{"id":294766,"date":"2019-09-09T09:47:00","date_gmt":"2019-09-09T07:47:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=294766"},"modified":"2023-07-28T18:47:05","modified_gmt":"2023-07-28T16:47:05","slug":"7-nai-efektivni-kardio-ureda-koito-pestiat-vasheto-vreme","status":"publish","type":"post","link":"https:\/\/gymbeam.bg\/blog\/7-nai-efektivni-kardio-ureda-koito-pestiat-vasheto-vreme\/","title":{"rendered":"7 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u043a\u0430\u0440\u0434\u0438\u043e \u0443\u0440\u0435\u0434\u0430, \u043a\u043e\u0438\u0442\u043e \u043f\u0435\u0441\u0442\u044f\u0442 \u0432\u0430\u0448\u0435\u0442\u043e \u0432\u0440\u0435\u043c\u0435"},"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\/7-nai-efektivni-kardio-ureda-koito-pestiat-vasheto-vreme\/#1_%D0%91%D1%8F%D0%B3%D0%B0%D1%89%D0%B0_%D0%BF%D1%8A%D1%82%D0%B5%D0%BA%D0%B0\" title=\"1. \u0411\u044f\u0433\u0430\u0449\u0430 \u043f\u044a\u0442\u0435\u043a\u0430\">1. \u0411\u044f\u0433\u0430\u0449\u0430 \u043f\u044a\u0442\u0435\u043a\u0430<\/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\/7-nai-efektivni-kardio-ureda-koito-pestiat-vasheto-vreme\/#2_%D0%A1%D1%82%D1%8A%D0%BB%D0%B1%D0%B8\" title=\"2. \u0421\u0442\u044a\u043b\u0431\u0438\">2. \u0421\u0442\u044a\u043b\u0431\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.bg\/blog\/7-nai-efektivni-kardio-ureda-koito-pestiat-vasheto-vreme\/#3_%D0%93%D1%80%D0%B5%D0%B1%D0%B5%D0%BD_%D1%82%D1%80%D0%B5%D0%BD%D0%B0%D0%B6%D0%BE%D1%80\" title=\"3. \u0413\u0440\u0435\u0431\u0435\u043d \u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440\">3. \u0413\u0440\u0435\u0431\u0435\u043d \u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440<\/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\/7-nai-efektivni-kardio-ureda-koito-pestiat-vasheto-vreme\/#4_%D0%A1%D0%BF%D0%B8%D0%BD%D0%B8%D0%BD%D0%B3_%D0%B2%D0%B5%D0%BB%D0%BE%D1%81%D0%B8%D0%BF%D0%B5%D0%B4\" title=\"4. \u0421\u043f\u0438\u043d\u0438\u043d\u0433 \u0432\u0435\u043b\u043e\u0441\u0438\u043f\u0435\u0434\">4. \u0421\u043f\u0438\u043d\u0438\u043d\u0433 \u0432\u0435\u043b\u043e\u0441\u0438\u043f\u0435\u0434<\/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\/7-nai-efektivni-kardio-ureda-koito-pestiat-vasheto-vreme\/#5_Skierg_%D1%82%D1%80%D0%B5%D0%BD%D0%B0%D0%B6%D0%BE%D1%80\" title=\"5. Skierg \u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440\">5. Skierg \u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440<\/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\/7-nai-efektivni-kardio-ureda-koito-pestiat-vasheto-vreme\/#6_%D0%9A%D1%80%D0%BE%D1%81_%D1%82%D1%80%D0%B5%D0%BD%D0%B0%D0%B6%D0%BE%D1%80\" title=\"6. \u041a\u0440\u043e\u0441 \u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440\">6. \u041a\u0440\u043e\u0441 \u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.bg\/blog\/7-nai-efektivni-kardio-ureda-koito-pestiat-vasheto-vreme\/#7_%D0%92%D0%B5%D0%BB%D0%BE%D1%81%D0%B8%D0%BF%D0%B5%D0%B4_%D1%81_%D0%BE%D0%B1%D0%BB%D0%B5%D0%B3%D0%B0%D0%BB%D0%BA%D0%B0\" title=\"7. \u0412\u0435\u043b\u043e\u0441\u0438\u043f\u0435\u0434 \u0441 \u043e\u0431\u043b\u0435\u0433\u0430\u043b\u043a\u0430\">7. \u0412\u0435\u043b\u043e\u0441\u0438\u043f\u0435\u0434 \u0441 \u043e\u0431\u043b\u0435\u0433\u0430\u043b\u043a\u0430<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u041d\u0435 \u0432\u0441\u0438\u0447\u043a\u0438 \u043a\u0430\u0440\u0434\u0438\u043e \u0443\u0440\u0435\u0434\u0438 \u0441\u0430 \u0435\u0434\u043d\u0430\u043a\u0432\u0438. \u041c\u043d\u043e\u0433\u043e \u0445\u043e\u0440\u0430 \u0441\u043c\u044f\u0442\u0430\u0442 \u043a\u0430\u0440\u0434\u0438\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0437\u0430 \u0441\u043a\u0443\u0447\u043d\u0438. \u0410\u043a\u043e \u043d\u0435 \u0441\u0442\u0435 \u043b\u044e\u0431\u0438\u0442\u0435\u043b \u043d\u0430 \u0431\u044f\u0433\u0430\u043d\u0435\u0442\u043e, \u0432\u0435\u0440\u043e\u044f\u0442\u043d\u043e \u0438 \u0432\u0438\u0435 <em>(\u043a\u0430\u043a\u0442\u043e \u0438 \u043f\u043e\u0432\u0435\u0447\u0435\u0442\u043e \u043e\u0442 \u043d\u0430\u0441)<\/em> \u0441\u0442\u043e\u0438\u0447\u0435\u0441\u043a\u0438 \u0441\u0435 \u043e\u043f\u0438\u0442\u0432\u0430\u0442\u0435 \u0434\u0430 \u0438\u0437\u0434\u044a\u0440\u0436\u0438\u0442\u0435 30 \u043c\u0438\u043d\u0443\u0442\u043d\u043e \u043a\u0430\u0440\u0434\u0438\u043e \u043d\u0430 \u0431\u044f\u0433\u0430\u0449\u0430\u0442\u0430 \u043f\u044a\u0442\u0435\u043a\u0430. \u0412 \u0434\u0435\u0439\u0441\u0442\u0432\u0438\u0442\u0435\u043b\u043d\u043e\u0441\u0442 \u0441\u044a\u0449\u0435\u0441\u0442\u0432\u0443\u0432\u0430 \u0432\u044a\u0437\u043c\u043e\u0436\u043d\u043e\u0441\u0442 \u0434\u0430 <strong>\u043f\u0440\u0435\u043a\u0430\u0440\u0432\u0430\u0442\u0435 \u043c\u043d\u043e\u0433\u043e \u043f\u043e-\u043c\u0430\u043b\u043a\u043e \u0432\u0440\u0435\u043c\u0435 \u0432 \u043a\u0430\u0440\u0434\u0438\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043d\u043e \u0441\u044a\u0449\u0435\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e \u0434\u0430 \u0438\u0437\u0433\u0430\u0440\u044f\u0442\u0435 \u043c\u043d\u043e\u0433\u043e \u043f\u043e-\u0433\u043e\u043b\u044f\u043c\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043a\u0430\u043b\u043e\u0440\u0438\u0438<\/strong>, \u0430\u043a\u043e \u0437\u043d\u0430\u0435\u0442\u0435 \u043a\u0430\u043a \u0434\u0430 \u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u043a\u0430\u0440\u0434\u0438\u043e \u0443\u0440\u0435\u0434\u0438\u0442\u0435. \u041d\u0435\u043a\u0430 \u0437\u0430\u0435\u0434\u043d\u043e \u0434\u0430 \u0440\u0430\u0437\u0433\u043b\u0435\u0434\u0430\u043c\u0435 \u043a\u0430\u043a\u0432\u0438 \u0432\u044a\u0437\u043c\u043e\u0436\u043d\u043e\u0441\u0442\u0438 \u0441\u044a\u0449\u0435\u0441\u0442\u0432\u0443\u0432\u0430\u0442.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u044f\u043c\u0435 \u0432\u0438 <strong>\u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438\u0442\u0435 \u0438 \u043d\u0430\u0439-\u043d\u0435\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438\u0442\u0435 \u043a\u0430\u0440\u0434\u0438\u043e \u0443\u0440\u0435\u0434\u0438, <\/strong>\u043f\u043e\u0434\u0440\u0435\u0434\u0435\u043d\u0438 \u0432\u044a\u0437 \u043e\u0441\u043d\u043e\u0432\u0430 \u043d\u0430 <strong>\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0442\u0430<\/strong>(\u043d\u0430\u0439-\u043c\u043d\u043e\u0433\u043e \u0438\u0437\u0433\u043e\u0440\u0435\u043d\u0438 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0437\u0430 \u043d\u0430\u0439-\u043a\u0440\u0430\u0442\u043a\u043e \u0432\u0440\u0435\u043c\u0435, \u043f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0430\u0435\u0440\u043e\u0431\u043d\u0430\u0442\u0430 \u0438\u0437\u0434\u0440\u044a\u0436\u043b\u0438\u0432\u043e\u0441\u0442), <strong>\u0444\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0430\u043b\u043d\u043e\u0441\u0442\u0442\u0430 <\/strong>(\u0434\u0430\u043b\u0438 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435\u0442\u043e \u043d\u0430 \u0443\u0440\u0435\u0434\u0430 \u0438\u043c\u0430 \u043d\u0435\u0449\u043e \u043e\u0431\u0449\u043e \u0441 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u0442\u0430, \u043a\u043e\u0438\u0442\u043e \u0438\u0437\u0432\u044a\u0440\u0448\u0432\u0430\u043c\u0435 \u043f\u0440\u0438 \u0435\u0436\u0435\u0434\u043d\u0435\u0432\u043d\u0438\u0442\u0435 \u0434\u0435\u0439\u043d\u043e\u0441\u0442\u0438) \u0438 <strong>\u0434\u043e\u0441\u0442\u044a\u043f\u043d\u043e\u0441\u0442\u0442\u0430 <\/strong>(\u0432\u0435\u0440\u043e\u044f\u0442\u043d\u043e\u0441\u0442\u0442\u0430 \u0434\u0430 \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u0443\u0440\u0435\u0434\u0430 \u0432\u044a\u0432 \u0444\u0438\u0442\u043d\u0435\u0441 \u0437\u0430\u043b\u0430\u0442\u0430).<\/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%91%D1%8F%D0%B3%D0%B0%D1%89%D0%B0_%D0%BF%D1%8A%D1%82%D0%B5%D0%BA%D0%B0\"><\/span>1. \u0411\u044f\u0433\u0430\u0449\u0430 \u043f\u044a\u0442\u0435\u043a\u0430<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0415\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442: A<\/p>\n\n\n\n<p>\u0424\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0430\u043b\u043d\u043e\u0441\u0442: A+<\/p>\n\n\n\n<p>\u0414\u043e\u0441\u0442\u044a\u043f\u043d\u043e\u0441\u0442: A+<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-663860058.jpg\" alt=\"7 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u043a\u0430\u0440\u0434\u0438\u043e \u0443\u0440\u0435\u0434\u0430, \u043a\u043e\u0438\u0442\u043e \u043f\u0435\u0441\u0442\u044f\u0442 \u0432\u0430\u0448\u0435\u0442\u043e \u0432\u0440\u0435\u043c\u0435\" width=\"843\" height=\"562\" title=\"7 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u043a\u0430\u0440\u0434\u0438\u043e \u0443\u0440\u0435\u0434\u0430, \u043a\u043e\u0438\u0442\u043e \u043f\u0435\u0441\u0442\u044f\u0442 \u0432\u0430\u0448\u0435\u0442\u043e \u0432\u0440\u0435\u043c\u0435\"\/><\/figure><\/div>\n\n\n\n<p>\u0411\u044f\u0433\u0430\u0449\u0430\u0442\u0430 \u043f\u044a\u0442\u0435\u043a\u0430 <strong>\u0432\u0438\u043d\u0430\u0433\u0438 \u0435 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438\u044f\u0442 \u0438\u0437\u0431\u043e\u0440<\/strong>. \u0417\u0430 \u0440\u0430\u0437\u043b\u0438\u043a\u0430 \u043e\u0442 \u0434\u0440\u0443\u0433\u0438\u0442\u0435 \u043a\u0430\u0440\u0434\u0438\u043e \u0443\u0440\u0435\u0434\u0438, \u0442\u044f \u043f\u0440\u0435\u0434\u043b\u0430\u0433\u0430 \u043f\u043e\u0432\u0435\u0447\u0435 \u0432\u044a\u0437\u043c\u043e\u0436\u043d\u043e\u0441\u0442\u0438 \u0437\u0430 \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e. \u0421\u044a\u0449\u043e \u0442\u0430\u043a\u0430 <strong>\u043f\u043e\u043b\u0437\u0432\u0430\u043d\u0435\u0442\u043e \u045d \u0435 \u043c\u043d\u043e\u0433\u043e \u043b\u0435\u0441\u043d\u043e<\/strong>.\u0414\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0435 \u0441\u0430\u043c\u043e \u0434\u0430 \u043d\u0430\u0442\u0438\u0441\u043d\u0435\u0442\u0435 \u0431\u0443\u0442\u043e\u043d\u0430 \u0421\u0442\u0430\u0440\u0442 \u0438 \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u0441\u0442\u0440\u0435\u043b\u043a\u0438\u0442\u0435 \u0434\u0430 \u043d\u0430\u0433\u043b\u0430\u0441\u0438\u0442\u0435 <strong>\u0441\u043a\u043e\u0440\u043e\u0441\u0442\u0442\u0430 \u0438 \u043d\u0430\u043a\u043b\u043e\u043d\u0430<\/strong>. \u0414\u043e\u0440\u0438 \u0441\u0430\u043c\u043e \u0445\u043e\u0434\u0435\u043d\u0435\u0442\u043e \u043f\u043e\u0434 \u043d\u0430\u043a\u043b\u043e\u043d \u043c\u043e\u0436\u0435 \u0434\u0430 \u0431\u044a\u0434\u0435 \u0434\u043e\u0441\u0442\u0430 \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u0449\u043e. \u0410\u043a\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u0441\u0435 \u0432\u044a\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u043e \u043e\u0442 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u043d\u0430 \u0431\u044f\u0433\u0430\u0449\u0430\u0442\u0430 \u043f\u044a\u0442\u0435\u043a\u0430, \u043e\u043f\u0438\u0442\u0430\u0439\u0442\u0435 \u0441\u0435 \u0434\u0430 \u0431\u044f\u0433\u0430\u0442\u0435 \u0431\u0435\u0437 \u0434\u0430 \u0441\u0435 \u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u0437\u0430 \u0440\u044a\u043a\u043e\u0445\u0432\u0430\u0442\u043a\u0438\u0442\u0435.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%D0%A1%D1%82%D1%8A%D0%BB%D0%B1%D0%B8\"><\/span>2. \u0421\u0442\u044a\u043b\u0431\u0438<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0415\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442: A<\/p>\n\n\n\n<p>\u0424\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0430\u043b\u043d\u043e\u0441\u0442: A-<\/p>\n\n\n\n<p>\u0414\u043e\u0441\u0442\u044a\u043f\u043d\u043e\u0441\u0442: B<\/p>\n\n\n\n<p>\u0417\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0441\u0442\u044a\u043b\u0431\u0438\u0442\u0435 \u0441\u0430 \u0441\u0442\u0440\u0430\u0445\u043e\u0442\u0435\u043d \u043f\u043e\u043c\u043e\u0449\u043d\u0438\u043a. \u041a\u0430\u043a\u0432\u043e \u043c\u043e\u0436\u0435 \u0434\u0430 \u0431\u044a\u0434\u0435 \u043f\u043e-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u043e\u0442 \u0438\u0437\u043a\u0430\u0447\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0435\u0434\u043d\u043e \u0431\u0435\u0437\u043a\u0440\u0430\u0439\u043d\u043e \u0441\u0442\u044a\u043b\u0431\u0438\u0449\u0435? \u041e\u043f\u0438\u0442\u0430\u0439\u0442\u0435 <strong>\u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0438 \u0438\u043d\u0442\u0435\u0440\u0432\u0430\u043b\u0438<\/strong> \u0438 \u043d\u0430\u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u043d\u0430\u0438\u0441\u0442\u0438\u043d\u0430 \u043d\u0435\u0432\u0435\u0440\u043e\u044f\u0442\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430. \u041e\u043f\u0438\u0442\u0432\u0430\u0439\u0442\u0435 \u0441\u0435 \u0434\u0430 \u0432\u043a\u043b\u044e\u0447\u0432\u0430\u0442\u0435 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e, \u043a\u0430\u0442\u043e \u0441\u0435 \u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u043d\u0430 \u0440\u044a\u043a\u043e\u0445\u0432\u0430\u0442\u043a\u0438\u0442\u0435. \u0410\u043a\u043e \u0441\u0435 \u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u0437\u0430 \u0440\u044a\u043a\u043e\u0445\u0432\u0430\u0442\u043a\u0438\u0442\u0435, \u0449\u0435 \u0438\u043c\u0430\u0442\u0435 \u0447\u0443\u0432\u0441\u0442\u0432\u043e\u0442\u043e, \u0447\u0435 \u0441\u0435 \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u0442\u0435 \u043c\u043d\u043e\u0433\u043e, \u043d\u043e \u0432\u044a\u043f\u0440\u0435\u043a\u0438 \u0442\u043e\u0432\u0430 <strong>\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0432\u0438<\/strong> <strong>\u0449\u0435 \u0431\u044a\u0434\u0435 \u043f\u043e-\u0441\u043b\u0430\u0431\u043e \u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u0430 \u0438 \u0449\u0435 \u0438\u0437\u0433\u043e\u0440\u0438\u0442\u0435 \u043f\u043e-\u043c\u0430\u043b\u043a\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043a\u0430\u043b\u043e\u0440\u0438\u0438.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%D0%93%D1%80%D0%B5%D0%B1%D0%B5%D0%BD_%D1%82%D1%80%D0%B5%D0%BD%D0%B0%D0%B6%D0%BE%D1%80\"><\/span>3. \u0413\u0440\u0435\u0431\u0435\u043d \u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0415\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442: A+<\/p>\n\n\n\n<p>\u0424\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0430\u043b\u043d\u043e\u0441\u0442: B+<\/p>\n\n\n\n<p>\u0414\u043e\u0441\u0442\u044a\u043f\u043d\u043e\u0441\u0442: B<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/iStock-1210171172-1124x750.jpg\" alt=\"7 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u043a\u0430\u0440\u0434\u0438\u043e \u0443\u0440\u0435\u0434\u0430, \u043a\u043e\u0438\u0442\u043e \u043f\u0435\u0441\u0442\u044f\u0442 \u0432\u0430\u0448\u0435\u0442\u043e \u0432\u0440\u0435\u043c\u0435\" class=\"wp-image-263342\" width=\"843\" height=\"563\" title=\"7 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u043a\u0430\u0440\u0434\u0438\u043e \u0443\u0440\u0435\u0434\u0430, \u043a\u043e\u0438\u0442\u043e \u043f\u0435\u0441\u0442\u044f\u0442 \u0432\u0430\u0448\u0435\u0442\u043e \u0432\u0440\u0435\u043c\u0435\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-1210171172-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-1210171172-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-1210171172.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>\u041c\u043e\u0436\u0435 \u0434\u0430 \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u0433\u0440\u0435\u0431\u043d\u0438\u044f \u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440 \u0432 \u043f\u043e\u0447\u0442\u0438 \u0432\u0441\u044f\u043a\u0430 \u0444\u0438\u0442\u043d\u0435\u0441 \u0437\u0430\u043b\u0430, \u043a\u0430\u0442\u043e \u0434\u043e\u0441\u0442\u0430 \u0445\u043e\u0440\u0430 \u0441\u0430 \u0443\u0431\u0435\u0434\u0435\u043d\u0438, \u0447\u0435 \u0438\u043c\u0435\u043d\u043d\u043e \u0442\u043e\u0437\u0438 \u0443\u0440\u0435\u0434 \u043f\u0440\u0435\u0434\u043b\u0430\u0433\u0430 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0430\u0442\u0430 \u0444\u043e\u0440\u043c\u0430 \u043d\u0430 \u043a\u0430\u0440\u0434\u0438\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f. \u0421 \u043d\u0435\u0433\u043e\u0432\u0430 \u043f\u043e\u043c\u043e\u0449 \u0449\u0435 \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0438\u0442\u0435 \u0446\u044f\u043b\u043e\u0442\u043e \u0442\u044f\u043b\u043e \u0441 \u0433\u043e\u043b\u044f\u043c\u0430 \u0430\u043c\u043f\u043b\u0438\u0442\u0443\u0434\u0430 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u0442\u0430, \u043a\u043e\u0435\u0442\u043e \u043c\u043e\u0436\u0435 \u0434\u0430 \u0431\u044a\u0434\u0435 \u043c\u043d\u043e\u0433\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u0449\u043e, \u0430 \u0435\u0434\u043d\u043e\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e \u0441 \u0442\u043e\u0432\u0430 \u0438 \u0434\u043e\u0441\u0442\u0430 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e. \u0421\u0430\u043c\u043e \u0437\u0430 10 \u043c\u0438\u043d\u0443\u0442\u043d\u0430 \u0438\u043d\u0442\u0435\u0440\u0432\u0430\u043b\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u043d\u0430 \u0433\u0440\u0435\u0431\u043d\u0438\u044f \u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440 <strong>\u0449\u0435 \u0438\u0437\u0433\u043e\u0440\u0438\u0442\u0435 \u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u043d\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043a\u0430\u043b\u043e\u0440\u0438\u0438<\/strong>. \u041d\u0430\u0439-\u0433\u043e\u043b\u0435\u043c\u0438\u044f\u0442 \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u043a \u043d\u0430 \u0442\u043e\u0437\u0438 \u0443\u0440\u0435\u0434 \u0435, \u0447\u0435 <strong>\u043d\u0435\u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0430\u0442\u0430 \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u043e\u0433\u0440\u0430\u043d\u0438\u0447\u0438 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0442\u0430 \u043c\u0443 <\/strong><em>(\u043a\u0430\u043a\u0442\u043e \u0432\u043f\u0440\u043e\u0447\u0435\u043c \u043f\u0440\u0438 \u0432\u0441\u0438\u0447\u043a\u043e)<\/em>.<\/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%A1%D0%BF%D0%B8%D0%BD%D0%B8%D0%BD%D0%B3_%D0%B2%D0%B5%D0%BB%D0%BE%D1%81%D0%B8%D0%BF%D0%B5%D0%B4\"><\/span>4. \u0421\u043f\u0438\u043d\u0438\u043d\u0433 \u0432\u0435\u043b\u043e\u0441\u0438\u043f\u0435\u0434<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0415\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442: A<\/p>\n\n\n\n<p>\u0424\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0430\u043b\u043d\u043e\u0441\u0442: B<\/p>\n\n\n\n<p>\u0414\u043e\u0441\u0442\u044a\u043f\u043d\u043e\u0441\u0442: A&nbsp;&nbsp;&nbsp; &nbsp; &nbsp; &nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-679306666.jpg\" alt=\"7 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u043a\u0430\u0440\u0434\u0438\u043e \u0443\u0440\u0435\u0434\u0430, \u043a\u043e\u0438\u0442\u043e \u043f\u0435\u0441\u0442\u044f\u0442 \u0432\u0430\u0448\u0435\u0442\u043e \u0432\u0440\u0435\u043c\u0435\" width=\"843\" height=\"562\" title=\"7 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u043a\u0430\u0440\u0434\u0438\u043e \u0443\u0440\u0435\u0434\u0430, \u043a\u043e\u0438\u0442\u043e \u043f\u0435\u0441\u0442\u044f\u0442 \u0432\u0430\u0448\u0435\u0442\u043e \u0432\u0440\u0435\u043c\u0435\"\/><\/figure><\/div>\n\n\n\n<p>\u0412\u0435\u043b\u043e\u0435\u0440\u0433\u043e\u043c\u0435\u0442\u044a\u0440\u044a\u0442 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0431\u044a\u0434\u0435 <strong>\u043d\u0430\u0438\u0441\u0442\u0438\u043d\u0430 \u0434\u043e\u0431\u044a\u0440 \u0438\u0437\u0431\u043e\u0440<\/strong>. \u041e\u043f\u0438\u0442\u0430\u0439\u0442\u0435 \u0433\u043e\u043b\u0435\u043c\u0438\u0442\u0435 \u0440\u0430\u0437\u0441\u0442\u043e\u044f\u043d\u0438\u044f, \u0432\u0438\u0441\u043e\u043a\u043e\u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u0438\u0442\u0435 \u0438\u043d\u0442\u0435\u0440\u0432\u0430\u043b\u0438 \u0438\u043b\u0438 \u0447\u0430\u0441\u043e\u0432\u0435\u0442\u0435 \u043f\u043e \u0441\u043f\u0438\u043d\u0438\u043d\u0433. <strong>\u041d\u0430\u0447\u0438\u043d\u0430\u0435\u0449\u0438\u0442\u0435, \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435!<\/strong> \u0412 \u043d\u0430\u0447\u0430\u043b\u043e\u0442\u043e \u0441\u043b\u0435\u0434 \u0434\u044a\u043b\u0433\u043e \u0441\u0435\u0434\u0435\u043d\u0435 \u043d\u0430 \u043d\u0435 \u043e\u0441\u043e\u0431\u0435\u043d\u043e \u0443\u0434\u043e\u0431\u043d\u0430\u0442\u0430 \u0441\u0435\u0434\u0430\u043b\u043a\u0430 \u0435 \u0432\u044a\u0437\u043c\u043e\u0436\u043d\u043e \u0434\u0430 \u043f\u043e\u043b\u0443\u0447\u0438\u0442\u0435 \u043b\u0435\u043a\u043e \u0441\u0442\u0440\u0430\u043d\u043d\u0438 \u0438 \u0442\u0440\u0443\u0434\u043d\u043e \u043e\u0431\u044f\u0441\u043d\u0438\u043c\u0438 \u0441\u0438\u043d\u0438\u043d\u0438.<\/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_Skierg_%D1%82%D1%80%D0%B5%D0%BD%D0%B0%D0%B6%D0%BE%D1%80\"><\/span>5. Skierg \u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0415\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442: B+<\/p>\n\n\n\n<p>\u0424\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0430\u043b\u043d\u043e\u0441\u0442: C<\/p>\n\n\n\n<p>\u0414\u043e\u0441\u0442\u044a\u043f\u043d\u043e\u0441\u0442: D&nbsp; &nbsp;<\/p>\n\n\n\n<p>SkiErg \u0438\u043b\u0438 \u0441\u043a\u0438\u043e\u0440\u0441\u043a\u0438\u044f\u0442 \u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440 \u043d\u0430 \u043f\u0440\u044a\u0432 \u043f\u043e\u0433\u043b\u0435\u0434 \u0438\u0437\u0433\u043b\u0435\u0436\u0434\u0430 \u043a\u0430\u0442\u043e \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d \u0433\u0440\u0435\u0431\u0435\u043d \u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440, \u0441 \u043a\u043e\u0439\u0442\u043e \u043c\u043e\u0436\u0435 \u0434\u0430 <strong>\u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0438\u0442\u0435 \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e<\/strong>. \u0410\u043a\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u043f\u043e\u0432\u0435\u0447\u0435 \u0434\u0430 \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0438\u0442\u0435 \u0438 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0441\u0438, \u043e\u043f\u0438\u0442\u0430\u0439\u0442\u0435 \u0441\u0435 \u0434\u0430 <strong>\u0437\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0432 \u043f\u043e\u043b\u0443\u043a\u043b\u0435\u043a<\/strong>. \u0410\u043a\u043e \u0432\u044a\u0432 \u0444\u0438\u0442\u043d\u0435\u0441 \u0437\u0430\u043b\u0430\u0442\u0430, \u043a\u043e\u044f\u0442\u043e \u043f\u043e\u0441\u0435\u0449\u0430\u0432\u0430\u0442\u0435, \u0438\u043c\u0430 SkiErg, \u0441\u044a\u0441 \u0441\u0438\u0433\u0443\u0440\u043d\u043e\u0441\u0442 \u043d\u0435 \u0431\u0438\u0432\u0430 \u0434\u0430 \u0433\u043e \u043f\u0440\u043e\u043f\u0443\u0441\u043a\u0430\u0442\u0435. \u041d\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0437\u043d\u0430\u0435\u0442\u0435, \u0447\u0435 \u043f\u0440\u0438 \u0442\u043e\u0437\u0438 \u0443\u0440\u0435\u0434 <strong>\u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043d\u0430\u0438\u0441\u0442\u0438\u043d\u0430 \u0441\u043f\u0435\u0446\u0438\u0444\u0438\u0447\u043d\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435<\/strong>, \u043a\u043e\u0435\u0442\u043e \u0432 \u0436\u0438\u0432\u043e\u0442\u0430 \u043d\u0435 \u0441\u0435 \u0441\u0440\u0435\u0449\u0430 \u0442\u0432\u044a\u0440\u0434\u0435 \u0447\u0435\u0441\u0442\u043e&#8230; \u043e\u0441\u0432\u0435\u043d \u0430\u043a\u043e \u043d\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0437\u0430 \u0443\u0447\u0430\u0441\u0442\u0438\u0435 \u0432 \u0437\u0438\u043c\u043d\u0438\u0442\u0435 \u041e\u043b\u0438\u043c\u043f\u0438\u0439\u0441\u043a\u0438 \u0438\u0433\u0440\u0438.<\/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=\"6_%D0%9A%D1%80%D0%BE%D1%81_%D1%82%D1%80%D0%B5%D0%BD%D0%B0%D0%B6%D0%BE%D1%80\"><\/span>6. \u041a\u0440\u043e\u0441 \u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0415\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442: D<\/p>\n\n\n\n<p>\u0424\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0430\u043b\u043d\u043e\u0441\u0442: F<\/p>\n\n\n\n<p>\u0414\u043e\u0441\u0442\u044a\u043f\u043d\u043e\u0441\u0442: A&nbsp;&nbsp;&nbsp; &nbsp; &nbsp; &nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-617569618_1.jpg\" alt=\"7 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u043a\u0430\u0440\u0434\u0438\u043e \u0443\u0440\u0435\u0434\u0430, \u043a\u043e\u0438\u0442\u043e \u043f\u0435\u0441\u0442\u044f\u0442 \u0432\u0430\u0448\u0435\u0442\u043e \u0432\u0440\u0435\u043c\u0435\" width=\"843\" height=\"562\" title=\"7 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u043a\u0430\u0440\u0434\u0438\u043e \u0443\u0440\u0435\u0434\u0430, \u043a\u043e\u0438\u0442\u043e \u043f\u0435\u0441\u0442\u044f\u0442 \u0432\u0430\u0448\u0435\u0442\u043e \u0432\u0440\u0435\u043c\u0435\"\/><\/figure><\/div>\n\n\n\n<p>\u041a\u0440\u043e\u0441 \u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440\u044a\u0442 \u0441\u0435 \u043d\u0430\u043c\u0438\u0440\u0430 \u043f\u043e\u0447\u0442\u0438 \u0432 \u0441\u0430\u043c\u0438\u044f \u043a\u0440\u0430\u0439 \u043d\u0430 \u0442\u0430\u0437\u0438 \u043a\u043b\u0430\u0441\u0430\u0446\u0438\u044f, \u0442\u044a\u0439 \u043a\u0430\u0442\u043e \u043d\u0435 \u0441\u0435 \u0445\u0430\u0440\u0430\u043a\u0442\u0435\u0440\u0438\u0437\u0438\u0440\u0430 \u0441 <strong>\u043e\u0441\u043e\u0431\u0435\u043d\u0430 \u043c\u043d\u043e\u0433\u043e\u0444\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0430\u043b\u043d\u043e\u0441\u0442.<\/strong> \u0412 \u0441\u0440\u0430\u0432\u043d\u0435\u043d\u0438\u0435 \u0441 \u0434\u0440\u0443\u0433\u0438\u0442\u0435 \u043a\u0430\u0440\u0434\u0438\u043e \u0443\u0440\u0435\u0434\u0438 <strong>\u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u0442\u0430 \u043d\u0430 \u043d\u0435\u0433\u043e \u0441\u0430 \u043d\u0435\u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u0438 \u0438 \u043d\u0435\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438.<\/strong> \u0421\u044a\u0449\u043e \u0442\u0430\u043a\u0430 \u043f\u0440\u0438 \u0441\u044a\u043f\u0440\u043e\u0442\u0438\u0432\u043b\u0435\u043d\u0438\u0435 \u0438\u043b\u0438 \u0442\u0440\u0443\u0434\u043d\u043e\u0441\u0442 \u043f\u043e-\u043d\u0438\u0441\u043a\u0438 \u043e\u0442 10, \u0442\u043e\u0437\u0438 \u0443\u0440\u0435\u0434 \u043d\u0435 \u043e\u0441\u0438\u0433\u0443\u0440\u044f\u0432\u0430 \u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0438\u0437\u0433\u0430\u0440\u044f\u043d\u0435 \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438. \u041d\u0435\u0433\u043e\u0432\u0430 \u043f\u043e\u043b\u043e\u0436\u0438\u0442\u0435\u043b\u043d\u0430 \u0445\u0430\u0440\u0430\u043a\u0442\u0435\u0440\u0438\u0441\u0442\u0438\u043a\u0430 \u0435, \u0447\u0435 \u0435 \u0449\u0430\u0434\u044f\u0449 \u0441\u043f\u0440\u044f\u043c\u043e \u0441\u0442\u0430\u0432\u0438\u0442\u0435, \u043d\u043e \u043a\u0430\u0440\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0432\u0435\u043b\u043e\u0441\u0438\u043f\u0435\u0434 \u0438\u043b\u0438 \u043f\u043b\u0443\u0432\u0430\u043d\u0435\u0442\u043e <strong>\u0441\u0430 \u043c\u043d\u043e\u0433\u043e \u043f\u043e-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0432\u044a\u0437\u043c\u043e\u0436\u043d\u043e\u0441\u0442\u0438,<\/strong> \u0432 \u0441\u043b\u0443\u0447\u0430\u0439 \u0447\u0435 \u0441\u0442\u0440\u0430\u0434\u0430\u0442\u0435 \u043e\u0442 \u043d\u044f\u043a\u0430\u043a\u0432\u043e \u043d\u0430\u0440\u0430\u043d\u044f\u0432\u0430\u043d\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=\"7_%D0%92%D0%B5%D0%BB%D0%BE%D1%81%D0%B8%D0%BF%D0%B5%D0%B4_%D1%81_%D0%BE%D0%B1%D0%BB%D0%B5%D0%B3%D0%B0%D0%BB%D0%BA%D0%B0\"><\/span>7. \u0412\u0435\u043b\u043e\u0441\u0438\u043f\u0435\u0434 \u0441 \u043e\u0431\u043b\u0435\u0433\u0430\u043b\u043a\u0430<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0415\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442: D<\/p>\n\n\n\n<p>\u0424\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0430\u043b\u043d\u043e\u0441\u0442: F<\/p>\n\n\n\n<p>\u0414\u043e\u0441\u0442\u044a\u043f\u043d\u043e\u0441\u0442: B<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/6_1.jpg\" alt=\"7 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u043a\u0430\u0440\u0434\u0438\u043e \u0443\u0440\u0435\u0434\u0430, \u043a\u043e\u0438\u0442\u043e \u043f\u0435\u0441\u0442\u044f\u0442 \u0432\u0430\u0448\u0435\u0442\u043e \u0432\u0440\u0435\u043c\u0435\" width=\"843\" height=\"562\" title=\"7 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u043a\u0430\u0440\u0434\u0438\u043e \u0443\u0440\u0435\u0434\u0430, \u043a\u043e\u0438\u0442\u043e \u043f\u0435\u0441\u0442\u044f\u0442 \u0432\u0430\u0448\u0435\u0442\u043e \u0432\u0440\u0435\u043c\u0435\"\/><\/figure><\/div>\n\n\n\n<p>\u0426\u044f\u043b\u0430\u0442\u0430 \u0433\u043e\u0440\u043d\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0432\u0438, \u0442\u043e\u0440\u0441\u044a\u0442, \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435\u043b\u043d\u043e \u0438 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435\u0442\u043e \u0432\u0438 \u0441\u0430 \u0432 \u043f\u043e\u043a\u043e\u0439, \u0442\u043e\u0437\u0438 \u0432\u0435\u043b\u043e\u0441\u0438\u043f\u0435\u0434 \u043d\u0435 \u0438\u0441\u043a\u0430 \u043e\u0442 \u0432\u0430\u0441 \u043d\u0438\u0449\u043e \u0434\u0440\u0443\u0433\u043e, \u043e\u0441\u0432\u0435\u043d \u0434\u0430 <strong>\u0430\u043d\u0433\u0430\u0436\u0438\u0440\u0430\u0442\u0435 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438<\/strong>. \u0410\u043a\u043e \u0442\u044a\u0440\u0441\u0438\u0442\u0435 \u0441\u0442\u043e\u043b\u0447\u0435, \u043d\u0430 \u043a\u043e\u0435\u0442\u043e \u0434\u0430 \u043f\u043e\u0441\u0435\u0434\u043d\u0435\u0442\u0435, \u0434\u0430 \u043f\u043e\u0447\u0435\u0442\u0435\u0442\u0435 \u0438\u043b\u0438 \u0434\u0430 \u0438\u0437\u0433\u043b\u0435\u0434\u0430\u0442\u0435 \u043b\u044e\u0431\u0438\u043c\u0438\u044f \u0441\u0438 \u0441\u0435\u0440\u0438\u0430\u043b, \u0442\u043e\u0437\u0438 \u0443\u0440\u0435\u0434 \u0435 \u0441\u044a\u0437\u0434\u0430\u0434\u0435\u043d \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u043d\u043e \u0437\u0430 \u0432\u0430\u0441.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u041a\u0430\u043a\u0432\u043e \u043a\u0430\u0437\u0432\u0430 \u043d\u0430\u0443\u043a\u0430\u0442\u0430?<\/h3>\n\n\n\n<p>\u0422\u0430\u0437\u0438 \u043a\u043b\u0430\u0441\u0430\u0446\u0438\u044f \u0435 \u0441\u044a\u0441\u0442\u0430\u0432\u0435\u043d\u0430 \u0432\u044a\u0437 \u043e\u0441\u043d\u043e\u0432\u0430 \u043d\u0430 \u043f\u0440\u043e\u0443\u0447\u0432\u0430\u043d\u0435 \u043d\u0430 \u0441\u043f\u0438\u0441\u0430\u043d\u0438\u0435 <em>Journal of American Medical Association<\/em>, \u043a\u043e\u0435\u0442\u043e <strong>\u0441\u0440\u0430\u0432\u043d\u044f\u0432\u0430 \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0438 \u0432\u0438\u0434\u043e\u0432\u0435 \u043a\u0430\u0440\u0434\u0438\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0437\u0430\u043a\u0440\u0438\u0442\u043e &#8211;<\/strong> \u0441\u043a\u0438 \u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440, \u0432\u0435\u043b\u043e\u0441\u0438\u043f\u0435\u0434, \u0433\u0440\u0435\u0431\u0435\u043d \u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440, \u0441\u0442\u0435\u043f\u0435\u0440, \u0434\u0432\u0438\u0436\u0435\u0449\u0438 \u0441\u0435 \u0441\u0442\u044a\u043b\u0431\u0438 \u0438 \u0431\u044f\u0433\u0430\u0449\u0430 \u043f\u044a\u0442\u0435\u043a\u0430 \u0438 \u0443\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430, \u0447\u0435 \u043f\u0440\u0438 \u0445\u043e\u0434\u0435\u043d\u0435 \u0438\u043b\u0438 \u0442\u0438\u0447\u0430\u043d\u0435 \u043d\u0430 \u0431\u044f\u0433\u0430\u0449\u0430 \u043f\u044a\u0442\u0435\u043a\u0430 \u0441\u0435 <strong>\u0438\u0437\u0440\u0430\u0437\u0445\u043e\u0434\u0432\u0430 \u043d\u0430\u0439-\u0433\u043e\u043b\u044f\u043c\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u0435\u043d\u0435\u0440\u0433\u0438\u044f \u0438 \u0442\u043e \u043e\u043a\u0430\u0437\u0432\u0430 \u043d\u0430\u0439-\u0433\u043e\u043b\u044f\u043c \u0435\u0444\u0435\u043a\u0442 \u0432\u044a\u0440\u0445\u0443 \u0430\u0435\u0440\u043e\u0431\u043d\u0430\u0442\u0430 \u0438\u0437\u0434\u0440\u044a\u0436\u043b\u0438\u0432\u043e\u0441\u0442<\/strong> \u0432 \u0441\u0440\u0430\u0432\u043d\u0435\u043d\u0438\u0435 \u0441\u044a\u0441 \u0432\u0441\u0438\u0447\u043a\u0438 \u043e\u0441\u0442\u0430\u043d\u0430\u043b\u0438 \u0443\u0440\u0435\u0434\u0438. 1<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0423\u0447\u0435\u043d\u0438\u0442\u0435 \u0443\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430\u0442, \u0447\u0435 \u043d\u0430 \u0431\u044f\u0433\u0430\u0449\u0430\u0442\u0430 \u043f\u044a\u0442\u0435\u043a\u0430 <strong>\u0440\u0430\u0437\u0445\u043e\u0434\u044a\u0442 \u043d\u0430 \u0435\u043d\u0435\u0440\u0433\u0438\u044f \u043f\u0440\u0438 \u0445\u043e\u0434\u0435\u043d\u0435 \u0438 \u0431\u044f\u0433\u0430\u043d\u0435 \u0435<\/strong> <strong>\u0441<\/strong> <strong>40% \u043f\u043e-\u0432\u0438\u0441\u043e\u043a <\/strong>\u0432 \u0441\u0440\u0430\u0432\u043d\u0435\u043d\u0438\u0435 \u0441 \u043a\u0430\u0440\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0432\u0435\u043b\u043e\u0441\u0438\u043f\u0435\u0434. \u041e\u0441\u0432\u0435\u043d \u0442\u043e\u0432\u0430 \u0431\u044f\u0433\u0430\u0449\u0430\u0442\u0430 \u043f\u044a\u0442\u0435\u043a\u0430 \u0438 \u0433\u0440\u0435\u0431\u043d\u0438\u044f\u0442 \u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440 \u0441\u0430 \u0435\u0434\u0438\u043d\u0441\u0442\u0432\u0435\u043d\u0438\u0442\u0435 \u0434\u0432\u0430 \u0443\u0440\u0435\u0434\u0430, \u043a\u043e\u0438\u0442\u043e \u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a\u0432\u0430\u0442 \u0442\u0430\u043a\u0438\u0432\u0430 \u043d\u0438\u0432\u0430 \u043d\u0430 VO2-max, \u0432\u043e\u0434\u0435\u0449\u0438 \u0434\u043e <strong>\u043f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u0430\u0440\u0434\u0438\u043e\u0440\u0435\u0441\u043f\u0438\u0440\u0430\u0442\u043e\u0440\u043d\u0430\u0442\u0430 \u0433\u043e\u0434\u043d\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>T\u043e\u0432\u0430 \u0441\u0435 \u043f\u043e\u0442\u0432\u044a\u0440\u0436\u0434\u0430\u0432\u0430 \u0438 \u043e\u0442 \u043f\u043e-\u0441\u043a\u043e\u0440\u043e\u0448\u043d\u0438\u0442\u0435 \u0437\u0430\u043a\u043b\u044e\u0447\u0435\u043d\u0438\u044f \u043d\u0430 \u0443\u0447\u0435\u043d\u0438\u0442\u0435 \u043e\u0442 <em>Dublin City University<\/em> (\u0414\u044a\u0431\u043b\u0438\u043d, \u0418\u0440\u043b\u0430\u043d\u0434\u0438\u044f), \u043a\u043e\u0438\u0442\u043e \u043f\u0440\u043e\u0432\u0435\u0436\u0434\u0430\u0442 \u043f\u043e\u0434\u043e\u0431\u043d\u043e \u043f\u0440\u043e\u0443\u0447\u0432\u0430\u043d\u0435 \u0438 \u0443\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430\u0442, \u0447\u0435 \u043a\u0430\u0440\u0434\u0438\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430 \u043d\u0430 \u0431\u044f\u0433\u0430\u0449\u0430 \u043f\u044a\u0442\u0435\u043a\u0430, \u0441\u043a\u0438 \u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440 \u0438 \u0433\u0440\u0435\u0431\u0435\u043d \u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440 \u0432\u043e\u0434\u044f\u0442 \u0434\u043e <strong>\u043f\u043e-\u0432\u0438\u0441\u043e\u043a \u0440\u0430\u0437\u0445\u043e\u0434 \u043d\u0430 \u0435\u043d\u0435\u0440\u0433\u0438\u044f<\/strong> \u0432 \u0441\u0440\u0430\u0432\u043d\u0435\u043d\u0438\u0435 \u0441 \u043a\u0430\u0440\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u043a\u043e\u043b\u0435\u043b\u043e. 2<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-523826922.jpg\" alt=\"\u041a\u0430\u0440\u0434\u0438\u043e \u0443\u0440\u0435\u0434\u0438 - \u043a\u043e\u0435 \u0435 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e?\" width=\"843\" height=\"562\" title=\"\u041a\u0430\u0440\u0434\u0438\u043e \u0443\u0440\u0435\u0434\u0438 - \u043a\u043e\u0435 \u0435 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u041a\u043e\u0435 \u043a\u0430\u0440\u0434\u0438\u043e \u0438\u0437\u0431\u0438\u0440\u0430\u0442\u0435 \u0432\u0438\u0435?<\/h3>\n\n\n\n<p>\u0421\u0435\u0433\u0430, \u043a\u043e\u0433\u0430\u0442\u043e \u0432\u0441\u0438\u0447\u043a\u0438 \u0432\u0438\u0435 \u0441\u0442\u0435 \u0432\u0435\u0447\u0435 \u0434\u043e\u0431\u0440\u0435 \u043e\u0431\u0440\u0430\u0437\u043e\u0432\u0430\u043d\u0438 \u043e\u0442\u043d\u043e\u0441\u043d\u043e \u043a\u0430\u0440\u0434\u0438\u043e \u0443\u0440\u0435\u0434\u0438\u0442\u0435, \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0432\u0437\u0435\u043c\u0435\u0442\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e\u0442\u043e \u0440\u0435\u0448\u0435\u043d\u0438\u0435 \u043a\u0430\u043a\u0432\u043e \u043a\u0430\u0440\u0434\u0438\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435 \u0435 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u043e \u0437\u0430 \u0432\u0430\u0441. \u041f\u0440\u0435\u043f\u043e\u0440\u044a\u0447\u0432\u0430\u043c\u0435 \u0432\u0438 \u0434\u0430 <strong>\u043f\u0440\u043e\u0431\u0432\u0430\u0442\u0435 \u0432\u044a\u0440\u0445\u0443 \u0441\u0430\u043c\u0438\u0442\u0435 \u0441\u0435\u0431\u0435 \u0441\u0438 \u0443\u0440\u0435\u0434\u0438\u0442\u0435 \u043e\u0442 \u0442\u043e\u0437\u0438<\/strong> <strong>\u0441\u043f\u0438\u0441\u044a\u043a<\/strong>. \u041f\u043e\u0441\u0432\u0435\u0442\u0435\u0442\u0435 \u043d\u0430 \u0442\u043e\u0432\u0430 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e\u0442\u043e \u0432\u0440\u0435\u043c\u0435 \u0438 \u0442\u0430\u043a\u0430 \u0449\u0435 \u0443\u0441\u0442\u043e\u043d\u043e\u0432\u0438\u0442\u0435 \u043a\u043e\u0439 \u0443\u0440\u0435\u0434 \u0435 \u043d\u0430\u0439-\u0435\u0444\u0435\u0442\u0438\u0432\u0435\u043d \u0437\u0430 \u0432\u0430\u0441. \u0421\u044a\u0441 \u0441\u0438\u0433\u0443\u0440\u043d\u043e\u0441\u0442 \u0449\u0435 \u0440\u0430\u0437\u0431\u0435\u0440\u0435\u0442\u0435, \u043a\u043e\u0433\u0430\u0442\u043e \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u043d\u0430\u0439-\u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0438\u044f \u0437\u0430 \u0432\u0430\u0441.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041d\u0430\u043f\u0438\u0448\u0435\u0442\u0435 \u043d\u0438 \u043a\u0430\u0442\u043e \u043a\u043e\u043c\u0435\u043d\u0442\u0430\u0440 <strong>\u043a\u043e\u0438 \u043a\u0430\u0440\u0434\u0438\u043e \u0443\u0440\u0435\u0434\u0438 \u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u0432\u0438\u0435<\/strong>, \u043a\u0430\u043a\u0442\u043e \u0438 \u043a\u0430\u043a\u044a\u0432 \u0435 \u0432\u0430\u0448\u0438\u044f\u0442 \u043e\u043f\u0438\u0442 \u0441 \u043a\u0430\u0440\u0434\u0438\u043e \u043e\u0431\u043e\u0440\u0443\u0434\u0432\u0430\u043d\u0435\u0442\u043e. \u0410\u043a\u043e \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430 \u0432\u0438 \u0435 \u0445\u0430\u0440\u0435\u0441\u0430\u043b\u0430, <strong>\u043f\u043e\u0434\u043a\u0440\u0435\u043f\u0435\u0442\u0435 \u044f \u0447\u0440\u0435\u0437 \u0441\u043f\u043e\u0434\u0435\u043b\u044f\u043d\u0435.<\/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\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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\n\n\n<h3 class=\"wp-block-heading\">   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\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e.<\/p>\n","protected":false},"author":25,"featured_media":139915,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[81],"tags":[6691,6367,7477],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-294766","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-trenyrovchny-planove-y-upraznenyia","8":"tag-6691","9":"tag-6367","10":"tag-7477","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>7 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 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