \u06af\u0644\u0648\u062a\u0626\u0648\u0633 \u0631\u0627 \u0628\u0647 \u0634\u062f\u062a \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0644\u0627\u0646\u06af \u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u0642\u062f\u0631\u062a\u060c \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0648 \u062a\u0639\u0627\u062f\u0644 \u0628\u062f\u0646 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<h3 data-start=\"654\" data-end=\"931\"><strong data-start=\"654\" data-end=\"683\" data-is-only-node=\"\">15. \u0644\u0627\u0646\u06af \u0636\u0631\u0628\u062f\u0631\u06cc (Cross Lunge)<\/strong><\/h3>\n<p data-start=\"654\" data-end=\"931\" data-is-last-node=\"\">\u0644\u0627\u0646\u06af \u0636\u0631\u0628\u062f\u0631\u06cc (Cross Lunge) \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u067e\u06cc\u0634\u0631\u0641\u062a\u0647 \u0648 \u0645\u0648\u062b\u0631 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627 \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0622\u0646 \u067e\u0627\u0647\u0627 \u0628\u0647 \u0634\u06a9\u0644 \u0636\u0631\u0628\u062f\u0631\u06cc \u062d\u0631\u06a9\u062a \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u0627\u0628\u062a\u062f\u0627 \u0627\u0632 \u062d\u0627\u0644\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f\u060c \u0633\u067e\u0633 \u06cc\u06a9\u06cc \u0627\u0632 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u062c\u0644\u0648 \u0648 \u0628\u0647 \u0633\u0645\u062a \u0628\u06cc\u0631\u0648\u0646 \u0628\u062f\u0646 (\u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u0628\u0647 \u0635\u0648\u0631\u062a \u0642\u0637\u0631\u06cc) \u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u062c\u0644\u0648\u06cc\u06cc \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0627\u06cc\u062c\u0627\u062f \u0634\u0648\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a\u060c \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u067e\u0634\u062a\u06cc \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f.<br \/>\n\u067e\u0633 \u0627\u0632 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a\u060c \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0628\u0627\u0632\u0645\u06cc\u200c\u06af\u0631\u062f\u06cc\u062f \u0648 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0627 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u062a\u06a9\u0631\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0648 \u06af\u0644\u0648\u062a\u0626\u0648\u0633\u060c \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u062a\u0639\u0627\u062f\u0644 \u0648 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0646\u06cc\u0632 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<h3><strong data-start=\"4\" data-end=\"36\" data-is-only-node=\"\">18. \u0644\u0627\u0646\u06af \u062a\u0646\u0627\u0648\u0628\u06cc \u067e\u0644\u0647 (Step Lunge)<\/strong><\/h3>\n<p>\u062f\u0631 \u0627\u06cc\u0646 \u0646\u0648\u0639 \u0644\u0627\u0646\u06af\u060c \u0641\u0631\u062f \u06cc\u06a9 \u0642\u062f\u0645 \u0628\u0644\u0646\u062f \u0628\u0647 \u062c\u0644\u0648 \u0628\u0631\u062f\u0627\u0634\u062a\u0647 \u0648 \u0633\u067e\u0633 \u0628\u0647 \u062c\u0627\u06cc \u0628\u0627\u0632\u06af\u0634\u062a \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\u060c \u067e\u0627\u06cc \u0639\u0642\u0628 \u0631\u0627 \u0631\u0648\u06cc \u06cc\u06a9 \u067e\u0644\u0647 \u06cc\u0627 \u0633\u0637\u062d \u0628\u0644\u0646\u062f\u062a\u0631 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0633\u067e\u0633 \u0641\u0631\u062f \u0628\u0627 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u060c \u0628\u0647 \u062f\u0644\u06cc\u0644 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u067e\u0644\u0647\u060c \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u0642\u062f\u0631\u062a \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u062a \u06af\u0644\u0648\u062a\u0626\u0648\u0633\u060c \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646 \u0648 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0686\u0627\u0644\u0634 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/p>\n<h2 data-start=\"1151\" data-end=\"1261\">\u0646\u062a\u06cc\u062c\u0647 \u06af\u06cc\u0631\u06cc<\/h2>\n<audio class=\"wp-audio-shortcode\" id=\"audio-31422-1\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u062a\u0642\u0648\u06cc\u062a_\u067e\u0627_\u0648_\u0627\u0635\u0644\u0627\u062d_\u062a\u0642\u0627\u0631\u0646_\u0628\u0627_\u0644\u0627\u0646\u06af.mp3?_=1\" \/><a href=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u062a\u0642\u0648\u06cc\u062a_\u067e\u0627_\u0648_\u0627\u0635\u0644\u0627\u062d_\u062a\u0642\u0627\u0631\u0646_\u0628\u0627_\u0644\u0627\u0646\u06af.mp3\">https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2026\/06\/\u062a\u0642\u0648\u06cc\u062a_\u067e\u0627_\u0648_\u0627\u0635\u0644\u0627\u062d_\u062a\u0642\u0627\u0631\u0646_\u0628\u0627_\u0644\u0627\u0646\u06af.mp3<\/a><\/audio>\n<p data-start=\"0\" data-end=\"524\">\u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af\u0632 \u0628\u0627 \u062f\u0631\u06af\u06cc\u0631\u06cc \u0639\u0636\u0644\u0627\u062a \u0627\u0635\u0644\u06cc \u067e\u0627\u06cc\u06cc\u0646\u200c \u062a\u0646\u0647\u060c \u06cc\u06a9\u06cc \u0627\u0632 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\u062a\u0645\u0631\u06cc\u0646\u06cc \u0634\u0645\u0627 \u06af\u0646\u062c\u0627\u0646\u062f\u0647 \u0634\u0648\u0646\u062f \u062a\u0627 \u0646\u062a\u0627\u06cc\u062c \u0628\u0647\u062a\u0631\u06cc \u0628\u0647 \u062f\u0633\u062a \u0622\u06cc\u062f.<\/p>\n<blockquote>\n<p style=\"text-align: center;\" data-start=\"526\" data-end=\"889\" data-is-last-node=\"\" data-is-only-node=\"\"><a href=\"https:\/\/parsipowder.com\/blog\/wp-content\/uploads\/2025\/03\/Lunge_Mastery_Blueprint.pdf\" target=\"_blank\" rel=\"noopener\"><strong>\u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u067e\u0627\u061b \u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u062c\u0627\u0645\u0639\u060c \u0628\u0631\u0631\u0633\u06cc \u0639\u0636\u0644\u0627\u062a \u062f\u0631\u06af\u06cc\u0631 \u0648 \u0645\u0639\u0631\u0641\u06cc \u0627\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641\u061b \u0628\u0631\u0627\u06cc \u0645\u0634\u0627\u0647\u062f\u0647 PDF \u06a9\u0644\u06cc\u06a9 \u06a9\u0646\u06cc\u062f!<\/strong><\/a><\/p>\n<\/blockquote>\n","protected":false},"excerpt":{"rendered":"<p>\u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u067e\u0627 \u06cc\u06a9\u06cc \u0627\u0632 \u0627\u0635\u0644\u06cc\u200c \u062a\u0631\u06cc\u0646 \u0648 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c \u062a\u0646\u0647 \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0686\u0646\u062f\u0645\u0641\u0635\u0644\u06cc\u060c \u0637\u06cc\u0641 \u06af\u0633\u062a\u0631\u062f\u0647\u200c\u0627\u06cc \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u0627\u0632 \u062c\u0645\u0644\u0647 \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0648 \u0633\u0631\u06cc\u0646\u06cc &#8230;<\/p>\n","protected":false},"author":25,"featured_media":38940,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_daim_seo_power":"1000","_daim_enable_ail":"1","footnotes":""},"categories":[26,68,43],"tags":[],"class_list":["post-31374","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodybuilding-exercises","category-68","category-read"],"_links":{"self":[{"href":"https:\/\/parsipowder.com\/blog\/wp-json\/wp\/v2\/posts\/31374","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=31374"}],"version-history":[{"count":1,"href":"https:\/\/parsipowder.com\/blog\/wp-json\/wp\/v2\/posts\/31374\/revisions"}],"predecessor-version":[{"id":39187,"href":"https:\/\/parsipowder.com\/blog\/wp-json\/wp\/v2\/posts\/31374\/revisions\/39187"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/parsipowder.com\/blog\/wp-json\/wp\/v2\/media\/38940"}],"wp:attachment":[{"href":"https:\/\/parsipowder.com\/blog\/wp-json\/wp\/v2\/media?parent=31374"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/parsipowder.com\/blog\/wp-json\/wp\/v2\/categories?post=31374"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/parsipowder.com\/blog\/wp-json\/wp\/v2\/tags?post=31374"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}