{"id":18787,"date":"2025-09-13T15:04:36","date_gmt":"2025-09-13T15:04:36","guid":{"rendered":"https:\/\/fitolympia.com\/?p=18787"},"modified":"2025-09-13T15:04:46","modified_gmt":"2025-09-13T15:04:46","slug":"beginners-guide-to-exercise-how-to-start-working-out-and-stick-with-it","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ru\/beginners-guide-to-exercise-how-to-start-working-out-and-stick-with-it\/","title":{"rendered":"\u0420\u0443\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e \u043f\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u043c \u0434\u043b\u044f \u043d\u0430\u0447\u0438\u043d\u0430\u044e\u0449\u0438\u0445: \u043a\u0430\u043a \u043d\u0430\u0447\u0430\u0442\u044c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c\u0441\u044f \u0438 \u043f\u0440\u0438\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0442\u044c\u0441\u044f \u0438\u0445"},"content":{"rendered":"

\u041d\u0430\u0447\u0430\u043b\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0432 \u043f\u0435\u0440\u0432\u044b\u0439 \u0440\u0430\u0437 \u043c\u043e\u0436\u0435\u0442 \u043f\u043e\u043a\u0430\u0437\u0430\u0442\u044c\u0441\u044f \u043e\u0448\u0435\u043b\u043e\u043c\u043b\u044f\u044e\u0449\u0438\u043c, \u043d\u043e \u044d\u0442\u043e \u043d\u0435 \u043e\u0431\u044f\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u043e \u0442\u0430\u043a. \u041d\u0435\u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e \u043e\u0442 \u0442\u043e\u0433\u043e, \u0438\u043d\u0442\u0435\u0440\u0435\u0441\u0443\u0435\u0442\u0435\u0441\u044c \u043b\u0438 \u0432\u044b \u0431\u0435\u0433\u043e\u043c, \u0439\u043e\u0433\u043e\u0439, \u0435\u0437\u0434\u043e\u0439 \u043d\u0430 \u0432\u0435\u043b\u043e\u0441\u0438\u043f\u0435\u0434\u0435 \u0438\u043b\u0438 \u0441\u0438\u043b\u043e\u0432\u044b\u043c\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u043c\u0438, \u0441\u0430\u043c\u043e\u0435 \u0441\u043b\u043e\u0436\u043d\u043e\u0435 \u0447\u0430\u0441\u0442\u043e \u0431\u044b\u0432\u0430\u0435\u0442 \u043f\u0440\u043e\u0441\u0442\u043e\u041d\u0430\u0447\u0430\u043b\u043e \u0440\u0430\u0431\u043e\u0442\u044b<\/strong>.<\/p>

\"\"<\/figure>

\u041f\u043e\u043c\u043d\u0438\u0442\u0435: \u043d\u0438\u043a\u0442\u043e \u043d\u0435 \u043d\u0430\u0447\u0438\u043d\u0430\u0435\u0442 \u0431\u044b\u0442\u044c \u044d\u043a\u0441\u043f\u0435\u0440\u0442\u043e\u043c. \u041a\u0430\u0436\u0434\u044b\u0439 \u0431\u0435\u0433\u0443\u043d \u043e\u0434\u043d\u0430\u0436\u0434\u044b \u0431\u043e\u0440\u043e\u043b\u0441\u044f \u0441\u043e \u0441\u0432\u043e\u0438\u043c\u0438 \u043f\u0435\u0440\u0432\u044b\u043c\u0438 5 \u043c\u0438\u043d\u0443\u0442\u0430\u043c\u0438, \u043a\u0430\u0436\u0434\u044b\u0439 \u0439\u043e\u0433\u0438\u043d \u043e\u0434\u043d\u0430\u0436\u0434\u044b \u0443\u043f\u0430\u043b \u0438\u0437 \u0441\u0432\u043e\u0435\u0439 \u043f\u0435\u0440\u0432\u043e\u0439 \u043f\u043e\u0437\u044b, \u0430 \u043a\u0430\u0436\u0434\u044b\u0439 \u0430\u0442\u043b\u0435\u0442 \u043e\u0434\u043d\u0430\u0436\u0434\u044b \u0432\u0437\u044f\u043b \u0441\u0430\u043c\u044b\u0439 \u043b\u0435\u0433\u043a\u0438\u0439 \u0432\u0435\u0441 \u0432 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u043e\u043c \u0437\u0430\u043b\u0435. \u0412\u0430\u0448\u0435 \u043f\u0443\u0442\u0435\u0448\u0435\u0441\u0442\u0432\u0438\u0435 \u043e\u0412\u044b, \u0432\u0430\u0448\u0438 \u0446\u0435\u043b\u0438 \u0438 \u0432\u0430\u0448 \u0442\u0435\u043c\u043f<\/strong>.<\/p>

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

1. \u0417\u043d\u0430\u0439\u0442\u0435 \u0441\u0432\u043e\u0435 \u00ab\u043f\u043e\u0447\u0435\u043c\u0443\u00bb<\/h2>

\u0412\u0430\u0448\u0430 \u043c\u043e\u0442\u0438\u0432\u0430\u0446\u0438\u044f \u2013 \u044d\u0442\u043e \u0432\u0430\u0448 \u044f\u043a\u043e\u0440\u044c. \u0421\u043f\u0440\u043e\u0441\u0438\u0442\u0435 \u0441\u0435\u0431\u044f:Why do I want to exercise?<\/em><\/p>

  • To feel stronger?<\/li>
  • To keep up with family?<\/li>
  • To boost confidence and health?<\/li> <\/ul>

    \u041a\u043e\u0433\u0434\u0430 \u0432\u0430\u0448\u0430 \u043f\u0440\u0438\u0447\u0438\u043d\u0430 \u043b\u0438\u0447\u043d\u0430\u044f \u0438 \u0437\u043d\u0430\u0447\u0438\u043c\u0430\u044f, \u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0441\u044f \u043b\u0435\u0433\u0447\u0435 \u043e\u0441\u0442\u0430\u0432\u0430\u0442\u044c\u0441\u044f \u043f\u043e\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u043c.<\/p>

    \ud83d\udc49 \u0421\u043e\u0432\u0435\u0442: \u041f\u0440\u0435\u0436\u0434\u0435 \u0447\u0435\u043c \u043d\u0430\u0447\u0430\u0442\u044c, \u043f\u0440\u043e\u043a\u043e\u043d\u0441\u0443\u043b\u044c\u0442\u0438\u0440\u0443\u0439\u0442\u0435\u0441\u044c \u0441 \u0432\u0440\u0430\u0447\u043e\u043c, \u043e\u0441\u043e\u0431\u0435\u043d\u043d\u043e \u0435\u0441\u043b\u0438 \u0443 \u0432\u0430\u0441 \u0435\u0441\u0442\u044c \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u044b \u0441\u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u0435\u043c.<\/p>

    2. \u041f\u0440\u0438\u043e\u0431\u0440\u0435\u0442\u0438\u0442\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0435 \u0441\u043d\u0430\u0440\u044f\u0436\u0435\u043d\u0438\u0435<\/h2>

    \u0412\u0430\u043c \u043d\u0435 \u043d\u0443\u0436\u0435\u043d \u043f\u043e\u043b\u043d\u044b\u0439 \u0433\u0430\u0440\u0434\u0435\u0440\u043e\u0431 \u043c\u043e\u0434\u043d\u043e\u0439 \u043e\u0434\u0435\u0436\u0434\u044b \u0434\u043b\u044f \u0444\u0438\u0442\u043d\u0435\u0441\u0430. \u0412\u0441\u0435\u0433\u043e \u043d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u043e \u043e\u0441\u043d\u043e\u0432\u043d\u044b\u0445 \u0432\u0435\u0449\u0435\u0439 \u043f\u043e\u043c\u043e\u0433\u0443\u0442 \u0432\u0430\u043c \u043f\u043e\u0447\u0443\u0432\u0441\u0442\u0432\u043e\u0432\u0430\u0442\u044c \u0441\u0435\u0431\u044f \u0433\u043e\u0442\u043e\u0432\u044b\u043c:<\/p>

    • Good shoes<\/strong> (supportive and comfortable for your chosen activity)<\/li>
    • Sports bra<\/strong> (if needed)<\/li>
    • Breathable clothes<\/strong> that make you feel good<\/li> <\/ul>

      \u2728 \u0411\u043e\u043d\u0443\u0441: \u043e\u0449\u0443\u0449\u0435\u043d\u0438\u0435 \u0442\u043e\u0433\u043e, \u0447\u0442\u043e \u0432\u044b \u00ab\u0432\u044b\u0433\u043b\u044f\u0434\u0438\u0442\u0435 \u0441\u043e\u043e\u0442\u0432\u0435\u0442\u0441\u0442\u0432\u0443\u044e\u0449\u0438\u043c \u043e\u0431\u0440\u0430\u0437\u043e\u043c\u00bb, \u043c\u043e\u0436\u0435\u0442 \u043f\u043e\u0432\u044b\u0441\u0438\u0442\u044c \u043c\u043e\u0442\u0438\u0432\u0430\u0446\u0438\u044e.<\/p>

      \"\"<\/figure>

      3. \u041d\u0430\u0447\u043d\u0438\u0442\u0435 \u0441 \u043c\u0430\u043b\u043e\u0433\u043e: \u0434\u0432\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0432 \u043d\u0435\u0434\u0435\u043b\u044e<\/h2>

      \u041d\u0435 \u0437\u0430\u0441\u0442\u0430\u0432\u043b\u044f\u0439\u0442\u0435 \u0441\u0435\u0431\u044f \u0441\u0440\u0430\u0437\u0443 \u0441\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u0442\u044c \u0435\u0436\u0435\u0434\u043d\u0435\u0432\u043d\u044b\u0439 \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a. \u041d\u0430\u0447\u043d\u0438\u0442\u0435 \u0441:<\/p>

      • 2 workouts per week<\/strong> (30 minutes each is enough)<\/li>
      • Light activities on other days (like walking, stretching, or mobility work)<\/li> <\/ul>

        \u042d\u0442\u043e \u043f\u043e\u043c\u043e\u0436\u0435\u0442 \u0432\u0430\u043c \u0432\u044b\u0440\u0430\u0431\u043e\u0442\u0430\u0442\u044c \u043f\u0440\u0438\u0432\u044b\u0447\u043a\u0443 \u0431\u0435\u0437 \u0432\u044b\u0433\u043e\u0440\u0430\u043d\u0438\u044f.<\/p>

        4. \u041d\u0430\u0439\u0434\u0438\u0442\u0435 \u043b\u0443\u0447\u0448\u0435\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0441\u0435\u0431\u044f<\/h2>

        \u041d\u0435 \u0441\u0443\u0449\u0435\u0441\u0442\u0432\u0443\u0435\u0442 \u00ab\u0438\u0434\u0435\u0430\u043b\u044c\u043d\u043e\u0433\u043e\u00bb \u0432\u0440\u0435\u043c\u0435\u043d\u0438 \u0434\u043b\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a. \u041b\u0443\u0447\u0448\u0435\u0435 \u0432\u0440\u0435\u043c\u044f \u2014 \u044d\u0442\u043e \u0442\u043e, \u043a\u043e\u0442\u043e\u0440\u043e\u0435 \u0432\u043f\u0438\u0441\u044b\u0432\u0430\u0435\u0442\u0441\u044f \u0432 \u0432\u0430\u0448\u0443 \u0436\u0438\u0437\u043d\u044c.<\/p>

        • Morning workouts \u2192 great if you like starting fresh and distraction-free<\/li>
        • Evening workouts \u2192 better if mornings feel impossible<\/li> <\/ul>

          \u042d\u043a\u0441\u043f\u0435\u0440\u0438\u043c\u0435\u043d\u0442\u0438\u0440\u0443\u0439\u0442\u0435, \u043f\u043e\u043a\u0430 \u043d\u0435 \u043d\u0430\u0439\u0434\u0435\u0442\u0435 \u0441\u0432\u043e\u044e \u0437\u043e\u043b\u043e\u0442\u0443\u044e \u0441\u0435\u0440\u0435\u0434\u0438\u043d\u0443.<\/p>

          5. \u041f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0440\u0430\u0437\u043d\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 (\u00ab\u0432\u0441\u0442\u0440\u0435\u0447\u0430\u0439\u0441\u044f\u00bb \u0441 \u043d\u0438\u043c\u0438!)<\/h2>

          \u041b\u0443\u0447\u0448\u0430\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u2013 \u044d\u0442\u043e \u0442\u0430, \u043a\u043e\u0442\u043e\u0440\u0443\u044e \u0432\u044b \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0435\u0442\u0435\u043d\u0430 \u0441\u0430\u043c\u043e\u043c \u0434\u0435\u043b\u0435 \u043d\u0430\u0441\u043b\u0430\u0436\u0434\u0430\u0439\u0442\u0435\u0441\u044c<\/strong>. \u0422\u0435\u0441\u0442\u0438\u0440\u0443\u0439\u0442\u0435 \u0440\u0430\u0437\u043d\u044b\u0435 \u0441\u0442\u0438\u043b\u0438, \u043f\u043e\u043a\u0430 \u0447\u0442\u043e-\u0442\u043e \u043d\u0435 \u0449\u0435\u043b\u043a\u043d\u0435\u0442:<\/p>

          • Yoga, pilates, dance, cycling, boxing, HIIT, strength training, running\u2014options are endless.<\/li>
          • Mix it up: if you love strength training, balance it with yoga or stretching.<\/li> <\/ul>

            6. \u0421\u043d\u0430\u0447\u0430\u043b\u0430 \u0438\u0437\u0443\u0447\u0438\u0442\u0435 \u043e\u0441\u043d\u043e\u0432\u044b<\/h2>

            \u041f\u0440\u0435\u0436\u0434\u0435 \u0447\u0435\u043c \u0438\u0434\u0442\u0438 \u0432\u0430-\u0431\u0430\u043d\u043a, \u043e\u0441\u0432\u043e\u0439\u0442\u0435 \u043e\u0441\u043d\u043e\u0432\u044b. \u0418\u0449\u0438\u0442\u0435:<\/p>

            • Beginner-friendly classes or app programs<\/li>
            • Trainers or instructors who explain proper form<\/li>
            • Modifications you can do if something feels too tough<\/li> <\/ul>

              \ud83d\udc49 \u0412\u0430\u0448\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0434\u043e\u043b\u0436\u043d\u044b \u0431\u044b\u0442\u044c\u0421\u043b\u043e\u0436\u043d\u043e, \u043d\u043e \u043d\u0435 \u043e\u0431\u0435\u0441\u043a\u0443\u0440\u0430\u0436\u0438\u0432\u0430\u044e\u0449\u0435<\/strong>.<\/p>

              7. \u041d\u0435 \u0434\u0435\u043b\u0430\u0439\u0442\u0435 \u0441\u043b\u0438\u0448\u043a\u043e\u043c \u043c\u043d\u043e\u0433\u043e \u0438 \u0441\u043b\u0438\u0448\u043a\u043e\u043c \u0440\u0430\u043d\u043e<\/h2>

              \u0420\u0430\u0441\u043f\u0440\u043e\u0441\u0442\u0440\u0430\u043d\u0435\u043d\u043d\u0430\u044f \u043e\u0448\u0438\u0431\u043a\u0430: \u043f\u043e\u043f\u044b\u0442\u043a\u0430 \u0443\u0439\u0442\u0438all out<\/em>\u0441 \u043f\u0435\u0440\u0432\u043e\u0433\u043e \u0434\u043d\u044f. \u042d\u0442\u043e \u0447\u0430\u0441\u0442\u043e \u043f\u0440\u0438\u0432\u043e\u0434\u0438\u0442 \u043a \u0431\u043e\u043b\u0435\u0437\u043d\u0435\u043d\u043d\u043e\u0441\u0442\u0438, \u0432\u044b\u0433\u043e\u0440\u0430\u043d\u0438\u044e \u0438\u043b\u0438 \u043e\u0442\u043a\u0430\u0437\u0443 \u043e\u0442 \u043a\u0443\u0440\u0435\u043d\u0438\u044f.\u0412\u043c\u0435\u0441\u0442\u043e:<\/p>

              • Increase intensity gradually<\/li>
              • Rest when you need to<\/li>
              • Focus on form before heavy weights or advanced moves<\/li> <\/ul>

                \u0417\u0434\u0435\u0441\u044c \u043f\u043e\u0431\u0435\u0436\u0434\u0430\u0435\u0442 \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0438 \u0443\u0432\u0435\u0440\u0435\u043d\u043d\u043e.<\/p>

                8. \u041f\u043e\u0434\u0443\u043c\u0430\u0439\u0442\u0435 \u043e \u043b\u0438\u0447\u043d\u043e\u043c \u0442\u0440\u0435\u043d\u0435\u0440\u0435<\/h2>

                \u0415\u0441\u043b\u0438 \u0432\u044b \u043d\u0435 \u0443\u0432\u0435\u0440\u0435\u043d\u044b, \u043e\u0434\u043d\u043e \u0438\u043b\u0438 \u0434\u0432\u0430 \u0437\u0430\u043d\u044f\u0442\u0438\u044f \u0441 \u0442\u0440\u0435\u043d\u0435\u0440\u043e\u043c (\u0434\u0430\u0436\u0435 \u0432\u0438\u0440\u0442\u0443\u0430\u043b\u044c\u043d\u043e) \u043c\u043e\u0433\u0443\u0442:<\/p>

                • Teach proper form<\/li>
                • Recommend exercises for your goals<\/li>
                • Help you feel more confident starting out<\/li> <\/ul>

                  9. \u041f\u0440\u0438\u043e\u0431\u0440\u0435\u0442\u0438\u0442\u0435 \u043f\u0440\u043e\u0441\u0442\u043e\u0435 \u043e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u0435 (\u043f\u043e \u0436\u0435\u043b\u0430\u043d\u0438\u044e)<\/h2>

                  \u0414\u043e\u043c\u0430\u0448\u043d\u0438\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438? \u041d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u043e \u043e\u0441\u043d\u043e\u0432\u043d\u044b\u0445 \u0432\u0435\u0449\u0435\u0439 \u043c\u043e\u0433\u0443\u0442 \u0432\u043d\u0435\u0441\u0442\u0438 \u0440\u0430\u0437\u043d\u043e\u043e\u0431\u0440\u0430\u0437\u0438\u0435:<\/p>

                  • Dumbbells (light, medium, heavy)<\/li>
                  • Resistance bands<\/li>
                  • Exercise mat<\/li>
                  • Jump rope<\/li> <\/ul>

                    \u041d\u043e \u043f\u043e\u043c\u043d\u0438\u0442\u0435 \u2014 \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0441\u0442\u0430\u0442\u044c \u0441\u0438\u043b\u044c\u043d\u0435\u0435 \u0438 \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u043e\u0434\u043d\u043e\u0433\u043e \u0442\u043e\u043b\u044c\u043a\u043e \u0432\u0435\u0441\u0430 \u0442\u0435\u043b\u0430.<\/p>

                    10. \u041f\u043b\u0430\u043d\u0438\u0440\u0443\u0439\u0442\u0435 \u0437\u0430\u0440\u0430\u043d\u0435\u0435, \u0447\u0442\u043e\u0431\u044b \u043e\u0441\u0442\u0430\u0432\u0430\u0442\u044c\u0441\u044f \u043f\u043e\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u043c<\/h2>

                    \u041c\u043e\u0442\u0438\u0432\u0430\u0446\u0438\u0438 \u043d\u0435 \u0432\u0441\u0435\u0433\u0434\u0430 \u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u043e, \u043f\u043e\u044d\u0442\u043e\u043c\u0443 \u043d\u0430\u0441\u0442\u0440\u043e\u0439\u0442\u0435 \u0441\u0435\u0431\u044f \u043d\u0430 \u0443\u0441\u043f\u0435\u0445:<\/p>

                    • Lay out workout clothes the night before<\/li>
                    • Prep quick snacks or breakfast for post-workout fuel<\/li>
                    • Ask a friend to be your \u201caccountability buddy\u201d<\/li> <\/ul>

                      \u0421\u0430\u043c\u043e\u0435 \u0433\u043b\u0430\u0432\u043d\u043e\u0435: \u043f\u0440\u0438\u0441\u043b\u0443\u0448\u0438\u0432\u0430\u0439\u0442\u0435\u0441\u044c \u043a \u0441\u0432\u043e\u0435\u043c\u0443 \u0442\u0435\u043b\u0443. \u0414\u0435\u043b\u0430\u0439\u0442\u0435 \u043f\u0435\u0440\u0435\u0440\u044b\u0432\u044b, \u043a\u043e\u0433\u0434\u0430 \u044d\u0442\u043e \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e. \u0412\u0430\u0448 \u0440\u0430\u0441\u043f\u043e\u0440\u044f\u0434\u043e\u043a \u0434\u043d\u044f \u0434\u043e\u043b\u0436\u0435\u043d \u0434\u043e\u0431\u0430\u0432\u043b\u044f\u0442\u044c \u044d\u043d\u0435\u0440\u0433\u0438\u044e \u0432 \u0432\u0430\u0448\u0443 \u0436\u0438\u0437\u043d\u044c, \u0430 \u043d\u0435 \u0441\u0442\u0440\u0435\u0441\u0441.<\/p>

                      \u0417\u0430\u043a\u043b\u044e\u0447\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0439 \u0432\u044b\u0432\u043e\u0434<\/h1>

                      \u041d\u0430\u0447\u0430\u043b\u043e \u0432\u0430\u0448\u0435\u0433\u043e \u0444\u0438\u0442\u043d\u0435\u0441-\u043f\u0443\u0442\u0435\u0448\u0435\u0441\u0442\u0432\u0438\u044f \u0441\u0432\u044f\u0437\u0430\u043d\u043e \u043d\u0435 \u0441\u0442\u043e\u043b\u044c\u043a\u043e \u0441 \u0441\u043e\u0432\u0435\u0440\u0448\u0435\u043d\u0441\u0442\u0432\u043e\u043c, \u0441\u043a\u043e\u043b\u044c\u043a\u043e \u0441 \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u0441\u0442\u0432\u043e\u043c. \u041d\u0430\u0447\u043d\u0438\u0442\u0435 \u0441 \u043c\u0430\u043b\u043e\u0433\u043e, \u0438\u0441\u0441\u043b\u0435\u0434\u0443\u0439\u0442\u0435 \u0442\u043e, \u0447\u0442\u043e \u0432\u0430\u043c \u043d\u0440\u0430\u0432\u0438\u0442\u0441\u044f, \u0438 \u043d\u0430\u0440\u0430\u0449\u0438\u0432\u0430\u0439\u0442\u0435 \u0448\u0430\u0433 \u0437\u0430 \u0448\u0430\u0433\u043e\u043c. \u0421\u043e \u0432\u0440\u0435\u043c\u0435\u043d\u0435\u043c \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u0441\u0442\u0430\u043d\u0435\u0442 \u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u043d\u043e\u0439, \u0437\u0430\u0440\u044f\u0436\u0430\u044e\u0449\u0435\u0439 \u044d\u043d\u0435\u0440\u0433\u0438\u0435\u0439 \u0447\u0430\u0441\u0442\u044c\u044e \u0432\u0430\u0448\u0435\u0439 \u043f\u043e\u0432\u0441\u0435\u0434\u043d\u0435\u0432\u043d\u043e\u0439 \u0436\u0438\u0437\u043d\u0438.<\/p> ","protected":false},"excerpt":{"rendered":"

                      \u041d\u0430\u0447\u0430\u043b\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0432 \u043f\u0435\u0440\u0432\u044b\u0439 \u0440\u0430\u0437 \u043c\u043e\u0436\u0435\u0442 \u043f\u043e\u043a\u0430\u0437\u0430\u0442\u044c\u0441\u044f \u043e\u0448\u0435\u043b\u043e\u043c\u043b\u044f\u044e\u0449\u0438\u043c, \u043d\u043e \u044d\u0442\u043e \u043d\u0435 \u043e\u0431\u044f\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u043e \u0442\u0430\u043a. \u041d\u0435\u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e \u043e\u0442 \u0442\u043e\u0433\u043e, \u0438\u043d\u0442\u0435\u0440\u0435\u0441\u0443\u0435\u0442\u0435\u0441\u044c \u043b\u0438 \u0432\u044b \u0431\u0435\u0433\u043e\u043c, […]<\/p>\n","protected":false},"author":2,"featured_media":18793,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"narrow-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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