{"id":105,"date":"2019-09-29T22:12:21","date_gmt":"2019-09-29T19:12:21","guid":{"rendered":"http:\/\/gucluyasa.com\/index.php\/keskin-hatli-gogusler-8x8-yagsiz-kas-buyumesi-icin-gogus-antrenmani-programi-gucluyasa\/"},"modified":"2020-09-14T15:07:03","modified_gmt":"2020-09-14T12:07:03","slug":"keskin-hatli-gogusler-8x8-yagsiz-kas-buyumesi-icin-gogus-antrenmani","status":"publish","type":"post","link":"https:\/\/www.gucluyasa.com\/ru\/%d1%82%d1%80%d0%b5%d0%bd%d0%b8%d1%80%d0%be%d0%b2%d0%ba%d0%b0-8%d1%858-%d1%81%d0%b8%d1%81%d1%8c%d0%ba%d0%b8-%d1%81-%d0%be%d1%81%d1%82%d1%80%d1%8b%d0%bc%d0%b8-%d0%bb%d0%b8%d0%bd%d0%b8%d1%8f%d0%bc\/","title":{"rendered":"\u0413\u0440\u0443\u0434\u044c Sharp Line | \u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u0447\u043d\u0430\u044f \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u0434\u043b\u044f \u0440\u043e\u0441\u0442\u0430 \u043c\u044b\u0448\u0446 8 \u00d7 8"},"content":{"rendered":"
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\n\n\n\n
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\u0412\u044b, \u0432\u0435\u0440\u043e\u044f\u0442\u043d\u043e, \u0434\u0443\u043c\u0430\u0435\u0442\u0435, \u0447\u0442\u043e \u043d\u0435\u0432\u043e\u0437\u043c\u043e\u0436\u043d\u043e \u043d\u0430\u0431\u0440\u0430\u0442\u044c \u043e\u0431\u044a\u0435\u043c \u0438 \u043e\u0441\u0442\u0430\u0432\u0430\u0442\u044c\u0441\u044f \u0445\u0443\u0434\u044b\u043c \u043e\u0434\u043d\u043e\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e. \u041d\u043e \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u043e\u0448\u0438\u0431\u0430\u0442\u044c\u0441\u044f.<\/span><\/div>\n<\/div>\n
\n

\u042d\u0442\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u043e\u0440\u0438\u0435\u043d\u0442\u0438\u0440\u043e\u0432\u0430\u043d\u0430 \u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0443 \u043e\u0431\u0443\u0447\u0435\u043d\u0438\u044f, \u0441\u043e\u0437\u0434\u0430\u043d\u043d\u0443\u044e \u0447\u0435\u043b\u043e\u0432\u0435\u043a\u043e\u043c \u043f\u043e \u0438\u043c\u0435\u043d\u0438 \u0412\u0438\u043d\u0441 \u0416\u0438\u0440\u043e\u043d\u0434\u0430. \u0412\u0438\u043d\u0441 \u0443\u0442\u0432\u0435\u0440\u0436\u0434\u0430\u0435\u0442, \u0447\u0442\u043e, \u0441\u043b\u0435\u0434\u0443\u044f \u044d\u0442\u043e\u0439 \u043f\u0440\u043e\u0441\u0442\u043e\u0439 \u043f\u0440\u043e\u0446\u0435\u0434\u0443\u0440\u0435, \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u043e\u0434\u043d\u043e\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e \u043d\u0430\u0431\u0438\u0440\u0430\u0442\u044c \u043e\u0431\u044a\u0435\u043c \u0438 \u0443\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0442\u044c \u0436\u0438\u0440 \u0432 \u043c\u044b\u0448\u0446\u0430\u0445 \u0436\u0438\u0432\u043e\u0442\u0430.<\/p>\n

Antrenman program\u0131 8×8 \u015feklinde yap\u0131l\u0131yor. Basit\u00e7e anlatmak gerekirse egzersizleri 8 tekrardan olu\u015fan 8 set halinde yap\u0131yorsunuz. 1MT (maksimum 1 tekrar yapabildi\u011finiz a\u011f\u0131rl\u0131k) a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131n %70\u2019ini kullan\u0131n ve setler aras\u0131nda maksimum 30 saniye mola verin.<\/p>\n

\u041a\u043e\u0440\u043e\u0442\u043a\u0438\u0435 \u043f\u0435\u0440\u0435\u0440\u044b\u0432\u044b \u0434\u0430\u044e\u0442 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0443 \u043d\u0435\u043c\u043d\u043e\u0433\u043e \u0432\u0440\u0435\u043c\u0435\u043d\u0438 \u0434\u043b\u044f \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u044f \u0441\u0438\u043b, \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u044f \u0432\u0430\u043c \u043f\u043e\u043b\u043d\u043e\u0441\u0442\u044c\u044e \u0440\u0430\u0437\u043e\u0440\u0432\u0430\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u0438 \u043b\u0438\u0448\u0438\u0442\u044c \u0432\u0430\u0441 \u0432\u043e\u0437\u043c\u043e\u0436\u043d\u043e\u0441\u0442\u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u044f\u0442\u044c \u043f\u043e\u0441\u043b\u0435\u0434\u043d\u0435\u0435 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435.<\/p>\n

\u0412\u044b \u0431\u043e\u0440\u0435\u0442\u0435\u0441\u044c?<\/strong> \u041f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u043d\u0430\u0448\u0443 8 \u00d7 8 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u0447\u043d\u0443\u044e \u0432\u0435\u0440\u0441\u0438\u044e \u0441\u0443\u043d\u0434\u0443\u043a\u0430.<\/p>\n<\/div>\n

\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 #1: \u0436\u0438\u043c \u0448\u0442\u0430\u043d\u0433\u0438<\/h2>\n
\n
\"\u0413\u0440\u0443\u0434\u044c<\/a>

<\/p>\n

\u0420\u0430\u0431\u043e\u0442\u0430\u0439\u0442\u0435 \u0441\u043e \u0440\u0430\u0437\u0432\u0435\u0434\u0447\u0438\u043a\u043e\u043c \u0434\u043b\u044f \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0439 \u0431\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u043e\u0441\u0442\u0438.<\/div>\n<\/div>\n<\/div>\n
\n
\n

\u0421\u043e\u0432\u0435\u0442\u044b \u043f\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u043c<\/h3>\n<\/div>\n<\/div>\n
\u041f\u043e\u043b\u0443\u0447\u0438\u0442\u044c \u043e\u0434\u0438\u043d \u0440\u0430\u0437\u0432\u0435\u0434\u0447\u0438\u043a, \u0443\u0447\u0438\u0442\u044b\u0432\u0430\u044f, \u0447\u0442\u043e \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u0440\u043e\u043f\u0443\u0441\u0442\u0438\u0442\u044c \u0435\u0433\u043e \u0441\u043d\u043e\u0432\u0430.
1MT\u2019nizin %70\u2019i kadar a\u011f\u0131rl\u0131k kullan\u0131n.<\/div>\n
\n
\n

\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435<\/h3>\n<\/div>\n<\/div>\n
Kald\u0131r\u0131n \u041f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u043f\u043b\u0430\u043d\u043a\u0443 \u043e\u0442 \u043f\u0435\u0440\u0435\u0434\u0430\u0447 \u0438 \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043e\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u0435\u0435 \u043a \u0433\u0440\u0443\u0434\u0438, \u043d\u0435 \u043a\u0430\u0441\u0430\u044f\u0441\u044c \u0435\u0435 \u043f\u043e\u043b\u043d\u043e\u0441\u0442\u044c\u044e (3 \u0441\u0435\u043a\u0443\u043d\u0434\u044b)
Indir \u041e\u043f\u0443\u0441\u0442\u0438\u0432 \u0435\u0433\u043e \u043d\u0430 \u0433\u0440\u0443\u0434\u044c, \u043f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u0435\u0433\u043e \u0434\u043e \u0442\u0435\u0445 \u043f\u043e\u0440, \u043f\u043e\u043a\u0430 \u043b\u043e\u043a\u0442\u0438 \u043d\u0435 \u0437\u0430\u0444\u0438\u043a\u0441\u0438\u0440\u0443\u044e\u0442\u0441\u044f \u0431\u0435\u0437 \u043f\u0435\u0440\u0435\u0440\u044b\u0432\u0430. (1-2 \u0441\u0435\u043a\u0443\u043d\u0434\u044b)
\u2713 \u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u044d\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0434\u043b\u044f 8 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439.
\u2713 \u041e\u0442\u0434\u044b\u0445\u0430\u0439\u0442\u0435 20-30 \u0441\u0435\u043a\u0443\u043d\u0434 \u0438 \u0442\u0430\u043a \u0434\u0430\u043b\u0435\u0435, \u043f\u043e\u043a\u0430 \u043d\u0435 \u0437\u0430\u043a\u043e\u043d\u0447\u0438\u0442\u0441\u044f 8 \u043f\u043e\u0434\u0445\u043e\u0434\u043e\u0432.

<\/p>\n

\u041d\u0435 \u0431\u0435\u0441\u043f\u043e\u043a\u043e\u0439\u0442\u0435\u0441\u044c, \u0435\u0441\u043b\u0438 \u0432\u0430\u043c \u043d\u0435 \u0443\u0434\u0430\u0441\u0442\u0441\u044f \u0441\u0434\u0435\u043b\u0430\u0442\u044c 8 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u0432 \u043f\u043e\u0434\u0445\u043e\u0434\u0435. \u0421\u0442\u0430\u0440\u0430\u0439\u0442\u0435\u0441\u044c \u043d\u0435 \u043e\u043f\u0443\u0441\u043a\u0430\u0442\u044c\u0441\u044f \u043d\u0438\u0436\u0435 5 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u0432 \u043e\u0434\u0438\u043d\u043e\u0447\u043a\u0443. \u0415\u0441\u043b\u0438 \u0432\u044b \u0443\u043f\u0430\u043b\u0438, \u0442\u043e \u0443\u043c\u0435\u043d\u044c\u0448\u0438\u0442\u0435 \u0432\u0435\u0441 \u043d\u0430 \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0435\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0435.<\/p>\n

\u0415\u0441\u043b\u0438 \u0432\u0430\u0448\u0438 \u043c\u044b\u0448\u0446\u044b \u0433\u043e\u0440\u044f\u0442, \u0432\u044b \u0434\u0435\u043b\u0430\u0435\u0442\u0435 \u044d\u0442\u043e \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e!<\/p>\n<\/div>\n

\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 #2: \u041f\u043b\u043e\u0441\u043a\u0430\u044f \u0441\u043a\u0430\u043c\u0435\u0439\u043a\u0430 \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\u0438 Fly<\/h2>\n
\n
\"\u0413\u0440\u0443\u0434\u044c<\/a>

<\/p>\n

\u041e\u043f\u0443\u0441\u043a\u0430\u0439\u0442\u0435 \u0440\u0443\u043a\u0438 \u043f\u043e\u0434 \u0448\u0438\u0440\u043e\u043a\u0438\u043c \u0443\u0433\u043b\u043e\u043c, \u043f\u043e\u043a\u0430 \u043d\u0435 \u043f\u043e\u0447\u0443\u0432\u0441\u0442\u0432\u0443\u0435\u0442\u0435 \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u0435 \u0432 \u0433\u0440\u0443\u0434\u0438.<\/div>\n<\/div>\n<\/div>\n
\n
\n

\u0421\u043e\u0432\u0435\u0442\u044b \u043f\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u043c<\/h3>\n<\/div>\n<\/div>\n
Yine 1MT a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131n %70\u2019ini kullan\u0131n.<\/div>\n
\n
\n

\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435<\/h3>\n<\/div>\n<\/div>\n
\u0423\u0437 \u043b\u0435\u0436\u0438 \u043d\u0430 \u0441\u043f\u0438\u043d\u0435 \u043d\u0430 \u043f\u043b\u043e\u0441\u043a\u043e\u0439 \u0441\u043a\u0430\u043c\u0435\u0439\u043a\u0435. \u041f\u0443\u0441\u0442\u044c \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u0431\u0443\u0434\u0443\u0442 \u0448\u0438\u0440\u043e\u043a\u0438 \u043d\u0430 \u0432\u0430\u0448\u0438\u0445 \u043f\u043b\u0435\u0447\u0430\u0445, \u0430 \u043b\u0430\u0434\u043e\u043d\u0438 \u043f\u043e\u0432\u0435\u0440\u043d\u0443\u0442\u044b \u0434\u0440\u0443\u0433 \u043a \u0434\u0440\u0443\u0433\u0443. \u042d\u0442\u043e \u0432\u0430\u0448\u0430 \u0441\u0442\u0430\u0440\u0442\u043e\u0432\u0430\u044f \u043f\u043e\u0437\u0438\u0446\u0438\u044f.
\u0418\u043d\u0434\u0438\u0440\u0438\u043d \u041e\u043f\u0443\u0441\u043a\u0430\u0439\u0442\u0435 \u0440\u0443\u043a\u0438 \u043f\u043e\u0434 \u0448\u0438\u0440\u043e\u043a\u0438\u043c \u0443\u0433\u043b\u043e\u043c, \u043f\u043e\u043a\u0430 \u043d\u0435 \u043f\u043e\u0447\u0443\u0432\u0441\u0442\u0432\u0443\u0435\u0442\u0435 \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u0435 \u0432 \u0433\u0440\u0443\u0434\u0438 \u0441 \u043d\u0435\u0431\u043e\u043b\u044c\u0448\u0438\u043c \u0438\u0437\u0433\u0438\u0431\u043e\u043c \u0432 \u043b\u043e\u043a\u0442\u044f\u0445.
\u2713 \u0412\u0435\u0440\u043d\u0438\u0442\u0435\u0441\u044c \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435.
\u2713 \u0441\u0434\u0435\u043b\u0430\u0442\u044c \u0442\u0435 \u0436\u0435 8 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439.
\u0412\u0437\u0430\u0438\u043c\u043e\u0434\u0435\u0439\u0441\u0442\u0432\u0438\u0435 \u0441 \u0434\u0440\u0443\u0433\u0438\u043c\u0438 \u043b\u044e\u0434\u044c\u043c\u0438
\u041e\u0442\u0434\u043e\u0445\u043d\u0438\u0442\u0435 20-30 \u0441\u0435\u043a\u0443\u043d\u0434, \u043f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0441\u0434\u0435\u043b\u0430\u0442\u044c 8 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u0437\u0430 8 \u043f\u043e\u0434\u0445\u043e\u0434\u043e\u0432.<\/div>\n

\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 #3: \u0436\u0438\u043c \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 \u043d\u0430\u043a\u043b\u043e\u043d\u0430<\/h2>\n
\n
\"\u0413\u0440\u0443\u0434\u044c<\/a>

<\/p>\n

\u041e\u043f\u0443\u0441\u043a\u0430\u0439\u0442\u0435 \u0432\u0435\u0441 \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0438 \u043f\u043e \u043f\u0440\u044f\u043c\u043e\u0439 \u043b\u0438\u043d\u0438\u0438.<\/div>\n<\/div>\n<\/div>\n
\n
\n

\u0421\u043e\u0432\u0435\u0442\u044b \u043f\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u043c<\/h3>\n<\/div>\n<\/div>\n
\u200b1MT a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131n %70\u2019ini kullan\u0131n.<\/div>\n
\n
\n

\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435<\/h3>\n<\/div>\n<\/div>\n
\u00dcst\u00fc \u041b\u044f\u0433\u0442\u0435 \u043d\u0430 \u0441\u043f\u0438\u043d\u0443 \u043d\u0430 \u0441\u043a\u0430\u043c\u044c\u044e \u043d\u0430\u043a\u043b\u043e\u043d\u0430 (\u043d\u0430\u043a\u043b\u043e\u043d\u0435\u043d\u0430 \u043d\u0430 30 \u0433\u0440\u0430\u0434\u0443\u0441\u043e\u0432). \u041f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u0434\u0432\u0435 \u043b\u0430\u0434\u043e\u043d\u0438 \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\u0438 \u043b\u0430\u0434\u043e\u043d\u044f\u043c\u0438 \u0432\u0432\u0435\u0440\u0445. \u042d\u0442\u043e \u0432\u0430\u0448\u0430 \u0441\u0442\u0430\u0440\u0442\u043e\u0432\u0430\u044f \u043f\u043e\u0437\u0438\u0446\u0438\u044f.
\u0418\u043d\u0434\u0438\u0440\u0438\u043d \u041c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0438 \u0440\u0430\u0432\u043d\u043e\u043c\u0435\u0440\u043d\u043e \u043e\u043f\u0443\u0441\u043a\u0430\u0439\u0442\u0435 \u0433\u0438\u0440\u0438 \u0438 \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u0439\u0442\u0435 \u0438\u0445 \u0434\u043e \u0443\u0440\u043e\u0432\u043d\u044f \u043f\u043b\u0435\u0447.

<\/p>\n

\u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u044d\u0442\u043e 8 \u0440\u0430\u0437 \u0434\u043b\u044f 8 \u043f\u043e\u0434\u0445\u043e\u0434\u043e\u0432, \u043e\u0442\u0434\u044b\u0445\u0430\u044f \u043c\u0435\u0436\u0434\u0443 \u043f\u043e\u0434\u0445\u043e\u0434\u0430\u043c\u0438 \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 20-30 \u0441\u0435\u043a\u0443\u043d\u0434.<\/p>\n<\/div>\n

\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 #4: \u043e\u0442\u043a\u043b\u043e\u043d\u0435\u043d\u0438\u0435 \u043c\u0430\u0448\u0438\u043d\u043d\u043e\u0433\u043e \u043f\u0440\u0435\u0441\u0441\u0430 \u0421\u043c\u0438\u0442\u0430<\/h2>\n
\n
\"\u0413\u0440\u0443\u0434\u044c<\/a>

<\/p>\n

\u0422\u0435\u043f\u0435\u0440\u044c \u0442\u0432\u043e\u0435 \u0441\u0435\u0440\u0434\u0446\u0435 \u0431\u0435\u0437\u0443\u043c\u043d\u043e \u0431\u044c\u0435\u0442\u0441\u044f, \u0438 \u0442\u0432\u043e\u044f \u0433\u0440\u0443\u0434\u044c, \u0434\u043e\u043b\u0436\u043d\u043e \u0431\u044b\u0442\u044c, \u043f\u044b\u043b\u0430\u0435\u0442 \u043d\u0435\u0432\u0435\u0440\u043e\u044f\u0442\u043d\u043e.<\/div>\n<\/div>\n<\/div>\n
\n
\n

\u0421\u043e\u0432\u0435\u0442\u044b \u043f\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u043c<\/h3>\n<\/div>\n<\/div>\n
\u200b1MT a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131n %70\u2019ini kullan\u0131n.<\/div>\n
\n
\n

\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435<\/h3>\n<\/div>\n<\/div>\n
Alt\u0131na \u041f\u043e\u043c\u0435\u0441\u0442\u0438\u0442\u0435 \u043d\u0430\u043a\u043b\u043e\u043d\u043d\u0443\u044e (30 \u0433\u0440\u0430\u0434\u0443\u0441\u043e\u0432 \u043d\u0430\u0440\u0443\u0436\u0443) \u0441\u043a\u0430\u043c\u0435\u0439\u043a\u0443 \u043f\u043e\u0434 \u043a\u0443\u0437\u043d\u0435\u0447\u043d\u0443\u044e \u043c\u0430\u0448\u0438\u043d\u0443. \u041f\u043e\u0441\u0442\u0430\u0432\u044c\u0442\u0435 \u0448\u0442\u0430\u043d\u0433\u0443 \u043d\u0430 \u043d\u0443\u0436\u043d\u0443\u044e \u0432\u044b\u0441\u043e\u0442\u0443, \u0447\u0442\u043e\u0431\u044b \u0432\u044b \u043c\u043e\u0433\u043b\u0438 \u0443\u0434\u043e\u0431\u043d\u043e \u043b\u0435\u0436\u0430\u0442\u044c \u0441 \u0448\u0438\u0440\u043e\u043a\u043e \u043e\u0442\u043a\u0440\u044b\u0442\u044b\u043c\u0438 \u0440\u0443\u043a\u0430\u043c\u0438, \u043b\u0435\u0436\u0430.
Olsun \u041f\u043e\u0437\u0432\u043e\u043b\u044c\u0442\u0435 \u0432\u0430\u0448\u0435\u043c\u0443 \u0437\u0430\u0445\u0432\u0430\u0442\u0443 \u0431\u044b\u0442\u044c \u043d\u0435\u043c\u043d\u043e\u0433\u043e \u0448\u0438\u0440\u0435, \u0447\u0435\u043c \u0448\u0438\u0440\u0438\u043d\u0430 \u043f\u043b\u0435\u0447, \u043f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u0448\u0442\u0430\u043d\u0433\u0443 \u0441 \u0448\u0435\u0441\u0442\u0435\u0440\u0435\u043d \u0438 \u043e\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u0435\u0435 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0443\u0435\u043c\u044b\u043c \u043e\u0431\u0440\u0430\u0437\u043e\u043c, \u043f\u043e\u043a\u0430 \u043e\u043d\u0430 \u0441\u043b\u0435\u0433\u043a\u0430 \u043d\u0435 \u043a\u043e\u0441\u043d\u0435\u0442\u0441\u044f \u0432\u0430\u0448\u0435\u0439 \u0433\u0440\u0443\u0434\u0438.
\u0414\u0443\u0440\u0430\u043a \u041f\u0430\u0443\u0437\u0430 \u043d\u0430 1 \u0441\u0435\u043a\u0443\u043d\u0434\u0443 \u0438 \u0432\u043e\u0437\u0432\u0440\u0430\u0442 \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435.

<\/p>\n

\u041e\u0442\u0434\u043e\u0445\u043d\u0438\u0442\u0435 \u0442\u043e\u043b\u044c\u043a\u043e 20-30 \u0441\u0435\u043a\u0443\u043d\u0434 \u043c\u0435\u0436\u0434\u0443 \u043f\u043e\u0434\u0445\u043e\u0434\u0430\u043c\u0438 \u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0442\u043e \u0436\u0435 \u0441\u0430\u043c\u043e\u0435 8 \u0440\u0430\u0437 \u0434\u043b\u044f 8 \u043f\u043e\u0434\u0445\u043e\u0434\u043e\u0432.<\/p>\n<\/div>\n

\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 #5: \u041d\u0430\u043a\u043b\u043e\u043d\u043d\u044b\u0435 \u043a\u0430\u0431\u0435\u043b\u044c\u043d\u044b\u0435 \u043c\u0443\u0445\u0438<\/h2>\n
\n
\"\u0413\u0440\u0443\u0434\u044c<\/a>

<\/p>\n

\u042d\u0442\u043e \u0437\u0430\u0432\u0435\u0440\u0448\u0430\u044e\u0449\u0435\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435.<\/div>\n<\/div>\n<\/div>\n
\n
\n

\u0421\u043e\u0432\u0435\u0442\u044b \u043f\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u043c<\/h3>\n<\/div>\n<\/div>\n
\u200b1MT a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131n %70\u2019ini kullan\u0131n.<\/div>\n
\n
\n

\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435<\/h3>\n<\/div>\n<\/div>\n
Inc \u041f\u043e\u043c\u0435\u0441\u0442\u0438\u0442\u0435 \u043d\u0430\u043a\u043b\u043e\u043d\u043d\u0443\u044e (45 \u0433\u0440\u0430\u0434\u0443\u0441\u043e\u0432 \u0432\u043d\u0443\u0442\u0440\u044c) \u043d\u0430\u043a\u043b\u043e\u043d\u043d\u0443\u044e \u043f\u043e\u0434\u0441\u0442\u0430\u0432\u043a\u0443 \u043c\u0435\u0436\u0434\u0443 \u0434\u0432\u0443\u043c\u044f \u0448\u043a\u0438\u0432\u0430\u043c\u0438.
Tutarak \u0414\u0435\u0440\u0436\u0430 \u0440\u0443\u0447\u043a\u0438 \u0437\u0430 \u043a\u0430\u0436\u0434\u0443\u044e \u0440\u0443\u043a\u0443, \u0434\u043e\u0441\u0442\u0430\u043d\u044c\u0442\u0435 \u0436\u0443\u0440\u043d\u0430\u043b\u044c\u043d\u044b\u0439 \u0441\u0442\u043e\u043b\u0438\u043a \u0438 \u0432\u044b\u0442\u044f\u043d\u0438\u0442\u0435 \u0432\u0435\u0441 \u0440\u0443\u043a\u0430\u043c\u0438 \u043a \u043f\u0435\u0440\u0435\u0434\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u043b\u0438\u0446\u0430 \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0435 \u043f\u043b\u0435\u0447
Lar\u0131n\u0131z\u0131 \u0420\u0430\u0441\u043a\u0440\u043e\u0439\u0442\u0435 \u0440\u0443\u043a\u0438 \u043f\u043e\u0434 \u0448\u0438\u0440\u043e\u043a\u0438\u043c \u0443\u0433\u043b\u043e\u043c, \u043f\u043e\u043a\u0430 \u043d\u0435 \u043f\u043e\u0447\u0443\u0432\u0441\u0442\u0432\u0443\u0435\u0442\u0435 \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u0435 \u0432 \u0433\u0440\u0443\u0434\u0438 \u0441 \u043d\u0435\u0431\u043e\u043b\u044c\u0448\u0438\u043c \u0438\u0437\u0433\u0438\u0431\u043e\u043c \u0432 \u043b\u043e\u043a\u0442\u044f\u0445.
\u2713 \u0412\u0435\u0440\u043d\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435.

<\/p>\n

\u0412\u044b\u043f\u043e\u043b\u043d\u044f\u0439\u0442\u0435 8 \u043f\u043e\u0434\u0445\u043e\u0434\u043e\u0432, \u043f\u043e\u043a\u0430 \u043d\u0435 \u043f\u0440\u043e\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u0441\u043d\u043e\u0432\u0430, \u043e\u0442\u0434\u044b\u0445\u0430\u044f \u0432\u0441\u0435\u0433\u043e \u043b\u0438\u0448\u044c 20 \u0441\u0435\u043a\u0443\u043d\u0434 \u043c\u0435\u0436\u0434\u0443 \u043f\u043e\u0434\u0445\u043e\u0434\u0430\u043c\u0438<\/p>\n<\/div>\n

\u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442<\/h2>\n
\n
\"\u0413\u0440\u0443\u0434\u044c<\/a><\/div>\n<\/div>\n
\u0412\u044b \u043d\u0430\u043a\u043e\u043d\u0435\u0446 \u0437\u0430\u0432\u0435\u0440\u0448\u0438\u043b\u0438 \u044d\u0442\u0443 \u043d\u0435\u0432\u0435\u0440\u043e\u044f\u0442\u043d\u043e \u0442\u044f\u0436\u0435\u043b\u0443\u044e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0443 \u0433\u0440\u0443\u0434\u043d\u043e\u0439 \u043a\u043b\u0435\u0442\u043a\u0438. \u0411\u0443\u0434\u044c\u0442\u0435 \u0433\u043e\u0442\u043e\u0432\u044b \u0441\u0442\u0440\u0430\u0434\u0430\u0442\u044c \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u043d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u0438\u0445 \u0434\u043d\u0435\u0439!

<\/p>\n

\u0412\u044b \u0442\u0430\u043a\u0436\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u043e\u043f\u0440\u043e\u0431\u043e\u0432\u0430\u0442\u044c \u044d\u0442\u0443 \u043f\u0440\u043e\u0446\u0435\u0434\u0443\u0440\u0443 \u0434\u043b\u044f \u0432\u0430\u0448\u0438\u0445 \u0431\u0438\u0446\u0435\u043f\u0441\u043e\u0432 \u0438 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u043e\u0432, \u0447\u0442\u043e\u0431\u044b \u0441\u043e\u0437\u0434\u0430\u0442\u044c \u043d\u0430\u0441\u0442\u043e\u044f\u0449\u0438\u0439 \u043d\u0430\u0441\u043e\u0441.<\/p>\n

\u0415\u0441\u043b\u0438 \u0432\u044b \u0445\u043e\u0442\u0438\u0442\u0435 \u0441\u043d\u0438\u0437\u0438\u0442\u044c \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u0436\u0438\u0440\u0430 \u0438 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u044c \u043e\u0431\u044a\u0435\u043c, \u044d\u0442\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0434\u043b\u044f \u0432\u0430\u0441. \u041e\u0434\u043d\u0430\u043a\u043e, \u0435\u0441\u043b\u0438 \u0432\u044b \u0432 \u043d\u0430\u0441\u0442\u043e\u044f\u0449\u0435\u0435 \u0432\u0440\u0435\u043c\u044f \u0438\u0449\u0435\u0442\u0435 \u0441\u0438\u043b\u044b, \u043b\u0443\u0447\u0448\u0435 \u043e\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u044d\u0442\u0443 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0443 \u043d\u0430 \u0434\u0440\u0443\u0433\u043e\u0435 \u0432\u0440\u0435\u043c\u044f.<\/p>\n

\u0415\u0441\u043b\u0438 \u0432\u044b \u0440\u0435\u0448\u0438\u043b\u0438 \u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u044c \u044d\u0442\u043e\u0439 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0435, \u0431\u0443\u0434\u044c\u0442\u0435 \u0433\u043e\u0442\u043e\u0432\u044b \u0441\u0436\u0435\u0447\u044c!<\/p>\n<\/div>\n

\u0414\u043b\u044f \u0434\u0440\u0443\u0433\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u0447\u043d\u044b\u0445 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c \u0438 \u0441\u043e\u0432\u0435\u0442\u043e\u0432 \u043f\u043e \u0431\u043e\u0434\u0438\u0431\u0438\u043b\u0434\u0438\u043d\u0433\u0443 \u0431\u043e\u0434\u0438\u0431\u0438\u043b\u0434\u0438\u043d\u0433<\/a> \u043f\u0440\u043e\u0432\u0435\u0440\u044c\u0442\u0435 \u043d\u0430\u0448\u0443 \u0441\u0442\u0440\u0430\u043d\u0438\u0446\u0443!<\/em><\/div>\n
\n
 <\/div>\n<\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<\/div>\n\n\n
\n\n\n\n

\u041f\u043e\u0434\u0435\u043b\u0438\u0442\u044c\u0441\u044f \u044d\u0442\u043e\u0439 \u0441\u0442\u0430\u0442\u044c\u0435\u0439 <\/h2>\n\n\n\n
<\/div>\n\n\n\n
","protected":false},"excerpt":{"rendered":"

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ihtimalle ayn\u0131 anda hem hacim kazanman\u0131n hem de ya\u011fs\u0131z kalman\u0131n imkans\u0131z oldu\u011funu d\u00fc\u015f\u00fcn\u00fcyorsunuz. Ama yan\u0131l\u0131yor olabilirsiniz. Bu program Vince Gironda denen bir adam taraf\u0131ndan yarat\u0131lm\u0131\u015f antrenman program\u0131na odaklan\u0131r. Vince kendisinin bu basit rutinini takip etti\u011finiz s\u00fcrece ayn\u0131 anda hem hacim kazan\u0131rken hem de kar\u0131n kaslar\u0131n\u0131zdan ya\u011flar\u0131 uzak tutabilece\u011finizi savunuyor. Antrenman program\u0131 8×8 \u015feklinde yap\u0131l\u0131yor.…","_links":{"self":[{"href":"https:\/\/www.gucluyasa.com\/ru\/wp-json\/wp\/v2\/posts\/105"}],"collection":[{"href":"https:\/\/www.gucluyasa.com\/ru\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gucluyasa.com\/ru\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ru\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ru\/wp-json\/wp\/v2\/comments?post=105"}],"version-history":[{"count":0,"href":"https:\/\/www.gucluyasa.com\/ru\/wp-json\/wp\/v2\/posts\/105\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ru\/wp-json\/wp\/v2\/media\/404"}],"wp:attachment":[{"href":"https:\/\/www.gucluyasa.com\/ru\/wp-json\/wp\/v2\/media?parent=105"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ru\/wp-json\/wp\/v2\/categories?post=105"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ru\/wp-json\/wp\/v2\/tags?post=105"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}