{"id":9041,"date":"2024-11-19T17:21:50","date_gmt":"2024-11-19T17:21:50","guid":{"rendered":"https:\/\/www.hsefitness.com\/?p=9041"},"modified":"2025-03-29T08:58:59","modified_gmt":"2025-03-29T08:58:59","slug":"%d0%ba%d0%b0%d0%ba%d0%b8%d0%b5-%d1%82%d1%80%d0%b5%d0%bd%d0%b0%d0%b6%d0%b5%d1%80%d1%8b-%d0%b4%d0%bb%d1%8f-%d1%82%d1%80%d0%b8%d1%86%d0%b5%d0%bf%d1%81%d0%be%d0%b2-%d0%bb%d1%83%d1%87%d1%88%d0%b5-%d0%b2","status":"publish","type":"post","link":"https:\/\/www.hsefitness.com\/ru\/%d0%ba%d0%b0%d0%ba%d0%b8%d0%b5-%d1%82%d1%80%d0%b5%d0%bd%d0%b0%d0%b6%d0%b5%d1%80%d1%8b-%d0%b4%d0%bb%d1%8f-%d1%82%d1%80%d0%b8%d1%86%d0%b5%d0%bf%d1%81%d0%be%d0%b2-%d0%bb%d1%83%d1%87%d1%88%d0%b5-%d0%b2\/","title":{"rendered":"\u041a\u0430\u043a\u0438\u0435 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u044b \u0434\u043b\u044f \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u043e\u0432 \u043b\u0443\u0447\u0448\u0435 \u0432\u0441\u0435\u0433\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0442 \u0434\u043b\u044f \u043d\u0430\u0440\u0430\u0449\u0438\u0432\u0430\u043d\u0438\u044f \u043c\u044b\u0448\u0446\uff1f"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-sizes-top:0px;--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-top:0px;--awb-margin-top:0%;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-padding-top:0%;--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1 fusion-animated\" style=\"--awb-margin-top:0px;\" data-animationtype=\"fadeInLeft\" data-animationduration=\"0.3\" data-animationoffset=\"top-into-view\"><h2><span style=\"font-size: 24pt; color: #99cc00;\">\u041a\u0430\u043a\u0438\u0435 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u044b \u0434\u043b\u044f \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u043e\u0432 \u043b\u0443\u0447\u0448\u0435 \u0432\u0441\u0435\u0433\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0442 \u0434\u043b\u044f \u043d\u0430\u0440\u0430\u0449\u0438\u0432\u0430\u043d\u0438\u044f \u043c\u044b\u0448\u0446\uff1f<\/span><\/h2>\n<p>\u0415\u0441\u043b\u0438 \u0432\u044b \u0445\u043e\u0442\u0438\u0442\u0435 \u0438\u043c\u0435\u0442\u044c \u0441\u0438\u043b\u044c\u043d\u044b\u0435 \u0438 \u0432\u043f\u0435\u0447\u0430\u0442\u043b\u044f\u044e\u0449\u0438\u0435 \u0440\u0443\u043a\u0438, \u0432\u0430\u043c \u043d\u0443\u0436\u043d\u043e \u0440\u0430\u0431\u043e\u0442\u0430\u0442\u044c \u043a\u0430\u043a \u043d\u0430\u0434 \u0431\u0438\u0446\u0435\u043f\u0441\u0430\u043c\u0438, \u0442\u0430\u043a \u0438 \u043d\u0430\u0434 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u0430\u043c\u0438. \u0422\u0440\u0438\u0446\u0435\u043f\u0441\u044b \u0441\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u044e\u0442 \u0431\u043e\u043b\u044c\u0448\u0443\u044e \u0447\u0430\u0441\u0442\u044c \u0440\u0430\u0437\u043c\u0435\u0440\u0430 \u0440\u0443\u043a\u0438, \u043f\u043e\u044d\u0442\u043e\u043c\u0443 \u0438\u0445 \u043d\u0430\u0440\u0430\u0449\u0438\u0432\u0430\u043d\u0438\u0435 \u043f\u0440\u0438\u0434\u0430\u0441\u0442 \u0440\u0443\u043a\u0430\u043c \u0431\u043e\u043b\u0435\u0435 \u043a\u0440\u0443\u043f\u043d\u044b\u0439 \u0438 \u0441\u0438\u043b\u044c\u043d\u044b\u0439 \u0432\u0438\u0434. \u041d\u043e \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u044b - \u044d\u0442\u043e \u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e \u0432\u043d\u0435\u0448\u043d\u0438\u0439 \u0432\u0438\u0434, \u043e\u043d\u0438 \u0438\u0433\u0440\u0430\u044e\u0442 \u0432\u0430\u0436\u043d\u0443\u044e \u0440\u043e\u043b\u044c \u0432 \u0441\u0438\u043b\u0435 \u0438 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0438 \u0440\u0443\u043a.<\/p>\n<p>\u0412 \u044d\u0442\u043e\u0439 \u0441\u0442\u0430\u0442\u044c\u0435 \u043c\u044b \u0440\u0430\u0441\u0441\u043a\u0430\u0436\u0435\u043c \u043e 5 \u043b\u0443\u0447\u0448\u0438\u0445 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u0430\u0445 \u0434\u043b\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u0430 \u0438 \u043e \u043f\u0440\u043e\u0441\u0442\u043e\u043c \u043f\u043b\u0430\u043d\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u043f\u043e\u043c\u043e\u0436\u0435\u0442 \u0432\u0430\u043c \u0434\u043e\u0441\u0442\u0438\u0447\u044c \u0446\u0435\u043b\u0438 \u043f\u043e \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u044e \u0440\u0443\u043a.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">1. <a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bf%d1%80%d0%be%d0%b4%d1%83%d0%ba%d1%82\/%d0%b4%d0%be%d0%bc%d0%b0%d1%88%d0%bd%d0%b8%d0%b9-%d0%bc%d0%bd%d0%be%d0%b3%d0%be%d1%84%d1%83%d0%bd%d0%ba%d1%86%d0%b8%d0%be%d0%bd%d0%b0%d0%bb%d1%8c%d0%bd%d1%8b%d0%b9-%d1%82%d1%80%d0%b5%d0%bd%d0%b0%d0%b6-2\/\">\u041c\u0430\u0448\u0438\u043d\u0430 \u0421\u043c\u0438\u0442\u0430<\/a><\/span><\/h2>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">1\uff09<\/span>\u0412\u044b\u0433\u043e\u0434\u0430<\/span><\/h3>\n<p>\u041c\u0430\u0448\u0438\u043d\u0430 \u0421\u043c\u0438\u0442\u0430 - \u043e\u0442\u043b\u0438\u0447\u043d\u044b\u0439 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440 \u0434\u043b\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u043e\u0432, \u043e\u0441\u043e\u0431\u0435\u043d\u043d\u043e \u0434\u043b\u044f \u043d\u043e\u0432\u0438\u0447\u043a\u043e\u0432 \u0438 \u043b\u044e\u0431\u0438\u0442\u0435\u043b\u0435\u0439 \u0442\u044f\u0436\u0435\u043b\u043e\u0439 \u0430\u0442\u043b\u0435\u0442\u0438\u043a\u0438. \u0415\u0435 \u0444\u0438\u043a\u0441\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u0430\u044f \u0434\u043e\u0440\u043e\u0436\u043a\u0430 \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0432\u0430\u0435\u0442 \u0431\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u043e\u0441\u0442\u044c \u0438 \u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u043e\u0441\u0442\u044c, \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u044f \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0438\u0442\u044c\u0441\u044f \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0435. \u041e\u043d\u0430 \u0442\u0430\u043a\u0436\u0435 \u043e\u0442\u043b\u0438\u0447\u043d\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0434\u043b\u044f \u0442\u0430\u043a\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439, \u043a\u0430\u043a \u0443\u0437\u043a\u0438\u0439 \u0436\u0438\u043c, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0440\u0430\u0437\u0432\u0438\u0432\u0430\u044e\u0442 \u0432\u0430\u0448\u0438 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u044b. \u041a\u0440\u043e\u043c\u0435 \u0442\u043e\u0433\u043e, \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440 \u0421\u043c\u0438\u0442\u0430 \u043e\u0442\u043b\u0438\u0447\u0430\u0435\u0442\u0441\u044f \u0443\u043d\u0438\u0432\u0435\u0440\u0441\u0430\u043b\u044c\u043d\u043e\u0441\u0442\u044c\u044e \u0438 \u043a\u043e\u043c\u043f\u0430\u043a\u0442\u043d\u044b\u043c \u0434\u0438\u0437\u0430\u0439\u043d\u043e\u043c, \u0447\u0442\u043e \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u0440\u0430\u0437\u0443\u043c\u043d\u044b\u043c \u0432\u044b\u0431\u043e\u0440\u043e\u043c \u0434\u043b\u044f \u0432\u043b\u0430\u0434\u0435\u043b\u044c\u0446\u0435\u0432 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u044b\u0445 \u0437\u0430\u043b\u043e\u0432, \u0441\u0442\u0440\u0435\u043c\u044f\u0449\u0438\u0445\u0441\u044f \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u043f\u0440\u043e\u0441\u0442\u0440\u0430\u043d\u0441\u0442\u0432\u043e \u0434\u043b\u044f \u0440\u0430\u0437\u043c\u0435\u0449\u0435\u043d\u0438\u044f \u043e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u044f.<\/p>\n<h3><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bf%d1%80%d0%be%d0%b4%d1%83%d0%ba%d1%82\/%d0%b4%d0%be%d0%bc%d0%b0%d1%88%d0%bd%d0%b8%d0%b9-%d0%bc%d0%bd%d0%be%d0%b3%d0%be%d1%84%d1%83%d0%bd%d0%ba%d1%86%d0%b8%d0%be%d0%bd%d0%b0%d0%bb%d1%8c%d0%bd%d1%8b%d0%b9-%d1%82%d1%80%d0%b5%d0%bd%d0%b0%d0%b6-2\/\"><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\"><img decoding=\"async\" class=\"wp-image-9071 size-fusion-400 aligncenter\" style=\"color: #333333; font-size: 16px;\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Smith-Machine-400x400.jpg\" alt=\"Smith-Machine\" width=\"400\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Smith-Machine-66x66.jpg 66w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Smith-Machine-150x150.jpg 150w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Smith-Machine-200x200.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Smith-Machine-300x300.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Smith-Machine-400x400.jpg 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Smith-Machine-600x600.jpg 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Smith-Machine-768x768.jpg 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Smith-Machine-800x800.jpg 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Smith-Machine.jpg 1024w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/span><\/span><\/a><\/h3>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">2\uff09<\/span>\u041a\u0430\u043a \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u043c\u0430\u0448\u0438\u043d\u0443 \u0421\u043c\u0438\u0442\u0430 \u0434\u043b\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u043e\u0432\uff1f<\/span><\/h3>\n<p>\u0423\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0435 \u043f\u043b\u043e\u0441\u043a\u0443\u044e \u0441\u043a\u0430\u043c\u044c\u044e \u043f\u043e\u0434 \u043c\u0430\u0448\u0438\u043d\u043e\u0439 \u0421\u043c\u0438\u0442\u0430 \u0438 \u043e\u0442\u0440\u0435\u0433\u0443\u043b\u0438\u0440\u0443\u0439\u0442\u0435 \u0432\u044b\u0441\u043e\u0442\u0443 <strong><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bf%d1%80%d0%be%d0%b4%d1%83%d0%ba%d1%86%d0%b8%d1%8f\/%d1%88%d1%82%d0%b0%d0%bd%d0%b3%d0%b0\/\">\u0448\u0442\u0430\u043d\u0433\u0430<\/a><\/strong> \u0432 \u0441\u043e\u043e\u0442\u0432\u0435\u0442\u0441\u0442\u0432\u0438\u0438 \u0441 \u0434\u043b\u0438\u043d\u043e\u0439 \u0432\u0430\u0448\u0438\u0445 \u0440\u0443\u043a, \u0447\u0442\u043e\u0431\u044b \u0432\u044b \u043c\u043e\u0433\u043b\u0438 \u0434\u043e\u0442\u044f\u043d\u0443\u0442\u044c\u0441\u044f \u0434\u043e \u0448\u0442\u0430\u043d\u0433\u0438, \u043a\u043e\u0433\u0434\u0430 \u043f\u0440\u0438\u0441\u044f\u0434\u0435\u0442\u0435 \u0438 \u0432\u044b\u0442\u044f\u043d\u0435\u0442\u0435 \u0440\u0443\u043a\u0438.<\/p>\n<p>\u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u043d\u043e\u0433\u0438 \u0440\u043e\u0432\u043d\u043e, \u0430 \u0448\u0442\u0430\u043d\u0433\u0443 \u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u043b\u0430\u0434\u043e\u043d\u044f\u043c\u0438 \u0432\u043f\u0435\u0440\u0435\u0434 \u0438 \u043b\u043e\u043a\u0442\u044f\u043c\u0438 \u043a \u0431\u043e\u043a\u0430\u043c.<\/p>\n<p>\u041c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043e\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u0448\u0442\u0430\u043d\u0433\u0443 \u0434\u043e \u0443\u0440\u043e\u0432\u043d\u044f \u043f\u043e\u0434\u0431\u043e\u0440\u043e\u0434\u043a\u0430, \u0437\u0430\u0442\u0435\u043c \u043f\u043b\u0435\u0447\u0430\u043c\u0438 \u0432\u044b\u0436\u043c\u0438\u0442\u0435 \u0448\u0442\u0430\u043d\u0433\u0443 \u043e\u0431\u0440\u0430\u0442\u043d\u043e \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435.<\/p>\n<table class=\"aligncenter\" style=\"height: 249px; width: 50.9711%; border-color: #050505; border-style: solid;\">\n<tbody>\n<tr style=\"height: 56px;\">\n<td style=\"height: 56px;\" width=\"184\">\u0421\u0442\u0438\u043b\u044c \u043e\u0431\u0443\u0447\u0435\u043d\u0438\u044f<\/td>\n<td style=\"height: 56px;\" width=\"184\">\u041d\u0430\u0431\u043e\u0440\u044b<\/td>\n<td style=\"height: 56px;\" width=\"184\">Reps<\/td>\n<\/tr>\n<tr style=\"height: 56px;\">\n<td style=\"height: 56px;\" width=\"184\">\u0421\u0438\u043b\u043e\u0432\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438<\/td>\n<td style=\"height: 56px;\" width=\"184\">6-8<\/td>\n<td style=\"height: 56px;\" width=\"184\">3-4<\/td>\n<\/tr>\n<tr style=\"height: 56px;\">\n<td style=\"height: 56px;\" width=\"184\">\u0413\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u044f<\/td>\n<td style=\"height: 56px;\" width=\"184\">4-6<\/td>\n<td style=\"height: 56px;\" width=\"184\">6-8<\/td>\n<\/tr>\n<tr style=\"height: 49px;\">\n<td style=\"height: 49px;\" width=\"184\">\u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0432\u044b\u043d\u043e\u0441\u043b\u0438\u0432\u043e\u0441\u0442\u0438<\/td>\n<td style=\"height: 49px;\" width=\"184\">2-6<\/td>\n<td style=\"height: 49px;\" width=\"184\">10+<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><strong>\u00a0<\/strong><\/p>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">3\uff09<\/span>\u0421\u043e\u0432\u0435\u0442\u044b:<\/span><\/h3>\n<p>\u0421\u043e\u0445\u0440\u0430\u043d\u044f\u0439\u0442\u0435 \u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u043e\u0441\u0442\u044c: \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f \u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u043a\u043e\u0440\u043f\u0443\u0441 \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u043d\u044b\u043c \u0438 \u043d\u0435 \u0434\u043e\u043f\u0443\u0441\u043a\u0430\u0439\u0442\u0435 \u043a\u043e\u043b\u0435\u0431\u0430\u043d\u0438\u0439 \u0442\u0435\u043b\u0430.<\/p>\n<p>\u041a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0443\u0439\u0442\u0435 \u0441\u043a\u043e\u0440\u043e\u0441\u0442\u044c: \u043e\u043f\u0443\u0441\u043a\u0430\u0439\u0442\u0435 \u0448\u0442\u0430\u043d\u0433\u0443 \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0438 \u043d\u0435\u0443\u043a\u043b\u043e\u043d\u043d\u043e, \u0447\u0442\u043e\u0431\u044b \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e \u0441\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u0442\u0440\u0438\u0446\u0435\u043f\u0441.<\/p>\n<p>\u041f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u043b\u043e\u043a\u0442\u0435\u0439: \u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u043b\u043e\u043a\u0442\u0438 \u0431\u043b\u0438\u0437\u043a\u043e \u043a \u0442\u0435\u043b\u0443, \u043d\u0435 \u0432\u044b\u0442\u044f\u0433\u0438\u0432\u0430\u0439\u0442\u0435 \u0438\u0445.<\/p>\n<p>\u041f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0438\u0439 \u0432\u0435\u0441: \u0412\u044b\u0431\u0435\u0440\u0438\u0442\u0435 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0438\u0439 \u0434\u043b\u044f \u0432\u0430\u0441 \u0432\u0435\u0441, \u0447\u0442\u043e\u0431\u044b \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f \u0431\u044b\u043b\u0438 \u0441\u0442\u0430\u043d\u0434\u0430\u0440\u0442\u043d\u044b\u043c\u0438.<\/p>\n<p>\u0418\u0437\u0431\u0435\u0433\u0430\u0439\u0442\u0435 \u0431\u043b\u043e\u043a\u0438\u0440\u043e\u0432\u043a\u0438 \u0441\u0443\u0441\u0442\u0430\u0432\u043e\u0432: \u0417\u0430\u0449\u0438\u0442\u0438\u0442\u0435 \u0441\u0432\u043e\u0438 \u0441\u0443\u0441\u0442\u0430\u0432\u044b, \u043d\u0435 \u0432\u044b\u0442\u044f\u0433\u0438\u0432\u0430\u044f \u0448\u0442\u0430\u043d\u0433\u0443 \u043f\u043e\u043b\u043d\u043e\u0441\u0442\u044c\u044e \u043f\u0440\u044f\u043c\u043e \u0432\u0432\u0435\u0440\u0445.<\/p>\n<p>\u041a\u043e\u043d\u0442\u0440\u043e\u043b\u044c \u0434\u044b\u0445\u0430\u043d\u0438\u044f: \u0412\u044b\u0434\u044b\u0445\u0430\u0439\u0442\u0435, \u043a\u043e\u0433\u0434\u0430 \u043e\u0442\u0436\u0438\u043c\u0430\u0435\u0442\u0435\u0441\u044c, \u0438 \u0432\u0434\u044b\u0445\u0430\u0439\u0442\u0435, \u043a\u043e\u0433\u0434\u0430 \u043e\u043f\u0443\u0441\u043a\u0430\u0435\u0442\u0435\u0441\u044c. \u0421\u043e\u0431\u043b\u044e\u0434\u0435\u043d\u0438\u0435 \u0440\u0438\u0442\u043c\u0430 \u0434\u044b\u0445\u0430\u043d\u0438\u044f \u043f\u043e\u043c\u043e\u0436\u0435\u0442 \u0432\u0430\u043c \u0434\u0432\u0438\u0433\u0430\u0442\u044c\u0441\u044f \u043f\u043b\u0430\u0432\u043d\u043e.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">2. <a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bf%d1%80%d0%be%d0%b4%d1%83%d0%ba%d1%82\/hse1025-%d0%b1%d0%be%d0%b4%d0%b8%d0%b1%d0%b8%d0%bb%d0%b4%d0%b8%d0%bd%d0%b3-%d1%82%d1%80%d0%b5%d0%bd%d0%b0%d0%b6%d0%b5%d1%80%d0%bd%d1%8b%d0%b9-%d0%b7%d0%b0%d0%bb-%d0%be%d0%b1%d0%be%d1%80%d1%83%d0%b4\/\">\u0410\u0441\u0441\u0438\u0441\u0442\u0438\u0440\u0443\u044e\u0449\u0438\u0439 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440 \u0434\u043b\u044f \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u0439<\/a><\/span><\/h2>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">1\uff09<\/span>\u0412\u044b\u0433\u043e\u0434\u0430<\/span><\/h3>\n<p>\u0414\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u0441\u0433\u0438\u0431\u0430\u043d\u0438\u044f \u0440\u0443\u043a \u0432 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u0435 Pull-up Assist Machine \u0441 \u0434\u0432\u043e\u0439\u043d\u043e\u0439 \u043f\u0435\u0440\u0435\u043a\u043b\u0430\u0434\u0438\u043d\u043e\u0439 \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u0435\u0442 \u043d\u0430\u043f\u0440\u044f\u043c\u0443\u044e \u0441\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u0442\u0440\u0435\u0445\u0433\u043b\u0430\u0432\u0443\u044e \u043c\u044b\u0448\u0446\u0443, \u0447\u0442\u043e \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0443\u043b\u0443\u0447\u0448\u0430\u0435\u0442 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u0447\u043d\u044b\u0439 \u044d\u0444\u0444\u0435\u043a\u0442.<\/p>\n<p>\u041a\u0440\u043e\u043c\u0435 \u0442\u043e\u0433\u043e, \u0441\u0433\u0438\u0431\u0430\u043d\u0438\u0435 \u0440\u0443\u043a \u0432 \u0434\u0432\u0443\u0433\u043b\u0430\u0432\u043e\u0439 \u043f\u0435\u0440\u0435\u043a\u043b\u0430\u0434\u0438\u043d\u0435 \u043c\u043e\u0436\u043d\u043e \u0434\u043e\u043f\u043e\u043b\u043d\u0438\u0442\u044c \u0443\u0442\u044f\u0436\u0435\u043b\u0438\u0442\u0435\u043b\u044f\u043c\u0438, \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u044e\u0449\u0438\u043c\u0438 \u0432\u0435\u0441 \u0442\u0435\u043b\u0430, \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440, \u043c\u0435\u0448\u043e\u0447\u043a\u0430\u043c\u0438 \u0441 \u043f\u0435\u0441\u043a\u043e\u043c, <strong><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bf%d1%80%d0%be%d0%b4%d1%83%d0%ba%d1%86%d0%b8%d1%8f\/%d0%b2%d0%b5%d1%81%d0%be%d0%b2%d0%b0%d1%8f-%d0%bf%d0%bb%d0%b8%d1%82%d0%b0\/\">\u0443\u0442\u044f\u0436\u0435\u043b\u0435\u043d\u043d\u0430\u044f \u043f\u043b\u0430\u0441\u0442\u0438\u043d\u0430<\/a><\/strong>\u0438 \u0442.\u0434., \u043d\u043e \u0438 \u0447\u0435\u0440\u0435\u0437 \u0433\u0440\u0443\u0437\u044b \u043c\u0430\u0448\u0438\u043d\u044b, \u0447\u0442\u043e\u0431\u044b \u0443\u043c\u0435\u043d\u044c\u0448\u0438\u0442\u044c \u043f\u0440\u043e\u0447\u043d\u043e\u0441\u0442\u044c \u0432\u0435\u0441\u043e\u0432\u043e\u0439 \u043f\u043b\u0438\u0442\u044b.<\/p>\n<p><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bf%d1%80%d0%be%d0%b4%d1%83%d0%ba%d1%82\/hse1025-%d0%b1%d0%be%d0%b4%d0%b8%d0%b1%d0%b8%d0%bb%d0%b4%d0%b8%d0%bd%d0%b3-%d1%82%d1%80%d0%b5%d0%bd%d0%b0%d0%b6%d0%b5%d1%80%d0%bd%d1%8b%d0%b9-%d0%b7%d0%b0%d0%bb-%d0%be%d0%b1%d0%be%d1%80%d1%83%d0%b4\/\"><img decoding=\"async\" class=\"aligncenter wp-image-9069 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Pull-Up-Assist-Machine-600x424.jpg\" alt=\"\u041c\u0430\u0448\u0438\u043d\u0430 \u0434\u043b\u044f \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u0439\" width=\"600\" height=\"424\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Pull-Up-Assist-Machine-200x141.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Pull-Up-Assist-Machine-300x212.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Pull-Up-Assist-Machine-400x282.jpg 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Pull-Up-Assist-Machine-600x424.jpg 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Pull-Up-Assist-Machine.jpg 748w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">2\uff09<\/span>\u041a\u0430\u043a \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440 \u0434\u043b\u044f \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u0439 \u0434\u043b\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u043e\u0432\uff1f<\/span><\/h3>\n<p>\u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0430\u044f \u0440\u0430\u0437\u043c\u0438\u043d\u043a\u0430 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0437\u0438\u0440\u0443\u0435\u0442 \u043c\u044b\u0448\u0446\u044b, \u0441\u0432\u043e\u0434\u044f \u043a \u043c\u0438\u043d\u0438\u043c\u0443\u043c\u0443 \u0440\u0438\u0441\u043a \u0440\u0430\u0441\u0442\u044f\u0436\u0435\u043d\u0438\u0439.<\/p>\n<p>\u041f\u0440\u0438 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e\u0441\u0442\u0438 \u043e\u0442\u0440\u0435\u0433\u0443\u043b\u0438\u0440\u0443\u0439\u0442\u0435 \u0440\u0430\u0441\u0441\u0442\u043e\u044f\u043d\u0438\u0435 \u043c\u0435\u0436\u0434\u0443 \u0431\u043e\u043b\u0435\u0435 \u0443\u0437\u043a\u0438\u043c\u0438 \u043f\u0430\u0440\u0430\u043b\u043b\u0435\u043b\u044c\u043d\u044b\u043c\u0438 \u043f\u043b\u0430\u043d\u043a\u0430\u043c\u0438.<br \/>\n\u0421\u043b\u0435\u0433\u043a\u0430 \u043d\u0430\u043a\u043b\u043e\u043d\u0438\u0442\u0435\u0441\u044c \u0432\u043f\u0435\u0440\u0435\u0434, \u0432\u044b\u0440\u043e\u0432\u043d\u044f\u0432 \u0437\u0430\u043f\u044f\u0441\u0442\u044c\u044f, \u0447\u0442\u043e\u0431\u044b \u043e\u043d\u0438 \u043e\u0441\u0442\u0430\u0432\u0430\u043b\u0438\u0441\u044c \u043f\u0440\u044f\u043c\u044b\u043c\u0438. \u0418\u0437\u0431\u0435\u0433\u0430\u0439\u0442\u0435<\/p>\n<p>\u0447\u0440\u0435\u0437\u043c\u0435\u0440\u043d\u044b\u0435 \u043d\u0430\u043a\u043b\u043e\u043d\u044b \u0432\u043f\u0435\u0440\u0435\u0434, \u0447\u0442\u043e\u0431\u044b \u0443\u043c\u0435\u043d\u044c\u0448\u0438\u0442\u044c \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0443 \u043d\u0430 \u0433\u0440\u0443\u0434\u043d\u044b\u0435 \u043c\u044b\u0448\u0446\u044b.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9068\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-Pull-Up-Assist-Machine-to-Exercise-triceps.jpeg\" alt=\"\u041a\u0430\u043a \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440 \u0434\u043b\u044f \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u0439 \u0434\u043b\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u043e\u0432\" width=\"400\" height=\"277\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-Pull-Up-Assist-Machine-to-Exercise-triceps-200x139.jpeg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-Pull-Up-Assist-Machine-to-Exercise-triceps.jpeg 270w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<table class=\"aligncenter\" style=\"height: 125px; width: 50.6151%; border-style: solid; border-color: #000000;\">\n<tbody>\n<tr style=\"height: 24px;\">\n<td style=\"height: 24px;\" width=\"184\">\u0421\u0442\u0438\u043b\u044c \u043e\u0431\u0443\u0447\u0435\u043d\u0438\u044f<\/td>\n<td style=\"height: 24px;\" width=\"184\">\u041d\u0430\u0431\u043e\u0440\u044b<\/td>\n<td style=\"height: 24px;\" width=\"184\">Reps<\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"height: 24px;\" width=\"184\">\u0421\u0438\u043b\u043e\u0432\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438<\/td>\n<td style=\"height: 24px;\" width=\"184\">6-8<\/td>\n<td style=\"height: 24px;\" width=\"184\">4-6<\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"height: 24px;\" width=\"184\">\u0413\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u044f<\/td>\n<td style=\"height: 24px;\" width=\"184\">4-6<\/td>\n<td style=\"height: 24px;\" width=\"184\">6-8<\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"height: 24px;\" width=\"184\">\u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0432\u044b\u043d\u043e\u0441\u043b\u0438\u0432\u043e\u0441\u0442\u0438<\/td>\n<td style=\"height: 24px;\" width=\"184\">2-6<\/td>\n<td style=\"height: 24px;\" width=\"184\">10+<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">3)<\/span> \u0421\u043e\u0432\u0435\u0442\u044b:<\/span><\/h3>\n<p>\u041e\u0431\u0440\u0430\u0442\u0438\u0442\u0435 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435 \u043d\u0430 \u0441\u0432\u043e\u044e \u043e\u0441\u0430\u043d\u043a\u0443. \u0421\u043b\u0435\u0433\u043a\u0430 \u043d\u0430\u043a\u043b\u043e\u043d\u0438\u0442\u0435 \u043a\u043e\u0440\u043f\u0443\u0441 \u0432\u043f\u0435\u0440\u0435\u0434, \u0437\u0430\u043f\u044f\u0441\u0442\u044c\u044f \u0432\u044b\u043f\u0440\u044f\u043c\u0438\u0442\u0435, \u0430 \u043b\u043e\u043a\u0442\u0438 \u043f\u0440\u0438\u0436\u043c\u0438\u0442\u0435 \u043a \u0431\u043e\u043a\u0430\u043c.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">3. <a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bf%d1%80%d0%be%d0%b4%d1%83%d0%ba%d1%82\/hse966-%d0%ba%d0%be%d0%bc%d0%bc%d0%b5%d1%80%d1%87%d0%b5%d1%81%d0%ba%d0%be%d0%b5-%d1%84%d0%b8%d1%82%d0%bd%d0%b5%d1%81-%d0%be%d0%b1%d0%be%d1%80%d1%83%d0%b4%d0%be%d0%b2%d0%b0%d0%bd%d0%b8%d0%b5-%d1%80\/\">\u041f\u043b\u043e\u0441\u043a\u0430\u044f \u0441\u043a\u0430\u043c\u044c\u044f<\/a><\/span><\/h2>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">1\uff09<\/span>\u0412\u044b\u0433\u043e\u0434\u0430<\/span><\/h3>\n<p>\u0412\u0441\u0435, \u0447\u0442\u043e \u0432\u0430\u043c \u043d\u0443\u0436\u043d\u043e \u0434\u043b\u044f \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f \u044d\u0442\u043e\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, - \u044d\u0442\u043e \u043f\u043b\u043e\u0441\u043a\u0430\u044f \u0441\u043a\u0430\u043c\u044c\u044f \u0438\u043b\u0438 \u0430\u043d\u0430\u043b\u043e\u0433\u0438\u0447\u043d\u0430\u044f \u043e\u043f\u043e\u0440\u0430 - \u043d\u0438\u043a\u0430\u043a\u043e\u0433\u043e \u043c\u043e\u0434\u043d\u043e\u0433\u043e \u043e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u043d\u0435 \u0442\u0440\u0435\u0431\u0443\u0435\u0442\u0441\u044f, \u043f\u043e\u044d\u0442\u043e\u043c\u0443 \u043e\u043d\u043e \u0438\u0434\u0435\u0430\u043b\u044c\u043d\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0434\u043b\u044f \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u043e\u0433\u043e \u0437\u0430\u043b\u0430, \u0434\u043e\u043c\u0430 \u0438\u043b\u0438 \u0432 \u043b\u044e\u0431\u043e\u043c \u0434\u0440\u0443\u0433\u043e\u043c \u043e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d\u043d\u043e\u043c \u043c\u0435\u0441\u0442\u0435. \u041a\u0440\u043e\u043c\u0435 \u0442\u043e\u0433\u043e, \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u043b\u0435\u0433\u043a\u043e \u0440\u0435\u0433\u0443\u043b\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u044c, \u043c\u0435\u043d\u044f\u044f \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u043d\u043e\u0433 \u0438\u043b\u0438 \u0434\u043e\u0431\u0430\u0432\u043b\u044f\u044f \u0443\u0442\u044f\u0436\u0435\u043b\u0438\u0442\u0435\u043b\u0438.<\/p>\n<p><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bf%d1%80%d0%be%d0%b4%d1%83%d0%ba%d1%82\/hse966-%d0%ba%d0%be%d0%bc%d0%bc%d0%b5%d1%80%d1%87%d0%b5%d1%81%d0%ba%d0%be%d0%b5-%d1%84%d0%b8%d1%82%d0%bd%d0%b5%d1%81-%d0%be%d0%b1%d0%be%d1%80%d1%83%d0%b4%d0%be%d0%b2%d0%b0%d0%bd%d0%b8%d0%b5-%d1%80\/\"><img decoding=\"async\" class=\"aligncenter wp-image-9065 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Flat-Bench-400x400.png\" alt=\"\u041f\u043b\u043e\u0441\u043a\u0430\u044f \u0441\u043a\u0430\u043c\u044c\u044f\" width=\"400\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Flat-Bench-66x66.png 66w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Flat-Bench-150x150.png 150w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Flat-Bench-200x200.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Flat-Bench-300x300.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Flat-Bench-400x400.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Flat-Bench-600x600.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Flat-Bench-768x768.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Flat-Bench.png 800w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/a><\/p>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">2\uff09<\/span>\u041a\u0430\u043a \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u043f\u043b\u043e\u0441\u043a\u0443\u044e \u0441\u043a\u0430\u043c\u044c\u044e \u0434\u043b\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u043e\u0432\uff1f<\/span><\/h3>\n<p>\u0412\u0441\u0442\u0430\u043d\u044c\u0442\u0435, \u0440\u0430\u0441\u0441\u0442\u0430\u0432\u0438\u0432 \u043d\u043e\u0433\u0438 \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u044b \u0438 \u0441\u043b\u0435\u0433\u043a\u0430 \u0441\u043e\u0433\u043d\u0443\u0432 \u043a\u043e\u043b\u0435\u043d\u0438. \u041f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u043d\u0430 \u0441\u043a\u0430\u043c\u044c\u044e \u043f\u043e\u0437\u0430\u0434\u0438 \u0441\u0435\u0431\u044f \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0435 \u043f\u043b\u0435\u0447 \u0438\u043b\u0438 \u0447\u0443\u0442\u044c \u0448\u0438\u0440\u0435, \u0434\u0435\u0440\u0436\u0430 \u0441\u043f\u0438\u043d\u0443 \u043f\u0440\u044f\u043c\u043e\u0439.<\/p>\n<p>\u041e\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u0442\u0435\u043b\u043e, \u0441\u043e\u0433\u043d\u0443\u0432 \u0440\u0443\u043a\u0438 \u0432 \u043b\u043e\u043a\u0442\u044f\u0445 \u0438 \u043e\u0442\u0432\u0435\u0434\u044f \u0438\u0445 \u043d\u0430\u0437\u0430\u0434, \u0438 \u0432\u0434\u044b\u0445\u0430\u0439\u0442\u0435 \u043f\u043e \u043c\u0435\u0440\u0435 \u043e\u043f\u0443\u0441\u043a\u0430\u043d\u0438\u044f, \u043f\u043e\u043a\u0430 \u0440\u0443\u043a\u0438 \u043d\u0435 \u043e\u043a\u0430\u0436\u0443\u0442\u0441\u044f \u043f\u0430\u0440\u0430\u043b\u043b\u0435\u043b\u044c\u043d\u044b \u0432\u0430\u0448\u0438\u043c \u0440\u0443\u043a\u0430\u043c. <a href=\"https:\/\/www.hsefitness.com\/ru\/5-%d0%bb%d1%83%d1%87%d1%88%d0%b8%d1%85-%d1%81%d0%bf%d0%be%d1%81%d0%be%d0%b1%d0%be%d0%b2-%d1%82%d1%80%d0%b5%d0%bd%d0%b8%d1%80%d0%be%d0%b2%d0%ba%d0%b8-%d0%bf%d1%80%d0%b5%d0%b4%d0%bf%d0%bb%d0%b5%d1%87\/\"><strong>\u043f\u0440\u0435\u0434\u043f\u043b\u0435\u0447\u044c\u044f<\/strong><\/a>.<\/p>\n<p>\u041d\u0430 \u0432\u044b\u0434\u043e\u0445\u0435 \u0432\u044b\u0442\u043e\u043b\u043a\u043d\u0438\u0442\u0435 \u0441\u0435\u0431\u044f \u043e\u0431\u0440\u0430\u0442\u043d\u043e, \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u044f \u0441\u0438\u043b\u0443 \u0440\u0443\u043a.<\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-9067 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-Flat-Bench-to-Exercise-triceps.jpg\" alt=\"\u041a\u0430\u043a \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u0436\u0438\u043c\u043e\u0432\u0443\u044e \u0441\u043a\u0430\u043c\u044c\u044e \u0434\u043b\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u043e\u0432\" width=\"800\" height=\"327\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-Flat-Bench-to-Exercise-triceps-200x82.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-Flat-Bench-to-Exercise-triceps-300x123.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-Flat-Bench-to-Exercise-triceps-400x164.jpg 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-Flat-Bench-to-Exercise-triceps-600x245.jpg 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-Flat-Bench-to-Exercise-triceps-669x272.jpg 669w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-Flat-Bench-to-Exercise-triceps-768x314.jpg 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-Flat-Bench-to-Exercise-triceps.jpg 800w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<table class=\"aligncenter\" style=\"border-style: solid; border-color: #000000; width: 50.7489%; height: 123px;\">\n<tbody>\n<tr>\n<td width=\"184\">\u0421\u0442\u0438\u043b\u044c \u043e\u0431\u0443\u0447\u0435\u043d\u0438\u044f<\/td>\n<td width=\"184\">\u041d\u0430\u0431\u043e\u0440\u044b<\/td>\n<td width=\"184\">Reps<\/td>\n<\/tr>\n<tr>\n<td width=\"184\">\u0421\u0438\u043b\u043e\u0432\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438<\/td>\n<td width=\"184\">8-12<\/td>\n<td width=\"184\">4-6<\/td>\n<\/tr>\n<tr>\n<td width=\"184\">\u0413\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u044f<\/td>\n<td width=\"184\">8-10<\/td>\n<td width=\"184\">6-8<\/td>\n<\/tr>\n<tr>\n<td width=\"184\">\u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0432\u044b\u043d\u043e\u0441\u043b\u0438\u0432\u043e\u0441\u0442\u0438<\/td>\n<td width=\"184\">2-6<\/td>\n<td width=\"184\">10+<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">3)<\/span> \u0421\u043e\u0432\u0435\u0442\u044b:<\/span><\/h3>\n<p>\u0421\u043b\u0435\u0434\u0438\u0442\u0435 \u0437\u0430 \u0442\u0435\u043c, \u0447\u0442\u043e\u0431\u044b \u0441\u043f\u0438\u043d\u0430 \u0431\u044b\u043b\u0430 \u043f\u0440\u044f\u043c\u043e\u0439, \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f \u043f\u043b\u0430\u0432\u043d\u044b\u043c\u0438, \u0430 \u043b\u043e\u043a\u0442\u0438 \u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u043d\u043e \u043e\u0442\u0432\u043e\u0434\u0438\u043b\u0438\u0441\u044c \u043d\u0430\u0437\u0430\u0434.<\/p>\n<p>\u0421\u0442\u0430\u0440\u0430\u0439\u0442\u0435\u0441\u044c \u043d\u0435 \u043e\u043f\u0443\u0441\u043a\u0430\u0442\u044c\u0441\u044f \u0441\u043b\u0438\u0448\u043a\u043e\u043c \u043d\u0438\u0437\u043a\u043e, \u0447\u0442\u043e\u0431\u044b \u0437\u0430\u0449\u0438\u0442\u0438\u0442\u044c \u043f\u043b\u0435\u0447\u0438, \u0438 \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u044c\u0442\u0435\u0441\u044c \u043d\u0430 \u0440\u043e\u0432\u043d\u043e\u043c, \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0443\u0435\u043c\u043e\u043c \u0434\u044b\u0445\u0430\u043d\u0438\u0438 - \u0442\u0430\u043a \u0432\u044b \u0431\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u043e \u0438 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u043f\u0440\u043e\u0440\u0430\u0431\u043e\u0442\u0430\u0435\u0442\u0435 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u044b.<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<h2><span style=\"font-size: 18pt;\">4. \u041f\u043b\u043e\u0441\u043a\u0430\u044f \u0441\u043a\u0430\u043c\u044c\u044f \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\u0438 \u0438 \u0448\u0442\u0430\u043d\u0433\u043e\u0439<\/span><\/h2>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">1\uff09<\/span>\u0412\u044b\u0433\u043e\u0434\u0430<\/span><\/h3>\n<p>\u041f\u043b\u043e\u0441\u043a\u0430\u044f \u0441\u043a\u0430\u043c\u044c\u044f \u043e\u0442\u043b\u0438\u0447\u043d\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0434\u043b\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u043e\u0432, \u043f\u043e\u0441\u043a\u043e\u043b\u044c\u043a\u0443 \u043e\u043d\u0430 \u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u0430 \u0438 \u0445\u043e\u0440\u043e\u0448\u043e \u0441\u043a\u043e\u043d\u0441\u0442\u0440\u0443\u0438\u0440\u043e\u0432\u0430\u043d\u0430. \u0412\u0435\u0440\u0442\u0438\u043a\u0430\u043b\u044c\u043d\u0430\u044f \u043f\u0435\u0440\u0435\u0434\u043d\u044f\u044f \u043d\u043e\u0436\u043a\u0430 \u043f\u043e\u043c\u043e\u0433\u0430\u0435\u0442 \u0438\u0437\u0431\u0435\u0436\u0430\u0442\u044c \u0441\u043f\u043e\u0442\u044b\u043a\u0430\u043d\u0438\u044f, \u0430 \u043f\u043e\u0434\u0443\u0448\u043a\u0438 \u0438\u0437 \u0444\u043e\u0440\u043c\u043e\u0432\u0430\u043d\u043d\u043e\u0439 \u043f\u0435\u043d\u044b \u0443\u0434\u043e\u0431\u043d\u044b \u0438 \u0434\u043e\u043b\u0433\u043e\u0432\u0435\u0447\u043d\u044b.<\/p>\n<p>\u041a\u0440\u043e\u043c\u0435 \u0442\u043e\u0433\u043e, \u0433\u043b\u0430\u0434\u043a\u0430\u044f \u043e\u0432\u0430\u043b\u044c\u043d\u0430\u044f \u0442\u0440\u0443\u0431\u0430 \u043f\u0440\u0438\u0434\u0430\u0435\u0442 \u0435\u043c\u0443 \u043f\u0440\u0435\u043c\u0438\u0430\u043b\u044c\u043d\u044b\u0439 \u0432\u0438\u0434, \u0434\u0435\u043b\u0430\u044f \u0432\u0430\u0448\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0431\u043e\u043b\u0435\u0435 \u043f\u043b\u0430\u0432\u043d\u044b\u043c\u0438 \u0438 \u0431\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u044b\u043c\u0438, \u043d\u0435\u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e \u043e\u0442 \u0442\u043e\u0433\u043e, \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0435\u0442\u0435 \u043b\u0438 \u0432\u044b \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u0438\u043b\u0438 \u0448\u0442\u0430\u043d\u0433\u0438.<\/p>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">2\uff09<\/span>\u041a\u0430\u043a \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u043f\u043b\u043e\u0441\u043a\u0443\u044e \u0441\u043a\u0430\u043c\u044c\u044e \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u044c\u044e \u0438 \u0448\u0442\u0430\u043d\u0433\u043e\u0439 \u0434\u043b\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u043e\u0432\uff1f<\/span><\/h3>\n<p><span style=\"font-size: 12pt;\"><strong>\u0421 <a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bf%d1%80%d0%be%d0%b4%d1%83%d0%ba%d1%82\/hse-%d0%ba%d0%be%d0%bc%d0%bc%d0%b5%d1%80%d1%87%d0%b5%d1%81%d0%ba%d0%be%d0%b5-%d0%be%d0%b1%d0%be%d1%80%d1%83%d0%b4%d0%be%d0%b2%d0%b0%d0%bd%d0%b8%d0%b5-%d0%b4%d0%bb%d1%8f-%d1%84%d0%b8%d1%82%d0%bd%d0%b5-9\/\">\u0413\u0430\u043d\u0442\u0435\u043b\u0438<\/a>:<\/strong><\/span><\/p>\n<p>\u0412\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u043e\u0431\u0440\u0430\u0442\u043d\u044b\u0435 \u0432\u044b\u043f\u0430\u0434\u044b \u043d\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441, \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u044f \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f, \u043f\u043e\u0445\u043e\u0436\u0438\u0435 \u043d\u0430 \u0433\u0440\u0435\u0431\u043b\u044e, \u043d\u043e \u0431\u043e\u043b\u0435\u0435 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0443\u0435\u043c\u044b\u0435. \u041f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u043e\u0434\u043d\u0443 \u0440\u0443\u043a\u0443 \u043d\u0430 \u0441\u043a\u0430\u043c\u044c\u044e \u0434\u043b\u044f \u043e\u043f\u043e\u0440\u044b, \u0430 \u0432 \u0434\u0440\u0443\u0433\u043e\u0439 \u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u044c. \u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u0432\u0435\u0440\u0445\u043d\u044e\u044e \u0440\u0443\u043a\u0443 \u043d\u0435\u043f\u043e\u0434\u0432\u0438\u0436\u043d\u043e \u0438 \u043e\u0442\u0432\u043e\u0434\u0438\u0442\u0435 \u0440\u0443\u043a\u0443 \u043d\u0430\u0437\u0430\u0434, \u043f\u043e\u043a\u0430 \u043e\u043d\u0430 \u043d\u0435 \u043e\u043a\u0430\u0436\u0435\u0442\u0441\u044f \u043d\u0430 \u043e\u0434\u043d\u043e\u0439 \u043b\u0438\u043d\u0438\u0438 \u0441 \u0442\u0435\u043b\u043e\u043c.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9070 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/seated-dumbbell-tricep-extension-400x255.jpg\" alt=\"\u041f\u0440\u0438\u0441\u0435\u0434-\u0433\u0430\u043d\u0442\u0435\u043b\u044c-\u0442\u0440\u0438\u0446\u0435\u043f\u0441-\u044d\u043a\u0441\u0442\u0435\u043d\u0437\u0438\u044f\" width=\"400\" height=\"255\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/seated-dumbbell-tricep-extension-200x127.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/seated-dumbbell-tricep-extension-300x191.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/seated-dumbbell-tricep-extension-400x255.jpg 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/seated-dumbbell-tricep-extension-600x382.jpg 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/seated-dumbbell-tricep-extension-768x489.jpg 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/seated-dumbbell-tricep-extension-800x510.jpg 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/seated-dumbbell-tricep-extension-1024x652.jpg 1024w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/seated-dumbbell-tricep-extension-1200x764.jpg 1200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/seated-dumbbell-tricep-extension.jpg 1256w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<table class=\"aligncenter\" style=\"border-style: solid; border-color: #000000; width: 50.5727%; height: 126px;\">\n<tbody>\n<tr>\n<td width=\"184\">\u0421\u0442\u0438\u043b\u044c \u043e\u0431\u0443\u0447\u0435\u043d\u0438\u044f<\/td>\n<td width=\"184\">\u041d\u0430\u0431\u043e\u0440\u044b<\/td>\n<td width=\"184\">Reps<\/td>\n<\/tr>\n<tr>\n<td width=\"184\">\u0421\u0438\u043b\u043e\u0432\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438<\/td>\n<td width=\"184\">6-8<\/td>\n<td width=\"184\">4-6<\/td>\n<\/tr>\n<tr>\n<td width=\"184\">\u0413\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u044f<\/td>\n<td width=\"184\">4-6<\/td>\n<td width=\"184\">6-8<\/td>\n<\/tr>\n<tr>\n<td width=\"184\">\u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0432\u044b\u043d\u043e\u0441\u043b\u0438\u0432\u043e\u0441\u0442\u0438<\/td>\n<td width=\"184\">2-6<\/td>\n<td width=\"184\">10+<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-size: 12pt;\"><strong>\u0421 <a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bf%d1%80%d0%be%d0%b4%d1%83%d0%ba%d1%82\/%d0%ba%d0%be%d0%bc%d0%bc%d0%b5%d1%80%d1%87%d0%b5%d1%81%d0%ba%d0%be%d0%b5-%d0%be%d0%b1%d0%be%d1%80%d1%83%d0%b4%d0%be%d0%b2%d0%b0%d0%bd%d0%b8%d0%b5-%d0%b4%d0%bb%d1%8f-%d1%84%d0%b8%d1%82%d0%bd%d0%b5-5\/\">Barbell<\/a><\/strong>:<\/span><\/p>\n<p>\u0420\u0430\u0437\u0433\u0438\u0431\u0430\u043d\u0438\u0435 \u0448\u0442\u0430\u043d\u0433\u0438 \u043d\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441: \u041b\u044f\u0433\u0442\u0435 \u043d\u0430 \u0441\u043a\u0430\u043c\u044c\u044e \u0438 \u0432\u043e\u0437\u044c\u043c\u0438\u0442\u0435 \u0448\u0442\u0430\u043d\u0433\u0443 \u0445\u0432\u0430\u0442\u043e\u043c \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0435 \u043f\u043b\u0435\u0447. \u041e\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u0448\u0442\u0430\u043d\u0433\u0443 \u0437\u0430 \u0433\u043e\u043b\u043e\u0432\u0443, \u0441\u0433\u0438\u0431\u0430\u044f \u043b\u043e\u043a\u0442\u0438, \u0430 \u0437\u0430\u0442\u0435\u043c \u0432\u044b\u043f\u0440\u044f\u043c\u0438\u0442\u0435 \u0440\u0443\u043a\u0438, \u0447\u0442\u043e\u0431\u044b \u043f\u043e\u0434\u043d\u044f\u0442\u044c \u0435\u0435 \u043e\u0431\u0440\u0430\u0442\u043d\u043e.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9063 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Barbell-Triceps-Extension-400x225.jpg\" alt=\"\u0428\u0442\u0430\u043d\u0433\u0430-\u0442\u0440\u0438\u0446\u0435\u043f\u0441-\u044d\u043a\u0441\u0442\u0435\u043d\u0437\u0438\u044f\" width=\"400\" height=\"225\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Barbell-Triceps-Extension-200x113.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Barbell-Triceps-Extension-300x169.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Barbell-Triceps-Extension-400x225.jpg 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Barbell-Triceps-Extension-600x338.jpg 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Barbell-Triceps-Extension-768x432.jpg 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Barbell-Triceps-Extension-800x450.jpg 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Barbell-Triceps-Extension-1024x576.jpg 1024w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Barbell-Triceps-Extension-1200x675.jpg 1200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Barbell-Triceps-Extension.jpg 1280w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>\u0416\u0438\u043c \u0448\u0442\u0430\u043d\u0433\u0438 \u0443\u0437\u043a\u0438\u043c \u0445\u0432\u0430\u0442\u043e\u043c: \u0412\u043e\u0437\u044c\u043c\u0438\u0442\u0435\u0441\u044c \u0437\u0430 \u0448\u0442\u0430\u043d\u0433\u0443 \u0443\u0437\u043a\u0438\u043c \u0445\u0432\u0430\u0442\u043e\u043c, \u043b\u0435\u0436\u0430 \u043d\u0430 \u0441\u043a\u0430\u043c\u044c\u0435. \u041e\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u0448\u0442\u0430\u043d\u0433\u0443 \u043a \u0433\u0440\u0443\u0434\u0438, \u0441\u0433\u0438\u0431\u0430\u044f \u043b\u043e\u043a\u0442\u0438, \u0430 \u0437\u0430\u0442\u0435\u043c \u043e\u0442\u043e\u0436\u043c\u0438\u0442\u0435\u0441\u044c, \u0447\u0442\u043e\u0431\u044b \u043f\u0440\u043e\u0440\u0430\u0431\u043e\u0442\u0430\u0442\u044c \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u044b.<\/p>\n<table class=\"aligncenter\" style=\"border-style: solid; border-color: #000000; width: 50.5727%; height: 126px;\">\n<tbody>\n<tr>\n<td width=\"184\">\u0421\u0442\u0438\u043b\u044c \u043e\u0431\u0443\u0447\u0435\u043d\u0438\u044f<\/td>\n<td width=\"184\">\u041d\u0430\u0431\u043e\u0440\u044b<\/td>\n<td width=\"184\">Reps<\/td>\n<\/tr>\n<tr>\n<td width=\"184\">\u0421\u0438\u043b\u043e\u0432\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438<\/td>\n<td width=\"184\">6-8<\/td>\n<td width=\"184\">4-6<\/td>\n<\/tr>\n<tr>\n<td width=\"184\">\u0413\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u044f<\/td>\n<td width=\"184\">4-6<\/td>\n<td width=\"184\">6-8<\/td>\n<\/tr>\n<tr>\n<td width=\"184\">\u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0432\u044b\u043d\u043e\u0441\u043b\u0438\u0432\u043e\u0441\u0442\u0438<\/td>\n<td width=\"184\">2-6<\/td>\n<td width=\"184\">10+<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">3)<\/span> \u0421\u043e\u0432\u0435\u0442\u044b:<\/span><\/h3>\n<p>\u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u0441\u043f\u0438\u043d\u0443 \u043f\u0440\u044f\u043c\u043e, \u0430 \u0441\u0435\u0440\u0434\u0435\u0447\u043d\u0438\u043a \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u043d\u044b\u043c, \u0447\u0442\u043e\u0431\u044b \u043d\u0438\u0447\u0435\u0433\u043e \u043d\u0435 \u043f\u0435\u0440\u0435\u0433\u0440\u0443\u0437\u0438\u0442\u044c.<\/p>\n<p>\u0421\u043b\u0435\u0434\u0438\u0442\u0435 \u0437\u0430 \u0442\u0435\u043c, \u0447\u0442\u043e\u0431\u044b \u043b\u043e\u043a\u0442\u0438 \u043e\u0441\u0442\u0430\u0432\u0430\u043b\u0438\u0441\u044c \u0431\u043b\u0438\u0436\u0435 \u043a \u0431\u043e\u043a\u0430\u043c, \u0447\u0442\u043e\u0431\u044b \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0438\u0442\u044c \u0440\u0430\u0431\u043e\u0442\u0443 \u043d\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u0430\u0445.<\/p>\n<p>\u041d\u0435 \u0437\u0430\u0431\u044b\u0432\u0430\u0439\u0442\u0435 \u0432\u0434\u044b\u0445\u0430\u0442\u044c, \u043a\u043e\u0433\u0434\u0430 \u043e\u043f\u0443\u0441\u043a\u0430\u0435\u0442\u0435 \u0432\u0435\u0441, \u0438 \u0432\u044b\u0434\u044b\u0445\u0430\u0442\u044c, \u043a\u043e\u0433\u0434\u0430 \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u0435\u0442\u0435.<\/p>\n<p>\u041d\u0435 \u043f\u0435\u0440\u0435\u0431\u043e\u0440\u0449\u0438\u0442\u0435 \u0441 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u043c\u0438; \u043e\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0435\u0441\u044c, \u043a\u043e\u0433\u0434\u0430 \u043f\u043e\u0447\u0443\u0432\u0441\u0442\u0432\u0443\u0435\u0442\u0435 \u0445\u043e\u0440\u043e\u0448\u0443\u044e \u0440\u0430\u0441\u0442\u044f\u0436\u043a\u0443, \u043d\u0435 \u043f\u0435\u0440\u0435\u043d\u0430\u043f\u0440\u044f\u0433\u0430\u044f\u0441\u044c.<\/p>\n<p>\u041d\u0430\u0447\u043d\u0438\u0442\u0435 \u0441 \u043d\u0435\u0431\u043e\u043b\u044c\u0448\u0438\u0445 \u0432\u0435\u0441\u043e\u0432, \u0447\u0442\u043e\u0431\u044b \u043d\u0430\u0440\u0430\u0431\u043e\u0442\u0430\u0442\u044c \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0443\u044e \u0444\u043e\u0440\u043c\u0443, \u0430 \u0437\u0430\u0442\u0435\u043c \u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u0439\u0442\u0435 \u0438\u0445, \u043f\u043e \u043c\u0435\u0440\u0435 \u0442\u043e\u0433\u043e \u043a\u0430\u043a \u0432\u044b \u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0435\u0441\u044c \u0441\u0438\u043b\u044c\u043d\u0435\u0435.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">5. <a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bf%d1%80%d0%be%d0%b4%d1%83%d0%ba%d1%82\/hse958-%d0%ba%d0%be%d0%bc%d0%bc%d0%b5%d1%80%d1%87%d0%b5%d1%81%d0%ba%d0%be%d0%b5-%d0%be%d0%b1%d0%be%d1%80%d1%83%d0%b4%d0%be%d0%b2%d0%b0%d0%bd%d0%b8%d0%b5-%d0%b4%d0%bb%d1%8f-%d1%84%d0%b8%d1%82%d0%bd\/\">\u041d\u0430\u043a\u043b\u043e\u043d\u043d\u0430\u044f \u0441\u043a\u0430\u043c\u044c\u044f<\/a><\/span><\/h2>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">1)<\/span> \u0412\u044b\u0433\u043e\u0434\u0430<\/span><\/h3>\n<p>\u0421\u0433\u0438\u0431\u0430\u043d\u0438\u0435 \u0438 \u0440\u0430\u0437\u0433\u0438\u0431\u0430\u043d\u0438\u0435 \u0440\u0443\u043a \u0432 \u043a\u043e\u043b\u0435\u043d\u044f\u0445 - \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441\u043a\u043e\u0435 \u0438 \u043e\u0447\u0435\u043d\u044c \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0434\u043b\u044f \u0438\u0437\u043e\u043b\u044f\u0446\u0438\u0438 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u043e\u0432.<\/p>\n<p>\u0418\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043d\u0438\u0435 \u0440\u0435\u0433\u0443\u043b\u0438\u0440\u0443\u0435\u043c\u043e\u0439 \u0441\u043a\u0430\u043c\u044c\u0438 \u0434\u043b\u044f \u0441\u043d\u0438\u0436\u0435\u043d\u0438\u044f \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0438, \u0442\u0430\u043a\u043e\u0439 \u043a\u0430\u043a Olympic Flat Bench, \u043f\u043e\u0432\u044b\u0448\u0430\u0435\u0442 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u044c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0431\u043b\u0430\u0433\u043e\u0434\u0430\u0440\u044f \u0443\u0434\u043e\u0431\u043d\u043e\u0439 \u0438 \u043a\u043e\u043c\u043f\u0430\u043a\u0442\u043d\u043e\u0439 \u043a\u043e\u043d\u0441\u0442\u0440\u0443\u043a\u0446\u0438\u0438.<\/p>\n<p>\u0422\u0430\u043a\u0438\u0435 \u044d\u043b\u0435\u043c\u0435\u043d\u0442\u044b, \u043a\u0430\u043a \u0440\u0435\u0437\u0438\u043d\u043e\u0432\u044b\u0435 \u0440\u0443\u0447\u043a\u0438, \u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0449\u0430\u044e\u0442 \u0441\u043a\u043e\u043b\u044c\u0436\u0435\u043d\u0438\u0435, \u0437\u0430\u0449\u0438\u0449\u0430\u044e\u0442 \u043f\u043e\u043b \u0438 \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0432\u0430\u044e\u0442 \u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u043e\u0441\u0442\u044c, \u0434\u0435\u043b\u0430\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0443 \u0431\u043e\u043b\u0435\u0435 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0439 \u0438 \u043a\u043e\u043c\u0444\u043e\u0440\u0442\u043d\u043e\u0439.<\/p>\n<p><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bf%d1%80%d0%be%d0%b4%d1%83%d0%ba%d1%82\/hse958-%d0%ba%d0%be%d0%bc%d0%bc%d0%b5%d1%80%d1%87%d0%b5%d1%81%d0%ba%d0%be%d0%b5-%d0%be%d0%b1%d0%be%d1%80%d1%83%d0%b4%d0%be%d0%b2%d0%b0%d0%bd%d0%b8%d0%b5-%d0%b4%d0%bb%d1%8f-%d1%84%d0%b8%d1%82%d0%bd\/\"><img decoding=\"async\" class=\"aligncenter wp-image-9064 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Decline-Bench-400x271.png\" alt=\"\u0421\u043f\u0443\u0441\u043a \u043d\u0430 \u0431\u0435\u043d\u0447\" width=\"400\" height=\"271\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Decline-Bench-200x135.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Decline-Bench-300x203.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Decline-Bench-400x271.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Decline-Bench-600x406.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Decline-Bench-768x520.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Decline-Bench-800x542.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Decline-Bench-1024x693.png 1024w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Decline-Bench-1200x813.png 1200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Decline-Bench-1536x1040.png 1536w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Decline-Bench.png 1920w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/a><\/p>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">2) <\/span><span style=\"color: #000000;\">\u041a\u0430\u043a \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u0441\u043a\u0430\u043c\u044c\u044e \u0434\u043b\u044f \u0441\u043d\u0438\u0436\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u043e\u0432\uff1f<\/span><\/span><\/h3>\n<p>\u0417\u0430\u0444\u0438\u043a\u0441\u0438\u0440\u0443\u0439\u0442\u0435 \u043d\u043e\u0433\u0438 \u043d\u0430 \u0441\u043a\u0430\u043c\u044c\u0435 \u0434\u043b\u044f \u0441\u043d\u0438\u0436\u0435\u043d\u0438\u044f \u0438 \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043b\u044f\u0433\u0442\u0435 \u043d\u0430 \u0441\u043f\u0438\u043d\u0443, \u0443\u0434\u043e\u0431\u043d\u043e \u0440\u0430\u0441\u043f\u043e\u043b\u043e\u0436\u0438\u0432 \u0442\u0435\u043b\u043e.<\/p>\n<p>\u0412\u043e\u0437\u044c\u043c\u0438\u0442\u0435\u0441\u044c \u0437\u0430 \u043f\u0435\u0440\u0435\u043a\u043b\u0430\u0434\u0438\u043d\u0443: \u0423\u0437\u043a\u0438\u043c \u0445\u0432\u0430\u0442\u043e\u043c \u043f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u0448\u0442\u0430\u043d\u0433\u0443 \u0441\u043e \u0441\u0442\u043e\u0439\u043a\u0438. \u0421\u0446\u0435\u043f\u0438\u0442\u0435 \u0440\u0443\u043a\u0438, \u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u043b\u043e\u043a\u0442\u0438 \u043f\u043e\u0434\u0442\u044f\u043d\u0443\u0442\u044b\u043c\u0438 \u0438 \u0443\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0439\u0442\u0435 \u0448\u0442\u0430\u043d\u0433\u0443 \u0442\u0430\u043a, \u0447\u0442\u043e\u0431\u044b \u043e\u043d\u0430 \u0432\u0438\u0441\u0435\u043b\u0430 \u043d\u0430\u0434 \u0432\u0430\u0448\u0438\u043c \u0442\u0435\u043b\u043e\u043c, \u0430 \u0440\u0443\u043a\u0438 \u0431\u044b\u043b\u0438 \u043f\u0435\u0440\u043f\u0435\u043d\u0434\u0438\u043a\u0443\u043b\u044f\u0440\u043d\u044b \u043f\u043e\u043b\u0443. \u042d\u0442\u043e \u0432\u0430\u0448\u0435 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435.<\/p>\n<p>\u0412\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435: \u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u0432\u0435\u0440\u0445\u043d\u0438\u0435 \u0440\u0443\u043a\u0438 \u043d\u0435\u043f\u043e\u0434\u0432\u0438\u0436\u043d\u044b\u043c\u0438 \u0438 \u043e\u043f\u0443\u0441\u043a\u0430\u0439\u0442\u0435 \u0448\u0442\u0430\u043d\u0433\u0443 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0443\u0435\u043c\u044b\u043c \u043f\u043e\u043b\u0443\u043a\u0440\u0443\u0433\u043e\u0432\u044b\u043c \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435\u043c, \u043f\u043e\u043a\u0430 \u043e\u043d\u0430 \u043d\u0435 \u043a\u043e\u0441\u043d\u0435\u0442\u0441\u044f \u0432\u0430\u0448\u0435\u0433\u043e \u043b\u0431\u0430. \u0417\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u0443\u0439\u0442\u0435 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u044b, \u0447\u0442\u043e\u0431\u044b \u0432\u0435\u0440\u043d\u0443\u0442\u044c \u0448\u0442\u0430\u043d\u0433\u0443 \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9066\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-decline-bench-to-Exercise-triceps\uff1f-200x200.jpeg\" alt=\"\u041a\u0430\u043a \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u0441\u043a\u0430\u043c\u044c\u044e \u0434\u043b\u044f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u043d\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u044b\uff1f\" width=\"400\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-decline-bench-to-Exercise-triceps\uff1f-66x66.jpeg 66w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-decline-bench-to-Exercise-triceps\uff1f-150x150.jpeg 150w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-decline-bench-to-Exercise-triceps\uff1f-200x200.jpeg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/How-to-use-the-decline-bench-to-Exercise-triceps\uff1f.jpeg 225w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<table class=\"aligncenter\" style=\"border-style: solid; border-color: #000000; width: 50.5727%; height: 126px;\">\n<tbody>\n<tr>\n<td width=\"184\">\u0421\u0442\u0438\u043b\u044c \u043e\u0431\u0443\u0447\u0435\u043d\u0438\u044f<\/td>\n<td width=\"184\">\u041d\u0430\u0431\u043e\u0440\u044b<\/td>\n<td width=\"184\">Reps<\/td>\n<\/tr>\n<tr>\n<td width=\"184\">\u0421\u0438\u043b\u043e\u0432\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438<\/td>\n<td width=\"184\">6-8<\/td>\n<td width=\"184\">4-6<\/td>\n<\/tr>\n<tr>\n<td width=\"184\">\u0413\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u044f<\/td>\n<td width=\"184\">4-6<\/td>\n<td width=\"184\">6-8<\/td>\n<\/tr>\n<tr>\n<td width=\"184\">\u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0432\u044b\u043d\u043e\u0441\u043b\u0438\u0432\u043e\u0441\u0442\u0438<\/td>\n<td width=\"184\">2-6<\/td>\n<td width=\"184\">10+<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">3)<\/span> \u0421\u043e\u0432\u0435\u0442\u044b<\/span><\/h3>\n<p>\u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0430\u044f \u043d\u0430\u0441\u0442\u0440\u043e\u0439\u043a\u0430: \u0423\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0435 \u0441\u043a\u0430\u043c\u044c\u044e \u0434\u043b\u044f \u0441\u043d\u0438\u0436\u0435\u043d\u0438\u044f \u043f\u043e\u0434 \u0443\u0434\u043e\u0431\u043d\u044b\u043c \u0443\u0433\u043b\u043e\u043c \u0438 \u0443\u0431\u0435\u0434\u0438\u0442\u0435\u0441\u044c, \u0447\u0442\u043e \u0432\u0430\u0448\u0438 \u043d\u043e\u0433\u0438 \u043d\u0430\u0434\u0435\u0436\u043d\u043e \u0437\u0430\u0444\u0438\u043a\u0441\u0438\u0440\u043e\u0432\u0430\u043d\u044b \u0434\u043b\u044f \u0441\u043e\u0445\u0440\u0430\u043d\u0435\u043d\u0438\u044f \u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u043e\u0441\u0442\u0438.<\/p>\n<p>\u041a\u043e\u043d\u0442\u0440\u043e\u043b\u044c \u043d\u0430\u0434 \u043b\u043e\u043a\u0442\u044f\u043c\u0438: \u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u043b\u043e\u043a\u0442\u0438 \u043f\u043e\u0434\u0442\u044f\u043d\u0443\u0442\u044b\u043c\u0438 \u0438 \u043d\u0435 \u0440\u0430\u0437\u0432\u043e\u0434\u0438\u0442\u0435 \u0438\u0445 \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u044b, \u0447\u0442\u043e\u0431\u044b \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0438\u0442\u044c\u0441\u044f \u043d\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u0430\u0445 \u0438 \u0438\u0437\u0431\u0435\u0436\u0430\u0442\u044c \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u044f.<\/p>\n<p>\u041c\u0435\u0434\u043b\u0435\u043d\u043d\u043e\u0435 \u0438 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0443\u0435\u043c\u043e\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435: \u041e\u043f\u0443\u0441\u043a\u0430\u0439\u0442\u0435 \u0448\u0442\u0430\u043d\u0433\u0443 \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e, \u0447\u0442\u043e\u0431\u044b \u0437\u0430\u0449\u0438\u0442\u0438\u0442\u044c \u0441\u0443\u0441\u0442\u0430\u0432\u044b \u0438 \u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0442\u0438\u0442\u044c \u0441\u043b\u0443\u0447\u0430\u0439\u043d\u044b\u0439 \u0443\u0434\u0430\u0440 \u043f\u043e \u043b\u0431\u0443.<\/p>\n<p>\u0414\u044b\u0445\u0430\u043d\u0438\u0435: \u0432\u0434\u044b\u0445\u0430\u0439\u0442\u0435, \u043a\u043e\u0433\u0434\u0430 \u043e\u043f\u0443\u0441\u043a\u0430\u0435\u0442\u0435 \u0448\u0442\u0430\u043d\u0433\u0443, \u0438 \u0432\u044b\u0434\u044b\u0445\u0430\u0439\u0442\u0435, \u043a\u043e\u0433\u0434\u0430 \u0432\u043e\u0437\u0432\u0440\u0430\u0449\u0430\u0435\u0442\u0435 \u0435\u0435 \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435.<\/p>\n<p>\u0423\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435 \u0432\u0435\u0441\u043e\u043c: \u041d\u0430\u0447\u043d\u0438\u0442\u0435 \u0441 \u043c\u0435\u043d\u044c\u0448\u0435\u0433\u043e \u0432\u0435\u0441\u0430, \u043f\u043e\u043a\u0430 \u043d\u0435 \u043e\u0441\u0432\u043e\u0438\u0442\u0435 \u0444\u043e\u0440\u043c\u0443, \u0430 \u0437\u0430\u0442\u0435\u043c \u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u0439\u0442\u0435 \u0432\u0435\u0441, \u0447\u0442\u043e\u0431\u044b \u043d\u0430\u0440\u0430\u0441\u0442\u0438\u0442\u044c \u0441\u0438\u043b\u0443.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">6. RFQ:<\/span><\/h2>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">1)<\/span> \u0412\u043e\u043f\u0440\u043e\u0441: \u041a\u0430\u043a \u044f \u043c\u043e\u0433\u0443 \u0431\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441, \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u044f <a href=\"https:\/\/artishook.com\/blogs\/news\/the-15-best-smith-machine-exercises-and-how-to-do-them\">\u041c\u0430\u0448\u0438\u043d\u0430 \u0421\u043c\u0438\u0442\u0430<\/a>?<\/span><\/h3>\n<p>\u041c\u0430\u0448\u0438\u043d\u0430 \u0421\u043c\u0438\u0442\u0430 \u043e\u0442\u043b\u0438\u0447\u043d\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0434\u043b\u044f \u043d\u0430\u0447\u0438\u043d\u0430\u044e\u0449\u0438\u0445, \u043f\u043e\u0441\u043a\u043e\u043b\u044c\u043a\u0443 \u0435\u0435 \u043d\u0435\u043f\u043e\u0434\u0432\u0438\u0436\u043d\u0430\u044f \u0434\u043e\u0440\u043e\u0436\u043a\u0430 \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0432\u0430\u0435\u0442 \u0434\u043e\u043f\u043e\u043b\u043d\u0438\u0442\u0435\u043b\u044c\u043d\u0443\u044e \u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u043e\u0441\u0442\u044c. \u041f\u0440\u043e\u0441\u0442\u043e \u0443\u0431\u0435\u0434\u0438\u0442\u0435\u0441\u044c, \u0447\u0442\u043e \u0432\u0430\u0448\u0438 \u043d\u043e\u0433\u0438 \u0441\u0442\u043e\u044f\u0442 \u0440\u043e\u0432\u043d\u043e, \u0438 \u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u043b\u043e\u043a\u0442\u0438 \u0431\u043b\u0438\u0436\u0435 \u043a \u0431\u043e\u043a\u0430\u043c \u043f\u0440\u0438 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0438 \u0442\u0430\u043a\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439, \u043a\u0430\u043a \u0443\u0437\u043a\u0438\u0439 \u0436\u0438\u043c.<\/p>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">2)<\/span> \u0412\u043e\u043f\u0440\u043e\u0441: \u041a\u0430\u043a \u044f \u043c\u043e\u0433\u0443 \u0441\u0434\u0435\u043b\u0430\u0442\u044c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441 \u0431\u043e\u043b\u0435\u0435 \u0442\u044f\u0436\u0435\u043b\u044b\u043c\u0438 \u0434\u043b\u044f\u00a0<a href=\"https:\/\/books.google.com\/books?id=GkYcEAAAQBAJ&amp;lpg=PP1&amp;ots=6cFKjd6TM0&amp;dq=How%20can%20I%20make%20triceps%20exercises%20harder%20on%20the%20arm%20flexion%20and%20extension%20Machine&amp;lr=lang_ja%7Clang_en&amp;hl=ja&amp;pg=PR1#v=onepage&amp;q&amp;f=false\">\u0421\u0433\u0438\u0431\u0430\u043d\u0438\u0435 \u0438 \u0440\u0430\u0437\u0433\u0438\u0431\u0430\u043d\u0438\u0435 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u0430 Assist Machine<\/a>?<\/span><\/h3>\n<p>\u0412\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0443\u0441\u043b\u043e\u0436\u043d\u0438\u0442\u044c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435, \u0438\u0437\u043c\u0435\u043d\u0438\u0432 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u043f\u0430\u0440\u0430\u043b\u043b\u0435\u043b\u044c\u043d\u044b\u0445 \u0431\u0440\u0443\u0441\u044c\u0435\u0432 \u0438\u043b\u0438 \u0434\u043e\u0431\u0430\u0432\u0438\u0432 \u0443\u0442\u044f\u0436\u0435\u043b\u0438\u0442\u0435\u043b\u0438, \u0447\u0442\u043e\u0431\u044b \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u044c \u0438\u043b\u0438 \u0443\u043c\u0435\u043d\u044c\u0448\u0438\u0442\u044c \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0443 \u043d\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u044b.<\/p>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">3)<\/span> \u0412\u043e\u043f\u0440\u043e\u0441: \u041f\u043e\u0447\u0435\u043c\u0443 \u044f \u0434\u043e\u043b\u0436\u0435\u043d \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c<a href=\"https:\/\/journals.lww.com\/nsca-jscr\/FullText\/2017\/07000\/Effects_of_Pre_exhaustion_on_the_Patterns_of.20.aspx\"> \u043a\u0432\u0430\u0440\u0442\u0438\u0440\u0430<strong> \u0421\u043a\u0430\u043c\u044c\u044f \u0434\u043b\u044f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u043d\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441 <\/strong><\/a>\u0434\u043e\u043c\u0430 \u0438\u043b\u0438 \u0432 \u0441\u043f\u043e\u0440\u0442\u0437\u0430\u043b\u0435?<\/span><\/h3>\n<p>\u041f\u043b\u043e\u0441\u043a\u0430\u044f \u0441\u043a\u0430\u043c\u044c\u044f \u043e\u0447\u0435\u043d\u044c \u0443\u043d\u0438\u0432\u0435\u0440\u0441\u0430\u043b\u044c\u043d\u0430 \u0438 \u043d\u0435 \u043d\u0443\u0436\u0434\u0430\u0435\u0442\u0441\u044f \u0432 \u043c\u043e\u0434\u043d\u043e\u043c \u043e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u0438. \u0412\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u0435\u0435 \u0432 \u043b\u044e\u0431\u043e\u043c \u043c\u0435\u0441\u0442\u0435, \u0430 \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u044c \u043c\u043e\u0436\u043d\u043e \u0440\u0435\u0433\u0443\u043b\u0438\u0440\u043e\u0432\u0430\u0442\u044c, \u043c\u0435\u043d\u044f\u044f \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u043d\u043e\u0433 \u0438\u043b\u0438 \u0434\u043e\u0431\u0430\u0432\u043b\u044f\u044f \u0443\u0442\u044f\u0436\u0435\u043b\u0438\u0442\u0435\u043b\u0438.<\/p>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">4)<\/span> \u0412\u043e\u043f\u0440\u043e\u0441: \u041a\u0430\u043a \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u0438 \u0448\u0442\u0430\u043d\u0433\u0430 \u043d\u0430 \u043f\u043b\u043e\u0441\u043a\u043e\u0439 \u0441\u043a\u0430\u043c\u044c\u0435 \u043f\u043e\u043c\u043e\u0433\u0430\u044e\u0442 \u0440\u0430\u0437\u0432\u0438\u0432\u0430\u0442\u044c \u0441\u0438\u043b\u0443 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u0430?<\/span><\/h3>\n<p>\u0418\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043d\u0438\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439 \u0438\u043b\u0438 \u0448\u0442\u0430\u043d\u0433\u0438 \u043d\u0430 \u043f\u043b\u043e\u0441\u043a\u043e\u0439 \u0441\u043a\u0430\u043c\u044c\u0435 \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u0435\u0442 \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u044b\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f, \u0442\u0430\u043a\u0438\u0435 \u043a\u0430\u043a \u043e\u0442\u0431\u0438\u0432\u044b \u0438\u043b\u0438 \u0440\u0430\u0437\u0433\u0438\u0431\u0430\u043d\u0438\u044f, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0434\u0435\u0439\u0441\u0442\u0432\u0438\u0442\u0435\u043b\u044c\u043d\u043e \u043d\u0430\u0446\u0435\u043b\u0435\u043d\u044b \u043d\u0430 \u0432\u0430\u0448\u0438 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u044b \u0438 \u043f\u043e\u043c\u043e\u0433\u0430\u044e\u0442 \u043d\u0430\u0440\u0430\u0441\u0442\u0438\u0442\u044c \u043c\u044b\u0448\u0446\u044b.<\/p>\n<h3><span style=\"font-size: 14pt;\"><span style=\"color: #99cc00;\">5)<\/span> \u0412\u043e\u043f\u0440\u043e\u0441: <a href=\"https:\/\/exrx.net\/Kinesiology\/BenchPress\">\u041f\u043e\u0447\u0435\u043c\u0443 \u0441\u043a\u0430\u043c\u044c\u044f \u0434\u043b\u044f \u0441\u043d\u0438\u0436\u0435\u043d\u0438\u044f \u043b\u0443\u0447\u0448\u0435 \u0434\u043b\u044f \u0438\u0437\u043e\u043b\u044f\u0446\u0438\u0438 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u043e\u0432, \u0447\u0435\u043c \u0434\u0440\u0443\u0433\u0438\u0435 \u0441\u043a\u0430\u043c\u044c\u0438<\/a>?<\/span><\/h3>\n<p>\u0421\u043a\u0430\u043c\u044c\u044f \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043b\u0435\u0436\u0430 \u0440\u0430\u0441\u043f\u043e\u043b\u0430\u0433\u0430\u0435\u0442\u0441\u044f \u043f\u043e\u0434 \u0443\u0433\u043b\u043e\u043c, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u0431\u043e\u043b\u044c\u0448\u0435 \u043d\u0430\u0446\u0435\u043b\u0435\u043d \u043d\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441, \u043e\u0441\u043e\u0431\u0435\u043d\u043d\u043e \u043f\u0440\u0438 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0438 \u0442\u0430\u043a\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439, \u043a\u0430\u043a \u0440\u0430\u0437\u0433\u0438\u0431\u0430\u043d\u0438\u0435 \u043d\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441, \u0447\u0442\u043e \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u0435\u0442 \u0438\u0437\u0431\u0435\u0436\u0430\u0442\u044c \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0438 \u043d\u0430 \u0434\u0440\u0443\u0433\u0438\u0435 \u043c\u044b\u0448\u0446\u044b.<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<\/div><div class=\"fusion-recent-posts fusion-recent-posts-1 avada-container layout-default layout-columns-3 fusion-recent-posts-center\"><section class=\"fusion-columns columns fusion-columns-3 columns-3\"><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/ru\/%d1%80%d1%83%d0%ba%d0%be%d0%b2%d0%be%d0%b4%d1%81%d1%82%d0%b2%d0%be-%d0%bf%d0%be-%d1%82%d1%80%d0%b5%d0%bd%d0%b8%d1%80%d0%be%d0%b2%d0%ba%d0%b5-%d1%80%d1%83%d0%ba-%d0%b8-%d0%bf%d0%bb%d0%b5%d1%87\/\" aria-label=\"\u0421\u0438\u043b\u044c\u043d\u0435\u0435 \u0440\u0443\u043a\u0438, \u0448\u0438\u0440\u0435 \u043f\u043b\u0435\u0447\u0438: \u041f\u043e\u043b\u043d\u043e\u0435 \u0440\u0443\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e \u043f\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0435 \u0440\u0443\u043a \u0438 \u043f\u043b\u0435\u0447\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"700\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Working-out-arms-and-shoulders-700x441.jpg\" class=\"attachment-recent-posts size-recent-posts\" alt=\"\u041f\u0440\u043e\u0440\u0430\u0431\u043e\u0442\u043a\u0430 \u0440\u0443\u043a \u0438 \u043f\u043b\u0435\u0447\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Working-out-arms-and-shoulders-320x202.jpg 320w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Working-out-arms-and-shoulders-700x441.jpg 700w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ru\/author\/87523941qq-com\/\" title=\"\u0417\u0430\u043f\u0438\u0441\u0438 HSE Fitness\" rel=\"author\">\u0424\u0438\u0442\u043d\u0435\u0441 HSE<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2026-03-25T14:48:44+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/ru\/%d1%80%d1%83%d0%ba%d0%be%d0%b2%d0%be%d0%b4%d1%81%d1%82%d0%b2%d0%be-%d0%bf%d0%be-%d1%82%d1%80%d0%b5%d0%bd%d0%b8%d1%80%d0%be%d0%b2%d0%ba%d0%b5-%d1%80%d1%83%d0%ba-%d0%b8-%d0%bf%d0%bb%d0%b5%d1%87\/\">\u0421\u0438\u043b\u044c\u043d\u0435\u0435 \u0440\u0443\u043a\u0438, \u0448\u0438\u0440\u0435 \u043f\u043b\u0435\u0447\u0438: \u041f\u043e\u043b\u043d\u043e\u0435 \u0440\u0443\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e \u043f\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0435 \u0440\u0443\u043a \u0438 \u043f\u043b\u0435\u0447<\/a><\/h4><p class=\"meta\">By <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ru\/author\/87523941qq-com\/\" title=\"\u0417\u0430\u043f\u0438\u0441\u0438 HSE Fitness\" rel=\"author\">\u0424\u0438\u0442\u043d\u0435\u0441 HSE<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-03-25T14:48:44+00:00<\/span><span>25 \u043c\u0430\u0440\u0442\u0430, 2026<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%b1%d0%bb%d0%be%d0%b3%d0%b8\/\" rel=\"category tag\">\u0411\u043b\u043e\u0433\u0438<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bd%d0%be%d0%b2%d0%be%d1%81%d1%82%d0%b8\/\" rel=\"category tag\">\u041d\u043e\u0432\u043e\u0441\u0442\u0438<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ru\/%d1%80%d1%83%d0%ba%d0%be%d0%b2%d0%be%d0%b4%d1%81%d1%82%d0%b2%d0%be-%d0%bf%d0%be-%d1%82%d1%80%d0%b5%d0%bd%d0%b8%d1%80%d0%be%d0%b2%d0%ba%d0%b5-%d1%80%d1%83%d0%ba-%d0%b8-%d0%bf%d0%bb%d0%b5%d1%87\/#respond\">0 Comments<\/a><\/span><\/p><\/div><\/article><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bf%d1%80%d0%be%d0%b5%d0%ba%d1%82-%d1%82%d1%80%d0%b5%d0%bd%d0%b0%d0%b6%d0%b5%d1%80%d0%bd%d0%be%d0%b3%d0%be-%d0%b7%d0%b0%d0%bb%d0%b0-hse-fitness-%d1%83%d1%81%d0%bf%d0%b5%d1%88%d0%bd%d0%be-%d0%b7\/\" aria-label=\"\u041f\u0440\u043e\u0435\u043a\u0442 HSE Fitness Gym \u0443\u0441\u043f\u0435\u0448\u043d\u043e \u0441\u0442\u0430\u0440\u0442\u043e\u0432\u0430\u043b \u0432 \u0410\u0440\u0433\u0435\u043d\u0442\u0438\u043d\u0435\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"700\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Argentina-gym-case-2-700x441.jpg\" class=\"attachment-recent-posts size-recent-posts\" alt=\"\u0410\u0440\u0433\u0435\u043d\u0442\u0438\u043d\u0441\u043a\u0438\u0439 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u044b\u0439 \u0437\u0430\u043b \u0414\u0435\u043b\u043e 2\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Argentina-gym-case-2-320x202.jpg 320w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Argentina-gym-case-2-700x441.jpg 700w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ru\/author\/87523941qq-com\/\" title=\"\u0417\u0430\u043f\u0438\u0441\u0438 HSE Fitness\" rel=\"author\">\u0424\u0438\u0442\u043d\u0435\u0441 HSE<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2026-03-02T14:53:11+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bf%d1%80%d0%be%d0%b5%d0%ba%d1%82-%d1%82%d1%80%d0%b5%d0%bd%d0%b0%d0%b6%d0%b5%d1%80%d0%bd%d0%be%d0%b3%d0%be-%d0%b7%d0%b0%d0%bb%d0%b0-hse-fitness-%d1%83%d1%81%d0%bf%d0%b5%d1%88%d0%bd%d0%be-%d0%b7\/\">\u041f\u0440\u043e\u0435\u043a\u0442 HSE Fitness Gym \u0443\u0441\u043f\u0435\u0448\u043d\u043e \u0441\u0442\u0430\u0440\u0442\u043e\u0432\u0430\u043b \u0432 \u0410\u0440\u0433\u0435\u043d\u0442\u0438\u043d\u0435<\/a><\/h4><p class=\"meta\">By <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ru\/author\/87523941qq-com\/\" title=\"\u0417\u0430\u043f\u0438\u0441\u0438 HSE Fitness\" rel=\"author\">\u0424\u0438\u0442\u043d\u0435\u0441 HSE<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-03-02T14:53:11+00:00<\/span><span>2 \u043c\u0430\u0440\u0442\u0430, 2026<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%b1%d0%bb%d0%be%d0%b3%d0%b8\/\" rel=\"category tag\">\u0411\u043b\u043e\u0433\u0438<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bd%d0%be%d0%b2%d0%be%d1%81%d1%82%d0%b8\/\" rel=\"category tag\">\u041d\u043e\u0432\u043e\u0441\u0442\u0438<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bf%d1%80%d0%be%d0%b5%d0%ba%d1%82-%d1%82%d1%80%d0%b5%d0%bd%d0%b0%d0%b6%d0%b5%d1%80%d0%bd%d0%be%d0%b3%d0%be-%d0%b7%d0%b0%d0%bb%d0%b0-hse-fitness-%d1%83%d1%81%d0%bf%d0%b5%d1%88%d0%bd%d0%be-%d0%b7\/#respond\">0 Comments<\/a><\/span><\/p><\/div><\/article><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bb%d1%83%d1%87%d1%88%d0%b8%d0%b9-%d0%b6%d0%b8%d0%bc-%d0%bd%d0%be%d0%b3%d0%b0%d0%bc%d0%b8-%d0%bf%d0%be%d1%81%d1%82%d0%b0%d0%bd%d0%be%d0%b2%d0%ba%d0%b0-%d0%bd%d0%be%d0%b3-%d0%b4%d0%bb%d1%8f-%d1%80\/\" aria-label=\"\u041b\u0443\u0447\u0448\u0430\u044f \u043f\u043e\u0441\u0442\u0430\u043d\u043e\u0432\u043a\u0430 \u043d\u043e\u0433 \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043d\u043e\u0433\u0430\u043c\u0438 \u0434\u043b\u044f \u0440\u043e\u0441\u0442\u0430 \u0438 \u0441\u0438\u043b\u044b\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"662\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Leg-Press-Foot-Placement-662x441.png\" class=\"attachment-recent-posts size-recent-posts\" alt=\"\u041f\u043e\u0441\u0442\u0430\u043d\u043e\u0432\u043a\u0430 \u043d\u043e\u0433 \u043f\u0440\u0438 \u0436\u0438\u043c\u0435 \u043d\u043e\u0433\u0430\u043c\u0438\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ru\/author\/87523941qq-com\/\" title=\"\u0417\u0430\u043f\u0438\u0441\u0438 HSE Fitness\" rel=\"author\">\u0424\u0438\u0442\u043d\u0435\u0441 HSE<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2026-03-01T12:33:43+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bb%d1%83%d1%87%d1%88%d0%b8%d0%b9-%d0%b6%d0%b8%d0%bc-%d0%bd%d0%be%d0%b3%d0%b0%d0%bc%d0%b8-%d0%bf%d0%be%d1%81%d1%82%d0%b0%d0%bd%d0%be%d0%b2%d0%ba%d0%b0-%d0%bd%d0%be%d0%b3-%d0%b4%d0%bb%d1%8f-%d1%80\/\">\u041b\u0443\u0447\u0448\u0430\u044f \u043f\u043e\u0441\u0442\u0430\u043d\u043e\u0432\u043a\u0430 \u043d\u043e\u0433 \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043d\u043e\u0433\u0430\u043c\u0438 \u0434\u043b\u044f \u0440\u043e\u0441\u0442\u0430 \u0438 \u0441\u0438\u043b\u044b<\/a><\/h4><p class=\"meta\">By <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ru\/author\/87523941qq-com\/\" title=\"\u0417\u0430\u043f\u0438\u0441\u0438 HSE Fitness\" rel=\"author\">\u0424\u0438\u0442\u043d\u0435\u0441 HSE<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-03-01T12:33:43+00:00<\/span><span>1 \u043c\u0430\u0440\u0442\u0430, 2026<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bd%d0%be%d0%b2%d0%be%d1%81%d1%82%d0%b8\/\" rel=\"category tag\">\u041d\u043e\u0432\u043e\u0441\u0442\u0438<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bb%d1%83%d1%87%d1%88%d0%b8%d0%b9-%d0%b6%d0%b8%d0%bc-%d0%bd%d0%be%d0%b3%d0%b0%d0%bc%d0%b8-%d0%bf%d0%be%d1%81%d1%82%d0%b0%d0%bd%d0%be%d0%b2%d0%ba%d0%b0-%d0%bd%d0%be%d0%b3-%d0%b4%d0%bb%d1%8f-%d1%80\/#respond\">0 Comments<\/a><\/span><\/p><\/div><\/article><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%ba%d0%be%d0%bc%d0%bf%d0%b0%d0%bd%d0%b8%d1%8f-hse-%d0%b7%d0%b0%d0%b2%d0%b5%d1%80%d1%88%d0%b8%d0%bb%d0%b0-%d0%ba%d1%80%d1%83%d0%bf%d0%bd%d1%8b%d0%b9-%d0%bf%d1%80%d0%be%d0%b5%d0%ba%d1%82-%d0%bf%d0%be\/\" aria-label=\"\u041e\u0442 \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0441\u0442\u0432\u0430 \u0434\u043e \u043f\u043e\u0440\u043e\u0433\u0430: HSE \u0437\u0430\u0432\u0435\u0440\u0448\u0430\u0435\u0442 \u043a\u0440\u0443\u043f\u043d\u044b\u0439 \u043f\u0440\u043e\u0435\u043a\u0442 \u043f\u043e \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0441\u0442\u0432\u0443 \u043e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u0434\u043b\u044f \u0444\u0438\u0442\u043d\u0435\u0441\u0430 \u0432 \u0421\u0428\u0410\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"700\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/HSE-USA-Gym-Case-14-700x441.jpg\" class=\"attachment-recent-posts size-recent-posts\" alt=\"HSE USA Gym Case 14\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/HSE-USA-Gym-Case-14-320x202.jpg 320w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/HSE-USA-Gym-Case-14-700x441.jpg 700w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ru\/author\/87523941qq-com\/\" title=\"\u0417\u0430\u043f\u0438\u0441\u0438 HSE Fitness\" rel=\"author\">\u0424\u0438\u0442\u043d\u0435\u0441 HSE<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2026-01-12T15:01:28+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%ba%d0%be%d0%bc%d0%bf%d0%b0%d0%bd%d0%b8%d1%8f-hse-%d0%b7%d0%b0%d0%b2%d0%b5%d1%80%d1%88%d0%b8%d0%bb%d0%b0-%d0%ba%d1%80%d1%83%d0%bf%d0%bd%d1%8b%d0%b9-%d0%bf%d1%80%d0%be%d0%b5%d0%ba%d1%82-%d0%bf%d0%be\/\">\u041e\u0442 \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0441\u0442\u0432\u0430 \u0434\u043e \u043f\u043e\u0440\u043e\u0433\u0430: HSE \u0437\u0430\u0432\u0435\u0440\u0448\u0430\u0435\u0442 \u043a\u0440\u0443\u043f\u043d\u044b\u0439 \u043f\u0440\u043e\u0435\u043a\u0442 \u043f\u043e \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0441\u0442\u0432\u0443 \u043e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u0434\u043b\u044f \u0444\u0438\u0442\u043d\u0435\u0441\u0430 \u0432 \u0421\u0428\u0410<\/a><\/h4><p class=\"meta\">By <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ru\/author\/87523941qq-com\/\" title=\"\u0417\u0430\u043f\u0438\u0441\u0438 HSE Fitness\" rel=\"author\">\u0424\u0438\u0442\u043d\u0435\u0441 HSE<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-01-12T15:01:28+00:00<\/span><span>21 \u043d\u043e\u044f\u0431\u0440\u044f, 2025<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%b1%d0%bb%d0%be%d0%b3%d0%b8\/\" rel=\"category tag\">\u0411\u043b\u043e\u0433\u0438<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bd%d0%be%d0%b2%d0%be%d1%81%d1%82%d0%b8\/\" rel=\"category tag\">\u041d\u043e\u0432\u043e\u0441\u0442\u0438<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%ba%d0%be%d0%bc%d0%bf%d0%b0%d0%bd%d0%b8%d1%8f-hse-%d0%b7%d0%b0%d0%b2%d0%b5%d1%80%d1%88%d0%b8%d0%bb%d0%b0-%d0%ba%d1%80%d1%83%d0%bf%d0%bd%d1%8b%d0%b9-%d0%bf%d1%80%d0%be%d0%b5%d0%ba%d1%82-%d0%bf%d0%be\/#respond\">0 Comments<\/a><\/span><\/p><\/div><\/article><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/ru\/%d1%81%d0%bf%d0%b8%d1%81%d0%be%d0%ba-%d1%83%d0%bf%d1%80%d0%b0%d0%b6%d0%bd%d0%b5%d0%bd%d0%b8%d0%b9-%d0%bd%d0%b0-%d0%b4%d0%b5%d0%bd%d1%8c-%d0%bf%d0%be%d0%b4%d1%82%d1%8f%d0%b3%d0%b8%d0%b2%d0%b0%d0%bd\/\" aria-label=\"\u041e\u0442 \u043d\u043e\u0432\u0438\u0447\u043a\u0430 \u0434\u043e \u043f\u0440\u043e\u0444\u0435\u0441\u0441\u0438\u043e\u043d\u0430\u043b\u0430: \u0421\u043f\u0438\u0441\u043e\u043a \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0434\u043b\u044f \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u0439, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0432\u0430\u043c \u043f\u043e\u043d\u0440\u0430\u0432\u044f\u0442\u0441\u044f\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"700\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Chest-Supported-Rows-700x441.png\" class=\"attachment-recent-posts size-recent-posts\" alt=\"\u041f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u044f \u0441 \u043e\u043f\u043e\u0440\u043e\u0439 \u043d\u0430 \u0433\u0440\u0443\u0434\u044c\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Chest-Supported-Rows-320x202.png 320w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Chest-Supported-Rows-700x441.png 700w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ru\/author\/87523941qq-com\/\" title=\"\u0417\u0430\u043f\u0438\u0441\u0438 HSE Fitness\" rel=\"author\">\u0424\u0438\u0442\u043d\u0435\u0441 HSE<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2025-11-06T16:09:03+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/ru\/%d1%81%d0%bf%d0%b8%d1%81%d0%be%d0%ba-%d1%83%d0%bf%d1%80%d0%b0%d0%b6%d0%bd%d0%b5%d0%bd%d0%b8%d0%b9-%d0%bd%d0%b0-%d0%b4%d0%b5%d0%bd%d1%8c-%d0%bf%d0%be%d0%b4%d1%82%d1%8f%d0%b3%d0%b8%d0%b2%d0%b0%d0%bd\/\">\u041e\u0442 \u043d\u043e\u0432\u0438\u0447\u043a\u0430 \u0434\u043e \u043f\u0440\u043e\u0444\u0435\u0441\u0441\u0438\u043e\u043d\u0430\u043b\u0430: \u0421\u043f\u0438\u0441\u043e\u043a \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0434\u043b\u044f \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u0439, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0432\u0430\u043c \u043f\u043e\u043d\u0440\u0430\u0432\u044f\u0442\u0441\u044f<\/a><\/h4><p class=\"meta\">By <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ru\/author\/87523941qq-com\/\" title=\"\u0417\u0430\u043f\u0438\u0441\u0438 HSE Fitness\" rel=\"author\">\u0424\u0438\u0442\u043d\u0435\u0441 HSE<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2025-11-06T16:09:03+00:00<\/span><span>6 \u043d\u043e\u044f\u0431\u0440\u044f, 2025<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bd%d0%be%d0%b2%d0%be%d1%81%d1%82%d0%b8\/\" rel=\"category tag\">\u041d\u043e\u0432\u043e\u0441\u0442\u0438<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ru\/%d1%81%d0%bf%d0%b8%d1%81%d0%be%d0%ba-%d1%83%d0%bf%d1%80%d0%b0%d0%b6%d0%bd%d0%b5%d0%bd%d0%b8%d0%b9-%d0%bd%d0%b0-%d0%b4%d0%b5%d0%bd%d1%8c-%d0%bf%d0%be%d0%b4%d1%82%d1%8f%d0%b3%d0%b8%d0%b2%d0%b0%d0%bd\/#respond\">0 Comments<\/a><\/span><\/p><\/div><\/article><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%ba%d0%be%d0%bc%d0%bf%d0%b0%d0%bd%d0%b8%d1%8f-hse-fitness-%d0%bf%d0%be%d1%81%d1%82%d0%b0%d0%b2%d0%bb%d1%8f%d0%b5%d1%82-%d1%82%d0%b0%d1%80%d0%b5%d0%bb%d0%ba%d0%b8-%d0%b4%d0%bb%d1%8f-%d1%88%d1%82\/\" aria-label=\"\u041a\u0430\u0447\u0435\u0441\u0442\u0432\u043e \u0432 \u043a\u0430\u0436\u0434\u043e\u0439 \u0434\u0435\u0442\u0430\u043b\u0438: HSE Fitness \u043f\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u0435\u0442 \u043f\u043b\u0430\u0441\u0442\u0438\u043d\u044b \u0434\u043b\u044f \u0448\u0442\u0430\u043d\u0433\u0438, \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u0438 \u043d\u0430\u043f\u043e\u043b\u044c\u043d\u044b\u0435 \u043f\u043e\u043a\u0440\u044b\u0442\u0438\u044f \u0432 \u0415\u0432\u0440\u043e\u043f\u0443\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"700\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/09\/IMG_2025-700x441.jpg\" class=\"attachment-recent-posts size-recent-posts\" alt=\"\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/09\/IMG_2025-320x202.jpg 320w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/09\/IMG_2025-700x441.jpg 700w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ru\/author\/87523941qq-com\/\" title=\"\u0417\u0430\u043f\u0438\u0441\u0438 HSE Fitness\" rel=\"author\">\u0424\u0438\u0442\u043d\u0435\u0441 HSE<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2026-01-12T15:01:36+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%ba%d0%be%d0%bc%d0%bf%d0%b0%d0%bd%d0%b8%d1%8f-hse-fitness-%d0%bf%d0%be%d1%81%d1%82%d0%b0%d0%b2%d0%bb%d1%8f%d0%b5%d1%82-%d1%82%d0%b0%d1%80%d0%b5%d0%bb%d0%ba%d0%b8-%d0%b4%d0%bb%d1%8f-%d1%88%d1%82\/\">\u041a\u0430\u0447\u0435\u0441\u0442\u0432\u043e \u0432 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