{"id":6527,"date":"2024-05-29T00:00:37","date_gmt":"2024-05-29T00:00:37","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6527"},"modified":"2024-05-29T17:10:38","modified_gmt":"2024-05-29T17:10:38","slug":"how-many-sets-you-should-be-doing-in-a-workout","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ru\/how-many-sets-you-should-be-doing-in-a-workout\/","title":{"rendered":"\u0421\u041a\u041e\u041b\u042c\u041a\u041e \u041d\u0410\u0411\u041e\u0420\u041e\u0412 \u0412\u042b \u0414\u041e\u041b\u0416\u041d\u042b \u0414\u0415\u041b\u0410\u0422\u042c \u0412 \u0422\u0420\u0415\u041d\u0418\u0420\u041e\u0412\u041a\u0415"},"content":{"rendered":"<\/p>\n<p id=\"mntl-sc-block_1-0\">\u041a\u043e\u0433\u0434\u0430 \u0432\u044b \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u0435\u0442\u0435 \u0442\u044f\u0436\u0435\u0441\u0442\u0438, \u0432\u0430\u0448 \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438, \u043a\u0430\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u043e, \u0443\u043a\u0430\u0437\u044b\u0432\u0430\u044e\u0442 \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u043d\u043e\u0435 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043d\u0430\u0431\u043e\u0440\u043e\u0432. \u041d\u0430\u0431\u043e\u0440 \u043e\u043f\u0438\u0441\u044b\u0432\u0430\u0435\u0442 \u0433\u0440\u0443\u043f\u043f\u0443 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439, \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u043d\u044b\u0445 \u0434\u043b\u044f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f. \u041d\u0430\u043f\u0440\u0438\u043c\u0435\u0440, \u043e\u0441\u043d\u043e\u0432\u043d\u0430\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0441\u0438\u043b\u044b \u043c\u043e\u0436\u0435\u0442 \u043f\u0435\u0440\u0435\u0447\u0438\u0441\u043b\u0438\u0442\u044c &#8220;3\u00d710 \u043f\u0440\u0435\u0441\u0441\u043e\u0432 \u0433\u0440\u0443\u0434\u0438&#8221;. \u042d\u0442\u043e \u043e\u0437\u043d\u0430\u0447\u0430\u0435\u0442, \u0447\u0442\u043e \u0432\u044b \u0434\u043e\u043b\u0436\u043d\u044b \u0441\u0434\u0435\u043b\u0430\u0442\u044c \u0442\u0440\u0438 \u043d\u0430\u0431\u043e\u0440\u0430 \u0438\u0437 10 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439. \u0412\u044b\u0431\u0438\u0440\u0430\u0435\u043c \u0432\u0435\u0441 \u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u043e \u0442\u044f\u0436\u0435\u043b\u044b\u043c, \u0447\u0442\u043e \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0441\u0434\u0435\u043b\u0430\u0442\u044c \u0442\u043e\u043b\u044c\u043a\u043e 10 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u043f\u043e\u0434\u0440\u044f\u0434. \u041f\u043e\u0441\u043b\u0435 \u043e\u0434\u043d\u043e\u0433\u043e \u043d\u0430\u0431\u043e\u0440\u0430 \u0438\u0437 10, \u043e\u0442\u0434\u044b\u0445. \u0417\u0430\u0442\u0435\u043c \u043f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0435\u0449\u0435 \u0434\u0432\u0430 \u0440\u0430\u0437\u0430 \u0432 \u043e\u0431\u0449\u0435\u0439 \u0441\u043b\u043e\u0436\u043d\u043e\u0441\u0442\u0438 \u0442\u0440\u0438 \u043d\u0430\u0431\u043e\u0440\u0430.<\/p>\n<h2 id=\"mntl-sc-block_1-0-2\">\u0421\u043a\u043e\u043b\u044c\u043a\u043e \u043d\u0430\u0431\u043e\u0440\u043e\u0432 \u0432\u044b \u0434\u043e\u043b\u0436\u043d\u044b \u0434\u0435\u043b\u0430\u0442\u044c \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0435?<\/h2>\n<p>\u00a0<\/p>\n<p id=\"mntl-sc-block_1-0-3\"><span>\u0412 \u0446\u0435\u043b\u043e\u043c, \u0441\u0440\u0435\u0434\u043d\u0438\u0439 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440 \u0434\u0435\u043b\u0430\u0435\u0442 \u043e\u0442 \u043e\u0434\u043d\u043e\u0433\u043e \u0434\u043e \u0442\u0440\u0435\u0445 \u043d\u0430\u0431\u043e\u0440\u043e\u0432 \u043a\u0430\u0436\u0434\u043e\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f. \u0421\u0443\u0449\u0435\u0441\u0442\u0432\u0443\u0435\u0442 \u043d\u0435\u043a\u043e\u0442\u043e\u0440\u0430\u044f \u043f\u043e\u043b\u0435\u043c\u0438\u043a\u0430 \u043e \u0442\u043e\u043c, \u043e\u0434\u0438\u043d \u043d\u0430\u0431\u043e\u0440 \u0432\u044b\u0437\u044b\u0432\u0430\u0435\u0442 \u0442\u0435 \u0436\u0435 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u044b, \u043a\u0430\u043a \u043c\u043d\u043e\u0433\u043e \u043d\u0430\u0431\u043e\u0440 \u043e\u0431\u0443\u0447\u0435\u043d\u0438\u044f.<\/span><sup>1<\/sup><\/p>\n<p id=\"mntl-sc-block_1-0-5\">\u0415\u0441\u043b\u0438 \u0432\u044b \u0431\u043e\u043b\u0435\u0435 \u043f\u0440\u043e\u0434\u0432\u0438\u043d\u0443\u0442\u044b, \u0438\u043b\u0438 \u0438\u043c\u0435\u044e\u0442 \u043a\u043e\u043d\u043a\u0440\u0435\u0442\u043d\u044b\u0435 \u0446\u0435\u043b\u0438 (\u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440, \u0443\u0432\u0435\u043b\u0438\u0447\u0435\u043d\u0438\u0435 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u043c\u0430\u0441\u0441\u044b), \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u0438 \u043d\u0430\u0431\u043e\u0440\u043e\u0432 \u0432\u044b \u0434\u043e\u043b\u0436\u043d\u044b \u0441\u0434\u0435\u043b\u0430\u0442\u044c \u043c\u043e\u0436\u0435\u0442 \u0438\u0437\u043c\u0435\u043d\u0438\u0442\u044c\u0441\u044f. \u0414\u043b\u044f \u043d\u0435\u043a\u043e\u0442\u043e\u0440\u044b\u0445 \u0446\u0435\u043b\u0435\u0439, \u0432\u044b \u0445\u043e\u0442\u0438\u0442\u0435 \u0431\u043e\u043b\u044c\u0448\u0435 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u0438 \u043d\u0430\u0431\u043e\u0440\u043e\u0432 \u0441 \u0431\u043e\u043b\u0435\u0435 \u043b\u0435\u0433\u043a\u0438\u043c\u0438 \u0432\u0435\u0441\u0430\u043c\u0438, \u0432 \u0442\u043e \u0432\u0440\u0435\u043c\u044f \u043a\u0430\u043a \u0434\u043b\u044f \u0434\u0440\u0443\u0433\u0438\u0445, \u043d\u0430\u043e\u0431\u043e\u0440\u043e\u0442, \u043b\u0443\u0447\u0448\u0435.<\/p>\n<figure class=\"wp-block-table\">\n<table>\n<tbody>\n<tr>\n<td><strong>\u0424\u0438\u0442\u043d\u0435\u0441-\u0433\u043e\u043b<\/strong><\/td>\n<td><strong>\u0417\u0430\u0434\u0430\u0435\u0442<\/strong><\/td>\n<td><strong>\u041f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u0438\u0442\u0435\u043b\u0438<\/strong><\/td>\n<td><strong>\u041f\u0435\u0440\u0438\u043e\u0434 \u043e\u0442\u0434\u044b\u0445\u0430<\/strong><\/td>\n<td><strong>\u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u044c<\/strong><\/td>\n<\/tr>\n<tr>\n<td>\u041e\u0431\u0449\u0438\u0439 \u0444\u0438\u0442\u043d\u0435\u0441<\/td>\n<td>1 \u0438\u043b\u0438 2<\/td>\n<td>\u043e\u0442 8 \u0434\u043e 15<\/td>\n<td>\u043e\u0442 30 \u0434\u043e 90 \u0441\u0435\u043a\u0443\u043d\u0434<\/td>\n<td>\u041c\u043e\u0436\u0435\u0442 \u0432\u0430\u0440\u044c\u0438\u0440\u043e\u0432\u0430\u0442\u044c\u0441\u044f<\/td>\n<\/tr>\n<tr>\n<td>\u0432\u044b\u043d\u043e\u0441\u043b\u0438\u0432\u043e\u0441\u0442\u044c<\/td>\n<td>\u043e\u0442 3 \u0434\u043e 4<\/td>\n<td>15+\u00a0<\/td>\n<td>\u0414\u043e 30 \u0441\u0435\u043a\u0443\u043d\u0434<\/td>\n<td>\u043e\u0442 50% \u0434\u043e 65% \u043e\u0442 1RM<\/td>\n<\/tr>\n<tr>\n<td>\u041c\u044b\u0448\u0435\u0447\u043d\u0430\u044f \u043c\u0430\u0441\u0441\u0430<\/td>\n<td>\u043e\u0442 3 \u0434\u043e 6<\/td>\n<td>\u043e\u0442 6 \u0434\u043e 12<\/td>\n<td>\u043e\u0442 30 \u0434\u043e 90 \u0441\u0435\u043a\u0443\u043d\u0434<\/td>\n<td>\u043e\u0442 70% \u0434\u043e 80% \u043e\u0442 1RM<\/td>\n<\/tr>\n<tr>\n<td>\u041c\u044b\u0448\u0435\u0447\u043d\u0430\u044f \u0441\u0438\u043b\u0430<\/td>\n<td>\u041e\u0442 2 \u0434\u043e 3<\/td>\n<td>\u0414\u043e 6<\/td>\n<td>\u043e\u0442 2 \u0434\u043e 5 \u043c\u0438\u043d\u0443\u0442<\/td>\n<td>\u043e\u0442 80% \u0434\u043e 90% \u043e\u0442 1RM<\/td>\n<\/tr>\n<tr>\n<td>\u041c\u043e\u0449\u043d\u043e\u0441\u0442\u044c: 1 \u041b\u0438\u0444\u0442<\/td>\n<td>\u043e\u0442 3 \u0434\u043e 5<\/td>\n<td>1 \u0438\u043b\u0438 2<\/td>\n<td>\u043e\u0442 2 \u0434\u043e 5 \u043c\u0438\u043d\u0443\u0442<\/td>\n<td>90% \u043e\u0442 1RM<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h2 id=\"mntl-sc-block_1-0-13\">\u0418\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u043d\u0430\u0431\u043e\u0440\u044b \u0434\u043b\u044f \u0434\u043e\u0441\u0442\u0438\u0436\u0435\u043d\u0438\u044f \u0446\u0435\u043b\u0435\u0439 \u043f\u043e\u0442\u0435\u0440\u0438 \u0432\u0435\u0441\u0430<\/h2>\n<p id=\"mntl-sc-block_1-0-14\">\u0414\u043b\u044f \u043f\u043e\u0442\u0435\u0440\u0438 \u0432\u0435\u0441\u0430, \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u044c \u043d\u0435\u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0438\u0437 \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0438\u0445 \u043c\u0435\u0442\u043e\u0434\u043e\u0432 \u0432 \u0432\u0430\u0448\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438, \u0447\u0442\u043e\u0431\u044b \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u044c \u0441\u0436\u0438\u0433\u0430\u043d\u0438\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0439.<\/p>\n<ul id=\"mntl-sc-block_1-0-16\">\n<li><strong>\u0421\u0445\u0435\u043c\u0430 \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0438<\/strong>: \u0421 \u043a\u043e\u043b\u044c\u0446\u0435\u0432\u043e\u0439 \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0438, \u0432\u044b \u0434\u0435\u043b\u0430\u0435\u0442\u0435 \u043a\u0430\u0436\u0434\u043e\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043e\u0434\u0438\u043d \u0437\u0430 \u0434\u0440\u0443\u0433\u0438\u043c \u0431\u0435\u0437 \u043e\u0442\u0434\u044b\u0445\u0430. \u042d\u0442\u043e \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u0435\u0442 \u043d\u0430\u0440\u0430\u0449\u0438\u0432\u0430\u0442\u044c \u043c\u044b\u0448\u0446\u044b, \u0441\u043e\u0445\u0440\u0430\u043d\u044f\u044f \u043f\u0440\u0438 \u044d\u0442\u043e\u043c \u043f\u0443\u043b\u044c\u0441 \u043f\u043e\u0432\u044b\u0448\u0435\u043d\u043d\u043e\u0439, \u0447\u0442\u043e \u043c\u043e\u0436\u0435\u0442 \u043f\u043e\u043c\u043e\u0447\u044c \u0441\u0436\u0435\u0447\u044c \u0431\u043e\u043b\u044c\u0448\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0439 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0438 \u043f\u043e\u0441\u043b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438.<\/li>\n<li><strong>Supersets<\/strong>: \u0412\u044b\u0431\u0435\u0440\u0438\u0442\u0435 \u0434\u0432\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043d\u0430\u0446\u0435\u043b\u0435\u043d\u044b \u043d\u0430 \u0442\u0443 \u0436\u0435 \u0433\u0440\u0443\u043f\u043f\u0443 \u043c\u044b\u0448\u0446 \u0438 \u0434\u0435\u043b\u0430\u0442\u044c \u0438\u0445 \u043e\u0434\u0438\u043d \u0437\u0430 \u0434\u0440\u0443\u0433\u0438\u043c. \u042d\u0442\u043e \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u0435\u0442 \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u044c, \u043a\u043e\u0442\u043e\u0440\u0430\u044f \u043c\u043e\u0436\u0435\u0442 \u043f\u043e\u043c\u043e\u0447\u044c \u0441\u0436\u0435\u0447\u044c \u0431\u043e\u043b\u044c\u0448\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0439. \u041e\u0431\u0449\u0435\u0435 \u0442\u0435\u043b\u043e \u0441\u0443\u043f\u0435\u0440\u0441\u0435\u0442 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0431\u0443\u0434\u0435\u0442 \u0434\u0435\u0439\u0441\u0442\u0432\u0438\u0442\u0435\u043b\u044c\u043d\u043e \u0431\u0440\u043e\u0441\u0438\u0442\u044c \u0432\u0430\u043c \u0432\u044b\u0437\u043e\u0432.<\/li>\n<li><strong>Tri-sets<\/strong>: \u041a\u0430\u043a supersets, \u044d\u0442\u043e \u0432\u043a\u043b\u044e\u0447\u0430\u0435\u0442 \u0432 \u0441\u0435\u0431\u044f \u0434\u0435\u043b\u0430\u0442\u044c \u0442\u0440\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0442\u0435\u0445 \u0436\u0435 \u0438\u043b\u0438 \u043f\u0440\u043e\u0442\u0438\u0432\u043e\u043f\u043e\u043b\u043e\u0436\u043d\u044b\u0445 \u0433\u0440\u0443\u043f\u043f \u043c\u044b\u0448\u0446, \u043e\u0434\u0438\u043d \u0437\u0430 \u0434\u0440\u0443\u0433\u0438\u043c, \u0431\u0435\u0437 \u043e\u0442\u0434\u044b\u0445\u0430 \u043c\u0435\u0436\u0434\u0443 \u043d\u0438\u043c\u0438. \u041e\u043f\u044f\u0442\u044c \u0436\u0435, \u044d\u0442\u043e \u043e\u0442\u043b\u0438\u0447\u043d\u044b\u0439 \u0441\u043f\u043e\u0441\u043e\u0431 \u043f\u043e\u0441\u0442\u0440\u043e\u0438\u0442\u044c \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u044c \u0438 \u0441\u0436\u0438\u0433\u0430\u0442\u044c \u0431\u043e\u043b\u044c\u0448\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0439.<\/li>\n<li><strong>\u041f\u0438\u0440\u0430\u043c\u0438\u0434\u0430 \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0438<\/strong>: \u0421 \u044d\u0442\u0438\u043c \u0442\u0438\u043f\u043e\u043c \u043e\u0431\u0443\u0447\u0435\u043d\u0438\u044f, \u0432\u044b \u0441\u0442\u0440\u043e\u0438\u0442\u0435 \u043d\u0430 \u043a\u0430\u0436\u0434\u043e\u043c \u043d\u0430\u0431\u043e\u0440\u0435, \u0443\u0432\u0435\u043b\u0438\u0447\u0435\u043d\u0438\u0435 \u0432\u0435\u0441\u0430 \u0438 \u0443\u043c\u0435\u043d\u044c\u0448\u0435\u043d\u0438\u0435 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u0442\u0430\u043a, \u0447\u0442\u043e \u0432\u044b \u0434\u0435\u0439\u0441\u0442\u0432\u0438\u0442\u0435\u043b\u044c\u043d\u043e \u0446\u0435\u043b\u0435\u0432\u043e\u0439 \u043c\u044b\u0448\u0435\u0447\u043d\u044b\u0445 \u0432\u043e\u043b\u043e\u043a\u043e\u043d \u0438 \u043f\u043e\u043b\u0443\u0447\u0438\u0442\u044c \u0431\u043e\u043b\u044c\u0448\u0443\u044e \u0447\u0430\u0441\u0442\u044c \u0438\u0437 \u043a\u0430\u0436\u0434\u043e\u0433\u043e \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u0438\u0442\u0435\u043b\u044f. \u041f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0442\u0435\u043b\u0430 \u043f\u0438\u0440\u0430\u043c\u0438\u0434\u044b \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438.<\/li>\n<li><strong>\u0422\u0430\u0431\u0430\u0442\u0430 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a<\/strong>: \u042d\u0442\u043e \u0441\u0432\u043e\u0435\u0433\u043e \u0440\u043e\u0434\u0430 \u0432\u044b\u0441\u043e\u043a\u043e\u0439 \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u0438 \u0446\u0435\u043f\u0438 \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0438, \u043a\u043e\u0442\u043e\u0440\u0430\u044f \u0434\u0435\u0440\u0436\u0438\u0442 \u0432\u0430\u0448 \u043f\u0443\u043b\u044c\u0441 \u043f\u043e\u0432\u044b\u0448\u0435\u043d \u0435\u0449\u0435 \u0431\u043e\u043b\u044c\u0448\u0435, \u0447\u0435\u043c \u0442\u0440\u0430\u0434\u0438\u0446\u0438\u043e\u043d\u043d\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0446\u0435\u043f\u0438. \u0412\u044b \u0447\u0435\u0440\u0435\u0434\u0443\u0435\u0442\u0435 20-\u0441\u0435\u043a\u0443\u043d\u0434\u043d\u044b\u0435 \u0438\u043d\u0442\u0435\u0440\u0432\u0430\u043b\u044b \u0440\u0430\u0431\u043e\u0442\u044b \u0441 10 \u0441\u0435\u043a\u0443\u043d\u0434\u0430\u043c\u0438 \u043e\u0442\u0434\u044b\u0445\u0430, \u043f\u043e\u0432\u0442\u043e\u0440\u044f\u044f \u044d\u0442\u043e \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u0447\u0435\u0442\u044b\u0440\u0435\u0445 \u043c\u0438\u043d\u0443\u0442. \u042d\u0442\u043e \u0437\u0432\u0443\u0447\u0438\u0442 \u043d\u0435 \u0442\u0430\u043a \u043c\u043d\u043e\u0433\u043e \u0432\u0440\u0435\u043c\u0435\u043d\u0438, \u043d\u043e \u044d\u0442\u043e \u0442\u044f\u0436\u0435\u043b\u043e.<\/li>\n<\/ul>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u041a\u043e\u0433\u0434\u0430 \u0432\u044b \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u0435\u0442\u0435 \u0442\u044f\u0436\u0435\u0441\u0442\u0438, \u0432\u0430\u0448 \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438, \u043a\u0430\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u043e, \u0443\u043a\u0430\u0437\u044b\u0432\u0430\u044e\u0442 \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u043d\u043e\u0435 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043d\u0430\u0431\u043e\u0440\u043e\u0432. \u041d\u0430\u0431\u043e\u0440 \u043e\u043f\u0438\u0441\u044b\u0432\u0430\u0435\u0442 \u0433\u0440\u0443\u043f\u043f\u0443 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439, \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u043d\u044b\u0445 \u0434\u043b\u044f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f. [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6528,"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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