{"id":542709,"date":"2025-02-25T15:14:49","date_gmt":"2025-02-25T14:14:49","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=542709"},"modified":"2025-02-25T15:14:53","modified_gmt":"2025-02-25T14:14:53","slug":"uprajneniq-za-sedalishte-koito-triabva-da-opitate-v-uiuta-na-doma","status":"publish","type":"post","link":"https:\/\/gymbeam.bg\/blog\/uprajneniq-za-sedalishte-koito-triabva-da-opitate-v-uiuta-na-doma\/","title":{"rendered":"\u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u043a\u0440\u0430\u043a\u0430 \u0438 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435 \u0443 \u0434\u043e\u043c\u0430: 14 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0442\u0435\u043b\u0435\u0441\u043d\u043e \u0442\u0435\u0433\u043b\u043e"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.bg\/blog\/uprajneniq-za-sedalishte-koito-triabva-da-opitate-v-uiuta-na-doma\/#%D0%9A%D0%B0%D0%BA_%D0%B4%D0%B0_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%B0%D1%82%D0%B5_%D0%B4%D1%83%D0%BF%D0%B5%D1%82%D0%BE_%D0%B8_%D0%BA%D1%80%D0%B0%D0%BA%D0%B0%D1%82%D0%B0_%D1%81%D0%B8_%D1%81_%D0%BF%D0%BE%D0%BC%D0%BE%D1%89%D1%82%D0%B0_%D0%BD%D0%B0_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D1%81_%D1%82%D0%B5%D0%BB%D0%B5%D1%81%D0%BD%D0%BE_%D1%82%D0%B5%D0%B3%D0%BB%D0%BE\" title=\"\u041a\u0430\u043a \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0434\u0443\u043f\u0435\u0442\u043e \u0438 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438 \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0442\u0435\u043b\u0435\u0441\u043d\u043e \u0442\u0435\u0433\u043b\u043e?\">\u041a\u0430\u043a \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0434\u0443\u043f\u0435\u0442\u043e \u0438 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438 \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0442\u0435\u043b\u0435\u0441\u043d\u043e \u0442\u0435\u0433\u043b\u043e?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.bg\/blog\/uprajneniq-za-sedalishte-koito-triabva-da-opitate-v-uiuta-na-doma\/#14_%D0%BD%D0%B0%D0%B9-%D0%B4%D0%BE%D0%B1%D1%80%D0%B8_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D0%B7%D0%B0_%D0%BA%D1%80%D0%B0%D0%BA%D0%B0_%D0%B8_%D0%B4%D1%83%D0%BF%D0%B5_%D1%81_%D1%82%D0%B5%D0%BB%D0%B5%D1%81%D0%BD%D0%BE_%D1%82%D0%B5%D0%B3%D0%BB%D0%BE\" title=\"14 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043a\u0440\u0430\u043a\u0430 \u0438 \u0434\u0443\u043f\u0435 \u0441 \u0442\u0435\u043b\u0435\u0441\u043d\u043e \u0442\u0435\u0433\u043b\u043e\">14 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043a\u0440\u0430\u043a\u0430 \u0438 \u0434\u0443\u043f\u0435 \u0441 \u0442\u0435\u043b\u0435\u0441\u043d\u043e \u0442\u0435\u0433\u043b\u043e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.bg\/blog\/uprajneniq-za-sedalishte-koito-triabva-da-opitate-v-uiuta-na-doma\/#%D0%9F%D1%80%D0%B8%D0%BC%D0%B5%D1%80%D0%BD%D0%B0_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B0_%D0%B7%D0%B0_%D0%B4%D1%83%D0%BF%D0%B5_%D0%B8_%D0%BA%D1%80%D0%B0%D0%BA%D0%B0_%D0%B1%D0%B5%D0%B7_%D0%B8%D0%B7%D0%BF%D0%BE%D0%BB%D0%B7%D0%B2%D0%B0%D0%BD%D0%B5_%D0%BD%D0%B0_%D0%BE%D0%B1%D0%BE%D1%80%D1%83%D0%B4%D0%B2%D0%B0%D0%BD%D0%B5\" title=\"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0434\u0443\u043f\u0435 \u0438 \u043a\u0440\u0430\u043a\u0430 \u0431\u0435\u0437 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u043d\u0435 \u043d\u0430 \u043e\u0431\u043e\u0440\u0443\u0434\u0432\u0430\u043d\u0435\">\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0434\u0443\u043f\u0435 \u0438 \u043a\u0440\u0430\u043a\u0430 \u0431\u0435\u0437 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u043d\u0435 \u043d\u0430 \u043e\u0431\u043e\u0440\u0443\u0434\u0432\u0430\u043d\u0435<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.bg\/blog\/uprajneniq-za-sedalishte-koito-triabva-da-opitate-v-uiuta-na-doma\/#%D0%9A%D0%B0%D0%BA_%D0%B4%D0%B0_%D0%BD%D0%B0%D0%BF%D1%80%D0%B0%D0%B2%D0%B8%D1%82%D0%B5_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B0_%D0%B7%D0%B0_%D0%B1%D0%B5%D0%B4%D1%80%D0%B0_%D0%B8_%D0%BA%D1%80%D0%B0%D0%BA%D0%B0_%D1%81_%D1%82%D0%B5%D0%BB%D0%B5%D1%81%D0%BD%D0%BE_%D1%82%D0%B5%D0%B3%D0%BB%D0%BE_%D0%B7%D0%B0_%D0%BD%D0%B0%D0%BF%D1%80%D0%B5%D0%B4%D0%BD%D0%B0%D0%BB%D0%B8_%D0%B0%D1%82%D0%BB%D0%B5%D1%82%D0%B8\" title=\"\u041a\u0430\u043a \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0431\u0435\u0434\u0440\u0430 \u0438 \u043a\u0440\u0430\u043a\u0430 \u0441 \u0442\u0435\u043b\u0435\u0441\u043d\u043e \u0442\u0435\u0433\u043b\u043e \u0437\u0430 \u043d\u0430\u043f\u0440\u0435\u0434\u043d\u0430\u043b\u0438 \u0430\u0442\u043b\u0435\u0442\u0438?\">\u041a\u0430\u043a \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0431\u0435\u0434\u0440\u0430 \u0438 \u043a\u0440\u0430\u043a\u0430 \u0441 \u0442\u0435\u043b\u0435\u0441\u043d\u043e \u0442\u0435\u0433\u043b\u043e \u0437\u0430 \u043d\u0430\u043f\u0440\u0435\u0434\u043d\u0430\u043b\u0438 \u0430\u0442\u043b\u0435\u0442\u0438?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.bg\/blog\/uprajneniq-za-sedalishte-koito-triabva-da-opitate-v-uiuta-na-doma\/#%D0%A3%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D0%B7%D0%B0_%D0%B7%D0%B0%D0%B4%D0%BD%D0%B8%D1%82%D0%B5_%D1%87%D0%B0%D1%81%D1%82%D0%B8_%D1%81_%D1%82%D0%B5%D0%BB%D0%B5%D1%81%D0%BD%D0%BE_%D1%82%D0%B5%D0%B3%D0%BB%D0%BE\" title=\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0437\u0430\u0434\u043d\u0438\u0442\u0435 \u0447\u0430\u0441\u0442\u0438 \u0441 \u0442\u0435\u043b\u0435\u0441\u043d\u043e \u0442\u0435\u0433\u043b\u043e\">\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0437\u0430\u0434\u043d\u0438\u0442\u0435 \u0447\u0430\u0441\u0442\u0438 \u0441 \u0442\u0435\u043b\u0435\u0441\u043d\u043e \u0442\u0435\u0433\u043b\u043e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.bg\/blog\/uprajneniq-za-sedalishte-koito-triabva-da-opitate-v-uiuta-na-doma\/#%D0%9D%D0%B0%D0%BA%D1%8A%D0%B4%D0%B5_%D0%B4%D0%B0_%D0%BF%D1%80%D0%BE%D0%B4%D1%8A%D0%BB%D0%B6%D0%B8%D1%82%D0%B5\" title=\"\u041d\u0430\u043a\u044a\u0434\u0435 \u0434\u0430 \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0438\u0442\u0435?\">\u041d\u0430\u043a\u044a\u0434\u0435 \u0434\u0430 \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0438\u0442\u0435?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.bg\/blog\/uprajneniq-za-sedalishte-koito-triabva-da-opitate-v-uiuta-na-doma\/#%D0%9A%D0%B0%D0%BA%D0%B2%D0%B8_%D1%81%D0%B0_%D0%BE%D1%81%D0%BD%D0%BE%D0%B2%D0%BD%D0%B8%D1%82%D0%B5_%D0%B8%D0%B7%D0%B2%D0%BE%D0%B4%D0%B8\" title=\"\u041a\u0430\u043a\u0432\u0438 \u0441\u0430 \u043e\u0441\u043d\u043e\u0432\u043d\u0438\u0442\u0435 \u0438\u0437\u0432\u043e\u0434\u0438?\">\u041a\u0430\u043a\u0432\u0438 \u0441\u0430 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\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0442\u0435\u043b\u0435\u0441\u043d\u043e \u0442\u0435\u0433\u043b\u043e, \u043a\u043e\u0438\u0442\u043e \u0449\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0430\u0442 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 <strong>\u0437\u0430\u043a\u0440\u044a\u0433\u043b\u0435\u043d\u043e \u0434\u0443\u043f\u0435 \u0438 \u0441\u0442\u0435\u0433\u043d\u0430\u0442\u0438 \u0431\u0435\u0434\u0440\u0430.<\/strong> \u041d\u0435 \u0435 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e \u0434\u0430 \u0445\u043e\u0434\u0438\u0442\u0435 \u0432\u044a\u0432 \u0444\u0438\u0442\u043d\u0435\u0441\u0430 \u0438\u043b\u0438 \u0434\u0430 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u043a\u0430\u043a\u0432\u0438\u0442\u043e \u0438 \u0434\u0430 \u0431\u0438\u043b\u043e \u0444\u0438\u0442\u043d\u0435\u0441 \u0443\u0440\u0435\u0434\u0438. \u0412\u0441\u0438\u0447\u043a\u043e, \u043e\u0442 \u043a\u043e\u0435\u0442\u043e \u0441\u0435 \u043d\u0443\u0436\u0434\u0430\u0435\u0442\u0435, \u0435 \u043c\u043e\u0442\u0438\u0432\u0430\u0446\u0438\u044f \u0434\u0430 \u0440\u0430\u0431\u043e\u0442\u0438\u0442\u0435 \u0443\u0441\u0438\u043b\u0435\u043d\u043e. \u041a\u0430\u043a\u0442\u043e \u043d\u0430\u0447\u0438\u043d\u0430\u0435\u0449\u0438\u0442\u0435, \u0442\u0430\u043a\u0430 \u0438 \u043d\u0430\u043f\u0440\u0435\u0434\u043d\u0430\u043b\u0438\u0442\u0435 \u0430\u0442\u043b\u0435\u0442\u0438 \u043c\u043e\u0433\u0430\u0442 \u0434\u0430 \u0432\u043a\u043b\u044e\u0447\u0430\u0442 \u0442\u0435\u0437\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0441\u0438, \u043a\u0430\u0442\u043e \u0438\u043c\u0430 \u0432\u044a\u0437\u043c\u043e\u0436\u043d\u043e\u0441\u0442 \u0434\u0430 \u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0442 \u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u043e\u0441\u0442\u0442\u0430 \u0447\u0440\u0435\u0437 \u0434\u043e\u0431\u0430\u0432\u044f\u043d\u0435 \u043d\u0430 \u0442\u0435\u0436\u0435\u0441\u0442, \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440 \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u0434\u044a\u043c\u0431\u0435\u043b\u0438 \u0438\u043b\u0438 \u0441\u044a\u043f\u0440\u043e\u0442\u0438\u0432\u0438\u0442\u0435\u043b\u043d\u0438 \u043b\u0435\u043d\u0442\u0438.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u0421\u0440\u0435\u0434 \u0442\u0435\u0437\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0449\u0435 \u043e\u0442\u043a\u0440\u0438\u0435\u0442\u0435 \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0438 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u0438 \u043d\u0430 \u043a\u043b\u0435\u043a \u0438 \u043d\u0430\u043f\u0430\u0434\u0438, \u043a\u0430\u043a\u0442\u043e \u0438 \u043d\u044f\u043a\u043e\u0438 \u043f\u043e-\u043c\u0430\u043b\u043a\u043e \u0442\u0440\u0430\u0434\u0438\u0446\u0438\u043e\u043d\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f. \u0422\u0435 \u0449\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0430\u0442 \u0434\u0430 \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0438\u0442\u0435 \u0437\u0430\u0434\u043d\u0438\u0442\u0435 \u0447\u0430\u0441\u0442\u0438 \u0438 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438 \u043e\u0442 \u0440\u0430\u0437\u043b\u0438\u0447\u0435\u043d \u0430\u0441\u043f\u0435\u043a\u0442, <strong>\u0430\u043d\u0433\u0430\u0436\u0438\u0440\u0430\u0439\u043a\u0438 \u0446\u044f\u043b\u043e\u0441\u0442\u043d\u043e \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435, \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435\u043b\u043d\u043e \u0442\u0435\u0437\u0438 \u043e\u0442\u043f\u0440\u0435\u0434, \u043e\u0442\u0437\u0430\u0434 \u0438 \u043e\u0442 \u0432\u044a\u0442\u0440\u0435\u0448\u043d\u0430\u0442\u0430 \u0441\u0442\u0440\u0430\u043d\u0430 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430.<\/strong> \u0412 \u043a\u043e\u043c\u0431\u0438\u043d\u0430\u0446\u0438\u044f \u0441 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0438\u0442\u0435 \u043f\u0440\u043e\u043c\u0435\u043d\u0438 \u0432 <a href=\"https:\/\/gymbeam.bg\/blog\/primeren-hranitelen-plan-za-2000-kcal\/\">\u0445\u0440\u0430\u043d\u0435\u043d\u0435\u0442\u043e<\/a> \u0442\u0435\u0437\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043c\u043e\u0433\u0430\u0442 \u0434\u0430 \u0434\u043e\u043f\u0440\u0438\u043d\u0435\u0441\u0430\u0442 \u0437\u0430 \u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430\u043d\u0435, \u0437\u0430\u043a\u0440\u044a\u0433\u043b\u044f\u043d\u0435 \u0438 \u0437\u0430\u0437\u0434\u0440\u0430\u0432\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0434\u0443\u043f\u0435\u0442\u043e \u0432\u0438. \u041e\u0441\u0432\u0435\u043d \u0442\u043e\u0432\u0430 \u0442\u0435 \u0441\u043f\u043e\u043c\u0430\u0433\u0430\u0442 \u0438 \u0437\u0430 \u043d\u0430\u043c\u0430\u043b\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0438\u0437\u043b\u0438\u0448\u043d\u0438\u0442\u0435 \u043c\u0430\u0437\u043d\u0438\u043d\u0438 \u0438 \u0442\u043e\u043d\u0438\u0437\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u0442\u0435\u0437\u0438 \u0441\u043f\u0435\u0446\u0438\u0444\u0438\u0447\u043d\u0438 \u043e\u0431\u043b\u0430\u0441\u0442\u0438, \u043a\u0430\u0442\u043e \u0432\u0438 \u043f\u0440\u0438\u0431\u043b\u0438\u0436\u0430\u0432\u0430\u0442 \u0441 \u0435\u0434\u043d\u0430 \u0441\u0442\u044a\u043f\u043a\u0430 \u043a\u044a\u043c \u043f\u043e\u0441\u0442\u0438\u0433\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0444\u0438\u0442\u043d\u0435\u0441 \u0446\u0435\u043b\u0438\u0442\u0435 \u0432\u0438.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9A%D0%B0%D0%BA_%D0%B4%D0%B0_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%B0%D1%82%D0%B5_%D0%B4%D1%83%D0%BF%D0%B5%D1%82%D0%BE_%D0%B8_%D0%BA%D1%80%D0%B0%D0%BA%D0%B0%D1%82%D0%B0_%D1%81%D0%B8_%D1%81_%D0%BF%D0%BE%D0%BC%D0%BE%D1%89%D1%82%D0%B0_%D0%BD%D0%B0_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D1%81_%D1%82%D0%B5%D0%BB%D0%B5%D1%81%D0%BD%D0%BE_%D1%82%D0%B5%D0%B3%D0%BB%D0%BE\"><\/span>\u041a\u0430\u043a \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0434\u0443\u043f\u0435\u0442\u043e \u0438 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438 \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0442\u0435\u043b\u0435\u0441\u043d\u043e \u0442\u0435\u0433\u043b\u043e?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>\u0414\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0437\u0430\u0434\u043d\u0438\u0442\u0435 \u0441\u0438 \u0447\u0430\u0441\u0442\u0438 \u0438 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438 \u0432\u0441\u0435\u043a\u0438 \u0434\u0435\u043d \u0438\u043b\u0438, \u043e\u0431\u0440\u0430\u0442\u043d\u043e, \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0432\u0435\u0434\u043d\u044a\u0436 \u043d\u0430 \u0434\u0432\u0435 \u0441\u0435\u0434\u043c\u0438\u0446\u0438 \u0432\u0435\u0440\u043e\u044f\u0442\u043d\u043e \u043d\u044f\u043c\u0430 \u0434\u0430 \u0435 \u0438\u0434\u0435\u0430\u043b\u043d\u043e\u0442\u043e \u0440\u0435\u0448\u0435\u043d\u0438\u0435. <strong>\u0417\u0430 \u0434\u0430 \u0441\u0435 \u043e\u043f\u0440\u0430\u0432\u0434\u0430\u044f\u0442 \u0443\u0441\u0438\u043b\u0438\u044f\u0442\u0430 \u0432\u0438 \u0438 \u0434\u0430 \u0432\u0438\u0434\u0438\u0442\u0435 \u0432\u0438\u0434\u0438\u043c\u0438 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438<\/strong>, \u0435 \u0432\u0430\u0436\u043d\u043e \u0434\u0430 \u0441\u0435 <strong>\u043f\u0440\u0438\u0434\u044a\u0440\u0436\u0430\u0442\u0435 \u043a\u044a\u043c \u043d\u044f\u043a\u043e\u043b\u043a\u043e \u043e\u0441\u043d\u043e\u0432\u043d\u0438 \u043f\u0440\u0430\u0432\u0438\u043b\u0430.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li><b><strong>\u041e\u0442 \u0441\u043f\u0438\u0441\u044a\u043a\u0430 \u043f\u043e-\u0434\u043e\u043b\u0443 \u0438\u0437\u0431\u0435\u0440\u0435\u0442\u0435 4-6 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f<\/strong><\/b> \u0438 \u0433\u0438 \u0432\u043a\u043b\u044e\u0447\u0435\u0442\u0435 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0438\u044f \u0441\u0438 \u043f\u043b\u0430\u043d \u0437\u0430 \u043c\u0438\u043d\u0438\u043c\u0443\u043c 4 \u0441\u0435\u0434\u043c\u0438\u0446\u0438. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0437\u0430\u043c\u0435\u043d\u0438\u0442\u0435 \u0432\u0441\u0438\u0447\u043a\u0438 \u0438\u043b\u0438 \u0441\u0430\u043c\u043e \u043d\u044f\u043a\u043e\u0438 \u043e\u0442 \u0442\u044f\u0445 \u0441 \u0434\u0440\u0443\u0433\u0438, \u043a\u0430\u043a\u0442\u043e \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u0437\u0430 \u0434\u043e\u0431\u0440\u0435.<\/li>\n\n\n\n<li><b><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0439\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0437\u0430 \u0437\u0430\u0434\u043d\u0438 \u0447\u0430\u0441\u0442\u0438 \u0438 \u0431\u0435\u0434\u0440\u0430 2-3 \u043f\u044a\u0442\u0438 \u0441\u0435\u0434\u043c\u0438\u0447\u043d\u043e.<\/strong><\/b> \u0417\u0430 \u0434\u0430 \u0441\u0435 \u043e\u0441\u0438\u0433\u0443\u0440\u0438 \u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0432\u044a\u0437\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430\u043d\u0435, \u043c\u0435\u0436\u0434\u0443 \u043e\u0442\u0434\u0435\u043b\u043d\u0438\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0438\u043c\u0430 \u043f\u043e\u043d\u0435 48-\u0447\u0430\u0441\u043e\u0432\u0430 \u043f\u0430\u0443\u0437\u0430.<\/li>\n\n\n\n<li><b><strong>\u0421\u043b\u0435\u0434 2-3 \u0441\u0435\u0434\u043c\u0438\u0446\u0438 \u0443\u0432\u0435\u043b\u0438\u0447\u0435\u0442\u0435 \u0431\u0440\u043e\u044f \u043d\u0430 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f\u0442\u0430 \u0438\u043b\u0438 \u0441\u0435\u0440\u0438\u0438\u0442\u0435 \u0437\u0430 \u0432\u0441\u044f\u043a\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435.<\/strong><\/b><\/li>\n\n\n\n<li><b>\u0412\u0438\u043d\u0430\u0433\u0438 \u0441\u0435 \u0444\u043e\u043a\u0443\u0441\u0438\u0440\u0430\u0439\u0442\u0435 \u0432\u044a\u0440\u0445\u0443 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0430\u0442\u0430 \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435.<\/b><\/li>\n\n\n\n<li><b><strong>\u041a\u043e\u0433\u0430\u0442\u043e \u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u0441\u0435 \u0443\u0432\u0435\u0440\u0435\u0442\u0435, \u0447\u0435 \u043f\u0440\u0435\u043c\u0438\u043d\u0430\u0432\u0430\u0442\u0435 \u043f\u0440\u0435\u0437 \u043f\u044a\u043b\u043d\u0438\u044f \u0434\u0438\u0430\u043f\u0430\u0437\u043e\u043d \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435<\/strong>,<\/b> \u043a\u0430\u0442\u043e \u0441\u044a\u0449\u0435\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e \u043f\u043e\u0434\u0434\u044a\u0440\u0436\u0430\u0442\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0430\u0442\u0430 \u0442\u0435\u0445\u043d\u0438\u043a\u0430. \u0422\u043e\u0432\u0430 \u043f\u043e\u043c\u0430\u0433\u0430 \u0434\u0430 \u0441\u0435 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u043e \u0440\u0430\u0437\u0442\u044f\u0433\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0430 \u0432 \u0442\u0430\u0437\u0438 \u043f\u043e\u0437\u0438\u0446\u0438\u044f, \u043a\u043e\u0435\u0442\u043e \u0435 \u0432\u0430\u0436\u043d\u043e \u0437\u0430 \u043e\u043f\u0442\u0438\u043c\u0430\u043b\u043d\u043e\u0442\u043e \u043c\u0443 \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435.<\/li>\n\n\n\n<li><b><strong>\u0421\u0442\u0440\u0435\u043c\u0435\u0436\u044a\u0442 \u043a\u044a\u043c \u0441\u0435\u043a\u0441\u0438 \u0438\u0437\u0432\u0438\u0432\u043a\u0438 \u0447\u0435\u0441\u0442\u043e \u0432\u043a\u043b\u044e\u0447\u0432\u0430 <\/strong><\/b><a href=\"https:\/\/gymbeam.bg\/blog\/10-saveta-za-zdravoslovno-naddavane-na-teglo\/\"><b><strong>\u043d\u0430\u0442\u0440\u0443\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438<\/strong><\/b><\/a><b> <\/b>\u0438 \u0434\u043e\u0441\u0442\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0437\u0434\u0440\u0430\u0432\u043e\u0441\u043b\u043e\u0432\u0435\u043d \u043f\u0440\u043e\u0446\u0435\u043d\u0442 \u043c\u0430\u0437\u043d\u0438\u043d\u0438 \u0432 \u0442\u044f\u043b\u043e\u0442\u043e. \u0417\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0442\u0430\u0437\u0438 \u0446\u0435\u043b \u043c\u043e\u0436\u0435 \u0434\u0430 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0438 \u0434\u0438\u0435\u0442\u0430 \u0441 \u043e\u043f\u0442\u0438\u043c\u0430\u043b\u043d\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u043d\u0438 \u0432\u0435\u0449\u0435\u0441\u0442\u0432\u0430 \u0438 \u0435\u043d\u0435\u0440\u0433\u0438\u044f, \u043a\u043e\u044f\u0442\u043e \u043c\u043e\u0436\u0435\u0442\u0435 \u043b\u0435\u0441\u043d\u043e \u0434\u0430 \u0438\u0437\u0447\u0438\u0441\u043b\u0438\u0442\u0435 \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u043d\u0430\u0448\u0438\u044f <a href=\"https:\/\/gymbeam.bg\/blog\/lesen-naruchnik-kak-da-izchisliavate-kalorii-i-da-postigate-celite-si\/\">\u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440 \u0437\u0430 \u0435\u043d\u0435\u0440\u0433\u0438\u0435\u043d \u0438 \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u0435\u043d \u043f\u0440\u0438\u0435\u043c<\/a>. <sup><mark>[1-2, 4]<\/mark><\/sup><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u0410\u043a\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u043d\u0430\u0443\u0447\u0438\u0442\u0435 \u043f\u043e\u0432\u0435\u0447\u0435 \u0437\u0430 \u0446\u044f\u043b\u043e\u0441\u0442\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0437\u0430\u0434\u043d\u0438 \u0447\u0430\u0441\u0442\u0438, \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u0438\u043d\u0444\u043e\u0440\u043c\u0430\u0446\u0438\u044f \u0432 \u043d\u0430\u0448\u0430\u0442\u0430 \u0441\u0442\u0430\u0442\u0438\u044f: &#8220;<a href=\"https:\/\/gymbeam.bg\/blog\/8-saveta-kak-da-postignete-perfektno-dupe\/\"><b><strong>\u041a\u0430\u043a \u0434\u0430 \u0441\u0442\u0435\u0433\u043d\u0435\u0442\u0435 \u0438 \u043e\u0444\u043e\u0440\u043c\u0438\u0442\u0435 \u0434\u0443\u043f\u0435\u0442\u043e \u0438 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438<\/strong><\/b><\/a>&#8220;<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-1124x749.png\" alt=\"&#x423;&#x43F;&#x440;&#x430;&#x436;&#x43D;&#x435;&#x43D;&#x438;&#x44F; &#x437;&#x430; &#x437;&#x430;&#x434;&#x43D;&#x438;&#x442;&#x435; &#x447;&#x430;&#x441;&#x442;&#x438;\" class=\"wp-image-517883\" title=\"&#x423;&#x43F;&#x440;&#x430;&#x436;&#x43D;&#x435;&#x43D;&#x438;&#x44F; &#x437;&#x430; &#x437;&#x430;&#x434;&#x43D;&#x438;&#x442;&#x435; &#x447;&#x430;&#x441;&#x442;&#x438;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-2048x1365.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"14_%D0%BD%D0%B0%D0%B9-%D0%B4%D0%BE%D0%B1%D1%80%D0%B8_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D0%B7%D0%B0_%D0%BA%D1%80%D0%B0%D0%BA%D0%B0_%D0%B8_%D0%B4%D1%83%D0%BF%D0%B5_%D1%81_%D1%82%D0%B5%D0%BB%D0%B5%D1%81%D0%BD%D0%BE_%D1%82%D0%B5%D0%B3%D0%BB%D0%BE\"><\/span>14 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043a\u0440\u0430\u043a\u0430 \u0438 \u0434\u0443\u043f\u0435 \u0441 \u0442\u0435\u043b\u0435\u0441\u043d\u043e \u0442\u0435\u0433\u043b\u043e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>\u0417\u0430 \u0432\u0441\u044f\u043a\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0449\u0435 \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 <b><strong>\u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0430\u0442\u0430 \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u0437\u0430 \u043e\u0441\u043d\u043e\u0432\u043d\u0430\u0442\u0430 \u0432\u0435\u0440\u0441\u0438\u044f, \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0439\u043a\u0438 \u0441\u043e\u0431\u0441\u0442\u0432\u0435\u043d\u043e\u0442\u043e \u0441\u0438 \u0442\u0435\u0433\u043b\u043e.<\/strong><\/b> \u0410\u043a\u043e \u0436\u0435\u043b\u0430\u0435\u0442\u0435 \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0441\u0438 \u043f\u043e-\u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a\u0430\u0442\u0435\u043b\u043d\u0430 \u0438 \u0434\u0430 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435 \u0434\u043e\u043f\u044a\u043b\u043d\u0438\u0442\u0435\u043b\u043d\u0430 <a href=\"https:\/\/gymbeam.com\/wearable-body-weights\">\u0442\u0435\u0436\u0435\u0441\u0442<\/a>, \u0437\u0430 \u0432\u0441\u044f\u043a\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0435 \u043f\u0440\u0435\u0434\u0432\u0438\u0434\u0435\u043d\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u043e \u043e\u0431\u043e\u0440\u0443\u0434\u0432\u0430\u043d\u0435. \u041f\u0440\u0435\u0434\u0438 \u0434\u0430 \u0437\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0441\u0438, \u043e\u0441\u0438\u0433\u0443\u0440\u0435\u0442\u0435 \u0446\u044f\u043b\u043e\u0441\u0442\u043d\u0430 \u0437\u0430\u0433\u0440\u044f\u0432\u043a\u0430, \u043a\u0430\u0442\u043e \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440 \u0431\u044f\u0433\u0430\u043d\u0435 \u043d\u0430 \u043c\u044f\u0441\u0442\u043e \u0438\u043b\u0438 <a href=\"https:\/\/gymbeam.com\/metal-jumping-rope-silver-gymbeam.html\">\u0441\u043a\u0430\u0447\u0430\u043d\u0435 \u043d\u0430 \u0432\u044a\u0436\u0435<\/a>. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u0434\u0438\u043d\u0430\u043c\u0438\u0447\u043d\u043e \u0440\u0430\u0437\u0442\u044f\u0433\u0430\u043d\u0435, \u043a\u0430\u0442\u043e \u043d\u0430\u0431\u043b\u0435\u0433\u043d\u0435\u0442\u0435 \u043e\u0441\u043e\u0431\u0435\u043d\u043e \u043d\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. \u041a\u043b\u0435\u043a<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><b><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong><\/b> \u0417\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0441 \u043b\u0435\u043a\u043e \u0440\u0430\u0437\u0434\u0430\u043b\u0435\u0447\u0435\u043d\u0438 \u043a\u0440\u0430\u043a\u0430, \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u0438\u0442\u0435\u043b\u043d\u043e \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435. \u0422\u0435\u0433\u043b\u043e\u0442\u043e \u0432\u0438 \u0435 \u0440\u0430\u0432\u043d\u043e\u043c\u0435\u0440\u043d\u043e \u0440\u0430\u0437\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u043e \u043f\u043e \u0446\u044f\u043b\u0430\u0442\u0430 \u043f\u043e\u0432\u044a\u0440\u0445\u043d\u043e\u0441\u0442 \u043d\u0430 \u0441\u0442\u044a\u043f\u0430\u043b\u0430\u0442\u0430.<\/li>\n\n\n\n<li><b><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong><\/b> \u0412\u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u0438 \u043f\u043b\u0430\u0432\u043d\u043e \u0438\u0437\u043d\u0435\u0441\u0435\u0442\u0435 \u0442\u0430\u0437\u0430 \u0441\u0438 \u043d\u0430\u0437\u0430\u0434 \u0438 \u043d\u0430\u0434\u043e\u043b\u0443, \u0437\u0430 \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043a\u043b\u0435\u043a. \u041e\u0431\u044a\u0440\u043d\u0435\u0442\u0435 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435 \u043d\u0430 \u043f\u043e\u0434\u0434\u044a\u0440\u0436\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0430 \u0441\u0442\u043e\u0439\u043a\u0430 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430, \u0437\u0430 \u0434\u0430 \u0438\u0437\u0431\u0435\u0433\u043d\u0435\u0442\u0435 \u0437\u0430\u043a\u0440\u044a\u0433\u043b\u044f\u043d\u0435 \u0432 \u043b\u0443\u043c\u0431\u0430\u043b\u043d\u0430\u0442\u0430 \u0438 \u0433\u0440\u044a\u0434\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u0440\u044a\u0431\u043d\u0430\u0447\u043d\u0438\u044f \u0441\u0442\u044a\u043b\u0431. \u041a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u0439\u0442\u0435 \u0434\u044a\u043b\u0431\u043e\u0447\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u043a\u043b\u0435\u043a\u0430, \u0437\u0430 \u0434\u0430 \u0437\u0430\u043f\u0430\u0437\u0438\u0442\u0435 \u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u0438\u0442\u0435 \u0438\u0437\u0432\u0438\u0432\u043a\u0438 \u043d\u0430 \u0433\u0440\u044a\u0431\u043d\u0430\u0447\u043d\u0438\u044f \u0441\u0442\u044a\u043b\u0431. \u0423\u0432\u0435\u0440\u0435\u0442\u0435 \u0441\u0435, \u0447\u0435 \u043f\u043e\u0434\u0440\u0430\u0432\u043d\u044f\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u043a\u043e\u043b\u044f\u043d\u043e\u0442\u043e, \u0433\u043b\u0435\u0437\u0435\u043d\u0430 \u0438 \u043f\u0440\u044a\u0441\u0442\u0438\u0442\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u043e\u0441\u0442\u0430\u0432\u0430 \u0432 \u0435\u0434\u043d\u0430 \u0440\u0430\u0432\u043d\u0438\u043d\u0430. \u0418\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u0438 \u0447\u0440\u0435\u0437 \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0438 \u043f\u0440\u0435\u0434\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u043f\u043b\u0430\u0432\u043d\u043e \u0441\u0435 \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u0432 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d\u043e \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435. \u041f\u043e\u0432\u0442\u043e\u0440\u0435\u0442\u0435 \u0442\u043e\u0432\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u0437\u0430 \u043e\u0449\u0435 \u043d\u044f\u043a\u043e\u043b\u043a\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f.<\/li>\n\n\n\n<li><b><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong><\/b> \u0418\u0437\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430, \u043e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u0442\u0430, \u043d\u0430\u0432\u0435\u0436\u0434\u0430\u043d\u0435 \u043d\u0430\u043f\u0440\u0435\u0434, \u0441\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u043d\u0430\u0432\u044a\u0442\u0440\u0435, \u043d\u0435\u0440\u0430\u0432\u043d\u043e\u043c\u0435\u0440\u043d\u043e \u0440\u0430\u0437\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u0438\u0435 \u043d\u0430 \u0442\u0435\u0436\u0435\u0441\u0442\u0442\u0430, \u043f\u0440\u0435\u043c\u0435\u0441\u0442\u0432\u0430\u043d\u0435 \u043d\u0430 \u043f\u0440\u044a\u0441\u0442\u0438\u0442\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0438\u043b\u0438 \u043d\u0430 \u043f\u0435\u0442\u0438\u0442\u0435.<\/li>\n\n\n\n<li><strong>How to Make the Exercise More Challenging With Equipment:<\/strong> Squat with a resistance band above the knees, with an <a href=\"https:\/\/gymbeam.com\/fit-ball-65-cm-gymbeam.html\">exercise ball<\/a> overhead, on a half-ball, wearing a <a href=\"https:\/\/gymbeam.com\/weighted-vest-10-kg-gymbeam.html\">weighted vest<\/a>, using a barbell, <a href=\"https:\/\/gymbeam.com\/adjustable-kettlebell-4-5-18-kg-gymbeam.html\" class=\"ek-link\">kettlebell<\/a>, <a href=\"https:\/\/gymbeam.com\/medicine-ball-gymbeam.html\">medicine ball<\/a>, or <a href=\"https:\/\/gymbeam.com\/water-powerbag-gymbeam.html\" class=\"ek-link\">powerbag<\/a>.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/drep.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x434;&#x430; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430;&#x442;&#x435; &#x43A;&#x43B;&#x435;&#x43A; &#x441; &#x442;&#x435;&#x43B;&#x435;&#x441;&#x43D;&#x43E; &#x442;&#x435;&#x433;&#x43B;&#x43E;?\" class=\"wp-image-517899\" title=\"&#x41A;&#x430;&#x43A; &#x434;&#x430; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430;&#x442;&#x435; &#x43A;&#x43B;&#x435;&#x43A; &#x441; &#x442;&#x435;&#x43B;&#x435;&#x441;&#x43D;&#x43E; &#x442;&#x435;&#x433;&#x43B;&#x43E;?\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">\u0421\u043a\u043e\u043a \u043e\u0442 \u043a\u043b\u0435\u043a<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><b><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong><\/b> \u0417\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0441 \u043b\u0435\u043a\u043e \u0440\u0430\u0437\u0434\u0430\u043b\u0435\u0447\u0435\u043d\u0438 \u043a\u0440\u0430\u043a\u0430, \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u0438\u0442\u0435\u043b\u043d\u043e \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435. \u0422\u0435\u0433\u043b\u043e\u0442\u043e \u0432\u0438 \u0435 \u0440\u0430\u0432\u043d\u043e\u043c\u0435\u0440\u043d\u043e \u0440\u0430\u0437\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u043e \u043f\u043e \u0446\u044f\u043b\u0430\u0442\u0430 \u043f\u043e\u0432\u044a\u0440\u0445\u043d\u043e\u0441\u0442 \u043d\u0430 \u0441\u0442\u044a\u043f\u0430\u043b\u0430\u0442\u0430.<\/li>\n\n\n\n<li><b><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong><\/b> \u0412\u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u0438 \u043f\u043b\u0430\u0432\u043d\u043e \u043f\u0440\u0435\u043c\u0435\u0441\u0442\u0435\u0442\u0435 \u0442\u0430\u0437\u0430 \u0441\u0438 \u043d\u0430\u0437\u0430\u0434 \u0438 \u043d\u0430\u0434\u043e\u043b\u0443, \u0437\u0430 \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043a\u043b\u0435\u043a. \u041a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u0439\u0442\u0435 \u0434\u044a\u043b\u0431\u043e\u0447\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u043a\u043b\u044f\u043a\u0430\u043d\u0435\u0442\u043e, \u0437\u0430 \u0434\u0430 \u0437\u0430\u043f\u0430\u0437\u0438\u0442\u0435 \u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u0430\u0442\u0430 \u0438\u0437\u0432\u0438\u0432\u043a\u0430 \u043d\u0430 \u0433\u0440\u044a\u0431\u043d\u0430\u0447\u043d\u0438\u044f \u0441\u0442\u044a\u043b\u0431. \u0423\u0432\u0435\u0440\u0435\u0442\u0435 \u0441\u0435, \u0447\u0435 \u043a\u043e\u043b\u044f\u043d\u043e\u0442\u043e, \u0433\u043b\u0435\u0437\u0435\u043d\u044a\u0442 \u0438 \u043f\u0440\u044a\u0441\u0442\u0438\u0442\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u043e\u0441\u0442\u0430\u0432\u0430\u0442 \u0432 \u0435\u0434\u043d\u0430 \u0440\u0430\u0432\u043d\u0438\u043d\u0430. \u0418\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u0438 \u0447\u0440\u0435\u0437 \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0438 \u043f\u0440\u0435\u0434\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u0442\u0435 \u0441\u043a\u043e\u043a. \u0412 \u0433\u043e\u0440\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u0432\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0441\u043b\u0435\u0434 \u043a\u043e\u0435\u0442\u043e \u0441\u0435 \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u0432 \u043a\u043b\u0435\u043a \u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u0442\u0435 \u0441\u043a\u043e\u043a\u0430.<\/li>\n\n\n\n<li><b><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong><\/b> \u0418\u0437\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430, \u043e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u0442\u0430, \u043d\u0430\u0432\u0435\u0436\u0434\u0430\u043d\u0435 \u043d\u0430\u043f\u0440\u0435\u0434, \u0441\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u043d\u0430\u0432\u044a\u0442\u0440\u0435, \u043d\u0435\u0440\u0430\u0432\u043d\u043e\u043c\u0435\u0440\u043d\u043e \u0440\u0430\u0437\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u0438\u0435 \u043d\u0430 \u0442\u0435\u0436\u0435\u0441\u0442\u0442\u0430, \u043f\u0440\u0435\u043c\u0435\u0441\u0442\u0432\u0430\u043d\u0435 \u043d\u0430 \u043f\u0440\u044a\u0441\u0442\u0438\u0442\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0438\u043b\u0438 \u043d\u0430 \u043f\u0435\u0442\u0438\u0442\u0435.<\/li>\n\n\n\n<li><b><strong>\u041a\u0430\u043a \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e-\u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a\u0430\u0442\u0435\u043b\u043d\u043e \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u043e\u0431\u043e\u0440\u0443\u0434\u0432\u0430\u043d\u0435:<\/strong><\/b> \u0418\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0439\u0442\u0435 \u043a\u043b\u0435\u043a \u0441\u044a\u0441 \u0441\u043a\u043e\u043a \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 <a href=\"https:\/\/gymbeam.com\/plyobox-wood-plyometric-box-gymbeam.html\">\u043a\u0443\u0442\u0438\u044f<\/a>, \u043f\u043e\u043b\u0443-\u0442\u043e\u043f\u043a\u0430 \u0438\u043b\u0438 \u043f\u0430\u0443\u044a\u0440\u0431\u0430\u0433.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/drep-s-vyskokem.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x434;&#x430; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430;&#x442;&#x435; &#x43A;&#x43B;&#x435;&#x43A; &#x441;&#x44A;&#x441; &#x441;&#x43A;&#x43E;&#x43A;?\" class=\"wp-image-517931\" title=\"&#x41A;&#x430;&#x43A; &#x434;&#x430; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430;&#x442;&#x435; &#x43A;&#x43B;&#x435;&#x43A; &#x441;&#x44A;&#x441; &#x441;&#x43A;&#x43E;&#x43A;?\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">3. \u041a\u043b\u0435\u043a \u0441\u044a\u0441 \u0441\u043a\u043e\u043a \u043d\u0430\u0432\u044a\u0442\u0440\u0435 \u0438 \u043d\u0430\u0432\u044a\u043d<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><b><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong><\/b> \u0417\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0441 \u043b\u0435\u043a\u043e \u0440\u0430\u0437\u0434\u0430\u043b\u0435\u0447\u0435\u043d\u0438 \u043a\u0440\u0430\u043a\u0430, \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u0438\u0442\u0435\u043b\u043d\u043e \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0445\u0430\u043d\u0448\u0430. \u0422\u0435\u0433\u043b\u043e\u0442\u043e \u0432\u0438 \u0435 \u0440\u0430\u0432\u043d\u043e\u043c\u0435\u0440\u043d\u043e \u0440\u0430\u0437\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u043e \u043f\u043e \u0446\u044f\u043b\u0430\u0442\u0430 \u043f\u043e\u0432\u044a\u0440\u0445\u043d\u043e\u0441\u0442 \u043d\u0430 \u0441\u0442\u044a\u043f\u0430\u043b\u0430\u0442\u0430.<\/li>\n\n\n\n<li><b><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong><\/b> \u0412\u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u0438 \u043d\u0430\u043f\u0440\u0430\u0432\u043e \u0441\u043a\u043e\u0447\u0435\u0442\u0435 \u0432 \u043a\u043b\u0435\u043a. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0438\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0438\u0437\u0432\u044a\u0440\u0448\u0435\u0442\u0435 \u0441\u043a\u043e\u043a, \u043a\u0430\u0442\u043e \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u0438 \u0431\u0435\u0434\u0440\u0435\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u0438 \u0441\u0435 \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u0432 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d\u043e \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435. \u041d\u0435\u0437\u0430\u0431\u0430\u0432\u043d\u043e \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0435\u0442\u0435 \u0441\u044a\u0441 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e\u0442\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435.<\/li>\n\n\n\n<li><b><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong><\/b> \u0418\u0437\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430, \u043e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u0442\u0430, \u043d\u0430\u0432\u0435\u0436\u0434\u0430\u043d\u0435 \u043d\u0430\u043f\u0440\u0435\u0434, \u0441\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u043d\u0430\u0432\u044a\u0442\u0440\u0435, \u043d\u0435\u0440\u0430\u0432\u043d\u043e\u043c\u0435\u0440\u043d\u043e \u0440\u0430\u0437\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u0438\u0435 \u043d\u0430 \u0442\u0435\u0436\u0435\u0441\u0442\u0442\u0430, \u043f\u0440\u0435\u043c\u0435\u0441\u0442\u0432\u0430\u043d\u0435 \u043d\u0430 \u043f\u0440\u044a\u0441\u0442\u0438\u0442\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0438\u043b\u0438 \u043d\u0430 \u043f\u0435\u0442\u0438\u0442\u0435.<\/li>\n\n\n\n<li><b><strong>\u041a\u0430\u043a \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e-\u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a\u0430\u0442\u0435\u043b\u043d\u043e \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u043e\u0431\u043e\u0440\u0443\u0434\u0432\u0430\u043d\u0435:<\/strong><\/b> \u0418\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0439\u0442\u0435 \u043a\u043b\u0435\u043a \u0441\u044a\u0441 \u0441\u043a\u043e\u043a \u043d\u0430 <a href=\"https:\/\/gymbeam.com\/fitness-stepper-gymbeam.html\">\u0441\u0442\u0435\u043f\u0435\u0440<\/a> \u0438\u043b\u0438 \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u043f\u0430\u0443\u044a\u0440\u0431\u0430\u0433.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/in-and-out-jumps.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x434;&#x430; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430;&#x442;&#x435; &#x43A;&#x43B;&#x435;&#x43A; &#x441;&#x44A;&#x441; &#x441;&#x43A;&#x43E;&#x43A; &#x43D;&#x430;&#x432;&#x44A;&#x442;&#x440;&#x435; &#x438; &#x43D;&#x430;&#x432;&#x44A;&#x43D;?\" class=\"wp-image-517947\" title=\"&#x41A;&#x430;&#x43A; &#x434;&#x430; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430;&#x442;&#x435; &#x43A;&#x43B;&#x435;&#x43A; &#x441;&#x44A;&#x441; &#x441;&#x43A;&#x43E;&#x43A; &#x43D;&#x430;&#x432;&#x44A;&#x442;&#x440;&#x435; &#x438; &#x43D;&#x430;&#x432;&#x44A;&#x43D;?\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">4. \u041a\u043b\u0435\u043a \u0438 \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><b><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong><\/b> \u0417\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0441 \u043b\u0435\u043a\u043e \u0440\u0430\u0437\u0434\u0430\u043b\u0435\u0447\u0435\u043d\u0438 \u043a\u0440\u0430\u043a\u0430, \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u0438\u0442\u0435\u043b\u043d\u043e \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435. \u0422\u0435\u0433\u043b\u043e\u0442\u043e \u0432\u0438 \u0435 \u0440\u0430\u0432\u043d\u043e\u043c\u0435\u0440\u043d\u043e \u0440\u0430\u0437\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u043e \u043f\u043e \u0446\u044f\u043b\u0430\u0442\u0430 \u043f\u043e\u0432\u044a\u0440\u0445\u043d\u043e\u0441\u0442 \u043d\u0430 \u0441\u0442\u044a\u043f\u0430\u043b\u0430\u0442\u0430.<\/li>\n\n\n\n<li><b><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong><\/b> \u0412\u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u0438 \u043f\u043b\u0430\u0432\u043d\u043e \u043f\u0440\u0435\u043c\u0435\u0441\u0442\u0435\u0442\u0435 \u0442\u0430\u0437\u0430 \u0441\u0438 \u043d\u0430\u0437\u0430\u0434 \u0438 \u043d\u0430\u0434\u043e\u043b\u0443, \u0437\u0430 \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043a\u043b\u0435\u043a. \u0421 \u0438\u0437\u0434\u0438\u0448\u0432\u0430\u043d\u0435 \u0441\u0435 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u043f\u043b\u0430\u0432\u043d\u043e \u0438 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0435\u0434\u0438\u043d\u0438\u044f \u043a\u0440\u0430\u043a. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0433\u043e \u0441\u043f\u0443\u0441\u043d\u0435\u0442\u0435 \u043e\u0431\u0440\u0430\u0442\u043d\u043e, \u043e\u0442\u043d\u043e\u0432\u043e \u043f\u0440\u0438\u043a\u043b\u0435\u043a\u043d\u0435\u0442\u0435 \u0438 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0434\u0440\u0443\u0433\u0438\u044f \u043a\u0440\u0430\u043a. \u041f\u0440\u043e\u0434\u044a\u043b\u0436\u0435\u0442\u0435 \u0441 \u043a\u043b\u0435\u043a\u043e\u0432\u0435\u0442\u0435, \u043a\u0430\u0442\u043e \u0440\u0435\u0434\u0443\u0432\u0430\u0442\u0435 \u043a\u0440\u0430\u043a\u0430\u0442\u0430.<\/li>\n\n\n\n<li><b><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong><\/b> \u0418\u0437\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430, \u043e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u0442\u0430, \u043d\u0430\u0432\u0435\u0436\u0434\u0430\u043d\u0435 \u043d\u0430\u043f\u0440\u0435\u0434, \u0441\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u043d\u0430\u0432\u044a\u0442\u0440\u0435, \u043d\u0435\u0440\u0430\u0432\u043d\u043e\u043c\u0435\u0440\u043d\u043e \u0440\u0430\u0437\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u0438\u0435 \u043d\u0430 \u0442\u0435\u0436\u0435\u0441\u0442\u0442\u0430, \u043f\u0440\u0435\u043c\u0435\u0441\u0442\u0432\u0430\u043d\u0435 \u043d\u0430 \u043f\u0440\u044a\u0441\u0442\u0438\u0442\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0438\u043b\u0438 \u043d\u0430 \u043f\u0435\u0442\u0438\u0442\u0435.<\/li>\n\n\n\n<li><strong>How to Make the Exercise More Challenging With Equipment:<\/strong> Squat with a <a href=\"https:\/\/gymbeam.com\/resistance-band-set-beastpink.html\">resistance band<\/a> above the knees, with a <a href=\"https:\/\/gymbeam.com\/weighted-vest-10-kg-gymbeam.html\">weighted vest<\/a>, kettlebell, <a href=\"https:\/\/gymbeam.com\/slam-ball-gymbeam.html\">slam ball<\/a>, or <a href=\"https:\/\/gymbeam.com\/water-powerbag-gymbeam.html\" class=\"ek-link\">powerbag<\/a>.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/drep-s-unozenim-1.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x43F;&#x440;&#x430;&#x432;&#x438; &#x43A;&#x43B;&#x435;&#x43A; &#x438; &#x43F;&#x43E;&#x432;&#x434;&#x438;&#x433;&#x430;&#x43D;&#x435; &#x43D;&#x430; &#x43A;&#x440;&#x430;&#x43A;&#x430;?\" class=\"wp-image-517915\" title=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x43F;&#x440;&#x430;&#x432;&#x438; &#x43A;&#x43B;&#x435;&#x43A; &#x438; &#x43F;&#x43E;&#x432;&#x434;&#x438;&#x433;&#x430;&#x43D;&#x435; &#x43D;&#x430; &#x43A;&#x440;&#x430;&#x43A;&#x430;?\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">5. \u0421\u0443\u043c\u043e \u043a\u043b\u0435\u043a<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><b><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong><\/b> \u0417\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0441 \u043b\u0435\u043a\u043e \u0440\u0430\u0437\u0434\u0430\u043b\u0435\u0447\u0435\u043d\u0438 \u043a\u0440\u0430\u043a\u0430, \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u0438\u0442\u0435\u043b\u043d\u043e \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435. \u041f\u0440\u044a\u0441\u0442\u0438\u0442\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u043e\u0447\u0430\u0442 \u043d\u0430\u0432\u044a\u043d. \u041f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0438 \u043d\u0430 \u043a\u0440\u044a\u0441\u0442\u0430 \u0438\u043b\u0438 \u0433\u0438 \u0441\u0432\u0438\u0439\u0442\u0435 \u043f\u0440\u0435\u0434 \u0433\u044a\u0440\u0434\u0438\u0442\u0435.<\/li>\n\n\n\n<li><b><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong><\/b> \u0412\u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u0438 \u043f\u043b\u0430\u0432\u043d\u043e \u043f\u0440\u0435\u043c\u0435\u0441\u0442\u0435\u0442\u0435 \u0442\u0430\u0437\u0430 \u0441\u0438 \u043d\u0430\u0437\u0430\u0434 \u0438 \u043d\u0430\u0434\u043e\u043b\u0443, \u0437\u0430 \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043a\u043b\u0435\u043a. \u0421 \u0438\u0437\u0434\u0438\u0448\u0432\u0430\u043d\u0435 \u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u0430\u0439\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435\u0442\u043e \u0438 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438\u0442\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f, \u0437\u0430 \u0434\u0430 \u0441\u0435 \u0438\u0437\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043f\u043b\u0430\u0432\u043d\u043e \u043d\u0430\u0433\u043e\u0440\u0435. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0435\u0442\u0435 \u0441\u044a\u0441 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e\u0442\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435.<\/li>\n\n\n\n<li><b><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong><\/b> \u0418\u0437\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430, \u043e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u0442\u0430, \u043d\u0430\u0432\u0435\u0436\u0434\u0430\u043d\u0435 \u043d\u0430\u043f\u0440\u0435\u0434, \u0441\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u043d\u0430\u0432\u044a\u0442\u0440\u0435, \u043d\u0435\u0440\u0430\u0432\u043d\u043e\u043c\u0435\u0440\u043d\u043e \u0440\u0430\u0437\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u0438\u0435 \u043d\u0430 \u0442\u0435\u0436\u0435\u0441\u0442\u0442\u0430, \u043f\u0440\u0435\u043c\u0435\u0441\u0442\u0432\u0430\u043d\u0435 \u043d\u0430 \u043f\u0440\u044a\u0441\u0442\u0438\u0442\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0438\u043b\u0438 \u043d\u0430 \u043f\u0435\u0442\u0438\u0442\u0435.<\/li>\n\n\n\n<li><strong>How to Make the Exercise More Challenging With Equipment: <\/strong>Sumo squat with a <a href=\"https:\/\/gymbeam.com\/weighted-vest-10-kg-gymbeam.html\">weighted vest<\/a>, kettlebell, <a href=\"https:\/\/gymbeam.com\/neoprene-hex-dumbbell-beastpink.html\" class=\"ek-link\">dumbbell<\/a>, or powerbag.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/sumo-drepy.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430; &#x441;&#x443;&#x43C;&#x43E; &#x43A;&#x43B;&#x435;&#x43A;?\" class=\"wp-image-518059\" title=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430; &#x441;&#x443;&#x43C;&#x43E; &#x43A;&#x43B;&#x435;&#x43A;?\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">6. \u041f\u0443\u043b\u0441\u0438\u0440\u0430\u0449\u0438 \u0441\u0443\u043c\u043e \u043a\u043b\u0435\u043a\u043e\u0432\u0435<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><b><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong><\/b> \u0417\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0441 \u043b\u0435\u043a\u043e \u0440\u0430\u0437\u0434\u0430\u043b\u0435\u0447\u0435\u043d\u0438 \u043a\u0440\u0430\u043a\u0430, \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u0438\u0442\u0435\u043b\u043d\u043e \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435. \u041f\u0440\u044a\u0441\u0442\u0438\u0442\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u043e\u0447\u0430\u0442 \u043d\u0430\u0432\u044a\u043d. \u041f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0438 \u043d\u0430 \u043a\u0440\u044a\u0441\u0442\u0430 \u0438\u043b\u0438 \u0433\u0438 \u0441\u0432\u0438\u0439\u0442\u0435 \u043f\u0440\u0435\u0434 \u0433\u044a\u0440\u0434\u0438\u0442\u0435.<\/li>\n\n\n\n<li><b><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong><\/b> \u0412\u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u0438 \u043f\u043b\u0430\u0432\u043d\u043e \u043f\u0440\u0435\u043c\u0435\u0441\u0442\u0435\u0442\u0435 \u0442\u0430\u0437\u0430 \u0441\u0438 \u043d\u0430\u0437\u0430\u0434 \u0438 \u043d\u0430\u0434\u043e\u043b\u0443, \u0437\u0430 \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043a\u043b\u0435\u043a. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u043e \u0438 \u0437\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0434\u0430 \u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043c\u0430\u043b\u043a\u0438 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f \u043d\u0430\u0433\u043e\u0440\u0435-\u043d\u0430\u0434\u043e\u043b\u0443 \u0432 \u0440\u0430\u043c\u043a\u0438\u0442\u0435 \u043d\u0430 \u043d\u044f\u043a\u043e\u043b\u043a\u043e \u0441\u0430\u043d\u0442\u0438\u043c\u0435\u0442\u0440\u0430 \u0432 \u0434\u043e\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f.<\/li>\n\n\n\n<li><b><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong><\/b> \u0418\u0437\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430, \u043d\u0430\u0432\u0435\u0436\u0434\u0430\u043d\u0435 \u043d\u0430\u043f\u0440\u0435\u0434, \u0441\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u043d\u0430\u0432\u044a\u0442\u0440\u0435, \u043d\u0435\u0440\u0430\u0432\u043d\u043e\u043c\u0435\u0440\u043d\u043e \u0440\u0430\u0437\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u0438\u0435 \u043d\u0430 \u0442\u0435\u0436\u0435\u0441\u0442\u0442\u0430, \u043f\u0440\u0435\u043c\u0435\u0441\u0442\u0432\u0430\u043d\u0435 \u043d\u0430 \u043f\u0440\u044a\u0441\u0442\u0438\u0442\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0438\u043b\u0438 \u043d\u0430 \u043f\u0435\u0442\u0438\u0442\u0435.<\/li>\n\n\n\n<li><b><strong>\u041a\u0430\u043a \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e-\u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a\u0430\u0442\u0435\u043b\u043d\u043e \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u043e\u0431\u043e\u0440\u0443\u0434\u0432\u0430\u043d\u0435:<\/strong><\/b> \u041d\u0430\u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u043f\u0443\u043b\u0441\u0438\u0440\u0430\u0449\u0438 \u0441\u0443\u043c\u043e \u043a\u043b\u0435\u043a\u043e\u0432\u0435 \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u0436\u0438\u043b\u0435\u0442\u043a\u0430 \u0441 \u0442\u0435\u0436\u0435\u0441\u0442\u0438, \u043f\u0443\u0434\u043e\u0432\u043a\u0430, <a href=\"https:\/\/gymbeam.com\/30-kg-weights-set-gymbeam.html\">\u0434\u044a\u043c\u0431\u0435\u043b<\/a> \u0438\u043b\u0438 \u043f\u0430\u0443\u044a\u0440\u0431\u0430\u0433.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/sumo-drepy-pulses.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430;&#x442; &#x43F;&#x443;&#x43B;&#x441;&#x438;&#x440;&#x430;&#x449;&#x438; &#x441;&#x443;&#x43C;&#x43E; &#x43A;&#x43B;&#x435;&#x43A;&#x43E;&#x432;&#x435;?\" class=\"wp-image-518043\" title=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430;&#x442; &#x43F;&#x443;&#x43B;&#x441;&#x438;&#x440;&#x430;&#x449;&#x438; &#x441;&#x443;&#x43C;&#x43E; &#x43A;&#x43B;&#x435;&#x43A;&#x43E;&#x432;&#x435;?\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">7. \u041f\u0440\u0435\u0434\u043d\u0438 \u043d\u0430\u043f\u0430\u0434\u0438<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><b><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong><\/b> \u0417\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0441 \u043b\u0435\u043a\u043e \u0440\u0430\u0437\u0434\u0430\u043b\u0435\u0447\u0435\u043d\u0438 \u043a\u0440\u0430\u043a\u0430 \u0438 \u0440\u044a\u0446\u0435 \u043d\u0430 \u043a\u0440\u044a\u0441\u0442\u0430.<\/li>\n\n\n\n<li><b><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong><\/b> \u0414\u0440\u044a\u0436\u0442\u0435 \u043f\u0440\u044a\u0441\u0442\u0438\u0442\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0438 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u043b\u0435\u043a\u043e \u043d\u0430\u0441\u043e\u0447\u0435\u043d\u0438 \u043d\u0430\u0432\u044a\u043d \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0446\u044f\u043b\u043e\u0442\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435. \u0417\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0441 \u043a\u0440\u0430\u0447\u043a\u0430 \u043d\u0430\u043f\u0440\u0435\u0434 \u0438 \u043b\u0435\u043a\u043e \u0432\u0441\u0442\u0440\u0430\u043d\u0438. \u041f\u0440\u0435\u043d\u0435\u0441\u0435\u0442\u0435 \u0442\u0435\u0436\u0435\u0441\u0442\u0442\u0430 \u0441\u0438 \u0432\u044a\u0440\u0445\u0443 \u043f\u0440\u0435\u0434\u043d\u0438\u044f \u043a\u0440\u0430\u043a. \u0421\u043f\u0443\u0441\u043a\u0430\u0439\u0442\u0435 \u0441\u0435 \u043d\u0430\u0434\u043e\u043b\u0443, \u0434\u043e\u043a\u0430\u0442\u043e \u0431\u0435\u0434\u0440\u043e\u0442\u043e \u0432\u0438 \u0441\u0442\u0430\u043d\u0435 \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u0438\u0442\u0435\u043b\u043d\u043e \u0443\u0441\u043f\u043e\u0440\u0435\u0434\u043d\u043e \u043d\u0430 \u0437\u0435\u043c\u044f\u0442\u0430 \u0438\u043b\u0438 \u043f\u043e-\u0434\u044a\u043b\u0431\u043e\u043a\u043e, \u043a\u0430\u0442\u043e \u043a\u043e\u043b\u044f\u043d\u043e\u0442\u043e \u043e\u0431\u0440\u0430\u0437\u0443\u0432\u0430 \u044a\u0433\u044a\u043b \u043e\u043a\u043e\u043b\u043e 90 \u0433\u0440\u0430\u0434\u0443\u0441\u0430 \u0441 \u043f\u0440\u0430\u0441\u0435\u0446\u0430. \u0418\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u0438 \u0441 \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0432 \u043f\u0440\u0435\u0434\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0438 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435\u0442\u043e \u0441\u0435 \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0432\u0435\u0434\u043d\u0430\u0433\u0430 \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0435\u0442\u0435 \u0441\u044a\u0441 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e\u0442\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435, \u043a\u0430\u0442\u043e \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u0434\u0440\u0443\u0433\u0438\u044f \u043a\u0440\u0430\u043a.<\/li>\n\n\n\n<li><b><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong><\/b> \u041e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u0442\u0430, \u043b\u043e\u0448\u0430 \u043a\u043e\u043e\u0440\u0434\u0438\u043d\u0430\u0446\u0438\u044f \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u0442\u0430.<\/li>\n\n\n\n<li><strong>How to Make the Exercise More Challenging With Equipment: <\/strong>Lunges on a <a href=\"https:\/\/gymbeam.com\/half-ball-gymbeam.html\">half-ball<\/a>, with a powerbag, using a <a href=\"https:\/\/gymbeam.com\/weight-bars-barbells-dumbbells\" class=\"ek-link\">barbell<\/a>, or with a weighted vest.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/vypady-vpred.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430;&#x442; &#x43F;&#x440;&#x435;&#x434;&#x43D;&#x438; &#x43D;&#x430;&#x43F;&#x430;&#x434;&#x438;?\" class=\"wp-image-518107\" title=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430;&#x442; &#x43F;&#x440;&#x435;&#x434;&#x43D;&#x438; &#x43D;&#x430;&#x43F;&#x430;&#x434;&#x438;?\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">\u041d\u0430\u043f\u0430\u0434\u0438 \u0441\u044a\u0441 \u0441\u043a\u043e\u043a<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><b><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong><\/b> \u0417\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0441 \u043b\u0435\u043a\u043e \u0440\u0430\u0437\u0434\u0430\u043b\u0435\u0447\u0435\u043d\u0438 \u043a\u0440\u0430\u043a\u0430.<\/li>\n\n\n\n<li><b><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong><\/b> \u0414\u0440\u044a\u0436\u0442\u0435 \u043f\u0440\u044a\u0441\u0442\u0438\u0442\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0438 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u043b\u0435\u043a\u043e \u043d\u0430\u0441\u043e\u0447\u0435\u043d\u0438 \u043d\u0430\u0432\u044a\u043d \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0446\u044f\u043b\u043e\u0442\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435. \u0417\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0441 \u043a\u0440\u0430\u0447\u043a\u0430 \u043d\u0430\u043f\u0440\u0435\u0434 \u0438 \u043b\u0435\u043a\u043e \u0432\u0441\u0442\u0440\u0430\u043d\u0438. \u041f\u0440\u0435\u043d\u0435\u0441\u0435\u0442\u0435 \u0442\u0435\u0436\u0435\u0441\u0442\u0442\u0430 \u0441\u0438 \u0432\u044a\u0440\u0445\u0443 \u043f\u0440\u0435\u0434\u043d\u0438\u044f \u043a\u0440\u0430\u043a. \u0421\u043f\u0443\u0441\u043a\u0430\u0439\u0442\u0435 \u0441\u0435 \u043d\u0430\u0434\u043e\u043b\u0443, \u0434\u043e\u043a\u0430\u0442\u043e \u0431\u0435\u0434\u0440\u043e\u0442\u043e \u0432\u0438 \u0441\u0442\u0430\u043d\u0435 \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u0438\u0442\u0435\u043b\u043d\u043e \u0443\u0441\u043f\u043e\u0440\u0435\u0434\u043d\u043e \u043d\u0430 \u043f\u043e\u0434\u0430 \u0438\u043b\u0438 \u043f\u043e-\u043d\u0438\u0441\u043a\u043e, \u043a\u0430\u0442\u043e \u043a\u043e\u043b\u044f\u043d\u043e\u0442\u043e \u043e\u0431\u0440\u0430\u0437\u0443\u0432\u0430 \u044a\u0433\u044a\u043b \u043e\u043a\u043e\u043b\u043e 90 \u0433\u0440\u0430\u0434\u0443\u0441\u0430 \u0441 \u043f\u0440\u0430\u0441\u0435\u0446\u0430. \u0417\u0430\u0434\u043d\u0438\u044f\u0442 \u043a\u0440\u0430\u043a \u043c\u043e\u0436\u0435 \u043b\u0435\u043a\u043e \u0434\u0430 \u0434\u043e\u043a\u043e\u0441\u043d\u0435 <a href=\"https:\/\/gymbeam.com\/stellar-yoga-mat-black-strix.html\">\u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430\u0442\u0430<\/a>. \u0418\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u0438 \u0441 \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0432 \u043f\u0440\u0435\u0434\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0438 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435\u0442\u043e \u043f\u043e\u0434\u0441\u043a\u043e\u0447\u0435\u0442\u0435 \u043d\u0430\u0433\u043e\u0440\u0435, \u043a\u0430\u0442\u043e \u0441\u043c\u0435\u043d\u0438\u0442\u0435 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0432\u044a\u0432 \u0432\u044a\u0437\u0434\u0443\u0445\u0430. \u041f\u0440\u0438 \u043f\u0440\u0438\u0437\u0435\u043c\u044f\u0432\u0430\u043d\u0435\u0442\u043e \u0432\u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u0438 \u0432\u0435\u0434\u043d\u0430\u0433\u0430 \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0435\u0442\u0435 \u0441\u044a\u0441 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e\u0442\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435. \u0418\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0439\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0438, \u0437\u0430 \u0434\u0430 \u043f\u043e\u0434\u0434\u044a\u0440\u0436\u0430\u0442\u0435 \u0441\u0442\u0430\u0431\u0438\u043b\u043d\u043e\u0441\u0442.<\/li>\n\n\n\n<li><b><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong><\/b> \u041e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u0442\u0430, \u043b\u043e\u0448\u0430 \u043a\u043e\u043e\u0440\u0434\u0438\u043d\u0430\u0446\u0438\u044f \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u0442\u0430.<\/li>\n\n\n\n<li><b><strong>\u041a\u0430\u043a \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e-\u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a\u0430\u0442\u0435\u043b\u043d\u043e \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u043e\u0431\u043e\u0440\u0443\u0434\u0432\u0430\u043d\u0435:<\/strong><\/b> \u041d\u0430\u043f\u0430\u0434\u0438 \u0441\u044a\u0441 \u0441\u043a\u043e\u043a \u0441 \u043f\u043e\u043b\u0443-\u0442\u043e\u043f\u043a\u0430 \u0438\u043b\u0438 \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u043f\u0430\u0443\u044a\u0440\u0431\u0430\u0433, \u0449\u0430\u043d\u0433\u0430 \u0438\u043b\u0438 <a href=\"https:\/\/gymbeam.com\/weighted-vest-10-kg-gymbeam.html\">\u0436\u0438\u043b\u0435\u0442\u043a\u0430 \u0441 \u0442\u0435\u0436\u0435\u0441\u0442\u0438<\/a>.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/vypady-s-vyskokom.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x434;&#x430; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430;&#x442;&#x435; &#x43D;&#x430;&#x43F;&#x430;&#x434;&#x438; &#x441;&#x44A;&#x441; &#x441;&#x43A;&#x43E;&#x43A;?\" class=\"wp-image-518091\" title=\"&#x41A;&#x430;&#x43A; &#x434;&#x430; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430;&#x442;&#x435; &#x43D;&#x430;&#x43F;&#x430;&#x434;&#x438; &#x441;&#x44A;&#x441; &#x441;&#x43A;&#x43E;&#x43A;?\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">9. \u0421\u0442\u0440\u0430\u043d\u0438\u0447\u043d\u0438 \u043d\u0430\u043f\u0430\u0434\u0438<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><b><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong><\/b> \u0417\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0441 \u043b\u0435\u043a\u043e \u0440\u0430\u0437\u0434\u0430\u043b\u0435\u0447\u0435\u043d\u0438 \u043a\u0440\u0430\u043a\u0430.<\/li>\n\n\n\n<li><b><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong><\/b> \u0412\u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u0438 \u043d\u0430\u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u043a\u0440\u0430\u0447\u043a\u0430 \u0432\u0441\u0442\u0440\u0430\u043d\u0438 \u0441 \u0435\u0434\u0438\u043d\u0438\u044f \u043a\u0440\u0430\u043a, \u043f\u0440\u0435\u0445\u0432\u044a\u0440\u043b\u0435\u0442\u0435 \u0442\u0435\u0436\u0435\u0441\u0442\u0442\u0430 \u0441\u0438 \u0432\u044a\u0440\u0445\u0443 \u043d\u0435\u0433\u043e \u0438 \u0441\u0432\u0438\u0439\u0442\u0435 \u043a\u043e\u043b\u044f\u043d\u043e\u0442\u043e. \u0421\u043f\u0443\u0441\u043a\u0430\u0439\u0442\u0435 \u0441\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0431\u0435\u0434\u0440\u043e\u0442\u043e \u0432\u0438 \u0441\u0442\u0430\u043d\u0435 \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u0438\u0442\u0435\u043b\u043d\u043e \u0443\u0441\u043f\u043e\u0440\u0435\u0434\u043d\u043e \u043d\u0430 \u0437\u0435\u043c\u044f\u0442\u0430 \u0438\u043b\u0438 \u043f\u043e-\u043d\u0438\u0441\u043a\u043e, \u043a\u0430\u0442\u043e \u043a\u043e\u043b\u044f\u043d\u043e\u0442\u043e \u043e\u0431\u0440\u0430\u0437\u0443\u0432\u0430 \u044a\u0433\u044a\u043b \u043e\u043a\u043e\u043b\u043e 90 \u0433\u0440\u0430\u0434\u0443\u0441\u0430 \u0441 \u043f\u0440\u0430\u0441\u0435\u0446\u0430. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0432\u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u0438 \u0441\u0435 \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f, \u043a\u0430\u0442\u043e \u0438\u0437\u0432\u044a\u0440\u0448\u0438\u0442\u0435 \u0438\u0437\u043d\u0430\u0441\u044f\u043d\u0435 \u043d\u0430 \u0434\u0440\u0443\u0433\u0430\u0442\u0430 \u0441\u0442\u0440\u0430\u043d\u0430.<\/li>\n\n\n\n<li><b><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong><\/b> \u041e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u0442\u0430, \u043b\u043e\u0448\u0430 \u043a\u043e\u043e\u0440\u0434\u0438\u043d\u0430\u0446\u0438\u044f \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u0442\u0430.<\/li>\n\n\n\n<li><b><strong>\u041a\u0430\u043a \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e-\u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a\u0430\u0442\u0435\u043b\u043d\u043e \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u043e\u0431\u043e\u0440\u0443\u0434\u0432\u0430\u043d\u0435:<\/strong><\/b> \u0421\u0442\u0440\u0430\u043d\u0438\u0447\u043d\u0438 \u043d\u0430\u043f\u0430\u0434\u0438 \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u043f\u0430\u0443\u044a\u0440\u0431\u0430\u0433, \u0449\u0430\u043d\u0433\u0430, \u0434\u044a\u043c\u0431\u0435\u043b, \u043f\u0443\u0434\u043e\u0432\u043a\u0430 \u0438\u043b\u0438 <a href=\"https:\/\/gymbeam.com\/active-weighted-vest-7-kg-gymbeam.html\">\u0436\u0438\u043b\u0435\u0442\u043a\u0430 \u0441 \u0442\u0435\u0436\u0435\u0441\u0442\u0438<\/a>. \u0421\u0442\u0440\u0430\u043d\u0438\u0447\u043d\u0438 \u043d\u0430\u043f\u0430\u0434\u0438 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u043d\u0430 \u0441\u0442\u0435\u043f\u0435\u0440 \u0438\u043b\u0438 \u043d\u0430 \u043f\u043e\u043b\u0443-\u0442\u043e\u043f\u043a\u0430.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/vypady-do-stran-1.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x434;&#x430; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430;&#x442;&#x435; &#x441;&#x442;&#x440;&#x430;&#x43D;&#x438;&#x447;&#x43D;&#x438; &#x43D;&#x430;&#x43F;&#x430;&#x434;&#x438;?\" class=\"wp-image-518075\" title=\"&#x41A;&#x430;&#x43A; &#x434;&#x430; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430;&#x442;&#x435; &#x441;&#x442;&#x440;&#x430;&#x43D;&#x438;&#x447;&#x43D;&#x438; &#x43D;&#x430;&#x43F;&#x430;&#x434;&#x438;?\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">10. \u0420\u0443\u043c\u044a\u043d\u0441\u043a\u0430 \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430 \u0441 \u0435\u0434\u0438\u043d \u043a\u0440\u0430\u043a<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><b><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong><\/b> \u0417\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0441 \u043b\u0435\u043a\u043e \u0440\u0430\u0437\u0434\u0430\u043b\u0435\u0447\u0435\u043d\u0438 \u043a\u0440\u0430\u043a\u0430.<\/li>\n\n\n\n<li><b><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong><\/b> \u0414\u0440\u044a\u0436\u0442\u0435 \u043f\u0440\u044a\u0441\u0442\u0438\u0442\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0438 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u043b\u0435\u043a\u043e \u043d\u0430\u0441\u043e\u0447\u0435\u043d\u0438 \u043d\u0430\u0432\u044a\u043d \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0446\u044f\u043b\u043e\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435. \u041f\u0440\u0435\u0445\u0432\u044a\u0440\u043b\u0435\u0442\u0435 \u0442\u0435\u0436\u0435\u0441\u0442\u0442\u0430 \u0441\u0438 \u0432\u044a\u0440\u0445\u0443 \u043e\u043f\u043e\u0440\u043d\u0438\u044f \u043a\u0440\u0430\u043a, \u043a\u043e\u0439\u0442\u043e \u0435 \u043b\u0435\u043a\u043e \u0441\u0432\u0438\u0442 \u0432 \u043a\u043e\u043b\u044f\u043d\u043e\u0442\u043e. \u0412\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u043d\u0430\u0432\u0435\u0434\u0435\u0442\u0435 \u0441\u0435 \u043d\u0430\u043f\u0440\u0435\u0434 \u0438 \u0435\u0434\u043d\u043e\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e \u0441 \u0442\u043e\u0432\u0430 \u0438\u0437\u043f\u044a\u043d\u0435\u0442\u0435 \u0434\u0440\u0443\u0433\u0438\u044f \u043a\u0440\u0430\u043a \u043d\u0430\u0437\u0430\u0434, \u043a\u0430\u0442\u043e \u0433\u043e \u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d. \u041d\u0435 \u0435 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e \u0442\u044f\u043b\u043e\u0442\u043e \u0432\u0438 \u0434\u0430 \u0441\u0435 \u0438\u0437\u0440\u0430\u0432\u043d\u044f\u0432\u0430 \u0443\u0441\u043f\u043e\u0440\u0435\u0434\u043d\u043e \u0441\u044a\u0441 \u0437\u0435\u043c\u044f\u0442\u0430 \u0432 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f. \u0421\u044a\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0435\u0442\u0435 \u0441\u0435 \u0432\u044a\u0440\u0445\u0443 \u0442\u043e\u0432\u0430 \u0434\u0430 \u043f\u043e\u0434\u0434\u044a\u0440\u0436\u0430\u0442\u0435 \u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u0430\u0442\u0430 \u0438\u0437\u0432\u0438\u0432\u043a\u0430 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430 \u0441\u0438 \u0438 \u0434\u0430 \u0443\u0441\u0435\u0449\u0430\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435\u0442\u043e \u0438 \u0437\u0430\u0434\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0441\u0438. \u041f\u044a\u0440\u0432\u043e\u043d\u0430\u0447\u0430\u043b\u043d\u043e \u0432\u0434\u0438\u0433\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u043a\u0440\u0430\u043a\u0430 \u043d\u0430 30-50 cm \u043d\u0430\u0434 \u0437\u0435\u043c\u044f\u0442\u0430 \u0449\u0435 \u0435 \u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0438\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u0438 \u0441\u0435 \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f. \u041f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0440\u044a\u0446\u0435\u0442\u0435 \u043c\u043e\u0436\u0435 \u0434\u0430 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0437\u0430 \u043f\u043e\u0434\u0434\u044a\u0440\u0436\u0430\u043d\u0435 \u043d\u0430 \u0441\u0442\u0430\u0431\u0438\u043b\u043d\u043e\u0441\u0442\u0442\u0430. \u041f\u044a\u0440\u0432\u043e\u043d\u0430\u0447\u0430\u043b\u043d\u043e \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u0442\u0435 \u043d\u044f\u043a\u043e\u043b\u043a\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u043d\u0430 \u0435\u0434\u0438\u043d\u0438\u044f \u043a\u0440\u0430\u043a, \u0430 \u0441\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043f\u0440\u0435\u043c\u0438\u043d\u0435\u0442\u0435 \u043d\u0430 \u0434\u0440\u0443\u0433\u0438\u044f.<\/li>\n\n\n\n<li><b><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong><\/b> \u041e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u0442\u0430, \u043b\u043e\u0448\u0430 \u043a\u043e\u043e\u0440\u0434\u0438\u043d\u0430\u0446\u0438\u044f \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u0442\u0430, \u0438\u0437\u043a\u0440\u0438\u0432\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430.<\/li>\n\n\n\n<li><b><strong>\u041a\u0430\u043a \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e-\u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a\u0430\u0442\u0435\u043b\u043d\u043e \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u043e\u0431\u043e\u0440\u0443\u0434\u0432\u0430\u043d\u0435:<\/strong><\/b> \u041c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430 \u043d\u0430 \u0435\u0434\u0438\u043d \u043a\u0440\u0430\u043a \u0441 \u043f\u0443\u0434\u043e\u0432\u043a\u0430 \u0432 \u0440\u044a\u043a\u0430, \u0441 \u0442\u043e\u043f\u043a\u0430 \u0437\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430\u0434 \u0433\u043b\u0430\u0432\u0430\u0442\u0430, \u043d\u0430 \u043f\u043e\u043b\u0443-\u0442\u043e\u043f\u043a\u0430 \u0438\u043b\u0438 \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 <a href=\"https:\/\/gymbeam.com\/suspension-training-set-gymbeam.html\">\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u043a\u043e\u043c\u043f\u043b\u0435\u043a\u0442 \u0437\u0430 \u043e\u043a\u0430\u0447\u0432\u0430\u043d\u0435<\/a>.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/rumunsky-mrtvy-tah-na-jednej-nohe-1.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430; &#x440;&#x443;&#x43C;&#x44A;&#x43D;&#x441;&#x43A;&#x430; &#x43C;&#x44A;&#x440;&#x442;&#x432;&#x430; &#x442;&#x44F;&#x433;&#x430; &#x441; &#x435;&#x434;&#x438;&#x43D; &#x43A;&#x440;&#x430;&#x43A;?\" class=\"wp-image-517995\" title=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430; &#x440;&#x443;&#x43C;&#x44A;&#x43D;&#x441;&#x43A;&#x430; &#x43C;&#x44A;&#x440;&#x442;&#x432;&#x430; &#x442;&#x44F;&#x433;&#x430; &#x441; &#x435;&#x434;&#x438;&#x43D; &#x43A;&#x440;&#x430;&#x43A;?\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">11. \u041f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430\u0437\u0430\u0434 \u043d\u0430 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d \u043a\u0440\u0430\u043a<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><b><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong><\/b> \u0417\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435, \u043a\u0430\u0442\u043e \u043a\u043e\u043b\u0435\u043d\u0438\u0447\u0438\u0442\u0435 \u043d\u0430 \u0447\u0435\u0442\u0438\u0440\u0438 \u043a\u0440\u0430\u043a\u0430 \u0438 \u0438\u0437\u043f\u044a\u043d\u0435\u0442\u0435 \u0435\u0434\u0438\u043d\u0438\u044f \u043a\u0440\u0430\u043a \u043f\u0440\u0430\u0432\u043e \u0437\u0430\u0434 \u0432\u0430\u0441.<\/li>\n\n\n\n<li><b><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong><\/b> \u0418\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0439\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435\u0442\u043e \u0438 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0438\u0437\u043f\u044a\u043d\u0430\u0442\u0438\u044f \u043a\u0440\u0430\u043a. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0432\u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u0438 \u0433\u043e \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u043e\u0431\u0440\u0430\u0442\u043d\u043e, \u043a\u0430\u0442\u043e \u043f\u0440\u0438\u0441\u0442\u044a\u043f\u0438\u0442\u0435 \u043a\u044a\u043c \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e\u0442\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435. \u0421\u043b\u0435\u0434 \u043a\u0430\u0442\u043e \u0437\u0430\u0432\u044a\u0440\u0448\u0438\u0442\u0435 \u0435\u0434\u043d\u0430 \u0441\u0435\u0440\u0438\u044f, \u0441\u043c\u0435\u043d\u0435\u0442\u0435 \u043a\u0440\u0430\u043a\u0430\u0442\u0430.<\/li>\n\n\n\n<li><b><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong><\/b> \u0418\u0437\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430, \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u043e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435.<\/li>\n\n\n\n<li><b><strong>\u041a\u0430\u043a \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e-\u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a\u0430\u0442\u0435\u043b\u043d\u043e \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u043e\u0431\u043e\u0440\u0443\u0434\u0432\u0430\u043d\u0435:<\/strong><\/b> \u041f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430\u0437\u0430\u0434 \u043d\u0430 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d \u043a\u0440\u0430\u043a \u0441 <a href=\"https:\/\/gymbeam.com\/ankle-and-wrist-weight-straps-1-kg-gymbeam.html\">\u0442\u0435\u0436\u0435\u0441\u0442\u0438 \u0437\u0430 \u0433\u043b\u0435\u0437\u0435\u043d\u0430<\/a>.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Straight-leg-kickback.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x434;&#x430; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430;&#x442;&#x435; &#x43F;&#x43E;&#x432;&#x434;&#x438;&#x433;&#x430;&#x43D;&#x435; &#x43D;&#x430;&#x437;&#x430;&#x434; &#x43D;&#x430; &#x438;&#x437;&#x43F;&#x440;&#x430;&#x432;&#x435;&#x43D; &#x43A;&#x440;&#x430;&#x43A;?\" class=\"wp-image-518027\" title=\"&#x41A;&#x430;&#x43A; &#x434;&#x430; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430;&#x442;&#x435; &#x43F;&#x43E;&#x432;&#x434;&#x438;&#x433;&#x430;&#x43D;&#x435; &#x43D;&#x430;&#x437;&#x430;&#x434; &#x43D;&#x430; &#x438;&#x437;&#x43F;&#x440;&#x430;&#x432;&#x435;&#x43D; &#x43A;&#x440;&#x430;&#x43A;?\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">12. \u041a\u0440\u044a\u0433\u043e\u0432\u0435 \u0441 \u043a\u0440\u0430\u043a<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><b><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong><\/b> \u041b\u0435\u0433\u043d\u0435\u0442\u0435 \u043d\u0430\u0441\u0442\u0440\u0430\u043d\u0438 \u0432\u044a\u0440\u0445\u0443 <a href=\"https:\/\/gymbeam.com\/dual-yoga-mat-grey-black-gymbeam.html\">\u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430<\/a> \u0441 \u0438\u0437\u043f\u044a\u043d\u0430\u0442\u0438 \u043a\u0440\u0430\u043a\u0430. \u041f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0442\u043e\u0440\u0441\u0430 \u0441\u0438 \u043e\u0442 \u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430\u0442\u0430, \u043a\u0430\u0442\u043e \u0441\u0435 \u043f\u043e\u0434\u043f\u0438\u0440\u0430\u0442\u0435 \u0441 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0441\u0438 \u0440\u044a\u043a\u0430. \u0413\u043e\u0440\u043d\u0430\u0442\u0430 \u0440\u044a\u043a\u0430 \u0441\u0435 \u043e\u043f\u0438\u0440\u0430 \u043f\u0440\u0435\u0434 \u0442\u044f\u043b\u043e\u0442\u043e \u0432\u0438.<\/li>\n\n\n\n<li><b><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong><\/b> \u0414\u0438\u0448\u0430\u0439\u0442\u0435 \u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u043e, \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430 \u0438 \u0437\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0434\u0430 \u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0433\u043e\u043b\u0435\u043c\u0438 \u043a\u0440\u044a\u0433\u043e\u0432\u0435 \u0432 \u0435\u0434\u043d\u0430 \u043f\u043e\u0441\u043e\u043a\u0430. \u0421\u043b\u0435\u0434 \u043a\u0430\u0442\u043e \u0437\u0430\u0432\u044a\u0440\u0448\u0438\u0442\u0435 \u0446\u044f\u043b\u0430\u0442\u0430 \u0441\u0435\u0440\u0438\u044f, \u043e\u0431\u044a\u0440\u043d\u0435\u0442\u0435 \u0441\u0435 \u043d\u0430 \u0434\u0440\u0443\u0433\u0430\u0442\u0430 \u0441\u0442\u0440\u0430\u043d\u0430 \u0438 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e \u0441\u044a\u0449\u0438\u044f \u043d\u0430\u0447\u0438\u043d.<\/li>\n\n\n\n<li><b><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong><\/b> \u041e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043d\u0435\u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435.<\/li>\n\n\n\n<li><b><strong>\u041a\u0430\u043a \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e-\u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a\u0430\u0442\u0435\u043b\u043d\u043e \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u043e\u0431\u043e\u0440\u0443\u0434\u0432\u0430\u043d\u0435:<\/strong><\/b> \u041a\u0440\u044a\u0433\u043e\u0432\u0435 \u0441 \u043a\u0440\u0430\u043a \u0441 <a href=\"https:\/\/gymbeam.com\/ankle-and-wrist-weights-straps-2-kg-gymbeam.html\">\u0442\u0435\u0436\u0435\u0441\u0442\u0438 \u0437\u0430 \u0433\u043b\u0435\u0437\u0435\u043d\u0430<\/a>.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/kruzenie-nohou.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x434;&#x430; &#x43F;&#x440;&#x430;&#x432;&#x438;&#x442;&#x435; &#x43A;&#x440;&#x44A;&#x433;&#x43E;&#x432;&#x435; &#x441; &#x43A;&#x440;&#x430;&#x43A;?\" class=\"wp-image-517963\" title=\"&#x41A;&#x430;&#x43A; &#x434;&#x430; &#x43F;&#x440;&#x430;&#x432;&#x438;&#x442;&#x435; &#x43A;&#x440;&#x44A;&#x433;&#x43E;&#x432;&#x435; &#x441; &#x43A;&#x440;&#x430;&#x43A;?\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">13. \u041f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a \u043e\u0442 \u0441\u0442\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043f\u043b\u0430\u043d\u043a<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><b><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong><\/b> \u041b\u0435\u0433\u043d\u0435\u0442\u0435 \u043d\u0430\u0441\u0442\u0440\u0430\u043d\u0438 \u0432\u044a\u0440\u0445\u0443 \u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430. \u0421\u0432\u0438\u0439\u0442\u0435 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430 \u0438 \u0434\u0440\u044a\u0436\u0442\u0435 \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430 \u0438\u0437\u043f\u044a\u043d\u0430\u0442\u0430. \u041f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0442\u043e\u0440\u0441\u0430 \u0438 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0441\u0438, \u043a\u0430\u0442\u043e \u0441\u0435 \u043f\u043e\u0434\u043f\u0438\u0440\u0430\u0442\u0435 \u0441 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0441\u0438 \u0440\u044a\u043a\u0430. \u041f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u0440\u044a\u043a\u0430 \u0432\u044a\u0440\u0445\u0443 \u043a\u0440\u044a\u0441\u0442\u0430 \u0441\u0438.<\/li>\n\n\n\n<li><b><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong><\/b> \u0418\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u0438 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430 \u043d\u0430 \u0432\u0438\u0441\u043e\u0447\u0438\u043d\u0430, \u043d\u0430 \u043a\u043e\u044f\u0442\u043e \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0437\u0430\u043f\u0430\u0437\u0438\u0442\u0435 \u0441\u0442\u0430\u0431\u0438\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f. \u0412\u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u0438 \u0432\u043d\u0438\u043c\u0430\u0442\u0435\u043b\u043d\u043e \u0441\u043f\u0443\u0441\u043d\u0435\u0442\u0435 \u043a\u0440\u0430\u043a\u0430, \u043a\u0430\u0442\u043e \u043b\u0435\u043a\u043e \u0434\u043e\u043a\u043e\u0441\u043d\u0435\u0442\u0435 \u043f\u043e\u0434\u0430, \u0441\u043b\u0435\u0434 \u043a\u043e\u0435\u0442\u043e \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0435\u0442\u0435 \u0441\u044a\u0441 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e\u0442\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435. \u0421\u043b\u0435\u0434 \u043a\u0430\u0442\u043e \u0437\u0430\u0432\u044a\u0440\u0448\u0438\u0442\u0435 \u0446\u044f\u043b\u0430\u0442\u0430 \u0441\u0435\u0440\u0438\u044f, \u043e\u0431\u044a\u0440\u043d\u0435\u0442\u0435 \u0441\u0435 \u043d\u0430 \u0434\u0440\u0443\u0433\u0430\u0442\u0430 \u0441\u0442\u0440\u0430\u043d\u0430 \u0438 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e \u0441\u044a\u0449\u0438\u044f \u043d\u0430\u0447\u0438\u043d.<\/li>\n\n\n\n<li><b><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong><\/b> \u041e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043d\u0435\u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435.<\/li>\n\n\n\n<li><b><strong>\u041a\u0430\u043a \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e-\u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a\u0430\u0442\u0435\u043b\u043d\u043e \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u043e\u0431\u043e\u0440\u0443\u0434\u0432\u0430\u043d\u0435:<\/strong><\/b> \u0421\u0442\u0440\u0430\u043d\u0438\u0447\u043d\u043e \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0432 \u043f\u043b\u0430\u043d\u043a \u0441 \u0442\u0435\u0436\u0435\u0441\u0442 \u043d\u0430 \u0433\u043b\u0435\u0437\u0435\u043d\u0430.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Side-plank-with-hip-abduction.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x434;&#x430; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430;&#x442;&#x435; &#x43F;&#x43E;&#x432;&#x434;&#x438;&#x433;&#x430;&#x43D;&#x435;&#x442;&#x43E; &#x43D;&#x430; &#x43A;&#x440;&#x430;&#x43A; &#x432; &#x441;&#x442;&#x440;&#x430;&#x43D;&#x438;&#x447;&#x435;&#x43D; &#x43F;&#x43B;&#x430;&#x43D;&#x43A;?\" class=\"wp-image-518011\" title=\"&#x41A;&#x430;&#x43A; &#x434;&#x430; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430;&#x442;&#x435; &#x43F;&#x43E;&#x432;&#x434;&#x438;&#x433;&#x430;&#x43D;&#x435;&#x442;&#x43E; &#x43D;&#x430; &#x43A;&#x440;&#x430;&#x43A; &#x432; &#x441;&#x442;&#x440;&#x430;&#x43D;&#x438;&#x447;&#x435;&#x43D; &#x43F;&#x43B;&#x430;&#x43D;&#x43A;?\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">14. \u0413\u043b\u0443\u0442\u0435\u0443\u0441 \u043c\u043e\u0441\u0442 \u0441 \u0435\u0434\u0438\u043d \u043a\u0440\u0430\u043a<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><b><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong><\/b> \u041b\u0435\u0433\u043d\u0435\u0442\u0435 \u043f\u043e \u0433\u0440\u044a\u0431 \u0441 \u0440\u044a\u0446\u0435, \u043f\u043e\u0441\u0442\u0430\u0432\u0435\u043d\u0438 \u043f\u043e\u043a\u0440\u0430\u0439 \u0442\u044f\u043b\u043e\u0442\u043e, \u0441 \u0434\u043b\u0430\u043d\u0438 \u043d\u0430 \u0437\u0435\u043c\u044f\u0442\u0430. \u0421\u0432\u0438\u0439\u0442\u0435 \u0434\u0432\u0435\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0430, \u043a\u0430\u0442\u043e \u0434\u043e\u0431\u043b\u0438\u0436\u0438\u0442\u0435 \u043f\u0435\u0442\u0438\u0442\u0435 \u0434\u043e \u0434\u0443\u043f\u0435\u0442\u043e, \u0441\u043b\u0435\u0434 \u043a\u043e\u0435\u0442\u043e \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0435\u0434\u0438\u043d\u0438\u044f \u043a\u0440\u0430\u043a \u043d\u0430\u0433\u043e\u0440\u0435 \u043a\u044a\u043c \u0442\u0430\u0432\u0430\u043d\u0430.<\/li>\n\n\n\n<li><b><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong><\/b> \u0410\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0439\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435\u0442\u043e \u0438 \u043f\u043e\u0434\u0431\u0435\u0434\u0440\u0438\u0446\u0438\u0442\u0435, \u0437\u0430 \u0434\u0430 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0442\u0430\u0437\u0430 \u043d\u0430\u0433\u043e\u0440\u0435. \u0423\u0432\u0435\u0440\u0435\u0442\u0435 \u0441\u0435, \u0447\u0435 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0430\u0442\u0438\u044f\u0442 \u043a\u0440\u0430\u043a \u043e\u0441\u0442\u0430\u0432\u0430 \u0432 \u0441\u044a\u0449\u043e\u0442\u043e \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435. \u0414\u0432\u0438\u0436\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u0440\u043e\u0438\u0437\u043b\u0438\u0437\u0430 \u0435\u0434\u0438\u043d\u0441\u0442\u0432\u0435\u043d\u043e \u043e\u0442 \u0442\u0430\u0437\u0430. \u0412 \u0433\u043e\u0440\u043d\u043e \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0441\u0435 \u0441\u044a\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0435\u0442\u0435 \u0432\u044a\u0440\u0445\u0443 \u0441\u0432\u0438\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435\u0442\u043e. \u0417\u0430\u0434\u0440\u044a\u0436\u0442\u0435 \u0437\u0430 \u0441\u0435\u043a\u0443\u043d\u0434\u0430 \u0438\u043b\u0438 \u0434\u0432\u0435, \u0441\u043b\u0435\u0434 \u043a\u043e\u0435\u0442\u043e \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e \u0441\u043f\u0443\u0441\u043d\u0435\u0442\u0435 \u0442\u0430\u0437\u0430 \u043d\u0430\u0434\u043e\u043b\u0443. \u0421\u043b\u0435\u0434 \u043a\u0430\u0442\u043e \u0437\u0430\u0432\u044a\u0440\u0448\u0438\u0442\u0435 \u0435\u0434\u043d\u0430 \u0441\u0435\u0440\u0438\u044f, \u0441\u043c\u0435\u043d\u0435\u0442\u0435 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0438 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u0442\u0435 \u0441\u044a\u0449\u043e\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043e\u0442 \u0434\u0440\u0443\u0433\u0430\u0442\u0430 \u0441\u0442\u0440\u0430\u043d\u0430.<\/li>\n\n\n\n<li><b><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong><\/b> \u041e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u043f\u0440\u0435\u043a\u043e\u043c\u0435\u0440\u043d\u043e \u0438\u0437\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430, \u043d\u0435\u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435.<\/li>\n\n\n\n<li><strong>How to Make the Exercise More Challenging With Equipment: <\/strong>Single-leg glute bridge on a half-ball, with a wide <a href=\"https:\/\/gymbeam.com\/booty-band-resistance-bands-set-beast-pink.html\">resistance band<\/a> placed above the knees, or with a <a href=\"https:\/\/gymbeam.com\/adjustable-kettlebell-4-5-18-kg-gymbeam.html\" class=\"ek-link\">kettlebell<\/a> placed on the pelvis.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/One-leg-glute-bridge.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430; &#x433;&#x43B;&#x443;&#x442;&#x435;&#x443;&#x441; &#x43C;&#x43E;&#x441;&#x442; &#x441; &#x435;&#x434;&#x438;&#x43D; &#x43A;&#x440;&#x430;&#x43A;?\" class=\"wp-image-517979\" title=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430; &#x433;&#x43B;&#x443;&#x442;&#x435;&#x443;&#x441; &#x43C;&#x43E;&#x441;&#x442; &#x441; &#x435;&#x434;&#x438;&#x43D; &#x43A;&#x440;&#x430;&#x43A;?\" \/><\/figure>\n<\/div>\n<p>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u0433\u043b\u0443\u0442\u0435\u0443\u0441 \u043c\u043e\u0441\u0442 \u0438\u043c\u0430 \u043c\u043d\u043e\u0433\u043e \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u0438, \u0441\u044a\u0441 \u0438\u043b\u0438 \u0431\u0435\u0437 \u043e\u0431\u043e\u0440\u0443\u0434\u0432\u0430\u043d\u0435. \u0410\u043a\u043e \u0432\u0438 \u0438\u043d\u0442\u0435\u0440\u0435\u0441\u0443\u0432\u0430 \u0437\u0430\u0449\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0433\u043e \u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0438 \u043a\u0430\u043a \u0434\u0430 \u0433\u043e \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043f\u043e-\u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a\u0430\u0442\u0435\u043b\u043d\u043e, \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u0432\u0441\u0438\u0447\u043a\u043e \u0432 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430: <a href=\"https:\/\/gymbeam.bg\/blog\/tova-shte-se-sluchi-s-vas-ako-pravite-most-redovno\/#10_efektivnich_variant_glute_bridge\"><b><strong>\u0413\u043b\u0443\u0442\u0435\u0443\u0441 \u043c\u043e\u0441\u0442:<\/strong><\/b><\/a> <a href=\"https:\/\/gymbeam.bg\/blog\/tova-shte-se-sluchi-s-vas-ako-pravite-most-redovno\/#10_efektivnich_variant_glute_bridge\"><b><strong>\u0422\u043e\u043f 10 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u0430 \u0437\u0430 \u043f\u043e-\u0441\u0442\u0435\u0433\u043d\u0430\u0442\u043e \u0438 \u0437\u0430\u043e\u0431\u043b\u0435\u043d\u043e \u0434\u0443\u043f\u0435.<\/strong><\/b><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9F%D1%80%D0%B8%D0%BC%D0%B5%D1%80%D0%BD%D0%B0_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B0_%D0%B7%D0%B0_%D0%B4%D1%83%D0%BF%D0%B5_%D0%B8_%D0%BA%D1%80%D0%B0%D0%BA%D0%B0_%D0%B1%D0%B5%D0%B7_%D0%B8%D0%B7%D0%BF%D0%BE%D0%BB%D0%B7%D0%B2%D0%B0%D0%BD%D0%B5_%D0%BD%D0%B0_%D0%BE%D0%B1%D0%BE%D1%80%D1%83%D0%B4%D0%B2%D0%B0%D0%BD%D0%B5\"><\/span>\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0434\u0443\u043f\u0435 \u0438 \u043a\u0440\u0430\u043a\u0430 \u0431\u0435\u0437 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u043d\u0435 \u043d\u0430 \u043e\u0431\u043e\u0440\u0443\u0434\u0432\u0430\u043d\u0435<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>\u041f\u0440\u0435\u0434\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430\u0433\u0440\u0435\u0439\u0442\u0435 \u0438 \u043c\u043e\u0431\u0438\u043b\u0438\u0437\u0438\u0440\u0430\u0439\u0442\u0435 \u0446\u044f\u043b\u043e\u0442\u043e \u0441\u0438 \u0442\u044f\u043b\u043e, \u043a\u0430\u0442\u043e \u0441\u0435 \u0441\u044a\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0438\u0442\u0435 \u0432\u044a\u0440\u0445\u0443 \u0440\u0430\u0437\u0434\u0432\u0438\u0436\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0438 \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0432 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u043f\u043e\u043b\u043e\u0432\u0438\u043d\u0430 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043f\u0440\u0435\u043c\u0438\u043d\u0435\u0442\u0435 \u043a\u044a\u043c \u043e\u0441\u043d\u043e\u0432\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442, \u043a\u043e\u044f\u0442\u043e \u0432\u043a\u043b\u044e\u0447\u0432\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430 \u043e\u0442 \u0442\u0430\u0431\u043b\u0438\u0446\u0430\u0442\u0430. <b><strong>\u0421\u0442\u0440\u0435\u043c\u0435\u0442\u0435 \u0441\u0435 \u043a\u044a\u043c 3-5 \u0441\u0435\u0440\u0438\u0438 \u043e\u0442 \u0432\u0441\u044f\u043a\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435.<\/strong><\/b> \u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0437\u0430\u0432\u044a\u0440\u0448\u0438\u0442\u0435 \u0432\u0441\u0438\u0447\u043a\u0438 \u0441\u0435\u0440\u0438\u0438 \u043e\u0442 \u0435\u0434\u043d\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435, \u043f\u0440\u0435\u0434\u0438 \u0434\u0430 \u043f\u0440\u0435\u043c\u0438\u043d\u0435\u0442\u0435 \u043a\u044a\u043c \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e\u0442\u043e, \u0438\u043b\u0438 \u0434\u0430 \u043f\u0440\u0435\u043c\u0438\u043d\u0430\u0432\u0430\u0442\u0435 \u043f\u0440\u0435\u0437 \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043a\u0430\u0442\u043e \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043a\u0440\u044a\u0433\u043e\u0432\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><b><strong>\u041f\u0440\u0430\u0432\u0435\u0442\u0435 30-90-\u0441\u0435\u043a\u0443\u043d\u0434\u043d\u0430 \u043f\u043e\u0447\u0438\u0432\u043a\u0430 \u043c\u0435\u0436\u0434\u0443 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430.<\/strong><\/b> \u0421\u043b\u0435\u0434 \u043f\u0440\u0438\u043a\u043b\u044e\u0447\u0432\u0430\u043d\u0435 \u043d\u0430 \u043e\u0441\u043d\u043e\u0432\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043e\u0442 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0434\u043e\u0431\u0430\u0432\u0435\u0442\u0435 \u0444\u0430\u0437\u0430 \u043d\u0430 \u0440\u0430\u0437\u043f\u0443\u0441\u043a\u0430\u043d\u0435, \u0430\u043a\u043e \u0435 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e (\u0431\u0430\u0432\u043d\u043e \u0431\u044f\u0433\u0430\u043d\u0435 \u043d\u0430 \u043c\u044f\u0441\u0442\u043e \u0438\u043b\u0438 \u0445\u043e\u0434\u0435\u043d\u0435), \u0438 \u043f\u043e\u043c\u0438\u0441\u043b\u0435\u0442\u0435 \u0437\u0430 \u043b\u0435\u043a\u043e \u0440\u0430\u0437\u0442\u044f\u0433\u0430\u043d\u0435. \u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435 \u0442\u0430\u0437\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 2-3 \u043f\u044a\u0442\u0438 \u0441\u0435\u0434\u043c\u0438\u0447\u043d\u043e.<\/p>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u0411\u0440\u043e\u0439 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u041a\u043b\u0435\u043a \u0438 \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430 (\u0440\u0435\u0434\u0443\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430)<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201320<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u041f\u0440\u0435\u0434\u0435\u043d \u043d\u0430\u043f\u0430\u0434<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201320<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0421\u0443\u043c\u043e \u043a\u043b\u0435\u043a<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201320<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0420\u0443\u043c\u044a\u043d\u0441\u043a\u0430 \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430 \u0441 \u0435\u0434\u0438\u043d \u043a\u0440\u0430\u043a<\/td><td class=\"has-text-align-center\" data-align=\"center\">10-15 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u043d\u0430 \u043a\u0440\u0430\u043a<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u041f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a \u043e\u0442 \u0441\u0442\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043f\u043b\u0430\u043d\u043a<\/td><td class=\"has-text-align-center\" data-align=\"center\">15-20 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u043d\u0430 \u043a\u0440\u0430\u043a<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0413\u043b\u0443\u0442\u0435\u0443\u0441 \u043c\u043e\u0441\u0442 \u0441 \u0435\u0434\u0438\u043d \u043a\u0440\u0430\u043a<\/td><td class=\"has-text-align-center\" data-align=\"center\">10-15 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u043d\u0430 \u043a\u0440\u0430\u043a<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9A%D0%B0%D0%BA_%D0%B4%D0%B0_%D0%BD%D0%B0%D0%BF%D1%80%D0%B0%D0%B2%D0%B8%D1%82%D0%B5_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B0_%D0%B7%D0%B0_%D0%B1%D0%B5%D0%B4%D1%80%D0%B0_%D0%B8_%D0%BA%D1%80%D0%B0%D0%BA%D0%B0_%D1%81_%D1%82%D0%B5%D0%BB%D0%B5%D1%81%D0%BD%D0%BE_%D1%82%D0%B5%D0%B3%D0%BB%D0%BE_%D0%B7%D0%B0_%D0%BD%D0%B0%D0%BF%D1%80%D0%B5%D0%B4%D0%BD%D0%B0%D0%BB%D0%B8_%D0%B0%D1%82%D0%BB%D0%B5%D1%82%D0%B8\"><\/span>\u041a\u0430\u043a \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0431\u0435\u0434\u0440\u0430 \u0438 \u043a\u0440\u0430\u043a\u0430 \u0441 \u0442\u0435\u043b\u0435\u0441\u043d\u043e \u0442\u0435\u0433\u043b\u043e \u0437\u0430 \u043d\u0430\u043f\u0440\u0435\u0434\u043d\u0430\u043b\u0438 \u0430\u0442\u043b\u0435\u0442\u0438?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>\u0410\u043a\u043e <b><strong>\u043b\u0435\u0441\u043d\u043e \u0441\u0435 \u0441\u043f\u0440\u0430\u0432\u044f\u0442\u0435 \u0441 15-20 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f, \u0431\u0435\u0437 \u0434\u0430 \u0443\u0441\u0435\u0449\u0430\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0443\u043c\u043e\u0440\u0430<\/strong><\/b>, \u0432\u0435\u0440\u043e\u044f\u0442\u043d\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0434\u0430\u0434\u0435\u0442\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0441\u0438 \u043d\u043e\u0432 \u0441\u0442\u0438\u043c\u0443\u043b \u0437\u0430 \u043f\u043e-\u043d\u0430\u0442\u0430\u0442\u044a\u0448\u0435\u043d \u0440\u0430\u0441\u0442\u0435\u0436 \u0438 \u0443\u043a\u0440\u0435\u043f\u0432\u0430\u043d\u0435. \u0421\u043b\u0435\u0434\u0432\u0430\u0449\u0438\u0442\u0435 \u0441\u044a\u0432\u0435\u0442\u0438 \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u043c\u043e\u0433\u0430\u0442 \u0434\u0430 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0430\u0442 \u0432 \u0442\u043e\u0432\u0430 \u043e\u0442\u043d\u043e\u0448\u0435\u043d\u0438\u0435.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li>\u041f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e \u043d\u0430\u043c\u0430\u043b\u0435\u0442\u0435 \u0432\u0440\u0435\u043c\u0435\u0442\u043e \u0437\u0430 \u043f\u043e\u0447\u0438\u0432\u043a\u0430 \u043c\u0435\u0436\u0434\u0443 \u043e\u0442\u0434\u0435\u043b\u043d\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 10 \u0441\u0435\u043a\u0443\u043d\u0434\u0438.<\/li>\n\n\n\n<li>\u0412\u043a\u043b\u044e\u0447\u0435\u0442\u0435 \u0441\u0443\u043f\u0435\u0440\u0441\u0435\u0440\u0438\u0438, \u043f\u0440\u0438 \u043a\u043e\u0438\u0442\u043e \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 2 \u0438\u043b\u0438 \u043f\u043e\u0432\u0435\u0447\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043f\u043e\u0434\u0440\u0435\u0434 \u0431\u0435\u0437 \u043f\u0440\u0435\u043a\u044a\u0441\u0432\u0430\u043d\u0435.<\/li>\n\n\n\n<li>\u041a\u043e\u043c\u0431\u0438\u043d\u0438\u0440\u0430\u0439\u0442\u0435 \u0441\u0442\u0430\u0442\u0438\u0447\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0434\u0438\u043d\u0430\u043c\u0438\u0447\u043d\u0438. \u041d\u0430\u043f\u0440\u0438\u043c\u0435\u0440 \u0442\u0440\u0430\u0434\u0438\u0446\u0438\u043e\u043d\u043d\u0438 \u043a\u043b\u0435\u043a\u043e\u0432\u0435, \u043f\u043e\u0441\u043b\u0435\u0434\u0432\u0430\u043d\u0438 \u043e\u0442 \u043a\u043b\u0435\u043a\u043e\u0432\u0435 \u0441 \u043f\u043e\u0434\u0441\u043a\u043e\u0446\u0438.<\/li>\n\n\n\n<li>Add resistance using a <a href=\"https:\/\/gymbeam.com\/ross-resistance-band-level-1-gymbeam.html\">resistance band<\/a>,<a href=\"https:\/\/gymbeam.com\/ankle-and-wrist-weight-straps-0-5-kg-gymbeam.html\"> ankle weights<\/a>, <a href=\"https:\/\/gymbeam.com\/active-3-kg-weighted-vest-gymbeam.html\">weighted vests<\/a>, <a href=\"https:\/\/gymbeam.com\/neoprene-hex-dumbbell-beastpink.html\" class=\"ek-link\">dumbbells<\/a>, <a href=\"https:\/\/gymbeam.com\/adjustable-kettlebell-4-5-18-kg-gymbeam.html\">kettlebell<\/a>, or a <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-20-kg-gymbeam.html\">barbell<\/a> with <a href=\"https:\/\/gymbeam.com\/olympic-bumper-plate-iron-51-mm-gymbeam.html\">plates<\/a>.<mark class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/sup><\/mark><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u0418\u0441\u043a\u0430\u0442\u0435 \u043b\u0438 \u0434\u0430 \u0434\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u043f\u0440\u0435\u0434\u0435\u043b\u0430 \u043d\u0430 \u0441\u0438\u043b\u0438\u0442\u0435 \u0441\u0438 \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430? \u0422\u043e\u0433\u0430\u0432\u0430 \u043d\u0435 \u043f\u0440\u043e\u043f\u0443\u0441\u043a\u0430\u0439\u0442\u0435 \u043d\u0430\u0448\u0430\u0442\u0430 \u0441\u0442\u0430\u0442\u0438\u044f: <a href=\"https:\/\/gymbeam.bg\/blog\/kak-da-napravim-naistina-efektivna-trenirovka-bez-fitnes-prisposobleniq\/\"><b><strong>\u041a\u0430\u043a \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0434\u043e\u043c\u0430\u0448\u043d\u0430\u0442\u0430 \u0441\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u043f\u043e-\u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a\u0430\u0442\u0435\u043b\u043d\u0430 \u0434\u043e\u0440\u0438 \u0431\u0435\u0437 \u0444\u0438\u0442\u043d\u0435\u0441 \u0430\u043a\u0441\u0435\u0441\u043e\u0430\u0440\u0438<\/strong><\/b><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">HIIT \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u043a\u0440\u0430\u043a\u0430 \u0438 \u0434\u0443\u043f\u0435 \u0437\u0430 \u043d\u0430\u043f\u0440\u0435\u0434\u043d\u0430\u043b\u0438 \u0430\u0442\u043b\u0435\u0442\u0438<\/h3>\n\n<p>\u0410\u043a\u043e \u043d\u0430\u0438\u0441\u0442\u0438\u043d\u0430 \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u0441\u0435 \u0440\u0430\u0437\u0434\u0432\u0438\u0436\u0438\u0442\u0435, \u043e\u043f\u0438\u0442\u0430\u0439\u0442\u0435 \u0442\u0430\u0437\u0438 HIIT \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430. \u0429\u0435 \u0440\u0435\u0434\u0443\u0432\u0430\u0442\u0435 \u043f\u043e-\u0434\u044a\u043b\u0433\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0438 \u0438\u043d\u0442\u0435\u0440\u0432\u0430\u043b\u0438 \u0441 \u043a\u0440\u0430\u0442\u043a\u0438 \u043f\u043e\u0447\u0438\u0432\u043a\u0438. \u0412 \u0434\u043e\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u043a\u044a\u043c \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0442\u043e \u0443\u043a\u0440\u0435\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435\u0442\u043e \u0438 \u0431\u0435\u0434\u0440\u0430\u0442\u0430, \u0432\u0438\u0441\u043e\u043a\u0430\u0442\u0430 \u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u043e\u0441\u0442 \u0441\u044a\u0449\u043e \u0442\u0430\u043a\u0430 \u0449\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0434\u0430 <b><strong>\u0438\u0437\u0433\u043e\u0440\u0438\u0442\u0435 \u043c\u043d\u043e\u0433\u043e \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0437\u0430 \u043a\u0440\u0430\u0442\u044a\u043a \u043f\u0435\u0440\u0438\u043e\u0434 \u043e\u0442 \u0432\u0440\u0435\u043c\u0435.<\/strong><\/b><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\">\n<ul class=\"wp-block-list\">\n<li>40 \u0441\u0435\u043a\u0443\u043d\u0434\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, 20 \u0441\u0435\u043a\u0443\u043d\u0434\u0438 \u043f\u043e\u0447\u0438\u0432\u043a\u0430<\/li>\n\n\n\n<li>\u0437\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0441 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043d\u043e\u043c\u0435\u0440 1, \u0441\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043f\u0440\u0435\u043c\u0438\u043d\u0435\u0442\u0435 \u043a\u044a\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043d\u043e\u043c\u0435\u0440 2 \u0438 \u0442.\u043d.<\/li>\n\n\n\n<li>\u043f\u043e\u0447\u0438\u0432\u043a\u0430 \u043e\u0442 1 \u0434\u043e 2 \u043c\u0438\u043d\u0443\u0442\u0438 \u043c\u0435\u0436\u0434\u0443 \u043e\u0442\u0434\u0435\u043b\u043d\u0438\u0442\u0435 \u0441\u0435\u0440\u0438\u0438<\/li>\n\n\n\n<li>\u0441\u0442\u0440\u0435\u043c\u0435\u0442\u0435 \u0441\u0435 \u043a\u044a\u043c \u043e\u0431\u0449\u043e 3 \u0434\u043e 5 \u0441\u0435\u0440\u0438\u0438<\/li>\n\n\n\n<li>\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0432\u0438 \u043e\u0442\u043d\u0435\u043c\u0435 \u043e\u0442 17 \u0434\u043e 33 \u043c\u0438\u043d\u0443\u0442\u0438, \u0432 \u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e\u0441\u0442 \u043e\u0442 \u0431\u0440\u043e\u044f \u043d\u0430 \u0441\u0435\u0440\u0438\u0438\u0442\u0435 \u0438 \u0438\u043d\u0442\u0435\u0440\u0432\u0430\u043b\u0438\u0442\u0435 \u043d\u0430 \u043f\u043e\u0447\u0438\u0432\u043a\u0430.<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li>\u041d\u0430\u043f\u0430\u0434\u0438 \u0441\u044a\u0441 \u0441\u043a\u043e\u043a <\/li>\n\n\n\n<li>\u0421\u0443\u043c\u043e \u043a\u043b\u0435\u043a<\/li>\n\n\n\n<li>\u0421\u0442\u0440\u0430\u043d\u0438\u0447\u043d\u0438 \u043d\u0430\u043f\u0430\u0434\u0438<\/li>\n\n\n\n<li>\u0413\u043b\u0443\u0442\u0435\u0443\u0441 \u043c\u043e\u0441\u0442 \u0441 \u0434\u0435\u0441\u0435\u043d \u043a\u0440\u0430\u043a<\/li>\n\n\n\n<li>\u0413\u043b\u0443\u0442\u0435\u0443\u0441 \u043c\u043e\u0441\u0442 \u0441 \u043b\u044f\u0432 \u043a\u0440\u0430\u043a<\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"%D0%A3%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D0%B7%D0%B0_%D0%B7%D0%B0%D0%B4%D0%BD%D0%B8%D1%82%D0%B5_%D1%87%D0%B0%D1%81%D1%82%D0%B8_%D1%81_%D1%82%D0%B5%D0%BB%D0%B5%D1%81%D0%BD%D0%BE_%D1%82%D0%B5%D0%B3%D0%BB%D0%BE\"><\/span>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0437\u0430\u0434\u043d\u0438\u0442\u0435 \u0447\u0430\u0441\u0442\u0438 \u0441 \u0442\u0435\u043b\u0435\u0441\u043d\u043e \u0442\u0435\u0433\u043b\u043e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>\u0412\u044a\u0432 \u0432\u0438\u0434\u0435\u043e\u0442\u043e \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u0438 \u0432\u0434\u044a\u0445\u043d\u043e\u0432\u0435\u043d\u0438\u0435 \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0434\u0443\u043f\u0435 \u0438 \u0431\u0435\u0434\u0440\u0430.<\/p>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\r\n<iframe loading=\"lazy\" title=\"Home workout l Bodyweight Butt-Toning Exercises l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/cmemPhrVFyg?start=71&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\r\n<\/div><\/figure>\r\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9D%D0%B0%D0%BA%D1%8A%D0%B4%D0%B5_%D0%B4%D0%B0_%D0%BF%D1%80%D0%BE%D0%B4%D1%8A%D0%BB%D0%B6%D0%B8%D1%82%D0%B5\"><\/span>\u041d\u0430\u043a\u044a\u0434\u0435 \u0434\u0430 \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0438\u0442\u0435?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<ul class=\"wp-block-list\">\n<li>\u0410\u043a\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u0441\u0435 \u0441\u044a\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0438\u0442\u0435 \u0435\u0434\u0438\u043d\u0441\u0442\u0432\u0435\u043d\u043e \u0432\u044a\u0440\u0445\u0443 \u0443\u043a\u0440\u0435\u043f\u0432\u0430\u043d\u0435\u0442\u043e \u0438 \u0442\u043e\u043d\u0438\u0437\u0438\u0440\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0431\u0435\u0437 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u043d\u0435 \u043d\u0430 \u043e\u0431\u043e\u0440\u0443\u0434\u0432\u0430\u043d\u0435, \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0432 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430: <a href=\"https:\/\/gymbeam.bg\/blog\/kak-da-trenirate-za-dune-nai-dobrite-uprajneniya-s-telesno-teglo-za-zaobleno-i-stegnato-sedalishte\/\"><b><strong>\u041a\u0430\u043a \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435\u0442\u043e \u0441\u0438?<\/strong><\/b><\/a> <a href=\"https:\/\/gymbeam.bg\/blog\/kak-da-trenirate-za-dune-nai-dobrite-uprajneniya-s-telesno-teglo-za-zaobleno-i-stegnato-sedalishte\/\"><b><strong>\u041d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0442\u0435\u043b\u0435\u0441\u043d\u043e \u0442\u0435\u0433\u043b\u043e \u0437\u0430 \u0437\u0430\u043e\u0431\u043b\u0435\u043d\u0438 \u0438 \u0441\u0442\u0435\u0433\u043d\u0430\u0442\u0438 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438<\/strong><\/b><\/a><\/li>\n\n\n\n<li>\u0410\u043a\u043e \u0440\u0430\u0437\u043f\u043e\u043b\u0430\u0433\u0430\u0442\u0435 \u0441 \u043f\u0443\u0434\u043e\u0432\u043a\u0430 \u0443 \u0434\u043e\u043c\u0430, \u0432 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430 \u0449\u0435 \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u0442\u043e\u0437\u0438 \u0443\u0440\u0435\u0434: <a href=\"https:\/\/gymbeam.bg\/blog\/nai-dobrite-8-uprajnenia-s-pudovka-za-oformiane-na-dupeto-i-krakata\/\"><b><strong>8 \u041d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043a\u0440\u0430\u043a\u0430 \u0438 \u0434\u0443\u043f\u0435 \u0441 \u043f\u0443\u0434\u043e\u0432\u043a\u0430<\/strong><\/b><\/a><\/li>\n\n\n\n<li>\u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0441\u0438 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435\u0442\u043e \u0441 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u0441\u044a\u043f\u0440\u043e\u0442\u0438\u0432\u0438\u0442\u0435\u043b\u0435\u043d \u043b\u0430\u0441\u0442\u0438\u043a, \u043a\u0430\u0442\u043e \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u043d\u0430\u0448\u0430\u0442\u0430 \u0441\u0442\u0430\u0442\u0438\u044f: <a href=\"https:\/\/gymbeam.bg\/blog\/sdobiite-se-sus-stegnato-dupe-bez-da-izpolzvate-dumbeli-opitaite-trenirovka-s-lastik\/\"><strong>\u041f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0441\u0442\u0435\u0433\u043d\u0430\u0442\u043e \u0438 \u0437\u0430\u043a\u0440\u044a\u0433\u043b\u0435\u043d\u043e \u0434\u0443\u043f\u0435 \u0431\u0435\u0437 \u0449\u0430\u043d\u0433\u0430. \u041e\u043f\u0438\u0442\u0430\u0439\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0441\u044a\u0441 \u0441\u044a\u043f\u0440\u043e\u0442\u0438\u0432\u0438\u0442\u0435\u043b\u0435\u043d \u043b\u0430\u0441\u0442\u0438\u043a<\/strong><\/a><\/li>\n\n\n\n<li>\u0410\u043a\u043e \u0441\u0435 \u043e\u0442\u043f\u0440\u0430\u0432\u044f\u0442\u0435 \u043a\u044a\u043c \u0444\u0438\u0442\u043d\u0435\u0441\u0430, \u043e\u043f\u0438\u0442\u0430\u0439\u0442\u0435 \u0434\u0430 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435 \u043d\u044f\u043a\u043e\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043e\u0442 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430: <a href=\"https:\/\/gymbeam.bg\/blog\/nai-dobrite-upraznenia-za-dupe-i-kraka-suvetva-nicole-wilkins\/\"><b><strong>9 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0438 \u043a\u0440\u0430\u043a\u0430<\/strong><\/b><\/a><\/li>\n\n\n\n<li>\u0410\u043a\u043e \u043e\u0442 \u0438\u0437\u0432\u0435\u0441\u0442\u043d\u043e \u0432\u0440\u0435\u043c\u0435 \u0443\u0441\u0438\u043b\u0435\u043d\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0438 \u043d\u0435 \u0441\u0442\u0435 \u0441\u0438\u0433\u0443\u0440\u043d\u0438 \u0434\u0430\u043b\u0438 \u043d\u0435 \u0434\u043e\u043f\u0443\u0441\u043a\u0430\u0442\u0435 \u0433\u0440\u0435\u0448\u043a\u0430, \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430 <b><strong>&#8220;<\/strong><\/b><a href=\"https:\/\/gymbeam.bg\/blog\/?p=434431\"><b><strong>\u041c\u0438\u0442\u043e\u0432\u0435 \u0437\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430 \u0437\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u043a\u043e\u0438\u0442\u043e \u0441\u0442\u043e\u044f\u0442 \u043c\u0435\u0436\u0434\u0443 \u0432\u0430\u0441 \u0438 \u043f\u043e-\u0441\u0438\u043b\u043d\u043e\u0442\u043e, \u043f\u043e-\u043a\u0440\u044a\u0433\u043b\u043e \u0438 \u043f\u043e-\u0441\u0442\u0435\u0433\u043d\u0430\u0442\u043e \u0434\u0443\u043f\u0435<\/strong><\/b><\/a>&#8221; \u043c\u043e\u0436\u0435 \u0434\u0430 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0435.<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9A%D0%B0%D0%BA%D0%B2%D0%B8_%D1%81%D0%B0_%D0%BE%D1%81%D0%BD%D0%BE%D0%B2%D0%BD%D0%B8%D1%82%D0%B5_%D0%B8%D0%B7%D0%B2%D0%BE%D0%B4%D0%B8\"><\/span>\u041a\u0430\u043a\u0432\u0438 \u0441\u0430 \u043e\u0441\u043d\u043e\u0432\u043d\u0438\u0442\u0435 \u0438\u0437\u0432\u043e\u0434\u0438?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430 \u0441\u044a\u0441 \u0441\u043e\u0431\u0441\u0442\u0432\u0435\u043d\u043e \u0442\u0435\u0433\u043b\u043e \u0437\u0430 \u043a\u0440\u0430\u043a\u0430 \u0438 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435 \u0441\u0430 \u0438\u0434\u0435\u0430\u043b\u043d\u0438 \u0437\u0430 \u0432\u0441\u0435\u043a\u0438, \u043a\u043e\u0439\u0442\u043e \u0438\u0441\u043a\u0430 \u0434\u0430 <b><strong>\u043f\u043e\u0434\u043e\u0431\u0440\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0441\u0438 \u0437\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e<\/strong><\/b>. \u041e\u0441\u043d\u043e\u0432\u043d\u043e\u0442\u043e \u0438\u043c \u043f\u0440\u0435\u0434\u0438\u043c\u0441\u0442\u0432\u043e \u0435, \u0447\u0435 \u043d\u0435 \u0441\u0435 \u043d\u0443\u0436\u0434\u0430\u0435\u0442\u0435 \u043e\u0442 \u043d\u0438\u043a\u0430\u043a\u0432\u043e \u043e\u0431\u043e\u0440\u0443\u0434\u0432\u0430\u043d\u0435 \u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0433\u0438 \u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0443 \u0434\u043e\u043c\u0430, \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u043e\u0442\u043e \u0438\u0433\u0440\u0438\u0449\u0435 \u0438\u043b\u0438 \u043a\u044a\u0434\u0435\u0442\u043e \u0438 \u0434\u0430 \u0431\u0438\u043b\u043e \u0434\u0440\u0443\u0433\u0430\u0434\u0435. \u0410 \u043a\u043e\u0433\u0430\u0442\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u0438\u0437\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0442\u0430\u0437\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u043d\u0430 \u043d\u043e\u0432\u043e \u043d\u0438\u0432\u043e, \u043f\u0440\u043e\u0441\u0442\u043e \u0443\u0432\u0435\u043b\u0438\u0447\u0435\u0442\u0435 \u0431\u0440\u043e\u044f \u043d\u0430 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f\u0442\u0430, \u0441\u0435\u0440\u0438\u0438\u0442\u0435 \u0438\u043b\u0438 \u0441\u044a\u043f\u0440\u043e\u0442\u0438\u0432\u043b\u0435\u043d\u0438\u0435\u0442\u043e. \u041f\u043e \u0442\u043e\u0437\u0438 \u043d\u0430\u0447\u0438\u043d \u043c\u043e\u0436\u0435\u0442\u0435 \u043d\u0435\u043f\u0440\u0435\u043a\u044a\u0441\u043d\u0430\u0442\u043e \u0434\u0430 \u043d\u0430\u043f\u0440\u0435\u0434\u0432\u0430\u0442\u0435 \u043f\u043e \u043f\u044a\u0442\u044f \u0441\u0438 \u043a\u044a\u043c \u043f\u043e\u0441\u0442\u0438\u0433\u0430\u043d\u0435\u0442\u043e \u043d\u0430 <b><strong>\u043f\u0435\u0440\u0444\u0435\u043a\u0442\u043d\u043e \u0442\u043e\u043d\u0438\u0437\u0438\u0440\u0430\u043d\u0438 \u0434\u0443\u043f\u0435 \u0438 \u0431\u0435\u0434\u0440\u0430.<\/strong><\/b><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043e\u043f\u0438\u0442\u0430\u0442\u0435 \u043a\u043b\u0430\u0441\u0438\u0447\u0435\u0441\u043a\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0441 \u043f\u0440\u0435\u043f\u043e\u0440\u044a\u0447\u0438\u0442\u0435\u043b\u043d\u0438\u044f \u0431\u0440\u043e\u0439 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u0438\u043b\u0438 \u0432\u0438\u0441\u043e\u043a\u043e\u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u0430 \u0438\u043d\u0442\u0435\u0440\u0432\u0430\u043b\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 (HIIT), \u043a\u043e\u044f\u0442\u043e \u0435 \u043f\u043e-\u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0430 \u0437\u0430 \u043d\u0430\u043f\u0440\u0435\u0434\u043d\u0430\u043b\u0438 \u0430\u0442\u043b\u0435\u0442\u0438. \u0412\u0441\u0435\u043a\u0438, \u043a\u043e\u0439\u0442\u043e \u0438\u0441\u043a\u0430 \u0434\u0430 \u043f\u043e\u043b\u043e\u0436\u0438 \u0443\u0441\u0438\u043b\u0438\u044f, \u0441\u044a\u0441 \u0441\u0438\u0433\u0443\u0440\u043d\u043e\u0441\u0442 \u0449\u0435 \u043d\u0430\u043c\u0435\u0440\u0438 \u043d\u0435\u0449\u043e, \u043a\u043e\u0435\u0442\u043e \u0434\u0430 \u043c\u0443 \u0445\u0430\u0440\u0435\u0441\u0430.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u0411\u0435\u0448\u0435 \u043b\u0438 \u0432\u0438 \u043f\u043e\u043b\u0435\u0437\u043d\u0430 \u0442\u0430\u0437\u0438 \u0441\u0442\u0430\u0442\u0438\u044f? \u0410\u043a\u043e \u0435 \u0442\u0430\u043a\u0430, \u043d\u0435 \u0441\u0435 \u043a\u043e\u043b\u0435\u0431\u0430\u0439\u0442\u0435 \u0434\u0430 \u044f \u0441\u043f\u043e\u0434\u0435\u043b\u0438\u0442\u0435 \u0441 \u043f\u0440\u0438\u044f\u0442\u0435\u043b\u0438\u0442\u0435 \u0441\u0438 \u0438 \u0434\u0430 \u0433\u0438 \u0432\u0434\u044a\u0445\u043d\u043e\u0432\u0438\u0442\u0435 \u0434\u0430 \u0441\u0435 \u043f\u0440\u0438\u0441\u044a\u0435\u0434\u0438\u043d\u044f\u0442 \u043a\u044a\u043c \u043f\u044a\u0442\u0443\u0432\u0430\u043d\u0435\u0442\u043e \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435\u0442\u043e \u0438 \u043a\u0440\u0430\u043a\u0430\u0442\u0430.<\/p>\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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u041a\u0430\u043a \u0434\u0430 \u0437\u0430\u0437\u0434\u0440\u0430\u0432\u0438\u0442\u0435 \u0437\u0430\u0434\u043d\u0438\u0442\u0435 \u0447\u0430\u0441\u0442\u0438 \u0438 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438 \u0431\u0435\u0437 \u0444\u0438\u0442\u043d\u0435\u0441 \u0443\u0440\u0435\u0434\u0438? \u0412 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430 \u0441\u0430 \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u0435\u043d\u0438 14 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430, \u043a\u0430\u043a\u0442\u043e \u0438 \u043f\u0440\u0438\u043c\u0435\u0440\u043d\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438, \u043a\u043e\u0438\u0442\u043e \u0449\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0430\u0442 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0444\u0438\u0442\u043d\u0435\u0441 \u0446\u0435\u043b\u0438\u0442\u0435 \u0441\u0438.<\/p>\n","protected":false},"author":129,"featured_media":517868,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[81],"tags":[6487,6427,6415,6439],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-542709","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-trenyrovchny-planove-y-upraznenyia","8":"tag-6487","9":"tag-6427","10":"tag-6415","11":"tag-6439","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u043a\u0440\u0430\u043a\u0430 \u0438 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435 \u0443 \u0434\u043e\u043c\u0430: 14 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0442\u0435\u043b\u0435\u0441\u043d\u043e \u0442\u0435\u0433\u043b\u043e - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u041d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0442\u0435\u0436\u0435\u0441\u0442\u0442\u0430 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0437\u0430 \u0437\u0430\u043a\u0440\u044a\u0433\u043b\u0435\u043d\u0438 \u0437\u0430\u0434\u043d\u0438 \u0447\u0430\u0441\u0442\u0438 \u0438 \u0441\u0442\u0435\u0433\u043d\u0430\u0442\u0438 \u0431\u0435\u0434\u0440\u0430 \u0431\u0435\u0437 \u0443\u0440\u0435\u0434\u0438. \u041f\u0440\u0438\u043c\u0435\u0440\u043d\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0438 HIIT \u0437\u0430 \u0442\u043e\u043d\u0438\u0437\u0438\u0440\u0430\u043d\u0438 \u0431\u0435\u0434\u0440\u0430 \u0438 \u0434\u0443\u043f\u0435 \u0437\u0430 \u043d\u0430\u0447\u0438\u043d\u0430\u0435\u0449\u0438 \u0438 \u043d\u0430\u043f\u0440\u0435\u0434\u043d\u0430\u043b\u0438.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/uprajneniq-za-sedalishte-koito-triabva-da-opitate-v-uiuta-na-doma\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u043a\u0440\u0430\u043a\u0430 \u0438 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435 \u0443 \u0434\u043e\u043c\u0430: 14 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0442\u0435\u043b\u0435\u0441\u043d\u043e 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