{"id":253216,"date":"2021-05-07T13:03:31","date_gmt":"2021-05-07T11:03:31","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=253216"},"modified":"2021-05-07T13:04:13","modified_gmt":"2021-05-07T11:04:13","slug":"razgriavane-streching-i-razpuskane-naistina-li-sa-vajni","status":"publish","type":"post","link":"https:\/\/gymbeam.bg\/blog\/razgriavane-streching-i-razpuskane-naistina-li-sa-vajni\/","title":{"rendered":"\u0420\u0430\u0437\u0433\u0440\u044f\u0432\u0430\u043d\u0435, \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0438 \u0440\u0430\u0437\u043f\u0443\u0441\u043a\u0430\u043d\u0435 &#8211; \u043d\u0430\u0438\u0441\u0442\u0438\u043d\u0430 \u043b\u0438 \u0441\u0430 \u0432\u0430\u0436\u043d\u0438?"},"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\/razgriavane-streching-i-razpuskane-naistina-li-sa-vajni\/#%D0%A0%D0%B0%D0%B7%D0%BB%D0%B8%D0%BA%D0%B0%D1%82%D0%B0_%D0%BC%D0%B5%D0%B6%D0%B4%D1%83_%D1%81%D1%82%D1%80%D0%B5%D1%87%D0%B8%D0%BD%D0%B3_%D0%B7%D0%B0%D0%B3%D1%80%D1%8F%D0%B2%D0%BA%D0%B0_%D0%B8_%D1%80%D0%B0%D0%B7%D0%BF%D1%83%D1%81%D0%BA%D0%B0%D0%BD%D0%B5\" title=\"\u0420\u0430\u0437\u043b\u0438\u043a\u0430\u0442\u0430 \u043c\u0435\u0436\u0434\u0443 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433, \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430 \u0438 \u0440\u0430\u0437\u043f\u0443\u0441\u043a\u0430\u043d\u0435\">\u0420\u0430\u0437\u043b\u0438\u043a\u0430\u0442\u0430 \u043c\u0435\u0436\u0434\u0443 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433, \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430 \u0438 \u0440\u0430\u0437\u043f\u0443\u0441\u043a\u0430\u043d\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\/razgriavane-streching-i-razpuskane-naistina-li-sa-vajni\/#%D0%9F%D0%BE%D0%BB%D0%B7%D0%B8_%D0%BE%D1%82_%D1%81%D1%82%D1%80%D0%B5%D1%87%D0%B8%D0%BD%D0%B3%D0%B0_%D0%B8_%D0%BE%D1%82_%D0%B7%D0%B0%D0%B3%D1%80%D1%8F%D0%B2%D0%BA%D0%B0%D1%82%D0%B0_%D0%BD%D0%B0_%D0%BC%D1%83%D1%81%D0%BA%D1%83%D0%BB%D0%B8%D1%82%D0%B5\" title=\"\u041f\u043e\u043b\u0437\u0438 \u043e\u0442 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433\u0430 \u0438 \u043e\u0442 \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430\u0442\u0430 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435\">\u041f\u043e\u043b\u0437\u0438 \u043e\u0442 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433\u0430 \u0438 \u043e\u0442 \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430\u0442\u0430 \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-3\" href=\"https:\/\/gymbeam.bg\/blog\/razgriavane-streching-i-razpuskane-naistina-li-sa-vajni\/#%D0%9F%D0%BE%D0%BB%D0%B7%D0%B8_%D0%BE%D1%82_%D1%80%D0%B0%D0%B7%D0%BF%D1%83%D1%81%D0%BA%D0%B0%D0%BD%D0%B5%D1%82%D0%BE\" title=\"\u041f\u043e\u043b\u0437\u0438 \u043e\u0442 \u0440\u0430\u0437\u043f\u0443\u0441\u043a\u0430\u043d\u0435\u0442\u043e\">\u041f\u043e\u043b\u0437\u0438 \u043e\u0442 \u0440\u0430\u0437\u043f\u0443\u0441\u043a\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\/razgriavane-streching-i-razpuskane-naistina-li-sa-vajni\/#%D0%92%D0%B8%D0%B4%D0%BE%D0%B2%D0%B5_%D1%81%D1%82%D1%80%D0%B5%D1%87%D0%B8%D0%BD%D0%B3\" title=\"\u0412\u0438\u0434\u043e\u0432\u0435 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433\">\u0412\u0438\u0434\u043e\u0432\u0435 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.bg\/blog\/razgriavane-streching-i-razpuskane-naistina-li-sa-vajni\/#%D0%9A%D0%B0%D0%BA_%D0%B4%D0%B0_%D0%BF%D1%80%D0%B0%D0%B2%D0%B8%D0%BC_%D0%BF%D1%80%D0%B0%D0%B2%D0%B8%D0%BB%D0%B5%D0%BD_%D0%B8_%D0%B5%D1%84%D0%B5%D0%BA%D1%82%D0%B8%D0%B2%D0%B5%D0%BD_%D1%81%D1%82%D1%80%D0%B5%D1%87%D0%B8%D0%BD%D0%B3\" title=\"\u041a\u0430\u043a \u0434\u0430 \u043f\u0440\u0430\u0432\u0438\u043c \u043f\u0440\u0430\u0432\u0438\u043b\u0435\u043d \u0438 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u0435\u043d \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433\">\u041a\u0430\u043a \u0434\u0430 \u043f\u0440\u0430\u0432\u0438\u043c \u043f\u0440\u0430\u0432\u0438\u043b\u0435\u043d \u0438 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u0435\u043d \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433<\/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\/razgriavane-streching-i-razpuskane-naistina-li-sa-vajni\/#%D0%92%D0%B8%D0%B4%D0%BE%D0%B2%D0%B5_%D1%81%D1%82%D1%80%D0%B5%D1%87%D0%B8%D0%BD%D0%B3_%D1%81%D0%BF%D0%BE%D1%80%D0%B5%D0%B4_%D0%B3%D1%80%D1%83%D0%BF%D0%B8%D1%82%D0%B5_%D0%BC%D1%83%D1%81%D0%BA%D1%83%D0%BB%D0%B8\" title=\"\u0412\u0438\u0434\u043e\u0432\u0435 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0441\u043f\u043e\u0440\u0435\u0434 \u0433\u0440\u0443\u043f\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\">\u0412\u0438\u0434\u043e\u0432\u0435 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0441\u043f\u043e\u0440\u0435\u0434 \u0433\u0440\u0443\u043f\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0421\u0442\u0440\u0435\u0447\u0438\u043d\u0433\u044a\u0442 \u0438 \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430\u0442\u0430 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u0430 \u0432&nbsp;<strong>\u043e\u0441\u043d\u043e\u0432\u0430\u0442\u0430 \u043d\u0430 \u0432\u0441\u0435\u043a\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u043f\u043b\u0430\u043d,<\/strong>&nbsp;\u043a\u043e\u0435\u0442\u043e \u0437\u0430 \u0441\u044a\u0436\u0430\u043b\u0435\u043d\u0438\u0435 \u0447\u0435\u0441\u0442\u043e \u0441\u0435 \u0437\u0430\u0431\u0440\u0430\u0432\u044f. \u0412 \u0441\u044a\u0449\u043e\u0442\u043e \u0432\u0440\u0435\u043c\u0435 \u0442\u0435 \u0438\u0433\u0440\u0430\u044f\u0442&nbsp;<strong>\u043d\u0430\u0438\u0441\u0442\u0438\u043d\u0430 \u0432\u0430\u0436\u043d\u0430 \u0440\u043e\u043b\u044f \u0437\u0430 \u0438\u0437\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0430\u0442\u0443\u0440\u0430\u0442\u0430, \u043e\u0444\u043e\u0440\u043c\u044f\u043d\u0435 \u043d\u0430 \u0440\u0435\u043b\u0435\u0444\u0430 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435,<\/strong>&nbsp;\u043a\u0430\u043a\u0442\u043e \u0438 \u0437\u0430&nbsp;<strong>\u043f\u0440\u0435\u0434\u043f\u0430\u0437\u0432\u0430\u043d\u0435 \u043e\u0442 \u0442\u0440\u0430\u0432\u043c\u0438.<\/strong>&nbsp;\u041f\u0440\u043e\u0447\u0435\u0442\u0435\u0442\u0435 \u043a\u0430\u043a\u0432\u0438&nbsp;<strong>\u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0437\u0430 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433<\/strong>&nbsp;\u043f\u043e\u0437\u043d\u0430\u0432\u0430\u043c\u0435 \u0438&nbsp;<strong>\u043a\u0430\u043a\u0432\u0438 \u043f\u043e\u043b\u0437\u0438 \u043d\u043e\u0441\u044f\u0442.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2]<\/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%A0%D0%B0%D0%B7%D0%BB%D0%B8%D0%BA%D0%B0%D1%82%D0%B0_%D0%BC%D0%B5%D0%B6%D0%B4%D1%83_%D1%81%D1%82%D1%80%D0%B5%D1%87%D0%B8%D0%BD%D0%B3_%D0%B7%D0%B0%D0%B3%D1%80%D1%8F%D0%B2%D0%BA%D0%B0_%D0%B8_%D1%80%D0%B0%D0%B7%D0%BF%D1%83%D1%81%D0%BA%D0%B0%D0%BD%D0%B5\"><\/span>\u0420\u0430\u0437\u043b\u0438\u043a\u0430\u0442\u0430 \u043c\u0435\u0436\u0434\u0443 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433, \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430 \u0438 \u0440\u0430\u0437\u043f\u0443\u0441\u043a\u0430\u043d\u0435<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0420\u0430\u0437\u043b\u0438\u043a\u0430\u0442\u0430 \u043c\u0435\u0436\u0434\u0443&nbsp;<strong>\u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0438 \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430<\/strong>&nbsp;\u043f\u0440\u0435\u0434\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0441\u0435 \u0431\u0430\u0437\u0438\u0440\u0430 \u043d\u0430 \u0442\u0435\u0445\u043d\u0438\u0442\u0435 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\u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442&nbsp;<strong>\u043f\u0440\u0435\u0434\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430,<\/strong>&nbsp;\u043d\u043e \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0438 \u0441\u043b\u0435\u0434 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430\u0435\u0434\u043d\u043e \u0441&nbsp;<strong>\u0440\u0430\u0437\u043f\u0443\u0441\u043a\u0430\u043d\u0435.<\/strong>&nbsp;\u0418 \u0442\u0440\u0438\u0442\u0435 \u0444\u043e\u0440\u043c\u0438 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441\u0430&nbsp;<strong>\u0447\u0430\u0441\u0442 \u043e\u0442 \u043a\u043e\u043c\u043f\u043b\u0435\u043a\u0441,<\/strong>&nbsp;\u043a\u043e\u0439\u0442\u043e&nbsp;<strong>\u043f\u043e\u0434\u043f\u043e\u043c\u0430\u0433\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2] [3] [4]<\/span><\/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\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/jeanmarko_DSC03515-898x1124.jpg\" alt=\"\u0420\u0430\u0437\u0433\u0440\u044f\u0432\u0430\u043d\u0435, \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0438 \u0440\u0430\u0437\u043f\u0443\u0441\u043a\u0430\u043d\u0435 - \u043d\u0430\u0438\u0441\u0442\u0438\u043d\u0430 \u043b\u0438 \u0441\u0430 \u0432\u0430\u0436\u043d\u0438?\" title=\"\u0420\u0430\u0437\u0433\u0440\u044f\u0432\u0430\u043d\u0435, \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0438 \u0440\u0430\u0437\u043f\u0443\u0441\u043a\u0430\u043d\u0435 - \u043d\u0430\u0438\u0441\u0442\u0438\u043d\u0430 \u043b\u0438 \u0441\u0430 \u0432\u0430\u0436\u043d\u0438?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">\u0417\u0430\u0433\u0440\u044f\u0432\u043a\u0430<\/h3>\n\n\n\n<p>\u0417\u0430\u0433\u0440\u044f\u0432\u043a\u0430\u0442\u0430 \u043f\u0440\u0435\u0434\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0435&nbsp;<strong>\u0432\u0430\u0436\u043d\u0430 \u043f\u0440\u0435\u0432\u0435\u043d\u0446\u0438\u044f \u043d\u0430 \u0442\u0440\u0430\u0432\u043c\u0438.<\/strong>&nbsp;\u041f\u0440\u0430\u0432\u0438\u043b\u043d\u0430\u0442\u0430 \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430&nbsp;<strong>\u0441\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u0430 \u0441\u044a\u0440\u0434\u0435\u0447\u043d\u043e-\u0441\u044a\u0434\u043e\u0432\u0430\u0442\u0430 \u0441\u0438\u0441\u0442\u0435\u043c\u0430<\/strong>&nbsp;\u0447\u0440\u0435\u0437 \u043f\u043e\u0432\u0438\u0448\u0430\u0432\u0430\u043d\u0435 \u043d\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430\u0442\u0430 \u0442\u0435\u043c\u043f\u0435\u0440\u0430\u0442\u0443\u0440\u0430 \u0438 \u043f\u0440\u0438\u0442\u043e\u043a\u0430 \u043d\u0430 \u043a\u0440\u044a\u0432 \u043a\u044a\u043c \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435.&nbsp;<span style=\"color: #ff6600;\">[2]<\/span>&nbsp;\u0417\u0430\u0433\u0440\u044f\u0432\u043a\u0430\u0442\u0430 \u0441\u044a\u0449\u043e \u0442\u0430\u043a\u0430 \u043f\u043e\u0434\u0433\u043e\u0442\u0432\u044f \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0437\u0430&nbsp;<strong>\u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435 \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430.<\/strong>&nbsp;\u0410\u043a\u043e \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0441\u0430 \u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0437\u0430\u0442\u043e\u043f\u043b\u0435\u043d\u0438 \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430\u0442\u0430,&nbsp;<strong>\u0442\u043e\u0432\u0430 \u0449\u0435 \u0443\u0432\u0435\u043b\u0438\u0447\u0438 \u043e\u0431\u0445\u0432\u0430\u0442\u0430 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u0438 \u0449\u0435 \u043d\u0430\u043c\u0430\u043b\u0438 \u0440\u0438\u0441\u043a\u0430 \u043e\u0442 \u0442\u0440\u0430\u0432\u043c\u0430<\/strong>&nbsp;\u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430. \u041f\u0440\u0438\u043c\u0435\u0440\u0438 \u0437\u0430 \u0434\u043e\u0431\u0440\u0430 \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430 \u0441\u0430&nbsp;<strong>\u0430\u0435\u0440\u043e\u0431\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f,<\/strong>&nbsp;\u043a\u0430\u0442\u043e \u043a\u043e\u043b\u043e\u0435\u0437\u0434\u0435\u043d\u0435, \u0445\u043e\u0434\u0435\u043d\u0435 \u0438\u043b\u0438 \u0434\u0436\u043e\u0433\u0438\u043d\u0433, \u043a\u043e\u0438\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043f\u043e\u043d\u0435&nbsp;<strong>5 \u0434\u043e 10 \u043c\u0438\u043d\u0443\u0442\u0438.<\/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\">\u0420\u0430\u0437\u043f\u0443\u0441\u043a\u0430\u043d\u0435<\/h3>\n\n\n\n<p>\u0421\u043b\u0435\u0434 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430&nbsp;<strong>\u043f\u0443\u043b\u0441\u044a\u0442 \u0435 \u0443\u0441\u043a\u043e\u0440\u0435\u043d, \u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0441\u0430 \u043d\u0430\u043f\u0440\u0435\u0433\u043d\u0430\u0442\u0438.<\/strong>&nbsp;\u0421\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u043d\u043e \u0446\u0435\u043b\u0442\u0430 \u043d\u0430 \u0440\u0430\u0437\u043f\u0443\u0441\u043a\u0430\u043d\u0435\u0442\u043e \u0435&nbsp;<strong>\u0434\u0430 \u0432\u044a\u0440\u043d\u0435 \u0441\u044a\u0440\u0434\u0435\u0447\u043d\u0438\u044f \u0440\u0438\u0442\u044a\u043c \u0432 \u043d\u043e\u0440\u043c\u0430<\/strong>&nbsp;\u0438 \u0434\u0430&nbsp;<strong>\u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0442\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0442\u0440\u0435\u0441\u043a\u0430.<\/strong>&nbsp;\u041f\u0440\u0438\u043c\u0435\u0440 \u0437\u0430 \u0440\u0430\u0437\u043f\u0443\u0441\u043a\u0430\u043d\u0435 \u0441\u043b\u0435\u0434 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0435&nbsp;<strong>\u0431\u044a\u0440\u0437\u043e \u0445\u043e\u0434\u0435\u043d\u0435 \u0441 \u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e \u0437\u0430\u0431\u0430\u0432\u044f\u043d\u0435.<\/strong>&nbsp;\u0420\u0430\u0437\u043f\u0443\u0441\u043a\u0430\u043d\u0435\u0442\u043e \u0435 \u043c\u043d\u043e\u0433\u043e \u0432\u0430\u0436\u043d\u043e \u0437\u0430&nbsp;<strong>\u0441\u043f\u043e\u0440\u0442\u0438\u0441\u0442\u0438, \u043a\u043e\u0438\u0442\u043e \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u0443\u0432\u0430\u0442 \u0441\u043f\u043e\u0440\u0442\u043e\u0432\u0435 \u0437\u0430 \u0438\u0437\u0434\u0440\u044a\u0436\u043b\u0438\u0432\u043e\u0441\u0442,<\/strong>&nbsp;\u043a\u0430\u0442\u043e \u043c\u0430\u0440\u0430\u0442\u043e\u043d, \u0437\u0430\u0449\u043e\u0442\u043e \u0438\u043c \u043f\u043e\u043c\u0430\u0433\u0430 \u0434\u0430 \u0440\u0435\u0433\u0443\u043b\u0438\u0440\u0430\u0442 \u043f\u0440\u0438\u0442\u043e\u043a\u0430 \u043d\u0430 \u043a\u0440\u044a\u0432 \u0432 \u0442\u044f\u043b\u043e\u0442\u043e \u0441\u043b\u0435\u0434 \u0434\u044a\u043b\u044a\u0433 \u043f\u0435\u0440\u0438\u043e\u0434 \u043d\u0430 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0430 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0421\u0442\u0440\u0435\u0447\u0438\u043d\u0433<\/h3>\n\n\n\n<p>\u0421\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0438\u043b\u0438 \u0440\u0430\u0437\u0442\u044f\u0433\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0441\u0435 \u0438\u0437\u0432\u044a\u0440\u0448\u0432\u0430&nbsp;<strong>\u043f\u0440\u0435\u0434\u0438 \u0438\u043b\u0438 \u0441\u043b\u0435\u0434 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430.<\/strong>&nbsp;\u041e\u0441\u043d\u043e\u0432\u043d\u0430\u0442\u0430 \u043c\u0443 \u0446\u0435\u043b \u043f\u0440\u0435\u0434\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0435 \u0434\u0430&nbsp;<strong>\u0443\u0432\u0435\u043b\u0438\u0447\u0438 \u043e\u0431\u0445\u0432\u0430\u0442\u0430 \u043d\u0430 \u0441\u0442\u0430\u0432\u0438\u0442\u0435<\/strong>&nbsp;<strong>\u0438 \u0434\u0430 \u043d\u0430\u043c\u0430\u043b\u0438 \u0440\u0438\u0441\u043a\u0430 \u043e\u0442 \u0442\u0440\u0430\u0432\u043c\u0438 \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430.<\/strong>&nbsp;\u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043e\u043f\u0438\u0442\u0430\u0442\u0435&nbsp;<strong>\u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u043d\u0430 \u0446\u044f\u043b\u043e\u0442\u043e \u0442\u044f\u043b\u043e<\/strong>&nbsp;\u0438\u043b\u0438 \u043f\u0440\u043e\u0441\u0442\u043e \u0434\u0430 \u0441\u0435 \u0441\u044a\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0438\u0442\u0435 \u0432\u044a\u0440\u0445\u0443&nbsp;<strong>\u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438 \u0433\u0440\u0443\u043f\u0438,<\/strong>&nbsp;\u043a\u043e\u0438\u0442\u043e \u043f\u043b\u0430\u043d\u0438\u0440\u0430\u0442\u0435 \u0434\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u044f\u0432\u0430\u0442\u0435 \u0441\u043b\u0435\u0434 \u0442\u043e\u0432\u0430. \u0421\u043b\u0435\u0434 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u043e\u0431\u0430\u0447\u0435 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433\u044a\u0442 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430&nbsp;<strong>\u0441\u044a\u0432\u0441\u0435\u043c \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0430 \u0444\u0443\u043d\u043a\u0446\u0438\u044f<\/strong>&nbsp;\u0438 \u0446\u0435\u043b\u0442\u0430 \u043c\u0443 \u0435 \u0434\u0430&nbsp;<strong>\u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0442\u0438 \u043f\u043e\u044f\u0432\u0430\u0442\u0430 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0442\u0440\u0435\u0441\u043a\u0430.<\/strong>&nbsp;\u0421\u0442\u0440\u0435\u0447\u0438\u043d\u0433\u044a\u0442 \u0441\u044a\u0449\u043e \u043c\u043e\u0436\u0435 \u0434\u0430 \u0431\u044a\u0434\u0435 \u043c\u043d\u043e\u0433\u043e \u0440\u0435\u043b\u0430\u043a\u0441\u0438\u0440\u0430\u0449, \u043a\u0430\u043a\u0442\u043e \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438, \u0442\u0430\u043a\u0430 \u0438 \u043f\u0441\u0438\u0445\u0438\u0447\u0435\u0441\u043a\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%9F%D0%BE%D0%BB%D0%B7%D0%B8_%D0%BE%D1%82_%D1%81%D1%82%D1%80%D0%B5%D1%87%D0%B8%D0%BD%D0%B3%D0%B0_%D0%B8_%D0%BE%D1%82_%D0%B7%D0%B0%D0%B3%D1%80%D1%8F%D0%B2%D0%BA%D0%B0%D1%82%D0%B0_%D0%BD%D0%B0_%D0%BC%D1%83%D1%81%D0%BA%D1%83%D0%BB%D0%B8%D1%82%D0%B5\"><\/span>\u041f\u043e\u043b\u0437\u0438 \u043e\u0442 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433\u0430 \u0438 \u043e\u0442 \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430\u0442\u0430 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u041f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430 \u0441\u0435 \u0441\u043f\u043e\u0440\u0442\u043d\u0430\u0442\u0430 \u0444\u043e\u0440\u043c\u0430<\/h3>\n\n\n\n<p>\u041d\u0435\u0441\u044a\u043c\u043d\u0435\u043d\u043e&nbsp;<strong>\u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0430\u0442\u0430 \u043f\u043e\u043b\u0437\u0430 \u043e\u0442 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433\u0430<\/strong>&nbsp;\u0438\u043b\u0438 \u043e\u0442 \u0437\u0430\u0433\u0440\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0435&nbsp;<strong>\u0432\u044a\u0437\u0434\u0435\u0439\u0441\u0442\u0432\u0438\u0435 \u0438\u043c \u0432\u044a\u0440\u0445\u0443 \u0432\u0430\u0448\u0430\u0442\u0430 \u0441\u043f\u043e\u0440\u0442\u043d\u0430 \u0444\u043e\u0440\u043c\u0430.<\/strong>&nbsp;\u0421\u0442\u0440\u0435\u0447\u0438\u043d\u0433\u044a\u0442 \u043f\u043e\u043c\u0430\u0433\u0430 \u0437\u0430 \u043f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430\u043d\u0435\u0442\u043e \u045d \u043f\u043e&nbsp;<strong>\u0442\u0440\u0438 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u043d\u0430\u0447\u0438\u043d\u0430:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u0423\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430 \u043f\u0440\u0438\u0442\u043e\u043a\u0430 \u043d\u0430 \u043a\u0440\u044a\u0432<\/strong>&nbsp;\u2013 \u0434\u043e\u043a\u0430\u0437\u0430\u043d\u043e \u0435, \u0447\u0435 \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430 \u0438\u043b\u0438 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0437\u0430 \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u0438\u0442\u0435\u043b\u043d\u043e 10 \u043c\u0438\u043d\u0443\u0442\u0438 \u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430 \u043f\u0440\u0438\u0442\u043e\u043a\u0430 \u043d\u0430 \u043a\u0440\u044a\u0432 \u0438 \u043e\u0442\u0432\u0430\u0440\u044f \u043a\u0440\u044a\u0432\u043d\u0438\u0442\u0435 \u043a\u0430\u043f\u0438\u043b\u044f\u0440\u0438, \u043a\u043e\u0435\u0442\u043e \u0435 \u0441\u0432\u044a\u0440\u0437\u0430\u043d\u043e \u0441 \u043f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0441\u043f\u043e\u0440\u0442\u043d\u0430\u0442\u0430 \u0444\u043e\u0440\u043c\u0430 \u0441\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430.<\/li><li><strong>\u0410\u043a\u0442\u0438\u0432\u0438\u0437\u0438\u0440\u0430 \u0444\u0443\u043d\u043a\u0446\u0438\u044f\u0442\u0430 \u043d\u0430 \u043a\u0438\u0441\u043b\u043e\u0440\u043e\u0434\u0430<\/strong>&nbsp;\u2013 \u043a\u0438\u0441\u043b\u043e\u0440\u043e\u0434\u044a\u0442 \u0441\u0435 \u043e\u0441\u0432\u043e\u0431\u043e\u0436\u0434\u0430\u0432\u0430 \u0432 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043f\u043e-\u0431\u044a\u0440\u0437\u043e \u043f\u0440\u0438 \u043f\u043e-\u0432\u0438\u0441\u043e\u043a\u0430 \u0442\u0435\u043c\u043f\u0435\u0440\u0430\u0442\u0443\u0440\u0430. \u0410\u043a\u043e \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u043f\u0440\u0435\u0434\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430, \u0449\u0435 \u0437\u0430\u0433\u0440\u0435\u0435\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0441\u0438, \u043a\u043e\u0438\u0442\u043e \u0449\u0435 \u0431\u044a\u0434\u0430\u0442 \u0433\u043e\u0442\u043e\u0432\u0438 \u0434\u0430 \u043f\u043e\u043a\u0430\u0436\u0430\u0442 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0430 \u0444\u043e\u0440\u043c\u0430 \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430. \u0410\u043a\u043e \u043f\u0440\u043e\u043f\u0443\u0441\u043d\u0435\u0442\u0435 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433\u0430, \u043c\u043e\u0436\u0435 \u0434\u0430 \u043e\u0442\u043d\u0435\u043c\u0435 \u043c\u043d\u043e\u0433\u043e \u0432\u0440\u0435\u043c\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u043a\u0438\u0441\u043b\u043e\u0440\u043e\u0434\u044a\u0442 \u0441\u0435 \u043e\u0441\u0432\u043e\u0431\u043e\u0434\u0438 \u0432 \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, \u043a\u043e\u0435\u0442\u043e \u043c\u043e\u0436\u0435 \u0434\u0430 \u0438\u043c\u0430 \u043e\u0442\u0440\u0438\u0446\u0430\u0442\u0435\u043b\u0435\u043d \u0435\u0444\u0435\u043a\u0442 \u0432\u044a\u0440\u0445\u0443 \u0441\u043f\u043e\u0440\u0442\u043d\u0438\u0442\u0435 \u0432\u0438 \u043f\u043e\u0441\u0442\u0438\u0436\u0435\u043d\u0438\u044f.<\/li><li><strong>\u0423\u0441\u043a\u043e\u0440\u044f\u0432\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438\u0442\u0435 \u043a\u043e\u043d\u0442\u0440\u0430\u043a\u0446\u0438\u0438&nbsp;<\/strong>\u2013 \u0437\u0430\u0433\u0440\u044f\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043f\u0440\u0435\u0434\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u043f\u043e\u0432\u0438\u0448\u0430\u0432\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430\u0442\u0430 \u0442\u0435\u043c\u043f\u0435\u0440\u0430\u0442\u0443\u0440\u0430. \u0422\u043e\u0432\u0430 \u0432\u043e\u0434\u0438 \u0434\u043e \u043f\u043e-\u0434\u043e\u0431\u0440\u043e \u043f\u0440\u0435\u0434\u0430\u0432\u0430\u043d\u0435 \u043d\u0430 \u043d\u0435\u0440\u0432\u043d\u0438\u0442\u0435 \u0438\u043c\u043f\u0443\u043b\u0441\u0438 \u0438 \u043f\u043e-\u0434\u043e\u0431\u044a\u0440 \u043c\u0435\u0442\u0430\u0431\u043e\u043b\u0438\u0437\u044a\u043c \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435. \u0412 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442 \u043d\u0430 \u0442\u043e\u0432\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0432\u0438 \u0449\u0435 \u0440\u0435\u0430\u0433\u0438\u0440\u0430\u0442 \u043f\u043e-\u0431\u044a\u0440\u0437\u043e \u0438 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u043d\u0430 \u0432\u0441\u0438\u0447\u043a\u0438 \u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a\u0430\u0442\u0435\u043b\u0441\u0442\u0432\u0430 \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u0438 \u0441\u043b\u0435\u0434 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [6] [7]<\/span><\/li><\/ul>\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\/08\/109791271_3098347280286964_5171032561086372159_o-min-1124x750.jpg\" alt=\"\u0420\u0430\u0437\u043b\u0438\u043a\u0430\u0442\u0430 \u043c\u0435\u0436\u0434\u0443 \u0440\u0430\u0437\u0442\u044f\u0433\u0430\u043d\u0435, \u0437\u0430\u0433\u0440\u044f\u0432\u0430\u043d\u0435 \u0438 \u043e\u0445\u043b\u0430\u0436\u0434\u0430\u043d\u0435\" class=\"wp-image-181183\" width=\"843\" height=\"563\" title=\"\u0420\u0430\u0437\u043b\u0438\u043a\u0430\u0442\u0430 \u043c\u0435\u0436\u0434\u0443 \u0440\u0430\u0437\u0442\u044f\u0433\u0430\u043d\u0435, \u0437\u0430\u0433\u0440\u044f\u0432\u0430\u043d\u0435 \u0438 \u043e\u0445\u043b\u0430\u0436\u0434\u0430\u043d\u0435\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109791271_3098347280286964_5171032561086372159_o-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109791271_3098347280286964_5171032561086372159_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109791271_3098347280286964_5171032561086372159_o-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109791271_3098347280286964_5171032561086372159_o-min.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0421\u043b\u0443\u0436\u0438 \u043a\u0430\u0442\u043e \u043f\u0440\u0435\u0432\u0435\u043d\u0446\u0438\u044f \u043d\u0430 \u0442\u0440\u0430\u0432\u043c\u0438<\/h3>\n\n\n\n<p>\u0421 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0438 \u043f\u043e\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u043d\u043e \u0437\u0430\u0433\u0440\u044f\u0432\u0430\u043d\u0435 \u043f\u0440\u0435\u0434\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430, \u0432\u0438\u0435&nbsp;<strong>\u043e\u0442\u043f\u0443\u0441\u043a\u0430\u0442\u0435 \u0441\u0442\u0430\u0432\u0438\u0442\u0435, \u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430\u0442\u0435 \u043e\u0431\u0445\u0432\u0430\u0442\u0430 \u0438\u043c<\/strong>&nbsp;\u0438&nbsp;<strong>\u043f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430\u0442\u0435 \u043f\u0440\u0438\u0442\u043e\u043a\u0430 \u043d\u0430 \u043a\u0440\u044a\u0432 \u043a\u044a\u043c \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435.<\/strong>&nbsp;\u0412\u0441\u0438\u0447\u043a\u043e \u0442\u043e\u0432\u0430 \u0435 \u0438\u0437\u043a\u043b\u044e\u0447\u0438\u0442\u0435\u043b\u043d\u043e \u0432\u0430\u0436\u043d\u043e \u0437\u0430&nbsp;<strong>\u043f\u0440\u0435\u0432\u0435\u043d\u0446\u0438\u044f \u043d\u0430 \u0442\u0440\u0430\u0432\u043c\u0438\u0442\u0435.<\/strong>&nbsp;\u041a\u043e\u043b\u043a\u043e\u0442\u043e \u043f\u043e\u0432\u0435\u0447\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0432\u0438 \u0441\u0430&nbsp;<strong>\u0441\u043a\u043e\u0432\u0430\u043d\u0438 \u0438 \u043d\u0435 \u043a\u0440\u044a\u0432\u043e\u0441\u043d\u0430\u0431\u0434\u0435\u043d\u0438,<\/strong>&nbsp;\u0442\u043e\u043b\u043a\u043e\u0432\u0430 \u043f\u043e-\u0433\u043e\u043b\u044f\u043c \u0435 \u0440\u0438\u0441\u043a\u044a\u0442 \u043e\u0442 \u0442\u0440\u0430\u0432\u043c\u0430 \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [6] [7]<\/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\/08\/IGI_0081-1-min-1124x750.jpg\" alt=\"\u041f\u043e\u043b\u0437\u0438 \u043e\u0442 \u0440\u0430\u0437\u0442\u044f\u0433\u0430\u043d\u0435 \u0438 \u0437\u0430\u0433\u0440\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435\" class=\"wp-image-181118\" width=\"843\" height=\"563\" title=\"\u041f\u043e\u043b\u0437\u0438 \u043e\u0442 \u0440\u0430\u0437\u0442\u044f\u0433\u0430\u043d\u0435 \u0438 \u0437\u0430\u0433\u0440\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-1-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-1-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-1-min-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u041f\u0440\u0435\u043c\u0430\u0445\u0432\u0430 \u0442\u043e\u043f\u043b\u0438\u043d\u0430\u0442\u0430 \u043e\u0442 \u0442\u044f\u043b\u043e\u0442\u043e<\/h3>\n\n\n\n<p><strong>\u0410\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u043c\u0435\u0445\u0430\u043d\u0438\u0437\u043c\u0438\u0442\u0435 \u0437\u0430 \u043f\u0440\u0435\u043c\u0430\u0445\u0432\u0430\u043d\u0435 \u043d\u0430 \u0442\u043e\u043f\u043b\u0438\u043d\u0430\u0442\u0430 \u043e\u0442 \u0442\u044f\u043b\u043e\u0442\u043e&nbsp;<\/strong>\u0434\u043e\u043f\u0440\u0438\u043d\u0430\u0441\u044f \u0437\u0430&nbsp;<strong>\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u043e\u0442\u043f\u0443\u0441\u043a\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435,<\/strong>&nbsp;\u043a\u043e\u0435\u0442\u043e \u043f\u043e\u043c\u0430\u0433\u0430 \u0434\u0430 \u0441\u0435&nbsp;<strong>\u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0442\u0438 \u043f\u0440\u0435\u0433\u0440\u044f\u0432\u0430\u043d\u0435 \u0438 \u043f\u043e\u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e&nbsp;<a href=\"https:\/\/gymbeam.bg\/blog\/pretreniranost-fakt-ili-legenda\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u043f\u0440\u0435\u0442\u0440\u0435\u043d\u0438\u0440\u0430\u043d\u0435<\/a>.<\/strong>&nbsp;\u0422\u0430\u0437\u0438 \u043f\u043e\u043b\u0437\u0430 \u0435 \u043e\u0441\u043e\u0431\u0435\u043d\u043e \u0432\u0430\u0436\u043d\u0430 \u043f\u0440\u0438&nbsp;<strong>\u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u0449\u0438 \u0430\u0435\u0440\u043e\u0431\u043d\u0438 \u0434\u0435\u0439\u043d\u043e\u0441\u0442\u0438,<\/strong>&nbsp;\u043a\u0430\u0442\u043e \u0431\u044f\u0433\u0430\u043d\u0435 \u0438\u043b\u0438 \u043a\u043e\u043b\u043e\u0435\u0437\u0434\u0435\u043d\u0435.&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[5] [6] [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\">\u0411\u0430\u043b\u0430\u043d\u0441\u0438\u0440\u0430 \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0441\u0442\u0432\u043e\u0442\u043e \u043d\u0430 \u0445\u043e\u0440\u043c\u043e\u043d\u0438<\/h3>\n\n\n\n<p>\u041f\u0440\u0438 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0430 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442 \u0442\u044f\u043b\u043e\u0442\u043e&nbsp;<strong>\u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430 \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0441\u0442\u0432\u043e\u0442\u043e \u043d\u0430 \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0438 \u0445\u043e\u0440\u043c\u043e\u043d\u0438,<\/strong>&nbsp;\u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435\u043b\u043d\u043e&nbsp;<strong>\u043a\u043e\u0440\u0442\u0438\u0437\u043e\u043b \u0438 \u0430\u0434\u0440\u0435\u043d\u0430\u043b\u0438\u043d.<\/strong>&nbsp;\u0422\u0435 \u0441\u0430 \u043f\u0440\u044f\u043a\u043e \u043e\u0442\u0433\u043e\u0432\u043e\u0440\u043d\u0438 \u0437\u0430&nbsp;<strong>\u0440\u0435\u0433\u0443\u043b\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0441\u0442\u0432\u043e\u0442\u043e \u043d\u0430 \u0435\u043d\u0435\u0440\u0433\u0438\u044f<\/strong>&nbsp;<strong>\u0438 \u0437\u0430 \u0432\u0430\u0448\u0438\u0442\u0435 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438 \u043f\u043e\u043a\u0430\u0437\u0430\u0442\u0435\u043b\u0438.<\/strong>&nbsp;\u0410\u043a\u043e \u043f\u0440\u043e\u043f\u0443\u0441\u043d\u0435\u0442\u0435 \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430\u0442\u0430 \u043f\u0440\u0435\u0434\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430, \u0442\u0435\u0437\u0438 \u0445\u043e\u0440\u043c\u043e\u043d\u0438 \u043c\u043e\u0436\u0435 \u0434\u0430&nbsp;<strong>\u0441\u0435 \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0442 \u043a\u044a\u0441\u043d\u043e \u0438 \u0434\u0430 \u043d\u044f\u043c\u0430\u0442 \u0435\u0444\u0435\u043a\u0442.<\/strong>&nbsp;\u0418 \u043e\u0431\u0440\u0430\u0442\u043d\u043e,&nbsp;<strong>\u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0433\u0438 \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0442\u0435 \u043e\u0449\u0435 \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430\u0442\u0430,<\/strong>&nbsp;\u043a\u043e\u0435\u0442\u043e \u0449\u0435 \u0434\u0430\u0434\u0435 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0432\u0438&nbsp;<strong>\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0435\u043d\u0435\u0440\u0433\u0438\u044f<\/strong>&nbsp;\u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430.&nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600;\">[16]&nbsp;<\/span>\u0417\u0430 \u0432\u043b\u0438\u044f\u043d\u0438\u0435\u0442\u043e \u043d\u0430 \u0445\u043e\u0440\u043c\u043e\u043d\u0438\u0442\u0435 \u0432\u044a\u0440\u0445\u0443&nbsp;<strong>\u0440\u0430\u0441\u0442\u0435\u0436\u0430 \u0438 \u0440\u0435\u0433\u0435\u043d\u0435\u0440\u0430\u0446\u0438\u044f\u0442\u0430 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430<\/strong>&nbsp;\u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043f\u0440\u043e\u0447\u0435\u0442\u0435\u0442\u0435 \u0432 \u043d\u0430\u0448\u0430\u0442\u0430 \u0441\u0442\u0430\u0442\u0438\u044f<\/span>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.bg\/blog\/kak-hormonalniqt-disbalans-vliqe-vurhu-muskulnata-masa-pri-mujete-i-jenite-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u041a\u0430\u043a \u0445\u043e\u0440\u043c\u043e\u043d\u0430\u043b\u043d\u0438\u044f\u0442 \u0434\u0438\u0441\u0431\u0430\u043b\u0430\u043d\u0441 \u0432\u043b\u0438\u044f\u0435 \u0432\u044a\u0440\u0445\u0443 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430 \u043f\u0440\u0438 \u043c\u044a\u0436\u0435\u0442\u0435 \u0438 \u0436\u0435\u043d\u0438\u0442\u0435?<\/a><\/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%9F%D0%BE%D0%BB%D0%B7%D0%B8_%D0%BE%D1%82_%D1%80%D0%B0%D0%B7%D0%BF%D1%83%D1%81%D0%BA%D0%B0%D0%BD%D0%B5%D1%82%D0%BE\"><\/span>\u041f\u043e\u043b\u0437\u0438 \u043e\u0442 \u0440\u0430\u0437\u043f\u0443\u0441\u043a\u0430\u043d\u0435\u0442\u043e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u041f\u043e\u0434\u043f\u043e\u043c\u0430\u0433\u0430 \u0431\u044a\u0440\u0437\u043e\u0442\u043e \u0432\u044a\u0437\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430\u043d\u0435 \u0441\u043b\u0435\u0434 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430<\/h3>\n\n\n\n<p>\u0421\u043b\u0435\u0434 \u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u0438 \u0438 \u0442\u0435\u0436\u043a\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0432 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0441\u0435&nbsp;<strong>\u043d\u0430\u0442\u0440\u0443\u043f\u0432\u0430 \u043c\u043b\u0435\u0447\u043d\u0430 \u043a\u0438\u0441\u0435\u043b\u0438\u043d\u0430.<\/strong>&nbsp;\u0422\u043e\u0432\u0430 \u0435&nbsp;<strong>\u043e\u0440\u0433\u0430\u043d\u0438\u0447\u043d\u043e \u0432\u0435\u0449\u0435\u0441\u0442\u0432\u043e,<\/strong>&nbsp;\u043a\u043e\u0435\u0442\u043e \u0441\u0435 \u043e\u0431\u0440\u0430\u0437\u0443\u0432\u0430 \u043f\u0440\u0438&nbsp;<strong>\u0440\u0430\u0437\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0435 \u043d\u0430 \u0433\u043b\u044e\u043a\u043e\u0437\u0430\u0442\u0430 \u0432 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435.<\/strong>&nbsp;\u0412 \u043f\u043e\u043a\u043e\u0439 \u0442\u044f\u043b\u043e\u0442\u043e \u043e\u0431\u0440\u0430\u0437\u0443\u0432\u0430 \u0441\u0430\u043c\u043e&nbsp;<strong>\u043c\u0430\u043b\u043a\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e<\/strong>&nbsp;\u043e\u0442 \u043d\u0435\u044f, \u043a\u043e\u0435\u0442\u043e \u0441\u0435 \u0442\u0440\u0430\u043d\u0441\u043f\u043e\u0440\u0442\u0438\u0440\u0430 \u0434\u043e \u0447\u0435\u0440\u043d\u0438\u044f \u0434\u0440\u043e\u0431, \u043a\u044a\u0434\u0435\u0442\u043e \u0441\u0435&nbsp;<strong>\u043f\u0440\u0435\u0432\u0440\u044a\u0449\u0430 \u043e\u0431\u0440\u0430\u0442\u043d\u043e \u0432 \u0433\u043b\u044e\u043a\u043e\u0437\u0430.<\/strong>&nbsp;\u041f\u0440\u0438 \u043f\u043e\u0432\u0438\u0448\u0435\u043d\u0430 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0430 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442 \u043e\u0431\u0430\u0447\u0435 \u0441\u0435 \u043e\u0431\u0440\u0430\u0437\u0443\u0432\u0430&nbsp;<strong>\u043f\u043e\u0432\u0435\u0447\u0435 \u0433\u043b\u044e\u043a\u043e\u0437\u0430,<\/strong>&nbsp;\u043a\u043e\u0435\u0442\u043e \u0441\u044a\u0449\u043e \u0441\u044a\u0437\u0434\u0430\u0432\u0430&nbsp;<strong>\u043f\u043e-\u0432\u0438\u0441\u043e\u043a\u043e \u043d\u0438\u0432\u043e \u043d\u0430 \u043c\u043b\u0435\u0447\u043d\u0430 \u043a\u0438\u0441\u0435\u043b\u0438\u043d\u0430,<\/strong>&nbsp;\u043a\u043e\u044f\u0442\u043e \u0447\u0435\u0440\u043d\u0438\u044f\u0442 \u0434\u0440\u043e\u0431 \u043d\u0435 \u043c\u043e\u0436\u0435 \u0434\u0430 \u043e\u0431\u0440\u0430\u0431\u043e\u0442\u0438. \u0421\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u043d\u043e, \u043c\u043b\u0435\u0447\u043d\u0430\u0442\u0430 \u043a\u0438\u0441\u0435\u043b\u0438\u043d\u0430&nbsp;<strong>\u0441\u0435 \u043d\u0430\u0442\u0440\u0443\u043f\u0432\u0430 \u0432 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435<\/strong>&nbsp;\u0438 \u043f\u0440\u0438\u0447\u0438\u043d\u044f\u0432\u0430&nbsp;<strong>\u043a\u0440\u0430\u043c\u043f\u0438, \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438 \u0431\u043e\u043b\u043a\u0438 \u0438\u043b\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0442\u0440\u0435\u0441\u043a\u0430.<\/strong>&nbsp;\u0418\u043c\u0435\u043d\u043d\u043e \u0444\u0430\u0437\u0430\u0442\u0430 \u043d\u0430&nbsp;<strong>\u0440\u0430\u0437\u043f\u0443\u0441\u043a\u0430\u043d\u0435 \u0441\u043b\u0435\u0434 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430<\/strong>&nbsp;\u043c\u043e\u0436\u0435 \u0434\u0430 \u043f\u043e\u0434\u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u043f\u0440\u043e\u0446\u0435\u0441\u0430 \u043d\u0430&nbsp;<strong>\u0435\u043b\u0438\u043c\u0438\u043d\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u043c\u043b\u0435\u0447\u043d\u0430\u0442\u0430 \u043a\u0438\u0441\u0435\u043b\u0438\u043d\u0430 \u043e\u0442 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435.<\/strong>&nbsp;\u0422\u043e\u0432\u0430 \u043f\u043e\u043c\u0430\u0433\u0430 \u0437\u0430&nbsp;<strong>\u043f\u043e-\u0431\u044a\u0440\u0437\u0430 \u0440\u0435\u0433\u0435\u043d\u0435\u0440\u0430\u0446\u0438\u044f<\/strong>&nbsp;\u0438&nbsp;<strong>\u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0442\u044f\u0432\u0430<\/strong>&nbsp;<strong>\u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0442\u0440\u0435\u0441\u043a\u0430.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [13]<\/span>&nbsp;\u0414\u043e\u0431\u0430\u0432\u043a\u0430\u0442\u0430 \u043d\u0430&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.bg\/kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u043a\u0440\u0435\u0430\u0442\u0438\u043d<\/a>, \u043a\u043e\u0439\u0442\u043e \u0441\u044a\u0449\u043e&nbsp;<strong>\u0441\u043d\u0430\u0431\u0434\u044f\u0432\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0441 \u0435\u043d\u0435\u0440\u0433\u0438\u044f,<\/strong>&nbsp;\u0435 \u0434\u0440\u0443\u0433 \u0447\u0443\u0434\u0435\u0441\u0435\u043d \u043d\u0430\u0447\u0438\u043d \u0437\u0430&nbsp;<strong>\u043d\u0430\u043c\u0430\u043b\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0441\u0442\u0432\u043e\u0442\u043e \u043d\u0430 \u043c\u043b\u0435\u0447\u043d\u0430 \u043a\u0438\u0441\u0435\u043b\u0438\u043d\u0430<\/strong>&nbsp;\u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430.<\/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\">\u041d\u0430\u043c\u0430\u043b\u044f\u0432\u0430 \u0431\u043e\u043b\u043a\u0430\u0442\u0430 \u0432 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0441 \u043e\u0442\u043b\u043e\u0436\u0435\u043d\u043e \u043d\u0430\u0447\u0430\u043b\u043e (DOMS)<\/h3>\n\n\n\n<p><strong>\u0411\u043e\u043b\u043a\u0430 \u0432 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0441 \u043e\u0442\u043b\u043e\u0436\u0435\u043d\u043e \u043d\u0430\u0447\u0430\u043b\u043e \u0438\u043b\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0442\u0440\u0435\u0441\u043a\u0430,&nbsp;<\/strong>\u0430\u043d\u0433\u043b\u0438\u0439\u0441\u043a\u0438&nbsp;<em>Delayed Onset Muscle Soreness (DOMS),<\/em>&nbsp;\u043e\u0431\u0438\u043a\u043d\u043e\u0432\u0435\u043d\u043e \u0437\u0430\u043f\u043e\u0447\u0432\u0430&nbsp;<strong>\u0434\u0435\u043d \u0438\u043b\u0438 \u0434\u0432\u0430 \u0441\u043b\u0435\u0434 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430.<\/strong>&nbsp;\u0411\u043e\u043b\u043a\u0430\u0442\u0430, \u043a\u043e\u044f\u0442\u043e \u0438\u0437\u043f\u0438\u0442\u0432\u0430\u0442\u0435 \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u0438\u043b\u0438 \u043d\u0435\u043f\u043e\u0441\u0440\u0435\u0434\u0441\u0442\u0432\u0435\u043d\u043e \u0441\u043b\u0435\u0434 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430, \u0435 \u0434\u0440\u0443\u0433 \u0432\u0438\u0434 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0431\u043e\u043b\u043a\u0430, \u043d\u0430\u0440\u0438\u0447\u0430\u043d\u0430 \u043e\u0449\u0435&nbsp;<strong>\u043e\u0441\u0442\u0440\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0431\u043e\u043b\u043a\u0430.<\/strong>&nbsp;\u0422\u044f \u0441\u0435 \u0434\u044a\u043b\u0436\u0438 \u043d\u0430 \u0441\u043f\u043e\u043c\u0435\u043d\u0430\u0442\u043e\u0442\u043e&nbsp;<strong>\u043e\u0431\u0440\u0430\u0437\u0443\u0432\u0430\u043d\u0435 \u043d\u0430 \u043c\u043b\u0435\u0447\u043d\u0430 \u043a\u0438\u0441\u0435\u043b\u0438\u043d\u0430,<\/strong>&nbsp;\u043a\u043e\u0435\u0442\u043e \u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a\u0432\u0430&nbsp;<strong>\u0431\u043e\u043b\u043a\u0430 \u0432\u0435\u0434\u043d\u0430\u0433\u0430 \u0441\u043b\u0435\u0434 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430.<span style=\"color: #ff6600;\">&nbsp;<\/span><\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0412\u0441\u044f\u043a\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435,<\/strong>&nbsp;\u043a\u043e\u0435\u0442\u043e \u0441\u044a\u0437\u0434\u0430\u0432\u0430&nbsp;<strong>\u043c\u0430\u043b\u043a\u0438 \u043c\u0438\u043a\u0440\u043e\u0441\u043a\u043e\u043f\u0438\u0447\u043d\u0438 \u043f\u0443\u043a\u043d\u0430\u0442\u0438\u043d\u0438 \u0432 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438\u0442\u0435 \u0432\u043b\u0430\u043a\u043d\u0430,<\/strong>&nbsp;\u043c\u043e\u0436\u0435 \u0434\u0430 \u043f\u0440\u0438\u0447\u0438\u043d\u0438 DOMS. \u0422\u044f\u043b\u043e\u0442\u043e \u0440\u0435\u0430\u0433\u0438\u0440\u0430 \u043d\u0430 \u0442\u043e\u0432\u0430 \u0443\u0432\u0440\u0435\u0436\u0434\u0430\u043d\u0435 \u0447\u0440\u0435\u0437&nbsp;<strong>\u0432\u044a\u0437\u043f\u0430\u043b\u0435\u043d\u0438\u0435,<\/strong>&nbsp;\u043a\u043e\u0435\u0442\u043e \u043c\u043e\u0436\u0435 \u0434\u0430 \u0434\u043e\u0432\u0435\u0434\u0435 \u0434\u043e&nbsp;<strong>\u0437\u0430\u0431\u0430\u0432\u0435\u043d\u043e \u043d\u0430\u0447\u0430\u043b\u043e \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0431\u043e\u043b\u043a\u0430.<\/strong>&nbsp;\u0421\u0438\u043c\u043f\u0442\u043e\u043c\u0438\u0442\u0435 \u043d\u0430&nbsp;<strong>DOMS \u0438\u043b\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0442\u0440\u0435\u0441\u043a\u0430,<\/strong>&nbsp;\u0437\u0430 \u043a\u043e\u0438\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0432\u043d\u0438\u043c\u0430\u0432\u0430\u0442\u0435, \u043c\u043e\u0433\u0430\u0442 \u0434\u0430 \u0432\u043a\u043b\u044e\u0447\u0432\u0430\u0442:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u0447\u0443\u0432\u0441\u0442\u0432\u0438\u0442\u0435\u043b\u043d\u0438 \u043d\u0430 \u043f\u0438\u043f\u0430\u043d\u0435<\/li><li>\u043d\u0430\u043c\u0430\u043b\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u043f\u043e\u0440\u0430\u0434\u0438 \u0431\u043e\u043b\u043a\u0430 \u0438 \u0441\u043a\u043e\u0432\u0430\u043d\u043e\u0441\u0442<\/li><li>\u043f\u043e\u0434\u0443\u0432\u0430\u043d\u0435 \u043d\u0430 \u0437\u0430\u0441\u0435\u0433\u043d\u0430\u0442\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438<\/li><li>\u0443\u043c\u043e\u0440\u0430 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435<\/li><li>\u043a\u0440\u0430\u0442\u043a\u043e\u0441\u0440\u043e\u0447\u043d\u0430 \u0437\u0430\u0433\u0443\u0431\u0430 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0441\u0438\u043b\u0430<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041f\u0440\u043e\u0443\u0447\u0432\u0430\u043d\u0438\u044f\u0442\u0430 \u043f\u043e\u043a\u0430\u0437\u0432\u0430\u0442, \u0447\u0435&nbsp;<strong>\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0430 \u043f\u0440\u0435\u0432\u0435\u043d\u0446\u0438\u044f \u043d\u0430 DOMS<\/strong>&nbsp;\u0435&nbsp;<strong>\u0440\u0430\u0437\u043f\u0443\u0441\u043a\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0441\u043b\u0435\u0434 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430<\/strong>&nbsp;<strong>\u0447\u0440\u0435\u0437 \u043b\u0435\u043a\u043e \u0440\u0430\u0437\u0434\u0432\u0438\u0436\u0432\u0430\u043d\u0435 \u0438 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433<\/strong>&nbsp;\u0438\u043b\u0438 \u043c\u0430\u0441\u0430\u0436 \u043d\u0430 \u043e\u0442\u0434\u0435\u043b\u043d\u0438 \u0441\u0442\u0440\u0435\u0441\u0438\u0440\u0430\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438 \u0437\u043e\u043d\u0438.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[14]<\/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\/08\/110205177_3098371156951243_7279768535812438320_o-min-1124x749.jpg\" alt=\"\u0420\u0430\u0437\u0442\u044f\u0433\u0430\u043d\u0435\u0442\u043e \u043d\u0430\u0441\u044a\u0440\u0447\u0430\u0432\u0430 \u0431\u044a\u0440\u0437\u043e\u0442\u043e \u0432\u044a\u0437\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430\u043d\u0435 \u0441\u043b\u0435\u0434 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\" class=\"wp-image-181170\" width=\"843\" height=\"562\" title=\"\u0420\u0430\u0437\u0442\u044f\u0433\u0430\u043d\u0435\u0442\u043e \u043d\u0430\u0441\u044a\u0440\u0447\u0430\u0432\u0430 \u0431\u044a\u0440\u0437\u043e\u0442\u043e \u0432\u044a\u0437\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430\u043d\u0435 \u0441\u043b\u0435\u0434 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110205177_3098371156951243_7279768535812438320_o-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110205177_3098371156951243_7279768535812438320_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110205177_3098371156951243_7279768535812438320_o-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110205177_3098371156951243_7279768535812438320_o-min.jpg 2025w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%92%D0%B8%D0%B4%D0%BE%D0%B2%D0%B5_%D1%81%D1%82%D1%80%D0%B5%D1%87%D0%B8%D0%BD%D0%B3\"><\/span>\u0412\u0438\u0434\u043e\u0432\u0435 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0422\u043e\u0447\u043d\u043e \u043a\u0430\u043a\u0442\u043e \u0438\u043c\u0430&nbsp;<strong>\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;\u0438\u043c\u0430 \u0438&nbsp;<strong>\u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0438 \u0444\u043e\u0440\u043c\u0438 \u043d\u0430 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433.<\/strong>&nbsp;\u041a\u043e\u0433\u0430\u0442\u043e \u0437\u0430\u0433\u0440\u044f\u0432\u0430\u0442\u0435, \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0441\u0435 \u0441\u044a\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0438\u0442\u0435 \u0432\u044a\u0440\u0445\u0443&nbsp;<strong>\u0441\u0442\u0430\u0442\u0438\u0447\u0435\u043d, \u0434\u0438\u043d\u0430\u043c\u0438\u0447\u0435\u043d,<\/strong>&nbsp;\u043d\u043e \u0438&nbsp;<strong>\u0431\u0430\u043b\u0438\u0441\u0442\u0438\u0435\u043d \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433.<\/strong>&nbsp;\u0414\u0430 \u0432\u0438\u0434\u0438\u043c \u043a\u0430\u043a\u0432\u0430 \u0435 \u0440\u0430\u0437\u043b\u0438\u043a\u0430\u0442\u0430 \u043c\u0435\u0436\u0434\u0443 \u0442\u044f\u0445.&nbsp;<span class=\"tadv-color\" 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\">\u0421\u0442\u0430\u0442\u0438\u0447\u0435\u043d \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433<\/h3>\n\n\n\n<p>\u0422\u043e\u0432\u0430 \u0435&nbsp;<strong>\u043d\u0430\u0439-\u0447\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438\u044f\u0442 \u0432\u0438\u0434 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433.<\/strong>&nbsp;\u041d\u0435\u0433\u043e\u0432\u0430\u0442\u0430 \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u0435&nbsp;<strong>\u0434\u0430 \u0440\u0430\u0437\u0442\u0435\u0433\u043d\u0435 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u043e \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d \u043c\u0443\u0441\u043a\u0443\u043b \u0438\u043b\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0433\u0440\u0443\u043f\u0430<\/strong>&nbsp;\u0438 \u0441\u043b\u0435\u0434 \u0442\u043e\u0432\u0430&nbsp;<strong>\u0434\u0430 \u0437\u0430\u043f\u0430\u0437\u0438 \u0442\u0430\u0437\u0438 \u043f\u043e\u0437\u0438\u0446\u0438\u044f.<\/strong>&nbsp;\u0422\u043e\u0437\u0438 \u0442\u0438\u043f \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0441\u0435 \u0441\u0447\u0438\u0442\u0430 \u0437\u0430&nbsp;<strong>\u043d\u0430\u0439-\u0431\u0435\u0437\u043e\u043f\u0430\u0441\u0435\u043d \u043d\u0430\u0447\u0438\u043d \u0437\u0430 \u0440\u0430\u0437\u0442\u044f\u0433\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435.<\/strong>&nbsp;\u0422\u043e\u0439 \u0434\u0430\u0432\u0430 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0438 \u043d\u0430 \u0441\u044a\u0435\u0434\u0438\u043d\u0438\u0442\u0435\u043b\u043d\u0438\u0442\u0435 \u0442\u044a\u043a\u0430\u043d\u0438&nbsp;<strong>\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0432\u0440\u0435\u043c\u0435 \u0434\u0430 \u0441\u0435 \u043e\u0442\u043f\u0443\u0441\u043d\u0430\u0442.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0421\u0442\u0430\u0442\u0438\u0447\u0435\u043d \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u043e\u0431\u0438\u043a\u043d\u043e\u0432\u0435\u043d\u043e&nbsp;<strong>\u0441\u0435 \u043f\u0440\u0430\u0432\u0438 \u043f\u0440\u0435\u0434\u0438 \u0441\u0438\u043b\u043e\u0432\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430<\/strong>&nbsp;\u0447\u0440\u0435\u0437 \u0440\u0430\u0437\u0442\u044f\u0433\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435, \u043a\u043e\u0438\u0442\u043e \u0449\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435. \u041c\u043d\u043e\u0433\u043e \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u0438\u0441\u0442\u0438 \u043e\u0431\u0430\u0447\u0435 \u0441\u043c\u044f\u0442\u0430\u0442&nbsp;<strong>\u0442\u043e\u0437\u0438 \u0442\u0438\u043f \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0437\u0430 \u043f\u043e-\u043c\u0430\u043b\u043a\u043e \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u0435\u043d \u043e\u0442 \u0434\u0438\u043d\u0430\u043c\u0438\u0447\u043d\u0438\u044f \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433,<\/strong>&nbsp;\u0442\u044a\u0439 \u043a\u0430\u0442\u043e \u0434\u0438\u043d\u0430\u043c\u0438\u0447\u043d\u0430\u0442\u0430 \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430 \u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u043d\u043e&nbsp;<strong>\u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430 \u043e\u0431\u0445\u0432\u0430\u0442\u0430 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\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\">\u0414\u0438\u043d\u0430\u043c\u0438\u0447\u0435\u043d \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433<\/h3>\n\n\n\n<p>\u0417\u0430 \u0440\u0430\u0437\u043b\u0438\u043a\u0430 \u043e\u0442 \u0441\u0442\u0430\u0442\u0438\u0447\u043d\u0438\u044f \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433, \u0434\u0438\u043d\u0430\u043c\u0438\u0447\u043d\u0438\u044f\u0442 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0435&nbsp;<strong>\u043f\u043e\u043f\u0443\u043b\u044f\u0440\u0435\u043d \u043d\u0430\u0447\u0438\u043d \u0437\u0430 \u0437\u0430\u0433\u0440\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043f\u0440\u0435\u0434\u0438 \u0430\u0435\u0440\u043e\u0431\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f.<\/strong>&nbsp;\u0414\u0438\u043d\u0430\u043c\u0438\u0447\u043d\u0430\u0442\u0430 \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430 \u0441\u0435 \u0441\u044a\u0441\u0442\u043e\u0438 \u0432&nbsp;<strong>\u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u043e \u0437\u0430\u0433\u0440\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435<\/strong>&nbsp;\u0447\u0440\u0435\u0437&nbsp;<strong>\u043f\u043e\u0432\u0442\u0430\u0440\u044f\u043d\u0435 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435\u0442\u043e \u043d\u044f\u043a\u043e\u043b\u043a\u043e \u043f\u044a\u0442\u0438 \u043f\u043e\u0434\u0440\u0435\u0434.<\/strong>&nbsp;\u0421\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u043d\u043e \u0446\u0435\u043b\u0442\u0430 \u043d\u0430 \u0434\u0438\u043d\u0430\u043c\u0438\u0447\u043d\u0438\u044f \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0435&nbsp;<strong>\u0434\u0430 \u043f\u043e\u0434\u043e\u0431\u0440\u0438 \u0433\u044a\u0432\u043a\u0430\u0432\u043e\u0441\u0442\u0442\u0430<\/strong>&nbsp;\u043f\u0440\u0435\u0434\u0438 \u0432\u0441\u0435\u043a\u0438 \u0432\u0438\u0434 \u0441\u043f\u043e\u0440\u0442, \u0431\u044f\u0433\u0430\u043d\u0435, \u043a\u043e\u043b\u043e\u0435\u0437\u0434\u0435\u043d\u0435 \u0438\u043b\u0438 \u0434\u0440\u0443\u0433\u0430 \u0430\u0435\u0440\u043e\u0431\u043d\u0430 \u0434\u0435\u0439\u043d\u043e\u0441\u0442. \u041f\u0440\u0438\u043c\u0435\u0440 \u0437\u0430 \u0434\u0438\u043d\u0430\u043c\u0438\u0447\u0435\u043d \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0435 \u043a\u043e\u0433\u0430\u0442\u043e \u0441\u043f\u0440\u0438\u043d\u0442\u044c\u043e\u0440 \u043f\u0440\u0430\u0432\u0438&nbsp;<strong>\u043c\u043d\u043e\u0433\u043e \u0434\u044a\u043b\u0433\u0438 \u043a\u0440\u0430\u0447\u043a\u0438<\/strong>&nbsp;\u043f\u0440\u0435\u0434\u0438 \u0431\u044f\u0433\u0430\u043d\u0435, \u0437\u0430 \u0434\u0430 \u0437\u0430\u0434\u0430\u0434\u0435&nbsp;<strong>\u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u0438\u044f \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435<\/strong>&nbsp;\u0437\u0430 \u043f\u0440\u0435\u0434\u0441\u0442\u043e\u044f\u0449\u043e\u0442\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435.<\/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\/08\/116227978_3101345063320519_4348676606198445421_o-min-1124x749.jpg\" alt=\"\u0412\u0438\u0434\u043e\u0432\u0435 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433\" class=\"wp-image-181157\" width=\"843\" height=\"562\" title=\"\u0412\u0438\u0434\u043e\u0432\u0435 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/116227978_3101345063320519_4348676606198445421_o-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/116227978_3101345063320519_4348676606198445421_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/116227978_3101345063320519_4348676606198445421_o-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/116227978_3101345063320519_4348676606198445421_o-min.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0411\u0430\u043b\u0438\u0441\u0442\u0438\u0447\u0435\u043d \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433<\/h3>\n\n\n\n<p>\u041c\u043d\u043e\u0433\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0449\u0438&nbsp;<strong>\u0431\u044a\u0440\u043a\u0430\u0442<\/strong>&nbsp;\u0442\u043e\u0437\u0438 \u0442\u0438\u043f \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433&nbsp;<strong>\u0441 \u0434\u0438\u043d\u0430\u043c\u0438\u0447\u043d\u0438\u044f \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433.<\/strong>&nbsp;\u041c\u0435\u0436\u0434\u0443 \u0442\u044f\u0445 \u043e\u0431\u0430\u0447\u0435 \u0438\u043c\u0430&nbsp;<strong>\u0441\u044a\u0449\u0435\u0441\u0442\u0432\u0435\u043d\u0430 \u0440\u0430\u0437\u043b\u0438\u043a\u0430.<\/strong>&nbsp;\u0414\u0438\u043d\u0430\u043c\u0438\u0447\u043d\u0438\u044f\u0442 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0441\u0435 \u0444\u043e\u0440\u043c\u0438\u0440\u0430 \u043e\u0442&nbsp;<strong>\u0440\u0430\u0432\u043d\u043e\u043c\u0435\u0440\u043d\u0438 \u043f\u043e\u0432\u0442\u0430\u0440\u044f\u0449\u0438 \u0441\u0435 \u0438 \u043a\u043e\u043e\u0440\u0434\u0438\u043d\u0438\u0440\u0430\u043d\u0438 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f.<\/strong>&nbsp;\u0417\u0430 \u0440\u0430\u0437\u043b\u0438\u043a\u0430 \u043e\u0442 \u043d\u0435\u0433\u043e \u0431\u0430\u043b\u0438\u0441\u0442\u0438\u0447\u043d\u0438\u044f\u0442 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430&nbsp;<strong>\u043d\u0435\u0440\u0430\u0432\u043d\u043e\u043c\u0435\u0440\u043d\u0438, \u0440\u0435\u0437\u043a\u0438, \u043f\u0440\u0435\u0434\u0438\u043c\u043d\u043e \u0430\u0435\u0440\u043e\u0431\u043d\u0438 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f,<\/strong>&nbsp;\u043a\u0430\u0442\u043e \u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u043e \u0441\u043a\u0430\u0447\u0430\u043d\u0435 \u0438\u043b\u0438 \u0441\u043f\u0440\u0438\u043d\u0442. \u0412 \u0441\u044a\u0449\u043e\u0442\u043e \u0432\u0440\u0435\u043c\u0435 \u043f\u0440\u0438 \u0431\u0430\u043b\u0438\u0441\u0442\u0438\u0447\u0435\u043d \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0431\u044a\u0434\u0435 \u043d\u0430\u0434\u0432\u0438\u0448\u0435\u043d\u0430 \u0433\u0440\u0430\u043d\u0438\u0446\u0430\u0442\u0430 \u043d\u0430&nbsp;<strong>\u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u0438\u044f \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435.<\/strong>&nbsp;\u0412\u0430\u0436\u043d\u043e \u0435 \u043e\u0431\u0430\u0447\u0435 \u0434\u0430 \u0441\u0435 \u043e\u0442\u0431\u0435\u043b\u0435\u0436\u0438, \u0447\u0435 \u0442\u043e\u0437\u0438 \u0432\u0438\u0434 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0435&nbsp;<strong>\u043f\u043e-\u043f\u043e\u0434\u0430\u0442\u043b\u0438\u0432 \u043d\u0430 \u0442\u0440\u0430\u0432\u043c\u0438<\/strong>&nbsp;\u0438 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u0435 \u0438\u0437\u0432\u044a\u0440\u0448\u0432\u0430 \u0441\u0430\u043c\u043e \u043e\u0442 \u043e\u043f\u0438\u0442\u043d\u0438 \u0441\u043f\u043e\u0440\u0442\u0438\u0441\u0442\u0438.<\/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\u0430\u0441\u0438\u0432\u0435\u043d \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433<\/h3>\n\n\n\n<p>\u0421\u043f\u043e\u0440\u0435\u0434&nbsp;<strong>\u0432\u0438\u0434\u0430 \u043d\u0430 \u0434\u0435\u0439\u0441\u0442\u0432\u0430\u0449\u0430\u0442\u0430 \u0441\u0438\u043b\u0430<\/strong>&nbsp;\u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433\u044a\u0442 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0431\u044a\u0434\u0435 \u0440\u0430\u0437\u0434\u0435\u043b\u0435\u043d \u043d\u0430&nbsp;<strong>\u043f\u0430\u0441\u0438\u0432\u0435\u043d \u0438 \u0430\u043a\u0442\u0438\u0432\u0435\u043d.<\/strong>&nbsp;\u041f\u0430\u0441\u0438\u0432\u0435\u043d \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0435, \u043a\u043e\u0433\u0430\u0442\u043e&nbsp;<strong>\u0432\u044a\u043d\u0448\u043d\u0430 \u0441\u0438\u043b\u0430 \u043f\u043e\u043c\u0430\u0433\u0430 \u0434\u0430 \u0441\u0435 \u0434\u043e\u0441\u0442\u0438\u0433\u043d\u0435 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u0430\u0442\u0430 \u0442\u043e\u0447\u043a\u0430 \u043d\u0430 \u0440\u0430\u0437\u0442\u044f\u0433\u0430\u043d\u0435.<\/strong>&nbsp;\u0422\u0430\u0437\u0438 \u0432\u044a\u043d\u0448\u043d\u0430 \u0441\u0438\u043b\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0431\u044a\u0434\u0435&nbsp;<strong>\u0433\u0440\u0430\u0432\u0438\u0442\u0430\u0446\u0438\u044f\u0442\u0430, \u0434\u0440\u0443\u0433 \u0447\u043e\u0432\u0435\u043a \u0438\u043b\u0438 \u0443\u0441\u0442\u0440\u043e\u0439\u0441\u0442\u0432\u043e \u0437\u0430 \u0440\u0430\u0437\u0442\u044f\u0433\u0430\u043d\u0435,<\/strong>&nbsp;\u043a\u0430\u0442\u043e&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.bg\/lastici-i-ekspanderi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u043b\u0430\u0441\u0442\u0438\u0446\u0438<\/strong><\/a>&nbsp;\u0438\u043b\u0438&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.bg\/sistemi-za-okachvane\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u043e\u043a\u0430\u0447\u0435\u043d\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0438 \u0441\u0438\u0441\u0442\u0435\u043c\u0438<\/strong><\/a><strong>.<\/strong>&nbsp;\u0412\u0430\u0436\u043d\u043e \u0435, \u0447\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u044a\u0442, \u043a\u043e\u0439\u0442\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u0440\u0430\u0437\u0442\u0435\u0433\u043d\u0435\u0442\u0435, \u043d\u0435 \u0435&nbsp;<strong>\u043f\u044a\u0440\u0432\u0438\u0447\u043d\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0435\u043d,<\/strong>&nbsp;\u0442\u0430\u043a\u0430 \u0447\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0440\u0435\u043b\u0430\u043a\u0441\u0438\u0440\u0430\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433. \u041f\u0430\u0441\u0438\u0432\u043d\u0438\u044f\u0442 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0435 \u0438\u0437\u043a\u043b\u044e\u0447\u0438\u0442\u0435\u043b\u043d\u043e&nbsp;<strong>\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u0435\u043d \u0437\u0430 \u043e\u0442\u043f\u0443\u0441\u043a\u0430\u043d\u0435 \u043d\u0430 \u043a\u0440\u0430\u043c\u043f\u0438 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438,<\/strong>&nbsp;\u043a\u043e\u0438\u0442\u043e \u0441\u0435 \u043b\u0435\u043a\u0443\u0432\u0430\u0442 \u043e\u0442 \u0442\u0440\u0430\u0432\u043c\u0430.<\/p>\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<h3 class=\"wp-block-heading\">\u0410\u043a\u0442\u0438\u0432\u0435\u043d \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433<\/h3>\n\n\n\n<p>\u0410\u043a\u0442\u0438\u0432\u043d\u0438\u044f\u0442 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0441\u0435 \u0445\u0430\u0440\u0430\u043a\u0442\u0435\u0440\u0438\u0437\u0438\u0440\u0430 \u0441 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430&nbsp;<strong>\u0441\u043e\u0431\u0441\u0442\u0432\u0435\u043d\u0438 \u0441\u0438\u043b\u0438 \u0437\u0430 \u0437\u0430\u0434\u044a\u0440\u0436\u0430\u043d\u0435 \u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u0437\u0430 \u0440\u0430\u0437\u0442\u044f\u0433\u0430\u043d\u0435.<\/strong>&nbsp;\u0421\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u043d\u043e, \u0442\u043e\u0432\u0430 \u0435 \u043e\u0431\u0440\u0430\u0442\u043d\u043e\u0442\u043e \u043d\u0430 \u043f\u0430\u0441\u0438\u0432\u0435\u043d \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433. \u041f\u0440\u0438\u043c\u0435\u0440 \u0435&nbsp;<strong>\u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u043e\u0442 \u043b\u0435\u0433,<\/strong>&nbsp;\u043a\u0430\u0442\u043e \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435&nbsp;<strong>\u0441\u0430\u043c\u043e \u0441\u0438\u043b\u0430\u0442\u0430 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430,<\/strong>&nbsp;\u0437\u0430 \u0434\u0430 \u0433\u0438 \u0437\u0430\u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u0432\u044a\u0432 \u0432\u044a\u0437\u0434\u0443\u0445\u0430. \u0417\u0430 \u043f\u0430\u0441\u0438\u0432\u0435\u043d \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0431\u0438\u0445\u0442\u0435 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u043b\u0438&nbsp;<strong>\u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440 \u043e\u043f\u043e\u0440\u0430 \u0441 \u0440\u044a\u0446\u0435\u0442\u0435,<\/strong>&nbsp;\u0437\u0430 \u0434\u0430 \u0437\u0430\u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0432\u044a\u0432 \u0432\u044a\u0437\u0434\u0443\u0445\u0430. \u0421\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u043d\u043e \u0430\u043a\u0442\u0438\u0432\u043d\u0438\u044f\u0442 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0435&nbsp;<strong>\u043c\u043d\u043e\u0433\u043e \u043f\u043e-\u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u0449,<\/strong>&nbsp;\u043d\u043e \u0438&nbsp;<strong>\u043f\u043e-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u0435\u043d<\/strong>&nbsp;\u0437\u0430 \u0438\u0437\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0438 \u0437\u0430 \u0433\u044a\u0432\u043a\u0430\u0432\u043e\u0441\u0442.<\/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\/08\/\u0424\u043e\u0442\u043e-13-min-1124x749.jpg\" alt=\"\u041a\u0430\u043a \u0434\u0430 \u043f\u0440\u0430\u0432\u0438\u043c \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0438 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0440\u0430\u0437\u0442\u044f\u0433\u0430\u043d\u0435\" class=\"wp-image-181204\" width=\"843\" height=\"562\" title=\"\u041a\u0430\u043a \u0434\u0430 \u043f\u0440\u0430\u0432\u0438\u043c \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0438 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0440\u0430\u0437\u0442\u044f\u0433\u0430\u043d\u0435\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u0424\u043e\u0442\u043e-13-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u0424\u043e\u0442\u043e-13-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u0424\u043e\u0442\u043e-13-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u0424\u043e\u0442\u043e-13-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u041c\u0438\u043e\u0444\u0430\u0441\u0446\u0438\u0430\u043b\u043d\u043e \u043e\u0442\u043f\u0443\u0441\u043a\u0430\u043d\u0435<\/h3>\n\n\n\n<p>\u0417\u0430 \u0442\u043e\u0437\u0438 \u0432\u0438\u0434 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0441\u0435 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430&nbsp;<a href=\"https:\/\/gymbeam.bg\/masajni-rolki\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0444\u043e\u0443\u043c\u0440\u043e\u043b\u0435\u0440<\/a>&nbsp;\u0438\u043b\u0438 \u0434\u0440\u0443\u0433\u043e \u043c\u0430\u0441\u0430\u0436\u043d\u043e \u0443\u0441\u0442\u0440\u043e\u0439\u0441\u0442\u0432\u043e. \u041f\u0440\u0438\u043b\u0430\u0433\u0430\u043d\u0435\u0442\u043e \u0438\u043c \u0432\u044a\u0440\u0445\u0443 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435&nbsp;<strong>\u043e\u0442\u043f\u0443\u0441\u043a\u0430 \u043c\u0438\u043e\u0444\u0430\u0441\u0446\u0438\u0430\u043b\u043d\u043e\u0442\u043e \u043d\u0430\u043f\u0440\u0435\u0436\u0435\u043d\u0438\u0435<\/strong>&nbsp;\u0438&nbsp;<strong>\u043f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430 \u0433\u044a\u0432\u043a\u0430\u0432\u043e\u0441\u0442\u0442\u0430 \u0432\u044a\u0432 \u0444\u0430\u0441\u0446\u0438\u044f\u0442\u0430.<\/strong>&nbsp;\u0424\u0430\u0441\u0446\u0438\u044f\u0442\u0430 \u0435&nbsp;<strong>\u0441\u043f\u0435\u0446\u0438\u0430\u043b\u043d\u0430 \u0441\u0438\u0441\u0442\u0435\u043c\u0430 \u043e\u0442 \u0441\u044a\u0435\u0434\u0438\u043d\u0438\u0442\u0435\u043b\u043d\u0430 \u0442\u044a\u043a\u0430\u043d,<\/strong>&nbsp;\u043a\u043e\u044f\u0442\u043e&nbsp;<strong>\u0441\u044a\u0435\u0434\u0438\u043d\u044f\u0432\u0430 \u0441\u0442\u0440\u0443\u043a\u0442\u0443\u0440\u0438 \u0432 \u0446\u044f\u043b\u043e\u0442\u043e \u0442\u044f\u043b\u043e.<\/strong>&nbsp;\u0422\u044f \u043e\u0431\u0433\u0440\u0430\u0436\u0434\u0430&nbsp;<strong>\u043a\u043e\u0441\u0442\u0438\u0442\u0435, \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435, \u0441\u0442\u0430\u0432\u0438\u0442\u0435, \u043d\u0435\u0440\u0432\u0438\u0442\u0435<\/strong>&nbsp;\u0438 \u0441\u044a\u0449\u043e \u0441\u0435 \u043d\u0430\u043c\u0438\u0440\u0430 \u0432&nbsp;<strong>\u043c\u043e\u0437\u044a\u043a\u0430 \u0438 \u0432 \u0433\u0440\u044a\u0431\u043d\u0430\u0447\u043d\u0438\u044f \u043c\u043e\u0437\u044a\u043a.<\/strong>&nbsp;\u0415\u0442\u043e \u0437\u0430\u0449\u043e \u0435 \u0432\u0430\u0436\u043d\u043e \u0434\u0430 \u0441\u0435 \u0433\u0440\u0438\u0436\u0438\u0442\u0435 \u0437\u0430&nbsp;<strong>\u0444\u0430\u0441\u0446\u0438\u0430\u043b\u043d\u0430\u0442\u0430 \u0441\u0438\u0441\u0442\u0435\u043c\u0430 \u0438 \u0434\u0430 \u044f \u0441\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u0430\u0442\u0435 \u0440\u0435\u0434\u043e\u0432\u043d\u043e.<\/strong>&nbsp;\u041d\u0430\u043f\u0440\u0435\u0436\u0435\u043d\u0438\u0435\u0442\u043e \u0432 \u0435\u0434\u043d\u0430 \u0444\u0430\u0441\u0446\u0438\u0430\u043b\u043d\u0430 \u0442\u043e\u0447\u043a\u0430&nbsp;<strong>\u0437\u0430\u0441\u044f\u0433\u0430 \u0438 \u043f\u043e-\u043e\u0442\u0434\u0430\u043b\u0435\u0447\u0435\u043d\u0438 \u043c\u0435\u0441\u0442\u0430,<\/strong>&nbsp;\u0442\u044a\u0439 \u043a\u0430\u0442\u043e \u0432\u0441\u044f\u043a\u0430 \u0442\u043e\u0447\u043a\u0430 \u0435 \u0442\u044f\u0441\u043d\u043e \u0441\u0432\u044a\u0440\u0437\u0430\u043d\u0430 \u0441\u044a\u0441 \u0441\u0438\u0441\u0442\u0435\u043c\u0430\u0442\u0430. \u0421\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u043d\u043e, \u0430\u043a\u043e \u0443\u0441\u0435\u0449\u0430\u0442\u0435&nbsp;<strong>\u043d\u0430\u043f\u0440\u0435\u0436\u0435\u043d\u0438\u0435 \u0432 \u043f\u0440\u0430\u0441\u0435\u0446\u0430,<\/strong>&nbsp;\u0437\u043d\u0430\u0439\u0442\u0435, \u0447\u0435 \u0442\u043e\u0432\u0430 \u043d\u0430\u043f\u0440\u0435\u0436\u0435\u043d\u0438\u0435 \u043d\u0435 \u0435 \u0441\u0430\u043c\u043e \u0432 \u043f\u0440\u0430\u0441\u0435\u0446\u0430, \u0430 \u0438 \u0432&nbsp;<strong>\u0434\u0440\u0443\u0433\u0438 \u0447\u0430\u0441\u0442\u0438 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e.<\/strong><span style=\"color: #ff6600;\"><strong>&nbsp;<\/strong><span class=\"tadv-color\">[17]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9A%D0%B0%D0%BA_%D0%B4%D0%B0_%D0%BF%D1%80%D0%B0%D0%B2%D0%B8%D0%BC_%D0%BF%D1%80%D0%B0%D0%B2%D0%B8%D0%BB%D0%B5%D0%BD_%D0%B8_%D0%B5%D1%84%D0%B5%D0%BA%D1%82%D0%B8%D0%B2%D0%B5%D0%BD_%D1%81%D1%82%D1%80%D0%B5%D1%87%D0%B8%D0%BD%D0%B3\"><\/span>\u041a\u0430\u043a \u0434\u0430 \u043f\u0440\u0430\u0432\u0438\u043c \u043f\u0440\u0430\u0432\u0438\u043b\u0435\u043d \u0438 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u0435\u043d \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u041f\u0440\u043e\u0434\u044a\u043b\u0436\u0438\u0442\u0435\u043b\u043d\u043e\u0441\u0442 \u043d\u0430 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433\u0430<\/strong>&nbsp;\u2013 \u043c\u043d\u043e\u0433\u043e \u043f\u0440\u043e\u0443\u0447\u0432\u0430\u043d\u0438\u044f \u0442\u0432\u044a\u0440\u0434\u044f\u0442, \u0447\u0435 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433\u044a\u0442 \u0438\u043b\u0438 \u0440\u0430\u0437\u043f\u0443\u0441\u043a\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0432\u0441\u044f\u043a\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0433\u0440\u0443\u043f\u0430 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0442\u0440\u0430\u0435 \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u0438\u0442\u0435\u043b\u043d\u043e \u043e\u0442 30 \u0434\u043e 60 \u0441\u0435\u043a\u0443\u043d\u0434\u0438.<span class=\"tadv-color\">&nbsp;<span style=\"color: #ff6600;\">[15]<\/span><\/span><\/li><li><strong>\u0411\u0440\u043e\u0439 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f&nbsp;<\/strong>\u2013 \u0437\u0430\u0432\u0438\u0441\u0438 \u043e\u0442 \u043d\u044f\u043a\u043e\u043b\u043a\u043e \u0444\u0430\u043a\u0442\u043e\u0440\u0430, \u043a\u0430\u0442\u043e \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e \u0441\u044a\u0441\u0442\u043e\u044f\u043d\u0438\u0435, \u0432\u044a\u0437\u0440\u0430\u0441\u0442 \u0438\u043b\u0438 \u043f\u043e\u043b. \u041d\u0435 \u0431\u0438\u0432\u0430 \u043e\u0431\u0430\u0447\u0435 \u0434\u0430 \u043f\u0440\u0435\u043a\u0430\u043b\u044f\u0432\u0430\u0442\u0435 \u0441\u044a\u0441 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433\u0430 \u0438 \u0434\u0430 \u0441\u0435 \u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043a\u043e\u043b\u043a\u043e\u0442\u043e \u0441\u0435 \u043c\u043e\u0436\u0435 \u043f\u043e\u0432\u0435\u0447\u0435 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f. \u0412\u0430\u0436\u043d\u043e \u0435 \u0434\u0430 \u0441\u043b\u0443\u0448\u0430\u0442\u0435 \u0442\u044f\u043b\u043e\u0442\u043e \u0441\u0438.<\/li><li><strong>\u0414\u0438\u0448\u0430\u043d\u0435<\/strong>&nbsp;\u2013 \u0449\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0434\u0430 \u0441\u0435 \u043e\u0442\u043f\u0443\u0441\u043d\u0435\u0442\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e. \u0422\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0432\u0434\u0438\u0448\u0432\u0430\u0442\u0435 \u0431\u0430\u0432\u043d\u043e \u043f\u0440\u0435\u0434\u0438 \u0434\u0430 \u0440\u0430\u0437\u0442\u0435\u0433\u043d\u0435\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0430 \u0438 \u0434\u0430 \u0438\u0437\u0434\u0438\u0448\u0430\u0442\u0435 \u0431\u0430\u0432\u043d\u043e, \u0434\u043e\u043a\u0430\u0442\u043e \u0433\u043e \u043e\u0442\u043f\u0443\u0441\u043a\u0430\u0442\u0435. \u0418\u0437\u0434\u0438\u0448\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0435 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0431\u044a\u0434\u0435 \u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u043e, \u0430 \u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u043e.<\/li><li><strong>\u041a\u043e\u0433\u0430 \u0441\u0435 \u043f\u0440\u0430\u0432\u0438 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433<\/strong>&nbsp;\u2013 \u0437\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043e\u043f\u0442\u0438\u043c\u0430\u043b\u043d\u0438 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438 \u0438 \u0437\u0430 \u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0442\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0442\u0440\u0430\u0432\u043c\u0438 \u0435 \u0437\u0430\u0434\u044a\u043b\u0436\u0438\u0442\u0435\u043b\u043d\u043e \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433\u044a\u0442, \u0437\u0430\u0433\u0440\u044f\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0438 \u0440\u0430\u0437\u043f\u0443\u0441\u043a\u0430\u043d\u0435\u0442\u043e \u0438\u043c \u0434\u0430 \u0431\u044a\u0434\u0430\u0442 \u0447\u0430\u0441\u0442 \u043e\u0442 \u0432\u0441\u0435\u043a\u0438 \u0432\u0430\u0448 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u043f\u043b\u0430\u043d.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%92%D0%B8%D0%B4%D0%BE%D0%B2%D0%B5_%D1%81%D1%82%D1%80%D0%B5%D1%87%D0%B8%D0%BD%D0%B3_%D1%81%D0%BF%D0%BE%D1%80%D0%B5%D0%B4_%D0%B3%D1%80%D1%83%D0%BF%D0%B8%D1%82%D0%B5_%D0%BC%D1%83%D1%81%D0%BA%D1%83%D0%BB%D0%B8\"><\/span>\u0412\u0438\u0434\u043e\u0432\u0435 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0441\u043f\u043e\u0440\u0435\u0434 \u0433\u0440\u0443\u043f\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0412\u0435\u0447\u0435 \u0440\u0430\u0437\u0431\u0438\u0440\u0430\u0442\u0435&nbsp;<strong>\u0442\u0435\u043e\u0440\u0438\u044f\u0442\u0430 \u0437\u0430 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0438 \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435,<\/strong>&nbsp;\u0432\u0440\u0435\u043c\u0435 \u0435 \u0434\u0430 \u0437\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0434\u0430 \u044f \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u0443\u0432\u0430\u0442\u0435. \u041a\u0430\u043a \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430&nbsp;<strong>\u0438\u0437\u0433\u043b\u0435\u0436\u0434\u0430 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433\u044a\u0442?<\/strong>&nbsp;\u0412\u0441\u0438\u0447\u043a\u043e \u0437\u0430\u0432\u0438\u0441\u0438 \u043e\u0442 \u0442\u043e\u0432\u0430&nbsp;<strong>\u043a\u043e\u044f \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0433\u0440\u0443\u043f\u0430 \u0441\u0442\u0435 \u0440\u0435\u0448\u0438\u043b\u0438 \u0434\u0430 \u043f\u043e\u0434\u043b\u043e\u0436\u0438\u0442\u0435 \u043d\u0430 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433.<\/strong>&nbsp;\u041e\u043f\u0442\u0438\u043c\u0430\u043b\u043d\u043e \u0435 \u043e\u0431\u0430\u0447\u0435 \u0434\u0430 \u0441\u0438&nbsp;<strong>\u043f\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u0435 \u0437\u0430 \u0446\u0435\u043b \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u043d\u0430 \u0446\u044f\u043b\u043e\u0442\u043e \u0442\u044f\u043b\u043e.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[10] [11] [12]<\/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\">\u0421\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u043d\u0430 \u0446\u044f\u043b\u043e\u0442\u043e \u0442\u044f\u043b\u043e<\/h3>\n\n\n\n<p>\u041f\u043e\u043b\u0437\u0430\u0442\u0430 \u043e\u0442 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u043d\u0430 \u0446\u044f\u043b\u043e\u0442\u043e \u0442\u044f\u043b\u043e \u0435, \u0447\u0435&nbsp;<strong>\u043d\u0435\u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e \u043e\u0442 \u0442\u043e\u0432\u0430 \u043a\u0430\u043a\u0432\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0449\u0435 \u043f\u0440\u0430\u0432\u0438\u0442\u0435,<\/strong>&nbsp;\u0432\u0441\u0435\u043a\u0438 \u043c\u0443\u0441\u043a\u0443\u043b \u0449\u0435 \u0431\u044a\u0434\u0435&nbsp;<strong>\u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0440\u0430\u0437\u0442\u0435\u0433\u043d\u0430\u0442.<\/strong>&nbsp;\u0413\u043b\u0430\u0432\u043d\u043e\u0442\u043e \u0435&nbsp;<strong>\u0434\u0430 \u0437\u0430\u043f\u043e\u0447\u0432\u0430\u0442\u0435 \u043e\u0442 \u0433\u043b\u0430\u0432\u0430\u0442\u0430 \u0438 \u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e \u0434\u0430 \u043f\u0440\u0435\u043c\u0438\u043d\u0430\u0432\u0430\u0442\u0435 \u043a\u044a\u043c \u0441\u0442\u044a\u043f\u0430\u043b\u0430\u0442\u0430,<\/strong>&nbsp;\u043a\u0430\u0442\u043e \u043d\u0435 \u0437\u0430\u0431\u0440\u0430\u0432\u044f\u0442\u0435 \u043d\u0438\u0442\u043e \u0435\u0434\u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0433\u0440\u0443\u043f\u0430.<\/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\">\u041f\u0440\u0438\u043c\u0435\u0440 \u0437\u0430&nbsp;<strong>\u043f\u0440\u0430\u0432\u0438\u043b\u0435\u043d \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u043d\u0430 \u0446\u044f\u043b\u043e\u0442\u043e \u0442\u044f\u043b\u043e \u043f\u0440\u0435\u0434\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430<\/strong>&nbsp;\u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0432\u0438\u0434\u0438\u0442\u0435 \u0432\u044a\u0432 \u0432\u0438\u0434\u0435\u043e\u0442\u043e:<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Bowflex\u00ae Stretch | Five-Minute Full Body Stretch\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/2L2lnxIcNmo?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\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u043d\u0430 \u043e\u0442\u0434\u0435\u043b\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438 \u0433\u0440\u0443\u043f\u0438<\/h3>\n\n\n\n<p>\u0412\u0441\u0435 \u043f\u043e-\u043f\u043e\u043f\u0443\u043b\u044f\u0440\u043d\u0430 \u0442\u0435\u0445\u043d\u0438\u043a\u0430, \u043e\u0441\u043e\u0431\u0435\u043d\u043e \u0437\u0430 \u043a\u0443\u043b\u0442\u0443\u0440\u0438\u0441\u0442\u0438 \u0438\u043b\u0438 \u043b\u044e\u0431\u0438\u0442\u0435\u043b\u0438 \u043d\u0430 \u0444\u0438\u0442\u043d\u0435\u0441\u0430, \u0435 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433\u044a\u0442&nbsp;<strong>\u0434\u0430 \u0441\u0435 \u0441\u044a\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0438 \u0441\u0430\u043c\u043e \u0432\u044a\u0440\u0445\u0443 \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438 \u0433\u0440\u0443\u043f\u0438.<\/strong>&nbsp;\u041a\u043e\u043d\u043a\u0440\u0435\u0442\u043d\u043e \u0432\u044a\u0440\u0445\u0443 \u0442\u0435\u0437\u0438 \u0433\u0440\u0443\u043f\u0438, \u043a\u043e\u0438\u0442\u043e&nbsp;<strong>\u0449\u0435 \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0438\u0442\u0435 \u0441\u043b\u0435\u0434 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433.<\/strong>&nbsp;\u0412\u0438\u0436\u0442\u0435 \u043a\u0430\u043a \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430&nbsp;<strong>\u0438\u0437\u0433\u043b\u0435\u0436\u0434\u0430 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u0430 \u043e\u0442\u0434\u0435\u043b\u043d\u0438 \u0447\u0430\u0441\u0442\u0438 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0425\u043e\u0434\u0438\u043b\u0430 \u0438 \u0433\u043b\u0435\u0437\u0435\u043d\u0438<\/strong>&nbsp;\u2013 \u043c\u043d\u043e\u0433\u043e \u0441\u043f\u043e\u0440\u0442\u0438\u0441\u0442\u0438, \u043e\u0441\u043e\u0431\u0435\u043d\u043e \u043a\u0443\u043b\u0442\u0443\u0440\u0438\u0441\u0442\u0438\u0442\u0435, \u043f\u0440\u043e\u043f\u0443\u0441\u043a\u0430\u0442 \u0434\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u044f\u0432\u0430\u0442 \u0442\u0435\u0437\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438 \u0433\u0440\u0443\u043f\u0438. \u0422\u043e\u0432\u0430 \u0441\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438,&nbsp;<strong>\u0434\u0438\u0440\u0435\u043a\u0442\u043d\u043e \u0441\u0432\u044a\u0440\u0437\u0430\u043d\u0438 \u0441 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u0430 \u043f\u0440\u0430\u0441\u0446\u0438\u0442\u0435<\/strong>&nbsp;\u0438\u043b\u0438 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438\u0442\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f. \u0422\u0435 \u0441\u0435 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442 \u0433\u043b\u0430\u0432\u043d\u043e \u0437\u0430 \u0431\u044f\u0433\u0430\u043d\u0435, \u043a\u043e\u043b\u043e\u0435\u0437\u0434\u0435\u043d\u0435, \u043d\u043e \u0441\u044a\u0449\u043e \u0442\u0430\u043a\u0430 \u0438 \u0437\u0430 \u0441\u0438\u043b\u043e\u0432\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u043f\u0440\u0438 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430. \u0415\u0442\u043e \u0437\u0430\u0449\u043e, \u0430\u043a\u043e \u043d\u0435 \u0440\u0430\u0437\u0442\u0435\u0433\u043d\u0435\u0442\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0438 \u0433\u043b\u0435\u0437\u0435\u043d\u0438\u0442\u0435 \u0441\u0438, \u043c\u043e\u0436\u0435 \u0434\u0430 \u0441\u0438 \u043f\u0440\u0438\u0447\u0438\u043d\u0438\u0442\u0435 \u043d\u0435\u043f\u0440\u0438\u044f\u0442\u043d\u0438 \u0442\u0440\u0430\u0432\u043c\u0438.<\/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\"><strong>\u0421\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u043d\u0430 \u0445\u043e\u0434\u0438\u043b\u0430 \u0438 \u0433\u043b\u0435\u0437\u0435\u043d\u0438:<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Top 3 Stretches for General Foot Pain\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/AXSj_5pBAKw?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<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Lateral Sprained Ankle Stretches &amp; Exercises - Ask Doctor Jo\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/3JJayVC0-20?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><strong>\u041f\u0440\u0430\u0441\u0446\u0438&nbsp;<\/strong>\u2013 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u0430 \u043f\u0440\u0430\u0441\u0446\u0438\u0442\u0435 \u0441\u044a\u0449\u043e \u0447\u0435\u0441\u0442\u043e&nbsp;<strong>\u0441\u0435 \u043f\u043e\u0434\u0446\u0435\u043d\u044f\u0432\u0430\u0442 \u043f\u0440\u0438 \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430.<\/strong>&nbsp;\u0412 \u0441\u044a\u0449\u043e\u0442\u043e \u0432\u0440\u0435\u043c\u0435 \u0438\u043c\u0435\u043d\u043d\u043e \u0432 \u043f\u0440\u0430\u0441\u0446\u0438\u0442\u0435 \u0441\u0435 \u043f\u043e\u044f\u0432\u044f\u0432\u0430\u0442 \u043f\u043e\u0432\u0435\u0447\u0435\u0442\u043e \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438 \u043a\u0440\u0430\u043c\u043f\u0438 \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430. \u0427\u0443\u0434\u0435\u0441\u043d\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0437\u0430 \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430 \u0435 \u0434\u0430&nbsp;<strong>\u0440\u0430\u0437\u0442\u0435\u0433\u043d\u0435\u0442\u0435 \u043f\u0440\u0430\u0441\u0435\u0446\u0430 \u0432 \u0441\u0442\u043e\u0435\u0436 \u0434\u043e \u0441\u0442\u0435\u043d\u0430\u0442\u0430.<\/strong>&nbsp;\u0417\u0430\u0442\u043e\u0432\u0430 \u0437\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0441 \u043b\u0438\u0446\u0435 \u043a\u044a\u043c \u0441\u0442\u0435\u043d\u0430\u0442\u0430, \u043f\u0440\u0438\u0441\u0442\u044a\u043f\u0435\u0442\u0435 \u043d\u0430\u043f\u0440\u0435\u0434 \u0441 \u0434\u0435\u0441\u043d\u0438\u044f \u043a\u0440\u0430\u043a \u0438 \u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u043b\u0435\u0432\u0438\u044f \u043a\u0440\u0430\u043a \u043e\u043f\u044a\u043d\u0430\u0442 \u043d\u0430\u0437\u0430\u0434, \u0442\u0430\u043a\u0430 \u0447\u0435 \u0442\u044f\u043b\u043e\u0442\u043e \u0432\u0438 \u0434\u0430 \u0435 \u043b\u0435\u043a\u043e \u043d\u0430\u043a\u043b\u043e\u043d\u0435\u043d\u043e \u043d\u0430\u043f\u0440\u0435\u0434. \u041d\u0430\u0442\u0438\u0441\u043d\u0435\u0442\u0435 \u043f\u0435\u0442\u0430\u0442\u0430 \u043d\u0430 \u0437\u0430\u0434\u043d\u0438\u044f \u0438\u0437\u043f\u044a\u043d\u0430\u0442 \u043a\u0440\u0430\u043a \u043a\u044a\u043c \u0437\u0435\u043c\u044f\u0442\u0430, \u0434\u043e\u043a\u0430\u0442\u043e \u043f\u043e\u0447\u0443\u0432\u0441\u0442\u0432\u0430\u0442\u0435 \u043a\u0430\u043a \u043f\u0440\u0430\u0441\u0435\u0446\u044a\u0442 \u0441\u0435 \u0441\u0442\u044f\u0433\u0430. \u0420\u0430\u0437\u0431\u0438\u0440\u0430 \u0441\u0435, \u0438\u043c\u0430 \u043e\u0449\u0435 \u043c\u043d\u043e\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u0430 \u043f\u0440\u0430\u0441\u0446\u0438\u0442\u0435, \u0442\u0430\u043a\u0430 \u0447\u0435 \u0432\u0438\u043d\u0430\u0433\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0440\u0430\u0437\u043d\u043e\u043e\u0431\u0440\u0430\u0437\u0438\u0442\u0435 \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430\u0442\u0430 \u0441\u0438.<\/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\"><strong>\u0421\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u043d\u0430 \u043f\u0440\u0430\u0441\u0446\u0438\u0442\u0435:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Best 10 min Stretch to Slim Your Calves!  \u25c6 Emi \u25c6\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/khRGODISnNE?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><strong>\u0411\u0435\u0434\u0440\u0430&nbsp;<\/strong>\u2013 \u0442\u0443\u043a \u0435 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e \u0434\u0430 \u0441\u0435 \u0441\u044a\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0438\u0442\u0435 \u0432\u044a\u0440\u0445\u0443 \u0440\u0430\u0437\u0442\u044f\u0433\u0430\u043d\u0435 \u043d\u0430&nbsp;<strong>\u043f\u0440\u0435\u0434\u043d\u0438\u0442\u0435 \u0438 \u0437\u0430\u0434\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430.<\/strong>&nbsp;\u041f\u0440\u0438 \u0440\u0430\u0437\u0442\u044f\u0433\u0430\u043d\u0435 \u043d\u0430 \u043f\u0440\u0435\u0434\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0435 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e&nbsp;<strong>\u201e\u0438\u0437\u0434\u044a\u0440\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0432 \u0441\u0442\u043e\u0435\u0436\u201c.<\/strong>&nbsp;\u0421\u0442\u044a\u043f\u0435\u0442\u0435 \u0441 \u0434\u0432\u0435\u0442\u0435 \u0441\u0442\u044a\u043f\u0430\u043b\u0430 \u043d\u0430 \u0437\u0435\u043c\u044f\u0442\u0430 \u0438 \u0441\u0433\u044a\u043d\u0435\u0442\u0435 \u0435\u0434\u0438\u043d\u0438\u044f \u043a\u0440\u0430\u043a, \u0442\u0430\u043a\u0430 \u0447\u0435 \u043f\u0435\u0442\u0430\u0442\u0430 \u0434\u0430 \u0434\u043e\u043a\u043e\u0441\u0432\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0445\u0432\u0430\u043d\u0435\u0442\u0435 \u043f\u0435\u0442\u0430\u0442\u0430 \u0441 \u0440\u044a\u0446\u0435 \u0438 \u044f \u0437\u0430\u0434\u0440\u044a\u0436\u0442\u0435 \u0432 \u0442\u043e\u0432\u0430 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u043f\u043e\u043d\u0435 30 \u0441\u0435\u043a\u0443\u043d\u0434\u0438. \u041f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0442\u043e\u0432\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u043f\u043e\u0447\u0443\u0432\u0441\u0442\u0432\u0430\u0442\u0435&nbsp;<strong>\u043d\u0430\u043f\u0440\u0435\u0436\u0435\u043d\u0438\u0435 \u0432 \u043f\u0440\u0435\u0434\u043d\u0438\u0442\u0435 \u0431\u0435\u0434\u0440\u0435\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438.<\/strong>&nbsp;\u0418 \u043e\u0431\u0440\u0430\u0442\u043d\u043e, \u0430\u043a\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0437\u0430\u0434\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0438\u043b\u0438 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438\u0442\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f, \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u0435 \u0441\u044a\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0438\u0442\u0435 \u0432\u044a\u0440\u0445\u0443 \u0434\u0440\u0443\u0433 \u0432\u0438\u0434 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f. \u0421\u0435\u0434\u043d\u0435\u0442\u0435 \u043d\u0430 \u0437\u0435\u043c\u044f\u0442\u0430 \u0441 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d\u0438 \u043a\u0440\u0430\u043a\u0430. \u0414\u0440\u044a\u0436\u0442\u0435 \u0433\u044a\u0440\u0431\u0430 \u0441\u0438 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d \u0438 \u0441\u0435 \u043e\u043f\u0438\u0442\u0430\u0439\u0442\u0435 \u0434\u0430 \u0434\u043e\u043a\u043e\u0441\u043d\u0435\u0442\u0435 \u0441 \u0440\u044a\u0446\u0435 \u043f\u0440\u044a\u0441\u0442\u0438\u0442\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430. \u041d\u0435 \u0441\u0433\u044a\u0432\u0430\u0439\u0442\u0435 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0432 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435, \u0432 \u043f\u0440\u043e\u0442\u0438\u0432\u0435\u043d \u0441\u043b\u0443\u0447\u0430\u0439 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u0449\u0435 \u0431\u044a\u0434\u0435 \u043d\u0435\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>\u0421\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430:<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Lower Body Stretching Routine for Flexibility - Fitness Blender Cool Down Stretches\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/iN3sHkni1gI?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><strong>\u0413\u0440\u044a\u0431<\/strong>&nbsp;\u2013 \u043f\u0440\u0438 \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430 \u0435 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e \u0434\u0430 \u0437\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0441\u044a\u0441 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u043d\u0430 \u0448\u0438\u0439\u043d\u0438\u0442\u0435 \u043f\u0440\u0435\u0448\u043b\u0435\u043d\u0438. \u0422\u043e\u0447\u043d\u043e \u0442\u043e\u0432\u0430 \u0435 \u0432\u043a\u043b\u044e\u0447\u0435\u043d\u043e \u0432 \u043c\u043d\u043e\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043d\u0435\u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e \u0434\u0430\u043b\u0438 \u0441\u0430 \u043a\u0430\u0440\u0434\u0438\u043e \u0438\u043b\u0438 \u0441\u0438\u043b\u043e\u0432\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f. \u041e\u0441\u043d\u043e\u0432\u043d\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0437\u0430 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u043d\u0430 \u0448\u0438\u0439\u043d\u0438\u0442\u0435 \u043f\u0440\u0435\u0448\u043b\u0435\u043d\u0438 \u0435&nbsp;<strong>\u043d\u0430\u0432\u0435\u0436\u0434\u0430\u043d\u0435 \u043d\u0430 \u0433\u043b\u0430\u0432\u0430\u0442\u0430<\/strong>&nbsp;\u043d\u0430\u043f\u0440\u0435\u0434, \u043d\u0430\u0437\u0430\u0434, \u043d\u0430\u043b\u044f\u0432\u043e \u0438 \u043d\u0430\u0434\u044f\u0441\u043d\u043e. \u0421\u043b\u0435\u0434 \u043a\u0430\u0442\u043e \u0440\u0430\u0437\u0434\u0432\u0438\u0436\u0438\u0442\u0435 \u0448\u0438\u0439\u043d\u0438\u044f \u0434\u044f\u043b \u043d\u0430 \u0433\u0440\u044a\u0431\u043d\u0430\u0447\u043d\u0438\u044f \u0441\u0442\u044a\u043b\u0431, \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0435\u0442\u0435 \u043d\u0430\u0434\u043e\u043b\u0443 \u0434\u043e \u043b\u0443\u043c\u0431\u0430\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442, \u043a\u043e\u044f\u0442\u043e \u0449\u0435&nbsp;<strong>\u0440\u0430\u0437\u0442\u0435\u0433\u043d\u0435\u0442\u0435 \u0441 \u043d\u0430\u043a\u043b\u043e\u043d \u043d\u0430\u043f\u0440\u0435\u0434 \u0438 \u043d\u0430\u0437\u0430\u0434<\/strong>&nbsp;\u043d\u0430 \u0446\u044f\u043b\u043e\u0442\u043e \u0442\u044f\u043b\u043e. \u0417\u0430 \u0440\u0430\u0437\u0434\u0432\u0438\u0436\u0432\u0430\u043d\u0435 \u043d\u0430 \u0432\u0440\u0430\u0442\u0430, \u0448\u0438\u0439\u043d\u0438\u044f \u0434\u044f\u043b \u043d\u0430 \u0433\u0440\u044a\u0431\u043d\u0430\u0447\u043d\u0438\u044f \u0441\u0442\u044a\u043b\u0431, \u043d\u043e \u0441\u044a\u0449\u043e \u0438 \u043d\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u0439\u043e\u0433\u0430 \u043f\u043e\u0437\u0438.<\/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\"><strong>\u0421\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430:<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Fix \u201cLow Back\u201d Pain (INSTANTLY!)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/DWmGArQBtFI?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<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Yoga for Neck and Shoulder Relief - Yoga With Adriene\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/SedzswEwpPw?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><strong>\u0420\u0430\u043c\u0435\u043d\u0435, \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u0438 \u0438 \u0431\u0438\u0446\u0435\u043f\u0441\u0438<\/strong>&nbsp;\u2013 \u0432 \u043e\u0441\u043d\u043e\u0432\u0430\u0442\u0430 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u0437\u0430 \u0440\u0430\u0437\u0442\u044f\u0433\u0430\u043d\u0435 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0435 \u0434\u0430 \u0438\u0437\u043f\u044a\u043d\u0435\u0442\u0435 \u0440\u044a\u043a\u0430\u0442\u0430 \u0441\u0438, \u0434\u0430 \u044f \u0441\u0433\u044a\u043d\u0435\u0442\u0435 \u0432 \u043b\u0430\u043a\u044a\u0442\u044f \u0438 \u0434\u0430 \u044f \u043f\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u0435 \u0437\u0430\u0434 \u0433\u043b\u0430\u0432\u0430\u0442\u0430 \u0441\u0438, \u0434\u043e\u043a\u0430\u0442\u043e \u044f \u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u0441 \u0434\u0440\u0443\u0433\u0430\u0442\u0430 \u0440\u044a\u043a\u0430. \u0420\u0430\u0437\u0431\u0438\u0440\u0430 \u0441\u0435, \u0442\u043e\u0432\u0430 \u0435 \u0435\u0434\u043d\u043e \u043e\u0442 \u043d\u0430\u0439-\u043b\u0435\u0441\u043d\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u0430\u043a\u043e \u0432\u044a\u0432 \u0444\u0438\u0442\u043d\u0435\u0441\u0430 \u0449\u0435 \u0449\u0435 \u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0440\u0430\u043c\u0435\u043d\u0435, \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u0435 \u0441\u044a\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0438\u0442\u0435 \u0432\u044a\u0440\u0445\u0443&nbsp;<strong>\u043f\u043e-\u043a\u043e\u043c\u043f\u043b\u0435\u043a\u0441\u043d\u0430 \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430.<\/strong>&nbsp;\u0421\u044a\u0449\u043e\u0442\u043e \u0432\u0430\u0436\u0438 \u0438 \u0437\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u0438\u0442\u0435 \u0438 \u0431\u0438\u0446\u0435\u043f\u0441\u0438\u0442\u0435, \u0437\u0430 \u043a\u043e\u0438\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u043f\u0440\u0435\u0434\u0432\u0438\u0434\u0438\u0442\u0435 \u043e\u0442\u0434\u0435\u043b\u043d\u043e \u0432\u0440\u0435\u043c\u0435 \u043f\u0440\u0438 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433\u0430.<\/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\"><strong>\u0421\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Shoulder Stretch to Fix Your Shoulders (GET DEEP!)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/J9yRiOeVvIM?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 class=\"has-text-align-center\"><strong>\u0421\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u043d\u0430 \u0431\u0438\u0446\u0435\u043f\u0441\u0438\u0442\u0435:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Stretch Your Biceps (FEEL IT INSTANTLY!)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/_e1hQUxTAHc?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 class=\"has-text-align-center\"><strong>\u0421\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u043d\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u0438\u0442\u0435:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Stretch Your Triceps (AND HOW NOT TO!)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/yAvpW_zKJmI?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><strong>\u0420\u0430\u0437\u0431\u0438\u0432\u043a\u0430 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0438\u044f \u043f\u043b\u0430\u043d \u043f\u043e \u0435\u0442\u0430\u043f\u0438:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>\u0437\u0430\u0433\u0440\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0447\u0440\u0435\u0437 \u043a\u0440\u0430\u0442\u043a\u0430 \u0430\u0435\u0440\u043e\u0431\u043d\u0430 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442<\/li><li>\u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u043d\u0430 \u0446\u044f\u043b\u043e\u0442\u043e \u0442\u044f\u043b\u043e, \u0435\u0432\u0435\u043d\u0442\u0443\u0430\u043b\u043d\u043e \u043d\u0430 \u0438\u0437\u0431\u0440\u0430\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438 \u0433\u0440\u0443\u043f\u0430<\/li><li>\u0441\u044a\u0449\u0438\u043d\u0441\u043a\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430<\/li><li>\u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u043d\u0430 \u0446\u044f\u043b\u043e\u0442\u043e \u0442\u044f\u043b\u043e \u0441\u043b\u0435\u0434 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430<\/li><li>\u0440\u0430\u0437\u043f\u0443\u0441\u043a\u0430\u043d\u0435<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0418\u043c\u0430\u0439\u0442\u0435 \u043f\u0440\u0435\u0434\u0432\u0438\u0434 \u043e\u0431\u0430\u0447\u0435, \u0447\u0435&nbsp;<strong>\u043d\u044f\u043c\u0430 \u0434\u0430 \u0441\u0435 \u043f\u043e\u043b\u0443\u0447\u0430\u0442 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438 \u0431\u0435\u0437 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u043e\u0442\u0434\u0435\u043b\u043d\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f.<\/strong>&nbsp;\u0422\u0430\u043a\u0430 \u0447\u0435, \u0430\u043a\u043e \u0440\u0435\u0448\u0438\u0442\u0435 \u0434\u0430 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0438 \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0438\u044f \u0441\u0438 \u043f\u043b\u0430\u043d, \u043a\u043e\u0435\u0442\u043e \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435, \u0432\u043d\u0438\u043c\u0430\u0442\u0435\u043b\u043d\u043e&nbsp;<strong>\u0438\u0437\u0443\u0447\u0435\u0442\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0430\u0442\u0430 \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041d\u0430\u0434\u044f\u0432\u0430\u043c\u0435 \u0441\u0435 \u0434\u0430 \u0441\u043c\u0435 \u0432\u0438 \u043f\u0440\u0435\u0434\u043e\u0441\u0442\u0430\u0432\u0438\u043b\u0438 \u0446\u044f\u043b\u0430\u0442\u0430 \u0432\u0430\u0436\u043d\u0430 \u0438\u043d\u0444\u043e\u0440\u043c\u0430\u0446\u0438\u044f \u0437\u0430&nbsp;<strong>\u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433, \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430 \u0438 \u0440\u0430\u0437\u043f\u0443\u0441\u043a\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435.<\/strong>&nbsp;\u0412\u043a\u043b\u044e\u0447\u0432\u0430\u0442\u0435 \u043b\u0438&nbsp;<strong>\u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430\u0442\u0430 \u0432\u044a\u0432 \u0432\u0430\u0448\u0438\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u043f\u043b\u0430\u043d?<\/strong>&nbsp;\u0421\u043f\u043e\u0434\u0435\u043b\u0435\u0442\u0435 \u0441\u0432\u043e\u044f \u043e\u043f\u0438\u0442 \u0432 \u043a\u043e\u043c\u0435\u043d\u0442\u0430\u0440\u0438\u0442\u0435 \u0438 \u0430\u043a\u043e \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430 \u0432\u0438 \u0435 \u0445\u0430\u0440\u0435\u0441\u0430\u043b\u0430, \u043d\u0435 \u0437\u0430\u0431\u0440\u0430\u0432\u044f\u0439\u0442\u0435 \u0434\u0430 \u044f&nbsp;<strong>\u0441\u043f\u043e\u0434\u0435\u043b\u0438\u0442\u0435<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.bg\/domashni-trenirovki\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\t\u0414\u041e\u041c\u0410\u0428\u041d\u0418 \u0422\u0420\u0415\u041d\u0418\u0420\u041e\u0412\u041a\u0418\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.bg\/masajni-rolki\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\t\u041c\u0410\u0421\u0410\u0416\u041d\u0418 \u0420\u041e\u041b\u041a\u0418\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>\u0421\u0442\u0440\u0435\u0447\u0438\u043d\u0433\u044a\u0442 \u0438 \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430\u0442\u0430 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u0430 \u0432 \u043e\u0441\u043d\u043e\u0432\u0430\u0442\u0430 \u043d\u0430 \u0432\u0441\u0435\u043a\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u043f\u043b\u0430\u043d, \u043a\u043e\u0435\u0442\u043e \u0437\u0430 \u0441\u044a\u0436\u0430\u043b\u0435\u043d\u0438\u0435 \u0447\u0435\u0441\u0442\u043e \u0441\u0435 \u0437\u0430\u0431\u0440\u0430\u0432\u044f. \u0412 \u0441\u044a\u0449\u043e\u0442\u043e \u0432\u0440\u0435\u043c\u0435 \u0442\u0435 \u0438\u0433\u0440\u0430\u044f\u0442\u00a0\u043d\u0430\u0438\u0441\u0442\u0438\u043d\u0430 \u0432\u0430\u0436\u043d\u0430 \u0440\u043e\u043b\u044f \u0437\u0430 \u0438\u0437\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0430\u0442\u0443\u0440\u0430\u0442\u0430, \u043e\u0444\u043e\u0440\u043c\u044f\u043d\u0435 \u043d\u0430 \u0440\u0435\u043b\u0435\u0444\u0430 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435,\u00a0\u043a\u0430\u043a\u0442\u043e \u0438 \u0437\u0430\u00a0\u043f\u0440\u0435\u0434\u043f\u0430\u0437\u0432\u0430\u043d\u0435 \u043e\u0442 \u0442\u0440\u0430\u0432\u043c\u0438. \u041f\u0440\u043e\u0447\u0435\u0442\u0435\u0442\u0435 \u043a\u0430\u043a\u0432\u0438 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0437\u0430 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u043f\u043e\u0437\u043d\u0430\u0432\u0430\u043c\u0435 \u0438 \u043a\u0430\u043a\u0432\u0438 \u043f\u043e\u043b\u0437\u0438 \u043d\u043e\u0441\u044f\u0442.<\/p>\n","protected":false},"author":22,"featured_media":181338,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[81],"tags":[7219,7375,7207,7477],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-253216","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-trenyrovchny-planove-y-upraznenyia","8":"tag-7219","9":"tag-7375","10":"tag-7207","11":"tag-7477","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0420\u0430\u0437\u0433\u0440\u044f\u0432\u0430\u043d\u0435, \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0438 \u0440\u0430\u0437\u043f\u0443\u0441\u043a\u0430\u043d\u0435 - \u043d\u0430\u0438\u0441\u0442\u0438\u043d\u0430 \u043b\u0438 \u0441\u0430 \u0432\u0430\u0436\u043d\u0438? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0417\u0430\u0449\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0438 \u0437\u0430\u0433\u0440\u044f\u0432\u0430\u043d\u0435 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0441\u0438? \u041f\u0440\u043e\u0447\u0435\u0442\u0435\u0442\u0435 \u043a\u0430\u043a \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0434\u0430 \u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0442\u0438\u0442\u0435 \u0431\u043e\u043b\u043a\u0438\u0442\u0435 \u0432 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0441 \u043d\u0430\u0448\u0438\u0442\u0435 \u0441\u044a\u0432\u0435\u0442\u0438.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/razgriavane-streching-i-razpuskane-naistina-li-sa-vajni\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0420\u0430\u0437\u0433\u0440\u044f\u0432\u0430\u043d\u0435, \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0438 \u0440\u0430\u0437\u043f\u0443\u0441\u043a\u0430\u043d\u0435 - \u043d\u0430\u0438\u0441\u0442\u0438\u043d\u0430 \u043b\u0438 \u0441\u0430 \u0432\u0430\u0436\u043d\u0438? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u0417\u0430\u0449\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u0438 \u0437\u0430\u0433\u0440\u044f\u0432\u0430\u043d\u0435 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0441\u0438? \u041f\u0440\u043e\u0447\u0435\u0442\u0435\u0442\u0435 \u043a\u0430\u043a \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0434\u0430 \u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0442\u0438\u0442\u0435 \u0431\u043e\u043b\u043a\u0438\u0442\u0435 \u0432 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0441 \u043d\u0430\u0448\u0438\u0442\u0435 \u0441\u044a\u0432\u0435\u0442\u0438.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.bg\/blog\/razgriavane-streching-i-razpuskane-naistina-li-sa-vajni\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-05-07T11:03:31+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-05-07T11:04:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.bg\/blog\/wp-content\/uploads\/2020\/08\/rozcvicka-strecing-clanok-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Dominika Hvizdo\u0161ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dominika Hvizdo\u0161ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.bg\/blog\/razgriavane-streching-i-razpuskane-naistina-li-sa-vajni\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.bg\/blog\/razgriavane-streching-i-razpuskane-naistina-li-sa-vajni\/\"},\"author\":{\"name\":\"Dominika 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