{"id":167025,"date":"2019-08-20T00:00:00","date_gmt":"2019-08-19T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/rukovodstvo-za-priem-na-kreatin-za-maksimalen-muskulen-rastej\/"},"modified":"2023-07-28T18:51:15","modified_gmt":"2023-07-28T16:51:15","slug":"rukovodstvo-za-priem-na-kreatin-za-maksimalen-muskulen-rastej","status":"publish","type":"post","link":"https:\/\/gymbeam.bg\/blog\/rukovodstvo-za-priem-na-kreatin-za-maksimalen-muskulen-rastej\/","title":{"rendered":"\u0420\u044a\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e \u0437\u0430 \u043f\u0440\u0438\u0435\u043c \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0437\u0430 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u0435\u043d \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u043d \u0440\u0430\u0441\u0442\u0435\u0436"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/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:\/\/gymbeam.bg\/blog\/rukovodstvo-za-priem-na-kreatin-za-maksimalen-muskulen-rastej\/#%D0%9A%D0%B0%D0%BA%D0%B2%D0%BE_%D0%BF%D1%80%D0%B5%D0%B4%D1%81%D1%82%D0%B0%D0%B2%D0%BB%D1%8F%D0%B2%D0%B0_%D0%BA%D1%80%D0%B5%D0%B0%D1%82%D0%B8%D0%BD%D1%8A%D1%82\" title=\"\u041a\u0430\u043a\u0432\u043e \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u043b\u044f\u0432\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442?\">\u041a\u0430\u043a\u0432\u043e \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u043b\u044f\u0432\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.bg\/blog\/rukovodstvo-za-priem-na-kreatin-za-maksimalen-muskulen-rastej\/#%D0%9A%D0%B0%D0%BA_%D0%B4%D0%B5%D0%B9%D1%81%D1%82%D0%B2%D0%B0_%D0%BA%D1%80%D0%B5%D0%B0%D1%82%D0%B8%D0%BD%D1%8A%D1%82\" title=\"\u041a\u0430\u043a \u0434\u0435\u0439\u0441\u0442\u0432\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442?\">\u041a\u0430\u043a \u0434\u0435\u0439\u0441\u0442\u0432\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.bg\/blog\/rukovodstvo-za-priem-na-kreatin-za-maksimalen-muskulen-rastej\/#%D0%91%D0%B5%D0%B7%D0%BE%D0%BF%D0%B0%D1%81%D0%BD%D0%BE_%D0%BB%D0%B8_%D0%B5_%D0%B4%D0%B0_%D0%BF%D1%80%D0%B8%D0%B5%D0%BC%D0%B0%D1%82%D0%B5_%D0%BA%D1%80%D0%B5%D0%B0%D1%82%D0%B8%D0%BD\" title=\"\u0411\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u043e \u043b\u0438 \u0435 \u0434\u0430 \u043f\u0440\u0438\u0435\u043c\u0430\u0442\u0435 \u043a\u0440\u0435\u0430\u0442\u0438\u043d?\">\u0411\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u043e \u043b\u0438 \u0435 \u0434\u0430 \u043f\u0440\u0438\u0435\u043c\u0430\u0442\u0435 \u043a\u0440\u0435\u0430\u0442\u0438\u043d?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.bg\/blog\/rukovodstvo-za-priem-na-kreatin-za-maksimalen-muskulen-rastej\/#%D0%9A%D0%B0%D0%BA%D0%B2%D0%BE_%D0%BA%D0%BE%D0%BB%D0%B8%D1%87%D0%B5%D1%81%D1%82%D0%B2%D0%BE_%D0%BA%D1%80%D0%B5%D0%B0%D1%82%D0%B8%D0%BD_%D0%B4%D0%B0_%D0%BF%D1%80%D0%B8%D0%B5%D0%BC%D0%B0%D1%82%D0%B5\" title=\"\u041a\u0430\u043a\u0432\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0434\u0430 \u043f\u0440\u0438\u0435\u043c\u0430\u0442\u0435?\">\u041a\u0430\u043a\u0432\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0434\u0430 \u043f\u0440\u0438\u0435\u043c\u0430\u0442\u0435?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.bg\/blog\/rukovodstvo-za-priem-na-kreatin-za-maksimalen-muskulen-rastej\/#%D0%9D%D0%B5%D0%BE%D0%B1%D1%85%D0%BE%D0%B4%D0%B8%D0%BC%D0%BE_%D0%BB%D0%B8_%D0%B5_%D0%B4%D0%B0_%D0%BF%D1%80%D0%B8%D0%B5%D0%BC%D0%B0%D1%82%D0%B5_%D0%BA%D1%80%D0%B5%D0%B0%D1%82%D0%B8%D0%BD_%D1%86%D0%B8%D0%BA%D0%BB%D0%B8%D1%87%D0%BD%D0%BE\" title=\"\u041d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e \u043b\u0438 \u0435 \u0434\u0430 \u043f\u0440\u0438\u0435\u043c\u0430\u0442\u0435 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0446\u0438\u043a\u043b\u0438\u0447\u043d\u043e?\">\u041d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e \u043b\u0438 \u0435 \u0434\u0430 \u043f\u0440\u0438\u0435\u043c\u0430\u0442\u0435 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0446\u0438\u043a\u043b\u0438\u0447\u043d\u043e?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.bg\/blog\/rukovodstvo-za-priem-na-kreatin-za-maksimalen-muskulen-rastej\/#%D0%9A%D0%B0%D0%BA%D0%B2%D0%BE_%D1%89%D0%B5_%D1%81%D0%B5_%D1%81%D0%BB%D1%83%D1%87%D0%B8_%D0%BA%D0%BE%D0%B3%D0%B0%D1%82%D0%BE_%D0%BF%D1%80%D0%B5%D1%81%D1%82%D0%B0%D0%BD%D0%B0_%D0%B4%D0%B0_%D0%BF%D1%80%D0%B8%D0%B5%D0%BC%D0%B0%D0%BC_%D0%BA%D1%80%D0%B5%D0%B0%D1%82%D0%B8%D0%BD\" title=\"\u041a\u0430\u043a\u0432\u043e \u0449\u0435 \u0441\u0435 \u0441\u043b\u0443\u0447\u0438, \u043a\u043e\u0433\u0430\u0442\u043e \u043f\u0440\u0435\u0441\u0442\u0430\u043d\u0430 \u0434\u0430 \u043f\u0440\u0438\u0435\u043c\u0430\u043c \u043a\u0440\u0435\u0430\u0442\u0438\u043d?\">\u041a\u0430\u043a\u0432\u043e \u0449\u0435 \u0441\u0435 \u0441\u043b\u0443\u0447\u0438, \u043a\u043e\u0433\u0430\u0442\u043e \u043f\u0440\u0435\u0441\u0442\u0430\u043d\u0430 \u0434\u0430 \u043f\u0440\u0438\u0435\u043c\u0430\u043c \u043a\u0440\u0435\u0430\u0442\u0438\u043d?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.bg\/blog\/rukovodstvo-za-priem-na-kreatin-za-maksimalen-muskulen-rastej\/#%D0%9F%D1%80%D0%B8%D1%87%D0%B8%D0%BD%D1%8F%D0%B2%D0%B0_%D0%BB%D0%B8_%D0%BA%D1%80%D0%B5%D0%B0%D1%82%D0%B8%D0%BD%D1%8A%D1%82_%D0%BA%D0%BE%D1%81%D0%BE%D0%BF%D0%B0%D0%B4\" title=\"\u041f\u0440\u0438\u0447\u0438\u043d\u044f\u0432\u0430 \u043b\u0438 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u043a\u043e\u0441\u043e\u043f\u0430\u0434?\">\u041f\u0440\u0438\u0447\u0438\u043d\u044f\u0432\u0430 \u043b\u0438 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u043a\u043e\u0441\u043e\u043f\u0430\u0434?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.bg\/blog\/rukovodstvo-za-priem-na-kreatin-za-maksimalen-muskulen-rastej\/#%D0%9A%D0%BE%D0%B5_%D0%B5_%D0%B4%D0%BE%D0%B1%D1%80%D0%B5_%D0%B4%D0%B0_%D0%BF%D1%80%D0%B8%D0%B5%D0%BC%D0%B0%D0%BC_%D0%BA%D1%80%D0%B5%D0%B0%D1%82%D0%B8%D0%BD\" title=\"\u041a\u043e\u0435 \u0435 \u0434\u043e\u0431\u0440\u0435 \u0434\u0430 \u043f\u0440\u0438\u0435\u043c\u0430\u043c \u043a\u0440\u0435\u0430\u0442\u0438\u043d?\">\u041a\u043e\u0435 \u0435 \u0434\u043e\u0431\u0440\u0435 \u0434\u0430 \u043f\u0440\u0438\u0435\u043c\u0430\u043c \u043a\u0440\u0435\u0430\u0442\u0438\u043d?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.bg\/blog\/rukovodstvo-za-priem-na-kreatin-za-maksimalen-muskulen-rastej\/#%D0%9D%D0%B5%D0%BE%D0%B1%D1%85%D0%BE%D0%B4%D0%B8%D0%BC%D0%B0_%D0%BB%D0%B8_%D0%B5_%D1%84%D0%B0%D0%B7%D0%B0_%D0%BD%D0%B0_%D0%BD%D0%B0%D1%81%D0%B8%D1%89%D0%B0%D0%BD%D0%B5\" title=\"\u041d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u0430 \u043b\u0438 \u0435 \u0444\u0430\u0437\u0430 \u043d\u0430 \u043d\u0430\u0441\u0438\u0449\u0430\u043d\u0435?\">\u041d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u0430 \u043b\u0438 \u0435 \u0444\u0430\u0437\u0430 \u043d\u0430 \u043d\u0430\u0441\u0438\u0449\u0430\u043d\u0435?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.bg\/blog\/rukovodstvo-za-priem-na-kreatin-za-maksimalen-muskulen-rastej\/#%D0%9C%D0%BE%D0%B6%D0%B5_%D0%BB%D0%B8_%D0%BA%D1%80%D0%B5%D0%B0%D1%82%D0%B8%D0%BD%D1%8A%D1%82_%D0%B4%D0%B0_%D0%BF%D1%80%D0%B8%D1%87%D0%B8%D0%BD%D0%B8_%D0%BD%D0%B0%D0%B4%D1%83%D0%B2%D0%B0%D0%BD%D0%B5\" title=\"\u041c\u043e\u0436\u0435 \u043b\u0438 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u0434\u0430 \u043f\u0440\u0438\u0447\u0438\u043d\u0438 \u043d\u0430\u0434\u0443\u0432\u0430\u043d\u0435?\">\u041c\u043e\u0436\u0435 \u043b\u0438 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u0434\u0430 \u043f\u0440\u0438\u0447\u0438\u043d\u0438 \u043d\u0430\u0434\u0443\u0432\u0430\u043d\u0435?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.bg\/blog\/rukovodstvo-za-priem-na-kreatin-za-maksimalen-muskulen-rastej\/#%D0%9A%D0%BE%D1%8F_%D0%B5_%D0%BD%D0%B0%D0%B9-%D0%B4%D0%BE%D0%B1%D1%80%D0%B0%D1%82%D0%B0_%D1%84%D0%BE%D1%80%D0%BC%D0%B0_%D0%BD%D0%B0_%D0%BA%D1%80%D0%B5%D0%B0%D1%82%D0%B8%D0%BD\" title=\"\u041a\u043e\u044f \u0435 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0430\u0442\u0430 \u0444\u043e\u0440\u043c\u0430 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d?\">\u041a\u043e\u044f \u0435 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0430\u0442\u0430 \u0444\u043e\u0440\u043c\u0430 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.bg\/blog\/rukovodstvo-za-priem-na-kreatin-za-maksimalen-muskulen-rastej\/#%D0%9A%D0%B0%D0%BA_%D0%BA%D1%80%D0%B5%D0%B0%D1%82%D0%B8%D0%BD%D1%8A%D1%82_%D0%B2%D0%BB%D0%B8%D1%8F%D0%B5_%D0%B2%D1%8A%D1%80%D1%85%D1%83_%D0%B8%D0%B7%D0%B3%D0%B0%D1%80%D1%8F%D0%BD%D0%B5%D1%82%D0%BE_%D0%BD%D0%B0_%D0%BC%D0%B0%D0%B7%D0%BD%D0%B8%D0%BD%D0%B8%D1%82%D0%B5\" title=\"\u041a\u0430\u043a \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u0432\u043b\u0438\u044f\u0435 \u0432\u044a\u0440\u0445\u0443 \u0438\u0437\u0433\u0430\u0440\u044f\u043d\u0435\u0442\u043e \u043d\u0430 \u043c\u0430\u0437\u043d\u0438\u043d\u0438\u0442\u0435?\">\u041a\u0430\u043a \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u0432\u043b\u0438\u044f\u0435 \u0432\u044a\u0440\u0445\u0443 \u0438\u0437\u0433\u0430\u0440\u044f\u043d\u0435\u0442\u043e \u043d\u0430 \u043c\u0430\u0437\u043d\u0438\u043d\u0438\u0442\u0435?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.bg\/blog\/rukovodstvo-za-priem-na-kreatin-za-maksimalen-muskulen-rastej\/#%D0%9A%D0%B0%D0%BA_%D0%B2%D0%BB%D0%B8%D1%8F%D0%B5_%D0%BA%D1%80%D0%B5%D0%B0%D1%82%D0%B8%D0%BD%D1%8A%D1%82_%D0%B2%D1%8A%D1%80%D1%85%D1%83_%D0%BA%D0%BE%D0%B3%D0%BD%D0%B8%D1%82%D0%B8%D0%B2%D0%BD%D0%B8%D1%82%D0%B5_%D1%81%D0%BF%D0%BE%D1%81%D0%BE%D0%B1%D0%BD%D0%BE%D1%81%D1%82%D0%B8\" title=\"\u041a\u0430\u043a \u0432\u043b\u0438\u044f\u0435 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u0432\u044a\u0440\u0445\u0443 \u043a\u043e\u0433\u043d\u0438\u0442\u0438\u0432\u043d\u0438\u0442\u0435 \u0441\u043f\u043e\u0441\u043e\u0431\u043d\u043e\u0441\u0442\u0438?\">\u041a\u0430\u043a \u0432\u043b\u0438\u044f\u0435 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u0432\u044a\u0440\u0445\u0443 \u043a\u043e\u0433\u043d\u0438\u0442\u0438\u0432\u043d\u0438\u0442\u0435 \u0441\u043f\u043e\u0441\u043e\u0431\u043d\u043e\u0441\u0442\u0438?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.bg\/blog\/rukovodstvo-za-priem-na-kreatin-za-maksimalen-muskulen-rastej\/#%D0%9A%D1%80%D0%B5%D0%B0%D1%82%D0%B8%D0%BD%D0%BE%D0%B2%D0%B8%D1%82%D0%B5_%D0%B4%D0%BE%D0%B1%D0%B0%D0%B2%D0%BA%D0%B8_%D0%BD%D0%B0_%D0%BF%D0%B0%D0%B7%D0%B0%D1%80%D0%B0_%D0%BF%D0%BE%D0%B4%D1%85%D0%BE%D0%B4%D1%8F%D1%89%D0%B8_%D0%BB%D0%B8_%D1%81%D0%B0_%D0%B7%D0%B0_%D0%B2%D0%B5%D0%B3%D0%B0%D0%BD%D0%B8\" title=\"\u041a\u0440\u0435\u0430\u0442\u0438\u043d\u043e\u0432\u0438\u0442\u0435 \u0434\u043e\u0431\u0430\u0432\u043a\u0438 \u043d\u0430 \u043f\u0430\u0437\u0430\u0440\u0430 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0438 \u043b\u0438 \u0441\u0430 \u0437\u0430 \u0432\u0435\u0433\u0430\u043d\u0438?\">\u041a\u0440\u0435\u0430\u0442\u0438\u043d\u043e\u0432\u0438\u0442\u0435 \u0434\u043e\u0431\u0430\u0432\u043a\u0438 \u043d\u0430 \u043f\u0430\u0437\u0430\u0440\u0430 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href=\"https:\/\/gymbeam.bg\/blog\/rukovodstvo-za-priem-na-kreatin-za-maksimalen-muskulen-rastej\/#%D0%98%D0%BC%D0%B0_%D0%BB%D0%B8_%D0%BA%D1%80%D0%B5%D0%B0%D1%82%D0%B8%D0%BD%D1%8A%D1%82_%D0%B8_%D0%B4%D1%80%D1%83%D0%B3%D0%B8_%D0%B5%D1%84%D0%B5%D0%BA%D1%82%D0%B8\" title=\"\u0418\u043c\u0430 \u043b\u0438 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u0438 \u0434\u0440\u0443\u0433\u0438 \u0435\u0444\u0435\u043a\u0442\u0438?\">\u0418\u043c\u0430 \u043b\u0438 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u0438 \u0434\u0440\u0443\u0433\u0438 \u0435\u0444\u0435\u043a\u0442\u0438?<\/a><\/li><\/ul><\/nav><\/div>\n<p style=\"text-align: left;\" align=\"center\">\u041a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u0435 \u043c\u043e\u043b\u0435\u043a\u0443\u043b\u0430 \u0432 \u0435\u043d\u0435\u0440\u0433\u0438\u0439\u043d\u0430\u0442\u0430 \u0441\u0438\u0441\u0442\u0435\u043c\u0430 (\u043a\u0440\u0435\u0430\u0442\u0438\u043d\u0444\u043e\u0441\u0444\u0430\u0442), \u043a\u043e\u044f\u0442\u043e \u043c\u043e\u0436\u0435 \u0431\u044a\u0440\u0437\u043e \u0434\u0430 \u043f\u0440\u043e\u0438\u0437\u0432\u0435\u0436\u0434\u0430 \u0435\u043d\u0435\u0440\u0433\u0438\u044f (\u0410\u0422\u0424) \u0437\u0430 \u043f\u043e\u0434\u0434\u044a\u0440\u0436\u0430\u043d\u0435 \u043d\u0430 \u043a\u043b\u0435\u0442\u044a\u0447\u043d\u0438\u0442\u0435 \u0444\u0443\u043d\u043a\u0446\u0438\u0438, \u0442\u043e\u0432\u0430 \u0441\u0442\u043e\u0438 \u0432 \u043e\u0441\u043d\u043e\u0432\u0430\u0442\u0430 \u0437\u0430 <strong>\u043f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0442\u043e \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u044f\u043d\u0435,<\/strong> \u043a\u0430\u043a\u0442\u043e \u0438 \u043d\u0430 \u043d\u0435\u0432\u0440\u043e\u043f\u0440\u043e\u0442\u0435\u043a\u0442\u0438\u0432\u043d\u0438\u0442\u0435 \u0441\u0432\u043e\u0439\u0441\u0442\u0432\u0430 \u043d\u0430 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\u043f\u0440\u0435\u043f\u043e\u0440\u044a\u0447\u0432\u0430 \u0438 \u043f\u043e\u0440\u0430\u0434\u0438 \u043d\u0435\u0432\u0440\u043e\u043f\u0440\u043e\u0442\u0435\u043a\u0442\u0438\u0432\u043d\u0438\u0442\u0435 \u0439 \u0441\u0432\u043e\u0439\u0441\u0442\u0432\u0430. \u041a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u0441\u044a\u0449\u043e \u043c\u043e\u0436\u0435 \u0434\u0430 \u0434\u0435\u0439\u0441\u0442\u0432\u0430 \u043a\u0430\u0442\u043e<strong> \u043a\u043e\u0433\u043d\u0438\u0442\u0438\u0432\u0435\u043d \u0441\u0442\u0438\u043c\u0443\u043b\u0430\u043d\u0442<\/strong> (\u0437\u0430 \u0432\u0435\u0433\u0435\u0442\u0430\u0440\u0438\u0430\u043d\u0446\u0438) \u0438\u043b\u0438 <strong>\u0430\u043d\u0442\u0438\u0434\u0435\u043f\u0440\u0435\u0441\u0430\u043d\u0442<\/strong> (\u0432 \u043c\u043e\u043c\u0435\u043d\u0442\u0430 \u0442\u043e\u0437\u0438 \u0435\u0444\u0435\u043a\u0442 \u0435 \u0434\u043e\u043a\u0430\u0437\u0430\u043d \u0441\u0430\u043c\u043e \u043f\u0440\u0438 \u0436\u0435\u043d\u0438). \u0412\u044a\u043f\u0440\u0435\u043a\u0438 \u0447\u0435 \u043d\u0435 \u0435 \u043f\u0440\u044f\u043a\u043e \u0441\u0432\u044a\u0440\u0437\u0430\u043d \u0441 \u0447\u043e\u0432\u0435\u0448\u043a\u0430\u0442\u0430 \u043d\u0430\u043c\u0435\u0441\u0430, \u043c\u0435\u0445\u0430\u043d\u0438\u0437\u043c\u044a\u0442 \u043d\u0430 \u0434\u0435\u0439\u0441\u0442\u0432\u0438\u0435 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u0430 \u043a\u043e\u0440\u0435\u0441\u043f\u043e\u043d\u0434\u0438\u0440\u0430 \u0441 \u043f\u043e\u0434\u0434\u044a\u0440\u0436\u0430\u043d\u0435 \u043d\u0430 \u043a\u043b\u0435\u0442\u044a\u0447\u043d\u0430\u0442\u0430 \u0446\u044f\u043b\u043e\u0441\u0442 (\u043d\u0430\u043c\u0430\u043b\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u043d\u0438\u0432\u043e\u0442\u043e \u043d\u0430 \u0430\u043f\u043e\u043f\u0442\u043e\u0437\u0430) \u0438 \u043d\u0430\u0441\u044a\u0440\u0447\u0430\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u043b\u0435\u0442\u044a\u0447\u043d\u043e\u0442\u043e \u0434\u044a\u043b\u0433\u043e\u043b\u0435\u0442\u0438\u0435. \u041f\u0440\u0438\u0435\u043c\u044a\u0442 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u043d\u043e\u0441\u0438 \u0438 \u043c\u043d\u043e\u0433\u043e \u0441\u0442\u0440\u0430\u043d\u0438\u0447\u043d\u0438 \u043f\u043e\u043b\u0437\u0438.<\/p>\n<p style=\"text-align: left;\"> <\/p>\n<hr \/>\n<p> <em><span style=\"color: #ff6600;\">\u0412 \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d \u0441\u043c\u0438\u0441\u044a\u043b \u0441\u0443\u043f\u043b\u0435\u043c\u0435\u043d\u0442\u0430\u0446\u0438\u044f\u0442\u0430 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0434\u0430\u0432\u0430 \u043d\u0430 \u043a\u043b\u0435\u0442\u043a\u0438\u0442\u0435 \u043f\u043e\u0432\u0435\u0447\u0435 \u0435\u043d\u0435\u0440\u0433\u0438\u044f \u0437\u0430 \u0440\u0430\u0431\u043e\u0442\u0430 \u0438 \u0438\u043c <strong>\u043f\u043e\u0437\u0432\u043e\u043b\u044f\u0432\u0430 \u043f\u043e-\u0434\u043e\u0431\u0440\u043e \u0444\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0438\u0440\u0430\u043d\u0435.<\/strong> <\/span><\/em><\/p>\n<hr \/>\n<p style=\"text-align: left;\"> <br \/><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"\u0420\u044a\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e \u0437\u0430 \u043f\u0440\u0438\u0435\u043c \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0437\u0430 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u0435\u043d \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u043d \u0440\u0430\u0441\u0442\u0435\u0436 \" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/471737008_XS.jpg\" alt=\"\u0420\u044a\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e \u0437\u0430 \u043f\u0440\u0438\u0435\u043c \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0437\u0430 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u0435\u043d \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u043d \u0440\u0430\u0441\u0442\u0435\u0436 \" width=\"500\" height=\"373\" \/><\/p>\n<p style=\"text-align: left;\"> <\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D0%9A%D0%B0%D0%BA_%D0%B4%D0%B5%D0%B9%D1%81%D1%82%D0%B2%D0%B0_%D0%BA%D1%80%D0%B5%D0%B0%D1%82%D0%B8%D0%BD%D1%8A%D1%82\"><\/span><span style=\"color: #339966;\">\u041a\u0430\u043a \u0434\u0435\u0439\u0441\u0442\u0432\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u041a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u0443\u0447\u0430\u0441\u0442\u0432\u0430 \u0432 \u0441\u0438\u0441\u0442\u0435\u043c\u0430, \u0438\u0437\u0432\u0435\u0441\u0442\u043d\u0430 \u043a\u0430\u0442\u043e <strong>\u043a\u0440\u0435\u0430\u0442\u0438\u043d-\u0444\u043e\u0441\u0444\u0430\u0442\u043d\u0430\u0442\u0430 \u0441\u0438\u0441\u0442\u0435\u043c\u0430<\/strong>. \u0422\u0430\u0437\u0438 \u0444\u043e\u0441\u0444\u0430\u0442\u043d\u0430 \u0433\u0440\u0443\u043f\u0430 \u043c\u043e\u0436\u0435 \u043b\u0435\u0441\u043d\u043e \u0434\u0430 \u0434\u043e\u043f\u044a\u043b\u0432\u0430 \u0434\u0440\u0443\u0433\u0438 \u043c\u043e\u043b\u0435\u043a\u0443\u043b\u0438, \u043a\u043e\u0438\u0442\u043e \u0435 \u0437\u0430\u0433\u0443\u0431\u0438\u043b\u0430 \u0438 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0431\u044a\u0434\u0430\u0442 \u0434\u043e\u043f\u044a\u043b\u043d\u0435\u043d\u0438. \u041d\u0430\u0439-\u0432\u0430\u0436\u043d\u0438\u044f\u0442 \u0438 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449 \u043f\u0440\u0438\u043c\u0435\u0440 \u0437\u0430 \u0442\u043e\u0432\u0430 \u0435 <strong>\u0434\u043e\u043f\u044a\u043b\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0410\u0422\u0424<\/strong> (\u0430\u0434\u0435\u043d\u043e\u0437\u0438\u043d \u0442\u0440\u0438\u0444\u043e\u0441\u0444\u0430\u0442) \u043e\u0442 A\u0414\u0424 (\u0430\u0434\u0435\u043d\u043e\u0437\u0438\u043d \u0434\u0438\u0444\u043e\u0441\u0444\u0430\u0442). AT\u0424 \u0435 \u043e\u0441\u043d\u043e\u0432\u043d\u0430\u0442\u0430 <em>&#8220;\u0435\u043d\u0435\u0440\u0433\u0438\u0439\u043d\u0430 \u0432\u0430\u043b\u0443\u0442\u0430<\/em>&#8221; \u043d\u0430 \u043a\u043b\u0435\u0442\u043a\u0438\u0442\u0435. \u041a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u0432\u0430 \u0434\u0438\u0440\u0435\u043a\u0442\u043d\u043e \u0434\u043e\u043f\u044a\u043b\u0432\u0430\u043d\u0435 \u043d\u0430 AT\u0424, \u0431\u0435\u0437 \u0434\u0430 \u0435 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e \u043f\u0440\u0435\u043c\u0438\u043d\u0430\u0432\u0430\u043d\u0435\u0442\u043e \u043f\u0440\u0435\u0437 \u0434\u044a\u043b\u0433\u0438\u044f \u043f\u0440\u043e\u0446\u0435\u0441 \u043d\u0430 \u0440\u0430\u0437\u0434\u0435\u043b\u044f\u043d\u0435 \u043d\u0430 \u0434\u0440\u0443\u0433\u0438 \u043a\u043b\u0435\u0442\u043a\u0438.<\/p>\n<p style=\"text-align: left;\"> <\/p>\n<hr \/>\n<p><span style=\"color: #ff6600;\"><em>\u041f\u0440\u0438\u0435\u043c\u044a\u0442 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0432\u043e\u0434\u0438 \u0434\u043e <strong>\u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430\u043d\u0435 \u0442\u0430 \u0440\u0435\u0437\u0435\u0440\u0432\u0430 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d<\/strong> \u0432 \u043a\u043b\u0435\u0442\u043a\u0430\u0442\u0430 \u0438 \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u0432\u0430 \u0434\u0430 \u0441\u0435 \u0441\u043b\u0443\u0447\u0438 \u043f\u043e-\u0434\u043e\u0431\u0440\u043e \u043e\u0431\u0449\u043e \u0434\u0430\u0440\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0444\u043e\u0441\u0444\u0430\u0442\u0438, \u043a\u043e\u0435\u0442\u043e \u0432\u043e\u0434\u0438 \u0434\u043e \u043f\u043e-\u0434\u043e\u0431\u0440\u043e <strong>\u0434\u043e\u043f\u044a\u043b\u0432\u0430\u043d\u0435 \u043d\u0430 \u0410\u0422\u0424.<\/strong> <\/em><\/span><\/p>\n<hr \/>\n<p style=\"text-align: left;\"> <br \/><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"\u0420\u044a\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e \u0437\u0430 \u043f\u0440\u0438\u0435\u043c \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0437\u0430 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u0435\u043d \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u043d \u0440\u0430\u0441\u0442\u0435\u0436 \" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/24.jpg\" alt=\"\u0420\u044a\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e \u0437\u0430 \u043f\u0440\u0438\u0435\u043c \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0437\u0430 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u0435\u043d \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u043d \u0440\u0430\u0441\u0442\u0435\u0436 \" width=\"600\" height=\"400\" \/><\/p>\n<p style=\"text-align: left;\"> <\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"%D0%91%D0%B5%D0%B7%D0%BE%D0%BF%D0%B0%D1%81%D0%BD%D0%BE_%D0%BB%D0%B8_%D0%B5_%D0%B4%D0%B0_%D0%BF%D1%80%D0%B8%D0%B5%D0%BC%D0%B0%D1%82%D0%B5_%D0%BA%D1%80%D0%B5%D0%B0%D1%82%D0%B8%D0%BD\"><\/span><span style=\"color: #339966;\">\u0411\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u043e \u043b\u0438 \u0435 \u0434\u0430 \u043f\u0440\u0438\u0435\u043c\u0430\u0442\u0435 \u043a\u0440\u0435\u0430\u0442\u0438\u043d?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"tlid-results-container results-container\">\n<div class=\"tlid-result result-dict-wrapper\">\n<div class=\"result tlid-copy-target\">\n<div class=\"result-header\"> <\/div>\n<div class=\"text-wrap tlid-copy-target\">\n<div class=\"result-shield-container tlid-copy-target\" tabindex=\"0\"><span lang=\"bg\" class=\"tlid-translation translation\"><span title=\"\">\u041a\u044a\u043c \u043d\u0430\u0441\u0442\u043e\u044f\u0449\u0438\u044f \u043c\u043e\u043c\u0435\u043d\u0442 \u043d\u044f\u043c\u0430 \u043a\u043b\u0438\u043d\u0438\u0447\u043d\u043e \u0437\u043d\u0430\u0447\u0438\u043c\u0438 \u0441\u0442\u0440\u0430\u043d\u0438\u0447\u043d\u0438 \u0435\u0444\u0435\u043a\u0442\u0438, \u043f\u0440\u0438\u0447\u0438\u043d\u0435\u043d\u0438 \u043e\u0442 \u0443\u043f\u043e\u0442\u0440\u0435\u0431\u0430\u0442\u0430 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d.<\/span> <span title=\"\">\u201e\u041a\u043b\u0438\u043d\u0438\u0447\u043d\u043e \u0437\u043d\u0430\u0447\u0438\u043c\u201c \u043e\u0437\u043d\u0430\u0447\u0430\u0432\u0430 \u043d\u0435\u0449\u043e, \u043a\u043e\u0435\u0442\u043e \u043c\u043e\u0436\u0435 \u0434\u0430 \u043f\u0440\u0438\u0447\u0438\u043d\u0438 \u043d\u0435\u0431\u043b\u0430\u0433\u043e\u043f\u0440\u0438\u044f\u0442\u0435\u043d \u0435\u0444\u0435\u043a\u0442 \u0432\u044a\u0440\u0445\u0443 \u0432\u0430\u0448\u0435\u0442\u043e \u0437\u0434\u0440\u0430\u0432\u0435 (\u043a\u0430\u0442\u043e \u0443\u0432\u0440\u0435\u0436\u0434\u0430\u043d\u0435 \u043d\u0430 \u0431\u044a\u0431\u0440\u0435\u0446\u0438\u0442\u0435 \u0438\u043b\u0438 \u0447\u0435\u0440\u043d\u0438\u044f \u0434\u0440\u043e\u0431, \u043a\u0430\u0442\u043e \u043f\u043e\u0434\u0447\u0435\u0440\u0442\u0430\u0432\u0430\u043c\u0435, \u0447\u0435 <strong>\u0438 \u0434\u0432\u0435\u0442\u0435 \u0441\u0430 \u043a\u0430\u0442\u0435\u0433\u043e\u0440\u0438\u0447\u043d\u043e \u0438\u0437\u043a\u043b\u044e\u0447\u0435\u043d\u0438),<\/strong> \u043d\u043e \u0441\u044a\u0449\u0435\u0441\u0442\u0432\u0443\u0432\u0430\u0442 \u043d\u044f\u043a\u043e\u043b\u043a\u043e \u201e\u0441\u0442\u0440\u0430\u043d\u0438\u0447\u043d\u0438 \u0435\u0444\u0435\u043a\u0442\u0430\u201c, \u0441\u0432\u044a\u0440\u0437\u0430\u043d\u0438 \u0441 \u0443\u043f\u043e\u0442\u0440\u0435\u0431\u0430\u0442\u0430 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d.<\/span> <span title=\"\"><strong>\u0422\u0432\u044a\u0440\u0434\u0435 \u0433\u043e\u043b\u044f\u043c\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043a\u0440\u0435\u0430\u0442\u0438\u043d<\/strong>, \u043f\u0440\u0438\u0435\u0442\u043e \u043d\u0430\u0432\u0435\u0434\u043d\u044a\u0436, \u043c\u043e\u0436\u0435 \u0434\u0430 <strong>\u043f\u0440\u0438\u0447\u0438\u043d\u0438 \u0434\u0438\u0430\u0440\u0438\u044f<\/strong> \u043f\u043e\u0440\u0430\u0434\u0438 \u043a\u043e\u043c\u0431\u0438\u043d\u0430\u0446\u0438\u044f \u043e\u0442 \u043e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d\u0430 \u0430\u0431\u0441\u043e\u0440\u0431\u0446\u0438\u044f \u043d\u0430 \u0447\u0435\u0440\u0432\u0430\u0442\u0430 \u043f\u0440\u0438 \u0432\u0438\u0441\u043e\u043a\u0438 \u0434\u043e\u0437\u0438 \u0438 \u0438\u0437\u043f\u043e\u043c\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0432\u043e\u0434\u0430 \u0432 \u0447\u0435\u0440\u0432\u0430\u0442\u0430.<\/span><\/span><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p style=\"text-align: left;\"> <\/p>\n<hr \/>\n<p style=\"text-align: left;\"><em><span style=\"color: #ff6600;\">\u041e\u0441\u0432\u0435\u043d \u0442\u043e\u0432\u0430 \u0435\u0444\u0435\u043a\u0442\u044a\u0442 \u043d\u0430 \u0438\u0437\u043f\u043e\u043c\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0432\u043e\u0434\u0430\u0442\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0434\u043e\u0432\u0435\u0434\u0435 \u0434\u043e \u0443\u0432\u0440\u0435\u0436\u0434\u0430\u043d\u0435 \u043d\u0430 \u0441\u0442\u043e\u043c\u0430\u0445\u0430 \u0438\u043b\u0438 \u0433\u0430\u0434\u0435\u043d\u0435. \u0422\u043e\u0432\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0441\u0435 \u0438\u0437\u0431\u0435\u0433\u043d\u0435, \u043a\u0430\u0442\u043e \u0441\u0435 \u043f\u0440\u0438\u0435\u043c\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0441 \u0433\u043e\u043b\u044f\u043c\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u0432\u043e\u0434\u0430 \u0438 \u0441\u0435 <strong>\u0438\u0437\u0431\u044f\u0433\u0432\u0430 \u043f\u0440\u0438\u0435\u043c\u0430 \u043d\u0430 \u043f\u0440\u0435\u043a\u043e\u043c\u0435\u0440\u043d\u0438 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u043d\u0430\u0432\u0435\u0434\u043d\u044a\u0436.<\/strong><\/span><\/em><\/p>\n<hr \/>\n<p style=\"text-align: left;\"><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"\u0420\u044a\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e \u0437\u0430 \u043f\u0440\u0438\u0435\u043c \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0437\u0430 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u0435\u043d \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u043d \u0440\u0430\u0441\u0442\u0435\u0436 \" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Olga-Helena-Fitness.jpg\" alt=\"\u0420\u044a\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e \u0437\u0430 \u043f\u0440\u0438\u0435\u043c \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0437\u0430 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u0435\u043d \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u043d \u0440\u0430\u0441\u0442\u0435\u0436 \" width=\"600\" height=\"400\" \/><\/p>\n<p style=\"text-align: left;\"> <\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"%D0%9A%D0%B0%D0%BA%D0%B2%D0%BE_%D0%BA%D0%BE%D0%BB%D0%B8%D1%87%D0%B5%D1%81%D1%82%D0%B2%D0%BE_%D0%BA%D1%80%D0%B5%D0%B0%D1%82%D0%B8%D0%BD_%D0%B4%D0%B0_%D0%BF%D1%80%D0%B8%D0%B5%D0%BC%D0%B0%D1%82%D0%B5\"><\/span><span style=\"color: #339966;\">\u041a\u0430\u043a\u0432\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0434\u0430 \u043f\u0440\u0438\u0435\u043c\u0430\u0442\u0435?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: left;\">\u0417\u0430 \u043d\u0435 \u0441\u043f\u043e\u0440\u0442\u0443\u0432\u0430\u0449\u0438\u0442\u0435 \u0445\u043e\u0440\u0430, \u043a\u0430\u043a\u0442\u043e \u0438 \u0437\u0430 \u043f\u0430\u0441\u0438\u0432\u043d\u0438\u0442\u0435 \u0441\u043f\u043e\u0440\u0442\u0438\u0441\u0442\u0438 <strong>\u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e\u0442\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u043d\u0430 \u0434\u0435\u043d \u0435 2-3 g.<\/strong> \u0417\u0430 \u0442\u0435\u0437\u0438, \u043a\u043e\u0438\u0442\u043e \u0441\u043f\u043e\u0440\u0442\u0443\u0432\u0430\u0442 \u0438 \u0438\u043c\u0430\u0442 \u043f\u043e-\u0432\u0438\u0441\u043e\u043a\u0430 \u043e\u0431\u043c\u044f\u043d\u0430 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0432 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u0442\u044a\u043a\u0430\u043d (\u0442\u0430\u043c \u0441\u0435 \u043d\u0430\u043c\u0438\u0440\u0430 \u043d\u0430\u0439-\u0433\u043e\u043b\u0435\u043c\u0438\u044f\u0442 \u0440\u0435\u0437\u0435\u0440\u0432 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0432 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0430),<strong> \u043c\u0438\u043d\u0438\u043c\u0430\u043b\u043d\u0430\u0442\u0430 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u0430 \u0434\u043e\u0437\u0430 \u0435 5 g<\/strong> (2-3 g \u0441\u044a\u0449\u043e \u0441\u0430 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438).<\/p>\n<p style=\"text-align: left;\"> <\/p>\n<hr \/>\n<p style=\"text-align: left;\"><em><span style=\"color: #ff6600;\">\u0421 \u0446\u0435\u043b \u043d\u0430\u0439-\u0432\u0435\u0447\u0435 \u0437\u0430 \u0434\u0430 \u0443\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0435 \u0434\u0430\u043b\u0438 \u0442\u044f\u043b\u043e\u0442\u043e \u0432\u0438 \u043e\u0442\u0433\u043e\u0432\u0430\u0440\u044f \u043d\u0430 \u043f\u0440\u0438\u0435\u043c\u0430 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d (\u043c\u0430\u0441\u0430\u0442\u0430 \u043d\u0430 \u0437\u0430\u0434\u044a\u0440\u0436\u0430\u043d\u0430\u0442\u0430 \u0432\u043e\u0434\u0430 \u0449\u0435 \u0431\u044a\u0434\u0435 \u043f\u043e-\u0437\u043d\u0430\u0447\u0438\u043c\u0430), \u0444\u0430\u0437\u0430\u0442\u0430 \u043d\u0430 \u043d\u0430\u0441\u0438\u0449\u0430\u043d\u0435 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0431\u044a\u0434\u0435 \u043e\u0442 \u043f\u043e\u043b\u0437\u0430, \u043d\u043e <strong>\u043d\u0435 \u0435 \u0437\u0430\u0434\u044a\u043b\u0436\u0438\u0442\u0435\u043b\u043d\u0430.<\/strong><\/span><\/em><\/p>\n<hr \/>\n<p style=\"text-align: left;\"> <\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D0%9D%D0%B5%D0%BE%D0%B1%D1%85%D0%BE%D0%B4%D0%B8%D0%BC%D0%BE_%D0%BB%D0%B8_%D0%B5_%D0%B4%D0%B0_%D0%BF%D1%80%D0%B8%D0%B5%D0%BC%D0%B0%D1%82%D0%B5_%D0%BA%D1%80%D0%B5%D0%B0%D1%82%D0%B8%D0%BD_%D1%86%D0%B8%D0%BA%D0%BB%D0%B8%D1%87%D0%BD%D0%BE\"><\/span><span style=\"color: #339966;\">\u041d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e \u043b\u0438 \u0435 \u0434\u0430 \u043f\u0440\u0438\u0435\u043c\u0430\u0442\u0435 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0446\u0438\u043a\u043b\u0438\u0447\u043d\u043e?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: left;\">\u041d\u0435 \u0435 \u043d\u0443\u0436\u043d\u043e \u0434\u0430 \u043f\u0440\u0438\u0435\u043c\u0430\u0442\u0435 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0446\u0438\u043a\u043b\u0438\u0447\u043d\u043e. \u041c\u043e\u0436\u0435 \u0434\u0430 \u0441\u0435 \u043a\u0430\u0436\u0435, \u0447\u0435 <strong>\u0442\u0440\u0430\u0434\u0438\u0446\u0438\u043e\u043d\u043d\u0438\u044f\u0442 \u0446\u0438\u043a\u044a\u043b \u043d\u0430 \u043f\u0440\u0438\u0435\u043c \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d <\/strong>(1 \u0441\u0435\u0434\u043c\u0438\u0446\u0430 \u0444\u0430\u0437\u0430 \u043d\u0430 \u043d\u0430\u0441\u0438\u0449\u0430\u043d\u0435, 3 \u0441\u0435\u0434\u043c\u0438\u0446\u0438 \u043f\u043e\u0434\u0434\u044a\u0440\u0436\u0430\u043d\u0435, 1-2 \u0441\u0435\u0434\u043c\u0438\u0446\u0438 \u043f\u0430\u0443\u0437\u0430) \u0435 \u043e\u0442\u043d\u043e\u0441\u0438\u0442\u0435\u043b\u043d\u043e \u0438\u0437\u043b\u0438\u0448\u0435\u043d &#8211; \u0442\u0430\u043a\u0430 \u0438\u043b\u0438 \u0438\u043d\u0430\u0447\u0435 \u043d\u0430 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0430 \u043c\u0443 \u0435 \u043d\u0443\u0436\u043d\u043e \u043f\u043e\u0432\u0435\u0447\u0435 \u0432\u0440\u0435\u043c\u0435, \u0437\u0430 \u0434\u0430 \u0438\u0437\u0445\u0432\u044a\u0440\u043b\u0438 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u0430. <em><span style=\"color: #ff6600;\">[4]<\/span><\/em> \u0422\u044a\u0439 \u043a\u0430\u0442\u043e \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u043d\u0435 \u0432\u044a\u0437\u0434\u0435\u0439\u0441\u0442\u0432\u0430 \u0432\u044a\u0440\u0445\u0443 \u0440\u0435\u0446\u0435\u043f\u0442\u043e\u0440\u0438\u0442\u0435 \u0438 \u043d\u0435 \u0435 \u0438\u0437\u0432\u0435\u0441\u0442\u043d\u0430 <em>&#8220;\u0447\u0443\u0432\u0441\u0442\u0432\u0438\u0442\u0435\u043b\u043d\u043e\u0441\u0442 \u043a\u044a\u043c \u043a\u0440\u0435\u0430\u0442\u0438\u043d&#8221;,<\/em> <strong>\u043d\u0435 \u0441\u0435 \u0438\u0437\u0438\u0441\u043a\u0432\u0430 \u0434\u0430 \u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043a\u0430\u043a\u0432\u0430\u0442\u043e \u0438 \u0434\u0430 \u0431\u0438\u043b\u043e \u043f\u0430\u0443\u0437\u0430.<\/strong><\/p>\n<p style=\"text-align: left;\"> <\/p>\n<hr \/>\n<p style=\"text-align: left;\"><em><span style=\"color: #ff6600;\">\u0427\u0435\u0441\u0442\u043e \u043d\u044f\u043a\u043e\u0438 \u0434\u043e\u0431\u0430\u0432\u043a\u0438 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u0435 \u043f\u0440\u0438\u0435\u043c\u0430\u0442 \u0446\u0438\u043a\u043b\u0438\u0447\u043d\u043e, \u0437\u0430\u0449\u043e\u0442\u043e \u0442\u044f\u043b\u043e\u0442\u043e \u0440\u0430\u0437\u0432\u0438\u0432\u0430 \u0442\u043e\u043b\u0435\u0440\u0430\u043d\u0442\u043d\u043e\u0441\u0442 \u043a\u044a\u043c \u0442\u044f\u0445 &#8211; <strong>\u043d\u043e \u0442\u043e\u0432\u0430 \u043d\u0435 \u0435 \u0432\u0430\u043b\u0438\u0434\u043d\u043e \u0437\u0430 \u043f\u0440\u0438\u0435\u043c\u0430 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d<\/strong>.<\/span><\/em><\/p>\n<hr \/>\n<p style=\"text-align: left;\"> <br \/><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"\u0420\u044a\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e \u0437\u0430 \u043f\u0440\u0438\u0435\u043c \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0437\u0430 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u0435\u043d \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u043d \u0440\u0430\u0441\u0442\u0435\u0436 \" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/creatine-powder-teaspoon-640x427.png\" alt=\"\u0420\u044a\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e \u0437\u0430 \u043f\u0440\u0438\u0435\u043c \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0437\u0430 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u0435\u043d \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u043d \u0440\u0430\u0441\u0442\u0435\u0436 \" width=\"500\" height=\"334\" \/><\/p>\n<p style=\"text-align: left;\"> <\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"%D0%9A%D0%B0%D0%BA%D0%B2%D0%BE_%D1%89%D0%B5_%D1%81%D0%B5_%D1%81%D0%BB%D1%83%D1%87%D0%B8_%D0%BA%D0%BE%D0%B3%D0%B0%D1%82%D0%BE_%D0%BF%D1%80%D0%B5%D1%81%D1%82%D0%B0%D0%BD%D0%B0_%D0%B4%D0%B0_%D0%BF%D1%80%D0%B8%D0%B5%D0%BC%D0%B0%D0%BC_%D0%BA%D1%80%D0%B5%D0%B0%D1%82%D0%B8%D0%BD\"><\/span><span style=\"color: #339966;\">\u041a\u0430\u043a\u0432\u043e \u0449\u0435 \u0441\u0435 \u0441\u043b\u0443\u0447\u0438, \u043a\u043e\u0433\u0430\u0442\u043e \u043f\u0440\u0435\u0441\u0442\u0430\u043d\u0430 \u0434\u0430 \u043f\u0440\u0438\u0435\u043c\u0430\u043c \u043a\u0440\u0435\u0430\u0442\u0438\u043d?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: left;\">\u0410\u043a\u043e \u0441\u0443\u043f\u043b\u0435\u043c\u0435\u043d\u0442\u0430\u0446\u0438\u044f\u0442\u0430 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0435 \u0441\u043f\u0440\u044f\u043d\u0430, \u043e\u0442\u043d\u0435\u043c\u0430 \u043d\u044f\u043a\u043e\u043b\u043a\u043e \u0441\u0435\u0434\u043c\u0438\u0446\u0438 \u0434\u043e \u043c\u0435\u0441\u0435\u0446, \u0437\u0430 \u0434\u0430 \u0441\u0435 <strong>\u043d\u043e\u0440\u043c\u0430\u043b\u0438\u0437\u0438\u0440\u0430 \u043d\u0438\u0432\u043e\u0442\u043e \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0432 \u0442\u044f\u043b\u043e\u0442\u043e<\/strong> \u0434\u043e \u0434\u043e\u0441\u0442\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043d\u0438\u0432\u043e\u0442\u043e \u043f\u0440\u0435\u0434\u0438 \u0441\u0443\u043f\u043b\u0435\u043c\u0435\u043d\u0442\u0430\u0446\u0438\u044f\u0442\u0430. \u041f\u0440\u043e\u0434\u044a\u043b\u0436\u0438\u0442\u0435\u043b\u043d\u043e\u0441\u0442\u0442\u0430 \u043d\u0430 \u0442\u043e\u0437\u0438 \u043f\u0435\u0440\u0438\u043e\u0434 \u0437\u0430\u0432\u0438\u0441\u0438 \u043e\u0442 \u0442\u043e\u0432\u0430 \u043a\u043e\u043b\u043a\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 (\u043f\u0440\u0438 \u043f\u043e\u0432\u0435\u0447\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441\u0435 \u0443\u0441\u043a\u043e\u0440\u044f\u0432\u0430 \u0442\u0435\u043c\u043f\u043e\u0442\u043e \u043d\u0430 \u043d\u043e\u0440\u043c\u0430\u043b\u0438\u0437\u0438\u0440\u0430\u043d\u0435) \u0438 \u043a\u043e\u043b\u043a\u043e \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u043f\u044a\u0440\u0432\u043e\u043d\u0430\u0447\u0430\u043b\u043d\u043e \u0441\u0435 \u0441\u044a\u0445\u0440\u0430\u043d\u044f\u0432\u0430 \u0432 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u0442\u044a\u043a\u0430\u043d. \u0412\u044a\u043f\u0440\u0435\u043a\u0438 \u0447\u0435 \u0441\u0443\u043f\u043b\u0435\u043c\u0435\u043d\u0442\u0430\u0446\u0438\u044f\u0442\u0430 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0432\u0441\u044a\u0449\u043d\u043e\u0441\u0442 \u043f\u043e\u0442\u0438\u0441\u043a\u0430 \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0441\u0442\u0432\u043e\u0442\u043e \u043c\u0443 \u0432 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0430 (\u043f\u043e\u0442\u0438\u0441\u043a\u0430 \u0441\u043a\u043e\u0440\u043e\u0441\u0442\u0442\u0430 \u043d\u0430 \u0440\u0435\u0441\u0442\u0440\u0438\u043a\u0446\u0438\u043e\u043d\u043d\u0438\u044f \u0435\u043d\u0437\u0438\u043c) <span style=\"color: #ff6600;\"><em>[5],[6]<\/em>,<\/span> \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0441\u0442\u0432\u043e\u0442\u043e \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0441\u0435 <strong>\u0432\u044a\u0437\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430 \u0432 \u0440\u0430\u043c\u043a\u0438\u0442\u0435 \u043d\u0430 \u0435\u0434\u0438\u043d \u0438\u043b\u0438 \u0434\u0432\u0430 \u0434\u043d\u0438 \u0441\u043b\u0435\u0434 \u043f\u0440\u0435\u043a\u0440\u0430\u0442\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0441\u0443\u043f\u043b\u0435\u043c\u0435\u043d\u0442\u0430\u0446\u0438\u044f\u0442\u0430<\/strong><span style=\"color: #ff6600;\">. <em>[7]<br \/> <\/em><\/span><\/p>\n<hr \/>\n<p><em><span style=\"color: #ff6600;\">\u041d\u0435 \u0441\u0435 \u043f\u0440\u043e\u044f\u0432\u044f\u0432\u0430 \u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u0435\u043d \u043f\u0435\u0440\u0438\u043e\u0434 \u043d\u0430 &#8220;\u0434\u0435\u0444\u0438\u0446\u0438\u0442&#8221; \u0441\u043b\u0435\u0434 \u043f\u0440\u0435\u043a\u0440\u0430\u0442\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0441\u0443\u043f\u043b\u0435\u043c\u0435\u043d\u0442\u0430\u0446\u0438\u044f\u0442\u0430 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d. \u0421 \u0442\u043e\u0437\u0438 \u043f\u0440\u043e\u0446\u0435\u0441 \u0435 \u0441\u0432\u044a\u0440\u0437\u0430\u043d\u0430 \u043b\u0435\u043a\u0430 \u0437\u0430\u0433\u0443\u0431\u0430 \u043d\u0430 \u0432\u043e\u0434\u0430, \u043d\u043e \u0442\u043e\u0432\u0430 <strong>\u043d\u0435 \u0432\u043e\u0434\u0438 \u0434\u043e \u0437\u0430\u0433\u0443\u0431\u0430 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u043c\u0430\u0441\u0430<\/strong> &#8211; \u0432\u0441\u0438\u0447\u043a\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u0438\u0437\u0433\u0440\u0430\u0434\u0435\u043d\u0438 \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0443\u043f\u043e\u0442\u0440\u0435\u0431\u0430\u0442\u0430 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d, \u0449\u0435 \u0441\u0435 \u0437\u0430\u043f\u0430\u0437\u044f\u0442 \u0434\u043e\u0440\u0438 \u0441\u043b\u0435\u0434 \u043f\u0440\u0435\u043a\u0440\u0430\u0442\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0441\u0443\u043f\u043b\u0435\u043c\u0435\u043d\u0442\u0430\u0446\u0438\u044f\u0442\u0430<\/span><\/em><em><span style=\"color: #ff6600;\">.<\/span><\/em><\/p>\n<hr \/>\n<h2 style=\"text-align: left;\"><span style=\"color: #339966;\"> <img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"\u0420\u044a\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e \u0437\u0430 \u043f\u0440\u0438\u0435\u043c \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0437\u0430 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u0435\u043d \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u043d \u0440\u0430\u0441\u0442\u0435\u0436 \" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/all-about-creatine_02.jpg\" alt=\"\u0420\u044a\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e \u0437\u0430 \u043f\u0440\u0438\u0435\u043c \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0437\u0430 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u0435\u043d \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u043d \u0440\u0430\u0441\u0442\u0435\u0436 \" width=\"600\" height=\"376\" \/><\/span><\/h2>\n<p><span style=\"color: #339966;\"> <\/span><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"%D0%9F%D1%80%D0%B8%D1%87%D0%B8%D0%BD%D1%8F%D0%B2%D0%B0_%D0%BB%D0%B8_%D0%BA%D1%80%D0%B5%D0%B0%D1%82%D0%B8%D0%BD%D1%8A%D1%82_%D0%BA%D0%BE%D1%81%D0%BE%D0%BF%D0%B0%D0%B4\"><\/span><span style=\"color: #339966;\"><strong>\u041f\u0440\u0438\u0447\u0438\u043d\u044f\u0432\u0430 \u043b\u0438 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u043a\u043e\u0441\u043e\u043f\u0430\u0434?<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: left;\">\u041a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u0435 \u0441\u0432\u044a\u0440\u0437\u0430\u043d \u0441 \u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430\u043d\u0435 \u043d\u0430 DHT <span style=\"color: #ff6600;\"><em>[8]<\/em><\/span>, \u043f\u043c\u043e\u0449\u0435\u043d \u0430\u043d\u0434\u0440\u043e\u0433\u0435\u043d, <strong>\u0432\u043b\u0438\u044f\u0435\u0449 \u0432\u044a\u0440\u0445\u0443 \u043f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0442\u043e \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u044f\u043d\u0435 <\/strong><em>(\u043f\u043e\u0437\u0438\u0442\u0438\u0432\u043d\u0430\u0442\u0430 \u0441\u0442\u0440\u0430\u043d\u0430),<\/em> \u043d\u043e \u0438<strong> \u0441\u0432\u044a\u0440\u0437\u0430\u043d \u0441 \u043a\u043e\u0441\u043e\u043f\u0430\u0434\u0430<\/strong> \u043f\u0440\u0438 \u043f\u043e-\u0447\u0443\u0432\u0441\u0442\u0432\u0438\u0442\u0435\u043b\u043d\u0438 \u043c\u044a\u0436\u0435 <em>(\u043d\u0435\u0433\u0430\u0442\u0438\u0432\u043d\u0430\u0442\u0430 \u0441\u0442\u0440\u0430\u043d\u0430)<\/em>. \u0414\u043e\u043a\u0430\u0442\u043e \u0430\u043a\u043e \u0438\u043c\u0430\u0442\u0435 \u0433\u044a\u0441\u0442\u0430 \u043a\u043e\u0441\u0430, \u043f\u043e\u0432\u0438\u0448\u0435\u043d\u0438\u0442\u0435 \u043d\u0438\u0432\u0430 \u043d\u0430 DHT \u0438 \u0437\u0430\u0433\u0443\u0431\u0430\u0442\u0430 \u043d\u0430 \u043a\u043e\u0441\u0430 <strong>\u043d\u0435 \u0441\u0430 \u0433\u043e\u043b\u044f\u043c \u043f\u0440\u043e\u0431\u043b\u0435\u043c<\/strong>, \u0437\u0430 \u0442\u0435\u0437\u0438 \u043e\u0442 \u0432\u0430\u0441, \u043a\u043e\u0438\u0442\u043e \u0438\u043c\u0430\u0442 \u0442\u044a\u043a\u0430 \u043a\u043e\u0441\u0430, \u043f\u0440\u0435\u0434\u0440\u0430\u0437\u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0430 \u043a\u044a\u043c \u043a\u043e\u0441\u043e\u043f\u0430\u0434, \u043c\u043e\u0433\u0430\u0442 \u0434\u0430 \u0437\u0430\u0431\u0435\u043b\u0435\u0436\u0430\u0442 \u0437\u0430\u0433\u0443\u0431\u0430 \u043d\u0430 \u043a\u043e\u0441\u0430 \u043f\u0440\u0438 \u0443\u043f\u043e\u0442\u0440\u0435\u0431\u0430\u0442\u0430 \u043d\u0430 \u0432\u0441\u044f\u043a\u0430\u043a\u0432\u0438 \u0430\u043d\u0434\u0440\u043e\u0433\u0435\u043d\u043d\u0438 \u0434\u043e\u0431\u0430\u0432\u043a\u0438, \u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430\u0449\u0438 DHT.<\/p>\n<p style=\"text-align: left;\"> <\/p>\n<p style=\"text-align: left;\">\u0412\u044a\u043f\u0440\u0435\u043a\u0438 \u043f\u0440\u0438\u0442\u0435\u0441\u043d\u0435\u043d\u0438\u044f\u0442\u0430, \u0441\u0432\u044a\u0440\u0437\u0430\u043d\u0438 \u0441 \u043f\u0440\u0438\u0435\u043c\u0430 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0438 \u0437\u0430\u0433\u0443\u0431\u0430\u0442\u0430 \u043d\u0430 \u043a\u043e\u0441\u0430,<strong> \u043d\u0435 \u0441\u0430 \u043f\u0440\u043e\u0432\u0435\u0436\u0434\u0430\u043d\u0438 \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u0438\u0437\u0438\u0440\u0430\u043d\u0438 \u0438\u0437\u0441\u043b\u0435\u0434\u0432\u0430\u043d\u0438\u044f \u043f\u043e \u0442\u0430\u0437\u0438 \u0442\u0435\u043c\u0430<\/strong>. \u0412\u044a\u043f\u0440\u0435\u043a\u0438 \u0447\u0435 DHT \u0441\u0430\u043c \u043f\u043e \u0441\u0435\u0431\u0435 \u0441\u0438 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u0435 \u043d\u0435\u0433\u0430\u0442\u0438\u0432\u0435\u043d \u0441\u0442\u0440\u0435\u0441\u043e\u0440, \u043d\u0430\u0442\u0440\u0443\u043f\u0432\u0430\u043d\u0435\u0442\u043e \u043c\u0443 \u0432 \u043a\u043e\u0441\u043c\u0435\u043d\u0438\u0442\u0435 \u043a\u043b\u0435\u0442\u043a\u0438 \u0433\u0438 <strong>\u043f\u0440\u0435\u0434\u043f\u0430\u0437\u0432\u0430 \u043d\u0435\u043f\u0440\u044f\u043a\u043e <\/strong>\u0441 \u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430\u043d\u0435 \u043d\u0430 \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0441\u0442\u0432\u043e\u0442\u043e \u043d\u0430 \u0435\u043d\u0435\u0440\u0433\u0438\u044f.<\/p>\n<p style=\"text-align: left;\"> <\/p>\n<hr \/>\n<p style=\"text-align: left;\"><span style=\"color: #ff6600;\"><em>\u041a\u0440\u0430\u0439\u043d\u0438\u044f\u0442 \u0435\u0444\u0435\u043a\u0442 \u043e\u0442 \u0443\u043f\u043e\u0442\u0440\u0435\u0431\u0430\u0442\u0430 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u043f\u0440\u0438 \u043c\u044a\u0436\u0435 \u0441 \u0442\u0435\u043d\u0434\u0435\u043d\u0446\u0438\u044f \u043a\u044a\u043c \u043a\u043e\u0441\u043e\u043f\u0430\u0434 <\/em><\/span><em style=\"color: #ff6600;\"><strong>\u043d\u0435 \u0435 \u043f\u0440\u043e\u0443\u0447\u0435\u043d.<\/strong> <\/em><em style=\"color: #ff6600;\">\u041f\u043e \u043f\u044a\u0442\u044f \u043d\u0430 \u043b\u043e\u0433\u0438\u043a\u0430\u0442\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0441\u0435 \u0437\u0430\u043a\u043b\u044e\u0447\u0438, \u0447\u0435 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0438\u043c\u0430 \u043d\u0435\u0433\u0430\u0442\u0438\u0432\u043d\u043e \u0432\u044a\u0437\u0434\u0435\u0439\u0441\u0442\u0432\u0438\u0435 \u0432\u044a\u0440\u0445\u0443 \u043a\u043e\u0441\u0430\u0442\u0430 \u0432\u0438, \u043d\u043e \u043a\u043e\u043b\u043a\u043e \u0431\u044a\u0440\u0437\u043e \u0438 \u043a\u043e\u043b\u043a\u043e \u0442\u043e\u0447\u043d\u043e \u0432 \u043c\u043e\u043c\u0435\u043d\u0442\u0430 \u043d\u0435 \u0435 \u043d\u0430\u043f\u044a\u043b\u043d\u043e \u0438\u0437\u0432\u0435\u0441\u0442\u043d\u043e.<\/em><\/p>\n<hr \/>\n<p style=\"text-align: left;\"> <\/p>\n<p style=\"text-align: left;\"><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"\u0420\u044a\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e \u0437\u0430 \u043f\u0440\u0438\u0435\u043c \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0437\u0430 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u0435\u043d \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u043d \u0440\u0430\u0441\u0442\u0435\u0436 \" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/43.jpg\" alt=\"\u0420\u044a\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e \u0437\u0430 \u043f\u0440\u0438\u0435\u043c \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0437\u0430 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u0435\u043d \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u043d \u0440\u0430\u0441\u0442\u0435\u0436 \" width=\"600\" height=\"403\" \/><\/p>\n<p style=\"text-align: left;\"> <\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D0%9A%D0%BE%D0%B5_%D0%B5_%D0%B4%D0%BE%D0%B1%D1%80%D0%B5_%D0%B4%D0%B0_%D0%BF%D1%80%D0%B8%D0%B5%D0%BC%D0%B0%D0%BC_%D0%BA%D1%80%D0%B5%D0%B0%D1%82%D0%B8%D0%BD\"><\/span><span style=\"color: #339966;\">\u041a\u043e\u0435 \u0435 \u0434\u043e\u0431\u0440\u0435 \u0434\u0430 \u043f\u0440\u0438\u0435\u043c\u0430\u043c \u043a\u0440\u0435\u0430\u0442\u0438\u043d?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: left;\">\u041c\u043e\u0436\u0435 \u0434\u0430 \u043f\u0440\u0438\u0435\u043c\u0430\u0442\u0435 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u043f\u043e \u0432\u0441\u044f\u043a\u043e \u0432\u0440\u0435\u043c\u0435, \u0442\u043e\u044f \u0441\u0435 \u043e\u0442\u043b\u0430\u0433\u0430 \u0432 \u0442\u044a\u043a\u0430\u043d\u0442\u0430 \u043d\u0430 \u0441\u043a\u0435\u043b\u0435\u0442\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0434\u043e \u043c\u043e\u043c\u0435\u043d\u0442\u0430, \u043a\u043e\u0433\u0430\u0442\u043e \u0441\u0442\u0430\u043d\u0435 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c <em>(\u0437\u0430 \u0440\u0430\u0437\u043b\u0438\u043a\u0430 \u043e\u0442 \u043f\u0440\u0435\u0434\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0438\u0442\u0435 \u0441\u0442\u0438\u043c\u0443\u043b\u0430\u043d\u0442\u0438 \u043a\u0430\u0442\u043e \u043a\u043e\u0444\u0435\u0438\u043d \u0438 \u0446\u0438\u0442\u0440\u0443\u043b\u0438\u043d)<\/em>. \u0421\u044a\u0449\u0435\u0441\u0442\u0432\u0443\u0432\u0430\u0442 \u043f\u0440\u0435\u0434\u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u044f (\u043a\u043e\u0438\u0442\u043e \u0437\u0430\u0441\u0435\u0433\u0430 \u043d\u0435 \u0441\u0430 \u0434\u043e\u043a\u0430\u0437\u0430\u043d\u0438), \u0447\u0435 \u043f\u0440\u0438\u0435\u043c\u044a\u0442 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0441 \u043a\u0430\u043b\u043e\u0440\u0438\u0447\u043d\u0430 \u0445\u0440\u0430\u043d\u0430 <strong>\u0431\u0438 \u043c\u043e\u0433\u044a\u043b \u0434\u0430 \u0431\u044a\u0434\u0435 \u043f\u043e-\u043f\u0440\u0435\u043f\u043e\u0440\u044a\u0447\u0438\u0442\u0435\u043b\u0435\u043d<\/strong> \u0432 \u0441\u0440\u0430\u0432\u043d\u0435\u043d\u0438\u0435 \u0441 \u043f\u0440\u0438\u0435\u043c\u0430 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u043d\u0430 \u043f\u0440\u0430\u0437\u0435\u043d \u0441\u0442\u043e\u043c\u0430\u0445.<\/p>\n<p style=\"text-align: left;\"> <\/p>\n<hr \/>\n<p style=\"text-align: left;\"><span style=\"color: #ff6600;\"><em>\u041f\u0440\u0435\u043f\u043e\u0440\u044a\u0447\u0432\u0430 \u0441\u0435 \u043f\u0440\u0438\u0435\u043c\u0430 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0437\u0430\u0435\u0434\u043d\u043e \u0441 \u0445\u0440\u0430\u043d\u0430 \u0437\u0430<strong> \u0445\u043e\u0440\u0430\u0442\u0430 \u0441 \u0447\u0443\u0432\u0441\u0442\u0432\u0438\u0442\u0435\u043b\u0435\u043d <\/strong>\u0441\u0442\u043e\u043c\u0430\u0445, \u0442\u044a\u0439 \u043a\u0430\u0442\u043e \u043f\u043e \u0442\u043e\u0437\u0438 \u043d\u0430\u0447\u0438\u043d \u0441\u0435 \u043d\u0430\u043c\u0430\u043b\u044f\u0432\u0430 \u0440\u0438\u0441\u043a\u0430 \u043e\u0442 \u0441\u0442\u043e\u043c\u0430\u0448\u043d\u0438 \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u0438.<\/em><\/span><\/p>\n<hr \/>\n<p style=\"text-align: left;\"> <br \/><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"\u0420\u044a\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e \u0437\u0430 \u043f\u0440\u0438\u0435\u043c \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0437\u0430 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u0435\u043d \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u043d \u0440\u0430\u0441\u0442\u0435\u0436 \" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/MF-model2_3063291b.jpg\" alt=\"\u0420\u044a\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e \u0437\u0430 \u043f\u0440\u0438\u0435\u043c \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0437\u0430 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u0435\u043d \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u043d \u0440\u0430\u0441\u0442\u0435\u0436 \" width=\"600\" height=\"375\" \/><\/p>\n<p style=\"text-align: left;\"> <\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D0%9D%D0%B5%D0%BE%D0%B1%D1%85%D0%BE%D0%B4%D0%B8%D0%BC%D0%B0_%D0%BB%D0%B8_%D0%B5_%D1%84%D0%B0%D0%B7%D0%B0_%D0%BD%D0%B0_%D0%BD%D0%B0%D1%81%D0%B8%D1%89%D0%B0%D0%BD%D0%B5\"><\/span><span style=\"color: #339966;\">\u041d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u0430 \u043b\u0438 \u0435 \u0444\u0430\u0437\u0430 \u043d\u0430 \u043d\u0430\u0441\u0438\u0449\u0430\u043d\u0435?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: left;\">\u041a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u043d\u0435 \u0441\u0435 \u043d\u0443\u0436\u0434\u0430\u0435 \u043e\u0442 \u0444\u0430\u0437\u0430 \u043d\u0430 \u043d\u0430\u0441\u0438\u0449\u0430\u043d\u0435 (\u043d\u0430\u0441\u0438\u0449\u0430\u043d\u0435\u0442\u043e \u043e\u0437\u043d\u0430\u0447\u0430\u0432\u0430 <strong>\u043f\u0440\u0438\u0435\u043c \u043d\u0430 15-20g<\/strong> \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0434\u043d\u0435\u0432\u043d\u043e \u0437\u0430 \u043f\u0435\u0440\u0438\u043e\u0434 \u043e\u0442 5-7 \u0434\u043d\u0438 \u0438 \u043f\u043e\u0441\u043b\u0435\u0434\u0432\u0430\u0449\u0430 \u043f\u043e\u0434\u0434\u044a\u0440\u0436\u0430\u0449\u0430 \u0444\u0430\u0437\u0430 \u0441 \u043f\u0440\u0438\u0435\u043c \u043e\u0442 <strong>2-5g \u0434\u043d\u0435\u0432\u043d\u043e<\/strong>), \u0432\u044a\u043f\u0440\u0435\u043a\u0438 \u0447\u0435 <strong>\u043d\u0430\u0441\u0438\u0449\u0430\u043d\u0435\u0442\u043e \u0441 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u043d\u0435 \u0435 \u0432\u0440\u0435\u0434\u043d\u043e<\/strong>. \u0427\u0440\u0435\u0437 \u043d\u0430\u0441\u0438\u0449\u0430\u0442\u0430 \u0444\u0430\u0437\u0430 \u0432\u0438\u0435 \u0449\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u043e\u043f\u0442\u0438\u043c\u0430\u043b\u043d\u043e <strong>\u043d\u0438\u0432\u043e \u043d\u0430<\/strong> <strong>\u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0432 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435<\/strong> \u043f\u043e-\u0431\u044a\u0440\u0437\u043e \u0432 \u0441\u0440\u0430\u0432\u043d\u0435\u043d\u0438\u0435 \u0441 \u0440\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u043e\u0442\u043e \u043f\u0440\u0438\u0435\u043c\u0430\u043d\u0435 \u043d\u0430 5g \u0434\u043d\u0435\u0432\u043d\u043e, \u0432\u044a\u043f\u0440\u0435\u043a\u0438 \u0447\u0435 \u0432 \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u0438 \u0441\u0438\u0442\u0443\u0430\u0446\u0438\u0438 \u0438 \u0434\u043e\u0437\u0430\u0442\u0430 \u043e\u0442 5g \u0434\u043d\u0435\u0432\u043d\u043e \u043c\u043e\u0436\u0435 \u0434\u0430 \u0438\u043c\u0430 \u0434\u043e\u0432\u0435\u0434\u0435 \u0434\u043e<strong> \u0441\u044a\u0449\u043e\u0442\u043e \u043d\u0438\u0432\u043e \u043d\u0430 \u043d\u0430\u0441\u0438\u0449\u0430\u043d\u0435<\/strong>.<\/p>\n<hr \/>\n<p style=\"text-align: left;\"><span style=\"color: #ff6600;\"><em>\u041f\u0440\u0438 \u043f\u043e-\u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0438\u0442\u0435\u043b\u0435\u043d \u043f\u0440\u0438\u0435\u043c <strong>\u043d\u044f\u043c\u0430 \u043d\u0438\u043a\u0430\u043a\u0432\u0430 \u0440\u0430\u0437\u043b\u0438\u043a\u0430<\/strong>, \u043d\u043e \u0430\u043a\u043e \u0441\u0442\u043e\u043c\u0430\u0445\u044a\u0442 \u0432\u0438 \u0435 \u0432 \u0441\u044a\u0441\u0442\u043e\u044f\u043d\u0438\u0435 \u0434\u0430 \u0433\u043e \u043f\u043e\u043d\u0435\u0441\u0435, \u043c\u043e\u0436\u0435 \u0434\u0430 \u0441\u0435 \u043a\u0430\u0436\u0435, \u0447\u0435 \u043f\u0440\u0438\u0435\u043c\u044a\u0442 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0441 \u043d\u0430\u0441\u0438\u0449\u0430\u0442\u0430 \u0444\u0430\u0437\u0430 \u0435 \u043f\u0440\u0435\u043f\u043e\u0440\u044a\u0447\u0438\u0442\u0435\u043b\u0435\u043d.<\/em><\/span><\/p>\n<hr \/>\n<p style=\"text-align: left;\"> <br \/><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"\u0424\u0430\u0437\u0430 \u043d\u0430 \u043d\u0430\u0441\u0438\u0449\u0430\u043d\u0435 \u0441 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Alexandru-Ceobanu-fitness-model-interview.jpg\" alt=\"\u0424\u0430\u0437\u0430 \u043d\u0430 \u043d\u0430\u0441\u0438\u0449\u0430\u043d\u0435 \u0441 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\" width=\"600\" height=\"386\" \/><\/p>\n<p style=\"text-align: left;\"> <\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D0%9C%D0%BE%D0%B6%D0%B5_%D0%BB%D0%B8_%D0%BA%D1%80%D0%B5%D0%B0%D1%82%D0%B8%D0%BD%D1%8A%D1%82_%D0%B4%D0%B0_%D0%BF%D1%80%D0%B8%D1%87%D0%B8%D0%BD%D0%B8_%D0%BD%D0%B0%D0%B4%D1%83%D0%B2%D0%B0%D0%BD%D0%B5\"><\/span><span style=\"color: #339966;\">\u041c\u043e\u0436\u0435 \u043b\u0438 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u0434\u0430 \u043f\u0440\u0438\u0447\u0438\u043d\u0438 \u043d\u0430\u0434\u0443\u0432\u0430\u043d\u0435?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: left;\">\u041a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u043d\u044f\u043c\u0430 \u0434\u0430 \u0432\u0438 \u043d\u0430\u0434\u0443\u0435 \u0432 \u0431\u0443\u043a\u0432\u0430\u043b\u043d\u0438\u044f \u0441\u043c\u0438\u0441\u044a\u043b \u043d\u0430 \u0442\u0430\u0437\u0438 \u0434\u0443\u043c\u0430, \u0432\u043e\u0434\u0430\u0442\u0430 \u0441\u0435 \u043d\u0430\u043c\u0438\u0440\u0430 \u043e\u0441\u043d\u043e\u0432\u043d\u043e \u0432 \u0441\u043a\u0435\u043b\u0435\u0442\u043d\u0430\u0442\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0430\u0442\u0443\u0440\u0430, \u0442\u043e\u0435\u0441\u0442 \u0442\u0430\u043c, \u043a\u044a\u0434\u0435\u0442\u043e \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u0441\u0435 \u0441\u044a\u0445\u0440\u0430\u043d\u044f\u0432\u0430 \u0432 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435. \u0412 \u0441\u043b\u0435\u0434\u0441\u0442\u0432\u0438\u0435 \u043d\u0430 <strong>\u043f\u043e-\u0441\u043a\u043e\u0440\u043e \u0432\u0438\u0437\u0443\u0430\u043b\u043d\u043e \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0432\u0438 \u0449\u0435 \u0438\u0437\u0433\u043b\u0435\u0436\u0434\u0430\u0442 \u043f\u043e-\u0433\u043e\u043b\u0435\u043c\u0438<\/strong>, \u043e\u0442\u043a\u043e\u043b\u043a\u043e\u0442\u043e \u0432\u0438\u0435 \u0434\u0430 \u0438\u0437\u0433\u043b\u0435\u0436\u0434\u0430\u0442\u0435 \u043f\u043e\u0434\u043f\u0443\u0445\u043d\u0430\u043b\u0438.<br \/> <\/p>\n<hr \/>\n<p style=\"text-align: left;\"><span style=\"color: #ff6600;\"><em>\u0421\u044a\u0449\u0435\u0441\u0442\u0432\u0443\u0432\u0430 \u043e\u0431\u0430\u0447\u0435 \u0432\u044a\u0437\u043c\u043e\u0436\u043d\u043e\u0441\u0442 \u0437\u0430 <strong>\u043f\u043e\u0434\u0443\u0432\u0430\u043d\u0435 \u043d\u0430 \u0447\u0435\u0440\u0432\u0430\u0442\u0430<\/strong> \u0432 \u0441\u043b\u0435\u0434\u0441\u0442\u0432\u0438\u0435 \u043d\u0430 \u043f\u0440\u0435\u043a\u043e\u043c\u0435\u0440\u0435\u043d \u043f\u0440\u0438\u0435\u043c \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d, \u0441\u044a\u0449\u043e \u0442\u0430\u043a\u0430 \u0435 \u0432\u044a\u0437\u043c\u043e\u0436\u043d\u0430 \u043f\u043e\u044f\u0432\u0430\u0442\u0430 \u043d\u0430 \u0441\u0442\u043e\u043c\u0430\u0448\u043d\u0438 \u0441\u043f\u0430\u0437\u043c\u0438, \u043a\u043e\u0438\u0442\u043e \u043c\u043e\u0433\u0430\u0442 \u0434\u0430 \u0431\u044a\u0434\u0430\u0442 \u0438\u0437\u0431\u0435\u0433\u043d\u0430\u0442\u0438 \u043f\u0440\u0438 <strong>\u0441\u0443\u043f\u043b\u0435\u043c\u0435\u043d\u0442\u0430\u0446\u0438\u044f \u0441 \u043f\u043e-\u043c\u0430\u043b\u043a\u0438 \u0434\u043e\u0437\u0438 \u043a\u0440\u0435\u0430\u0442\u0438\u043d <\/strong>\u0438 \u043f\u0440\u0438\u0435\u043c\u0430\u043d\u0435 \u043d\u0430 \u043f\u043e-\u0433\u043e\u043b\u044f\u043c\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u0432\u043e\u0434\u0430 \u0437\u0430\u0435\u0434\u043d\u043e \u0441 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u0430.<\/em><\/span><\/p>\n<hr \/>\n<p style=\"text-align: left;\"> <\/p>\n<p style=\"text-align: left;\"><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"\u041c\u043e\u0436\u0435 \u043b\u0438 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u0434\u0430 \u043f\u0440\u0438\u0447\u0438\u043d\u0438 \u043d\u0430\u0434\u0443\u0432\u0430\u043d\u0435?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Squat.jpg\" alt=\"\u041c\u043e\u0436\u0435 \u043b\u0438 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u0434\u0430 \u043f\u0440\u0438\u0447\u0438\u043d\u0438 \u043d\u0430\u0434\u0443\u0432\u0430\u043d\u0435?\" width=\"600\" height=\"337\" \/><\/p>\n<p style=\"text-align: left;\"> <\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D0%9A%D0%BE%D1%8F_%D0%B5_%D0%BD%D0%B0%D0%B9-%D0%B4%D0%BE%D0%B1%D1%80%D0%B0%D1%82%D0%B0_%D1%84%D0%BE%D1%80%D0%BC%D0%B0_%D0%BD%D0%B0_%D0%BA%D1%80%D0%B5%D0%B0%D1%82%D0%B8%D0%BD\"><\/span><span style=\"color: #339966;\">\u041a\u043e\u044f \u0435 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0430\u0442\u0430 \u0444\u043e\u0440\u043c\u0430 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: left;\">\u0417\u0430 \u043d\u0438\u043a\u043e\u044f \u0444\u043e\u0440\u043c\u0430 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u0430 <strong>\u043d\u0435 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0441\u0435 \u0442\u0432\u044a\u0440\u0434\u0438, \u0447\u0435 \u0435 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0430<\/strong>. \u0417\u0430 \u043d\u044f\u043a\u043e\u0438 \u0445\u043e\u0440\u0430 \u043d\u0430\u0439-\u043f\u0440\u0435\u0434\u043f\u043e\u0447\u0438\u0442\u0430\u043d\u0438 \u0441\u0430 \u043c\u043e\u0434\u0435\u0440\u043d\u0438\u0442\u0435 \u043d\u043e\u0432\u0438 \u0444\u043e\u0440\u043c\u0438 \u043a\u0430\u0442\u043e \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u043c\u0430\u043b\u0430\u0442, \u0430 \u0434\u0440\u0443\u0433\u0438 \u043e\u0431\u0440\u0430\u0442\u043d\u043e \u043d\u0430\u0439-\u0432\u0435\u0447\u0435 \u043f\u0440\u0435\u0434\u043f\u043e\u0447\u0438\u0442\u0430\u0442 <a title=\"\u041a\u0440\u0435\u0430\u0442\u0438\u043d 100% \u041c\u043e\u043d\u043e\u0445\u0438\u0434\u0440\u0430\u0442 - GymBeam\" href=\"https:\/\/gymbeam.bg\/kreatin-monohydrate-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">\u043a\u0440\u0435\u0430\u0442\u0438\u043d \u043c\u043e\u043d\u043e\u0445\u0438\u0434\u0440\u0430\u0442.<\/a> \u0418\u0441\u0442\u0438\u043d\u0430 \u0435, \u0447\u0435 \u043f\u043e-\u043d\u043e\u0432\u0438\u0442\u0435 \u0444\u043e\u0440\u043c\u0438 \u043a\u0430\u0442\u043e HCl \u0438\u043b\u0438 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u043d\u0438\u0442\u0440\u0430\u0442 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0438\u043c\u0430\u0442 \u043f\u043e-\u0434\u043e\u0431\u0440\u0430 \u0440\u0430\u0437\u0442\u0432\u043e\u0440\u0438\u043c\u043e\u0441\u0442 \u0432\u044a\u0432 \u0432\u043e\u0434\u0430, \u043d\u043e \u043d\u0435 \u0435 \u0434\u043e\u043a\u0430\u0437\u0430\u043d\u043e \u0434\u0430 <strong>\u0441\u0430 \u043f\u043e-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u043f\u0440\u0438 \u0438\u0437\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430.<\/strong><\/p>\n<p style=\"text-align: left;\"> <\/p>\n<hr \/>\n<p style=\"text-align: left;\"><span style=\"color: #ff6600;\"><em>\u0412\u0441\u0435 \u043f\u043e\u0432\u0435\u0447\u0435 \u0445\u043e\u0440\u0430 \u043f\u0440\u0435\u0434\u043f\u043e\u0447\u0438\u0442\u0430\u0442 \u0441\u0442\u0430\u0440\u0438\u044f \u0438 \u0434\u043e\u0431\u0440\u0435 \u0438\u0437\u043f\u0438\u0442\u0430\u043d \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u043c\u043e\u043d\u043e\u0445\u0438\u0434\u0440\u0430\u0442, \u043a\u043e\u0439\u0442\u043e \u0435 &#8220;\u043c\u0438\u043a\u0440\u043e\u043d\u0438\u0437\u0438\u0440\u0430\u043d&#8221; (\u0438\u043c\u0430 \u043f\u043e-\u0434\u043e\u0431\u0440\u0430 \u0440\u0430\u0437\u0442\u0432\u043e\u0440\u0438\u043c\u043e\u0441\u0442 \u0432\u044a\u0432 \u0432\u043e\u0434\u0430), \u0442\u044a\u0439 \u043a\u0430\u0442\u043e \u0435 <strong>\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u0435\u043d \u0438 \u043f\u043e-\u0435\u0432\u0442\u0438\u043d<\/strong>, \u0434\u043e\u043a\u0430\u0442\u043e \u0434\u0440\u0443\u0433\u0438\u0442\u0435 \u0432\u0438\u0434\u043e\u0432\u0435 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0441\u0430 \u0441\u044a\u0449\u043e \u0442\u043e\u043b\u043a\u043e\u0432\u0430 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438, \u043d\u043e \u0441\u0435 \u043f\u0440\u0435\u0434\u043b\u0430\u0433\u0430\u0442 \u043d\u0430 \u043f\u043e-\u0432\u0438\u0441\u043e\u043a\u0430 \u0446\u0435\u043d\u0430. <\/em><\/span><\/p>\n<hr \/>\n<p style=\"text-align: left;\"> <\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D0%9A%D0%B0%D0%BA_%D0%BA%D1%80%D0%B5%D0%B0%D1%82%D0%B8%D0%BD%D1%8A%D1%82_%D0%B2%D0%BB%D0%B8%D1%8F%D0%B5_%D0%B2%D1%8A%D1%80%D1%85%D1%83_%D0%B8%D0%B7%D0%B3%D0%B0%D1%80%D1%8F%D0%BD%D0%B5%D1%82%D0%BE_%D0%BD%D0%B0_%D0%BC%D0%B0%D0%B7%D0%BD%D0%B8%D0%BD%D0%B8%D1%82%D0%B5\"><\/span><span style=\"color: #339966;\">\u041a\u0430\u043a \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u0432\u043b\u0438\u044f\u0435 \u0432\u044a\u0440\u0445\u0443 \u0438\u0437\u0433\u0430\u0440\u044f\u043d\u0435\u0442\u043e \u043d\u0430 \u043c\u0430\u0437\u043d\u0438\u043d\u0438\u0442\u0435?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: left;\">\u041a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u043d\u044f\u043c\u0430 \u043e\u0431\u0449\u043e \u0441 \u0438\u0437\u0433\u0430\u0440\u044f\u043d\u0435\u0442\u043e \u043d\u0430 \u043c\u0430\u0437\u043d\u0438\u043d\u0438\u0442\u0435, \u043f\u043e-\u0442\u043e\u0447\u043d\u043e \u043a\u0430\u0437\u0430\u043d\u043e <strong>\u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u0432\u044a\u043e\u0431\u0449\u0435 \u043d\u0435 \u0432\u043b\u0438\u044f\u0435 \u0432\u044a\u0440\u0445\u0443 \u0441\u043a\u043e\u0440\u043e\u0441\u0442\u0442\u0430 \u043d\u0430 \u0438\u0437\u0433\u0430\u0440\u044f\u043d\u0435\u0442\u043e \u043d\u0430 \u043c\u0430\u0437\u043d\u0438\u043d\u0438\u0442\u0435<\/strong>. \u041f\u0440\u043e\u0443\u0447\u0432\u0430\u043d\u0438\u044f\u0442\u0430, \u043f\u0440\u0438 \u043a\u043e\u0438\u0442\u043e \u043d\u0435 \u0441\u0435 \u0432\u043a\u043b\u044e\u0447\u0432\u0430\u0442 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438, \u043d\u0435 \u043f\u043e\u043a\u0430\u0437\u0432\u0430\u0442 \u043f\u0440\u043e\u043c\u044f\u043d\u0430 \u0432 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e\u0442\u043e \u043c\u0430\u0441\u0442\u043d\u0430 \u0442\u044a\u043a\u0430\u043d \u0432 \u0441\u0440\u0430\u0432\u043d\u0435\u043d\u0438\u0435 \u0441 \u043f\u043b\u0430\u0446\u0435\u0431\u043e.<br \/> <\/p>\n<hr \/>\n<p style=\"text-align: left;\"><span style=\"color: #ff6600;\"><em>\u041f\u0440\u0438 \u0432\u043a\u043b\u044e\u0447\u0432\u0430\u043d\u0435 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438, <strong>\u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u043f\u043e\u043c\u0430\u0433\u0430 \u0437\u0430 \u043f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0442\u043e \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u044f\u043d\u0435<\/strong>, \u043a\u043e\u0435\u0442\u043e \u043c\u043e\u0436\u0435 \u0434\u0430 \u043e\u043a\u0430\u0436\u0435 \u0432\u043b\u0438\u044f\u043d\u0438\u0435 \u0432\u044a\u0440\u0445\u0443 \u0438\u0437\u0433\u0430\u0440\u044f\u043d\u0435\u0442\u043e \u043d\u0430 \u043c\u0430\u0437\u043d\u0438\u043d\u0438\u0442\u0435.<\/em><\/span><\/p>\n<hr \/>\n<p style=\"text-align: left;\"> <br \/><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"\u041a\u0430\u043a \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u0432\u043b\u0438\u044f\u0435 \u0432\u044a\u0440\u0445\u0443 \u0438\u0437\u0433\u0430\u0440\u044f\u043d\u0435\u0442\u043e \u043d\u0430 \u043c\u0430\u0437\u043d\u0438\u043d\u0438\u0442\u0435?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/XCNHPaQ.jpg\" alt=\"\u041a\u0430\u043a \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u0432\u043b\u0438\u044f\u0435 \u0432\u044a\u0440\u0445\u0443 \u0438\u0437\u0433\u0430\u0440\u044f\u043d\u0435\u0442\u043e \u043d\u0430 \u043c\u0430\u0437\u043d\u0438\u043d\u0438\u0442\u0435?\" width=\"600\" height=\"400\" \/><\/p>\n<p style=\"text-align: left;\"> <\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D0%9A%D0%B0%D0%BA_%D0%B2%D0%BB%D0%B8%D1%8F%D0%B5_%D0%BA%D1%80%D0%B5%D0%B0%D1%82%D0%B8%D0%BD%D1%8A%D1%82_%D0%B2%D1%8A%D1%80%D1%85%D1%83_%D0%BA%D0%BE%D0%B3%D0%BD%D0%B8%D1%82%D0%B8%D0%B2%D0%BD%D0%B8%D1%82%D0%B5_%D1%81%D0%BF%D0%BE%D1%81%D0%BE%D0%B1%D0%BD%D0%BE%D1%81%D1%82%D0%B8\"><\/span><span style=\"color: #339966;\">\u041a\u0430\u043a \u0432\u043b\u0438\u044f\u0435 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u0432\u044a\u0440\u0445\u0443 \u043a\u043e\u0433\u043d\u0438\u0442\u0438\u0432\u043d\u0438\u0442\u0435 \u0441\u043f\u043e\u0441\u043e\u0431\u043d\u043e\u0441\u0442\u0438?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: left;\">\u0410\u043a\u043e \u0433\u043b\u0435\u0434\u0430\u043c\u0435 \u043e\u0431\u0449\u043e\u0442\u043e \u043d\u0430 \u0437\u0434\u0440\u0430\u0432\u0435 \u043d\u0430 \u0447\u043e\u0432\u0435\u043a\u0430 \u043a\u0430\u0442\u043e \u0432\u0441\u0435\u044f\u0434\u043d\u043e \u0441\u044a\u0449\u0435\u0441\u0442\u0432\u043e, \u043e\u0442\u0434\u0435\u043b\u044f\u0449\u043e \u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0432\u0440\u0435\u043c\u0435 \u0437\u0430 \u0441\u044a\u043d, <strong>\u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u0438\u043c\u0430 \u043d\u0435\u0432\u0440\u043e\u043f\u0440\u043e\u0442\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0444\u0443\u043d\u043a\u0446\u0438\u0438 (\u0437\u0430\u0449\u0438\u0442\u0430\u0432\u0430 \u043c\u043e\u0437\u044a\u0447\u043d\u0438\u0442\u0435 \u043a\u043b\u0435\u0442\u043a\u0438) \u0438 \u043f\u0440\u0435\u0434\u043f\u0430\u0437\u0432\u0430 \u043c\u043e\u0437\u044a\u043a\u0430<\/strong>. <span style=\"color: #ff6600;\"><em>[9],[10]<\/em><\/span> \u0412\u044a\u043f\u0440\u0435\u043a\u0438 \u0442\u043e\u0432\u0430 \u043f\u0440\u0438 \u0443\u043f\u043e\u0442\u0440\u0435\u0431\u0430\u0442\u0430 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u043d\u0435 \u0441\u0435 \u043d\u0430\u0431\u043b\u044e\u0434\u0430\u0432\u0430\u0442 \u0432\u0438\u0434\u0438\u043c\u0438 \u0435\u0444\u0435\u043a\u0442\u0438 \u0432\u044a\u0440\u0445\u0443 \u043a\u043e\u0433\u043d\u0438\u0442\u0438\u0432\u043d\u0438\u0442\u0435 \u0441\u043f\u043e\u0441\u043e\u0431\u043d\u043e\u0441\u0442\u0438. \u041d\u043e \u043f\u0440\u0438 \u0432\u0435\u0433\u0435\u0442\u0430\u0440\u0438\u0430\u043d\u0446\u0438\u0442\u0435 \u0438\u043b\u0438 \u0432\u0435\u0433\u0430\u043d\u0438\u0442\u0435 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u043c\u043e\u0436\u0435 \u0434\u0430 \u043f\u043e\u0434\u043e\u0431\u0440\u0438 \u043f\u043e\u0437\u043d\u0430\u0432\u0430\u0442\u0435\u043b\u043d\u0438\u0442\u0435 \u0441\u043f\u043e\u0441\u043e\u0431\u043d\u043e\u0441\u0442\u0438. <span style=\"color: #ff6600;\"><em>[9]<\/em><\/span><\/p>\n<p style=\"text-align: left;\"> <\/p>\n<hr \/>\n<p style=\"text-align: left;\"><span style=\"color: #ff6600;\"><em><strong>\u041a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u043f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430 \u043f\u0430\u043c\u0435\u0442\u0442\u0430 \u0438 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435\u0442\u043e <\/strong><\/em><\/span><em style=\"color: #ff6600;\">\u043f\u0440\u0438 \u043f\u043e-\u0432\u044a\u0437\u0440\u0430\u0441\u0442\u043d\u0438\u0442\u0435 \u0445\u043e\u0440\u0430, \u043a\u0430\u043a\u0442\u043e \u0438 <\/em><em style=\"color: #ff6600;\">\u043f<\/em><em style=\"color: #ff6600;\">\u0440\u0438 \u0442\u0430\u0437\u0438 \u0447\u0430\u0441\u0442 \u043e\u0442 \u043f\u043e\u043f\u0443\u043b\u0430\u0446\u0438\u044f\u0442\u0430, \u043a\u043e\u044f\u0442\u043e \u0441\u0442\u0440\u0430\u0434\u0430 \u043e\u0442 \u0434\u0435\u0444\u0438\u0446\u0438\u0442 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d, \u0437\u0430\u0449\u043e\u0442\u043e \u043d\u0435 \u043a\u043e\u043d\u0441\u0443\u043c\u0438\u0440\u0430 \u043c\u0435\u0441\u043e [11].<\/em><\/p>\n<hr \/>\n<p style=\"text-align: left;\"> <\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"%D0%9A%D1%80%D0%B5%D0%B0%D1%82%D0%B8%D0%BD%D0%BE%D0%B2%D0%B8%D1%82%D0%B5_%D0%B4%D0%BE%D0%B1%D0%B0%D0%B2%D0%BA%D0%B8_%D0%BD%D0%B0_%D0%BF%D0%B0%D0%B7%D0%B0%D1%80%D0%B0_%D0%BF%D0%BE%D0%B4%D1%85%D0%BE%D0%B4%D1%8F%D1%89%D0%B8_%D0%BB%D0%B8_%D1%81%D0%B0_%D0%B7%D0%B0_%D0%B2%D0%B5%D0%B3%D0%B0%D0%BD%D0%B8\"><\/span><span style=\"color: #339966;\">\u041a\u0440\u0435\u0430\u0442\u0438\u043d\u043e\u0432\u0438\u0442\u0435 \u0434\u043e\u0431\u0430\u0432\u043a\u0438 \u043d\u0430 \u043f\u0430\u0437\u0430\u0440\u0430 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0438 \u043b\u0438 \u0441\u0430 \u0437\u0430 \u0432\u0435\u0433\u0430\u043d\u0438?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: left;\">\u0412\u044a\u043f\u0440\u0435\u043a\u0438 \u0447\u0435 \u043f\u0440\u0435\u0437 \u043f\u044a\u0440\u0432\u0438\u0442\u0435 \u0433\u043e\u0434\u0438\u043d\u0438 \u043d\u0430 \u043f\u0440\u043e\u0443\u0447\u0432\u0430\u043d\u0438\u044f \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u0435 <strong>\u0438\u0437\u043e\u043b\u0438\u0440\u0430\u043d \u043e\u0442 \u043c\u0435\u0441\u043e,<\/strong> \u0434\u043d\u0435\u0441 \u0441\u0435 \u043f\u0440\u043e\u0438\u0437\u0432\u0435\u0436\u0434\u0430 \u043f\u043e \u0441\u0438\u043d\u0442\u0435\u0442\u0438\u0447\u0435\u043d \u043f\u044a\u0442 \u0432 \u043b\u0430\u0431\u043e\u0440\u0430\u0442\u043e\u0440\u043d\u0438 \u0443\u0441\u043b\u043e\u0432\u0438\u044f \u043f\u0440\u0438 \u0443\u043f\u043e\u0442\u0440\u0435\u0431\u0430\u0442\u0430 \u043d\u0430 \u043f\u043e-\u0435\u0432\u0442\u0438\u043d\u0438 \u0438\u0437\u0442\u043e\u0447\u043d\u0438\u0446\u0438, \u043a\u043e\u0438\u0442\u043e <strong>\u0441\u0430 \u0441 \u0440\u0430\u0441\u0442\u0438\u0442\u0435\u043b\u0435\u043d \u043f\u0440\u043e\u0438\u0437\u0445\u043e\u0434. <\/strong><\/p>\n<p style=\"text-align: left;\"> <\/p>\n<hr \/>\n<p style=\"text-align: left;\"><span style=\"color: #ff6600;\"><em>\u0412\u044a\u0437\u043c\u043e\u0436\u043d\u043e \u0435 \u0434\u0430 \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u0438\u0437\u0446\u044f\u043b\u043e <strong>\u0432\u0435\u0433\u0430\u043d \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u043e\u0432 \u043f\u0440\u043e\u0434\u0443\u043a\u0442<\/strong>, \u043d\u043e \u0437\u0430 \u0432\u0441\u0435\u043a\u0438 \u0441\u043b\u0443\u0447\u0430\u0439 \u0432\u0438 \u043f\u0440\u0435\u043f\u043e\u0440\u044a\u0447\u0432\u0430\u043c\u0435 \u0434\u0430 \u0441\u0435 \u0441\u0432\u044a\u0440\u0436\u0435\u0442\u0435 \u0441 \u0434\u0438\u0441\u0442\u0440\u0438\u0431\u0443\u0442\u043e\u0440\u0430, \u0437\u0430 \u0434\u0430 \u0441\u0435 \u0443\u0432\u0435\u0440\u0438\u0442\u0435, \u0447\u0435 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u044a\u0442 \u043d\u0430\u0438\u0441\u0442\u0438\u043d\u0430 \u0435 \u0432\u0435\u0433\u0430\u043d. <\/em><\/span><\/p>\n<hr \/>\n<p style=\"text-align: left;\"><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"\u041a\u0440\u0435\u0430\u0442\u0438\u043d\u043e\u0432\u0438\u0442\u0435 \u0434\u043e\u0431\u0430\u0432\u043a\u0438 \u043d\u0430 \u043f\u0430\u0437\u0430\u0440\u0430 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0438 \u043b\u0438 \u0441\u0430 \u0437\u0430 \u0432\u0435\u0433\u0430\u043d\u0438?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/5-arm-workouts-5-fitness-models.jpg\" alt=\"\u041a\u0440\u0435\u0430\u0442\u0438\u043d\u043e\u0432\u0438\u0442\u0435 \u0434\u043e\u0431\u0430\u0432\u043a\u0438 \u043d\u0430 \u043f\u0430\u0437\u0430\u0440\u0430 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0438 \u043b\u0438 \u0441\u0430 \u0437\u0430 \u0432\u0435\u0433\u0430\u043d\u0438?\" width=\"600\" height=\"361\" \/><\/p>\n<p style=\"text-align: left;\"> <\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D0%9A%D0%BE%D0%B3%D0%B0_%D0%B5_%D0%B4%D0%BE%D0%B1%D1%80%D0%B5_%D0%B4%D0%B0_%D0%B3%D0%BE_%D0%BF%D1%80%D0%B8%D0%B5%D0%BC%D0%B0%D0%BC\"><\/span><span style=\"color: #339966;\">\u041a\u043e\u0433\u0430 \u0435 \u0434\u043e\u0431\u0440\u0435 \u0434\u0430 \u0433\u043e \u043f\u0440\u0438\u0435\u043c\u0430\u043c?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: left;\">\u041c\u043e\u0436\u0435 \u0434\u0430 \u043f\u0440\u0438\u0435\u043c\u0430\u0442\u0435 <strong>\u043a\u0440\u0435\u0430\u0442\u0438\u043d \u043f\u043e \u0432\u0441\u044f\u043a\u043e \u0432\u0440\u0435\u043c\u0435, \u043a\u043e\u0433\u0430\u0442\u043e \u0432\u0438 \u0435 \u0443\u0434\u043e\u0431\u043d\u043e<\/strong>. \u0422\u043e\u0432\u0430 \u043d\u0435 \u0435 \u0441\u0442\u0438\u043c\u0443\u043b\u0430\u043d\u0442 (\u043f\u0440\u0438\u0435\u043c\u044a\u0442 \u043d\u0430 \u0441\u0442\u0438\u043c\u0443\u043b\u0430\u043d\u0442\u0438 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0435 \u0441\u044a\u043e\u0431\u0440\u0430\u0437\u0435\u043d \u0432\u0440\u0435\u043c\u0435\u0432\u043e), \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u0434\u0435\u0439\u0441\u0442\u0432\u0430 \u043d\u0430 \u043f\u0440\u0438\u043d\u0446\u0438\u043f\u0430 \u043d\u0430 \u043d\u0430\u0441\u0438\u0449\u0430\u043d\u0435, \u0442\u0430\u043a\u0430 \u0447\u0435 \u043a\u043e\u0433\u0430\u0442\u043e \u0442\u044f\u043b\u043e\u0442\u043e \u0432\u0438 \u0435 \u043d\u0430\u0441\u0438\u0442\u0435\u043d\u043e, \u0432\u0441\u0438\u0447\u043a\u043e \u0435 \u043d\u0430\u0440\u0435\u0434.<br \/> <\/p>\n<hr \/>\n<p style=\"text-align: left;\"><span style=\"color: #ff6600;\"><em>\u0422\u0430\u043a\u0430 \u0447\u0435 \u0434\u0430\u043b\u0438 \u0449\u0435 \u0433\u043e \u043f\u0440\u0438\u0435\u043c\u0430\u0442\u0435 \u0441\u0443\u0442\u0440\u0438\u043d \u0441\u043b\u0435\u0434 \u0441\u0442\u0430\u0432\u0430\u043d\u0435 \u043e\u0442 \u0441\u044a\u043d, \u043f\u0440\u0435\u0434\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430, \u0438\u043b\u0438 \u0432\u0435\u0447\u0435\u0440 \u043d\u0435\u043f\u043e\u0441\u0440\u0435\u0434\u0441\u0442\u0432\u0435\u043d\u043e \u043f\u0440\u0435\u0434\u0438 \u043b\u044f\u0433\u0430\u043d\u0435, \u043d\u044f\u043c\u0430 \u043d\u0438\u043a\u0430\u043a\u0432\u0438 \u0437\u043d\u0430\u0447\u0435\u043d\u0438\u0435. <strong>\u041f\u0440\u043e\u0441\u0442\u043e \u0433\u043e \u043f\u0440\u0438\u0435\u043c\u0430\u0439\u0442\u0435.<\/strong><\/em><\/span><\/p>\n<hr \/>\n<p style=\"text-align: left;\"> <\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D0%98%D0%BC%D0%B0_%D0%BB%D0%B8_%D0%BA%D1%80%D0%B5%D0%B0%D1%82%D0%B8%D0%BD%D1%8A%D1%82_%D0%B8_%D0%B4%D1%80%D1%83%D0%B3%D0%B8_%D0%B5%D1%84%D0%B5%D0%BA%D1%82%D0%B8\"><\/span><span style=\"color: #339966;\">\u0418\u043c\u0430 \u043b\u0438 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u0438 \u0434\u0440\u0443\u0433\u0438 \u0435\u0444\u0435\u043a\u0442\u0438?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: left;\">\u0421\u044a\u0449\u0435\u0441\u0442\u0432\u0443\u0432\u0430\u0442 \u043c\u043d\u043e\u0433\u043e \u043f\u0440\u043e\u0443\u0447\u0432\u0430\u043d\u0438\u044f, \u043a\u043e\u0438\u0442\u043e \u0434\u043e\u043a\u0430\u0437\u0432\u0430\u0442 \u0444\u0430\u043a\u0442\u0430, \u0447\u0435 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u043c\u043e\u0436\u0435 \u0434\u0430 \u043f\u043e\u0434\u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0430 \u043f\u043e \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0438 \u043d\u0430\u0447\u0438\u043d\u0438. \u041a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u0441\u0435 \u0431\u043e\u0440\u0438 \u0441\u0440\u0435\u0449\u0443 \u0434\u0435\u043f\u0440\u0435\u0441\u0438\u044f\u0442\u0430 <span style=\"color: #ff6600;\"><em>[12], <\/em><\/span>\u043d\u0435\u0432\u0440\u043e\u043b\u043e\u0433\u0438\u0447\u043d\u0438\u0442\u0435 \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u0438, \u043e\u0441\u044a\u0449\u0435\u0441\u0442\u0432\u044f\u0432\u0430 \u043c\u0435\u043c\u0431\u0440\u0430\u043d\u043d\u0438 \u0437\u0430\u0449\u0438\u0442\u043d\u0438 \u0435\u0444\u0435\u043a\u0442\u0438, \u0434\u0435\u0439\u0441\u0442\u0432\u0430 \u043a\u0430\u0442\u043e \u0430\u043d\u0442\u0438\u0434\u0438\u0430\u0431\u0435\u0442\u043d\u043e \u0441\u0440\u0435\u0434\u0441\u0442\u0432\u043e <em><span style=\"color: #ff6600;\">[13] <\/span><\/em> \u0438 \u0434\u043e\u0440\u0438 \u043f\u043e\u0434\u043f\u043e\u043c\u0430\u0433\u0430 \u043a\u043e\u0433\u043d\u0438\u0442\u0438\u0432\u043d\u0438\u0442\u0435 \u0441\u043f\u043e\u0441\u043e\u0431\u043d\u043e\u0441\u0442\u0438.<br \/> <\/p>\n<hr \/>\n<p style=\"text-align: left;\"><em><span style=\"color: #ff6600;\">\u0410\u0431\u0441\u043e\u043b\u044e\u0442\u043d\u0438\u044f\u0442 \u043d\u0435\u0434\u043e\u0441\u0442\u0438\u0433 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0435 <strong>\u0433\u0435\u043d\u0435\u0442\u0438\u0447\u043d\u043e \u0440\u0430\u0437\u0441\u0442\u0440\u043e\u0439\u0441\u0442\u0432\u043e<\/strong>, \u043f\u0440\u0438\u0447\u0438\u043d\u044f\u0432\u0430\u0449\u043e \u0443\u043c\u0441\u0442\u0432\u0435\u043d\u0430 \u0438\u0437\u043e\u0441\u0442\u0430\u043d\u0430\u043b\u043e\u0441\u0442.<\/span><\/em><\/p>\n<hr \/>\n<p style=\"text-align: left;\"> <br \/><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"\u0421\u0442\u0440\u0430\u043d\u0438\u0447\u043d\u0438 \u0435\u0444\u0435\u043a\u0442\u0438 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d, \u0440\u044a\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e \u0437\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u0430\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/hit.jpg\" alt=\"\u0421\u0442\u0440\u0430\u043d\u0438\u0447\u043d\u0438 \u0435\u0444\u0435\u043a\u0442\u0438 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d, \u0440\u044a\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e \u0437\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d\u0430\" width=\"600\" height=\"338\" \/><\/p>\n<p style=\"text-align: left;\"> <\/p>\n<p style=\"text-align: left;\">\u041a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u043d\u0430\u0438\u0441\u0442\u0438\u043d\u0430 \u0434\u0435\u0439\u0441\u0442\u0432\u0430. \u0421\u043b\u0435\u0434 \u043f\u0440\u0438\u0435\u043c\u0430 \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u043d\u044f\u043c\u0430 \u0434\u0430 \u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0441\u0443\u043f\u0435\u0440 \u0441\u0438\u043b\u043d\u0438 \u0432\u0435\u0434\u043d\u0430\u0433\u0430 \u043d\u0430 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u0430\u0442\u0430 \u043d\u043e\u0449, \u043d\u043e <strong>\u0449\u0435 \u0432\u0438 \u043f\u043e\u0437\u0432\u043e\u043b\u0438 \u0434\u0430 \u0432\u0434\u0438\u0433\u0430\u0442\u0435 \u043f\u043e-\u0433\u043e\u043b\u0435\u043c\u0438 \u0442\u0435\u0436\u0435\u0441\u0442\u0438<\/strong>. \u0422\u043e\u0432\u0430 \u0432 \u043a\u0440\u0430\u0439\u043d\u0430 \u0441\u043c\u0435\u0442\u043a\u0430 \u0449\u0435 \u0434\u043e\u0432\u0435\u0434\u0435 \u0434\u043e \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0430 \u0434\u0430<strong> \u0431\u044a\u0434\u0435\u0442\u0435 \u043f\u043e-\u0441\u0438\u043b\u043d\u0438<\/strong>. \u0418 \u043d\u0435 \u0441\u0430\u043c\u043e \u0442\u043e\u0432\u0430. \u041a\u0440\u0435\u0430\u0442\u0438\u043d\u044a\u0442 \u0438\u043c\u0430 \u043f\u043e\u0442\u0435\u043d\u0446\u0438\u0430\u043b \u0434\u0430 \u043f\u043e\u0434\u043f\u043e\u043c\u0430\u0433\u0430 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0430 \u043f\u043e \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0438 \u043d\u0430\u0447\u0438\u043d\u0438 &#8211; \u0442\u043e\u0439 \u0432\u043b\u0438\u044f\u0435 \u0431\u043b\u0430\u0433\u043e\u043f\u0440\u0438\u044f\u0442\u043d\u043e \u0432\u044a\u0440\u0445\u0443 \u043a\u043b\u0435\u0442\u044a\u0447\u043d\u0438\u0442\u0435 \u043c\u0435\u043c\u0431\u0440\u0430\u043d\u0438, \u043f\u0440\u0435\u0434\u043f\u0430\u0437\u0432\u0430 \u043c\u043e\u0437\u044a\u0447\u043d\u0438\u0442\u0435 \u043a\u043b\u0435\u0442\u043a\u0438 \u0438 \u0442\u043d.<\/p>\n<p style=\"text-align: left;\"> <\/p>\n<h3 style=\"text-align: left;\">\u0418\u0437\u0442\u043e\u0447\u043d\u0438\u0446\u0438:<\/h3>\n<p><em><span style=\"color: #ff6600;\">[1]<\/span> <\/em>Wallimann T, Tokarska-Schlattner M, Schlattner U. The creatine kinase system and pleiotropic effects of creatine. Amino Acids. (2011)<br \/><em><span style=\"color: #ff6600;\">[2]<\/span> <\/em>Rawson ES, et al. Low-dose creatine supplementation enhances fatigue resistance in the absence of weight gain. Nutrition. (2011)<br \/><span style=\"color: #ff6600;\"><em>[3] <\/em><\/span>Terjung RL, et al. American College of Sports Medicine roundtable. The physiological and health effects of oral creatine supplementation. Med Sci Sports Exerc. (2000)<br \/><em><span style=\"color: #ff6600;\">[4]<\/span> <\/em>Rawson ES, et al. Effects of repeated creatine supplementation on muscle, plasma, and urine creatine levels. J Strength Cond Res. (2004)<br \/><span style=\"color: #ff6600;\"><em>[5] <\/em><\/span>Guthmiller P, et al. Cloning and sequencing of rat kidney L-arginine:glycine amidinotransferase. Studies on the mechanism of regulation by growth hormone and creatine. J Biol Chem. (1994)<br \/><span style=\"color: #ff6600;\"><em>[6] <\/em><\/span>McGuire DM, et al. Repression of rat kidney L-arginine:glycine amidinotransferase synthesis by creatine at a pretranslational level. J Biol Chem. (1984)<br \/><span style=\"color: #ff6600;\"><em>[7] <\/em><\/span>Brosnan JT, da Silva RP, Brosnan ME. The metabolic burden of creatine synthesis. Amino Acids. (2011)<br \/>Van der Merwe J, Brooks NE, Myburgh KH. Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players. Clin J Sport Med. (2009)<br \/><em><span style=\"color: #ff6600;\">[8]<\/span> <\/em>Benton D, Donohoe R. The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores. Br J Nutr. (2011)<br \/><span style=\"color: #ff6600;\"><em>[9] <\/em><\/span>Rawson ES, et al. Creatine supplementation does not improve cognitive function in young adults. Physiol Behav. (2008)<br \/><em><span style=\"color: #ff6600;\">[10]<\/span> <\/em>McMorris T, et al. Creatine supplementation, sleep deprivation, cortisol, melatonin and behavior. Physiol Behav. (2007)<br \/><em><span style=\"color: #ff6600;\">[11<\/span><em><span style=\"color: #ff6600;\">]<\/span> <\/em><\/em>Lyoo IK, et al. A randomized, double-blind placebo-controlled trial of oral creatine monohydrate augmentation for enhanced response to a selective serotonin reuptake inhibitor in women with major depressive disorder. Am J Psychiatry. (2012)<br \/><em><span style=\"color: #ff6600;\">[12<\/span><em><span style=\"color: #ff6600;\">]<\/span> <\/em><\/em>Alves CR, et al. Creatine-induced glucose uptake in type 2 diabetes: a role for AMPK-\u00ce\u00b1. Amino Acids. (2012)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u041a\u0440\u0435\u0430\u0442\u0438\u043d &#8211; \u043a\u0430\u043a\u0432\u043e \u0435 \u0442\u043e\u0432\u0430, \u043a\u043e\u0439 \u0435 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438\u044f\u0442 \u043a\u0440\u0435\u0430\u0442\u0438\u043d, \u0434\u043e\u0437\u0438\u0440\u0430\u043d\u0435, \u043a\u0430\u043a\u0432\u043e \u0449\u0435 \u0441\u0442\u0430\u043d\u0435, \u0430\u043a\u043e \u043f\u0440\u0435\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0434\u0430 \u043f\u0440\u0438\u0435\u043c\u0430\u0442\u0435 \u043a\u0440\u0435\u0430\u0442\u0438\u043d? \u041f\u0440\u043e\u0447\u0435\u0442\u0435\u0442\u0435 \u0432 \u0420\u044a\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e\u0442\u043e \u0437\u0430 \u043f\u0440\u0438\u0435\u043c \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d.<\/p>\n","protected":false},"author":25,"featured_media":141408,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[72],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-167025","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-chranytelny-dobavky","8":"h-entry","9":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0420\u044a\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e \u0437\u0430 \u043f\u0440\u0438\u0435\u043c \u043d\u0430 \u043a\u0440\u0435\u0430\u0442\u0438\u043d \u0437\u0430 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u0435\u043d \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u043d \u0440\u0430\u0441\u0442\u0435\u0436 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u041a\u0440\u0435\u0430\u0442\u0438\u043d - \u043a\u0430\u043a\u0432\u043e \u0435 \u0442\u043e\u0432\u0430, \u043a\u043e\u0439 \u0435 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438\u044f\u0442 \u043a\u0440\u0435\u0430\u0442\u0438\u043d, \u0434\u043e\u0437\u0438\u0440\u0430\u043d\u0435, \u043a\u0430\u043a\u0432\u043e \u0449\u0435 \u0441\u0442\u0430\u043d\u0435, \u0430\u043a\u043e \u043f\u0440\u0435\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0434\u0430 \u043f\u0440\u0438\u0435\u043c\u0430\u0442\u0435 \u043a\u0440\u0435\u0430\u0442\u0438\u043d? 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