{"id":280487,"date":"2019-05-10T09:23:00","date_gmt":"2019-05-10T07:23:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=280487"},"modified":"2023-09-07T20:08:17","modified_gmt":"2023-09-07T18:08:17","slug":"11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa","status":"publish","type":"post","link":"https:\/\/gymbeam.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/","title":{"rendered":"11 \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 \u0434\u043b\u044f \u0444\u043e\u0440\u043c\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u044f \u043a\u0440\u0430\u0441\u0438\u0432\u043e\u0433\u043e \u043f\u0440\u0435\u0441\u0441\u0430"},"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\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/#1_%D0%9F%D0%BB%D0%B0%D0%BD%D0%BA%D0%B0_%D0%BD%D0%B0_%D1%84%D0%B8%D1%82%D0%BB%D0%BE%D0%BF%D1%82%D0%B5\" title=\"1. \u041f\u043b\u0430\u043d\u043a\u0430 \u043d\u0430 \u0444\u0438\u0442\u043b\u043e\u043f\u0442\u0435\">1. \u041f\u043b\u0430\u043d\u043a\u0430 \u043d\u0430 \u0444\u0438\u0442\u043b\u043e\u043f\u0442\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.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/#2_%D0%9F%D0%BB%D0%B0%D0%BD%D0%BA%D0%B0_%D0%B2_%D0%B4%D0%B8%D0%BD%D0%B0%D0%BC%D0%B8%D0%BA%D0%B5_Plank_to_Pike\" title=\"2. \u041f\u043b\u0430\u043d\u043a\u0430 \u0432 \u0434\u0438\u043d\u0430\u043c\u0438\u043a\u0435 (Plank to Pike)\">2. \u041f\u043b\u0430\u043d\u043a\u0430 \u0432 \u0434\u0438\u043d\u0430\u043c\u0438\u043a\u0435 (Plank to Pike)<\/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\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/#3_%D0%9F%D0%BB%D0%B0%D0%BD%D0%BA%D0%B0_%D0%B2_%D0%B4%D0%B8%D0%BD%D0%B0%D0%BC%D0%B8%D0%BA%D0%B5_2_%D0%B2%D0%B0%D1%80%D0%B8%D0%B0%D0%BD%D1%82_Pike_it_up\" title=\"3. \u041f\u043b\u0430\u043d\u043a\u0430 \u0432 \u0434\u0438\u043d\u0430\u043c\u0438\u043a\u0435 2 \u0432\u0430\u0440\u0438\u0430\u043d\u0442 (Pike it up!)\">3. \u041f\u043b\u0430\u043d\u043a\u0430 \u0432 \u0434\u0438\u043d\u0430\u043c\u0438\u043a\u0435 2 \u0432\u0430\u0440\u0438\u0430\u043d\u0442 (Pike it up!)<\/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\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/#4_%E2%80%9C%D0%9F%D0%BB%D0%B0%D0%BD%D0%BA%D0%B0%E2%80%9D_%D1%81_%D1%83%D0%BF%D0%BE%D1%80%D0%BE%D0%BC_%D0%BD%D0%B0_%D0%BA%D0%BE%D0%BB%D0%B5%D0%BD%D0%B8\" title=\"4. &#8220;\u041f\u043b\u0430\u043d\u043a\u0430&#8221; \u0441 \u0443\u043f\u043e\u0440\u043e\u043c \u043d\u0430&nbsp;\u043a\u043e\u043b\u0435\u043d\u0438&nbsp;\">4. &#8220;\u041f\u043b\u0430\u043d\u043a\u0430&#8221; \u0441 \u0443\u043f\u043e\u0440\u043e\u043c \u043d\u0430&nbsp;\u043a\u043e\u043b\u0435\u043d\u0438&nbsp;<\/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\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/#5_%D0%9F%D0%BB%D0%B0%D0%BD%D0%BA%D0%B0_%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_High_Plank_Hip_Extension\" title=\"5. \u041f\u043b\u0430\u043d\u043a\u0430 \u0441 \u043f\u043e\u0434\u043d\u044f\u0442\u0438\u0435\u043c \u043d\u043e\u0433&nbsp;(High Plank Hip Extension)\">5. \u041f\u043b\u0430\u043d\u043a\u0430 \u0441 \u043f\u043e\u0434\u043d\u044f\u0442\u0438\u0435\u043c \u043d\u043e\u0433&nbsp;(High Plank Hip Extension)<\/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\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/#6_%D0%9A%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%BD%D0%BE%D0%B3%D0%B0%D0%BC%D0%B8\" title=\"6. \u041a\u0440\u0443\u0433\u043e\u0432\u044b\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f \u043d\u043e\u0433\u0430\u043c\u0438\">6. \u041a\u0440\u0443\u0433\u043e\u0432\u044b\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f \u043d\u043e\u0433\u0430\u043c\u0438<\/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\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/#7_%D0%A8%D1%82%D0%BE%D0%BF%D0%BE%D1%80\" title=\"7. \u0428\u0442\u043e\u043f\u043e\u0440\">7. \u0428\u0442\u043e\u043f\u043e\u0440<\/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\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/#8_%D0%A3%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5_%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=\"8. \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0441 \u043f\u043e\u0434\u043d\u044f\u0442\u0438\u0435\u043c \u043d\u043e\u0433\">8. \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \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-9\" href=\"https:\/\/gymbeam.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/#9_%D0%9F%D0%BE%D0%B2%D0%BE%D1%80%D0%BE%D1%82%D1%8B_%D0%B2_%D1%81%D1%82%D0%BE%D1%80%D0%BE%D0%BD%D1%83_Single_Leg_Teaser_with_a_Twist\" title=\"9. \u041f\u043e\u0432\u043e\u0440\u043e\u0442\u044b \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u0443 (Single Leg Teaser with a Twist)\">9. \u041f\u043e\u0432\u043e\u0440\u043e\u0442\u044b \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u0443 (Single Leg Teaser with a Twist)<\/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\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/#10_%D0%A0%D0%B0%D1%81%D1%82%D1%8F%D0%B6%D0%BA%D0%B0_%D1%81%D0%BF%D0%B8%D0%BD%D1%8B_Ab_Roll_to_Back_Extension\" title=\"10. \u0420\u0430\u0441\u0442\u044f\u0436\u043a\u0430 \u0441\u043f\u0438\u043d\u044b (Ab Roll to Back Extension)\">10. \u0420\u0430\u0441\u0442\u044f\u0436\u043a\u0430 \u0441\u043f\u0438\u043d\u044b (Ab Roll to Back Extension)<\/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\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/#11_%D0%9F%D0%BE%D0%B7%D0%B0_%D0%BB%D0%BE%D0%B4%D0%BA%D0%B8\" title=\"11. \u041f\u043e\u0437\u0430 \u043b\u043e\u0434\u043a\u0438\">11. \u041f\u043e\u0437\u0430 \u043b\u043e\u0434\u043a\u0438<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0428\u0432\u0435\u0439\u0446\u0430\u0440\u0441\u043a\u0438\u0439 \u043c\u044f\u0447, \u0433\u0438\u043c\u043d\u0430\u0441\u0442\u0438\u0447\u0435\u0441\u043a\u0438\u0439 \u043c\u044f\u0447, \u043c\u044f\u0447 \u0434\u043b\u044f \u0444\u0438\u0442\u043d\u0435\u0441\u0430. \u041a\u0430\u043a \u0431\u044b \u0435\u0433\u043e \u043d\u0435 \u043d\u0430\u0437\u044b\u0432\u0430\u043b\u0438,&nbsp;\u044d\u0442\u043e \u0431\u043e\u043b\u044c\u0448\u043e\u0439 \u0443\u043f\u0440\u0443\u0433\u0438\u0439 \u043c\u044f\u0447, \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0435\u043c\u044b\u0439 \u0434\u043b\u044f \u0437\u0430\u043d\u044f\u0442\u0438\u0439 \u0430\u044d\u0440\u043e\u0431\u0438\u043a\u043e\u0439, <strong>\u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u0438\u0434\u0435\u0430\u043b\u044c\u043d\u043e \u043f\u043e\u0434\u043e\u0439\u0434\u0435\u0442<\/strong> \u0435\u0441\u043b\u0438 \u043d\u0443\u0436\u043d\u043e \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0438\u0442\u044c\u0441\u044f \u043d\u0430 \u0432\u0430\u0436\u043d\u044b\u0445 \u0433\u0440\u0443\u043f\u043f\u0430\u0445 \u043c\u044b\u0448\u0446, \u0442\u0430\u043a\u0438\u0445 \u043a\u0430\u043a \u0441\u043f\u0438\u043d\u0430, \u043f\u0440\u0435\u0441\u0441, \u0440\u0443\u043a\u0438, \u044f\u0433\u043e\u0434\u0438\u0446\u044b \u0438\u043b\u0438 \u0437\u0430\u0434\u043d\u044f\u044f \u0447\u0430\u0441\u0442\u044c \u0431\u0435\u0434\u0440\u0430. \u041f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0444\u0438\u0442\u0431\u043e\u043b \u0438 \u043f\u043e\u043b\u0443\u0447\u0438\u0442\u0435 \u0443\u0434\u043e\u0432\u043e\u043b\u044c\u0441\u0442\u0432\u0438\u0435 \u043e\u0442<strong> \u043a\u0430\u0440\u0434\u0438\u043e \u0438 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439.<\/strong>&nbsp;\u0421\u0435\u0433\u043e\u0434\u043d\u044f \u043c\u044b \u0440\u0430\u0441\u0441\u043a\u0430\u0436\u0435\u043c \u043e <strong>11 \u0441\u0430\u043c\u044b\u0445 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u0445 \u0444\u0438\u0442\u043d\u0435\u0441-\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0445 \u0434\u043b\u044f \u0444\u043e\u0440\u043c\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u044f \u043a\u0440\u0430\u0441\u0438\u0432\u043e\u0433\u043e \u043f\u0440\u0435\u0441\u0441\u0430.<\/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\/maxresdefault_1__4.jpg\" alt=\"11 \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 \u0434\u043b\u044f \u0444\u043e\u0440\u043c\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u044f \u043a\u0440\u0430\u0441\u0438\u0432\u043e\u0433\u043e \u043f\u0440\u0435\u0441\u0441\u0430\" width=\"843\" title=\"11 \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 \u0434\u043b\u044f \u0444\u043e\u0440\u043c\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u044f \u043a\u0440\u0430\u0441\u0438\u0432\u043e\u0433\u043e \u043f\u0440\u0435\u0441\u0441\u0430\"\/><\/figure><\/div>\n\n\n\n<p>\u041e\u0434\u043d\u0430\u043a\u043e, <strong>\u043f\u0440\u0435\u0436\u0434\u0435 \u0447\u0435\u043c \u043d\u0430\u0447\u0430\u0442\u044c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0443<\/strong>, \u0443\u0431\u0435\u0434\u0438\u0442\u0435\u0441\u044c, \u0447\u0442\u043e \u0444\u0438\u0442\u0431\u043e\u043b \u0412\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 \u043d\u0430\u0448\u043b\u0438 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u044b\u0439 \u0444\u0438\u0442\u0431\u043e\u043b.<\/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%9F%D0%BB%D0%B0%D0%BD%D0%BA%D0%B0_%D0%BD%D0%B0_%D1%84%D0%B8%D1%82%D0%BB%D0%BE%D0%BF%D1%82%D0%B5\"><\/span>1. \u041f\u043b\u0430\u043d\u043a\u0430 \u043d\u0430 \u0444\u0438\u0442\u043b\u043e\u043f\u0442\u0435<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u043f\u0440\u0435\u0434\u043f\u043b\u0435\u0447\u044c\u044f \u043d\u0430 \u0444\u0438\u0442\u0431\u043e\u043b: \u043f\u043b\u0435\u0447\u0438 \u0434\u043e\u043b\u0436\u043d\u044b \u0431\u044b\u0442\u044c \u0440\u0430\u0441\u043f\u043e\u043b\u043e\u0436\u0435\u043d\u044b \u043d\u0430\u0434 \u043b\u043e\u043a\u0442\u044f\u043c\u0438, \u043f\u0430\u043b\u044c\u0446\u044b, \u043d\u043e\u0433\u0438 \u0432\u043c\u0435\u0441\u0442\u0435 \u0438\u043b\u0438 \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0435 \u0431\u0435\u0434\u0435\u0440, \u043a\u043e\u043b\u0435\u043d\u0438 \u0441\u043e\u0433\u043d\u0443\u0442\u044b, \u0431\u0435\u0434\u0440\u0430 \u043e\u043f\u0443\u0449\u0435\u043d\u044b, \u0430 \u0432\u0441\u0435 \u0442\u0435\u043b\u043e \u043e\u0431\u0440\u0430\u0437\u043e\u0432\u044b\u0432\u0430\u0435\u0442 \u0440\u043e\u0432\u043d\u0443\u044e \u043b\u0438\u043d\u0438\u044e. <strong>\u0412\u0434\u043e\u0445\u043d\u0438\u0442\u0435 \u0438 \u043f\u0440\u0438\u0433\u043e\u0442\u043e\u0432\u044c\u0442\u0435\u0441\u044c \u0432\u044b\u0434\u043e\u0445\u043d\u0443\u0442\u044c<\/strong> \u043f\u043e \u043c\u0435\u0440\u0435 \u0432\u044b\u043f\u0440\u044f\u043c\u043b\u0435\u043d\u0438\u044f \u043a\u043e\u043b\u0435\u043d\u0435\u0439 \u0438 \u0431\u0435\u0434\u0435\u0440 \u0432 <strong>\u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438 \u043f\u043b\u0430\u043d\u043a\u0438<\/strong>. \u0417\u0430\u0434\u0435\u0440\u0436\u0438\u0442\u0435\u0441\u044c \u043d\u0430 \u043d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u043e \u0432\u0434\u043e\u0445\u043e\u0432. \u0412\u044b\u0434\u043e\u0445\u043d\u0438\u0442\u0435 \u0438 \u043e\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0438 \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435.&nbsp;\u0421\u0434\u0435\u043b\u0430\u0439\u0442\u0435 <strong>5 &#8211; 8 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439<\/strong>. \u0412\u043e\u0442 \u0442\u0430\u043a \u044d\u0442\u043e \u0434\u043e\u043b\u0436\u043d\u043e \u0432\u044b\u0433\u043b\u044f\u0434\u0435\u0442\u044c:<\/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\/Merrithew_Plank_775x400.jpg\" alt=\"\u041f\u043b\u0430\u043d\u043a\u0430 \u043d\u0430 \u0444\u0438\u0442\u043b\u043e\u043f\u0442\u0435\" width=\"843\" title=\"\u041f\u043b\u0430\u043d\u043a\u0430 \u043d\u0430 \u0444\u0438\u0442\u043b\u043e\u043f\u0442\u0435\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%D0%9F%D0%BB%D0%B0%D0%BD%D0%BA%D0%B0_%D0%B2_%D0%B4%D0%B8%D0%BD%D0%B0%D0%BC%D0%B8%D0%BA%D0%B5_Plank_to_Pike\"><\/span>2. \u041f\u043b\u0430\u043d\u043a\u0430 \u0432 \u0434\u0438\u043d\u0430\u043c\u0438\u043a\u0435 (Plank to Pike)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0414\u0430\u043d\u043d\u043e\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043d\u0435 \u0442\u0430\u043a \u043f\u0440\u043e\u0441\u0442\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u044c, \u043d\u043e \u043e\u043d\u043e \u0442\u043e\u0433\u043e \u0441\u0442\u043e\u0438\u0442. \u041f\u043e\u0441\u0442\u0430\u0432\u044c\u0442\u0435 \u0441\u0442\u043e\u043f\u044b \u043d\u0430 \u0444\u0438\u0442\u0431\u043e\u043b, \u0440\u0443\u043a\u0438 \u043f\u0440\u0438 \u044d\u0442\u043e\u043c \u0434\u043e\u043b\u0436\u043d\u044b \u043d\u0430\u0445\u043e\u0434\u0438\u0442\u044c\u0441\u044f \u043d\u0430 \u043f\u043e\u043b\u0443, \u043f\u043e\u0434 \u043f\u043b\u0435\u0447\u0430\u043c\u0438. \u041f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435\u0441\u044c \u0442\u0430\u043a, \u0447\u0442\u043e\u0431\u044b \u0412\u0430\u0448\u0435 \u0442\u0435\u043b\u043e \u0441\u0444\u043e\u0440\u043c\u0438\u0440\u043e\u0432\u0430\u043b\u043e \u043a\u0430\u043a-\u0431\u0443\u0434\u0442\u043e \u0445\u043e\u043b\u043c. \u041f\u0440\u0438 \u0442\u043e\u043c \u043d\u043e\u0433\u0430\u043c\u0438 \u0412\u044b \u0434\u043e\u043b\u0436\u043d\u044b <strong>\u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u0442\u044c \u0444\u0438\u0442\u0431\u043e\u043b \u043a \u0441\u0435\u0431\u0435.&nbsp;<\/strong>\u041f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0441\u0434\u0435\u043b\u0430\u0442\u044c <strong>3 &#8211; 5 \u043f\u043e\u0434\u0445\u043e\u0434\u043e\u0432 \u043f\u043e 8-10 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439<\/strong>. \u041f\u043e\u0441\u043c\u043e\u0442\u0440\u0438\u0442\u0435,<strong> \u043a\u0430\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u044c \u044d\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Do a Pike on a Swiss Ball | Abs Workout\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/4YOKVI9aSjE?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=\"3_%D0%9F%D0%BB%D0%B0%D0%BD%D0%BA%D0%B0_%D0%B2_%D0%B4%D0%B8%D0%BD%D0%B0%D0%BC%D0%B8%D0%BA%D0%B5_2_%D0%B2%D0%B0%D1%80%D0%B8%D0%B0%D0%BD%D1%82_Pike_it_up\"><\/span>3. \u041f\u043b\u0430\u043d\u043a\u0430 \u0432 \u0434\u0438\u043d\u0430\u043c\u0438\u043a\u0435 2 \u0432\u0430\u0440\u0438\u0430\u043d\u0442 (Pike it up!)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0425\u043e\u0442\u0438\u0442\u0435 \u043f\u043e\u0434\u0442\u044f\u043d\u0443\u0442\u044c \u0438 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u044c \u0441\u0430\u043c\u044b\u0435 \u0433\u043b\u0443\u0431\u043e\u043a\u0438\u0435 \u043c\u044b\u0448\u0446\u044b \u0436\u0438\u0432\u043e\u0442\u0430? \u0425\u043e\u0442\u0438\u0442\u0435 \u043d\u0430\u0443\u0447\u0438\u0442\u044c\u0441\u044f \u0441\u0442\u043e\u0439\u043a\u0435 \u043d\u0430 \u0440\u0443\u043a\u0430\u0445?&nbsp;\u0415\u0441\u043b\u0438 \u0442\u0430\u043a, <strong>\u0442\u043e \u043d\u0435\u0442 \u043b\u0443\u0447\u0448\u0435\u0433\u043e \u0441\u043f\u043e\u0441\u043e\u0431\u0430, \u0447\u0435\u043c \u0441 \u0444\u0438\u0442\u0431\u043e\u043b\u043e\u043c.&nbsp;<\/strong>\u0414\u043b\u044f \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f \u044d\u0442\u043e\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e \u043f\u0440\u0438\u043d\u044f\u0442\u044c \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435, \u043a\u0430\u043a \u0432 \u043f\u0440\u0435\u0434\u044b\u0434\u0443\u0449\u0435\u043c, \u043d\u043e <strong>\u043d\u043e\u0433\u0438 \u0434\u043e\u043b\u0436\u043d\u044b \u0431\u044b\u0442\u044c \u0432\u044b\u0442\u044f\u043d\u0443\u0442\u044b \u043d\u0430 \u0444\u0438\u0442\u0431\u043e\u043b\u0435<\/strong>, \u043a\u043e\u0433\u0434\u0430 \u0412\u044b \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u0435\u0442\u0435 \u0435\u0433\u043e \u043a \u0441\u0435\u0431\u0435.&nbsp;<strong>\u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 10 &#8211; 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-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Swiss Ball Pike: Pure Sports Medicine\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/wT5YF_UngvE?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=\"4_%E2%80%9C%D0%9F%D0%BB%D0%B0%D0%BD%D0%BA%D0%B0%E2%80%9D_%D1%81_%D1%83%D0%BF%D0%BE%D1%80%D0%BE%D0%BC_%D0%BD%D0%B0_%D0%BA%D0%BE%D0%BB%D0%B5%D0%BD%D0%B8\"><\/span>4. &#8220;\u041f\u043b\u0430\u043d\u043a\u0430&#8221; \u0441 \u0443\u043f\u043e\u0440\u043e\u043c \u043d\u0430&nbsp;\u043a\u043e\u043b\u0435\u043d\u0438&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0412\u0430\u0448\u0438 \u043a\u043e\u043b\u0435\u043d\u0438 \u0432\u0440\u0435\u043c\u044f \u043e\u0442 \u0432\u0440\u0435\u043c\u0435\u043d\u0438 \u0442\u0430\u043a\u0436\u0435 \u043d\u0443\u0436\u0434\u0430\u044e\u0442\u0441\u044f \u0432 \u0440\u0430\u0441\u0442\u044f\u0436\u043a\u0435. <strong>\u041d\u0430\u0447\u043d\u0438\u0442\u0435 \u0441 \u043f\u043e\u0437\u0438\u0446\u0438\u0438 \u043f\u043b\u0430\u043d\u043a\u0438<\/strong>, \u043f\u043e\u043c\u0435\u0441\u0442\u0438\u0442\u0435 \u0444\u0438\u0442\u0431\u043e\u043b \u043f\u043e\u0434 \u0433\u043e\u043b\u0435\u043d\u044f\u043c\u0438. \u0422\u0435\u043b\u043e \u0444\u043e\u0440\u043c\u0438\u0440\u0443\u0435\u0442 \u043f\u0440\u044f\u043c\u0443\u044e \u043b\u0438\u043d\u0438\u044e \u043f\u043b\u0435\u0447 \u0434\u043e \u0449\u0438\u043a\u043e\u043b\u043e\u0442\u043e\u043a. \u0421\u0434\u0435\u043b\u0430\u0439\u0442\u0435 \u0432\u044b\u0434\u043e\u0445. \u041f\u043e\u0434\u0442\u044f\u043d\u0438\u0442\u0435 \u0444\u0438\u0442\u0431\u043e\u043b \u043a \u0441\u0432\u043e\u0438\u043c \u0440\u0443\u043a\u0430\u043c, \u0441\u0433\u0438\u0431\u0430\u044f \u043a\u043e\u043b\u0435\u043d\u0438 \u0434\u043e \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0433\u0440\u0443\u0434\u0438. \u0412\u0434\u043e\u0445\u043d\u0438\u0442\u0435. \u0412\u0435\u0440\u043d\u0438\u0442\u0435 \u0444\u0438\u0442\u0431\u043e\u043b \u043e\u0431\u0440\u0430\u0442\u043d\u043e \u0438 \u0441\u043d\u043e\u0432\u0430 \u0432\u0435\u0440\u043d\u0438\u0442\u0435\u0441\u044c \u0432 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u043f\u043b\u0430\u043d\u043a\u0438. <strong>\u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 15-20 \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-875565394.jpg\" alt=\"&quot;\u041f\u043b\u0430\u043d\u043a\u0430&quot; \u0441 \u0443\u043f\u043e\u0440\u043e\u043c \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u0438\" width=\"843\" height=\"562\" title=\"&quot;\u041f\u043b\u0430\u043d\u043a\u0430&quot; \u0441 \u0443\u043f\u043e\u0440\u043e\u043c \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u0438\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%D0%9F%D0%BB%D0%B0%D0%BD%D0%BA%D0%B0_%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_High_Plank_Hip_Extension\"><\/span>5. \u041f\u043b\u0430\u043d\u043a\u0430 \u0441 \u043f\u043e\u0434\u043d\u044f\u0442\u0438\u0435\u043c \u043d\u043e\u0433&nbsp;(High Plank Hip Extension)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u042d\u0442\u043e \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043e\u0442 \u042d\u043b\u043b\u044b \u041c\u044d\u0433\u0435\u0440\u0441 \u0438\u0437 <span style=\"text-decoration: underline;\"><span style=\"color: #ff6600;\"><a href=\"http:\/\/www.sexyfitvegan.com\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600; text-decoration: underline;\">Sexy Fit Vegan<\/span><\/a><\/span><\/span>, <strong>\u0442\u0440\u0435\u0431\u0443\u0435\u0442 \u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e \u0441\u0438\u043b\u044c\u043d\u044b\u0445 \u043c\u044b\u0448\u0446 \u0436\u0438\u0432\u043e\u0442\u0430,<\/strong> \u043d\u043e \u0438 \u0443\u043c\u0435\u043d\u0438\u044f \u0441\u043e\u0445\u0440\u0430\u043d\u044f\u0442\u044c \u0440\u0430\u0432\u043d\u043e\u0432\u0435\u0441\u0438\u0435. \u041d\u0430\u0447\u043d\u0438\u0442\u0435 \u0432 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438 \u043f\u043b\u0430\u043d\u043a\u0438, \u043d\u043e\u0433\u0438 \u043d\u0430 \u0444\u0438\u0442\u0431\u043e\u043b\u0435, \u0430 \u0440\u0443\u043a\u0438 \u043d\u0430 \u043f\u043e\u043b\u0443. \u0423\u0431\u0435\u0434\u0438\u0442\u0435\u0441\u044c, \u0447\u0442\u043e \u0440\u0443\u043a\u0438 \u043d\u0430\u0445\u043e\u0434\u044f\u0442\u0441\u044f \u043f\u0440\u044f\u043c\u043e \u043f\u043e\u0434 \u043f\u043b\u0435\u0447\u0430\u043c\u0438. \u0414\u043b\u044f \u0431\u0430\u043b\u0430\u043d\u0441\u0430 \u043d\u0430\u043f\u0440\u044f\u0433\u0438\u0442\u0435 \u043c\u044b\u0448\u0446\u044b \u043f\u0440\u0435\u0441\u0441\u0430. \u041f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u043f\u0440\u0430\u0432\u0443\u044e \u043d\u043e\u0433\u0443 <strong>\u043f\u0440\u0438\u043c\u0435\u0440\u043d\u043e \u043d\u0430 15 \u0441\u0430\u043d\u0442\u0438\u043c\u0435\u0442\u0440\u043e\u0432 \u043e\u0442 \u043c\u044f\u0447\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 \u043d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u0438\u0445 \u0441\u0435\u043a\u0443\u043d\u0434, \u0437\u0430\u0442\u0435\u043c \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e <strong>\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,<\/strong> \u0437\u0430\u0442\u0435\u043c \u043f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u043b\u0435\u0432\u043e\u0439 \u043d\u043e\u0433\u043e\u0439. \u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u043d\u043e\u0433\u0443 \u0440\u043e\u0432\u043d\u043e (\u043d\u0435 \u0441\u0433\u0438\u0431\u0430\u044f \u0432 \u043a\u043e\u043b\u0435\u043d\u0435). <strong>\u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0441\u043a\u043e\u043b\u044c\u043a\u043e \u0441\u043c\u043e\u0436\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    <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=\"29120,28340,44941,29698,28334,28332,30209,36058,49009,47623,36322,48997,36310,29681,8347\" ><\/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=\"6_%D0%9A%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%BD%D0%BE%D0%B3%D0%B0%D0%BC%D0%B8\"><\/span>6. \u041a\u0440\u0443\u0433\u043e\u0432\u044b\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f \u043d\u043e\u0433\u0430\u043c\u0438<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 \u0438 \u043f\u043e\u043c\u0435\u0441\u0442\u0438\u0442\u0435 \u0444\u0438\u0442\u0431\u043e\u043b \u043c\u0435\u0436\u0434\u0443 \u043d\u043e\u0433. \u041f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u043d\u043e\u0433\u0438 \u0432\u0432\u0435\u0440\u0445 \u0442\u0430\u043a, \u0447\u0442\u043e\u0431\u044b \u0441\u0442\u043e\u043f\u044b \u0441\u043c\u043e\u0442\u0440\u0435\u043b\u0438 \u043d\u0430 \u043f\u043e\u0442\u043e\u043b\u043e\u043a. \u0417\u0430\u0442\u0435\u043c \u043e\u043f\u0443\u0441\u043a\u0430\u0439\u0442\u0435 \u0438\u0445, \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u044f \u043a\u0440\u0443\u0433\u043e\u0432\u044b\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f, \u0443\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u044f \u0444\u0438\u0442\u0431\u043e\u043b \u043c\u0435\u0436\u0434\u0443 \u043d\u043e\u0433. <strong>\u0414\u043b\u044f \u043d\u0430\u0447\u0438\u043d\u0430\u044e\u0449\u0438\u0445 &#8211; 10 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439, \u0434\u043b\u044f \u043f\u0440\u043e\u0434\u0432\u0438\u043d\u0443\u0442\u044b\u0445 15-20 \u0440\u0430\u0437.&nbsp;<\/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=\"7_%D0%A8%D1%82%D0%BE%D0%BF%D0%BE%D1%80\"><\/span>7. \u0428\u0442\u043e\u043f\u043e\u0440<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 \u0441 \u0444\u0438\u0442\u0431\u043e\u043b\u043e\u043c \u0442\u0430\u043a\u0436\u0435 \u043e\u0447\u0435\u043d\u044c \u043f\u043e\u043b\u0435\u0437\u043d\u043e \u0434\u043b\u044f \u043c\u044b\u0448\u0446 \u0436\u0438\u0432\u043e\u0442\u0430. \u0418\u043c\u0435\u043d\u043d\u043e \u044d\u0442\u043e \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043f\u043e\u043c\u043e\u0436\u0435\u0442 \u0434\u043e\u0441\u0442\u0438\u0447\u044c <strong>\u043a\u0440\u0435\u043f\u043a\u0438\u0439 \u043f\u0440\u0435\u0441\u0441.&nbsp;<\/strong>\u041d\u0430\u0447\u043d\u0438\u0442\u0435 \u0441 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0433\u043e \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u044f, \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u0434\u043b\u044f \u043e\u0442\u0436\u0438\u043c\u0430\u043d\u0438\u0439. \u0420\u0443\u043a\u0438 \u0434\u043e\u043b\u0436\u043d\u044b \u0431\u044b\u0442\u044c \u043d\u0430 \u043f\u043e\u043b\u0443, \u0430 \u043d\u043e\u0433\u0438 &#8211; \u043d\u0430 \u0444\u0438\u0442\u0431\u043e\u043b\u0435. \u041f\u043e\u0432\u0435\u0440\u043d\u0438\u0442\u0435 \u0442\u0435\u043b\u043e \u0432 \u043e\u0434\u043d\u0443 \u0441\u0442\u043e\u0440\u043e\u043d\u0443, \u043f\u0435\u0440\u0435\u043a\u0438\u0434\u044b\u0432\u0430\u044f \u043e\u0434\u043d\u0443 \u043d\u043e\u0433\u0443 \u0447\u0435\u0440\u0435\u0437 \u0432\u0442\u043e\u0440\u0443\u044e, \u0430 \u0437\u0430\u0442\u0435\u043c \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 \u0432\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u044c <strong>10-20 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439<\/strong> <strong>\u0434\u043b\u044f \u043a\u0430\u0436\u0434\u043e\u0439 \u043d\u043e\u0433\u0438<\/strong>, \u0437\u0430\u0442\u0435\u043c \u043f\u043e\u043c\u0435\u043d\u044f\u0439\u0442\u0435 \u0441\u0442\u043e\u0440\u043e\u043d\u0443.<\/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-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Stability Ball Corkscrews\" width=\"1140\" height=\"855\" src=\"https:\/\/www.youtube.com\/embed\/-4eQJgcd67o?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=\"8_%D0%A3%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5_%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>8. \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \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><span style=\"text-decoration: underline;\"><span style=\"color: #ff6600;\"><a href=\"http:\/\/www.kathycoreypilates.com\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600; text-decoration: underline;\">Kathy Corey Pilates<\/span><\/a><\/span><\/span>, \u043e\u0434\u043d\u0430 \u0438\u0437 \u043f\u0435\u0440\u0432\u044b\u0445 \u043a\u043e\u043c\u043f\u0430\u043d\u0438\u0439-\u043e\u0441\u043d\u043e\u0432\u0430\u0442\u0435\u043b\u0435\u0439 \u043f\u0438\u043b\u0430\u0442\u0435\u0441\u0430, \u043f\u043e\u0434\u0435\u043b\u0438\u043b\u0430\u0441\u044c \u044d\u0442\u0438\u043c <strong>\u0437\u0430\u0431\u0430\u0432\u043d\u044b\u043c \u0438 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u043c<\/strong>. \u0414\u043b\u044f \u043d\u0430\u0447\u0430\u043b\u0430 \u043b\u044f\u0433\u0442\u0435 \u043d\u0430 \u0444\u0438\u0442\u0431\u043e\u043b, \u043f\u043e\u043c\u0435\u0441\u0442\u0438\u0432 \u0435\u0433\u043e \u043d\u0438\u0436\u0435 \u0436\u0438\u0432\u043e\u0442\u0430, \u043d\u043e\u0433\u0438 \u0440\u043e\u0432\u043d\u043e. \u041f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u043d\u0430 \u043f\u043e\u043b \u0438 \u0434\u0432\u0438\u0433\u0430\u0439\u0442\u0435\u0441\u044c \u0432\u043f\u0435\u0440\u0435\u0434, \u043f\u043e\u043a\u0430 \u043c\u044f\u0447 \u043d\u0435 \u043e\u043a\u0430\u0436\u0435\u0442\u0441\u044f \u043d\u0438\u0436\u0435 \u0432\u0430\u0448\u0438\u0445 \u0431\u0435\u0434\u0435\u0440. \u0412\u0430\u0448\u0438 \u043a\u043e\u043d\u0447\u0438\u043a\u0438 \u043f\u0430\u043b\u044c\u0446\u0435\u0432 \u0434\u043e\u043b\u0436\u043d\u044b \u0431\u044b\u0442\u044c \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u044b \u0432\u043d\u0443\u0442\u0440\u044c. \u041e\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u0438 \u043f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u043d\u043e\u0433\u0438 \u043a \u043f\u043e\u0442\u043e\u043b\u043a\u0443. \u0420\u0430\u0437\u0432\u0435\u0434\u0438\u0442\u0435 \u043d\u043e\u0433\u0438 \u0448\u0438\u0440\u0435 \u0431\u0435\u0434\u0435\u0440. \u041f\u043e\u0434\u043d\u0438\u043c\u0430\u0439\u0442\u0435 \u0438 \u043e\u043f\u0443\u0441\u043a\u0430\u0439\u0442\u0435 \u043d\u043e\u0433\u0438 \u043d\u0435\u0431\u043e\u043b\u044c\u0448\u0438\u043c\u0438, \u0431\u044b\u0441\u0442\u0440\u044b\u043c\u0438 \u0443\u0434\u0430\u0440\u0430\u043c\u0438, \u0437\u0430\u0442\u0435\u043c \u0441\u0432\u0435\u0434\u0438\u0442\u0435 \u043d\u043e\u0433\u0438 \u0432\u043c\u0435\u0441\u0442\u0435, \u043e\u043f\u0443\u0441\u043a\u0430\u044f \u0438\u0445 \u043d\u0438\u0437\u043a\u043e \u043d\u0430 \u0443\u0440\u043e\u0432\u043d\u0435 \u043c\u044f\u0447\u0430. \u0412\u044b\u043f\u0440\u044f\u043c\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u0438 \u0438\u0434\u0438\u0442\u0435 \u043d\u0430\u0437\u0430\u0434, \u043f\u043e\u043a\u0430 \u043c\u044f\u0447 \u043d\u0435 \u043e\u043a\u0430\u0436\u0435\u0442\u0441\u044f \u043d\u0438\u0436\u0435 \u0442\u0443\u043b\u043e\u0432\u0438\u0449\u0430. \u0417\u0430\u0431\u0430\u0432\u043d\u043e, \u043f\u0440\u0430\u0432\u0434\u0430? <strong>\u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 10 &#8211; 20 \u0440\u0430\u0437.<\/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\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/leg-teasers.gif\" alt=\"\u041f\u043e\u0432\u043e\u0440\u043e\u0442\u044b \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u0443 (Single Leg Teaser with a Twist)\" title=\"\u041f\u043e\u0432\u043e\u0440\u043e\u0442\u044b \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u0443 (Single Leg Teaser with a Twist)\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_%D0%9F%D0%BE%D0%B2%D0%BE%D1%80%D0%BE%D1%82%D1%8B_%D0%B2_%D1%81%D1%82%D0%BE%D1%80%D0%BE%D0%BD%D1%83_Single_Leg_Teaser_with_a_Twist\"><\/span>9. \u041f\u043e\u0432\u043e\u0440\u043e\u0442\u044b \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u0443 (Single Leg Teaser with a Twist)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0414\u043b\u044f \u043d\u0430\u0447\u0430\u043b\u0430 \u043b\u044f\u0433\u0442\u0435 \u043d\u0430 \u0441\u043f\u0438\u043d\u0443, \u0434\u0435\u0440\u0436\u0430 \u0444\u0438\u0442\u0431\u043e\u043b \u043d\u0430\u0434 \u0441\u043e\u0431\u043e\u0439 \u043e\u0431\u0435\u0438\u043c\u0438 \u0440\u0443\u043a\u0430\u043c\u0438, \u0434\u0435\u0440\u0436\u0430 \u043d\u043e\u0433\u0438 \u0440\u043e\u0432\u043d\u043e \u0438 \u0432\u043c\u0435\u0441\u0442\u0435. \u041f\u043e\u0432\u0435\u0440\u043d\u0438\u0442\u0435 \u0442\u0443\u043b\u043e\u0432\u0438\u0449\u0435, \u0432\u044b\u0442\u044f\u043d\u0438\u0442\u0435 \u043c\u044f\u0447 \u0432\u043f\u0435\u0440\u0435\u0434 \u0438 \u043f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u043e\u0434\u043d\u0443 \u043d\u043e\u0433\u0443 \u043e\u0442 \u0437\u0435\u043c\u043b\u0438. \u0421\u043e\u0433\u043d\u0438\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u043e \u043f\u043e\u0434\u043d\u044f\u0442\u043e\u0439 \u043d\u043e\u0433\u0438, \u043e\u0434\u043d\u043e\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e \u043f\u043e\u0432\u043e\u0440\u0430\u0447\u0438\u0432\u0430\u044f \u0442\u0443\u043b\u043e\u0432\u0438\u0449\u0435, \u0447\u0442\u043e\u0431\u044b \u043f\u043e\u0432\u0435\u0440\u043d\u0443\u0442\u044c \u0435\u0433\u043e \u0432 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0438 \u0441\u043e\u0433\u043d\u0443\u0442\u043e\u0433\u043e \u043a\u043e\u043b\u0435\u043d\u0430.\u0414\u0440\u0443\u0433\u0430\u044f \u043d\u043e\u0433\u0430 \u043f\u043b\u043e\u0442\u043d\u043e \u043f\u0440\u0438\u0436\u0430\u0442\u0430 \u043a \u0437\u0435\u043c\u043b\u0435. \u0412\u044b\u043f\u0440\u044f\u043c\u0438\u0442\u0435 \u043f\u043e\u0434\u043d\u044f\u0442\u0443\u044e \u043d\u043e\u0433\u0443 \u0438 \u043e\u043f\u0443\u0441\u0442\u0438\u0442\u0435\u0441\u044c \u043d\u0430 \u043d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u043e \u0434\u044e\u0439\u043c\u043e\u0432. <strong>\u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u0435\u0449\u0435 \u0442\u0440\u0438 \u0440\u0430\u0437\u0430<\/strong> \u043d\u0430 \u044d\u0442\u043e\u0439 \u0436\u0435 \u0441\u0442\u043e\u0440\u043e\u043d\u0435 \u0438 \u043f\u043e\u043c\u0435\u043d\u044f\u0439\u0442\u0435 \u043d\u043e\u0433\u0438. \u0412\u043e\u0442 \u043a\u0430\u043a \u0434\u0435\u043b\u0430\u044e\u0442 \u044d\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0442\u0440\u0435\u043d\u0435\u0440\u0438 <span style=\"text-decoration: underline;\"><span style=\"color: #ff6600;\"><a href=\"http:\/\/www.pilatesanytime.com\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600; text-decoration: underline;\">Pilates Anytime<\/span><\/a><\/span><\/span>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_%D0%A0%D0%B0%D1%81%D1%82%D1%8F%D0%B6%D0%BA%D0%B0_%D1%81%D0%BF%D0%B8%D0%BD%D1%8B_Ab_Roll_to_Back_Extension\"><\/span>10. \u0420\u0430\u0441\u0442\u044f\u0436\u043a\u0430 \u0441\u043f\u0438\u043d\u044b (Ab Roll to Back Extension)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u042d\u0442\u043e \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0435 \u0438 \u043e\u0447\u0435\u043d\u044c \u043f\u043e\u043b\u0435\u0437\u043d\u043e\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 <strong>\u043d\u0430 \u0440\u0430\u0441\u0442\u044f\u0436\u043a\u0443 \u0441\u043f\u0438\u043d\u044b<\/strong>. \u0414\u043b\u044f \u043d\u0430\u0447\u0430\u043b\u0430 \u0441\u044f\u0434\u044c\u0442\u0435 \u043d\u0430 \u0444\u0438\u0442\u0431\u043e\u043b , \u0432\u044b\u0442\u044f\u043d\u0438\u0442\u0435 \u043d\u043e\u0433\u0438 \u043f\u0435\u0440\u0435\u0434 \u0441\u043e\u0431\u043e\u0439 \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0435 \u043f\u043b\u0435\u0447. \u0414\u043b\u044f \u0431\u0430\u043b\u0430\u043d\u0441\u0430 \u0432\u0442\u044f\u043d\u0438\u0442\u0435 \u0436\u0438\u0432\u043e\u0442 \u0438 \u043f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u0432\u0432\u0435\u0440\u0445. \u041d\u0430\u0447\u0438\u043d\u0430\u0439\u0442\u0435 <strong>\u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043b\u043e\u0436\u0438\u0442\u044c\u0441\u044f \u043d\u0430 \u0444\u0438\u0442\u0431\u043e\u043b<\/strong> \u0441\u043f\u0438\u043d\u043e\u0439. \u0417\u0430\u0442\u0435\u043c \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. <strong>\u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 10-15 \u0440\u0430\u0437.<\/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=\"11_%D0%9F%D0%BE%D0%B7%D0%B0_%D0%BB%D0%BE%D0%B4%D0%BA%D0%B8\"><\/span>11. \u041f\u043e\u0437\u0430 \u043b\u043e\u0434\u043a\u0438<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0414\u0430\u043d\u043d\u043e\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043f\u043e\u043c\u043e\u0436\u0435\u0442 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u043a\u043e\u0440\u0430 \u0438 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u044c <strong>\u0435\u043c\u043a\u043e\u0441\u0442\u044c \u043b\u0435\u0433\u043a\u0438\u0445.&nbsp;<\/strong>\u0421\u044f\u0434\u044c\u0442\u0435 \u043d\u0430 \u043f\u043e\u043b \u0438 \u0432\u043e\u0437\u044c\u043c\u0438\u0442\u0435 \u0444\u0438\u0442\u0431\u043e\u043b \u0432 \u0440\u0443\u043a\u0438. \u0417\u0430\u0442\u0435\u043c \u043e\u0442\u0432\u0435\u0434\u0438\u0442\u0435 \u0441\u043f\u0438\u043d\u0443 \u043d\u0430\u0437\u0430\u0434, \u0432\u044b\u043f\u0440\u044f\u043c\u0438\u0432 \u043d\u043e\u0433\u0438. \u0427\u0442\u043e\u0431\u044b <strong>\u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e \u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u043e\u0432\u0430\u0442\u044c \u043d\u0438\u0436\u043d\u044e\u044e \u0447\u0430\u0441\u0442\u044c \u0441\u043f\u0438\u043d\u044b<\/strong>, \u043f\u0435\u0440\u0435\u043d\u0435\u0441\u0438\u0442\u0435 \u0432\u0435\u0441 \u043d\u0430 \u043f\u0435\u0440\u0435\u0434\u043d\u044e\u044e \u0447\u0430\u0441\u0442\u044c \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u043e\u0439 \u043a\u043e\u0441\u0442\u0438, \u043d\u043e \u043d\u0435 \u043d\u0430 \u0437\u0430\u0434\u043d\u044e\u044e. \u041f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u043d\u043e\u0433\u0438 \u0438 \u043d\u0430 \u043f\u0440\u043e\u0442\u044f\u0436\u0435\u043d\u0438\u0438 \u0442\u0440\u0435\u0445 \u0432\u0434\u043e\u0445\u043e\u0432 \u0438 \u0432\u044b\u0434\u043e\u0445\u043e\u0432 \u0441\u043e\u0445\u0440\u0430\u043d\u044f\u0439\u0442\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435. \u0420\u0430\u0441\u0441\u043b\u0430\u0431\u044c\u0442\u0435\u0441\u044c \u0438<strong> \u043f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 3-5 \u0440\u0430\u0437.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041a\u0430\u043a \u0412\u0430\u043c? \u0412\u044b \u043f\u043e\u043f\u0440\u043e\u0431\u0443\u0435\u0442\u0435 \u044d\u0442\u0438&nbsp;<strong>\u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u0435 \u0438 \u043d\u0435\u0441\u043a\u0443\u0447\u043d\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u043f\u0440\u0435\u0441\u0441\u0430<\/strong>? \u0410 \u0432\u043e\u0442 \u0435\u0449\u0435 \u0438 \u0432\u0438\u0434\u0435\u043e \u043e\u0442 \u041c\u0438\u0448\u0435\u043b\u044c \u041b\u0435\u0432\u0438\u043d \u0441 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u043c\u0438 \u043d\u0430 \u0444\u0438\u0442\u0431\u043e\u043b\u0435, \u043a\u043e\u0442\u043e\u0440\u043e\u0435 \u043f\u043e\u043c\u043e\u0436\u0435\u0442 \u0412\u0430\u043c <strong>\u0432\u0434\u043e\u0445\u043d\u043e\u0432\u0438\u0442\u044c\u0441\u044f<\/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-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"MICHELLE LEWIN Workout: Full Lower Body (No gym \/ No problem)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/GEraF4u_ExU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p>\u041d\u0430\u043f\u0438\u0448\u0438\u0442\u0435 \u043d\u0430\u043c, \u043f\u0440\u043e\u0431\u043e\u0432\u0430\u043b\u0438 \u043b\u0438 \u0412\u044b \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0444\u0438\u0442\u0431\u043e\u043b\u043e\u043c \u0438 \u043f\u043e\u043d\u0440\u0430\u0432\u0438\u043b\u043e\u0441\u044c \u043b\u0438 \u0412\u0430\u043c. \u0415\u0441\u043b\u0438 \u0432\u0430\u043c \u043f\u043e\u043d\u0440\u0430\u0432\u0438\u043b\u0430\u0441\u044c \u044d\u0442\u0430 \u0441\u0442\u0430\u0442\u044c\u044f \u0438 \u043e\u043d\u0430 \u0431\u044b\u043b\u0430 \u043f\u043e\u043b\u0435\u0437\u043d\u043e\u0439, <strong>\u043e\u0431\u044f\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u043e \u043f\u043e\u0434\u0435\u043b\u0438\u0442\u0435\u0441\u044c \u0435\u044e \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>\u0425\u043e\u0442\u0438\u0442\u0435 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u0436\u0438\u0432\u043e\u0442\u0430? \u041f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0444\u0438\u0442\u0431\u043e\u043b\u043e\u043c, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043f\u0440\u0438\u043d\u0435\u0441\u0443\u0442 \u043c\u0430\u0441\u0441\u0443 \u0443\u0434\u043e\u0432\u043e\u043b\u044c\u0441\u0442\u0432\u0438\u044f. \u0423\u0437\u043d\u0430\u0439\u0442\u0435 \u043e 11 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0445 \u0434\u043b\u044f \u043a\u0440\u0430\u0441\u0438\u0432\u043e\u0433\u043e \u043f\u0440\u0435\u0441\u0441\u0430.<\/p>\n","protected":false},"author":25,"featured_media":63316,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[112],"tags":[7108,6448,6316,7486],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-280487","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prohrammy-trenyrovok-y-upraznenyia","8":"tag-7108","9":"tag-6448","10":"tag-6316","11":"tag-7486","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>11 \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 \u0434\u043b\u044f \u0444\u043e\u0440\u043c\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u044f \u043a\u0440\u0430\u0441\u0438\u0432\u043e\u0433\u043e \u043f\u0440\u0435\u0441\u0441\u0430 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0425\u043e\u0442\u0438\u0442\u0435 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u0436\u0438\u0432\u043e\u0442\u0430? \u041f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0444\u0438\u0442\u0431\u043e\u043b\u043e\u043c, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043f\u0440\u0438\u043d\u0435\u0441\u0443\u0442 \u043c\u0430\u0441\u0441\u0443 \u0443\u0434\u043e\u0432\u043e\u043b\u044c\u0441\u0442\u0432\u0438\u044f. \u0423\u0437\u043d\u0430\u0439\u0442\u0435 \u043e 11 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0445 \u0434\u043b\u044f \u043a\u0440\u0430\u0441\u0438\u0432\u043e\u0433\u043e \u043f\u0440\u0435\u0441\u0441\u0430.\" \/>\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\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"11 \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 \u0434\u043b\u044f \u0444\u043e\u0440\u043c\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u044f \u043a\u0440\u0430\u0441\u0438\u0432\u043e\u0433\u043e \u043f\u0440\u0435\u0441\u0441\u0430 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u0425\u043e\u0442\u0438\u0442\u0435 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u0436\u0438\u0432\u043e\u0442\u0430? \u041f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0444\u0438\u0442\u0431\u043e\u043b\u043e\u043c, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043f\u0440\u0438\u043d\u0435\u0441\u0443\u0442 \u043c\u0430\u0441\u0441\u0443 \u0443\u0434\u043e\u0432\u043e\u043b\u044c\u0441\u0442\u0432\u0438\u044f. \u0423\u0437\u043d\u0430\u0439\u0442\u0435 \u043e 11 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0445 \u0434\u043b\u044f \u043a\u0440\u0430\u0441\u0438\u0432\u043e\u0433\u043e \u043f\u0440\u0435\u0441\u0441\u0430.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2019-05-10T07:23:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-09-07T18:08:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.ua\/blog\/wp-content\/uploads\/mageblog\/11-naj-cvikov-lopta-fb-min_1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"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=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"11 \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 \u0434\u043b\u044f \u0444\u043e\u0440\u043c\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u044f \u043a\u0440\u0430\u0441\u0438\u0432\u043e\u0433\u043e \u043f\u0440\u0435\u0441\u0441\u0430\",\"datePublished\":\"2019-05-10T07:23:00+00:00\",\"dateModified\":\"2023-09-07T18:08:17+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/\"},\"wordCount\":903,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/11-naj-cvikov-lopta-fb-min_1.png\",\"keywords\":[\"\u0430\u043a\u0441\u0435\u0441\u0443\u0430\u0440\u0438 \u0434\u043b\u044f \u0442\u0440\u0435\u043d\u0443\u0432\u0430\u043d\u044c\",\"\u0432\u043f\u0440\u0430\u0432\u0438 \u0437 \u0432\u043b\u0430\u0441\u043d\u043e\u044e \u0432\u0430\u0433\u043e\u044e\",\"\u043f\u0440\u0435\u0441\",\"\u0442\u0440\u0435\u043d\u0443\u0432\u0430\u043d\u043d\u044f\"],\"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.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/\",\"url\":\"https:\/\/gymbeam.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/\",\"name\":\"11 \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 \u0434\u043b\u044f \u0444\u043e\u0440\u043c\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u044f \u043a\u0440\u0430\u0441\u0438\u0432\u043e\u0433\u043e \u043f\u0440\u0435\u0441\u0441\u0430 - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/11-naj-cvikov-lopta-fb-min_1.png\",\"datePublished\":\"2019-05-10T07:23:00+00:00\",\"dateModified\":\"2023-09-07T18:08:17+00:00\",\"description\":\"\u0425\u043e\u0442\u0438\u0442\u0435 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u0436\u0438\u0432\u043e\u0442\u0430? \u041f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0444\u0438\u0442\u0431\u043e\u043b\u043e\u043c, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043f\u0440\u0438\u043d\u0435\u0441\u0443\u0442 \u043c\u0430\u0441\u0441\u0443 \u0443\u0434\u043e\u0432\u043e\u043b\u044c\u0441\u0442\u0432\u0438\u044f. \u0423\u0437\u043d\u0430\u0439\u0442\u0435 \u043e 11 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0445 \u0434\u043b\u044f \u043a\u0440\u0430\u0441\u0438\u0432\u043e\u0433\u043e \u043f\u0440\u0435\u0441\u0441\u0430.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/11-naj-cvikov-lopta-fb-min_1.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/11-naj-cvikov-lopta-fb-min_1.png\",\"width\":1200,\"height\":630},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"11 \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 \u0434\u043b\u044f \u0444\u043e\u0440\u043c\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u044f \u043a\u0440\u0430\u0441\u0438\u0432\u043e\u0433\u043e \u043f\u0440\u0435\u0441\u0441\u0430\"}]},{\"@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":"11 \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 \u0434\u043b\u044f \u0444\u043e\u0440\u043c\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u044f \u043a\u0440\u0430\u0441\u0438\u0432\u043e\u0433\u043e \u043f\u0440\u0435\u0441\u0441\u0430 - GymBeam Blog","description":"\u0425\u043e\u0442\u0438\u0442\u0435 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u0436\u0438\u0432\u043e\u0442\u0430? \u041f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0444\u0438\u0442\u0431\u043e\u043b\u043e\u043c, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043f\u0440\u0438\u043d\u0435\u0441\u0443\u0442 \u043c\u0430\u0441\u0441\u0443 \u0443\u0434\u043e\u0432\u043e\u043b\u044c\u0441\u0442\u0432\u0438\u044f. \u0423\u0437\u043d\u0430\u0439\u0442\u0435 \u043e 11 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0445 \u0434\u043b\u044f \u043a\u0440\u0430\u0441\u0438\u0432\u043e\u0433\u043e \u043f\u0440\u0435\u0441\u0441\u0430.","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\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/","og_type":"article","og_title":"11 \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 \u0434\u043b\u044f \u0444\u043e\u0440\u043c\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u044f \u043a\u0440\u0430\u0441\u0438\u0432\u043e\u0433\u043e \u043f\u0440\u0435\u0441\u0441\u0430 - GymBeam Blog","og_description":"\u0425\u043e\u0442\u0438\u0442\u0435 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u0436\u0438\u0432\u043e\u0442\u0430? \u041f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0444\u0438\u0442\u0431\u043e\u043b\u043e\u043c, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043f\u0440\u0438\u043d\u0435\u0441\u0443\u0442 \u043c\u0430\u0441\u0441\u0443 \u0443\u0434\u043e\u0432\u043e\u043b\u044c\u0441\u0442\u0432\u0438\u044f. \u0423\u0437\u043d\u0430\u0439\u0442\u0435 \u043e 11 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0445 \u0434\u043b\u044f \u043a\u0440\u0430\u0441\u0438\u0432\u043e\u0433\u043e \u043f\u0440\u0435\u0441\u0441\u0430.","og_url":"https:\/\/gymbeam.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/","og_site_name":"GymBeam Blog","article_published_time":"2019-05-10T07:23:00+00:00","article_modified_time":"2023-09-07T18:08:17+00:00","og_image":[{"width":1200,"height":630,"url":"https:\/\/gymbeam.ua\/blog\/wp-content\/uploads\/mageblog\/11-naj-cvikov-lopta-fb-min_1.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":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/#article","isPartOf":{"@id":"https:\/\/gymbeam.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"11 \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 \u0434\u043b\u044f \u0444\u043e\u0440\u043c\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u044f \u043a\u0440\u0430\u0441\u0438\u0432\u043e\u0433\u043e \u043f\u0440\u0435\u0441\u0441\u0430","datePublished":"2019-05-10T07:23:00+00:00","dateModified":"2023-09-07T18:08:17+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/"},"wordCount":903,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/11-naj-cvikov-lopta-fb-min_1.png","keywords":["\u0430\u043a\u0441\u0435\u0441\u0443\u0430\u0440\u0438 \u0434\u043b\u044f \u0442\u0440\u0435\u043d\u0443\u0432\u0430\u043d\u044c","\u0432\u043f\u0440\u0430\u0432\u0438 \u0437 \u0432\u043b\u0430\u0441\u043d\u043e\u044e \u0432\u0430\u0433\u043e\u044e","\u043f\u0440\u0435\u0441","\u0442\u0440\u0435\u043d\u0443\u0432\u0430\u043d\u043d\u044f"],"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.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/","url":"https:\/\/gymbeam.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/","name":"11 \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 \u0434\u043b\u044f \u0444\u043e\u0440\u043c\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u044f \u043a\u0440\u0430\u0441\u0438\u0432\u043e\u0433\u043e \u043f\u0440\u0435\u0441\u0441\u0430 - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/11-naj-cvikov-lopta-fb-min_1.png","datePublished":"2019-05-10T07:23:00+00:00","dateModified":"2023-09-07T18:08:17+00:00","description":"\u0425\u043e\u0442\u0438\u0442\u0435 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u0436\u0438\u0432\u043e\u0442\u0430? \u041f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0444\u0438\u0442\u0431\u043e\u043b\u043e\u043c, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043f\u0440\u0438\u043d\u0435\u0441\u0443\u0442 \u043c\u0430\u0441\u0441\u0443 \u0443\u0434\u043e\u0432\u043e\u043b\u044c\u0441\u0442\u0432\u0438\u044f. \u0423\u0437\u043d\u0430\u0439\u0442\u0435 \u043e 11 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0445 \u0434\u043b\u044f \u043a\u0440\u0430\u0441\u0438\u0432\u043e\u0433\u043e \u043f\u0440\u0435\u0441\u0441\u0430.","breadcrumb":{"@id":"https:\/\/gymbeam.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/11-naj-cvikov-lopta-fb-min_1.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/11-naj-cvikov-lopta-fb-min_1.png","width":1200,"height":630},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.ua\/blog\/11-samych-effektyvnych-upraznenyj-s-fytbolom-dlia-formyrovanyia-krasyvoho-pressa\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"11 \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 \u0434\u043b\u044f \u0444\u043e\u0440\u043c\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u044f \u043a\u0440\u0430\u0441\u0438\u0432\u043e\u0433\u043e \u043f\u0440\u0435\u0441\u0441\u0430"}]},{"@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\/280487","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=280487"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/280487\/revisions"}],"predecessor-version":[{"id":494416,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/280487\/revisions\/494416"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/63316"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=280487"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=280487"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=280487"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=280487"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=280487"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}