{"id":298460,"date":"2020-02-27T11:52:00","date_gmt":"2020-02-27T10:52:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=298460"},"modified":"2023-09-05T20:14:06","modified_gmt":"2023-09-05T18:14:06","slug":"17-samych-effektyvnych-upraznenyj-dlia-ukreplenyia-myshc-kora","status":"publish","type":"post","link":"https:\/\/gymbeam.ua\/blog\/17-samych-effektyvnych-upraznenyj-dlia-ukreplenyia-myshc-kora\/","title":{"rendered":"17 \u0441\u0430\u043c\u044b\u0445 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0434\u043b\u044f \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u044f \u043c\u044b\u0448\u0446 \u043a\u043e\u0440\u0430"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ua\/blog\/17-samych-effektyvnych-upraznenyj-dlia-ukreplenyia-myshc-kora\/#%D0%A3%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D0%BD%D0%B0_%D0%BF%D0%B5%D1%80%D0%B5%D0%BA%D0%BB%D0%B0%D0%B4%D0%B8%D0%BD%D0%B5\" title=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u043f\u0435\u0440\u0435\u043a\u043b\u0430\u0434\u0438\u043d\u0435\">\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u043f\u0435\u0440\u0435\u043a\u043b\u0430\u0434\u0438\u043d\u0435<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ua\/blog\/17-samych-effektyvnych-upraznenyj-dlia-ukreplenyia-myshc-kora\/#%D0%A3%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D0%BD%D0%B0_%D0%B1%D0%BB%D0%BE%D0%BA%D0%B5\" title=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0431\u043b\u043e\u043a\u0435\">\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0431\u043b\u043e\u043a\u0435<\/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\/17-samych-effektyvnych-upraznenyj-dlia-ukreplenyia-myshc-kora\/#%D0%A3%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D0%BD%D0%B0_%D0%B1%D0%BE%D1%81%D1%83\" title=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0431\u043e\u0441\u0443\">\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0431\u043e\u0441\u0443<\/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\/17-samych-effektyvnych-upraznenyj-dlia-ukreplenyia-myshc-kora\/#%D0%A3%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D1%81_%D1%80%D0%BE%D0%BB%D0%B8%D0%BA%D0%BE%D0%BC\" title=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0440\u043e\u043b\u0438\u043a\u043e\u043c\">\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0440\u043e\u043b\u0438\u043a\u043e\u043c<\/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\/17-samych-effektyvnych-upraznenyj-dlia-ukreplenyia-myshc-kora\/#%D0%A3%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D1%81_TRX\" title=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 TRX\">\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 TRX<\/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\/17-samych-effektyvnych-upraznenyj-dlia-ukreplenyia-myshc-kora\/#%D0%A3%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D1%81%D0%BE_%D1%88%D1%82%D0%B0%D0%BD%D0%B3%D0%BE%D0%B9\" title=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439\">\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0412\u0441\u0435 \u043c\u044b \u0437\u043d\u0430\u0435\u043c, \u0447\u0442\u043e <strong>\u043f\u043b\u0430\u043d\u043a\u0430<\/strong> &#8211; <strong>\u044d\u0442\u043e \u043f\u0443\u0442\u044c \u043a \u043f\u0440\u0435\u0441\u0441\u0443 \u043c\u0435\u0447\u0442\u044b<\/strong> \u0438 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u044e \u0432\u0441\u0435\u0445 \u043c\u044b\u0448\u0446 \u0442\u0435\u043b\u0430 \u043e\u0434\u043d\u043e\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e. \u0415\u0435 \u043c\u043e\u0436\u043d\u043e \u043a\u043e\u043c\u0431\u0438\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u0441 <strong>\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u043c\u0438 \u0441 \u0441\u043e\u0431\u0441\u0442\u0432\u0435\u043d\u043d\u044b\u043c \u0432\u0435\u0441\u043e\u043c<\/strong>, \u0447\u0442\u043e\u0431\u044b \u0442\u0435\u043c \u0441\u0430\u043c\u044b\u043c \u0435\u0449\u0435 \u0431\u043e\u043b\u044c\u0448\u0435 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u043f\u0440\u0435\u0441\u0441\u0430. \u042d\u0442\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043e\u0447\u0435\u043d\u044c&nbsp; \u043f\u0440\u0430\u043a\u0442\u0438\u0447\u043d\u044b\u0435 \u0438 \u0447\u0442\u043e\u0431\u044b \u043f\u043e\u043b\u0443\u0447\u0438\u0442\u044c \u0432\u0438\u0434\u0438\u043c\u044b\u0439 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442, <strong>\u0432\u0430\u043c \u043f\u043e\u043d\u0430\u0434\u043e\u0431\u0438\u0442\u0441\u044f \u0432\u0441\u0435\u0433\u043e \u043d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u043e \u043c\u0438\u043d\u0443\u0442 \u0432 \u0434\u0435\u043d\u044c<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0410 \u0435\u0441\u043b\u0438 \u0432\u044b \u0445\u043e\u0442\u0438\u0442\u0435 \u043f\u043e\u043f\u0440\u043e\u0431\u043e\u0432\u0430\u0442\u044c \u0447\u0442\u043e-\u0442\u043e \u043d\u043e\u0432\u043e\u0435, \u043c\u044b \u043f\u0440\u0435\u0434\u043b\u0430\u0433\u0430\u0435\u043c \u0432\u0430\u043c 17 \u0441\u0430\u043c\u044b\u0445 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u043d\u0430 \u043f\u0440\u0435\u0441\u0441, \u0447\u0442\u043e\u0431\u044b \u0441\u0434\u0435\u043b\u0430\u0442\u044c \u0432\u0430\u0448\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0431\u043e\u043b\u0435\u0435 \u0440\u0430\u0437\u043d\u043e\u043e\u0431\u0440\u0430\u0437\u043d\u044b\u043c\u0438. \u0421\u0438\u043b\u044c\u043d\u044b\u0439 \u043a\u043e\u0440 \u0441\u043b\u0443\u0436\u0438\u0442 \u043e\u043f\u043e\u0440\u043e\u0439 \u0434\u043b\u044f \u043f\u043e\u0437\u0432\u043e\u043d\u043e\u0447\u043d\u0438\u043a\u0430 \u0438 \u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0449\u0430\u0435\u0442 &nbsp; \u0442\u0440\u0430\u0432\u043c\u044b. \u0415\u0441\u043b\u0438 \u0432\u044b \u0440\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u043e \u043a\u0430\u0447\u0430\u0435\u0442\u0435 \u043f\u0440\u0435\u0441\u0441, \u044d\u0442\u043e \u0442\u0430\u043a\u0436\u0435 \u043f\u043e\u043c\u043e\u0436\u0435\u0442 \u043e\u0431\u043b\u0435\u0433\u0447\u0438\u0442\u044c \u0434\u0440\u0443\u0433\u0438\u0435 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438\u0435 \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0438 \u0438 \u0431\u044b\u0441\u0442\u0440\u0435\u0435 \u0434\u043e\u0441\u0442\u0438\u0447\u044c \u0441\u0432\u043e\u0438\u0445 \u0446\u0435\u043b\u0435\u0439 \u0432 \u0444\u0438\u0442\u043d\u0435\u0441\u0435.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-937865602_1.jpg\" alt=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u043a\u043e\u0440\u043f\u0443\u0441\u0430, \u0441\u043f\u0438\u043d\u044b \u0438 \u0431\u0435\u0434\u0435\u0440\" width=\"843\" title=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u043a\u043e\u0440\u043f\u0443\u0441\u0430, \u0441\u043f\u0438\u043d\u044b \u0438 \u0431\u0435\u0434\u0435\u0440\"\/><\/figure><\/div>\n\n\n\n<p>\u0414\u043b\u044f \u044d\u0442\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0432\u0430\u043c \u043d\u0435 \u043f\u043e\u043d\u0430\u0434\u043e\u0431\u044f\u0442\u0441\u044f \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0435 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u044b, \u0431\u0443\u0434\u0435\u0442 \u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u043e \u043f\u0440\u043e\u0441\u0442\u043e\u0433\u043e \u043e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u0432 \u0441\u043f\u043e\u0440\u0442\u0437\u0430\u043b\u0435. \u041f\u043e\u044d\u0442\u043e\u043c\u0443 \u043f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u043f\u043e \u043a\u0440\u0430\u0439\u043d\u0435\u0439 \u043c\u0435\u0440\u0435 3 \u0438\u0437 \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0435\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438. <strong>\u0412\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u0435 2\u20133 \u043f\u043e\u0434\u0445\u043e\u0434\u0430<\/strong> \u0441 \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0443\u0435\u043c\u044b\u043c \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e\u043c \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u0434\u043b\u044f \u043a\u0430\u0436\u0434\u043e\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f. \u0415\u0441\u043b\u0438 \u0432\u044b \u0431\u0443\u0434\u0435\u0442\u0435 \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u044d\u0442\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0440\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u043e, \u0442\u043e \u0432\u044b \u043e\u0434\u043d\u043e\u0437\u043d\u0430\u0447\u043d\u043e \u0441\u043e\u0436\u0436\u0435\u0442\u0435 \u043b\u0438\u0448\u043d\u0438\u0439 \u0436\u0438\u0440 \u0438 <strong>\u043f\u043e\u043b\u0443\u0447\u0438\u0442\u0435 \u0437\u0430\u043c\u0435\u0442\u043d\u044b\u0439 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442<\/strong>. \u0414\u0430\u0432\u0430\u0439\u0442\u0435 \u043f\u0440\u0438\u0441\u0442\u0443\u043f\u0438\u043c!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%A3%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D0%BD%D0%B0_%D0%BF%D0%B5%D1%80%D0%B5%D0%BA%D0%BB%D0%B0%D0%B4%D0%B8%D0%BD%D0%B5\"><\/span>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u043f\u0435\u0440\u0435\u043a\u043b\u0430\u0434\u0438\u043d\u0435<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ezgif.gif\" alt=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u043a\u043e\u0440\u043f\u0443\u0441\u0430, \u0441\u043f\u0438\u043d\u044b \u0438 \u0431\u0435\u0434\u0435\u0440\" width=\"416\" title=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u043a\u043e\u0440\u043f\u0443\u0441\u0430, \u0441\u043f\u0438\u043d\u044b \u0438 \u0431\u0435\u0434\u0435\u0440\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">1. \u041a\u0440\u0443\u0433\u043e\u0432\u043e\u0439 \u043f\u043e\u0434\u044a\u0435\u043c \u043d\u043e\u0433<\/h3>\n\n\n\n<p>\u0423\u0431\u0435\u0434\u0438\u0442\u0435\u0441\u044c, \u0447\u0442\u043e \u043f\u0435\u0440\u0435\u043a\u043b\u0430\u0434\u0438\u043d\u0430 \u0440\u0430\u0441\u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0430 \u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u043e \u0432\u044b\u0441\u043e\u043a\u043e, \u0447\u0442\u043e\u0431\u044b \u0432\u0430\u0448\u0438 \u043d\u043e\u0433\u0438 \u043d\u0435 \u043a\u0430\u0441\u0430\u043b\u0438\u0441\u044c \u043f\u043e\u043b\u0430 \u0432 \u0432\u0438\u0441\u0435. \u0412\u043e\u0437\u044c\u043c\u0438\u0442\u0435\u0441\u044c \u043e\u0431\u0435\u0438\u043c\u0438 \u0440\u0443\u043a\u0430\u043c\u0438 \u0437\u0430 \u043f\u0435\u0440\u0435\u043a\u043b\u0430\u0434\u0438\u043d\u0443 \u043d\u0430 \u0443\u0440\u043e\u0432\u043d\u0435 \u0448\u0438\u0440\u0438\u043d\u044b \u043f\u043b\u0435\u0447. \u041d\u0430\u043f\u0440\u044f\u0433\u0438\u0442\u0435 \u043c\u044b\u0448\u0446\u044b \u043f\u0440\u0435\u0441\u0441\u0430 \u0438 \u043f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u043d\u043e\u0433\u0438 \u043f\u043e\u0434 \u043f\u0440\u044f\u043c\u044b\u043c \u0443\u0433\u043b\u043e\u043c. \u0417\u0430\u0442\u0435\u043c \u043d\u0430\u0447\u043d\u0438\u0442\u0435 \u0432\u044b\u0440\u0438\u0441\u043e\u0432\u044b\u0432\u0430\u0442\u044c \u043a\u0440\u0443\u0433\u0438 \u043f\u043e \u0447\u0430\u0441\u043e\u0432\u043e\u0439 \u0441\u0442\u0440\u0435\u043b\u043a\u0435 \u043e\u0431\u0435\u0438\u043c\u0438 \u043d\u043e\u0433\u0430\u043c\u0438. \u0412\u0441\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u043c\u044b\u0448\u0446\u044b \u043f\u0440\u0435\u0441\u0441\u0430 \u0432 \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u0438. \u0412\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u0435 8-10 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439, \u0430 \u0437\u0430\u0442\u0435\u043c \u043f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0432 \u043e\u0431\u0440\u0430\u0442\u043d\u043e\u043c \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0438. <strong>\u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 8-10 \u0440\u0430\u0437 \u043d\u0430 \u043a\u0430\u0436\u0434\u0443\u044e \u0441\u0442\u043e\u0440\u043e\u043d\u0443.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0423\u043f\u0440\u043e\u0449\u0435\u043d\u043d\u0430\u044f \u0432\u0435\u0440\u0441\u0438\u044f:<\/strong>&nbsp;\u041f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0432\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u044c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u0448\u0432\u0435\u0434\u0441\u043a\u043e\u0439 \u0441\u0442\u0435\u043d\u043a\u0435, \u0442\u0430\u043a\u0438\u043c \u043e\u0431\u0440\u0430\u0437\u043e\u043c \u0431\u0443\u0434\u0435\u0442 \u043b\u0435\u0433\u0447\u0435 \u0443\u0434\u0435\u0440\u0436\u0430\u0442\u044c \u0431\u0430\u043b\u0430\u043d\u0441.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/0a396f41a6fbeb28f50879b415a89cac_1.gif\" alt=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u043f\u0435\u0440\u0435\u043a\u043b\u0430\u0434\u0438\u043d\u0435 - \u043a\u0440\u0443\u0433\u043e\u0432\u043e\u0439 \u043f\u043e\u0434\u044a\u0435\u043c \u043d\u043e\u0433\" title=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u043f\u0435\u0440\u0435\u043a\u043b\u0430\u0434\u0438\u043d\u0435 - \u043a\u0440\u0443\u0433\u043e\u0432\u043e\u0439 \u043f\u043e\u0434\u044a\u0435\u043c \u043d\u043e\u0433\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">2. \u0412\u0435\u043b\u043e\u0441\u0438\u043f\u0435\u0434 \u0432 \u0432\u0438\u0441\u0435<\/h3>\n\n\n\n<p>\u041e\u0431\u0445\u0432\u0430\u0442\u0438\u0442\u0435&nbsp;\u043f\u0435\u0440\u0435\u043a\u043b\u0430\u0434\u0438\u043d\u0443 \u0440\u0443\u043a\u0430\u043c\u0438 \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0435 \u043f\u043b\u0435\u0447. \u041f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u043d\u043e\u0433\u0438 \u043f\u043e\u0434 \u0443\u0433\u043b\u043e\u043c 90 \u0433\u0440\u0430\u0434\u0443\u0441\u043e\u0432 \u043f\u0430\u0440\u0430\u043b\u043b\u0435\u043b\u044c\u043d\u043e \u043f\u043e\u043b\u0443. \u0412\u043c\u0435\u0441\u0442\u043e \u0442\u043e\u0433\u043e \u0447\u0442\u043e\u0431\u044b \u0441\u0432\u0435\u0441\u0442\u0438 \u043a\u043e\u043b\u0435\u043d\u0438 \u0432\u043c\u0435\u0441\u0442\u0435, \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u0439\u0442\u0435 \u0438\u0445 \u043f\u043e\u043e\u0447\u0435\u0440\u0435\u0434\u043d\u043e \u0432\u0432\u0435\u0440\u0445, \u043a\u0430\u043a \u0431\u0443\u0434\u0442\u043e \u0435\u0434\u0435\u0442\u0435 \u043d\u0430 \u0432\u043e\u043e\u0431\u0440\u0430\u0436\u0430\u0435\u043c\u043e\u043c \u0432\u0435\u043b\u043e\u0441\u0438\u043f\u0435\u0434\u0435. <strong>\u0412\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0441 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0439 \u0441\u043a\u043e\u0440\u043e\u0441\u0442\u044c\u044e \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 30 \u0441\u0435\u043a\u0443\u043d\u0434.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/7212c9c830e79b7b69d050e004101667-cvik3_1.gif\" alt=\"\u0412\u0435\u043b\u043e\u0441\u0438\u043f\u0435\u0434 \u0432 \u0432\u0438\u0441\u0435\" width=\"415\" title=\"\u0412\u0435\u043b\u043e\u0441\u0438\u043f\u0435\u0434 \u0432 \u0432\u0438\u0441\u0435\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">3. \u0411\u043e\u043a\u043e\u0432\u044b\u0435 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u0432 \u0432\u0438\u0441\u0435<\/h3>\n\n\n\n<p>\u041f\u043e\u0432\u0438\u0441\u043d\u0438\u0442\u0435 \u043d\u0430 \u043f\u0435\u0440\u0435\u043a\u043b\u0430\u0434\u0438\u043d\u0435, \u043d\u0430\u043f\u0440\u044f\u0433\u0438\u0442\u0435 \u043c\u044b\u0448\u0446\u044b \u043f\u0440\u0435\u0441\u0441\u0430.&nbsp;\u041a\u043e\u043b\u0435\u043d\u0438 \u0441\u043e\u0433\u043d\u0438\u0442\u0435 \u043f\u043e\u0434 \u043f\u0440\u044f\u043c\u044b\u043c \u0443\u0433\u043b\u043e\u043c. \u041c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043e\u0442\u043a\u043b\u043e\u043d\u0438\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0438 \u0432\u0431\u043e\u043a, \u043f\u044b\u0442\u0430\u044f\u0441\u044c \u043f\u043e\u0434\u043d\u044f\u0442\u044c \u0441\u0442\u0443\u043f\u043d\u0438 \u043a\u0430\u043a \u043c\u043e\u0436\u043d\u043e \u0432\u044b\u0448\u0435. \u0417\u0430\u0442\u0435\u043c \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0432\u0435\u0440\u043d\u0438\u0442\u0435\u0441\u044c \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435. \u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0432 \u0434\u0440\u0443\u0433\u0443\u044e \u0441\u0442\u043e\u0440\u043e\u043d\u0443. <strong>\u0412\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u0435 8-10 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"49246,36310,30209,29118,46021,49009,8347,46033,48997\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%A3%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D0%BD%D0%B0_%D0%B1%D0%BB%D0%BE%D0%BA%D0%B5\"><\/span>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0431\u043b\u043e\u043a\u0435<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/b8312bb07a28e54d4fb41ce148b91e92-cvik4.jpg\" alt=\"\u0418\u0437\u043e\u043c\u0435\u0442\u0440\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u0442\u044f\u0433\u0430 \u0431\u043b\u043e\u043a\u0430 \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u0443\" width=\"426\" height=\"532\" title=\"\u0418\u0437\u043e\u043c\u0435\u0442\u0440\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u0442\u044f\u0433\u0430 \u0431\u043b\u043e\u043a\u0430 \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u0443\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">4. \u0418\u0437\u043e\u043c\u0435\u0442\u0440\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u0442\u044f\u0433\u0430 \u0431\u043b\u043e\u043a\u0430 \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u0443<\/h3>\n\n\n\n<p>\u041d\u0435 \u043f\u0443\u0433\u0430\u0439\u0442\u0435\u0441\u044c \u044d\u0442\u043e\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043e\u043d\u043e \u043b\u0435\u0433\u0447\u0435, \u0447\u0435\u043c \u043a\u0430\u0436\u0435\u0442\u0441\u044f. \u041d\u0430\u0447\u043d\u0438\u0442\u0435 \u0441 \u043b\u0435\u0433\u043a\u043e\u0433\u043e \u0432\u0435\u0441\u0430 \u0438 \u043f\u043e\u0442\u044f\u043d\u0438\u0442\u0435 \u0431\u043b\u043e\u043a \u0434\u043e \u0443\u0440\u043e\u0432\u043d\u044f \u0433\u0440\u0443\u0434\u0438. \u0412\u0441\u0442\u0430\u043d\u044c\u0442\u0435 \u0440\u044f\u0434\u043e\u043c \u0441 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043e\u043c \u0441 \u043b\u0435\u0432\u043e\u0439 \u0441\u0442\u043e\u0440\u043e\u043d\u044b. \u0412\u043e\u0437\u044c\u043c\u0438\u0442\u0435 \u0440\u0443\u043a\u043e\u044f\u0442\u043a\u0443 \u043e\u0431\u0435\u0438\u043c\u0438 \u0440\u0443\u043a\u0430\u043c\u0438 \u0438 \u0441\u0434\u0435\u043b\u0430\u0439\u0442\u0435 \u043e\u0434\u0438\u043d \u0431\u043e\u043b\u044c\u0448\u043e\u0439 \u0448\u0430\u0433 \u043e\u0442 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u0430. \u041f\u043e\u0442\u044f\u043d\u0438\u0442\u0435 \u0431\u043b\u043e\u043a \u0432 \u0440\u0443\u043a\u043e\u044f\u0442\u043a\u0443, \u0434\u0435\u0440\u0436\u0430 \u0440\u0443\u043a\u0438 \u043d\u0430 \u0443\u0440\u043e\u0432\u043d\u0435 \u0433\u0440\u0443\u0434\u0438. \u041d\u0430\u043f\u0440\u044f\u0433\u0438\u0442\u0435&nbsp;\u043a\u043e\u0440 \u0438 \u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u0431\u043b\u043e\u043a \u0432 \u0432\u0435\u0440\u0442\u0438\u043a\u0430\u043b\u044c\u043d\u043e\u043c \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438. \u0421\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u044c\u0442\u0435\u0441\u044c \u043d\u0430 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0439 \u0442\u0435\u0445\u043d\u0438\u043a\u0435 \u0438 \u043d\u0435 \u043d\u0430\u043a\u043b\u043e\u043d\u044f\u0439\u0442\u0435\u0441\u044c \u0432\u043f\u0435\u0440\u0435\u0434. <strong>\u0417\u0430\u0434\u0435\u0440\u0436\u0438\u0442\u0435\u0441\u044c \u043d\u0430 30 \u0441\u0435\u043a\u0443\u043d\u0434, \u0430 \u0437\u0430\u0442\u0435\u043c \u0432\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0441 \u0434\u0440\u0443\u0433\u043e\u0439 \u0441\u0442\u043e\u0440\u043e\u043d\u044b.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/756b91ef75dcced0c743f875fb1648eb-cvik5_1.gif\" alt=\"\u0418\u0437\u043e\u043c\u0435\u0442\u0440\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u0442\u044f\u0433\u0430 \u0431\u043b\u043e\u043a\u0430 \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u0443\" width=\"432\" height=\"540\" title=\"\u0418\u0437\u043e\u043c\u0435\u0442\u0440\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u0442\u044f\u0433\u0430 \u0431\u043b\u043e\u043a\u0430 \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u0443\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">5.&nbsp;\u041d\u0430\u043a\u043b\u043e\u043d\u044b \u0432 \u0431\u043e\u043a \u0441 \u043d\u0438\u0436\u043d\u0435\u0433\u043e \u0431\u043b\u043e\u043a\u0430<\/h3>\n\n\n\n<p>\u0412\u044b\u0431\u0435\u0440\u0438\u0442\u0435 \u0441\u0440\u0435\u0434\u043d\u0438\u0439 \u0432\u0435\u0441 \u0438 \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u044c\u0442\u0435 \u0431\u043b\u043e\u043a. \u0421\u0442\u0430\u043d\u044c\u0442\u0435 \u0441\u043f\u0438\u043d\u043e\u0439 \u043a \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u0443, \u0434\u0435\u0440\u0436\u0430 \u0440\u0443\u043a\u043e\u044f\u0442\u043a\u0443 \u043f\u0440\u0430\u0432\u043e\u0439 \u0440\u0443\u043a\u043e\u0439. \u0421\u043e\u0433\u043d\u0438\u0442\u0435 \u043b\u0435\u0432\u0443\u044e \u0440\u0443\u043a\u0443 \u0438 \u043f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u0435\u0435 \u0437\u0430 \u0433\u043e\u043b\u043e\u0432\u0443. \u0412\u0442\u044f\u043d\u0438\u0442\u0435 \u043c\u044b\u0448\u0446\u044b \u043f\u0440\u0435\u0441\u0441\u0430 \u0438 \u043d\u0430\u043a\u043b\u043e\u043d\u0438\u0442\u0435\u0441\u044c \u0432\u043b\u0435\u0432\u043e \u043e\u0442 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u0430. \u0412\u0435\u0440\u043d\u0438\u0442\u0435\u0441\u044c \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0438 <strong>\u043f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u043d\u0430\u043a\u043b\u043e\u043d\u044b 10-15 \u0440\u0430\u0437. \u0417\u0430\u0442\u0435\u043c \u043f\u043e\u043c\u0435\u043d\u044f\u0439\u0442\u0435 \u0441\u0442\u043e\u0440\u043e\u043d\u0443<\/strong>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/GYM-EQUIPMENT-ABS_SIDE-PLANK-WITH-CABLE-HOLD-cvik6.jpg\" alt=\"\u041d\u0430\u043a\u043b\u043e\u043d\u044b \u0432 \u0431\u043e\u043a \u0441 \u043d\u0438\u0436\u043d\u0435\u0433\u043e \u0431\u043b\u043e\u043a\u0430\" width=\"441\" height=\"551\" title=\"\u041d\u0430\u043a\u043b\u043e\u043d\u044b \u0432 \u0431\u043e\u043a \u0441 \u043d\u0438\u0436\u043d\u0435\u0433\u043e \u0431\u043b\u043e\u043a\u0430\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">6. \u0411\u043e\u043a\u043e\u0432\u0430\u044f \u043f\u043b\u0430\u043d\u043a\u0430 \u0438 \u0442\u044f\u0433\u0430 \u043d\u0438\u0436\u043d\u0435\u0433\u043e \u0431\u043b\u043e\u043a\u0430<\/h3>\n\n\n\n<p>\u0412\u044b\u0431\u0435\u0440\u0438\u0442\u0435 \u043d\u0435\u0431\u043e\u043b\u044c\u0448\u043e\u0439 \u0432\u0435\u0441, \u043b\u044f\u0433\u0442\u0435 \u043b\u0438\u0446\u043e\u043c \u043a \u043d\u0438\u0437\u043a\u043e\u043c\u0443 \u0431\u043b\u043e\u043a\u0443 \u0438 \u043f\u0440\u0438\u043c\u0438\u0442\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0431\u043e\u043a\u043e\u0432\u043e\u0439 \u043f\u043b\u0430\u043d\u043a\u0438, \u043e\u043f\u0438\u0440\u0430\u044f\u0441\u044c \u043d\u0430 \u043f\u0440\u0435\u0434\u043f\u043b\u0435\u0447\u044c\u0435. \u0412\u043e\u0437\u044c\u043c\u0438\u0442\u0435\u0441\u044c \u0445\u0432\u0430\u0442\u043e\u043c \u0441\u0432\u0435\u0440\u0445\u0443 \u0437\u0430 \u0440\u0443\u043a\u043e\u044f\u0442\u043a\u0443 \u0441\u0432\u043e\u0431\u043e\u0434\u043d\u043e\u0439 \u0440\u0443\u043a\u043e\u0439. \u0420\u0443\u043a\u0430 \u0434\u043e\u043b\u0436\u043d\u0430 \u0431\u044b\u0442\u044c \u043f\u043e\u043b\u043d\u043e\u0441\u0442\u044c\u044e \u0432\u044b\u043f\u0440\u044f\u043c\u043b\u0435\u043d\u0430. \u041d\u0430\u043f\u0440\u044f\u0433\u0438\u0442\u0435 \u043c\u044b\u0448\u0446\u044b \u043f\u0440\u0435\u0441\u0441\u0430 \u0438 \u043e\u0442\u0432\u0435\u0434\u0438\u0442\u0435 \u043b\u043e\u043a\u0442\u0438 \u043d\u0430\u0437\u0430\u0434, \u043f\u0440\u0438\u0442\u044f\u0433\u0438\u0432\u0430\u044f \u043a \u0441\u0435\u0431\u0435 \u0440\u0443\u043a\u043e\u044f\u0442\u043a\u0443. <strong>\u0417\u0430\u0434\u0435\u0440\u0436\u0438\u0442\u0435\u0441\u044c \u0432 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438 \u043d\u0430 30 \u0441\u0435\u043a\u0443\u043d\u0434<\/strong>. \u041c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0432\u0435\u0440\u043d\u0438\u0442\u0435 \u0440\u0443\u043a\u0443 \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/82e3ea5faec8ef59c13e9d8aee1f1024-cvik7.jpg\" alt=\"\u0411\u043e\u043a\u043e\u0432\u0430\u044f \u043f\u043b\u0430\u043d\u043a\u0430 \u0438 \u0442\u044f\u0433\u0430 \u043d\u0438\u0436\u043d\u0435\u0433\u043e \u0431\u043b\u043e\u043a\u0430\" width=\"448\" height=\"560\" title=\"\u0411\u043e\u043a\u043e\u0432\u0430\u044f \u043f\u043b\u0430\u043d\u043a\u0430 \u0438 \u0442\u044f\u0433\u0430 \u043d\u0438\u0436\u043d\u0435\u0433\u043e \u0431\u043b\u043e\u043a\u0430\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">7.&nbsp;\u0422\u044f\u0433\u0430 \u0431\u043b\u043e\u043a\u0430 \u043d\u0430\u0434 \u0433\u043e\u043b\u043e\u0432\u043e\u0439 \u0441\u0438\u0434\u044f&nbsp;<\/h3>\n\n\n\n<p>\u0412\u044b\u0431\u0435\u0440\u0438\u0442\u0435 \u043d\u0435\u0431\u043e\u043b\u044c\u0448\u043e\u0439 \u0432\u0435\u0441 \u0438 \u0432\u043e\u0437\u044c\u043c\u0438\u0442\u0435\u0441\u044c \u0437\u0430 \u043d\u0438\u0436\u043d\u0438\u0439 \u0431\u043b\u043e\u043a. \u0412\u0441\u0442\u0430\u043d\u044c\u0442\u0435 \u0432 \u043f\u043e\u0437\u0438\u0446\u0438\u044e \u0432\u044b\u043f\u0430\u0434\u0430&nbsp; \u043d\u0435\u0434\u0430\u043b\u0435\u043a\u043e \u043e\u0442 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u0430. \u0412\u043e\u0437\u044c\u043c\u0438\u0442\u0435 \u0440\u0443\u043a\u043e\u044f\u0442\u043a\u0443 \u043e\u0431\u0435\u0438\u043c\u0438 \u0440\u0443\u043a\u0430\u043c\u0438 \u0438 \u043f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u043d\u0430\u0434 \u0433\u043e\u043b\u043e\u0432\u043e\u0439. \u0426\u0435\u043b\u044c \u044d\u0442\u043e\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 &#8211; \u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u043e\u0432\u0430\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u043a\u043e\u0440\u0430. \u041d\u0435 \u043d\u0430\u043a\u043b\u043e\u043d\u044f\u0439\u0442\u0435\u0441\u044c \u0432\u043f\u0435\u0440\u0435\u0434. \u0417\u0430\u0434\u0435\u0440\u0436\u0438\u0442\u0435\u0441\u044c \u043d\u0430 30 \u0441\u0435\u043a\u0443\u043d\u0434 \u0438 \u0432\u0441\u0442\u0430\u043d\u044c\u0442\u0435 \u043b\u0435\u0432\u043e\u0439 \u0441\u0442\u043e\u0440\u043e\u043d\u043e\u0439 \u043a \u043a\u0440\u043e\u0441\u0441\u043e\u0432\u0435\u0440\u0443. <strong>\u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0435\u0449\u0435 30 \u0441\u0435\u043a\u0443\u043d\u0434.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%A3%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D0%BD%D0%B0_%D0%B1%D0%BE%D1%81%D1%83\"><\/span>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0431\u043e\u0441\u0443<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/a18672bdfccc6f63f443cbe702ca9abd-cvik8_1.gif\" alt=\"\u0422\u044f\u0433\u0430 \u0431\u043b\u043e\u043a\u0430 \u043d\u0430\u0434 \u0433\u043e\u043b\u043e\u0432\u043e\u0439 \u0441\u0438\u0434\u044f \" width=\"448\" height=\"560\" title=\"\u0422\u044f\u0433\u0430 \u0431\u043b\u043e\u043a\u0430 \u043d\u0430\u0434 \u0433\u043e\u043b\u043e\u0432\u043e\u0439 \u0441\u0438\u0434\u044f \"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">8. \u0410\u043b\u044c\u043f\u0438\u043d\u0438\u0441\u0442<\/h3>\n\n\n\n<p>\u041f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u0431\u043e\u0441\u0443 \u043f\u043b\u043e\u0441\u043a\u043e\u0439 \u0441\u0442\u043e\u0440\u043e\u043d\u043e\u0439 \u0432\u0432\u0435\u0440\u0445. \u041d\u0430\u0447\u043d\u0438\u0442\u0435 \u0441 \u043e\u0442\u0436\u0438\u043c\u0430\u043d\u0438\u044f \u0432 \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u043f\u043b\u043e\u0441\u043a\u043e\u0439 \u043f\u043b\u0430\u0442\u0444\u043e\u0440\u043c\u044b, \u043f\u043e\u043b\u043e\u0436\u0438\u0432 \u0440\u0443\u043a\u0438 \u043f\u043e\u0434 \u043f\u043b\u0435\u0447\u0438 \u0438 \u0441\u0442\u0443\u043f\u043d\u0438 \u043f\u043e\u0437\u0430\u0434\u0438 \u0441\u0435\u0431\u044f. \u0414\u0435\u0440\u0436\u0430 \u0440\u0443\u043a\u0438 \u043d\u0430 \u043c\u0435\u0441\u0442\u0435, \u0442\u0435\u043b\u043e \u0432 \u043b\u0438\u043d\u0438\u0438 (\u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u043f\u043b\u0430\u043d\u043a\u0438) \u043f\u043e\u0434\u0432\u0435\u0434\u0438\u0442\u0435 \u043e\u0434\u043d\u043e \u043a\u043e\u043b\u0435\u043d\u043e \u043a \u0433\u0440\u0443\u0434\u0438, \u0430 \u0437\u0430\u0442\u0435\u043c \u043e\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u0435\u0433\u043e \u0432\u043d\u0438\u0437, \u0447\u0442\u043e\u0431\u044b \u0432\u0441\u0442\u0440\u0435\u0442\u0438\u0442\u044c \u0434\u0440\u0443\u0433\u043e\u0435. \u0411\u044b\u0441\u0442\u0440\u043e \u0447\u0435\u0440\u0435\u0434\u0443\u0439\u0442\u0435 \u0441 \u0434\u0440\u0443\u0433\u043e\u0439 \u0441\u0442\u043e\u0440\u043e\u043d\u043e\u0439 \u0438 \u043f\u0440\u043e\u0434\u043e\u043b\u0436\u0430\u0439\u0442\u0435 \u0447\u0435\u0440\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u0435. <strong>\u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0438 30 \u0441\u0435\u043a\u0443\u043d\u0434.<\/strong><\/p>\n\n\n\n<p><strong>\u0423\u043f\u0440\u043e\u0449\u0435\u043d\u043d\u0430\u044f \u0432\u0435\u0440\u0441\u0438\u044f:<\/strong> \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u0439\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0438 \u0442\u043e\u043b\u044c\u043a\u043e \u0434\u043e \u0443\u0440\u043e\u0432\u043d\u044f \u0433\u0440\u0443\u0434\u0438, \u0430 \u043d\u0435 \u0434\u043e \u043b\u043e\u043a\u0442\u0435\u0439.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/GYM-EQUIPMENT-ABS_BOSU-BALL-SIT-cvik9.jpg\" alt=\"\u0410\u043b\u044c\u043f\u0438\u043d\u0438\u0441\u0442\" width=\"441\" height=\"551\" title=\"\u0410\u043b\u044c\u043f\u0438\u043d\u0438\u0441\u0442\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">9. \u0421\u043a\u043b\u0430\u0434\u043a\u0430 \u0441 \u0443\u043f\u043e\u0440\u043e\u043c \u0432 \u0431\u043e\u0441\u0443<\/h3>\n\n\n\n<p>\u041f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u0431\u043e\u0441\u0443 \u043f\u043b\u043e\u0441\u043a\u043e\u0439 \u0441\u0442\u043e\u0440\u043e\u043d\u043e\u0439 \u0432\u043d\u0438\u0437. \u041b\u044f\u0433\u0442\u0435 \u043d\u0430 \u0431\u043e\u0441\u0443, \u0432\u044b\u043f\u0440\u044f\u043c\u0438\u0432 \u043d\u043e\u0433\u0438 \u0438 \u0432\u044b\u0442\u044f\u043d\u0443\u0432 \u0440\u0443\u043a\u0438 \u0437\u0430 \u0433\u043e\u043b\u043e\u0432\u0443. \u041f\u043e\u044f\u0441\u043d\u0438\u0446\u0443 \u0441\u0442\u0430\u0440\u0430\u0439\u0442\u0435\u0441\u044c \u043d\u0435 \u043f\u0440\u043e\u0433\u0438\u0431\u0430\u0442\u044c, \u0430 \u0434\u0435\u0440\u0436\u0430\u0442\u044c \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e \u0431\u043b\u0438\u0437\u043a\u043e \u043a \u043f\u043e\u043b\u0443. \u041e\u0442\u043e\u0440\u0432\u0438\u0442\u0435 \u043e\u0442 \u043f\u043e\u043b\u0430 \u043e\u0434\u043d\u043e\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e \u043b\u043e\u043f\u0430\u0442\u043a\u0438 \u0438 \u043d\u043e\u0433\u0438, \u0441\u043e\u0445\u0440\u0430\u043d\u044f\u044f \u0438\u0445 \u043f\u0440\u044f\u043c\u044b\u043c\u0438. \u0422\u043e\u0447\u043a\u043e\u0439 \u043e\u043f\u043e\u0440\u044b \u0434\u043e\u043b\u0436\u043d\u0430 \u0431\u044b\u0442\u044c \u0432\u0435\u0440\u0445\u043d\u044f\u044f \u0447\u0430\u0441\u0442\u044c \u044f\u0433\u043e\u0434\u0438\u0446. \u0420\u0443\u043a\u0438 \u0432\u044b\u0442\u044f\u043d\u0438\u0442\u0435 \u0432\u043f\u0435\u0440\u0435\u0434 \u0438 \u043f\u043e\u0441\u0442\u0430\u0440\u0430\u0439\u0442\u0435\u0441\u044c \u0441\u043b\u043e\u0436\u0438\u0442\u044c\u0441\u044f \u0442\u0430\u043a, \u0447\u0442\u043e\u0431\u044b \u043a\u043e\u0441\u043d\u0443\u0442\u044c\u0441\u044f \u043a\u043e\u043d\u0447\u0438\u043a\u0430\u043c\u0438 \u043f\u0430\u043b\u044c\u0446\u0435\u0432 \u043d\u043e\u0441\u043a\u043e\u0432, <strong>\u0437\u0430\u0434\u0435\u0440\u0436\u0438\u0442\u0435\u0441\u044c \u043d\u0430 30 \u0441\u0435\u043a\u0443\u043d\u0434<\/strong>. \u0417\u0430\u0442\u0435\u043c \u0432\u0435\u0440\u043d\u0438\u0442\u0435\u0441\u044c \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/2a90065be3c3879b2e2ca799d3148a02-cvik10_1.gif\" alt=\"\u0421\u043a\u043b\u0430\u0434\u043a\u0430 \u0441 \u0443\u043f\u043e\u0440\u043e\u043c \u0432 \u0431\u043e\u0441\u0443\" width=\"453\" height=\"567\" title=\"\u0421\u043a\u043b\u0430\u0434\u043a\u0430 \u0441 \u0443\u043f\u043e\u0440\u043e\u043c \u0432 \u0431\u043e\u0441\u0443\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">10.&nbsp;\u0411\u043e\u043a\u043e\u0432\u044b\u0435 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u043d\u0430 \u0431\u043e\u0441\u0443<\/h3>\n\n\n\n<p>\u041f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u0431\u043e\u0441\u0443 \u043f\u043b\u043e\u0441\u043a\u043e\u0439 \u0441\u0442\u043e\u0440\u043e\u043d\u043e\u0439 \u0432\u043d\u0438\u0437. \u041b\u044f\u0433\u0442\u0435 \u0431\u043e\u043a\u043e\u043c \u043d\u0430 \u043c\u044f\u0447. \u041f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u0437\u0430 \u0433\u043e\u043b\u043e\u0432\u0443, \u043d\u043e\u0433\u0438 \u043f\u0440\u044f\u043c\u043e. \u041f\u043e\u0441\u043b\u0435 \u043d\u0430\u0447\u0438\u043d\u0430\u0439\u0442\u0435 \u0434\u0435\u043b\u0430\u0442\u044c \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u0435 \u043d\u0430\u0432\u0435\u0440\u0445 \u0442\u0430\u043a, \u0447\u0442\u043e\u0431\u044b \u043b\u043e\u043a\u043e\u0442\u044c \u0434\u0432\u0438\u0433\u0430\u043b\u0441\u044f \u043d\u0430\u0432\u0441\u0442\u0440\u0435\u0447\u0443 \u0431\u0435\u0434\u0440\u0443.<strong> \u0421\u0434\u0435\u043b\u0430\u0439\u0442\u0435 10-12 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439, \u0437\u0430\u0442\u0435\u043c \u043f\u043e\u043c\u0435\u043d\u044f\u0439\u0442\u0435 \u0441\u0442\u043e\u0440\u043e\u043d\u0443.&nbsp;<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/2a90065be3c3879b2e2ca799d3148a02-cvik10_1.gif\" alt=\"\u0421\u043a\u043b\u0430\u0434\u043a\u0430 \u0441 \u0443\u043f\u043e\u0440\u043e\u043c \u0432 \u0431\u043e\u0441\u0443\" width=\"458\" height=\"573\" title=\"\u0421\u043a\u043b\u0430\u0434\u043a\u0430 \u0441 \u0443\u043f\u043e\u0440\u043e\u043c \u0432 \u0431\u043e\u0441\u0443\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">10.&nbsp;\u0411\u043e\u043a\u043e\u0432\u044b\u0435 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u043d\u0430 \u0431\u043e\u0441\u0443<\/h3>\n\n\n\n<p>\u041f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u0431\u043e\u0441\u0443 \u043f\u043b\u043e\u0441\u043a\u043e\u0439 \u0441\u0442\u043e\u0440\u043e\u043d\u043e\u0439 \u0432\u043d\u0438\u0437. \u041b\u044f\u0433\u0442\u0435 \u0431\u043e\u043a\u043e\u043c \u043d\u0430 \u043c\u044f\u0447. \u041f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u0437\u0430 \u0433\u043e\u043b\u043e\u0432\u0443, \u043d\u043e\u0433\u0438 \u043f\u0440\u044f\u043c\u043e. \u041f\u043e\u0441\u043b\u0435 \u043d\u0430\u0447\u0438\u043d\u0430\u0439\u0442\u0435 \u0434\u0435\u043b\u0430\u0442\u044c \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u0435 \u043d\u0430\u0432\u0435\u0440\u0445 \u0442\u0430\u043a, \u0447\u0442\u043e\u0431\u044b \u043b\u043e\u043a\u043e\u0442\u044c \u0434\u0432\u0438\u0433\u0430\u043b\u0441\u044f \u043d\u0430\u0432\u0441\u0442\u0440\u0435\u0447\u0443 \u0431\u0435\u0434\u0440\u0443.<strong> \u0421\u0434\u0435\u043b\u0430\u0439\u0442\u0435 10-12 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439, \u0437\u0430\u0442\u0435\u043c \u043f\u043e\u043c\u0435\u043d\u044f\u0439\u0442\u0435 \u0441\u0442\u043e\u0440\u043e\u043d\u0443.&nbsp;<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%A3%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D1%81_%D1%80%D0%BE%D0%BB%D0%B8%D0%BA%D0%BE%D0%BC\"><\/span>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0440\u043e\u043b\u0438\u043a\u043e\u043c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/3cbc5e58184a7cdb35c269bdc91f25f4-cvik11_1.gif\" alt=\"\u041a\u043e\u0441\u043e\u0439 \u043f\u0440\u043e\u043a\u0430\u0442\" width=\"449\" height=\"561\" title=\"\u041a\u043e\u0441\u043e\u0439 \u043f\u0440\u043e\u043a\u0430\u0442\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">11. \u041a\u043e\u0441\u043e\u0439 \u043f\u0440\u043e\u043a\u0430\u0442<\/h3>\n\n\n\n<p>\u0415\u0441\u043b\u0438 \u0432\u044b \u043d\u0438\u043a\u043e\u0433\u0434\u0430 \u043d\u0435 \u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043b\u0438\u0441\u044c \u0440\u043e\u043b\u0438\u043a\u043e\u043c, \u0441\u0430\u043c\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u044d\u0442\u043e \u0438\u0437\u043c\u0435\u043d\u0438\u0442\u044c. \u041f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u044d\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435. \u0412\u0441\u0442\u0430\u043d\u044c\u0442\u0435 \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u0438 \u0438 \u0432\u043e\u0437\u044c\u043c\u0438\u0442\u0435\u0441\u044c \u0437\u0430 \u0440\u0443\u0447\u043a\u0438 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u0430. \u0421\u0434\u0435\u043b\u0430\u0439\u0442\u0435 \u043f\u0440\u043e\u043a\u0430\u0442 \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u0443. \u0421\u043d\u0430\u0447\u0430\u043b\u0430 \u0432\u043b\u0435\u0432\u043e, \u0432\u0435\u0440\u043d\u0438\u0442\u0435\u0441\u044c \u043e\u0431\u0440\u0430\u0442\u043d\u043e \u0438 \u0432\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0432\u043f\u0440\u0430\u0432\u043e.&nbsp;<strong>\u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 10-12 \u0440\u0430\u0437 \u0441 \u043a\u0430\u0436\u0434\u043e\u0439 \u0441\u0442\u043e\u0440\u043e\u043d\u044b.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%A3%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D1%81_TRX\"><\/span>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 TRX<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/f3914f9201219aeb58fa0c87369790bf-cvik12.gif\" alt=\"\u041f\u043e\u0432\u043e\u0440\u043e\u0442\u044b \u0441 \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u0435\u043c\" width=\"455\" height=\"570\" title=\"\u041f\u043e\u0432\u043e\u0440\u043e\u0442\u044b \u0441 \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u0435\u043c\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">12. \u041f\u043e\u0432\u043e\u0440\u043e\u0442\u044b \u0441 \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u0435\u043c<\/h3>\n\n\n\n<p>\u041f\u043e\u0432\u0435\u0441\u044c\u0442\u0435 TRX \u043d\u0430 \u0432\u044b\u0441\u043e\u0442\u0435 \u043f\u043e\u044f\u0441\u0430. \u041f\u043e\u0432\u0435\u0440\u043d\u0438\u0442\u0435\u0441\u044c \u043b\u0438\u0446\u043e\u043c \u043a TRX, \u043d\u043e\u0433\u0438 \u0447\u0443\u0442\u044c \u0431\u043e\u043b\u044c\u0448\u0435 \u0448\u0438\u0440\u0438\u043d\u044b \u0431\u0435\u0434\u0435\u0440. \u0412\u043e\u0437\u044c\u043c\u0438\u0442\u0435\u0441\u044c \u0437\u0430 \u0440\u0443\u0447\u043a\u0438 \u043e\u0431\u0435\u0438\u043c\u0438 \u0440\u0443\u043a\u0430\u043c\u0438 \u0438 \u0441\u043e\u0435\u0434\u0438\u043d\u0438\u0442\u0435 \u0438\u0445. \u0421\u0434\u0435\u043b\u0430\u0439\u0442\u0435 \u043d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u043e \u0448\u0430\u0433\u043e\u0432 \u043d\u0430\u0437\u0430\u0434 \u043e\u0442 TRX, \u0447\u0442\u043e\u0431\u044b \u0440\u0443\u043a\u0438 \u0431\u044b\u043b\u0438 \u0432\u044b\u0442\u044f\u043d\u0443\u0442\u044b. \u041d\u0430\u043f\u0440\u044f\u0433\u0438\u0442\u0435 \u043c\u044b\u0448\u0446\u044b \u043a\u043e\u0440\u0430 \u0438 \u0432\u044b\u0442\u044f\u043d\u0438\u0442\u0435\u0441\u044c \u0432 \u0432\u0435\u0440\u0442\u0438\u043a\u0430\u043b\u044c\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435, \u0434\u0432\u0438\u0433\u0430\u044f \u0440\u0443\u043a\u0430\u043c\u0438 \u0432\u043f\u0440\u0430\u0432\u043e. \u0412\u0435\u0440\u043d\u0438\u0442\u0435\u0441\u044c \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435, \u043d\u043e \u043d\u0430 \u044d\u0442\u043e\u0442 \u0440\u0430\u0437 \u043f\u043e\u0432\u0435\u0440\u043d\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u0432\u043b\u0435\u0432\u043e. <strong>\u0412\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u0435 10-12 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u0441 \u043a\u0430\u0436\u0434\u043e\u0439 \u0441\u0442\u043e\u0440\u043e\u043d\u044b.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0423\u043f\u0440\u043e\u0449\u0435\u043d\u043d\u0430\u044f \u0432\u0435\u0440\u0441\u0438\u044f<\/strong>: \u0441\u0442\u0430\u043d\u044c\u0442\u0435 \u043f\u043e\u0434\u0430\u043b\u044c\u0448\u0435 \u043e\u0442&nbsp;TRX, \u044d\u0442\u043e \u043f\u043e\u0437\u0432\u043e\u043b\u0438\u0442 \u043d\u0430\u0445\u043e\u0434\u0438\u0442\u0441\u044f \u043f\u043e\u0434 \u043c\u0435\u043d\u044c\u0448\u0438\u043c \u0443\u0433\u043b\u043e\u043c \u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0431\u0443\u0434\u0435\u0442 \u043b\u0435\u0433\u0447\u0435 \u0432\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u044c.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/4d249c182f6ca5bc70bb9387b375792d-cvik13_1.gif\" alt=\"\u041f\u043e\u0432\u043e\u0440\u043e\u0442\u044b \u0441 \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u0435\u043c\" width=\"453\" height=\"566\" title=\"\u041f\u043e\u0432\u043e\u0440\u043e\u0442\u044b \u0441 \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u0435\u043c\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">13. \u0410\u043b\u044c\u043f\u0438\u043d\u0438\u0441\u0442 \u0441 \u043f\u043e\u0432\u043e\u0440\u043e\u0442\u043e\u043c<\/h3>\n\n\n\n<p>\u041e\u0442\u0440\u0435\u0433\u0443\u043b\u0438\u0440\u0443\u0439\u0442\u0435 \u0440\u0435\u043c\u043d\u0438 TRX, \u0447\u0442\u043e\u0431\u044b \u043e\u043d\u0438 \u0431\u044b\u043b\u0438 \u043d\u0430 \u0432\u044b\u0441\u043e\u0442\u0435 \u043a\u043e\u043b\u0435\u043d. \u0412\u0441\u0442\u0430\u043d\u044c\u0442\u0435 \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u0438 \u0441\u043f\u0438\u043d\u043e\u0439 \u043a TRX. \u041f\u043e\u043c\u0435\u0441\u0442\u0438\u0442\u0435 \u043e\u0431\u0435 \u043d\u043e\u0433\u0438 \u0432 \u0440\u0443\u0447\u043a\u0438 TRX \u0438 \u043f\u0435\u0440\u0435\u0439\u0434\u0438\u0442\u0435 \u0432 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u043f\u043b\u0430\u043d\u043a\u0438. \u041f\u0435\u0440\u0435\u043d\u0435\u0441\u0438 \u0432\u0435\u0441 \u043d\u0430 \u0440\u0443\u043a\u0438. \u0421\u043e\u0435\u0434\u0438\u043d\u0438\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0438 \u0432\u043c\u0435\u0441\u0442\u0435 \u0438 \u043f\u043e\u043f\u044b\u0442\u0430\u0439\u0442\u0435\u0441\u044c \u043f\u043e\u0434\u0442\u044f\u043d\u0443\u0442\u044c \u0438\u0445 \u043a \u043f\u0440\u0430\u0432\u043e\u043c\u0443 \u043b\u043e\u043a\u0442\u044e. \u0412\u0435\u0440\u043d\u0438\u0442\u0435\u0441\u044c \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435. \u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435, \u0432 \u0434\u0440\u0443\u0433\u0443\u044e \u0441\u0442\u043e\u0440\u043e\u043d\u0443. <strong>\u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 10-12 \u0440\u0430\u0437.<\/strong><\/p>\n\n\n\n<p><strong>\u0423\u043f\u0440\u043e\u0449\u0435\u043d\u043d\u0430\u044f \u0432\u0435\u0440\u0441\u0438\u044f<\/strong><strong>:<\/strong> \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u0439\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0438 \u043a \u0433\u0440\u0443\u0434\u0438 \u043f\u043e \u043e\u0447\u0435\u0440\u0435\u0434\u0438.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/c769452629c20cc62d3f15a34aa5b78d-cvik14_1.gif\" alt=\"\u0410\u043b\u044c\u043f\u0438\u043d\u0438\u0441\u0442 \u0441 \u043f\u043e\u0432\u043e\u0440\u043e\u0442\u043e\u043c\" width=\"453\" height=\"566\" title=\"\u0410\u043b\u044c\u043f\u0438\u043d\u0438\u0441\u0442 \u0441 \u043f\u043e\u0432\u043e\u0440\u043e\u0442\u043e\u043c\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">14. \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u041f\u0438\u043a\u0430<\/h3>\n\n\n\n<p>\u041d\u0430\u0447\u043d\u0438\u0442\u0435 \u0432 \u0442\u043e\u0439 \u0436\u0435 \u043f\u043e\u0437\u0438\u0446\u0438\u0438, \u0447\u0442\u043e \u0438 \u0432 \u043f\u0440\u0435\u0434\u044b\u0434\u0443\u0449\u0435\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0438. \u041d\u0430\u043f\u0440\u044f\u0433\u0438\u0442\u0435 \u043c\u044b\u0448\u0446\u044b \u043f\u0440\u0435\u0441\u0441\u0430, \u043d\u043e\u0433\u0438 \u043f\u0440\u044f\u043c\u043e \u0438 \u043f\u0435\u0440\u0435\u0439\u0434\u0438\u0442\u0435 \u0432 \u043f\u043e\u0437\u0438\u0446\u0438\u044e \u0432\u044b\u0441\u043e\u043a\u043e\u0439 \u043f\u043b\u0430\u043d\u043a\u0438 (\u043d\u043e\u0433\u0438 \u0434\u043e\u043b\u0436\u043d\u044b \u0431\u044b\u0442\u044c \u0432 \u043f\u0435\u0442\u043b\u044f\u0445). \u041d\u0430 \u0432\u044b\u0434\u043e\u0445\u0435 \u0443\u0441\u0438\u043b\u0438\u0435\u043c \u043c\u044b\u0448\u0446 \u043f\u0440\u0435\u0441\u0441\u0430 \u043f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u0442\u0430\u0437 \u0432\u0432\u0435\u0440\u0445, \u0434\u0435\u0440\u0436\u0430 \u043d\u043e\u0433\u0438 \u043f\u0440\u044f\u043c\u044b\u043c\u0438. \u041c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0432\u0435\u0440\u043d\u0438\u0442\u0435\u0441\u044c \u0432 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u043f\u043b\u0430\u043d\u043a\u0438 \u043d\u0430 \u043f\u0440\u044f\u043c\u044b\u0445 \u0440\u0443\u043a\u0430\u0445 \u0438 <strong>\u0441\u0434\u0435\u043b\u0430\u0439\u0442\u0435 10-12 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%A3%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D1%81%D0%BE_%D1%88%D1%82%D0%B0%D0%BD%D0%B3%D0%BE%D0%B9\"><\/span>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u042d\u0442\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0442 \u0434\u043b\u044f \u043e\u043f\u044b\u0442\u043d\u044b\u0445 \u0441\u043f\u043e\u0440\u0442\u0441\u043c\u0435\u043d\u043e\u0432. \u0415\u0441\u043b\u0438 \u0432\u044b \u043d\u043e\u0432\u0438\u0447\u043e\u043a, \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u0448\u0442\u0430\u043d\u0433\u0443 \u0431\u0435\u0437 \u0432\u0435\u0441\u0430 \u0434\u043b\u044f \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f \u044d\u0442\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/GYM-EQUIPMENT-ABS_BARBELL-LYING-SIDE-RAISES_0-cvik15.gif\" alt=\"\u041f\u043e\u0434\u044a\u0435\u043c \u043d\u043e\u0433 \u043b\u0435\u0436\u0430\" width=\"451\" height=\"564\" title=\"\u041f\u043e\u0434\u044a\u0435\u043c \u043d\u043e\u0433 \u043b\u0435\u0436\u0430\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">15. \u041f\u043e\u0434\u044a\u0435\u043c \u043d\u043e\u0433 \u043b\u0435\u0436\u0430<\/h3>\n\n\n\n<p>\u041b\u044f\u0433\u0442\u0435 \u043d\u0430 \u043a\u043e\u0432\u0440\u0438\u043a, \u0432\u043e\u0437\u044c\u043c\u0438\u0442\u0435 \u0448\u0442\u0430\u043d\u0433\u0443, \u0440\u0443\u043a\u0438 \u043d\u0430 \u0443\u0440\u043e\u0432\u043d\u0435 \u0448\u0438\u0440\u0438\u043d\u044b \u043f\u043b\u0435\u0447. \u0412\u044b\u0442\u044f\u043d\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u0441\u043e&nbsp; \u0448\u0442\u0430\u043d\u0433\u043e\u0439 \u0432\u0432\u0435\u0440\u0445. \u041d\u0430\u043f\u0440\u044f\u0433\u0438\u0442\u0435 \u043c\u044b\u0448\u0446\u044b \u043a\u043e\u0440\u0430, \u043d\u043e\u0433\u0438 \u043f\u0440\u044f\u043c\u044b\u0435. \u041f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u043d\u043e\u0433\u0438 \u0432\u0432\u0435\u0440\u0445 \u0432 \u043f\u0440\u0430\u0432\u0443\u044e \u0441\u0442\u043e\u0440\u043e\u043d\u0443, \u0443\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u044f \u0441\u043f\u0438\u043d\u0443 \u043d\u0430 \u043a\u043e\u0432\u0440\u0438\u043a\u0435. \u041c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043e\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u043d\u043e\u0433\u0438 \u043d\u0430\u0437\u0430\u0434 \u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0432\u043b\u0435\u0432\u043e. <strong>\u0421\u0434\u0435\u043b\u0430\u0439\u0442\u0435 10-12 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u043d\u0430 \u043e\u0431\u0435 \u0441\u0442\u043e\u0440\u043e\u043d.<\/strong><\/p>\n\n\n\n<p><strong>\u0423\u043f\u0440\u043e\u0449\u0435\u043d\u043d\u0430\u044f \u0432\u0435\u0440\u0441\u0438\u044f<\/strong><strong>:<\/strong> \u041e\u0442\u0440\u0430\u0431\u043e\u0442\u0430\u0439\u0442\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0443\u044e \u0442\u0435\u0445\u043d\u0438\u043a\u0443 \u0431\u0435\u0437 \u0448\u0442\u0430\u043d\u0433\u0438.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/01a0f0994dcf115647f86289023a1ddd-cvik16_1__1.gif\" alt=\"\u041f\u043e\u0434\u044a\u0435\u043c \u043d\u043e\u0433 \u043b\u0435\u0436\u0430\" width=\"451\" height=\"563\" title=\"\u041f\u043e\u0434\u044a\u0435\u043c \u043d\u043e\u0433 \u043b\u0435\u0436\u0430\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">16. \u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439<\/h3>\n\n\n\n<p>\u041f\u043e\u043c\u0438\u043c\u043e \u0448\u0442\u0430\u043d\u0433\u0438 \u0432\u0430\u043c \u0442\u0430\u043a\u0436\u0435 \u043f\u043e\u043d\u0430\u0434\u043e\u0431\u0438\u0442\u0441\u044f \u043d\u0430\u043a\u043b\u043e\u043d\u043d\u0430\u044f \u0441\u043a\u0430\u043c\u044c\u044f. \u041b\u044f\u0433\u0442\u0435 \u043d\u0430 \u0441\u043a\u0430\u043c\u044c\u044e \u0438 \u043a\u0440\u0435\u043f\u043a\u043e \u0434\u0435\u0440\u0436\u0438\u0442\u0435\u0441\u044c \u043d\u043e\u0433\u0430\u043c\u0438. \u0412\u043e\u0437\u044c\u043c\u0438\u0442\u0435 \u0448\u0442\u0430\u043d\u0433\u0443, \u0440\u0443\u043a\u0438 \u043d\u0430 \u0443\u0440\u043e\u0432\u043d\u0435 \u0448\u0438\u0440\u0438\u043d\u044b \u043f\u043b\u0435\u0447. \u0412\u044b\u0436\u043c\u0438\u0442\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u044c \u0432\u0432\u0435\u0440\u0445, \u0434\u0435\u0440\u0436\u0430 \u0440\u0443\u043a\u0438 \u043f\u043e\u043b\u043d\u043e\u0441\u0442\u044c\u044e \u0432\u044b\u0442\u044f\u043d\u0443\u0442\u044b\u043c\u0438. \u041f\u043e \u0441\u0443\u0442\u0438, \u044d\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043f\u043e\u0445\u043e\u0436\u0435 \u043d\u0430 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f, \u0442\u043e\u043b\u044c\u043a\u043e \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439 \u043d\u0430\u0434 \u0433\u043e\u043b\u043e\u0432\u043e\u0439. \u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u0441\u043f\u0438\u043d\u0443 \u043f\u0440\u044f\u043c\u043e. \u0412\u0435\u0440\u043d\u0438\u0442\u0435\u0441\u044c \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0438 <strong>\u043f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 8-10 \u0440\u0430\u0437 \u0441 \u0431\u043e\u043b\u044c\u0448\u0438\u043c \u0432\u0435\u0441\u043e\u043c<\/strong>. \u0415\u0441\u043b\u0438 \u0432\u044b \u0432\u044b\u0431\u0440\u0430\u043b\u0438<strong> \u043d\u0435\u0431\u043e\u043b\u044c\u0448\u043e\u0439 \u0432\u0435\u0441, \u0441\u0434\u0435\u043b\u0430\u0439\u0442\u0435 10-12 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439.<\/strong><\/p>\n\n\n\n<p><strong>\u0423\u043f\u0440\u043e\u0449\u0435\u043d\u043d\u0430\u044f \u0432\u0435\u0440\u0441\u0438\u044f<\/strong>: \u041f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0432\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u044c \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u043d\u0430 \u043d\u0430\u043a\u043b\u043e\u043d\u043d\u043e\u0439 \u0441\u043a\u0430\u043c\u044c\u0435 \u0431\u0435\u0437 \u0448\u0442\u0430\u043d\u0433\u0438. \u041f\u0440\u043e\u0447\u0443\u0432\u0441\u0442\u0432\u0443\u0439\u0442\u0435 \u043a\u0430\u0436\u0434\u0443\u044e \u043c\u044b\u0448\u0446\u0443 \u0438 \u043f\u0440\u0438\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0439\u0442\u0435\u0441\u044c \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0439 \u0442\u0435\u0445\u043d\u0438\u043a\u0438.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/1fdd39cce7f35e2e039ffdafd440d5d9-cvik17_1.gif\" alt=\"\u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439\" width=\"448\" height=\"561\" title=\"\u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">17.&nbsp;\u0416\u0438\u043c \u0448\u0442\u0430\u043d\u0433\u0438&nbsp;\u043b\u0451\u0436\u0430 \u043d\u0430&nbsp;\u043d\u0430\u043a\u043b\u043e\u043d\u043d\u043e\u0439 \u0441\u043a\u0430\u043c\u044c\u0435&nbsp;\u0433\u043e\u043b\u043e\u0432\u043e\u0439 \u0432\u0432\u0435\u0440\u0445<\/h3>\n\n\n\n<p>\u041d\u0430\u0447\u043d\u0438\u0442\u0435 \u0441 \u0442\u043e\u0439 \u0436\u0435 \u043f\u043e\u0437\u0438\u0446\u0438\u0438, \u0447\u0442\u043e \u0438 \u0432 \u043f\u0440\u0435\u0434\u044b\u0434\u0443\u0449\u0435\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0438. \u041b\u044f\u0433\u0442\u0435 \u043d\u0430 \u043d\u0430\u043a\u043b\u043e\u043d\u043d\u0443\u044e \u0441\u043a\u0430\u043c\u044c\u044e, \u043a\u0440\u0435\u043f\u043a\u043e \u0434\u0435\u0440\u0436\u0438\u0442\u0435\u0441\u044c \u043d\u043e\u0433\u0430\u043c\u0438, \u0432\u043e\u0437\u044c\u043c\u0438\u0442\u0435 \u0448\u0442\u0430\u043d\u0433\u0443. \u041f\u0435\u0440\u0435\u043d\u0435\u0441\u0438\u0442\u0435\u0441\u044c \u0432\u043d\u0438\u0437, \u043d\u043e \u043d\u0435 \u043e\u043f\u0443\u0441\u043a\u0430\u0439\u0442\u0435\u0441\u044c \u0434\u043e \u043a\u043e\u043d\u0446\u0430, \u043b\u043e\u043f\u0430\u0442\u043a\u0438 \u0438 \u0441\u043f\u0438\u043d\u0430 \u0434\u043e\u043b\u0436\u043d\u044b \u0431\u044b\u0442\u044c \u043d\u0430\u0434 \u0441\u043a\u0430\u043c\u044c\u0435\u0439, \u0430 \u044f\u0433\u043e\u0434\u0438\u0446\u044b \u043d\u0430 \u0441\u043a\u0430\u043c\u044c\u0435. \u041d\u0430\u043f\u0440\u044f\u0433\u0438\u0442\u0435 \u043c\u044b\u0448\u0446\u044b \u043a\u043e\u0440\u0430 \u0438 \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0432\u044b\u0436\u043c\u0438\u0442\u0435 \u0448\u0442\u0430\u043d\u0433\u0443 \u0432\u0432\u0435\u0440\u0445. \u0421 \u0432\u0434\u043e\u0445\u043e\u043c \u043f\u043e\u0442\u044f\u043d\u0438\u0442\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u044c \u043a \u0433\u0440\u0443\u0434\u0438, \u0448\u0438\u0440\u043e\u043a\u043e \u0440\u0430\u0441\u0441\u0442\u0430\u0432\u0438\u0432 \u043b\u043e\u043a\u0442\u0438. <strong>\u0412\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u0435 8-10 \u0436\u0438\u043c\u043e\u0432<\/strong> \u0438 \u0432\u0435\u0440\u043d\u0438\u0442\u0435\u0441\u044c \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435, \u043e\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u0441\u043f\u0438\u043d\u0443 \u043d\u0430 \u0441\u043a\u0430\u043c\u044c\u044e.<\/p>\n\n\n\n<p><strong>\u0423\u043f\u0440\u043e\u0449\u0435\u043d\u043d\u0430\u044f \u0432\u0435\u0440\u0441\u0438\u044f<\/strong>: \u0412\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0431\u0435\u0437 \u0432\u0435\u0441\u0430<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>\u0412\u044b \u043f\u043e\u043f\u0440\u043e\u0431\u0443\u0435\u0442\u0435 \u043a\u0430\u043a\u0438\u0435-\u043b\u0438\u0431\u043e \u0438\u0437 \u044d\u0442\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u043d\u0430 \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0435\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0435? \u041a\u0430\u043a\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u043f\u0440\u0435\u0441\u0441 \u0432\u044b \u0441\u0447\u0438\u0442\u0430\u0435\u0442\u0435 \u043d\u0430\u0438\u0431\u043e\u043b\u0435\u0435 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u043c\u0438? \u041f\u043e\u0434\u0435\u043b\u0438\u0442\u0435\u0441\u044c \u0441\u0432\u043e\u0438\u043c\u0438 \u0441\u043e\u0432\u0435\u0442\u0430\u043c\u0438 \u0432 \u043a\u043e\u043c\u043c\u0435\u043d\u0442\u0430\u0440\u0438\u044f\u0445. \u0415\u0441\u043b\u0438 \u0432\u0430\u043c \u043f\u043e\u043d\u0440\u0430\u0432\u0438\u043b\u0430\u0441\u044c \u043d\u0430\u0448\u0430 \u0441\u0442\u0430\u0442\u044c\u044f, \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u043d\u0430\u0441 \u0440\u0435\u043f\u043e\u0441\u0442\u043e\u043c.<\/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\/portable-workout-systems\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPortable workout systems\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\/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<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>17 \u0441\u0430\u043c\u044b\u0445 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0434\u043b\u044f \u043c\u044b\u0448\u0446 \u043a\u043e\u0440\u0430. \u0423\u043a\u0440\u0435\u043f\u0438\u0442\u0435 \u043c\u044b\u0448\u0446\u044b \u043f\u0440\u0435\u0441\u0441\u0430, \u0441\u043f\u0438\u043d\u044b \u0438 \u0431\u0435\u0434\u0435\u0440. \u041f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0434\u0430\u044e\u0442 \u0432\u0438\u0434\u0438\u043c\u044b\u0439 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442.<\/p>\n","protected":false},"author":25,"featured_media":109661,"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":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-298460","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prohrammy-trenyrovok-y-upraznenyia","8":"h-entry","9":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>17 \u0441\u0430\u043c\u044b\u0445 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 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