????N�?�?�???�????N? ???�N? ????N�N????�????N? ???????�

?�?�??N??�N?N�???? ??N�?????�??N??�??N�?� N???N�?�?�???�????N? ???�N? ????N�N????�????N? ???????� ??????N?N� ?�N�N�N? ????N�N?N�N? ???� ???�???�?� N?N�N�?�??N�??????N�, N�?�??, N????�?�?�??, ??N�N?????????N�?� N�N�?�????N�???????? ?? N�??N�???�N?-???�N??�?�. ?� N�?�?�?�N?????N?N�??

0
89
фитнес дома для начинающих
  • ?�?�??N?N�???� ?????�?�???? ???�?�N????�N�?????�N�N? ??????N�N??�????N�?? N�?�N?N�???? ???�?�??N�????. ????N�????N�??, ??N�N�?�N�?�?�N???N�?� ?????????�N?N�?????? ???�???�?� N?N�N�?�??N�??????N�, N�?�?? ?�N�N?N�N�?�N? N�????N??�?�. ?�?�??, ???�?�??N??????�??, ?�N?N�???�?????�, ?? ???????�????N�???�N? ???????�. ??N�?�????N�???????? A�???� ??N�???�?�?�????N�?� ?�????N� ?? ???�???�N?N�????, ???? ?????????? ?? ???�??N?A� N�N??�?�, N�?�?? N????�?????�N? N??? N?N�?�?????�??, ???? N????�N�?�???????? ???�??N�N??�?????? 3 N�?�?�?� ?? ???�???�?�NZ. ?? ???�???�??????N�?� ??N�?�??N�??????, N???N?N�??N?N�???� ???� ?????�N??�?�???�?�N�???? ??N?N?????N� ???�N�N�???????? ?? ??????N�????-??N�????N�???? ??N�??????N�N�???�NZN� ????N�N�?? ?�NZ?�???? ?�?�N�N??????�;
  • N�N�?�????N�???????� ?????�?�???� ???�?�N????�N�?????�N�N? N�?�?? ???�?�N�???�?�?????� N?N?????N�?�?????� ???�N�?�?�???�???�???�, N�?? ?�N?N�N? N????�?�??N�?�?????� N�?�N?N�?????� ???�?�??N�???? ?? N???N?N�??N??????? ????????N?. ???�N????� ???�???�N?N�???? 2 N�?????� N�?�????N� ?�?�??N?N�???? a�� ???�?�N?N???N�?�N??????� N????�????N�?� N? ??N�N?????N�?�????N?????, ?? ????N�?�N�???�?�N??????� ???�N�?????? ?�NZ?�???�. ?� ??N�N??????? N???N�N??�?�, ?�NZ?�???� a�� ??N� N�?�N�?�???????�????N? 1 ??????N?N�???????? N???N�????N�?� N? 2 ??????N?N�?�???? N�N�N?N?N�N�, ???? ??N�N�?�?????? ?????�N?N�?� N? ?�N??�?�?????? ?�?�??N� ???�?? ??N�N????????? ?�???�?�???�???? ?�??????-??N�????N�?�????, ?? N�N�?�????N�???????? N? ???�??N�?�?�N????? ???? ??N�???�???�?�????NZ NTC. ??NZ???� ?�?� ??N�????N???N�N?N? ?? ??????N??�N?N�??N�?? ??N�???� ????N�?�?????? N�??N�???�N? a�� ?�N?N�?�N?N�???�????N�?? N????�?�?? N????�????N�N� N???N�?�?�???�?????? ?? ???????�?�??????, N�?�?�???????�NZN�??N� N????�????N?NZ ??N�????N??�??????N?N�N?. ?�N?N�?�N?N�???�??????, ?�???�N?N????? ???�N�?�?�???�??N�?�N??????? N?N�N�?�??N�???? ???�?�?�???�NZN� ????N�?�??N???????N�?� ?�?�??N?N�??N?, ???? ????????N�??N? N???????N?N�N?N? ?�NZ?�N�?�. ?� ???�N�??N�?? ?????? N�?�??N??�N?N�??N�N� N�N�?�????N�???????? ??N�???�?????�?? ????N�N�?? ??N??�?????� N�?�?�??N�?�?�N� A�?�?� ???�N?A�.

??N?N�????N? ???� N?N�??????, ?????�???? ?�?�?????? ??N�N?N?????N�N?, N�?�?? ?????????�N????? ?�?�N??????�?�?�???? ?�?�???????�N�N?N?N? ???�N? ????N�N????�????N? ???????�. ?�N??� N�N�?�????N�???????? N? ??????N�?????�??N�?�?�N????�????, ??N????????�????N�?� ???� ??????N�??N�?�?????? ???????????? ???�???�??N�N?NZN�?�???? N???N�?�?�???�????N? A�??N�?�??N? ?????????? N�?�?�A�, ??N??� N�N????�????N�?� ??N�?�??N�??????, ??N�?�??N?N�?�???�N?NZN�???� N????�???? N�N??�-N�?? ?�??N�?????� ???????????�?????� ???????? ???�?? N?N?N?, ??N??� ?????????�N?N�?????? ?? N?N�???�?� N??????�N�N??????? ?�?�N�N???????, ??N??� ???�N�N�?�????N? N�N??�?�N�N????�. N?N�N�?�???�????N? N? N�N�?�???�?�?�N�?�???? N�?????� ?�?�?? ???�N?N�?�N� ?? ???�?? ?s?�N�??N? ???�N?N�N�?�??N�??????N�.

???� N?N�???? ?????�???? ?�N�?�?? ?�N� ?? ?�?�??????N�??N�N?, ?�N??�?? ?�N� ??N??� ?�NZ???? ?�N�?�?? ?????????�???????? ?�????N�????N�, ??N�?�??N�?�N????? N�???�??N�?�N????? ??????????N�?????�?�??N� ?? ?�?�???�?�N????? ???�N�N�?�?�?? ?�N� N�?�N�?�???????�N�N? ???�??N? ?�?�???� N? ?????�?? ?????????????�????N? N�N??�?�?�???? N?N�?�??????. ?? ???�, ?????? ???�???�???�?�?????? ?�N� ???�?�?�?????????�??N?N? N?N�???????�???? ?? N�?????????? ????N?N�????????, ??N�?�N�?�N?N�???�?�?? ?�N� ???????�?? ?? ?????�N??�N? ?�???????????? N????�??N???a�� ???? N�?�?? ??N�??N?N�?? ???� ?�N�???�?�N�.

?� N?N�???? N�?�N?N�?? N?N�?�N�N??? N�?�N�N? ?????????�N� ??N�?? ?????�????N?N�N?NZ ???�N�N�?�????N�?????�????N�N� ????????N�??????, ????N�??N�N�?� ????N�?�?? ?? ?????????????� ???� ?�?�???????�?�??N?N?. ?? N�?�???????? N�?�?�?????�???� ?�N?N�N? N?N?N�?�N?N�???�???????� ??N�?�????N?N�?�N?N�???? a�� N�N�?? ?�N� ???? ???? ???�?�?�?� A�???� N�???�??N??�N?N�N?N�????????A� ????N�N�?? ??N??� ??N�?????�N??�N� ?�??N? ?????�N??�N?.

1 ???�N?N?N� N�N�?�????N�???????? a�� ?�?�??N?N�??N? N�?�N�?�?� ???�??N?, ??N�?????�??N?N�N? ?�NZ?�???� ???�N�?????? ?? ?�NZ?�???? ????N?N�N????????? N�N�?�???�?�?�N�?�, ???�?? ?�NZ?�N?NZ ?�N?N�???�??N?NZ N�N�?�????N�??????N? ?????�?????? ????N�?�??N?????????N?N�?? ?????? ???????�??, N�?�??, N�N�???�N� ?? ???�N�?�?? N?N??????� ???�?�N�?�?�??N?N? 200 ??????N?N� N�??N?N�???? N�???�??N�?�N??????? ?�??N�????????N?N�?? ?? ???�???�?�NZ. ?� ?????? ??N�??N�N�?�, N????�N?N�???�??????, ??????N�N??�?????�N? ?�N�N�?????�N? ?�??N�????????N?N�N?, ???? ???????�???????? N?????N�N�?�;

2-3 ???�N?N?N�N� a�� ?�?�??N?N�??N? 5 ?????�?? ?? ???�???�?�NZ. ?zN?N�?�???�N??�?? 2 ???�??????N�?� ???�N�??????N�N�?�????N�????????, ?? ?????�?�???�N??�?? 3 ?�?�??N?N�??N? ?�NZ?�???? ?????????�N?N�???????? ?�?�?� ??N�N?????N�?�??????, ?�N?N�N??� ??N??�???? ?????�?�N�?�N?. ??N�?�??N�?�?�?? N�?� ???????�?????????�?�??N?N�, ????N�??N�N�?� ?�?�???�??N?N�??N?NZN� ??N??� N�?�?�??;

4-6 ???�N?N?N�N� a�� ?????�N?N�?? ?????????�N?N�?????? ?�?�N�?�?? ?????????�?�??N? N???N�?�?�???�?????? N? ???�??N�?�?�N????? ???�N? ????N�N????�????N?. ?�???�?? ?�NZ?�N?NZ ????N�?�N�???�?�N???N?NZ N�N�?�????N�??????N? N? ???�??N�?�?�N????? ???�N? ????N�N????�????N? (?�?�???�?�???�?? ???�?????�N?, ?????s, ??25), ??N�?�?????�N�??N�?�?�N????? ??????N�???�???? ???�N?N�?�?�?? ???????�??, 2 A�???�??????N�N� N�??????N�N�A� ???�N�?????? ??N?N�?�???�N??�??;

7-12 ???�N?N?N�N� a�� ???�N�?�N�???????? ?? ?�???�?�?� ??N�??????????N?N�N�?? ???�N�N???N??? ??N�????N�?�????. ?�?�N�?�?? ??N�N???????N?NZ ???�?? ????N�?�N�???�?�N???N?NZ N�N�?�????N�??????N? N? ???�??N�?�?�N????? ???� ??N??� N�?�?�?? 3 N�?�?�?� ?? ???�???�?�NZ, ?????�?�???�N??�?? ?? ???�?? ????N�??N�??N?NZ ????N�?�N�???�?�N???N?NZ ???�N�??????N�N�?�????N�??????N? ????N??�?�, ?? ?? N??????�??????N�?� ?????? N�???�?� ???�?�?�?�?? ????N�?�N�???�?�N�, ???? ???� ??N????????� ?�?�???� ?? N�????N??�N�, ???�??N�?????�N�.

  • ?�?�N�?�?? N�??, ?????� ??N�?????�??N?NZN�N?N? ??N�??N??�???�????N?, ??N�???�??N�, ??N�?�?????�????N? ??N� ?????�?�, ?? N�N????? ?? ???�???�?????�, ?� N�?�???�?� ????N�?�????N�?�???? ???�?? ?? A�N???N??�???�A� N? N???N�?�?�???�????N????? ?????? ?�????N� ???� ???�?�N�??, N??????�?�????N? ???� ?�??N�?�??N? ?? N�?�?�?????�?�????N? N�N??? ???�-?�?� ?????�????N� ???� N�N�??N�?�??N?. ???� ???�?�??N?NZ ??N�N?????N? ??N�N?N� ?????�?�???? ?�N�N�N? ???�???? 1-2 N???N�?�?�???�????N?;
  • ???� ?�?�N�?�?? N�??, N�N�?? ?????�NZN�?�?�N� ?? N??�?�N? ???????? N????�??N???N�?� ???�N�?? ?�?�?�?�, N???N�N?N�?????�????N? ?? N???N�?�?�???�????N? ???�N? N�N??? N? ??????N�?????�??N�?�?�N?????. ??N????�NZN�?�?????� N???N?N�?�???�N??�N� ?????�?�N�?�N? ???�N? ???�N�??N�N� ???�N?N?N�?�?? ?�?�??N?N�????.

?z??N?N�N? ?�?�, ??N?N�??????N�?� ???� N??????�?? N???N�N??�N�????. ?�N??�?? ?�?????�N�?� N? N???N??�??N?????, ?�???�?? ?? ???????????????�N�N�??N�?????? ???????�, ???�N�??N?N�????, ???�?? ??N�?????�N�N?N? ??N�???�?�?�N�N?N?N? ??N� ???�N??�?�N�N� ??N�??N�N�???????�?????? ?? N�?�??N�?�???�?�N??????? ?�N?N�???�??????. ?� N?N�???? N??�N?N�?�?� ?�N?N�N??� ??N�?????�N�?�N?N�?? ?�?�N?N?N?????N�?? ???�N�??????N�N�?�???�?�?�N� a�� ???�N�?�N�N? ?????�???? N? ????????-N?N�?�?????�N�?�, ?� ?�?�N�?�?? ?????????�????????N�N? ???� N??�?�????N�??N�?�N???N?NZ ???�N?????N?.

?� ?�NZ?�???? N??�N?N�?�?�, ???�?�?� ?�N??�?? ??N� N????�N�?�?�??N?N? ?�?�??N?N�N?N?N? N�????N??�???? ?? ?�?�?????? ?? ?�?�???�?�??N??�?? ???�N�???�, A�???�N? N?N�N�?�N�????????A� N? ???�N? ?????�?�?�?? ?�N�N�N? ???????�N??????? ???�N�???�??N� ?�?�??N?N�????. ??N�?�N?N�?�????N�?� ???�?�?�???�N�?�?�?? N?N????????�???�N?N�???? ?? ?�???�?????�N�??N�N� N???N??�???�?? ??????N?N� ?????�N??�?????�N�N?N?N? ?�NZ?�N�???? ???????�??N�N�?�????N�???????�???? ???�N? ????N�N????�????N?.

?�N??� ??N�??N?N�?? a�� ??N�?�?????�?????�, N�N????� ???�??N�?�?�?�?? ?? ???�???�?????�, ??N�??N??�???�?????�, ??N�???�??, ?? ???�?�?????� ?? ???????? ???�??N?, ?? ??????N�N????????�?????�, ?�???? ???�??N�?�?�?�?? N?N�??N?, N�N???N�??N????�N? N?N�?�???????�N? N�N????�, ?? ???????�N�N???N?N�?�???�??N? ???� ?????�N?, ?� N�?�???�?� ??N�?????�???�?????� ?????�?�???�?? ?? ?�??????N�N? ?? ????N??� ???? ??N�??N�????. ?�N??� ??N?N�?�?�N??????� a�� ????N�????, N�?�?? N????�?�?�N�N?.

???�??, ??N�?? ???�???�N�?�?�N????? ??N�?�??N�?�?�N� ???????�????N�????N�?�????N� ???� ????N�?�N�???�N�?� ?????�???? ??N??�-N�?�???? ????N??????�N�?????�N�N? ??N?????N�N? ???�?�??N�??N�?� ???�??N�?�?�??, ?? ??N�?????�??N?N�N?, N�??N�N? ?�N�, N???N�?�?�???�????N? ???� N???????N? ?? ???????? N? ??N�N??????? ???�N?????, ???�?�?�?�?? N�?�?? ???????�?�????N? ???� N�N?????, ???�??N�?????�N�. ?� ?�NZ?�???? N??�N?N�?�?�, ??N� ?????�?�??N� ??N???N�N�N�???�N�N? N?????N�??N�?????�?�?????�.

?� ???�N�??N�?� 3-4 ???�N?N?N�?� ?????�???? ??N�??????????N�N? N�N�?�????N�??????N? ???� N? ???�??N�?�?�N?????, ?� N? N?N????�?????�N�???? ?? N�N?N�??????????, ???? N?N�?? ????N�??N? ???�N? N�?�N�, ??N�?? ????N?N�?�N�??N�???? N????�N????? A�N�?�N?N�N�?�????N�?????�??A�.

???�?? ?�?�, ??N�?? ?????�??N�?�N�?�?�N�N?N? ????N??�?� ???�N�?�N�N�???�, N�?�???????�????N??�N�N?N? ???�NS?�??N�???????�N? ??N�?�?????� N????�N?N�???�????N�N� ?????�?????�????N?N�?�??. ?s?�N�??????N�N�?�????N�?????�??????N?N�N? ??N�, N?????N�?�?� ??N??�????, N??�?� ????N�?�N�N??�??, ?�N??�??, ???????�N�????, ???� N�N�N?????N�?�N?N? ???�?�????N?N�N??�N�????, ????N�????N? ?? ???�?�???� ??N�????N??�??????N?N�?? ?????�???? ???�N�?�N�N? N? N�???? ?�?� N??�?????? N�????N??�N� ?? ?�N?N�???�??????, N�N�?? ?? ????????N�???�??. ?? ????N� N? N????�????N�???? ??N??� ????N�???????�?�N?????. ???�, ??N�?? ?�?�???????�?�N?N? ?? N�N�?�???�?�?�N�?????? ?�?�?�?� ?? N????�NZN� ???�?�?�N�N? ?�?�?�N? ?????�?�??N� ???�N�?�N�N? N? ?�?�??N?N�???? N? ????N?N�?�N�??N�???? N�N??�?�?�N�???? ???�??N�?�?�N?????. A�?�?�?�?�??N�N�A� N? ??N�N?????????N�N� N�N�?�????N�????????, ???�?? ??N�?�?????�?? a�� N? N�?????? ?�?�, N? N�?�???? ?? ???�N�N�??N�?� ????????N�????. ?� ?�NZ?�???? N??�N?N�?�?�, ??N�????N?N??? 1 ???�N?N?N�?� ?�N?N�???�??????, ?? 3-4 ???�N?N?N�?�?? N????�???????? N�?�?�??N�N� ?????�?????�N??�N� ???�N�?�N�N? N? N�N�?�????N�???????? ???�N? ????????N�???�.

??N�?�????N�N?N?N?N? ???????�, ???�???�N�?????????? ???�N?N�??N�N?N?N? N??�N?N??�N�N? N??????� N�?�?�??. ?�N??�?? ??N� ????N�N??? ????N�N???N?N�???????�?�?? N�?�?�??N?NZ ?�???�N? ?? ??N�N?N�?�, ???�?? N?N?N?N�?�???�, N??�?�??N??�N� ??N�?�??N�?�N�??N�N? N???N�?�?�???�?????� ?? ???�?? ?????�???? N?????N�?�?� ???�N�?�N�??N�N?N?N? ?? N�N�?�?????�N�???�????N?. ?�N??�?? ??N� N�N???N?N�??N??�N�?�, N�N�?? ?????? ???�??N�N??�?????? ??N�N??�??N�N?N? ?????�?????�, ??N�?????�N�N?N? N�?�N??�N�N? N�N�??-N�?? N? ????N�?�?????�??, N?????N�?�?� ??N??�????, ??N� N??�??N??????? ???�?�?? ?�????N�?�. ?� ?�NZ?�???? N??�N?N�?�?�, N�N�?�????N�?????�N�N?N?N? ???????� ??????N?N� N�???�N????? N�?�?�?�N?N?N�N�?�???�?�????N�?� ?? ????N?N�?????�??????N�?????�????N�?� ?�NZ???? ???�??a�� N????�?�???�NZN�???�N?N? ???�N�N?N�N�, N?????N????�??N�?� N�?�?�N�N?N???N�N? ?�NZ?�N�?� ??N�?�????N�N� ???� ??N?N�?? ?? ???�N�N�?�.

Ваш коментарий очень важен для нас