{"id":385522,"date":"2022-07-27T12:56:57","date_gmt":"2022-07-27T10:56:57","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=385522"},"modified":"2024-01-02T15:44:41","modified_gmt":"2024-01-02T14:44:41","slug":"13-uprajneniq-za-dolnata-chast-na-korema","status":"publish","type":"post","link":"https:\/\/gymbeam.bg\/blog\/13-uprajneniq-za-dolnata-chast-na-korema\/","title":{"rendered":"\u0414\u043e\u043b\u043d\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430: \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438\u0442\u0435 13 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0442\u0435\u043b\u0435\u0441\u043d\u043e \u0442\u0435\u0433\u043b\u043e"},"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\/13-uprajneniq-za-dolnata-chast-na-korema\/#%D0%A9%D0%B5_%D0%BF%D0%BE%D0%BC%D0%BE%D0%B3%D0%BD%D0%B0%D1%82_%D0%BB%D0%B8_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F%D1%82%D0%B0_%D0%B7%D0%B0_%D0%B4%D0%BE%D0%BB%D0%BD%D0%B0%D1%82%D0%B0_%D1%87%D0%B0%D1%81%D1%82_%D0%BD%D0%B0_%D0%BA%D0%BE%D1%80%D0%B5%D0%BC%D0%B0_%D0%B4%D0%B0_%D1%81%D0%B5_%D0%BE%D1%82%D1%8A%D1%80%D0%B2%D0%B5%D1%82%D0%B5_%D0%BE%D1%82_%D0%BC%D0%B0%D0%B7%D0%BD%D0%B8%D0%BD%D0%B8%D1%82%D0%B5_%D0%B2_%D1%82%D0%B0%D0%B7%D0%B8_%D0%BE%D0%B1%D0%BB%D0%B0%D1%81%D1%82\" title=\"\u0429\u0435 \u043f\u043e\u043c\u043e\u0433\u043d\u0430\u0442 \u043b\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430 \u0437\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430 \u0434\u0430 \u0441\u0435 \u043e\u0442\u044a\u0440\u0432\u0435\u0442\u0435 \u043e\u0442 \u043c\u0430\u0437\u043d\u0438\u043d\u0438\u0442\u0435 \u0432 \u0442\u0430\u0437\u0438 \u043e\u0431\u043b\u0430\u0441\u0442?\">\u0429\u0435 \u043f\u043e\u043c\u043e\u0433\u043d\u0430\u0442 \u043b\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430 \u0437\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430 \u0434\u0430 \u0441\u0435 \u043e\u0442\u044a\u0440\u0432\u0435\u0442\u0435 \u043e\u0442 \u043c\u0430\u0437\u043d\u0438\u043d\u0438\u0442\u0435 \u0432 \u0442\u0430\u0437\u0438 \u043e\u0431\u043b\u0430\u0441\u0442?<\/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\/13-uprajneniq-za-dolnata-chast-na-korema\/#13_%D0%B5%D1%84%D0%B5%D0%BA%D1%82%D0%B8%D0%B2%D0%BD%D0%B8_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D0%B7%D0%B0_%D0%B4%D0%BE%D0%BB%D0%BD%D0%B0%D1%82%D0%B0_%D1%87%D0%B0%D1%81%D1%82_%D0%BD%D0%B0_%D0%BA%D0%BE%D1%80%D0%B5%D0%BC%D0%B0\" title=\"13 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430\">13 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \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-3\" href=\"https:\/\/gymbeam.bg\/blog\/13-uprajneniq-za-dolnata-chast-na-korema\/#1_%D0%94%D0%BE%D0%BA%D0%BE%D1%81%D0%B2%D0%B0%D0%BD%D0%B5_%D0%BD%D0%B0_%D0%B7%D0%B5%D0%BC%D1%8F_%D1%81_%D0%BA%D1%80%D0%B0%D0%BA_Single_Leg_Heel_Taps\" title=\"1. \u0414\u043e\u043a\u043e\u0441\u0432\u0430\u043d\u0435 \u043d\u0430 \u0437\u0435\u043c\u044f \u0441 \u043a\u0440\u0430\u043a (Single Leg Heel Taps)\">1. \u0414\u043e\u043a\u043e\u0441\u0432\u0430\u043d\u0435 \u043d\u0430 \u0437\u0435\u043c\u044f \u0441 \u043a\u0440\u0430\u043a (Single Leg Heel Taps)<\/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\/13-uprajneniq-za-dolnata-chast-na-korema\/#2_%D0%9F%D0%BB%D0%B0%D0%BD%D0%B8%D0%BD%D1%81%D0%BA%D0%B8_%D0%BA%D0%B0%D1%82%D0%B5%D1%80%D0%B0%D1%87_Mountain_Climber\" title=\"2. \u041f\u043b\u0430\u043d\u0438\u043d\u0441\u043a\u0438 \u043a\u0430\u0442\u0435\u0440\u0430\u0447 (Mountain Climber)\">2. \u041f\u043b\u0430\u043d\u0438\u043d\u0441\u043a\u0438 \u043a\u0430\u0442\u0435\u0440\u0430\u0447 (Mountain Climber)<\/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\/13-uprajneniq-za-dolnata-chast-na-korema\/#%D0%9A%D1%80%D1%8A%D1%81%D1%82%D0%BE%D1%81%D0%B0%D0%BD_%D0%BF%D0%BB%D0%B0%D0%BD%D0%B8%D0%BD%D1%81%D0%BA%D0%B8_%D0%BA%D0%B0%D1%82%D0%B5%D1%80%D0%B0%D1%87_Cross_Body_Mountain_Climbers\" title=\"\u041a\u0440\u044a\u0441\u0442\u043e\u0441\u0430\u043d \u043f\u043b\u0430\u043d\u0438\u043d\u0441\u043a\u0438 \u043a\u0430\u0442\u0435\u0440\u0430\u0447 (Cross Body Mountain Climbers)\">\u041a\u0440\u044a\u0441\u0442\u043e\u0441\u0430\u043d \u043f\u043b\u0430\u043d\u0438\u043d\u0441\u043a\u0438 \u043a\u0430\u0442\u0435\u0440\u0430\u0447 (Cross Body Mountain Climbers)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.bg\/blog\/13-uprajneniq-za-dolnata-chast-na-korema\/#%D0%9D%D0%BE%D0%B6%D0%B8%D1%86%D0%B0_Scissors\" title=\"\u041d\u043e\u0436\u0438\u0446\u0430 (Scissors)\">\u041d\u043e\u0436\u0438\u0446\u0430 (Scissors)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.bg\/blog\/13-uprajneniq-za-dolnata-chast-na-korema\/#%D0%9F%D1%80%D0%B8%D0%B4%D1%8A%D1%80%D0%BF%D0%B2%D0%B0%D0%BD%D0%B5_%D0%BD%D0%B0_%D0%BA%D0%BE%D0%BB%D0%B5%D0%BD%D0%B5_%D0%BE%D1%82_%D0%BF%D0%BB%D0%B0%D0%BD%D0%BA_Slider_Knee_Tucks\" title=\"\u041f\u0440\u0438\u0434\u044a\u0440\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u0435 \u043e\u0442 \u043f\u043b\u0430\u043d\u043a (Slider Knee Tucks)\">\u041f\u0440\u0438\u0434\u044a\u0440\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u0435 \u043e\u0442 \u043f\u043b\u0430\u043d\u043a (Slider Knee Tucks)<\/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.bg\/blog\/13-uprajneniq-za-dolnata-chast-na-korema\/#%D0%9F%D0%BE%D0%BA%D1%80%D0%B8%D0%B2_%D1%81_%D0%BF%D0%BB%D1%8A%D0%B7%D0%B3%D0%B0%D1%89%D0%B8_%D1%81%D0%B5_%D0%BF%D0%BE%D0%B4%D0%BB%D0%BE%D0%B6%D0%BA%D0%B8_Slider_Pike_Up\" title=\"\u041f\u043e\u043a\u0440\u0438\u0432 \u0441 \u043f\u043b\u044a\u0437\u0433\u0430\u0449\u0438 \u0441\u0435 \u043f\u043e\u0434\u043b\u043e\u0436\u043a\u0438 (Slider Pike Up)\">\u041f\u043e\u043a\u0440\u0438\u0432 \u0441 \u043f\u043b\u044a\u0437\u0433\u0430\u0449\u0438 \u0441\u0435 \u043f\u043e\u0434\u043b\u043e\u0436\u043a\u0438 (Slider Pike Up)<\/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.bg\/blog\/13-uprajneniq-za-dolnata-chast-na-korema\/#%D0%9F%D0%BE%D0%B2%D0%B4%D0%B8%D0%B3%D0%B0%D0%BD%D0%B5_%D0%BD%D0%B0_%D0%BA%D1%80%D0%B0%D0%BA%D0%B0%D1%82%D0%B0_%D0%BE%D1%82_%D0%BB%D0%B5%D0%B3_Lying_Leg_Raises\" title=\"\u041f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u043e\u0442 \u043b\u0435\u0433 (Lying Leg Raises)\">\u041f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u043e\u0442 \u043b\u0435\u0433 (Lying Leg Raises)<\/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.bg\/blog\/13-uprajneniq-za-dolnata-chast-na-korema\/#%D0%A1%D1%82%D1%80%D0%B0%D0%BD%D0%B8%D1%87%D0%B5%D0%BD_%D0%BF%D0%BB%D0%B0%D0%BD%D0%BA_%D1%81_%D1%80%D0%B5%D0%B4%D1%83%D0%B2%D0%B0%D0%BD%D0%B5_%D0%BD%D0%B0_%D1%81%D1%82%D1%80%D0%B0%D0%BD%D0%B8%D1%82%D0%B5_Alternating_Side_Plank\" title=\"\u0421\u0442\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043f\u043b\u0430\u043d\u043a \u0441 \u0440\u0435\u0434\u0443\u0432\u0430\u043d\u0435 \u043d\u0430 \u0441\u0442\u0440\u0430\u043d\u0438\u0442\u0435 (Alternating Side Plank)\">\u0421\u0442\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043f\u043b\u0430\u043d\u043a \u0441 \u0440\u0435\u0434\u0443\u0432\u0430\u043d\u0435 \u043d\u0430 \u0441\u0442\u0440\u0430\u043d\u0438\u0442\u0435 (Alternating Side Plank)<\/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.bg\/blog\/13-uprajneniq-za-dolnata-chast-na-korema\/#%D0%98%D0%B7%D0%BF%D1%80%D0%B0%D0%B2%D1%8F%D0%BD%D0%B5_%D0%B4%D0%BE_%D1%81%D0%B5%D0%B4%D0%B5%D0%B6_Roll_Ups\" title=\"\u0418\u0437\u043f\u0440\u0430\u0432\u044f\u043d\u0435 \u0434\u043e \u0441\u0435\u0434\u0435\u0436 (Roll Ups)\">\u0418\u0437\u043f\u0440\u0430\u0432\u044f\u043d\u0435 \u0434\u043e \u0441\u0435\u0434\u0435\u0436 (Roll Ups)<\/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.bg\/blog\/13-uprajneniq-za-dolnata-chast-na-korema\/#%D0%9F%D0%BE%D0%B2%D0%B4%D0%B8%D0%B3%D0%B0%D0%BD%D0%B5_%D0%BD%D0%B0_%D1%81%D1%80%D0%B5%D1%89%D1%83%D0%BF%D0%BE%D0%BB%D0%BE%D0%B6%D0%BD%D0%B8_%D0%BA%D1%80%D0%B0%D0%BA_%D0%BA%D1%8A%D0%BC_%D1%80%D1%8A%D0%BA%D0%B0_%D0%BE%D1%82_%D0%BB%D0%B5%D0%B3_Crossbody_Toe_Touch_Crunch\" title=\"\u041f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0441\u0440\u0435\u0449\u0443\u043f\u043e\u043b\u043e\u0436\u043d\u0438 \u043a\u0440\u0430\u043a \u043a\u044a\u043c \u0440\u044a\u043a\u0430 \u043e\u0442 \u043b\u0435\u0433 (Crossbody Toe Touch Crunch)\">\u041f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0441\u0440\u0435\u0449\u0443\u043f\u043e\u043b\u043e\u0436\u043d\u0438 \u043a\u0440\u0430\u043a \u043a\u044a\u043c \u0440\u044a\u043a\u0430 \u043e\u0442 \u043b\u0435\u0433 (Crossbody Toe Touch Crunch)<\/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.bg\/blog\/13-uprajneniq-za-dolnata-chast-na-korema\/#%D0%9A%D0%BE%D1%80%D0%B5%D0%BC%D0%BD%D0%B8_%D0%BF%D1%80%D0%B5%D1%81%D0%B8_%D1%81_%D0%B8%D0%B7%D0%BF%D1%8A%D0%BD%D0%B0%D1%82%D0%B8_%D0%BA%D1%80%D0%B0%D0%BA%D0%B0_Raised_Legs_Crunch\" title=\"\u041a\u043e\u0440\u0435\u043c\u043d\u0438 \u043f\u0440\u0435\u0441\u0438 \u0441 \u0438\u0437\u043f\u044a\u043d\u0430\u0442\u0438 \u043a\u0440\u0430\u043a\u0430 (Raised Legs Crunch)\">\u041a\u043e\u0440\u0435\u043c\u043d\u0438 \u043f\u0440\u0435\u0441\u0438 \u0441 \u0438\u0437\u043f\u044a\u043d\u0430\u0442\u0438 \u043a\u0440\u0430\u043a\u0430 (Raised Legs Crunch)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.bg\/blog\/13-uprajneniq-za-dolnata-chast-na-korema\/#%D0%9A%D1%80%D0%B0%D1%87%D0%BA%D0%B8_%D0%BE%D1%82_%D0%BF%D0%BB%D0%B0%D0%BD%D0%BA_Plank_With_Steps\" title=\"\u041a\u0440\u0430\u0447\u043a\u0438 \u043e\u0442 \u043f\u043b\u0430\u043d\u043a (Plank With Steps)\">\u041a\u0440\u0430\u0447\u043a\u0438 \u043e\u0442 \u043f\u043b\u0430\u043d\u043a (Plank With Steps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.bg\/blog\/13-uprajneniq-za-dolnata-chast-na-korema\/#%D0%9F%D0%BB%D0%B0%D0%BD%D0%BA_%D0%94%D0%B6%D0%B0%D0%BA_%D1%81_%D0%BF%D0%BB%D1%8A%D0%B7%D0%B3%D0%B0%D1%89%D0%B8_%D1%81%D0%B5_%D0%BF%D0%BE%D0%B4%D0%BB%D0%BE%D0%B6%D0%BA%D0%B8_Slider_Plank_Jack\" title=\"\u041f\u043b\u0430\u043d\u043a \u0414\u0436\u0430\u043a \u0441 \u043f\u043b\u044a\u0437\u0433\u0430\u0449\u0438 \u0441\u0435 \u043f\u043e\u0434\u043b\u043e\u0436\u043a\u0438 (Slider Plank Jack)\">\u041f\u043b\u0430\u043d\u043a \u0414\u0436\u0430\u043a \u0441 \u043f\u043b\u044a\u0437\u0433\u0430\u0449\u0438 \u0441\u0435 \u043f\u043e\u0434\u043b\u043e\u0436\u043a\u0438 (Slider Plank Jack)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.bg\/blog\/13-uprajneniq-za-dolnata-chast-na-korema\/#%D0%9A%D0%B0%D0%BA%D0%B2%D0%BE_%D1%81%D0%BB%D0%B5%D0%B4%D0%B2%D0%B0\" title=\"\u041a\u0430\u043a\u0432\u043e \u0441\u043b\u0435\u0434\u0432\u0430?\">\u041a\u0430\u043a\u0432\u043e \u0441\u043b\u0435\u0434\u0432\u0430?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.bg\/blog\/13-uprajneniq-za-dolnata-chast-na-korema\/#%D0%9A%D0%B0%D0%BA%D0%B2%D0%BE_%D0%B4%D0%B0_%D0%B7%D0%B0%D0%BF%D0%BE%D0%BC%D0%BD%D0%B8%D1%82%D0%B5\" title=\"\u041a\u0430\u043a\u0432\u043e \u0434\u0430 \u0437\u0430\u043f\u043e\u043c\u043d\u0438\u0442\u0435?\">\u041a\u0430\u043a\u0432\u043e \u0434\u0430 \u0437\u0430\u043f\u043e\u043c\u043d\u0438\u0442\u0435?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u041c\u043d\u043e\u0433\u043e \u043e\u0442 \u043d\u0430\u0441 \u0441\u043c\u044f\u0442\u0430\u0442 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430 \u0441\u0438 \u0437\u0430 \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u043d\u0430 \u0437\u043e\u043d\u0430. \u0412 \u0442\u0430\u0437\u0438 \u043e\u0431\u043b\u0430\u0441\u0442 \u0447\u0435\u0441\u0442\u043e \u0441\u0435 \u0441\u043a\u043b\u0430\u0434\u0438\u0440\u0430\u0442 \u043f\u043e\u0434\u043a\u043e\u0436\u043d\u0438 \u043c\u0430\u0437\u043d\u0438\u043d\u0438, \u043e\u0442 \u043a\u043e\u0438\u0442\u043e \u0431\u0438\u0445\u043c\u0435 \u0438\u0441\u043a\u0430\u043b\u0438 \u0434\u0430 \u0441\u0435 \u043e\u0442\u044a\u0440\u0432\u0435\u043c. \u0422\u043e\u0432\u0430 \u043e\u0431\u0438\u043a\u043d\u043e\u0432\u0435\u043d\u043e \u043d\u0435 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0441\u0442\u0430\u043d\u0435 \u0431\u0435\u0437 \u043f\u0440\u043e\u043c\u0435\u043d\u0438 \u043a\u0430\u043a\u0442\u043e \u0432 \u0445\u0440\u0430\u043d\u0435\u043d\u0435\u0442\u043e, \u0442\u0430\u043a\u0430 \u0438 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0438\u044f \u043f\u043b\u0430\u043d. \u0412\u0430\u0436\u043d\u043e \u0435 \u0434\u0430 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435 <strong>\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430, \u043a\u043e\u0438\u0442\u043e \u0449\u0435 \u043f\u043e\u043c\u043e\u0433\u043d\u0430\u0442 \u0437\u0430 \u0443\u043a\u0440\u0435\u043f\u0432\u0430\u043d\u0435 \u043d\u0435 \u0441\u0430\u043c\u043e \u043a\u043e\u043d\u043a\u0440\u0435\u0442\u043d\u043e \u043d\u0430 \u0442\u0430\u0437\u0438 \u043e\u0431\u043b\u0430\u0441\u0442, \u043d\u043e \u0438 \u043d\u0430 \u0446\u044f\u043b\u043e\u0442\u043e \u044f\u0434\u0440\u043e \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e<\/strong>. \u0420\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u044a\u0442 \u0435 \u043f\u043e-\u0441\u0442\u0435\u0433\u043d\u0430\u0442 \u043a\u043e\u0440\u0435\u043c, \u043a\u043e\u0439\u0442\u043e \u0438\u0437\u0433\u043b\u0435\u0436\u0434\u0430 \u043f\u0435\u0440\u0444\u0435\u043a\u0442\u043d\u043e \u0438 \u0432 \u0441\u044a\u0449\u043e\u0442\u043e \u0432\u0440\u0435\u043c\u0435 \u0441\u043f\u043e\u043c\u0430\u0433\u0430 \u0437\u0430 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0430\u0442\u0430 \u0441\u0442\u043e\u0439\u043a\u0430, \u043d\u0435 \u0441\u0430\u043c\u043e \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0441\u043f\u043e\u0440\u0442.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0412 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430 \u0449\u0435 \u043e\u0442\u043a\u0440\u0438\u0435\u0442\u0435 <strong>\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430, \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0438 \u0437\u0430 \u043d\u0430\u0447\u0438\u043d\u0430\u0435\u0449\u0438 \u0438 \u0437\u0430 \u043d\u0430\u043f\u0440\u0435\u0434\u043d\u0430\u043b\u0438.<\/strong> \u0411\u043b\u0430\u0433\u043e\u0434\u0430\u0440\u0435\u043d\u0438\u0435 \u043d\u0430 \u0442\u044f\u0445 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0437\u0430\u0431\u0440\u0430\u0432\u0438\u0442\u0435 \u0437\u0430 \u0431\u0435\u0437\u043a\u0440\u0430\u0439\u043d\u0438\u0442\u0435 \u0441\u0435\u0440\u0438\u0438 \u043e\u0442 <u><a href=\"https:\/\/gymbeam.bg\/blog\/koremnite-presi-zashto-ne-pomagat-za-izgariane-na-mazninite-ot-oblastta-na-korema\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u043a\u043e\u0440\u0435\u043c\u043d\u0438 \u043f\u0440\u0435\u0441\u0438<\/a><\/u>. \u0412\u0430\u0436\u043d\u043e \u0435 \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u0430 \u043a\u043e\u043c\u043f\u043b\u0435\u043a\u0441\u043d\u043e \u0438 \u0434\u0430 \u043d\u0435 \u0440\u0430\u0437\u0447\u0438\u0442\u0430\u0442\u0435 \u0441\u0430\u043c\u043e \u043d\u0430 \u0435\u0434\u043d\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435. \u0417\u0430 \u043d\u0430\u043f\u0440\u0435\u0434\u043d\u0430\u043b\u0438\u0442\u0435 \u0441\u043f\u043e\u0440\u0442\u0438\u0441\u0442\u0438 \u0441\u043c\u0435 \u043f\u043e\u0434\u0433\u043e\u0442\u0432\u0438\u043b\u0438 \u0438 \u0441\u044a\u0432\u0435\u0442\u0438 \u0437\u0430 \u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430\u043d\u0435 \u043d\u0430 \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435\u0442\u043e \u0437\u0430 \u0432\u044a\u0437\u043c\u043e\u0436\u043d\u043e \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438 \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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%A9%D0%B5_%D0%BF%D0%BE%D0%BC%D0%BE%D0%B3%D0%BD%D0%B0%D1%82_%D0%BB%D0%B8_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F%D1%82%D0%B0_%D0%B7%D0%B0_%D0%B4%D0%BE%D0%BB%D0%BD%D0%B0%D1%82%D0%B0_%D1%87%D0%B0%D1%81%D1%82_%D0%BD%D0%B0_%D0%BA%D0%BE%D1%80%D0%B5%D0%BC%D0%B0_%D0%B4%D0%B0_%D1%81%D0%B5_%D0%BE%D1%82%D1%8A%D1%80%D0%B2%D0%B5%D1%82%D0%B5_%D0%BE%D1%82_%D0%BC%D0%B0%D0%B7%D0%BD%D0%B8%D0%BD%D0%B8%D1%82%D0%B5_%D0%B2_%D1%82%D0%B0%D0%B7%D0%B8_%D0%BE%D0%B1%D0%BB%D0%B0%D1%81%D1%82\"><\/span><strong>\u0429\u0435 \u043f\u043e\u043c\u043e\u0433\u043d\u0430\u0442 \u043b\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430 \u0437\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430 \u0434\u0430 \u0441\u0435 \u043e\u0442\u044a\u0440\u0432\u0435\u0442\u0435 \u043e\u0442 \u043c\u0430\u0437\u043d\u0438\u043d\u0438\u0442\u0435 \u0432 \u0442\u0430\u0437\u0438 \u043e\u0431\u043b\u0430\u0441\u0442?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0410\u043a\u043e \u0446\u0435\u043b\u0442\u0430 \u043d\u0438 \u0435 \u0434\u0430 \u043e\u0442\u0441\u043b\u0430\u0431\u043d\u0435\u043c \u043e\u0442 \u043a\u043e\u0440\u0435\u043c\u0430, \u043d\u0435 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0440\u0430\u0437\u0447\u0438\u0442\u0430\u043c\u0435 \u0441\u0430\u043c\u043e \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043d\u0430\u0441\u043e\u0447\u0435\u043d\u0438 \u043a\u044a\u043c \u0442\u0430\u0437\u0438 \u0437\u043e\u043d\u0430. <strong>\u0417\u0430 \u0441\u044a\u0436\u0430\u043b\u0435\u043d\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430 \u043d\u0435 \u0441\u0430 \u0432 \u0441\u044a\u0441\u0442\u043e\u044f\u043d\u0438\u0435 \u0434\u0430 \u201e\u0438\u0437\u0440\u0435\u0436\u0430\u0442\u201c, \u0438\u0437\u0433\u043e\u0440\u044f\u0442 \u0438\u043b\u0438 \u0440\u0430\u0437\u0442\u043e\u043f\u044f\u0442 \u0438\u0437\u043b\u0438\u0448\u043d\u0438\u0442\u0435 \u043c\u0430\u0437\u043d\u0438\u043d\u0438<\/strong>. \u0417\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0442\u0430\u0437\u0438 \u0446\u0435\u043b \u0435 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c \u043f\u043e-\u043a\u043e\u043c\u043f\u043b\u0435\u043a\u0441\u0435\u043d \u043f\u043e\u0434\u0445\u043e\u0434. \u041d\u0435 \u0435 \u0432\u044a\u0437\u043c\u043e\u0436\u043d\u043e \u0434\u0430 \u043e\u0442\u0441\u043b\u0430\u0431\u043d\u0435\u043c \u0441\u0430\u043c\u043e \u043e\u0442 \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u0430 \u0447\u0430\u0441\u0442 \u043e\u0442 \u0442\u044f\u043b\u043e\u0442\u043e, \u043e\u0442 \u043a\u043e\u044f\u0442\u043e \u0431\u0438\u0445\u043c\u0435 \u0438\u0441\u043a\u0430\u043b\u0438.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u041f\u0440\u0438 \u043e\u0442\u0441\u043b\u0430\u0431\u0432\u0430\u043d\u0435 \u043c\u0430\u0437\u043d\u0438\u043d\u0438\u0442\u0435 \u0437\u0430\u043f\u043e\u0447\u0432\u0430\u0442 \u0434\u0430 \u0438\u0437\u0447\u0435\u0437\u0432\u0430\u0442 \u043e\u0442 \u0446\u044f\u043b\u043e\u0442\u043e \u0442\u044f\u043b\u043e. <\/strong>\u0425\u043e\u0440\u043c\u043e\u043d\u0438\u0442\u0435, \u0433\u0435\u043d\u0438\u0442\u0435 \u0438 \u0446\u044f\u043b\u043e\u0441\u0442\u043d\u0438\u044f\u0442 \u043d\u0430\u0447\u0438\u043d \u043d\u0430 \u0436\u0438\u0432\u043e\u0442 \u0432\u043b\u0438\u044f\u044f\u0442 \u043d\u0430 \u0442\u043e\u0432\u0430, \u043e\u0442 \u043a\u043e\u0435 \u043c\u044f\u0441\u0442\u043e \u043c\u0430\u0437\u043d\u0438\u043d\u0438\u0442\u0435 \u0437\u0430\u043f\u043e\u0447\u0432\u0430\u0442 \u0434\u0430 \u043d\u0430\u043c\u0430\u043b\u044f\u0432\u0430\u0442 \u043f\u043e-\u0431\u044a\u0440\u0437\u043e. \u0422\u0430\u043a\u0430 \u0447\u0435 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0441\u0435 \u0441\u043b\u0443\u0447\u0438 \u043f\u044a\u0440\u0432\u043e \u0434\u0430 \u043e\u0442\u0441\u043b\u0430\u0431\u043d\u0435\u0442\u0435, \u043f\u0440\u0435\u0434\u0438\u043c\u043d\u043e \u0432 \u043e\u0431\u043b\u0430\u0441\u0442\u0442\u0430 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430, \u0434\u0443\u043f\u0435\u0442\u043e, \u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430 \u0449\u0435 \u0441\u0442\u0430\u043d\u0435 \u0437\u0430 \u043c\u0430\u043b\u043a\u043e \u043f\u043e-\u043a\u044a\u0441\u043d\u043e. \u041e\u0442 \u0434\u0440\u0443\u0433\u0430 \u0441\u0442\u0440\u0430\u043d\u0430, \u043f\u0440\u0438 \u043d\u044f\u043a\u043e\u0438 \u0445\u043e\u0440\u0430 \u0442\u043e\u0432\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0431\u044a\u0434\u0435 \u0442\u043e\u0447\u043d\u043e \u043e\u0431\u0440\u0430\u0442\u043d\u043e\u0442\u043e.&nbsp;[1\u20132]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041e\u0441\u043d\u043e\u0432\u043d\u0430 \u0440\u043e\u043b\u044f \u0442\u043e\u0433\u0430\u0432\u0430 \u0438\u0433\u0440\u0430\u0435 <u><a href=\"https:\/\/gymbeam.bg\/blog\/kalorien-deficit-kak-da-otslabnete-i-da-si-jiveete-jivota\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u043a\u0430\u043b\u043e\u0440\u0438\u0439\u043d\u0438\u044f\u0442 \u0434\u0435\u0444\u0438\u0446\u0438\u0442<\/a><\/u>, \u043a\u0430\u043a\u044a\u0432\u0442\u043e \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435, \u043a\u0430\u0442\u043e \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043a\u043e\u0440\u0435\u043a\u0446\u0438\u0438 \u0432 \u0445\u0440\u0430\u043d\u0435\u043d\u0435\u0442\u043e, \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0438 \u0446\u044f\u043b\u043e\u0441\u0442\u043d\u0438\u044f \u0441\u0438 \u043d\u0430\u0447\u0438\u043d \u043d\u0430 \u0436\u0438\u0432\u043e\u0442. \u041d\u0435 \u0441\u0435 \u043f\u0440\u0438\u0442\u0435\u0441\u043d\u044f\u0432\u0430\u0439\u0442\u0435, <strong>\u043d\u0435 \u0435 \u043d\u0443\u0436\u043d\u043e \u0432\u0435\u0434\u043d\u0430\u0433\u0430 \u0434\u0430 \u0437\u0430\u043f\u043e\u0447\u0432\u0430\u0442\u0435 \u0434\u0440\u0430\u0441\u0442\u0438\u0447\u043d\u0438 \u0434\u0438\u0435\u0442\u0438 \u0438\u043b\u0438 \u0434\u0435\u0442\u043e\u043a\u0441\u0438\u043a\u0430\u0446\u0438\u0438<\/strong>. \u0429\u0435 \u043e\u0442\u0441\u043b\u0430\u0431\u043d\u0435\u0442\u0435 \u0442\u0440\u0430\u0439\u043d\u043e \u0431\u043b\u0430\u0433\u043e\u0434\u0430\u0440\u0435\u043d\u0438\u0435 \u043d\u0430 \u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u0438 \u043c\u0430\u043b\u043a\u0438 \u043f\u0440\u043e\u043c\u0435\u043d\u0438, \u043a\u043e\u0438\u0442\u043e \u0449\u0435 \u0432\u0438 \u0434\u043e\u0432\u0435\u0434\u0430\u0442 \u0434\u043e \u0446\u0435\u043b\u0442\u0430. \u041d\u0430\u0433\u0440\u0430\u0434\u0430\u0442\u0430 \u0449\u0435 \u0431\u044a\u0434\u0435 \u0442\u043e\u043d\u0438\u0437\u0438\u0440\u0430\u043d \u043a\u043e\u0440\u0435\u043c \u0438 \u0441\u0442\u0440\u0430\u0445\u043e\u0442\u043d\u0430 \u043a\u043e\u043d\u0434\u0438\u0446\u0438\u044f. <span style=\"color: #ff6600\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0410\u043a\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u043d\u0430\u0443\u0447\u0438\u0442\u0435 \u043a\u043e\u043d\u043a\u0440\u0435\u0442\u043d\u0438 \u0441\u044a\u0432\u0435\u0442\u0438, \u0431\u043b\u0430\u0433\u043e\u0434\u0430\u0440\u0435\u043d\u0438\u0435 \u043d\u0430 \u043a\u043e\u0438\u0442\u043e \u043c\u043e\u0436\u0435\u0442\u0435 \u0442\u0440\u0430\u0439\u043d\u043e \u0434\u0430 \u043e\u0442\u0441\u043b\u0430\u0431\u043d\u0435\u0442\u0435 \u043e\u0442 \u043e\u0431\u043b\u0430\u0441\u0442\u0442\u0430 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430, \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0433\u0438 \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u0432 \u043d\u0430\u0448\u0430\u0442\u0430 \u0441\u0442\u0430\u0442\u0438\u044f <strong><a href=\"https:\/\/gymbeam.bg\/blog\/otslabnete-v-oblastta-na-korema-i-vlezte-vuv-forma-blagodarenie-na-tova-lesno-rukovodstvo\/\">\u041e\u0442\u0441\u043b\u0430\u0431\u043d\u0435\u0442\u0435 \u043e\u0442 \u043e\u0431\u043b\u0430\u0441\u0442\u0442\u0430 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430 \u0438 \u0432\u043b\u0435\u0437\u0442\u0435 \u0432\u044a\u0432 \u0444\u043e\u0440\u043c\u0430 \u0431\u043b\u0430\u0433\u043e\u0434\u0430\u0440\u0435\u043d\u0438\u0435 \u043d\u0430 \u043d\u0430\u0448\u0438\u0442\u0435 \u043f\u0440\u043e\u0441\u0442\u0438 \u0438\u043d\u0441\u0442\u0440\u0443\u043a\u0446\u0438\u0438.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-1124x749.jpg\" alt=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u0433\u043e\u0440\u0438\u0442\u0435 \u043c\u0430\u0437\u043d\u0438\u043d\u0438\u0442\u0435 \u043e\u0442 \u043a\u043e\u0440\u0435\u043c\u0430?\" class=\"wp-image-350018\" style=\"width:843px;height:562px\" title=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u0433\u043e\u0440\u0438\u0442\u0435 \u043c\u0430\u0437\u043d\u0438\u043d\u0438\u0442\u0435 \u043e\u0442 \u043a\u043e\u0440\u0435\u043c\u0430?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_%D0%B5%D1%84%D0%B5%D0%BA%D1%82%D0%B8%D0%B2%D0%BD%D0%B8_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D0%B7%D0%B0_%D0%B4%D0%BE%D0%BB%D0%BD%D0%B0%D1%82%D0%B0_%D1%87%D0%B0%D1%81%D1%82_%D0%BD%D0%B0_%D0%BA%D0%BE%D1%80%D0%B5%D0%BC%D0%B0\"><\/span><strong>13 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041a\u0430\u043a\u0442\u043e \u0432 \u0441\u043b\u0443\u0447\u0430\u044f \u0441 \u0434\u0440\u0443\u0433\u0438\u0442\u0435 \u0447\u0430\u0441\u0442\u0438 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e, \u0442\u0430\u043a\u0430 \u0438 \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0437\u0430 \u043a\u043e\u0440\u0435\u043c \u0435 \u0432\u0430\u0436\u043d\u043e \u0442\u044f \u0434\u0430 \u0441\u0435 \u043f\u0440\u0430\u0432\u0438 \u0440\u0435\u0434\u043e\u0432\u043d\u043e, \u0437\u0430 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438. \u0412 \u0441\u044a\u0449\u043e\u0442\u043e \u0432\u0440\u0435\u043c\u0435 \u043e\u0431\u0430\u0447\u0435 \u043d\u0435 \u0435 \u043f\u0440\u0435\u043f\u043e\u0440\u044a\u0447\u0438\u0442\u0435\u043b\u043d\u043e \u0434\u0430 \u043f\u0440\u0435\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u0442\u0435 \u0442\u0430\u0437\u0438 \u0447\u0430\u0441\u0442 \u0438 \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0432\u0441\u0435\u043a\u0438 \u0434\u0435\u043d, \u0437\u0430\u0449\u043e\u0442\u043e \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u044f\u043c\u0430 \u0434\u0430 \u0438\u043c\u0430\u0442 \u0432\u0440\u0435\u043c\u0435 \u0437\u0430 \u0432\u044a\u0437\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430\u043d\u0435. <strong>\u041d\u0430 \u043d\u0430\u0447\u0438\u043d\u0430\u0435\u0449\u0438\u0442\u0435 \u0441\u0435 \u043f\u0440\u0435\u043f\u043e\u0440\u044a\u0447\u0432\u0430 \u0434\u0430 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u0443\u0432\u0430\u0442 \u043a\u043e\u043c\u043f\u043b\u0435\u043a\u0441\u043d\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0437\u0430 \u043a\u043e\u0440\u0435\u043c 2 \u0434\u043e 3 \u043f\u044a\u0442\u0438 \u0441\u0435\u0434\u043c\u0438\u0447\u043d\u043e, \u0430 \u043d\u0430 \u043d\u0430\u043f\u0440\u0435\u0434\u043d\u0430\u043b\u0438\u0442\u0435 &#8211; \u0434\u043e 4 \u043f\u044a\u0442\u0438<\/strong>. \u0412\u0438\u043d\u0430\u0433\u0438 \u043e\u0431\u0430\u0447\u0435 \u0437\u0430\u0432\u0438\u0441\u0438 \u043e\u0442 \u043a\u043e\u043d\u043a\u0440\u0435\u0442\u043d\u0438\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u043f\u043b\u0430\u043d \u043d\u0430 \u0441\u043f\u043e\u0440\u0442\u0438\u0441\u0442\u0430 \u0438 \u043d\u0435\u0433\u043e\u0432\u0438\u0442\u0435 \u0446\u0435\u043b\u0438.<span data-preserver-spaces=\"true\">&nbsp;<span style=\"color: #ff6600\">[3\u20134]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u041d\u0430\u0447\u0438\u043d\u0430\u0435\u0449\u0438\u0442\u0435 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0438\u0437\u0431\u0435\u0440\u0430\u0442 \u0432\u0430\u0440\u0438\u0430\u043d\u0442 \u0431\u0435\u0437 \u0442\u0435\u0436\u0435\u0441\u0442\u0438 \u0438 \u0434\u0430 \u0430\u043a\u0446\u0435\u043d\u0442\u0438\u0440\u0430\u0442 \u0432\u044a\u0440\u0445\u0443 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0430\u0442\u0430 \u0442\u0435\u0445\u043d\u0438\u043a\u0430. <\/strong>\u041a\u043e\u0433\u0430\u0442\u043e \u0441\u0430 \u0443\u0432\u0435\u0440\u0435\u043d\u0438 \u0432 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e, \u0442\u0435 \u043c\u043e\u0433\u0430\u0442 \u0434\u0430 \u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0442 \u0431\u0440\u043e\u044f \u043d\u0430 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f\u0442\u0430 \u0438 \u0441\u0435\u0440\u0438\u0438\u0442\u0435 \u0438\u043b\u0438 \u0434\u0430 \u0433\u043e \u043d\u0430\u043f\u0440\u0430\u0432\u044f\u0442 \u043f\u043e-\u0442\u0440\u0443\u0434\u043d\u043e \u0441 \u043f\u043e\u043c\u043e\u0449\u043d\u0438 \u0441\u0440\u0435\u0434\u0441\u0442\u0432\u0430. \u0411\u043b\u0430\u0433\u043e\u0434\u0430\u0440\u0435\u043d\u0438\u0435 \u043d\u0430 \u0442\u043e\u0432\u0430 \u0442\u0435 \u0441\u0435 \u043f\u0440\u0438\u0434\u044a\u0440\u0436\u0430\u0442 \u043a\u044a\u043c \u043f\u0440\u0438\u043d\u0446\u0438\u043f\u0430 \u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0438\u0432\u043d\u043e\u0442\u043e \u043f\u0440\u0435\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435, \u043a\u043e\u0435\u0442\u043e \u0435 \u043a\u043b\u044e\u0447\u043e\u0432\u043e \u0437\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438\u044f \u0440\u0430\u0441\u0442\u0435\u0436 \u0438 \u0443\u043a\u0440\u0435\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0430\u0442\u0443\u0440\u0430\u0442\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\"><strong>\u041a\u0430\u043a \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u043c\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0422\u0440\u0435\u043d\u0438\u0440\u0430\u0439\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u0430 2 \u0434\u043e 4 \u043f\u044a\u0442\u0438 \u0441\u0435\u0434\u043c\u0438\u0447\u043d\u043e, \u0432 \u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e\u0441\u0442 \u043e\u0442 \u043a\u043e\u043d\u0434\u0438\u0446\u0438\u044f\u0442\u0430 \u0441\u0438.<\/li>\n\n\n\n<li>\u0414\u043e\u0431\u0430\u0432\u0435\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430 \u0437\u0430 \u043a\u043e\u0440\u0435\u043c \u043a\u044a\u043c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0437\u0430 \u0434\u0440\u0443\u0433\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0438\u043b\u0438 \u0441\u044a\u0437\u0434\u0430\u0439\u0442\u0435 <u><a href=\"https:\/\/gymbeam.bg\/blog\/klasichesko-kardio-ili-hiit-trenirovki-koe-izgarq-mazninite-po-dobre\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a><\/u>&nbsp;\u0438\u043b\u0438 \u043a\u0440\u044a\u0433\u043e\u0432\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u043e\u0442 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043a\u043e\u0440\u0435\u043c.<\/li>\n\n\n\n<li>\u0418\u0437\u0431\u0435\u0440\u0435\u0442\u0435 2-3 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430 \u0438 \u0433\u0438 \u0434\u043e\u0431\u0430\u0432\u0435\u0442\u0435 \u043a\u044a\u043c \u0446\u044f\u043b\u043e\u0441\u0442\u043d\u0430\u0442\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u043a\u043e\u0440\u0435\u043c \u0438\u043b\u0438 \u043d\u0430\u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u043e\u0442\u0434\u0435\u043b\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0434\u043e\u043b\u043d\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430, \u0441\u044a\u0441\u0442\u043e\u044f\u0449\u0430 \u0441\u0435 \u043e\u0442 4-5 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u0438\u0442\u0435\u043b\u043d\u043e 1-2 \u043f\u044a\u0442\u0438 \u0441\u0435\u0434\u043c\u0438\u0447\u043d\u043e.<\/li>\n\n\n\n<li>\u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u043f\u0440\u0435\u043f\u043e\u0440\u044a\u0447\u0438\u0442\u0435\u043b\u043d\u0438\u044f \u0431\u0440\u043e\u0439 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u0432 \u043e\u043f\u0438\u0441\u0430\u043d\u0438\u0435\u0442\u043e \u043d\u0430 \u0432\u0441\u044f\u043a\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435.<\/li>\n\n\n\n<li>\u0418\u0434\u0435\u0430\u043b\u043d\u0438\u044f\u0442 \u0431\u0440\u043e\u0439 \u0441\u0435\u0440\u0438\u0438 \u0435 2-4.<\/li>\n\n\n\n<li>\u041f\u0440\u0435\u0434\u0438 \u0441\u044a\u0449\u0438\u043d\u0441\u043a\u0430\u0442\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u043d\u0435 \u0437\u0430\u0431\u0440\u0430\u0432\u044f\u0439\u0442\u0435 \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043b\u0435\u043a\u0430 \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430 (\u0431\u044f\u0433\u0430\u043d\u0435 \u043d\u0430 \u043c\u044f\u0441\u0442\u043e \u0438\u043b\u0438 \u0441\u043a\u0430\u0447\u0430\u043d\u0435 \u043d\u0430 <u><a href=\"https:\/\/gymbeam.bg\/vazhe-za-skachane-cherveno-crossfit-red-gymbeam.html\" class=\"ek-link\">\u0432\u044a\u0436\u0435<\/a><\/u>).<\/li>\n\n\n\n<li>\u041f\u0440\u0438\u0433\u043e\u0442\u0432\u0435\u0442\u0435 <u><a href=\"https:\/\/gymbeam.bg\/postelka-yoga-mat-black-strix.html\" class=\"ek-link\">\u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430 \u0437\u0430 <\/a><a aria-label=\"\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f (opens in a new tab)\" href=\"https:\/\/gymbeam.bg\/postelka-yoga-mat-black-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f<\/a><\/u> \u0438 <u><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.bg\/plazgashti-se-trenirovachni-diskove-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u043f\u043b\u044a\u0437\u0433\u0430\u0449\u0438 \u0441\u0435 \u043f\u043e\u0434\u043b\u043e\u0436\u043a\u0438<\/a><\/u>, \u043a\u043e\u0438\u0442\u043e \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0437\u0430\u043c\u0435\u043d\u0438\u0442\u0435 \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440 \u0441 \u0434\u0432\u0435 \u0441\u0433\u044a\u043d\u0430\u0442\u0438 <u><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.bg\/havliena-krpa-za-fitnes-siva-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u043a\u044a\u0440\u043f\u0438<\/a><\/u>.<\/li>\n\n\n\n<li>\u0410\u043a\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u043e\u043f\u0438\u0442\u0430\u0442\u0435 \u043f\u043e-\u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a\u0430\u0442\u0435\u043b\u043d\u0438 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u0438, \u043f\u0440\u0438\u0433\u043e\u0442\u0432\u0435\u0442\u0435 <u><a href=\"https:\/\/gymbeam.bg\/reguliruema-pudovka-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\"\u043f\u0443\u0434\u043e\u0432\u043a\u0430 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u043f\u0443\u0434\u043e\u0432\u043a\u0430<\/a><\/u>,&nbsp;<u><a href=\"https:\/\/gymbeam.bg\/neoprenovi-dumbeli-2-x-3-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0433\u0438\u0440\u0438,<\/a><\/u>&nbsp;<u><a href=\"https:\/\/gymbeam.bg\/olimpiiski-disk-iron-plate-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0434\u0438\u0441\u043a<\/a><\/u>,&nbsp;<u><a href=\"https:\/\/gymbeam.bg\/balansirashta-podlojka-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u043f\u043e\u0434\u043b\u043e\u0436\u043a\u0430 \u0437\u0430 \u0431\u0430\u043b\u0430\u043d\u0441<\/a><\/u>,&nbsp;\u0442\u0435\u0436\u043a\u0430 \u0442\u043e\u043f\u043a\u0430 <u><a href=\"https:\/\/gymbeam.bg\/tezhka-topka-slam-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slam ball<\/a><\/u>&nbsp;\u0438\u043b\u0438&nbsp;<u><a href=\"https:\/\/gymbeam.bg\/lenti-s-tejest-za-glezen-i-kitka-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0442\u0435\u0436\u0435\u0441\u0442\u0438 \u0437\u0430 \u043a\u0438\u0442\u043a\u0438\u0442\u0435 \u0438 \u0433\u043b\u0435\u0437\u0435\u043d\u0438\u0442\u0435<\/a><\/u>.<\/li>\n\n\n\n<li>\u0421\u043b\u0435\u0434 \u043a\u0430\u0442\u043e \u043f\u0440\u0438\u043a\u043b\u044e\u0447\u0438\u0442\u0435 \u0441 \u043e\u0441\u043d\u043e\u0432\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442, \u043d\u0435 \u0437\u0430\u0431\u0440\u0430\u0432\u044f\u0439\u0442\u0435 \u0434\u0430 \u0440\u0430\u0437\u0442\u0435\u0433\u043d\u0435\u0442\u0435.<\/li>\n<\/ul>\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=\"29120,36133,36304,48829,51160,67384\" ><\/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=\"1_%D0%94%D0%BE%D0%BA%D0%BE%D1%81%D0%B2%D0%B0%D0%BD%D0%B5_%D0%BD%D0%B0_%D0%B7%D0%B5%D0%BC%D1%8F_%D1%81_%D0%BA%D1%80%D0%B0%D0%BA_Single_Leg_Heel_Taps\"><\/span>1. \u0414\u043e\u043a\u043e\u0441\u0432\u0430\u043d\u0435 \u043d\u0430 \u0437\u0435\u043c\u044f \u0441 \u043a\u0440\u0430\u043a (Single Leg Heel Taps)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0418\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong>&nbsp;\u041b\u0435\u0433\u043d\u0435\u0442\u0435 \u043f\u043e \u0433\u0440\u044a\u0431 \u0438 \u043f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0438 \u0434\u043e \u0442\u044f\u043b\u043e\u0442\u043e. \u041f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438 \u0438 \u0433\u0438 \u0441\u0433\u044a\u043d\u0435\u0442\u0435 \u043f\u043e\u0434 \u044a\u0433\u044a\u043b \u043e\u0442 90 \u0433\u0440\u0430\u0434\u0443\u0441\u0430. \u0410\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0439\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong>&nbsp;\u041f\u0440\u0438 \u0438\u0437\u0434\u0438\u0448\u0432\u0430\u043d\u0435 \u0434\u043e\u043a\u043e\u0441\u043d\u0435\u0442\u0435 \u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430\u0442\u0430 \u0441 \u043f\u0435\u0442\u0430\u0442\u0430 \u043d\u0430 \u0435\u0434\u0438\u043d\u0438\u044f \u043a\u0440\u0430\u043a \u0438 \u0433\u043e \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u043d\u0430\u0433\u043e\u0440\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0432\u0434\u0438\u0448\u0432\u0430\u0442\u0435. \u041f\u043e\u0432\u0442\u043e\u0440\u0435\u0442\u0435 \u0441\u044a\u0449\u043e\u0442\u043e \u0441 \u0434\u0440\u0443\u0433\u0438\u044f \u043a\u0440\u0430\u043a. \u041f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u0446\u044f\u043b\u0430\u0442\u0430 \u043f\u043e\u0432\u044a\u0440\u0445\u043d\u043e\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u0435 \u0434\u043e\u043f\u0438\u0440\u0430 \u0434\u043e \u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430\u0442\u0430. \u041e\u0441\u0432\u0435\u043d \u0442\u043e\u0432\u0430 \u0441\u0435 \u0444\u043e\u043a\u0443\u0441\u0438\u0440\u0430\u0439\u0442\u0435 \u0432\u044a\u0440\u0445\u0443 \u0442\u043e\u0432\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435\u0442\u043e \u0434\u0430 \u0438\u0434\u0432\u0430 \u0433\u043b\u0430\u0432\u043d\u043e \u043e\u0442 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438. \u041d\u0430\u043f\u0440\u0430\u0432\u0435\u0442\u0435 12-20 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u043f\u043e \u0442\u043e\u0437\u0438 \u043d\u0430\u0447\u0438\u043d.<\/li>\n\n\n\n<li><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong>&nbsp;\u041c\u0430\u043b\u044a\u043a \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u043e\u0433\u044a\u0432\u0430\u043d\u0435 \u043d\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430.<\/li>\n\n\n\n<li><strong>\u041a\u0430\u043a \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e-\u0442\u0440\u0443\u0434\u043d\u043e?<\/strong>&nbsp;\u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u0435 \u0442\u0440\u0443\u0434\u043d\u043e\u0441\u0442\u0442\u0430, \u043a\u0430\u0442\u043e \u043b\u0435\u043a\u043e \u0438\u0437\u043f\u044a\u043d\u0435\u0442\u0435 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438 \u0438\u043b\u0438 \u043f\u0440\u0438\u043a\u0440\u0435\u043f\u0438\u0442\u0435&nbsp;<u><a href=\"https:\/\/gymbeam.bg\/lenti-s-tejest-za-glezen-i-kitka-0-5-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0442\u0435\u0436\u0435\u0441\u0442\u0438<\/a><\/u> \u043a\u044a\u043c \u0433\u043b\u0435\u0437\u0435\u043d\u0438\u0442\u0435.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/1.-Tuk-paty-o-zem.gif\" alt=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u0434\u043e\u043a\u043e\u0441\u0432\u0430\u043d\u0435 \u043d\u0430 \u0437\u0435\u043c\u044f \u0441 \u043a\u0440\u0430\u043a?\" class=\"wp-image-350032\" title=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u0434\u043e\u043a\u043e\u0441\u0432\u0430\u043d\u0435 \u043d\u0430 \u0437\u0435\u043c\u044f \u0441 \u043a\u0440\u0430\u043a?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%D0%9F%D0%BB%D0%B0%D0%BD%D0%B8%D0%BD%D1%81%D0%BA%D0%B8_%D0%BA%D0%B0%D1%82%D0%B5%D1%80%D0%B0%D1%87_Mountain_Climber\"><\/span>2. \u041f\u043b\u0430\u043d\u0438\u043d\u0441\u043a\u0438 \u043a\u0430\u0442\u0435\u0440\u0430\u0447 (Mountain Climber)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0418\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong>&nbsp;\u041a\u043b\u0435\u043a\u043d\u0435\u0442\u0435 \u043d\u0430 \u043f\u043e\u0434\u0430 \u0438 \u0437\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0432 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u043f\u043b\u0430\u043d\u043a \u0441 \u043f\u0440\u0430\u0432\u0438 \u0440\u044a\u0446\u0435. \u041f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0438 \u043f\u043e\u0434 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u043d\u0430 \u0440\u0430\u0437\u0441\u0442\u043e\u044f\u043d\u0438\u0435 \u043c\u0430\u043b\u043a\u043e \u043f\u043e-\u0448\u0438\u0440\u043e\u043a\u043e \u043e\u0442 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435. \u0420\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0441\u043e\u0447\u0430\u0442 \u043d\u0430\u0434\u043e\u043b\u0443 \u043e\u0442 \u0443\u0448\u0438\u0442\u0435, \u0430 \u043b\u043e\u043f\u0430\u0442\u043a\u0438\u0442\u0435 \u0441\u0430 \u0441\u044a\u0431\u0440\u0430\u043d\u0438. \u0410\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0439\u0442\u0435 \u044f\u0434\u0440\u043e\u0442\u043e \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0438 \u0441\u0435 \u043e\u043f\u0438\u0442\u0430\u0439\u0442\u0435 \u0434\u0430 \u043e\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0432 \u0435\u0434\u043d\u0430 \u0440\u0430\u0432\u043d\u0438\u043d\u0430. \u041d\u0435 \u0441\u0435 \u043e\u0433\u044a\u0432\u0430\u0439\u0442\u0435 \u0432 \u0433\u044a\u0440\u0431\u0430, \u043e\u0441\u043e\u0431\u0435\u043d\u043e \u0432 \u043b\u0443\u043c\u0431\u0430\u043b\u043d\u0430\u0442\u0430 \u043e\u0431\u043b\u0430\u0441\u0442.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:&nbsp;<\/strong>\u041f\u0440\u0438 \u0438\u0437\u0434\u0438\u0448\u0432\u0430\u043d\u0435 \u0441\u0432\u0438\u0439\u0442\u0435 \u0435\u0434\u0438\u043d\u0438\u044f \u043a\u0440\u0430\u043a \u0438 \u0433\u043e \u043f\u0440\u0438\u0434\u044a\u0440\u043f\u0430\u0439\u0442\u0435 \u043a\u044a\u043c \u043b\u0430\u043a\u044a\u0442\u044f \u043d\u0430 \u0438\u0437\u043f\u044a\u043d\u0430\u0442\u0430\u0442\u0430 \u0440\u044a\u043a\u0430. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0433\u043e \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u0438 \u0432\u0435\u0434\u043d\u0430\u0433\u0430 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u0442\u0435 \u0441\u044a\u0449\u043e\u0442\u043e \u043e\u0442 \u0434\u0440\u0443\u0433\u0430\u0442\u0430 \u0441\u0442\u0440\u0430\u043d\u0430. \u041f\u0440\u043e\u0434\u044a\u043b\u0436\u0435\u0442\u0435 \u0442\u0430\u043a\u0430, \u0434\u043e\u043a\u0430\u0442\u043e \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 12-20 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f.<\/li>\n\n\n\n<li><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong> \u0418\u0437\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430, \u043f\u0440\u043e\u0432\u0438\u0441\u0432\u0430\u043d\u0435 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u043a\u044a\u043c \u0437\u0435\u043c\u044f\u0442\u0430, \u043f\u0440\u0435\u043a\u043e\u043c\u0435\u0440\u043d\u043e \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0442\u0430\u0437\u0430 \u043d\u0430\u0433\u043e\u0440\u0435, \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435.<\/li>\n\n\n\n<li><strong>\u041a\u0430\u043a \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e-\u0442\u0440\u0443\u0434\u043d\u043e?&nbsp;<\/strong>\u041f\u043e\u0434\u043f\u0440\u0435\u0442\u0435 \u0440\u044a\u0446\u0435 \u043d\u0430 \u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430 \u0437\u0430 \u0431\u0430\u043b\u0430\u043d\u0441, <u><a href=\"https:\/\/gymbeam.bg\/fitbol-fitball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0444\u0438\u0442\u0431\u043e\u043b<\/a><\/u> \u0438\u043b\u0438 \u043d\u0430 \u0442\u0435\u0436\u043a\u0430 \u0442\u043e\u043f\u043a\u0430 slam ball. \u041c\u043e\u0436\u0435\u0442\u0435 \u0441\u044a\u0449\u043e \u0442\u0430\u043a\u0430 \u0434\u0430 \u043f\u0440\u0438\u043a\u0440\u0435\u043f\u0438\u0442\u0435 \u0442\u0435\u0436\u0435\u0441\u0442\u0438 \u043a\u044a\u043c \u0433\u043b\u0435\u0437\u0435\u043d\u0438\u0442\u0435 \u0441\u0438.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/2.-Horolezec.gif\" alt=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043f\u043b\u0430\u043d\u0438\u043d\u0441\u043a\u0438 \u043a\u0430\u0442\u0435\u0440\u0430\u0447?\" class=\"wp-image-350046\" title=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043f\u043b\u0430\u043d\u0438\u043d\u0441\u043a\u0438 \u043a\u0430\u0442\u0435\u0440\u0430\u0447?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9A%D1%80%D1%8A%D1%81%D1%82%D0%BE%D1%81%D0%B0%D0%BD_%D0%BF%D0%BB%D0%B0%D0%BD%D0%B8%D0%BD%D1%81%D0%BA%D0%B8_%D0%BA%D0%B0%D1%82%D0%B5%D1%80%D0%B0%D1%87_Cross_Body_Mountain_Climbers\"><\/span><ol start=\"3\">\n \t<li><strong> \u041a\u0440\u044a\u0441\u0442\u043e\u0441\u0430\u043d \u043f\u043b\u0430\u043d\u0438\u043d\u0441\u043a\u0438 \u043a\u0430\u0442\u0435\u0440\u0430\u0447 (Cross Body Mountain Climbers)<\/strong><\/li>\n<\/ol><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0418\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong>&nbsp;\u041a\u043b\u0435\u043a\u043d\u0435\u0442\u0435 \u043d\u0430 \u043f\u043e\u0434\u0430 \u0438 \u0437\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0432 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u043f\u043b\u0430\u043d\u043a \u0441 \u043f\u0440\u0430\u0432\u0438 \u0440\u044a\u0446\u0435. \u041f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0438 \u043f\u043e\u0434 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u043d\u0430 \u0440\u0430\u0437\u0441\u0442\u043e\u044f\u043d\u0438\u0435 \u043c\u0430\u043b\u043a\u043e \u043f\u043e-\u0448\u0438\u0440\u043e\u043a\u043e \u043e\u0442 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435. \u0420\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0441\u043e\u0447\u0430\u0442 \u043d\u0430\u0434\u043e\u043b\u0443 \u043e\u0442 \u0443\u0448\u0438\u0442\u0435, \u0430 \u043b\u043e\u043f\u0430\u0442\u043a\u0438\u0442\u0435 \u0441\u0430 \u0441\u044a\u0431\u0440\u0430\u043d\u0438. \u0410\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0439\u0442\u0435 \u044f\u0434\u0440\u043e\u0442\u043e \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0438 \u0441\u0435 \u043e\u043f\u0438\u0442\u0430\u0439\u0442\u0435 \u0434\u0430 \u043e\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0432 \u0435\u0434\u043d\u0430 \u0440\u0430\u0432\u043d\u0438\u043d\u0430. \u041d\u0435 \u0441\u0435 \u043e\u0433\u044a\u0432\u0430\u0439\u0442\u0435 \u0432 \u0433\u044a\u0440\u0431\u0430, \u043e\u0441\u043e\u0431\u0435\u043d\u043e \u0432 \u043b\u0443\u043c\u0431\u0430\u043b\u043d\u0430\u0442\u0430 \u043e\u0431\u043b\u0430\u0441\u0442.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:&nbsp;<\/strong>\u041f\u0440\u0438 \u0438\u0437\u0434\u0438\u0448\u0432\u0430\u043d\u0435 \u0441\u0432\u0438\u0439\u0442\u0435 \u0435\u0434\u0438\u043d\u0438\u044f \u0441\u0438 \u043a\u0440\u0430\u043a \u0438 \u0433\u043e \u043f\u0440\u0438\u0431\u043b\u0438\u0436\u0435\u0442\u0435 \u043a\u044a\u043c \u043b\u0430\u043a\u044a\u0442\u044f \u043d\u0430 \u043f\u0440\u043e\u0442\u0438\u0432\u043e\u043f\u043e\u043b\u043e\u0436\u043d\u0430\u0442\u0430 \u0438\u0437\u043f\u044a\u043d\u0430\u0442\u0430 \u0440\u044a\u043a\u0430. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0433\u043e \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u0438 \u0432\u0435\u0434\u043d\u0430\u0433\u0430 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u0442\u0435 \u0441\u044a\u0449\u043e\u0442\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u043e\u0442 \u0434\u0440\u0443\u0433\u0430\u0442\u0430 \u0441\u0442\u0440\u0430\u043d\u0430. \u041d\u0430\u043f\u0440\u0430\u0432\u0435\u0442\u0435 12-20 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u043f\u043e \u0442\u043e\u0437\u0438 \u043d\u0430\u0447\u0438\u043d.<\/li>\n\n\n\n<li><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong> \u0418\u0437\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430, \u043f\u0440\u043e\u0432\u0438\u0441\u0432\u0430\u043d\u0435 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u043a\u044a\u043c \u0437\u0435\u043c\u044f\u0442\u0430, \u043f\u0440\u0435\u043a\u043e\u043c\u0435\u0440\u043d\u043e \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0442\u0430\u0437\u0430 \u043d\u0430\u0433\u043e\u0440\u0435, \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435.<\/li>\n\n\n\n<li><strong>\u041a\u0430\u043a \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e-\u0442\u0440\u0443\u0434\u043d\u043e?&nbsp;<\/strong>\u041e\u043f\u0440\u0435\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0438 \u043d\u0430 \u0431\u0430\u043b\u0430\u043d\u0441\u0438\u0440\u0430\u0449\u0430 \u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430, <u><a href=\"https:\/\/gymbeam.bg\/balansirashta-podlojka-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u043f\u043e\u0434\u043b\u043e\u0436\u043a\u0430<\/a><\/u> \u0437\u0430 \u0431\u0430\u043b\u0430\u043d\u0441, \u0444\u0438\u0442\u0431\u043e\u043b \u0438\u043b\u0438 \u0442\u0435\u0436\u043a\u0430 \u0442\u043e\u043f\u043a\u0430 slam ball. \u041c\u043e\u0436\u0435\u0442\u0435 \u0441\u044a\u0449\u043e \u0442\u0430\u043a\u0430 \u0434\u0430 \u043f\u0440\u0438\u043a\u0440\u0435\u043f\u0438\u0442\u0435 \u0442\u0435\u0436\u0435\u0441\u0442\u0438 \u043a\u044a\u043c \u0433\u043b\u0435\u0437\u0435\u043d\u0438\u0442\u0435 \u0441\u0438.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/6.-Horolezec-do-krize.gif\" alt=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043a\u0440\u044a\u0441\u0442\u043e\u0441\u0430\u043d \u043f\u043b\u0430\u043d\u0438\u043d\u0441\u043a\u0438 \u043a\u0430\u0442\u0435\u0440\u0430\u0447?\" class=\"wp-image-350102\" title=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043a\u0440\u044a\u0441\u0442\u043e\u0441\u0430\u043d \u043f\u043b\u0430\u043d\u0438\u043d\u0441\u043a\u0438 \u043a\u0430\u0442\u0435\u0440\u0430\u0447?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9D%D0%BE%D0%B6%D0%B8%D1%86%D0%B0_Scissors\"><\/span><ol start=\"4\">\n \t<li><strong> \u041d\u043e\u0436\u0438\u0446\u0430 (Scissors)<\/strong><\/li>\n<\/ol><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0418\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:&nbsp;<\/strong>\u041b\u0435\u0433\u043d\u0435\u0442\u0435 \u043f\u043e \u0433\u0440\u044a\u0431. \u0421\u0432\u0438\u0439\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0438 \u0438 \u043f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u0434\u043b\u0430\u043d\u0438 \u043d\u0430 \u0442\u0438\u043b\u0430, \u043a\u043e\u0439\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u043e\u0441\u0442\u0430\u043d\u0435 \u043d\u0430 \u043d\u044f\u043a\u043e\u043b\u043a\u043e \u0441\u0430\u043d\u0442\u0438\u043c\u0435\u0442\u0440\u0430 \u043d\u0430\u0434 \u0437\u0435\u043c\u044f\u0442\u0430. \u041f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u043b\u0435\u043a\u043e \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430 \u0441\u0438 \u0438 \u043b\u0435\u043a\u043e \u0441\u0433\u044a\u043d\u0435\u0442\u0435 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438. \u0414\u0440\u044a\u0436\u0442\u0435 \u043b\u0430\u043a\u0442\u0438\u0442\u0435 \u0441\u0438 \u043e\u0442\u0432\u043e\u0440\u0435\u043d\u0438. \u0410\u043a\u043e \u0432\u0441\u0435 \u043e\u0449\u0435 \u043d\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u043b\u0430\u043a\u0442\u0438\u0442\u0435 \u0441\u0438 \u043e\u0442\u0432\u043e\u0440\u0435\u043d\u0438, \u043a\u0440\u044a\u0441\u0442\u043e\u0441\u0430\u0439\u0442\u0435 \u0440\u044a\u0446\u0435 \u043d\u0430 \u0433\u044a\u0440\u0434\u0438\u0442\u0435 \u0441\u0438.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong>&nbsp;\u0410\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0439\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0438 \u0437\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0434\u0430 \u043f\u0440\u0438\u0434\u044a\u0440\u043f\u0432\u0430\u0442\u0435 \u0435\u0434\u0438\u043d\u0438\u044f \u043a\u0440\u0430\u043a \u043a\u044a\u043c \u0433\u044a\u0440\u0434\u0438\u0442\u0435, \u043a\u0430\u0442\u043e \u0441\u044a\u0449\u0435\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e \u0441\u043f\u0443\u0441\u043a\u0430\u0442\u0435 \u0434\u0440\u0443\u0433\u0438\u044f \u0438 \u0433\u043e \u0437\u0430\u0434\u044a\u0440\u0436\u0430\u0442\u0435 \u043d\u0430 \u043d\u044f\u043a\u043e\u043b\u043a\u043e \u0441\u0430\u043d\u0442\u0438\u043c\u0435\u0442\u0440\u0430 \u043d\u0430\u0434 \u0437\u0435\u043c\u044f\u0442\u0430. \u041f\u0440\u0438 \u0442\u043e\u0432\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0432\u0438 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u043f\u0440\u0438\u043b\u0438\u0447\u0430\u0442 \u043d\u0430 \u0440\u0435\u0436\u0435\u0449\u0430 \u043d\u043e\u0436\u0438\u0446\u0430. \u041a\u043e\u0433\u0430\u0442\u043e \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043d\u0435 \u0437\u0430\u0431\u0440\u0430\u0432\u044f\u0439\u0442\u0435 \u0434\u0430 \u0434\u0438\u0448\u0430\u0442\u0435 \u0438 \u0441\u0435 \u0444\u043e\u043a\u0443\u0441\u0438\u0440\u0430\u0439\u0442\u0435 \u0432\u044a\u0440\u0445\u0443 \u0444\u0430\u043a\u0442\u0430, \u0447\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435\u0442\u043e \u0438\u0434\u0432\u0430 \u043f\u0440\u0435\u0434\u0438\u043c\u043d\u043e \u043e\u0442 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438. \u0423\u0432\u0435\u0440\u0435\u0442\u0435 \u0441\u0435, \u0447\u0435 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430 \u0432\u0438 \u0435 \u043f\u0440\u0438\u0442\u0438\u0441\u043d\u0430\u0442\u0430 \u043a\u044a\u043c \u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430\u0442\u0430. \u0418\u0437\u043f\u044a\u043b\u043d\u0435\u0442\u0435 \u0442\u043e\u0432\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 8-12 \u043f\u044a\u0442\u0438.<\/li>\n\n\n\n<li><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:&nbsp;<\/strong>\u041c\u0430\u043b\u044a\u043a \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u043e\u0433\u044a\u0432\u0430\u043d\u0435 \u0432 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430.<\/li>\n\n\n\n<li><strong>\u041a\u0430\u043a \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e-\u0442\u0440\u0443\u0434\u043d\u043e?&nbsp;<\/strong>\u0423\u0432\u0435\u043b\u0438\u0447\u0435\u0442\u0435 \u043e\u0431\u0445\u0432\u0430\u0442\u0430 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u043d\u0430 \u0434\u043e\u043b\u043d\u0438\u0442\u0435 \u0441\u0438 \u043a\u0440\u0430\u0439\u043d\u0438\u0446\u0438 \u0438\u043b\u0438 \u043f\u0440\u0438\u043a\u0440\u0435\u043f\u0435\u0442\u0435 \u0442\u0435\u0436\u0435\u0441\u0442\u0438 \u043a\u044a\u043c \u0433\u043b\u0435\u0437\u0435\u043d\u0438\u0442\u0435<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/3.-Nuzky.gif\" alt=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043d\u043e\u0436\u0438\u0446\u0430?\" class=\"wp-image-350060\" title=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043d\u043e\u0436\u0438\u0446\u0430?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9F%D1%80%D0%B8%D0%B4%D1%8A%D1%80%D0%BF%D0%B2%D0%B0%D0%BD%D0%B5_%D0%BD%D0%B0_%D0%BA%D0%BE%D0%BB%D0%B5%D0%BD%D0%B5_%D0%BE%D1%82_%D0%BF%D0%BB%D0%B0%D0%BD%D0%BA_Slider_Knee_Tucks\"><\/span><ol start=\"5\">\n \t<li><strong> \u041f\u0440\u0438\u0434\u044a\u0440\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u0435 \u043e\u0442 \u043f\u043b\u0430\u043d\u043a (Slider Knee Tucks)<\/strong><\/li>\n<\/ol><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0418\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:&nbsp;<\/strong>\u041f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 <u><a href=\"https:\/\/gymbeam.bg\/plazgashti-se-trenirovachni-diskove-gymbeam.html\" class=\"ek-link\">\u043f\u043b\u044a\u0437\u0433\u0430\u0449\u0438\u0442\u0435 \u0441\u0435 \u043f\u043e\u0434\u043b\u043e\u0436\u043a\u0438<\/a><\/u> \u043f\u043e\u0434 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438 \u0438 \u0437\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0432 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u043f\u043b\u0430\u043d\u043a \u0441 \u0438\u0437\u043f\u044a\u043d\u0430\u0442\u0438 \u0440\u044a\u0446\u0435. \u041f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u043e\u0442\u0432\u043e\u0440\u0435\u043d\u0438\u0442\u0435 \u0434\u043b\u0430\u043d\u0438 \u043f\u043e\u0434 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0441\u0438 \u043d\u0430 \u0440\u0430\u0437\u0441\u0442\u043e\u044f\u043d\u0438\u0435 \u043c\u0430\u043b\u043a\u043e \u043f\u043e-\u0448\u0438\u0440\u043e\u043a\u043e \u043e\u0442 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435. \u0420\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0441\u043e\u0447\u0430\u0442 \u043d\u0430\u0434\u043e\u043b\u0443 \u043e\u0442 \u0443\u0448\u0438\u0442\u0435, \u0430 \u043b\u043e\u043f\u0430\u0442\u043a\u0438\u0442\u0435 \u0441\u0430 \u0441\u044a\u0431\u0440\u0430\u043d\u0438. \u0410\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0439\u0442\u0435 \u044f\u0434\u0440\u043e\u0442\u043e \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0438 \u0441\u0435 \u043e\u043f\u0438\u0442\u0430\u0439\u0442\u0435 \u0434\u0430 \u043e\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0432 \u0435\u0434\u043d\u0430 \u0440\u0430\u0432\u043d\u0438\u043d\u0430.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong>&nbsp;\u0418\u0437\u0434\u0438\u0448\u0432\u0430\u0439\u043a\u0438, \u043b\u0435\u043a\u043e \u043e\u0442\u043a\u043b\u044e\u0447\u0435\u0442\u0435 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438 \u0438 \u0433\u0438 \u043f\u0440\u0438\u0434\u044a\u0440\u043f\u0430\u0439\u0442\u0435 \u043a\u044a\u043c \u0433\u044a\u0440\u0434\u0438\u0442\u0435 \u0441\u0438. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0432\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u0441\u0435 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u0438 \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0435\u0442\u0435 \u0441\u044a\u0441 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e\u0442\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435. \u041f\u043e \u0442\u043e\u0437\u0438 \u043d\u0430\u0447\u0438\u043d \u043d\u0430\u043f\u0440\u0430\u0432\u0435\u0442\u0435 12-20 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f.<\/li>\n\n\n\n<li><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:&nbsp;<\/strong>\u041c\u0430\u043b\u044a\u043a \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u043e\u0433\u044a\u0432\u0430\u043d\u0435 \u0432 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430.<\/li>\n\n\n\n<li><strong>\u041a\u0430\u043a \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e-\u0442\u0440\u0443\u0434\u043d\u043e?&nbsp;<\/strong>\u041e\u043f\u0440\u0435\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0438 \u043d\u0430 \u0431\u0430\u043b\u0430\u043d\u0441\u0438\u0440\u0430\u0449\u0430 \u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430, \u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430 \u0437\u0430 \u0431\u0430\u043b\u0430\u043d\u0441, \u0444\u0438\u0442\u0431\u043e\u043b \u0438\u043b\u0438 \u043d\u0430 \u0442\u0435\u0436\u043a\u0430 \u0442\u043e\u043f\u043a\u0430 slam ball. \u041c\u043e\u0436\u0435\u0442\u0435 \u0441\u044a\u0449\u043e \u0442\u0430\u043a\u0430 \u0434\u0430 \u043f\u0440\u0438\u043a\u0440\u0435\u043f\u0438\u0442\u0435 \u0442\u0435\u0436\u0435\u0441\u0442\u0438 \u043a\u044a\u043c \u0433\u043b\u0435\u0437\u0435\u043d\u0438\u0442\u0435 \u0441\u0438.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/7.-Krceni-kolen.gif\" alt=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043f\u0440\u0438\u0434\u044a\u0440\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u043e\u0442 \u043f\u043b\u0430\u043d\u043a?\" class=\"wp-image-350116\" title=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043f\u0440\u0438\u0434\u044a\u0440\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u043e\u0442 \u043f\u043b\u0430\u043d\u043a?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9F%D0%BE%D0%BA%D1%80%D0%B8%D0%B2_%D1%81_%D0%BF%D0%BB%D1%8A%D0%B7%D0%B3%D0%B0%D1%89%D0%B8_%D1%81%D0%B5_%D0%BF%D0%BE%D0%B4%D0%BB%D0%BE%D0%B6%D0%BA%D0%B8_Slider_Pike_Up\"><\/span><ol start=\"6\">\n \t<li><strong> \u041f\u043e\u043a\u0440\u0438\u0432 \u0441 \u043f\u043b\u044a\u0437\u0433\u0430\u0449\u0438 \u0441\u0435 \u043f\u043e\u0434\u043b\u043e\u0436\u043a\u0438 (Slider Pike Up)<\/strong><\/li>\n<\/ol><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0418\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:&nbsp;<\/strong>\u041f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u043f\u043b\u044a\u0437\u0433\u0430\u0449\u0438\u0442\u0435 \u0441\u0435 \u043f\u043e\u0434\u043b\u043e\u0436\u043a\u0438 \u043f\u043e\u0434 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438 \u0438 \u0437\u0430\u0435\u043c\u0435\u0442\u0435 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u043f\u043b\u0430\u043d\u043a \u0441 \u0438\u0437\u043f\u044a\u043d\u0430\u0442\u0438 \u0440\u044a\u0446\u0435. \u041f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u043e\u0442\u0432\u043e\u0440\u0435\u043d\u0438\u0442\u0435 \u0434\u043b\u0430\u043d\u0438 \u043f\u043e\u0434 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0441\u0438 \u043d\u0430 \u0440\u0430\u0437\u0441\u0442\u043e\u044f\u043d\u0438\u0435 \u043c\u0430\u043b\u043a\u043e \u043f\u043e-\u0448\u0438\u0440\u043e\u043a\u043e \u043e\u0442 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435. \u0420\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0441\u043e\u0447\u0430\u0442 \u043d\u0430\u0434\u043e\u043b\u0443 \u043e\u0442 \u0443\u0448\u0438\u0442\u0435, \u0430 \u043b\u043e\u043f\u0430\u0442\u043a\u0438\u0442\u0435 \u0441\u0430 \u0441\u044a\u0431\u0440\u0430\u043d\u0438. \u0410\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0439\u0442\u0435 \u044f\u0434\u0440\u043e\u0442\u043e \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0438 \u0441\u0435 \u043e\u043f\u0438\u0442\u0430\u0439\u0442\u0435 \u0434\u0430 \u043e\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0432 \u0435\u0434\u043d\u0430 \u0440\u0430\u0432\u043d\u0438\u043d\u0430.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong>&nbsp;\u0418\u0437\u0434\u0438\u0448\u0432\u0430\u0439\u043a\u0438, \u043f\u0440\u0438\u0434\u044a\u0440\u043f\u0430\u0439\u0442\u0435 \u0441\u0442\u044a\u043f\u0430\u043b\u0430\u0442\u0430 \u043a\u044a\u043c \u0434\u043b\u0430\u043d\u0438\u0442\u0435, \u043a\u0430\u0442\u043e \u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438 \u043b\u0435\u043a\u043e \u043e\u0442\u043a\u043b\u044e\u0447\u0435\u043d\u0438. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0432\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u0441\u0435 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u0438 \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0435\u0442\u0435 \u0441\u044a\u0441 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e\u0442\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 8-12 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f.<\/li>\n\n\n\n<li><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:&nbsp;<\/strong>\u041c\u0430\u043b\u044a\u043a \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u043e\u0433\u044a\u0432\u0430\u043d\u0435 \u0432 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/4.-Pritahovani-nohou-k-rukam.gif\" alt=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043f\u043e\u043a\u0440\u0438\u0432 \u0441 \u043f\u043b\u044a\u0437\u0433\u0430\u0449\u0438 \u0441\u0435 \u043f\u043e\u0434\u043b\u043e\u0436\u043a\u0438?\" class=\"wp-image-350074\" title=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043f\u043e\u043a\u0440\u0438\u0432 \u0441 \u043f\u043b\u044a\u0437\u0433\u0430\u0449\u0438 \u0441\u0435 \u043f\u043e\u0434\u043b\u043e\u0436\u043a\u0438?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9F%D0%BE%D0%B2%D0%B4%D0%B8%D0%B3%D0%B0%D0%BD%D0%B5_%D0%BD%D0%B0_%D0%BA%D1%80%D0%B0%D0%BA%D0%B0%D1%82%D0%B0_%D0%BE%D1%82_%D0%BB%D0%B5%D0%B3_Lying_Leg_Raises\"><\/span><ol start=\"7\">\n \t<li><strong> \u041f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u043e\u0442 \u043b\u0435\u0433 (Lying Leg Raises)<\/strong><\/li>\n<\/ol><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0418\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:&nbsp;<\/strong>\u041b\u0435\u0433\u043d\u0435\u0442\u0435 \u043f\u043e \u0433\u0440\u044a\u0431 \u0438 \u043f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u0440\u044a\u0446\u0435 \u043f\u043e \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0435\u043d\u0438\u0435 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0441\u0438. \u0413\u043b\u0430\u0432\u0430\u0442\u0430 \u0438 \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430 \u043e\u0441\u0442\u0430\u0432\u0430\u0442 \u043b\u0435\u043a\u043e \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0430\u0442\u0438 \u043d\u0430\u0434 \u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430\u0442\u0430. \u0421\u0432\u0438\u0439\u0442\u0435 \u043b\u0435\u043a\u043e \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438 \u0438 \u0433\u0438 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u043d\u0430 \u043d\u044f\u043a\u043e\u043b\u043a\u043e \u0441\u0430\u043d\u0442\u0438\u043c\u0435\u0442\u0440\u0430 \u043d\u0430\u0434 \u0437\u0435\u043c\u044f\u0442\u0430. \u0410\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0439\u0442\u0435 \u044f\u0434\u0440\u043e\u0442\u043e \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:&nbsp;<\/strong>\u041f\u0440\u0438 \u0438\u0437\u0434\u0438\u0448\u0432\u0430\u043d\u0435, \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u0441\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u043b\u0435\u043a\u043e \u043f\u0440\u0438\u0431\u043b\u0438\u0436\u0435\u0442\u0435 \u0441\u0432\u0438\u0442\u0438\u0442\u0435 \u0441\u0438 \u043a\u0440\u0430\u043a\u0430 \u043a\u044a\u043c \u0433\u043b\u0430\u0432\u0430\u0442\u0430. \u041a\u043e\u043d\u0446\u0435\u043d\u0442\u0440\u0438\u0440\u0430\u0439\u0442\u0435 \u0441\u0435 \u0432\u044a\u0440\u0445\u0443 \u0442\u043e\u0432\u0430 \u0446\u044f\u043b\u0430\u0442\u0430 \u043f\u043e\u0432\u044a\u0440\u0445\u043d\u043e\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430 \u0434\u0430 \u043e\u0441\u0442\u0430\u043d\u0435 \u0432 \u043a\u043e\u043d\u0442\u0430\u043a\u0442 \u0441 \u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430\u0442\u0430. \u041f\u0440\u0438 \u0432\u0434\u0438\u0448\u0432\u0430\u043d\u0435 \u0441\u0435 \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e. \u041f\u0440\u043e\u0434\u044a\u043b\u0436\u0435\u0442\u0435 \u0442\u0430\u043a\u0430, \u0434\u043e\u043a\u0430\u0442\u043e \u0438\u0437\u043f\u044a\u043b\u043d\u0438\u0442\u0435 8-12 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f.<\/li>\n\n\n\n<li><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong>&nbsp;\u041c\u0430\u043b\u044a\u043a \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u043d\u0435\u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435.<\/li>\n\n\n\n<li><strong>\u041a\u0430\u043a \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e-\u0442\u0440\u0443\u0434\u043d\u043e?&nbsp;<\/strong>\u041f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u043c\u0430\u043b\u043a\u0430 <u><a href=\"https:\/\/gymbeam.bg\/neoprenovi-dumbeli-2-x-1-kg-gymbeam.html\" class=\"ek-link\">\u0433\u0438\u0440\u0438\u0447\u043a\u0430<\/a><\/u> \u043c\u0435\u0436\u0434\u0443 \u0433\u043b\u0435\u0437\u0435\u043d\u0438\u0442\u0435 \u0441\u0438 \u0438\u043b\u0438 \u043f\u0440\u0438\u043a\u0440\u0435\u043f\u0435\u0442\u0435 <u><a href=\"https:\/\/gymbeam.bg\/lenti-s-tejest-za-glezen-i-kitka-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0442\u0435\u0436\u0435\u0441\u0442\u0438<\/a><\/u> \u043a\u044a\u043c \u0442\u044f\u0445.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/5.-Zvedani-rovnych-nohou.gif\" alt=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u043e\u0442 \u043b\u0435\u0433?\" class=\"wp-image-350088\" title=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u043e\u0442 \u043b\u0435\u0433?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%A1%D1%82%D1%80%D0%B0%D0%BD%D0%B8%D1%87%D0%B5%D0%BD_%D0%BF%D0%BB%D0%B0%D0%BD%D0%BA_%D1%81_%D1%80%D0%B5%D0%B4%D1%83%D0%B2%D0%B0%D0%BD%D0%B5_%D0%BD%D0%B0_%D1%81%D1%82%D1%80%D0%B0%D0%BD%D0%B8%D1%82%D0%B5_Alternating_Side_Plank\"><\/span><ol start=\"8\">\n \t<li><strong> \u0421\u0442\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043f\u043b\u0430\u043d\u043a \u0441 \u0440\u0435\u0434\u0443\u0432\u0430\u043d\u0435 \u043d\u0430 \u0441\u0442\u0440\u0430\u043d\u0438\u0442\u0435 (Alternating Side Plank)<\/strong><\/li>\n<\/ol><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0418\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:&nbsp;<\/strong>\u041b\u0435\u0433\u043d\u0435\u0442\u0435 \u043d\u0430 \u0435\u0434\u043d\u0430 \u0441\u0442\u0440\u0430\u043d\u0430 \u0441 \u0438\u0437\u043f\u044a\u043d\u0430\u0442\u0438 \u043a\u0440\u0430\u043a\u0430. \u041f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438 \u0435\u0434\u0438\u043d \u0432\u044a\u0440\u0445\u0443 \u0434\u0440\u0443\u0433 \u0438 \u0441\u0435 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u043d\u0430 \u043f\u0440\u0435\u0434\u043c\u0438\u0448\u043d\u0438\u0446\u0430\u0442\u0430 \u043d\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0440\u044a\u043a\u0430\u0442\u0430. \u0410\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0439\u0442\u0435 \u044f\u0434\u0440\u043e\u0442\u043e \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:&nbsp;<\/strong>\u0418\u0437\u0434\u0438\u0448\u0432\u0430\u0439\u043a\u0438, \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0440\u044a\u043a\u0430\u0442\u0430 \u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043e\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0432 \u0442\u043e\u0432\u0430 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0437\u0430 1-2 \u0441\u0435\u043a\u0443\u043d\u0434\u0438. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0441\u043c\u0435\u043d\u0435\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0438 \u043d\u0430\u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u0441\u044a\u0449\u043e\u0442\u043e \u043d\u0430 \u043f\u0440\u043e\u0442\u0438\u0432\u043e\u043f\u043e\u043b\u043e\u0436\u043d\u0430\u0442\u0430 \u0441\u0442\u0440\u0430\u043d\u0430. \u041f\u0440\u043e\u0434\u044a\u043b\u0436\u0435\u0442\u0435 \u0442\u0430\u043a\u0430, \u0434\u043e\u043a\u0430\u0442\u043e \u0438\u0437\u043f\u044a\u043b\u043d\u0438\u0442\u0435 8-12 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f.<\/li>\n\n\n\n<li><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong>&nbsp;\u041e\u0433\u044a\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430, \u043f\u0440\u043e\u0432\u0438\u0441\u0432\u0430\u043d\u0435 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u043a\u044a\u043c \u0437\u0435\u043c\u044f\u0442\u0430, \u043d\u0435\u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435.<\/li>\n\n\n\n<li><strong>\u041a\u0430\u043a \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e-\u0442\u0440\u0443\u0434\u043d\u043e?&nbsp;<\/strong>\u0421 \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0440\u044a\u043a\u0430\u0442\u0430 \u043c\u043e\u0436\u0435\u0442\u0435 \u0435\u0434\u043d\u043e\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e \u0434\u0430 \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u0442\u0435 \u0438 \u043a\u0440\u0430\u043a\u0430 \u0438\u043b\u0438 \u0441 \u0440\u044a\u0446\u0435 \u0434\u0430 \u0441\u0435 \u043e\u043f\u0440\u0435\u0442\u0435 \u043d\u0430 \u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430\u0442\u0430 \u0437\u0430 \u0431\u0430\u043b\u0430\u043d\u0441.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/8.-Kliky-do-stran.gif\" alt=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u0441\u0442\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043f\u043b\u0430\u043d\u043a \u0441 \u0440\u0435\u0434\u0443\u0432\u0430\u043d\u0435 \u043d\u0430 \u0441\u0442\u0440\u0430\u043d\u0438\u0442\u0435?\" class=\"wp-image-350130\" title=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u0441\u0442\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043f\u043b\u0430\u043d\u043a \u0441 \u0440\u0435\u0434\u0443\u0432\u0430\u043d\u0435 \u043d\u0430 \u0441\u0442\u0440\u0430\u043d\u0438\u0442\u0435?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%98%D0%B7%D0%BF%D1%80%D0%B0%D0%B2%D1%8F%D0%BD%D0%B5_%D0%B4%D0%BE_%D1%81%D0%B5%D0%B4%D0%B5%D0%B6_Roll_Ups\"><\/span><ol start=\"9\">\n \t<li><strong> \u0418\u0437\u043f\u0440\u0430\u0432\u044f\u043d\u0435 \u0434\u043e \u0441\u0435\u0434\u0435\u0436 (Roll Ups)<\/strong><\/li>\n<\/ol><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0418\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:&nbsp;<\/strong>\u041b\u0435\u0433\u043d\u0435\u0442\u0435 \u043f\u043e \u0433\u0440\u044a\u0431 \u0441 \u0438\u0437\u043f\u044a\u043d\u0430\u0442\u0438 \u043a\u0440\u0430\u043a\u0430 \u0438 \u0438\u0437\u043f\u044a\u043d\u0435\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0438.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:&nbsp;<\/strong>\u041f\u0440\u0438 \u0438\u0437\u0434\u0438\u0448\u0432\u0430\u043d\u0435 \u0438 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0439\u043a\u0438 \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u043f\u043b\u0430\u0432\u043d\u043e \u0441\u0435 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0441 \u0438\u0437\u043f\u044a\u043d\u0430\u0442\u0438 \u0440\u044a\u0446\u0435 \u0434\u043e \u0441\u0435\u0434\u043d\u0430\u043b\u043e \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435, \u0431\u0435\u0437 \u0434\u0430 \u0441\u0433\u044a\u0432\u0430\u0442\u0435 \u0434\u043e\u043b\u043d\u0438\u0442\u0435 \u043a\u0440\u0430\u0439\u043d\u0438\u0446\u0438. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0441 \u0432\u0434\u0438\u0448\u0432\u0430\u043d\u0435 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e \u0441\u0435 \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e. \u041d\u0430\u043f\u0440\u0430\u0432\u0435\u0442\u0435 8-12 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f.<\/li>\n\n\n\n<li><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong>&nbsp;\u041c\u0430\u043b\u044a\u043a \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043d\u0435\u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435.<\/li>\n\n\n\n<li><strong>\u041a\u0430\u043a \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e-\u0442\u0440\u0443\u0434\u043d\u043e?&nbsp;<\/strong>\u0421 \u0434\u0432\u0435\u0442\u0435 \u0441\u0438 \u0440\u044a\u0446\u0435 \u0445\u0432\u0430\u043d\u0435\u0442\u0435&nbsp;<u><a href=\"https:\/\/gymbeam.bg\/reguliruema-pudovka-kettlebell-4-5-18-kg-gymbeam.html\" class=\"ek-link\">\u043f\u0443\u0434\u043e\u0432\u043a\u0430<\/a><\/u>,<u><a href=\"https:\/\/gymbeam.bg\/shestougulen-dumbel-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">&nbsp;\u0434\u044a\u043c\u0431\u0435\u043b<\/a><\/u>&nbsp;\u0438\u043b\u0438&nbsp;<u><a href=\"https:\/\/gymbeam.bg\/olimpiiski-disk-iron-plate-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0434\u0438\u0441\u043a<\/a><\/u>&nbsp;\u0438 \u0441\u0435 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u043f\u043e \u0441\u044a\u0449\u0438\u044f \u043d\u0430\u0447\u0438\u043d.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/9.-Rolovani-do-sedu.gif\" alt=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u0438\u0437\u043f\u0440\u0430\u0432\u044f\u043d\u0435 \u0434\u043e \u0441\u0435\u0434\u0435\u0436?\" class=\"wp-image-350144\" title=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u0438\u0437\u043f\u0440\u0430\u0432\u044f\u043d\u0435 \u0434\u043e \u0441\u0435\u0434\u0435\u0436?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9F%D0%BE%D0%B2%D0%B4%D0%B8%D0%B3%D0%B0%D0%BD%D0%B5_%D0%BD%D0%B0_%D1%81%D1%80%D0%B5%D1%89%D1%83%D0%BF%D0%BE%D0%BB%D0%BE%D0%B6%D0%BD%D0%B8_%D0%BA%D1%80%D0%B0%D0%BA_%D0%BA%D1%8A%D0%BC_%D1%80%D1%8A%D0%BA%D0%B0_%D0%BE%D1%82_%D0%BB%D0%B5%D0%B3_Crossbody_Toe_Touch_Crunch\"><\/span><ol start=\"10\">\n \t<li><strong> \u041f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0441\u0440\u0435\u0449\u0443\u043f\u043e\u043b\u043e\u0436\u043d\u0438 \u043a\u0440\u0430\u043a \u043a\u044a\u043c \u0440\u044a\u043a\u0430 \u043e\u0442 \u043b\u0435\u0433 (Crossbody Toe Touch Crunch)<\/strong><\/li>\n<\/ol><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0418\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:&nbsp;<\/strong>\u041b\u0435\u0433\u043d\u0435\u0442\u0435 \u043f\u043e \u0433\u0440\u044a\u0431 \u0441 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d\u0438 \u043a\u0440\u0430\u043a\u0430 \u0438 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d\u0438 \u0440\u044a\u0446\u0435. \u041f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0433\u043b\u0430\u0432\u0430\u0442\u0430 \u0438 \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430 \u043d\u0430 \u043d\u044f\u043a\u043e\u043b\u043a\u043e \u0441\u0430\u043d\u0442\u0438\u043c\u0435\u0442\u0440\u0430 \u043d\u0430\u0434 \u0437\u0435\u043c\u044f\u0442\u0430. \u0410\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0439\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong>&nbsp;\u041f\u0440\u0438 \u0438\u0437\u0434\u0438\u0448\u0432\u0430\u043d\u0435 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0438 \u043f\u0440\u0438\u0431\u043b\u0438\u0436\u0435\u0442\u0435 \u0434\u044f\u0441\u043d\u0430\u0442\u0430 \u0440\u044a\u043a\u0430 \u0438 \u0438\u0437\u043f\u044a\u043d\u0430\u0442\u0438\u044f \u043b\u044f\u0432 \u043a\u0440\u0430\u043a, \u043a\u043e\u0438\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u0435 \u0434\u043e\u043f\u0440\u0430\u0442 \u043d\u0430\u0434 \u0442\u044f\u043b\u043e\u0442\u043e \u0432\u0438. \u0412\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u0441\u0435 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u0442\u0435 \u0441\u044a\u0449\u043e\u0442\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u043d\u0430 \u0434\u0440\u0443\u0433\u0430\u0442\u0430 \u0441\u0442\u0440\u0430\u043d\u0430. \u0412\u043d\u0438\u043c\u0430\u0432\u0430\u0439\u0442\u0435 \u0434\u0430 \u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430 \u0441\u0438 \u0437\u0430\u043b\u0435\u043f\u0435\u043d\u0430 \u043a\u044a\u043c \u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430\u0442\u0430. \u041d\u0430\u043f\u0440\u0430\u0432\u0435\u0442\u0435 8-12 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f.<\/li>\n\n\n\n<li><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:&nbsp;<\/strong>\u041c\u0430\u043b\u044a\u043a \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438.<\/li>\n\n\n\n<li><strong>\u041a\u0430\u043a \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e-\u0442\u0440\u0443\u0434\u043d\u043e?<\/strong> \u041f\u0440\u0438\u043a\u0440\u0435\u043f\u0435\u0442\u0435 \u0442\u0435\u0436\u0435\u0441\u0442 \u043a\u044a\u043c \u043a\u0438\u0442\u043a\u0438\u0442\u0435 \u0438\u043b\u0438 \u0433\u043b\u0435\u0437\u0435\u043d\u0438\u0442\u0435 \u0441\u0438.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/10.-Jack-Knife.gif\" alt=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0441\u0440\u0435\u0449\u0443\u043f\u043e\u043b\u043e\u0436\u043d\u0438 \u043a\u0440\u0430\u043a \u043a\u044a\u043c \u0440\u044a\u043a\u0430 \u043e\u0442 \u043b\u0435\u0433?\" class=\"wp-image-350158\" title=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0441\u0440\u0435\u0449\u0443\u043f\u043e\u043b\u043e\u0436\u043d\u0438 \u043a\u0440\u0430\u043a \u043a\u044a\u043c \u0440\u044a\u043a\u0430 \u043e\u0442 \u043b\u0435\u0433?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9A%D0%BE%D1%80%D0%B5%D0%BC%D0%BD%D0%B8_%D0%BF%D1%80%D0%B5%D1%81%D0%B8_%D1%81_%D0%B8%D0%B7%D0%BF%D1%8A%D0%BD%D0%B0%D1%82%D0%B8_%D0%BA%D1%80%D0%B0%D0%BA%D0%B0_Raised_Legs_Crunch\"><\/span><ol start=\"11\">\n \t<li><strong> \u041a\u043e\u0440\u0435\u043c\u043d\u0438 \u043f\u0440\u0435\u0441\u0438 \u0441 \u0438\u0437\u043f\u044a\u043d\u0430\u0442\u0438 \u043a\u0440\u0430\u043a\u0430 (Raised Legs Crunch)<\/strong><\/li>\n<\/ol><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0418\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:&nbsp;<\/strong>\u041b\u0435\u0433\u043d\u0435\u0442\u0435 \u043f\u043e \u0433\u0440\u044a\u0431, \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438 \u043a\u044a\u043c \u0442\u0430\u0432\u0430\u043d\u0430 (\u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0433\u0438 \u043e\u0442\u043a\u043b\u044e\u0447\u0438\u0442\u0435 \u043b\u0435\u043a\u043e) \u0438 \u0438\u0437\u043f\u044a\u043d\u0435\u0442\u0435 \u0440\u044a\u0446\u0435.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong>&nbsp;\u041f\u0440\u0438 \u0438\u0437\u0434\u0438\u0448\u0432\u0430\u043d\u0435, \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0439\u043a\u0438 \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0433\u043b\u0430\u0432\u0430\u0442\u0430 \u0438 \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430 \u043e\u0442 \u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430\u0442\u0430 \u0438 \u043f\u0440\u0438\u0431\u043b\u0438\u0436\u0435\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u043a\u044a\u043c \u043a\u0440\u0430\u043a\u0430\u0442\u0430. \u0414\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430 \u043e\u0441\u0442\u0430\u0432\u0430 \u043f\u0440\u0438\u0442\u0438\u0441\u043d\u0430\u0442\u0430 \u043a\u044a\u043c \u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430\u0442\u0430 \u043f\u0440\u0435\u0437 \u0446\u044f\u043b\u043e\u0442\u043e \u0432\u0440\u0435\u043c\u0435. \u0412\u0441\u0438\u0447\u043a\u043e, \u043a\u043e\u0435\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435, \u0435 \u0434\u0430 \u0441\u0435 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0441 \u043d\u044f\u043a\u043e\u043b\u043a\u043e \u0441\u0430\u043d\u0442\u0438\u043c\u0435\u0442\u0440\u0430. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043f\u0440\u0438 \u0432\u0434\u0438\u0448\u0432\u0430\u043d\u0435 \u0441\u0435 \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e. \u041d\u0430\u043f\u0440\u0430\u0432\u0435\u0442\u0435 8-12 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f.<\/li>\n\n\n\n<li><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong>&nbsp;\u041c\u0430\u043b\u044a\u043a \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438.<\/li>\n\n\n\n<li><strong>\u041a\u0430\u043a \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e-\u0442\u0440\u0443\u0434\u043d\u043e?<\/strong>&nbsp;\u0421 \u0434\u0432\u0435 \u0440\u044a\u0446\u0435 \u0445\u0432\u0430\u043d\u0435\u0442\u0435 <u><a href=\"https:\/\/gymbeam.bg\/reguliruema-pudovka-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u043f\u0443\u0434\u043e\u0432\u043a\u0430<\/a><\/u>,&nbsp;<u><a href=\"https:\/\/gymbeam.bg\/shestougulen-dumbel-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0434\u044a\u043c\u0431\u0435\u043b<\/a><\/u> \u0438\u043b\u0438 \u0434\u0438\u0441\u043a \u0438 \u0441\u0435 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u043a\u044a\u043c \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u043f\u043e \u0441\u044a\u0449\u0438\u044f \u043d\u0430\u0447\u0438\u043d.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/doplnok_01.gif\" alt=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0438 \u043f\u0440\u0435\u0441\u0438 \u0441 \u0438\u0437\u043f\u044a\u043d\u0430\u0442\u0438 \u043a\u0440\u0430\u043a\u0430?\" class=\"wp-image-350172\" title=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0438 \u043f\u0440\u0435\u0441\u0438 \u0441 \u0438\u0437\u043f\u044a\u043d\u0430\u0442\u0438 \u043a\u0440\u0430\u043a\u0430?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9A%D1%80%D0%B0%D1%87%D0%BA%D0%B8_%D0%BE%D1%82_%D0%BF%D0%BB%D0%B0%D0%BD%D0%BA_Plank_With_Steps\"><\/span><ol start=\"12\">\n \t<li><strong> \u041a\u0440\u0430\u0447\u043a\u0438 \u043e\u0442 \u043f\u043b\u0430\u043d\u043a (Plank With Steps)<\/strong><\/li>\n<\/ol><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0418\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong>&nbsp;\u041a\u043b\u0435\u043a\u043d\u0435\u0442\u0435 \u043d\u0430 \u043f\u043e\u0434\u0430 \u0438 \u0437\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0432 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u043f\u043b\u0430\u043d\u043a \u0441 \u043f\u0440\u0430\u0432\u0438 \u0440\u044a\u0446\u0435. \u041f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0438 \u043f\u043e\u0434 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u043d\u0430 \u0440\u0430\u0437\u0441\u0442\u043e\u044f\u043d\u0438\u0435 \u043c\u0430\u043b\u043a\u043e \u043f\u043e-\u0448\u0438\u0440\u043e\u043a\u043e \u043e\u0442 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435. \u0420\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0441\u043e\u0447\u0430\u0442 \u043d\u0430\u0434\u043e\u043b\u0443 \u043e\u0442 \u0443\u0448\u0438\u0442\u0435, \u0430 \u043b\u043e\u043f\u0430\u0442\u043a\u0438\u0442\u0435 \u0441\u0430 \u0441\u044a\u0431\u0440\u0430\u043d\u0438. \u0410\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0439\u0442\u0435 \u044f\u0434\u0440\u043e\u0442\u043e \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0438 \u0441\u0435 \u043e\u043f\u0438\u0442\u0430\u0439\u0442\u0435 \u0434\u0430 \u043e\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0432 \u0435\u0434\u043d\u0430 \u0440\u0430\u0432\u043d\u0438\u043d\u0430. \u041d\u0435 \u0441\u0435 \u043e\u0433\u044a\u0432\u0430\u0439\u0442\u0435 \u0432 \u0433\u044a\u0440\u0431\u0430, \u043e\u0441\u043e\u0431\u0435\u043d\u043e \u0432 \u043b\u0443\u043c\u0431\u0430\u043b\u043d\u0430\u0442\u0430 \u043e\u0431\u043b\u0430\u0441\u0442.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:&nbsp;<\/strong>\u041f\u0440\u0438 \u0438\u0437\u0434\u0438\u0448\u0432\u0430\u043d\u0435 \u0441\u0432\u0438\u0439\u0442\u0435 \u0435\u0434\u0438\u043d\u0438\u044f \u0441\u0438 \u043a\u0440\u0430\u043a \u0438 \u043d\u0430\u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u043a\u0440\u0430\u0447\u043a\u0430 \u043d\u0430\u043f\u0440\u0435\u0434 (\u043f\u043e\u0434 \u0442\u044f\u043b\u043e\u0442\u043e) \u0438 \u0432\u0435\u0434\u043d\u0430\u0433\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u0441\u044a\u0449\u043e\u0442\u043e \u0441 \u0434\u0440\u0443\u0433\u0438\u044f \u043a\u0440\u0430\u043a. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u043f\u044a\u0440\u0432\u0438\u044f, \u0430 \u0441\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0438 \u0432\u0442\u043e\u0440\u0438\u044f \u043a\u0440\u0430\u043a \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e. \u041f\u0440\u043e\u0434\u044a\u043b\u0436\u0435\u0442\u0435 \u0442\u0430\u043a\u0430, \u0434\u043e\u043a\u0430\u0442\u043e \u0438\u0437\u043f\u044a\u043b\u043d\u0438\u0442\u0435 12-20 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f.<\/li>\n\n\n\n<li><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:&nbsp;<\/strong>\u041e\u0433\u044a\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430, \u043f\u0440\u043e\u0432\u0438\u0441\u0432\u0430\u043d\u0435 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u043a\u044a\u043c \u0437\u0435\u043c\u044f\u0442\u0430, \u043f\u0440\u0435\u043a\u043e\u043c\u0435\u0440\u043d\u043e \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0442\u0430\u0437\u0430 \u043d\u0430\u0433\u043e\u0440\u0435.<\/li>\n\n\n\n<li><strong>\u041a\u0430\u043a \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e-\u0442\u0440\u0443\u0434\u043d\u043e?&nbsp;<\/strong>\u041e\u043f\u0440\u0435\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0438 \u043d\u0430 \u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430 \u0437\u0430 \u0431\u0430\u043b\u0430\u043d\u0441, \u043f\u043e\u0434\u043b\u043e\u0436\u043a\u0430 \u0437\u0430 \u0431\u0430\u043b\u0430\u043d\u0441 \u0438\u043b\u0438 \u043d\u0430 \u0442\u0435\u0436\u043a\u0430 \u0442\u043e\u043f\u043a\u0430 slam ball. \u041c\u043e\u0436\u0435\u0442\u0435 \u0441\u044a\u0449\u043e \u0442\u0430\u043a\u0430 \u0434\u0430 \u043f\u0440\u0438\u043a\u0440\u0435\u043f\u0438\u0442\u0435 \u0442\u0435\u0436\u0435\u0441\u0442\u0438 \u043a\u044a\u043c \u0433\u043b\u0435\u0437\u0435\u043d\u0438\u0442\u0435.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/doplnok_02.gif\" alt=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043a\u0440\u0430\u0447\u043a\u0438 \u043e\u0442 \u043f\u043b\u0430\u043d\u043a?\" class=\"wp-image-350186\" title=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043a\u0440\u0430\u0447\u043a\u0438 \u043e\u0442 \u043f\u043b\u0430\u043d\u043a?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9F%D0%BB%D0%B0%D0%BD%D0%BA_%D0%94%D0%B6%D0%B0%D0%BA_%D1%81_%D0%BF%D0%BB%D1%8A%D0%B7%D0%B3%D0%B0%D1%89%D0%B8_%D1%81%D0%B5_%D0%BF%D0%BE%D0%B4%D0%BB%D0%BE%D0%B6%D0%BA%D0%B8_Slider_Plank_Jack\"><\/span><ol start=\"13\">\n \t<li><strong> \u041f\u043b\u0430\u043d\u043a \u0414\u0436\u0430\u043a \u0441 \u043f\u043b\u044a\u0437\u0433\u0430\u0449\u0438 \u0441\u0435 \u043f\u043e\u0434\u043b\u043e\u0436\u043a\u0438 (Slider Plank Jack)<\/strong><\/li>\n<\/ol><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0418\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong>&nbsp;\u041a\u043b\u0435\u043a\u043d\u0435\u0442\u0435 \u043d\u0430 \u0437\u0435\u043c\u044f\u0442\u0430 \u0438 \u043f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u043f\u043b\u044a\u0437\u0433\u0430\u0449\u0438\u0442\u0435 \u0441\u0435 \u043f\u043e\u0434\u043b\u043e\u0436\u043a\u0438 \u043f\u043e\u0434 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0437\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0432 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u043f\u043b\u0430\u043d\u043a \u043d\u0430 \u043b\u0430\u043a\u0442\u0438. \u041f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u043b\u0430\u043a\u0442\u0438\u0442\u0435 \u0441\u0438 \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u0438\u0442\u0435\u043b\u043d\u043e \u043f\u043e\u0434 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u043d\u0430 \u0440\u0430\u0437\u0441\u0442\u043e\u044f\u043d\u0438\u0435 \u043c\u0430\u043b\u043a\u043e \u043f\u043e-\u0448\u0438\u0440\u043e\u043a\u043e \u043e\u0442 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435. \u041b\u0435\u043a\u043e \u043e\u0442\u0432\u043e\u0440\u0435\u043d\u0438\u0442\u0435 \u0434\u043b\u0430\u043d\u0438 \u0441\u043e\u0447\u0430\u0442 \u0435\u0434\u043d\u0430 \u043a\u044a\u043c \u0434\u0440\u0443\u0433\u0430. \u0418\u0437\u0434\u044a\u0440\u043f\u0430\u0439\u0442\u0435 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u043d\u0430\u0434\u043e\u043b\u0443 \u043e\u0442 \u0443\u0448\u0438\u0442\u0435 \u0441\u0438, \u043b\u043e\u043f\u0430\u0442\u043a\u0438\u0442\u0435 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u0430 \u0441\u044a\u0431\u0440\u0430\u043d\u0438. \u0410\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0439\u0442\u0435 \u044f\u0434\u0440\u043e\u0442\u043e \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0438 \u043e\u043f\u0438\u0442\u0430\u0439\u0442\u0435 \u0442\u044f\u043b\u043e\u0442\u043e \u0432\u0438 \u0434\u0430 \u043e\u0441\u0442\u0430\u043d\u0435 \u0432 \u0435\u0434\u043d\u0430 \u0440\u0430\u0432\u043d\u0438\u043d\u0430. \u041d\u0435 \u0441\u0435 \u043e\u0433\u044a\u0432\u0430\u0439\u0442\u0435 \u0432 \u0433\u044a\u0440\u0431\u0430, \u043e\u0441\u043e\u0431\u0435\u043d\u043e \u0432 \u043b\u0443\u043c\u0431\u0430\u043b\u043d\u0430\u0442\u0430 \u043e\u0431\u043b\u0430\u0441\u0442.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:&nbsp;<\/strong>\u041f\u0440\u0438 \u0438\u0437\u0434\u0438\u0448\u0432\u0430\u043d\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u043a\u0440\u0430\u0447\u043a\u0430 \u0432\u0441\u0442\u0440\u0430\u043d\u0438 \u0441 \u0435\u0434\u0438\u043d\u0438\u044f \u043a\u0440\u0430\u043a, \u0431\u0435\u0437 \u0434\u0430 \u0433\u043e \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u0442\u0435 \u043e\u0442 \u043f\u043e\u0434\u043b\u043e\u0436\u043a\u0430\u0442\u0430. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0433\u043e \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u043e\u0431\u0440\u0430\u0442\u043d\u043e \u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u0442\u0435 \u0441\u044a\u0449\u043e\u0442\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u0438 \u0441 \u0434\u0440\u0443\u0433\u0438\u044f \u043a\u0440\u0430\u043a. \u041f\u0440\u043e\u0434\u044a\u043b\u0436\u0435\u0442\u0435 \u0442\u0430\u043a\u0430, \u0434\u043e\u043a\u0430\u0442\u043e \u0438\u0437\u043f\u044a\u043b\u043d\u0438\u0442\u0435 8-12 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f.<\/li>\n\n\n\n<li><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:&nbsp;<\/strong>\u041e\u0433\u044a\u0432\u0430\u043d\u0435 \u0432 \u043e\u0431\u043b\u0430\u0441\u0442\u0442\u0430 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430, \u043f\u0440\u043e\u0432\u0438\u0441\u0432\u0430\u043d\u0435 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u043a\u044a\u043c \u0437\u0435\u043c\u044f\u0442\u0430, \u043f\u0440\u0435\u043a\u043e\u043c\u0435\u0440\u043d\u043e \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0442\u0430\u0437\u0430 \u043d\u0430\u0433\u043e\u0440\u0435, \u043d\u0435\u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435.<\/li>\n\n\n\n<li><strong>\u041a\u0430\u043a \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e-\u0442\u0440\u0443\u0434\u043d\u043e?&nbsp;<\/strong>\u0415\u0434\u043d\u043e\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e \u0440\u0430\u0437\u0442\u0432\u0430\u0440\u044f\u0439\u0442\u0435 \u0438 \u0434\u0432\u0430\u0442\u0430 \u0441\u0438 \u043a\u0440\u0430\u043a\u0430 \u0438\u043b\u0438 \u043f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 <u><a href=\"https:\/\/gymbeam.bg\/komplekt-trenirovachni-lastici-loop-band-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u043b\u0430\u0441\u0442\u0438\u043a<\/a><\/u> \u043d\u0430\u0434 \u0433\u043b\u0435\u0437\u0435\u043d\u0438\u0442\u0435 \u0438\u043b\u0438 \u043d\u0430\u0434 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u0441\u0438 \u0438 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e \u0441\u044a\u0449\u0438\u044f \u043d\u0430\u0447\u0438\u043d.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/doplnok_03.gif\" alt=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u041f\u043b\u0430\u043d\u043a \u0414\u0436\u0430\u043a \u0441 \u043f\u043b\u044a\u0437\u0433\u0430\u0449\u0438 \u0441\u0435 \u043f\u043e\u0434\u043b\u043e\u0436\u043a\u0438?\" class=\"wp-image-350200\" title=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u041f\u043b\u0430\u043d\u043a \u0414\u0436\u0430\u043a \u0441 \u043f\u043b\u044a\u0437\u0433\u0430\u0449\u0438 \u0441\u0435 \u043f\u043e\u0434\u043b\u043e\u0436\u043a\u0438?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9A%D0%B0%D0%BA%D0%B2%D0%BE_%D1%81%D0%BB%D0%B5%D0%B4%D0%B2%D0%B0\"><\/span>\u041a\u0430\u043a\u0432\u043e \u0441\u043b\u0435\u0434\u0432\u0430?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0410\u043a\u043e \u0442\u044a\u0440\u0441\u0438\u0442\u0435 \u0438\u0434\u0435\u0438 \u0437\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441\u044a\u0449\u043e \u0438 \u0437\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430, \u0441\u0442\u0440\u0430\u043d\u0438\u0447\u043d\u0438\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0438\u043b\u0438 \u0437\u0430 \u044f\u0434\u0440\u043e\u0442\u043e \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e, \u0449\u0435 \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u0432\u0441\u0438\u0447\u043a\u043e \u0432 \u043d\u0430\u0448\u0430\u0442\u0430 \u0441\u0442\u0430\u0442\u0438\u044f <strong><a href=\"https:\/\/gymbeam.bg\/blog\/?p=340520\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">21 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043a\u043e\u0440\u0435\u043c \u0441\u044a\u0441 \u0441\u043e\u0431\u0441\u0442\u0432\u0435\u043d\u043e \u0442\u0435\u0433\u043b\u043e <\/a><\/strong>.<\/li>\n\n\n\n<li>\u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043a\u043e\u0440\u0435\u043c \u0441 \u0433\u0438\u043c\u043d\u0430\u0441\u0442\u0438\u0447\u0435\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430, \u0438\u0434\u0435\u0438 \u0437\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0449\u0435 \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u0432 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430&nbsp;<strong><a href=\"https:\/\/gymbeam.bg\/blog\/10-efektivni-uprajneniq-za-korem-i-sedalishte-s-fitbol\/\" class=\"ek-link\">10 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043a\u043e\u0440\u0435\u043c \u0438 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435 \u0441 \u0444\u0438\u0442\u0431\u043e\u043b<\/a><\/strong>.<\/li>\n\n\n\n<li>\u0410\u043a\u043e \u043d\u0435 \u0432\u0438 \u043e\u0441\u0442\u0430\u0432\u0430 \u043c\u043d\u043e\u0433\u043e \u0432\u0440\u0435\u043c\u0435 \u0437\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043e\u043f\u0438\u0442\u0430\u0439\u0442\u0435 \u043d\u0430\u0448\u0430\u0442\u0430<strong>&nbsp;<u><a href=\"https:\/\/gymbeam.bg\/blog\/efektivna-6-minutna-trenirovka-za-korem-v-domashni-uslovia\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">6-\u043c\u0438\u043d\u0443\u0442\u043d\u0430 \u0434\u043e\u043c\u0430\u0448\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0441 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043a\u043e\u0440\u0435\u043c<\/a><\/u><\/strong>.<\/li>\n\n\n\n<li>\u0410\u043a\u043e \u0446\u0435\u043b\u0442\u0430 \u0432\u0438 \u0435 \u0434\u0430 \u043e\u0442\u0441\u043b\u0430\u0431\u043d\u0435\u0442\u0435, \u043d\u0435 \u0431\u0438\u0432\u0430 \u0434\u0430 \u043f\u0440\u043e\u043f\u0443\u0441\u043a\u0430\u0442\u0435 \u043d\u0430\u0448\u0430\u0442\u0430 \u0441\u0442\u0430\u0442\u0438\u044f <a href=\"https:\/\/gymbeam.bg\/blog\/prosti-pravila-za-otslabvane-shte-se-iznenadate-kakvo-e-naistina-vajno\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">&nbsp;<strong>\u041f\u0440\u043e\u0441\u0442\u0438 \u043e\u0441\u043d\u043e\u0432\u0438 \u043d\u0430 \u043e\u0442\u0441\u043b\u0430\u0431\u0432\u0430\u043d\u0435\u0442\u043e: \u0449\u0435 \u0441\u0435 \u0438\u0437\u043d\u0435\u043d\u0430\u0434\u0430\u0442\u0435 \u043a\u043e\u0435 \u0435 \u043d\u0430\u0438\u0441\u0442\u0438\u043d\u0430 \u0432\u0430\u0436\u043d\u043e.<\/strong><\/a><\/li>\n<\/ul>\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%9A%D0%B0%D0%BA%D0%B2%D0%BE_%D0%B4%D0%B0_%D0%B7%D0%B0%D0%BF%D0%BE%D0%BC%D0%BD%D0%B8%D1%82%D0%B5\"><\/span>\u041a\u0430\u043a\u0432\u043e \u0434\u0430 \u0437\u0430\u043f\u043e\u043c\u043d\u0438\u0442\u0435?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0411\u043b\u0430\u0433\u043e\u0434\u0430\u0440\u0435\u043d\u0438\u0435 \u043d\u0430 \u0434\u043d\u0435\u0448\u043d\u0430\u0442\u0430 \u0441\u0442\u0430\u0442\u0438\u044f \u0432\u0435\u0447\u0435 \u0437\u043d\u0430\u0435\u0442\u0435 \u043a\u043e\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441\u0438 \u0441\u0442\u0440\u0443\u0432\u0430 \u0434\u0430 \u0432\u043a\u043b\u044e\u0447\u0432\u0430\u0442\u0435 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435, \u0430\u043a\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u0441\u0435 \u0444\u043e\u043a\u0443\u0441\u0438\u0440\u0430\u043c\u0435 \u0432\u044a\u0440\u0445\u0443 \u0443\u043a\u0440\u0435\u043f\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430. \u0422\u0435 \u0441\u0430 \u0447\u0443\u0434\u0435\u0441\u0435\u043d \u0438\u043d\u0441\u0442\u0440\u0443\u043c\u0435\u043d\u0442 \u0437\u0430 <strong>\u0440\u0430\u0437\u0432\u0438\u0432\u0430\u043d\u0435 \u0438 \u0443\u043a\u0440\u0435\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0442\u0430\u0437\u0438 \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u043d\u0430 \u0437\u043e\u043d\u0430<\/strong>. \u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0434\u043e\u0431\u0430\u0432\u0438\u0442\u0435 \u0442\u0435\u0437\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043a\u044a\u043c \u0443\u043a\u0440\u0435\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0434\u0440\u0443\u0433\u0430 \u0447\u0430\u0441\u0442 \u043e\u0442 \u0442\u044f\u043b\u043e\u0442\u043e \u0438\u043b\u0438 \u0434\u0430 \u0433\u0438 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u0443\u0432\u0430\u0442\u0435 \u043e\u0442\u0434\u0435\u043b\u043d\u043e \u043f\u043e\u043d\u0435 2 \u043f\u044a\u0442\u0438 \u0441\u0435\u0434\u043c\u0438\u0447\u043d\u043e. \u0410\u043a\u043e \u0432 \u0441\u044a\u0449\u043e\u0442\u043e \u0432\u0440\u0435\u043c\u0435 \u043a\u043e\u0440\u0438\u0433\u0438\u0440\u0430\u0442\u0435 \u0445\u0440\u0430\u043d\u0435\u043d\u0435\u0442\u043e \u0441\u0438 \u0438 \u043e\u0441\u0442\u0430\u0432\u0438\u0442\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0432\u0440\u0435\u043c\u0435 \u0437\u0430 \u0432\u044a\u0437\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430\u043d\u0435, \u0449\u0435 \u043f\u043e\u0434\u043f\u043e\u043c\u043e\u0433\u043d\u0435\u0442\u0435 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438\u0442\u0435 \u043e\u0449\u0435 \u043f\u043e\u0432\u0435\u0447\u0435. \u041f\u043e \u0442\u043e\u0437\u0438 \u043d\u0430\u0447\u0438\u043d \u0449\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0432\u0441\u0438\u0447\u043a\u043e \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e, \u0437\u0430 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0446\u0435\u043b\u0438\u0442\u0435 \u0441\u0438.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0422\u0430\u0437\u0438 \u0441\u0442\u0430\u0442\u0438\u044f \u0431\u0435\u0448\u0435 \u043b\u0438 \u043f\u043e\u043b\u0435\u0437\u043d\u0430 \u0437\u0430 \u0432\u0430\u0441? \u0410\u043a\u043e \u0435 \u0442\u0430\u043a\u0430, \u0441\u043f\u043e\u0434\u0435\u043b\u0435\u0442\u0435 \u044f \u0441 \u043f\u0440\u0438\u044f\u0442\u0435\u043b\u0438\u0442\u0435 \u0441\u0438 \u0438 \u0433\u0438 \u0432\u0434\u044a\u0445\u043d\u043e\u0432\u0435\u0442\u0435 \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442 \u0434\u043e\u043b\u043d\u0438\u0442\u0435 \u0441\u0438 \u043a\u043e\u0440\u0435\u043c\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u041a\u0430\u043a \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430 \u0441\u0438? \u041e\u043f\u0438\u0442\u0430\u0439\u0442\u0435 \u0442\u0435\u0437\u0438 13 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043d\u0430\u0447\u0438\u043d\u0430\u0435\u0449\u0438 \u0438 \u043d\u0430\u043f\u0440\u0435\u0434\u043d\u0430\u043b\u0438, \u043a\u043e\u0438\u0442\u043e \u0449\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0430\u0442 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0441\u0438\u043b\u0435\u043d \u0438 \u0434\u043e\u0431\u0440\u0435 \u043e\u0444\u043e\u0440\u043c\u0435\u043d \u043a\u043e\u0440\u0435\u043c.<\/p>\n","protected":false},"author":129,"featured_media":349988,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[81],"tags":[6307,7477,6403,6439],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-385522","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-trenyrovchny-planove-y-upraznenyia","8":"tag-6307","9":"tag-7477","10":"tag-6403","11":"tag-6439","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>\u0414\u043e\u043b\u043d\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430: \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438\u0442\u0435 13 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0442\u0435\u043b\u0435\u0441\u043d\u043e \u0442\u0435\u0433\u043b\u043e - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u041d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0434\u043e\u043b\u043d\u0438 \u043a\u043e\u0440\u0435\u043c\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0437\u0430 \u043d\u0430\u0447\u0438\u043d\u0430\u0435\u0449\u0438 \u0438 \u043d\u0430\u043f\u0440\u0435\u0434\u043d\u0430\u043b\u0438. \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430 \u0449\u0435 \u043f\u043e\u043c\u043e\u0433\u043d\u0430\u0442 \u0437\u0430 \u0443\u043a\u0440\u0435\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0438 \u0437\u0430\u0433\u0443\u0431\u0430 \u043d\u0430 \u043c\u0430\u0437\u043d\u0438\u043d\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\/13-uprajneniq-za-dolnata-chast-na-korema\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0414\u043e\u043b\u043d\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430: \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438\u0442\u0435 13 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0442\u0435\u043b\u0435\u0441\u043d\u043e \u0442\u0435\u0433\u043b\u043e - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u041d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0434\u043e\u043b\u043d\u0438 \u043a\u043e\u0440\u0435\u043c\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0437\u0430 \u043d\u0430\u0447\u0438\u043d\u0430\u0435\u0449\u0438 \u0438 \u043d\u0430\u043f\u0440\u0435\u0434\u043d\u0430\u043b\u0438. \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430 \u0449\u0435 \u043f\u043e\u043c\u043e\u0433\u043d\u0430\u0442 \u0437\u0430 \u0443\u043a\u0440\u0435\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0438 \u0437\u0430\u0433\u0443\u0431\u0430 \u043d\u0430 \u043c\u0430\u0437\u043d\u0438\u043d\u0438\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.bg\/blog\/13-uprajneniq-za-dolnata-chast-na-korema\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-07-27T10:56:57+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-01-02T14:44:41+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.bg\/blog\/wp-content\/uploads\/2022\/03\/1-6.png\" \/>\n\t<meta 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