{"id":206037,"date":"2018-10-25T13:25:53","date_gmt":"2018-10-25T10:25:53","guid":{"rendered":"http:\/\/bodybuildingillustrated.ru\/?p=206037"},"modified":"2018-10-25T13:25:53","modified_gmt":"2018-10-25T10:25:53","slug":"%d1%8f%d0%bd-%d1%85%d0%b0%d1%86%d0%ba%d0%b5%d0%b2%d0%b8%d1%87","status":"publish","type":"post","link":"https:\/\/bodybuildingillustrated.ru\/?p=206037","title":{"rendered":"\u042f\u043d \u0425\u0430\u0446\u043a\u0435\u0432\u0438\u0447"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p><strong>\u0415\u0434\u0438\u043d\u043e\u0431\u043e\u0440\u0441\u0442\u0432\u0430 \u2013 \u044d\u0442\u043e \u0441\u043f\u043e\u0441\u043e\u0431 \u0440\u0430\u0441\u043a\u0440\u0443\u0442\u0438\u0442\u044c \u0441\u0432\u043e\u0439 \u0432\u043d\u0443\u0442\u0440\u0435\u043d\u043d\u0438\u0439 \u043e\u0433\u043e\u043d\u044c<\/strong><\/p>\n<p><a href=\"https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan2.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"206040\" data-permalink=\"https:\/\/bodybuildingillustrated.ru\/?attachment_id=206040\" data-orig-file=\"https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan2.jpg?fit=1417%2C945&amp;ssl=1\" data-orig-size=\"1417,945\" data-comments-opened=\"1\" data-image-title=\"Yan2\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan2.jpg?fit=620%2C413&amp;ssl=1\" class=\"aligncenter size-full wp-image-206040\" src=\"https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan2.jpg?resize=620%2C413&#038;ssl=1\" alt=\"\" width=\"620\" height=\"413\" srcset=\"https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan2.jpg?w=1417&amp;ssl=1 1417w, https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan2.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan2.jpg?resize=600%2C400&amp;ssl=1 600w, https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan2.jpg?resize=1280%2C854&amp;ssl=1 1280w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><\/a><\/p>\n<p><strong>\u042f\u043d \u0425\u0430\u0446\u043a\u0435\u0432\u0438\u0447<\/strong>, \u0440\u0443\u043a\u043e\u0432\u043e\u0434\u0438\u0442\u0435\u043b\u044c \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0431\u0438\u0437\u043d\u0435\u0441-\u0430\u043a\u043a\u0430\u0443\u043d\u0442\u043e\u0432 \u0441\u0430\u0439\u0442\u0430 DRIVE2, \u0434\u0435\u043b\u0438\u0442\u0441\u044f \u0432\u043f\u0435\u0447\u0430\u0442\u043b\u0435\u043d\u0438\u044f\u043c\u0438 \u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0435 \u043f\u043e \u0442\u0430\u0439\u0441\u043a\u043e\u043c\u0443 \u0431\u043e\u043a\u0441\u0443 \u0438 \u0440\u0430\u0441\u0441\u043a\u0430\u0437\u044b\u0432\u0430\u0435\u0442 \u043e \u0441\u0432\u043e\u0438\u0445 \u043e\u0442\u043d\u043e\u0448\u0435\u043d\u0438\u044f\u0445 \u0441 \u0435\u0434\u0438\u043d\u043e\u0431\u043e\u0440\u0441\u0442\u0432\u0430\u043c\u0438.<\/p>\n<ul>\n<li><strong>\u0420\u0430\u0441\u0441\u043a\u0430\u0436\u0438\u0442\u0435, \u043f\u043e\u0436\u0430\u043b\u0443\u0439\u0441\u0442\u0430, \u043a\u0430\u043a \u043f\u0440\u043e\u0448\u043b\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430, \u043a\u0430\u043a\u0438\u0435 \u0432\u043f\u0435\u0447\u0430\u0442\u043b\u0435\u043d\u0438\u044f \u043e\u0441\u0442\u0430\u043b\u0438\u0441\u044c?<\/strong><\/li>\n<\/ul>\n<p>\u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u043e\u0447\u0435\u043d\u044c \u043a\u0440\u0443\u0442\u0430\u044f. \u041c\u0435\u043d\u044f \u043a\u0430\u043a \u0431\u0443\u0434\u0442\u043e \u0432\u043d\u0430\u0447\u0430\u043b\u0435 \u043f\u043e\u0434\u043e\u0436\u0433\u043b\u0438 \u2013 \u043e\u0447\u0435\u043d\u044c \u0431\u044b\u0441\u0442\u0440\u043e, \u043c\u0438\u043d\u0443\u0442 \u0437\u0430 10. \u0418 \u0432\u0441\u0435 \u043f\u043e\u043b\u0442\u043e\u0440\u0430 \u0447\u0430\u0441\u0430, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043e\u043d\u0430 \u0434\u043b\u0438\u043b\u0430\u0441\u044c, \u044f \u043f\u0440\u044f\u043c\u043e \u0433\u043e\u0440\u0435\u043b \u0438 \u043d\u0435 \u0437\u0430\u043c\u0435\u0442\u0438\u043b \u044d\u0442\u043e\u0433\u043e \u0432\u0440\u0435\u043c\u0435\u043d\u0438. \u0412\u0441\u0435 \u0443\u0434\u0430\u0440\u044b \u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043e\u0449\u0443\u0449\u0430\u043b\u0438\u0441\u044c \u0442\u0430\u043a, \u0441\u043b\u043e\u0432\u043d\u043e \u044f \u043c\u0435\u0442\u0430\u043b \u043f\u043b\u0430\u043c\u0435\u043d\u043d\u044b\u0435 \u0448\u0430\u0440\u044b. \u041e\u0447\u0435\u043d\u044c \u043a\u043b\u0430\u0441\u0441\u043d\u044b\u0435 \u043e\u0449\u0443\u0449\u0435\u043d\u0438\u044f \u2013 \u043d\u0438 \u0432 \u043a\u0430\u043a\u043e\u0435 \u0441\u0440\u0430\u0432\u043d\u0435\u043d\u0438\u0435 \u0441 \u0439\u043e\u0433\u043e\u0439 \u043d\u0435 \u0438\u0434\u0435\u0442.<\/p>\n<ul>\n<li><strong>\u041d\u0435\u043c\u043d\u043e\u0433\u043e \u043e \u0441\u0435\u0431\u0435: \u043e\u0431\u0440\u0430\u0437\u043e\u0432\u0430\u043d\u0438\u0435, \u043f\u0440\u043e\u0444\u0435\u0441\u0441\u0438\u044f, \u043a\u0430\u0440\u044c\u0435\u0440\u0430?\u00a0<\/strong><\/li>\n<\/ul>\n<p>\u0423 \u043c\u0435\u043d\u044f \u043e\u0447\u0435\u043d\u044c \u0440\u0430\u0437\u043d\u043e\u043f\u043b\u0430\u043d\u043e\u0432\u044b\u0439 \u043f\u0440\u043e\u0444\u0435\u0441\u0441\u0438\u043e\u043d\u0430\u043b\u044c\u043d\u044b\u0439 \u043e\u043f\u044b\u0442. \u0417\u0430\u043a\u043e\u043d\u0447\u0438\u043b \u044f \u041d\u043e\u0432\u043e\u0441\u0438\u0431\u0438\u0440\u0441\u043a\u0438\u0439 \u0433\u043e\u0441\u0443\u0434\u0430\u0440\u0441\u0442\u0432\u0435\u043d\u043d\u044b\u0439 \u0442\u0435\u0445\u043d\u0438\u0447\u0435\u0441\u043a\u0438\u0439 \u0443\u043d\u0438\u0432\u0435\u0440\u0441\u0438\u0442\u0435\u0442 \u043f\u043e \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u044c\u043d\u043e\u0441\u0442\u0438 \u00ab\u0423\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435 \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0441\u0442\u0432\u043e\u043c\u00bb, \u0437\u0430\u0442\u0435\u043c \u043f\u043e\u043b\u0443\u0447\u0438\u043b \u0441\u0442\u0435\u043f\u0435\u043d\u044c \u041c\u0430\u0433\u0438\u0441\u0442\u0440\u0430 \u043f\u043e \u043c\u0435\u0436\u0434\u0443\u043d\u0430\u0440\u043e\u0434\u043d\u043e\u043c\u0443 \u0431\u0438\u0437\u043d\u0435\u0441\u0443 \u0432 \u0423\u043d\u0438\u0432\u0435\u0440\u0441\u0438\u0442\u0435\u0442\u0435 \u0412\u0430\u0440\u0448\u0430\u0432\u044b.<\/p>\n<p>\u042f \u0437\u0430\u043d\u0438\u043c\u0430\u043b\u0441\u044f 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\u044d\u0442\u043e \u0441\u043e\u0446\u0438\u0430\u043b\u044c\u043d\u0430\u044f \u0441\u0435\u0442\u044c, \u0432 \u043a\u043e\u0442\u043e\u0440\u043e\u0439 \u0430\u0432\u0442\u043e\u043c\u043e\u0431\u0438\u043b\u0438\u0441\u0442\u044b \u0432\u0435\u0434\u0443\u0442 \u0431\u043b\u043e\u0433\u0438. \u042f \u0437\u0430\u043d\u0438\u043c\u0430\u044e\u0441\u044c \u0440\u0430\u0437\u0432\u0438\u0442\u0438\u0435\u043c \u0411\u0438\u0437\u043d\u0435\u0441-\u0430\u043a\u043a\u0430\u0443\u043d\u0442\u043e\u0432: \u043c\u044b \u0431\u0435\u0440\u0435\u043c \u043d\u0430 \u0441\u0435\u0431\u044f \u0432\u0435\u0441\u044c \u0438\u043d\u0442\u0435\u0440\u043d\u0435\u0442-\u043c\u0430\u0440\u043a\u0435\u0442\u0438\u043d\u0433 \u0430\u0432\u0442\u043e\u0431\u0438\u0437\u043d\u0435\u0441\u0430. \u0412\u043b\u0430\u0434\u0435\u043b\u044c\u0446\u0443 \u0441\u0442\u0440\u0430\u043d\u0438\u0446\u044b \u043d\u0443\u0436\u043d\u043e \u0442\u043e\u043b\u044c\u043a\u043e \u0432\u0435\u0441\u0442\u0438 \u0431\u043b\u043e\u0433 \u0438 \u043e\u0431\u0449\u0430\u0442\u044c\u0441\u044f \u0441 \u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u0435\u043b\u044f\u043c\u0438 \u0432 \u043a\u043e\u043c\u043c\u0435\u043d\u0442\u0430\u0440\u0438\u044f\u0445 \u0438 \u043f\u0435\u0440\u0435\u043f\u0438\u0441\u043a\u0435, \u043f\u0440\u043e\u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435\u043c \u0441\u0442\u0440\u0430\u043d\u0438\u0446\u044b \u0437\u0430\u043d\u0438\u043c\u0430\u0435\u043c\u0441\u044f \u043c\u044b. \u0422\u0430\u043a\u043e\u0439 \u0441\u0435\u0440\u0432\u0438\u0441 \u043e\u043a\u0430\u0437\u044b\u0432\u0430\u0435\u0442 \u0442\u043e\u043b\u044c\u043a\u043e DRIVE2, \u0435\u0433\u043e \u043d\u0435\u0432\u043e\u0437\u043c\u043e\u0436\u043d\u043e \u043f\u043e\u043b\u0443\u0447\u0438\u0442\u044c \u0432 \u0434\u0440\u0443\u0433\u0438\u0445 \u0441\u043e\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0445 \u0441\u0435\u0442\u044f\u0445.<\/p>\n<ul>\n<li><strong>\u0412\u044b 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\u043c\u0435\u043d\u044f \u0442\u043e\u0433\u0434\u0430 \u043e\u0447\u0435\u043d\u044c \u043f\u0440\u0438\u0432\u043b\u0435\u043a\u0430\u043b\u0438 \u0435\u0434\u0438\u043d\u043e\u0431\u043e\u0440\u0441\u0442\u0432\u0430. \u0422\u0430\u043c \u043c\u044b \u0437\u0430\u043d\u0438\u043c\u0430\u043b\u0438\u0441\u044c \u043a\u0430\u0440\u0430\u0442\u0435 \u043d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u043e \u0440\u0430\u0437 \u0432 \u043d\u0435\u0434\u0435\u043b\u044e \u0432 \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435 \u0444\u0438\u0437\u043a\u0443\u043b\u044c\u0442\u0443\u0440\u044b. \u041d\u043e \u043f\u0440\u0438\u043c\u0435\u0440\u043d\u043e \u0447\u0435\u0440\u0435\u0437 \u043f\u043e\u043b\u0433\u043e\u0434\u0430 \u0443\u0447\u0451\u0431\u044b \u043c\u0435\u043d\u044f \u0432\u0434\u0440\u0443\u0433 \u0443\u0432\u043b\u0435\u043a\u043b\u0438 \u043a\u043e\u043c\u043f\u044c\u044e\u0442\u0435\u0440\u044b \u043a\u0430\u043a \u0438\u0434\u0435\u044f. \u042f \u0443\u0437\u043d\u0430\u043b, \u0447\u0442\u043e \u0433\u0438\u043c\u043d\u0430\u0437\u0438\u044f \u0447\u0435\u0440\u0435\u0437 \u0434\u043e\u0440\u043e\u0433\u0443 \u2013 \u0441 \u043a\u043e\u043c\u043f\u044c\u044e\u0442\u0435\u0440\u043d\u044b\u043c \u0443\u043a\u043b\u043e\u043d\u043e\u043c, \u0438 \u043f\u043e\u043f\u0440\u043e\u0441\u0438\u043b \u0440\u043e\u0434\u0438\u0442\u0435\u043b\u0435\u0439 \u043f\u0435\u0440\u0435\u0432\u0435\u0441\u0442\u0438 \u043c\u0435\u043d\u044f \u0442\u0443\u0434\u0430. \u042f \u043f\u043e\u043c\u0435\u043d\u044f\u043b \u0435\u0434\u0438\u043d\u043e\u0431\u043e\u0440\u0441\u0442\u0432\u0430 \u043d\u0430 \u043a\u043e\u043c\u043f\u044c\u044e\u0442\u0435\u0440\u044b \u0438 \u044d\u0442\u043e, \u0432\u0438\u0434\u0438\u043c\u043e, \u043a\u0430\u043a-\u0442\u043e \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0438\u043b\u043e \u043c\u043e\u044e \u0436\u0438\u0437\u043d\u044c.<\/p>\n<p>\u0412 \u0441\u0442\u0430\u0440\u0448\u0438\u0445 \u043a\u043b\u0430\u0441\u0441\u0430\u0445 \u044f \u043f\u0440\u0435\u0434\u043f\u0440\u0438\u043d\u044f\u043b \u043f\u043e\u043f\u044b\u0442\u043a\u0443 \u0432\u0435\u0440\u043d\u0443\u0442\u044c\u0441\u044f \u043a \u0435\u0434\u0438\u043d\u043e\u0431\u043e\u0440\u0441\u0442\u0432\u0430\u043c \u0438 \u043f\u043e\u0448\u0451\u043b \u043d\u0430 \u0434\u0436\u0438\u0443-\u0434\u0436\u0438\u0442\u0441\u0443. \u0417\u0430\u043d\u0438\u043c\u0430\u043b\u0441\u044f \u044f \u043f\u0440\u0438\u043c\u0435\u0440\u043d\u043e \u0433\u043e\u0434, \u043d\u043e \u0432 \u043a\u0430\u043a\u043e\u0439-\u0442\u043e \u0438\u0437 \u0434\u043d\u0435\u0439 \u043f\u043e\u0437\u0434\u043d\u043e \u0432\u043e\u0437\u0432\u0440\u0430\u0449\u0430\u043b\u0441\u044f \u0441 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438, \u0448\u0451\u043b \u043a \u043c\u0435\u0442\u0440\u043e, \u0438 \u043c\u0435\u043d\u044f \u043e\u0447\u0435\u043d\u044c \u0441\u0438\u043b\u044c\u043d\u043e \u0438\u0437\u0431\u0438\u043b\u0438. \u041d\u0430\u043f\u0430\u043b\u0438 \u0433\u043e\u043f\u043d\u0438\u043a\u0438 \u0432\u0441\u0435\u0439 \u0442\u043e\u043b\u043f\u043e\u0439, \u043e\u0442\u0445\u0440\u0435\u043d\u0430\u0447\u0438\u043b\u0438, \u0437\u0430\u0431\u0440\u0430\u043b\u0438 \u043c\u043e\u0431\u0438\u043b\u044c\u043d\u044b\u0439 \u0442\u0435\u043b\u0435\u0444\u043e\u043d. \u042f \u043f\u043e\u043b\u0443\u0447\u0438\u043b \u0441\u043e\u0442\u0440\u044f\u0441\u0435\u043d\u0438\u0435, \u043f\u0435\u0440\u0435\u043b\u043e\u043c\u044b. \u0413\u043e\u043f\u043d\u0438\u043a\u043e\u0432 \u043f\u043e\u0442\u043e\u043c \u043d\u0430\u0448\u043b\u0438 \u0438 \u043f\u043e-\u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u043e\u043c\u0443 \u043d\u0430\u043a\u0430\u0437\u0430\u043b\u0438, \u043d\u043e \u044f \u0443\u0436\u0435 \u043d\u0435 \u0432\u0435\u0440\u043d\u0443\u043b\u0441\u044f \u043d\u0430 \u0434\u0436\u0438\u0443-\u0434\u0436\u0438\u0442\u0441\u0443: \u0434\u043e\u043b\u0433\u043e \u0431\u043e\u043b\u0435\u043b \u043f\u043e\u0441\u043b\u0435 \u044d\u0442\u043e\u0433\u043e, \u0437\u0430\u0442\u0435\u043c \u043f\u0435\u0440\u0435\u0435\u0445\u0430\u043b \u0438 \u0432\u0441\u0451 \u043a\u0430\u043a-\u0442\u043e \u0437\u0430\u0431\u044b\u043b\u043e\u0441\u044c.<\/p>\n<p><a href=\"https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan5.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"206043\" data-permalink=\"https:\/\/bodybuildingillustrated.ru\/?attachment_id=206043\" data-orig-file=\"https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan5.jpg?fit=1417%2C945&amp;ssl=1\" data-orig-size=\"1417,945\" data-comments-opened=\"1\" data-image-title=\"Yan5\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan5.jpg?fit=620%2C413&amp;ssl=1\" class=\"aligncenter size-full wp-image-206043\" src=\"https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan5.jpg?resize=620%2C413&#038;ssl=1\" alt=\"\" width=\"620\" height=\"413\" srcset=\"https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan5.jpg?w=1417&amp;ssl=1 1417w, https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan5.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan5.jpg?resize=600%2C400&amp;ssl=1 600w, https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan5.jpg?resize=1280%2C854&amp;ssl=1 1280w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><\/a><\/p>\n<ul>\n<li><strong>\u0410 \u0441\u0435\u0439\u0447\u0430\u0441 \u0438\u043d\u0442\u0435\u0440\u0435\u0441\u0443\u0435\u0442\u0435\u0441\u044c \u0431\u043e\u043a\u0441\u043e\u043c \u0438\u043b\u0438 \u0441\u043c\u0435\u0448\u0430\u043d\u043d\u044b\u043c\u0438 \u0435\u0434\u0438\u043d\u043e\u0431\u043e\u0440\u0441\u0442\u0432\u0430\u043c\u0438? \u0421\u0442\u0430\u043b\u0438 \u0431\u044b \u0441\u043c\u043e\u0442\u0440\u0435\u0442\u044c \u0442\u0440\u0430\u043d\u0441\u043b\u044f\u0446\u0438\u0438 \u0442\u0443\u0440\u043d\u0438\u0440\u043e\u0432 \u0432 \u043f\u0440\u044f\u043c\u043e\u043c \u044d\u0444\u0438\u0440\u0435?<\/strong><\/li>\n<\/ul>\n<p>\u041d\u0435\u043b\u044c\u0437\u044f \u0441\u043a\u0430\u0437\u0430\u0442\u044c, \u0447\u0442\u043e \u044f \u043f\u0440\u044f\u043c\u043e \u0438\u043d\u0442\u0435\u0440\u0435\u0441\u0443\u044e\u0441\u044c \u0435\u0434\u0438\u043d\u043e\u0431\u043e\u0440\u0441\u0442\u0432\u0430\u043c\u0438 \u0438 \u0440\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u043e \u0441\u043c\u043e\u0442\u0440\u044e \u0438\u0445. \u041d\u043e \u043c\u043d\u0435 \u043a\u0430\u0436\u0435\u0442\u0441\u044f, \u0447\u0442\u043e \u0431\u043e\u0438 \u041c\u041c\u0410 \u0438\u043b\u0438 \u0431\u043e\u043a\u0441 \u2013 \u044d\u0442\u043e \u0442\u0430\u043a\u043e\u0439 \u0436\u0435 \u044d\u043b\u0435\u043c\u0435\u043d\u0442 \u043a\u0443\u043b\u044c\u0442\u0443\u0440\u043d\u043e\u0433\u043e \u043a\u043e\u0434\u0430, \u043a\u0430\u043a \u0444\u0443\u0442\u0431\u043e\u043b \u0438\u043b\u0438 \u0440\u044d\u043f-\u0431\u0430\u0442\u0442\u043b\u044b, \u0438 \u0438\u0445 \u043f\u0440\u043e\u0441\u0442\u043e \u043d\u0435\u0432\u043e\u0437\u043c\u043e\u0436\u043d\u043e \u0438\u0433\u043d\u043e\u0440\u0438\u0440\u043e\u0432\u0430\u0442\u044c. \u042d\u0442\u043e \u0447\u0430\u0441\u0442\u044c \u0436\u0438\u0437\u043d\u0438, \u0438 \u0442\u044b \u0447\u0430\u0441\u0442\u043e \u0441\u043c\u043e\u0442\u0440\u0438\u0448\u044c \u0441\u0445\u0432\u0430\u0442\u043a\u0438, \u043d\u0430\u0445\u043e\u0434\u0438\u0448\u044c\u0441\u044f \u0432 \u043a\u043e\u043d\u0442\u0435\u043a\u0441\u0442\u0435 \u043f\u0440\u043e\u0441\u0442\u043e \u043f\u043e\u0442\u043e\u043c\u0443, \u0447\u0442\u043e \u044d\u0442\u043e \u0438\u043d\u0442\u0435\u0440\u0435\u0441\u043d\u043e \u043b\u044e\u0434\u044f\u043c \u0432\u043e\u043a\u0440\u0443\u0433 \u0442\u0435\u0431\u044f. \u042f \u0431\u044b \u0442\u0430\u043a \u0441\u0444\u043e\u0440\u043c\u0443\u043b\u0438\u0440\u043e\u0432\u0430\u043b: \u043d\u0435 \u0444\u0430\u043d\u0430\u0442, \u043d\u043e \u0441\u043c\u043e\u0442\u0440\u044e \u043f\u043e \u0441\u043b\u0443\u0447\u0430\u044e.<\/p>\n<ul>\n<li><strong>\u0415\u0441\u0442\u044c \u043b\u0438 \u0443 \u0432\u0430\u0441 \u043b\u044e\u0431\u0438\u043c\u044b\u0439 \u0431\u043e\u0435\u0446, \u0437\u0430 \u0447\u044c\u0438\u043c\u0438 \u0431\u043e\u044f\u043c\u0438 \u0441\u043b\u0435\u0434\u0438\u0442\u0435?\u00a0<\/strong><\/li>\n<\/ul>\n<p>\u0423 \u043c\u0435\u043d\u044f \u043d\u0435\u0442 \u043b\u044e\u0431\u0438\u043c\u043e\u0433\u043e \u0431\u043e\u0439\u0446\u0430, \u044f \u0441\u043b\u0435\u0436\u0443 \u0437\u0430 \u0442\u0435\u043c\u0438, \u043a\u0442\u043e \u043f\u043e\u043f\u0430\u0434\u0430\u0435\u0442 \u0432 \u043f\u043e\u043b\u0435 \u043c\u043e\u0435\u0433\u043e \u0437\u0440\u0435\u043d\u0438\u044f. \u0412 \u043f\u043e\u0441\u043b\u0435\u0434\u043d\u0435\u0435 \u0432\u0440\u0435\u043c\u044f \u044d\u0442\u043e, \u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u043d\u043e, \u041c\u0430\u043a\u0413\u0440\u0435\u0433\u043e\u0440 \u0438 \u0425\u0430\u0431\u0438\u0431. \u0412 \u0431\u043e\u043b\u044c\u0448\u0435\u0439 \u0441\u0442\u0435\u043f\u0435\u043d\u0438 \u0425\u0430\u0431\u0438\u0431 \u041d\u0443\u0440\u043c\u0430\u0433\u043e\u043c\u0435\u0434\u043e\u0432.<\/p>\n<ul>\n<li><strong>\u041a\u0430\u043a\u0438\u0435 \u0443 \u0442\u0435\u0431\u044f \u0432\u043f\u0435\u0447\u0430\u0442\u043b\u0435\u043d\u0438\u044f \u043e\u0442 \u0431\u043e\u044f?<\/strong><\/li>\n<\/ul>\n<p>\u042f \u0442\u0430\u043a \u0438 \u043f\u0440\u0435\u0434\u043f\u043e\u043b\u0430\u0433\u0430\u043b, \u0447\u0442\u043e \u0425\u0430\u0431\u0438\u0431 \u043f\u043e\u0431\u0435\u0434\u0438\u0442, \u0435\u0441\u043b\u0438 \u041c\u0430\u043a\u0433\u0440\u0435\u0433\u043e\u0440 \u0435\u0433\u043e \u0432\u043d\u0430\u0447\u0430\u043b\u0435 \u043d\u0435 \u0432\u044b\u0440\u0443\u0431\u0438\u0442. \u041c\u0430\u043a\u0433\u0440\u0435\u0433\u043e\u0440 \u2014 \u0443\u0434\u0430\u0440\u043d\u0438\u043a. \u0414\u043b\u044f \u044d\u0442\u043e\u0433\u043e \u0441\u0442\u0438\u043b\u044f \u043d\u0430\u0434\u043e \u043c\u043d\u043e\u0433\u043e \u044d\u043d\u0435\u0440\u0433\u0438\u0438, \u0431\u044b\u0441\u0442\u0440\u043e \u0438 \u0441\u0440\u0430\u0437\u0443. \u0415\u0441\u043b\u0438 \u0432\u044b\u0440\u0443\u0431\u0438\u0442\u044c \u0441\u043e\u043f\u0435\u0440\u043d\u0438\u043a\u0430 \u043d\u0435 \u043f\u043e\u043b\u0443\u0447\u0438\u043b\u043e\u0441\u044c \u0432 \u043d\u0430\u0447\u0430\u043b\u0435, \u043f\u043e\u0442\u043e\u043c \u043d\u0435\u0433\u0434\u0435 \u0431\u0440\u0430\u0442\u044c \u044d\u043d\u0435\u0440\u0433\u0438\u044e. \u0410 \u0425\u0430\u0431\u0438\u0431 \u2014 \u0431\u043e\u0440\u0435\u0446. \u0411\u043e\u0440\u044c\u0431\u0430 \u043f\u0440\u043e \u0442\u0435\u0440\u043f\u0435\u043d\u0438\u0435 \u0438 \u0432\u044b\u043d\u043e\u0441\u043b\u0438\u0432\u043e\u0441\u0442\u044c.<\/p>\n<ul>\n<li><strong>\u0410 \u043a\u0430\u043a\u043e\u0439 \u0443 \u0442\u0435\u0431\u044f \u0441\u0442\u0438\u043b\u044c?<\/strong><\/li>\n<\/ul>\n<p>\u042f \u2014 \u0431\u043e\u043b\u044c\u0448\u0435 \u0443\u0434\u0430\u0440\u043d\u0438\u043a.<\/p>\n<ul>\n<li><strong>\u042d\u0442\u043e \u0442\u044b \u0441\u0435\u0439\u0447\u0430\u0441 \u043f\u0440\u043e \u0441\u043f\u043e\u0440\u0442 \u0438\u043b\u0438 \u043f\u0440\u043e \u0436\u0438\u0437\u043d\u044c?<\/strong><\/li>\n<\/ul>\n<p>\u0410 \u0440\u0430\u0437\u043d\u0438\u0446\u044b \u0431\u043e\u043b\u044c\u0448\u043e\u0439 \u043d\u0435\u0442: \u043a\u0430\u043a\u043e\u0439 \u0447\u0435\u043b\u043e\u0432\u0435\u043a \u0432 \u0441\u043f\u043e\u0440\u0442\u0435, \u0442\u0430\u043a\u043e\u0439 \u043e\u043d \u0438 \u0432 \u0436\u0438\u0437\u043d\u0438. \u0425\u0430\u0440\u0430\u043a\u0442\u0435\u0440 \u0432\u043b\u0438\u044f\u0435\u0442 \u043d\u0430 \u0432\u044b\u0431\u043e\u0440 \u0441\u043f\u043e\u0440\u0442\u0430, \u0430 \u0432\u044b\u0431\u0440\u0430\u043d\u043d\u044b\u0439 \u0441\u043f\u043e\u0440\u0442 \u0432\u043b\u0438\u044f\u0435\u0442 \u043d\u0430 \u0445\u0430\u0440\u0430\u043a\u0442\u0435\u0440. \u0414\u0430\u0436\u0435 \u0432\u043d\u0435\u0448\u043d\u0435 \u043c\u043e\u0436\u043d\u043e \u043e\u0442\u043b\u0438\u0447\u0438\u0442\u044c \u0443\u0434\u0430\u0440\u043d\u0438\u043a\u043e\u0432 \u043e\u0442 \u0431\u043e\u0440\u0446\u043e\u0432: \u043f\u043e \u043e\u0441\u0430\u043d\u043a\u0435, \u0436\u0435\u0441\u0442\u0430\u043c, \u043f\u043e\u0432\u0435\u0434\u0435\u043d\u0438\u044e.<\/p>\n<p><a href=\"https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan1.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"206039\" data-permalink=\"https:\/\/bodybuildingillustrated.ru\/?attachment_id=206039\" data-orig-file=\"https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan1.jpg?fit=1417%2C945&amp;ssl=1\" data-orig-size=\"1417,945\" data-comments-opened=\"1\" data-image-title=\"Yan1\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan1.jpg?fit=620%2C413&amp;ssl=1\" class=\"aligncenter size-full wp-image-206039\" src=\"https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan1.jpg?resize=620%2C413&#038;ssl=1\" alt=\"\" width=\"620\" height=\"413\" srcset=\"https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan1.jpg?w=1417&amp;ssl=1 1417w, https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan1.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan1.jpg?resize=600%2C400&amp;ssl=1 600w, https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan1.jpg?resize=1280%2C854&amp;ssl=1 1280w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><\/a><\/p>\n<ul>\n<li><strong>\u0427\u0442\u043e \u043c\u043e\u0436\u0435\u0448\u044c \u0441\u043a\u0430\u0437\u0430\u0442\u044c \u043e \u043f\u043e\u0441\u0442\u0443\u043f\u043a\u0435 \u0425\u0430\u0431\u0438\u0431\u0430 \u043f\u043e\u0441\u043b\u0435 \u0431\u043e\u044f?<\/strong><\/li>\n<\/ul>\n<p>\u042d\u0442\u043e\u0442 \u0431\u043e\u0439 \u2014 \u044f\u0432\u043b\u0435\u043d\u0438\u0435 \u0431\u043e\u043b\u044c\u0448\u0435 \u043a\u0443\u043b\u044c\u0442\u0443\u0440\u043d\u043e\u0435, \u0447\u0435\u043c \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u043e\u0435. \u041f\u043e \u043a\u0440\u0430\u0439\u043d\u0435\u0439 \u043c\u0435\u0440\u0435 \u0442\u0430\u043a \u0432\u043e\u0441\u043f\u0440\u0438\u043d\u0438\u043c\u0430\u044e \u044f, \u0447\u0435\u043b\u043e\u0432\u0435\u043a \u0434\u0430\u043b\u0451\u043a\u0438\u0439 \u043e\u0442 \u0441\u043f\u043e\u0440\u0442\u0430. \u0421 \u043e\u0434\u043d\u043e\u0439 \u0441\u0442\u043e\u0440\u043e\u043d\u044b \u041c\u0430\u043a\u0433\u0440\u0435\u0433\u043e\u0440, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u043e \u0441\u044b\u043f\u0435\u0442 \u043e\u0441\u043a\u043e\u0440\u0431\u043b\u0435\u043d\u0438\u044f\u043c\u0438 \u0438 \u0431\u0430\u0440\u0430\u0433\u043e\u0437\u0438\u0442. \u0421 \u0434\u0440\u0443\u0433\u043e\u0439 \u2014 \u0425\u0430\u0431\u0438\u0431, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u0437\u0430\u044f\u0432\u043b\u044f\u0435\u0442, \u0447\u0442\u043e \u0435\u043c\u0443 \u0442\u0430\u043a\u0430\u044f \u043a\u0443\u043b\u044c\u0442\u0443\u0440\u0430 \u0442\u0440\u0435\u0448-\u0442\u0440\u0451\u043f\u0430 \u043d\u0435 \u0431\u043b\u0438\u0437\u043a\u0430 \u0438 \u0445\u043e\u0447\u0435\u0442\u0441\u044f, \u0447\u0442\u043e\u0431\u044b \u0441\u043f\u043e\u0440\u0442 \u0431\u044b\u043b \u0431\u043e\u043b\u044c\u0448\u0435 \u043f\u0440\u043e \u0441\u043f\u043e\u0440\u0442, \u043f\u0440\u043e \u043f\u043e\u0441\u0442\u0443\u043f\u043a\u0438 \u0438 \u0432\u044b\u044f\u0441\u043d\u0435\u043d\u0438\u0435 \u043e\u0442\u043d\u043e\u0448\u0435\u043d\u0438\u0439 \u0432\u043d\u0443\u0442\u0440\u0438 \u0440\u0438\u043d\u0433\u0430. \u042d\u0442\u0438\u043c \u043e\u043d \u0438 \u0441\u0438\u043c\u043f\u0430\u0442\u0438\u0447\u0435\u043d. \u0414\u043e \u043f\u043e\u0442\u0430\u0441\u043e\u0432\u043a\u0438 \u0432 \u0437\u0430\u043b\u0435 \u0438\u0441\u0442\u043e\u0440\u0438\u044f \u00ab\u0425\u0430\u0431\u0438\u0431-\u041c\u0430\u043a\u0433\u0440\u0435\u0433\u043e\u0440\u00bb \u0431\u044b\u043b\u0430 \u043f\u0440\u043e\u0442\u0438\u0432\u043e\u0441\u0442\u043e\u044f\u043d\u0438\u0435\u043c \u0447\u0443\u0432\u0430\u043a\u0430, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u0442\u0440\u0435\u043f\u043b\u0435\u0442\u0441\u044f \u0438 \u0447\u0443\u0432\u0430\u043a\u0430, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u0441\u0432\u043e\u0434\u0438\u0442 \u0432\u0441\u0451 \u043a \u0442\u043e\u043c\u0443, \u0447\u0442\u043e \u043f\u0440\u043e\u0438\u0441\u0445\u043e\u0434\u0438\u0442 \u043d\u0430 \u0440\u0438\u043d\u0433\u0435. \u0418 \u043a\u043e\u0433\u0434\u0430 \u0425\u0430\u0431\u0438\u0431 \u0441\u0432\u043e\u0451 \u043e\u0442\u0441\u0442\u043e\u044f\u043b: \u0441\u043f\u043e\u043a\u043e\u0439\u043d\u043e \u0432\u0451\u043b \u0441\u0435\u0431\u044f \u043d\u0430 \u043a\u043e\u043d\u0444\u0435\u0440\u0435\u043d\u0446\u0438\u044f\u0445, \u0432\u0435\u0437\u0434\u0435 \u0441\u043c\u043e\u043b\u0447\u0430\u043b, \u043d\u0438 \u043d\u0430 \u043a\u043e\u0433\u043e \u043d\u0435 \u0431\u0440\u043e\u0441\u0430\u043b\u0441\u044f, \u043d\u0430 \u043f\u0440\u043e\u0432\u043e\u043a\u0430\u0446\u0438\u0438 \u043d\u0435 \u0432\u0451\u043b\u0441\u044f, \u043f\u043e\u0431\u0435\u0434\u0438\u043b \u0432\u043d\u0443\u0442\u0440\u0438 \u0440\u0438\u043d\u0433\u0430 \u0438 \u0432\u043e\u0442, \u043a\u0430\u0437\u0430\u043b\u043e\u0441\u044c \u0431\u044b, \u0447\u0442\u043e \u0432\u0441\u0451 \u041e\u041a. \u041d\u043e \u0432\u0434\u0440\u0443\u0433 \u0432\u044b\u043f\u0440\u044b\u0433\u0438\u0432\u0430\u0435\u0442 \u0432 \u0437\u0430\u043b \u0438, \u043f\u043e \u0441\u0443\u0442\u0438, \u043d\u0430\u0447\u0438\u043d\u0430\u0435\u0442 \u0433\u043e\u0432\u043e\u0440\u0438\u0442\u044c \u043d\u0430 \u044f\u0437\u044b\u043a\u0435 \u0434\u0440\u0443\u0433\u043e\u0439 \u0441\u0442\u043e\u0440\u043e\u043d\u044b, \u044f\u0437\u044b\u043a\u0435 \u043f\u0440\u043e\u0442\u0438\u0432\u043d\u0438\u043a\u0430. \u042d\u0442\u043e \u0441\u0442\u0440\u0430\u043d\u043d\u044b\u0439 \u0438 \u0440\u0430\u0437\u043e\u0447\u0430\u0440\u043e\u0432\u044b\u0432\u0430\u044e\u0449\u0438\u0439 \u043f\u043e\u0441\u0442\u0443\u043f\u043e\u043a. \u0415\u0441\u043b\u0438 \u0431\u044b \u043e\u043d \u043f\u0440\u043e\u0441\u0442\u043e \u043f\u043e\u0431\u0435\u0434\u0438\u043b, \u0441\u043f\u043e\u043a\u043e\u0439\u043d\u043e \u0432\u0437\u044f\u043b \u043f\u043e\u044f\u0441 \u0438 \u0443\u0448\u0451\u043b, \u044d\u0442\u043e \u0431\u044b \u0432\u044b\u0433\u043b\u044f\u0434\u0435\u043b\u043e \u0446\u0435\u043b\u044c\u043d\u044b\u043c, \u043d\u0430\u043c\u043d\u043e\u0433\u043e, \u043a\u0440\u0430\u0441\u0438\u0432\u0435\u0435 \u0438 \u0434\u043e\u0441\u0442\u043e\u0439\u043d\u0435\u0435.<\/p>\n<ul>\n<li><strong>\u0421\u043e\u0433\u043b\u0430\u0441\u043d\u044b \u043b\u0438 \u0432\u044b \u0441 \u0442\u0435\u043c, \u0447\u0442\u043e \u0431\u043e\u043a\u0441 \u0438 \u041c\u041c\u0410 \u2013 \u0442\u0440\u0430\u0432\u043c\u0430\u0442\u0438\u0447\u043d\u044b\u0435 \u0432\u0438\u0434\u044b \u0441\u043f\u043e\u0440\u0442\u0430?<\/strong><\/li>\n<\/ul>\n<p>\u0413\u043b\u0443\u043f\u043e \u043e\u0442\u0440\u0438\u0446\u0430\u0442\u044c, \u0447\u0442\u043e \u0435\u0434\u0438\u043d\u043e\u0431\u043e\u0440\u0441\u0442\u0432\u0430 \u2013 \u044d\u0442\u043e \u0442\u0440\u0430\u0432\u043c\u0430\u0442\u0438\u0447\u043d\u043e. \u041d\u043e \u043a\u0430\u043a \u0433\u043e\u0432\u043e\u0440\u0438\u0442\u0441\u044f, no pain \u2013 no gain, \u0434\u0430 \u0438 \u0432\u043e\u043e\u0431\u0449\u0435, \u0447\u0435\u043c \u043c\u0435\u043d\u0435\u0435 \u0442\u0440\u0430\u0432\u043c\u0430\u0442\u0438\u0447\u0435\u043d \u0441\u043f\u043e\u0440\u0442, \u0442\u0435\u043c \u043e\u043d, \u043a\u0430\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u043e, \u043c\u0435\u043d\u0435\u0435 \u0438\u043d\u0442\u0435\u0440\u0435\u0441\u0435\u043d. \u041c\u0435\u043d\u0435\u0435 \u043c\u0443\u0436\u0435\u0441\u0442\u0432\u0435\u043d\u0435\u043d, \u043c\u0435\u043d\u0435\u0435 \u0434\u0438\u043d\u0430\u043c\u0438\u0447\u0435\u043d, \u043c\u0435\u043d\u0435\u0435 \u0437\u0440\u0435\u043b\u0438\u0449\u0435\u043d.<\/p>\n<ul>\n<li><strong>\u0418\u043c\u0435\u0435\u0442 \u043b\u0438 \u043f\u0440\u043e\u0444\u0435\u0441\u0441\u0438\u043e\u043d\u0430\u043b\u044c\u043d\u044b\u0439 \u0431\u043e\u0435\u0446 \u043f\u0440\u0430\u0432\u043e \u0440\u0435\u043a\u043b\u0430\u043c\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u043f\u0438\u0432\u043e?\u00a0<\/strong><\/li>\n<\/ul>\n<p>\u0414\u0430, \u0431\u043e\u0435\u0446 \u043c\u043e\u0436\u0435\u0442 \u0440\u0435\u043a\u043b\u0430\u043c\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u043f\u0438\u0432\u043e, \u043e\u0441\u043e\u0431\u0435\u043d\u043d\u043e \u0435\u0441\u043b\u0438 \u0441\u0430\u043c \u0435\u0433\u043e \u043f\u044c\u0451\u0442. \u041d\u043e \u0434\u0430\u0436\u0435 \u0435\u0441\u043b\u0438 \u043d\u0435 \u043f\u044c\u0451\u0442, \u0442\u043e \u043f\u043e\u0447\u0435\u043c\u0443 \u0431\u044b \u0438 \u043d\u0435\u0442? \u0420\u0435\u043a\u043b\u0430\u043c\u0430 \u2013 \u044d\u0442\u043e \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a \u0434\u043e\u0445\u043e\u0434\u0430, \u0430 \u043f\u0440\u043e\u0444\u0435\u0441\u0441\u0438\u043e\u043d\u0430\u043b\u044c\u043d\u044b\u0435 \u0441\u043f\u043e\u0440\u0442\u0441\u043c\u0435\u043d\u044b \u2013 \u043c\u0435\u0434\u0438\u0439\u043d\u044b\u0435 \u043b\u0438\u0447\u043d\u043e\u0441\u0442\u0438. \u0418 \u0441\u043e\u0432\u0435\u0440\u0448\u0435\u043d\u043d\u043e \u043d\u0435\u043e\u0431\u044f\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u043e \u0437\u043d\u0430\u043c\u0435\u043d\u0438\u0442\u043e\u0441\u0442\u0438 \u0438\u043b\u0438 \u043c\u0435\u0434\u0438\u0439\u043d\u043e\u0439 \u043f\u0435\u0440\u0441\u043e\u043d\u0435 \u0440\u0435\u043a\u043b\u0430\u043c\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u0442\u043e\u043b\u044c\u043a\u043e \u0442\u043e, \u0447\u0435\u043c \u043e\u043d \u043f\u043e\u043b\u044c\u0437\u0443\u0435\u0442\u0441\u044f \u0441\u0430\u043c. \u042d\u0442\u043e \u043d\u0435 \u0432\u0430\u0436\u043d\u043e. \u0414\u0430\u0436\u0435 \u0435\u0441\u043b\u0438 \u0433\u043e\u0432\u043e\u0440\u0438\u0442\u044c \u043e \u0446\u0435\u043d\u043d\u043e\u0441\u0442\u044f\u0445, \u044f \u043d\u0435 \u0432\u0438\u0436\u0443 \u043d\u0438\u043a\u0430\u043a\u0438\u0445 \u043f\u0440\u043e\u0442\u0438\u0432\u043e\u0440\u0435\u0447\u0438\u0439: \u043c\u043e\u0436\u043d\u043e \u0438 \u043f\u0438\u0432\u043e \u043f\u0438\u0442\u044c, \u0438 \u0441\u043f\u043e\u0440\u0442\u043e\u043c \u0437\u0430\u043d\u0438\u043c\u0430\u0442\u044c\u0441\u044f. \u041b\u0435\u0433\u043a\u043e.<\/p>\n<p><a href=\"https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan4.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"206042\" data-permalink=\"https:\/\/bodybuildingillustrated.ru\/?attachment_id=206042\" data-orig-file=\"https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan4.jpg?fit=1417%2C944&amp;ssl=1\" data-orig-size=\"1417,944\" data-comments-opened=\"1\" data-image-title=\"Yan4\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan4.jpg?fit=620%2C413&amp;ssl=1\" class=\"aligncenter size-full wp-image-206042\" src=\"https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan4.jpg?resize=620%2C413&#038;ssl=1\" alt=\"\" width=\"620\" height=\"413\" srcset=\"https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan4.jpg?w=1417&amp;ssl=1 1417w, https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan4.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan4.jpg?resize=600%2C400&amp;ssl=1 600w, https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan4.jpg?resize=1280%2C853&amp;ssl=1 1280w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><\/a><\/p>\n<ul>\n<li><strong>\u041a\u0430\u043a \u043e\u0442\u043d\u043e\u0441\u0438\u0442\u0435\u0441\u044c \u043a \u0442\u043e\u043c\u0443, \u0447\u0442\u043e \u0434\u0435\u0432\u0443\u0448\u043a\u0438 \u0437\u0430\u043d\u0438\u043c\u0430\u044e\u0442\u0441\u044f \u0435\u0434\u0438\u043d\u043e\u0431\u043e\u0440\u0441\u0442\u0432\u0430\u043c\u0438?\u00a0<\/strong><\/li>\n<\/ul>\n<p>\u041e\u0442\u043b\u0438\u0447\u043d\u043e \u043e\u0442\u043d\u043e\u0448\u0443\u0441\u044c. \u041f\u043e-\u043c\u043e\u0435\u043c\u0443, \u044d\u0442\u043e \u043f\u0440\u0435\u043a\u0440\u0430\u0441\u043d\u043e \u0438 \u043d\u0438\u043a\u0430\u043a\u0438\u0445 \u043e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d\u0438\u0439 \u0442\u0443\u0442 \u0431\u044b\u0442\u044c \u043d\u0435 \u0434\u043e\u043b\u0436\u043d\u043e. \u041a\u043e\u0433\u0434\u0430 \u044f \u0437\u0430\u043d\u0438\u043c\u0430\u043b\u0441\u044f \u0434\u0436\u0438\u0443-\u0434\u0436\u0438\u0442\u0441\u0443, \u0432\u043c\u0435\u0441\u0442\u0435 \u0441 \u043d\u0430\u043c\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u043b\u0438\u0441\u044c \u0442\u0430\u043a\u0438\u0435 \u043a\u0440\u0430\u0441\u0438\u0432\u044b\u0435 \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u044b\u0435 \u0434\u0435\u0432\u0447\u043e\u043d\u043a\u0438, \u0447\u0442\u043e \u043c\u043d\u0435 \u0434\u043e \u0438\u0445 \u0443\u0440\u043e\u0432\u043d\u044f \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u043e\u0439 \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0438, \u043f\u043b\u0430\u0441\u0442\u0438\u043a\u0438, \u043e\u0431\u0430\u044f\u043d\u0438\u044f \u0438 \u044d\u043d\u0435\u0440\u0433\u0435\u0442\u0438\u043a\u0438, \u0434\u043e \u0441\u0438\u0445 \u043f\u043e\u0440, \u043d\u0430\u0432\u0435\u0440\u043d\u043e\u0435, \u0434\u0430\u043b\u0435\u043a\u043e.<\/p>\n<ul>\n<li><strong>\u041a\u0430\u043a \u043e\u0442\u043d\u043e\u0441\u0438\u0442\u0435\u0441\u044c \u043a \u0442\u043e\u043c\u0443, \u0447\u0442\u043e \u043c\u043d\u043e\u0433\u0438\u0435 \u0440\u043e\u0434\u0438\u0442\u0435\u043b\u0438 \u043e\u0442\u0434\u0430\u044e\u0442 \u0434\u0435\u0442\u0435\u0439 \u0432 \u0435\u0434\u0438\u043d\u043e\u0431\u043e\u0440\u0441\u0442\u0432\u0430 \u0432 \u043e\u0447\u0435\u043d\u044c \u0440\u0430\u043d\u043d\u0435\u043c \u0432\u043e\u0437\u0440\u0430\u0441\u0442\u0435?<\/strong><\/li>\n<\/ul>\n<p>\u042f \u0437\u0430. \u041b\u044e\u0431\u043e\u0439 \u043f\u0440\u043e\u0444\u0435\u0441\u0441\u0438\u043e\u043d\u0430\u043b\u044c\u043d\u044b\u0439 \u0441\u043f\u043e\u0440\u0442 \u043f\u0440\u0435\u0434\u043f\u043e\u043b\u0430\u0433\u0430\u0435\u0442, \u0447\u0442\u043e \u0447\u0435\u043c \u0440\u0430\u043d\u044c\u0448\u0435 \u0442\u044b \u043d\u0430\u0447\u043d\u0451\u0448\u044c, \u0442\u0435\u043c \u0431\u043e\u043b\u044c\u0448\u0435 \u0443 \u0442\u0435\u0431\u044f \u0448\u0430\u043d\u0441\u043e\u0432 \u043f\u0440\u0435\u0443\u0441\u043f\u0435\u0442\u044c. \u042f \u0432\u043e\u043e\u0431\u0449\u0435 \u0437\u0430 \u0442\u043e, \u0447\u0442\u043e\u0431\u044b \u0434\u0435\u0442\u0435\u0439 \u043e\u0442\u0434\u0430\u0432\u0430\u0442\u044c \u0432 \u0441\u043f\u043e\u0440\u0442, \u0435\u0441\u043b\u0438 \u0432\u0438\u0434\u043d\u044b \u043a\u0430\u043a\u0438\u0435-\u0442\u043e \u0437\u0430\u0434\u0430\u0442\u043a\u0438. \u0415\u0441\u043b\u0438 \u0442\u0440\u0435\u043d\u0435\u0440 \u0437\u0430\u043c\u0435\u0447\u0430\u0435\u0442 \u0443 \u0440\u0435\u0431\u0451\u043d\u043a\u0430 \u0441\u043f\u043e\u0441\u043e\u0431\u043d\u043e\u0441\u0442\u0438 \u043a \u0435\u0434\u0438\u043d\u043e\u0431\u043e\u0440\u0441\u0442\u0432\u0430\u043c, \u0442\u043e \u044d\u0442\u043e \u0442\u043e\u043b\u044c\u043a\u043e \u043f\u043b\u044e\u0441. \u041b\u0438\u0431\u043e \u043e\u043d \u0431\u0443\u0434\u0435\u0442 \u0437\u0430\u043d\u0438\u043c\u0430\u0442\u044c\u0441\u044f \u0432\u0441\u044e \u0436\u0438\u0437\u043d\u044c \u0438 \u0441\u0442\u0430\u043d\u0435\u0442 \u043f\u0440\u043e\u0444\u0435\u0441\u0441\u0438\u043e\u043d\u0430\u043b\u044c\u043d\u044b\u043c \u0441\u043f\u043e\u0440\u0442\u0441\u043c\u0435\u043d\u043e\u043c, \u0447\u0442\u043e \u0437\u0434\u043e\u0440\u043e\u0432\u043e, \u043b\u0438\u0431\u043e \u044d\u0442\u043e \u043f\u0440\u043e\u0441\u0442\u043e \u043f\u043e\u043c\u043e\u0436\u0435\u0442 \u0432\u043e\u0441\u043f\u0438\u0442\u0430\u043d\u0438\u044e.<\/p>\n<p>\u041d\u0430\u0434\u043e \u043f\u043e\u043d\u0438\u043c\u0430\u0442\u044c, \u0447\u0442\u043e \u0431\u043e\u043b\u044c\u0448\u0438\u043d\u0441\u0442\u0432\u043e \u0435\u0434\u0438\u043d\u043e\u0431\u043e\u0440\u0441\u0442\u0432 \u2013 \u044d\u0442\u043e \u0432 \u0431\u043e\u043b\u044c\u0448\u0435\u0439 \u0441\u0442\u0435\u043f\u0435\u043d\u0438 \u0444\u0438\u043b\u043e\u0441\u043e\u0444\u0438\u044f, \u0434\u0438\u0441\u0446\u0438\u043f\u043b\u0438\u043d\u0430, \u044d\u0442\u043e \u0443\u0432\u0430\u0436\u0435\u043d\u0438\u0435 \u043a \u0441\u043e\u043f\u0435\u0440\u043d\u0438\u043a\u0443 \u0438 \u043a \u0436\u0438\u0437\u043d\u0438, \u044d\u0442\u043e \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u044b\u0435 \u0446\u0435\u043d\u043d\u043e\u0441\u0442\u0438, \u043e\u0440\u0438\u0435\u043d\u0442\u0430\u0446\u0438\u044f \u043d\u0430 \u0431\u043e\u0440\u044c\u0431\u0443. \u0412\u0441\u0435 \u044d\u0442\u043e\u00a0 \u043f\u043e\u043c\u043e\u0433\u0430\u0435\u0442 \u0432 \u0436\u0438\u0437\u043d\u0438. \u0415\u0441\u043b\u0438 \u0440\u0435\u0431\u0451\u043d\u043a\u0443 \u043f\u043e\u0432\u0435\u0437\u0451\u0442 \u0441 \u0442\u0440\u0435\u043d\u0435\u0440\u043e\u043c, \u0442\u043e \u044d\u0442\u043e \u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u044c\u043d\u043e \u0443\u043b\u0443\u0447\u0448\u0438\u0442 \u0435\u0433\u043e \u0436\u0438\u0437\u043d\u044c, \u0434\u0430\u0436\u0435 \u0435\u0441\u043b\u0438 \u043e\u043d \u043d\u0435 \u0441\u0442\u0430\u043d\u0435\u0442 \u043f\u0440\u043e\u0444\u0435\u0441\u0441\u0438\u043e\u043d\u0430\u043b\u044c\u043d\u044b\u043c \u0441\u043f\u043e\u0440\u0442\u0441\u043c\u0435\u043d\u043e\u043c.<\/p>\n<ul>\n<li><strong>\u0421\u043e\u0433\u043b\u0430\u0441\u043d\u044b \u043b\u0438 \u0441 \u0442\u0435\u043c, \u0447\u0442\u043e \u043b\u044e\u0434\u0438, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0437\u0430\u043d\u0438\u043c\u0430\u044e\u0442\u0441\u044f \u0431\u043e\u044f\u043c\u0438 \u0434\u043b\u044f \u0441\u0435\u0431\u044f, \u0432\u0441\u044e \u0430\u0433\u0440\u0435\u0441\u0441\u0438\u044e \u043e\u0441\u0442\u0430\u0432\u043b\u044f\u044e\u0442 \u0432 \u0437\u0430\u043b\u0435 \u0438 \u043f\u043e\u044d\u0442\u043e\u043c\u0443 \u043c\u0435\u043d\u0435\u0435 \u0430\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b \u0432 \u043e\u0431\u044b\u0447\u043d\u043e\u0439 \u0436\u0438\u0437\u043d\u0438?<\/strong><\/li>\n<\/ul>\n<p>\u041d\u0435 \u0443\u0432\u0435\u0440\u0435\u043d. \u042f \u0434\u0443\u043c\u0430\u044e, \u0447\u0442\u043e \u0431\u044b\u0432\u0430\u0435\u0442 \u043f\u043e-\u0440\u0430\u0437\u043d\u043e\u043c\u0443 \u0438 \u0434\u043b\u044f \u043a\u043e\u0433\u043e-\u0442\u043e \u0435\u0434\u0438\u043d\u043e\u0431\u043e\u0440\u0441\u0442\u0432\u0430 \u0434\u0435\u0439\u0441\u0442\u0432\u0438\u0442\u0435\u043b\u044c\u043d\u043e \u0440\u0430\u0431\u043e\u0442\u0430\u044e\u0442 \u043d\u0430 \u0441\u043d\u0438\u0436\u0435\u043d\u0438\u0435 \u0430\u0433\u0440\u0435\u0441\u0441\u0438\u0438. \u041d\u043e \u0434\u043b\u044f \u043d\u0435\u043a\u043e\u0442\u043e\u0440\u044b\u0445 \u043b\u044e\u0434\u0435\u0439 \u0435\u0434\u0438\u043d\u043e\u0431\u043e\u0440\u0441\u0442\u0432\u0430 \u2013 \u044d\u0442\u043e \u0432 \u0442\u043e\u043c \u0447\u0438\u0441\u043b\u0435 \u0441\u043f\u043e\u0441\u043e\u0431 \u0440\u0430\u0441\u043a\u0440\u0443\u0442\u0438\u0442\u044c \u0441\u0432\u043e\u0439 \u0432\u043d\u0443\u0442\u0440\u0435\u043d\u043d\u0438\u0439 \u043e\u0433\u043e\u043d\u044c. \u0414\u043b\u044f \u043b\u044e\u0434\u0435\u0439, \u043a\u043e\u0442\u043e\u0440\u044b\u043c \u0432 \u0436\u0438\u0437\u043d\u0438 \u043d\u0435 \u0445\u0432\u0430\u0442\u0430\u0435\u0442 \u0438\u043c\u0435\u043d\u043d\u043e \u0437\u0434\u043e\u0440\u043e\u0432\u043e\u0439 \u0437\u043b\u043e\u0441\u0442\u0438, \u0430\u043c\u0431\u0438\u0446\u0438\u043e\u0437\u043d\u043e\u0441\u0442\u0438, \u043d\u0430\u0441\u0442\u0440\u043e\u044f \u043d\u0430 \u0431\u043e\u0440\u044c\u0431\u0443, \u2013\u0442\u0430\u043a\u043e\u0439 \u0441\u043f\u043e\u0440\u0442, \u043d\u0430\u043e\u0431\u043e\u0440\u043e\u0442, \u043c\u043e\u0436\u0435\u0442 \u0431\u044b\u0442\u044c \u0441\u043f\u043e\u0441\u043e\u0431\u043e\u043c \u0441\u043a\u043e\u0440\u0440\u0435\u043a\u0442\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u0441\u0432\u043e\u0451 \u043f\u043e\u0432\u0435\u0434\u0435\u043d\u0438\u0435 \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u0443 \u0431\u043e\u043b\u044c\u0448\u0435\u0439 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0438. \u0427\u0442\u043e \u0442\u043e\u0436\u0435 \u043f\u043e\u043b\u0435\u0437\u043d\u043e.<\/p>\n<p><em><strong>\u0427\u0442\u043e\u0431\u044b \u0434\u043e\u0431\u0438\u0442\u044c\u0441\u044f \u0447\u0435\u0433\u043e-\u0442\u043e \u0432 \u0436\u0438\u0437\u043d\u0438, \u043d\u0435 \u0432\u0430\u0436\u043d\u043e,\u00a0 \u043c\u0443\u0436\u0438\u043a \u0442\u044b \u0438\u043b\u0438 \u0434\u0435\u0432\u0443\u0448\u043a\u0430,\u00a0 &#8212; \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0451\u043d\u043d\u0430\u044f \u043f\u043e\u0440\u0446\u0438\u044f \u0430\u0433\u0440\u0435\u0441\u0441\u0438\u0438 \u043f\u043e\u043d\u0430\u0434\u043e\u0431\u0438\u0442\u0441\u044f. \u0415\u0441\u043b\u0438 \u0442\u0435\u0431\u0435 \u0435\u0451 \u043d\u0435 \u0445\u0432\u0430\u0442\u0430\u0435\u0442, \u0442\u043e \u0432 \u0437\u0430\u043b\u0435 \u0435\u0434\u0438\u043d\u043e\u0431\u043e\u0440\u0441\u0442\u0432 \u044d\u0442\u043e \u043c\u043e\u0433\u0443\u0442 \u0442\u0435\u0431\u0435 \u0434\u0430\u0442\u044c. \u041f\u043e\u043c\u043e\u0447\u044c \u043d\u0430\u0443\u0447\u0438\u0442\u044c\u0441\u044f \u0441\u0430\u043c\u043e\u043c\u0443 \u0437\u0430\u0433\u043e\u0440\u0430\u0442\u044c\u0441\u044f \u0432 \u043d\u0443\u0436\u043d\u043e\u0439 \u0441\u0442\u0435\u043f\u0435\u043d\u0438.<\/strong><\/em><\/p>\n<p><a href=\"https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan3.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"206041\" data-permalink=\"https:\/\/bodybuildingillustrated.ru\/?attachment_id=206041\" data-orig-file=\"https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan3.jpg?fit=1417%2C944&amp;ssl=1\" data-orig-size=\"1417,944\" data-comments-opened=\"1\" data-image-title=\"Yan3\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan3.jpg?fit=620%2C413&amp;ssl=1\" class=\"aligncenter size-full wp-image-206041\" src=\"https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan3.jpg?resize=620%2C413&#038;ssl=1\" alt=\"\" width=\"620\" height=\"413\" srcset=\"https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan3.jpg?w=1417&amp;ssl=1 1417w, https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan3.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan3.jpg?resize=600%2C400&amp;ssl=1 600w, https:\/\/i0.wp.com\/bodybuildingillustrated.ru\/wp-content\/uploads\/2018\/10\/Yan3.jpg?resize=1280%2C853&amp;ssl=1 1280w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" 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\u0431\u044b\u0441\u0442\u0440\u043e, \u043c\u0438\u043d\u0443\u0442 \u0437\u0430 10. \u0418 \u0432\u0441\u0435 \u043f\u043e\u043b\u0442\u043e\u0440\u0430 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