{"id":256133,"date":"2019-09-11T09:51:00","date_gmt":"2019-09-11T07:51:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=256133"},"modified":"2023-09-05T20:39:39","modified_gmt":"2023-09-05T18:39:39","slug":"spisok-uprazhenij-press","status":"publish","type":"post","link":"https:\/\/gymbeam.ua\/blog\/spisok-uprazhenij-press\/","title":{"rendered":"\u0421\u043f\u0438\u0441\u043e\u043a \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439: \u043f\u0440\u0435\u0441\u0441"},"content":{"rendered":"\n<p>\u0423\u0436\u0435 \u0448\u0435\u0441\u0442\u0430\u044f \u0441\u0442\u0430\u0442\u044c\u044f \u0438\u0437 \u0441\u0435\u0440\u0438\u0438 <strong>C\u043f\u0438\u0441\u043e\u043a \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439<\/strong>, \u0433\u0434\u0435 \u0432\u044b \u043d\u0430\u0439\u0434\u0435\u0442\u0435 \u0432\u0441\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 <strong>\u043c\u044b\u0448\u0446\u044b \u043f\u0440\u0435\u0441\u0441\u0430.<\/strong> \u0412\u0441\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441\u043e\u0434\u0435\u0440\u0436\u0430\u0442 \u043e\u043f\u0438\u0441\u0430\u043d\u0438\u0435 \u0438 \u0438\u043b\u043b\u044e\u0441\u0442\u0440\u0430\u0442\u0438\u0432\u043d\u044b\u0435 \u0432\u0438\u0434\u0435\u043e\u0440\u043e\u043b\u0438\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\">\u041c\u044b\u0448\u0446\u044b \u043f\u0440\u0435\u0441\u0441\u0430<\/h2>\n\n\n\n<p>\u0416\u0438\u0440\u043e\u0432\u044b\u0435 \u043a\u043e\u043c\u043a\u0438, \u0447\u0430\u0449\u0435 \u0432\u0441\u0435\u0433\u043e \u0432\u044b\u0437\u0432\u0430\u043d\u043d\u044b\u0435 \u0441\u0442\u0440\u0435\u0441\u0441\u043e\u043c \u0438, \u043a\u043e\u043d\u0435\u0447\u043d\u043e, \u043d\u0435\u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u044b\u043c \u043f\u0438\u0442\u0430\u043d\u0438\u0435\u043c (<em>\u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0435 \u043f\u0438\u0442\u0430\u043d\u0438\u0435 &#8211; \u044d\u0442\u043e 70% \u0443\u0441\u043f\u0435\u0445\u0430<\/em>), \u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e <strong>\u043d\u0435<\/strong>&nbsp;<strong>\u044d\u0441\u0442\u0435\u0442\u0438\u0447\u043d\u044b<\/strong>, \u043d\u043e \u0434\u0430\u0436\u0435 \u043e\u0447\u0435\u043d\u044c <strong>\u043e\u043f\u0430\u0441\u043d\u044b \u0434\u043b\u044f \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0430<\/strong>. \u041e\u0442 \u0436\u0438\u0440\u0430 \u043d\u0430 \u0436\u0438\u0432\u043e\u0442\u0435 \u0442\u044f\u0436\u0435\u043b\u043e \u0438\u0437\u0431\u0430\u0432\u0438\u0442\u044c\u0441\u044f, \u0438 \u043c\u043d\u043e\u0433\u0438\u0435 \u043b\u044e\u0434\u0438 \u043f\u0440\u0435\u0434\u043f\u043e\u0447\u0438\u0442\u0430\u044e\u0442 \u043e\u0442\u043a\u0430\u0437\u0430\u0442\u044c\u0441\u044f \u043e\u0442 \u0432\u0441\u0435\u0433\u043e \u044d\u0442\u043e\u0433\u043e \u043f\u043e\u0441\u043b\u0435 \u043d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u0438\u0445 \u043d\u0435\u0434\u0435\u043b\u044c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u043f\u0440\u0435\u0441\u0441\u0430.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041d\u043e \u0435\u0441\u043b\u0438 \u0432\u044b \u0445\u043e\u0442\u0438\u0442\u0435 \u0434\u043e\u0431\u0438\u0442\u044c\u0441\u044f \u043f\u043e\u0434\u0442\u044f\u043d\u0443\u0442\u043e\u0433\u043e \u0438 \u043f\u043b\u043e\u0441\u043a\u043e\u0433\u043e \u0436\u0438\u0432\u043e\u0442\u0430 \u0438\u043b\u0438 \u0434\u0430\u0436\u0435 <strong>6 \u043a\u0443\u0431\u0438\u043a\u043e\u0432<\/strong>, \u0441\u043b\u0435\u0434\u0438\u0442\u044c \u0437\u0430 \u043f\u0438\u0442\u0430\u043d\u0438\u0435\u043c \u0434\u0435\u0439\u0441\u0442\u0432\u0438\u0442\u0435\u043b\u044c\u043d\u043e \u043e\u0447\u0435\u043d\u044c \u0432\u0430\u0436\u043d\u043e. \u0418 \u043d\u0435 \u0437\u0430\u0431\u044b\u0432\u0430\u0439\u0442\u0435, \u0447\u0442\u043e \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u0435 \u044d\u0442\u043e \u0435\u0449\u0435 \u043d\u0435 \u0432\u0441\u0435! \u0420\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u0430\u044f \u0441\u0431\u0430\u043b\u0430\u043d\u0441\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u0430\u044f \u0434\u0438\u0435\u0442\u0430 \u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043c\u044b \u043e\u043f\u0438\u0448\u0435\u043c \u0432 \u044d\u0442\u043e\u0439 \u0441\u0442\u0430\u0442\u044c\u0435, \u043f\u043e\u043c\u043e\u0433\u0443\u0442 \u0432\u0430\u043c \u043f\u043e\u043b\u0443\u0447\u0438\u0442\u044c \u0436\u0435\u043b\u0430\u0435\u043c\u044b\u0439 \u043f\u0440\u0435\u0441\u0441.<\/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\">Decline 45\u00b0 Sit-Up: \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u043d\u0430 \u043d\u0430\u043a\u043b\u043e\u043d\u043d\u043e\u0439 \u0441\u043a\u0430\u043c\u044c\u0435<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How To: Decline Sit-Up\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/QhGU5cmNZds?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\">Decline Twisting Sit-Up: \u043a\u043e\u0441\u044b\u0435 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u043d\u0430 \u043d\u0430\u043a\u043b\u043e\u043d\u043d\u043e\u0439 \u0441\u043a\u0430\u043c\u044c\u0435<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Decline Sit Up on Bench with Oblique Twist\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/1Nmw4SHpdgk?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 style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29626,49246,36058,30209,49009,36073,46021,28340,32176,5951,29851\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Roman Chair Sit-Up: \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u0432 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u0435 \u0441\u0438\u0434\u044f<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Roman Chair Sit-Up | TYTAX\u00ae S6\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/xtTyu1Ep10w?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\">Regular Abdominal Crunch: \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u043b\u0435\u0436\u0430<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to do a perfect ab crunch - Herbalife Fit Tips\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/SHWgBc4Ahc8?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\">Rope Crunch: \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u0441 \u0432\u0435\u0440\u0445\u043d\u0435\u0433\u043e \u0431\u043b\u043e\u043a\u0430<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Cable Crunches\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/hqJ9c1Cf7-A?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\">V-Ups &#8211; v-\u043e\u0431\u0440\u0430\u0437\u043d\u044b\u0435 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f<\/h3>\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=\"Exercise Tutorial - V-Up\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/iP2fjvG0g3w?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\">Reverse Crunches: \u043e\u0431\u0440\u0430\u0442\u043d\u044b\u0435 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f<\/h3>\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-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Fitness Tips with Chrissy Zmijewski: Reverse Cruches\" width=\"1140\" height=\"855\" src=\"https:\/\/www.youtube.com\/embed\/oWsEp7hsmZg?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\">Hanging Leg Raise: \u043f\u043e\u0434\u044a\u0435\u043c \u043d\u043e\u0433 \u0432 \u0432\u0438\u0441\u0435<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Flat Bench Lying Leg Raise - How to do Lying Leg Raises\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/nsYFSwxEPxM?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\">Side Crunches Lying: \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u043b\u0435\u0436\u0430 \u043d\u0430 \u0431\u043e\u043a\u0443<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How To: Oblique Floor Crunch\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/QxaKQG-gmPY?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\">Side Bend\/ Standing Side Bend with Dumbbell: \u0431\u043e\u043a\u043e\u0432\u044b\u0435 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f\/ \u0431\u043e\u043a\u043e\u0432\u044b\u0435 \u043d\u0430\u043a\u043b\u043e\u043d\u044b \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\u0438 \u0441\u0442\u043e\u044f<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Do a Dumbbell Side Bend | Ab Workout\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/dL9ZzqtQI5c?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\">Standing\/Sitting Bar Twist: \u043f\u043e\u0432\u043e\u0440\u043e\u0442\u044b \u0442\u0443\u043b\u043e\u0432\u0438\u0449\u0430 \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How To: Standing Oblique Twists with Bar\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/LdhWBp5lWqc?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\">Lying Leg Raise: \u043f\u043e\u0434\u044a\u0435\u043c \u043d\u043e\u0433 \u043b\u0435\u0436\u0430 \u043d\u0430 \u043f\u043e\u043b\u0443<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Do Leg Raises\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/JB2oyawG9KI?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\">Cable Side Crunches: \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u043d\u0430 \u0432\u0435\u0440\u0445\u043d\u0435\u043c \u0431\u043b\u043e\u043a\u0435<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How To: Ab Pulldown\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/2fbujeH3F0E?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\">Woodchoppers:&#8221;\u0434\u0440\u043e\u0432\u043e\u0441\u0435\u043a&#8221;<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How To: Oblique Twist &quot;Wood Chopper&quot; (LF CAble)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/pAplQXk3dkU?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\">Plank jacks: \u043f\u043b\u0430\u043d\u043a\u0430 \u0441 \u043d\u043e\u0433\u0430\u043c\u0438 \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u044b<\/h3>\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=\"Plank Jacks\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/PR9nHQXCZMo?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\">Mountain climber twist: \u043f\u043b\u0430\u043d\u043a\u0430 \u0430\u043b\u044c\u043f\u0438\u043d\u0438\u0441\u0442<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Do a Mountain Climber | Boot Camp Workout\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/nmwgirgXLYM?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\">Ball-pull in: \u043f\u043b\u0430\u043d\u043a\u0430 \u0441 \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u0435\u043c \u043a\u043e\u043b\u0435\u043d\u0435\u0439 \u043d\u0430 \u0444\u0438\u0442\u0431\u043e\u043b\u0435<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Exercise ball pull in\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/3R81zuUD_L0?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>\u041c\u044b \u0442\u0432\u0435\u0440\u0434\u043e \u0432\u0435\u0440\u0438\u043c, \u0447\u0442\u043e \u044d\u0442\u043e\u0442 <strong>\u0441\u043f\u0438\u0441\u043e\u043a \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439<\/strong> \u043d\u0430 \u043f\u0440\u0435\u0441\u0441 \u043f\u043e\u043c\u043e\u0433 \u0432\u0430\u043c. \u041f\u043e\u0434\u0435\u043b\u0438\u0442\u0435\u0441\u044c \u0441 \u043d\u0430\u043c\u0438 \u0432 \u043a\u043e\u043c\u043c\u0435\u043d\u0442\u0430\u0440\u0438\u044f\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u043c\u0438, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0432\u044b \u0434\u0435\u043b\u0430\u0435\u0442\u0435 \u043d\u0430 \u043f\u0440\u0435\u0441\u0441, \u0438 <strong>\u043e\u0431\u044f\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u043e \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u043d\u0430\u0441 \u0440\u0435\u043f\u043e\u0441\u0442\u043e\u043c.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u041d\u043e\u0432\u0430\u044f \u0441\u0442\u0430\u0442\u044c\u044f \u0438\u0437 \u0441\u0435\u0440\u0438\u0438 &#8220;\u0441\u043f\u0438\u0441\u043e\u043a \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439&#8221; \u043d\u0430 \u044d\u0442\u043e\u0442 \u0440\u0430\u0437 \u043f\u043e\u0441\u0432\u044f\u0449\u0435\u043d\u0430 \u043c\u044b\u0448\u0446\u0430\u043c \u043f\u0440\u0435\u0441\u0441\u0430. \u0412 \u0441\u0442\u0430\u0442\u044c\u0435 \u0432\u044b \u0442\u0430\u043a\u0436\u0435 \u043d\u0430\u0439\u0434\u0435\u0442\u0435 \u0438\u043b\u043b\u044e\u0441\u0442\u0440\u0430\u0442\u0438\u0432\u043d\u044b\u0435 \u0432\u0438\u0434\u0435\u043e\u0440\u043e\u043b\u0438\u043a\u0438.<\/p>\n","protected":false},"author":25,"featured_media":155876,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[112],"tags":[6412,6448,6496,7486],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-256133","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prohrammy-trenyrovok-y-upraznenyia","8":"tag-6412","9":"tag-6448","10":"tag-6496","11":"tag-7486","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>\u0421\u043f\u0438\u0441\u043e\u043a \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439: \u043f\u0440\u0435\u0441\u0441 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u041d\u043e\u0432\u0430\u044f \u0441\u0442\u0430\u0442\u044c\u044f \u0438\u0437 \u0441\u0435\u0440\u0438\u0438 &quot;\u0441\u043f\u0438\u0441\u043e\u043a \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439&quot; \u043d\u0430 \u044d\u0442\u043e\u0442 \u0440\u0430\u0437 \u043f\u043e\u0441\u0432\u044f\u0449\u0435\u043d\u0430 \u043c\u044b\u0448\u0446\u0430\u043c \u043f\u0440\u0435\u0441\u0441\u0430. \u0412 \u0441\u0442\u0430\u0442\u044c\u0435 \u0432\u044b \u0442\u0430\u043a\u0436\u0435 \u043d\u0430\u0439\u0434\u0435\u0442\u0435 \u0438\u043b\u043b\u044e\u0441\u0442\u0440\u0430\u0442\u0438\u0432\u043d\u044b\u0435 \u0432\u0438\u0434\u0435\u043e\u0440\u043e\u043b\u0438\u043a\u0438.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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