{"id":6973,"date":"2023-10-28T16:47:16","date_gmt":"2023-10-28T16:47:16","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6973"},"modified":"2023-10-28T16:47:19","modified_gmt":"2023-10-28T16:47:19","slug":"6-effective-winter-workouts-for-muscle-gain","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ru\/6-effective-winter-workouts-for-muscle-gain\/","title":{"rendered":"6 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u0445 \u0437\u0438\u043c\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0434\u043b\u044f \u0443\u0432\u0435\u043b\u0438\u0447\u0435\u043d\u0438\u044f \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u043c\u0430\u0441\u0441\u044b"},"content":{"rendered":"<p>\u0415\u0441\u043b\u0438 \u043a\u043e\u0433\u0434\u0430-\u043d\u0438\u0431\u0443\u0434\u044c \u0435\u0441\u0442\u044c \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0438 \u043d\u0430\u0431\u043e\u0440\u0430 \u043c\u044b\u0448\u0446, \u0437\u0438\u043c\u0430 &#8211; \u044d\u0442\u043e \u0441\u0435\u0437\u043e\u043d, \u0447\u0442\u043e\u0431\u044b \u0441\u0434\u0435\u043b\u0430\u0442\u044c \u044d\u0442\u043e.<\/p> <p>\u0417\u0438\u043c\u043d\u0438\u0435 \u043c\u0435\u0441\u044f\u0446\u044b \u0434\u0430\u044e\u0442 \u0432\u0430\u043c \u0432\u043e\u0437\u043c\u043e\u0436\u043d\u043e\u0441\u0442\u044c \u0432\u0442\u0438\u0445\u043d\u0443\u0442\u044c \u0432 \u0441\u043f\u044f\u0447\u043a\u0443 \u0438 \u043d\u0430\u0431\u0443\u0445\u043d\u0443\u0442\u044c. \u0418\u0442\u0430\u043a, \u0447\u0442\u043e\u0431\u044b \u043f\u043e\u043b\u0443\u0447\u0438\u0442\u044c \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u0443\u044e \u043e\u0442\u0434\u0430\u0447\u0443 \u043e\u0442 \u0437\u0438\u043c\u044b, \u043e\u0431\u044f\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u043e \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u0443\u043f\u043e\u043c\u044f\u043d\u0443\u0442\u044b\u0435 \u043d\u0438\u0436\u0435. \u0417\u0434\u0435\u0441\u044c \u043c\u044b \u0432\u044b\u0431\u0440\u0430\u043b\u0438 \u0448\u0435\u0441\u0442\u044c \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043f\u043e\u043c\u043e\u0433\u0443\u0442 \u0432\u0430\u043c \u043d\u0430\u0431\u0440\u0430\u0442\u044c \u043c\u044b\u0448\u0435\u0447\u043d\u0443\u044e \u043c\u0430\u0441\u0441\u0443.<\/p> <p><strong>1) \u0421\u0442\u0430\u043d\u043e\u0432\u0430\u044f \u0442\u044f\u0433\u0430<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn2.coachmag.co.uk\/sites\/coachmag\/files\/2018\/09\/sumo-deadlift.jpg\" alt=\"\"\/><\/figure> <p>\u0421\u0442\u0430\u043d\u043e\u0432\u0430\u044f \u0442\u044f\u0433\u0430 \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u043e\u0434\u043d\u0438\u043c \u0438\u0437 \u043b\u0443\u0447\u0448\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0434\u043b\u044f \u043d\u0430\u0440\u0430\u0449\u0438\u0432\u0430\u043d\u0438\u044f \u043c\u0430\u0441\u0441\u044b \u0434\u043b\u044f \u0432\u0430\u0448\u0435\u0433\u043e \u0442\u0435\u043b\u0430. \u041f\u0440\u0438\u0447\u0438\u043d\u0430 \u0432 \u0442\u043e\u043c, \u0447\u0442\u043e \u043e\u043d \u0440\u0430\u0431\u043e\u0442\u0430\u0435\u0442 \u0431\u043e\u043b\u044c\u0448\u0435 \u043c\u044b\u0448\u0446, \u0447\u0435\u043c \u043b\u044e\u0431\u043e\u0435 \u0434\u0440\u0443\u0433\u043e\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435, \u0438 \u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u0443\u0435\u0442 \u0432\u0441\u0435 \u043e\u0441\u043d\u043e\u0432\u043d\u044b\u0435 \u0433\u0440\u0443\u043f\u043f\u044b \u043c\u044b\u0448\u0446. \u041e\u043d\u0438 \u043d\u0430\u0431\u0438\u0440\u0430\u044e\u0442 \u043e\u0433\u0440\u043e\u043c\u043d\u043e\u0435 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043c\u044b\u0448\u0446, \u0441\u043f\u043e\u0441\u043e\u0431\u0441\u0442\u0432\u0443\u044e\u0442 \u0441\u0442\u0440\u0435\u0441\u0441\u0443 \u0446\u0435\u043d\u0442\u0440\u0430\u043b\u044c\u043d\u043e\u0439 \u043d\u0435\u0440\u0432\u043d\u043e\u0439 \u0441\u0438\u0441\u0442\u0435\u043c\u044b \u0438, \u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u043e, \u0432\u044b\u0441\u0432\u043e\u0431\u043e\u0436\u0434\u0435\u043d\u0438\u044e \u0433\u043e\u0440\u043c\u043e\u043d\u043e\u0432, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043f\u043e\u043c\u043e\u0433\u0430\u044e\u0442 \u0432 \u0440\u043e\u0441\u0442\u0435 \u043c\u044b\u0448\u0446.<\/p> <p>\u041e\u0441\u043d\u043e\u0432\u043d\u043e\u0439 \u0433\u0440\u0443\u043f\u043f\u043e\u0439 \u043c\u044b\u0448\u0446, \u0441 \u043a\u043e\u0442\u043e\u0440\u044b\u043c\u0438 \u0440\u0430\u0431\u043e\u0442\u0430\u044e\u0442 \u0441\u0442\u0430\u043d\u043e\u0432\u044b\u0435 \u0442\u044f\u0433\u0438, \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f:<\/p> <ul class=\"wp-block-list\"><li>Hamstrings<\/li><li>Inner thigh<\/li><li>Gluteus Maximus<\/li><li>Back<\/li><li>Quads<\/li><li>Calves<\/li><\/ul> <p><strong>2) \u0423\u0442\u044f\u0436\u0435\u043b\u0435\u043d\u043d\u044b\u0435 \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u044f<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/qph.fs.quoracdn.net\/main-qimg-c216b739313ce92d7233042862ec4402\" alt=\"\"\/><\/figure> <p>\u041f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u044f, \u0432 \u0446\u0435\u043b\u043e\u043c, \u043f\u043e\u0442\u0440\u044f\u0441\u0430\u044e\u0449\u0438\u0435 \u0434\u043b\u044f \u043d\u0430\u0440\u0430\u0449\u0438\u0432\u0430\u043d\u0438\u044f \u043c\u0430\u0441\u0441\u044b, \u043d\u043e \u0435\u0441\u043b\u0438 \u0432\u044b \u0445\u043e\u0442\u0438\u0442\u0435 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u044c \u0441\u0432\u043e\u0438 \u043c\u044b\u0448\u0446\u044b, \u0432\u044b \u0437\u0430\u0445\u043e\u0442\u0438\u0442\u0435 \u0434\u043e\u0431\u0430\u0432\u0438\u0442\u044c \u0441\u043e\u043f\u0440\u043e\u0442\u0438\u0432\u043b\u0435\u043d\u0438\u044f. \u041e\u0434\u0438\u043d \u0438\u0437 \u043b\u0443\u0447\u0448\u0438\u0445 \u0441\u043f\u043e\u0441\u043e\u0431\u043e\u0432 \u0441\u0434\u0435\u043b\u0430\u0442\u044c \u044d\u0442\u043e &#8211; \u043f\u0440\u0438\u0441\u0442\u0435\u0433\u043d\u0443\u0442\u044c \u0440\u0435\u043c\u0435\u043d\u044c \u0434\u043b\u044f \u043f\u043e\u0433\u0440\u0443\u0436\u0435\u043d\u0438\u044f, \u0434\u043e\u0431\u0430\u0432\u0438\u0442\u044c \u043f\u043b\u0430\u0441\u0442\u0438\u043d\u0443 \u0438 \u043d\u0430\u0447\u0430\u0442\u044c \u0442\u044f\u043d\u0443\u0442\u044c.<\/p> <p>\u041e\u0441\u043d\u043e\u0432\u043d\u043e\u0439 \u0433\u0440\u0443\u043f\u043f\u043e\u0439 \u043c\u044b\u0448\u0446, \u0441 \u043a\u043e\u0442\u043e\u0440\u044b\u043c\u0438 \u0440\u0430\u0431\u043e\u0442\u0430\u044e\u0442 weighted Pull-ups, \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f:<\/p> <ul class=\"wp-block-list\"><li>Biceps<\/li><li>Forearms<\/li><li>Posterior Shoulder<\/li><li>Back<\/li><\/ul> <p><strong>3) \u0428\u0442\u0430\u043d\u0433\u0430 \u0438 \u0433\u0430\u043d\u0442\u0435\u043b\u0438<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/armsexercisesport.files.wordpress.com\/2020\/02\/standing-dumbbell-curl.jpg\" alt=\"\"\/><\/figure> <p>\u0421\u0430\u043c\u044b\u043c \u0431\u043e\u043b\u044c\u0448\u0438\u043c \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u043e\u043c \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u0448\u0442\u0430\u043d\u0433\u0438 \u0438 \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u043f\u043e\u0442\u0435\u043d\u0446\u0438\u0430\u043b, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u043e\u043d \u0438\u043c\u0435\u0435\u0442 \u0434\u043b\u044f \u0440\u043e\u0441\u0442\u0430 \u043c\u044b\u0448\u0446. \u042d\u0442\u043e \u043f\u043e\u0442\u043e\u043c\u0443, \u0447\u0442\u043e, \u043a\u043e\u0433\u0434\u0430 \u0432\u044b \u0434\u0435\u043b\u0430\u0435\u0442\u0435 \u0438\u0445, \u0432\u044b \u043d\u0430\u0446\u0435\u043b\u0438\u0432\u0430\u0435\u0442\u0435\u0441\u044c \u043d\u0430 \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u043d\u044b\u0435 \u043c\u044b\u0448\u0435\u0447\u043d\u044b\u0435 \u0432\u043e\u043b\u043e\u043a\u043d\u0430 \u0438 \u0440\u0430\u0441\u0449\u0435\u043f\u043b\u044f\u0435\u0442\u0435 \u0438\u0445. \u0412 \u0441\u0432\u043e\u044e \u043e\u0447\u0435\u0440\u0435\u0434\u044c, \u043e\u043d\u0438 \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u0430\u0432\u043b\u0438\u0432\u0430\u044e\u0442 \u0441\u0435\u0431\u044f \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u0441\u0438\u043d\u0442\u0435\u0437\u0430 \u0431\u0435\u043b\u043a\u0430, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u043f\u043e\u043c\u043e\u0433\u0430\u0435\u0442 \u0432 \u043d\u0430\u0440\u0430\u0449\u0438\u0432\u0430\u043d\u0438\u0438 \u043c\u044b\u0448\u0446.<\/p> <p>\u041e\u0441\u043d\u043e\u0432\u043d\u0430\u044f \u0433\u0440\u0443\u043f\u043f\u0430 \u043c\u044b\u0448\u0446, \u0441 \u043a\u043e\u0442\u043e\u0440\u044b\u043c\u0438 \u0440\u0430\u0431\u043e\u0442\u0430\u044e\u0442 \u0448\u0442\u0430\u043d\u0433\u0438 \u0438 \u0433\u0430\u043d\u0442\u0435\u043b\u0438:<\/p> <ul class=\"wp-block-list\"><li>Biceps<\/li><li>Shoulders<\/li><li>Forearms<\/li><\/ul> <p><strong>4) \u0412\u0437\u0432\u0435\u0448\u0435\u043d\u043d\u044b\u0435 \u043f\u043e\u0436\u0438\u043c\u0430\u043d\u0438\u044f \u043f\u043b\u0435\u0447\u0430\u043c\u0438<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/kingssleeve.com\/wp-content\/uploads\/2017\/06\/men-shoulder-workout-dumbbell-shrug.jpg\" alt=\"\"\/><\/figure> <p>\u0423\u0442\u044f\u0436\u0435\u043b\u0435\u043d\u043d\u044b\u0435 \u043f\u043e\u0436\u0438\u043c\u0430\u043d\u0438\u044f \u043f\u043b\u0435\u0447\u0430\u043c\u0438 \u043d\u0430 \u0441\u0430\u043c\u043e\u043c \u0434\u0435\u043b\u0435 \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u043e\u0434\u043d\u0438\u043c \u0438\u0437 \u043b\u0443\u0447\u0448\u0438\u0445 \u0441\u043f\u043e\u0441\u043e\u0431\u043e\u0432 \u043f\u043e\u0441\u0442\u0440\u043e\u0438\u0442\u044c \u043f\u043e\u0442\u0440\u044f\u0441\u0430\u044e\u0449\u0438\u0439 \u043d\u0430\u0431\u043e\u0440 \u043b\u043e\u0432\u0443\u0448\u0435\u043a, \u0438 \u043e\u043d\u0438 \u0443\u043b\u0443\u0447\u0448\u0430\u044e\u0442 \u043e\u0431\u0449\u0438\u0439 \u0432\u043d\u0435\u0448\u043d\u0438\u0439 \u0432\u0438\u0434 \u0432\u0430\u0448\u0435\u0439 \u0441\u043f\u0438\u043d\u044b, \u043e\u0434\u043d\u043e\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e \u043d\u0430\u0440\u0430\u0449\u0438\u0432\u0430\u044f \u043c\u044b\u0448\u0446\u044b. \u0412\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0435 \u0442\u044f\u0436\u0435\u043b\u044b\u0445 \u043f\u043e\u0436\u0438\u043c\u0430\u043d\u0438\u0439 \u043f\u043b\u0435\u0447\u0430\u043c\u0438 \u043f\u043e\u043c\u043e\u0436\u0435\u0442 \u0432\u044b\u0440\u0430\u0441\u0442\u0438\u0442\u044c \u0432\u0430\u0448\u0438 \u043b\u043e\u0432\u0443\u0448\u043a\u0438 \u0438 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u044c \u0432\u0430\u0448\u0435 \u0442\u0435\u043b\u043e\u0441\u043b\u043e\u0436\u0435\u043d\u0438\u0435.<\/p> <p>\u041e\u0441\u043d\u043e\u0432\u043d\u043e\u0439 \u0433\u0440\u0443\u043f\u043f\u043e\u0439 \u043c\u044b\u0448\u0446, \u0441 \u043a\u043e\u0442\u043e\u0440\u044b\u043c\u0438 \u0440\u0430\u0431\u043e\u0442\u0430\u044e\u0442 \u0432\u0437\u0432\u0435\u0448\u0435\u043d\u043d\u044b\u0435 \u043f\u043e\u0436\u0438\u043c\u0430\u043d\u0438\u044f \u043f\u043b\u0435\u0447\u0430\u043c\u0438, \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f:<\/p> <ul class=\"wp-block-list\"><li>Trapezius<\/li><li>Shoulders<\/li><li>Back<\/li><\/ul> <p><strong>5) \u0416\u0438\u043c \u043b\u0435\u0436\u0430<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn2.coachmag.co.uk\/sites\/coachmag\/files\/2017\/05\/bench-press_0.jpg\" alt=\"\"\/><\/figure> <p>\u0416\u0438\u043c \u043b\u0435\u0436\u0430 \u043f\u0440\u0430\u043a\u0442\u0438\u0447\u0435\u0441\u043a\u0438 \u043d\u0435 \u0438\u043c\u0435\u0435\u0442 \u0430\u043d\u0430\u043b\u043e\u0433\u043e\u0432 \u043f\u043e \u0441\u0432\u043e\u0435\u0439 \u0441\u043f\u043e\u0441\u043e\u0431\u043d\u043e\u0441\u0442\u0438 \u043d\u0430\u0446\u0435\u043b\u0438\u0432\u0430\u0442\u044c\u0441\u044f \u043d\u0430 \u043c\u044b\u0448\u0446\u044b \u0433\u0440\u0443\u0434\u0438 \u043f\u0440\u0438 \u0431\u043e\u043b\u044c\u0448\u0438\u0445 \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0430\u0445. \u0421\u0430\u043c\u043e\u0435 \u0431\u043e\u043b\u044c\u0448\u043e\u0435 \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u043e, \u043a\u043e\u0442\u043e\u0440\u043e\u0435 \u0432\u044b \u043f\u043e\u043b\u0443\u0447\u0438\u0442\u0435 \u043e\u0442 \u0436\u0438\u043c\u0430 \u043b\u0435\u0436\u0430, \u0437\u0430\u043a\u043b\u044e\u0447\u0430\u0435\u0442\u0441\u044f \u0432 \u0442\u043e\u043c, \u0447\u0442\u043e \u0432\u044b \u0440\u0435\u0437\u043a\u043e \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u0435 \u0441\u0438\u043b\u0443 \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0442\u0435\u043b\u0430. \u041f\u0440\u0438\u0447\u0438\u043d\u0430 \u0432 \u0442\u043e\u043c, \u0447\u0442\u043e \u0436\u0438\u043c \u043b\u0435\u0436\u0430 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0435\u0442 \u043d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u043e \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u044b\u0445 \u043c\u044b\u0448\u0446 \u0432 \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0442\u0435\u043b\u0430, \u0438 \u0447\u0435\u043c \u0431\u043e\u043b\u044c\u0448\u0435 \u0432\u0435\u0441\u0430 \u0432\u044b \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u0435\u0442\u0435, \u0442\u0435\u043c \u0431\u043e\u043b\u044c\u0448\u0435 \u044d\u0442\u0438 \u043c\u044b\u0448\u0446\u044b \u0431\u0443\u0434\u0443\u0442 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c\u0441\u044f, \u0442\u0435\u043c \u0441\u0430\u043c\u044b\u043c \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u044f \u0432\u0430\u0448 \u0440\u0430\u0437\u043c\u0435\u0440 \u0438 \u0441\u0438\u043b\u0443.<\/p> <p>\u041e\u0441\u043d\u043e\u0432\u043d\u043e\u0439 \u0433\u0440\u0443\u043f\u043f\u043e\u0439 \u043c\u044b\u0448\u0446, \u0441 \u043a\u043e\u0442\u043e\u0440\u044b\u043c\u0438 \u0440\u0430\u0431\u043e\u0442\u0430\u0435\u0442 \u0436\u0438\u043c \u043b\u0435\u0436\u0430:<\/p> <ul class=\"wp-block-list\"><li>Chest<\/li><li>Arm<\/li><li>Shoulder<\/li><li>Back<\/li><li>Triceps<\/li><\/ul> <p><strong>6) \u0420\u0430\u0437\u0433\u0438\u0431\u0430\u0442\u044c \u043d\u043e\u0433\u0438<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.burnthefatinnercircle.com\/members\/images\/1636.jpg\" alt=\"\"\/><\/figure> <p>\u0420\u0430\u0437\u0433\u0438\u0431\u0430\u043d\u0438\u0435 \u043d\u043e\u0433 \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u043a\u043b\u044e\u0447\u0435\u0432\u044b\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u043c \u0432 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0438 \u0441\u0432\u044f\u0437\u043e\u043a \u043d\u0430\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u0438\u043a\u0430 \u0438 \u0447\u0435\u0442\u044b\u0440\u0435\u0445\u0433\u043b\u0430\u0432\u043e\u0433\u043e \u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u044f \u043a\u043e\u043b\u0435\u043d\u0430. \u042d\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0444\u043e\u043a\u0443\u0441\u0438\u0440\u0443\u0435\u0442\u0441\u044f \u043d\u0430 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0438 \u043a\u0432\u0430\u0434\u0440\u043e\u0446\u0438\u043a\u043b\u0430 \u0432 \u043e\u0434\u0438\u043d\u043e\u0447\u043a\u0443 \u0438, \u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u043e, \u0443\u043a\u0440\u0435\u043f\u043b\u044f\u0435\u0442 \u043a\u043b\u044e\u0447\u0435\u0432\u044b\u0435 \u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u044f \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u043d\u044b\u0445 \u0441\u0443\u0441\u0442\u0430\u0432\u0430\u0445. \u0418\u043c\u0435\u0439\u0442\u0435 \u0432 \u0432\u0438\u0434\u0443, \u0447\u0442\u043e \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0432\u044b\u0431\u0440\u0430\u0442\u044c \u0432\u044b\u0441\u043e\u043a\u043e\u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435\u043d\u043d\u044b\u0439 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440 \u0434\u043b\u044f \u0440\u0430\u0437\u0433\u0438\u0431\u0430\u043d\u0438\u044f \u043d\u043e\u0433 \u0434\u043b\u044f \u0432\u0430\u0448\u0435\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438, \u0442\u0430\u043a \u043a\u0430\u043a \u043e\u043d \u043f\u043e\u043c\u043e\u0436\u0435\u0442 \u0441 \u0432\u0430\u0448\u0435\u0439 \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u044c\u044e \u0438 \u043e\u0441\u0430\u043d\u043a\u043e\u0439.<\/p> <p>\u041e\u0441\u043d\u043e\u0432\u043d\u043e\u0439 \u0433\u0440\u0443\u043f\u043f\u043e\u0439 \u043c\u044b\u0448\u0446, \u0441 \u043a\u043e\u0442\u043e\u0440\u044b\u043c\u0438 \u0440\u0430\u0431\u043e\u0442\u0430\u044e\u0442 \u0440\u0430\u0437\u0433\u0438\u0431\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u043d\u043e\u0433\u0438, \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f:<\/p> <ul class=\"wp-block-list\"><li>Vastus Lateralis<\/li><li>Quads<\/li><li>Vastus Medialis<\/li><\/ul> <p>\u041d\u0430\u0447\u043d\u0438\u0442\u0435 \u0441 \u043b\u0435\u0433\u043a\u0438\u0445 \u0432\u0435\u0441\u043e\u0432, \u0437\u0430 \u043a\u043e\u0442\u043e\u0440\u044b\u043c\u0438 \u0441\u043b\u0435\u0434\u0443\u044e\u0442 \u043c\u0438\u043d\u0438\u043c\u0430\u043b\u044c\u043d\u044b\u0435 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u0438 \u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u0439\u0442\u0435 \u0441 \u0442\u0435\u0447\u0435\u043d\u0438\u0435\u043c \u0432\u0440\u0435\u043c\u0435\u043d\u0438. \u0421\u043b\u0435\u0434\u0443\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0435 \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u043d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u0438\u0445 \u043c\u0435\u0441\u044f\u0446\u0435\u0432, \u0432\u044b \u0434\u043e\u043b\u0436\u043d\u044b \u043d\u0430\u0447\u0430\u0442\u044c \u0432\u0438\u0434\u0435\u0442\u044c \u043e\u0442\u043b\u0438\u0447\u043d\u044b\u0435 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u044b.<\/p> ","protected":false},"excerpt":{"rendered":"<p>\u0415\u0441\u043b\u0438 \u043a\u043e\u0433\u0434\u0430-\u043d\u0438\u0431\u0443\u0434\u044c \u0435\u0441\u0442\u044c \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0438 \u043d\u0430\u0431\u043e\u0440\u0430 \u043c\u044b\u0448\u0446, \u0437\u0438\u043c\u0430 &#8211; \u044d\u0442\u043e \u0441\u0435\u0437\u043e\u043d, \u0447\u0442\u043e\u0431\u044b \u0441\u0434\u0435\u043b\u0430\u0442\u044c \u044d\u0442\u043e. \u0417\u0438\u043c\u043d\u0438\u0435 \u043c\u0435\u0441\u044f\u0446\u044b \u0434\u0430\u044e\u0442 \u0432\u0430\u043c [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6974,"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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