{"id":13887,"date":"2025-02-11T15:50:10","date_gmt":"2025-02-11T15:50:10","guid":{"rendered":"https:\/\/hcgym.ee\/blog\/3-kuuline-joutostekava-trennikava\/"},"modified":"2025-02-11T16:02:56","modified_gmt":"2025-02-11T16:02:56","slug":"3-mesjac-programma-trenik","status":"publish","type":"post","link":"https:\/\/hcgym.ee\/ru\/blog\/3-mesjac-programma-trenik\/","title":{"rendered":"\u041f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0434\u043b\u044f \u043d\u0430\u0447\u0438\u043d\u0430\u044e\u0449\u0438\u0445 (3 \u043c\u0435\u0441\u044f\u0446\u0430)"},"content":{"rendered":"<p><b>\u041f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0434\u043b\u044f \u043d\u0430\u0447\u0438\u043d\u0430\u044e\u0449\u0438\u0445 (3 \u043c\u0435\u0441\u044f\u0446\u0430)<\/b><\/p>\n<p><b>\u0424\u043e\u043a\u0443\u0441:<\/b><span style=\"font-weight: 400;\"> \u0420\u0430\u0437\u0432\u0438\u0442\u0438\u0435 \u0441\u0438\u043b\u044b, \u0443\u043b\u0443\u0447\u0448\u0435\u043d\u0438\u0435 \u0442\u0435\u0445\u043d\u0438\u043a\u0438, \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u043c\u044b\u0448\u0446 \u043f\u0440\u0435\u0441\u0441\u0430, \u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0449\u0435\u043d\u0438\u0435 \u0442\u0440\u0430\u0432\u043c.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>\u0427\u0430\u0441\u0442\u043e\u0442\u0430:<\/b><span style=\"font-weight: 400;\"> 3\u20134 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0432 \u043d\u0435\u0434\u0435\u043b\u044e<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>\u0426\u0435\u043b\u0438:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f<\/b><span style=\"font-weight: 400;\">: \u0440\u0430\u0437\u0432\u0438\u0442\u0438\u0435 \u043e\u0431\u0449\u0435\u0439 \u0441\u0438\u043b\u044b \u0438 \u0442\u0435\u0445\u043d\u0438\u043a\u0438<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0416\u0438\u043c \u043b\u0451\u0436\u0430<\/b><span style=\"font-weight: 400;\">: \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0442\u0435\u043b\u0430 \u0438 \u0441\u0442\u0430\u0431\u0438\u043b\u044c\u043d\u043e\u0441\u0442\u0438<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u041e\u0431\u0449\u0438\u0439 \u0441\u0431\u0430\u043b\u0430\u043d\u0441\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u0439 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441<\/b><span style=\"font-weight: 400;\">, \u0432\u043a\u043b\u044e\u0447\u0430\u044f \u0431\u043e\u043b\u044c\u0448\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u043d\u0430 \u043f\u0440\u0435\u0441\u0441<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u041f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0449\u0435\u043d\u0438\u0435 \u0442\u0440\u0430\u0432\u043c<\/b><span style=\"font-weight: 400;\">: \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u043f\u043e\u0434\u0432\u0438\u0436\u043d\u043e\u0441\u0442\u044c, \u0440\u0430\u0441\u043a\u0430\u0442\u044b\u0432\u0430\u043d\u0438\u0435 \u0438 \u0440\u0430\u0437\u043c\u0438\u043d\u043a\u0430<\/span><\/li>\n<\/ul>\n<p><b>\u0420\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0430\u0446\u0438\u0438 \u043f\u043e \u0440\u0430\u0441\u043a\u0430\u0442\u044b\u0432\u0430\u043d\u0438\u044e \u0438 \u0440\u0430\u0437\u043c\u0438\u043d\u043a\u0435<\/b><\/p>\n<p><b>\u041f\u0435\u0440\u0435\u0434 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u043e\u0439 (5\u201310 \u043c\u0438\u043d\u0443\u0442):<\/b><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u2714<\/span> <b>\u0420\u0430\u0441\u043a\u0430\u0442\u044b\u0432\u0430\u043d\u0438\u0435<\/b><span style=\"font-weight: 400;\">: \u043f\u0435\u0440\u0435\u0434\u043d\u044f\u044f \u0438 \u0437\u0430\u0434\u043d\u044f\u044f \u043f\u043e\u0432\u0435\u0440\u0445\u043d\u043e\u0441\u0442\u044c \u0431\u0435\u0434\u0440\u0430, \u044f\u0433\u043e\u0434\u0438\u0446\u044b, \u0441\u043f\u0438\u043d\u0430, \u0433\u0440\u0443\u0434\u043d\u044b\u0435 \u043c\u044b\u0448\u0446\u044b<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u2714<\/span> <b>\u0414\u0438\u043d\u0430\u043c\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u0440\u0430\u0437\u043c\u0438\u043d\u043a\u0430<\/b><span style=\"font-weight: 400;\">: \u043d\u0430\u043a\u043b\u043e\u043d\u044b, \u0432\u0440\u0430\u0449\u0435\u043d\u0438\u044f \u0440\u0443\u043a\u0430\u043c\u0438, \u043f\u043e\u0434\u044a\u0435\u043c\u044b \u043d\u043e\u0433, \u0434\u0438\u043d\u0430\u043c\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u0440\u0430\u0441\u0442\u044f\u0436\u043a\u0430<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u2714<\/span> <b>\u041b\u0451\u0433\u043a\u043e\u0435 \u043a\u0430\u0440\u0434\u0438\u043e<\/b><span style=\"font-weight: 400;\"> (\u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440, 5 \u043c\u0438\u043d\u0443\u0442 \u0441\u043a\u0430\u043a\u0430\u043b\u043a\u0430 \u0438\u043b\u0438 \u0431\u044b\u0441\u0442\u0440\u0430\u044f \u0445\u043e\u0434\u044c\u0431\u0430)<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u2714<\/span> <b>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u0441\u043e\u0431\u0441\u0442\u0432\u0435\u043d\u043d\u044b\u043c \u0432\u0435\u0441\u043e\u043c<\/b><span style=\"font-weight: 400;\">: \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f, \u043e\u0442\u0436\u0438\u043c\u0430\u043d\u0438\u044f, \u043f\u043b\u0430\u043d\u043a\u0430<\/span><\/p>\n<p><b>\u041f\u043e\u0441\u043b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 (5\u201310 \u043c\u0438\u043d\u0443\u0442):<\/b><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u2714<\/span> <b>\u0420\u0430\u0441\u043a\u0430\u0442\u044b\u0432\u0430\u043d\u0438\u0435<\/b><span style=\"font-weight: 400;\">: \u044f\u0433\u043e\u0434\u0438\u0446\u044b, \u0431\u0435\u0434\u0440\u0430, \u0441\u043f\u0438\u043d\u0430<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u2714<\/span> <b>\u0421\u0442\u0430\u0442\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u0440\u0430\u0441\u0442\u044f\u0436\u043a\u0430<\/b><span style=\"font-weight: 400;\">: \u0431\u0435\u0434\u0440\u0430, \u044f\u0433\u043e\u0434\u0438\u0446\u044b, \u0433\u0440\u0443\u0434\u043d\u044b\u0435 \u043c\u044b\u0448\u0446\u044b, \u043f\u043b\u0435\u0447\u0438<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u2714<\/span> <b>\u0413\u043b\u0443\u0431\u043e\u043a\u043e\u0435 \u0434\u044b\u0445\u0430\u043d\u0438\u0435 \u0438 \u0440\u0430\u0441\u0441\u043b\u0430\u0431\u043b\u044f\u044e\u0449\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f<\/b><\/p>\n<p><b>1-\u0439 \u043c\u0435\u0441\u044f\u0446 (\u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0431\u0430\u0437\u044b \u0438 \u0443\u043b\u0443\u0447\u0448\u0435\u043d\u0438\u0435 \u0442\u0435\u0445\u043d\u0438\u043a\u0438)<\/b><\/p>\n<p><b>3 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0432 \u043d\u0435\u0434\u0435\u043b\u044e<\/b><\/p>\n<p><b>\u0414\u0435\u043d\u044c 1: \u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0438 \u0440\u0430\u0437\u0432\u0438\u0442\u0438\u0435 \u043d\u043e\u0433<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u2013 5\u00d75 @ 60% 1\u041f\u041c<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0413\u043e\u0431\u043b\u0435\u0442-\u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u2013 3\u00d78<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041f\u043e\u0434\u044a\u0435\u043c\u044b \u043d\u0430 \u043d\u043e\u0441\u043a\u0438 \u2013 3\u00d712<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041f\u0440\u0435\u0441\u0441 (\u043f\u043e\u0434\u044a\u0435\u043c\u044b \u043d\u043e\u0433) \u2013 3\u00d715<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041f\u043b\u0430\u043d\u043a\u0430 \u2013 3\u00d730 \u0441\u0435\u043a<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041b\u0451\u0433\u043a\u0430\u044f \u0440\u0430\u0441\u0442\u044f\u0436\u043a\u0430 \u0438 \u0440\u0430\u0441\u043a\u0430\u0442\u044b\u0432\u0430\u043d\u0438\u0435<\/span><\/li>\n<\/ul>\n<p><b>\u0414\u0435\u043d\u044c 2: \u0416\u0438\u043c \u043b\u0451\u0436\u0430 \u0438 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0442\u0435\u043b\u0430<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0416\u0438\u043c \u043b\u0451\u0436\u0430 \u2013 5\u00d75 @ 60% 1\u041f\u041c<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0423\u0437\u043a\u0438\u0439 \u0436\u0438\u043c \u2013 3\u00d78<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0416\u0438\u043c \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 \u043d\u0430 \u0433\u043e\u0440\u0438\u0437\u043e\u043d\u0442\u0430\u043b\u044c\u043d\u043e\u0439 \u0441\u043a\u0430\u043c\u044c\u0435 \u2013 3\u00d710<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u044f \u0441 \u0440\u0435\u0437\u0438\u043d\u043a\u043e\u0439 (\u0435\u0441\u043b\u0438 \u043d\u0435\u0442 \u0441\u0438\u043b \u043d\u0430 \u043e\u0431\u044b\u0447\u043d\u044b\u0435) \u2013 3\u00d75<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041f\u0440\u0435\u0441\u0441 (\u0420\u0443\u0441\u0441\u043a\u0438\u0435 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f) \u2013 3\u00d715<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0411\u043e\u043a\u043e\u0432\u0430\u044f \u043f\u043b\u0430\u043d\u043a\u0430 \u2013 3\u00d720 \u0441\u0435\u043a \u043d\u0430 \u043a\u0430\u0436\u0434\u0443\u044e \u0441\u0442\u043e\u0440\u043e\u043d\u0443<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0420\u0430\u0441\u043a\u0430\u0442\u044b\u0432\u0430\u043d\u0438\u0435 \u0438 \u0440\u0430\u0441\u0442\u044f\u0436\u043a\u0430<\/span><\/li>\n<\/ul>\n<p><b>\u0414\u0435\u043d\u044c 3: \u041a\u043e\u043c\u043f\u043b\u0435\u043a\u0441\u043d\u0430\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0438 \u043f\u043e\u0434\u0432\u0438\u0436\u043d\u043e\u0441\u0442\u044c<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0424\u0440\u043e\u043d\u0442\u0430\u043b\u044c\u043d\u044b\u0435 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u2013 4\u00d76<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0416\u0438\u043c \u0448\u0442\u0430\u043d\u0433\u0438 \u0441\u0442\u043e\u044f \u2013 3\u00d78<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0422\u044f\u0433\u0430 \u2013 4\u00d76<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041a\u043e\u043b\u0435\u0441\u043e \u0434\u043b\u044f \u043f\u0440\u0435\u0441\u0441\u0430 \u2013 3\u00d712<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0423\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0441\u043f\u0438\u043d\u044b (\u0441\u0443\u043f\u0435\u0440\u043c\u0435\u043d) \u2013 3\u00d715<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041f\u043b\u0430\u043d\u043a\u0430 \u2013 3\u00d740 \u0441\u0435\u043a<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0420\u0430\u0441\u0442\u044f\u0436\u043a\u0430 \u0438 \u0440\u0430\u0441\u043a\u0430\u0442\u044b\u0432\u0430\u043d\u0438\u0435<\/span><\/li>\n<\/ul>\n<p><b>2-\u0439 \u043c\u0435\u0441\u044f\u0446 (\u0443\u0432\u0435\u043b\u0438\u0447\u0435\u043d\u0438\u0435 \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0438, \u0430\u043a\u0446\u0435\u043d\u0442 \u043d\u0430 \u0441\u0438\u043b\u0443)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041f\u043e\u0432\u044b\u0448\u0430\u0435\u043c \u0432\u0435\u0441 \u0434\u043e <\/span><b>70\u201375% 1\u041f\u041c<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041a\u043e\u043d\u0446\u0435\u043d\u0442\u0440\u0430\u0446\u0438\u044f \u043d\u0430 \u0432\u0437\u0440\u044b\u0432\u043d\u043e\u0439 \u0441\u0438\u043b\u0435<\/span><\/li>\n<\/ul>\n<p><b>\u0414\u0435\u043d\u044c 1: \u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0438 \u043d\u043e\u0433\u0438<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u2013 5\u00d74 @ 70% 1\u041f\u041c<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041f\u043e\u0434\u044a\u0435\u043c \u043d\u0430 \u0441\u0442\u0435\u043f \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\u0438 \u2013 3\u00d710<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041f\u043e\u0434\u044a\u0435\u043c\u044b \u043d\u0430 \u043d\u043e\u0441\u043a\u0438 \u2013 3\u00d712<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041f\u0440\u0435\u0441\u0441 (\u0432\u0438\u0441 \u043d\u0430 \u043f\u0435\u0440\u0435\u043a\u043b\u0430\u0434\u0438\u043d\u0435 \u0441 \u043f\u043e\u0434\u044a\u0435\u043c\u043e\u043c \u043a\u043e\u043b\u0435\u043d) \u2013 3\u00d712<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041f\u043b\u0430\u043d\u043a\u0430 \u2013 3\u00d740 \u0441\u0435\u043a<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0420\u0430\u0441\u043a\u0430\u0442\u044b\u0432\u0430\u043d\u0438\u0435<\/span><\/li>\n<\/ul>\n<p><b>\u0414\u0435\u043d\u044c 2: \u0416\u0438\u043c \u043b\u0451\u0436\u0430 \u0438 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0432\u0435\u0440\u0445\u0430<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0416\u0438\u043c \u043b\u0451\u0436\u0430 \u2013 5\u00d74 @ 70% 1\u041f\u041c<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0416\u0438\u043c \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 \u043d\u0430 \u043d\u0430\u043a\u043b\u043e\u043d\u043d\u043e\u0439 \u0441\u043a\u0430\u043c\u044c\u0435 \u2013 3\u00d710<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0423\u0437\u043a\u0438\u0439 \u0436\u0438\u043c \u2013 3\u00d78<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u044f \u2013 3\u00d76<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041f\u0440\u0435\u0441\u0441 (\u0420\u0443\u0441\u0441\u043a\u0438\u0435 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f) \u2013 3\u00d715<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0411\u043e\u043a\u043e\u0432\u0430\u044f \u043f\u043b\u0430\u043d\u043a\u0430 \u2013 3\u00d730 \u0441\u0435\u043a \u043d\u0430 \u043a\u0430\u0436\u0434\u0443\u044e \u0441\u0442\u043e\u0440\u043e\u043d\u0443<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0420\u0430\u0441\u043a\u0430\u0442\u044b\u0432\u0430\u043d\u0438\u0435 \u0438 \u0440\u0430\u0441\u0442\u044f\u0436\u043a\u0430<\/span><\/li>\n<\/ul>\n<p><b>\u0414\u0435\u043d\u044c 3: \u041a\u043e\u043c\u043f\u043b\u0435\u043a\u0441\u043d\u0430\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0438 \u043f\u043e\u0434\u0432\u0438\u0436\u043d\u043e\u0441\u0442\u044c<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0422\u044f\u0433\u0430 \u2013 5\u00d74 @ 70% 1\u041f\u041c<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0424\u0440\u043e\u043d\u0442\u0430\u043b\u044c\u043d\u044b\u0435 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u2013 4\u00d76<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0416\u0438\u043c \u0448\u0442\u0430\u043d\u0433\u0438 \u0441\u0442\u043e\u044f \u2013 3\u00d78<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041a\u043e\u043b\u0435\u0441\u043e \u0434\u043b\u044f \u043f\u0440\u0435\u0441\u0441\u0430 \u2013 3\u00d712<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0421\u043f\u0438\u043d\u0430 (\u0441\u0443\u043f\u0435\u0440\u043c\u0435\u043d) \u2013 3\u00d715<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041f\u043b\u0430\u043d\u043a\u0430 \u2013 3\u00d750 \u0441\u0435\u043a<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0420\u0430\u0441\u0442\u044f\u0436\u043a\u0430 \u0438 \u0440\u0430\u0441\u043a\u0430\u0442\u044b\u0432\u0430\u043d\u0438\u0435<\/span><\/li>\n<\/ul>\n<p><b>3-\u0439 \u043c\u0435\u0441\u044f\u0446 (\u0440\u0430\u0437\u0432\u0438\u0442\u0438\u0435 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0439 \u0441\u0438\u043b\u044b)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041d\u0438\u0437\u043a\u043e\u0435 \u0447\u0438\u0441\u043b\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439, \u0431\u043e\u043b\u044c\u0448\u0438\u0435 \u0432\u0435\u0441\u0430 <\/span><b>80\u201385% 1\u041f\u041c<\/b><\/li>\n<\/ul>\n<p><b>\u0414\u0435\u043d\u044c 1: \u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0438 \u043d\u043e\u0433\u0438<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u2013 4\u00d73 @ 80% 1\u041f\u041c<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041f\u043e\u0434\u044a\u0435\u043c \u043d\u0430 \u0441\u0442\u0435\u043f \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\u0438 \u2013 3\u00d78<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041f\u043e\u0434\u044a\u0435\u043c\u044b \u043d\u0430 \u043d\u043e\u0441\u043a\u0438 \u2013 3\u00d712<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041f\u0440\u0435\u0441\u0441 (\u0432\u0438\u0441 \u043d\u0430 \u043f\u0435\u0440\u0435\u043a\u043b\u0430\u0434\u0438\u043d\u0435 \u0441 \u043f\u043e\u0434\u044a\u0435\u043c\u043e\u043c \u043a\u043e\u043b\u0435\u043d) \u2013 3\u00d712<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041f\u043b\u0430\u043d\u043a\u0430 \u2013 3\u00d750 \u0441\u0435\u043a<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0420\u0430\u0441\u043a\u0430\u0442\u044b\u0432\u0430\u043d\u0438\u0435 \u0438 \u0440\u0430\u0441\u0442\u044f\u0436\u043a\u0430<\/span><\/li>\n<\/ul>\n<p><b>\u0414\u0435\u043d\u044c 2: \u0416\u0438\u043c \u043b\u0451\u0436\u0430 \u0438 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0432\u0435\u0440\u0445\u0430<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0416\u0438\u043c \u043b\u0451\u0436\u0430 \u2013 4\u00d73 @ 80% 1\u041f\u041c<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0416\u0438\u043c \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 \u043d\u0430 \u043d\u0430\u043a\u043b\u043e\u043d\u043d\u043e\u0439 \u0441\u043a\u0430\u043c\u044c\u0435 \u2013 3\u00d78<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0423\u0437\u043a\u0438\u0439 \u0436\u0438\u043c \u2013 3\u00d76<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u044f \u0441 \u0432\u0435\u0441\u043e\u043c +5 \u043a\u0433 \u2013 3\u00d75<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041f\u0440\u0435\u0441\u0441 (\u0420\u0443\u0441\u0441\u043a\u0438\u0435 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f) \u2013 3\u00d715<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0411\u043e\u043a\u043e\u0432\u0430\u044f \u043f\u043b\u0430\u043d\u043a\u0430 \u2013 3\u00d740 \u0441\u0435\u043a<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0420\u0430\u0441\u043a\u0430\u0442\u044b\u0432\u0430\u043d\u0438\u0435 \u0438 \u0440\u0430\u0441\u0442\u044f\u0436\u043a\u0430<\/span><\/li>\n<\/ul>\n<p><b>\u0414\u0435\u043d\u044c 3: \u041a\u043e\u043c\u043f\u043b\u0435\u043a\u0441\u043d\u0430\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0438 \u043f\u043e\u0434\u0432\u0438\u0436\u043d\u043e\u0441\u0442\u044c<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0422\u044f\u0433\u0430 \u2013 4\u00d73 @ 80% 1\u041f\u041c<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0424\u0440\u043e\u043d\u0442\u0430\u043b\u044c\u043d\u044b\u0435 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u2013 3\u00d76<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0416\u0438\u043c \u0448\u0442\u0430\u043d\u0433\u0438 \u0441\u0442\u043e\u044f \u2013 3\u00d76<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041a\u043e\u043b\u0435\u0441\u043e \u0434\u043b\u044f \u043f\u0440\u0435\u0441\u0441\u0430 \u2013 3\u00d710<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0421\u043f\u0438\u043d\u0430 (\u0441\u0443\u043f\u0435\u0440\u043c\u0435\u043d) \u2013 3\u00d712<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u041f\u043b\u0430\u043d\u043a\u0430 \u2013 3\u00d71 \u043c\u0438\u043d<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0420\u0430\u0441\u0442\u044f\u0436\u043a\u0430 \u0438 \u0440\u0430\u0441\u043a\u0430\u0442\u044b\u0432\u0430\u043d\u0438\u0435<\/span><\/li>\n<\/ul>\n<p><b>\u041a\u0430\u043a \u0434\u043e\u0441\u0442\u0438\u0447\u044c \u043f\u043e\u0441\u0442\u0430\u0432\u043b\u0435\u043d\u043d\u044b\u0445 \u0446\u0435\u043b\u0435\u0439<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u2705<\/span> <b>\u0423\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0431\u0430\u0437\u043e\u0432\u044b\u0445 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0439<\/b><span style=\"font-weight: 400;\"> (\u043f\u0440\u0438\u0441\u0435\u0434, \u0436\u0438\u043c, \u0442\u044f\u0433\u0430) \u0437\u0430 \u0441\u0447\u0451\u0442 <\/span><b>\u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e\u0433\u043e \u0443\u0432\u0435\u043b\u0438\u0447\u0435\u043d\u0438\u044f \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0438<\/b><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u2705<\/span> <b>\u0420\u0430\u0437\u0432\u0438\u0442\u0438\u0435 \u043c\u044b\u0448\u0446 \u043f\u0440\u0435\u0441\u0441\u0430<\/b><span style=\"font-weight: 400;\"> \u0447\u0435\u0440\u0435\u0437 <\/span><b>\u043f\u043b\u0430\u043d\u043a\u0438, \u0432\u0438\u0441\u044b, \u043a\u043e\u043b\u0435\u0441\u043e \u0434\u043b\u044f \u043f\u0440\u0435\u0441\u0441\u0430<\/b><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u2705<\/span> <b>\u041f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0449\u0435\u043d\u0438\u0435 \u0442\u0440\u0430\u0432\u043c<\/b><span style=\"font-weight: 400;\"> \u0437\u0430 \u0441\u0447\u0451\u0442 <\/span><b>\u0440\u0430\u0441\u043a\u0430\u0442\u044b\u0432\u0430\u043d\u0438\u044f \u0438 \u043f\u043e\u0434\u0432\u0438\u0436\u043d\u043e\u0441\u0442\u0438<\/b><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u2705<\/span> <b>\u041f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u044b\u0439 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441<\/b><span style=\"font-weight: 400;\">, \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0432\u0430\u044e\u0449\u0438\u0439 <\/span><b>\u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u044b\u0439 \u0440\u043e\u0441\u0442 \u0441\u0438\u043b\u044b<\/b><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u041f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0434\u043b\u044f \u043d\u0430\u0447\u0438\u043d\u0430\u044e\u0449\u0438\u0445 (3 \u043c\u0435\u0441\u044f\u0446\u0430) \u0424\u043e\u043a\u0443\u0441: \u0420\u0430\u0437\u0432\u0438\u0442\u0438\u0435 \u0441\u0438\u043b\u044b, \u0443\u043b\u0443\u0447\u0448\u0435\u043d\u0438\u0435 \u0442\u0435\u0445\u043d\u0438\u043a\u0438, \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u043c\u044b\u0448\u0446 \u043f\u0440\u0435\u0441\u0441\u0430, \u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0449\u0435\u043d\u0438\u0435 \u0442\u0440\u0430\u0432\u043c. \u0427\u0430\u0441\u0442\u043e\u0442\u0430: 3\u20134 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0432 \u043d\u0435\u0434\u0435\u043b\u044e \u0426\u0435\u043b\u0438: \u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f: \u0440\u0430\u0437\u0432\u0438\u0442\u0438\u0435 \u043e\u0431\u0449\u0435\u0439 \u0441\u0438\u043b\u044b \u0438 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0416\u0438\u043c \u043b\u0451\u0436\u0430: \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0442\u0435\u043b\u0430 \u0438 \u0441\u0442\u0430\u0431\u0438\u043b\u044c\u043d\u043e\u0441\u0442\u0438 \u041e\u0431\u0449\u0438\u0439 \u0441\u0431\u0430\u043b\u0430\u043d\u0441\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u0439 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441, \u0432\u043a\u043b\u044e\u0447\u0430\u044f \u0431\u043e\u043b\u044c\u0448\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u043d\u0430 \u043f\u0440\u0435\u0441\u0441 \u041f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0449\u0435\u043d\u0438\u0435 \u0442\u0440\u0430\u0432\u043c: \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u043f\u043e\u0434\u0432\u0438\u0436\u043d\u043e\u0441\u0442\u044c, \u0440\u0430\u0441\u043a\u0430\u0442\u044b\u0432\u0430\u043d\u0438\u0435 \u0438 \u0440\u0430\u0437\u043c\u0438\u043d\u043a\u0430 \u0420\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0430\u0446\u0438\u0438 \u043f\u043e [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":13881,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-13887","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u041f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0434\u043b\u044f \u043d\u0430\u0447\u0438\u043d\u0430\u044e\u0449\u0438\u0445 (3 \u043c\u0435\u0441\u044f\u0446\u0430) | HC GYM<\/title>\n<meta name=\"description\" content=\"\u041f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 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