{"id":3747,"date":"2020-12-30T11:00:02","date_gmt":"2020-12-30T09:00:02","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=3747"},"modified":"2023-04-11T03:37:47","modified_gmt":"2023-04-11T01:37:47","slug":"%d9%83%d8%b1%d9%88%d8%b3-%d9%81%d9%8a%d8%aa","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%83%d8%b1%d9%88%d8%b3-%d9%81%d9%8a%d8%aa\/","title":{"rendered":"\u062f\u0644\u064a\u0644\u0643 \u0644\u0641\u0647\u0645 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0643\u0631\u0648\u0633 \u0641\u064a\u062a \u0648\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646\u0647\u0627"},"content":{"rendered":"

\u0641\u064a \u0627\u0644\u0633\u0646\u0648\u0627\u062a \u0627\u0644\u0639\u0634\u0631 \u0627\u0644\u0645\u0627\u0636\u064a\u0629\u060c \u062a\u062d\u0648\u0644\u062a \u0643\u0631\u0648\u0633 \u0641\u064a\u062a \u0625\u0644\u0649 \u0638\u0627\u0647\u0631\u0629 \u062a\u062f\u0631\u064a\u0628\u064a\u0629. \u0648\u062a\u0646\u062a\u0634\u0631 \u0627\u0644\u0622\u0646 \u0635\u0627\u0644\u0627\u062a \u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u062e\u0635\u0635\u0629 \u0644\u0644\u0643\u0631\u0648\u0633 \u0641\u064a\u062a \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0639\u0627\u0644\u0645 \u062a\u0642\u0631\u064a\u0628\u0627\u060c \u0644\u0630\u0627 \u0623\u0635\u0628\u062d \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0645\u0643\u0627\u0646 \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0633\u0647\u0644 \u0645\u0646 \u0623\u064a \u0648\u0642\u062a \u0645\u0636\u0649\u060c \u062e\u0635\u0648\u0635\u0627 \u0623\u0646 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0643\u0631\u0648\u0633 \u0641\u064a\u062a \u0644\u0627 \u064a\u0645\u0643\u0646 \u0625\u0646\u0643\u0627\u0631\u0647\u0627.<\/p>\n

\u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0646\u064f\u0634\u0631\u062a \u0641\u064a \u0645\u062c\u0644\u0629 \u0623\u0628\u062d\u0627\u062b \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0643\u064a\u0641\u060c \u0648\u062c\u062f\u062a \u0623\u0646\u0647 \u0628\u0639\u062f \u0639\u0634\u0631\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u0645\u0646 CrossFit\u060c \u062a\u0645\u0643\u0646 \u0627\u0644\u0645\u062a\u062f\u0631\u0628\u0648\u0646 \u0645\u0646 \u0631\u0641\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0648\u062a\u0645\u0643\u0646 \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 VO2 (the maximum amount of oxygen) \u0648\u062a\u0642\u0644\u064a\u0644 \u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/p>\n

\u062a\u0645\u0631\u064a\u0646 \u0643\u0631\u0648\u0633 \u0641\u064a\u062a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062c\u0639\u0644\u0643 \u0623\u0642\u0648\u0649 \u0648\u0623\u0643\u062b\u0631 \u0631\u0634\u0627\u0642\u0629 \u0648\u0623\u0643\u062b\u0631 \u0644\u064a\u0627\u0642\u0629\u060c \u0641\u0644\u0645\u0627\u0630\u0627 \u064a\u0648\u062c\u062f \u0631\u0627\u0641\u0636\u0648\u0646 \u0623\u0648 \u0645\u0639\u0627\u0631\u0636\u0648\u0646 \u0644\u0647\u061f \u0627\u0644\u0627\u062a\u0647\u0627\u0645\u0627\u062a \u0628\u0623\u0646 \u062a\u062f\u0631\u064a\u0628 CrossFit \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062a\u0631\u0643\u0643 \u0639\u0631\u0636\u0629 \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f \u064a\u0648\u0642\u0641 \u0628\u0639\u0636 \u0627\u0644\u0623\u0634\u062e\u0627\u0635\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u062e\u0644\u0637 \u0627\u0644\u0628\u0639\u0636 \u0627\u0644\u0622\u062e\u0631 \u0628\u064a\u0646 \u0643\u0631\u0648\u0633 \u0641\u064a\u062a \u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u0643\u0631\u0648\u0633 \u0641\u064a\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u062a\u0646\u0627\u0641\u0633\u064a\u0629\u060c \u0648\u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0628\u0627\u0633\u0645 \u0623\u0644\u0639\u0627\u0628 CrossFit.<\/p>\n

\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<\/a><\/strong>
\n \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.<\/a><\/strong><\/p>\n

\u0645\u0627 \u0647\u0648 \u0645\u0639\u0646\u0649 \u0643\u0631\u0648\u0633 \u0641\u064a\u062a<\/h2>\n

\u062a\u0639\u062f \u0644\u0639\u0628\u0629 CrossFit \u0637\u0631\u064a\u0642\u0629 \u0644\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u0648\u0631\u064a\u0627\u0636\u0629 \u062a\u0646\u0627\u0641\u0633\u064a\u0629\u060c \u062a\u062a\u0636\u0645\u0646 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0642\u0644\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629\u060c \u0648\u062e\u0637\u0629 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646. \u064a\u0633\u062a\u0631\u0634\u062f \u0628\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u062e\u0645\u0633\u0629 \u0645\u0628\u0627\u062f\u0626 \u0635\u0645\u0645\u0647\u0627 \u0627\u0644\u0645\u0624\u0633\u0633 Navy SEAL \u060c Greg Glassman.<\/p>\n

\u0627\u0644\u0645\u0628\u0627\u062f\u0626 \u0627\u0644\u062a\u0648\u062c\u064a\u0647\u064a\u0629 \u0627\u0644\u062e\u0645\u0633\u0629 \u0644\u0640 CrossFit \u0647\u064a:<\/strong><\/p>\n

    \n
  1. \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0644\u062d\u0648\u0645\u060c \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a\u060c \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a\u060c \u0648\u0627\u0644\u0628\u0630\u0648\u0631\u060c \u0648\u0628\u0639\u0636 \u0627\u0644\u0641\u0627\u0643\u0647\u0629\u060c \u0648\u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627 \u0648\u0628\u062f\u0648\u0646 \u0633\u0643\u0631. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0646\u0627\u0648\u0644\u0647 \u0644\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0644\u0643\u0646 \u0644\u064a\u0633 \u062f\u0647\u0648\u0646 \u0627\u0644\u062c\u0633\u0645.<\/li>\n
  2. \u062a\u062f\u0631\u0628 \u0639\u0644\u0649 \u0627\u0644\u0631\u0641\u0639\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629: deadlift, clean, squat, presses, jerk, snatch..<\/li>\n
  3. \u0623\u062a\u0642\u0646 \u0623\u0633\u0627\u0633\u064a\u0627\u062a \u0627\u0644\u062c\u0645\u0628\u0627\u0632: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, holds.<\/li>\n
  4. \u0645\u0627\u0631\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0631\u064a \u0648\u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0648\u0631\u0643\u0648\u0628 \u0627\u0644\u0639\u062c\u0644 \u0648\u063a\u064a\u0631\u0647\u0645 \u062e\u0645\u0633\u0629 \u0623\u0648 \u0633\u062a\u0629 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u0627\u062e\u0644\u0637 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0631\u0643\u064a\u0628\u0627\u062a \u0648\u0627\u0644\u0623\u0646\u0645\u0627\u0637\u060c \u0641\u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0647\u0648 \u0627\u0644\u0639\u062f\u0648. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0642\u0635\u064a\u0631\u0629 \u0648\u0645\u0643\u062b\u0641\u0629.<\/li>\n
  5. \u062a\u0639\u0644\u0645 \u0648\u0627\u0644\u0639\u0628 \u0631\u064a\u0627\u0636\u0627\u062a \u062c\u062f\u064a\u062f\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645.<\/li>\n<\/ol>\n

    \"\u062a\u0645\u0627\u0631\u064a\u0646<\/a><\/p>\n

    \u0623\u0644\u0639\u0627\u0628 CrossFit<\/h3>\n

    \u062a\u0639\u062f \u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0643\u0631\u0648\u0633\u0641\u064a\u062a \u062d\u062f\u062b\u064b\u0627 \u0631\u064a\u0627\u0636\u064a\u064b\u0627\u060c \u062d\u064a\u062b \u064a\u062c\u062a\u0645\u0639 \u0628\u0639\u0636 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0623\u0643\u062b\u0631 \u062e\u0628\u0631\u0629 \u0641\u064a \u0627\u0644\u0639\u0627\u0644\u0645 \u0644\u0644\u062a\u0646\u0627\u0641\u0633 \u0639\u0644\u0649 \u0627\u0644\u0644\u0642\u0628 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0639\u0627\u0644\u0645.<\/p>\n

    \u0648\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u062d\u062f\u062b \u0648\u0627\u062d\u062f \u0641\u0642\u0637\u060c \u062a\u0645 \u062a\u0642\u0633\u064a\u0645 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062d\u0644. \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0647\u064a \u0627\u0644\u0645\u0641\u062a\u0648\u062d\u0629\u060c \u0648\u0647\u064a \u0645\u0633\u0627\u0628\u0642\u0629 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633\u0629 \u0623\u0633\u0627\u0628\u064a\u0639\u060c \u0648\u062e\u0645\u0633\u0629 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u062a\u0642\u0627\u0645 \u0641\u064a \u0627\u0644\u0634\u062a\u0627\u0621 \u0641\u064a \u0627\u0644\u0634\u0631\u0643\u0627\u062a \u0627\u0644\u062a\u0627\u0628\u0639\u0629 \u0644\u0640 CrossFit \u0648\u0627\u0644\u0635\u0627\u0644\u0627\u062a \u062d\u0648\u0644 \u0627\u0644\u0639\u0627\u0644\u0645.<\/p>\n

    \u0628\u0639\u062f \u0627\u0643\u062a\u0645\u0627\u0644 \u0627\u0644\u0628\u0637\u0648\u0644\u0629 \u0627\u0644\u0645\u0641\u062a\u0648\u062d\u0629\u060c \u064a\u062a\u0623\u0647\u0644 \u0643\u0628\u0627\u0631 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0645\u0646 18 \u0645\u0646\u0637\u0642\u0629 \u062d\u0648\u0644 \u0627\u0644\u0639\u0627\u0644\u0645 \u0644\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u0646\u0627\u0641\u0633\u0629: CrossFit Regionals\u060c \u062a\u062a\u0646\u0627\u0641\u0633 18 \u0645\u0646\u0637\u0642\u0629 \u062d\u0648\u0644 \u0627\u0644\u0639\u0627\u0644\u0645 \u0636\u062f \u0628\u0639\u0636\u0647\u0627 \u0627\u0644\u0628\u0639\u0636 \u0641\u064a \u0648\u0627\u062d\u062f \u0645\u0646 \u062a\u0633\u0639\u0629 \u0623\u062d\u062f\u0627\u062b. \u064a\u062a\u0623\u0647\u0644 \u0627\u0644\u0641\u0627\u0626\u0632\u0648\u0646 \u0628\u0639\u062f \u0630\u0644\u0643 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0645\u0627\u0643\u0646 \u0641\u064a \u0623\u0644\u0639\u0627\u0628 CrossFit.<\/p>\n

    \"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

    \u0647\u0644 \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0643\u0631\u0648\u0633 \u0641\u064a\u062a \u0639\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u061f<\/h3>\n

    \u0646\u0639\u0645. \u0628\u0627\u0644\u0637\u0628\u0639 \u0628\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u062a\u062d\u0631\u0642 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0645\u0627 \u062a\u0633\u062a\u0647\u0644\u0643\u060c \u0641\u064a \u0623\u064a \u0646\u0634\u0627\u0637\u060c \u0633\u062a\u0641\u0642\u062f \u0627\u0644\u0648\u0632\u0646. \u0648\u0628\u0633\u0628\u0628 \u0623\u0646 \u0627\u0644\u0643\u0631\u0648\u0633 \u0641\u064a\u062a \u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062c\u0647\u062f\u060c \u0641\u0647\u0648 \u064a\u062d\u0631\u0642 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a.<\/p>\n

    \u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0646\u064f\u0634\u0631\u062a \u0641\u064a \u0627\u0644\u0645\u062c\u0644\u0629 \u0627\u0644\u062f\u0648\u0644\u064a\u0629 \u0644\u0644\u0637\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0623\u0646 27 \u0631\u064a\u0627\u0636\u064a\u064b\u0627 \u0639\u0627\u062f\u064a\u064b\u0627 \u0641\u064a CrossFit (\u0648\u0644\u064a\u0633 \u0627\u0644\u0645\u0646\u0627\u0641\u0633\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u062a\u0631\u0627\u0647\u0645 \u0641\u064a \u0627\u0644\u0623\u0644\u0639\u0627\u0628) \u062a\u0645 \u062a\u0639\u064a\u064a\u0646\u0647\u0645 \u0639\u0634\u0648\u0627\u0626\u064a\u064b\u0627 \u0625\u0645\u0627 \u0644\u062a\u062f\u0631\u064a\u0628 CrossFit \u0644\u0645\u062f\u0629 6 \u0623\u0633\u0627\u0628\u064a\u0639\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u0642\u062a\u0635\u0631 \u0639\u0644\u0649 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0623\u0648 \u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0644\u0645\u062f\u0629 6 \u0623\u0633\u0627\u0628\u064a\u0639 \u0645\u0646 CrossFit \u0645\u0639 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0646\u0638\u0627\u0645\u0647\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u0639\u062a\u0627\u062f. \u0648\u0648\u062c\u062f\u0648\u0627 \u0623\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u062c\u0645\u0639\u0648\u0627 \u0628\u064a\u0646 CrossFit \u0648\u0646\u0638\u0627\u0645 \u0643\u064a\u062a\u0648 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0642\u0644\u0644\u0648\u0627 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0648\u0643\u062a\u0644\u0629 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p>\n

    \u0644\u0643\u0646 \u0644\u0627 \u062a\u062f\u0639 \u0647\u0630\u0647 \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u062a\u062c\u0639\u0644\u0643 \u062a\u0639\u062a\u0642\u062f \u0623\u0646\u0647 \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u0643\u064a\u062a\u0648 \u0627\u0644\u063a\u0630\u0627\u0626\u064a<\/a> \u0644\u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0645\u0646 CrossFit. \u062a\u0630\u0643\u0631 \u0623\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0630\u064a \u0627\u0642\u062a\u0631\u062d\u0647 \u0643\u0631\u0648\u0633 \u0641\u064a\u062a \u0647\u0648 “\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0644\u062d\u0648\u0645 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0648\u0628\u0639\u0636 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0648\u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627 \u0648\u0628\u062f\u0648\u0646 \u0633\u0643\u0631” \u0623\u0648 \u0628\u0639\u0628\u0627\u0631\u0629 \u0623\u062e\u0631\u0649 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646.<\/p>\n

    \u064a\u0642\u0648\u0644 \u062c\u0648\u0634 \u0634\u0648\u062a\u064a\u0646\u060c \u0645\u0624\u0633\u0633 \u0648\u0645\u062f\u0631\u0628 \u0641\u064a \u0635\u0627\u0644\u0629 CrossFit \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c Momentum Training: “\u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0646\u0627\u0633 \u0625\u0644\u0649 \u062a\u0639\u0644\u0645 \u0645\u0648\u0627\u0632\u0646\u0629 \u0637\u0627\u0642\u062a\u0647\u0645 \u0623\u0648\u0644\u0627\u064b”. \u0644\u0630\u0644\u0643 \u0644\u0627 \u062f\u0627\u0639\u064a \u0644\u0644\u0642\u0644\u0642 \u0628\u0627\u0644\u0636\u0631\u0648\u0631\u0629 \u0628\u0634\u0623\u0646 \u0623\u064a \u0646\u0648\u0639 \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0641\u0647\u064a \u062a\u062d\u0627\u0648\u0644 \u062d\u0631\u0641\u064a\u064b\u0627 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0645\u0633\u062a\u0647\u0644\u0643\u0629 \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0645\u0633\u062a\u0647\u0644\u0643\u0629 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0623\u0648\u0644\u0627\u064b\u060c \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0645\u062d\u0627\u0648\u0644\u0629 \u062a\u062c\u0627\u0648\u0632 \u062e\u0637 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u0639\u064a\u0646.<\/p>\n

    \"\"<\/a><\/p>\n

    \u0645\u0627 \u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0628\u0646\u0627\u0621\u0647\u0627 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 CrossFit\u061f<\/h3>\n

    \u0648\u0641\u0642\u064b\u0627 \u0644\u0645\u062f\u0631\u0628 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a \u0645\u0627\u0631\u0643 \u0631\u064a\u0628\u064a\u062a\u0648\u060c “\u0644\u0642\u062f \u0648\u0641\u0631\u062a \u0644\u0639\u0628\u0629 CrossFit \u0644\u0639\u062f\u062f \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0625\u0645\u0643\u0627\u0646\u064a\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0627\u0648\u0632\u0627\u0646 \u0648\u0627\u0644\u062d\u0627\u0641\u0632 \u0644\u0631\u0641\u0639\u0647\u0627 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0623\u064a \u0639\u0627\u0645\u0644 \u0622\u062e\u0631 \u0641\u064a \u0627\u0644\u0645\u0627\u0626\u0629 \u0639\u0627\u0645 \u0627\u0644\u0645\u0627\u0636\u064a\u0629”.<\/p>\n

    \u0645\u0646 \u0627\u0644\u0648\u0627\u0636\u062d\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062d\u062f\u064a\u062f \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u0628\u0645\u0627 \u064a\u0643\u0641\u064a\u060c \u0641\u0625\u0646\u0643 \u0633\u062a\u0628\u0646\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0644\u0643\u0646 \u0647\u0644 \u064a\u0645\u0643\u0646\u0643 \u0628\u0646\u0627\u0621 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 CrossFit \u0623\u0643\u062b\u0631 \u0645\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0641\u064a \u0646\u0638\u0627\u0645 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u061f<\/p>\n

    \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0646\u0634\u0631\u062a \u0641\u064a \u0627\u0644\u0645\u062c\u0644\u0629 \u0627\u0644\u062f\u0648\u0644\u064a\u0629 \u0644\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u060c \u0648\u0627\u0644\u062a\u064a \u0646\u0638\u0631\u062a \u0641\u064a \u0641\u0648\u0627\u0626\u062f \u0643\u0644 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629 \u0648\u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629\u060c \u0623\u0646\u0647 \u0639\u0646\u062f \u0627\u0644\u0631\u062c\u0627\u0644 “\u0644\u0627 \u062a\u0648\u062c\u062f \u0641\u0631\u0648\u0642 \u0641\u064a \u0627\u0644\u062a\u062d\u0633\u0646 \u0628\u064a\u0646 \u0628\u0631\u0648\u062a\u0648\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628”. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0641\u0644\u0627 \u064a\u0647\u0645 \u062d\u0642\u064b\u0627 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u0633\u062a\u0644\u062a\u0642\u0637 \u0627\u0644\u062d\u062f\u064a\u062f \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0623\u0648 \u0641\u064a \u0635\u0627\u0644\u0627\u062a CrossFit. \u0641\u064a\u0645\u0643\u0646\u0643 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0643\u0644\u064a\u0647\u0645\u0627. \u0643\u0645\u0627 \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u062a\u064a \u0623\u062c\u0631\u064a\u062a \u0641\u064a \u0642\u0633\u0645 \u0627\u0644\u0639\u0644\u0648\u0645 \u0627\u0644\u0635\u062d\u064a\u0629 \u0641\u064a \u062c\u0627\u0645\u0639\u0629 \u0645\u064a\u062f \u0627\u0644\u0633\u0648\u064a\u062f\u060c \u0623\u0646 \u0625\u0636\u0627\u0641\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0625\u0644\u0649 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0632\u0627\u062f \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u0645\u0646 \u062d\u062c\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u062a\u0642\u0644\u064a\u0644\u0647\u0627.<\/p>\n

    \"\u0635\u0627\u0644\u0629-\u0643\u0631\u0648\u0633-\u0641\u064a\u062a\"<\/p>\n

    \u0647\u0644 \u0627\u0644\u0643\u0631\u0648\u0633 \u0641\u064a\u062a \u064a\u0633\u0628\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u061f<\/h3>\n

    \u0644\u0627\u062d\u0638 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0639\u0644\u0642\u064a\u0646\u060c \u0628\u0645\u0646 \u0641\u064a\u0647\u0645 \u0645\u062f\u0631\u0628 \u0641\u0646\u0648\u0646 \u0627\u0644\u0642\u062a\u0627\u0644 \u0627\u0644\u0634\u0647\u064a\u0631 \u0641\u0631\u0627\u0633 \u0627\u0644\u0630\u0647\u0628\u064a\u060c \u0623\u0646 \u0644\u0639\u0628\u0629 CrossFit \u0643\u062b\u064a\u0641\u0629 \u0627\u0644\u062c\u0647\u062f\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0642\u0648\u0644 \u0627\u0644\u0628\u0639\u0636 \u0625\u0646\u0647\u0627 \u0642\u062f \u062a\u062c\u0639\u0644\u0643 \u0639\u0631\u0636\u0629 \u0644\u0644\u0625\u0635\u0627\u0628\u0629. \u0645\u062f\u0649 \u0627\u062d\u062a\u0645\u0627\u0644\u064a\u0629 \u0625\u0635\u0627\u0628\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647 \u064a\u0639\u062a\u0645\u062f \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0639\u0644\u0649 \u0645\u062f\u0649 \u0635\u0639\u0648\u0628\u0629 \u062a\u062f\u0631\u064a\u0628\u0627\u062a\u0643\u060c \u0648\u0628\u0637\u0628\u064a\u0639\u0629 \u0627\u0644\u062d\u0627\u0644 \u0644\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0628\u0643\u0627\u0645\u0644 \u0637\u0627\u0642\u062a\u0643 \u064a\u0648\u0645\u064a\u0627\u060c \u0644\u0630\u0644\u0643 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u064a\u0639\u062f \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a \u0627\u0644\u0645\u062f\u0631\u0648\u0633 \u0623\u0645\u0631\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627.<\/p>\n

    \u064a\u0642\u0648\u0644 \u0633\u0643\u0648\u062a\u0646: “\u0645\u0627 \u0646\u0641\u0639\u0644\u0647 \u0647\u0646\u0627 \u0647\u0648 \u0623\u0646\u0646\u0627 \u0646\u062b\u0642\u0641 \u0627\u0644\u0639\u0645\u0644\u0627\u0621 \u0648\u0646\u0642\u0648\u0644 \u0625\u0630\u0627 \u0623\u062a\u064a\u062a \u0648\u0639\u0645\u0644\u062a \u0628\u062c\u0647\u062f \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u064a\u0648\u0645\u060c \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062a\u0627\u0644\u064a \u0644\u0627 \u064a\u0632\u0627\u0644 \u0628\u0625\u0645\u0643\u0627\u0646\u0643 \u0627\u0644\u0642\u062f\u0648\u0645 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0648\u0644\u0643\u0646 \u064a\u062a\u0639\u064a\u0646 \u0639\u0644\u064a\u0646\u0627 \u0639\u062f\u0645 \u0628\u0630\u0644 \u0646\u0641\u0633 \u0627\u0644\u0645\u062c\u0647\u0648\u062f\u060c \u0644\u0630\u0644\u0643 \u0642\u062f \u064a\u0643\u0648\u0646 \u064a\u0648\u0645 \u0623\u0633\u0647\u0644. \u0646\u0639\u0644\u0645\u0647\u0645 \u0623\u0646\u0647 \u0644\u0627 \u0628\u0623\u0633 \u0645\u0646 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u062c\u0627\u062f \u0641\u064a \u0645\u0631\u062d\u0644\u0629 \u0645\u0627\u060c \u0644\u0643\u0646 \u0644\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0639\u0645\u0644 \u0628\u0646\u0633\u0628\u0629 90 % \u064a\u0648\u0645\u064a\u0627 \u0623\u0648 4 \u0623\u064a\u0627\u0645 \u0645\u062a\u062a\u0627\u0644\u064a\u0629”.<\/p>\n

    \u062e\u0644\u0635\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u0645\u0646\u0634\u0648\u0631\u0629 \u0641\u064a \u0645\u062c\u0644\u0629 \u0623\u0628\u062d\u0627\u062b \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0643\u064a\u0641 \u0625\u0644\u0649 \u0623\u0646 “\u0645\u0639\u062f\u0644\u0627\u062a \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0645\u0639 \u062a\u062f\u0631\u064a\u0628 CrossFit \u0645\u0645\u0627\u062b\u0644\u0629 \u0644\u062a\u0644\u0643 \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0641\u064a \u0627\u0644\u0623\u062f\u0628\u064a\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0627\u0644\u0631\u064a\u0627\u0636\u0627\u062a\u060c \u0645\u062b\u0644 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0627\u0644\u0623\u0648\u0644\u0645\u0628\u064a\u0629\u060c \u0648\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644\u060c \u0648\u0627\u0644\u062c\u0645\u0628\u0627\u0632\u060c \u0648\u0623\u0642\u0644 \u0645\u0646 \u0631\u064a\u0627\u0636\u0627\u062a \u0627\u0644\u0627\u062d\u062a\u0643\u0627\u0643 \u0627\u0644\u062a\u0646\u0627\u0641\u0633\u064a\u0629 \u0645\u062b\u0644 \u0627\u062a\u062d\u0627\u062f \u0627\u0644\u0631\u062c\u0628\u064a\u060c \u0648\u062f\u0648\u0631\u064a \u0627\u0644\u0631\u062c\u0628\u064a”.<\/p>\n

    \u0642\u0627\u0645\u0648\u0633 \u0643\u0631\u0648\u0633 \u0641\u064a\u062a \u0641\u064a \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/h3>\n

    \u062a\u064f\u0639\u062f \u0635\u0627\u0644\u0627\u062a \u0631\u064a\u0627\u0636\u0629 CrossFit \u0623\u0645\u0627\u0643\u0646 \u0648\u062f\u064a\u0629\u060c \u0648\u0644\u0643\u0646 \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u0642\u062f \u064a\u0628\u062f\u0648 \u0623\u0646 \u0645\u062c\u062a\u0645\u0639 CrossFit \u064a\u062a\u062d\u062f\u062b \u0644\u063a\u0629 \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0648\u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0645\u0639\u062a\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0627\u062e\u062a\u0635\u0627\u0631\u0627\u062a \u0648\u0627\u0644\u0643\u0644\u0645\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0641\u0642\u062f \u062a\u0635\u0628\u062d \u0645\u0631\u0628\u0643\u0629 \u0628\u0633\u0631\u0639\u0629. \u0644\u0630\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u062d\u062f\u062b \u0639\u0646 \u0627\u0644\u062c\u0632\u0621 – \u062d\u062a\u0649 \u0644\u0648 \u0644\u0645 \u062a\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u062d\u062a\u0649 \u0627\u0644\u0622\u0646.<\/p>\n

    \u0628\u0639\u0636 \u0645\u0635\u0637\u0644\u062d\u0627\u062a \u0627\u0644\u0643\u0631\u0648\u0633 \u0641\u064a\u062a<\/strong><\/p>\n

    WOD<\/strong>: \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u0645. \u064a\u062a\u0645 \u0646\u0634\u0631 \u0647\u0630\u0647 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u064a\u0648\u0645\u064a\u064b\u0627 \u0639\u0644\u0649 \u0645\u0648\u0642\u0639 CrossFit.com \u0648\u064a\u0645\u0643\u0646 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0641\u064a \u0635\u0627\u0644\u0627\u062a \u0631\u064a\u0627\u0636\u064a\u0629 \u062a\u0627\u0628\u0639\u0629.<\/p>\n

    EMOM<\/strong>: \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0641\u0627\u0635\u0644\u0629\u060c \u062d\u064a\u062b \u062a\u0624\u062f\u064a \u0639\u062f\u062f\u064b\u0627 \u0645\u0639\u064a\u0646\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0641\u064a \u0628\u062f\u0627\u064a\u0629 \u0643\u0644 \u062f\u0642\u064a\u0642\u0629 \u0644\u0641\u062a\u0631\u0629 \u0645\u062d\u062f\u062f\u0629 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a. \u0628\u0645\u062c\u0631\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0627\u0644\u0639\u062f\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0628\u0642\u064a\u0629 \u0627\u0644\u062f\u0642\u064a\u0642\u0629.<\/p>\n

    AMRAP<\/strong>: \u062f\u0627\u0626\u0631\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u062a\u0645 \u0625\u0643\u0645\u0627\u0644\u0647\u0627 \u0623\u0643\u0628\u0631 \u0639\u062f\u062f \u0645\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0645\u0631\u0627\u062a \u062e\u0644\u0627\u0644 \u0641\u062a\u0631\u0629 \u0632\u0645\u0646\u064a\u0629 \u0645\u062d\u062f\u062f\u0629.<\/p>\n

    Metcon<\/strong>: \u0627\u0644\u062a\u0643\u064a\u064a\u0641 \u0627\u0644\u0623\u064a\u0636\u064a \u0623\u0648 “metcon” \u0647\u0648 \u0639\u0627\u062f\u0629\u064b \u0645\u062b\u0627\u0644 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 AMRAP\u060c \u0623\u0648 \u062a\u0645\u0631\u064a\u0646\u064a\u0646 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062a\u0643\u0631\u0631 \u0644\u0641\u062a\u0631\u0629 \u0632\u0645\u0646\u064a\u0629 \u0645\u0639\u064a\u0646\u0629. \u0645\u062b\u0627\u0644 \u0643\u0644\u0627\u0633\u064a\u0643\u064a \u0645\u0646 CrossFit \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u064a\u0633\u0645\u0649 “Cindy” \u060c \u0648\u0647\u0648 \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u062c\u0648\u0644\u0629 \u0648\u0627\u062d\u062f\u0629 \u062a\u062a\u0643\u0648\u0646 \u0645\u0646 5 \u0639\u0645\u0644\u064a\u0627\u062a \u0633\u062d\u0628 \u0648 10 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0636\u063a\u0637 \u0648 15 \u062a\u0645\u0631\u064a\u0646 \u0642\u0631\u0641\u0635\u0627\u0621 \u062a\u062a\u0643\u0631\u0631 \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629.<\/p>\n

    Kipping<\/strong>: \u0634\u0643\u0644 \u0633\u062d\u0628 \u064a\u0633\u0645\u062d \u0628\u0625\u0643\u0645\u0627\u0644 \u0639\u062f\u062f \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0639\u062f\u0627\u062a \u0641\u064a \u0648\u0642\u062a \u0623\u0642\u0644.<\/p>\n

    RX<\/strong>: \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0645 \u062a\u0646\u0641\u064a\u0630 WOD RX\u060c \u0641\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647 \u0645\u0643\u062a\u0645\u0644 \u062a\u0645\u0627\u0645\u064b\u0627 \u0643\u0645\u0627 \u0647\u0648 \u0645\u0643\u062a\u0648\u0628.<\/p>\n

    DOMS<\/strong>: \u062a\u0623\u062e\u0631 \u0638\u0647\u0648\u0631 \u0648\u062c\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0646\u0628\u063a\u064a \u062a\u062c\u0646\u0628\u0647\u0627.<\/p>\n

    Rhabdo<\/strong>: \u062d\u0627\u0644\u0629 \u062a\u062d\u062f\u062b \u0639\u0646\u062f\u0645\u0627 \u062a\u0646\u0641\u062c\u0631 \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u062a\u0633\u0631\u0628 \u0645\u062d\u062a\u0648\u064a\u0627\u062a\u0647\u0627 \u0625\u0644\u0649 \u0645\u062c\u0631\u0649 \u0627\u0644\u062f\u0645. \u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647\u0627 \u0628\u0623\u064a \u062b\u0645\u0646.<\/p>\n

    \"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

    \u0643\u064a\u0641\u064a\u0629 \u0627\u062e\u062a\u064a\u0627\u0631 \u0646\u0627\u062f\u064a CrossFit \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0643<\/h3>\n

    \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u062e\u062a\u064a\u0627\u0631 \u0635\u0627\u0644\u0629 CrossFit \u0645\u0646\u0627\u0633\u0628\u0629\u060c \u0648\u0642\u062f \u064a\u0643\u0648\u0646 \u0630\u0644\u0643 \u0623\u0643\u062b\u0631 \u062a\u0639\u0642\u064a\u062f\u064b\u0627 \u0645\u0645\u0627 \u064a\u0628\u062f\u0648. \u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 CrossFit \u0647\u0648 \u0645\u062c\u062a\u0645\u0639 \u0648\u0644\u064a\u0633 \u0645\u062c\u0631\u062f \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0641\u0633\u062a\u062c\u062f \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u062a\u062e\u0627\u0630 \u0642\u0631\u0627\u0631 \u0628\u0634\u0623\u0646 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u0644\u0643 \u0628\u0645\u062c\u0631\u062f \u0627\u0644\u0628\u062d\u062b \u0639\u0646\u0647\u0627 \u0639\u0628\u0631 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a. \u0644\u0642\u062f \u0645\u0646\u062d\u0646\u0627 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u0631\u0627\u0626\u0639\u0629\u060c \u0644\u0643\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0645\u0639\u0631\u0641\u0629 \u0634\u0643\u0644 \u0645\u062c\u062a\u0645\u0639 CrossFitters \u0644\u064a\u0633\u062a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646\u0647\u0627. \u062a\u0630\u0643\u0631 \u0623\u0646\u0643 \u0644\u0627 \u062a\u0646\u0636\u0645 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u062d\u0633\u0628\u060c \u0628\u0644 \u062a\u0646\u0636\u0645 \u0625\u0644\u0649 \u0645\u062c\u062a\u0645\u0639\u060c \u0644\u0630\u0644\u0643 \u0633\u064a\u0643\u0648\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u062a\u062a\u062f\u0631\u0628 \u0645\u0639\u0647\u0645 \u0628\u0646\u0641\u0633 \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0645\u0646\u0634\u0623\u0629 \u0646\u0641\u0633\u0647\u0627.<\/p>\n

    \u062a\u062f\u0631\u064a\u0628 \u0643\u0631\u0648\u0633 \u0641\u064a\u062a \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/h3>\n

    \u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u0627 \u064a\u0628\u062f\u0648 \u0623\u0646 \u0627\u0644\u0645\u0643\u0627\u0646 \u0645\u0646\u0627\u0633\u0628 \u0644\u0643\u060c \u0641\u0644\u0627 \u064a\u0648\u062c\u062f \u0633\u0628\u0628 \u0644\u062a\u0641\u0648\u064a\u062a \u0627\u0644\u0641\u0631\u0635\u0629. \u064a\u0645\u0643\u0646\u0643 \u062a\u062f\u0631\u0628 CrossFit \u0628\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0642\u062f\u064a\u0645\u0629 \u0648\u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u060c \u0645\u0639 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u062f\u0646\u0649 \u0645\u0646 \u0627\u0644\u0645\u0639\u062f\u0627\u062a\u060c \u0648\u0644\u0643\u0646 \u0647\u0630\u0627 \u0627\u0644\u062e\u064a\u0627\u0631 \u064a\u0623\u062a\u064a \u0645\u0639 \u0645\u062e\u0627\u0637\u0631\u0647 \u0627\u0644\u062e\u0627\u0635\u0629\u060c \u0644\u0630\u0644\u0643 \u0625\u0630\u0627 \u0643\u0646\u062a \u062c\u062f\u064a\u062f\u064b\u0627 \u0641\u064a \u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u0641\u0642\u062f \u062a\u0631\u063a\u0628 \u0641\u064a \u0639\u062f\u0645 \u0627\u0644\u062a\u062f\u0631\u0628 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644.<\/p>\n

    \u064a\u0642\u0648\u0644 \u0634\u0648\u062a\u064a\u0646: “\u0623\u0648\u062f \u0623\u0646 \u0623\u0642\u0648\u0644 \u0625\u0646\u0647 \u0631\u0628\u0645\u0627 \u0644\u064a\u0633 \u0645\u0643\u0627\u0646\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0644\u0644\u0628\u062f\u0621. \u0623\u0646\u0635\u062d \u0628\u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 CrossFit \u0623\u0648 \u0645\u0639 \u0645\u062f\u0631\u0628 \u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0644\u064a\u0645 \u0648\u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0623\u0648\u0644\u0627\u064b “.<\/p>\n

    \u064a\u0639\u062f \u062d\u0636\u0648\u0631 \u062a\u062f\u0631\u064a\u0628 CrossFit\u060c \u062d\u062a\u0649 \u0644\u0641\u062a\u0631\u0629 \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a\u060c \u0637\u0631\u064a\u0642\u0629 \u0623\u0633\u0647\u0644 \u0644\u062a\u0639\u0631\u064a\u0641 \u0646\u0641\u0633\u0643 \u0628\u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u062d\u0631\u0643\u0627\u062a\u0647 \u0648\u062a\u0642\u0646\u064a\u0627\u062a\u0647 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629. \u062a\u0630\u0643\u0631 \u0623\u0646\u0647 \u0628\u062f\u0648\u0646 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0631\u0636\u0643 \u0628\u0639\u0636 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0623\u062b\u0642\u0644 \u0644\u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0644\u0630\u0644\u0643 \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u062f\u0627\u0626\u0645\u064b\u0627 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0647\u0646\u0627\u0643 \u0634\u062e\u0635 \u064a\u0639\u0631\u0641 \u0645\u0627 \u064a\u0641\u0639\u0644\u0647.<\/p>\n

    \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0631\u0648\u0633 \u0641\u064a\u062a<\/h3>\n

    \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0639\u062f\u062f \u0642\u0644\u064a\u0644 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 CrossFit \u0648WODs \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0644\u062f\u064a\u0646\u0627<\/p>\n

    Cindy<\/strong><\/p>\n

    \u0647\u0630\u0627 \u062a\u0645\u0631\u064a\u0646 AMRAP\u060c \u0644\u0630\u0627 \u0623\u0643\u0645\u0644 \u0623\u0643\u0628\u0631 \u0639\u062f\u062f \u0645\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u062c\u0648\u0644\u0627\u062a \u0641\u064a 20 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646:
    \n5 \u0639\u0645\u0644\u064a\u0627\u062a \u0633\u062d\u0628
    \n10 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0636\u063a\u0637
    \n15 \u0642\u0631\u0641\u0635\u0627\u0621<\/p>\n

    Mary<\/strong><\/p>\n

    \u062a\u0645\u0631\u064a\u0646 AMRAP \u0622\u062e\u0631. \u0623\u0643\u0645\u0644 \u0623\u0643\u0628\u0631 \u0639\u062f\u062f \u0645\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u062c\u0648\u0644\u0627\u062a \u0641\u064a 20 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646:
    \n5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u064a\u062f\u064a\u0646
    \n10 \u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628
    \n15 \u062a\u0645\u0631\u064a\u0646 \u0633\u062d\u0628<\/p>\n

    Chelsea<\/strong><\/p>\n

    \u0647\u0630\u0627 \u062a\u0645\u0631\u064a\u0646 EMOM\u060c \u0644\u0630\u0627 \u0642\u0645 \u0628\u0625\u062c\u0631\u0627\u0621 \u062a\u0633\u0644\u0633\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0643\u0644 \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629:
    \n5 \u0639\u0645\u0644\u064a\u0627\u062a \u0633\u062d\u0628
    \n10 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0636\u063a\u0637
    \n15 \u0642\u0631\u0641\u0635\u0627\u0621<\/p>\n

    Nancy<\/strong><\/p>\n

    \u0623\u0643\u0645\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u064a\u0646 \u0627\u0644\u062a\u0627\u0644\u064a\u064a\u0646 \u062e\u0645\u0633 \u0645\u0631\u0627\u062a \u0645\u0639 \u0623\u062e\u0630 \u0631\u0627\u062d\u0629 \u0639\u0646\u062f \u0627\u0644\u0636\u0631\u0648\u0631\u0629. \u064a\u062a\u0645 \u062a\u062d\u062f\u064a\u062f \u0648\u0642\u062a\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0633\u0631\u0639\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0628\u0647\u0627 \u0625\u0643\u0645\u0627\u0644 \u062e\u0645\u0633 \u062c\u0648\u0644\u0627\u062a:
    \n\u062c\u0631\u064a 400 \u0645\u062a\u0631
    \n15 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/p>\n

    Murph<\/strong><\/p>\n

    \u0647\u0630\u0627 \u0644\u064a\u0633 \u0644\u0636\u0639\u0627\u0641 \u0627\u0644\u0642\u0644\u0648\u0628. \u0623\u0643\u0645\u0644 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062e\u0645\u0633 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0644\u0644\u0648\u0642\u062a\u060c \u0645\u0639 \u0623\u062e\u0630 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0623\u0648 \u062a\u0642\u0633\u064a\u0645 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u062d\u0633\u0628 \u0627\u0644\u0636\u0631\u0648\u0631\u0629:
    \n\u062c\u0631\u064a 1.5 \u0643\u0645
    \n100 \u062a\u0645\u0631\u064a\u0646 \u0633\u062d\u0628
    \n200 \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637
    \n300 \u0642\u0631\u0641\u0635\u0627\u0621
    \n\u062c\u0631\u064a 1.5 \u0643\u0645<\/p>\n

    \u0645\u0627 \u0627\u0644\u0623\u0641\u0643\u0627\u0631 \u0627\u0644\u062e\u0627\u0637\u0626\u0629 \u0639\u0646 \u0627\u0644\u0643\u0631\u0648\u0633 \u0641\u064a\u062a\u061f<\/h3>\n

    \u0641\u064a \u062d\u062f\u064a\u062b\u0647 \u0641\u064a \u0628\u0648\u062f\u0643\u0627\u0633\u062a Nike Trained\u060c \u0628\u0637\u0644 \u0623\u0644\u0639\u0627\u0628 CrossFit \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a\u060c \u0642\u0627\u0644Mat Fraser \u0625\u0646 \u0623\u0643\u0628\u0631 \u0641\u0643\u0631\u0629 \u062e\u0627\u0637\u0626\u0629 \u062d\u0648\u0644 \u0643\u0631\u0648\u0633 \u0641\u064a\u062a \u0647\u064a \u0623\u0646\u0647 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0641\u064a \u0645\u0633\u062a\u0648\u0627\u0647 \u0644\u062a\u062c\u0631\u0628\u062a\u0647. \u0647\u0630\u0627 \u062e\u0637\u0623. \u00a0\u0642\u0627\u0644 \u0641\u0631\u064a\u0632\u0631: “\u064a\u0645\u0643\u0646 \u062a\u0648\u0633\u064a\u0639 \u0646\u0637\u0627\u0642\u0647 \u0644\u0623\u064a \u0642\u062f\u0631\u0629”. “\u0623\u0639\u062a\u0642\u062f \u0623\u0646 \u0647\u0630\u0627 \u0634\u064a\u0621 \u0643\u0628\u064a\u0631 \u064a\u062c\u0628 \u0623\u0646 \u0646\u0639\u0631\u0641\u0647.” \u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0621 CrossFit \u0628\u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0641\u0642\u0637\u060c \u0623\u0648 \u0628\u0623\u0648\u0632\u0627\u0646 \u0623\u062e\u0641.<\/p>\n

    <\/p>\n

    \u0627\u0644\u0645\u0635\u062f\u0631: Menshealth<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"
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