- \n
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<\/p>\n\u062b\u0627\u0646\u064a\u0627: \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 (\u0627\u0644\u062d\u062f\u064a\u062f)<\/h3>\n
\u0623\u0647\u0645 \u0634\u064a\u0621 \u0641\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u0648 \u0627\u0644\u062a\u0648\u0642\u064a\u062a\u060c \u0644\u0623\u0646\u0647 \u0633\u064a\u062d\u062f\u062b \u0641\u0631\u0642\u0627\u060c \u0648\u0633\u062a\u0643\u0648\u0646 \u062d\u0635\u0635 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u063a\u0644\u0628 \u0641\u064a \u0648\u0642\u062a \u0627\u0644\u0639\u0635\u0631 \u0623\u0648 \u0628\u0627\u0644\u0644\u064a\u0644 \u0628\u062f\u0631\u064a\u060c \u0644\u062a\u0633\u0645\u062d \u0644\u062c\u0633\u0645\u0643 \u0623\u0646 \u064a\u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0623\u062b\u0646\u0627\u0621 \u0628\u0627\u0642\u064a \u0627\u0644\u064a\u0648\u0645\u060c \u0644\u0623\u0646\u0643 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0623\u0648\u0642\u0627\u062a \u0633\u062a\u0623\u0643\u0644 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0623\u0642\u0644. \u0648\u062d\u0627\u0648\u0644 \u062a\u0638\u0628\u0637 \u0648\u0642\u062a \u062a\u0645\u0631\u064a\u0646\u062a\u0643 \u062a\u0643\u0648\u0646 \u0641\u064a \u0623\u0648\u0644 \u0627\u0644\u0644\u064a\u0644 \u0628\u062f\u0631\u064a\u060c \u0627\u0644\u0645\u0641\u0631\u0648\u0636 \u064a\u0643\u0648\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0647\u0646\u0627\u0643 6 \u0633\u0627\u0639\u0627\u062a \u0628\u064a\u0646 \u062a\u0645\u0631\u064a\u0646\u062a\u0643 \u0648\u0648\u0642\u062a \u0627\u0644\u0646\u0648\u0645.<\/p>\n
\u0648\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0642\u062a\u060c \u0633\u062a\u0623\u0643\u0644 \u0643\u062b\u064a\u0631\u0627 \u0644\u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u062a\u062c\u062f\u064a\u062f \u0645\u062e\u0632\u0648\u0646 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646\u060c \u0648\u0625\u0630\u0627 \u0641\u0639\u0644\u062a \u0630\u0644\u0643 \u0641\u064a \u0648\u0642\u062a \u0645\u0628\u0643\u0631 \u0645\u0646 \u0627\u0644\u064a\u0648\u0645\u060c \u0644\u0646 \u062a\u062a\u0645 \u0639\u0645\u0644\u064a\u0629 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0628\u0627\u0642\u064a \u0627\u0644\u064a\u0648\u0645.<\/p>\n
\u0627\u0644\u0645\u0641\u0631\u0648\u0636 \u062a\u0643\u0648\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062d\u062f\u064a\u062f 3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0641\u064a \u0623\u064a\u0627\u0645 \u0645\u062a\u0641\u0627\u0648\u062a\u0629\u060c \u0645\u062b\u0644: \u0633\u0628\u062a\/\u0627\u062b\u0646\u064a\u0646\/\u0623\u0631\u0628\u0639\u0627\u0621. \u0648\u062a\u0645\u0631\u064a\u0646\u062a\u0643 \u0647\u062a\u062a\u0643\u0648\u0646 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u062b\u0642\u064a\u0644\u0629 \u0648\u0623\u0633\u0627\u0633\u064a\u0629\u060c \u0648\u062e\u0644\u064a\u0637 \u0628\u064a\u0646\u0647\u0645\u0627\u060c \u064a\u0639\u0646\u064a \u0644\u0627 \u062a\u0644\u0639\u0628 \u0641\u064a \u062d\u0635\u0629 \u0645\u0639\u064a\u0646\u0629 \u0630\u0631\u0627\u0639 \u0641\u0642\u0637\u060c \u0644\u0623\u0646\u0646\u0627 \u0646\u0631\u064a\u062f \u0623\u0646 \u062a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0628\u0646\u0627\u0626\u064a\u0629 \u0643\u062b\u064a\u0631\u0629\u060c \u0648\u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u064a\u0629 \u0623\u064a\u0636\u0627\u060c \u0644\u062a\u0641\u0647\u0645 \u0623\u0643\u062b\u0631 \u062c\u0647\u0632\u062a \u0644\u0643 \u0627\u0644\u062c\u062f\u0648\u0644 \u0627\u0644\u0630\u064a \u0633\u062a\u062a\u0628\u0639\u0647 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u06403 \u062d\u0635\u0635 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/p>\n
\u0623\u0648\u0644 \u062d\u0635\u0629 – \u064a\u0648\u0645 \u0627\u0644\u0627\u062b\u0646\u064a\u0646: \u0628\u0646\u0634 \u0648\u0636\u0647\u0631<\/h4>\n
- \n
- \u062a\u0645\u0631\u064a\u0646 Hang snatch
\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629<\/li>\n<\/ul>\n- \n
- \u0628\u0646\u0634 \u0645\u0633\u062a\u0648\u064a \u0628\u0627\u0644\u062f\u0645\u0628\u0644
\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629<\/li>\n<\/ul>\n- \n
- \u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0634 \u0639\u0627\u0644\u064a \u0628\u0627\u0644\u0628\u0627\u0631 (\u0642\u0628\u0636\u0629 \u0645\u062a\u0648\u0633\u0637\u0629)
\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629<\/li>\n<\/ul>\n- \n
- \u062a\u062c\u062f\u064a\u0641 \u0623\u0645\u0627\u0645\u064a \u0628\u0627\u0644\u0628\u0627\u0631 (\u0636\u0647\u0631)
\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629<\/li>\n<\/ul>\n- \n
- \u0645\u062a\u0648\u0627\u0632\u064a (\u0628\u0646\u0634)
\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629<\/li>\n<\/ul>\n- \n
- \u0639\u0642\u0644\u0629 (\u0642\u0628\u0636\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u060c \u0627\u0644\u0643\u0641 \u0644\u0644\u062f\u0627\u062e\u0644)
\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629<\/li>\n<\/ul>\n\u0627\u0644\u062d\u0635\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629 – \u0627\u0644\u0623\u0631\u0628\u0639\u0627\u0621: \u0631\u062c\u0644<\/h4>\n
- \n
- \u062a\u0645\u0631\u064a\u0646 Clean \u0644\u0644\u0631\u062c\u0644
\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629<\/li>\n<\/ul>\n- \n
- \u0627\u0633\u0643\u0648\u0627\u062a \u0628\u0627\u0644\u0628\u0627\u0631
\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629<\/li>\n<\/ul>\n- \n
- \u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0645\u0624\u062e\u0631\u0629 (\u0627\u0644\u0643\u0648\u0628\u0631\u064a)
\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629<\/li>\n<\/ul>\n- \n
- \u062a\u0645\u0631\u064a\u0646 \u0633\u0628\u0644\u064a\u062a \u0633\u0643\u0648\u0627\u062a
\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629<\/li>\n<\/ul>\n- \n
- \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u064a\u062a\u0629 \u0627\u0644\u0631\u0648\u0645\u0627\u0646\u064a\u0629
\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629<\/li>\n<\/ul>\n- \n
- \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0645\u0627\u0646\u0629 \u0628\u0627\u0644\u0628\u0627\u0631 (\u062a\u0642\u0641 \u0639\u0644\u0649 \u062d\u0627\u062c\u0629 \u0639\u0627\u0644\u064a\u0629)
\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629<\/li>\n<\/ul>\n\u0627\u0644\u062d\u0635\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629 – \u064a\u0648\u0645 \u0627\u0644\u062c\u0645\u0639\u0629: \u0643\u062a\u0641 \u0648\u062a\u0631\u0627\u0628\u064a\u0633 \u0648\u0630\u0631\u0627\u0639<\/h4>\n
- \n
- \u062a\u0645\u0631\u064a\u0646 Push press
\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629 (Jerk)<\/li>\n<\/ul>\n- \n
- \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u064a\u062a\u0629 \u0628\u0627\u0644\u0628\u0627\u0631
\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629<\/li>\n<\/ul>\n- \n
- \u062a\u0645\u0631\u064a\u0646 shrug \u0639\u0644\u0649 \u0627\u0644\u0633\u0645\u064a\u062b
\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629<\/li>\n<\/ul>\n- \n
- \u0631\u0641\u0631\u0641\u0629 \u0623\u0645\u0627\u0645\u064a \u0628\u0627\u0644\u062f\u0645\u0628\u0644
\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629<\/li>\n<\/ul>\n- \n
- \u062a\u0628\u0627\u062f\u0644 \u0628\u0627\u064a \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0639\u0644\u0649 \u0628\u0646\u0634 \u0639\u0627\u0644\u064a
\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629<\/li>\n<\/ul>\n- \n
- \u0645\u062a\u0648\u0627\u0632\u064a (\u062a\u0631\u0627\u064a)
\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629<\/li>\n<\/ul>\n\u0645\u0645\u0643\u0646 \u062a\u0623\u062f\u064a \u0645\u0646 4-6 \u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c \u0648\u0627\u0644\u0639\u062f\u0627\u062a \u0628\u064a\u0646 4-8\u060c \u0648\u0645\u0645\u0643\u0646 \u062a\u0644\u0639\u0628 \u0633\u0648\u0628\u0631 \u0625\u0630\u0627 \u0627\u0633\u062a\u0637\u0639\u062a. \u0627\u062c\u0639\u0644 \u062a\u0645\u0631\u064a\u0646\u0627\u062a\u0643 \u0645\u0643\u062b\u0641\u0629 \u0648\u062a\u0642\u064a\u0644\u0629 \u0648\u062a\u063a\u0637\u064a \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/p>\n
![\"\u0648\u062c\u0628\u0627\u062a](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/728x90Orange03.png\")
<\/a><\/p>\n\u062b\u0627\u0644\u062b\u0627: \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u064a\u0633\u0627\u0639\u062f \u0641\u064a\u00a0\u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h3>\n
\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0647\u0627\u0645 \u062c\u062f\u0627 \u0641\u064a \u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0645\u0639 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u060c \u0648\u0647\u0648 \u0645\u064f\u0642\u0633\u0645 \u0644\u0645\u0631\u062d\u0644\u062a\u064a\u0646: \u0623\u0648\u0644 \u0645\u0631\u062d\u0644\u0629 \u062c\u0631\u0639\u0629 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0642\u0644\u064a\u0644\u0629\u060c \u0648\u062c\u0631\u0639\u0629 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0631\u062a\u0641\u0639\u0629.<\/p>\n
\u0623\u0648\u0644\u0627: \u062c\u0631\u0639\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0642\u0644\u064a\u0644\u0629<\/strong><\/p>\n
- \n
- \u0627\u0644\u0645\u062f\u0629: \u0637\u0648\u0644 \u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0645\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0646\u0635\u0641 \u064a\u0648\u0645 \u0645\u0646 \u0623\u064a\u0627\u0645 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062d\u062f\u064a\u062f.<\/li>\n
- \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0633\u0639\u0631\u0627\u062a: \u0645\u0646 10-12 \u0645\u0631\u0629 \u0645\u0646 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643.<\/li>\n
- \u0646\u0633\u0628\u0629 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a: 50%\u0628\u0631\u0648\u062a\u064a\u0646 \u064830%\u062f\u0647\u0648\u0646 \u064820%\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/li>\n<\/ul>\n
\u062b\u0627\u0646\u064a\u0627\u064b \u062c\u0631\u0639\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0645\u0631\u062a\u0641\u0639\u0629<\/strong><\/p>\n
- \n
- \u0627\u0644\u0645\u062f\u0629: \u0641\u064a \u0623\u064a\u0627\u0645 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u062d\u062f\u064a\u062f \u0641\u0642\u0637 \u0645\u0646 \u0628\u062f\u0627\u064a\u0629 \u062d\u0635\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u063a\u0627\u064a\u0629 \u0648\u0642\u062a \u0627\u0644\u0646\u0648\u0645.<\/li>\n
- \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: \u0646\u0641\u0633 \u0643\u0645\u064a\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u0644\u0643\u0647\u0627 \u0641\u064a \u064a\u0648\u0645 \u0646\u0633\u0628\u0629 \u0633\u0639\u0631\u0627\u062a \u0642\u0644\u064a\u0644\u0629\u060c \u0648\u0644\u0643\u0646 \u064a\u062c\u0628 \u0627\u0633\u062a\u0647\u0644\u0627\u0643\u0647\u0627 \u0641\u064a \u0648\u0642\u062a \u0628\u064a\u0646 6-8 \u0633\u0627\u0639\u0627\u062a.<\/li>\n
- \u0646\u0633\u0628\u0629 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a: 20%\u0628\u0631\u0648\u062a\u064a\u0646 5%\u062f\u0647\u0648\u0646 75% \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/li>\n<\/ul>\n
\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062c\u0631\u0639\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a\/\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/strong><\/p>\n
- \n
- \u0627\u0644\u0645\u062f\u0629: \u0641\u064a \u0627\u0644\u0639\u0637\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u0629.<\/li>\n
- \u0646\u0633\u0628\u0629 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: \u0642\u062f \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 15 \u0645\u0631\u0629.<\/li>\n
- \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a: 50%\u0628\u0631\u0648\u062a\u064a\u0646 30% \u062f\u0647\u0648\u0646 20% \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/li>\n<\/ul>\n
\u0631\u0627\u0628\u0639\u0627: \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u064a\u0648\u0645\u064a:<\/h3>\n
- \n
- \u0627\u0644\u0633\u0628\u062a – \u0635\u0628\u0627\u062d\u0627\u064b \u0643\u0627\u0631\u062f\u064a\u0648\u060c \u0645\u0633\u0627\u0621\u064b \u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u062f\u064a\u062f.<\/li>\n
- \u0627\u0644\u0623\u062d\u062f – \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0641\u064a \u0623\u064a \u0648\u0642\u062a \u0645\u0646 \u0627\u0644\u064a\u0648\u0645.<\/li>\n
- \u0627\u0644\u0627\u062b\u0646\u064a\u0646 – \u0643\u0627\u0631\u062f\u064a\u0648 \u0635\u0628\u0627\u062d\u0627\u064b\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u062f\u064a\u062f \u0645\u0633\u0627\u0621\u064b.<\/li>\n
- \u0627\u0644\u062b\u0644\u0627\u062b\u0627\u0621 – \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0641\u064a \u0623\u064a \u0648\u0642\u062a.<\/li>\n
- \u0627\u0644\u0623\u0631\u0628\u0639\u0627\u0621 – \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0635\u0628\u0627\u062d\u0627\u064b \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u062f\u064a\u062f \u0645\u0633\u0627\u0621\u064b.<\/li>\n
- \u0627\u0644\u062e\u0645\u064a\u0633 – \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0643\u0627\u0631\u062f\u064a\u0648 \u0641\u064a \u0623\u064a \u0648\u0642\u062a \u0645\u0646 \u0627\u0644\u064a\u0648\u0645 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0633\u0639\u0631\u0627\u062a.<\/li>\n
- \u0627\u0644\u062c\u0645\u0639\u0629 – \u0631\u0627\u062d\u0629 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/li>\n<\/ul>\n
\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0635\u0628\u0627\u062d\u064a\u0629 \u0627\u062e\u062a\u064a\u0627\u0631\u064a\u0629 \u0648\u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0639\u0632\u064a\u0645\u0629 \u0643\u0644 \u0634\u062e\u0635.<\/p>\n
\u062e\u0627\u0645\u0633\u0627: \u0646\u0628\u0630\u0629 \u0645\u0646 \u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/h3>\n
\u064a\u0648\u0645 \u0627\u0644\u0623\u062d\u062f:<\/strong><\/h4>\n
\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u064a\u0643\u0648\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0622\u062e\u0631 \u0627\u0644\u0646\u0647\u0627\u0631 \u0623\u0648 \u0623\u0648\u0644 \u0627\u0644\u0644\u064a\u0644\u060c \u0633\u062a\u0644\u0639\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 HIIT \u0623\u0648 \u062c\u0631\u064a \u0628\u062e\u0637\u0648\u0627\u062a \u0633\u0631\u064a\u0639\u0629\u060c \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u062a\u0648\u0642\u064a\u062a \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0641\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u0644\u064a\u0633 \u0636\u0631\u0648\u0631\u064a\u0627 \u062c\u062f\u0627\u064b\u060c \u064a\u0642\u0644 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0641\u064a \u0648\u0642\u062a \u0627\u0644\u0644\u064a\u0644. \u0648\u0639\u0646\u062f\u0645\u0627 \u062a\u0644\u0639\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0643\u062b\u0641\u0629 \u0628\u0627\u0644\u0644\u064a\u0644\u060c \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u062d\u0641\u064a\u0632 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0628\u0646\u0633\u0628\u0629 \u062a\u0632\u064a\u062f \u0628\u0627\u0644\u062a\u062f\u0631\u064a\u062c \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 24 \u0633\u0627\u0639\u0629\u060c \u0648\u0628\u0639\u062f \u0630\u0644\u0643 \u062a\u0623\u062e\u0630 \u0645\u0634\u0631\u0648\u0628 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0639 \u0628\u0639\u0636 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0628\u062d\u064a\u062b \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0644\u0646\u0633\u0628\u0629 \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u064a\u0648\u0645\u064a\u0627\u064b.<\/p>\n
\u0628\u0645\u0627 \u0623\u0646 \u0627\u0644\u062c\u0633\u0645 \u064a\u0633\u062a\u062c\u064a\u0628 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0641\u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0628\u0639\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u0633\u062a\u0644\u0639\u0628 \u0641\u064a\u0647. \u0648\u0641\u064a \u0628\u0627\u0642\u064a \u0627\u0644\u0648\u0642\u062a \u0645\u0646 \u0627\u0644\u064a\u0648\u0645\u060c \u0627\u0644\u062c\u0633\u0645 \u064a\u0643\u0648\u0646 \u0641\u064a \u0639\u0645\u0644\u064a\u0629 \u0634\u062f\u064a\u062f\u0629 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646. \u0627\u0644\u0645\u0641\u0631\u0648\u0636 \u064a\u0643\u0648\u0646 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u063a\u0646\u064a \u0628\u0627\u0644\u0644\u062d\u0648\u0645 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0641\u064a \u062d\u0648\u0627\u0644\u064a \u0643\u0644 3 \u0633\u0627\u0639\u0627\u062a \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645.<\/p>\n
\u064a\u0648\u0645 \u0627\u0644\u0627\u062b\u0646\u064a\u0646:<\/strong><\/h4>\n
\u0641\u064a \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0639\u0627\u062f\u064a \u0627\u0644\u0645\u0641\u0631\u0648\u0636 \u0647\u062a\u0644\u0639\u0628 \u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0635\u0628\u062d \u0644\u0645\u062f\u0629 \u0637\u0648\u064a\u0644\u0629 \u062d\u0648\u0627\u0644\u064a 40 \u062f\u0642\u064a\u0642\u0629\u060c \u064a\u0639\u0646\u064a \u0645\u0645\u0643\u0646 \u0645\u062b\u0644\u0627\u064b \u062a\u0645\u0634\u064a \u0639\u0644\u0649 \u062a\u0631\u064a\u062f \u0645\u064a\u0644 \u0628\u0627\u0646\u062d\u0646\u0627\u0621 \u0628\u0633\u064a\u0637 Inclined \u0648\u0628\u062e\u0637\u0648\u0629 \u0644\u064a\u0633\u062a \u0633\u0631\u064a\u0639\u0629 \u062c\u062f\u0627 \u0644\u062f\u0631\u062c\u0629 \u0623\u0646\u0647\u0627 \u062a\u0646\u0647\u0643\u0643\u060c \u0644\u0643\u0646 \u062a\u0643\u0648\u0646 \u0643\u0627\u0641\u064a\u0629 \u062a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u0635\u0639\u0648\u0628\u0629 \u0625\u0630\u0627 \u062a\u062d\u062f\u062b\u062a \u0645\u062b\u0644\u0627\u064b. \u0628\u0639\u062f \u0630\u0644\u0643 \u062a\u0646\u0627\u0648\u0644 \u0645\u0634\u0631\u0648\u0628 \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0627\u0631\u0628. \u062a\u0643\u0648\u0646 \u0646\u0633\u0628\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0623\u0642\u0644 \u0645\u0646 \u0623\u064a\u0627\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0627\u0644\u0633\u0627\u0628\u0642\u0629\u060c \u0645\u0645\u0643\u0646 20 \u062c\u0631\u0627\u0645 \u0645\u062b\u0644\u0627\u064b \u0648\u0643\u0644\u0645\u0627 \u0632\u0627\u062f\u062a \u0645\u062f\u0629 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u064a\u0621\u060c \u0642\u0644 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0646\u0638\u0627\u0645 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646.<\/p>\n
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<\/p>\n\u0627\u0644\u062f\u0644\u064a\u0644 \u0639\u0644\u0649 \u0641\u0639\u0627\u0644\u064a\u0629 \u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645:<\/h3>\n
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\u0633\u0627\u062f\u0633\u0627: \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a:<\/h3>\n
\u0631\u063a\u0645 \u0623\u0646 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0644\u064a\u0633\u062a \u0636\u0631\u0648\u0631\u064a\u0629 \u0641\u064a \u0628\u0631\u0646\u0627\u0645\u062c\u0646\u0627\u060c \u0644\u0643\u0646\u0647\u0627 \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f \u0644\u0647\u0627 \u0641\u0627\u0626\u062f\u0629\u060c \u0648\u0644\u064a\u0633\u062a \u0623\u064a \u0645\u0643\u0645\u0644\u0627\u062a\u060c \u0647\u0646\u0627\u0643 \u0623\u0646\u0648\u0627\u0639 \u0645\u0639\u064a\u0646\u0629 \u0641\u0642\u0637 \u0645\u0646\u0647\u0627.<\/p>\n
![\"\u0643\u0645\u0627\u0644](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u0643\u0645\u0627\u0644-\u0627\u0644\u0623\u062c\u0633\u0627\u0645-\u0648\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a.jpg\")
<\/p>\n\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0645\u0641\u064a\u062f\u0629:<\/strong><\/p>\n
- \n
- \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/a> – \u0645\u062b\u0644 \u0648\u0627\u064a \u0647\u064a\u062f\u0631\u0648\u0633\u0644\u064a\u062a (Whey hydrolysate) \u0628\u0639\u062f \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0648\u0623\u064a\u0636\u0627 \u0625\u0630\u0627 \u062e\u0644\u0637\u062a \u0648\u0627\u064a \u0645\u0639 \u0643\u0627\u0632\u064a\u0646 \u062a\u0633\u062a\u062e\u062f\u0645\u0647 \u0623\u062b\u0646\u0627\u0621 \u0648\u0642\u062a \u0627\u0644\u0631\u0627\u062d\u0629 \u064a\u0643\u0648\u0646 \u0645\u0645\u062a\u0627\u0632 \u062c\u062f\u0627\u064b.<\/li>\n
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- \u0645\u0645\u0643\u0646 \u062a\u0633\u062a\u062e\u062f\u0645 BCAAs\/Glutamine \u0642\u0628\u0644 \u0648\u0623\u062b\u0646\u0627\u0621 \u0648\u0628\u0639\u062f \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0648\u0627\u0644\u0640HIIT \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062d\u062f\u064a\u062f.<\/li>\n
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![\"\u0648\u062c\u0628\u0627\u062a](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-03.png\")
<\/a><\/p>\n<\/p>\n
\u0627\u0644\u0645\u0635\u062f\u0631 : Bodybuilding<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"
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- \u062a\u0645\u0631\u064a\u0646 Push press
- \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0645\u0627\u0646\u0629 \u0628\u0627\u0644\u0628\u0627\u0631 (\u062a\u0642\u0641 \u0639\u0644\u0649 \u062d\u0627\u062c\u0629 \u0639\u0627\u0644\u064a\u0629)
- \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u064a\u062a\u0629 \u0627\u0644\u0631\u0648\u0645\u0627\u0646\u064a\u0629
- \u062a\u0645\u0631\u064a\u0646 \u0633\u0628\u0644\u064a\u062a \u0633\u0643\u0648\u0627\u062a
- \u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0645\u0624\u062e\u0631\u0629 (\u0627\u0644\u0643\u0648\u0628\u0631\u064a)
- \u0627\u0633\u0643\u0648\u0627\u062a \u0628\u0627\u0644\u0628\u0627\u0631
- \u062a\u0645\u0631\u064a\u0646 Clean \u0644\u0644\u0631\u062c\u0644
- \u0639\u0642\u0644\u0629 (\u0642\u0628\u0636\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u060c \u0627\u0644\u0643\u0641 \u0644\u0644\u062f\u0627\u062e\u0644)
- \u0645\u062a\u0648\u0627\u0632\u064a (\u0628\u0646\u0634)
- \u062a\u062c\u062f\u064a\u0641 \u0623\u0645\u0627\u0645\u064a \u0628\u0627\u0644\u0628\u0627\u0631 (\u0636\u0647\u0631)
- \u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0634 \u0639\u0627\u0644\u064a \u0628\u0627\u0644\u0628\u0627\u0631 (\u0642\u0628\u0636\u0629 \u0645\u062a\u0648\u0633\u0637\u0629)
- \u0628\u0646\u0634 \u0645\u0633\u062a\u0648\u064a \u0628\u0627\u0644\u062f\u0645\u0628\u0644
- \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062d\u062f\u064a\u062f:<\/strong> \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0643\u0627\u0641\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u0648\u0642\u064a\u062a \u0647\u0646\u0627 \u0647\u0627\u0645\u060c \u062d\u0627\u0648\u0644 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062a\u0645\u0631\u064a\u0646\u0643 \u062e\u0644\u0627\u0644 \u0648\u0642\u062a \u0627\u0644\u0639\u0635\u0631 \u062a\u0642\u0631\u064a\u0628\u0627\u060c \u0648\u062a\u0643\u0648\u0646 \u0647\u0646\u0627\u0643 6 \u0633\u0627\u0639\u0627\u062a \u0628\u064a\u0646 \u0645\u0639\u0627\u062f \u062a\u062f\u0631\u064a\u0628\u0643 \u0648\u0645\u0639\u0627\u062f \u0646\u0648\u0645\u0643 \u0644\u064a\u0644\u0627.<\/li>\n