{"id":226578,"date":"2020-06-01T11:38:00","date_gmt":"2020-06-01T09:38:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=226578"},"modified":"2023-08-02T20:48:13","modified_gmt":"2023-08-02T18:48:13","slug":"kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok","status":"publish","type":"post","link":"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/","title":{"rendered":"\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 \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a?"},"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\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/#%D0%97%D0%BD%D0%B0%D0%B9%D1%82%D0%B5_%D1%81%D0%B2%D0%BE%D1%8E_%D1%86%D0%B5%D0%BB%D1%8C\" title=\"\u0417\u043d\u0430\u0439\u0442\u0435 \u0441\u0432\u043e\u044e \u0446\u0435\u043b\u044c\">\u0417\u043d\u0430\u0439\u0442\u0435 \u0441\u0432\u043e\u044e \u0446\u0435\u043b\u044c<\/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\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/#%D0%A7%D1%82%D0%BE_%D0%B4%D0%BB%D1%8F_%D1%8D%D1%82%D0%BE%D0%B3%D0%BE_%D0%BF%D0%BE%D0%BD%D0%B0%D0%B4%D0%BE%D0%B1%D0%B8%D1%82%D1%81%D1%8F\" title=\"\u0427\u0442\u043e \u0434\u043b\u044f \u044d\u0442\u043e\u0433\u043e \u043f\u043e\u043d\u0430\u0434\u043e\u0431\u0438\u0442\u0441\u044f?\">\u0427\u0442\u043e \u0434\u043b\u044f \u044d\u0442\u043e\u0433\u043e \u043f\u043e\u043d\u0430\u0434\u043e\u0431\u0438\u0442\u0441\u044f?<\/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\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/#%D0%9A%D0%B0%D0%BA_%D0%B2%D1%8B%D0%B1%D1%80%D0%B0%D1%82%D1%8C_%D0%BF%D0%BE%D0%B4%D1%85%D0%BE%D0%B4%D1%8F%D1%89%D0%B8%D0%B5_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F\" title=\"\u041a\u0430\u043a \u0432\u044b\u0431\u0440\u0430\u0442\u044c \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f?\">\u041a\u0430\u043a \u0432\u044b\u0431\u0440\u0430\u0442\u044c \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f?<\/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\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/#%D0%9A%D0%BE%D0%BC%D0%B1%D0%B8%D0%BD%D0%B8%D1%80%D1%83%D0%B9%D1%82%D0%B5_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D0%BF%D1%80%D0%B0%D0%B2%D0%B8%D0%BB%D1%8C%D0%BD%D0%BE\" title=\"\u041a\u043e\u043c\u0431\u0438\u043d\u0438\u0440\u0443\u0439\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\">\u041a\u043e\u043c\u0431\u0438\u043d\u0438\u0440\u0443\u0439\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e<\/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\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/#%D0%9A%D0%B0%D0%BA_%D1%87%D0%B0%D1%81%D1%82%D0%BE_%D1%81%D0%BB%D0%B5%D0%B4%D1%83%D0%B5%D1%82_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%B0%D1%82%D1%8C%D1%81%D1%8F\" title=\"\u041a\u0430\u043a \u0447\u0430\u0441\u0442\u043e \u0441\u043b\u0435\u0434\u0443\u0435\u0442 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c\u0441\u044f?\">\u041a\u0430\u043a \u0447\u0430\u0441\u0442\u043e \u0441\u043b\u0435\u0434\u0443\u0435\u0442 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c\u0441\u044f?<\/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\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/#%D0%A1%D0%BA%D0%BE%D0%BB%D1%8C%D0%BA%D0%BE_%D0%BF%D0%BE%D0%B2%D1%82%D0%BE%D1%80%D0%B5%D0%BD%D0%B8%D0%B9_%D0%BE%D1%82%D0%B4%D0%B5%D0%BB%D1%8C%D0%BD%D1%8B%D1%85_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B9_%D0%BD%D1%83%D0%B6%D0%BD%D0%BE_%D0%B2%D1%8B%D0%BF%D0%BE%D0%BB%D0%BD%D1%8F%D1%82%D1%8C\" title=\"\u0421\u043a\u043e\u043b\u044c\u043a\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u043e\u0442\u0434\u0435\u043b\u044c\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u043d\u0443\u0436\u043d\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c?\">\u0421\u043a\u043e\u043b\u044c\u043a\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u043e\u0442\u0434\u0435\u043b\u044c\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u043d\u0443\u0436\u043d\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c?<\/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.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/#%D0%9D%D0%B5_%D0%B7%D0%B0%D0%B1%D1%8B%D0%B2%D0%B0%D0%B9%D1%82%D0%B5_%D0%BE_%D1%80%D0%B0%D0%B7%D0%BC%D0%B8%D0%BD%D0%BA%D0%B5_%D0%B8_%D1%81%D1%82%D1%80%D0%B5%D1%82%D1%87%D0%B8%D0%BD%D0%B3%D0%B5\" title=\"\u041d\u0435 \u0437\u0430\u0431\u044b\u0432\u0430\u0439\u0442\u0435 \u043e \u0440\u0430\u0437\u043c\u0438\u043d\u043a\u0435 \u0438 \u0441\u0442\u0440\u0435\u0442\u0447\u0438\u043d\u0433\u0435\">\u041d\u0435 \u0437\u0430\u0431\u044b\u0432\u0430\u0439\u0442\u0435 \u043e \u0440\u0430\u0437\u043c\u0438\u043d\u043a\u0435 \u0438 \u0441\u0442\u0440\u0435\u0442\u0447\u0438\u043d\u0433\u0435<\/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.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/#%D0%9A%D0%B0%D0%BA%D1%83%D1%8E_%D0%B2%D1%8B%D0%B1%D1%80%D0%B0%D1%82%D1%8C_%D1%81%D1%82%D1%80%D1%83%D0%BA%D1%82%D1%83%D1%80%D1%83_%D0%BF%D0%BB%D0%B0%D0%BD%D0%B0_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BE%D0%BA\" title=\"\u041a\u0430\u043a\u0443\u044e \u0432\u044b\u0431\u0440\u0430\u0442\u044c \u0441\u0442\u0440\u0443\u043a\u0442\u0443\u0440\u0443 \u043f\u043b\u0430\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a?\">\u041a\u0430\u043a\u0443\u044e \u0432\u044b\u0431\u0440\u0430\u0442\u044c \u0441\u0442\u0440\u0443\u043a\u0442\u0443\u0440\u0443 \u043f\u043b\u0430\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a?<\/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.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/#K%D0%BE%D0%B3%D0%B4%D0%B0_%D1%81%D0%BB%D0%B5%D0%B4%D1%83%D0%B5%D1%82_%D0%BC%D0%B5%D0%BD%D1%8F%D1%82%D1%8C_%D0%BF%D0%BB%D0%B0%D0%BD_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BE%D0%BA\" title=\"K\u043e\u0433\u0434\u0430 \u0441\u043b\u0435\u0434\u0443\u0435\u0442 \u043c\u0435\u043d\u044f\u0442\u044c \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a?\">K\u043e\u0433\u0434\u0430 \u0441\u043b\u0435\u0434\u0443\u0435\u0442 \u043c\u0435\u043d\u044f\u0442\u044c \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a?<\/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.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/#%D0%92%D0%B4%D0%BE%D1%85%D0%BD%D0%BE%D0%B2%D0%B8%D1%82%D0%B5%D1%81%D1%8C_%D0%BE%D0%BD%D0%BB%D0%B0%D0%B9%D0%BD_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B0%D0%BC%D0%B8\" title=\"\u0412\u0434\u043e\u0445\u043d\u043e\u0432\u0438\u0442\u0435\u0441\u044c \u043e\u043d\u043b\u0430\u0439\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u043c\u0438\">\u0412\u0434\u043e\u0445\u043d\u043e\u0432\u0438\u0442\u0435\u0441\u044c \u043e\u043d\u043b\u0430\u0439\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u043c\u0438<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0421\u043e\u0437\u0434\u0430\u043d\u0438\u0435 \u043f\u043b\u0430\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a &#8211; \u0434\u0435\u0439\u0441\u0442\u0432\u0438\u0442\u0435\u043b\u044c\u043d\u043e<strong> \u0441\u043b\u043e\u0436\u043d\u0430\u044f \u0437\u0430\u0434\u0430\u0447\u0430<\/strong>, \u043f\u043e\u0442\u043e\u043c\u0443 \u0447\u0442\u043e \u0443 \u043a\u0430\u0436\u0434\u043e\u0433\u043e \u0441\u043f\u043e\u0440\u0442\u0441\u043c\u0435\u043d\u0430 \u0435\u0441\u0442\u044c \u0441\u0432\u043e\u0438 <strong>\u043e\u0441\u043e\u0431\u044b\u0435 \u0442\u0440\u0435\u0431\u043e\u0432\u0430\u043d\u0438\u044f \u0438 \u0440\u0430\u0437\u043d\u044b\u0435 \u0446\u0435\u043b\u0438 \u0432 \u0444\u0438\u0442\u043d\u0435\u0441\u0435<\/strong>. \u0412\u044b \u0442\u0430\u043a\u0436\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u043e\u0431\u0440\u0430\u0442\u0438\u0442\u044c\u0441\u044f \u043a <strong>\u043f\u0440\u043e\u0444\u0435\u0441\u0441\u0438\u043e\u043d\u0430\u043b\u044c\u043d\u043e\u043c\u0443 \u0442\u0440\u0435\u043d\u0435\u0440\u0443 \u0437\u0430 \u0441\u043e\u0432\u0435\u0442\u0430\u043c\u0438<\/strong> \u043f\u0440\u0438 \u0441\u043e\u0441\u0442\u0430\u0432\u043b\u0435\u043d\u0438\u0438 \u043f\u043b\u0430\u043d\u0430. \u0412\u044b \u0434\u043e\u043b\u0436\u043d\u044b \u0443\u0431\u0435\u0434\u0438\u0442\u044c\u0441\u044f, \u0447\u0442\u043e \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0431\u0443\u0434\u0435\u0442<strong> \u043f\u0440\u0435\u0434\u043d\u0430\u0437\u043d\u0430\u0447\u0435\u043d \u0438\u0441\u043a\u043b\u044e\u0447\u0438\u0442\u0435\u043b\u044c\u043d\u043e \u0434\u043b\u044f \u0432\u0430\u0441 \u0438 \u0432\u0430\u0448\u0438\u0445 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u043e\u0441\u0442\u0435\u0439<\/strong>. \u0412\u044b \u0437\u043d\u0430\u0435\u0442\u0435 \u0441\u0432\u043e\u0435 \u0442\u0435\u043b\u043e \u0438 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c \u043b\u0443\u0447\u0448\u0435 \u0432\u0441\u0435\u0433\u043e. \u0412\u044b \u0437\u043d\u0430\u0435\u0442\u0435, \u043a\u0430\u043a\u043e\u0432\u044b <strong>\u0432\u0430\u0448\u0438 \u043f\u0440\u0435\u0434\u0435\u043b\u044b \u0438 \u0446\u0435\u043b\u0438<\/strong>, \u0438 \u0438\u043c\u0435\u043d\u043d\u043e \u043f\u043e\u044d\u0442\u043e\u043c\u0443 <strong>\u0432\u044b \u0442\u0430\u043a\u0436\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0441\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0441\u0430\u043c\u043e\u0441\u0442\u043e\u044f\u0442\u0435\u043b\u044c\u043d\u043e.<\/strong> \u0418\u0442\u0430\u043a, \u0443\u0437\u043d\u0430\u0439\u0442\u0435, \u043a\u0430\u043a <strong>\u0441\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u0439 \u043f\u043b\u0430\u043d \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a.<\/strong><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"%D0%97%D0%BD%D0%B0%D0%B9%D1%82%D0%B5_%D1%81%D0%B2%D0%BE%D1%8E_%D1%86%D0%B5%D0%BB%D1%8C\"><\/span>\u0417\u043d\u0430\u0439\u0442\u0435 \u0441\u0432\u043e\u044e \u0446\u0435\u043b\u044c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041f\u0435\u0440\u0432\u044b\u043c \u0448\u0430\u0433\u043e\u043c \u0432 \u0441\u043e\u0437\u0434\u0430\u043d\u0438\u0438 \u043f\u043b\u0430\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f <strong>\u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u0438\u0435 \u0432\u0430\u0448\u0435\u0439 \u0446\u0435\u043b\u0438 \u0432 \u0444\u0438\u0442\u043d\u0435\u0441\u0435<\/strong>. \u0412\u044b \u0434\u043e\u043b\u0436\u043d\u044b \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0438\u0442\u044c, \u0434\u043e\u043b\u0436\u043d\u044b \u043b\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u043f\u043e\u043c\u043e\u0447\u044c \u0432\u0430\u043c<strong> \u043d\u0430\u0440\u0430\u0441\u0442\u0438\u0442\u044c \u043c\u044b\u0448\u0435\u0447\u043d\u0443\u044e \u043c\u0430\u0441\u0441\u0443, \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u044c \u0441\u0438\u043b\u0443 \u0438\u043b\u0438 \u043f\u043e\u0445\u0443\u0434\u0435\u0442\u044c<\/strong>. \u0412 \u0442\u043e \u0436\u0435 \u0432\u0440\u0435\u043c\u044f \u0432\u044b \u0434\u043e\u043b\u0436\u043d\u044b \u043f\u043e\u043c\u043d\u0438\u0442\u044c, \u0447\u0442\u043e \u0432\u0430\u0448\u0430 \u0446\u0435\u043b\u044c \u0434\u043e\u043b\u0436\u043d\u0430<strong> \u0431\u044b\u0442\u044c \u0440\u0435\u0430\u043b\u0438\u0441\u0442\u0438\u0447\u043d\u043e\u0439 \u0438 \u0434\u043e\u0441\u0442\u0438\u0436\u0438\u043c\u043e\u0439<\/strong>. \u0415\u0441\u043b\u0438 \u0432\u044b \u0441\u0442\u0430\u0432\u0438\u0442\u0435 \u043d\u0435\u0434\u043e\u0441\u0442\u0438\u0436\u0438\u043c\u044b\u0435 \u0446\u0435\u043b\u0438, \u0442\u043e \u0441\u043e \u0432\u0440\u0435\u043c\u0435\u043d\u0435\u043c \u0432\u0430\u0448\u0430 <strong>\u043c\u043e\u0442\u0438\u0432\u0430\u0446\u0438\u044f \u043a \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u043c \u0433\u0430\u0440\u0430\u043d\u0442\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u043e \u0438\u0441\u0447\u0435\u0437\u043d\u0435\u0442.<\/strong> \u041e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u0438\u0435 \u0446\u0435\u043b\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0442\u0430\u043a\u0436\u0435 \u0432\u0430\u0436\u043d\u043e \u0434\u043b\u044f <strong>\u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0438\u0445 \u0448\u0430\u0433\u043e\u0432 \u0432 \u0441\u043e\u0437\u0434\u0430\u043d\u0438\u0438 \u043f\u043b\u0430\u043d\u0430 \u043e\u0431\u0443\u0447\u0435\u043d\u0438\u044f<\/strong>. \u0418\u0441\u0445\u043e\u0434\u044f \u0438\u0437 \u044d\u0442\u043e\u0433\u043e, \u0432\u044b \u0441\u043c\u043e\u0436\u0435\u0442\u0435 \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0438\u0442\u044c <strong>\u0447\u0430\u0441\u0442\u043e\u0442\u0443 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439, \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439<\/strong> \u0438 <strong>\u0441\u0442\u0440\u0443\u043a\u0442\u0443\u0440\u0443 \u0432\u0441\u0435\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438.<\/strong> \u0412\u044b \u0434\u043e\u043b\u0436\u043d\u044b \u043f\u0440\u0438\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0442\u044c\u0441\u044f \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435\u043d\u043d\u043e\u0433\u043e \u043f\u043b\u0430\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a<strong> \u043d\u0435 \u043c\u0435\u043d\u0435\u0435 12 \u043d\u0435\u0434\u0435\u043b\u044c.<\/strong> \u041f\u043e \u0438\u0441\u0442\u0435\u0447\u0435\u043d\u0438\u0438 \u044d\u0442\u043e\u0433\u043e \u0432\u0440\u0435\u043c\u0435\u043d\u0438 \u0432\u044b \u0434\u043e\u043b\u0436\u043d\u044b \u0443\u0432\u0438\u0434\u0435\u0442\u044c <strong>\u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u044b \u0441\u0432\u043e\u0435\u0439 \u0440\u0430\u0431\u043e\u0442\u044b. <\/strong><span style=\"color: #ff6600;\">[2] [3] [8]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/95699973_2878689515586076_3220172934429540352_o_1_-min.jpg\" alt=\"\u0417\u043d\u0430\u0439\u0442\u0435 \u0441\u0432\u043e\u044e \u0444\u0438\u0442\u043d\u0435\u0441 \u0446\u0435\u043b\u044c\" width=\"843\" height=\"567\" title=\"\u0417\u043d\u0430\u0439\u0442\u0435 \u0441\u0432\u043e\u044e \u0444\u0438\u0442\u043d\u0435\u0441 \u0446\u0435\u043b\u044c\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"%D0%A7%D1%82%D0%BE_%D0%B4%D0%BB%D1%8F_%D1%8D%D1%82%D0%BE%D0%B3%D0%BE_%D0%BF%D0%BE%D0%BD%D0%B0%D0%B4%D0%BE%D0%B1%D0%B8%D1%82%D1%81%D1%8F\"><\/span>\u0427\u0442\u043e \u0434\u043b\u044f \u044d\u0442\u043e\u0433\u043e \u043f\u043e\u043d\u0430\u0434\u043e\u0431\u0438\u0442\u0441\u044f?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041c\u043d\u043e\u0433\u0438\u0435 \u043f\u043b\u0430\u043d\u044b \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a <strong>\u0430\u0434\u0430\u043f\u0442\u0438\u0440\u043e\u0432\u0430\u043d\u044b \u043a \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u043c \u0432 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u043e\u043c \u0437\u0430\u043b\u0435.<\/strong> \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0440\u0430\u0441\u0441\u0447\u0438\u0442\u0430\u043d\u044b \u043d\u0430 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043d\u0438\u0435 \u0443\u0442\u044f\u0436\u0435\u043b\u0438\u0442\u0435\u043b\u0435\u0439 \u0438 \u043e\u0442\u0434\u0435\u043b\u044c\u043d\u044b\u0445 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043e\u0432, \u043a\u043e\u0442\u043e\u0440\u044b\u0445 \u0443 \u0432\u0430\u0441, \u0432\u0435\u0440\u043e\u044f\u0442\u043d\u043e, <strong>\u043d\u0435\u0442 \u0434\u043e\u043c\u0430<\/strong>. \u041f\u043e\u044d\u0442\u043e\u043c\u0443 \u0432\u0430\u0436\u043d\u043e \u043d\u0430\u0439\u0442\u0438 <a href=\"https:\/\/gymbeam.ua\/ru\/trenirovka-doma\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">\u0430\u043a\u0441\u0435\u0441\u0441\u0443\u0430\u0440\u044b<\/a>, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0432\u044b \u0441\u043c\u043e\u0436\u0435\u0442\u0435 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u0434\u043b\u044f \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a. \u041a\u043e\u043d\u0435\u0447\u043d\u043e, \u0432\u044b \u0442\u0430\u043a\u0436\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 <strong>\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c\u0441\u044f \u0441 \u0441\u043e\u0431\u0441\u0442\u0432\u0435\u043d\u043d\u044b\u043c \u0432\u0435\u0441\u043e\u043c<\/strong>, \u043d\u043e \u0434\u043b\u044f \u043e\u043f\u044b\u0442\u043d\u044b\u0445 \u0441\u043f\u043e\u0440\u0442\u0441\u043c\u0435\u043d\u043e\u0432 \u044d\u0442\u043e\u0433\u043e \u043c\u043e\u0436\u0435\u0442 \u0431\u044b\u0442\u044c \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u043e. \u0412 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u043e\u043c \u0437\u0430\u043b\u0435 \u0434\u043b\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u0430, \u0431\u0438\u0446\u0435\u043f\u0441\u0430 \u0438 \u043f\u043b\u0435\u0447 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u044e\u0442\u0441\u044f \u0433\u0430\u043d\u0442\u0435\u043b\u0438. \u0418\u0445 \u0442\u0430\u043a\u0436\u0435 \u043c\u043e\u0436\u043d\u043e \u043a\u0443\u043f\u0438\u0442\u044c \u0434\u043e\u043c\u043e\u0439 \u0438\u043b\u0438 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u044c \u0444\u0430\u043d\u0442\u0430\u0437\u0438\u044e \u0438 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c, \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440, <strong>\u0431\u0443\u0442\u044b\u043b\u043a\u0438 \u0441 \u0432\u043e\u0434\u043e\u0439.<\/strong> \u0414\u043b\u044f \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u044f \u0441\u043f\u0438\u043d\u044b, \u043f\u043b\u0435\u0447 \u0438 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u0430 \u0438\u0434\u0435\u0430\u043b\u044c\u043d\u043e \u043f\u043e\u0434\u043e\u0439\u0434\u0435\u0442 <a href=\"https:\/\/gymbeam.ua\/ru\/doorway-pull-up-bar-relever-1-62-100-cm-spokey.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">\u043f\u0435\u0440\u0435\u043a\u043b\u0430\u0434\u0438\u043d\u0430<\/a> \u0438\u043b\u0438 \u0431\u0440\u0443\u0441\u044c\u044f, \u0430 \u0442\u0430\u043a\u0436\u0435 \u0434\u043b\u044f \u043f\u043e\u0432\u044b\u0448\u0435\u043d\u0438\u044f \u0441\u043e\u043f\u0440\u043e\u0442\u0438\u0432\u043b\u0435\u043d\u0438\u044f \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439, \u0432\u044b\u043f\u0430\u0434\u043e\u0432 \u0438\u043b\u0438 \u0434\u0440\u0443\u0433\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0432\u0441\u0435\u0433\u043e \u0442\u0435\u043b\u0430 \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 <a href=\"https:\/\/gymbeam.ua\/ru\/rezinivyje-petli-i-espandery\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">\u0440\u0435\u0437\u0438\u043d\u043e\u0432\u044b\u0435 \u043f\u0435\u0442\u043b\u0438 \u0438\u043b\u0438 \u044d\u0441\u043f\u0430\u043d\u0434\u0435\u0440\u044b<\/a>. \u041e\u0431\u044b\u0447\u043d\u044b\u0439 \u0441\u0442\u0443\u043b \u0438\u043b\u0438 <a href=\"https:\/\/gymbeam.ua\/ru\/myachi-dlya-fitnesa-i-balansirochonye-platformy\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">\u0444\u0438\u0442\u0431\u043e\u043b<\/a> \u0442\u0430\u043a\u0436\u0435 \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u043e\u0442\u043b\u0438\u0447\u043d\u044b\u043c\u0438 \u0430\u043a\u0441\u0435\u0441\u0441\u0443\u0430\u0440\u0430\u043c\u0438 \u0434\u043b\u044f \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a. <span style=\"color: #ff6600;\">[4] [10]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/unnamed_-_2020-04-15T144115.158_1_-min.jpg\" alt=\"\u0410\u043a\u0441\u0435\u0441\u0441\u0443\u0430\u0440\u044b \u0434\u043b\u044f \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a\" width=\"843\" height=\"567\" title=\"\u0410\u043a\u0441\u0435\u0441\u0441\u0443\u0430\u0440\u044b \u0434\u043b\u044f \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a\"\/><\/figure>\n<\/div>\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=\"28334,36304,36058,36310,8346,36280,46033,36073,36229,40192,36223,44941\" ><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"%D0%9A%D0%B0%D0%BA_%D0%B2%D1%8B%D0%B1%D1%80%D0%B0%D1%82%D1%8C_%D0%BF%D0%BE%D0%B4%D1%85%D0%BE%D0%B4%D1%8F%D1%89%D0%B8%D0%B5_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F\"><\/span>\u041a\u0430\u043a \u0432\u044b\u0431\u0440\u0430\u0442\u044c \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0415\u0441\u043b\u0438 \u0432\u044b \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0438\u043b\u0438\u0441\u044c \u0441\u043e \u0441\u0432\u043e\u0435\u0439<strong>&nbsp;\u0446\u0435\u043b\u044c\u044e \u0438 \u0432\u043e\u0437\u043c\u043e\u0436\u043d\u043e\u0441\u0442\u044f\u043c\u0438<\/strong>, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0432\u0430\u043c \u043f\u0440\u0435\u0434\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u044e\u0442 \u0430\u043a\u0441\u0435\u0441\u0441\u0443\u0430\u0440\u044b \u0434\u043b\u044f \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a, \u043f\u0440\u0438\u0448\u043b\u043e \u0432\u0440\u0435\u043c\u044f <strong>\u0432\u044b\u0431\u0440\u0430\u0442\u044c \u0441\u043e\u043e\u0442\u0432\u0435\u0442\u0441\u0442\u0432\u0443\u044e\u0449\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f.<\/strong> \u0420\u0430\u0437\u0434\u0435\u043b\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0434\u0432\u0435 \u043a\u0430\u0442\u0435\u0433\u043e\u0440\u0438\u0438 &#8211;<strong>&nbsp;\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u043c\u044b\u0448\u0435\u0447\u043d\u0443\u044e \u0433\u0440\u0443\u043f\u043f\u0443, \u043a\u043e\u0442\u043e\u0440\u0443\u044e \u0432\u044b \u0445\u043e\u0442\u0438\u0442\u0435 \u043f\u0440\u043e\u0440\u0430\u0431\u043e\u0442\u0430\u0442\u044c<\/strong>&nbsp;\u0438 <strong>\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0441\u043e\u0431\u0441\u0442\u0432\u0435\u043d\u043d\u044b\u043c \u0432\u0435\u0441\u043e\u043c \u0438\u043b\u0438 \u0441 \u0443\u0442\u044f\u0436\u0435\u043b\u0438\u0442\u0435\u043b\u044f\u043c\u0438<\/strong>. \u0412\u0430\u0448 \u043a\u043e\u043c\u043f\u043b\u0435\u043a\u0441\u043d\u044b\u0439 \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0434\u043e\u043b\u0436\u0435\u043d \u0431\u044b\u0442\u044c \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d \u043d\u0430&nbsp;<strong>\u043c\u044b\u0448\u0446\u044b \u0432\u0441\u0435\u0433\u043e \u0442\u0435\u043b\u0430,<\/strong> \u043f\u043e\u044d\u0442\u043e\u043c\u0443 \u0441\u043b\u0435\u0434\u0443\u0435\u0442 <strong>\u043f\u043e\u043c\u043d\u0438\u0442\u044c \u043e \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0445:<\/strong> <span style=\"color: #ff6600;\">[2] [3] [8] [10] [11]<\/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 is-style-default\">\u0412\u0435\u0440\u0445\u043d\u044f\u044f \u0447\u0430\u0441\u0442\u044c \u0442\u0435\u043b\u0430<\/h3>\n\n\n\n<p>\u0412\u043e \u0432\u0440\u0435\u043c\u044f \u044d\u0442\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0432 \u0441\u043f\u043e\u0440\u0442\u0437\u0430\u043b\u0435 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u044e\u0442\u0441\u044f \u0433\u0438\u0440\u0438, \u0433\u0430\u043d\u0442\u0435\u043b\u0438, \u0432\u0435\u0440\u0445\u043d\u0438\u0439 \u0438\u043b\u0438 \u043d\u0438\u0436\u043d\u0438\u0439 \u0431\u043b\u043e\u043a. \u0414\u043b\u044f \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0432\u044b \u0442\u0430\u043a\u0436\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u0438\u043b\u0438&nbsp; \u0431\u0443\u0442\u044b\u043b\u043a\u0438 \u0441 \u0432\u043e\u0434\u043e\u0439, \u0430 \u044d\u0441\u043f\u0430\u043d\u0434\u0435\u0440 \u0437\u0430\u043c\u0435\u043d\u0438\u0442 \u0432\u0435\u0440\u0445\u043d\u0438\u0439 \u0438\u043b\u0438 \u043d\u0438\u0436\u043d\u0438\u0439 \u0431\u043b\u043e\u043a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u043f\u043b\u0435\u0447\u0438<\/strong>&nbsp;&#8211; \u0436\u0438\u043c \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 \u0441\u0438\u0434\u044f, \u043f\u043e\u0434\u044a\u0435\u043c \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 \u043f\u0435\u0440\u0435\u0434 \u0441\u043e\u0431\u043e\u0439, \u0440\u0430\u0437\u0432\u0435\u0434\u0435\u043d\u0438\u0435&nbsp;\u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u044b, \u0440\u0430\u0437\u0432\u0435\u0434\u0435\u043d\u0438\u0435 \u0440\u0443\u043a \u0441 \u044d\u0441\u043f\u0430\u043d\u0434\u0435\u0440\u043e\u043c, \u0442\u044f\u0433\u0430 \u044d\u0441\u043f\u0430\u043d\u0434\u0435\u0440\u0430 \u043a \u043f\u043e\u0434\u0431\u043e\u0440\u043e\u0434\u043a\u0443<\/p>\n\n\n\n<p><strong>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0433\u0440\u0443\u0434\u044c<\/strong>&nbsp;&#8211; \u0436\u0438\u043c \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 \u043d\u0430 \u043d\u0430\u043a\u043b\u043e\u043d\u043d\u043e\u0439 \u0441\u043a\u0430\u043c\u044c\u0435, \u0440\u0430\u0437\u0432\u0435\u0434\u0435\u043d\u0438\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439&nbsp;\u043d\u0430 \u043d\u0430\u043a\u043b\u043e\u043d\u043d\u043e\u0439 \u0441\u043a\u0430\u043c\u044c\u0435, \u0440\u0430\u0437\u0432\u0435\u0434\u0435\u043d\u0438\u0435 \u0440\u0443\u043a&nbsp;\u0441 \u044d\u0441\u043f\u0430\u043d\u0434\u0435\u0440\u043e\u043c \u043f\u0435\u0440\u0435\u0434&nbsp;\u0433\u0440\u0443\u0434\u044c\u044e, \u0436\u0438\u043c \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 \u043b\u0435\u0436\u0430, \u043e\u0442\u0436\u0438\u043c\u0430\u043d\u0438\u044f, \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043d\u043e\u0436\u043d\u0438\u0446\u044b \u0440\u0443\u043a\u0430\u043c\u0438<\/p>\n\n\n\n<p><strong>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0441\u043f\u0438\u043d\u0443&nbsp;<\/strong>&#8211; \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a, \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0441\u0432\u0435\u0447\u0430, \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0441\u0443\u043f\u0435\u0440\u043c\u0435\u043d, \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u0441\u043f\u0438\u043d\u0443 \u0441\u0438\u0434\u044f, \u043f\u043e\u0434\u044a\u0435\u043c \u0440\u0443\u043a \u043b\u0435\u0436\u0430 \u043d\u0430 \u0436\u0438\u0432\u043e\u0442\u0435, \u0433\u043b\u0443\u0431\u043e\u043a\u0438\u0439 \u043d\u0430\u043a\u043b\u043e\u043d \u0432\u043f\u0435\u0440\u0435\u0434<\/p>\n\n\n\n<p><strong>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0431\u0438\u0446\u0435\u043f\u0441<\/strong>&nbsp;&#8211; \u043f\u043e\u0434\u044a\u0435\u043c \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u043d\u0430 \u0431\u0438\u0446\u0435\u043f\u0441, \u0442\u044f\u0433\u0430 \u044d\u0441\u043f\u0430\u043d\u0434\u0435\u0440\u0430 \u043d\u0430 \u0431\u0438\u0446\u0435\u043f\u0441, \u043a\u043e\u043d\u0446\u0435\u043d\u0442\u0440\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u0439 \u043f\u043e\u0434\u044a\u0435\u043c \u043d\u0430 \u0431\u0438\u0446\u0435\u043f\u0441<\/p>\n\n\n\n<p><strong>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441 <\/strong>&#8211; \u043e\u0442\u0436\u0438\u043c\u0430\u043d\u0438\u044f \u0443\u0437\u043a\u0438\u043c \u0445\u0432\u0430\u0442\u043e\u043c, \u0440\u0430\u0437\u0433\u0438\u0431\u0430\u043d\u0438\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u043d\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441, \u043e\u0431\u0440\u0430\u0442\u043d\u044b\u0435 \u043e\u0442\u0436\u0438\u043c\u0430\u043d\u0438\u044f, \u0430\u043b\u043c\u0430\u0437\u043d\u044b\u0435 \u043e\u0442\u0436\u0438\u043c\u0430\u043d\u0438\u044f<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/95738834_2893209820800712_7264858609052286976_o-min-min.jpg\" alt=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\" width=\"843\" height=\"567\" title=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">\u041f\u0440\u0435\u0441\u0441<\/h3>\n\n\n\n<p><strong>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f&nbsp;\u043d\u0430 \u043f\u0440\u044f\u043c\u0443\u044e&nbsp;\u043c\u044b\u0448\u0446\u0443 \u043f\u0440\u0435\u0441\u0441\u0430<\/strong>&nbsp;&#8211; \u043f\u043b\u0430\u043d\u043a\u0430, \u0440\u0443\u0441\u0441\u043a\u0438\u0439 \u0442\u0432\u0438\u0441\u0442, \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f, \u0430\u043b\u044c\u043f\u0438\u043d\u0438\u0441\u0442, \u043d\u043e\u0436\u043d\u0438\u0446\u044b, \u0432\u0435\u043b\u043e\u0441\u0438\u043f\u0435\u0434 \u043b\u0435\u0436\u0430, \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0441\u0443\u043f\u0435\u0440\u043c\u0435\u043d<\/p>\n\n\n\n<p><strong>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0431\u043e\u043a\u043e\u0432\u044b\u0435 \u043c\u044b\u0448\u0446\u044b \u043f\u0440\u0435\u0441\u0441\u0430<\/strong>&nbsp;&#8211; \u043c\u043e\u0441\u0442\u0438\u043a, \u043f\u043e\u0434\u044a\u0435\u043c \u043d\u043e\u0433\u0438&nbsp;\u043b\u0435\u0436\u0430 \u043d\u0430&nbsp;\u0431\u043e\u043a\u0443, \u0431\u043e\u043a\u043e\u0432\u0430\u044f \u043f\u043b\u0430\u043d\u043a\u0430&nbsp;<span style=\"color: #ff6600;\">[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 is-style-default\">\u042f\u0433\u043e\u0434\u0438\u0446\u044b \u0438 \u043d\u043e\u0433\u0438<\/h3>\n\n\n\n<p><strong>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u044f\u0433\u043e\u0434\u0438\u0446\u044b<\/strong>&nbsp;&#8211; \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f, \u0432\u044b\u043f\u0430\u0434\u044b, \u0441\u0442\u0430\u043d\u043e\u0432\u0430\u044f \u0442\u044f\u0433\u0430, \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a, \u0441\u0433\u0438\u0431\u0430\u043d\u0438\u0435 \u043d\u043e\u0433 \u043b\u0435\u0436\u0430, \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441\u0443\u043c\u043e, \u0431\u043e\u043b\u0433\u0430\u0440\u0441\u043a\u0438\u0435 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f, \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441 \u043f\u0440\u044b\u0436\u043a\u043e\u043c &#8211; \u0432\u0441\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043c\u043e\u0436\u043d\u043e \u0443\u0441\u043b\u043e\u0436\u043d\u0438\u0442\u044c \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u044d\u0441\u043f\u0430\u043d\u0434\u0435\u0440\u0430.<\/p>\n\n\n\n<p><strong>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0437\u0430\u0434\u043d\u044e\u044e \u043f\u043e\u0432\u0435\u0440\u0445\u043d\u043e\u0441\u0442\u044c \u0431\u0435\u0434\u0440\u0430<\/strong>&nbsp;&#8211; \u0441\u0433\u0438\u0431\u0430\u043d\u0438\u0435 \u043d\u043e\u0433 \u043b\u0435\u0436\u0430, \u043c\u043e\u0441\u0442\u0438\u043a, \u043e\u0442\u0432\u0435\u0434\u0435\u043d\u0438\u0435 \u043d\u043e\u0433\u0438 \u043d\u0430\u0437\u0430\u0434 \u0441 \u044d\u0441\u043f\u0430\u043d\u0434\u0435\u0440\u043e\u043c, \u0432\u044b\u043f\u0430\u0434\u044b, \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f, \u0432\u044b\u043f\u0430\u0434\u044b \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u0443<\/p>\n\n\n\n<p><strong>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0438\u043a\u0440\u044b<\/strong>&nbsp;&#8211; \u043f\u043e\u0434\u044a\u0435\u043c \u043d\u0430 \u043d\u043e\u0441\u043a\u0438 \u0441\u0442\u043e\u044f, \u0445\u043e\u0434\u044c\u0431\u0430 \u0438 \u0431\u0435\u0433 \u043d\u0430 \u043d\u043e\u0441\u043a\u0430\u0445<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0412 \u0442\u043e \u0436\u0435 \u0432\u0440\u0435\u043c\u044f \u043d\u0435 \u0441\u0442\u043e\u0438\u0442 \u0437\u0430\u0431\u044b\u0432\u0430\u0442\u044c \u043e <strong>\u043a\u0430\u0440\u0434\u0438\u043e\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445<\/strong>. \u041c\u043e\u0436\u043d\u043e \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c<strong> \u0432\u0435\u043b\u043e\u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440, \u0432\u044b\u0439\u0442\u0438 \u043d\u0430 \u043f\u0440\u043e\u0431\u0435\u0436\u043a\u0443<\/strong> \u0438\u043b\u0438 \u043f\u043e\u043f\u0440\u044b\u0433\u0430\u0442\u044c \u0441\u043e \u0441\u043a\u0430\u043a\u0430\u043b\u043a\u043e\u0439. \u041e\u0442\u043b\u0438\u0447\u043d\u043e\u0439 \u0430\u043b\u044c\u0442\u0435\u0440\u043d\u0430\u0442\u0438\u0432\u043e\u0439 \u0442\u0430\u043a\u0436\u0435 \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f&nbsp;<strong>HIIT \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430<\/strong> &#8211;&nbsp;\u0432<strong>\u044b\u0441\u043e\u043a\u043e\u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u0430\u043d\u044f \u0438\u043d\u0442\u0435\u0440\u0432\u0430\u043b\u044c\u043d\u0430\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430<\/strong>. \u042d\u0442\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0442\u0440\u0435\u0431\u0443\u0435\u0442 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0439 \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u0438 \u0438 \u043a\u043e\u043d\u0446\u0435\u043d\u0442\u0440\u0430\u0446\u0438\u0438 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f \u043a\u0440\u0430\u0442\u043a\u0438\u0445, \u043d\u043e \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439. \u0417\u0430 20 \u043c\u0438\u043d\u0443\u0442 \u0432\u044b <strong>\u0441\u043c\u043e\u0436\u0435\u0442\u0435 \u0441\u0436\u0435\u0447\u044c \u0434\u043e 270 \u043a\u0430\u043b\u043e\u0440\u0438\u0439<\/strong>, \u0443\u043a\u0440\u0435\u043f\u043b\u0438\u0432 \u0432\u0441\u0435 \u0442\u0435\u043b\u043e.&nbsp;<strong>\u0422\u0430\u0431\u0430\u0442\u0430<\/strong>&nbsp;&#8211; \u044d\u0442\u043e \u0442\u0430\u043a\u0436\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0432\u044b\u0441\u043e\u043a\u043e\u0439 \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u0438 \u0441 \u043a\u043e\u0440\u043e\u0442\u043a\u0438\u043c\u0438 \u043f\u0435\u0440\u0435\u0440\u044b\u0432\u0430\u043c\u0438. \u041a\u0430\u0436\u0434\u044b\u0439 \u0438\u043d\u0442\u0435\u0440\u0432\u0430\u043b \u0437\u0430\u043d\u0438\u043c\u0430\u0435\u0442 \u043e\u043a\u043e\u043b\u043e <strong>4 \u043c\u0438\u043d\u0443\u0442,<\/strong> \u043d\u043e, \u0432\u0435\u0440\u043e\u044f\u0442\u043d\u043e, \u044d\u0442\u043e \u0431\u0443\u0434\u0443\u0442 \u0441\u0430\u043c\u044b\u0435 \u0434\u043b\u0438\u043d\u043d\u044b\u0435 4 \u043c\u0438\u043d\u0443\u0442\u044b \u0432 \u0432\u0430\u0448\u0435\u0439 \u0436\u0438\u0437\u043d\u0438. \u0421\u0442\u0440\u0443\u043a\u0442\u0443\u0440\u0430 \u0442\u0430\u043a\u043e\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0432\u044b\u0433\u043b\u044f\u0434\u0438\u0442 \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0438\u043c \u043e\u0431\u0440\u0430\u0437\u043e\u043c: <strong>\u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 20 \u0441\u0435\u043a\u0443\u043d\u0434,<\/strong> <strong>10-\u0441\u0435\u043a\u0443\u043d\u0434\u043d\u0430\u044f \u043f\u0430\u0443\u0437\u0430, 8 \u043f\u043e\u0434\u0445\u043e\u0434\u043e\u0432<\/strong>. \u0412 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u043e\u0434\u043d\u043e\u0433\u043e \u0447\u0430\u0441\u0430 \u0442\u0430\u0431\u0430\u0442\u044b \u0447\u0435\u0440\u0435\u0434\u0443\u0435\u0442\u0441\u044f \u043e\u0442 3 \u0434\u043e 4 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439, \u0447\u0442\u043e \u0432 \u043e\u0431\u0449\u0435\u0439 \u0441\u043b\u043e\u0436\u043d\u043e\u0441\u0442\u0438 \u0441\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u0435\u0442 <strong>24-32 \u043f\u043e\u0434\u0445\u043e\u0434\u0430.<\/strong>&nbsp;<span style=\"color: #ff6600;\"> [6] [7]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/92130667_2825425300912498_1877955990406561792_o-min.jpg\" alt=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u044f\u0433\u043e\u0434\u0438\u0446\" width=\"843\" height=\"567\" title=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u044f\u0433\u043e\u0434\u0438\u0446\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"%D0%9A%D0%BE%D0%BC%D0%B1%D0%B8%D0%BD%D0%B8%D1%80%D1%83%D0%B9%D1%82%D0%B5_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D0%BF%D1%80%D0%B0%D0%B2%D0%B8%D0%BB%D1%8C%D0%BD%D0%BE\"><\/span>\u041a\u043e\u043c\u0431\u0438\u043d\u0438\u0440\u0443\u0439\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041f\u043e\u0441\u043b\u0435 \u0432\u044b\u0431\u043e\u0440\u0430 \u0432\u0438\u0434\u043e\u0432 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439, \u0441\u043b\u0435\u0434\u0443\u0435\u0442 \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0438\u0442\u044c\u0441\u044f \u043d\u0430 <strong>\u0438\u0445 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0439 \u043a\u043e\u043c\u0431\u0438\u043d\u0430\u0446\u0438\u0438,<\/strong> \u043e\u0441\u043e\u0431\u0435\u043d\u043d\u043e \u0435\u0441\u043b\u0438 \u0432\u044b \u0440\u0435\u0448\u0438\u043b\u0438 <strong>\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c\u0441\u044f \u0441 \u0432\u0435\u0441\u0430\u043c\u0438<\/strong>. \u041c\u043d\u043e\u0433\u0438\u0435 \u043a\u043e\u043c\u0431\u0438\u043d\u0430\u0446\u0438\u0438 \u043c\u043e\u0433\u0443\u0442 <strong>\u0432\u044b\u0437\u0432\u0430\u0442\u044c \u0442\u0440\u0430\u0432\u043c\u044b<\/strong>. \u041f\u043e\u044d\u0442\u043e\u043c\u0443 <strong>\u043d\u0435 \u0441\u0442\u043e\u0438\u0442 \u0441\u043e\u0432\u043c\u0435\u0449\u0430\u0442\u044c<\/strong> \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a:&nbsp;<span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u043e\u0434\u0438\u043d\u0430\u043a\u043e\u0432\u044b\u0435 \u0433\u0440\u0443\u043f\u043f\u044b \u043c\u044b\u0448\u0446 \u043f\u0440\u0438 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043d\u0438\u0438 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0432\u044b\u0441\u043e\u043a\u043e\u0433\u043e \u043f\u043e\u0434\u044a\u0435\u043c\u0430<\/li>\n\n\n\n<li>2 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043d\u0430\u043f\u0440\u044f\u0433\u0430\u044e\u0442 \u043e\u0434\u0438\u043d \u0438 \u0442\u043e\u0442 \u0436\u0435 \u0441\u0443\u0441\u0442\u0430\u0432<\/li>\n\n\n\n<li>\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043c\u043e\u0433\u0443\u0442 \u0432\u044b\u0437\u0432\u0430\u0442\u044c \u0441\u0443\u0434\u043e\u0440\u043e\u0433\u0438<\/li>\n\n\n\n<li>\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0440\u0435\u0437\u043a\u043e \u043f\u043e\u0432\u044b\u0448\u0430\u044e\u0442 \u043a\u0440\u043e\u0432\u044f\u043d\u043e\u0435 \u0434\u0430\u0432\u043b\u0435\u043d\u0438\u0435<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041c\u043e\u0436\u043d\u043e \u0441\u043e\u0447\u0435\u0442\u0430\u0442\u044c<strong>: <\/strong><span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0440\u0430\u0437\u043d\u044b\u0435 \u0433\u0440\u0443\u043f\u043f\u044b \u043c\u044b\u0448\u0446<\/li>\n\n\n\n<li>\u0430\u043d\u0430\u043b\u043e\u0433\u0438\u0447\u043d\u044b\u0435 \u0433\u0440\u0443\u043f\u043f\u044b \u043c\u044b\u0448\u0446 \u0434\u043b\u044f \u0443\u0432\u0435\u043b\u0438\u0447\u0435\u043d\u0438\u044f \u043e\u0431\u044a\u0435\u043c\u0430<\/li>\n\n\n\n<li>\u0442\u0435\u0445\u043d\u0438\u043a\u0443 \u0432\u044b\u0441\u043e\u043a\u043e\u0433\u043e \u043f\u043e\u0434\u044a\u0435\u043c\u0430 \u0441 \u043d\u0438\u0437\u043a\u0438\u043c \u043f\u043e\u0434\u044a\u0435\u043c\u043e\u043c<\/li>\n\n\n\n<li>\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0440\u0430\u0437\u043d\u043e\u0439 \u0441\u0438\u043b\u044b<\/li>\n<\/ul>\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 is-style-default\"><span class=\"ez-toc-section\" id=\"%D0%9A%D0%B0%D0%BA_%D1%87%D0%B0%D1%81%D1%82%D0%BE_%D1%81%D0%BB%D0%B5%D0%B4%D1%83%D0%B5%D1%82_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%B0%D1%82%D1%8C%D1%81%D1%8F\"><\/span>\u041a\u0430\u043a \u0447\u0430\u0441\u0442\u043e \u0441\u043b\u0435\u0434\u0443\u0435\u0442 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c\u0441\u044f?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0412\u0430\u0436\u043d\u043e \u0441\u043a\u0430\u0437\u0430\u0442\u044c, \u0447\u0442\u043e \u0432\u044b \u043d\u0435 \u0434\u043e\u043b\u0436\u043d\u044b \u043f\u0435\u0440\u0435\u0443\u0441\u0435\u0440\u0434\u0441\u0442\u0432\u043e\u0432\u0430\u0442\u044c \u0441 \u043a\u0430\u043a\u043e\u0439-\u043b\u0438\u0431\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u043e\u0439, \u0438 \u0432\u0430\u043c \u043e\u0431\u044f\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u043e \u0441\u043b\u0435\u0434\u0443\u0435\u0442 <strong>\u0432\u044b\u0434\u0435\u043b\u044f\u0442\u044c \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u043e\u0442\u0434\u044b\u0445\u0430.<\/strong> \u0412\u043e \u0432\u0440\u0435\u043c\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0432 <strong>\u043c\u044b\u0448\u0435\u0447\u043d\u044b\u0445 \u043a\u043b\u0435\u0442\u043a\u0430\u0445 \u043e\u0431\u0440\u0430\u0437\u0443\u044e\u0442\u0441\u044f \u043c\u0435\u043b\u043a\u0438\u0435 \u0442\u0440\u0435\u0449\u0438\u043d\u044b<\/strong>, \u0434\u043b\u044f \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u044f \u043a\u043e\u0442\u043e\u0440\u044b\u0445 \u0442\u0440\u0435\u0431\u0443\u0435\u0442\u0441\u044f \u043e\u0442 <strong>24 \u0434\u043e 48 \u0447\u0430\u0441\u043e\u0432,<\/strong> \u0432 \u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e\u0441\u0442\u0438 \u043e\u0442 \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438. \u041f\u043e\u044d\u0442\u043e\u043c\u0443 \u0441\u0438\u043b\u043e\u0432\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0446\u0435\u043b\u0435\u0441\u043e\u043e\u0431\u0440\u0430\u0437\u043d\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u043e\u0442 <strong>3 \u0434\u043e 4 \u0440\u0430\u0437 \u0432 \u043d\u0435\u0434\u0435\u043b\u044e<\/strong>. \u0412\u044b\u043f\u043e\u043b\u043d\u044f\u0439\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u043d\u0430 \u0440\u0430\u0437\u043d\u044b\u0435 \u0433\u0440\u0443\u043f\u043f\u044b \u043c\u044b\u0448\u0446 \u0438 \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0439\u0442\u0435 \u043a\u0430\u043a \u043c\u0438\u043d\u0438\u043c\u0443\u043c<strong> 4 \u0440\u0430\u0437\u043d\u044b\u0435 \u0442\u0438\u043f\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439.<\/strong> \u041f\u043e\u0441\u043c\u043e\u0442\u0440\u0438\u0442\u0435 \u043f\u0440\u0438\u043c\u0435\u0440 \u0440\u0430\u0437\u0434\u0435\u043b\u0435\u043d\u0438\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u0447\u043d\u044b\u0445 \u0434\u043d\u0435\u0439 \u043d\u0430 \u0433\u0440\u0443\u043f\u043f\u044b \u043c\u044b\u0448\u0446:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>1. \u0434\u0435\u043d\u044c<\/strong> &#8211; \u043f\u043b\u0435\u0447\u0438, \u0441\u043f\u0438\u043d\u0430<\/li>\n\n\n\n<li><strong>2. \u0434\u0435\u043d\u044c<\/strong> &#8211; \u043d\u043e\u0433\u0438 \u0438 \u044f\u0433\u043e\u0434\u0438\u0446\u044b<\/li>\n\n\n\n<li><strong>3. \u0434\u0435\u043d\u044c<\/strong>&nbsp;&#8211; \u043f\u0440\u0435\u0441\u0441, \u043d\u043e\u0433\u0438, \u0441\u043f\u0438\u043d\u0430<\/li>\n\n\n\n<li><strong>4. \u0434\u0435\u043d\u044c<\/strong>&nbsp;&#8211; \u0431\u0438\u0446\u0435\u043f\u0441, \u0442\u0440\u0438\u0446\u0435\u043f\u0441, \u0432\u0435\u0440\u0445\u043d\u044f\u044f \u0447\u0430\u0441\u0442\u044c \u0442\u0435\u043b\u0430<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041a\u0430\u0440\u0434\u0438\u043e\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u044e\u0442 \u0447\u0430\u0441\u0442\u043e\u0442\u0443 \u0441\u0435\u0440\u0434\u0435\u0447\u043d\u044b\u0445 \u0441\u043e\u043a\u0440\u0430\u0449\u0435\u043d\u0438\u0439, \u0438 \u0441 \u043d\u0438\u043c\u0438 \u0442\u0430\u043a\u0436\u0435<strong> \u0432\u0430\u0436\u043d\u043e \u043d\u0435 \u043f\u0435\u0440\u0435\u0443\u0441\u0435\u0440\u0434\u0441\u0442\u0432\u043e\u0432\u0430\u0442\u044c<\/strong>. \u041d\u0435 \u0441\u043b\u0435\u0434\u0443\u0435\u0442 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c\u0441\u044f<strong> 7 \u0434\u043d\u0435\u0439 \u0432 \u043d\u0435\u0434\u0435\u043b\u044e<\/strong>. \u0420\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0443\u0435\u043c\u0430\u044f \u043d\u043e\u0440\u043c\u0430 \u043a\u0430\u0440\u0434\u0438\u043e \u0441\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u0435\u0442 <strong>3-4 \u0440\u0430\u0437\u0430 \u0432 \u043d\u0435\u0434\u0435\u043b\u044e<\/strong>, \u0432 \u0441\u043e\u0447\u0435\u0442\u0430\u043d\u0438\u0438 \u0441 \u0441\u0438\u043b\u043e\u0432\u044b\u043c\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u043c\u0438 \u043b\u0443\u0447\u0448\u0435 \u0432\u0441\u0435\u0433\u043e \u0440\u0430\u0437\u0434\u0435\u043b\u0438\u0442\u044c \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u043d\u0430 <strong>3 \u0434\u043d\u044f \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0438 2-3 \u0434\u043d\u044f \u043a\u0430\u0440\u0434\u0438\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a.<\/strong> \u041d\u043e\u0432\u0438\u0447\u043a\u0430\u043c \u043b\u0443\u0447\u0448\u0435<strong> \u043e\u0442\u0434\u043e\u0445\u043d\u0443\u0442\u044c \u0438 \u043f\u043e\u0431\u0430\u043b\u043e\u0432\u0430\u0442\u044c \u0441\u0435\u0431\u044f \u0431\u043e\u043b\u044c\u0448\u0438\u043c \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e\u043c \u0432\u044b\u0445\u043e\u0434\u043d\u044b\u0445.&nbsp;<\/strong><span style=\"color: #ff6600;\">[1] [2] [3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/89865686_2781480311973664_3872618736305307648_o-min.jpg\" alt=\"\u0421\u043a\u043e\u043b\u044c\u043a\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u043e\u0442\u0434\u0435\u043b\u044c\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u043d\u0443\u0436\u043d\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c?\" width=\"843\" height=\"567\" title=\"\u0421\u043a\u043e\u043b\u044c\u043a\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u043e\u0442\u0434\u0435\u043b\u044c\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u043d\u0443\u0436\u043d\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"%D0%A1%D0%BA%D0%BE%D0%BB%D1%8C%D0%BA%D0%BE_%D0%BF%D0%BE%D0%B2%D1%82%D0%BE%D1%80%D0%B5%D0%BD%D0%B8%D0%B9_%D0%BE%D1%82%D0%B4%D0%B5%D0%BB%D1%8C%D0%BD%D1%8B%D1%85_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B9_%D0%BD%D1%83%D0%B6%D0%BD%D0%BE_%D0%B2%D1%8B%D0%BF%D0%BE%D0%BB%D0%BD%D1%8F%D1%82%D1%8C\"><\/span>\u0421\u043a\u043e\u043b\u044c\u043a\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u043e\u0442\u0434\u0435\u043b\u044c\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u043d\u0443\u0436\u043d\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u0434\u0435\u0439\u0441\u0442\u0432\u0438\u0442\u0435\u043b\u044c\u043d\u043e \u0438\u043d\u0434\u0438\u0432\u0438\u0434\u0443\u0430\u043b\u044c\u043d\u043e. \u041e\u043d\u043e \u0437\u0430\u0432\u0438\u0441\u0438\u0442 \u043e\u0442 \u0432\u0430\u0448\u0435\u0433\u043e <strong>\u043f\u0440\u0435\u0434\u044b\u0434\u0443\u0449\u0435\u0433\u043e \u043e\u043f\u044b\u0442\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a, \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0433\u043e \u0441\u043e\u0441\u0442\u043e\u044f\u043d\u0438\u044f, \u0432\u043e\u0437\u0440\u0430\u0441\u0442\u0430 \u0438 \u043f\u043e\u043b\u0430<\/strong>. \u0422\u0435\u043c \u043d\u0435 \u043c\u0435\u043d\u0435\u0435, \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c<strong> \u0431\u043e\u043b\u044c\u0448\u0435\u0435 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439<\/strong>. \u041d\u0430\u0447\u0438\u043d\u0430\u044e\u0449\u0438\u0435 \u043c\u043e\u0433\u0443\u0442 \u043d\u0430\u0447\u0430\u0442\u044c \u0441 \u043c\u0435\u043d\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, \u043d\u0430\u043f\u0440\u0438\u043c\u0435<strong>\u0440 8 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043f\u043e 2\u20133 \u043f\u043e\u0434\u0445\u043e\u0434\u0430.<\/strong> \u0414\u043b\u044f \u0431\u043e\u043b\u0435\u0435 \u043e\u043f\u044b\u0442\u043d\u044b\u0445 \u0441\u043f\u043e\u0440\u0442\u0441\u043c\u0435\u043d\u043e\u0432 \u043e\u043f\u0442\u0438\u043c\u0430\u043b\u044c\u043d\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c <strong>10 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439,<\/strong> \u0430 \u0434\u043b\u044f \u043f\u0440\u043e\u0444\u0435\u0441\u0441\u0438\u043e\u043d\u0430\u043b\u043e\u0432 <strong>&#8211; 12.<\/strong> \u0412\u0441\u0435 \u044d\u0442\u043e \u043e\u0442\u043d\u043e\u0441\u0438\u0442\u0441\u044f \u043a \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u043c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u043c \u0441 \u0441\u043e\u0431\u0441\u0442\u0432\u0435\u043d\u043d\u044b\u043c \u0432\u0435\u0441\u043e\u043c. \u041f\u0440\u0438 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0432 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u043e\u043c \u0437\u0430\u043b\u0435 \u0441\u043b\u0435\u0434\u0443\u0435\u0442 \u0431\u0443\u0434\u0435\u0442 <strong>\u043e\u0442\u0440\u0435\u0433\u0443\u043b\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u0432 \u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e\u0441\u0442\u0438 \u043e\u0442 \u0432\u0435\u0441\u0430, \u0441 \u043a\u043e\u0442\u043e\u0440\u044b\u043c \u0432\u044b \u0442\u0440\u0435\u043d\u0438\u0440\u0443\u0435\u0442\u0435\u0441\u044c<\/strong>. <span style=\"color: #ff6600;\"> [1] [2] [3] [8]<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"%D0%9D%D0%B5_%D0%B7%D0%B0%D0%B1%D1%8B%D0%B2%D0%B0%D0%B9%D1%82%D0%B5_%D0%BE_%D1%80%D0%B0%D0%B7%D0%BC%D0%B8%D0%BD%D0%BA%D0%B5_%D0%B8_%D1%81%D1%82%D1%80%D0%B5%D1%82%D1%87%D0%B8%D0%BD%D0%B3%D0%B5\"><\/span>\u041d\u0435 \u0437\u0430\u0431\u044b\u0432\u0430\u0439\u0442\u0435 \u043e \u0440\u0430\u0437\u043c\u0438\u043d\u043a\u0435 \u0438 \u0441\u0442\u0440\u0435\u0442\u0447\u0438\u043d\u0433\u0435<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041a\u0430\u0436\u0434\u0430\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 <strong>\u0431\u0435\u0437 \u0438\u0441\u043a\u043b\u044e\u0447\u0435\u043d\u0438\u044f \u0434\u043e\u043b\u0436\u043d\u0430 \u043d\u0430\u0447\u0438\u043d\u0430\u0442\u044c\u0441\u044f \u0441 \u0440\u0430\u0437\u043c\u0438\u043d\u043a\u0438<\/strong> \u0438 \u0441\u0442\u0440\u0435\u0442\u0447\u0438\u043d\u0433\u0430. \u0420\u0430\u0437\u043c\u0438\u043d\u043a\u0430 \u043f\u043e\u043c\u043e\u0433\u0430\u0435\u0442:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u0438 \u0441\u0443\u0441\u0442\u0430\u0432\u044b<\/li>\n\n\n\n<li>\u0443\u043c\u0435\u043d\u044c\u0448\u0438\u0442\u044c \u043c\u044b\u0448\u0435\u0447\u043d\u0443\u044e \u0431\u043e\u043b\u044c \u0438 \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u0435<\/li>\n\n\n\n<li>\u0441\u043d\u0438\u0437\u0438\u0442\u044c \u0440\u0438\u0441\u043a \u0442\u0440\u0430\u0432\u043c \u0441\u0443\u0441\u0442\u0430\u0432\u043e\u0432, \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u0439 \u0438 \u0441\u0432\u044f\u0437\u043e\u043a<\/li>\n\n\n\n<li>\u043f\u043e\u0432\u044b\u0441\u0438\u0442\u044c \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0443\u044e \u0444\u043e\u0440\u043c\u0443<\/li>\n\n\n\n<li>\u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u044c \u043f\u043e\u0434\u0432\u0438\u0436\u043d\u043e\u0441\u0442\u044c \u0441\u0443\u0441\u0442\u0430\u0432\u043e\u0432 \u0438 \u043c\u044b\u0448\u0446<\/li>\n\n\n\n<li>\u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u044c \u0433\u0438\u0431\u043a\u043e\u0441\u0442\u044c \u0442\u0435\u043b\u0430<\/li>\n<\/ul>\n\n\n\n<p>\u0415\u0441\u043b\u0438 \u0432\u044b \u043d<strong>\u0435 \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0435\u0442\u0435 \u0440\u0430\u0437\u043c\u0438\u043d\u043a\u0443 \u0434\u043e\u043b\u0436\u043d\u044b\u043c \u043e\u0431\u0440\u0430\u0437\u043e\u043c \u043f\u0435\u0440\u0435\u0434 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u043e\u0439<\/strong>, \u0432\u044b \u0440\u0438\u0441\u043a\u0443\u0435\u0442\u0435 \u043f\u043e\u043b\u0443\u0447\u0438\u0442\u044c \u0442\u0440\u0430\u0432\u043c\u0443 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438, \u0438 \u0441\u0430\u043c\u0430 <strong>\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0431\u0443\u0434\u0435\u0442 \u043c\u0435\u043d\u0435\u0435 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0439. <\/strong><span style=\"color: #ff6600;\">[2] [3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/82454468_2645980228857007_6936145773838991360_o_1_-min.jpg\" alt=\"\u0420\u0430\u0441\u0442\u044f\u0436\u043a\u0430 \u0432\u0430\u0436\u043d\u0430\" width=\"843\" height=\"567\" title=\"\u0420\u0430\u0441\u0442\u044f\u0436\u043a\u0430 \u0432\u0430\u0436\u043d\u0430\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"%D0%9A%D0%B0%D0%BA%D1%83%D1%8E_%D0%B2%D1%8B%D0%B1%D1%80%D0%B0%D1%82%D1%8C_%D1%81%D1%82%D1%80%D1%83%D0%BA%D1%82%D1%83%D1%80%D1%83_%D0%BF%D0%BB%D0%B0%D0%BD%D0%B0_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BE%D0%BA\"><\/span>\u041a\u0430\u043a\u0443\u044e \u0432\u044b\u0431\u0440\u0430\u0442\u044c \u0441\u0442\u0440\u0443\u043a\u0442\u0443\u0440\u0443 \u043f\u043b\u0430\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0418\u0442\u0430\u043a, \u043f\u0440\u0438\u0448\u043b\u043e \u0432\u0440\u0435\u043c\u044f <strong>\u0441\u043e\u0437\u0434\u0430\u0442\u044c \u0441\u0442\u0440\u0443\u043a\u0442\u0443\u0440\u0443 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a<\/strong>. \u041d\u0438\u0436\u0435 \u043c\u044b \u043f\u0440\u0435\u0434\u043e\u0441\u0442\u0430\u0432\u0438\u043b\u0438 \u043f\u0440\u0438\u043c\u0435\u0440 \u043e\u0434\u043d\u043e\u043d\u0435\u0434\u0435\u043b\u044c\u043d\u043e\u0433\u043e \u043f\u043b\u0430\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a:<span style=\"color: #ff6600;\">&nbsp;[3] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>\u0414\u0435\u043d\u044c<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>\u0412\u0438\u0434 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>\u0422\u0438\u043f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>\u041f\u0440\u0438\u043c\u0435\u0440<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>\u041f\u043e\u043d\u0435\u0434\u0435\u043b\u044c\u043d\u0438\u043a<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>\u0421\u0438\u043b\u043e\u0432\u0430\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u043f\u0440\u0435\u0441\u0441<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><p dir=\"ltr\"><strong>15 \u043c\u0438\u043d\u0443\u0442 \u0441\u0442\u0440\u0435\u0442\u0447\u0438\u043d\u0433<\/strong><\/p>\n<p dir=\"ltr\">\u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f 4&#215;10 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439<\/p>\n<p dir=\"ltr\"><strong>\u043f\u043b\u0430\u043d\u043a\u0430 &#8211; 3&#215;30 \u0441\u0435\u043a\u0443\u043d\u0434<\/strong><\/p>\n<p dir=\"ltr\">\u0430\u043b\u044c\u043f\u0438\u043d\u0438\u0441\u0442 &#8211; 3&#215;60 \u0441\u0435\u043a\u0443\u043d\u0434<\/p>\n<p dir=\"ltr\"><strong>\u0440\u0443\u0441\u0441\u043a\u0438\u0439 \u0442\u0432\u0438\u0441\u0442 &#8211; 3&#215;10 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439<\/strong><\/p>\n<p dir=\"ltr\">20 \u043c\u0438\u043d\u0443\u0442 \u0432\u0435\u043b\u043e\u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440<\/p><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0412\u0442\u043e\u0440\u043d\u0438\u043a<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0421\u0438\u043b\u043e\u0432\u0430\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u043d\u043e\u0433\u0438 \u0438 \u044f\u0433\u043e\u0434\u0438\u0446\u044b<\/td><td class=\"has-text-align-center\" data-align=\"center\"><p dir=\"ltr\"><strong>15 \u043c\u0438\u043d\u0443\u0442 \u0441\u0442\u0440\u0435\u0442\u0447\u0438\u043d\u0433<\/strong><\/p>\n<p dir=\"ltr\">\u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441\u0443\u043c\u043e 3&#215;10 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439<\/p>\n<p dir=\"ltr\"><strong>\u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441 \u043f\u0440\u044b\u0436\u043a\u043e\u043c &#8211; 3&#215;10 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439<\/strong><\/p>\n<p dir=\"ltr\">\u0432\u044b\u043f\u0430\u0434\u044b &#8211; 3&#215;10 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u043d\u0430 \u043e\u0431\u0435 \u043d\u043e\u0433\u0438<\/p>\n<p dir=\"ltr\"><strong>\u041c\u043e\u0441\u0442\u0438\u043a &#8211; 3&#215;10<\/strong><\/p>\n<p dir=\"ltr\">20 \u043c\u0438\u043d\u0443\u0442 \u043f\u0440\u044b\u0436\u043a\u0438 \u0441\u043e \u0441\u043a\u0430\u043a\u0430\u043b\u043a\u043e\u0439<\/p><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0421\u0440\u0435\u0434\u0430<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u041e\u0442\u0434\u044b\u0445<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0427\u0435\u0442\u0432\u0435\u0440\u0433<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u041a\u0430\u0440\u0434\u0438\u043e<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><p dir=\"ltr\">15 \u043c\u0438\u043d\u0443\u0442 \u0441\u0442\u0440\u0435\u0442\u0447\u0438\u043d\u0433<\/p>\n<p dir=\"ltr\">50 \u043c\u0438\u043d\u0443\u0442 \u0431\u0435\u0433<\/p><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u041f\u044f\u0442\u043d\u0438\u0446\u0430<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0421\u0438\u043b\u043e\u0432\u0430\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0441\u043f\u0438\u043d\u0443 \u0438 \u043f\u043b\u0435\u0447\u0438<\/td><td class=\"has-text-align-center\" data-align=\"center\"><p dir=\"ltr\"><strong>15 \u043c\u0438\u043d\u0443\u0442 \u0441\u0442\u0440\u0435\u0442\u0447\u0438\u043d\u0433<\/strong><\/p>\n<p dir=\"ltr\">\u043f\u043e\u0434\u044a\u0435\u043c \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 \u043f\u0435\u0440\u0435\u0434 \u0441\u043e\u0431\u043e\u0439&nbsp;&#8211; 3&#215;10 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439<\/p>\n<p dir=\"ltr\"><strong>\u0440\u0430\u0437\u0432\u0435\u0434\u0435\u043d\u0438\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u044b &#8211; 3&#215;10 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439<\/strong><\/p>\n<p dir=\"ltr\">\u0441\u0443\u043f\u0435\u0440\u043c\u0435\u043d &#8211; 3&#215;10 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u043d\u0430 \u043a\u0430\u0436\u0434\u0443\u044e \u0440\u0443\u043a\u0443 \u0438 \u043d\u043e\u0433\u0443<\/p>\n<p dir=\"ltr\"><strong>\u0441\u0432\u0435\u0447\u0430 &#8211; 3&#215;60 \u0441\u0435\u043a\u0443\u043d\u0434<\/strong><\/p>\n<p dir=\"ltr\">20 \u043c\u0438\u043d\u0443\u0442 \u043f\u0440\u044b\u0436\u043a\u0438 \u0441\u043e \u0441\u043a\u0430\u043a\u0430\u043b\u043a\u043e\u0439<\/p><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0421\u0443\u0431\u043e\u0442\u0430<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u041a\u0430\u0440\u0434\u0438\u043e<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><p dir=\"ltr\">15 \u043c\u0438\u043d\u0443\u0442 \u0441\u0442\u0440\u0435\u0442\u0447\u0438\u043d\u0433<\/p>\n<p dir=\"ltr\">50 \u043c\u0438\u043d\u0443\u0442 \u0432\u0435\u043b\u043e\u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440<\/p><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0412\u043e\u0441\u043a\u0440\u0435\u0441\u0435\u043d\u044c\u0435<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u041e\u0442\u0434\u044b\u0445<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"K%D0%BE%D0%B3%D0%B4%D0%B0_%D1%81%D0%BB%D0%B5%D0%B4%D1%83%D0%B5%D1%82_%D0%BC%D0%B5%D0%BD%D1%8F%D1%82%D1%8C_%D0%BF%D0%BB%D0%B0%D0%BD_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BE%D0%BA\"><\/span>K\u043e\u0433\u0434\u0430 \u0441\u043b\u0435\u0434\u0443\u0435\u0442 \u043c\u0435\u043d\u044f\u0442\u044c \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0411\u043e\u043b\u044c\u0448\u0438\u043c \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u043e\u043c \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u0448\u0438\u0440\u043e\u043a\u0438\u0439 \u0441\u043f\u0435\u043a\u0442\u0440 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0434\u043b\u044f<strong> \u043a\u0430\u0436\u0434\u043e\u0439 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u0433\u0440\u0443\u043f\u043f\u044b \u0438 \u043a\u0430\u0436\u0434\u043e\u0439 \u0444\u0438\u0442\u043d\u0435\u0441 \u0446\u0435\u043b\u0438<\/strong>. \u041f\u043e\u044d\u0442\u043e\u043c\u0443 \u0441\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u043e\u0434\u0438\u043d \u043e\u043f\u0442\u0438\u043c\u0430\u043b\u044c\u043d\u044b\u0439 \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u043e. \u0425\u043e\u0440\u043e\u0448\u0435\u0439 \u043d\u043e\u0432\u043e\u0441\u0442\u044c\u044e \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u0442\u043e, \u0447\u0442\u043e \u043c\u043e\u0436\u043d\u043e <strong>\u0441\u043e\u0445\u0440\u0430\u043d\u0438\u0442\u044c \u0431\u0430\u0437\u043e\u0432\u0443\u044e \u0441\u0442\u0440\u0443\u043a\u0442\u0443\u0440\u0443 \u043f\u043b\u0430\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a<\/strong>, \u043d\u043e <strong>\u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439, \u0430 \u0442\u0430\u043a\u0436\u0435 \u0432\u0430\u0440\u0438\u0430\u0446\u0438\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0434\u043e\u043b\u0436\u043d\u044b \u043c\u0435\u043d\u044f\u0442\u044c\u0441\u044f \u0441\u043e \u0432\u0440\u0435\u043c\u0435\u043d\u0435\u043c<\/strong>. \u041e\u0434\u043d\u0430\u043a\u043e \u0432\u0430\u0436\u043d\u043e \u043d\u0435 \u043c\u0435\u043d\u044f\u0442\u044c \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0441\u043b\u0438\u0448\u043a\u043e\u043c \u0447\u0430\u0441\u0442\u043e, \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440, <strong>\u043f\u043e\u043a\u0430 \u043d\u0435 \u0443\u0432\u0438\u0434\u0438\u0442\u0435 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u044b.<\/strong> \u042d\u0442\u043e \u043e\u0437\u043d\u0430\u0447\u0430\u0435\u0442, \u0447\u0442\u043e \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0441\u043b\u0435\u0434\u0443\u0435\u0442 \u043c\u0435\u043d\u044f\u0442\u044c \u043f\u0440\u0438\u043c\u0435\u0440\u043d\u043e <strong>\u043a\u0430\u0436\u0434\u044b\u0435 3 \u043c\u0435\u0441\u044f\u0446\u0430<\/strong>. \u0414\u043b\u044f \u043d\u0430\u0447\u0438\u043d\u0430\u044e\u0449\u0438\u0445 \u043c\u043e\u0436\u043d\u043e \u0438 \u043f\u043e\u0437\u0436\u0435, \u0442\u0430\u043a \u043a\u0430\u043a \u0434\u043b\u044f \u043d\u0438\u0445 \u0432\u0430\u0436\u043d\u043e <strong>\u043f\u043e\u043b\u043d\u043e\u0441\u0442\u044c\u044e \u043e\u0441\u0432\u043e\u0438\u0442\u044c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u0438\u0445 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0443\u044e \u0442\u0435\u0445\u043d\u0438\u043a\u0443<\/strong>. \u041f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0441\u043b\u0435\u0434\u0443\u0435\u0442 \u0438\u0437\u043c\u0435\u043d\u0438\u0442\u044c, \u0435\u0441\u043b\u0438 \u0432\u044b \u0445\u043e\u0442\u0438\u0442\u0435:<span style=\"color: #ff6600;\"> [2]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u044c \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439<\/li>\n\n\n\n<li>\u0434\u043e\u0431\u0430\u0432\u0438\u0442\u044c \u0447\u0442\u043e-\u0442\u043e \u043d\u043e\u0432\u043e\u0435 \u0432 \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a<\/li>\n\n\n\n<li>\u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u044c \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u044c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/78646888_2569041249884239_8653262506095017984_o-min.jpg\" alt=\"\u041c\u0435\u043d\u044f\u0439\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438, \u043a\u043e\u0433\u0434\u0430 \u0445\u043e\u0442\u0438\u0442\u0435 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u044c \u0438\u0445 \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u044c\" width=\"843\" height=\"567\" title=\"\u041c\u0435\u043d\u044f\u0439\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438, \u043a\u043e\u0433\u0434\u0430 \u0445\u043e\u0442\u0438\u0442\u0435 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u044c \u0438\u0445 \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u044c\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"%D0%92%D0%B4%D0%BE%D1%85%D0%BD%D0%BE%D0%B2%D0%B8%D1%82%D0%B5%D1%81%D1%8C_%D0%BE%D0%BD%D0%BB%D0%B0%D0%B9%D0%BD_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B0%D0%BC%D0%B8\"><\/span>\u0412\u0434\u043e\u0445\u043d\u043e\u0432\u0438\u0442\u0435\u0441\u044c \u043e\u043d\u043b\u0430\u0439\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u043c\u0438<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u043e\u043c \u0434\u043e\u043c\u0430\u0448\u043d\u0435\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u0442\u0430\u043a\u0436\u0435 <strong>\u0432\u043e\u0437\u043c\u043e\u0436\u043d\u043e\u0441\u0442\u044c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c\u0441\u044f \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u043e\u043d\u043b\u0430\u0439\u043d \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u044b \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a<\/strong>. \u041e\u0431\u044b\u0447\u043d\u043e \u043e\u043d\u043b\u0430\u0439\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u043f\u0440\u043e\u0432\u043e\u0434\u044f\u0442 <strong>\u043f\u0440\u043e\u0444\u0435\u0441\u0441\u0438\u043e\u043d\u0430\u043b\u044c\u043d\u044b\u0435 \u0444\u0438\u0442\u043d\u0435\u0441-\u0442\u0440\u0435\u043d\u0435\u0440\u044b<\/strong>, \u0438 \u0442\u0430\u043a\u0438\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u0438\u0434\u0435\u0430\u043b\u044c\u043d\u044b\u043c <strong>\u0441\u043f\u043e\u0441\u043e\u0431\u043e\u043c \u0441\u043e\u0431\u043b\u044e\u0434\u0435\u043d\u0438\u044f \u0443\u0441\u043f\u0435\u0448\u043d\u043e\u0433\u043e \u043f\u043b\u0430\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a<\/strong>. \u0421 \u0438\u0445 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u043d\u043e\u0432\u0438\u0447\u043a\u0438 \u0441\u043c\u043e\u0433\u0443\u0442 <strong>\u043e\u0441\u0432\u043e\u0438\u0442\u044c \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0443\u044e \u0442\u0435\u0445\u043d\u0438\u043a\u0443 \u043e\u0442\u0434\u0435\u043b\u044c\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439<\/strong>, \u0447\u0442\u043e \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u0435\u0442 \u0438\u0437\u0431\u0435\u0436\u0430\u0442\u044c \u0442\u0440\u0430\u0432\u043c \u0438 \u043d\u0435\u0443\u0434\u0430\u0447. \u0415\u0449\u0435 \u043e\u0434\u043d\u0438\u043c \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u043e\u043c \u043e\u043d\u043b\u0430\u0439\u043d-\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u0442\u043e, \u0447\u0442\u043e \u0441\u0443\u0449\u0435\u0441\u0442\u0432\u0443\u0435\u0442 \u0431\u043e\u043b\u044c\u0448\u043e\u0435 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0434\u043b\u044f \u0434\u043e\u0441\u0442\u0438\u0436\u0435\u043d\u0438\u044f \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u044b\u0445 \u0446\u0435\u043b\u0435\u0439, \u0430 \u043d\u0435\u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0434\u0430\u0436\u0435 \u043f\u043e\u0432\u0442\u043e\u0440\u044f\u044e\u0442\u0441\u044f \u043d\u0430 \u0440\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u043e\u0439 \u043e\u0441\u043d\u043e\u0432\u0435 \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e&nbsp;\u043b\u0430\u0439\u0432\u0441\u0442\u0440\u0438\u043c\u043e\u0432 \u043d\u0430 youtube.&nbsp;\u041f\u043e\u044d\u0442\u043e\u043c\u0443, \u0435\u0441\u043b\u0438 \u0432\u044b \u043d\u0435 \u0445\u043e\u0442\u0438\u0442\u0435 \u0438\u043b\u0438 \u0443 \u0432\u0430\u0441 \u043d\u0435\u0442 \u0432\u0440\u0435\u043c\u0435\u043d\u0438 \u0441\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u0441\u0432\u043e\u0439 \u0441\u043e\u0431\u0441\u0442\u0432\u0435\u043d\u043d\u044b\u0439 \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a, \u043f\u0440\u043e\u0441\u0442\u043e \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435 \u0432\u0438\u0434\u0435\u043e-\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0443 \u0438 \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0439\u0442\u0435<strong> \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0432 \u0441\u043e\u043e\u0442\u0432\u0435\u0442\u0441\u0442\u0432\u0438\u0438 \u0441 \u0438\u043d\u0441\u0442\u0440\u0443\u043a\u0446\u0438\u044f\u043c\u0438 \u0442\u0440\u0435\u043d\u0435\u0440\u0430<\/strong>.<span style=\"color: #ff6600;\"> [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041c\u044b \u0432\u0435\u0440\u0438\u043c, \u0447\u0442\u043e \u044d\u0442\u0438 \u0441\u043e\u0432\u0435\u0442\u044b \u043f\u043e\u043c\u043e\u0433\u0443\u0442 \u0432\u0430\u043c <strong>\u0441\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u0439 \u043f\u043b\u0430\u043d \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a.<\/strong> \u041f\u043e\u043c\u043d\u0438\u0442\u0435, \u0447\u0442\u043e \u0441\u0430\u043c\u043e\u0435 \u0432\u0430\u0436\u043d\u043e\u0435 &#8211; \u044d\u0442\u043e \u043f\u0440\u0438\u0441\u043f\u043e\u0441\u043e\u0431\u0438\u0442\u044c \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0432 \u0441\u043e\u043e\u0442\u0432\u0435\u0442\u0441\u0442\u0432\u0438\u0438 \u0441 \u0432\u0430\u0448\u0438\u043c\u0438 \u0444\u0438\u0442\u043d\u0435\u0441-\u0446\u0435\u043b\u044f\u043c\u0438. \u0410 \u0432\u044b \u0442\u0440\u0435\u043d\u0438\u0440\u0443\u0435\u0442\u0435\u0441\u044c \u0434\u043e\u043c\u0430? \u0415\u0441\u043b\u0438 \u0432\u0430\u043c \u043f\u043e\u043d\u0440\u0430\u0432\u0438\u043b\u0430\u0441\u044c \u043d\u0430\u0448\u0430 \u0441\u0442\u0430\u0442\u044c\u044f \u0438 \u043e\u043d\u0430 \u0431\u044b\u043b\u0430 \u043f\u043e\u043b\u0435\u0437\u043d\u043e\u0439, <strong>\u043e\u0431\u044f\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u043e \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u043d\u0430\u0441 \u0440\u0435\u043f\u043e\u0441\u0442\u043e\u043c.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/resistance-bands-and-expanders\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tResistance Bands and Expanders\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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<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<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u041a\u0430\u043a \u0441\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u043f\u043b\u0430\u043d \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a? \u041e\u043f\u0440\u0435\u0434\u0435\u043b\u0438\u0442\u0435 \u0432\u0430\u0448\u0443 \u0446\u0435\u043b\u044c, \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u0441\u0442\u0440\u0443\u043a\u0442\u0443\u0440\u0443 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a. \u041f\u043e\u043c\u043d\u0438\u0442\u0435, \u0447\u0442\u043e \u0442\u0449\u0430\u0442\u0435\u043b\u044c\u043d\u0430\u044f \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0430 &#8211; \u043e\u0441\u043d\u043e\u0432\u0430 \u0443\u0441\u043f\u0435\u0445\u0430!<\/p>\n","protected":false},"author":22,"featured_media":158723,"comment_status":"open","ping_status":"open","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-226578","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 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\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 \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u041a\u0430\u043a \u0441\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u043f\u043b\u0430\u043d \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a? \u041e\u043f\u0440\u0435\u0434\u0435\u043b\u0438\u0442\u0435 \u0432\u0430\u0448\u0443 \u0446\u0435\u043b\u044c, \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u0441\u0442\u0440\u0443\u043a\u0442\u0443\u0440\u0443 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a. \u041f\u043e\u043c\u043d\u0438\u0442\u0435, \u0447\u0442\u043e \u0442\u0449\u0430\u0442\u0435\u043b\u044c\u043d\u0430\u044f \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0430 - \u043e\u0441\u043d\u043e\u0432\u0430 \u0443\u0441\u043f\u0435\u0445\u0430!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\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 \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u041a\u0430\u043a \u0441\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u043f\u043b\u0430\u043d \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a? \u041e\u043f\u0440\u0435\u0434\u0435\u043b\u0438\u0442\u0435 \u0432\u0430\u0448\u0443 \u0446\u0435\u043b\u044c, \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u0441\u0442\u0440\u0443\u043a\u0442\u0443\u0440\u0443 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a. \u041f\u043e\u043c\u043d\u0438\u0442\u0435, \u0447\u0442\u043e \u0442\u0449\u0430\u0442\u0435\u043b\u044c\u043d\u0430\u044f \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0430 - \u043e\u0441\u043d\u043e\u0432\u0430 \u0443\u0441\u043f\u0435\u0445\u0430!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-06-01T09:38:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-08-02T18:48:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.ua\/blog\/wp-content\/uploads\/mageblog\/treningovy-plan-na-doma-clanok_1_-min.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Dominika Hvizdo\u0161ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dominika Hvizdo\u0161ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/\"},\"author\":{\"name\":\"Dominika Hvizdo\u0161ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/7c9ff11662dcaae9716afc759637e231\"},\"headline\":\"\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 \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a?\",\"datePublished\":\"2020-06-01T09:38:00+00:00\",\"dateModified\":\"2023-08-02T18:48:13+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/\"},\"wordCount\":1528,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/treningovy-plan-na-doma-clanok_1_-min.png\",\"articleSection\":[\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/\",\"url\":\"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/\",\"name\":\"\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 \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/treningovy-plan-na-doma-clanok_1_-min.png\",\"datePublished\":\"2020-06-01T09:38:00+00:00\",\"dateModified\":\"2023-08-02T18:48:13+00:00\",\"description\":\"\u041a\u0430\u043a \u0441\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u043f\u043b\u0430\u043d \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a? \u041e\u043f\u0440\u0435\u0434\u0435\u043b\u0438\u0442\u0435 \u0432\u0430\u0448\u0443 \u0446\u0435\u043b\u044c, \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u0441\u0442\u0440\u0443\u043a\u0442\u0443\u0440\u0443 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a. \u041f\u043e\u043c\u043d\u0438\u0442\u0435, \u0447\u0442\u043e \u0442\u0449\u0430\u0442\u0435\u043b\u044c\u043d\u0430\u044f \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0430 - \u043e\u0441\u043d\u043e\u0432\u0430 \u0443\u0441\u043f\u0435\u0445\u0430!\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/treningovy-plan-na-doma-clanok_1_-min.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/treningovy-plan-na-doma-clanok_1_-min.png\",\"width\":1200,\"height\":630},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"\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 \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/7c9ff11662dcaae9716afc759637e231\",\"name\":\"Dominika Hvizdo\u0161ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/GymBeam-2021_0440-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/GymBeam-2021_0440-96x96.png\",\"caption\":\"Dominika Hvizdo\u0161ov\u00e1\"},\"description\":\"This good-humoured marketing specialist steps through the doorway of the gym on a regular basis. Even back during her studies of media and communications, she was a fan of healthy lifestyle and exercise. When producing content about working out and healthy dieting, she always follows the facts, and last but not least, her common sense. More than anything she loves her son, gourmet foods, hiking, good movies, fantasy, travelling and meeting interesting people. Her greatest weaknesses are sweets, coffee and staying up too late.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/dominika-hvizdosova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"\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 \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a? - GymBeam Blog","description":"\u041a\u0430\u043a \u0441\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u043f\u043b\u0430\u043d \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a? \u041e\u043f\u0440\u0435\u0434\u0435\u043b\u0438\u0442\u0435 \u0432\u0430\u0448\u0443 \u0446\u0435\u043b\u044c, \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u0441\u0442\u0440\u0443\u043a\u0442\u0443\u0440\u0443 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a. \u041f\u043e\u043c\u043d\u0438\u0442\u0435, \u0447\u0442\u043e \u0442\u0449\u0430\u0442\u0435\u043b\u044c\u043d\u0430\u044f \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0430 - \u043e\u0441\u043d\u043e\u0432\u0430 \u0443\u0441\u043f\u0435\u0445\u0430!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/","og_type":"article","og_title":"\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 \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a? - GymBeam Blog","og_description":"\u041a\u0430\u043a \u0441\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u043f\u043b\u0430\u043d \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a? \u041e\u043f\u0440\u0435\u0434\u0435\u043b\u0438\u0442\u0435 \u0432\u0430\u0448\u0443 \u0446\u0435\u043b\u044c, \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u0441\u0442\u0440\u0443\u043a\u0442\u0443\u0440\u0443 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a. \u041f\u043e\u043c\u043d\u0438\u0442\u0435, \u0447\u0442\u043e \u0442\u0449\u0430\u0442\u0435\u043b\u044c\u043d\u0430\u044f \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0430 - \u043e\u0441\u043d\u043e\u0432\u0430 \u0443\u0441\u043f\u0435\u0445\u0430!","og_url":"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/","og_site_name":"GymBeam Blog","article_published_time":"2020-06-01T09:38:00+00:00","article_modified_time":"2023-08-02T18:48:13+00:00","og_image":[{"width":1200,"height":630,"url":"https:\/\/gymbeam.ua\/blog\/wp-content\/uploads\/mageblog\/treningovy-plan-na-doma-clanok_1_-min.png","type":"image\/png"}],"author":"Dominika Hvizdo\u0161ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Dominika Hvizdo\u0161ov\u00e1","Estimated reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/#article","isPartOf":{"@id":"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/"},"author":{"name":"Dominika Hvizdo\u0161ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/7c9ff11662dcaae9716afc759637e231"},"headline":"\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 \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a?","datePublished":"2020-06-01T09:38:00+00:00","dateModified":"2023-08-02T18:48:13+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/"},"wordCount":1528,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/treningovy-plan-na-doma-clanok_1_-min.png","articleSection":["\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/","url":"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/","name":"\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 \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/treningovy-plan-na-doma-clanok_1_-min.png","datePublished":"2020-06-01T09:38:00+00:00","dateModified":"2023-08-02T18:48:13+00:00","description":"\u041a\u0430\u043a \u0441\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u043f\u043b\u0430\u043d \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a? \u041e\u043f\u0440\u0435\u0434\u0435\u043b\u0438\u0442\u0435 \u0432\u0430\u0448\u0443 \u0446\u0435\u043b\u044c, \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u0441\u0442\u0440\u0443\u043a\u0442\u0443\u0440\u0443 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a. \u041f\u043e\u043c\u043d\u0438\u0442\u0435, \u0447\u0442\u043e \u0442\u0449\u0430\u0442\u0435\u043b\u044c\u043d\u0430\u044f \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0430 - \u043e\u0441\u043d\u043e\u0432\u0430 \u0443\u0441\u043f\u0435\u0445\u0430!","breadcrumb":{"@id":"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/treningovy-plan-na-doma-clanok_1_-min.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/treningovy-plan-na-doma-clanok_1_-min.png","width":1200,"height":630},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.ua\/blog\/kak-sostavyt-kachestvennyj-plan-trenyrovok-domashnych-trenyrovok\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"\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 \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/7c9ff11662dcaae9716afc759637e231","name":"Dominika Hvizdo\u0161ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/GymBeam-2021_0440-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/GymBeam-2021_0440-96x96.png","caption":"Dominika Hvizdo\u0161ov\u00e1"},"description":"This good-humoured marketing specialist steps through the doorway of the gym on a regular basis. Even back during her studies of media and communications, she was a fan of healthy lifestyle and exercise. When producing content about working out and healthy dieting, she always follows the facts, and last but not least, her common sense. More than anything she loves her son, gourmet foods, hiking, good movies, fantasy, travelling and meeting interesting people. Her greatest weaknesses are sweets, coffee and staying up too late.","url":"https:\/\/gymbeam.com\/blog\/author\/dominika-hvizdosova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/226578","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/22"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=226578"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/226578\/revisions"}],"predecessor-version":[{"id":485621,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/226578\/revisions\/485621"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/158723"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=226578"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=226578"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=226578"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=226578"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=226578"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}