{"id":269498,"date":"2020-02-24T09:36:00","date_gmt":"2020-02-24T08:36:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=269498"},"modified":"2023-09-05T20:14:59","modified_gmt":"2023-09-05T18:14:59","slug":"13-samych-effektyvnych-upraznenyj-s-fytbolom","status":"publish","type":"post","link":"https:\/\/gymbeam.ua\/blog\/13-samych-effektyvnych-upraznenyj-s-fytbolom\/","title":{"rendered":"13 \u0441\u0430\u043c\u044b\u0445 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0441 \u0444\u0438\u0442\u0431\u043e\u043b\u043e\u043c"},"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.ua\/blog\/13-samych-effektyvnych-upraznenyj-s-fytbolom\/#1_%D0%90%D1%80%D0%BC%D0%B5%D0%B9%D1%81%D0%BA%D0%B8%D0%B9_%D0%B6%D0%B8%D0%BC\" title=\"1. \u0410\u0440\u043c\u0435\u0439\u0441\u043a\u0438\u0439 \u0436\u0438\u043c\">1. \u0410\u0440\u043c\u0435\u0439\u0441\u043a\u0438\u0439 \u0436\u0438\u043c<\/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.ua\/blog\/13-samych-effektyvnych-upraznenyj-s-fytbolom\/#2_%D0%96%D0%B8%D0%BC_%D1%81_%D0%BF%D0%BE%D0%BB%D0%B0_%D0%BD%D0%B0_%D1%82%D1%80%D0%B8%D1%86%D0%B5%D0%BF%D1%81\" title=\"2. \u0416\u0438\u043c \u0441 \u043f\u043e\u043b\u0430 \u043d\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\">2. \u0416\u0438\u043c \u0441 \u043f\u043e\u043b\u0430 \u043d\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441<\/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.ua\/blog\/13-samych-effektyvnych-upraznenyj-s-fytbolom\/#3_%D0%A0%D0%B0%D0%B7%D0%B2%D0%B5%D0%B4%D0%B5%D0%BD%D0%B8%D0%B5_%D0%B3%D0%B0%D0%BD%D1%82%D0%B5%D0%BB%D0%B5%D0%B9_%D0%B2_%D1%81%D1%82%D0%BE%D1%80%D0%BE%D0%BD%D1%8B\" title=\"3. \u0420\u0430\u0437\u0432\u0435\u0434\u0435\u043d\u0438\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u044b\">3. \u0420\u0430\u0437\u0432\u0435\u0434\u0435\u043d\u0438\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u044b<\/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.ua\/blog\/13-samych-effektyvnych-upraznenyj-s-fytbolom\/#4_K%D1%80%D1%83%D0%B3%D0%BE%D0%B2%D1%8B%D0%B5_%D0%B4%D0%B2%D0%B8%D0%B6%D0%B5%D0%BD%D0%B8%D1%8F_%D0%BA%D0%BE%D1%80%D0%BF%D1%83%D1%81%D0%BE%D0%BC_%D0%B2_%D0%BF%D0%BB%D0%B0%D0%BD%D0%BA%D0%B5\" title=\"4. K\u0440\u0443\u0433\u043e\u0432\u044b\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f \u043a\u043e\u0440\u043f\u0443\u0441\u043e\u043c \u0432 \u043f\u043b\u0430\u043d\u043a\u0435\">4. K\u0440\u0443\u0433\u043e\u0432\u044b\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f \u043a\u043e\u0440\u043f\u0443\u0441\u043e\u043c \u0432 \u043f\u043b\u0430\u043d\u043a\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.ua\/blog\/13-samych-effektyvnych-upraznenyj-s-fytbolom\/#5_%D0%9E%D1%82%D0%B6%D0%B8%D0%BC%D0%B0%D0%BD%D0%B8%D1%8F\" title=\"5. \u041e\u0442\u0436\u0438\u043c\u0430\u043d\u0438\u044f\">5. \u041e\u0442\u0436\u0438\u043c\u0430\u043d\u0438\u044f<\/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.ua\/blog\/13-samych-effektyvnych-upraznenyj-s-fytbolom\/#6_%D0%96%D0%B8%D0%BC_%D0%B3%D0%B0%D0%BD%D1%82%D0%B5%D0%BB%D0%B5%D0%B9_%D0%BB%D0%B5%D0%B6%D0%B0_%D0%B2_%D0%BD%D0%B0%D0%BA%D0%BB%D0%BE%D0%BD%D0%B5\" title=\"6. \u0416\u0438\u043c \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 \u043b\u0435\u0436\u0430 \u0432 \u043d\u0430\u043a\u043b\u043e\u043d\u0435\">6. \u0416\u0438\u043c \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 \u043b\u0435\u0436\u0430 \u0432 \u043d\u0430\u043a\u043b\u043e\u043d\u0435<\/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.ua\/blog\/13-samych-effektyvnych-upraznenyj-s-fytbolom\/#7_%D0%A1%D0%BA%D1%80%D1%83%D1%87%D0%B8%D0%B2%D0%B0%D0%BD%D0%B8%D1%8F_%D0%BD%D0%B0%D0%B7%D0%B0%D0%B4\" title=\"7. \u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u043d\u0430\u0437\u0430\u0434\">7. \u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u043d\u0430\u0437\u0430\u0434<\/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.ua\/blog\/13-samych-effektyvnych-upraznenyj-s-fytbolom\/#8_%D0%9F%D1%80%D0%B8%D1%81%D0%B5%D0%B4%D0%B0%D0%BD%D0%B8%D1%8F_%D1%81_%D0%BF%D1%80%D1%8B%D0%B6%D0%BA%D0%BE%D0%BC\" title=\"8. \u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441 \u043f\u0440\u044b\u0436\u043a\u043e\u043c\">8. \u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441 \u043f\u0440\u044b\u0436\u043a\u043e\u043c<\/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.ua\/blog\/13-samych-effektyvnych-upraznenyj-s-fytbolom\/#9_%D0%AF%D0%B3%D0%BE%D0%B4%D0%B8%D1%87%D0%BD%D1%8B%D0%B9_%D0%BC%D0%BE%D1%81%D1%82%D0%B8%D0%BA\" title=\"9. \u042f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a\">9. \u042f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a<\/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.ua\/blog\/13-samych-effektyvnych-upraznenyj-s-fytbolom\/#10_%D0%AF%D0%B3%D0%BE%D0%B4%D0%B8%D1%87%D0%BD%D1%8B%D0%B9_%D0%BC%D0%BE%D1%81%D1%82%D0%B8%D0%BA_%D1%81_%D1%83%D0%BF%D0%BE%D1%80%D0%BE%D0%BC_%D0%BD%D0%B0_%D1%84%D0%B8%D1%82%D0%B1%D0%BE%D0%BB\" title=\"10. \u042f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a \u0441 \u0443\u043f\u043e\u0440\u043e\u043c \u043d\u0430 \u0444\u0438\u0442\u0431\u043e\u043b\">10. \u042f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a \u0441 \u0443\u043f\u043e\u0440\u043e\u043c \u043d\u0430 \u0444\u0438\u0442\u0431\u043e\u043b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ua\/blog\/13-samych-effektyvnych-upraznenyj-s-fytbolom\/#11_%D0%A1%D0%BA%D1%80%D1%83%D1%87%D0%B8%D0%B2%D0%B0%D0%BD%D0%B8%D1%8F_%D1%81_%D0%BF%D0%BE%D0%B4%D0%BD%D1%8F%D1%82%D0%B8%D0%B5%D0%BC_%D0%BD%D0%BE%D0%B3\" title=\"11. \u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u0441 \u043f\u043e\u0434\u043d\u044f\u0442\u0438\u0435\u043c \u043d\u043e\u0433\">11. \u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u0441 \u043f\u043e\u0434\u043d\u044f\u0442\u0438\u0435\u043c \u043d\u043e\u0433<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.ua\/blog\/13-samych-effektyvnych-upraznenyj-s-fytbolom\/#12_%D0%9F%D0%BE%D0%B4%D0%BD%D1%8F%D1%82%D0%B8%D0%B5_%D0%BD%D0%BE%D0%B3\" title=\"12. \u041f\u043e\u0434\u043d\u044f\u0442\u0438\u0435 \u043d\u043e\u0433\">12. \u041f\u043e\u0434\u043d\u044f\u0442\u0438\u0435 \u043d\u043e\u0433<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.ua\/blog\/13-samych-effektyvnych-upraznenyj-s-fytbolom\/#13_%E2%80%9C%D0%9D%D0%BE%D0%B3%D0%B8_%D0%BD%D0%B0_%D0%BC%D1%8F%D1%87%D0%B5%E2%80%9D\" title=\"13. &#8220;\u041d\u043e\u0433\u0438 \u043d\u0430 \u043c\u044f\u0447\u0435&#8221;\">13. &#8220;\u041d\u043e\u0433\u0438 \u043d\u0430 \u043c\u044f\u0447\u0435&#8221;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u041a\u0430\u043a \u0432\u044b \u043d\u0430\u0432\u0435\u0440\u043d\u044f\u043a\u0430 \u0437\u043d\u0430\u0435\u0442\u0435, \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0444\u0438\u0442\u0431\u043e\u043b\u043e\u043c \u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e \u0443\u043b\u0443\u0447\u0448\u0430\u044e\u0442 \u0431\u0430\u043b\u0430\u043d\u0441, \u043d\u043e \u0438 \u0443\u043a\u043b\u0435\u043f\u043b\u044f\u044e\u0442&nbsp; \u043c\u044b\u0448\u0446\u044b. \u0421\u0435\u0433\u043e\u0434\u043d\u044f \u043c\u044b \u043f\u043e\u0434\u0435\u043b\u0438\u043c\u0441\u044f&nbsp;<strong>13 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u043c\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u043c\u0438 \u0441 \u0444\u0438\u0442\u0431\u043e\u043b\u043e\u043c<\/strong>. \u041e\u043d\u0438 \u043f\u043e\u043c\u043e\u0433\u0443\u0442 \u0443\u043b\u0443\u0447\u0448\u0438\u0442\u044c \u0431\u0430\u043b\u0430\u043d\u0441 \u0438 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u0432\u0441\u0435\u0433\u043e \u0442\u0435\u043b\u0430.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041f\u0435\u0440\u0435\u0434 \u0442\u0435\u043c, \u043a\u0430\u043a <strong>\u043f\u0435\u0440\u0435\u0439\u0442\u0438 \u043a \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u043c \u0441 \u0444\u0438\u0442\u0431\u043e\u043b\u043e\u043c<\/strong>, \u0443\u0431\u0435\u0434\u0438\u0442\u0435\u0441\u044c, \u0447\u0442\u043e \u043e\u043d \u0432\u0430\u043c \u043f\u043e\u0434\u0445\u043e\u0434\u0438\u0442. \u041f\u0440\u043e\u0441\u0442\u043e \u0441\u044f\u0434\u044c\u0442\u0435 \u043d\u0430 \u043d\u0435\u0433\u043e, \u0438 \u0435\u0441\u043b\u0438 \u0432\u0430\u0448\u0438 \u043a\u043e\u043b\u0435\u043d\u0438 \u0438 \u0431\u0435\u0434\u0440\u0430 \u043d\u0430\u0445\u043e\u0434\u044f\u0442\u0441\u044f \u043f\u043e\u0434 \u043f\u0440\u044f\u043c\u044b\u043c \u0443\u0433\u043b\u043e\u043c, \u0432\u044b \u0432\u044b\u0431\u0440\u0430\u043b\u0438 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u044b\u0439 \u043c\u044f\u0447.<\/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=\"1_%D0%90%D1%80%D0%BC%D0%B5%D0%B9%D1%81%D0%BA%D0%B8%D0%B9_%D0%B6%D0%B8%D0%BC\"><\/span>1. \u0410\u0440\u043c\u0435\u0439\u0441\u043a\u0438\u0439 \u0436\u0438\u043c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041f\u0440\u0438\u0433\u043e\u0442\u043e\u0432\u044c\u0442\u0435\u0441\u044c \u043a \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043e\u043d\u043e \u043d\u0430\u0446\u0435\u043b\u0435\u043d\u043e \u043d\u0430 \u043c\u044b\u0448\u0446\u044b \u0440\u0443\u043a. <strong>\u0410\u0440\u043c\u0435\u0439\u0441\u043a\u0438\u0439 \u0436\u0438\u043c \u0443\u043a\u0440\u0435\u043f\u0438\u0442 \u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e \u0440\u0443\u043a\u0438, \u043d\u043e \u0438&nbsp;\u0432\u0435\u0441\u044c \u043a\u043e\u0440<\/strong>. \u0412\u043e\u0437\u044c\u043c\u0438\u0442\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u0438 \u0432\u044b\u0436\u043c\u0438\u0442\u0435 \u0438\u0445 \u0432\u0432\u0435\u0440\u0445. \u0412 \u0442\u043e \u0436\u0435 \u0432\u0440\u0435\u043c\u044f <strong>\u043d\u0435 \u0437\u0430\u0431\u044b\u0432\u0430\u0439\u0442\u0435 \u0432\u0442\u044f\u0433\u0438\u0432\u0430\u0442\u044c \u043f\u0440\u0435\u0441\u0441<\/strong> \u0438 \u043d\u0430\u043f\u0440\u044f\u0433\u0438\u0442\u0435 \u043f\u043b\u0435\u0447\u0438. <strong>\u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0441\u0442\u043e\u043b\u044c\u043a\u043e \u0440\u0430\u0437, \u0441\u043a\u043e\u043b\u044c\u043a\u043e \u0441\u043c\u043e\u0436\u0435\u0442\u0435.<\/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-668560880.jpg\" alt=\"\u0410\u0440\u043c\u0435\u0439\u0441\u043a\u0438\u0439 \u0436\u0438\u043c\" width=\"843\" height=\"562\" title=\"\u0410\u0440\u043c\u0435\u0439\u0441\u043a\u0438\u0439 \u0436\u0438\u043c\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%D0%96%D0%B8%D0%BC_%D1%81_%D0%BF%D0%BE%D0%BB%D0%B0_%D0%BD%D0%B0_%D1%82%D1%80%D0%B8%D1%86%D0%B5%D0%BF%D1%81\"><\/span>2. \u0416\u0438\u043c \u0441 \u043f\u043e\u043b\u0430 \u043d\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u042d\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u043e \u043d\u0430 \u043f\u0440\u043e\u0440\u0430\u0431\u043e\u0442\u043a\u0443 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u0430 \u0438 \u043f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u043a\u0430\u043a \u0434\u043b\u044f \u043c\u0443\u0436\u0447\u0438\u043d, \u0442\u0430\u043a \u0438 \u0434\u043b\u044f \u0436\u0435\u043d\u0449\u0438\u043d. \u0421\u0442\u0430\u0440\u0430\u0439\u0442\u0435\u0441\u044c <strong>\u043f\u043e\u043b\u043d\u043e\u0441\u0442\u044c\u044e \u0440\u0430\u0437\u0433\u0438\u0431\u0430\u0442\u044c \u043b\u043e\u043a\u0442\u0438<\/strong>, \u0447\u0442\u043e\u0431\u044b \u0434\u0430\u0442\u044c \u0438\u043c \u043f\u043e\u043b\u043d\u0443\u044e \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0443<strong>.<\/strong>&nbsp;<strong>\u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435, \u043f\u043e\u043a\u0430 \u0435\u0441\u0442\u044c \u0441\u0438\u043b\u044b<\/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-681761898.jpg\" alt=\"\u0416\u0438\u043c \u0441 \u043f\u043e\u043b\u0430 \u043d\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\" width=\"843\" height=\"562\" title=\"\u0416\u0438\u043c \u0441 \u043f\u043e\u043b\u0430 \u043d\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"49009,30209,36058,49246,36280,36073,48997,44941,36286\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%D0%A0%D0%B0%D0%B7%D0%B2%D0%B5%D0%B4%D0%B5%D0%BD%D0%B8%D0%B5_%D0%B3%D0%B0%D0%BD%D1%82%D0%B5%D0%BB%D0%B5%D0%B9_%D0%B2_%D1%81%D1%82%D0%BE%D1%80%D0%BE%D0%BD%D1%8B\"><\/span>3. \u0420\u0430\u0437\u0432\u0435\u0434\u0435\u043d\u0438\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u044b<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u042d\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0434\u043b\u044f \u043f\u0440\u043e\u0440\u0430\u0431\u043e\u0442\u043a\u0438 \u0432\u043d\u0443\u0442\u0440\u0435\u043d\u043d\u0438\u0445 \u0438 \u0432\u043d\u0435\u0448\u043d\u0438\u0445 \u043c\u044b\u0448\u0446 \u0433\u0440\u0443\u0434\u0438. \u0412\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0435 \u044d\u0442\u043e\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0444\u0438\u0442\u0431\u043e\u043b\u0435 \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u0435\u0442 \u0440\u0430\u0437\u0432\u0435\u0441\u0442\u0438 \u0440\u0443\u043a\u0438 \u043a\u0430\u043a \u043c\u043e\u0436\u043d\u043e \u0441\u0438\u043b\u044c\u043d\u0435\u0435, \u043e\u0434\u043d\u0430\u043a\u043e, \u043d\u043e\u0432\u0438\u0447\u043a\u0430\u043c \u0441\u043b\u0435\u0434\u0443\u0435\u0442 \u0431\u044b\u0442\u044c \u043e\u0441\u0442\u043e\u0440\u043e\u0436\u043d\u044b\u043c\u0438, \u0447\u0442\u043e\u0431\u044b \u043d\u0435 \u0440\u0430\u0441\u0442\u044f\u043d\u0443\u0442\u044c \u0441\u0432\u044f\u0437\u043a\u0438 \u0432 \u0440\u0430\u0439\u043e\u043d\u0435 \u043f\u043b\u0435\u0447 \u0438 \u043b\u043e\u043a\u0442\u0435\u0439.&nbsp;<strong>\u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0441\u0442\u043e\u043b\u044c\u043a\u043e \u0440\u0430\u0437, \u0441\u043a\u043e\u043b\u044c\u043a\u043e \u0441\u043c\u043e\u0436\u0435\u0442\u0435.<\/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-471735745.jpg\" alt=\"\u0420\u0430\u0437\u0432\u0435\u0434\u0435\u043d\u0438\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u044b\" width=\"843\" height=\"562\" title=\"\u0420\u0430\u0437\u0432\u0435\u0434\u0435\u043d\u0438\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u044b\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_K%D1%80%D1%83%D0%B3%D0%BE%D0%B2%D1%8B%D0%B5_%D0%B4%D0%B2%D0%B8%D0%B6%D0%B5%D0%BD%D0%B8%D1%8F_%D0%BA%D0%BE%D1%80%D0%BF%D1%83%D1%81%D0%BE%D0%BC_%D0%B2_%D0%BF%D0%BB%D0%B0%D0%BD%D0%BA%D0%B5\"><\/span>4. K\u0440\u0443\u0433\u043e\u0432\u044b\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f \u043a\u043e\u0440\u043f\u0443\u0441\u043e\u043c \u0432 \u043f\u043b\u0430\u043d\u043a\u0435<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0412\u0441\u0442\u0430\u043d\u044c\u0442\u0435 \u0432 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u043f\u043b\u0430\u043d\u043a\u0438 \u043d\u0430 \u0444\u0438\u0442\u0431\u043e\u043b\u0435 \u0438 \u043e\u0441\u0442\u043e\u0440\u043e\u0436\u043d\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0439\u0442\u0435 \u043a\u0440\u0443\u0433\u043e\u0432\u044b\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f \u0432 \u043e\u0431\u043e\u0438\u0445 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f\u0445 \u0440\u0443\u043a\u0430\u043c\u0438, \u043f\u0440\u0438 \u044d\u0442\u043e\u043c <strong>\u043f\u0440\u0435\u0441\u0441 \u0434\u043e\u043b\u0436\u0435\u043d \u0431\u044b\u0442\u044c \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d<\/strong>. <strong>\u041d\u043e\u0432\u0438\u0447\u043a\u0438 \u0432\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u0435 10 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439, \u0431\u043e\u043b\u0435\u0435 \u043f\u0440\u043e\u0434\u0432\u0438\u043d\u0443\u0442\u044b\u0435 \u0441\u043f\u043e\u0440\u0442\u0441\u043c\u0435\u043d\u044b &#8211; 15-20<\/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=\"5_%D0%9E%D1%82%D0%B6%D0%B8%D0%BC%D0%B0%D0%BD%D0%B8%D1%8F\"><\/span>5. \u041e\u0442\u0436\u0438\u043c\u0430\u043d\u0438\u044f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041e\u0442\u0436\u0438\u043c\u0430\u043d\u0438\u044f \u0441 \u043d\u043e\u0433\u0430\u043c\u0438 \u043d\u0430 \u0444\u0438\u0442\u0431\u043e\u043b\u0435 \u2014 \u043d\u0430\u043c\u043d\u043e\u0433\u043e \u0441\u043b\u043e\u0436\u043d\u0435\u0435, \u0447\u0435\u043c \u043e\u0431\u044b\u0447\u043d\u044b\u0435, \u0442\u0430\u043a \u043a\u0430\u043a \u043e\u0434\u043d\u043e\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e \u0441 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0435\u043c \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f \u0432\u044b \u043f\u044b\u0442\u0430\u0435\u0442\u0435\u0441\u044c \u0443\u0434\u0435\u0440\u0436\u0430\u0442\u044c \u0440\u0430\u0432\u043d\u043e\u0432\u0435\u0441\u0438\u0435. \u041f\u0440\u0438 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u0437\u0430\u0434\u0435\u0440\u0436\u0438\u0442\u0435\u0441\u044c \u0432\u043d\u0438\u0437\u0443 \u043d\u0430 5-10 \u0441\u0435\u043a\u0443\u043d\u0434.&nbsp;<strong>\u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0441\u0442\u043e\u043b\u044c\u043a\u043e \u0440\u0430\u0437, \u0441\u043a\u043e\u043b\u044c\u043a\u043e \u0441\u043c\u043e\u0436\u0435\u0442\u0435.<\/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-875565394.jpg\" alt=\"\u041e\u0442\u0436\u0438\u043c\u0430\u043d\u0438\u044f\" width=\"843\" height=\"572\" title=\"\u041e\u0442\u0436\u0438\u043c\u0430\u043d\u0438\u044f\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%D0%96%D0%B8%D0%BC_%D0%B3%D0%B0%D0%BD%D1%82%D0%B5%D0%BB%D0%B5%D0%B9_%D0%BB%D0%B5%D0%B6%D0%B0_%D0%B2_%D0%BD%D0%B0%D0%BA%D0%BB%D0%BE%D0%BD%D0%B5\"><\/span>6. \u0416\u0438\u043c \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 \u043b\u0435\u0436\u0430 \u0432 \u043d\u0430\u043a\u043b\u043e\u043d\u0435<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041b\u044f\u0433\u0442\u0435 \u043d\u0430 \u0444\u0438\u0442\u0431\u043e\u043b \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u044c\u044e \u0441\u043f\u0438\u043d\u044b. \u042d\u0442\u043e \u043f\u043e\u0447\u0442\u0438 \u0442\u0430\u043a\u0430\u044f \u0436\u0435 \u043f\u043e\u0437\u0438\u0446\u0438\u044f, \u043a\u0430\u043a \u0438 \u043f\u0440\u0438 <strong>\u0436\u0438\u043c\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 \u043b\u0435\u0436\u0430<\/strong>, \u0437\u0430 \u0438\u0441\u043a\u043b\u044e\u0447\u0435\u043d\u0438\u0435\u043c \u0442\u043e\u0433\u043e, \u0447\u0442\u043e \u0432\u0430\u0448\u0430 \u043d\u0438\u0436\u043d\u044f\u044f \u0447\u0430\u0441\u0442\u044c \u0441\u043f\u0438\u043d\u044b \u043d\u0430\u0445\u043e\u0434\u0438\u0442\u0441\u044f \u0432 \u0432\u0438\u0441\u0435. \u0421 \u044d\u0442\u043e\u0439 \u043f\u043e\u0437\u0438\u0446\u0438\u0438 \u0432\u044b\u0436\u043c\u0438\u0442\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u0432\u0432\u0435\u0440\u0445. \u041f\u0440\u0435\u0436\u0434\u0435 \u0447\u0435\u043c \u043e\u043f\u0443\u0441\u0442\u0438\u0442\u044c \u0432\u0435\u0441, \u043e\u043f\u0443\u0441\u0442\u0438\u0442\u0435\u0441\u044c \u043d\u0430 \u043f\u043e\u043b, \u0447\u0442\u043e\u0431\u044b \u0432\u044b \u043e\u043a\u0430\u0437\u0430\u043b\u0438\u0441\u044c \u0432 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438 \u043b\u0435\u0436\u0430 \u0432 \u043d\u0430\u043a\u043b\u043e\u043d\u0435.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041d\u0430\u0445\u043e\u0434\u044f\u0441\u044c \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438 \u043b\u0435\u0436\u0430 \u0432 \u043d\u0430\u043a\u043b\u043e\u043d\u0435, \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043e\u043f\u0443\u0441\u043a\u0430\u0439\u0442\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u0438. \u0422\u0435\u043f\u0435\u0440\u044c, \u043a\u043e\u0433\u0434\u0430 \u0432\u044b \u043f\u043e\u043b\u043d\u043e\u0441\u0442\u044c\u044e \u0432\u044b\u0436\u0430\u043b\u0438 \u0433\u0430\u043d\u0442\u0435\u043b\u0438, \u043e\u0431\u0440\u0430\u0442\u043d\u043e \u043f\u0435\u0440\u0435\u0439\u0434\u0438\u0442\u0435 \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u0443\u044e \u043f\u043e\u0437\u0438\u0446\u0438\u044e \u043d\u0430 \u0444\u0438\u0442\u0431\u043e\u043b\u0435. \u0412\u044b\u0436\u043c\u0438\u0442\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435. <strong>\u0412\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u0435 10-20 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #000000;\"><em>\u201e\u0412 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438 \u043b\u0435\u0436\u0430, \u0443 \u0432\u0430\u0441 \u0431\u043e\u043b\u044c\u0448\u0435 \u0441\u0438\u043b. \u0415\u0441\u043b\u0438 \u0432\u044b \u0432\u044b\u0436\u043c\u0438\u0442\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u043b\u0435\u0436\u0430, \u0430 \u0437\u0430\u0442\u0435\u043c \u043f\u0435\u0440\u0435\u0439\u0434\u0438\u0442\u0435 \u0432 \u043f\u043e\u0437\u0438\u0446\u0438\u044e &#8220;\u043b\u0435\u0436\u0430 \u0432 \u043d\u0430\u043a\u043b\u043e\u043d\u0435&#8221;, \u0432\u044b \u0441\u043c\u043e\u0436\u0435\u0442\u0435 \u043d\u0430\u043f\u0440\u044f\u0447\u044c \u043c\u044b\u0448\u0446\u044b \u0441 \u0431\u043e\u043b\u044c\u0448\u0438\u043c \u0441\u043e\u043f\u0440\u043e\u0442\u0438\u0432\u043b\u0435\u043d\u0438\u0435\u043c, \u0447\u0435\u043c \u043e\u0431\u044b\u0447\u043d\u043e. \u042d\u043a\u0441\u0446\u0435\u043d\u0442\u0440\u0438\u0447\u043d\u0430\u044f \u0447\u0430\u0441\u0442\u044c \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u043e\u0447\u0435\u043d\u044c \u0432\u0430\u0436\u043d\u0430 \u0434\u043b\u044f \u0440\u043e\u0441\u0442\u0430 \u043c\u044b\u0448\u0446, \u0438 \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u0444\u0438\u0442\u0431\u043e\u043b\u0430 \u043c\u043e\u0436\u043d\u043e \u043f\u043e\u043b\u0443\u0447\u0438\u0442\u044c \u0431\u043e\u043b\u0435\u0435 \u0441\u0438\u043b\u044c\u043d\u0443\u044e \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0443 ldquo;.<\/em><\/span><\/p>\n\n\n\n<p>&#8211; \u0414\u0436\u0435\u0439\u0441\u043e\u043d \u0424\u0435\u0440\u0440\u044e\u0434\u0436\u0430, \u0442\u0440\u0435\u043d\u0435\u0440<\/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=\"7_%D0%A1%D0%BA%D1%80%D1%83%D1%87%D0%B8%D0%B2%D0%B0%D0%BD%D0%B8%D1%8F_%D0%BD%D0%B0%D0%B7%D0%B0%D0%B4\"><\/span>7. \u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u043d\u0430\u0437\u0430\u0434<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0412\u044b \u0441\u0442\u0440\u0430\u0434\u0430\u0435\u0442\u0435 \u043e\u0442<strong>&nbsp;\u0431\u043e\u043b\u0435\u0439 \u0432 \u0441\u043f\u0438\u043d\u0435<\/strong>? \u0422\u043e\u0433\u0434\u0430 \u044d\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0438\u043c\u0435\u043d\u043d\u043e \u0434\u043b\u044f \u0432\u0430\u0441. \u041f\u043e\u0434\u043d\u0438\u043c\u0430\u0439\u0442\u0435 \u043f\u043b\u0435\u0447\u0438 \u0432 \u043f\u0440\u0438\u0432\u044b\u0447\u043d\u043e\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0438, \u043d\u043e \u043d\u0435 \u0438\u0437 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438 \u043b\u0435\u0436\u0430 \u043d\u0430 \u043f\u043e\u043b\u0443, \u0430 \u043e\u043f\u0438\u0440\u0430\u044f\u0441\u044c \u043d\u0430 \u0444\u0438\u0442\u0431\u043e\u043b. <strong>\u0412\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u0435 8-10 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u0437\u0430 \u043e\u0434\u0438\u043d \u043f\u043e\u0434\u0445\u043e\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-686278024.jpg\" alt=\"\u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u043d\u0430\u0437\u0430\u0434\" width=\"843\" height=\"562\" title=\"\u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u043d\u0430\u0437\u0430\u0434\"\/><\/figure><\/div>\n\n\n\n<p>\u0414\u0430\u043b\u0435\u0435 \u043c\u044b \u043f\u043e\u0434\u0435\u043b\u0438\u043c\u0441\u044f <strong>\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u043c\u0438 \u0441 \u0444\u0438\u0442\u0431\u043e\u043b\u043e\u043c \u0434\u043b\u044f \u043d\u0438\u0436\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0441\u043f\u0438\u043d\u044b.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%D0%9F%D1%80%D0%B8%D1%81%D0%B5%D0%B4%D0%B0%D0%BD%D0%B8%D1%8F_%D1%81_%D0%BF%D1%80%D1%8B%D0%B6%D0%BA%D0%BE%D0%BC\"><\/span>8. \u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441 \u043f\u0440\u044b\u0436\u043a\u043e\u043c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u042d\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043e\u0447\u0435\u043d\u044c <strong>\u043f\u0440\u043e\u0441\u0442\u043e\u0435 \u0438 \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0435.<\/strong> \u0414\u0435\u0440\u0436\u0430 \u0444\u0438\u0442\u0431\u043e\u043b \u0443 \u0433\u0440\u0443\u0434\u0438, \u0441\u0434\u0435\u043b\u0430\u0439\u0442\u0435 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0435, \u0437\u0430\u0442\u0435\u043c \u0432\u044b\u043f\u0440\u044b\u0433\u043d\u0438\u0442\u0435 \u0438\u0437 \u044d\u0442\u043e\u0433\u043e \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u044f \u0438 \u043e\u0434\u043d\u043e\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e \u0432\u044b\u043f\u0440\u044f\u043c\u0438\u0442\u0435 \u0440\u0443\u043a\u0438. \u041f\u0440\u0438\u0437\u0435\u043c\u043b\u0438\u0432\u0448\u0438\u0441\u044c \u0438 \u043f\u0440\u0438\u0441\u0435\u0432 \u0441\u043d\u043e\u0432\u0430, \u043f\u043e\u0434\u0442\u044f\u043d\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u043e\u0431\u0440\u0430\u0442\u043d\u043e \u043a \u0433\u0440\u0443\u0434\u0438.&nbsp;<strong>\u041d\u043e\u0432\u0438\u0447\u043a\u0438 \u0432\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u0435 10 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439, \u043f\u0440\u043e\u0434\u0432\u0438\u043d\u0443\u0442\u044b\u0435 \u0441\u043f\u043e\u0440\u0442\u0441\u043c\u0435\u043d\u044b &#8211; 15-20<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_%D0%AF%D0%B3%D0%BE%D0%B4%D0%B8%D1%87%D0%BD%D1%8B%D0%B9_%D0%BC%D0%BE%D1%81%D1%82%D0%B8%D0%BA\"><\/span>9. \u042f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0418\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u0444\u0438\u0442\u0431\u043e\u043b, \u0447\u0442\u043e\u0431\u044b \u043f\u0440\u043e\u0440\u0430\u0431\u043e\u0442\u0430\u0442\u044c \u043c\u044b\u0448\u0446\u044b <strong>\u044f\u0433\u043e\u0434\u0438\u0446 \u0438 \u0437\u0430\u0434\u043d\u044e\u044e \u043f\u043e\u0432\u0435\u0440\u0445\u043d\u043e\u0441\u0442\u044c \u0431\u0435\u0434\u0440\u0430<\/strong>! \u041b\u044f\u0433\u0442\u0435 \u043d\u0430 \u0441\u043f\u0438\u043d\u0443, \u0440\u0430\u0437\u043c\u0435\u0441\u0442\u0438\u0432 \u043c\u044f\u0447 \u043f\u043e\u0434 \u043b\u043e\u0434\u044b\u0436\u043a\u0430\u043c\u0438. \u0420\u0443\u043a\u0438 \u0434\u043e\u043b\u0436\u043d\u044b \u043b\u0435\u0436\u0430\u0442\u044c \u043d\u0430 \u043f\u043e\u043b\u0443. \u0414\u0435\u043b\u0430\u0439\u0442\u0435 \u043c\u043e\u0441\u0442\u0438\u043a, \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u044f \u043a\u043e\u043b\u0435\u043d\u0438 \u0438 \u0431\u0435\u0434\u0440\u0430 \u043a \u043f\u043e\u0442\u043e\u043b\u043a\u0443. <strong>\u041d\u0435 \u0437\u0430\u0431\u044b\u0432\u0430\u0439\u0442\u0435 \u043d\u0430\u043f\u0440\u044f\u0433\u0430\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u044f\u0433\u043e\u0434\u0438\u0446.<\/strong>&nbsp;<strong>\u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043e\u0442 15 \u0434\u043e 20 \u0440\u0430\u0437.<\/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-614014696.jpg\" alt=\"\u042f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a\" width=\"843\" height=\"562\" title=\"\u042f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_%D0%AF%D0%B3%D0%BE%D0%B4%D0%B8%D1%87%D0%BD%D1%8B%D0%B9_%D0%BC%D0%BE%D1%81%D1%82%D0%B8%D0%BA_%D1%81_%D1%83%D0%BF%D0%BE%D1%80%D0%BE%D0%BC_%D0%BD%D0%B0_%D1%84%D0%B8%D1%82%D0%B1%D0%BE%D0%BB\"><\/span>10. \u042f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a \u0441 \u0443\u043f\u043e\u0440\u043e\u043c \u043d\u0430 \u0444\u0438\u0442\u0431\u043e\u043b<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u042d\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u0432\u0430\u0440\u0438\u0430\u0446\u0438\u0435\u0439 \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u043e\u0441\u0442\u0438\u043a\u0430. \u0412 \u044d\u0442\u043e\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0438 \u0432\u044b \u043d\u0435 \u043f\u0435\u0440\u0435\u043a\u0430\u0442\u044b\u0432\u0430\u0435\u0442\u0435 \u0444\u0438\u0442\u0431\u043e\u043b, \u0430 \u043e\u043f\u0438\u0440\u0430\u0435\u0442\u0435\u0441\u044c \u043d\u0430 \u043d\u0435\u0433\u043e \u043d\u043e\u0433\u0430\u043c\u0438 \u0438 \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u0435\u0442\u0435 \u0431\u0435\u0434\u0440\u0430 \u0442\u0430\u043a, \u0447\u0442\u043e \u043e\u043d\u0438 \u043e\u0431\u0440\u0430\u0437\u0443\u044e\u0442 \u043e\u0434\u043d\u0443 <strong>\u043f\u0440\u044f\u043c\u0443\u044e \u043b\u0438\u043d\u0438\u044e \u0441 \u043f\u043b\u0435\u0447\u0430\u043c\u0438 \u0438 \u043a\u043e\u043b\u0435\u043d\u044f\u043c\u0438<\/strong>. \u041f\u0440\u0438 \u044d\u0442\u043e\u043c \u044f\u0433\u043e\u0434\u0438\u0446\u044b \u043d\u0435 \u0434\u043e\u043b\u0436\u043d\u044b \u043a\u0430\u0441\u0430\u0442\u044c\u0441\u044f \u043f\u043e\u043b\u0430!&nbsp;\u041c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0432\u044b\u043f\u0440\u044f\u043c\u0438\u0442\u0435 \u043d\u043e\u0433\u0438 \u0438 \u043e\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u0442\u0430\u0437 \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435. \u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435<strong> 15-20 \u0440\u0430\u0437.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Supine Hip Extension with Knee Flexion\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/GQlnEulA3Fg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_%D0%A1%D0%BA%D1%80%D1%83%D1%87%D0%B8%D0%B2%D0%B0%D0%BD%D0%B8%D1%8F_%D1%81_%D0%BF%D0%BE%D0%B4%D0%BD%D1%8F%D1%82%D0%B8%D0%B5%D0%BC_%D0%BD%D0%BE%D0%B3\"><\/span>11. \u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u0441 \u043f\u043e\u0434\u043d\u044f\u0442\u0438\u0435\u043c \u043d\u043e\u0433<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u042d\u0442\u043e \u043d\u0435\u043c\u043d\u043e\u0433\u043e \u0443\u0441\u043b\u043e\u0436\u043d\u0435\u043d\u043d\u043e\u0435 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441\u043a\u043e\u0435 <strong>\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u043f\u0440\u0435\u0441\u0441, \u0432 \u043a\u043e\u0442\u043e\u0440\u043e\u043c \u0442\u0430\u043a\u0436\u0435 \u0440\u0430\u0431\u043e\u0442\u0430\u044e\u0442 \u043c\u044b\u0448\u0446\u044b \u043d\u043e\u0433<\/strong>. \u041b\u044f\u0433\u0442\u0435 \u043d\u0430 \u043f\u043e\u043b, \u043e\u043f\u0438\u0440\u0430\u044f\u0441\u044c \u043d\u043e\u0433\u0430\u043c\u0438 \u043d\u0430 \u0444\u0438\u0442\u0431\u043e\u043b. \u041f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u0437\u0430 \u0433\u043e\u043b\u043e\u0432\u0443. \u0414\u0435\u043b\u0430\u0439\u0442\u0435 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f, \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u044f \u043f\u043b\u0435\u0447\u0438 \u043a \u043a\u043e\u043b\u0435\u043d\u044f\u043c \u0441 \u043f\u0435\u0440\u0435\u043a\u0430\u0442\u044b\u0432\u0430\u043d\u0438\u0435\u043c \u0444\u0438\u0442\u0431\u043e\u043b\u0430. <strong>\u041e\u0441\u0442\u0430\u0432\u0430\u0439\u0442\u0435\u0441\u044c \u0432 \u044d\u0442\u043e\u043c \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438 \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 3 \u0441\u0435\u043a\u0443\u043d\u0434<\/strong> \u0438 \u0432\u0435\u0440\u043d\u0438\u0442\u0435\u0441\u044c \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435. \u0421\u0442\u0430\u0440\u0430\u0439\u0442\u0435\u0441\u044c \u0441\u0434\u0435\u043b\u0430\u0442\u044c&nbsp;<strong>15-20 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u0439.<\/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=\"12_%D0%9F%D0%BE%D0%B4%D0%BD%D1%8F%D1%82%D0%B8%D0%B5_%D0%BD%D0%BE%D0%B3\"><\/span>12. \u041f\u043e\u0434\u043d\u044f\u0442\u0438\u0435 \u043d\u043e\u0433<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0421 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u044d\u0442\u043e\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0432\u044b \u0441\u043c\u043e\u0436\u0435\u0442\u0435 \u0441\u0434\u0435\u043b\u0430\u0442\u044c \u043e\u0442\u043b\u0438\u0447\u043d\u0443\u044e \u0440\u0430\u0441\u0442\u044f\u0436\u043a\u0443 \u043c\u044b\u0448\u0446 \u0441\u043f\u0438\u043d\u044b. \u041e\u0431\u043e\u043f\u0440\u0438\u0442\u0435\u0441\u044c \u043e \u0444\u0438\u0442\u0431\u043e\u043b \u0431\u0435\u0434\u0440\u0430\u043c\u0438 \u0438 \u0432\u0441\u0442\u0430\u043d\u044c\u0442\u0435 \u0440\u0443\u043a\u0430\u043c\u0438 \u043d\u0430 \u043f\u043e\u043b. \u0423\u0431\u0435\u0434\u0438\u0442\u0435\u0441\u044c, \u0447\u0442\u043e \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0441\u0432\u043e\u0431\u043e\u0434\u043d\u043e \u0434\u0432\u0438\u0433\u0430\u0442\u044c \u043d\u043e\u0433\u0430\u043c\u0438, \u0430 \u043a\u043e\u043d\u0447\u0438\u043a\u0438 \u043f\u0430\u043b\u044c\u0446\u0435\u0432 \u043d\u043e\u0433 \u0441\u0442\u043e\u044f\u0442 \u043d\u0430 \u043f\u043e\u043b\u0443. <strong>\u041f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u043e\u0434\u043d\u0443 \u043d\u043e\u0433\u0443 \u0442\u0430\u043a \u0432\u044b\u0441\u043e\u043a\u043e, \u043a\u0430\u043a \u0442\u043e\u043b\u044c\u043a\u043e \u0441\u043c\u043e\u0436\u0435\u0442\u0435<\/strong>, \u0438 \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043e\u043f\u0443\u0441\u0442\u0438\u0442\u0435. \u041d\u0435 \u0441\u043f\u0435\u0448\u0438\u0442\u0435. \u041f\u043e\u0432\u0442\u043e\u0440\u044f\u0439\u0442\u0435 <strong>15-20 \u0440\u0430\u0437 \u043d\u0430 \u043a\u0430\u0436\u0434\u0443\u044e \u043d\u043e\u0433\u0443.<\/strong><\/p>\n\n\n\n<p>&nbsp;<\/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=\"13_%E2%80%9C%D0%9D%D0%BE%D0%B3%D0%B8_%D0%BD%D0%B0_%D0%BC%D1%8F%D1%87%D0%B5%E2%80%9D\"><\/span>13. &#8220;\u041d\u043e\u0433\u0438 \u043d\u0430 \u043c\u044f\u0447\u0435&#8221;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041b\u044f\u0433\u0442\u0435 \u043d\u0430 \u0441\u043f\u0438\u043d\u0443, \u0441\u043e\u0433\u043d\u0438\u0442\u0435 \u043d\u043e\u0433\u0438 \u0432 \u043a\u043e\u043b\u0435\u043d\u044f\u0445 \u0438 \u043f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u0438\u0445 \u043d\u0430 \u0444\u0438\u0442\u0431\u043e\u043b. \u0423\u0431\u0435\u0434\u0438\u0442\u0435\u0441\u044c, \u0447\u0442\u043e \u043c\u044f\u0447 \u043d\u0430\u0445\u043e\u0434\u0438\u0442\u0441\u044f \u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u043e \u0431\u043b\u0438\u0437\u043a\u043e \u043a \u0432\u0430\u0448\u0438\u043c \u044f\u0433\u043e\u0434\u0438\u0446\u0430\u043c. \u041f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 <strong>\u043b\u0430\u0434\u043e\u043d\u044f\u043c\u0438 \u0432\u0432\u0435\u0440<\/strong>\u0445 \u043f\u043e\u0434 \u0443\u0433\u043b\u043e\u043c 45 \u0433\u0440\u0430\u0434\u0443\u0441\u043e\u0432 \u043a \u0442\u0435\u043b\u0443. \u0417\u0430\u043a\u0440\u043e\u0439\u0442\u0435 \u0433\u043b\u0430\u0437\u0430 \u0438 \u043b\u0435\u0436\u0438\u0442\u0435 \u0442\u0430\u043a<strong> 5-15 \u043c\u0438\u043d\u0443<\/strong>\u0442. \u042d\u0442\u043e \u043e\u0442\u043b\u0438\u0447\u043d\u0430\u044f <strong>\u0432\u043e\u0441\u0441\u0442\u0430\u043d\u0430\u0432\u043b\u0438\u0432\u0430\u044e\u0449\u0430\u044f \u043f\u043e\u0437\u0430<\/strong> \u043f\u043e\u0441\u043b\u0435 \u0442\u044f\u0436\u0435\u043b\u043e\u0433\u043e \u0434\u043d\u044f, \u043a\u043e\u0442\u043e\u0440\u0430\u044f \u043f\u043e\u043c\u043e\u0436\u0435\u0442 \u0440\u0430\u0441\u0441\u043b\u0430\u0431\u0438\u0442\u044c \u043d\u0435\u0440\u0432\u043d\u0443\u044e \u0441\u0438\u0441\u0442\u0435\u043c\u0443.<\/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-827280490.jpg\" alt=\"&quot;\u041d\u043e\u0433\u0438 \u043d\u0430 \u043c\u044f\u0447\u0435&quot;\" width=\"843\" height=\"562\" title=\"&quot;\u041d\u043e\u0433\u0438 \u043d\u0430 \u043c\u044f\u0447\u0435&quot;\"\/><\/figure><\/div>\n\n\n\n<p>\u0412\u0430\u043c \u043f\u043e\u043f\u0440\u043e\u0431\u0443\u0435\u0442\u0435 \u044d\u0442\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0444\u0438\u0442\u0431\u043e\u043b\u043e\u043c? \u041c\u044b \u0432\u0435\u0440\u0438\u043c, \u0447\u0442\u043e \u043e\u043d\u0438<strong> \u0432\u0430\u043c \u043e\u0431\u044f\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u043e \u043f\u043e\u043d\u0440\u0430\u0432\u044f\u0442\u0441\u044f<\/strong>. \u0415\u0441\u043b\u0438 \u043d\u0430\u0448\u0430 \u0441\u0442\u0430\u0442\u044c\u044f \u0431\u044b\u043b\u0430 \u0438\u043d\u0442\u0435\u0440\u0435\u0441\u043d\u043e\u0439 \u0438 \u043f\u043e\u043b\u0435\u0437\u043d\u043e\u0439, \u043d\u0435 \u0437\u0430\u0431\u0443\u0434\u044c\u0442\u0435 &nbsp;<strong>\u043f\u043e\u0434\u0435\u043b\u0438\u0442\u044c\u0441\u044f \u0435\u0439 \u0441 \u0434\u0440\u0443\u0437\u044c\u044f\u043c\u0438<\/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\/fit-balls-and-balance-pads\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFit balls and balance pads\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u041c\u044b \u043f\u043e\u0434\u0435\u043b\u0438\u043c\u0441\u044f 13 \u0441\u0430\u043c\u044b\u043c\u0438 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u043c\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u043c\u0438 \u0434\u043b\u044f \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u044f \u043c\u044b\u0448\u0446 \u0432\u0441\u0435\u0433\u043e \u0442\u0435\u043b\u0430. \u041e\u043d\u0438 \u043f\u043e\u043c\u043e\u0433\u0443\u0442 \u0443\u043b\u0443\u0447\u0448\u0438\u0442\u044c \u0431\u0430\u043b\u0430\u043d\u0441 \u0438 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u044c 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