{"id":603468,"date":"2025-08-07T07:14:42","date_gmt":"2025-08-07T05:14:42","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=603468"},"modified":"2025-08-07T07:14:47","modified_gmt":"2025-08-07T05:14:47","slug":"uprajnenia-za-zadni-bedreni-muskuli-kak-da-ukrepite-muskulite-na-zadnoto-bedro","status":"publish","type":"post","link":"https:\/\/gymbeam.bg\/blog\/uprajnenia-za-zadni-bedreni-muskuli-kak-da-ukrepite-muskulite-na-zadnoto-bedro\/","title":{"rendered":"8 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438\u0442\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f: \u041a\u0430\u043a \u0434\u0430 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u0435 \u0437\u0430\u0434\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0441\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\/uprajnenia-za-zadni-bedreni-muskuli-kak-da-ukrepite-muskulite-na-zadnoto-bedro\/#%D0%9A%D0%B0%D0%BA%D0%B2%D0%B0_%D0%B5_%D1%84%D1%83%D0%BD%D0%BA%D1%86%D0%B8%D1%8F%D1%82%D0%B0_%D0%BD%D0%B0_%D0%BF%D0%BE%D0%B4%D0%BA%D0%BE%D0%BB%D0%B5%D0%BD%D0%BD%D0%B8%D1%82%D0%B5_%D1%81%D1%83%D1%85%D0%BE%D0%B6%D0%B8%D0%BB%D0%B8%D1%8F\" title=\"\u041a\u0430\u043a\u0432\u0430 \u0435 \u0444\u0443\u043d\u043a\u0446\u0438\u044f\u0442\u0430 \u043d\u0430 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438\u0442\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f?\">\u041a\u0430\u043a\u0432\u0430 \u0435 \u0444\u0443\u043d\u043a\u0446\u0438\u044f\u0442\u0430 \u043d\u0430 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438\u0442\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.bg\/blog\/uprajnenia-za-zadni-bedreni-muskuli-kak-da-ukrepite-muskulite-na-zadnoto-bedro\/#%D0%9A%D0%B0%D0%BA_%D0%BC%D0%BE%D0%B6%D0%B5%D1%82%D0%B5_%D0%B4%D0%B0_%D1%83%D0%BA%D1%80%D0%B5%D0%BF%D0%B8%D1%82%D0%B5_%D0%BF%D0%BE%D0%B4%D0%BA%D0%BE%D0%BB%D0%B5%D0%BD%D0%BD%D0%B8%D1%82%D0%B5_%D1%81%D1%83%D1%85%D0%BE%D0%B6%D0%B8%D0%BB%D0%B8%D1%8F\" title=\"\u041a\u0430\u043a \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u0435 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438\u0442\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f?\">\u041a\u0430\u043a \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u0435 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438\u0442\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f?<\/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\/uprajnenia-za-zadni-bedreni-muskuli-kak-da-ukrepite-muskulite-na-zadnoto-bedro\/#8_%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%BF%D0%BE%D0%B4%D0%BA%D0%BE%D0%BB%D0%B5%D0%BD%D0%BD%D0%B8_%D1%81%D1%83%D1%85%D0%BE%D0%B6%D0%B8%D0%BB%D0%B8%D1%8F\" title=\"8 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f\">8 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f<\/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\/uprajnenia-za-zadni-bedreni-muskuli-kak-da-ukrepite-muskulite-na-zadnoto-bedro\/#%D0%9D%D0%B0%D0%BA%D1%8A%D0%B4%D0%B5_%D0%B4%D0%B0_%D0%BF%D1%80%D0%BE%D0%B4%D1%8A%D0%BB%D0%B6%D0%B8%D1%82%D0%B5\" title=\"\u041d\u0430\u043a\u044a\u0434\u0435 \u0434\u0430 \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0438\u0442\u0435?\">\u041d\u0430\u043a\u044a\u0434\u0435 \u0434\u0430 \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0438\u0442\u0435?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.bg\/blog\/uprajnenia-za-zadni-bedreni-muskuli-kak-da-ukrepite-muskulite-na-zadnoto-bedro\/#%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><span style=\"font-weight: 400\">\u0422\u0435\u0440\u043c\u0438\u043d\u044a\u0442 \u201e\u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f\u201c \u0441\u0435 \u043e\u0442\u043d\u0430\u0441\u044f \u0437\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u0430 \u0437\u0430\u0434\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0431\u0435\u0434\u0440\u043e\u0442\u043e. \u0422\u0435 \u0432\u043a\u043b\u044e\u0447\u0432\u0430\u0442<\/span><b> \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435<\/b> <b>\u0431\u0438\u0446\u0435\u043f\u0441 \u0444\u0435\u043c\u043e\u0440\u0438\u0441, \u0441\u0435\u043c\u0438\u0442\u0435\u043d\u0434\u0438\u043d\u043e\u0437\u0443\u0441 <\/b><span style=\"font-weight: 400\">\u0438<\/span><b> \u0441\u0435\u043c\u0438\u043c\u0435\u043c\u0431\u0440\u0430\u043d\u043e\u0437\u0443\u0441<\/b><span style=\"font-weight: 400\">. \u0423\u043a\u0440\u0435\u043f\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0442\u0435\u0437\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0435 \u0432\u0430\u0436\u043d\u043e \u043d\u0435 \u0441\u0430\u043c\u043e \u0437\u0430 \u0431\u043e\u0434\u0438\u0431\u0438\u043b\u0434\u044a\u0440\u0438\u0442\u0435, \u043a\u043e\u0438\u0442\u043e \u0441\u0435 \u0441\u0442\u0440\u0435\u043c\u044f\u0442 \u043a\u044a\u043c \u0441\u0438\u043c\u0435\u0442\u0440\u0438\u0447\u043d\u0430 \u0444\u0438\u0437\u0438\u043a\u0430; \u0431\u0435\u0433\u0430\u0447\u0438\u0442\u0435 \u0438 \u0434\u0440\u0443\u0433\u0438\u0442\u0435 \u0441\u043f\u043e\u0440\u0442\u0438\u0441\u0442\u0438 \u0441\u044a\u0449\u043e \u0438\u043c\u0430\u0442 \u043f\u043e\u043b\u0437\u0430 \u043e\u0442 \u0434\u043e\u0431\u0440\u0435 \u0440\u0430\u0437\u0432\u0438\u0442\u0438\u0442\u0435 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f. \u0422\u0435\u0437\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0438\u0433\u0440\u0430\u044f\u0442 \u043a\u043b\u044e\u0447\u043e\u0432\u0430 \u0440\u043e\u043b\u044f \u0432 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435\u0442\u043e, \u043a\u0430\u0442\u043e \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u0432\u0430\u0442 <\/span><b>\u0441\u0433\u044a\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u043e\u043b\u044f\u043d\u043e\u0442\u043e<\/b><span style=\"font-weight: 400\"> \u0438 \u0434\u043e\u043f\u0440\u0438\u043d\u0430\u0441\u044f\u0442 \u0437\u0430 <\/span><b>\u0440\u0430\u0437\u0433\u044a\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0431\u0435\u0434\u0440\u043e\u0442\u043e.<\/b><span style=\"font-weight: 400\"> \u0422\u0435 \u0441\u0430 \u043c\u043d\u043e\u0433\u043e \u0432\u0430\u0436\u043d\u0438 \u043f\u0440\u0438 <\/span><b>\u0434\u0438\u043d\u0430\u043c\u0438\u0447\u043d\u0438 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f<\/b><span style=\"font-weight: 400\">, \u043a\u043e\u0435\u0442\u043e \u043e\u0437\u043d\u0430\u0447\u0430\u0432\u0430, \u0447\u0435 \u043f\u043e-\u0441\u0438\u043b\u043d\u0438\u0442\u0435 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f \u0449\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0430\u0442 \u0434\u0430<\/span><b> \u0441\u043a\u0430\u0447\u0430\u0442\u0435 \u043f\u043e-\u0432\u0438\u0441\u043e\u043a\u043e<\/b><span style=\"font-weight: 400\"> \u0438 \u0434\u0430 <\/span><b>\u0431\u044f\u0433\u0430\u0442\u0435 \u043f\u043e-\u0431\u044a\u0440\u0437\u043e.<\/b> <span style=\"font-weight: 400\">[1]<\/span><\/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%B2%D0%B0_%D0%B5_%D1%84%D1%83%D0%BD%D0%BA%D1%86%D0%B8%D1%8F%D1%82%D0%B0_%D0%BD%D0%B0_%D0%BF%D0%BE%D0%B4%D0%BA%D0%BE%D0%BB%D0%B5%D0%BD%D0%BD%D0%B8%D1%82%D0%B5_%D1%81%D1%83%D1%85%D0%BE%D0%B6%D0%B8%D0%BB%D0%B8%D1%8F\"><\/span>\u041a\u0430\u043a\u0432\u0430 \u0435 \u0444\u0443\u043d\u043a\u0446\u0438\u044f\u0442\u0430 \u043d\u0430 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438\u0442\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>\u041f\u0440\u0438 \u043e\u0431\u0438\u0447\u0430\u0439\u043d\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043a\u0440\u0430\u043a\u0430, \u043a\u0430\u0442\u043e <a href=\"https:\/\/gymbeam.com\/blog\/squats-the-proper-technique-benefits-and-variations\/&#x201C;\">\u043a\u043b\u0435\u043a<\/a>, <a href=\"https:\/\/gymbeam.com\/blog\/how-to-do-squats-and-lunges-correctly\/&#x201C;\">\u043d\u0430\u043f\u0430\u0434\u0438<\/a> \u0438 <a href=\"https:\/\/gymbeam.com\/blog\/deadlift-what-mistakes-do-we-make-the-most-often-and-how-to-avoid-them\/&#x201C;\">\u043c\u044a\u0440\u0442\u0432\u0430<\/a> \u0442\u044f\u0433\u0430, \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438\u0442\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f \u0441\u0430 \u0430\u043d\u0433\u0430\u0436\u0438\u0440\u0430\u043d\u0438, \u043d\u043e \u043d\u0435 \u0432 \u0442\u0430\u043a\u0430\u0432\u0430 \u0441\u0442\u0435\u043f\u0435\u043d, \u043a\u0430\u043a\u0442\u043e \u043f\u0440\u0435\u0434\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 (\u043a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441) \u0438\u043b\u0438 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435\u0442\u043e. \u0417\u0430 \u0434\u0430 \u0441\u0435 \u043d\u0430\u0441\u043e\u0447\u0430\u0442 \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u043d\u043e \u043a\u044a\u043c \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438\u0442\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f, \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u0435 \u0432\u043a\u043b\u044e\u0447\u0430\u0442 \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f. \u0422\u0435\u0437\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0441\u0435 \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0442 \u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u043e \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f, \u043a\u043e\u0438\u0442\u043e \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u0432\u0430\u0442 <b><strong>\u043f\u044a\u043b\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u043e\u0442 \u0440\u0430\u0437\u0433\u044a\u0432\u0430\u043d\u0435 \u0434\u043e \u0441\u0433\u044a\u0432\u0430\u043d\u0435<\/strong><\/b>. \u0422\u043e\u0432\u0430 \u0432\u043a\u043b\u044e\u0447\u0432\u0430 <b><strong>\u0440\u0443\u043c\u044a\u043d\u0441\u043a\u0430 \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430, \u0441\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430, \u0445\u0438\u043f\u0435\u0440\u0435\u043a\u0441\u0442\u0435\u043d\u0437\u0438\u0438<\/strong><\/b> \u0438 \u0434\u0440\u0443\u0433\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u0438\u0437\u0431\u0440\u043e\u0435\u043d\u0438 \u043f\u043e-\u0434\u043e\u043b\u0443. <sup><mark>[2]<\/mark><\/sup><\/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%BC%D0%BE%D0%B6%D0%B5%D1%82%D0%B5_%D0%B4%D0%B0_%D1%83%D0%BA%D1%80%D0%B5%D0%BF%D0%B8%D1%82%D0%B5_%D0%BF%D0%BE%D0%B4%D0%BA%D0%BE%D0%BB%D0%B5%D0%BD%D0%BD%D0%B8%D1%82%D0%B5_%D1%81%D1%83%D1%85%D0%BE%D0%B6%D0%B8%D0%BB%D0%B8%D1%8F\"><\/span>\u041a\u0430\u043a \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u0435 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438\u0442\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>\u041f\u0440\u0438 \u043e\u0431\u0438\u0447\u0430\u0439\u043d\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043a\u0440\u0430\u043a\u0430, \u043a\u0430\u0442\u043e <a href=\"https:\/\/gymbeam.com\/blog\/squats-the-proper-technique-benefits-and-variations\/&#x201C;\">\u043a\u043b\u0435\u043a<\/a>, <a href=\"https:\/\/gymbeam.com\/blog\/how-to-do-squats-and-lunges-correctly\/&#x201C;\">\u043d\u0430\u043f\u0430\u0434\u0438<\/a> \u0438 <a href=\"https:\/\/gymbeam.com\/blog\/deadlift-what-mistakes-do-we-make-the-most-often-and-how-to-avoid-them\/&#x201C;\">\u043c\u044a\u0440\u0442\u0432\u0430<\/a> \u0442\u044f\u0433\u0430, \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438\u0442\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f \u0441\u0430 \u0430\u043d\u0433\u0430\u0436\u0438\u0440\u0430\u043d\u0438, \u043d\u043e \u043d\u0435 \u0432 \u0442\u0430\u043a\u0430\u0432\u0430 \u0441\u0442\u0435\u043f\u0435\u043d, \u043a\u0430\u043a\u0442\u043e \u043f\u0440\u0435\u0434\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 (\u043a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441) \u0438\u043b\u0438 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435\u0442\u043e. \u0417\u0430 \u0434\u0430 \u0441\u0435 \u043d\u0430\u0441\u043e\u0447\u0430\u0442 \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u043d\u043e \u043a\u044a\u043c \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438\u0442\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f, \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u0435 \u0432\u043a\u043b\u044e\u0447\u0430\u0442 \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f. \u0422\u0435\u0437\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0441\u0435 \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0442 \u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u043e \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f, \u043a\u043e\u0438\u0442\u043e \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u0432\u0430\u0442 <b><strong>\u043f\u044a\u043b\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u043e\u0442 \u0440\u0430\u0437\u0433\u044a\u0432\u0430\u043d\u0435 \u0434\u043e \u0441\u0433\u044a\u0432\u0430\u043d\u0435<\/strong><\/b>. \u0422\u043e\u0432\u0430 \u0432\u043a\u043b\u044e\u0447\u0432\u0430 <b><strong>\u0440\u0443\u043c\u044a\u043d\u0441\u043a\u0430 \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430, \u0441\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430, \u0445\u0438\u043f\u0435\u0440\u0435\u043a\u0441\u0442\u0435\u043d\u0437\u0438\u0438<\/strong><\/b> \u0438 \u0434\u0440\u0443\u0433\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u0438\u0437\u0431\u0440\u043e\u0435\u043d\u0438 \u043f\u043e-\u0434\u043e\u043b\u0443. <sup><mark>[2]<\/mark><\/sup><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u0421\u043b\u0435\u0434 \u043a\u0430\u0442\u043e \u043e\u0432\u043b\u0430\u0434\u0435\u0435\u0442\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0430\u0442\u0430 \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u0437\u0430 \u0442\u0435\u0437\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u0435 \u0432\u0440\u0435\u043c\u0435 <b><strong>\u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e \u0434\u0430 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u0435 \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435\u0442\u043e \u0441<\/strong><\/b> <a href=\"https:\/\/gymbeam.com\/olympic-lifter-barbell-20-kg-gymbeam.html&#x201C;\">\u0449\u0430\u043d\u0433\u0430<\/a>, <a href=\"https:\/\/gymbeam.com\/hexagonal-dumbbells-gymbeam.html&#x201C;\">\u0434\u044a\u043c\u0431\u0435\u043b\u0438<\/a> \u0438\u043b\u0438 <a href=\"https:\/\/gymbeam.com\/kettlebell-black-gymbeam.html&#x201C;\">\u043f\u0443\u0434\u043e\u0432\u043a\u0438<\/a>. \u0422\u043e\u0432\u0430 \u043d\u0435 \u0441\u0430\u043c\u043e \u0449\u0435 \u043f\u043e\u0432\u0438\u0448\u0438 \u0441\u0438\u043b\u0430\u0442\u0430 \u043d\u0430 \u0442\u0430\u0437\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0433\u0440\u0443\u043f\u0430, \u043d\u043e \u0438 \u0449\u0435 \u0434\u043e\u0432\u0435\u0434\u0435 \u0434\u043e <b><strong>\u043f\u043e-\u0434\u0435\u0444\u0438\u043d\u0438\u0440\u0430\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438<\/strong><\/b>. <b><strong>\u041f\u0440\u0430\u0432\u0438\u043b\u043d\u043e\u0442\u043e \u043f\u043b\u0430\u043d\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435<\/strong><\/b> \u0441\u044a\u0449\u043e \u0435 \u043e\u0442 \u0440\u0435\u0448\u0430\u0432\u0430\u0449\u043e \u0437\u043d\u0430\u0447\u0435\u043d\u0438\u0435 \u0437\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0436\u0435\u043b\u0430\u043d\u0438\u0442\u0435 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">\u041a\u0430\u043a \u0434\u0430 \u043f\u043b\u0430\u043d\u0438\u0440\u0430\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438\u0442\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f?<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>\u0421 \u043f\u043e\u043c\u043e\u0449\u0442\u0430 \u043d\u0430 \u0438\u0437\u0431\u0440\u043e\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\u044a\u0437\u0434\u0430\u0434\u0435\u0442\u0435 \u0444\u0438\u0442\u043d\u0435\u0441 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0431\u0435\u0434\u0440\u0430 \u0438 \u043f\u0440\u0430\u0441\u0446\u0438.<\/li>\n\n\n\n<li>\u041a\u0430\u0442\u043e \u043d\u0430\u0447\u0430\u043b\u043e \u043f\u0440\u043e\u0441\u0442\u043e \u0438\u0437\u0431\u0435\u0440\u0435\u0442\u0435 \u043f\u043e <b><strong>2-3 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430<\/strong><\/b> \u0432\u0441\u044f\u043a\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0433\u0440\u0443\u043f\u0430 \u0438 \u0433\u0438 \u0432\u043a\u043b\u044e\u0447\u0435\u0442\u0435 \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 <b><strong>2-3 \u043f\u044a\u0442\u0438<\/strong><\/b> \u0441\u0435\u0434\u043c\u0438\u0447\u043d\u043e.<\/li>\n\n\n\n<li>\u0421\u0442\u0440\u0435\u043c\u0435\u0442\u0435 \u0441\u0435 \u0434\u0430 \u0441\u0435 <b><strong>\u0443\u043f\u0440\u0430\u0436\u043d\u044f\u0432\u0430\u0442\u0435 \u0432 \u043f\u044a\u043b\u043d\u0438\u044f \u0434\u0438\u0430\u043f\u0430\u0437\u043e\u043d \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435<\/strong><\/b> \u0438 \u0432\u043a\u043b\u044e\u0447\u0432\u0430\u0439\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0440\u0430\u0437\u0442\u044f\u0433\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, \u0437\u0430 \u0434\u0430 \u0433\u0438 \u043f\u043e\u0434\u0434\u044a\u0440\u0436\u0430\u0442\u0435 \u0433\u044a\u0432\u043a\u0430\u0432\u0438 \u0438 \u043f\u043e\u0434\u0432\u0438\u0436\u043d\u0438.<\/li>\n\n\n\n<li>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u0442\u0435 \u0432\u0441\u044f\u043a\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0432 3 <b><strong>\u0440\u0430\u0431\u043e\u0442\u043d\u0438 \u0441\u0435\u0440\u0438\u0438 <\/strong><\/b>, \u043a\u0430\u0442\u043e \u0441\u0435 \u0441\u0442\u0440\u0435\u043c\u0438\u0442\u0435 \u043a\u044a\u043c <b><strong>8-12<\/strong><\/b> <b><strong>\u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u043d\u0430<\/strong><\/b> \u0441\u0435\u0440\u0438\u044f. <sup><mark>[4-5]<\/mark><\/sup><\/li>\n\n\n\n<li>\u0412 \u0442\u043e\u0437\u0438 \u0441\u043b\u0443\u0447\u0430\u0439 \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0431\u044a\u0434\u0435 \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u0438\u0442\u0435\u043b\u043d\u043e <b><strong>60-75% \u043e\u0442 1 RM<\/strong><\/b> (\u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u0435\u043d \u0431\u0440\u043e\u0439 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f). <sup><mark>[4-5]<\/mark><\/sup><\/li>\n\n\n\n<li>\u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0437\u0430 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438\u0442\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f \u043f\u043e\u043e\u0442\u0434\u0435\u043b\u043d\u043e \u0441 \u0434\u0440\u0443\u0433\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438 \u0433\u0440\u0443\u043f\u0438 \u0438\u043b\u0438 \u043a\u0430\u0442\u043e \u0447\u0430\u0441\u0442 \u043e\u0442 <b><strong>\u0446\u044f\u043b\u043e\u0441\u0442\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e.<\/strong><\/b><\/li>\n\n\n\n<li>\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 24-72 \u0447\u0430\u0441\u0430. \u041f\u043b\u0430\u043d\u0438\u0440\u0430\u0439\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0441\u0438 \u043f\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449 \u043d\u0430\u0447\u0438\u043d, \u043a\u0430\u0442\u043e \u0432\u0437\u0435\u043c\u0435\u0442\u0435 \u043f\u0440\u0435\u0434\u0432\u0438\u0434 \u0432\u0440\u0435\u043c\u0435\u0442\u043e, \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e \u0437\u0430 \u0432\u044a\u0437\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430\u043d\u0435. <sup><mark>[3]<\/mark><\/sup><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li>\u0410\u043a\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438, \u043a\u043e\u0438\u0442\u043e \u0434\u0430\u0432\u0430\u0442 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438, \u043d\u0435 \u0437\u0430\u0431\u0440\u0430\u0432\u044f\u0439\u0442\u0435 \u0434\u0430 \u0441\u043b\u0435\u0434\u0432\u0430\u0442\u0435 \u0440\u044a\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e\u0442\u043e: <a href=\"https:\/\/gymbeam.com\/blog\/how-to-design-a-quality-workout-plan-tips-trainings-most-common-mistakes\/&#x201C;\"><b><strong>\u041a\u0430\u043a \u0434\u0430 \u0441\u044a\u0437\u0434\u0430\u0434\u0435\u0442\u0435 \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u043f\u043b\u0430\u043d \u0432 \u0437\u0430\u043b\u0430\u0442\u0430?<\/strong><\/b><\/a><\/li>\n\n\n\n<li>\u0421\u0442\u0430\u0442\u0438\u044f\u0442\u0430 \u201e<a href=\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/&#x201E;\"><b><strong>\u041a\u043e\u043b\u043a\u043e \u0442\u0435\u0436\u0435\u0441\u0442\u0438 \u0434\u0430 \u0432\u0434\u0438\u0433\u0430\u0442\u0435 \u0437\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u043d \u0440\u0430\u0441\u0442\u0435\u0436, \u0441\u0438\u043b\u0430 \u0438\u043b\u0438 \u043e\u0442\u0441\u043b\u0430\u0431\u0432\u0430\u043d\u0435<\/strong><\/b><\/a>?\u201c \u0449\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0434\u0430 \u0438\u0437\u0431\u0435\u0440\u0435\u0442\u0435 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u043e\u0442\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435 \u0441 \u0442\u0435\u0436\u0435\u0441\u0442\u0438 \u0441\u043f\u043e\u0440\u0435\u0434 \u0446\u0435\u043b\u0438\u0442\u0435 \u0441\u0438. \u041e\u0441\u0432\u0435\u043d \u0442\u043e\u0432\u0430 \u0432 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u0438\u0434\u0435\u0430\u043b\u043d\u0438\u044f \u0431\u0440\u043e\u0439 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f: <a href=\"https:\/\/gymbeam.com\/blog\/how-many-reps-should-you-do-to-lose-weight-or-gain-muscle\/&#x201C;\"><b><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\u0438?<\/strong><\/b><\/a><\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.bg\/blog\/wp-content\/uploads\/2024\/06\/iStock-1067162592-1124x749.jpg\" alt=\"&#x41A;&#x430;&#x43A; &#x434;&#x430; &#x442;&#x440;&#x435;&#x43D;&#x438;&#x440;&#x430;&#x442;&#x435; &#x43F;&#x43E;&#x434;&#x43A;&#x43E;&#x43B;&#x435;&#x43D;&#x43D;&#x438;&#x442;&#x435; &#x441;&#x443;&#x445;&#x43E;&#x436;&#x438;&#x43B;&#x438;&#x44F;?\" class=\"wp-image-577517\" title=\"&#x41A;&#x430;&#x43A; &#x434;&#x430; &#x442;&#x440;&#x435;&#x43D;&#x438;&#x440;&#x430;&#x442;&#x435; &#x43F;&#x43E;&#x434;&#x43A;&#x43E;&#x43B;&#x435;&#x43D;&#x43D;&#x438;&#x442;&#x435; &#x441;&#x443;&#x445;&#x43E;&#x436;&#x438;&#x43B;&#x438;&#x44F;?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-1067162592-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-1067162592-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-1067162592-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-1067162592-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%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%BF%D0%BE%D0%B4%D0%BA%D0%BE%D0%BB%D0%B5%D0%BD%D0%BD%D0%B8_%D1%81%D1%83%D1%85%D0%BE%D0%B6%D0%B8%D0%BB%D0%B8%D1%8F\"><\/span>8 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>\u0421\u043b\u0435\u0434\u0432\u0430\u0449\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441\u0430<b><strong> \u0438\u0434\u0435\u0430\u043b\u043d\u0438 \u0437\u0430 \u0444\u0438\u0442\u043d\u0435\u0441 \u0437\u0430\u043b\u0430<\/strong><\/b>, \u043d\u043e \u0430\u043a\u043e \u0438\u043c\u0430\u0442\u0435 <a href=\"https:\/\/gymbeam.com\/olympic-lifter-barbell-150-cm-gymbeam.html&#x201C;\">\u0449\u0430\u043d\u0433\u0430 \u0441<\/a> <a href=\"https:\/\/gymbeam.com\/competition-bumper-plate-gymbeam.html&#x201C;\">\u043f\u043b\u043e\u0447\u0438,<\/a> <a href=\"https:\/\/gymbeam.com\/hexagonal-dumbbell-gymbeam.html&#x201C;\">\u0434\u044a\u043c\u0431\u0435\u043b<\/a> \u0438\u043b\u0438 <a href=\"https:\/\/gymbeam.com\/adjustable-kettlebell-4-5-18-kg-gymbeam.html\">\u043f\u0443\u0434\u043e\u0432\u043a\u0430<\/a> \u0443 \u0434\u043e\u043c\u0430, \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043f\u043e\u0432\u0435\u0447\u0435\u0442\u043e \u043e\u0442 \u0442\u044f\u0445 \u0432 \u043a\u043e\u043c\u0444\u043e\u0440\u0442\u0430 \u043d\u0430 \u0434\u043e\u043c\u0430 \u0441\u0438. \u0417\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0441\u044a\u0441 \u0437\u0430\u0433\u0440\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 <a href=\"https:\/\/gymbeam.com\/rowing-machine-gymbeam.html&#x201C;\">\u0433\u0440\u0435\u0431\u0435\u043d \u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440<\/a>, \u0441\u043a\u0430\u0447\u0430\u043d\u0435 \u043d\u0430 <a href=\"https:\/\/gymbeam.com\/skipping-ropes&#x201C;\">\u0432\u044a\u0436\u0435<\/a> \u0438\u043b\u0438 \u043f\u043e\u0434\u0441\u043a\u043e\u0446\u0438. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043f\u0440\u0435\u043c\u0438\u043d\u0435\u0442\u0435 \u043a\u044a\u043c \u0440\u0430\u0437\u0434\u0432\u0438\u0436\u0432\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 <b><strong>\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.<\/strong><\/b> \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043f\u0440\u0438\u0441\u0442\u044a\u043f\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<h3 class=\"wp-block-heading\">1. \u0420\u0443\u043c\u044a\u043d\u0441\u043a\u0430 \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430 (Romanian Deadlift)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><b><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong><\/b> \u0417\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u043f\u0440\u0435\u0434 \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0435\u043d\u0430 \u0449\u0430\u043d\u0433\u0430 \u0441 \u043a\u0440\u0430\u043a\u0430 \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0445\u0430\u043d\u0448\u0430. \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 \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. \u0417\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u043f\u0440\u0430\u0432\u0438, \u043a\u0430\u0442\u043e \u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u0449\u0430\u043d\u0433\u0430\u0442\u0430 \u0441 \u0438\u0437\u043f\u044a\u043d\u0430\u0442\u0438 \u043f\u0440\u0435\u0434 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0440\u044a\u0446\u0435.<\/li>\n\n\n\n<li><b><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong><\/b> \u0412\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0434\u043e\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, \u043a\u0430\u0442\u043e \u0441\u0435 \u043d\u0430\u0432\u0435\u0436\u0434\u0430\u0442\u0435 \u043d\u0430\u043f\u0440\u0435\u0434 \u043f\u043e \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d \u043d\u0430\u0447\u0438\u043d. \u0429\u0430\u043d\u0433\u0430\u0442\u0430 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u043e\u0441\u0442\u0430\u043d\u0435 \u0431\u043b\u0438\u0437\u043e \u0434\u043e \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0432\u0438, \u043a\u0430\u0442\u043e \u0441\u0435 \u0441\u0442\u0440\u0435\u043c\u0438\u0442\u0435 \u0434\u0430 \u044f \u0441\u0432\u0430\u043b\u0438\u0442\u0435 \u0434\u043e \u0433\u043b\u0435\u0437\u0435\u043d\u0438\u0442\u0435 \u0441\u0438. \u0414\u0440\u044a\u0436\u0442\u0435 \u0433\u044a\u0440\u0431\u0430 \u0441\u0438 \u0432 \u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u0430\u0442\u0430 \u043c\u0443 \u0438\u0437\u0432\u0438\u0432\u043a\u0430, \u0430 \u0433\u043b\u0430\u0432\u0430\u0442\u0430 \u0432 \u0435\u0434\u043d\u0430 \u043b\u0438\u043d\u0438\u044f \u0441 \u0433\u0440\u044a\u0431\u043d\u0430\u0447\u043d\u0438\u044f \u0441\u0442\u044a\u043b\u0431. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430, \u043a\u0430\u0442\u043e \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u0441\u0432\u0438\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f\u0442\u0430 \u0438 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u0438\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u0438 \u0441\u0435 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u0442\u0435. \u0412\u0435\u0434\u043d\u0430\u0433\u0430 \u0441\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e\u0442\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435.<\/li>\n\n\n\n<li><b><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong><\/b> \u041e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u0437\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\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435.<\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.bg\/blog\/wp-content\/uploads\/2024\/06\/Romanian-ddlft.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x434;&#x430; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430;&#x442;&#x435; &#x440;&#x443;&#x43C;&#x44A;&#x43D;&#x441;&#x43A;&#x430;&#x442;&#x430; &#x43C;&#x44A;&#x440;&#x442;&#x432;&#x430; &#x442;&#x44F;&#x433;&#x430;?\" class=\"wp-image-577421\" title=\"&#x41A;&#x430;&#x43A; &#x434;&#x430; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430;&#x442;&#x435; &#x440;&#x443;&#x43C;&#x44A;&#x43D;&#x441;&#x43A;&#x430;&#x442;&#x430; &#x43C;&#x44A;&#x440;&#x442;&#x432;&#x430; &#x442;&#x44F;&#x433;&#x430;?\" \/><\/figure>\n\n<h3 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:<\/h3>\n\n<h4 class=\"wp-block-heading\">a. \u0420\u0443\u043c\u044a\u043d\u0441\u043a\u0430 \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438 (Dumbbell Romanian Deadlift)<\/h4>\n\n<p>\u041f\u0440\u0438 \u0442\u043e\u0432\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0437\u0430\u043c\u0435\u043d\u0438\u0442\u0435 \u0449\u0430\u043d\u0433\u0430\u0442\u0430 \u0441 \u0447\u0438\u0444\u0442 \u0434\u044a\u043c\u0431\u0435\u043b\u0438. \u0414\u0440\u044a\u0436\u0442\u0435 \u0433\u0438 \u0441 \u0438\u0437\u043f\u044a\u043d\u0430\u0442\u0438 \u043f\u0440\u0435\u0434 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0440\u044a\u0446\u0435 \u0438 \u043f\u0440\u043e\u0434\u044a\u043b\u0436\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\u0442\u0430.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">2. \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 &#8220;\u0414\u043e\u0431\u0440\u043e \u0443\u0442\u0440\u043e&#8221; (Good Morning)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><b><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong><\/b> \u041f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u0449\u0430\u043d\u0433\u0430\u0442\u0430, \u0431\u0435\u0437 \u0442\u043e\u0432\u0430\u0440 \u0438\u043b\u0438 \u0441 \u0442\u043e\u0432\u0430\u0440, \u043d\u0430 <a href=\"https:\/\/gymbeam.com\/squat-rack-gymbeam.html&#x201C;\">\u0441\u0442\u043e\u0439\u043a\u0430 \u0437\u0430 \u043a\u043b\u0435\u043a<\/a> \u043d\u0430 \u0432\u0438\u0441\u043e\u0447\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u043a\u043b\u044e\u0447\u0438\u0446\u0430\u0442\u0430. \u0417\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u043f\u043e\u0434 \u0449\u0430\u043d\u0433\u0430\u0442\u0430 \u0441 \u043a\u0440\u0430\u043a\u0430 \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435. \u041f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 <a href=\"https:\/\/gymbeam.com\/eternal-power-olympic-barbell-gymbeam.html&#x201C;\">\u0449\u0430\u043d\u0433\u0430\u0442\u0430<\/a> \u043f\u0440\u0435\u0437 \u0437\u0430\u0434\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0432\u0440\u0430\u0442\u0430 \u0441\u0438 \u0438 \u044f \u0445\u0432\u0430\u043d\u0435\u0442\u0435 \u0441 \u0434\u0432\u0435\u0442\u0435 \u0441\u0438 \u0440\u044a\u0446\u0435 \u0431\u043b\u0438\u0437\u043e \u0434\u043e \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435, \u043a\u0430\u0442\u043e \u043b\u0430\u043a\u0442\u0438\u0442\u0435 \u0432\u0438 \u0441\u043e\u0447\u0430\u0442 \u043d\u0430\u0434\u043e\u043b\u0443. \u0417\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u0430\u0439\u0442\u0435 \u0446\u0435\u043d\u0442\u0440\u0430\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0441\u0438, \u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0449\u0430\u043d\u0433\u0430\u0442\u0430 \u043e\u0442 \u0441\u0442\u043e\u0439\u043a\u0430\u0442\u0430 \u0438 \u043d\u0430\u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u043a\u0440\u0430\u0447\u043a\u0430 \u043d\u0430\u0437\u0430\u0434.<\/li>\n\n\n\n<li><b><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong><\/b> \u0412\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0434\u0432\u0438\u0436\u0438\u0442\u0435 \u0442\u0430\u0437\u0430 \u0441\u0438 \u043d\u0430\u0437\u0430\u0434, \u043a\u0430\u0442\u043e \u0441\u0435 \u043d\u0430\u0432\u0435\u0436\u0434\u0430\u0442\u0435 \u043d\u0430\u043f\u0440\u0435\u0434 \u043f\u043e \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d \u043d\u0430\u0447\u0438\u043d. \u041c\u043e\u0436\u0435 \u043b\u0435\u043a\u043e \u0434\u0430 \u0441\u0432\u0438\u0435\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u0441\u0438, \u0434\u043e\u043a\u0430\u0442\u043e \u0433\u043e \u043f\u0440\u0430\u0432\u0438\u0442\u0435. \u0418\u0437\u0431\u0435\u0440\u0435\u0442\u0435 \u0434\u044a\u043b\u0431\u043e\u0447\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0441\u0433\u044a\u0432\u0430\u043d\u0435\u0442\u043e, \u0437\u0430 \u0434\u0430 \u0437\u0430\u043f\u0430\u0437\u0438\u0442\u0435 \u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u0430\u0442\u0430 \u0438\u0437\u0432\u0438\u0432\u043a\u0430 \u043d\u0430 \u0433\u0440\u044a\u0431\u043d\u0430\u0447\u043d\u0438\u044f \u0441\u0442\u044a\u043b\u0431. \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 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u0438 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0435\u0442\u0435 \u0441\u044a\u0441 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e\u0442\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435. \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 \u043d\u0430 \u0441\u0442\u043e\u0439\u043a\u0430\u0442\u0430.<\/li>\n\n\n\n<li><b><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong><\/b> \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, \u0437\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\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435.<\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.bg\/blog\/wp-content\/uploads\/2024\/06\/Good-morning.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x43F;&#x440;&#x430;&#x432;&#x438; &#x423;&#x43F;&#x440;&#x430;&#x436;&#x43D;&#x435;&#x43D;&#x438;&#x435; &quot;&#x414;&#x43E;&#x431;&#x440;&#x43E; &#x443;&#x442;&#x440;&#x43E;&quot; (Good Morning)?\" class=\"wp-image-577373\" title=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x43F;&#x440;&#x430;&#x432;&#x438; &#x423;&#x43F;&#x440;&#x430;&#x436;&#x43D;&#x435;&#x43D;&#x438;&#x435; &quot;&#x414;&#x43E;&#x431;&#x440;&#x43E; &#x443;&#x442;&#x440;&#x43E;&quot; (Good Morning)?\" \/><\/figure>\n\n<h3 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:<\/h3>\n\n<h4 class=\"wp-block-heading\"> \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 &#8220;\u0414\u043e\u0431\u0440\u043e \u0443\u0442\u0440\u043e&#8221; \u0441 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u0447\u0430\u043d\u0442\u0430 Power Bag (Powerbag Good Morning)<\/h4>\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 \u0442\u043e\u0432\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0441 <a href=\"https:\/\/gymbeam.com\/water-powerbag-gymbeam.html&#x201C;\">\u0432\u043e\u0434\u043d\u0430<\/a> \u0438\u043b\u0438 \u0441\u0442\u0430\u043d\u0434\u0430\u0440\u0442\u043d\u0430 <a href=\"https:\/\/gymbeam.com\/blog\/wp-admin\/%E2%80%9Ehttps:\/\/gymbeam.com\/powerbag-gymbeam.html%E2%80%9C\">\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430<\/a> <a href=\"https:\/\/gymbeam.com\/powerbag-gymbeam.html&#x201C;\">\u0447\u0430\u043d\u0442\u0430 Power Bag<\/a>. \u041f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u044f \u043d\u0430 \u0433\u044a\u0440\u0431\u0430 \u0441\u0438 \u043f\u043e\u0434\u043e\u0431\u043d\u043e \u043d\u0430 \u0449\u0430\u043d\u0433\u0430\u0442\u0430 \u0438 \u0438\u0437\u043f\u044a\u043b\u043d\u0435\u0442\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e \u0441\u044a\u0449\u0438\u044f \u043d\u0430\u0447\u0438\u043d.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u0410\u043a\u043e \u0440\u0430\u0437\u043f\u043e\u043b\u0430\u0433\u0430\u0442\u0435 \u0441 \u0447\u0430\u043d\u0442\u0430 \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0438\u043b\u0438 \u044f \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u0432\u044a\u0432 \u0444\u0438\u0442\u043d\u0435\u0441\u0430, \u0441\u044a\u0441 \u0441\u0438\u0433\u0443\u0440\u043d\u043e\u0441\u0442 \u0449\u0435 \u0441\u0435 \u0437\u0430\u0438\u043d\u0442\u0435\u0440\u0435\u0441\u0443\u0432\u0430\u0442\u0435 \u043e\u0442 \u0434\u0440\u0443\u0433\u0438 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043a\u043e\u0438\u0442\u043e \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u0432 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430: <a href=\"https:\/\/gymbeam.com\/blog\/top-15-full-body-exercises-with-a-power-bag\/&#x201C;\"><b><strong>\u0422\u043e\u043f 15 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0446\u044f\u043b\u043e\u0442\u043e \u0442\u044f\u043b\u043e \u0441 \u0447\u0430\u043d\u0442\u0430 Power Bag<\/strong><\/b><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">3. \u0421\u0443\u043c\u043e \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430 (Sumo Deadlift)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><b><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong><\/b> \u0417\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u043f\u0440\u0435\u0434 \u0449\u0430\u043d\u0433\u0430, \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0435\u043d\u0430 \u0441 <a href=\"https:\/\/gymbeam.com\/competition-bumper-plate-gymbeam.html&#x201C;\">\u043f\u043b\u043e\u0447\u0438 \u0441 \u0442\u0435\u0436\u0435\u0441\u0442\u0438<\/a>, \u043a\u0430\u0442\u043e \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0432\u0438 \u0441\u0430 \u043f\u043e-\u0448\u0438\u0440\u043e\u043a\u043e \u0440\u0430\u0437\u0442\u0432\u043e\u0440\u0435\u043d\u0438 \u043e\u0442 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435. \u041d\u0430\u0441\u043e\u0447\u0435\u0442\u0435 \u043f\u0440\u044a\u0441\u0442\u0438\u0442\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0438 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u0441\u0438 \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 \u043f\u043e\u0434\u0434\u044a\u0440\u0436\u0430\u0442\u0435 \u0433\u044a\u0440\u0431\u0430 \u0432 \u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u0430\u0442\u0430 \u043c\u0443 \u0438\u0437\u0432\u0438\u0432\u043a\u0430 \u0438 \u0433\u043b\u0430\u0432\u0430\u0442\u0430 \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 \u0435 \u043d\u0430\u0434, \u0430 \u0434\u0440\u0443\u0433\u0430\u0442\u0430 \u043f\u043e\u0434). \u0428\u0438\u0440\u043e\u0447\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0437\u0430\u0445\u0432\u0430\u0442\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><b><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong><\/b> \u0412\u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u0438 \u0438\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u043a\u0430\u0442\u043e \u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e \u0441\u0435 \u0438\u0437\u043f\u0440\u0430\u0432\u044f\u0442\u0435 \u0441 \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 (\u0447\u0435\u0442\u0438\u0440\u0438\u0433\u043b\u0430\u0432 \u0438 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u0435\u043d \u043c\u0443\u0441\u043a\u0443\u043b). \u0417\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u043f\u044a\u0440\u0432\u043e \u0441 \u0438\u0437\u043f\u0440\u0430\u0432\u044f\u043d\u0435 \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435, \u0430 \u0441\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043f\u043b\u0430\u0432\u043d\u043e \u0438\u0437\u043f\u044a\u043d\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, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u0435 \u0438\u0437\u0434\u0438\u0433\u0430\u0442\u0435. \u041d\u0435\u0437\u0430\u0431\u0430\u0432\u043d\u043e \u043f\u043e\u0441\u043b\u0435\u0434\u0432\u0430\u0439\u0442\u0435 \u0441\u044a\u0441 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e\u0442\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435.<\/li>\n\n\n\n<li><b><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong><\/b> \u0417\u0430\u043e\u0431\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, \u043d\u0435\u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435.<\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.bg\/blog\/wp-content\/uploads\/2024\/06\/Sumo-ddlft.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430; &#x441;&#x443;&#x43C;&#x43E; &#x43C;&#x44A;&#x440;&#x442;&#x432;&#x430; &#x442;&#x44F;&#x433;&#x430;?\" class=\"wp-image-577437\" title=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430; &#x441;&#x443;&#x43C;&#x43E; &#x43C;&#x44A;&#x440;&#x442;&#x432;&#x430; &#x442;&#x44F;&#x433;&#x430;?\" \/><\/figure>\n\n<h3 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:<\/h3>\n\n<h4 class=\"wp-block-heading\">a. \u0421\u0443\u043c\u043e \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438 (Dumbbell Sumo Deadlift)<\/h4>\n\n<p>\u0412\u043c\u0435\u0441\u0442\u043e \u0449\u0430\u043d\u0433\u0430 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u0438 \u0447\u0438\u0444\u0442 <a href=\"https:\/\/gymbeam.com\/neoprene-hex-dumbbell-beastpink.html&#x201C;\">\u0434\u044a\u043c\u0431\u0435\u043b\u0438<\/a>, \u0437\u0430 \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u0438\u0442\u0435 \u0441\u0443\u043c\u043e \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430. \u0414\u0440\u044a\u0436\u0442\u0435 \u0433\u0438 \u0441 \u0440\u044a\u0446\u0435, \u0438\u0437\u043f\u044a\u043d\u0430\u0442\u0438 \u043f\u0440\u0435\u0434 \u0431\u0435\u0434\u0440\u0430\u0442\u0430. \u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0433\u0438 \u0440\u0430\u0437\u043f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u0442\u0430\u043a\u0430, \u0447\u0435 \u043f\u043b\u043e\u0447\u0438\u0442\u0435 \u0441 \u0442\u0435\u0436\u0435\u0441\u0442\u0438 \u0434\u0430 \u0441\u0430 \u043e\u0431\u044a\u0440\u043d\u0430\u0442\u0438 \u0435\u0434\u043d\u0430 \u043a\u044a\u043c \u0434\u0440\u0443\u0433\u0430, \u0438\u043b\u0438 \u0441 \u0443\u0441\u043f\u043e\u0440\u0435\u0434\u043d\u0438 \u0434\u0440\u044a\u0436\u043a\u0438. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0435\u0442\u0435 \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\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.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">b. \u0421\u0443\u043c\u043e \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430 \u0441 \u043f\u0443\u0434\u043e\u0432\u043a\u0438 (Kettlebell Sumo Deadlift)<\/h4>\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 <a href=\"https:\/\/gymbeam.com\/kettlebell-black-gymbeam.html&#x201C;\">\u043f\u0443\u0434\u043e\u0432\u043a\u0438<\/a>. \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 \u043f\u043e-\u0448\u0438\u0440\u043e\u043a\u043e \u0440\u0430\u0437\u0434\u0430\u043b\u0435\u0447\u0435\u043d\u0438 \u043e\u0442 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435, \u043a\u0430\u0442\u043e \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\">4. \u0421\u043a\u0430\u043d\u0434\u0438\u043d\u0430\u0432\u0441\u043a\u043e \u0441\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f (Nordic Hamstring Curl)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><b><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong><\/b> \u041f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u0449\u0430\u043d\u0433\u0430 \u043d\u0430 \u0437\u0435\u043c\u044f\u0442\u0430 \u0438 \u044f \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0435\u0442\u0435 \u0441 \u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e <a href=\"https:\/\/gymbeam.com\/iron-weight-plate-30-mm-gymbeam.html&#x201C;\">\u0442\u0435\u0436\u043a\u0438 \u043f\u043b\u043e\u0447\u0438<\/a>, \u0437\u0430 \u0434\u0430 \u043f\u043e\u0434\u0434\u044a\u0440\u0436\u0430\u0442 \u0442\u0435\u0433\u043b\u043e\u0442\u043e \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0432\u0438. \u041a\u043b\u0435\u043a\u043d\u0435\u0442\u0435 \u0437\u0430\u0434 \u0449\u0430\u043d\u0433\u0430\u0442\u0430, \u043a\u0430\u0442\u043e \u0433\u044a\u0440\u0431\u044a\u0442 \u0438 \u0433\u043b\u0435\u0437\u0435\u043d\u0438\u0442\u0435 \u0432\u0438 \u0441\u0430 \u0440\u0430\u0437\u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438 \u043f\u043e\u0434 \u043d\u0435\u044f. \u0417\u0430 \u043f\u043e-\u0433\u043e\u043b\u044f\u043c\u043e \u0443\u0434\u043e\u0431\u0441\u0442\u0432\u043e \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043f\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u0435 \u043f\u043e\u0434 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u0441\u0438 \u043d\u0430\u043f\u043e\u043b\u043e\u0432\u0438\u043d\u0430 \u0441\u0433\u044a\u043d\u0430\u0442\u0430 <a href=\"https:\/\/gymbeam.com\/exercise-mats&#x201C;\">\u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430 \u0437\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f<\/a> \u0438\u043b\u0438 <a href=\"https:\/\/gymbeam.com\/abmat-for-sit-ups-gymbeam.html&#x201C;\">\u043f\u043e\u0441\u0442\u0435\u043b\u043a\u0430 AB<\/a>. \u0410\u043a\u043e \u043d\u0435 \u0440\u0430\u0437\u043f\u043e\u043b\u0430\u0433\u0430\u0442\u0435 \u0441 \u0449\u0430\u043d\u0433\u0430 \u0441 \u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u043f\u043b\u043e\u0447\u0438 \u0441 \u0442\u0435\u0436\u0435\u0441\u0442\u0438, \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043f\u043e\u0434\u043f\u0440\u0435\u0442\u0435 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438 \u043f\u043e\u0434 \u0441\u0442\u0430\u0431\u0438\u043b\u043d\u0430 \u0441\u0442\u043e\u0439\u043a\u0430 \u0438\u043b\u0438 \u0434\u0430 \u043f\u043e\u043c\u043e\u043b\u0438\u0442\u0435 \u043f\u0430\u0440\u0442\u043d\u044c\u043e\u0440 \u0434\u0430 \u0434\u044a\u0440\u0436\u0438 \u0437\u0434\u0440\u0430\u0432\u043e \u0433\u043b\u0435\u0437\u0435\u043d\u0438\u0442\u0435 \u0432\u0438. \u0414\u0440\u044a\u0436\u0442\u0435 \u0433\u044a\u0440\u0431\u0430 \u0441\u0438 \u0432 \u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u0430\u0442\u0430 \u043c\u0443 \u0438\u0437\u0432\u0438\u0432\u043a\u0430 \u0438 \u0441\u0433\u044a\u043d\u0435\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0432 \u043b\u0430\u043a\u0442\u0438\u0442\u0435 \u043f\u0440\u0435\u0434 \u0433\u044a\u0440\u0434\u0438\u0442\u0435.<\/li>\n\n\n\n<li><b><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong><\/b> \u0418\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0437\u0430\u043f\u043e\u0447\u0432\u0430\u0442\u0435 \u0434\u0430 \u0441\u0435 \u0441\u043f\u0443\u0441\u043a\u0430\u0442\u0435 \u043a\u044a\u043c \u0437\u0435\u043c\u044f\u0442\u0430 \u0432\u044a\u0437\u043c\u043e\u0436\u043d\u043e \u043d\u0430\u0439-\u0431\u0430\u0432\u043d\u043e, \u0434\u043e\u043a\u0430\u0442\u043e \u0434\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u0437\u0430 \u043e\u0442\u0442\u043b\u0430\u0441\u043a\u0432\u0430\u043d\u0435, \u043a\u0430\u0442\u043e \u0443\u0441\u0435\u0449\u0430\u0442\u0435 \u0441\u0438\u043b\u043d\u043e \u043d\u0430\u043f\u0440\u0435\u0436\u0435\u043d\u0438\u0435 \u0432 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438\u0442\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435\u0442\u043e. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0441\u0435 \u043e\u0442\u0442\u043b\u0430\u0441\u043d\u0435\u0442\u0435 \u043e\u0442 \u0437\u0435\u043c\u044f\u0442\u0430 \u0438 \u0432\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0441\u0435 \u0432\u0440\u044a\u0449\u0430\u0442\u0435 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f. \u0412\u0435\u0434\u043d\u0430\u0433\u0430 \u0441\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e\u0442\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435.<\/li>\n\n\n\n<li><b><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong><\/b> \u041d\u0435\u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \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.<\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.bg\/blog\/wp-content\/uploads\/2024\/06\/Nordic-Hamstring-Curl.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x434;&#x430; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430;&#x43C;&#x435; &#x421;&#x43A;&#x430;&#x43D;&#x434;&#x438;&#x43D;&#x430;&#x432;&#x441;&#x43A;&#x43E; &#x441;&#x432;&#x438;&#x432;&#x430;&#x43D;&#x435; &#x43D;&#x430; &#x43F;&#x43E;&#x434;&#x43A;&#x43E;&#x43B;&#x435;&#x43D;&#x43D;&#x438; &#x441;&#x443;&#x445;&#x43E;&#x436;&#x438;&#x43B;&#x438;&#x44F; (Nordic Hamstring Curl)?\" class=\"wp-image-577405\" title=\"&#x41A;&#x430;&#x43A; &#x434;&#x430; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430;&#x43C;&#x435; &#x421;&#x43A;&#x430;&#x43D;&#x434;&#x438;&#x43D;&#x430;&#x432;&#x441;&#x43A;&#x43E; &#x441;&#x432;&#x438;&#x432;&#x430;&#x43D;&#x435; &#x43D;&#x430; &#x43F;&#x43E;&#x434;&#x43A;&#x43E;&#x43B;&#x435;&#x43D;&#x43D;&#x438; &#x441;&#x443;&#x445;&#x43E;&#x436;&#x438;&#x43B;&#x438;&#x44F; (Nordic Hamstring Curl)?\" \/><\/figure>\n\n<h3 class=\"wp-block-heading\">5. \u041b\u044e\u043b\u0435\u0435\u043d\u0435 \u043d\u0430 \u043f\u0443\u0434\u043e\u0432\u043a\u0430 ( Kettlebell Swing)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><b><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong><\/b> \u0417\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0441 \u043a\u0440\u0430\u043a\u0430 \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435. \u0425\u0432\u0430\u043d\u0435\u0442\u0435 <a href=\"https:\/\/gymbeam.com\/adjustable-kettlebell-4-5-18-kg-gymbeam.html&#x201C;\">\u043f\u0443\u0434\u043e\u0432\u043a\u0430\u0442\u0430<\/a> \u0441 \u0434\u0432\u0435\u0442\u0435 \u0441\u0438 \u0440\u044a\u0446\u0435 \u043f\u0440\u0435\u0434 \u0442\u044f\u043b\u043e\u0442\u043e \u0441\u0438. \u041f\u0440\u0435\u0437 \u0446\u044f\u043b\u043e\u0442\u043e \u0432\u0440\u0435\u043c\u0435 \u0434\u0440\u044a\u0436\u0442\u0435 \u0433\u044a\u0440\u0431\u0430 \u0438\u0437\u043f\u0440\u0430\u0432\u0435\u043d \u0438 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435 \u0438\u0437\u0442\u0435\u0433\u043b\u0435\u043d\u0438 \u043d\u0430\u0434\u043e\u043b\u0443, \u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u0430\u0439\u0442\u0435 \u0446\u0435\u043d\u0442\u0440\u0430\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0441\u0438 \u0438 \u043f\u043e\u0434\u0434\u044a\u0440\u0436\u0430\u0439\u0442\u0435 \u043f\u043e\u0433\u043b\u0435\u0434 \u043d\u0430\u043f\u0440\u0435\u0434.<\/li>\n\n\n\n<li><b><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong><\/b> \u0412\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u043a\u0430\u0442\u043e \u0441\u0435 \u043d\u0430\u0432\u0435\u0434\u0435\u0442\u0435 \u043b\u0435\u043a\u043e \u043d\u0430\u043f\u0440\u0435\u0434, \u043b\u0435\u043a\u043e \u0441\u0432\u0438\u0439\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u0441\u0438 \u0438 \u043f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u043f\u0443\u0434\u043e\u0432\u043a\u0430\u0442\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 \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0442\u0435 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u0438 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u043a\u0430\u0442\u043e \u0437\u0430\u043c\u0430\u0445\u0432\u0430\u0442\u0435 \u0441 \u0433\u043e\u043b\u044f\u043c\u0430 \u0441\u0438\u043b\u0430 \u0441 \u043f\u0443\u0434\u043e\u0432\u043a\u0430\u0442\u0430 \u043d\u0430\u043f\u0440\u0435\u0434 \u0434\u043e \u0432\u0438\u0441\u043e\u0447\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u043e\u0447\u0438\u0442\u0435 \u0441\u0438. \u0412\u044a\u0440\u043d\u0435\u0442\u0435 \u0441\u0435 \u0432 \u0438\u0437\u0445\u043e\u0434\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u0438 \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0435\u0442\u0435 \u0441\u044a\u0441 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e\u0442\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435.<\/li>\n\n\n\n<li><b><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong><\/b> \u0417\u0430\u043a\u0440\u044a\u0433\u043b\u0435\u043d\u0438\u0435 \u0438\u043b\u0438 \u043f\u0440\u0435\u043a\u043e\u043c\u0435\u0440\u043d\u043e \u0438\u0437\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u044a\u0440\u0431\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, \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u0434\u043e\u043b\u043d\u0438\u0442\u0435 \u043a\u0440\u0430\u0439\u043d\u0438\u0446\u0438.<\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.bg\/blog\/wp-content\/uploads\/2024\/06\/Kettlebell-swing.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430; &#x41B;&#x44E;&#x43B;&#x435;&#x435;&#x43D;&#x435; &#x43D;&#x430; &#x43F;&#x443;&#x434;&#x43E;&#x432;&#x43A;&#x430; (Kettlebell Swing)?\" class=\"wp-image-577389\" title=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430; &#x41B;&#x44E;&#x43B;&#x435;&#x435;&#x43D;&#x435; &#x43D;&#x430; &#x43F;&#x443;&#x434;&#x43E;&#x432;&#x43A;&#x430; (Kettlebell Swing)?\" \/><\/figure>\n\n<h3 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:<\/h3>\n\n<h4 class=\"wp-block-heading\">a. \u041b\u044e\u043b\u0435\u0435\u043d\u0435 \u043d\u0430 \u043f\u0443\u0434\u043e\u0432\u043a\u0430 \u0441 \u0435\u0434\u043d\u0430 \u0440\u044a\u043a\u0430 (Single Arm Kettlebell Swing)<\/h4>\n\n<p>\u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u043c\u0430\u0445\u043e\u0432\u0435 \u0441 \u0433\u0438\u0440\u0438\u0447\u043a\u0438 \u0441 \u0432\u0441\u044f\u043a\u0430 \u0440\u044a\u043a\u0430 \u043f\u043e\u043e\u0442\u0434\u0435\u043b\u043d\u043e. \u0425\u0432\u0430\u043d\u0435\u0442\u0435 \u0433\u0438\u0440\u0438\u0447\u043a\u0430\u0442\u0430 \u0441 \u0435\u0434\u043d\u0430\u0442\u0430 \u0440\u044a\u043a\u0430, \u0434\u0440\u0443\u0433\u0430\u0442\u0430 \u0434\u0440\u044a\u0436\u0442\u0435 \u0438\u0437\u043f\u044a\u043d\u0430\u0442\u0430 \u043d\u0430\u0441\u0442\u0440\u0430\u043d\u0438 \u0438 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0439\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043a\u0430\u043a\u0442\u043e \u0441 \u0434\u0432\u0435\u0442\u0435 \u0440\u044a\u0446\u0435. \u0421\u043b\u0435\u0434 \u043a\u0430\u0442\u043e \u0437\u0430\u0432\u044a\u0440\u0448\u0438\u0442\u0435 \u0435\u0434\u043d\u0430 \u0441\u0435\u0440\u0438\u044f, \u0441\u043c\u0435\u043d\u0435\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u0414\u043e\u043f\u044a\u043b\u043d\u0438\u0442\u0435\u043b\u043d\u0438 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u043f\u0443\u0434\u043e\u0432\u043a\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u0432 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430: <a href=\"https:\/\/gymbeam.com\/blog\/8-best-booty-leg-exercises-with-kettlebell\/&#x201C;\"><b><strong>8 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043a\u0440\u0430\u043a\u0430 \u0441 \u043f\u0443\u0434\u043e\u0432\u043a\u0430<\/strong><\/b><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">6. \u0421\u0433\u044a\u0432\u0430\u043d\u0435 \u043d\u0430 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f (Hamstring Curls)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><b><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong><\/b> \u0420\u0435\u0433\u0443\u043b\u0438\u0440\u0430\u0439\u0442\u0435 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u043e\u0442\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435 \u043d\u0430 \u043c\u0430\u0448\u0438\u043d\u0430\u0442\u0430. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043b\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 \u043f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u0441\u0442\u044a\u043f\u0430\u043b\u0430\u0442\u0430 \u0441\u0438 \u0432\u044a\u0440\u0445\u0443 \u043f\u043e\u0434\u043b\u043e\u0436\u043a\u0438\u0442\u0435 \u043d\u0430 \u0440\u043e\u043b\u043a\u0438\u0442\u0435, \u043a\u0430\u0442\u043e \u0441\u0435 \u0443\u0432\u0435\u0440\u0438\u0442\u0435, \u0447\u0435 \u0442\u0435 \u0441\u0430 \u0440\u0430\u0437\u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438 \u043c\u0435\u0436\u0434\u0443 \u043f\u0440\u0430\u0441\u0435\u0446\u0430 \u0438 \u043f\u0435\u0442\u0430\u0442\u0430. \u0420\u0435\u0433\u0443\u043b\u0438\u0440\u0430\u0439\u0442\u0435 \u0432\u0438\u0441\u043e\u0447\u0438\u043d\u0430\u0442\u0430 \u0438 \u043f\u043e\u0437\u0438\u0446\u0438\u044f\u0442\u0430 \u0438\u043c \u0441\u043f\u043e\u0440\u0435\u0434 \u043a\u043e\u043d\u043a\u0440\u0435\u0442\u043d\u0430\u0442\u0430 \u043c\u0430\u0448\u0438\u043d\u0430 \u0438 \u043b\u0438\u0447\u043d\u0438\u0442\u0435 \u0441\u0438 \u043f\u0440\u0435\u0434\u043f\u043e\u0447\u0438\u0442\u0430\u043d\u0438\u044f. \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><b><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong><\/b> \u0418\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u0430\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u0430 \u0437\u0430\u0434\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430, \u0437\u0430 \u0434\u0430 \u043f\u0440\u0438\u0434\u044a\u0440\u043f\u0430\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 \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. \u0418\u0437\u0431\u044f\u0433\u0432\u0430\u0439\u0442\u0435 \u0434\u0430 \u0437\u0430\u043a\u043b\u044e\u0447\u0432\u0430\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u0441\u0438, \u043a\u043e\u0433\u0430\u0442\u043e \u0438\u0437\u043f\u044a\u0432\u0430\u0442\u0435 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438. \u0412\u0435\u0434\u043d\u0430\u0433\u0430 \u043f\u043e\u0441\u043b\u0435\u0434\u0432\u0430\u0439\u0442\u0435 \u0441\u044a\u0441 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e\u0442\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435. \u041f\u0440\u0435\u0437 \u0446\u044f\u043b\u043e\u0442\u043e \u0432\u0440\u0435\u043c\u0435 \u0441\u0435 \u0441\u0442\u0440\u0435\u043c\u0435\u0442\u0435 \u0434\u0430 \u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u0442\u0430\u0437\u0430 \u0441\u0438 \u043f\u0440\u0438\u0442\u0438\u0441\u043d\u0430\u0442 \u043a\u044a\u043c \u043f\u0435\u0439\u043a\u0430\u0442\u0430 \u0438 \u0434\u0430 \u0438\u0437\u0431\u044f\u0433\u0432\u0430\u0442\u0435 \u0438\u0437\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430.<\/li>\n\n\n\n<li><b><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong><\/b> \u041e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u0442\u0430, \u0438\u0437\u043a\u0440\u0438\u0432\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430, \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\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.bg\/blog\/wp-content\/uploads\/2024\/06\/Lying-hamstring-curl.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x434;&#x430; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430;&#x442;&#x435; &#x421;&#x433;&#x44A;&#x432;&#x430;&#x43D;&#x435; &#x43D;&#x430; &#x43F;&#x43E;&#x434;&#x43A;&#x43E;&#x43B;&#x435;&#x43D;&#x43D;&#x438; &#x441;&#x443;&#x445;&#x43E;&#x436;&#x438;&#x43B;&#x438;&#x44F; (Hamstring Curls)? &#010;\" class=\"wp-image-577540\" title=\"&#x41A;&#x430;&#x43A; &#x434;&#x430; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430;&#x442;&#x435; &#x421;&#x433;&#x44A;&#x432;&#x430;&#x43D;&#x435; &#x43D;&#x430; &#x43F;&#x43E;&#x434;&#x43A;&#x43E;&#x43B;&#x435;&#x43D;&#x43D;&#x438; &#x441;&#x443;&#x445;&#x43E;&#x436;&#x438;&#x43B;&#x438;&#x44F; (Hamstring Curls)? \" \/><\/figure>\n\n<h3 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:<\/h3>\n\n<h4 class=\"wp-block-heading\">7. \u0421\u0433\u044a\u0432\u0430\u043d\u0435 \u043d\u0430 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f \u043e\u0442 \u043b\u0435\u0433 \u0441 \u0434\u044a\u043c\u0431\u0435\u043b\u0438 (Dumbbell Lying Leg Curl)<\/h4>\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&#x201C;\">\u043f\u043b\u043e\u0441\u043a\u0430<\/a> \u0438\u043b\u0438 <a href=\"https:\/\/gymbeam.com\/adjustable-bench-gymbeam.html&#x201C;\">\u0440\u0435\u0433\u0443\u043b\u0438\u0440\u0443\u0435\u043c\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 \u0432 \u0435\u0434\u0438\u043d\u0438\u044f \u043a\u0440\u0430\u0439 \u043d\u0430 \u043b\u0435\u0436\u0430\u043d\u043a\u0430\u0442\u0430. \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 \u0445\u0432\u0430\u043d\u0435\u0442\u0435 \u043a\u0440\u0430\u0438\u0449\u0430\u0442\u0430 \u0439 \u0441 \u0440\u044a\u0446\u0435. \u0414\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\u043e\u0432\u0434\u0438\u0433\u0430\u0442\u0435 \u043f\u0435\u0442\u0438\u0442\u0435 \u043a\u044a\u043c \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438. \u0410\u043a\u043e \u0442\u0430\u0437\u044a\u0442 \u0432\u0438 \u0441\u0435 \u043f\u043e\u0432\u0434\u0438\u0433\u0430 \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0442\u043e\u0432\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 \u043e\u0442\u0434\u043e\u043b\u0443 \u043d\u0430\u0432\u0438\u0442\u0430<a href=\"https:\/\/gymbeam.com\/towels&#x201C;\"> \u043a\u044a\u0440\u043f\u0430<\/a> \u0438\u043b\u0438 \u043f\u043e-\u043c\u0430\u043b\u044a\u043a <a href=\"https:\/\/gymbeam.com\/half-round-foam-roller-black-gymbeam.html&#x201C;\">\u0440\u043e\u043b\u0435\u0440<\/a> \u0437\u0430 \u043e\u043f\u043e\u0440\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\u0440\u0435\u0441\u0430 \u0437\u0430 \u043a\u0440\u0430\u043a\u0430 (Leg Press)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><b><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong><\/b> \u0417\u0430\u0434\u0430\u0439\u0442\u0435 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u043e \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435 \u043d\u0430 \u043c\u0430\u0448\u0438\u043d\u0430\u0442\u0430 \u0437\u0430 \u043f\u0440\u0435\u0441\u0430 \u0437\u0430 \u043a\u0440\u0430\u043a\u0430. \u0421\u0435\u0434\u043d\u0435\u0442\u0435 \u043d\u0430 \u0443\u0440\u0435\u0434\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 \u0445\u0432\u0430\u043d\u0435\u0442\u0435 \u0441 \u0440\u044a\u0446\u0435 \u0434\u0440\u044a\u0436\u043a\u0438\u0442\u0435 \u0434\u043e \u0432\u0430\u0441. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438 \u0438 \u043f\u043e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 \u0441\u0442\u044a\u043f\u0430\u043b\u0430\u0442\u0430, \u043a\u043e\u0438\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u0430 \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435, \u0432\u044a\u0440\u0445\u0443 \u043f\u043b\u0430\u0442\u0444\u043e\u0440\u043c\u0430\u0442\u0430. \u041f\u043e\u0434\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><b><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong><\/b> \u0411\u0430\u0432\u043d\u043e \u0441\u0432\u0438\u0439\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0435\u0442\u0435 \u0441\u0438 \u0438 \u0441\u043f\u0443\u0441\u043d\u0435\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, \u0438\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u0438 \u043e\u0442\u0431\u043b\u044a\u0441\u043d\u0435\u0442\u0435 \u043f\u043b\u0430\u0442\u0444\u043e\u0440\u043c\u0430\u0442\u0430 \u0441 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438. \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 \u043d\u0435 \u0441\u0435 \u0438\u0437\u043f\u044a\u043d\u0430\u0442 \u043f\u043e\u0447\u0442\u0438 \u043d\u0430\u043f\u044a\u043b\u043d\u043e. \u0412\u043d\u0438\u043c\u0430\u0432\u0430\u0439\u0442\u0435 \u0434\u0430 \u043d\u0435 \u043f\u043e\u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0433\u044a\u0440\u0431\u0430 \u0441\u0438 \u043e\u0442 \u043f\u0435\u0439\u043a\u0430\u0442\u0430. \u041d\u0435\u0437\u0430\u0431\u0430\u0432\u043d\u043e \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0435\u0442\u0435 \u0441\u044a\u0441 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e\u0442\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435.<\/li>\n\n\n\n<li><b><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong><\/b> \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<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.bg\/blog\/wp-content\/uploads\/2024\/06\/Leg-press.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430; &#x41F;&#x440;&#x435;&#x441;&#x430; &#x437;&#x430; &#x43A;&#x440;&#x430;&#x43A;&#x430; (Leg Press)?\" class=\"wp-image-577469\" title=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430; &#x41F;&#x440;&#x435;&#x441;&#x430; &#x437;&#x430; &#x43A;&#x440;&#x430;&#x43A;&#x430; (Leg Press)?\" \/><\/figure>\n\n<h3 class=\"wp-block-heading\">8. \u0425\u0438\u043f\u0435\u0440\u0435\u043a\u0441\u0442\u0435\u043d\u0437\u0438\u044f (Hyperextension)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><b><strong>\u041d\u0430\u0447\u0430\u043b\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f:<\/strong><\/b> \u041b\u0435\u0433\u043d\u0435\u0442\u0435 \u0441 \u043b\u0438\u0446\u0435 \u043d\u0430\u0434\u043e\u043b\u0443 \u043d\u0430 \u0445\u0438\u043f\u0435\u0440\u0435\u043a\u0441\u0442\u0435\u043d\u0437\u0438\u043e\u043d\u0435\u043d \u0438\u043b\u0438 \u0440\u0438\u043c\u0441\u043a\u0438 \u0441\u0442\u043e\u043b, \u043a\u0430\u0442\u043e \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0432\u0438 \u0441\u0430 \u0432 \u0435\u0434\u043d\u0430 \u043b\u0438\u043d\u0438\u044f \u0441 \u0433\u043e\u0440\u043d\u0438\u044f \u043a\u0440\u0430\u0439 \u043d\u0430 \u043f\u043e\u0434\u043b\u043e\u0436\u043a\u0430\u0442\u0430. \u0417\u0430\u043a\u0430\u0447\u0435\u0442\u0435 \u0441\u0442\u044a\u043f\u0430\u043b\u0430\u0442\u0430 \u0441\u0438 \u043f\u043e\u0434 \u043f\u043e\u0434\u043b\u043e\u0436\u043a\u0438\u0442\u0435 \u0437\u0430 \u043a\u0440\u0430\u043a\u0430, \u043a\u0440\u044a\u0441\u0442\u043e\u0441\u0430\u0439\u0442\u0435 \u0440\u044a\u0446\u0435\u0442\u0435 \u0441\u0438 \u043d\u0430\u0434 \u0433\u044a\u0440\u0434\u0438\u0442\u0435 \u0438 \u043f\u043e\u0434\u0434\u044a\u0440\u0436\u0430\u0439\u0442\u0435 \u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u0430 \u0438\u0437\u0432\u0438\u0432\u043a\u0430 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430.<\/li>\n\n\n\n<li><b><strong>\u0418\u0437\u043f\u044a\u043b\u043d\u0435\u043d\u0438\u0435:<\/strong><\/b> \u0412\u0434\u0438\u0448\u0430\u0439\u0442\u0435, \u0434\u043e\u043a\u0430\u0442\u043e \u0431\u0430\u0432\u043d\u043e \u0441\u0435 \u0441\u043f\u0443\u0441\u043a\u0430\u0442\u0435 \u043d\u0430\u0434\u043e\u043b\u0443, \u0431\u0435\u0437 \u0434\u0430 \u0438\u0437\u0432\u0438\u0432\u0430\u0442\u0435 \u0433\u044a\u0440\u0431\u0430 \u0441\u0438. \u0418\u0437\u0434\u0438\u0448\u0430\u0439\u0442\u0435 \u0438 \u0441\u043b\u0435\u0434 \u0442\u043e\u0432\u0430, \u043a\u0430\u0442\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0442\u0435 \u0441\u0435\u0434\u0430\u043b\u0438\u0449\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f\u0442\u0430 \u0438 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0433\u044a\u0440\u0431\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. \u0412\u043d\u0438\u043c\u0430\u0432\u0430\u0439\u0442\u0435 \u0434\u0430 \u0438\u0437\u0431\u0435\u0433\u043d\u0435\u0442\u0435 \u043f\u0440\u0435\u043a\u043e\u043c\u0435\u0440\u043d\u043e\u0442\u043e \u0438\u0437\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u0433\u044a\u0440\u0431\u0430 \u0432 \u0442\u0430\u0437\u0438 \u043f\u043e\u0437\u0438\u0446\u0438\u044f. \u041c\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 \u0432 \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442, \u043f\u0440\u0435\u0434\u0438 \u0434\u0430 \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0438\u0442\u0435 \u0441\u044a\u0441 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e\u0442\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435.<\/li>\n\n\n\n<li><b><strong>\u0420\u0430\u0437\u0448\u0438\u0440\u0435\u043d \u0432\u0430\u0440\u0438\u0430\u043d\u0442:<\/strong><\/b> \u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e \u043f\u043e-\u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a\u0430\u0442\u0435\u043b\u043d\u043e, \u043a\u0430\u0442\u043e \u0434\u044a\u0440\u0436\u0438\u0442\u0435 \u0442\u0435\u0436\u0435\u0441\u0442, \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440 <a href=\"https:\/\/gymbeam.com\/iron-weight-plate-30-mm-gymbeam.html&#x201C;\">\u043f\u043b\u043e\u0447\u0430 \u0441 \u0442\u0435\u0436\u0435\u0441\u0442\u0438<\/a>, \u0434\u044a\u043c\u0431\u0435\u043b \u0438\u043b\u0438 \u043f\u043e-\u043c\u0430\u043b\u043a\u0430 <a href=\"https:\/\/gymbeam.com\/kettlebell-black-gymbeam.html&#x201C;\">\u0433\u043f\u0443\u0434\u043e\u0432\u043a\u0430<\/a>, \u043f\u0440\u0435\u0434 \u0433\u044a\u0440\u0434\u0438\u0442\u0435 \u0441\u0438 \u0441 \u0440\u044a\u0446\u0435.<\/li>\n\n\n\n<li><b><strong>\u0427\u0435\u0441\u0442\u043e \u0441\u0440\u0435\u0449\u0430\u043d\u0438 \u0433\u0440\u0435\u0448\u043a\u0438:<\/strong><\/b> \u041f\u0440\u0435\u043a\u0430\u043b\u0435\u043d\u043e \u043e\u0433\u044a\u0432\u0430\u043d\u0435 \u0432 \u0433\u043e\u0440\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u044f, \u043b\u044e\u043b\u0435\u0435\u0449\u043e \u0441\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435.<\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.bg\/blog\/wp-content\/uploads\/2024\/06\/Back-extensions.gif\" alt=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430; &#x443;&#x43F;&#x440;&#x430;&#x436;&#x43D;&#x435;&#x43D;&#x438;&#x435;&#x442;&#x43E; &#x425;&#x438;&#x43F;&#x435;&#x440;&#x435;&#x43A;&#x441;&#x442;&#x435;&#x43D;&#x437;&#x438;&#x44F; (Hyperextension)?\" class=\"wp-image-577453\" title=\"&#x41A;&#x430;&#x43A; &#x441;&#x435; &#x438;&#x437;&#x43F;&#x44A;&#x43B;&#x43D;&#x44F;&#x432;&#x430; &#x443;&#x43F;&#x440;&#x430;&#x436;&#x43D;&#x435;&#x43D;&#x438;&#x435;&#x442;&#x43E; &#x425;&#x438;&#x43F;&#x435;&#x440;&#x435;&#x43A;&#x441;&#x442;&#x435;&#x43D;&#x437;&#x438;&#x44F; (Hyperextension)?\" \/><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9D%D0%B0%D0%BA%D1%8A%D0%B4%D0%B5_%D0%B4%D0%B0_%D0%BF%D1%80%D0%BE%D0%B4%D1%8A%D0%BB%D0%B6%D0%B8%D1%82%D0%B5\"><\/span>\u041d\u0430\u043a\u044a\u0434\u0435 \u0434\u0430 \u043f\u0440\u043e\u0434\u044a\u043b\u0436\u0438\u0442\u0435?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<ul class=\"wp-block-list\">\n<li>\u0410\u043a\u043e \u0442\u044a\u0440\u0441\u0438\u0442\u0435 \u043f\u044a\u043b\u043d\u043e\u0446\u0435\u043d\u043d\u0430 \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 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430 \u0449\u0435 \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0442\u044f\u0445: <a href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-muscles-of-legs-thighs-hamstrings-and-calves\/&#x201C;\"><b><strong>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<\/strong><\/b><\/a><\/li>\n\n\n\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 \u043e\u0449\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0434\u043e\u043b\u043d\u0430\u0442\u0430 \u043f\u043e\u043b\u043e\u0432\u0438\u043d\u0430 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e: <a href=\"https:\/\/gymbeam.com\/blog\/best-ever-butt-and-legs-workout-by-nicole-wilkins\/&#x201C;\"><b><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><\/b><\/a><\/li>\n\n\n\n<li>\u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0441\u0442\u0440\u0443\u043a\u0442\u0443\u0440\u0438\u0440\u0430\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0441\u0438 \u0437\u0430 \u0433\u043e\u0440\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e, \u043a\u0430\u0442\u043e \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430 \u0432 \u043d\u0430\u0448\u0438\u0442\u0435 \u0441\u0442\u0430\u0442\u0438\u0438, \u043f\u043e\u0441\u0432\u0435\u0442\u0435\u043d\u0438 \u043d\u0430 <a href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/&#x201C;\"><b><strong>\u0440\u0430\u043c\u0435\u043d\u0435\u0442\u0435<\/strong><\/b><\/a><b><strong>, <\/strong><\/b><a href=\"https:\/\/gymbeam.com\/blog\/list-of-best-back-exercises\/&#x201C;\"><b><strong>\u0433\u044a\u0440\u0431\u0430<\/strong><\/b><\/a><b><strong>, <\/strong><\/b><a href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-chest-muscles\/&#x201C;\"><b><strong>\u0433\u044a\u0440\u0434\u0438\u0442\u0435<\/strong><\/b><\/a><b><strong>, <\/strong><\/b><a href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-abdominal-muscles\/&#x201C;\"><b><strong>\u043a\u043e\u0440\u0435\u043c\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438<\/strong><\/b><\/a><b><strong>, <\/strong><\/b><a href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-bicepses\/&#x201C;\"><b><strong>\u0431\u0438\u0446\u0435\u043f\u0441\u0438\u0442\u0435<\/strong><\/b><\/a><b><strong> \u0438 <\/strong><\/b><a href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-triceps-and-forearm-muscles\/&#x201C;\"><b><strong>\u0442\u0440\u0438\u0446\u0435\u043f\u0441\u0438\u0442\u0435<\/strong><\/b><\/a><b><strong>.<\/strong><\/b><\/li>\n\n\n\n<li>\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.com\/blog\/8-tips-on-how-to-work-out-your-perfect-butt\/&#x201C;\"><b><strong>\u041a\u0430\u043a \u0434\u0430 \u043e\u0444\u043e\u0440\u043c\u0438\u0442\u0435 \u0434\u0443\u043f\u0435\u0442\u043e \u0438 \u043a\u0440\u0430\u043a\u0430\u0442\u0430 \u0441\u0438<\/strong><\/b><\/a><\/li>\n\n\n\n<li>\u0410\u043a\u043e \u0441\u0435 \u0441\u0442\u0440\u0435\u043c\u0438\u0442\u0435 \u043a\u044a\u043c \u043d\u0430\u0442\u0440\u0443\u043f\u0432\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u043d\u043e \u0432\u0438 \u0441\u0435 \u0441\u0442\u0440\u0443\u0432\u0430 \u0442\u0440\u0443\u0434\u043d\u043e, \u043d\u0435 \u043f\u0440\u043e\u043f\u0443\u0441\u043a\u0430\u0439\u0442\u0435 \u0441\u0442\u0430\u0442\u0438\u0438\u0442\u0435 \u043d\u0438 \u201e<a href=\"https:\/\/gymbeam.com\/blog\/10-tips-for-healthy-weight-gain\/&#x201E;\"><b><strong>10 \u0441\u044a\u0432\u0435\u0442\u0430 \u0437\u0430 \u0437\u0434\u0440\u0430\u0432\u043e\u0441\u043b\u043e\u0432\u043d\u043e \u043d\u0430\u0434\u0434\u0430\u0432\u0430\u043d\u0435 \u043d\u0430 \u0442\u0435\u0433\u043b\u043e<\/strong><\/b><\/a>\u201c \u0438 \u201e<a href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/&#x201E;\"><b><strong>\u041a\u0430\u043a\u0432\u043e \u0434\u0430 \u044f\u0434\u0435\u0442\u0435 \u0438 \u043a\u0430\u043a \u0434\u0430 \u0441\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u044f\u0432\u0430\u0442\u0435, \u0437\u0430 \u0434\u0430 \u043d\u0430\u0442\u0440\u0443\u043f\u0430\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438<\/strong><\/b><\/a>?\u201c<\/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 \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u0438\u043c\u0430\u0442\u0435 <b><strong>\u0441\u0438\u043b\u043d\u0438, \u0441\u0442\u0435\u0433\u043d\u0430\u0442\u0438 \u0438 \u0434\u043e\u0431\u0440\u0435 \u0440\u0430\u0437\u0432\u0438\u0442\u0438 \u0431\u0435\u0434\u0440\u0430<\/strong><\/b>, \u043d\u0435 \u043f\u0440\u043e\u043f\u0443\u0441\u043a\u0430\u0439\u0442\u0435 \u0434\u0430 \u0441\u0435 \u0432\u044a\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u043e\u0442 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430 \u043e\u0442 \u0442\u0430\u0437\u0438 \u0441\u0442\u0430\u0442\u0438\u044f. \u0422\u0435 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0430\u043d\u0433\u0430\u0436\u0438\u0440\u0430\u0442 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u0430 \u0437\u0430\u0434\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430, \u043a\u0430\u0442\u043e \u0441\u043f\u043e\u043c\u0430\u0433\u0430\u0442 \u0437\u0430 \u0442\u044f\u0445\u043d\u043e\u0442\u043e \u0441\u0442\u044f\u0433\u0430\u043d\u0435 \u0438 \u0443\u043a\u0440\u0435\u043f\u0432\u0430\u043d\u0435. \u041d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438 \u043e\u0431\u0430\u0447\u0435 \u0449\u0435 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435, \u043a\u0430\u0442\u043e \u043f\u044a\u0440\u0432\u043e \u0441\u0435 \u043d\u0430\u0443\u0447\u0438\u0442\u0435 \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0438 \u0441\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e \u0434\u043e\u0431\u0430\u0432\u044f\u0442\u0435 \u0442\u0435\u0436\u0435\u0441\u0442. \u0421\u043b\u0435\u0434 \u043a\u0430\u0442\u043e \u043e\u0432\u043b\u0430\u0434\u0435\u0435\u0442\u0435 \u043e\u0441\u043d\u043e\u0432\u043d\u0438\u044f \u0432\u0430\u0440\u0438\u0430\u043d\u0442, \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043e\u043f\u0438\u0442\u0430\u0442\u0435 \u0434\u043e\u043f\u044a\u043b\u043d\u0438\u0442\u0435\u043b\u043d\u0438 \u0432\u0430\u0440\u0438\u0430\u0446\u0438\u0438, \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0439\u043a\u0438 \u0434\u044a\u043c\u0431\u0435\u043b\u0438 \u0438\u043b\u0438 \u043f\u0443\u0434\u043e\u0432\u043a\u0438 \u0437\u0430 \u043d\u044f\u043a\u043e\u0438 \u043e\u0442 \u0438\u0437\u0431\u0440\u043e\u0435\u043d\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f. \u041d\u0435 \u0437\u0430\u0431\u0440\u0430\u0432\u044f\u0439\u0442\u0435 \u0434\u0430 \u0434\u0430\u0432\u0430\u0442\u0435 \u043f\u0440\u0438\u043e\u0440\u0438\u0442\u0435\u0442 \u043d\u0430 <b><strong>\u0430\u0434\u0435\u043a\u0432\u0430\u0442\u043d\u0430\u0442\u0430 \u043f\u043e\u0447\u0438\u0432\u043a\u0430 \u0438 \u0431\u0430\u043b\u0430\u043d\u0441\u0438\u0440\u0430\u043d\u043e\u0442\u043e \u0445\u0440\u0430\u043d\u0435\u043d\u0435<\/strong><\/b>, \u0442\u044a\u0439 \u043a\u0430\u0442\u043e \u0442\u0435 \u0441\u0430 \u0435\u0434\u043d\u0430\u043a\u0432\u043e \u0432\u0430\u0436\u043d\u0438 \u0437\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438\u044f \u0440\u0430\u0441\u0442\u0435\u0436.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u0411\u0435\u0448\u0435 \u043b\u0438 \u0432\u0438 \u043f\u043e\u043b\u0435\u0437\u043d\u0430 \u0442\u0430\u0437\u0438 \u0441\u0442\u0430\u0442\u0438\u044f? \u0410\u043a\u043e \u0435 \u0442\u0430\u043a\u0430, \u043d\u0435 \u0441\u0435 \u043a\u043e\u043b\u0435\u0431\u0430\u0439\u0442\u0435 \u0434\u0430 \u044f \u0441\u043f\u043e\u0434\u0435\u043b\u0438\u0442\u0435 \u0441 \u043f\u0440\u0438\u044f\u0442\u0435\u043b\u0438\u0442\u0435 \u0441\u0438 \u0438 \u0434\u0430 \u0433\u0438 \u0432\u0434\u044a\u0445\u043d\u043e\u0432\u0438\u0442\u0435 \u0441 \u0438\u0434\u0435\u0438 \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438\u0442\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f.<\/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 class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0422\u044a\u0440\u0441\u0438\u0442\u0435 \u043b\u0438 \u0432\u0434\u044a\u0445\u043d\u043e\u0432\u0435\u043d\u0438\u0435 \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0441\u0438 \u0437\u0430 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f? \u0412 \u0442\u0430\u043a\u044a\u0432 \u0441\u043b\u0443\u0447\u0430\u0439 \u043a\u043b\u0438\u043a\u043d\u0435\u0442\u0435 \u0432\u044a\u0440\u0445\u0443 \u0442\u0430\u0437\u0438 \u0441\u0442\u0430\u0442\u0438\u044f, \u0437\u0430 \u0434\u0430 \u043d\u0430\u043c\u0435\u0440\u0438\u0442\u0435 \u043d\u0430\u0439-\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u0444\u0438\u0442\u043d\u0435\u0441 \u0437\u0430\u043b\u0430\u0442\u0430, \u043f\u0440\u0438\u0434\u0440\u0443\u0436\u0435\u043d\u0438 \u043e\u0442 \u043e\u0431\u044f\u0441\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0430\u0442\u0430 \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u0438 \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":577503,"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":[7255,7477,6451,6415],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-603468","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-6451","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>8 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438\u0442\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f: \u041a\u0430\u043a \u0434\u0430 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u0435 \u0437\u0430\u0434\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0441\u0438? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u041a\u043e\u043b\u0435\u043a\u0446\u0438\u044f \u043e\u0442 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438\u0442\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f. \u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u0440\u0443\u043c\u044a\u043d\u0441\u043a\u0430 \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430, \u0445\u0438\u043f\u0435\u0440\u0435\u043a\u0441\u0442\u0435\u043d\u0437\u0438\u044f \u0438 \u0441\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430, \u0437\u0430 \u0434\u0430 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u0435 \u0438 \u0442\u043e\u043d\u0438\u0437\u0438\u0440\u0430\u0442\u0435 \u0437\u0430\u0434\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0441\u0438.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/uprajnenia-za-zadni-bedreni-muskuli-kak-da-ukrepite-muskulite-na-zadnoto-bedro\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"8 \u043d\u0430\u0439-\u0434\u043e\u0431\u0440\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438\u0442\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f: \u041a\u0430\u043a \u0434\u0430 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u0435 \u0437\u0430\u0434\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0441\u0438? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u041a\u043e\u043b\u0435\u043a\u0446\u0438\u044f \u043e\u0442 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0437\u0430 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438\u0442\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f. \u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u0440\u0443\u043c\u044a\u043d\u0441\u043a\u0430 \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430, \u0445\u0438\u043f\u0435\u0440\u0435\u043a\u0441\u0442\u0435\u043d\u0437\u0438\u044f \u0438 \u0441\u0432\u0438\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u0440\u0430\u043a\u0430, \u0437\u0430 \u0434\u0430 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u0435 \u0438 \u0442\u043e\u043d\u0438\u0437\u0438\u0440\u0430\u0442\u0435 \u0437\u0430\u0434\u043d\u0430\u0442\u0430 \u0447\u0430\u0441\u0442 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0442\u0430 \u0441\u0438.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.bg\/blog\/uprajnenia-za-zadni-bedreni-muskuli-kak-da-ukrepite-muskulite-na-zadnoto-bedro\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2025-08-07T05:14:42+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-07T05:14:47+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/Hamstringy-FB.png\" \/>\n\t<meta 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