{"id":430407,"date":"2023-06-30T15:17:46","date_gmt":"2023-06-30T13:17:46","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=430407"},"modified":"2024-12-23T09:10:32","modified_gmt":"2024-12-23T08:10:32","slug":"9-nai-dobri-uprajneniya-za-ramene","status":"publish","type":"post","link":"https:\/\/gymbeam.bg\/blog\/9-nai-dobri-uprajneniya-za-ramene\/","title":{"rendered":"9 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0440\u0430\u043c\u0435\u043d\u0435"},"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\/9-nai-dobri-uprajneniya-za-ramene\/#%D0%9A%D0%B0%D0%BA_%D0%B4%D0%B0_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%B0%D1%82%D0%B5_%D1%80%D0%B0%D0%BC%D0%B5%D0%BD%D0%B5%D1%82%D0%B5_%D1%81%D0%B8\" title=\"\u041a\u0430\u043a \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0441\u0438?\">\u041a\u0430\u043a \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0441\u0438?<\/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\/9-nai-dobri-uprajneniya-za-ramene\/#9_%D0%BD%D0%B0%D0%B9-%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_%D1%80%D0%B0%D0%BC%D0%B5%D0%BD%D0%B5%D1%82%D0%B5\" title=\"9 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435\">9 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.bg\/blog\/9-nai-dobri-uprajneniya-za-ramene\/#1_%D0%A1%D1%82%D1%80%D0%B0%D0%BD%D0%B8%D1%87%D0%BD%D0%BE_%D0%BF%D0%BE%D0%B2%D0%B4%D0%B8%D0%B3%D0%B0%D0%BD%D0%B5_%D1%81_%D0%B4%D1%8A%D0%BC%D0%B1%D0%B5%D0%BB%D0%B8\" title=\"1. \u0421\u0442\u0440\u0430\u043d\u0438\u0447\u043d\u043e \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438\">1. \u0421\u0442\u0440\u0430\u043d\u0438\u0447\u043d\u043e \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438<\/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\/9-nai-dobri-uprajneniya-za-ramene\/#2_%D0%9F%D0%BE%D0%B2%D0%B4%D0%B8%D0%B3%D0%B0%D0%BD%D0%B5_%D0%BD%D0%B0_%D0%B4%D1%8A%D0%BC%D0%B1%D0%B5%D0%BB%D0%B8_%D0%BE%D1%82%D0%BF%D1%80%D0%B5%D0%B4\" title=\"2. \u041f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0434\u044a\u043c\u0431\u0435\u043b\u0438 \u043e\u0442\u043f\u0440\u0435\u0434\">2. \u041f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0434\u044a\u043c\u0431\u0435\u043b\u0438 \u043e\u0442\u043f\u0440\u0435\u0434<\/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\/9-nai-dobri-uprajneniya-za-ramene\/#3_%D0%90%D1%80%D0%BD%D0%BE%D0%BB%D0%B4_%D0%BF%D1%80%D0%B5%D1%81%D0%B0_%D1%81_%D0%B4%D1%8A%D0%BC%D0%B1%D0%B5%D0%BB%D0%B8\" title=\"3. \u0410\u0440\u043d\u043e\u043b\u0434 \u043f\u0440\u0435\u0441\u0430 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438\">3. \u0410\u0440\u043d\u043e\u043b\u0434 \u043f\u0440\u0435\u0441\u0430 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.bg\/blog\/9-nai-dobri-uprajneniya-za-ramene\/#4_%D0%A0%D0%B0%D0%BC%D0%B5%D0%BD%D0%BD%D0%B0_%D0%BF%D1%80%D0%B5%D1%81%D0%B0_%D1%81_%D0%B4%D1%8A%D0%BC%D0%B1%D0%B5%D0%BB%D0%B8_%D0%BE%D1%82_%D1%81%D0%B5%D0%B4%D0%B5%D0%B6\" title=\"4. \u0420\u0430\u043c\u0435\u043d\u043d\u0430 \u043f\u0440\u0435\u0441\u0430 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438 \u043e\u0442 \u0441\u0435\u0434\u0435\u0436\">4. \u0420\u0430\u043c\u0435\u043d\u043d\u0430 \u043f\u0440\u0435\u0441\u0430 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438 \u043e\u0442 \u0441\u0435\u0434\u0435\u0436<\/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\/9-nai-dobri-uprajneniya-za-ramene\/#5_%D0%A0%D0%B0%D0%BC%D0%B5%D0%BD%D0%BD%D0%B0_%D0%BF%D1%80%D0%B5%D1%81%D0%B0_%D1%81_%D1%89%D0%B0%D0%BD%D0%B3%D0%B0_%D0%BE%D1%82_%D1%81%D0%B5%D0%B4%D0%B5%D0%B6\" title=\"5. \u0420\u0430\u043c\u0435\u043d\u043d\u0430 \u043f\u0440\u0435\u0441\u0430 \u0441 \u0449\u0430\u043d\u0433\u0430 \u043e\u0442 \u0441\u0435\u0434\u0435\u0436\">5. \u0420\u0430\u043c\u0435\u043d\u043d\u0430 \u043f\u0440\u0435\u0441\u0430 \u0441 \u0449\u0430\u043d\u0433\u0430 \u043e\u0442 \u0441\u0435\u0434\u0435\u0436<\/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\/9-nai-dobri-uprajneniya-za-ramene\/#6_%D0%A0%D0%B0%D0%BC%D0%B5%D0%BD%D0%BD%D0%B0_%D0%BF%D1%80%D0%B5%D1%81%D0%B0_%D1%81_%D1%89%D0%B0%D0%BD%D0%B3%D0%B0_%D0%BE%D1%82_%D1%81%D1%82%D0%BE%D0%B5%D0%B6\" title=\"6. \u0420\u0430\u043c\u0435\u043d\u043d\u0430 \u043f\u0440\u0435\u0441\u0430 \u0441 \u0449\u0430\u043d\u0433\u0430 \u043e\u0442 \u0441\u0442\u043e\u0435\u0436\">6. \u0420\u0430\u043c\u0435\u043d\u043d\u0430 \u043f\u0440\u0435\u0441\u0430 \u0441 \u0449\u0430\u043d\u0433\u0430 \u043e\u0442 \u0441\u0442\u043e\u0435\u0436<\/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\/9-nai-dobri-uprajneniya-za-ramene\/#7_%E2%80%9C%D0%A8%D0%BE%D1%84%D1%8C%D0%BE%D1%80_%D0%BD%D0%B0_%D0%B0%D0%B2%D1%82%D0%BE%D0%B1%D1%83%D1%81%E2%80%9D\" title=\"7. &#8220;\u0428\u043e\u0444\u044c\u043e\u0440 \u043d\u0430 \u0430\u0432\u0442\u043e\u0431\u0443\u0441&#8221;\">7. &#8220;\u0428\u043e\u0444\u044c\u043e\u0440 \u043d\u0430 \u0430\u0432\u0442\u043e\u0431\u0443\u0441&#8221;<\/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\/9-nai-dobri-uprajneniya-za-ramene\/#8_%D0%A1%D1%82%D1%80%D0%B0%D0%BD%D0%B8%D1%87%D0%BD%D0%BE_%D0%BF%D0%BE%D0%B2%D0%B4%D0%B8%D0%B3%D0%B0%D0%BD%D0%B5_%D0%B7%D0%B0_%D1%80%D0%B0%D0%BC%D0%BE_%D1%81_%D0%BA%D0%B0%D0%B1%D0%B5%D0%BB_%D1%81_%D0%B5%D0%B4%D0%BD%D0%B0_%D1%80%D1%8A%D0%BA%D0%B0\" title=\"8. \u0421\u0442\u0440\u0430\u043d\u0438\u0447\u043d\u043e \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u0437\u0430 \u0440\u0430\u043c\u043e \u0441 \u043a\u0430\u0431\u0435\u043b \u0441 \u0435\u0434\u043d\u0430 \u0440\u044a\u043a\u0430\">8. \u0421\u0442\u0440\u0430\u043d\u0438\u0447\u043d\u043e \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u0437\u0430 \u0440\u0430\u043c\u043e \u0441 \u043a\u0430\u0431\u0435\u043b \u0441 \u0435\u0434\u043d\u0430 \u0440\u044a\u043a\u0430<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.bg\/blog\/9-nai-dobri-uprajneniya-za-ramene\/#%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%B3%D0%BE%D1%80%D0%B5%D0%BD_%D1%81%D0%BA%D1%80%D0%B8%D0%BF%D0%B5%D1%86_%D0%BA%D1%8A%D0%BC_%D0%BB%D0%B8%D1%86%D0%B5%D1%82%D0%BE\" title=\"\u041f\u0440\u0438\u0434\u044a\u0440\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u043e\u0440\u0435\u043d \u0441\u043a\u0440\u0438\u043f\u0435\u0446 \u043a\u044a\u043c \u043b\u0438\u0446\u0435\u0442\u043e\">\u041f\u0440\u0438\u0434\u044a\u0440\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u043e\u0440\u0435\u043d \u0441\u043a\u0440\u0438\u043f\u0435\u0446 \u043a\u044a\u043c \u043b\u0438\u0446\u0435\u0442\u043e<\/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\/9-nai-dobri-uprajneniya-za-ramene\/#%D0%9A%D0%B0%D0%BA_%D0%B5%D1%84%D0%B5%D0%BA%D1%82%D0%B8%D0%B2%D0%BD%D0%BE_%D0%B4%D0%B0_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D1%8F%D0%B2%D0%B0%D1%82%D0%B5_%D1%80%D0%B0%D0%BC%D0%B5%D0%BD%D0%B5%D1%82%D0%B5_%D1%81%D0%B8\" title=\"\u041a\u0430\u043a \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0434\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u044f\u0432\u0430\u0442\u0435 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0441\u0438?\">\u041a\u0430\u043a \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0434\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u044f\u0432\u0430\u0442\u0435 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0441\u0438?<\/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\/9-nai-dobri-uprajneniya-za-ramene\/#%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-14\" href=\"https:\/\/gymbeam.bg\/blog\/9-nai-dobri-uprajneniya-za-ramene\/#%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>\u0421\u0438\u043b\u043d\u0438\u0442\u0435 \u0434\u043e\u0431\u0440\u0435 \u043e\u0444\u043e\u0440\u043c\u0435\u043d\u0438 \u0438 \u0448\u0438\u0440\u043e\u043a\u0438 \u0440\u0430\u043c\u0435\u043d\u0435 \u0441\u0430 <strong>\u043f\u0435\u0440\u043b\u0430\u0442\u0430 \u0432 \u043a\u043e\u0440\u043e\u043d\u0430\u0442\u0430 \u043d\u0430 \u0434\u043e\u0431\u0440\u0435 \u0440\u0430\u0437\u0432\u0438\u0442\u0438\u0442\u0435 \u0440\u044a\u0446\u0435<\/strong>. \u0420\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0441\u044a\u0437\u0434\u0430\u0432\u0430\u0442 \u0440\u0430\u043c\u043a\u0430\u0442\u0430 \u043d\u0430 \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e, \u043f\u0440\u0438\u0434\u0430\u0432\u0430\u0439\u043a\u0438 \u043c\u0443 \u0444\u043e\u0440\u043c\u0430\u0442\u0430 \u043d\u0430 \u043e\u0431\u044a\u0440\u043d\u0430\u0442 \u0442\u0440\u0438\u044a\u0433\u044a\u043b\u043d\u0438\u043a, \u043a\u043e\u0435\u0442\u043e \u0435 \u0442\u043e\u0447\u043d\u043e \u0442\u043e\u0432\u0430, \u043a\u043e\u0435\u0442\u043e \u0432\u0441\u0435\u043a\u0438 \u0431\u043e\u0434\u0438\u0431\u0438\u043b\u0434\u044a\u0440 \u0438 \u0444\u0438\u0442\u043d\u0435\u0441 \u0430\u0442\u043b\u0435\u0442 \u0438\u0441\u043a\u0430. \u041c\u043e\u0449\u043d\u0438\u0442\u0435 \u0440\u0430\u043c\u0435\u043d\u0435 \u043d\u0435 \u0441\u0430\u043c\u043e \u043f\u0440\u0430\u0432\u044f\u0442 \u0442\u044f\u043b\u043e\u0442\u043e \u0434\u0430 \u0438\u0437\u0433\u043b\u0435\u0436\u0434\u0430 \u0446\u044f\u043b\u043e\u0441\u0442\u043d\u043e \u043f\u043e-\u0430\u0442\u043b\u0435\u0442\u0438\u0447\u043d\u043e, \u043d\u043e \u0438 <strong>\u043a\u043e\u043d\u0442\u0440\u0430\u0441\u0442\u0438\u0440\u0430\u0442 \u043f\u0440\u0435\u043a\u0440\u0430\u0441\u043d\u043e \u0441 \u0442\u044a\u043d\u043a\u0430\u0442\u0430 \u0442\u0430\u043b\u0438\u044f,<\/strong> \u043a\u044a\u043c \u043a\u043e\u044f\u0442\u043e \u043e\u0441\u043e\u0431\u0435\u043d\u043e \u0436\u0435\u043d\u0438\u0442\u0435 \u0441\u0430 \u0441\u043a\u043b\u043e\u043d\u043d\u0438 \u0434\u0430 \u0441\u0435 \u0441\u0442\u0440\u0435\u043c\u044f\u0442. \u0412\u044a\u043f\u0440\u0435\u043a\u0438 \u0442\u043e\u0432\u0430, \u043a\u043e\u0433\u0430\u0442\u043e \u0440\u0430\u0431\u043e\u0442\u0438\u0442\u0435 \u0432\u044a\u0440\u0445\u0443 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0441\u0438, \u043d\u0435 \u0435 \u0441\u044a\u0432\u0441\u0435\u043c \u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0434\u0430 \u0437\u0430\u043b\u043e\u0436\u0438\u0442\u0435 \u0438\u0437\u0446\u044f\u043b\u043e \u043d\u0430 \u043e\u0431\u0438\u043a\u043d\u043e\u0432\u0435\u043d\u0430 \u0432\u043e\u0435\u043d\u043d\u0430 \u043f\u0440\u0435\u0441\u0430 \u0438\u043b\u0438 \u0440\u0430\u043c\u0435\u043d\u043d\u0430 \u043f\u0440\u0435\u0441\u0430 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438. \u0414\u043e\u0431\u0440\u0430\u0442\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0440\u0430\u043c\u0435\u043d\u0435 \u0441\u0435 \u0444\u043e\u043a\u0443\u0441\u0438\u0440\u0430 \u0432\u044a\u0440\u0445\u0443 \u0446\u044f\u043b\u043e\u0441\u0442\u043d\u043e\u0442\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u0446\u0435\u043b\u0438\u044f \u0438\u043c \u0434\u0438\u0430\u043f\u0430\u0437\u043e\u043d.<\/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%9A%D0%B0%D0%BA_%D0%B4%D0%B0_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%B0%D1%82%D0%B5_%D1%80%D0%B0%D0%BC%D0%B5%D0%BD%D0%B5%D1%82%D0%B5_%D1%81%D0%B8\"><\/span>\u041a\u0430\u043a \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0441\u0438?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0420\u0430\u043c\u0435\u043d\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 (Musculus Deltoideus), \u0438\u0437\u0432\u0435\u0441\u0442\u043d\u0438 \u043e\u0449\u0435 \u043a\u0430\u0442\u043e \u0434\u0435\u043b\u0442\u043e\u0432\u0438\u0434\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u0441\u0435 \u0441\u044a\u0441\u0442\u043e\u044f\u0442 \u043e\u0442 \u043f\u0440\u0435\u0434\u0435\u043d \u0434\u0435\u043b\u0442\u043e\u0432\u0438\u0434\u0435\u043d \u043c\u0443\u0441\u043a\u0443\u043b, \u043c\u0435\u0434\u0438\u0430\u043b\u0435\u043d\/\u043b\u0430\u0442\u0435\u0440\u0430\u043b\u0435\u043d \u0434\u0435\u043b\u0442\u043e\u0432\u0438\u0434\u0435\u043d \u043c\u0443\u0441\u043a\u0443\u043b \u0438 \u0437\u0430\u0434\u0435\u043d \u0434\u0435\u043b\u0442\u043e\u0432\u0438\u0434\u0435\u043d \u043c\u0443\u0441\u043a\u0443\u043b. \u041e\u0441\u043d\u043e\u0432\u043d\u0430\u0442\u0430 \u0438\u043c \u0444\u0443\u043d\u043a\u0446\u0438\u044f \u0435 \u0434\u0430 \u0441\u0442\u0430\u0431\u0438\u043b\u0438\u0437\u0438\u0440\u0430\u0442 \u0440\u0430\u043c\u0435\u043d\u043d\u0430\u0442\u0430 \u0441\u0442\u0430\u0432\u0430 \u0438 \u0434\u0430 \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u0432\u0430\u0442 \u0430\u0431\u0434\u0443\u043a\u0446\u0438\u044f\u0442\u0430 \u043d\u0430 \u0440\u0430\u043c\u043e\u0442\u043e. \u0421 \u0434\u0440\u0443\u0433\u0438 \u0434\u0443\u043c\u0438, \u0442\u0435 \u0432\u0438 \u043f\u043e\u043c\u0430\u0433\u0430\u0442 \u0434\u0430 \u0432\u0434\u0438\u0433\u0430\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0438 \u043d\u0430\u0433\u043e\u0440\u0435. <strong>\u041d\u0430\u043b\u0438\u0447\u0438\u0435\u0442\u043e \u043d\u0430 \u0441\u0438\u043b\u043d\u0438 \u0434\u0435\u043b\u0442\u043e\u0432\u0438\u0434\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0435 \u0432\u0430\u0436\u043d\u043e \u043d\u0435 \u0441\u0430\u043c\u043e \u0437\u0430 \u0441\u043f\u043e\u0440\u0442\u0430<\/strong> (\u0445\u0432\u044a\u0440\u043b\u044f\u043d\u0435 \u0438\u043b\u0438 \u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430\u0434 \u0433\u043b\u0430\u0432\u0430), \u043d\u043e \u0438 <strong>\u0432 \u0435\u0436\u0435\u0434\u043d\u0435\u0432\u0438\u0435\u0442\u043e.<\/strong> \u0418\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u0433\u0438 \u0432\u0441\u0435\u043a\u0438 \u043f\u044a\u0442, \u043a\u043e\u0433\u0430\u0442\u043e \u0441\u0435 \u043f\u0440\u043e\u0442\u044f\u0433\u0430\u0442\u0435 \u043a\u044a\u043c \u0433\u043e\u0440\u043d\u0438\u044f \u0440\u0430\u0444\u0442, \u0437\u0430 \u0434\u0430 \u0432\u0437\u0435\u043c\u0435\u0442\u0435 <a href=\"https:\/\/gymbeam.bg\/3-proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0430 \u0441\u0438 \u043d\u0430 \u043f\u0440\u0430\u0445,<\/a> \u0438\u043b\u0438 \u043a\u043e\u0433\u0430\u0442\u043e \u0440\u0435\u0448\u0438\u0442\u0435, \u0447\u0435 \u0435 \u0432\u0440\u0435\u043c\u0435 \u0434\u0430 \u043d\u0430\u043d\u0435\u0441\u0435\u0442\u0435 \u043d\u043e\u0432 \u0441\u043b\u043e\u0439 \u0431\u043e\u044f \u043f\u043e \u0441\u0442\u0435\u043d\u0438\u0442\u0435 \u0432 \u0434\u043e\u043c\u0430 \u0441\u0438. [1]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041a\u043e\u0433\u0430\u0442\u043e \u0440\u0430\u0431\u043e\u0442\u0438\u0442\u0435 \u0437\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435, \u0432\u0430\u0436\u0430\u0442 \u0441\u044a\u0449\u0438\u0442\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u0430, \u043a\u0430\u043a\u0442\u043e \u043f\u0440\u0438 \u0440\u0430\u0431\u043e\u0442\u0430\u0442\u0430 \u0437\u0430 \u0432\u0441\u044f\u043a\u0430 \u0434\u0440\u0443\u0433\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0433\u0440\u0443\u043f\u0430. \u0412\u0438\u043d\u0430\u0433\u0438 \u0441\u0435 \u0443\u0432\u0435\u0440\u044f\u0432\u0430\u0439\u0442\u0435, \u0447\u0435 \u0441\u0442\u0435 \u0437\u0430\u0433\u0440\u0435\u043b\u0438 \u0434\u043e\u0431\u0440\u0435, \u0437\u0430 \u0434\u0430 \u043f\u043e\u0434\u0433\u043e\u0442\u0432\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0441\u0438 \u0437\u0430 \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435 \u0438 \u0434\u0430 \u0438\u0437\u0431\u0435\u0433\u043d\u0435\u0442\u0435 \u043d\u0435\u043d\u0443\u0436\u043d\u0438 \u0442\u0440\u0430\u0432\u043c\u0438. \u0414\u043e\u0431\u044a\u0440 \u043d\u0430\u0447\u0438\u043d \u0434\u0430 \u0437\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0435 \u043a\u0430\u0442\u043e \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043d\u044f\u043a\u043e\u043b\u043a\u043e \u0437\u0430\u0432\u044a\u0440\u0442\u0430\u043d\u0438\u044f \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0432 \u0434\u0432\u0435\u0442\u0435 \u043f\u043e\u0441\u043e\u043a\u0438. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u0442\u0435 \u043f\u044a\u0440\u0432\u0438\u0442\u0435 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u043e\u0442 \u0440\u0443\u0442\u0438\u043d\u043d\u0430\u0442\u0430 \u0441\u0438 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430 \u0441 \u043f\u043e-\u043c\u0430\u043b\u043a\u0438 \u0442\u0435\u0436\u0435\u0441\u0442\u0438. \u0421\u043b\u0435\u0434 \u043a\u0430\u0442\u043e \u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0434\u043e \u0442\u044f\u0445, <strong>\u0441\u0435 \u0441\u044a\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0435\u0442\u0435 \u0432\u044a\u0440\u0445\u0443 \u043e\u0432\u043b\u0430\u0434\u044f\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0430\u0442\u0430 \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u0438 \u0435\u0434\u0432\u0430 \u0442\u043e\u0433\u0430\u0432\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u043a\u0440\u0430\u0447\u043a\u0430\u0442\u0430 \u043a\u044a\u043c \u043f\u043e-\u0442\u0435\u0436\u043a\u0438 \u0434\u044a\u043c\u0431\u0435\u043b\u0438.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430, \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u0435\u043d\u0438 \u0432 \u0442\u0430\u0437\u0438 \u0441\u0442\u0430\u0442\u0438\u044f, \u0449\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0430\u0442 \u0434\u0430 \u0438\u0437\u0433\u0440\u0430\u0434\u0438\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430 \u0437\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0432\u044a\u0432 \u0444\u0438\u0442\u043d\u0435\u0441\u0430. \u0417\u0430 \u0434\u0430 \u0437\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435, \u043f\u0440\u043e\u0441\u0442\u043e \u0438\u0437\u0431\u0435\u0440\u0435\u0442\u0435 <strong>\u0434\u0432\u0435 \u0438\u043b\u0438 \u0442\u0440\u0438 \u043e\u0442 \u0442\u0435\u0437\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u0442\u0435 \u0442\u0440\u0438 \u0441\u0435\u0440\u0438\u0438 \u0432 \u0434\u0438\u0430\u043f\u0430\u0437\u043e\u043d\u0430 \u043e\u0442 8 \u0434\u043e 12 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f.<\/strong> \u041e\u0431\u0449\u043e\u0442\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u044a\u043e\u0442\u0432\u0435\u0442\u0441\u0442\u0432\u0430 \u043d\u0430 \u043e\u043a\u043e\u043b\u043e 60-75 % \u043e\u0442 1RM (\u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0435\u0441\u0442, \u043a\u043e\u044f\u0442\u043e \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0437\u0430 \u0435\u0434\u043d\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435). \u0420\u0443\u0442\u0438\u043d\u043d\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0440\u0430\u043c\u0435\u043d\u0435 \u043c\u043e\u0433\u0430\u0442 \u0434\u0430 \u0441\u0435 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442 \u0441\u0430\u043c\u043e\u0441\u0442\u043e\u044f\u0442\u0435\u043b\u043d\u043e \u0438\u043b\u0438 \u0434\u0430 \u0441\u0435 \u043a\u043e\u043c\u0431\u0438\u043d\u0438\u0440\u0430\u0442 \u0441 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0434\u0440\u0443\u0433\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438 \u0433\u0440\u0443\u043f\u0438, \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440 \u0437\u0430 <a href=\"https:\/\/gymbeam.bg\/blog\/nai-dobrite-9-uprajneniya-za-grub\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0433\u044a\u0440\u0431\u0430<\/a>, \u0432 \u0438\u0434\u0435\u0430\u043b\u043d\u0438\u044f \u0441\u043b\u0443\u0447\u0430\u0439 <strong>\u0434\u0432\u0430 \u0434\u043e \u0442\u0440\u0438 \u043f\u044a\u0442\u0438 \u0441\u0435\u0434\u043c\u0438\u0447\u043d\u043e<\/strong>. \u0418\u043c\u0430\u0439\u0442\u0435 \u043f\u0440\u0435\u0434\u0432\u0438\u0434, \u0447\u0435 \u043f\u044a\u043b\u043d\u043e\u0442\u043e \u0432\u044a\u0437\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0432\u0441\u044f\u043a\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0433\u0440\u0443\u043f\u0430 \u043e\u0431\u0438\u043a\u043d\u043e\u0432\u0435\u043d\u043e \u043e\u0442\u043d\u0435\u043c\u0430 \u043c\u0435\u0436\u0434\u0443 24 \u0438 72 \u0447\u0430\u0441\u0430. \u041f\u0440\u0435\u0434\u0432\u0438\u0434 \u0442\u043e\u0432\u0430 \u0432\u0438\u043d\u0430\u0433\u0438 \u0432\u0437\u0435\u043c\u0430\u0439\u0442\u0435 \u043f\u0440\u0435\u0434\u0432\u0438\u0434 \u043f\u0435\u0440\u0438\u043e\u0434\u0430 \u043d\u0430 \u0440\u0435\u0433\u0435\u043d\u0435\u0440\u0430\u0446\u0438\u044f, \u043a\u043e\u0433\u0430\u0442\u043e \u043f\u043b\u0430\u043d\u0438\u0440\u0430\u0442\u0435 \u0441\u0435\u0434\u043c\u0438\u0447\u043d\u0430\u0442\u0430 \u0441\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430 \u0438 \u0434\u0438\u0430\u043f\u0430\u0437\u043e\u043d\u0438\u0442\u0435 \u043d\u0430 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f\u0442\u0430 \u0437\u0430 \u0432\u0441\u044f\u043a\u0430 \u043a\u043e\u043d\u043a\u0440\u0435\u0442\u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0433\u0440\u0443\u043f\u0430, \u043a\u043e\u044f\u0442\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435. [2-4]<\/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=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-1124x751.jpg\" alt=\"\u041a\u0430\u043a \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0441\u0438?\" class=\"wp-image-427810\" style=\"width:843px;height:563px\" title=\"\u041a\u0430\u043a \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0441\u0438?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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=\"9_%D0%BD%D0%B0%D0%B9-%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_%D1%80%D0%B0%D0%BC%D0%B5%D0%BD%D0%B5%D1%82%D0%B5\"><\/span>9 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0440\u0430\u043c\u043e \u043d\u0435 \u043b\u0438\u043f\u0441\u0432\u0430\u0442. \u0412 \u0434\u043d\u0435\u0448\u043d\u0430\u0442\u0430 \u0441\u0442\u0430\u0442\u0438\u044f \u0449\u0435 \u0432\u0438 \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u0438\u043c \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438\u0442\u0435 \u043e\u0442 \u0442\u044f\u0445. \u0417\u0430 \u0434\u0430 \u0433\u0438 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435, \u0449\u0435 \u0441\u0435 \u043d\u0443\u0436\u0434\u0430\u0435\u0442\u0435 \u0441\u0430\u043c\u043e \u043e\u0442 <strong>\u043e\u0431\u0438\u0447\u0430\u0439\u043d\u043e\u0442\u043e \u043e\u0431\u043e\u0440\u0443\u0434\u0432\u0430\u043d\u0435, \u0448\u0438\u0440\u043e\u043a\u043e \u0434\u043e\u0441\u0442\u044a\u043f\u043d\u043e \u0432\u044a\u0432 \u0432\u0441\u044f\u043a\u0430 \u0444\u0438\u0442\u043d\u0435\u0441 \u0437\u0430\u043b\u0430, \u043a\u0430\u0442\u043e \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440 <a aria-label=\"\u0440\u0435\u0433\u0443\u043b\u0438\u0440\u0443\u0435\u043c\u0430 \u043b\u0435\u0436\u0430\u043d\u043a\u0430 (opens in a new tab)\" href=\"https:\/\/gymbeam.bg\/reguliruema-lezhanka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0440\u0435\u0433\u0443\u043b\u0438\u0440\u0443\u0435\u043c\u0430 \u043b\u0435\u0436\u0430\u043d\u043a\u0430<\/a>, <a aria-label=\"\u043e\u043b\u0438\u043c\u043f\u0438\u0439\u0441\u043a\u0430 \u0449\u0430\u043d\u0433\u0430 (opens in a new tab)\" href=\"https:\/\/gymbeam.bg\/olimpijska-schanga-lifter-150-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u043e\u043b\u0438\u043c\u043f\u0438\u0439\u0441\u043a\u0430 \u0449\u0430\u043d\u0433\u0430<\/a> \u0441 <a href=\"https:\/\/gymbeam.bg\/kauchukov-disk-za-schanga-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u043f\u043b\u043e\u0447\u0438 \u0441 \u0442\u0435\u0436\u0435\u0441\u0442\u0438<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.bg\/shestougulen-dumbel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0434\u044a\u043c\u0431\u0435\u043b\u0438<\/a> \u0438\u043b\u0438 \u043e\u0441\u043d\u043e\u0432\u043d\u0438 \u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440\u0438 \u0437\u0430 \u0444\u0438\u0442\u043d\u0435\u0441.<\/strong> \u041a\u043e\u0438 \u043e\u0442 \u0442\u044f\u0445 \u0432 \u043a\u0440\u0430\u0439\u043d\u0430 \u0441\u043c\u0435\u0442\u043a\u0430 \u0449\u0435 \u0438\u0437\u0431\u0435\u0440\u0435\u0442\u0435 \u0434\u0430 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0438\u0442\u0435 \u0441\u0438 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0438, \u0437\u0430\u0432\u0438\u0441\u0438 \u0441\u0430\u043c\u043e \u043e\u0442 \u0432\u0430\u0441. \u041d\u044f\u043a\u043e\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043f\u0440\u0435\u0434\u043b\u0430\u0433\u0430\u0442 \u0430\u043b\u0442\u0435\u0440\u043d\u0430\u0442\u0438\u0432\u0438 \u0438 \u043c\u043e\u0434\u0438\u0444\u0438\u043a\u0430\u0446\u0438\u0438.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041f\u0440\u0438 \u0432\u0441\u044f\u043a\u043e \u043e\u0442 \u0442\u0435\u0437\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0435 \u0437\u0430\u0431\u0440\u0430\u0432\u044f\u0439\u0442\u0435 \u0434\u0430 \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0442\u0435 \u0440\u0430\u043c\u0435\u043d\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0438 \u043a\u043e\u0440\u043f\u0443\u0441\u0430. \u0422\u043e\u0432\u0430 \u0449\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0434\u0430 \u043f\u043e\u0434\u0434\u044a\u0440\u0436\u0430\u0442\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0430 \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u0438 \u0441\u0442\u043e\u0439\u043a\u0430.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%D0%A1%D1%82%D1%80%D0%B0%D0%BD%D0%B8%D1%87%D0%BD%D0%BE_%D0%BF%D0%BE%D0%B2%D0%B4%D0%B8%D0%B3%D0%B0%D0%BD%D0%B5_%D1%81_%D0%B4%D1%8A%D0%BC%D0%B1%D0%B5%D0%BB%D0%B8\"><\/span>1. \u0421\u0442\u0440\u0430\u043d\u0438\u0447\u043d\u043e \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong> \u0417\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0441 \u043a\u0440\u0430\u043a\u0430 \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0438 \u0432\u0437\u0435\u043c\u0435\u0442\u0435 \u043f\u043e \u0435\u0434\u0438\u043d <a href=\"https:\/\/gymbeam.bg\/komplekt-tezhesti-30-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0434\u044a\u043c\u0431\u0435\u043b<\/a> \u0432\u044a\u0432 \u0432\u0441\u044f\u043a\u0430 \u0440\u044a\u043a\u0430. \u0418\u0437\u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u0441\u0435 \u0438 \u043b\u0435\u043a\u043e \u0441\u0432\u0438\u0439\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u0441\u0438. \u041e\u0442\u0434\u0430\u043b\u0435\u0447\u0435\u0442\u0435 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u043e\u0442 \u0443\u0448\u0438\u0442\u0435 \u0441\u0438 \u0438 \u0441\u044a\u0431\u0435\u0440\u0435\u0442\u0435 \u043b\u043e\u043f\u0430\u0442\u043a\u0438\u0442\u0435 \u0441\u0438. \u0421\u0432\u0438\u0439\u0442\u0435 \u043b\u0435\u043a\u043e \u0440\u044a\u0446\u0435\u0442\u0435 \u0432 \u043b\u0430\u043a\u0442\u0438\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0442\u0435 \u0441\u0435 \u0438\u0437\u043f\u044a\u0432\u0430\u0442 \u043f\u043e\u043a\u0440\u0430\u0439 \u0442\u044f\u043b\u043e\u0442\u043e, \u0438 \u043d\u0430\u0441\u043e\u0447\u0435\u0442\u0435 \u0434\u043b\u0430\u043d\u0438\u0442\u0435 \u0441\u0438 \u043a\u044a\u043c \u0442\u044f\u043b\u043e\u0442\u043e \u0441\u0438.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong> \u041f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0438 \u043d\u0430\u0441\u0442\u0440\u0430\u043d\u0438 \u0441 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043a\u0430\u0442\u043e \u0441\u044a\u0449\u0435\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e \u0438\u0437\u0434\u0438\u0448\u0432\u0430\u0442\u0435 \u0438 \u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u043b\u0430\u043a\u0442\u0438\u0442\u0435 \u0441\u0438 \u043b\u0435\u043a\u043e \u0441\u0432\u0438\u0442\u0438. \u041e\u043f\u0438\u0442\u0430\u0439\u0442\u0435 \u0441\u0435 \u0434\u0430 \u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0434\u044a\u043c\u0431\u0435\u043b\u0438\u0442\u0435 \u0434\u043e \u043d\u0438\u0432\u043e\u0442\u043e \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0441\u0438 \u0438\u043b\u0438 \u043c\u0430\u043b\u043a\u043e \u043d\u0430\u0434 \u043d\u0435\u0433\u043e. \u0421\u043b\u0435\u0434 \u043a\u0430\u0442\u043e \u0434\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f, \u043c\u043e\u0436\u0435 \u0434\u0430 \u0441\u0435 \u043e\u043f\u0438\u0442\u0430\u0442\u0435 \u0434\u0430 \u044f \u0437\u0430\u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u0437\u0430 \u0441\u0435\u043a\u0443\u043d\u0434\u0430. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0431\u0430\u0432\u043d\u043e \u0441\u0435 \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u043e \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0441 \u0432\u0434\u0438\u0448\u0432\u0430\u043d\u0435 \u0438 \u043f\u043e\u0441\u043b\u0435\u0434\u0432\u0430\u0439\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.<\/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> \u041f\u043e\u0432\u0434\u0438\u0433\u043d\u0430\u0442\u0438 \u0440\u0430\u043c\u0435\u043d\u0435, \u043d\u0435\u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e (\u0440\u044f\u0437\u043a\u043e) \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043d\u0435\u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435, \u043c\u0430\u043b\u044a\u043a \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\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\/2023\/03\/upazovani-s-jednoruckama-ve-stoje-2.gif\" alt=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0441\u0442\u0440\u0430\u043d\u0438\u0447\u043d\u0438\u0442\u0435 \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0438\u044f \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438\" class=\"wp-image-427825\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u0414\u043e\u043f\u044a\u043b\u043d\u0438\u0442\u0435\u043b\u043d\u0438 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u0438 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u0421\u0442\u0440\u0430\u043d\u0438\u0447\u043d\u043e \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0440\u044a\u0446\u0435 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438 \u0432 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d\u043e \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435<\/h4>\n\n\n\n<p>\u041c\u043e\u0436\u0435\u0442\u0435 \u0441\u044a\u0449\u043e \u0442\u0430\u043a\u0430 \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0441\u0435\u0440\u0438\u044f \u0441 \u0432\u0441\u044f\u043a\u0430 \u0440\u044a\u043a\u0430 \u043f\u043e\u043e\u0442\u0434\u0435\u043b\u043d\u043e. \u041f\u043e \u0442\u043e\u0437\u0438 \u043d\u0430\u0447\u0438\u043d \u0449\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0441\u0435 \u0441\u044a\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0438\u0442\u0435 \u043f\u043e-\u0434\u043e\u0431\u0440\u0435 \u0432\u044a\u0440\u0445\u0443 \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 \u0441 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0430 \u0442\u0435\u0445\u043d\u0438\u043a\u0430. <\/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=\"2_%D0%9F%D0%BE%D0%B2%D0%B4%D0%B8%D0%B3%D0%B0%D0%BD%D0%B5_%D0%BD%D0%B0_%D0%B4%D1%8A%D0%BC%D0%B1%D0%B5%D0%BB%D0%B8_%D0%BE%D1%82%D0%BF%D1%80%D0%B5%D0%B4\"><\/span>2. \u041f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0434\u044a\u043c\u0431\u0435\u043b\u0438 \u043e\u0442\u043f\u0440\u0435\u0434<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong> \u0417\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0441 \u043a\u0440\u0430\u043a\u0430 \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0445\u0430\u043d\u0448\u0430 \u0438 \u0445\u0432\u0430\u043d\u0435\u0442\u0435 \u043f\u043e \u0435\u0434\u0438\u043d \u0434\u044a\u043c\u0431\u0435\u043b \u0432\u044a\u0432 \u0432\u0441\u044f\u043a\u0430 \u0440\u044a\u043a\u0430, \u043a\u0430\u0442\u043e \u0433\u043e \u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u043f\u0440\u0435\u0434 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0441\u0438. \u0418\u0437\u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u0441\u0435 \u0438 \u043b\u0435\u043a\u043e \u0441\u0432\u0438\u0439\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u0441\u0438. \u041e\u0442\u0434\u0430\u043b\u0435\u0447\u0435\u0442\u0435 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u043e\u0442 \u0443\u0448\u0438\u0442\u0435 \u0441\u0438 \u0438 \u0441\u044a\u0431\u0435\u0440\u0435\u0442\u0435 \u043b\u043e\u043f\u0430\u0442\u043a\u0438\u0442\u0435 \u0441\u0438. \u0421\u0432\u0438\u0439\u0442\u0435 \u043b\u0435\u043a\u043e \u0440\u044a\u0446\u0435\u0442\u0435 \u0432 \u043b\u0430\u043a\u0442\u0438\u0442\u0435, \u043a\u0430\u0442\u043e \u0433\u0438 \u0438\u0437\u0442\u0435\u0433\u043b\u044f\u0442\u0435 \u043f\u043e \u043f\u0440\u043e\u0442\u0435\u0436\u0435\u043d\u0438\u0435 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e, \u0438 \u043d\u0430\u0441\u043e\u0447\u0435\u0442\u0435 \u0434\u043b\u0430\u043d\u0438\u0442\u0435 \u043a\u044a\u043c \u0442\u044f\u043b\u043e\u0442\u043e \u0441\u0438.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435<\/strong>: \u0412\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0438 \u043f\u0440\u0435\u0434 \u0441\u0435\u0431\u0435 \u0441\u0438 \u0441 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043a\u0430\u0442\u043e \u0438\u0437\u0434\u0438\u0448\u0432\u0430\u0442\u0435 \u0438 \u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u043b\u0430\u043a\u0442\u0438\u0442\u0435 \u043b\u0435\u043a\u043e \u0441\u0432\u0438\u0442\u0438. \u041e\u043f\u0438\u0442\u0430\u0439\u0442\u0435 \u0441\u0435 \u0434\u0430 \u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0434\u044a\u043c\u0431\u0435\u043b\u0438\u0442\u0435 \u0434\u043e \u043d\u0438\u0432\u043e\u0442\u043e \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0441\u0438 \u0438\u043b\u0438 \u043c\u0430\u043b\u043a\u043e \u043d\u0430\u0434 \u043d\u0435\u0433\u043e. \u0421\u043b\u0435\u0434 \u043a\u0430\u0442\u043e \u0434\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f, \u043c\u043e\u0436\u0435 \u0434\u0430 \u0441\u0435 \u043e\u043f\u0438\u0442\u0430\u0442\u0435 \u0434\u0430 \u044f \u0437\u0430\u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u0437\u0430 \u0441\u0435\u043a\u0443\u043d\u0434\u0430. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0431\u0430\u0432\u043d\u043e \u0441\u0435 \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u043e \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0441 \u0432\u0434\u0438\u0448\u0432\u0430\u043d\u0435 \u0438 \u043f\u043e\u0441\u043b\u0435\u0434\u0432\u0430\u0439\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.<\/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> \u041f\u043e\u0432\u0434\u0438\u0433\u043d\u0430\u0442\u0438 \u0440\u0430\u043c\u0435\u043d\u0435, \u043d\u0435\u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e (\u0440\u044f\u0437\u043a\u043e) \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043d\u0435\u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435, \u043c\u0430\u043b\u044a\u043a \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\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\/2023\/03\/prepazovani-s-jednoruckama-ve-stoje.gif\" alt=\"\u041a\u0430\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0438\u044f \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438 \u043e\u0442\u043f\u0440\u0435\u0434\" class=\"wp-image-427842\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u0414\u043e\u043f\u044a\u043b\u043d\u0438\u0442\u0435\u043b\u043d\u0438 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u0438 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u041f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0434\u044a\u043c\u0431\u0435\u043b\u0438 \u043e\u0442\u043f\u0440\u0435\u0434 \u0441 \u0435\u0434\u043d\u0430 \u0440\u044a\u043a\u0430<\/h4>\n\n\n\n<p>\u0422\u0430\u0437\u0438 \u0432\u0430\u0440\u0438\u0430\u0446\u0438\u044f \u043c\u043e\u0436\u0435 \u0434\u0430 \u0441\u0435 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430 \u0438 \u0441 \u0432\u0441\u044f\u043a\u0430 \u0440\u044a\u043a\u0430 \u043f\u043e\u043e\u0442\u0434\u0435\u043b\u043d\u043e. \u041f\u043e \u0442\u043e\u0437\u0438 \u043d\u0430\u0447\u0438\u043d \u0449\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0441\u0435 \u0441\u044a\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0438\u0442\u0435 \u043f\u043e-\u0434\u043e\u0431\u0440\u0435 \u0432\u044a\u0440\u0445\u0443 \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 \u0441 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0430 \u0442\u0435\u0445\u043d\u0438\u043a\u0430.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"51652,58585,29667,1593,7185,68977,74329,51190,51223,53680,61885\" ><\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%D0%90%D1%80%D0%BD%D0%BE%D0%BB%D0%B4_%D0%BF%D1%80%D0%B5%D1%81%D0%B0_%D1%81_%D0%B4%D1%8A%D0%BC%D0%B1%D0%B5%D0%BB%D0%B8\"><\/span>3. \u0410\u0440\u043d\u043e\u043b\u0434 \u043f\u0440\u0435\u0441\u0430 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong> \u0421\u0435\u0434\u043d\u0435\u0442\u0435 \u043d\u0430 \u043b\u0435\u0436\u0430\u043d\u043a\u0430 \u0437\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d \u0433\u0440\u044a\u0431, \u0441\u0432\u0438\u0439\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u0438 \u043f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u0441\u0442\u044a\u043f\u0430\u043b\u0430\u0442\u0430 \u0441\u0438 \u0437\u0434\u0440\u0430\u0432\u043e \u0432\u044a\u0440\u0445\u0443 \u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430. \u0425\u0432\u0430\u043d\u0435\u0442\u0435 \u043f\u043e \u0435\u0434\u0438\u043d \u0434\u044a\u043c\u0431\u0435\u043b \u0441 \u0432\u0441\u044f\u043a\u0430 \u0440\u044a\u043a\u0430 \u0438 \u0433\u0438 \u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u043d\u0430 \u0432\u0438\u0441\u043e\u0447\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u043f\u0440\u0435\u0434 \u0433\u044a\u0440\u0434\u0438\u0442\u0435 \u0441\u0438, \u0441 \u0434\u043b\u0430\u043d\u0438, \u043e\u0431\u044a\u0440\u043d\u0430\u0442\u0438 \u043a\u044a\u043c \u0432\u0430\u0441. \u041e\u043f\u0438\u0442\u0430\u0439\u0442\u0435 \u0441\u0435 \u0434\u0430 \u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u043a\u0438\u0442\u043a\u0438\u0442\u0435 \u0441\u0438 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d\u0438. \u041e\u0442\u0434\u0430\u043b\u0435\u0447\u0435\u0442\u0435 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u043e\u0442 \u0443\u0448\u0438\u0442\u0435 \u0441\u0438 \u0438 \u0441\u044a\u0431\u0435\u0440\u0435\u0442\u0435 \u043b\u043e\u043f\u0430\u0442\u043a\u0438\u0442\u0435 \u0441\u0438.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435<\/strong>: \u0421 \u0438\u0437\u0434\u0438\u0448\u0432\u0430\u043d\u0435 \u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0438 \u043d\u0430\u0434 \u0433\u043b\u0430\u0432\u0430\u0442\u0430 \u0441 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435. \u0414\u043e\u043a\u0430\u0442\u043e \u0440\u044a\u0446\u0435\u0442\u0435 \u0432\u0438 \u0441\u0435 \u0438\u0437\u0434\u0438\u0433\u0430\u0442 \u043d\u0430\u0433\u043e\u0440\u0435, \u0433\u0438 \u0437\u0430\u0432\u044a\u0440\u0442\u0435\u0442\u0435 \u043f\u043b\u0430\u0432\u043d\u043e, \u0442\u0430\u043a\u0430 \u0447\u0435 \u0432 \u0433\u043e\u0440\u043d\u043e\u0442\u043e \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0434\u043b\u0430\u043d\u0438\u0442\u0435 \u0434\u0430 \u0441\u0430 \u043e\u0431\u044a\u0440\u043d\u0430\u0442\u0438 \u0432 \u043f\u043e\u0441\u043e\u043a\u0430 \u043e\u0431\u0440\u0430\u0442\u043d\u0430 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e, \u043f\u0440\u0430\u0432\u043e \u043f\u0440\u0435\u0434 \u0432\u0430\u0441. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0431\u0430\u0432\u043d\u043e \u0441\u0435 \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u043e \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0441 \u0432\u0434\u0438\u0448\u0432\u0430\u043d\u0435 \u0438 \u043f\u043e\u0441\u043b\u0435\u0434\u0432\u0430\u0439\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.<\/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>: \u041f\u043e\u0432\u0434\u0438\u0433\u043d\u0430\u0442\u0438 \u0440\u0430\u043c\u0435\u043d\u0435, \u0438\u0437\u043a\u0440\u0438\u0432\u0435\u043d\u0438 \u043a\u0438\u0442\u043a\u0438, \u043d\u0435\u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e (\u0440\u044f\u0437\u043a\u043e) \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043d\u0435\u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\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\/2023\/03\/arnoldovy-tlaky.gif\" alt=\"\u041a\u0430\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u0410\u0440\u043d\u043e\u043b\u0434 \u043f\u0440\u0435\u0441\u0430 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438\" class=\"wp-image-427857\" title=\"\u041a\u0430\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u0410\u0440\u043d\u043e\u043b\u0434 \u043f\u0440\u0435\u0441\u0430 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u0414\u043e\u043f\u044a\u043b\u043d\u0438\u0442\u0435\u043b\u043d\u0438 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u0438 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u0410\u0440\u043d\u043e\u043b\u0434 \u043f\u0440\u0435\u0441\u0430 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438 \u0441 \u0435\u0434\u043d\u0430 \u0440\u044a\u043a\u0430<\/h4>\n\n\n\n<p>\u041c\u043e\u0436\u0435\u0442\u0435 \u0441\u044a\u0449\u043e \u0442\u0430\u043a\u0430 \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0441\u0435\u0440\u0438\u044f \u0441 \u0432\u0441\u044f\u043a\u0430 \u0440\u044a\u043a\u0430 \u043f\u043e\u043e\u0442\u0434\u0435\u043b\u043d\u043e. \u041f\u043e \u0442\u043e\u0437\u0438 \u043d\u0430\u0447\u0438\u043d \u0449\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0441\u0435 \u0441\u044a\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0438\u0442\u0435 \u043f\u043e-\u0434\u043e\u0431\u0440\u0435 \u0432\u044a\u0440\u0445\u0443 \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 \u0441 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0430 \u0442\u0435\u0445\u043d\u0438\u043a\u0430. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. \u0410\u0440\u043d\u043e\u043b\u0434 \u043f\u0440\u0435\u0441\u0430 \u0441 \u043f\u0443\u0434\u043e\u0432\u043a\u0438<\/h4>\n\n\n\n<p>\u0422\u043e\u0432\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0441\u0435 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430 \u0438 \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u0447\u0438\u0444\u0442 \u043f\u0443\u0434\u043e\u0432\u043a\u0438. \u041f\u0440\u043e\u0441\u0442\u043e \u0445\u0432\u0430\u043d\u0435\u0442\u0435 \u0432\u0441\u044f\u043a\u0430 \u043f\u0443\u0434\u043e\u0432\u043a\u0430 \u0437\u0430 \u0434\u0440\u044a\u0436\u043a\u0430\u0442\u0430 \u0432 \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u045d \u0447\u0430\u0441\u0442 \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, \u043a\u0430\u043a\u0442\u043e \u0441 \u0447\u0438\u0444\u0442 \u0434\u044a\u043c\u0431\u0435\u043b\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=\"4_%D0%A0%D0%B0%D0%BC%D0%B5%D0%BD%D0%BD%D0%B0_%D0%BF%D1%80%D0%B5%D1%81%D0%B0_%D1%81_%D0%B4%D1%8A%D0%BC%D0%B1%D0%B5%D0%BB%D0%B8_%D0%BE%D1%82_%D1%81%D0%B5%D0%B4%D0%B5%D0%B6\"><\/span>4. \u0420\u0430\u043c\u0435\u043d\u043d\u0430 \u043f\u0440\u0435\u0441\u0430 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438 \u043e\u0442 \u0441\u0435\u0434\u0435\u0436<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong> \u0421\u0435\u0434\u043d\u0435\u0442\u0435 \u043d\u0430 <a href=\"https:\/\/gymbeam.bg\/reguliruema-lezhanka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u043b\u0435\u0436\u0430\u043d\u043a\u0430 \u0437\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f<\/a> \u0441 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d \u0433\u0440\u044a\u0431, \u0441\u0432\u0438\u0439\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u0438 \u043f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u0441\u0442\u044a\u043f\u0430\u043b\u0430\u0442\u0430 \u0441\u0438 \u0437\u0434\u0440\u0430\u0432\u043e \u0432\u044a\u0440\u0445\u0443 \u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430. \u0425\u0432\u0430\u043d\u0435\u0442\u0435 \u043f\u043e \u0435\u0434\u0438\u043d \u0434\u044a\u043c\u0431\u0435\u043b \u0441 \u0432\u0441\u044f\u043a\u0430 \u0440\u044a\u043a\u0430 \u0438 \u0433\u0438 \u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u043d\u0430 \u0432\u0438\u0441\u043e\u0447\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u043e\u0442 \u0434\u0432\u0435\u0442\u0435 \u0441\u0438 \u0441\u0442\u0440\u0430\u043d\u0438, \u043a\u0430\u0442\u043e \u0434\u043b\u0430\u043d\u0438\u0442\u0435 \u0441\u0430 \u043e\u0431\u044a\u0440\u043d\u0430\u0442\u0438 \u043d\u0430\u043f\u0440\u0435\u0434. \u0414\u0440\u044a\u0436\u0442\u0435 \u043a\u0438\u0442\u043a\u0438\u0442\u0435 \u0441\u0438 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d\u0438. \u041e\u0442\u0434\u0430\u043b\u0435\u0447\u0435\u0442\u0435 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u043e\u0442 \u0443\u0448\u0438\u0442\u0435 \u0441\u0438 \u0438 \u0441\u044a\u0431\u0435\u0440\u0435\u0442\u0435 \u043b\u043e\u043f\u0430\u0442\u043a\u0438\u0442\u0435 \u0441\u0438.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435<\/strong>: \u0412\u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u0438 \u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0438 \u043d\u0430\u0434 \u0433\u043b\u0430\u0432\u0430\u0442\u0430, \u0434\u043e\u043a\u0430\u0442\u043e \u043b\u0430\u043a\u0442\u0438\u0442\u0435 \u0432\u0438 \u0441\u0435 \u0438\u0437\u043f\u0440\u0430\u0432\u044f\u0442. \u0414\u043b\u0430\u043d\u0438\u0442\u0435 \u0441\u0430 \u043e\u0431\u044a\u0440\u043d\u0430\u0442\u0438 \u043d\u0430\u043f\u0440\u0435\u0434 \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0446\u044f\u043b\u043e\u0442\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0431\u0430\u0432\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 \u0441 \u0432\u0434\u0438\u0448\u0432\u0430\u043d\u0435 \u0438 \u043f\u043e\u0441\u043b\u0435\u0434\u0432\u0430\u0439\u0442\u0435 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e\u0442\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435.<\/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> \u041f\u043e\u0432\u0434\u0438\u0433\u043d\u0430\u0442\u0438 \u0440\u0430\u043c\u0435\u043d\u0435, \u043e\u0433\u044a\u043d\u0430\u0442\u0438 \u043a\u0438\u0442\u043a\u0438, \u043d\u0435\u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\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, \u043d\u0435\u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\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\/2023\/03\/tlaky-s-jednoruckama-v-sede.gif\" alt=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0440\u0430\u043c\u0435\u043d\u043d\u0430 \u043f\u0440\u0435\u0441\u0430 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438 \u043e\u0442 \u0441\u0435\u0434\u0435\u0436\" class=\"wp-image-427872\" title=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0440\u0430\u043c\u0435\u043d\u043d\u0430 \u043f\u0440\u0435\u0441\u0430 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438 \u043e\u0442 \u0441\u0435\u0434\u0435\u0436\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u0414\u043e\u043f\u044a\u043b\u043d\u0438\u0442\u0435\u043b\u043d\u0438 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u0438 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u0420\u0430\u043c\u0435\u043d\u043d\u0430 \u043f\u0440\u0435\u0441\u0430 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438 \u043e\u0442 \u0441\u0435\u0434\u0435\u0436 \u0441 \u0435\u0434\u043d\u0430 \u0440\u044a\u043a\u0430<\/h4>\n\n\n\n<p>\u041c\u043e\u0436\u0435\u0442\u0435 \u0441\u044a\u0449\u043e \u0442\u0430\u043a\u0430 \u0434\u0430 \u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0442\u043e\u0432\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435, \u043a\u0430\u0442\u043e \u0440\u0435\u0434\u0443\u0432\u0430\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0432 \u0440\u0430\u043c\u043a\u0438\u0442\u0435 \u043d\u0430 \u0435\u0434\u043d\u0430 \u0441\u0435\u0440\u0438\u044f, \u0438\u043b\u0438 \u0434\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u044f\u0432\u0430\u0442\u0435 \u0441\u0430\u043c\u043e \u0435\u0434\u043d\u0430 \u0440\u044a\u043a\u0430 \u0432 \u0434\u0430\u0434\u0435\u043d \u043c\u043e\u043c\u0435\u043d\u0442. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. \u0420\u0430\u043c\u0435\u043d\u043d\u0430 \u043f\u0440\u0435\u0441\u0430 \u0441 \u043f\u0443\u0434\u043e\u0432\u043a\u0438 \u043e\u0442 \u0441\u0435\u0434\u0435\u0436<\/h4>\n\n\n\n<p>\u0422\u043e\u0432\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0441\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u0438 \u0438 \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u0447\u0438\u0444\u0442 <a href=\"https:\/\/gymbeam.bg\/pudovka-black-gymbeam.html\" target=\"_blank\" aria-label=\"\u043f\u0443\u0434\u043e\u0432\u043a\u0438 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u043f\u0443\u0434\u043e\u0432\u043a\u0438<\/a>. \u041f\u0440\u043e\u0441\u0442\u043e \u0433\u0438 \u0445\u0432\u0430\u043d\u0435\u0442\u0435 \u0437\u0430 \u0434\u0440\u044a\u0436\u043a\u0430\u0442\u0430 \u0432 \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u0438 \u0433\u0438 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0439\u0442\u0435 \u043f\u043e \u0441\u044a\u0449\u0438\u044f \u043d\u0430\u0447\u0438\u043d, \u043f\u043e \u043a\u043e\u0439\u0442\u043e \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u0434\u044a\u043c\u0431\u0435\u043b\u0438. \u0410\u043a\u043e \u0440\u0430\u0437\u043f\u043e\u043b\u0430\u0433\u0430\u0442\u0435 \u0441\u0430\u043c\u043e \u0441 \u0435\u0434\u043d\u0430 \u043f\u0443\u0434\u043e\u0432\u043a\u0430, \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u044f\u0432\u0430\u0442\u0435 \u043f\u043e \u0435\u0434\u043d\u0430 \u0440\u044a\u043a\u0430.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%D0%A0%D0%B0%D0%BC%D0%B5%D0%BD%D0%BD%D0%B0_%D0%BF%D1%80%D0%B5%D1%81%D0%B0_%D1%81_%D1%89%D0%B0%D0%BD%D0%B3%D0%B0_%D0%BE%D1%82_%D1%81%D0%B5%D0%B4%D0%B5%D0%B6\"><\/span>5. \u0420\u0430\u043c\u0435\u043d\u043d\u0430 \u043f\u0440\u0435\u0441\u0430 \u0441 \u0449\u0430\u043d\u0433\u0430 \u043e\u0442 \u0441\u0435\u0434\u0435\u0436<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong> \u0421\u0435\u0434\u043d\u0435\u0442\u0435 \u043d\u0430 \u043b\u0435\u0436\u0430\u043d\u043a\u0430 \u0437\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d \u0433\u0440\u044a\u0431, \u0441\u0432\u0438\u0439\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u0438 \u043f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u0441\u0442\u044a\u043f\u0430\u043b\u0430\u0442\u0430 \u0441\u0438 \u0437\u0434\u0440\u0430\u0432\u043e \u0432\u044a\u0440\u0445\u0443 \u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430. \u0425\u0432\u0430\u043d\u0435\u0442\u0435 <a href=\"https:\/\/gymbeam.bg\/olimpijska-shtanga-lifter-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0449\u0430\u043d\u0433\u0430\u0442\u0430<\/a> \u0441 \u043d\u0430\u0434\u0445\u0432\u0430\u0442 \u0438 \u044f \u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u043f\u043e\u0434 \u0431\u0440\u0430\u0434\u0438\u0447\u043a\u0430\u0442\u0430 \u0441\u0438, \u0442\u0430\u043a\u0430 \u0447\u0435 \u0434\u0430 \u0441\u0435 \u043e\u0437\u043e\u0432\u0435 \u043f\u0440\u0435\u0434 \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0434\u0438\u0442\u0435 \u0432\u0438. \u0414\u0440\u044a\u0436\u0442\u0435 \u043a\u0438\u0442\u043a\u0438\u0442\u0435 \u0441\u0438 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d\u0438. \u041e\u0442\u0434\u0430\u043b\u0435\u0447\u0435\u0442\u0435 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u043e\u0442 \u0443\u0448\u0438\u0442\u0435 \u0441\u0438 \u0438 \u0441\u044a\u0431\u0435\u0440\u0435\u0442\u0435 \u043b\u043e\u043f\u0430\u0442\u043a\u0438\u0442\u0435 \u0441\u0438.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435<\/strong>: \u0421 \u0438\u0437\u0434\u0438\u0448\u0432\u0430\u043d\u0435 \u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0438 \u043d\u0430\u0434 \u0433\u043b\u0430\u0432\u0430\u0442\u0430 \u0441 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0441 \u0432\u0434\u0438\u0448\u0432\u0430\u043d\u0435 \u0441\u0435 \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u0432 \u043f\u044a\u0440\u0432\u043e\u043d\u0430\u0447\u0430\u043b\u043d\u043e\u0442\u043e \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0441 \u043f\u043b\u0430\u0432\u043d\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435. \u041f\u043e\u0441\u043b\u0435\u0434\u0432\u0430\u0439\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.<\/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> \u041f\u043e\u0432\u0434\u0438\u0433\u043d\u0430\u0442\u0438 \u0440\u0430\u043c\u0435\u043d\u0435, \u043e\u0433\u044a\u043d\u0430\u0442\u0438 \u043a\u0438\u0442\u043a\u0438, \u043d\u0435\u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \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, \u043c\u0430\u043b\u044a\u043a \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043d\u0435\u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\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\/2023\/03\/tlaky-s-cinkou-v-sede.gif\" alt=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0440\u0430\u043c\u0435\u043d\u043d\u0430 \u043f\u0440\u0435\u0441\u0430 \u0441 \u0449\u0430\u043d\u0433\u0430 \u043e\u0442 \u0441\u0435\u0434\u0435\u0436\" class=\"wp-image-427888\" title=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0440\u0430\u043c\u0435\u043d\u043d\u0430 \u043f\u0440\u0435\u0441\u0430 \u0441 \u0449\u0430\u043d\u0433\u0430 \u043e\u0442 \u0441\u0435\u0434\u0435\u0436\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%D0%A0%D0%B0%D0%BC%D0%B5%D0%BD%D0%BD%D0%B0_%D0%BF%D1%80%D0%B5%D1%81%D0%B0_%D1%81_%D1%89%D0%B0%D0%BD%D0%B3%D0%B0_%D0%BE%D1%82_%D1%81%D1%82%D0%BE%D0%B5%D0%B6\"><\/span>6. \u0420\u0430\u043c\u0435\u043d\u043d\u0430 \u043f\u0440\u0435\u0441\u0430 \u0441 \u0449\u0430\u043d\u0433\u0430 \u043e\u0442 \u0441\u0442\u043e\u0435\u0436<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong> \u0417\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0441 \u043a\u0440\u0430\u043a\u0430 \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0438 \u0445\u0432\u0430\u043d\u0435\u0442\u0435 <a href=\"https:\/\/gymbeam.bg\/olimpijska-shtanga-lifter-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0449\u0430\u043d\u0433\u0430\u0442\u0430 <\/a>\u0441 \u0434\u0432\u0435\u0442\u0435 \u0441\u0438 \u0440\u044a\u0446\u0435, \u043a\u0430\u0442\u043e \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u043d\u0430\u0434\u0445\u0432\u0430\u0442. \u0418\u0437\u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u0441\u0435 \u0438 \u043b\u0435\u043a\u043e \u0441\u0432\u0438\u0439\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u0441\u0438. \u041f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0449\u0430\u043d\u0433\u0430\u0442\u0430 \u0442\u043e\u0447\u043d\u043e \u043f\u043e\u0434 \u0431\u0440\u0430\u0434\u0438\u0447\u043a\u0430\u0442\u0430 \u0441\u0438, \u0442\u0430\u043a\u0430 \u0447\u0435 \u0434\u0430 \u0441\u0435 \u043d\u0430\u043c\u0438\u0440\u0430 \u043f\u0440\u0435\u0434 \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0434\u0438\u0442\u0435 \u0432\u0438. \u0414\u0440\u044a\u0436\u0442\u0435 \u043a\u0438\u0442\u043a\u0438\u0442\u0435 \u0441\u0438 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d\u0438. \u041e\u0442\u0434\u0430\u043b\u0435\u0447\u0435\u0442\u0435 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u043e\u0442 \u0443\u0448\u0438\u0442\u0435 \u0441\u0438 \u0438 \u0441\u044a\u0431\u0435\u0440\u0435\u0442\u0435 \u043b\u043e\u043f\u0430\u0442\u043a\u0438\u0442\u0435 \u0441\u0438.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435<\/strong>: \u0421 \u0438\u0437\u0434\u0438\u0448\u0432\u0430\u043d\u0435 \u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0438 \u043d\u0430\u0434 \u0433\u043b\u0430\u0432\u0430\u0442\u0430 \u0441 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0441 \u0432\u0434\u0438\u0448\u0432\u0430\u043d\u0435 \u0441\u0435 \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u0432 \u043f\u044a\u0440\u0432\u043e\u043d\u0430\u0447\u0430\u043b\u043d\u043e\u0442\u043e \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0441 \u043f\u043b\u0430\u0432\u043d\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435. \u041f\u043e\u0441\u043b\u0435\u0434\u0432\u0430\u0439\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.<\/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>: \u041f\u043e\u0432\u0434\u0438\u0433\u043d\u0430\u0442\u0438 \u0440\u0430\u043c\u0435\u043d\u0435, \u0438\u0437\u043a\u0440\u0438\u0432\u0435\u043d\u0438 \u043a\u0438\u0442\u043a\u0438, \u043d\u0435\u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e (\u0440\u044f\u0437\u043a\u043e) \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043d\u0435\u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\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\/2023\/03\/vzpazovani-s-cinkou-2.gif\" alt=\"\u041a\u0430\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u0440\u0430\u043c\u0435\u043d\u043d\u0430 \u043f\u0440\u0435\u0441\u0430 \u0441 \u0449\u0430\u043d\u0433\u0430 \u043e\u0442 \u0441\u0442\u043e\u0435\u0436\" class=\"wp-image-427918\" title=\"\u041a\u0430\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u0440\u0430\u043c\u0435\u043d\u043d\u0430 \u043f\u0440\u0435\u0441\u0430 \u0441 \u0449\u0430\u043d\u0433\u0430 \u043e\u0442 \u0441\u0442\u043e\u0435\u0436\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E2%80%9C%D0%A8%D0%BE%D1%84%D1%8C%D0%BE%D1%80_%D0%BD%D0%B0_%D0%B0%D0%B2%D1%82%D0%BE%D0%B1%D1%83%D1%81%E2%80%9D\"><\/span>7. &#8220;\u0428\u043e\u0444\u044c\u043e\u0440 \u043d\u0430 \u0430\u0432\u0442\u043e\u0431\u0443\u0441&#8221;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong> \u0417\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0441 \u043a\u0440\u0430\u043a\u0430 \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0438 \u0445\u0432\u0430\u043d\u0435\u0442\u0435 \u043f\u043b\u043e\u0447\u0430 \u0441 \u0442\u0435\u0436\u0435\u0441\u0442\u0438 \u0441 \u0434\u0432\u0435\u0442\u0435 \u0441\u0438 \u0440\u044a\u0446\u0435 \u043e\u0442\u0441\u0442\u0440\u0430\u043d\u0438. \u0418\u0437\u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u0441\u0435 \u0441 \u043b\u0435\u043a\u043e \u0441\u0432\u0438\u0442\u0438 \u043a\u043e\u043b\u0435\u043d\u0435 \u0438 \u0434\u0440\u044a\u0436\u0442\u0435 \u043f\u043b\u043e\u0447\u0430\u0442\u0430 \u043f\u0440\u0435\u0434 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0441\u0438 \u0441 \u0438\u0437\u043f\u044a\u043d\u0430\u0442\u0438 \u0440\u044a\u0446\u0435. \u041e\u0442\u0434\u0430\u043b\u0435\u0447\u0435\u0442\u0435 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0441\u0438 \u043e\u0442 \u0443\u0448\u0438\u0442\u0435 \u0438 \u0441\u044a\u0431\u0435\u0440\u0435\u0442\u0435 \u043b\u043e\u043f\u0430\u0442\u043a\u0438\u0442\u0435 \u0441\u0438.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435<\/strong>: \u0421 \u0438\u0437\u0434\u0438\u0448\u0432\u0430\u043d\u0435 \u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0438 \u043f\u0440\u0435\u0434 \u0441\u0435\u0431\u0435 \u0441\u0438 \u0441 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u0438 \u0435\u0434\u043d\u043e\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e \u0437\u0430\u0432\u044a\u0440\u0442\u0435\u0442\u0435 \u043f\u043b\u043e\u0447\u0430\u0442\u0430 \u0441 \u0442\u0435\u0436\u0435\u0441\u0442\u0438 \u043f\u043e \u043f\u043e\u0441\u043e\u043a\u0430 \u043d\u0430 \u0447\u0430\u0441\u043e\u0432\u043d\u0438\u043a\u043e\u0432\u0430\u0442\u0430 \u0441\u0442\u0440\u0435\u043b\u043a\u0430, \u0434\u043e\u043a\u0430\u0442\u043e \u0435\u0434\u043d\u0430\u0442\u0430 \u0440\u044a\u043a\u0430 \u0434\u043e\u0441\u0442\u0438\u0433\u043d\u0435 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u0442\u043e\u0447\u043d\u043e \u043d\u0430\u0434 \u0434\u0440\u0443\u0433\u0430\u0442\u0430. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \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 \u0441\u044a\u0449\u043e\u0442\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043a\u0430\u0442\u043e \u0442\u043e\u0437\u0438 \u043f\u044a\u0442 \u0437\u0430\u0432\u044a\u0440\u0442\u0438\u0442\u0435 \u043f\u043b\u043e\u0447\u0430\u0442\u0430 \u043e\u0431\u0440\u0430\u0442\u043d\u043e \u043d\u0430 \u0447\u0430\u0441\u043e\u0432\u043d\u0438\u043a\u043e\u0432\u0430\u0442\u0430 \u0441\u0442\u0440\u0435\u043b\u043a\u0430.<\/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> \u041f\u043e\u0432\u0434\u0438\u0433\u043d\u0430\u0442\u0438 \u0440\u0430\u043c\u0435\u043d\u0435, \u043d\u0435\u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e (\u0440\u044f\u0437\u043a\u043e) \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043d\u0435\u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\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\/2023\/03\/bus-driver.gif\" alt=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e &quot;\u0428\u043e\u0444\u044c\u043e\u0440 \u043d\u0430 \u0430\u0432\u0442\u043e\u0431\u0443\u0441&quot;\" class=\"wp-image-427971\" title=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e &quot;\u0428\u043e\u0444\u044c\u043e\u0440 \u043d\u0430 \u0430\u0432\u0442\u043e\u0431\u0443\u0441&quot;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u0414\u043e\u043f\u044a\u043b\u043d\u0438\u0442\u0435\u043b\u043d\u0438 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u0438 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. &#8220;\u0428\u043e\u0444\u044c\u043e\u0440 \u043d\u0430 \u0430\u0432\u0442\u043e\u0431\u0443\u0441&#8221; \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438<\/h4>\n\n\n\n<p>\u0417\u0430 \u0442\u043e\u0432\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u0438 \u0434\u044a\u043c\u0431\u0435\u043b. \u0425\u0432\u0430\u043d\u0435\u0442\u0435 \u0433\u043e \u043e\u0442\u0441\u0442\u0440\u0430\u043d\u0438, \u043a\u0430\u0442\u043e \u043f\u0440\u044a\u0441\u0442\u0438\u0442\u0435 \u0432\u0438 \u0441\u0430 \u043e\u043a\u043e\u043b\u043e \u0441\u0435\u043a\u0446\u0438\u0438\u0442\u0435 \u0441 \u0442\u0435\u0436\u0435\u0441\u0442\u0438. \u0418\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0439\u0442\u0435 \u043f\u043e \u0441\u044a\u0449\u0438\u044f \u043d\u0430\u0447\u0438\u043d, \u043f\u043e \u043a\u043e\u0439\u0442\u043e \u0431\u0438\u0445\u0442\u0435 \u0434\u044a\u0440\u0436\u0430\u043b\u0438 \u043f\u043b\u043e\u0447\u0430 \u0441 \u0442\u0435\u0436\u0435\u0441\u0442\u0438.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. \u0417\u0430\u0434\u044a\u0440\u0436\u0430\u043d\u0435 \u043d\u0430 &#8220;\u0428\u043e\u0444\u044c\u043e\u0440 \u043d\u0430 \u0430\u0432\u0442\u043e\u0431\u0443\u0441&#8221; (\u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043f\u043b\u043e\u0447\u0430\u0442\u0430 \u043e\u0442\u043f\u0440\u0435\u0434 \u0441 \u0432\u044a\u0440\u0442\u0435\u043d\u0435)<\/h4>\n\n\n\n<p>\u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043f\u0440\u0438\u043b\u043e\u0436\u0438\u0442\u0435 \u0434\u0440\u0443\u0433\u0430 \u0440\u0430\u0437\u043d\u043e\u0432\u0438\u0434\u043d\u043e\u0441\u0442 \u043d\u0430 \u0442\u043e\u0432\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435, \u043a\u0430\u0442\u043e \u043f\u0440\u043e\u0441\u0442\u043e \u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u043f\u043b\u043e\u0447\u0430\u0442\u0430 \u0441 \u0442\u0435\u0436\u0435\u0441\u0442\u0442\u0430 \u043f\u0440\u0435\u0434 \u0441\u0435\u0431\u0435 \u0441\u0438 \u043f\u0440\u0435\u0437 \u0446\u044f\u043b\u043e\u0442\u043e \u0432\u0440\u0435\u043c\u0435, \u0432\u044a\u0440\u0442\u0435\u0439\u043a\u0438 \u044f \u043e\u0442 \u0435\u0434\u043d\u0430 \u0441\u0442\u0440\u0430\u043d\u0430 \u043d\u0430 \u0434\u0440\u0443\u0433\u0430, \u0431\u0435\u0437 \u0434\u0430 \u043f\u0443\u0441\u043a\u0430\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0438 \u043c\u0435\u0436\u0434\u0443 \u0437\u0430\u0432\u044a\u0440\u0442\u0430\u043d\u0438\u044f\u0442\u0430. <\/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=\"8_%D0%A1%D1%82%D1%80%D0%B0%D0%BD%D0%B8%D1%87%D0%BD%D0%BE_%D0%BF%D0%BE%D0%B2%D0%B4%D0%B8%D0%B3%D0%B0%D0%BD%D0%B5_%D0%B7%D0%B0_%D1%80%D0%B0%D0%BC%D0%BE_%D1%81_%D0%BA%D0%B0%D0%B1%D0%B5%D0%BB_%D1%81_%D0%B5%D0%B4%D0%BD%D0%B0_%D1%80%D1%8A%D0%BA%D0%B0\"><\/span>8. \u0421\u0442\u0440\u0430\u043d\u0438\u0447\u043d\u043e \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u0437\u0430 \u0440\u0430\u043c\u043e \u0441 \u043a\u0430\u0431\u0435\u043b \u0441 \u0435\u0434\u043d\u0430 \u0440\u044a\u043a\u0430<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong> \u0417\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0441 \u0440\u0430\u0437\u0442\u0432\u043e\u0440\u0435\u043d\u0438 \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u043a\u0440\u0430\u043a\u0430 \u0432\u0441\u0442\u0440\u0430\u043d\u0438 \u043e\u0442 \u0441\u043a\u0440\u0438\u043f\u0435\u0446\u0430. \u0425\u0432\u0430\u043d\u0435\u0442\u0435 \u0435\u0434\u043d\u0430 \u0434\u0440\u044a\u0436\u043a\u0430, \u0441\u0432\u044a\u0440\u0437\u0430\u043d\u0430 \u0441 \u043d\u0430\u0439-\u043d\u0438\u0441\u043a\u043e\u0442\u043e \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u043d\u0430 \u0440\u043e\u043b\u043a\u0430\u0442\u0430, \u0441 \u0440\u044a\u043a\u0430\u0442\u0430, \u043a\u043e\u044f\u0442\u043e \u0435 \u043f\u043e-\u0434\u0430\u043b\u0435\u0447 \u043e\u0442 \u0440\u043e\u043b\u043a\u0430\u0442\u0430. \u0418\u0437\u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u0441\u0435 \u0438 \u0434\u0440\u044a\u0436\u0442\u0435 \u0434\u0440\u044a\u0436\u043a\u0430\u0442\u0430 \u0441 \u043b\u0435\u043a\u043e \u0441\u0432\u0438\u0442\u0430 \u0440\u044a\u043a\u0430 \u043d\u0430 \u043d\u0438\u0432\u043e\u0442\u043e \u043d\u0430 \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0431\u0435\u0434\u0440\u043e\u0442\u043e. \u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043f\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u0435 \u0434\u0440\u0443\u0433\u0430\u0442\u0430 \u0440\u044a\u043a\u0430 \u043d\u0430 \u0431\u0435\u0434\u0440\u043e\u0442\u043e \u0441\u0438.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong> \u0421 \u0438\u0437\u0434\u0438\u0448\u0432\u0430\u043d\u0435 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0440\u044a\u043a\u0430\u0442\u0430 \u0441\u0438 \u043d\u0430\u0441\u0442\u0440\u0430\u043d\u0438 \u0441 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043a\u0430\u0442\u043e \u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u043b\u0430\u043a\u044a\u0442\u044f \u043b\u0435\u043a\u043e \u0441\u0432\u0438\u0442. \u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0437\u0430\u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u0433\u043e\u0440\u043d\u043e\u0442\u043e \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0437\u0430 \u0435\u0434\u043d\u0430 \u0434\u043e \u0434\u0432\u0435 \u0441\u0435\u043a\u0443\u043d\u0434\u0438. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0441\u0435 \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u043f\u043b\u0430\u0432\u043d\u043e \u0432 \u043f\u044a\u0440\u0432\u043e\u043d\u0430\u0447\u0430\u043b\u043d\u043e\u0442\u043e \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0438 \u043f\u043e\u0441\u043b\u0435\u0434\u0432\u0430\u0439\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. \u0421\u043b\u0435\u0434 \u043a\u0430\u0442\u043e \u043f\u0440\u0438\u043a\u043b\u044e\u0447\u0438\u0442\u0435 \u0441\u044a\u0441 \u0441\u0435\u0440\u0438\u044f\u0442\u0430, \u0441\u043c\u0435\u043d\u0435\u0442\u0435 \u0441\u0442\u0440\u0430\u043d\u0438\u0442\u0435 \u0438 \u043d\u0430\u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u0441 \u0434\u0440\u0443\u0433\u0430\u0442\u0430 \u0440\u044a\u043a\u0430.<\/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> \u041f\u043e\u0432\u0434\u0438\u0433\u043d\u0430\u0442\u0438 \u0440\u0430\u043c\u0435\u043d\u0435, \u043d\u0435\u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e (\u0440\u044f\u0437\u043a\u043e) \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043d\u0435\u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\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\/2023\/03\/017.gif\" alt=\"\u041a\u0430\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u0441\u0442\u0440\u0430\u043d\u0438\u0447\u043d\u043e \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u0437\u0430 \u0440\u0430\u043c\u043e \u0441 \u043a\u0430\u0431\u0435\u043b \u0441 \u0435\u0434\u043d\u0430 \u0440\u044a\u043a\u0430\" class=\"wp-image-427935\" title=\"\u041a\u0430\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u0441\u0442\u0440\u0430\u043d\u0438\u0447\u043d\u043e \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u0437\u0430 \u0440\u0430\u043c\u043e \u0441 \u043a\u0430\u0431\u0435\u043b \u0441 \u0435\u0434\u043d\u0430 \u0440\u044a\u043a\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%B3%D0%BE%D1%80%D0%B5%D0%BD_%D1%81%D0%BA%D1%80%D0%B8%D0%BF%D0%B5%D1%86_%D0%BA%D1%8A%D0%BC_%D0%BB%D0%B8%D1%86%D0%B5%D1%82%D0%BE\"><\/span>\u041f\u0440\u0438\u0434\u044a\u0440\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u043e\u0440\u0435\u043d \u0441\u043a\u0440\u0438\u043f\u0435\u0446 \u043a\u044a\u043c \u043b\u0438\u0446\u0435\u0442\u043e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong> \u0417\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0441 \u043a\u0440\u0430\u043a\u0430 \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0442\u0430\u0437\u0430, \u0441 \u043b\u0438\u0446\u0435 \u043a\u044a\u043c \u043c\u0430\u0448\u0438\u043d\u0430\u0442\u0430. \u0425\u0432\u0430\u043d\u0435\u0442\u0435 \u0441 \u0434\u0432\u0435\u0442\u0435 \u0441\u0438 \u0440\u044a\u0446\u0435 \u043a\u0440\u0430\u0438\u0449\u0430\u0442\u0430 \u043d\u0430 \u0432\u044a\u0436\u0435\u0442\u043e, \u043f\u0440\u0438\u043a\u0440\u0435\u043f\u0435\u043d\u043e \u043a\u044a\u043c \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u043d\u0430 \u0440\u043e\u043b\u043a\u0430\u0442\u0430. \u0418\u0437\u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u0441\u0435 \u0438 \u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0438 \u043f\u0440\u0435\u0434 \u0441\u0435\u0431\u0435 \u0441\u0438, \u043a\u0430\u0442\u043e \u043b\u0430\u043a\u0442\u0438\u0442\u0435 \u0432\u0438 \u0441\u0430 \u043b\u0435\u043a\u043e \u0441\u0432\u0438\u0442\u0438.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435<\/strong>: \u0421 \u0438\u0437\u0434\u0438\u0448\u0432\u0430\u043d\u0435 \u0438\u0437\u0434\u044a\u0440\u043f\u0430\u0439\u0442\u0435 \u0432\u044a\u0436\u0435\u0442\u043e \u043a\u044a\u043c \u0447\u0435\u043b\u043e\u0442\u043e \u0441\u0438 \u0441 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435. \u041e\u0441\u0432\u0435\u043d \u0432\u044a\u0440\u0445\u0443 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0441\u0435 \u0441\u044a\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0435\u0442\u0435 \u0438 \u0432\u044a\u0440\u0445\u0443 \u0430\u043d\u0433\u0430\u0436\u0438\u0440\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u043c\u0435\u0436\u0434\u0443\u043b\u043e\u043f\u0430\u0442\u043a\u043e\u0432\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438. \u0421\u043b\u0435\u0434 \u043a\u0430\u0442\u043e \u0438\u0437\u0442\u0435\u0433\u043b\u0438\u0442\u0435 \u043d\u0430\u043a\u0440\u0430\u0439\u043d\u0438\u043a\u0430 \u043a\u044a\u043c \u043b\u0438\u0446\u0435\u0442\u043e \u0441\u0438, \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0437\u0430\u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u0442\u043e\u0432\u0430 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0437\u0430 \u0435\u0434\u043d\u0430 \u0438\u043b\u0438 \u0434\u0432\u0435 \u0441\u0435\u043a\u0443\u043d\u0434\u0438. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0441\u0435 \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u043f\u043b\u0430\u0432\u043d\u043e \u0432 \u043f\u044a\u0440\u0432\u043e\u043d\u0430\u0447\u0430\u043b\u043d\u0430\u0442\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u0438 \u043f\u043e\u0441\u043b\u0435\u0434\u0432\u0430\u0439\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.<\/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> \u041f\u043e\u0432\u0434\u0438\u0433\u043d\u0430\u0442\u0438 \u0440\u0430\u043c\u0435\u043d\u0435, \u043d\u0435\u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043d\u0435\u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\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\/2023\/03\/face-pulls.gif\" alt=\"\u041a\u0430\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \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 \u0433\u043e\u0440\u0435\u043d \u0441\u043a\u0440\u0438\u043f\u0435\u0446 \u043a\u044a\u043c \u043b\u0438\u0446\u0435\u0442\u043e, \u0437\u0430 \u0434\u0430 \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0442\u0435 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0441\u0438\" class=\"wp-image-427987\" title=\"\u041a\u0430\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \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 \u0433\u043e\u0440\u0435\u043d \u0441\u043a\u0440\u0438\u043f\u0435\u0446 \u043a\u044a\u043c \u043b\u0438\u0446\u0435\u0442\u043e, \u0437\u0430 \u0434\u0430 \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0442\u0435 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0441\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%B5%D1%84%D0%B5%D0%BA%D1%82%D0%B8%D0%B2%D0%BD%D0%BE_%D0%B4%D0%B0_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D1%8F%D0%B2%D0%B0%D1%82%D0%B5_%D1%80%D0%B0%D0%BC%D0%B5%D0%BD%D0%B5%D1%82%D0%B5_%D1%81%D0%B8\"><\/span>\u041a\u0430\u043a \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0434\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u044f\u0432\u0430\u0442\u0435 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0441\u0438?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0417\u0430 \u0434\u0430 \u043d\u0430\u0443\u0447\u0438\u0442\u0435 \u043f\u043e\u0432\u0435\u0447\u0435 \u0437\u0430 \u0442\u043e\u0432\u0430, \u0437\u0430 \u043a\u0430\u043a\u0432\u043e \u0434\u0430 \u0432\u043d\u0438\u043c\u0430\u0432\u0430\u0442\u0435, \u043a\u043e\u0433\u0430\u0442\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0441\u0438, \u0433\u043b\u0435\u0434\u0430\u0439\u0442\u0435 \u043d\u0430\u0448\u0435\u0442\u043e \u0432\u0438\u0434\u0435\u043e.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Nejlep\u0161\u00ed cviky na ramena | Jakub En\u017el | GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/Da31FUmEl_0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%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>\u0418\u0441\u043a\u0430\u0442\u0435 \u043b\u0438 \u0434\u0430 \u043d\u0430\u0443\u0447\u0438\u0442\u0435 \u043a\u0430\u043a \u0434\u0430 \u0441\u0438 \u0441\u044a\u0441\u0442\u0430\u0432\u0438\u0442\u0435 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u043f\u043b\u0430\u043d? \u041d\u0430\u0443\u0447\u0435\u0442\u0435 \u043f\u043e\u0432\u0435\u0447\u0435 \u0437\u0430 \u0442\u043e\u0432\u0430 \u0432 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430 \u043d\u0438 <a href=\"https:\/\/gymbeam.bg\/blog\/kak-da-sastavite-kachestven-trenirovachen-plan-saveti-primerni-trenirovki-greshki\/\"><strong>\u041a\u0430\u043a \u0434\u0430 \u0441\u0438 \u0441\u044a\u0441\u0442\u0430\u0432\u0438\u043c \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u043f\u043b\u0430\u043d \u0432\u044a\u0432 \u0444\u0438\u0442\u043d\u0435\u0441 \u0437\u0430\u043b\u0430\u0442\u0430?<\/strong><\/a><\/li>\n\n\n\n<li>\u041d\u0430\u0443\u0447\u0435\u0442\u0435 \u043a\u0430\u043a \u0434\u0430 \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0438\u0442\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e\u0442\u043e \u043d\u0438\u0432\u043e \u043d\u0430 \u0441\u044a\u043f\u0440\u043e\u0442\u0438\u0432\u043b\u0435\u043d\u0438\u0435 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430 \u0441\u0438 \u0432 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430 <a href=\"https:\/\/gymbeam.bg\/blog\/kakvi-tejesti-da-vdigate-za-muskulen-rastej-za-sila-ili-za-otslabvane\/\"><strong>\u041a\u043e\u043b\u043a\u043e \u0442\u0435\u0436\u0435\u0441\u0442\u0438 \u0434\u0430 \u0432\u0434\u0438\u0433\u0430\u0442\u0435 \u0437\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u043d \u0440\u0430\u0441\u0442\u0435\u0436, \u0441\u0438\u043b\u0430 \u0438\u043b\u0438 \u043e\u0442\u0441\u043b\u0430\u0431\u0432\u0430\u043d\u0435?<\/strong><\/a><\/li>\n\n\n\n<li>\u0410\u043a\u043e \u0442\u044a\u0440\u0441\u0438\u0442\u0435 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0441\u044a\u0432\u0435\u0442\u0438 \u0437\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0433\u044a\u0440\u0431\u0430, \u0432\u0438\u0436\u0442\u0435 \u043d\u0430\u0448\u0438\u0442\u0435 <a href=\"https:\/\/gymbeam.bg\/blog\/nai-dobrite-9-uprajneniya-za-grub\/\"><strong>9 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0433\u044a\u0440\u0431\u0430.<\/strong><\/a><\/li>\n\n\n\n<li>\u0417\u0430 \u0434\u0430 \u0441\u0442\u0435 \u0441\u0438\u0433\u0443\u0440\u043d\u0438, \u0447\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0437\u0430 \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0432\u0438 \u0435 \u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u043f\u044a\u043b\u043d\u043e\u0446\u0435\u043d\u043d\u0430, \u043d\u0435 \u0437\u0430\u0431\u0440\u0430\u0432\u044f\u0439\u0442\u0435 \u0437\u0430 \u0431\u0438\u0446\u0435\u043f\u0441\u0438\u0442\u0435 \u0438 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u0438\u0442\u0435. \u0417\u0430 \u0434\u0430 \u0441\u0435 \u0432\u0434\u044a\u0445\u043d\u043e\u0432\u0438\u0442\u0435, \u043f\u0440\u043e\u0447\u0435\u0442\u0435\u0442\u0435 \u0437\u0430 <a href=\"https:\/\/gymbeam.bg\/blog\/nai-dobrite-8-uprajneniya-za-biceps\/\"><strong>8-\u0442\u0435 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0431\u0438\u0446\u0435\u043f\u0441<\/strong><\/a>, \u0430 \u0437\u0430 \u0434\u0430 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435 \u0438 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u0430, \u043d\u0435 \u043f\u0440\u043e\u043f\u0443\u0441\u043a\u0430\u0439\u0442\u0435 \u0441\u043f\u0438\u0441\u044a\u043a\u0430 \u043d\u0438 \u0441 1<a href=\"https:\/\/gymbeam.bg\/blog\/nai-dobrite-10-uprajneniya-za-triceps\/\"><strong>0 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441.<\/strong><\/a><\/li>\n\n\n\n<li>\u0410\u043a\u043e \u0446\u0435\u043b\u0442\u0430 \u0432\u0438 \u0435 \u0434\u0430 \u043d\u0430\u0442\u0440\u0443\u043f\u0430\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u043c\u0430\u0441\u0430, \u043d\u0435 \u043f\u0440\u043e\u043f\u0443\u0441\u043a\u0430\u0439\u0442\u0435 \u0434\u0430 \u043f\u0440\u043e\u0447\u0435\u0442\u0435\u0442\u0435 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430 \u043d\u0438 <a href=\"https:\/\/gymbeam.bg\/blog\/s-kakvo-da-se-hranite-kak-da-trenirate-za-kachvane-na-muskulna-masa\/\"><strong>\u041a\u0430\u043a\u0432\u043e \u0434\u0430 \u044f\u0434\u0435\u0442\u0435 \u0438 \u043a\u0430\u043a \u0434\u0430 \u0441\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u044f\u0432\u0430\u0442\u0435, \u0437\u0430 \u0434\u0430 \u043d\u0430\u0442\u0440\u0443\u043f\u0430\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438?<\/strong><\/a><\/li>\n\n\n\n<li>\u041e\u043f\u0438\u0442\u0432\u0430\u0442\u0435 \u0441\u0435 \u0434\u0430 \u0440\u0430\u0437\u0432\u0438\u0435\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u043d\u043e \u043d\u0438\u0449\u043e \u043d\u0435 \u0441\u0435 \u043f\u043e\u043b\u0443\u0447\u0430\u0432\u0430? \u041d\u0435 \u043f\u0440\u043e\u043f\u0443\u0441\u043a\u0430\u0439\u0442\u0435 \u0434\u0430 \u043f\u0440\u043e\u0447\u0435\u0442\u0435\u0442\u0435 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430 \u043d\u0438 <a href=\"https:\/\/gymbeam.bg\/blog\/10-saveta-za-zdravoslovno-naddavane-na-teglo\/\"><strong>10 \u0441\u044a\u0432\u0435\u0442\u0430 \u0437\u0430 \u0437\u0434\u0440\u0430\u0432\u043e\u0441\u043b\u043e\u0432\u043d\u043e \u043f\u043e\u043a\u0430\u0447\u0432\u0430\u043d\u0435 \u043d\u0430 \u0442\u0435\u0433\u043b\u043e.<\/strong><\/a><\/li>\n\n\n\n<li>\u0418\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u0438\u0437\u0447\u0438\u0441\u043b\u0438\u0442\u0435 \u0438\u0434\u0435\u0430\u043b\u043d\u0438\u044f \u0441\u0438 \u043f\u0440\u0438\u0435\u043c \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0438 \u043c\u0430\u043a\u0440\u043e\u043d\u0443\u0442\u0440\u0438\u0435\u043d\u0442\u0438, \u043a\u0430\u0442\u043e \u0441\u043b\u0435\u0434\u0432\u0430\u0442\u0435 \u0446\u0435\u043b\u0438\u0442\u0435 \u0441\u0438? \u0412\u044a\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0439\u0442\u0435 \u0441\u0435 \u043e\u0442 \u043d\u0430\u0448\u0438\u044f <a href=\"https:\/\/gymbeam.bg\/blog\/online-kalkulator-za-energien-priem-i-makronutrienti\/\"><strong>\u041e\u043d\u043b\u0430\u0439\u043d \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440 \u0437\u0430 \u0435\u043d\u0435\u0440\u0433\u0438\u0435\u043d \u0438 \u043c\u0430\u043a\u0440\u043e\u043d\u0443\u0442\u0440\u0438\u0435\u043d\u0442\u0435\u043d \u043f\u0440\u0438\u0435\u043c.<\/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>\u0410\u043a\u043e \u0438\u043d\u0432\u0435\u0441\u0442\u0438\u0440\u0430\u0442\u0435 \u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0432\u0440\u0435\u043c\u0435 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0437\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435, \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043e\u0447\u0430\u043a\u0432\u0430\u0442\u0435 <strong>\u043f\u043e-\u0433\u043e\u043b\u0435\u043c\u0438, \u043f\u043e-\u0441\u0438\u043b\u043d\u0438 \u0438 \u043f\u043e-\u0442\u043e\u043d\u0438\u0437\u0438\u0440\u0430\u043d\u0438 \u0434\u0435\u043b\u0442\u043e\u0432\u0438\u0434\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438.<\/strong> \u0421\u043b\u0435\u0434 \u0438\u0437\u0432\u0435\u0441\u0442\u043d\u043e \u0432\u0440\u0435\u043c\u0435 \u0449\u0435 \u0437\u0430\u0431\u0435\u043b\u0435\u0436\u0438\u0442\u0435 \u0438 \u0440\u0430\u0437\u0448\u0438\u0440\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u0440\u044a\u0434\u043d\u0438\u044f \u043a\u043e\u0448, \u043a\u043e\u0435\u0442\u043e \u043e\u043f\u0442\u0438\u0447\u0435\u0441\u043a\u0438 \u0449\u0435 \u0441\u0442\u0435\u0441\u043d\u0438 \u0442\u0430\u043b\u0438\u044f\u0442\u0430 \u0432\u0438. \u041a\u043e\u0433\u0430\u0442\u043e \u0441\u044a\u0441\u0442\u0430\u0432\u044f\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0438\u044f \u0441\u0438 \u043f\u043b\u0430\u043d, \u043d\u0435 \u0437\u0430\u0431\u0440\u0430\u0432\u044f\u0439\u0442\u0435 \u0434\u0430 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435 \u043f\u0440\u0435\u0441\u0430 \u0441 \u0449\u0430\u043d\u0433\u0430, \u0441\u0442\u0440\u0430\u043d\u0438\u0447\u043d\u0438 \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0438\u044f \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438 \u0438\u043b\u0438 \u0440\u0430\u0437\u043d\u043e\u043e\u0431\u0440\u0430\u0437\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0440\u0430\u043c\u0435\u043d\u0435 \u043d\u0430 \u0441\u043a\u0440\u0438\u043f\u0435\u0446 \u043c\u0430\u0448\u0438\u043d\u0430. <strong>\u0412\u043a\u043b\u044e\u0447\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0438 \u043c\u043e\u0434\u0438\u0444\u0438\u043a\u0430\u0446\u0438\u0438 \u0449\u0435 \u0433\u0430\u0440\u0430\u043d\u0442\u0438\u0440\u0430, \u0447\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0432\u0438 \u0430\u043d\u0433\u0430\u0436\u0438\u0440\u0430 \u0438 \u0442\u0440\u0438\u0442\u0435 \u0447\u0430\u0441\u0442\u0438 \u043d\u0430 \u0434\u0435\u043b\u0442\u043e\u0432\u0438\u0434\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438.<\/strong> \u0412\u0438\u043d\u0430\u0433\u0438 \u043e\u0431\u0440\u044a\u0449\u0430\u0439\u0442\u0435 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435 \u043d\u0430 \u0442\u0435\u0445\u043d\u0438\u043a\u0430\u0442\u0430 \u0441\u0438 \u0438 \u0443\u0441\u0435\u0449\u0430\u043d\u0435\u0442\u043e, \u0447\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0432\u0438 \u0441\u0435 \u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u0430\u0442 \u043f\u043e \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0438\u044f \u043d\u0430\u0447\u0438\u043d, \u0438 \u0434\u043e\u0431\u0430\u0432\u044f\u0439\u0442\u0435 \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435\u0442\u043e \u0431\u0430\u0432\u043d\u043e \u0438 \u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e. \u041d\u0430\u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u0442\u0435\u0437\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0440\u0430\u043c\u0435\u043d\u0435 \u0447\u0430\u0441\u0442 \u043e\u0442 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430\u0442\u0430 \u0441\u0438 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430 \u0434\u0432\u0430 \u0434\u043e \u0442\u0440\u0438 \u043f\u044a\u0442\u0438 \u0441\u0435\u0434\u043c\u0438\u0447\u043d\u043e. \u041a\u043e\u0433\u0430\u0442\u043e \u043f\u043b\u0430\u043d\u0438\u0440\u0430\u0442\u0435 \u0442\u043e\u0432\u0430, \u0438\u043c\u0430\u0439\u0442\u0435 \u043f\u0440\u0435\u0434\u0432\u0438\u0434, \u0447\u0435 \u0442\u044f\u043b\u043e\u0442\u043e \u0432\u0438 \u0441\u0435 \u043d\u0443\u0436\u0434\u0430\u0435 \u043e\u0442 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u043e \u0432\u0440\u0435\u043c\u0435 \u0437\u0430 \u0432\u044a\u0437\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430\u043d\u0435.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0411\u0435\u0448\u0435 \u043b\u0438 \u0432\u0438 \u043f\u043e\u043b\u0435\u0437\u043d\u0430 \u0442\u0430\u0437\u0438 \u0441\u0442\u0430\u0442\u0438\u044f? \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 \u0438\u043c \u043f\u043e\u043c\u043e\u0433\u043d\u0435\u0442\u0435 \u0434\u0430 \u0441\u0435 \u0432\u0434\u044a\u0445\u043d\u043e\u0432\u044f\u0442 \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0441\u0438 \u0437\u0430 \u0440\u0430\u043c\u0435\u043d\u0435.<\/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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\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 \u0434\u0430 \u0440\u0430\u0437\u0432\u0438\u0435\u0442\u0435 \u0448\u0438\u0440\u043e\u043a\u0438 \u0438 \u043e\u0444\u043e\u0440\u043c\u0435\u043d\u0438 \u0440\u0430\u043c\u0435\u043d\u0435? \u041e\u043f\u0438\u0442\u0430\u0439\u0442\u0435 \u0442\u0435\u0437\u0438 9 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u0442\u0435\u0445\u043d\u0438\u0442\u0435 \u0432\u0430\u0440\u0438\u0430\u0446\u0438\u0438, \u043a\u0430\u0442\u043e \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u0434\u044a\u043c\u0431\u0435\u043b\u0438, \u0449\u0430\u043d\u0433\u0430 \u0438 \u0434\u0440\u0443\u0433\u0438 \u0443\u0440\u0435\u0434\u0438, \u043a\u043e\u0438\u0442\u043e \u0441\u0430 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