{"id":251553,"date":"2020-10-06T12:55:00","date_gmt":"2020-10-06T10:55:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=251553"},"modified":"2024-03-03T20:43:12","modified_gmt":"2024-03-03T19:43:12","slug":"mojem-li-da-natrupame-muskulna-masa-ili-da-otslabnem-po-burzo-chrez-shokirane-na-muskulite","status":"publish","type":"post","link":"https:\/\/gymbeam.bg\/blog\/mojem-li-da-natrupame-muskulna-masa-ili-da-otslabnem-po-burzo-chrez-shokirane-na-muskulite\/","title":{"rendered":"\u041c\u043e\u0436\u0435\u043c \u043b\u0438 \u0434\u0430 \u043d\u0430\u0442\u0440\u0443\u043f\u0430\u043c\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u043c\u0430\u0441\u0430 \u0438\u043b\u0438 \u0434\u0430 \u043e\u0442\u0441\u043b\u0430\u0431\u043d\u0435\u043c \u043f\u043e-\u0431\u044a\u0440\u0437\u043e \u0447\u0440\u0435\u0437 \u201e\u0448\u043e\u043a\u0438\u0440\u0430\u043d\u0435\u201c \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\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\/mojem-li-da-natrupame-muskulna-masa-ili-da-otslabnem-po-burzo-chrez-shokirane-na-muskulite\/#%D0%9A%D0%B0%D0%BA%D0%B2%D0%BE_%D0%BF%D1%80%D0%B0%D0%B2%D0%B8_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B8%D1%82%D0%B5_%D1%83%D1%81%D0%BF%D0%B5%D1%88%D0%BD%D0%B8_%D0%B8_%D0%B8%D0%B7%D0%BB%D0%B8%D1%88%D0%BD%D0%B8_%D0%BB%D0%B8_%D1%81%D0%B0_%D0%BD%D0%B5%D0%BF%D1%80%D0%B5%D0%BA%D1%8A%D1%81%D0%BD%D0%B0%D1%82%D0%B8%D1%82%D0%B5_%D0%BF%D1%80%D0%BE%D0%BC%D0%B5%D0%BD%D0%B8_%D0%B2_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D1%8A%D1%87%D0%BD%D0%B8%D1%8F_%D0%BF%D0%BB%D0%B0%D0%BD_%D0%B8_%E2%80%9E%D1%88%D0%BE%D0%BA%D0%B8%D1%80%D0%B0%D0%BD%D0%B5%D1%82%D0%BE%E2%80%9C_%D0%BD%D0%B0_%D0%BC%D1%83%D1%81%D0%BA%D1%83%D0%BB%D0%B8%D1%82%D0%B5\" title=\"\u041a\u0430\u043a\u0432\u043e \u043f\u0440\u0430\u0432\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0443\u0441\u043f\u0435\u0448\u043d\u0438 \u0438 \u0438\u0437\u043b\u0438\u0448\u043d\u0438 \u043b\u0438 \u0441\u0430 \u043d\u0435\u043f\u0440\u0435\u043a\u044a\u0441\u043d\u0430\u0442\u0438\u0442\u0435 \u043f\u0440\u043e\u043c\u0435\u043d\u0438 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0438\u044f \u043f\u043b\u0430\u043d \u0438 \u201e\u0448\u043e\u043a\u0438\u0440\u0430\u043d\u0435\u0442\u043e\u201c \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435?\">\u041a\u0430\u043a\u0432\u043e \u043f\u0440\u0430\u0432\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0443\u0441\u043f\u0435\u0448\u043d\u0438 \u0438 \u0438\u0437\u043b\u0438\u0448\u043d\u0438 \u043b\u0438 \u0441\u0430 \u043d\u0435\u043f\u0440\u0435\u043a\u044a\u0441\u043d\u0430\u0442\u0438\u0442\u0435 \u043f\u0440\u043e\u043c\u0435\u043d\u0438 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0438\u044f \u043f\u043b\u0430\u043d \u0438 \u201e\u0448\u043e\u043a\u0438\u0440\u0430\u043d\u0435\u0442\u043e\u201c \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435?<\/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\/mojem-li-da-natrupame-muskulna-masa-ili-da-otslabnem-po-burzo-chrez-shokirane-na-muskulite\/#%D0%9F%D1%80%D0%B0%D0%B2%D0%B8%D0%BB%D0%BD%D0%BE%D1%82%D0%BE_%D0%BF%D0%BB%D0%B0%D0%BD%D0%B8%D1%80%D0%B0%D0%BD%D0%B5_%D0%BD%D0%B0_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B8%D1%82%D0%B5_%D0%B2%D0%BE%D0%B4%D0%B8_%D0%B4%D0%BE_%D1%81%D0%B5%D0%BA%D1%81%D0%B8_%D1%84%D0%B8%D0%B3%D1%83%D1%80%D0%B0_%D0%B8_%D0%BF%D0%B5%D1%80%D1%84%D0%B5%D0%BA%D1%82%D0%BD%D0%B0_%D1%81%D0%BF%D0%BE%D1%80%D1%82%D0%BD%D0%B0_%D1%84%D0%BE%D1%80%D0%BC%D0%B0\" title=\"\u041f\u0440\u0430\u0432\u0438\u043b\u043d\u043e\u0442\u043e \u043f\u043b\u0430\u043d\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0432\u043e\u0434\u0438 \u0434\u043e \u0441\u0435\u043a\u0441\u0438 \u0444\u0438\u0433\u0443\u0440\u0430 \u0438 \u043f\u0435\u0440\u0444\u0435\u043a\u0442\u043d\u0430 \u0441\u043f\u043e\u0440\u0442\u043d\u0430 \u0444\u043e\u0440\u043c\u0430\">\u041f\u0440\u0430\u0432\u0438\u043b\u043d\u043e\u0442\u043e \u043f\u043b\u0430\u043d\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0432\u043e\u0434\u0438 \u0434\u043e \u0441\u0435\u043a\u0441\u0438 \u0444\u0438\u0433\u0443\u0440\u0430 \u0438 \u043f\u0435\u0440\u0444\u0435\u043a\u0442\u043d\u0430 \u0441\u043f\u043e\u0440\u0442\u043d\u0430 \u0444\u043e\u0440\u043c\u0430<\/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\/mojem-li-da-natrupame-muskulna-masa-ili-da-otslabnem-po-burzo-chrez-shokirane-na-muskulite\/#%D0%9A%D0%B0%D0%BA_%D0%BF%D1%80%D0%B0%D0%B2%D0%B8%D0%BB%D0%BD%D0%BE_%D0%B4%D0%B0_%D0%BF%D0%BE%D0%B4%D0%BE%D0%B1%D1%80%D0%B8%D1%82%D0%B5_%D1%81%D0%BF%D0%BE%D1%80%D1%82%D0%BD%D0%B0%D1%82%D0%B0_%D1%81%D0%B8_%D0%B5%D1%84%D0%B5%D0%BA%D1%82%D0%B8%D0%B2%D0%BD%D0%BE%D1%81%D1%82_%D0%B8_%D0%B4%D0%B0_%D0%BF%D1%80%D0%B5%D0%BE%D0%B4%D0%BE%D0%BB%D0%B5%D0%B5%D1%82%D0%B5_%D0%B7%D0%B0%D1%81%D1%82%D0%BE%D1%8F_%D0%B2_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B8%D1%82%D0%B5_%D0%B8_%D0%BE%D1%82%D1%81%D0%BB%D0%B0%D0%B1%D0%B2%D0%B0%D0%BD%D0%B5%D1%82%D0%BE\" title=\"\u041a\u0430\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0434\u0430 \u043f\u043e\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u0441\u043f\u043e\u0440\u0442\u043d\u0430\u0442\u0430 \u0441\u0438 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442 \u0438 \u0434\u0430 \u043f\u0440\u0435\u043e\u0434\u043e\u043b\u0435\u0435\u0442\u0435 \u0437\u0430\u0441\u0442\u043e\u044f \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0438 \u043e\u0442\u0441\u043b\u0430\u0431\u0432\u0430\u043d\u0435\u0442\u043e?\">\u041a\u0430\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0434\u0430 \u043f\u043e\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u0441\u043f\u043e\u0440\u0442\u043d\u0430\u0442\u0430 \u0441\u0438 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442 \u0438 \u0434\u0430 \u043f\u0440\u0435\u043e\u0434\u043e\u043b\u0435\u0435\u0442\u0435 \u0437\u0430\u0441\u0442\u043e\u044f \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0438 \u043e\u0442\u0441\u043b\u0430\u0431\u0432\u0430\u043d\u0435\u0442\u043e?<\/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\/mojem-li-da-natrupame-muskulna-masa-ili-da-otslabnem-po-burzo-chrez-shokirane-na-muskulite\/#%D0%A2%D1%80%D0%B8_%D0%BC%D0%B5%D1%85%D0%B0%D0%BD%D0%B8%D0%B7%D0%BC%D0%B0_%D1%81%D1%82%D0%B8%D0%BC%D1%83%D0%BB%D0%B8%D1%80%D0%B0%D1%89%D0%B8_%D1%80%D0%B0%D1%81%D1%82%D0%B5%D0%B6%D0%B0_%D0%BD%D0%B0_%D0%BC%D1%83%D1%81%D0%BA%D1%83%D0%BB%D0%B8%D1%82%D0%B5_%D0%B1%D0%B5%D0%B7_%D0%BA%D0%BE%D0%B8%D1%82%D0%BE_%D0%BD%D1%8F%D0%BC%D0%B0_%D0%B4%D0%B0_%D0%BF%D0%BE%D1%81%D1%82%D0%B8%D0%B3%D0%BD%D0%B5%D1%82%D0%B5_%D1%80%D0%B5%D0%B7%D1%83%D0%BB%D1%82%D0%B0%D1%82%D0%B8\" title=\"\u0422\u0440\u0438 \u043c\u0435\u0445\u0430\u043d\u0438\u0437\u043c\u0430, \u0441\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u0430\u0449\u0438 \u0440\u0430\u0441\u0442\u0435\u0436\u0430 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435, \u0431\u0435\u0437 \u043a\u043e\u0438\u0442\u043e \u043d\u044f\u043c\u0430 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 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href=\"https:\/\/gymbeam.bg\/blog\/mojem-li-da-natrupame-muskulna-masa-ili-da-otslabnem-po-burzo-chrez-shokirane-na-muskulite\/#%D0%9F%D0%B5%D1%80%D0%B8%D0%BE%D0%B4%D0%B8%D0%B7%D0%B0%D1%86%D0%B8%D1%8F_%D0%BD%D0%B0_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B0%D1%82%D0%B0_%D0%BD%D0%B5%D0%BE%D0%B1%D1%85%D0%BE%D0%B4%D0%B8%D0%BC_%D0%BB%D0%B8_%D0%B5_%E2%80%9E%D1%88%D0%BE%D0%BA_%D0%BD%D0%B0_%D0%BC%D1%83%D1%81%D0%BA%D1%83%D0%BB%D0%B8%D1%82%D0%B5%E2%80%9C_%D0%B8_%D1%87%D0%B5%D1%81%D1%82%D0%B0_%D1%81%D0%BC%D1%8F%D0%BD%D0%B0_%D0%BD%D0%B0_%D0%B2%D0%B8%D0%B4%D0%B0_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B0\" title=\"\u041f\u0435\u0440\u0438\u043e\u0434\u0438\u0437\u0430\u0446\u0438\u044f \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430: \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c \u043b\u0438 \u0435 \u201e\u0448\u043e\u043a \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435\u201c \u0438 \u0447\u0435\u0441\u0442\u0430 \u0441\u043c\u044f\u043d\u0430 \u043d\u0430 \u0432\u0438\u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430?\">\u041f\u0435\u0440\u0438\u043e\u0434\u0438\u0437\u0430\u0446\u0438\u044f \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430: \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c \u043b\u0438 \u0435 \u201e\u0448\u043e\u043a \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435\u201c \u0438 \u0447\u0435\u0441\u0442\u0430 \u0441\u043c\u044f\u043d\u0430 \u043d\u0430 \u0432\u0438\u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\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.bg\/blog\/mojem-li-da-natrupame-muskulna-masa-ili-da-otslabnem-po-burzo-chrez-shokirane-na-muskulite\/#%D0%9A%D0%B0%D0%BA%D0%B2%D0%BE_%D0%B4%D0%B0_%D0%B7%D0%B0%D0%BF%D0%BE%D0%BC%D0%BD%D0%B8%D1%82%D0%B5\" title=\"\u041a\u0430\u043a\u0432\u043e \u0434\u0430 \u0437\u0430\u043f\u043e\u043c\u043d\u0438\u0442\u0435?\">\u041a\u0430\u043a\u0432\u043e \u0434\u0430 \u0437\u0430\u043f\u043e\u043c\u043d\u0438\u0442\u0435?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0418\u0441\u0442\u0438\u043d\u0441\u043a\u0438 \u0448\u043e\u043a \u0435, \u043a\u043e\u0433\u0430\u0442\u043e&nbsp;<strong>\u0441\u0443\u0442\u0440\u0438\u043d \u0441\u0435 \u043f\u043e\u043b\u0435\u0435\u0442\u0435 \u0441 \u043b\u0435\u0434\u0435\u043d\u0430 \u0432\u043e\u0434\u0430,<\/strong>&nbsp;\u0441\u0440\u0435\u0449\u043d\u0435\u0442\u0435 \u043c\u0435\u0447\u043a\u0430 \u0432 \u0433\u043e\u0440\u0430\u0442\u0430 \u0438\u043b\u0438 \u0441\u0435 \u043e\u043a\u0430\u0436\u0435\u0442\u0435 \u043f\u0440\u0435\u0434 \u043a\u0430\u0440\u0442\u0430\u0442\u0430 \u043d\u0430 \u043c\u0435\u0442\u0440\u043e\u0442\u043e \u0432 \u041d\u044e \u0419\u043e\u0440\u043a, \u0430\u043a\u043e \u0434\u043e\u0441\u0435\u0433\u0430 \u0441\u0442\u0435 \u0436\u0438\u0432\u0435\u043b\u0438 \u043d\u0430 \u0443\u0435\u0434\u0438\u043d\u0435\u043d\u043e \u043c\u044f\u0441\u0442\u043e. \u0412\u044a\u0437\u043c\u043e\u0436\u043d\u043e \u043b\u0438 \u0435 \u043f\u043e \u0441\u044a\u0449\u0438\u044f \u043d\u0430\u0447\u0438\u043d&nbsp;<strong>\u201e\u0434\u0430 \u0448\u043e\u043a\u0438\u0440\u0430\u0442\u0435 \u0438 \u0434\u0430 \u043e\u0431\u044a\u0440\u043a\u0430\u0442\u0435\u201c \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0441\u0438,<\/strong>&nbsp;\u0442\u0430\u043a\u0430 \u0447\u0435 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u043f\u043e-\u0431\u044a\u0440\u0437\u043e \u0436\u0435\u043b\u0430\u043d\u0438\u0442\u0435 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0418\u0434\u0435\u044f\u0442\u0430 \u0435 \u0434\u043e\u0441\u0442\u0430 \u043f\u043e\u043f\u0443\u043b\u044f\u0440\u043d\u0430, \u0431\u043b\u0430\u0433\u043e\u0434\u0430\u0440\u0435\u043d\u0438\u0435 \u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0438\u0442\u0435 \u0437\u0430 \u0432\u0438\u0441\u043e\u043a\u043e\u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 P90X \u0438 \u0444\u0438\u0442\u043d\u0435\u0441 \u0442\u0440\u0435\u043d\u044c\u043e\u0440\u0430 \u0422\u043e\u043d\u0438 \u0425\u043e\u0440\u0442\u044a\u043d. \u0421\u043f\u043e\u0440\u0435\u0434 \u0442\u0430\u0437\u0438 \u0442\u0435\u043e\u0440\u0438\u044f, \u0437\u0430 \u043f\u043e-\u0431\u044a\u0440\u0437\u0438 \u0438 \u043f\u043e-\u0432\u0438\u0434\u0438\u043c\u0438 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438 \u0435 \u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e&nbsp;<strong>\u043d\u0435\u043f\u0440\u0435\u043a\u044a\u0441\u043d\u0430\u0442\u043e \u0434\u0430 \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0441\u0438 \u0438\u043b\u0438 \u0434\u0430 \u0433\u0438 \u0448\u043e\u043a\u0438\u0440\u0430\u0442\u0435<\/strong>&nbsp;\u043f\u043e \u0434\u0440\u0443\u0433 \u043d\u0430\u0447\u0438\u043d, \u043a\u0430\u0442\u043e \u0433\u0438 \u043f\u043e\u0434\u043b\u0430\u0433\u0430\u0442\u0435 \u043d\u0430 \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u043e \u043f\u0440\u043e\u043c\u0435\u043d\u044f\u0449\u0430 \u0441\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430. \u0422\u044f \u043c\u043e\u0436\u0435 \u0434\u0430 \u0432\u043a\u043b\u044e\u0447\u0432\u0430 \u0435\u043b\u0435\u043c\u0435\u043d\u0442\u0438 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0441\u044a\u0441 \u0441\u043e\u0431\u0441\u0442\u0432\u0435\u043d\u0430 \u0442\u0435\u0436\u0435\u0441\u0442, \u043a\u0430\u0440\u0430\u0442\u0435, \u0439\u043e\u0433\u0430, \u0441\u043f\u0440\u0438\u043d\u0442\u043e\u0432\u0435 \u0438 \u0434\u0440\u0443\u0433\u0438 \u0432\u0438\u0434\u043e\u0432\u0435 \u0441\u043f\u043e\u0440\u0442. \u041d\u0430 \u0430\u043d\u0433\u043b\u0438\u0439\u0441\u043a\u0438 \u0442\u043e\u0437\u0438 \u0442\u0435\u0440\u043c\u0438\u043d \u0435 \u0438\u0437\u0432\u0435\u0441\u0442\u0435\u043d \u043a\u0430\u0442\u043e Muscle Confusion. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-1124x751.jpg\" alt=\"\u041c\u043e\u0436\u0435\u043c \u043b\u0438 \u0434\u0430 \u043d\u0430\u0442\u0440\u0443\u043f\u0430\u043c\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u043c\u0430\u0441\u0430 \u0438\u043b\u0438 \u0434\u0430 \u043e\u0442\u0441\u043b\u0430\u0431\u043d\u0435\u043c \u043f\u043e-\u0431\u044a\u0440\u0437\u043e \u0447\u0440\u0435\u0437 \u201e\u0448\u043e\u043a\u0438\u0440\u0430\u043d\u0435\u201c \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435?\" class=\"wp-image-183539\" style=\"width:843px;height:563px\" title=\"\u041c\u043e\u0436\u0435\u043c \u043b\u0438 \u0434\u0430 \u043d\u0430\u0442\u0440\u0443\u043f\u0430\u043c\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u043c\u0430\u0441\u0430 \u0438\u043b\u0438 \u0434\u0430 \u043e\u0442\u0441\u043b\u0430\u0431\u043d\u0435\u043c \u043f\u043e-\u0431\u044a\u0440\u0437\u043e \u0447\u0440\u0435\u0437 \u201e\u0448\u043e\u043a\u0438\u0440\u0430\u043d\u0435\u201c \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>\u041a\u0430\u0437\u0430\u043d\u043e \u0441 \u043f\u0440\u043e\u0441\u0442\u0438 \u0434\u0443\u043c\u0438, \u0442\u043e\u0432\u0430 \u043e\u0437\u043d\u0430\u0447\u0430\u0432\u0430&nbsp;<strong>\u043d\u0435\u043f\u0440\u0435\u043a\u044a\u0441\u043d\u0430\u0442\u043e \u0434\u0430 \u0438\u0437\u043d\u0435\u043d\u0430\u0434\u0432\u0430\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0441\u0438 \u0441 \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0438 \u0432\u0438\u0434\u043e\u0432\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438,<\/strong>&nbsp;\u0442\u0430\u043a\u0430 \u0447\u0435 \u0434\u0430 \u043d\u0435 \u0441\u0432\u0438\u043a\u0432\u0430\u0442 \u0441 \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d \u0432\u0438\u0434 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043a\u0430\u043a\u0442\u043e \u0438 \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u043e \u0434\u0430 \u0438\u0437\u0438\u0441\u043a\u0432\u0430\u0442\u0435 \u043e\u0442 \u0442\u044f\u0445 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u0430 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442 \u0438 \u0434\u0430 \u043d\u0435 \u0438\u043c \u0434\u0430\u0432\u0430\u0442\u0435 \u0432\u044a\u0437\u043c\u043e\u0436\u043d\u043e\u0441\u0442 \u0437\u0430 \u0440\u0443\u0442\u0438\u043d\u043d\u043e \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430. \u041d\u0435\u043a\u0430 \u0441\u0438 \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u0438\u043c \u0442\u0430\u043a\u044a\u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u043f\u043b\u0430\u043d:&nbsp;<strong>\u0432 \u043f\u043e\u043d\u0435\u0434\u0435\u043b\u043d\u0438\u043a \u0441\u0438\u043b\u043e\u0432\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430, \u0432 \u0441\u0440\u044f\u0434\u0430 \u043a\u0440\u043e\u0441\u0444\u0438\u0442, \u0432 \u043f\u0435\u0442\u044a\u043a \u0442\u0438\u0447\u0430\u043d\u0435 \u0438 \u0432 \u043d\u0435\u0434\u0435\u043b\u044f \u043a\u0440\u044a\u0433\u043e\u0432\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0410\u0437 \u0441\u0430\u043c\u0438\u044f\u0442 \u0434\u043e\u0441\u0442\u0430 \u043f\u044a\u0442\u0438 \u0441\u044a\u043c \u0447\u0443\u0432\u0430\u043b \u0442\u0430\u0437\u0438 \u0438\u0434\u0435\u044f \u043e\u0442 \u0441\u043f\u043e\u0440\u0442\u0438\u0441\u0442\u0438, \u043a\u043e\u0438\u0442\u043e \u0432\u0435\u0447\u0435 \u0441\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u043b\u0438 \u043d\u044f\u043a\u043e\u044f \u0434\u0440\u0443\u0433\u0430 \u0433\u043e\u0434\u0438\u043d\u0430. \u041d\u043e \u043a\u0430\u043a\u0442\u043e \u043f\u0440\u0438 \u0432\u0441\u0438\u0447\u043a\u043e \u043e\u0441\u0442\u0430\u043d\u0430\u043b\u043e, \u0438 \u0442\u0443\u043a \u0432\u0430\u0436\u0438 \u043f\u0440\u0430\u0432\u0438\u043b\u043e\u0442\u043e, \u0447\u0435 \u043d\u0435 \u0432\u0441\u0438\u0447\u043a\u043e, \u043a\u043e\u0435\u0442\u043e \u0431\u043b\u0435\u0441\u0442\u0438, \u0435 \u0437\u043b\u0430\u0442\u043e, \u0430 \u043d\u0435\u0449\u0430\u0442\u0430 \u0441\u0430 \u043c\u0430\u043b\u043a\u043e \u043f\u043e-\u0441\u043b\u043e\u0436\u043d\u0438.<\/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%BF%D1%80%D0%B0%D0%B2%D0%B8_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B8%D1%82%D0%B5_%D1%83%D1%81%D0%BF%D0%B5%D1%88%D0%BD%D0%B8_%D0%B8_%D0%B8%D0%B7%D0%BB%D0%B8%D1%88%D0%BD%D0%B8_%D0%BB%D0%B8_%D1%81%D0%B0_%D0%BD%D0%B5%D0%BF%D1%80%D0%B5%D0%BA%D1%8A%D1%81%D0%BD%D0%B0%D1%82%D0%B8%D1%82%D0%B5_%D0%BF%D1%80%D0%BE%D0%BC%D0%B5%D0%BD%D0%B8_%D0%B2_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D1%8A%D1%87%D0%BD%D0%B8%D1%8F_%D0%BF%D0%BB%D0%B0%D0%BD_%D0%B8_%E2%80%9E%D1%88%D0%BE%D0%BA%D0%B8%D1%80%D0%B0%D0%BD%D0%B5%D1%82%D0%BE%E2%80%9C_%D0%BD%D0%B0_%D0%BC%D1%83%D1%81%D0%BA%D1%83%D0%BB%D0%B8%D1%82%D0%B5\"><\/span>\u041a\u0430\u043a\u0432\u043e \u043f\u0440\u0430\u0432\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0443\u0441\u043f\u0435\u0448\u043d\u0438 \u0438 \u0438\u0437\u043b\u0438\u0448\u043d\u0438 \u043b\u0438 \u0441\u0430 \u043d\u0435\u043f\u0440\u0435\u043a\u044a\u0441\u043d\u0430\u0442\u0438\u0442\u0435 \u043f\u0440\u043e\u043c\u0435\u043d\u0438 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0438\u044f \u043f\u043b\u0430\u043d \u0438 \u201e\u0448\u043e\u043a\u0438\u0440\u0430\u043d\u0435\u0442\u043e\u201c \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0441\u044a\u0441\u0442\u0430\u0432\u0435\u043d\u0438\u044f\u0442&nbsp;<a aria-label=\"tr\u00e9ningov\u00fd pl\u00e1n (opens in a new tab)\" href=\"https:\/\/gymbeam.bg\/blog\/kak-da-sastavite-kachestven-trenirovachen-plan-saveti-primerni-trenirovki-greshki\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u043f\u043b\u0430\u043d<\/a>&nbsp;\u043f\u043e\u0437\u0432\u043e\u043b\u044f\u0432\u0430 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u043f\u043e-\u0434\u043e\u0431\u0440\u0438 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438 \u043e\u0442 \u0434\u044a\u043b\u0433\u043e\u0441\u0440\u043e\u0447\u043d\u0430 \u0433\u043b\u0435\u0434\u043d\u0430 \u0442\u043e\u0447\u043a\u0430 \u043a\u0430\u043a\u0442\u043e \u0441 \u0442\u0435\u0436\u0435\u0441\u0442\u0438\u0442\u0435, \u0442\u0430\u043a\u0430 \u0438 \u0441 \u0442\u044f\u043b\u043e\u0442\u043e \u0441\u0438. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u041a\u0430\u043a\u0432\u0438 \u043f\u0430\u0440\u0430\u043c\u0435\u0442\u0440\u0438 \u0432\u043a\u043b\u044e\u0447\u0432\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0438\u044f\u0442 \u043f\u043b\u0430\u043d?<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u041e\u0431\u0435\u043c \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430,&nbsp;<\/strong>\u043a\u043e\u0439\u0442\u043e\u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u043b\u044f\u0432\u0430 \u0440\u0430\u0431\u043e\u0442\u0430\u0442\u0430, \u043a\u043e\u044f\u0442\u043e \u0441\u0435 \u0438\u0437\u0432\u044a\u0440\u0448\u0432\u0430 \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430, \u043a\u0430\u0442\u043e \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440&nbsp;<strong>\u0431\u0440\u043e\u044f \u0441\u0435\u0440\u0438\u0438 \u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u043f\u0440\u0438 \u0435\u0434\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0438\u043b\u0438 \u0437\u0430 \u043f\u043e-\u0434\u044a\u043b\u044a\u0433 \u043f\u0435\u0440\u0438\u043e\u0434 \u043e\u0442 \u0432\u0440\u0435\u043c\u0435.<\/strong>&nbsp;\u0422\u0443\u043a \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435 \u0441\u044a\u0449\u043e \u0431\u0440\u043e\u044f \u043d\u0430 \u0437\u0430\u0433\u0440\u0435\u0431\u0432\u0430\u043d\u0438\u044f\u0442\u0430 \u0438\u043b\u0438 \u043f\u0440\u043e\u0431\u044f\u0433\u0430\u043d\u0438\u0442\u0435 \u0440\u0430\u0437\u0441\u0442\u043e\u044f\u043d\u0438\u044f.<\/li>\n\n\n\n<li><strong>\u0418\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u043e\u0441\u0442 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430,<\/strong>&nbsp;\u043a\u043e\u0435\u0442\u043e \u0435 \u0441\u0438\u043d\u043e\u043d\u0438\u043c \u043d\u0430 \u0442\u0440\u0443\u0434\u043d\u043e\u0441\u0442\u0442\u0430. \u041f\u0440\u0438 \u0441\u0438\u043b\u043e\u0432\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0441\u0442\u0430\u0432\u0430 \u0432\u044a\u043f\u0440\u043e\u0441 \u0433\u043b\u0430\u0432\u043d\u043e \u0437\u0430&nbsp;<strong>\u0442\u0435\u0436\u0435\u0441\u0442\u0438\u0442\u0435 \u043d\u0430 \u0449\u0430\u043d\u0433\u0430\u0442\u0430,<\/strong>&nbsp;\u0430 \u043f\u0440\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0437\u0430 \u0431\u044f\u0433\u0430\u043d\u0435 \u043c\u043e\u0436\u0435\u043c \u0434\u0430 \u0433\u043e\u0432\u043e\u0440\u0438\u043c \u0437\u0430 \u0441\u043a\u043e\u0440\u043e\u0441\u0442.<\/li>\n\n\n\n<li><strong>\u0427\u0435\u0441\u0442\u043e\u0442\u0430 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0438\u0437\u0440\u0430\u0437\u044f\u0432\u0430 \u043a\u043e\u043b\u043a\u043e \u0447\u0435\u0441\u0442\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435<\/strong>&nbsp;\u0434\u0430\u0434\u0435\u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0433\u0440\u0443\u043f\u0430 \u0438\u043b\u0438 \u0431\u044f\u0433\u0430\u0442\u0435, \u0438\u043b\u0438 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u0443\u0432\u0430\u0442\u0435 \u0434\u0440\u0443\u0433 \u0441\u043f\u043e\u0440\u0442.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041d\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043e\u0447\u0430\u043a\u0432\u0430\u0442\u0435 \u0441\u0435\u0440\u0438\u043e\u0437\u043d\u0438 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438 \u043e\u0442 \u0435\u0434\u043d\u0430 \u0438\u043b\u0438 \u0434\u0432\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0441\u0435\u0434\u043c\u0438\u0447\u043d\u043e \u043f\u043e \u0441\u044a\u0449\u0438\u044f \u043d\u0430\u0447\u0438\u043d, \u043f\u043e \u043a\u043e\u0439\u0442\u043e \u0442\u043e\u0432\u0430 \u043d\u044f\u043c\u0430 \u0434\u0430 \u0441\u0435 \u0441\u043b\u0443\u0447\u0438 \u0438 \u0430\u043a\u043e \u201e\u0441\u0438 \u043b\u044f\u0433\u0430\u0442\u0435 \u0441 \u0449\u0430\u043d\u0433\u0430\u0442\u0430\u201c. \u041d\u0430\u0439-\u043f\u0440\u043e\u0441\u0442\u043e \u043a\u0430\u0437\u0430\u043d\u043e,&nbsp;<strong>\u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0442\u043e\u0447\u043d\u043e \u043a\u043e\u043b\u043a\u043e\u0442\u043e \u0435 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e,<\/strong>&nbsp;\u043d\u0438\u0442\u043e \u043f\u043e\u0432\u0435\u0447\u0435, \u043d\u0438\u0442\u043e \u043f\u043e-\u043c\u0430\u043b\u043a\u043e. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041e\u0442 \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0432\u0440\u0435\u043c\u0435, \u043e\u0431\u0430\u0447\u0435, \u0448\u043e\u043a\u0438\u0440\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0441 \u0434\u0440\u0443\u0433 \u0432\u0438\u0434 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0438\u0437\u0433\u043b\u0435\u0436\u0434\u0430 \u0438\u0434\u0435\u0430\u043b\u043d\u0438\u044f\u0442 \u043d\u0430\u0447\u0438\u043d&nbsp;<strong>\u0434\u0430 \u043f\u0440\u0435\u043e\u0434\u043e\u043b\u0435\u0435\u0442\u0435 \u0437\u0430\u0441\u0442\u043e\u044f \u0432 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0442\u0430 \u0441\u0438 \u0438\u043b\u0438 \u0434\u0430 \u0441\u0435 \u043e\u0442\u044a\u0440\u0432\u0435\u0442\u0435 \u043e\u0442 \u043d\u0430\u0442\u0440\u0443\u043f\u0430\u043d\u0438\u0442\u0435 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438 \u043f\u043e \u041a\u043e\u043b\u0435\u0434\u0430 \u043f\u0440\u0435\u0437 2015 \u0433\u043e\u0434\u0438\u043d\u0430,<\/strong>&nbsp;\u043a\u043e\u0438\u0442\u043e \u0432\u0441\u0435 \u043e\u0449\u0435 \u0432\u0438 \u0442\u0435\u0436\u0430\u0442. \u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u043f\u044a\u043b\u043d\u043e\u0446\u0435\u043d\u043d\u043e \u0438 \u043d\u0430 \u043e\u0442\u043a\u0440\u0438\u0442\u043e. \u041a\u0430\u043a \u0434\u0430 \u0433\u043e \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435, \u0449\u0435 \u043d\u0430\u0443\u0447\u0438\u0442\u0435 \u043e\u0442 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430&nbsp;<a aria-label=\"Outdoorov\u00fd tr\u00e9ning - pre\u010do a ako za\u010da\u0165 s cvi\u010den\u00edm na \u010derstvom vzduchu. (opens in a new tab)\" href=\"https:\/\/gymbeam.bg\/blog\/trenirovki-na-otkrito-zashto-i-kak-da-zapochnem-da-trenirame-na-chist-vuzduh\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u043d\u0430 \u043e\u0442\u043a\u0440\u0438\u0442\u043e \u2013 \u0437\u0430\u0449\u043e \u0438 \u043a\u0430\u043a \u0434\u0430 \u0437\u0430\u043f\u043e\u0447\u043d\u0435\u043c \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u043c\u0435 \u043d\u0430 \u0447\u0438\u0441\u0442 \u0432\u044a\u0437\u0434\u0443\u0445.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-1124x749.jpg\" alt=\"\u041a\u0430\u043a\u0432\u043e \u0449\u0435 \u043a\u0430\u0436\u0435\u0442\u0435 \u0437\u0430 \u0442\u0430\u043a\u043e\u0432\u0430 \u0443\u0441\u043f\u0435\u0448\u043d\u043e \u043e\u0431\u0443\u0447\u0435\u043d\u0438\u0435?\" class=\"wp-image-183552\" style=\"width:843px;height:562px\" title=\"\u041a\u0430\u043a\u0432\u043e \u0449\u0435 \u043a\u0430\u0436\u0435\u0442\u0435 \u0437\u0430 \u0442\u0430\u043a\u043e\u0432\u0430 \u0443\u0441\u043f\u0435\u0448\u043d\u043e \u043e\u0431\u0443\u0447\u0435\u043d\u0438\u0435?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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%BE%D1%82%D0%BE_%D0%BF%D0%BB%D0%B0%D0%BD%D0%B8%D1%80%D0%B0%D0%BD%D0%B5_%D0%BD%D0%B0_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B8%D1%82%D0%B5_%D0%B2%D0%BE%D0%B4%D0%B8_%D0%B4%D0%BE_%D1%81%D0%B5%D0%BA%D1%81%D0%B8_%D1%84%D0%B8%D0%B3%D1%83%D1%80%D0%B0_%D0%B8_%D0%BF%D0%B5%D1%80%D1%84%D0%B5%D0%BA%D1%82%D0%BD%D0%B0_%D1%81%D0%BF%D0%BE%D1%80%D1%82%D0%BD%D0%B0_%D1%84%D0%BE%D1%80%D0%BC%D0%B0\"><\/span>\u041f\u0440\u0430\u0432\u0438\u043b\u043d\u043e\u0442\u043e \u043f\u043b\u0430\u043d\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0432\u043e\u0434\u0438 \u0434\u043e \u0441\u0435\u043a\u0441\u0438 \u0444\u0438\u0433\u0443\u0440\u0430 \u0438 \u043f\u0435\u0440\u0444\u0435\u043a\u0442\u043d\u0430 \u0441\u043f\u043e\u0440\u0442\u043d\u0430 \u0444\u043e\u0440\u043c\u0430<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u041a\u043e\u0433\u0430\u0442\u043e \u0434\u044a\u043b\u0433\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0435 \u043f\u043e\u0441\u0442\u0438\u0433\u0430\u0442\u0435 \u043d\u0430\u043f\u0440\u0435\u0434\u044a\u043a \u0432 \u0441\u0438\u043b\u043e\u0432\u0438\u0442\u0435 \u0438\u043b\u0438 \u0431\u0435\u0433\u0430\u0447\u0435\u0441\u043a\u0438\u0442\u0435 \u0441\u0438 \u043f\u043e\u0441\u0442\u0438\u0436\u0435\u043d\u0438\u044f,<\/strong>&nbsp;\u043c\u043e\u0436\u0435 \u0431\u0438 \u0435 \u0432\u0440\u0435\u043c\u0435 \u0434\u0430 \u043f\u0440\u0435\u043e\u0441\u043c\u0438\u0441\u043b\u0438\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0438\u044f \u0441\u0438 \u043f\u043b\u0430\u043d.&nbsp;<strong>\u041f\u0440\u043e\u0434\u044a\u043b\u0436\u0430\u0432\u0430\u0442\u0435 \u0434\u0430 \u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u043e \u0435\u0434\u043d\u0438 \u0438 \u0441\u044a\u0449\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0435\u0434\u043d\u0430\u043a\u0432\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435<\/strong>&nbsp;\u0438 \u0441 \u0435\u0434\u043d\u0430\u043a\u044a\u0432 \u0431\u0440\u043e\u0439 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f?&nbsp;<strong>\u0412\u0435\u0447\u0435 \u0446\u044f\u043b\u0430 \u0433\u043e\u0434\u0438\u043d\u0430 \u0445\u043e\u0434\u0438\u0442\u0435 \u0434\u0430 \u0442\u0438\u0447\u0430\u0442\u0435 \u0432\u0441\u0435\u043a\u0438 \u0432\u0442\u043e\u0440\u0438 \u0434\u0435\u043d \u043f\u043e \u0442\u0440\u043e\u0442\u043e\u0430\u0440\u0430<\/strong>&nbsp;\u043f\u043e \u0435\u0434\u0438\u043d \u0438 \u0441\u044a\u0449 \u043c\u0430\u0440\u0448\u0440\u0443\u0442 \u0441 \u0435\u0434\u043d\u0430\u043a\u0432\u043e \u0442\u0435\u043c\u043f\u043e?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0422\u043e\u0433\u0430\u0432\u0430 \u043d\u0435 \u0441\u0435 \u0438\u0437\u043d\u0435\u043d\u0430\u0434\u0432\u0430\u0439\u0442\u0435, \u0447\u0435 \u043f\u043e\u0441\u0442\u0438\u0436\u0435\u043d\u0438\u044f\u0442\u0430 \u0432\u0438 \u043d\u0435 \u0441\u0435 \u043f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430\u0442. \u041e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u044a\u0442 \u0432\u0438 \u0438\u043c\u0430 \u0441\u043f\u043e\u0441\u043e\u0431\u043d\u043e\u0441\u0442 \u0434\u0430 \u0441\u0435 \u0430\u0434\u0430\u043f\u0442\u0438\u0440\u0430 \u043a\u044a\u043c \u0432\u0441\u044f\u043a\u043e \u0434\u044a\u043b\u0433\u043e\u0441\u0440\u043e\u0447\u043d\u043e \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435.&nbsp;<strong>\u0421\u0438\u043b\u0430\u0442\u0430 \u0432\u0438 \u0449\u0435 \u0441\u0435 \u0443\u0432\u0435\u043b\u0438\u0447\u0438, \u043d\u044f\u043a\u043e\u0438 \u043e\u0442 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0432\u0438 \u0449\u0435 \u043d\u0430\u0440\u0430\u0441\u043d\u0430\u0442, \u0449\u0435 \u0437\u0430\u0433\u0443\u0431\u0438\u0442\u0435 \u043c\u0430\u043b\u043a\u043e \u043c\u0430\u0437\u043d\u0438\u043d\u0438, \u043e\u0431\u0449\u043e\u0442\u043e \u0432\u0438 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e \u0441\u044a\u0441\u0442\u043e\u044f\u043d\u0438\u0435 \u0438 \u0440\u0430\u0431\u043e\u0442\u0430\u0442\u0430 \u043d\u0430 \u043a\u0440\u044a\u0432\u043e\u043d\u043e\u0441\u043d\u0430\u0442\u0430 \u0441\u0438\u0441\u0442\u0435\u043c\u0430 \u0449\u0435 \u0441\u0435 \u043f\u043e\u0434\u043e\u0431\u0440\u0438,<\/strong>&nbsp;\u0437\u0430 \u0434\u0430 \u043c\u043e\u0436\u0435 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u044a\u0442 \u0432\u0438 \u0434\u0430 \u043e\u0442\u0433\u043e\u0432\u043e\u0440\u0438 \u043d\u0430 \u0438\u0437\u0438\u0441\u043a\u0432\u0430\u043d\u0438\u044f\u0442\u0430 \u043a\u044a\u043c \u043d\u0435\u0433\u043e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0418 \u0432\u044a\u043f\u0440\u0435\u043a\u0438 \u0447\u0435&nbsp;<strong>\u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0430\u0432\u0430\u0442\u0435 \u0434\u0430 \u0438\u0437\u0438\u0441\u043a\u0432\u0430\u0442\u0435 \u0435\u0434\u043d\u043e \u0438 \u0441\u044a\u0449\u043e \u043e\u0442 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0430 \u0441\u0438,<\/strong>&nbsp;\u043d\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043e\u0447\u0430\u043a\u0432\u0430\u0442\u0435 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438\u0442\u0435 \u043e\u0442 \u0430\u0434\u0430\u043f\u0442\u0430\u0446\u0438\u044f\u0442\u0430 \u0434\u0430 \u0441\u0435 \u043f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430\u0442, \u043a\u0430\u043a\u0442\u043e \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440 \u0432\u0441\u0435 \u043f\u043e-\u043c\u0443\u0441\u043a\u0443\u043b\u0435\u0441\u0442\u0438 \u0433\u044a\u0440\u0434\u0438 \u0441\u043b\u0435\u0434 \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u043e \u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0435\u0434\u043d\u0438 \u0438 \u0441\u044a\u0449\u0438 \u0442\u0435\u0436\u0435\u0441\u0442\u0438 \u043e\u0442 \u043b\u0435\u0436\u0430\u043d\u043a\u0430. \u041d\u0438\u0442\u043e \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043e\u0447\u0430\u043a\u0432\u0430\u0442\u0435, \u0447\u0435 \u0449\u0435 \u043f\u0440\u043e\u0431\u044f\u0433\u0430\u0442\u0435 \u0434\u043e\u0431\u0440\u0435 \u043c\u0430\u0440\u0430\u0442\u043e\u043d\u0441\u043a\u0430\u0442\u0430 \u0434\u0438\u0441\u0442\u0430\u043d\u0446\u0438\u044f, \u0430\u043a\u043e \u0431\u044f\u0433\u0430\u0442\u0435 \u043f\u043e 10 \u043a\u0438\u043b\u043e\u043c\u0435\u0442\u0440\u0430 \u0432\u0441\u0435\u043a\u0438 \u0432\u0442\u043e\u0440\u0438 \u0434\u0435\u043d. \u0422\u0443\u043a \u0435 \u043c\u044f\u0441\u0442\u043e\u0442\u043e \u0434\u0430 \u0432\u0438 \u043f\u0440\u0438\u043f\u043e\u043c\u043d\u0438\u043c \u0435\u0434\u043d\u0430 \u0441\u0442\u0430\u0440\u0430, \u043d\u043e \u0437\u0430 \u0441\u043c\u0435\u0442\u043a\u0430 \u043d\u0430 \u0442\u043e\u0432\u0430 \u043e\u0442\u043b\u0438\u0447\u043d\u0430 \u0441\u0442\u0430\u0442\u0438\u044f, \u043a\u043e\u044f\u0442\u043e \u043c\u043e\u0436\u0435 \u0434\u0430 \u0432\u0438 \u0437\u0430\u0438\u043d\u0442\u0435\u0440\u0435\u0441\u0443\u0432\u0430:&nbsp;<a aria-label=\"Klasick\u00e9 kardio alebo HIIT tr\u00e9ning - \u010do spa\u013euje tuk lep\u0161ie? (opens in a new tab)\" href=\"https:\/\/gymbeam.bg\/blog\/klasichesko-kardio-ili-hiit-trenirovki-koe-izgarq-mazninite-po-dobre\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u041a\u043b\u0430\u0441\u0438\u0447\u0435\u0441\u043a\u043e \u043a\u0430\u0440\u0434\u0438\u043e \u0438\u043b\u0438 HIIT \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u2013 \u043a\u043e\u0435 \u0438\u0437\u0433\u0430\u0440\u044f \u043c\u0430\u0437\u043d\u0438\u043d\u0438\u0442\u0435 \u043f\u043e-\u0434\u043e\u0431\u0440\u0435?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-1124x749.jpg\" alt=\"\u041f\u0440\u0430\u0432\u0438\u043b\u043d\u043e\u0442\u043e \u043f\u043b\u0430\u043d\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0432\u043e\u0434\u0438 \u0434\u043e \u0441\u0435\u043a\u0441\u0438 \u0444\u0438\u0433\u0443\u0440\u0430 \u0438 \u043f\u0435\u0440\u0444\u0435\u043a\u0442\u043d\u0430 \u0441\u043f\u043e\u0440\u0442\u043d\u0430 \u0444\u043e\u0440\u043c\u0430\" class=\"wp-image-183567\" style=\"width:843px;height:562px\" title=\"\u041f\u0440\u0430\u0432\u0438\u043b\u043d\u043e\u0442\u043e \u043f\u043b\u0430\u043d\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0432\u043e\u0434\u0438 \u0434\u043e \u0441\u0435\u043a\u0441\u0438 \u0444\u0438\u0433\u0443\u0440\u0430 \u0438 \u043f\u0435\u0440\u0444\u0435\u043a\u0442\u043d\u0430 \u0441\u043f\u043e\u0440\u0442\u043d\u0430 \u0444\u043e\u0440\u043c\u0430\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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%9A%D0%B0%D0%BA_%D0%BF%D1%80%D0%B0%D0%B2%D0%B8%D0%BB%D0%BD%D0%BE_%D0%B4%D0%B0_%D0%BF%D0%BE%D0%B4%D0%BE%D0%B1%D1%80%D0%B8%D1%82%D0%B5_%D1%81%D0%BF%D0%BE%D1%80%D1%82%D0%BD%D0%B0%D1%82%D0%B0_%D1%81%D0%B8_%D0%B5%D1%84%D0%B5%D0%BA%D1%82%D0%B8%D0%B2%D0%BD%D0%BE%D1%81%D1%82_%D0%B8_%D0%B4%D0%B0_%D0%BF%D1%80%D0%B5%D0%BE%D0%B4%D0%BE%D0%BB%D0%B5%D0%B5%D1%82%D0%B5_%D0%B7%D0%B0%D1%81%D1%82%D0%BE%D1%8F_%D0%B2_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B8%D1%82%D0%B5_%D0%B8_%D0%BE%D1%82%D1%81%D0%BB%D0%B0%D0%B1%D0%B2%D0%B0%D0%BD%D0%B5%D1%82%D0%BE\"><\/span>\u041a\u0430\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0434\u0430 \u043f\u043e\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u0441\u043f\u043e\u0440\u0442\u043d\u0430\u0442\u0430 \u0441\u0438 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442 \u0438 \u0434\u0430 \u043f\u0440\u0435\u043e\u0434\u043e\u043b\u0435\u0435\u0442\u0435 \u0437\u0430\u0441\u0442\u043e\u044f \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0438 \u043e\u0442\u0441\u043b\u0430\u0431\u0432\u0430\u043d\u0435\u0442\u043e?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0410\u043a\u043e \u0438\u0441\u043a\u0430\u0442\u0435&nbsp;<strong>\u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u043e \u0434\u0430 \u0441\u0435 \u043f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430\u0442\u0435, \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u043f\u043e\u0432\u0438\u0448\u0430\u0432\u0430\u0442\u0435 \u0438\u0437\u0438\u0441\u043a\u0432\u0430\u043d\u0438\u044f\u0442\u0430 \u043a\u044a\u043c \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0430 \u0441\u0438, \u0437\u0430<\/strong>&nbsp;\u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0442\u0430\u043a\u0430 \u043d\u0430\u0440\u0435\u0447\u0435\u043d\u043e\u0442\u043e \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0438\u0432\u043d\u043e \u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430\u043d\u0435 \u043d\u0430 \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435\u0442\u043e (progressive overload) \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435, \u043a\u043e\u0435\u0442\u043e \u0449\u0435 \u0432\u0438 \u043e\u0441\u0438\u0433\u0443\u0440\u0438 \u043f\u043e-\u0441\u0438\u043b\u0435\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u0438\u043c\u043f\u0443\u043b\u0441 \u0438 \u043f\u043e-\u0434\u043e\u0431\u0440\u0438 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438 \u0432 \u0434\u044a\u043b\u0433\u043e\u0441\u0440\u043e\u0447\u0435\u043d \u043f\u043b\u0430\u043d.<span style=\"color:#ff6600\" class=\"tadv-color\"> [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u041f\u0440\u043e\u0433\u0440\u0435\u0441\u0438\u0432\u043d\u043e \u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430\u043d\u0435 \u043d\u0430 \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435\u0442\u043e \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0441:<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u0423\u0432\u0435\u043b\u0438\u0447\u0435\u043d \u043e\u0431\u0435\u043c \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435<\/strong>&nbsp;\u043f\u043e\u0434 \u0444\u043e\u0440\u043c\u0430\u0442\u0430 \u043d\u0430 \u043f\u043e-\u0433\u043e\u043b\u044f\u043c \u0431\u0440\u043e\u0439 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438 \u0441\u0435\u0440\u0438\u0438 \u043e\u0442 \u0434\u0430\u0434\u0435\u043d\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0432 \u0440\u0430\u043c\u043a\u0438\u0442\u0435 \u043d\u0430 \u0435\u0434\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430. \u0417\u0430 \u043d\u0430\u0447\u0430\u043b\u043e \u0435 \u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e&nbsp;<strong>\u0432\u043c\u0435\u0441\u0442\u043e 3 \u0441\u0435\u0440\u0438\u0438 \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u0438\u0442\u0435 4.<\/strong>&nbsp;\u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0438&nbsp;<strong>\u043e\u0449\u0435 \u0435\u0434\u043d\u043e \u0434\u043e\u043f\u044a\u043b\u043d\u0438\u0442\u0435\u043b\u043d\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043d\u0430\u0434 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0438\u044f \u043f\u043b\u0430\u043d.<\/strong><\/li>\n\n\n\n<li><strong>\u041f\u043e-\u0433\u043e\u043b\u044f\u043c\u0430 \u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u043e\u0441\u0442 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435<\/strong>, \u043a\u043e\u044f\u0442\u043e \u0449\u0435 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0447\u0440\u0435\u0437&nbsp;<strong>\u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430\u043d\u0435 \u043d\u0430 \u0442\u0435\u0436\u0435\u0441\u0442\u0438\u0442\u0435.<\/strong>&nbsp;\u0411\u0440\u043e\u044f\u0442 \u0441\u0435 \u0434\u043e\u0440\u0438 \u043e\u043d\u0435\u0437\u0438 \u043c\u0430\u043b\u043a\u0438 \u0442\u0435\u0436\u0435\u0441\u0442\u0438 \u043e\u0442 1,25 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0430. \u0422\u0430\u043a\u0430 \u0449\u0435 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u043f\u043e-\u0433\u043e\u043b\u044f\u043c\u043e \u043c\u0435\u0445\u0430\u043d\u0438\u0447\u043d\u043e \u043d\u0430\u043f\u0440\u0435\u0436\u0435\u043d\u0438\u0435 \u0432 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435, \u043a\u043e\u0435\u0442\u043e \u0435 \u0435\u0434\u043d\u043e \u043e\u0442 \u0443\u0441\u043b\u043e\u0432\u0438\u044f\u0442\u0430 \u0437\u0430 \u0440\u0430\u0441\u0442\u0435\u0436 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435.<\/li>\n\n\n\n<li><strong>\u0427\u0440\u0435\u0437 \u0441\u044a\u043a\u0440\u0430\u0449\u0430\u0432\u0430\u043d\u0435 \u043d\u0430 \u0432\u0440\u0435\u043c\u0435\u0442\u043e \u0437\u0430 \u043f\u043e\u0447\u0438\u0432\u043a\u0430 \u043c\u0435\u0436\u0434\u0443 \u0441\u0435\u0440\u0438\u0438\u0442\u0435<\/strong>&nbsp;\u0449\u0435 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u0432\u0441\u044f\u043a\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0437\u0430 \u043f\u043e-\u043a\u0440\u0430\u0442\u043a\u043e \u0432\u0440\u0435\u043c\u0435 \u0438 \u0449\u0435 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435&nbsp;<strong>\u043f\u043e-\u0433\u043e\u043b\u044f\u043c \u043c\u0435\u0442\u0430\u0431\u043e\u043b\u0438\u0442\u0435\u043d \u0441\u0442\u0440\u0435\u0441,&nbsp;<\/strong><strong>\u043a\u043e\u0439\u0442\u043e \u0435 \u0435\u0434\u043d\u043e \u043e\u0442 \u0443\u0441\u043b\u043e\u0432\u0438\u044f\u0442\u0430 \u0437\u0430 \u0440\u0430\u0441\u0442\u0435\u0436 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435.<\/strong><\/li>\n\n\n\n<li><strong>\u0423\u0434\u044a\u043b\u0436\u0430\u0432\u0430\u0439\u043a\u0438 \u0432\u0440\u0435\u043c\u0435\u0442\u0440\u0430\u0435\u043d\u0435\u0442\u043e \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e,<\/strong>&nbsp;\u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430\u0442\u0435 \u0432\u0440\u0435\u043c\u0435\u0442\u043e, \u043f\u0440\u0435\u0437 \u043a\u043e\u0435\u0442\u043e \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0441\u0430 \u043d\u0430\u043f\u0440\u0435\u0433\u043d\u0430\u0442\u0438 (TUT) \u0438 \u0442\u0430\u043a\u0430 \u043e\u0442\u043d\u043e\u0432\u043e&nbsp;<strong>\u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430\u0442\u0435 \u043c\u0435\u0442\u0430\u0431\u043e\u043b\u0438\u0442\u043d\u0438\u044f \u0441\u0442\u0440\u0435\u0441.<\/strong><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u041a\u043e\u043b\u043a\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430 \u0437\u0430 \u0435\u0434\u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0433\u0440\u0443\u043f\u0430 \u0441\u0430 \u0440\u0430\u0437\u0443\u043c\u043d\u0438 \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430?&nbsp;<\/strong>\u041d\u043e\u0440\u043c\u0430\u043b\u043d\u043e \u0442\u043e\u0432\u0430 \u0441\u0430 40-60 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f. \u041d\u0430 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u0430\u0442\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0434\u043e\u0431\u0430\u0432\u0438\u0442\u0435 \u043e\u0449\u0435&nbsp;<strong>4-6 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u043f\u0440\u0438 \u043a\u043e\u043c\u043f\u043b\u0435\u043a\u0441\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f<\/strong>&nbsp;\u0438\u043b\u0438&nbsp;<strong>8-12 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u043f\u0440\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0431\u043e\u0434\u0438\u0431\u0438\u043b\u0434\u0438\u043d\u0433.<\/strong>[6] \u0410\u043a\u043e \u043d\u0435 \u0437\u043d\u0430\u0435\u0442\u0435 \u043a\u0430\u043a \u0434\u0430 \u0441\u0438 \u0441\u044a\u0441\u0442\u0430\u0432\u0438\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u043f\u043b\u0430\u043d, \u0449\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u043d\u0430\u0448\u0430\u0442\u0430 \u0441\u0442\u0430\u0442\u0438\u044f&nbsp;<strong><a aria-label=\"Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n - tipy, tr\u00e9ningy, naj\u010dastej\u0161ie chyby. (opens in a new tab)\" href=\"https:\/\/gymbeam.bg\/blog\/kak-da-sastavite-kachestven-trenirovachen-plan-saveti-primerni-trenirovki-greshki\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u041a\u0430\u043a \u0434\u0430 \u0441\u0438 \u0441\u044a\u0441\u0442\u0430\u0432\u0438\u0442\u0435 \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u043f\u043b\u0430\u043d \u2013 \u0441\u044a\u0432\u0435\u0442\u0438, \u043f\u0440\u0438\u043c\u0435\u0440\u043d\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0438 \u043d\u0430\u0439-\u0447\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438\u0442\u0435 \u0433\u0440\u0435\u0448\u043a\u0438.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-1124x751.jpg\" alt=\"\u041a\u0430\u043a \u0434\u0430 \u043f\u0440\u0435\u043e\u0434\u043e\u043b\u0435\u0435\u043c \u0441\u0442\u0430\u0433\u043d\u0430\u0446\u0438\u044f\u0442\u0430 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0438 \u043e\u0442\u0441\u043b\u0430\u0431\u0432\u0430\u043d\u0435\u0442\u043e?\" class=\"wp-image-183580\" style=\"width:843px;height:563px\" title=\"\u041a\u0430\u043a \u0434\u0430 \u043f\u0440\u0435\u043e\u0434\u043e\u043b\u0435\u0435\u043c \u0441\u0442\u0430\u0433\u043d\u0430\u0446\u0438\u044f\u0442\u0430 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0438 \u043e\u0442\u0441\u043b\u0430\u0431\u0432\u0430\u043d\u0435\u0442\u043e?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%A2%D1%80%D0%B8_%D0%BC%D0%B5%D1%85%D0%B0%D0%BD%D0%B8%D0%B7%D0%BC%D0%B0_%D1%81%D1%82%D0%B8%D0%BC%D1%83%D0%BB%D0%B8%D1%80%D0%B0%D1%89%D0%B8_%D1%80%D0%B0%D1%81%D1%82%D0%B5%D0%B6%D0%B0_%D0%BD%D0%B0_%D0%BC%D1%83%D1%81%D0%BA%D1%83%D0%BB%D0%B8%D1%82%D0%B5_%D0%B1%D0%B5%D0%B7_%D0%BA%D0%BE%D0%B8%D1%82%D0%BE_%D0%BD%D1%8F%D0%BC%D0%B0_%D0%B4%D0%B0_%D0%BF%D0%BE%D1%81%D1%82%D0%B8%D0%B3%D0%BD%D0%B5%D1%82%D0%B5_%D1%80%D0%B5%D0%B7%D1%83%D0%BB%D1%82%D0%B0%D1%82%D0%B8\"><\/span>\u0422\u0440\u0438 \u043c\u0435\u0445\u0430\u043d\u0438\u0437\u043c\u0430, \u0441\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u0430\u0449\u0438 \u0440\u0430\u0441\u0442\u0435\u0436\u0430 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435, \u0431\u0435\u0437 \u043a\u043e\u0438\u0442\u043e \u043d\u044f\u043c\u0430 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0421\u043f\u043e\u0440\u0435\u0434 \u0438\u0437\u0447\u0435\u0440\u043f\u0430\u0442\u0435\u043b\u043d\u0430\u0442\u0430 \u0440\u0430\u0437\u0440\u0430\u0431\u043e\u0442\u043a\u0430 \u043d\u0430 \u0428\u044c\u043e\u043d\u0444\u0435\u043b\u0434 (2010 \u0433.), \u043e\u0441\u043d\u043e\u0432\u043d\u0438\u0442\u0435 \u0442\u0440\u0438 \u0444\u0430\u043a\u0442\u043e\u0440\u0430 \u0437\u0430 \u0440\u0430\u0441\u0442\u0435\u0436 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0432 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442 \u043e\u0442 \u0441\u0438\u043b\u043e\u0432\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0441\u0430 \u0441\u043b\u0435\u0434\u043d\u0438\u0442\u0435: <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u041c\u0435\u0445\u0430\u043d\u0438\u0447\u043d\u043e \u043d\u0430\u043f\u0440\u0435\u0436\u0435\u043d\u0438\u0435.&nbsp;<\/strong>\u041f\u043e-\u0433\u043e\u043b\u044f\u043c\u043e \u043c\u0435\u0445\u0430\u043d\u0438\u0447\u043d\u043e \u043d\u0430\u043f\u0440\u0435\u0436\u0435\u043d\u0438\u0435 \u0441\u0435 \u043f\u043e\u0441\u0442\u0438\u0433\u0430 \u0441 \u043f\u043e-\u0433\u043e\u043b\u044f\u043c\u0430 \u0442\u0435\u0436\u0435\u0441\u0442 \u0432\u044a\u0440\u0445\u0443 \u0449\u0430\u043d\u0433\u0430\u0442\u0430.<\/li>\n\n\n\n<li><strong>\u0423\u0432\u0440\u0435\u0436\u0434\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435.&nbsp;<\/strong>\u0422\u043e \u0435 \u0441\u043b\u0435\u0434\u0441\u0442\u0432\u0438\u0435 \u043e\u0442 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u043e\u0442\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435, \u043a\u043e\u0435\u0442\u043e \u043f\u0440\u0438\u0447\u0438\u043d\u044f\u0432\u0430 \u043c\u0438\u043a\u0440\u043e\u0442\u0440\u0430\u0432\u043c\u0438 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435. \u0412\u043f\u043e\u0441\u043b\u0435\u0434\u0441\u0442\u0432\u0438\u0435 \u0442\u0435\u0437\u0438&nbsp;<strong>\u043c\u0438\u043a\u0440\u043e\u0442\u0440\u0430\u0432\u043c\u0438 \u0437\u0430\u0437\u0434\u0440\u0430\u0432\u044f\u0432\u0430\u0442 \u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0441\u0442\u0430\u0432\u0430\u0442 \u043f\u043e-\u0433\u043e\u043b\u0435\u043c\u0438 \u0438 \u043f\u043e-\u0441\u0438\u043b\u043d\u0438.<\/strong><\/li>\n\n\n\n<li><strong>\u041c\u0435\u0442\u0430\u0431\u043e\u043b\u0438\u0442\u0435\u043d \u0441\u0442\u0440\u0435\u0441.<\/strong>&nbsp;\u041f\u0440\u043e\u0432\u043e\u043a\u0438\u0440\u0430\u0442\u0435 \u0433\u043e \u0441&nbsp;<strong>\u043f\u043e-\u0434\u044a\u043b\u0433\u043e \u0432\u0440\u0435\u043c\u0435, \u043f\u0440\u0435\u0437 \u043a\u043e\u0435\u0442\u043e \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0441\u0430 \u043f\u043e\u0434 \u043d\u0430\u043f\u0440\u0435\u0436\u0435\u043d\u0438\u0435<\/strong>&nbsp;(TUT \u2013 Time Under Tension) \u0438\u043b\u0438 \u0441&nbsp;<strong>\u043f\u043e\u0432\u0435\u0447\u0435 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u0432 \u0441\u0435\u0440\u0438\u0438\u0442\u0435, \u043d\u0430\u0440\u0435\u0447\u0435\u043d\u0438 \u201e\u0441\u0435\u0440\u0438\u044f \u0437\u0430 \u043d\u0430\u043f\u043e\u043c\u043f\u0432\u0430\u043d\u0435\u201c<\/strong>&nbsp;\u0438\u043b\u0438 \u0441 \u043f\u043e-\u0441\u0442\u0430\u0440\u043e\u0442\u043e \u043f\u043e\u043d\u044f\u0442\u0438\u0435 \u201e\u043f\u043e\u0434\u043f\u0430\u043b\u0432\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u201c.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9F%D0%B5%D1%80%D0%B8%D0%BE%D0%B4%D0%B8%D0%B7%D0%B0%D1%86%D0%B8%D1%8F_%D0%BD%D0%B0_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B0%D1%82%D0%B0_%D0%BD%D0%B5%D0%BE%D0%B1%D1%85%D0%BE%D0%B4%D0%B8%D0%BC_%D0%BB%D0%B8_%D0%B5_%E2%80%9E%D1%88%D0%BE%D0%BA_%D0%BD%D0%B0_%D0%BC%D1%83%D1%81%D0%BA%D1%83%D0%BB%D0%B8%D1%82%D0%B5%E2%80%9C_%D0%B8_%D1%87%D0%B5%D1%81%D1%82%D0%B0_%D1%81%D0%BC%D1%8F%D0%BD%D0%B0_%D0%BD%D0%B0_%D0%B2%D0%B8%D0%B4%D0%B0_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B0\"><\/span>\u041f\u0435\u0440\u0438\u043e\u0434\u0438\u0437\u0430\u0446\u0438\u044f \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430: \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c \u043b\u0438 \u0435 \u201e\u0448\u043e\u043a \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435\u201c \u0438 \u0447\u0435\u0441\u0442\u0430 \u0441\u043c\u044f\u043d\u0430 \u043d\u0430 \u0432\u0438\u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u041a\u043b\u044e\u0447 \u043a\u044a\u043c \u043d\u0435\u043f\u0440\u0435\u043a\u044a\u0441\u043d\u0430\u0442\u043e \u043f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0441\u043f\u043e\u0440\u0442\u043d\u0438\u0442\u0435 \u043f\u043e\u0441\u0442\u0438\u0436\u0435\u043d\u0438\u044f \u0438 \u043f\u0440\u0435\u043e\u0434\u043e\u043b\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0437\u0430\u0441\u0442\u043e\u044f \u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0441\u044a\u0441\u0442\u0430\u0432\u0435\u043d\u0438\u044f\u0442 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u043f\u043b\u0430\u043d,&nbsp;<\/strong>\u0441\u044a\u043e\u0431\u0440\u0430\u0437\u0435\u043d \u0441 \u043e\u0441\u043d\u043e\u0432\u043d\u0438\u0442\u0435 \u0444\u0430\u043a\u0442\u043e\u0440\u0438 \u0437\u0430 \u0440\u0430\u0441\u0442\u0435\u0436 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435. \u0423\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u043e\u0441\u0442\u0442\u0430 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u043d\u0435 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0435 \u0431\u0435\u0437\u043a\u0440\u0430\u0439\u043d\u043e. \u041a\u0430\u0442\u043e \u0447\u0430\u0441\u0442 \u043e\u0442 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0438\u044f \u043f\u043b\u0430\u043d \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430&nbsp;<strong>\u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u0435 \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435\u0442\u043e \u0432 \u043c\u0435\u0437\u043e\u0446\u0438\u043a\u044a\u043b\u0430<\/strong>&nbsp;(\u0441\u0440\u0435\u0434\u043d\u043e\u0441\u0440\u043e\u0447\u0435\u043d \u043f\u0435\u0440\u0438\u043e\u0434 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438)&nbsp;<strong>\u0441 \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0438\u0442\u0435\u043b\u043d\u043e\u0441\u0442 \u043e\u043a\u043e\u043b\u043e 4-8 \u0441\u0435\u0434\u043c\u0438\u0446\u0438.<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[3] [7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0421\u043b\u0435\u0434 \u0442\u043e\u0437\u0438 \u043f\u043e-\u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u0435\u043d \u0431\u043b\u043e\u043a \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0438\u043c\u0430 \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u0438\u0442\u0435\u043b\u043d\u043e \u0435\u0434\u043d\u043e\u0441\u0435\u0434\u043c\u0438\u0447\u043d\u0430 \u0444\u0430\u0437\u0430 \u043d\u0430 \u0440\u0430\u0437\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435 \u043e\u0442 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438,<\/strong>&nbsp;\u043a\u043e\u0435\u0442\u043e \u043e\u0431\u0430\u0447\u0435 \u043d\u0435 \u043e\u0437\u043d\u0430\u0447\u0430\u0432\u0430 \u043b\u0435\u0436\u0430\u043d\u0435 \u043d\u0430 \u0434\u0438\u0432\u0430\u043d\u0430 \u0438 \u0433\u043b\u0435\u0434\u0430\u043d\u0435 \u043d\u0430 Netflix. \u0420\u0430\u0437\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435 \u043e\u0437\u043d\u0430\u0447\u0430\u0432\u0430&nbsp;<strong>\u043d\u0430\u043c\u0430\u043b\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u043e\u0441\u0442\u0442\u0430 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0433\u0440\u0443\u0431\u043e \u043d\u0430\u043f\u043e\u043b\u043e\u0432\u0438\u043d\u0430,<\/strong>&nbsp;\u0437\u0430 \u0434\u0430 \u0441\u0435 \u043f\u0440\u043e\u044f\u0432\u0438 \u043d\u0430\u043f\u044a\u043b\u043d\u043e \u0430\u0434\u0430\u043f\u0442\u0430\u0446\u0438\u044f\u0442\u0430 \u043a\u044a\u043c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435. \u041f\u0440\u043e\u0441\u0442\u043e \u043a\u0430\u0437\u0430\u043d\u043e, \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430&nbsp;<strong>\u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435 \u0442\u0435\u0436\u0435\u0441\u0442\u0438\u0442\u0435 \u0438\u043b\u0438 \u0431\u0440\u043e\u044f \u043d\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0442\u0435 \u0441\u0435\u0440\u0438\u0438.<\/strong>&nbsp;\u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0441\u0435 \u0432\u044a\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u0438 \u043e\u0442 \u043f\u043e-\u0434\u044a\u043b\u0433\u0438 \u043f\u043e\u0447\u0438\u0432\u043a\u0438 \u043c\u0435\u0436\u0434\u0443 \u0441\u0435\u0440\u0438\u0438\u0442\u0435. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0428\u043e\u043a\u044a\u0442 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0438 \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u0438\u0442\u0435 \u043f\u0440\u043e\u043c\u0435\u043d\u0438 \u043d\u0430 \u0432\u0438\u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u043d\u044f\u043c\u0430 \u0434\u0430 \u0432\u0438 \u0434\u043e\u043d\u0435\u0441\u0430\u0442 \u043f\u043e-\u0434\u043e\u0431\u0440\u0438 \u0438 \u043f\u043e-\u0431\u044a\u0440\u0437\u0438 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438.<\/strong> \u041d\u0430\u043f\u0440\u043e\u0442\u0438\u0432, \u0442\u0435 \u043c\u043e\u0433\u0430\u0442 \u0434\u0430 \u0443\u0434\u044a\u043b\u0436\u0430\u0442 \u043f\u044a\u0442\u044f \u0434\u043e \u043a\u0440\u0430\u0439\u043d\u0430\u0442\u0430 \u0446\u0435\u043b. \u041f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u0441\u0438, \u0447\u0435 <strong>\u0446\u0435\u043b\u0442\u0430 \u0432\u0438 \u0435 \u0434\u0430 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u0435 \u0441\u0438\u043b\u0430\u0442\u0430 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430<\/strong> \u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0432\u0438 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u0435 \u0444\u043e\u043a\u0443\u0441\u0438\u0440\u0430 \u043f\u0440\u0435\u0434\u0438\u043c\u043d\u043e \u0432\u044a\u0440\u0445\u0443 \u0442\u0435\u0436\u043a\u0438 \u043a\u043e\u043c\u043f\u043b\u0435\u043a\u0441\u043d\u0438 \u0441\u0438\u043b\u043e\u0432\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043a\u0430\u0442\u043e <a aria-label=\"drepy (opens in a new tab)\" href=\"https:\/\/gymbeam.bg\/blog\/klekove-pravilna-tehnika-polzite-ot-tqh-varianti-na-izpulnenieto-im\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u043a\u043b\u0435\u043a\u043e\u0432\u0435<\/a>, <a href=\"https:\/\/gymbeam.bg\/blog\/murtva-tqga-kakvi-greshki-pravim-nai-chesto-pri-neq-i-kak-da-gi-izbegnem2-2\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430<\/a> \u0438\u043b\u0438 \u043d\u0430\u043f\u0430\u0434\u0438. \u041d\u043e \u0432\u043c\u0435\u0441\u0442\u043e \u0442\u0430\u043a\u0438\u0432\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0435\u0434\u043d\u0430 <strong>\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0441\u044a\u0441 \u0441\u043e\u0431\u0441\u0442\u0432\u0435\u043d\u043e \u0442\u0435\u0433\u043b\u043e, \u0430 \u0441\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u2013 \u043a\u0440\u044a\u0433\u043e\u0432\u0430 HIIT<\/strong> <strong>\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430.<\/strong> \u0422\u043e\u0432\u0430 \u043d<strong>\u044f\u043c\u0430 \u0434\u0430 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0446\u0435\u043b\u0442\u0430 \u0441\u0438<\/strong>. \u041f\u0430\u0440\u0430\u0434\u043e\u043a\u0441\u0430\u043b\u043d\u043e \u0435, \u043d\u043e \u0442\u0430\u0437\u0438 \u0441\u0442\u0440\u0430\u0442\u0435\u0433\u0438\u044f \u0449\u0435 \u0432\u0438 \u043b\u0438\u0448\u0438 \u043e\u0442 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0442\u0430 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-1124x749.jpg\" alt=\"\u0422\u0440\u0438 \u043c\u0435\u0445\u0430\u043d\u0438\u0437\u043c\u0430, \u0441\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u0430\u0449\u0438 \u0440\u0430\u0441\u0442\u0435\u0436\u0430 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435\" class=\"wp-image-183594\" style=\"width:843px;height:562px\" title=\"\u0422\u0440\u0438 \u043c\u0435\u0445\u0430\u043d\u0438\u0437\u043c\u0430, \u0441\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u0430\u0449\u0438 \u0440\u0430\u0441\u0442\u0435\u0436\u0430 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u0417\u0430 \u043f\u043e-\u0434\u043e\u0431\u0440\u0430 \u043c\u043e\u0442\u0438\u0432\u0430\u0446\u0438\u044f, \u0432\u043c\u0435\u0441\u0442\u043e \u0434\u0430 \u0448\u043e\u043a\u0438\u0440\u0430\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0441\u0438, \u043f\u043e\u043d\u044f\u043a\u043e\u0433\u0430 \u0435 \u043f\u043e-\u0434\u043e\u0431\u0440\u0435 \u0434\u0430 \u043f\u0440\u043e\u043c\u0435\u043d\u0438\u0442\u0435 \u0440\u0435\u0434\u0430 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430<\/h3>\n\n\n\n<p>\u0412 \u043f\u0440\u043e\u0443\u0447\u0432\u0430\u043d\u0435 \u043d\u0430 Enek Baz-Valle \u0438 \u043a\u043e\u043b\u0435\u043a\u0442\u0438\u0432 (2019 \u0433.) \u0438\u0437\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u0438\u0442\u0435 \u0443\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u043b\u0438, \u0447\u0435&nbsp;<strong>\u0440\u0435\u0434\u0443\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430<\/strong>&nbsp;\u0432 \u0440\u0430\u043c\u043a\u0438\u0442\u0435 \u043d\u0430 8-\u0441\u0435\u0434\u043c\u0438\u0447\u0435\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u043f\u043b\u0430\u043d, \u0431\u0430\u0437\u0438\u0440\u0430\u043d \u043d\u0430 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438\u0442\u0435 \u043e\u0442 \u043a\u043e\u043c\u043f\u044e\u0442\u044a\u0440\u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430, \u043f\u0440\u0430\u0432\u0438&nbsp;<strong>\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u043f\u043e-\u043c\u0430\u043b\u043a\u043e \u0434\u043e\u0441\u0430\u0434\u043d\u0430 \u0437\u0430 \u0435\u043a\u0441\u043f\u0435\u0440\u0438\u043c\u0435\u043d\u0442\u0430\u043b\u043d\u0430 \u0433\u0440\u0443\u043f\u0430 \u0441\u043f\u043e\u0440\u0442\u0438\u0441\u0442\u0438, \u043e\u0442\u043a\u043e\u043b\u043a\u043e\u0442\u043e \u043a\u043b\u0430\u0441\u0438\u0447\u0435\u0441\u043a\u0430\u0442\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430,<\/strong>&nbsp;\u043f\u0440\u0438 \u043a\u043e\u044f\u0442\u043e \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u043d\u0430\u0442\u0430 \u0433\u0440\u0443\u043f\u0430 \u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u043b\u0430 \u043f\u043e \u0435\u0434\u0438\u043d \u0438 \u0441\u044a\u0449, \u0442\u043e\u0447\u043d\u043e \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u043f\u043b\u0430\u043d. \u0418 \u0434\u0432\u0435\u0442\u0435 \u0433\u0440\u0443\u043f\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u043b\u0438 4 \u043f\u044a\u0442\u0438 \u0441\u0435\u0434\u043c\u0438\u0447\u043d\u043e, \u043f\u0440\u0435\u043c\u0438\u043d\u0430\u043b\u0438 \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u0438\u0442\u0435\u043b\u043d\u043e \u0435\u0434\u043d\u0430\u043a\u044a\u0432 \u043e\u0431\u0435\u043c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0438 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0430\u043b\u0438 \u0431\u043b\u0438\u0437\u043a\u0438 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438. \u041d\u043e \u043d\u0435 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0431\u044a\u0440\u043a\u0430\u0442\u0435 \u0440\u0435\u0434\u0443\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u043f\u0440\u0438\u043d\u0446\u0438\u043f\u0438\u0442\u0435 \u043d\u0430 \u201e\u0448\u043e\u043a\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435\u201c, \u043a\u043e\u0438\u0442\u043e \u0441\u0435 \u043e\u0441\u043d\u043e\u0432\u0430\u0432\u0430\u0442 \u043d\u0430 \u043f\u0440\u043e\u043c\u044f\u043d\u0430 \u043d\u0430 \u0432\u0438\u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0414\u043e\u043a\u0430\u0442\u043e \u043d\u044f\u043c\u0430\u0442\u0435 \u043a\u043e\u043d\u043a\u0440\u0435\u0442\u043d\u0438 \u0446\u0435\u043b\u0438, \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u0443\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0440\u0430\u0437\u043b\u0438\u0447\u0435\u043d \u0441\u043f\u043e\u0440\u0442 \u043f\u0440\u0438 \u0432\u0441\u044f\u043a\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0441\u044a\u0449\u043e \u043c\u043e\u0436\u0435 \u0434\u0430 \u0431\u044a\u0434\u0435 \u043e\u0442 \u043f\u043e\u043b\u0437\u0430<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u0420\u0435\u0434\u0443\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0432\u0438\u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430<\/strong>&nbsp;\u043f\u0440\u0435\u0437 \u0441\u0435\u0434\u043c\u0438\u0446\u0430\u0442\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0431\u044a\u0434\u0435 \u043e\u0442 \u043f\u043e\u043b\u0437\u0430, \u043d\u0430\u0439-\u043c\u0430\u043b\u043a\u043e\u0442\u043e \u0437\u0430\u0440\u0430\u0434\u0438 \u0442\u043e\u0432\u0430, \u0447\u0435&nbsp;<strong>\u043d\u044f\u043c\u0430 \u0434\u0430 \u0441\u0435 \u043e\u0442\u0435\u0433\u0447\u0438\u0442\u0435 \u0431\u044a\u0440\u0437\u043e \u0438 \u0434\u0430 \u0438\u0437\u043f\u0430\u0434\u043d\u0435\u0442\u0435 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u0441\u0442\u0435\u0440\u0435\u043e\u0442\u0438\u043f.<\/strong>&nbsp;\u0422\u0430\u043a\u0430 \u0449\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043e\u0447\u0430\u043a\u0432\u0430\u0442\u0435 \u0440\u0430\u0437\u043d\u043e\u043e\u0431\u0440\u0430\u0437\u043d\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0438 \u0449\u0435 \u0431\u044a\u0434\u0435\u0442\u0435 \u043f\u043e-\u043c\u043e\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0438. \u041d\u043e \u0442\u043e\u0432\u0430, \u0440\u0430\u0437\u0431\u0438\u0440\u0430 \u0441\u0435, \u0435 \u0441\u044a\u0432\u0441\u0435\u043c \u0438\u043d\u0434\u0438\u0432\u0438\u0434\u0443\u0430\u043b\u043d\u043e.<\/li>\n\n\n\n<li><strong><strong>\u0411\u043b\u0430\u0433\u043e\u0434\u0430\u0440\u0435\u043d\u0438\u0435 \u043d\u0430 \u043a\u043e\u043c\u0431\u0438\u043d\u0430\u0446\u0438\u044f \u043e\u0442 \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0438 \u0441\u043f\u043e\u0440\u0442\u043d\u0438 \u0434\u0435\u0439\u043d\u043e\u0441\u0442\u0438<\/strong><\/strong>&nbsp;(\u0441\u0438\u043b\u043e\u0432\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438, HIIT, \u0442\u0438\u0447\u0430\u043d\u0435, \u043a\u0440\u043e\u0441\u0444\u0438\u0442 \u0438 \u0434\u0440.),<strong>&nbsp;<strong>\u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0440\u0430\u0431\u043e\u0442\u0438\u0442\u0435 \u0432\u044a\u0440\u0445\u0443 \u043f\u043e\u0447\u0442\u0438 \u0432\u0441\u0438\u0447\u043a\u0438 \u043a\u043e\u043c\u043f\u043e\u043d\u0435\u043d\u0442\u0438 \u043d\u0430 \u0441\u043f\u043e\u0440\u0442\u043d\u0430\u0442\u0430 \u0444\u043e\u0440\u043c\u0430,<\/strong><\/strong>&nbsp;\u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u0430 \u0441\u0438\u043b\u0430, \u0441\u0438\u043b\u043e\u0432\u0430 \u0438\u0437\u0434\u0440\u044a\u0436\u043b\u0438\u0432\u043e\u0441\u0442, \u0441\u043a\u043e\u0440\u043e\u0441\u0442\u043d\u0430 \u0438\u0437\u0434\u0440\u044a\u0436\u043b\u0438\u0432\u043e\u0441\u0442 \u0438\u043b\u0438 \u043e\u0431\u0449\u0430 \u0430\u0435\u0440\u043e\u0431\u043d\u0430 \u0438\u0437\u0434\u0440\u044a\u0436\u043b\u0438\u0432\u043e\u0441\u0442 \u0438 \u043f\u043e \u0442\u043e\u0437\u0438 \u043d\u0430\u0447\u0438\u043d \u0434\u0430 \u043f\u043e\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u0446\u044f\u043b\u043e\u0441\u0442\u043d\u0430\u0442\u0430 \u0441\u0438 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0430 \u0444\u043e\u0440\u043c\u0430. \u0410\u043a\u043e \u0438\u043c\u0430\u0442\u0435 \u043f\u0440\u043e\u0431\u043b\u0435\u043c \u0441 \u0440\u0435\u0434\u043e\u0432\u043d\u043e\u0442\u043e \u0441\u043f\u043e\u0440\u0442\u0443\u0432\u0430\u043d\u0435 \u0438 \u0442\u043e\u0432\u0430 \u0432\u0438 \u043f\u0440\u0435\u0447\u0438 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0446\u0435\u043b\u0438\u0442\u0435 \u0441\u0438, \u043c\u043e\u0436\u0435 \u0434\u0430 \u0432\u0438 \u0435 \u043f\u043e\u043b\u0435\u0437\u043d\u0430 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430<strong>&nbsp;<strong><a href=\"https:\/\/gymbeam.bg\/blog\/shest-saveta-za-zhelyazna-disciplina-postigane-na-vashite-fitnes-celi\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0428\u0435\u0441\u0442 \u0441\u0442\u044a\u043f\u043a\u0438 \u043a\u044a\u043c \u0436\u0435\u043b\u044f\u0437\u043d\u0430 \u0441\u0430\u043c\u043e\u0434\u0438\u0441\u0446\u0438\u043f\u043b\u0438\u043d\u0430, \u043a\u043e\u0438\u0442\u043e \u043c\u043e\u0433\u0430\u0442 \u0434\u0430 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0430\u0442 \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.<\/a><\/strong><\/strong><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9A%D0%B0%D0%BA%D0%B2%D0%BE_%D0%B4%D0%B0_%D0%B7%D0%B0%D0%BF%D0%BE%D0%BC%D0%BD%D0%B8%D1%82%D0%B5\"><\/span>\u041a\u0430\u043a\u0432\u043e \u0434\u0430 \u0437\u0430\u043f\u043e\u043c\u043d\u0438\u0442\u0435?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u0414\u043e\u0431\u0440\u0438\u0442\u0435 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438 \u0432 \u0443\u0447\u0438\u043b\u0438\u0449\u0435, \u0432 \u0440\u0430\u0431\u043e\u0442\u0430\u0442\u0430 \u0438\u043b\u0438 \u0432 \u0441\u043f\u043e\u0440\u0442\u0430 \u0441\u0435 \u0434\u044a\u043b\u0436\u0430\u0442 \u043d\u0430 \u0443\u043f\u043e\u0440\u0438\u0442\u0430 \u0440\u0430\u0431\u043e\u0442\u0430, \u0442\u044a\u0440\u043f\u0435\u043d\u0438\u0435, \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u0441\u0442\u0432\u043e \u0438 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0441\u044a\u0441\u0442\u0430\u0432\u0435\u043d \u043f\u043b\u0430\u043d.<\/strong>&nbsp;\u041a\u043e\u0433\u0430\u0442\u043e \u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0434\u043e \u0437\u0430\u0441\u0442\u043e\u0439 \u0432 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438\u0442\u0435, \u0435 \u0432\u0440\u0435\u043c\u0435 \u0434\u0430 \u043f\u0440\u0435\u0440\u0430\u0437\u0433\u043b\u0435\u0434\u0430\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0438\u044f \u0441\u0438 \u043f\u043b\u0430\u043d \u0438 \u0434\u0430 \u043f\u043e\u043c\u0438\u0441\u043b\u0438\u0442\u0435 \u0434\u0430\u043b\u0438 \u0435 \u0441\u044a\u0441\u0442\u0430\u0432\u0435\u043d \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e.&nbsp;<strong>\u041d\u044f\u043c\u0430 \u0441\u043c\u0438\u0441\u044a\u043b \u0434\u0430 \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0430\u0432\u0430\u0442\u0435 \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u043f\u043e \u0441\u044a\u0449\u0438\u044f \u043d\u0430\u0447\u0438\u043d \u0438 \u0434\u0430 \u043e\u0447\u0430\u043a\u0432\u0430\u0442\u0435 \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0438 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0420\u044a\u043a\u0430 \u0437\u0430 \u0440\u044a\u043a\u0430 \u0441 \u043e\u043f\u0442\u0438\u043c\u0430\u043b\u043d\u0438\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u043f\u043b\u0430\u043d, \u0441\u044a\u0441\u0442\u0430\u0432\u0435\u043d \u0441\u043f\u043e\u0440\u0435\u0434 \u043f\u0440\u0438\u043d\u0446\u0438\u043f\u0438\u0442\u0435 \u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0438\u0432\u043d\u043e\u0442\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435, \u0432\u044a\u0440\u0432\u044f\u0442 \u0438 \u0434\u0440\u0443\u0433\u0438 \u0444\u0430\u043a\u0442\u043e\u0440\u0438, \u0441\u0432\u044a\u0440\u0437\u0430\u043d\u0438 \u0441 \u043d\u0430\u0447\u0438\u043d\u0430 \u043d\u0430 \u0436\u0438\u0432\u043e\u0442. \u0411\u0435\u0437 \u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0441\u044a\u043d, \u0431\u0435\u0437 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0445\u0440\u0430\u043d\u0435\u043d\u0435 \u0438 \u0440\u0430\u0431\u043e\u0442\u0435\u0439\u043a\u0438 \u043f\u043e\u0434 \u0441\u0442\u0440\u0435\u0441 \u0449\u0435 \u0432\u0438 \u0431\u044a\u0434\u0435 \u043c\u043d\u043e\u0433\u043e \u043f\u043e-\u0442\u0440\u0443\u0434\u043d\u043e \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0446\u0435\u043b\u0438\u0442\u0435 \u0441\u0438, \u043e\u0442\u043a\u043e\u043b\u043a\u043e\u0442\u043e \u0430\u043a\u043e \u0441\u0435&nbsp;<strong>\u0444\u043e\u043a\u0443\u0441\u0438\u0440\u0430\u0442\u0435 \u0432\u044a\u0440\u0445\u0443 \u043f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u043d\u0430\u0447\u0438\u043d\u0430 \u0441\u0438 \u043d\u0430 \u0436\u0438\u0432\u043e\u0442.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0427\u0435\u0441\u0442\u0438\u0442\u0435 \u043f\u0440\u043e\u043c\u0435\u043d\u0438 \u043d\u0430 \u0432\u0438\u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0438 \u0432\u0438\u0434\u0430 \u0441\u043f\u043e\u0440\u0442, \u0437\u0430 \u0434\u0430 \u0448\u043e\u043a\u0438\u0440\u0430\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0441\u0438 \u0441\u043f\u043e\u0440\u0435\u0434 \u043f\u0440\u0438\u043d\u0446\u0438\u043f\u0430 \u043d\u0430 Muscle Confusion, \u0437\u0430 \u0441\u044a\u0436\u0430\u043b\u0435\u043d\u0438\u0435 \u043d\u044f\u043c\u0430 \u0434\u0430 \u0432\u0438 \u0434\u043e\u043d\u0435\u0441\u0430\u0442 \u043f\u043e-\u0431\u044a\u0440\u0437\u0438 \u0438 \u043f\u043e-\u0434\u043e\u0431\u0440\u0438 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438.&nbsp;<strong>\u041e\u0447\u0430\u043a\u0432\u0430\u043d\u0438\u0442\u0435 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438 \u0449\u0435 \u0434\u043e\u0439\u0434\u0430\u0442 \u0441 \u0432\u0441\u0435 \u043f\u043e-\u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u0449\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0438 \u0441 \u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0432\u0440\u0435\u043c\u0435 \u0437\u0430 \u0432\u044a\u0437\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430\u043d\u0435.<\/strong>&nbsp;\u041f\u0440\u043e\u0441\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0431\u044a\u0434\u0435\u0442\u0435 \u0442\u044a\u0440\u043f\u0435\u043b\u0438\u0432\u0438 \u0438 \u0434\u0430 \u0441\u0435 \u0434\u043e\u0432\u0435\u0440\u0438\u0442\u0435 \u043d\u0430 \u043f\u0440\u043e\u0446\u0435\u0441\u0430. \u0418\u0434\u0435\u0430\u043b\u043d\u043e \u0435 \u0434\u0430 \u043a\u043e\u043d\u0441\u0443\u043b\u0442\u0438\u0440\u0430\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0438\u044f \u0441\u0438 \u043f\u043b\u0430\u043d \u0441 \u043e\u043f\u0438\u0442\u0435\u043d \u0442\u0440\u0435\u043d\u044c\u043e\u0440.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0412\u044f\u0440\u0432\u0430\u043c\u0435, \u0447\u0435 \u0441 \u0442\u0430\u0437\u0438 \u0441\u0442\u0430\u0442\u0438\u044f \u0443\u0441\u043f\u044f\u0445\u043c\u0435 \u0434\u0430 \u043e\u0442\u0433\u043e\u0432\u043e\u0440\u0438\u043c \u043d\u0430 \u0432\u0441\u0438\u0447\u043a\u0438 \u0432\u0430\u0448\u0438 \u0432\u044a\u043f\u0440\u043e\u0441\u0438. \u0410\u043a\u043e \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430 \u0432\u0438 \u0435 \u0445\u0430\u0440\u0435\u0441\u0430\u043b\u0430 \u0438 \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u044f \u043f\u0440\u0435\u043f\u043e\u0440\u044a\u0447\u0430\u0442\u0435 \u043d\u0430 \u043d\u044f\u043a\u043e\u0439 \u043e\u0442 \u043f\u0440\u0438\u044f\u0442\u0435\u043b\u0438\u0442\u0435 \u0441\u0438, \u043d\u0435 \u0441\u0435 \u043a\u043e\u043b\u0435\u0431\u0430\u0439\u0442\u0435 \u0438 \u044f&nbsp;<strong>\u0441\u043f\u043e\u0434\u0435\u043b\u0435\u0442\u0435.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0418\u0441\u0442\u0438\u043d\u0441\u043a\u0438 \u0448\u043e\u043a \u0435, \u043a\u043e\u0433\u0430\u0442\u043e \u0441\u0443\u0442\u0440\u0438\u043d \u0441\u0435 \u043f\u043e\u043b\u0435\u0435\u0442\u0435 \u0441 \u043b\u0435\u0434\u0435\u043d\u0430 \u0432\u043e\u0434\u0430, \u0441\u0440\u0435\u0449\u043d\u0435\u0442\u0435 \u043c\u0435\u0447\u043a\u0430 \u0432 \u0433\u043e\u0440\u0430\u0442\u0430 \u0438\u043b\u0438 \u0441\u0435 \u043e\u043a\u0430\u0436\u0435\u0442\u0435 \u043f\u0440\u0435\u0434 \u043a\u0430\u0440\u0442\u0430\u0442\u0430 \u043d\u0430 \u043c\u0435\u0442\u0440\u043e\u0442\u043e \u0432 \u041d\u044e \u0419\u043e\u0440\u043a, \u0430\u043a\u043e \u0434\u043e\u0441\u0435\u0433\u0430 \u0441\u0442\u0435 \u0436\u0438\u0432\u0435\u043b\u0438 \u043d\u0430 \u0443\u0435\u0434\u0438\u043d\u0435\u043d\u043e \u043c\u044f\u0441\u0442\u043e. \u0412\u044a\u0437\u043c\u043e\u0436\u043d\u043e \u043b\u0438 \u0435 \u043f\u043e \u0441\u044a\u0449\u0438\u044f \u043d\u0430\u0447\u0438\u043d &#8220;\u0434\u0430 \u0448\u043e\u043a\u0438\u0440\u0430\u0442\u0435 \u0438 \u0434\u0430 \u043e\u0431\u044a\u0440\u043a\u0430\u0442\u0435&#8221; \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0441\u0438, \u0442\u0430\u043a\u0430 \u0447\u0435 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u043f\u043e-\u0431\u044a\u0440\u0437\u043e \u0436\u0435\u043b\u0430\u043d\u0438\u0442\u0435 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438?<\/p>\n","protected":false},"author":65,"featured_media":183652,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[81],"tags":[6367,7183,7477],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-251553","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-trenyrovchny-planove-y-upraznenyia","8":"tag-6367","9":"tag-7183","10":"tag-7477","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u041c\u043e\u0436\u0435\u043c \u043b\u0438 \u0434\u0430 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