{"id":229710,"date":"2020-07-20T13:01:00","date_gmt":"2020-07-20T11:01:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=229710"},"modified":"2021-03-11T13:03:39","modified_gmt":"2021-03-11T12:03:39","slug":"%d1%8f%d0%b3%d0%be%d0%b4%d0%b8%d1%87%d0%bd%d1%8b%d0%b9-%d0%bc%d0%be%d1%81%d1%82%d0%b8%d0%ba-%d0%bb%d1%83%d1%87%d1%88%d0%b5%d0%b5-%d1%83%d0%bf%d1%80%d0%b0%d0%b6%d0%bd%d0%b5%d0%bd%d0%b8%d0%b5-%d0%b4","status":"publish","type":"post","link":"https:\/\/gymbeam.ua\/blog\/%d1%8f%d0%b3%d0%be%d0%b4%d0%b8%d1%87%d0%bd%d1%8b%d0%b9-%d0%bc%d0%be%d1%81%d1%82%d0%b8%d0%ba-%d0%bb%d1%83%d1%87%d1%88%d0%b5%d0%b5-%d1%83%d0%bf%d1%80%d0%b0%d0%b6%d0%bd%d0%b5%d0%bd%d0%b8%d0%b5-%d0%b4\/","title":{"rendered":"\u042f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a &#8211; \u043b\u0443\u0447\u0448\u0435\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0434\u043b\u044f \u0443\u043f\u0440\u0443\u0433\u0438\u0445 \u044f\u0433\u043e\u0434\u0438\u0446?"},"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\/%d1%8f%d0%b3%d0%be%d0%b4%d0%b8%d1%87%d0%bd%d1%8b%d0%b9-%d0%bc%d0%be%d1%81%d1%82%d0%b8%d0%ba-%d0%bb%d1%83%d1%87%d1%88%d0%b5%d0%b5-%d1%83%d0%bf%d1%80%d0%b0%d0%b6%d0%bd%d0%b5%d0%bd%d0%b8%d0%b5-%d0%b4\/#%D0%A7%D1%82%D0%BE_%D1%82%D0%B0%D0%BA%D0%BE%D0%B5_%D1%8F%D0%B3%D0%BE%D0%B4%D0%B8%D1%87%D0%BD%D1%8B%D0%B9_%D0%BC%D0%BE%D1%81%D1%82%D0%B8%D0%BA\" title=\"\u0427\u0442\u043e \u0442\u0430\u043a\u043e\u0435 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a\">\u0427\u0442\u043e \u0442\u0430\u043a\u043e\u0435 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a<\/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\/%d1%8f%d0%b3%d0%be%d0%b4%d0%b8%d1%87%d0%bd%d1%8b%d0%b9-%d0%bc%d0%be%d1%81%d1%82%d0%b8%d0%ba-%d0%bb%d1%83%d1%87%d1%88%d0%b5%d0%b5-%d1%83%d0%bf%d1%80%d0%b0%d0%b6%d0%bd%d0%b5%d0%bd%d0%b8%d0%b5-%d0%b4\/#%D0%9A%D0%B0%D0%BA%D0%B8%D0%B5_%D0%BC%D1%8B%D1%88%D1%86%D1%8B_%D0%B7%D0%B0%D0%B4%D0%B5%D0%B9%D1%81%D1%82%D0%B2%D1%83%D0%B5%D1%82_%D1%8F%D0%B3%D0%BE%D0%B4%D0%B8%D1%87%D0%BD%D1%8B%D0%B9_%D0%BC%D0%BE%D1%81%D1%82%D0%B8%D0%BA\" title=\"\u041a\u0430\u043a\u0438\u0435 \u043c\u044b\u0448\u0446\u044b \u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u0443\u0435\u0442 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a?\">\u041a\u0430\u043a\u0438\u0435 \u043c\u044b\u0448\u0446\u044b \u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u0443\u0435\u0442 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a?<\/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\/%d1%8f%d0%b3%d0%be%d0%b4%d0%b8%d1%87%d0%bd%d1%8b%d0%b9-%d0%bc%d0%be%d1%81%d1%82%d0%b8%d0%ba-%d0%bb%d1%83%d1%87%d1%88%d0%b5%d0%b5-%d1%83%d0%bf%d1%80%d0%b0%d0%b6%d0%bd%d0%b5%d0%bd%d0%b8%d0%b5-%d0%b4\/#%D0%A7%D0%B5%D0%BC_%D0%BE%D1%82%D0%BB%D0%B8%D1%87%D0%B0%D0%B5%D1%82%D1%81%D1%8F_%D1%8F%D0%B3%D0%BE%D0%B4%D0%B8%D1%87%D0%BD%D1%8B%D0%B9_%D0%BE%D1%82_%D0%BE%D0%B1%D1%8B%D1%87%D0%BD%D0%BE%D0%B3%D0%BE_%D0%BF%D0%BE%D0%B4%D1%8A%D0%B5%D0%BC%D0%B0_%D1%82%D0%B0%D0%B7%D0%B0_%D0%BD%D0%B0%D0%B4_%D0%BF%D0%BE%D0%BB%D0%BE%D0%BC\" title=\"\u0427\u0435\u043c \u043e\u0442\u043b\u0438\u0447\u0430\u0435\u0442\u0441\u044f \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043e\u0442 \u043e\u0431\u044b\u0447\u043d\u043e\u0433\u043e \u043f\u043e\u0434\u044a\u0435\u043c\u0430 \u0442\u0430\u0437\u0430 \u043d\u0430\u0434 \u043f\u043e\u043b\u043e\u043c?\">\u0427\u0435\u043c \u043e\u0442\u043b\u0438\u0447\u0430\u0435\u0442\u0441\u044f \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043e\u0442 \u043e\u0431\u044b\u0447\u043d\u043e\u0433\u043e \u043f\u043e\u0434\u044a\u0435\u043c\u0430 \u0442\u0430\u0437\u0430 \u043d\u0430\u0434 \u043f\u043e\u043b\u043e\u043c?<\/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\/%d1%8f%d0%b3%d0%be%d0%b4%d0%b8%d1%87%d0%bd%d1%8b%d0%b9-%d0%bc%d0%be%d1%81%d1%82%d0%b8%d0%ba-%d0%bb%d1%83%d1%87%d1%88%d0%b5%d0%b5-%d1%83%d0%bf%d1%80%d0%b0%d0%b6%d0%bd%d0%b5%d0%bd%d0%b8%d0%b5-%d0%b4\/#%D0%9F%D1%80%D0%B0%D0%B2%D0%B8%D0%BB%D1%8C%D0%BD%D0%B0%D1%8F_%D1%82%D0%B5%D1%85%D0%BD%D0%B8%D0%BA%D0%B0_%D1%8F%D0%B3%D0%BE%D0%B4%D0%B8%D1%87%D0%BD%D0%BE%D0%B3%D0%BE_%D0%BC%D0%BE%D1%81%D1%82%D0%B8%D0%BA%D0%B0\" title=\"\u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0430\u044f \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430\">\u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0430\u044f \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430<\/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\/%d1%8f%d0%b3%d0%be%d0%b4%d0%b8%d1%87%d0%bd%d1%8b%d0%b9-%d0%bc%d0%be%d1%81%d1%82%d0%b8%d0%ba-%d0%bb%d1%83%d1%87%d1%88%d0%b5%d0%b5-%d1%83%d0%bf%d1%80%d0%b0%d0%b6%d0%bd%d0%b5%d0%bd%d0%b8%d0%b5-%d0%b4\/#%D0%9F%D1%80%D0%B5%D0%B8%D0%BC%D1%83%D1%89%D0%B5%D1%81%D1%82%D0%B2%D0%B0_%D1%8F%D0%B3%D0%BE%D0%B4%D0%B8%D1%87%D0%BD%D0%BE%D0%B3%D0%BE_%D0%BC%D0%BE%D1%81%D1%82%D0%B8%D0%BA%D0%B0\" title=\"\u041f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430\">\u041f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430<\/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\/%d1%8f%d0%b3%d0%be%d0%b4%d0%b8%d1%87%d0%bd%d1%8b%d0%b9-%d0%bc%d0%be%d1%81%d1%82%d0%b8%d0%ba-%d0%bb%d1%83%d1%87%d1%88%d0%b5%d0%b5-%d1%83%d0%bf%d1%80%d0%b0%d0%b6%d0%bd%d0%b5%d0%bd%d0%b8%d0%b5-%d0%b4\/#%D0%92%D0%B0%D1%80%D0%B8%D0%B0%D1%86%D0%B8%D0%B8_%D1%8F%D0%B3%D0%BE%D0%B4%D0%B8%D1%87%D0%BD%D0%BE%D0%B3%D0%BE_%D0%BC%D0%BE%D1%81%D1%82%D0%B8%D0%BA%D0%B0\" title=\"\u0412\u0430\u0440\u0438\u0430\u0446\u0438\u0438 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430\">\u0412\u0430\u0440\u0438\u0430\u0446\u0438\u0438 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0412\u044b \u0445\u043e\u0442\u0438\u0442\u0435&nbsp;<strong>\u0443\u043f\u0440\u0443\u0433\u0438\u0435 \u0438 \u043f\u043e\u0434\u0442\u044f\u043d\u0443\u0442\u044b\u0435 \u044f\u0433\u043e\u0434\u0438\u0446\u044b?<\/strong>&nbsp;\u0412 \u0442\u0430\u043a\u043e\u043c \u0441\u043b\u0443\u0447\u0430\u0435, \u0432 \u0432\u0430\u0448\u0435\u043c \u043f\u043b\u0430\u043d\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u043e\u0431\u044f\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u043e \u0434\u043e\u043b\u0436\u043d\u043e \u043f\u0440\u0438\u0441\u0443\u0442\u0441\u0442\u0432\u043e\u0432\u0430\u0442\u044c&nbsp;<strong>\u0443\u043d\u0438\u043a\u0430\u043b\u044c\u043d\u043e\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u2013 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a!<\/strong>&nbsp;\u0420\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u044f \u0435\u0433\u043e, \u0432\u044b&nbsp;<strong>\u0443\u043a\u0440\u0435\u043f\u0438\u0442\u0435 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0435 \u043c\u044b\u0448\u0446\u044b, \u0443\u043b\u0443\u0447\u0448\u0438\u0442\u0435 \u043e\u0441\u0430\u043d\u043a\u0443<\/strong>, \u0438 \u0441\u0430\u043c\u043e\u0435 \u0433\u043b\u0430\u0432\u043d\u043e\u0435, \u0432\u044b&nbsp;<strong>\u0434\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0436\u0435\u043b\u0430\u0435\u043c\u043e\u0439 \u0444\u043e\u0440\u043c\u044b!<\/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%A7%D1%82%D0%BE_%D1%82%D0%B0%D0%BA%D0%BE%D0%B5_%D1%8F%D0%B3%D0%BE%D0%B4%D0%B8%D1%87%D0%BD%D1%8B%D0%B9_%D0%BC%D0%BE%D1%81%D1%82%D0%B8%D0%BA\"><\/span>\u0427\u0442\u043e \u0442\u0430\u043a\u043e\u0435 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"notranslate\"><strong>\u042f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a<\/strong>&nbsp;\u2014 \u043d\u0435\u043f\u0440\u0438\u0432\u044b\u0447\u043d\u043e\u0435 \u0434\u043b\u044f \u043c\u043d\u043e\u0433\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435<\/span>. \u041e\u0434\u043d\u0430\u043a\u043e \u044d\u0442\u043e \u043e\u0434\u043d\u043e \u0438\u0437 \u043b\u0443\u0447\u0448\u0438\u0445<strong><span class=\"notranslate\">&nbsp;\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439, \u043a\u043e\u0442\u043e\u0440\u043e\u0435 \u043f\u0440\u0438\u0446\u0435\u043b\u044c\u043d\u043e \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u043e \u043d\u0430 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0438 \u0440\u043e\u0441\u0442 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0445 \u043c\u044b\u0448\u0446.&nbsp;<\/span><\/strong>\u0421\u0443\u0449\u0435\u0441\u0442\u0432\u0443\u0435\u0442&nbsp;<strong>\u043d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u043e \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u043e\u0432 \u0435\u0433\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f<\/strong>, \u0438 \u0432\u044b \u0442\u0430\u043a\u0436\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0443\u0441\u043b\u043e\u0436\u043d\u0438\u0442\u044c \u0435\u0433\u043e,&nbsp;<strong>\u0434\u043e\u0431\u0430\u0432\u0438\u0432 \u0432\u0435\u0441 \u043d\u0430\u0434 \u0431\u0435\u0434\u0440\u0430\u043c\u0438<\/strong>. \u041e\u0431\u044b\u0447\u043d\u043e \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u044e\u0442\u0441\u044f&nbsp;<strong>\u0433\u0440\u0438\u0444, \u0431\u043b\u0438\u043d\u044b \u0438\u043b\u0438 \u0433\u0430\u043d\u0442\u0435\u043b\u0438<\/strong>.&nbsp;<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 \u043f\u043e\u0447\u0435\u043c\u0443 \u0436\u0435 \u0441\u043b\u0435\u0434\u0443\u0435\u0442<strong>&nbsp;\u0432\u043a\u043b\u044e\u0447\u0438\u0442\u044c \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a \u0432 \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a?<\/strong>&nbsp;\u042d\u0442\u043e \u043e\u0434\u043d\u043e \u0438\u0437&nbsp;<strong>\u043b\u0443\u0447\u0448\u0438\u0445 \u0438 \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u043d\u043e \u0441\u0430\u043c\u044b\u0445 \u043f\u043e\u043f\u0443\u043b\u044f\u0440\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0434\u043b\u044f \u044f\u0433\u043e\u0434\u0438\u0446<\/strong>. \u041f\u043e\u044d\u0442\u043e\u043c\u0443 \u0435\u0441\u043b\u0438 \u0432\u044b&nbsp;<strong>\u043c\u0435\u0447\u0442\u0430\u0435\u0442\u0435 \u043e \u043a\u0440\u0443\u0433\u043b\u044b\u0445 \u0438 \u0443\u043f\u0440\u0443\u0433\u0438\u0445\u044f\u0433\u043e\u0434\u0438\u0446\u0430\u0445<\/strong>, \u0432\u0430\u043c \u0442\u043e\u0447\u043d\u043e \u0441\u043b\u0435\u0434\u0443\u0435\u0442 \u043f\u043e\u043f\u0440\u043e\u0431\u043e\u0432\u0430\u0442\u044c \u0434\u0430\u043d\u043d\u043e\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435. \u041a\u0440\u043e\u043c\u0435 \u0442\u043e\u0433\u043e, \u043e\u043d\u043e \u0442\u0430\u043a\u0436\u0435 \u043f\u043e\u043c\u043e\u0436\u0435\u0442&nbsp;<strong>\u043f\u043e\u0432\u044b\u0441\u0438\u0442\u044c \u0440\u0430\u0431\u043e\u0442\u043e\u0441\u043f\u043e\u0441\u043e\u0431\u043d\u043e\u0441\u0442\u044c \u0438 \u0441\u0438\u043b\u0443<\/strong>&nbsp;\u0434\u043b\u044f \u0434\u0440\u0443\u0433\u0438\u0445 \u0441\u043b\u043e\u0436\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439, \u0442\u0430\u043a\u0438\u0445 \u043a\u0430\u043a&nbsp;<strong>\u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0438\u043b\u0438 \u0441\u0442\u0430\u043d\u043e\u0432\u0430\u044f \u0442\u044f\u0433\u0430<\/strong>, \u0430 \u0442\u0430\u043a\u0436\u0435&nbsp;<strong>\u0443\u043b\u0443\u0447\u0448\u0438\u0442<\/strong>&nbsp;<strong>\u043e\u0431\u0449\u0443\u044e<\/strong>&nbsp;<strong>\u043f\u043e\u0434\u0432\u0438\u0436\u043d\u043e\u0441\u0442\u044c<\/strong>.&nbsp;<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=\"\u042f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a - \u043b\u0443\u0447\u0448\u0435\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0434\u043b\u044f \u0438\u0434\u0435\u0430\u043b\u044c\u043d\u044b\u0445 \u044f\u0433\u043e\u0434\u0438\u0446?\r\n\" class=\"wp-image-172628\" width=\"794\" height=\"843\" title=\"\u042f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a - \u043b\u0443\u0447\u0448\u0435\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0434\u043b\u044f \u0438\u0434\u0435\u0430\u043b\u044c\u043d\u044b\u0445 \u044f\u0433\u043e\u0434\u0438\u0446?\" 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%B0%D0%BA%D0%B8%D0%B5_%D0%BC%D1%8B%D1%88%D1%86%D1%8B_%D0%B7%D0%B0%D0%B4%D0%B5%D0%B9%D1%81%D1%82%D0%B2%D1%83%D0%B5%D1%82_%D1%8F%D0%B3%D0%BE%D0%B4%D0%B8%D1%87%D0%BD%D1%8B%D0%B9_%D0%BC%D0%BE%D1%81%D1%82%D0%B8%D0%BA\"><\/span>\u041a\u0430\u043a\u0438\u0435 \u043c\u044b\u0448\u0446\u044b \u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u0443\u0435\u0442 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u042f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a \u0447\u0430\u0449\u0435 \u0432\u0441\u0435\u0433\u043e \u0432\u043a\u043b\u044e\u0447\u0430\u0435\u0442\u0441\u044f \u0432 \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a, \u0432 \u043e\u0441\u043d\u043e\u0432\u043d\u043e\u043c \u0434\u043b\u044f<strong>&nbsp;\u043f\u0440\u043e\u0440\u0430\u0431\u043e\u0442\u043a\u0438 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0445 \u043c\u044b\u0448\u0446<\/strong>.&nbsp;<strong>\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0438 \u0441\u0442\u0430\u043d\u043e\u0432\u0430\u044f \u0442\u044f\u0433\u0430<\/strong>&nbsp;\u0442\u0430\u043a\u0436\u0435&nbsp;<strong>\u0441\u0447\u0438\u0442\u0430\u044e\u0442\u0441\u044f \u043b\u0443\u0447\u0448\u0438\u043c\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u043c\u0438 \u0434\u043b\u044f \u044f\u0433\u043e\u0434\u0438\u0446<\/strong>, \u043e\u043d\u0438 \u0442\u0430\u043a\u0436\u0435 \u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u0443\u044e\u0442<strong>&nbsp;\u043f\u0440\u0435\u0441\u0441, \u043c\u044b\u0448\u0446\u044b \u0441\u043f\u0438\u043d\u044b \u0438 \u043d\u043e\u0433<\/strong>. \u0422\u0435\u043c \u043d\u0435 \u043c\u0435\u043d\u0435\u0435, \u0438\u043c\u0435\u043d\u043d\u043e \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430 \u043c\u043e\u0436\u043d\u043e&nbsp;<strong>\u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u043e\u0432\u0430\u0442\u044c \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0435 \u043c\u044b\u0448\u0446\u044b \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0435\u0435 \u0432\u0441\u0435\u0433\u043e<\/strong>. \u041f\u0440\u0438 \u0435\u0433\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0438 \u0442\u0430\u043a\u0436\u0435 \u0440\u0430\u0431\u043e\u0442\u0430\u044e\u0442<strong>&nbsp;\u0437\u0430\u0434\u043d\u044f\u044f \u043f\u043e\u0432\u0435\u0440\u0445\u043d\u043e\u0441\u0442\u044c \u0431\u0435\u0434\u0440\u0430, \u0447\u0435\u0442\u044b\u0440\u0435\u0445\u0433\u043b\u0430\u0432\u0430\u044f \u0438 \u0431\u043e\u043b\u044c\u0448\u0430\u044f \u043f\u0440\u0438\u0432\u043e\u0434\u044f\u0449\u0430\u044f \u043c\u044b\u0448\u0446\u0430<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[4] [10]<\/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%A7%D0%B5%D0%BC_%D0%BE%D1%82%D0%BB%D0%B8%D1%87%D0%B0%D0%B5%D1%82%D1%81%D1%8F_%D1%8F%D0%B3%D0%BE%D0%B4%D0%B8%D1%87%D0%BD%D1%8B%D0%B9_%D0%BE%D1%82_%D0%BE%D0%B1%D1%8B%D1%87%D0%BD%D0%BE%D0%B3%D0%BE_%D0%BF%D0%BE%D0%B4%D1%8A%D0%B5%D0%BC%D0%B0_%D1%82%D0%B0%D0%B7%D0%B0_%D0%BD%D0%B0%D0%B4_%D0%BF%D0%BE%D0%BB%D0%BE%D0%BC\"><\/span>\u0427\u0435\u043c \u043e\u0442\u043b\u0438\u0447\u0430\u0435\u0442\u0441\u044f \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043e\u0442 \u043e\u0431\u044b\u0447\u043d\u043e\u0433\u043e \u043f\u043e\u0434\u044a\u0435\u043c\u0430 \u0442\u0430\u0437\u0430 \u043d\u0430\u0434 \u043f\u043e\u043b\u043e\u043c?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041c\u043d\u043e\u0433\u0438\u0435 \u0434\u0443\u043c\u0430\u044e\u0442, \u0447\u0442\u043e \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u043e\u0434\u043d\u0438\u043c \u0438\u0437&nbsp;<strong>\u0432\u0430\u0440\u0438\u0430\u043d\u0442\u043e\u0432 \u043f\u043e\u0434\u044a\u0435\u043c\u0430 \u0442\u0430\u0437\u0430 \u043b\u0435\u0436\u0430.<\/strong>&nbsp;\u0412 \u043a\u0430\u043a\u043e\u0439-\u0442\u043e \u0441\u0442\u0435\u043f\u0435\u043d\u0438&nbsp;<strong>\u044d\u0442\u043e \u0434\u0435\u0439\u0441\u0442\u0432\u0438\u0442\u0435\u043b\u044c\u043d\u043e \u0442\u0430\u043a<\/strong>. \u041e\u0431\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u044e\u0442\u0441\u044f<strong>&nbsp;\u0441 \u043f\u043e\u0434\u044a\u0435\u043c\u043e\u043c \u0442\u0430\u0437\u0430 \u0432\u0432\u0435\u0440\u0445, \u0438 \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u0435\u043c \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0445 \u043c\u044b\u0448\u0446<\/strong>. \u041e\u0434\u043d\u0430\u043a\u043e \u043c\u0435\u0436\u0434\u0443 \u043d\u0438\u043c\u0438 \u0435\u0441\u0442\u044c \u0438 \u0441\u0443\u0449\u0435\u0441\u0442\u0432\u0435\u043d\u043d\u043e\u0435 \u0440\u0430\u0437\u043b\u0438\u0447\u0438\u0435. \u0418\u0442\u0430\u043a, \u0434\u0430\u0432\u0430\u0439\u0442\u0435 \u043f\u043e\u0441\u043c\u043e\u0442\u0440\u0438\u043c, \u0447\u0435\u043c \u0436\u0435&nbsp;<strong>\u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a \u043e\u0442\u043b\u0438\u0447\u0430\u0435\u0442\u0441\u044f \u043e\u0442 \u043f\u043e\u0434\u044a\u0435\u043c\u0430 \u0442\u0430\u0437\u0430<\/strong>.&nbsp;<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>\u041f\u043e\u0434\u044a\u0435\u043c \u0442\u0430\u0437\u0430 \u043b\u0435\u0436\u0430 \u2013 \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0435\u0442\u0441\u044f \u0438\u0441\u043a\u043b\u044e\u0447\u0438\u0442\u0435\u043b\u044c\u043d\u043e \u043d\u0430 \u043a\u043e\u0432\u0440\u0438\u043a\u0435<\/strong>, \u0430 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a \u2013 \u043d\u0430 \u0441\u043a\u0430\u043c\u044c\u0435.&nbsp;<span style=\"color: #ff6600;\">[2]<\/span>&nbsp;\u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0430\u044f \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u043f\u043e\u0434\u044a\u0435\u043c\u0430 \u0442\u0430\u0437\u0430 \u0437\u0430\u043a\u043b\u044e\u0447\u0430\u0435\u0442\u0441\u044f \u0432 \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0438\u0445 \u0448\u0430\u0433\u0430\u0445:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u043b\u044f\u0433\u0442\u0435 \u043d\u0430 \u0441\u043f\u0438\u043d\u0443<\/li><li>\u0441\u043e\u0433\u043d\u0438\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0438, \u0447\u0442\u043e\u0431\u044b \u043e\u043d\u0438 \u043e\u0431\u0440\u0430\u0437\u043e\u0432\u044b\u0432\u0430\u043b\u0438 \u0441 \u0431\u0435\u0434\u0440\u0430\u043c\u0438 \u043f\u0440\u044f\u043c\u043e\u0439 \u0443\u0433\u043e\u043b \u043f\u0440\u0438 \u043f\u043e\u0434\u043d\u044f\u0442\u0438\u0438 \u0442\u0430\u0437\u0430<\/li><li>\u0440\u0443\u043a\u0438 \u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u0432\u0434\u043e\u043b\u044c \u0442\u0435\u043b\u0430 \u0438 \u043f\u0440\u0438\u0436\u043c\u0438\u0442\u0435 \u0438\u0445 \u043a \u043f\u043e\u043b\u0443 \u043b\u0430\u0434\u043e\u043d\u044f\u043c\u0438 \u0432\u043d\u0438\u0437<\/li><li>\u043f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u0442\u0430\u0437 \u0432\u0432\u0435\u0440\u0445 \u0442\u0430\u043a, \u0447\u0442\u043e\u0431\u044b \u043a\u043e\u0440\u043f\u0443\u0441 \u043e\u0431\u0440\u0430\u0437\u043e\u0432\u0430\u043b \u043f\u0440\u044f\u043c\u0443\u044e \u043b\u0438\u043d\u0438\u044e \u0441 \u0431\u0435\u0434\u0440\u0430\u043c\u0438 \u0438 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e \u043d\u0430\u043f\u0440\u044f\u0433\u0438\u0442\u0435 \u044f\u0433\u043e\u0434\u0438\u0446\u044b<\/li><li>\u043e\u0441\u0442\u0430\u0432\u0430\u0439\u0442\u0435\u0441\u044c \u0432 \u044d\u0442\u043e\u043c \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438 \u043d\u0435 \u043c\u0435\u043d\u0435\u0435 3 \u0441\u0435\u043a\u0443\u043d\u0434<\/li><li>\u043e\u043f\u0443\u0441\u0442\u0438\u0442\u0435\u0441\u044c \u0432\u043d\u0438\u0437 \u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435<\/li><li>\u0432\u044b\u0434\u044b\u0445\u0430\u0439\u0442\u0435 \u043f\u0440\u0438 \u043f\u043e\u0434\u044a\u0435\u043c\u0435 \u0442\u0430\u0437\u0430, \u0432\u0434\u044b\u0445\u0430\u0439\u0442\u0435 \u043f\u0440\u0438 \u043e\u043f\u0443\u0441\u043a\u0430\u043d\u0438\u0438<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041f\u043e\u0434\u044a\u0435\u043c \u0442\u0430\u0437\u0430 \u043b\u0435\u0436\u0430 \u0447\u0430\u0449\u0435 \u0432\u0441\u0435\u0433\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0435\u0442\u0441\u044f<strong>&nbsp;\u0442\u043e\u043b\u044c\u043a\u043e \u0441 \u0441\u043e\u0431\u0441\u0442\u0432\u0435\u043d\u043d\u044b\u043c \u0432\u0435\u0441\u043e\u043c<\/strong>, \u043d\u043e \u0447\u0442\u043e\u0431\u044b \u0443\u0441\u043b\u043e\u0436\u043d\u0438\u0442\u044c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043c\u043e\u0436\u043d\u043e \u0442\u0430\u043a\u0436\u0435&nbsp;<strong>\u0434\u043e\u0431\u0430\u0432\u0438\u0442\u044c \u043b\u0435\u0433\u043a\u0438\u0439 \u0432\u0435\u0441<\/strong>. \u0422\u0430\u043a\u0436\u0435 \u0441\u043b\u0435\u0434\u0443\u0435\u0442&nbsp;<strong>\u043e\u0431\u0440\u0430\u0449\u0430\u0442\u044c \u043e\u0441\u043e\u0431\u043e\u0435 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435 \u043d\u0430 \u043f\u043e\u044f\u0441\u043d\u0438\u0446\u0443<\/strong>:&nbsp;<strong>\u0447\u0435\u043c \u0431\u043e\u043b\u044c\u0448\u0435 \u0432\u0435\u0441<\/strong>, \u0442\u0435\u043c \u0431\u043e\u043b\u044c\u0448\u0435<strong>&nbsp;\u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0430 \u043d\u0430 \u0442\u0435\u043b\u043e \u0438 \u043f\u043e\u0437\u0432\u043e\u043d\u043e\u0447\u043d\u0438\u043a<\/strong>. \u0412 \u043e\u0441\u043d\u043e\u0432\u043d\u043e\u043c \u043f\u0440\u0438 \u043f\u043e\u0434\u044a\u0435\u043c\u0435 \u0442\u0430\u0437\u0430,&nbsp;<strong>\u043f\u043e\u0437\u0432\u043e\u043d\u043e\u0447\u043d\u0438\u043a \u043d\u0430\u043f\u0440\u044f\u0433\u0430\u0435\u0442\u0441\u044f \u0431\u043e\u043b\u044c\u0448\u0435<\/strong>&nbsp;\u0447\u0435\u043c \u043f\u0440\u0438 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u043c \u043c\u043e\u0441\u0442\u0438\u043a\u0435.<\/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=\"\u0427\u0435\u043c \u043e\u0442\u043b\u0438\u0447\u0430\u0435\u0442\u0441\u044f \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043e\u0442 \u043e\u0431\u044b\u0447\u043d\u043e\u0433\u043e \u043f\u043e\u0434\u043d\u044f\u0442\u0438\u044f \u0442\u0430\u0437\u0430 \u043d\u0430\u0434 \u043f\u043e\u043b\u043e\u043c?\" class=\"wp-image-172641\" width=\"843\" height=\"442\" title=\"\u0427\u0435\u043c \u043e\u0442\u043b\u0438\u0447\u0430\u0435\u0442\u0441\u044f \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043e\u0442 \u043e\u0431\u044b\u0447\u043d\u043e\u0433\u043e \u043f\u043e\u0434\u043d\u044f\u0442\u0438\u044f \u0442\u0430\u0437\u0430 \u043d\u0430\u0434 \u043f\u043e\u043b\u043e\u043c?\" 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\u0441\u0442\u043e\u0447\u043d\u0438\u043a:&nbsp;<a 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>\u042f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a<\/strong>&nbsp;\u2013 \u0434\u043b\u044f \u044d\u0442\u043e\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0432\u0430\u043c \u043f\u043e\u043d\u0430\u0434\u043e\u0431\u0438\u0442\u0441\u044f \u0441\u043a\u0430\u043c\u044c\u044f \u0438\u043b\u0438 \u0434\u0440\u0443\u0433\u0430\u044f \u043e\u043f\u043e\u0440\u043d\u0430\u044f \u0442\u043e\u0447\u043a\u0430.&nbsp;<strong>\u0421\u043f\u0438\u043d\u043e\u0439 \u0441\u043b\u0435\u0434\u0443\u0435\u0442 \u043e\u043f\u0435\u0440\u0435\u0442\u044c\u0441\u044f \u043d\u0430 \u0441\u043a\u0430\u043c\u044c\u044e<\/strong>, \u0438 \u043f\u043e\u0434\u043d\u044f\u0442\u044c \u0442\u0430\u0437 \u0442\u0430\u043a, \u0447\u0442\u043e\u0431\u044b&nbsp;<strong>\u0431\u0435\u0434\u0440\u0430 \u0438 \u043f\u043b\u0435\u0447\u0438 \u043e\u0431\u0440\u0430\u0437\u043e\u0432\u044b\u0432\u0430\u043b\u0438 \u043f\u0440\u044f\u043c\u043e\u0439 \u0443\u0433\u043e\u043b<\/strong>. \u0427\u0442\u043e\u0431\u044b \u0443\u0441\u043b\u043e\u0436\u043d\u0438\u0442\u044c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435&nbsp;<strong>\u0448\u0442\u0430\u043d\u0433\u0443, \u0433\u0430\u043d\u0442\u0435\u043b\u0438, \u0433\u0438\u0440\u0438 \u0438\u043b\u0438 \u0431\u043b\u0438\u043d\u044b<\/strong>.&nbsp;<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\">\u0427\u0442\u043e\u0431\u044b \u0435\u0449\u0435 \u043b\u0443\u0447\u0448\u0435 \u043f\u043e\u043d\u044f\u0442\u044c \u0440\u0430\u0437\u043d\u0438\u0446\u0443 \u043c\u0435\u0436\u0434\u0443 \u043f\u043e\u0434\u044a\u0435\u043c\u043e\u043c \u0442\u0430\u0437\u0430 \u0438 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u043c \u043c\u043e\u0441\u0442\u0438\u043a\u043e\u043c, \u043f\u043e\u0441\u043c\u043e\u0442\u0440\u0438\u0442\u0435 \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0435\u0435 \u0432\u0438\u0434\u0435\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-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a 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%D1%8C%D0%BD%D0%B0%D1%8F_%D1%82%D0%B5%D1%85%D0%BD%D0%B8%D0%BA%D0%B0_%D1%8F%D0%B3%D0%BE%D0%B4%D0%B8%D1%87%D0%BD%D0%BE%D0%B3%D0%BE_%D0%BC%D0%BE%D1%81%D1%82%D0%B8%D0%BA%D0%B0\"><\/span>\u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0430\u044f \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0412\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a&nbsp;<strong>\u043d\u0435 \u0441\u043b\u043e\u0436\u043d\u043e,<\/strong>&nbsp;\u0438 \u0432\u0430\u043c \u043f\u043e\u043d\u0430\u0434\u043e\u0431\u0438\u0442\u0441\u044f \u0430\u043a\u0441\u0435\u0441\u0441\u0443\u0430\u0440\u044b, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0432\u0441\u0435\u0433\u0434\u0430 \u043c\u043e\u0436\u043d\u043e \u043d\u0430\u0439\u0442\u0438 \u0432 \u0441\u043f\u043e\u0440\u0442\u0437\u0430\u043b\u0435 \u0438\u043b\u0438 \u043a\u0443\u043f\u0438\u0442\u044c \u0434\u043b\u044f \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a. \u041e\u0434\u043d\u0430\u043a\u043e \u0434\u043b\u044f \u0442\u043e\u0433\u043e, \u0447\u0442\u043e\u0431\u044b \u0434\u043e\u0441\u0442\u0438\u0447\u044c \u0436\u0435\u043b\u0430\u0435\u043c\u044b\u0445 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u043e\u0432 \u0441\u043b\u0435\u0434\u0443\u0435\u0442&nbsp;<strong>\u043f\u0440\u0438\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0442\u044c\u0441\u044f \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0439 \u0442\u0435\u0445\u043d\u0438\u043a\u0438<\/strong>. \u042d\u0442\u043e \u0442\u0430\u043a\u0436\u0435<strong>&nbsp;\u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0442\u0438\u0442 \u0442\u0440\u0430\u0432\u043c\u044b \u0438 \u043d\u0435\u043f\u0440\u0438\u044f\u0442\u043d\u0443\u044e \u0431\u043e\u043b\u044c \u0432 \u043f\u043e\u044f\u0441\u043d\u0438\u0446\u0435.<\/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\">\u0427\u0442\u043e \u0432\u0430\u043c \u043f\u043e\u043d\u0430\u0434\u043e\u0431\u0438\u0442\u0441\u044f \u0434\u043b\u044f \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430?<\/h3>\n\n\n\n<p>\u041f\u0435\u0440\u0435\u0434 \u043d\u0430\u0447\u0430\u043b\u043e\u043c \u0441\u0430\u043c\u043e\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0432\u044b \u0434\u043e\u043b\u0436\u043d\u044b \u0443\u0431\u0435\u0434\u0438\u0442\u044c\u0441\u044f, \u0447\u0442\u043e \u043d\u0430\u0448\u043b\u0438<strong>&nbsp;\u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0435 \u0438 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0435\u0435 \u043c\u0435\u0441\u0442\u043e<\/strong>. \u0412\u0430\u043c \u043f\u043e\u043d\u0430\u0434\u043e\u0431\u0438\u0442\u0441\u044f<strong>&nbsp;\u0441\u043a\u0430\u043c\u0435\u0439\u043a\u0430 \u0438\u043b\u0438 \u0441\u0442\u0443\u043b<\/strong>, \u0447\u0442\u043e\u0431\u044b&nbsp;<strong>\u043e\u043f\u0435\u0440\u0435\u0442\u044c\u0441\u044f \u0441\u043f\u0438\u043d\u043e\u0439<\/strong>. \u0412\u044b\u0441\u043e\u0442\u0430 \u0441\u043a\u0430\u043c\u044c\u0438 \u0434\u043e\u043b\u0436\u043d\u0430 \u0431\u044b\u0442\u044c&nbsp;<strong>\u043f\u0440\u0438\u043c\u0435\u0440\u043d\u043e 40 \u0441\u043c<\/strong>&nbsp;\u0432 \u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e\u0441\u0442\u0438 \u043e\u0442<strong>&nbsp;\u0432\u0430\u0448\u0435\u0433\u043e \u0440\u043e\u0441\u0442\u0430 \u0438 \u0442\u0435\u043b\u043e\u0441\u043b\u043e\u0436\u0435\u043d\u0438\u044f<\/strong>. \u0418\u0434\u0435\u0430\u043b\u044c\u043d\u043e\u0439 \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f&nbsp;<strong>\u0441\u043a\u0430\u043c\u044c\u044f \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043b\u0435\u0436\u0430<\/strong>, \u043a\u043e\u0442\u043e\u0440\u0430\u044f \u043f\u0440\u043e\u0447\u043d\u043e \u043f\u0440\u0438\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0430 \u043a \u043f\u043e\u043b\u0443.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0415\u0441\u043b\u0438 \u0432\u044b \u0441\u043e\u0431\u0438\u0440\u0430\u0435\u0442\u0435\u0441\u044c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c\u0441\u044f \u0441 \u0432\u0435\u0441\u043e\u043c, \u0441\u043b\u0435\u0434\u0443\u0435\u0442&nbsp;<strong>\u0432\u044b\u0431\u0440\u0430\u0442\u044c \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0443\u044e \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0443<\/strong>, \u043a\u043e\u0442\u043e\u0440\u0430\u044f \u0434\u043e\u043b\u0436\u043d\u0430 \u0431\u044b\u0442\u044c \u0430\u0434\u0430\u043f\u0442\u0438\u0440\u043e\u0432\u0430\u043d\u0430 \u043a \u0432\u0430\u0448\u0435\u043c\u0443 \u0442\u0435\u043b\u043e\u0441\u043b\u043e\u0436\u0435\u043d\u0438\u044e<strong>&nbsp;\u0438 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u043c\u0443 \u0441\u043e\u0441\u0442\u043e\u044f\u043d\u0438\u044e.<\/strong>&nbsp;\u0412\u0435\u0441 \u0434\u043e\u043b\u0436\u0435\u043d \u0431\u044b\u0442\u044c \u0442\u0430\u043a\u0438\u043c, \u0447\u0442\u043e\u0431\u044b \u0432\u044b \u043c\u043e\u0433\u043b\u0438 \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u0442\u044c \u0435\u0433\u043e \u0431\u0435\u0434\u0440\u0430\u043c\u0438,&nbsp;<strong>\u043d\u0435 \u043f\u0440\u0438\u0447\u0438\u043d\u044f\u044f \u0431\u043e\u043b\u0438 \u0438\u043b\u0438 \u0442\u0440\u0430\u0432\u043c<\/strong>. \u041b\u0443\u0447\u0448\u0435 \u043d\u0430\u0447\u0430\u0442\u044c \u0441&nbsp;<strong>\u043c\u0435\u043d\u044c\u0448\u0435\u0433\u043e \u0432\u0435\u0441\u0430 \u0438 \u0431\u043e\u043b\u044c\u0448\u0435\u0433\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u0430 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439<\/strong>. \u0414\u043b\u044f \u0442\u043e\u0433\u043e, \u0447\u0442\u043e\u0431\u044b \u0433\u0440\u0438\u0444 \u0438\u043b\u0438 \u0434\u0440\u0443\u0433\u043e\u0439 \u0432\u0435\u0441 \u043d\u0435 \u0434\u0430\u0432\u0438\u043b \u043d\u0430 \u0431\u0435\u0434\u0440\u0430, \u0441\u043b\u0435\u0434\u0443\u0435\u0442&nbsp;<strong>\u0432\u043e\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c\u0441\u044f \u043b\u0438\u0431\u043e \u043f\u043e\u043b\u043e\u0442\u0435\u043d\u0446\u0435\u043c, \u043b\u0438\u0431\u043e \u0440\u0435\u0437\u0438\u043d\u043e\u0432\u044b\u043c \u043a\u043e\u0432\u0440\u0438\u043a\u043e\u043c<\/strong>.<span style=\"color: #ff6600;\">&nbsp;[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\">\u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0430\u044f \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li>\u0421\u044f\u0434\u044c\u0442\u0435 \u043d\u0430 \u043f\u043e\u043b \u043b\u043e\u043f\u0430\u0442\u043a\u0430\u043c\u0438 \u043a\u0430\u0441\u0430\u044f\u0441\u044c \u0441\u043a\u0430\u043c\u044c\u0438.<\/li><li>\u041f\u043e\u0433\u0440\u0443\u0437\u0438\u0442\u0435 \u0432\u0435\u0441 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430 \u0438 \u043f\u0440\u0438\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0439\u0442\u0435 \u0435\u0433\u043e \u0440\u0443\u043a\u0430\u043c\u0438.<\/li><li>\u041d\u043e\u0433\u0438 \u0434\u043e\u043b\u0436\u043d\u044b \u043d\u0430\u0445\u043e\u0434\u0438\u0442\u0441\u044f \u043d\u0430 \u043f\u043e\u043b\u0443.<\/li><li>\u041f\u043e\u0441\u0442\u0430\u043d\u043e\u0432\u043a\u0430 \u043d\u043e\u0433 &#8211; \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0435 \u043f\u043b\u0435\u0447 \u0438 \u043d\u0435\u043c\u043d\u043e\u0433\u043e \u0440\u0430\u0437\u0432\u0435\u0440\u043d\u0438\u0442\u0435 \u043d\u043e\u0441\u043a\u0438.<\/li><li>\u041f\u0440\u0438 \u043f\u043e\u0434\u044a\u0435\u043c\u0435 \u0442\u0430\u0437\u0430, \u043a\u043e\u043b\u0435\u043d\u0438 \u0434\u043e\u043b\u0436\u043d\u044b \u043e\u0431\u0440\u0430\u0437\u043e\u0432\u044b\u0432\u0430\u0442\u044c \u043f\u0440\u044f\u043c\u043e\u0439 \u0443\u0433\u043e\u043b.<\/li><li>\u041d\u0438\u043a\u043e\u0433\u0434\u0430 \u043d\u0435 \u043d\u0430\u043a\u043b\u043e\u043d\u044f\u0439\u0442\u0435 \u0433\u043e\u043b\u043e\u0432\u0443 \u0432\u043f\u0435\u0440\u0435\u0434 \u0438\u043b\u0438 \u043d\u0430\u0437\u0430\u0434.<\/li><li>\u041d\u0435 \u043d\u0430\u043f\u0440\u044f\u0433\u0430\u0439\u0442\u0435 \u0448\u0435\u044e.<\/li><li>\u041a\u043e\u0433\u0434\u0430 \u0432\u044b \u0431\u0443\u0434\u0435\u0442\u0435 \u0433\u043e\u0442\u043e\u0432\u044b, \u0443\u043f\u0440\u0438\u0442\u0435\u0441\u044c \u043f\u044f\u0442\u043a\u0430\u043c\u0438 \u0432 \u043f\u043e\u043b \u0438, \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u044f \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0435 \u043c\u044b\u0448\u0446\u044b, \u043f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u0442\u0430\u0437 \u0432\u0432\u0435\u0440\u0445, \u0447\u0442\u043e\u0431\u044b \u0433\u043e\u043b\u043e\u0432\u0430, \u0448\u0435\u044f, \u0442\u0443\u043b\u043e\u0432\u0438\u0449\u0435, \u044f\u0433\u043e\u0434\u0438\u0446\u044b \u0438 \u043d\u043e\u0433\u0438 \u043e\u0431\u0440\u0430\u0437\u043e\u0432\u044b\u0432\u0430\u043b\u0438 \u043f\u0440\u044f\u043c\u043e\u0439 \u0443\u0433\u043e\u043b.<\/li><li>\u041f\u0440\u0438 \u043f\u043e\u0434\u044a\u0435\u043c\u0435 \u043d\u0435 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u043c\u044b\u0448\u0446\u044b \u0441\u043f\u0438\u043d\u044b, \u0432 \u043f\u0440\u043e\u0442\u0438\u0432\u043d\u043e\u043c \u0441\u043b\u0443\u0447\u0430\u0435 \u0441\u0443\u0449\u0435\u0441\u0442\u0432\u0443\u0435\u0442 \u0440\u0438\u0441\u043a \u043f\u043e\u043b\u0443\u0447\u0435\u043d\u0438\u044f \u0442\u0440\u0430\u0432\u043c\u044b.<\/li><li>\u0412 \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0444\u0430\u0437\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430\u043f\u0440\u044f\u0433\u0438\u0442\u0435 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0435 \u043c\u044b\u0448\u0446\u044b, \u0447\u0442\u043e\u0431\u044b \u043f\u043e\u0434\u043d\u044f\u0442\u044c \u0431\u0435\u0434\u0440\u0430 \u0432\u0432\u0435\u0440\u0445 \u0438 \u0432\u044b\u0434\u043e\u0445\u043d\u0438\u0442\u0435 &#8211; \u043e\u0441\u0442\u0430\u0432\u0430\u0439\u0442\u0435\u0441\u044c \u0432 \u044d\u0442\u043e\u043c \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438 \u043d\u0435 \u043c\u0435\u043d\u0435\u0435 3 \u0441\u0435\u043a\u0443\u043d\u0434.<\/li><li>\u0421 \u0432\u0434\u043e\u0445\u043e\u043c \u0432\u0435\u0440\u043d\u0438\u0442\u0435\u0441\u044c \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435.&nbsp;<span class=\"tadv-color\" 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=\"\u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0430\u044f \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430\" class=\"wp-image-172602\" width=\"843\" height=\"509\" title=\"\u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430\" 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\u044c\u043d\u0443\u044e \u0442\u0435\u0445\u043d\u0438\u043a\u0443 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430 \u0442\u0430\u043a\u0436\u0435 \u043c\u043e\u0436\u043d\u043e \u043f\u043e\u0441\u043c\u043e\u0442\u0440\u0435\u0442\u044c \u043d\u0430 \u0432\u0438\u0434\u0435\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?start=1&#038;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<h3 class=\"wp-block-heading\">\u0421\u0430\u043c\u044b\u0435 \u0440\u0430\u0441\u043f\u0440\u043e\u0441\u0442\u0440\u0430\u043d\u0435\u043d\u043d\u044b\u0435 \u043e\u0448\u0438\u0431\u043a\u0438 \u043f\u0440\u0438 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0438 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u043d\u0435\u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0433\u043e\u043b\u043e\u0432\u044b \u0438 \u0448\u0435\u0438<\/li><li>\u043f\u0440\u043e\u0433\u0438\u0431 \u0432 \u043f\u043e\u044f\u0441\u043d\u0438\u0446\u0435<\/li><li>\u043e\u0442\u0440\u044b\u0432\u0430\u0442\u044c \u043f\u044f\u0442\u043a\u0438 \u0438 \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u0442\u044c\u0441\u044f \u043d\u0430 \u043d\u043e\u0441\u043a\u0438<\/li><li>\u043f\u043e\u0434\u044a\u0435\u043c \u0432\u0435\u0441\u0430 \u043d\u0435 \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u044f\u0433\u043e\u0434\u0438\u0446, \u0430 \u043f\u0440\u0435\u0441\u0441\u0430 \u0438\u043b\u0438 \u0441\u043f\u0438\u043d\u044b, \u0438 \u043d\u0435 \u043f\u043e\u043b\u043d\u043e\u0435 \u0440\u0430\u0437\u0433\u0438\u0431\u0430\u043d\u0438\u0435 \u0442\u0430\u0437\u0430 \u0432 \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0442\u043e\u0447\u043a\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f <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%D1%80%D0%B5%D0%B8%D0%BC%D1%83%D1%89%D0%B5%D1%81%D1%82%D0%B2%D0%B0_%D1%8F%D0%B3%D0%BE%D0%B4%D0%B8%D1%87%D0%BD%D0%BE%D0%B3%D0%BE_%D0%BC%D0%BE%D1%81%D1%82%D0%B8%D0%BA%D0%B0\"><\/span>\u041f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u041f\u043e\u043c\u043e\u0433\u0430\u0435\u0442 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u044c \u0438 \u043d\u0430\u0440\u0430\u0441\u0442\u0438\u0442\u044c \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0435 \u043c\u044b\u0448\u0446\u044b<\/h3>\n\n\n\n<p>\u041f\u043e\u0434\u043a\u0430\u0447\u0430\u043d\u043d\u044b\u0435 \u044f\u0433\u043e\u0434\u0438\u0446\u044b \u0432\u0430\u0436\u043d\u044b \u0434\u043b\u044f \u0441\u043f\u043e\u0440\u0442\u0441\u043c\u0435\u043d\u043e\u0432 \u0438 \u0444\u0438\u0442\u043d\u0435\u0441 \u043b\u044e\u0431\u0438\u0442\u0435\u043b\u0435\u0439<strong>&nbsp;\u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e \u0441 \u044d\u0441\u0442\u0435\u0442\u0438\u0447\u0435\u0441\u043a\u043e\u0439, \u043d\u043e \u0438 \u0441 \u0444\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0430\u043b\u044c\u043d\u043e\u0439 \u0442\u043e\u0447\u043a\u0438 \u0437\u0440\u0435\u043d\u0438\u044f.<\/strong>&nbsp;\u0421\u0438\u043b\u044c\u043d\u044b\u0435 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0435 \u043c\u044b\u0448\u0446\u044b<strong>&nbsp;\u043f\u043e\u043c\u043e\u0433\u0430\u044e\u0442 \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u0434\u0440\u0443\u0433\u0438\u0435 \u0432\u0430\u0436\u043d\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f.<\/strong>&nbsp;\u041e\u0434\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u0438\u0442\u0435\u0442\u043d\u043e\u0435 \u0438\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u0435 \u0434\u0430\u0436\u0435 \u043f\u043e\u043a\u0430\u0437\u0430\u043b\u043e, \u0447\u0442\u043e \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0443\u0435\u0442&nbsp;<strong>\u0431\u043e\u043b\u044c\u0448\u0435 \u043c\u044b\u0448\u0435\u0447\u043d\u044b\u0445 \u0432\u043e\u043b\u043e\u043a\u043e\u043d \u0432 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0445 \u043c\u044b\u0448\u0446\u0430\u0445, \u0447\u0435\u043c \u043f\u0440\u043e\u0441\u0442\u043e \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f.<\/strong><span style=\"color: #ff6600;\">&nbsp;[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\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430\" class=\"wp-image-172589\" width=\"843\" height=\"563\" title=\"\u041f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430\" 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\u0438\u0432\u0430\u0435\u0442 \u0441\u0438\u043b\u0443 \u043f\u0440\u0438 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f\u0445 \u0438 \u0441\u0442\u0430\u043d\u043e\u0432\u043e\u0439 \u0442\u044f\u0433\u0435<\/h3>\n\n\n\n<p>\u0411\u044b\u043b\u043e \u0434\u043e\u043a\u0430\u0437\u0430\u043d\u043e, \u0447\u0442\u043e \u0435\u0441\u043b\u0438 \u0432\u044b \u043d\u043e\u0432\u0438\u0447\u043e\u043a, \u0442\u043e&nbsp;<strong>\u043f\u0440\u043e\u043a\u0430\u0447\u0430\u0442\u044c \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0435 \u043c\u044b\u0448\u0446\u044b \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439 \u0438\u043b\u0438 \u0441\u0442\u0430\u043d\u043e\u0432\u043e\u0439 \u0442\u044f\u0433\u0438 \u0434\u043b\u044f \u0432\u0430\u0441 \u0431\u0443\u0434\u0435\u0442 \u0441\u043b\u043e\u0436\u043d\u0435\u0435<\/strong>, \u0447\u0435\u043c \u0434\u043b\u044f \u043f\u0440\u043e\u0444\u0435\u0441\u0441\u0438\u043e\u043d\u0430\u043b\u043e\u0432. \u042d\u0442\u043e \u0441\u0432\u044f\u0437\u0430\u043d\u043e \u0441 \u0442\u0435\u043c, \u0447\u0442\u043e \u0431\u043e\u043b\u0435\u0435&nbsp;<strong>\u0441\u043b\u0430\u0431\u044b\u0435 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0435 \u043c\u044b\u0448\u0446\u044b \u043d\u0435 \u0441\u043e\u0437\u0434\u0430\u044e\u0442 \u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u043e\u0433\u043e \u0434\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u043d\u0430 \u0431\u0435\u0434\u0440\u0430<\/strong>, \u043f\u043e\u044d\u0442\u043e\u043c\u0443 \u0430\u043a\u0442\u0438\u0432\u0438\u0437\u0438\u0440\u0443\u044e\u0442\u0441\u044f \u043f\u043e\u044f\u0441\u043d\u0438\u0447\u043d\u044b\u0435 \u043c\u044b\u0448\u0446\u044b. \u0421\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u043e, \u0441\u043b\u0430\u0431\u044b\u0435 \u044f\u0433\u043e\u0434\u0438\u0446\u044b \u043c\u043e\u0433\u0443\u0442<strong>&nbsp;\u0443\u043c\u0435\u043d\u044c\u0448\u0438\u0442\u044c \u0433\u043b\u0443\u0431\u0438\u043d\u0443 \u043f\u0440\u0438\u0441\u0435\u0434\u0430<\/strong>, \u0432\u044b\u0437\u044b\u0432\u0430\u044f \u043f\u043e\u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0443\u044e&nbsp;<strong>\u0431\u043e\u043b\u044c, \u043f\u043e\u0432\u0440\u0435\u0436\u0434\u0435\u043d\u0438\u0435 \u043c\u044b\u0448\u0446 \u0438 \u0431\u043e\u043b\u0435\u0435 \u0441\u0438\u043b\u044c\u043d\u0443\u044e \u043c\u044b\u0448\u0435\u0447\u043d\u0443\u044e \u0431\u043e\u043b\u044c&nbsp;<\/strong>\u043d\u0430 \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0438\u0439 \u0434\u0435\u043d\u044c \u043f\u043e\u0441\u043b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438<strong>.<\/strong>&nbsp;<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=\"\u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u0435\u0442 \u0441\u0438\u043b\u0443 \u043f\u0440\u0438 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f\u0445 \u0438 \u0441\u0442\u0430\u043d\u043e\u0432\u043e\u0439 \u0442\u044f\u0433\u0435\" class=\"wp-image-172562\" width=\"843\" height=\"562\" title=\"\u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u0435\u0442 \u0441\u0438\u043b\u0443 \u043f\u0440\u0438 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f\u0445 \u0438 \u0441\u0442\u0430\u043d\u043e\u0432\u043e\u0439 \u0442\u044f\u0433\u0435\" 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\">\u0423\u043b\u0443\u0447\u0448\u0430\u0435\u0442 \u043e\u0441\u0430\u043d\u043a\u0443<\/h3>\n\n\n\n<p>\u0413\u043b\u0430\u0432\u043d\u0430\u044f \u0444\u0443\u043d\u043a\u0446\u0438\u044f \u0431\u043e\u043b\u044c\u0448\u043e\u0439 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0439 \u043c\u044b\u0448\u0446\u044b \u2013&nbsp;<strong>\u0440\u0430\u0437\u0433\u0438\u0431\u0430\u043d\u0438\u0435 \u0442\u0430\u0437\u043e\u0431\u0435\u0434\u0440\u0435\u043d\u043d\u043e\u0433\u043e \u0441\u0443\u0441\u0442\u0430\u0432\u0430<\/strong>, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u0442\u0430\u043a\u0436\u0435 \u0437\u0430 \u043e\u0441\u0430\u043d\u043a\u0443. \u0415\u0441\u043b\u0438 \u0432\u044b \u043d\u0435 \u0431\u0443\u0434\u0435\u0442\u0435&nbsp;<strong>\u0440\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u044f\u0433\u043e\u0434\u0438\u0446\u044b<\/strong>, \u043c\u044b\u0448\u0446\u044b \u0431\u0443\u0434\u0443\u0442&nbsp;<strong>\u043e\u0441\u043b\u0430\u0431\u0435\u0432\u0430\u0442\u044c \u0438 \u0441\u043e\u043a\u0440\u0430\u0449\u0430\u0442\u044c\u0441\u044f.<\/strong>&nbsp;\u0412 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u0435, \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440, \u043a\u043e\u0433\u0434\u0430 \u0432\u044b \u0434\u043e\u043b\u0433\u043e \u0441\u0438\u0434\u0438\u0442\u0435, \u0443 \u0432\u0430\u0441 \u043f\u043e\u044f\u0432\u0438\u0442\u0441\u044f \u0431\u043e\u043b\u044c<strong>&nbsp;\u043f\u0440\u0438 \u043f\u043e\u0434\u044a\u0435\u043c\u0435 \u0438 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u0438 \u0442\u0435\u043b\u0430 \u0432 \u0432\u0435\u0440\u0442\u0438\u043a\u0430\u043b\u044c\u043d\u043e\u043c \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438<\/strong>.&nbsp;<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\">\u0423\u043b\u0443\u0447\u0448\u0430\u0435\u0442 \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u0443\u044e \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u044c \u0438 \u043c\u0430\u043a\u0441\u0438\u043c\u0438\u0437\u0438\u0440\u0443\u0435\u0442 \u0441\u0438\u043b\u0443 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438<\/h3>\n\n\n\n<p>\u041d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e \u0441\u0438\u043b\u044c\u043d\u044b\u0435 \u043d\u043e\u0433\u0438 \u0438\u043b\u0438 \u0441\u043f\u0438\u043d\u0430, \u043d\u043e \u0438 \u043a\u0440\u0435\u043f\u043a\u0438\u0435 \u044f\u0433\u043e\u0434\u0438\u0446\u044b \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0432\u0430\u044e\u0442<strong>&nbsp;\u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u0443\u044e \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u044c \u0432 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u043e\u043c \u0437\u0430\u043b\u0435<\/strong>. \u0421\u0438\u043b\u044c\u043d\u044b\u0435 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0435 \u043c\u044b\u0448\u0446\u044b \u043f\u043e\u043c\u043e\u0433\u0443\u0442 \u0432\u0430\u043c&nbsp;<strong>\u043f\u0440\u0435\u043e\u0434\u043e\u043b\u0435\u0442\u044c \u043b\u044e\u0431\u044b\u0435 \u043f\u0440\u0435\u043f\u044f\u0442\u0441\u0442\u0432\u0438\u044f \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438<\/strong>. \u0421 \u0438\u0445 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u043c\u043e\u0436\u043d\u043e<strong>&nbsp;\u0443\u043b\u0443\u0447\u0448\u0438\u0442\u044c \u0441\u0442\u0430\u0431\u0438\u043b\u044c\u043d\u043e\u0441\u0442\u044c<\/strong>&nbsp;\u043f\u0440\u0438 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0438 \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0438\u043b\u0438 \u0434\u0430\u0436\u0435&nbsp;<strong>\u043f\u0440\u043e\u0434\u0435\u0440\u0436\u0430\u0442\u044c\u0441\u044f \u0434\u043e\u043b\u044c\u0448\u0435<\/strong>&nbsp;\u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0431\u0435\u0433\u0430 \u0438\u043b\u0438 \u0434\u0440\u0443\u0433\u0438\u0445 \u043a\u0430\u0440\u0434\u0438\u043e\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a. \u042f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0435 \u043c\u044b\u0448\u0446\u044b \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0443\u044e\u0442 \u0442\u0430\u0437\u043e\u0431\u0435\u0434\u0440\u0435\u043d\u043d\u044b\u0439 \u0441\u0443\u0441\u0442\u0430\u0432,&nbsp;<strong>\u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u0437\u0430\u0442\u0435\u043c \u043a\u043e\u043e\u0440\u0434\u0438\u043d\u0438\u0440\u0443\u0435\u0442 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f \u043d\u043e\u0433<\/strong>.&nbsp;<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=\"\u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a \u0443\u043b\u0443\u0447\u0448\u0430\u0435\u0442 \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u0443\u044e \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u044c \u0438 \u043c\u0430\u043a\u0441\u0438\u043c\u0438\u0437\u0438\u0440\u0443\u0435\u0442 \u0441\u0438\u043b\u0443 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\" class=\"wp-image-172575\" width=\"843\" height=\"562\" title=\"\u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a \u0443\u043b\u0443\u0447\u0448\u0430\u0435\u0442 \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u0443\u044e \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u044c \u0438 \u043c\u0430\u043a\u0441\u0438\u043c\u0438\u0437\u0438\u0440\u0443\u0435\u0442 \u0441\u0438\u043b\u0443 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\" 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%B0%D1%80%D0%B8%D0%B0%D1%86%D0%B8%D0%B8_%D1%8F%D0%B3%D0%BE%D0%B4%D0%B8%D1%87%D0%BD%D0%BE%D0%B3%D0%BE_%D0%BC%D0%BE%D1%81%D1%82%D0%B8%D0%BA%D0%B0\"><\/span>\u0412\u0430\u0440\u0438\u0430\u0446\u0438\u0438 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0421\u0443\u0449\u0435\u0441\u0442\u0432\u0443\u0435\u0442 \u0434\u0435\u0439\u0441\u0442\u0432\u0438\u0442\u0435\u043b\u044c\u043d\u043e&nbsp;<strong>\u043c\u043d\u043e\u0433\u043e \u0432\u0430\u0440\u0438\u0430\u0446\u0438\u0439 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430<\/strong>. \u041c\u044b \u0440\u0430\u0441\u0441\u043c\u043e\u0442\u0440\u0438\u043c \u043d\u0435\u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0438\u0437 \u043d\u0438\u0445.&nbsp;<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\u0441\u0438\u0447\u0435\u0441\u043a\u0438\u0439 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a<\/h3>\n\n\n\n<p>\u042d\u0442\u043e \u0441\u0430\u043c\u044b\u0439&nbsp;<strong>\u043e\u0441\u043d\u043e\u0432\u043d\u043e\u0439 \u0432\u0438\u0434 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430<\/strong>, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u043c\u044b \u043e\u043f\u0438\u0441\u044b\u0432\u0430\u043b\u0438 \u0432\u044b\u0448\u0435. \u0414\u0430\u043d\u043d\u043e\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043c\u043e\u0436\u043d\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u0441 \u0440\u0430\u0437\u043d\u044b\u043c\u0438 \u0443\u0442\u044f\u0436\u0435\u043b\u0438\u0442\u0435\u043b\u044f\u043c\u0438, \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440, \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439, \u0431\u043b\u0438\u043d\u043e\u043c \u0438\u043b\u0438 \u0448\u0442\u0430\u043d\u0433\u043e\u0439.<\/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\u0430\u0440\u0438\u0430\u0446\u0438\u0438 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430\" class=\"wp-image-172615\" width=\"843\" height=\"443\" title=\"\u0412\u0430\u0440\u0438\u0430\u0446\u0438\u0438 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430\" 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\">\u201c\u0410\u043c\u0435\u0440\u0438\u043a\u0430\u043d\u0441\u043a\u0430\u044f\u201d \u0440\u0430\u0437\u043d\u043e\u0432\u0438\u0434\u043d\u043e\u0441\u0442\u044c \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430<\/h3>\n\n\n\n<p>\u0412 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441\u043a\u043e\u0439 \u0432\u0430\u0440\u0438\u0430\u0446\u0438\u0438 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430&nbsp;<strong>\u0432\u044b \u043e\u043f\u0438\u0440\u0430\u0435\u0442\u0435\u0441\u044c \u043d\u0430 \u0441\u043a\u0430\u043c\u044c\u044e \u043d\u0438\u0436\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u044c\u044e \u043b\u043e\u043f\u0430\u0442\u043e\u043a<\/strong>, \u0430 \u0432 \u0430\u043c\u0435\u0440\u0438\u043a\u0430\u043d\u0441\u043a\u043e\u0439 \u0432\u0430\u0440\u0438\u0430\u0446\u0438\u0438 \u043f\u0440\u0438 \u043f\u043e\u0434\u044a\u0435\u043c\u0435 \u0442\u0430\u0437\u0430&nbsp;<strong>\u0432\u044b \u043d\u0435 \u043e\u043f\u0438\u0440\u0430\u0435\u0442\u0435\u0441\u044c \u043b\u043e\u043f\u0430\u0442\u043a\u0430\u043c\u0438, \u0430 \u043b\u043e\u0436\u0438\u0442\u0435\u0441\u044c \u0432\u0441\u0435\u0439 \u0441\u043f\u0438\u043d\u043e\u0439 \u043d\u0430 \u0441\u043a\u0430\u043c\u044c\u044e<\/strong>. \u0422\u0430\u043a\u0438\u043c \u043e\u0431\u0440\u0430\u0437\u043e\u043c&nbsp;<strong>\u0441\u043f\u0438\u043d\u0430 \u0440\u0430\u0431\u043e\u0442\u0430\u0435\u0442 \u043c\u0435\u043d\u044c\u0448\u0435, \u0430 \u044f\u0433\u043e\u0434\u0438\u0446\u044b \u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u0443\u044e\u0442\u0441\u044f \u0435\u0449\u0435 \u0431\u043e\u043b\u044c\u0448\u0435.<\/strong><\/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\u0430\u0442\u0438\u0442\u0435 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435, \u0447\u0442\u043e \u0434\u043b\u044f \u043d\u043e\u0432\u0438\u0447\u043a\u043e\u0432 \u043b\u0443\u0447\u0448\u0435 \u0432\u0441\u0435\u0433\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u0438\u043c\u0435\u043d\u043d\u043e<strong>&nbsp;\u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441\u043a\u0438\u0439 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a \u0441 \u043c\u0435\u043d\u044c\u0448\u0438\u043c \u0432\u0435\u0441\u043e\u043c<\/strong>. \u0421\u043e \u0432\u0440\u0435\u043c\u0435\u043d\u0435\u043c \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435&nbsp;<strong>\u0434\u043e\u0431\u0430\u0432\u0438\u0442\u044c \u0432\u0435\u0441<\/strong>&nbsp;\u0438 \u043e\u0436\u0438\u0432\u0438\u0442\u044c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0443 \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u044b\u0445&nbsp;<strong>\u0432\u0430\u0440\u0438\u0430\u0446\u0438\u0439 \u044d\u0442\u043e\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f.<\/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\">\u0414\u0440\u0443\u0433\u0438\u0435 \u0432\u0430\u0440\u0438\u0430\u0446\u0438\u0438 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430<\/h3>\n\n\n\n<p><strong>\u042f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a \u0441 \u043d\u043e\u0433\u0430\u043c\u0438 \u043d\u0430 \u0432\u043e\u0437\u0432\u044b\u0448\u0435\u043d\u0438\u0438<\/strong>&nbsp;\u2013 \u044d\u0442\u043e \u0432\u0430\u0440\u0438\u0430\u0446\u0438\u0438 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430, \u043f\u0440\u0438 \u043a\u043e\u0442\u043e\u0440\u043e\u043c \u0432\u044b \u043e\u043f\u0438\u0440\u0430\u0435\u0442\u0435\u0441\u044c \u0441\u043f\u0438\u043d\u043e\u0439 \u043d\u0430 \u0441\u043a\u0430\u043c\u044c\u044e, \u0430 \u043d\u043e\u0433\u0438 \u0434\u043e\u043b\u0436\u043d\u044b \u043d\u0430\u0445\u043e\u0434\u0438\u0442\u0441\u044f \u043d\u0430 \u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u043e\u043c \u0432\u043e\u0437\u0432\u044b\u0448\u0435\u043d\u0438\u0438<\/p>\n\n\n\n<p><strong>\u042f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a \u043d\u0430 \u043e\u0434\u043d\u043e\u0439 \u043d\u043e\u0433\u0435 \u2013<\/strong>&nbsp;\u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441\u043a\u0438\u0439 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a, \u043f\u0440\u0438 \u043a\u043e\u0442\u043e\u0440\u043e\u043c \u0432\u044b \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u0435\u0442\u0435 \u0442\u0430\u0437 \u0441 \u0432\u044b\u0442\u044f\u043d\u0443\u0442\u043e\u0439 \u043d\u043e\u0433\u043e\u0439<\/p>\n\n\n\n<p><strong>\u042f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a \u0441 \u0444\u0438\u0442\u043d\u0435\u0441-\u0440\u0435\u0437\u0438\u043d\u043a\u043e\u0439 \u2013&nbsp;<\/strong>\u0440\u0430\u0437\u043d\u043e\u0432\u0438\u0434\u043d\u043e\u0441\u0442\u044c \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441\u043a\u043e\u0433\u043e \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430, \u0433\u0434\u0435 \u0432\u043c\u0435\u0441\u0442\u043e \u0448\u0442\u0430\u043d\u0433\u0438 \u0432 \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435 \u0443\u0442\u044f\u0436\u0435\u043b\u0438\u0442\u0435\u043b\u044f \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0435\u0442\u0441\u044f \u0444\u0438\u0442\u043d\u0435\u0441-\u0440\u0435\u0437\u0438\u043d\u043a\u0430<\/p>\n\n\n\n<p><strong>\u0422\u0430\u0431\u0430\u0442\u0430 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a \u2013&nbsp;<\/strong>\u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441\u043a\u0438\u0439 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0435\u0442\u0441\u044f \u0441\u043e\u0433\u043b\u0430\u0441\u043d\u043e \u043f\u0440\u043e\u0442\u043e\u043a\u043e\u043b\u0443 \u0442\u0430\u0431\u0430\u0442\u0430 (20-30 \u0441\u0435\u043a\u0443\u043d\u0434)<\/p>\n\n\n\n<p><strong>Hands free Hip thrust<\/strong>&nbsp;\u2013 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441\u043a\u0438\u0439 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a \u0441 \u0432\u0435\u0441\u043e\u043c, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u0432\u044b \u043d\u0435 \u0443\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0435\u0442\u0435 \u0440\u0443\u043a\u0430\u043c\u0438, \u0430 \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u0440\u0430\u0432\u043d\u043e\u0432\u0435\u0441\u0438\u044f<\/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\">\u0427\u0442\u043e\u0431\u044b \u043f\u043e\u043f\u0440\u043e\u0431\u043e\u0432\u0430\u0442\u044c \u0431\u043e\u043b\u044c\u0448\u0435 \u0432\u0430\u0440\u0438\u0430\u0446\u0438\u0439 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430 \u0441\u043c\u043e\u0442\u0440\u0438\u0442\u0435 \u0432\u0438\u0434\u0435\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-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a 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>\u042f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a \u2013 \u044d\u0442\u043e \u043f\u0440\u043e\u0441\u0442\u043e&nbsp;<strong>\u0443\u043d\u0438\u043a\u0430\u043b\u044c\u043d\u043e\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435<\/strong>,&nbsp;<strong>\u043a\u043e\u0442\u043e\u0440\u043e\u0435 \u043e\u0431\u044f\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u043e \u0434\u043e\u043b\u0436\u043d\u043e \u043f\u0440\u0438\u0441\u0443\u0442\u0441\u0442\u0432\u043e\u0432\u0430\u0442\u044c \u0432 \u0432\u0430\u0448\u0435\u043c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u0447\u043d\u043e\u043c \u043f\u043b\u0430\u043d\u0435<\/strong>. \u0415\u0441\u043b\u0438 \u0432\u044b \u043d\u043e\u0432\u0438\u0447\u043e\u043a, \u0432\u0430\u043c \u0441\u043b\u0435\u0434\u0443\u0435\u0442&nbsp;<strong>\u043d\u0430\u0447\u0430\u0442\u044c \u0441 \u0431\u043e\u043b\u0435\u0435 \u043b\u0435\u0433\u043a\u043e\u0433\u043e \u0432\u0435\u0441\u0430<\/strong>&nbsp;\u0438 \u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e \u0435\u0433\u043e \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u0442\u044c. \u0422\u0430\u043a\u0436\u0435 \u0432\u0430\u0436\u043d\u043e \u043f\u043e\u043b\u043d\u043e\u0441\u0442\u044c\u044e<strong>&nbsp;\u043e\u0441\u0432\u043e\u0438\u0442\u044c \u0442\u0435\u0445\u043d\u0438\u043a\u0443 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f<\/strong>, \u0447\u0442\u043e \u043c\u043e\u0436\u0435\u0442 \u0437\u0430\u043d\u044f\u0442\u044c \u043d\u0435\u043c\u0430\u043b\u043e \u0432\u0440\u0435\u043c\u0435\u043d\u0438. \u0415\u0441\u043b\u0438 \u0432\u044b \u043d\u0435 \u0443\u0432\u0435\u0440\u0435\u043d\u044b \u0432 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0438 \u0434\u0430\u043d\u043d\u043e\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043e\u0431\u044f\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u043e&nbsp;<strong>\u043f\u043e\u0441\u043e\u0432\u0435\u0442\u0443\u0439\u0442\u0435\u0441\u044c \u0441 \u0442\u0440\u0435\u043d\u0435\u0440\u043e\u043c<\/strong>&nbsp;\u0432 \u0432\u0430\u0448\u0435\u043c \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u043e\u043c \u0437\u0430\u043b\u0435.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0410 \u0432\u044b&nbsp;<strong>\u0440\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0435\u0442\u0435 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a?<\/strong>\u041d\u0430\u043f\u0438\u0448\u0438\u0442\u0435 \u043d\u0430\u043c \u0432 \u043a\u043e\u043c\u043c\u0435\u043d\u0442\u0430\u0440\u0438\u044f\u0445, \u043a\u0430\u043a\u0430\u044f \u0432\u0430\u0440\u0438\u0430\u0446\u0438\u044f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f<strong>&nbsp;\u0432\u0430\u043c \u043d\u0440\u0430\u0432\u0438\u0442\u0441\u044f \u0431\u043e\u043b\u044c\u0448\u0435 \u0432\u0441\u0435\u0433\u043e<\/strong>. \u0415\u0441\u043b\u0438 \u043d\u0430\u0448\u0430 \u0441\u0442\u0430\u0442\u044c\u044f \u0431\u044b\u043b\u0430 \u043f\u043e\u043b\u0435\u0437\u043d\u043e\u0439, \u0438 \u0432\u044b \u0445\u043e\u0442\u0438\u0442\u0435 \u0447\u0442\u043e\u0431\u044b \u0432\u0430\u0448\u0438 \u0434\u0440\u0443\u0437\u044c\u044f \u0443\u0437\u043d\u0430\u043b\u0438 \u0431\u043e\u043b\u044c\u0448\u0435 \u043e \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u043c \u043c\u043e\u0441\u0442\u0438\u043a\u0435, \u043e\u0431\u044f\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u043e<strong>&nbsp;\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-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>\u0412\u044b \u0445\u043e\u0442\u0438\u0442\u0435 \u0443\u043f\u0440\u0443\u0433\u0438\u0435 \u0438 \u043f\u043e\u0434\u0442\u044f\u043d\u0443\u0442\u044b\u0435 \u044f\u0433\u043e\u0434\u0438\u0446\u044b? \u0412 \u0442\u0430\u043a\u043e\u043c \u0441\u043b\u0443\u0447\u0430\u0435, \u0432 \u0432\u0430\u0448\u0435\u043c \u043f\u043b\u0430\u043d\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u043e\u0431\u044f\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u043e \u0434\u043e\u043b\u0436\u043d\u043e \u043f\u0440\u0438\u0441\u0443\u0442\u0441\u0442\u0432\u043e\u0432\u0430\u0442\u044c \u0443\u043d\u0438\u043a\u0430\u043b\u044c\u043d\u043e\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 &#8211; \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a! \u0420\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u043e \u0435\u0433\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u044f, \u0432\u044b \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u0435 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0435 \u043c\u044b\u0448\u0446\u044b, \u0443\u043b\u0443\u0447\u0448\u0438\u0442\u0435 \u043e\u0441\u0430\u043d\u043a\u0443, \u0438 \u0441\u0430\u043c\u043e\u0435 \u0433\u043b\u0430\u0432\u043d\u043e\u0435, \u0432\u044b \u0434\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0436\u0435\u043b\u0430\u0435\u043c\u043e\u0439 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