{"id":510434,"date":"2023-11-28T12:57:12","date_gmt":"2023-11-28T11:57:12","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=510434"},"modified":"2023-11-28T12:57:18","modified_gmt":"2023-11-28T11:57:18","slug":"deset-uprazhnenia-za-koremni-muskuli-medicinska-topka","status":"publish","type":"post","link":"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/","title":{"rendered":"\u0422\u043e\u043f 10 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043a\u043e\u0440\u0435\u043c \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/#%D0%9A%D0%B0%D0%BA%D0%B2%D0%BE_%D0%BF%D1%80%D0%B5%D0%B4%D1%81%D1%82%D0%B0%D0%B2%D0%BB%D1%8F%D0%B2%D0%B0_%D0%BC%D0%B5%D0%B4%D0%B8%D1%86%D0%B8%D0%BD%D1%81%D0%BA%D0%B0%D1%82%D0%B0_%D1%82%D0%BE%D0%BF%D0%BA%D0%B0\" title=\"\u041a\u0430\u043a\u0432\u043e \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u043b\u044f\u0432\u0430 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430\u0442\u0430 \u0442\u043e\u043f\u043a\u0430?\">\u041a\u0430\u043a\u0432\u043e \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u043b\u044f\u0432\u0430 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430\u0442\u0430 \u0442\u043e\u043f\u043a\u0430?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/#%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_%D0%BA%D0%BE%D1%80%D0%B5%D0%BC%D0%B0_%D1%81%D0%B8_%D1%81_%D0%BC%D0%B5%D0%B4%D0%B8%D1%86%D0%B8%D0%BD%D1%81%D0%BA%D0%B0_%D1%82%D0%BE%D0%BF%D0%BA%D0%B0\" title=\"\u041a\u0430\u043a \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u0430 \u0441\u0438 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430?\">\u041a\u0430\u043a \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u0430 \u0441\u0438 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/#10_%D0%B5%D1%84%D0%B5%D0%BA%D1%82%D0%B8%D0%B2%D0%BD%D0%B8_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D0%B7%D0%B0_%D0%BA%D0%BE%D1%80%D0%B5%D0%BC_%D1%81_%D0%BC%D0%B5%D0%B4%D0%B8%D1%86%D0%B8%D0%BD%D1%81%D0%BA%D0%B0_%D1%82%D0%BE%D0%BF%D0%BA%D0%B0\" title=\"10 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043a\u043e\u0440\u0435\u043c \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430\">10 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043a\u043e\u0440\u0435\u043c \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430<\/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\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/#%D0%A2%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B0_%D0%B7%D0%B0_%D1%86%D1%8F%D0%BB%D0%BE_%D1%82%D1%8F%D0%BB%D0%BE\" title=\"\u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0446\u044f\u043b\u043e \u0442\u044f\u043b\u043e\">\u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0446\u044f\u043b\u043e \u0442\u044f\u043b\u043e<\/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\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/#%D0%9A%D0%B0%D0%BA%D0%B2%D0%BE_%D0%B4%D0%B0_%D0%BD%D0%B0%D0%BF%D1%80%D0%B0%D0%B2%D0%B8%D1%82%D0%B5_%D0%BE%D1%82%D1%82%D1%83%D0%BA_%D0%BD%D0%B0%D1%82%D0%B0%D1%82%D1%8A%D0%BA\" title=\"\u041a\u0430\u043a\u0432\u043e \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043e\u0442\u0442\u0443\u043a \u043d\u0430\u0442\u0430\u0442\u044a\u043a?\">\u041a\u0430\u043a\u0432\u043e \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043e\u0442\u0442\u0443\u043a \u043d\u0430\u0442\u0430\u0442\u044a\u043a?<\/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\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/#%D0%9A%D0%B0%D0%BA%D0%B2%D0%B8_%D1%81%D0%B0_%D0%BE%D1%81%D0%BD%D0%BE%D0%B2%D0%BD%D0%B8%D1%82%D0%B5_%D0%B8%D0%B7%D0%B2%D0%BE%D0%B4%D0%B8\" title=\"\u041a\u0430\u043a\u0432\u0438 \u0441\u0430 \u043e\u0441\u043d\u043e\u0432\u043d\u0438\u0442\u0435 \u0438\u0437\u0432\u043e\u0434\u0438?\">\u041a\u0430\u043a\u0432\u0438 \u0441\u0430 \u043e\u0441\u043d\u043e\u0432\u043d\u0438\u0442\u0435 \u0438\u0437\u0432\u043e\u0434\u0438?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u041a\u043b\u0430\u0441\u0438\u0447\u0435\u0441\u043a\u0438\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0438 \u043f\u0440\u0435\u0441\u0438 \u0438\u043b\u0438 \u043f\u043b\u0430\u043d\u043a\u043e\u0432\u0435 \u0432\u0435\u0447\u0435 \u043d\u0435 \u0441\u0430 \u0432\u0438 \u0438\u043d\u0442\u0435\u0440\u0435\u0441\u043d\u0438? \u0412\u0435\u0440\u043e\u044f\u0442\u043d\u043e \u0435 \u0432\u0440\u0435\u043c\u0435 \u0434\u0430 \u0440\u0430\u0437\u043d\u043e\u043e\u0431\u0440\u0430\u0437\u0438\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0441\u0438 \u0437\u0430 \u043a\u043e\u0440\u0435\u043c \u0441 \u043d\u043e\u0432 \u0444\u0438\u0442\u043d\u0435\u0441 \u0443\u0440\u0435\u0434, \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430. \u0422\u0430\u0437\u0438 \u0442\u0435\u0436\u043a\u0430 \u0442\u043e\u043f\u043a\u0430 \u043d\u0435 \u0435 \u0441\u0430\u043c\u043e \u0437\u0430 \u0445\u0432\u044a\u0440\u043b\u044f\u043d\u0435; \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u044f \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u043a\u0430\u0442\u043e <strong>\u0442\u0435\u0436\u0435\u0441\u0442 \u0437\u0430 \u0437\u0430\u0437\u0434\u0440\u0430\u0432\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0430\u0442\u0430 \u043e\u0431\u043b\u0430\u0441\u0442<\/strong>. \u0422\u043e\u0432\u0430 \u0449\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0432\u0438 \u043f\u043e-\u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a\u0430\u0442\u0435\u043b\u043d\u0430, \u043a\u043e\u0435\u0442\u043e \u0449\u0435 \u0434\u043e\u0432\u0435\u0434\u0435 \u0434\u043e \u043e\u0449\u0435 \u043f\u043e-\u0434\u043e\u0431\u0440\u0438 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438 \u0438 <strong>\u0434\u043e\u0431\u0440\u0435 \u043e\u0444\u043e\u0440\u043c\u0435\u043d\u0430 \u0446\u0435\u043d\u0442\u0440\u0430\u043b\u043d\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9A%D0%B0%D0%BA%D0%B2%D0%BE_%D0%BF%D1%80%D0%B5%D0%B4%D1%81%D1%82%D0%B0%D0%B2%D0%BB%D1%8F%D0%B2%D0%B0_%D0%BC%D0%B5%D0%B4%D0%B8%D1%86%D0%B8%D0%BD%D1%81%D0%BA%D0%B0%D1%82%D0%B0_%D1%82%D0%BE%D0%BF%D0%BA%D0%B0\"><\/span>\u041a\u0430\u043a\u0432\u043e \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u043b\u044f\u0432\u0430 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430\u0442\u0430 \u0442\u043e\u043f\u043a\u0430?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041f\u043e\u0447\u0442\u0438 \u0432\u0441\u0435\u043a\u0438 \u0441\u0438 \u0441\u043f\u043e\u043c\u043d\u044f <a href=\"https:\/\/gymbeam.bg\/medicinska-topka-gymbeam.html\" class=\"ek-link\">\u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430\u0442\u0430 \u0442\u043e\u043f\u043a\u0430<\/a> \u043e\u0442 \u0447\u0430\u0441\u043e\u0432\u0435\u0442\u0435 \u043f\u043e \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e \u0432\u044a\u0437\u043f\u0438\u0442\u0430\u043d\u0438\u0435, \u043a\u043e\u0433\u0430\u0442\u043e \u0437\u0430\u0434\u0430\u0447\u0430\u0442\u0430 \u0435 \u0431\u0438\u043b\u0430 \u0434\u0430 \u044f \u0445\u0432\u044a\u0440\u043b\u0438 \u043a\u043e\u043b\u043a\u043e\u0442\u043e \u0441\u0435 \u043c\u043e\u0436\u0435 \u043f\u043e-\u0434\u0430\u043b\u0435\u0447. \u0412 \u0441\u044a\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u0438\u044f \u0441\u0432\u044f\u0442 \u043e\u0431\u0430\u0447\u0435 \u0442\u043e\u0437\u0438 \u0444\u0438\u0442\u043d\u0435\u0441 \u0443\u0440\u0435\u0434 \u0435 \u0447\u0430\u0441\u0442 \u0438 \u043e\u0442 \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0438 \u0444\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0430\u043b\u043d\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438. \u0422\u043e\u043f\u043a\u0430\u0442\u0430 \u0441\u0435 \u0435 \u043f\u0440\u0435\u0432\u044a\u0440\u043d\u0430\u043b\u0430 \u0432 \u043f\u0440\u0435\u0434\u043f\u043e\u0447\u0438\u0442\u0430\u043d \u0438\u0437\u0431\u043e\u0440 \u043d\u0430 \u0441\u0438\u043b\u043e\u0432\u0438\u0442\u0435 \u0430\u0442\u043b\u0435\u0442\u0438, \u043a\u0430\u0442\u043e \u043a\u0440\u043e\u0441\u0444\u0438\u0442\u044a\u0440\u0438\u0442\u0435 \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440. \u0422\u043e\u0432\u0430 \u0435<strong> \u0443\u043d\u0438\u0432\u0435\u0440\u0441\u0430\u043b\u043d\u0430 <a href=\"https:\/\/gymbeam.bg\/tejesti\" class=\"ek-link\">\u0442\u0435\u0436\u0435\u0441\u0442<\/a>, \u043a\u043e\u044f\u0442\u043e \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u043d\u0435 \u0441\u0430\u043c\u043e \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0437\u0430 \u043a\u043e\u0440\u0435\u043c, \u043d\u043e \u0438 \u0437\u0430 \u0443\u043a\u0440\u0435\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0440\u044a\u0446\u0435\u0442\u0435 \u0438 \u043a\u0440\u0430\u043a\u0430\u0442\u0430<\/strong>. \u041f\u043e \u0441\u044a\u0449\u0438\u044f \u043d\u0430\u0447\u0438\u043d \u043c\u043e\u0436\u0435 \u043b\u0435\u0441\u043d\u043e \u0434\u0430 \u0437\u0430\u043c\u0435\u043d\u0438 \u0442\u0440\u0430\u0434\u0438\u0446\u0438\u043e\u043d\u043d\u0438\u0442\u0435 <a href=\"https:\/\/gymbeam.bg\/lostove-za-tejest-shtangi-i-dumbeli\" class=\"ek-link\">\u0449\u0430\u043d\u0433\u0438 \u0438\u043b\u0438 \u0434\u044a\u043c\u0431\u0435\u043b\u0438<\/a> \u0438 \u0434\u0430 \u0440\u0430\u0437\u043d\u043e\u043e\u0431\u0440\u0430\u0437\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0438\u0442\u0435 \u0432\u0438 \u0437\u0430\u043d\u0438\u043c\u0430\u043d\u0438\u044f, \u043d\u0435\u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e \u0434\u0430\u043b\u0438 \u0443 \u0434\u043e\u043c\u0430, \u0438\u043b\u0438 \u0432\u044a\u0432 \u0444\u0438\u0442\u043d\u0435\u0441\u0430.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0418\u043c\u0430 \u043d\u044f\u043a\u043e\u043b\u043a\u043e \u0432\u0438\u0434\u0430 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0438 \u0442\u043e\u043f\u043a\u0438, \u043e\u0442 \u043a\u043e\u0438\u0442\u043e \u0434\u0430 \u0438\u0437\u0431\u0438\u0440\u0430\u0442\u0435. \u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043e\u043f\u0438\u0442\u0430\u0442\u0435 \u043a\u043b\u0430\u0441\u0438\u0447\u0435\u0441\u043a\u0430 \u043a\u043e\u0436\u0435\u043d\u0430 \u0442\u043e\u043f\u043a\u0430 \u0441 \u043f\u043e-\u043c\u0435\u043a\u0430 \u0432\u044a\u0442\u0440\u0435\u0448\u043d\u043e\u0441\u0442. \u0417\u0430 \u0441\u0438\u043b\u043e\u0432\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u043e\u0431\u0430\u0447\u0435 <strong>\u043f\u043e-\u0442\u0432\u044a\u0440\u0434\u0430\u0442\u0430 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430 \u0441 \u0434\u0440\u044a\u0436\u043a\u0438 \u0435 \u043c\u043d\u043e\u0433\u043e \u043f\u043e-\u043f\u0440\u0430\u043a\u0442\u0438\u0447\u043d\u0430.<\/strong> \u0418 \u0434\u0432\u0430\u0442\u0430 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u0430 \u0441\u0435 \u043f\u0440\u0435\u0434\u043b\u0430\u0433\u0430\u0442 \u0432 \u043f\u043e-\u043b\u0435\u043a\u0438 \u0438 \u043f\u043e-\u0442\u0435\u0436\u043a\u0438 \u0432\u0435\u0440\u0441\u0438\u0438. \u0410\u043a\u043e \u043e\u0431\u0430\u0447\u0435 \u0442\u044a\u0440\u0441\u0438\u0442\u0435 \u0442\u043e\u043f\u043a\u0430 \u0437\u0430 \u0445\u0432\u044a\u0440\u043b\u044f\u043d\u0435, \u0438\u0437\u0431\u0435\u0440\u0435\u0442\u0435 \u0442\u0435\u0436\u043a\u0430 \u0442\u043e\u043f\u043a\u0430 <a href=\"https:\/\/gymbeam.bg\/tezhka-topka-slam-ball-gymbeam.html\">Slam Ball.<\/a> \u0422\u044f \u043d\u0435 \u043f\u043e\u0434\u0441\u043a\u0430\u0447\u0430 \u0438 \u0440\u0430\u0437\u043f\u043e\u043b\u0430\u0433\u0430 \u0441 \u0438\u0437\u0434\u0440\u044a\u0436\u043b\u0438\u0432\u0430 \u0433\u0443\u043c\u0435\u043d\u0430 \u043f\u043e\u0432\u044a\u0440\u0445\u043d\u043e\u0441\u0442.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0412 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u043e\u0449\u0435 \u043f\u0440\u0435\u0434\u0438\u043c\u0441\u0442\u0432\u0430 \u043d\u0430 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 slam ball \u0438 \u0432\u0434\u044a\u0445\u043d\u043e\u0432\u0435\u043d\u0438\u0435 \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0441 \u0442\u043e\u0437\u0438 \u0443\u0440\u0435\u0434: <a href=\"https:\/\/gymbeam.bg\/blog\/uvelichete-silata-podobrete-fizicheskata-si-forma-opitaite-trenirovka-s-tejka-topka\/\"><strong>\u041f\u043e\u0434\u043e\u0431\u0440\u0435\u0442\u0435 \u0441\u0438\u043b\u0430\u0442\u0430 \u0438 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0430\u0442\u0430 \u0441\u0438 \u0444\u043e\u0440\u043c\u0430. \u041e\u043f\u0438\u0442\u0430\u0439\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0441 \u0442\u043e\u043f\u043a\u0430 Slam Ball.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/iStock-1496849745-1124x749.jpg\" alt=\"\u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430\" class=\"wp-image-507891\" title=\"\u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/iStock-1496849745-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/iStock-1496849745-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/iStock-1496849745-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/iStock-1496849745-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%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_%D0%BA%D0%BE%D1%80%D0%B5%D0%BC%D0%B0_%D1%81%D0%B8_%D1%81_%D0%BC%D0%B5%D0%B4%D0%B8%D1%86%D0%B8%D0%BD%D1%81%D0%BA%D0%B0_%D1%82%D0%BE%D0%BF%D0%BA%D0%B0\"><\/span>\u041a\u0430\u043a \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u0430 \u0441\u0438 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041d\u0435\u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e \u0434\u0430\u043b\u0438 \u0441\u0435 \u0441\u0442\u0440\u0435\u043c\u0438\u0442\u0435 \u043a\u044a\u043c <a href=\"https:\/\/gymbeam.bg\/blog\/9-suveta-za-toniziran-korem-s-plochki\/\">\u043f\u043b\u043e\u0447\u043a\u0438 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430<\/a> \u0438\u043b\u0438 \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u043e\u0442\u0441\u043b\u0430\u0431\u043d\u0435\u0442\u0435 \u0438 \u0434\u0430 \u0441\u0442\u0435\u0433\u043d\u0435\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0430\u0442\u0430 \u0441\u0438 \u043f\u0440\u0435\u0441\u0430, \u0432\u0438\u043d\u0430\u0433\u0438 \u043f\u043e\u043c\u043d\u0435\u0442\u0435, \u0447\u0435 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438 \u0441\u0435 \u043f\u043e\u0441\u0442\u0438\u0433\u0430\u0442 \u0447\u0440\u0435\u0437 \u043a\u043e\u043c\u043f\u043b\u0435\u043a\u0441\u0435\u043d \u043f\u043e\u0434\u0445\u043e\u0434. \u041d\u0430 \u043f\u044a\u0440\u0432\u043e \u043c\u044f\u0441\u0442\u043e, \u043e\u0442 \u0441\u044a\u0449\u0435\u0441\u0442\u0432\u0435\u043d\u043e \u0437\u043d\u0430\u0447\u0435\u043d\u0438\u0435 \u0435 \u0434\u0430 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0441\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043a\u043e\u0438\u0442\u043e \u0430\u043d\u0433\u0430\u0436\u0438\u0440\u0430\u0442 \u043f\u0440\u0430\u0432\u0438\u0442\u0435, \u043d\u0430\u043f\u0440\u0435\u0447\u043d\u0438\u0442\u0435 \u0438 \u043a\u043e\u0441\u0438\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438. \u041f\u043e \u0442\u043e\u0437\u0438 \u043d\u0430\u0447\u0438\u043d \u0449\u0435 <strong>\u0440\u0430\u0431\u043e\u0442\u0438\u0442\u0435 \u0432\u044a\u0440\u0445\u0443 \u043a\u043e\u0440\u043f\u0443\u0441\u0430 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0441\u0438 \u0438 \u0449\u0435 \u0441\u0435 \u043d\u0430\u0441\u043e\u0447\u0438\u0442\u0435 \u043a\u044a\u043c \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u043d\u0438 \u0437\u043e\u043d\u0438 \u043a\u0430\u0442\u043e \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430 \u0438\u043b\u0438 \u043a\u043e\u0441\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\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>\u0417\u0430 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438, \u0435 \u0432\u0430\u0436\u043d\u043e \u0440\u0435\u0434\u043e\u0432\u043d\u043e \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438. \u0412\u044a\u043f\u0440\u0435\u043a\u0438 \u0442\u043e\u0432\u0430 \u043d\u0435 \u0435 \u043f\u0440\u0435\u043f\u043e\u0440\u044a\u0447\u0438\u0442\u0435\u043b\u043d\u043e \u0434\u0430 \u043f\u0440\u0435\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u0442\u0435 \u0442\u0430\u0437\u0438 \u043e\u0431\u043b\u0430\u0441\u0442, \u043a\u0430\u0442\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0432\u0441\u0435\u043a\u0438 \u0434\u0435\u043d, \u0442\u044a\u0439 \u043a\u0430\u0442\u043e \u0442\u043e\u0432\u0430 \u043d\u044f\u043c\u0430 \u0434\u0430 \u0434\u0430\u0434\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0432\u0440\u0435\u043c\u0435 \u0434\u0430 \u0441\u0435 \u0432\u044a\u0437\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0442. \u041d\u0430 \u043d\u0430\u0447\u0438\u043d\u0430\u0435\u0449\u0438\u0442\u0435 \u0441\u0435 \u043f\u0440\u0435\u043f\u043e\u0440\u044a\u0447\u0432\u0430 \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442 <strong>\u0446\u044f\u043b\u043e\u0441\u0442\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u043a\u043e\u0440\u0435\u043c 2-3 \u043f\u044a\u0442\u0438 \u0441\u0435\u0434\u043c\u0438\u0447\u043d\u043e,<\/strong> \u0434\u043e\u043a\u0430\u0442\u043e \u043f\u043e-\u043d\u0430\u043f\u0440\u0435\u0434\u043d\u0430\u043b\u0438\u0442\u0435 \u043c\u043e\u0433\u0430\u0442 \u0434\u0430 \u0441\u0442\u0438\u0433\u043d\u0430\u0442 \u0434\u043e 4 \u043f\u044a\u0442\u0438 \u0441\u0435\u0434\u043c\u0438\u0447\u043d\u043e. \u0418\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430 \u0449\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0434\u0430 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u0435 \u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u043e\u0441\u0442\u0442\u0430 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430, \u043a\u0430\u0442\u043e \u0438\u0437\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438\u0442\u0435 \u0441\u0438 \u043d\u0430 \u043d\u043e\u0432\u043e \u043d\u0438\u0432\u043e. \u0412 \u043d\u0430\u0447\u0430\u043b\u043e\u0442\u043e \u0437\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0441 \u043f\u043e-\u043b\u0435\u043a\u0430 \u0442\u043e\u043f\u043a\u0430 \u0438 \u044f \u0432\u043a\u043b\u044e\u0447\u0435\u0442\u0435 \u0432 \u0438\u0437\u0431\u0440\u0430\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f. \u0421 \u043d\u0430\u043f\u0440\u0435\u0434\u0432\u0430\u043d\u0435\u0442\u043e \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0434\u043e\u0431\u0430\u0432\u044f\u0442\u0435 \u043f\u043e\u0432\u0435\u0447\u0435 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u0438\u043b\u0438 \u0434\u0430 \u043f\u0440\u0435\u043c\u0438\u043d\u0435\u0442\u0435 \u043a\u044a\u043c \u043f\u043e-\u0442\u0435\u0436\u044a\u043a \u0432\u0430\u0440\u0438\u0430\u043d\u0442. \u0411\u0430\u043b\u0430\u043d\u0441\u0438\u0440\u0430\u043d\u0438\u044f\u0442 <a href=\"https:\/\/gymbeam.bg\/blog\/kakvo-e-zdravoslovna-dieta-kak-da-se-nauchim-da-se-hranim-zdravoslovno\/\" class=\"ek-link\">\u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u0435\u043d \u0440\u0435\u0436\u0438\u043c<\/a> \u0441\u044a\u0449\u043e \u0438\u0433\u0440\u0430\u0435 \u0440\u0435\u0448\u0430\u0432\u0430\u0449\u0430 \u0440\u043e\u043b\u044f \u0432 \u043f\u043e\u0434\u043a\u0440\u0435\u043f\u0430 \u043d\u0430 \u0440\u0443\u0442\u0438\u043d\u043d\u0438\u0442\u0435 \u0432\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f. [1-3]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0410\u043a\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435 \u0442\u0435\u0433\u043b\u043e\u0442\u043e \u0441\u0438 \u0438 \u0434\u0430 \u0441\u0442\u0435\u0433\u043d\u0435\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0430\u0442\u0430 \u0441\u0438 \u043f\u0440\u0435\u0441\u0430, \u043d\u0435 \u0437\u0430\u0431\u0440\u0430\u0432\u044f\u0439\u0442\u0435 \u0434\u0430 \u0440\u0430\u0437\u0433\u043b\u0435\u0434\u0430\u0442\u0435 \u043d\u044f\u043a\u043e\u0438 \u043f\u0440\u0430\u043a\u0442\u0438\u0447\u043d\u0438 \u0441\u044a\u0432\u0435\u0442\u0438 \u0432 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430: <strong>\u0421\u0432\u0430\u043b\u0435\u0442\u0435 \u043c\u0430\u0437\u043d\u0438\u043d\u0438\u0442\u0435 \u043e\u0442 \u043a\u043e\u0440\u0435\u043c\u0430 \u0438 \u0432\u043b\u0435\u0437\u0442\u0435 \u0432\u044a\u0432 \u0444\u043e\u0440\u043c\u0430 \u0441 \u043d\u0430\u0448\u0435\u0442\u043e \u043f\u0440\u043e\u0441\u0442\u043e \u0440\u044a\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e<\/strong><\/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=\"51160,51178,73129,51217,51217,49009,53680,74329,51190,36346,58828\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_%D0%B5%D1%84%D0%B5%D0%BA%D1%82%D0%B8%D0%B2%D0%BD%D0%B8_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D0%B7%D0%B0_%D0%BA%D0%BE%D1%80%D0%B5%D0%BC_%D1%81_%D0%BC%D0%B5%D0%B4%D0%B8%D1%86%D0%B8%D0%BD%D1%81%D0%BA%D0%B0_%D1%82%D0%BE%D0%BF%D0%BA%D0%B0\"><\/span>10 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043a\u043e\u0440\u0435\u043c \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0412 \u0434\u043e\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043a\u044a\u043c <a href=\"https:\/\/gymbeam.bg\/medicinska-topka-gymbeam.html\">\u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430\u0442\u0430 \u0442\u043e\u043f\u043a\u0430<\/a> \u0449\u0435 \u0432\u0438 \u0435 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u0430 \u0438 <a href=\"https:\/\/gymbeam.bg\/postelka-dual-yoga-mat-grey-black-gymbeam.html\">\u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430<\/a>, \u043a\u0430\u043a\u0442\u043e \u0438 \u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u043f\u0440\u043e\u0441\u0442\u0440\u0430\u043d\u0441\u0442\u0432\u043e \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0438\u0437\u0431\u0435\u0440\u0435\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e, \u043a\u043e\u0435\u0442\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0441\u0438, \u043e\u0442 \u0438\u0437\u0431\u0440\u043e\u0435\u043d\u0438\u0442\u0435 \u043f\u043e-\u0434\u043e\u043b\u0443. \u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0433\u0438 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438, \u043d\u0430\u0441\u043e\u0447\u0435\u043d\u0438 \u043a\u044a\u043c \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438 \u0433\u0440\u0443\u043f\u0438, \u0438\u043b\u0438 \u0434\u0430 \u0441\u044a\u0437\u0434\u0430\u0434\u0435\u0442\u0435 \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430. \u041f\u0440\u0435\u0434\u0438 \u0434\u0430 \u0437\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435, \u0443\u0432\u0435\u0440\u0435\u0442\u0435 \u0441\u0435, \u0447\u0435 \u0441\u0442\u0435 \u0437\u0430\u0433\u0440\u0435\u043b\u0438 \u0441 \u043b\u0435\u043a\u0438 \u0434\u0435\u0439\u043d\u043e\u0441\u0442\u0438, \u043a\u0430\u0442\u043e \u0433\u0440\u0435\u0431\u0430\u043d\u0435 \u043d\u0430 <a href=\"https:\/\/gymbeam.bg\/mashina-za-grebane-gymbeam.html\">\u0433\u0440\u0435\u0431\u0435\u043d \u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440<\/a> \u0438\u043b\u0438 \u0441\u043a\u0430\u0447\u0430\u043d\u0435 \u043d\u0430 <a href=\"https:\/\/gymbeam.bg\/crossfit-vze-za-skacane-gymbeam.html\">\u0432\u044a\u0436\u0435<\/a>, \u0437\u0430 \u0434\u0430 \u043f\u043e\u0434\u0433\u043e\u0442\u0432\u0438\u0442\u0435 \u0442\u044f\u043b\u043e\u0442\u043e \u0441\u0438.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u041a\u043e\u0440\u0435\u043c\u043d\u0438 \u043f\u0440\u0435\u0441\u0438<\/h3>\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> \u041b\u0435\u0433\u043d\u0435\u0442\u0435 \u043f\u043e \u0433\u0440\u044a\u0431 \u0441\u044a\u0441 \u0441\u0432\u0438\u0442\u0438 \u043a\u043e\u043b\u0435\u043d\u0435 \u0438 \u0441 \u043f\u0435\u0442\u0438 \u0438\u043b\u0438 \u0446\u044f\u043b\u043e\u0442\u043e \u0445\u043e\u0434\u0438\u043b\u043e \u043d\u0430 \u0437\u0435\u043c\u044f\u0442\u0430. \u0425\u0432\u0430\u043d\u0435\u0442\u0435 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430\u0442\u0430 \u0442\u043e\u043f\u043a\u0430 \u0441 \u0434\u0432\u0435\u0442\u0435 \u0441\u0438 \u0440\u044a\u0446\u0435 \u0438 \u0438\u0437\u043f\u044a\u043d\u0435\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0438 \u043d\u0430\u0434 \u0433\u043b\u0430\u0432\u0430\u0442\u0430. \u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043f\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u0435 \u043f\u043e\u0434 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430 \u0441\u0438 <a href=\"https:\/\/gymbeam.bg\/podlozhka-abmat-for-sit-ups-gymbeam.html\">ABmat<\/a> \u0438\u043b\u0438 \u0441\u0433\u044a\u043d\u0430\u0442\u0430 <a href=\"https:\/\/gymbeam.bg\/havliena-krpa-za-fitnes-siva-gymbeam.html\">\u043a\u044a\u0440\u043f\u0430<\/a>, \u0437\u0430 \u0434\u0430 \u0430\u043d\u0433\u0430\u0436\u0438\u0440\u0430\u0442\u0435 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435<\/strong>: \u0418\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u0441\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u0437\u0430 \u0434\u0430 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430\u0442\u0430 \u0442\u043e\u043f\u043a\u0430 \u043e\u0442 \u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430\u0442\u0430. \u041f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u0439\u0442\u0435 \u0438 \u0433\u043b\u0430\u0432\u0430\u0442\u0430, \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u0438 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430, \u0434\u043e\u043a\u0430\u0442\u043e \u0446\u0435\u043b\u0438\u044f\u0442 \u0432\u0438 \u0442\u043e\u0440\u0441 \u0441\u0435 \u0438\u0437\u043f\u044a\u043d\u0435, \u0430 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0435 \u0432\u0434\u0438\u0433\u043d\u0430\u0442. \u0414\u0440\u044a\u0436\u0442\u0435 \u043f\u043e\u0433\u043b\u0435\u0434\u0430 \u0441\u0438 \u043d\u0430\u043f\u0440\u0435\u0434, \u0431\u0435\u0437 \u0434\u0430 \u043d\u0430\u043a\u043b\u0430\u043d\u044f\u0442\u0435 \u0433\u043b\u0430\u0432\u0430\u0442\u0430 \u0441\u0438. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0432\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e \u0441\u0435 \u0432\u0440\u044a\u0449\u0430\u0442\u0435 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f, \u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e.<\/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> \u041e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/59-sed-lahy.gif\" alt=\"\u041a\u043e\u0440\u0435\u043c\u043d\u0438 \u043f\u0440\u0435\u0441\u0438 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430\" class=\"wp-image-507908\" title=\"\u041a\u043e\u0440\u0435\u043c\u043d\u0438 \u043f\u0440\u0435\u0441\u0438 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u041a\u0440\u044a\u043d\u0447 \u043a\u043e\u0440\u0435\u043c\u043d\u0438 \u043f\u0440\u0435\u0441\u0438 \u0441 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0430\u0442\u0438 \u043a\u0440\u0430\u043a\u0430 <\/h3>\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> \u041b\u0435\u0433\u043d\u0435\u0442\u0435 \u043f\u043e \u0433\u0440\u044a\u0431, \u043a\u0430\u0442\u043e \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0432\u0438 \u0441\u0430 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0430\u0442\u0438 \u0438 \u0441\u0432\u0438\u0442\u0438 \u043f\u043e\u0434 \u044a\u0433\u044a\u043b \u043e\u0442 90 \u0433\u0440\u0430\u0434\u0443\u0441\u0430. \u0425\u0432\u0430\u043d\u0435\u0442\u0435 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430\u0442\u0430 \u0442\u043e\u043f\u043a\u0430 \u0441 \u0434\u0432\u0435\u0442\u0435 \u0441\u0438 \u0440\u044a\u0446\u0435 \u0438 \u0438\u0437\u043f\u044a\u043d\u0435\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0438 \u043d\u0430\u0434 \u0433\u043b\u0430\u0432\u0430\u0442\u0430.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong> \u0418\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u0441\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u0437\u0430 \u0434\u0430 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430\u0442\u0430 \u0442\u043e\u043f\u043a\u0430 \u043e\u0442 \u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430\u0442\u0430. \u041f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u0439\u0442\u0435 \u0433\u043b\u0430\u0432\u0430\u0442\u0430 \u0438 \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430 \u0441\u0438. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u0442\u043e\u043f\u043a\u0430\u0442\u0430 \u0432\u044a\u0440\u0445\u0443 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438, \u043a\u0430\u0442\u043e \u044f \u043e\u0441\u0442\u0430\u0432\u0438\u0442\u0435 \u0442\u0430\u043c, \u0438 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u0442\u0435 \u043a\u0440\u044a\u043d\u0447 \u0431\u0435\u0437 \u0434\u043e\u0431\u0430\u0432\u0435\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0435\u0441\u0442. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043e\u0442\u043d\u043e\u0432\u043e \u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0442\u043e\u043f\u043a\u0430\u0442\u0430 \u0438 \u0440\u0435\u0434\u0443\u0432\u0430\u0439\u0442\u0435 \u043a\u0440\u044a\u043d\u0447\u043e\u0432\u0435 \u0441\u044a\u0441 \u0438 \u0431\u0435\u0437 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\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> \u041e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430 \u043e\u0442 \u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430\u0442\u0430, \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/65-table-top-sit-up.gif\" alt=\"\u041a\u0440\u044a\u043d\u0447 \u043a\u043e\u0440\u0435\u043c\u043d\u0438 \u043f\u0440\u0435\u0441\u0438 \u0441 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0430\u0442\u0438 \u043a\u0440\u0430\u043a\u0430 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430\" class=\"wp-image-508004\" title=\"\u041a\u0440\u044a\u043d\u0447 \u043a\u043e\u0440\u0435\u043c\u043d\u0438 \u043f\u0440\u0435\u0441\u0438 \u0441 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0430\u0442\u0438 \u043a\u0440\u0430\u043a\u0430 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. V-\u043e\u0431\u0440\u0430\u0437\u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0430 \u043f\u0440\u0435\u0441\u0430 V-Ups <\/h3>\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> \u041b\u0435\u0433\u043d\u0435\u0442\u0435 \u043f\u043e \u0433\u0440\u044a\u0431, \u0445\u0432\u0430\u043d\u0435\u0442\u0435 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430\u0442\u0430 \u0442\u043e\u043f\u043a\u0430 \u0441 \u0434\u0432\u0435\u0442\u0435 \u0441\u0438 \u0440\u044a\u0446\u0435 \u0438 \u0438\u0437\u043f\u044a\u043d\u0435\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0438 \u043d\u0430\u0434 \u0433\u043b\u0430\u0432\u0430\u0442\u0430. \u0414\u0440\u044a\u0436\u0442\u0435 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d\u0438 \u0438 \u0433\u0438 \u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u043d\u0430 \u043d\u044f\u043a\u043e\u043b\u043a\u043e \u0441\u0430\u043d\u0442\u0438\u043c\u0435\u0442\u0440\u0430 \u043d\u0430\u0434 \u0437\u0435\u043c\u044f\u0442\u0430.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong> \u0418\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u0441\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u0437\u0430 \u0434\u0430 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430\u0442\u0430 \u0442\u043e\u043f\u043a\u0430 \u043e\u0442 \u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430\u0442\u0430. \u041f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0433\u043b\u0430\u0432\u0430\u0442\u0430 \u0438 \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430. \u0415\u0434\u043d\u043e\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e \u0441 \u0442\u043e\u0432\u0430 \u043f\u0440\u0438\u0431\u043b\u0438\u0436\u0435\u0442\u0435 \u043b\u0435\u043a\u043e \u0441\u0432\u0438\u0442\u0438\u0442\u0435 \u0441\u0438 \u0432 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u043a\u0440\u0430\u043a\u0430 \u043a\u044a\u043c \u0441\u0435\u0431\u0435 \u0441\u0438, \u043a\u0430\u0442\u043e \u0441\u0435 \u043e\u043f\u0438\u0442\u0430\u0442\u0435 \u0434\u0430 \u0434\u043e\u043a\u043e\u0441\u043d\u0435\u0442\u0435 \u0441\u0442\u044a\u043f\u0430\u043b\u0430\u0442\u0430 \u0441\u0438 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430\u0442\u0430 \u0442\u043e\u043f\u043a\u0430. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0432\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u0435 \u0432\u0440\u044a\u0449\u0430\u0442\u0435 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f, \u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e.<\/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> \u041e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043d\u0435\u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/64-vups.gif\" alt=\"V-\u043e\u0431\u0440\u0430\u0437\u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0430 \u043f\u0440\u0435\u0441\u0430 V-Ups  \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430\" class=\"wp-image-507988\" title=\"V-\u043e\u0431\u0440\u0430\u0437\u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0430 \u043f\u0440\u0435\u0441\u0430 V-Ups  \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. \u0421\u0442\u0440\u0430\u043d\u0438\u0447\u043d\u0438 \u043a\u0440\u044a\u043d\u0447 \u043a\u043e\u0440\u0435\u043c\u043d\u0438 \u043f\u0440\u0435\u0441\u0438 <\/h3>\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> \u041b\u0435\u0433\u043d\u0435\u0442\u0435 \u043f\u043e \u0433\u0440\u044a\u0431 \u0441\u044a\u0441 \u0441\u0432\u0438\u0442\u0438 \u043a\u043e\u043b\u0435\u043d\u0435 \u0438 \u043f\u0435\u0442\u0438 \u043d\u0430 \u0437\u0435\u043c\u044f\u0442\u0430. \u0425\u0432\u0430\u043d\u0435\u0442\u0435 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430\u0442\u0430 \u0442\u043e\u043f\u043a\u0430 \u0441 \u0434\u0432\u0435\u0442\u0435 \u0441\u0438 \u0440\u044a\u0446\u0435 \u0438 \u0433\u0438 \u043f\u0440\u043e\u0442\u0435\u0433\u043d\u0435\u0442\u0435 \u043d\u0430\u043f\u0440\u0435\u0434. \u041f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0433\u043b\u0430\u0432\u0430\u0442\u0430 \u0441\u0438 \u043d\u0430 \u043d\u044f\u043a\u043e\u043b\u043a\u043e \u0441\u0430\u043d\u0442\u0438\u043c\u0435\u0442\u0440\u0430 \u043d\u0430\u0434 \u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430\u0442\u0430.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong> \u0418\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u0441\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u0437\u0430 \u0434\u0430 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430 \u0441\u0438 \u0438 \u0434\u0430 \u043f\u0440\u0435\u043c\u0435\u0441\u0442\u0438\u0442\u0435 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430\u0442\u0430 \u0442\u043e\u043f\u043a\u0430 \u043e\u0442 \u0432\u044a\u043d\u0448\u043d\u0430\u0442\u0430 \u0441\u0442\u0440\u0430\u043d\u0430 \u043d\u0430 \u043a\u043e\u043b\u044f\u043d\u043e\u0442\u043e \u0441\u0438. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0432\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u0435 \u0432\u0440\u044a\u0449\u0430\u0442\u0435 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f, \u0438 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043e\u0442 \u0434\u0440\u0443\u0433\u0430\u0442\u0430 \u0441\u0442\u0440\u0430\u043d\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> \u041e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430 \u043e\u0442 \u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430\u0442\u0430, \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/67-side-crunch.gif\" alt=\"\u0421\u0442\u0440\u0430\u043d\u0438\u0447\u043d\u0438 \u043a\u0440\u044a\u0447\u043d \u043a\u043e\u0440\u0435\u043c\u043d\u0438 \u043f\u0440\u0435\u0441\u0438 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430\" class=\"wp-image-508036\" title=\"\u0421\u0442\u0440\u0430\u043d\u0438\u0447\u043d\u0438 \u043a\u0440\u044a\u0447\u043d \u043a\u043e\u0440\u0435\u043c\u043d\u0438 \u043f\u0440\u0435\u0441\u0438 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430\"\/><\/figure>\n<\/div>\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. \u041a\u043e\u0440\u0435\u043c\u043d\u0438 \u043f\u0440\u0435\u0441\u0438 \u043a\u0440\u044a\u043d\u0447 \u0441 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0430\u0442\u0438 \u043a\u0440\u0430\u043a\u0430<\/h3>\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> \u041b\u0435\u0433\u043d\u0435\u0442\u0435 \u043f\u043e \u0433\u0440\u044a\u0431, \u043a\u0430\u0442\u043e \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0432\u0438 \u0441\u0430 \u0432\u0434\u0438\u0433\u043d\u0430\u0442\u0438 \u043d\u0430\u0433\u043e\u0440\u0435 \u043a\u044a\u043c \u0442\u0430\u0432\u0430\u043d\u0430 (\u043c\u043e\u0436\u0435\u0442\u0435 \u043b\u0435\u043a\u043e \u0434\u0430 \u0441\u0432\u0438\u0435\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u0441\u0438). \u0425\u0432\u0430\u043d\u0435\u0442\u0435 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430\u0442\u0430 \u0442\u043e\u043f\u043a\u0430 \u0441 \u0434\u0432\u0435\u0442\u0435 \u0441\u0438 \u0440\u044a\u0446\u0435 \u0438 \u0433\u0438 \u043f\u0440\u043e\u0442\u0435\u0433\u043d\u0435\u0442\u0435 \u043d\u0430\u043f\u0440\u0435\u0434.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong> \u0418\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u0441\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u0437\u0430 \u0434\u0430 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0433\u043b\u0430\u0432\u0430\u0442\u0430 \u0438 \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430 \u0441\u0438 \u043e\u0442 \u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430\u0442\u0430. \u0415\u0434\u043d\u043e\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e \u0441 \u0442\u043e\u0432\u0430 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0439\u0442\u0435 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430\u0442\u0430 \u0442\u043e\u043f\u043a\u0430, \u0437\u0430 \u0434\u0430 \u0441\u0435 \u043e\u043f\u0438\u0442\u0430\u0442\u0435 \u0434\u0430 \u0434\u043e\u043a\u043e\u0441\u043d\u0435\u0442\u0435 \u0441\u0442\u044a\u043f\u0430\u043b\u0430\u0442\u0430 \u0441\u0438. \u0423\u0432\u0435\u0440\u0435\u0442\u0435 \u0441\u0435, \u0447\u0435 \u043f\u0440\u0435\u0437 \u0446\u044f\u043b\u043e\u0442\u043e \u0432\u0440\u0435\u043c\u0435 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430 \u0432\u0438 \u0435 \u043d\u0430 \u0437\u0435\u043c\u044f\u0442\u0430. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0432\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u0435 \u0432\u0440\u044a\u0449\u0430\u0442\u0435 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f, \u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e.<\/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> \u041e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430 \u043e\u0442 \u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430\u0442\u0430, \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/68-toe-touch.gif\" alt=\" \u041a\u043e\u0440\u0435\u043c\u043d\u0438 \u043f\u0440\u0435\u0441\u0438 \u043a\u0440\u044a\u043d\u0447 \u0441 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0430\u0442\u0438 \u043a\u0440\u0430\u043a\u0430 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430\" class=\"wp-image-508052\" title=\" \u041a\u043e\u0440\u0435\u043c\u043d\u0438 \u043f\u0440\u0435\u0441\u0438 \u043a\u0440\u044a\u043d\u0447 \u0441 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0430\u0442\u0438 \u043a\u0440\u0430\u043a\u0430 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. \u0420\u0443\u0441\u043a\u043e \u0443\u0441\u0443\u043a\u0432\u0430\u043d\u0435 (\u0440\u0443\u0441\u043a\u0438 \u0442\u0443\u0438\u0441\u0442)<\/h3>\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 \u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430 \u0441 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d\u0430 \u0441\u0442\u043e\u0439\u043a\u0430, \u043a\u0430\u0442\u043e \u043b\u0435\u043a\u043e \u043d\u0430\u043a\u043b\u043e\u043d\u0438\u0442\u0435 \u0433\u044a\u0440\u0431\u0430 \u0441\u0438. \u0414\u0440\u044a\u0436\u0442\u0435 \u0433\u043b\u0430\u0432\u0430\u0442\u0430 \u0441\u0438 \u0432 \u0435\u0434\u043d\u0430 \u043b\u0438\u043d\u0438\u044f \u0441 \u0433\u0440\u044a\u0431\u043d\u0430\u0447\u043d\u0438\u044f \u0441\u0442\u044a\u043b\u0431. \u0421\u0432\u0438\u0439\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u0441\u0438 \u043f\u043e\u0434 \u044a\u0433\u044a\u043b 90 \u0433\u0440\u0430\u0434\u0443\u0441\u0430 \u0438 \u0433\u0438 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u043e\u0442 \u0437\u0435\u043c\u044f\u0442\u0430, \u0434\u043e\u043a\u0430\u0442\u043e \u043f\u043e\u0434\u0431\u0435\u0434\u0440\u0438\u0446\u0438\u0442\u0435 \u0432\u0438 \u0441\u0442\u0430\u043d\u0430\u0442 \u0443\u0441\u043f\u043e\u0440\u0435\u0434\u043d\u0438 \u043d\u0430 \u043f\u043e\u0434\u0430. \u0425\u0432\u0430\u043d\u0435\u0442\u0435 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430\u0442\u0430 \u0442\u043e\u043f\u043a\u0430 \u0441 \u0434\u0432\u0435\u0442\u0435 \u0441\u0438 \u0440\u044a\u0446\u0435.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong> \u0418\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0432\u044a\u0440\u0442\u0438\u0442\u0435 \u0442\u043e\u0440\u0441\u0430 \u0438 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0438 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430\u0442\u0430 \u0442\u043e\u043f\u043a\u0430 \u043d\u0430 \u0435\u0434\u043d\u0430 \u0441\u0442\u0440\u0430\u043d\u0430. \u0421\u044a\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0435\u0442\u0435 \u0441\u0435 \u0432\u044a\u0440\u0445\u0443 \u0442\u043e\u0432\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435\u0442\u043e \u0434\u0430 \u0438\u0434\u0432\u0430 \u043f\u0440\u0435\u0434\u0438\u043c\u043d\u043e \u043e\u0442 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u043a\u0430\u0442\u043e \u0441\u044a\u0449\u0435\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e \u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u0433\u044a\u0440\u0431\u0430 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043f\u043b\u0430\u0432\u043d\u043e \u0441\u0435 \u0437\u0430\u0432\u044a\u0440\u0442\u0435\u0442\u0435 \u043d\u0430 \u0434\u0440\u0443\u0433\u0430\u0442\u0430 \u0441\u0442\u0440\u0430\u043d\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> \u041e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u0442\u0430, \u0438\u0437\u043a\u0440\u0438\u0432\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/60-russian-twist.gif\" alt=\"\u0420\u0443\u0441\u043a\u043e \u0443\u0441\u0443\u043a\u0432\u0430\u043d\u0435 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430\" class=\"wp-image-507924\" title=\"\u0420\u0443\u0441\u043a\u043e \u0443\u0441\u0443\u043a\u0432\u0430\u043d\u0435 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. \u041f\u043b\u0430\u043d\u043a<\/h3>\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> \u041a\u043e\u043b\u0435\u043d\u0438\u0447\u0435\u0442\u0435 \u043d\u0430 \u0437\u0435\u043c\u044f\u0442\u0430, \u0434\u0440\u044a\u0436\u0442\u0435 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430\u0442\u0430 \u0442\u043e\u043f\u043a\u0430 \u0441 \u0438\u0437\u043f\u044a\u043d\u0430\u0442\u0438 \u0440\u044a\u0446\u0435 \u0438 \u043f\u0440\u0435\u043c\u0438\u043d\u0435\u0442\u0435 \u0432 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u043f\u043b\u0430\u043d\u043a \u0441 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d\u0438 \u043a\u0440\u0430\u043a\u0430. \u0420\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u0430 \u0441\u043f\u0443\u0441\u043d\u0430\u0442\u0438 \u043d\u0430\u0434\u043e\u043b\u0443 \u0438 \u0434\u0430\u043b\u0435\u0447 \u043e\u0442 \u0443\u0448\u0438\u0442\u0435, \u0430 \u043b\u043e\u043f\u0430\u0442\u043a\u0438\u0442\u0435 \u0434\u0430 \u0441\u0430 \u0441\u044a\u0431\u0440\u0430\u043d\u0438. \u0410\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0439\u0442\u0435 \u043a\u043e\u0440\u043f\u0443\u0441\u0430 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0441\u0438 \u0438 \u043f\u043e\u0434\u0434\u044a\u0440\u0436\u0430\u0439\u0442\u0435 \u0441\u0442\u0430\u0431\u0438\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435<\/strong>: \u0414\u0438\u0448\u0430\u0439\u0442\u0435 \u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u043e, \u0434\u0440\u044a\u0436\u0442\u0435 \u0442\u044f\u043b\u043e\u0442\u043e \u0441\u0438 \u0441\u0442\u0435\u0433\u043d\u0430\u0442\u043e \u0438 \u0441\u0435 \u043e\u043f\u0438\u0442\u0430\u0439\u0442\u0435 \u0434\u0430 \u0437\u0430\u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u0442\u0430\u0437\u0438 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u0437\u0430 \u043d\u044f\u043a\u043e\u043b\u043a\u043e \u0441\u0435\u043a\u0443\u043d\u0434\u0438 (\u0441\u043b\u0435\u0434\u0435\u0442\u0435 \u0432\u0440\u0435\u043c\u0435\u0442\u043e \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u0441\u043f\u043e\u0440\u0442\u0435\u043d \u0447\u0430\u0441\u043e\u0432\u043d\u0438\u043a \u0438\u043b\u0438 \u0442\u0430\u0439\u043c\u0435\u0440 \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430). \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0437\u0430\u0441\u0442\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u0435 \u0437\u0430 \u043c\u043e\u043c\u0435\u043d\u0442, \u043f\u043e\u0447\u0438\u043d\u0435\u0442\u0435 \u0441\u0438 \u0438 \u0434\u043e\u0431\u0430\u0432\u0435\u0442\u0435 \u043e\u0449\u0435 \u0435\u0434\u043d\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> \u0418\u0437\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430, \u0441\u043f\u0443\u0441\u043a\u0430\u043d\u0435 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u043a\u044a\u043c \u0437\u0435\u043c\u044f\u0442\u0430, \u043f\u0440\u0435\u043a\u043e\u043c\u0435\u0440\u043d\u043e \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0442\u0430\u0437\u0430.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/62-plank.gif\" alt=\"\u041f\u043b\u0430\u043d\u043a \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430\" class=\"wp-image-507956\" title=\"\u041f\u043b\u0430\u043d\u043a \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. \u041f\u043b\u0430\u043d\u0438\u043d\u0441\u043a\u0438 \u043a\u0430\u0442\u0435\u0440\u0430\u0447<\/h3>\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>\u041a\u043e\u043b\u0435\u043d\u0438\u0447\u0435\u0442\u0435 \u043d\u0430 \u0437\u0435\u043c\u044f\u0442\u0430 \u0438 \u043f\u0440\u0435\u043c\u0438\u043d\u0435\u0442\u0435 \u0432 \u043f\u043b\u0430\u043d\u043a \u0441 \u0438\u0437\u043f\u044a\u043d\u0430\u0442\u0438 \u0440\u044a\u0446\u0435. \u041c\u043e\u0436\u0435\u0442\u0435 \u0441\u044a\u0449\u043e \u0442\u0430\u043a\u0430 \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043f\u043b\u0430\u043d\u043a \u0432\u044a\u0440\u0445\u0443 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430, \u043f\u043e\u0434\u043e\u0431\u043d\u043e \u043d\u0430 \u043f\u0440\u0435\u0434\u0438\u0448\u043d\u043e\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435. \u0420\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0432\u0438 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u0430 \u0441\u043f\u0443\u0441\u043d\u0430\u0442\u0438 \u043d\u0430\u0434\u043e\u043b\u0443 \u0438 \u0434\u0430\u043b\u0435\u0447 \u043e\u0442 \u0443\u0448\u0438\u0442\u0435, \u0430 \u043b\u043e\u043f\u0430\u0442\u043a\u0438\u0442\u0435 &#8211; \u0441\u044a\u0431\u0440\u0430\u043d\u0438. \u0410\u043d\u0433\u0430\u0436\u0438\u0440\u0430\u0439\u0442\u0435 \u0446\u0435\u043d\u0442\u0440\u0430\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0441\u0438 \u0438 \u043f\u043e\u0434\u0434\u044a\u0440\u0436\u0430\u0439\u0442\u0435 \u0441\u0442\u0430\u0431\u0438\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435<\/strong>: \u0418\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u0433\u044a\u0432\u0430\u0442\u0435 \u0435\u0434\u0438\u043d\u0438\u044f \u0441\u0438 \u043a\u0440\u0430\u043a \u0438 \u0433\u043e \u043f\u0440\u0438\u0434\u044a\u0440\u043f\u0432\u0430\u0442\u0435 \u043a\u044a\u043c \u043b\u0430\u043a\u044a\u0442\u044f \u043d\u0430 \u0438\u0437\u043f\u044a\u043d\u0430\u0442\u0430\u0442\u0430 \u0440\u044a\u043a\u0430. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0433\u043e \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u0438 \u0432\u0435\u0434\u043d\u0430\u0433\u0430 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u0442\u0435 \u0441\u044a\u0449\u043e\u0442\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u043e\u0442 \u0434\u0440\u0443\u0433\u0430\u0442\u0430 \u0441\u0442\u0440\u0430\u043d\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>: \u0418\u0437\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430, \u0441\u043f\u0443\u0441\u043a\u0430\u043d\u0435 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u043a\u044a\u043c \u0437\u0435\u043c\u044f\u0442\u0430, \u043f\u0440\u0435\u043a\u043e\u043c\u0435\u0440\u043d\u043e \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0442\u0430\u0437\u0430, \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/61-mountain-climbers.gif\" alt=\"\u041f\u043b\u0430\u043d\u0438\u043d\u0441\u043a\u0438 \u043a\u0430\u0442\u0435\u0440\u0430\u0447 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430\" class=\"wp-image-507940\" title=\"\u041f\u043b\u0430\u043d\u0438\u043d\u0441\u043a\u0438 \u043a\u0430\u0442\u0435\u0440\u0430\u0447 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. \u041a\u0440\u044a\u043d\u0447\u043e\u0432\u0435 \u043e\u0442 \u0441\u0442\u043e\u0435\u0436 <\/h3>\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 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d\u0438 \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, \u0445\u0432\u0430\u043d\u0435\u0442\u0435 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430\u0442\u0430 \u0442\u043e\u043f\u043a\u0430 \u0441 \u0434\u0432\u0435\u0442\u0435 \u0441\u0438 \u0440\u044a\u0446\u0435 \u0438 \u0438\u0437\u043f\u044a\u043d\u0435\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0438 \u043d\u0430\u0434 \u0433\u043b\u0430\u0432\u0430\u0442\u0430. \u0417\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u0430\u0439\u0442\u0435 \u0446\u0435\u043d\u0442\u0440\u0430\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \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>: \u0418\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0432\u0434\u0438\u0433\u0430\u0442\u0435 \u0435\u0434\u0438\u043d\u0438\u044f \u0441\u0438 \u043a\u0440\u0430\u043a, \u043a\u0430\u0442\u043e \u0435\u0434\u043d\u043e\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e \u0441 \u0442\u043e\u0432\u0430 \u0441\u043f\u0443\u0441\u043a\u0430\u0442\u0435 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430\u0442\u0430 \u0442\u043e\u043f\u043a\u0430 \u043f\u043e \u043f\u043e\u0441\u043e\u043a\u0430 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430. \u041a\u043e\u0433\u0430\u0442\u043e \u0442\u043e\u043f\u043a\u0430\u0442\u0430 \u0441\u0435 \u043f\u0440\u0438\u0431\u043b\u0438\u0436\u0438 \u0434\u043e \u043a\u043e\u043b\u044f\u043d\u043e\u0442\u043e \u0432\u0438, \u0441\u044a\u0437\u043d\u0430\u0442\u0435\u043b\u043d\u043e \u0441\u0442\u0435\u0433\u043d\u0435\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u043a\u044a\u043c \u0433\u0440\u044a\u0431\u043d\u0430\u0447\u043d\u0438\u044f \u0441\u0442\u044a\u043b\u0431. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0432\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u0435 \u0432\u0440\u044a\u0449\u0430\u0442\u0435 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f, \u0438 \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0435\u0442\u0435 \u0441\u044a\u0441 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e\u0442\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435. \u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0440\u0435\u0434\u0443\u0432\u0430\u0442\u0435 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u043f\u0440\u0438 \u0432\u0441\u044f\u043a\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435 \u0438\u043b\u0438 \u0441\u043b\u0435\u0434 \u0437\u0430\u0432\u044a\u0440\u0448\u0432\u0430\u043d\u0435 \u043d\u0430 \u043f\u044a\u043b\u043d\u0430\u0442\u0430 \u0441\u0435\u0440\u0438\u044f.<\/li>\n\n\n\n<li><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong> \u0414\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u043f\u043e \u043d\u0435\u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d \u043d\u0430\u0447\u0438\u043d, \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/66-knee-touches.gif\" alt=\"\u041a\u0440\u044a\u043d\u0447\u043e\u0432\u0435 \u043e\u0442 \u0441\u0442\u043e\u0435\u0436 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430\" class=\"wp-image-508020\" title=\"\u041a\u0440\u044a\u043d\u0447\u043e\u0432\u0435 \u043e\u0442 \u0441\u0442\u043e\u0435\u0436 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. \u0414\u044a\u0440\u0432\u043e\u0441\u0435\u043a\u0430\u0447 (Woodchopper)<\/h3>\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 \u0432 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d\u043e \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435, \u043a\u0430\u0442\u043e \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0432\u0438 \u0441\u0430 \u0440\u0430\u0437\u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438 \u043f\u043e-\u0448\u0438\u0440\u043e\u043a\u043e \u043e\u0442 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435. \u0425\u0432\u0430\u043d\u0435\u0442\u0435 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430\u0442\u0430 \u0442\u043e\u043f\u043a\u0430 \u0441 \u0434\u0432\u0435\u0442\u0435 \u0441\u0438 \u0440\u044a\u0446\u0435, \u0438\u0437\u043f\u044a\u043d\u0435\u0442\u0435 \u0433\u0438 \u043d\u0430\u0433\u043e\u0440\u0435 \u0438 \u0432\u0441\u0442\u0440\u0430\u043d\u0438, \u043b\u0435\u043a\u043e \u0437\u0430\u0432\u044a\u0440\u0442\u0435\u0442\u0435 \u0442\u043e\u0440\u0441\u0430 \u0438 \u0437\u0430\u0432\u044a\u0440\u0442\u0435\u0442\u0435 \u0435\u0434\u0438\u043d\u0438\u044f \u0441\u0438 \u043a\u0440\u0430\u043a \u043d\u0430 \u043f\u0440\u044a\u0441\u0442\u0438. \u0410\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0439\u0442\u0435 \u0446\u0435\u043d\u0442\u0440\u0430\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \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> \u0418\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u043b\u0435\u043a\u043e \u0441\u0432\u0438\u0432\u0430\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u0441\u0438 \u0438 \u0438\u0437\u043d\u0430\u0441\u044f\u0442\u0435 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430\u0442\u0430 \u0442\u043e\u043f\u043a\u0430 \u043a\u044a\u043c \u043f\u0440\u043e\u0442\u0438\u0432\u043e\u043f\u043e\u043b\u043e\u0436\u043d\u0430\u0442\u0430 \u0441\u0442\u0440\u0430\u043d\u0430. \u0412 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0444\u0430\u0437\u0430 \u0441\u044a\u0437\u043d\u0430\u0442\u0435\u043b\u043d\u043e \u0441\u0442\u044f\u0433\u0430\u0439\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u0441\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u043a\u044a\u043c \u0433\u0440\u044a\u0431\u043d\u0430\u0447\u043d\u0438\u044f \u0441\u0442\u044a\u043b\u0431. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0432\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u0435 \u0432\u0440\u044a\u0449\u0430\u0442\u0435 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f, \u0438 \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0435\u0442\u0435 \u0441\u044a\u0441 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e\u0442\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435. \u0421\u043b\u0435\u0434 \u043a\u0430\u0442\u043e \u0437\u0430\u0432\u044a\u0440\u0448\u0438\u0442\u0435 \u043f\u044a\u043b\u043d\u0430\u0442\u0430 \u0441\u0435\u0440\u0438\u044f, \u043f\u0440\u0435\u043c\u0438\u043d\u0435\u0442\u0435 \u043a\u044a\u043c \u0434\u0440\u0443\u0433\u0430\u0442\u0430 \u0441\u0442\u0440\u0430\u043d\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> \u0414\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u043f\u043e \u043d\u0435\u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d \u043d\u0430\u0447\u0438\u043d, \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/63-woodchopper.gif\" alt=\"\u0414\u044a\u0440\u0432\u043e\u0441\u0435\u043a\u0430\u0447 (Woodchopper) \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430\" class=\"wp-image-507972\" title=\"\u0414\u044a\u0440\u0432\u043e\u0441\u0435\u043a\u0430\u0447 (Woodchopper) \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%A2%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B0_%D0%B7%D0%B0_%D1%86%D1%8F%D0%BB%D0%BE_%D1%82%D1%8F%D0%BB%D0%BE\"><\/span>\u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0446\u044f\u043b\u043e \u0442\u044f\u043b\u043e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041c\u043e\u0436\u0435\u0442\u0435 \u0441\u044a\u0449\u043e \u0442\u0430\u043a\u0430 \u0434\u0430 \u0441\u0435 \u0437\u0430\u043f\u043e\u0437\u043d\u0430\u0435\u0442\u0435 \u0441 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0446\u044f\u043b\u043e\u0442\u043e \u0442\u044f\u043b\u043e \u0441\u044a\u0441 slam ball. \u041f\u043e\u0447\u0435\u0440\u043f\u0435\u0442\u0435 \u0432\u0434\u044a\u0445\u043d\u043e\u0432\u0435\u043d\u0438\u0435, \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440 \u043e\u0442 \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=\"TOP exercises for strong body with Slam Ball I Home workout I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/gsZHLA2nBWQ?start=1&#038;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_%D0%B4%D0%B0_%D0%BD%D0%B0%D0%BF%D1%80%D0%B0%D0%B2%D0%B8%D1%82%D0%B5_%D0%BE%D1%82%D1%82%D1%83%D0%BA_%D0%BD%D0%B0%D1%82%D0%B0%D1%82%D1%8A%D0%BA\"><\/span>\u041a\u0430\u043a\u0432\u043e \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043e\u0442\u0442\u0443\u043a \u043d\u0430\u0442\u0430\u0442\u044a\u043a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0410\u043a\u043e \u0442\u044a\u0440\u0441\u0438\u0442\u0435 \u043e\u0449\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043d\u0430\u0441\u043e\u0447\u0435\u043d\u0438 \u043a\u044a\u043c \u043a\u043e\u0441\u0438\u0442\u0435, \u0441\u0442\u0440\u0430\u043d\u0438\u0447\u043d\u0438\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0438\u043b\u0438 \u043a\u043e\u0440\u043f\u0443\u0441\u0430, \u043a\u0430\u0442\u043e \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u0441\u0430\u043c\u043e \u0442\u0435\u0436\u0435\u0441\u0442\u0442\u0430 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0441\u0438, \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0433\u0438 \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u0432 \u043d\u0430\u0448\u0430\u0442\u0430 \u0441\u0442\u0430\u0442\u0438\u044f: <a href=\"https:\/\/gymbeam.bg\/blog\/?p=340520\" class=\"ek-link\"><strong>21 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0441 \u0442\u0435\u043b\u0435\u0441\u043d\u043e \u0442\u0435\u0433\u043b\u043e<\/strong><\/a><\/li>\n\n\n\n<li>\u0410\u043a\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u0441\u0435 \u0441\u044a\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0438\u0442\u0435 \u0432\u044a\u0440\u0445\u0443 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0430\u0442\u0430 \u0441\u0438 \u043f\u0440\u0435\u0441\u0430, \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0432 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430: <a href=\"https:\/\/gymbeam.bg\/blog\/13-uprajneniq-za-dolnata-chast-na-korema\/\"><strong>\u0414\u043e\u043b\u043d\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430: 13 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0442\u0435\u043b\u0435\u0441\u043d\u043e \u0442\u0435\u0433\u043b\u043e<\/strong><\/a><\/li>\n\n\n\n<li>\u041c\u043e\u0436\u0435\u0442\u0435 \u0441\u044a\u0449\u043e \u0442\u0430\u043a\u0430 \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0430\u0442\u0430 \u0441\u0438 \u043f\u0440\u0435\u0441\u0430 \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u0442\u043e\u043f\u043a\u0430 \u0437\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043a\u0430\u043a\u0442\u043e \u0435 \u043e\u0431\u044f\u0441\u043d\u0435\u043d\u043e \u0432 \u0441\u0442\u0430\u0442\u0438\u0438\u0442\u0435: <a href=\"https:\/\/gymbeam.bg\/blog\/nai-dobrite-13-uprajneniya-s-fitball-za-silni-koremni-muskuli\/\" class=\"ek-link\"><strong>13 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0442\u043e\u043f\u043a\u0430 \u0437\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0441\u0438\u043b\u0435\u043d \u043a\u043e\u0440\u0435\u043c<\/strong> <\/a>\u0438\u043b\u0438 <a href=\"https:\/\/gymbeam.bg\/blog\/10-efektivni-uprajneniq-za-korem-i-sedalishte-s-fitbol\/\" class=\"ek-link\"><strong>10 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043a\u043e\u0440\u0435\u043c \u0438 \u0437\u0430\u0434\u043d\u0438 \u0447\u0430\u0441\u0442\u0438 \u0441 \u0442\u043e\u043f\u043a\u0430 Fit Ball<\/strong><\/a><\/li>\n\n\n\n<li>\u0410\u043a\u043e \u043d\u0435 \u0440\u0430\u0437\u043f\u043e\u043b\u0430\u0433\u0430\u0442\u0435 \u0441 \u043c\u043d\u043e\u0433\u043e \u0432\u0440\u0435\u043c\u0435 \u0437\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043e\u043f\u0438\u0442\u0430\u0439\u0442\u0435 \u0442\u043e\u0432\u0430:<a href=\"https:\/\/gymbeam.bg\/blog\/efektivna-6-minutna-trenirovka-za-korem-v-domashni-uslovia\/\"><strong> \u0415\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0430 6-\u043c\u0438\u043d\u0443\u0442\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u043a\u043e\u0440\u0435\u043c \u0443 \u0434\u043e\u043c\u0430<\/strong><\/a><\/li>\n\n\n\n<li>\u0417\u0430 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u0441\u044a\u0432\u0435\u0442\u0438 \u0437\u0430 \u043d\u0430\u043c\u0430\u043b\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0430\u0437\u043d\u0438\u043d\u0438, \u0440\u0430\u0437\u0433\u043b\u0435\u0434\u0430\u0439\u0442\u0435 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430: <a href=\"https:\/\/gymbeam.bg\/blog\/otslabnete-v-oblastta-na-korema-i-vlezte-vuv-forma-blagodarenie-na-tova-lesno-rukovodstvo\/\"><strong>\u0421\u0432\u0430\u043b\u0435\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0430\u0437\u043d\u0438\u043d\u0438 \u0438 \u0432\u043b\u0435\u0437\u0442\u0435 \u0432\u044a\u0432 \u0444\u043e\u0440\u043c\u0430 \u0441 \u043d\u0430\u0448\u0435\u0442\u043e \u043f\u0440\u043e\u0441\u0442\u043e \u0440\u044a\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e<\/strong><\/a><\/li>\n\n\n\n<li>\u0410\u043a\u043e \u043c\u0435\u0447\u0442\u0430\u0442\u0430 \u0432\u0438 \u0435 \u0434\u0430 \u0438\u043c\u0430\u0442\u0435 \u0432\u0438\u0434\u0438\u043c\u0438 \u043f\u043b\u043e\u0447\u043a\u0438 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430 \u0438 \u0438 \u0441\u0435 \u0447\u0443\u0434\u0438\u0442\u0435 \u043a\u0430\u043a \u0434\u0430 \u044f \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435, \u0432 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430 \u0449\u0435 \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u043f\u0440\u0430\u043a\u0442\u0438\u0447\u043d\u0438 \u0441\u044a\u0432\u0435\u0442\u0438: <a href=\"https:\/\/gymbeam.bg\/blog\/dokazano-v-praktikata-rukovodstvo-za-plochki-na-korema-hranene-i-trenirovki-za-plosuk-korem\/\" class=\"ek-link\"><strong>\u0414\u043e\u043a\u0430\u0437\u0430\u043d\u043e \u0440\u044a\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e \u0437\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043f\u043b\u043e\u0447\u043a\u0438 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u0430: \u0414\u0438\u0435\u0442\u0430 \u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430 \u0437\u0430 \u0438\u0437\u0432\u0430\u044f\u043d \u043a\u043e\u0440\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%B8_%D1%81%D0%B0_%D0%BE%D1%81%D0%BD%D0%BE%D0%B2%D0%BD%D0%B8%D1%82%D0%B5_%D0%B8%D0%B7%D0%B2%D0%BE%D0%B4%D0%B8\"><\/span>\u041a\u0430\u043a\u0432\u0438 \u0441\u0430 \u043e\u0441\u043d\u043e\u0432\u043d\u0438\u0442\u0435 \u0438\u0437\u0432\u043e\u0434\u0438?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0412\u043a\u043b\u044e\u0447\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0431\u044a\u0434\u0435 \u0444\u0430\u043d\u0442\u0430\u0441\u0442\u0438\u0447\u0435\u043d \u043d\u0430\u0447\u0438\u043d \u0434\u0430 <strong>\u0440\u0430\u0437\u043d\u043e\u043e\u0431\u0440\u0430\u0437\u0438\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0441\u0438, \u0434\u0430 \u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0442\u0438\u0442\u0435 \u0437\u0430\u0441\u0442\u043e\u044f \u0438 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u043f\u043e-\u0434\u043e\u0431\u0440\u0438 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438.<\/strong> \u0422\u0435 \u043e\u0441\u0438\u0433\u0443\u0440\u044f\u0432\u0430\u0442 \u0446\u044f\u043b\u043e\u0441\u0442\u043d\u043e \u0443\u043a\u0440\u0435\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0446\u044f\u043b\u0430\u0442\u0430 \u0446\u0435\u043d\u0442\u0440\u0430\u043b\u043d\u0430 \u0438 \u043a\u043e\u0440\u0435\u043c\u043d\u0430 \u043e\u0431\u043b\u0430\u0441\u0442. \u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0433\u0438 \u0434\u043e\u0431\u0430\u0432\u0438\u0442\u0435 \u043a\u0430\u0442\u043e \u0434\u043e\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043a\u044a\u043c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0437\u0430 \u0434\u0440\u0443\u0433\u0438 \u0447\u0430\u0441\u0442\u0438 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0438\u043b\u0438 \u0434\u0430 \u0433\u0438 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435 \u0432 \u0440\u0443\u0442\u0438\u043d\u043d\u0430\u0442\u0430 \u0441\u0438 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430 \u043f\u043e\u043d\u0435 \u0434\u0432\u0430 \u043f\u044a\u0442\u0438 \u0441\u0435\u0434\u043c\u0438\u0447\u043d\u043e. \u0410\u043a\u043e \u043a\u043e\u0440\u0438\u0433\u0438\u0440\u0430\u0442\u0435 \u0438 \u0434\u0438\u0435\u0442\u0430\u0442\u0430 \u0441\u0438 \u0438 \u0434\u0430\u0434\u0435\u0442\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0441\u0438 \u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0432\u0440\u0435\u043c\u0435 \u0437\u0430 \u0432\u044a\u0437\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430\u043d\u0435, \u0449\u0435 \u043f\u043e\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u043e\u0449\u0435 \u043f\u043e\u0432\u0435\u0447\u0435 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438\u0442\u0435 \u0441\u0438. \u041f\u043e \u0442\u043e\u0437\u0438 \u043d\u0430\u0447\u0438\u043d \u0449\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0432\u0441\u0438\u0447\u043a\u043e \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e, \u0437\u0430 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0444\u0438\u0442\u043d\u0435\u0441 \u0446\u0435\u043b\u0438\u0442\u0435 \u0441\u0438.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\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, \u043d\u0435 \u0441\u0435 \u043a\u043e\u043b\u0435\u0431\u0430\u0439\u0442\u0435 \u0434\u0430 \u044f \u0441\u043f\u043e\u0434\u0435\u043b\u0438\u0442\u0435 \u0441 \u043f\u0440\u0438\u044f\u0442\u0435\u043b\u0438\u0442\u0435 \u0441\u0438 \u0438 \u0434\u0430 \u0433\u0438 \u0432\u0434\u044a\u0445\u043d\u043e\u0432\u0438\u0442\u0435 \u0434\u0430 \u043e\u043f\u0438\u0442\u0430\u0442 \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u0441\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430.<\/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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u041a\u0430\u043a \u0434\u0430 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430? \u0412 \u0442\u0430\u0437\u0438 \u0441\u0442\u0430\u0442\u0438\u044f \u0449\u0435 \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0434\u043e\u043b\u043d\u0438\u0442\u0435 \u0438 \u043a\u043e\u0441\u0438\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u043a\u0430\u043a\u0442\u043e \u0438 \u0437\u0430 \u043a\u043e\u0440\u043f\u0443\u0441\u0430, \u0437\u0430 \u0434\u0430 \u0440\u0430\u0437\u043d\u043e\u043e\u0431\u0440\u0430\u0437\u0438\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0441\u0438 \u0438 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u043f\u043e-\u0434\u043e\u0431\u0440\u0438 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438.<\/p>\n","protected":false},"author":129,"featured_media":507848,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[81],"tags":[6307,6403,7099],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-510434","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-trenyrovchny-planove-y-upraznenyia","8":"tag-6307","9":"tag-6403","10":"tag-7099","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0422\u043e\u043f 10 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043a\u043e\u0440\u0435\u043c \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u041a\u0430\u043a \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0430\u0442\u0430 \u0441\u0438 \u043f\u0440\u0435\u0441\u0430 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430? \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0430\u0442\u0430 \u043f\u0440\u0435\u0441\u0430, \u043a\u043e\u0441\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0438 \u043a\u043e\u0440\u043f\u0443\u0441\u0430. \u041f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0438 \u0437\u0430 \u043d\u0430\u0447\u0438\u043d\u0430\u0435\u0449\u0438 \u0438 \u043d\u0430\u043f\u0440\u0435\u0434\u043d\u0430\u043b\u0438, \u0437\u0430 \u0432\u043a\u044a\u0449\u0438 \u0438 \u0432\u044a\u0432 \u0444\u0438\u0442\u043d\u0435\u0441 \u0437\u0430\u043b\u0430\u0442\u0430.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0422\u043e\u043f 10 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043a\u043e\u0440\u0435\u043c \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u041a\u0430\u043a \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0430\u0442\u0430 \u0441\u0438 \u043f\u0440\u0435\u0441\u0430 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430? \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0430\u0442\u0430 \u043f\u0440\u0435\u0441\u0430, \u043a\u043e\u0441\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0438 \u043a\u043e\u0440\u043f\u0443\u0441\u0430. \u041f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0438 \u0437\u0430 \u043d\u0430\u0447\u0438\u043d\u0430\u0435\u0449\u0438 \u0438 \u043d\u0430\u043f\u0440\u0435\u0434\u043d\u0430\u043b\u0438, \u0437\u0430 \u0432\u043a\u044a\u0449\u0438 \u0438 \u0432\u044a\u0432 \u0444\u0438\u0442\u043d\u0435\u0441 \u0437\u0430\u043b\u0430\u0442\u0430.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-11-28T11:57:12+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-11-28T11:57:18+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.bg\/blog\/wp-content\/uploads\/2023\/11\/Medicinbal-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"\u0422\u043e\u043f 10 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043a\u043e\u0440\u0435\u043c \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430\",\"datePublished\":\"2023-11-28T11:57:12+00:00\",\"dateModified\":\"2023-11-28T11:57:18+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/\"},\"wordCount\":1973,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/Medicinbal-FB-.png\",\"keywords\":[\"\u043a\u043e\u0440\u0435\u043c\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\",\"\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\",\"\u0444\u0438\u0442\u043d\u0435\u0441 \u0430\u043a\u0441\u0435\u0441\u043e\u0430\u0440\u0438\"],\"articleSection\":[\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/\",\"url\":\"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/\",\"name\":\"\u0422\u043e\u043f 10 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043a\u043e\u0440\u0435\u043c \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430 - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/Medicinbal-FB-.png\",\"datePublished\":\"2023-11-28T11:57:12+00:00\",\"dateModified\":\"2023-11-28T11:57:18+00:00\",\"description\":\"\u041a\u0430\u043a \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0430\u0442\u0430 \u0441\u0438 \u043f\u0440\u0435\u0441\u0430 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430? \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0430\u0442\u0430 \u043f\u0440\u0435\u0441\u0430, \u043a\u043e\u0441\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0438 \u043a\u043e\u0440\u043f\u0443\u0441\u0430. \u041f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0438 \u0437\u0430 \u043d\u0430\u0447\u0438\u043d\u0430\u0435\u0449\u0438 \u0438 \u043d\u0430\u043f\u0440\u0435\u0434\u043d\u0430\u043b\u0438, \u0437\u0430 \u0432\u043a\u044a\u0449\u0438 \u0438 \u0432\u044a\u0432 \u0444\u0438\u0442\u043d\u0435\u0441 \u0437\u0430\u043b\u0430\u0442\u0430.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/Medicinbal-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/Medicinbal-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"10 nejlep\u0161\u00edch cvik\u016f s medicinbalem na b\u0159icho\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"\u0422\u043e\u043f 10 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043a\u043e\u0440\u0435\u043c \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"\u0422\u043e\u043f 10 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043a\u043e\u0440\u0435\u043c \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430 - GymBeam Blog","description":"\u041a\u0430\u043a \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0430\u0442\u0430 \u0441\u0438 \u043f\u0440\u0435\u0441\u0430 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430? \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0430\u0442\u0430 \u043f\u0440\u0435\u0441\u0430, \u043a\u043e\u0441\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0438 \u043a\u043e\u0440\u043f\u0443\u0441\u0430. \u041f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0438 \u0437\u0430 \u043d\u0430\u0447\u0438\u043d\u0430\u0435\u0449\u0438 \u0438 \u043d\u0430\u043f\u0440\u0435\u0434\u043d\u0430\u043b\u0438, \u0437\u0430 \u0432\u043a\u044a\u0449\u0438 \u0438 \u0432\u044a\u0432 \u0444\u0438\u0442\u043d\u0435\u0441 \u0437\u0430\u043b\u0430\u0442\u0430.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/","og_type":"article","og_title":"\u0422\u043e\u043f 10 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043a\u043e\u0440\u0435\u043c \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430 - GymBeam Blog","og_description":"\u041a\u0430\u043a \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0430\u0442\u0430 \u0441\u0438 \u043f\u0440\u0435\u0441\u0430 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430? \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0430\u0442\u0430 \u043f\u0440\u0435\u0441\u0430, \u043a\u043e\u0441\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0438 \u043a\u043e\u0440\u043f\u0443\u0441\u0430. \u041f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0438 \u0437\u0430 \u043d\u0430\u0447\u0438\u043d\u0430\u0435\u0449\u0438 \u0438 \u043d\u0430\u043f\u0440\u0435\u0434\u043d\u0430\u043b\u0438, \u0437\u0430 \u0432\u043a\u044a\u0449\u0438 \u0438 \u0432\u044a\u0432 \u0444\u0438\u0442\u043d\u0435\u0441 \u0437\u0430\u043b\u0430\u0442\u0430.","og_url":"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/","og_site_name":"GymBeam Blog","article_published_time":"2023-11-28T11:57:12+00:00","article_modified_time":"2023-11-28T11:57:18+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.bg\/blog\/wp-content\/uploads\/2023\/11\/Medicinbal-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/#article","isPartOf":{"@id":"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"\u0422\u043e\u043f 10 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043a\u043e\u0440\u0435\u043c \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430","datePublished":"2023-11-28T11:57:12+00:00","dateModified":"2023-11-28T11:57:18+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/"},"wordCount":1973,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/Medicinbal-FB-.png","keywords":["\u043a\u043e\u0440\u0435\u043c\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438","\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f","\u0444\u0438\u0442\u043d\u0435\u0441 \u0430\u043a\u0441\u0435\u0441\u043e\u0430\u0440\u0438"],"articleSection":["\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/","url":"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/","name":"\u0422\u043e\u043f 10 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043a\u043e\u0440\u0435\u043c \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430 - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/Medicinbal-FB-.png","datePublished":"2023-11-28T11:57:12+00:00","dateModified":"2023-11-28T11:57:18+00:00","description":"\u041a\u0430\u043a \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u043a\u043e\u0440\u0435\u043c\u043d\u0430\u0442\u0430 \u0441\u0438 \u043f\u0440\u0435\u0441\u0430 \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430? \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u043e\u0440\u0435\u043c\u043d\u0430\u0442\u0430 \u043f\u0440\u0435\u0441\u0430, \u043a\u043e\u0441\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0438 \u043a\u043e\u0440\u043f\u0443\u0441\u0430. \u041f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0438 \u0437\u0430 \u043d\u0430\u0447\u0438\u043d\u0430\u0435\u0449\u0438 \u0438 \u043d\u0430\u043f\u0440\u0435\u0434\u043d\u0430\u043b\u0438, \u0437\u0430 \u0432\u043a\u044a\u0449\u0438 \u0438 \u0432\u044a\u0432 \u0444\u0438\u0442\u043d\u0435\u0441 \u0437\u0430\u043b\u0430\u0442\u0430.","breadcrumb":{"@id":"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/Medicinbal-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/Medicinbal-FB-.png","width":1200,"height":628,"caption":"10 nejlep\u0161\u00edch cvik\u016f s medicinbalem na b\u0159icho"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.bg\/blog\/deset-uprazhnenia-za-koremni-muskuli-medicinska-topka\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"\u0422\u043e\u043f 10 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043a\u043e\u0440\u0435\u043c \u0441 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0430 \u0442\u043e\u043f\u043a\u0430"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/510434","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=510434"}],"version-history":[{"count":4,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/510434\/revisions"}],"predecessor-version":[{"id":512081,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/510434\/revisions\/512081"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/507848"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=510434"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=510434"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=510434"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=510434"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=510434"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}