{"id":748570,"date":"2025-12-09T14:55:48","date_gmt":"2025-12-09T13:55:48","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=748570"},"modified":"2025-12-09T14:55:53","modified_gmt":"2025-12-09T13:55:53","slug":"%d0%be%d0%bd%d0%bb%d0%b0%d0%b9%d0%bd-%d0%ba%d0%b0%d0%bb%d1%8c%d0%ba%d1%83%d0%bb%d1%8f%d1%82%d0%be%d1%80-1rm","status":"publish","type":"post","link":"https:\/\/gymbeam.ua\/blog\/uk\/blog\/%d0%be%d0%bd%d0%bb%d0%b0%d0%b9%d0%bd-%d0%ba%d0%b0%d0%bb%d1%8c%d0%ba%d1%83%d0%bb%d1%8f%d1%82%d0%be%d1%80-1rm\/","title":{"rendered":"\u041e\u043d\u043b\u0430\u0439\u043d-\u043a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440 1RM"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ua\/blog\/uk\/blog\/%d0%be%d0%bd%d0%bb%d0%b0%d0%b9%d0%bd-%d0%ba%d0%b0%d0%bb%d1%8c%d0%ba%d1%83%d0%bb%d1%8f%d1%82%d0%be%d1%80-1rm\/#%D0%AF%D0%BA_%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D1%83%D0%B2%D0%B0%D1%82%D0%B8%D1%81%D1%8F_%D0%BA%D0%B0%D0%BB%D1%8C%D0%BA%D1%83%D0%BB%D1%8F%D1%82%D0%BE%D1%80%D0%BE%D0%BC_1RM\" title=\"\u042f\u043a \u043a\u043e\u0440\u0438\u0441\u0442\u0443\u0432\u0430\u0442\u0438\u0441\u044f \u043a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440\u043e\u043c 1RM?\">\u042f\u043a \u043a\u043e\u0440\u0438\u0441\u0442\u0443\u0432\u0430\u0442\u0438\u0441\u044f \u043a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440\u043e\u043c 1RM?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ua\/blog\/uk\/blog\/%d0%be%d0%bd%d0%bb%d0%b0%d0%b9%d0%bd-%d0%ba%d0%b0%d0%bb%d1%8c%d0%ba%d1%83%d0%bb%d1%8f%d1%82%d0%be%d1%80-1rm\/#%D0%A9%D0%BE_%D1%82%D0%B0%D0%BA%D0%B5_1RM_1RIR_%D1%96_%D1%87%D0%BE%D0%BC%D1%83_%D0%B2%D0%BE%D0%BD%D0%B8_%D0%B2%D0%B0%D0%B6%D0%BB%D0%B8%D0%B2%D1%96_%D0%B4%D0%BB%D1%8F_%D0%B2%D0%B0%D1%88%D0%BE%D0%B3%D0%BE_%D0%BF%D1%80%D0%BE%D0%B3%D1%80%D0%B5%D1%81%D1%83\" title=\"\u0429\u043e \u0442\u0430\u043a\u0435 1RM, 1RIR, \u0456 \u0447\u043e\u043c\u0443 \u0432\u043e\u043d\u0438 \u0432\u0430\u0436\u043b\u0438\u0432\u0456 \u0434\u043b\u044f \u0432\u0430\u0448\u043e\u0433\u043e \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0443?\">\u0429\u043e \u0442\u0430\u043a\u0435 1RM, 1RIR, \u0456 \u0447\u043e\u043c\u0443 \u0432\u043e\u043d\u0438 \u0432\u0430\u0436\u043b\u0438\u0432\u0456 \u0434\u043b\u044f \u0432\u0430\u0448\u043e\u0433\u043e \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0443?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ua\/blog\/uk\/blog\/%d0%be%d0%bd%d0%bb%d0%b0%d0%b9%d0%bd-%d0%ba%d0%b0%d0%bb%d1%8c%d0%ba%d1%83%d0%bb%d1%8f%d1%82%d0%be%d1%80-1rm\/#%D0%AF%D0%BA_%D0%B2%D0%BF%D0%BB%D0%B8%D0%B2%D0%B0%D1%94_RIR\" title=\"\u042f\u043a \u0432\u043f\u043b\u0438\u0432\u0430\u0454 RIR?\">\u042f\u043a \u0432\u043f\u043b\u0438\u0432\u0430\u0454 RIR?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ua\/blog\/uk\/blog\/%d0%be%d0%bd%d0%bb%d0%b0%d0%b9%d0%bd-%d0%ba%d0%b0%d0%bb%d1%8c%d0%ba%d1%83%d0%bb%d1%8f%d1%82%d0%be%d1%80-1rm\/#%D0%AF%D0%BA_%D0%BF%D1%80%D0%B0%D1%86%D1%8E%D1%94_%D0%BA%D0%B0%D0%BB%D1%8C%D0%BA%D1%83%D0%BB%D1%8F%D1%82%D0%BE%D1%80_1RM\" title=\"\u042f\u043a \u043f\u0440\u0430\u0446\u044e\u0454 \u043a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440 1RM?\">\u042f\u043a \u043f\u0440\u0430\u0446\u044e\u0454 \u043a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440 1RM?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ua\/blog\/uk\/blog\/%d0%be%d0%bd%d0%bb%d0%b0%d0%b9%d0%bd-%d0%ba%d0%b0%d0%bb%d1%8c%d0%ba%d1%83%d0%bb%d1%8f%d1%82%d0%be%d1%80-1rm\/#%D0%AF%D0%BA_%D0%BF%D1%80%D0%B0%D0%B2%D0%B8%D0%BB%D1%8C%D0%BD%D0%BE_%D1%96%D0%BD%D1%82%D0%B5%D1%80%D0%BF%D1%80%D0%B5%D1%82%D1%83%D0%B2%D0%B0%D1%82%D0%B8_%D1%82%D0%B0_%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%BE%D0%B2%D1%83%D0%B2%D0%B0%D1%82%D0%B8_%D1%80%D0%B5%D0%B7%D1%83%D0%BB%D1%8C%D1%82%D0%B0%D1%82_%D1%83_%D1%82%D1%80%D0%B5%D0%BD%D1%83%D0%B2%D0%B0%D0%BD%D0%BD%D1%8F%D1%85\" title=\"\u042f\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e \u0456\u043d\u0442\u0435\u0440\u043f\u0440\u0435\u0442\u0443\u0432\u0430\u0442\u0438 \u0442\u0430 \u0432\u0438\u043a\u043e\u0440\u0438\u0441\u0442\u043e\u0432\u0443\u0432\u0430\u0442\u0438 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442 \u0443 \u0442\u0440\u0435\u043d\u0443\u0432\u0430\u043d\u043d\u044f\u0445?\">\u042f\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e \u0456\u043d\u0442\u0435\u0440\u043f\u0440\u0435\u0442\u0443\u0432\u0430\u0442\u0438 \u0442\u0430 \u0432\u0438\u043a\u043e\u0440\u0438\u0441\u0442\u043e\u0432\u0443\u0432\u0430\u0442\u0438 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442 \u0443 \u0442\u0440\u0435\u043d\u0443\u0432\u0430\u043d\u043d\u044f\u0445?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ua\/blog\/uk\/blog\/%d0%be%d0%bd%d0%bb%d0%b0%d0%b9%d0%bd-%d0%ba%d0%b0%d0%bb%d1%8c%d0%ba%d1%83%d0%bb%d1%8f%d1%82%d0%be%d1%80-1rm\/#%D0%94%D0%BB%D1%8F_%D0%BA%D0%BE%D0%B3%D0%BE_%D0%BF%D1%96%D0%B4%D1%85%D0%BE%D0%B4%D0%B8%D1%82%D1%8C_%D0%BA%D0%B0%D0%BB%D1%8C%D0%BA%D1%83%D0%BB%D1%8F%D1%82%D0%BE%D1%80_%D1%96_%D1%8F%D0%BA%D1%96_%D0%B9%D0%BE%D0%B3%D0%BE_%D0%BE%D0%B1%D0%BC%D0%B5%D0%B6%D0%B5%D0%BD%D0%BD%D1%8F\" title=\"\u0414\u043b\u044f \u043a\u043e\u0433\u043e \u043f\u0456\u0434\u0445\u043e\u0434\u0438\u0442\u044c \u043a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440 \u0456 \u044f\u043a\u0456 \u0439\u043e\u0433\u043e \u043e\u0431\u043c\u0435\u0436\u0435\u043d\u043d\u044f?\">\u0414\u043b\u044f \u043a\u043e\u0433\u043e \u043f\u0456\u0434\u0445\u043e\u0434\u0438\u0442\u044c \u043a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440 \u0456 \u044f\u043a\u0456 \u0439\u043e\u0433\u043e \u043e\u0431\u043c\u0435\u0436\u0435\u043d\u043d\u044f?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ua\/blog\/uk\/blog\/%d0%be%d0%bd%d0%bb%d0%b0%d0%b9%d0%bd-%d0%ba%d0%b0%d0%bb%d1%8c%d0%ba%d1%83%d0%bb%d1%8f%d1%82%d0%be%d1%80-1rm\/#%D0%AF%D0%BA%D1%96_%D0%BE%D0%B1%D0%BC%D0%B5%D0%B6%D0%B5%D0%BD%D0%BD%D1%8F_%D0%BA%D0%B0%D0%BB%D1%8C%D0%BA%D1%83%D0%BB%D1%8F%D1%82%D0%BE%D1%80%D0%B0\" title=\"\u042f\u043a\u0456 \u043e\u0431\u043c\u0435\u0436\u0435\u043d\u043d\u044f \u043a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440\u0430?\">\u042f\u043a\u0456 \u043e\u0431\u043c\u0435\u0436\u0435\u043d\u043d\u044f \u043a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440\u0430?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ua\/blog\/uk\/blog\/%d0%be%d0%bd%d0%bb%d0%b0%d0%b9%d0%bd-%d0%ba%d0%b0%d0%bb%d1%8c%d0%ba%d1%83%d0%bb%d1%8f%d1%82%d0%be%d1%80-1rm\/#%D0%A9%D0%BE_%D0%B2%D0%B0%D1%80%D1%82%D0%BE_%D0%BF%D0%B0%D0%BC%D1%8F%D1%82%D0%B0%D1%82%D0%B8\" title=\"\u0429\u043e \u0432\u0430\u0440\u0442\u043e \u043f\u0430\u043c&#8217;\u044f\u0442\u0430\u0442\u0438?\">\u0429\u043e \u0432\u0430\u0440\u0442\u043e \u043f\u0430\u043c&#8217;\u044f\u0442\u0430\u0442\u0438?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u041d\u0430\u0448 \u043e\u043d\u043b\u0430\u0439\u043d <strong>\u043a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440 1RM <\/strong>\u0440\u043e\u0437\u0440\u0430\u0445\u0443\u0454 <strong>\u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u0443 \u0432\u0430\u0433\u0443<\/strong>, \u044f\u043a\u0443 \u0432\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u0456\u0434\u043d\u044f\u0442\u0438 \u0437\u0430 <strong>\u043e\u0434\u043d\u0435 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u043d\u044f<\/strong> \u043a\u043e\u043d\u043a\u0440\u0435\u0442\u043d\u043e\u0457 \u0432\u043f\u0440\u0430\u0432\u0438, \u0442\u0430\u043a\u043e\u0457 \u044f\u043a \u043f\u0440\u0438\u0441\u0456\u0434\u0430\u043d\u043d\u044f \u0430\u0431\u043e \u0441\u0442\u0430\u043d\u043e\u0432\u0430 \u0442\u044f\u0433\u0430. \u0426\u0435 \u043a\u043e\u0440\u0438\u0441\u043d\u0438\u0439 \u043f\u043e\u043a\u0430\u0437\u043d\u0438\u043a, \u044f\u043a\u0438\u0439 \u0434\u043e\u043f\u043e\u043c\u043e\u0436\u0435 \u0432\u0430\u043c \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e \u0441\u043f\u043b\u0430\u043d\u0443\u0432\u0430\u0442\u0438 <strong>\u0441\u0438\u043b\u043e\u0432\u0435 \u0442\u0440\u0435\u043d\u0443\u0432\u0430\u043d\u043d\u044f<\/strong> \u0442\u0430 <strong>\u043f\u043e\u043a\u0440\u0430\u0449\u0438\u0442\u0438 \u0441\u0432\u043e\u0457 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u0438<\/strong> \u0432 \u0437\u0430\u043b\u0456.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%AF%D0%BA_%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D1%83%D0%B2%D0%B0%D1%82%D0%B8%D1%81%D1%8F_%D0%BA%D0%B0%D0%BB%D1%8C%D0%BA%D1%83%D0%BB%D1%8F%D1%82%D0%BE%D1%80%D0%BE%D0%BC_1RM\"><\/span>\u042f\u043a \u043a\u043e\u0440\u0438\u0441\u0442\u0443\u0432\u0430\u0442\u0438\u0441\u044f \u043a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440\u043e\u043c 1RM?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u041e\u0431\u0435\u0440\u0456\u0442\u044c \u0432\u043f\u0440\u0430\u0432\u0443, \u0434\u043b\u044f \u044f\u043a\u043e\u0457 \u0445\u043e\u0447\u0435\u0442\u0435 \u0440\u043e\u0437\u0440\u0430\u0445\u0443\u0432\u0430\u0442\u0438 1RM (\u043d\u0430\u043f\u0440\u0438\u043a\u043b\u0430\u0434, \u043f\u0440\u0438\u0441\u0456\u0434\u0430\u043d\u043d\u044f, <em>\u0436\u0438\u043c \u043b\u0435\u0436\u0430\u0447\u0438<\/em>, \u0441\u0442\u0430\u043d\u043e\u0432\u0430 \u0442\u044f\u0433\u0430). <\/li>\n\n\n\n<li>\u0412\u0432\u0435\u0434\u0456\u0442\u044c \u043d\u0435\u043e\u0431\u0445\u0456\u0434\u043d\u0456 \u0432\u0445\u0456\u0434\u043d\u0456 \u0434\u0430\u043d\u0456 \u0432 \u043a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440.<\/li>\n\n\n\n<li>\u0412\u0432\u0435\u0434\u0456\u0442\u044c \u0434\u0430\u043d\u0456 \u0432 \u043a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440.\n<ul class=\"wp-block-list\">\n<li><strong>\u0412\u0430\u0433\u0430:<\/strong> \u0432\u0430\u0433\u0430 \u0448\u0442\u0430\u043d\u0433\u0438 (\u0432 \u043a\u0433)<\/li>\n\n\n\n<li><strong>\u041f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u043d\u044f:<\/strong> \u043a\u0456\u043b\u044c\u043a\u0456\u0441\u0442\u044c \u0432\u0438\u043a\u043e\u043d\u0430\u043d\u0438\u0445 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u044c <\/li>\n\n\n\n<li><strong>RIR (\u041f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u043d\u044f \u0432 \u0440\u0435\u0437\u0435\u0440\u0432\u0456):<\/strong> \u041e\u0446\u0456\u043d\u0456\u0442\u044c, \u0441\u043a\u0456\u043b\u044c\u043a\u0438 \u0449\u0435 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u044c \u0432\u0438 \u043c\u043e\u0433\u043b\u0438 \u0431 \u0437\u0440\u043e\u0431\u0438\u0442\u0438. \u042f\u043a\u0449\u043e \u0432\u0438 \u0434\u0456\u0439\u0448\u043b\u0438 \u0434\u043e \u043f\u043e\u0432\u043d\u043e\u0457 \u0432\u0456\u0434\u043c\u043e\u0432\u0438, \u0432\u0432\u0435\u0434\u0456\u0442\u044c 0.  <\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>\u041e\u0441\u044c \u043f\u0440\u0438\u043a\u043b\u0430\u0434. \u042f\u043a\u0449\u043e \u0432\u0438 \u0437\u0440\u043e\u0431\u0438\u043b\u0438 <strong>\u043f&#8217;\u044f\u0442\u044c \u043f\u0440\u0438\u0441\u0456\u0434\u0430\u043d\u044c \u0437 60 \u043a\u0433<\/strong> \u0456 \u0432\u0456\u0434\u0447\u0443\u043b\u0438, \u0449\u043e <strong>\u043c\u043e\u0433\u043b\u0438 \u0431 \u0437\u0440\u043e\u0431\u0438\u0442\u0438 \u0449\u0435 \u0434\u0432\u0430<\/strong>, \u0432\u0432\u0435\u0434\u0456\u0442\u044c <strong>\u0432\u0430\u0433\u0443 60 \u043a\u0433, 5 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u044c<\/strong> \u0442\u0430 <strong>\u0437\u043d\u0430\u0447\u0435\u043d\u043d\u044f RIR 2.<\/strong>   <\/li>\n\n\n\n<li>\u041a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440 \u043d\u0430\u0434\u0430\u0441\u0442\u044c \u0432\u0430\u043c \u0437\u043d\u0430\u0447\u0435\u043d\u043d\u044f \u0432\u0430\u0448\u043e\u0433\u043e 1RM.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0414\u043b\u044f \u0431\u0456\u043b\u044c\u0448\u043e\u0457 \u0442\u043e\u0447\u043d\u043e\u0441\u0442\u0456 \u043d\u0430\u0432\u0430\u043d\u0442\u0430\u0436\u0442\u0435 \u0432\u0430\u0433\u0443, \u0437 \u044f\u043a\u043e\u044e \u0432\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u0432\u0438\u043a\u043e\u043d\u0430\u0442\u0438 <strong>4-6 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u044c.<\/strong> \u0417\u0440\u043e\u0431\u0456\u0442\u044c \u043f\u0456\u0434\u0445\u0456\u0434 \u0434\u043e \u0432\u0456\u0434\u043c\u043e\u0432\u0438 \u043c&#8217;\u044f\u0437\u0456\u0432 \u0430\u0431\u043e \u0431\u043b\u0438\u0437\u044c\u043a\u043e \u0434\u043e \u043d\u0435\u0457, \u0442\u0430 \u0432\u0432\u0435\u0434\u0456\u0442\u044c \u043d\u0435\u043e\u0431\u0445\u0456\u0434\u043d\u0456 \u0434\u0430\u043d\u0456 \u0432 \u043a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440 \u043d\u0430 \u043e\u0441\u043d\u043e\u0432\u0456 \u0446\u044c\u043e\u0433\u043e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div style=\"padding: 40px; background: linear-gradient(135deg, #ff4100 0%, #ff5500 100%); color: white; text-align: center; border-radius: 8px;\">\n                    <div style=\"font-size: 50px; margin-bottom: 20px;\">\ud83d\udcaa<\/div>\n                    <h3 style=\"margin-bottom: 10px;\">1RM Calculator<\/h3>\n                    <p style=\"opacity: 0.9;\">Calculator will be displayed on front-end<\/p>\n                <\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%A9%D0%BE_%D1%82%D0%B0%D0%BA%D0%B5_1RM_1RIR_%D1%96_%D1%87%D0%BE%D0%BC%D1%83_%D0%B2%D0%BE%D0%BD%D0%B8_%D0%B2%D0%B0%D0%B6%D0%BB%D0%B8%D0%B2%D1%96_%D0%B4%D0%BB%D1%8F_%D0%B2%D0%B0%D1%88%D0%BE%D0%B3%D0%BE_%D0%BF%D1%80%D0%BE%D0%B3%D1%80%D0%B5%D1%81%D1%83\"><\/span>\u0429\u043e \u0442\u0430\u043a\u0435 1RM, 1RIR, \u0456 \u0447\u043e\u043c\u0443 \u0432\u043e\u043d\u0438 \u0432\u0430\u0436\u043b\u0438\u0432\u0456 \u0434\u043b\u044f \u0432\u0430\u0448\u043e\u0433\u043e \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0443?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>1RM<\/strong> \u0430\u0431\u043e <strong>\u041e\u0434\u043d\u043e\u043f\u043e\u0432\u0442\u043e\u0440\u043d\u0438\u0439 \u043c\u0430\u043a\u0441\u0438\u043c\u0443\u043c<\/strong> \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u043b\u044f\u0454 <strong>\u043d\u0430\u0439\u0432\u0430\u0436\u0447\u0443 \u0432\u0430\u0433\u0443, \u044f\u043a\u0443 \u0432\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u0456\u0434\u043d\u044f\u0442\u0438 \u0437 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u044e \u0442\u0435\u0445\u043d\u0456\u043a\u043e\u044e \u0442\u0430 \u043f\u043e\u0432\u043d\u043e\u044e \u0430\u043c\u043f\u043b\u0456\u0442\u0443\u0434\u043e\u044e \u0440\u0443\u0445\u0443 \u0437\u0430 \u043e\u0434\u043d\u0435 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u043d\u044f<\/strong>. \u042f\u043a\u0449\u043e \u0432\u0430\u0448 1RM \u0437\u0431\u0456\u043b\u044c\u0448\u0443\u0454\u0442\u044c\u0441\u044f, \u0446\u0435 \u0447\u0456\u0442\u043a\u0438\u0439 \u043f\u043e\u043a\u0430\u0437\u043d\u0438\u043a \u0442\u043e\u0433\u043e, \u0449\u043e \u0432\u0430\u0448\u0430 \u0441\u0438\u043b\u0430 \u0437\u0440\u043e\u0441\u0442\u0430\u0454.  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041e\u0434\u043d\u0430\u043a \u043c\u0430\u043a\u0441\u0438\u043c\u0443\u043c \u0432\u0438\u043a\u043e\u0440\u0438\u0441\u0442\u043e\u0432\u0443\u0454\u0442\u044c\u0441\u044f \u043d\u0435 \u043b\u0438\u0448\u0435 \u0434\u043b\u044f \u0432\u0456\u0434\u0441\u0442\u0435\u0436\u0435\u043d\u043d\u044f \u0443\u0441\u043f\u0456\u0448\u043d\u043e\u0433\u043e \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0443, \u0430\u043b\u0435 \u0439 \u0434\u043b\u044f \u043d\u0430\u043b\u0430\u0448\u0442\u0443\u0432\u0430\u043d\u043d\u044f \u0442\u0440\u0435\u043d\u0443\u0432\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u043f\u043b\u0430\u043d\u0443 \u0449\u043e\u0434\u043e \u0432\u0430\u0433\u0438 \u043d\u0430\u0432\u0430\u043d\u0442\u0430\u0436\u0435\u043d\u043d\u044f \u0432\u0456\u0434\u043f\u043e\u0432\u0456\u0434\u043d\u043e \u0434\u043e \u0432\u0430\u0448\u0438\u0445 \u0446\u0456\u043b\u0435\u0439. \u0417\u0430\u043b\u0435\u0436\u043d\u043e \u0432\u0456\u0434 \u0442\u043e\u0433\u043e, \u0447\u043e\u0433\u043e \u0432\u0438 \u0445\u043e\u0447\u0435\u0442\u0435 \u0434\u043e\u0441\u044f\u0433\u0442\u0438 \u0447\u0435\u0440\u0435\u0437 \u0442\u0440\u0435\u043d\u0443\u0432\u0430\u043d\u043d\u044f, \u0432\u0438 \u0440\u043e\u0437\u0440\u0430\u0445\u043e\u0432\u0443\u0454\u0442\u0435 \u0432\u0456\u0434\u0441\u043e\u0442\u043e\u043a \u0432\u0456\u0434 \u0432\u0430\u0448\u043e\u0433\u043e 1RM \u0456 \u043f\u043e\u0442\u0456\u043c \u0442\u0440\u0435\u043d\u0443\u0454\u0442\u0435\u0441\u044f \u0437 \u0440\u043e\u0437\u0440\u0430\u0445\u043e\u0432\u0430\u043d\u0438\u043c\u0438 \u0432\u0430\u0433\u0430\u043c\u0438.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u0422\u0440\u0435\u043d\u0443\u0432\u0430\u043b\u044c\u043d\u0430 \u0446\u0456\u043b\u044c <\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>% \u0432\u0456\u0434 1RM<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u041f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u044c \u0437\u0430 \u043f\u0456\u0434\u0445\u0456\u0434 <\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u0420\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u043e\u0432\u0430\u043d\u0438\u0439 \u0432\u0456\u0434\u043f\u043e\u0447\u0438\u043d\u043e\u043a <\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0417\u0431\u0456\u043b\u044c\u0448\u0435\u043d\u043d\u044f \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0457 \u0441\u0438\u043b\u0438 <\/td><td class=\"has-text-align-center\" data-align=\"center\">85-100%<\/td><td class=\"has-text-align-center\" data-align=\"center\">1-5<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-5 \u0445\u0432<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0413\u0456\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0456\u044f (\u0417\u0440\u043e\u0441\u0442\u0430\u043d\u043d\u044f \u043c&#8217;\u044f\u0437\u0456\u0432)<\/td><td class=\"has-text-align-center\" data-align=\"center\">70-85%<\/td><td class=\"has-text-align-center\" data-align=\"center\">6-12<\/td><td class=\"has-text-align-center\" data-align=\"center\">1-2 \u0445\u0432<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0421\u0438\u043b\u043e\u0432\u0430 \u0432\u0438\u0442\u0440\u0438\u0432\u0430\u043b\u0456\u0441\u0442\u044c<\/td><td class=\"has-text-align-center\" data-align=\"center\">65%<\/td><td class=\"has-text-align-center\" data-align=\"center\">15+<\/td><td class=\"has-text-align-center\" data-align=\"center\">30-60 \u0441\u0435\u043a<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u042f\u043a\u0449\u043e \u0432\u0430\u043c \u043f\u043e\u0442\u0440\u0456\u0431\u043d\u0430 \u0434\u043e\u043f\u043e\u043c\u043e\u0433\u0430 \u0437\u0456 \u0441\u0442\u0432\u043e\u0440\u0435\u043d\u043d\u044f\u043c \u0442\u0440\u0435\u043d\u0443\u0432\u0430\u043d\u044c, \u043d\u0430\u0434\u0438\u0445\u0430\u0439\u0442\u0435\u0441\u044f \u043d\u0430\u0448\u0438\u043c\u0438 \u0441\u0442\u0430\u0442\u0442\u044f\u043c\u0438.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0414\u043b\u044f \u0442\u0440\u0435\u043d\u0443\u0432\u0430\u043d\u044c \u0443 \u0437\u0430\u043b\u0456 \u043e\u0437\u043d\u0430\u0439\u043e\u043c\u0442\u0435\u0441\u044f \u0437\u0456 \u0441\u0442\u0430\u0442\u0442\u0435\u044e &#8220;<a href=\"https:\/\/gymbeam.ua\/blog\/uk\/yak-stvorytu-yakisnuy-plan-trenuvany-u-sportzali\/\"><strong>\u042f\u043a \u0441\u0442\u0432\u043e\u0440\u0438\u0442\u0438 \u044f\u043a\u0456\u0441\u043d\u0438\u0439 \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0443\u0432\u0430\u043d\u044c \u0443 \u0437\u0430\u043b\u0456?<\/strong><\/a>&#8220;<\/li>\n\n\n\n<li>\u041c\u0438 \u0434\u043e\u043f\u043e\u043c\u043e\u0436\u0435\u043c\u043e \u0432\u0430\u043c \u0441\u0442\u0432\u043e\u0440\u0438\u0442\u0438 \u0434\u043e\u043c\u0430\u0448\u043d\u0454 \u0442\u0440\u0435\u043d\u0443\u0432\u0430\u043d\u043d\u044f \u0432 \u0441\u0442\u0430\u0442\u0442\u0456 &#8220;<a href=\"https:\/\/gymbeam.ua\/blog\/uk\/blog\/yak-sklasty-efektyvnyi-plan-domashnikh\/\"><strong>\u042f\u043a \u0441\u0442\u0432\u043e\u0440\u0438\u0442\u0438 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438\u0439 \u043f\u043b\u0430\u043d \u0434\u043e\u043c\u0430\u0448\u043d\u0456\u0445 \u0442\u0440\u0435\u043d\u0443\u0432\u0430\u043d\u044c?<\/strong><\/a>&#8220;<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%AF%D0%BA_%D0%B2%D0%BF%D0%BB%D0%B8%D0%B2%D0%B0%D1%94_RIR\"><\/span>\u042f\u043a \u0432\u043f\u043b\u0438\u0432\u0430\u0454 RIR?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0417\u043d\u0430\u0447\u0435\u043d\u043d\u044f <strong>RIR (\u041f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u043d\u044f \u0432 \u0440\u0435\u0437\u0435\u0440\u0432\u0456)<\/strong>, \u0449\u043e \u043e\u0437\u043d\u0430\u0447\u0430\u0454 <strong>\u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u043d\u044f \u0432 \u0440\u0435\u0437\u0435\u0440\u0432\u0456<\/strong>, \u0432\u0438\u0440\u0430\u0436\u0430\u0454 \u043a\u0456\u043b\u044c\u043a\u0456\u0441\u0442\u044c \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u044c, \u044f\u043a\u0456 \u0432\u0438 \u0449\u0435 \u043c\u043e\u0433\u043b\u0438 \u0431 <strong>\u0432\u0438\u043a\u043e\u043d\u0430\u0442\u0438 \u0434\u043e \u0434\u043e\u0441\u044f\u0433\u043d\u0435\u043d\u043d\u044f \u0432\u0456\u0434\u043c\u043e\u0432\u0438 \u043c&#8217;\u044f\u0437\u0456\u0432<\/strong> <strong>(RTF &#8211; <\/strong><strong><em>\u041f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u043d\u044f \u0434\u043e \u0432\u0456\u0434\u043c\u043e\u0432\u0438<\/em><\/strong><strong>).<\/strong> \u0426\u0456 \u0434\u0430\u043d\u0456 \u0434\u043e\u043f\u043e\u043c\u0430\u0433\u0430\u044e\u0442\u044c \u043e\u0446\u0456\u043d\u0438\u0442\u0438 1RM \u0431\u0456\u043b\u044c\u0448 \u0431\u0435\u0437\u043f\u0435\u0447\u043d\u043e \u0442\u0430 \u043c&#8217;\u044f\u043a\u043e, \u043e\u0441\u043a\u0456\u043b\u044c\u043a\u0438 \u0432\u0430\u043c \u043d\u0435 \u043f\u043e\u0442\u0440\u0456\u0431\u043d\u043e \u0432\u0438\u043a\u043e\u043d\u0443\u0432\u0430\u0442\u0438 \u043f\u0456\u0434\u0445\u0456\u0434 \u0434\u043e \u043f\u043e\u0432\u043d\u043e\u0457 \u0432\u0456\u0434\u043c\u043e\u0432\u0438. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>RIR = 0<\/strong> \u043e\u0437\u043d\u0430\u0447\u0430\u0454, \u0449\u043e \u0432\u0438 \u0434\u0456\u0439\u0448\u043b\u0438 \u0434\u043e \u0430\u0431\u0441\u043e\u043b\u044e\u0442\u043d\u043e\u0457 \u0432\u0456\u0434\u043c\u043e\u0432\u0438 (RTF). \u041d\u0430 \u043f\u0440\u0430\u043a\u0442\u0438\u0446\u0456 \u0446\u0435 \u043e\u0437\u043d\u0430\u0447\u0430\u0454, \u0449\u043e \u043f\u0456\u0441\u043b\u044f \u0437\u0430\u0432\u0435\u0440\u0448\u0435\u043d\u043d\u044f \u043f\u0456\u0434\u0445\u043e\u0434\u0443 \u0432\u0438 \u043d\u0435 \u043c\u043e\u0433\u043b\u0438 \u0432\u0438\u043a\u043e\u043d\u0430\u0442\u0438 \u0436\u043e\u0434\u043d\u043e\u0433\u043e \u0434\u043e\u0434\u0430\u0442\u043a\u043e\u0432\u043e\u0433\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u043d\u044f.  <\/li>\n\n\n\n<li><strong>RIR = 2<\/strong> \u043e\u0437\u043d\u0430\u0447\u0430\u0454, \u0449\u043e \u043f\u0456\u0441\u043b\u044f \u0437\u0430\u0432\u0435\u0440\u0448\u0435\u043d\u043d\u044f \u043f\u0456\u0434\u0445\u043e\u0434\u0443 \u0432\u0438 \u0432\u0456\u0434\u0447\u0443\u0432\u0430\u043b\u0438, \u0449\u043e \u043c\u043e\u0433\u043b\u0438 \u0431 \u0437\u0440\u043e\u0431\u0438\u0442\u0438 \u0449\u0435 \u0434\u0432\u0430 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u043d\u044f \u0434\u043e \u0434\u043e\u0441\u044f\u0433\u043d\u0435\u043d\u043d\u044f \u0432\u0456\u0434\u043c\u043e\u0432\u0438. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"3807,6454,7185,51652,48031,65095,3885,28689,28936,28683,28324\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%AF%D0%BA_%D0%BF%D1%80%D0%B0%D1%86%D1%8E%D1%94_%D0%BA%D0%B0%D0%BB%D1%8C%D0%BA%D1%83%D0%BB%D1%8F%D1%82%D0%BE%D1%80_1RM\"><\/span>\u042f\u043a \u043f\u0440\u0430\u0446\u044e\u0454 \u043a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440 1RM?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0412\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u0435\u0440\u0435\u0432\u0456\u0440\u0438\u0442\u0438 \u0441\u0432\u0456\u0439 \u043c\u0430\u043a\u0441\u0438\u043c\u0443\u043c, \u0432\u0438\u043a\u043e\u0440\u0438\u0441\u0442\u043e\u0432\u0443\u044e\u0447\u0438 <strong>\u043f\u0440\u044f\u043c\u0438\u0439 \u043c\u0435\u0442\u043e\u0434<\/strong>, \u044f\u043a\u0438\u0439 \u0432\u0438\u043c\u0430\u0433\u0430\u0454 <strong>\u043f\u043e\u0441\u0442\u0443\u043f\u043e\u0432\u043e\u0433\u043e \u0437\u0431\u0456\u043b\u044c\u0448\u0435\u043d\u043d\u044f \u0432\u0430\u0433\u0438<\/strong> \u043f\u0440\u043e\u0442\u044f\u0433\u043e\u043c \u043a\u0456\u043b\u044c\u043a\u043e\u0445 \u0441\u043f\u0440\u043e\u0431, \u043f\u043e\u043a\u0438 \u0432\u0438 \u043d\u0435 \u0437\u043c\u043e\u0436\u0435\u0442\u0435 \u0432\u0438\u043a\u043e\u043d\u0430\u0442\u0438 \u043b\u0438\u0448\u0435 \u043e\u0434\u043d\u0435 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u043d\u044f \u0437 \u043f\u043e\u0442\u043e\u0447\u043d\u043e\u044e \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u044e \u0432\u0430\u0433\u043e\u044e. \u0425\u043e\u0447\u0430 \u0446\u0435\u0439 \u0442\u0435\u0441\u0442 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438\u0439, \u0432\u0456\u043d \u0442\u0430\u043a\u043e\u0436 <strong>\u0432\u0438\u0441\u043d\u0430\u0436\u043b\u0438\u0432\u0438\u0439, \u0442\u0440\u0443\u0434\u043e\u043c\u0456\u0441\u0442\u043a\u0438\u0439<\/strong>, \u043f\u043e\u0432&#8217;\u044f\u0437\u0430\u043d\u0438\u0439 \u0437 <strong>\u0432\u0438\u0449\u0438\u043c \u0440\u0438\u0437\u0438\u043a\u043e\u043c \u0442\u0440\u0430\u0432\u043c<\/strong> \u0456 <strong>\u043d\u0435 \u043f\u0456\u0434\u0445\u043e\u0434\u0438\u0442\u044c \u0434\u043b\u044f \u043f\u043e\u0447\u0430\u0442\u043a\u0456\u0432\u0446\u0456\u0432.<\/strong>    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041d\u0430\u0448 \u043a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440 \u0432\u0438\u043a\u043e\u0440\u0438\u0441\u0442\u043e\u0432\u0443\u0454 \u043f\u0440\u0438\u043d\u0446\u0438\u043f <strong>\u043d\u0435\u043f\u0440\u044f\u043c\u043e\u0457 \u043e\u0446\u0456\u043d\u043a\u0438 (\u043c\u0435\u0442\u043e\u0434 RTF).<\/strong> \u0426\u0435 \u043e\u0437\u043d\u0430\u0447\u0430\u0454, \u0449\u043e \u0432\u0456\u043d \u0432\u0438\u043a\u043e\u0440\u0438\u0441\u0442\u043e\u0432\u0443\u0454 \u043a\u0456\u043b\u044c\u043a\u0456\u0441\u0442\u044c \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u044c \u0434\u043e \u0432\u0456\u0434\u043c\u043e\u0432\u0438 \u0437 \u0441\u0443\u0431\u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u044e \u0432\u0430\u0433\u043e\u044e \u0434\u043b\u044f \u0440\u043e\u0437\u0440\u0430\u0445\u0443\u043d\u043a\u0443 \u043c\u0430\u043a\u0441\u0438\u043c\u0443\u043c\u0443. \u0412\u0456\u043d <span style=\"margin: 0px; padding: 0px;\">\u0442\u0430<\/span>\u043a\u043e\u0436 \u043c\u043e\u0436\u0435<strong> \u0432\u0440\u0430\u0445\u043e\u0432\u0443\u0432\u0430\u0442\u0438 RIR<\/strong>, \u0440\u043e\u0431\u043b\u044f\u0447\u0438 \u0440\u043e\u0437\u0440\u0430\u0445\u0443\u043d\u043e\u043a \u0449\u0435 <strong>\u0431\u0456\u043b\u044c\u0448 \u043f\u0440\u0430\u043a\u0442\u0438\u0447\u043d\u0438\u043c<\/strong> \u0456 <strong>\u0431\u0435\u0437\u043f\u0435\u0447\u043d\u0456\u0448\u0438\u043c.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0414\u043b\u044f \u0437\u0430\u0431\u0435\u0437\u043f\u0435\u0447\u0435\u043d\u043d\u044f <strong>\u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0457 \u0442\u043e\u0447\u043d\u043e\u0441\u0442\u0456 \u0442\u0430 \u043f\u043e\u0441\u043b\u0456\u0434\u043e\u0432\u043d\u043e\u0441\u0442\u0456<\/strong> \u043a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440 \u0432\u0438\u043a\u043e\u0440\u0438\u0441\u0442\u043e\u0432\u0443\u0454 \u0441\u0435\u0440\u0435\u0434\u043d\u0454 \u0437\u043d\u0430\u0447\u0435\u043d\u043d\u044f \u0442\u0440\u044c\u043e\u0445 \u043d\u0430\u0443\u043a\u043e\u0432\u043e \u043f\u0456\u0434\u0442\u0432\u0435\u0440\u0434\u0436\u0435\u043d\u0438\u0445 \u0444\u043e\u0440\u043c\u0443\u043b:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u041b\u043e\u043c\u0431\u0430\u0440\u0434\u0456:<\/strong> \u0426\u044f \u0444\u043e\u0440\u043c\u0443\u043b\u0430 \u0447\u0430\u0441\u0442\u043e \u0432\u0432\u0430\u0436\u0430\u0454\u0442\u044c\u0441\u044f \u043d\u0430\u0439\u0442\u043e\u0447\u043d\u0456\u0448\u043e\u044e.<\/li>\n\n\n\n<li><strong>\u0415\u043f\u043b\u0456:<\/strong> \u041d\u0430\u0439\u043f\u043e\u043f\u0443\u043b\u044f\u0440\u043d\u0456\u0448\u0430 \u0442\u0430 \u0456\u0441\u0442\u043e\u0440\u0438\u0447\u043d\u043e \u043d\u0430\u0439\u0431\u0456\u043b\u044c\u0448 \u0432\u0438\u043a\u043e\u0440\u0438\u0441\u0442\u043e\u0432\u0443\u0432\u0430\u043d\u0430 \u0444\u043e\u0440\u043c\u0443\u043b\u0430 \u0432 \u0441\u0438\u043b\u043e\u0432\u043e\u043c\u0443 \u0442\u0440\u0435\u043d\u0443\u0432\u0430\u043d\u043d\u0456.<\/li>\n\n\n\n<li><strong>\u0411\u0436\u0438\u0446\u044c\u043a\u0456:<\/strong> \u0427\u0430\u0441\u0442\u043e \u0434\u0430\u0454 \u0434\u0435\u0449\u043e \u043d\u0438\u0436\u0447\u0456 \u043e\u0446\u0456\u043d\u043a\u0438, \u0449\u043e \u043a\u043e\u0440\u0438\u0441\u043d\u043e \u0434\u043b\u044f \u043c\u0456\u043d\u0456\u043c\u0456\u0437\u0430\u0446\u0456\u0457 \u0440\u0438\u0437\u0438\u043a\u0443 \u043f\u0435\u0440\u0435\u0432\u0430\u043d\u0442\u0430\u0436\u0435\u043d\u043d\u044f \u043f\u0440\u0438 \u043f\u043b\u0430\u043d\u0443\u0432\u0430\u043d\u043d\u0456 \u0442\u0440\u0435\u043d\u0443\u0432\u0430\u043d\u044c.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/DSC06565_5000-1124x843.jpg\" alt=\"\u042f\u043a \u043f\u0440\u0430\u0446\u044e\u0454 \u043a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440 1RM? \" class=\"wp-image-747499\" title=\"\u042f\u043a \u043f\u0440\u0430\u0446\u044e\u0454 \u043a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440 1RM? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/DSC06565_5000-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/DSC06565_5000-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/DSC06565_5000-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/DSC06565_5000-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%AF%D0%BA_%D0%BF%D1%80%D0%B0%D0%B2%D0%B8%D0%BB%D1%8C%D0%BD%D0%BE_%D1%96%D0%BD%D1%82%D0%B5%D1%80%D0%BF%D1%80%D0%B5%D1%82%D1%83%D0%B2%D0%B0%D1%82%D0%B8_%D1%82%D0%B0_%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%BE%D0%B2%D1%83%D0%B2%D0%B0%D1%82%D0%B8_%D1%80%D0%B5%D0%B7%D1%83%D0%BB%D1%8C%D1%82%D0%B0%D1%82_%D1%83_%D1%82%D1%80%D0%B5%D0%BD%D1%83%D0%B2%D0%B0%D0%BD%D0%BD%D1%8F%D1%85\"><\/span>\u042f\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e \u0456\u043d\u0442\u0435\u0440\u043f\u0440\u0435\u0442\u0443\u0432\u0430\u0442\u0438 \u0442\u0430 \u0432\u0438\u043a\u043e\u0440\u0438\u0441\u0442\u043e\u0432\u0443\u0432\u0430\u0442\u0438 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442 \u0443 \u0442\u0440\u0435\u043d\u0443\u0432\u0430\u043d\u043d\u044f\u0445?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041e\u043a\u0440\u0456\u043c \u0441\u0430\u043c\u043e\u0433\u043e \u0437\u043d\u0430\u0447\u0435\u043d\u043d\u044f 1RM, \u043a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440 \u043d\u0430\u0434\u0430\u0441\u0442\u044c \u0432\u0430\u043c <strong>\u0442\u0430\u0431\u043b\u0438\u0446\u044e<\/strong> \u0440\u043e\u0437\u0440\u0430\u0445\u043e\u0432\u0430\u043d\u0438\u0445 \u0432\u0456\u0434\u0441\u043e\u0442\u043a\u043e\u0432\u0438\u0445 \u0437\u043d\u0430\u0447\u0435\u043d\u044c. \u0412\u0438 \u043e\u0434\u0440\u0430\u0437\u0443 \u0434\u0456\u0437\u043d\u0430\u0454\u0442\u0435\u0441\u044f, \u0449\u043e \u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u044c 70%, 75% \u0430\u0431\u043e 80% \u0432\u0456\u0434 \u0432\u0430\u0448\u043e\u0433\u043e \u043c\u0430\u043a\u0441\u0438\u043c\u0443\u043c\u0443.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u041f\u0440\u0430\u043a\u0442\u0438\u0447\u043d\u0435 \u0437\u0430\u0441\u0442\u043e\u0441\u0443\u0432\u0430\u043d\u043d\u044f:<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u041d\u0430\u043b\u0430\u0448\u0442\u0443\u0432\u0430\u043d\u043d\u044f \u0442\u0440\u0435\u043d\u0443\u0432\u0430\u043d\u043d\u044f:<\/strong> \u042f\u043a\u0449\u043e \u0432\u0430\u0448 \u0440\u043e\u0437\u0440\u0430\u0445\u043e\u0432\u0430\u043d\u0438\u0439 1RM \u0434\u043b\u044f \u043f\u0440\u0438\u0441\u0456\u0434\u0430\u043d\u044c \u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u044c 100 \u043a\u0433 \u0456 \u0432\u0430\u0448\u0430 \u0446\u0456\u043b\u044c &#8211; <strong>\u0437\u0440\u043e\u0441\u0442\u0430\u043d\u043d\u044f \u043c&#8217;\u044f\u0437\u0456\u0432<\/strong> (65-85% 1RM), \u0432\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u043e\u0431\u0440\u0430\u0442\u0438 \u043d\u0430\u0432\u0430\u043d\u0442\u0430\u0436\u0435\u043d\u043d\u044f 75% 1RM, \u0449\u043e \u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u044c 75 \u043a\u0433. \u041f\u043e\u0442\u0456\u043c \u0432\u0438 \u043f\u0440\u0430\u0446\u044e\u0454\u0442\u0435 \u0437 \u0446\u0456\u0454\u044e \u0432\u0430\u0433\u043e\u044e \u0434\u043b\u044f \u0432\u043a\u0430\u0437\u0430\u043d\u043e\u0457 \u043a\u0456\u043b\u044c\u043a\u043e\u0441\u0442\u0456 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u044c \u0443 \u0434\u0456\u0430\u043f\u0430\u0437\u043e\u043d\u0456 \u0432\u0456\u0434 6-12.  <\/li>\n\n\n\n<li><strong>\u0412\u0438\u043c\u0456\u0440\u044e\u0432\u0430\u043d\u043d\u044f \u0432\u0442\u043e\u043c\u0438 \u0442\u0430 \u0432\u0456\u0434\u043d\u043e\u0432\u043b\u0435\u043d\u043d\u044f:<\/strong> \u042f\u043a\u0449\u043e \u043a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440 \u043f\u043e\u043a\u0430\u0437\u0443\u0454 \u0437\u043d\u0438\u0436\u0435\u043d\u043d\u044f 1RM \u043f\u0456\u0434 \u0447\u0430\u0441 \u0440\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u043e\u0433\u043e \u0442\u0435\u0441\u0442\u0443\u0432\u0430\u043d\u043d\u044f (\u043d\u0430\u043f\u0440\u0438\u043a\u043b\u0430\u0434, \u043a\u043e\u0436\u043d\u0456 4-6 \u0442\u0438\u0436\u043d\u0456\u0432) (\u043d\u0430\u043f\u0440\u0438\u043a\u043b\u0430\u0434, \u043d\u0430 5-10%), \u0446\u0435 \u043c\u043e\u0436\u0435 \u0431\u0443\u0442\u0438 \u0447\u0435\u0440\u0432\u043e\u043d\u0438\u043c \u043f\u0440\u0430\u043f\u043e\u0440\u0446\u0435\u043c, \u0449\u043e \u0432\u043a\u0430\u0437\u0443\u0454 \u043d\u0430 \u043d\u0435\u043e\u0431\u0445\u0456\u0434\u043d\u0456\u0441\u0442\u044c \u0442\u0438\u043c\u0447\u0430\u0441\u043e\u0432\u043e \u0437\u043c\u0435\u043d\u0448\u0438\u0442\u0438 \u0456\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u0456\u0441\u0442\u044c \u0430\u0431\u043e \u0441\u043a\u043e\u0440\u0435\u0433\u0443\u0432\u0430\u0442\u0438 \u0432\u0456\u0434\u043d\u043e\u0432\u043b\u0435\u043d\u043d\u044f (\u0441\u043e\u043d, \u0445\u0430\u0440\u0447\u0443\u0432\u0430\u043d\u043d\u044f \u0442\u043e\u0449\u043e).<\/li>\n\n\n\n<li><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%94%D0%BB%D1%8F_%D0%BA%D0%BE%D0%B3%D0%BE_%D0%BF%D1%96%D0%B4%D1%85%D0%BE%D0%B4%D0%B8%D1%82%D1%8C_%D0%BA%D0%B0%D0%BB%D1%8C%D0%BA%D1%83%D0%BB%D1%8F%D1%82%D0%BE%D1%80_%D1%96_%D1%8F%D0%BA%D1%96_%D0%B9%D0%BE%D0%B3%D0%BE_%D0%BE%D0%B1%D0%BC%D0%B5%D0%B6%D0%B5%D0%BD%D0%BD%D1%8F\"><\/span>\u0414\u043b\u044f \u043a\u043e\u0433\u043e \u043f\u0456\u0434\u0445\u043e\u0434\u0438\u0442\u044c \u043a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440 \u0456 \u044f\u043a\u0456 \u0439\u043e\u0433\u043e \u043e\u0431\u043c\u0435\u0436\u0435\u043d\u043d\u044f?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0414\u043b\u044f \u043f\u043e\u0447\u0430\u0442\u043a\u0456\u0432\u0446\u0456\u0432 \u0442\u0430 \u0441\u0435\u0440\u0435\u0434\u043d\u044c\u043e\u0433\u043e \u0440\u0456\u0432\u043d\u044f<\/strong> \u0446\u0435 \u0431\u0435\u0437\u043f\u0435\u0447\u043d\u0430 \u0442\u0430 \u043d\u0430\u0434\u0456\u0439\u043d\u0430 \u043e\u0446\u0456\u043d\u043a\u0430 \u0441\u0438\u043b\u0438 \u0431\u0435\u0437 \u043d\u0435\u043e\u0431\u0445\u0456\u0434\u043d\u043e\u0441\u0442\u0456 \u043f\u0440\u043e\u0445\u043e\u0434\u0438\u0442\u0438 \u0440\u0438\u0437\u0438\u043a\u043e\u0432\u0430\u043d\u0435 \u043f\u0440\u044f\u043c\u0435 \u0442\u0435\u0441\u0442\u0443\u0432\u0430\u043d\u043d\u044f.<\/li>\n\n\n\n<li><strong>\u0414\u043b\u044f \u0434\u043e\u0441\u0432\u0456\u0434\u0447\u0435\u043d\u0438\u0445 \u0441\u043f\u043e\u0440\u0442\u0441\u043c\u0435\u043d\u0456\u0432<\/strong> \u0446\u0435 \u0434\u043e\u0437\u0432\u043e\u043b\u044f\u0454 \u0448\u0432\u0438\u0434\u043a\u043e \u043e\u0446\u0456\u043d\u0438\u0442\u0438 \u043f\u043e\u0442\u043e\u0447\u043d\u0443 \u0441\u0438\u043b\u0443 \u0442\u0430 \u0441\u0442\u0430\u043d \u0432\u0442\u043e\u043c\u0438 \u0431\u0435\u0437 \u043f\u043e\u0440\u0443\u0448\u0435\u043d\u043d\u044f \u0432\u0456\u0434\u043d\u043e\u0432\u043b\u0435\u043d\u043d\u044f \u0447\u0435\u0440\u0435\u0437 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u0435 \u0442\u0435\u0441\u0442\u0443\u0432\u0430\u043d\u043d\u044f.<\/li>\n\n\n\n<li><strong>\u0414\u043b\u044f \u0442\u0440\u0435\u043d\u0435\u0440\u0456\u0432<\/strong> \u0446\u0435 \u0432\u0456\u0434\u043c\u0456\u043d\u043d\u0438\u0439 \u0456\u043d\u0441\u0442\u0440\u0443\u043c\u0435\u043d\u0442 \u0434\u043b\u044f \u043f\u043b\u0430\u043d\u0443\u0432\u0430\u043d\u043d\u044f \u0456\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u0456 \u0442\u0440\u0435\u043d\u0443\u0432\u0430\u043d\u044c \u0434\u043b\u044f \u043a\u043b\u0456\u0454\u043d\u0442\u0456\u0432.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%AF%D0%BA%D1%96_%D0%BE%D0%B1%D0%BC%D0%B5%D0%B6%D0%B5%D0%BD%D0%BD%D1%8F_%D0%BA%D0%B0%D0%BB%D1%8C%D0%BA%D1%83%D0%BB%D1%8F%D1%82%D0%BE%D1%80%D0%B0\"><\/span>\u042f\u043a\u0456 \u043e\u0431\u043c\u0435\u0436\u0435\u043d\u043d\u044f \u043a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440\u0430?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0423\u0441\u0456 \u0444\u043e\u0440\u043c\u0443\u043b\u0438 \u043e\u0446\u0456\u043d\u043a\u0438 1RM <strong>\u0432\u0442\u0440\u0430\u0447\u0430\u044e\u0442\u044c \u0442\u043e\u0447\u043d\u0456\u0441\u0442\u044c, \u043a\u043e\u043b\u0438 \u043a\u0456\u043b\u044c\u043a\u0456\u0441\u0442\u044c \u0432\u0430\u0448\u0438\u0445 \u0442\u0435\u0441\u0442\u043e\u0432\u0438\u0445 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u044c \u043f\u0435\u0440\u0435\u0432\u0438\u0449\u0443\u0454 10<\/strong>. \u041f\u0456\u0434\u0445\u043e\u0434\u0438 \u043f\u043e\u043d\u0430\u0434 10 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u044c \u0432\u0438\u043c\u0456\u0440\u044e\u044e\u0442\u044c \u043c&#8217;\u044f\u0437\u043e\u0432\u0443 \u0432\u0438\u0442\u0440\u0438\u0432\u0430\u043b\u0456\u0441\u0442\u044c, \u0430 \u043d\u0435 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u0443 \u0441\u0438\u043b\u0443. \u0414\u043b\u044f \u043d\u0430\u0439\u0442\u043e\u0447\u043d\u0456\u0448\u0438\u0445 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u0456\u0432 \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0443\u0454\u0442\u044c\u0441\u044f \u0442\u0435\u0441\u0442\u0443\u0432\u0430\u0442\u0438 \u0432 \u0434\u0456\u0430\u043f\u0430\u0437\u043e\u043d\u0456 <strong>\u0432\u0456\u0434 4 \u0434\u043e 6 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u044c<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3,4]<\/mark><\/sup>      <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%A9%D0%BE_%D0%B2%D0%B0%D1%80%D1%82%D0%BE_%D0%BF%D0%B0%D0%BC%D1%8F%D1%82%D0%B0%D1%82%D0%B8\"><\/span>\u0429\u043e \u0432\u0430\u0440\u0442\u043e \u043f\u0430\u043c&#8217;\u044f\u0442\u0430\u0442\u0438?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440 1RM \u043d\u0430\u0440\u0430\u0437\u0456 \u0454 <strong>\u043d\u0430\u0439\u043f\u0440\u0430\u043a\u0442\u0438\u0447\u043d\u0456\u0448\u0438\u043c \u0442\u0430 \u043d\u0430\u0439\u0431\u0435\u0437\u043f\u0435\u0447\u043d\u0456\u0448\u0438\u043c \u0456\u043d\u0441\u0442\u0440\u0443\u043c\u0435\u043d\u0442\u043e\u043c \u0434\u043b\u044f \u043e\u0442\u0440\u0438\u043c\u0430\u043d\u043d\u044f \u043a\u043b\u044e\u0447\u043e\u0432\u0438\u0445 \u0434\u0430\u043d\u0438\u0445<\/strong> \u0434\u043b\u044f \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0433\u043e \u043f\u043b\u0430\u043d\u0443\u0432\u0430\u043d\u043d\u044f \u0441\u0438\u043b\u043e\u0432\u0438\u0445 \u0442\u0440\u0435\u043d\u0443\u0432\u0430\u043d\u044c. \u0414\u0456\u0437\u043d\u0430\u0439\u0442\u0435\u0441\u044f \u0441\u0432\u0456\u0439 \u043c\u0430\u043a\u0441\u0438\u043c\u0443\u043c \u0456 \u043f\u043e\u0447\u043d\u0456\u0442\u044c \u0442\u0440\u0435\u043d\u0443\u0432\u0430\u0442\u0438\u0441\u044f <strong>\u0440\u043e\u0437\u0443\u043c\u043d\u0456\u0448\u0435<\/strong>.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0421\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u043d\u0430\u0448 \u043a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440 1RM \u0456 \u0432\u0438\u0432\u0435\u0434\u0456\u0442\u044c \u0441\u0432\u043e\u0457 \u0442\u0440\u0435\u043d\u0443\u0432\u0430\u043d\u043d\u044f \u043d\u0430 \u043d\u043e\u0432\u0438\u0439 \u0440\u0456\u0432\u0435\u043d\u044c!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-16018d1d wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-background has-text-align-center wp-element-button\" href=\"https:\/\/gymbeam.ua\/blog\/uk\/blog\/yaku-vahu-pidnimaty-dlya-rostu-myaziv-syl\/\" style=\"border-radius:0px;background-color:#000000\" target=\"_blank\" rel=\"noreferrer noopener\">\u042f\u043a\u0456 \u0432\u0430\u0433\u0438 \u043f\u0456\u0434\u043d\u0456\u043c\u0430\u0442\u0438 \u0434\u043b\u044f \u0437\u0440\u043e\u0441\u0442\u0430\u043d\u043d\u044f \u043c&#8217;\u044f\u0437\u0456\u0432, \u0441\u0438\u043b\u0438 \u0430\u0431\u043e \u0441\u0445\u0443\u0434\u043d\u0435\u043d\u043d\u044f?<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/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<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0425\u043e\u0447\u0435\u0442\u0435 \u0437\u043d\u0430\u0442\u0438 \u0441\u0432\u043e\u044e \u0441\u043f\u0440\u0430\u0432\u0436\u043d\u044e \u0441\u0438\u043b\u0443 \u0442\u0430 \u044f\u043a \u043d\u0430\u043b\u0430\u0448\u0442\u0443\u0432\u0430\u0442\u0438 \u0442\u0440\u0435\u043d\u0443\u0432\u0430\u043d\u043d\u044f \u0434\u043b\u044f \u0431\u0435\u0437\u043f\u0435\u0447\u043d\u043e\u0433\u043e \u0442\u0430 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0433\u043e \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0443? \u041d\u0430\u0448 \u043a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440 1RM \u0434\u043e\u043f\u043e\u043c\u043e\u0436\u0435 \u0432\u0430\u043c \u043e\u0446\u0456\u043d\u0438\u0442\u0438 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u0443 \u0432\u0430\u0433\u0443, \u044f\u043a\u0443 \u0432\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u0456\u0434\u043d\u044f\u0442\u0438 \u0437\u0430 \u043e\u0434\u043d\u0435 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u043d\u044f.  <\/p>\n","protected":false},"author":156,"featured_media":748574,"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":[8057],"tags":[6460,7264,6556],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-748570","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitnes-kalkulyatory","8":"tag-6460","9":"tag-7264","10":"tag-6556","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u041e\u043d\u043b\u0430\u0439\u043d-\u043a\u0430\u043b\u044c\u043a\u0443\u043b\u044f\u0442\u043e\u0440 1RM - GymBeam Blog<\/title>\n<meta name=\"description\" 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