{"id":571327,"date":"2025-07-02T19:12:44","date_gmt":"2025-07-02T17:12:44","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=571327"},"modified":"2025-07-02T19:13:13","modified_gmt":"2025-07-02T17:13:13","slug":"spisuk-s-uprajneniq-muskuli-na-krakata-predni-i-zadni-bedreni-muskuli-i-prasci","status":"publish","type":"post","link":"https:\/\/gymbeam.bg\/blog\/spisuk-s-uprajneniq-muskuli-na-krakata-predni-i-zadni-bedreni-muskuli-i-prasci\/","title":{"rendered":"9 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0431\u0435\u0434\u0440\u0430 \u0438 \u043f\u0440\u0430\u0441\u0446\u0438"},"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\/spisuk-s-uprajneniq-muskuli-na-krakata-predni-i-zadni-bedreni-muskuli-i-prasci\/#%D0%9A%D0%B0%D0%BA_%D0%B4%D0%B0_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%B0%D0%BC%D0%B5_%D0%B1%D0%B5%D0%B4%D1%80%D0%B0%D1%82%D0%B0_%D0%B8_%D0%BF%D1%80%D0%B0%D1%81%D1%86%D0%B8%D1%82%D0%B5\" title=\"\u041a\u0430\u043a \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u043c\u0435 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0438 \u043f\u0440\u0430\u0441\u0446\u0438\u0442\u0435?\">\u041a\u0430\u043a \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u043c\u0435 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0438 \u043f\u0440\u0430\u0441\u0446\u0438\u0442\u0435?<\/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\/spisuk-s-uprajneniq-muskuli-na-krakata-predni-i-zadni-bedreni-muskuli-i-prasci\/#9_%D0%BD%D0%B0%D0%B9-%D0%B5%D1%84%D0%B5%D0%BA%D1%82%D0%B8%D0%B2%D0%BD%D0%B8_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D0%B7%D0%B0_%D0%B1%D0%B5%D0%B4%D1%80%D0%B0_%D0%B8_%D0%BF%D1%80%D0%B0%D1%81%D1%86%D0%B8\" title=\"9 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0431\u0435\u0434\u0440\u0430 \u0438 \u043f\u0440\u0430\u0441\u0446\u0438\">9 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0431\u0435\u0434\u0440\u0430 \u0438 \u043f\u0440\u0430\u0441\u0446\u0438<\/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\/spisuk-s-uprajneniq-muskuli-na-krakata-predni-i-zadni-bedreni-muskuli-i-prasci\/#%D0%9A%D0%B0%D0%BA_%D0%B4%D0%B0_%D0%BF%D1%80%D0%BE%D0%B4%D1%8A%D0%BB%D0%B6%D0%B8%D1%82%D0%B5_%D0%BE%D1%82%D1%82%D1%83%D0%BA_%D0%BD%D0%B0%D1%82%D0%B0%D1%82%D1%8A%D0%BA\" title=\"\u041a\u0430\u043a \u0434\u0430 \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0438\u0442\u0435 \u043e\u0442\u0442\u0443\u043a \u043d\u0430\u0442\u0430\u0442\u044a\u043a?\">\u041a\u0430\u043a \u0434\u0430 \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0438\u0442\u0435 \u043e\u0442\u0442\u0443\u043a \u043d\u0430\u0442\u0430\u0442\u044a\u043a?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.bg\/blog\/spisuk-s-uprajneniq-muskuli-na-krakata-predni-i-zadni-bedreni-muskuli-i-prasci\/#%D0%9A%D0%B0%D0%BA%D0%B2%D0%B8_%D1%81%D0%B0_%D0%BE%D1%81%D0%BD%D0%BE%D0%B2%D0%BD%D0%B8%D1%82%D0%B5_%D0%B8%D0%B7%D0%B2%D0%BE%D0%B4%D0%B8\" title=\"\u041a\u0430\u043a\u0432\u0438 \u0441\u0430 \u043e\u0441\u043d\u043e\u0432\u043d\u0438\u0442\u0435 \u0438\u0437\u0432\u043e\u0434\u0438?\">\u041a\u0430\u043a\u0432\u0438 \u0441\u0430 \u043e\u0441\u043d\u043e\u0432\u043d\u0438\u0442\u0435 \u0438\u0437\u0432\u043e\u0434\u0438?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u041a\u043e\u0439 \u043d\u0435 \u0431\u0438 \u0441\u0435 \u0441\u0442\u0440\u0435\u043c\u0438\u043b \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435 <strong>\u0441\u0438\u043b\u043d\u0438 \u0438 \u043e\u0444\u043e\u0440\u043c\u0435\u043d\u0438 \u0431\u0435\u0434\u0440\u0430 \u0438 \u043f\u0440\u0430\u0441\u0446\u0438?<\/strong> \u0422\u0435\u0437\u0438 \u043e\u0431\u043b\u0430\u0441\u0442\u0438 \u043f\u0440\u0438\u0434\u0430\u0432\u0430\u0442 \u043a\u043e\u043d\u0442\u0443\u0440 \u0438 \u043e\u0431\u0435\u043c \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u043d\u0438. \u0415\u0434\u043d\u043e\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e \u0441 \u0442\u043e\u0432\u0430 \u0442\u0435 \u0438\u0433\u0440\u0430\u044f\u0442 \u043a\u043b\u044e\u0447\u043e\u0432\u0430 \u0440\u043e\u043b\u044f \u0437\u0430 \u0435\u0436\u0435\u0434\u043d\u0435\u0432\u043d\u0430\u0442\u0430 \u043f\u043e\u0434\u0432\u0438\u0436\u043d\u043e\u0441\u0442, \u043e\u0441\u043e\u0431\u0435\u043d\u043e \u043f\u0440\u0438 \u0445\u043e\u0434\u0435\u043d\u0435 \u0438 \u043f\u043e\u0434\u0434\u044a\u0440\u0436\u0430\u043d\u0435 \u043d\u0430 \u0440\u0430\u0432\u043d\u043e\u0432\u0435\u0441\u0438\u0435. \u0415\u0442\u043e \u0437\u0430\u0449\u043e \u0441\u0438 \u0441\u0442\u0440\u0443\u0432\u0430 \u0434\u0430 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435 \u0442\u0435\u0437\u0438 \u043e\u0431\u043b\u0430\u0441\u0442\u0438 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430\u0442\u0430 \u0441\u0438 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u041f\u0440\u0430\u0441\u0446\u0438\u0442\u0435 \u0447\u0435\u0441\u0442\u043e \u0441\u0435 \u043f\u0440\u0435\u043d\u0435\u0431\u0440\u0435\u0433\u0432\u0430\u0442 \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435, \u043a\u043e\u0435\u0442\u043e \u043c\u043e\u0436\u0435 \u0434\u0430 \u0434\u043e\u0432\u0435\u0434\u0435 \u0434\u043e \u043d\u0435\u043f\u0440\u043e\u043f\u043e\u0440\u0446\u0438\u043e\u043d\u0430\u043b\u043d\u043e \u0440\u0430\u0437\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u0438\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430 \u0432 \u043a\u0440\u0430\u043a\u0430\u0442\u0430. \u041e\u0441\u0432\u0435\u043d \u0442\u043e\u0432\u0430 \u0442\u0435 \u0441\u043b\u0443\u0436\u0430\u0442 \u043a\u0430\u0442\u043e \u0446\u0435\u043d\u0442\u044a\u0440 \u043d\u0430 \u0434\u0438\u043d\u0430\u043c\u0438\u0447\u043d\u0430\u0442\u0430 \u0441\u0438\u043b\u0430 \u043d\u0430 \u0434\u043e\u043b\u043d\u0438\u0442\u0435 \u043a\u0440\u0430\u0439\u043d\u0438\u0446\u0438, \u043e\u0441\u043e\u0431\u0435\u043d\u043e \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 <strong>\u0441\u043a\u043e\u043a\u043e\u0432\u0435, \u0431\u044f\u0433\u0430\u043d\u0435, \u043a\u043e\u043b\u043e\u0435\u0437\u0434\u0435\u043d\u0435 \u0438\u043b\u0438 \u0445\u043e\u0434\u0435\u043d\u0435 \u043f\u043e \u0441\u0442\u044a\u043b\u0431\u0438<\/strong> \u0438 \u0441\u043a\u043b\u043e\u043d\u043e\u0432\u0435. \u0423\u043a\u0440\u0435\u043f\u0432\u0430\u043d\u0435\u0442\u043e \u0438\u043c \u043c\u043e\u0436\u0435 \u0434\u0430 \u043f\u043e\u0434\u043e\u0431\u0440\u0438 \u0441\u043f\u043e\u0441\u043e\u0431\u043d\u043e\u0441\u0442\u0442\u0430 \u0432\u0438 \u0434\u0430 \u0441\u0435 \u0434\u0432\u0438\u0436\u0438\u0442\u0435 \u043f\u043e-\u0431\u044a\u0440\u0437\u043e \u0438 \u043f\u043e-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e. \u0412\u044a\u043f\u0440\u0435\u043a\u0438 \u0447\u0435 <a href=\"https:\/\/gymbeam.bg\/blog\/kak-genite-vliqqt-na-muskulniya-rastej-i-na-silata-domashnite-dnk-testove-pomagat-da-razkriete-svoya-estestven-potencial\/\">\u0433\u0435\u043d\u0435\u0442\u0438\u043a\u0430\u0442\u0430<\/a> \u0441\u044a\u0441 \u0441\u0438\u0433\u0443\u0440\u043d\u043e\u0441\u0442 \u0438\u0433\u0440\u0430\u0435 \u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u043d\u0430 \u0440\u043e\u043b\u044f \u0437\u0430 \u0442\u0435\u0445\u043d\u0438\u044f \u0440\u0430\u0437\u043c\u0435\u0440, \u0442\u043e\u0432\u0430 \u043d\u0435 \u043e\u0437\u043d\u0430\u0447\u0430\u0432\u0430, \u0447\u0435 \u0443\u043a\u0440\u0435\u043f\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0442\u0430\u0437\u0438 \u043e\u0431\u043b\u0430\u0441\u0442 \u0435 \u0431\u0435\u0437\u043f\u043e\u043b\u0435\u0437\u043d\u043e. \u041c\u043e\u0436\u0435 \u0434\u0430 \u043d\u0435 \u0440\u0430\u0437\u0432\u0438\u0435\u0442\u0435 \u043f\u0440\u0430\u0441\u0446\u0438 \u043a\u0430\u0442\u043e \u043d\u0430 \u043f\u0440\u043e\u0444\u0435\u0441\u0438\u043e\u043d\u0430\u043b\u043d\u0438 \u043a\u0443\u043b\u0442\u0443\u0440\u0438\u0441\u0442\u0438, \u043d\u043e \u0442\u043e\u0432\u0430 \u043d\u0435 \u0435 \u0446\u0435\u043b\u0442\u0430, \u043e\u0441\u0432\u0435\u043d \u0430\u043a\u043e \u043d\u0435 \u0441\u0435 \u0441\u0442\u0440\u0435\u043c\u0438\u0442\u0435 \u0434\u0430 \u043f\u043e\u043b\u0443\u0447\u0438\u0442\u0435 \u0442\u0438\u0442\u043b\u0430\u0442\u0430 &#8220;\u041c\u0438\u0441\u0442\u044a\u0440 \u041e\u043b\u0438\u043c\u043f\u0438\u044f&#8221;. \u041a\u043e\u0433\u0430\u0442\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435, \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0435 \u0435 \u0434\u0430 \u043a\u043e\u043c\u0431\u0438\u043d\u0438\u0440\u0430\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430 \u0437\u0430 \u043f\u0440\u0430\u0441\u0446\u0438 \u0441 \u0442\u0435\u0437\u0438 \u0437\u0430 \u0431\u0435\u0434\u0440\u0430, \u0437\u0430\u0442\u043e\u0432\u0430 \u0441\u043c\u0435 \u0433\u0438 \u0441\u0432\u044a\u0440\u0437\u0430\u043b\u0438 \u0432 \u0434\u043d\u0435\u0448\u043d\u0430\u0442\u0430 \u0441\u0442\u0430\u0442\u0438\u044f.<\/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%D0%BC%D0%B5_%D0%B1%D0%B5%D0%B4%D1%80%D0%B0%D1%82%D0%B0_%D0%B8_%D0%BF%D1%80%D0%B0%D1%81%D1%86%D0%B8%D1%82%D0%B5\"><\/span>\u041a\u0430\u043a \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u043c\u0435 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0438 \u043f\u0440\u0430\u0441\u0446\u0438\u0442\u0435?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>While you engage the muscles of the thighs and calves during everyday activities such as running or climbing stairs, <strong>they need a substantial stimulus for their growth and strengthening.<\/strong> This is best achieved through well-chosen exercises in the gym using machines, <a href=\"https:\/\/gymbeam.com\/neoprene-hex-dumbbell-beastpink.html\" class=\"ek-link\">dumbbells<\/a>, or a <a href=\"https:\/\/gymbeam.com\/weight-bars-barbells-dumbbells\" class=\"ek-link\">barbell<\/a>. Of course, it is crucial to first learn how to perform the exercises with proper technique and then gradually increase the load as you gain strength over time.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>\u041a\u043e\u0433\u0430\u0442\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0438 \u043f\u0440\u0430\u0441\u0446\u0438\u0442\u0435, \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0437\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0441\u044a\u0441 \u0437\u0430\u0433\u0440\u044f\u0432\u0430\u043d\u0435 \u0438 \u0440\u0430\u0437\u0442\u044f\u0433\u0430\u043d\u0435, \u043a\u0430\u043a\u0442\u043e \u043f\u0440\u0438 \u0432\u0441\u0435\u043a\u0438 \u0434\u0440\u0443\u0433 \u0432\u0438\u0434 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430.<\/strong> \u0422\u043e\u0432\u0430 \u043f\u043e\u0434\u0433\u043e\u0442\u0432\u044f \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0437\u0430 \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435\u0442\u043e \u0438 \u043d\u0430\u043c\u0430\u043b\u044f\u0432\u0430 \u0440\u0438\u0441\u043a\u0430 \u043e\u0442 \u0442\u0440\u0430\u0432\u043c\u0438. \u0414\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u0438 \u0441\u0430 \u0441\u0430\u043c\u043e \u043d\u044f\u043a\u043e\u043b\u043a\u043e \u043c\u0438\u043d\u0443\u0442\u0438, \u043f\u0440\u0435\u043a\u0430\u0440\u0430\u043d\u0438 \u043d\u0430<a href=\"https:\/\/gymbeam.com\/rowing-machine-gymbeam.html\"> \u0433\u0440\u0435\u0431\u043d\u0438\u044f \u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440<\/a>, \u0441 <a href=\"https:\/\/gymbeam.com\/skipping-ropes\">\u0432\u044a\u0436\u0435\u0442\u043e \u0437\u0430 \u0441\u043a\u0430\u0447\u0430\u043d\u0435<\/a> \u0438\u043b\u0438 \u043c\u043e\u0436\u0435 \u0431\u0438 \u0432 \u0441\u043a\u043e\u043a\u043e\u0432\u0435 \u043e\u0442 \u043c\u044f\u0441\u0442\u043e. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043f\u0440\u0438\u0441\u0442\u044a\u043f\u0435\u0442\u0435 \u043a\u044a\u043c \u043c\u043e\u0431\u0438\u043b\u0438\u0437\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u0446\u044f\u043b\u043e\u0442\u043e \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 \u0431\u0435\u0434\u0440\u0430\u0442\u0430, \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u0438 \u0433\u043b\u0435\u0437\u0435\u043d\u0438\u0442\u0435. \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 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u0421 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u0435\u043d\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043c\u043e\u0436\u0435\u0442\u0435 \u043b\u0435\u0441\u043d\u043e \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 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0438 \u043f\u0440\u0430\u0441\u0446\u0438\u0442\u0435 \u0432\u044a\u0432 \u0444\u0438\u0442\u043d\u0435\u0441\u0430. \u041a\u0430\u0442\u043e \u043d\u0430\u0447\u0430\u043b\u043e<strong> \u0438\u0437\u0431\u0435\u0440\u0435\u0442\u0435 \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u0438\u0442\u0435\u043b\u043d\u043e 2-3 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0432\u0441\u044f\u043a\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0433\u0440\u0443\u043f\u0430 \u0438 \u0433\u0438 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0439\u0442\u0435 \u0432 3 \u0440\u0430\u0431\u043e\u0442\u043d\u0438 \u0441\u0435\u0440\u0438\u0438 \u0441 \u0434\u0438\u0430\u043f\u0430\u0437\u043e\u043d \u043e\u0442 8-12 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u043d\u0430 \u0441\u0435\u0440\u0438\u044f.<\/strong> \u0421\u0442\u0440\u0435\u043c\u0435\u0442\u0435 \u0441\u0435 \u043a\u044a\u043c \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435 \u043e\u0442 \u043e\u043a\u043e\u043b\u043e 60-75% \u043e\u0442 \u0432\u0430\u0448\u0435\u0442\u043e 1 RM (\u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u0430 \u0441\u0438\u043b\u0430 \u0437\u0430 1 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435). \u0412\u043a\u043b\u044e\u0447\u0435\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0437\u0430 \u0431\u0435\u0434\u0440\u0430 \u0438 \u043f\u0440\u0430\u0441\u0446\u0438 \u0441\u0430\u043c\u043e\u0441\u0442\u043e\u044f\u0442\u0435\u043b\u043d\u043e \u0438\u043b\u0438 \u0432 \u043a\u043e\u043c\u0431\u0438\u043d\u0430\u0446\u0438\u044f \u0441 \u043f\u043e-\u043c\u0430\u043b\u043a\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u0449\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0433\u0440\u0443\u043f\u0430, \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440 \u043a\u043e\u0440\u0435\u043c, \u0432 \u0438\u0434\u0435\u0430\u043b\u043d\u0438\u044f \u0441\u043b\u0443\u0447\u0430\u0439<strong> 2-3 \u043f\u044a\u0442\u0438 \u0441\u0435\u0434\u043c\u0438\u0447\u043d\u043e<\/strong>. \u0418\u043c\u0430\u0439\u0442\u0435 \u043f\u0440\u0435\u0434\u0432\u0438\u0434, \u0447\u0435 \u043f\u044a\u043b\u043d\u043e\u0442\u043e \u0432\u044a\u0437\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0441\u043b\u0435\u0434 \u0441\u0438\u043b\u043e\u0432\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u043e\u0431\u0438\u043a\u043d\u043e\u0432\u0435\u043d\u043e \u043e\u0442\u043d\u0435\u043c\u0430 \u043e\u043a\u043e\u043b\u043e <strong>24-72 \u0447\u0430\u0441\u0430.<\/strong> \u0417\u0430\u0442\u043e\u0432\u0430 \u043f\u043b\u0430\u043d\u0438\u0440\u0430\u0439\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0438 \u0447\u0435\u0441\u0442\u043e\u0442\u0430\u0442\u0430 \u0438\u043c \u043f\u0440\u0435\u0437 \u0441\u0435\u0434\u043c\u0438\u0446\u0430\u0442\u0430 \u0437\u0430 \u043a\u043e\u043d\u043a\u0440\u0435\u0442\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438 \u0433\u0440\u0443\u043f\u0438 \u043f\u043e \u0441\u044a\u043e\u0442\u0432\u0435\u0442\u043d\u0438\u044f \u043d\u0430\u0447\u0438\u043d. [1-3]<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u0410\u043a\u043e \u0441\u0435 \u0438\u043d\u0442\u0435\u0440\u0435\u0441\u0443\u0432\u0430\u0442\u0435 \u0438 \u043e\u0442 \u0446\u044f\u043b\u043e\u0441\u0442\u043d\u043e \u0440\u044a\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e \u0437\u0430 \u043e\u0444\u043e\u0440\u043c\u044f\u043d\u0435 \u043d\u0430 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435\u0442\u043e \u0438 \u043a\u0440\u0430\u043a\u0430\u0442\u0430, \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435\u043b\u043d\u043e \u043f\u0440\u0435\u043f\u043e\u0440\u044a\u043a\u0438 \u0437\u0430 \u0445\u0440\u0430\u043d\u0435\u043d\u0435, \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0433\u043e \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u0432 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430: <a href=\"https:\/\/gymbeam.bg\/blog\/8-saveta-kak-da-postignete-perfektno-dupe\/\"><strong>\u041a\u0430\u043a \u0434\u0430 \u0441\u0442\u0435\u0433\u043d\u0435\u043c \u0438 \u043e\u0444\u043e\u0440\u043c\u0438\u043c \u0434\u0443\u043f\u0435\u0442\u043e \u0438 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438.<\/strong><\/a><\/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.bg\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-1124x749.jpg\" alt=\"&#x41A;&#x430;&#x43A; &#x434;&#x430; &#x442;&#x440;&#x435;&#x43D;&#x438;&#x440;&#x430;&#x43C;&#x435; &#x431;&#x435;&#x434;&#x440;&#x430;&#x442;&#x430; &#x438; &#x43F;&#x440;&#x430;&#x441;&#x446;&#x438;&#x442;&#x435;?\" class=\"wp-image-521559\" title=\"&#x41A;&#x430;&#x43A; &#x434;&#x430; &#x442;&#x440;&#x435;&#x43D;&#x438;&#x440;&#x430;&#x43C;&#x435; &#x431;&#x435;&#x434;&#x440;&#x430;&#x442;&#x430; &#x438; &#x43F;&#x440;&#x430;&#x441;&#x446;&#x438;&#x442;&#x435;?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_%D0%BD%D0%B0%D0%B9-%D0%B5%D1%84%D0%B5%D0%BA%D1%82%D0%B8%D0%B2%D0%BD%D0%B8_%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F_%D0%B7%D0%B0_%D0%B1%D0%B5%D0%B4%D1%80%D0%B0_%D0%B8_%D0%BF%D1%80%D0%B0%D1%81%D1%86%D0%B8\"><\/span>9 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0431\u0435\u0434\u0440\u0430 \u0438 \u043f\u0440\u0430\u0441\u0446\u0438<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>\u0421 \u0438\u0437\u0431\u0440\u043e\u0435\u043d\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0449\u0435 \u0430\u043d\u0433\u0430\u0436\u0438\u0440\u0430\u0442\u0435 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e <strong>\u043e\u0441\u043d\u043e\u0432\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438 \u0433\u0440\u0443\u043f\u0438 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430,<\/strong> \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435\u043b\u043d\u043e \u0447\u0435\u0442\u0438\u0440\u0438\u0433\u043b\u0430\u0432\u0438\u044f \u0431\u0435\u0434\u0440\u0435\u043d \u043c\u0443\u0441\u043a\u0443\u043b (musculus quadriceps femoris), \u0434\u0432\u0443\u0433\u043b\u0430\u0432\u0438\u044f \u0431\u0435\u0434\u0440\u0435\u043d \u043c\u0443\u0441\u043a\u0443\u043b (musculus biceps femoris) \u0438\u043b\u0438 <strong>\u0437\u0430\u0434\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430<\/strong> \u0438 \u0432\u044a\u0442\u0440\u0435\u0448\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430. \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430 \u0437\u0430 \u043f\u0440\u0430\u0441\u0446\u0438 \u043f\u043e \u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d \u043d\u0430\u0447\u0438\u043d \u0449\u0435 \u0430\u043d\u0433\u0430\u0436\u0438\u0440\u0430\u0442 \u0438 musculus triceps surae, <strong>\u0442\u0440\u0438\u0433\u043b\u0430\u0432\u0430\u0442\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0433\u0440\u0443\u043f\u0430 \u0432 \u043f\u0440\u0430\u0441\u0446\u0438\u0442\u0435.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>These exercises are suitable for the gym, but if you have a <a href=\"https:\/\/gymbeam.com\/weight-bars-barbells-dumbbells\" class=\"ek-link\">barbell<\/a> with <a href=\"https:\/\/gymbeam.com\/competition-bumper-plate-gymbeam.html\">plates<\/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 even a <a href=\"https:\/\/gymbeam.com\/water-powerbag-gymbeam.html\" class=\"ek-link\">powerbag<\/a> at home,<strong> you can easily perform them in the comfort of your own home.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u041f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0432\u0441\u044f\u043a\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 <strong>\u043e\u0431\u0440\u044a\u0449\u0430\u0439\u0442\u0435 \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u043d\u043e \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435 \u043d\u0430 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e\u0442\u043e \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435<\/strong> \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430 \u0438 \u0430\u043d\u0433\u0430\u0436\u0438\u0440\u0430\u0439\u0442\u0435 \u0446\u0435\u043d\u0442\u0440\u0430\u043b\u043d\u0430\u0442\u0430 \u0441\u0438 \u0447\u0430\u0441\u0442. \u0410\u043a\u043e \u0441\u0435 \u0441\u0442\u0440\u0435\u043c\u0438\u0442\u0435 \u0434\u0430 \u043f\u043e\u0434\u0434\u044a\u0440\u0436\u0430\u0442\u0435 \u0441\u0442\u0430\u0431\u0438\u043b\u043d\u043e\u0441\u0442\u0442\u0430 \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435, \u043f\u043e\u043c\u0438\u0441\u043b\u0435\u0442\u0435 \u0437\u0430 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 <strong>\u043d\u0435\u043e\u043f\u0440\u0435\u043d\u043e\u0432\u0438 \u043d\u0430\u043a\u043e\u043b\u0435\u043d\u043a\u0438<\/strong> \u0437\u0430 \u0442\u044f\u0445. \u0417\u0430 \u0442\u0440\u0443\u0434\u043d\u0438 \u043a\u043b\u0435\u043a\u043e\u0432\u0435 \u0438\u043b\u0438 \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430 <strong>\u043a\u043e\u043b\u0430\u043d\u044a\u0442 \u0437\u0430 \u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0442\u0435\u0436\u0435\u0441\u0442\u0438<\/strong> \u043c\u043e\u0436\u0435 \u0434\u0430 \u0431\u044a\u0434\u0435 \u043e\u0442 \u043f\u043e\u043b\u0437\u0430 \u0437\u0430 \u0443\u043a\u0440\u0435\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u0440\u043f\u0443\u0441\u0430 \u0438 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"4473,86089,93385,107833,108187\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. \u0417\u0430\u0434\u0435\u043d \u043a\u043b\u0435\u043a \u043d\u0430 \u0421\u043c\u0438\u0442 \u043c\u0430\u0448\u0438\u043d\u0430<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting Position:<\/strong> Adjust the barbell to a suitable height (below shoulder level) and load it with plates according to your strength capabilities. Stand under the barbell with your feet roughly shoulder-width apart. Place the <a href=\"https:\/\/gymbeam.com\/weight-bars-barbells-dumbbells\" class=\"ek-link\">barbell<\/a> behind your neck and grip it with both hands beside your shoulders, ensuring that your elbows point downward. Release the safety hooks by rotating the bar.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong> \u0412\u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u0438 \u0437\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u043a\u043b\u0435\u043a\u0430, \u043a\u0430\u0442\u043e \u0434\u0432\u0438\u0436\u0438\u0442\u0435 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0441\u0438 \u043d\u0430\u0437\u0430\u0434 \u0438 \u043d\u0430\u0434\u043e\u043b\u0443. \u0418\u0437\u0431\u0435\u0440\u0435\u0442\u0435 \u0434\u044a\u043b\u0431\u043e\u0447\u0438\u043d\u0430 \u043d\u0430 \u043a\u043b\u0435\u043a\u0430, \u043a\u043e\u044f\u0442\u043e \u0432\u0438 \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u0432\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 \u0438 \u0432\u0438 \u0434\u0430\u0432\u0430 \u0432\u044a\u0437\u043c\u043e\u0436\u043d\u043e\u0441\u0442 \u0434\u0430 \u0441\u0435 \u0438\u0437\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043e\u0442 \u0442\u0430\u0437\u0438 \u043f\u043e\u0437\u0438\u0446\u0438\u044f. \u041f\u043e\u0434\u0434\u044a\u0440\u0436\u0430\u0439\u0442\u0435 \u0438\u0437\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 \u0432 \u0435\u0434\u043d\u0430 \u0438 \u0441\u044a\u0449\u0430 \u0440\u0430\u0432\u043d\u0438\u043d\u0430. \u0418\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u0438 \u043f\u043b\u0430\u0432\u043d\u043e \u0441\u0435 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u0442\u0435, \u043a\u0430\u0442\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0440\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 \u043f\u0440\u0435\u0434\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430. \u0418\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0439\u0442\u0435 \u0434\u043e\u043f\u044a\u043b\u043d\u0438\u0442\u0435\u043b\u043d\u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u043f\u043e \u0442\u043e\u0437\u0438 \u043d\u0430\u0447\u0438\u043d. \u0421\u043b\u0435\u0434 \u043f\u0440\u0438\u043a\u043b\u044e\u0447\u0432\u0430\u043d\u0435 \u043d\u0430 \u0441\u0435\u0440\u0438\u044f\u0442\u0430 \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u0449\u0430\u043d\u0433\u0430\u0442\u0430 \u043e\u0431\u0440\u0430\u0442\u043d\u043e \u0432 \u0441\u0442\u043e\u0439\u043a\u0430\u0442\u0430.<\/li>\n\n\n\n<li><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong> \u0418\u0437\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430, \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, \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\u043d\u0430\u0441\u044f\u043d\u0435 \u043d\u0430 \u0442\u0435\u0436\u0435\u0441\u0442\u0442\u0430 \u0432\u044a\u0440\u0445\u0443 \u043f\u0440\u044a\u0441\u0442\u0438\u0442\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0438\u043b\u0438 \u043f\u0435\u0442\u0438\u0442\u0435, \u043f\u0440\u0435\u043a\u043e\u043c\u0435\u0440\u043d\u0430 \u0438\u043b\u0438 \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u0430 \u0442\u0435\u0436\u0435\u0441\u0442 \u043d\u0430 \u0449\u0430\u043d\u0433\u0430\u0442\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.bg\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-optimize-10.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x43F;&#x440;&#x430;&#x432;&#x438; &#x437;&#x430;&#x434;&#x435;&#x43D; &#x43A;&#x43B;&#x435;&#x43A; &#x43D;&#x430; &#x421;&#x43C;&#x438;&#x442; &#x43C;&#x430;&#x448;&#x438;&#x43D;&#x430;?\" class=\"wp-image-521485\" title=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x43F;&#x440;&#x430;&#x432;&#x438; &#x437;&#x430;&#x434;&#x435;&#x43D; &#x43A;&#x43B;&#x435;&#x43A; &#x43D;&#x430; &#x421;&#x43C;&#x438;&#x442; &#x43C;&#x430;&#x448;&#x438;&#x43D;&#x430;?\" \/><\/figure>\n<\/div>\n<h4 class=\"wp-block-heading\">\u0414\u0440\u0443\u0433\u0438 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u0438 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e:<\/h4>\n\n<h5 class=\"wp-block-heading\">1. \u0417\u0430\u0434\u0435\u043d \u043a\u043b\u0435\u043a \u0441 \u0449\u0430\u043d\u0433\u0430<\/h5>\n\n<p>You can also perform squats with a barbell on a regular <a href=\"https:\/\/gymbeam.com\/power-racks-and-stands\" class=\"ek-link\">rack<\/a> or with a <a href=\"https:\/\/gymbeam.com\/water-powerbag-gymbeam.html\" class=\"ek-link\">powerbag<\/a>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h5 class=\"wp-block-heading\">2. \u0413\u043e\u0431\u043b\u0435\u0442 \u043a\u043b\u0435\u043a<\/h5>\n\n<p>If you have access to a <a href=\"https:\/\/gymbeam.com\/adjustable-kettlebell-4-5-18-kg-gymbeam.html\" class=\"ek-link\">kettlebell<\/a> or a <a href=\"https:\/\/gymbeam.com\/adjustable-dumbbell-3-20-kg-gymbeam.html\">dumbbell<\/a>, you can try goblet squats. Hold the weight with both hands in front of your chest, and then proceed as with the basic version.<\/p>\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 \u0442\u043e\u0432\u0430 \u043a\u0430\u043a \u0434\u0430 \u043a\u043b\u044f\u043a\u0430\u0442\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e, \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\/klekove-pravilna-tehnika-polzite-ot-tqh-varianti-na-izpulnenieto-im\/#:~:text=D%C5%99ep%20je%20pr%C3%A1vem%20ozna%C4%8Dov%C3%A1n%20za,%C4%8D%C3%ADm%C5%BE%20efektivn%C4%9B%20posilujeme%20tyto%20partie.\"><strong>\u041a\u043b\u0435\u043a\u043e\u0432\u0435: \u041f\u043e\u043b\u0437\u0438, \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435 \u0438 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438\u0442\u0435 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u0438 \u043a\u0430\u043a\u0442\u043e \u0437\u0430 \u0434\u043e\u043c\u0430, \u0442\u0430\u043a\u0430 \u0438 \u0437\u0430 \u0444\u0438\u0442\u043d\u0435\u0441 \u0437\u0430\u043b\u0430\u0442\u0430<\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">2. \u0425\u0430\u043a\u0435\u043d-\u043a\u043b\u0435\u043a<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong> \u0417\u0430\u0440\u0435\u0434\u0435\u0442\u0435 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0430 \u0442\u0435\u0436\u0435\u0441\u0442 \u043d\u0430 \u043c\u0430\u0448\u0438\u043d\u0430\u0442\u0430 \u0437\u0430 \u0425\u0430\u043a\u0435\u043d-\u043a\u043b\u0435\u043a. \u0417\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u043d\u0430 \u043f\u043b\u0430\u0442\u0444\u043e\u0440\u043c\u0430\u0442\u0430 \u0441 \u043a\u0440\u0430\u043a\u0430 \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430, \u043e\u0431\u043b\u0435\u0433\u043d\u0435\u0442\u0435 \u0433\u0440\u044a\u0431 \u043d\u0430 \u043e\u0431\u043b\u0435\u0433\u0430\u043b\u043a\u0430\u0442\u0430 \u0438 \u043e\u043f\u0440\u0435\u0442\u0435 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0441\u0438 \u043d\u0430 \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u0438\u0442\u0435 \u0437\u0430 \u0446\u0435\u043b\u0442\u0430 \u043e\u043f\u043e\u0440\u0438. \u0425\u0432\u0430\u043d\u0435\u0442\u0435 \u0434\u0440\u044a\u0436\u043a\u0438\u0442\u0435 \u0441 \u0440\u044a\u0446\u0435 \u0438 \u043e\u0441\u0432\u043e\u0431\u043e\u0434\u0435\u0442\u0435 \u043f\u0440\u0435\u0434\u043f\u0430\u0437\u043d\u0438\u0442\u0435 \u043a\u043b\u044e\u0447\u0430\u043b\u043a\u0438. \u0418\u0437\u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u0442\u044f\u043b\u043e\u0442\u043e \u0441\u0438, \u043a\u0430\u0442\u043e \u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u0441\u0438 \u043b\u0435\u043a\u043e \u0441\u0432\u0438\u0442\u0438.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong> \u0412\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u043d\u0430\u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d \u043a\u043b\u0435\u043a \u0438 \u0441\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0438\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u0435 \u0432\u0440\u044a\u0449\u0430\u0442\u0435 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f, \u043a\u0430\u0442\u043e \u043d\u0430\u0442\u0438\u0441\u043a\u0430\u0442\u0435 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438 \u0432 \u043f\u043b\u0430\u0442\u0444\u043e\u0440\u043c\u0430\u0442\u0430 \u0438 \u0441\u0435 \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u0442\u0435. \u041f\u0440\u043e\u0434\u044a\u043b\u0436\u0435\u0442\u0435 \u0432\u0435\u0434\u043d\u0430\u0433\u0430 \u0441\u044a\u0441 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e\u0442\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435.<\/li>\n\n\n\n<li><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong> \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, \u0441\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u043d\u0430\u0432\u044a\u0442\u0440\u0435, \u043f\u0440\u0435\u043a\u043e\u043c\u0435\u0440\u043d\u043e \u0438\u043b\u0438 \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435 \u0441 \u0442\u0435\u0436\u0435\u0441\u0442.<\/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.bg\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-gif-maker-7.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x43F;&#x440;&#x430;&#x432;&#x438; &#x425;&#x430;&#x43A;&#x435;&#x43D;-&#x43A;&#x43B;&#x435;&#x43A;?\" class=\"wp-image-521665\" title=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x43F;&#x440;&#x430;&#x432;&#x438; &#x425;&#x430;&#x43A;&#x435;&#x43D;-&#x43A;&#x43B;&#x435;&#x43A;?\" \/><\/figure>\n<\/div>\n<h4 class=\"wp-block-heading\">\u0414\u0440\u0443\u0433\u0438 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u0438 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e:<\/h4>\n\n<h5 class=\"wp-block-heading\">1. \u0425\u0430\u043a\u0435\u043d-\u043a\u043b\u0435\u043a \u0441 \u0449\u0430\u043d\u0433\u0430<\/h5>\n\n<p>If you don&#8217;t have access to a hack squat machine, you can try performing hack squats using a <a href=\"https:\/\/gymbeam.com\/weight-bars-barbells-dumbbells\" class=\"ek-link\">barbell<\/a>. Place a loaded barbell on the ground and stand with your back to it (the bar should rest against the lower part of your calves). Perform a squat, grip the barbell with your hands beside your body, then stand up. Perform another squat, allowing the <a href=\"https:\/\/gymbeam.com\/competition-bumper-plate-gymbeam.html\">plates<\/a> to lightly touch the ground, and proceed immediately with the next repetition. Keep your back in a natural curve throughout.<\/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<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<h3 class=\"wp-block-heading\">3. \u041b\u0435\u0433 \u043f\u0440\u0435\u0441\u0430<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong> \u0417\u0430\u0440\u0435\u0434\u0435\u0442\u0435 \u043f\u0440\u0435\u0441\u0430\u0442\u0430 \u0437\u0430 \u043a\u0440\u0430\u043a\u0430 \u0441 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0430 \u0442\u0435\u0436\u0435\u0441\u0442. \u0421\u0435\u0434\u043d\u0435\u0442\u0435 \u043d\u0430 \u043f\u0435\u0439\u043a\u0430\u0442\u0430, \u043e\u0431\u043b\u0435\u0433\u043d\u0435\u0442\u0435 \u0441\u0435 \u043d\u0430 \u043e\u0431\u043b\u0435\u0433\u0430\u043b\u043a\u0430\u0442\u0430 \u0438 \u0445\u0432\u0430\u043d\u0435\u0442\u0435 \u0434\u0440\u044a\u0436\u043a\u0438\u0442\u0435 \u0434\u043e \u0441\u0435\u0431\u0435 \u0441\u0438. \u041f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438, \u043a\u0430\u0442\u043e \u043f\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u0435 \u0441\u0442\u044a\u043f\u0430\u043b\u0430\u0442\u0430 \u0441\u0438 \u043d\u0430 \u043f\u043b\u0430\u0442\u0444\u043e\u0440\u043c\u0430\u0442\u0430 \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430. \u041f\u0440\u0438\u0433\u043e\u0442\u0432\u0435\u0442\u0435 \u0441\u0435 \u0437\u0430 \u043f\u044a\u0440\u0432\u043e\u0442\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435 \u0438 \u043e\u0441\u0432\u043e\u0431\u043e\u0434\u0435\u0442\u0435 \u043f\u0440\u0435\u0434\u043f\u0430\u0437\u043d\u0438\u0442\u0435 \u043a\u043b\u044e\u0447\u0430\u043b\u043a\u0438.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong> \u0411\u0430\u0432\u043d\u043e \u0441\u0432\u0438\u0439\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u0441\u0438, \u043a\u0430\u0442\u043e \u043f\u0440\u0438\u0431\u043b\u0438\u0436\u0438\u0442\u0435 \u043f\u043b\u0430\u0442\u0444\u043e\u0440\u043c\u0430\u0442\u0430 \u043a\u044a\u043c \u0441\u0435\u0431\u0435 \u0441\u0438. \u041a\u043e\u0433\u0430\u0442\u043e \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u0432\u0438 \u0441\u0430 \u043f\u043e\u0447\u0442\u0438 \u0434\u043e \u0433\u044a\u0440\u0434\u0438\u0442\u0435, \u043f\u0440\u0438 \u0438\u0437\u0434\u0438\u0448\u0432\u0430\u043d\u0435 \u0441\u0435 \u043e\u0442\u0442\u043b\u0430\u0441\u043d\u0435\u0442\u0435 \u0447\u0440\u0435\u0437 \u0441\u0442\u044a\u043f\u0430\u043b\u0430\u0442\u0430 \u0441\u0438 \u043e\u0442 \u043f\u043b\u0430\u0442\u0444\u043e\u0440\u043c\u0430\u0442\u0430. \u041f\u0440\u043e\u0434\u044a\u043b\u0436\u0435\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0432\u0438 \u0441\u0435 \u0438\u0437\u043f\u044a\u043d\u0430\u0442 \u043f\u043e\u0447\u0442\u0438 \u043d\u0430\u043f\u044a\u043b\u043d\u043e. \u041d\u0435 \u0437\u0430\u0431\u0440\u0430\u0432\u044f\u0439\u0442\u0435 \u0434\u0430 \u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u0433\u044a\u0440\u0431\u0430 \u0441\u0438 \u043d\u0430 \u043e\u0431\u043b\u0435\u0433\u0430\u043b\u043a\u0430\u0442\u0430. \u041f\u0440\u043e\u0434\u044a\u043b\u0436\u0435\u0442\u0435 \u0432\u0435\u0434\u043d\u0430\u0433\u0430 \u0441\u044a\u0441 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e\u0442\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435.<\/li>\n\n\n\n<li><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong> \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, \u0441\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u043d\u0430\u0432\u044a\u0442\u0440\u0435, \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430 \u043e\u0442 \u043e\u0431\u043b\u0435\u0433\u0430\u043b\u043a\u0430\u0442\u0430, \u043f\u0440\u0435\u043a\u043e\u043c\u0435\u0440\u043d\u043e \u0438\u043b\u0438 \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.bg\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-optimize-6.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x43F;&#x440;&#x430;&#x432;&#x438; &#x43B;&#x435;&#x433; &#x43F;&#x440;&#x435;&#x441;&#x430;?\" class=\"wp-image-521745\" title=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x43F;&#x440;&#x430;&#x432;&#x438; &#x43B;&#x435;&#x433; &#x43F;&#x440;&#x435;&#x441;&#x430;?\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. \u041b\u0435\u0433 \u0435\u043a\u0441\u0442\u0435\u043d\u0437\u0438\u044f<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong> \u0417\u0430\u0440\u0435\u0434\u0435\u0442\u0435 \u043c\u0430\u0448\u0438\u043d\u0430\u0442\u0430 \u0441 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0430 \u0442\u0435\u0436\u0435\u0441\u0442. \u0421\u0435\u0434\u043d\u0435\u0442\u0435, \u043e\u0431\u043b\u0435\u0433\u043d\u0435\u0442\u0435 \u0441\u0435 \u043d\u0430\u0437\u0430\u0434 \u0438 \u0437\u0430\u043a\u0430\u0447\u0435\u0442\u0435 \u0433\u043b\u0435\u0437\u0435\u043d\u0438\u0442\u0435 \u0441\u0438 \u0437\u0430 \u0440\u043e\u043b\u043a\u0430\u0442\u0430 \u0437\u0430 \u043e\u043f\u043e\u0440\u0430 \u043d\u0430 \u043f\u043e\u0434\u0431\u0435\u0434\u0440\u0438\u0446\u0438\u0442\u0435. \u041d\u0430\u0441\u0442\u0440\u043e\u0439\u0442\u0435 \u0432\u0438\u0441\u043e\u0447\u0438\u043d\u0430\u0442\u0430 \u0438 \u043f\u043e\u0437\u0438\u0446\u0438\u044f\u0442\u0430 \u043d\u0430 \u0440\u043e\u043b\u043a\u0430\u0442\u0430 \u0441\u043f\u043e\u0440\u0435\u0434 \u043f\u0440\u0435\u0434\u043f\u043e\u0447\u0438\u0442\u0430\u043d\u0438\u044f\u0442\u0430 \u0441\u0438 \u0438 \u0441\u043f\u0435\u0446\u0438\u0444\u0438\u0447\u043d\u0438\u044f \u0434\u0438\u0437\u0430\u0439\u043d \u043d\u0430 \u043c\u0430\u0448\u0438\u043d\u0430\u0442\u0430. \u0425\u0432\u0430\u043d\u0435\u0442\u0435 \u0434\u0440\u044a\u0436\u043a\u0438\u0442\u0435 \u0434\u043e \u0442\u044f\u043b\u043e\u0442\u043e \u0441\u0438 \u0441 \u0440\u044a\u0446\u0435.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong> \u0418\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u0438 \u043a\u0430\u0442\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u0430 \u043f\u0440\u0435\u0434\u043d\u0438\u0442\u0435 \u0431\u0435\u0434\u0440\u0430, \u0438\u0437\u043f\u044a\u043d\u0435\u0442\u0435 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438. \u0412 \u0433\u043e\u0440\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435 1-2 \u0441\u0435\u043a\u0443\u043d\u0434\u0438 \u0437\u0430\u0434\u044a\u0440\u0436\u0430\u043d\u0435, \u0441\u043b\u0435\u0434 \u043a\u043e\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. \u041f\u043e\u0441\u0442\u0430\u0440\u0430\u0439\u0442\u0435 \u0441\u0435 \u043f\u0440\u0435\u0437 \u0446\u044f\u043b\u043e\u0442\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435\u0442\u043e \u0434\u0430 \u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u0433\u044a\u0440\u0431\u0430 \u0441\u0438 \u043f\u0440\u0438\u0442\u0438\u0441\u043d\u0430\u0442 \u043a\u044a\u043c \u043e\u043f\u043e\u0440\u0430\u0442\u0430. \u041f\u0440\u043e\u0434\u044a\u043b\u0436\u0435\u0442\u0435 \u0432\u0435\u0434\u043d\u0430\u0433\u0430 \u0441\u044a\u0441 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e\u0442\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435.<\/li>\n\n\n\n<li><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong> \u041e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u0442\u0430, \u0438\u0437\u043a\u0440\u0438\u0432\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430, \u043f\u0440\u0435\u043a\u043e\u043c\u0435\u0440\u043d\u043e \u0438\u043b\u0438 \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435 \u0441 \u0442\u0435\u0436\u0435\u0441\u0442.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.bg\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-optimize-7.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x43F;&#x440;&#x430;&#x432;&#x438; &#x43B;&#x435;&#x433; &#x435;&#x43A;&#x441;&#x442;&#x435;&#x43D;&#x437;&#x438;&#x44F;\" class=\"wp-image-521761\" title=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x43F;&#x440;&#x430;&#x432;&#x438; &#x43B;&#x435;&#x433; &#x435;&#x43A;&#x441;&#x442;&#x435;&#x43D;&#x437;&#x438;&#x44F;\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. \u0421\u0433\u044a\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430 \u043e\u0442 \u043b\u0435\u0433 \u043d\u0430 \u043c\u0430\u0448\u0438\u043d\u0430<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong> \u0417\u0430\u0440\u0435\u0434\u0435\u0442\u0435 \u043c\u0430\u0448\u0438\u043d\u0430\u0442\u0430 \u0441 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0430 \u0442\u0435\u0436\u0435\u0441\u0442. \u041b\u0435\u0433\u043d\u0435\u0442\u0435 \u0441 \u043b\u0438\u0446\u0435 \u043d\u0430\u0434\u043e\u043b\u0443 \u043d\u0430 \u043b\u0435\u0436\u0430\u043d\u043a\u0430\u0442\u0430 \u0438 \u0437\u0430\u043a\u0430\u0447\u0435\u0442\u0435 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438 \u0437\u0430 \u043e\u043f\u043e\u0440\u043d\u0438\u0442\u0435 \u0440\u043e\u043b\u043a\u0438, \u043a\u0430\u0442\u043e \u0433\u0438 \u0440\u0430\u0437\u043f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u043c\u0435\u0436\u0434\u0443 \u043f\u0440\u0430\u0441\u0446\u0438\u0442\u0435 \u0438 \u043f\u0435\u0442\u0438\u0442\u0435. \u041d\u0430\u0441\u0442\u0440\u043e\u0439\u0442\u0435 \u0432\u0438\u0441\u043e\u0447\u0438\u043d\u0430\u0442\u0430 \u0438 \u043f\u043e\u0437\u0438\u0446\u0438\u044f\u0442\u0430 \u043d\u0430 \u0440\u043e\u043b\u043a\u0438\u0442\u0435 \u0441\u043f\u043e\u0440\u0435\u0434 \u043f\u0440\u0435\u0434\u043f\u043e\u0447\u0438\u0442\u0430\u043d\u0438\u044f\u0442\u0430 \u0441\u0438 \u0438 \u0441\u043f\u0435\u0446\u0438\u0444\u0438\u0447\u043d\u0430\u0442\u0430 \u043a\u043e\u043d\u0441\u0442\u0440\u0443\u043a\u0446\u0438\u044f \u043d\u0430 \u043c\u0430\u0448\u0438\u043d\u0430\u0442\u0430. \u0425\u0432\u0430\u043d\u0435\u0442\u0435 \u0434\u0440\u044a\u0436\u043a\u0438\u0442\u0435 \u0441 \u0440\u044a\u0446\u0435.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong> \u0418\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u0438 \u0441 \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438\u0442\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f \u043f\u0440\u0438\u0431\u0435\u0440\u0435\u0442\u0435 \u043f\u0435\u0442\u0438\u0442\u0435 \u043a\u044a\u043c \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435\u0442\u043e. \u0412 \u0442\u0430\u0437\u0438 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 1-2 \u0441\u0435\u043a\u0443\u043d\u0434\u0438 \u0437\u0430\u0434\u044a\u0440\u0436\u0430\u043d\u0435, \u0441\u043b\u0435\u0434 \u043a\u043e\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. \u041f\u0440\u0438 \u0438\u0437\u043f\u044a\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u043e\u0431\u0430\u0447\u0435 \u043d\u0435 \u0431\u043b\u043e\u043a\u0438\u0440\u0430\u0439\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u0441\u0438. \u041f\u0440\u043e\u0434\u044a\u043b\u0436\u0435\u0442\u0435 \u0432\u0435\u0434\u043d\u0430\u0433\u0430 \u0441\u044a\u0441 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e\u0442\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435. \u041f\u0440\u0435\u0437 \u0446\u044f\u043b\u043e\u0442\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435\u0442\u043e \u0434\u0440\u044a\u0436\u0442\u0435 \u0442\u0430\u0437\u0430 \u0441\u0438 \u043f\u0440\u0438\u0442\u0438\u0441\u043d\u0430\u0442 \u043a\u044a\u043c \u043e\u043f\u043e\u0440\u0430\u0442\u0430 \u0438 \u0438\u0437\u0431\u044f\u0433\u0432\u0430\u0439\u0442\u0435 \u0438\u0437\u0432\u0438\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0433\u044a\u0440\u0431\u0430.<\/li>\n\n\n\n<li><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong> \u041e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u0442\u0430, \u0438\u0437\u043a\u0440\u0438\u0432\u044f\u0432\u0430\u043d\u0435 \u0432 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430 (\u043b\u0443\u043c\u0431\u0430\u043b\u043d\u0430\u0442\u0430 \u043e\u0431\u043b\u0430\u0441\u0442), \u043f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u0442\u0430\u0437\u0430, \u043f\u0440\u0435\u043a\u043e\u043c\u0435\u0440\u043d\u043e \u0438\u043b\u0438 \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435 \u0441 \u0442\u0435\u0436\u0435\u0441\u0442.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.bg\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-optimize-8.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x43F;&#x440;&#x430;&#x432;&#x438; &#x441;&#x433;&#x44A;&#x432;&#x430;&#x43D;&#x435; &#x43D;&#x430; &#x43A;&#x440;&#x430;&#x43A;&#x430; &#x43E;&#x442; &#x43B;&#x435;&#x433; &#x43D;&#x430; &#x43C;&#x430;&#x448;&#x438;&#x43D;&#x430;?\" class=\"wp-image-521777\" title=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x43F;&#x440;&#x430;&#x432;&#x438; &#x441;&#x433;&#x44A;&#x432;&#x430;&#x43D;&#x435; &#x43D;&#x430; &#x43A;&#x440;&#x430;&#x43A;&#x430; &#x43E;&#x442; &#x43B;&#x435;&#x433; &#x43D;&#x430; &#x43C;&#x430;&#x448;&#x438;&#x43D;&#x430;?\" \/><\/figure>\n<\/div>\n<h4 class=\"wp-block-heading\">\u0414\u0440\u0443\u0433\u0438 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u0438 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e:<\/h4>\n\n<h5 class=\"wp-block-heading\"> 1. \u0421\u0433\u044a\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430 \u043e\u0442 \u043b\u0435\u0433 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b<\/h5>\n\n<p>\u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u0442\u043e\u0432\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0438 \u0431\u0435\u0437 \u043c\u0430\u0448\u0438\u043d\u0430. \u0418\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0439\u0442\u0435 <a href=\"https:\/\/gymbeam.com\/flat-bench-gymbeam.html\">\u043f\u043b\u043e\u0441\u043a\u0430<\/a> \u0438\u043b\u0438 <a href=\"https:\/\/gymbeam.com\/adjustable-bench-gymbeam.html\">\u0440\u0435\u0433\u0443\u043b\u0438\u0440\u0443\u0435\u043c\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u043b\u0435\u0436\u0430\u043d\u043a\u0430<\/a> \u0438 \u0434\u044a\u043c\u0431\u0435\u043b. \u041f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u0434\u044a\u043c\u0431\u0435\u043b\u0430 \u043d\u0430 \u043f\u043e\u0434\u0430 \u0437\u0430\u0434 \u0435\u0434\u0438\u043d\u0438\u044f \u043a\u0440\u0430\u0439 \u043d\u0430 \u043f\u0435\u0439\u043a\u0430\u0442\u0430. \u041b\u0435\u0433\u043d\u0435\u0442\u0435 \u0441 \u043b\u0438\u0446\u0435 \u043d\u0430\u0434\u043e\u043b\u0443 \u043d\u0430 \u043f\u0435\u0439\u043a\u0430\u0442\u0430, \u043a\u0430\u0442\u043e \u0445\u0432\u0430\u043d\u0435\u0442\u0435 \u043a\u0440\u0430\u0438\u0449\u0430\u0442\u0430 \u045d \u0441 \u0440\u044a\u0446\u0435, \u0438 \u0437\u0430\u0434\u0440\u044a\u0436\u0442\u0435 \u0434\u044a\u043c\u0431\u0435\u043b\u0430 \u043c\u0435\u0436\u0434\u0443 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438. \u0418\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u043f\u0440\u0438\u0434\u044a\u0440\u043f\u0432\u0430\u0442\u0435 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438 \u043a\u044a\u043c \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435\u0442\u043e. \u0410\u043a\u043e \u0442\u0430\u0437\u044a\u0442 \u0432\u0438 \u0437\u0430\u043f\u043e\u0447\u043d\u0435 \u0434\u0430 \u0441\u0435 \u043f\u043e\u0432\u0434\u0438\u0433\u0430 \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435\u0442\u043e, \u043f\u043e\u043c\u0438\u0441\u043b\u0435\u0442\u0435 \u0437\u0430 \u043f\u043e\u0441\u0442\u0430\u0432\u044f\u043d\u0435 \u043d\u0430 \u043d\u0430\u0432\u0438\u0442\u0430 <a href=\"https:\/\/gymbeam.com\/towels\">\u043a\u044a\u0440\u043f\u0430<\/a> \u0438\u043b\u0438 <a href=\"https:\/\/gymbeam.com\/half-round-foam-roller-black-gymbeam.html\">\u043f\u043e-\u043c\u0430\u043b\u043a\u044a\u043a \u0440\u043e\u043b\u0435\u0440<\/a> \u043e\u0442\u0434\u043e\u043b\u0443 \u0437\u0430 \u043e\u043f\u043e\u0440\u0430.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.bg\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-optimize-4.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x43F;&#x440;&#x430;&#x432;&#x438; &#x421;&#x433;&#x44A;&#x432;&#x430;&#x43D;&#x435; &#x43D;&#x430; &#x43A;&#x440;&#x430;&#x43A;&#x430; &#x43E;&#x442; &#x43B;&#x435;&#x433; &#x441; &#x434;&#x44A;&#x43C;&#x431;&#x435;&#x43B;?\" class=\"wp-image-521729\" title=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x43F;&#x440;&#x430;&#x432;&#x438; &#x421;&#x433;&#x44A;&#x432;&#x430;&#x43D;&#x435; &#x43D;&#x430; &#x43A;&#x440;&#x430;&#x43A;&#x430; &#x43E;&#x442; &#x43B;&#x435;&#x433; &#x441; &#x434;&#x44A;&#x43C;&#x431;&#x435;&#x43B;?\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">6. \u0421\u0443\u043c\u043e \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong> \u0417\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u043f\u0440\u0435\u0434 \u0449\u0430\u043d\u0433\u0430, \u0437\u0430\u0440\u0435\u0434\u0435\u043d\u0430 \u0441 <a href=\"https:\/\/gymbeam.com\/competition-bumper-plate-gymbeam.html\">\u0434\u0438\u0441\u043a\u043e\u0432\u0435<\/a>, \u043a\u0430\u0442\u043e \u043f\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u0435 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438 \u043f\u043e-\u0448\u0438\u0440\u043e\u043a\u043e \u043e\u0442 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435. \u0423\u0432\u0435\u0440\u0435\u0442\u0435 \u0441\u0435, \u0447\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 \u0432\u0438 \u0441\u043e\u0447\u0430\u0442 \u043d\u0430\u0432\u044a\u043d. \u0421\u0432\u0438\u0439\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u0441\u0438 \u0438 \u0441\u0435 \u043d\u0430\u0432\u0435\u0434\u0435\u0442\u0435 \u043d\u0430\u043f\u0440\u0435\u0434 \u043a\u044a\u043c \u0449\u0430\u043d\u0433\u0430\u0442\u0430, \u043a\u0430\u0442\u043e \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\u044a\u0440\u0431\u0430 \u0441\u0438 \u0438 \u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u0433\u043b\u0430\u0432\u0430\u0442\u0430 \u0441\u0438 \u0432 \u0435\u0434\u043d\u0430 \u043b\u0438\u043d\u0438\u044f \u0441 \u0433\u0440\u044a\u0431\u043d\u0430\u0447\u043d\u0438\u044f \u0441\u0442\u044a\u043b\u0431. \u0425\u0432\u0430\u043d\u0435\u0442\u0435 \u0449\u0430\u043d\u0433\u0430\u0442\u0430 \u0441 \u0434\u0432\u0435\u0442\u0435 \u0441\u0438 \u0440\u044a\u0446\u0435, \u043a\u0430\u0442\u043e \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u043d\u0430\u0434\u0445\u0432\u0430\u0442 \u0438\u043b\u0438 \u0440\u0435\u0434\u0443\u0432\u0430\u0449 \u0441\u0435 \u0437\u0430\u0445\u0432\u0430\u0442 (\u0435\u0434\u043d\u0430\u0442\u0430 \u0440\u044a\u043a\u0430 \u043e\u0442\u0433\u043e\u0440\u0435, \u0434\u0440\u0443\u0433\u0430\u0442\u0430 \u043e\u0442\u0434\u043e\u043b\u0443). \u0428\u0438\u0440\u043e\u0447\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0437\u0430\u0445\u0432\u0430\u0442\u0430 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0435 \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 \u0438\u043b\u0438 \u043c\u0430\u043b\u043a\u043e \u043f\u043e-\u0442\u044f\u0441\u043d\u0430.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong> \u0412\u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u0438 \u043f\u0440\u0438 \u0438\u0437\u0434\u0438\u0448\u0432\u0430\u043d\u0435 \u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e \u0441\u0435 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u0442\u0435, \u043a\u0430\u0442\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0438 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435\u0442\u043e. \u0417\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0441 \u0438\u0437\u043f\u044a\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u0438 \u0441\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043f\u043b\u0430\u0432\u043d\u043e \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u0442\u043e\u0440\u0441\u0430. \u0429\u0430\u043d\u0433\u0430\u0442\u0430 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u0435 \u0434\u0432\u0438\u0436\u0438 \u043d\u0430\u0433\u043e\u0440\u0435 \u0431\u043b\u0438\u0437\u043e \u0434\u043e \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0432\u0438. \u041f\u0440\u043e\u0434\u044a\u043b\u0436\u0435\u0442\u0435 \u0432\u0435\u0434\u043d\u0430\u0433\u0430 \u0441\u044a\u0441 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e\u0442\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435.<\/li>\n\n\n\n<li><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong> \u0417\u0430\u043a\u0440\u044a\u0433\u043b\u0435\u043d \u0433\u0440\u044a\u0431, \u043d\u0435\u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u0438 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f, \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<\/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.bg\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-optimize-1.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x43F;&#x440;&#x430;&#x432;&#x438; &#x441;&#x443;&#x43C;&#x43E; &#x43C;&#x44A;&#x440;&#x442;&#x432;&#x430; &#x442;&#x44F;&#x433;&#x430;?\" class=\"wp-image-521713\" \/><\/figure>\n<\/div>\n<h4 class=\"wp-block-heading\">\u0414\u0440\u0443\u0433\u0438 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u0438 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e:<\/h4>\n\n<h5 class=\"wp-block-heading\">1. \u0421\u0443\u043c\u043e \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430 \u0441 \u043f\u0443\u0434\u043e\u0432\u043a\u0430<\/h5>\n\n<p>\u041c\u043e\u0436\u0435\u0442\u0435 \u0441\u044a\u0449\u043e \u0442\u0430\u043a\u0430 \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u0441\u0443\u043c\u043e \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430 \u0441 \u0434\u0432\u0435 \u043f\u0443\u0434\u043e\u0432\u043a\u0438. \u041f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u0433\u0438 \u043d\u0430 \u0437\u0435\u043c\u044f\u0442\u0430 \u0435\u0434\u043d\u0430 \u0434\u043e \u0434\u0440\u0443\u0433\u0430 \u043c\u0435\u0436\u0434\u0443 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438. \u0421\u0442\u044a\u043f\u0430\u043b\u0430\u0442\u0430 \u0432\u0438 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u0430 \u043d\u0430 \u0440\u0430\u0437\u0441\u0442\u043e\u044f\u043d\u0438\u0435, \u043f\u043e-\u0433\u043e\u043b\u044f\u043c\u043e \u043e\u0442 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0432\u0438, \u0430 \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 \u0432\u0438 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u043e\u0447\u0430\u0442 \u043d\u0430\u0432\u044a\u043d. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0445\u0432\u0430\u043d\u0435\u0442\u0435 \u0438 \u0434\u0432\u0435\u0442\u0435 \u043f\u0443\u0434\u043e\u0432\u043a\u0438 \u0438 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e \u0441\u044a\u0449\u0438\u044f \u043d\u0430\u0447\u0438\u043d, \u043a\u0430\u043a\u0442\u043e \u0441 \u0449\u0430\u043d\u0433\u0430.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">7. \u041f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u0437\u0430 \u043f\u0440\u0430\u0441\u0435\u0446 \u0441 \u043c\u0430\u0448\u0438\u043d\u0430<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong> \u0417\u0430\u0440\u0435\u0434\u0435\u0442\u0435 \u043c\u0430\u0448\u0438\u043d\u0430\u0442\u0430 \u0441 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0430 \u0442\u0435\u0436\u0435\u0441\u0442. \u0417\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u043d\u0430 \u043f\u043b\u0430\u0442\u0444\u043e\u0440\u043c\u0430\u0442\u0430 \u0441 \u043f\u0440\u044a\u0441\u0442\u0438\u0442\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438, \u043a\u0430\u0442\u043e \u0441\u0435 \u0443\u0432\u0435\u0440\u0438\u0442\u0435, \u0447\u0435 \u043f\u0435\u0442\u0438\u0442\u0435 \u0432\u0438 \u0438\u0437\u043b\u0438\u0437\u0430\u0442 \u0438\u0437\u0432\u044a\u043d \u043d\u0435\u044f. \u041e\u043f\u0440\u0435\u0442\u0435 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0441\u0438 \u0432 \u043e\u043f\u043e\u0440\u0438\u0442\u0435. \u0414\u0440\u044a\u0436\u0442\u0435 \u0442\u044f\u043b\u043e\u0442\u043e \u0441\u0438 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d\u043e \u043f\u0440\u0435\u0437 \u0446\u044f\u043b\u043e\u0442\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong> \u0421 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u0441\u0432\u0438\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u043f\u0440\u0430\u0441\u0446\u0438\u0442\u0435 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u043f\u0435\u0442\u0438\u0442\u0435 \u0438 \u043f\u0440\u0438\u0442\u0438\u0441\u043d\u0435\u0442\u0435 \u0446\u044f\u043b\u043e\u0442\u043e \u0441\u0438 \u0442\u044f\u043b\u043e \u043a\u044a\u043c \u0440\u0430\u043c\u0435\u043d\u043d\u0438\u0442\u0435 \u043e\u043f\u043e\u0440\u0438. \u041a\u043e\u0433\u0430\u0442\u043e \u0441\u0442\u0435 \u0432 \u0442\u0430\u0437\u0438 \u043f\u043e\u0437\u0438\u0446\u0438\u044f, \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 1-2 \u0441\u0435\u043a\u0443\u043d\u0434\u043d\u043e \u0437\u0430\u0434\u044a\u0440\u0436\u0430\u043d\u0435, \u0441\u043b\u0435\u0434 \u043a\u043e\u0435\u0442\u043e \u0434\u0430 \u0441\u0435 \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f. \u041f\u0440\u043e\u0434\u044a\u043b\u0436\u0435\u0442\u0435 \u0432\u0435\u0434\u043d\u0430\u0433\u0430 \u0441\u044a\u0441 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e\u0442\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435.<\/li>\n\n\n\n<li><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong> \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\u0435, \u043d\u0435\u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.bg\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-optimize-9.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x43F;&#x440;&#x430;&#x432;&#x438; &#x43F;&#x43E;&#x432;&#x434;&#x438;&#x433;&#x430;&#x43D;&#x435; &#x437;&#x430; &#x43F;&#x440;&#x430;&#x441;&#x435;&#x446; &#x441; &#x43C;&#x430;&#x448;&#x438;&#x43D;&#x430;&#x435;?\" class=\"wp-image-521793\" title=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x43F;&#x440;&#x430;&#x432;&#x438; &#x43F;&#x43E;&#x432;&#x434;&#x438;&#x433;&#x430;&#x43D;&#x435; &#x437;&#x430; &#x43F;&#x440;&#x430;&#x441;&#x435;&#x446; &#x441; &#x43C;&#x430;&#x448;&#x438;&#x43D;&#x430;&#x435;?\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">8. \u041f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u0437\u0430 \u043f\u0440\u0430\u0441\u0446\u0438 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong> \u0421\u0435\u0434\u043d\u0435\u0442\u0435 \u043d\u0430 \u043b\u0435\u0436\u0430\u043d\u043a\u0430 \u0441 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d \u0433\u0440\u044a\u0431 \u0438 \u0441\u0442\u044a\u043f\u0430\u043b\u0430, \u0440\u0430\u0437\u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438 \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u0438\u0442\u0435\u043b\u043d\u043e \u043f\u043e\u0434 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435. \u0412\u0437\u0435\u043c\u0435\u0442\u0435 \u0434\u0432\u0430 \u0434\u044a\u043c\u0431\u0435\u043b\u0430 \u0438 \u0433\u0438 \u043f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u0442\u043e\u0447\u043d\u043e \u043d\u0430\u0434 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u0441\u0438, \u043a\u0430\u0442\u043e \u0433\u0438 \u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u043f\u0435\u0440\u043f\u0435\u043d\u0434\u0438\u043a\u0443\u043b\u044f\u0440\u043d\u043e \u043d\u0430 \u0437\u0435\u043c\u044f\u0442\u0430. \u041f\u0440\u0435\u0437 \u0446\u044f\u043b\u043e\u0442\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u0434\u044a\u043c\u0431\u0435\u043b\u0438\u0442\u0435 \u0441\u0435 \u0434\u044a\u0440\u0436\u0430\u0442 \u0432 \u043b\u0435\u043a \u0437\u0430\u0445\u0432\u0430\u0442.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong> \u041f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u043f\u0435\u0442\u0438\u0442\u0435 \u0441\u0438, \u043a\u0430\u0442\u043e \u0441\u0432\u0438\u0435\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u0430 \u043f\u0440\u0430\u0441\u0446\u0438\u0442\u0435, \u0430 \u0432 \u043a\u0440\u0430\u0439\u043d\u0430\u0442\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0437\u0430\u0434\u044a\u0440\u0436\u0438\u0442\u0435 1-2 \u0441\u0435\u043a\u0443\u043d\u0434\u0438. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e \u0441\u0435 \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u0438 \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. \u0410\u043a\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u0435 \u043e\u0431\u0445\u0432\u0430\u0442\u0430 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043f\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u0435 \u043d\u0438\u0441\u043a\u043e \u0441\u0442\u044a\u043f\u0430\u043b\u043e \u043f\u043e\u0434 \u0432\u044a\u0440\u0445\u043e\u0432\u0435\u0442\u0435 \u043d\u0430 \u043f\u0440\u044a\u0441\u0442\u0438\u0442\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438.<\/li>\n\n\n\n<li><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong> \u041e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043d\u0435\u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435.<\/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.bg\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-gif-maker-11.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x43F;&#x440;&#x430;&#x432;&#x44F;&#x442; &#x43F;&#x43E;&#x432;&#x434;&#x438;&#x433;&#x430;&#x43D;&#x438;&#x44F; &#x43D;&#x430; &#x43F;&#x440;&#x430;&#x441;&#x446;&#x438;&#x442;&#x435; &#x441; &#x434;&#x44A;&#x43C;&#x431;&#x435;&#x43B;&#x438;?\" class=\"wp-image-521681\" title=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x43F;&#x440;&#x430;&#x432;&#x44F;&#x442; &#x43F;&#x43E;&#x432;&#x434;&#x438;&#x433;&#x430;&#x43D;&#x438;&#x44F; &#x43D;&#x430; &#x43F;&#x440;&#x430;&#x441;&#x446;&#x438;&#x442;&#x435; &#x441; &#x434;&#x44A;&#x43C;&#x431;&#x435;&#x43B;&#x438;?\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">9. \u041f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435 \u0437\u0430 \u043f\u0440\u0430\u0441\u0446\u0438 \u0441 \u0449\u0430\u043d\u0433\u0430<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting Position:<\/strong> Adjust the barbell to an appropriate height (below shoulder level) and load it up with plates according to your strength capabilities. Stand under the barbell, grip it from the sides with both hands, and lift it off the <a href=\"https:\/\/gymbeam.com\/power-racks-and-stands\" class=\"ek-link\">rack<\/a>. Take a step back.<\/li>\n\n\n\n<li><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong> \u041f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u043f\u0435\u0442\u0438\u0442\u0435 \u0441\u0438, \u043a\u0430\u0442\u043e \u0441\u0432\u0438\u0435\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u0430 \u043f\u0440\u0430\u0441\u0446\u0438\u0442\u0435, \u0430 \u0432 \u043a\u0440\u0430\u0439\u043d\u0430\u0442\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0437\u0430\u0434\u044a\u0440\u0436\u0438\u0442\u0435 1-2 \u0441\u0435\u043a\u0443\u043d\u0434\u0438. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e \u0441\u0435 \u0432\u044a\u0440\u043d\u0435\u0442\u0435 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u0438 \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.<\/li>\n\n\n\n<li><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong> \u041e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043d\u0435\u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435.<\/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.bg\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-gif-maker-12.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x43F;&#x440;&#x430;&#x432;&#x438; &#x43F;&#x43E;&#x432;&#x434;&#x438;&#x433;&#x430;&#x43D;&#x435; &#x437;&#x430; &#x43F;&#x440;&#x430;&#x441;&#x446;&#x438; &#x441; &#x449;&#x430;&#x43D;&#x433;&#x430;?\" class=\"wp-image-521697\" title=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x43F;&#x440;&#x430;&#x432;&#x438; &#x43F;&#x43E;&#x432;&#x434;&#x438;&#x433;&#x430;&#x43D;&#x435; &#x437;&#x430; &#x43F;&#x440;&#x430;&#x441;&#x446;&#x438; &#x441; &#x449;&#x430;&#x43D;&#x433;&#x430;?\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9A%D0%B0%D0%BA_%D0%B4%D0%B0_%D0%BF%D1%80%D0%BE%D0%B4%D1%8A%D0%BB%D0%B6%D0%B8%D1%82%D0%B5_%D0%BE%D1%82%D1%82%D1%83%D0%BA_%D0%BD%D0%B0%D1%82%D0%B0%D1%82%D1%8A%D0%BA\"><\/span>\u041a\u0430\u043a \u0434\u0430 \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0438\u0442\u0435 \u043e\u0442\u0442\u0443\u043a \u043d\u0430\u0442\u0430\u0442\u044a\u043a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<ul class=\"wp-block-list\">\n<li>\u0412 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u0434\u043e\u043f\u044a\u043b\u043d\u0438\u0442\u0435\u043b\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e: <a href=\"https:\/\/gymbeam.bg\/blog\/nai-dobrite-upraznenia-za-dupe-i-kraka-suvetva-nicole-wilkins\/\"><strong>9 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0433\u043b\u0443\u0442\u0435\u0443\u0441\u0438 \u0438 \u043a\u0440\u0430\u043a\u0430<\/strong><\/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 \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0432\u044a\u0437 \u043e\u0441\u043d\u043e\u0432\u0430 \u043d\u0430 \u0444\u0438\u0442\u043d\u0435\u0441 \u0441\u0442\u0430\u0442\u0438\u0438 \u0437\u0430 <strong><a href=\"https:\/\/gymbeam.bg\/blog\/9-nai-dobri-uprajneniya-za-ramene\/\">\u0440\u0430\u043c\u0435\u043d\u0435<\/a><\/strong>, <a href=\"https:\/\/gymbeam.bg\/blog\/nai-dobrite-9-uprajneniya-za-grub\/\"><strong>\u0433\u0440\u044a\u0431<\/strong><\/a>, <a href=\"https:\/\/gymbeam.bg\/blog\/top-13-uprajneniya-za-korem\/\"><strong>\u0433\u044a\u0440\u0434\u0438<\/strong><\/a>, <a href=\"https:\/\/gymbeam.bg\/blog\/top-13-uprajneniya-za-korem\/\"><strong>\u043a\u043e\u0440\u0435\u043c\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438<\/strong><\/a>, <a href=\"https:\/\/gymbeam.bg\/blog\/nai-dobrite-8-uprajneniya-za-biceps\/\"><strong>\u0431\u0438\u0446\u0435\u043f\u0441\u0438<\/strong> <\/a>\u0438 <a href=\"https:\/\/gymbeam.bg\/blog\/nai-dobrite-10-uprajneniya-za-triceps\/\"><strong>\u0442\u0440\u0438\u0446\u0435\u043f\u0441\u0438<\/strong><\/a>.<\/li>\n\n\n\n<li>\u0418\u043d\u0442\u0435\u0440\u0435\u0441\u0443\u0432\u0430\u0442\u0435 \u043b\u0438 \u0441\u0435 \u043a\u0430\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0434\u0430 \u0438\u0437\u0431\u0438\u0440\u0430\u0442\u0435 \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435\u0442\u043e \u0441 \u0442\u0435\u0436\u0435\u0441\u0442\u0438 \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430? \u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043d\u0430\u0443\u0447\u0438\u0442\u0435 \u043f\u043e\u0432\u0435\u0447\u0435 \u0437\u0430 \u0442\u043e\u0432\u0430 \u0432 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430: <a href=\"https:\/\/gymbeam.bg\/blog\/kakvi-tejesti-da-vdigate-za-muskulen-rastej-za-sila-ili-za-otslabvane\/\"><strong>\u041a\u043e\u043b\u043a\u043e \u0442\u0435\u0436\u0435\u0441\u0442\u0438 \u0434\u0430 \u0432\u0434\u0438\u0433\u0430\u043c \u0437\u0430 \u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430, \u0437\u0430 \u0441\u0438\u043b\u0430 \u0438\u043b\u0438 \u0437\u0430 \u043e\u0442\u0441\u043b\u0430\u0431\u0432\u0430\u043d\u0435?<\/strong><\/a><\/li>\n\n\n\n<li>\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 \u0438\u0434\u0435\u0430\u043b\u043d\u0438\u044f \u0431\u0440\u043e\u0439 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u0437\u0430 \u0434\u0430\u0434\u0435\u043d\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0432 \u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e\u0441\u0442 \u043e\u0442 \u0446\u0435\u043b\u0438\u0442\u0435 \u0432\u0438, \u043f\u0440\u043e\u0447\u0435\u0442\u0435\u0442\u0435 \u043d\u0430\u0448\u0430\u0442\u0430 \u0441\u0442\u0430\u0442\u0438\u044f: <a href=\"https:\/\/gymbeam.bg\/blog\/kolko-povtoreniq-trqbva-da-pravite-za-otslabvane-ili-pokachvane-na-muskulna-masa\/\"><strong>\u041a\u043e\u043b\u043a\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u043f\u0440\u0430\u0432\u0438\u0442\u0435, \u0437\u0430 \u0434\u0430 \u043e\u0442\u0441\u043b\u0430\u0431\u043d\u0435\u0442\u0435 \u0438\u043b\u0438 \u0434\u0430 \u043a\u0430\u0447\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u043c\u0430\u0441\u0430?<\/strong><\/a><\/li>\n\n\n\n<li>\u041e\u043f\u0438\u0442\u0432\u0430\u0442\u0435 \u0441\u0435 \u0434\u0430 \u043d\u0430\u0442\u0440\u0443\u043f\u0430\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u043c\u0430\u0441\u0430, \u043d\u043e \u043d\u0435 \u0432\u0438\u0436\u0434\u0430\u0442\u0435 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438? \u0422\u043e\u0433\u0430\u0432\u0430 \u043d\u0435 \u043f\u0440\u043e\u043f\u0443\u0441\u043a\u0430\u0439\u0442\u0435 \u043d\u0430\u0448\u0438\u0442\u0435 \u0441\u0442\u0430\u0442\u0438\u0438: <a href=\"https:\/\/gymbeam.bg\/blog\/10-saveta-za-zdravoslovno-naddavane-na-teglo\/\"><strong>10 \u0441\u044a\u0432\u0435\u0442\u0430 \u0437\u0430 \u0437\u0434\u0440\u0430\u0432\u043e\u0441\u043b\u043e\u0432\u043d\u043e \u043a\u0430\u0447\u0432\u0430\u043d\u0435 \u043d\u0430 \u0442\u0435\u0433\u043b\u043e<\/strong><\/a> \u0438 <a href=\"https:\/\/gymbeam.bg\/blog\/s-kakvo-da-se-hranite-kak-da-trenirate-za-kachvane-na-muskulna-masa\/\"><strong>\u041a\u0430\u043a\u0432\u043e \u0434\u0430 \u044f\u0434\u0435\u0442\u0435 \u0438 \u043a\u0430\u043a \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435, \u0437\u0430 \u0434\u0430 \u043a\u0430\u0447\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u043c\u0430\u0441\u0430?<\/strong><\/a><\/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>\u0410\u043a\u043e \u0436\u0435\u043b\u0430\u0435\u0442\u0435 \u0434\u0430 \u0441\u0435 \u0441\u0434\u043e\u0431\u0438\u0435\u0442\u0435 \u0441 \u0434\u043e\u0431\u0440\u0435 \u043e\u0447\u0435\u0440\u0442\u0430\u043d\u0438 \u0431\u0435\u0434\u0440\u0430 \u0438 \u043f\u0440\u0430\u0441\u0446\u0438, \u0432\u043a\u043b\u044e\u0447\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430 \u043e\u0442 \u0434\u043d\u0435\u0448\u043d\u0430\u0442\u0430 \u0441\u0442\u0430\u0442\u0438\u044f \u0432 \u0440\u0443\u0442\u0438\u043d\u043d\u0430\u0442\u0430 \u0432\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0435 \u0440\u0430\u0437\u0443\u043c\u0435\u043d \u0438\u0437\u0431\u043e\u0440. \u0420\u0430\u0437\u043b\u0438\u0447\u043d\u0438\u0442\u0435 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u0438 \u043d\u0430 \u043a\u043b\u0435\u043a, \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430, \u0440\u0430\u0437\u0433\u044a\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430 \u0438 \u0441\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430 \u0441\u0430 \u0438\u0434\u0435\u0430\u043b\u043d\u0438 \u0437\u0430<strong> \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u043f\u0440\u0435\u0434\u043d\u0430\u0442\u0430, \u0437\u0430\u0434\u043d\u0430\u0442\u0430 \u0438 \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> \u041f\u043e\u0432\u0434\u0438\u0433\u0430\u043d\u0435\u0442\u043e \u0437\u0430 \u043f\u0440\u0430\u0441\u0446\u0438 \u0441 \u0449\u0430\u043d\u0433\u0430 \u0438\u043b\u0438 \u043d\u0430 \u043c\u0430\u0448\u0438\u043d\u0430 \u0435 \u043e\u0442 \u0441\u044a\u0449\u0435\u0441\u0442\u0432\u0435\u043d\u043e \u0437\u043d\u0430\u0447\u0435\u043d\u0438\u0435<strong> \u0437\u0430 \u0438\u0437\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0441\u0438\u043b\u0430 \u0438 \u043c\u0430\u0441\u0430 \u0432 \u043f\u0440\u0430\u0441\u0446\u0438\u0442\u0435.<\/strong> \u0412\u0438\u043d\u0430\u0433\u0438 \u043e\u0431\u0430\u0447\u0435 \u043d\u0435 \u0437\u0430\u0431\u0440\u0430\u0432\u044f\u0439\u0442\u0435 \u0434\u0430 \u043e\u0431\u0440\u044a\u0449\u0430\u0442\u0435 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435 \u043d\u0430 \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 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430, \u0442\u044a\u0439 \u043a\u0430\u0442\u043e \u0442\u044f \u0449\u0435 \u0434\u0430\u0434\u0435 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438. \u041e\u0441\u0432\u0435\u043d \u0442\u043e\u0432\u0430 \u043f\u043e\u0434\u043a\u0440\u0435\u043f\u044f\u0439\u0442\u0435 \u0443\u0441\u0438\u043b\u0438\u044f\u0442\u0430 \u0441\u0438 \u0441 \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435\u043d\u043e \u0445\u0440\u0430\u043d\u0435\u043d\u0435 \u0438 \u0430\u0434\u0435\u043a\u0432\u0430\u0442\u043d\u043e \u0432\u044a\u0437\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430\u043d\u0435.<\/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, \u0441\u043f\u043e\u0434\u0435\u043b\u0435\u0442\u0435 \u044f \u0441 \u043f\u0440\u0438\u044f\u0442\u0435\u043b\u0438\u0442\u0435 \u0441\u0438 \u0438 \u0433\u0438 \u0432\u0434\u044a\u0445\u043d\u043e\u0432\u0435\u0442\u0435 \u0441 \u0438\u0434\u0435\u0438 \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0431\u0435\u0434\u0440\u0430 \u0438 \u043f\u0440\u0430\u0441\u0446\u0438.<\/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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span 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\u043d\u0435 \u0431\u0438\u0432\u0430 \u0434\u0430 \u043f\u0440\u0435\u043d\u0435\u0431\u0440\u0435\u0433\u0432\u0430\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430, \u043e\u043f\u0438\u0441\u0430\u043d\u0438 \u0432 \u0434\u043d\u0435\u0448\u043d\u0430\u0442\u0430 \u0441\u0442\u0430\u0442\u0438\u044f, \u0437\u0430 \u0432\u0430\u0448\u0430\u0442\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430. \u0422\u044f \u0441\u044a\u0449\u043e \u0442\u0430\u043a\u0430 \u0434\u0430\u0432\u0430 \u043d\u0430\u0441\u043e\u043a\u0438 \u0437\u0430 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0438\u0442\u0435 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0438 \u0445\u0432\u044a\u0440\u043b\u044f \u0441\u0432\u0435\u0442\u043b\u0438\u043d\u0430 \u0432\u044a\u0440\u0445\u0443 \u043d\u0430\u0439-\u0447\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438\u0442\u0435 \u0433\u0440\u0435\u0448\u043a\u0438.<\/p>\n","protected":false},"author":129,"featured_media":521635,"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":[7255,7477,6403,6415],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-571327","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-trenyrovchny-planove-y-upraznenyia","8":"tag-7255","9":"tag-7477","10":"tag-6403","11":"tag-6415","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>9 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438 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