{"id":287038,"date":"2019-01-09T10:50:00","date_gmt":"2019-01-09T09:50:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=287038"},"modified":"2023-10-17T16:58:33","modified_gmt":"2023-10-17T14:58:33","slug":"6-saveta-kak-da-namalite-telesnite-maznini-ida-uvelichite-muskulnata-masa","status":"publish","type":"post","link":"https:\/\/gymbeam.bg\/blog\/6-saveta-kak-da-namalite-telesnite-maznini-ida-uvelichite-muskulnata-masa\/","title":{"rendered":"6 \u0441\u044a\u0432\u0435\u0442\u0430 \u043a\u0430\u043a \u0434\u0430 \u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435 \u0442\u0435\u043b\u0435\u0441\u043d\u0438\u0442\u0435 \u043c\u0430\u0437\u043d\u0438\u043d\u0438 \u0438 \u0434\u0430 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\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.bg\/blog\/6-saveta-kak-da-namalite-telesnite-maznini-ida-uvelichite-muskulnata-masa\/#1_%D0%A3%D0%92%D0%95%D0%9B%D0%98%D0%A7%D0%95%D0%A2%D0%95_%D0%9F%D0%A0%D0%98%D0%95%D0%9C%D0%90_%D0%9D%D0%90_%D0%91%D0%95%D0%9B%D0%A2%D0%AA%D0%A7%D0%98%D0%9D%D0%98\" title=\"1. \u0423\u0412\u0415\u041b\u0418\u0427\u0415\u0422\u0415 \u041f\u0420\u0418\u0415\u041c\u0410 \u041d\u0410 \u0411\u0415\u041b\u0422\u042a\u0427\u0418\u041d\u0418\">1. \u0423\u0412\u0415\u041b\u0418\u0427\u0415\u0422\u0415 \u041f\u0420\u0418\u0415\u041c\u0410 \u041d\u0410 \u0411\u0415\u041b\u0422\u042a\u0427\u0418\u041d\u0418<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.bg\/blog\/6-saveta-kak-da-namalite-telesnite-maznini-ida-uvelichite-muskulnata-masa\/#2_%D0%A2%D0%A0%D0%95%D0%9D%D0%98%D0%A0%D0%90%D0%99%D0%A2%D0%95_%D0%97%D0%90_%D0%A0%D0%90%D0%A1%D0%A2%D0%95%D0%96_%D0%9D%D0%90_%D0%9C%D0%A3%D0%A1%D0%9A%D0%A3%D0%9B%D0%9D%D0%90%D0%A2%D0%90_%D0%9C%D0%90%D0%A1%D0%90_%D0%90_%D0%9D%D0%95_%D0%97%D0%90_%D0%98%D0%97%D0%93%D0%90%D0%A0%D0%AF%D0%9D%D0%95_%D0%9D%D0%90_%D0%9C%D0%90%D0%97%D0%9D%D0%98%D0%9D%D0%98\" title=\"2. \u0422\u0420\u0415\u041d\u0418\u0420\u0410\u0419\u0422\u0415 \u0417\u0410 \u0420\u0410\u0421\u0422\u0415\u0416 \u041d\u0410 \u041c\u0423\u0421\u041a\u0423\u041b\u041d\u0410\u0422\u0410 \u041c\u0410\u0421\u0410, \u0410 \u041d\u0415 \u0417\u0410 \u0418\u0417\u0413\u0410\u0420\u042f\u041d\u0415 \u041d\u0410 \u041c\u0410\u0417\u041d\u0418\u041d\u0418\">2. \u0422\u0420\u0415\u041d\u0418\u0420\u0410\u0419\u0422\u0415 \u0417\u0410 \u0420\u0410\u0421\u0422\u0415\u0416 \u041d\u0410 \u041c\u0423\u0421\u041a\u0423\u041b\u041d\u0410\u0422\u0410 \u041c\u0410\u0421\u0410, \u0410 \u041d\u0415 \u0417\u0410 \u0418\u0417\u0413\u0410\u0420\u042f\u041d\u0415 \u041d\u0410 \u041c\u0410\u0417\u041d\u0418\u041d\u0418<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.bg\/blog\/6-saveta-kak-da-namalite-telesnite-maznini-ida-uvelichite-muskulnata-masa\/#3_%D0%9D%D0%90%D0%9C%D0%90%D0%9B%D0%95%D0%A2%D0%95_%D0%9F%D0%A0%D0%98%D0%95%D0%9C%D0%90_%D0%9D%D0%90_%D0%92%D0%AA%D0%93%D0%9B%D0%95%D0%A5%D0%98%D0%94%D0%A0%D0%90%D0%A2%D0%98\" title=\"3. \u041d\u0410\u041c\u0410\u041b\u0415\u0422\u0415 \u041f\u0420\u0418\u0415\u041c\u0410 \u041d\u0410 \u0412\u042a\u0413\u041b\u0415\u0425\u0418\u0414\u0420\u0410\u0422\u0418\">3. \u041d\u0410\u041c\u0410\u041b\u0415\u0422\u0415 \u041f\u0420\u0418\u0415\u041c\u0410 \u041d\u0410 \u0412\u042a\u0413\u041b\u0415\u0425\u0418\u0414\u0420\u0410\u0422\u0418<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.bg\/blog\/6-saveta-kak-da-namalite-telesnite-maznini-ida-uvelichite-muskulnata-masa\/#4_%D0%9A%D0%9E%D0%9D%D0%A1%D0%A3%D0%9C%D0%98%D0%A0%D0%90%D0%99%D0%A2%D0%95_%D0%9F%D0%9E%D0%9B%D0%95%D0%97%D0%9D%D0%98_%D0%9C%D0%90%D0%97%D0%9D%D0%98%D0%9D%D0%98\" title=\"4. \u041a\u041e\u041d\u0421\u0423\u041c\u0418\u0420\u0410\u0419\u0422\u0415 \u041f\u041e\u041b\u0415\u0417\u041d\u0418 \u041c\u0410\u0417\u041d\u0418\u041d\u0418\">4. \u041a\u041e\u041d\u0421\u0423\u041c\u0418\u0420\u0410\u0419\u0422\u0415 \u041f\u041e\u041b\u0415\u0417\u041d\u0418 \u041c\u0410\u0417\u041d\u0418\u041d\u0418<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.bg\/blog\/6-saveta-kak-da-namalite-telesnite-maznini-ida-uvelichite-muskulnata-masa\/#5_%D0%9A%D0%9E%D0%9D%D0%A1%D0%A3%D0%9C%D0%98%D0%A0%D0%90%D0%99%D0%A2%D0%95_%D0%A3%D0%9C%D0%95%D0%A0%D0%95%D0%9D%D0%9E_%D0%9A%D0%9E%D0%9B%D0%98%D0%A7%D0%95%D0%A1%D0%A2%D0%92%D0%9E_%D0%9A%D0%90%D0%9B%D0%9E%D0%A0%D0%98%D0%98\" title=\"5. \u041a\u041e\u041d\u0421\u0423\u041c\u0418\u0420\u0410\u0419\u0422\u0415 \u0423\u041c\u0415\u0420\u0415\u041d\u041e \u041a\u041e\u041b\u0418\u0427\u0415\u0421\u0422\u0412\u041e \u041a\u0410\u041b\u041e\u0420\u0418\u0418&nbsp; &nbsp;\">5. \u041a\u041e\u041d\u0421\u0423\u041c\u0418\u0420\u0410\u0419\u0422\u0415 \u0423\u041c\u0415\u0420\u0415\u041d\u041e \u041a\u041e\u041b\u0418\u0427\u0415\u0421\u0422\u0412\u041e \u041a\u0410\u041b\u041e\u0420\u0418\u0418&nbsp; &nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.bg\/blog\/6-saveta-kak-da-namalite-telesnite-maznini-ida-uvelichite-muskulnata-masa\/#6_%D0%98%D0%97%D0%9F%D0%9E%D0%9B%D0%97%D0%92%D0%90%D0%99%D0%A2%D0%95_%D0%9A%D0%90%D0%A0%D0%94%D0%98%D0%9E%D0%A2%D0%9E_%D0%97%D0%90_%D0%98%D0%97%D0%93%D0%90%D0%A0%D0%AF%D0%9D%D0%95_%D0%9D%D0%90_%D0%9C%D0%90%D0%97%D0%9D%D0%98%D0%9D%D0%98_%D0%90_%D0%9D%D0%95_%D0%9D%D0%90_%D0%9A%D0%90%D0%9B%D0%9E%D0%A0%D0%98%D0%98\" title=\"6. \u0418\u0417\u041f\u041e\u041b\u0417\u0412\u0410\u0419\u0422\u0415 \u041a\u0410\u0420\u0414\u0418\u041e\u0422\u041e \u0417\u0410 \u0418\u0417\u0413\u0410\u0420\u042f\u041d\u0415 \u041d\u0410 \u041c\u0410\u0417\u041d\u0418\u041d\u0418, \u0410 \u041d\u0415 \u041d\u0410 \u041a\u0410\u041b\u041e\u0420\u0418\u0418\">6. \u0418\u0417\u041f\u041e\u041b\u0417\u0412\u0410\u0419\u0422\u0415 \u041a\u0410\u0420\u0414\u0418\u041e\u0422\u041e \u0417\u0410 \u0418\u0417\u0413\u0410\u0420\u042f\u041d\u0415 \u041d\u0410 \u041c\u0410\u0417\u041d\u0418\u041d\u0418, \u0410 \u041d\u0415 \u041d\u0410 \u041a\u0410\u041b\u041e\u0420\u0418\u0418<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0414\u0430\u043c\u0438, \u0435\u0434\u0438\u043d\u0441\u0442\u0432\u0435\u043d\u043e \u0442\u044a\u043d\u043a\u0430 \u0433\u0440\u0430\u043d\u0438\u0446\u0430 \u0434\u0435\u043b\u0438&nbsp;<strong>\u043d\u0430\u043c\u0430\u043b\u044f\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0438\u0442\u0435 \u043c\u0430\u0437\u043d\u0438\u043d\u0438 \u0438 \u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430<\/strong>. \u0421\u0442\u0430\u0442\u0438\u0438\u0442\u0435, \u043f\u043e\u0441\u0432\u0435\u0442\u0435\u043d\u0438 \u043d\u0430 \u043a\u0443\u043b\u0442\u0443\u0440\u0438\u0437\u043c\u0430 \u0438 \u0444\u0438\u0442\u043d\u0435\u0441\u0430, \u043a\u043e\u0438\u0442\u043e \u0441\u0430 \u043f\u0440\u0435\u0434\u043d\u0430\u0437\u043d\u0430\u0447\u0435\u043d\u0438 \u0437\u0430 \u043c\u044a\u0436\u0435, \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u043e \u043f\u043e\u0432\u0442\u0430\u0440\u044f\u0442, \u0447\u0435 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u0435 \u0441\u0442\u0440\u0435\u043c\u0438\u0442\u0435 \u043a\u044a\u043c \u043e\u0431\u0435\u043c, \u0430\u043a\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u0441\u0438 \u043c\u0430\u0441\u0430. \u041d\u043e \u0442\u043e\u0432\u0430 <strong>\u043d\u0435 \u0435&nbsp;\u0446\u0435\u043b\u0442\u0430<\/strong>&nbsp;\u043d\u0430 \u043f\u043e\u0432\u0435\u0447\u0435\u0442\u043e \u0436\u0435\u043d\u0438&nbsp;<em>(\u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u043e, \u043e\u0442\u0434\u0430\u0432\u0430\u043c\u0435 \u0441\u0432\u043e\u0438\u0442\u0435 \u043f\u043e\u0447\u0438\u0442\u0430\u043d\u0438\u044f \u043d\u0430 \u0438\u0437\u043a\u043b\u044e\u0447\u0435\u043d\u0438\u044f\u0442\u0430)<\/em>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0421\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u0430\u0439\u0442\u0435 \u0440\u0430\u0441\u0442\u0435\u0436\u0430 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u043c\u0430\u0441\u0430, \u0430\u043a\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u0441\u0435 \u0438\u0437\u0431\u0430\u0432\u0438\u0442\u0435 \u043e\u0442 \u0438\u0437\u043b\u0438\u0448\u043d\u0438\u0442\u0435 \u043c\u0430\u0437\u043d\u0438\u043d\u0438. \u0422\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u0435 \u0445\u0440\u0430\u043d\u0438\u0442\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0438 \u0434\u0430 \u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0438\u043d\u0442\u0435\u043b\u0438\u0433\u0435\u043d\u0442\u0435\u043d \u0438\u0437\u0431\u043e\u0440 \u043f\u0440\u0438 \u0441\u044a\u0441\u0442\u0430\u0432\u044f\u043d\u0435\u0442\u043e \u043d\u0430 \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u043d\u0438\u044f \u0441\u0438 \u0440\u0435\u0436\u0438\u043c, \u0442\u0430\u043a\u0430 \u0447\u0435 \u0434\u0430&nbsp;<strong>\u043d\u0430\u0445\u0440\u0430\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 <\/strong>\u0438 \u0442\u0435&nbsp;\u0434\u0430 \u0440\u0430\u0441\u0442\u0430\u0442. \u041d\u043e&nbsp;<strong>\u0434\u0438\u0435\u0442\u0430\u0442\u0430 \u0441\u0430\u043c\u0430 \u0437\u0430 \u0441\u0435\u0431\u0435 \u0441\u0438 \u043d\u0435 \u0435 \u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u0430<\/strong>. \u0410\u043a\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u0435 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0430, \u043a\u043e\u043c\u0431\u0438\u043d\u0438\u0440\u0430\u0439\u0442\u0435 \u0441\u0438\u043b\u043e\u0432\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0438 \u0432\u0438\u0441\u043e\u043a\u043e\u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u043e \u043a\u0430\u0440\u0434\u0438\u043e. \u041f\u0440\u043e\u0447\u0435\u0442\u0435\u0442\u0435&nbsp;<strong>6 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0441\u044a\u0432\u0435\u0442\u0430,<\/strong>&nbsp;\u043a\u043e\u0438\u0442\u043e \u0449\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0430\u0442 \u0434\u0430 \u043f\u0440\u0435\u043c\u0438\u043d\u0435\u0442\u0435 \u0442\u044a\u043d\u043a\u0430\u0442\u0430 \u0433\u0440\u0430\u043d\u0438\u0446\u0430 \u043c\u0435\u0436\u0434\u0443 <strong>\u0438\u0437\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u043c\u0430\u0441\u0430 \u0438 \u0438\u0437\u0433\u0430\u0440\u044f\u043d\u0435\u0442\u043e \u043d\u0430 \u0438\u0437\u043b\u0438\u0448\u043d\u0438\u0442\u0435 \u043c\u0430\u0437\u043d\u0438\u043d\u0438.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%D0%A3%D0%92%D0%95%D0%9B%D0%98%D0%A7%D0%95%D0%A2%D0%95_%D0%9F%D0%A0%D0%98%D0%95%D0%9C%D0%90_%D0%9D%D0%90_%D0%91%D0%95%D0%9B%D0%A2%D0%AA%D0%A7%D0%98%D0%9D%D0%98\"><\/span>1. \u0423\u0412\u0415\u041b\u0418\u0427\u0415\u0422\u0415 \u041f\u0420\u0418\u0415\u041c\u0410 \u041d\u0410 \u0411\u0415\u041b\u0422\u042a\u0427\u0418\u041d\u0418<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041d\u0435 \u0441\u0435 \u043f\u0440\u0438\u0442\u0435\u0441\u043d\u044f\u0432\u0430\u0439\u0442\u0435 \u0434\u0430 \u043a\u043e\u043d\u0441\u0443\u043c\u0438\u0440\u0430\u0442\u0435 \u043f\u043e\u0432\u0435\u0447\u0435 \u0431\u0435\u043b\u0442\u044a\u0447\u0438\u043d\u0438.&nbsp;<strong>\u0414\u043d\u0435\u0432\u043d\u0438\u044f\u0442 \u043f\u0440\u0438\u0435\u043c \u043d\u0430 \u0431\u0435\u043b\u0442\u044a\u0447\u0438\u043d\u0438 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0435 1.5 \u0434\u043e 2 \u0433\u0440\u0430\u043c\u0430 \u0431\u0435\u043b\u0442\u044a\u0447\u0438\u043d\u0438 <\/strong>\u043d\u0430&nbsp;0.5 kg \u043e\u0442 \u0442\u0435\u043b\u0435\u0441\u043d\u043e\u0442\u043e \u0442\u0435\u0433\u043b\u043e. <em>\u0414\u0430, \u0447\u0435\u0442\u0435\u0442\u0435&nbsp;\u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e.<\/em><\/p>\n\n\n\n<p>\u0422\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0434\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0434\u043e \u043d\u0438\u0432\u043e \u043d\u0430 \u043f\u043e-\u0432\u0438\u0441\u043e\u043a \u043f\u0440\u0438\u0435\u043c \u043d\u0430 \u0431\u0435\u043b\u0442\u044a\u0447\u0438\u043d\u0438, \u043a\u043e\u0438\u0442\u043e \u0434\u0430 \u043f\u0440\u0438\u0435\u043c\u0430\u0442\u0435&nbsp;<strong>\u0440\u0430\u0432\u043d\u043e\u043c\u0435\u0440\u043d\u043e \u043f\u0440\u0435\u0437 \u0446\u0435\u043b\u0438\u044f \u0434\u0435\u043d<\/strong>&nbsp;\u0438 \u043a\u043e\u0438\u0442\u043e \u043f\u043e\u043c\u0430\u0433\u0430\u0442 \u0437\u0430 \u043f\u0440\u0435\u0434\u043f\u0430\u0437\u0432\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430. \u041a\u043e\u0433\u0430\u0442\u043e \u0430\u043c\u0438\u043d\u043e\u043a\u0438\u0441\u0435\u043b\u0438\u043d\u0438\u0442\u0435 \u043f\u043b\u0443\u0432\u0430\u0442 \u0438\u0437 \u043a\u0440\u044a\u0432\u0442\u0430 \u0432\u0438, \u0442\u044f\u043b\u043e\u0442\u043e \u0432\u0438 \u043d\u044f\u043c\u0430 \u0434\u0430 \u0447\u0443\u0432\u0441\u0442\u0432\u0430 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e\u0441\u0442 \u0434\u0430 \u0440\u0430\u0437\u0433\u0440\u0430\u0436\u0434\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430, \u0437\u0430 \u0434\u0430 \u0441\u0438 \u043d\u0430\u0431\u0430\u0432\u0438 \u0430\u043c\u0438\u043d\u043e\u043a\u0438\u0441\u0435\u043b\u0438\u043d\u0438.&nbsp;<strong>\u041a\u0430\u043a\u0432\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u0435 \u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e?<\/strong>&nbsp;\u0417\u0430 \u0437\u0434\u0440\u0430\u0432\u0430 \u0436\u0435\u043d\u0430 \u0441 \u0442\u0435\u0433\u043b\u043e 68 kg \u0434\u043d\u0435\u0432\u043d\u043e\u0442\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u0435 \u043e\u043a\u043e\u043b\u043e 300 \u0433\u0440\u0430\u043c\u0430 .<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-5-2-1124x749.jpg\" alt=\"\u043f\u0440\u043e\u0442\u0435\u0438\u043d \u0437\u0430 \u0437\u0430\u0433\u0443\u0431\u0430 \u043d\u0430 \u0442\u0435\u0433\u043b\u043e \u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u043d \u0440\u0430\u0441\u0442\u0435\u0436\" class=\"wp-image-273752\" style=\"width:843px;height:562px\" title=\"\u043f\u0440\u043e\u0442\u0435\u0438\u043d \u0437\u0430 \u0437\u0430\u0433\u0443\u0431\u0430 \u043d\u0430 \u0442\u0435\u0433\u043b\u043e \u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u043d \u0440\u0430\u0441\u0442\u0435\u0436\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-5-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-5-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-5-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-5-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><em>\u0422\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0434\u043e\u0431\u0430\u0432\u0438\u043c<\/em>, \u0447\u0435 \u0441\u043f\u043e\u0440\u0435\u0434 \u0435\u0434\u043d\u043e \u043f\u0440\u043e\u0443\u0447\u0432\u0430\u043d\u0435 \u043a\u043e\u043d\u0441\u0443\u043c\u0430\u0446\u0438\u044f\u0442\u0430 \u043d\u0430 \u043f\u0440\u0435\u043f\u043e\u0440\u044a\u0447\u0438\u0442\u0435\u043b\u043d\u043e\u0442\u043e \u0434\u043d\u0435\u0432\u043d\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u0431\u0435\u043b\u0442\u044a\u0447\u0438\u043d\u0438 (0.36 g \u043d\u0430 0.5 kg \u043e\u0442 \u0442\u0435\u043b\u0435\u0441\u043d\u043e\u0442\u043e \u0442\u0435\u0433\u043b\u043e) 5 \u043f\u044a\u0442\u0438 \u0434\u043d\u0435\u0432\u043d\u043e, \u043d\u0435 \u043e\u043a\u0430\u0437\u0432\u0430&nbsp;<strong>\u043d\u0435\u0433\u0430\u0442\u0438\u0432\u0435\u043d \u0435\u0444\u0435\u043a\u0442 \u0432\u044a\u0440\u0445\u0443 \u043e\u0442\u043b\u0430\u0433\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0438 \u043c\u0430\u0437\u043d\u0438\u043d\u0438<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041e\u0441\u0432\u0435\u043d \u0442\u043e\u0432\u0430, \u043f\u0440\u0438 \u0445\u0440\u0430\u043d\u0435\u043d\u0435 \u0441 \u0432\u0438\u0441\u043e\u043a\u043e \u0441\u044a\u0434\u044a\u0440\u0436\u0430\u043d\u0438\u0435 \u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u0435 \u0434\u043e\u043a\u0430\u0437\u0430\u043d&nbsp;<strong>\u043f\u043e\u0437\u0438\u0442\u0438\u0432\u0435\u043d \u0435\u0444\u0435\u043a\u0442 \u0432\u044a\u0440\u0445\u0443 \u0438\u0437\u0433\u043e\u0440\u0435\u043d\u0438\u0442\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043f\u0440\u0435\u0437 \u0434\u0435\u043d\u044f<\/strong>. \u0422\u043e\u0432\u0430 \u0441\u0435 \u043f\u0440\u043e\u044f\u0432\u044f\u0432\u0430 \u0447\u0440\u0435\u0437 \u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430\u043d\u0435 \u043d\u0430 \u0431\u0440\u043e\u044f \u043d\u0430 \u0438\u0437\u0433\u043e\u0440\u0435\u043d\u0438\u0442\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0441\u0430\u043c\u0438\u044f \u043f\u0440\u043e\u0446\u0435\u0441 \u043d\u0430 \u0445\u0440\u0430\u043d\u043e\u0441\u043c\u0438\u043b\u0430\u043d\u0435, \u0443\u0441\u0432\u043e\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u043d\u0438\u0442\u0435 \u0432\u0435\u0449\u0435\u0441\u0442\u0432\u0430 \u0438 \u0434\u0438\u0441\u0442\u0440\u0438\u0431\u0443\u0446\u0438\u044f\u0442\u0430 \u0438\u043c \u0432 \u043a\u0440\u044a\u0432\u043e\u043d\u043e\u0441\u043d\u0430\u0442\u0430 \u0441\u0438\u0441\u0442\u0435\u043c\u0430 &#8211; \u0442\u0430\u043a\u0430 \u043d\u0430\u0440\u0435\u0447\u0435\u043d\u0438\u044f&nbsp;<strong><em>\u0442\u0435\u0440\u043c\u0438\u0447\u0435\u043d \u0435\u0444\u0435\u043a\u0442 \u043d\u0430 \u0445\u0440\u0430\u043d\u0438\u0442\u0435 (TEF)<\/em><\/strong> . <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<p><strong>\u0422\u0435\u0440\u043c\u0438\u0447\u0435\u043d \u0435\u0444\u0435\u043a\u0442 \u043d\u0430 \u0445\u0440\u0430\u043d\u0430\u0442\u0430 (TEF)<\/strong> \u0435 \u043c\u044f\u0440\u043a\u0430 \u0437\u0430 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e\u0442\u043e \u0435\u043d\u0435\u0440\u0433\u0438\u044f, \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u043d\u043e \u043f\u0440\u0438 \u0445\u0440\u0430\u043d\u043e\u0441\u043c\u0438\u043b\u0430\u043d\u0435. TEF \u0435 \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u0438\u0442\u0435\u043b\u043d\u043e 10%, \u0442\u0430\u043a\u0430 \u0447\u0435 \u0430\u043a\u043e \u043f\u0440\u0438\u0435\u043c\u0430\u0442\u0435 3000 kcal \u043e\u0442 \u0445\u0440\u0430\u043d\u0430\u0442\u0430 \u0441\u0438, \u043e\u043a\u043e\u043b\u043e 300 kcal \u0449\u0435 \u0441\u0435 \u0438\u0437\u0440\u0430\u0437\u0445\u043e\u0434\u044f\u0442 \u043f\u0440\u0438&nbsp;<strong>\u043f\u0440\u043e\u0446\u0435\u0441\u0438\u0442\u0435 \u043d\u0430 \u0443\u0441\u0432\u043e\u044f\u0432\u0430\u043d\u0435, \u0445\u0440\u0430\u043d\u043e\u0441\u043c\u0438\u043b\u0430\u043d\u0435 \u0438 \u0441\u043a\u043b\u0430\u0434\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u0435\u043d\u0435\u0440\u0433\u0438\u044f.<\/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=\"2_%D0%A2%D0%A0%D0%95%D0%9D%D0%98%D0%A0%D0%90%D0%99%D0%A2%D0%95_%D0%97%D0%90_%D0%A0%D0%90%D0%A1%D0%A2%D0%95%D0%96_%D0%9D%D0%90_%D0%9C%D0%A3%D0%A1%D0%9A%D0%A3%D0%9B%D0%9D%D0%90%D0%A2%D0%90_%D0%9C%D0%90%D0%A1%D0%90_%D0%90_%D0%9D%D0%95_%D0%97%D0%90_%D0%98%D0%97%D0%93%D0%90%D0%A0%D0%AF%D0%9D%D0%95_%D0%9D%D0%90_%D0%9C%D0%90%D0%97%D0%9D%D0%98%D0%9D%D0%98\"><\/span>2. \u0422\u0420\u0415\u041d\u0418\u0420\u0410\u0419\u0422\u0415 \u0417\u0410 \u0420\u0410\u0421\u0422\u0415\u0416 \u041d\u0410 \u041c\u0423\u0421\u041a\u0423\u041b\u041d\u0410\u0422\u0410 \u041c\u0410\u0421\u0410, \u0410 \u041d\u0415 \u0417\u0410 \u0418\u0417\u0413\u0410\u0420\u042f\u041d\u0415 \u041d\u0410 \u041c\u0410\u0417\u041d\u0418\u041d\u0418<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0413\u0443\u0431\u0435\u043d\u0435\u0442\u043e \u043d\u0430 \u0432\u0440\u0435\u043c\u0435 \u0441 \u0431\u0435\u0437\u043a\u0440\u0430\u0439\u043d\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0441 \u043b\u0435\u043a\u0438 \u0442\u0435\u0436\u0435\u0441\u0442\u0438 \u0438 \u0433\u043e\u043b\u044f\u043c \u0431\u0440\u043e\u0439 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u043d\u0435 \u0435&nbsp;<strong>\u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0430\u0442\u0430 \u0440\u0435\u0446\u0435\u043f\u0442\u0430 \u0437\u0430 \u0440\u0430\u0441\u0442\u0435\u0436 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430.<\/strong>&nbsp;\u0412\u043c\u0435\u0441\u0442\u043e \u0442\u043e\u0432\u0430 \u0441\u0435 \u043d\u0430\u0441\u043e\u0447\u0435\u0442\u0435 \u043a\u044a\u043c&nbsp;<strong>\u043a\u043e\u043c\u043f\u043b\u0435\u043a\u0441\u043d\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f,<\/strong> \u043a\u0430\u0442\u043e \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440 \u043a\u043b\u0435\u043a\u043e\u0432\u0435, \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430, \u043f\u0440\u0435\u0441\u0438 \u0438 \u043f\u0440\u0438\u0434\u044a\u0440\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0441\u043a\u0440\u0438\u043f\u0435\u0446. \u0422\u0435\u0437\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0430\u043d\u0433\u0430\u0436\u0438\u0440\u0430\u0442 \u043f\u043e-\u0433\u043e\u043b\u0435\u043c\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438 \u0433\u0440\u0443\u043f\u0438 \u0438&nbsp;<strong>\u0441\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u0430\u0442 \u043f\u043e-\u0433\u043e\u043b\u044f\u043c\u0430 \u0447\u0430\u0441\u0442 \u043e\u0442 \u043e\u0431\u0449\u0430\u0442\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u043c\u0430\u0441\u0430<\/strong>, \u043a\u043e\u0435\u0442\u043e \u0435 \u043f\u0440\u0438\u0447\u0438\u043d\u0430\u0442\u0430 \u0442\u0435 \u0434\u0430 \u0441\u0442\u043e\u044f\u0442 \u0432 \u043e\u0441\u043d\u043e\u0432\u0430\u0442\u0430 \u043d\u0430 \u0432\u0441\u044f\u043a\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430. \u041d\u0430\u0441\u043e\u0447\u0435\u0442\u0435 \u0441\u0435 \u043a\u044a\u043c \u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430\u043d\u0435 \u043d\u0430 \u0442\u0435\u0436\u0435\u0441\u0442\u0438\u0442\u0435, \u0441 \u043a\u043e\u0438\u0442\u043e \u0441\u043b\u0435\u0434 \u0432\u0440\u0435\u043c\u0435 \u0449\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 <strong>\u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043f\u043e&nbsp;5-8 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Untitled_design_5_.jpg\" alt=\"\u043a\u0430\u043a \u0434\u0430 \u043e\u0442\u0441\u043b\u0430\u0431\u043d\u0435\u0442\u0435? \u0441\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u0430\u0446\u0438\u044f \u043d\u0430 \u0440\u0430\u0441\u0442\u0435\u0436\u0430 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430\" style=\"width:843px\" title=\"\u043a\u0430\u043a \u0434\u0430 \u043e\u0442\u0441\u043b\u0430\u0431\u043d\u0435\u0442\u0435? \u0441\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u0430\u0446\u0438\u044f \u043d\u0430 \u0440\u0430\u0441\u0442\u0435\u0436\u0430 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430\"\/><\/figure>\n<\/div>\n\n\n<p>\u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435 \u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0433\u043e\u043b\u044f\u043c \u0431\u0440\u043e\u0439 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f, \u043d\u043e <strong>\u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043f\u043e\u043d\u0435 15-20 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u0441 \u0442\u0435\u0436\u0435\u0441\u0442, \u043a\u043e\u044f\u0442\u043e \u0432\u0438 \u0437\u0430\u0442\u0440\u0443\u0434\u043d\u044f\u0432\u0430 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u043e.&nbsp;<\/strong><\/p>\n\n\n\n<p><span class=\"tadv-color\"><em>\u041a\u043e\u043c\u0431\u0438\u043d\u0430\u0446\u0438\u044f\u0442\u0430 \u043e\u0442 \u0441\u0438\u043b\u043e\u0432\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0441 \u0433\u043e\u043b\u044f\u043c \u0431\u0440\u043e\u0439 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u0435 <strong>\u0438\u0434\u0435\u0430\u043b\u043d\u0430 \u0437\u0430 \u0440\u0430\u0441\u0442\u0435\u0436 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430<\/strong>. <\/em><\/span><span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/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=\"28621,30162,29080,30248,36058,49009,46021,36310,48997\" ><\/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%9D%D0%90%D0%9C%D0%90%D0%9B%D0%95%D0%A2%D0%95_%D0%9F%D0%A0%D0%98%D0%95%D0%9C%D0%90_%D0%9D%D0%90_%D0%92%D0%AA%D0%93%D0%9B%D0%95%D0%A5%D0%98%D0%94%D0%A0%D0%90%D0%A2%D0%98\"><\/span>3. \u041d\u0410\u041c\u0410\u041b\u0415\u0422\u0415 \u041f\u0420\u0418\u0415\u041c\u0410 \u041d\u0410 \u0412\u042a\u0413\u041b\u0415\u0425\u0418\u0414\u0420\u0410\u0422\u0418<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>\u041d\u0430\u043b\u0438 \u0437\u043d\u0430\u0435\u0445\u0442\u0435, \u0447\u0435 \u043d\u044f\u043c\u0430 \u0434\u0430 \u043f\u0440\u043e\u043f\u0443\u0441\u043d\u0435\u043c \u0442\u0430\u0437\u0438 \u0442\u043e\u0447\u043a\u0430?<\/em> \u0414\u0430, \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430&nbsp;<strong>\u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435 \u043a\u043e\u043d\u0441\u0443\u043c\u0430\u0446\u0438\u044f\u0442\u0430 \u043d\u0430 \u0432\u044a\u0433\u043b\u0435\u0445\u0438\u0434\u0440\u0430\u0442\u0438<\/strong> &#8211; \u043d\u0435 \u043d\u0430\u043f\u044a\u043b\u043d\u043e, \u043d\u043e&nbsp;<strong>\u0434\u043e \u0441\u0442\u0435\u043f\u0435\u043d, \u0434\u043e \u043a\u043e\u044f\u0442\u043e \u0442\u044f\u043b\u043e\u0442\u043e \u0432\u0438 \u0433\u0438 \u0438\u0437\u0440\u0430\u0437\u0445\u043e\u0434\u0432\u0430 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e.&nbsp;<\/strong>\u041c\u043d\u043e\u0433\u043e \u043e\u0442 \u043d\u0430\u0441 \u0438\u043c\u0430\u0442 \u0438\u0441\u0442\u0438\u043d\u0441\u043a\u0438 \u043f\u0440\u043e\u0431\u043b\u0435\u043c, \u043a\u043e\u0433\u0430\u0442\u043e \u0441\u0442\u0430\u0432\u0430 \u0432\u044a\u043f\u0440\u043e\u0441 \u0437\u0430 \u043f\u0440\u0438\u0435\u043c\u0430 \u043d\u0430 \u0432\u044a\u0433\u043b\u0435\u0445\u0438\u0434\u0440\u0430\u0442\u0438, \u0430 \u0438\u043c\u0435\u043d\u043d\u043e \u0442\u043e\u0432\u0430 \u0435 \u043f\u0440\u0438\u0447\u0438\u043d\u0430\u0442\u0430 \u0435\u043f\u0438\u0434\u0435\u043c\u0438\u044f\u0442\u0430 \u043e\u0442 \u0437\u0430\u0442\u043b\u044a\u0441\u0442\u044f\u0432\u0430\u043d\u0435 \u0434\u0430 \u0435 \u043e\u0441\u043d\u043e\u0432\u0435\u043d \u043f\u0440\u043e\u0431\u043b\u0435\u043c \u043d\u0430 \u0434\u043d\u0435\u0448\u043d\u043e\u0442\u043e \u043e\u0431\u0449\u0435\u0441\u0442\u0432\u043e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041a\u043e\u043d\u0441\u0443\u043c\u0438\u0440\u0430\u0439\u0442\u0435 \u043f\u043e-\u0433\u043e\u043b\u044f\u043c\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u0432\u044a\u0433\u043b\u0435\u0445\u0438\u0434\u0440\u0430\u0442\u0438 <strong>\u0432 \u043f\u0435\u0440\u0438\u043e\u0434\u0430, \u043a\u043e\u0433\u0430\u0442\u043e \u0449\u0435 \u0438\u043c\u0430\u0442\u0435 \u043d\u0430\u0439-\u0433\u043e\u043b\u0435\u043c\u0438 \u043f\u043e\u043b\u0437\u0438 \u043e\u0442 \u0442\u044f\u0445:<\/strong> <span style=\"color: #ff6600;\"><strong>\u0434\u0432\u0430 \u0447\u0430\u0441\u0430 \u043f\u0440\u0435\u0434\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430<\/strong><\/span><span style=\"color: #ff6600;\"><strong>&nbsp;\u0438 \u0432\u0435\u0434\u043d\u0430\u0433\u0430 \u0441\u043b\u0435\u0434 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430<\/strong><\/span>. \u041f\u043e\u0432\u0435\u0447\u0435\u0442\u043e \u043e\u0442 \u043f\u0440\u0438\u0435\u0442\u0438\u0442\u0435 \u0432\u044a\u0433\u043b\u0435\u0445\u0438\u0434\u0440\u0430\u0442\u0438 \u043f\u0440\u0435\u0437 \u0434\u0435\u043d\u044f \u0431\u0438 \u0442\u0440\u044f\u0431\u0432\u0430\u043b\u043e \u0434\u0430 \u0438\u0434\u0432\u0430\u0442 \u043e\u0442&nbsp;<strong>\u0437\u0435\u043b\u0435\u043d\u0447\u0443\u0446\u0438 \u0441 \u0432\u0438\u0441\u043e\u043a\u043e \u0441\u044a\u0434\u044a\u0440\u0436\u0430\u043d\u0438\u0435 \u043d\u0430 \u0444\u0438\u0431\u0440\u0438<\/strong>. \u0417\u0435\u043b\u0435\u043d\u0447\u0443\u0446\u0438\u0442\u0435 \u0449\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0430\u0442 \u0434\u0430 \u043f\u043e\u0434\u0434\u044a\u0440\u0436\u0430\u0442\u0435 \u0435\u043d\u0435\u0440\u0433\u0438\u044f\u0442\u0430 \u0441\u0438 \u043f\u043e\u0434 \u043a\u043e\u043d\u0442\u0440\u043e\u043b \u0438 \u0435\u0434\u043d\u043e\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e \u0441 \u0442\u043e\u0432\u0430 \u0434\u0430 \u0441\u0435 \u0447\u0443\u0432\u0441\u0442\u0432\u0430\u0442\u0435 \u0441\u0438\u0442\u0438.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Untitled_design_7_.jpg\" alt=\"\u043a\u0430\u043a \u0434\u0430 \u0438\u0437\u0433\u0430\u0440\u044f \u043c\u0430\u0437\u043d\u0438\u043d\u0438\u0442\u0435? \u043f\u0440\u0438\u0435\u043c \u043d\u0430 \u0432\u044a\u0433\u043b\u0435\u0445\u0438\u0434\u0440\u0430\u0442\u0438\" style=\"width:843px\" title=\"\u043a\u0430\u043a \u0434\u0430 \u0438\u0437\u0433\u0430\u0440\u044f \u043c\u0430\u0437\u043d\u0438\u043d\u0438\u0442\u0435? \u043f\u0440\u0438\u0435\u043c \u043d\u0430 \u0432\u044a\u0433\u043b\u0435\u0445\u0438\u0434\u0440\u0430\u0442\u0438\"\/><\/figure>\n<\/div>\n\n\n<p>\u0414\u043e\u0431\u0440\u0430 \u0438\u0437\u0445\u043e\u0434\u043d\u0430 \u0442\u043e\u0447\u043a\u0430 \u0435 \u043f\u0440\u0438\u0435\u043c\u0430\u043d\u0435\u0442\u043e \u043d\u0430&nbsp;<strong>1.5 g \u0432\u044a\u0433\u043b\u0435\u0445\u0438\u0434\u0440\u0430\u0442\u0438 \u043d\u0430 0.5 kg \u0442\u0435\u043b\u0435\u0441\u043d\u043e \u0442\u0435\u0433\u043b\u043e \u043d\u0430 \u0434\u0435\u043d<\/strong>&nbsp;(\u0438\u043b\u0438 1 \u0433\u0440\u0430\u043c \u0432\u044a\u0433\u043b\u0435\u0445\u0438\u0434\u0440\u0430\u0442\u0438 \u043d\u0430 0.5 kg \u043e\u0442 \u0442\u0435\u0433\u043b\u043e\u0442\u043e, \u0430\u043a\u043e \u0441\u0442\u0440\u0430\u0434\u0430\u0442\u0435 \u043e\u0442 \u0437\u0430\u0442\u043b\u044a\u0441\u0442\u044f\u0432\u0430\u043d\u0435). \u0415\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u043e \u0435 \u0434\u0430 \u043e\u0442\u0431\u0435\u043b\u0435\u0436\u0438\u043c, \u0447\u0435 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e\u0442\u043e \u043f\u0440\u0438\u0435\u0442\u0438 \u0432\u044a\u0433\u043b\u0435\u0445\u0438\u0434\u0440\u0430\u0442\u0438 \u0437\u0430\u0432\u0438\u0441\u0438 \u0438 \u043e\u0442 \u0442\u043e\u0432\u0430 \u043a\u043e\u043b\u043a\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u043c\u0435 \u0432 \u0441\u044a\u043e\u0442\u0432\u0435\u0442\u043d\u0438\u044f \u0434\u0435\u043d. \u0412 \u0434\u043d\u0438\u0442\u0435 \u0431\u0435\u0437 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430&nbsp;<strong>\u043d\u0430\u043c\u0430\u043b\u0435\u0442\u0435 \u043f\u0440\u0438\u0435\u043c\u0430 \u043d\u0430 \u0432\u044a\u0433\u043b\u0435\u0445\u0438\u0434\u0440\u0430\u0442\u0438 \u043d\u0430 0.75-1.0 \u0433\u0440\u0430\u043c\u0430 \u043d\u0430 0.5 kg<\/strong> \u043e\u0442 \u0442\u0435\u043b\u0435\u0441\u043d\u043e\u0442\u043e \u0442\u0435\u0433\u043b\u043e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%D0%9A%D0%9E%D0%9D%D0%A1%D0%A3%D0%9C%D0%98%D0%A0%D0%90%D0%99%D0%A2%D0%95_%D0%9F%D0%9E%D0%9B%D0%95%D0%97%D0%9D%D0%98_%D0%9C%D0%90%D0%97%D0%9D%D0%98%D0%9D%D0%98\"><\/span>4. \u041a\u041e\u041d\u0421\u0423\u041c\u0418\u0420\u0410\u0419\u0422\u0415 \u041f\u041e\u041b\u0415\u0417\u041d\u0418 \u041c\u0410\u0417\u041d\u0418\u041d\u0418<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0412 <strong>\u0441\u0442\u0440\u0435\u043c\u0435\u0436\u0430 \u0441\u0438 \u0434\u0430 \u043d\u0430\u043c\u0430\u043b\u044f\u0442 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e\u0442\u043e \u0442\u0435\u043b\u0435\u0441\u043d\u0438 \u043c\u0430\u0437\u043d\u0438\u043d\u0438<\/strong> \u043c\u043d\u043e\u0433\u043e \u0436\u0435\u043d\u0438 \u0434\u0440\u0430\u0441\u0442\u0438\u0447\u043d\u043e \u043d\u0430\u043c\u0430\u043b\u044f\u0432\u0430\u0442 \u043f\u0440\u0438\u0435\u043c\u0430 \u043d\u0430 \u043c\u0430\u0437\u043d\u0438\u043d\u0438. \u0420\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u044a\u0442 \u0432 \u043f\u043e\u0432\u0435\u0447\u0435\u0442\u043e \u0441\u043b\u0443\u0447\u0430\u0438 \u0435 \u043e\u0431\u0440\u0430\u0442\u0435\u043d &#8211; \u0442\u0435 \u043d\u0435 \u043e\u0442\u0441\u043b\u0430\u0431\u0432\u0430\u0442, \u0430 \u0434\u043e\u0440\u0438 \u043f\u043e\u043b\u0443\u0447\u0430\u0432\u0430\u0442&nbsp;<strong>\u043a\u043e\u0441\u043e\u043f\u0430\u0434<\/strong>, \u0432\u043b\u043e\u0448\u0430\u0432\u0430 \u0441\u0435 \u0441\u044a\u0441\u0442\u043e\u044f\u043d\u0438\u0435\u0442\u043e \u043d\u0430 \u043d\u043e\u043a\u0442\u0438\u0442\u0435 \u0438 \u043a\u043e\u0436\u0430\u0442\u0430 \u0438\u043c. \u041c\u0430\u0437\u043d\u0438\u043d\u0438\u0442\u0435 \u0438\u0433\u0440\u0430\u044f\u0442 \u0432\u0430\u0436\u043d\u0430 \u0440\u043e\u043b\u044f \u043f\u0440\u0438 \u043f\u043e\u0434\u0434\u044a\u0440\u0436\u0430\u043d\u0435 \u043d\u0430 \u043e\u043f\u0442\u0438\u043c\u0430\u043b\u043d\u0430\u0442\u0430 \u0441\u0442\u0440\u0443\u043a\u0442\u0443\u0440\u0430 \u043d\u0430 \u043a\u043b\u0435\u0442\u043a\u0438\u0442\u0435 \u0438 \u0445\u043e\u0440\u043c\u043e\u043d\u0430\u043b\u043d\u0438\u044f \u0431\u0430\u043b\u0430\u043d\u0441, \u0442\u0435&nbsp;<strong>\u0441\u0430 \u043a\u043b\u044e\u0447\u043e\u0432\u0438 \u043f\u0440\u0438 \u043f\u043e\u0434\u043f\u043e\u043c\u0430\u0433\u0430\u043d\u0435 \u043d\u0430 \u0441\u0440\u0435\u0434\u0430\u0442\u0430<\/strong>&nbsp;\u0437\u0430 \u0438\u0437\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u043c\u0430\u0441\u0430. \u0421\u044a\u0449\u043e \u0442\u0430\u043a\u0430 \u0441\u0430 \u0432\u0430\u0436\u043d\u0438 \u0438 \u0437\u0430 \u043f\u043e\u0434\u0434\u044a\u0440\u0436\u0430\u043d\u0435 \u043d\u0430&nbsp;<strong>\u0447\u0443\u0432\u0441\u0442\u0432\u043e\u0442\u043e \u043d\u0430 \u0441\u0438\u0442\u043e\u0441\u0442.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0421\u0442\u0440\u0435\u043c\u0435\u0442\u0435 \u0441\u0435 \u0434\u0430 \u043a\u043e\u043d\u0441\u0443\u043c\u0438\u0440\u0430\u0442\u0435 \u043e\u043a\u043e\u043b\u043e&nbsp;<strong>0.5 \u0433\u0440\u0430\u043c\u0430 \u043c\u0430\u0437\u043d\u0438\u043d\u0438 \u043d\u0430 \u0432\u0441\u0435\u043a\u0438 0.5 kg \u043e\u0442 \u0442\u0435\u043b\u0435\u0441\u043d\u043e\u0442\u043e \u0442\u0435\u0433\u043b\u043e<\/strong>&nbsp;\u0434\u043d\u0435\u0432\u043d\u043e. \u0422\u043e\u0432\u0430 \u043e\u0437\u043d\u0430\u0447\u0430\u0432\u0430, \u0447\u0435 \u0436\u0435\u043d\u0430 \u0441 \u0442\u0435\u0433\u043b\u043e 68 kg \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u043a\u043e\u043d\u0441\u0443\u043c\u0438\u0440\u0430 68 \u0433\u0440\u0430\u043c\u0430 \u043c\u0430\u0437\u043d\u0438\u043d\u0438 \u0434\u043d\u0435\u0432\u043d\u043e. \u0423\u0432\u0435\u0440\u0435\u0442\u0435 \u0441\u0435 \u0432 \u0442\u043e\u0432\u0430, \u0447\u0435 \u043f\u0440\u0438\u0435\u043c\u0430\u0442\u0435 \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u043d\u0438 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u0438, \u043a\u043e\u0438\u0442\u043e \u0441\u0430 \u0438\u0437\u0442\u043e\u0447\u043d\u0438\u0446\u0438 \u043d\u0430 \u043f\u043e\u043b\u0435\u0437\u043d\u0438 \u043c\u0430\u0437\u043d\u0438\u043d\u0438, \u0437\u0430 \u0434\u0430 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0441\u0435 \u0432\u044a\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u043e\u0442 <strong>\u043f\u0440\u0435\u0434\u0438\u043c\u0441\u0442\u0432\u0430\u0442\u0430 \u043d\u0430 \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0438\u0442\u0435 \u0432\u0438\u0434\u043e\u0432\u0435 \u043c\u0430\u0437\u043d\u0438\u043d\u0438<\/strong>&nbsp;(\u043e\u043c\u0435\u0433\u0430-3 \u0438 \u043e\u043c\u0435\u0433\u0430-6 \u043c\u0430\u0441\u0442\u043d\u0438 \u043a\u0438\u0441\u0435\u043b\u0438\u043d\u0438, \u043c\u043e\u043d\u043e\u043d\u0435\u043d\u0430\u0441\u0438\u0442\u0435\u043d\u0438 \u0438 \u043d\u0430\u0441\u0438\u0442\u0435\u043d\u0438 \u043c\u0430\u0437\u043d\u0438\u043d\u0438).<\/p>\n\n\n\n<p><strong>\u041f\u0440\u0438\u043c\u0435\u0440\u0438 \u0437\u0430 \u043f\u043e\u043b\u0435\u0437\u043d\u0438 \u043c\u0430\u0437\u043d\u0438\u043d\u0438:<\/strong> \u0441\u044c\u043e\u043c\u0433\u0430, \u0441\u0430\u0440\u0434\u0438\u043d\u0438, \u043e\u0440\u0435\u0445\u0438, \u043b\u0435\u043d\u0435\u043d\u0438 \u0438 <a href=\"https:\/\/gymbeam.bg\/blog\/tag\/\u0447\u0438\u0430\/\" class=\"ek-link\">\u0447\u0438\u044f \u0441\u0435\u043c\u0435\u043d\u0430<\/a>, \u044f\u0434\u043a\u0438 \u043c\u0430\u043a\u0430\u0434\u0430\u043c\u0438\u044f, \u0430\u0432\u043e\u043a\u0430\u0434\u043e, \u0437\u0435\u0445\u0442\u0438\u043d, \u043a\u043e\u043d\u043e\u043f\u0435\u043d\u043e \u043c\u0430\u0441\u043b\u043e, \u0436\u044a\u043b\u0442\u044a\u0446\u0438 \u0438 \u043a\u043e\u043a\u043e\u0441\u043e\u0432\u043e \u043c\u0430\u0441\u043b\u043e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%D0%9A%D0%9E%D0%9D%D0%A1%D0%A3%D0%9C%D0%98%D0%A0%D0%90%D0%99%D0%A2%D0%95_%D0%A3%D0%9C%D0%95%D0%A0%D0%95%D0%9D%D0%9E_%D0%9A%D0%9E%D0%9B%D0%98%D0%A7%D0%95%D0%A1%D0%A2%D0%92%D0%9E_%D0%9A%D0%90%D0%9B%D0%9E%D0%A0%D0%98%D0%98\"><\/span>5. \u041a\u041e\u041d\u0421\u0423\u041c\u0418\u0420\u0410\u0419\u0422\u0415 \u0423\u041c\u0415\u0420\u0415\u041d\u041e \u041a\u041e\u041b\u0418\u0427\u0415\u0421\u0422\u0412\u041e \u041a\u0410\u041b\u041e\u0420\u0418\u0418&nbsp; &nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041f\u043e\u043c\u043d\u0435\u0442\u0435, \u0432\u0438\u0435&nbsp;<strong>\u043d\u0435 \u0441\u0442\u0435 \u043d\u0430 \u0434\u0438\u0435\u0442\u0430<\/strong>. \u041e\u043f\u0438\u0442\u0432\u0430\u0439\u0442\u0435 \u0441\u0435 \u0434\u0430 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u0441\u0438 \u043c\u0430\u0441\u0430, \u0434\u043e\u043a\u0430\u0442\u043e \u0433\u043e\u0440\u0438\u0442\u0435 \u043c\u0430\u0437\u043d\u0438\u043d\u0438. \u0412\u0441\u044f\u043a\u0430 \u0436\u0435\u043d\u0430, \u043a\u043e\u044f\u0442\u043e \u0438\u0441\u043a\u0430 \u0434\u0430 \u0434\u0430\u0434\u0435 \u043c\u0430\u043a\u0441\u0438\u043c\u0443\u043c\u0430 \u043e\u0442 \u0441\u0435\u0431\u0435 \u0441\u0438 \u0432\u044a\u0432 \u0444\u0438\u0442\u043d\u0435\u0441 \u0437\u0430\u043b\u0430\u0442\u0430, \u0438\u043c\u0430 \u043d\u0443\u0436\u0434\u0430 \u043e\u0442&nbsp;<strong>\u0431\u0430\u043b\u0430\u043d\u0441\u0438\u0440\u0430\u043d \u043f\u0440\u0438\u0435\u043c \u043d\u0430 \u043c\u0430\u043a\u0440\u043e\u043d\u0443\u0442\u0440\u0438\u0435\u043d\u0442\u0438 \u0438 \u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043a\u0430\u043b\u043e\u0440\u0438\u0438,<\/strong>&nbsp;\u0437\u0430 \u0434\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435 \u0440\u0430\u0441\u0442\u0435\u0436 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430 \u0438 \u0438\u0437\u0433\u0430\u0440\u044f\u043d\u0435 \u043d\u0430 \u043c\u0430\u0437\u043d\u0438\u043d\u0438. \u0412 \u0441\u044a\u043e\u0442\u0432\u0435\u0442\u0441\u0442\u0432\u0438\u0435 \u0441 \u0442\u043e\u0432\u0430 \u0441\u0430 \u0438 \u043f\u0440\u0435\u0434\u043b\u043e\u0436\u0435\u043d\u0438\u0442\u0435 \u0441\u044a\u0432\u0435\u0442\u0438.<\/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<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>\u041c\u0410\u041a\u0420\u041e\u041d\u0423\u0422\u0420\u0418\u0415\u041d\u0422\u0418<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>\u0413\u0420\u0410\u041c\u041e\u0412\u0415 \u0417\u0410 0,5 \u0422\u0415\u041b\u0415\u0421\u041d\u041e \u0422\u0415\u0413\u041b\u041e<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>\u041a\u0410\u041b\u041e\u0420\u0418\u0418 \u041d\u0410 \u0413\u0420\u0410\u041c<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>\u041a\u0410\u041b\u041e\u0420\u0418\u0418 \u0417\u0410 \u041a\u041e\u041d\u0421\u0423\u041c\u0418\u0420\u0410\u041d\u0415<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u041f\u0420\u041e\u0422\u0415\u0418\u041d\u0418<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">900<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0412\u042a\u0413\u041b\u0415\u0425\u0418\u0414\u0420\u0410\u0422\u0418<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">900<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u041c\u0410\u0417\u041d\u0418\u041d\u0418<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">9<\/td><td class=\"has-text-align-center\" data-align=\"center\">675<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><em>\u041f\u0440\u0438\u043c\u0435\u0440 \u0437\u0430 \u043c\u0430\u043a\u0440\u043e\u043d\u0443\u0442\u0440\u0438\u0435\u043d\u0442\u0438\u0442\u0435 \u0438 \u043a\u0430\u043b\u043e\u0440\u0438\u0438\u0442\u0435 \u0437\u0430 \u0436\u0435\u043d\u0430 \u0441 \u0442\u0435\u0433\u043b\u043e 68 kg<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-1124x749.jpeg\" alt=\"\u043a\u043e\u043b\u043a\u043e \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0434\u0430 \u043f\u0440\u0438\u0435\u043c\u0430\u043c\u0435, \u0437\u0430 \u0434\u0430 \u0438\u0437\u0433\u0430\u0440\u044f\u043c\u0435 \u043c\u0430\u0437\u043d\u0438\u043d\u0438\" class=\"wp-image-273766\" style=\"width:843px;height:562px\" title=\"\u043a\u043e\u043b\u043a\u043e \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0434\u0430 \u043f\u0440\u0438\u0435\u043c\u0430\u043c\u0435, \u0437\u0430 \u0434\u0430 \u0438\u0437\u0433\u0430\u0440\u044f\u043c\u0435 \u043c\u0430\u0437\u043d\u0438\u043d\u0438\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%D0%98%D0%97%D0%9F%D0%9E%D0%9B%D0%97%D0%92%D0%90%D0%99%D0%A2%D0%95_%D0%9A%D0%90%D0%A0%D0%94%D0%98%D0%9E%D0%A2%D0%9E_%D0%97%D0%90_%D0%98%D0%97%D0%93%D0%90%D0%A0%D0%AF%D0%9D%D0%95_%D0%9D%D0%90_%D0%9C%D0%90%D0%97%D0%9D%D0%98%D0%9D%D0%98_%D0%90_%D0%9D%D0%95_%D0%9D%D0%90_%D0%9A%D0%90%D0%9B%D0%9E%D0%A0%D0%98%D0%98\"><\/span>6. \u0418\u0417\u041f\u041e\u041b\u0417\u0412\u0410\u0419\u0422\u0415 \u041a\u0410\u0420\u0414\u0418\u041e\u0422\u041e \u0417\u0410 \u0418\u0417\u0413\u0410\u0420\u042f\u041d\u0415 \u041d\u0410 \u041c\u0410\u0417\u041d\u0418\u041d\u0418, \u0410 \u041d\u0415 \u041d\u0410 \u041a\u0410\u041b\u041e\u0420\u0418\u0418<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u0415\u0434\u043d\u0430 \u043e\u0442 \u043d\u0430\u0439-\u0433\u043e\u043b\u0435\u043c\u0438\u0442\u0435 \u0433\u0440\u0435\u0448\u043a\u0438<\/strong>, \u043a\u043e\u044f\u0442\u043e \u0445\u043e\u0440\u0430\u0442\u0430 \u043f\u0440\u0430\u0432\u044f\u0442, \u043a\u043e\u0433\u0430\u0442\u043e \u0441\u0435 \u043e\u043f\u0438\u0442\u0432\u0430\u0442 \u0434\u0430 \u0438\u0437\u0433\u043e\u0440\u044f\u0442 \u0442\u0435\u043b\u0435\u0441\u043d\u0438\u0442\u0435 \u043c\u0430\u0437\u043d\u0438\u043d\u0438 \u0435, \u0447\u0435 \u043f\u0440\u0435\u043a\u0430\u0440\u0432\u0430\u0442 \u0447\u0430\u0441\u043e\u0432\u0435 \u0432 \u043a\u0430\u0440\u0438\u0434\u0438\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438. \u0422\u043e\u0432\u0430&nbsp;<strong>\u0440\u0430\u0431\u043e\u0442\u0438 \u043f\u0440\u0438 \u0438\u0437\u0433\u0430\u0440\u044f\u043d\u0435 \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438<\/strong>, \u043d\u043e \u0441\u044a\u0449\u043e \u0442\u0430\u043a\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0434\u043e\u0432\u0435\u0434\u0435 \u0434\u043e \u0441\u0438\u043b\u0435\u043d \u043a\u0430\u043b\u043e\u0440\u0438\u0435\u043d \u0434\u0435\u0444\u0438\u0446\u0438\u0442, \u043a\u043e\u0433\u0430\u0442\u043e \u0432\u0430\u0448\u0435\u0442\u043e \u0442\u044f\u043b\u043e \u0449\u0435 \u0437\u0430\u043f\u043e\u0447\u043d\u0435 \u0434\u0430&nbsp;<strong>\u0440\u0430\u0437\u0433\u0440\u0430\u0436\u0434\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430<\/strong>&nbsp;\u0441 \u043f\u0440\u0438\u043e\u0440\u0438\u0442\u0435\u0442 \u043f\u0440\u0435\u0434 \u0442\u0435\u043b\u0435\u0441\u043d\u0438\u0442\u0435 \u043c\u0430\u0437\u043d\u0438\u043d\u0438. \u0412\u043c\u0435\u0441\u0442\u043e \u0442\u043e\u0432\u0430 \u043f\u0440\u043e\u0431\u0432\u0430\u0439\u0442\u0435&nbsp;<strong>\u0432\u0438\u0441\u043e\u043a\u043e\u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u0430\u0442\u0430 \u0438\u043d\u0442\u0435\u0440\u0432\u0430\u043b\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 (HIIT)<\/strong> \u043a\u0430\u0442\u043e \u043e\u0441\u043d\u043e\u0432\u043d\u0430 \u0444\u043e\u0440\u043c\u0430 \u043d\u0430 \u043a\u0430\u0440\u0434\u0438\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430. \u0417\u0430\u0449\u043e? \u0417\u0430 HIIT \u0435 \u0434\u043e\u043a\u0430\u0437\u0430\u043d\u043e, \u0447\u0435 \u0437\u0430\u043f\u0430\u0437\u0432\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430, \u0434\u043e\u043a\u0430\u0442\u043e \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430 \u043c\u0430\u0437\u043d\u0438\u043d\u0438\u0442\u0435 \u043a\u0430\u0442\u043e \u0433\u043e\u0440\u0438\u0432\u043e. &nbsp;\u0410 \u0438\u043c\u0435\u043d\u043d\u043e \u0442\u043e\u0432\u0430 \u0435 \u043f\u0435\u0447\u0435\u043b\u0438\u0432\u0448\u0430\u0442\u0430 \u043a\u043e\u043c\u0431\u0438\u043d\u0430\u0446\u0438\u044f! <span style=\"color: #ff6600;\">[4-5]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Untitled_design_8_.jpg\" alt=\"\u043a\u0430\u0440\u0434\u0438\u043e \u0437\u0430 \u0437\u0430\u0433\u0443\u0431\u0430 \u043d\u0430 \u0442\u0435\u0433\u043b\u043e \u0438 \u0438\u0437\u0433\u0430\u0440\u044f\u043d\u0435 \u043d\u0430 \u043c\u0430\u0437\u043d\u0438\u043d\u0438\" style=\"width:843px\" title=\"\u043a\u0430\u0440\u0434\u0438\u043e \u0437\u0430 \u0437\u0430\u0433\u0443\u0431\u0430 \u043d\u0430 \u0442\u0435\u0433\u043b\u043e \u0438 \u0438\u0437\u0433\u0430\u0440\u044f\u043d\u0435 \u043d\u0430 \u043c\u0430\u0437\u043d\u0438\u043d\u0438\"\/><\/figure>\n<\/div>\n\n\n<p>\u0421\u043b\u0435\u0434 3 \u0434\u043e 5-\u043c\u0438\u043d\u0443\u0442\u043d\u0430 \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u0442\u0435 \u043f\u044a\u0440\u0432\u0438\u044f \u0441\u0438 \u0438\u043d\u0442\u0435\u0440\u0432\u0430\u043b \u043a\u0430\u0442\u043e \u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f&nbsp;<strong>60 \u0441\u0435\u043a\u0443\u043d\u0434\u0438 \u0441 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u0430 \u0441\u043a\u043e\u0440\u043e\u0441\u0442<\/strong>. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0441\u0438 \u043e\u0441\u0442\u0430\u0432\u0430\u0442\u0435 \u043c\u0430\u043b\u043a\u043e \u0432\u0440\u0435\u043c\u0435 \u0437\u0430 \u043f\u043e\u0447\u0438\u0432\u043a\u0430, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u044a\u0440\u0434\u0435\u0447\u043d\u0438\u044f\u0442 \u0432\u0438 \u0440\u0438\u0442\u044a\u043c \u0441\u0435 \u0443\u0441\u043f\u043e\u043a\u043e\u0438, \u043a\u043e\u0435\u0442\u043e \u0431\u0438 \u0442\u0440\u044f\u0431\u0432\u0430\u043b\u043e \u0434\u0430 \u043e\u0442\u043d\u0435\u043c\u0435 \u043e\u043a\u043e\u043b\u043e&nbsp;<strong>2-4 \u043c\u0438\u043d\u0443\u0442\u0438<\/strong>. \u0412 \u0442\u043e\u0437\u0438 \u043c\u043e\u043c\u0435\u043d\u0442 \u0441\u0442\u0435 \u0433\u043e\u0442\u043e\u0432\u0438 \u0437\u0430 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u0430 \u0441\u043a\u043e\u0440\u043e\u0441\u0442. \u041a\u043b\u044e\u0447\u044a\u0442 \u043f\u0440\u0438 HIIT \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0435 \u0434\u0430 \u0434\u0430\u0434\u0435\u0442\u0435 \u043c\u0430\u043a\u0441\u0438\u043c\u0443\u043c\u0430 \u043e\u0442 \u0441\u0435\u0431\u0435 \u0441\u0438 \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0440\u0430\u0431\u043e\u0442\u043d\u0438\u0442\u0435 \u0438\u043d\u0442\u0435\u0440\u0432\u0430\u043b\u0438 \u0438 <strong>\u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u043d\u0430 \u043f\u044a\u043b\u043d\u0438 \u043e\u0431\u043e\u0440\u043e\u0442\u0438<\/strong>. \u0412 \u043e\u0431\u0440\u0430\u0442\u0435\u043d \u0441\u043b\u0443\u0447\u0430\u0439 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438\u0442\u0435 \u0432\u0438 \u0449\u0435 \u0441\u0430 \u0440\u0430\u0437\u043e\u0447\u0430\u0440\u043e\u0432\u0430\u0449\u0438.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>HIIT \u0435&nbsp;\u043c\u0435\u0442\u043e\u0434, \u043c\u043d\u043e\u0433\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u0449 \u0437\u0430 \u0442\u044f\u043b\u043e\u0442\u043e, \u043d\u0435 \u0433\u043e \u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u0432\u0441\u0435\u043a\u0438 \u0434\u0435\u043d. \u0418\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0439\u0442\u0435 \u0442\u0430\u043a\u0438\u0432\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438<strong> 1-3 \u0441\u0435\u0434\u043c\u0438\u0447\u043d\u043e \u0441 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u043e \u0432\u0438\u0441\u043e\u043a\u043e \u043d\u0438\u0432\u043e<\/strong>. \u0410\u043a\u043e \u0438\u043c\u0430\u0442\u0435 \u0447\u0443\u0432\u0441\u0442\u0432\u043e\u0442\u043e, \u0447\u0435 HIIT \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0438\u0437\u0447\u0435\u0440\u043f\u0432\u0430\u0442 \u0435\u043d\u0435\u0440\u0433\u0438\u044f\u0442\u0430 \u0432\u0438 \u0437\u0430 \u0441\u0438\u043b\u043e\u0432\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430, \u043f\u0440\u0435\u0441\u043a\u043e\u0447\u0435\u0442\u0435 \u0433\u0438.<\/p>\n\n\n\n<p>\u041a\u0430\u043a\u0432\u043e \u043c\u0438\u0441\u043b\u0438\u0442\u0435 \u0437\u0430 \u0442\u0435\u0437\u0438 \u0438\u0434\u0435\u0438? \u0421\u043f\u043e\u0434\u0435\u043b\u0435\u0442\u0435 \u0441 \u043d\u0430\u0441 \u0432 \u043a\u043e\u043c\u0435\u043d\u0442\u0430\u0440 \u0432\u0430\u0448\u0435\u0442\u043e \u043c\u043d\u0435\u043d\u0438\u0435 \u0438 \u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u043e, \u0430\u043a\u043e \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430 \u0432\u0438 \u0435 \u0445\u0430\u0440\u0435\u0441\u0430\u043b\u0430, <strong>\u0441\u043f\u043e\u0434\u0435\u043b\u0435\u0442\u0435 \u044f \u0441 \u043f\u0440\u0438\u044f\u0442\u0435\u043b\u0438.&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNuts and Seeds\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>\u0418\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u043e\u0442\u0441\u043b\u0430\u0431\u043d\u0435\u0442\u0435 \u0438 \u0434\u0430 \u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435 \u0442\u0435\u043b\u0435\u0441\u043d\u0438\u0442\u0435 \u043c\u0430\u0437\u043d\u0438\u043d\u0438? \u041f\u0440\u043e\u0447\u0435\u0442\u0435\u0442\u0435 6 \u0441\u044a\u0432\u0435\u0442\u0430 \u043a\u0430\u043a \u0434\u0430 \u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435 \u0442\u0435\u043b\u0435\u0441\u043d\u0438\u0442\u0435 \u043c\u0430\u0437\u043d\u0438\u043d\u0438 \u0438 \u0434\u0430 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430 \u0432\u0435\u0434\u043d\u044a\u0436 \u0437\u0430\u0432\u0438\u043d\u0430\u0433\u0438!<\/p>\n","protected":false},"author":25,"featured_media":165187,"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":[96],"tags":[6367,7183,7435],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-287038","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ydey-y-svety","8":"tag-6367","9":"tag-7183","10":"tag-7435","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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\u0442\u0435\u043b\u0435\u0441\u043d\u0438\u0442\u0435 \u043c\u0430\u0437\u043d\u0438\u043d\u0438 \u0438 \u0434\u0430 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430 \u0432\u0435\u0434\u043d\u044a\u0436 \u0437\u0430\u0432\u0438\u043d\u0430\u0433\u0438!\" \/>\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\/6-saveta-kak-da-namalite-telesnite-maznini-ida-uvelichite-muskulnata-masa\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 \u0441\u044a\u0432\u0435\u0442\u0430 \u043a\u0430\u043a \u0434\u0430 \u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435 \u0442\u0435\u043b\u0435\u0441\u043d\u0438\u0442\u0435 \u043c\u0430\u0437\u043d\u0438\u043d\u0438 \u0438 \u0434\u0430 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u0435 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