{"id":299478,"date":"2019-02-27T12:06:00","date_gmt":"2019-02-27T11:06:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=299478"},"modified":"2024-01-17T16:05:33","modified_gmt":"2024-01-17T15:05:33","slug":"15-luchshych-upraznenyj-s-massaznym-rolykom","status":"publish","type":"post","link":"https:\/\/gymbeam.ua\/blog\/15-luchshych-upraznenyj-s-massaznym-rolykom\/","title":{"rendered":"15 \u043b\u0443\u0447\u0448\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0441 \u043c\u0430\u0441\u0441\u0430\u0436\u043d\u044b\u043c \u0440\u043e\u043b\u0438\u043a\u043e\u043c"},"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\/15-luchshych-upraznenyj-s-massaznym-rolykom\/#%D0%92%D0%B5%D1%80%D1%85%D0%BD%D1%8F%D1%8F_%D1%87%D0%B0%D1%81%D1%82%D1%8C_%D1%82%D0%B5%D0%BB%D0%B0\" title=\"\u0412\u0435\u0440\u0445\u043d\u044f\u044f \u0447\u0430\u0441\u0442\u044c \u0442\u0435\u043b\u0430\">\u0412\u0435\u0440\u0445\u043d\u044f\u044f \u0447\u0430\u0441\u0442\u044c \u0442\u0435\u043b\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.ua\/blog\/15-luchshych-upraznenyj-s-massaznym-rolykom\/#%D0%9D%D0%B8%D0%B6%D0%BD%D1%8F%D1%8F_%D1%87%D0%B0%D1%81%D1%82%D1%8C_%D1%82%D0%B5%D0%BB%D0%B0\" title=\"\u041d\u0438\u0436\u043d\u044f\u044f \u0447\u0430\u0441\u0442\u044c \u0442\u0435\u043b\u0430&nbsp;\">\u041d\u0438\u0436\u043d\u044f\u044f \u0447\u0430\u0441\u0442\u044c \u0442\u0435\u043b\u0430&nbsp;<\/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\/15-luchshych-upraznenyj-s-massaznym-rolykom\/#%D0%9A%D0%BE%D1%80%D0%BF%D1%83%D1%81_%D1%82%D0%B5%D0%BB%D0%B0\" title=\"\u041a\u043e\u0440\u043f\u0443\u0441 \u0442\u0435\u043b\u0430\">\u041a\u043e\u0440\u043f\u0443\u0441 \u0442\u0435\u043b\u0430<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0412\u0441\u0435 \u043c\u044b \u0443\u0436\u0435 \u0437\u043d\u0430\u0435\u043c, \u0447\u0442\u043e <strong>\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u043d\u0430 \u043c\u0430\u0441\u0441\u0430\u0436\u043d\u043e\u043c \u0440\u043e\u043b\u0438\u043a\u0435<\/strong> <em>(\u0444\u043e\u0440\u043c\u0430 \u043c\u0438\u043e\u0444\u0430\u0441\u0446\u0438\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u043c\u0430\u0441\u0441\u0430\u0436\u0430 \u0438\u043b\u0438 \u0441\u0430\u043c\u043e-\u043c\u0430\u0441\u0441\u0430\u0436\u0430)<\/em> \u043f\u0440\u0438\u043d\u043e\u0441\u0438\u0442 \u0431\u043e\u043b\u044c\u0448\u0443\u044e \u043f\u043e\u043b\u044c\u0437\u0443 \u0432 <strong>\u0432\u0438\u0434\u0435 \u0440\u0430\u0441\u0441\u043b\u0430\u0431\u043b\u0435\u043d\u0438\u044f \u043c\u044b\u0448\u0446 \u0438 \u043e\u0431\u0435\u0437\u0431\u043e\u043b\u0438\u0432\u0430\u043d\u0438\u044f.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">\u041a\u0440\u0443\u0433\u043e\u0432\u043e\u0439, \u043d\u0435\u0441\u0442\u0430\u0431\u0438\u043b\u044c\u043d\u044b\u0439 \u0434\u0438\u0437\u0430\u0439\u043d \u043c\u0430\u0441\u0441\u0430\u0436\u043d\u043e\u0433\u043e \u0440\u043e\u043b\u0438\u043a\u0430 \u0434\u0435\u043b\u0430\u0435\u0442 \u0438\u0437 \u043d\u0435\u0433\u043e <\/span><strong>\u043f\u043e\u043b\u0435\u0437\u043d\u044b\u0439 \u0438\u043d\u0441\u0442\u0440\u0443\u043c\u0435\u043d\u0442 \u0434\u043b\u044f \u0443\u043b\u0443\u0447\u0448\u0435\u043d\u0438\u044f \u043a\u043e\u043e\u0440\u0434\u0438\u043d\u0430\u0446\u0438\u0438 \u0438 \u0440\u043e\u0441\u0442\u0430 \u0441\u0438\u043b\u044b.<\/strong><em><span style=\"font-weight: 400;\"> \u201c\u0412\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0435 \u043f\u043b\u0430\u043d\u043a\u0438 \u043d\u0430 \u0440\u043e\u043b\u0438\u043a\u0435 \u0438\u043b\u0438 \u0431\u0430\u043b\u0430\u043d\u0441\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u0435 \u0441 \u043d\u043e\u0433\u0430\u043c\u0438 \u043d\u0430 \u0440\u043e\u043b\u0438\u043a\u0435 \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0432\u0430\u0435\u0442 \u043d\u0435\u0441\u0442\u0430\u0431\u0438\u043b\u044c\u043d\u043e\u0441\u0442\u044c \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439, \u0447\u0442\u043e \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u043f\u0440\u0438\u0447\u0438\u043d\u043e\u0439 \u0442\u043e\u0433\u043e, \u0447\u0442\u043e \u0432\u044b \u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u0443\u0435\u0442\u0435 \u0438 \u0441\u0442\u0430\u0431\u0438\u043b\u0438\u0437\u0438\u0440\u0443\u0435\u0442\u0435 \u0431\u043e\u043b\u044c\u0448\u0435 \u043c\u044b\u0448\u0446, \u0438 \u0432 \u0441\u0432\u043e\u044e \u043e\u0447\u0435\u0440\u0435\u0434\u044c \u044d\u0442\u043e \u0441\u0434\u0435\u043b\u0430\u0435\u0442 \u0432\u0430\u0441 \u0441\u0438\u043b\u044c\u043d\u0435\u0435\u201d<\/span><\/em><span style=\"font-weight: 400;\">, \u0433\u043e\u0432\u043e\u0440\u0438\u0442 \u0414\u0436\u043e\u0437\u0435\u043b\u0438\u043d\u0430 \u0411\u043e\u0441\u0447\u0435\u043d, \u0442\u0440\u0435\u043d\u0435\u0440 Nike Master.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-652422688.jpg\" alt=\"15 \u043b\u0443\u0447\u0448\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \" style=\"width:843px\" title=\"15 \u043b\u0443\u0447\u0448\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \"\/><\/figure>\n<\/div>\n\n\n<p><span style=\"font-weight: 400;\">\u041c\u044b \u043f\u0440\u0438\u0433\u043e\u0442\u043e\u0432\u0438\u043b\u0438 \u0434\u043b\u044f \u0432\u0430\u0441 <\/span><strong>15 \u043b\u0443\u0447\u0448\u0438\u0445 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439,<\/strong><span style=\"font-weight: 400;\"> \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u0441 <\/span><span style=\"text-decoration: underline;\"><span style=\"color: #ff6600;\"><span style=\"font-weight: 400; color: #ff6600; text-decoration: underline;\"><a href=\"https:\/\/gymbeam.ua\/ru\/masssazhnye-roliki\" class=\"ek-link\">\u043c\u0430\u0441\u0441\u0430\u0436\u043d\u044b\u043c \u0440\u043e\u043b\u0438\u043a\u043e\u043c<\/a><\/span><\/span><\/span><span style=\"font-weight: 400;\">. \u0421 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u043d\u0438\u0445 \u0432\u044b <\/span><strong>\u043e\u0442\u043b\u0438\u0447\u043d\u043e \u0440\u0430\u0437\u043c\u0430\u0441\u0441\u0438\u0440\u0443\u0435\u0442\u0435 \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u043d\u044b\u0435 \u043c\u044b\u0448\u0446\u044b<\/strong><span style=\"font-weight: 400;\">, \u0430 \u043f\u0440\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445 \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u0435\u0433\u043e \u0434\u043b\u044f <\/span><strong>\u0443\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u044f \u0441\u0442\u0430\u0431\u0438\u043b\u044c\u043d\u043e\u0441\u0442\u0438 \u0441\u0440\u0435\u0434\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0442\u0435\u043b\u0430<\/strong><span style=\"font-weight: 400;\"> \u043d\u0430 \u043f\u0440\u043e\u0442\u044f\u0436\u0435\u043d\u0438\u0438 \u0432\u0441\u0435\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438. \u0410 \u0432\u044b \u0433\u043e\u0442\u043e\u0432\u044b \u043a \u0442\u0430\u043a\u043e\u043c\u0443?<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0418\u0437 \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0441\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u0441\u0432\u043e\u0439 <\/span><strong>\u0441\u043e\u0431\u0441\u0442\u0432\u0435\u043d\u043d\u044b\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u0447\u043d\u044b\u0439 \u043f\u043b\u0430\u043d<\/strong><span style=\"font-weight: 400;\">. \u0414\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u043e \u0431\u0443\u0434\u0435\u0442, \u0435\u0441\u043b\u0438 \u0432\u044b \u0432\u044b\u0431\u0435\u0440\u0435\u0442\u0435 <\/span><strong>2 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438\u0437 \u043a\u0430\u0436\u0434\u043e\u0433\u043e \u0440\u0430\u0437\u0434\u0435\u043b\u0430<\/strong> <em><span style=\"font-weight: 400;\">(\u0432\u0435\u0440\u0445\u043d\u044f\u044f \u0447\u0430\u0441\u0442\u044c \u0442\u0435\u043b\u0430, \u043d\u0438\u0436\u043d\u044f\u044f \u0447\u0430\u0441\u0442\u044c \u0438 \u043a\u043e\u0440\u043f\u0443\u0441),<\/span><\/em><span style=\"font-weight: 400;\"> \u0438 \u0434\u043e\u0431\u0430\u0432\u0438\u0442\u0435 \u0432 \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435 7-\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043a\u0430\u0440\u0434\u0438\u043e. <\/span><strong>\u0412\u044b\u043f\u043e\u043b\u043d\u044f\u0439\u0442\u0435 10-20 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 <\/strong><span style=\"font-weight: 400;\">\u043a\u0430\u0436\u0434\u043e\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f. \u041f\u043e\u0432\u0442\u043e\u0440\u044f\u0439\u0442\u0435 \u0446\u0435\u043b\u044b\u0439 \u043a\u043e\u043c\u043f\u043b\u0435\u043a\u0441 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 3-4 \u0440\u0430\u0437\u0430.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"8347,28334,29120,49009,8344,29118,51106,46033,44941,36229\" ><\/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%92%D0%B5%D1%80%D1%85%D0%BD%D1%8F%D1%8F_%D1%87%D0%B0%D1%81%D1%82%D1%8C_%D1%82%D0%B5%D0%BB%D0%B0\"><\/span>\u0412\u0435\u0440\u0445\u043d\u044f\u044f \u0447\u0430\u0441\u0442\u044c \u0442\u0435\u043b\u0430<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441 \u0440\u043e\u043b\u0438\u043a\u043e\u043c \u043d\u0430\u0434 \u0433\u043e\u043b\u043e\u0432\u043e\u0439<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0412\u0441\u0442\u0430\u043d\u044c\u0442\u0435 \u0441 \u0440\u0430\u0437\u0432\u0435\u0440\u043d\u0443\u0442\u044b\u043c\u0438 \u043d\u0430\u0440\u0443\u0436\u0443 \u0441\u0442\u043e\u043f\u0430\u043c\u0438 \u043f\u043e\u0441\u0442\u0430\u0432\u043b\u0435\u043d\u043d\u044b\u043c\u0438 \u043d\u0435\u043c\u043d\u043e\u0433\u043e <\/span><strong>\u0448\u0438\u0440\u0435, \u0447\u0435\u043c \u0448\u0438\u0440\u0438\u043d\u0430 \u0432\u0430\u0448\u0438\u0445 \u0431\u0435\u0434\u0435\u0440.<\/strong><span style=\"font-weight: 400;\"> \u041f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u043d\u0430\u0434 \u0433\u043e\u043b\u043e\u0432\u043e\u0439, \u043f\u0440\u0438 \u044d\u0442\u043e\u043c \u0434\u0435\u0440\u0436\u0438\u0442\u0435 <\/span><strong>\u043e\u0442\u043a\u0440\u044b\u0442\u044b\u043c\u0438 \u043b\u0430\u0434\u043e\u043d\u044f\u043c\u0438<\/strong> <span style=\"text-decoration: underline;\"><span style=\"color: #ff6600; text-decoration: underline;\"><strong><a href=\"https:\/\/gymbeam.ua\/ru\/masssazhnye-roliki\" target=\"_blank\" aria-label=\"\u043c\u0430\u0441\u0441\u0430\u0436\u043d\u044b\u0439 \u0440\u043e\u043b\u0438\u043a (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u043c\u0430\u0441\u0441\u0430\u0436\u043d\u044b\u0439 \u0440\u043e\u043b\u0438\u043a<\/a><\/strong><\/span><\/span> <strong>\u0432 \u0433\u043e\u0440\u0438\u0437\u043e\u043d\u0442\u0430\u043b\u044c\u043d\u043e\u043c \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438<\/strong><span style=\"font-weight: 400;\">. \u041b\u043e\u043a\u0442\u0438 \u0443\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0439\u0442\u0435 \u043d\u0430 \u043b\u0438\u043d\u0438\u0438 \u0443\u0448\u0435\u0439 \u0438\u043b\u0438 \u0437\u0430 \u043d\u0438\u043c\u0438 \u0442\u0430\u043a, \u0447\u0442\u043e\u0431\u044b \u043f\u043b\u0435\u0447\u0438 \u0431\u044b\u043b\u0438 \u043f\u0440\u043e\u0434\u043e\u043b\u0436\u0435\u043d\u0438\u0435\u043c \u043f\u043e\u0437\u0432\u043e\u043d\u043e\u0447\u043d\u0438\u043a\u0430. <\/span><strong>\u0418\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u0441\u0432\u043e\u0438 \u0431\u0435\u0434\u0440\u0430 \u0434\u043b\u044f \u0442\u043e\u0433\u043e, \u0447\u0442\u043e\u0431\u044b \u0434\u0435\u043b\u0430\u0442\u044c \u0433\u043b\u0443\u0431\u043e\u043a\u0438\u0435 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f.<\/strong><span style=\"font-weight: 400;\"> \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. \u0412\u043e \u0432\u0440\u0435\u043c\u044f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u043e\u0433\u0438 \u043d\u0435 \u0434\u043e\u043b\u0436\u043d\u044b \u043e\u0442\u0440\u044b\u0432\u0430\u0442\u044c\u0441\u044f \u043e\u0442 \u0437\u0435\u043c\u043b\u0438.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FOAM-ROLLING_OVERHEAD-SQUATS_GRAIN.gif\" alt=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f  \u0441 \u0440\u043e\u043b\u0438\u043a\u043e\u043c \u043d\u0430\u0434 \u0433\u043e\u043b\u043e\u0432\u043e\u0439 - \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \" style=\"width:843px\" title=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f  \u0441 \u0440\u043e\u043b\u0438\u043a\u043e\u043c \u043d\u0430\u0434 \u0433\u043e\u043b\u043e\u0432\u043e\u0439 - \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. \u041e\u0442\u0436\u0438\u043c\u0430\u043d\u0438\u044f \u0441 \u043f\u0435\u0440\u0435\u043a\u0430\u0442\u044b\u0432\u0430\u043d\u0438\u0435\u043c \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u0443<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">\u041d\u0430\u0447\u0438\u043d\u0430\u0439\u0442\u0435 \u0432 \u043c\u043e\u0434\u0438\u0444\u0438\u0446\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u043e\u043c \u043f\u043e\u0434\u043e\u0431\u0438\u0438 \u043e\u0442\u0436\u0438\u043c\u0430\u043d\u0438\u044f, \u043a\u043e\u0442\u043e\u0440\u0443\u044e \u043d\u0430\u0437\u044b\u0432\u0430\u044e\u0442 <\/span><strong>\u201c\u0436\u0435\u043d\u0441\u043a\u0438\u0435 \u043e\u0442\u0436\u0438\u043c\u0430\u043d\u0438\u044f\u201d<\/strong> <em><span style=\"font-weight: 400;\">(\u0441 \u043a\u043e\u043b\u0435\u043d\u044f\u043c\u0438 \u043d\u0430 \u043a\u043e\u0432\u0440\u0438\u043a\u0435)<\/span><\/em><span style=\"font-weight: 400;\">, \u043b\u0435\u0432\u0443\u044e \u0440\u0443\u043a\u0443 \u043f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u043d\u0430 \u0440\u043e\u043b\u0438\u043a\u043e\u0432\u044b\u0439 \u043c\u0430\u0441\u0441\u0430\u0436\u0435\u0440, \u0430 \u043f\u0440\u0430\u0432\u0443\u044e \u0440\u0443\u043a\u0443 \u043d\u0430 \u043a\u043e\u0432\u0440\u0438\u043a. <\/span><strong>\u0410\u043a\u043a\u0443\u0440\u0430\u0442\u043d\u043e \u043e\u043f\u0443\u0441\u043a\u0430\u044f\u0441\u044c \u043a \u0437\u0435\u043c\u043b\u0435<\/strong><span style=\"font-weight: 400;\">, \u043b\u0435\u0432\u0443\u044e \u0440\u0443\u043a\u0443 \u043e\u0442 \u0437\u0430\u043f\u044f\u0441\u0442\u044c\u044f \u0434\u043e \u043b\u043e\u043a\u0442\u044f \u043f\u0440\u043e\u0432\u043e\u0434\u0438\u0442\u0435 \u043f\u043e \u0440\u043e\u043b\u0438\u043a\u043e\u0432\u043e\u043c\u0443 \u043c\u0430\u0441\u0441\u0430\u0436\u0435\u0440\u0443. \u0427\u0435\u0440\u0435\u0437 \u043d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u043c\u0435\u043d\u044f\u0439\u0442\u0435 \u0440\u0443\u043a\u0438. <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FOAM-ROLLING_PUSHUP-WITH-LATERAL-ROLLOUT.gif\" alt=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f  \u0441 \u0440\u043e\u043b\u0438\u043a\u043e\u043c\" style=\"width:843px\" title=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f  \u0441 \u0440\u043e\u043b\u0438\u043a\u043e\u043c\"\/><\/figure>\n<\/div>\n\n\n<p>\u0415\u0441\u043b\u0438 \u0432\u044b \u0445\u043e\u0442\u0438\u0442\u0435 \u0443\u0441\u043b\u043e\u0436\u043d\u0438\u0442\u044c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435,<strong> \u0440\u0430\u0441\u043f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u043d\u043e\u0433\u0438 <\/strong>\u0432 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441\u043a\u0443\u044e \u043f\u043e\u0437\u0443 \u0434\u043b\u044f \u043e\u0442\u0436\u0438\u043c\u0430\u043d\u0438\u044f.<\/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\">3. Table roll<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0421\u044f\u0434\u044c\u0442\u0435 \u0441 \u0432\u044b\u0441\u0442\u0430\u0432\u043b\u0435\u043d\u043d\u044b\u043c\u0438 \u043f\u0435\u0440\u0435\u0434 \u0441\u043e\u0431\u043e\u0439 \u043d\u043e\u0433\u0430\u043c\u0438 \u0438 <\/span><strong>\u0440\u0430\u0441\u043f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u043c\u0430\u0441\u0441\u0430\u0436\u043d\u044b\u0439 \u0440\u043e\u043b\u0438\u043a \u043f\u043e\u0434 \u043a\u043e\u043b\u0435\u043d\u044f\u043c\u0438.<\/strong><span style=\"font-weight: 400;\"> \u0420\u0430\u0441\u043f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u0432\u0434\u043e\u043b\u044c \u0442\u0435\u043b\u0430 \u043f\u0430\u043b\u044c\u0446\u0430\u043c\u0438 \u0432\u043f\u0435\u0440\u0435\u0434. <\/span><strong>\u041f\u0440\u044f\u043c\u044b\u0435 \u043d\u043e\u0433\u0438 \u043f\u0440\u043e\u043a\u0430\u0442\u044b\u0432\u0430\u0439\u0442\u0435 \u0432\u043f\u0435\u0440\u0435\u0434 <\/strong><span style=\"font-weight: 400;\">\u0442\u0430\u043a, \u0447\u0442\u043e\u0431\u044b \u0441\u0434\u0435\u043b\u0430\u0442\u044c \u043f\u043e\u043b\u043d\u044b\u0439 \u043f\u0440\u043e\u043a\u0430\u0442 \u0440\u043e\u043b\u0438\u043a\u0430 \u0434\u043e \u0438\u043a\u0440\u043e\u043d\u043e\u0436\u043d\u044b\u0445 \u043c\u044b\u0448\u0446, \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u044f \u043b\u0438\u0446\u043e \u043a \u043f\u043e\u0442\u043e\u043b\u043a\u0443. \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, <\/span><strong>\u043d\u0435 \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u044f \u0431\u0435\u0434\u0440\u0430\u043c \u043a\u043e\u0441\u043d\u0443\u0442\u044c\u0441\u044f \u0437\u0435\u043c\u043b\u0438<\/strong><span style=\"font-weight: 400;\">. \u0412\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0443\u043f\u0440\u043e\u0441\u0442\u0438\u0442\u044c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435, \u043f\u043e\u0441\u0442\u0430\u0432\u0438\u0432 \u043f\u0430\u043b\u044c\u0446\u044b \u0432 \u0434\u0440\u0443\u0433\u043e\u043c \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0438.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FOAM-ROLLING_TABLE-POSE-ROLL-IN.gif\" alt=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f  \u0441 \u0440\u043e\u043b\u0438\u043a\u043e\u043c\" style=\"width:843px\" title=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f  \u0441 \u0440\u043e\u043b\u0438\u043a\u043e\u043c\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Plank jack<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0415\u0449\u0435 \u043e\u0434\u043d\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435, \u043a\u043e\u0442\u043e\u0440\u043e\u0435 <\/span><strong>\u043e\u0442\u043b\u0438\u0447\u043d\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0434\u043b\u044f \u0431\u0430\u043b\u0430\u043d\u0441\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u044f<\/strong><span style=\"font-weight: 400;\"> \u0438 \u0440\u0430\u0437\u043e\u0433\u0440\u0435\u0432\u0430 &#8211; \u044d\u0442\u043e Plank Jack. \u041d\u0430\u0447\u043d\u0438\u0442\u0435 \u0441 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u044f \u043f\u043b\u0430\u043d\u043a\u0438 \u043d\u0430 \u0432\u044b\u0442\u044f\u043d\u0443\u0442\u044b\u0445 \u0440\u0443\u043a\u0430\u0445 \u043f\u0440\u044f\u043c\u043e \u043f\u043e\u0434 \u043f\u043b\u0435\u0447\u0430\u043c\u0438.<\/span><strong> \u0412\u043e \u0432\u0440\u0435\u043c\u044f \u043f\u0440\u044b\u0436\u043a\u043e\u0432 \u043e\u0442\u0442\u0430\u043b\u043a\u0438\u0432\u0430\u0439\u0442\u0435\u0441\u044c \u043e\u0442 \u0440\u043e\u043b\u0438\u043a\u0430<\/strong><span style=\"font-weight: 400;\">.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FOAM-ROLLING_PLANK-JACKS.gif\" alt=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f  \u0441 \u0440\u043e\u043b\u0438\u043a\u043e\u043c\" style=\"width:843px\" title=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f  \u0441 \u0440\u043e\u043b\u0438\u043a\u043e\u043c\"\/><\/figure>\n<\/div>\n\n\n<p><span style=\"font-weight: 400;\">\u0427\u0442\u043e\u0431\u044b \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u044c \u0441\u043b\u043e\u0436\u043d\u043e\u0441\u0442\u044c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, <\/span><strong>\u0434\u0432\u0438\u0433\u0430\u0439\u0442\u0435\u0441\u044c \u0431\u044b\u0441\u0442\u0440\u0435\u0435 <\/strong><span style=\"font-weight: 400;\">\u0438 \u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u043d\u043e\u0433\u0438 \u0434\u0430\u043b\u044c\u0448\u0435 \u043e\u0442 \u0441\u0435\u0431\u044f<\/span><\/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\">5. \u0421\u0430\u043c\u043e\u043b\u0435\u0442<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0412\u0441\u0442\u0430\u043d\u044c\u0442\u0435 \u043d\u0430 \u043e\u0431\u0435 \u043d\u043e\u0433\u0438 \u0438 <\/span><strong>\u0434\u0435\u0440\u0436\u0438\u0442\u0435<\/strong> <span style=\"text-decoration: underline;\"><span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.ua\/ru\/masssazhnye-roliki\" class=\"ek-link\">\u043c\u0430\u0441\u0441\u0430\u0436\u043d\u044b\u0439 \u0440\u043e\u043b\u0438\u043a<\/a><\/strong><\/span><\/span><strong> \u0437\u0430 \u0441\u043f\u0438\u043d\u043e\u0439<\/strong><span style=\"font-weight: 400;\">, \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0432 \u0440\u0443\u043a\u0438 \u043a \u043f\u043e\u0442\u043e\u043b\u043a\u0443.<\/span><strong> \u041f\u0435\u0440\u0435\u043d\u0435\u0441\u0438\u0442\u0435 \u0432\u0435\u0441 \u043d\u0430 \u043f\u0440\u0430\u0432\u0443\u044e \u043d\u043e\u0433\u0443 \u0438 \u043f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u043b\u0435\u0432\u0443\u044e \u0432 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0441\u0430\u043c\u043e\u043b\u0435\u0442\u0430<\/strong> <em><span style=\"font-weight: 400;\">(\u0438\u043b\u0438 \u0434\u043b\u044f \u0442\u0435\u0445, \u043a\u0442\u043e \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u0443\u0435\u0442 \u0439\u043e\u0433\u0443 \u0432 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0431\u043e\u0440\u0446\u0430 III)<\/span><\/em><span style=\"font-weight: 400;\">. \u0420\u0430\u0441\u043f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u043f\u043b\u0435\u0447\u0438 \u0437\u0430 \u0441\u043f\u0438\u043d\u043e\u0439 \u0438 \u0434\u0432\u0438\u0433\u0430\u0439\u0442\u0435 \u043c\u0430\u0441\u0441\u0430\u0436\u043d\u044b\u0439 \u0440\u043e\u043b\u0438\u043a \u043a \u043f\u043e\u0442\u043e\u043b\u043a\u0443. \u041f\u043e\u0434\u043d\u0438\u043c\u0430\u0439\u0442\u0435 \u0440\u0443\u043a\u0438 \u043a\u0430\u043a \u043c\u043e\u0436\u043d\u043e \u0431\u043e\u043b\u0435\u0435 \u043f\u043b\u0430\u0432\u043d\u043e, \u0447\u0442\u043e\u0431\u044b \u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u043e\u0432\u0430\u0442\u044c \u0442\u0440\u0438\u0446\u0435\u043f\u0441 \u0438 \u0434\u0435\u043b\u044c\u0442\u043e\u0432\u0438\u0434\u043d\u0443\u044e \u043c\u044b\u0448\u0446\u0443.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FOAM-ROLLING_AIRPLANE-DELTS.gif\" alt=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f  \u0441 \u0440\u043e\u043b\u0438\u043a\u043e\u043c - \u0441\u0430\u043c\u0430\u043b\u0451\u0442\" style=\"width:843px\" title=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f  \u0441 \u0440\u043e\u043b\u0438\u043a\u043e\u043c - \u0441\u0430\u043c\u0430\u043b\u0451\u0442\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9D%D0%B8%D0%B6%D0%BD%D1%8F%D1%8F_%D1%87%D0%B0%D1%81%D1%82%D1%8C_%D1%82%D0%B5%D0%BB%D0%B0\"><\/span>\u041d\u0438\u0436\u043d\u044f\u044f \u0447\u0430\u0441\u0442\u044c \u0442\u0435\u043b\u0430&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">6. \u042f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">\u041b\u043e\u0436\u0438\u0442\u0435\u0441\u044c \u043b\u0438\u0446\u043e\u043c \u043a \u043f\u043e\u0442\u043e\u043b\u043a\u0443, \u043f\u043e\u043b\u043e\u0436\u0438\u0432 \u0440\u0443\u043a\u0438 \u0440\u044f\u0434\u043e\u043c \u0438 \u043e\u043f\u0443\u0441\u0442\u0438\u0432 \u043b\u0430\u0434\u043e\u043d\u0438 \u043d\u0430 \u043f\u043e\u043b. \u0420\u043e\u043b\u0438\u043a\u043e\u0432\u044b\u0439 \u043c\u0430\u0441\u0441\u0430\u0436\u0451\u0440 \u0434\u043e\u043b\u0436\u0435\u043d \u043d\u0430\u0445\u043e\u0434\u0438\u0442\u044c\u0441\u044f \u043f\u043e\u0434 \u0441\u0442\u0443\u043f\u043d\u044f\u043c\u0438<\/span><em><span style=\"font-weight: 400;\"> (\u043b\u0443\u0447\u0448\u0435 \u0431\u0443\u0434\u0435\u0442 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c\u0441\u044f \u0432 \u043e\u0431\u0443\u0432\u0438)<\/span><\/em><span style=\"font-weight: 400;\">. \u041f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u0431\u0435\u0434\u0440\u0430 \u0438 \u043f\u043b\u0435\u0447\u0438 \u0438 \u043f\u043e\u043f\u0443 \u0438 \u0430\u043a\u043a\u0443\u0440\u0430\u0442\u043d\u043e <\/span><strong>\u043f\u0435\u0440\u0435\u043a\u0430\u0442\u0438\u0442\u0435 \u0440\u043e\u043b\u0438\u043a \u043e\u0442 \u043f\u044f\u0442\u043a\u0438 \u043a \u0446\u0435\u043d\u0442\u0440\u0443 \u0441\u0442\u043e\u043f\u044b<\/strong><span style=\"font-weight: 400;\">. \u041f\u043e\u0434\u043a\u043b\u044e\u0447\u0438\u0442\u0435 \u0437\u0430\u0434\u043d\u0438\u0435 \u043c\u044b\u0448\u0446\u044b \u0431\u0435\u0434\u0440\u0430, \u0447\u0442\u043e\u0431\u044b \u0446\u0438\u043b\u0438\u043d\u0434\u0440 \u043d\u0435 \u043e\u0442\u043a\u0430\u0442\u044b\u0432\u0430\u043b\u0441\u044f.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FOAM-ROLLING_HAMSTRING-BRIDGE.gif\" alt=\"\u041c\u043e\u0441\u0442\u0438\u043a Hamstring\" style=\"width:843px\" title=\"\u041c\u043e\u0441\u0442\u0438\u043a Hamstring\"\/><\/figure>\n<\/div>\n\n\n<p><span style=\"font-weight: 400;\">\u0415\u0441\u043b\u0438 \u0432\u044b \u0445\u043e\u0442\u0438\u0442\u0435 \u0443\u0441\u043b\u043e\u0436\u043d\u0438\u0442\u044c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435, <\/span><strong>\u0440\u0430\u0441\u043f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u043b\u0430\u0434\u043e\u043d\u0438 \u043a \u043f\u043e\u0442\u043e\u043b\u043a\u0443.<\/strong><\/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\">7. \u041f\u043b\u0430\u043d\u043a\u0430 \u0441 \u0440\u0430\u0437\u0432\u0435\u0434\u0435\u043d\u0438\u0435\u043c \u043d\u043e\u0433<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">\u041d\u0430\u0447\u043d\u0438\u0442\u0435 \u0441 \u0440\u0430\u0441\u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u044f \u0432\u0441\u0435\u0445 \u043a\u043e\u043d\u0435\u0447\u043d\u043e\u0441\u0442\u0435\u0439 \u043d\u0430 \u0437\u0435\u043c\u043b\u0435, \u0434\u0435\u0440\u0436\u0430\u0441\u044c \u0440\u0443\u043a\u0430\u043c\u0438 \u0437\u0430 <\/span><span style=\"text-decoration: underline;\"><span style=\"color: #ff6600; text-decoration: underline;\"><span style=\"font-weight: 400; color: #ff6600; text-decoration: underline;\"><a href=\"https:\/\/gymbeam.ua\/ru\/masssazhnye-roliki\" class=\"ek-link\">\u043c\u0430\u0441\u0441\u0430\u0436\u043d\u044b\u0439 \u0440\u043e\u043b\u0438\u043a<\/a><\/span><\/span><\/span><span style=\"font-weight: 400;\"><a href=\"https:\/\/gymbeam.ua\/massazny-valik-fitness-roller-black-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"text-decoration: underline;\"><span style=\"color: #ff6600; text-decoration: underline;\">.<\/span><\/span><\/a> \u041f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0438 \u0432 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u043f\u043b\u0430\u043d\u043a\u0438 \u0438 \u043f\u043e\u0434\u043a\u043b\u044e\u0447\u0438\u0442\u0435 \u043a\u043e\u0440\u043f\u0443\u0441. \u041f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u043f\u0440\u0430\u0432\u0443\u044e \u043d\u043e\u0433\u0443 \u0438 \u0441\u0434\u0435\u043b\u0430\u0439\u0442\u0435 <\/span><strong>\u0431\u044b\u0441\u0442\u0440\u043e\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u0432\u043f\u0440\u0430\u0432\u043e, \u043d\u0430\u0437\u0430\u0434 \u0438 \u0432\u043d\u0438\u0437.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FOAM-ROLLING_PLANK-ABDUCTION-LEG-LIFTS.gif\" alt=\"\u041f\u043b\u0430\u043d\u043a\u0430 \u0441 \u043f\u043e\u0434\u044a\u0435\u043c\u043e\u043c \u043d\u043e\u0433\" style=\"width:843px\" title=\"\u041f\u043b\u0430\u043d\u043a\u0430 \u0441 \u043f\u043e\u0434\u044a\u0435\u043c\u043e\u043c \u043d\u043e\u0433\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. \u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441 \u0432\u044b\u0442\u044f\u043d\u0443\u0442\u043e\u0439 \u043d\u043e\u0433\u043e\u0439 \u0443 \u0441\u0442\u0435\u043d\u044b<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">\u041e\u0447\u0435\u043d\u044c \u0438\u043d\u0442\u0435\u0440\u0435\u0441\u043d\u043e\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0434\u043b\u044f <\/span><strong>\u0443\u043b\u0443\u0447\u0448\u0435\u043d\u0438\u044f \u0432\u0430\u0448\u0435\u0433\u043e \u0440\u0430\u0432\u043d\u043e\u0432\u0435\u0441\u0438\u044f<\/strong><span style=\"font-weight: 400;\">, \u0432 \u0442\u043e \u0436\u0435 \u0432\u0440\u0435\u043c\u044f \u0432\u044b \u043f\u043e\u0440\u044f\u0434\u043a\u043e\u043c \u043f\u043e\u043f\u043e\u0442\u0435\u0435\u0442\u0435 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439 \u0441 \u0432\u044b\u0442\u044f\u043d\u0443\u0442\u043e\u0439 \u043d\u043e\u0433\u043e\u0439 \u0443 \u0441\u0442\u0435\u043d\u044b. \u0412\u0441\u0442\u0430\u043d\u044c\u0442\u0435 \u043a \u0441\u0442\u0435\u043d\u0435, \u043f\u043e\u043c\u0435\u0441\u0442\u0438\u0442\u0435 <\/span><strong>\u043c\u0430\u0441\u0441\u0430\u0436\u043d\u044b\u0439 \u0440\u043e\u043b\u0438\u043a \u043d\u0430 \u0432\u0435\u0440\u0445\u043d\u044e\u044e \u0447\u0430\u0441\u0442\u044c \u0441\u043f\u0438\u043d\u044b<\/strong><span style=\"font-weight: 400;\">, \u0432\u044b\u0441\u0442\u0430\u0432\u0438\u0442\u0435 \u043e\u0434\u043d\u0443 \u043d\u043e\u0433\u0443 \u0432\u043f\u0435\u0440\u0435\u0434 \u0438 <\/span><strong>\u0430\u043a\u043a\u0443\u0440\u0430\u0442\u043d\u043e \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u0439\u0442\u0435<\/strong><span style=\"font-weight: 400;\"> \u0442\u0430\u043a, \u0447\u0442\u043e\u0431\u044b \u0443 \u0432\u0430\u0448\u0435\u0433\u043e \u043a\u043e\u043b\u0435\u043d\u0430 \u0431\u044b\u043b 90-\u0433\u0440\u0430\u0434\u0443\u0441\u043d\u044b\u0439 \u0443\u0433\u043e\u043b. \u0420\u0443\u043a\u0438 \u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u043f\u0435\u0440\u0435\u0434 \u0441\u043e\u0431\u043e\u0439. \u041c\u0435\u043d\u044f\u0439\u0442\u0435 \u043d\u043e\u0433\u0438 \u0438 \u043f\u0440\u043e\u0434\u043e\u043b\u0436\u0430\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c\u0441\u044f. <\/span><strong>\u041e\u0431\u0440\u0430\u0449\u0430\u0439\u0442\u0435 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435 \u043d\u0430 \u0442\u043e, \u0447\u0442\u043e\u0431\u044b \u043c\u0430\u0441\u0441\u0430\u0436\u043d\u044b\u0439 \u0440\u043e\u043b\u0438\u043a \u043d\u0435 \u043e\u043f\u0443\u0441\u0442\u0438\u043b\u0441\u044f \u043d\u0430 \u043f\u043e\u044f\u0441\u043d\u0438\u0446\u0443 \u0438 \u043d\u0438\u0436\u0435!<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FOAM-ROLLING_SINGLE-LEG-WALL-SLIDES.gif\" alt=\"\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u043d\u0430 \u043e\u0434\u043d\u043e\u0439 \u043d\u043e\u0433\u0435 \u043d\u0430 \u0441\u0442\u0435\u043d\u0435\" style=\"width:843px\" title=\"\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u043d\u0430 \u043e\u0434\u043d\u043e\u0439 \u043d\u043e\u0433\u0435 \u043d\u0430 \u0441\u0442\u0435\u043d\u0435\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u041c\u043e\u0441\u0442\u0438\u043a \u0441 \u0440\u043e\u043b\u0438\u043a\u043e\u043c<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">\u041b\u043e\u0436\u0438\u0442\u0435\u0441\u044c \u043d\u0430 \u043f\u043e\u043b \u043b\u0438\u0446\u043e\u043c \u043a \u043f\u043e\u0442\u043e\u043b\u043a\u0443, <\/span><strong>\u0441\u043e\u0433\u043d\u0438\u0442\u0435 \u043d\u043e\u0433\u0438 \u0432 \u043a\u043e\u043b\u0435\u043d\u044f\u0445<\/strong><span style=\"font-weight: 400;\">, \u043f\u043e\u0441\u0442\u0430\u0432\u044c\u0442\u0435 \u043d\u043e\u0433\u0438 \u043d\u0430 \u043f\u043e\u043b, \u0440\u0443\u043a\u0438 \u0440\u0430\u0441\u043f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u0432\u0434\u043e\u043b\u044c \u0442\u0435\u043b\u0430 \u043b\u0430\u0434\u043e\u043d\u044f\u043c\u0438 \u0432\u0432\u0435\u0440\u0445. <\/span><span style=\"text-decoration: underline; color: #ff6600;\"><span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.ua\/ru\/masssazhnye-roliki\" class=\"ek-link\">\u041c\u0430\u0441\u0441\u0430\u0436\u043d\u044b\u0439 \u0440\u043e\u043b\u0438\u043a<\/a><\/strong><\/span><\/span><strong> \u0440\u0430\u0441\u043f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u043c\u0435\u0436\u0434\u0443 \u043d\u043e\u0433<\/strong><span style=\"font-weight: 400;\">, \u0432\u0435\u0441 \u043f\u0435\u0440\u0435\u043d\u0435\u0441\u0438\u0442\u0435 \u043d\u0430 \u043f\u044f\u0442\u043a\u0438. \u041f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u0431\u0435\u0434\u0440\u0430 \u0441 \u043f\u043e\u043b\u0430 \u0438 \u0441\u0438\u043b\u044c\u043d\u043e \u0441\u043e\u0436\u043c\u0438\u0442\u0435 \u043c\u0430\u0441\u0441\u0430\u0436\u043d\u044b\u0439 \u0440\u043e\u043b\u0438\u043a, \u043a\u0430\u043a \u0435\u0441\u043b\u0438 \u0431\u044b \u0432\u044b \u0445\u043e\u0442\u0435\u043b\u0438 \u0435\u0433\u043e \u0441\u043b\u043e\u043c\u0430\u0442\u044c.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FOAM-ROLLING_INNER-THIGH-BRIDGE.gif\" alt=\"\u041c\u043e\u0441\u0442\u0438\u043a \u0441 \u0440\u043e\u043b\u0438\u043a\u043e\u043c\" style=\"width:843px\" title=\"\u041c\u043e\u0441\u0442\u0438\u043a \u0441 \u0440\u043e\u043b\u0438\u043a\u043e\u043c\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. \u041f\u043b\u0430\u043d\u043a\u0430 \u0434\u043b\u044f \u0432\u043d\u0443\u0442\u0440\u0435\u043d\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0431\u0435\u0434\u0435\u0440<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">\u041d\u0430\u0447\u0438\u043d\u0430\u0439\u0442\u0435 \u0441\u0442\u043e\u044f \u043d\u0430 \u0447\u0435\u0442\u0432\u0435\u0440\u0435\u043d\u044c\u043a\u0430\u0445, <\/span><strong>\u0443\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u044f \u043c\u0430\u0441\u0441\u0430\u0436\u043d\u044b\u0439 \u0440\u043e\u043b\u0438\u043a \u0432\u043d\u0443\u0442\u0440\u0435\u043d\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u044c\u044e \u0431\u0435\u0434\u0435\u0440<\/strong><span style=\"font-weight: 400;\">. \u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u0432\u044b\u0442\u044f\u043d\u0443\u0442\u044b\u043c\u0438, \u0432\u0435\u0441 \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0435\u043d \u043d\u0430 \u043f\u0430\u043b\u044c\u0446\u0430\u0445 \u043d\u043e\u0433, \u0441\u043e\u0433\u043d\u0438\u0442\u0435 \u043d\u043e\u0433\u0438 \u0432 \u043a\u043e\u043b\u0435\u043d\u044f\u0445 \u0438 <\/span><strong>\u043f\u043e\u0441\u0442\u0430\u0440\u0430\u0439\u0442\u0435\u0441\u044c \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u0438\u0442\u044c\u0441\u044f \u043a \u043f\u043e\u043b\u0443.<\/strong><span style=\"font-weight: 400;\"> \u0417\u0430\u0442\u0435\u043c \u0432\u044b\u0442\u044f\u043d\u0438\u0442\u0435 \u043d\u043e\u0433\u0438 \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.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FOAM-ROLLING_INNER-THIGH-PLANKS.gif\" alt=\"\u041f\u043b\u0430\u043d\u043a\u0430 \u0434\u043e \u0432\u043d\u0443\u0442\u0440\u0435\u043d\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0431\u0435\u0434\u0435\u0440\" style=\"width:843px\" title=\"\u041f\u043b\u0430\u043d\u043a\u0430 \u0434\u043e \u0432\u043d\u0443\u0442\u0440\u0435\u043d\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0431\u0435\u0434\u0435\u0440\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9A%D0%BE%D1%80%D0%BF%D1%83%D1%81_%D1%82%D0%B5%D0%BB%D0%B0\"><\/span>\u041a\u043e\u0440\u043f\u0443\u0441 \u0442\u0435\u043b\u0430<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">11. \u041f\u0440\u0438\u043a\u043e\u0441\u043d\u043e\u0432\u0435\u043d\u0438\u0435 \u043f\u044f\u0442\u043e\u043a \u043a \u043f\u043e\u043b\u0443<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">\u041b\u043e\u0436\u0438\u0442\u0435\u0441\u044c \u043d\u0430 <\/span><strong>\u043c\u0430\u0441\u0441\u0430\u0436\u043d\u044b\u0439 \u0440\u043e\u043b\u0438\u043a \u0432\u0435\u0440\u0442\u0438\u043a\u0430\u043b\u044c\u043d\u043e \u0440\u0430\u0441\u043f\u043e\u043b\u043e\u0436\u0435\u043d\u043d\u044b\u0439 \u043f\u043e\u0434 \u0432\u0430\u0448\u0435\u0439 \u0441\u043f\u0438\u043d\u043e\u0439<\/strong><span style=\"font-weight: 400;\">. \u0420\u0443\u043a\u0438 \u0440\u0430\u0441\u043f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u0432\u0434\u043e\u043b\u044c \u0441\u0435\u0431\u044f \u043f\u0430\u043b\u044c\u0446\u0430\u043c\u0438 \u0443\u043f\u0438\u0440\u0430\u044f\u0441\u044c \u0432 \u043f\u043e\u043b. <\/span><strong>\u041d\u043e\u0433\u0438 \u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u043d\u0430 \u0432\u0435\u0441\u0443, <\/strong><span style=\"font-weight: 400;\">\u0441\u043e\u0433\u043d\u0443\u0432 \u0432 \u043a\u043e\u043b\u0435\u043d\u044f\u0445 \u043f\u043e\u0434 \u0443\u0433\u043b\u043e\u043c 90 \u0433\u0440\u0430\u0434\u0443\u0441\u043e\u0432, \u0434\u043e\u0442\u0440\u043e\u043d\u044c\u0442\u0435\u0441\u044c \u0441\u043d\u0430\u0447\u0430\u043b\u0430 \u043e\u0434\u043d\u043e\u0439 \u043f\u044f\u0442\u043a\u043e\u0439 \u043f\u043e\u043b\u0430, \u0430 \u043f\u043e\u0442\u043e\u043c \u0434\u0440\u0443\u0433\u043e\u0439.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0415\u0441\u043b\u0438 \u0445\u043e\u0442\u0438\u0442\u0435 \u0443\u0441\u043b\u043e\u0436\u043d\u0438\u0442\u044c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435, <\/span><strong>\u043a\u0430\u0441\u0430\u0439\u0442\u0435\u0441\u044c \u043f\u044f\u0442\u043a\u0430\u043c\u0438 \u043f\u043e\u043b\u0430 \u0431\u044b\u0441\u0442\u0440\u0435\u0435.<\/strong><\/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\">12. \u041f\u043b\u0430\u043d\u043a\u0430 \u0432 \u043f\u043e\u0437\u0438\u0446\u0438\u0438 \u043d\u0430 \u043b\u043e\u043a\u0442\u044f\u0445<\/h3>\n\n\n\n<p>\u041d\u0430\u0447\u0438\u043d\u0430\u0439\u0442\u0435 \u0440\u0430\u0441\u043f\u043e\u043b\u043e\u0436\u0438\u0432 \u0437\u0430\u043f\u044f\u0441\u0442\u044c\u044f \u043d\u0430 <a href=\"https:\/\/gymbeam.ua\/ru\/masssazhnye-roliki\" class=\"ek-link\">\u043c\u0430\u0441\u0441\u0430\u0436\u043d\u043e\u043c \u0440\u043e\u043b\u0438\u043a\u0435<\/a> \u043a\u0430\u043a \u043a\u043e\u0433\u0434\u0430 \u0434\u0435\u043b\u0430\u0435\u0442\u0435 \u043f\u043b\u0430\u043d\u043a\u0443 \u043d\u0430 \u0441\u043e\u0433\u043d\u0443\u0442\u044b\u0445 \u0440\u0443\u043a\u0430\u0445, \u0441\u043e\u0436\u043c\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u0432 \u043e\u0434\u0438\u043d \u043a\u0443\u043b\u0430\u043a. <strong>\u041d\u043e\u0433\u0438 \u0440\u0430\u0441\u0441\u0442\u0430\u0432\u044c\u0442\u0435 \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0443 \u0431\u0451\u0434\u0435\u0440. <\/strong>\u0418\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u043f\u043b\u0435\u0447\u0438, \u0447\u0442\u043e\u0431\u044b \u0434\u0432\u0438\u0433\u0430\u0442\u044c \u0440\u043e\u043b\u0438\u043a\u043e\u043c \u0432\u043f\u0435\u0440\u0451\u0434 \u0438 \u043d\u0430\u0437\u0430\u0434, \u043e\u0442 \u0437\u0430\u043f\u044f\u0441\u0442\u044c\u044f \u0434\u043e \u043b\u043e\u043a\u0442\u044f.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FOAM-ROLLING_SAWING-PLANK.gif\" alt=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f  \u0441 \u0440\u043e\u043b\u0438\u043a\u043e\u043c\" style=\"width:843px\" title=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f  \u0441 \u0440\u043e\u043b\u0438\u043a\u043e\u043c\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">13. \u0411\u043e\u043a\u043e\u0432\u0430\u044f \u043f\u043b\u0430\u043d\u043a\u0430 \u0441 \u0432\u044b\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u0435\u043c \u0440\u0443\u043a\u0438<\/h3>\n\n\n\n<p><span style=\"font-size: 14px;\"><span style=\"font-weight: 400;\">\u0417\u0430\u0439\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 \u043d\u0430\u043f\u0440\u0430\u0432\u043e \u0441\u0442\u043e\u0440\u043e\u043d\u0435, \u043f\u0440\u0438 \u044d\u0442\u043e\u043c \u0434\u0435\u0440\u0436\u0438\u0442\u0435 <\/span><strong>\u043c\u0430\u0441\u0441\u0430\u0436\u043d\u044b\u0439 \u0440\u043e\u043b\u0438\u043a \u043f\u043e\u0434 \u0441\u043a\u0440\u0435\u0449\u0435\u043d\u043d\u044b\u043c\u0438 \u043b\u043e\u0434\u044b\u0436\u043a\u0430\u043c\u0438. <\/strong><span style=\"font-weight: 400;\">\u0423\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0439\u0442\u0435 \u0440\u0430\u0432\u043d\u043e\u0432\u0435\u0441\u0438\u0435 \u043d\u0430 \u043f\u0440\u0430\u0432\u043e\u0439 \u0440\u0443\u043a\u0435. \u041d\u043e\u0433\u0438 \u043f\u0440\u0438\u0442\u044f\u0433\u0438\u0432\u0430\u0439\u0442\u0435 \u043d\u0430 \u0440\u043e\u043b\u0438\u043a\u0435 \u043a \u0441\u0435\u0431\u0435, \u0430 \u043b\u0435\u0432\u0443\u044e \u0440\u0443\u043a\u0443 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u044f\u0439\u0442\u0435 \u0441\u043e\u0433\u043d\u0443\u0442\u043e\u0439 \u043f\u043e\u0434 \u0442\u0435\u043b\u043e \u0438 <\/span><strong>\u043f\u043e\u0434\u043d\u0438\u043c\u0430\u0439\u0442\u0435 \u0432\u044b\u043f\u0440\u044f\u043c\u043b\u044f\u044f \u0435\u0435 \u043a \u043f\u043e\u0442\u043e\u043b\u043a\u0443.<\/strong> <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FOAM-ROLLING_SIDE-PLANK-REACH-THROUGH.gif\" alt=\"\u0411\u043e\u043a\u043e\u0432\u0430\u044f \u043f\u043b\u0430\u043d\u043a\u0430 \u0441 \u0432\u044b\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u0435\u043c \u0440\u0443\u043a\u0438\" style=\"width:843px\" title=\"\u0411\u043e\u043a\u043e\u0432\u0430\u044f \u043f\u043b\u0430\u043d\u043a\u0430 \u0441 \u0432\u044b\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u0435\u043c \u0440\u0443\u043a\u0438\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">14. \u0414\u0438\u043d\u0430\u043c\u0438\u0447\u043d\u0430\u044f \u043f\u043b\u0430\u043d\u043a\u0430<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0420\u0430\u0441\u043f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u0440\u043e\u043b\u0438\u043a \u0432 \u0432\u0435\u0440\u0442\u0438\u043a\u0430\u043b\u044c\u043d\u043e\u043c \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438 \u043d\u0430 \u043f\u043e\u043b, <\/span><strong>\u043f\u043b\u0435\u0447\u0438 \u0438 \u043d\u043e\u0433\u0438 \u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u0432 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438 \u043f\u043b\u0430\u043d\u043a\u0438 \u043d\u0430 \u0432\u044b\u0442\u044f\u043d\u0443\u0442\u044b\u0445 \u0440\u0443\u043a\u0430\u0445.<\/strong><span style=\"font-weight: 400;\"> \u0423\u0431\u0435\u0434\u0438\u0442\u0435\u0441\u044c, \u0447\u0442\u043e \u043f\u043b\u0435\u0447\u0438 \u0432 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438 \u043d\u0430\u0434 \u0437\u0430\u043f\u044f\u0441\u0442\u044c\u044f\u043c\u0438 \u0438 \u043d\u043e\u0433\u0438 \u0440\u0430\u0441\u043f\u043e\u043b\u043e\u0436\u0435\u043d\u044b \u0448\u0438\u0440\u0435 \u0447\u0435\u043c \u0431\u0451\u0434\u0440\u0430. \u0420\u0443\u043a\u0438 \u043e\u0434\u043d\u0443 \u0437\u0430 \u0434\u0440\u0443\u0433\u043e\u0439 \u043a\u043b\u0430\u0434\u0438\u0442\u0435 \u043d\u0430 \u0440\u043e\u043b\u0438\u043a \u0438 \u043f\u043e\u0441\u043b\u0435 \u044d\u0442\u043e\u0433\u043e \u043e\u0431\u0435 \u0440\u0443\u043a\u0438 \u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e \u0432\u043e\u0437\u0432\u0440\u0430\u0449\u0430\u0439\u0442\u0435 \u043d\u0430 \u0437\u0435\u043c\u043b\u044e. \u041f\u0440\u0438 \u044d\u0442\u043e\u043c \u0434\u0435\u0440\u0436\u0438\u0442\u0435 <\/span><strong>\u043a\u043e\u0440\u043f\u0443\u0441 \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u043d\u044b\u043c<\/strong><span style=\"font-weight: 400;\">. <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FOAM-ROLLING_WALKING-PLANK.gif\" alt=\"\u0414\u0438\u043d\u0430\u043c\u0438\u0447\u043d\u0430\u044f \u043f\u043b\u0430\u043d\u043a\u0430\" style=\"width:843px\" title=\"\u0414\u0438\u043d\u0430\u043c\u0438\u0447\u043d\u0430\u044f \u043f\u043b\u0430\u043d\u043a\u0430\"\/><\/figure>\n<\/div>\n\n\n<p><span style=\"font-weight: 400;\">\u0415\u0441\u043b\u0438 \u0432\u044b \u0445\u043e\u0442\u0438\u0442\u0435 \u0443\u043f\u0440\u043e\u0441\u0442\u0438\u0442\u044c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435, <\/span><strong>\u043f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u043f\u043e\u0434 \u0440\u043e\u043b\u0438\u043a \u043f\u043e\u043b\u043e\u0442\u0435\u043d\u0446\u0435<\/strong><span style=\"font-weight: 400;\">, \u0447\u0442\u043e\u0431\u044b \u043e\u043d \u043d\u0435 \u0434\u0432\u0438\u0433\u0430\u043b\u0441\u044f. <\/span><\/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\">15. \u041c\u0435\u0440\u0442\u0432\u044b\u0439 \u0436\u0443\u043a<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">\u041b\u043e\u0436\u0438\u0442\u0435\u0441\u044c \u043d\u0430 \u0441\u043f\u0438\u043d\u0443, \u043d\u0430 \u0432\u0435\u0440\u0442\u0438\u043a\u0430\u043b\u044c\u043d\u043e \u0440\u0430\u0441\u043f\u043e\u043b\u043e\u0436\u0435\u043d\u043d\u044b\u0439 <\/span><span style=\"text-decoration: underline;\"><span style=\"color: #ff6600;\"><span style=\"font-weight: 400; color: #ff6600; text-decoration: underline;\"><a href=\"https:\/\/gymbeam.ua\/ru\/masssazhnye-roliki\" class=\"ek-link\">\u0440\u043e\u043b\u0438\u043a<\/a><\/span><\/span><\/span><span style=\"font-weight: 400;\">. <\/span><strong>\u041f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u0441\u043e\u0433\u043d\u0443\u0442\u044b\u0435 \u043d\u0430 90 \u0433\u0440\u0430\u0434\u0443\u0441\u043e\u0432 \u043d\u043e\u0433\u0438 \u0432 \u043a\u043e\u043b\u0435\u043d\u044f\u0445.<\/strong><span style=\"font-weight: 400;\"> \u0420\u0443\u043a\u0438 \u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u0440\u044f\u0434\u043e\u043c \u0441 \u0442\u0435\u043b\u043e\u043c \u0441\u043e\u0433\u043d\u0443\u0442\u044b\u043c\u0438 \u0432 \u043b\u043e\u043a\u0442\u044f\u0445 \u0442\u0430\u043a, \u0447\u0442\u043e\u0431\u044b \u0432\u0430\u0448\u0438 \u0437\u0430\u043f\u044f\u0441\u0442\u044c\u044f \u0431\u044b\u043b\u0438 \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u0438\u0442\u0435\u043b\u044c\u043d\u043e \u043d\u0430 \u0443\u0440\u043e\u0432\u043d\u0435 \u0443\u0448\u0435\u0439. \u041d\u043e\u0433\u0438 \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u0439\u0442\u0435 \u043e\u0442 \u0441\u0435\u0431\u044f \u0432 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0431\u0443\u043a\u0432\u044b V \u0438 \u043f\u0440\u0438 \u043f\u0440\u0438\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u0438 \u043a \u0442\u0435\u043b\u0443 \u0441\u043e\u0435\u0434\u0438\u043d\u044f\u0439\u0442\u0435 \u0438\u0445. <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FOAM-ROLLING_DEAD-BUG.gif\" alt=\"\u041c\u0435\u0440\u0442\u0432\u044b\u0439 \u0436\u0443\u043a\" style=\"width:843px\" title=\"\u041c\u0435\u0440\u0442\u0432\u044b\u0439 \u0436\u0443\u043a\"\/><\/figure>\n<\/div>\n\n\n<p><span style=\"font-weight: 400;\">\u041c\u044b \u0443\u0432\u0435\u0440\u0435\u043d\u044b, \u0447\u0442\u043e \u044d\u0442\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043f\u043e\u043c\u043e\u0433\u0443\u0442 \u0432\u0430\u043c \u0443\u043b\u0443\u0447\u0448\u0438\u0442\u044c \u0432\u0430\u0448\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0441 \u043c\u0430\u0441\u0441\u0430\u0436\u043d\u044b\u043c \u0440\u043e\u043b\u0438\u043a\u043e\u043c. <\/span><strong>\u041a\u0430\u043a\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u043c\u0430\u0441\u0441\u0430\u0436\u043d\u044b\u043c \u0440\u043e\u043b\u0438\u043a\u043e\u043c \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0435\u0442\u0435 \u0432\u044b?<\/strong><span style=\"font-weight: 400;\"> \u0412\u0430\u0448 \u043e\u0442\u0432\u0435\u0442 \u043d\u0430\u043f\u0438\u0448\u0438\u0442\u0435 \u0432 \u043a\u043e\u043c\u043c\u0435\u043d\u0442\u0430\u0440\u0438\u0438, \u0430 \u0432 \u0441\u043b\u0443\u0447\u0430\u0435 \u0435\u0441\u043b\u0438 \u0432\u0430\u043c \u043f\u043e\u043d\u0440\u0430\u0432\u0438\u043b\u0430\u0441\u044c \u0441\u0442\u0430\u0442\u044c\u044f, <\/span><strong>\u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u0435\u0435 \u043f\u043e\u0434\u0435\u043b\u0438\u0432\u0448\u0438\u0441\u044c \u0435\u044e.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/massage-rollers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage rollers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u041c\u0430\u0441\u0441\u0430\u0436\u043d\u044b\u0439 \u0440\u043e\u043b\u0438\u043a &#8211; \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u0439 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440 \u0434\u043b\u044f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439. 15 \u043b\u0443\u0447\u0448\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439, \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u043a\u043e\u0442\u043e\u0440\u044b\u0445 \u0432\u044b \u0441\u043c\u043e\u0436\u0435\u0442\u0435 \u0440\u0430\u0437\u0432\u0438\u0442\u044c \u0438\u0434\u0435\u0430\u043b\u044c\u043d\u043e\u0435 \u0442\u0435\u043b\u043e \u0438 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u044c \u0441\u0432\u043e\u0438 \u043c\u044b\u0448\u0446\u044b! <\/p>\n","protected":false},"author":25,"featured_media":148037,"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-299478","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>15 \u043b\u0443\u0447\u0448\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0441 \u043c\u0430\u0441\u0441\u0430\u0436\u043d\u044b\u043c \u0440\u043e\u043b\u0438\u043a\u043e\u043c - GymBeam 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