{"id":4869,"date":"2021-06-29T09:00:34","date_gmt":"2021-06-29T07:00:34","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=4869"},"modified":"2023-01-29T14:08:35","modified_gmt":"2023-01-29T12:08:35","slug":"%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%b2%d9%88%d9%85%d8%a8%d8%a7","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%b2%d9%88%d9%85%d8%a8%d8%a7\/","title":{"rendered":"\u0641\u0648\u0627\u0626\u062f \u0632\u0648\u0645\u0628\u0627 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646"},"content":{"rendered":"

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\"\u0641\u0648\u0627\u0626\u062f<\/p>\n

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64 \u0648 94 \u0628\u0627\u0644\u0645\u0627\u0626\u0629 \u0645\u0646 HRmax \u060c \u0648\u0647\u0648 \u0645\u0642\u064a\u0627\u0633 \u0644\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0623\u0642\u0635\u0649 \u0644\u0644\u0631\u064a\u0627\u0636\u064a.
\n<\/span>40 \u0625\u0644\u0649 85 \u0628\u0627\u0644\u0645\u0627\u0626\u0629 \u0645\u0646 VO2 \u0643\u062d\u062f \u0623\u0642\u0635\u0649\u060c \u0648\u0647\u0648 \u0645\u0642\u064a\u0627\u0633 \u0644\u0623\u0642\u0635\u0649 \u062d\u062c\u0645 \u0644\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u064a\u0645\u0643\u0646 \u0644\u0644\u0631\u064a\u0627\u0636\u064a \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647
\n<\/span>\u0648\u0641\u0642\u064b\u0627 \u0644\u0646\u0641\u0633 \u0627\u0644\u062f\u0631\u0627\u0633\u0629\u060c \u0648\u0642\u0639 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0641\u064a \u062c\u0644\u0633\u0629 \u0632\u0648\u0645\u0628\u0627 \u0636\u0645\u0646 \u0625\u0631\u0634\u0627\u062f\u0627\u062a HRmax \u0648VO2 max. \u0643\u0627\u0646\u0648\u0627 \u064a\u0645\u0627\u0631\u0633\u0648\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0645\u0639\u062f\u0644 79 \u0641\u064a \u0627\u0644\u0645\u0627\u0626\u0629 \u0645\u0646 HRmax \u064866 \u0641\u064a \u0627\u0644\u0645\u0627\u0626\u0629 \u0645\u0646 VO2 \u0643\u062d\u062f \u0623\u0642\u0635\u0649. \u0647\u0630\u0627 \u064a\u062c\u0639\u0644 \u0627\u0644\u0631\u0642\u0635 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0627\u0644\u0632\u0648\u0645\u0628\u0627 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0641\u0639\u0627\u0644\u064b\u0627 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629\u060c \u0648\u0647\u0648 \u0645\u0642\u064a\u0627\u0633 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0627\u0644\u0648\u0639\u0627\u0626\u064a\u0629.<\/span><\/p>\n

5- \u062a\u062d\u0633\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645<\/span><\/h3>\n

\u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0627\u0645 2016 \u0634\u0645\u0644\u062a \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0630\u0648\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f \u0623\u0646\u0647 \u0628\u0639\u062f 12 \u0623\u0633\u0628\u0648\u0639\u064b\u0627 \u0645\u0646 \u0628\u0631\u0646\u0627\u0645\u062c Zumba \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0639\u0627\u0646\u0649 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0648\u0646 \u0645\u0646 \u0627\u0646\u062e\u0641\u0627\u0636 \u0641\u064a \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645. <\/span>\u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062e\u0631\u0649 \u0639\u0627\u0645 2015\u060c \u0627\u0646\u062e\u0641\u0627\u0636\u064b\u0627 \u0641\u064a \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0644\u062f\u0649 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0628\u0639\u062f \u0645\u0627 \u0645\u062c\u0645\u0648\u0639\u0647 17 \u0635\u0641\u064b\u0627 \u0641\u0642\u0637 \u0645\u0646 \u062f\u0631\u0648\u0633 \u0627\u0644\u0632\u0648\u0645\u0628\u0627.<\/span><\/p>\n

6- \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0643\u064a\u0641 \u0645\u0639 \u0623\u064a \u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u0629<\/span><\/h3>\n

\u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u0634\u062f\u0629 \u0632\u0648\u0645\u0628\u0627 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0637\u0648\u064a\u0631 – \u0641\u0623\u0646\u062a \u062a\u0646\u062a\u0642\u0644 \u0628\u0645\u0641\u0631\u062f\u0643 \u0625\u0644\u0649 \u0625\u064a\u0642\u0627\u0639 \u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649 – \u0625\u0646\u0647 \u062a\u0645\u0631\u064a\u0646 \u064a\u0645\u0643\u0646 \u0644\u0644\u062c\u0645\u064a\u0639 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0628\u0645\u0633\u062a\u0648\u0649 \u0642\u0648\u062a\u0647\u0645!<\/span><\/p>\n

7- \u0627\u062c\u062a\u0645\u0627\u0639\u064a\u0629<\/span><\/h3>\n

\u0645\u0646 \u0641\u0648\u0627\u0626\u062f \u0632\u0648\u0645\u0628\u0627 \u0623\u0646\u0647\u0627 \u0646\u0634\u0627\u0637 \u062c\u0645\u0627\u0639\u064a\u060c \u0633\u064a\u062a\u0645 \u0627\u0644\u062a\u0631\u062d\u064a\u0628 \u0628\u0643 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0641\u064a \u0645\u0648\u0642\u0641 \u0627\u062c\u062a\u0645\u0627\u0639\u064a \u0641\u064a \u0623\u064a \u0648\u0642\u062a \u062a\u062f\u062e\u0644 \u0641\u064a\u0647 \u0625\u0644\u0649 \u0627\u0644\u0641\u0635\u0644\u060c \u0648\u0633\u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0633\u0639\u0627\u062f\u0629 \u0648\u0627\u0644\u0627\u0646\u0637\u0644\u0627\u0642.<\/span><\/p>\n

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

<\/p>\n

\u0627\u0644\u0645\u0635\u062f\u0631: Healthline<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"
\u0625\u0630\u0627 \u0643\u0646\u062a \u0642\u062f \u0634\u0627\u0647\u062f\u062a \u0641\u0635\u0644\u064b\u0627 \u0645\u0646 \u062f\u0631\u0648\u0633 \u0627\u0644\u0632\u0648\u0645\u0628\u0627 \u0645\u0646 \u0642\u0628\u0644\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646\u0643 \u0644\u0627\u062d\u0638\u062a \u062a\u0634\u0627\u0628\u0647\u0647 \u0627\u0644\u063a\u0631\u064a\u0628 \u0645\u0639 \u0627\u0644\u0631\u0642\u0635. \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0639\u062a\u0627\u062f\u0629 \u0641\u064a CrossFit \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629\u060c \u062a\u062a\u0645\u064a\u0632 \u0632\u0648\u0645\u0628\u0627 \u0628\u0628\u0645\u0648\u0633\u064a\u0642\u0649 \u0627\u0644\u0631\u0642\u0635 \u0627\u0644\u062c\u0630\u0627\u0628\u0629\u060c \u0648\u0627\u0644\u062a\u0635\u0641\u064a\u0642 \u060c \u0648\u062d\u062a\u0649 “Woo!” \u0623\u0648 \u0634\u0647\u0642\u0629 \u0645\u0646 \u0627\u0644\u0625\u062b\u0627\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0627\u0644\u0645\u062a\u062d\u0645\u0633\u064a\u0646. \u0644\u0643\u0646 \u0627\u0644\u0623\u0647\u0645 \u0645\u0646 \u0643\u0644 \u0630\u0644\u0643 \u0647\u0648 \u0641\u0648\u0627\u0626\u062f \u0632\u0648\u0645\u0628\u0627 \u0627\u0644\u062a\u064a \u0644\u0646 \u062a\u062a\u062e\u064a\u0644\u0647\u0627! …<\/p>\n","protected":false},"author":15,"featured_media":4871,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[872,969,871,1007],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u0641\u0648\u0627\u0626\u062f-\u0632\u0648\u0645\u0628\u0627-1024x700.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4869"}],"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=4869"}],"version-history":[{"count":5,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4869\/revisions"}],"predecessor-version":[{"id":12232,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4869\/revisions\/12232"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/4871"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=4869"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=4869"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=4869"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}