{"id":13873,"date":"2023-04-30T00:24:20","date_gmt":"2023-04-29T22:24:20","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=13873"},"modified":"2023-04-30T00:24:21","modified_gmt":"2023-04-29T22:24:21","slug":"%d9%85%d8%a7-%d9%87%d9%8a-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%aa%d8%a7%d8%a8%d8%a7%d8%aa%d8%a7-%d9%88%d9%81%d9%88%d8%a7%d8%a6%d8%af%d9%87%d8%a7%d8%9f","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%85%d8%a7-%d9%87%d9%8a-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%aa%d8%a7%d8%a8%d8%a7%d8%aa%d8%a7-%d9%88%d9%81%d9%88%d8%a7%d8%a6%d8%af%d9%87%d8%a7%d8%9f\/","title":{"rendered":"\u0645\u0627 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0627\u0628\u0627\u062a\u0627 \u0648\u0641\u0648\u0627\u0626\u062f\u0647\u0627\u061f"},"content":{"rendered":"\n<p><strong>\u062a\u0627\u0628\u0627\u062a\u0627<\/strong> \u0647\u0648 \u0646\u0648\u0639 \u0645\u0646 <a 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\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 HIIT<\/a> \u0627\u0644\u062a\u064a \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0623\u0643\u0628\u0631 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0641\u064a \u0641\u062a\u0631\u0629 \u0632\u0645\u0646\u064a\u0629 \u0642\u0635\u064a\u0631\u0629\u060c<br>\u064a\u062a\u0636\u0645\u0646 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646\u060c \u062b\u0645\u0627\u0646\u064a \u062c\u0648\u0644\u0627\u062a \u0645\u0646 20 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0634\u0627\u0642\u0629 \u062a\u0644\u064a\u0647\u0627 10 \u062b\u0648\u0627\u0646\u064d \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629\u060c<br>\u062a\u0627\u0628\u0639 \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0644\u0625\u0644\u0642\u0627\u0621 \u0646\u0638\u0631\u0629 \u0639\u0644\u0649 \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 Tabata \u0648\u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646\u0647\u0627 \u0648\u0628\u064a\u0646 HIIT.<\/p>\n\n\n\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><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\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><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><\/p>\n\n\n\n<h2>\u0645\u0627 \u0645\u0639\u0646\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0627\u0628\u0627\u062a\u0627 \u061f<\/h2>\n\n\n\n<p>\u062a\u0634\u0645\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 Tabata \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 \u0627\u0644\u0622\u062a\u064a:<\/p>\n\n\n\n<ul><li>squats<\/li><li>lunges<\/li><li>Push-ups<\/li><li>High knees\/running in place<\/li><li>Skate lunges<\/li><li>Mountain climbers<\/li><li>Burpees<\/li><li>Squat jumps<\/li><li>Jumping jacks<\/li><li>Crunches<\/li><\/ul>\n\n\n\n<p>\u0639\u0644\u064a\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062b\u0645\u0627\u0646\u064a \u062c\u0648\u0644\u0627\u062a \u0645\u0646 20 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062a\u0644\u064a\u0647\u0627 10 \u062b\u0648\u0627\u0646\u064d \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0641\u064a \u0643\u0644 \u062a\u0645\u0631\u064a\u0646.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" width=\"1024\" height=\"533\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-1024x533.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-13905\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-1024x533.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-300x156.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-768x400.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-1536x800.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h3>\u0645\u0627 \u0647\u064a \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0627\u0628\u0627\u062a\u0627\u061f<\/h3>\n\n\n\n<ul><li>\u064a\u0642\u062f\u0645 \u062a\u062f\u0631\u064a\u0628 \u062a\u0627\u0628\u0627\u062a\u0627 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f\u060c \u0645\u062b\u0644 \u0627\u0644\u0622\u062a\u064a:<\/li><li><strong>\u064a\u0645\u0646\u062d\u0643 \u0623\u0642\u0635\u0649 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u0627\u0644\u0642\u0644\u0628\u064a\u0629.<\/strong><\/li><li><strong>\u064a\u0639\u0632\u0632 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/strong><\/li><li><strong>\u064a\u0648\u0641\u0631 \u0627\u0644\u0648\u0642\u062a.<\/strong><\/li><li><strong>\u064a\u0639\u0632\u0632 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629.<\/strong><\/li><li><strong>\u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/strong><\/li><li><strong>\u064a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628.<\/strong><\/li><\/ul>\n\n\n\n<p>\u0643\u0645\u0627 \u0623\u0648\u0636\u062d\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0627\u0644\u062a\u064a \u0623\u062c\u0631\u064a\u062a \u0639\u0627\u0645 2013\u060c \u0623\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u0623\u062c\u0631\u0648\u0627 \u062c\u0644\u0633\u0629 Tabata \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0636\u0645\u0646\u062a \u0645\u062d\u0645\u0648\u0639\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u064a\u0648\u0645\u062a\u0631\u064a\u0629 \u0642\u062f \u062d\u0633\u0646\u0648\u0627 \u0642\u062f\u0631\u0629 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633\u064a\u0629\u060c \u0643\u0645\u0627 \u062a\u0645\u0643\u0646\u0648\u0627 \u0645\u0646 \u062d\u0631\u0642 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0645\u0639\u062f\u0644 \u0627\u0644\u0645\u0639\u062a\u0627\u062f \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0627\u062f\u064a\u0629.<\/p>\n\n\n\n<h4>\u0645\u0627 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0627\u0644\u0647\u064a\u062a \u0648\u0627\u0644\u062a\u0627\u0628\u0627\u062a\u0627\u061f<\/h4>\n\n\n\n<ul><li><strong>\u062a\u0627\u0628\u0627\u062a\u0627 \u0647\u0648 <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\u0644\u0643\u0646 \u0644\u064a\u0633 \u0643\u0644 HIIT \u0647\u0648 Tabata.<\/strong><\/li><li>\u0648\u0642\u062f \u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 Tabata \u0647\u064a \u0641\u064a \u0627\u0644\u0623\u0633\u0627\u0633 \u0646\u0633\u062e\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0634\u062f\u0629 \u0645\u0646 HIIT\u060c<br>\u00a0\u0645\u0639 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0623\u0642\u0635\u0631 \u0648\u0623\u0643\u062b\u0631 \u0635\u0631\u0627\u0645\u0629.<\/li><li>\u0628\u064a\u0646\u0645\u0627 \u062a\u0648\u0641\u0631 \u0644\u0643 \u0625\u062c\u0631\u0627\u0621\u0627\u062a HIIT \u0645\u0632\u064a\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629\u060c \u0643\u0645\u0627 \u062a\u063a\u0637\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0627\u0644\u062a\u064a \u062a\u0646\u0637\u0648\u064a \u0639\u0644\u0649 \u0641\u062a\u0631\u0629 \u0639\u0645\u0644 \u062a\u0644\u064a\u0647\u0627 \u0641\u062a\u0631\u0629 \u0631\u0627\u062d\u0629\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0641\u062a\u0631\u0629 \u0627\u0644\u0639\u0645\u0644 \u0648\u0642\u062a\u064b\u0627 \u0645\u062d\u062f\u062f\u064b\u0627 \u0623\u0648 \u0639\u062f\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a\u060c \u0648\u062e\u0644\u0627\u0644 \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0628\u0630\u0644 \u0642\u0635\u0627\u0631\u0649 \u062c\u0647\u062f\u0643\u060c \u062d\u062a\u0649 \u062a\u0635\u0644 \u0625\u0644\u0649 \u062d\u062f \u0627\u0644\u062a\u0639\u0628.<\/li><li>\u0642\u062f \u062a\u062e\u062a\u0644\u0641 \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0644\u0643\u0646 \u0639\u0627\u062f\u0629 \u0645\u0627 \u062a\u0633\u062a\u0645\u0631 \u0643\u0644 \u0641\u062a\u0631\u0629 \u0645\u0646 2 \u0625\u0644\u0649 3 \u062f\u0642\u0627\u0626\u0642 \u0648\u064a\u0633\u062a\u0645\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0623\u0643\u0645\u0644\u0647 \u0645\u0646 20 \u0625\u0644\u0649 40 \u062f\u0642\u0627\u0626\u0642.<\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0630\u0644\u0643 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u062a\u062e\u062f\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0623\u0648 \u062f\u0631\u0627\u062c\u0629 \u062b\u0627\u0628\u062a\u0629 \u0623\u0648 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a.<\/li><li>\u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0639\u062f\u0627\u062a \u0645\u062b\u0644 kettlebell \u0623\u0648 \u062d\u0628\u0644 \u0627\u0644\u0642\u0641\u0632 \u0623\u0648 \u0627\u0644\u062f\u0645\u0628\u0644.<\/li><li>Tabata \u0647\u0648 \u0646\u0648\u0639 \u0645\u0646 HIIT &#8211; \u0642\u0633\u0645 \u0641\u0631\u0639\u064a \u0648\u0627\u062d\u062f \u0641\u0642\u0637 \u062a\u062d\u062a \u0645\u0638\u0644\u0629 \u0648\u0627\u0633\u0639\u0629 \u0645\u0646 \u0637\u0631\u0642 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629.<\/li><li>\u0648\u0647\u0648 \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u062a\u0645\u0631\u064a\u0646 \u064a\u062a\u0643\u0648\u0646 \u0645\u0646 \u062b\u0645\u0627\u0646\u064a \u062c\u0648\u0644\u0627\u062a \u0645\u0646 20 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0639\u0645\u0644 \u0628\u0623\u0642\u0635\u0649 \u062c\u0647\u062f\u060c \u062a\u0644\u064a\u0647\u0627 10 \u062b\u0648\u0627\u0646\u064d \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629.<\/li><li>\u062a\u0645 \u062a\u0633\u0645\u064a\u0629 \u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0633\u0645 \u0627\u0644\u0628\u0627\u062d\u062b \u0625\u064a\u0632\u0648\u0645\u064a \u062a\u0627\u0628\u0627\u062a\u0627\u060c \u0627\u0644\u0630\u064a \u0627\u0643\u062a\u0634\u0641 \u0641\u0648\u0627\u0626\u062f \u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0647\u0630\u0647 \u0641\u064a \u0639\u0627\u0645 1996\u060c \u0641\u064a \u062f\u0631\u0627\u0633\u062a\u0647\u060c \u0641\u0642\u062f \u0648\u062c\u062f \u0623\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0632\u0627\u062f\u0648\u0627 \u0645\u0646 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0644\u0640 VO2 \u0648\u062d\u0633\u0646\u0648\u0627 \u0642\u062f\u0631\u062a\u0647\u0645 \u0627\u0644\u0644\u0627\u0647\u0648\u0627\u0626\u064a\u0629\u060c \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 Tabata \u062e\u0645\u0633\u0629 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0644\u0645\u062f\u0629 \u0633\u062a\u0629 \u0623\u0633\u0627\u0628\u064a\u0639\u060c \u0648\u0644\u0645 \u064a\u0638\u0647\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u062d\u0633\u0646 \u0641\u064a \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u0623\u062c\u0631\u0648\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0637\u0648\u0644 \u0628\u0648\u062a\u064a\u0631\u0629 \u0623\u0642\u0644 \u0643\u062b\u0627\u0641\u0629.<\/li><\/ul>\n\n\n\n<h5>\u0643\u0645 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u064a\u062d\u0631\u0642 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0627\u0628\u0627\u062a\u0627\u061f<\/h5>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/tabata-1568733998-1.jpg\" alt=\"\u062a\u0627\u0628\u0627\u062a\u0627\" class=\"wp-image-13875\" width=\"684\" height=\"344\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/tabata-1568733998-1.jpg 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/tabata-1568733998-1-300x151.jpg 300w\" sizes=\"(max-width: 684px) 100vw, 684px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0623\u0638\u0647\u0631\u062a \u0628\u0639\u0636 \u0627\u0644\u0623\u062f\u0644\u0629 \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u0623\u0646 \u062a\u062f\u0631\u064a\u0628 <strong>\u062a\u0627\u0628\u0627\u062a\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0631\u0642 \u0645\u0627 \u064a\u0635\u0644 \u0625\u0644\u0649 15 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u062f\u0642\u064a\u0642\u0629\u060c \u0623\u0648 400 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0646\u0635\u0641 \u0633\u0627\u0639\u0629.<\/strong><\/li><li>\u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u062a\u062f\u0631\u064a\u0628 Tabata \u0623\u062d\u062f \u0623\u0633\u0631\u0639 \u0627\u0644\u0637\u0631\u0642 \u0644\u062a\u0639\u0632\u064a\u0632 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/li><li>\u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0646\u0639\u0631\u0636 \u0644\u0643 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u062d\u0631\u0642\u0647\u0627\u060c \u0628\u0646\u0627\u0621 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0648\u0642\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/li><\/ul>\n\n\n\n<p>\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 = 55 \u0643\u064a\u0644\u0648 \u062c\u0631\u0627\u0645<\/p>\n\n\n\n<ul><li>5 \u062f\u0642\u0627\u0626\u0642 &#8211; 45 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/li><li>10 \u062f\u0642\u0627\u0626\u0642 &#8211; 91 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/li><li>20 \u062f\u0642\u064a\u0642\u0629 &#8211; 181 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/li><li>30 \u062f\u0642\u064a\u0642\u0629 &#8211; 272 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/li><li>60 \u062f\u0642\u064a\u0642\u0629 &#8211; 544 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/li><\/ul>\n\n\n\n<p>\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 = 68 \u0643\u064a\u0644\u0648 \u062c\u0631\u0627\u0645<\/p>\n\n\n\n<ul><li>5 \u062f\u0642\u0627\u0626\u0642 &#8211; 57 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/li><li>10 \u062f\u0642\u0627\u0626\u0642 &#8211; 113 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/li><li>20 \u062f\u0642\u064a\u0642\u0629 &#8211; 227 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/li><li>30 \u062f\u0642\u064a\u0642\u0629 &#8211; 340 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/li><li>60 \u062f\u0642\u064a\u0642\u0629 &#8211; 680 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/li><\/ul>\n\n\n\n<p>\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 = 90 \u0643\u064a\u0644\u0648 \u062c\u0631\u0627\u0645<\/p>\n\n\n\n<ul><li>5 \u062f\u0642\u0627\u0626\u0642 &#8211; 76 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/li><li>10 \u062f\u0642\u0627\u0626\u0642 &#8211; 151 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/li><li>20 \u062f\u0642\u064a\u0642\u0629 &#8211; 302 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/li><li>30 \u062f\u0642\u064a\u0642\u0629 &#8211; 454 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/li><li>60 \u062f\u0642\u064a\u0642\u0629 &#8211; 907 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629<\/li><\/ul>\n\n\n\n<p>\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 = 113 \u0643\u064a\u0644\u0648 \u062c\u0631\u0627\u0645<\/p>\n\n\n\n<ul><li>5 \u062f\u0642\u0627\u0626\u0642 &#8211; 94 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/li><li>10 \u062f\u0642\u0627\u0626\u0642 &#8211; 189 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/li><li>20 \u062f\u0642\u064a\u0642\u0629 &#8211; 378 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/li><li>30 \u062f\u0642\u064a\u0642\u0629 &#8211; 567 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/li><li>60 \u062f\u0642\u064a\u0642\u0629 &#8211; 1134 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0627\u0628\u0627\u062a\u0627 \u0647\u0648 \u0646\u0648\u0639 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0627\u0644\u062a\u064a \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0623\u0643\u0628\u0631 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0641\u064a \u0641\u062a\u0631\u0629 \u0632\u0645\u0646\u064a\u0629 \u0642\u0635\u064a\u0631\u0629\u060c\u064a\u062a\u0636\u0645\u0646 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646\u060c \u062b\u0645\u0627\u0646\u064a \u062c\u0648\u0644\u0627\u062a \u0645\u0646 20 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0634\u0627\u0642\u0629 \u062a\u0644\u064a\u0647\u0627 10 \u062b\u0648\u0627\u0646\u064d \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629\u060c\u062a\u0627\u0628\u0639 \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0644\u0625\u0644\u0642\u0627\u0621 \u0646\u0638\u0631\u0629 \u0639\u0644\u0649 \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 Tabata \u0648\u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646\u0647\u0627 \u0648\u0628\u064a\u0646 HIIT. \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 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":13903,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[2730,2729,2728,2731],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/\u0645\u0627-\u0647\u064a-\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0627\u0628\u0627\u062a\u0627-\u0648\u0641\u0648\u0627\u0626\u062f\u0647\u0627-5-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/13873"}],"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=13873"}],"version-history":[{"count":7,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/13873\/revisions"}],"predecessor-version":[{"id":13910,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/13873\/revisions\/13910"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/13903"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=13873"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=13873"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=13873"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}