{"id":333401,"date":"2021-08-17T15:48:00","date_gmt":"2021-08-17T13:48:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=333401"},"modified":"2023-09-01T13:27:16","modified_gmt":"2023-09-01T11:27:16","slug":"13-najefikasnijih-vezbi-sa-loptom-za-pilates","status":"publish","type":"post","link":"https:\/\/gymbeam.rs\/blog\/13-najefikasnijih-vezbi-sa-loptom-za-pilates\/","title":{"rendered":"13 \u043d\u0430\u0458\u0435\u0444\u0438\u043a\u0430\u0441\u043d\u0438\u0458\u0438\u0445 \u0432\u0435\u0436\u0431\u0438 \u0441\u0430 \u043b\u043e\u043f\u0442\u043e\u043c \u0437\u0430 \u043f\u0438\u043b\u0430\u0442\u0435\u0441"},"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.rs\/blog\/13-najefikasnijih-vezbi-sa-loptom-za-pilates\/#1_%D0%9F%D0%BE%D1%82%D0%B8%D1%81%D0%B0%D0%BA_%D0%B7%D0%B0_%D1%80%D0%B0%D0%BC%D0%B5%D0%BD%D0%B0\" title=\"1. \u041f\u043e\u0442\u0438\u0441\u0430\u043a \u0437\u0430 \u0440\u0430\u043c\u0435\u043d\u0430\">1. \u041f\u043e\u0442\u0438\u0441\u0430\u043a \u0437\u0430 \u0440\u0430\u043c\u0435\u043d\u0430<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.rs\/blog\/13-najefikasnijih-vezbi-sa-loptom-za-pilates\/#2_%D0%A2%D1%80%D0%B8%D1%86%D0%B5%D0%BF%D1%81_%D0%B5%D0%BA%D1%81%D1%82%D0%B5%D0%BD%D0%B7%D0%B8%D1%98%D0%B0\" title=\"2. \u0422\u0440\u0438\u0446\u0435\u043f\u0441 \u0435\u043a\u0441\u0442\u0435\u043d\u0437\u0438\u0458\u0430\">2. \u0422\u0440\u0438\u0446\u0435\u043f\u0441 \u0435\u043a\u0441\u0442\u0435\u043d\u0437\u0438\u0458\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.rs\/blog\/13-najefikasnijih-vezbi-sa-loptom-za-pilates\/#3_Chest_Fly_%D1%81%D0%B0_%D0%B1%D1%83%D1%87%D0%B8%D1%86%D0%BE%D0%BC\" title=\"3. Chest Fly \u0441\u0430 \u0431\u0443\u0447\u0438\u0446\u043e\u043c\">3. Chest Fly \u0441\u0430 \u0431\u0443\u0447\u0438\u0446\u043e\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.rs\/blog\/13-najefikasnijih-vezbi-sa-loptom-za-pilates\/#4_%D0%9A%D1%80%D1%83%D0%B6%D0%B5%D1%9A%D0%B5\" title=\"4. \u041a\u0440\u0443\u0436\u0435\u045a\u0435\">4. \u041a\u0440\u0443\u0436\u0435\u045a\u0435<\/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.rs\/blog\/13-najefikasnijih-vezbi-sa-loptom-za-pilates\/#5_%D0%A1%D0%BA%D0%BB%D0%B5%D0%BA%D0%BE%D0%B2%D0%B8\" title=\"5. \u0421\u043a\u043b\u0435\u043a\u043e\u0432\u0438\">5. \u0421\u043a\u043b\u0435\u043a\u043e\u0432\u0438<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.rs\/blog\/13-najefikasnijih-vezbi-sa-loptom-za-pilates\/#6_%D0%9F%D0%BE%D1%82%D0%B8%D1%81%D1%86%D0%B8_%D1%81%D0%B0_%D0%B1%D1%83%D1%87%D0%B8%D1%86%D0%B0%D0%BC%D0%B0_%D0%B8%D0%B7_%D1%80%D0%B0%D0%B2%D0%BD%D0%BE%D0%B3_%D0%B4%D0%BE_%D0%BA%D0%BE%D1%81%D0%BE%D0%B3_%D0%BF%D0%BE%D0%BB%D0%BE%D0%B6%D0%B0%D1%98%D0%B0\" title=\"6. \u041f\u043e\u0442\u0438\u0441\u0446\u0438 \u0441\u0430 \u0431\u0443\u0447\u0438\u0446\u0430\u043c\u0430 \u0438\u0437 \u0440\u0430\u0432\u043d\u043e\u0433 \u0434\u043e \u043a\u043e\u0441\u043e\u0433 \u043f\u043e\u043b\u043e\u0436\u0430\u0458\u0430\">6. \u041f\u043e\u0442\u0438\u0441\u0446\u0438 \u0441\u0430 \u0431\u0443\u0447\u0438\u0446\u0430\u043c\u0430 \u0438\u0437 \u0440\u0430\u0432\u043d\u043e\u0433 \u0434\u043e \u043a\u043e\u0441\u043e\u0433 \u043f\u043e\u043b\u043e\u0436\u0430\u0458\u0430<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.rs\/blog\/13-najefikasnijih-vezbi-sa-loptom-za-pilates\/#7_%D0%9E%D0%B1%D1%80%D0%BD%D1%83%D1%82%D0%B8_%D1%82%D1%80%D0%B1%D1%83%D1%88%D1%9A%D0%B0%D1%86%D0%B8\" title=\"7. \u041e\u0431\u0440\u043d\u0443\u0442\u0438 \u0442\u0440\u0431\u0443\u0448\u045a\u0430\u0446\u0438\">7. \u041e\u0431\u0440\u043d\u0443\u0442\u0438 \u0442\u0440\u0431\u0443\u0448\u045a\u0430\u0446\u0438<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.rs\/blog\/13-najefikasnijih-vezbi-sa-loptom-za-pilates\/#8_%D0%A7%D1%83%D1%87%D1%9A%D0%B5%D0%B2%D0%B8_%D1%81%D0%B0_%D1%81%D0%BA%D0%BE%D0%BA%D0%BE%D0%B2%D0%B8%D0%BC%D0%B0\" title=\"8. \u0427\u0443\u0447\u045a\u0435\u0432\u0438 \u0441\u0430 \u0441\u043a\u043e\u043a\u043e\u0432\u0438\u043c\u0430\">8. \u0427\u0443\u0447\u045a\u0435\u0432\u0438 \u0441\u0430 \u0441\u043a\u043e\u043a\u043e\u0432\u0438\u043c\u0430<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.rs\/blog\/13-najefikasnijih-vezbi-sa-loptom-za-pilates\/#9_Hamstring_and_Glutes_Bridge%D0%9C%D0%BE%D1%81%D1%82\" title=\"9. Hamstring and Glutes Bridge\/\u041c\u043e\u0441\u0442\">9. Hamstring and Glutes Bridge\/\u041c\u043e\u0441\u0442<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.rs\/blog\/13-najefikasnijih-vezbi-sa-loptom-za-pilates\/#10_%D0%95%D0%BA%D1%81%D1%82%D0%B5%D0%BD%D0%B7%D0%B8%D1%98%D0%B0_%D0%BA%D1%83%D0%BA%D0%BE%D0%B2%D0%B0_%D1%83_%D0%BB%D0%B5%D0%B6%D0%B5%D1%9B%D0%B5%D0%BC_%D0%BF%D0%BE%D0%BB%D0%BE%D0%B6%D0%B0%D1%98%D1%83_%D1%81%D0%B0_%D1%81%D0%B0%D0%B2%D0%B8%D1%98%D0%B5%D0%BD%D0%B8%D0%BC_%D0%BA%D0%BE%D0%BB%D0%B5%D0%BD%D0%B8%D0%BC%D0%B0\" title=\"10. \u0415\u043a\u0441\u0442\u0435\u043d\u0437\u0438\u0458\u0430 \u043a\u0443\u043a\u043e\u0432\u0430 \u0443 \u043b\u0435\u0436\u0435\u045b\u0435\u043c \u043f\u043e\u043b\u043e\u0436\u0430\u0458\u0443 \u0441\u0430 \u0441\u0430\u0432\u0438\u0458\u0435\u043d\u0438\u043c \u043a\u043e\u043b\u0435\u043d\u0438\u043c\u0430\">10. \u0415\u043a\u0441\u0442\u0435\u043d\u0437\u0438\u0458\u0430 \u043a\u0443\u043a\u043e\u0432\u0430 \u0443 \u043b\u0435\u0436\u0435\u045b\u0435\u043c \u043f\u043e\u043b\u043e\u0436\u0430\u0458\u0443 \u0441\u0430 \u0441\u0430\u0432\u0438\u0458\u0435\u043d\u0438\u043c \u043a\u043e\u043b\u0435\u043d\u0438\u043c\u0430<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.rs\/blog\/13-najefikasnijih-vezbi-sa-loptom-za-pilates\/#11_Crunch_and_Leg_Curl_%D0%9A%D0%BB%D0%B0%D1%81%D0%B8%D1%87%D0%BD%D0%B8_%D1%82%D1%80%D0%B1%D1%83%D1%88%D1%9A%D0%B0%D1%86%D0%B8_%D0%B8_%D0%BD%D0%BE%D0%B6%D0%BD%D0%B8_%D0%BF%D1%80%D0%B5%D0%B3%D0%B8%D0%B1\" title=\"11. Crunch and Leg Curl \/  \u041a\u043b\u0430\u0441\u0438\u0447\u043d\u0438 \u0442\u0440\u0431\u0443\u0448\u045a\u0430\u0446\u0438 \u0438 \u043d\u043e\u0436\u043d\u0438 \u043f\u0440\u0435\u0433\u0438\u0431\">11. Crunch and Leg Curl \/  \u041a\u043b\u0430\u0441\u0438\u0447\u043d\u0438 \u0442\u0440\u0431\u0443\u0448\u045a\u0430\u0446\u0438 \u0438 \u043d\u043e\u0436\u043d\u0438 \u043f\u0440\u0435\u0433\u0438\u0431<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.rs\/blog\/13-najefikasnijih-vezbi-sa-loptom-za-pilates\/#12_%D0%9F%D1%80%D0%B5%D0%B3%D0%B8%D0%B1%D0%B8_%D0%BD%D0%BE%D0%B3%D1%83_%D0%B4%D0%BE%D0%BA_%D0%BB%D0%B5%D0%B6%D0%B8%D1%82%D0%B5_%D0%BD%D0%B0_%D1%81%D1%82%D0%BE%D0%BC%D0%B0%D0%BA%D1%83\" title=\"12. \u041f\u0440\u0435\u0433\u0438\u0431\u0438 \u043d\u043e\u0433\u0443 \u0434\u043e\u043a \u043b\u0435\u0436\u0438\u0442\u0435 \u043d\u0430 \u0441\u0442\u043e\u043c\u0430\u043a\u0443\">12. \u041f\u0440\u0435\u0433\u0438\u0431\u0438 \u043d\u043e\u0433\u0443 \u0434\u043e\u043a \u043b\u0435\u0436\u0438\u0442\u0435 \u043d\u0430 \u0441\u0442\u043e\u043c\u0430\u043a\u0443<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.rs\/blog\/13-najefikasnijih-vezbi-sa-loptom-za-pilates\/#13_%D0%A1%D1%82%D0%BE%D0%BF%D0%B0%D0%BB%D0%B0_%D0%BD%D0%B0_%D0%BB%D0%BE%D0%BF%D1%82%D0%B8\" title=\"13. \u0421\u0442\u043e\u043f\u0430\u043b\u0430 \u043d\u0430 \u043b\u043e\u043f\u0442\u0438\">13. \u0421\u0442\u043e\u043f\u0430\u043b\u0430 \u043d\u0430 \u043b\u043e\u043f\u0442\u0438<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u041a\u0430\u043e \u0448\u0442\u043e \u0437\u043d\u0430\u0442\u0435, \u0432\u0435\u0436\u0431\u0430\u045a\u0435 \u0441\u0430 \u043b\u043e\u043f\u0442\u043e\u043c \u0437\u0430 \u043f\u0438\u043b\u0430\u0442\u0435\u0441 \u043d\u0435\u045b\u0435 \u0441\u0430\u043c\u043e \u043f\u043e\u0431\u043e\u0459\u0448\u0430\u0442\u0438 \u0432\u0430\u0448\u0443 \u0441\u0442\u0430\u0431\u0438\u043b\u043d\u043e\u0441\u0442, \u0432\u0435\u045b \u045b\u0435 \u0438 \u043e\u0458\u0430\u0447\u0430\u0442\u0438 \u0432\u0430\u0448\u0435 \u043c\u0438\u0448\u0438\u045b\u0435. \u0414\u0430\u043d\u0430\u0441 \u045b\u0435\u043c\u043e \u0432\u0430\u043c \u043f\u043e\u043a\u0430\u0437\u0430\u0442\u0438 \u0458\u043e\u0448 <strong>13 \u0435\u0444\u0438\u043a\u0430\u0441\u043d\u0438\u0445 \u0432\u0435\u0436\u0431\u0438<\/strong> \u0441\u0430 \u043b\u043e\u043f\u0442\u043e\u043c \u0437\u0430 \u043f\u0438\u043b\u0430\u0442\u0435\u0441. \u041e\u0441\u0438\u043c \u0442\u043e\u0433\u0430, \u043e\u0434\u043b\u0438\u0447\u043d\u043e \u045b\u0435\u0442\u0435 \u0441\u0435 \u0437\u0430\u0431\u0430\u0432\u0438\u0442\u0438 \u0434\u043e\u043a \u0440\u0430\u0434\u0438\u0442\u0435 \u043e\u0432\u0435 \u0432\u0435\u0436\u0431\u0435.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u041f\u0440\u0435 \u043d\u0435\u0433\u043e \u0448\u0442\u043e \u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0434\u0430 \u0432\u0435\u0436\u0431\u0430\u0442\u0435<\/strong> \u0441\u0430 \u043b\u043e\u043f\u0442\u043e\u043c \u0437\u0430 \u043f\u0438\u043b\u0430\u0442\u0435\u0441, \u043f\u0440\u043e\u0432\u0435\u0440\u0438\u0442\u0435 \u0434\u0430 \u043b\u0438 \u0432\u0430\u043c \u043e\u0434\u0433\u043e\u0432\u0430\u0440\u0430. \u0421\u0430\u043c\u043e \u0441\u0435\u0434\u0438\u0442\u0435 \u043d\u0430 \u045a\u0443 \u0438 \u0430\u043a\u043e \u0441\u0443 \u0432\u0430\u043c \u043a\u043e\u043b\u0435\u043d\u0430 \u0438 \u043a\u0443\u043a\u043e\u0432\u0438 \u043f\u043e\u0434 \u043f\u0440\u0430\u0432\u0438\u043c \u0443\u0433\u043b\u043e\u043c, \u043d\u0430\u0448\u043b\u0438 \u0441\u0442\u0435 <em>&#8220;\u043f\u0440\u0430\u0432\u0443&#8221;.<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%D0%9F%D0%BE%D1%82%D0%B8%D1%81%D0%B0%D0%BA_%D0%B7%D0%B0_%D1%80%D0%B0%D0%BC%D0%B5%D0%BD%D0%B0\"><\/span>1. \u041f\u043e\u0442\u0438\u0441\u0430\u043a \u0437\u0430 \u0440\u0430\u043c\u0435\u043d\u0430<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0421\u043f\u0440\u0435\u043c\u0438\u0442\u0435 \u0441\u0435, \u0440\u0443\u043a\u0435 \u045b\u0435 \u0432\u0430\u043c \u0432\u0435\u0436\u0431\u0430\u0442\u0438. \u041f\u043e\u0442\u0438\u0441\u0430\u043a \u0437\u0430 \u0440\u0430\u043c\u0435\u043d\u0430 \u043d\u0430 \u043b\u043e\u043f\u0442\u0438 \u0437\u0430 \u043f\u0438\u043b\u0430\u0442\u0435\u0441 \u043d\u0435 \u0437\u0430\u0445\u0432\u0430\u0442\u0430 \u0441\u0430\u043c\u043e \u0440\u0443\u043a\u0435, \u0432\u0435\u045b \u0438 \u0446\u0435\u043e \u0446\u0435\u043d\u0442\u0430\u0440 \u0432\u0430\u0448\u0435\u0433 \u0442\u0435\u043b\u0430. \u041e\u0432\u0430 \u0432\u0435\u0436\u0431\u0430 \u0441\u0435 \u043d\u0430\u0458\u0432\u0438\u0448\u0435 \u0444\u043e\u043a\u0443\u0441\u0438\u0440\u0430 \u043d\u0430 <strong>\u0434\u0435\u043b\u0442\u043e\u0438\u0434\u043d\u0435 \u043c\u0438\u0448\u0438\u045b\u0435,<\/strong> \u0430\u043b\u0438 \u0434\u0430 \u0431\u0438\u0441\u0442\u0435 \u0438\u0437\u0431\u0435\u0433\u043b\u0438 \u0444\u043b\u0443\u043a\u0442\u0443\u0430\u0446\u0438\u0458\u0435 \u043b\u043e\u043f\u0442\u0435 \u043c\u043e\u0440\u0430\u0442\u0435 <strong>\u0430\u043d\u0433\u0430\u0436\u043e\u0432\u0430\u0442\u0438 \u0438 \u0441\u0432\u043e\u0458 \u0441\u0442\u0440\u0443\u043a.<\/strong> \u0423\u0437\u043c\u0438\u0442\u0435 \u0431\u0443\u0447\u0438\u0446\u0443 \u0441 \u0458\u0435\u0434\u043d\u043e\u043c \u0440\u0443\u043a\u043e\u043c \u0438 \u0433\u0443\u0440\u043d\u0438\u0442\u0435 \u0458\u0435 \u043f\u0440\u0435\u043c\u0430 \u0433\u043e\u0440\u0435. \u0423 \u0438\u0441\u0442\u043e \u0432\u0440\u0435\u043c\u0435 <strong>\u0437\u0430\u0442\u0435\u0433\u043d\u0438\u0442\u0435 \u0441\u0442\u043e\u043c\u0430\u043a<\/strong> \u0438 \u0437\u0430\u0434\u0440\u0436\u0438\u0442\u0435 \u043d\u0430\u043f\u0435\u0442\u043e\u0441\u0442 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0438\u043c\u0430. <strong>\u041f\u043e\u043d\u043e\u0432\u0438\u0442\u0435 \u043e\u043d\u043e\u043b\u0438\u043a\u043e \u043f\u0443\u0442\u0430 \u043a\u043e\u043b\u0438\u043a\u043e \u043c\u043e\u0436\u0435\u0442\u0435.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-668560880.jpg\" alt=\"\u041f\u043e\u0442\u0438\u0441\u0430\u043a \u0437\u0430 \u0440\u0430\u043c\u0435\u043d\u0430\" width=\"843\" height=\"562\" title=\"\u041f\u043e\u0442\u0438\u0441\u0430\u043a \u0437\u0430 \u0440\u0430\u043c\u0435\u043d\u0430\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%D0%A2%D1%80%D0%B8%D1%86%D0%B5%D0%BF%D1%81_%D0%B5%D0%BA%D1%81%D1%82%D0%B5%D0%BD%D0%B7%D0%B8%D1%98%D0%B0\"><\/span>2. \u0422\u0440\u0438\u0446\u0435\u043f\u0441 \u0435\u043a\u0441\u0442\u0435\u043d\u0437\u0438\u0458\u0430<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041e\u0432\u0430 \u0432\u0435\u0436\u0431\u0430 \u0441\u0435 \u0444\u043e\u043a\u0443\u0441\u0438\u0440\u0430 \u043d\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u0435 \u0438 \u0434\u043e\u0431\u0440\u0430 \u0458\u0435 \u0438 \u0437\u0430 \u043c\u0443\u0448\u043a\u0430\u0440\u0446\u0435 \u0438 \u0437\u0430 \u0436\u0435\u043d\u0435. \u041e\u043f\u0448\u0442\u0435 \u0438\u0441\u0442\u0435\u0437\u0430\u045a\u0435 \u043b\u0430\u043a\u0442\u0430 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u043e \u0458\u0435 \u0437\u0430 <strong>\u043a\u043e\u043d\u0442\u0440\u0430\u043a\u0446\u0438\u0458\u0435 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u0430.<\/strong> \u0410\u043b\u0438 \u043f\u043e\u0442\u0440\u0443\u0434\u0438\u0442\u0435 \u0441\u0435 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u043d\u0430\u0458\u0432\u0435\u045b\u0435 \u043c\u043e\u0433\u0443\u045b\u0435 \u0438\u0441\u0442\u0435\u0437\u0430\u045a\u0435. <strong>\u041f\u043e\u043d\u043e\u0432\u0438\u0442\u0435 \u043e\u043d\u043e\u043b\u0438\u043a\u043e \u043f\u0443\u0442\u0430 \u043a\u043e\u043b\u0438\u043a\u043e \u043c\u043e\u0436\u0435\u0442\u0435.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-681761898.jpg\" alt=\"\u0422\u0440\u0438\u0446\u0435\u043f\u0441 \u0435\u043a\u0441\u0442\u0435\u043d\u0437\u0438\u0458\u0430\" width=\"843\" height=\"562\" title=\"\u0422\u0440\u0438\u0446\u0435\u043f\u0441 \u0435\u043a\u0441\u0442\u0435\u043d\u0437\u0438\u0458\u0430\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"49009,30209,36058,49246,36280,36073,48997,44941,36286\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Chest_Fly_%D1%81%D0%B0_%D0%B1%D1%83%D1%87%D0%B8%D1%86%D0%BE%D0%BC\"><\/span>3. Chest Fly \u0441\u0430 \u0431\u0443\u0447\u0438\u0446\u043e\u043c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041e\u0432\u0430 \u0432\u0435\u0436\u0431\u0430 \u0458\u0435 \u043f\u043e\u0433\u043e\u0434\u043d\u0430 \u0437\u0430 \u0440\u0430\u0437\u0432\u043e\u0458 \u0443\u043d\u0443\u0442\u0440\u0430\u0448\u045a\u0438\u0445 \u0438 \u0441\u043f\u043e\u0459\u043d\u0438\u0445 \u043c\u0438\u0448\u0438\u045b\u0430 \u0433\u0440\u0443\u0434\u043d\u043e\u0433 \u043a\u043e\u0448\u0430. \u0412\u0435\u0436\u0431\u0430\u045a\u0435\u043c \u043d\u0430 \u043b\u043e\u043f\u0442\u0438 \u043f\u043e\u0431\u043e\u0459\u0448\u0430\u045b\u0435\u0442\u0435 \u043e\u043f\u0441\u0435\u0433 \u043a\u0440\u0435\u0442\u0430\u045a\u0430, \u0430\u043b\u0438 \u0430\u043a\u043e \u0441\u0442\u0435 \u043d\u0435\u0438\u0441\u043a\u0443\u0441\u043d\u0438, <strong>\u0442\u0440\u0435\u0431\u0430 \u0434\u0430 \u0431\u0443\u0434\u0435\u0442\u0435 \u043e\u043f\u0440\u0435\u0437\u043d\u0438.<\/strong> \u041d\u0435 \u043f\u0440\u0443\u0436\u0430\u0458\u0442\u0435 \u0440\u0443\u043a\u0435 \u043f\u0440\u0435\u0432\u0438\u0448\u0435 \u0458\u0430\u043a\u043e \u0434\u0430 \u043d\u0435 \u0438\u0441\u0442\u0435\u0433\u043d\u0435\u0442\u0435 \u043c\u0438\u0448\u0438\u045b\u0435 \u0440\u0430\u043c\u0435\u043d\u0430 \u0438 \u0437\u0433\u043b\u043e\u0431\u043e\u0432\u0435 \u043b\u0430\u043a\u0442\u0430. <strong>\u041f\u043e\u043d\u043e\u0432\u0438\u0442\u0435 \u043e\u043d\u043e\u043b\u0438\u043a\u043e \u043f\u0443\u0442\u0430 \u043a\u043e\u043b\u0438\u043a\u043e \u043c\u043e\u0436\u0435\u0442\u0435.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-471735745.jpg\" alt=\"Chest Fly \u0441\u0430 \u0431\u0443\u0447\u0438\u0446\u043e\u043c\" width=\"843\" height=\"562\" title=\"Chest Fly \u0441\u0430 \u0431\u0443\u0447\u0438\u0446\u043e\u043c\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%D0%9A%D1%80%D1%83%D0%B6%D0%B5%D1%9A%D0%B5\"><\/span>4. \u041a\u0440\u0443\u0436\u0435\u045a\u0435<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041e\u0441\u043b\u043e\u043d\u0438\u0437\u0442\u0435 \u0441\u0435 \u043d\u0430 \u043f\u043e\u0434\u043b\u0430\u043a\u0442\u0438\u0446\u0435 &#8211; \u0443 plank \u043d\u0430 \u043b\u043e\u043f\u0442\u0438 \u0438 \u0440\u0443\u043a\u0430\u043c\u0430 \u043b\u0430\u0433\u0430\u043d\u043e \u0440\u0430\u0434\u0438\u0442\u0435 \u043a\u0440\u0443\u0433\u043e\u0432\u0435 \u0443 \u043e\u0431\u0430 \u0441\u043c\u0435\u0440\u0430, \u0434\u0440\u0436\u0435\u045b\u0438 core <strong>\u0447\u0432\u0440\u0441\u0442\u0438\u043c<\/strong> \u0438 \u043f\u043e\u0434\u0438\u0433\u043d\u0443\u0442\u0438\u043c. <strong>\u041f\u043e\u0447\u0435\u0442\u043d\u0438\u0446\u0438 \u0442\u0440\u0435\u0431\u0430 \u0434\u0430&nbsp; \u043f\u043e\u043d\u0430\u0432\u0459\u0430\u0458\u0443 10 \u043f\u0443\u0442\u0430, \u0430 \u043d\u0430\u043f\u0440\u0435\u0434\u043d\u0438\u0458\u0438 15 \u0434\u043e 20 \u043f\u0443\u0442\u0430.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%D0%A1%D0%BA%D0%BB%D0%B5%D0%BA%D0%BE%D0%B2%D0%B8\"><\/span>5. \u0421\u043a\u043b\u0435\u043a\u043e\u0432\u0438<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0421\u043a\u043b\u0435\u043a\u043e\u0432\u0438 \u043d\u0430 \u043b\u043e\u043f\u0442\u0438 \u0434\u043e\u0434\u0430\u0442\u043d\u043e \u043e\u0442\u0435\u0436\u0430\u0432\u0430\u0458\u0443 \u043a\u043b\u0430\u0441\u0438\u0447\u043d\u0435 \u0441\u043a\u043b\u0435\u043a\u043e\u0432\u0435. Christie McGonagle \u0438\u0437 &nbsp;Model Fitness \u043a\u043e\u0440\u0438\u0441\u0442\u0438 \u043c\u043e\u0434\u0438\u0444\u0438\u043a\u0430\u0446\u0438\u0458\u0443 \u043e\u0432\u0435 \u0432\u0435\u0436\u0431\u0435 \u0434\u0430 \u0438\u0437\u043e\u043b\u0443\u0458\u0435 \u043f\u043e\u043a\u0440\u0435\u0442\u0435. \u041f\u0440\u0435\u0434\u043b\u0430\u0436\u0435 \u0434\u0430 \u0441\u0435 \u043d\u0435 \u0432\u0440\u0430\u045b\u0430\u0442\u0435 \u0443 plank \u043f\u043e\u043b\u043e\u0436\u0430\u0458 \u043a\u0430\u0434\u0430 \u0440\u0430\u0434\u0438\u0442\u0435 \u0441\u043a\u043b\u0435\u043a\u043e\u0432\u0435. \u041e\u0441\u0442\u0430\u043d\u0438\u0442\u0435 \u0443 \u043f\u043e\u043b\u043e\u0436\u0430\u0458\u0443 5-10 \u0441\u0435\u043a\u0443\u043d\u0434\u0438. \u041f\u043e\u043d\u043e\u0432\u0438\u0442\u0435 \u043e\u043d\u043e\u043b\u0438\u043a\u043e \u043f\u0443\u0442\u0430 \u043a\u043e\u043b\u0438\u043a\u043e \u043c\u043e\u0436\u0435\u0442\u0435.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-875565394.jpg\" alt=\"\u0421\u043a\u043b\u0435\u043a\u043e\u0432\u0438\" width=\"843\" height=\"572\" title=\"\u0421\u043a\u043b\u0435\u043a\u043e\u0432\u0438\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%D0%9F%D0%BE%D1%82%D0%B8%D1%81%D1%86%D0%B8_%D1%81%D0%B0_%D0%B1%D1%83%D1%87%D0%B8%D1%86%D0%B0%D0%BC%D0%B0_%D0%B8%D0%B7_%D1%80%D0%B0%D0%B2%D0%BD%D0%BE%D0%B3_%D0%B4%D0%BE_%D0%BA%D0%BE%D1%81%D0%BE%D0%B3_%D0%BF%D0%BE%D0%BB%D0%BE%D0%B6%D0%B0%D1%98%D0%B0\"><\/span>6. \u041f\u043e\u0442\u0438\u0441\u0446\u0438 \u0441\u0430 \u0431\u0443\u0447\u0438\u0446\u0430\u043c\u0430 \u0438\u0437 \u0440\u0430\u0432\u043d\u043e\u0433 \u0434\u043e \u043a\u043e\u0441\u043e\u0433 \u043f\u043e\u043b\u043e\u0436\u0430\u0458\u0430<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041b\u0435\u0437\u0438\u0442\u0435 \u043d\u0430 \u043b\u043e\u043f\u0442\u0443 \u0442\u0430\u043a\u043e \u0434\u0430 \u0433\u043e\u0440\u045a\u0438 \u0434\u0435\u043e \u043b\u0435\u0452\u0430 \u0431\u0443\u0434\u0435 \u043d\u0430 \u045a\u043e\u0458 &#8211; \u0434\u043e\u045a\u0438 \u0434\u0435\u043e \u043b\u0435\u0452\u0430 \u0438 \u0437\u0430\u0434\u045a\u0438\u0446\u0430 \u043e\u0441\u0442\u0430\u0458\u0443 \u043b\u0430\u0431\u0430\u0432\u043e \u043e\u0441\u043b\u043e\u045a\u0435\u043d\u0438. \u0422\u043e \u0458\u0435 \u0438\u0441\u0442\u0438 \u043f\u043e\u043b\u043e\u0436\u0430\u0458 \u0443 \u043a\u043e\u0458\u0435\u043c \u0431\u0438\u0441\u0442\u0435 \u0431\u0438\u043b\u0438 \u0434\u0430 \u0440\u0430\u0434\u0438\u0442\u0435 <strong>\u043f\u043e\u0442\u0438\u0441\u0430\u043a \u0441\u0430 \u0431\u0443\u0447\u0438\u0446\u0430\u043c\u0430 \u043d\u0430 \u043a\u043b\u0443\u043f\u0438<\/strong>, \u043e\u0441\u0438\u043c \u0447\u0438\u045a\u0435\u043d\u0438\u0446\u0435 \u0434\u0430 \u0432\u0430\u043c \u0458\u0435 \u0434\u043e\u045a\u0438 \u0434\u0438\u043e \u043b\u0435\u0452\u0430 \u043d\u0438\u0458\u0435 \u043d\u0430 \u043a\u043b\u0443\u043f\u0438. \u0418\u0437 \u043e\u0432\u0435 \u043f\u043e\u0437\u0438\u0446\u0438\u0458\u0435, \u0433\u0443\u0440\u043d\u0438\u0442\u0435 \u0442\u0435\u0436\u0438\u043d\u0443 \u043f\u0440\u0435\u043c\u0430 \u0433\u043e\u0440\u0435. \u041f\u0440\u0435 \u043d\u0435\u0433\u043e \u0448\u0442\u043e \u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0434\u0430 \u0441\u043f\u0443\u0448\u0442\u0430\u0442\u0435 \u0431\u0443\u0447\u0438\u0446\u0443, \u0441\u043f\u0443\u0441\u0442\u0438\u0442\u0435 <strong>\u0437\u0430\u0434\u045a\u0438\u0446\u0443 \u043f\u0440\u0435\u043c\u0430 \u0442\u043b\u0443,<\/strong> \u043e\u0434\u043d\u043e\u0441\u043d\u043e \u0443 \u043f\u043e\u043b\u043e\u0436\u0430\u0458 \u043f\u043e\u0442\u0438\u0441\u043a\u0430 \u0441\u0430 \u043a\u043e\u0441\u0435 \u043a\u043b\u0443\u043f\u0435.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0414\u043e\u043a \u0441\u0442\u0435 \u0443 \u043a\u043e\u0441\u043e\u043c \u043f\u043e\u043b\u043e\u0436\u0430\u0458\u0443, \u043f\u043e\u043b\u0430\u043a\u043e \u0441\u043f\u0443\u0448\u0442\u0430\u0458\u0442\u0435 \u0431\u0443\u0447\u0438\u0446\u0443. \u0421\u0430\u0434\u0430 \u043a\u0430\u0434\u0430 \u0441\u0442\u0435 \u043f\u043e\u0442\u043f\u0443\u043d\u043e \u0441\u043f\u0443\u0441\u0442\u0438\u043b\u0438 \u0431\u0443\u0447\u0438\u0446\u0443, \u043f\u043e\u043c\u0435\u0440\u0438\u0442\u0435 \u043a\u0443\u043a\u043e\u0432\u0435 \u043d\u0430\u0437\u0430\u0434 \u0443 \u043b\u0435\u0436\u0435\u045b\u0438 \u043f\u043e\u043b\u043e\u0436\u0430\u0458 \u0443 \u0440\u0430\u0432\u043d\u0438\u043d\u0438. \u041f\u043e\u043d\u043e\u0432\u043e \u0433\u0443\u0440\u043d\u0438\u0442\u0435 \u0431\u0443\u0447\u0438\u0446\u0435 \u043d\u0430\u0433\u043e\u0440\u0435 \u0438 \u043f\u043e\u043d\u043e\u0432\u0438\u0442\u0435 \u0446\u0435\u043e \u043f\u043e\u0441\u0442\u0443\u043f\u0430\u043a. <strong>\u0423\u0440\u0430\u0434\u0438\u0442\u0435 10 \u0434\u043e 20 \u043f\u043e\u043d\u0430\u0432\u0459\u0430\u045a\u0430.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201e\u0408\u0430\u0447\u0438 \u0441\u0442\u0435 \u0443 \u043b\u0435\u0436\u0435\u045b\u0435\u043c \u043f\u043e\u043b\u043e\u0436\u0430\u0458\u0443. \u0410\u043a\u043e \u043e\u0434\u0433\u0443\u0440\u043d\u0435\u0442\u0435 \u0442\u0435\u0436\u0438\u043d\u0443 \u0438\u0437 \u043b\u0435\u0436\u0435\u045b\u0435\u0433 \u043f\u043e\u043b\u043e\u0436\u0430\u0458\u0430, \u0430 \u0437\u0430\u0442\u0438\u043c \u043f\u0440\u0435\u0452\u0435\u0442\u0435 \u0443 \u043d\u0430\u0433\u043d\u0443\u0442\u0438 \u043f\u043e\u043b\u043e\u0436\u0430\u0458, \u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u0440\u0435\u043e\u043f\u0442\u0435\u0440\u0435\u0442\u0438\u0442\u0438 \u043c\u0438\u0448\u0438\u045b\u0435 \u0435\u043a\u0441\u0446\u0435\u043d\u0442\u0440\u0438\u0447\u043d\u0438\u0458\u0435 \u0441\u0430 \u0432\u0435\u045b\u0438\u043c \u043e\u0442\u043f\u043e\u0440\u043e\u043c \u043d\u0435\u0433\u043e \u0438\u043d\u0430\u0447\u0435. \u0415\u043a\u0441\u0446\u0435\u043d\u0442\u0440\u0438\u0447\u043d\u0438 \u0434\u0438\u043e \u043f\u043e\u043d\u0430\u0432\u0459\u0430\u045a\u0430 \u0432\u0440\u043b\u043e \u0458\u0435 \u0432\u0430\u0436\u0430\u043d \u0437\u0430 \u0440\u0430\u0441\u0442 \u043c\u0438\u0448\u0438\u045b\u0430 \u0438 \u043e\u0432\u043e \u0458\u0435 \u043e\u0434\u043b\u0438\u0447\u0430\u043d \u043d\u0430\u0447\u0438\u043d \u0434\u0430 \u0442\u043e \u0443\u0447\u0438\u043d\u0438\u0442\u0435 \u0443\u0437 \u043f\u043e\u043c\u043e\u045b \u0448\u0432\u0430\u0458\u0446\u0430\u0440\u0441\u043a\u0435 \u043b\u043e\u043f\u0442\u0435&nbsp; \u201c.<\/p>\n\n\n\n<p>&#8211; Jason Ferrugia, \u0442\u0440\u0435\u043d\u0435\u0440<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%D0%9E%D0%B1%D1%80%D0%BD%D1%83%D1%82%D0%B8_%D1%82%D1%80%D0%B1%D1%83%D1%88%D1%9A%D0%B0%D1%86%D0%B8\"><\/span>7. \u041e\u0431\u0440\u043d\u0443\u0442\u0438 \u0442\u0440\u0431\u0443\u0448\u045a\u0430\u0446\u0438<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0414\u0430 \u043b\u0438 \u043f\u0430\u0442\u0438\u0442\u0435 \u043e\u0434 \u0445\u0440\u043e\u043d\u0438\u0447\u043d\u0438\u0445 <strong>\u0431\u043e\u043b\u043e\u0432\u0430 \u0443 \u043b\u0435\u0452\u0438\u043c\u0430?<\/strong> \u0410\u043a\u043e \u0434\u0430, \u043e\u043d\u0434\u0430 \u0458\u0435 \u043e\u0432\u0430 \u0432\u0435\u0436\u0431\u0430 \u0437\u0430 \u0432\u0430\u0441. \u0423\u043a\u0459\u0443\u0447\u0443\u0458\u0435\u043c\u043e \u0438\u0441\u0442\u0435 \u043c\u0438\u0448\u0438\u045b\u0435 \u043a\u0430\u043e \u043a\u043e\u0434 Salabhasana \u0432\u0430\u0440\u0438\u0458\u0430\u0446\u0438\u0458\u0435, \u0430\u043b\u0438 \u043a\u0430\u0434\u0430 \u043a\u043e\u0440\u0438\u0441\u0442\u0438\u043c\u043e \u043b\u043e\u043f\u0442\u0443 \u043f\u043e\u0434\u0438\u0436\u0435\u043c\u043e \u0441\u0435 \u0437\u0430 \u043d\u0435\u043a\u043e\u043b\u0438\u043a\u043e \u0441\u0442\u0435\u043f\u0435\u043d\u0438 \u0432\u0438\u0448\u0435.<strong> \u0423\u0440\u0430\u0434\u0438\u0442\u0435 8 \u0434\u043e 10 \u043f\u043e\u043d\u0430\u0432\u0459\u0430\u045a\u0430 \u043f\u043e \u0441\u0435\u0442\u0443.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-686278024.jpg\" alt=\"\u041e\u0431\u0440\u043d\u0443\u0442\u0438 \u0442\u0440\u0431\u0443\u0448\u045a\u0430\u0446\u0438\" width=\"843\" height=\"562\" title=\"\u041e\u0431\u0440\u043d\u0443\u0442\u0438 \u0442\u0440\u0431\u0443\u0448\u045a\u0430\u0446\u0438\"\/><\/figure><\/div>\n\n\n\n<p>\u0417\u0430\u0442\u0438\u043c, \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u0438\u045b\u0435\u043c\u043e \u0432<strong>\u0435\u0436\u0431\u0435 \u0437\u0430 \u0434\u043e\u045a\u0438 \u0434\u0435\u043e \u043b\u0435\u0452\u0430 \u0441\u0430 \u043b\u043e\u043f\u0442\u043e\u043c \u0437\u0430 \u043f\u0438\u043b\u0430\u0442\u0435\u0441.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%D0%A7%D1%83%D1%87%D1%9A%D0%B5%D0%B2%D0%B8_%D1%81%D0%B0_%D1%81%D0%BA%D0%BE%D0%BA%D0%BE%D0%B2%D0%B8%D0%BC%D0%B0\"><\/span>8. \u0427\u0443\u0447\u045a\u0435\u0432\u0438 \u0441\u0430 \u0441\u043a\u043e\u043a\u043e\u0432\u0438\u043c\u0430<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041e\u0432\u0430\u0458 \u043f\u043e\u043a\u0440\u0435\u0442 \u0458\u0435 \u0432\u0435\u043e\u043c\u0430 <strong>\u0431\u0440\u0437 \u0438 \u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u0430\u043d.<\/strong> \u0414\u0440\u0436\u0438\u0442\u0435 \u043b\u043e\u043f\u0442\u0443 \u043d\u0430 \u043d\u0438\u0432\u043e\u0443 \u0433\u0440\u0443\u0434\u0438, \u0441\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u0441\u0435 \u0443 \u043f\u043e\u043b\u043e\u0436\u0430\u0458 \u0447\u0443\u0447\u045a\u0430. \u0414\u0440\u0436\u0438\u0442\u0435 \u0440\u0443\u043a\u0435 \u0434\u0430\u0459\u0435 \u043e\u0434 \u0442\u0435\u043b\u0430 \u0442\u043e\u043a\u043e\u043c \u0441\u043a\u043e\u043a\u0430. \u041f\u043e\u0432\u0443\u0446\u0438\u0442\u0435 \u0444\u0438\u0442\u0431\u0430\u043b\u043b \u043d\u0430\u0437\u0430\u0434 \u0434\u043e \u0433\u0440\u0443\u0434\u0438 \u0434\u043e\u043a \u0441\u0435 \u0432\u0440\u0430\u045b\u0430\u0442\u0435 \u0443 \u043f\u043e\u043b\u043e\u0436\u0430\u0458 \u0447\u0443\u0447\u045a\u0430. <strong>\u041f\u043e\u0447\u0435\u0442\u043d\u0438\u0446\u0438 \u043f\u043e\u043d\u0430\u0432\u0459\u0430\u0458\u0443 10 \u043f\u0443\u0442\u0430, \u043d\u0430\u043f\u0440\u0435\u0434\u043d\u0438\u0458\u0438 15 \u0434\u043e 20 \u043f\u0443\u0442\u0430.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Hamstring_and_Glutes_Bridge%D0%9C%D0%BE%D1%81%D1%82\"><\/span>9. Hamstring and Glutes Bridge\/\u041c\u043e\u0441\u0442<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0410\u043a\u0442\u0438\u0432\u043d\u0430 \u0441\u0442\u043e\u043f\u0430\u043b\u0430 \u0441\u0443 \u043a\u0459\u0443\u0447 \u0437\u0430 \u0441\u0438\u0433\u0443\u0440\u0430\u043d&nbsp; \u043c\u043e\u0441\u0442. \u041a\u043e\u0440\u0438\u0441\u0442\u0438\u0442\u0435 \u043b\u043e\u043f\u0442\u0443 \u0434\u0430 \u0431\u0438\u0441\u0442\u0435 \u0441\u0435 \u0443\u0441\u0440\u0435\u0434\u0441\u0440\u0435\u0434\u0438\u043b\u0438 \u043d\u0430 \u0441\u0432\u043e\u0458\u0435<strong> \u043b\u043e\u0436\u0435 \u0438 \u0432\u0435\u0436\u0431\u0430\u043b\u0438 \u0441\u0432\u043e\u0458\u0443 \u0437\u0430\u0434\u045a\u0438\u0446\u0443.<\/strong> \u0423 \u043f\u043e\u0447\u0435\u0442\u043a\u0443 \u043b\u0435\u0436\u0438\u0442\u0435 \u043d\u0430 \u043b\u0435\u0452\u0438\u043c\u0430 \u0438 \u043f\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u0435 \u043b\u043e\u043f\u0442\u0443\u0438\u0441\u043f\u043e\u0434 \u043f\u0435\u0442\u0430. \u0420\u0443\u043a\u0435 \u043e\u0441\u0442\u0430\u0458\u0443 \u0440\u0430\u0432\u043d\u0435 \u043d\u0430 \u0437\u0435\u043c\u0459\u0438 \u0434\u043e\u043a \u043f\u043e\u0434\u0438\u0436\u0435\u0442\u0435 \u043a\u0443\u043a\u043e\u0432\u0435 \u043f\u0440\u0435\u043c\u0430 \u0433\u043e\u0440\u0435. \u0423\u043f\u0430\u043c\u0442\u0438\u0442\u0435 \u0434\u0430 \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0442\u0435 \u0441\u0432\u043e\u0458\u0443 \u0437\u0430\u0434\u045a\u0438\u0446\u0443. \u041d\u0430\u043f\u0440\u0435\u0434\u043d\u0438\u0458\u0438 \u043c\u043e\u0433\u0443 \u043f\u043e\u0431\u043e\u0459\u0448\u0430\u0442\u0438 \u0441\u0432\u043e\u0458\u0435 \u0432\u0435\u0436\u0431\u0430\u045a\u0435 \u043f\u043e\u0434\u0438\u0437\u0430\u045a\u0435\u043c \u0458\u0435\u0434\u043d\u0435 \u043d\u043e\u0433\u0435 \u0434\u043e\u043a \u0441\u0443 \u0443 \u043f\u043e\u043b\u043e\u0436\u0430\u0458\u0443&nbsp; \u043c\u043e\u0441\u0442\u0430. <strong>\u041d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 15 \u0434\u043e 20 \u043c\u043e\u0441\u0442\u043e\u0432\u0430.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-614014696.jpg\" alt=\"Hamstring and Glutes Bridge\/\u041c\u043e\u0441\u0442\" width=\"843\" height=\"562\" title=\"Hamstring and Glutes Bridge\/\u041c\u043e\u0441\u0442\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_%D0%95%D0%BA%D1%81%D1%82%D0%B5%D0%BD%D0%B7%D0%B8%D1%98%D0%B0_%D0%BA%D1%83%D0%BA%D0%BE%D0%B2%D0%B0_%D1%83_%D0%BB%D0%B5%D0%B6%D0%B5%D1%9B%D0%B5%D0%BC_%D0%BF%D0%BE%D0%BB%D0%BE%D0%B6%D0%B0%D1%98%D1%83_%D1%81%D0%B0_%D1%81%D0%B0%D0%B2%D0%B8%D1%98%D0%B5%D0%BD%D0%B8%D0%BC_%D0%BA%D0%BE%D0%BB%D0%B5%D0%BD%D0%B8%D0%BC%D0%B0\"><\/span>10. \u0415\u043a\u0441\u0442\u0435\u043d\u0437\u0438\u0458\u0430 \u043a\u0443\u043a\u043e\u0432\u0430 \u0443 \u043b\u0435\u0436\u0435\u045b\u0435\u043c \u043f\u043e\u043b\u043e\u0436\u0430\u0458\u0443 \u0441\u0430 \u0441\u0430\u0432\u0438\u0458\u0435\u043d\u0438\u043c \u043a\u043e\u043b\u0435\u043d\u0438\u043c\u0430<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041e\u0432\u0430 \u0432\u0435\u0436\u0431\u0430 \u0458\u0435 \u0458\u043e\u0448 \u0458\u0435\u0434\u043d\u0430 \u0432\u0430\u0440\u0438\u0458\u0430\u0446\u0438\u0458\u0430 \u043c\u043e\u0441\u0442\u0430. \u041b\u0435\u0437\u0438\u0442\u0435 \u043d\u0430 \u043f\u043e\u0434, \u0441\u0442\u0430\u0432\u0438\u0442\u0435 \u043b\u0438\u0441\u0442\u043e\u0432\u0435 \u043d\u0430 \u043b\u043e\u043f\u0442\u0443, \u0440\u0443\u043a\u0435 \u0441\u0430 \u0441\u0442\u0440\u0430\u043d\u0435, \u0434\u043b\u0430\u043d\u043e\u0432\u0438 \u0442\u0440\u0435\u0431\u0430\u0458\u0443 \u0431\u0438\u0442\u0438 \u043e\u043a\u0440\u0435\u043d\u0443\u0442\u0438 \u043f\u0440\u0435\u043c\u0430 \u0433\u043e\u0440\u0435. \u041f\u043e\u0434\u0438\u0433\u043d\u0438\u0442\u0435 \u043a\u0443\u043a\u043e\u0432\u0435 \u0434\u043e\u043a \u043d\u0435 \u0434\u043e\u0452\u0435\u0442\u0435 \u0434\u043e \u043f\u0440\u0430\u0432\u0435 <strong>\u043b\u0438\u043d\u0438\u0458\u0435, \u0441\u0442\u043e\u043f\u0430\u043b\u0430-\u043a\u0443\u043a\u043e\u0432\u0438-\u0440\u0430\u043c\u0435\u043d\u0430.<\/strong> \u0414\u0440\u0436\u0438\u0442\u0435 \u043a\u0443\u043a\u043e\u0432\u0435 \u043f\u043e\u0434\u0438\u0433\u043d\u0443\u0442\u0438\u043c\u0430 \u0438 \u043f\u043e\u0432\u0443\u0446\u0438\u0442\u0435 \u043b\u043e\u043f\u0442\u0443 \u0441\u0430\u0432\u0438\u0458\u0430\u0458\u0443\u045b\u0438 \u043a\u043e\u043b\u0435\u043d\u0430. \u041a\u0443\u043a\u043e\u0432\u0438 \u0431\u0438 \u0442\u0440\u0435\u0431\u0430\u043b\u0438 \u043e\u0441\u0442\u0430\u0442\u0438 \u0443 \u043b\u0438\u043d\u0438\u0458\u0438 \u0441 \u0440\u0430\u043c\u0435\u043d\u0438\u043c\u0430 \u0438 \u043a\u043e\u043b\u0435\u043d\u0438\u043c\u0430. \u041d\u0435 \u0434\u043e\u0437\u0432\u043e\u043b\u0438\u0442\u0435 \u0434\u0430 \u0432\u0430\u043c \u0437\u0430\u0434\u045a\u0438\u0446\u0430 \u043f\u0430\u0434\u043d\u0435 \u043d\u0430 \u043f\u043e\u0434! \u041f\u043e\u043b\u0430\u043a\u043e \u0438\u0441\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043d\u043e\u0433\u0435 \u0438 \u0441\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u0441\u0442\u0440\u0443\u043a \u0443 \u043f\u043e\u0447\u0435\u0442\u043d\u0438 \u043f\u043e\u043b\u043e\u0436\u0430\u0458. \u041f\u043e\u043d\u043e\u0432\u0438\u0442\u0435 \u0432\u0435\u0436\u0431\u0443 <strong>15 \u0434\u043e 20 \u043f\u0443\u0442\u0430.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0434\u0440\u0436\u0430\u0447-\u0443\u0433\u043d\u0435\u0436\u0452\u0438\u0432\u0430\u045a\u0430 wp-block-embed-\u0434\u0440\u0436\u0430\u0447-\u0443\u0433\u043d\u0435\u0436\u0452\u0438\u0432\u0430\u045a\u0430 wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Supine Hip Extension with Knee Flexion\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/GQlnEulA3Fg?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=\"11_Crunch_and_Leg_Curl_%D0%9A%D0%BB%D0%B0%D1%81%D0%B8%D1%87%D0%BD%D0%B8_%D1%82%D1%80%D0%B1%D1%83%D1%88%D1%9A%D0%B0%D1%86%D0%B8_%D0%B8_%D0%BD%D0%BE%D0%B6%D0%BD%D0%B8_%D0%BF%D1%80%D0%B5%D0%B3%D0%B8%D0%B1\"><\/span>11. Crunch and Leg Curl \/  \u041a\u043b\u0430\u0441\u0438\u0447\u043d\u0438 \u0442\u0440\u0431\u0443\u0448\u045a\u0430\u0446\u0438 \u0438 \u043d\u043e\u0436\u043d\u0438 \u043f\u0440\u0435\u0433\u0438\u0431<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041e\u0432\u0430 \u0432\u0435\u0436\u0431\u0430 \u0458\u0435 &#8220;\u0434\u0432\u0430 \u0443 \u0458\u0435\u0434\u043d\u043e\u043c&#8221;, \u0444\u043e\u043a\u0443\u0441\u0438\u0440\u0430\u0458\u0443\u045b\u0438 \u0441\u0435 \u043d\u0430 <strong>\u0442\u0440\u0431\u0443\u0448\u043d\u0435 \u043c\u0438\u0448\u0438\u045b\u0435 \u0438 \u043c\u0438\u0448\u0438\u045b\u0435 \u043d\u043e\u0433\u0443.<\/strong> \u041f\u043e\u0447\u043d\u0438\u0442\u0435 \u0441\u0430 \u043b\u0435\u0452\u0438\u043c\u0430 \u043d\u0430 \u0442\u043b\u0443, \u0434\u0440\u0436\u0435\u045b\u0438 \u0441\u0442\u043e\u043f\u0430\u043b\u0430 \u0440\u0430\u0432\u043d\u043e, \u0430 \u043f\u0435\u0442\u0435 \u043d\u0430 \u043b\u043e\u043f\u0442\u0438. \u0421\u0442\u0430\u0432\u0438 \u0440\u0443\u043a\u0435 \u0438\u0437\u0430 \u0433\u043b\u0430\u0432\u0435. \u0423\u0434\u0430\u0445\u043d\u0438\u0442\u0435 \u0438 \u0438\u0437\u0434\u0430\u0445\u043d\u0438\u0442\u0435 \u043f\u0440\u0438\u0432\u043b\u0430\u0447\u0435\u045b\u0438 \u043a\u043e\u043b\u0435\u043d\u0430 \u0433\u0440\u0443\u0434\u0438\u043c\u0430. <strong>\u041e\u0441\u0442\u0430\u043d\u0438\u0442\u0435 \u0443 \u043e\u0432\u043e\u043c \u043f\u043e\u043b\u043e\u0436\u0430\u0458\u0443 3 \u0441\u0435\u043a\u0443\u043d\u0434\u0435<\/strong> \u0438 \u0432\u0440\u0430\u0442\u0438\u0442\u0435 \u0441\u0435 \u0443 \u043f\u0440\u0432\u043e\u0431\u0438\u0442\u043d\u0438 \u043f\u043e\u043b\u043e\u0436\u0430\u0458. \u0422\u043e \u0458\u0435 \u043f\u043e\u043f\u0443\u0442 \u043e\u0431\u0438\u0447\u043d\u0438\u0445 \u0442\u0440\u0431\u0443\u0448\u045a\u0430\u043a\u0430, \u0430\u043b\u0438 \u0441 \u0442\u043e\u043c \u0440\u0430\u0437\u043b\u0438\u043a\u043e\u043c \u0448\u0442\u043e \u0441\u0442\u043e\u043f\u0430\u043b\u0430 \u0434\u0440\u0436\u0438\u0442\u0435 \u043d\u0430 \u043b\u043e\u043f\u0442\u0438. \u041a\u043b\u0438\u043a\u043d\u0438\u0442\u0435 <a class=\"ek-link\" href=\"https:\/\/www.ibodyfit.com\/sample-exercises-v2.php?step=3&amp;video=crunchwithlegcurl.flv&amp;ipod=1&amp;hires=1&amp;exerciseCatId=1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u043e\u0432\u0434\u0435<\/a> \u0438 \u043f\u043e\u0433\u043b\u0435\u0434\u0430\u0458\u0442\u0435 \u0442\u0440\u0431\u0443\u0448\u045a\u0430\u043a\u0435 \u0438 \u043d\u043e\u0436\u043d\u0438 \u043f\u0440\u0435\u0433\u0438\u0431 \u0441\u0430&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.ibodyfit.com\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Franklin\u2019s iBodyFit<\/a>. <strong>\u0423\u0440\u0430\u0434\u0438\u0442\u0435 15 \u0434\u043e 20 \u043f\u043e\u043d\u0430\u0432\u0459\u0430\u045a\u0430.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_%D0%9F%D1%80%D0%B5%D0%B3%D0%B8%D0%B1%D0%B8_%D0%BD%D0%BE%D0%B3%D1%83_%D0%B4%D0%BE%D0%BA_%D0%BB%D0%B5%D0%B6%D0%B8%D1%82%D0%B5_%D0%BD%D0%B0_%D1%81%D1%82%D0%BE%D0%BC%D0%B0%D0%BA%D1%83\"><\/span>12. \u041f\u0440\u0435\u0433\u0438\u0431\u0438 \u043d\u043e\u0433\u0443 \u0434\u043e\u043a \u043b\u0435\u0436\u0438\u0442\u0435 \u043d\u0430 \u0441\u0442\u043e\u043c\u0430\u043a\u0443<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041e\u0458\u0430\u0447\u0430\u0458\u0442\u0435 \u0434\u043e\u045a\u0438 \u0434\u0435\u043e \u043b\u0435\u0452\u0430 \u043e\u0432\u0438\u043c <strong>\u043b\u0430\u0433\u0430\u043d\u0438\u043c \u043f\u043e\u043a\u0440\u0435\u0442\u043e\u043c.<\/strong> \u0421\u0442\u0430\u0432\u0438\u0442\u0435 \u043b\u043e\u043f\u0442\u0443 \u0438\u0441\u043f\u043e\u0434 \u043a\u0443\u043a\u043e\u0432\u0430 \u0431\u043b\u0438\u0437\u0443 \u043f\u0443\u043f\u043a\u0430, \u0430 \u0440\u0443\u043a\u0435 \u043e\u0441\u0442\u0430\u0432\u0438\u0442\u0435 \u043d\u0430 \u0437\u0435\u043c\u0459\u0438 \u0443 \u0440\u0430\u0432\u043d\u0438 \u0441\u0430 \u0440\u0430\u043c\u0435\u043d\u0438\u043c\u0430. \u041f\u043e\u0431\u0440\u0438\u043d\u0438\u0442\u0435 \u0441\u0435 \u0434\u0430 \u043c\u043e\u0436\u0435\u0442\u0435 \u0441\u043b\u043e\u0431\u043e\u0434\u043d\u043e \u0434\u0430 \u043f\u043e\u043c\u0435\u0440\u0430\u0442\u0435 \u0441\u0442\u043e\u043f\u0430\u043b\u0430. \u041f\u0440\u0441\u0442\u0438 \u0442\u0440\u0435\u0431\u0430\u0458\u0443 \u0433\u043b\u0435\u0434\u0430\u0442\u0438 \u043f\u0440\u0435\u043c\u0430 \u0442\u043b\u0443, \u0434\u0440\u0436\u0438\u0442\u0435 \u0441\u0442\u043e\u043f\u0430\u043b\u0430 \u0440\u0430\u0432\u043d\u043e \u0442\u043e\u043a\u043e\u043c \u0438\u0437\u0434\u0438\u0441\u0430\u0458\u0430, \u0430 \u0437\u0430\u0442\u0438\u043c \u043f\u043e\u0434\u0438\u0433\u043d\u0438\u0442\u0435 \u0441\u0442\u043e\u043f\u0430\u043b\u0430 \u043f\u0440\u0435\u043c\u0430 \u043f\u043b\u0430\u0444\u043e\u043d\u0443 &#8211; <strong>\u0448\u0442\u043e \u0458\u0435 \u0432\u0438\u0448\u0435 \u043c\u043e\u0433\u0443\u045b\u0435.<\/strong> \u0423\u0434\u0430\u0445\u043d\u0438\u0442\u0435 \u0434\u043e\u043a \u043f\u043e\u043b\u0430\u043a\u043e \u0441\u043f\u0443\u0448\u0442\u0430\u0442\u0435 \u043d\u043e\u0433\u0435. <a class=\"ek-link\" href=\"https:\/\/www.sparkpeople.com\/resource\/videos-detail.asp?video=100\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u041f\u043e\u0433\u043b\u0435\u0434\u0430\u0458\u0442\u0435 \u043e\u0432\u0443 \u0432\u0435\u0436\u0431\u0443 \u043e\u0432\u0434\u0435.<\/a> \u041e\u0432\u0430 \u0432\u0435\u0436\u0431\u0430 \u0441\u0435 \u0431\u0430\u0432\u0438 \u0441\u043f\u043e\u0440\u0438\u043c \u0438 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0441\u0430\u043d\u0438\u043c \u043f\u043e\u043a\u0440\u0435\u0442\u0438\u043c\u0430. \u0417\u0431\u043e\u0433 \u0442\u043e\u0433\u0430 \u043d\u0435 \u0442\u0440\u0435\u0431\u0430 \u0431\u0440\u0437\u043e \u043f\u043e\u0434\u0438\u0437\u0430\u0442\u0438 \u043d\u043e\u0433\u0435 \u0438 \u0432\u0430\u0440\u0430\u0442\u0438. \u041f\u043e\u043a\u0443\u0448\u0430\u0458\u0442\u0435 \u0434\u0430 \u0443\u0440\u0430\u0434\u0438\u0442\u0435 <strong>15 \u0434\u043e 20 \u0441\u043f\u043e\u0440\u0438\u0445 \u043f\u043e\u043d\u0430\u0432\u0459\u0430\u045a\u0430.<\/strong><\/p>\n\n\n\n<p>&nbsp;<\/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=\"13_%D0%A1%D1%82%D0%BE%D0%BF%D0%B0%D0%BB%D0%B0_%D0%BD%D0%B0_%D0%BB%D0%BE%D0%BF%D1%82%D0%B8\"><\/span>13. \u0421\u0442\u043e\u043f\u0430\u043b\u0430 \u043d\u0430 \u043b\u043e\u043f\u0442\u0438<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041b\u0435\u0437\u0438\u0442\u0435 \u043d\u0430 \u0442\u043b\u043e, \u0441\u0430\u0432\u0438\u0458\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0430 \u0438 \u0441\u0442\u0430\u0432\u0438\u0442\u0435 \u043b\u0438\u0441\u0442\u043e\u0432\u0435 \u043d\u0430 \u043b\u043e\u043f\u0442\u0443. \u041f\u043e\u0431\u0440\u0438\u043d\u0438\u0442\u0435 \u0441\u0435 \u0434\u0430 \u0458\u0435 \u043b\u043e\u043f\u0442\u0430 \u0448\u0442\u043e \u0431\u043b\u0438\u0436\u0435 \u0432\u0430\u0448\u043e\u0458 \u0437\u0430\u0434\u045a\u0438\u0446\u0438. \u0418\u0441\u043f\u0440\u0443\u0436\u0438\u0442\u0435 \u0440\u0443\u043a\u0435 \u0441\u0430 \u0441\u0442\u0440\u0430\u043d\u0435 \u0442\u0435\u043b\u0430 <strong>\u0434\u043b\u0430\u043d\u043e\u0432\u0438\u043c\u0430 \u043e\u043a\u0440\u0435\u043d\u0443\u0442\u0438\u043c \u043f\u0440\u0435\u043c\u0430 \u0433\u043e\u0440\u0435,<\/strong> \u0430 \u0438\u0434\u0435\u0430\u043b\u043d\u043e \u0431\u0438 \u0431\u0438\u043b\u043e \u0434\u0430 \u0441\u0443 \u0443 \u0440\u0430\u0441\u043f\u043e\u043d\u0443 \u043e\u0434 45 \u0441\u0442\u0435\u043f\u0435\u043d\u0438. \u0417\u0430\u0442\u0432\u043e\u0440\u0438\u0442\u0435 \u043e\u0447\u0438 \u0438 <strong>\u043e\u0434\u043c\u043e\u0440\u0438\u0442\u0435 \u0441\u0435 5 \u0434\u043e 15 \u043c\u0438\u043d\u0443\u0442\u0430.<\/strong> \u0422\u043e \u0458\u0435 \u043e\u0434\u043b\u0438\u0447\u043d\u0430 <strong>\u0440\u0435\u0433\u0435\u043d\u0435\u0440\u0430\u0442\u0438\u0432\u043d\u0430 \u043f\u043e\u0437\u0430<\/strong> \u043a\u043e\u0458\u0430 \u045b\u0435 \u0432\u0430\u043c \u043a\u043e\u0440\u0438\u0441\u0442\u0438\u0442\u0438 \u043d\u0430\u043a\u043e\u043d \u043d\u0430\u043f\u043e\u0440\u043d\u043e\u0433 \u0434\u0430\u043d\u0430 \u0438\u043b\u0438 \u043a\u0430\u0434\u0430 \u043c\u043e\u0440\u0430\u0442\u0435 \u0434\u0430 \u043e\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u043d\u0435\u0440\u0432\u043d\u0438 \u0441\u0438\u0441\u0442\u0435\u043c.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-827280490.jpg\" alt=\"\u0421\u0442\u043e\u043f\u0430\u043b\u0430 \u043d\u0430 \u043b\u043e\u043f\u0442\u0438\" width=\"843\" height=\"562\" title=\"\u0421\u0442\u043e\u043f\u0430\u043b\u0430 \u043d\u0430 \u043b\u043e\u043f\u0442\u0438\"\/><\/figure><\/div>\n\n\n\n<p>\u0428\u0442\u0430 \u043c\u0438\u0441\u043b\u0438\u0442\u0435? \u0425\u043e\u045b\u0435\u0442\u0435 \u043b\u0438 \u0438\u0441\u043f\u0440\u043e\u0431\u0430\u0442\u0438 \u043e\u0432\u0435 \u0435\u0444\u0438\u043a\u0430\u0441\u043d\u0435 \u0432\u0435\u0436\u0431\u0435 \u0441\u0430 \u043b\u043e\u043f\u0442\u043e\u043c \u0437\u0430 \u043f\u0438\u043b\u0430\u0442\u0435\u0441? \u0412\u0435\u0440\u0443\u0458\u0435\u043c\u043e \u0434\u0430 \u045b\u0435\u0442\u0435 \u0441\u0435 <strong>\u043e\u0437\u043d\u043e\u0458\u0438\u0442\u0438, \u0430\u043b\u0438 \u0438 \u0437\u0430\u0431\u0430\u0432\u0438\u0442\u0438.<\/strong> \u0410\u043a\u043e \u0432\u0430\u043c \u0441\u0435 \u0447\u043b\u0430\u043d\u0430\u043a \u0441\u0432\u0438\u0452\u0430, <strong>\u043f\u043e\u0434\u0435\u043b\u0438\u0442\u0435 \u0433\u0430.<\/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\/fit-balls-and-balance-pads\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFit balls and balance pads\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u041f\u0440\u043e\u0448\u043b\u0438 \u043f\u0443\u0442 \u0441\u043c\u043e \u0441\u0435 \u0444\u043e\u043a\u0443\u0441\u0438\u0440\u0430\u043b\u0438 \u043d\u0430 \u0432\u0435\u0436\u0431\u0435 \u0437\u0430 \u0441\u0442\u043e\u043c\u0430\u043a \u0441\u0430 \u043b\u043e\u043f\u0442\u043e\u043c \u0437\u0430 \u043f\u0438\u043b\u0430\u0442\u0435\u0441, \u0434\u0430\u043d\u0430\u0441 \u043d\u0430 \u043d\u0430\u0458\u0435\u0444\u0438\u043a\u0430\u0441\u043d\u0438\u0458\u0435 \u0432\u0435\u0436\u0431\u0435 \u0437\u0430 \u043e\u0431\u043b\u0438\u043a\u043e\u0432\u0430\u045a\u0435 \u0442\u0435\u043b\u0430. \u041f\u043e\u0431\u043e\u0459\u0448\u0430\u0458\u0442\u0435 \u0441\u0442\u0430\u0431\u0438\u043b\u043d\u043e\u0441\u0442 \u0442\u0435\u043b\u0430 \u0438 \u043e\u0458\u0430\u0447\u0430\u0458\u0442\u0435 \u043c\u0438\u0448\u0438\u045b\u0435.<\/p>\n","protected":false},"author":25,"featured_media":288078,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7719],"tags":[7777,7776,7774,7775],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-333401","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vezbe-i-treninzi-sr","8":"tag-oprema-za-vezbanje","9":"tag-trening-kod-kuce","10":"tag-vezbanje-sr","11":"tag-vezbe-sa-sopstvenom-tezinom","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>13 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