{"id":256180,"date":"2020-01-24T12:19:00","date_gmt":"2020-01-24T11:19:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=256180"},"modified":"2025-07-02T19:13:02","modified_gmt":"2025-07-02T17:13:02","slug":"spisuk-s-uprajneniq-muskuli-na-krakata-predni-i-zadni-bedreni-muskuli-i-prasci-old","status":"publish","type":"post","link":"https:\/\/gymbeam.bg\/blog\/spisuk-s-uprajneniq-muskuli-na-krakata-predni-i-zadni-bedreni-muskuli-i-prasci-old\/","title":{"rendered":"\u0421\u043f\u0438\u0441\u044a\u043a \u0441 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f: \u041c\u0443\u0441\u043a\u0443\u043b\u0438 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 &#8211; \u043f\u0440\u0435\u0434\u043d\u0438 \u0438 \u0437\u0430\u0434\u043d\u0438 \u0431\u0435\u0434\u0440\u0435\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0438 \u043f\u0440\u0430\u0441\u0446\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\/spisuk-s-uprajneniq-muskuli-na-krakata-predni-i-zadni-bedreni-muskuli-i-prasci-old\/#%D0%9F%D1%80%D0%B5%D0%B4%D0%BD%D0%B8_%D0%B8_%D0%B7%D0%B0%D0%B4%D0%BD%D0%B8_%D0%B1%D0%B5%D0%B4%D1%80%D0%B5%D0%BD%D0%B8_%D0%BC%D1%83%D1%81%D0%BA%D1%83%D0%BB%D0%B8\" title=\"\u041f\u0440\u0435\u0434\u043d\u0438 \u0438 \u0437\u0430\u0434\u043d\u0438 \u0431\u0435\u0434\u0440\u0435\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\">\u041f\u0440\u0435\u0434\u043d\u0438 \u0438 \u0437\u0430\u0434\u043d\u0438 \u0431\u0435\u0434\u0440\u0435\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438<\/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\/spisuk-s-uprajneniq-muskuli-na-krakata-predni-i-zadni-bedreni-muskuli-i-prasci-old\/#%D0%9F%D1%80%D0%B0%D1%81%D1%86%D0%B8\" title=\"\u041f\u0440\u0430\u0441\u0446\u0438\">\u041f\u0440\u0430\u0441\u0446\u0438<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u041f\u043e\u0441\u043b\u0435\u0434\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043e\u0442 \u043d\u0430\u0448\u0430\u0442\u0430 \u043f\u043e\u0440\u0435\u0434\u0438\u0446\u0430 \u043e\u0442 \u0441\u0442\u0430\u0442\u0438\u0438, \u043e\u0437\u0430\u0433\u043b\u0430\u0432\u0435\u043d\u0430<strong> \u201e\u0421\u043f\u0438\u0441\u044a\u043a \u0441 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u201c,<\/strong> \u0441\u0435 \u0444\u043e\u043a\u0443\u0441\u0438\u0440\u0430 \u0432\u044a\u0440\u0445\u0443 \u043c\u0443\u0441\u043a\u0443\u043b\u0430\u0442\u0443\u0440\u0430\u0442\u0430 \u043d\u0430 <strong>\u043a\u0440\u0430\u043a\u0430\u0442\u0430 &#8211; \u043f\u0440\u0435\u0434\u043d\u0438\u0442\u0435 \u0438 \u0437\u0430\u0434\u043d\u0438\u0442\u0435 \u0431\u0435\u0434\u0440\u0435\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u043a\u0430\u043a\u0442\u043e \u0438 \u043f\u0440\u0430\u0441\u0446\u0438\u0442\u0435.<\/strong> \u041a\u0430\u043a\u0442\u043e \u0438 \u0432 \u043f\u0440\u0435\u0434\u0438\u0448\u043d\u0438\u0442\u0435 \u0441\u0442\u0430\u0442\u0438\u0438, \u0432\u0441\u044f\u043a\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0435 \u043f\u0440\u0438\u0434\u0440\u0443\u0436\u0435\u043d\u043e \u043e\u0442<strong> \u0438\u043b\u044e\u0441\u0442\u0440\u0430\u0442\u0438\u0432\u043d\u043e \u0432\u0438\u0434\u0435\u043e<\/strong>, \u043a\u043e\u0435\u0442\u043e \u0434\u0430 \u0432\u0438 \u043e\u0441\u0432\u043e\u0431\u043e\u0434\u0438 \u043e\u0442 \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0438\u0442\u0435\u043b\u043d\u043e\u0442\u043e \u0442\u044a\u0440\u0441\u0435\u043d\u0435 \u043d\u0430 \u0438\u043d\u0444\u043e\u0440\u043c\u0430\u0446\u0438\u044f \u0432 Google.<\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p>\u041a\u0440\u0430\u043a\u0430\u0442\u0430 \u043e\u0444\u043e\u0440\u043c\u044f\u0442 \u0433\u043e\u043b\u044f\u043c\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0433\u0440\u0443\u043f\u0430 \u0438 \u0441\u043c\u0435\u0435\u043c \u0434\u0430 \u0442\u0432\u044a\u0440\u0434\u0438\u043c, \u0447\u0435 \u043a\u043e\u0439\u0442\u043e \u0438\u043c\u0430&nbsp;<strong>\u0434\u043e\u0431\u0440\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u043d\u0438 \u043a\u0440\u0430\u043a\u0430<\/strong>, \u0438\u043c\u0430 \u0434\u043e\u0431\u0440\u0430 \u043e\u0441\u043d\u043e\u0432\u0430. \u0422\u0430\u0437\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0433\u0440\u0443\u043f\u0430 \u043e\u0431\u0430\u0447\u0435 \u043c\u043d\u043e\u0433\u043e \u0447\u0435\u0441\u0442\u043e \u0441\u0435 <strong>\u043f\u0440\u0435\u043d\u0435\u0431\u0440\u0435\u0433\u0432\u0430,<\/strong> \u0430 \u0438\u043c\u0430 \u0438 \u0442\u0430\u043a\u0438\u0432\u0430 \u0445\u043e\u0440\u0430, \u043a\u043e\u0438\u0442\u043e \u0438\u0437\u043e\u0431\u0449\u043e \u043d\u0435 \u044f \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442. \u041d\u043e \u043d\u0438\u0435 \u0432\u0438 \u0441\u044a\u0432\u0435\u0442\u0432\u0430\u043c\u0435 \u0441\u0435\u0434\u043c\u0438\u0447\u043d\u043e \u0434\u0430 \u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043f\u043e\u043d\u0435 \u0435\u0434\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430, \u0430\u043a\u0446\u0435\u043d\u0442\u0438\u0440\u0430\u0449\u0430 \u0432\u044a\u0440\u0445\u0443 \u043c\u0443\u0441\u043a\u0443\u043b\u0430\u0442\u0443\u0440\u0430\u0442\u0430 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9F%D1%80%D0%B5%D0%B4%D0%BD%D0%B8_%D0%B8_%D0%B7%D0%B0%D0%B4%D0%BD%D0%B8_%D0%B1%D0%B5%D0%B4%D1%80%D0%B5%D0%BD%D0%B8_%D0%BC%D1%83%D1%81%D0%BA%D1%83%D0%BB%D0%B8\"><\/span>\u041f\u0440\u0435\u0434\u043d\u0438 \u0438 \u0437\u0430\u0434\u043d\u0438 \u0431\u0435\u0434\u0440\u0435\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Front Squat: \u041f\u0440\u0435\u0434\u0435\u043d \u043a\u043b\u0435\u043a \u0441 \u0449\u0430\u043d\u0433\u0430 \u043d\u0430 \u0433\u044a\u0440\u0434\u0438\u0442\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-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 Perform FRONT SQUATS - Killer Quads Exercise Tutorial\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/VfBOBhwXbro?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\">Squat: \u0414\u044a\u043b\u0431\u043e\u043a \u043a\u043b\u0435\u043a \u0441 \u0449\u0430\u043d\u0433\u0430 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435&nbsp;<\/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=\"The SINGLE BEST Squat Tip I\u2019ve Ever Used!\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/q1fCgfieNEs?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\">Duck Squat: \u0414\u044a\u043b\u0431\u043e\u043a \u043a\u043b\u0435\u043a \u0441 \u0449\u0430\u043d\u0433\u0430 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435, \u043f\u0440\u044a\u0441\u0442\u0438\u0442\u0435 \u0441\u043e\u0447\u0430\u0442 \u043d\u0430\u0432\u044a\u043d<\/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-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=\"Duck Squats\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/HhEit1uUDG8?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\">Hack Squat:&nbsp;\u0425\u0430\u043a\u0435\u043d-\u043a\u043b\u0435\u043a \u043d\u0430 \u043c\u0430\u0448\u0438\u043d\u0430&nbsp;<\/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-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=\"Big J&#039;s Workout Tips: How To Hack Squat\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/iZefNtyVInE?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\">Dumbell Squats: \u041a\u043b\u0435\u043a\u043e\u0432\u0435 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438<\/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-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=\"Dumbbell Front Squat | Exercise Guide\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/MJao9o7ROs0?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\">Jump Squats: \u041a\u043b\u0435\u043a\u043e\u0432\u0435 \u0441 \u043f\u043e\u0434\u0441\u043a\u043e\u043a<\/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-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 Do a Jump Squat | Plyometric Exercises\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/qv3hoZqSk3c?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\">Front Barbel Bench Squats: \u041f\u0440\u0435\u0434\u043d\u0438 \u043a\u043b\u0435\u043a\u043e\u0432\u0435 \u0441 \u0449\u0430\u043d\u0433\u0430 \u0434\u043e \u043b\u0435\u0436\u0430\u043d\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-embed-handler wp-block-embed-embed-handler wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Weight Lifting Exercises : Weight Lifting Exercises: Front Barbell Bench Squats\" width=\"1140\" height=\"855\" src=\"https:\/\/www.youtube.com\/embed\/P1toSgAKvWI?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\">Smith Machine Squats: \u041a\u043b\u0435\u043a\u043e\u0432\u0435 \u043d\u0430 \u0421\u043c\u0438\u0442-\u043c\u0430\u0448\u0438\u043d\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 Use the Smith Machine\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/qPWXdq7idrI?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\">Speed Squat: \u0414\u0438\u043d\u0430\u043c\u0438\u0447\u043d\u0438 \u043a\u043b\u0435\u043a\u043e\u0432\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-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=\"Speed Squat\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/_pWQ6syfC1Y?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\">Low-box Squat: \u041a\u043b\u0435\u043a \u0441 \u0434\u043e\u043a\u043e\u0441\u0432\u0430\u043d\u0435 \u043d\u0430 \u043d\u0438\u0441\u043a\u0430 \u043b\u0435\u0436\u0430\u043d\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-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=\"low box squats\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/OX9IqMi4xII?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\">High\u2013 box Squat: \u041a\u043b\u0435\u043a \u0441 \u0434\u043e\u043a\u043e\u0441\u0432\u0430\u043d\u0435 \u043d\u0430 \u0432\u0438\u0441\u043e\u043a\u0430 \u043b\u0435\u0436\u0430\u043d\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-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 Coach The Box Squat | elitefts.com\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/fut9ElDWEuw?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\">Zercher Squat: \u0412\u0438\u0434 \u043f\u0440\u0435\u0434\u0435\u043d \u043a\u043b\u0435\u043a \u0441 \u0449\u0430\u043d\u0433\u0430 \u043c\u0435\u0436\u0434\u0443 \u0431\u0438\u0446\u0435\u043f\u0441\u0430 \u0438 \u043f\u0440\u0435\u0434\u043c\u0438\u0448\u043d\u0438\u0446\u0430\u0442\u0430, \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0430 \u0441\u043a\u0440\u044a\u0441\u0442\u0435\u043d\u0438 \u0438\u043b\u0438 \u0445\u0432\u0430\u043d\u0430\u0442\u0438 \u0432 \u0434\u043b\u0430\u043d\u0438\u0442\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-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: Zercher Squat\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/vpy4ADmlo1E?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\">Split Squat: \u041d\u0430\u043f\u0430\u0434\u0438 \u0441 \u0449\u0430\u043d\u0433\u0430 \u043d\u0430 \u0433\u0440\u044a\u0431<\/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-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 Do a Barbell Split Squat - Men&#039;s Health\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/r1jukGZPnZI?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\">Dumbell Lunges: \u041d\u0430\u043f\u0430\u0434\u0438 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438<\/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-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=\"Dumbbell Lunges by XF\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/X5JFsnxtBPc?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\">Lunges: \u041d\u0430\u043f\u0430\u0434\u0438, \u043f\u0440\u0430\u0432 \u0442\u043e\u0440\u0441<\/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-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=\"Dumbbell Front Squat | Exercise Guide\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/MJao9o7ROs0?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\">Legpress: \u041f\u0440\u0435\u0441\u0430 \u0437\u0430 \u043a\u0440\u0430\u043a\u0430, \u0445\u043e\u0434\u0438\u043b\u0430\u0442\u0430 \u0441\u0430 \u043f\u043e\u0434 \u044a\u0433\u044a\u043b \u043e\u0442 45\u00b0&nbsp;<\/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-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=\"What Other Trainers Will Not Tell You: Building Huge Quads. Leg Press Done Right.\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/GvRgijoJ2xY?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\">Leg Extension: \u0411\u0435\u0434\u0440\u0435\u043d\u043e \u0440\u0430\u0437\u0433\u044a\u0432\u0430\u043d\u0435 \u043e\u0442 \u0441\u0435\u0434\u0435\u0436, \u0440\u0430\u0437\u0433\u044a\u0432\u0430\u043d\u0435 \u0441\u0440\u0435\u0449\u0443 \u0441\u044a\u043f\u0440\u043e\u0442\u0438\u0432\u043b\u0435\u043d\u0438\u0435\u0442\u043e<\/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-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: Leg Extension (Cybex)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/YyvSfVjQeL0?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\">Power Clean: \u0429\u0430\u043d\u0433\u0438\u0441\u0442\u043a\u043e \u043e\u0431\u0440\u044a\u0449\u0430\u043d\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-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=\"Movement Demo - The Power Clean\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/KjGvwQl8tis?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 Curl: \u0411\u0435\u0434\u0440\u0435\u043d\u043e \u0441\u0433\u044a\u0432\u0430\u043d\u0435 \u043e\u0442 \u043b\u0435\u0433 \u043f\u043e \u043a\u043e\u0440\u0435\u043c, \u0444\u043b\u0435\u043a\u0441\u0438\u044f \u0441\u0440\u0435\u0449\u0443 \u0441\u044a\u043f\u0440\u043e\u0442\u0438\u0432\u043b\u0435\u043d\u0438\u0435\u0442\u043e<\/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-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: Prone Leg Curl (Cybex)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/1Tq3QdYUuHs?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\">Thigh Abductors: \u0410\u0431\u0434\u0443\u043a\u0442\u043e\u0440 &#8211;&nbsp;\u0411\u0435\u0434\u0440\u0435\u043d\u043e \u0440\u0430\u0437\u0442\u0432\u0430\u0440\u044f\u043d\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-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: Hip Adduction (Cybex)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/GmRSV_n2E_0?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 Leg Curl: \u0411\u0435\u0434\u0440\u0435\u043d\u043e \u0441\u0433\u044a\u0432\u0430\u043d\u0435 \u043e\u0442 \u0441\u0442\u043e\u0435\u0436 \u0441 \u043e\u043f\u043e\u0440\u0430 \u043d\u0430 \u043f\u0440\u0435\u0434\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0431\u0435\u0434\u0440\u043e\u0442\u043e \u043a\u044a\u043c \u043f\u043e\u0434\u043b\u043e\u0436\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-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=\"STANDING LEG CURL MACHINE \/ TUTORIAL FOR BEGINNERS\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/CZVTv9T_Ml8?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\">Stif- Legged Deadlift: \u041c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430 \u0441 \u0438\u0437\u043f\u044a\u043d\u0430\u0442\u0438 \u043a\u0440\u0430\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-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: Barbell Stiff-Leg Deadlift\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/1uDiW5--rAE?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\">Hip Abduction on Pulley: \u041c\u0430\u0445 \u0432\u0441\u0442\u0440\u0430\u043d\u0438 \u043d\u0430 \u0434\u043e\u043b\u0435\u043d \u0441\u043a\u0440\u0438\u043f\u0435\u0446 \u0437\u0430 \u0435\u0434\u0438\u043d \u043a\u0440\u0430\u043a<\/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-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 Do Cable Hip Abduction Exercise\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/pvnR8CDb4BU?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\">Barbell Step Ups: \u041a\u0430\u0447\u0432\u0430\u043d\u0438\u044f \u0432\u044a\u0440\u0445\u0443 \u043f\u043e-\u0432\u0438\u0441\u043e\u043a\u0430 \u043f\u043e\u0432\u044a\u0440\u0445\u043d\u043e\u0441\u0442 \u0441 \u0449\u0430\u043d\u0433\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-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 Do Barbell Step-ups\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/860722r7v2E?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\">Dumbell Lunges: \u041d\u0430\u043f\u0430\u0434\u0438 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438<\/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-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=\"Dumbbell Lunges by XF\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/X5JFsnxtBPc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9F%D1%80%D0%B0%D1%81%D1%86%D0%B8\"><\/span>\u041f\u0440\u0430\u0441\u0446\u0438<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Seated Calf Raise: \u041f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043f\u0440\u044a\u0441\u0442\u0438 \u043e\u0442 \u0441\u0435\u0434\u0435\u0436<\/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-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=\"Instructional Fitness - Seated Calf Raises\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/W-NU8NUS8lI?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 Calf Raise: \u041f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043f\u0440\u044a\u0441\u0442\u0438 \u043e\u0442 \u0441\u0442\u043e\u0435\u0436<\/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-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: Standing Calf (BM)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/YMmgqO8Jo-k?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\">Hip Adduction on Pulley:&nbsp;\u0417\u0430\u0442\u0432\u0430\u0440\u044f\u043d\u0435 \u043d\u0430\u0432\u044a\u0442\u0440\u0435 \u043d\u0430 \u0434\u043e\u043b\u0435\u043d \u0441\u043a\u0440\u0438\u043f\u0435\u0446 \u0437\u0430 \u0435\u0434\u0438\u043d \u043a\u0440\u0430\u043a<\/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-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 Do Cable Hip Abduction Exercise\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/pvnR8CDb4BU?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\">Donkey Calf Raise: \u041c\u0430\u0433\u0430\u0440\u0435\u0448\u043a\u043e \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043f\u0440\u044a\u0441\u0442\u0438 \u043e\u0442 \u043d\u0430\u043a\u043b\u043e\u043d \u043d\u0430\u043f\u0440\u0435\u0434 \u0441 \u043e\u043f\u0440\u0435\u043d\u0438 \u0440\u044a\u0446\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-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=\"Donkey Calf Raise Technique\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/iG0_W6Bwc_Y?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>\u041d\u0435 \u0437\u0430\u0431\u0440\u0430\u0432\u044f\u0439\u0442\u0435, \u0447\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0432\u0438 \u0449\u0435 \u0431\u044a\u0434\u0430\u0442 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438, \u0430\u043a\u043e \u0440\u0435\u0434\u0443\u0432\u0430\u0442\u0435 \u0438 \u0447\u0435\u0441\u0442\u043e \u0441\u043c\u0435\u043d\u044f\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430.<strong> \u0412 \u043a\u043e\u043c\u0435\u043d\u0442\u0430\u0440 \u043d\u0438 \u043d\u0430\u043f\u0438\u0448\u0435\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430,<\/strong>&nbsp;\u043a\u043e\u0438\u0442\u043e \u043f\u0440\u0435\u0434\u043f\u043e\u0447\u0438\u0442\u0430\u0442\u0435 \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435, \u043a\u043e\u0433\u0430\u0442\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0437\u0430 \u043a\u0440\u0430\u043a\u0430.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0420\u0430\u0437\u0431\u0438\u0440\u0430 \u0441\u0435, \u0449\u0435 \u0441\u0435 \u0437\u0430\u0440\u0430\u0434\u0432\u0430\u043c\u0435, \u0430\u043a\u043e&nbsp;<strong>\u043f\u043e\u0434\u043a\u0440\u0435\u043f\u0438\u0442\u0435 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430 \u0447\u0440\u0435\u0437 \u0441\u043f\u043e\u0434\u0435\u043b\u044f\u043d\u0435,<\/strong>&nbsp;\u043a\u0430\u0442\u043e \u043f\u043e \u0442\u043e\u0437\u0438 \u043d\u0430\u0447\u0438\u043d \u0449\u0435 \u043f\u043e\u043c\u043e\u0433\u043d\u0435\u0442\u0435 \u043d\u0430 \u043f\u043e\u0437\u043d\u0430\u043d\u0438\u0442\u0435 \u0441\u0438, \u043a\u043e\u0438\u0442\u043e \u043c\u043e\u0436\u0435 \u0431\u0438 \u043d\u0435 \u0441\u0430 \u0434\u043e\u0431\u0440\u0435 \u0437\u0430\u043f\u043e\u0437\u043d\u0430\u0442\u0438 \u0441 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430 \u0437\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0430\u0442\u0443\u0440\u0430\u0442\u0430 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430.<\/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\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\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>\u0421\u043f\u0438\u0441\u044a\u043a \u0441 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u0432 \u043a\u043e\u0439\u0442\u043e \u0449\u0435 \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u0432\u0441\u0438\u0447\u043a\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0430\u043d\u0433\u043b\u0438\u0439\u0441\u043a\u0438 \u0435\u0437\u0438\u043a \u0438 \u043f\u0440\u0435\u0432\u043e\u0434\u0430 \u0438\u043c \u043d\u0430 \u0431\u044a\u043b\u0433\u0430\u0440\u0441\u043a\u0438, \u043d\u0430\u0441\u043e\u0447\u0435\u043d\u0438 \u043a\u044a\u043c \u043c\u0443\u0441\u043a\u0443\u043b\u0430\u0442\u0443\u0440\u0430\u0442\u0430 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 &#8211; \u0431\u0435\u0434\u0440\u0430 \u0438 \u043f\u0440\u0430\u0441\u0446\u0438.<\/p>\n","protected":false},"author":25,"featured_media":106375,"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":[81],"tags":[7255,7477,6403,6415],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-256180","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-trenyrovchny-planove-y-upraznenyia","8":"tag-7255","9":"tag-7477","10":"tag-6403","11":"tag-6415","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\u044a\u043a \u0441 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f: 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