{"id":288282,"date":"2019-06-20T09:32:00","date_gmt":"2019-06-20T07:32:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=288282"},"modified":"2024-01-31T14:47:10","modified_gmt":"2024-01-31T13:47:10","slug":"6-bolshych-oshybok-silovych-trenirovok","status":"publish","type":"post","link":"https:\/\/gymbeam.ua\/blog\/6-bolshych-oshybok-silovych-trenirovok\/","title":{"rendered":"6 \u0441\u0430\u043c\u044b\u0445 \u0431\u043e\u043b\u044c\u0448\u0438\u0445 \u043e\u0448\u0438\u0431\u043e\u043a \u0432 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445"},"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\/6-bolshych-oshybok-silovych-trenirovok\/#%D0%9E%D1%88%D0%B8%D0%B1%D0%BA%D0%B0_1_%D0%B2%D1%8B_%D1%81%D0%BB%D0%B8%D1%88%D0%BA%D0%BE%D0%BC_%D1%81%D0%BE%D1%81%D1%80%D0%B5%D0%B4%D0%BE%D1%82%D0%BE%D1%87%D0%B5%D0%BD%D1%8B_%D0%BD%D0%B0_%D0%B2%D1%81%D0%BF%D0%BE%D0%BC%D0%BE%D0%B3%D0%B0%D1%82%D0%B5%D0%BB%D1%8C%D0%BD%D1%8B%D1%85_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F%D1%85\" title=\"\u041e\u0448\u0438\u0431\u043a\u0430 1: \u0432\u044b \u0441\u043b\u0438\u0448\u043a\u043e\u043c \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0435\u043d\u044b \u043d\u0430 \u0432\u0441\u043f\u043e\u043c\u043e\u0433\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0445\">\u041e\u0448\u0438\u0431\u043a\u0430 1: \u0432\u044b \u0441\u043b\u0438\u0448\u043a\u043e\u043c \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0435\u043d\u044b \u043d\u0430 \u0432\u0441\u043f\u043e\u043c\u043e\u0433\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0445<\/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\/6-bolshych-oshybok-silovych-trenirovok\/#%D0%9E%D1%88%D0%B8%D0%B1%D0%BA%D0%B0_2_%D0%92%D0%BE_%D0%B2%D1%80%D0%B5%D0%BC%D1%8F_%D0%BC%D0%BD%D0%BE%D0%B3%D0%BE%D1%81%D1%83%D1%81%D1%82%D0%B0%D0%B2%D0%BD%D1%8B%D1%85_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B9_%D0%B2%D1%8B_%D1%81%D0%B8%D0%BB%D1%8C%D0%BD%D0%BE_%D1%81%D0%BE%D1%81%D1%80%D0%B5%D0%B4%D0%BE%D1%82%D0%B0%D1%87%D0%B8%D0%B2%D0%B0%D0%B5%D1%82%D0%B5%D1%81%D1%8C_%D0%BD%D0%B0_%D0%BC%D1%8B%D1%88%D1%86%D0%B5_%D0%B0_%D0%BD%D0%B5_%D0%BD%D0%B0_%D0%B4%D0%B2%D0%B8%D0%B6%D0%B5%D0%BD%D0%B8%D0%B8\" title=\"\u041e\u0448\u0438\u0431\u043a\u0430 2: \u0412\u043e \u0432\u0440\u0435\u043c\u044f \u043c\u043d\u043e\u0433\u043e\u0441\u0443\u0441\u0442\u0430\u0432\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0432\u044b \u0441\u0438\u043b\u044c\u043d\u043e \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u0430\u0447\u0438\u0432\u0430\u0435\u0442\u0435\u0441\u044c \u043d\u0430 \u043c\u044b\u0448\u0446\u0435, \u0430 \u043d\u0435 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0438\">\u041e\u0448\u0438\u0431\u043a\u0430 2: \u0412\u043e \u0432\u0440\u0435\u043c\u044f \u043c\u043d\u043e\u0433\u043e\u0441\u0443\u0441\u0442\u0430\u0432\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0432\u044b \u0441\u0438\u043b\u044c\u043d\u043e \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u0430\u0447\u0438\u0432\u0430\u0435\u0442\u0435\u0441\u044c \u043d\u0430 \u043c\u044b\u0448\u0446\u0435, \u0430 \u043d\u0435 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0438<\/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\/6-bolshych-oshybok-silovych-trenirovok\/#%D0%9E%D1%88%D0%B8%D0%B1%D0%BA%D0%B0_3_%D0%92%D1%8B%D0%BF%D0%BE%D0%BB%D0%BD%D1%8F%D0%B5%D1%82%D0%B5_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D1%81_%D0%B1%D0%BE%D0%BB%D1%8C%D1%88%D0%B8%D0%BC_%D0%BA%D0%BE%D0%BB%D0%B8%D1%87%D0%B5%D1%81%D1%82%D0%B2%D0%BE%D0%BC_%D0%BF%D0%BE%D0%B2%D1%82%D0%BE%D1%80%D0%B5%D0%BD%D0%B8%D0%B9\" title=\"\u041e\u0448\u0438\u0431\u043a\u0430 3: \u0412\u044b\u043f\u043e\u043b\u043d\u044f\u0435\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0431\u043e\u043b\u044c\u0448\u0438\u043c \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e\u043c \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439\">\u041e\u0448\u0438\u0431\u043a\u0430 3: \u0412\u044b\u043f\u043e\u043b\u043d\u044f\u0435\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0431\u043e\u043b\u044c\u0448\u0438\u043c \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e\u043c \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439<\/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\/6-bolshych-oshybok-silovych-trenirovok\/#%D0%9E%D1%88%D0%B8%D0%B1%D0%BA%D0%B0_4_%D0%9E%D0%B1%D1%89%D0%B0%D1%8F_%D1%80%D0%B0%D0%B7%D0%BC%D0%B8%D0%BD%D0%BA%D0%B0\" title=\"\u041e\u0448\u0438\u0431\u043a\u0430 4: \u041e\u0431\u0449\u0430\u044f \u0440\u0430\u0437\u043c\u0438\u043d\u043a\u0430\">\u041e\u0448\u0438\u0431\u043a\u0430 4: \u041e\u0431\u0449\u0430\u044f \u0440\u0430\u0437\u043c\u0438\u043d\u043a\u0430<\/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\/6-bolshych-oshybok-silovych-trenirovok\/#%D0%9E%D1%88%D0%B8%D0%B1%D0%BA%D0%B0_5_%D0%92%D1%8B_%D0%BD%D0%B5_%D0%BD%D0%B0%D1%87%D0%B8%D0%BD%D0%B0%D0%B5%D1%82%D0%B5_%D1%81%D0%B2%D0%BE%D1%8E_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D1%83_%D0%B8%D0%B7_%D1%81%D0%B0%D0%BC%D0%BE%D0%B3%D0%BE_%D0%B2%D0%B0%D0%B6%D0%BD%D0%BE%D0%B3%D0%BE_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F\" title=\"\u041e\u0448\u0438\u0431\u043a\u0430 5: \u0412\u044b \u043d\u0435 \u043d\u0430\u0447\u0438\u043d\u0430\u0435\u0442\u0435 \u0441\u0432\u043e\u044e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0443 \u0438\u0437 \u0441\u0430\u043c\u043e\u0433\u043e \u0432\u0430\u0436\u043d\u043e\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\">\u041e\u0448\u0438\u0431\u043a\u0430 5: \u0412\u044b \u043d\u0435 \u043d\u0430\u0447\u0438\u043d\u0430\u0435\u0442\u0435 \u0441\u0432\u043e\u044e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0443 \u0438\u0437 \u0441\u0430\u043c\u043e\u0433\u043e \u0432\u0430\u0436\u043d\u043e\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ua\/blog\/6-bolshych-oshybok-silovych-trenirovok\/#%D0%9E%D1%88%D0%B8%D0%B1%D0%BA%D0%B0_6_%D0%9E%D1%82%D1%81%D1%83%D1%82%D1%81%D1%82%D0%B2%D0%B8%D0%B5_%D1%80%D0%B0%D0%B7%D0%B3%D1%80%D1%83%D0%B7%D0%BA%D0%B8\" title=\"\u041e\u0448\u0438\u0431\u043a\u0430 6: \u041e\u0442\u0441\u0443\u0442\u0441\u0442\u0432\u0438\u0435 \u0440\u0430\u0437\u0433\u0440\u0443\u0437\u043a\u0438\">\u041e\u0448\u0438\u0431\u043a\u0430 6: \u041e\u0442\u0441\u0443\u0442\u0441\u0442\u0432\u0438\u0435 \u0440\u0430\u0437\u0433\u0440\u0443\u0437\u043a\u0438<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u041b\u0435\u0433\u0435\u043d\u0434\u0430 \u0433\u043b\u0430\u0441\u0438\u0442, 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<strong>\u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e \u043f\u043e\u0441\u0442\u0440\u043e\u0438\u0442\u044c \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a.<\/strong><\/p>\n\n\n\n<p>\u041a\u0430\u043a\u0438\u043c\u0438 \u0444\u0430\u043a\u0442\u043e\u0440\u0430\u043c\u0438 <strong>\u0447\u0430\u0449\u0435 \u0432\u0441\u0435\u0433\u043e \u043f\u0440\u0435\u043d\u0435\u0431\u0440\u0435\u0433\u0430\u044e\u0442<\/strong>? \u0423\u0437\u043d\u0430\u0439\u0442\u0435 \u043e<strong> 6 \u043e\u0448\u0438\u0431\u043e\u043a \u0432 \u0441\u0438\u043b\u043e\u0432\u043e\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0435.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9E%D1%88%D0%B8%D0%B1%D0%BA%D0%B0_1_%D0%B2%D1%8B_%D1%81%D0%BB%D0%B8%D1%88%D0%BA%D0%BE%D0%BC_%D1%81%D0%BE%D1%81%D1%80%D0%B5%D0%B4%D0%BE%D1%82%D0%BE%D1%87%D0%B5%D0%BD%D1%8B_%D0%BD%D0%B0_%D0%B2%D1%81%D0%BF%D0%BE%D0%BC%D0%BE%D0%B3%D0%B0%D1%82%D0%B5%D0%BB%D1%8C%D0%BD%D1%8B%D1%85_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F%D1%85\"><\/span>\u041e\u0448\u0438\u0431\u043a\u0430 1: \u0432\u044b \u0441\u043b\u0438\u0448\u043a\u043e\u043c \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0435\u043d\u044b \u043d\u0430 \u0432\u0441\u043f\u043e\u043c\u043e\u0433\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0445<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041e\u0434\u043d\u043e\u0439 \u0438\u0437 \u043e\u0448\u0438\u0431\u043e\u043a, \u043a\u043e\u0442\u043e\u0440\u0443\u044e \u043c\u044b \u0432\u0441\u0435 \u0441\u0434\u0435\u043b\u0430\u043b\u0438 \u0432 \u043d\u0430\u0447\u0430\u043b\u0435 \u043a\u0430\u0440\u044c\u0435\u0440\u044b, \u0431\u044b\u043b\u043e <strong>\u043f\u0440\u0435\u0432\u043e\u0441\u0445\u043e\u0434\u0441\u0442\u0432\u043e \u0432 \u043c\u0435\u043b\u043e\u0447\u0430\u0445.<\/strong> \u041c\u044b \u043f\u0440\u0438\u0432\u044b\u043a\u043b\u0438 \u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u044c \u043d\u0435\u043b\u0435\u043f\u044b\u043c \u0446\u0435\u043b\u044f\u043c, \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440 \u043d\u0430\u0447\u0438\u043d\u0430\u044f \u0441 \u0444\u0440\u0430\u043d\u0446\u0443\u0437\u0441\u043a\u043e\u0433\u043e \u0436\u0438\u043c\u0430, \u043f\u043e\u0442\u043e\u043c\u0443 \u0447\u0442\u043e \u0441\u0447\u0438\u0442\u0430\u043b\u0438, \u0447\u0442\u043e \u0441\u0438\u043b\u044c\u043d\u044b\u0435 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u044b \u0432\u0430\u0436\u043d\u044b <strong>\u0434\u043b\u044f \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f \u0436\u0438\u043c\u0430 \u043b\u0435\u0436\u0430<\/strong>. \u041d\u043e \u043f\u043e\u043b\u0443\u0447\u0438\u043b\u043e\u0441\u044c \u0442\u0430\u043a, \u0447\u0442\u043e \u043f\u0440\u0438 \u0436\u0438\u043c\u0435 \u043b\u0435\u0436\u0430 \u043c\u044b <strong>\u043d\u0435 \u0444\u043e\u043a\u0443\u0441\u0438\u0440\u043e\u0432\u0430\u043b\u0438\u0441\u044c \u043d\u0430 \u0442\u0435\u0445\u043d\u0438\u043a\u0435<\/strong> \u043d\u0430\u0441\u0442\u043e\u043b\u044c\u043a\u043e \u0445\u043e\u0440\u043e\u0448\u043e, \u043a\u0430\u043a \u043f\u0440\u0438 \u0444\u0440\u0430\u043d\u0446\u0443\u0437\u0441\u043a\u043e\u043c \u0436\u0438\u043c\u0435.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0412\u0441\u043f\u043e\u043c\u043e\u0433\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0435, \u0438\u043b\u0438 \u0434\u043e\u043f\u043e\u043b\u043d\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f,&nbsp;<strong>\u0432\u0441\u0435 \u044d\u0442\u043e \u043e\u0437\u043d\u0430\u0447\u0430\u0435\u0442 \u043e\u0434\u043d\u043e \u0438 \u0442\u043e \u0436\u0435<\/strong>: \u0422\u0430\u043a\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043f\u0440\u0435\u0434\u043d\u0430\u0437\u043d\u0430\u0447\u0435\u043d\u044b \u0434\u043b\u044f \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f <strong>\u0432 \u043a\u043e\u043c\u043f\u043b\u0435\u043a\u0441\u0435 \u0441 \u043e\u0441\u043d\u043e\u0432\u043d\u044b\u043c\u0438 \u0441\u0438\u043b\u043e\u0432\u044b\u043c\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u043c\u0438.<\/strong> \u041d\u0435\u0441\u043e\u043c\u043d\u0435\u043d\u043d\u043e, \u043d\u0443\u0436\u043d\u043e \u0443\u0434\u0435\u043b\u044f\u0442\u044c \u0431\u043e\u043b\u044c\u0448\u043e\u0435 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435 \u0432\u0441\u043f\u043e\u043c\u043e\u0433\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u043c, \u0447\u0442\u043e\u0431\u044b \u0441\u0431\u0430\u043b\u0430\u043d\u0441\u0438\u0440\u043e\u0432\u0430\u043d\u043e \u0440\u0430\u0441\u043f\u0440\u0435\u0434\u0435\u043b\u044f\u0442\u044c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u0447\u043d\u0443\u044e \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0443, <strong>\u0443\u043b\u0443\u0447\u0448\u0430\u0442\u044c \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442 \u0441\u0438\u043b\u043e\u0432\u043e\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438<\/strong> \u0438 \u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0442\u0438\u0442\u044c \u0442\u0440\u0430\u0432\u043c\u044b. \u041d\u043e \u044d\u0442\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f <strong>\u0442\u043e\u043b\u044c\u043a\u043e \u0441\u0440\u0435\u0434\u0441\u0442\u0432\u043e\u043c \u0434\u043b\u044f \u0434\u043e\u0441\u0442\u0438\u0436\u0435\u043d\u0438\u044f \u0446\u0435\u043b\u0438<\/strong>. \u041f\u043e\u0434\u043d\u0438\u043c\u0430\u0442\u044c \u0432\u0435\u0441 \u2013 \u044d\u0442\u043e \u043d\u0430\u0448\u0430 \u043e\u0441\u043d\u043e\u0432\u043d\u0430\u044f \u0446\u0435\u043b\u044c.<\/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\/iStock-456903637.jpg\" alt=\"6 \u0441\u0430\u043c\u044b\u0445 \u0431\u043e\u043b\u044c\u0448\u0438\u0445 \u043e\u0448\u0438\u0431\u043e\u043a \u0432 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445  - \u043f\u043e\u0434\u043d\u044f\u0442\u0438\u044f \u0432\u0435\u0441\u043e\u0432 \u0438 \u0432\u0441\u043f\u043e\u043c\u043e\u0433\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\" style=\"width:843px\" title=\"6 \u0441\u0430\u043c\u044b\u0445 \u0431\u043e\u043b\u044c\u0448\u0438\u0445 \u043e\u0448\u0438\u0431\u043e\u043a \u0432 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445  - \u043f\u043e\u0434\u043d\u044f\u0442\u0438\u044f \u0432\u0435\u0441\u043e\u0432 \u0438 \u0432\u0441\u043f\u043e\u043c\u043e\u0433\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\"\/><\/figure>\n<\/div>\n\n\n<p>\u0412\u043e \u0432\u0440\u0435\u043c\u044f \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0432\u0441\u0435\u0433\u0434\u0430 \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0439\u0442\u0435 <strong>\u0432\u0441\u043f\u043e\u043c\u043e\u0433\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043e\u0442\u0442\u0430\u0447\u0438\u0432\u0430\u044f \u0441\u0432\u043e\u044e \u0442\u0435\u0445\u043d\u0438\u043a\u0443.<\/strong> \u0427\u0442\u043e\u0431\u044b \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0438\u0442\u044c\u0441\u044f \u043d\u0430 <strong>\u043e\u0434\u043d\u043e\u0441\u0443\u0441\u0442\u0430\u0432\u043d\u043e\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0438, \u0441\u043a\u043e\u043d\u0446\u0435\u043d\u0442\u0440\u0438\u0440\u0443\u0439\u0442\u0435 \u0441\u0432\u043e\u0438 \u043c\u044b\u0441\u043b\u0438 \u043d\u0430 \u043c\u044b\u0448\u0446\u0435, \u043d\u0430\u0434 \u043a\u043e\u0442\u043e\u0440\u043e\u0439 \u0432\u044b \u0440\u0430\u0431\u043e\u0442\u0430\u0435\u0442\u0435<\/strong>, \u0430 \u043d\u0435 \u043f\u0440\u043e\u0441\u0442\u043e \u043f\u0435\u0440\u0435\u043c\u0435\u0449\u0430\u0439\u0442\u0435 \u0432\u0435\u0441 \u0438\u0437 \u0442\u043e\u0447\u043a\u0438 \u0410 \u0432 \u0442\u043e\u0447\u043a\u0443 \u0411. \u0412\u0441\u0435\u0433\u0434\u0430 <strong>\u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0439\u0442\u0435 \u0432\u0441\u043f\u043e\u043c\u043e\u0433\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043f\u043e\u0441\u043b\u0435 \u043e\u0441\u043d\u043e\u0432\u043d\u043e\u0439 \u0441\u0438\u043b\u043e\u0432\u043e\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438.<\/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=\"36058,47623,49009,46021,29118,36310,48997,8344,36229,46027,44941,36352,51178\" ><\/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<p><strong>\u0414\u0436\u043e\u0448 \u0411\u0440\u0430\u0439\u0430\u043d\u0442 \u0434\u0435\u043b\u0438\u0442\u0441\u044f \u0442\u0435\u0445\u043d\u0438\u043a\u043e\u0439 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u044f \u043c\u044b\u0448\u0446 \u043a\u043e\u043d\u0446\u0435\u043d\u0442\u0440\u0438\u0440\u0443\u044f \u043c\u044b\u0441\u043b\u0438 \u043d\u0430 \u043d\u0438\u0445:<\/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-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Chest Mind\/Muscle Connection &amp; Goal Setting\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/HDmhgj9eHvw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9E%D1%88%D0%B8%D0%B1%D0%BA%D0%B0_2_%D0%92%D0%BE_%D0%B2%D1%80%D0%B5%D0%BC%D1%8F_%D0%BC%D0%BD%D0%BE%D0%B3%D0%BE%D1%81%D1%83%D1%81%D1%82%D0%B0%D0%B2%D0%BD%D1%8B%D1%85_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B9_%D0%B2%D1%8B_%D1%81%D0%B8%D0%BB%D1%8C%D0%BD%D0%BE_%D1%81%D0%BE%D1%81%D1%80%D0%B5%D0%B4%D0%BE%D1%82%D0%B0%D1%87%D0%B8%D0%B2%D0%B0%D0%B5%D1%82%D0%B5%D1%81%D1%8C_%D0%BD%D0%B0_%D0%BC%D1%8B%D1%88%D1%86%D0%B5_%D0%B0_%D0%BD%D0%B5_%D0%BD%D0%B0_%D0%B4%D0%B2%D0%B8%D0%B6%D0%B5%D0%BD%D0%B8%D0%B8\"><\/span>\u041e\u0448\u0438\u0431\u043a\u0430 2: \u0412\u043e \u0432\u0440\u0435\u043c\u044f \u043c\u043d\u043e\u0433\u043e\u0441\u0443\u0441\u0442\u0430\u0432\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0432\u044b \u0441\u0438\u043b\u044c\u043d\u043e \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u0430\u0447\u0438\u0432\u0430\u0435\u0442\u0435\u0441\u044c \u043d\u0430 \u043c\u044b\u0448\u0446\u0435, \u0430 \u043d\u0435 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0438<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0421\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0435\u043d\u0438\u0435 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u044f \u043d\u0430 \u043e\u0442\u0434\u0435\u043b\u044c\u043d\u044b\u0445 \u043c\u044b\u0448\u0435\u0447\u043d\u044b\u0445 \u0441\u043e\u043a\u0440\u0430\u0449\u0435\u043d\u0438\u044f\u0445 \u043e<strong>\u0442\u043b\u0438\u0447\u043d\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0434\u043b\u044f \u043e\u0434\u043d\u043e\u0441\u0443\u0441\u0442\u0430\u0432\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439<\/strong>, \u0430 \u0442\u0430\u043a\u0436\u0435 \u043a\u043e\u0433\u0434\u0430 \u0432\u044b \u043d\u0435 \u0441\u043e\u0431\u0438\u0440\u0430\u0435\u0442\u0435\u0441\u044c \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u0442\u044c \u0442\u044f\u0436\u0435\u043b\u044b\u0439 \u0432\u0435\u0441. \u041d\u043e \u0432\u0441\u0435 \u043d\u0430\u043e\u0431\u043e\u0440\u043e\u0442, \u043a\u043e\u0433\u0434\u0430 \u0432\u044b <strong>\u043f\u0440\u0438\u0441\u0442\u0443\u043f\u0430\u0435\u0442\u0435 \u043a \u043c\u043d\u043e\u0433\u043e\u0441\u0443\u0441\u0442\u0430\u0432\u043d\u044b\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u043c,<\/strong>&nbsp;\u0430 \u043e\u0441\u043e\u0431\u0435\u043d\u043d\u043e \u0432 \u0441\u043e\u0447\u0435\u0442\u0430\u043d\u0438\u0438 \u0441 \u043f\u043e\u0434\u043d\u044f\u0442\u0438\u0435\u043c \u0442\u044f\u0436\u0435\u043b\u043e\u0433\u043e \u0432\u0435\u0441\u0430. \u0415\u0441\u043b\u0438 \u0432\u044b \u043f\u044b\u0442\u0430\u0435\u0442\u0435\u0441\u044c \u0446\u0435\u043b\u0435\u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u043d\u043e \u0441\u043e\u043a\u0440\u0430\u0449\u0430\u0442\u044c \u043e\u0442\u0434\u0435\u043b\u044c\u043d\u044b\u0435 \u043c\u044b\u0448\u0446\u044b, \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u044f \u0441\u0442\u0430\u043d\u043e\u0432\u0443\u044e \u0442\u044f\u0433\u0443 \u0438\u043b\u0438 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f, <strong>\u0432\u044b \u043d\u0438\u043a\u043e\u0433\u0434\u0430 \u043d\u0435 \u0441\u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u043e\u0434\u043d\u044f\u0442\u044c \u043f\u0440\u0438\u043b\u0438\u0447\u043d\u043e\u0435 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u0436\u0435\u043b\u0435\u0437\u0430.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041a\u043e\u0433\u0434\u0430 \u0440\u0435\u0447\u044c \u0438\u0434\u0435\u0442 <strong>\u043e \u043c\u043d\u043e\u0433\u043e\u0441\u0443\u0441\u0442\u0430\u0432\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0445 \u0441 \u0432\u0435\u0441\u043e\u043c<\/strong>, \u0431\u043b\u0438\u0437\u043a\u0438\u043c \u043a \u0432\u0430\u0448\u0435\u043c\u0443 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u043c\u0443 \u0432\u0435\u0441\u0443, \u0432\u0430\u0448\u0430 \u0446\u0435\u043b\u044c \u0441\u043e\u0441\u0442\u043e\u0438\u0442 \u0432 \u0442\u043e\u043c, \u0447\u0442\u043e\u0431\u044b \u043f\u0435\u0440\u0435\u043c\u0435\u0441\u0442\u0438\u0442\u044c \u0432\u0435\u0441 \u0438\u0437 \u0442\u043e\u0447\u043a\u0438 \u0410 \u0432 \u0442\u043e\u0447\u043a\u0443 \u0411 \u0440\u044b\u0432\u043a\u043e\u043c, <strong>\u0441\u043e\u0445\u0440\u0430\u043d\u044f\u044f \u043f\u0440\u0438 \u044d\u0442\u043e\u043c \u0438\u0434\u0435\u0430\u043b\u044c\u043d\u0443\u044e \u0442\u0435\u0445\u043d\u0438\u043a\u0443.<\/strong> \u0412\u0430\u0448\u0430 \u043c\u0438\u0441\u0441\u0438\u044f \u0441\u043e\u0441\u0442\u043e\u0438\u0442 \u0432 \u0442\u043e\u043c, \u0447\u0442\u043e\u0431\u044b <strong>\u043f\u0440\u043e\u0441\u0442\u043e \u043f\u043e\u0434\u043d\u044f\u0442\u044c \u0432\u0435\u0441.<\/strong> \u041a\u043e\u0433\u0434\u0430 \u0432\u044b \u0434\u0435\u043b\u0430\u0435\u0442\u0435 \u044d\u0442\u043e \u0441\u043d\u043e\u0432\u0430 \u0438 \u0441\u043d\u043e\u0432\u0430, \u0443 \u0432\u0430\u0441 \u0432\u044b\u0440\u0430\u0431\u0430\u0442\u044b\u0432\u0430\u0435\u0442\u0441\u044f \u043f\u0440\u0438\u0432\u044b\u0447\u043a\u0430. \u0427\u0435\u043c \u0431\u043e\u043b\u044c\u0448\u0435 \u0443\u043a\u043e\u0440\u0435\u043d\u0438\u043b\u0430\u0441\u044c <em>&#8220;\u043f\u0440\u0438\u0432\u044b\u0447\u043a\u0430&#8221;<\/em>, <strong>\u0442\u0435\u043c \u0431\u043e\u043b\u044c\u0448\u0438\u0439 \u0432\u0435\u0441 \u0432\u044b \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u0435\u0442\u0435.<\/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\/iStock-468856386.jpg\" alt=\"6 \u0441\u0430\u043c\u044b\u0445 \u0431\u043e\u043b\u044c\u0448\u0438\u0445 \u043e\u0448\u0438\u0431\u043e\u043a \u0432 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445  - \u0421\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0435\u043d\u0438\u0435 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u044f \u0442\u043e\u043b\u044c\u043a\u043e \u043d\u0430 \u043c\u044b\u0448\u0446\u0430\u0445\" style=\"width:843px\" title=\"6 \u0441\u0430\u043c\u044b\u0445 \u0431\u043e\u043b\u044c\u0448\u0438\u0445 \u043e\u0448\u0438\u0431\u043e\u043a \u0432 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445  - \u0421\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0435\u043d\u0438\u0435 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u044f \u0442\u043e\u043b\u044c\u043a\u043e \u043d\u0430 \u043c\u044b\u0448\u0446\u0430\u0445\"\/><\/figure>\n<\/div>\n\n\n<p>\u041a\u043e\u0433\u0434\u0430 \u0432\u044b \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0435\u0442\u0435 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id=\"%D0%9E%D1%88%D0%B8%D0%B1%D0%BA%D0%B0_3_%D0%92%D1%8B%D0%BF%D0%BE%D0%BB%D0%BD%D1%8F%D0%B5%D1%82%D0%B5_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D1%81_%D0%B1%D0%BE%D0%BB%D1%8C%D1%88%D0%B8%D0%BC_%D0%BA%D0%BE%D0%BB%D0%B8%D1%87%D0%B5%D1%81%D1%82%D0%B2%D0%BE%D0%BC_%D0%BF%D0%BE%D0%B2%D1%82%D0%BE%D1%80%D0%B5%D0%BD%D0%B8%D0%B9\"><\/span>\u041e\u0448\u0438\u0431\u043a\u0430 3: \u0412\u044b\u043f\u043e\u043b\u043d\u044f\u0435\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0431\u043e\u043b\u044c\u0448\u0438\u043c \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e\u043c \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0411\u0435\u0433, \u0441\u0438\u043b\u043e\u0432\u0430\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 &#8211; \u0440\u0430\u0437\u043d\u044b\u0435 \u0438 \u0441\u0432\u043e\u0435\u043e\u0431\u0440\u0430\u0437\u043d\u044b\u0435 \u0432\u0438\u0434\u044b \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a. \u0421\u0438\u043b\u0430 \u0438\u0437\u043c\u0435\u0440\u044f\u0435\u0442\u0441\u044f \u043e\u0434\u043d\u0438\u043c \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435\u043c \u0441 <strong>\u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u044b\u043c \u0432\u0435\u0441\u043e\u043c (1 \u041c\u041f)<\/strong>. \u041f\u043e\u043c\u043d\u0438\u0442\u0435, \u0435\u0441\u043b\u0438 \u0432\u044b \u0445\u043e\u0442\u0438\u0442\u0435 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u044c \u0432\u0430\u0448 1 \u041c\u041f, <strong>\u0432\u0430\u043c \u043d\u0443\u0436\u043d\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c\u0441\u044f \u0441 \u0431\u043e\u043b\u044c\u0448\u0438\u043c \u0432\u0435\u0441\u043e\u043c \u0438 \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u043c\u0435\u043d\u044c\u0448\u0435\u0435 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439.<\/strong> \u041f\u043e\u0434\u043d\u044f\u0442\u0438\u0435 \u0448\u0442\u0430\u043d\u0433\u0438, \u0432\u0435\u0441 \u043a\u043e\u0442\u043e\u0440\u043e\u0439 \u0441\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u0435\u0442 60 \u043f\u0440\u043e\u0446\u0435\u043d\u0442\u043e\u0432 \u043e\u0442 \u0432\u0430\u0448\u0435\u0433\u043e \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u0432\u0435\u0441\u0430, \u0438\u0434\u0435\u0430\u043b\u044c\u043d\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0434\u043b\u044f \u0441\u0435\u0442\u043e\u0432 \u0441 \u043c\u043d\u043e\u0436\u0435\u0441\u0442\u0432\u043e\u043c \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439, \u043d\u043e \u0430\u0431\u0441\u043e\u043b\u044e\u0442\u043d\u043e \u043d\u0435 \u0433\u0430\u0440\u0430\u043d\u0442\u0438\u0440\u0443\u0435\u0442 <strong>\u0445\u043e\u0440\u043e\u0448\u0443\u044e \u0442\u0435\u0445\u043d\u0438\u043a\u0443<\/strong> \u0438 \u0447\u0442\u043e \u0432\u044b \u0441\u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u043e\u0434\u043d\u044f\u0442\u044c 90-100 \u043f\u0440\u043e\u0446\u0435\u043d\u0442\u043e\u0432 \u0441\u0432\u043e\u0435\u0433\u043e \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u0432\u0435\u0441\u0430.<\/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\/iStock-504386350.jpg\" alt=\"6 \u0441\u0430\u043c\u044b\u0445 \u0431\u043e\u043b\u044c\u0448\u0438\u0445 \u043e\u0448\u0438\u0431\u043e\u043a \u0432 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445  - \u0431\u043e\u043b\u044c\u0448\u043e\u0435 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439\" style=\"width:843px;height:562px\" title=\"6 \u0441\u0430\u043c\u044b\u0445 \u0431\u043e\u043b\u044c\u0448\u0438\u0445 \u043e\u0448\u0438\u0431\u043e\u043a \u0432 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445  - \u0431\u043e\u043b\u044c\u0448\u043e\u0435 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439\"\/><\/figure>\n<\/div>\n\n\n<p>\u0422\u0440\u0435\u043d\u0438\u0440\u0443\u0439\u0442\u0435\u0441\u044c, \u043f\u043e\u043a\u0430 \u043d\u0435 \u0441\u043c\u043e\u0436\u0435\u0442\u0435 <strong>\u043f\u043e\u0434\u043d\u0438\u043c\u0430\u0442\u044c 85-100 \u043f\u0440\u043e\u0446\u0435\u043d\u0442\u043e\u0432 \u0441\u0432\u043e\u0435\u0433\u043e \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u0432\u0435\u0441\u0430 \u0432 \u0434\u0438\u0430\u043f\u0430\u0437\u043e\u043d\u0435 \u043e\u0442 1 \u0434\u043e 4 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439<\/strong>, \u0438 \u043d\u0430\u0431\u043b\u044e\u0434\u0430\u0439\u0442\u0435 \u0437\u0430 \u0442\u0435\u043c, \u043a\u0430\u043a \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u0435\u0442\u0441\u044f \u0432\u0430\u0448 1 \u041c\u041f \u0438 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439.&nbsp;\u0415\u0441\u043b\u0438 \u0443 \u0432\u0430\u0441 \u0432\u043e\u0437\u043d\u0438\u043a\u043b\u0438 \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u044b \u0441 \u044d\u0442\u0438\u043c \u0442\u0438\u043f\u043e\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439, \u043f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 <strong>Wave Loading protocol<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9E%D1%88%D0%B8%D0%B1%D0%BA%D0%B0_4_%D0%9E%D0%B1%D1%89%D0%B0%D1%8F_%D1%80%D0%B0%D0%B7%D0%BC%D0%B8%D0%BD%D0%BA%D0%B0\"><\/span>\u041e\u0448\u0438\u0431\u043a\u0430 4: \u041e\u0431\u0449\u0430\u044f \u0440\u0430\u0437\u043c\u0438\u043d\u043a\u0430<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u043e \u043c\u0438\u043d\u0443\u0442 \u043d\u0430 \u0431\u0435\u0433\u043e\u0432\u043e\u0439 \u0434\u043e\u0440\u043e\u0436\u043a\u0435, <strong>\u0447\u0442\u043e\u0431\u044b \u043f\u043e\u0434\u043d\u044f\u0442\u044c \u0442\u0435\u043c\u043f\u0435\u0440\u0430\u0442\u0443\u0440\u0443 \u0442\u0435\u043b\u0430<\/strong>, \u0441 \u043f\u043e\u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0435\u0439 \u0440\u0430\u0441\u0442\u044f\u0436\u043a\u043e\u0439 \u2013 \u044d\u0442\u043e \u043f\u0440\u0435\u043a\u0440\u0430\u0441\u043d\u043e. \u041d\u043e \u0442\u0430\u043a\u0430\u044f \u0440\u0430\u0437\u043c\u0438\u043d\u043a\u0430, \u0432\u043e\u043f\u0440\u0435\u043a\u0438 \u0440\u0430\u0441\u043f\u0440\u043e\u0441\u0442\u0440\u0430\u043d\u0435\u043d\u043d\u043e\u043c\u0443 \u043c\u043d\u0435\u043d\u0438\u044e, \u043d\u0435 \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u0438\u0442 \u0432\u0430\u0448\u0435 \u0442\u0435\u043b\u043e <strong>\u043a \u043e\u0441\u043d\u043e\u0432\u043d\u043e\u0439 \u0441\u0438\u043b\u043e\u0432\u043e\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0435.<\/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\/iStock-523036306.jpg\" alt=\"6 \u0441\u0430\u043c\u044b\u0445 \u0431\u043e\u043b\u044c\u0448\u0438\u0445 \u043e\u0448\u0438\u0431\u043e\u043a \u0432 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445 - \u043a\u0430\u0440\u0434\u0438\u043e \u0440\u0430\u0437\u043c\u0438\u043d\u043a\u0430\" style=\"width:843px\" title=\"6 \u0441\u0430\u043c\u044b\u0445 \u0431\u043e\u043b\u044c\u0448\u0438\u0445 \u043e\u0448\u0438\u0431\u043e\u043a \u0432 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445 - \u043a\u0430\u0440\u0434\u0438\u043e \u0440\u0430\u0437\u043c\u0438\u043d\u043a\u0430\"\/><\/figure>\n<\/div>\n\n\n<p>\u0415\u0441\u043b\u0438 \u0432\u044b \u0445\u043e\u0442\u0438\u0442\u0435 \u043f\u043e\u0441\u0432\u044f\u0442\u0438\u0442\u044c \u0441\u0432\u043e\u044e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0443 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f\u043c,<strong> \u044d\u0442\u0438 \u0441\u0430\u043c\u044b\u0435 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0434\u043e\u043b\u0436\u043d\u044b \u043f\u0440\u0438\u0441\u0443\u0442\u0441\u0442\u0432\u043e\u0432\u0430\u0442\u044c \u0438 \u0432\u043e \u0432\u0440\u0435\u043c\u044f<\/strong> <strong>\u0440\u0430\u0437\u043c\u0438\u043d\u043a\u0438<\/strong>. \u041b\u0443\u0447\u0448\u0438\u0435 \u0442\u044f\u0436\u0435\u043b\u043e\u0430\u0442\u043b\u0435\u0442\u044b \u0434\u0430\u0432\u043d\u044b\u043c-\u0434\u0430\u0432\u043d\u043e \u044d\u0442\u043e \u0443\u044f\u0441\u043d\u0438\u043b\u0438. \u0421\u0442\u0430\u0440\u0430\u0439\u0442\u0435\u0441\u044c \u0434\u043e\u0431\u0438\u0442\u044c\u0441\u044f \u0441\u043e\u0432\u0435\u0440\u0448\u0435\u043d\u043d\u043e\u0439 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f \u043a\u0430\u0436\u0434\u043e\u0433\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f. \u0422\u0430\u043a\u0438\u043c \u043e\u0431\u0440\u0430\u0437\u043e\u043c, \u0432\u044b <strong>\u0440\u0430\u0437\u043e\u0433\u0440\u0435\u0432\u0430\u0435\u0442\u0435\u0441\u044c \u0434\u043b\u044f \u043a\u043e\u043d\u043a\u0440\u0435\u0442\u043d\u043e\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f,<\/strong> \u043a\u043e\u0442\u043e\u0440\u043e\u0435 \u0432\u044b \u0441\u043e\u0431\u0438\u0440\u0430\u0435\u0442\u0435\u0441\u044c \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0415\u0441\u043b\u0438 \u0432\u0430\u0448\u0435\u0439 \u0446\u0435\u043b\u044c\u044e \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u0442\u044c \u0441 \u0432\u0435\u0441\u043e\u043c 150 \u043a\u0433, <strong>\u043f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0443\u044e \u0441\u0445\u0435\u043c\u0443 \u043f\u0440\u0438 \u0440\u0430\u0437\u043c\u0438\u043d\u043a\u0435<\/strong>.<\/p>\n\n\n\n<p>\u2022 20 x 6 x 3 \u043f\u043e\u0434\u0445\u043e\u0434\u0430 <\/p>\n\n\n\n<p>\u2022 60 x 5 x 2 \u043f\u043e\u0434\u0445\u043e\u0434\u0430 <\/p>\n\n\n\n<p>\u2022 80 x 3 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f <\/p>\n\n\n\n<p>\u2022 100 x 2 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f <\/p>\n\n\n\n<p>\u2022 115 x 1 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435 <\/p>\n\n\n\n<p>\u2022 130 x 1 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9E%D1%88%D0%B8%D0%B1%D0%BA%D0%B0_5_%D0%92%D1%8B_%D0%BD%D0%B5_%D0%BD%D0%B0%D1%87%D0%B8%D0%BD%D0%B0%D0%B5%D1%82%D0%B5_%D1%81%D0%B2%D0%BE%D1%8E_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D1%83_%D0%B8%D0%B7_%D1%81%D0%B0%D0%BC%D0%BE%D0%B3%D0%BE_%D0%B2%D0%B0%D0%B6%D0%BD%D0%BE%D0%B3%D0%BE_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F\"><\/span>\u041e\u0448\u0438\u0431\u043a\u0430 5: \u0412\u044b \u043d\u0435 \u043d\u0430\u0447\u0438\u043d\u0430\u0435\u0442\u0435 \u0441\u0432\u043e\u044e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0443 \u0438\u0437 \u0441\u0430\u043c\u043e\u0433\u043e \u0432\u0430\u0436\u043d\u043e\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0412 \u0444\u0438\u043b\u044c\u043c\u0435 <em>&#8220;\u0423\u0432\u0430\u043b\u0435\u043d\u044c \u0422\u043e\u043c\u043c\u0438&#8221;<\/em> \u043e\u0442\u0435\u0446 \u041a\u0440\u0438\u0441\u0430 \u0424\u0430\u0440\u043b\u0438 \u0441\u043a\u0430\u0437\u0430\u043b: <em>&#8220;\u0415\u0441\u043b\u0438 \u0445\u043e\u0447\u0435\u0448\u044c \u0432\u0437\u0433\u043b\u044f\u043d\u0443\u0442\u044c \u043d\u0430 \u0433\u043e\u0432\u044f\u0436\u0438\u0439 \u0431\u0438\u0444\u0448\u0442\u0435\u043a\u0441, \u043c\u043e\u0436\u0435\u0448\u044c \u043f\u0440\u043e\u0441\u0443\u043d\u0443\u0442\u044c \u0433\u043e\u043b\u043e\u0432\u0443 \u0432 \u0437\u0430\u0434\u043d\u0438\u0446\u0443 \u0431\u044b\u043a\u0430 \u0438\u043b\u0438 \u043f\u043e\u0432\u0435\u0440\u0438\u0442\u044c \u043d\u0430 \u0441\u043b\u043e\u0432\u043e \u043c\u044f\u0441\u043d\u0438\u043a\u0443&#8221;<\/em>. \u0412 \u043b\u044e\u0431\u043e\u043c \u0441\u043b\u0443\u0447\u0430\u0435 \u0438\u0441\u0442\u0438\u043d\u0430 \u0437\u0430\u043a\u043b\u044e\u0447\u0430\u0435\u0442\u0441\u044f \u0432 \u0442\u043e\u043c, \u0447\u0442\u043e \u0441\u043d\u0430\u0447\u0430\u043b\u0430 \u043d\u0443\u0436\u043d\u043e <strong>\u0432\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u044c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435, \u043a\u043e\u0442\u043e\u0440\u043e\u0435 \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u043d\u0430\u0438\u0431\u043e\u043b\u0435\u0435 \u0432\u0430\u0436\u043d\u044b\u043c \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0435.<\/strong> \u0422\u0430\u043a \u0447\u0442\u043e \u0435\u0441\u043b\u0438 \u0446\u0435\u043b\u044c \u0441\u043e\u0441\u0442\u043e\u0438\u0442 \u0432 \u0442\u043e\u043c, \u0447\u0442\u043e\u0431\u044b \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u044c \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439, \u043d\u0430\u0447\u0438\u043d\u0430\u0442\u044c \u0442\u0435\u0440\u043d\u0438\u0440\u043e\u0432\u043a\u0443 \u043d\u0443\u0436\u043d\u043e \u0438\u0437<strong>&nbsp;\u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041b\u044e\u0431\u043e\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435, \u043a\u043e\u0442\u043e\u0440\u043e\u0435 \u0434\u043b\u044f \u0432\u0430\u0441 \u043d\u0430 \u0434\u0430\u043d\u043d\u044b\u0439 \u043c\u043e\u043c\u0435\u043d\u0442 \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u043d\u0430\u0438\u0431\u043e\u043b\u0435\u0435 \u0432\u0430\u0436\u043d\u044b\u043c,<strong> \u0434\u043e\u043b\u0436\u043d\u043e \u0431\u044b\u0442\u044c \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u043e \u0432 \u043f\u0435\u0440\u0432\u0443\u044e \u043e\u0447\u0435\u0440\u0435\u0434\u044c<\/strong> \u2013 \u0442\u043e\u043b\u044c\u043a\u043e \u043a\u0430\u043a \u043d\u0430\u0441\u0442\u0443\u043f\u0430\u0435\u0442 \u0443\u0441\u0442\u0430\u043b\u043e\u0441\u0442\u044c, \u0441\u043d\u0438\u0436\u0430\u0435\u0442\u0441\u044f <strong>\u0440\u0430\u0431\u043e\u0442\u043e\u0441\u043f\u043e\u0441\u043e\u0431\u043d\u043e\u0441\u0442\u044c \u0438 \u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0441\u044f \u0441\u043b\u043e\u0436\u043d\u0435\u0435 \u043f\u0440\u0438\u043b\u0430\u0433\u0430\u0442\u044c \u0443\u0441\u0438\u043b\u0438\u044f.<\/strong> \u0412 \u043f\u0440\u043e\u0442\u0438\u0432\u043d\u043e\u043c \u0441\u043b\u0443\u0447\u0430\u0435 \u0432\u044b \u043d\u0435 \u0441\u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u0440\u043e\u0434\u0435\u043b\u0430\u0442\u044c \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u0440\u0430\u0431\u043e\u0442\u0443, \u0447\u0442\u043e\u0431\u044b \u0438\u0437\u0432\u043b\u0435\u0447\u044c <strong>\u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u0443\u044e \u0432\u044b\u0433\u043e\u0434\u0443 \u0438 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442 \u0438\u0437 \u0441\u0438\u043b\u043e\u0432\u043e\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9E%D1%88%D0%B8%D0%B1%D0%BA%D0%B0_6_%D0%9E%D1%82%D1%81%D1%83%D1%82%D1%81%D1%82%D0%B2%D0%B8%D0%B5_%D1%80%D0%B0%D0%B7%D0%B3%D1%80%D1%83%D0%B7%D0%BA%D0%B8\"><\/span>\u041e\u0448\u0438\u0431\u043a\u0430 6: \u041e\u0442\u0441\u0443\u0442\u0441\u0442\u0432\u0438\u0435 \u0440\u0430\u0437\u0433\u0440\u0443\u0437\u043a\u0438<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0417\u0430 \u0434\u0435\u043d\u044c \u0434\u043e \u0438\u0433\u0440\u044b, \u0444\u0443\u0442\u0431\u043e\u043b\u044c\u043d\u044b\u0435 \u043a\u043e\u043c\u0430\u043d\u0434\u044b \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u044e\u0442 \u0440\u0430\u0437\u043c\u0438\u043d\u043a\u0443 \u0432 \u0444\u043e\u0440\u043c\u0435 \u043f\u0440\u043e\u0433\u0443\u043b\u043a\u0438 \u0432\u043c\u0435\u0441\u0442\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438,<strong> \u0447\u0442\u043e\u0431\u044b \u0438\u0437\u0431\u0435\u0436\u0430\u0442\u044c \u0442\u0440\u0430\u0432\u043c \u0438\u043b\u0438 \u043f\u0435\u0440\u0435\u0443\u0442\u043e\u043c\u043b\u0435\u043d\u0438\u044f<\/strong>. \u041d\u0430 \u0441\u0430\u043c\u043e\u043c \u0434\u0435\u043b\u0435 \u043f\u0440\u0438 \u0437\u0430\u043d\u044f\u0442\u0438\u0438 \u043f\u0440\u0430\u043a\u0442\u0438\u0447\u0435\u0441\u043a\u0438 \u043b\u044e\u0431\u044b\u043c \u0432\u0438\u0434\u043e\u043c \u0441\u043f\u043e\u0440\u0442\u0430 <strong>\u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u044b \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u043d\u0438\u0437\u043a\u043e\u0439 \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u0438<\/strong>, \u0447\u0442\u043e\u0431\u044b \u043e\u0441\u0442\u0430\u0432\u0430\u0442\u044c\u0441\u044f \u0441\u0432\u0435\u0436\u0438\u043c \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u0438\u0433\u0440\u043e\u0432\u043e\u0433\u043e \u0434\u043d\u044f. \u0421\u0438\u043b\u043e\u0432\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u2013 \u043d\u0435 \u0438\u0441\u043a\u043b\u044e\u0447\u0435\u043d\u0438\u0435. <em>&#8220;\u0420\u0430\u0437\u0433\u0440\u0443\u0437\u043e\u0447\u043d\u0430\u044f \u043d\u0435\u0434\u0435\u043b\u044f&#8221; &#8211; \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f<\/em>&nbsp;<strong>\u043f\u0435\u0440\u0438\u043e\u0434\u043e\u043c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u043c\u0435\u043d\u044c\u0448\u0435\u0433\u043e \u043e\u0431\u044a\u0435\u043c\u0430<\/strong> <em>(\u043c\u0435\u043d\u044c\u0448\u0435\u0435 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0438\/ \u0438\u043b\u0438 \u0441\u0435\u0442\u043e\u0432)<\/em> \u0438 \u0431\u043e\u043b\u0435\u0435 \u043d\u0438\u0437\u043a\u0443\u044e <strong>\u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u044c<\/strong> <em>(\u0431\u043e\u043b\u0435\u0435 \u043b\u0435\u0433\u043a\u0438\u0435 \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0438, \u0432\u0435\u0441\u0430)<\/em>. \u0420\u0430\u0437\u0433\u0440\u0443\u0437\u043e\u0447\u043d\u0430\u044f \u043d\u0435\u0434\u0435\u043b\u044f \u2013 \u044d\u0442\u043e <strong>\u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0435 \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u0435 \u043c\u044b\u0448\u0446<\/strong> \u0438 \u0448\u0430\u043d\u0441 \u0434\u043b\u044f \u0442\u0435\u043b\u0430 \u043f\u0440\u0438\u0439\u0442\u0438 \u0432 \u0441\u0435\u0431\u044f \u0438 \u0440\u0430\u0441\u0441\u043b\u0430\u0431\u0438\u0442\u044c\u0441\u044f \u043f\u043e\u0441\u043b\u0435 \u0442\u043e\u0433\u043e \u043e\u0431\u044a\u0435\u043c\u0430 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u0432\u044b \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0435\u0442\u0435.<\/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\/iStock-619079784.jpg\" alt=\"6 \u0441\u0430\u043c\u044b\u0445 \u0431\u043e\u043b\u044c\u0448\u0438\u0445 \u043e\u0448\u0438\u0431\u043e\u043a \u0432 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445  - \u0430\u043a\u0442\u0438\u0432\u043d\u044b\u0439 \u043e\u0442\u0434\u044b\u0445\" style=\"width:843px\" title=\"6 \u0441\u0430\u043c\u044b\u0445 \u0431\u043e\u043b\u044c\u0448\u0438\u0445 \u043e\u0448\u0438\u0431\u043e\u043a \u0432 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445  - \u0430\u043a\u0442\u0438\u0432\u043d\u044b\u0439 \u043e\u0442\u0434\u044b\u0445\"\/><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center\">\u0413\u043b\u0430\u0432\u043d\u044b\u043c \u043f\u0440\u0430\u0432\u0438\u043b\u043e\u043c \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u0442\u043e, \u0447\u0442\u043e\u0431\u044b \u043f\u0440\u0438 \u0440\u0430\u0437\u0433\u0440\u0443\u0437\u043a\u0435 \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u043b\u0438\u0448\u044c 70 \u043f\u0440\u043e\u0446\u0435\u043d\u0442\u043e\u0432 \u0442\u043e\u0433\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u0430 \u043f\u043e\u0434\u0445\u043e\u0434\u043e\u0432, \u043a\u043e\u0442\u043e\u0440\u043e\u0435 \u0432\u044b \u043e\u0431\u044b\u0447\u043d\u043e \u0434\u0435\u043b\u0430\u0435\u0442\u0435. \u0422\u043e \u0435\u0441\u0442\u044c, \u0435\u0441\u043b\u0438 \u0432\u044b \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0435\u0442\u0435 10 \u0441\u0435\u0442\u043e\u0432 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439, \u0441\u0434\u0435\u043b\u0430\u0439\u0442\u0435 \u0442\u043e\u043b\u044c\u043a\u043e 7 \u0441\u0435\u0442\u043e\u0432. \u0420\u0430\u0437\u0443\u043c\u043d\u043e \u0431\u0443\u0434\u0435\u0442 \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u0442\u044c \u043b\u0438\u0448\u044c 80 \u043f\u0440\u043e\u0446\u0435\u043d\u0442\u043e\u0432 \u0442\u043e\u0433\u043e \u0432\u0435\u0441\u0430, \u0441 \u043a\u043e\u0442\u043e\u0440\u044b\u043c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u043b\u0438\u0441\u044c \u0432 \u043f\u0440\u043e\u0448\u043b\u044b\u0439 \u0440\u0430\u0437. \u0418\u0442\u0430\u043a, \u0435\u0441\u043b\u0438 \u043d\u0430 \u043f\u0440\u0435\u0434\u044b\u0434\u0443\u0449\u0435\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0435 \u0432\u044b \u0441\u0434\u0435\u043b\u0430\u043b\u0438 135 \u0436\u0438\u043c\u043e\u0432, \u0442\u0435\u043f\u0435\u0440\u044c \u0432\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u0435 108 (135*0,8 = 108).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0421\u0442\u0430\u043b\u043a\u0438\u0432\u0430\u043b\u0438\u0441\u044c \u043b\u0438 \u0432\u044b \u0441 \u043a\u0430\u043a\u043e\u0439-\u043b\u0438\u0431\u043e \u0438\u0437 \u044d\u0442\u0438\u0445 \u043e\u0448\u0438\u0431\u043e\u043a \u0432 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445? \u041f\u043e\u0434\u0435\u043b\u0438\u0442\u0435\u0441\u044c \u0441 \u043d\u0430\u043c\u0438 \u0441\u0432\u043e\u0438\u043c <strong>\u043e\u043f\u044b\u0442\u043e\u043c \u0438, \u0432\u043e\u0437\u043c\u043e\u0436\u043d\u043e, \u0442\u0435\u043c \u0441\u0430\u043c\u044b\u043c \u0432\u044b \u043f\u043e\u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0440\u0443\u0433\u0438\u043c \u0441\u043f\u043e\u0440\u0442\u0441\u043c\u0435\u043d\u0430\u043c.<\/strong> \u0415\u0441\u043b\u0438 \u0432\u0430\u043c \u043f\u043e\u043d\u0440\u0430\u0432\u0438\u043b\u0430\u0441\u044c \u0441\u0442\u0430\u0442\u044c\u044f \u0438 \u043e\u043d\u0430 \u0431\u044b\u043b\u0430 \u043f\u043e\u043b\u0435\u0437\u043d\u043e\u0439, <strong>\u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u043d\u0430\u0441 \u0440\u0435\u043f\u043e\u0441\u0442\u043e\u043c.<\/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\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0412\u044b \u0445\u043e\u0442\u0438\u0442\u0435 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u044c \u0441\u0438\u043b\u0443 \u0438 \u043f\u043e\u0434\u043d\u044f\u0442\u044c \u0431\u043e\u043b\u0435\u0435 \u0442\u044f\u0436\u0435\u043b\u044b\u0439 \u0432\u0435\u0441? \u0423\u0437\u043d\u0430\u0439\u0442\u0435 \u043e \u043d\u0430\u0438\u0431\u043e\u043b\u0435\u0435 \u0440\u0430\u0441\u043f\u0440\u043e\u0441\u0442\u0440\u0430\u043d\u0435\u043d\u043d\u044b\u0445 \u043e\u0448\u0438\u0431\u043a\u0430\u0445 \u0432 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043c\u043e\u0433\u0443\u0442 \u043f\u043e\u043c\u0435\u0448\u0430\u0442\u044c \u0432\u0430\u0448\u0435\u043c\u0443 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0443.<\/p>\n","protected":false},"author":25,"featured_media":72975,"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":[6460,7192,7264],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-288282","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prohrammy-trenyrovok-y-upraznenyia","8":"tag-6460","9":"tag-7192","10":"tag-7264","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 \u0441\u0430\u043c\u044b\u0445 \u0431\u043e\u043b\u044c\u0448\u0438\u0445 \u043e\u0448\u0438\u0431\u043e\u043a \u0432 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0412\u044b \u0445\u043e\u0442\u0438\u0442\u0435 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u044c \u0441\u0438\u043b\u0443 \u0438 \u043f\u043e\u0434\u043d\u044f\u0442\u044c \u0431\u043e\u043b\u0435\u0435 \u0442\u044f\u0436\u0435\u043b\u044b\u0439 \u0432\u0435\u0441? \u0423\u0437\u043d\u0430\u0439\u0442\u0435 \u043e \u043d\u0430\u0438\u0431\u043e\u043b\u0435\u0435 \u0440\u0430\u0441\u043f\u0440\u043e\u0441\u0442\u0440\u0430\u043d\u0435\u043d\u043d\u044b\u0445 \u043e\u0448\u0438\u0431\u043a\u0430\u0445 \u0432 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043c\u043e\u0433\u0443\u0442 \u043f\u043e\u043c\u0435\u0448\u0430\u0442\u044c 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