{"id":525232,"date":"2024-02-13T14:40:24","date_gmt":"2024-02-13T13:40:24","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=525232"},"modified":"2024-02-13T14:40:26","modified_gmt":"2024-02-13T13:40:26","slug":"7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na","status":"publish","type":"post","link":"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/","title":{"rendered":"7 \u043f\u043e\u0440\u0430\u0434, \u044f\u043a \u0457\u0441\u0442\u0438 \u0442\u0435, \u0449\u043e \u043f\u043e\u0434\u043e\u0431\u0430\u0454\u0442\u044c\u0441\u044f, \u0456 \u043d\u0435 \u043d\u0430\u0431\u0438\u0440\u0430\u0442\u0438 \u0437\u0430\u0439\u0432\u0443 \u0432\u0430\u0433\u0443"},"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.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/#%D0%92%D0%B8_%D0%BD%D0%B5_%D0%BC%D0%BE%D0%B6%D0%B5%D1%82%D0%B5_%D0%BF%D0%B5%D1%80%D0%B5%D1%85%D0%B8%D1%82%D1%80%D0%B8%D1%82%D0%B8_%D1%80%D1%96%D0%B2%D0%BD%D1%8F%D0%BD%D0%BD%D1%8F\" title=\"\u0412\u0438 \u043d\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u0435\u0440\u0435\u0445\u0438\u0442\u0440\u0438\u0442\u0438 \u0440\u0456\u0432\u043d\u044f\u043d\u043d\u044f\">\u0412\u0438 \u043d\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u0435\u0440\u0435\u0445\u0438\u0442\u0440\u0438\u0442\u0438 \u0440\u0456\u0432\u043d\u044f\u043d\u043d\u044f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/#1_%D0%97%D0%B1%D1%96%D0%BB%D1%8C%D1%88%D1%82%D0%B5_%D1%84%D1%96%D0%B7%D0%B8%D1%87%D0%BD%D1%83_%D0%B0%D0%BA%D1%82%D0%B8%D0%B2%D0%BD%D1%96%D1%81%D1%82%D1%8C\" title=\"1. \u0417\u0431\u0456\u043b\u044c\u0448\u0442\u0435 \u0444\u0456\u0437\u0438\u0447\u043d\u0443 \u0430\u043a\u0442\u0438\u0432\u043d\u0456\u0441\u0442\u044c\">1. \u0417\u0431\u0456\u043b\u044c\u0448\u0442\u0435 \u0444\u0456\u0437\u0438\u0447\u043d\u0443 \u0430\u043a\u0442\u0438\u0432\u043d\u0456\u0441\u0442\u044c<\/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.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/#2_%D0%97%D0%B0%D0%BC%D1%96%D0%BD%D1%96%D1%82%D1%8C_%D1%86%D1%83%D0%BA%D0%BE%D1%80\" title=\"2. \u0417\u0430\u043c\u0456\u043d\u0456\u0442\u044c \u0446\u0443\u043a\u043e\u0440\">2. \u0417\u0430\u043c\u0456\u043d\u0456\u0442\u044c \u0446\u0443\u043a\u043e\u0440<\/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.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/#3_%D0%97%D0%B0%D0%BC%D1%96%D0%BD%D1%96%D1%82%D1%8C_%D0%B6%D0%B8%D1%80%D0%BD%D1%83_%D1%97%D0%B6%D1%83\" title=\"3. \u0417\u0430\u043c\u0456\u043d\u0456\u0442\u044c \u0436\u0438\u0440\u043d\u0443 \u0457\u0436\u0443\">3. \u0417\u0430\u043c\u0456\u043d\u0456\u0442\u044c \u0436\u0438\u0440\u043d\u0443 \u0457\u0436\u0443<\/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.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/#4_%D0%9D%D0%B5_%D0%B7%D0%B0%D0%B1%D1%83%D0%B2%D0%B0%D0%B9%D1%82%D0%B5_%D0%BF%D1%80%D0%BE_%D0%B1%D1%96%D0%BB%D0%BE%D0%BA\" title=\"4. \u041d\u0435 \u0437\u0430\u0431\u0443\u0432\u0430\u0439\u0442\u0435 \u043f\u0440\u043e \u0431\u0456\u043b\u043e\u043a\">4. \u041d\u0435 \u0437\u0430\u0431\u0443\u0432\u0430\u0439\u0442\u0435 \u043f\u0440\u043e \u0431\u0456\u043b\u043e\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.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/#5_%D0%9F%D0%BE%D0%B4%D1%96%D0%BB%D1%96%D1%82%D1%8C%D1%81%D1%8F_%D1%81%D0%B2%D0%BE%D1%94%D1%8E_%D1%97%D0%B6%D0%B5%D1%8E\" title=\"5. \u041f\u043e\u0434\u0456\u043b\u0456\u0442\u044c\u0441\u044f \u0441\u0432\u043e\u0454\u044e \u0457\u0436\u0435\u044e\">5. \u041f\u043e\u0434\u0456\u043b\u0456\u0442\u044c\u0441\u044f \u0441\u0432\u043e\u0454\u044e \u0457\u0436\u0435\u044e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/#6_%D0%9E%D0%B1%D0%B8%D1%80%D0%B0%D0%B9%D1%82%D0%B5_%D0%BD%D0%B8%D0%B7%D1%8C%D0%BA%D0%BE%D0%BA%D0%B0%D0%BB%D0%BE%D1%80%D1%96%D0%B9%D0%BD%D1%96_%D0%B4%D0%B5%D1%81%D0%B5%D1%80%D1%82%D0%B8\" title=\"6. \u041e\u0431\u0438\u0440\u0430\u0439\u0442\u0435 \u043d\u0438\u0437\u044c\u043a\u043e\u043a\u0430\u043b\u043e\u0440\u0456\u0439\u043d\u0456 \u0434\u0435\u0441\u0435\u0440\u0442\u0438\">6. \u041e\u0431\u0438\u0440\u0430\u0439\u0442\u0435 \u043d\u0438\u0437\u044c\u043a\u043e\u043a\u0430\u043b\u043e\u0440\u0456\u0439\u043d\u0456 \u0434\u0435\u0441\u0435\u0440\u0442\u0438<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/#7_%D0%93%D0%BE%D1%82%D1%83%D0%B9%D1%82%D0%B5_%D1%96%D0%BD%D0%B4%D0%B8%D0%B2%D1%96%D0%B4%D1%83%D0%B0%D0%BB%D1%8C%D0%BD%D1%96_%D0%BF%D0%BE%D1%80%D1%86%D1%96%D1%97_%D0%B7%D0%B0%D0%B7%D0%B4%D0%B0%D0%BB%D0%B5%D0%B3%D1%96%D0%B4%D1%8C\" title=\"7. \u0413\u043e\u0442\u0443\u0439\u0442\u0435 \u0456\u043d\u0434\u0438\u0432\u0456\u0434\u0443\u0430\u043b\u044c\u043d\u0456 \u043f\u043e\u0440\u0446\u0456\u0457 \u0437\u0430\u0437\u0434\u0430\u043b\u0435\u0433\u0456\u0434\u044c\">7. \u0413\u043e\u0442\u0443\u0439\u0442\u0435 \u0456\u043d\u0434\u0438\u0432\u0456\u0434\u0443\u0430\u043b\u044c\u043d\u0456 \u043f\u043e\u0440\u0446\u0456\u0457 \u0437\u0430\u0437\u0434\u0430\u043b\u0435\u0433\u0456\u0434\u044c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/#%D0%9F%D1%80%D0%BE_%D1%89%D0%BE_%D0%B2%D0%B0%D1%80%D1%82%D0%BE_%D0%BF%D0%B0%D0%BC%D1%8F%D1%82%D0%B0%D1%82%D0%B8\" title=\"\u041f\u0440\u043e \u0449\u043e \u0432\u0430\u0440\u0442\u043e \u043f\u0430\u043c&#8217;\u044f\u0442\u0430\u0442\u0438?\">\u041f\u0440\u043e \u0449\u043e \u0432\u0430\u0440\u0442\u043e \u043f\u0430\u043c&#8217;\u044f\u0442\u0430\u0442\u0438?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0411\u0430\u0436\u0430\u043d\u043d\u044f \u0437&#8217;\u0457\u0441\u0442\u0438 \u0449\u043e\u0441\u044c \u0441\u043c\u0430\u0447\u043d\u0435\u043d\u044c\u043a\u0435 \u0456\u043d\u043e\u0434\u0456 \u043d\u0430\u0437\u0434\u043e\u0433\u0430\u043d\u044f\u0454 \u043a\u043e\u0436\u043d\u043e\u0433\u043e. \u0423 \u043a\u043e\u0433\u043e\u0441\u044c \u0446\u0435 \u0432\u0456\u0434\u0431\u0443\u0432\u0430\u0454\u0442\u044c\u0441\u044f \u043d\u0435\u0441\u043f\u043e\u0434\u0456\u0432\u0430\u043d\u043e, \u0447\u0430\u0441 \u0432\u0456\u0434 \u0447\u0430\u0441\u0443, \u0443 \u043a\u043e\u0433\u043e\u0441\u044c &#8211; \u043c\u0430\u0439\u0436\u0435 \u0437 \u0456\u0434\u0435\u0430\u043b\u044c\u043d\u043e\u044e \u0440\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u0456\u0441\u0442\u044e \u0437\u0430 \u043f\u0456\u0441\u043b\u044f\u043e\u0431\u0456\u0434\u043d\u044c\u043e\u044e \u043a\u0430\u0432\u043e\u044e. \u041c\u043e\u0436\u043d\u0430 \u0441\u043f\u0440\u043e\u0431\u0443\u0432\u0430\u0442\u0438 \u0432\u0433\u0430\u043c\u0443\u0432\u0430\u0442\u0438 \u0431\u0430\u0436\u0430\u043d\u043d\u044f \u043e\u0432\u043e\u0447\u0430\u043c\u0438, \u043d\u0430\u043f\u0440\u0438\u043a\u043b\u0430\u0434, \u0430\u043b\u0435 \u0447\u043e\u043c\u0443\u0441\u044c \u043c\u0438 \u0432\u0441\u0456 \u0437\u043d\u0430\u0454\u043c\u043e, \u0449\u043e \u0446\u0435 \u043d\u0435 \u0441\u043f\u0440\u0430\u0446\u044e\u0454, \u0456 \u0449\u043e \u043e\u0433\u0456\u0440\u043e\u043a \u043f\u0440\u043e\u0441\u0442\u043e \u043d\u0435 \u0454 \u0456 \u043d\u0456\u043a\u043e\u043b\u0438 \u043d\u0435 \u0431\u0443\u0434\u0435 \u0448\u043e\u043a\u043e\u043b\u0430\u0434\u043d\u0438\u043c \u0442\u043e\u0440\u0442\u043e\u043c.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041d\u0435\u0437\u0430\u043b\u0435\u0436\u043d\u043e \u0432\u0456\u0434 \u0442\u043e\u0433\u043e, \u0447\u0438 \u0432\u0438 \u0440\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u043e \u043b\u0430\u0441\u0443\u0454\u0442\u0435 \u0441\u043e\u043b\u043e\u0434\u043e\u0449\u0430\u043c\u0438, \u0447\u0438 \u0447\u0430\u0441 \u0432\u0456\u0434 \u0447\u0430\u0441\u0443, \u043f\u0440\u0438\u0454\u043c\u043d\u043e \u0437\u043d\u0430\u0442\u0438, \u0449\u043e \u0432\u0430\u043c \u043d\u0435 \u043f\u043e\u0442\u0440\u0456\u0431\u043d\u043e \u0442\u0443\u0440\u0431\u0443\u0432\u0430\u0442\u0438\u0441\u044f \u043f\u0440\u043e \u0442\u0435, \u0449\u043e \u0432\u0438 \u0457\u0441\u0442\u0435 \u0441\u043e\u043b\u043e\u0434\u043a\u0435. \u0427\u0438 \u0437\u043d\u0430\u0454\u0442\u0435 \u0432\u0438, \u0449\u043e \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u043e\u0437\u0432\u043e\u043b\u0438\u0442\u0438 \u0441\u043e\u0431\u0456 \u0442\u0440\u043e\u0445\u0438 \u0447\u043e\u0433\u043e\u0441\u044c \u0449\u043e\u0434\u043d\u044f, \u0456 \u0446\u0435 \u043d\u0435 \u043f\u043e\u0437\u043d\u0430\u0447\u0438\u0442\u044c\u0441\u044f \u043d\u0430 \u0432\u0430\u0448\u0456\u0439 \u0432\u0430\u0437\u0456? \u041e\u0442\u0436\u0435, <strong>\u0432\u0430\u043c \u043d\u0430\u0432\u0456\u0442\u044c \u043d\u0435 \u043f\u043e\u0442\u0440\u0456\u0431\u043d\u043e \u0432\u0456\u0434\u043c\u043e\u0432\u043b\u044f\u0442\u0438\u0441\u044f \u0432\u0456\u0434 \u0441\u043e\u043b\u043e\u0434\u043a\u043e\u0433\u043e<\/strong>, \u043a\u043e\u043b\u0438 \u0432\u0438 \u0445\u0443\u0434\u043d\u0435\u0442\u0435, \u0432\u0430\u043c \u043f\u0440\u043e\u0441\u0442\u043e \u043f\u043e\u0442\u0440\u0456\u0431\u043d\u043e \u0437 \u0440\u043e\u0437\u0443\u043c\u043e\u043c \u0434\u043e \u0446\u044c\u043e\u0433\u043e \u0441\u0442\u0430\u0432\u0438\u0442\u0438\u0441\u044f. \u0422\u043e\u043c\u0443 \u0432 \u0441\u044c\u043e\u0433\u043e\u0434\u043d\u0456\u0448\u043d\u0456\u0439 \u0441\u0442\u0430\u0442\u0442\u0456 \u043c\u0438 \u0434\u0430\u043c\u043e \u0432\u0430\u043c \u043a\u0456\u043b\u044c\u043a\u0430 \u043f\u043e\u0440\u0430\u0434, \u044f\u043a \u043c\u043e\u0436\u043d\u0430 \u0457\u0441\u0442\u0438 \u0441\u043e\u043b\u043e\u0434\u043e\u0449\u0456 \u0456 \u043d\u0435 \u043d\u0430\u0431\u0438\u0440\u0430\u0442\u0438 \u0432\u0430\u0433\u0443.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"%D0%92%D0%B8_%D0%BD%D0%B5_%D0%BC%D0%BE%D0%B6%D0%B5%D1%82%D0%B5_%D0%BF%D0%B5%D1%80%D0%B5%D1%85%D0%B8%D1%82%D1%80%D0%B8%D1%82%D0%B8_%D1%80%D1%96%D0%B2%D0%BD%D1%8F%D0%BD%D0%BD%D1%8F\"><\/span>\u0412\u0438 \u043d\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u0435\u0440\u0435\u0445\u0438\u0442\u0440\u0438\u0442\u0438 \u0440\u0456\u0432\u043d\u044f\u043d\u043d\u044f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u042f\u043a \u0431\u0438 \u0432\u0438 \u043d\u0435 \u0441\u0442\u0430\u0440\u0430\u043b\u0438\u0441\u044f, \u0432\u0438 \u043d\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0437\u043c\u0456\u043d\u0438\u0442\u0438 \u0437\u0430\u043a\u043e\u043d\u0438 \u0444\u0456\u0437\u0438\u043a\u0438. \u041e\u0442\u0436\u0435, \u043f\u0440\u0438\u043d\u0446\u0438\u043f \u0437\u0430\u0432\u0436\u0434\u0438 \u0431\u0443\u0434\u0435 \u0442\u0430\u043a\u0438\u043c: <strong>\u044f\u043a\u0449\u043e \u0432\u0438 \u043e\u0442\u0440\u0438\u043c\u0443\u0454\u0442\u0435 \u0431\u0456\u043b\u044c\u0448\u0435 \u0435\u043d\u0435\u0440\u0433\u0456\u0457 (\u043a\u0430\u043b\u043e\u0440\u0456\u0439), \u043d\u0456\u0436 \u0432\u0438\u0442\u0440\u0430\u0447\u0430\u0454\u0442\u0435, \u0432\u0438 \u0431\u0443\u0434\u0435\u0442\u0435 \u043d\u0430\u0431\u0438\u0440\u0430\u0442\u0438 \u0432\u0430\u0433\u0443<\/strong>. \u042f\u043a\u0449\u043e, \u0437 \u0456\u043d\u0448\u043e\u0433\u043e \u0431\u043e\u043a\u0443, \u0432\u0438 <strong>\u0441\u043f\u043e\u0436\u0438\u0432\u0430\u0454\u0442\u0435 \u043c\u0435\u043d\u0448\u0435 \u043a\u0430\u043b\u043e\u0440\u0456\u0439, \u043d\u0456\u0436 \u0432\u0438\u0442\u0440\u0430\u0447\u0430\u0454\u0442\u0435, \u0432\u0438 \u0432\u0442\u0440\u0430\u0447\u0430\u0454\u0442\u0435 \u0432\u0430\u0433\u0443.<\/strong> \u0404\u0434\u0438\u043d\u0438\u0439 \u0441\u043f\u043e\u0441\u0456\u0431 \u043f\u0456\u0434\u0442\u0440\u0438\u043c\u0443\u0432\u0430\u0442\u0438 \u0441\u0432\u043e\u044e \u0432\u0430\u0433\u0443 &#8211; \u0434\u043e\u0442\u0440\u0438\u043c\u0443\u0432\u0430\u0442\u0438\u0441\u044f \u0437\u0431\u0430\u043b\u0430\u043d\u0441\u043e\u0432\u0430\u043d\u043e\u0433\u043e \u0441\u043f\u043e\u0436\u0438\u0432\u0430\u043d\u043d\u044f \u043a\u0430\u043b\u043e\u0440\u0456\u0439, \u0449\u043e \u043e\u0437\u043d\u0430\u0447\u0430\u0454, \u0449\u043e \u0432\u0438 \u043f\u043e\u0432\u0438\u043d\u043d\u0456 \u0441\u043f\u043e\u0436\u0438\u0432\u0430\u0442\u0438 \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u043d\u043e \u0441\u0442\u0456\u043b\u044c\u043a\u0438 \u043a\u0430\u043b\u043e\u0440\u0456\u0439, \u0441\u043a\u0456\u043b\u044c\u043a\u0438 \u0432\u0438\u0442\u0440\u0430\u0447\u0430\u0454\u0442\u0435. \u041d\u0430 \u0441\u043f\u043e\u0436\u0438\u0432\u0430\u043d\u043d\u044f \u0456 \u0432\u0438\u0442\u0440\u0430\u0442\u0443 \u043a\u0430\u043b\u043e\u0440\u0456\u0439 \u0432\u043f\u043b\u0438\u0432\u0430\u0454 \u0431\u0430\u0433\u0430\u0442\u043e \u0444\u0430\u043a\u0442\u043e\u0440\u0456\u0432, \u0456 \u0432\u0436\u0435 \u0437\u0433\u0430\u0434\u0430\u043d\u0438\u0439 \u043f\u043e\u0442\u044f\u0433 \u0434\u043e \u0441\u043e\u043b\u043e\u0434\u043a\u043e\u0433\u043e \u043c\u043e\u0436\u0435 \u043f\u0435\u0432\u043d\u043e\u044e \u043c\u0456\u0440\u043e\u044e \u0432\u043f\u043b\u0438\u0432\u0430\u0442\u0438 \u043d\u0430 \u0442\u0435, \u0441\u043a\u0456\u043b\u044c\u043a\u0438 \u0435\u043d\u0435\u0440\u0433\u0456\u0457 \u0432\u0438 \u043e\u0442\u0440\u0438\u043c\u0430\u0454\u0442\u0435. [1]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">\u042f\u043a \u0432\u0438\u0437\u043d\u0430\u0447\u0438\u0442\u0438, \u0441\u043a\u0456\u043b\u044c\u043a\u0438 \u043a\u0430\u043b\u043e\u0440\u0456\u0439 \u043f\u043e\u0442\u0440\u0456\u0431\u043d\u043e \u0437&#8217;\u0457\u0441\u0442\u0438? <\/h3>\n\n\n\n<p>\u041d\u0430\u0439\u043f\u0440\u043e\u0441\u0442\u0456\u0448\u0438\u0439 \u0441\u043f\u043e\u0441\u0456\u0431 &#8211; \u0432\u0432\u0435\u0441\u0442\u0438 \u0441\u0432\u043e\u0457 \u0434\u0430\u043d\u0456 \u0432 \u043d\u0430\u0448 \u043a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440, \u044f\u043a\u0438\u0439 \u0440\u043e\u0437\u0440\u0430\u0445\u0443\u0454 \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u043d\u0443 \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u043e\u0432\u0430\u043d\u0443 \u043d\u043e\u0440\u043c\u0443 \u0441\u043f\u043e\u0436\u0438\u0432\u0430\u043d\u043d\u044f \u043a\u0430\u043b\u043e\u0440\u0456\u0439 \u0442\u0430 \u043e\u043a\u0440\u0435\u043c\u0438\u0445 \u043c\u0430\u043a\u0440\u043e\u0435\u043b\u0435\u043c\u0435\u043d\u0442\u0456\u0432, \u044f\u043a\u043e\u0457 \u0432\u0430\u043c \u0441\u043b\u0456\u0434 \u0434\u043e\u0442\u0440\u0438\u043c\u0443\u0432\u0430\u0442\u0438\u0441\u044f, \u0449\u043e\u0431 \u0434\u043e\u0441\u044f\u0433\u0442\u0438 \u0441\u0432\u043e\u0454\u0457 \u043c\u0435\u0442\u0438. \u0417\u0432\u0435\u0440\u043d\u0456\u0442\u044c \u0443\u0432\u0430\u0433\u0443, \u0449\u043e \u0437\u043d\u0430\u0447\u0435\u043d\u043d\u044f \u0454 \u043b\u0438\u0448\u0435 \u043e\u0440\u0456\u0454\u043d\u0442\u043e\u0432\u043d\u0438\u043c\u0438. \u041a\u043e\u0436\u0435\u043d \u043e\u0440\u0433\u0430\u043d\u0456\u0437\u043c \u0456\u043d\u0434\u0438\u0432\u0456\u0434\u0443\u0430\u043b\u044c\u043d\u0438\u0439 \u0456 \u043f\u043e-\u0440\u0456\u0437\u043d\u043e\u043c\u0443 \u0440\u0435\u0430\u0433\u0443\u0454 \u043d\u0430 \u0442\u0443 \u0447\u0438 \u0456\u043d\u0448\u0443 \u043d\u043e\u0440\u043c\u0443 \u0441\u043f\u043e\u0436\u0438\u0432\u0430\u043d\u043d\u044f. \u0422\u043e\u043c\u0443 \u043f\u043e\u0442\u0440\u0456\u0431\u043d\u043e \u0441\u0442\u0435\u0436\u0438\u0442\u0438 \u0437\u0430 \u0441\u0432\u043e\u0457\u043c \u0445\u0430\u0440\u0447\u0443\u0432\u0430\u043d\u043d\u044f\u043c \u0456 \u0437\u0430 \u043d\u0435\u043e\u0431\u0445\u0456\u0434\u043d\u043e\u0441\u0442\u0456 \u043a\u043e\u0440\u0438\u0433\u0443\u0432\u0430\u0442\u0438 \u0439\u043e\u0433\u043e, \u0449\u043e\u0431 \u043f\u043e\u0441\u0442\u0443\u043f\u043e\u0432\u043e \u043d\u0430\u0431\u043b\u0438\u0436\u0430\u0442\u0438\u0441\u044f \u0434\u043e \u0441\u0432\u043e\u0454\u0457 \u043c\u0435\u0442\u0438.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>\n\n    #micronutrients-calculator {\n        color: #fff;\n        font-weight: 800;\n        background-color: #ff4100;\n        margin-bottom: 2rem;\n    }\n\n    #micronutrients-calculator .section-left {\n        width: 50%;\n        display: inline-block;\n        background-color: #000;\n        padding: 25px;\n    }\n\n    #micronutrients-calculator .section-right {\n        width: 50%;\n        display: inline-block;\n        float: right;\n        padding: 50px 25px;\n        position: relative;\n    }\n\n    #micronutrients-calculator .gender label{\n        padding-right: 40px;\n    }\n\n    #micronutrients-calculator form > div {\n        padding: 10px 0;\n    }\n\n    #micronutrients-calculator label {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 0px;\n    }\n\n    #micronutrients-calculator .myGoal {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 10px;\n    }\n    #micronutrients-calculator .myGoal span{\n        width: 100%;\n        display: inline-block;\n    }\n    #micronutrients-calculator .myGoal label{\n        font-size: small;\n        text-transform: initial;\n        font-weight: 800;\n        padding-right: 25px;\n    }\n\n    #micronutrients-calculator .uppercase {\n        text-transform: uppercase;\n    }\n\n    #micronutrients-calculator input[type=\"text\"] {\n        border: 0;\n        height: 26px;\n        text-align: center;\n    }\n\n    #micronutrients-calculator [name=\"age\"],\n    #micronutrients-calculator [name=\"height\"],\n    #micronutrients-calculator [name=\"weight\"],\n    #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n        float: right;\n        width: 100%;\n        max-width: 200px;\n    }\n\n    #micronutrients-calculator[name=\"physicalActivityLevel\"],\n    #micronutrients-calculator [name=\"myGoal\"] {\n        margin-top: 5px;\n    }\n\n    #micronutrients-calculator [name=\"strengthSportHours\"],\n    #micronutrients-calculator [name=\"teamSportHours\"],\n    #micronutrients-calculator [name=\"hardExercisesHours\"],\n    #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n        float: right;\n        width: 100%;\n        max-width: 75px;\n    }\n\n    #micronutrients-calculator button {\n        color: #000;\n        border: 0px;\n        background-color: #ff4100;\n        font-weight: 700;\n        text-transform: uppercase;\n        padding: 15px 30px;\n        margin: 10px 0;\n        width: 75%;\n        max-width: 350px;\n        line-height: 1;\n        font-size: 22px;\n    }\n\n    #micronutrients-calculator button[disabled] {\n        opacity: 0.5;\n    }\n\n\n    #micronutrients-calculator h1 {\n        color: #fff;\n        font-size: 5rem;\n        line-height: 1.2;\n        margin: 0 0 30px 0;\n    }\n\n    #micronutrients-calculator p {\n        position: relative;\n        line-height: 1;\n        height: 37px;\n        display: flex;\n        align-items: center;\n        margin-bottom: 2px;\n    }\n\n    #micronutrients-calculator .arrow {\n        display: inline-block;\n        width: 47px;\n        height: 22px;\n        background-image: url('https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/images\/arrow-right-long.svg');\n        background-position: center;\n        background-repeat: no-repeat;\n        background-size: 39px 150px;\n        transform: rotate(180deg);\n        position: absolute;\n        left: -53px;\n        top: calc(50% - 11px);\n    }\n\n    #micronutrients-calculator .info-desktop {\n        display: block;\n    }\n\n    #micronutrients-calculator .info-desktop .explanation {\n        left: 64px;\n        top: 421px;\n        position: absolute;\n        width: calc(100% - 90px);\n    }\n\n    #micronutrients-calculator .info-mobile {\n        display: none;\n    }\n\n    @media screen and (max-width: 1200px) {\n        #micronutrients-calculator .info-desktop .explanation {\n            top: 438px;\n        }\n    }\n\n    @media (max-width: 991px) {\n        #micronutrients-calculator .section-left {\n            width: 100%;\n            display: block;\n            background-color: #000;\n            padding: 25px;\n        }\n\n        #micronutrients-calculator .section-right {\n            width: 100%;\n            display: block;\n            padding: 25px 25px 25px 25px;\n            background-color: #ff4100;\n            float: none;\n        }\n\n        #micronutrients-calculator .info-desktop {\n            display: none;\n        }\n\n        #micronutrients-calculator .info-mobile {\n            display: block;\n            font-size: 18px;\n            line-height: 1;\n        }\n\n        #micronutrients-calculator .info-mobile p {\n            font-weight: normal;\n            line-height: 1.2;\n        }\n    }\n\n    @media screen and (max-width: 425px) {\n        #micronutrients-calculator .gender label:first-child{\n            width: 100%;\n        }\n\n        #micronutrients-calculator [name=\"age\"],\n        #micronutrients-calculator [name=\"height\"],\n        #micronutrients-calculator [name=\"weight\"],\n        #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator [name=\"strengthSportHours\"],\n        #micronutrients-calculator [name=\"teamSportHours\"],\n        #micronutrients-calculator [name=\"hardExercisesHours\"],\n        #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator button {\n            width: 100%;\n        }\n\n    }\n\n<\/style>\n<section id=\"micronutrients-calculator\">\n    <div class=\"section-left\">\n        <form data-js=\"micronutrientsForm\">\n\n            <div class=\"gender\">\n                <label class=\"uppercase\">\n                    GENDER: *                <\/label>\n                <label class=\"male\" for=\"male\">\n                    <input type=\"radio\" id=\"male\" name=\"gender\" value=\"male\">\n                    male                <\/label>\n                <label class=\"female\" for=\"female\">\n                    <input type=\"radio\"  id=\"female\" name=\"gender\" value=\"female\">\n                    female                <\/label>\n\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"age\">\n                    AGE: *                <\/label>\n                <input type=\"text\" name=\"age\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"height\">\n                    HEIGHT: *                <\/label>\n                <input type=\"text\" name=\"height\" placeholder=\"cm\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"weight\">\n                    WEIGHT: *                <\/label>\n                <input type=\"text\" name=\"weight\" placeholder=\"kg\">\n            <\/div>\n            <div>\n                <label>\n                    Estimated body fat %:                <\/label>\n                <input type=\"text\" name=\"bodyFatPercentage\" placeholder=\"%\">\n            <\/div>\n            <div class=\"myGoal\">\n                <span class=\"uppercase\">\n                    MY GOAL:                <\/span>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"loseWeight\">\n                    Weight loss                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"goodCondition\">\n                    Maintaining condition                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"buildMuscle\">\n                    Bulking up                <\/label>\n            <\/div>\n            <div>\n                <label for=\"physicalActivityLevel \" style=\"width: 100%;\">\n                    How active is your work and daily routine? *                    <select name=\"physicalActivityLevel\" style=\"width: 100%; margin-top: 5px;\">\n                        <option value=\"1.3\">\n                            Sedentary work and lifestyle without any demanding activities (office work, work on PC from home)                        <\/option>\n                        <option value=\"1.5\">\n                            Slightly active work with a predominance of sedentary work and occasional movement (teacher, salesman, delivery service driver)                        <\/option>\n                        <option value=\"1.7\">\n                            Moderately active work with a predominance of work on the move (postal delivery man, food delivery by bike, cleaning personnel, kitchen staff)                         <\/option>\n                        <option value=\"2\">\n                            Very active work with a predominance of manual work (demanding work in industry, construction, non-mechanized agriculture)                        <\/option>\n                    <\/select>\n                <\/label>\n            <\/div>\n            <div>\n                <label style=\"width: 100%;\">\n                    Overall during <span style=\"color: #ff6200;\"> weeks <\/span> *                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"noSport\" value=\"1\">\n                    I don\u2019t do any sports nor move too much                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"strengthSport\" value=\"1\">\n                    I lift weights                <\/label>\n                <input type=\"text\" name=\"strengthSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"teamSport\" value=\"1\">\n                    I play team or racquet sports hrs.                <\/label>\n                <input type=\"text\" name=\"teamSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"hardExercises\" value=\"1\">\n                    I do demanding group trainings                <\/label>\n                <input type=\"text\" name=\"hardExercisesHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label for=\"enduranceSports\">\n                    <input type=\"checkbox\" name=\"enduranceSports\" value=\"1\">\n                    I do endurance sports hrs.                <\/label>\n                <input type=\"text\" name=\"enduranceSportsHours\" placeholder=\"hrs\">\n            <\/div>\n            <div style=\"text-align: center;\">\n                <button data-js=\"calculateMicronutrients\" disabled>  Calculate<\/button>\n            <\/div>\n            <span style=\"font-weight: normal\">* required field<\/span>\n        <\/form>\n    <\/div>\n    <div class=\"section-right\">\n        <div data-js=\"micronutrientsInfo\">\n            <pre class=\"here\"><\/pre>\n            <div class=\"info-desktop\">\n                <h1>How much energy and macronutrients do you need?<\/h1>\n                <div class=\"explanation\">\n                    Explanation:                    <p><span class=\"arrow\"><\/span>\n                        Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        TRX, circuit training, body pump, aerobic and other classes led by an instructo\u2019                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Running, swimming, cycling, rowing                    <\/p>\n                <\/div>\n            <\/div>\n            <div class=\"info-mobile\">\n                Explanation:                <br>\n                <br>\n                I lift weights                <p>\n                    Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                <\/p>\n                <br>\n                I play team or racquet sports                <p>\n                    Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                <\/p>\n                <br>\n                I do demanding group trainings                <p>\n                    TRX, circuit training, body pump, aerobic and other classes led by an instructor                <\/p>\n                <br>\n                I do endurance sports                <p>\n                    Running, swimming, cycling, rowing                <\/p>\n            <\/div>\n\n        <\/div>\n        <div data-js=\"micronutrientsResult\" style=\"display: none\">\n            <h1>\n                <span data-js=\"micronutrientsKCal\"><\/span> <br> kcal \/ day            <\/h1>\n            Carbohydrates <span\n                    data-js=\"micronutrientsCarbohydrates\"><\/span> g<br>\n            Proteins <span data-js=\"micronutrientsProteins\"><\/span> g<br>\n            Fats <span data-js=\"micronutrientsLipids\"><\/span> g <br>\n        <\/div>\n\n\n    <\/div>\n\n<\/section>\n<script type=\"text\/javascript\">\n    <!--\n    (function ($) {\n        var data;\n        $('[data-js=\"micronutrientsForm\"]').change(function () {\n            data = {};\n            let serialized = $(this).serializeArray();\n            for (var i in serialized) {\n                if (serialized[i].name == 'myGoal' || serialized[i].name == 'gender') {\n                    data[serialized[i].name] = serialized[i].value;\n                } else {\n                    data[serialized[i].name] = parseFloat(serialized[i].value);\n                }\n            }\n            actualize();\n        });\n\n        $('[data-js=\"calculateMicronutrients\"]').click(function (event) {\n            event.preventDefault();\n            calculate();\n        });\n\n        function calculate() {\n            let bmr = 0;\n\n            if (data.bodyFatPercentage) {\n                bmr = 21.6 * (data.weight - (data.weight * (data.bodyFatPercentage \/ 100))) + 370;\n\n            } else {\n                bmr = (10 * data.weight) + (6.25 * data.height) - (5 * data.age)\n                if (data.gender == 'male') {\n                    bmr += 5\n                }\n                if (data.gender == 'female') {\n                    bmr -= 161\n                }\n\n            }\n            let pal = 0;\n\n\n            if (data.strengthSport && data.strengthSportHours) {\n                pal += data.strengthSportHours * 0.25;\n            }\n            if (data.teamSport && data.teamSportHours) {\n                pal += data.teamSportHours * 0.28;\n            }\n            if (data.hardExercises && data.hardExercisesHours) {\n                pal += data.hardExercisesHours * 0.32;\n            }\n            if (data.enduranceSports && data.enduranceSportsHours) {\n                pal += data.enduranceSportsHours * 0.35;\n            }\n\n            let goalIndex = 1;\n            if (data.myGoal == 'loseWeight') {\n                goalIndex = 0.8;\n            } else if (data.myGoal == 'buildMuscle') {\n                goalIndex = 1.1;\n            }\n            const kCal = (bmr * (data.physicalActivityLevel + (pal \/ 7)) * 1.1 * goalIndex);\n\n            \/\/ shoud be so...\n            if (data.strengthSport && data.strengthSportHours) {\n                pal -= data.strengthSportHours * 0.25;\n                pal += data.strengthSportHours * 0.25 * 4;\n            }\n\n\n            let proteinIndex = 0\n            if (data.myGoal == 'loseWeight') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2.4;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 2.2;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 2;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.7;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 2) {\n                        proteinIndex = 2\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 2) {\n                        proteinIndex = 2\n                    }\n                }\n                if (!data.strengthSport && !data.teamSport && data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 2.2) {\n                        proteinIndex = 2.2\n                    }\n                }\n\n            } else if (data.myGoal == 'goodCondition') {\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.4;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.2;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n\n            } else if (data.myGoal == 'buildMuscle') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.5;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n            }\n\n            const lipids = (kCal * 0.25) \/ 9\n            data.TUKY = lipids + ' gramov ';\n            data.proteinIndex = proteinIndex;\n\n            const proteins = data.weight * proteinIndex\n            data.BIELKOVINY = proteins + ' gramov ';\n\n            const carbohydrates = (kCal - (kCal * 0.25) - (data.weight * proteinIndex * 4)) \/ 4;\n            data.Sacharidy = carbohydrates + ' gramov ';\n\n            $('[data-js=\"micronutrientsKCal\"]').html(Math.round(kCal));\n            $('[data-js=\"micronutrientsCarbohydrates\"]').html(Math.round(carbohydrates));\n            $('[data-js=\"micronutrientsProteins\"]').html(Math.round(proteins));\n            $('[data-js=\"micronutrientsLipids\"]').html(Math.round(lipids));\n\n            $('[data-js=\"micronutrientsInfo\"]').hide();\n            $('[data-js=\"micronutrientsResult\"]').show();\n\n            $(\".here\").html(JSON.stringify(data, undefined, 2));\n\n        }\n\n        function actualize() {\n\n            if (data.gender == 'female') {\n                $(\".female\").addClass('selected');\n                $(\".male\").removeClass('selected');\n            }\n            if (data.gender == 'male') {\n                $(\".female\").removeClass('selected');\n                $(\".male\").addClass('selected');\n            }\n\n            if (data.bodyFatPercentage > 40) {\n                $('input[name=\"bodyFatPercentage\"]').val(40);\n            }\n\n            if (data.age > 100) {\n                $('input[name=\"age\"]').val(100);\n            } else if (data.age < 0) {\n                $('input[name=\"age\"]').val(0);\n            }\n\n            if (data.height > 250) {\n                $('input[name=\"height\"]').val(250);\n            } else if (data.height < 0) {\n                $('input[name=\"height\"]').val(0);\n            }\n\n            if (data.weight > 200) {\n                $('input[name=\"weight\"]').val(200);\n            } else if (data.weight < 0) {\n                $('input[name=\"weight\"]').val(0);\n            }\n\n            if (data.noSport) {\n                $('input[name=\"strengthSport\"]').prop('checked', false);\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", true);\n                $('input[name=\"strengthSportHours\"]').prop(\"disabled\", true);\n                $('input[name=\"teamSport\"]').prop('checked', false);\n                $('input[name=\"teamSport\"]').prop(\"disabled\", true);\n                $('input[name=\"teamSportHours\"]').prop(\"disabled\", true);\n                $('input[name=\"hardExercises\"]').prop('checked', false);\n                $('input[name=\"hardExercises\"]').prop(\"disabled\", true);\n                $('input[name=\"hardExercisesHours\"]').prop(\"disabled\", true);\n                $('input[name=\"enduranceSports\"]').prop('checked', false);\n                $('input[name=\"enduranceSports\"]').prop(\"disabled\", true);\n                $('input[name=\"enduranceSportsHours\"]').prop(\"disabled\", true);\n            } else {\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", false);\n                $('input[name=\"strengthSportHours\"]').prop(\"disabled\", false);\n                $('input[name=\"teamSport\"]').prop(\"disabled\", false);\n                $('input[name=\"teamSportHours\"]').prop(\"disabled\", false);\n                $('input[name=\"hardExercises\"]').prop(\"disabled\", false);\n                $('input[name=\"hardExercisesHours\"]').prop(\"disabled\", false);\n                $('input[name=\"enduranceSports\"]').prop(\"disabled\", false);\n                $('input[name=\"enduranceSportsHours\"]').prop(\"disabled\", false);\n            }\n\n            if (data.gender && data.age && data.weight && data.height && data.myGoal) {\n                $('[data-js=\"calculateMicronutrients\"]').prop(\"disabled\", false);\n            } else {\n                $('[data-js=\"calculateMicronutrients\"]').prop(\"disabled\", true);\n            }\n\n\n        }\n\n    }(jQuery));\n\n    \/\/-->\n<\/script>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0429\u043e\u0431 \u043f\u043e\u0431\u0430\u0447\u0438\u0442\u0438, \u044f\u043a \u043c\u043e\u0436\u0435 \u0432\u0438\u0433\u043b\u044f\u0434\u0430\u0442\u0438 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0435 \u0441\u043f\u043e\u0436\u0438\u0432\u0430\u043d\u043d\u044f \u0435\u043d\u0435\u0440\u0433\u0456\u0457, \u043f\u043e\u0434\u0438\u0432\u0456\u0442\u044c\u0441\u044f \u043d\u0430 <strong>\u043f\u0440\u0438\u043a\u043b\u0430\u0434 \u0441\u0435\u0440\u0435\u0434\u043d\u044c\u043e\u0441\u0442\u0430\u0442\u0438\u0441\u0442\u0438\u0447\u043d\u043e\u0433\u043e \u0447\u043e\u043b\u043e\u0432\u0456\u043a\u0430 \u0442\u0430 \u0436\u0456\u043d\u043a\u0438:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0421\u0435\u0440\u0435\u0434\u043d\u044c\u043e\u0441\u0442\u0430\u0442\u0438\u0441\u0442\u0438\u0447\u043d\u0430 \u0436\u0456\u043d\u043a\u0430 (\u0415\u043c\u0430) \u043c\u0430\u0454 \u0437\u0440\u0456\u0441\u0442 170 \u0441\u043c \u0456 \u0432\u0430\u0436\u0438\u0442\u044c 65 \u043a\u0433.<\/strong> \u0420\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u043e\u0432\u0430\u043d\u0435 \u0441\u043f\u043e\u0436\u0438\u0432\u0430\u043d\u043d\u044f \u0434\u043b\u044f \u043f\u0456\u0434\u0442\u0440\u0438\u043c\u0430\u043d\u043d\u044f \u0432\u0430\u0433\u0438, \u044f\u043a\u0449\u043e \u0432\u043e\u043d\u0430 \u043d\u0435 \u0437\u0430\u0439\u043c\u0430\u0454\u0442\u044c\u0441\u044f \u0441\u043f\u043e\u0440\u0442\u043e\u043c \u0456 \u043d\u0435 \u0440\u0443\u0445\u0430\u0454\u0442\u044c\u0441\u044f \u0444\u0456\u0437\u0438\u0447\u043d\u043e: 2040 \u043a\u043a\u0430\u043b\/\u0434\u0435\u043d\u044c, \u0432\u0443\u0433\u043b\u0435\u0432\u043e\u0434\u0438 304\u0433, \u0431\u0456\u043b\u043a\u0438: 78\u0433, \u0436\u0438\u0440\u0438: 57\u0433.<\/li>\n\n\n\n<li><strong>\u0421\u0435\u0440\u0435\u0434\u043d\u044c\u043e\u0441\u0442\u0430\u0442\u0438\u0441\u0442\u0438\u0447\u043d\u0438\u0439 \u0447\u043e\u043b\u043e\u0432\u0456\u043a (\u041c\u0438\u0445\u0430\u0439\u043b\u043e) \u043c\u0430\u0454 \u0437\u0440\u0456\u0441\u0442 180 \u0441\u043c \u0456 \u0432\u0430\u0433\u0443 80 \u043a\u0433:<\/strong> \u0420\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u043e\u0432\u0430\u043d\u0435 \u0441\u043f\u043e\u0436\u0438\u0432\u0430\u043d\u043d\u044f \u0434\u043b\u044f \u043f\u0456\u0434\u0442\u0440\u0438\u043c\u0430\u043d\u043d\u044f \u0432\u0430\u0433\u0438, \u044f\u043a\u0449\u043e \u0432\u0456\u043d \u043d\u0435 \u0437\u0430\u0439\u043c\u0430\u0454\u0442\u044c\u0441\u044f \u0441\u043f\u043e\u0440\u0442\u043e\u043c \u0456 \u043d\u0435 \u0440\u0443\u0445\u0430\u0454\u0442\u044c\u0441\u044f \u0444\u0456\u0437\u0438\u0447\u043d\u043e: 2344 \u043a\u043a\u0430\u043b\/\u0434\u0435\u043d\u044c, \u0432\u0443\u0433\u043b\u0435\u0432\u043e\u0434\u0438: 343 \u0433, \u0431\u0456\u043b\u043a\u0438: 96 \u0433, \u0436\u0438\u0440\u0438: 65 \u0433.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u042f\u043a\u0449\u043e \u043c\u0438 \u043f\u0456\u0434\u0440\u0430\u0445\u0443\u0454\u043c\u043e, \u0449\u043e \u0441\u043d\u0456\u0434\u0430\u043d\u043e\u043a \u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u044c \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u043d\u043e 20%, \u043e\u0431\u0456\u0434 &#8211; 35% \u0456 \u0432\u0435\u0447\u0435\u0440\u044f &#8211; 30% \u0434\u043e\u0431\u043e\u0432\u043e\u0433\u043e \u0440\u0430\u0446\u0456\u043e\u043d\u0443, \u0442\u043e \u0437\u0430\u043b\u0438\u0448\u0438\u0442\u044c\u0441\u044f <strong>\u043f\u0440\u0438\u0431\u043b\u0438\u0437\u043d\u043e 15% \u0432\u0456\u0434 \u0437\u0430\u0433\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u0434\u043e\u0431\u043e\u0432\u043e\u0433\u043e \u0440\u0430\u0446\u0456\u043e\u043d\u0443, \u0432 \u044f\u043a\u0438\u0439 \u041c\u0430\u0439\u043a\u043b \u0456 \u0415\u043c\u043c\u0430 \u043c\u043e\u0433\u043b\u0438 \u0431 \u0432\u043f\u0438\u0441\u0430\u0442\u0438 \u0434\u0435\u0441\u0435\u0440\u0442<\/strong>. \u0426\u0435 \u043e\u0437\u043d\u0430\u0447\u0430\u0454 306 \u043a\u043a\u0430\u043b \u043d\u0430 \u0434\u0435\u0441\u0435\u0440\u0442 \u0434\u043b\u044f \u0415\u043c\u043c\u0438 \u0456 351 \u043a\u043a\u0430\u043b \u0434\u043b\u044f \u041c\u0430\u0439\u043a\u043b\u0430. \u0422\u0435\u043e\u0440\u0435\u0442\u0438\u0447\u043d\u043e, \u043a\u043e\u0436\u0435\u043d \u0437 \u043d\u0438\u0445 \u043c\u0456\u0433 \u0431\u0438 \u0437&#8217;\u0457\u0441\u0442\u0438 \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u043d\u043e <strong>60-70 \u0433 \u0448\u043e\u043a\u043e\u043b\u0430\u0434\u0443<\/strong> \u0437\u0430\u043c\u0456\u0441\u0442\u044c \u0434\u0435\u043d\u043d\u043e\u0433\u043e \u043f\u0435\u0440\u0435\u043a\u0443\u0441\u0443 \u0456 \u043d\u0435 \u043d\u0430\u0431\u0440\u0430\u0442\u0438 \u0437\u0430\u0439\u0432\u0443 \u0432\u0430\u0433\u0443. \u041f\u0440\u043e\u0431\u043b\u0435\u043c\u0430, \u043e\u0434\u043d\u0430\u043a, \u043f\u043e\u043b\u044f\u0433\u0430\u0454 \u0432 \u0442\u043e\u043c\u0443, \u0449\u043e \u0448\u043e\u043a\u043e\u043b\u0430\u0434 \u0432\u0442\u0430\u043c\u043e\u0432\u0443\u0454 \u0433\u043e\u043b\u043e\u0434 \u043d\u0435 \u043d\u0430\u0434\u043e\u0432\u0433\u043e. [7]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0422\u0430\u043a\u0438\u043c \u0447\u0438\u043d\u043e\u043c, \u0432\u043e\u043d\u0438 \u043c\u043e\u0436\u0443\u0442\u044c \u043f\u043e\u0442\u044f\u0433\u043d\u0443\u0442\u0438\u0441\u044f \u0437\u0430 \u0449\u0435 \u043e\u0434\u043d\u0438\u043c \u043f\u0435\u0440\u0435\u043a\u0443\u0441\u043e\u043c, \u0449\u043e\u0431 \u0432\u0442\u0430\u043c\u0443\u0432\u0430\u0442\u0438 \u0433\u043e\u043b\u043e\u0434, \u0442\u0438\u043c \u0441\u0430\u043c\u0438\u043c \u0437\u0431\u0456\u043b\u044c\u0448\u0443\u044e\u0447\u0438 \u0441\u043f\u043e\u0436\u0438\u0432\u0430\u043d\u043d\u044f \u0457\u0436\u0456 \u0442\u0430 \u043d\u0430\u0431\u0438\u0440\u0430\u044e\u0447\u0438 \u0432\u0430\u0433\u0443 \u0432 \u0434\u043e\u0432\u0433\u043e\u0441\u0442\u0440\u043e\u043a\u043e\u0432\u0456\u0439 \u043f\u0435\u0440\u0441\u043f\u0435\u043a\u0442\u0438\u0432\u0456. \u0417 \u0442\u0438\u043c, \u044f\u043a \u043f\u0440\u0430\u0446\u044e\u0454 \u043d\u0430\u0448 \u043e\u0440\u0433\u0430\u043d\u0456\u0437\u043c, \u043f\u043e\u0442\u0440\u0456\u0431\u043d\u043e \u0440\u0430\u0445\u0443\u0432\u0430\u0442\u0438\u0441\u044f. \u0426\u0435, \u0437\u0432\u0438\u0447\u0430\u0439\u043d\u043e, \u043d\u0435 \u043e\u0437\u043d\u0430\u0447\u0430\u0454, \u0449\u043e \u0432\u0430\u043c \u043d\u0435 \u043c\u043e\u0436\u043d\u0430 \u0457\u0441\u0442\u0438. <strong>\u041d\u0430\u0434\u0438\u0445\u0430\u0439\u0442\u0435\u0441\u044f \u043d\u0430\u0448\u0438\u043c\u0438 7 \u043f\u043e\u0440\u0430\u0434\u0430\u043c\u0438, \u0449\u043e\u0431 \u0434\u0456\u0437\u043d\u0430\u0442\u0438\u0441\u044f, \u044f\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e \u043f\u0435\u0440\u0435\u043a\u0443\u0448\u0443\u0432\u0430\u0442\u0438, \u043d\u0435 \u043e\u0431\u043c\u0435\u0436\u0443\u044e\u0447\u0438 \u0441\u0435\u0431\u0435 \u0432 \u0457\u0436\u0456 \u0434\u043e \u043a\u0456\u043d\u0446\u044f \u0434\u043d\u044f<\/strong>. \u0414\u043e \u0442\u043e\u0433\u043e \u0436, \u0432\u0430\u043c \u043d\u0435 \u0434\u043e\u0432\u0435\u0434\u0435\u0442\u044c\u0441\u044f \u0442\u0443\u0440\u0431\u0443\u0432\u0430\u0442\u0438\u0441\u044f \u043f\u0440\u043e \u0442\u0435, \u0449\u043e \u0432\u0438 \u043d\u0430\u0431\u0435\u0440\u0435\u0442\u0435 \u0437\u0430\u0439\u0432\u0443 \u0432\u0430\u0433\u0443 \u0430\u0431\u043e \u0436\u0438\u0440\u043e\u0432\u0456 \u0432\u0456\u0434\u043a\u043b\u0430\u0434\u0435\u043d\u043d\u044f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"876\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-1124x876.jpg\" alt=\"\u042f\u043a \u0457\u0441\u0442\u0438 \u0441\u043e\u043b\u043e\u0434\u043a\u0435 \u0456 \u043d\u0435 \u043d\u0430\u0431\u0438\u0440\u0430\u0442\u0438 \u0432\u0430\u0433\u0443\" class=\"wp-image-205067\" style=\"width:843px;height:657px\" title=\"\u042f\u043a \u0457\u0441\u0442\u0438 \u0441\u043e\u043b\u043e\u0434\u043a\u0435 \u0456 \u043d\u0435 \u043d\u0430\u0431\u0438\u0440\u0430\u0442\u0438 \u0432\u0430\u0433\u0443\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-1124x876.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-400x312.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-1536x1197.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-2048x1596.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_%D0%97%D0%B1%D1%96%D0%BB%D1%8C%D1%88%D1%82%D0%B5_%D1%84%D1%96%D0%B7%D0%B8%D1%87%D0%BD%D1%83_%D0%B0%D0%BA%D1%82%D0%B8%D0%B2%D0%BD%D1%96%D1%81%D1%82%D1%8C\"><\/span>1. \u0417\u0431\u0456\u043b\u044c\u0448\u0442\u0435 \u0444\u0456\u0437\u0438\u0447\u043d\u0443 \u0430\u043a\u0442\u0438\u0432\u043d\u0456\u0441\u0442\u044c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u042f\u043a \u0431\u0443\u043b\u043e \u0441\u043a\u0430\u0437\u0430\u043d\u043e \u0432\u0438\u0449\u0435, <strong>\u0431\u0430\u043b\u0430\u043d\u0441 \u043a\u0430\u043b\u043e\u0440\u0456\u0439 \u0434\u0456\u0454 \u0437\u0430 \u0431\u0443\u0434\u044c-\u044f\u043a\u0438\u0445 \u0443\u043c\u043e\u0432<\/strong>. \u0410\u043b\u0435 \u0446\u0435 \u0433\u0440\u0430\u0454 \u0432\u0430\u043c \u043d\u0430 \u0440\u0443\u043a\u0443, \u0430\u0434\u0436\u0435 \u043d\u0430 \u043f\u0440\u0430\u043a\u0442\u0438\u0446\u0456 \u0446\u0435 \u043e\u0437\u043d\u0430\u0447\u0430\u0454, \u0449\u043e \u044f\u043a\u0449\u043e \u0432\u0438 <strong>\u0431\u0456\u043b\u044c\u0448\u0435 \u0440\u0443\u0445\u0430\u0454\u0442\u0435\u0441\u044f \u0456 \u0441\u043f\u0430\u043b\u044e\u0454\u0442\u0435 \u0431\u0456\u043b\u044c\u0448\u0435 \u043a\u0430\u043b\u043e\u0440\u0456\u0439<\/strong>, \u0432\u0430\u043c \u043d\u0435 \u0434\u043e\u0432\u0435\u0434\u0435\u0442\u044c\u0441\u044f \u0442\u0443\u0440\u0431\u0443\u0432\u0430\u0442\u0438\u0441\u044f \u043f\u0440\u043e \u0442\u0435, \u0449\u043e \u0432\u0438 \u043d\u0430\u0431\u0435\u0440\u0435\u0442\u0435 \u0432\u0430\u0433\u0443 \u0432\u0456\u0434 \u0441\u043e\u043b\u043e\u0434\u043a\u043e\u0433\u043e. \u0406 \u043d\u0435 \u043f\u043e\u0442\u0440\u0456\u0431\u043d\u043e \u043e\u0434\u0440\u0430\u0437\u0443 \u0439\u0442\u0438 \u043d\u0430 \u0456\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u0435 \u0442\u0440\u0435\u043d\u0443\u0432\u0430\u043d\u043d\u044f \u0437 \u043a\u0440\u043e\u0441\u0444\u0456\u0442\u0443. \u042f\u043a \u0449\u043e\u0434\u043e \u0442\u043e\u0433\u043e, \u0449\u043e\u0431 \u043f\u043e\u0454\u0434\u043d\u0430\u0442\u0438 \u0442\u0456\u0441\u0442\u0435\u0447\u043a\u043e \u0437 <strong>\u0434\u043e\u0432\u0448\u043e\u044e \u043f\u0440\u043e\u0433\u0443\u043b\u044f\u043d\u043a\u043e\u044e<\/strong> \u0434\u043e \u043a\u0430\u0432&#8217;\u044f\u0440\u043d\u0456 \u0447\u0438 \u043a\u043e\u043d\u0434\u0438\u0442\u0435\u0440\u0441\u044c\u043a\u043e\u0457? \u0412\u0438 \u043f\u043e\u0431\u0430\u0447\u0438\u0442\u0435, \u0449\u043e \u0446\u0435 \u043f\u0440\u0438\u043d\u0435\u0441\u0435 \u0432\u0430\u043c \u0449\u0435 \u0431\u0456\u043b\u044c\u0448\u0435 \u0437\u0430\u0434\u043e\u0432\u043e\u043b\u0435\u043d\u043d\u044f. \u041e\u0434\u043d\u0430\u043a, \u044f\u043a\u0449\u043e \u0432\u0438 \u043d\u0435 \u0444\u0430\u043d\u0430\u0442 \u0434\u043e\u0432\u0433\u0438\u0445 \u043f\u0440\u043e\u0433\u0443\u043b\u044f\u043d\u043e\u043a, \u0432\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 <strong>\u0441\u043f\u0430\u043b\u044e\u0432\u0430\u0442\u0438 \u043a\u0430\u043b\u043e\u0440\u0456\u0457 \u0437\u0430 \u0434\u043e\u043f\u043e\u043c\u043e\u0433\u043e\u044e \u0456\u043d\u0448\u0438\u0445 \u0432\u0438\u0434\u0456\u0432 \u0441\u043f\u043e\u0440\u0442\u0443<\/strong> \u0430\u0431\u043e \u043f\u043e\u0432\u0441\u044f\u043a\u0434\u0435\u043d\u043d\u043e\u0457 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0456. [1]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0421\u043a\u0456\u043b\u044c\u043a\u0438 \u043a\u0430\u043b\u043e\u0440\u0456\u0439 \u043c\u043e\u0436\u043d\u0430 \u0441\u043f\u0430\u043b\u0438\u0442\u0438 \u0437\u0430 \u0434\u043e\u043f\u043e\u043c\u043e\u0433\u043e\u044e \u0440\u0456\u0437\u043d\u0438\u0445 \u0432\u0438\u0434\u0456\u0432 \u0434\u0456\u044f\u043b\u044c\u043d\u043e\u0441\u0442\u0456<\/strong>? [6]<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><p style=\"text-align: center\"><strong>\u0414\u0406\u044f\u043b\u044c\u043d\u0456\u0441\u0442\u044c<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>\u0421\u043a\u0456\u043b\u044c\u043a\u0438 \u0436\u0456\u043d\u043a\u0430 \u0432\u0430\u0433\u043e\u044e 65 \u043a\u0433 \u0441\u043f\u0430\u043b\u044e\u0454 \u0437\u0430 \u0433\u043e\u0434\u0438\u043d\u0443<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>\u0421\u043a\u0456\u043b\u044c\u043a\u0438 \u0447\u043e\u043b\u043e\u0432\u0456\u043a \u0432\u0430\u0433\u043e\u044e 80 \u043a\u0433 \u0441\u043f\u0430\u043b\u044e\u0454 \u0437\u0430 \u0433\u043e\u0434\u0438\u043d\u0443<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td><p style=\"text-align: center\">\u0414\u043e\u043c\u0430\u0448\u043d\u0454 \u043f\u0440\u0438\u0431\u0438\u0440\u0430\u043d\u043d\u044f<\/p><\/td><td><p style=\"text-align: center\">214 \u043a\u043a\u0430\u043b<\/p><\/td><td>264 \u043a\u043a\u0430\u043b<\/td><\/tr><tr><td><p style=\"text-align: center\">\u0420\u043e\u0431\u043e\u0442\u0430 \u0443 \u0441\u0430\u0434\u0443<\/p><\/td><td><p style=\"text-align: center\">195 \u043a\u043a\u0430\u043b<\/p><\/td><td><p style=\"text-align: center\">240 \u043a\u043a\u0430\u043b<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\">\u0425\u043e\u0434\u044c\u0431\u0430 (5,5 \u043a\u043c\/\u0433\u043e\u0434) \u043f\u043e \u0440\u0456\u0432\u043d\u0456\u0439 \u043f\u043e\u0432\u0435\u0440\u0445\u043d\u0456<\/p><\/td><td><p style=\"text-align: center\">338 \u043a\u043a\u0430\u043b<\/p><\/td><td><p style=\"text-align: center\">416 \u043a\u043a\u0430\u043b<\/p><\/td><\/tr><tr><td>\u0411\u0456\u0433 10 \u043a\u043c\/ \u0433\u043e\u0434<\/td><td><p style=\"text-align: center\">637 \u043a\u043a\u0430\u043b<\/p><\/td><td><p style=\"text-align: center\">784 \u043a\u043a\u0430\u043b<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\">\u0421\u0442\u0440\u0438\u0431\u043a\u0438 \u043d\u0430 \u0441\u043a\u0430\u043a\u0430\u043b\u0446\u0456<\/p><\/td><td><p style=\"text-align: center\">715 \u043a\u043a\u0430\u043b<\/p><\/td><td><p style=\"text-align: center\">880 \u043a\u043a\u0430\u043b<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\">\u0414\u0436\u0430\u043c\u043f\u0456\u043d\u0433 \u0414\u0436\u0435\u043a<\/p><\/td><td><p style=\"text-align: center\">520 \u043a\u043a\u0430\u043b<\/p><\/td><td><p style=\"text-align: center\">640 \u043a\u043a\u0430\u043b<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\">\u0411\u0456\u0439 \u0432 \u0441\u043d\u0456\u0436\u043a\u0438<\/p><\/td><td><p style=\"text-align: center\">400 \u043a\u043a\u0430\u043b<\/p><\/td><td><p style=\"text-align: center\">505 \u043a\u043a\u0430\u043b<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\">\u041f\u0440\u0438\u0431\u0438\u0440\u0430\u043d\u043d\u044f \u0441\u043d\u0456\u0433\u0443<\/p><\/td><td><p style=\"text-align: center\">570 \u043a\u043a\u0430\u043b<\/p><\/td><td><p style=\"text-align: center\">750 \u043a\u043a\u0430\u043b<\/p><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041a\u0430\u043b\u043e\u0440\u0456\u0439\u043d\u0456\u0441\u0442\u044c \u0441\u0435\u0440\u0435\u0434\u043d\u044c\u043e\u0441\u0442\u0430\u0442\u0438\u0441\u0442\u0438\u0447\u043d\u043e\u0433\u043e \u0434\u0435\u0441\u0435\u0440\u0442\u0443 \u043c\u043e\u0436\u0435 <strong>\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0438 \u0434\u0435\u0441\u044c 200-1000 \u043a\u043a\u0430\u043b<\/strong> \u0437\u0430\u043b\u0435\u0436\u043d\u043e \u0432\u0456\u0434 \u0440\u043e\u0437\u043c\u0456\u0440\u0443 \u0442\u0430 \u0456\u043d\u0433\u0440\u0435\u0434\u0456\u0454\u043d\u0442\u0456\u0432. \u041e\u0434\u043d\u0430\u043a, \u044f\u043a\u0449\u043e \u0432\u0438 \u0434\u043e\u0437\u0432\u043e\u043b\u0438\u0442\u0435 \u0441\u043e\u0431\u0456 \u0442\u0456\u0441\u0442\u0435\u0447\u043a\u043e, \u044f\u043a\u0435 \u043f\u0435\u0440\u0435\u0432\u0438\u0449\u0443\u0454 \u0432\u0430\u0448\u0443 \u0434\u043e\u0431\u043e\u0432\u0443 \u043d\u043e\u0440\u043c\u0443 \u043a\u0430\u043b\u043e\u0440\u0456\u0439, \u0432\u0430\u0440\u0442\u043e \u043f\u0456\u0448\u043a\u0438 \u0434\u0456\u0439\u0442\u0438 \u0434\u043e \u043a\u0430\u0444\u0435, \u0440\u043e\u0437\u0433\u0440\u0435\u0431\u0442\u0438 \u0432\u0432\u0435\u0447\u0435\u0440\u0456 \u0441\u043d\u0456\u0433 \u0456 \u043f\u0440\u0438\u0431\u0440\u0430\u0442\u0438 \u0432 \u043a\u0432\u0430\u0440\u0442\u0438\u0440\u0456, \u0456 \u0442\u0430\u043a\u0438\u043c \u0447\u0438\u043d\u043e\u043c \u0431\u0435\u0437 \u043f\u0440\u043e\u0431\u043b\u0435\u043c <strong>\u0441\u043f\u0430\u043b\u0438\u0442\u0438 \u0437\u0430\u0439\u0432\u0456 \u043a\u0430\u043b\u043e\u0440\u0456\u0457, \u0442\u0430 \u0449\u0435 \u0439 \u0441\u0445\u0443\u0434\u043d\u0443\u0442\u0438, \u0457\u0441\u0442\u0438 \u0442\u0435, \u0449\u043e \u0432\u0430\u043c \u043f\u043e\u0434\u043e\u0431\u0430\u0454\u0442\u044c\u0441\u044f.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/aktiv-1124x749.jpg\" alt=\"\u0421\u043a\u0456\u043b\u044c\u043a\u0438 \u043a\u0430\u043b\u043e\u0440\u0456\u0439 \u0432\u0438 \u0441\u043f\u0430\u043b\u044e\u0454\u0442\u0435 \u043f\u0456\u0434 \u0447\u0430\u0441 \u0437\u0430\u043d\u044f\u0442\u044c \u0441\u043f\u043e\u0440\u0442\u043e\u043c \u0456 \u0437\u0432\u0438\u0447\u0430\u0439\u043d\u043e\u0457 \u0434\u0456\u044f\u043b\u044c\u043d\u043e\u0441\u0442\u0456?\" class=\"wp-image-205083\" style=\"width:843px;height:562px\" title=\"\u0421\u043a\u0456\u043b\u044c\u043a\u0438 \u043a\u0430\u043b\u043e\u0440\u0456\u0439 \u0432\u0438 \u0441\u043f\u0430\u043b\u044e\u0454\u0442\u0435 \u043f\u0456\u0434 \u0447\u0430\u0441 \u0437\u0430\u043d\u044f\u0442\u044c \u0441\u043f\u043e\u0440\u0442\u043e\u043c \u0456 \u0437\u0432\u0438\u0447\u0430\u0439\u043d\u043e\u0457 \u0434\u0456\u044f\u043b\u044c\u043d\u043e\u0441\u0442\u0456?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_%D0%97%D0%B0%D0%BC%D1%96%D0%BD%D1%96%D1%82%D1%8C_%D1%86%D1%83%D0%BA%D0%BE%D1%80\"><\/span>2. \u0417\u0430\u043c\u0456\u043d\u0456\u0442\u044c \u0446\u0443\u043a\u043e\u0440 <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"911\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/nahrad-911x1124.jpg\" alt=\"\u042f\u043a \u0437\u0434\u043e\u0440\u043e\u0432\u043e \u0437\u0430\u043c\u0456\u043d\u0438\u0442\u0438 \u0446\u0443\u043a\u043e\u0440\" class=\"wp-image-205097\" title=\"\u042f\u043a \u0437\u0434\u043e\u0440\u043e\u0432\u043e \u0437\u0430\u043c\u0456\u043d\u0438\u0442\u0438 \u0446\u0443\u043a\u043e\u0440\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-911x1124.jpg 911w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-324x400.jpg 324w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-1245x1536.jpg 1245w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-1660x2048.jpg 1660w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad.jpg 1800w\" sizes=\"auto, (max-width: 911px) 100vw, 911px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:63px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u042f\u043a\u0449\u043e \u0432\u0438 \u043b\u044e\u0431\u0438\u0442\u0435 \u0434\u043e\u043c\u0430\u0448\u043d\u0456 \u0434\u0435\u0441\u0435\u0440\u0442\u0438, \u0443 \u0432\u0430\u0441 \u0454 \u043f\u0435\u0440\u0435\u0432\u0430\u0433\u0430 &#8211; \u0432\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 <strong>\u043a\u043e\u043d\u0442\u0440\u043e\u043b\u044e\u0432\u0430\u0442\u0438 \u0441\u0438\u0440\u043e\u0432\u0438\u043d\u0443, \u044f\u043a\u0443 \u0432\u0438\u043a\u043e\u0440\u0438\u0441\u0442\u043e\u0432\u0443\u0454\u0442\u0435, \u0456 \u043a\u0456\u043d\u0446\u0435\u0432\u0443 \u043a\u0430\u043b\u043e\u0440\u0456\u0439\u043d\u0456\u0441\u0442\u044c<\/strong>. \u0421\u043e\u043b\u043e\u0434\u043e\u0449\u0456, \u0442\u0430\u043a\u0456 \u044f\u043a \u0431\u0443\u043b\u043e\u0447\u043a\u0438, \u0442\u0456\u0441\u0442\u0435\u0447\u043a\u0430 \u0430\u0431\u043e \u043a\u0435\u043a\u0441\u0438, \u044f\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u043e, <strong>\u043c\u0456\u0441\u0442\u044f\u0442\u044c \u0431\u0430\u0433\u0430\u0442\u043e \u0432\u0443\u0433\u043b\u0435\u0432\u043e\u0434\u0456\u0432, \u043f\u0435\u0440\u0435\u0432\u0430\u0436\u043d\u043e \u043f\u0440\u043e\u0441\u0442\u0438\u0445 \u0443 \u0432\u0438\u0433\u043b\u044f\u0434\u0456 \u0446\u0443\u043a\u0440\u0456\u0432, \u0456 \u0436\u0438\u0440\u0456\u0432<\/strong>. \u0422\u043e\u043c\u0443 \u043d\u0435\u043f\u043e\u0433\u0430\u043d\u043e \u0437\u0430\u043c\u0456\u043d\u0438\u0442\u0438, \u043f\u0440\u0438\u043d\u0430\u0439\u043c\u043d\u0456 \u0447\u0430\u0441\u0442\u043a\u043e\u0432\u043e, \u0446\u0456 \u0456\u043d\u0433\u0440\u0435\u0434\u0456\u0454\u043d\u0442\u0438 \u0431\u0456\u043b\u044c\u0448 \u043f\u0456\u0434\u0445\u043e\u0434\u044f\u0449\u043e\u044e \u0430\u043b\u044c\u0442\u0435\u0440\u043d\u0430\u0442\u0438\u0432\u043e\u044e. \u041d\u0430\u043f\u0440\u0438\u043a\u043b\u0430\u0434, \u043c\u043e\u0436\u043d\u0430 \u0441\u043f\u0440\u043e\u0431\u0443\u0432\u0430\u0442\u0438 \u0441\u0438\u0440\u043e\u043f \u0446\u0438\u043a\u043e\u0440\u0456\u044e, \u044f\u043a\u0438\u0439 \u043c\u0430\u0454 \u043d\u0438\u0436\u0447\u0438\u0439 \u0432\u043c\u0456\u0441\u0442 \u0446\u0443\u043a\u0440\u0443, \u0430\u043b\u0435 \u0442\u0430\u043a\u043e\u0436 \u0432\u0438\u0441\u043e\u043a\u0443 \u0447\u0430\u0441\u0442\u043a\u0443 \u0440\u043e\u0437\u0447\u0438\u043d\u043d\u043e\u0457 \u043a\u043b\u0456\u0442\u043a\u043e\u0432\u0438\u043d\u0438. \u0417\u0430 \u0441\u043e\u043b\u043e\u0434\u043a\u0456\u0441\u0442\u044e \u0439\u043e\u0433\u043e \u043c\u043e\u0436\u043d\u0430 \u043f\u043e\u0440\u0456\u0432\u043d\u044f\u0442\u0438 \u0437 \u0446\u0443\u043a\u0440\u043e\u043c, \u0430\u043b\u0435 \u043d\u0435 \u0432\u0430\u0440\u0442\u043e \u043f\u0435\u0440\u0435\u0431\u043e\u0440\u0449\u0443\u0432\u0430\u0442\u0438, \u043e\u0441\u043a\u0456\u043b\u044c\u043a\u0438 \u043d\u0430\u0434\u043c\u0456\u0440\u043d\u0435 \u0441\u043f\u043e\u0436\u0438\u0432\u0430\u043d\u043d\u044f \u043a\u043b\u0456\u0442\u043a\u043e\u0432\u0438\u043d\u0438 \u043c\u043e\u0436\u0435 \u0441\u043f\u0440\u0438\u0447\u0438\u043d\u0438\u0442\u0438 \u0440\u043e\u0437\u043b\u0430\u0434 \u0448\u043b\u0443\u043d\u043a\u0443. [2]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0426\u0443\u043a\u0440\u043e\u0437\u0430\u043c\u0456\u043d\u043d\u0438\u043a\u0438<\/strong> \u0442\u0430\u043a\u043e\u0436 \u0454 \u0433\u0430\u0440\u043d\u043e\u044e \u0430\u043b\u044c\u0442\u0435\u0440\u043d\u0430\u0442\u0438\u0432\u043e\u044e, \u044f\u043a\u0430 \u043d\u0430\u0434\u0456\u0439\u043d\u043e \u0437\u0430\u043c\u0456\u043d\u0438\u0442\u044c \u0446\u0443\u043a\u043e\u0440 \u0443 \u0434\u0435\u0441\u0435\u0440\u0442\u0430\u0445. \u041d\u0430\u043f\u0440\u0438\u043a\u043b\u0430\u0434, \u0432\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u0441\u043f\u0440\u043e\u0431\u0443\u0432\u0430\u0442\u0438 <strong><a href=\"https:\/\/gymbeam.ua\/ua\/eritritol\">\u0435\u0440\u0438\u0442\u0440\u0438\u0442<\/a>, <a href=\"https:\/\/gymbeam.ua\/ua\/steviya\">\u0441\u0442\u0435\u0432\u0456\u044e<\/a> \u0430\u0431\u043e <a href=\"https:\/\/gymbeam.ua\/ua\/ksylitol\">\u043a\u0441\u0438\u043b\u0456\u0442<\/a><\/strong>. \u0412\u0430\u043c \u043d\u0435 \u043f\u043e\u0442\u0440\u0456\u0431\u043d\u043e \u0442\u0443\u0440\u0431\u0443\u0432\u0430\u0442\u0438\u0441\u044f \u043f\u0440\u043e \u0446\u0456 \u043f\u0456\u0434\u0441\u043e\u043b\u043e\u0434\u0436\u0443\u0432\u0430\u0447\u0456. \u0412\u043e\u043d\u0438 \u0442\u0430\u043a\u043e\u0436 \u043f\u0440\u0438\u0440\u043e\u0434\u043d\u0438\u043c \u0447\u0438\u043d\u043e\u043c \u043c\u0456\u0441\u0442\u044f\u0442\u044c\u0441\u044f \u0443 \u0444\u0440\u0443\u043a\u0442\u0430\u0445 \u0430\u0431\u043e \u0432 \u0441\u0430\u043c\u0456\u0439 \u0440\u043e\u0441\u043b\u0438\u043d\u0456 \u0441\u0442\u0435\u0432\u0456\u0457.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 \u0433 \u0446\u0443\u043a\u0440\u0443<\/strong> \u043c\u0456\u0441\u0442\u0438\u0442\u044c <strong>399 \u043a\u043a\u0430\u043b<\/strong><\/li>\n\n\n\n<li><strong>100 \u0433 \u0441\u0438\u0440\u043e\u043f\u0443 \u0437 \u0446\u0438\u043a\u043e\u0440\u0456\u044e<\/strong> \u043c\u0456\u0441\u0442\u0438\u0442\u044c <strong>155 \u043a\u043a\u0430\u043b<\/strong>, 5 \u0433 \u0446\u0443\u043a\u0440\u0443 \u0442\u0430 71 \u0433 \u043a\u043b\u0456\u0442\u043a\u043e\u0432\u0438\u043d\u0438<\/li>\n\n\n\n<li><strong>100 \u0433 \u043a\u0441\u0438\u043b\u0456\u0442\u0443<\/strong> \u043c\u0456\u0441\u0442\u0438\u0442\u044c <strong>247 \u043a\u043a\u0430\u043b<\/strong> \u0456 30 \u0433 \u0446\u0443\u043a\u0440\u0443<\/li>\n\n\n\n<li><strong>100\u0433 \u0435\u0440\u0438\u0442\u0440\u0438\u0442\u0443<\/strong> \u043c\u0456\u0441\u0442\u0438\u0442\u044c 0 \u043a\u043a\u0430\u043b<\/li>\n\n\n\n<li><strong>100 \u0433 \u0441\u0442\u0435\u0432\u0456\u0457<\/strong> \u043c\u0456\u0441\u0442\u0438\u0442\u044c 0 \u043a\u043a\u0430\u043b<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>\u042f\u043a \u0431\u0430\u0447\u0438\u0442\u0435, \u043a\u0430\u043b\u043e\u0440\u0456\u0439\u043d\u0456\u0441\u0442\u044c \u0446\u0443\u043a\u0440\u0443 \u0442\u0430 \u0456\u043d\u0448\u0438\u0445 \u043f\u0456\u0434\u0441\u043e\u043b\u043e\u0434\u0436\u0443\u0432\u0430\u0447\u0456\u0432 \u0441\u0443\u0442\u0442\u0454\u0432\u043e \u0432\u0456\u0434\u0440\u0456\u0437\u043d\u044f\u0454\u0442\u044c\u0441\u044f. \u042f\u043a\u0449\u043e \u0432\u0438 \u0431\u043e\u0457\u0442\u0435\u0441\u044f \u0432\u0438\u043a\u043e\u0440\u0438\u0441\u0442\u043e\u0432\u0443\u0432\u0430\u0442\u0438 \u0434\u043b\u044f \u0432\u0438\u043f\u0456\u0447\u043a\u0438 \u043b\u0438\u0448\u0435 \u0435\u0440\u0438\u0442\u0440\u0438\u0442 \u0430\u0431\u043e \u0441\u0442\u0435\u0432\u0456\u044e, <strong>\u0441\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0437\u0430\u043c\u0456\u043d\u0438\u0442\u0438 \u0445\u043e\u0447\u0430 \u0431 \u043f\u043e\u043b\u043e\u0432\u0438\u043d\u0443 \u0446\u0443\u043a\u0440\u0443.<\/strong> \u0426\u0435 \u043d\u0435 \u043c\u0430\u0442\u0438\u043c\u0435 \u0437\u043d\u0430\u0447\u043d\u043e\u0433\u043e \u0432\u043f\u043b\u0438\u0432\u0443 \u043d\u0430 \u0441\u043c\u0430\u043a \u0442\u0430\u043a\u043e\u0457 \u0441\u0443\u043c\u0456\u0448\u0456, \u0430\u043b\u0435 \u043d\u0430\u0434\u043c\u0456\u0440\u043d\u0435 \u0441\u043f\u043e\u0436\u0438\u0432\u0430\u043d\u043d\u044f \u0446\u0443\u043a\u0440\u0443 \u0437 \u0447\u0430\u0441\u043e\u043c \u043c\u043e\u0436\u0435 \u043f\u043e\u0433\u0456\u0440\u0448\u0438\u0442\u0438 \u0432\u0430\u0448\u0443 \u0444\u0456\u0433\u0443\u0440\u0443.<\/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=\"6937,37084,6935,30248,30539,37054,46174,38056,48406\" ><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"3_%D0%97%D0%B0%D0%BC%D1%96%D0%BD%D1%96%D1%82%D1%8C_%D0%B6%D0%B8%D1%80%D0%BD%D1%83_%D1%97%D0%B6%D1%83\"><\/span>3. \u0417\u0430\u043c\u0456\u043d\u0456\u0442\u044c \u0436\u0438\u0440\u043d\u0443 \u0457\u0436\u0443<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0429\u0435 \u043e\u0434\u0438\u043d \u0456\u043d\u0433\u0440\u0435\u0434\u0456\u0454\u043d\u0442, \u0431\u0435\u0437 \u044f\u043a\u043e\u0433\u043e \u043d\u0435 \u043e\u0431\u0445\u043e\u0434\u0438\u0442\u044c\u0441\u044f \u043f\u0440\u0430\u043a\u0442\u0438\u0447\u043d\u043e \u0436\u043e\u0434\u0435\u043d \u0434\u0435\u0441\u0435\u0440\u0442 &#8211; \u0436\u0438\u0440. \u0406 \u043d\u0435 \u0434\u0438\u0432\u043d\u043e. \u041f\u0440\u0438\u043a\u0430\u0437\u043a\u0430 \u0433\u043e\u0432\u043e\u0440\u0438\u0442\u044c: <strong>&#8220;\u0414\u0435 \u0436\u0438\u0440, \u0442\u0430\u043c \u0456 \u0441\u043c\u0430\u043a&#8221;.<\/strong> \u0425\u043e\u0447\u0430 \u0436\u0438\u0440 \u0454 \u043d\u043e\u0441\u0456\u0454\u043c \u0441\u043c\u0430\u043a\u0443, \u0437\u043d\u043e\u0432\u0443 \u0436 \u0442\u0430\u043a\u0438, \u043d\u0435\u043f\u043e\u0433\u0430\u043d\u043e \u0445\u043e\u0447\u0430 \u0431 \u0447\u0430\u0441\u0442\u043a\u043e\u0432\u043e \u0437\u0430\u043c\u0456\u043d\u0438\u0442\u0438 \u0439\u043e\u0433\u043e \u043c\u0435\u043d\u0448 \u043a\u0430\u043b\u043e\u0440\u0456\u0439\u043d\u043e\u044e \u0430\u043b\u044c\u0442\u0435\u0440\u043d\u0430\u0442\u0438\u0432\u043e\u044e. \u041d\u0430\u043f\u0440\u0438\u043a\u043b\u0430\u0434, \u044f\u043a\u0449\u043e \u0443 \u0432\u0430\u0441 \u0454 100 \u0433 \u0432\u0435\u0440\u0448\u043a\u043e\u0432\u043e\u0433\u043e \u043c\u0430\u0441\u043b\u0430 \u0432 \u043e\u0440\u0438\u0433\u0456\u043d\u0430\u043b\u044c\u043d\u043e\u043c\u0443 \u0440\u0435\u0446\u0435\u043f\u0442\u0456, \u0437\u0430\u043c\u0456\u043d\u0456\u0442\u044c \u043f\u0440\u0438\u043d\u0430\u0439\u043c\u043d\u0456 \u043f\u043e\u043b\u043e\u0432\u0438\u043d\u0443 \u043d\u0430 \u043e\u0434\u0438\u043d \u0437 \u0446\u0438\u0445 \u0432\u0430\u0440\u0456\u0430\u043d\u0442\u0456\u0432. \u042f\u043a\u0449\u043e \u0432\u0438 \u043f\u043e\u0432\u043d\u0456\u0441\u0442\u044e \u0432\u0456\u0434\u043c\u043e\u0432\u0438\u0442\u0435\u0441\u044f \u0432\u0456\u0434 \u0432\u0435\u0440\u0448\u043a\u043e\u0432\u043e\u0433\u043e \u043c\u0430\u0441\u043b\u0430, \u0446\u0435 \u043c\u043e\u0436\u0435 <strong>\u0437\u043c\u0456\u043d\u0438\u0442\u0438 \u0441\u043c\u0430\u043a \u0430\u0431\u043e \u043a\u043e\u043d\u0441\u0438\u0441\u0442\u0435\u043d\u0446\u0456\u044e<\/strong>. \u041d\u0430\u043f\u0440\u0438\u043a\u043b\u0430\u0434, \u0432\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u0432\u0438\u043a\u043e\u0440\u0438\u0441\u0442\u043e\u0432\u0443\u0432\u0430\u0442\u0438 \u0430\u0432\u043e\u043a\u0430\u0434\u043e, \u044f\u0431\u043b\u0443\u0447\u043d\u0435 \u043f\u044e\u0440\u0435, \u0431\u0430\u043d\u0430\u043d\u043e\u0432\u0435 \u043f\u044e\u0440\u0435, \u0433\u0440\u0435\u0446\u044c\u043a\u0438\u0439 \u0439\u043e\u0433\u0443\u0440\u0442 \u0430\u0431\u043e \u0433\u0430\u0440\u0431\u0443\u0437\u043e\u0432\u0435 \u043f\u044e\u0440\u0435 \u044f\u043a \u0437\u0430\u043c\u0456\u043d\u043d\u0438\u043a. [3]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 \u0433 \u0432\u0435\u0440\u0448\u043a\u043e\u0432\u043e\u0433\u043e \u043c\u0430\u0441\u043b\u0430<\/strong> \u043c\u0456\u0441\u0442\u0438\u0442\u044c \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u043d\u043e <strong>748 \u043a\u043a\u0430\u043b<\/strong><\/li>\n\n\n\n<li><strong>100 \u0433 \u0430\u0432\u043e\u043a\u0430\u0434\u043e<\/strong> \u043c\u0456\u0441\u0442\u0438\u0442\u044c \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u043d\u043e <strong>160 \u043a\u043a\u0430\u043b<\/strong><\/li>\n\n\n\n<li><strong>100 \u0433 \u044f\u0431\u043b\u0443\u0447\u043d\u043e\u0433\u043e \u043f\u044e\u0440\u0435<\/strong> \u043c\u0456\u0441\u0442\u0438\u0442\u044c \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u043d\u043e <strong>55 \u043a\u043a\u0430\u043b<\/strong><\/li>\n\n\n\n<li><strong>100 \u0433 \u0431\u0430\u043d\u0430\u043d\u0430<\/strong> \u043c\u0456\u0441\u0442\u0438\u0442\u044c \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u043d\u043e <strong>94 \u043a\u043a\u0430\u043b<\/strong><\/li>\n\n\n\n<li><strong>100 \u0433 \u0433\u0440\u0435\u0446\u044c\u043a\u043e\u0433\u043e \u0439\u043e\u0433\u0443\u0440\u0442\u0443 (5% \u0436\u0438\u0440\u043d\u043e\u0441\u0442\u0456)<\/strong> \u043c\u0456\u0441\u0442\u0438\u0442\u044c \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u043d\u043e <strong>95 \u043a\u043a\u0430\u043b<\/strong><\/li>\n\n\n\n<li><strong>100 \u0433 \u0433\u0430\u0440\u0431\u0443\u0437\u043e\u0432\u043e\u0433\u043e \u043f\u044e\u0440\u0435<\/strong> \u043c\u0456\u0441\u0442\u0438\u0442\u044c \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u043d\u043e <strong>50 \u043a\u043a\u0430\u043b<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0422\u0430\u043a \u0441\u0430\u043c\u043e \u043c\u043e\u0436\u043d\u0430 \u0437\u0430\u043c\u0456\u043d\u0438\u0442\u0438 <strong>\u0456\u043d\u0448\u0456 \u0436\u0438\u0440\u043d\u0456 \u0456\u043d\u0433\u0440\u0435\u0434\u0456\u0454\u043d\u0442\u0438<\/strong> \u0432 \u0434\u0435\u0441\u0435\u0440\u0442\u0430\u0445, \u043d\u0430\u043f\u0440\u0438\u043a\u043b\u0430\u0434, \u043c\u0430\u0441\u043a\u0430\u0440\u043f\u043e\u043d\u0435 \u0430\u0431\u043e \u0432\u0435\u0440\u0448\u043a\u0438. \u0414\u043b\u044f \u0446\u0438\u0445 \u0432\u0438\u043f\u0430\u0434\u043a\u0456\u0432, \u043d\u0430\u043f\u0440\u0438\u043a\u043b\u0430\u0434, \u0432\u0456\u0434\u043c\u0456\u043d\u043d\u043e \u043f\u0456\u0434\u0456\u0439\u0434\u0435 \u0440\u0456\u043a\u043e\u0442\u0430 \u0430\u0431\u043e \u043a\u0438\u0441\u043b\u043e\u043c\u043e\u043b\u043e\u0447\u043d\u0438\u0439 \u0441\u0438\u0440.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0422\u0430\u043a \u0441\u0430\u043c\u043e \u043c\u043e\u0436\u043d\u0430 \u0437\u0430\u043c\u0456\u043d\u0438\u0442\u0438 <strong>\u0456\u043d\u0448\u0456 \u0436\u0438\u0440\u043d\u0456 \u0456\u043d\u0433\u0440\u0435\u0434\u0456\u0454\u043d\u0442\u0438<\/strong> \u0432 \u0434\u0435\u0441\u0435\u0440\u0442\u0430\u0445, \u043d\u0430\u043f\u0440\u0438\u043a\u043b\u0430\u0434, \u043c\u0430\u0441\u043a\u0430\u0440\u043f\u043e\u043d\u0435 \u0430\u0431\u043e \u0432\u0435\u0440\u0448\u043a\u0438. \u0414\u043b\u044f \u0446\u0438\u0445 \u0432\u0438\u043f\u0430\u0434\u043a\u0456\u0432, \u043d\u0430\u043f\u0440\u0438\u043a\u043b\u0430\u0434, \u0432\u0456\u0434\u043c\u0456\u043d\u043d\u043e \u043f\u0456\u0434\u0456\u0439\u0434\u0435 \u0440\u0456\u043a\u043e\u0442\u0430 \u0430\u0431\u043e \u043a\u0438\u0441\u043b\u043e\u043c\u043e\u043b\u043e\u0447\u043d\u0438\u0439 \u0441\u0438\u0440.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 \u043c\u043b 30% \u0432\u0435\u0440\u0448\u043a\u0456\u0432<\/strong> \u043c\u0456\u0441\u0442\u044f\u0442\u044c \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u043d\u043e 291 \u043a\u043a\u0430\u043b<\/li>\n\n\n\n<li><strong>100 \u0433 \u0441\u043c\u0435\u0442\u0430\u043d\u0438<\/strong> \u043c\u0456\u0441\u0442\u0438\u0442\u044c \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u043d\u043e <strong>172 \u043a\u043a\u0430\u043b<\/strong><\/li>\n\n\n\n<li><strong>100 \u0433 \u043c\u0430\u0441\u043a\u0430\u0440\u043f\u043e\u043d\u0435<\/strong> \u043c\u0456\u0441\u0442\u0438\u0442\u044c \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u043d\u043e <strong>386 \u043a\u043a\u0430\u043b<\/strong><\/li>\n\n\n\n<li>\u0423 <strong>100 \u0433 \u0436\u0438\u0440\u043d\u043e\u0433\u043e \u0441\u0438\u0440\u0443<\/strong> \u043c\u0456\u0441\u0442\u0438\u0442\u044c\u0441\u044f \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u043d\u043e <strong>141 \u043a\u043a\u0430\u043b<\/strong><\/li>\n\n\n\n<li><strong>100 \u0433 \u043d\u0435\u0436\u0438\u0440\u043d\u043e\u0433\u043e \u0441\u0438\u0440\u0443<\/strong> \u043c\u0456\u0441\u0442\u0438\u0442\u044c \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u043d\u043e <strong>68 \u043a\u043a\u0430\u043b<\/strong><\/li>\n\n\n\n<li><strong>100 \u0433 \u0440\u0456\u043a\u043e\u0442\u0442\u0438<\/strong> \u043c\u0456\u0441\u0442\u0438\u0442\u044c \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u043d\u043e <strong>140 \u043a\u043a\u0430\u043b<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0427\u0438\u043c \u0437\u0430\u043c\u0456\u043d\u0438\u0442\u0438 \u0436\u0438\u0440\u043d\u0456 \u0432\u0435\u0440\u0448\u043a\u0438 &#8211; \u0432\u0438\u0440\u0456\u0448\u0443\u0432\u0430\u0442\u0438 \u0432\u0430\u043c. \u041a\u0440\u0456\u043c \u0442\u043e\u0433\u043e, \u044f\u043a\u0449\u043e \u043f\u0456\u0434\u0441\u043e\u043b\u043e\u0434\u0438\u0442\u0438 \u0457\u0445 \u043d\u0438\u0437\u044c\u043a\u043e\u043a\u0430\u043b\u043e\u0440\u0456\u0439\u043d\u0438\u043c \u043f\u0456\u0434\u0441\u043e\u043b\u043e\u0434\u0436\u0443\u0432\u0430\u0447\u0435\u043c, \u0432\u0438 \u043e\u0442\u0440\u0438\u043c\u0430\u0454\u0442\u0435 <strong>\u043a\u043e\u0440\u0438\u0441\u043d\u0438\u0439 \u0434\u0435\u0441\u0435\u0440\u0442<\/strong>, \u044f\u043a\u0438\u0439 \u043c\u043e\u0436\u0435 \u043c\u0456\u0441\u0442\u0438\u0442\u0438 \u0432\u0434\u0432\u0456\u0447\u0456 \u043c\u0435\u043d\u0448\u0435 \u043a\u0430\u043b\u043e\u0440\u0456\u0439, \u043d\u0456\u0436 \u043e\u0440\u0438\u0433\u0456\u043d\u0430\u043b. \u0412\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u043d\u0430\u0441\u043e\u043b\u043e\u0434\u0436\u0443\u0432\u0430\u0442\u0438\u0441\u044f \u0441\u043e\u043b\u043e\u0434\u043a\u0438\u043c \u0441\u043c\u0430\u043a\u043e\u043c \u0434\u0435\u0441\u0435\u0440\u0442\u0443 \u0431\u0435\u0437 \u0433\u0456\u043b\u044c\u0434\u0456\u0457 \u0456 \u043d\u0435 \u0442\u0443\u0440\u0431\u0443\u0432\u0430\u0442\u0438\u0441\u044f \u043f\u0440\u043e \u0441\u0432\u043e\u044e \u0444\u0456\u0433\u0443\u0440\u0443.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"4_%D0%9D%D0%B5_%D0%B7%D0%B0%D0%B1%D1%83%D0%B2%D0%B0%D0%B9%D1%82%D0%B5_%D0%BF%D1%80%D0%BE_%D0%B1%D1%96%D0%BB%D0%BE%D0%BA\"><\/span>4. \u041d\u0435 \u0437\u0430\u0431\u0443\u0432\u0430\u0439\u0442\u0435 \u043f\u0440\u043e \u0431\u0456\u043b\u043e\u043a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/prot-1-843x1124.jpg\" alt=\"\u042f\u043a \u0437\u0431\u0456\u043b\u044c\u0448\u0438\u0442\u0438 \u0432\u043c\u0456\u0441\u0442 \u0431\u0456\u043b\u043a\u0430 \u0432 \u0457\u0436\u0456\" class=\"wp-image-205130\" title=\"\u042f\u043a \u0437\u0431\u0456\u043b\u044c\u0448\u0438\u0442\u0438 \u0432\u043c\u0456\u0441\u0442 \u0431\u0456\u043b\u043a\u0430 \u0432 \u0457\u0436\u0456\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-1537x2048.jpg 1537w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0411\u0456\u043b\u043e\u043a &#8211; \u0446\u0435 \u043c\u0430\u043a\u0440\u043e\u0435\u043b\u0435\u043c\u0435\u043d\u0442, \u044f\u043a\u0438\u043c \u0431\u0456\u043b\u044c\u0448\u0456\u0441\u0442\u044c \u0434\u0435\u0441\u0435\u0440\u0442\u0456\u0432 \u043d\u0435 \u043d\u0430\u0441\u0438\u0447\u0435\u043d\u0456. \u0410 \u0448\u043a\u043e\u0434\u0430, \u0430\u0434\u0436\u0435 \u0432\u0456\u043d \u043c\u0430\u0454 <strong>\u043d\u0430\u0439\u0432\u0438\u0449\u0438\u0439 \u0442\u0435\u043f\u043b\u043e\u0432\u0438\u0439 \u0435\u0444\u0435\u043a\u0442 &#8211; \u0431\u043b\u0438\u0437\u044c\u043a\u043e 20-30%.<\/strong> \u0426\u0435 \u0435\u043d\u0435\u0440\u0433\u0456\u044f, \u044f\u043a\u0443 \u043e\u0440\u0433\u0430\u043d\u0456\u0437\u043c \u043f\u043e\u0432\u0438\u043d\u0435\u043d \u0432\u0438\u0442\u0440\u0430\u0442\u0438\u0442\u0438 \u043d\u0430 \u043f\u0435\u0440\u0435\u0440\u043e\u0431\u043a\u0443 \u043c\u0430\u043a\u0440\u043e\u0435\u043b\u0435\u043c\u0435\u043d\u0442\u0430. \u0417\u0456 100 \u043a\u043a\u0430\u043b \u0432 \u043e\u0440\u0433\u0430\u043d\u0456\u0437\u043c \u0437\u0430\u0441\u0432\u043e\u044e\u0454\u0442\u044c\u0441\u044f \u043b\u0438\u0448\u0435 \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u043d\u043e 70-80 \u043a\u043a\u0430\u043b \u0432 \u0437\u0430\u043b\u0435\u0436\u043d\u043e\u0441\u0442\u0456 \u0432\u0456\u0434 \u0442\u0438\u043f\u0443 \u043e\u0442\u0440\u0438\u043c\u0430\u043d\u043e\u0433\u043e \u0431\u0456\u043b\u043a\u0430. \u0414\u043b\u044f \u043f\u043e\u0440\u0456\u0432\u043d\u044f\u043d\u043d\u044f, \u0442\u0435\u043f\u043b\u043e\u0432\u0438\u0439 \u0435\u0444\u0435\u043a\u0442 \u0432\u0443\u0433\u043b\u0435\u0432\u043e\u0434\u0456\u0432 \u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u044c <strong>\u0431\u043b\u0438\u0437\u044c\u043a\u043e 5-10%, \u0430 \u0436\u0438\u0440\u0456\u0432 &#8211; 0-3%<\/strong>. [4]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u042f\u043a\u0449\u043e \u0432\u0430\u0448 \u0434\u0435\u0441\u0435\u0440\u0442 \u043c\u0456\u0441\u0442\u0438\u0442\u044c \u0431\u0456\u043b\u044c\u0448\u0443 \u043a\u0456\u043b\u044c\u043a\u0456\u0441\u0442\u044c \u0431\u0456\u043b\u043a\u0430, \u0439\u043e\u0433\u043e \u043c\u043e\u0436\u043d\u0430 <strong>\u0441\u043c\u0456\u043b\u0438\u0432\u043e \u0432\u0432\u0430\u0436\u0430\u0442\u0438 \u0437\u0431\u0430\u043b\u0430\u043d\u0441\u043e\u0432\u0430\u043d\u0438\u043c \u043f\u0435\u0440\u0435\u043a\u0443\u0441\u043e\u043c<\/strong>, \u044f\u043a\u0438\u043c \u0432\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u043d\u0430\u0441\u043e\u043b\u043e\u0434\u0436\u0443\u0432\u0430\u0442\u0438\u0441\u044f \u043f\u0440\u0430\u043a\u0442\u0438\u0447\u043d\u043e \u0449\u043e\u0434\u043d\u044f. \u042f\u043a \u0436\u0435 \u043c\u043e\u0436\u043d\u0430 \u0434\u043e\u0434\u0430\u0442\u0438 \u0431\u0456\u043b\u043e\u043a \u0434\u043e \u0434\u0435\u0441\u0435\u0440\u0442\u0456\u0432? \u041f\u0435\u0440\u0448\u0438\u0439 \u0432\u0430\u0440\u0456\u0430\u043d\u0442 &#8211; <strong>\u0437\u0430\u043c\u0456\u043d\u0438\u0442\u0438 \u0447\u0430\u0441\u0442\u0438\u043d\u0443 \u0431\u043e\u0440\u043e\u0448\u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0457\u043d\u043e\u043c,<\/strong> \u0449\u043e \u0437\u043c\u0435\u043d\u0448\u0438\u0442\u044c \u0432\u043c\u0456\u0441\u0442 \u0432\u0443\u0433\u043b\u0435\u0432\u043e\u0434\u0456\u0432 \u0456 \u0437\u0431\u0456\u043b\u044c\u0448\u0438\u0442\u044c \u0432\u043c\u0456\u0441\u0442 \u0431\u0456\u043b\u043a\u0430. \u041e\u0434\u043d\u0430\u043a \u043d\u0435 \u0432\u0430\u0440\u0442\u043e \u0437\u0430\u043c\u0456\u043d\u044e\u0432\u0430\u0442\u0438 \u0431\u043e\u0440\u043e\u0448\u043d\u043e \u0432 \u0434\u0435\u0441\u0435\u0440\u0442\u0456 \u043f\u043e\u0432\u043d\u0456\u0441\u0442\u044e, \u0446\u0435 \u043c\u043e\u0436\u0435 \u043d\u0435\u0433\u0430\u0442\u0438\u0432\u043d\u043e \u0432\u043f\u043b\u0438\u043d\u0443\u0442\u0438 \u043d\u0430 \u043a\u043e\u043d\u0441\u0438\u0441\u0442\u0435\u043d\u0446\u0456\u044e. \u041e\u043f\u0442\u0438\u043c\u0430\u043b\u044c\u043d\u043e \u0437\u0430\u043c\u0456\u043d\u0438\u0442\u0438 \u0431\u043b\u0438\u0437\u044c\u043a\u043e \u0447\u0432\u0435\u0440\u0442\u0456 \u0431\u043e\u0440\u043e\u0448\u043d\u0430 \u0431\u0456\u043b\u043a\u043e\u043c. \u0412\u0438 \u0442\u0430\u043a\u043e\u0436 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u043e\u0434\u0430\u0442\u0438 \u0431\u0456\u043b\u043e\u043a \u0434\u043e \u0434\u0435\u0441\u0435\u0440\u0442\u0443 \u0432 \u0456\u043d\u0448\u0438\u0439 \u0441\u043f\u043e\u0441\u0456\u0431, \u043d\u0430\u043f\u0440\u0438\u043a\u043b\u0430\u0434, <strong>\u0432\u0438\u043a\u043e\u0440\u0438\u0441\u0442\u043e\u0432\u0443\u044e\u0447\u0438 \u043a\u043e\u043a\u043e\u0441\u043e\u0432\u0435 \u0431\u043e\u0440\u043e\u0448\u043d\u043e \u0430\u0431\u043e \u0431\u043e\u0431\u043e\u0432\u0435<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u042f\u043a\u0449\u043e \u0432\u0438 \u043d\u0435 \u0431\u0435\u0440\u0435\u0442\u0435 \u0443\u0447\u0430\u0441\u0442\u0456 \u0432 \u043f\u0440\u0438\u0433\u043e\u0442\u0443\u0432\u0430\u043d\u043d\u0456 \u0434\u0435\u0441\u0435\u0440\u0442\u0443, \u0430\u043b\u0435 \u0432\u0441\u0435 \u043e\u0434\u043d\u043e \u0445\u043e\u0447\u0435\u0442\u0435 \u043d\u0430\u0441\u043e\u043b\u043e\u0434\u0438\u0442\u0438\u0441\u044f \u043d\u0438\u043c \u0456 \u0432\u043e\u0434\u043d\u043e\u0447\u0430\u0441 \u0434\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u0438 \u0432 \u043e\u0440\u0433\u0430\u043d\u0456\u0437\u043c \u0443\u0441\u0456 \u0442\u0440\u0438 \u043c\u0430\u043a\u0440\u043e\u0435\u043b\u0435\u043c\u0435\u043d\u0442\u0438, \u0437\u0440\u043e\u0431\u0456\u0442\u044c \u0446\u0435 \u0442\u0440\u043e\u0445\u0438 \u0456\u043d\u0430\u043a\u0448\u0435. \u0417\u0430\u043c\u0456\u0441\u0442\u044c \u0446\u0456\u043b\u043e\u0433\u043e \u0434\u0435\u0441\u0435\u0440\u0442\u0443, <strong>\u0441\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0437&#8217;\u0457\u0441\u0442\u0438 \u043b\u0438\u0448\u0435 \u043f\u043e\u043b\u043e\u0432\u0438\u043d\u0443 \u0456 \u0434\u043e\u0434\u0430\u0442\u0438, \u043d\u0430\u043f\u0440\u0438\u043a\u043b\u0430\u0434, \u0441\u0438\u0440.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>\u041f\u043e\u0434\u0438\u0432\u0456\u0442\u044c\u0441\u044f, \u044f\u043a \u0446\u0435 \u043a\u043e\u0440\u0438\u0433\u0443\u0432\u0430\u043d\u043d\u044f \u0432\u043f\u043b\u0438\u0432\u0430\u0454 \u043d\u0430 \u043a\u0456\u043d\u0446\u0435\u0432\u0435 \u0441\u043f\u0456\u0432\u0432\u0456\u0434\u043d\u043e\u0448\u0435\u043d\u043d\u044f \u043c\u0430\u043a\u0440\u043e\u0435\u043b\u0435\u043c\u0435\u043d\u0442\u0456\u0432 \u0456 \u043a\u0430\u043b\u043e\u0440\u0456\u0439:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 \u0433 \u0448\u043e\u043a\u043e\u043b\u0430\u0434\u043d\u043e\u0433\u043e \u043a\u0435\u043a\u0441\u0443<\/strong> \u043c\u0456\u0441\u0442\u0438\u0442\u044c \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u043d\u043e 406 \u043a\u043a\u0430\u043b, 5 \u0433 \u0431\u0456\u043b\u043a\u0456\u0432, 50 \u0433 \u0432\u0443\u0433\u043b\u0435\u0432\u043e\u0434\u0456\u0432 \u0456 20 \u0433 \u0436\u0438\u0440\u0456\u0432<\/li>\n\n\n\n<li><strong>50 \u0433 \u0448\u043e\u043a\u043e\u043b\u0430\u0434\u043d\u043e\u0433\u043e \u043a\u0435\u043a\u0441\u0443 \u0437\u0456 100 \u0433 \u0446\u0443\u043a\u0440\u0443<\/strong> \u043c\u0456\u0441\u0442\u0438\u0442\u044c \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u043d\u043e 265 \u043a\u043a\u0430\u043b, 14 \u0433 \u0431\u0456\u043b\u043a\u0430, 28 \u0433 \u0432\u0443\u0433\u043b\u0435\u0432\u043e\u0434\u0456\u0432, 10 \u0433 \u0436\u0438\u0440\u0456\u0432<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u042f\u043a \u0431\u0430\u0447\u0438\u0442\u0435, \u0432\u0430\u043c \u043d\u0430\u0432\u0456\u0442\u044c \u043d\u0435 \u043f\u043e\u0442\u0440\u0456\u0431\u043d\u043e \u0432\u0456\u0434\u043c\u043e\u0432\u043b\u044f\u0442\u0438 \u0441\u043e\u0431\u0456 \u0432 \u043a\u0430\u043b\u043e\u0440\u0456\u0439\u043d\u0438\u0445 \u0441\u043c\u0430\u043a\u043e\u043b\u0438\u043a\u0430\u0445, \u0456 \u0432\u0438 \u043d\u0430\u0432\u0456\u0442\u044c \u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u0440\u0438\u0433\u043e\u0442\u0443\u0432\u0430\u0442\u0438 \u0437 \u043d\u0438\u0445 \u0434\u043e\u0441\u0438\u0442\u044c \u0437\u0431\u0430\u043b\u0430\u043d\u0441\u043e\u0432\u0430\u043d\u0438\u0439 \u0434\u0435\u0441\u0435\u0440\u0442. \u041f\u043e\u0442\u0440\u0456\u0431\u043d\u043e \u043b\u0438\u0448\u0435 \u043f\u0440\u043e\u0434\u0443\u043c\u0430\u0442\u0438 \u043a\u0456\u043b\u044c\u043a\u0456\u0441\u0442\u044c \u0456 \u043f\u043e\u043f\u043e\u0432\u043d\u0438\u0442\u0438 \u0437\u0430\u043f\u0430\u0441\u0438 \u043d\u0435\u043e\u0431\u0445\u0456\u0434\u043d\u0438\u0445 \u0431\u0456\u043b\u043a\u0456\u0432. <\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"5_%D0%9F%D0%BE%D0%B4%D1%96%D0%BB%D1%96%D1%82%D1%8C%D1%81%D1%8F_%D1%81%D0%B2%D0%BE%D1%94%D1%8E_%D1%97%D0%B6%D0%B5%D1%8E\"><\/span>5. \u041f\u043e\u0434\u0456\u043b\u0456\u0442\u044c\u0441\u044f \u0441\u0432\u043e\u0454\u044e \u0457\u0436\u0435\u044e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u042f\u043a\u0449\u043e \u0432\u0438 \u0439\u0434\u0435\u0442\u0435 \u0434\u043e \u043a\u0430\u0432&#8217;\u044f\u0440\u043d\u0456 \u0437 \u0434\u0440\u0443\u0437\u044f\u043c\u0438, \u0437\u0440\u043e\u0437\u0443\u043c\u0456\u043b\u043e, \u0449\u043e \u0432\u0438 \u043d\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u044e\u0432\u0430\u0442\u0438 \u0441\u043a\u043b\u0430\u0434 \u0434\u0435\u0441\u0435\u0440\u0442\u0443. \u0410\u043b\u0435 \u043d\u0430\u0432\u0456\u0442\u044c \u0443 \u0446\u044c\u043e\u043c\u0443 \u0432\u0438\u043f\u0430\u0434\u043a\u0443 \u043d\u0435 \u0432\u0430\u0440\u0442\u043e <strong>\u0441\u043e\u0431\u0456 \u0432\u0456\u0434\u043c\u043e\u0432\u043b\u044f\u0442\u0438<\/strong>. \u041d\u0430\u043f\u0440\u0438\u043a\u043b\u0430\u0434, \u044f\u043a\u0449\u043e \u0432\u0438 \u0445\u043e\u0447\u0435\u0442\u0435 \u043a\u043b\u0430\u0441\u0438\u0447\u043d\u0438\u0439 \u0447\u0456\u0437\u043a\u0435\u0439\u043a, \u0442\u0456\u0440\u0430\u043c\u0456\u0441\u0443 \u0430\u0431\u043e \u0442\u043e\u0440\u0442 &#8220;\u0417\u0430\u0445\u0435\u0440-\u0442\u043e\u0440\u0442&#8221;, \u043d\u0435\u043c\u0430\u0454 \u0436\u043e\u0434\u043d\u043e\u0457 \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u0438 \u0432 \u0442\u043e\u043c\u0443, <strong>\u0449\u043e\u0431 \u0447\u0430\u0441 \u0432\u0456\u0434 \u0447\u0430\u0441\u0443<\/strong> \u043f\u043e\u0431\u0430\u043b\u0443\u0432\u0430\u0442\u0438 \u0441\u0435\u0431\u0435, \u043d\u0435 \u0441\u043f\u0440\u043e\u0431\u0443\u0432\u0430\u0432\u0448\u0438 \u0431\u0456\u043b\u044c\u0448 \u0437\u0434\u043e\u0440\u043e\u0432\u0443 \u0456 \u043b\u0435\u0433\u043a\u0443 \u0432\u0435\u0440\u0441\u0456\u044e. \u0410\u043b\u0435 \u043c\u0430\u0439\u0442\u0435 \u043d\u0430 \u0443\u0432\u0430\u0437\u0456, \u0449\u043e \u043d\u0430\u0432\u0456\u0442\u044c \u0443 \u043a\u0430\u0444\u0435 \u043d\u0435 \u043e\u0431\u043e\u0432&#8217;\u044f\u0437\u043a\u043e\u0432\u043e \u0437&#8217;\u0457\u0434\u0430\u0442\u0438 \u0432\u0435\u0441\u044c \u0448\u043c\u0430\u0442\u043e\u043a \u0442\u043e\u0440\u0442\u0430 \u0437\u0430 \u0431\u0443\u0434\u044c-\u044f\u043a\u0443 \u0446\u0456\u043d\u0443. \u042f\u043a \u0449\u043e\u0434\u043e \u0442\u043e\u0433\u043e, \u0449\u043e\u0431 \u043f\u043e\u0434\u0456\u043b\u0438\u0442\u0438\u0441\u044f \u043d\u0438\u043c \u0437 \u043a\u0438\u043c\u043e\u0441\u044c. \u042f \u0432\u043f\u0435\u0432\u043d\u0435\u043d\u0430, \u0449\u043e \u0434\u0440\u0443\u0433 \u0442\u0435\u0436 \u0445\u043e\u0442\u0456\u0432 \u0431\u0438 \u043f\u043e\u043b\u0430\u0441\u0443\u0432\u0430\u0442\u0438 \u0434\u0435\u0441\u0435\u0440\u0442\u043e\u043c, \u0456 \u044f\u043a\u0449\u043e \u043a\u043e\u0436\u0435\u043d \u0437 \u0432\u0430\u0441 \u0437&#8217;\u0457\u0441\u0442\u044c \u043b\u0438\u0448\u0435 \u043f\u043e\u043b\u043e\u0432\u0438\u043d\u0443, \u0432\u0438 \u043e\u0431\u0438\u0434\u0432\u0430 \u0437\u0430\u043e\u0449\u0430\u0434\u0438\u0442\u0435 \u043a\u0430\u043b\u043e\u0440\u0456\u0457. \u0412\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u043e\u0432\u0435\u0441\u0442\u0438 \u0446\u0435\u0439 \u0432\u0438\u0434 \u043e\u0431\u043c\u0456\u043d\u0443 \u0434\u043e \u0456\u043d\u0448\u043e\u0457 \u043a\u0440\u0430\u0439\u043d\u043e\u0441\u0442\u0456, <strong>\u043f\u043e\u043f\u0440\u043e\u0441\u0438\u0432\u0448\u0438 \u0441\u0432\u043e\u044e \u0434\u0456\u0432\u0447\u0438\u043d\u0443 \u0430\u0431\u043e \u0445\u043b\u043e\u043f\u0446\u044f \u0437\u0430\u043c\u043e\u0432\u0438\u0442\u0438 \u0434\u0435\u0441\u0435\u0440\u0442, \u0430 \u043f\u043e\u0442\u0456\u043c \u043f\u0440\u043e\u0441\u0442\u043e \u0441\u043a\u0443\u0448\u0442\u0443\u0432\u0430\u0442\u0438 \u0439\u043e\u0433\u043e<\/strong>. \u041f\u0435\u0440\u0448\u0438\u0439 \u0448\u043c\u0430\u0442\u043e\u0447\u043e\u043a \u0437\u0430\u0432\u0436\u0434\u0438 \u043d\u0430\u0439\u043a\u0440\u0430\u0449\u0438\u0439. \u041e\u0434\u043d\u0430\u043a, \u0432\u0438\u043a\u043e\u0440\u0438\u0441\u0442\u043e\u0432\u0443\u044e\u0447\u0438 \u0446\u0435\u0439 \u043c\u0435\u0442\u043e\u0434, \u0432\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u0431\u0443\u0442\u0438 \u043d\u0435 \u0434\u0443\u0436\u0435 \u043f\u043e\u043f\u0443\u043b\u044f\u0440\u043d\u0438\u043c\u0438. \u041d\u0435 \u0432\u0441\u0456 \u043b\u044e\u0431\u043b\u044f\u0442\u044c \u0434\u0456\u043b\u0438\u0442\u0438\u0441\u044f \u0441\u0432\u043e\u0457\u043c \u0434\u0435\u0441\u0435\u0440\u0442\u043e\u043c. [5]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u042f\u043a\u0449\u043e \u0432\u0430\u043c \u043d\u0456 \u0437 \u043a\u0438\u043c \u0440\u043e\u0437\u0434\u0456\u043b\u0438\u0442\u0438 \u0442\u0440\u0430\u043f\u0435\u0437\u0443, \u0430\u043b\u0435 \u0432\u0438 \u043d\u0435 \u0445\u043e\u0447\u0435\u0442\u0435 \u0437&#8217;\u0457\u0441\u0442\u0438 \u0446\u0456\u043b\u0438\u0439 \u0448\u043c\u0430\u0442\u043e\u043a \u0442\u043e\u0440\u0442\u0430, <strong>\u0437&#8217;\u0457\u0436\u0442\u0435 \u043b\u0438\u0448\u0435 \u043f\u043e\u043b\u043e\u0432\u0438\u043d\u0443, \u0430 \u0434\u0440\u0443\u0433\u0443 \u043f\u043e\u043b\u043e\u0432\u0438\u043d\u0443 \u0432\u0456\u0437\u044c\u043c\u0456\u0442\u044c \u0434\u043e\u0434\u043e\u043c\u0443<\/strong>. \u042f\u043a\u0449\u043e \u0432\u0438 \u0437\u0432\u0438\u043a\u043b\u0438 \u0449\u043e\u0434\u043d\u044f \u0457\u0441\u0442\u0438 \u0449\u043e\u0441\u044c \u0441\u043e\u043b\u043e\u0434\u043a\u0435 \u0434\u043e \u043a\u0430\u0432\u0438, \u0432\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u0437&#8217;\u0457\u0441\u0442\u0438 \u0440\u0435\u0448\u0442\u0443 \u0442\u043e\u0440\u0442\u0430 \u043d\u0430\u0441\u0442\u0443\u043f\u043d\u043e\u0433\u043e \u0434\u043d\u044f, \u0437\u0430\u043e\u0449\u0430\u0434\u0438\u0432\u0448\u0438 \u043a\u0430\u043b\u043e\u0440\u0456\u0457, \u0437\u0430\u043c\u0456\u0441\u0442\u044c \u0442\u043e\u0433\u043e, \u0449\u043e\u0431 \u0457\u0441\u0442\u0438 \u0456\u043d\u0448\u0456 \u0441\u043c\u0430\u043a\u043e\u043b\u0438\u043a\u0438 \u0432\u0434\u043e\u043c\u0430.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-1124x749.jpeg\" alt=\"\u042f\u043a \u0457\u0441\u0442\u0438 \u0441\u043e\u043b\u043e\u0434\u043a\u0435 \u0456 \u0445\u0443\u0434\u043d\u0443\u0442\u0438\" class=\"wp-image-205146\" style=\"width:843px;height:562px\" title=\"\u042f\u043a \u0457\u0441\u0442\u0438 \u0441\u043e\u043b\u043e\u0434\u043a\u0435 \u0456 \u0445\u0443\u0434\u043d\u0443\u0442\u0438\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_%D0%9E%D0%B1%D0%B8%D1%80%D0%B0%D0%B9%D1%82%D0%B5_%D0%BD%D0%B8%D0%B7%D1%8C%D0%BA%D0%BE%D0%BA%D0%B0%D0%BB%D0%BE%D1%80%D1%96%D0%B9%D0%BD%D1%96_%D0%B4%D0%B5%D1%81%D0%B5%D1%80%D1%82%D0%B8\"><\/span>6. \u041e\u0431\u0438\u0440\u0430\u0439\u0442\u0435 \u043d\u0438\u0437\u044c\u043a\u043e\u043a\u0430\u043b\u043e\u0440\u0456\u0439\u043d\u0456 \u0434\u0435\u0441\u0435\u0440\u0442\u0438<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041c\u043e\u0436\u043b\u0438\u0432\u043e, \u0432\u0438 \u043d\u0435 \u0437\u0434\u0438\u0432\u0443\u0454\u0442\u0435\u0441\u044f, \u0434\u0456\u0437\u043d\u0430\u0432\u0448\u0438\u0441\u044c, \u0449\u043e <strong>\u0440\u0456\u0437\u043d\u0456 \u0434\u0435\u0441\u0435\u0440\u0442\u0438 \u0432\u0456\u0434\u0440\u0456\u0437\u043d\u044f\u044e\u0442\u044c\u0441\u044f \u0437\u0430 \u043a\u0430\u043b\u043e\u0440\u0456\u0439\u043d\u0456\u0441\u0442\u044e,<\/strong> \u0430 \u0456\u043d\u043e\u0434\u0456 \u043d\u0430\u0432\u0456\u0442\u044c \u043d\u0430 \u0441\u043e\u0442\u043d\u0456 \u043a\u0430\u043b\u043e\u0440\u0456\u0439. \u0410\u043b\u0435 \u044f\u043a \u0434\u0456\u0437\u043d\u0430\u0442\u0438\u0441\u044f, \u044f\u043a\u0438\u0439 \u0434\u0435\u0441\u0435\u0440\u0442 \u0434\u043e\u0434\u0430\u0454 \u043d\u0430\u0439\u043c\u0435\u043d\u0448\u0435 \u0435\u043d\u0435\u0440\u0433\u0456\u0457 \u0434\u043e \u043d\u0430\u0448\u043e\u0433\u043e \u0449\u043e\u0434\u0435\u043d\u043d\u043e\u0433\u043e \u0440\u0430\u0446\u0456\u043e\u043d\u0443?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0421\u043f\u043e\u0447\u0430\u0442\u043a\u0443 \u0441\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0432\u0438\u0437\u043d\u0430\u0447\u0438\u0442\u0438, \u044f\u043a\u0456 \u0434\u0435\u0441\u0435\u0440\u0442\u0438 <strong>\u043d\u0430\u0439\u043b\u0435\u0433\u0448\u0456 \u0437\u0430 \u0432\u0430\u0433\u043e\u044e<\/strong>. \u0414\u0435\u044f\u043a\u0456 \u043a\u043e\u043c\u043f\u0430\u043d\u0456\u0457 \u043d\u0430\u0432\u0456\u0442\u044c \u043f\u0438\u0448\u0443\u0442\u044c \u0432\u0430\u0433\u0443 \u0432 \u0433\u0440\u0430\u043c\u0430\u0445 \u0434\u043b\u044f \u0441\u043e\u043b\u043e\u0434\u043e\u0449\u0456\u0432, \u0449\u043e \u043f\u043e\u043b\u0435\u0433\u0448\u0443\u0454 \u0437\u0430\u0432\u0434\u0430\u043d\u043d\u044f. \u0410\u043b\u0435 \u0432\u0438, \u043d\u0430\u043f\u0435\u0432\u043d\u043e, \u0437 \u043f\u0435\u0440\u0448\u043e\u0433\u043e \u043f\u043e\u0433\u043b\u044f\u0434\u0443 \u043c\u043e\u0436\u0435\u0442\u0435 \u0441\u043a\u0430\u0437\u0430\u0442\u0438, \u0449\u043e \u043c\u0430\u043a\u0430\u0440\u0443\u043d\u0438 \u043c\u0435\u043d\u0448\u0456 \u0456 \u043b\u0435\u0433\u0448\u0456 \u0437\u0430 \u0432\u0430\u0433\u043e\u044e, \u043d\u0456\u0436 \u0448\u043e\u043a\u043e\u043b\u0430\u0434\u043d\u0456 \u0442\u0456\u0441\u0442\u0435\u0447\u043a\u0430. \u0422\u043e\u043c\u0443 \u043d\u0430\u043c\u0430\u0433\u0430\u0439\u0442\u0435\u0441\u044f \u043e\u0431\u0438\u0440\u0430\u0442\u0438 <strong>\u0434\u0435\u0441\u0435\u0440\u0442\u0438<\/strong>, \u044f\u043a\u0456 <strong>\u0432\u0430\u0436\u0430\u0442\u044c &#8220;\u043d\u0430\u0439\u043c\u0435\u043d\u0448\u0435<\/strong>&#8220;. \u041e\u0434\u043d\u0430\u043a \u0441\u043a\u043b\u0430\u0434 \u0442\u0430\u043a\u043e\u0436 \u043c\u0430\u0454 \u0437\u043d\u0430\u0447\u0435\u043d\u043d\u044f. \u041a\u043e\u043b\u0438 \u0439\u0434\u0435\u0442\u044c\u0441\u044f \u043f\u0440\u043e \u0432\u0438\u043f\u0456\u0447\u043a\u0443, \u043d\u0430\u043c\u0430\u0433\u0430\u0439\u0442\u0435\u0441\u044f \u043e\u0431\u0438\u0440\u0430\u0442\u0438 \u0442\u0456, \u0449\u043e \u043c\u0430\u044e\u0442\u044c \u0431\u0456\u0441\u043a\u0432\u0456\u0442\u043d\u0443 \u043e\u0441\u043d\u043e\u0432\u0443. \u0423 \u0457\u0445\u043d\u044c\u043e\u043c\u0443 \u043f\u0440\u0438\u0433\u043e\u0442\u0443\u0432\u0430\u043d\u043d\u0456 \u0432\u0438\u043a\u043e\u0440\u0438\u0441\u0442\u043e\u0432\u0443\u0454\u0442\u044c\u0441\u044f \u043c\u0435\u043d\u0448\u0435 \u0436\u0438\u0440\u0443 (\u0456\u043d\u043e\u0434\u0456 \u0432\u0437\u0430\u0433\u0430\u043b\u0456 \u0431\u0435\u0437 \u0436\u0438\u0440\u0443) \u0456 \u0431\u0456\u043b\u044c\u0448\u0435 \u0432\u0443\u0433\u043b\u0435\u0432\u043e\u0434\u0456\u0432. \u0410 \u043e\u0441\u043a\u0456\u043b\u044c\u043a\u0438 \u0432 \u043e\u0434\u043d\u043e\u043c\u0443 \u0433\u0440\u0430\u043c\u0456 \u0432\u0443\u0433\u043b\u0435\u0432\u043e\u0434\u0456\u0432 \u043c\u0456\u0441\u0442\u0438\u0442\u044c\u0441\u044f <strong>4 \u043a\u043a\u0430\u043b<\/strong>, \u0430 \u0432 \u043e\u0434\u043d\u043e\u043c\u0443 \u0433\u0440\u0430\u043c\u0456 \u0436\u0438\u0440\u0443 &#8211; <strong>9 \u043a\u043a\u0430\u043b<\/strong>, \u043c\u0435\u043d\u0448\u0438\u0439 \u0432\u043c\u0456\u0441\u0442 \u0436\u0438\u0440\u0443 \u043f\u043e\u0437\u0438\u0442\u0438\u0432\u043d\u043e \u0432\u0456\u0434\u043e\u0431\u0440\u0430\u0436\u0430\u0454\u0442\u044c\u0441\u044f \u043d\u0430 \u043a\u0456\u043d\u0446\u0435\u0432\u0456\u0439 \u043a\u0430\u043b\u043e\u0440\u0456\u0439\u043d\u043e\u0441\u0442\u0456. \u0412\u0430\u0436\u043b\u0438\u0432\u0430 \u043d\u0435 \u0442\u0456\u043b\u044c\u043a\u0438 \u043e\u0441\u043d\u043e\u0432\u0430 \u0442\u043e\u0440\u0442\u0430, \u0430 \u0439 \u0442\u0435, \u0449\u043e \u0432 \u043d\u0456\u0439 \u0437\u043d\u0430\u0445\u043e\u0434\u0438\u0442\u044c\u0441\u044f. <strong>\u0412\u0434\u0430\u043b\u0438\u043c \u0432\u0438\u0431\u043e\u0440\u043e\u043c \u043c\u043e\u0436\u0443\u0442\u044c \u0431\u0443\u0442\u0438 \u0440\u0456\u0437\u043d\u043e\u043c\u0430\u043d\u0456\u0442\u043d\u0456 \u0433\u043b\u0430\u0437\u0443\u0440\u0456<\/strong> \u0437 <strong>\u0432\u0435\u0440\u0448\u043a\u043e\u0432\u043e\u0433\u043e \u0441\u0438\u0440\u0443, \u0444\u0440\u0443\u043a\u0442\u0438 \u0430\u0431\u043e \u0436\u0435\u043b\u0430\u0442\u0438\u043d<\/strong>. \u0414\u0435\u0441\u0435\u0440\u0442\u0438 \u0437 \u0432\u0435\u0440\u0448\u043a\u043e\u0432\u0438\u043c \u043c\u0430\u0441\u043b\u043e\u043c, \u0436\u0438\u0440\u043d\u0438\u043c\u0438 \u0432\u0435\u0440\u0448\u043a\u0430\u043c\u0438 \u0430\u0431\u043e \u043f\u0456\u0434\u0441\u043e\u043b\u043e\u0434\u0436\u0435\u043d\u0438\u043c \u0437\u0433\u0443\u0449\u0435\u043d\u0438\u043c \u043c\u043e\u043b\u043e\u043a\u043e\u043c \u043e\u0434\u043d\u043e\u0437\u043d\u0430\u0447\u043d\u043e \u0431\u0456\u043b\u044c\u0448 \u043a\u0430\u043b\u043e\u0440\u0456\u0439\u043d\u0456.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u042f\u043a\u0449\u043e \u0432\u0438 \u043d\u0435 \u0432\u043f\u0435\u0432\u043d\u0435\u043d\u0456, \u0449\u043e \u0432\u0438\u0431\u0440\u0430\u0442\u0438 \u0456 \u0437 \u0447\u043e\u0433\u043e \u0441\u043a\u043b\u0430\u0434\u0430\u044e\u0442\u044c\u0441\u044f \u043e\u043a\u0440\u0435\u043c\u0456 \u0441\u043c\u0430\u043a\u043e\u043b\u0438\u043a\u0438, <strong>\u043d\u0435 \u0431\u0456\u0439\u0442\u0435\u0441\u044f \u0437\u0430\u043f\u0438\u0442\u0430\u0442\u0438<\/strong>. \u041e\u0431\u0441\u043b\u0443\u0433\u043e\u0432\u0443\u044e\u0447\u0438\u0439 \u043f\u0435\u0440\u0441\u043e\u043d\u0430\u043b \u043f\u043e\u0432\u0438\u043d\u0435\u043d \u0431\u0443\u0442\u0438 \u043f\u043e\u0456\u043d\u0444\u043e\u0440\u043c\u043e\u0432\u0430\u043d\u0438\u0439 \u043f\u0440\u043e \u0442\u0435, \u0449\u043e \u0432\u043e\u043d\u0438 \u043f\u0440\u043e\u0434\u0430\u044e\u0442\u044c, \u0449\u043e\u0431 \u0432\u0456\u043d \u043c\u0456\u0433 \u0434\u043e\u043f\u043e\u043c\u043e\u0433\u0442\u0438 \u0432\u0430\u043c \u0432\u0438\u0431\u0440\u0430\u0442\u0438 \u0434\u0435\u0441\u0435\u0440\u0442, \u044f\u043a\u0438\u0439 <strong>\u043d\u0430\u0439\u043a\u0440\u0430\u0449\u0435 \u0432\u0456\u0434\u043f\u043e\u0432\u0456\u0434\u0430\u0454 \u0432\u0430\u0448\u0456\u0439 \u043c\u0435\u0442\u0456<\/strong>. \u0410 \u044f\u043a\u0449\u043e \u0432\u0430\u043c \u0431\u0456\u043b\u044c\u0448\u0435 \u043f\u043e\u0434\u043e\u0431\u0430\u044e\u0442\u044c\u0441\u044f \u0448\u043e\u043a\u043e\u043b\u0430\u0434\u043d\u0456 \u0446\u0443\u043a\u0435\u0440\u043a\u0438, \u0431\u0430\u0442\u043e\u043d\u0447\u0438\u043a\u0438 \u0442\u0430 \u043f\u0435\u0447\u0438\u0432\u043e, \u0446\u0435 \u0449\u0435 \u043f\u0440\u043e\u0441\u0442\u0456\u0448\u0435, \u0430\u0434\u0436\u0435 \u0432\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0456\u0437\u043d\u0430\u0442\u0438\u0441\u044f \u0431\u0456\u043b\u044c\u0448\u0435 \u043f\u0440\u043e \u0456\u043d\u0433\u0440\u0435\u0434\u0456\u0454\u043d\u0442\u0438 \u043d\u0430 \u0443\u043f\u0430\u043a\u043e\u0432\u0446\u0456 \u0456 \u0432\u0438\u0431\u0440\u0430\u0442\u0438 \u0432\u0456\u0434\u043f\u043e\u0432\u0456\u0434\u043d\u0438\u0439 \u0432\u0430\u0440\u0456\u0430\u043d\u0442.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"7_%D0%93%D0%BE%D1%82%D1%83%D0%B9%D1%82%D0%B5_%D1%96%D0%BD%D0%B4%D0%B8%D0%B2%D1%96%D0%B4%D1%83%D0%B0%D0%BB%D1%8C%D0%BD%D1%96_%D0%BF%D0%BE%D1%80%D1%86%D1%96%D1%97_%D0%B7%D0%B0%D0%B7%D0%B4%D0%B0%D0%BB%D0%B5%D0%B3%D1%96%D0%B4%D1%8C\"><\/span>7. \u0413\u043e\u0442\u0443\u0439\u0442\u0435 \u0456\u043d\u0434\u0438\u0432\u0456\u0434\u0443\u0430\u043b\u044c\u043d\u0456 \u043f\u043e\u0440\u0446\u0456\u0457 \u0437\u0430\u0437\u0434\u0430\u043b\u0435\u0433\u0456\u0434\u044c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0426\u044f \u043f\u043e\u0440\u0430\u0434\u0430 \u043e\u0441\u043e\u0431\u043b\u0438\u0432\u043e \u0430\u043a\u0442\u0443\u0430\u043b\u044c\u043d\u0430 \u0434\u043b\u044f \u0442\u0438\u0445, <strong>\u043a\u043e\u043c\u0443 \u0432\u0430\u0436\u043a\u043e \u0432\u0442\u0440\u0438\u043c\u0430\u0442\u0438\u0441\u044c \u0432\u0456\u0434 \u0441\u043e\u043b\u043e\u0434\u043a\u043e\u0433\u043e<\/strong>. \u042f\u043a\u0449\u043e \u0432\u0438 \u0433\u043e\u0442\u0443\u0454\u0442\u0435 \u043b\u0430\u0441\u043e\u0449\u0456 \u0432\u0434\u043e\u043c\u0430, \u043d\u0435\u043c\u0430\u0454 \u0441\u0435\u043d\u0441\u0443 \u0440\u043e\u0431\u0438\u0442\u0438 \u0457\u0445 \u0443 \u0432\u0435\u043b\u0438\u043a\u0438\u0445 \u043a\u0456\u043b\u044c\u043a\u043e\u0441\u0442\u044f\u0445 \u0456 \u0437\u043c\u0443\u0448\u0443\u0432\u0430\u0442\u0438 \u0441\u0435\u0431\u0435 \u0437&#8217;\u0457\u0441\u0442\u0438 \u0457\u0445. \u0412\u0456\u0437\u044c\u043c\u0456\u0442\u044c \u043c\u0435\u043d\u0448\u0443 \u0444\u043e\u0440\u043c\u0443 \u0434\u043b\u044f \u0432\u0438\u043f\u0456\u043a\u0430\u043d\u043d\u044f, \u044f\u043a\u0430 \u0435\u043a\u0432\u0456\u0432\u0430\u043b\u0435\u043d\u0442\u043d\u0430, \u0441\u043a\u0430\u0436\u0456\u043c\u043e, \u0447\u0432\u0435\u0440\u0442\u0456 \u0437\u0432\u0438\u0447\u0430\u0439\u043d\u043e\u0457 \u0444\u043e\u0440\u043c\u0438. \u0426\u0435 \u0434\u0430\u0441\u0442\u044c \u0432\u0430\u043c \u043b\u0438\u0448\u0435 \u043a\u0456\u043b\u044c\u043a\u0430 \u043f\u043e\u0440\u0446\u0456\u0439, \u044f\u043a\u0456 \u0432\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u0430\u0431\u043e \u0440\u043e\u0437\u0434\u0456\u043b\u0438\u0442\u0438 \u043d\u0430 \u043a\u0456\u043b\u044c\u043a\u0430 \u0434\u043d\u0456\u0432, \u0430\u0431\u043e \u0437\u0430\u043c\u043e\u0440\u043e\u0437\u0438\u0442\u0438 \u043d\u0430 \u043d\u0430\u0441\u0442\u0443\u043f\u043d\u0438\u0439 \u0440\u0430\u0437, \u0449\u043e\u0431 \u043f\u0440\u0438\u0431\u043e\u0440\u043a\u0430\u0442\u0438 \u043f\u0435\u0440\u0435\u0457\u0434\u0430\u043d\u043d\u044f. \u0417\u0432\u0456\u0441\u043d\u043e, \u0432\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 <strong>\u043f\u043e\u0434\u0456\u043b\u0438\u0442\u0438\u0441\u044f<\/strong> \u0437 \u0440\u043e\u0434\u0438\u043d\u043e\u044e \u0447\u0438 \u0434\u0440\u0443\u0437\u044f\u043c\u0438.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u041a\u0443\u043f\u043b\u0435\u043d\u0456 \u0441\u043e\u043b\u043e\u0434\u043e\u0449\u0456 \u043c\u043e\u0436\u043d\u0430 \u043f\u0440\u0438\u0433\u043e\u0442\u0443\u0432\u0430\u0442\u0438 \u0442\u0430\u043a \u0441\u0430\u043c\u043e<\/strong>. \u042f\u043a\u0449\u043e \u0432\u0438 \u0432\u0456\u0434\u0447\u0443\u0432\u0430\u0454\u0442\u0435, \u0449\u043e \u043d\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0441\u0435\u0431\u0435 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u044e\u0432\u0430\u0442\u0438, \u0440\u043e\u0437\u043f\u0430\u043a\u0443\u0439\u0442\u0435 \u043f\u0435\u0447\u0438\u0432\u043e \u0456 <strong>\u0437\u0430\u0433\u043e\u0440\u043d\u0456\u0442\u044c \u043a\u043e\u0436\u0435\u043d \u0448\u043c\u0430\u0442\u043e\u0447\u043e\u043a \u043e\u043a\u0440\u0435\u043c\u043e<\/strong> \u0443 \u0444\u043e\u043b\u044c\u0433\u0443, \u043f\u0430\u043f\u0435\u0440\u043e\u0432\u0438\u0439 \u043f\u0430\u043a\u0435\u0442 \u0430\u0431\u043e \u043f\u043e\u0440\u043e\u0436\u043d\u0456\u0439 \u043a\u043e\u043d\u0442\u0435\u0439\u043d\u0435\u0440 \u0437-\u043f\u0456\u0434 \u0430\u0440\u0430\u0445\u0456\u0441\u043e\u0432\u043e\u0433\u043e \u043c\u0430\u0441\u043b\u0430. \u0417&#8217;\u0457\u0432\u0448\u0438 \u043e\u0434\u043d\u0435 \u0437\u0430\u0433\u043e\u0440\u043d\u0443\u0442\u0435 \u043f\u0435\u0447\u0438\u0432\u043e, \u0432\u0438 \u043d\u0435 \u0431\u0443\u0434\u0435\u0442\u0435 \u0432\u0456\u0434\u0447\u0443\u0432\u0430\u0442\u0438, \u0449\u043e \u0432 \u043f\u0430\u0447\u0446\u0456 \u043d\u0430 \u0432\u0430\u0441 \u0447\u0435\u043a\u0430\u0454 \u0449\u0435 \u043e\u0434\u043d\u0435, \u0449\u043e \u0437\u043c\u0443\u0441\u0438\u0442\u044c \u0432\u0430\u0441 \u0437\u0430\u043c\u0438\u0441\u043b\u0438\u0442\u0438\u0441\u044f \u0456 \u0437\u0443\u043f\u0438\u043d\u0438\u0442\u044c \u043d\u0430\u0432&#8217;\u044f\u0437\u043b\u0438\u0432\u0435 \u0431\u0430\u0436\u0430\u043d\u043d\u044f \u0432\u0437\u044f\u0442\u0438 \u0449\u0435 \u043e\u0434\u043d\u0435.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-1124x750.jpg\" alt=\"\u042f\u043a \u043d\u0435 \u043f\u043e\u0433\u043b\u0430\u0434\u0448\u0430\u0442\u0438 \u0432\u0456\u0434 \u0441\u043e\u043b\u043e\u0434\u043a\u043e\u0433\u043e\" class=\"wp-image-205161\" style=\"width:843px;height:563px\" title=\"\u042f\u043a \u043d\u0435 \u043f\u043e\u0433\u043b\u0430\u0434\u0448\u0430\u0442\u0438 \u0432\u0456\u0434 \u0441\u043e\u043b\u043e\u0434\u043a\u043e\u0433\u043e\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"%D0%9F%D1%80%D0%BE_%D1%89%D0%BE_%D0%B2%D0%B0%D1%80%D1%82%D0%BE_%D0%BF%D0%B0%D0%BC%D1%8F%D1%82%D0%B0%D1%82%D0%B8\"><\/span>\u041f\u0440\u043e \u0449\u043e \u0432\u0430\u0440\u0442\u043e \u043f\u0430\u043c&#8217;\u044f\u0442\u0430\u0442\u0438?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u042f\u043a\u0449\u043e \u0432\u0438 \u043d\u0430\u043c\u0430\u0433\u0430\u0454\u0442\u0435\u0441\u044f \u0441\u0445\u0443\u0434\u043d\u0443\u0442\u0438 \u0456 \u0447\u0430\u0441 \u0432\u0456\u0434 \u0447\u0430\u0441\u0443 \u0445\u043e\u0434\u0438\u0442\u0435 \u0437 \u0434\u0440\u0443\u0437\u044f\u043c\u0438 \u043d\u0430 \u0442\u043e\u0440\u0442, \u043d\u0435\u043c\u0430\u0454 \u043f\u0440\u043e \u0449\u043e \u0445\u0432\u0438\u043b\u044e\u0432\u0430\u0442\u0438\u0441\u044f, \u0456 <strong>\u0432\u0430\u043c \u043d\u0435 \u0434\u043e\u0432\u0435\u0434\u0435\u0442\u044c\u0441\u044f \u0442\u0443\u0440\u0431\u0443\u0432\u0430\u0442\u0438\u0441\u044f \u043f\u0440\u043e \u0442\u0435, \u0449\u043e \u0432\u0438 \u043d\u0430\u0431\u0435\u0440\u0435\u0442\u0435 \u0437\u0430\u0439\u0432\u0443 \u0432\u0430\u0433\u0443<\/strong>. \u0410\u043b\u0435 \u044f\u043a\u0449\u043e \u0432\u0438 \u0441\u0442\u0435\u0436\u0438\u0442\u0435 \u0437\u0430 \u0441\u0432\u043e\u0454\u044e \u0432\u0430\u0433\u043e\u044e \u0456 \u0437&#8217;\u044f\u0432\u043b\u044f\u0454\u0442\u0435\u0441\u044f \u0432 \u043a\u0430\u0444\u0435 \u043a\u0456\u043b\u044c\u043a\u0430 \u0440\u0430\u0437\u0456\u0432 \u043d\u0430 \u0442\u0438\u0436\u0434\u0435\u043d\u044c, \u043c\u043e\u0436\u043b\u0438\u0432\u043e, \u043d\u0430\u0441\u0442\u0430\u0432 \u0447\u0430\u0441 \u043f\u0435\u0440\u0435\u0433\u043b\u044f\u043d\u0443\u0442\u0438 \u0441\u0432\u0456\u0439 \u043f\u0456\u0434\u0445\u0456\u0434 \u0434\u043e \u0434\u0435\u0441\u0435\u0440\u0442\u0456\u0432. \u0412\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u0457\u0441\u0442\u0438 \u0441\u043e\u043b\u043e\u0434\u043e\u0449\u0456 \u0449\u043e\u0434\u043d\u044f, \u0456 \u0446\u0435 \u043d\u0435 \u0432\u043f\u043b\u0438\u043d\u0435 \u043d\u0430 \u0432\u0430\u0448\u0443 \u0432\u0430\u0433\u0443, \u0430\u043b\u0435 \u043f\u043e\u0442\u0440\u0456\u0431\u043d\u043e \u0440\u043e\u0431\u0438\u0442\u0438 \u0446\u0435 \u0437 \u0440\u043e\u0437\u0443\u043c\u043e\u043c. \u042f\u043a\u0449\u043e \u0432\u0438 \u0433\u043e\u0442\u0443\u0454\u0442\u0435 \u0441\u043e\u043b\u043e\u0434\u043e\u0449\u0456 \u0432\u0434\u043e\u043c\u0430, <strong>\u0437\u043e\u0441\u0435\u0440\u0435\u0434\u044c\u0442\u0435\u0441\u044f \u043d\u0430 \u0456\u043d\u0433\u0440\u0435\u0434\u0456\u0454\u043d\u0442\u0430\u0445<\/strong>. \u0421\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0437\u0430\u043c\u0456\u043d\u0438\u0442\u0438 \u043f\u0440\u0438\u043d\u0430\u0439\u043c\u043d\u0456 \u0447\u0430\u0441\u0442\u0438\u043d\u0443 \u043c\u0430\u0441\u043b\u0430 \u0456 \u0446\u0443\u043a\u0440\u0443 \u0456 <strong>\u0434\u043e\u0434\u0430\u0442\u0438 \u0437\u0430\u043c\u0456\u0441\u0442\u044c \u043d\u0438\u0445 \u0431\u0456\u043b\u043e\u043a<\/strong>. \u0417\u0430\u043f\u0438\u0442\u0443\u0439\u0442\u0435 \u043f\u0440\u043e \u0441\u043a\u043b\u0430\u0434, \u043d\u0430\u0432\u0456\u0442\u044c \u043a\u043e\u043b\u0438 \u0457\u0441\u0442\u0435 \u0434\u0435\u0441\u0435\u0440\u0442 \u0443 \u0440\u0435\u0441\u0442\u043e\u0440\u0430\u043d\u0456. \u041f\u0440\u0438 \u0446\u044c\u043e\u043c\u0443 \u0437\u0432\u0435\u0440\u0442\u0430\u0439\u0442\u0435 \u0443\u0432\u0430\u0433\u0443 \u043d\u0430 \u0440\u043e\u0437\u043c\u0456\u0440 \u043f\u043e\u0440\u0446\u0456\u0457. \u0420\u043e\u0437\u0434\u0456\u043b\u0456\u0442\u044c \u0431\u0456\u043b\u044c\u0448\u0438\u0439 \u0434\u0435\u0441\u0435\u0440\u0442 \u0437 \u0434\u0440\u0443\u0437\u044f\u043c\u0438 \u0447\u0438 \u043f\u0430\u0440\u0442\u043d\u0435\u0440\u043e\u043c \u0430\u0431\u043e \u0432\u0456\u0437\u044c\u043c\u0456\u0442\u044c \u043f\u043e\u043b\u043e\u0432\u0438\u043d\u0443 \u0434\u043e\u0434\u043e\u043c\u0443. \u0410 \u044f\u043a\u0449\u043e \u0432\u0430\u043c \u0432\u0430\u0436\u043a\u043e \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u044e\u0432\u0430\u0442\u0438 \u0441\u0435\u0431\u0435, \u044f\u043a\u0449\u043e \u0432\u0434\u043e\u043c\u0430 \u0454 \u0441\u043e\u043b\u043e\u0434\u043e\u0449\u0456, \u0441\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0437\u0430\u0437\u0434\u0430\u043b\u0435\u0433\u0456\u0434\u044c \u0440\u043e\u0437\u0434\u0456\u043b\u0438\u0442\u0438 \u0457\u0436\u0443 \u043d\u0430 \u043f\u043e\u0440\u0446\u0456\u0457. \u0421\u043a\u043e\u0440\u0438\u0441\u0442\u0430\u0439\u0442\u0435\u0441\u044f \u0445\u043e\u0447\u0430 \u0431 \u0434\u0435\u044f\u043a\u0438\u043c\u0438 \u0437 \u043d\u0430\u0448\u0438\u0445 \u043f\u043e\u0440\u0430\u0434, \u0456 \u0432\u0438 \u043f\u043e\u0431\u0430\u0447\u0438\u0442\u0435, \u0449\u043e \u0437\u043c\u043e\u0436\u0435\u0442\u0435 \u0440\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u043e \u0431\u0430\u043b\u0443\u0432\u0430\u0442\u0438 \u0441\u0435\u0431\u0435 \u043f\u0435\u0440\u0435\u043a\u0443\u0441\u0430\u043c\u0438, \u043d\u0435 \u0442\u0443\u0440\u0431\u0443\u044e\u0447\u0438\u0441\u044c \u043f\u0440\u043e \u0437\u0431\u0456\u043b\u044c\u0448\u0435\u043d\u043d\u044f \u0432\u0430\u0433\u0438.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0427\u0438 \u0437\u043d\u0430\u0454\u0442\u0435 \u0432\u0438 \u0456\u043d\u0448\u0456 \u0433\u0430\u0440\u0430\u043d\u0442\u043e\u0432\u0430\u043d\u0456 \u0441\u043f\u043e\u0441\u043e\u0431\u0438 \u043d\u0430\u0441\u043e\u043b\u043e\u0434\u0436\u0443\u0432\u0430\u0442\u0438\u0441\u044f \u0441\u043e\u043b\u043e\u0434\u043e\u0449\u0430\u043c\u0438 \u0431\u0435\u0437 \u0448\u043a\u043e\u0434\u0438 \u0434\u043b\u044f \u0444\u0456\u0433\u0443\u0440\u0438? \u041f\u043e\u0434\u0456\u043b\u0456\u0442\u044c\u0441\u044f \u043d\u0438\u043c\u0438 \u0432 \u043a\u043e\u043c\u0435\u043d\u0442\u0430\u0440\u044f\u0445, \u0456, \u043c\u043e\u0436\u043b\u0438\u0432\u043e, \u0432\u0438 \u0437\u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u043e\u043f\u043e\u043c\u043e\u0433\u0442\u0438 \u0456\u043d\u0448\u0438\u043c. <\/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\/sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSweeteners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u042f\u043a\u0449\u043e \u0432\u0438 \u043d\u0430\u043c\u0430\u0433\u0430\u0454\u0442\u0435\u0441\u044f \u0441\u0445\u0443\u0434\u043d\u0443\u0442\u0438 \u0430\u0431\u043e \u043f\u0456\u0434\u0442\u0440\u0438\u043c\u0443\u0432\u0430\u0442\u0438 \u0432\u0430\u0433\u0443, \u0432\u0430\u043c \u043d\u0435 \u043e\u0431\u043e\u0432&#8217;\u044f\u0437\u043a\u043e\u0432\u043e \u0432\u0456\u0434\u043c\u043e\u0432\u043b\u044f\u0442\u0438\u0441\u044f \u0432\u0456\u0434 \u0441\u043e\u043b\u043e\u0434\u043e\u0449\u0456\u0432. \u0412\u0438 \u043d\u0430\u0432\u0456\u0442\u044c \u043c\u043e\u0436\u0435\u0442\u0435 \u0457\u0441\u0442\u0438 \u0457\u0445 \u0449\u043e\u0434\u043d\u044f, \u043d\u0435 \u043d\u0430\u0431\u0438\u0440\u0430\u044e\u0447\u0438 \u043f\u0440\u0438 \u0446\u044c\u043e\u043c\u0443 \u0437\u0430\u0439\u0432\u043e\u0457 \u0432\u0430\u0433\u0438. \u0423 \u0441\u044c\u043e\u0433\u043e\u0434\u043d\u0456\u0448\u043d\u0456\u0439 \u0441\u0442\u0430\u0442\u0442\u0456 \u043c\u0438 \u0440\u043e\u0437\u043f\u043e\u0432\u0456\u043c\u043e, \u044f\u043a \u0446\u0435 \u0437\u0440\u043e\u0431\u0438\u0442\u0438. <\/p>\n","protected":false},"author":100,"featured_media":205192,"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":[8055],"tags":[6964,6844,7300,7360],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-525232","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-harchuvannya-ta-zdorovij-sposib-zhittya","8":"tag-6964","9":"tag-6844","10":"tag-7300","11":"tag-7360","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 \u043f\u043e\u0440\u0430\u0434, \u044f\u043a \u0457\u0441\u0442\u0438 \u0442\u0435, \u0449\u043e \u043f\u043e\u0434\u043e\u0431\u0430\u0454\u0442\u044c\u0441\u044f, \u0456 \u043d\u0435 \u043d\u0430\u0431\u0438\u0440\u0430\u0442\u0438 \u0437\u0430\u0439\u0432\u0443 \u0432\u0430\u0433\u0443 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0412\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u0457\u0441\u0442\u0438 \u0441\u043e\u043b\u043e\u0434\u043a\u0435, \u043d\u0430\u0432\u0456\u0442\u044c \u044f\u043a\u0449\u043e \u0445\u043e\u0447\u0435\u0442\u0435 \u0441\u0445\u0443\u0434\u043d\u0443\u0442\u0438. \u041f\u0440\u043e\u0441\u0442\u043e \u0434\u043e\u0442\u0440\u0438\u043c\u0443\u0439\u0442\u0435\u0441\u044f \u043a\u0456\u043b\u044c\u043a\u043e\u0445 \u043f\u0440\u0438\u043d\u0446\u0438\u043f\u0456\u0432. \u041e\u0441\u044c \u043a\u0456\u043b\u044c\u043a\u0430 \u043f\u043e\u0440\u0430\u0434 \u043f\u0440\u043e \u0442\u0435, \u044f\u043a \u043c\u043e\u0436\u043d\u0430 \u0457\u0441\u0442\u0438 \u0441\u043e\u043b\u043e\u0434\u043e\u0449\u0456 \u0456 \u043d\u0435 \u043d\u0430\u0431\u0438\u0440\u0430\u0442\u0438 \u0432\u0430\u0433\u0443.\" \/>\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.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 \u043f\u043e\u0440\u0430\u0434, \u044f\u043a \u0457\u0441\u0442\u0438 \u0442\u0435, \u0449\u043e \u043f\u043e\u0434\u043e\u0431\u0430\u0454\u0442\u044c\u0441\u044f, \u0456 \u043d\u0435 \u043d\u0430\u0431\u0438\u0440\u0430\u0442\u0438 \u0437\u0430\u0439\u0432\u0443 \u0432\u0430\u0433\u0443 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u0412\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u0457\u0441\u0442\u0438 \u0441\u043e\u043b\u043e\u0434\u043a\u0435, \u043d\u0430\u0432\u0456\u0442\u044c \u044f\u043a\u0449\u043e \u0445\u043e\u0447\u0435\u0442\u0435 \u0441\u0445\u0443\u0434\u043d\u0443\u0442\u0438. \u041f\u0440\u043e\u0441\u0442\u043e \u0434\u043e\u0442\u0440\u0438\u043c\u0443\u0439\u0442\u0435\u0441\u044f \u043a\u0456\u043b\u044c\u043a\u043e\u0445 \u043f\u0440\u0438\u043d\u0446\u0438\u043f\u0456\u0432. \u041e\u0441\u044c \u043a\u0456\u043b\u044c\u043a\u0430 \u043f\u043e\u0440\u0430\u0434 \u043f\u0440\u043e \u0442\u0435, \u044f\u043a \u043c\u043e\u0436\u043d\u0430 \u0457\u0441\u0442\u0438 \u0441\u043e\u043b\u043e\u0434\u043e\u0449\u0456 \u0456 \u043d\u0435 \u043d\u0430\u0431\u0438\u0440\u0430\u0442\u0438 \u0432\u0430\u0433\u0443.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-02-13T13:40:24+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-02-13T13:40:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/uk\/wp-content\/uploads\/2020\/12\/feature-4.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=\"Simona Svobodov\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=\"Simona Svobodov\u00e1\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"7 \u043f\u043e\u0440\u0430\u0434, \u044f\u043a \u0457\u0441\u0442\u0438 \u0442\u0435, \u0449\u043e \u043f\u043e\u0434\u043e\u0431\u0430\u0454\u0442\u044c\u0441\u044f, \u0456 \u043d\u0435 \u043d\u0430\u0431\u0438\u0440\u0430\u0442\u0438 \u0437\u0430\u0439\u0432\u0443 \u0432\u0430\u0433\u0443\",\"datePublished\":\"2024-02-13T13:40:24+00:00\",\"dateModified\":\"2024-02-13T13:40:26+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/\"},\"wordCount\":2150,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/feature-4.png\",\"keywords\":[\"\u0437\u0430\u043c\u0456\u043d\u043d\u0438\u043a\u0438 \u0446\u0443\u043a\u0440\u0443\",\"\u043c\u0430\u043a\u0440\u043e\u0435\u043b\u0435\u043c\u0435\u043d\u0442\u0438\",\"\u0441\u043d\u0435\u043a\u0438\",\"\u0445\u0430\u0440\u0447\u0443\u0432\u0430\u043d\u043d\u044f\"],\"articleSection\":[\"\u0425\u0430\u0440\u0447\u0443\u0432\u0430\u043d\u043d\u044f \u0442\u0430 \u0437\u0434\u043e\u0440\u043e\u0432\u0438\u0439 \u0441\u043f\u043e\u0441\u0456\u0431 \u0436\u0438\u0442\u0442\u044f\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/\",\"url\":\"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/\",\"name\":\"7 \u043f\u043e\u0440\u0430\u0434, \u044f\u043a \u0457\u0441\u0442\u0438 \u0442\u0435, \u0449\u043e \u043f\u043e\u0434\u043e\u0431\u0430\u0454\u0442\u044c\u0441\u044f, \u0456 \u043d\u0435 \u043d\u0430\u0431\u0438\u0440\u0430\u0442\u0438 \u0437\u0430\u0439\u0432\u0443 \u0432\u0430\u0433\u0443 - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/feature-4.png\",\"datePublished\":\"2024-02-13T13:40:24+00:00\",\"dateModified\":\"2024-02-13T13:40:26+00:00\",\"description\":\"\u0412\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u0457\u0441\u0442\u0438 \u0441\u043e\u043b\u043e\u0434\u043a\u0435, \u043d\u0430\u0432\u0456\u0442\u044c \u044f\u043a\u0449\u043e \u0445\u043e\u0447\u0435\u0442\u0435 \u0441\u0445\u0443\u0434\u043d\u0443\u0442\u0438. \u041f\u0440\u043e\u0441\u0442\u043e \u0434\u043e\u0442\u0440\u0438\u043c\u0443\u0439\u0442\u0435\u0441\u044f \u043a\u0456\u043b\u044c\u043a\u043e\u0445 \u043f\u0440\u0438\u043d\u0446\u0438\u043f\u0456\u0432. \u041e\u0441\u044c \u043a\u0456\u043b\u044c\u043a\u0430 \u043f\u043e\u0440\u0430\u0434 \u043f\u0440\u043e \u0442\u0435, \u044f\u043a \u043c\u043e\u0436\u043d\u0430 \u0457\u0441\u0442\u0438 \u0441\u043e\u043b\u043e\u0434\u043e\u0449\u0456 \u0456 \u043d\u0435 \u043d\u0430\u0431\u0438\u0440\u0430\u0442\u0438 \u0432\u0430\u0433\u0443.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/feature-4.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/feature-4.png\",\"width\":1200,\"height\":628,\"caption\":\"7 tip\u016f, jak mlsat a nep\u0159ib\u00edrat\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"7 \u043f\u043e\u0440\u0430\u0434, \u044f\u043a \u0457\u0441\u0442\u0438 \u0442\u0435, \u0449\u043e \u043f\u043e\u0434\u043e\u0431\u0430\u0454\u0442\u044c\u0441\u044f, \u0456 \u043d\u0435 \u043d\u0430\u0431\u0438\u0440\u0430\u0442\u0438 \u0437\u0430\u0439\u0432\u0443 \u0432\u0430\u0433\u0443\"}]},{\"@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\/680bf44f1718322327563d45611c3dda\",\"name\":\"Simona Svobodov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"caption\":\"Simona Svobodov\u00e1\"},\"description\":\"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"7 \u043f\u043e\u0440\u0430\u0434, \u044f\u043a \u0457\u0441\u0442\u0438 \u0442\u0435, \u0449\u043e \u043f\u043e\u0434\u043e\u0431\u0430\u0454\u0442\u044c\u0441\u044f, \u0456 \u043d\u0435 \u043d\u0430\u0431\u0438\u0440\u0430\u0442\u0438 \u0437\u0430\u0439\u0432\u0443 \u0432\u0430\u0433\u0443 - GymBeam Blog","description":"\u0412\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u0457\u0441\u0442\u0438 \u0441\u043e\u043b\u043e\u0434\u043a\u0435, \u043d\u0430\u0432\u0456\u0442\u044c \u044f\u043a\u0449\u043e \u0445\u043e\u0447\u0435\u0442\u0435 \u0441\u0445\u0443\u0434\u043d\u0443\u0442\u0438. \u041f\u0440\u043e\u0441\u0442\u043e \u0434\u043e\u0442\u0440\u0438\u043c\u0443\u0439\u0442\u0435\u0441\u044f \u043a\u0456\u043b\u044c\u043a\u043e\u0445 \u043f\u0440\u0438\u043d\u0446\u0438\u043f\u0456\u0432. \u041e\u0441\u044c \u043a\u0456\u043b\u044c\u043a\u0430 \u043f\u043e\u0440\u0430\u0434 \u043f\u0440\u043e \u0442\u0435, \u044f\u043a \u043c\u043e\u0436\u043d\u0430 \u0457\u0441\u0442\u0438 \u0441\u043e\u043b\u043e\u0434\u043e\u0449\u0456 \u0456 \u043d\u0435 \u043d\u0430\u0431\u0438\u0440\u0430\u0442\u0438 \u0432\u0430\u0433\u0443.","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.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/","og_type":"article","og_title":"7 \u043f\u043e\u0440\u0430\u0434, \u044f\u043a \u0457\u0441\u0442\u0438 \u0442\u0435, \u0449\u043e \u043f\u043e\u0434\u043e\u0431\u0430\u0454\u0442\u044c\u0441\u044f, \u0456 \u043d\u0435 \u043d\u0430\u0431\u0438\u0440\u0430\u0442\u0438 \u0437\u0430\u0439\u0432\u0443 \u0432\u0430\u0433\u0443 - GymBeam Blog","og_description":"\u0412\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u0457\u0441\u0442\u0438 \u0441\u043e\u043b\u043e\u0434\u043a\u0435, \u043d\u0430\u0432\u0456\u0442\u044c \u044f\u043a\u0449\u043e \u0445\u043e\u0447\u0435\u0442\u0435 \u0441\u0445\u0443\u0434\u043d\u0443\u0442\u0438. \u041f\u0440\u043e\u0441\u0442\u043e \u0434\u043e\u0442\u0440\u0438\u043c\u0443\u0439\u0442\u0435\u0441\u044f \u043a\u0456\u043b\u044c\u043a\u043e\u0445 \u043f\u0440\u0438\u043d\u0446\u0438\u043f\u0456\u0432. \u041e\u0441\u044c \u043a\u0456\u043b\u044c\u043a\u0430 \u043f\u043e\u0440\u0430\u0434 \u043f\u0440\u043e \u0442\u0435, \u044f\u043a \u043c\u043e\u0436\u043d\u0430 \u0457\u0441\u0442\u0438 \u0441\u043e\u043b\u043e\u0434\u043e\u0449\u0456 \u0456 \u043d\u0435 \u043d\u0430\u0431\u0438\u0440\u0430\u0442\u0438 \u0432\u0430\u0433\u0443.","og_url":"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/","og_site_name":"GymBeam Blog","article_published_time":"2024-02-13T13:40:24+00:00","article_modified_time":"2024-02-13T13:40:26+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/uk\/wp-content\/uploads\/2020\/12\/feature-4.png","type":"image\/png"}],"author":"Simona Svobodov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Simona Svobodov\u00e1"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/#article","isPartOf":{"@id":"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/"},"author":{"name":"Simona Svobodov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda"},"headline":"7 \u043f\u043e\u0440\u0430\u0434, \u044f\u043a \u0457\u0441\u0442\u0438 \u0442\u0435, \u0449\u043e \u043f\u043e\u0434\u043e\u0431\u0430\u0454\u0442\u044c\u0441\u044f, \u0456 \u043d\u0435 \u043d\u0430\u0431\u0438\u0440\u0430\u0442\u0438 \u0437\u0430\u0439\u0432\u0443 \u0432\u0430\u0433\u0443","datePublished":"2024-02-13T13:40:24+00:00","dateModified":"2024-02-13T13:40:26+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/"},"wordCount":2150,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/feature-4.png","keywords":["\u0437\u0430\u043c\u0456\u043d\u043d\u0438\u043a\u0438 \u0446\u0443\u043a\u0440\u0443","\u043c\u0430\u043a\u0440\u043e\u0435\u043b\u0435\u043c\u0435\u043d\u0442\u0438","\u0441\u043d\u0435\u043a\u0438","\u0445\u0430\u0440\u0447\u0443\u0432\u0430\u043d\u043d\u044f"],"articleSection":["\u0425\u0430\u0440\u0447\u0443\u0432\u0430\u043d\u043d\u044f \u0442\u0430 \u0437\u0434\u043e\u0440\u043e\u0432\u0438\u0439 \u0441\u043f\u043e\u0441\u0456\u0431 \u0436\u0438\u0442\u0442\u044f"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/","url":"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/","name":"7 \u043f\u043e\u0440\u0430\u0434, \u044f\u043a \u0457\u0441\u0442\u0438 \u0442\u0435, \u0449\u043e \u043f\u043e\u0434\u043e\u0431\u0430\u0454\u0442\u044c\u0441\u044f, \u0456 \u043d\u0435 \u043d\u0430\u0431\u0438\u0440\u0430\u0442\u0438 \u0437\u0430\u0439\u0432\u0443 \u0432\u0430\u0433\u0443 - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/feature-4.png","datePublished":"2024-02-13T13:40:24+00:00","dateModified":"2024-02-13T13:40:26+00:00","description":"\u0412\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u0457\u0441\u0442\u0438 \u0441\u043e\u043b\u043e\u0434\u043a\u0435, \u043d\u0430\u0432\u0456\u0442\u044c \u044f\u043a\u0449\u043e \u0445\u043e\u0447\u0435\u0442\u0435 \u0441\u0445\u0443\u0434\u043d\u0443\u0442\u0438. \u041f\u0440\u043e\u0441\u0442\u043e \u0434\u043e\u0442\u0440\u0438\u043c\u0443\u0439\u0442\u0435\u0441\u044f \u043a\u0456\u043b\u044c\u043a\u043e\u0445 \u043f\u0440\u0438\u043d\u0446\u0438\u043f\u0456\u0432. \u041e\u0441\u044c \u043a\u0456\u043b\u044c\u043a\u0430 \u043f\u043e\u0440\u0430\u0434 \u043f\u0440\u043e \u0442\u0435, \u044f\u043a \u043c\u043e\u0436\u043d\u0430 \u0457\u0441\u0442\u0438 \u0441\u043e\u043b\u043e\u0434\u043e\u0449\u0456 \u0456 \u043d\u0435 \u043d\u0430\u0431\u0438\u0440\u0430\u0442\u0438 \u0432\u0430\u0433\u0443.","breadcrumb":{"@id":"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/feature-4.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/feature-4.png","width":1200,"height":628,"caption":"7 tip\u016f, jak mlsat a nep\u0159ib\u00edrat"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.ua\/blog\/uk\/blog\/7-porad-yak-yisty-te-scho-podobayetsia-i-ne-na\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"7 \u043f\u043e\u0440\u0430\u0434, \u044f\u043a \u0457\u0441\u0442\u0438 \u0442\u0435, \u0449\u043e \u043f\u043e\u0434\u043e\u0431\u0430\u0454\u0442\u044c\u0441\u044f, \u0456 \u043d\u0435 \u043d\u0430\u0431\u0438\u0440\u0430\u0442\u0438 \u0437\u0430\u0439\u0432\u0443 \u0432\u0430\u0433\u0443"}]},{"@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\/680bf44f1718322327563d45611c3dda","name":"Simona Svobodov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","caption":"Simona Svobodov\u00e1"},"description":"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.","url":"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/525232","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\/100"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=525232"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/525232\/revisions"}],"predecessor-version":[{"id":526575,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/525232\/revisions\/526575"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/205192"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=525232"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=525232"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=525232"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=525232"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=525232"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}