{"id":329072,"date":"2019-02-21T16:21:00","date_gmt":"2019-02-21T15:21:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=329072"},"modified":"2023-07-28T19:03:28","modified_gmt":"2023-07-28T17:03:28","slug":"marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa","status":"publish","type":"post","link":"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/","title":{"rendered":"\u041c\u0430\u0440\u043a \u0424\u0438\u0442 &#8211; \u043a\u0430\u043a \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u043c \u043f\u043b\u043e\u0447\u043a\u0438 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430 + \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u0435\u043d \u0440\u0435\u0436\u0438\u043c \u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/#%D0%9E%D1%81%D0%BD%D0%BE%D0%B2%D0%BD%D0%B0_%D0%B8%D0%BD%D1%84%D0%BE%D1%80%D0%BC%D0%B0%D1%86%D0%B8%D1%8F\" title=\"\u041e\u0441\u043d\u043e\u0432\u043d\u0430 \u0438\u043d\u0444\u043e\u0440\u043c\u0430\u0446\u0438\u044f:\">\u041e\u0441\u043d\u043e\u0432\u043d\u0430 \u0438\u043d\u0444\u043e\u0440\u043c\u0430\u0446\u0438\u044f:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/#%D0%9C%D0%B0%D1%80%D0%BA_%D0%A4%D0%B8%D1%82_%D0%B8_%D0%BD%D0%B5%D0%B3%D0%BE%D0%B2%D0%B0%D1%82%D0%B0_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D1%8A%D1%87%D0%BD%D0%B0_%D0%BF%D1%80%D0%BE%D0%B3%D1%80%D0%B0%D0%BC%D0%B0\" title=\"\u041c\u0430\u0440\u043a \u0424\u0438\u0442 \u0438 \u043d\u0435\u0433\u043e\u0432\u0430\u0442\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430\">\u041c\u0430\u0440\u043a \u0424\u0438\u0442 \u0438 \u043d\u0435\u0433\u043e\u0432\u0430\u0442\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/#%D0%9C%D0%B0%D1%80%D0%BA_%D0%A4%D0%B8%D1%82_%D0%B8_%D0%BD%D0%B5%D0%B3%D0%BE%D0%B2%D0%B8%D1%8F%D1%82_%D1%85%D1%80%D0%B0%D0%BD%D0%B8%D1%82%D0%B5%D0%BB%D0%B5%D0%BD_%D1%80%D0%B5%D0%B6%D0%B8%D0%BC\" title=\"\u041c\u0430\u0440\u043a \u0424\u0438\u0442 \u0438 \u043d\u0435\u0433\u043e\u0432\u0438\u044f\u0442 \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u0435\u043d \u0440\u0435\u0436\u0438\u043c\">\u041c\u0430\u0440\u043a \u0424\u0438\u0442 \u0438 \u043d\u0435\u0433\u043e\u0432\u0438\u044f\u0442 \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u0435\u043d \u0440\u0435\u0436\u0438\u043c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/#5_%D1%81%D1%8A%D0%B2%D0%B5%D1%82%D0%B0_%D0%BE%D1%82_%D0%9C%D0%B0%D1%80%D0%BA_%D0%A4%D0%B8%D1%82_%D0%B7%D0%B0_%D0%BE%D1%84%D0%BE%D1%80%D0%BC%D1%8F%D0%BD%D0%B5_%D0%BD%D0%B0_%D0%BC%D0%B5%D1%87%D1%82%D0%B0%D0%BD%D0%B8%D1%82%D0%B5_%D0%BF%D0%BB%D0%BE%D1%87%D0%BA%D0%B8_%D0%BD%D0%B0_%D0%BA%D0%BE%D1%80%D0%B5%D0%BC%D0%B0\" title=\"5 \u0441\u044a\u0432\u0435\u0442\u0430 \u043e\u0442 \u041c\u0430\u0440\u043a \u0424\u0438\u0442 \u0437\u0430 \u043e\u0444\u043e\u0440\u043c\u044f\u043d\u0435 \u043d\u0430 \u043c\u0435\u0447\u0442\u0430\u043d\u0438\u0442\u0435 \u043f\u043b\u043e\u0447\u043a\u0438 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430:\">5 \u0441\u044a\u0432\u0435\u0442\u0430 \u043e\u0442 \u041c\u0430\u0440\u043a \u0424\u0438\u0442 \u0437\u0430 \u043e\u0444\u043e\u0440\u043c\u044f\u043d\u0435 \u043d\u0430 \u043c\u0435\u0447\u0442\u0430\u043d\u0438\u0442\u0435 \u043f\u043b\u043e\u0447\u043a\u0438 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/#%D0%9F%D0%BB%D0%B0%D0%BD%D0%BE%D0%B2%D0%B5_%D0%B7%D0%B0_%D0%B1%D1%8A%D0%B4%D0%B5%D1%89%D0%B5%D1%82%D0%BE\" title=\"\u041f\u043b\u0430\u043d\u043e\u0432\u0435 \u0437\u0430 \u0431\u044a\u0434\u0435\u0449\u0435\u0442\u043e\">\u041f\u043b\u0430\u043d\u043e\u0432\u0435 \u0437\u0430 \u0431\u044a\u0434\u0435\u0449\u0435\u0442\u043e<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u041c\u0430\u0440\u043a \u0424\u0438\u0442 \u0435 \u0435\u0434\u0438\u043d \u043e\u0442 \u043d\u0430\u0439-\u043f\u043e\u043f\u0443\u043b\u044f\u0440\u043d\u0438\u0442\u0435&nbsp;<strong>\u043e\u043d\u043b\u0430\u0439\u043d \u043b\u0438\u0447\u043d\u0438 \u0442\u0440\u0435\u043d\u044c\u043e\u0440\u0438 \u0438 \u043c\u043e\u0434\u0435\u043b\u0438&nbsp;<\/strong>\u0432\u044a\u0432 \u0444\u0438\u0442\u043d\u0435\u0441 \u0438\u043d\u0434\u0443\u0441\u0442\u0440\u0438\u044f\u0442\u0430. \u041f\u0440\u0435\u0437 \u043f\u043e\u0441\u043b\u0435\u0434\u043d\u0438\u0442\u0435 \u0447\u0435\u0442\u0438\u0440\u0438 \u0433\u043e\u0434\u0438\u043d\u0438 \u0441\u0435 \u043f\u0440\u0435\u0432\u0440\u044a\u0449\u0430 \u0432 \u0435\u0434\u0438\u043d \u043e\u0442 <strong>\u0438\u0437\u0432\u0435\u0441\u0442\u043d\u0438\u0442\u0435 \u0444\u0438\u0442\u043d\u0435\u0441 \u043c\u043e\u0434\u0435\u043b\u0438,&nbsp;<\/strong>\u043a\u043e\u0438\u0442\u043e \u0432\u0434\u044a\u0445\u043d\u043e\u0432\u044f\u0432\u0430\u0442 \u043c\u0438\u043b\u0438\u043e\u043d\u0438 \u0445\u043e\u0440\u0430 \u043f\u043e \u0446\u0435\u043b\u0438\u044f \u0441\u0432\u044f\u0442 \u0447\u0440\u0435\u0437 \u0432\u0438\u0434\u0435\u043e \u043a\u043b\u0438\u043f\u043e\u0432\u0435, \u0441\u043d\u0438\u043c\u043a\u0438, \u0446\u0438\u0442\u0430\u0442\u0438 \u0438 \u0441\u0442\u0430\u0442\u0438\u0438.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041f\u043e \u043f\u044a\u0442\u044f \u0441\u0438 \u043a\u044a\u043c \u0444\u0438\u0442\u043d\u0435\u0441 \u0443\u0441\u043f\u0435\u0445\u0438\u0442\u0435 \u041c\u0430\u0440\u043a \u0424\u0438\u0442 \u0438\u043c\u0430 \u0449\u0430\u0441\u0442\u0438\u0435\u0442\u043e \u0434\u0430 \u043f\u0440\u043e\u043c\u0435\u043d\u044f \u0436\u0438\u0432\u043e\u0442\u0430 \u043d\u0430 \u0431\u0435\u0437\u0431\u0440\u043e\u0439 \u0445\u043e\u0440\u0430. <strong>\u041f\u043e\u043c\u0430\u0433\u0430 \u043d\u0430 \u0441\u0442\u043e\u0442\u0438\u0446\u0438, \u0434\u043e\u0440\u0438 \u0445\u0438\u043b\u044f\u0434\u0438 \u0435\u043d\u0442\u0443\u0441\u0438\u0430\u0441\u0442\u0438 \u0434\u0430 \u0432\u043b\u044f\u0437\u0430\u0442 \u0432\u044a\u0432 \u0444\u043e\u0440\u043c\u0430&nbsp;<\/strong>\u0447\u0440\u0435\u0437 \u043f\u0435\u0440\u0441\u043e\u043d\u0430\u043b\u043d\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9E%D1%81%D0%BD%D0%BE%D0%B2%D0%BD%D0%B0_%D0%B8%D0%BD%D1%84%D0%BE%D1%80%D0%BC%D0%B0%D1%86%D0%B8%D1%8F\"><\/span>\u041e\u0441\u043d\u043e\u0432\u043d\u0430 \u0438\u043d\u0444\u043e\u0440\u043c\u0430\u0446\u0438\u044f:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u2022 \u0414\u0430\u0442\u0430 \u043d\u0430 \u0440\u0430\u0436\u0434\u0430\u043d\u0435: <\/strong>1990<\/p>\n\n\n\n<p><strong>\u2022 \u0412\u0438\u0441\u043e\u0447\u0438\u043d\u0430:<\/strong> 178 cm<\/p>\n\n\n\n<p><strong>\u2022 \u0421\u0440\u0435\u0434\u043d\u043e \u0442\u0435\u0433\u043b\u043e:<\/strong> 78 kg<\/p>\n\n\n\n<p><strong>\u2022 \u041f\u0440\u043e\u0438\u0437\u0445\u043e\u0434:<\/strong> M\u043e\u043d\u0440\u0435\u0430\u043b, \u041a\u0430\u043d\u0430\u0434\u0430<\/p>\n\n\n\n<p><strong>\u2022 \u0420\u0435\u043a\u043e\u0440\u0434\u043d\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435: <\/strong>\u201c\u041d\u0435 \u0441\u044a\u043c \u0441\u044a\u0433\u043b\u0430\u0441\u0435\u043d \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u043e \u0434\u0430 \u0441\u0435 \u0441\u0440\u0430\u0432\u043d\u044f\u0432\u0430\u043c \u0441 \u0434\u0440\u0443\u0433\u0438\u0442\u0435. \u041d\u0435 \u0435 \u043d\u0430\u0439-\u0432\u0430\u0436\u043d\u043e\u0442\u043e \u043a\u043e\u0439 \u043a\u043e\u043b\u043a\u043e \u043c\u043e\u0436\u0435 \u0434\u0430 \u0432\u0434\u0438\u0433\u043d\u0435, \u0430 \u043f\u043e-\u0441\u043a\u043e\u0440\u043e \u0432\u0430\u0436\u043d\u043e\u0442\u043e \u0435 \u043a\u043e\u043b\u043a\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0441 \u043f\u0435\u0440\u0444\u0435\u043a\u0442\u043d\u0430 \u0442\u0435\u0445\u043d\u0438\u043a\u0430. \u0424\u043e\u0440\u043c\u0430\u0442\u0430 \u0435 \u043c\u043d\u043e\u0433\u043e \u0432\u0430\u0436\u043d\u0430, \u0430\u043a\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u0438\u0437\u0433\u0440\u0430\u0434\u0438\u0442\u0435 \u0445\u0430\u0440\u043c\u043e\u043d\u0438\u0447\u043d\u0430 \u0444\u0438\u0433\u0443\u0440\u0430. \u0410\u0437 \u043d\u0435 \u0441\u044a\u043c \u043f\u0430\u0443\u044a\u0440\u043b\u0438\u0444\u0442\u044a\u0440, \u0430\u0437 \u0441\u044a\u043c \u0444\u0438\u0442\u043d\u0435\u0441 \u043c\u043e\u0434\u0435\u043b.\u201d<\/p>\n\n\n\n<p><strong>\u2022 \u041b\u044e\u0431\u0438\u043c\u0430 \u0437\u0434\u0440\u0430\u0432\u043e\u0441\u043b\u043e\u0432\u043d\u0430 \u0445\u0440\u0430\u043d\u0430:<\/strong> <a href=\"https:\/\/gymbeam.bg\/blog\/tag\/\u043f\u0438\u043b\u0435\u0448\u043a\u043e\/\" class=\"ek-link\">\u043f\u0438\u043b\u0435\u0448\u043a\u043e <\/a>\u0444\u0438\u043b\u0435, \u0430\u0432\u043e\u043a\u0430\u0434\u043e, \u0437\u0435\u043b\u0435\u043d\u043e\u043b\u0438\u0441\u0442\u043d\u0438 <a href=\"https:\/\/gymbeam.bg\/blog\/tag\/\u0437\u0435\u043b\u0435\u043d\u0447\u0443\u0446\u0438\/\" class=\"ek-link\">\u0437\u0435\u043b\u0435\u043d\u0447\u0443\u0446\u0438<\/a>, \u043a\u0430\u0444\u044f\u0432 \u043e\u0440\u0438\u0437 \u0438 \u0431\u0430\u0434\u0435\u043c\u0438.<\/p>\n\n\n\n<p><strong>\u2022 \u041b\u044e\u0431\u0438\u043c\u0430 \u0434\u0436\u044a\u043d\u043a \u0445\u0440\u0430\u043d\u0430:<\/strong> \u043f\u0438\u0446\u0430&nbsp;<span style=\"color: #ff6600;\"><em>[1]<\/em><\/span><\/p>\n\n\n\n<p>\u2022<strong> \u041b\u044e\u0431\u0438\u043c\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f: <\/strong><\/p>\n\n\n\n<p><strong>&#8211; \u041f\u0440\u0435\u0441\u0438 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438 \u043d\u0430 \u043f\u043e\u0437\u0438\u0442\u0438\u0432\u043d\u043e \u043d\u0430\u043a\u043b\u043e\u043d\u0435\u043d\u0430 \u043b\u0435\u0436\u0430\u043d\u043a\u0430<\/strong><strong>:<\/strong> \u043c\u043d\u043e\u0433\u043e \u043e\u0431\u0438\u0447\u0430\u043c \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u043c \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u0440\u044a\u0434\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u0430 \u0442\u043e\u0432\u0430 \u0435 \u0435\u0434\u043d\u043e \u043e\u0442 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430, \u043a\u043e\u0435\u0442\u043e \u043d\u0430\u0439-\u043c\u043d\u043e\u0433\u043e \u043c\u0435 \u043d\u0430\u043f\u043e\u043c\u043f\u0432\u0430\u0442.<\/p>\n\n\n\n<p><strong>&#8211; \u0411\u0438\u0446\u0435\u043f\u0441\u043e\u0432\u043e \u0441\u0433\u044a\u0432\u0430\u043d\u0435 \u0441 \u0449\u0430\u043d\u0433\u0430:<\/strong> \u043c\u0438\u0441\u043b\u044f, \u0447\u0435 \u0441 \u0442\u043e\u0432\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043c \u0433\u043e\u043b\u044f\u043c\u0430 \u0447\u0430\u0441\u0442 \u043e\u0442 \u0431\u0438\u0446\u0435\u043f\u0441\u0438\u0442\u0435 \u0441\u0438. \u041e\u0431\u0438\u0447\u0430\u043c \u0434\u0430 \u0437\u0430\u043f\u043e\u0447\u0432\u0430\u043c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0437\u0430 \u0431\u0438\u0446\u0435\u043f\u0441\u0438 \u0441 \u0435\u0434\u043d\u0430 \u0441\u0435\u0440\u0438\u044f \u043e\u0442 \u0434\u0435\u0441\u0435\u0442 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f.<\/p>\n\n\n\n<p><strong>&#8211; \u0410\u0440\u043d\u043e\u043b\u0434 \u043f\u0440\u0435\u0441\u0438 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438:<\/strong> \u0442\u043e\u0432\u0430 \u0435 \u043b\u044e\u0431\u0438\u043c\u043e\u0442\u043e \u043c\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0437\u0430 \u0440\u0430\u043c\u0435\u043d\u0435. \u0427\u0443\u0434\u0435\u0441\u043d\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430 \u0437\u0430\u0434\u043d\u0430\u0442\u0430 \u0438 \u043f\u0440\u0435\u0434\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435. <span style=\"color: #ff6600;\"><em>[2]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041c\u0430\u0440\u043a \u0424\u0438\u0442 \u0437\u0430\u043f\u043e\u0447\u0432\u0430 \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430 \u043f\u0440\u0435\u0434\u0438 \u043d\u044f\u043a\u043e\u043b\u043a\u043e \u0433\u043e\u0434\u0438\u043d\u0438, \u0442\u044a\u0439 \u043a\u0430\u0442\u043e \u0438\u0441\u043a\u0430 \u0434\u0430 \u0432\u043b\u0435\u0437\u0435 \u0432\u044a\u0432 \u0444\u043e\u0440\u043c\u0430, \u0437\u0430 \u0434\u0430 \u043f\u0440\u0435\u043c\u0438\u043d\u0435 \u0443\u0441\u043f\u0435\u0448\u043d\u043e \u0438\u0437\u043f\u0438\u0442\u0438\u0442\u0435 \u0438 \u0434\u0430 \u0441\u0442\u0430\u043d\u0435 \u043f\u043e\u043b\u0438\u0446\u0430\u0439. \u0429\u043e\u043c \u0432\u0435\u0434\u043d\u044a\u0436 \u0437\u0430\u043f\u043e\u0447\u0432\u0430 \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430, \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0441\u0435 \u043f\u0440\u0435\u0432\u0440\u044a\u0449\u0430\u0442 \u0432 \u043d\u0435\u0433\u043e\u0432\u043e \u0445\u043e\u0431\u0438. \u0425\u0430\u0440\u0435\u0441\u0432\u0430 \u043c\u0443, \u0447\u0435 \u043c\u043e\u0436\u0435 \u0434\u0430 \u043f\u0440\u0435\u043e\u0434\u043e\u043b\u044f\u0432\u0430 \u043b\u0438\u043c\u0438\u0442\u0438\u0442\u0435 \u0441\u0438, \u043a\u0430\u0442\u043e \u0435\u0434\u043d\u043e\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e \u0441 \u0442\u043e\u0432\u0430 \u043f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0442\u043e \u0438 \u043f\u0441\u0438\u0445\u0438\u0447\u0435\u0441\u043a\u043e\u0442\u043e \u0441\u0438 \u0441\u044a\u0441\u0442\u043e\u044f\u043d\u0438\u0435. \u0421 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u043d\u0430 \u0432\u0440\u0435\u043c\u0435\u0442\u043e \u0444\u0438\u0433\u0443\u0440\u0430\u0442\u0430 \u043c\u0443 \u0441\u0435 \u043f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430, \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0441\u0442\u0430\u0432\u0430\u0442 \u0432\u0441\u0435 \u043f\u043e-\u043e\u0444\u043e\u0440\u043c\u0435\u043d\u0438 \u0438 \u0445\u043e\u0440\u0430\u0442\u0430 \u043e\u043a\u043e\u043b\u043e \u043d\u0435\u0433\u043e \u0437\u0430\u043f\u043e\u0447\u0432\u0430\u0442 \u0434\u0430 \u0433\u043e \u043c\u043e\u043b\u044f\u0442 \u0437\u0430 \u0441\u044a\u0432\u0435\u0442\u0438. \u0421\u043a\u043e\u0440\u043e \u041c\u0430\u0440\u043a \u0437\u0430\u043f\u043e\u0447\u0432\u0430 \u0434\u0430 \u0434\u0430\u0432\u0430 \u0441\u044a\u0432\u0435\u0442\u0438 \u0432\u044a\u0432 \u0444\u0438\u0442\u043d\u0435\u0441 \u0437\u0430\u043b\u0430\u0442\u0430, \u0430 \u0441\u043a\u043e\u0440\u043e \u0441\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 <strong>\u0441\u044a\u0437\u0434\u0430\u0432\u0430 \u0431\u043b\u043e\u0433 \u0447\u0440\u0435\u0437 WordPress<\/strong>. \u0420\u0435\u0430\u043a\u0446\u0438\u044f\u0442\u0430 \u043d\u0430 \u0445\u043e\u0440\u0430\u0442\u0430 \u0435 \u043d\u0435\u0432\u0435\u0440\u043e\u044f\u0442\u043d\u0430! \u0422\u043e\u0433\u0430\u0432\u0430 \u0442\u043e\u0439 \u0440\u0435\u0448\u0430\u0432\u0430 \u0434\u0430 \u0437\u0430\u043f\u0438\u0448\u0435<strong> \u043f\u044a\u0440\u0432\u043e\u0442\u043e \u0441\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u043e \u0432\u0438\u0434\u0435\u043e.<\/strong> \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043d\u0435\u0449\u0430\u0442\u0430 \u0441\u0435 \u0440\u0430\u0437\u0432\u0438\u0432\u0430\u0442 \u0442\u0430\u043a\u0430, \u0447\u0435 \u0442\u043e\u0439 \u0437\u0430\u043f\u043e\u0447\u0432\u0430 \u0434\u0430 \u0441\u043d\u0438\u043c\u0430 \u0432\u0438\u0434\u0435\u0430 \u0437\u0430 \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0438 \u0432\u0438\u0434\u0435\u043e \u043a\u0430\u0442\u0435\u0433\u043e\u0440\u0438\u0438 \u043a\u0430\u0442\u043e \u0434\u0438\u0435\u0442\u0438, \u043c\u043e\u0442\u0438\u0432\u0438\u0440\u0430\u0449\u0438 \u0432\u0438\u0434\u0435\u0430 \u0438 \u0432\u0441\u044f\u043a\u0430\u043a\u0432\u0438 \u0434\u0440\u0443\u0433\u0438 \u043a\u043b\u0438\u043f\u0447\u0435\u0442\u0430, \u043a\u043e\u0438\u0442\u043e \u0432\u0438 \u0434\u043e\u0439\u0434\u0430\u0442 \u043d\u0430 \u0443\u043c, \u0441 \u0446\u0435\u043b \u0434\u0430&nbsp;<strong>\u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u043d\u0430 \u0445\u043e\u0440\u0430\u0442\u0430 \u0434\u0430 \u0438\u043c\u0430\u0442 \u0443\u0441\u043f\u0435\u0445 \u0432 \u0441\u0432\u043e\u044f \u0444\u0438\u0442\u043d\u0435\u0441 \u043d\u0430\u0447\u0438\u043d \u043d\u0430 \u0436\u0438\u0432\u043e\u0442<\/strong>. \u041a\u044a\u043c \u0434\u043d\u0435\u0448\u043d\u0430 \u0434\u0430\u0442\u0430 \u041c\u0430\u0440\u043a \u0424\u0438\u0442 \u043c\u043e\u0436\u0435 \u0446\u044f\u043b\u0430 \u0433\u043e\u0434\u0438\u043d\u0430 \u0434\u0430 \u0436\u0438\u0432\u0435\u0435 \u0441\u0430\u043c\u043e \u043e\u0442 \u0442\u043e\u0432\u0430, \u043a\u043e\u0435\u0442\u043e \u043f\u0440\u0435\u0434\u043b\u0430\u0433\u0430 \u043f\u043e \u0438\u043d\u0442\u0435\u0440\u043d\u0435\u0442 \u0441\u0430\u0439\u0442\u043e\u0432\u0435\u0442\u0435.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&#8220;\u041d\u0430\u0439-\u0433\u043e\u043b\u044f\u043c\u0430\u0442\u0430 \u0433\u0440\u0435\u0448\u043a\u0430, \u043a\u043e\u044f\u0442\u043e \u043f\u0440\u0430\u0432\u0435\u0445, \u0431\u0435\u0448\u0435, \u0447\u0435 \u043d\u0435 \u0441\u0435 \u043f\u0440\u0438\u0434\u044a\u0440\u0436\u0430\u0445 \u043a\u044a\u043c \u0437\u0434\u0440\u0430\u0432\u043e\u0441\u043b\u043e\u0432\u043d\u043e\u0442\u043e \u0445\u0440\u0430\u043d\u0435\u043d\u0435. \u041f\u0440\u0435\u0434\u0438 \u044f\u0434\u044f\u0445 \u043f\u0440\u0435\u043a\u0430\u043b\u0435\u043d\u043e \u043c\u043d\u043e\u0433\u043e \u043d\u0435\u0437\u0434\u0440\u0430\u0432\u043e\u0441\u043b\u043e\u0432\u043d\u0430 \u0445\u0440\u0430\u043d\u0430. \u0412\u044f\u0440\u0432\u0430\u043c, \u0447\u0435 \u0430\u043a\u043e \u043a\u043e\u043d\u0441\u0443\u043c\u0438\u0440\u0430\u0445 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0430\u0442\u0430 \u0445\u0440\u0430\u043d\u0430 \u043e\u0449\u0435 \u0442\u043e\u0433\u0430\u0432\u0430, \u0442\u044f\u043b\u043e\u0442\u043e \u043c\u0438 \u0449\u0435\u0448\u0435 \u0434\u0430 \u0435 \u0434\u043e\u0440\u0438 \u043f\u043e-\u0434\u043e\u0431\u0440\u0435 \u043e\u0444\u043e\u0440\u043c\u0435\u043d\u043e, \u043e\u0442\u043a\u043e\u043b\u043a\u043e\u0442\u043e \u0435 \u0441\u0435\u0433\u0430. \u0425\u0440\u0430\u043d\u0435\u043d\u0435\u0442\u043e \u0438\u043c\u0430 \u043e\u0433\u0440\u043e\u043c\u043d\u043e \u0432\u043b\u0438\u044f\u043d\u0438\u0435 \u0432\u044a\u0440\u0445\u0443 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438\u0442\u0435, \u043a\u043e\u0438\u0442\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435. \u041d\u0438\u043a\u043e\u0439 \u043d\u0435 \u0431\u0438\u0432\u0430 \u0434\u0430 \u043f\u0440\u0435\u043d\u0435\u0431\u0440\u0435\u0433\u0432\u0430 \u0445\u0440\u0430\u043d\u0435\u043d\u0435\u0442\u043e.&#8221;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0422\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u0435 \u0441\u044a\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0438\u0442\u0435 \u0432\u044a\u0440\u0445\u0443 <strong>\u043f\u043b\u0430\u043d\u0430 \u0438 \u0446\u0435\u043b\u0438\u0442\u0435 \u0441\u0438 \u0438 \u0434\u0430 \u0441\u0435 \u043d\u0430\u0443\u0447\u0438\u0442\u0435 \u0434\u0430 \u043c\u043e\u0442\u0438\u0432\u0438\u0440\u0430\u0442\u0435 \u0441\u0430\u043c\u0438\u0442\u0435 \u0441\u0435\u0431\u0435 \u0441\u0438<\/strong>. \u0412\u0441\u0438\u0447\u043a\u043e \u0441\u0435 \u043a\u043e\u0440\u0435\u043d\u0438 \u0432\u044a\u0432 \u0432\u0430\u0448\u0430\u0442\u0430 \u043c\u0438\u0441\u044a\u043b; <strong>\u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0431\u044a\u0434\u0435\u0442\u0435 \u043c\u043e\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0438 \u0432\u044a\u0432 \u0432\u0441\u0435\u043a\u0438 \u0435\u0434\u0438\u043d \u043c\u043e\u043c\u0435\u043d\u0442 \u043e\u0442 \u0434\u0435\u043d\u044f&nbsp;<\/strong>\u0438 \u0434\u0430 \u043d\u0435 \u043f\u0440\u0435\u0441\u0442\u0430\u0432\u0430\u0442\u0435 \u0434\u0430 \u043f\u0440\u0435\u0441\u043b\u0435\u0434\u0432\u0430\u0442\u0435 \u0446\u0435\u043b\u0438\u0442\u0435 \u0441\u0438. \u0421\u044a\u0449\u043e\u0442\u043e \u0441\u0435 \u043e\u0442\u043d\u0430\u0441\u044f \u0438 \u0437\u0430 \u0434\u0440\u0443\u0433\u0438\u0442\u0435 \u0430\u0441\u043f\u0435\u043a\u0442\u0438 \u0432 \u0436\u0438\u0432\u043e\u0442\u0430. \u0422\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u043f\u0440\u0438\u0447\u0438\u043d\u0430\u0442\u0430 \u0437\u0430\u0449\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u0433\u043e \u043f\u0440\u0430\u0432\u0438\u0442\u0435, \u043a\u0430\u043a\u0432\u043e \u043c\u0435\u0447\u0442\u0430\u0435\u0442\u0435 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435. \u0429\u043e\u043c \u043a\u0430\u0442\u043e \u043e\u0441\u044a\u0437\u043d\u0430\u0435\u0442\u0435 \u0442\u043e\u0432\u0430, \u0437\u0430\u043f\u0438\u0448\u0435\u0442\u0435 \u0441\u0438 \u0433\u043e \u043d\u044f\u043a\u044a\u0434\u0435, \u043d\u0438\u043a\u043e\u0433\u0430 \u043d\u0435 \u0437\u0430\u0431\u0440\u0430\u0432\u044f\u0439\u0442\u0435 \u043c\u0435\u0447\u0442\u0438\u0442\u0435 \u0441\u0438 \u0438 \u0431\u044a\u0434\u0435\u0442\u0435 \u0441\u0438\u043b\u043d\u043e \u043c\u043e\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0438. \u041c\u0430\u0440\u043a \u0432\u0438\u043d\u0430\u0433\u0438 \u0441\u044a\u0432\u0435\u0442\u0432\u0430 \u0445\u043e\u0440\u0430\u0442\u0430 \u0434\u0430 \u0437\u0430\u043f\u0438\u0448\u0430\u0442 \u043d\u044f\u043a\u044a\u0434\u0435 \u0446\u0435\u043b\u0438\u0442\u0435 \u0441\u0438 \u0438 \u0434\u0430 \u0433\u0438 \u0433\u043b\u0435\u0434\u0430\u0442 \u0432\u0441\u0435\u043a\u0438 \u0434\u0435\u043d, \u0432\u0441\u044f\u043a\u0430 \u0441\u0443\u0442\u0440\u0438\u043d \u0441\u043b\u0435\u0434 \u0441\u0442\u0430\u0432\u0430\u043d\u0435 \u0438 \u0432\u0435\u0447\u0435\u0440 \u043f\u0440\u0435\u0434\u0438 \u0441\u044a\u043d, \u0437\u0430 \u0434\u0430 \u043c\u043e\u0433\u0430\u0442 \u0434\u0430 \u043e\u0441\u0442\u0430\u043d\u0430\u0442 \u043c\u043e\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0438. &#8220;\u0422\u0440\u044f\u0431\u0432\u0430 \u0441\u0443\u0442\u0440\u0438\u043d \u0434\u0430 \u0441\u0435 \u0431\u0443\u0434\u0438\u0442\u0435 \u0438 \u0432\u0435\u0447\u0435\u0440 \u0434\u0430 \u0437\u0430\u0441\u043f\u0438\u0432\u0430\u0442\u0435 \u0441 <strong>\u043f\u043e\u0437\u0438\u0442\u0438\u0432\u043d\u0438 \u043c\u0438\u0441\u043b\u0438, \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u044a\u043d\u0443\u0432\u0430\u0442\u0435 \u0442\u043e\u0432\u0430, \u043a\u043e\u0435\u0442\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435<\/strong> \u0438 \u0432\u0438\u043d\u0430\u0433\u0438 \u0434\u0430 \u0437\u0430\u043f\u0430\u0437\u0438\u0442\u0435 \u0447\u0443\u0432\u0441\u0442\u0432\u043e\u0442\u043e, \u0447\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0446\u0435\u043b\u0442\u0430 \u0441\u0438.&#8221;&nbsp;<span style=\"color: #ff6600;\"><em>[3]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&#8220;\u0413\u043e\u0440\u0434 \u0441\u044a\u043c \u043e\u0442 \u0442\u043e\u0432\u0430 \u043a\u0430\u043a\u0432\u0430 \u0434\u0438\u0441\u0446\u0438\u043f\u043b\u0438\u043d\u0430 \u0438\u043c\u0430\u043c, \u043d\u0430\u043f\u044a\u043b\u043d\u043e \u043e\u0442\u0434\u0430\u0434\u0435\u043d \u0441\u044a\u043c \u043d\u0430 \u0446\u0435\u043b\u0438\u0442\u0435 \u0441\u0438 \u0432\u044a\u0432 \u0432\u0441\u0435\u043a\u0438 \u0430\u0441\u043f\u0435\u043a\u0442 \u043e\u0442 \u0436\u0438\u0432\u043e\u0442\u0430 \u0441\u0438. \u0411\u043b\u0430\u0433\u043e\u0434\u0430\u0440\u0435\u043d \u0441\u044a\u043c, \u0447\u0435 \u0436\u0438\u0432\u043e\u0442\u044a\u0442 \u043c\u0438 \u0434\u0430\u0434\u0435 \u0432\u044a\u0437\u043c\u043e\u0436\u043d\u043e\u0441\u0442 \u0434\u0430 \u0440\u0430\u0437\u0431\u0435\u0440\u0430 \u043a\u0430\u043a \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0430 \u0443\u0434\u043e\u0432\u043b\u0435\u0442\u0432\u043e\u0440\u0435\u043d\u0438\u0435 \u043e\u0442 \u0442\u043e\u0432\u0430, \u043a\u043e\u0435\u0442\u043e \u043f\u0440\u0430\u0432\u044f, \u043a\u0430\u043a\u0442\u043e \u0438 \u0434\u0430 \u0438\u0437\u0436\u0438\u0432\u044f\u0432\u0430\u043c \u043c\u0435\u0447\u0442\u0438\u0442\u0435 \u0441\u0438 \u0432\u0441\u0435\u043a\u0438 \u0434\u0435\u043d.&#8221; <span style=\"color: #339966;\"><em><span style=\"color: #ff6600;\">[3]<\/span><\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041c\u0430\u0440\u043a&nbsp;<strong>\u0441\u043f\u0438 \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u0438\u0442\u0435\u043b\u043d\u043e \u043f\u043e 6-7 \u0447\u0430\u0441\u0430&nbsp;<\/strong>\u043d\u0430 \u0434\u0435\u043d\u043e\u043d\u043e\u0449\u0438\u0435. \u041d\u0435 \u0445\u0430\u0440\u0435\u0441\u0432\u0430 \u0432\u0440\u0435\u043c\u0435\u0442\u043e, \u043a\u043e\u0435\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u043f\u0440\u0435\u043a\u0430\u0440\u0432\u0430 \u0432 \u0441\u044a\u043d, \u043f\u043e\u043d\u0435\u0436\u0435 \u0441\u043f\u043e\u0440\u0435\u0434 \u043d\u0435\u0433\u043e \u0442\u0430\u043a\u0430 \u0441\u0435 \u0433\u0443\u0431\u0438 \u043f\u0440\u0435\u043a\u0430\u043b\u0435\u043d\u043e \u043c\u043d\u043e\u0433\u043e \u0432\u0440\u0435\u043c\u0435. \u041d\u0430\u044f\u0441\u043d\u043e \u0435, \u043e\u0431\u0430\u0447\u0435, \u0447\u0435 \u0442\u043e\u0432\u0430 \u0435 \u043d\u0430\u0438\u0441\u0442\u0438\u043d\u0430 \u0432\u0430\u0436\u043d\u043e, \u0430\u043a\u043e \u0438\u0441\u043a\u0430 \u0434\u0430 \u043e\u0441\u0442\u0430\u043d\u0435 \u0432\u044a\u0432 \u0444\u043e\u0440\u043c\u0430, \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u043e\u0442\u0434\u0435\u043b\u0438 \u0432\u0440\u0435\u043c\u0435 \u0437\u0430<strong>&nbsp;\u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435\u043d\u043e \u0432\u044a\u0437\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430\u043d\u0435 \u0438 \u0438\u0437\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u043c\u0430\u0441\u0430.<\/strong> \u041d\u0435 \u043e\u0431\u0438\u0447\u0430 \u0434\u0430 \u0441\u043f\u0438 \u043f\u043e\u0432\u0435\u0447\u0435, \u043e\u0442\u043a\u043e\u043b\u043a\u043e\u0442\u043e \u043d\u0430\u0438\u0441\u0442\u0438\u043d\u0430 \u0435 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e, \u0442\u044a\u0439 \u043a\u0430\u0442\u043e \u0438\u0441\u043a\u0430 \u0434\u0430 \u0431\u044a\u0434\u0435 \u0432\u044a\u0437\u043c\u043e\u0436\u043d\u043e \u043d\u0430\u0439-\u043f\u0440\u043e\u0434\u0443\u043a\u0442\u0438\u0432\u0435\u043d \u043f\u0440\u0435\u0437 \u0434\u0435\u043d\u044f \u0438 \u0434\u0430 \u0440\u0435\u0430\u043b\u0438\u0437\u0438\u0440\u0430 \u043c\u0435\u0447\u0442\u0438\u0442\u0435 \u0441\u0438. <span style=\"color: #ff6600;\"><em>[1]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9C%D0%B0%D1%80%D0%BA_%D0%A4%D0%B8%D1%82_%D0%B8_%D0%BD%D0%B5%D0%B3%D0%BE%D0%B2%D0%B0%D1%82%D0%B0_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D1%8A%D1%87%D0%BD%D0%B0_%D0%BF%D1%80%D0%BE%D0%B3%D1%80%D0%B0%D0%BC%D0%B0\"><\/span>\u041c\u0430\u0440\u043a \u0424\u0438\u0442 \u0438 \u043d\u0435\u0433\u043e\u0432\u0430\u0442\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0412\u0438\u043d\u0430\u0433\u0438 \u0437\u0430\u043f\u043e\u0447\u0432\u0430\u043c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0441&nbsp;<strong>\u0434\u0443\u043c\u0438 \u0437\u0430 \u043c\u043e\u0442\u0438\u0432\u0430\u0446\u0438\u044f<\/strong>, \u0437\u0430 \u0434\u0430 \u043c\u0438 \u0434\u0430\u0434\u0430\u0442 \u0441\u0442\u0440\u0430\u0445\u043e\u0442\u0435\u043d \u0441\u0442\u0430\u0440\u0442. \u041f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0441\u043b\u0443\u0448\u0430\u043c \u0440\u043e\u043a, \u043c\u0435\u0442\u044a\u043b \u0438\u043b\u0438 \u0442\u0440\u0430\u043d\u0441 \u043c\u0443\u0437\u0438\u043a\u0430, \u043a\u0430\u0442\u043e \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440 Slipknot, Rise Against, Armin van Buuren, Atreyu, Bullet for my Valentine, \u0441\u043b\u0443\u0448\u0430\u043c \u043c\u043e\u0442\u0438\u0432\u0438\u0440\u0430\u0449\u0438\u0442\u0435 \u0434\u0443\u043c\u0438 \u043d\u0430 \u0423\u0438\u043b \u0421\u043c\u0438\u0442, \u0415\u0440\u0438\u043a \u0422\u043e\u043c\u0430\u0441, \u0414\u0436\u0438\u043c \u041a\u0435\u0440\u0438, \u041b\u0438\u043c\u0430, \u0421\u0438\u043b\u0432\u0435\u0441\u0442\u044a\u0440 \u0421\u0442\u0430\u043b\u043e\u0443\u043d \u0438 \u043c\u043d\u043e\u0433\u043e \u0434\u0440\u0443\u0433\u0438 \u0443\u0441\u043f\u0435\u0448\u043d\u0438 \u0445\u043e\u0440\u0430, \u043a\u043e\u0438\u0442\u043e \u043c\u0438 \u0432\u044a\u0437\u0434\u0435\u0439\u0441\u0442\u0432\u0430\u0442 \u043c\u043d\u043e\u0433\u043e \u0441\u0438\u043b\u043d\u043e. <strong>\u0410\u043a\u0442\u0443\u0430\u043b\u043d\u0438\u044f\u0442 \u043c\u0443\u0437\u0438\u043a\u0430\u043b\u0435\u043d \u043f\u043b\u0435\u0439\u043b\u0438\u0441\u0442 \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 <\/strong>\u043d\u0430 \u041c\u0430\u0440\u043a \u0424\u0438\u0442 \u0435 \u0441\u0432\u043e\u0431\u043e\u0434\u043d\u043e \u0434\u043e\u0441\u0442\u044a\u043f\u0435\u043d \u0447\u0440\u0435\u0437 Spotify, \u0430 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0433\u043e \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u0438 \u043d\u0430<span style=\"color: #ff6600;\"><a title=\"playlist marc fitt\" href=\"https:\/\/www.marcfitt.com\/workout-playlist\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> \u043d\u0435\u0433\u043e\u0432\u0430\u0442\u0430 \u0441\u0442\u0440\u0430\u043d\u0438\u0446\u0430<\/a><\/span>. <em><span style=\"color: #ff6600;\">[3]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>30-40 \u043c\u0438\u043d\u0443\u0442\u0438 \u043f\u0440\u0435\u0434\u0438 \u0434\u0430 \u0442\u0440\u044a\u0433\u043d\u0435 \u043a\u044a\u043c \u0444\u0438\u0442\u043d\u0435\u0441 \u0437\u0430\u043b\u0430\u0442\u0430, \u041c\u0430\u0440\u043a \u0441\u0435 \u043f\u0440\u0438\u0433\u043e\u0442\u0432\u044f \u043f\u0441\u0438\u0445\u0438\u0447\u0435\u0441\u043a\u0438 \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0441\u0438. \u0422\u043e\u0432\u0430 \u043c\u0443 \u043f\u043e\u043c\u0430\u0433\u0430 \u0434\u0430 \u0438\u043c\u0430 \u043f\u043e\u0432\u0435\u0447\u0435 \u0435\u043d\u0435\u0440\u0433\u0438\u044f \u0438 \u043a\u043e\u043d\u0446\u0435\u043d\u0442\u0440\u0430\u0446\u0438\u044f \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430. <strong>\u201c\u041e\u0442\u0438\u0432\u0430\u043c\u0435 \u0432\u044a\u0432 \u0444\u0438\u0442\u043d\u0435\u0441\u0430, \u0437\u0430 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u043c \u043f\u043e-\u0434\u043e\u0431\u0440\u0438 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438, \u0430 \u043d\u0435 \u0437\u0430 \u0434\u0430 \u043f\u043e\u043f\u0440\u0438\u043a\u0430\u0437\u0432\u0430\u043c\u0435 \u0441 \u043f\u043e\u0437\u043d\u0430\u0442\u0438\u201d<\/strong>, \u043a\u0430\u0437\u0432\u0430 \u041c\u0430\u0440\u043a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041c\u0430\u0440\u043a \u0448\u043e\u043a\u0438\u0440\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0441\u0438 \u0441 \u0442\u043e\u0432\u0430, \u0447\u0435&nbsp;<strong>\u043f\u0440\u043e\u043c\u0435\u043d\u044f \u0441\u0432\u043e\u044f\u0442\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0432\u0441\u044f\u043a\u0430 \u0441\u0435\u0434\u043c\u0438\u0446\u0430.&nbsp;<\/strong>\u0422\u0440\u0435\u043d\u0438\u0440\u0430 \u0441&nbsp;<strong>\u0433\u043e\u043b\u044f\u043c \u0431\u0440\u043e\u0439 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u0441 \u043e\u0442\u043d\u043e\u0441\u0438\u0442\u0435\u043b\u043d\u043e \u043a\u0440\u0430\u0442\u043a\u0430 \u043f\u043e\u0447\u0438\u0432\u043a\u0430 \u043c\u0435\u0436\u0434\u0443 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430<\/strong>&nbsp;\u0438 \u0441\u0435\u0440\u0438\u0438\u0442\u0435 (45 \u0434\u043e 90 \u0441\u0435\u043a\u0443\u043d\u0434\u0438). <span style=\"color: #ff6600;\"><em>[2]<\/em><\/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\">\u0410\u043a\u0442\u0443\u0430\u043b\u043d\u0438\u044f\u0442 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u0441\u043f\u043b\u0438\u0442 \u043d\u0430 \u041c\u0430\u0440\u043a<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>\u041f\u043e\u043d\u0435\u0434\u0435\u043b\u043d\u0438\u043a<\/strong><\/th><th><strong>\u0412\u0442\u043e\u0440\u043d\u0438\u043a<\/strong><\/th><th><strong>\u0421\u0440\u044f\u0434\u0430<\/strong><\/th><th><strong>\u0427\u0435\u0442\u0432\u044a\u0440\u0442\u044a\u043a<\/strong><\/th><th><strong>\u041f\u0435\u0442\u044a\u043a<\/strong><\/th><th><strong>\u0421\u044a\u0431\u043e\u0442\u0430<\/strong><\/th><\/tr><\/thead><tbody><tr><td>\u043a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u0438<\/td><td>\u0433\u044a\u0440\u0434\u0438<\/td><td>\u0433\u0440\u044a\u0431<\/td><td>\u0437\u0430\u0434\u043d\u0438 \u0431\u0435\u0434\u0440\u0435\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438<\/td><td>\u0440\u0430\u043c\u0435\u043d\u0435<\/td><td>\u0431\u0438\u0446\u0435\u043f\u0441 \u0438 \u0442\u0440\u0438\u0446\u0435\u043f\u0441<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>&#8220;\u041a\u043e\u0433\u0430\u0442\u043e \u043f\u0440\u0430\u0432\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0437\u0430 \u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430\u043d\u0435 \u043d\u0430 \u043e\u0431\u0435\u043c\u0430, \u043f\u0440\u043e\u043f\u0443\u0441\u043a\u0430\u043c \u043d\u043e\u0440\u043c\u0430\u043b\u043d\u043e\u0442\u043e \u043a\u0430\u0440\u0434\u0438\u043e, \u043d\u043e \u0431\u044f\u0433\u0430\u043c 3 \u0447\u0430\u0441\u0430 \u0438 \u043f\u043b\u0443\u0432\u0430\u043c 1 \u0447\u0430\u0441 \u0441\u0435\u0434\u043c\u0438\u0447\u043d\u043e \u0432 \u0443\u0447\u0438\u043b\u0438\u0449\u0435, \u0437\u0430\u0440\u0430\u0434\u0438 \u0438\u0437\u043f\u0438\u0442\u0438\u0442\u0435. \u041f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0441\u0438 \u043f\u0440\u0430\u0432\u044f \u043a\u0430\u0440\u0434\u0438\u043e \u0441\u0430\u043c\u043e \u043f\u043e\u0434 \u0444\u043e\u0440\u043c\u0430\u0442\u0430 \u043d\u0430 10-\u043c\u0438\u043d\u0443\u0442\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u043a\u043e\u0440\u0435\u043c \u0431\u0435\u0437 \u043f\u043e\u0447\u0438\u0432\u043a\u0430. \u0412 \u0442\u0430\u0437\u0438 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0441\u0438 \u043d\u044f\u043c\u0430\u043c \u043c\u043d\u043e\u0433\u043e \u0435\u043d\u0435\u0440\u0433\u0438\u044f (\u043d\u0430 \u043a\u0440\u0430\u044f \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430), \u0442\u0430\u043a\u0430 \u0447\u0435 \u0437\u043d\u0430\u043c, \u0447\u0435 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u044a\u0442 \u043c\u0438 \u0432\u0437\u0438\u043c\u0430 \u043e\u0442 \u043c\u0430\u0437\u043d\u0438\u043d\u0438\u0442\u0435 \u0432\u0441\u0438\u0447\u043a\u043e, \u043e\u0442 \u043a\u043e\u0435\u0442\u043e \u0438\u043c\u0430 \u043d\u0443\u0436\u0434\u0430.&#8221; <em><span style=\"color: #ff6600;\">[3]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041a\u043e\u0433\u0430\u0442\u043e \u041c\u0430\u0440\u043a \u0438\u043c\u0430 \u043d\u0443\u0436\u0434\u0430 \u0434\u0430 \u043f\u0440\u0430\u0432\u0438 \u043a\u0430\u0440\u0434\u0438\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438, \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440 \u043f\u0440\u0435\u0434\u0438 \u0444\u043e\u0442\u043e\u0441\u0435\u0441\u0438\u044f, \u043f\u043e\u043d\u0435\u0436\u0435 \u0447\u0443\u0432\u0441\u0442\u0432\u0430, \u0447\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043c\u0443 \u043d\u0435 \u0441\u0430 \u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0440\u0435\u043b\u0435\u0444\u043d\u0438, \u0442\u043e\u0433\u0430\u0432\u0430 \u0432\u043a\u043b\u044e\u0447\u0432\u0430&nbsp;<strong>HIIT&nbsp;<\/strong>\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430. \u041f\u0440\u0430\u0432\u0438 \u043d\u044f\u043a\u043e\u043b\u043a\u043e 30-\u0441\u0435\u043a\u0443\u043d\u0434\u043d\u0438 \u0441\u043f\u0440\u0438\u043d\u0442\u0430 \u0441 1 \u043c\u0438\u043d\u0443\u0442\u0430 \u0431\u0430\u0432\u043d\u043e \u0445\u043e\u0434\u0435\u043d\u0435 \u043c\u0435\u0436\u0434\u0443 \u0442\u044f\u0445.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-block-embed-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Make Your Own Preworkout &amp; Insane Training\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/2ounns5Ykr0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9C%D0%B0%D1%80%D0%BA_%D0%A4%D0%B8%D1%82_%D0%B8_%D0%BD%D0%B5%D0%B3%D0%BE%D0%B2%D0%B8%D1%8F%D1%82_%D1%85%D1%80%D0%B0%D0%BD%D0%B8%D1%82%D0%B5%D0%BB%D0%B5%D0%BD_%D1%80%D0%B5%D0%B6%D0%B8%D0%BC\"><\/span>\u041c\u0430\u0440\u043a \u0424\u0438\u0442 \u0438 \u043d\u0435\u0433\u043e\u0432\u0438\u044f\u0442 \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u0435\u043d \u0440\u0435\u0436\u0438\u043c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041c\u0430\u0440\u043a \u0435 \u0443\u0431\u0435\u0434\u0435\u043d, \u0447\u0435 \u0445\u0440\u0430\u043d\u0430\u0442\u0430 \u0441&nbsp;<strong>\u0432\u0438\u0441\u043e\u043a\u043e \u0441\u044a\u0434\u044a\u0440\u0436\u0430\u043d\u0438\u0435 \u043d\u0430 \u0431\u0435\u043b\u0442\u044a\u0447\u0438\u043d\u0438 \u0438 \u043d\u0438\u0441\u043a\u043e \u0441\u044a\u0434\u044a\u0440\u0436\u0430\u043d\u0438\u0435 \u043d\u0430 \u0432\u044a\u0433\u043b\u0435\u0445\u0438\u0434\u0440\u0430\u0442\u0438<\/strong>&nbsp;\u0435 \u043e\u0442 \u0440\u0435\u0448\u0430\u0432\u0430\u0449\u043e \u0437\u043d\u0430\u0447\u0435\u043d\u0438\u0435 \u0437\u0430 \u043d\u0430\u0440\u0430\u0441\u0442\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435. \u041f\u043e-\u0434\u043e\u043b\u0443 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0432\u0438\u0434\u0438\u0442\u0435 \u0430\u043a\u0442\u0443\u0430\u043b\u043d\u0438\u044f \u043c\u0443 \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u0435\u043d \u0440\u0435\u0436\u0438\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\">\n<p><strong>\u2022 \u041f\u044a\u0440\u0432\u043e \u0445\u0440\u0430\u043d\u0435\u043d\u0435:<\/strong>&nbsp;\u0431\u0430\u043d\u0430\u043d, 60 g \u043e\u0432\u0435\u0441\u0435\u043d\u0438 \u044f\u0434\u043a\u0438, 8 \u044f\u0439\u0447\u0435\u043d\u0438 \u0431\u0435\u043b\u0442\u044a\u043a\u0430, \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u043e\u0432\u0430 \u043d\u0430\u043f\u0438\u0442\u043a\u0430 (30g), 2x \u043c\u0443\u043b\u0442\u0438\u0432\u0438\u0442\u0430\u043c\u0438\u043d, 2x<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.bg\/omega-3\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> \u043e\u043c\u0435\u0433\u0430-3<\/a><\/span>, \u0412\u0438\u0442\u0430\u043c\u0438\u043d B \u0438 5 g <span style=\"color: #ff6600;\"><a title=\"\u0413\u043b\u0443\u0442\u0430\u043c\u0438\u043d\" href=\"https:\/\/gymbeam.bg\/glutamin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">\u0413\u043b\u0443\u0442\u0430\u043c\u0438\u043d<\/a><\/span>.<\/p>\n\n\n\n<p><strong>\u2022 \u0412\u0442\u043e\u0440\u043e \u0445\u0440\u0430\u043d\u0435\u043d\u0435:<\/strong>&nbsp;\u044f\u0431\u044a\u043b\u043a\u0430, 10 \u0431\u0430\u0434\u0435\u043c\u0430, 45 g <span style=\"color: #ff6600;\"><a title=\"\u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438\" href=\"https:\/\/gymbeam.bg\/3-proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">\u043f\u0440\u043e\u0442\u0435\u0438\u043d<\/a><\/span>, \u043f\u0438\u043b\u0435\u0448\u043a\u043e \u0444\u0438\u043b\u0435.<\/p>\n\n\n\n<p><strong>\u2022 \u0422\u0440\u0435\u0442\u043e \u0445\u0440\u0430\u043d\u0435\u043d\u0435:<\/strong> 2 \u043f\u0438\u043b\u0435\u0448\u043a\u0438 \u0433\u044a\u0440\u0434\u0438, \u0435\u0434\u043d\u0430 \u0447\u0430\u0448\u0430 \u0437\u0435\u043b\u0435\u043d\u0447\u0443\u0446\u0438, 2x \u043c\u0443\u043b\u0442\u0438\u0432\u0438\u0442\u0430\u043c\u0438\u043d \u0438 2x \u043e\u043c\u0435\u0433\u0430-3 \u043c\u0430\u0441\u0442\u043d\u0438 \u043a\u0438\u0441\u0435\u043b\u0438\u043d\u0438.<\/p>\n\n\n\n<p><strong>\u2022 \u0427\u0435\u0442\u0432\u044a\u0440\u0442\u043e \u0445\u0440\u0430\u043d\u0435\u043d\u0435:<\/strong> \u041f\u0440\u0435\u0434\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u043e \u0445\u0440\u0430\u043d\u0435\u043d\u0435 (2-3 \u0447\u0430\u0441\u0430 \u043f\u0440\u0435\u0434\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430) &#8211; 30 g \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u043e\u0432\u0430 \u043d\u0430\u043f\u0438\u0442\u043a\u0430, 60 g \u043e\u0432\u0435\u0441\u0435\u043d\u0438 \u044f\u0434\u043a\u0438 \u0438 15 g \u043c\u0435\u0434.<\/p>\n\n\n\n<p><strong>\u2022 \u041f\u0440\u0435\u0434\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u043d\u0430\u043f\u0438\u0442\u043a\u0430:<\/strong> 1 \u00bd \u043c\u0435\u0440\u0438\u0442\u0435\u043b\u043d\u0430 \u043b\u044a\u0436\u0438\u0447\u043a\u0430&nbsp;<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.bg\/predtrenirovuchni-stimulanti\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u043f\u0440\u0435\u0434\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u0441\u0442\u0438\u043c\u0443\u043b\u0430\u043d\u0442<\/a><\/span>&nbsp;(30 \u043c\u0438\u043d\u0443\u0442\u0438 \u043f\u0440\u0435\u0434\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430), 15 g BCAA (15 \u043c\u0438\u043d\u0443\u0442\u0438 \u043f\u0440\u0435\u0434\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430).<\/p>\n\n\n\n<p><strong>\u2022 \u0421\u043b\u0435\u0434\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u043d\u0430\u043f\u0438\u0442\u043a\u0430:<\/strong> 45 g \u0441\u0443\u0440\u043e\u0432\u0430\u0442\u044a\u0447\u0435\u043d \u0438\u0437\u043e\u043b\u0430\u0442, 60 g <span style=\"color: #ff6600;\"><a title=\"\u0412\u044a\u0433\u043b\u0435\u0445\u0438\u0434\u0440\u0430\u0442\u0438\" href=\"https:\/\/gymbeam.bg\/b-rzi-v-glehidrati\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">\u0434\u0435\u043a\u0441\u0442\u0440\u043e\u0437\u0430 (\u043f\u0440\u043e\u0441\u0442\u0438 \u0437\u0430\u0445\u0430\u0440\u0438)<\/a><\/span>, 5 g <span style=\"color: #ff6600;\"><a title=\"\u041a\u0440\u0435\u0430\u0442\u0438\u043d \u043c\u043e\u043d\u043e\u0445\u0438\u0434\u0440\u0430\u0442\" href=\"https:\/\/gymbeam.bg\/kreatin-monohidrat\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">\u043a\u0440\u0435\u0430\u0442\u0438\u043d \u043c\u043e\u043d\u043e\u0445\u0438\u0434\u0440\u0430\u0442<\/a><\/span>, 5 g \u0433\u043b\u0443\u0442\u0430\u043c\u0438\u043d, 5 g BCAA.<\/p>\n\n\n\n<p><strong>\u2022 \u041f\u0435\u0442\u043e \u0445\u0440\u0430\u043d\u0435\u043d\u0435:<\/strong> 1 \u00bd \u043f\u0438\u043b\u0435\u0448\u043a\u0438 \u0433\u044a\u0440\u0434\u0438, 1 \u0435\u0434\u043d\u0430 \u0447\u0430\u0448\u0430 \u0437\u0435\u043b\u0435\u043d\u0447\u0443\u0446\u0438, 2x \u043e\u043c\u0435\u0433\u0430-3.<\/p>\n\n\n\n<p><strong>\u2022 \u0428\u0435\u0441\u0442\u043e \u0445\u0440\u0430\u043d\u0435\u043d\u0435:<\/strong> 4 \u044f\u0439\u0447\u0435\u043d\u0438 \u0431\u0435\u043b\u0442\u044a\u043a\u0430, 30 g <a href=\"https:\/\/gymbeam.bg\/noschni-proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u043a\u0430\u0437\u0435\u0438\u043d\u043e\u0432\u0430 \u043d\u0430\u043f\u0438\u0442\u043a\u0430<\/a>, 5 g \u0433\u043b\u0443\u0442\u0430\u043c\u0438\u043d, 3 \u0442\u0430\u0431\u043b\u0435\u0442\u043a\u0438&nbsp;<a href=\"https:\/\/gymbeam.bg\/zma-zmb\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ZMA<\/a>. <span style=\"color: #ff6600;\"><em>[2]<\/em><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 \u043b\u044e\u0431\u0438\u043c\u0438 \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u043d\u0438 \u0434\u043e\u0431\u0430\u0432\u043a\u0438:<\/h3>\n\n\n\n<p><span style=\"color: #ff6600;\"><a title=\"\u0421\u0443\u0440\u043e\u0432\u0430\u0442\u044a\u0447\u0435\u043d \u043f\u0440\u043e\u0442\u0435\u0438\u043d\" href=\"https:\/\/gymbeam.bg\/surovatuchen-protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>\u0421\u0443\u0440\u043e\u0432\u0430\u0442\u044a\u0447\u0435\u043d whey \u043f\u0440\u043e\u0442\u0435\u0438\u043d<\/strong><\/a><\/span>&nbsp;&#8211; \u043d\u0430\u0439-\u0432\u0430\u0436\u043d\u0430\u0442\u0430 \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u043d\u0430 \u0434\u043e\u0431\u0430\u0432\u043a\u0430 \u0437\u0430 <strong>\u0438\u0437\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0435 \u0438 \u0432\u044a\u0437\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430\u043d\u0435<\/strong>&nbsp;\u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0430\u0442\u0443\u0440\u0430\u0442\u0430, \u0441\u044a\u0434\u044a\u0440\u0436\u0430 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0438\u0442\u0435 \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u043d\u0438 \u0432\u0435\u0449\u0435\u0441\u0442\u0432\u0430, \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u0438 \u0441\u043b\u0435\u0434 \u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430.<\/p>\n\n\n\n<p><span style=\"color: #ff6600;\"><a title=\"BCAA\" href=\"https:\/\/gymbeam.bg\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>BCAA<\/strong><\/a><\/span> &#8211; <strong>\u043f\u0440\u0435\u0434\u043f\u0430\u0437\u0432\u0430\u0442 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043e\u0442 \u0440\u0430\u0437\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0435,<\/strong>&nbsp;\u0434\u043e\u043a\u0430\u0442\u043e \u0432\u0438\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435, \u0437\u0430\u0440\u0435\u0436\u0434\u0430\u0442 \u0441 \u0435\u043d\u0435\u0440\u0433\u0438\u044f \u0438<strong> \u043d\u0435\u043f\u0440\u044f\u043a\u043e \u0443\u0447\u0430\u0441\u0442\u0432\u0430\u0442 \u0432 \u0438\u0437\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u043c\u0430\u0441\u0430.<\/strong><\/p>\n\n\n\n<p><span style=\"color: #ff6600;\"><a title=\"\u041c\u0443\u043b\u0442\u0438\u0432\u0438\u0442\u0430\u043c\u0438\u043d\u0438\" href=\"https:\/\/gymbeam.bg\/multivitamini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>\u041c\u0443\u043b\u0442\u0438\u0432\u0438\u0442\u0430\u043c\u0438\u043d\u0438<\/strong> <\/a><\/span>&#8211; \u0441\u0442\u0440\u0430\u0445\u043e\u0442\u043d\u0438 \u0441\u0430 \u0437\u0430&nbsp;<strong>\u0446\u044f\u043b\u043e\u0441\u0442\u043d\u043e\u0442\u043e \u0432\u0438 \u0437\u0434\u0440\u0430\u0432\u043e\u0441\u043b\u043e\u0432\u043d\u043e \u0441\u044a\u0441\u0442\u043e\u044f\u043d\u0438\u0435 \u0438 \u0435\u043d\u0435\u0440\u0433\u0438\u044f,<\/strong>&nbsp;\u043d\u0430\u0431\u0430\u0432\u044f\u0442 \u043d\u0430 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0430 \u0432\u0441\u0438\u0447\u043a\u0438 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u0438 \u0432\u0438\u0442\u0430\u043c\u0438\u043d\u0438, \u043e\u0442 \u043a\u043e\u0438\u0442\u043e \u0438\u043c\u0430 \u043d\u0443\u0436\u0434\u0430 \u0437\u0430 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e\u0442\u043e \u0432\u044a\u0437\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430\u043d\u0435 \u0438 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442. <span style=\"color: #ff6600;\"><em>[1]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%D1%81%D1%8A%D0%B2%D0%B5%D1%82%D0%B0_%D0%BE%D1%82_%D0%9C%D0%B0%D1%80%D0%BA_%D0%A4%D0%B8%D1%82_%D0%B7%D0%B0_%D0%BE%D1%84%D0%BE%D1%80%D0%BC%D1%8F%D0%BD%D0%B5_%D0%BD%D0%B0_%D0%BC%D0%B5%D1%87%D1%82%D0%B0%D0%BD%D0%B8%D1%82%D0%B5_%D0%BF%D0%BB%D0%BE%D1%87%D0%BA%D0%B8_%D0%BD%D0%B0_%D0%BA%D0%BE%D1%80%D0%B5%D0%BC%D0%B0\"><\/span>5 \u0441\u044a\u0432\u0435\u0442\u0430 \u043e\u0442 \u041c\u0430\u0440\u043a \u0424\u0438\u0442 \u0437\u0430 \u043e\u0444\u043e\u0440\u043c\u044f\u043d\u0435 \u043d\u0430 \u043c\u0435\u0447\u0442\u0430\u043d\u0438\u0442\u0435 \u043f\u043b\u043e\u0447\u043a\u0438 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u0421\u0442\u0440\u0438\u043a\u0442\u043d\u043e \u0432\u043d\u0438\u043c\u0430\u0432\u0430\u0439\u0442\u0435 \u043a\u0430\u043a\u0432\u043e \u044f\u0434\u0435\u0442\u0435 \u0438 \u043f\u0440\u0435\u0441\u043c\u044f\u0442\u0430\u0439\u0442\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0438\u0442\u0435<\/h3>\n\n\n\n<p>\u0410\u043a\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u0438\u043c\u0430\u0442\u0435 \u044f\u0441\u043d\u043e \u0432\u0438\u0434\u0438\u043c\u0438 \u043f\u043b\u043e\u0447\u043a\u0438 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430 \u0447\u0440\u0435\u0437 \u043d\u0430\u043c\u0430\u043b\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0438\u0442\u0435 \u043c\u0430\u0437\u043d\u0438\u043d\u0438,&nbsp;<strong>\u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0431\u044a\u0434\u0435\u0442\u0435 \u0432 \u043a\u0430\u043b\u043e\u0440\u0438\u0435\u043d \u0434\u0435\u0444\u0438\u0446\u0438\u0442<\/strong>. \u0422\u043e\u0432\u0430 \u043e\u0437\u043d\u0430\u0447\u0430\u0432\u0430:<strong> \u0434\u0430 \u043a\u043e\u043d\u0441\u0443\u043c\u0438\u0440\u0430\u0442\u0435 \u043f\u043e-\u043c\u0430\u043b\u043a\u043e \u043a\u0430\u043b\u043e\u0440\u0438\u0438, \u043e\u0442\u043a\u043e\u043b\u043a\u043e\u0442\u043e \u0438\u0437\u0440\u0430\u0437\u0445\u043e\u0434\u0432\u0430\u0442\u0435<\/strong>&nbsp;\u0432 \u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e\u0441\u0442 \u043e\u0442 \u043d\u0438\u0432\u043e\u0442\u043e \u043d\u0430 \u043e\u0431\u0449\u0430\u0442\u0430 \u0432\u0438 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442.<strong>&nbsp;\u0414\u043e\u0431\u0440\u0438\u044f\u0442 \u043a\u0430\u043b\u043e\u0440\u0438\u0435\u043d \u0434\u0435\u0444\u0438\u0446\u0438\u0442 \u0435 \u043e\u043a\u043e\u043b\u043e 500 \u043a\u0430\u043b\u043e\u0440\u0438\u0438.<\/strong> \u0422\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0438\u0437\u0431\u044f\u0433\u0432\u0430\u0442\u0435 \u0434\u0438\u0435\u0442\u0438 \u0441 \u043f\u0440\u0435\u043a\u0430\u043b\u0435\u043d\u043e \u043d\u0438\u0441\u044a\u043a \u043f\u0440\u0438\u0435\u043c \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438, \u0442\u044a\u0439 \u043a\u0430\u0442\u043e&nbsp;<strong>\u0442\u044f\u043b\u043e\u0442\u043e \u0432\u0438 \u0441\u0435 \u043d\u0443\u0436\u0434\u0430\u0435 \u043e\u0442 \u043a\u0430\u043b\u043e\u0440\u0438\u0438, \u0437\u0430 \u0434\u0430 \u043e\u0446\u0435\u043b\u0435\u0435<\/strong>. \u0422\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0437\u043d\u0430\u0435\u0442\u0435, \u0447\u0435 \u0430\u043a\u043e \u0434\u0440\u0430\u0441\u0442\u0438\u0447\u043d\u043e \u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435 \u043f\u0440\u0438\u0435\u043c\u0430 \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438, \u0442\u044f\u043b\u043e\u0442\u043e \u0432\u0438 \u0449\u0435 \u0441\u0435 \u043e\u043f\u0438\u0442\u0432\u0430 \u0434\u0430 \u0441\u044a\u0445\u0440\u0430\u043d\u0438 \u0437\u0430\u043f\u0430\u0441\u0438\u0442\u0435 \u043e\u0442 \u043c\u0430\u0437\u043d\u0438\u043d\u0438 \u043a\u0430\u0442\u043e \u0440\u0435\u0437\u0435\u0440\u0432\u0430.<\/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\">2. \u0422\u0440\u0435\u043d\u0438\u0440\u0430\u0439\u0442\u0435 \u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u043e<\/h3>\n\n\n\n<p>\u0412\u044a\u0432 \u0444\u0438\u0442\u043d\u0435\u0441\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0439\u0442\u0435 \u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u043e, \u0442\u043e\u0432\u0430 \u0441\u0435 \u043e\u0442\u043d\u0430\u0441\u044f \u0437\u0430 \u0446\u0435\u043b\u0438\u044f \u043f\u044a\u0442 \u043a\u044a\u043c \u0432\u0430\u0448\u0438\u0442\u0435 \u0444\u0438\u0442\u043d\u0435\u0441 \u0446\u0435\u043b\u0438. \u0410\u043a\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0440\u0435\u043b\u0435\u0444, \u043d\u044f\u043c\u0430\u0442\u0435 \u0434\u0440\u0443\u0433\u0430 \u0432\u044a\u0437\u043c\u043e\u0436\u043d\u043e\u0441\u0442, \u043e\u0441\u0432\u0435\u043d \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0441 <strong>\u043a\u0440\u0430\u0442\u043a\u0438 \u043f\u043e\u0447\u0438\u0432\u043a\u0438<\/strong>. \u0422\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u043f\u0440\u0435\u043e\u0434\u043e\u043b\u044f\u0432\u0430\u0442\u0435 \u043b\u0438\u043c\u0438\u0442\u0438\u0442\u0435 \u0441\u0438, \u0430\u043a\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435\u043d\u043e \u0434\u0430 \u0438\u0437\u0433\u0430\u0440\u044f\u0442\u0435 \u043c\u0430\u0437\u043d\u0438\u043d\u0438\u0442\u0435. \u041a\u0430\u043a \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0442\u043e\u0432\u0430? \u0422\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0443\u0441\u043f\u044f\u0432\u0430\u0442\u0435 \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043f\u043e <strong>20-30 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u0432 \u0441\u0435\u0440\u0438\u044f \u0438 \u0434\u0430 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435 \u0432\u0430\u0440\u0438\u0430\u0446\u0438\u0438 \u043a\u0430\u0442\u043e \u0441\u0443\u043f\u0435\u0440 \u0441\u0435\u0440\u0438\u0438, \u043e\u0433\u0440\u043e\u043c\u043d\u0438 \u0441\u0435\u0440\u0438\u0438 \u0438 \u0442\u043d.<\/strong>&nbsp;\u041f\u043e \u0442\u043e\u0437\u0438 \u043d\u0430\u0447\u0438\u043d \u0449\u0435 <strong>\u043f\u043e\u043a\u0430\u0447\u0438\u0442\u0435 \u043f\u0443\u043b\u0441\u0430 \u0441\u0438 \u043e\u0449\u0435 \u043f\u043e\u0432\u0435\u0447\u0435 \u0438 \u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u043d\u043e \u0449\u0435 \u0438\u0437\u0433\u043e\u0440\u0438\u0442\u0435 \u043f\u043e\u0432\u0435\u0447\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0438.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u041d\u0435 \u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u043f\u0440\u0435\u043a\u0430\u043b\u0435\u043d\u043e \u043c\u043d\u043e\u0433\u043e \u043a\u0430\u0440\u0434\u0438\u043e<\/h3>\n\n\n\n<p>\u041f\u0440\u0430\u0432\u0438\u043b\u043d\u0430\u0442\u0430&nbsp;<strong>\u0441\u0438\u043b\u043e\u0432\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430<\/strong>&nbsp;\u0440\u0435\u0430\u043b\u043d\u043e \u043c\u043e\u0436\u0435 \u0434\u0430 <strong>\u0434\u043e\u0432\u0435\u0434\u0435 \u0434\u043e \u043f\u043e-\u0434\u043e\u0431\u0440\u0438 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438 \u043e\u0442\u043a\u043e\u043b\u043a\u043e\u0442\u043e \u043a\u0430\u0440\u0434\u0438\u043e<\/strong>&nbsp;\u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0438\u0442\u0435 \u0437\u0430 \u0438\u0437\u0433\u0430\u0440\u044f\u043d\u0435 \u043d\u0430 \u043c\u0430\u0437\u043d\u0438\u043d\u0438. \u041f\u0440\u0438 \u043a\u0430\u0440\u0434\u0438\u043e\u0442\u043e \u0441\u0435 \u0438\u0437\u0433\u0430\u0440\u044f\u0442 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0441\u0430\u043c\u043e \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0431\u044f\u0433\u0430\u043d\u0435\u0442\u043e \u0438\u043b\u0438 \u043a\u0430\u0440\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u043a\u043e\u043b\u0435\u043b\u043e. \u0410 \u043a\u043e\u0433\u0430\u0442\u043e \u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u0442\u0435\u0436\u0435\u0441\u0442\u0438, \u0442\u044f\u043b\u043e\u0442\u043e \u0432\u0438 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u0435 \u0432\u044a\u0437\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430 \u043f\u0440\u0435\u0437 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u0438\u0442\u0435 \u043d\u044f\u043a\u043e\u043b\u043a\u043e \u0434\u043d\u0438. \u0410\u043a\u043e \u0432\u0441\u0435 \u043f\u0430\u043a \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043a\u0430\u0440\u0434\u0438\u043e, \u0442\u043e HIIT \u043a\u0430\u0440\u0434\u0438\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0441\u0430 \u0438\u043c\u0435\u043d\u043d\u043e \u0442\u043e\u0432\u0430, \u043e\u0442 \u043a\u043e\u0435\u0442\u043e \u0438\u043c\u0430\u0442\u0435 \u043d\u0443\u0436\u0434\u0430. \u041a\u0430\u043a\u0432\u043e \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u043b\u044f\u0432\u0430 HIIT? <strong>HIIT \u0435 \u0432\u0438\u0441\u043e\u043a\u043e\u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u0430 \u0438\u043d\u0442\u0435\u0440\u0432\u0430\u043b\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430<\/strong>, \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440 \u0441\u043f\u0440\u0438\u043d\u0442 30 \u0441\u0435\u043a\u0443\u043d\u0434\u0438, \u0430 \u0441\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043d\u043e\u0440\u043c\u0430\u043b\u043d\u043e \u0445\u043e\u0434\u0435\u043d\u0435 \u0437\u0430 \u043f\u0435\u0440\u0438\u043e\u0434 \u043e\u0442 1 \u043c\u0438\u043d\u0443\u0442\u0430. \u041f\u043e\u0432\u0442\u0430\u0440\u044f\u043c\u0435 \u0442\u043e\u0432\u0430 \u043e\u0442 6-10 \u043f\u044a\u0442\u0438.<strong> \u0426\u044f\u043b\u0430\u0442\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0449\u0435 \u0432\u0438 \u043e\u0442\u043d\u0435\u043c\u0435 \u043e\u043a\u043e\u043b\u043e 10 \u043c\u0438\u043d\u0443\u0442\u0438, \u043d\u043e \u0441 \u043d\u0435\u044f \u0449\u0435 \u0438\u0437\u0433\u043e\u0440\u0438\u0442\u0435 \u043f\u043e\u0432\u0435\u0447\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0438, \u043e\u0442\u043a\u043e\u043b\u043a\u043e\u0442\u043e \u043f\u0440\u0438 45 \u043c\u0438\u043d\u0443\u0442\u043d\u043e \u0431\u0430\u0432\u043d\u043e \u0431\u044f\u0433\u0430\u043d\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\">4. \u041d\u0435 \u0437\u0430\u043b\u044a\u0433\u0432\u0430\u0439\u0442\u0435 \u0441\u0430\u043c\u0438\u0442\u0435 \u0441\u0435\u0431\u0435 \u0441\u0438<\/h3>\n\n\n\n<p>\u041c\u043d\u043e\u0433\u043e \u0445\u043e\u0440\u0430 \u043d\u0435 \u0440\u0430\u0437\u0431\u0438\u0440\u0430\u0442 \u043a\u043e\u043b\u043a\u043e \u043c\u043d\u043e\u0433\u043e \u0441\u0430\u043c\u043e\u0437\u0430\u043b\u044a\u0433\u0432\u0430\u043d\u0435\u0442\u043e \u043c\u043e\u0436\u0435 \u0434\u0430 \u043f\u043e\u0432\u043b\u0438\u044f\u0435 \u0432\u044a\u0440\u0445\u0443 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438\u0442\u0435 \u0438\u043c. <strong>\u0414\u0440\u044a\u0436\u0442\u0435 \u0441\u0435 \u043a\u0430\u0442\u043e \u0448\u0430\u043c\u043f\u0438\u043e\u043d<\/strong>, \u0430\u043a\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u0431\u044a\u0434\u0435\u0442\u0435 \u0448\u0430\u043c\u043f\u0438\u043e\u043d. \u041a\u043e\u0433\u0430\u0442\u043e \u0441\u0442\u0440\u0438\u043a\u0442\u043d\u043e \u0441\u043f\u0430\u0437\u0432\u0430\u0442\u0435 \u0441\u0432\u043e\u044f \u043f\u043b\u0430\u043d, \u0449\u0435 \u0441\u044a\u0437\u0434\u0430\u0434\u0435\u0442\u0435 \u0441\u0430\u043c\u043e\u0434\u0438\u0441\u0446\u0438\u043f\u043b\u0438\u043d\u0430 \u043a\u0430\u043a\u0442\u043e \u043d\u0438\u043a\u043e\u0439 \u0434\u0440\u0443\u0433, \u0430 \u0442\u043e\u0432\u0430 \u0449\u0435 \u0434\u043e\u0432\u0435\u0434\u0435 \u0434\u043e \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438.<\/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. \u041e\u0432\u043b\u0430\u0434\u0435\u0439\u0442\u0435 \u043c\u0438\u0441\u044a\u043b\u0442\u0430 \u0441\u0438<\/h3>\n\n\n\n<p>\u0410\u043a\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u0432\u0438\u0434\u0438\u0442\u0435 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438, \u043f\u0440\u043e\u0443\u043c\u0435\u0439\u0442\u0435 \u0442\u043e\u0432\u0430 \u0441\u044a\u0441 \u0441\u044a\u0437\u043d\u0430\u043d\u0438\u0435\u0442\u043e \u0441\u0438. \u0412\u043c\u0435\u0441\u0442\u043e \u0441\u0430\u043c\u043e \u0434\u0430 \u043a\u0430\u0437\u0432\u0430\u0442\u0435: \u201c\u041d\u0435 \u0438\u0441\u043a\u0430\u043c \u0434\u0430 \u0441\u044a\u043c \u0434\u0435\u0431\u0435\u043b\/\u0430\u201d, \u043e\u0431\u0435\u0449\u0430\u0439\u0442\u0435 \u0441\u0438, \u0447\u0435&nbsp;<strong>\u0441\u043a\u043e\u0440\u043e \u0449\u0435 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0430\u0442\u0430 \u0444\u043e\u0440\u043c\u0430 \u0432 \u0436\u0438\u0432\u043e\u0442\u0430 \u0441\u0438<\/strong>. \u0410\u043a\u043e \u0443\u0441\u043f\u0435\u0435\u0442\u0435 \u0434\u0430 \u0443\u0431\u0435\u0434\u0438\u0442\u0435 \u0441\u044a\u0437\u043d\u0430\u043d\u0438\u0435\u0442\u043e \u0441\u0438, \u0447\u0435 \u0449\u0435 \u0438\u0437\u0433\u043e\u0440\u0438\u0442\u0435 \u043f\u043e\u0432\u0435\u0447\u0435 \u043c\u0430\u0437\u043d\u0438\u043d\u0438 \u0447\u0440\u0435\u0437 \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u0430 \u0434\u0435\u0439\u043d\u043e\u0441\u0442, \u043c\u0438\u0441\u044a\u043b\u0442\u0430 \u0432\u0438 \u0449\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0442\u043e\u0432\u0430 \u043d\u0430\u0438\u0441\u0442\u0438\u043d\u0430 \u0434\u0430 \u0441\u0435 \u0441\u043b\u0443\u0447\u0438. <span style=\"color: #ff6600; font-style: italic;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9F%D0%BB%D0%B0%D0%BD%D0%BE%D0%B2%D0%B5_%D0%B7%D0%B0_%D0%B1%D1%8A%D0%B4%D0%B5%D1%89%D0%B5%D1%82%D0%BE\"><\/span>\u041f\u043b\u0430\u043d\u043e\u0432\u0435 \u0437\u0430 \u0431\u044a\u0434\u0435\u0449\u0435\u0442\u043e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0412 \u043c\u043e\u043c\u0435\u043d\u0442\u0430 \u0436\u0438\u0432\u0435\u0435 \u0432 \u041a\u0430\u043d\u0430\u0434\u0430, \u043d\u043e \u0438\u0441\u043a\u0430 \u0434\u0430 \u0441\u0435 \u043f\u0440\u0435\u043c\u0435\u0441\u0442\u0438 \u0432 \u041a\u0430\u043b\u0438\u0444\u043e\u0440\u043d\u0438\u044f \u0432 \u0421\u0410\u0429.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201c\u0418\u0441\u043a\u0430\u043c \u0434\u0430 \u043f\u044a\u0442\u0443\u0432\u0430\u043c \u0438\u0437 \u0446\u0435\u043b\u0438\u044f \u0441\u0432\u044f\u0442 \u0438 \u0434\u0430 \u0441\u0435 \u0441\u0440\u0435\u0449\u0430\u043c \u0441 \u0445\u043e\u0440\u0430\u0442\u0430, \u043a\u043e\u0438\u0442\u043e \u043c\u0435 \u043f\u043e\u0434\u043a\u0440\u0435\u043f\u044f\u0442 \u0438 \u0441\u043b\u0435\u0434\u044f\u0442 \u0436\u0438\u0432\u043e\u0442\u0430 \u043c\u0438.\u201d \u041c\u0430\u0440\u043a \u0441\u0435 \u043d\u0430\u0434\u044f\u0432\u0430, \u0447\u0435 \u0441\u043b\u0435\u0434 5 \u0433\u043e\u0434\u0438\u043d\u0438 \u0449\u0435 \u0432\u0437\u0435\u043c\u0435 \u0443\u0447\u0430\u0441\u0442\u0438\u0435 \u0432 \u043d\u044f\u043a\u043e\u043b\u043a\u043e \u0444\u0438\u043b\u043c\u0430. \u0422\u043e\u0439 \u0438\u0441\u043a\u0430 \u0434\u0430 \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0430\u0432\u0430 \u0438 \u0437\u0430\u043d\u0430\u043f\u0440\u0435\u0434 \u0434\u0430 \u0432\u0434\u044a\u0445\u043d\u043e\u0432\u044f\u0432\u0430 \u0445\u043e\u0440\u0430\u0442\u0430, \u0434\u0430 \u0438\u043c \u043f\u043e\u043c\u0430\u0433\u0430 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u0430\u0442 \u0446\u0435\u043b\u0438\u0442\u0435 \u0441\u0438 &#8211; \u043d\u0435 \u0441\u0430\u043c\u043e \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438, \u043d\u043e \u0438 \u0442\u0435\u0437\u0438, \u043a\u043e\u0438\u0442\u043e \u0441\u0430 \u0441\u0438 \u043f\u043e\u0441\u0442\u0430\u0432\u0438\u043b\u0438 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0430\u0442 \u0432 \u0436\u0438\u0432\u043e\u0442\u0430. <span style=\"color: #ff6600;\"><em>[1]<\/em><\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-block-embed-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Become Limitless  - Marc Fitt Motivation\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/H-DJ8rAzBew?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p>\u0410\u043a\u043e \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430 \u0437\u0430 \u041c\u0430\u0440\u043a \u0435 \u0438\u043d\u0442\u0435\u0440\u0435\u0441\u043d\u0430 \u0437\u0430 \u0432\u0430\u0441, \u043f\u0440\u0435\u043f\u043e\u0440\u044a\u0447\u0432\u0430\u043c\u0435 \u0432\u0438 \u0434\u0430 \u043f\u043e\u0441\u0435\u0442\u0438\u0442\u0435 \u0438 \u043d\u0435\u0433\u043e\u0432\u0438\u044f&nbsp;<span style=\"color: #ff6600;\"><a title=\"marc fitt - youtube\" href=\"https:\/\/www.youtube.com\/user\/fitnesspageforall\/videos\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>youtube \u043a\u0430\u043d\u0430\u043b<\/strong><\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041a\u0430\u043a\u0432\u043e \u0435 \u043c\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u0438 \u0437\u0430 \u0442\u043e\u0437\u0438 \u0444\u0438\u0442\u043d\u0435\u0441 \u043c\u043e\u0434\u0435\u043b? <strong>\u041a\u0430\u043a\u0432\u043e \u043c\u0438\u0441\u043b\u0438\u0442\u0435<\/strong>&nbsp;\u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430\u0442\u0430 \u043c\u0443 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430 \u0438 \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u043d\u0438\u044f \u043c\u0443 \u0440\u0435\u0436\u0438\u043c? <strong>\u0421\u043f\u043e\u0434\u0435\u043b\u0435\u0442\u0435 \u043c\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u0441\u0438 \u0441 \u043d\u0430\u0441 <\/strong>\u0432 \u043a\u043e\u043c\u0435\u043d\u0442\u0430\u0440. \u0410\u043a\u043e \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430 \u0432\u0438 \u0435 \u0445\u0430\u0440\u0435\u0441\u0430\u043b\u0430,&nbsp;<strong>\u0441\u043f\u043e\u0434\u0435\u043b\u0435\u0442\u0435 \u044f \u0441 \u043f\u0440\u0438\u044f\u0442\u0435\u043b\u0438.<\/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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\u0440\u043a \u0424\u0438\u0442 \u0435 \u0444\u0438\u0442\u043d\u0435\u0441 \u0442\u0440\u0435\u043d\u044c\u043e\u0440 \u0438 \u043c\u043e\u0434\u0435\u043b, \u043a\u043e\u0439\u0442\u043e \u0449\u0435 \u0432\u0438 \u0437\u0430\u0432\u043b\u0430\u0434\u0435\u0435 \u0441\u044a\u0441 \u0441\u0432\u043e\u044f\u0442\u0430 \u0434\u0438\u0441\u0446\u0438\u043f\u043b\u0438\u043d\u0430. \u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430\u0442\u0430 \u043c\u0443 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430, \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u043d\u0438\u044f \u043c\u0443 \u0440\u0435\u0436\u0438\u043c \u0438 \u0441\u044a\u0432\u0435\u0442\u0438 \u0437\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043f\u043b\u043e\u0447\u043a\u0438.<\/p>\n","protected":false},"author":25,"featured_media":276477,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7783],"tags":[7669,6883,7477,6667],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-329072","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-lichnosti-vduhnovenie","8":"tag-7669","9":"tag-6883","10":"tag-7477","11":"tag-6667","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u041c\u0430\u0440\u043a \u0424\u0438\u0442 - \u043a\u0430\u043a \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u043c \u043f\u043b\u043e\u0447\u043a\u0438 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430 + \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u0435\u043d \u0440\u0435\u0436\u0438\u043c \u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u041c\u0430\u0440\u043a \u0424\u0438\u0442 \u0435 \u0444\u0438\u0442\u043d\u0435\u0441 \u0442\u0440\u0435\u043d\u044c\u043e\u0440 \u0438 \u043c\u043e\u0434\u0435\u043b, \u043a\u043e\u0439\u0442\u043e \u0449\u0435 \u0432\u0438 \u0437\u0430\u0432\u043b\u0430\u0434\u0435\u0435 \u0441\u044a\u0441 \u0441\u0432\u043e\u044f\u0442\u0430 \u0434\u0438\u0441\u0446\u0438\u043f\u043b\u0438\u043d\u0430. \u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430\u0442\u0430 \u043c\u0443 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430, \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u043d\u0438\u044f \u043c\u0443 \u0440\u0435\u0436\u0438\u043c \u0438 \u0441\u044a\u0432\u0435\u0442\u0438 \u0437\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043f\u043b\u043e\u0447\u043a\u0438.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u041c\u0430\u0440\u043a \u0424\u0438\u0442 - \u043a\u0430\u043a \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u043c \u043f\u043b\u043e\u0447\u043a\u0438 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430 + \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u0435\u043d \u0440\u0435\u0436\u0438\u043c \u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u041c\u0430\u0440\u043a \u0424\u0438\u0442 \u0435 \u0444\u0438\u0442\u043d\u0435\u0441 \u0442\u0440\u0435\u043d\u044c\u043e\u0440 \u0438 \u043c\u043e\u0434\u0435\u043b, \u043a\u043e\u0439\u0442\u043e \u0449\u0435 \u0432\u0438 \u0437\u0430\u0432\u043b\u0430\u0434\u0435\u0435 \u0441\u044a\u0441 \u0441\u0432\u043e\u044f\u0442\u0430 \u0434\u0438\u0441\u0446\u0438\u043f\u043b\u0438\u043d\u0430. \u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430\u0442\u0430 \u043c\u0443 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430, \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u043d\u0438\u044f \u043c\u0443 \u0440\u0435\u0436\u0438\u043c \u0438 \u0441\u044a\u0432\u0435\u0442\u0438 \u0437\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043f\u043b\u043e\u0447\u043a\u0438.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2019-02-21T15:21:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-07-28T17:03:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Navrh-bez-nazvu-27.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"\u041c\u0430\u0440\u043a \u0424\u0438\u0442 &#8211; \u043a\u0430\u043a \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u043c \u043f\u043b\u043e\u0447\u043a\u0438 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430 + \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u0435\u043d \u0440\u0435\u0436\u0438\u043c \u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430\",\"datePublished\":\"2019-02-21T15:21:00+00:00\",\"dateModified\":\"2023-07-28T17:03:28+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/\"},\"wordCount\":1798,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Navrh-bez-nazvu-27.png\",\"keywords\":[\"\u0438\u0437\u0432\u0435\u0441\u0442\u043d\u0438 \u0441\u043f\u043e\u0440\u0442\u0438\u0441\u0442\u0438\",\"\u043c\u043e\u0442\u0438\u0432\u0430\u0446\u0438\u044f\",\"\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\",\"\u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u0435\u043d \u043f\u043b\u0430\u043d\"],\"articleSection\":[\"\u041b\u0438\u0447\u043d\u043e\u0441\u0442\u0438 \u0438 \u0432\u0434\u044a\u0445\u043d\u043e\u0432\u0435\u043d\u0438\u0435\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/\",\"url\":\"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/\",\"name\":\"\u041c\u0430\u0440\u043a \u0424\u0438\u0442 - \u043a\u0430\u043a \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u043c \u043f\u043b\u043e\u0447\u043a\u0438 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430 + \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u0435\u043d \u0440\u0435\u0436\u0438\u043c \u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430 - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Navrh-bez-nazvu-27.png\",\"datePublished\":\"2019-02-21T15:21:00+00:00\",\"dateModified\":\"2023-07-28T17:03:28+00:00\",\"description\":\"\u041c\u0430\u0440\u043a \u0424\u0438\u0442 \u0435 \u0444\u0438\u0442\u043d\u0435\u0441 \u0442\u0440\u0435\u043d\u044c\u043e\u0440 \u0438 \u043c\u043e\u0434\u0435\u043b, \u043a\u043e\u0439\u0442\u043e \u0449\u0435 \u0432\u0438 \u0437\u0430\u0432\u043b\u0430\u0434\u0435\u0435 \u0441\u044a\u0441 \u0441\u0432\u043e\u044f\u0442\u0430 \u0434\u0438\u0441\u0446\u0438\u043f\u043b\u0438\u043d\u0430. \u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430\u0442\u0430 \u043c\u0443 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430, \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u043d\u0438\u044f \u043c\u0443 \u0440\u0435\u0436\u0438\u043c \u0438 \u0441\u044a\u0432\u0435\u0442\u0438 \u0437\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043f\u043b\u043e\u0447\u043a\u0438.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Navrh-bez-nazvu-27.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Navrh-bez-nazvu-27.png\",\"width\":1200,\"height\":628,\"caption\":\"Marc Fitt rad\u00ed, jak dos\u00e1hnout 6-pack + strava a tr\u00e9ninkov\u00fd pl\u00e1n\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"\u041c\u0430\u0440\u043a \u0424\u0438\u0442 &#8211; \u043a\u0430\u043a \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u043c \u043f\u043b\u043e\u0447\u043a\u0438 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430 + \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u0435\u043d \u0440\u0435\u0436\u0438\u043c \u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"\u041c\u0430\u0440\u043a \u0424\u0438\u0442 - \u043a\u0430\u043a \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u043c \u043f\u043b\u043e\u0447\u043a\u0438 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430 + \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u0435\u043d \u0440\u0435\u0436\u0438\u043c \u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430 - GymBeam Blog","description":"\u041c\u0430\u0440\u043a \u0424\u0438\u0442 \u0435 \u0444\u0438\u0442\u043d\u0435\u0441 \u0442\u0440\u0435\u043d\u044c\u043e\u0440 \u0438 \u043c\u043e\u0434\u0435\u043b, \u043a\u043e\u0439\u0442\u043e \u0449\u0435 \u0432\u0438 \u0437\u0430\u0432\u043b\u0430\u0434\u0435\u0435 \u0441\u044a\u0441 \u0441\u0432\u043e\u044f\u0442\u0430 \u0434\u0438\u0441\u0446\u0438\u043f\u043b\u0438\u043d\u0430. \u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430\u0442\u0430 \u043c\u0443 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430, \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u043d\u0438\u044f \u043c\u0443 \u0440\u0435\u0436\u0438\u043c \u0438 \u0441\u044a\u0432\u0435\u0442\u0438 \u0437\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043f\u043b\u043e\u0447\u043a\u0438.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/","og_type":"article","og_title":"\u041c\u0430\u0440\u043a \u0424\u0438\u0442 - \u043a\u0430\u043a \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u043c \u043f\u043b\u043e\u0447\u043a\u0438 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430 + \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u0435\u043d \u0440\u0435\u0436\u0438\u043c \u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430 - GymBeam Blog","og_description":"\u041c\u0430\u0440\u043a \u0424\u0438\u0442 \u0435 \u0444\u0438\u0442\u043d\u0435\u0441 \u0442\u0440\u0435\u043d\u044c\u043e\u0440 \u0438 \u043c\u043e\u0434\u0435\u043b, \u043a\u043e\u0439\u0442\u043e \u0449\u0435 \u0432\u0438 \u0437\u0430\u0432\u043b\u0430\u0434\u0435\u0435 \u0441\u044a\u0441 \u0441\u0432\u043e\u044f\u0442\u0430 \u0434\u0438\u0441\u0446\u0438\u043f\u043b\u0438\u043d\u0430. \u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430\u0442\u0430 \u043c\u0443 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430, \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u043d\u0438\u044f \u043c\u0443 \u0440\u0435\u0436\u0438\u043c \u0438 \u0441\u044a\u0432\u0435\u0442\u0438 \u0437\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043f\u043b\u043e\u0447\u043a\u0438.","og_url":"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/","og_site_name":"GymBeam Blog","article_published_time":"2019-02-21T15:21:00+00:00","article_modified_time":"2023-07-28T17:03:28+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Navrh-bez-nazvu-27.png","type":"image\/png"}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/#article","isPartOf":{"@id":"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"\u041c\u0430\u0440\u043a \u0424\u0438\u0442 &#8211; \u043a\u0430\u043a \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u043c \u043f\u043b\u043e\u0447\u043a\u0438 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430 + \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u0435\u043d \u0440\u0435\u0436\u0438\u043c \u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430","datePublished":"2019-02-21T15:21:00+00:00","dateModified":"2023-07-28T17:03:28+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/"},"wordCount":1798,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Navrh-bez-nazvu-27.png","keywords":["\u0438\u0437\u0432\u0435\u0441\u0442\u043d\u0438 \u0441\u043f\u043e\u0440\u0442\u0438\u0441\u0442\u0438","\u043c\u043e\u0442\u0438\u0432\u0430\u0446\u0438\u044f","\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430","\u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u0435\u043d \u043f\u043b\u0430\u043d"],"articleSection":["\u041b\u0438\u0447\u043d\u043e\u0441\u0442\u0438 \u0438 \u0432\u0434\u044a\u0445\u043d\u043e\u0432\u0435\u043d\u0438\u0435"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/","url":"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/","name":"\u041c\u0430\u0440\u043a \u0424\u0438\u0442 - \u043a\u0430\u043a \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u043c \u043f\u043b\u043e\u0447\u043a\u0438 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430 + \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u0435\u043d \u0440\u0435\u0436\u0438\u043c \u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430 - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Navrh-bez-nazvu-27.png","datePublished":"2019-02-21T15:21:00+00:00","dateModified":"2023-07-28T17:03:28+00:00","description":"\u041c\u0430\u0440\u043a \u0424\u0438\u0442 \u0435 \u0444\u0438\u0442\u043d\u0435\u0441 \u0442\u0440\u0435\u043d\u044c\u043e\u0440 \u0438 \u043c\u043e\u0434\u0435\u043b, \u043a\u043e\u0439\u0442\u043e \u0449\u0435 \u0432\u0438 \u0437\u0430\u0432\u043b\u0430\u0434\u0435\u0435 \u0441\u044a\u0441 \u0441\u0432\u043e\u044f\u0442\u0430 \u0434\u0438\u0441\u0446\u0438\u043f\u043b\u0438\u043d\u0430. \u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430\u0442\u0430 \u043c\u0443 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430, \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u043d\u0438\u044f \u043c\u0443 \u0440\u0435\u0436\u0438\u043c \u0438 \u0441\u044a\u0432\u0435\u0442\u0438 \u0437\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043f\u043b\u043e\u0447\u043a\u0438.","breadcrumb":{"@id":"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Navrh-bez-nazvu-27.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Navrh-bez-nazvu-27.png","width":1200,"height":628,"caption":"Marc Fitt rad\u00ed, jak dos\u00e1hnout 6-pack + strava a tr\u00e9ninkov\u00fd pl\u00e1n"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.bg\/blog\/marc-fitt-plochki-na-korema-hranitelen-rezhim-trenirovachna-programa\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"\u041c\u0430\u0440\u043a \u0424\u0438\u0442 &#8211; \u043a\u0430\u043a \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u043c \u043f\u043b\u043e\u0447\u043a\u0438 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430 + \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u0435\u043d \u0440\u0435\u0436\u0438\u043c \u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/329072","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=329072"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/329072\/revisions"}],"predecessor-version":[{"id":481566,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/329072\/revisions\/481566"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/276477"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=329072"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=329072"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=329072"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=329072"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=329072"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}