{"id":6074,"date":"2025-09-08T12:24:54","date_gmt":"2025-09-08T12:24:54","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6074"},"modified":"2025-09-10T12:25:45","modified_gmt":"2025-09-10T12:25:45","slug":"is-it-safe-to-work-out-on-an-empty-stomach","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ru\/is-it-safe-to-work-out-on-an-empty-stomach\/","title":{"rendered":"\u0411\u0415\u0417\u041e\u041f\u0410\u0421\u041d\u041e \u041b\u0418 \u0420\u0410\u0411\u041e\u0422\u0410\u0422\u042c \u041d\u0410 \u041f\u0423\u0421\u0422\u041e\u0419 \u0416\u0415\u041b\u0423\u0414\u041e\u041a?"},"content":{"rendered":"<h1 class=\"wp-block-heading\">\ud83e\udd57 \u0421\u0442\u043e\u0438\u0442 \u043b\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c\u0441\u044f \u043d\u0430\u0442\u043e\u0449\u0430\u043a? \u041f\u0440\u0430\u0432\u0434\u0430 \u043e \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0445 \u043d\u0430\u0442\u043e\u0449\u0430\u043a<\/h1> <p>\u041e\u0434\u0438\u043d \u0438\u0437 \u0441\u0430\u043c\u044b\u0445 \u0440\u0430\u0441\u043f\u0440\u043e\u0441\u0442\u0440\u0430\u043d\u0435\u043d\u043d\u044b\u0445 \u0441\u043f\u043e\u0440\u043e\u0432 \u0432 \u043c\u0438\u0440\u0435 \u0444\u0438\u0442\u043d\u0435\u0441\u0430 \u0437\u0430\u043a\u043b\u044e\u0447\u0430\u0435\u0442\u0441\u044f \u0432 \u0442\u043e\u043c, \u0441\u0442\u043e\u0438\u0442 \u043b\u0438 \u0445\u043e\u0434\u0438\u0442\u044c \u0432 \u0441\u043f\u043e\u0440\u0442\u0437\u0430\u043b \u043d\u0430\u0442\u043e\u0449\u0430\u043a. \u041d\u0435\u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043a\u043b\u044f\u043d\u0443\u0442\u0441\u044f <strong>\u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u043d\u0430\u0442\u043e\u0449\u0430\u043a<\/strong> \u0434\u043b\u044f \u043f\u043e\u0442\u0435\u0440\u0438 \u0436\u0438\u0440\u0430, \u0432 \u0442\u043e \u0432\u0440\u0435\u043c\u044f \u043a\u0430\u043a \u0434\u0440\u0443\u0433\u0438\u0435 \u0443\u0442\u0432\u0435\u0440\u0436\u0434\u0430\u044e\u0442, \u0447\u0442\u043e \u043f\u0440\u0438\u0435\u043c \u043f\u0438\u0449\u0438 \u043f\u0435\u0440\u0435\u0434 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u043e\u0439 \u0441\u043f\u043e\u0441\u043e\u0431\u0441\u0442\u0432\u0443\u0435\u0442 \u043f\u043e\u0432\u044b\u0448\u0435\u043d\u0438\u044e \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u0438.<\/p> <p>\u0418\u0442\u0430\u043a, \u0447\u0442\u043e \u0436\u0435 \u043d\u0430 \u0441\u0430\u043c\u043e\u043c \u0434\u0435\u043b\u0435? \u0414\u0430\u0432\u0430\u0439\u0442\u0435 \u0440\u0430\u0437\u0431\u0435\u0440\u0435\u043c\u0441\u044f.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\ud83d\udd25 \u0427\u0442\u043e \u0442\u0430\u043a\u043e\u0435 \u043a\u0430\u0440\u0434\u0438\u043e \u043d\u0430\u0442\u043e\u0449\u0430\u043a?<\/h2> <p>\u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u043d\u0430\u0442\u043e\u0449\u0430\u043a (\u043e\u0431\u044b\u0447\u043d\u043e \u0443\u0442\u0440\u043e\u043c \u043f\u0435\u0440\u0435\u0434 \u0437\u0430\u0432\u0442\u0440\u0430\u043a\u043e\u043c) \u043d\u0430\u0437\u044b\u0432\u0430\u0435\u0442\u0441\u044f <strong>\u041a\u0430\u0440\u0434\u0438\u043e \u043d\u0430\u0442\u043e\u0449\u0430\u043a<\/strong>. \u0418\u0434\u0435\u044f \u043f\u0440\u043e\u0441\u0442\u0430: \u043f\u043e\u0441\u043a\u043e\u043b\u044c\u043a\u0443 \u0432\u044b \u043d\u0435 \u0435\u043b\u0438 \u0432 \u043f\u043e\u0441\u043b\u0435\u0434\u043d\u0435\u0435 \u0432\u0440\u0435\u043c\u044f, \u0432\u0430\u0448\u0435 \u0442\u0435\u043b\u043e \u0431\u0443\u0434\u0435\u0442 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u043d\u0430\u043a\u043e\u043f\u043b\u0435\u043d\u043d\u044b\u0439 \u0436\u0438\u0440 \u0438 \u0443\u0433\u043b\u0435\u0432\u043e\u0434\u044b \u0434\u043b\u044f \u043f\u043e\u043b\u0443\u0447\u0435\u043d\u0438\u044f \u044d\u043d\u0435\u0440\u0433\u0438\u0438.<\/p> <p>\u0412 \u0442\u0435\u043e\u0440\u0438\u0438 \u044d\u0442\u043e \u0437\u0432\u0443\u0447\u0438\u0442 \u0437\u0434\u043e\u0440\u043e\u0432\u043e, \u043d\u043e \u0438\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u043f\u043e\u043a\u0430\u0437\u044b\u0432\u0430\u044e\u0442 \u043d\u0435\u043e\u0434\u043d\u043e\u0437\u043d\u0430\u0447\u043d\u044b\u0435 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u044b.<\/p> <ul class=\"wp-block-list\"><li>\u2705 <strong>2016 study (12 men):<\/strong> Those who trained fasted burned more fat during exercise and ate fewer calories throughout the day.<\/li> <li>\u274c <strong>2014 study (20 women):<\/strong> After 4 weeks, both fasted and fed groups lost <strong>the same amount<\/strong> of body weight and fat.<\/li> <\/ul> <p>\ud83d\udc49 <strong>\u0417\u0430\u043a\u043b\u044e\u0447\u0435\u043d\u0438\u0435:<\/strong> \u041a\u0430\u0440\u0434\u0438\u043e \u043d\u0430\u0442\u043e\u0449\u0430\u043a \u043c\u043e\u0436\u0435\u0442 \u043f\u043e\u043c\u043e\u0447\u044c \u0432\u0430\u043c \u0441\u0436\u0435\u0447\u044c \u0431\u043e\u043b\u044c\u0448\u0435 \u0436\u0438\u0440\u0430 <em>during<\/em> \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0443, \u043d\u043e \u044d\u0442\u043e \u043d\u0435 \u043e\u0431\u044f\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u043e \u043e\u0437\u043d\u0430\u0447\u0430\u0435\u0442, \u0447\u0442\u043e \u0432\u044b \u043f\u043e\u0442\u0435\u0440\u044f\u0435\u0442\u0435 \u0431\u043e\u043b\u044c\u0448\u0435 \u0436\u0438\u0440\u0430 \u0432 \u0446\u0435\u043b\u043e\u043c. \u0414\u043e\u043b\u0433\u043e\u0441\u0440\u043e\u0447\u043d\u0430\u044f \u043f\u043e\u0442\u0435\u0440\u044f \u0436\u0438\u0440\u0430 \u043f\u043e-\u043f\u0440\u0435\u0436\u043d\u0435\u043c\u0443 \u0437\u0430\u0432\u0438\u0441\u0438\u0442 \u043e\u0442 \u043e\u0431\u0449\u0435\u0433\u043e \u0431\u0430\u043b\u0430\u043d\u0441\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0439 (\u043a\u0430\u043b\u043e\u0440\u0438\u0439 \u043d\u0430 \u0432\u0445\u043e\u0434\u0435 \u0438 \u043d\u0430 \u0432\u044b\u0445\u043e\u0434\u0435).<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u26a1 \u041f\u043b\u044e\u0441\u044b \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u043d\u0430\u0442\u043e\u0449\u0430\u043a<\/h2> <ol class=\"wp-block-list\"><li><strong>Fat burning boost<\/strong> \u2013 Your body may tap into fat stores more efficiently.<\/li> <li><strong>Convenience<\/strong> \u2013 You can roll out of bed and train without worrying about a meal.<\/li> <li><strong>Hormonal benefits<\/strong> \u2013 Training fasted may increase growth hormone levels, which support fat metabolism.<\/li> <li><strong>Mental discipline<\/strong> \u2013 Some athletes feel sharper and lighter when exercising without food.<\/li> <\/ol> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u26a0\ufe0f \u041c\u0438\u043d\u0443\u0441\u044b \u0438 \u0440\u0438\u0441\u043a\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u043d\u0430\u0442\u043e\u0449\u0430\u043a<\/h2> <ol class=\"wp-block-list\"><li><strong>Lower energy &amp; stamina<\/strong> \u2013 Without food, your body might struggle with endurance.<\/li> <li><strong>Protein breakdown<\/strong> \u2013 Your body may use muscle protein for energy, which can hurt muscle growth.<\/li> <li><strong>Blood sugar drops<\/strong> \u2013 You may feel lightheaded, shaky, or nauseous.<\/li> <li><strong>Not great for intense training<\/strong> \u2013 Heavy lifting, sprinting, or long endurance workouts usually require fuel.<\/li> <li><strong>Possible fat adaptation<\/strong> \u2013 Over time, your body may start storing more fat to prepare for future fasted sessions.<\/li> <\/ol> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\ud83e\udd59 \u041a\u043e\u0433\u0434\u0430 \u0441\u043b\u0435\u0434\u0443\u0435\u0442 \u0435\u0441\u0442\u044c \u043f\u0435\u0440\u0435\u0434 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u043e\u0439?<\/h2> <p>\u042d\u0442\u043e \u0437\u0430\u0432\u0438\u0441\u0438\u0442 \u043e\u0442 \u0432\u0438\u0434\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439:<\/p> <ul class=\"wp-block-list\"><li><strong>Light activities (walking, stretching, yoga):<\/strong> Okay to do fasted.<\/li> <li><strong>Strength training (weights, HIIT, CrossFit):<\/strong> Eat something beforehand to lift heavier and perform better.<\/li> <li><strong>Endurance training (running, swimming, cycling):<\/strong> Fuel up, especially if training lasts <strong>over 1 hour<\/strong>.<\/li> <\/ul> <p>\ud83d\udc49 \u041c\u0430\u0440\u0430\u0444\u043e\u043d\u0446\u044b \u0438 \u0442\u0440\u0438\u0430\u0442\u043b\u043e\u043d\u0438\u0441\u0442\u044b \u0447\u0430\u0441\u0442\u043e \u0435\u0434\u044f\u0442 <em>during<\/em> \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 (\u044d\u043d\u0435\u0440\u0433\u0435\u0442\u0438\u0447\u0435\u0441\u043a\u0438\u0435 \u0433\u0435\u043b\u0438, \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u044b\u0435 \u043d\u0430\u043f\u0438\u0442\u043a\u0438) \u0434\u043b\u044f \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u044f \u0443\u0440\u043e\u0432\u043d\u044f \u0433\u043b\u044e\u043a\u043e\u0437\u044b \u0438 \u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0449\u0435\u043d\u0438\u044f \u0440\u0430\u0437\u0440\u0443\u0448\u0435\u043d\u0438\u044f \u043c\u044b\u0448\u0446.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\ud83e\udd6a \u0427\u0442\u043e \u0435\u0441\u0442\u044c \u043f\u0435\u0440\u0435\u0434 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u043e\u0439 (\u0437\u0430 2\u20133 \u0447\u0430\u0441\u0430)<\/h2> <ul class=\"wp-block-list\"><li>Complex carbs + protein + healthy fats:<ul class=\"wp-block-list\"><li>\ud83c\udf5a Brown rice with chicken<\/li> <li>\ud83e\udd59 Whole-grain wrap with veggies and hummus<\/li> <li>\ud83e\udd51 Avocado toast with eggs<\/li> <\/ul> <\/li> <li>If short on time (30\u201360 mins before):<ul class=\"wp-block-list\"><li>\ud83c\udf4c Banana or apple with peanut butter<\/li> <li>\ud83c\udf6b Energy bar<\/li> <li>\ud83c\udf47 Dried fruit or trail mix<\/li> <\/ul> <\/li> <\/ul> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\ud83e\udd64 \u041e\u0441\u0442\u0430\u0432\u0430\u0439\u0442\u0435\u0441\u044c \u0433\u0438\u0434\u0440\u0430\u0442\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u043c\u0438<\/h2> <p>\u0413\u0438\u0434\u0440\u0430\u0442\u0430\u0446\u0438\u044f \u0442\u0430\u043a \u0436\u0435 \u0432\u0430\u0436\u043d\u0430, \u043a\u0430\u043a \u0438 \u043f\u0438\u0449\u0430:<\/p> <ul class=\"wp-block-list\"><li>Drink water before, during, and after workouts.<\/li> <li>For long sessions, include <strong>sports drinks<\/strong> or coconut water for electrolytes.<\/li> <li>Smoothies can also help combine hydration + nutrients.<\/li> <\/ul> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\ud83c\udf72 \u0427\u0442\u043e \u0435\u0441\u0442\u044c \u043f\u043e\u0441\u043b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 (\u043f\u0440\u043e\u0434\u0443\u043a\u0442\u044b \u0434\u043b\u044f \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u044f)<\/h2> <p>\u041f\u0438\u0442\u0430\u043d\u0438\u0435 \u043f\u043e\u0441\u043b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u043f\u043e\u043c\u043e\u0433\u0430\u0435\u0442 \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u0438 \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u044c \u044d\u043d\u0435\u0440\u0433\u0438\u044e. \u0421\u0442\u0440\u0435\u043c\u0438\u0442\u0435\u0441\u044c \u043a <strong>\u0411\u0435\u043b\u043a\u0438 + \u0443\u0433\u043b\u0435\u0432\u043e\u0434\u044b<\/strong> \u0432\u043d\u0443\u0442\u0440\u0438 <strong>30\u2013120 \u043c\u0438\u043d\u0443\u0442<\/strong>.<\/p> <p>\u041e\u0442\u043b\u0438\u0447\u043d\u044b\u0435 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u044b:<\/p> <ul class=\"wp-block-list\"><li>\ud83e\udd5b Low-fat chocolate milk<\/li> <li>\ud83c\udf53 Fruit smoothie with protein<\/li> <li>\ud83e\udd6a Whole-grain sandwich with lean meat<\/li> <li>\ud83e\udd5c Nuts &amp; seeds with dried fruit<\/li> <li>\ud83c\udf55 Whole-grain veggie pizza (yes, in moderation!)<\/li> <li>\ud83c\udf66 Yogurt with berries<\/li> <li>\ud83c\udf5e Whole-grain bread with nut butter<\/li> <\/ul> <p>\u0422\u0430\u043a\u0436\u0435 \u0434\u043e\u0431\u0430\u0432\u043b\u044f\u0439\u0442\u0435 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u044b, \u0431\u043e\u0433\u0430\u0442\u044b\u0435 \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0438\u043c\u0438 \u0444\u0430\u043a\u0442\u043e\u0440\u0430\u043c\u0438:<\/p> <ul class=\"wp-block-list\"><li><strong>Vitamin C &amp; D<\/strong> \u2192 boost recovery and immunity<\/li> <li><strong>Calcium &amp; Zinc<\/strong> \u2192 help with muscle repair and energy balance<\/li> <\/ul> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u2695\ufe0f \u041e\u0441\u043e\u0431\u044b\u0435 \u0441\u043e\u043e\u0431\u0440\u0430\u0436\u0435\u043d\u0438\u044f<\/h2> <ul class=\"wp-block-list\"><li><strong>Diabetes:<\/strong> Monitor blood sugar carefully before, during, and after exercise.<\/li> <li><strong>Low blood pressure or thyroid conditions:<\/strong> Eat beforehand to avoid dizziness.<\/li> <li><strong>High-intensity athletes:<\/strong> Pre-workout fuel is essential for performance.<\/li> <\/ul> <p>\u0412\u0441\u0435\u0433\u0434\u0430 \u043a\u043e\u043d\u0441\u0443\u043b\u044c\u0442\u0438\u0440\u0443\u0439\u0442\u0435\u0441\u044c \u0441 \u0432\u0440\u0430\u0447\u043e\u043c, \u0435\u0441\u043b\u0438 \u043d\u0430 \u0432\u0430\u0448\u0435 \u0441\u043e\u0441\u0442\u043e\u044f\u043d\u0438\u0435 \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044f \u0432\u043b\u0438\u044f\u044e\u0442 \u0434\u0438\u0435\u0442\u0430 \u0438 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u2705 \u041f\u043e\u0434\u0432\u043e\u0434\u044f \u0447\u0435\u0440\u0442\u0443<\/h2> <ul class=\"wp-block-list\"><li>Fasted workouts can help with fat burning, but they\u2019re not magic for fat loss.<\/li> <li>For <strong>casual\/light workouts<\/strong>, fasted training is fine.<\/li> <li>For <strong>intense or long sessions<\/strong>, eating beforehand will give you more strength, energy, and endurance.<\/li> <li>The best approach? <strong>Listen to your body.<\/strong> Some people feel great training fasted, others feel weak.<\/li> <\/ul> <p>\ud83d\udc49 \u0418\u0437\u0431\u0435\u0433\u0430\u0439\u0442\u0435 \u043e\u0431\u0435\u0437\u0432\u043e\u0436\u0438\u0432\u0430\u043d\u0438\u044f, \u0435\u0448\u044c\u0442\u0435 \u0441\u0431\u0430\u043b\u0430\u043d\u0441\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u0443\u044e \u043f\u0438\u0449\u0443 \u0438 \u0437\u0430\u0440\u044f\u0436\u0430\u0439\u0442\u0435\u0441\u044c \u044d\u043d\u0435\u0440\u0433\u0438\u0435\u0439 \u0432 \u0441\u043e\u043e\u0442\u0432\u0435\u0442\u0441\u0442\u0432\u0438\u0438 \u0441\u043e \u0441\u0432\u043e\u0438\u043c\u0438 \u0444\u0438\u0442\u043d\u0435\u0441-\u0446\u0435\u043b\u044f\u043c\u0438.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <p>\ud83d\udd25 <strong>\u0421\u043e\u0432\u0435\u0442 \u043e\u0442 \u0424\u0438\u0442\u043e\u043b\u0438\u043c\u043f\u0438\u0438:<\/strong> \u0415\u0441\u043b\u0438 \u0432\u0430\u0448\u0430 \u0446\u0435\u043b\u044c \u2014 \u043f\u043e\u0442\u0435\u0440\u044f \u0436\u0438\u0440\u0430, \u043f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0447\u0435\u0440\u0435\u0434\u043e\u0432\u0430\u0442\u044c \u0434\u043d\u0438 \u043a\u0430\u0440\u0434\u0438\u043e \u043d\u0430\u0442\u043e\u0449\u0430\u043a \u0441 \u0434\u043d\u044f\u043c\u0438 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a. \u0422\u0430\u043a\u0438\u043c \u043e\u0431\u0440\u0430\u0437\u043e\u043c, \u0432\u044b \u043f\u043e\u043b\u0443\u0447\u0430\u0435\u0442\u0435 \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 \u0441\u0436\u0438\u0433\u0430\u043d\u0438\u044f \u0436\u0438\u0440\u0430 \u0431\u0435\u0437 \u0443\u0449\u0435\u0440\u0431\u0430 \u0434\u043b\u044f \u0440\u043e\u0441\u0442\u0430 \u043c\u044b\u0448\u0446.<\/p> ","protected":false},"excerpt":{"rendered":"<p>\ud83e\udd57 \u0421\u0442\u043e\u0438\u0442 \u043b\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c\u0441\u044f \u043d\u0430\u0442\u043e\u0449\u0430\u043a? \u041f\u0440\u0430\u0432\u0434\u0430 \u043e \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0445 \u043d\u0430\u0442\u043e\u0449\u0430\u043a \u041e\u0434\u0438\u043d \u0438\u0437 \u0441\u0430\u043c\u044b\u0445 \u0440\u0430\u0441\u043f\u0440\u043e\u0441\u0442\u0440\u0430\u043d\u0435\u043d\u043d\u044b\u0445 \u0441\u043f\u043e\u0440\u043e\u0432 \u0432 \u043c\u0438\u0440\u0435 \u0444\u0438\u0442\u043d\u0435\u0441\u0430 \u0437\u0430\u043a\u043b\u044e\u0447\u0430\u0435\u0442\u0441\u044f \u0432 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":18667,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","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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