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\u0648\u0641\u0642\u0637 \u0644\u0623\u0646\u0647\u0627 \u0645\u0645\u062a\u0639\u0629 \u0644\u0627 \u062a\u0639\u0646\u064a \u0623\u0646\u0643 \u0644\u0646 \u062a\u0639\u0645\u0644 \u0628\u062c\u062f \u0623\u0648 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u062a\u0623\u062b\u064a\u0631 \u062a\u062f\u0631\u064a\u0628 \u0631\u0627\u0626\u0639 \u0645\u0646\u0647\u0627. \u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0630\u0648 \u0642\u064a\u0645\u0629 \u062c\u0648\u0647\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u062d\u0627\u0644\u064a \u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0641\u0647\u0648 \u0623\u0643\u062b\u0631 \u0627\u0633\u062a\u062f\u0627\u0645\u0629.<\/p>\n
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\u0627\u0646\u0637\u0644\u0642 \u0641\u064a \u0645\u063a\u0627\u0645\u0631\u0627\u062a<\/h2>\n
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\u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0627\u0644\u0645\u0634\u064a \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a \u0641\u0642\u0637 \u060c \u0642\u0645 \u0628\u0631\u062d\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631 \u0644\u0645\u062f\u0629 \u064a\u0648\u0645 \u0623\u0648 \u064a\u0648\u0645\u064a\u0646. \u0627\u062d\u0645\u0644 \u0645\u062a\u0639\u0644\u0642\u0627\u062a\u0643 \u0644\u0623\u0639\u0644\u0649 \u0648\u0623\u0633\u0641\u0644 \u0627\u0644\u062c\u0628\u0627\u0644 \u060c \u0641\u0648\u0642 \u0627\u0644\u0635\u062e\u0648\u0631 \u060c \u0639\u0628\u0631 \u0627\u0644\u0645\u0631\u0648\u062c \u0648\u0639\u0628\u0631 \u0627\u0644\u0623\u0646\u0647\u0627\u0631. \u0633\u062a\u0633\u062c\u0644 \u062e\u0637\u0648\u0627\u062a \u0623\u0643\u062b\u0631 \u0628\u0643\u062b\u064a\u0631 \u0645\u0646 \u0623\u064a \u0648\u0642\u062a \u0645\u0636\u0649 \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a \u0628\u064a\u0646\u0645\u0627 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u062a\u062c\u0631\u0628\u0629 \u062d\u0633\u064a\u0629 \u0644\u0627 \u062a\u0635\u062f\u0642.<\/p>\n
\u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0631\u0627\u0626\u0639\u0629. \u0623\u0633\u062a\u062e\u062f\u0645\u0647 \u0628\u0646\u0641\u0633\u064a \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0642\u062a \u060c \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0627\u0644\u0645\u0648\u0633\u0645. \u0644\u0643\u0646 \u0627\u0644\u0646\u0642\u0637\u0629 \u0627\u0644\u0645\u0647\u0645\u0629 \u0647\u064a \u0623\u0646 \u062a\u0623\u062e\u0630 \u062a\u062f\u0631\u064a\u0628\u0627\u062a\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0648 \u064a\u0633\u062a\u062e\u062f\u0645<\/em> \u0644\u063a\u0632\u0648 \u0627\u0644\u0639\u0627\u0644\u0645 \u0648\u0627\u0644\u0630\u0647\u0627\u0628 \u0641\u064a \u0645\u063a\u0627\u0645\u0631\u0627\u062a.<\/p>\n\u0643\u0646 \u0641\u0639\u0627\u0644\u0627\u064b<\/h2>\n
\u0644\u0646 \u0623\u062e\u0628\u0631\u0643 \u0645\u0627 \u0647\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062d\u062f\u062f\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627. Deadlifts \u060c \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u060c \u0627\u0644\u0633\u062d\u0628 \u060c \u0627\u0644\u0636\u063a\u0637 \u060c \u0627\u0644\u0636\u063a\u0637 \u060c \u0627\u0644\u0635\u0641\u0648\u0641 \u060c \u0627\u0644\u062a\u0623\u0631\u062c\u062d \u060c \u0631\u0641\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636\u0627\u062a \u060c \u0627\u0644\u0637\u0639\u0646\u0627\u062a \u060c \u0635\u0639\u0648\u062f \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u060c \u0636\u063a\u0637\u0627\u062a \u0627\u0644\u0648\u0631\u0643 … \u0643\u0644\u0647\u0627 \u062e\u064a\u0627\u0631\u0627\u062a \u0631\u0627\u0626\u0639\u0629. \u0623\u0646\u062a \u062a\u0639\u0631\u0641 \u0645\u0627\u0630\u0627 \u062a\u062d\u0628 \u0623\u0646 \u062a\u0641\u0639\u0644. \u0633\u0623\u062e\u0628\u0631\u0643 \u0623\u0646 \u062a\u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0623\u0643\u062b\u0631 \u062d\u062f\u0633\u064a\u0629 \u0648 “\u062d\u0633\u0627\u0633” \u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u062f\u0631\u0628. \u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0635\u064a\u0641: \u0645\u0648\u0633\u0645 \u0627\u0644\u062d\u062f\u0633 \u0648\u0627\u0644\u0634\u0639\u0648\u0631 \u0648\u0627\u0644\u0639\u0641\u0648\u064a\u0629. \u0639\u0632\u0632 \u062a\u0644\u0643 \u0627\u0644\u0631\u0648\u062d \u0627\u0644\u0635\u064a\u0641\u064a\u0629 \u0645\u0639 \u0645\u062e\u0637\u0637\u0627\u062a \u0627\u0644\u0645\u0646\u062f\u0648\u0628\u064a\u0646 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643.<\/p>\n
\u0647\u0630\u0627 \u0645\u0627 \u0623\u0639\u0646\u064a\u0647.<\/p>\n
\u0644\u0646\u0641\u062a\u0631\u0636 \u0623\u0646\u0643 \u062a\u0645\u0627\u0631\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0648\u0623\u0631\u062c\u0648\u062d\u0629 \u0627\u0644\u062c\u0631\u0633 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u062d\u0628 \u0648\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621. \u0623\u0648 \u0627\u0644\u063a\u0637\u0633 \u060c \u0648\u0627\u0644\u0635\u0641\u0648\u0641 \u060c \u0648\u0627\u0644\u0637\u0639\u0646\u0627\u062a. \u062f\u0641\u0639 \u060c \u0633\u062d\u0628 \u060c \u0635\u0641 \u060c \u0648\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u0629.
\u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0636\u0631\u0628 \u0639\u062f\u062f \u0645\u0639\u064a\u0646 \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u060c \u0642\u0645 \u0628\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0623\u0648\u0644 (\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637) \u062d\u062a\u0649 \u062a\u062e\u062c\u0644 \u0645\u0646 \u0627\u0644\u0641\u0634\u0644. 2-3 \u0645\u0645\u062b\u0644\u064a\u0646 \u062a\u0631\u0643\u0648\u0627 \u0641\u064a \u0627\u0644\u062e\u0632\u0627\u0646.<\/p>\n
\u0627\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 (\u064a\u062a\u0623\u0631\u062c\u062d kettlebell) \u0648\u0627\u0641\u0639\u0644 \u0627\u0644\u0634\u064a\u0621 \u0646\u0641\u0633\u0647. \u0627\u0634\u0639\u0631 \u0628\u0627\u0644\u062d\u0631\u0642 \u0627\u0644\u0639\u0645\u064a\u0642 \u0644\u0643\u0646 \u0627\u062d\u062a\u0641\u0638 \u0628\u0628\u0639\u0636 \u0627\u0644\u0645\u0645\u062b\u0644\u064a\u0646 \u0641\u064a \u0627\u0644\u062d\u0648\u0636. \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u062c\u0627\u0647\u0632\u064b\u0627 \u060c \u0639\u062f \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0623\u0648\u0644 \u0648\u0627\u0641\u0639\u0644 \u0627\u0644\u0634\u064a\u0621 \u0646\u0641\u0633\u0647. \u062b\u0645 \u0627\u0641\u0639\u0644 \u0627\u0644\u0634\u064a\u0621 \u0646\u0641\u0633\u0647 \u0641\u064a \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/p>\n
\u0639\u0646\u062f\u0645\u0627 \u062a\u0636\u063a\u0637 \u0639\u0644\u0649 3-4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u060c \u0627\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u064a\u0646 \u0627\u0644\u062a\u0627\u0644\u064a\u064a\u0646 \u0648\u0643\u0631\u0631 \u0627\u0644\u0639\u0645\u0644\u064a\u0629.<\/p>\n
\u0623\u0646\u062a \u062a\u062a\u0639\u0644\u0645 \u0643\u064a\u0641 \u062a\u0634\u0639\u0631 \u0639\u0646\u062f\u0645\u0627 \u062a\u0642\u062a\u0631\u0628 \u0645\u0646 \u0627\u0644\u062d\u062f \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0625\u0646\u0643 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0644\u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u0644\u0643\u0646\u0643 \u062a\u0642\u0648\u0645 \u0623\u064a\u0636\u064b\u0627 \u0628\u062a\u062f\u0631\u064a\u0628 \u062d\u062f\u0633\u0643. \u0647\u0630\u0627 \u0627\u0644\u0635\u064a\u0641.<\/p>\n
\u0627\u062d\u062a\u0636\u0627\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631<\/h2>\n
\u0627\u0644\u0635\u064a\u0641 \u060c \u0645\u0639 \u0643\u0644 \u0645\u0628\u0627\u0647\u062c\u0647\u0627 \u060c \u064a\u062c\u0644\u0628 \u0645\u0639\u0647 \u062d\u0631\u0627\u0631\u0629 \u0634\u062f\u064a\u062f\u0629. \u0648\u0644\u0643\u0646 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u062a\u0631\u0643\u0647\u0627 \u062a\u0639\u064a\u0642\u0643 \u060c \u062f\u0639\u0647\u0627 \u062a\u063a\u0630\u064a\u0643. \u0627\u062d\u062a\u0636\u0646 \u0627\u0644\u062f\u0641\u0621 \u0648\u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u0627\u0644\u0639\u0631\u0642. \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0630\u0631\u0629 \u060c \u0642\u0630\u0631\u0629 \u060c \u0645\u062a\u0631\u0628\u0629 \u060c \u0645\u0648\u062d\u0644\u0629. \u0627\u0644\u0635\u064a\u0641 \u0647\u0648 \u0641\u0631\u0635\u062a\u0643 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u062a\u062d\u0645\u0644 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0639\u0627\u0645\u0629.<\/p>\n
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