{"id":8955,"date":"2022-09-15T08:00:02","date_gmt":"2022-09-15T03:30:02","guid":{"rendered":"https:\/\/30ib.ir\/?p=8955"},"modified":"2023-09-18T18:21:08","modified_gmt":"2023-09-18T13:51:08","slug":"exercise-womens-upper-body-slimming-home","status":"publish","type":"post","link":"https:\/\/30ib.ir\/blog\/exercise-womens-upper-body-slimming-home\/","title":{"rendered":"\u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u062e\u0627\u0646\u0645\u0647\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647"},"content":{"rendered":"<p>\u062f\u0631 \u0635\u0648\u0631\u062a\u06cc \u06a9\u0647 \u0628\u0635\u0648\u0631\u062a \u062a\u062e\u0635\u0635\u06cc \u0642\u0633\u0645\u062a \u0627\u0632 \u0628\u062f\u0646\u062a\u0627\u0646 \u0631\u0627 \u0645\u06cc \u062e\u0648\u0627\u0647\u06cc\u062f \u0644\u0627\u063a\u0631 \u06a9\u0646\u06cc\u062f\u060c \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0648\u0631\u0632\u0634 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\u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0647\u0633\u062a\u06cc\u062f\u060c \u0645\u0627 \u0631\u0627 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u062a\u0646 \u0647\u0645\u0631\u0627\u0647\u06cc \u0646\u0645\u0627\u06cc\u06cc\u062f. \u0627\u0644\u0628\u062a\u0647 \u062a\u0646\u0647\u0627 \u0645\u062e\u0627\u0637\u0628 \u0645\u0627 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0627\u0632 \u0645\u062c\u0644\u0647 <a href=\"https:\/\/30ib.ir\/\">\u0633\u06cc\u0628<\/a> \u062a\u0646\u0647\u0627 \u062e\u0627\u0646\u0645 \u0647\u0627 \u0647\u0633\u062a\u0646\u062f.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-center counter-hierarchy ez-toc-counter-rtl ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<div class=\"ez-toc-title ez-toc-toggle\" style=\"cursor:pointer\">\u0622\u0646\u0686\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0645\u06cc\u062e\u0648\u0627\u0646\u06cc\u062f<\/div>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/30ib.ir\/blog\/exercise-womens-upper-body-slimming-home\/#%D9%88%D8%B1%D8%B2%D8%B4%E2%80%8C%D9%87%D8%A7%DB%8C-%D8%A8%D8%A7%D9%84%D8%A7%D8%AA%D9%86%D9%87-%D8%AE%D8%A7%D9%86%D9%85-%D9%87%D8%A7-%D8%A8%D8%B1%D8%A7%DB%8C-%D9%84%D8%A7%D8%BA%D8%B1%DB%8C%D8%8C-%D8%B2%DB%8C%D8%A8%D8%A7%DB%8C%DB%8C-%D9%88-%D8%B3%D9%81%D8%AA%DB%8C\" title=\"\u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u062e\u0627\u0646\u0645 \u0647\u0627 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc\u060c \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0648 \u0633\u0641\u062a\u06cc\">\u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u062e\u0627\u0646\u0645 \u0647\u0627 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc\u060c \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0648 \u0633\u0641\u062a\u06cc<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/30ib.ir\/blog\/exercise-womens-upper-body-slimming-home\/#%D9%BE%D8%B1%D8%B3-%D8%A8%D8%A7%D9%84%D8%A7%DB%8C-%D8%B3%D8%B1\" title=\"\u067e\u0631\u0633 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631\">\u067e\u0631\u0633 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/30ib.ir\/blog\/exercise-womens-upper-body-slimming-home\/#Triceps-Kickback\" title=\"Triceps Kickback\">Triceps Kickback<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/30ib.ir\/blog\/exercise-womens-upper-body-slimming-home\/#Chest-Press\" title=\"Chest Press\">Chest Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/30ib.ir\/blog\/exercise-womens-upper-body-slimming-home\/#Side-Plank-With-Lateral-Rasie\" title=\"Side Plank With Lateral Rasie\">Side Plank With Lateral Rasie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/30ib.ir\/blog\/exercise-womens-upper-body-slimming-home\/#%D8%B4%D9%86%D8%A7%DB%8C-%D8%B3%D9%88%D8%A6%D8%AF%DB%8C\" title=\"\u0634\u0646\u0627\u06cc \u0633\u0648\u0626\u062f\u06cc\">\u0634\u0646\u0627\u06cc \u0633\u0648\u0626\u062f\u06cc<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"%D9%88%D8%B1%D8%B2%D8%B4%E2%80%8C%D9%87%D8%A7%DB%8C-%D8%A8%D8%A7%D9%84%D8%A7%D8%AA%D9%86%D9%87-%D8%AE%D8%A7%D9%86%D9%85-%D9%87%D8%A7-%D8%A8%D8%B1%D8%A7%DB%8C-%D9%84%D8%A7%D8%BA%D8%B1%DB%8C%D8%8C-%D8%B2%DB%8C%D8%A8%D8%A7%DB%8C%DB%8C-%D9%88-%D8%B3%D9%81%D8%AA%DB%8C\"><\/span>\u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u062e\u0627\u0646\u0645 \u0647\u0627 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc\u060c \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0648 \u0633\u0641\u062a\u06cc<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0644\u0627\u063a\u0631\u06cc \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0627\u0646\u062f\u0627\u0645 \u0632\u0646\u0627\u0646 \u0631\u0627 \u0628\u0633\u06cc\u0627\u0631 \u0632\u06cc\u0628\u0627 \u0648 \u0645\u0648\u0632\u0648\u0646 \u0645\u06cc \u06a9\u0646\u062f. \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646 \u06a9\u0647 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627\u0644\u0627 \u062a\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u0645\u062f\u062a \u0632\u0645\u0627\u0646 \u0646\u0633\u0628\u062a\u0627 \u06a9\u0648\u062a\u0627\u0647\u06cc \u062f\u0631 \u062e\u0627\u0646\u0647 \u0644\u0627\u063a\u0631 \u0646\u0645\u0627\u06cc\u06cc\u062f \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u062d\u0631\u06a9\u062a \u0647\u0627\u06cc \u0632\u06cc\u0631 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%BE%D8%B1%D8%B3-%D8%A8%D8%A7%D9%84%D8%A7%DB%8C-%D8%B3%D8%B1\"><\/span><strong>\u067e\u0631\u0633 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc \u0631\u0627 12 \u0628\u0627\u0631 \u062f\u0631 \u0633\u0647 \u0633\u062a \u0628\u0647 \u0641\u0631\u0645 \u0632\u06cc\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f:<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-8957 size-full\" src=\"https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/exercise-womens-upper-body-slimming-home2.jpg\" alt=\"\u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u062e\u0627\u0646\u0645 \u0647\u0627 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc\u060c \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0648 \u0633\u0641\u062a\u06cc\" width=\"850\" height=\"450\" srcset=\"https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/exercise-womens-upper-body-slimming-home2.jpg 850w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/exercise-womens-upper-body-slimming-home2-300x159.jpg 300w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/exercise-womens-upper-body-slimming-home2-150x79.jpg 150w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/exercise-womens-upper-body-slimming-home2-768x407.jpg 768w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/exercise-womens-upper-body-slimming-home2-310x165.jpg 310w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/p>\n<p>\u0627\u0628\u062a\u062f\u0627 \u062f\u0648 \u062f\u0648\u0645\u0628\u0644 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f. \u062f\u0631 \u0635\u0648\u0631\u062a\u06cc \u06a9\u0647 \u062f\u0645\u0628\u0644 \u0646\u062f\u0627\u0631\u06cc\u062f \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0628\u0637\u0631\u06cc \u0622\u0628 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f. \u0633\u067e\u0633 \u0628\u0627\u0632\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0627 \u0632\u0627\u0648\u06cc\u0647 180 \u062f\u0631\u062c\u0647 \u0646\u0633\u0628\u062a \u0628\u0647 \u06cc\u06a9\u062f\u06cc\u06af\u0631 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0628\u0647 \u06af\u0648\u0646\u0647 \u0627\u06cc \u0645\u0648\u0627\u0632\u06cc \u0628\u0627 \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u0646\u062f. \u067e\u0633 \u0627\u0632 \u0622\u0646 \u062f\u0633\u062a \u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u062e\u0648\u062f \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f. \u067e\u0633 \u0627\u0632 \u0622\u0646 \u062f\u0648\u0628\u0627\u0631\u0647 \u062f\u0633\u062a \u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u0645\u0648\u0627\u0632\u06cc \u0628\u0627 \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u062f\u0633\u062a \u0647\u0627\u06cc\u062a\u0627\u0646 \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0631 \u0627\u0632 \u0634\u0627\u0646\u0647 \u0642\u0631\u0627\u0631 \u0646\u06af\u06cc\u0631\u062f.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Triceps-Kickback\"><\/span>Triceps Kickback<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 12 \u0628\u0627\u0631 \u062f\u0631 \u0633\u0647 \u0633\u062a \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0628\u0627\u06cc\u062f \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f. \u0627\u0628\u062a\u062f\u0627 \u062f\u0631 \u0646\u0627\u062d\u06cc\u0647 \u0645\u06cc\u0627\u0646\u0647 \u0628\u062f\u0646 \u0648 \u0628\u0627\u0633\u0646 \u062e\u0648\u062f \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u062e\u0645 \u06a9\u0646\u06cc\u062f. \u0633\u067e\u0633 \u06a9\u0645\u0631 \u0631\u0627 \u0635\u0627\u0641 \u0648 \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u0627\u0646\u06cc \u062a\u0627\u0646 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u0646\u0645\u0627\u06cc\u06cc\u062f. \u062d\u0627\u0644 \u0622\u0631\u0646\u062c \u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u06a9\u0645\u06cc \u062e\u0645 \u06a9\u0646\u06cc\u062f. \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0628\u0627\u0631\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0628\u062f\u0646\u062a\u0627\u0646 \u0686\u0633\u0628\u0627\u0646\u062f\u06cc\u062f. \u062d\u0627\u0644 \u0646\u0641\u0633\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0633\u0645\u062a \u0628\u06cc\u0631\u0648\u0646 \u0647\u062f\u0627\u06cc\u062a \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0633\u062a \u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627\u00a0 \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0627\u0645\u06a9\u0627\u0646 \u062f\u0627\u0631\u062f \u0635\u0627\u0641 \u0646\u0645\u0627\u06cc\u06cc\u062f. \u062d\u0627\u0644 \u0646\u0641\u0633\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u062f\u0627\u062e\u0644 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0622\u0631\u0646\u062c \u0647\u0627 \u0631\u0627 \u062e\u0645 \u0648 \u0633\u067e\u0633 \u0628\u0647 \u0645\u062d\u0644 \u0627\u0628\u062a\u062f\u0627\u06cc\u06cc \u0627\u0634 \u0628\u0631\u06af\u0631\u062f\u0627\u0646\u06cc\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0627\u0637\u0645\u06cc\u0646\u0627\u0646 \u062d\u0627\u0635\u0644 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0648 \u06af\u0631\u062f\u0646\u062a\u0627\u0646 \u0628\u062f\u0648\u0646 \u0647\u06cc\u0686 \u062d\u0631\u06a9\u062a\u06cc \u062b\u0627\u0628\u062a \u0645\u0627\u0646\u062f\u0647 \u0627\u0633\u062a.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-8958 size-full\" src=\"https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/exercise-womens-upper-body-slimming-home3.jpg\" alt=\"\u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u062e\u0627\u0646\u0645 \u0647\u0627 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc\u060c \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0648 \u0633\u0641\u062a\u06cc\" width=\"850\" height=\"450\" srcset=\"https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/exercise-womens-upper-body-slimming-home3.jpg 850w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/exercise-womens-upper-body-slimming-home3-300x159.jpg 300w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/exercise-womens-upper-body-slimming-home3-150x79.jpg 150w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/exercise-womens-upper-body-slimming-home3-768x407.jpg 768w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/exercise-womens-upper-body-slimming-home3-310x165.jpg 310w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Chest-Press\"><\/span>Chest Press<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f. \u0633\u067e\u0633 \u0622\u0631\u0646\u062c \u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0645\u0648\u0627\u0632\u06cc \u0632\u0645\u06cc\u0646 \u062f\u0631 \u0631\u0627\u0633\u062a\u0627\u06cc \u0634\u0627\u0646\u0647 \u0647\u0627\u06cc\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u062f\u0645\u0628\u0644 \u0647\u0627 \u0631\u0627 \u0628\u062f\u0648\u0646 \u0627\u06cc\u0646 \u06a9\u0647 \u0628\u0627 \u0647\u0645 \u062a\u0645\u0627\u0633 \u062d\u0627\u0635\u0644 \u06a9\u0646\u0646\u062f \u0628\u0647 \u06cc\u06a9\u062f\u06cc\u06af\u0631 \u0646\u0632\u062f\u06cc\u06a9\u0634\u0627\u0646 \u0646\u0645\u0627\u06cc\u06cc\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u06cc\u0634\u062a\u0631 \u0639\u0636\u0644\u0627\u062a \u0642\u0641\u0633\u0647 \u0633\u06cc\u0646\u0647 \u062a\u0645\u0631\u06a9\u0632 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. \u062d\u0627\u0644 \u062f\u0645\u0628\u0644 \u0647\u0627 \u0631\u0627 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0645\u062d\u0644 \u0627\u0648\u0644\u06cc\u0647 \u0627\u0634 \u062a\u063a\u06cc\u06cc\u0631 \u062f\u0647\u06cc\u062f \u0648 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc 12 \u0628\u0627\u0631 \u062f\u0631 \u0633\u0647 \u0633\u062a \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Side-Plank-With-Lateral-Rasie\"><\/span>Side Plank With Lateral Rasie<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0627\u0628\u062a\u062f\u0627 \u062f\u0633\u062a \u0686\u067e\u062a\u0627\u0646 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0646\u06cc\u0632 \u0647\u0645\u0631\u0633\u062a\u0627 \u0628\u0627 \u0628\u062f\u0646 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f. \u062f\u0642\u062a \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u0628\u0627\u06cc\u062f \u0628\u0647 \u0635\u0648\u0631\u062a \u06cc\u06a9 \u0648\u0631\u06cc \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u06cc\u062f. \u0633\u067e\u0633 \u062f\u0633\u062a \u0631\u0627\u0633\u062a \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u062f\u0645\u0628\u0644\u06cc \u0628\u0631\u062f\u0627\u0634\u062a\u0647 \u0627\u06cc\u062f \u0635\u0627\u0641 \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0631 \u0631\u0627\u0633\u062a\u0627\u06cc \u0634\u0627\u0646\u0647 \u0647\u0627\u06cc\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u067e\u0633 \u0627\u0632 \u0622\u0646 \u0648\u0632\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0645\u0631\u06a9\u0632 \u0628\u062f\u0646\u062a\u0627\u0646 \u062d\u0631\u06a9\u062a \u062f\u0627\u062f\u0647 \u0648 \u0622\u0646 \u0631\u0627 \u062b\u0627\u0628\u062a \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f. \u0633\u067e\u0633 \u062f\u0648\u0628\u0627\u0631\u0647 \u0648\u0632\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 12 \u0628\u0627\u0631 \u062f\u0631 \u0633\u0647 \u0633\u062a \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f\u0647 \u06a9\u0647 \u0628\u0647 \u0646\u062a\u06cc\u062c\u0647 \u0645\u0648\u0631\u062f \u0646\u0638\u0631\u062a\u0627\u0646 \u0628\u0631\u0633\u06cc\u062f.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-8959 size-full\" src=\"https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/exercise-womens-upper-body-slimming-home4.jpg\" alt=\"\u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u062e\u0627\u0646\u0645 \u0647\u0627 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc\u060c \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0648 \u0633\u0641\u062a\u06cc\" width=\"850\" height=\"450\" srcset=\"https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/exercise-womens-upper-body-slimming-home4.jpg 850w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/exercise-womens-upper-body-slimming-home4-300x159.jpg 300w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/exercise-womens-upper-body-slimming-home4-150x79.jpg 150w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/exercise-womens-upper-body-slimming-home4-768x407.jpg 768w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/exercise-womens-upper-body-slimming-home4-310x165.jpg 310w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B4%D9%86%D8%A7%DB%8C-%D8%B3%D9%88%D8%A6%D8%AF%DB%8C\"><\/span><strong>\u0634\u0646\u0627\u06cc \u0633\u0648\u0626\u062f\u06cc<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0627\u0628\u062a\u062f\u0627 \u062f\u0633\u062a\u0627\u0646\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f. \u0633\u067e\u0633 \u0622\u0646 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u062f\u0631 \u062d\u0627\u0644\u06cc \u0628\u062f\u0646\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0627\u0633\u062a \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f. \u062d\u0627\u0644 \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u062a\u0627\u0646 \u0631\u0627 \u062b\u0627\u0628\u062a \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0628\u0627\u0633\u0646\u062a\u0627\u0646 \u0628\u0644\u0646\u062f \u0646\u0634\u062f\u0647 \u0642\u0641\u0633\u0647 \u0633\u06cc\u0646\u0647 \u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0646\u06cc\u062f. \u0647\u0646\u06af\u0627\u0645\u06cc \u06a9\u0647 \u0628\u0647 \u0633\u0645\u062a \u0632\u0645\u06cc\u0646 \u0641\u0634\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u062f\u0648\u0628\u0627\u0631\u0647 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0646\u0641\u0633\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u06cc\u0631\u0648\u0646 \u062e\u0627\u0631\u062c \u0645\u06cc \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc \u0631\u0627 15 \u0628\u0627\u0631 \u062f\u0631 \u0633\u0647 \u0633\u062a \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-8960 size-full\" src=\"https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/exercise-womens-upper-body-slimming-home5.jpg\" alt=\"\u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u062e\u0627\u0646\u0645 \u0647\u0627 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc\u060c \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0648 \u0633\u0641\u062a\u06cc\" width=\"850\" height=\"450\" srcset=\"https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/exercise-womens-upper-body-slimming-home5.jpg 850w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/exercise-womens-upper-body-slimming-home5-300x159.jpg 300w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/exercise-womens-upper-body-slimming-home5-150x79.jpg 150w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/exercise-womens-upper-body-slimming-home5-768x407.jpg 768w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/exercise-womens-upper-body-slimming-home5-310x165.jpg 310w\" sizes=\"auto, (max-width: 850px) 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