{"id":268955,"date":"2020-11-17T07:25:00","date_gmt":"2020-11-17T06:25:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=268955"},"modified":"2023-07-26T17:00:46","modified_gmt":"2023-07-26T15:00:46","slug":"10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi","status":"publish","type":"post","link":"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/","title":{"rendered":"10 \u0433\u0440\u0435\u0448\u043a\u0438, \u043a\u043e\u0438\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0438\u0437\u0431\u044f\u0433\u0432\u0430\u043c\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u043c\u0435 \u043e\u0449\u0435 \u043c\u043b\u0430\u0434\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\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/#%D0%93%D1%80%D0%B5%D1%88%D0%BA%D0%B0_1_%D0%9D%D0%B5%D0%B4%D0%BE%D1%81%D1%82%D0%B0%D1%82%D1%8A%D1%87%D0%BD%D0%BE_%D1%80%D0%B0%D0%B7%D0%B3%D1%80%D1%8F%D0%B2%D0%B0%D0%BD%D0%B5\" title=\"\u0413\u0440\u0435\u0448\u043a\u0430 #1: \u041d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0440\u0430\u0437\u0433\u0440\u044f\u0432\u0430\u043d\u0435\">\u0413\u0440\u0435\u0448\u043a\u0430 #1: \u041d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0440\u0430\u0437\u0433\u0440\u044f\u0432\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\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/#%D0%93%D1%80%D0%B5%D1%88%D0%BA%D0%B0_2_%D0%A2%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%B0%D1%82%D0%B5_%D1%81_%D1%82%D0%B2%D1%8A%D1%80%D0%B4%D0%B5_%D0%B3%D0%BE%D0%BB%D1%8F%D0%BC%D0%BE_%D0%BD%D0%B0%D1%82%D0%BE%D0%B2%D0%B0%D1%80%D0%B2%D0%B0%D0%BD%D0%B5\" title=\"\u0413\u0440\u0435\u0448\u043a\u0430 2: \u0422\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0441 \u0442\u0432\u044a\u0440\u0434\u0435 \u0433\u043e\u043b\u044f\u043c\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435\">\u0413\u0440\u0435\u0448\u043a\u0430 2: \u0422\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0441 \u0442\u0432\u044a\u0440\u0434\u0435 \u0433\u043e\u043b\u044f\u043c\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\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\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/#%D0%93%D1%80%D0%B5%D1%88%D0%BA%D0%B0_3_%D0%A2%D0%B2%D1%8A%D1%80%D0%B4%D0%B5_%D0%BC%D0%BD%D0%BE%D0%B3%D0%BE_%D0%BD%D0%B5%D0%BD%D1%83%D0%B6%D0%BD%D0%B0_%D1%82%D0%B5%D0%B6%D0%B5%D1%81%D1%82\" title=\"\u0413\u0440\u0435\u0448\u043a\u0430 3: \u0422\u0432\u044a\u0440\u0434\u0435 \u043c\u043d\u043e\u0433\u043e \u043d\u0435\u043d\u0443\u0436\u043d\u0430 \u0442\u0435\u0436\u0435\u0441\u0442\">\u0413\u0440\u0435\u0448\u043a\u0430 3: \u0422\u0432\u044a\u0440\u0434\u0435 \u043c\u043d\u043e\u0433\u043e \u043d\u0435\u043d\u0443\u0436\u043d\u0430 \u0442\u0435\u0436\u0435\u0441\u0442<\/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\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/#%D0%93%D1%80%D0%B5%D1%88%D0%BA%D0%B0_4_%D0%9D%D0%B5%D0%B4%D0%BE%D1%81%D1%82%D0%B0%D1%82%D1%8A%D1%87%D0%BD%D0%BE_%D1%80%D0%B0%D0%B7%D0%BD%D0%BE%D0%BE%D0%B1%D1%80%D0%B0%D0%B7%D0%B8%D0%B5\" title=\"\u0413\u0440\u0435\u0448\u043a\u0430 4: \u041d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0440\u0430\u0437\u043d\u043e\u043e\u0431\u0440\u0430\u0437\u0438\u0435\">\u0413\u0440\u0435\u0448\u043a\u0430 4: \u041d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0440\u0430\u0437\u043d\u043e\u043e\u0431\u0440\u0430\u0437\u0438\u0435<\/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\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/#%D0%93%D1%80%D0%B5%D1%88%D0%BA%D0%B0_5_%D0%A2%D0%B2%D1%8A%D1%80%D0%B4%D0%B5_%D0%BC%D0%BD%D0%BE%D0%B3%D0%BE_%D0%BF%D0%BE%D1%81%D0%BB%D0%B5%D0%B4%D0%BE%D0%B2%D0%B0%D1%82%D0%B5%D0%BB%D0%BD%D0%BE%D1%81%D1%82\" title=\"\u0413\u0440\u0435\u0448\u043a\u0430 5: \u0422\u0432\u044a\u0440\u0434\u0435 \u043c\u043d\u043e\u0433\u043e \u043f\u043e\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u043d\u043e\u0441\u0442\">\u0413\u0440\u0435\u0448\u043a\u0430 5: \u0422\u0432\u044a\u0440\u0434\u0435 \u043c\u043d\u043e\u0433\u043e \u043f\u043e\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u043d\u043e\u0441\u0442<\/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\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/#%D0%93%D1%80%D0%B5%D1%88%D0%BA%D0%B0_6_%D0%A2%D0%B2%D1%8A%D1%80%D0%B4%D0%B5_%D0%BC%D0%BD%D0%BE%D0%B3%D0%BE_%D0%BE%D0%BF%D0%B0%D1%81%D0%BD%D0%B8_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F\" title=\"\u0413\u0440\u0435\u0448\u043a\u0430 6: \u0422\u0432\u044a\u0440\u0434\u0435 \u043c\u043d\u043e\u0433\u043e \u043e\u043f\u0430\u0441\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\">\u0413\u0440\u0435\u0448\u043a\u0430 6: \u0422\u0432\u044a\u0440\u0434\u0435 \u043c\u043d\u043e\u0433\u043e \u043e\u043f\u0430\u0441\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/#%D0%93%D1%80%D0%B5%D1%88%D0%BA%D0%B0_7_%D0%9D%D0%B5%D0%B4%D0%BE%D1%81%D1%82%D0%B0%D1%82%D1%8A%D1%87%D0%BD%D0%BE_%D0%BF%D0%BB%D0%B0%D0%BD%D0%B8%D1%80%D0%B0%D0%BD%D0%B5_%D0%BD%D0%B0_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F%D1%82%D0%B0\" title=\"\u0413\u0440\u0435\u0448\u043a\u0430 7: \u041d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u043f\u043b\u0430\u043d\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430\">\u0413\u0440\u0435\u0448\u043a\u0430 7: \u041d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u043f\u043b\u0430\u043d\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/#%D0%93%D1%80%D0%B5%D1%88%D0%BA%D0%B0_8_%D0%9D%D0%B5%D0%B4%D0%BE%D1%81%D1%82%D0%B0%D1%82%D1%8A%D1%87%D0%BD%D0%B0_%D1%80%D0%B0%D0%B1%D0%BE%D1%82%D0%B0_%D0%B2%D1%8A%D1%80%D1%85%D1%83_%D0%B3%D1%8A%D0%B2%D0%BA%D0%B0%D0%B2%D0%BE%D1%81%D1%82%D1%82%D0%B0\" title=\"\u0413\u0440\u0435\u0448\u043a\u0430 8: \u041d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u0430 \u0440\u0430\u0431\u043e\u0442\u0430 \u0432\u044a\u0440\u0445\u0443 \u0433\u044a\u0432\u043a\u0430\u0432\u043e\u0441\u0442\u0442\u0430\">\u0413\u0440\u0435\u0448\u043a\u0430 8: \u041d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u0430 \u0440\u0430\u0431\u043e\u0442\u0430 \u0432\u044a\u0440\u0445\u0443 \u0433\u044a\u0432\u043a\u0430\u0432\u043e\u0441\u0442\u0442\u0430<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/#%D0%93%D1%80%D0%B5%D1%88%D0%BA%D0%B0_9_%D0%9D%D0%B5%D0%B4%D0%BE%D1%81%D1%82%D0%B0%D1%82%D1%8A%D1%87%D0%BD%D0%BE_%D1%83%D0%BA%D1%80%D0%B5%D0%BF%D0%B2%D0%B0%D0%BD%D0%B5_%D0%BD%D0%B0_%D0%B7%D0%B4%D1%80%D0%B0%D0%B2%D0%B5%D1%82%D0%BE\" title=\"\u0413\u0440\u0435\u0448\u043a\u0430 9: \u041d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0443\u043a\u0440\u0435\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0437\u0434\u0440\u0430\u0432\u0435\u0442\u043e\">\u0413\u0440\u0435\u0448\u043a\u0430 9: \u041d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0443\u043a\u0440\u0435\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0437\u0434\u0440\u0430\u0432\u0435\u0442\u043e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/#%D0%93%D1%80%D0%B5%D1%88%D0%BA%D0%B0_10_%D0%9D%D0%B5%D0%BF%D1%80%D0%B0%D0%B2%D0%B8%D0%BB%D0%BD%D0%BE_%D1%80%D0%B0%D0%B7%D0%BF%D1%80%D0%B5%D0%B4%D0%B5%D0%BB%D1%8F%D0%BD%D0%B5_%D0%BD%D0%B0_%D0%B5%D0%BD%D0%B5%D1%80%D0%B3%D0%B8%D1%8F%D1%82%D0%B0\" title=\"\u0413\u0440\u0435\u0448\u043a\u0430 10: \u041d\u0435\u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0440\u0430\u0437\u043f\u0440\u0435\u0434\u0435\u043b\u044f\u043d\u0435 \u043d\u0430 \u0435\u043d\u0435\u0440\u0433\u0438\u044f\u0442\u0430\">\u0413\u0440\u0435\u0448\u043a\u0430 10: \u041d\u0435\u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0440\u0430\u0437\u043f\u0440\u0435\u0434\u0435\u043b\u044f\u043d\u0435 \u043d\u0430 \u0435\u043d\u0435\u0440\u0433\u0438\u044f\u0442\u0430<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u041c\u043e\u0436\u0435 \u0431\u0438 \u0432\u0435\u0447\u0435 \u0441\u0442\u0435 \u0441\u0435 \u0441\u0431\u043b\u044a\u0441\u043a\u0432\u0430\u043b\u0438 \u0441 \u0442\u0432\u044a\u0440\u0434\u0435\u043d\u0438\u044f \u043a\u0430\u0442\u043e: <em>\u201e\u041a\u043e\u0433\u0430\u0442\u043e \u0431\u044f\u0445 \u043c\u043b\u0430\u0434, \u0431\u044f\u0445 \u0442\u043e\u043b\u043a\u043e\u0432\u0430 \u0433\u043b\u0443\u043f\u0430\u0432. \u0414\u043e\u0440\u0438 \u043d\u0435 \u0437\u043d\u0430\u043c \u043a\u0430\u043a \u0443\u0441\u043f\u044f\u0445 \u0434\u0430 \u043d\u0430\u0442\u0440\u0443\u043f\u0430\u043c \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u043c\u0430\u0441\u0430.\u201c<\/em> \u041d\u044f\u043a\u043e\u0438 \u043c\u043b\u0430\u0434\u0435\u0436\u0438 \u0441\u043c\u044f\u0442\u0430\u0442, \u0447\u0435 \u0434\u043e\u0440\u0438 \u043b\u043e\u0448\u0430\u0442\u0430 \u0438 <strong>\u043a\u0440\u0430\u0439\u043d\u043e \u043e\u043f\u0430\u0441\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430<\/strong> \u0449\u0435 \u0438\u043c \u0441\u0435 \u043e\u0442\u043f\u043b\u0430\u0442\u0438, \u0430\u043a\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442 \u0443\u0441\u0438\u043b\u0435\u043d\u043e, \u043d\u0435 \u043f\u0440\u043e\u043f\u0443\u0441\u043a\u0430\u0442 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0438 \u043f\u0440\u0430\u0432\u044f\u0442 \u0442\u043e\u0432\u0430 \u0433\u043e\u0434\u0438\u043d\u0438 \u043d\u0430\u0440\u0435\u0434. \u0412\u0435\u0440\u043e\u044f\u0442\u043d\u043e \u0438\u043c\u0430 \u0438\u0437\u0432\u0435\u0441\u0442\u043d\u0430 \u0438\u0441\u0442\u0438\u043d\u0430 \u0432\u044a\u0432 \u0444\u0440\u0430\u0437\u0430\u0442\u0430 <em>&#8220;\u043c\u043b\u0430\u0434\u0438 \u0438 \u0433\u043b\u0443\u043f\u0430\u0432\u0438&#8221;.<\/em>&nbsp;\u041c\u043b\u0430\u0434\u0438\u0442\u0435 \u0441\u043f\u043e\u0440\u0442\u0438\u0441\u0442\u0438 \u0447\u0435\u0441\u0442\u043e \u0434\u043e\u043f\u0443\u0441\u043a\u0430\u0442 <strong>\u0433\u0440\u0435\u0448\u043a\u0438, \u043a\u043e\u0438\u0442\u043e \u043d\u0435 \u0432\u043e\u0434\u044f\u0442 \u0432\u0435\u0434\u043d\u0430\u0433\u0430 \u0434\u043e \u043d\u0435\u043f\u0440\u0438\u044f\u0442\u043d\u0438 \u043f\u043e\u0441\u043b\u0435\u0434\u0438\u0446\u0438,<\/strong> \u043d\u043e \u0442\u0435\u0437\u0438&nbsp;<em>&#8220;\u0433\u0440\u0435\u0448\u043a\u0438 \u043d\u0430 \u043c\u043b\u0430\u0434\u043e\u0441\u0442\u0442\u0430&#8221;<\/em> \u0447\u0435\u0441\u0442\u043e \u0441\u0435 \u043f\u0440\u043e\u044f\u0432\u044f\u0432\u0430\u0442 \u0438 \u0433\u0438 \u0437\u0430\u0441\u044f\u0433\u0430\u0442 \u043c\u0435\u0436\u0434\u0443 30 \u0438 40 \u0433\u043e\u0434\u0438\u0448\u043d\u0430 \u0432\u044a\u0437\u0440\u0430\u0441\u0442. \u0412\u0438\u0436\u0442\u0435 <strong>\u043a\u0430\u043a\u0432\u0438 \u0433\u0440\u0435\u0448\u043a\u0438 \u043f\u0440\u0430\u0432\u0438\u043c \u043d\u0430\u0439-\u0447\u0435\u0441\u0442\u043e \u0438 \u0441\u0435 \u043e\u043f\u0438\u0442\u0430\u0439\u0442\u0435 \u0434\u0430 \u0433\u0438 \u0438\u0437\u0431\u0435\u0433\u043d\u0435\u0442\u0435.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%93%D1%80%D0%B5%D1%88%D0%BA%D0%B0_1_%D0%9D%D0%B5%D0%B4%D0%BE%D1%81%D1%82%D0%B0%D1%82%D1%8A%D1%87%D0%BD%D0%BE_%D1%80%D0%B0%D0%B7%D0%B3%D1%80%D1%8F%D0%B2%D0%B0%D0%BD%D0%B5\"><\/span>\u0413\u0440\u0435\u0448\u043a\u0430 #1: \u041d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0440\u0430\u0437\u0433\u0440\u044f\u0432\u0430\u043d\u0435<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\"><em>&#8220;\u041c\u0438\u0441\u043b\u0435\u0445, \u0447\u0435 \u043f\u0440\u0435\u043a\u0430\u043b\u0435\u043d\u043e\u0442\u043e \u0440\u0430\u0437\u0433\u0440\u044f\u0432\u0430\u043d\u0435 <strong>\u0449\u0435 \u043e\u0442\u043d\u0435\u043c\u0435 \u043e\u0442 \u0441\u0438\u043b\u0438\u0442\u0435 \u043c\u0438<\/strong> \u0437\u0430 \u0442\u0440\u0443\u0434\u043d\u043e\u0442\u043e \u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0449\u0430\u043d\u0433\u0430\u0442\u0430 \u043e\u0442 \u043b\u0435\u0436\u0430\u043d\u043a\u0430. \u0414\u0430, \u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043e\u0442 \u043b\u0435\u0436\u0430\u043d\u043a\u0430 \u0441 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u043e \u0435\u0434\u043d\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435, \u043a\u043e\u0435\u0442\u043e \u043e\u043f\u0438\u0442\u0432\u0430\u0445 \u043c\u0435\u0436\u0434\u0443 \u0434\u0440\u0443\u0433\u043e\u0442\u043e \u0432\u0441\u044f\u043a\u0430 \u0441\u0435\u0434\u043c\u0438\u0446\u0430. \u041c\u043d\u043e\u0433\u043e \u0433\u043e\u0434\u0438\u043d\u0438 \u0440\u0430\u0437\u0433\u0440\u044f\u0432\u0430\u0445 \u043f\u0440\u0435\u0434\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0437\u0430 \u0433\u0440\u044a\u0434\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0441 <strong>\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0433\u044a\u0440\u0434\u0438 \u043d\u0430 \u043b\u0435\u0436\u0430\u043d\u043a\u0430!<\/strong>&nbsp;\u0412\u0434\u0438\u0433\u0430\u043b \u0441\u044a\u043c \u0434\u044a\u043c\u0431\u0435\u043b \u0441 \u0442\u0435\u0433\u043b\u043e 61 \u043a\u0433 \u0438 \u0441\u044a\u043c \u043f\u0440\u0430\u0432\u0438\u043b \u043f\u043e 15 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f.&#8221;<\/em><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-181307197.jpg\" alt=\"bench press zahriatie - \u010do nesmiete robi\u0165, k\u00fdm ste mlad\u00fd\" width=\"843\" height=\"562\" title=\"bench press zahriatie - \u010do nesmiete robi\u0165, k\u00fdm ste mlad\u00fd\"\/><\/figure><\/div>\n\n\n\n<p>\u0414\u043d\u0435\u0441 \u0411\u0440\u0430\u0439\u044a\u043d \u041a\u0440\u0430\u043d <em>(\u043a\u0430\u043d\u0430\u0434\u0441\u043a\u0438 \u0444\u0438\u0442\u043d\u0435\u0441 \u0442\u0440\u0435\u043d\u044c\u043e\u0440)<\/em> \u0435 \u043c\u043d\u043e\u0433\u043e \u043f\u043e-\u0443\u043c\u0435\u043d \u0438 \u043d\u0435 \u0434\u043e\u043f\u0443\u0441\u043a\u0430 \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0440\u0430\u0437\u0433\u0440\u044f\u0432\u0430\u043d\u0435. \u0412\u043c\u0435\u0441\u0442\u043e \u0442\u043e\u0432\u0430 \u0442\u043e\u0439 \u043f\u0440\u0430\u0432\u0438&nbsp;<strong>7-10 \u043c\u0438\u043d\u0443\u0442\u043d\u043e \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0440\u0430\u0437\u0433\u0440\u044f\u0432\u0430\u043d\u0435,<\/strong> \u0444\u043e\u043a\u0443\u0441\u0438\u0440\u0430\u043d\u043e \u0432\u044a\u0440\u0445\u0443 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435, \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0438 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u0442\u0430 \u043d\u0430 \u0433\u044a\u0440\u0434\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430 \u043c\u0430\u043b\u044a\u043a \u0431\u0440\u043e\u0439 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u043d\u0430 \u043f\u044a\u0440\u0432\u043e\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0437\u0430 \u0434\u0435\u043d\u044f, \u043a\u043e\u0435\u0442\u043e \u0441\u043c\u044f\u0442\u0430 \u0437\u0430 \u0441\u0432\u043e\u0435\u043e\u0431\u0440\u0430\u0437\u043d\u0430 &#8220;\u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0430&#8221; \u0437\u0430 \u043f\u0440\u0435\u0434\u0441\u0442\u043e\u044f\u0449\u043e\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435. \u041d\u044f\u043a\u043e\u0438 \u0445\u043e\u0440\u0430 \u0441\u0430 \u043d\u0435\u0442\u044a\u0440\u043f\u0435\u043b\u0438\u0432\u0438 \u0438 \u0437\u0430\u043f\u043e\u0447\u0432\u0430\u0442 \u043d\u0430\u043f\u0440\u0430\u0432\u043e \u0441 \u0433\u043e\u043b\u0435\u043c\u0438\u0442\u0435 \u0442\u0435\u0436\u0435\u0441\u0442\u0438, \u043d\u043e \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e\u0442\u043e \u0440\u0430\u0437\u0433\u0440\u044f\u0432\u0430\u043d\u0435 \u043f\u043e\u043c\u0430\u0433\u0430 \u0437\u0430 <strong>\u0440\u0430\u0437\u0434\u0432\u0438\u0436\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u0440\u044a\u0432\u0442\u0430 \u0432 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0438 \u043f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438\u044f \u0432\u0438\u0441\u043a\u043e\u0437\u0438\u0442\u0435\u0442.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0414\u0430 \u043f\u0440\u0438\u0435\u043c\u0435\u043c, \u0447\u0435 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u0438\u0442\u0435 \u043a\u043b\u0435\u043a\u043e\u0432\u0435 \u043d\u0430 4 \u0441\u0435\u0440\u0438\u0438 \u0441 \u043f\u043e 5 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u0441 \u0442\u0435\u0433\u043b\u043e 152 \u043a\u0433. <strong>\u0415\u0442\u043e \u043a\u0430\u043a \u0438\u0437\u0433\u043b\u0435\u0436\u0434\u0430 \u0434\u043e\u0431\u0440\u0430\u0442\u0430 \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>\u0421\u0435\u0440\u0438\u044f<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>\u0422\u0435\u0433\u043b\u043e<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>\u041f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u043f\u0440\u0430\u0437\u0435\u043d \u043b\u043e\u0441\u0442<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">2<\/td><td class=\"has-text-align-center\" data-align=\"center\">61 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">84 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">102 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">125 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">6<\/td><td class=\"has-text-align-center\" data-align=\"center\">134 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">7<\/td><td class=\"has-text-align-center\" data-align=\"center\">143 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">8<\/td><td class=\"has-text-align-center\" data-align=\"center\">152 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211; \u043f\u044a\u0440\u0432\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u0441\u0435\u0440\u0438\u044f<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u041c\u0435\u0436\u0434\u0443 \u0441\u0435\u0440\u0438\u0438\u0442\u0435&nbsp;<strong>\u043f\u043e\u0447\u0438\u0432\u0430\u0439\u0442\u0435, \u0441\u0430\u043c\u043e \u0434\u043e\u043a\u0430\u0442\u043e \u0434\u043e\u0431\u0430\u0432\u044f\u0442\u0435 \u0442\u0435\u0433\u043b\u043e.<\/strong><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%93%D1%80%D0%B5%D1%88%D0%BA%D0%B0_2_%D0%A2%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%B0%D1%82%D0%B5_%D1%81_%D1%82%D0%B2%D1%8A%D1%80%D0%B4%D0%B5_%D0%B3%D0%BE%D0%BB%D1%8F%D0%BC%D0%BE_%D0%BD%D0%B0%D1%82%D0%BE%D0%B2%D0%B0%D1%80%D0%B2%D0%B0%D0%BD%D0%B5\"><\/span>\u0413\u0440\u0435\u0448\u043a\u0430 2: \u0422\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0441 \u0442\u0432\u044a\u0440\u0434\u0435 \u0433\u043e\u043b\u044f\u043c\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041f\u043e\u0441\u0442\u0430\u0432\u044f\u043d\u0435\u0442\u043e \u043d\u0430 \u0432\u0441\u0435 \u043f\u043e-\u0433\u043e\u043b\u0435\u043c\u0438 \u0442\u0435\u0436\u0435\u0441\u0442\u0438 \u0432\u044a\u0440\u0445\u0443 \u0449\u0430\u043d\u0433\u0430\u0442\u0430 \u0435 <strong>\u0435\u0434\u0438\u043d \u043e\u0442 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438\u0442\u0435 \u043d\u0430\u0447\u0438\u043d\u0438 \u0437\u0430 \u0438\u0437\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0438 \u0441\u0438\u043b\u0430,<\/strong> \u043d\u043e \u0442\u043e\u0432\u0430 \u0435 \u0438 <strong>\u0438\u0433\u0440\u0430 \u0441 \u043e\u0433\u044a\u043d\u044f<\/strong> &#8211; \u043f\u043e\u043d\u0435 \u0432 \u0434\u044a\u043b\u0433\u043e\u0441\u0440\u043e\u0447\u0435\u043d \u043f\u043b\u0430\u043d. \u041c\u0430\u043b\u043a\u043e \u043e\u0442 \u0441\u043f\u043e\u0440\u0442\u0438\u0441\u0442\u0438\u0442\u0435, \u043a\u043e\u0438\u0442\u043e \u0440\u0435\u0434\u043e\u0432\u043d\u043e \u0441\u0430 \u0432\u0434\u0438\u0433\u0430\u043b\u0438 \u0433\u043e\u043b\u0435\u043c\u0438 \u0442\u0435\u0436\u0435\u0441\u0442\u0438 \u043d\u0430 20 \u0433\u043e\u0434\u0438\u0448\u043d\u0430 \u0432\u044a\u0437\u0440\u0430\u0441\u0442, \u043d\u0435 \u0441\u0442\u0440\u0430\u0434\u0430\u0442 \u043e\u0442 \u0445\u0440\u043e\u043d\u0438\u0447\u043d\u0438 \u0442\u0440\u0430\u0432\u043c\u0438 \u043f\u0440\u0435\u0437 40-\u0442\u0435 \u0433\u043e\u0434\u0438\u043d\u0438 \u043e\u0442 \u0436\u0438\u0432\u043e\u0442\u0430 \u0441\u0438. \u041a\u0430\u043a\u0442\u043e \u0411\u0440\u0430\u0439\u044a\u043d \u0442\u0432\u044a\u0440\u0434\u0438, \u0438 \u0442\u043e\u0439 \u043d\u0435 \u043f\u0440\u0430\u0432\u0438 \u0438\u0437\u043a\u043b\u044e\u0447\u0435\u043d\u0438\u0435: <em>&#8220;\u0422\u043e\u0432\u0430 \u0441\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435, \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430 \u0438 \u0448\u0438\u044f\u0442\u0430 &#8211; \u043c\u043e\u044f\u0442\u0430 \u043d\u0435 \u0441\u0432\u0435\u0442\u0430 \u0442\u0440\u043e\u0438\u0446\u0430. \u041f\u043e \u043f\u0440\u0438\u043d\u0446\u0438\u043f \u043d\u0435 \u0441\u0435 \u0441\u043f\u0440\u0430\u0432\u0438\u0445 \u0442\u043e\u043b\u043a\u043e\u0432\u0430 \u0437\u043b\u0435. \u041c\u043d\u043e\u0433\u043e \u0441\u043f\u043e\u0440\u0442\u0438\u0441\u0442\u0438 \u043e\u043a\u043e\u043b\u043e 40 \u0433\u043e\u0434\u0438\u0448\u043d\u0430\u0442\u0430 \u0441\u0438 \u0432\u044a\u0437\u0440\u0430\u0441\u0442 <strong>\u0441\u0435 \u043e\u0442\u043a\u0430\u0437\u0430\u0445\u0430 \u043e\u0442 \u0441\u043f\u043e\u0440\u0442\u0430<\/strong>&nbsp;<strong>\u0437\u0430\u0440\u0430\u0434\u0438 \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u0438 \u0441\u044a\u0441 \u0441\u0442\u0430\u0432\u0438\u0442\u0435.&#8221;<\/strong><\/em><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-472250490.jpg\" alt=\"10 CH\u00ddB KTOR\u00ddCH BY STE SA MALI VYVAROVA\u0164 K\u00ddM STE E\u0160TE MLAD\u00cd\" width=\"843\" height=\"562\" title=\"10 CH\u00ddB KTOR\u00ddCH BY STE SA MALI VYVAROVA\u0164 K\u00ddM STE E\u0160TE MLAD\u00cd\"\/><\/figure><\/div>\n\n\n\n<p>\u0422\u043e\u0432\u0430 \u043e\u0431\u0430\u0447\u0435 \u043d\u0435 \u043e\u0437\u043d\u0430\u0447\u0430\u0432\u0430, \u0447\u0435 \u0442\u0440\u044f\u0431\u0432\u0430 \u043d\u0430\u043f\u044a\u043b\u043d\u043e \u0434\u0430 \u0438\u0437\u043a\u043b\u044e\u0447\u0438\u0442\u0435 \u0441\u0438\u043b\u043e\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f. <strong>\u0422\u044f\u043b\u043e\u0442\u043e \u0432\u0438 \u043d\u044f\u043c\u0430 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435 \u043d\u0430\u043f\u0440\u0435\u0434\u044a\u043a<\/strong> <strong>\u0438 \u0434\u0430 \u0441\u0435 \u0432\u044a\u0437\u0441\u0442\u0430\u043d\u043e\u0432\u0438<\/strong> \u0441\u043f\u043e\u0440\u0435\u0434 \u0433\u043e\u0434\u0438\u043d\u0438\u0442\u0435, \u043f\u0440\u0435\u043a\u0430\u0440\u0430\u043d\u0438 \u0432\u044a\u0432 \u0444\u0438\u0442\u043d\u0435\u0441\u0430. \u0410\u043a\u043e \u0441\u0435 \u043f\u0440\u0435\u0441\u0438\u043b\u0438\u0442\u0435 \u0441 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0434\u0430\u043b\u0435\u0447 \u043e\u0442\u0432\u044a\u0434 \u0433\u0440\u0430\u043d\u0438\u0446\u0438\u0442\u0435 \u0441\u0438, \u0431\u0435\u0437 \u0438\u043d\u0442\u0435\u043b\u0438\u0433\u0435\u043d\u0442\u043d\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u043d\u0435 \u0438 \u043f\u043b\u0430\u043d\u0438\u0440\u0430\u043d\u0435, <strong>\u0442\u043e\u0432\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0431\u044a\u0434\u0435 \u043f\u044a\u043b\u043d\u0430 \u043a\u0430\u0442\u0430\u0441\u0442\u0440\u043e\u0444\u0430.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0414\u0430, <strong>\u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0443\u0441\u0438\u043b\u0435\u043d\u043e,<\/strong> \u043d\u043e \u043d\u0435 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0442\u043e\u0432\u0430 \u043d\u0435\u043f\u0440\u0435\u043a\u044a\u0441\u043d\u0430\u0442\u043e, \u0430\u043a\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u043f\u0440\u0435\u0437 \u0446\u0435\u043b\u0438\u044f \u0441\u0438 \u0436\u0438\u0432\u043e\u0442. \u041f\u043b\u0430\u043d\u0438\u0440\u0430\u0439\u0442\u0435 \u043f\u0435\u0440\u0438\u043e\u0434\u0438 \u043d\u0430 \u043d\u0438\u0441\u043a\u0430 \u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u043e\u0441\u0442 \u0441 \u0433\u043e\u043b\u044f\u043c \u043e\u0431\u0435\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u0441\u043b\u0435\u0434 \u043a\u043e\u0438\u0442\u043e \u0434\u0430 \u0441\u043b\u0435\u0434\u0432\u0430\u0442 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0438 \u0446\u0438\u043a\u043b\u0438 \u0441 \u0432\u0438\u0441\u043e\u043a\u0430 \u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u043e\u0441\u0442.<\/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%93%D1%80%D0%B5%D1%88%D0%BA%D0%B0_3_%D0%A2%D0%B2%D1%8A%D1%80%D0%B4%D0%B5_%D0%BC%D0%BD%D0%BE%D0%B3%D0%BE_%D0%BD%D0%B5%D0%BD%D1%83%D0%B6%D0%BD%D0%B0_%D1%82%D0%B5%D0%B6%D0%B5%D1%81%D1%82\"><\/span>\u0413\u0440\u0435\u0448\u043a\u0430 3: \u0422\u0432\u044a\u0440\u0434\u0435 \u043c\u043d\u043e\u0433\u043e \u043d\u0435\u043d\u0443\u0436\u043d\u0430 \u0442\u0435\u0436\u0435\u0441\u0442<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0421\u043f\u043e\u0440\u0435\u0434 \u0442\u0440\u0435\u043d\u044c\u043e\u0440\u0430 \u0411\u0440\u0430\u0434 \u0428\u044c\u043e\u043d\u0444\u0435\u043b\u0434, \u0430\u0432\u0442\u043e\u0440 \u043d\u0430 \u043a\u043d\u0438\u0433\u0430\u0442\u0430 <a title=\"kniha the max muscle plan\" href=\"https:\/\/www.amazon.com\/exec\/obidos\/ASIN\/1450423876\/bodybuildingco05\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">&#8220;The M.A.X. Muscle Plan&#8221;<\/a>, <strong>\u043e\u043f\u0442\u0438\u043c\u0430\u043b\u043d\u0438\u044f\u0442 \u0431\u0440\u043e\u0439 \u0441\u0435\u0440\u0438\u0438 \u0437\u0430 \u043d\u0430\u0440\u0430\u0441\u0442\u0432\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430<\/strong> \u0432\u0430\u0440\u0438\u0440\u0430 \u043f\u0440\u0438 \u043e\u0442\u0434\u0435\u043b\u043d\u0438\u0442\u0435 \u0438\u043d\u0434\u0438\u0432\u0438\u0434\u0438 \u0438 <strong>\u0437\u0430\u0432\u0438\u0441\u0438 \u043e\u0442 \u0433\u0435\u043d\u0435\u0442\u0438\u043a\u0430\u0442\u0430, \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0438\u044f \u043e\u043f\u0438\u0442 \u0438 \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u043d\u0438\u044f \u0441\u0442\u0430\u0442\u0443\u0441.<\/strong> \u041d\u044f\u043a\u043e\u0438 \u0441\u043f\u043e\u0440\u0442\u0438\u0441\u0442\u0438 \u0440\u0435\u0430\u0433\u0438\u0440\u0430\u0442 \u043f\u043e-\u0434\u043e\u0431\u0440\u0435 \u043d\u0430 \u0433\u043e\u043b\u044f\u043c \u0431\u0440\u043e\u0439 \u0441\u0435\u0440\u0438\u0438 \u0441 \u0443\u043c\u0435\u0440\u0435\u043d \u0431\u0440\u043e\u0439 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f, \u043a\u043e\u0435\u0442\u043e \u0441\u0435 \u043d\u0430\u0440\u0438\u0447\u0430 \u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430. \u0422\u043e\u0432\u0430 \u043e\u0431\u0438\u043a\u043d\u043e\u0432\u0435\u043d\u043e \u0435 <strong>&#8220;\u043f\u043e-\u0431\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u0438\u044f\u0442&#8221; \u043f\u044a\u0442,<\/strong> \u043a\u043e\u0433\u0430\u0442\u043e \u0441\u0442\u0430\u0432\u0430 \u0432\u044a\u043f\u0440\u043e\u0441 \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0441 \u0433\u043e\u043b\u0435\u043c\u0438 \u0442\u0435\u0436\u0435\u0441\u0442\u0438, \u043a\u043e\u0438\u0442\u043e \u0441\u043f\u043e\u043c\u0430\u0433\u0430\u0442 \u0437\u0430 \u0438\u0437\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u043c\u0430\u0441\u0430.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041f\u0440\u0435\u043a\u043e\u043c\u0435\u0440\u043d\u043e\u0442\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435 \u0438 \u043f\u0440\u0435\u043a\u0430\u043b\u0435\u043d\u043e \u043c\u043d\u043e\u0433\u043e\u0442\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u0438 \u0441\u0435\u0440\u0438\u0438, <strong>\u043c\u043e\u0433\u0430\u0442 \u0434\u0430 \u043f\u0440\u0438\u0447\u0438\u043d\u044f\u0442 \u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u043d\u043e \u0438\u0437\u043d\u043e\u0441\u0432\u0430\u043d\u0435 \u043d\u0430 \u0441\u0442\u0430\u0432\u0438\u0442\u0435 \u0438 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f\u0442\u0430,<\/strong> \u043e\u0441\u043e\u0431\u0435\u043d\u043e \u0430\u043a\u043e \u043d\u0435 \u0441\u043b\u0435\u0434\u0432\u0430\u0442\u0435 <strong>\u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0430 \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430<\/strong> \u0438\u043b\u0438 \u0430\u043a\u043e \u043f\u043e\u0432\u0442\u0430\u0440\u044f\u0442\u0435 \u043d\u0435\u043f\u0440\u0435\u043a\u044a\u0441\u043d\u0430\u0442\u043e \u0435\u0434\u043d\u043e \u0438 \u0441\u044a\u0449\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u0432\u044a\u043f\u0440\u0435\u043a\u0438 \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0438\u0442\u0435 \u0443\u0440\u0435\u0434\u0438 \u0438 \u043f\u0440\u0438\u043d\u0430\u0434\u043b\u0435\u0436\u043d\u043e\u0441\u0442\u0438. \u0418\u0437\u043b\u0438\u0448\u043d\u043e \u0435 \u0434\u0430 \u0433\u043e\u0432\u043e\u0440\u0438\u043c \u0437\u0430 \u043d\u0430\u043c\u0430\u043b\u044f\u0432\u0430\u0449\u0438\u044f \u0441\u0442\u0438\u043c\u0443\u043b \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-523600617.jpg\" alt=\"10 ch\u00fdb, ktor\u00fdch by ste sa mali vyvarova\u0165, k\u00fdm ste mlad\u00fd\" width=\"843\" height=\"562\" title=\"10 ch\u00fdb, ktor\u00fdch by ste sa mali vyvarova\u0165, k\u00fdm ste mlad\u00fd\"\/><\/figure><\/div>\n\n\n\n<p>\u0428\u044c\u043e\u043d\u0444\u0435\u043b\u0434 \u043a\u0430\u0437\u0432\u0430, \u0447\u0435 \u043e\u043f\u0442\u0438\u043c\u0430\u043b\u043d\u0438 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438 \u0441\u0435 \u043f\u043e\u0441\u0442\u0438\u0433\u0430\u0442 \u0441 \u043f\u0435\u0440\u0438\u043e\u0434\u0438\u0437\u0438\u0440\u0430\u043d \u043f\u043e\u0434\u0445\u043e\u0434, \u043f\u0440\u0438 \u043a\u043e\u0439\u0442\u043e <strong>\u0431\u0440\u043e\u044f\u0442 \u043d\u0430 \u0441\u0435\u0440\u0438\u0438\u0442\u0435 \u0441\u0435 \u043a\u043e\u0440\u0438\u0433\u0438\u0440\u0430 \u0432 \u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e\u0441\u0442 \u043e\u0442 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0438\u044f \u0446\u0438\u043a\u044a\u043b.<\/strong> \u041d\u0430\u043f\u0440\u0438\u043c\u0435\u0440, \u043f\u0440\u0435\u0437 \u043f\u044a\u0440\u0432\u0438\u044f \u043c\u0435\u0441\u0435\u0446 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u0441\u0435\u0434\u043c\u0438\u0447\u043d\u043e \u043f\u043e 8-10 \u0441\u0435\u0440\u0438\u0438 \u0437\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0433\u0440\u0443\u043f\u0430. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043f\u0440\u0435\u0437 \u0432\u0442\u043e\u0440\u0438\u044f\u0442 \u043c\u0435\u0441\u0435\u0446 12-15 \u0441\u0435\u0440\u0438\u0438 \u0438 \u043d\u0430\u043a\u0440\u0430\u044f \u043f\u0440\u0435\u0437 \u0442\u0440\u0435\u0442\u0438\u044f \u043c\u0435\u0441\u0435\u0446 18-20 \u0441\u0435\u0440\u0438\u0438 \u0441\u0435\u0434\u043c\u0438\u0447\u043d\u043e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0412\u0441\u044a\u0449\u043d\u043e\u0441\u0442 \u0442\u0435\u0440\u043c\u0438\u043d\u044a\u0442 <strong>\u043f\u0440\u0435\u0442\u0440\u0435\u043d\u0438\u0440\u0430\u043d\u0435&nbsp;<\/strong><em>(\u0442\u0435\u0440\u043c\u0438\u043d, \u043a\u043e\u0439\u0442\u043e \u0432\u0435\u0440\u043e\u044f\u0442\u043d\u043e \u0441\u0442\u0435 \u0441\u0440\u0435\u0449\u043d\u0430\u043b\u0438, \u0430\u043a\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0441 \u0433\u043e\u043b\u0435\u043c\u0438 \u0442\u0435\u0436\u0435\u0441\u0442\u0438)<\/em> \u0441\u0435 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430 \u0434\u043e\u043d\u044f\u043a\u044a\u0434\u0435 \u043a\u0430\u0442\u043e \u0441\u0440\u0435\u0434\u0441\u0442\u0432\u043e \u0437\u0430 \u0437\u0430\u043f\u043b\u0430\u0445\u0430, \u0437\u0430\u0449\u043e\u0442\u043e \u043c\u0430\u043b\u043a\u043e \u043b\u044e\u0431\u0438\u0442\u0435\u043b\u0438 \u0441\u043f\u043e\u0440\u0442\u0438\u0441\u0442\u0438 \u043c\u043e\u0433\u0430\u0442 \u0434\u0430 \u0433\u043e \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0430\u0442, \u043d\u043e \u043c\u043e\u0433\u0430\u0442 \u0434\u0430 \u0441\u0435 \u0434\u043e\u0431\u043b\u0438\u0436\u0430\u0442 \u0434\u043e \u043d\u0435\u0433\u043e, \u0430\u043a\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442 \u0431\u0435\u0437 \u043c\u044f\u0440\u043a\u0430. \u0422\u043e\u0432\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 <strong>\u043e\u0442\u0441\u043b\u0430\u0431\u0438 \u0438\u043c\u0443\u043d\u043d\u0430\u0442\u0430 \u0441\u0438\u0441\u0442\u0435\u043c\u0430<\/strong> \u0438 \u0434\u0430 <strong>\u043f\u043e\u0432\u043b\u0438\u044f\u0435 \u043e\u0442\u0440\u0438\u0446\u0430\u0442\u0435\u043b\u043d\u043e \u043d\u0430 \u043d\u0438\u0432\u0430\u0442\u0430 \u043d\u0430 \u0445\u043e\u0440\u043c\u043e\u043d\u0438\u0442\u0435,<\/strong> \u043a\u043e\u0435\u0442\u043e \u0435 \u0432\u0440\u0435\u0434\u043d\u043e.<\/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%93%D1%80%D0%B5%D1%88%D0%BA%D0%B0_4_%D0%9D%D0%B5%D0%B4%D0%BE%D1%81%D1%82%D0%B0%D1%82%D1%8A%D1%87%D0%BD%D0%BE_%D1%80%D0%B0%D0%B7%D0%BD%D0%BE%D0%BE%D0%B1%D1%80%D0%B0%D0%B7%D0%B8%D0%B5\"><\/span>\u0413\u0440\u0435\u0448\u043a\u0430 4: \u041d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0440\u0430\u0437\u043d\u043e\u043e\u0431\u0440\u0430\u0437\u0438\u0435<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0412\u0441\u0435\u043a\u0438 \u0440\u0430\u0437\u0431\u0438\u0440\u0430, \u0447\u0435 \u043f\u0440\u0438 \u0441\u0438\u043b\u043e\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, <strong>\u0434\u043e\u0431\u0430\u0432\u044f\u043d\u0435\u0442\u043e \u043d\u0430 \u0442\u0435\u0433\u043b\u043e \u0438\u043b\u0438 \u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0431\u0440\u043e\u044f \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f<\/strong> \u0435 \u0433\u0430\u0440\u0430\u043d\u0442\u0438\u0440\u0430\u043d \u043d\u0430\u0447\u0438\u043d \u0437\u0430 \u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438\u044f \u043e\u0431\u0435\u043c. \u0422\u043e\u0432\u0430 \u0435 <strong>\u043f\u0440\u0438\u043d\u0446\u0438\u043f\u044a\u0442 \u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0438\u0432\u043d\u043e\u0442\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435.<\/strong> \u0418\u043c\u0430 \u043e\u0431\u0430\u0447\u0435 \u0438 \u0434\u0440\u0443\u0433 \u043c\u0435\u0442\u043e\u0434, \u043a\u043e\u0439\u0442\u043e \u043d\u0435 \u043f\u043e\u043b\u0443\u0447\u0430\u0432\u0430 \u0442\u043e\u043b\u043a\u043e\u0432\u0430 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435, \u043a\u043e\u043b\u043a\u043e\u0442\u043e \u0437\u0430\u0441\u043b\u0443\u0436\u0430\u0432\u0430: <strong>\u0440\u0430\u0437\u043d\u043e\u043e\u0431\u0440\u0430\u0437\u043d\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-511523556.jpg\" alt=\"10 ch\u00fdb, ktor\u00fdch by ste sa mali vyvarova\u0165, k\u00fdm ste mlad\u00fd\" width=\"843\" title=\"10 ch\u00fdb, ktor\u00fdch by ste sa mali vyvarova\u0165, k\u00fdm ste mlad\u00fd\"\/><\/figure><\/div>\n\n\n\n<p><strong>\u041d\u0430\u0439-\u043f\u0440\u043e\u0441\u0442\u043e \u043a\u0430\u0437\u0430\u043d\u043e:<\/strong> \u0440\u0430\u0437\u043d\u043e\u043e\u0431\u0440\u0430\u0437\u0438\u0435 \u0432 \u0441\u0438\u043b\u043e\u0432\u0438\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0432\u043c\u0435\u0441\u0442\u043e \u0445\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u0447\u043d\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 (\u0440\u0430\u0441\u0442\u0435\u0436 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438) <strong>\u043c\u043e\u0436\u0435 \u0434\u0430 \u0434\u043e\u043d\u0435\u0441\u0435 \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0438 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438.<\/strong> \u041f\u0440\u0438 \u0441\u0438\u043b\u043e\u0432\u0438\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 <strong>\u0440\u0430\u0437\u043d\u043e\u043e\u0431\u0440\u0430\u0437\u0438\u0435\u0442\u043e \u043c\u043e\u0436\u0435 \u0434\u0430 \u0438\u043c\u0430 \u043e\u0431\u0440\u0430\u0442\u0435\u043d \u0435\u0444\u0435\u043a\u0442,<\/strong> \u0442\u044a\u0439 \u043a\u0430\u0442\u043e \u0442\u044f\u043b\u043e\u0442\u043e \u0432\u0438 \u0444\u043e\u043a\u0443\u0441\u0438\u0440\u0430 \u0446\u044f\u043b\u043e\u0442\u043e \u0441\u0438 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435 \u0432\u044a\u0440\u0445\u0443 \u043d\u044f\u043a\u043e\u043b\u043a\u043e \u043a\u043b\u044e\u0447\u043e\u0432\u0438 \u0432\u0434\u0438\u0433\u0430\u043d\u0438\u044f. \u041e\u0431\u0440\u0430\u0442\u043d\u043e, \u043e\u0442\u0434\u0435\u043b\u043d\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043f\u0440\u0438 \u0445\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u0447\u043d\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 <strong>\u0441\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u0430\u0442 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0434\u0430 \u0440\u0430\u0441\u0442\u0430\u0442,<\/strong> \u0437\u0430\u0449\u043e\u0442\u043e \u0442\u044f\u043b\u043e\u0442\u043e \u0441\u0440\u0430\u0432\u043d\u0438\u0442\u0435\u043b\u043d\u043e \u0431\u044a\u0440\u0437\u043e \u0441\u0435 \u0430\u0434\u0430\u043f\u0442\u0438\u0440\u0430 \u043a\u044a\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430. \u0414\u043e\u0431\u0440\u0435 \u0435 \u0434\u0430 \u0438\u0437\u043d\u0435\u043d\u0430\u0434\u0430\u0442\u0435 \u0442\u044f\u043b\u043e\u0442\u043e \u0441\u0438, \u043a\u0430\u0442\u043e \u0434\u043e\u0431\u0430\u0432\u0438\u0442\u0435 \u043c\u0430\u043b\u043a\u0430 \u043f\u0440\u043e\u043c\u044f\u043d\u0430 \u043a\u044a\u043c \u0440\u0443\u0442\u0438\u043d\u043d\u0438\u0442\u0435 \u0441\u0438 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f. \u0410\u043a\u043e \u0432\u0438 \u043b\u0438\u043f\u0441\u0432\u0430\u0442 \u0438\u0434\u0435\u0438 \u0437\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u0438\u043d\u0442\u0435\u0440\u043d\u0435\u0442 \u043f\u0440\u0435\u0434\u043b\u0430\u0433\u0430 \u0445\u0438\u043b\u044f\u0434\u0438 \u0441\u0442\u0430\u0442\u0438\u0438 \u0441 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f. <strong>\u0412\u0434\u044a\u0445\u043d\u043e\u0432\u0435\u0442\u0435 \u0441\u0435!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%93%D1%80%D0%B5%D1%88%D0%BA%D0%B0_5_%D0%A2%D0%B2%D1%8A%D1%80%D0%B4%D0%B5_%D0%BC%D0%BD%D0%BE%D0%B3%D0%BE_%D0%BF%D0%BE%D1%81%D0%BB%D0%B5%D0%B4%D0%BE%D0%B2%D0%B0%D1%82%D0%B5%D0%BB%D0%BD%D0%BE%D1%81%D1%82\"><\/span>\u0413\u0440\u0435\u0448\u043a\u0430 5: \u0422\u0432\u044a\u0440\u0434\u0435 \u043c\u043d\u043e\u0433\u043e \u043f\u043e\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u043d\u043e\u0441\u0442<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041a\u0430\u043a\u0442\u043e \u043e\u0442\u0431\u0435\u043b\u044f\u0437\u0430\u0445\u043c\u0435 \u043f\u043e-\u0433\u043e\u0440\u0435, <strong>\u0443\u043f\u043e\u0440\u0438\u0442\u0430\u0442\u0430 \u0440\u0430\u0431\u043e\u0442\u0430, \u0438\u0437\u0432\u044a\u0440\u0448\u0432\u0430\u043d\u0430 \u043f\u043e\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u043d\u043e<\/strong>&nbsp;\u0434\u0430\u0432\u0430 \u0441\u0442\u0440\u0430\u0445\u043e\u0442\u043d\u0438 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438. \u0418\u043c\u0430 \u043e\u0431\u0430\u0447\u0435 \u043c\u043e\u043c\u0435\u043d\u0442, \u043f\u0440\u0438 \u043a\u043e\u0439\u0442\u043e \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0431\u044a\u0434\u0435\u0442\u0435 \u043f\u0440\u0435\u043a\u0430\u043b\u0435\u043d\u043e \u043f\u043e\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u043d\u0438, \u043d\u0435 \u0441\u0430\u043c\u043e <strong>\u043f\u0440\u0438 \u0438\u0437\u0431\u043e\u0440\u0430 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043d\u043e \u0438 \u043f\u043e \u043e\u0442\u043d\u043e\u0448\u0435\u043d\u0438\u0435 \u043d\u0430 \u0442\u044f\u0445\u043d\u0430\u0442\u0430 \u0447\u0435\u0441\u0442\u043e\u0442\u0430.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-512207370.jpg\" alt=\"10 ch\u00fdb, ktor\u00fdch by ste sa mali vyvarova\u0165, k\u00fdm ste mlad\u00fd\" width=\"843\" height=\"562\" title=\"10 ch\u00fdb, ktor\u00fdch by ste sa mali vyvarova\u0165, k\u00fdm ste mlad\u00fd\"\/><\/figure><\/div>\n\n\n\n<p>\u0421\u044a\u0441 \u0441\u0438\u0433\u0443\u0440\u043d\u043e\u0441\u0442 \u0441\u0442\u0435 \u043c\u0438\u043d\u0430\u043b\u0438 \u043f\u0440\u0435\u0437 \u043f\u0435\u0440\u0438\u043e\u0434 \u043e\u0442 \u0436\u0438\u0432\u043e\u0442\u0430 \u0441\u0438, \u043f\u0440\u0435\u0437 \u043a\u043e\u0439\u0442\u043e <strong>\u0441\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u043b\u0438 \u0432\u0441\u044f\u043a\u0430 \u0447\u0430\u0441\u0442 \u043e\u0442 \u0442\u044f\u043b\u043e\u0442\u043e \u0441\u0438 \u0432\u0435\u0434\u043d\u044a\u0436 \u0441\u0435\u0434\u043c\u0438\u0447\u043d\u043e.<\/strong> \u041f\u0440\u0435\u0434\u043f\u043e\u043b\u0430\u0433\u0430\u043c\u0435, \u0447\u0435 \u0441\u0442\u0435 \u0441\u0438 \u043c\u0438\u0441\u043b\u0435\u043b\u0438, \u0447\u0435 \u0435 \u043f\u043e\u043b\u0435\u0437\u043d\u043e, \u0430\u043a\u043e \u0441\u0435 \u043f\u0440\u0438\u0434\u044a\u0440\u0436\u0430\u0442\u0435 \u0434\u044a\u043b\u0433\u043e \u0432\u0440\u0435\u043c\u0435 \u043a\u044a\u043c \u0442\u043e\u0437\u0438 \u043f\u0440\u0438\u043d\u0446\u0438\u043f. \u0421 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u043d\u0430 \u0432\u0440\u0435\u043c\u0435\u0442\u043e \u043e\u0431\u0430\u0447\u0435 \u0432\u0435\u0440\u043e\u044f\u0442\u043d\u043e \u0441\u0442\u0435 \u043d\u0430\u0443\u0447\u0438\u043b\u0438, \u0447\u0435 \u0432\u0438\u043d\u0430\u0433\u0438 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u0442\u0435 \u0435\u0434\u043d\u0430 \u043a\u0440\u0430\u0447\u043a\u0430 \u043f\u0440\u0435\u0434 \u0441\u043f\u043e\u0441\u043e\u0431\u043d\u043e\u0441\u0442\u0442\u0430 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0432\u0438 \u0434\u0430 \u0441\u0435 \u0430\u0434\u0430\u043f\u0442\u0438\u0440\u0430. \u0412 \u0434\u043e\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043a\u044a\u043c \u0443\u043f\u043e\u0440\u0438\u0442\u0430\u0442\u0430 \u0440\u0430\u0431\u043e\u0442\u0430 \u0438 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0430\u0442\u0430 \u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u043e\u0441\u0442 \u0435 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u0430 \u0438 \u043f\u0440\u043e\u043c\u044f\u043d\u0430. \u0417\u0430\u0442\u043e\u0432\u0430 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 <strong>\u043f\u0440\u043e\u043c\u0435\u043d\u044f\u0442\u0435 \u0447\u0435\u0441\u0442\u043e\u0442\u0430\u0442\u0430 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430 \u043f\u043e\u043d\u0435 \u0432\u0435\u0434\u043d\u044a\u0436 \u043d\u0430 \u0442\u0440\u0438 \u043c\u0435\u0441\u0435\u0446\u0430.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%93%D1%80%D0%B5%D1%88%D0%BA%D0%B0_6_%D0%A2%D0%B2%D1%8A%D1%80%D0%B4%D0%B5_%D0%BC%D0%BD%D0%BE%D0%B3%D0%BE_%D0%BE%D0%BF%D0%B0%D1%81%D0%BD%D0%B8_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F\"><\/span>\u0413\u0440\u0435\u0448\u043a\u0430 6: \u0422\u0432\u044a\u0440\u0434\u0435 \u043c\u043d\u043e\u0433\u043e \u043e\u043f\u0430\u0441\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041d\u044f\u043c\u0430 \u0441\u0430\u043c\u0438 \u043f\u043e \u0441\u0435\u0431\u0435 \u0441\u0438 <strong>\u043e\u043f\u0430\u0441\u043d\u0438 \u0438\u043b\u0438 \u043b\u043e\u0448\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f.<\/strong> \u0418\u043c\u0430 \u0441\u0430\u043c\u043e <strong>\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u043f\u043e-\u0432\u0438\u0441\u043e\u043a \u0440\u0438\u0441\u043a \u043e\u0442 \u0442\u0440\u0430\u0432\u043c\u0430,<\/strong> \u043a\u0430\u043a\u0442\u043e \u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043a\u043e\u0438\u0442\u043e \u043d\u0435 \u0441\u0430 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0438 \u0437\u0430 \u0432\u0430\u0448\u0438\u0442\u0435 \u0446\u0435\u043b\u0438, \u0433\u044a\u0432\u043a\u0430\u0432\u043e\u0441\u0442 \u0438\u043b\u0438 \u0441\u044a\u0441\u0442\u043e\u044f\u043d\u0438\u0435 \u043d\u0430 \u043e\u043f\u043e\u0440\u043d\u043e-\u0434\u0432\u0438\u0433\u0430\u0442\u0435\u043b\u043d\u0438\u044f \u0430\u043f\u0430\u0440\u0430\u0442.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/9-things-you-should-never-do-on-shoulder-day-3.jpg\" alt=\"10 ch\u00fdb, ktor\u00fdch by ste sa mali vyvarova\u0165, k\u00fdm ste mlad\u00fd\" width=\"843\" title=\"10 ch\u00fdb, ktor\u00fdch by ste sa mali vyvarova\u0165, k\u00fdm ste mlad\u00fd\"\/><\/figure><\/div>\n\n\n\n<p>\u041d\u0430\u043f\u0440\u0438\u043c\u0435\u0440 <strong>\u043f\u0440\u0435\u0441\u0438\u0442\u0435 \u0441 \u0449\u0430\u043d\u0433\u0430 \u0437\u0430\u0434 \u0433\u043b\u0430\u0432\u0430<\/strong>&nbsp;\u0441\u0430 \u0447\u0443\u0434\u0435\u0441\u043d\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435, \u043d\u043e \u0437\u0430 \u0447\u043e\u0432\u0435\u043a \u0441 \u043d\u0435 \u043c\u043d\u043e\u0433\u043e \u0434\u043e\u0431\u0440\u0430 \u043f\u043e\u0434\u0432\u0438\u0436\u043d\u043e\u0441\u0442 \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u043b\u044f\u0432\u0430\u0442&nbsp;<strong>\u043c\u043d\u043e\u0433\u043e \u043b\u043e\u0448 \u0438\u0437\u0431\u043e\u0440.<\/strong> \u041c\u043d\u043e\u0433\u043e \u043f\u043e-\u0434\u043e\u0431\u0440\u0435 \u0435 \u0434\u0430 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u0434\u044a\u043c\u0431\u0435\u043b\u0438 \u0438\u043b\u0438 \u043c\u0430\u0448\u0438\u043d\u0438 \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0441 \u0442\u0435\u0436\u0435\u0441\u0442\u0438. \u041f\u043e \u043f\u0440\u0438\u043d\u0446\u0438\u043f \u0442\u043e\u0432\u0430, \u043a\u043e\u0435\u0442\u043e \u0435 \u0434\u043e\u0431\u0440\u043e \u0437\u0430 \u0435\u0434\u0438\u043d, <strong>\u043c\u043e\u0436\u0435 \u0434\u0430 \u043d\u0435 \u0435 \u0434\u043e\u0431\u0440\u043e \u0437\u0430 \u0432\u0441\u0438\u0447\u043a\u0438.<\/strong> \u0410\u043a\u043e \u0431\u043e\u043b\u0438, \u043d\u0435 \u0433\u043e \u043f\u0440\u0430\u0432\u0435\u0442\u0435.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0415\u0442\u043e \u043d\u044f\u043a\u043e\u0438 \u0447\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 &#8220;\u043d\u0435\u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0438&#8221; \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u0442\u0435\u0445\u043d\u0438\u0442\u0435 \u043f\u043e-\u0449\u0430\u0434\u044f\u0449\u0438 \u0430\u043d\u0430\u043b\u043e\u0437\u0438<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>\u0410\u043b\u0442\u0435\u0440\u043d\u0430\u0442\u0438\u0432\u0430<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u041f\u0440\u0435\u0441\u0438 \u0441 \u0449\u0430\u043d\u0433\u0430 \u0437\u0430\u0434 \u0433\u043b\u0430\u0432\u0430<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0420\u0430\u043c\u0435\u043d\u043d\u0438 \u043f\u0440\u0435\u0441\u0438 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438 \u0441 \u043d\u0435\u0443\u0442\u0440\u0430\u043b\u0435\u043d \u0437\u0430\u0445\u0432\u0430\u0442, \u0440\u0430\u043c\u0435\u043d\u043d\u0438 \u043f\u0440\u0435\u0441\u0438 \u0434\u044a\u043c\u0431\u0435\u043b (\u0441 \u0435\u0434\u043d\u0430 \u0440\u044a\u043a\u0430).<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u041a\u043e\u0444\u0438\u0447\u043a\u0438 \u043d\u0430 \u043b\u0435\u0436\u0430\u043d\u043a\u0430<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u041a\u043e\u0444\u0438\u0447\u043a\u0438 \u043d\u0430 \u0443\u0441\u043f\u043e\u0440\u0435\u0434\u043a\u0430 (Partial-range dip), \u0415\u043a\u0441\u0446\u0435\u043d\u0442\u0440\u0438\u0447\u043d\u0438 \u043a\u043e\u0444\u0438\u0447\u043a\u0438 (Eccentric &#8211; only dip)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u041f\u0440\u0435\u0441\u0438 \u0441 \u0449\u0430\u043d\u0433\u0430 \u0437\u0430\u0434 \u0433\u043b\u0430\u0432\u0430 \u043d\u0430 \u043b\u0435\u0436\u0430\u043d\u043a\u0430<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u041f\u0440\u0438\u0434\u044a\u0440\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u043e\u0440\u0435\u043d \u0441\u043a\u0440\u0438\u043f\u0435\u0446 \u043e\u0442 \u0441\u0435\u0434\u0435\u0436, \u043f\u0440\u0438\u0434\u044a\u0440\u043f\u0432\u0430\u043d\u0435 \u0441 \u043f\u043e\u0434\u0445\u0432\u0430\u0442<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0422\u0440\u0438\u0446\u0435\u043f\u0441\u043e\u0432\u0438 \u0435\u043a\u0441\u0442\u0435\u043d\u0437\u0438\u0438 \u043e\u0442 \u043b\u0435\u0433<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0422\u0440\u0438\u0446\u0435\u043f\u0441\u043e\u0432\u0438 \u0435\u043a\u0441\u0442\u0435\u043d\u0437\u0438\u0438 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438, \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u043e\u0432\u0438 \u043f\u0440\u0435\u0441\u0438 \u0441 \u043f\u0440\u0430\u0432\u0430 \u0438\u043b\u0438 EZ \u0449\u0430\u043d\u0433\u0430<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u041f\u0440\u0435\u0441\u0438 \u0441 \u0449\u0430\u043d\u0433\u0430 \u0441 \u0442\u0435\u0441\u0435\u043d \u0437\u0430\u0445\u0432\u0430\u0442 \u043e\u0442 \u043b\u0435\u0436\u0430\u043d\u043a\u0430<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u041f\u0440\u0438\u0434\u044a\u0440\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0449\u0430\u043d\u0433\u0430 \u0441 \u0448\u0438\u0440\u043e\u043a \u0437\u0430\u0445\u0432\u0430\u0442, \u043f\u0440\u0438\u0434\u044a\u0440\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0434\u043e\u043b\u0435\u043d \u0441\u043a\u0440\u0438\u043f\u0435\u0446<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%93%D1%80%D0%B5%D1%88%D0%BA%D0%B0_7_%D0%9D%D0%B5%D0%B4%D0%BE%D1%81%D1%82%D0%B0%D1%82%D1%8A%D1%87%D0%BD%D0%BE_%D0%BF%D0%BB%D0%B0%D0%BD%D0%B8%D1%80%D0%B0%D0%BD%D0%B5_%D0%BD%D0%B0_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F%D1%82%D0%B0\"><\/span>\u0413\u0440\u0435\u0448\u043a\u0430 7: \u041d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u043f\u043b\u0430\u043d\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u041d\u0435\u043a\u0430 \u0434\u0430 \u043f\u043e\u0437\u043d\u0430\u044f:<\/strong> \u0432\u0435\u0440\u043e\u044f\u0442\u043d\u043e \u0441\u0442\u0435 \u0437\u0430\u043f\u043e\u0447\u043d\u0430\u043b\u0438 \u0441\u0438\u043b\u043e\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0430\u043a\u0446\u0435\u043d\u0442 \u0432\u044a\u0440\u0445\u0443 \u0431\u0438\u0446\u0435\u043f\u0441\u0438\u0442\u0435, \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u0438\u0442\u0435 \u0438 \u0433\u044a\u0440\u0434\u0438\u0442\u0435. \u041f\u043e-\u043a\u044a\u0441\u043d\u043e \u0441\u0442\u0435 \u0432\u043a\u043b\u044e\u0447\u0438\u043b\u0438 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435, \u0433\u044a\u0440\u0431\u0430 \u0438 \u043a\u0440\u0430\u043a\u0430\u0442\u0430. \u0422\u043e\u0432\u0430 \u0435 \u0447\u0443\u0434\u0435\u0441\u043d\u043e, \u043d\u043e \u043a\u0430\u043a\u0432\u043e \u0449\u0435 \u043a\u0430\u0436\u0435\u0442\u0435 \u0437\u0430 <strong>\u043f\u043e-\u043c\u0430\u043b\u043a\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438 \u0433\u0440\u0443\u043f\u0438, \u043a\u043e\u0438\u0442\u043e \u0441\u0442\u0435 \u043f\u0440\u0435\u043d\u0435\u0431\u0440\u0435\u0433\u043d\u0430\u043b\u0438?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0421\u043b\u0435\u0434 \u0433\u043e\u0434\u0438\u043d\u0438 \u0449\u0435 \u043e\u0442\u043a\u0440\u0438\u0435\u0442\u0435, \u0447\u0435 <strong>\u0444\u0438\u0433\u0443\u0440\u0430\u0442\u0430 \u0432\u0438 \u0438\u0437\u0433\u043b\u0435\u0436\u0434\u0430 \u043d\u0435\u0441\u044a\u0440\u0430\u0437\u043c\u0435\u0440\u043d\u0430&nbsp;<\/strong>&#8211; \u043f\u044a\u043b\u043d\u0430 \u0435 \u0441 \u0435\u0441\u0442\u0435\u0442\u0438\u0447\u0435\u0441\u043a\u0438 \u043f\u0440\u043e\u043f\u0443\u0441\u043a\u0438 \u043d\u0430 \u043c\u0435\u0441\u0442\u0430, \u043a\u044a\u0434\u0435\u0442\u043e \u0438\u043c\u0430 \u043c\u043d\u043e\u0433\u043e <em>&#8220;\u043d\u0435\u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u043d\u0438&#8221;<\/em> \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u043a\u043e\u0438\u0442\u043e \u043c\u043e\u0433\u0430\u0442 \u0434\u0430 \u0440\u0430\u0441\u0442\u0430\u0442. \u0422\u0435 \u0447\u0435\u0441\u0442\u043e \u0432\u043a\u043b\u044e\u0447\u0432\u0430\u0442 \u0437\u0430\u0434\u043d\u0430\u0442\u0430 \u0432\u0435\u0440\u0438\u0433\u0430 <em>(\u0442\u0435\u0440\u043c\u0438\u043d, \u043a\u043e\u0439\u0442\u043e \u043e\u0437\u043d\u0430\u0447\u0430\u0432\u0430 \u0435\u0434\u043d\u043e\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u0437\u0430\u0434\u043d\u0438\u0442\u0435 \u0431\u0435\u0434\u0440\u0435\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u0435\u043a\u0441\u0442\u0435\u043d\u0437\u043e\u0440\u0438\u0442\u0435 \u0438 \u0442\u0440\u0430\u043f\u0435\u0446\u043e\u0432\u0438\u0434\u043d\u0438\u0442\u0435 \u043c\u0443\u043a\u0441\u0443\u043b\u0438),<\/em> \u043a\u043e\u0438\u0442\u043e \u043c\u043e\u0433\u0430\u0442 \u0434\u0430 \u0431\u044a\u0434\u0430\u0442 \u0442\u0440\u0430\u043d\u0441\u0444\u043e\u0440\u043c\u0438\u0440\u0430\u043d\u0438 \u0432 \u0441\u0438\u043b\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u043a\u043e\u0438\u0442\u043e \u0434\u0430&nbsp;<strong>\u0438\u0437\u0433\u043b\u0435\u0436\u0434\u0430\u0442 \u043d\u0430\u0438\u0441\u0442\u0438\u043d\u0430 \u0432\u043f\u0435\u0447\u0430\u0442\u043b\u044f\u0432\u0430\u0449\u043e,<\/strong> \u043a\u043e\u0433\u0430\u0442\u043e \u0441\u0430 \u043d\u0430\u043f\u044a\u043b\u043d\u043e \u0440\u0430\u0437\u0432\u0438\u0442\u0438. \u0427\u0435\u0441\u0442\u043e \u043f\u0440\u0435\u043d\u0435\u0431\u0440\u0435\u0433\u0432\u0430\u043d\u0438\u0442\u0435 \u043f\u0440\u0435\u0434\u043c\u0438\u0448\u043d\u0438\u0446\u0438 \u0438 \u0437\u0430\u0434\u043d\u0438 \u0434\u0435\u043b\u0442\u043e\u0432\u0438\u0434\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0441\u044a\u0449\u043e \u043f\u0440\u0438\u0434\u0430\u0432\u0430\u0442 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u0441\u0442\u0430\u0442\u0430 \u0444\u0438\u0433\u0443\u0440\u0430 <strong>\u0438\u0437\u0447\u0438\u0441\u0442\u0435\u043d \u0438 \u0437\u0430\u0432\u044a\u0440\u0448\u0435\u043d \u0432\u0438\u0434.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-537361980.jpg\" alt=\"10 ch\u00fdb, ktor\u00fdch by ste sa mali vyvarova\u0165, k\u00fdm ste mlad\u00fd\" width=\"843\" height=\"562\" title=\"10 ch\u00fdb, ktor\u00fdch by ste sa mali vyvarova\u0165, k\u00fdm ste mlad\u00fd\"\/><\/figure><\/div>\n\n\n\n<p>\u0417\u0430\u0449\u043e \u0434\u0430 \u0447\u0430\u043a\u0430\u0442\u0435 \u0434\u0430 \u043d\u0430\u0432\u044a\u0440\u0448\u0438\u0442\u0435 \u0442\u0440\u0438\u0434\u0435\u0441\u0435\u0442 \u0433\u043e\u0434\u0438\u043d\u0438, \u0437\u0430 \u0434\u0430 \u0437\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0434\u0430 \u0433\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435? \u0417\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0434\u0430 \u043e\u0431\u0440\u044a\u0449\u0430\u0442\u0435 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435, \u043a\u043e\u0438\u0442\u043e \u043c\u043e\u0436\u0435 \u0431\u0438 \u043d\u0435 \u0432\u0438\u0436\u0434\u0430\u0442\u0435 \u0432 \u043e\u0433\u043b\u0435\u0434\u0430\u043b\u043e\u0442\u043e \u0432 \u043c\u043e\u043c\u0435\u043d\u0442\u0430. \u041f\u043e \u0442\u043e\u0437\u0438 \u043d\u0430\u0447\u0438\u043d, \u043a\u043e\u0433\u0430\u0442\u043e \u043f\u0440\u0435\u043c\u0438\u043d\u0435\u0442\u0435 \u0442\u0440\u0438\u0434\u0435\u0441\u0435\u0442\u0442\u0435 \u0433\u043e\u0434\u0438\u043d\u0438 \u0449\u0435 <strong>\u0438\u0437\u0433\u043b\u0435\u0436\u0434\u0430\u0442\u0435 \u0441\u0438\u043c\u0435\u0442\u0440\u0438\u0447\u043d\u043e<\/strong> \u0438 \u043d\u044f\u043c\u0430 \u0434\u0430 \u0441\u0435 \u043d\u0430\u043b\u0430\u0433\u0430 \u0434\u0430 \u043d\u0430\u0432\u0430\u043a\u0441\u0432\u0430\u0442\u0435.<\/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%93%D1%80%D0%B5%D1%88%D0%BA%D0%B0_8_%D0%9D%D0%B5%D0%B4%D0%BE%D1%81%D1%82%D0%B0%D1%82%D1%8A%D1%87%D0%BD%D0%B0_%D1%80%D0%B0%D0%B1%D0%BE%D1%82%D0%B0_%D0%B2%D1%8A%D1%80%D1%85%D1%83_%D0%B3%D1%8A%D0%B2%D0%BA%D0%B0%D0%B2%D0%BE%D1%81%D1%82%D1%82%D0%B0\"><\/span>\u0413\u0440\u0435\u0448\u043a\u0430 8: \u041d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u0430 \u0440\u0430\u0431\u043e\u0442\u0430 \u0432\u044a\u0440\u0445\u0443 \u0433\u044a\u0432\u043a\u0430\u0432\u043e\u0441\u0442\u0442\u0430<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u0413\u044a\u0432\u043a\u0430\u0432\u043e\u0441\u0442, \u043c\u043e\u0431\u0438\u043b\u043d\u043e\u0441\u0442, \u0434\u0438\u043d\u0430\u043c\u0438\u0447\u0435\u043d \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433, \u0441\u0442\u0430\u0442\u0438\u0447\u0435\u043d \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433<\/strong>&nbsp;&#8211; \u0432\u0441\u0438\u0447\u043a\u043e, \u0437\u0430 \u043a\u043e\u0435\u0442\u043e \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0441\u0435 \u0441\u0435\u0442\u0438\u0442\u0435. \u041c\u043d\u043e\u0433\u043e \u0445\u043e\u0440\u0430 \u0438\u0437\u0431\u044f\u0433\u0432\u0430\u0442 \u0442\u0435\u0437\u0438 \u0437\u0430\u043d\u0438\u043c\u0430\u043d\u0438\u044f, \u0437\u0430 \u0434\u0430 \u043c\u043e\u0433\u0430\u0442 \u0434\u0430 \u043f\u0440\u0430\u0432\u044f\u0442 \u043f\u043e\u0432\u0435\u0447\u0435 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u043d\u0430 \u043f\u0440\u0438\u0434\u044a\u0440\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0441\u043a\u0440\u0438\u043f\u0435\u0446&nbsp;<em>(\u0438\u043b\u0438 \u043a\u0430\u043a\u0432\u0438\u0442\u043e \u0438 \u0434\u0430 \u0435 \u0434\u0440\u0443\u0433\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f).<\/em> <strong>\u041e\u0442\u043d\u043e\u0432\u043e \u0433\u043b\u0443\u043f\u043e\u0441\u0442.<\/strong> \u0421 \u0432\u0440\u0435\u043c\u0435\u0442\u043e \u0442\u0435 \u0449\u0435 \u0431\u044a\u0434\u0430\u0442 \u043f\u0440\u0438\u043d\u0443\u0434\u0435\u043d\u0438 \u0434\u0430 \u0441\u0438 <strong>\u0432\u044a\u0437\u0432\u044a\u0440\u043d\u0430\u0442 \u0441\u0440\u044a\u0447\u043d\u043e\u0441\u0442\u0442\u0430 \u043e\u0442 \u043c\u043b\u0430\u0434\u043e\u0441\u0442\u0442\u0430<\/strong> \u0441\u0438 \u0438\u043b\u0438 \u043f\u043e\u043d\u0435 \u043c\u0430\u043b\u043a\u043e \u0434\u0430 \u043e\u0441\u0432\u043e\u0431\u043e\u0434\u044f\u0442 \u0442\u0430\u0437\u0430.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041d\u0430\u0439-\u0445\u0443\u0431\u0430\u0432\u043e\u0442\u043e \u043d\u0430 \u0433\u044a\u0432\u043a\u0430\u0432\u043e\u0441\u0442\u0442\u0430 \u0435, \u0447\u0435 \u0441\u043b\u0435\u0434 \u043a\u0430\u0442\u043e \u044f \u0438\u043c\u0430\u0442\u0435, \u0435 <strong>\u043e\u0442\u043d\u043e\u0441\u0438\u0442\u0435\u043b\u043d\u043e \u043b\u0435\u0441\u043d\u043e \u0434\u0430 \u044f \u0437\u0430\u043f\u0430\u0437\u0438\u0442\u0435.<\/strong> \u0414\u0440\u0443\u0433\u043e \u043f\u0440\u0435\u0434\u0438\u043c\u0441\u0442\u0432\u043e \u0435, \u0447\u0435 \u0442\u044f \u043c\u043e\u0436\u0435 \u0434\u043e \u0438\u0437\u0432\u0435\u0441\u0442\u043d\u0430 \u0441\u0442\u0435\u043f\u0435\u043d \u0434\u0430 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u043d\u0430 \u043a\u0443\u043b\u0442\u0443\u0440\u0438\u0441\u0442\u0438\u0447\u043d\u0438\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u0441\u0442\u0438\u043b, \u043a\u043e\u0439\u0442\u043e \u0447\u0435\u0441\u0442\u043e \u0438\u0437\u0438\u0441\u043a\u0432\u0430 \u043f\u044a\u043b\u0435\u043d \u043e\u0431\u0435\u043c \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u0442\u0430.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-519860556.jpg\" alt=\"10 ch\u00fdb, ktor\u00fdch by ste sa mali vyvarova\u0165, k\u00fdm ste mlad\u00fd\" width=\"843\" height=\"562\" title=\"10 ch\u00fdb, ktor\u00fdch by ste sa mali vyvarova\u0165, k\u00fdm ste mlad\u00fd\"\/><\/figure><\/div>\n\n\n\n<p>\u041d\u044f\u043a\u043e\u0438 \u0435\u0436\u0435\u0434\u043d\u0435\u0432\u043d\u0438 \u0434\u0435\u0439\u043d\u043e\u0441\u0442\u0438, \u043a\u0430\u0442\u043e \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440 \u0441\u0435\u0434\u0435\u043d\u0435 \u043f\u0440\u0435\u0434 \u043a\u043e\u043c\u043f\u044e\u0442\u044a\u0440\u0430 \u043f\u0440\u0435\u0437 \u0446\u0435\u043b\u0438\u044f \u0434\u0435\u043d, \u0431\u0430\u0432\u043d\u043e, \u043d\u043e \u0441\u0438\u0433\u0443\u0440\u043d\u043e \u0449\u0435 \u0432\u0438 \u043e\u0431\u0435\u0437\u0434\u0432\u0438\u0436\u0430\u0442. \u041e\u0431\u0438\u043a\u043d\u043e\u0432\u0435\u043d\u043e \u0434\u043e\u0440\u0438 \u0438 <strong>\u043d\u0430\u0439-\u0442\u0435\u0436\u043a\u0438\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0432\u044a\u0432 \u0444\u0438\u0442\u043d\u0435\u0441\u0430 \u043d\u0435 \u0441\u0430 \u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u0438 \u0441\u0440\u0435\u0449\u0443 \u0442\u043e\u0432\u0430 \u0432\u043b\u0438\u044f\u043d\u0438\u0435.<\/strong> \u0417\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0434\u0430 \u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0441\u0442\u0440\u0435\u0447\u0438\u043d\u0433 \u043f\u0440\u0435\u0434\u0438 \u0438 \u0441\u043b\u0435\u0434 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430, \u043e\u0449\u0435 \u043f\u043e\u0432\u0435\u0447\u0435 \u0430\u043a\u043e <strong>\u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435\u0442\u043e \u0435 \u043f\u0440\u0438\u0434\u0440\u0443\u0436\u0435\u043d\u043e \u0441 \u043e\u0445\u043a\u0430\u043d\u0435.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041d\u0435 \u0441\u0430 \u0432\u0438 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u0438 \u0434\u0435\u0441\u0435\u0442\u043a\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0442\u0430\u0437\u0438 \u0441\u0438\u0442\u0443\u0430\u0446\u0438\u044f. \u0412\u0441\u044a\u0449\u043d\u043e\u0441\u0442 \u0435 \u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u0430 <strong>\u043c\u0430\u043b\u043a\u0430 \u0441\u0435\u0440\u0438\u044f \u043e\u0442 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f,<\/strong> \u043a\u043e\u0438\u0442\u043e \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u0438\u0442\u0435 \u0442\u043e\u0447\u043d\u043e. \u0422\u043e\u0432\u0430 \u0441\u0430 \u043d\u044f\u043a\u043e\u0438 <strong>\u043f\u0440\u0435\u0434\u0432\u0430\u0440\u0438\u0442\u0435\u043b\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f<\/strong> \u0437\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0438 \u0435\u0434\u043d\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0437\u0430 \u0440\u0430\u043c\u0435\u043d\u0435 \u043e\u0442 \u0435\u043a\u0441\u043f\u0435\u0440\u0442\u0430 \u043f\u043e \u043c\u043e\u0431\u0438\u043b\u043d\u043e\u0441\u0442 \u0414\u0438\u0439\u043d \u0421\u044a\u043c\u0435\u0440\u0441\u0435\u0442:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u2022 <a title=\"cvik\" href=\"https:\/\/www.youtube.com\/watch?v=GfXpSBKNaEc\" target=\"_blank\" rel=\"noopener noreferrer\">Alternating pigeon<\/a> <\/p>\n\n\n\n<p>\u2022 <a title=\"cvik\" href=\"https:\/\/www.youtube.com\/watch?v=wD4MizLGbOI\" target=\"_blank\" rel=\"noopener noreferrer\">2-step 3D hip stretch<\/a> <\/p>\n\n\n\n<p>\u2022 <a title=\"cvik\" href=\"https:\/\/www.youtube.com\/watch?v=45PTpRDktYU\" target=\"_blank\" rel=\"noopener noreferrer\">Bodyweight Cossack squat<\/a> <\/p>\n\n\n\n<p>\u2022 <a title=\"cvik\" href=\"https:\/\/www.youtube.com\/watch?v=KlEWDizDkjA\" target=\"_blank\" rel=\"noopener noreferrer\">ITYW shoulder raise<\/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%93%D1%80%D0%B5%D1%88%D0%BA%D0%B0_9_%D0%9D%D0%B5%D0%B4%D0%BE%D1%81%D1%82%D0%B0%D1%82%D1%8A%D1%87%D0%BD%D0%BE_%D1%83%D0%BA%D1%80%D0%B5%D0%BF%D0%B2%D0%B0%D0%BD%D0%B5_%D0%BD%D0%B0_%D0%B7%D0%B4%D1%80%D0%B0%D0%B2%D0%B5%D1%82%D0%BE\"><\/span>\u0413\u0440\u0435\u0448\u043a\u0430 9: \u041d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0443\u043a\u0440\u0435\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0437\u0434\u0440\u0430\u0432\u0435\u0442\u043e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041f\u043e\u0437\u043d\u0430\u0432\u0430\u0442\u0435 \u043b\u0438 \u043d\u044f\u043a\u043e\u0433\u043e, \u0447\u0438\u044f\u0442\u043e <strong>\u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u0430 \u0437\u0430 \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<\/strong> \u0435 \u0434\u0430 \u0445\u0430\u043f\u043d\u0435 \u043d\u044f\u043a\u0430\u043a\u0432\u0430 \u0441\u043b\u0430\u0434\u043a\u0430 \u0431\u043e\u043c\u0431\u0430 \u0438 \u0434\u0430 \u0438\u0433\u0440\u0430\u0435 \u0438\u0433\u0440\u0438 \u0434\u043e \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u0430\u0442\u0430 \u0441\u0443\u0442\u0440\u0438\u043d? \u0421 \u0432\u0440\u0435\u043c\u0435\u0442\u043e \u043e\u0431\u0430\u0447\u0435 \u0432\u0441\u0435\u043a\u0438 \u0434\u043e\u0441\u0442\u0438\u0433\u0430 \u0434\u043e \u043d\u0438\u0432\u043e, \u043f\u0440\u0438 \u043a\u043e\u0435\u0442\u043e 2\/3 \u043e\u0442 \u043d\u0430\u0447\u0438\u043d\u0430 \u043d\u0430 \u0436\u0438\u0432\u043e\u0442 \u0434\u0430 \u0441\u0435 \u0432\u044a\u0440\u0442\u0438 \u043e\u043a\u043e\u043b\u043e <strong>\u043f\u043e-\u0434\u043e\u0431\u044a\u0440 \u0441\u044a\u043d, \u0431\u0430\u043b\u0430\u043d\u0441\u0438\u0440\u0430\u043d\u0430 \u0434\u0438\u0435\u0442\u0430 \u0438 \u0432\u044a\u0437\u043c\u043e\u0436\u043d\u043e \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0430\u0442\u0430 \u0440\u0435\u0433\u0435\u043d\u0435\u0440\u0430\u0446\u0438\u044f.<\/strong> \u0420\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u044a\u0442 \u0435 \u043f\u043e-\u0434\u043e\u0431\u0440\u043e \u043f\u043e\u0437\u043d\u0430\u0432\u0430\u043d\u0435 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e, \u0442\u0440\u0430\u043d\u0441\u0444\u0435\u0440 \u043d\u0430 \u0435\u043d\u0435\u0440\u0433\u0438\u044f, \u0437\u0430 <strong>\u0434\u0430 \u0441\u0435 \u0447\u0443\u0432\u0441\u0442\u0432\u0430\u0442\u0435 \u0438 \u0434\u0430 \u0431\u044a\u0434\u0435\u0442\u0435 \u043f\u043e-\u0437\u0434\u0440\u0430\u0432\u0438, \u043f\u043e-\u0434\u043e\u0431\u0440\u0435 \u0440\u0435\u043b\u0430\u043a\u0441\u0438\u0440\u0430\u043d\u0438<\/strong> \u0438, \u0440\u0430\u0437\u0431\u0438\u0440\u0430 \u0441\u0435, \u043d\u0430\u0433\u0440\u0430\u0434\u0430\u0442\u0430 \u0449\u0435 \u0431\u044a\u0434\u0435 \u043d\u0430\u0440\u0430\u0441\u0442\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-540735922.jpg\" alt=\"10 CH\u00ddB KTOR\u00ddCH BY STE SA MALI VYVAROVA\u0164 K\u00ddM STE E\u0160TE MLAD\u00cd\" width=\"843\" height=\"562\" title=\"10 CH\u00ddB KTOR\u00ddCH BY STE SA MALI VYVAROVA\u0164 K\u00ddM STE E\u0160TE MLAD\u00cd\"\/><\/figure><\/div>\n\n\n\n<p>\u0421\u044a\u0441 \u0441\u0438\u0433\u0443\u0440\u043d\u043e\u0441\u0442 \u043d\u044f\u043c\u0430 \u0434\u0430 \u0432\u0438\u0434\u0438\u0442\u0435 \u043e\u0442 \u0434\u043d\u0435\u0441 \u0437\u0430 \u0443\u0442\u0440\u0435 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438\u0442\u0435 \u043e\u0442 \u043f\u0440\u0438\u0435\u043c\u0430 \u043d\u0430 \u043e\u043c\u0435\u0433\u0430 3 \u0438\u043b\u0438 \u0440\u0438\u0431\u0435\u043d\u043e \u043c\u0430\u0441\u043b\u043e, \u0432\u0438\u0442\u0430\u043c\u0438\u043d \u0412, \u0421, \u0432\u0438\u0442\u0430\u043c\u0438\u043d D, \u043c\u0430\u0433\u043d\u0435\u0437\u0438\u0439 \u0438 \u0442\u043e\u043d\u043e\u0432\u0435 \u0437\u0435\u043b\u0435\u043d\u0447\u0443\u0446\u0438, \u043d\u043e <strong>\u0431\u044a\u0434\u0435\u0449\u0435\u0442\u043e \u0432\u0438 &#8220;\u0430\u0437&#8221; \u0449\u0435 \u0432\u0438 \u0431\u043b\u0430\u0433\u043e\u0434\u0430\u0440\u0438.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%93%D1%80%D0%B5%D1%88%D0%BA%D0%B0_10_%D0%9D%D0%B5%D0%BF%D1%80%D0%B0%D0%B2%D0%B8%D0%BB%D0%BD%D0%BE_%D1%80%D0%B0%D0%B7%D0%BF%D1%80%D0%B5%D0%B4%D0%B5%D0%BB%D1%8F%D0%BD%D0%B5_%D0%BD%D0%B0_%D0%B5%D0%BD%D0%B5%D1%80%D0%B3%D0%B8%D1%8F%D1%82%D0%B0\"><\/span>\u0413\u0440\u0435\u0448\u043a\u0430 10: \u041d\u0435\u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0440\u0430\u0437\u043f\u0440\u0435\u0434\u0435\u043b\u044f\u043d\u0435 \u043d\u0430 \u0435\u043d\u0435\u0440\u0433\u0438\u044f\u0442\u0430<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041a\u0430\u043a\u0442\u043e \u0441\u043f\u043e\u043c\u0435\u043d\u0430\u0432\u0430 \u0442\u0440\u0435\u043d\u044c\u043e\u0440\u044a\u0442 \u0411\u0440\u0430\u0439\u044a\u043d \u041a\u0440\u0430\u043d, \u0442\u043e\u0439 \u0435 \u0431\u0438\u043b \u0441\u0442\u0440\u0435\u0441\u0438\u0440\u0430\u043d \u043e\u0442 \u0433\u0440\u0438\u0436\u0430\u0442\u0430 \u0434\u0430 \u043a\u043e\u043d\u0441\u0443\u043c\u0438\u0440\u0430 \u0442\u043e\u0447\u043d\u0438 \u0433\u0440\u0430\u043c\u043e\u0432\u0435 \u043f\u0440\u043e\u0442\u0435\u0438\u043d \u0438\u043b\u0438 \u043e\u0442 \u0440\u0430\u0437\u0441\u044a\u0436\u0434\u0435\u043d\u0438\u044f\u0442\u0430, \u0434\u0430\u043b\u0438 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0432\u043a\u043b\u044e\u0447\u0438 \u043f\u043e\u0432\u0435\u0447\u0435 \u0431\u0438\u0446\u0435\u043f\u0441\u043e\u0432\u0438 \u0441\u0433\u044a\u0432\u0430\u043d\u0438\u044f. \u041f\u043e-\u043a\u044a\u0441\u043d\u043e \u043e\u0441\u044a\u0437\u043d\u0430\u043b, \u0447\u0435 \u0442\u0435\u0437\u0438 \u043d\u0435\u0449\u0430 \u043d\u0430\u0438\u0441\u0442\u0438\u043d\u0430 \u0441\u0430 \u0432\u0430\u0436\u043d\u0438, \u043d\u043e <strong>\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0433\u043b\u0435\u0434\u0430 \u043f\u043e \u0440\u0430\u0437\u043b\u0438\u0447\u0435\u043d \u043d\u0430\u0447\u0438\u043d.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0422\u043e\u0439 \u0432\u0434\u0438\u0433\u0430\u043b \u0442\u0435\u0436\u0435\u0441\u0442\u0438\u0442\u0435, \u043a\u043e\u0438\u0442\u043e \u043c\u043e\u0433\u044a\u043b, \u0438 \u043f\u0440\u0430\u0432\u0438\u043b <strong>\u0432\u0441\u0438\u0447\u043a\u043e \u0432\u044a\u0437\u043c\u043e\u0436\u043d\u043e, \u0437\u0430 \u0434\u0430 \u0438\u0437\u0433\u043b\u0435\u0436\u0434\u0430 \u0434\u043e\u0431\u0440\u0435.<\/strong> \u0412\u0434\u0438\u0433\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0433\u043e\u043b\u0435\u043c\u0438 \u0442\u0435\u0436\u0435\u0441\u0442\u0438 \u0437\u0430 \u043d\u0435\u0433\u043e \u0434\u043d\u0435\u0441 \u0432\u0435\u0447\u0435 \u043d\u0435 \u0435 \u0442\u043e\u0432\u0430, \u0441 \u043a\u043e\u0435\u0442\u043e <strong>\u043f\u043e\u0441\u0442\u0438\u0433\u0430 \u0441\u0438\u043b\u0430, \u0438\u0437\u0433\u043b\u0435\u0436\u0434\u0430 \u0434\u043e\u0431\u0440\u0435 \u0438\u043b\u0438 \u0435 \u0437\u0434\u0440\u0430\u0432,<\/strong> \u0430 \u0435 \u043f\u043e-\u0441\u043a\u043e\u0440\u043e <strong>\u0435\u0436\u0435\u0434\u043d\u0435\u0432\u043d\u0430 \u0438\u043d\u0432\u0435\u0441\u0442\u0438\u0446\u0438\u044f \u0432 \u0441\u0435\u0431\u0435 \u0441\u0438.<\/strong> \u041e\u0442\u043b\u0438\u0447\u043d\u0430\u0442\u0430 \u043a\u043e\u043d\u0434\u0438\u0446\u0438\u044f, \u043d\u0430\u043f\u043e\u043c\u043f\u0430\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0438 \u043b\u0438\u0447\u043d\u0438\u0442\u0435 \u0440\u0435\u043a\u043e\u0440\u0434\u0438 \u0441\u0430 \u0434\u043e\u0431\u0440\u0435, \u043d\u043e \u0442\u0435 \u0441\u0430 \u0441\u0430\u043c\u043e \u0447\u0435\u0440\u0435\u0448\u043a\u0430\u0442\u0430 \u043d\u0430 \u0442\u043e\u0440\u0442\u0430\u0442\u0430. <strong>\u0422\u0440\u0435\u043d\u0438\u0440\u0430\u0439\u0442\u0435, \u0437\u0430\u0449\u043e\u0442\u043e \u0442\u043e\u0432\u0430 \u0432\u0438 \u0445\u0430\u0440\u0435\u0441\u0432\u0430 \u0438 \u0432\u0438 \u043f\u0440\u0430\u0432\u0438 \u043f\u043e-\u0434\u043e\u0431\u0440\u0438.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-492198368.jpg\" alt=\"10 CH\u00ddB KTOR\u00ddCH BY STE SA MALI VYVAROVA\u0164 K\u00ddM STE E\u0160TE MLAD\u00cd\" width=\"843\" height=\"562\" title=\"10 CH\u00ddB KTOR\u00ddCH BY STE SA MALI VYVAROVA\u0164 K\u00ddM STE E\u0160TE MLAD\u00cd\"\/><\/figure><\/div>\n\n\n\n<p>\u0410\u043a\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u043f\u043e\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u043d\u043e, \u0445\u0440\u0430\u043d\u0438\u0442\u0435 \u0441\u0435 \u0440\u0430\u0437\u0443\u043c\u043d\u043e \u0438 \u0441\u0438 \u0434\u0430\u0432\u0430\u0442\u0435 \u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u043f\u043e\u0447\u0438\u0432\u043a\u0430, \u0445\u0430\u0440\u0430\u043a\u0442\u0435\u0440\u044a\u0442 \u0432\u0438 \u0441\u044a\u0449\u043e \u0449\u0435 \u0441\u0435 \u0443\u0441\u044a\u0432\u044a\u0440\u0448\u0435\u043d\u0441\u0442\u0432\u0430. \u0426\u0435\u043b\u0438\u044f\u0442 \u0442\u043e\u0437\u0438 \u043f\u0440\u043e\u0446\u0435\u0441 \u043e\u0431\u0430\u0447\u0435 \u0449\u0435 \u0431\u044a\u0434\u0435 \u043f\u043e-\u043b\u0435\u0441\u0435\u043d, \u0430\u043a\u043e <strong>\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u043d\u0430\u0432\u0438\u0446\u0438 \u0441\u0442\u0430\u043d\u0430\u0442 \u0447\u0430\u0441\u0442 \u043e\u0442 \u0435\u0436\u0435\u0434\u043d\u0435\u0432\u0438\u0435\u0442\u043e \u0432\u0438.<\/strong> \u0422\u043e\u0432\u0430 \u043e\u0437\u043d\u0430\u0447\u0430\u0432\u0430, \u0447\u0435 <strong>\u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0437\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u0442\u0435 \u043c\u043b\u0430\u0434\u0438<\/strong> &#8211; \u0442\u043e\u0447\u043d\u043e \u0441\u0435\u0433\u0430. \u041d\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0441\u043f\u0440\u0435\u0442\u0435 \u0432\u0440\u0435\u043c\u0435\u0442\u043e. \u0417\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0434\u0430 \u0441\u0435 \u0433\u0440\u0438\u0436\u0438\u0442\u0435 \u0437\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0441\u0438 \u043e\u0449\u0435 \u0434\u043d\u0435\u0441 \u0438 \u0449\u0435 \u0436\u044a\u043d\u0435\u0442\u0435 \u0440\u0435\u043a\u043e\u043b\u0442\u0430 \u0443\u0442\u0440\u0435.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0410\u043a\u043e \u0441\u043c\u044f\u0442\u0430\u0442\u0435, \u0447\u0435 \u0442\u0430\u0437\u0438 \u0441\u0442\u0430\u0442\u0438\u044f \u043c\u043e\u0436\u0435 \u0434\u0430 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u043d\u0430 \u0432\u0430\u0448\u0438\u0442\u0435 \u043f\u0440\u0438\u044f\u0442\u0435\u043b\u0438 \u0438\u043b\u0438 \u0430\u043a\u043e \u0432\u0438 \u0435 \u0445\u0430\u0440\u0435\u0441\u0430\u043b\u0430, <strong>\u043f\u043e\u0434\u043a\u0440\u0435\u043f\u0435\u0442\u0435 \u044f \u0447\u0440\u0435\u0437 \u0441\u043f\u043e\u0434\u0435\u043b\u044f\u043d\u0435.&nbsp;<\/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\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness &amp; 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<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0412\u0438\u0436\u0442\u0435 \u0441\u043f\u0438\u0441\u044a\u043a \u043d\u0430 10-\u0442\u0435 \u0433\u0440\u0435\u0448\u043a\u0438, \u043a\u043e\u0438\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0438\u0437\u0431\u044f\u0433\u0432\u0430\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u0442\u0435 \u043e\u0449\u0435 \u043c\u043b\u0430\u0434\u0438. \u041c\u043b\u0430\u0434\u0438\u0442\u0435 \u0441\u043f\u043e\u0440\u0442\u0438\u0441\u0442\u0438 \u0447\u0435\u0441\u0442\u043e \u0434\u043e\u043f\u0443\u0441\u043a\u0430\u0442 \u0433\u0440\u0435\u0448\u043a\u0438, \u043a\u043e\u0438\u0442\u043e \u0441\u0435\u0433\u0430 \u043d\u044f\u043c\u0430 \u0434\u0430 \u0438\u043c \u043d\u0430\u0432\u0440\u0435\u0434\u044f\u0442, \u043d\u043e \u043f\u043e\u0441\u043b\u0435\u0434\u0438\u0446\u0438\u0442\u0435 \u043e\u0442 \u0442\u044f\u0445 \u0449\u0435 \u0441\u0435 \u043f\u043e\u044f\u0432\u044f\u0442 \u0441 \u0432\u0440\u0435\u043c\u0435\u0442\u043e.<\/p>\n","protected":false},"author":25,"featured_media":62526,"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":[7621,7633,7255,7477],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-268955","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-trenyrovchny-planove-y-upraznenyia","8":"tag-7621","9":"tag-7633","10":"tag-7255","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>10 \u0433\u0440\u0435\u0448\u043a\u0438, \u043a\u043e\u0438\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0438\u0437\u0431\u044f\u0433\u0432\u0430\u043c\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u043c\u0435 \u043e\u0449\u0435 \u043c\u043b\u0430\u0434\u0438 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0412\u0438\u0436\u0442\u0435 \u0441\u043f\u0438\u0441\u044a\u043a \u043d\u0430 10-\u0442\u0435 \u0433\u0440\u0435\u0448\u043a\u0438, \u043a\u043e\u0438\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0438\u0437\u0431\u044f\u0433\u0432\u0430\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u0442\u0435 \u043e\u0449\u0435 \u043c\u043b\u0430\u0434\u0438. \u041c\u043b\u0430\u0434\u0438\u0442\u0435 \u0441\u043f\u043e\u0440\u0442\u0438\u0441\u0442\u0438 \u0447\u0435\u0441\u0442\u043e \u0434\u043e\u043f\u0443\u0441\u043a\u0430\u0442 \u0433\u0440\u0435\u0448\u043a\u0438, \u043a\u043e\u0438\u0442\u043e \u0441\u0435\u0433\u0430 \u043d\u044f\u043c\u0430 \u0434\u0430 \u0438\u043c \u043d\u0430\u0432\u0440\u0435\u0434\u044f\u0442, \u043d\u043e \u043f\u043e\u0441\u043b\u0435\u0434\u0438\u0446\u0438\u0442\u0435 \u043e\u0442 \u0442\u044f\u0445 \u0449\u0435 \u0441\u0435 \u043f\u043e\u044f\u0432\u044f\u0442 \u0441 \u0432\u0440\u0435\u043c\u0435\u0442\u043e.\" \/>\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\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 \u0433\u0440\u0435\u0448\u043a\u0438, \u043a\u043e\u0438\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0438\u0437\u0431\u044f\u0433\u0432\u0430\u043c\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u043c\u0435 \u043e\u0449\u0435 \u043c\u043b\u0430\u0434\u0438 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u0412\u0438\u0436\u0442\u0435 \u0441\u043f\u0438\u0441\u044a\u043a \u043d\u0430 10-\u0442\u0435 \u0433\u0440\u0435\u0448\u043a\u0438, \u043a\u043e\u0438\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0438\u0437\u0431\u044f\u0433\u0432\u0430\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u0442\u0435 \u043e\u0449\u0435 \u043c\u043b\u0430\u0434\u0438. \u041c\u043b\u0430\u0434\u0438\u0442\u0435 \u0441\u043f\u043e\u0440\u0442\u0438\u0441\u0442\u0438 \u0447\u0435\u0441\u0442\u043e \u0434\u043e\u043f\u0443\u0441\u043a\u0430\u0442 \u0433\u0440\u0435\u0448\u043a\u0438, \u043a\u043e\u0438\u0442\u043e \u0441\u0435\u0433\u0430 \u043d\u044f\u043c\u0430 \u0434\u0430 \u0438\u043c \u043d\u0430\u0432\u0440\u0435\u0434\u044f\u0442, \u043d\u043e \u043f\u043e\u0441\u043b\u0435\u0434\u0438\u0446\u0438\u0442\u0435 \u043e\u0442 \u0442\u044f\u0445 \u0449\u0435 \u0441\u0435 \u043f\u043e\u044f\u0432\u044f\u0442 \u0441 \u0432\u0440\u0435\u043c\u0435\u0442\u043e.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-17T06:25:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-07-26T15:00:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.bg\/blog\/wp-content\/uploads\/mageblog\/10-chyb-v-mladostii_2_-min.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"10 \u0433\u0440\u0435\u0448\u043a\u0438, \u043a\u043e\u0438\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0438\u0437\u0431\u044f\u0433\u0432\u0430\u043c\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u043c\u0435 \u043e\u0449\u0435 \u043c\u043b\u0430\u0434\u0438\",\"datePublished\":\"2020-11-17T06:25:00+00:00\",\"dateModified\":\"2023-07-26T15:00:46+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/\"},\"wordCount\":1820,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/10-chyb-v-mladostii_2_-min.png\",\"keywords\":[\"\u0437\u0434\u0440\u0430\u0432\u0435\",\"\u0437\u0434\u0440\u0430\u0432\u043e\u0441\u043b\u043e\u0432\u0435\u043d \u043d\u0430\u0447\u0438\u043d \u043d\u0430 \u0436\u0438\u0432\u043e\u0442\",\"\u0441\u0438\u043b\u043e\u0432\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\",\"\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\"],\"articleSection\":[\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/\",\"url\":\"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/\",\"name\":\"10 \u0433\u0440\u0435\u0448\u043a\u0438, \u043a\u043e\u0438\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0438\u0437\u0431\u044f\u0433\u0432\u0430\u043c\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u043c\u0435 \u043e\u0449\u0435 \u043c\u043b\u0430\u0434\u0438 - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/10-chyb-v-mladostii_2_-min.png\",\"datePublished\":\"2020-11-17T06:25:00+00:00\",\"dateModified\":\"2023-07-26T15:00:46+00:00\",\"description\":\"\u0412\u0438\u0436\u0442\u0435 \u0441\u043f\u0438\u0441\u044a\u043a \u043d\u0430 10-\u0442\u0435 \u0433\u0440\u0435\u0448\u043a\u0438, \u043a\u043e\u0438\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0438\u0437\u0431\u044f\u0433\u0432\u0430\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u0442\u0435 \u043e\u0449\u0435 \u043c\u043b\u0430\u0434\u0438. \u041c\u043b\u0430\u0434\u0438\u0442\u0435 \u0441\u043f\u043e\u0440\u0442\u0438\u0441\u0442\u0438 \u0447\u0435\u0441\u0442\u043e \u0434\u043e\u043f\u0443\u0441\u043a\u0430\u0442 \u0433\u0440\u0435\u0448\u043a\u0438, \u043a\u043e\u0438\u0442\u043e \u0441\u0435\u0433\u0430 \u043d\u044f\u043c\u0430 \u0434\u0430 \u0438\u043c \u043d\u0430\u0432\u0440\u0435\u0434\u044f\u0442, \u043d\u043e \u043f\u043e\u0441\u043b\u0435\u0434\u0438\u0446\u0438\u0442\u0435 \u043e\u0442 \u0442\u044f\u0445 \u0449\u0435 \u0441\u0435 \u043f\u043e\u044f\u0432\u044f\u0442 \u0441 \u0432\u0440\u0435\u043c\u0435\u0442\u043e.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/10-chyb-v-mladostii_2_-min.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/10-chyb-v-mladostii_2_-min.png\",\"width\":1200,\"height\":628},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"10 \u0433\u0440\u0435\u0448\u043a\u0438, \u043a\u043e\u0438\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0438\u0437\u0431\u044f\u0433\u0432\u0430\u043c\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u043c\u0435 \u043e\u0449\u0435 \u043c\u043b\u0430\u0434\u0438\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"10 \u0433\u0440\u0435\u0448\u043a\u0438, \u043a\u043e\u0438\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0438\u0437\u0431\u044f\u0433\u0432\u0430\u043c\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u043c\u0435 \u043e\u0449\u0435 \u043c\u043b\u0430\u0434\u0438 - GymBeam Blog","description":"\u0412\u0438\u0436\u0442\u0435 \u0441\u043f\u0438\u0441\u044a\u043a \u043d\u0430 10-\u0442\u0435 \u0433\u0440\u0435\u0448\u043a\u0438, \u043a\u043e\u0438\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0438\u0437\u0431\u044f\u0433\u0432\u0430\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u0442\u0435 \u043e\u0449\u0435 \u043c\u043b\u0430\u0434\u0438. \u041c\u043b\u0430\u0434\u0438\u0442\u0435 \u0441\u043f\u043e\u0440\u0442\u0438\u0441\u0442\u0438 \u0447\u0435\u0441\u0442\u043e \u0434\u043e\u043f\u0443\u0441\u043a\u0430\u0442 \u0433\u0440\u0435\u0448\u043a\u0438, \u043a\u043e\u0438\u0442\u043e \u0441\u0435\u0433\u0430 \u043d\u044f\u043c\u0430 \u0434\u0430 \u0438\u043c \u043d\u0430\u0432\u0440\u0435\u0434\u044f\u0442, \u043d\u043e \u043f\u043e\u0441\u043b\u0435\u0434\u0438\u0446\u0438\u0442\u0435 \u043e\u0442 \u0442\u044f\u0445 \u0449\u0435 \u0441\u0435 \u043f\u043e\u044f\u0432\u044f\u0442 \u0441 \u0432\u0440\u0435\u043c\u0435\u0442\u043e.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/","og_type":"article","og_title":"10 \u0433\u0440\u0435\u0448\u043a\u0438, \u043a\u043e\u0438\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0438\u0437\u0431\u044f\u0433\u0432\u0430\u043c\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u043c\u0435 \u043e\u0449\u0435 \u043c\u043b\u0430\u0434\u0438 - GymBeam Blog","og_description":"\u0412\u0438\u0436\u0442\u0435 \u0441\u043f\u0438\u0441\u044a\u043a \u043d\u0430 10-\u0442\u0435 \u0433\u0440\u0435\u0448\u043a\u0438, \u043a\u043e\u0438\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0438\u0437\u0431\u044f\u0433\u0432\u0430\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u0442\u0435 \u043e\u0449\u0435 \u043c\u043b\u0430\u0434\u0438. \u041c\u043b\u0430\u0434\u0438\u0442\u0435 \u0441\u043f\u043e\u0440\u0442\u0438\u0441\u0442\u0438 \u0447\u0435\u0441\u0442\u043e \u0434\u043e\u043f\u0443\u0441\u043a\u0430\u0442 \u0433\u0440\u0435\u0448\u043a\u0438, \u043a\u043e\u0438\u0442\u043e \u0441\u0435\u0433\u0430 \u043d\u044f\u043c\u0430 \u0434\u0430 \u0438\u043c \u043d\u0430\u0432\u0440\u0435\u0434\u044f\u0442, \u043d\u043e \u043f\u043e\u0441\u043b\u0435\u0434\u0438\u0446\u0438\u0442\u0435 \u043e\u0442 \u0442\u044f\u0445 \u0449\u0435 \u0441\u0435 \u043f\u043e\u044f\u0432\u044f\u0442 \u0441 \u0432\u0440\u0435\u043c\u0435\u0442\u043e.","og_url":"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/","og_site_name":"GymBeam Blog","article_published_time":"2020-11-17T06:25:00+00:00","article_modified_time":"2023-07-26T15:00:46+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.bg\/blog\/wp-content\/uploads\/mageblog\/10-chyb-v-mladostii_2_-min.png","type":"image\/png"}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/#article","isPartOf":{"@id":"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"10 \u0433\u0440\u0435\u0448\u043a\u0438, \u043a\u043e\u0438\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0438\u0437\u0431\u044f\u0433\u0432\u0430\u043c\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u043c\u0435 \u043e\u0449\u0435 \u043c\u043b\u0430\u0434\u0438","datePublished":"2020-11-17T06:25:00+00:00","dateModified":"2023-07-26T15:00:46+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/"},"wordCount":1820,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/10-chyb-v-mladostii_2_-min.png","keywords":["\u0437\u0434\u0440\u0430\u0432\u0435","\u0437\u0434\u0440\u0430\u0432\u043e\u0441\u043b\u043e\u0432\u0435\u043d \u043d\u0430\u0447\u0438\u043d \u043d\u0430 \u0436\u0438\u0432\u043e\u0442","\u0441\u0438\u043b\u043e\u0432\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430","\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430"],"articleSection":["\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/","url":"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/","name":"10 \u0433\u0440\u0435\u0448\u043a\u0438, \u043a\u043e\u0438\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0438\u0437\u0431\u044f\u0433\u0432\u0430\u043c\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u043c\u0435 \u043e\u0449\u0435 \u043c\u043b\u0430\u0434\u0438 - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/10-chyb-v-mladostii_2_-min.png","datePublished":"2020-11-17T06:25:00+00:00","dateModified":"2023-07-26T15:00:46+00:00","description":"\u0412\u0438\u0436\u0442\u0435 \u0441\u043f\u0438\u0441\u044a\u043a \u043d\u0430 10-\u0442\u0435 \u0433\u0440\u0435\u0448\u043a\u0438, \u043a\u043e\u0438\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0438\u0437\u0431\u044f\u0433\u0432\u0430\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u0442\u0435 \u043e\u0449\u0435 \u043c\u043b\u0430\u0434\u0438. \u041c\u043b\u0430\u0434\u0438\u0442\u0435 \u0441\u043f\u043e\u0440\u0442\u0438\u0441\u0442\u0438 \u0447\u0435\u0441\u0442\u043e \u0434\u043e\u043f\u0443\u0441\u043a\u0430\u0442 \u0433\u0440\u0435\u0448\u043a\u0438, \u043a\u043e\u0438\u0442\u043e \u0441\u0435\u0433\u0430 \u043d\u044f\u043c\u0430 \u0434\u0430 \u0438\u043c \u043d\u0430\u0432\u0440\u0435\u0434\u044f\u0442, \u043d\u043e \u043f\u043e\u0441\u043b\u0435\u0434\u0438\u0446\u0438\u0442\u0435 \u043e\u0442 \u0442\u044f\u0445 \u0449\u0435 \u0441\u0435 \u043f\u043e\u044f\u0432\u044f\u0442 \u0441 \u0432\u0440\u0435\u043c\u0435\u0442\u043e.","breadcrumb":{"@id":"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/10-chyb-v-mladostii_2_-min.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/10-chyb-v-mladostii_2_-min.png","width":1200,"height":628},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.bg\/blog\/10-greshki-koito-triabva-da-izbqgvame-dokato-sme-mladi\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"10 \u0433\u0440\u0435\u0448\u043a\u0438, \u043a\u043e\u0438\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0438\u0437\u0431\u044f\u0433\u0432\u0430\u043c\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u043c\u0435 \u043e\u0449\u0435 \u043c\u043b\u0430\u0434\u0438"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/268955","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=268955"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/268955\/revisions"}],"predecessor-version":[{"id":484294,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/268955\/revisions\/484294"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/62526"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=268955"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=268955"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=268955"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=268955"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=268955"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}