{"id":186575,"date":"2020-10-01T10:13:12","date_gmt":"2020-10-01T08:13:12","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=186575"},"modified":"2021-05-04T17:22:45","modified_gmt":"2021-05-04T15:22:45","slug":"%d0%bc%d0%be%d0%b6%d0%b5%d1%82%d0%b5-%d0%bb%d0%b8-%d0%b2%d1%8b-%d0%b1%d1%8b%d1%81%d1%82%d1%80%d0%b5%d0%b5-%d0%bd%d0%b0%d0%b1%d1%80%d0%b0%d1%82%d1%8c-%d0%bc%d1%8b%d1%88%d0%b5%d1%87%d0%bd%d1%83%d1%8e","status":"publish","type":"post","link":"https:\/\/gymbeam.ua\/blog\/%d0%bc%d0%be%d0%b6%d0%b5%d1%82%d0%b5-%d0%bb%d0%b8-%d0%b2%d1%8b-%d0%b1%d1%8b%d1%81%d1%82%d1%80%d0%b5%d0%b5-%d0%bd%d0%b0%d0%b1%d1%80%d0%b0%d1%82%d1%8c-%d0%bc%d1%8b%d1%88%d0%b5%d1%87%d0%bd%d1%83%d1%8e\/","title":{"rendered":"\u041c\u043e\u0436\u0435\u0442\u0435 \u043b\u0438 \u0432\u044b \u0431\u044b\u0441\u0442\u0440\u0435\u0435 \u043d\u0430\u0431\u0440\u0430\u0442\u044c \u043c\u044b\u0448\u0435\u0447\u043d\u0443\u044e \u043c\u0430\u0441\u0441\u0443 \u0438\u043b\u0438 \u043f\u043e\u0445\u0443\u0434\u0435\u0442\u044c, \u0448\u043e\u043a\u0438\u0440\u0443\u044f \u0441\u0432\u043e\u0438 \u043c\u044b\u0448\u0446\u044b?"},"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.ua\/blog\/%d0%bc%d0%be%d0%b6%d0%b5%d1%82%d0%b5-%d0%bb%d0%b8-%d0%b2%d1%8b-%d0%b1%d1%8b%d1%81%d1%82%d1%80%d0%b5%d0%b5-%d0%bd%d0%b0%d0%b1%d1%80%d0%b0%d1%82%d1%8c-%d0%bc%d1%8b%d1%88%d0%b5%d1%87%d0%bd%d1%83%d1%8e\/#%D0%A7%D1%82%D0%BE_%D0%B4%D0%B2%D0%B8%D0%B6%D0%B5%D1%82_%D1%83%D1%81%D0%BF%D0%B5%D1%88%D0%BD%D1%8B%D0%BC%D0%B8_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B0%D0%BC%D0%B8_%D0%B8_%D1%80%D0%B0%D0%B7%D0%B2%D0%B5_%D0%BF%D0%BE%D1%81%D1%82%D0%BE%D1%8F%D0%BD%D0%BD%D1%8B%D0%B5_%D0%B8%D0%B7%D0%BC%D0%B5%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D0%B2_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B0%D1%85_%D0%B8_%D0%BC%D1%8B%D1%88%D0%B5%D1%87%D0%BD%D1%8B%D0%B9_%C2%AB%D1%88%D0%BE%D0%BA%C2%BB_%D0%BD%D0%B5_%D0%BD%D1%83%D0%B6%D0%BD%D1%8B\" title=\"\u0427\u0442\u043e \u0434\u0432\u0438\u0436\u0435\u0442 \u0443\u0441\u043f\u0435\u0448\u043d\u044b\u043c\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u043c\u0438, \u0438 \u0440\u0430\u0437\u0432\u0435 \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u044b\u0435 \u0438\u0437\u043c\u0435\u043d\u0435\u043d\u0438\u044f \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445 \u0438 \u043c\u044b\u0448\u0435\u0447\u043d\u044b\u0439 \u00ab\u0448\u043e\u043a\u00bb \u043d\u0435 \u043d\u0443\u0436\u043d\u044b?\">\u0427\u0442\u043e \u0434\u0432\u0438\u0436\u0435\u0442 \u0443\u0441\u043f\u0435\u0448\u043d\u044b\u043c\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u043c\u0438, \u0438 \u0440\u0430\u0437\u0432\u0435 \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u044b\u0435 \u0438\u0437\u043c\u0435\u043d\u0435\u043d\u0438\u044f \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445 \u0438 \u043c\u044b\u0448\u0435\u0447\u043d\u044b\u0439 \u00ab\u0448\u043e\u043a\u00bb \u043d\u0435 \u043d\u0443\u0436\u043d\u044b?<\/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.ua\/blog\/%d0%bc%d0%be%d0%b6%d0%b5%d1%82%d0%b5-%d0%bb%d0%b8-%d0%b2%d1%8b-%d0%b1%d1%8b%d1%81%d1%82%d1%80%d0%b5%d0%b5-%d0%bd%d0%b0%d0%b1%d1%80%d0%b0%d1%82%d1%8c-%d0%bc%d1%8b%d1%88%d0%b5%d1%87%d0%bd%d1%83%d1%8e\/#%D0%9F%D1%80%D0%B0%D0%B2%D0%B8%D0%BB%D1%8C%D0%BD%D0%BE%D0%B5_%D0%BF%D0%BB%D0%B0%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%B0%D0%BD%D0%B8%D0%B5_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BE%D0%BA_%D0%B2%D0%B5%D0%B4%D0%B5%D1%82_%D0%BA_%D1%81%D0%B5%D0%BA%D1%81%D1%83%D0%B0%D0%BB%D1%8C%D0%BD%D0%BE%D0%B9_%D1%84%D0%B8%D0%B3%D1%83%D1%80%D0%B5_%D0%B8_%D0%BE%D1%82%D0%BB%D0%B8%D1%87%D0%BD%D1%8B%D0%BC_%D1%81%D0%BF%D0%BE%D1%80%D1%82%D0%B8%D0%B2%D0%BD%D1%8B%D0%BC_%D1%80%D0%B5%D0%B7%D1%83%D0%BB%D1%8C%D1%82%D0%B0%D1%82%D0%B0%D0%BC\" title=\"\u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0435 \u043f\u043b\u0430\u043d\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0432\u0435\u0434\u0435\u0442 \u043a \u0441\u0435\u043a\u0441\u0443\u0430\u043b\u044c\u043d\u043e\u0439 \u0444\u0438\u0433\u0443\u0440\u0435 \u0438 \u043e\u0442\u043b\u0438\u0447\u043d\u044b\u043c \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u044b\u043c \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u0430\u043c\">\u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0435 \u043f\u043b\u0430\u043d\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0432\u0435\u0434\u0435\u0442 \u043a \u0441\u0435\u043a\u0441\u0443\u0430\u043b\u044c\u043d\u043e\u0439 \u0444\u0438\u0433\u0443\u0440\u0435 \u0438 \u043e\u0442\u043b\u0438\u0447\u043d\u044b\u043c \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u044b\u043c \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u0430\u043c<\/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.ua\/blog\/%d0%bc%d0%be%d0%b6%d0%b5%d1%82%d0%b5-%d0%bb%d0%b8-%d0%b2%d1%8b-%d0%b1%d1%8b%d1%81%d1%82%d1%80%d0%b5%d0%b5-%d0%bd%d0%b0%d0%b1%d1%80%d0%b0%d1%82%d1%8c-%d0%bc%d1%8b%d1%88%d0%b5%d1%87%d0%bd%d1%83%d1%8e\/#%D0%9A%D0%B0%D0%BA_%D0%BF%D1%80%D0%B0%D0%B2%D0%B8%D0%BB%D1%8C%D0%BD%D0%BE_%D1%83%D0%BB%D1%83%D1%87%D1%88%D0%B8%D1%82%D1%8C_%D1%81%D0%BF%D0%BE%D1%80%D1%82%D0%B8%D0%B2%D0%BD%D1%8B%D0%B5_%D1%80%D0%B5%D0%B7%D1%83%D0%BB%D1%8C%D1%82%D0%B0%D1%82%D1%8B_%D0%B8_%D0%BF%D1%80%D0%B5%D0%BE%D0%B4%D0%BE%D0%BB%D0%B5%D1%82%D1%8C_%D0%B7%D0%B0%D1%81%D1%82%D0%BE%D0%B9_%D0%B2_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B0%D1%85_%D0%B8_%D0%BF%D0%BE%D1%85%D1%83%D0%B4%D0%B0%D0%BD%D0%B8%D0%B8\" title=\"\u041a\u0430\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e \u0443\u043b\u0443\u0447\u0448\u0438\u0442\u044c \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u044b\u0435 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u044b \u0438 \u043f\u0440\u0435\u043e\u0434\u043e\u043b\u0435\u0442\u044c \u0437\u0430\u0441\u0442\u043e\u0439 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445 \u0438 \u043f\u043e\u0445\u0443\u0434\u0430\u043d\u0438\u0438?\">\u041a\u0430\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e \u0443\u043b\u0443\u0447\u0448\u0438\u0442\u044c \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u044b\u0435 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u044b \u0438 \u043f\u0440\u0435\u043e\u0434\u043e\u043b\u0435\u0442\u044c \u0437\u0430\u0441\u0442\u043e\u0439 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445 \u0438 \u043f\u043e\u0445\u0443\u0434\u0430\u043d\u0438\u0438?<\/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.ua\/blog\/%d0%bc%d0%be%d0%b6%d0%b5%d1%82%d0%b5-%d0%bb%d0%b8-%d0%b2%d1%8b-%d0%b1%d1%8b%d1%81%d1%82%d1%80%d0%b5%d0%b5-%d0%bd%d0%b0%d0%b1%d1%80%d0%b0%d1%82%d1%8c-%d0%bc%d1%8b%d1%88%d0%b5%d1%87%d0%bd%d1%83%d1%8e\/#3_%D0%BC%D0%B5%D1%85%D0%B0%D0%BD%D0%B8%D0%B7%D0%BC%D0%B0_%D1%81%D1%82%D0%B8%D0%BC%D1%83%D0%BB%D0%B8%D1%80%D1%83%D1%8E%D1%89%D0%B8%D0%B5_%D1%80%D0%BE%D1%81%D1%82_%D0%BC%D1%8B%D1%88%D1%86_%D0%B1%D0%B5%D0%B7_%D0%BA%D0%BE%D1%82%D0%BE%D1%80%D1%8B%D1%85_%D1%80%D0%B5%D0%B7%D1%83%D0%BB%D1%8C%D1%82%D0%B0%D1%82%D0%B0_%D0%BD%D0%B5_%D0%B1%D1%83%D0%B4%D0%B5%D1%82\" title=\"3 \u043c\u0435\u0445\u0430\u043d\u0438\u0437\u043c\u0430, \u0441\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u0443\u044e\u0449\u0438\u0435 \u0440\u043e\u0441\u0442 \u043c\u044b\u0448\u0446, \u0431\u0435\u0437 \u043a\u043e\u0442\u043e\u0440\u044b\u0445 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u0430 \u043d\u0435 \u0431\u0443\u0434\u0435\u0442\">3 \u043c\u0435\u0445\u0430\u043d\u0438\u0437\u043c\u0430, \u0441\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u0443\u044e\u0449\u0438\u0435 \u0440\u043e\u0441\u0442 \u043c\u044b\u0448\u0446, \u0431\u0435\u0437 \u043a\u043e\u0442\u043e\u0440\u044b\u0445 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u0430 \u043d\u0435 \u0431\u0443\u0434\u0435\u0442<\/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.ua\/blog\/%d0%bc%d0%be%d0%b6%d0%b5%d1%82%d0%b5-%d0%bb%d0%b8-%d0%b2%d1%8b-%d0%b1%d1%8b%d1%81%d1%82%d1%80%d0%b5%d0%b5-%d0%bd%d0%b0%d0%b1%d1%80%d0%b0%d1%82%d1%8c-%d0%bc%d1%8b%d1%88%d0%b5%d1%87%d0%bd%d1%83%d1%8e\/#%D0%9F%D0%B5%D1%80%D0%B8%D0%BE%D0%B4%D0%B8%D0%B7%D0%B0%D1%86%D0%B8%D1%8F_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BE%D0%BA_%D1%80%D0%B0%D0%B7%D0%B2%D0%B5_%C2%AB%D0%BC%D1%8B%D1%88%D0%B5%D1%87%D0%BD%D1%8B%D0%B9_%D1%88%D0%BE%D0%BA%C2%BB_%D0%B8_%D1%87%D0%B0%D1%81%D1%82%D0%B0%D1%8F_%D1%81%D0%BC%D0%B5%D0%BD%D0%B0_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BE%D0%BA_%D1%81%D0%BE%D0%B2%D0%B5%D1%80%D1%88%D0%B5%D0%BD%D0%BD%D0%BE_%D0%BD%D0%B5_%D0%BD%D1%83%D0%B6%D0%BD%D1%8B\" title=\"\u041f\u0435\u0440\u0438\u043e\u0434\u0438\u0437\u0430\u0446\u0438\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a: \u0440\u0430\u0437\u0432\u0435 \u00ab\u043c\u044b\u0448\u0435\u0447\u043d\u044b\u0439 \u0448\u043e\u043a\u00bb \u0438 \u0447\u0430\u0441\u0442\u0430\u044f \u0441\u043c\u0435\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0441\u043e\u0432\u0435\u0440\u0448\u0435\u043d\u043d\u043e \u043d\u0435 \u043d\u0443\u0436\u043d\u044b?\">\u041f\u0435\u0440\u0438\u043e\u0434\u0438\u0437\u0430\u0446\u0438\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a: \u0440\u0430\u0437\u0432\u0435 \u00ab\u043c\u044b\u0448\u0435\u0447\u043d\u044b\u0439 \u0448\u043e\u043a\u00bb \u0438 \u0447\u0430\u0441\u0442\u0430\u044f \u0441\u043c\u0435\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0441\u043e\u0432\u0435\u0440\u0448\u0435\u043d\u043d\u043e \u043d\u0435 \u043d\u0443\u0436\u043d\u044b?<\/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.ua\/blog\/%d0%bc%d0%be%d0%b6%d0%b5%d1%82%d0%b5-%d0%bb%d0%b8-%d0%b2%d1%8b-%d0%b1%d1%8b%d1%81%d1%82%d1%80%d0%b5%d0%b5-%d0%bd%d0%b0%d0%b1%d1%80%d0%b0%d1%82%d1%8c-%d0%bc%d1%8b%d1%88%d0%b5%d1%87%d0%bd%d1%83%d1%8e\/#%D0%A7%D1%82%D0%BE_%D0%B2%D1%8B_%D0%BF%D0%BE%D0%BB%D1%83%D1%87%D0%B8%D1%82%D0%B5_%D0%BE%D1%82_%D1%8D%D1%82%D0%BE%D0%B3%D0%BE\" title=\"\u0427\u0442\u043e \u0432\u044b \u043f\u043e\u043b\u0443\u0447\u0438\u0442\u0435 \u043e\u0442 \u044d\u0442\u043e\u0433\u043e?\">\u0427\u0442\u043e \u0432\u044b \u043f\u043e\u043b\u0443\u0447\u0438\u0442\u0435 \u043e\u0442 \u044d\u0442\u043e\u0433\u043e?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0412\u044b, \u0432\u0435\u0440\u043e\u044f\u0442\u043d\u043e, \u0438\u0441\u043f\u044b\u0442\u0430\u0435\u0442\u0435 \u043d\u0430\u0441\u0442\u043e\u044f\u0449\u0438\u0439 \u0448\u043e\u043a, \u043a\u043e\u0433\u0434\u0430 \u043e\u043a\u0430\u0436\u0435\u0442\u0435\u0441\u044c \u043f\u043e\u0434 <strong>\u0445\u043e\u043b\u043e\u0434\u043d\u044b\u043c \u0434\u0443\u0448\u0435\u043c \u0443\u0442\u0440\u043e\u043c<\/strong>, \u0432\u0441\u0442\u0440\u0435\u0442\u0438\u0442\u0435 \u043c\u0435\u0434\u0432\u0435\u0434\u044f \u0432 \u043b\u0435\u0441\u0443 \u0438\u043b\u0438 \u043e\u043a\u0430\u0436\u0435\u0442\u0435\u0441\u044c \u043f\u0435\u0440\u0435\u0434 \u043a\u0430\u0440\u0442\u043e\u0439 \u043d\u044c\u044e-\u0439\u043e\u0440\u043a\u0441\u043a\u043e\u0433\u043e \u043c\u0435\u0442\u0440\u043e, \u200b\u200b\u0445\u043e\u0442\u044f \u0434\u043e \u0441\u0438\u0445 \u043f\u043e\u0440 \u0436\u0438\u043b\u0438 \u043e\u0434\u043d\u0438. <strong>\u041c\u043e\u0436\u043d\u043e \u043b\u0438 \u00ab\u0448\u043e\u043a\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u0438 \u0437\u0430\u043f\u0443\u0442\u0430\u0442\u044c<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0418\u0434\u0435\u044f \u0431\u044b\u043b\u0430 \u0434\u043e\u0432\u043e\u043b\u044c\u043d\u043e \u043f\u043e\u043f\u0443\u043b\u044f\u0440\u043d\u0430 \u0441\u0440\u0435\u0434\u0438 <strong>\u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0432\u044b\u0441\u043e\u043a\u043e\u0439 \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u0438 P90X \u0438 \u0444\u0438\u0442\u043d\u0435\u0441-\u0442\u0440\u0435\u043d\u0435\u0440\u0430 \u0422\u043e\u043d\u0438 \u0425\u043e\u0440\u0442\u043e\u043d\u0430<\/strong>. \u0414\u043b\u044f \u0431\u043e\u043b\u0435\u0435 \u0431\u044b\u0441\u0442\u0440\u044b\u0445 \u0438 \u0437\u0430\u043c\u0435\u0442\u043d\u044b\u0445 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u043e\u0432 \u043f\u043e \u044d\u0442\u043e\u043c\u0443 \u043c\u0435\u0442\u043e\u0434\u0443 \u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u043e <strong>\u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u043e \u043d\u0430\u0433\u0440\u0443\u0436\u0430\u0442\u044c \u043c\u044b\u0448\u0446\u044b<\/strong> \u0438\u043b\u0438 <strong>\u0438\u043d\u044b\u043c \u043e\u0431\u0440\u0430\u0437\u043e\u043c \u0448\u043e\u043a\u0438\u0440\u043e\u0432\u0430\u0442\u044c <\/strong>\u0438 <strong>\u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u043e \u043c\u0435\u043d\u044f\u044e\u0449\u0443\u044e\u0441\u044f \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0443 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a<\/strong>. \u042d\u0442\u043e \u043c\u043e\u0433\u0443\u0442 \u0431\u044b\u0442\u044c <strong>\u044d\u043b\u0435\u043c\u0435\u043d\u0442\u044b \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a, \u043a\u0430\u0440\u0430\u0442\u0435, \u0439\u043e\u0433\u0438, \u0441\u043f\u0440\u0438\u043d\u0442\u0435\u0440\u0441\u043a\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a<\/strong> \u0438 <strong>\u0434\u0440\u0443\u0433\u0438\u0445 \u0432\u0438\u0434\u043e\u0432 \u0441\u043f\u043e\u0440\u0442\u0430<\/strong> \u0438\u0437 \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u044b\u0445 \u0441\u0444\u0435\u0440 \u0434\u0435\u044f\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u0438. \u0412 \u0430\u043d\u0433\u043b\u0438\u0439\u0441\u043a\u043e\u043c \u044f\u0437\u044b\u043a\u0435 \u044d\u0442\u043e\u0442 \u0442\u0435\u0440\u043c\u0438\u043d \u0438\u0437\u0432\u0435\u0441\u0442\u0435\u043d \u043a\u0430\u043a <strong>Muscle Confusion.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-1124x751.jpg\" alt=\"\u041c\u043e\u0436\u043d\u043e \u043b\u0438 \u0431\u044b\u0441\u0442\u0440\u0435\u0435 \u043d\u0430\u0440\u0430\u0441\u0442\u0438\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u0438\u043b\u0438 \u043f\u043e\u0445\u0443\u0434\u0435\u0442\u044c, \u0448\u043e\u043a\u0438\u0440\u0443\u044f \u043c\u044b\u0448\u0446\u044b?\" class=\"wp-image-183539\" width=\"843\" height=\"563\" title=\"\u041c\u043e\u0436\u043d\u043e \u043b\u0438 \u0431\u044b\u0441\u0442\u0440\u0435\u0435 \u043d\u0430\u0440\u0430\u0441\u0442\u0438\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u0438\u043b\u0438 \u043f\u043e\u0445\u0443\u0434\u0435\u0442\u044c, \u0448\u043e\u043a\u0438\u0440\u0443\u044f \u043c\u044b\u0448\u0446\u044b?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>\u041f\u0440\u043e\u0449\u0435 \u0433\u043e\u0432\u043e\u0440\u044f, \u0440\u0435\u0447\u044c \u0438\u0434\u0435\u0442 \u043e \u0442\u043e\u043c, \u0447\u0442\u043e\u0431\u044b <strong>\u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u043e \u0448\u043e\u043a\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u044b\u043c\u0438 \u0442\u0438\u043f\u0430\u043c\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a<\/strong>, \u0447\u0442\u043e\u0431\u044b \u043c\u044b\u0448\u0446\u044b <strong>\u043d\u0435 \u043f\u0440\u0438\u0432\u044b\u043a\u0430\u043b\u0438 \u043a \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u043d\u043e\u043c\u0443 \u0432\u0438\u0434\u0443 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439<\/strong>, \u0442\u0430\u043a \u0432\u044b \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u043e \u0440\u0430\u0441\u0448\u0438\u0440\u044f\u0435\u0442\u0435 \u0441\u0432\u043e\u0438<strong> \u0433\u0440\u0430\u043d\u0438\u0446\u044b \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u0443 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0439 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0438<\/strong> \u0438 <strong>\u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0449\u0430\u0435\u0442\u0435 \u0437\u0430\u0441\u0442\u043e\u0439<\/strong>. \u041f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u044c\u0442\u0435, \u0447\u0442\u043e \u0443 \u0432\u0430\u0441 \u0435\u0441\u0442\u044c \u0441\u0438\u043b\u043e\u0432\u0430\u044f <strong>\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0432 \u043f\u043e\u043d\u0435\u0434\u0435\u043b\u044c\u043d\u0438\u043a, \u043a\u0440\u043e\u0441\u0441\u0444\u0438\u0442 \u0432 \u0441\u0440\u0435\u0434\u0443, \u0431\u0435\u0433 \u0432 \u043f\u044f\u0442\u043d\u0438\u0446\u0443 \u0438 \u043a\u0440\u0443\u0433\u043e\u0432\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0432 \u0432\u043e\u0441\u043a\u0440\u0435\u0441\u0435\u043d\u044c\u0435.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0423\u0432\u0435\u0440\u0435\u043d, \u0432\u044b \u043d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u043e \u0440\u0430\u0437 \u0441\u043b\u044b\u0448\u0430\u043b\u0438 \u044d\u0442\u0443 \u0438\u0434\u0435\u044e \u043e\u0442 \u0441\u043f\u043e\u0440\u0442\u0441\u043c\u0435\u043d\u043e\u0432, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u043b\u0438\u0441\u044c \u0443\u0436\u0435 \u0433\u043e\u0434. \u041d\u043e, \u043a\u0430\u043a \u0438 \u0432\u0441\u0435, \u043d\u0435 \u0432\u0441\u0435 \u0437\u043e\u043b\u043e\u0442\u043e, \u043a\u043e\u0442\u043e\u0440\u043e\u0435 \u0431\u043b\u0435\u0441\u0442\u0438\u0442, \u0438 \u0432\u0441\u0435 \u043d\u0435\u043c\u043d\u043e\u0433\u043e \u0441\u043b\u043e\u0436\u043d\u0435\u0435.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%A7%D1%82%D0%BE_%D0%B4%D0%B2%D0%B8%D0%B6%D0%B5%D1%82_%D1%83%D1%81%D0%BF%D0%B5%D1%88%D0%BD%D1%8B%D0%BC%D0%B8_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B0%D0%BC%D0%B8_%D0%B8_%D1%80%D0%B0%D0%B7%D0%B2%D0%B5_%D0%BF%D0%BE%D1%81%D1%82%D0%BE%D1%8F%D0%BD%D0%BD%D1%8B%D0%B5_%D0%B8%D0%B7%D0%BC%D0%B5%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D0%B2_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B0%D1%85_%D0%B8_%D0%BC%D1%8B%D1%88%D0%B5%D1%87%D0%BD%D1%8B%D0%B9_%C2%AB%D1%88%D0%BE%D0%BA%C2%BB_%D0%BD%D0%B5_%D0%BD%D1%83%D0%B6%D0%BD%D1%8B\"><\/span>\u0427\u0442\u043e \u0434\u0432\u0438\u0436\u0435\u0442 \u0443\u0441\u043f\u0435\u0448\u043d\u044b\u043c\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u043c\u0438, \u0438 \u0440\u0430\u0437\u0432\u0435 \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u044b\u0435 \u0438\u0437\u043c\u0435\u043d\u0435\u043d\u0438\u044f \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445 \u0438 \u043c\u044b\u0448\u0435\u0447\u043d\u044b\u0439 \u00ab\u0448\u043e\u043a\u00bb \u043d\u0435 \u043d\u0443\u0436\u043d\u044b?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e \u0441\u043e\u0441\u0442\u0430\u0432\u043b\u0435\u043d\u043d\u044b\u0439<a href=\"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-sovety-trenyrovky-samye-rasprostranennye-oshybky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a<\/a> \u043f\u043e\u0437\u0432\u043e\u043b\u0438\u0442 \u0432\u0430\u043c \u0432 <strong>\u0434\u043e\u043b\u0433\u043e\u0441\u0440\u043e\u0447\u043d\u043e\u0439 \u043f\u0435\u0440\u0441\u043f\u0435\u043a\u0442\u0438\u0432\u0435\u0434\u043e\u0431\u0438\u0442\u044c\u0441\u044f \u043b\u0443\u0447\u0448\u0438\u0445 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u043e\u0432<\/strong> \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439 \u0438 \u0442\u0435\u043b\u043e\u043c. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u041a\u0430\u043a\u0438\u043c \u043f\u0435\u0440\u0435\u043c\u0435\u043d\u043d\u044b\u043c \u0441\u043b\u0435\u0434\u0443\u0435\u0442 \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><p><b>\u041e\u0431\u044a\u0435\u043c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438<\/b><span style=\"font-weight: 400\"> \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u043b\u044f\u0435\u0442 \u0441\u043e\u0431\u043e\u0439 \u0440\u0430\u0431\u043e\u0442\u0443, \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0435\u043c\u0443\u044e \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438, \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440 <\/span><b>\u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u043e\u0432 \u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 <\/b><span style=\"font-weight: 400\">\u0438\u043b\u0438 \u0437\u0430 \u0431\u043e\u043b\u0435\u0435 <\/span><b>\u0434\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0439 \u043f\u0435\u0440\u0438\u043e\u0434 \u0432\u0440\u0435\u043c\u0435\u043d\u0438<\/b><span style=\"font-weight: 400\">. \u041c\u044b \u0442\u0430\u043a\u0436\u0435 \u043c\u043e\u0436\u0435\u043c \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u044c \u0441\u044e\u0434\u0430 <\/span><b>\u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u0437\u0430\u0437\u0443\u0431\u0440\u0435\u043d\u043d\u044b\u0445 \u0438\u043b\u0438 \u0438\u0441\u0442\u0435\u043a\u0448\u0438\u0445 \u0443\u043a\u0430\u0437\u0430\u043d\u043d\u044b\u0445 \u0438\u043d\u0442\u0435\u0440\u0432\u0430\u043b\u043e\u0432.<\/b><\/p><\/li><li><p><b>\u0418\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u044c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438<\/b><span style=\"font-weight: 400\"> \u043c\u043e\u0436\u043d\u043e \u0441\u0440\u0430\u0432\u043d\u0438\u0442\u044c \u0441\u043e \u0441\u043b\u043e\u0436\u043d\u043e\u0441\u0442\u044c\u044e. <\/span><b>\u0412 \u0441\u0438\u043b\u043e\u0432\u044b\u0445<\/b><span style=\"font-weight: 400\"> \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445 \u0440\u0435\u0447\u044c \u0438\u0434\u0435\u0442 \u0433\u043b\u0430\u0432\u043d\u044b\u043c \u043e\u0431\u0440\u0430\u0437\u043e\u043c \u043e<\/span><b> \u0432\u0435\u0441\u0435 \u043d\u0430 \u0448\u0442\u0430\u043d\u0433\u0435,<\/b><span style=\"font-weight: 400\"> \u0430 \u0432<\/span><b> \u0431\u0435\u0433\u0435 <\/b><span style=\"font-weight: 400\">\u043c\u044b \u043c\u043e\u0436\u0435\u043c \u0433\u043e\u0432\u043e\u0440\u0438\u0442\u044c<\/span><b> \u043e \u0441\u043a\u043e\u0440\u043e\u0441\u0442\u0438.<\/b><\/p><\/li><li><p><b>\u0427\u0430\u0441\u0442\u043e\u0442\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a <\/b><span style=\"font-weight: 400\">\u043f\u043e\u043a\u0430\u0437\u044b\u0432\u0430\u0435\u0442, \u043a\u0430\u043a \u0447\u0430\u0441\u0442\u043e \u043c\u044b <\/span><b>\u0442\u0440\u0435\u043d\u0438\u0440\u0443\u0435\u043c \u043c\u044b\u0448\u0435\u0447\u043d\u0443\u044e \u0447\u0430\u0441\u0442\u044c, \u0431\u0435\u0433\u0430\u0435\u043c <\/b><span style=\"font-weight: 400\">\u0438\u043b\u0438 \u0437\u0430\u043d\u0438\u043c\u0430\u0435\u043c\u0441\u044f<\/span><b> \u0434\u0440\u0443\u0433\u0438\u043c \u0432\u0438\u0434\u043e\u043c \u0441\u043f\u043e\u0440\u0442\u0430.<\/b><\/p><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041d\u0435 \u043e\u0436\u0438\u0434\u0430\u0439\u0442\u0435<strong> \u0440\u0430\u0434\u0438\u043a\u0430\u043b\u044c\u043d\u043e \u0432\u0438\u0434\u0438\u043c\u044b\u0445 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u043e\u0432<\/strong> \u043e\u0442 \u043e\u0434\u043d\u043e\u0439 \u0438\u043b\u0438 \u0434\u0432\u0443\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0432 \u043d\u0435\u0434\u0435\u043b\u044e, \u043a\u0430\u043a \u0438 \u0432 \u0441\u043b\u0443\u0447\u0430\u0435 \u0435\u0441\u043b\u0438 \u0432\u044b \u0431\u0443\u0434\u0435\u0442\u0435 \u0441\u043f\u0430\u0442\u044c \u0432\u043c\u0435\u0441\u0442\u0435 \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439. \u041f\u0440\u043e\u0449\u0435 \u0433\u043e\u0432\u043e\u0440\u044f, <strong>\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c\u0441\u044f \u043d\u0443\u0436\u043d\u043e \u00ab\u0432 \u0441\u0430\u043c\u044b\u0439 \u0440\u0430\u0437\u00bb, \u043d\u0438 \u043c\u0430\u043b\u043e, \u043d\u0438 \u043c\u043d\u043e\u0433\u043e<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a <\/strong>\u043c\u043e\u0436\u0435\u0442 \u043f\u043e\u043a\u0430\u0437\u0430\u0442\u044c\u0441\u044f <strong>\u0438\u0434\u0435\u0430\u043b\u044c\u043d\u044b\u043c \u0441\u043f\u043e\u0441\u043e\u0431\u043e\u043c \u043f\u0440\u0435\u043e\u0434\u043e\u043b\u0435\u0442\u044c \u0437\u0430\u0441\u0442\u043e\u0439 \u0432 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0438<\/strong> \u0438\u043b\u0438 \u0438\u0437\u0431\u0430\u0432\u0438\u0442\u044c\u0441\u044f \u043e\u0442 \u043f\u043e\u0441\u043b\u0435\u0434\u043d\u0438\u0445 \u0444\u0443\u043d\u0442\u043e\u0432 \u201c\u0420\u043e\u0436\u0434\u0435\u0441\u0442\u0432\u0430 2015 \u0433\u043e\u0434\u0430\u201d, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0443\u043f\u043e\u0440\u043d\u043e \u043d\u0435 \u0445\u043e\u0442\u044f\u0442 \u0443\u0445\u043e\u0434\u0438\u0442\u044c \u0438\u0437 \u0432\u0430\u0448\u0435\u0433\u043e \u0442\u0435\u043b\u0430. \u0422\u0430\u043a\u0436\u0435, \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c\u0441\u044f \u043d\u0430 \u0443\u043b\u0438\u0446\u0435. \u041d\u0430\u0448\u0430 \u0441\u0442\u0430\u0442\u044c\u044f \u0440\u0430\u0441\u0441\u043a\u0430\u0436\u0435\u0442 \u0432\u0441\u0435 \u043e <a href=\"https:\/\/gymbeam.ua\/blog\/trenyrovky-na-svezem-vozduche-pochemu-y-kak-nachynat-zanymatsia-sportom-na-svezem-vozduche\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445 \u043d\u0430 \u0441\u0432\u0435\u0436\u0435\u043c \u0432\u043e\u0437\u0434\u0443\u0445\u0435 \u2013 \u043f\u043e\u0447\u0435\u043c\u0443 \u0438 \u043a\u0430\u043a \u043d\u0430\u0447\u0430\u0442\u044c \u0437\u0430\u043d\u0438\u043c\u0430\u0442\u044c\u0441\u044f \u0441\u043f\u043e\u0440\u0442\u043e\u043c \u043d\u0430 \u0441\u0432\u0435\u0436\u0435\u043c \u0432\u043e\u0437\u0434\u0443\u0445\u0435.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-1124x749.jpg\" alt=\"\u041a\u0430\u043a \u0443\u0441\u043f\u0435\u0448\u043d\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c\u0441\u044f?\" class=\"wp-image-183552\" width=\"843\" height=\"562\" title=\"\u041a\u0430\u043a \u0443\u0441\u043f\u0435\u0448\u043d\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c\u0441\u044f?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9F%D1%80%D0%B0%D0%B2%D0%B8%D0%BB%D1%8C%D0%BD%D0%BE%D0%B5_%D0%BF%D0%BB%D0%B0%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%B0%D0%BD%D0%B8%D0%B5_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BE%D0%BA_%D0%B2%D0%B5%D0%B4%D0%B5%D1%82_%D0%BA_%D1%81%D0%B5%D0%BA%D1%81%D1%83%D0%B0%D0%BB%D1%8C%D0%BD%D0%BE%D0%B9_%D1%84%D0%B8%D0%B3%D1%83%D1%80%D0%B5_%D0%B8_%D0%BE%D1%82%D0%BB%D0%B8%D1%87%D0%BD%D1%8B%D0%BC_%D1%81%D0%BF%D0%BE%D1%80%D1%82%D0%B8%D0%B2%D0%BD%D1%8B%D0%BC_%D1%80%D0%B5%D0%B7%D1%83%D0%BB%D1%8C%D1%82%D0%B0%D1%82%D0%B0%D0%BC\"><\/span>\u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0435 \u043f\u043b\u0430\u043d\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0432\u0435\u0434\u0435\u0442 \u043a \u0441\u0435\u043a\u0441\u0443\u0430\u043b\u044c\u043d\u043e\u0439 \u0444\u0438\u0433\u0443\u0440\u0435 \u0438 \u043e\u0442\u043b\u0438\u0447\u043d\u044b\u043c \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u044b\u043c \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u0430\u043c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0432\u044b\u0441\u0442\u0443\u043f\u043b\u0435\u043d\u0438\u044f\u0445 \u0432 <strong>\u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u0434\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0433\u043e \u0432\u0440\u0435\u043c\u0435\u043d\u0438<\/strong>, \u0432\u043e\u0437\u043c\u043e\u0436\u043d\u043e, \u0432\u0430\u043c \u0441\u0442\u043e\u0438\u0442 \u043f\u043e\u0434\u0443\u043c\u0430\u0442\u044c \u043e <strong>\u043d\u043e\u0432\u043e\u043c \u0432\u0438\u0434\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438<\/strong>. \u0412\u044b\u043f\u043e\u043b\u043d\u044f\u0435\u0442\u0435 \u043b\u0438 \u0432\u044b \u043e\u0434\u043d\u0438 \u0438 \u0442\u0435 \u0436\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u043e\u0434\u0438\u043d\u0430\u043a\u043e\u0432\u043e\u0439 \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u043e\u0439 \u0438 \u0441 \u043e\u0434\u043d\u0438\u043c \u0438 \u0442\u0435\u043c \u0436\u0435 <strong>\u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e\u043c \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u0441\u043d\u043e\u0432\u0430 \u0438 \u0441\u043d\u043e\u0432\u0430<\/strong>? \u0412\u043e\u0442 \u0443\u0436\u0435 \u0433\u043e\u0434, \u0431\u0435\u0433\u0430\u0435\u0442\u0435 \u043b\u0438 \u0432\u044b \u043e\u0434\u0438\u043d \u0438 \u0442\u043e\u0442 \u0436\u0435 \u0447\u0430\u0441 \u0447\u0435\u0440\u0435\u0437 \u0434\u0435\u043d\u044c <strong>\u043f\u043e \u043e\u0434\u043d\u043e\u043c\u0443 \u0438 \u0442\u043e\u043c\u0443 \u0436\u0435 \u043c\u0430\u0440\u0448\u0440\u0443\u0442\u0443<\/strong>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0422\u043e\u0433\u0434\u0430 \u043d\u0435 \u0443\u0434\u0438\u0432\u0438\u0442\u0435\u043b\u044c\u043d\u043e, \u0435\u0441\u043b\u0438 \u0432\u0430\u0448\u0438 <strong>\u043f\u043e\u043a\u0430\u0437\u0430\u0442\u0435\u043b\u0438 \u043d\u0435 \u0443\u043b\u0443\u0447\u0448\u0430\u0442\u0441\u044f<\/strong>. \u041b\u044e\u0431\u0430\u044f \u0434\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u0430\u044f \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u0430\u044f \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0430 \u043f\u0440\u0438\u0432\u043e\u0434\u0438\u0442 \u043a <strong>\u0430\u0434\u0430\u043f\u0442\u0430\u0446\u0438\u0438 \u043c\u044b\u0448\u0446 \u0432 \u0432\u0430\u0448\u0435\u043c \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0435<\/strong>. \u0423\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u0441\u044f \u0441\u0438\u043b\u0430, \u043d\u0435\u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0438\u0437 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0435\u043c\u044b\u0445 \u043c\u044b\u0448\u0446 \u0432\u044b\u0440\u0430\u0441\u0442\u0443\u0442, \u0432\u044b \u043d\u0435\u043c\u043d\u043e\u0433\u043e \u043f\u043e\u0442\u0435\u0440\u044f\u0435\u0442\u0435 \u0436\u0438\u0440, \u0443\u043b\u0443\u0447\u0448\u0438\u0442\u0441\u044f \u043e\u0431\u0449\u0435\u0435 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0435 \u0441\u043e\u0441\u0442\u043e\u044f\u043d\u0438\u0435 \u0438 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u044c \u043a\u0440\u043e\u0432\u0435\u043d\u043e\u0441\u043d\u044b\u0445 \u0441\u0438\u0441\u0442\u0435\u043c, \u0447\u0442\u043e\u0431\u044b \u043e\u0442\u0440\u0435\u0433\u0443\u043b\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u0438 <strong>\u043d\u0435\u043c\u043d\u043e\u0433\u043e \u043f\u043e\u0432\u044b\u0441\u0438\u0442\u044c \u0432\u044b\u043d\u043e\u0441\u043b\u0438\u0432\u043e\u0441\u0442\u044c.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041e\u0434\u043d\u0430\u043a\u043e, \u0445\u043e\u0442\u044f \u0432\u044b \u043f\u043e-\u043f\u0440\u0435\u0436\u043d\u0435\u043c\u0443 \u0434\u0430\u0435\u0442\u0435 \u0442\u0435\u043b\u0443 <strong>\u0442\u0430\u043a\u043e\u0439 \u0436\u0435 \u0438\u043c\u043f\u0443\u043b\u044c\u0441<\/strong>, \u0432\u044b \u043d\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u043e\u0436\u0438\u0434\u0430\u0442\u044c \u0434\u0440\u0443\u0433\u0438\u0445 <strong>\u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u043e\u0432 \u0430\u0434\u0430\u043f\u0442\u0430\u0446\u0438\u0438 \u0432 \u0432\u0438\u0434\u0435 \u0440\u043e\u0441\u0442\u0430 \u043c\u044b\u0448\u0446 <\/strong>\u0433\u0440\u0443\u0434\u043d\u043e\u0439 \u043a\u043b\u0435\u0442\u043a\u0438 \u043f\u043e\u0441\u043b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0436\u0438\u043c\u0430 \u043b\u0435\u0436\u0430 \u0441 \u0442\u043e\u0439 \u0436\u0435 \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u043e\u0439. \u0422\u0430\u043a\u0436\u0435 \u043d\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0440\u0430\u0441\u0441\u0447\u0438\u0442\u044b\u0432\u0430\u0442\u044c, \u0447\u0442\u043e \u0441\u043c\u043e\u0436\u0435\u0442\u0435 \u0445\u043e\u0440\u043e\u0448\u043e <strong>\u043f\u0440\u043e\u0431\u0435\u0436\u0430\u0442\u044c \u043c\u0430\u0440\u0430\u0444\u043e\u043d<\/strong>, \u0435\u0441\u043b\u0438 \u043f\u0440\u043e\u0431\u0435\u0433\u0430\u0435\u0442\u0435 \u043f\u043e 10 \u043a\u0438\u043b\u043e\u043c\u0435\u0442\u0440\u043e\u0432 \u0447\u0435\u0440\u0435\u0437 \u0434\u0435\u043d\u044c. \u041f\u0440\u0438 \u044d\u0442\u043e\u043c \u043c\u044b \u0443\u043f\u043e\u043c\u044f\u043d\u0435\u043c \u043d\u0430\u0448\u0443 \u0441\u0442\u0430\u0440\u0443\u044e, \u043d\u043e <strong>\u043e\u0442\u043b\u0438\u0447\u043d\u0443\u044e \u0441\u0442\u0430\u0442\u044c\u044e<\/strong>, \u043a\u043e\u0442\u043e\u0440\u0430\u044f \u043c\u043e\u0436\u0435\u0442 \u0432\u0430\u0441 \u0437\u0430\u0438\u043d\u0442\u0435\u0440\u0435\u0441\u043e\u0432\u0430\u0442\u044c.\u2013 <a href=\"https:\/\/gymbeam.ua\/blog\/%d0%ba%d0%bb%d0%b0%d1%81%d1%81%d0%b8%d1%87%d0%b5%d1%81%d0%ba%d0%be%d0%b5-%d0%ba%d0%b0%d1%80%d0%b4%d0%b8%d0%be-%d0%b8%d0%bb%d0%b8-hiit-%d1%82%d1%80%d0%b5%d0%bd%d0%b8%d1%80%d0%be%d0%b2%d0%ba%d0%b0\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u041a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441\u043a\u043e\u0435 \u043a\u0430\u0440\u0434\u0438\u043e \u0438\u043b\u0438HIIT-\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u2013 \u0447\u0442\u043e \u0441\u0436\u0438\u0433\u0430\u0435\u0442 \u0436\u0438\u0440 \u043b\u0443\u0447\u0448\u0435?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-1124x749.jpg\" alt=\"\u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0435 \u043f\u043b\u0430\u043d\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0432\u0435\u0434\u0435\u0442 \u043a \u0441\u0435\u043a\u0441\u0443\u0430\u043b\u044c\u043d\u043e\u0439 \u0444\u0438\u0433\u0443\u0440\u0435 \u0438 \u043e\u0442\u043b\u0438\u0447\u043d\u044b\u043c \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u044b\u043c \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u0430\u043c\" class=\"wp-image-183567\" width=\"843\" height=\"562\" title=\"\u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0435 \u043f\u043b\u0430\u043d\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0432\u0435\u0434\u0435\u0442 \u043a \u0441\u0435\u043a\u0441\u0443\u0430\u043b\u044c\u043d\u043e\u0439 \u0444\u0438\u0433\u0443\u0440\u0435 \u0438 \u043e\u0442\u043b\u0438\u0447\u043d\u044b\u043c \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u044b\u043c \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u0430\u043c\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,49360,29667,48031,3885,3738,49009,36058\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9A%D0%B0%D0%BA_%D0%BF%D1%80%D0%B0%D0%B2%D0%B8%D0%BB%D1%8C%D0%BD%D0%BE_%D1%83%D0%BB%D1%83%D1%87%D1%88%D0%B8%D1%82%D1%8C_%D1%81%D0%BF%D0%BE%D1%80%D1%82%D0%B8%D0%B2%D0%BD%D1%8B%D0%B5_%D1%80%D0%B5%D0%B7%D1%83%D0%BB%D1%8C%D1%82%D0%B0%D1%82%D1%8B_%D0%B8_%D0%BF%D1%80%D0%B5%D0%BE%D0%B4%D0%BE%D0%BB%D0%B5%D1%82%D1%8C_%D0%B7%D0%B0%D1%81%D1%82%D0%BE%D0%B9_%D0%B2_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B0%D1%85_%D0%B8_%D0%BF%D0%BE%D1%85%D1%83%D0%B4%D0%B0%D0%BD%D0%B8%D0%B8\"><\/span>\u041a\u0430\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e \u0443\u043b\u0443\u0447\u0448\u0438\u0442\u044c \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u044b\u0435 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u044b \u0438 \u043f\u0440\u0435\u043e\u0434\u043e\u043b\u0435\u0442\u044c \u0437\u0430\u0441\u0442\u043e\u0439 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445 \u0438 \u043f\u043e\u0445\u0443\u0434\u0430\u043d\u0438\u0438?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0415\u0441\u043b\u0438 \u0432\u044b \u0445\u043e\u0442\u0438\u0442\u0435 <strong>\u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u043e \u0441\u043e\u0432\u0435\u0440\u0448\u0435\u043d\u0441\u0442\u0432\u043e\u0432\u0430\u0442\u044c\u0441\u044f,<\/strong> \u0432\u044b \u0442\u0430\u043a\u0436\u0435 \u0434\u043e\u043b\u0436\u043d\u044b <strong>\u0434\u043e\u0431\u0430\u0432\u043b\u044f\u0442\u044c \u0438 \u0434\u043e\u0431\u0438\u0432\u0430\u0442\u044c\u0441\u044f \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0445 \u043f\u0435\u0440\u0435\u0433\u0440\u0443\u0437\u043e\u043a \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445<\/strong>, \u0447\u0442\u043e \u043f\u0440\u0438\u0432\u0435\u0434\u0435\u0442 \u043a \u0431\u043e\u043b\u0435\u0435 \u0441\u0438\u043b\u044c\u043d\u043e\u043c\u0443 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u0447\u043d\u043e\u043c\u0443 \u0438\u043c\u043f\u0443\u043b\u044c\u0441\u0443, \u0447\u0442\u043e<strong> \u043e\u0442\u0440\u0430\u0437\u0438\u0442\u0441\u044f \u043d\u0430 \u043b\u0443\u0447\u0448\u0438\u0445 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u0430\u0445<\/strong> \u0432 \u0434\u043e\u043b\u0433\u043e\u0441\u0440\u043e\u0447\u043d\u043e\u0439 \u043f\u0435\u0440\u0441\u043f\u0435\u043a\u0442\u0438\u0432\u0435. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u041f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u043e\u0439 \u043f\u0435\u0440\u0435\u0433\u0440\u0443\u0437\u043a\u0438 \u043c\u043e\u0436\u043d\u043e \u0434\u043e\u0431\u0438\u0442\u044c\u0441\u044f:<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><p><b>\u0411\u043e\u043b\u044c\u0448\u043e\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u0447\u043d\u044b\u0439 \u043e\u0431\u044a\u0435\u043c<\/b><span style=\"font-weight: 400\"> \u0432 \u0432\u0438\u0434\u0435<\/span><b> \u0431\u043e\u043b\u044c\u0448\u0435\u0433\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u0430 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 <\/b><span style=\"font-weight: 400\">\u0432 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0445 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438. \u0414\u043b\u044f \u043d\u0430\u0447\u0430\u043b\u0430, \u0432\u043c\u0435\u0441\u0442\u043e <\/span><b>3 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439, \u0441\u0434\u0435\u043b\u0430\u0439\u0442\u0435 4<\/b><span style=\"font-weight: 400\">. \u0412\u044b \u0442\u0430\u043a\u0436\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c<\/span><b> \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u043e\u0434\u043d\u043e\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0432\u043c\u0435\u0441\u0442\u043e \u0432\u0441\u0435\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438.<\/b><\/p><\/li><li><p><b>\u0411\u043e\u043b\u0435\u0435 \u0432\u044b\u0441\u043e\u043a\u0430\u044f \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u044c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a,<\/b><span style=\"font-weight: 400\"> \u0447\u0435\u0433\u043e \u0432\u044b \u0434\u043e\u0441\u0442\u0438\u0433\u0430\u0435\u0442\u0435 \u0437\u0430 \u0441\u0447\u0435\u0442 <\/span><b>\u0443\u0432\u0435\u043b\u0438\u0447\u0435\u043d\u0438\u044f \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0438 \u043d\u0430 \u0448\u0442\u0430\u043d\u0433\u0443.<\/b><span style=\"font-weight: 400\"> \u0414\u0430\u0436\u0435 \u0442\u0435 <\/span><b>\u043c\u0430\u043b\u0435\u043d\u044c\u043a\u0438\u0435 \u0431\u043b\u0438\u043d\u044b<\/b><span style=\"font-weight: 400\">, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0432\u0435\u0441\u044f\u0442 1,25 \u043a\u0433, <\/span><b>\u0438\u043c\u0435\u044e\u0442 \u0437\u043d\u0430\u0447\u0435\u043d\u0438\u0435<\/b><span style=\"font-weight: 400\">. \u0412 \u0447\u0430\u0441\u0442\u043d\u043e\u0441\u0442\u0438, \u043c\u044b \u0434\u043e\u0431\u044c\u0435\u043c\u0441\u044f \u0431\u043e\u043b\u044c\u0448\u0435\u0433\u043e <\/span><b>\u043c\u0435\u0445\u0430\u043d\u0438\u0447\u0435\u0441\u043a\u043e\u0433\u043e \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u044f \u043c\u044b\u0448\u0446<\/b><span style=\"font-weight: 400\">, \u0447\u0442\u043e \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u043e\u0434\u043d\u0438\u043c \u0438\u0437 \u043f<\/span><b>\u043e\u043a\u0430\u0437\u0430\u0442\u0435\u043b\u0435\u0439 \u0440\u043e\u0441\u0442\u0430 \u043c\u044b\u0448\u0446.<\/b><\/p><\/li><li><p><b>\u0423\u043a\u043e\u0440\u0430\u0447\u0438\u0432\u0430\u044f \u0438\u043d\u0442\u0435\u0440\u0432\u0430\u043b\u044b \u043e\u0442\u0434\u044b\u0445\u0430<\/b><span style=\"font-weight: 400\"> \u043c\u0435\u0436\u0434\u0443 \u043f\u043e\u0434\u0445\u043e\u0434\u0430\u043c\u0438, \u0432\u044b \u0434\u043e\u0441\u0442\u0438\u0433\u0430\u0435\u0442\u0435<\/span><b> \u0431\u043e\u043b\u0435\u0435 \u043a\u043e\u0440\u043e\u0442\u043a\u043e\u0433\u043e \u0432\u0440\u0435\u043c\u0435\u043d\u0438 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0438 \u0431\u043e\u043b\u044c\u0448\u0435\u0433\u043e \u043c\u0435\u0442\u0430\u0431\u043e\u043b\u0438\u0447\u0435\u0441\u043a\u043e\u0433\u043e \u0441\u0442\u0440\u0435\u0441\u0441\u0430<\/b><span style=\"font-weight: 400\">, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f <\/span><b>\u0438\u043d\u0434\u0438\u043a\u0430\u0442\u043e\u0440\u043e\u043c \u0440\u043e\u0441\u0442\u0430 \u043c\u044b\u0448\u0446.<\/b><\/p><\/li><li><p><b>\u0417\u0430\u043c\u0435\u0434\u043b\u044f\u044f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435<\/b><span style=\"font-weight: 400\">, \u0432\u044b <\/span><b>\u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u0435\u0442\u0435 \u0432\u0440\u0435\u043c\u044f \u043f\u043e\u0434 \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u0435\u043c (\u0412\u041f\u041d)<\/b><span style=\"font-weight: 400\"> \u0438 \u0441\u043d\u043e\u0432\u0430 <\/span><b>\u043f\u043e\u0432\u044b\u0448\u0430\u0435\u0442\u0435 \u043c\u0435\u0442\u0430\u0431\u043e\u043b\u0438\u0447\u0435\u0441\u043a\u0438\u0439 \u0441\u0442\u0440\u0435\u0441\u0441.<\/b><\/p><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0421\u043a\u043e\u043b\u044c\u043a\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 <\/strong>\u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 <strong>\u043d\u0430 \u043a\u0430\u0436\u0434\u0443\u044e \u043c\u044b\u0448\u0435\u0447\u043d\u0443\u044e \u0447\u0430\u0441\u0442\u044c \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u043d\u0430\u0438\u0431\u043e\u043b\u0435\u0435 \u0440\u0430\u0437\u0443\u043c\u043d\u044b\u043c \u0432\u044b\u0431\u043e\u0440\u043e\u043c<\/strong>? \u042d\u0442\u043e \u0434\u0438\u0430\u043f\u0430\u0437\u043e\u043d 40-60 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439. \u041c\u044b \u043c\u043e\u0436\u0435\u043c <strong>\u043f\u0435\u0440\u0435\u0439\u0442\u0438 \u043e\u0442 \u0431\u043e\u043b\u0435\u0435 \u043c\u043e\u0449\u043d\u044b\u0445 4-6 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 <\/strong>\u0432 \u043a\u043e\u043c\u043f\u043b\u0435\u043a\u0441\u043d\u043e\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0438 \u043a <strong>8-12 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f\u043c \u00ab\u0431\u043e\u0434\u0438\u0431\u0438\u043b\u0434\u0438\u043d\u0433\u0430\u00bb \u0432 \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0435\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0438.<\/strong> [6] \u0415\u0441\u043b\u0438 \u0432\u044b \u043d\u0435 \u0443\u0432\u0435\u0440\u0435\u043d\u044b \u0432 \u0442\u043e\u043c, \u043a\u0430\u043a \u0441\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a, \u043d\u0430\u0448\u0430 \u0441\u0442\u0430\u0442\u044c\u044f \u043d\u0430\u043c \u043e\u0431\u044f\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u043e \u043f\u043e\u043c\u043e\u0436\u0435\u0442. <a href=\"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-sovety-trenyrovky-samye-rasprostranennye-oshybky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u041a\u0430\u043a \u0441\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435\u043d\u043d\u044b\u0439 \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u2013 \u0441\u043e\u0432\u0435\u0442\u044b, \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438, \u0441\u0430\u043c\u044b\u0435 \u0440\u0430\u0441\u043f\u0440\u043e\u0441\u0442\u0440\u0430\u043d\u0435\u043d\u043d\u044b\u0435 \u043e\u0448\u0438\u0431\u043a\u0438.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-1124x751.jpg\" alt=\"\u041a\u0430\u043a \u043f\u0440\u0435\u043e\u0434\u043e\u043b\u0435\u0442\u044c \u0437\u0430\u0441\u0442\u043e\u0439 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445 \u0438 \u043f\u043e\u0445\u0443\u0434\u0430\u043d\u0438\u0438?\" class=\"wp-image-183580\" width=\"843\" height=\"563\" title=\"\u041a\u0430\u043a \u043f\u0440\u0435\u043e\u0434\u043e\u043b\u0435\u0442\u044c \u0437\u0430\u0441\u0442\u043e\u0439 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445 \u0438 \u043f\u043e\u0445\u0443\u0434\u0430\u043d\u0438\u0438?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%D0%BC%D0%B5%D1%85%D0%B0%D0%BD%D0%B8%D0%B7%D0%BC%D0%B0_%D1%81%D1%82%D0%B8%D0%BC%D1%83%D0%BB%D0%B8%D1%80%D1%83%D1%8E%D1%89%D0%B8%D0%B5_%D1%80%D0%BE%D1%81%D1%82_%D0%BC%D1%8B%D1%88%D1%86_%D0%B1%D0%B5%D0%B7_%D0%BA%D0%BE%D1%82%D0%BE%D1%80%D1%8B%D1%85_%D1%80%D0%B5%D0%B7%D1%83%D0%BB%D1%8C%D1%82%D0%B0%D1%82%D0%B0_%D0%BD%D0%B5_%D0%B1%D1%83%D0%B4%D0%B5%D1%82\"><\/span>3 \u043c\u0435\u0445\u0430\u043d\u0438\u0437\u043c\u0430, \u0441\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u0443\u044e\u0449\u0438\u0435 \u0440\u043e\u0441\u0442 \u043c\u044b\u0448\u0446, \u0431\u0435\u0437 \u043a\u043e\u0442\u043e\u0440\u044b\u0445 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u0430 \u043d\u0435 \u0431\u0443\u0434\u0435\u0442<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0418\u0441\u0447\u0435\u0440\u043f\u044b\u0432\u0430\u044e\u0449\u0430\u044f \u0440\u0430\u0431\u043e\u0442\u0430 Schoenfeld (2010) \u043f\u043e\u043a\u0430\u0437\u044b\u0432\u0430\u0435\u0442, \u0447\u0442\u043e<strong> \u0442\u0440\u0438 \u043e\u0441\u043d\u043e\u0432\u043d\u044b\u0445 \u0444\u0430\u043a\u0442\u043e\u0440\u0430 <\/strong>\u043e\u0442\u0432\u0435\u0447\u0430\u044e\u0442 \u0437\u0430<strong> \u0440\u043e\u0441\u0442 \u043c\u044b\u0448\u0446 \u0432 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u0435 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><p><b>\u041c\u0435\u0445\u0430\u043d\u0438\u0447\u0435\u0441\u043a\u043e\u0435 \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u0435.<\/b><span style=\"font-weight: 400\"> \u0412\u044b \u0434\u043e\u0441\u0442\u0438\u0433\u0430\u0435\u0442\u0435 \u0431\u043e\u043b\u044c\u0448\u0435\u0433\u043e \u043c\u0435\u0445\u0430\u043d\u0438\u0447\u0435\u0441\u043a\u043e\u0433\u043e \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u044f \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e<\/span><b> \u0431\u043e\u043b\u044c\u0448\u043e\u0433\u043e \u0432\u0435\u0441\u0430 \u043d\u0430 \u0448\u0442\u0430\u043d\u0433\u0435.<\/b><\/p><\/li><li><p><b>\u041f\u043e\u0432\u0440\u0435\u0436\u0434\u0435\u043d\u0438\u0435 \u043c\u044b\u0448\u0446 &#8211;<\/b><span style=\"font-weight: 400\"> \u044d\u0442\u043e \u043f\u0440\u043e\u044f\u0432\u043b\u0435\u043d\u0438\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u0447\u043d\u043e\u0439 \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0438, \u043a\u043e\u0442\u043e\u0440\u0430\u044f <\/span><b>\u043e\u0442\u043c\u0435\u0447\u0430\u0435\u0442\u0441\u044f \u043d\u0430 \u043c\u044b\u0448\u0435\u0447\u043d\u044b\u0445 \u043a\u043b\u0435\u0442\u043a\u0430\u0445 \u043f\u043e\u0432\u0440\u0435\u0436\u0434\u0435\u043d\u0438\u0435\u043c \u0438 \u043e\u0431\u0440\u0430\u0437\u043e\u0432\u0430\u043d\u0438\u0435\u043c \u043c\u0438\u043a\u0440\u043e\u0442\u0440\u0430\u0432\u043c\u044b.<\/b><span style=\"font-weight: 400\"> \u0412\u043f\u043e\u0441\u043b\u0435\u0434\u0441\u0442\u0432\u0438\u0438 \u043e\u043d\u0438 <\/span><b>\u0432\u043e\u0441\u0441\u0442\u0430\u043d\u0430\u0432\u043b\u0438\u0432\u0430\u044e\u0442\u0441\u044f,<\/b><span style=\"font-weight: 400\"> \u0438 <\/span><b>\u043c\u044b\u0448\u0446\u044b<\/b><span style=\"font-weight: 400\"> \u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0442\u0441\u044f <\/span><b>\u0431\u043e\u043b\u044c\u0448\u0435 \u0438 \u0441\u0438\u043b\u044c\u043d\u0435\u0435.<\/b><\/p><\/li><li><p><span style=\"font-weight: 400\">\u0412\u044b \u0441\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u0443\u0435\u0442\u0435<\/span><b> \u043c\u0435\u0442\u0430\u0431\u043e\u043b\u0438\u0447\u0435\u0441\u043a\u0438\u0439 \u0441\u0442\u0440\u0435\u0441\u0441 \u0431\u043e\u043b\u0435\u0435 \u0434\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u043c \u0432\u0440\u0435\u043c\u0435\u043d\u0435\u043c \u043f\u043e\u0434 \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u0435\u043c (\u0412\u041f\u041d) <\/b><span style=\"font-weight: 400\">\u0438\u043b\u0438 <\/span><b>\u0431\u043e\u043b\u044c\u0448\u0438\u043c \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e\u043c \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439<\/b><span style=\"font-weight: 400\">, \u043d\u0430\u0437\u044b\u0432\u0430\u0435\u043c\u043e\u0439 \u00ab\u043d\u0430\u0441\u043e\u0441\u043d\u043e\u0439 \u0441\u0435\u0440\u0438\u0435\u0439\u00bb, \u0438 \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u044d\u0442\u043e \u043a\u0430\u043a<\/span><b> \u0434\u0430\u0432\u043d\u043e \u0437\u043d\u0430\u043a\u043e\u043c\u043e\u0435 \u00ab\u0441\u0436\u0438\u0433\u0430\u043d\u0438\u0435 \u043c\u044b\u0448\u0446 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u00bb.<\/b><\/p><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9F%D0%B5%D1%80%D0%B8%D0%BE%D0%B4%D0%B8%D0%B7%D0%B0%D1%86%D0%B8%D1%8F_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BE%D0%BA_%D1%80%D0%B0%D0%B7%D0%B2%D0%B5_%C2%AB%D0%BC%D1%8B%D1%88%D0%B5%D1%87%D0%BD%D1%8B%D0%B9_%D1%88%D0%BE%D0%BA%C2%BB_%D0%B8_%D1%87%D0%B0%D1%81%D1%82%D0%B0%D1%8F_%D1%81%D0%BC%D0%B5%D0%BD%D0%B0_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BE%D0%BA_%D1%81%D0%BE%D0%B2%D0%B5%D1%80%D1%88%D0%B5%D0%BD%D0%BD%D0%BE_%D0%BD%D0%B5_%D0%BD%D1%83%D0%B6%D0%BD%D1%8B\"><\/span>\u041f\u0435\u0440\u0438\u043e\u0434\u0438\u0437\u0430\u0446\u0438\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a: \u0440\u0430\u0437\u0432\u0435 \u00ab\u043c\u044b\u0448\u0435\u0447\u043d\u044b\u0439 \u0448\u043e\u043a\u00bb \u0438 \u0447\u0430\u0441\u0442\u0430\u044f \u0441\u043c\u0435\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0441\u043e\u0432\u0435\u0440\u0448\u0435\u043d\u043d\u043e \u043d\u0435 \u043d\u0443\u0436\u043d\u044b?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041a\u043b\u044e\u0447\u043e\u043c \u043a \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u043e\u043c\u0443 \u0438\u0437\u043c\u0435\u043d\u0435\u043d\u0438\u044e \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u044b\u0445 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u043e\u0432 \u0438 <strong>\u043f\u0440\u0435\u043e\u0434\u043e\u043b\u0435\u043d\u0438\u044e \u0437\u0430\u0441\u0442\u043e\u044f<\/strong> \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f <strong>\u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e \u0441\u043e\u0441\u0442\u0430\u0432\u043b\u0435\u043d\u043d\u044b\u0439 \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a,<\/strong> \u0443\u0447\u0438\u0442\u044b\u0432\u0430\u044e\u0449\u0438\u0439<strong> \u043e\u0441\u043d\u043e\u0432\u043d\u044b\u0435 \u043c\u0435\u0445\u0430\u043d\u0438\u0437\u043c\u044b \u0440\u043e\u0441\u0442\u0430 \u043c\u044b\u0448\u0446. \u041f\u043e\u0432\u044b\u0448\u0435\u043d\u0438\u0435 \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a<\/strong> \u043d\u0435 \u043f\u0440\u043e\u0434\u043e\u043b\u0436\u0430\u0435\u0442\u0441\u044f \u0431\u0435\u0441\u043a\u043e\u043d\u0435\u0447\u043d\u043e. \u0412 \u0440\u0430\u043c\u043a\u0430\u0445 \u043f\u043b\u0430\u043d\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0441\u043b\u0435\u0434\u0443\u0435\u0442 <strong>\u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u044c \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0443 \u0432 \u043c\u0435\u0437\u043e\u0446\u0438\u043a\u043b\u0435 <\/strong>(\u0441\u0440\u0435\u0434\u043d\u0435\u0441\u0440\u043e\u0447\u043d\u044b\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u0447\u043d\u044b\u0439 \u043f\u0435\u0440\u0438\u043e\u0434) <strong>\u043f\u0440\u0438\u043c\u0435\u0440\u043d\u043e \u043d\u0430 4-8 \u043d\u0435\u0434\u0435\u043b\u044c. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[3] [7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041f\u043e\u0441\u043b\u0435 \u044d\u0442\u043e\u0433\u043e \u0431\u043b\u043e\u043a\u0430 \u0434\u043e\u043b\u0436\u043d\u0430 \u0431\u044b\u0442\u044c \u043f\u0440\u0438\u043c\u0435\u0440\u043d\u043e <strong>\u0435\u0436\u0435\u043d\u0435\u0434\u0435\u043b\u044c\u043d\u0430\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u0447\u043d\u0430\u044f \u0444\u0430\u0437\u0430 \u0440\u0430\u0437\u0433\u0440\u0443\u0437\u043a\u0438<\/strong>, \u0447\u0442\u043e \u043d\u0435 \u043e\u0437\u043d\u0430\u0447\u0430\u0435\u0442<strong> \u043a\u043e\u0443\u0447\u0438\u043d\u0433 \u0432 Netflix. <\/strong>\u041f\u0440\u0438 \u044d\u0442\u043e\u043c \u043c\u044b \u043c\u043e\u0436\u0435\u043c \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u0441\u0435\u0431\u0435<strong> \u0441\u043d\u0438\u0436\u0435\u043d\u0438\u0435 \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u043f\u0440\u0438\u043c\u0435\u0440\u043d\u043e \u043d\u0430\u043f\u043e\u043b\u043e\u0432\u0438\u043d\u0443<\/strong>, \u0447\u0442\u043e\u0431\u044b \u043f\u043e\u043b\u043d\u043e\u0441\u0442\u044c\u044e <strong>\u043e\u0442\u0440\u0430\u0437\u0438\u0442\u044c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u0447\u043d\u044b\u0435 \u0430\u0434\u0430\u043f\u0442\u0430\u0446\u0438\u0438<\/strong>. \u041f\u0440\u043e\u0449\u0435 \u0433\u043e\u0432\u043e\u0440\u044f, \u043c\u044b \u043c\u043e\u0436\u0435\u043c <strong>\u0443\u043c\u0435\u043d\u044c\u0448\u0438\u0442\u044c \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0443 \u043d\u0430 \u0448\u0442\u0430\u043d\u0433\u0443 \u0438\u043b\u0438 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0435\u043c\u044b\u0445 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439<\/strong>. \u041c\u044b \u0442\u0430\u043a\u0436\u0435 \u043c\u043e\u0436\u0435\u043c <strong>\u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u0431\u043e\u043b\u0435\u0435 \u0434\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u043f\u0435\u0440\u0435\u0440\u044b\u0432\u044b \u0434\u043b\u044f \u043e\u0442\u0434\u044b\u0445\u0430 \u043c\u0435\u0436\u0434\u0443 \u043f\u043e\u0434\u0445\u043e\u0434\u0430\u043c\u0438<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u041c\u044b\u0448\u0435\u0447\u043d\u044b\u0439 \u0448\u043e\u043a \u0438 \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u043d\u0435 \u043f\u0440\u0438\u043d\u0435\u0441\u0443\u0442 <\/strong>\u0432\u0430\u043c <strong>\u043b\u0443\u0447\u0448\u0438\u0445 \u0438 \u0431\u044b\u0441\u0442\u0440\u044b\u0445 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u043e\u0432<\/strong>. \u041d\u0430\u043f\u0440\u043e\u0442\u0438\u0432, \u043e\u043d\u0438 \u043c\u043e\u0433\u0443\u0442 <strong>\u043f\u0440\u043e\u0434\u043b\u0438\u0442\u044c \u043f\u0443\u0442\u044c \u043a \u0446\u0435\u043b\u0438<\/strong>. \u041f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u044c\u0442\u0435, \u0447\u0442\u043e \u0432\u0430\u0448\u0430<strong> \u0446\u0435\u043b\u044c<\/strong> \u2013 <strong>\u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u044c \u0441\u0438\u043b\u0443 \u043d\u043e\u0433<\/strong>, \u0438 \u0432\u0430\u0448\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0434\u043e\u043b\u0436\u043d\u044b \u0431\u044b\u0442\u044c <strong>\u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0435\u043d\u044b<\/strong> \u0432 \u043f\u0435\u0440\u0432\u0443\u044e \u043e\u0447\u0435\u0440\u0435\u0434\u044c \u043d\u0430 <strong>\u0441\u043b\u043e\u0436\u043d\u044b\u0445 \u0442\u044f\u0436\u0435\u043b\u044b\u0445 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0445<\/strong>, \u0442\u0430\u043a\u0438\u0445 \u043a\u0430\u043a <a href=\"https:\/\/gymbeam.ua\/blog\/%d0%bf%d1%80%d0%b8%d1%81%d0%b5%d0%b4%d0%b0%d0%bd%d0%b8%d1%8f-%d0%bf%d1%80%d0%b0%d0%b2%d0%b8%d0%bb%d1%8c%d0%bd%d0%b0%d1%8f-%d1%82%d0%b5%d1%85%d0%bd%d0%b8%d0%ba%d0%b0-%d0%bf%d1%80%d0%b5%d0%b8\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f,<\/strong><\/a> <strong>\u0441\u0442\u0430\u043d\u043e\u0432\u0430\u044f \u0442\u044f\u0433\u0430 \u0438\u043b\u0438 \u0432\u044b\u043f\u0430\u0434\u044b<\/strong>. \u0412\u043c\u0435\u0441\u0442\u043e \u044d\u0442\u043e\u0433\u043e \u043c\u044b \u0431\u0443\u0434\u0435\u043c \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432\u0430\u0442\u044c \u043e\u0434\u043d\u0443 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0443<strong> \u0441 \u0441\u043e\u0431\u0441\u0442\u0432\u0435\u043d\u043d\u044b\u043c \u0432\u0435\u0441\u043e\u043c \u0438 \u0437\u0430\u043c\u0435\u043d\u0438\u0442\u044c \u0434\u0440\u0443\u0433\u0443\u044e<\/strong>, \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440, <a href=\"https:\/\/gymbeam.ua\/blog\/hiit-trenirovka-dlia-szhigania-zhira\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a>. \u042d\u0442\u043e \u043d\u0435 \u043f\u043e\u043c\u043e\u0436\u0435\u0442 \u043d\u0430\u043c \u0434\u043e\u0441\u0442\u0438\u0447\u044c \u043d\u0430\u0448\u0435\u0439 \u0446\u0435\u043b\u0438. \u041f\u0430\u0440\u0430\u0434\u043e\u043a\u0441\u0430\u043b\u044c\u043d\u043e, \u043d\u043e \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u044c \u043b\u0438\u0448\u0438\u043b\u0430 \u0431\u044b \u043d\u0430\u0441 \u044d\u0442\u043e\u0439 \u0441\u0442\u0440\u0430\u0442\u0435\u0433\u0438\u0438.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-1124x749.jpg\" alt=\"3 \u043c\u0435\u0445\u0430\u043d\u0438\u0437\u043c\u0430, \u0441\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u0443\u044e\u0449\u0438\u0445 \u0440\u043e\u0441\u0442 \u043c\u044b\u0448\u0446\" class=\"wp-image-183594\" width=\"843\" height=\"562\" title=\"3 \u043c\u0435\u0445\u0430\u043d\u0438\u0437\u043c\u0430, \u0441\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u0443\u044e\u0449\u0438\u0445 \u0440\u043e\u0441\u0442 \u043c\u044b\u0448\u0446\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0412\u043c\u0435\u0441\u0442\u043e \u0442\u043e\u0433\u043e, \u0447\u0442\u043e\u0431\u044b \u0448\u043e\u043a\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u043c\u044b\u0448\u0446\u044b, \u0438\u043d\u043e\u0433\u0434\u0430 \u043b\u0443\u0447\u0448\u0435 \u0438\u0437\u043c\u0435\u043d\u0438\u0442\u044c \u043f\u043e\u0440\u044f\u0434\u043e\u043a \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0435 \u0434\u043b\u044f \u0431\u043e\u043b\u044c\u0448\u0435\u0439 \u043c\u043e\u0442\u0438\u0432\u0430\u0446\u0438\u0438.<\/h3>\n\n\n\n<p>\u0412 \u0438\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u0438 \u042d\u043d\u0435\u043a\u0430 \u0411\u0430\u0437-\u0412\u0430\u043b\u043b\u0435 \u0438 \u0435\u0433\u043e \u043a\u043e\u043b\u043b\u0435\u0433 (2019) \u0443\u0447\u0435\u043d\u044b\u0435 \u043e\u0431\u043d\u0430\u0440\u0443\u0436\u0438\u043b\u0438, \u0447\u0442\u043e \u0438\u0437\u043c\u0435\u043d\u0435\u043d\u0438\u0435 \u043f\u043e\u0440\u044f\u0434\u043a\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0432 8-\u043d\u0435\u0434\u0435\u043b\u044c\u043d\u043e\u043c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u0447\u043d\u043e\u043c \u043f\u043b\u0430\u043d\u0435 \u043d\u0430 \u043e\u0441\u043d\u043e\u0432\u0435 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u043e\u0432 \u043a\u043e\u043c\u043f\u044c\u044e\u0442\u0435\u0440\u043d\u043e\u0439 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u044b \u0431\u044b\u043b\u043e \u043c\u0435\u043d\u0435\u0435 \u0443\u0442\u043e\u043c\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u043c \u0434\u043b\u044f \u044d\u043a\u0441\u043f\u0435\u0440\u0438\u043c\u0435\u043d\u0442\u0430\u043b\u044c\u043d\u043e\u0439 \u0433\u0440\u0443\u043f\u043f\u044b \u0441\u043f\u043e\u0440\u0442\u0441\u043c\u0435\u043d\u043e\u0432, \u0447\u0435\u043c \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u0447\u043d\u0430\u044f \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430, \u0433\u0434\u0435 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u044c\u043d\u0430\u044f \u0433\u0440\u0443\u043f\u043f\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u043b\u0430\u0441\u044c \u0442\u043e\u0447\u043d\u043e. \u041f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0432\u0441\u0435 \u0442\u043e\u0442 \u0436\u0435. \u041e\u0431\u0435 \u0433\u0440\u0443\u043f\u043f\u044b \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u043b\u0438\u0441\u044c 4 \u0440\u0430\u0437\u0430 \u0432 \u043d\u0435\u0434\u0435\u043b\u044e, \u043f\u0440\u043e\u0448\u043b\u0438 \u043f\u0440\u0438\u043c\u0435\u0440\u043d\u043e \u043e\u0434\u0438\u043d\u0430\u043a\u043e\u0432\u044b\u0439 \u043e\u0431\u044a\u0435\u043c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u044b \u0438 \u0434\u043e\u0441\u0442\u0438\u0433\u043b\u0438 \u0430\u043d\u0430\u043b\u043e\u0433\u0438\u0447\u043d\u044b\u0445 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u043e\u0432. \u041d\u043e \u043d\u0435 \u0441\u043b\u0435\u0434\u0443\u0435\u0442 \u043f\u0443\u0442\u0430\u0442\u044c \u044d\u0442\u043e \u0441 \u043f\u0440\u0438\u043d\u0446\u0438\u043f\u0430\u043c\u0438 \u00ab\u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0433\u043e \u0448\u043e\u043a\u0430\u00bb, \u0432 \u043e\u0441\u043d\u043e\u0432\u0435 \u043a\u043e\u0442\u043e\u0440\u044b\u0445 \u043b\u0435\u0436\u0438\u0442 \u0438\u0437\u043c\u0435\u043d\u0435\u043d\u0438\u0435 \u0442\u0438\u043f\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0415\u0441\u043b\u0438 \u0443 \u0432\u0430\u0441 \u043d\u0435\u0442 \u043a\u043e\u043d\u043a\u0440\u0435\u0442\u043d\u044b\u0445 \u0446\u0435\u043b\u0435\u0439, \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0435 \u043a\u0430\u0436\u0434\u043e\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0440\u0430\u0437\u043d\u043e\u0433\u043e \u0432\u0438\u0434\u0430 \u0441\u043f\u043e\u0440\u0442\u0430 \u0442\u0430\u043a\u0436\u0435 \u043c\u043e\u0436\u0435\u0442 \u0431\u044b\u0442\u044c \u043f\u043e\u043b\u0435\u0437\u043d\u044b\u043c.<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><p><b>\u0421\u043c\u0435\u043d\u0430 \u0442\u0438\u043f\u043e\u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a<\/b><span style=\"font-weight: 400\"> \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u043d\u0435\u0434\u0435\u043b\u0438 \u043c\u043e\u0436\u0435\u0442 \u043f\u0440\u0438\u043d\u0435\u0441\u0442\u0438 \u043f\u043e\u043b\u044c\u0437\u0443, \u0442\u0430\u043a \u043a\u0430\u043a \u0431\u044b\u0441\u0442\u0440\u043e <\/span><b>\u043d\u0435 \u043d\u0430\u0434\u043e\u0435\u0434\u0430\u0435\u0442 \u0438 \u043d\u0435 \u0443\u043a\u043b\u0430\u0434\u044b\u0432\u0430\u0435\u0442\u0441\u044f \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u0447\u043d\u044b\u0439 \u0441\u0442\u0435\u0440\u0435\u043e\u0442\u0438\u043f. <\/b><span style=\"font-weight: 400\">\u0412\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0440\u0430\u0441\u0441\u0447\u0438\u0442\u044b\u0432\u0430\u0442\u044c \u043d\u0430 \u043d\u043e\u0432\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0438 \u0431\u044b\u0442\u044c <\/span><b>\u0431\u043e\u043b\u0435\u0435 \u043c\u043e\u0442\u0438\u0432\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u043c\u0438<\/b><span style=\"font-weight: 400\">. \u041d\u043e \u044d\u0442\u043e, \u0432 \u0441\u0432\u043e\u044e \u043e\u0447\u0435\u0440\u0435\u0434\u044c, \u043e\u0447\u0435\u043d\u044c <\/span><b>\u0438\u043d\u0434\u0438\u0432\u0438\u0434\u0443\u0430\u043b\u044c\u043d\u044b\u0439 \u0432\u043e\u043f\u0440\u043e\u0441<\/b><span style=\"font-weight: 400\">.<\/span><\/p><\/li><li><p><span style=\"font-weight: 400\">\u0411\u043b\u0430\u0433\u043e\u0434\u0430\u0440\u044f \u0441\u043e\u0447\u0435\u0442\u0430\u043d\u0438\u044e<\/span><b> \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u044b\u0445 \u0432\u0438\u0434\u043e\u0432 \u0441\u043f\u043e\u0440\u0442\u0430<\/b><span style=\"font-weight: 400\"> (\u0441\u0438\u043b\u043e\u0432\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438, HIIT, \u0431\u0435\u0433, \u043a\u0440\u043e\u0441\u0441\u0444\u0438\u0442 \u0438 \u0442. \u0414.) \u0412\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0440\u0430\u0431\u043e\u0442\u0430\u0442\u044c \u043f\u0440\u0430\u043a\u0442\u0438\u0447\u0435\u0441\u043a\u0438 \u0441\u043e \u0432\u0441\u0435\u043c\u0438 <\/span><b>\u043a\u043e\u043c\u043f\u043e\u043d\u0435\u043d\u0442\u0430\u043c\u0438 \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u044b\u0445 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u043e\u0432,<\/b><span style=\"font-weight: 400\"> \u0442\u0430\u043a\u0438\u043c\u0438 \u043a\u0430\u043a <\/span><b>\u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u0430\u044f \u0441\u0438\u043b\u0430, \u0441\u0438\u043b\u043e\u0432\u0430\u044f \u0432\u044b\u043d\u043e\u0441\u043b\u0438\u0432\u043e\u0441\u0442\u044c, \u0441\u043a\u043e\u0440\u043e\u0441\u0442\u043d\u0430\u044f \u0432\u044b\u043d\u043e\u0441\u043b\u0438\u0432\u043e\u0441\u0442\u044c \u0438\u043b\u0438 \u043e\u0431\u0449\u0430\u044f \u0430\u044d\u0440\u043e\u0431\u043d\u0430\u044f \u0432\u044b\u043d\u043e\u0441\u043b\u0438\u0432\u043e\u0441\u0442\u044c,<\/b><span style=\"font-weight: 400\"> \u0438, \u0442\u0430\u043a\u0438\u043c \u043e\u0431\u0440\u0430\u0437\u043e\u043c, <\/span><b>\u0443\u043b\u0443\u0447\u0448\u0438\u0442\u044c \u043e\u0431\u0449\u0443\u044e \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0443\u044e \u0444\u043e\u0440\u043c\u0443<\/b><span style=\"font-weight: 400\">. \u0415\u0441\u043b\u0438 \u0443 \u0432\u0430\u0441 \u0435\u0441\u0442\u044c \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u044b \u0441 \u0440\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u044b\u043c\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u043c\u0438, \u0438 \u044d\u0442\u043e \u043c\u0435\u0448\u0430\u0435\u0442 \u0432\u0430\u043c \u0434\u043e\u0441\u0442\u0438\u0447\u044c \u0432\u0435\u0440\u0448\u0438\u043d, \u0441\u0442\u0430\u0442\u044c\u044f<\/span><a href=\"https:\/\/gymbeam.ua\/blog\/6-shagov-k-samodiscipline\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400\"> 6 \u00ab\u0428\u0430\u0433\u0438 \u043a \u0436\u0435\u043b\u0435\u0437\u043d\u043e\u0439 \u0441\u0430\u043c\u043e\u0434\u0438\u0441\u0446\u0438\u043f\u043b\u0438\u043d\u0435\u00bb<\/span> <\/a><span style=\"font-weight: 400\">\u043c\u043e\u0436\u0435\u0442 \u043f\u043e\u043c\u043e\u0447\u044c \u0432\u0430\u043c \u0432 \u0434\u043e\u0441\u0442\u0438\u0436\u0435\u043d\u0438\u0438 \u0432\u0430\u0448\u0438\u0445 \u0446\u0435\u043b\u0435\u0439 \u0432 \u0444\u0438\u0442\u043d\u0435\u0441\u0435.<\/span><\/p><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%A7%D1%82%D0%BE_%D0%B2%D1%8B_%D0%BF%D0%BE%D0%BB%D1%83%D1%87%D0%B8%D1%82%D0%B5_%D0%BE%D1%82_%D1%8D%D1%82%D0%BE%D0%B3%D0%BE\"><\/span>\u0427\u0442\u043e \u0432\u044b \u043f\u043e\u043b\u0443\u0447\u0438\u0442\u0435 \u043e\u0442 \u044d\u0442\u043e\u0433\u043e?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0420\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u044b \u0432 \u0448\u043a\u043e\u043b\u0435, \u043d\u0430 \u0440\u0430\u0431\u043e\u0442\u0435 \u0438\u043b\u0438 \u0432 \u0441\u043f\u043e\u0440\u0442\u0435 \u0438\u0437-\u0437\u0430 \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u043d\u0443\u044e \u0440\u0430\u0431\u043e\u0442\u0443,&nbsp;<strong>\u0442\u0435\u0440\u043f\u0435\u043d\u0438\u0435, \u043d\u0430\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u043e\u0441\u0442\u044c \u0438 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e \u0443\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u043d\u043e\u0433\u043e \u043f\u043b\u0430\u043d.&nbsp;<\/strong>\u041a\u0430\u043a \u0442\u043e\u043b\u044c\u043a\u043e \u0432\u044b \u0434\u043e\u0431\u044c\u0435\u0442\u0435\u0441\u044c<strong>&nbsp;\u0441\u0442\u0430\u0433\u043d\u0430\u0446\u0438\u0438 \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u0438,<\/strong>&nbsp;\u0441\u0430\u043c\u043e\u0435&nbsp;<strong>\u0432\u0440\u0435\u043c\u044f \u0432\u0437\u0433\u043b\u044f\u043d\u0443\u0442\u044c \u043d\u0430 \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a<\/strong>&nbsp;\u0438 \u043f\u043e\u0434\u0443\u043c\u0430\u0442\u044c, \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e \u043b\u0438 \u043e\u043d \u0441\u043e\u0441\u0442\u0430\u0432\u043b\u0435\u043d. \u041d\u0435\u0442 \u0441\u043c\u044b\u0441\u043b\u0430 \u043f\u043e-\u043f\u0440\u0435\u0436\u043d\u0435\u043c\u0443 \u0440\u0430\u0431\u043e\u0442\u0430\u0442\u044c \u043e\u0434\u0438\u043d\u0430\u043a\u043e\u0432\u043e \u0438 \u043e\u0436\u0438\u0434\u0430\u0442\u044c \u0434\u0440\u0443\u0433\u0438\u0445 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u043e\u0432.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0414\u0440\u0443\u0433\u0438\u0435 \u0444\u0430\u043a\u0442\u043e\u0440\u044b \u043e\u0431\u0440\u0430\u0437\u0430 \u0436\u0438\u0437\u043d\u0438 \u0438\u0434\u0443\u0442 \u0440\u0443\u043a\u0430 \u043e\u0431 \u0440\u0443\u043a\u0443 \u0441&nbsp;<strong>\u043e\u043f\u0442\u0438\u043c\u0430\u043b\u044c\u043d\u043e \u0441\u043e\u0441\u0442\u0430\u0432\u043b\u0435\u043d\u043d\u044b\u043c \u043f\u043b\u0430\u043d\u043e\u043c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a,<\/strong>&nbsp;\u0432 \u043a\u043e\u0442\u043e\u0440\u043e\u043c \u0441\u043e\u0431\u043b\u044e\u0434\u0430\u044e\u0442\u0441\u044f \u043f\u0440\u0438\u043d\u0446\u0438\u043f\u044b<strong>&nbsp;\u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u043e\u0439 \u043f\u0435\u0440\u0435\u0433\u0440\u0443\u0437\u043a\u0438<\/strong>.&nbsp;<strong>\u0411\u0435\u0437 \u0441\u043d\u0430, \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435\u043d\u043d\u043e\u0433\u043e \u043f\u0438\u0442\u0430\u043d\u0438\u044f \u0438 \u0440\u0430\u0431\u043e\u0442\u044b \u0441\u043e \u0441\u0442\u0440\u0435\u0441\u0441\u043e\u043c \u0434\u043e\u0441\u0442\u0438\u0447\u044c \u043d\u0430\u0448\u0438\u0445 \u0446\u0435\u043b\u0435\u0439 \u0431\u0443\u0434\u0435\u0442 \u043d\u0430\u043c\u043d\u043e\u0433\u043e \u0441\u043b\u043e\u0436\u043d\u0435\u0435<\/strong>, \u0447\u0435\u043c \u0435\u0441\u043b\u0438 \u0431\u044b \u043c\u044b \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0438\u043b\u0438\u0441\u044c \u043d\u0430&nbsp;<strong>\u0443\u043b\u0443\u0447\u0448\u0435\u043d\u0438\u0438 \u0432\u0441\u0435\u0445 \u0444\u0430\u043a\u0442\u043e\u0440\u043e\u0432 \u043e\u0431\u0440\u0430\u0437\u0430 \u0436\u0438\u0437\u043d\u0438.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041a \u0441\u043e\u0436\u0430\u043b\u0435\u043d\u0438\u044e, \u0447\u0430\u0441\u0442\u0430\u044f&nbsp;<strong>\u0441\u043c\u0435\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0438 \u0437\u0430\u043d\u044f\u0442\u0438\u0439 \u0441\u043f\u043e\u0440\u0442\u043e\u043c&nbsp;<\/strong>\u043d\u0430&nbsp;<strong>\u0448\u043e\u043a\u0438\u0440\u0443\u044e\u0449\u0443\u044e \u043c\u044b\u0448\u0446\u044b \u043f\u043e \u043f\u0440\u0438\u043d\u0446\u0438\u043f\u0443 Muscle Confusion \u043d\u0435 \u043f\u0440\u0438\u043d\u0435\u0441\u0435\u0442 \u0431\u043e\u043b\u0435\u0435 \u0431\u044b\u0441\u0442\u0440\u044b\u0445 \u0438 \u043b\u0443\u0447\u0448\u0438\u0445 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u043e\u0432.<\/strong>&nbsp;\u0412\u0441\u0435 \u0431\u043e\u043b\u0435\u0435 \u0440\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0441&nbsp;<strong>\u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u044b\u043c \u0432\u0440\u0435\u043c\u0435\u043d\u0435\u043c \u0434\u043b\u044f \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u044f \u043f\u0440\u0438\u043d\u0435\u0441\u0443\u0442<\/strong>&nbsp;\u043d\u0430\u043c&nbsp;<strong>\u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435\u043d\u043d\u044b\u0435 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u044b,<\/strong>&nbsp;\u0432\u0430\u043c \u043f\u0440\u043e\u0441\u0442\u043e \u043d\u0443\u0436\u043d\u043e \u043d\u0430\u0431\u0440\u0430\u0442\u044c\u0441\u044f \u0442\u0435\u0440\u043f\u0435\u043d\u0438\u044f \u0438 \u0434\u043e\u0432\u0435\u0440\u044f\u0442\u044c \u043f\u0440\u043e\u0446\u0435\u0441\u0441\u0443. \u0418\u0434\u0435\u0430\u043b\u044c\u043d\u043e&nbsp;<strong>\u043f\u0440\u043e\u043a\u043e\u043d\u0441\u0443\u043b\u044c\u0442\u0438\u0440\u043e\u0432\u0430\u0442\u044c\u0441\u044f \u043f\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u0447\u043d\u043e\u043c\u0443 \u043f\u043b\u0430\u043d\u0443 \u0441 \u043e\u043f\u044b\u0442\u043d\u044b\u043c \u0442\u0440\u0435\u043d\u0435\u0440\u043e\u043c.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0412\u044b, \u0432\u0435\u0440\u043e\u044f\u0442\u043d\u043e, \u0438\u0441\u043f\u044b\u0442\u0430\u0435\u0442\u0435 \u043d\u0430\u0441\u0442\u043e\u044f\u0449\u0438\u0439 \u0448\u043e\u043a, \u043a\u043e\u0433\u0434\u0430 \u043e\u043a\u0430\u0436\u0435\u0442\u0435\u0441\u044c \u043f\u043e\u0434 \u0445\u043e\u043b\u043e\u0434\u043d\u044b\u043c \u0434\u0443\u0448\u0435\u043c \u0443\u0442\u0440\u043e\u043c, \u0432\u0441\u0442\u0440\u0435\u0442\u0438\u0442\u0435 \u043c\u0435\u0434\u0432\u0435\u0434\u044f \u0432 \u043b\u0435\u0441\u0443 \u0438\u043b\u0438 \u043e\u043a\u0430\u0436\u0435\u0442\u0435\u0441\u044c \u043f\u0435\u0440\u0435\u0434 \u043a\u0430\u0440\u0442\u043e\u0439 \u043d\u044c\u044e-\u0439\u043e\u0440\u043a\u0441\u043a\u043e\u0433\u043e \u043c\u0435\u0442\u0440\u043e, \u200b\u200b\u0445\u043e\u0442\u044f \u0434\u043e \u0441\u0438\u0445 \u043f\u043e\u0440 \u0436\u0438\u043b\u0438 \u043e\u0434\u043d\u0438. \u041c\u043e\u0436\u043d\u043e \u043b\u0438 \u00ab\u0448\u043e\u043a\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u0438 \u0437\u0430\u043f\u0443\u0442\u0430\u0442\u044c\u00bb \u043c\u044b\u0448\u0446\u044b, \u0447\u0442\u043e\u0431\u044b \u0436\u0435\u043b\u0430\u0435\u043c\u044b\u0439 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442 \u043f\u0440\u0438\u0448\u0435\u043b \u0431\u044b\u0441\u0442\u0440\u0435\u0435?<\/p>\n","protected":false},"author":65,"featured_media":183662,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[112],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-186575","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prohrammy-trenyrovok-y-upraznenyia","8":"h-entry","9":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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