{"id":62,"date":"2026-09-22T00:50:12","date_gmt":"2026-09-21T21:20:12","guid":{"rendered":"https:\/\/varzeshkar.com\/blog\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\/"},"modified":"2026-09-22T00:50:12","modified_gmt":"2026-09-21T21:20:12","slug":"%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7","status":"publish","type":"post","link":"https:\/\/varzeshkar.com\/blog\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\/","title":{"rendered":"\u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u200c\u0647\u0627: \u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u06a9\u0627\u0645\u0644 \u06f4 \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644"},"content":{"rendered":"\n<p>\u0628\u06cc\u0634\u062a\u0631 \u0622\u062f\u0645\u200c\u0647\u0627 \u0648\u0631\u0632\u0634 \u0631\u0627 \u0646\u0647 \u0628\u0647\u200c\u062e\u0627\u0637\u0631 \u0633\u062e\u062a\u06cc\u0650 \u062a\u0645\u0631\u06cc\u0646\u060c \u0628\u0644\u06a9\u0647 \u0628\u0647\u200c\u062e\u0627\u0637\u0631 <strong>\u0634\u0631\u0648\u0639\u0650 \u0627\u0634\u062a\u0628\u0627\u0647<\/strong> \u0631\u0647\u0627 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f: \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644 \u0634\u0634 \u0631\u0648\u0632 \u0628\u0627\u0634\u06af\u0627\u0647\u060c \u06a9\u0648\u0641\u062a\u06af\u06cc \u0634\u062f\u06cc\u062f\u060c \u0628\u0639\u062f \u062f\u0648 \u0647\u0641\u062a\u0647 \u063a\u06cc\u0628\u062a \u0648 \u062f\u0631 \u0646\u0647\u0627\u06cc\u062a \u00ab\u0645\u0646 \u0622\u062f\u0645 \u0648\u0631\u0632\u0634 \u0646\u06cc\u0633\u062a\u0645\u00bb. \u0627\u06cc\u0646 \u0631\u0627\u0647\u0646\u0645\u0627 \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646 \u0646\u0648\u0634\u062a\u0647 \u0634\u062f\u0647 \u06a9\u0647 \u0686\u0647\u0627\u0631 \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644 \u0631\u0627 \u062f\u0631\u0633\u062a \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u061b \u0646\u0647 \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u060c \u0628\u0644\u06a9\u0647 <strong>\u062a\u0645\u0631\u06cc\u0646\u06cc \u06a9\u0647 \u0627\u062f\u0627\u0645\u0647 \u067e\u06cc\u062f\u0627 \u06a9\u0646\u062f<\/strong>.<\/p>\n\n\n<h2 class=\"wp-block-heading\">\u0642\u0628\u0644 \u0627\u0632 \u0634\u0631\u0648\u0639: \u0633\u0647 \u0633\u0624\u0627\u0644 \u06a9\u0647 \u062c\u0648\u0627\u0628\u200c\u0634\u0627\u0646 \u0647\u0645\u0647\u200c\u0686\u06cc\u0632 \u0631\u0627 \u0639\u0648\u0636 \u0645\u06cc\u200c\u06a9\u0646\u062f<\/h2>\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0647\u062f\u0641\u062a \u0686\u06cc\u0633\u062a\u061f<\/strong> \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646\u060c \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc\u060c \u0628\u0647\u062a\u0631 \u0634\u062f\u0646 \u062d\u0627\u0644 \u0639\u0645\u0648\u0645\u06cc \u06cc\u0627 \u0622\u0645\u0627\u062f\u06af\u06cc \u0628\u0631\u0627\u06cc \u06cc\u06a9 \u0631\u0634\u062a\u0647\u200c\u06cc \u062e\u0627\u0635\u061f \u062c\u0648\u0627\u0628 \u0627\u06cc\u0646 \u0633\u0624\u0627\u0644 \u062a\u0639\u06cc\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0686\u0646\u062f \u0631\u0648\u0632 \u0648 \u0686\u0647 \u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0644\u0627\u0632\u0645 \u062f\u0627\u0631\u06cc.<\/li>\n\n\n<li><strong>\u0686\u0646\u062f \u0631\u0648\u0632 \u0648\u0627\u0642\u0639\u0627\u064b \u0648\u0642\u062a \u062f\u0627\u0631\u06cc\u061f<\/strong> \u0646\u0647 \u0686\u0646\u062f \u0631\u0648\u0632 \u00ab\u062f\u0648\u0633\u062a \u062f\u0627\u0631\u06cc\u00bb. \u0633\u0647 \u0631\u0648\u0632 \u067e\u0627\u06cc\u062f\u0627\u0631 \u0627\u0632 \u0634\u0634 \u0631\u0648\u0632\u0650 \u062e\u06cc\u0627\u0644\u06cc \u0628\u0647\u062a\u0631 \u0627\u0633\u062a.<\/li>\n\n\n<li><strong>\u0645\u0634\u06a9\u0644 \u067e\u0632\u0634\u06a9\u06cc \u062e\u0627\u0635\u06cc \u062f\u0627\u0631\u06cc\u061f<\/strong> \u062f\u0631\u062f \u0645\u0641\u0635\u0644\u060c \u0641\u0634\u0627\u0631 \u062e\u0648\u0646 \u0628\u0627\u0644\u0627\u060c \u062f\u06cc\u0627\u0628\u062a \u06cc\u0627 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u06cc\u0639\u0646\u06cc \u0642\u0628\u0644 \u0627\u0632 \u0634\u0631\u0648\u0639 \u0628\u0627 \u067e\u0632\u0634\u06a9 \u0645\u0634\u0648\u0631\u062a \u06a9\u0646. \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u0622\u0646 \u0645\u0634\u0648\u0631\u062a \u0646\u06cc\u0633\u062a.<\/li>\n\n<\/ul>\n\n\n<h2 class=\"wp-block-heading\">\u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644 \u062a\u0627 \u0686\u0647\u0627\u0631\u0645: \u0686\u0647 \u0686\u06cc\u0632\u06cc \u0648\u0627\u0642\u0639\u0627\u064b \u0644\u0627\u0632\u0645 \u0627\u0633\u062a\u061f<\/h2>\n\n\n<p>\u0633\u0627\u0632\u0645\u0627\u0646 \u062c\u0647\u0627\u0646\u06cc \u0628\u0647\u062f\u0627\u0634\u062a \u0628\u0631\u0627\u06cc \u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646 \u062d\u062f\u0627\u0642\u0644 <strong>\u06f1\u06f5\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0641\u0639\u0627\u0644\u06cc\u062a \u0647\u0648\u0627\u0632\u06cc \u0645\u062a\u0648\u0633\u0637 \u062f\u0631 \u0647\u0641\u062a\u0647<\/strong> \u0628\u0647\u200c\u0639\u0644\u0627\u0648\u0647\u200c\u06cc <strong>\u062f\u0648 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc<\/strong> \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0631\u0627\u06cc \u06cc\u06a9 \u0645\u0628\u062a\u062f\u06cc \u0627\u06cc\u0646 \u0639\u062f\u062f \u062f\u0631 \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644 \u0644\u0627\u0632\u0645 \u0646\u06cc\u0633\u062a\u061b \u0647\u062f\u0641 \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644 \u0641\u0642\u0637 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0628\u062f\u0646 \u0648 \u0630\u0647\u0646\u062a \u0628\u0647 \u00ab\u0631\u0641\u062a\u0646\u00bb \u0639\u0627\u062f\u062a \u06a9\u0646\u0646\u062f.<\/p>\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u0647\u0641\u062a\u0647<\/th><th>\u062c\u0644\u0633\u0627\u062a \u062f\u0631 \u0647\u0641\u062a\u0647<\/th><th>\u0645\u062f\u062a \u0647\u0631 \u062c\u0644\u0633\u0647<\/th><th>\u062a\u0645\u0631\u06a9\u0632<\/th><\/tr><\/thead><tbody><tr><td>\u06f1<\/td><td>\u06f2 \u062a\u0627 \u06f3<\/td><td>\u06f2\u06f5 \u062a\u0627 \u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647<\/td><td>\u06cc\u0627\u062f\u06af\u06cc\u0631\u06cc \u0641\u0631\u0645 \u062d\u0631\u06a9\u0627\u062a \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646<\/td><\/tr><tr><td>\u06f2<\/td><td>\u06f3<\/td><td>\u06f3\u06f0 \u062a\u0627 \u06f3\u06f5 \u062f\u0642\u06cc\u0642\u0647<\/td><td>\u0647\u0645\u0627\u0646 \u062d\u0631\u06a9\u0627\u062a + \u06a9\u0645\u06cc \u0648\u0632\u0646\u0647\u200c\u06cc \u0633\u0628\u06a9<\/td><\/tr><tr><td>\u06f3<\/td><td>\u06f3<\/td><td>\u06f3\u06f5 \u062a\u0627 \u06f4\u06f0 \u062f\u0642\u06cc\u0642\u0647<\/td><td>\u0627\u0636\u0627\u0641\u0647 \u06a9\u0631\u062f\u0646 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u062c\u062f\u06cc\u062f \u062f\u0631 \u0647\u0631 \u062c\u0644\u0633\u0647<\/td><\/tr><tr><td>\u06f4<\/td><td>\u06f3 \u062a\u0627 \u06f4<\/td><td>\u06f4\u06f0 \u062f\u0642\u06cc\u0642\u0647<\/td><td>\u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u062f\u0631\u06cc\u062c\u06cc \u0648\u0632\u0646\u0647 \u06cc\u0627 \u062a\u06a9\u0631\u0627\u0631<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<h2 class=\"wp-block-heading\">\u0634\u0634 \u062d\u0631\u06a9\u062a\u06cc \u06a9\u0647 \u0647\u0631 \u0645\u0628\u062a\u062f\u06cc \u0628\u0627\u06cc\u062f \u06cc\u0627\u062f \u0628\u06af\u06cc\u0631\u062f<\/h2>\n\n\n<p>\u0628\u0647\u200c\u062c\u0627\u06cc \u062f\u0647\u200c\u0647\u0627 \u062d\u0631\u06a9\u062a \u062c\u062f\u0627\u06af\u0627\u0646\u0647\u060c \u0627\u0644\u06af\u0648\u0647\u0627\u06cc \u062d\u0631\u06a9\u062a\u06cc \u0627\u0635\u0644\u06cc \u0628\u062f\u0646 \u0631\u0627 \u06cc\u0627\u062f \u0628\u06af\u06cc\u0631. \u0627\u06cc\u0646 \u0634\u0634 \u062d\u0631\u06a9\u062a \u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u0647\u0645\u0647\u200c\u06cc \u0639\u0636\u0644\u0627\u062a \u0628\u062f\u0646 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0648 \u067e\u0627\u06cc\u0647\u200c\u06cc \u0647\u0631 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u06cc \u0622\u06cc\u0646\u062f\u0647\u200c\u0627\u062a \u0647\u0633\u062a\u0646\u062f:<\/p>\n\n<section class=\"vk-grid vk-grid--cols-3\"><h2 class=\"vk-grid__heading\">\u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u0647 (\u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \u0647\u0631 \u06a9\u062f\u0627\u0645 \u0631\u0627 \u062f\u0631 \u0648\u06cc\u06a9\u06cc \u0628\u0628\u06cc\u0646)<\/h2><div class=\"vk-grid__items\"><article class=\"vk-card vk-card--exercise\" data-vk-type=\"exercise\" data-vk-id=\"B3ynX\"><a class=\"vk-card__link\" href=\"\/wiki\/exercises\/dumbbell-goblet-squat\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/images\/share-placeholder.webp\" alt=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u06af\u0627\u0628\u0644\u062a \u062f\u0645\u0628\u0644\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc<\/span><span class=\"vk-card__title\">\u0627\u0633\u06a9\u0648\u0627\u062a \u06af\u0627\u0628\u0644\u062a \u062f\u0645\u0628\u0644<\/span><span class=\"vk-card__meta\">\u062f\u0645\u0628\u0644\u200c\u0647\u0627<\/span><\/span><\/a><\/article><article class=\"vk-card vk-card--exercise\" data-vk-type=\"exercise\" data-vk-id=\"XAnR3\"><a class=\"vk-card__link\" href=\"\/wiki\/exercises\/push-up\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/images\/share-placeholder.webp\" alt=\"\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc<\/span><span class=\"vk-card__title\">\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc<\/span><span class=\"vk-card__meta\">\u0648\u0632\u0646 \u0628\u062f\u0646<\/span><\/span><\/a><\/article><article class=\"vk-card vk-card--exercise\" data-vk-type=\"exercise\" data-vk-id=\"X4PwX\"><a class=\"vk-card__link\" href=\"\/wiki\/exercises\/inverted-row\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/images\/share-placeholder.webp\" alt=\"\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u06cc\u0627 \u0627\u0633\u062a\u0631\u0627\u0644\u06cc\u0627\u06cc\u06cc\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc<\/span><span class=\"vk-card__title\">\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u06cc\u0627 \u0627\u0633\u062a\u0631\u0627\u0644\u06cc\u0627\u06cc\u06cc<\/span><span class=\"vk-card__meta\">\u0648\u0632\u0646 \u0628\u062f\u0646<\/span><\/span><\/a><\/article><article class=\"vk-card vk-card--exercise\" data-vk-type=\"exercise\" data-vk-id=\"XP9w3\"><a class=\"vk-card__link\" href=\"\/wiki\/exercises\/glute-bridge\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/images\/share-placeholder.webp\" alt=\"\u067e\u0644 \u0628\u0627\u0633\u0646\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc<\/span><span class=\"vk-card__title\">\u067e\u0644 \u0628\u0627\u0633\u0646<\/span><span class=\"vk-card__meta\">\u0648\u0632\u0646 \u0628\u062f\u0646<\/span><\/span><\/a><\/article><article class=\"vk-card vk-card--exercise\" data-vk-type=\"exercise\" data-vk-id=\"X5WNX\"><a class=\"vk-card__link\" href=\"\/wiki\/exercises\/forearm-plank\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/images\/share-placeholder.webp\" alt=\"\u067e\u0644\u0627\u0646\u06a9 \u0633\u0627\u0639\u062f\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc<\/span><span class=\"vk-card__title\">\u067e\u0644\u0627\u0646\u06a9 \u0633\u0627\u0639\u062f<\/span><span class=\"vk-card__meta\">\u0648\u0632\u0646 \u0628\u062f\u0646<\/span><\/span><\/a><\/article><article class=\"vk-card vk-card--exercise\" data-vk-type=\"exercise\" data-vk-id=\"X57RX\"><a class=\"vk-card__link\" href=\"\/wiki\/exercises\/bulgarian-split-squat\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/images\/share-placeholder.webp\" alt=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0644\u063a\u0627\u0631\u06cc \u062a\u06a9 \u067e\u0627\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc<\/span><span class=\"vk-card__title\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0644\u063a\u0627\u0631\u06cc \u062a\u06a9 \u067e\u0627<\/span><span class=\"vk-card__meta\">\u0648\u0632\u0646 \u0628\u062f\u0646<\/span><\/span><\/a><\/article><\/div><\/section>\n\n<ol class=\"wp-block-list\">\n<li><strong>\u0627\u0633\u06a9\u0648\u0627\u062a<\/strong> (\u0646\u0634\u0633\u062a\u0646 \u0648 \u0628\u0644\u0646\u062f \u0634\u062f\u0646): \u067e\u0627\u06cc\u0647\u200c\u06cc \u0642\u062f\u0631\u062a \u067e\u0627 \u0648 \u0628\u0627\u0633\u0646.<\/li>\n\n\n<li><strong>\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc<\/strong> (\u0647\u0644 \u062f\u0627\u062f\u0646): \u0633\u06cc\u0646\u0647\u060c \u0634\u0627\u0646\u0647 \u0648 \u067e\u0634\u062a \u0628\u0627\u0632\u0648.<\/li>\n\n\n<li><strong>\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \/ \u0632\u06cc\u0631\u0628\u063a\u0644<\/strong> (\u06a9\u0634\u06cc\u062f\u0646): \u067e\u0634\u062a \u0648 \u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u2014 \u0639\u0636\u0644\u0627\u062a\u06cc \u06a9\u0647 \u067e\u0634\u062a \u0645\u06cc\u0632 \u06a9\u0627\u0631 \u0636\u0639\u06cc\u0641 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/li>\n\n\n<li><strong>\u067e\u0644 \u0628\u0627\u0633\u0646<\/strong> (\u0644\u0648\u0644\u0627 \u0634\u062f\u0646 \u0627\u0632 \u0644\u06af\u0646): \u0628\u0627\u0633\u0646 \u0648 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u060c \u0645\u062d\u0627\u0641\u0638 \u06a9\u0645\u0631.<\/li>\n\n\n<li><strong>\u067e\u0644\u0627\u0646\u06a9<\/strong> (\u062b\u0628\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc): \u0634\u06a9\u0645 \u0648 \u06a9\u0645\u0631.<\/li>\n\n\n<li><strong>\u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0644\u063a\u0627\u0631\u06cc \/ \u0644\u0627\u0646\u062c<\/strong> (\u062a\u06a9\u200c\u067e\u0627): \u062a\u0639\u0627\u062f\u0644 \u0648 \u0627\u0635\u0644\u0627\u062d \u0639\u062f\u0645 \u062a\u0642\u0627\u0631\u0646.<\/li>\n\n<\/ol>\n\n\n<h2 class=\"wp-block-heading\">\u0686\u0637\u0648\u0631 \u0648\u0632\u0646\u0647 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u0645\u061f<\/h2>\n\n\n<p>\u0642\u0627\u0646\u0648\u0646 \u0633\u0627\u062f\u0647\u200c\u06cc \u0645\u0628\u062a\u062f\u06cc\u200c\u0647\u0627: \u0648\u0632\u0646\u0647\u200c\u0627\u06cc \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646 \u06a9\u0647 \u0628\u062a\u0648\u0627\u0646\u06cc <strong>\u06f1\u06f0 \u062a\u0627 \u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 \u0628\u0627 \u0641\u0631\u0645 \u062f\u0631\u0633\u062a<\/strong> \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u0647\u06cc \u0648 \u062f\u0631 \u062f\u0648 \u062a\u06a9\u0631\u0627\u0631 \u0622\u062e\u0631 \u00ab\u0633\u062e\u062a \u0648\u0644\u06cc \u0634\u062f\u0646\u06cc\u00bb \u0628\u0627\u0634\u062f. \u0627\u06af\u0631 \u062a\u06a9\u0631\u0627\u0631 \u0633\u06cc\u0632\u062f\u0647\u0645 \u0631\u0627 \u0647\u0645 \u0631\u0627\u062d\u062a \u0632\u062f\u06cc\u060c \u062c\u0644\u0633\u0647\u200c\u06cc \u0628\u0639\u062f \u06a9\u0645\u06cc \u0633\u0646\u06af\u06cc\u0646\u200c\u062a\u0631 \u06a9\u0646. \u0627\u06cc\u0646 \u0647\u0645\u0627\u0646 \u0627\u0635\u0644 <strong>\u0627\u0636\u0627\u0641\u0647\u200c\u0628\u0627\u0631 \u062a\u062f\u0631\u06cc\u062c\u06cc<\/strong> \u0627\u0633\u062a \u06a9\u0647 \u06a9\u0627\u0644\u062c \u067e\u0632\u0634\u06a9\u06cc \u0648\u0631\u0632\u0634\u06cc \u0622\u0645\u0631\u06cc\u06a9\u0627 (ACSM) \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u0627\u0635\u0644 \u0627\u0648\u0644 \u067e\u06cc\u0634\u0631\u0641\u062a \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0645\u0639\u0631\u0641\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u0641\u0631\u0645 \u062f\u0631\u0633\u062a \u0628\u0627 \u0648\u0632\u0646\u0647\u200c\u06cc \u0633\u0628\u06a9\u060c \u0647\u0645\u06cc\u0634\u0647 \u0627\u0632 \u0641\u0631\u0645 \u063a\u0644\u0637 \u0628\u0627 \u0648\u0632\u0646\u0647\u200c\u06cc \u0633\u0646\u06af\u06cc\u0646 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a. \u0639\u0636\u0644\u0647 \u0641\u0631\u0642 \u0648\u0632\u0646\u0647\u200c\u06cc \u06f8 \u0648 \u06f1\u06f0 \u06a9\u06cc\u0644\u0648 \u0631\u0627 \u0646\u0645\u06cc\u200c\u0641\u0647\u0645\u062f\u061b \u0645\u0641\u0635\u0644 \u0632\u0627\u0646\u0648 \u0648 \u06a9\u0645\u0631 \u0645\u06cc\u200c\u0641\u0647\u0645\u0646\u062f.<\/p>\n\n<\/blockquote>\n\n\n<h2 class=\"wp-block-heading\">\u0646\u0645\u0648\u0646\u0647\u200c\u06cc \u06cc\u06a9 \u062c\u0644\u0633\u0647\u200c\u06cc \u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647\u200c\u0627\u06cc<\/h2>\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u06f5 \u062f\u0642\u06cc\u0642\u0647 \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646:<\/strong> \u0631\u0627\u0647 \u0631\u0641\u062a\u0646 \u0633\u0631\u06cc\u0639\u060c \u0686\u0631\u062e\u0634 \u0645\u0641\u0627\u0635\u0644\u060c \u06f1\u06f0 \u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646.<\/li>\n\n\n<li><strong>\u06f2\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0627\u0635\u0644\u06cc:<\/strong> \u0633\u0647 \u062d\u0631\u06a9\u062a\u060c \u0647\u0631 \u06a9\u062f\u0627\u0645 \u06f3 \u0633\u062a \u06f1\u06f0 \u062a\u0627 \u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631\u060c \u06f6\u06f0 \u062a\u0627 \u06f9\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0633\u062a\u200c\u0647\u0627. \u062c\u0644\u0633\u0647\u200c\u06cc \u0627\u0644\u0641: \u0627\u0633\u06a9\u0648\u0627\u062a\u060c \u0634\u0646\u0627\u060c \u067e\u0644\u0627\u0646\u06a9. \u062c\u0644\u0633\u0647\u200c\u06cc \u0628: \u067e\u0644 \u0628\u0627\u0633\u0646\u060c \u0632\u06cc\u0631\u0628\u063a\u0644\u060c \u0644\u0627\u0646\u062c.<\/li>\n\n\n<li><strong>\u06f5 \u062f\u0642\u06cc\u0642\u0647 \u0633\u0631\u062f \u06a9\u0631\u062f\u0646:<\/strong> \u06a9\u0634\u0634 \u0645\u0644\u0627\u06cc\u0645 \u0639\u0636\u0644\u0627\u062a\u06cc \u06a9\u0647 \u06a9\u0627\u0631 \u06a9\u0631\u062f\u06cc.<\/li>\n\n<\/ul>\n\n\n<p>\u0627\u06af\u0631 \u0646\u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc \u062e\u0648\u062f\u062a \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u0686\u06cc\u0646\u06cc\u060c \u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u062f\u0642\u06cc\u0642\u0627\u064b \u0628\u0631\u0627\u06cc \u0647\u0645\u06cc\u0646 \u0686\u0647\u0627\u0631 \u0647\u0641\u062a\u0647 \u0637\u0631\u0627\u062d\u06cc \u0634\u062f\u0647:<\/p>\n\n<div class=\"vk-single\"><article class=\"vk-card vk-card--program\" data-vk-type=\"program\" data-vk-id=\"XW663\"><a class=\"vk-card__link\" href=\"\/hub\/workout\/XW663-beginner-fitness-start\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/static\/images\/programs\/cover\/67bc2c17976848998bda8f0df32c5107\" alt=\"\u0634\u0631\u0648\u0639 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u200c\u0647\u0627\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc<\/span><span class=\"vk-card__title\">\u0634\u0631\u0648\u0639 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u200c\u0647\u0627<\/span><span class=\"vk-card__meta\">\u062a\u0631\u06a9\u06cc\u0628\u06cc \u00b7 \u0645\u0628\u062a\u062f\u06cc \u00b7 3 \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647<\/span><\/span><\/a><\/article><\/div>\n\n<p>\u0648 \u0627\u06af\u0631 \u0628\u0627\u0634\u06af\u0627\u0647 \u0646\u0645\u06cc\u200c\u0631\u0648\u06cc:<\/p>\n\n<div class=\"vk-single\"><article class=\"vk-card vk-card--program\" data-vk-type=\"program\" data-vk-id=\"3Nw7X\"><a class=\"vk-card__link\" href=\"\/hub\/workout\/3Nw7X-full-body-home-no-equipment\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/static\/images\/programs\/cover\/41f923ea23ab47a3bddfccf02c50ee3a\" alt=\"\u062a\u0645\u0631\u06cc\u0646 \u06a9\u0627\u0645\u0644 \u0628\u062f\u0646 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u062f\u0648\u0646 \u0648\u0633\u06cc\u0644\u0647\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc<\/span><span class=\"vk-card__title\">\u062a\u0645\u0631\u06cc\u0646 \u06a9\u0627\u0645\u0644 \u0628\u062f\u0646 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u062f\u0648\u0646 \u0648\u0633\u06cc\u0644\u0647<\/span><span class=\"vk-card__meta\">\u062a\u0631\u06a9\u06cc\u0628\u06cc \u00b7 \u0645\u0628\u062a\u062f\u06cc \u00b7 3 \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647<\/span><\/span><\/a><\/article><\/div>\n\n<h2 class=\"wp-block-heading\">\u067e\u0646\u062c \u0627\u0634\u062a\u0628\u0627\u0647\u06cc \u06a9\u0647 \u0645\u0628\u062a\u062f\u06cc\u200c\u0647\u0627 \u0631\u0627 \u0627\u0632 \u0648\u0631\u0632\u0634 \u0632\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f<\/h2>\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u062e\u06cc\u0644\u06cc \u0632\u06cc\u0627\u062f\u060c \u062e\u06cc\u0644\u06cc \u0632\u0648\u062f.<\/strong> \u06a9\u0648\u0641\u062a\u06af\u06cc \u0631\u0648\u0632 \u062f\u0648\u0645 (DOMS) \u0637\u0628\u06cc\u0639\u06cc \u0627\u0633\u062a\u060c \u0648\u0644\u06cc \u0627\u06af\u0631 \u0646\u062a\u0648\u0627\u0646\u06cc \u0627\u0632 \u067e\u0644\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u060c \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0632\u06cc\u0627\u062f\u06cc \u0633\u0646\u06af\u06cc\u0646 \u0634\u0631\u0648\u0639 \u06a9\u0631\u062f\u0647\u200c\u0627\u06cc.<\/li>\n\n\n<li><strong>\u06a9\u067e\u06cc \u06a9\u0631\u062f\u0646 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u06cc \u062d\u0631\u0641\u0647\u200c\u0627\u06cc\u200c\u0647\u0627.<\/strong> \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u06cc \u0634\u0634\u200c\u0631\u0648\u0632\u0647\u200c\u06cc \u06cc\u06a9 \u0628\u062f\u0646\u0633\u0627\u0632 \u0628\u0631\u0627\u06cc \u062a\u0648 \u0637\u0631\u0627\u062d\u06cc \u0646\u0634\u062f\u0647.<\/li>\n\n\n<li><strong>\u0641\u0642\u0637 \u06a9\u0627\u0631\u062f\u06cc\u0648 \u06cc\u0627 \u0641\u0642\u0637 \u0648\u0632\u0646\u0647.<\/strong> \u062a\u0631\u06a9\u06cc\u0628 \u0647\u0631 \u062f\u0648\u060c \u0647\u0645 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0648 \u0647\u0645 \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a\u060c \u0628\u0647\u062a\u0631\u06cc\u0646 \u0646\u062a\u06cc\u062c\u0647 \u0631\u0627 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/li>\n\n\n<li><strong>\u0628\u06cc\u200c\u062a\u0648\u062c\u0647\u06cc \u0628\u0647 \u062a\u063a\u0630\u06cc\u0647 \u0648 \u062e\u0648\u0627\u0628.<\/strong> \u0639\u0636\u0644\u0647 \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647 \u062a\u062d\u0631\u06cc\u06a9 \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0648\u0644\u06cc \u062f\u0631 \u062e\u0648\u0627\u0628 \u0648 \u0628\u0627 \u063a\u0630\u0627\u06cc \u06a9\u0627\u0641\u06cc \u0633\u0627\u062e\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\n\n\n<li><strong>\u0645\u0642\u0627\u06cc\u0633\u0647\u200c\u06cc \u062e\u0648\u062f\u062a \u0628\u0627 \u062f\u06cc\u06af\u0631\u0627\u0646.<\/strong> \u062a\u0646\u0647\u0627 \u0645\u0642\u0627\u06cc\u0633\u0647\u200c\u06cc \u0645\u0639\u0646\u06cc\u200c\u062f\u0627\u0631\u060c \u00ab\u062a\u0648 \u062f\u0631 \u0647\u0641\u062a\u0647\u200c\u06cc \u06f1\u00bb \u0628\u0627 \u00ab\u062a\u0648 \u062f\u0631 \u0647\u0641\u062a\u0647\u200c\u06cc \u06f4\u00bb \u0627\u0633\u062a.<\/li>\n\n<\/ol>\n\n\n<h2 class=\"wp-block-heading\">\u0686\u0637\u0648\u0631 \u0628\u0641\u0647\u0645\u0645 \u067e\u06cc\u0634\u0631\u0641\u062a \u0645\u06cc\u200c\u06a9\u0646\u0645\u061f<\/h2>\n\n\n<p>\u0648\u0632\u0646\u0650 \u062a\u0631\u0627\u0632\u0648 \u0628\u062f\u062a\u0631\u06cc\u0646 \u0645\u0639\u06cc\u0627\u0631 \u0628\u0631\u0627\u06cc \u0686\u0647\u0627\u0631 \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644 \u0627\u0633\u062a. \u0628\u0647\u200c\u062c\u0627\u06cc\u0634 \u0627\u06cc\u0646\u200c\u0647\u0627 \u0631\u0627 \u06cc\u0627\u062f\u062f\u0627\u0634\u062a \u06a9\u0646: \u0648\u0632\u0646\u0647 \u06cc\u0627 \u062a\u06a9\u0631\u0627\u0631\u06cc \u06a9\u0647 \u062f\u0631 \u0647\u0631 \u062d\u0631\u06a9\u062a \u0632\u062f\u06cc\u060c \u0645\u062f\u062a \u067e\u0644\u0627\u0646\u06a9\u060c \u062a\u0639\u062f\u0627\u062f \u067e\u0644\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0628\u062f\u0648\u0646 \u0646\u0641\u0633\u200c\u0646\u0641\u0633 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0631\u0648\u06cc \u0648 \u06a9\u06cc\u0641\u06cc\u062a \u062e\u0648\u0627\u0628. \u0627\u06af\u0631 \u06cc\u06a9\u06cc \u0627\u0632 \u0627\u06cc\u0646\u200c\u0647\u0627 \u0628\u0647\u062a\u0631 \u0634\u062f\u0647\u060c \u062f\u0627\u0631\u06cc \u062f\u0631\u0633\u062a \u067e\u06cc\u0634 \u0645\u06cc\u200c\u0631\u0648\u06cc.<\/p>\n\n<aside class=\"vk-cta\" data-vk-type=\"feature\" data-vk-id=\"workout-programs\"><div class=\"vk-cta__body\"><p class=\"vk-cta__title\">\u0628\u0631\u0646\u0627\u0645\u0647\u200c\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u0631\u0627\u06cc\u06af\u0627\u0646 \u0628\u06af\u06cc\u0631<\/p><p class=\"vk-cta__text\">\u062f\u0647\u200c\u0647\u0627 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u06cc \u0645\u0628\u062a\u062f\u06cc \u062a\u0627 \u067e\u06cc\u0634\u0631\u0641\u062a\u0647\u060c \u062e\u0627\u0646\u06af\u06cc \u0648 \u0628\u0627\u0634\u06af\u0627\u0647\u06cc\u060c \u0628\u0627 \u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \u0647\u0631 \u062d\u0631\u06a9\u062a.<\/p><\/div><a class=\"vk-cta__button\" href=\"\/hub\/workout\" data-vk-event=\"blog_cta_click\">\u062f\u06cc\u062f\u0646 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0647\u0627<\/a><\/aside>\n\n<h2 class=\"wp-block-heading\">\u0628\u0639\u062f \u0627\u0632 \u0647\u0641\u062a\u0647\u200c\u06cc \u0686\u0647\u0627\u0631\u0645 \u0686\u0647 \u06a9\u0646\u0645\u061f<\/h2>\n\n\n<p>\u0648\u0642\u062a\u06cc \u0686\u0647\u0627\u0631 \u0647\u0641\u062a\u0647 \u0631\u0627 \u06a9\u0627\u0645\u0644 \u06a9\u0631\u062f\u06cc\u060c \u0633\u0647 \u06af\u0632\u06cc\u0646\u0647 \u062f\u0627\u0631\u06cc: \u0647\u0645\u0627\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u0627 \u0628\u0627 \u0648\u0632\u0646\u0647\u200c\u06cc \u0633\u0646\u06af\u06cc\u0646\u200c\u062a\u0631 \u0627\u062f\u0627\u0645\u0647 \u0628\u062f\u0647\u060c \u0628\u0647 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u06cc \u0633\u0647\u200c\u0631\u0648\u0632\u0647\u200c\u06cc \u06a9\u0627\u0645\u0644\u200c\u062a\u0631 \u0628\u0631\u0648\u060c \u06cc\u0627 \u0628\u0633\u062a\u0647 \u0628\u0647 \u0647\u062f\u0641\u062a \u0628\u0647 \u0633\u0645\u062a \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u06cc\u0627 \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u062d\u0631\u06a9\u062a \u06a9\u0646. \u0645\u0642\u0627\u0644\u0647\u200c\u0647\u0627\u06cc \u0632\u06cc\u0631 \u0642\u062f\u0645 \u0628\u0639\u062f\u06cc \u0631\u0627 \u062a\u0648\u0636\u06cc\u062d \u0645\u06cc\u200c\u062f\u0647\u0646\u062f.<\/p>\n\n","protected":false},"excerpt":{"rendered":"<p>\u0628\u06cc\u0634\u062a\u0631 \u0622\u062f\u0645\u200c\u0647\u0627 \u0648\u0631\u0632\u0634 \u0631\u0627 \u0646\u0647 \u0628\u0647\u200c\u062e\u0627\u0637\u0631 \u0633\u062e\u062a\u06cc\u0650 \u062a\u0645\u0631\u06cc\u0646\u060c \u0628\u0644\u06a9\u0647 \u0628\u0647\u200c\u062e\u0627\u0637\u0631 \u0634\u0631\u0648\u0639\u0650 \u0627\u0634\u062a\u0628\u0627\u0647 \u0631\u0647\u0627 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f: \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644 \u0634\u0634 \u0631\u0648\u0632 \u0628\u0627\u0634\u06af\u0627\u0647\u060c \u06a9\u0648\u0641\u062a\u06af\u06cc \u0634\u062f\u06cc\u062f\u060c \u0628\u0639\u062f \u062f\u0648 \u0647\u0641\u062a\u0647 \u063a\u06cc\u0628\u062a \u0648 \u062f\u0631 \u0646\u0647\u0627\u06cc\u062a \u00ab\u0645\u0646 \u0622\u062f\u0645 \u0648\u0631\u0632\u0634 \u0646\u06cc\u0633\u062a\u0645\u00bb. \u0627\u06cc\u0646 \u0631\u0627\u0647\u0646\u0645\u0627 \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646 \u0646\u0648\u0634\u062a\u0647 \u0634\u062f\u0647 \u06a9\u0647 \u0686\u0647\u0627\u0631 \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644 \u0631\u0627 \u062f\u0631\u0633\u062a \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u061b \u0646\u0647 \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u060c \u0628\u0644\u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u06a9\u0647 \u0627\u062f\u0627\u0645\u0647 \u067e\u06cc\u062f\u0627 \u06a9\u0646\u062f. [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":63,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_vk_reviewer":0,"_vk_reviewed_at":"","_vk_sources":[{"title":"WHO \u2014 Physical activity fact sheet","url":"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/physical-activity"},{"title":"ACSM \u2014 Progression models in resistance training (position stand)","url":"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2009\/03000\/progression_models_in_resistance_training_for.26.aspx"},{"title":"NHS \u2014 Exercise: getting started","url":"https:\/\/www.nhs.uk\/live-well\/exercise\/"}],"footnotes":""},"categories":[3],"tags":[],"vk_goal":[29],"vk_level":[33],"vk_city":[],"class_list":["post-62","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beginner-fitness","vk_goal-general-fitness","vk_level-beginner"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u200c\u0647\u0627 | \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u06cc \u06f4 \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644 + \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u0631\u0627\u06cc\u062c<\/title>\n<meta name=\"description\" content=\"\u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc \u0648\u0631\u0632\u0634 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc \u0648\u0644\u06cc \u0646\u0645\u06cc\u200c\u062f\u0627\u0646\u06cc \u0627\u0632 \u06a9\u062c\u0627\u061f \u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u0639\u0645\u0644\u06cc \u06f4 \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644: \u0686\u0646\u062f \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647\u060c \u0686\u0647 \u062d\u0631\u06a9\u0627\u062a\u06cc\u060c \u0686\u0637\u0648\u0631 \u0648\u0632\u0646\u0647 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc \u0648 \u0686\u0647 \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a\u06cc \u0628\u0627\u0639\u062b \u0631\u0647\u0627 \u06a9\u0631\u062f\u0646 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/varzeshkar.com\/blog\/\u0634\u0631\u0648\u0639-\u0648\u0631\u0632\u0634-\u0628\u0631\u0627\u06cc-\u0645\u0628\u062a\u062f\u06cc-\u0647\u0627\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u200c\u0647\u0627 | \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u06cc \u06f4 \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644 + \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u0631\u0627\u06cc\u062c\" \/>\n<meta property=\"og:description\" content=\"\u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc \u0648\u0631\u0632\u0634 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc \u0648\u0644\u06cc \u0646\u0645\u06cc\u200c\u062f\u0627\u0646\u06cc \u0627\u0632 \u06a9\u062c\u0627\u061f \u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u0639\u0645\u0644\u06cc \u06f4 \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644: \u0686\u0646\u062f \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647\u060c \u0686\u0647 \u062d\u0631\u06a9\u0627\u062a\u06cc\u060c \u0686\u0637\u0648\u0631 \u0648\u0632\u0646\u0647 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc \u0648 \u0686\u0647 \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a\u06cc \u0628\u0627\u0639\u062b \u0631\u0647\u0627 \u06a9\u0631\u062f\u0646 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/varzeshkar.com\/blog\/\u0634\u0631\u0648\u0639-\u0648\u0631\u0632\u0634-\u0628\u0631\u0627\u06cc-\u0645\u0628\u062a\u062f\u06cc-\u0647\u0627\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0628\u0644\u0627\u06af \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\" \/>\n<meta property=\"article:published_time\" content=\"2026-09-21T21:20:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/varzeshkar.com\/static\/blog\/uploads\/2026\/09\/67bc2c17976848998bda8f0df32c5107.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"900\" \/>\n\t<meta property=\"og:image:height\" content=\"599\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"\u062a\u062d\u0631\u06cc\u0631\u06cc\u0647 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u062a\u062d\u0631\u06cc\u0631\u06cc\u0647 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/varzeshkar.com\\\/blog\\\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/varzeshkar.com\\\/blog\\\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\\\/\"},\"author\":{\"name\":\"\u062a\u062d\u0631\u06cc\u0631\u06cc\u0647 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\",\"@id\":\"https:\\\/\\\/varzeshkar.com\\\/blog\\\/#\\\/schema\\\/person\\\/479ef19d1664d313c33fbf3a573e1cc1\"},\"headline\":\"\u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u200c\u0647\u0627: \u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u06a9\u0627\u0645\u0644 \u06f4 \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644\",\"datePublished\":\"2026-09-21T21:20:12+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/varzeshkar.com\\\/blog\\\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\\\/\"},\"wordCount\":2,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/varzeshkar.com\\\/blog\\\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/varzeshkar.com\\\/static\\\/blog\\\/uploads\\\/2026\\\/09\\\/67bc2c17976848998bda8f0df32c5107.webp\",\"articleSection\":[\"\u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/varzeshkar.com\\\/blog\\\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\\\/#respond\"]}],\"publisher\":{\"@id\":\"https:\\\/\\\/varzeshkar.com\\\/#organization\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/varzeshkar.com\\\/blog\\\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\\\/\",\"url\":\"https:\\\/\\\/varzeshkar.com\\\/blog\\\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\\\/\",\"name\":\"\u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u200c\u0647\u0627 | \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u06cc \u06f4 \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644 + \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u0631\u0627\u06cc\u062c\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/varzeshkar.com\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/varzeshkar.com\\\/blog\\\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/varzeshkar.com\\\/blog\\\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/varzeshkar.com\\\/static\\\/blog\\\/uploads\\\/2026\\\/09\\\/67bc2c17976848998bda8f0df32c5107.webp\",\"datePublished\":\"2026-09-21T21:20:12+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/varzeshkar.com\\\/blog\\\/#\\\/schema\\\/person\\\/479ef19d1664d313c33fbf3a573e1cc1\"},\"description\":\"\u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc \u0648\u0631\u0632\u0634 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc \u0648\u0644\u06cc \u0646\u0645\u06cc\u200c\u062f\u0627\u0646\u06cc \u0627\u0632 \u06a9\u062c\u0627\u061f \u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u0639\u0645\u0644\u06cc \u06f4 \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644: \u0686\u0646\u062f \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647\u060c \u0686\u0647 \u062d\u0631\u06a9\u0627\u062a\u06cc\u060c \u0686\u0637\u0648\u0631 \u0648\u0632\u0646\u0647 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc \u0648 \u0686\u0647 \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a\u06cc \u0628\u0627\u0639\u062b \u0631\u0647\u0627 \u06a9\u0631\u062f\u0646 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/varzeshkar.com\\\/blog\\\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/varzeshkar.com\\\/blog\\\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/varzeshkar.com\\\/blog\\\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\\\/#primaryimage\",\"url\":\"https:\\\/\\\/varzeshkar.com\\\/static\\\/blog\\\/uploads\\\/2026\\\/09\\\/67bc2c17976848998bda8f0df32c5107.webp\",\"contentUrl\":\"https:\\\/\\\/varzeshkar.com\\\/static\\\/blog\\\/uploads\\\/2026\\\/09\\\/67bc2c17976848998bda8f0df32c5107.webp\",\"width\":900,\"height\":599,\"caption\":\"\u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u200c\u0647\u0627: \u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u06a9\u0627\u0645\u0644 \u06f4 \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/varzeshkar.com\\\/blog\\\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"\u0648\u0631\u0632\u0634\u06a9\u0627\u0631\",\"item\":\"https:\\\/\\\/varzeshkar.com\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"\u0628\u0644\u0627\u06af\",\"item\":\"https:\\\/\\\/varzeshkar.com\\\/blog\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"\u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u200c\u0647\u0627: \u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u06a9\u0627\u0645\u0644 \u06f4 \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/varzeshkar.com\\\/blog\\\/#website\",\"url\":\"https:\\\/\\\/varzeshkar.com\\\/blog\\\/\",\"name\":\"\u0628\u0644\u0627\u06af \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/varzeshkar.com\\\/blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\",\"publisher\":{\"@id\":\"https:\\\/\\\/varzeshkar.com\\\/#organization\"}},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/varzeshkar.com\\\/blog\\\/#\\\/schema\\\/person\\\/479ef19d1664d313c33fbf3a573e1cc1\",\"name\":\"\u062a\u062d\u0631\u06cc\u0631\u06cc\u0647 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/97af742a367850067bcc85eea40fca2d60d19a3d61f3982ae1c1805ef023f4d2?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/97af742a367850067bcc85eea40fca2d60d19a3d61f3982ae1c1805ef023f4d2?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/97af742a367850067bcc85eea40fca2d60d19a3d61f3982ae1c1805ef023f4d2?s=96&d=mm&r=g\",\"caption\":\"\u062a\u062d\u0631\u06cc\u0631\u06cc\u0647 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\"},\"url\":\"https:\\\/\\\/varzeshkar.com\\\/blog\\\/author\\\/varzeshkar-editorial\\\/\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/varzeshkar.com\\\/#organization\",\"name\":\"\u0648\u0631\u0632\u0634\u06a9\u0627\u0631\",\"url\":\"https:\\\/\\\/varzeshkar.com\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"\u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u200c\u0647\u0627 | \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u06cc \u06f4 \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644 + \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u0631\u0627\u06cc\u062c","description":"\u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc \u0648\u0631\u0632\u0634 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc \u0648\u0644\u06cc \u0646\u0645\u06cc\u200c\u062f\u0627\u0646\u06cc \u0627\u0632 \u06a9\u062c\u0627\u061f \u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u0639\u0645\u0644\u06cc \u06f4 \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644: \u0686\u0646\u062f \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647\u060c \u0686\u0647 \u062d\u0631\u06a9\u0627\u062a\u06cc\u060c \u0686\u0637\u0648\u0631 \u0648\u0632\u0646\u0647 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc \u0648 \u0686\u0647 \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a\u06cc \u0628\u0627\u0639\u062b \u0631\u0647\u0627 \u06a9\u0631\u062f\u0646 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/varzeshkar.com\/blog\/\u0634\u0631\u0648\u0639-\u0648\u0631\u0632\u0634-\u0628\u0631\u0627\u06cc-\u0645\u0628\u062a\u062f\u06cc-\u0647\u0627\/","og_locale":"en_US","og_type":"article","og_title":"\u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u200c\u0647\u0627 | \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u06cc \u06f4 \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644 + \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u0631\u0627\u06cc\u062c","og_description":"\u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc \u0648\u0631\u0632\u0634 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc \u0648\u0644\u06cc \u0646\u0645\u06cc\u200c\u062f\u0627\u0646\u06cc \u0627\u0632 \u06a9\u062c\u0627\u061f \u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u0639\u0645\u0644\u06cc \u06f4 \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644: \u0686\u0646\u062f \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647\u060c \u0686\u0647 \u062d\u0631\u06a9\u0627\u062a\u06cc\u060c \u0686\u0637\u0648\u0631 \u0648\u0632\u0646\u0647 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc \u0648 \u0686\u0647 \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a\u06cc \u0628\u0627\u0639\u062b \u0631\u0647\u0627 \u06a9\u0631\u062f\u0646 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.","og_url":"https:\/\/varzeshkar.com\/blog\/\u0634\u0631\u0648\u0639-\u0648\u0631\u0632\u0634-\u0628\u0631\u0627\u06cc-\u0645\u0628\u062a\u062f\u06cc-\u0647\u0627\/","og_site_name":"\u0628\u0644\u0627\u06af \u0648\u0631\u0632\u0634\u06a9\u0627\u0631","article_published_time":"2026-09-21T21:20:12+00:00","og_image":[{"width":900,"height":599,"url":"https:\/\/varzeshkar.com\/static\/blog\/uploads\/2026\/09\/67bc2c17976848998bda8f0df32c5107.webp","type":"image\/webp"}],"author":"\u062a\u062d\u0631\u06cc\u0631\u06cc\u0647 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631","twitter_card":"summary_large_image","twitter_misc":{"Written by":"\u062a\u062d\u0631\u06cc\u0631\u06cc\u0647 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/varzeshkar.com\/blog\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\/#article","isPartOf":{"@id":"https:\/\/varzeshkar.com\/blog\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\/"},"author":{"name":"\u062a\u062d\u0631\u06cc\u0631\u06cc\u0647 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631","@id":"https:\/\/varzeshkar.com\/blog\/#\/schema\/person\/479ef19d1664d313c33fbf3a573e1cc1"},"headline":"\u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u200c\u0647\u0627: \u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u06a9\u0627\u0645\u0644 \u06f4 \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644","datePublished":"2026-09-21T21:20:12+00:00","mainEntityOfPage":{"@id":"https:\/\/varzeshkar.com\/blog\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\/"},"wordCount":2,"commentCount":0,"image":{"@id":"https:\/\/varzeshkar.com\/blog\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\/#primaryimage"},"thumbnailUrl":"https:\/\/varzeshkar.com\/static\/blog\/uploads\/2026\/09\/67bc2c17976848998bda8f0df32c5107.webp","articleSection":["\u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/varzeshkar.com\/blog\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\/#respond"]}],"publisher":{"@id":"https:\/\/varzeshkar.com\/#organization"}},{"@type":"WebPage","@id":"https:\/\/varzeshkar.com\/blog\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\/","url":"https:\/\/varzeshkar.com\/blog\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\/","name":"\u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u200c\u0647\u0627 | \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u06cc \u06f4 \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644 + \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u0631\u0627\u06cc\u062c","isPartOf":{"@id":"https:\/\/varzeshkar.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/varzeshkar.com\/blog\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\/#primaryimage"},"image":{"@id":"https:\/\/varzeshkar.com\/blog\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\/#primaryimage"},"thumbnailUrl":"https:\/\/varzeshkar.com\/static\/blog\/uploads\/2026\/09\/67bc2c17976848998bda8f0df32c5107.webp","datePublished":"2026-09-21T21:20:12+00:00","author":{"@id":"https:\/\/varzeshkar.com\/blog\/#\/schema\/person\/479ef19d1664d313c33fbf3a573e1cc1"},"description":"\u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc \u0648\u0631\u0632\u0634 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc \u0648\u0644\u06cc \u0646\u0645\u06cc\u200c\u062f\u0627\u0646\u06cc \u0627\u0632 \u06a9\u062c\u0627\u061f \u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u0639\u0645\u0644\u06cc \u06f4 \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644: \u0686\u0646\u062f \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647\u060c \u0686\u0647 \u062d\u0631\u06a9\u0627\u062a\u06cc\u060c \u0686\u0637\u0648\u0631 \u0648\u0632\u0646\u0647 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc \u0648 \u0686\u0647 \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a\u06cc \u0628\u0627\u0639\u062b \u0631\u0647\u0627 \u06a9\u0631\u062f\u0646 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.","breadcrumb":{"@id":"https:\/\/varzeshkar.com\/blog\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/varzeshkar.com\/blog\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/varzeshkar.com\/blog\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\/#primaryimage","url":"https:\/\/varzeshkar.com\/static\/blog\/uploads\/2026\/09\/67bc2c17976848998bda8f0df32c5107.webp","contentUrl":"https:\/\/varzeshkar.com\/static\/blog\/uploads\/2026\/09\/67bc2c17976848998bda8f0df32c5107.webp","width":900,"height":599,"caption":"\u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u200c\u0647\u0627: \u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u06a9\u0627\u0645\u0644 \u06f4 \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644"},{"@type":"BreadcrumbList","@id":"https:\/\/varzeshkar.com\/blog\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"\u0648\u0631\u0632\u0634\u06a9\u0627\u0631","item":"https:\/\/varzeshkar.com\/"},{"@type":"ListItem","position":2,"name":"\u0628\u0644\u0627\u06af","item":"https:\/\/varzeshkar.com\/blog\/"},{"@type":"ListItem","position":3,"name":"\u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u200c\u0647\u0627: \u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u06a9\u0627\u0645\u0644 \u06f4 \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644"}]},{"@type":"WebSite","@id":"https:\/\/varzeshkar.com\/blog\/#website","url":"https:\/\/varzeshkar.com\/blog\/","name":"\u0628\u0644\u0627\u06af \u0648\u0631\u0632\u0634\u06a9\u0627\u0631","description":"","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/varzeshkar.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US","publisher":{"@id":"https:\/\/varzeshkar.com\/#organization"}},{"@type":"Person","@id":"https:\/\/varzeshkar.com\/blog\/#\/schema\/person\/479ef19d1664d313c33fbf3a573e1cc1","name":"\u062a\u062d\u0631\u06cc\u0631\u06cc\u0647 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/97af742a367850067bcc85eea40fca2d60d19a3d61f3982ae1c1805ef023f4d2?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/97af742a367850067bcc85eea40fca2d60d19a3d61f3982ae1c1805ef023f4d2?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/97af742a367850067bcc85eea40fca2d60d19a3d61f3982ae1c1805ef023f4d2?s=96&d=mm&r=g","caption":"\u062a\u062d\u0631\u06cc\u0631\u06cc\u0647 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631"},"url":"https:\/\/varzeshkar.com\/blog\/author\/varzeshkar-editorial\/"},{"@type":"Organization","@id":"https:\/\/varzeshkar.com\/#organization","name":"\u0648\u0631\u0632\u0634\u06a9\u0627\u0631","url":"https:\/\/varzeshkar.com\/"}]}},"_links":{"self":[{"href":"https:\/\/varzeshkar.com\/blog\/wp-json\/wp\/v2\/posts\/62","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/varzeshkar.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/varzeshkar.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/varzeshkar.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/varzeshkar.com\/blog\/wp-json\/wp\/v2\/comments?post=62"}],"version-history":[{"count":0,"href":"https:\/\/varzeshkar.com\/blog\/wp-json\/wp\/v2\/posts\/62\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/varzeshkar.com\/blog\/wp-json\/wp\/v2\/media\/63"}],"wp:attachment":[{"href":"https:\/\/varzeshkar.com\/blog\/wp-json\/wp\/v2\/media?parent=62"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/varzeshkar.com\/blog\/wp-json\/wp\/v2\/categories?post=62"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/varzeshkar.com\/blog\/wp-json\/wp\/v2\/tags?post=62"},{"taxonomy":"vk_goal","embeddable":true,"href":"https:\/\/varzeshkar.com\/blog\/wp-json\/wp\/v2\/vk_goal?post=62"},{"taxonomy":"vk_level","embeddable":true,"href":"https:\/\/varzeshkar.com\/blog\/wp-json\/wp\/v2\/vk_level?post=62"},{"taxonomy":"vk_city","embeddable":true,"href":"https:\/\/varzeshkar.com\/blog\/wp-json\/wp\/v2\/vk_city?post=62"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}