{"id":229180,"date":"2020-07-16T13:55:00","date_gmt":"2020-07-16T11:55:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=229180"},"modified":"2021-03-10T13:59:59","modified_gmt":"2021-03-10T12:59:59","slug":"hip-trust-nai-dobro-uprajnenie-oformqne-perfektno-dupe","status":"publish","type":"post","link":"https:\/\/gymbeam.bg\/blog\/hip-trust-nai-dobro-uprajnenie-oformqne-perfektno-dupe\/","title":{"rendered":"\u0425\u0438\u043f \u0442\u0440\u044a\u0441\u0442 \u2013 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u043e\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0437\u0430 \u043e\u0444\u043e\u0440\u043c\u044f\u043d\u0435 \u043d\u0430 \u043f\u0435\u0440\u0444\u0435\u043a\u0442\u043d\u043e\u0442\u043e \u0434\u0443\u043f\u0435?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.bg\/blog\/hip-trust-nai-dobro-uprajnenie-oformqne-perfektno-dupe\/#%D0%9A%D0%B0%D0%BA%D0%B2%D0%BE_%D0%B5_%D1%85%D0%B8%D0%BF_%D1%82%D1%80%D1%8A%D1%81%D1%82\" title=\"\u041a\u0430\u043a\u0432\u043e \u0435 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442?\">\u041a\u0430\u043a\u0432\u043e \u0435 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.bg\/blog\/hip-trust-nai-dobro-uprajnenie-oformqne-perfektno-dupe\/#%D0%9A%D0%BE%D0%B8_%D0%BC%D1%83%D1%81%D0%BA%D1%83%D0%BB%D0%B8_%D0%B0%D0%BD%D0%B3%D0%B0%D0%B6%D0%B8%D1%80%D0%B0%D1%82%D0%B5_%D0%BF%D1%80%D0%B8_%D0%B8%D0%B7%D0%BF%D1%8A%D0%BB%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5_%D0%BD%D0%B0_%D1%85%D0%B8%D0%BF_%D1%82%D1%80%D1%8A%D1%81%D1%82\" title=\"\u041a\u043e\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0430\u043d\u0433\u0430\u0436\u0438\u0440\u0430\u0442\u0435 \u043f\u0440\u0438 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442?\">\u041a\u043e\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0430\u043d\u0433\u0430\u0436\u0438\u0440\u0430\u0442\u0435 \u043f\u0440\u0438 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.bg\/blog\/hip-trust-nai-dobro-uprajnenie-oformqne-perfektno-dupe\/#%D0%9A%D0%B0%D0%BA%D0%B2%D0%B0_%D0%B5_%D1%80%D0%B0%D0%B7%D0%BB%D0%B8%D0%BA%D0%B0%D1%82%D0%B0_%D0%BC%D0%B5%D0%B6%D0%B4%D1%83_%D1%85%D0%B8%D0%BF_%D1%82%D1%80%D1%8A%D1%81%D1%82%D0%B0_%D0%B8_%D0%BC%D0%BE%D1%81%D1%82%D0%B0\" title=\"\u041a\u0430\u043a\u0432\u0430 \u0435 \u0440\u0430\u0437\u043b\u0438\u043a\u0430\u0442\u0430 \u043c\u0435\u0436\u0434\u0443 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442\u0430 \u0438 \u043c\u043e\u0441\u0442\u0430?\">\u041a\u0430\u043a\u0432\u0430 \u0435 \u0440\u0430\u0437\u043b\u0438\u043a\u0430\u0442\u0430 \u043c\u0435\u0436\u0434\u0443 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442\u0430 \u0438 \u043c\u043e\u0441\u0442\u0430?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.bg\/blog\/hip-trust-nai-dobro-uprajnenie-oformqne-perfektno-dupe\/#%D0%9F%D1%80%D0%B0%D0%B2%D0%B8%D0%BB%D0%BD%D0%B0_%D1%82%D0%B5%D1%85%D0%BD%D0%B8%D0%BA%D0%B0_%D0%BD%D0%B0_%D0%B8%D0%B7%D0%BF%D1%8A%D0%BB%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5_%D0%BD%D0%B0_%D1%85%D0%B8%D0%BF_%D1%82%D1%80%D1%8A%D1%81%D1%82\" title=\"\u041f\u0440\u0430\u0432\u0438\u043b\u043d\u0430 \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u043d\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442\">\u041f\u0440\u0430\u0432\u0438\u043b\u043d\u0430 \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u043d\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.bg\/blog\/hip-trust-nai-dobro-uprajnenie-oformqne-perfektno-dupe\/#%D0%9F%D0%BE%D0%BB%D0%B7%D0%B8_%D0%BE%D1%82_%D0%B8%D0%B7%D0%BF%D1%8A%D0%BB%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5%D1%82%D0%BE_%D0%BD%D0%B0_%D1%85%D0%B8%D0%BF_%D1%82%D1%80%D1%8A%D1%81%D1%82\" title=\"\u041f\u043e\u043b\u0437\u0438 \u043e\u0442 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043d\u0430 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442\">\u041f\u043e\u043b\u0437\u0438 \u043e\u0442 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043d\u0430 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.bg\/blog\/hip-trust-nai-dobro-uprajnenie-oformqne-perfektno-dupe\/#%D0%92%D0%B8%D0%B4%D0%BE%D0%B2%D0%B5_%D1%85%D0%B8%D0%BF_%D1%82%D1%80%D1%8A%D1%81%D1%82\" title=\"\u0412\u0438\u0434\u043e\u0432\u0435 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442\">\u0412\u0438\u0434\u043e\u0432\u0435 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0418\u0441\u043a\u0430\u0442\u0435 \u0434\u0430&nbsp;<strong>\u043e\u0444\u043e\u0440\u043c\u0438\u0442\u0435 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435\u0442\u043e \u0441\u0438<\/strong>&nbsp;\u0442\u0430\u043a\u0430 \u0447\u0435&nbsp;<strong>\u0432\u0441\u0438\u0447\u043a\u0438 \u043f\u043e\u0433\u043b\u0435\u0434\u0438 \u0434\u0430 \u0431\u044a\u0434\u0430\u0442 \u043d\u0430\u0441\u043e\u0447\u0435\u043d\u0438 \u0435\u0434\u0438\u043d\u0441\u0442\u0432\u0435\u043d\u043e \u043a\u044a\u043c \u0432\u0430\u0441?<\/strong>&nbsp;\u0410\u043a\u043e \u0435 \u0442\u0430\u043a\u0430, \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430\u0442\u0430 \u0432\u0438 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430 \u043d\u0435 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u043b\u0438\u043f\u0441\u0432\u0430&nbsp;<strong>\u0438\u0437\u043a\u043b\u044e\u0447\u0438\u0442\u0435\u043b\u043d\u043e\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u2013 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442!&nbsp;<\/strong>\u0421 \u043d\u0435\u0433\u043e\u0432\u0430 \u043f\u043e\u043c\u043e\u0449 \u0449\u0435&nbsp;<strong>\u0443\u043a\u0440\u0435\u043f\u0438\u0442\u0435 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u0441\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u0449\u0435 \u043f\u043e\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u0441\u0442\u043e\u0439\u043a\u0430\u0442\u0430 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e,<\/strong>&nbsp;\u0430 \u043a\u043e\u0435\u0442\u043e \u0435 \u043d\u0430\u0439-\u0432\u0430\u0436\u043d\u043e\u0442\u043e \u2013 \u0449\u0435&nbsp;<strong>\u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u043c\u0435\u0447\u0442\u0430\u043d\u0430\u0442\u0430 \u0444\u043e\u0440\u043c\u0430!&nbsp;<\/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\"><span class=\"ez-toc-section\" id=\"%D0%9A%D0%B0%D0%BA%D0%B2%D0%BE_%D0%B5_%D1%85%D0%B8%D0%BF_%D1%82%D1%80%D1%8A%D1%81%D1%82\"><\/span>\u041a\u0430\u043a\u0432\u043e \u0435 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0411\u0443\u043a\u0432\u0430\u043b\u043d\u0438\u044f\u0442 \u043f\u0440\u0435\u0432\u043e\u0434 \u043d\u0430 \u043d\u0430\u0438\u043c\u0435\u043d\u043e\u0432\u0430\u043d\u0438\u0435\u0442\u043e \u043d\u0430 \u0442\u043e\u0432\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043e\u0437\u043d\u0430\u0447\u0430\u0432\u0430&nbsp;<strong>\u201c\u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0442\u0430\u0437\u0430\u201d.&nbsp;<\/strong>\u0422\u043e\u0447\u043d\u043e \u0442\u0430\u043a\u0430 \u0438\u0437\u0433\u043b\u0435\u0436\u0434\u0430&nbsp;<strong>\u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043d\u0430 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442\u0430.<\/strong>&nbsp;\u041e\u0441\u043d\u043e\u0432\u043d\u043e\u0442\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u0435&nbsp;<strong>\u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0442\u0430\u0437\u0430<\/strong>&nbsp;\u0438&nbsp;<strong>\u043f\u043e\u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e\u0442\u043e \u0441\u0442\u044f\u0433\u0430\u043d\u0435 \u043d\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438.<\/strong>&nbsp;\u0418\u043c\u0430&nbsp;<strong>\u043d\u044f\u043a\u043e\u043b\u043a\u043e \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u0430<\/strong>&nbsp;\u0437\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u0442\u043e\u0432\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435, \u0430 \u0441\u044a\u0449\u043e \u0442\u0430\u043a\u0430 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0433\u043e \u0443\u0441\u043b\u043e\u0436\u043d\u0438\u0442\u0435 \u0441 \u0434\u043e\u0431\u0430\u0432\u044f\u043d\u0435 \u043d\u0430 \u0442\u0435\u0436\u0435\u0441\u0442\u0438, \u043a\u043e\u0438\u0442\u043e \u043f\u043e\u0441\u0442\u0430\u0432\u044f\u0442\u0435 \u0432\u044a\u0440\u0445\u0443 \u0431\u0435\u0434\u0440\u0435\u043d\u0430\u0442\u0430 \u043e\u0431\u043b\u0430\u0441\u0442. \u041e\u0431\u0438\u043a\u043d\u043e\u0432\u0435\u043d\u043e \u0441\u0435 \u043f\u043e\u043b\u0437\u0432\u0430\u0442&nbsp;<strong>\u0449\u0430\u043d\u0433\u0438, \u0434\u0438\u0441\u043a\u043e\u0432\u0435<\/strong>&nbsp;\u0438\u043b\u0438&nbsp;<strong>\u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0438 \u0434\u0440\u0443\u0433\u0438 \u0442\u0435\u0436\u0435\u0441\u0442\u0438.&nbsp;<\/strong><span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041d\u043e \u0437\u0430\u0449\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430<strong>&nbsp;\u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442\u0430 \u0432 \u0441\u0432\u043e\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u043f\u043b\u0430\u043d?<\/strong>&nbsp;\u0422\u043e\u0432\u0430 \u0435 \u0435\u0434\u043d\u043e \u043e\u0442&nbsp;<strong>\u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u0438&nbsp;<\/strong>\u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u043e \u0435\u0434\u043d\u043e \u043e\u0442<strong>&nbsp;\u043d\u0430\u0439-\u043f\u043e\u043f\u0443\u043b\u044f\u0440\u043d\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043e\u0444\u043e\u0440\u043c\u044f\u043d\u0435 \u043d\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435\u0442\u043e.<\/strong>&nbsp;\u0422\u0430\u043a\u0430 \u0447\u0435, \u0430\u043a\u043e \u0438\u0441\u043a\u0430\u0442\u0435&nbsp;<strong>\u0437\u0430\u043e\u0431\u043b\u0435\u043d\u043e \u0438 \u0441\u0442\u0435\u0433\u043d\u0430\u0442\u043e \u0434\u0443\u043f\u0435<\/strong>, \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u043e \u043d\u0435 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u043f\u0440\u043e\u043f\u0443\u0441\u043a\u0430\u0442\u0435 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442\u043e\u0432\u0435\u0442\u0435. \u041e\u0441\u0432\u0435\u043d \u0442\u043e\u0432\u0430 \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u0442\u043e\u0432\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0449\u0435&nbsp;<strong>\u043f\u043e\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0442\u043e \u0441\u0438 \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u044f\u043d\u0435 \u0438 \u0441\u0438\u043b\u0430\u0442\u0430<\/strong>&nbsp;\u043f\u0440\u0438 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043d\u0430 \u0434\u0440\u0443\u0433\u0438 \u043a\u043e\u043c\u043f\u043b\u0435\u043a\u0441\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043a\u0430\u0442\u043e \u043a\u043b\u0435\u043a\u043e\u0432\u0435 \u0438\u043b\u0438 \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430 \u0438 \u0441\u044a\u0449\u043e \u0442\u0430\u043a\u0430 \u0449\u0435 \u043f\u043e\u0434\u043e\u0431\u0440\u0438\u0442\u0435&nbsp;<strong>\u043c\u043e\u0431\u0438\u043b\u043d\u043e\u0441\u0442\u0442\u0430 \u043d\u0430 \u0446\u044f\u043b\u043e\u0442\u043e \u0442\u044f\u043b\u043e.&nbsp;<\/strong><span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/78844308_2575498139238550_7832617315232382976_o-1-min-1058x1124.jpg\" alt=\"\u0425\u0438\u043f \u0442\u0440\u044a\u0441\u0442 \u2013 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u043e\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0437\u0430 \u043e\u0444\u043e\u0440\u043c\u044f\u043d\u0435 \u043d\u0430 \u043f\u0435\u0440\u0444\u0435\u043a\u0442\u043d\u043e\u0442\u043e \u0434\u0443\u043f\u0435?\" class=\"wp-image-172628\" width=\"794\" height=\"843\" title=\"\u0425\u0438\u043f \u0442\u0440\u044a\u0441\u0442 \u2013 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u043e\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0437\u0430 \u043e\u0444\u043e\u0440\u043c\u044f\u043d\u0435 \u043d\u0430 \u043f\u0435\u0440\u0444\u0435\u043a\u0442\u043d\u043e\u0442\u043e \u0434\u0443\u043f\u0435?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/78844308_2575498139238550_7832617315232382976_o-1-min-1058x1124.jpg 1058w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/78844308_2575498139238550_7832617315232382976_o-1-min-377x400.jpg 377w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/78844308_2575498139238550_7832617315232382976_o-1-min.jpg 1362w\" sizes=\"auto, (max-width: 794px) 100vw, 794px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9A%D0%BE%D0%B8_%D0%BC%D1%83%D1%81%D0%BA%D1%83%D0%BB%D0%B8_%D0%B0%D0%BD%D0%B3%D0%B0%D0%B6%D0%B8%D1%80%D0%B0%D1%82%D0%B5_%D0%BF%D1%80%D0%B8_%D0%B8%D0%B7%D0%BF%D1%8A%D0%BB%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5_%D0%BD%D0%B0_%D1%85%D0%B8%D0%BF_%D1%82%D1%80%D1%8A%D1%81%D1%82\"><\/span>\u041a\u043e\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0430\u043d\u0433\u0430\u0436\u0438\u0440\u0430\u0442\u0435 \u043f\u0440\u0438 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0425\u0438\u043f \u0442\u0440\u044a\u0441\u0442\u044a\u0442 \u0432\u0441\u0435 \u043f\u043e-\u0447\u0435\u0441\u0442\u043e \u0435 \u0432\u043a\u043b\u044e\u0447\u0432\u0430\u043d \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430\u0442\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430 \u0437\u0430&nbsp;<strong>\u0443\u043a\u0440\u0435\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0430\u0442\u0443\u0440\u0430\u0442\u0430 \u043d\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435\u0442\u043e.<\/strong>&nbsp;\u041e\u0441\u043d\u043e\u0432\u043d\u043e\u0442\u043e \u043c\u0443 \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u043e \u0435&nbsp;<strong>\u0443\u043a\u0440\u0435\u043f\u0432\u0430\u043d\u0435\u0442\u043e \u0438 \u043f\u043e\u0434\u0441\u0438\u043b\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438. \u041a\u043b\u0435\u043a\u043e\u0432\u0435\u0442\u0435 \u0438 \u043c\u044a\u0440\u0442\u0432\u0430\u0442\u0430 \u0442\u044f\u0433\u0430<\/strong>&nbsp;\u0441\u0430 \u0441\u043c\u044f\u0442\u0430\u043d\u0438 \u0437\u0430&nbsp;<strong>\u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435\u0442\u043e,<\/strong>&nbsp;\u043d\u043e \u043f\u0440\u0438 \u0442\u044f\u0445\u043d\u043e\u0442\u043e \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u0441\u0435&nbsp;<strong>\u0430\u043d\u0433\u0430\u0436\u0438\u0440\u0430 \u0438 \u0446\u0435\u043d\u0442\u0440\u0430\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e, \u043a\u0430\u043a\u0442\u043e \u0438 \u0433\u044a\u0440\u0431\u0430 \u0438 \u0431\u0435\u0434\u0440\u0435\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438.<\/strong>&nbsp;\u041f\u0440\u0438 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442\u0430 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0431\u044a\u0434\u0435\u0442\u0435 \u043d\u0430\u043f\u044a\u043b\u043d\u043e \u0441\u0438\u0433\u0443\u0440\u043d\u0438, \u0447\u0435&nbsp;<strong>\u043d\u0430\u0439-\u043c\u043d\u043e\u0433\u043e&nbsp;\u0430\u043d\u0433\u0430\u0436\u0438\u0440\u0430\u0442\u0435&nbsp;\u0438\u043c\u0435\u043d\u043d\u043e \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435\u0442\u043e \u0441\u0438.<\/strong>&nbsp;\u0423\u043a\u0440\u0435\u043f\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u043e\u0441\u0442\u0430\u043d\u0430\u043b\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438 \u0433\u0440\u0443\u043f\u0438 \u043d\u043e\u0441\u0438 \u0438 \u043d\u044f\u043a\u043e\u0438 \u0432\u0442\u043e\u0440\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u0438 \u043f\u043e\u043b\u0437\u0438. \u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043d\u0430 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442 \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430 \u0441\u044a\u0449\u043e \u0438<strong>&nbsp;\u0437\u0430\u0434\u043d\u0438\u0442\u0435 \u0431\u0435\u0434\u0440\u0435\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u043a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u0438\u0442\u0435 \u0438 \u0430\u0434\u0434\u0443\u043a\u0442\u043e\u0440\u0438\u0442\u0435.&nbsp;<\/strong><span style=\"color: #ff6600;\">[4] [10]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9A%D0%B0%D0%BA%D0%B2%D0%B0_%D0%B5_%D1%80%D0%B0%D0%B7%D0%BB%D0%B8%D0%BA%D0%B0%D1%82%D0%B0_%D0%BC%D0%B5%D0%B6%D0%B4%D1%83_%D1%85%D0%B8%D0%BF_%D1%82%D1%80%D1%8A%D1%81%D1%82%D0%B0_%D0%B8_%D0%BC%D0%BE%D1%81%D1%82%D0%B0\"><\/span>\u041a\u0430\u043a\u0432\u0430 \u0435 \u0440\u0430\u0437\u043b\u0438\u043a\u0430\u0442\u0430 \u043c\u0435\u0436\u0434\u0443 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442\u0430 \u0438 \u043c\u043e\u0441\u0442\u0430?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041c\u043d\u043e\u0433\u043e \u0445\u043e\u0440\u0430 \u0441\u043c\u044f\u0442\u0430\u0442, \u0447\u0435 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442\u044a\u0442 \u0432\u0441\u044a\u0449\u043d\u043e\u0441\u0442 \u0435 \u043f\u0440\u043e\u0441\u0442\u043e \u043e\u0449\u0435 \u0435\u0434\u0438\u043d&nbsp;<strong>\u0432\u0430\u0440\u0438\u0430\u043d\u0442 \u0437\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u043a\u043b\u0430\u0441\u0438\u0447\u0435\u0441\u043a\u0438\u044f \u043c\u043e\u0441\u0442.<\/strong>&nbsp;\u0414\u043e \u0438\u0437\u0432\u0435\u0441\u0442\u043d\u0430 \u0441\u0442\u0435\u043f\u0435\u043d&nbsp;<strong>\u0441\u0430 \u043f\u0440\u0430\u0432\u0438<\/strong>. \u0418 \u0434\u0432\u0435\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441\u0435&nbsp;<strong>\u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442 \u0447\u0440\u0435\u0437 \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0442\u0430\u0437\u0430 \u0432 \u043f\u043e\u0441\u043e\u043a\u0430 \u043a\u044a\u043c \u0442\u0430\u0432\u0430\u043d\u0430<\/strong>&nbsp;\u0438 \u0441\u043b\u0435\u0434 \u0442\u043e\u0432\u0430<strong>&nbsp;\u0441\u0442\u044f\u0433\u0430\u043d\u0435 \u043d\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438.<\/strong>&nbsp;\u0420\u0430\u0437\u043b\u0438\u043a\u0430\u0442\u0430 \u043c\u0435\u0436\u0434\u0443 \u0434\u0432\u0435\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043e\u0431\u0430\u0447\u0435 \u0435&nbsp;<strong>\u043c\u043d\u043e\u0433\u043e \u043f\u043e-\u043a\u043e\u043c\u043f\u043b\u0435\u043a\u0441\u043d\u0430<\/strong>. \u0417\u0430\u0442\u043e\u0432\u0430 \u043d\u0435\u043a\u0430 \u0440\u0430\u0437\u0433\u043b\u0435\u0434\u0430\u043c\u0435&nbsp;<strong>\u043a\u0430\u043a \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442\u044a\u0442 \u0441\u0435 \u0440\u0430\u0437\u043b\u0438\u0447\u0430\u0432\u0430 \u043e\u0442 \u043c\u043e\u0441\u0442\u0430. <\/strong><span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u041c\u043e\u0441\u0442&nbsp;<\/strong>\u2013&nbsp;<strong>\u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430 \u0441\u0435 \u0441\u0430\u043c\u043e \u043d\u0430 \u0437\u0435\u043c\u044f\u0442\u0430<\/strong>, \u0434\u043e\u043a\u0430\u0442\u043e \u043f\u0440\u0438 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442 \u0441\u0435 \u043f\u043e\u043b\u0437\u0432\u0430 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0430\u0442\u0430 \u043e\u0431\u043b\u0435\u0433\u0430\u043b\u043a\u0430. \u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043d\u0430 \u0441\u0430\u043c\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0435 \u043c\u043d\u043e\u0433\u043e \u043f\u043e\u0434\u043e\u0431\u043d\u043e.&nbsp;<span style=\"color: #ff6600;\">[2]<\/span>&nbsp;\u0417\u0430 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u043c\u043e\u0441\u0442 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u043b\u0435\u0434\u0432\u0430\u0442\u0435 \u0442\u0435\u0437\u0438 \u043f\u0440\u043e\u0441\u0442\u0438 \u0443\u043a\u0430\u0437\u0430\u043d\u0438\u044f:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u043b\u0435\u0433\u043d\u0435\u0442\u0435 \u043f\u043e \u0433\u0440\u044a\u0431 \u043d\u0430 \u0437\u0435\u043c\u044f\u0442\u0430<\/li><li>\u0441\u0433\u044a\u043d\u0435\u0442\u0435 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438 \u0432 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435, \u0442\u0430\u043a\u0430 \u0447\u0435 \u043a\u043e\u0433\u0430\u0442\u043e \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0442\u0430\u0437\u0430 \u0441\u0438, \u0434\u0430 \u043e\u0431\u0440\u0430\u0437\u0443\u0432\u0430\u0442 \u043f\u0440\u0430\u0432 \u044a\u0433\u044a\u043b<\/li><li>\u0434\u0440\u044a\u0436\u0442\u0435 \u0434\u043b\u0430\u043d\u0438\u0442\u0435 \u0441\u0438 \u043d\u0430 \u0437\u0435\u043c\u044f\u0442\u0430 \u0431\u043b\u0438\u0437\u043e \u0434\u043e \u0442\u044f\u043b\u043e\u0442\u043e<\/li><li>\u0431\u0430\u0432\u043d\u043e \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0442\u0430\u0437\u0430 \u0438 \u0446\u0435\u043d\u0442\u0440\u0430\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e, \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435\u0442\u043e \u0441\u0442\u0435\u0433\u043d\u0435\u0442\u0435 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u2013 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u0430 \u0432 \u0435\u0434\u043d\u0430 \u043b\u0438\u043d\u0438\u044f \u0441 \u0433\u044a\u0440\u0431\u0430<\/li><li>\u043e\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0432 \u0442\u043e\u0432\u0430 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u043f\u043e\u043d\u0435 3 \u0441\u0435\u043a\u0443\u043d\u0434\u0438<\/li><li>\u043e\u0442\u043d\u043e\u0432\u043e \u0441\u043f\u0443\u0441\u043d\u0435\u0442\u0435 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0438 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435\u0442\u043e \u0441\u0438 \u043a\u044a\u043c \u0437\u0435\u043c\u044f\u0442\u0430 \u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e<\/li><li>\u0438\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u043a\u043e\u0433\u0430\u0442\u043e \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u0442\u0435 \u0442\u0430\u0437\u0430 \u0438 \u0432\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u043a\u043e\u0433\u0430\u0442\u043e \u0441\u043f\u0443\u0441\u043a\u0430\u0442\u0435 \u0442\u0430\u0437\u0430 \u043a\u044a\u043c \u0437\u0435\u043c\u044f\u0442\u0430<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041c\u043e\u0441\u0442\u044a\u0442 \u043d\u0430\u0439-\u0447\u0435\u0441\u0442\u043e \u0441\u0435 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430&nbsp;<strong>\u0441\u0430\u043c\u043e \u0441\u044a\u0441 \u0441\u043e\u0431\u0441\u0442\u0432\u0435\u043d\u043e \u0442\u0435\u0433\u043b\u043e<\/strong>, \u043d\u043e \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430&nbsp;<strong>\u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u0438 \u043f\u043e-\u043b\u0435\u043a\u0438 \u0442\u0435\u0436\u0435\u0441\u0442\u0438, \u0437\u0430 \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e-\u0442\u0440\u0443\u0434\u043d\u043e<\/strong>. \u0422\u0440\u044f\u0431\u0432\u0430 \u0434\u0430&nbsp;<strong>\u043e\u0431\u044a\u0440\u043d\u0435\u0442\u0435 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430<\/strong>, \u043a\u043e\u043b\u043a\u043e\u0442\u043e&nbsp;<strong>\u043f\u043e-\u0433\u043e\u043b\u044f\u043c\u0430 \u0442\u0435\u0436\u0435\u0441\u0442 \u0438\u0437\u0431\u0435\u0440\u0435\u0442\u0435<\/strong>, \u0442\u043e\u043b\u043a\u043e\u0432\u0430 \u043f\u043e\u0432\u0435\u0447\u0435&nbsp;<strong>\u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u0442\u0435 \u0446\u0435\u043d\u0442\u0440\u0430\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0438 \u0433\u0440\u044a\u0431\u043d\u0430\u043a\u0430 \u0441\u0438<\/strong>. \u041f\u0440\u0438 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043d\u0430 \u043c\u043e\u0441\u0442 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0441\u0435 \u0441\u0442\u0438\u0433\u043d\u0435 \u0434\u043e&nbsp;<strong>\u043f\u043e-\u0433\u043e\u043b\u044f\u043c\u043e \u043f\u0440\u0435\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u0440\u044a\u0431\u043d\u0430\u0447\u043d\u0438\u044f \u0441\u0442\u044a\u043b\u0431<\/strong>&nbsp;\u0432 \u0441\u0440\u0430\u0432\u043d\u0435\u043d\u0438\u0435 \u0441 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442\u0430.<\/p>\n\n\n\n<div class=\"wp-block-image is-style-default\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/how-to-do-a-glute-bridge-crop-1586872320-1680x880-min-1124x589.jpg\" alt=\"\u041a\u0430\u043a\u0432\u0430 \u0435 \u0440\u0430\u0437\u043b\u0438\u043a\u0430\u0442\u0430 \u043c\u0435\u0436\u0434\u0443 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442\u0430 \u0438 \u043c\u043e\u0441\u0442\u0430?\" class=\"wp-image-172641\" width=\"843\" height=\"442\" title=\"\u041a\u0430\u043a\u0432\u0430 \u0435 \u0440\u0430\u0437\u043b\u0438\u043a\u0430\u0442\u0430 \u043c\u0435\u0436\u0434\u0443 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442\u0430 \u0438 \u043c\u043e\u0441\u0442\u0430?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/how-to-do-a-glute-bridge-crop-1586872320-1680x880-min-1124x589.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/how-to-do-a-glute-bridge-crop-1586872320-1680x880-min-400x210.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/how-to-do-a-glute-bridge-crop-1586872320-1680x880-min-1536x805.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/how-to-do-a-glute-bridge-crop-1586872320-1680x880-min.jpg 1680w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>\u0418\u0437\u0442\u043e\u0447\u043d\u0438\u043a:&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.stylist.co.uk\/fitness-health\/glute-bridge-how-to-do-it-benefits-variations\/379059\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.stylist.co.uk\/fitness-health\/glute-bridge-how-to-do-it-benefits-variations\/379059<\/a><\/figcaption><\/figure><\/div>\n\n\n\n<p><strong>\u0425\u0438\u043f \u0422\u0440\u044a\u0441\u0442&nbsp;<\/strong>\u2013 \u0437\u0430 \u0442\u043e\u0432\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0449\u0435 \u0432\u0438 \u0435 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u0430&nbsp;<strong>\u043b\u0435\u0436\u0430\u043d\u043a\u0430 \u0438\u043b\u0438 \u0434\u0440\u0443\u0433\u0430 \u043e\u043f\u043e\u0440\u0430<\/strong>. \u041d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e \u0435 \u0434\u0430&nbsp;<strong>\u043f\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u0435 \u043b\u043e\u043f\u0430\u0442\u043a\u0438\u0442\u0435 \u0441\u0438 \u0432\u044a\u0440\u0445\u0443 \u0440\u0430\u0432\u043d\u0430 \u043f\u043e\u0432\u044a\u0440\u0445\u043d\u043e\u0441\u0442,<\/strong>&nbsp;\u043d\u0430 \u043a\u043e\u044f\u0442\u043e \u0434\u0430 \u0441\u0435 \u043e\u043f\u0440\u0435\u0442\u0435 \u0438 \u0434\u0430&nbsp;<strong>\u043f\u043e\u0432\u0434\u0438\u0433\u0430\u0442\u0435 \u0442\u0430\u0437\u0430 \u0441\u0438 \u0442\u0430\u043a\u0430,<\/strong>&nbsp;\u0447\u0435 \u0434\u0430 \u0441\u0435 \u043f\u043e\u043b\u0443\u0447\u0438<strong>&nbsp;\u043f\u0440\u0430\u0432 \u044a\u0433\u044a\u043b \u043c\u0435\u0436\u0434\u0443 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0438 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435.&nbsp;<\/strong>\u0417\u0430 \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e-\u0442\u0440\u0443\u0434\u043d\u043e, \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0439\u0442\u0435&nbsp;<strong>\u0442\u0435\u0436\u0435\u0441\u0442\u0438 \u043a\u0430\u0442\u043e \u0449\u0430\u043d\u0433\u0430, \u0433\u0438\u0440\u0438, \u0434\u0438\u0441\u043a \u0438\u043b\u0438 \u043f\u0443\u0434\u043e\u0432\u043a\u0430.&nbsp;<\/strong><span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\">\u0417\u0430 \u043e\u0449\u0435 \u043f\u043e-\u0434\u043e\u0431\u0440\u043e \u0440\u0430\u0437\u0431\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u0440\u0430\u0437\u043b\u0438\u043a\u0430\u0442\u0430 \u043c\u0435\u0436\u0434\u0443 \u043c\u043e\u0441\u0442\u0430 \u0438 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442\u0430 \u0432\u0438\u0436\u0442\u0435 \u0432\u0438\u0434\u0435\u043e\u0442\u043e \u043e\u0442\u0434\u043e\u043b\u0443:<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Best Butt Exercises | Glute Bridge vs Hip Thrust\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/DvQXREKFfpY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9F%D1%80%D0%B0%D0%B2%D0%B8%D0%BB%D0%BD%D0%B0_%D1%82%D0%B5%D1%85%D0%BD%D0%B8%D0%BA%D0%B0_%D0%BD%D0%B0_%D0%B8%D0%B7%D0%BF%D1%8A%D0%BB%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5_%D0%BD%D0%B0_%D1%85%D0%B8%D0%BF_%D1%82%D1%80%D1%8A%D1%81%D1%82\"><\/span>\u041f\u0440\u0430\u0432\u0438\u043b\u043d\u0430 \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u043d\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043d\u0430 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442<strong>&nbsp;\u043d\u0435 \u0435 \u0442\u0440\u0443\u0434\u043d\u043e<\/strong>&nbsp;\u0438 \u043d\u0435 \u0441\u0435 \u043d\u0443\u0436\u0434\u0430\u0435\u0442\u0435 \u043e\u0442<strong>&nbsp;\u0441\u043f\u0435\u0446\u0438\u0430\u043b\u043d\u0438 \u043f\u0440\u0438\u0441\u043f\u043e\u0441\u043e\u0431\u043b\u0435\u043d\u0438\u044f<\/strong>, \u043a\u043e\u0438\u0442\u043e \u0434\u0430 \u043d\u0435 \u0441\u0430 \u043d\u0430 \u0440\u0430\u0437\u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0432\u044a\u0432 \u0444\u0438\u0442\u043d\u0435\u0441\u0430 \u0438\u043b\u0438 \u043d\u0435 \u0431\u0438\u0445\u0442\u0435 \u043c\u043e\u0433\u043b\u0438 \u0434\u0430 \u0437\u0430\u043a\u0443\u043f\u0438\u0442\u0435 \u0432 \u0441\u043f\u043e\u0440\u0442\u043d\u0438\u044f \u043c\u0430\u0433\u0430\u0437\u0438\u043d. \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043e\u0431\u0430\u0447\u0435&nbsp;<strong>\u0438\u0437\u0438\u0441\u043a\u0432\u0430 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0430\u0442\u0430 \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u043d\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435<\/strong>, \u0431\u0435\u0437 \u043a\u043e\u044f\u0442\u043e&nbsp;<strong>\u043d\u044f\u043c\u0430 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0436\u0435\u043b\u0430\u043d\u0438\u0442\u0435 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438<\/strong>. \u041f\u0440\u0430\u0432\u0438\u043b\u043d\u0430\u0442\u0430 \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u043d\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442\u0430&nbsp;<strong>\u0449\u0435 \u0432\u0438 \u043f\u0440\u0435\u0434\u043f\u0430\u0437\u0438 \u043e\u0442 \u043d\u0430\u0440\u0430\u043d\u044f\u0432\u0430\u043d\u0438\u044f,<\/strong>&nbsp;\u043a\u0430\u0442\u043e \u043f\u043e \u0442\u043e\u0437\u0438 \u043d\u0430\u0447\u0438\u043d \u0449\u0435 \u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0442\u0438 \u043f\u043e\u044f\u0432\u0430\u0442\u0430 \u043d\u0430&nbsp;<strong>\u043d\u0435\u043f\u0440\u0438\u044f\u0442\u043d\u0438 \u0431\u043e\u043b\u043a\u0438 \u0432 \u0433\u044a\u0440\u0431\u0430 \u0438 \u0431\u0435\u0434\u0440\u0430\u0442\u0430.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u041a\u0430\u043a\u0432\u043e \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043f\u0440\u0435\u0434\u0438 \u0434\u0430 \u0437\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043d\u0430 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442?<\/h3>\n\n\n\n<p>\u041f\u0440\u0435\u0434\u0438 \u0434\u0430 \u0437\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043d\u0430 \u0441\u0430\u043c\u043e\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435, \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u043e\u0442\u0434\u0435\u043b\u0438\u0442\u0435 \u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435 \u043d\u0430 \u0442\u043e\u0432\u0430 \u0434\u0430 \u0441\u0438&nbsp;<strong>\u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u043e \u043c\u044f\u0441\u0442\u043e.<\/strong>&nbsp;\u041d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u0430 \u0432\u0438 \u0435&nbsp;<strong>\u043b\u0435\u0436\u0430\u043d\u043a\u0430 \u0438\u043b\u0438 \u0441\u0442\u043e\u043b<\/strong>, \u043d\u0430 \u043a\u043e\u0439\u0442\u043e \u0434\u0430&nbsp;<strong>\u043e\u043f\u0440\u0435\u0442\u0435 \u0433\u044a\u0440\u0431\u0430<\/strong>&nbsp;\u0441\u0438 \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e. \u0412\u0438\u0441\u043e\u0447\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u043b\u0435\u0436\u0430\u043d\u043a\u0430\u0442\u0430 \u0438\u043b\u0438 \u0441\u0442\u043e\u043b\u0430 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0431\u044a\u0434\u0435&nbsp;<strong>\u043f\u0440\u0438\u0431\u043b\u0438\u0437\u0438\u0442\u0435\u043b\u043d\u043e 40 \u0441\u043c<\/strong>&nbsp;\u0432 \u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e\u0441\u0442 \u043e\u0442 \u0432\u0430\u0448\u0438\u044f<strong>&nbsp;\u0440\u044a\u0441\u0442 \u0438 \u043f\u0440\u043e\u043f\u043e\u0440\u0446\u0438\u0438.&nbsp;<\/strong>\u0418\u0434\u0435\u0430\u043b\u043d\u0430 \u0440\u0430\u0431\u043e\u0442\u0430 \u0449\u0435 \u0432\u0438 \u0441\u0432\u044a\u0440\u0449\u0438&nbsp;<strong>\u043b\u0435\u0436\u0430\u043d\u043a\u0430\u0442\u0430 \u0437\u0430 benchpress,&nbsp;<\/strong>\u043a\u043e\u044f\u0442\u043e \u0435 \u0441\u0442\u0430\u0431\u0438\u043b\u043d\u0430 \u0438 \u043d\u0435 \u0441\u0435 \u043f\u043b\u044a\u0437\u0433\u0430 \u043f\u043e \u043f\u043e\u0434\u0430.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0410\u043a\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0441 \u0434\u043e\u043f\u044a\u043b\u043d\u0438\u0442\u0435\u043b\u043d\u0438 \u0442\u0435\u0436\u0435\u0441\u0442\u0438, \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u0438&nbsp;<strong>\u0438\u0437\u0431\u0435\u0440\u0435\u0442\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0435\u0441\u0442<\/strong>, \u043a\u043e\u044f\u0442\u043e \u0441\u044a\u0449\u043e \u0442\u0430\u043a\u0430 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430<strong>&nbsp;\u043e\u0442\u0433\u043e\u0432\u0430\u0440\u044f \u043d\u0430 \u0432\u0430\u0448\u0438\u0442\u0435 \u043f\u0440\u043e\u043f\u043e\u0440\u0446\u0438\u0438 \u0438 \u043d\u0430 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0430\u0442\u0430 \u0432\u0438 \u043a\u043e\u043d\u0434\u0438\u0446\u0438\u044f. \u0422\u0435\u0436\u0435\u0441\u0442\u0442\u0430 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0431\u044a\u0434\u0435 \u0442\u0430\u043a\u0430\u0432\u0430, \u0447\u0435 \u0434\u0430 \u0443\u0441\u043f\u044f\u0432\u0430\u0442\u0435 \u0434\u0430 \u044f \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435<\/strong>&nbsp;\u0441 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430, \u0431\u0435\u0437 \u0442\u043e\u0432\u0430 \u0434\u0430<strong>&nbsp;\u0432\u0438 \u043f\u0440\u0438\u0447\u0438\u043d\u044f\u0432\u0430 \u0431\u043e\u043b\u043a\u0430 \u0438\u043b\u0438 \u043d\u0430\u0440\u0430\u043d\u044f\u0432\u0430\u043d\u0438\u044f.<\/strong>&nbsp;\u0421\u044a\u0432\u0435\u0442\u0432\u0430\u043c\u0435 \u0432\u0438 \u0434\u0430 \u0437\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0441&nbsp;<strong>\u043f\u043e-\u043b\u0435\u043a\u0438 \u0442\u0435\u0436\u0435\u0441\u0442\u0438<\/strong>&nbsp;\u0438&nbsp;<strong>\u043f\u043e-\u0433\u043e\u043b\u044f\u043c \u0431\u0440\u043e\u0439 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f.<\/strong>&nbsp;\u041f\u043e\u0441\u0442\u0430\u0432\u044f\u043d\u0435\u0442\u043e \u043d\u0430 \u0442\u0435\u0436\u0435\u0441\u0442\u0442\u0430 \u0432\u044a\u0440\u0445\u0443 \u0431\u0435\u0434\u0440\u0435\u043d\u0438\u0442\u0435 \u0441\u0442\u0430\u0432\u0438 \u043f\u043e\u043d\u044f\u043a\u043e\u0433\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0431\u044a\u0434\u0435&nbsp;<strong>\u0431\u043e\u043b\u0435\u0437\u043d\u0435\u043d\u043e \u0438 \u043d\u0435\u043a\u043e\u043c\u0444\u043e\u0440\u0442\u043d\u043e,&nbsp;<\/strong>\u0442\u0430\u043a\u0430 \u0447\u0435 \u043e\u0431\u043c\u0438\u0441\u043b\u0435\u0442\u0435 \u0434\u0430\u043b\u0438 \u0434\u0430 \u043d\u0435 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435&nbsp;<strong>\u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430 \u0438\u043b\u0438 \u043a\u044a\u0440\u043f\u0430,&nbsp;<\/strong>\u043a\u043e\u044f\u0442\u043e \u0434\u0430 \u0441\u043b\u043e\u0436\u0438\u0442\u0435 \u043c\u0435\u0436\u0434\u0443 \u0442\u0435\u0436\u0435\u0441\u0442\u0438\u0442\u0435 \u0438 \u0442\u044f\u043b\u043e\u0442\u043e \u0441\u0438. <span style=\"color: #ff6600;\">[1]<\/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\">\u0422\u0435\u0445\u043d\u0438\u043a\u0430 \u043d\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li>\u0421\u0435\u0434\u043d\u0435\u0442\u0435 \u0441 \u0433\u0440\u044a\u0431 \u043a\u044a\u043c \u043b\u0435\u0436\u0430\u043d\u043a\u0430\u0442\u0430 \u0438 \u0441\u0435 \u043e\u043f\u0440\u0435\u0442\u0435 \u043d\u0430 \u043d\u0435\u044f \u0441 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043b\u043e\u043f\u0430\u0442\u043a\u0438\u0442\u0435 \u0441\u0438.<\/li><li>\u0420\u0430\u0437\u043f\u043e\u043b\u043e\u0436\u0435\u0442\u0435 \u0442\u0435\u0436\u0435\u0441\u0442\u0438\u0442\u0435 \u0432\u044a\u0440\u0445\u0443 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0441\u0438 \u0438 \u0441 \u0440\u044a\u0446\u0435 \u0433\u0438 \u043f\u0440\u0438\u0434\u044a\u0440\u0436\u0430\u0439\u0442\u0435 \u0442\u0430\u043c \u2013 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0435 \u0435 \u0434\u0430 \u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u043d\u0430\u0434\u0445\u0432\u0430\u0442 \u043d\u0430 \u0448\u0438\u0440\u043e\u0447\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435.<\/li><li>\u041f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u0445\u043e\u0434\u0438\u043b\u0430\u0442\u0430 \u0441\u0438 \u043d\u0430 \u0437\u0435\u043c\u044f\u0442\u0430.<\/li><li>\u0420\u0430\u0437\u0441\u0442\u043e\u044f\u043d\u0438\u0435\u0442\u043e \u043c\u0435\u0436\u0434\u0443 \u0445\u043e\u0434\u0438\u043b\u0430\u0442\u0430 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0431\u044a\u0434\u0435 \u043c\u0430\u043b\u043a\u043e \u043f\u043e-\u0433\u043e\u043b\u044f\u043c\u043e \u043e\u0442 \u0448\u0438\u0440\u043e\u0447\u0438\u043d\u0430 \u043d\u0430 \u0442\u0430\u0437\u0430 \u0438 \u0431\u0435\u0434\u0440\u0430\u0442\u0430.<\/li><li>\u041f\u0440\u0438 \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0442\u0430\u0437\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u043f\u043e\u0434 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u0431\u0438 \u0442\u0440\u044f\u0431\u0432\u0430\u043b\u043e \u0434\u0430 \u043e\u0431\u0440\u0430\u0437\u0443\u0432\u0430\u0442 \u043f\u0440\u0430\u0432 \u044a\u0433\u044a\u043b.<\/li><li>\u041d\u0435 \u043d\u0430\u043a\u043b\u0430\u043d\u044f\u0439\u0442\u0435 \u0433\u043b\u0430\u0432\u0430\u0442\u0430 \u0441\u0438 \u043d\u0430\u043f\u0440\u0435\u0434 \u0438\u043b\u0438 \u043d\u0430\u0437\u0430\u0434.<\/li><li>\u0413\u043b\u0430\u0432\u0430\u0442\u0430 \u0438 \u0432\u0440\u0430\u0442\u044a\u0442 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u0430 \u0435\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f.<\/li><li>\u041a\u043e\u0433\u0430\u0442\u043e \u0441\u0442\u0435 \u0433\u043e\u0442\u043e\u0432\u0438, \u043d\u0430\u0442\u0438\u0441\u043d\u0435\u0442\u0435 \u043f\u0435\u0442\u0438\u0442\u0435 \u0441\u0438 \u043a\u044a\u043c \u0437\u0435\u043c\u044f\u0442\u0430 \u0438 \u0447\u0440\u0435\u0437 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0442\u0435\u0436\u0435\u0441\u0442\u0442\u0430 \u0432 \u043f\u043e\u0441\u043e\u043a\u0430 \u043a\u044a\u043c \u0442\u0430\u0432\u0430\u043d\u0430, \u0442\u0430\u043a\u0430 \u0447\u0435 \u0433\u043b\u0430\u0432\u0430\u0442\u0430, \u0432\u0440\u0430\u0442\u0430, \u0442\u043e\u0440\u0441\u0430 \u0438 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435\u0442\u043e \u0432\u0438 \u0434\u0430 \u0441\u0430 \u0432 \u0435\u0434\u043d\u0430 \u043b\u0438\u043d\u0438\u044f \u0438 \u0434\u0430 \u043e\u0431\u0440\u0430\u0437\u0443\u0432\u0430\u0442 \u043f\u0440\u0430\u0432 \u044a\u0433\u044a\u043b \u0441 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u043f\u043e\u0434 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435.<\/li><li>\u041f\u0440\u0438 \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435\u0442\u043e \u043d\u0430\u0433\u043e\u0440\u0435 \u043d\u0435 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0439\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430, \u0432 \u043e\u0431\u0440\u0430\u0442\u0435\u043d \u0441\u043b\u0443\u0447\u0430\u0439 \u0438\u043c\u0430 \u043e\u043f\u0430\u0441\u043d\u043e\u0441\u0442 \u043e\u0442 \u043d\u0430\u0440\u0430\u043d\u044f\u0432\u0430\u043d\u0438\u044f.<\/li><li>\u0412 \u043d\u0430\u0439-\u0432\u0438\u0441\u043e\u043a\u0430\u0442\u0430 \u0442\u043e\u0447\u043a\u0430 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u0441\u0442\u0438\u0441\u043d\u0435\u0442\u0435 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u043e \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u0441\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u0438\u0437\u0431\u0443\u0442\u0430\u0439\u0442\u0435 \u0442\u0430\u0437\u0430 \u043d\u0430\u043f\u0440\u0435\u0434 \u0438 \u0438\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u2013 \u0437\u0430\u0434\u0440\u044a\u0436\u0442\u0435 \u0432 \u0442\u043e\u0432\u0430 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u043f\u043e\u043d\u0435 3 \u0441\u0435\u043a\u0443\u043d\u0434\u0438.<\/li><li>\u0412\u0434\u0438\u0448\u0432\u0430\u0439\u043a\u0438 \u0441\u0435 \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e.<span style=\"color: #ff6600;\"> [1] [3] [10]<\/span><\/li><\/ol>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/hip-thrust-2-min-1124x679.png\" alt=\"\u0422\u0435\u0445\u043d\u0438\u043a\u0430 \u043d\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442\" class=\"wp-image-172602\" width=\"843\" height=\"509\" title=\"\u0422\u0435\u0445\u043d\u0438\u043a\u0430 \u043d\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/hip-thrust-2-min-1124x679.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/hip-thrust-2-min-400x242.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/hip-thrust-2-min-1536x927.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/hip-thrust-2-min.png 1734w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\">\u041f\u0440\u0430\u0432\u0438\u043b\u043d\u0430\u0442\u0430 \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u0437\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442 \u0435 \u0432\u044a\u0432 \u0432\u0438\u0434\u0435\u043e\u0442\u043e:<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How To: Hip Thrust\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/SEdqd1n0cvg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u041d\u0430\u0439-\u0447\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438\u0442\u0435 \u0433\u0440\u0435\u0448\u043a\u0438 \u043f\u0440\u0438 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0438\u0437\u043a\u0440\u0438\u0432\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u043b\u0430\u0432\u0430\u0442\u0430 \u0438 \u0448\u0438\u044f\u0442\u0430<\/li><li>\u043f\u0440\u0435\u043a\u0430\u043b\u044f\u0432\u0430\u043d\u0435 \u0441 \u0444\u043b\u0435\u043a\u0441\u0438\u044f \u043d\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430<\/li><li>\u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043f\u0440\u044a\u0441\u0442\u0438<\/li><li>\u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0442\u0435\u0436\u0435\u0441\u0442\u0442\u0430 \u0441 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430 \u0438\u043b\u0438 \u0441 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430, \u0430 \u043d\u0435 \u0441\u044a\u0441 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438<\/li><li>\u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u0430 \u0435\u043a\u0441\u0442\u0435\u043d\u0437\u0438\u044f \u0432 \u043d\u0430\u0439-\u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435\u0442\u043e <span style=\"color: #ff6600;\">[1] [3]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9F%D0%BE%D0%BB%D0%B7%D0%B8_%D0%BE%D1%82_%D0%B8%D0%B7%D0%BF%D1%8A%D0%BB%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5%D1%82%D0%BE_%D0%BD%D0%B0_%D1%85%D0%B8%D0%BF_%D1%82%D1%80%D1%8A%D1%81%D1%82\"><\/span>\u041f\u043e\u043b\u0437\u0438 \u043e\u0442 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043d\u0430 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u041f\u043e\u043c\u0430\u0433\u0430 \u0437\u0430 \u0443\u043a\u0440\u0435\u043f\u0432\u0430\u043d\u0435\u0442\u043e \u0438 \u043e\u0444\u043e\u0440\u043c\u044f\u043d\u0435\u0442\u043e \u043d\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438<\/h3>\n\n\n\n<p>\u0412\u0441\u0435 \u043f\u043e\u0432\u0435\u0447\u0435 \u0444\u0438\u0442\u043d\u0435\u0441 \u0435\u043d\u0442\u0443\u0441\u0438\u0430\u0441\u0442\u0438 \u043c\u0435\u0447\u0442\u0430\u044f\u0442 \u0434\u0430 \u0438\u043c\u0430\u0442<strong>&nbsp;\u043a\u0440\u0430\u0441\u0438\u0432\u043e \u0438 \u0434\u043e\u0431\u0440\u0435 \u043e\u0444\u043e\u0440\u043c\u0435\u043d\u043e \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435,<\/strong>&nbsp;\u043d\u0435 \u0441\u0430\u043c\u043e \u043e\u0442&nbsp;<strong>\u0435\u0441\u0442\u0435\u0442\u0438\u0447\u0435\u0441\u043a\u0430<\/strong>, \u043d\u043e \u0438&nbsp;<strong>\u0444\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0430\u043b\u043d\u0430 \u0433\u043b\u0435\u0434\u043d\u0430 \u0442\u043e\u0447\u043a\u0430<\/strong>. \u0421\u0438\u043b\u043d\u0438\u0442\u0435 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u043f\u043e\u043c\u0430\u0433\u0430\u0442 \u043f\u0440\u0438&nbsp;<strong>\u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043d\u0430 \u0434\u0440\u0443\u0433\u0438 \u0432\u0430\u0436\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f.<\/strong>&nbsp;\u0415\u0434\u043d\u043e \u0440\u0435\u043d\u043e\u043c\u0438\u0440\u0430\u043d\u043e \u043f\u0440\u043e\u0443\u0447\u0432\u0430\u043d\u0435 \u0434\u043e\u0440\u0438 \u0443\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430, \u0447\u0435 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442\u044a\u0442 \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430<strong>&nbsp;\u043f\u043e\u0432\u0435\u0447\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438 \u0432\u043b\u0430\u043a\u043d\u0430 \u0432 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u043e\u0442\u043a\u043e\u043b\u043a\u043e\u0442\u043e \u043a\u043b\u0435\u043a\u043e\u0432\u0435\u0442\u0435.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[5] [6]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/unnamed-2020-03-30T131537.339-min-1124x750.jpg\" alt=\"\u041f\u043e\u043b\u0437\u0438 \u043e\u0442 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043d\u0430 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442\" class=\"wp-image-172589\" width=\"843\" height=\"563\" title=\"\u041f\u043e\u043b\u0437\u0438 \u043e\u0442 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043d\u0430 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-2020-03-30T131537.339-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-2020-03-30T131537.339-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-2020-03-30T131537.339-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-2020-03-30T131537.339-min-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0423\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430 \u0441\u0438\u043b\u0430\u0442\u0430 \u043f\u0440\u0438 \u043a\u043b\u0435\u043a \u0438 \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430<\/h3>\n\n\n\n<p>\u0414\u043e\u043a\u0430\u0437\u0430\u043d\u043e \u0435, \u0447\u0435 \u0430\u043a\u043e \u0442\u0435\u043f\u044a\u0440\u0432\u0430 \u0437\u0430\u043f\u043e\u0447\u0432\u0430\u0442\u0435 \u0441 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430,<strong>&nbsp;\u0438\u0437\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0441 \u043a\u043b\u0435\u043a\u043e\u0432\u0435 \u0438 \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0431\u044a\u0434\u0435 \u043f\u043e-\u0442\u0440\u0443\u0434\u043d\u043e \u0437\u0430 \u0432\u0430\u0441,<\/strong>&nbsp;\u043e\u0442\u043a\u043e\u043b\u043a\u043e\u0442\u043e \u0437\u0430 \u043d\u044f\u043a\u043e\u0433\u043e, \u043a\u043e\u0439\u0442\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u0430 \u0432\u0435\u0447\u0435 \u043e\u0442 \u0438\u0437\u0432\u0435\u0441\u0442\u043d\u043e \u0432\u0440\u0435\u043c\u0435. \u0422\u043e\u0432\u0430 \u0435 \u0442\u0430\u043a\u0430, \u0437\u0430\u0449\u043e\u0442\u043e&nbsp;<strong>\u043f\u043e-\u0441\u043b\u0430\u0431\u0438\u0442\u0435 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438<\/strong>&nbsp;\u043d\u0435 \u0441\u044a\u0437\u0434\u0430\u0432\u0430\u0442 \u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u043d\u0430\u0442\u0438\u0441\u043a \u0432\u044a\u0440\u0445\u0443 \u0431\u0435\u0434\u0440\u0430\u0442\u0430, \u0442\u0430\u043a\u0430 \u0447\u0435 \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0431\u0435\u0434\u0440\u0435\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u043a\u043e\u0438\u0442\u043e \u043a\u043e\u043e\u0440\u0434\u0438\u043d\u0438\u0440\u0430\u0442 \u043f\u043e-\u043d\u0430\u0442\u0430\u0442\u044a\u0448\u043d\u0438\u0442\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f, \u0435<strong>&nbsp;\u043f\u043e-\u0442\u0440\u0443\u0434\u043d\u043e \u0438 \u043e\u0442\u043d\u0435\u043c\u0430 \u043c\u043d\u043e\u0433\u043e \u0432\u0440\u0435\u043c\u0435.<\/strong>&nbsp;\u0421\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u043d\u043e, \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0440\u0430\u0437\u0432\u0438\u0442\u0438\u0442\u0435 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u043c\u043e\u0433\u0430\u0442 \u0434\u0430&nbsp;<strong>\u043d\u0430\u043c\u0430\u043b\u044f\u0442 \u0434\u044a\u043b\u0431\u043e\u0447\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u043a\u043b\u0435\u043a\u0430,<\/strong>&nbsp;\u043f\u0440\u0438\u0447\u0438\u043d\u044f\u0432\u0430\u0439\u043a\u0438 \u043f\u043e\u0441\u043b\u0435\u0434\u0432\u0430\u0449\u0430<strong>&nbsp;\u0431\u043e\u043b\u043a\u0430, \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u043e \u0443\u0432\u0440\u0435\u0436\u0434\u0430\u043d\u0435 \u0438 \u043f\u043e-\u0441\u0438\u043b\u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0442\u0440\u0435\u0441\u043a\u0430.<\/strong><span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/king-7435-min-1124x749.jpg\" alt=\" \u0425\u0438\u043f \u0442\u0440\u044a\u0441\u0442\u043e\u0432\u0435\u0442\u0435 \u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430\u0442 \u0441\u0438\u043b\u0430\u0442\u0430 \u043f\u0440\u0438 \u043a\u043b\u0435\u043a \u0438 \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430\" class=\"wp-image-172562\" width=\"843\" height=\"562\" title=\" \u0425\u0438\u043f \u0442\u0440\u044a\u0441\u0442\u043e\u0432\u0435\u0442\u0435 \u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430\u0442 \u0441\u0438\u043b\u0430\u0442\u0430 \u043f\u0440\u0438 \u043a\u043b\u0435\u043a \u0438 \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/king-7435-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/king-7435-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/king-7435-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/king-7435-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u041f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430 \u0441\u0442\u043e\u0439\u043a\u0430\u0442\u0430 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e<\/h3>\n\n\n\n<p>\u041e\u0441\u043d\u043e\u0432\u043d\u0430\u0442\u0430 \u0444\u0443\u043d\u043a\u0446\u0438\u044f \u043d\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0435 \u0434\u0430&nbsp;<strong>\u0434\u0432\u0438\u0436\u0430\u0442 \u0438 \u0443\u043a\u0440\u0435\u043f\u0432\u0430\u0442 \u0442\u0430\u0437\u043e\u0431\u0435\u0434\u0440\u0435\u043d\u0430\u0442\u0430 \u0441\u0442\u0430\u0432\u0430,<\/strong>&nbsp;\u043a\u043e\u044f\u0442\u043e \u0435 \u043e\u0442\u0433\u043e\u0432\u043e\u0440\u043d\u0430 \u0437\u0430 \u0431\u0430\u043b\u0430\u043d\u0441\u0430 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e. \u0410\u043a\u043e&nbsp;<strong>\u043d\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0440\u0435\u0434\u043e\u0432\u043d\u043e \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u0441\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438,<\/strong>&nbsp;\u0442\u0435 \u0449\u0435&nbsp;<strong>\u043e\u0442\u0441\u043b\u0430\u0431\u043d\u0430\u0442 \u0438 \u0449\u0435 \u0441\u0435 \u0441\u044a\u043a\u0440\u0430\u0442\u044f\u0442<\/strong>. \u0412 \u0441\u043b\u0435\u0434\u0441\u0442\u0432\u0438\u0435 \u043d\u0430 \u043a\u043e\u0435\u0442\u043e, \u043a\u043e\u0433\u0430\u0442\u043e \u0441\u0435\u0434\u0438\u0442\u0435 \u0434\u044a\u043b\u0433\u043e \u0432\u0440\u0435\u043c\u0435, \u043c\u043e\u0436\u0435 \u0434\u0430 \u0438\u043c\u0430\u0442\u0435&nbsp;<strong>\u043f\u0440\u043e\u0431\u043b\u0435\u043c\u0438 \u0441\u044a\u0441 \u0441\u0442\u0430\u0432\u0430\u043d\u0435\u0442\u043e \u0438 \u0434\u044a\u0440\u0436\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d\u043e.&nbsp;<\/strong><span style=\"color: #ff6600;\">[8] [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\">\u041f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0442\u043e \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u044f\u043d\u0435 \u0438 \u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430 \u0441\u0438\u043b\u0430\u0442\u0430 \u043f\u0440\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430<\/h3>\n\n\n\n<p>\u041d\u0435 \u0441\u0430\u043c\u043e \u0441\u0438\u043b\u043d\u0438\u0442\u0435 \u043a\u0440\u0430\u043a\u0430 \u0438\u043b\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u0441\u0442\u0438\u044f\u0442 \u0433\u0440\u044a\u0431, \u043d\u043e \u0441\u044a\u0449\u043e \u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u0441\u0442\u043e\u0442\u043e \u0434\u0443\u043f\u0435 \u043f\u043e\u043c\u0430\u0433\u0430 \u0437\u0430&nbsp;<strong>\u043f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0442\u043e \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u044f\u043d\u0435 \u0432\u044a\u0432 \u0444\u0438\u0442\u043d\u0435\u0441 \u0437\u0430\u043b\u0430\u0442\u0430<\/strong>. \u0421\u0438\u043b\u043d\u0438\u0442\u0435 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0449\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0430\u0442 \u0434\u0430&nbsp;<strong>\u043f\u0440\u0435\u043e\u0434\u043e\u043b\u044f\u0432\u0430\u0442\u0435 \u0432\u0441\u044f\u043a\u0430\u043a\u0432\u0438 \u043f\u0440\u0435\u043f\u044f\u0442\u0441\u0442\u0432\u0438\u044f<\/strong>&nbsp;\u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430. \u041a\u0430\u0442\u043e \u0433\u0438 \u0430\u043d\u0433\u0430\u0436\u0438\u0440\u0430\u0442\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e, \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430&nbsp;<strong>\u043f\u043e\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u0441\u0442\u0430\u0431\u0438\u043b\u043d\u043e\u0441\u0442\u0442\u0430<\/strong>&nbsp;\u043f\u0440\u0438 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438\u043b\u0438 \u0434\u043e\u0440\u0438 \u0434\u0430&nbsp;<strong>\u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0438\u0442\u0435 \u043f\u043e-\u0434\u044a\u043b\u0433\u043e \u043f\u043e \u0432\u0440\u0435\u043c\u0435<\/strong>&nbsp;\u0434\u0430 \u0431\u044f\u0433\u0430\u0442\u0435 \u043d\u0430 \u043f\u044a\u0442\u0435\u043a\u0430\u0442\u0430 \u0438\u043b\u0438 \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u0434\u0440\u0443\u0433\u0430 \u043a\u0430\u0440\u0434\u0438\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430. \u0421\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0442 \u0442\u0430\u0437\u043e\u0431\u0435\u0434\u0440\u0435\u043d\u0430\u0442\u0430 \u0441\u0442\u0430\u0432\u0430, \u043a\u043e\u044f\u0442\u043e \u0441\u043b\u0435\u0434 \u0442\u043e\u0432\u0430&nbsp;<strong>\u043a\u043e\u043e\u0440\u0434\u0438\u043d\u0438\u0440\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u0442\u0430 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430.&nbsp;<\/strong><span style=\"color: #ff6600;\">[6] [9]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/DSC05064-min-1124x749.jpg\" alt=\"\u041f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0442\u043e \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u044f\u043d\u0435 \u0438 \u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430 \u0441\u0438\u043b\u0430\u0442\u0430 \u043f\u0440\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\" class=\"wp-image-172575\" width=\"843\" height=\"562\" title=\"\u041f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0442\u043e \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u044f\u043d\u0435 \u0438 \u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430 \u0441\u0438\u043b\u0430\u0442\u0430 \u043f\u0440\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/DSC05064-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/DSC05064-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/DSC05064-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/DSC05064-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%92%D0%B8%D0%B4%D0%BE%D0%B2%D0%B5_%D1%85%D0%B8%D0%BF_%D1%82%D1%80%D1%8A%D1%81%D1%82\"><\/span>\u0412\u0438\u0434\u043e\u0432\u0435 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0418\u043c\u0430<strong>&nbsp;\u0431\u0435\u0437\u0431\u0440\u043e\u0439 \u043c\u043d\u043e\u0433\u043e \u043d\u0430\u0447\u0438\u043d\u0438<\/strong>&nbsp;\u0437\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442. \u041d\u0435\u043a\u0430 \u0434\u0430 \u0440\u0430\u0437\u0433\u043b\u0435\u0434\u0430\u043c\u0435 \u043d\u044f\u043a\u043e\u0438 \u043e\u0442&nbsp;<strong>\u043e\u0441\u043d\u043e\u0432\u043d\u0438\u0442\u0435 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u0438,<\/strong>&nbsp;\u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u043a\u043e\u0438\u0442\u043e \u0449\u0435<strong>&nbsp;\u043d\u0430\u043f\u043e\u043c\u043f\u0430\u0442\u0435 \u0434\u0443\u043f\u0435\u0442\u043e \u0441\u0438!&nbsp;<\/strong><span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u041a\u043b\u0430\u0441\u0438\u0447\u0435\u0441\u043a\u0438 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442<\/h3>\n\n\n\n<p>\u0422\u043e\u0432\u0430 \u0435&nbsp;<strong>\u043e\u0441\u043d\u043e\u0432\u043d\u0438\u044f\u0442 \u0432\u0438\u0434 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442<\/strong>, \u043a\u043e\u0439\u0442\u043e \u043e\u043f\u0438\u0441\u0430\u0445\u043c\u0435 \u043f\u043e-\u0433\u043e\u0440\u0435. \u041f\u0440\u0438 \u043d\u0435\u0433\u043e \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u043a\u0430\u043a\u0432\u0438\u0442\u043e \u0438 \u0434\u0430 \u0435 \u0442\u0435\u0436\u0435\u0441\u0442\u0438. \u041a\u043b\u0430\u0441\u0438\u0447\u0435\u0441\u043a\u043e\u0442\u043e \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442 \u0441\u0435 \u0434\u0435\u043b\u0438 \u0441\u043f\u043e\u0440\u0435\u0434 \u0442\u043e\u0432\u0430&nbsp;<strong>\u043a\u0430\u043a\u044a\u0432 \u0432\u0438\u0434 \u0442\u0435\u0436\u0435\u0441\u0442\u0438 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435<\/strong>. \u041c\u043e\u0436\u0435 \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b, \u0441 \u0449\u0430\u043d\u0433\u0430 \u0438\u043b\u0438 \u0441 \u0434\u0438\u0441\u043a.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/hip-thrust-3-min-1124x591.png\" alt=\"\u0412\u0438\u0434\u043e\u0432\u0435 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442\" class=\"wp-image-172615\" width=\"843\" height=\"443\" title=\"\u0412\u0438\u0434\u043e\u0432\u0435 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/hip-thrust-3-min-1124x591.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/hip-thrust-3-min-400x210.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/hip-thrust-3-min-1536x807.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/hip-thrust-3-min.png 1774w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0410\u043c\u0435\u0440\u0438\u043a\u0430\u043d\u0441\u043a\u0438 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442<\/h3>\n\n\n\n<p>\u0421\u0442\u0430\u0432\u0430 \u0434\u0443\u043c\u0430 \u0437\u0430&nbsp;<strong>\u043a\u043b\u0430\u0441\u0438\u0447\u0435\u0441\u043a\u043e \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442,<\/strong>&nbsp;\u043d\u043e \u0441 \u0435\u0434\u043d\u043e&nbsp;<strong>\u043c\u0430\u043b\u043a\u043e \u043f\u043e\u0434\u043e\u0431\u0440\u0435\u043d\u0438\u0435.<\/strong>&nbsp;\u0414\u043e\u043a\u0430\u0442\u043e \u043f\u0440\u0438 \u043a\u043b\u0430\u0441\u0438\u0447\u0435\u0441\u043a\u043e\u0442\u043e \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u0442\u043e\u0432\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0441\u0435&nbsp;<strong>\u043e\u043f\u0438\u0440\u0430\u0442\u0435 \u043d\u0430 \u043b\u0435\u0436\u0430\u043d\u043a\u0430\u0442\u0430 \u0441 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043b\u043e\u043f\u0430\u0442\u043a\u0438\u0442\u0435 \u0441\u0438,<\/strong>&nbsp;\u043f\u0440\u0438 \u0430\u043c\u0435\u0440\u0438\u043a\u0430\u043d\u0441\u043a\u0430\u0442\u0430 \u0432\u0435\u0440\u0441\u0438\u044f \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u0441\u0435 \u043e\u043f\u0438\u0440\u0430\u0442\u0435&nbsp;<strong>\u043d\u0430 \u043c\u044f\u0441\u0442\u043e\u0442\u043e, \u043a\u043e\u0435\u0442\u043e \u0441\u0435 \u043d\u0430\u043c\u0438\u0440\u0430 \u043f\u043e\u0434 \u0441\u0430\u043c\u0438\u0442\u0435 \u043b\u043e\u043f\u0430\u0442\u043a\u0438 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430.&nbsp;<\/strong>\u041f\u0440\u0438 \u0442\u043e\u0437\u0438 \u201c\u0430\u043c\u0435\u0440\u0438\u043a\u0430\u043d\u0441\u043a\u0438\u201d \u0432\u0430\u0440\u0438\u0430\u043d\u0442&nbsp;<strong>\u043e\u0431\u043b\u0435\u043a\u0447\u0430\u0432\u0430\u0442\u0435 \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430,&nbsp;<\/strong>\u0434\u043e\u043a\u0430\u0442\u043e&nbsp;<strong>\u043f\u043e\u0432\u0435\u0447\u0435 \u0430\u043d\u0433\u0430\u0436\u0438\u0440\u0430\u0442\u0435<\/strong>&nbsp;\u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041e\u0431\u0440\u044a\u0449\u0430\u043c\u0435 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435, \u0447\u0435 \u0432 \u043d\u0430\u0447\u0430\u043b\u043e\u0442\u043e \u0435 \u043f\u0440\u0435\u043f\u043e\u0440\u044a\u0447\u0438\u0442\u0435\u043b\u043d\u043e \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u0441\u0430\u043c\u043e&nbsp;<strong>\u043a\u043b\u0430\u0441\u0438\u0447\u0435\u0441\u043a\u0438 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442 \u0441 \u043f\u043e-\u043b\u0435\u043a\u0438 \u0442\u0435\u0436\u0435\u0441\u0442\u0438.<\/strong>&nbsp;\u0421 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u043d\u0430 \u0432\u0440\u0435\u043c\u0435\u0442\u043e \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0434\u043e\u0431\u0430\u0432\u0438\u0442\u0435&nbsp;<strong>\u043f\u043e-\u0433\u043e\u043b\u0435\u043c\u0438 \u0442\u0435\u0436\u0435\u0441\u0442\u0438,&nbsp;<\/strong>\u043a\u0430\u0442\u043e \u0438 \u0434\u0430 \u0440\u0430\u0437\u043d\u043e\u043e\u0431\u0440\u0430\u0437\u0438\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0441\u0438 \u0441&nbsp;<strong>\u043f\u043e-\u0441\u043f\u0435\u0446\u0438\u0444\u0438\u0447\u043d\u0438 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u0438 \u0437\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e.<\/strong><\/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\">\u0421\u043f\u0435\u0446\u0438\u0444\u0438\u0447\u043d\u0438 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u0438 \u043d\u0430 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442<\/h3>\n\n\n\n<p><strong>\u0425\u0438\u043f \u0442\u0440\u044a\u0441\u0442 \u0441 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0430\u0442\u043e \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u2013&nbsp;<\/strong>\u0442\u043e\u0432\u0430 \u0435 \u0432\u0438\u0434 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442, \u043f\u0440\u0438 \u043a\u043e\u0439\u0442\u043e \u0441\u0435 \u043e\u0431\u043b\u044f\u0433\u0430\u0442\u0435 \u0441 \u0433\u0440\u044a\u0431 \u043d\u0430 \u043b\u0435\u0436\u0430\u043d\u043a\u0430\u0442\u0430, \u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u043d\u0435 \u0441\u0430 \u043f\u043e\u0441\u0442\u0430\u0432\u0435\u043d\u0438 \u043d\u0430 \u0437\u0435\u043c\u044f\u0442\u0430, \u0430 \u043d\u0430 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0430\u0442\u0430 \u043f\u043b\u0430\u0442\u0444\u043e\u0440\u043c\u0430.<\/p>\n\n\n\n<p><strong>\u0425\u0438\u043f \u0442\u0440\u044a\u0441\u0442 \u043d\u0430 \u0435\u0434\u0438\u043d \u043a\u0440\u0430\u043a<\/strong>&nbsp;\u2013 \u043a\u043b\u0430\u0441\u0438\u0447\u0435\u0441\u043a\u0438 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442, \u043f\u0440\u0438 \u043a\u043e\u0439\u0442\u043e \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u0442\u0435 \u043d\u0430\u0433\u043e\u0440\u0435\u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435\u0442\u043e, \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0438 \u0435\u0434\u0438\u043d\u0438\u044f \u0441\u0438 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d \u043a\u0440\u0430\u043a.<\/p>\n\n\n\n<p><strong>\u0425\u0438\u043f \u0442\u0440\u044a\u0441\u0442 \u0441 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u043b\u0430\u0441\u0442\u0438\u043a<\/strong>&nbsp;\u2013 \u0442\u043e\u0432\u0430 \u0435 \u0432\u0430\u0440\u0438\u0430\u0446\u0438\u044f \u043d\u0430 \u043a\u043b\u0430\u0441\u0438\u0447\u0435\u0441\u043a\u0438\u044f \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442, \u043d\u043e \u0432\u043c\u0435\u0441\u0442\u043e \u0449\u0430\u043d\u0433\u0430 \u0437\u0430 \u0441\u044a\u043f\u0440\u043e\u0442\u0438\u0432\u043b\u0435\u043d\u0438\u0435 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u043b\u0430\u0441\u0442\u0438\u043a.<\/p>\n\n\n\n<p><strong>\u0422\u0430\u0431\u0430\u0442\u0430 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442<\/strong> \u2013 \u0442\u043e\u0432\u0430 \u0435 \u043a\u043b\u0430\u0441\u0438\u0447\u0435\u0441\u043a\u0438 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442, \u043a\u043e\u0439\u0442\u043e \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u0432 \u0438\u043d\u0442\u0435\u0440\u0432\u0430\u043b\u0438 \u043a\u0430\u0442\u043e \u0437\u0430 \u0422\u0430\u0431\u0430\u0442\u0430 (20 \u0434\u043e 30 \u0441\u0435\u043a\u0443\u043d\u0434\u0438).<\/p>\n\n\n\n<p><strong>\u0425\u0438\u043f \u0442\u0440\u044a\u0441\u0442 \u0431\u0435\u0437 \u0440\u044a\u0446\u0435<\/strong>&nbsp;\u2013 \u0441\u0442\u0430\u0432\u0430 \u0432\u044a\u043f\u0440\u043e\u0441 \u0437\u0430 \u043a\u043b\u0430\u0441\u0438\u0447\u0435\u0441\u043a\u0438 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442 \u0441 \u0442\u0435\u0436\u0435\u0441\u0442\u0438, \u043a\u043e\u0438\u0442\u043e \u043e\u0431\u0430\u0447\u0435 \u043d\u0435 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u043f\u0440\u0438\u0434\u044a\u0440\u0436\u0430\u0442\u0435 \u0441 \u0440\u044a\u0446\u0435, \u0430 \u0435 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e \u0434\u0430 \u0437\u0430\u043f\u0430\u0437\u0438\u0442\u0435 \u0431\u0430\u043b\u0430\u043d\u0441 \u0441 \u0442\u0435\u0436\u0435\u0441\u0442\u0438\u0442\u0435, \u0442\u0430\u043a\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u0441\u0442\u0430\u0432\u0430 \u043f\u043e-\u0442\u0440\u0443\u0434\u043d\u043e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\">\u0417\u0430 \u0434\u0430 \u043f\u043e\u0447\u0435\u0440\u043f\u0438\u0442\u0435 \u0432\u0434\u044a\u0445\u043d\u043e\u0432\u0435\u043d\u0438\u0435 \u0437\u0430 \u043f\u043e\u0432\u0435\u0447\u0435 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u0438 \u0437\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442, \u0433\u043b\u0435\u0434\u0430\u0439\u0442\u0435 \u0432\u0438\u0434\u0435\u043e\u0442\u043e:<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Rob&#039;s Top 10 Hip Thruster Variations\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/cDOMIZgVW5w?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p>\u0425\u0438\u043f \u0442\u0440\u044a\u0441\u0442\u044a\u0442 \u0435&nbsp;<strong>\u0443\u043d\u0438\u043a\u0430\u043b\u043d\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435,<\/strong>&nbsp;\u043a\u043e\u0435\u0442\u043e \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u043e&nbsp;<strong>\u043d\u0435 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u043b\u0438\u043f\u0441\u0432\u0430 \u0432\u044a\u0432 \u0432\u0430\u0448\u0430\u0442\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430<\/strong>. \u041e\u0442\u043d\u043e\u0432\u043e \u043e\u0431\u0440\u044a\u0449\u0430\u043c\u0435 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435, \u0447\u0435 \u0435 \u0434\u043e\u0431\u0440\u0435 \u0434\u0430 \u0437\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0441&nbsp;<strong>\u043f\u043e-\u043b\u0435\u043a\u0438 \u0442\u0435\u0436\u0435\u0441\u0442\u0438<\/strong>&nbsp;\u0438 \u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e \u0434\u0430 \u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430\u0442\u0435 \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435\u0442\u043e. \u0412\u0430\u0436\u043d\u043e \u0435 \u043d\u0430\u043f\u044a\u043b\u043d\u043e \u0434\u0430&nbsp;<strong>\u043e\u0432\u043b\u0430\u0434\u0435\u0435\u0442\u0435 \u0442\u0435\u0445\u043d\u0438\u043a\u0430\u0442\u0430 \u043d\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435<\/strong>&nbsp;\u043d\u0430 \u0442\u043e\u0432\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435, \u043a\u043e\u0435\u0442\u043e \u043c\u043e\u0436\u0435 \u0434\u0430 \u0432\u0438 \u043e\u0442\u043d\u0435\u043c\u0435 \u043f\u043e\u0432\u0435\u0447\u0435 \u0432\u0440\u0435\u043c\u0435. \u0410\u043a\u043e \u043d\u0435 \u0441\u0442\u0435 \u0441\u0438\u0433\u0443\u0440\u043d\u0438 \u0434\u0430\u043b\u0438 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e,&nbsp;<strong>\u043e\u0431\u044a\u0440\u043d\u0435\u0442\u0435 \u0441\u0435 \u043a\u044a\u043c \u043e\u043f\u0438\u0442\u0435\u043d \u0442\u0440\u0435\u043d\u044c\u043e\u0440<\/strong>&nbsp;\u043e\u0442 \u0444\u0438\u0442\u043d\u0435\u0441 \u0437\u0430\u043b\u0430\u0442\u0430, \u043a\u043e\u044f\u0442\u043e \u043f\u043e\u0441\u0435\u0449\u0430\u0432\u0430\u0442\u0435.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0412\u043a\u043b\u044e\u0447\u0432\u0430\u0442\u0435 \u043b\u0438 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442\u0430 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430\u0442\u0430 \u0441\u0438 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430?<\/strong>&nbsp;\u0412 \u043a\u043e\u043c\u0435\u043d\u0442\u0430\u0440 \u043d\u0438 \u043d\u0430\u043f\u0438\u0448\u0435\u0442\u0435 \u043a\u0430\u043a\u044a\u0432&nbsp;<strong>\u0432\u0438\u0434 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442 \u043f\u0440\u0435\u0434\u043f\u043e\u0447\u0438\u0442\u0430\u0442\u0435.<\/strong>&nbsp;A\u043a\u043e \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430 \u0432\u0438 \u0445\u0430\u0440\u0435\u0441\u0432\u0430, \u043d\u0435 \u0437\u0430\u0431\u0440\u0430\u0432\u044f\u0439\u0442\u0435 \u0434\u0430 \u044f \u043f\u043e\u0434\u043a\u0440\u0435\u043f\u0438\u0442\u0435 \u0447\u0440\u0435\u0437&nbsp;<strong>\u0441\u043f\u043e\u0434\u0435\u043b\u044f\u043d\u0435<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tClothing\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/workout-accessories\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWorkout Accessories\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","protected":false},"excerpt":{"rendered":"<p>\u0418\u0437\u043a\u043b\u044e\u0447\u0438\u0442\u0435\u043b\u043d\u043e\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442 \u0437\u0430 \u043e\u0444\u043e\u0440\u043c\u044f\u043d\u0435 \u043d\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u043f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430 \u0441\u0442\u043e\u0439\u043a\u0430\u0442\u0430 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0438 \u043f\u043e\u043c\u0430\u0433\u0430 \u0437\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0444\u0438\u0442\u043d\u0435\u0441 \u0446\u0435\u043b\u0438\u0442\u0435 \u0432\u0438.<\/p>\n","protected":false},"author":22,"featured_media":172747,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[81],"tags":[7477,6403,6427,6439],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-229180","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-trenyrovchny-planove-y-upraznenyia","8":"tag-7477","9":"tag-6403","10":"tag-6427","11":"tag-6439","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0425\u0438\u043f \u0442\u0440\u044a\u0441\u0442 \u2013 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u043e\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0437\u0430 \u043e\u0444\u043e\u0440\u043c\u044f\u043d\u0435 \u043d\u0430 \u043f\u0435\u0440\u0444\u0435\u043a\u0442\u043d\u043e\u0442\u043e \u0434\u0443\u043f\u0435? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0418\u0437\u043a\u043b\u044e\u0447\u0438\u0442\u0435\u043b\u043d\u043e\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0445\u0438\u043f \u0442\u0440\u044a\u0441\u0442 \u0437\u0430 \u043e\u0444\u043e\u0440\u043c\u044f\u043d\u0435 \u043d\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u043f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430 \u0441\u0442\u043e\u0439\u043a\u0430\u0442\u0430 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0438 \u043f\u043e\u043c\u0430\u0433\u0430 \u0437\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0444\u0438\u0442\u043d\u0435\u0441 \u0446\u0435\u043b\u0438\u0442\u0435 \u0432\u0438.\" \/>\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\/hip-trust-nai-dobro-uprajnenie-oformqne-perfektno-dupe\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0425\u0438\u043f \u0442\u0440\u044a\u0441\u0442 \u2013 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u043e\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0437\u0430 \u043e\u0444\u043e\u0440\u043c\u044f\u043d\u0435 \u043d\u0430 \u043f\u0435\u0440\u0444\u0435\u043a\u0442\u043d\u043e\u0442\u043e \u0434\u0443\u043f\u0435? - GymBeam Blog\" \/>\n<meta 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property=\"article:published_time\" content=\"2020-07-16T11:55:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-03-10T12:59:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.bg\/blog\/wp-content\/uploads\/2020\/07\/hip-thrust-article-how-to-1.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=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" 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