{"id":10999,"date":"2022-11-01T09:23:15","date_gmt":"2022-11-01T07:23:15","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=10999"},"modified":"2022-11-01T09:23:16","modified_gmt":"2022-11-01T07:23:16","slug":"%d8%a7%d9%84%d9%87%d9%8a%d8%aa-%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d9%87%d9%8a%d8%aa-%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88\/","title":{"rendered":"\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a \u0643\u0627\u0631\u062f\u064a\u0648 \u0648\u0623\u0634\u0643\u0627\u0644\u0647\u0627"},"content":{"rendered":"\n<p>\u064a\u0637\u0644\u0642 \u0645\u0635\u0637\u0644\u062d <strong>\u0627\u0644\u0647\u064a\u062a \u0643\u0627\u0631\u062f\u064a\u0648<\/strong> \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062d\u062f\u0629 \u0627\u0644\u062a\u064a \u064a\u062a\u062e\u0644\u0644\u0647\u0627 \u0641\u062a\u0631\u0627\u062a \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0648\u064a\u0637\u0644\u0642 \u0639\u0644\u064a\u0647\u0627 \u0628\u0627\u0644\u0625\u0646\u062c\u0644\u064a\u0632\u064a\u0629 \u0645\u0635\u0637\u0644\u062d &nbsp;<a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%84-%d8%ad%d8%a7%d8%ac%d8%a9-%d9%85%d8%ad%d8%aa%d8%a7%d8%ac-%d8%aa%d8%b9%d8%b1%d9%81%d9%87%d8%a7-%d8%b9%d9%86-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-hiit-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af\/\" target=\"_blank\" rel=\"noreferrer noopener\">HIIT<\/a> \u0648\u0647\u0648 \u0627\u062e\u062a\u0635\u0627\u0631 \u0644\u0640&nbsp; (High Intensity Interval Training)\u060c \u0648\u0642\u062f \u0644\u0627\u0642\u062a \u062a\u0644\u0643 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u0639\u0628\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0624\u062e\u0631\u064b\u0627 \u0628\u0633\u0628\u0628 \u0641\u0627\u0639\u0644\u064a\u062a\u0647\u0627 \u0641\u064a \u062d\u0631\u0642 \u0646\u0633\u0628\u0629 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u0646\u0638\u0631\u064b\u0627 \u0644\u0648\u062c\u0648\u062f \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0647\u0630\u0627 \u0627\u0644\u0645\u0635\u0637\u0644\u062d\u060c \u0641\u0642\u062f \u062a\u0643\u0648\u0646 \u0645\u0631\u062a\u0628\u0643\u064b\u0627 \u0628\u0639\u0636 \u0627\u0644\u0634\u064a\u0621 \u0628\u0634\u0623\u0646 \u0645\u0627\u0647\u064a\u0629 HIIT \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0630\u0627 \u0646\u0639\u0631\u0636 \u0644\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0623\u0647\u0645 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c \u0644\u0645\u0639\u0631\u0641\u062a\u0647 \u062d\u0648\u0644 HIIT \u0643\u0627\u0631\u062f\u064a\u0648.<\/p>\n\n\n\n<p><mark style=\"background-color:#fcb900\" class=\"has-inline-color\"><a href=\"https:\/\/bit.ly\/3qMKLeU\"><strong>\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/strong><\/a><br><a href=\"https:\/\/bit.ly\/3qMKLeU\"><strong>\u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong><\/a><strong>.<\/strong><\/mark><\/p>\n\n\n\n<h2>\u0645\u0627 \u0647\u0648 \u0627\u0644\u0647\u064a\u062a \u0643\u0627\u0631\u062f\u064a\u0648<\/h2>\n\n\n\n<ul><li>\u064a\u0631\u0645\u0632 \u0645\u0635\u0637\u0644\u062d<strong>HIIT \u0625\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0641\u0627\u0635\u0644 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629<\/strong>.<\/li><li>\u0644\u0627 \u064a\u062c\u0628 \u0628\u0627\u0644\u0636\u0631\u0648\u0631\u0629 \u0623\u0646 \u062a\u0641\u0643\u0631 \u0641\u064a HIIT \u0639\u0644\u0649 \u0623\u0646\u0647 \u0623\u0633\u0644\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0645\u062b\u0644 \u0627\u0644\u062c\u0631\u064a \u0623\u0648 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644.<\/li><li>\u062d\u064a\u062b&nbsp;\u064a\u0639\u062f \u0627\u0644\u0647\u064a\u062a \u0643\u0627\u0631\u062f\u064a\u0648 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0625\u0637\u0627\u0631 \u0639\u0645\u0644 \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0645\u0646 \u062e\u0644\u0627\u0644\u0647 \u0628\u0646\u0627\u0621 \u0623\u0646\u0638\u0645\u0629 \u0648\u062c\u062f\u0627\u0648\u0644 \u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u0644\u062a\u062f\u0631\u064a\u0628&nbsp;\u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0645\u062a\u0648\u0641\u0631\u0629 \u0648\u062a\u062c\u0631\u0628\u0629 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0648\u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0648\u0642\u062a \u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u064a\u0646.<\/li><li>\u0648\u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 <a rel=\"noreferrer noopener\" href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-hiit-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84\/\" target=\"_blank\">\u062a\u0645\u0627\u0631\u064a\u0646 hiit \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/a> \u0644\u0644\u062a\u062e\u0633\u064a\u0633.<\/li><li>\u0648\u0628\u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0630\u0644\u0643 \u0641\u0625\u0646 \u0627\u0644\u0634\u0626 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0648\u0627\u0644\u0645\u0634\u062a\u0631\u0643 \u0628\u064a\u0646 \u0643\u0644 \u0628\u0631\u0627\u0645\u062c &nbsp;HIIT \u0643\u0627\u0631\u062f\u064a\u0648  \u0647\u0648 \u0623\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u062a\u062a\u0636\u0645\u0646 \u062f\u0641\u0639\u0627\u062a \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0643\u062b\u0641\u0629 \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0645\u0639 \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u062a\u0639\u0627\u0641\u064a  \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629\u060c \u0648\u0645\u0646 \u0627\u0644\u0645\u062b\u064a\u0631 \u0644\u0644\u0627\u0647\u062a\u0645\u0627\u0645\u060c \u0623\u0646\u0647\u0627 \u0631\u0628\u0645\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u0643\u0641\u0627\u0621\u0629 \u0641\u064a \u0627\u0633\u062a\u063a\u0644\u0627\u0644 \u0627\u0644\u0648\u0642\u062a \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/li><\/ul>\n\n\n\n<h3>\u0645\u062f\u0629 \u0648\u0623\u0634\u0643\u0627\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a \u0643\u0627\u0631\u062f\u064a\u0648<\/h3>\n\n\n\n<ul><li>\u0639\u0627\u062f\u0629\u064b \u0645\u0627 \u062a\u0643\u0648\u0646 <strong>\u0645\u062f\u0629 \u062a\u0645\u0631\u064a\u0646 HIIT \u0645\u0646 10 \u0625\u0644\u0649 30 \u062f\u0642\u064a\u0642\u0629<\/strong> \u0648\u0628\u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0642\u0635\u0631 \u0645\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0641\u0642\u062f \u064a\u0646\u062a\u062c \u0639\u0646\u0647 \u0636\u0639\u0641 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u0627\u0644\u0634\u062f\u0629.<\/li><li>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0641\u0639\u0644\u064a \u0627\u0644\u0630\u064a \u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0624\u0647 \u0642\u062f \u064a\u062e\u062a\u0644\u0641 \u0645\u0646 \u0634\u062e\u0635 \u0644\u0622\u062e\u0631\u060c \u0648\u0644\u0643\u0646 \u064a\u062c\u0628&nbsp;\u0623\u0646 \u064a\u0634\u0645\u0644 \u0627\u0644\u0631\u0643\u0636 \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0623\u0648 \u0642\u0641\u0632 \u0627\u0644\u062d\u0628\u0644 \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u062e\u0631\u0649 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645.<\/li><li>\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0631\u064a\u0646 HIIT \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062f\u0631\u0627\u062c\u0629 \u062b\u0627\u0628\u062a\u0629 &nbsp;\u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0628\u0623\u0633\u0631\u0639 \u0645\u0627 \u064a\u0645\u0643\u0646  \u0645\u0639 \u0645\u0642\u0627\u0648\u0645\u0629 \u0639\u0627\u0644\u064a\u0629\u060c \u0645\u062a\u0628\u0648\u0639\u064b\u0627 \u0628\u0639\u062f\u0629 \u062f\u0642\u0627\u0626\u0642 \u0645\u0646 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0627\u0644\u0628\u0637\u064a\u0621 \u0648\u0627\u0644\u0633\u0647\u0644 \u0645\u0639 \u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0646\u062e\u0641\u0636\u0629\u060c \u0648\u062a\u0639\u062a\u0628\u0631 \u0647\u0630\u0647 \u062c\u0648\u0644\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 HIIT\u060c \u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0645\u0644 4-6 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0645\u0627\u062b\u0644\u0629&nbsp;\u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u062d\u062f.<\/li><li>\u0639\u0644\u064a\u0643 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u062a\u0639\u0644\u0645 \u062c\u064a\u062f\u064b\u0627 \u0623\u0646 \u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0645\u062d\u062f\u062f \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0630\u064a \u062a\u0645\u0627\u0631\u0633\u0647 \u0648\u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0633\u0648\u0641 \u064a\u062e\u062a\u0644\u0641 \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0630\u064a \u062a\u062e\u062a\u0627\u0631\u0647 \u0648\u0645\u062f\u0649 \u0634\u062f\u0629 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" width=\"1024\" height=\"320\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-1024x320.png\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0645\u0639 \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-8612\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-1536x480.png 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1.png 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h3><a href=\"https:\/\/blog.elcoach.me\/articles\/7-%d9%85%d9%86-%d8%a3%d9%87%d9%85-%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-hiit-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d9%88%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%a9\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a><\/h3>\n\n\n\n<p><strong>\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0648\u0632\u0646<\/strong><\/p>\n\n\n\n<ul><li>\u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0647\u064a\u062a \u0643\u0627\u0631\u062f\u064a\u0648 \u0641\u064a &nbsp;\u062d\u0631\u0642 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0641\u062a\u0631\u0629 \u0632\u0645\u0646\u064a\u0629 \u0642\u0635\u064a\u0631\u0629<\/li><li>\u0641\u0642\u062f \u0642\u0627\u0645\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0628\u0645\u0642\u0627\u0631\u0646\u0629&nbsp;\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u062d\u0631\u0648\u0642\u0629 \u062e\u0644\u0627\u0644 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT\u060c&nbsp;\u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644\u060c \u0648\u0627\u0644\u062c\u0631\u064a\u060c \u0648\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a\u060c \u0648\u0642\u062f \u0648\u062c\u062f \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u062a\u062d\u0631\u0642 25-30\u066a \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/li><li>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a\u062a \u0643\u0627\u0631\u062f\u064a\u0648 \u062a\u0633\u0645\u062d &nbsp;\u0644\u0643 \u0628\u062d\u0631\u0642 \u0646\u0641\u0633 \u0627\u0644\u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0639 \u0642\u0636\u0627\u0621 \u0648\u0642\u062a \u0623\u0642\u0644 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><\/ul>\n\n\n\n<p><strong>\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0644\u0633\u0627\u0639\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong><\/p>\n\n\n\n<ul><li>\u0623\u0648\u0636\u062d \u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0623\u0646 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u064a\u0643\u0648\u0646 \u0623\u0639\u0644\u0649 \u0644\u0633\u0627\u0639\u0627\u062a \u0628\u0639\u062f \u062a\u0645\u0631\u064a\u0646 HIIT .<\/li><li>\u0644\u0630\u0627 \u064a\u0639\u062f \u0645\u0646 \u0623\u0641\u0636\u0644 \u0623\u0633\u0627\u0644\u064a\u0628 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/li><\/ul>\n\n\n\n<p><strong>\u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong><\/p>\n\n\n\n<ul><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0641\u0627\u0639\u0644\u064a\u062a\u0647\u0627 \u0627\u0644\u0642\u0648\u064a\u0629 \u0641\u064a &nbsp;\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u062f\u0649 \u0628\u0639\u0636 \u0627\u0644\u0623\u0634\u062e\u0627\u0635.<\/li><li>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u064a\u0643\u0648\u0646 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0643\u062b\u0631 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u064b\u0627\u060c \u0648\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0643\u0648\u0646 &nbsp;\u062a\u0644\u0643 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u062c\u0630\u0639 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646<\/li><li>\u0648\u0642\u062f \u0623\u0648\u0636\u062d \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0627\u062d\u062a\u0645\u0627\u0644\u064a\u0629 &nbsp;\u0623\u0646 \u062a\u062d\u062f\u062b \u0627\u0644\u0632\u064a\u0627\u062f\u0627\u062a \u0641\u064a \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a  \u0644\u062f\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u0643\u0627\u0646\u0648\u0627 \u0623\u0642\u0644 \u0646\u0634\u0627\u0637\u064b\u0627 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0625\u0644\u0627 \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u0623\u0645\u0631 \u0628\u062d\u0627\u062c\u0629 \u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0629.<\/li><\/ul>\n\n\n\n<h4>\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0644\u062c\u0633\u0645<\/h4>\n\n\n\n<p><strong>\u062a\u062d\u0633\u064a\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0628\u0627\u0644\u062c\u0633\u0645<\/strong><\/p>\n\n\n\n<ul><li>\u0641\u0642\u062f \u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u0623\u062c\u0631\u0648\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629 4 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<br> \u0644\u0645\u062f\u0629 5 \u0623\u0633\u0627\u0628\u064a\u0639 \u062d\u0633\u0651\u0646\u0648\u0627 \u0645\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643\u0647\u0645 \u0644\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0628\u0646\u0633\u0628\u0629 9\u066a<\/li><li>\u0643\u0645\u0627 \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062e\u0631\u0649 \u0623\u0646 8 \u0623\u0633\u0627\u0628\u064a\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0627\u0644\u062b\u0627\u0628\u062a\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0623\u0648 HIIT \u0632\u0627\u062f\u062a \u0645\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0628\u062d\u0648\u0627\u0644\u064a 25\u066a \u0648\u0643\u0627\u0646 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u062a\u0645 \u0642\u0636\u0627\u0624\u0647 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u062e\u062a\u0644\u0641\u064b\u0627 \u0643\u062b\u064a\u0631\u064b\u0627 \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a 120 \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0645\u0642\u0627\u0628\u0644 60 \u062f\u0642\u064a\u0642\u0629 \u0641\u0642\u0637 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0645\u0646 HIIT.<\/li><li>\u0648\u0642\u062f \u0623\u0638\u0647\u0631\u062a &nbsp;\u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0625\u0636\u0627\u0641\u064a\u0629 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 HIIT \u0643\u0627\u0631\u062f\u064a\u0648 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0633\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646.<\/li><\/ul>\n\n\n\n<p><strong>\u062a\u0642\u0644\u064a\u0644 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645<\/strong><\/p>\n\n\n\n<ul><li>\u0623\u0634\u0627\u0631 \u0645\u0644\u062e\u0635 \u0644\u0640 50 \u062f\u0631\u0627\u0633\u0629 \u0623\u0646 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0644\u0627 \u062a\u0642\u0644\u0644 \u0641\u0642\u0637 \u0645\u0646 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645  \u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u064b\u0627 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629.<\/li><li>\u0644\u0630\u0627 \u0623\u0634\u0627\u0631 \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0644\u0627\u062d\u062a\u0645\u0627\u0644\u064a\u0629 \u0645\u0633\u0627\u0647\u0645\u0629 \u0627\u0644\u0647\u064a\u062a \u0643\u0627\u0631\u062f\u064a\u0648 \u0641\u064a \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u062f\u0627\u0621 \u0627\u0644\u0633\u0643\u0631\u0649 \u0645\u0646 \u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629.<\/li><li>\u0643\u0645\u0627 \u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u062a\u064a \u0623\u064f\u062c\u0631\u064a\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0623\u0635\u062d\u0627\u0621 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u062a\u0648\u0627\u062a\u0631 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0642\u062f \u064a\u0643\u0648\u0646 \u0642\u0627\u062f\u0631\u064b\u0627 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0644\u062f\u064a\u0647\u0645 &nbsp;\u0628\u0646\u0633\u0628\u0629 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629.<\/li><\/ul>\n\n\n\n<p><strong>\u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u062a\u0642\u0644\u064a\u0644 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0643\u062a\u0634\u0641 \u0628\u0639\u0636 \u0627\u0644\u0628\u0627\u062d\u062b\u064a\u0646 \u0623\u0646 \u062a\u0645\u0631\u064a\u0646 HIIT \u0642\u062f \u064a\u0642\u0644\u0644 \u0645\u0646 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u0627\u0644\u0634\u062f\u0629.<\/li><li>\u0643\u0645\u0627 \u062a\u0634\u064a\u0631 \u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0623\u0628\u062d\u0627\u062b&nbsp;\u0623\u0646\u0647 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u0636\u063a\u0637 \u0627\u0644\u062f\u0645<\/li><li>\u0644\u062f\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0633\u0645\u0646\u0629\u060c \u0644\u0643\u0648\u0646\u0647\u0645 \u0645\u0646 \u0627\u0644\u0641\u0626\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0634\u064a\u0639 \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0628\u0647\u0627.<\/li><\/ul>\n\n\n\n<p>\u0648\u0627\u0644\u0622\u0646 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 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\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u064a\u062f\u064a\u0648\u0647\u0627\u062a \u0627\u0644\u0645\u064f\u0631\u0641\u0642\u0629 \u0628\u0634\u0631\u062d \u0643\u0627\u0645\u0644 \u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629 \u0645\u0646\u0647 \u0648\u0628\u062f\u0627\u0626\u0644\u0647 \u0623\u064a\u0636\u064b\u0627\u060c \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0633\u0624\u0627\u0644 \u0627\u0644\u0643\u0648\u062a\u0634 \u0641\u064a \u0627\u0644\u0634\u0627\u062a \u0627\u0644\u0645\u0628\u0627\u0634\u0631 \u062f\u0627\u062e\u0644 \u0627\u0644\u062a\u0637\u0628\u064a\u0642 \u0639\u0646 \u0623\u064a \u0633\u0624\u0627\u0644 \u062a\u0631\u064a\u062f\u0647.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u0637\u0644\u0642 \u0645\u0635\u0637\u0644\u062d \u0627\u0644\u0647\u064a\u062a \u0643\u0627\u0631\u062f\u064a\u0648 \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062d\u062f\u0629 \u0627\u0644\u062a\u064a \u064a\u062a\u062e\u0644\u0644\u0647\u0627 \u0641\u062a\u0631\u0627\u062a \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0648\u064a\u0637\u0644\u0642 \u0639\u0644\u064a\u0647\u0627 \u0628\u0627\u0644\u0625\u0646\u062c\u0644\u064a\u0632\u064a\u0629 \u0645\u0635\u0637\u0644\u062d &nbsp;HIIT \u0648\u0647\u0648 \u0627\u062e\u062a\u0635\u0627\u0631 \u0644\u0640&nbsp; (High Intensity Interval Training)\u060c \u0648\u0642\u062f \u0644\u0627\u0642\u062a \u062a\u0644\u0643 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u0639\u0628\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0624\u062e\u0631\u064b\u0627 \u0628\u0633\u0628\u0628 \u0641\u0627\u0639\u0644\u064a\u062a\u0647\u0627 \u0641\u064a \u062d\u0631\u0642 \u0646\u0633\u0628\u0629 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u0646\u0638\u0631\u064b\u0627 \u0644\u0648\u062c\u0648\u062f \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0647\u0630\u0627 \u0627\u0644\u0645\u0635\u0637\u0644\u062d\u060c \u0641\u0642\u062f &#8230;<\/p>\n","protected":false},"author":15,"featured_media":11024,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[431,2159,430,622],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/\u0627\u0644\u0647\u064a\u062a-\u0643\u0627\u0631\u062f\u064a\u0648-2-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/10999"}],"collection":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/comments?post=10999"}],"version-history":[{"count":6,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/10999\/revisions"}],"predecessor-version":[{"id":11025,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/10999\/revisions\/11025"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/11024"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=10999"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=10999"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=10999"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}