{"id":9221,"date":"2024-12-03T13:56:30","date_gmt":"2024-12-03T13:56:30","guid":{"rendered":"https:\/\/www.hsefitness.com\/?p=9221"},"modified":"2024-12-12T15:40:27","modified_gmt":"2024-12-12T15:40:27","slug":"13-%d0%bb%d1%83%d1%87%d1%88%d0%b8%d1%85-%d0%b0%d0%bb%d1%8c%d1%82%d0%b5%d1%80%d0%bd%d0%b0%d1%82%d0%b8%d0%b2-%d0%bf%d1%80%d0%b8%d1%81%d0%b5%d0%b4%d0%b0%d0%bd%d0%b8%d1%8f%d0%bc-%d0%b4%d0%bb%d1%8f-%d0%bf","status":"publish","type":"post","link":"https:\/\/www.hsefitness.com\/ru\/13-%d0%bb%d1%83%d1%87%d1%88%d0%b8%d1%85-%d0%b0%d0%bb%d1%8c%d1%82%d0%b5%d1%80%d0%bd%d0%b0%d1%82%d0%b8%d0%b2-%d0%bf%d1%80%d0%b8%d1%81%d0%b5%d0%b4%d0%b0%d0%bd%d0%b8%d1%8f%d0%bc-%d0%b4%d0%bb%d1%8f-%d0%bf\/","title":{"rendered":"13 \u043b\u0443\u0447\u0448\u0438\u0445 \u0430\u043b\u044c\u0442\u0435\u0440\u043d\u0430\u0442\u0438\u0432 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f\u043c \u0434\u043b\u044f \u043f\u043e\u0441\u0442\u0440\u043e\u0435\u043d\u0438\u044f \u043c\u043e\u0449\u043d\u044b\u0445 \u043d\u043e\u0433"},"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 style=\"text-align: center;\"><span style=\"font-size: 24pt;\">13 \u043b\u0443\u0447\u0448\u0438\u0445 \u0430\u043b\u044c\u0442\u0435\u0440\u043d\u0430\u0442\u0438\u0432 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f\u043c \u0434\u043b\u044f \u043f\u043e\u0441\u0442\u0440\u043e\u0435\u043d\u0438\u044f \u043c\u043e\u0449\u043d\u044b\u0445 \u043d\u043e\u0433<\/span><\/h2>\n<hr \/>\n<p>\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439 \u0447\u0430\u0441\u0442\u043e \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u043e\u0441\u043d\u043e\u0432\u043d\u043e\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u043e\u0439 \u0434\u043b\u044f \u0440\u0430\u0437\u0432\u0438\u0442\u0438\u044f \u0441\u0438\u043b\u044c\u043d\u044b\u0445 \u0438 \u043c\u043e\u0449\u043d\u044b\u0445 \u043d\u043e\u0433. \u041e\u0434\u043d\u0430\u043a\u043e \u0441\u0443\u0449\u0435\u0441\u0442\u0432\u0443\u0435\u0442 \u043c\u043d\u043e\u0436\u0435\u0441\u0442\u0432\u043e \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u0445 \u0430\u043b\u044c\u0442\u0435\u0440\u043d\u0430\u0442\u0438\u0432 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u0430\u043c \u0434\u043b\u044f \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439, \u0435\u0441\u043b\u0438 \u0432\u044b \u0445\u043e\u0442\u0438\u0442\u0435 \u0434\u043e\u0431\u0430\u0432\u0438\u0442\u044c \u0440\u0430\u0437\u043d\u043e\u043e\u0431\u0440\u0430\u0437\u0438\u044f \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0443 \u0438\u043b\u0438 \u043f\u0440\u0435\u0434\u043f\u043e\u0447\u0438\u0442\u0430\u0435\u0442\u0435 \u0431\u043e\u043b\u0435\u0435 \u0444\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0430\u043b\u044c\u043d\u044b\u0435 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u044b \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a. \u0412 \u044d\u0442\u043e\u043c \u0440\u0443\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u0435 \u043c\u044b \u0440\u0430\u0441\u0441\u043c\u043e\u0442\u0440\u0438\u043c \u043b\u0443\u0447\u0448\u0438\u0435 \u0430\u043b\u044c\u0442\u0435\u0440\u043d\u0430\u0442\u0438\u0432\u043d\u044b\u0435 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u044b \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043f\u0440\u043e\u0440\u0430\u0431\u0430\u0442\u044b\u0432\u0430\u044e\u0442 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u044b\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f, \u044f\u0433\u043e\u0434\u0438\u0446\u044b \u0438 \u043a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u044b, \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0432\u0430\u044f \u0432\u0430\u043c \u0432\u0441\u0435\u0441\u0442\u043e\u0440\u043e\u043d\u043d\u0435\u0435 \u0440\u0430\u0437\u0432\u0438\u0442\u0438\u0435.<span style=\"color: #000000;\">\u0434\u0435\u043d\u044c \u043d\u043e\u0433 <\/span>\u0440\u0443\u0442\u0438\u043d\u0430. \u041e\u043d\u0430 \u043f\u043e\u043c\u043e\u0436\u0435\u0442 \u0432\u0430\u043c \u0443\u043b\u0443\u0447\u0448\u0438\u0442\u044c \u0440\u0430\u0432\u043d\u043e\u0432\u0435\u0441\u0438\u0435, \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u044c \u043d\u0438\u0436\u043d\u044e\u044e \u0447\u0430\u0441\u0442\u044c \u0442\u0435\u043b\u0430 \u0438 \u0434\u043e\u0441\u0442\u0438\u0447\u044c \u043f\u043e\u0441\u0442\u0430\u0432\u043b\u0435\u043d\u043d\u044b\u0445 \u0446\u0435\u043b\u0435\u0439 \u0432 \u0444\u0438\u0442\u043d\u0435\u0441\u0435. <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.hsefitness.com\/ru\/%d1%86%d0%b5%d0%bb%d0%b8-%d0%b4%d0%bb%d1%8f-%d0%bd%d0%be%d0%b3-%d1%8d%d1%82%d0%b8-8-%d1%82%d1%80%d0%b5%d0%bd%d0%b0%d0%b6%d0%b5%d1%80%d0%be%d0%b2-%d0%b4%d0%bb%d1%8f-%d0%bd%d0%be%d0%b3-%d0%b2-%d1%82\/\"><strong>\u0414\u043d\u0435\u0432\u043d\u0430\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0434\u043b\u044f \u043d\u043e\u0433.<\/strong><\/a><\/span><\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\u0427\u0442\u043e \u0442\u0430\u043a\u043e\u0435 \u0445\u0430\u043a\u0435\u0440\u0441\u043a\u043e\u0435 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0435?<\/span><\/h2>\n<p>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435, \u043e\u0441\u043d\u043e\u0432\u0430\u043d\u043d\u043e\u0435 \u043d\u0430 \u0442\u0435\u0445\u043d\u0438\u043a\u0435, \u043f\u0440\u043e\u0440\u0430\u0431\u0430\u0442\u044b\u0432\u0430\u0435\u0442 \u043a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u044b, \u0430 \u0442\u0430\u043a\u0436\u0435 \u044f\u0433\u043e\u0434\u0438\u0446\u044b \u0438 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u044b\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f. \u0414\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 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0435\u0442\u0441\u044f \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440 \u0434\u043b\u044f \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0443\u0435\u0442 \u0432\u0430\u0448\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435.<\/p>\n<h3><span style=\"font-size: 14pt; color: #000000;\">\u041f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 \u0438 \u043d\u0430\u0437\u043d\u0430\u0447\u0435\u043d\u0438\u0435:<\/span><\/h3>\n<p><strong>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u0441\u0444\u043e\u043a\u0443\u0441\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u0435 \u043d\u0430 \u043a\u0432\u0430\u0434\u0440\u0430\u0442\u0435<\/strong>: \u041e\u0434\u043d\u0430 \u0438\u0437 \u043b\u0443\u0447\u0448\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0434\u043b\u044f \u0438\u0437\u043e\u043b\u044f\u0446\u0438\u0438 \u043a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u043e\u0432.<\/p>\n<p><strong>\u0411\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u043e \u0434\u043b\u044f \u043d\u043e\u0432\u0438\u0447\u043a\u043e\u0432:<\/strong> \u0423\u043a\u0430\u0437\u0430\u043d\u043d\u044b\u0439 \u043a\u0443\u0440\u0441 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f \u043c\u0430\u0448\u0438\u043d\u044b \u0441\u043d\u0438\u0436\u0430\u0435\u0442 \u0432\u0435\u0440\u043e\u044f\u0442\u043d\u043e\u0441\u0442\u044c \u043f\u043e\u043b\u0443\u0447\u0435\u043d\u0438\u044f \u0442\u0440\u0430\u0432\u043c.<\/p>\n<p>\u041d\u0430\u0446\u0435\u043b\u0438\u0432\u0430\u043d\u0438\u0435 \u043d\u0430 \u043a\u043e\u043d\u043a\u0440\u0435\u0442\u043d\u044b\u0435 \u043c\u044b\u0448\u0446\u044b \u043d\u0438\u0436\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0442\u0435\u043b\u0430 \u0431\u0435\u0437 \u0441\u0438\u043b\u044c\u043d\u043e\u0439 \u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e\u0441\u0442\u0438 \u043e\u0442 \u0441\u0442\u0430\u0431\u0438\u043b\u0438\u0437\u0430\u0442\u043e\u0440\u043e\u0432 \u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0441\u044f \u0432\u043e\u0437\u043c\u043e\u0436\u043d\u044b\u043c \u0431\u043b\u0430\u0433\u043e\u0434\u0430\u0440\u044f \u0438\u0437\u043e\u043b\u044f\u0446\u0438\u0438 \u043c\u044b\u0448\u0446.<\/p>\n<h2><span style=\"color: #99cc00; font-size: 18pt;\">\u041a\u0430\u0442\u0430\u043b\u043e\u0433-\u043f\u0443\u0442\u0435\u0432\u043e\u0434\u0438\u0442\u0435\u043b\u044c:<\/span><\/h2>\n<p><span style=\"font-size: 14pt; color: #99cc00;\">1). <\/span><span style=\"font-size: 14pt;\">\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441 \u0433\u0438\u0440\u044f\u043c\u0438<\/span><\/p>\n<p><span style=\"font-size: 14pt; color: #99cc00;\">2). <\/span><span style=\"font-size: 14pt;\">\u0411\u043e\u043b\u0433\u0430\u0440\u0441\u043a\u0438\u0435 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\u0438<\/span><\/p>\n<p><span style=\"font-size: 14pt; color: #99cc00;\">3). <\/span><span style=\"font-size: 14pt;\">\u0412\u044b\u043f\u0430\u0434\u044b \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\u0438<\/span><\/p>\n<p><span style=\"font-size: 14pt; color: #99cc00;\">4). <\/span><span style=\"font-size: 14pt;\">\u041f\u0435\u0440\u0435\u0434\u043d\u0438\u0435 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439<\/span><\/p>\n<p><span style=\"font-size: 14pt; color: #99cc00;\">5).\u00a0 <\/span><span style=\"font-size: 14pt;\">\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0432 \u0441\u0442\u043e\u0439\u043a\u0435<\/span><\/p>\n<p><span style=\"font-size: 14pt; color: #99cc00;\">6). <\/span><span style=\"font-size: 14pt;\">\u0421\u043f\u043b\u0438\u0442-\u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f<\/span><\/p>\n<p><span style=\"font-size: 14pt; color: #99cc00;\">7). <\/span><span style=\"font-size: 14pt;\">\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441 \u043f\u0438\u0441\u0442\u043e\u043b\u0435\u0442\u043e\u043c<\/span><\/p>\n<p><span style=\"color: #99cc00; font-size: 14pt;\">8). <\/span><span style=\"font-size: 14pt;\">\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439<\/span><\/p>\n<p><span style=\"color: #99cc00; font-size: 14pt;\">9). <\/span><span style=\"font-size: 14pt;\">\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0435 \u0441 \u043b\u0435\u043d\u0434\u043c\u0438\u043d\u043e\u043c<\/span><\/p>\n<p><span style=\"color: #99cc00; font-size: 14pt;\">10). <\/span><span style=\"font-size: 14pt;\">\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0435 \u0434\u043b\u044f \u0441\u0438\u0441\u0441\u0438<\/span><\/p>\n<p><span style=\"color: #99cc00; font-size: 14pt;\">11). <\/span><span style=\"font-size: 14pt;\">\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0435 \u0441 \u043f\u043e\u044f\u0441\u043e\u043c<\/span><\/p>\n<p><span style=\"color: #99cc00; font-size: 14pt;\">12).<\/span><span style=\"font-size: 14pt;\"> \u041c\u0430\u0448\u0438\u043d\u0430 \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043d\u043e\u0433\u0430\u043c\u0438<\/span><\/p>\n<p><span style=\"color: #99cc00; font-size: 14pt;\">13). <\/span><span style=\"font-size: 14pt;\">\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0435 \u0425\u044d\u0442\u0444\u0438\u043b\u0434\u0430<\/span><\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\u041b\u0443\u0447\u0448\u0438\u0435 \u0430\u043b\u044c\u0442\u0435\u0440\u043d\u0430\u0442\u0438\u0432\u044b \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f\u043c<\/span><\/h2>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">1. <a style=\"color: #99cc00;\" 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%ba%d0%be%d0%bb%d0%be%d0%ba%d0%be%d0%bb-%d0%b4%d0%bb%d1%8f-%d0%b3%d0%b8%d1%80%d0%b8\/\">\u0413\u0438\u0440\u044f<\/a> \u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0433\u043e\u0431\u043b\u0435\u0442<\/span><\/h3>\n<p><img decoding=\"async\" class=\"alignnone wp-image-9236 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Kettlebell-Goblet-Squats-2-600x375.webp\" alt=\"\u041a\u0435\u0442\u0442\u043b\u0431\u0435\u043b\u043b-\u0413\u043e\u0431\u043b\u0435\u0442-\u0421\u043a\u0432\u0430\u0442\u044b-2\" width=\"600\" height=\"375\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Kettlebell-Goblet-Squats-2-200x125.webp 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Kettlebell-Goblet-Squats-2-300x188.webp 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Kettlebell-Goblet-Squats-2-400x250.webp 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Kettlebell-Goblet-Squats-2-600x375.webp 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Kettlebell-Goblet-Squats-2-768x480.webp 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Kettlebell-Goblet-Squats-2.webp 800w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u041e\u0442\u043d\u043e\u0441\u0438\u0442\u0435\u043b\u044c\u043d\u043e \u043f\u0440\u043e\u0441\u0442\u0430\u044f, \u043d\u043e \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0430\u044f \u0430\u043b\u044c\u0442\u0435\u0440\u043d\u0430\u0442\u0438\u0432\u0430 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f\u043c \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439, \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\u0438 \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0432\u0430\u044e\u0442 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435, \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u043d\u043e\u0435 \u043d\u0430 \u043a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u044b, \u043a\u043e\u0442\u043e\u0440\u043e\u0435 \u043c\u043e\u0436\u043d\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u0432 \u043b\u044e\u0431\u043e\u043c \u043c\u0435\u0441\u0442\u0435.<\/p>\n<p><strong><span style=\"color: #99cc00;\">1)<\/span> \u041a\u0430\u043a \u044d\u0442\u043e \u0441\u0434\u0435\u043b\u0430\u0442\u044c:<\/strong><\/p>\n<p>\u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u0433\u0438\u0440\u044e \u043e\u0431\u0435\u0438\u043c\u0438 \u0440\u0443\u043a\u0430\u043c\u0438 \u043f\u043e \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044e \u043a \u0433\u0440\u0443\u0434\u0438.<\/p>\n<p>\u0421\u043e\u0445\u0440\u0430\u043d\u044f\u044f \u043f\u0440\u044f\u043c\u0443\u044e \u0441\u043f\u0438\u043d\u0443 \u0438 \u043f\u0440\u0438\u043f\u043e\u0434\u043d\u044f\u0442\u0443\u044e \u0433\u0440\u0443\u0434\u044c, \u043e\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u0442\u0435\u043b\u043e \u0432 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0435.<\/p>\n<p>\u0427\u0442\u043e\u0431\u044b \u043f\u043e\u0434\u043d\u044f\u0442\u044c\u0441\u044f \u043d\u0430 \u043d\u043e\u0433\u0438, \u043e\u0442\u0442\u043e\u043b\u043a\u043d\u0438\u0442\u0435\u0441\u044c \u043f\u044f\u0442\u043a\u0430\u043c\u0438.<\/p>\n<p><strong><span style=\"color: #99cc00;\">2)<\/span> \u041f\u043e\u0447\u0435\u043c\u0443 \u044d\u0442\u043e \u0444\u0430\u043d\u0442\u0430\u0441\u0442\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u0437\u0430\u043c\u0435\u043d\u0430:<\/strong><\/p>\n<p>\u0418\u043c\u0438\u0442\u0438\u0440\u0443\u0435\u0442 \u0430\u043a\u0446\u0435\u043d\u0442 \u043d\u0430 \u043a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u044b \u0432 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f\u0445.<\/p>\n<p>\u0415\u0433\u043e \u043c\u043e\u0433\u0443\u0442 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u043b\u044e\u0434\u0438 \u0441 \u043b\u044e\u0431\u044b\u043c \u0443\u0440\u043e\u0432\u043d\u0435\u043c \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0439 \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0438.<\/p>\n<p><strong><span style=\"color: #99cc00;\">3)<\/span> \u041c\u044b\u0448\u0446\u044b \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0435\u043d\u044b<\/strong>:<\/p>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-9235\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Kettlebell-Goblet-Squats.webp\" alt=\"\u041a\u0435\u0442\u0442\u043b\u0431\u0435\u043b\u043b-\u0413\u043e\u0431\u043b\u0435\u0442-\u0421\u043a\u0432\u0430\u0442\u044b\" width=\"602\" height=\"319\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Kettlebell-Goblet-Squats-200x106.webp 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Kettlebell-Goblet-Squats-300x159.webp 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Kettlebell-Goblet-Squats-400x212.webp 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Kettlebell-Goblet-Squats-600x318.webp 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Kettlebell-Goblet-Squats.webp 602w\" sizes=\"(max-width: 602px) 100vw, 602px\" \/><\/p>\n<p>\u0420\u0430\u0431\u043e\u0442\u0430\u043b\u0438 \u043a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u044b, \u044f\u0433\u043e\u0434\u0438\u0446\u044b, \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u044b\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f \u0438 \u043e\u0441\u043d\u043e\u0432\u043d\u044b\u0435 \u043c\u044b\u0448\u0446\u044b.<\/p>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">2. \u0411\u043e\u043b\u0433\u0430\u0440\u0441\u043a\u0438\u0435 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\u0438<\/span><\/h3>\n<p><img decoding=\"async\" class=\"alignnone wp-image-9232 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Bulgarian-Split-Squats-600x400.png\" alt=\"\u0413\u0430\u043d\u0442\u0435\u043b\u044c-\u0431\u043e\u043b\u0433\u0430\u0440\u043a\u0430-\u0441\u043f\u043b\u0438\u0442-\u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f\" width=\"600\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Bulgarian-Split-Squats-200x133.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Bulgarian-Split-Squats-300x200.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Bulgarian-Split-Squats-400x267.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Bulgarian-Split-Squats-600x400.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Bulgarian-Split-Squats.png 750w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u0411\u043e\u043b\u0433\u0430\u0440\u0441\u043a\u0438\u0435 \u0441\u043f\u043b\u0438\u0442-\u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f - \u044d\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0434\u043b\u044f \u043e\u0434\u043d\u043e\u0439 \u043d\u043e\u0433\u0438, \u043a\u043e\u0442\u043e\u0440\u043e\u0435 \u0443\u043b\u0443\u0447\u0448\u0430\u0435\u0442 <strong><a href=\"https:\/\/scholar.google.com\/scholar?hl=en&amp;as_sdt=0%2C5&amp;q=Slater+LV%2C+Hart+JM.+Muscle+activation+patterns+during+different+squat+techniques.+J+Strength+Cond+Res.+2017%3B31%283%29%3A667-676.+doi%3A10.1519%2FJSC.0000000000001323&amp;btnG=#d=gs_cit&amp;t=1733147629047&amp;u=%2Fscholar%3Fq%3Dinfo%3AoNUvIdFxRZgJ%3Ascholar.google.com%2F%26output%3Dcite%26scirp%3D0%26hl%3Den\">\u0441\u0438\u043b\u0430 \u043c\u044b\u0448\u0446, \u0441\u0438\u043c\u043c\u0435\u0442\u0440\u0438\u044f \u0438 \u0440\u0430\u0432\u043d\u043e\u0432\u0435\u0441\u0438\u0435<\/a><\/strong><a href=\"https:\/\/scholar.google.com\/scholar?hl=en&amp;as_sdt=0%2C5&amp;q=Slater+LV%2C+Hart+JM.+Muscle+activation+patterns+during+different+squat+techniques.+J+Strength+Cond+Res.+2017%3B31%283%29%3A667-676.+doi%3A10.1519%2FJSC.0000000000001323&amp;btnG=#d=gs_cit&amp;t=1733147629047&amp;u=%2Fscholar%3Fq%3Dinfo%3AoNUvIdFxRZgJ%3Ascholar.google.com%2F%26output%3Dcite%26scirp%3D0%26hl%3Den\">.<\/a> \u0427\u0442\u043e\u0431\u044b \u043f\u043e\u043b\u0443\u0447\u0438\u0442\u044c \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u043b\u0435\u043d\u0438\u0435 \u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0438, \u043c\u044b \u0442\u0430\u043a\u0436\u0435 \u0441\u043e\u0432\u0435\u0442\u0443\u0435\u043c \u043d\u0430\u0447\u0430\u0442\u044c \u0441 \u0431\u043e\u043b\u0435\u0435 \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e\u0433\u043e \u0442\u0435\u043c\u043f\u0430 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f \u0444\u0430\u0437 \u043f\u043e\u0434\u044a\u0435\u043c\u0430 \u0438 \u043e\u043f\u0443\u0441\u043a\u0430\u043d\u0438\u044f, \u043f\u043e \u0434\u0432\u0435 \u0441\u0435\u043a\u0443\u043d\u0434\u044b \u043d\u0430 \u043a\u0430\u0436\u0434\u0443\u044e.<\/p>\n<p><strong><span style=\"color: #99cc00;\">1)<\/span> \u041a\u0430\u043a \u044d\u0442\u043e \u0441\u0434\u0435\u043b\u0430\u0442\u044c:<\/strong><\/p>\n<p><strong><span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" 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%b3%d0%b0%d0%bd%d1%82%d0%b5%d0%bb%d1%8c\/\">\u0413\u0430\u043d\u0442\u0435\u043b\u0438<\/a><\/span><\/strong> \u041f\u043e\u0441\u0442\u0430\u0432\u044c\u0442\u0435 \u043e\u0434\u043d\u0443 \u043d\u043e\u0433\u0443 \u043d\u0430 \u0441\u043a\u0430\u043c\u044c\u044e \u043f\u043e\u0437\u0430\u0434\u0438 \u0441\u0435\u0431\u044f.<\/p>\n<p>\u041f\u0435\u0440\u0435\u0434\u043d\u044f\u044f \u0447\u0430\u0441\u0442\u044c \u0431\u0435\u0434\u0440\u0430 \u0434\u043e\u043b\u0436\u043d\u0430 \u0431\u044b\u0442\u044c \u043f\u0430\u0440\u0430\u043b\u043b\u0435\u043b\u044c\u043d\u0430 \u043f\u043e\u043b\u0443, \u043a\u043e\u0433\u0434\u0430 \u0432\u044b \u043e\u043f\u0443\u0441\u043a\u0430\u0435\u0442\u0435 \u0442\u0435\u043b\u043e \u0432\u043d\u0438\u0437.<\/p>\n<p>\u0427\u0442\u043e\u0431\u044b \u043f\u043e\u0434\u043d\u044f\u0442\u044c\u0441\u044f, \u043e\u0442\u0442\u043e\u043b\u043a\u043d\u0438\u0442\u0435\u0441\u044c \u043f\u0435\u0440\u0435\u0434\u043d\u0435\u0439 \u043f\u044f\u0442\u043a\u043e\u0439.<\/p>\n<p><strong><span style=\"color: #99cc00;\">2)<\/span> \u041f\u043e\u0447\u0435\u043c\u0443 \u044d\u0442\u043e \u0444\u0430\u043d\u0442\u0430\u0441\u0442\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u0437\u0430\u043c\u0435\u043d\u0430:<\/strong><\/p>\n<p>\u041f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0449\u0430\u0435\u0442 \u043c\u044b\u0448\u0435\u0447\u043d\u044b\u0439 \u0434\u0438\u0441\u0431\u0430\u043b\u0430\u043d\u0441, \u0438\u0437\u043e\u043b\u0438\u0440\u0443\u044f \u043a\u0430\u0436\u0434\u0443\u044e \u043d\u043e\u0433\u0443 \u043e\u0442\u0434\u0435\u043b\u044c\u043d\u043e.<\/p>\n<p>\u0423\u043a\u0440\u0435\u043f\u043b\u044f\u0435\u0442 \u044f\u0433\u043e\u0434\u0438\u0446\u044b \u0438 \u043a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u044b.<\/p>\n<p><strong><span style=\"color: #99cc00;\">3)<\/span> \u041c\u044b\u0448\u0446\u044b \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0435\u043d\u044b:<\/strong><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9247 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Bulgarian-Split-Squats-1-e1733232556743-400x375.jpg\" alt=\"\u0413\u0430\u043d\u0442\u0435\u043b\u044c-\u0431\u043e\u043b\u0433\u0430\u0440\u043a\u0430-\u0441\u043f\u043b\u0438\u0442-\u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f-1\" width=\"400\" height=\"375\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Bulgarian-Split-Squats-1-e1733232556743-200x187.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Bulgarian-Split-Squats-1-e1733232556743-300x281.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Bulgarian-Split-Squats-1-e1733232556743-400x375.jpg 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Bulgarian-Split-Squats-1-e1733232556743-600x562.jpg 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Bulgarian-Split-Squats-1-e1733232556743-768x719.jpg 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Bulgarian-Split-Squats-1-e1733232556743.jpg 800w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>\u041a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u044b, \u044f\u0433\u043e\u0434\u0438\u0446\u044b, \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u044b\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f, \u0438\u043a\u0440\u044b.<\/p>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">3. \u0412\u044b\u043f\u0430\u0434\u044b \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\u0438<\/span><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9248 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Lunges-1-600x338.jpg\" alt=\"\u0413\u0430\u043d\u0442\u0435\u043b\u0438 - \u0432\u044b\u043f\u0430\u0434\u044b - 1\" width=\"600\" height=\"338\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Lunges-1-200x113.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Lunges-1-300x169.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Lunges-1-400x225.jpg 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Lunges-1-600x338.jpg 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Lunges-1-768x432.jpg 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Lunges-1-800x450.jpg 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Lunges-1-1024x576.jpg 1024w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Lunges-1-1200x675.jpg 1200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Lunges-1.jpg 1280w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u041f\u043e\u043b\u0435\u0437\u043d\u0430\u044f \u0437\u0430\u043c\u0435\u043d\u0430 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f\u043c, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u044e\u0442 <strong>\u0441\u0438\u043b\u0430 \u043d\u0438\u0436\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0442\u0435\u043b\u0430<\/strong> \u0438 \u0441\u0442\u0430\u0431\u0438\u043b\u044c\u043d\u043e\u0441\u0442\u0438 - \u044d\u0442\u043e \u0432\u044b\u043f\u0430\u0434\u044b \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\u0438. \u041a\u0440\u043e\u043c\u0435 \u0442\u043e\u0433\u043e, \u0432\u044b\u043f\u0430\u0434\u044b \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\u0438 - \u044d\u0442\u043e \u043e\u0434\u043d\u043e\u0441\u0442\u043e\u0440\u043e\u043d\u043d\u0435\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435, \u0442\u043e \u0435\u0441\u0442\u044c \u043e\u043d\u043e \u043f\u0440\u043e\u0440\u0430\u0431\u0430\u0442\u044b\u0432\u0430\u0435\u0442 <a href=\"https:\/\/scholar.google.com\/scholar?hl=en&amp;as_sdt=0%2C5&amp;q=Swinton+PA%2C+Lloyd+R%2C+Keogh+JWL%2C+Agouris+I%2C+Stewart+AD.+A+biomechanical+comparison+of+the+traditional+squat%2C+powerlifting+squat%2C+and+box+squat.+J+Strength+Cond+Res.+2012%3B26%287%29%3A1805-1816.+doi%3A10.1519%2FJSC.0b013e3182577067&amp;btnG=\">\u043c\u044b\u0448\u0446\u044b \u043d\u043e\u0433 \u0432 \u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e\u0441\u0442\u0438 \u043e\u0442 \u0438\u0445 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u044f <\/a>(\u0441\u043f\u0435\u0440\u0435\u0434\u0438 \u0438\u043b\u0438 \u0441\u0437\u0430\u0434\u0438). \u0414\u043b\u044f \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f \u044d\u0442\u043e\u0433\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f \u0442\u0430\u043a\u0436\u0435 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e \u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0435 \u0440\u0430\u0432\u043d\u043e\u0432\u0435\u0441\u0438\u0435.<\/p>\n<p><strong><span style=\"color: #99cc00;\">1)<\/span> \u041a\u0430\u043a \u0441\u0434\u0435\u043b\u0430\u0442\u044c:<\/strong><\/p>\n<p>\u0421\u0434\u0435\u043b\u0430\u0439\u0442\u0435 \u0448\u0430\u0433 \u0432\u043f\u0435\u0440\u0435\u0434 \u043d\u0430 \u043e\u0434\u043d\u043e\u0439 \u043d\u043e\u0433\u0435, \u0434\u0435\u0440\u0436\u0430 \u0432 \u043a\u0430\u0436\u0434\u043e\u0439 \u0440\u0443\u043a\u0435 \u043f\u043e \u0433\u0430\u043d\u0442\u0435\u043b\u0438.<\/p>\n<p>\u041e\u043f\u0443\u0441\u043a\u0430\u0439\u0442\u0435\u0441\u044c \u0442\u0430\u043a, \u0447\u0442\u043e\u0431\u044b \u0437\u0430\u0434\u043d\u0435\u0435 \u043a\u043e\u043b\u0435\u043d\u043e \u043f\u043e\u0447\u0442\u0438 \u043a\u0430\u0441\u0430\u043b\u043e\u0441\u044c \u043f\u043e\u043b\u0430.<\/p>\n<p>\u0427\u0442\u043e\u0431\u044b \u0441\u043d\u043e\u0432\u0430 \u0432\u0441\u0442\u0430\u0442\u044c, \u043d\u0430\u0434\u0430\u0432\u0438\u0442\u0435 \u043d\u0430 \u043f\u0435\u0440\u0435\u0434\u043d\u044e\u044e \u043f\u044f\u0442\u043a\u0443.<\/p>\n<p><strong><span style=\"color: #99cc00;\">2)<\/span> \u041f\u043e\u0447\u0435\u043c\u0443 \u0441\u0442\u043e\u0438\u0442 \u0432\u044b\u0431\u0440\u0430\u0442\u044c \u044d\u0442\u0443 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0443:<\/strong><\/p>\n<p>\u0417\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u0443\u0435\u0442 \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u044b\u0435 \u0433\u0440\u0443\u043f\u043f\u044b \u043c\u044b\u0448\u0446.<\/p>\n<p>\u041e\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 \u0444\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0430\u043b\u044c\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0434\u043b\u044f \u043d\u043e\u0433.<\/p>\n<p><strong><span style=\"color: #99cc00;\">3)<\/span> \u041c\u044b\u0448\u0446\u044b<\/strong><strong>\u0421\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0435\u043d:<\/strong><\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-9233 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Lunges.jpeg\" alt=\"\u0412\u044b\u043f\u0430\u0434\u044b \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\u0438. \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0434\u043b\u044f \u0431\u043e\u0434\u0438\u0431\u0438\u043b\u0434\u0438\u043d\u0433\u0430. \u0426\u0435\u043b\u0435\u0432\u044b\u0435 \u043c\u044b\u0448\u0446\u044b \u0432\u044b\u0434\u0435\u043b\u0435\u043d\u044b \u043a\u0440\u0430\u0441\u043d\u044b\u043c \u0446\u0432\u0435\u0442\u043e\u043c. \u041d\u0430\u0447\u0430\u043b\u044c\u043d\u044b\u0435 \u0438 \u043a\u043e\u043d\u0435\u0447\u043d\u044b\u0435 \u0448\u0430\u0433\u0438. 3D-\u0438\u043b\u043b\u044e\u0441\u0442\u0440\u0430\u0446\u0438\u044f\" width=\"364\" height=\"329\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Lunges-200x181.jpeg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Lunges-300x271.jpeg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Lunges.jpeg 364w\" sizes=\"(max-width: 364px) 100vw, 364px\" \/><\/p>\n<p>\u041a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u044b, \u044f\u0433\u043e\u0434\u0438\u0446\u044b, \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u044b\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f, \u0438\u043a\u0440\u044b.<\/p>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">4. \u041f\u0435\u0440\u0435\u0434\u043d\u0438\u0435 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439<\/span><\/h3>\n<p><img decoding=\"async\" class=\"wp-image-9229 size-fusion-600 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Barbell-Front-Squats-600x400.png\" alt=\"\u0411\u0430\u0440\u0431\u0435\u043b\u043b-\u0444\u0440\u043e\u043d\u0442-\u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f\" width=\"600\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Barbell-Front-Squats-200x133.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Barbell-Front-Squats-300x200.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Barbell-Front-Squats-400x267.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Barbell-Front-Squats-600x400.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Barbell-Front-Squats.png 750w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u041a\u043e\u043c\u0431\u0438\u043d\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u043e\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435, \u043a\u043e\u0442\u043e\u0440\u043e\u0435 \u043f\u0430\u0440\u0430\u043b\u043b\u0435\u043b\u044c\u043d\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0443\u0435\u0442 \u043a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u044b \u0432 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f\u0445 \u0441 \u0445\u0430\u043a\u043e\u043c, - \u044d\u0442\u043e \u0444\u0440\u043e\u043d\u0442\u0430\u043b\u044c\u043d\u044b\u0435 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f.<\/p>\n<p><strong><span style=\"color: #99cc00;\">1)<\/span> \u041a\u0430\u043a \u044d\u0442\u043e \u0441\u0434\u0435\u043b\u0430\u0442\u044c:<\/strong><\/p>\n<p>\u041e\u0442\u0434\u044b\u0445\u0430\u0439\u0442\u0435 <strong><span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" 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><\/span><\/strong> \u043d\u0430 \u043f\u0435\u0440\u0435\u0434\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u043f\u043b\u0435\u0447, \u0434\u0435\u0440\u0436\u0430 \u043b\u043e\u043a\u0442\u0438 \u0432\u044b\u0441\u043e\u043a\u043e.<\/p>\n<p>\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u0439\u0442\u0435, \u0441\u043e\u0445\u0440\u0430\u043d\u044f\u044f \u0432\u0435\u0440\u0442\u0438\u043a\u0430\u043b\u044c\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435.<\/p>\n<p>\u041e\u0442\u0442\u043e\u043b\u043a\u043d\u0438\u0442\u0435\u0441\u044c \u043f\u044f\u0442\u043a\u0430\u043c\u0438, \u0447\u0442\u043e\u0431\u044b \u0432\u0435\u0440\u043d\u0443\u0442\u044c\u0441\u044f \u0432 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0441\u0442\u043e\u044f.<\/p>\n<p><strong><span style=\"color: #99cc00;\">2)<\/span> \u041f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 \u043f\u043e \u0441\u0440\u0430\u0432\u043d\u0435\u043d\u0438\u044e \u0441 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f\u043c\u0438 \u0441 \u0433\u0430\u043a\u043e\u043c:<\/strong><\/p>\n<p>\u0423\u043a\u0440\u0435\u043f\u043b\u044f\u0435\u0442 \u0441\u0435\u0440\u0434\u0435\u0447\u043d\u0438\u043a.<\/p>\n<p>\u0423\u043b\u0443\u0447\u0448\u0430\u0435\u0442 \u0433\u0438\u0431\u043a\u043e\u0441\u0442\u044c \u0438 \u043f\u043e\u0434\u0432\u0438\u0436\u043d\u043e\u0441\u0442\u044c.<\/p>\n<p><strong><span style=\"color: #99cc00;\">3)<\/span> \u041c\u044b\u0448\u0446\u044b \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0435\u043d\u044b:<\/strong><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9246 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Barbell-Front-Squats-1-400x190.png\" alt=\"\u0411\u0430\u0440\u0431\u0435\u043b\u043b-\u0424\u0440\u043e\u043d\u0442-\u0421\u043a\u0432\u0430\u0442\u044b-1\" width=\"400\" height=\"190\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Barbell-Front-Squats-1-200x95.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Barbell-Front-Squats-1-300x143.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Barbell-Front-Squats-1-400x190.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Barbell-Front-Squats-1.png 404w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>\u041a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u044b, \u044f\u0433\u043e\u0434\u0438\u0446\u044b, \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u044b\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f, \u0441\u0435\u0440\u0434\u0435\u0447\u043d\u0438\u043a.<\/p>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">5. \u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0432 \u0441\u0442\u043e\u0439\u043a\u0435<\/span><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9253 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-600x400.webp\" alt=\"\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0432 \u0441\u0442\u043e\u0439\u043a\u0435\" width=\"600\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-200x133.webp 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-300x200.webp 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-400x267.webp 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-600x400.webp 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-768x512.webp 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-800x534.webp 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats.webp 1024w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0432 \u0441\u0442\u043e\u0439\u043a\u0435 \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\u0438 \u0438\u043b\u0438 \u0433\u0438\u0440\u044f\u043c\u0438 - \u044d\u0442\u043e \u0433\u0438\u0431\u043a\u0438\u0439 \u0432\u0430\u0440\u0438\u0430\u043d\u0442 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438.<\/p>\n<p><strong><span style=\"color: #99cc00;\">1)<\/span> \u041a\u0430\u043a \u0441\u0434\u0435\u043b\u0430\u0442\u044c:<\/strong><\/p>\n<p>\u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u0433\u0438\u0440\u0438 \u043d\u0430 \u0443\u0440\u043e\u0432\u043d\u0435 \u043f\u043b\u0435\u0447.<\/p>\n<p>\u041e\u043f\u0443\u0441\u0442\u0438\u0442\u0435\u0441\u044c \u0432 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0435, \u0441\u043e\u0445\u0440\u0430\u043d\u044f\u044f \u0442\u0443\u043b\u043e\u0432\u0438\u0449\u0435 \u0432 \u0432\u0435\u0440\u0442\u0438\u043a\u0430\u043b\u044c\u043d\u043e\u043c \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438.<\/p>\n<p>\u0412\u0435\u0440\u043d\u0438\u0442\u0435\u0441\u044c \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435.<\/p>\n<p><strong><span style=\"color: #99cc00;\">2)<\/span> \u041f\u043e\u0447\u0435\u043c\u0443 \u044d\u0442\u043e \u0440\u0430\u0431\u043e\u0442\u0430\u0435\u0442:<\/strong><\/p>\n<p>\u041b\u0435\u0433\u043a\u043e \u043d\u0430\u0441\u0442\u0440\u0430\u0438\u0432\u0430\u0435\u0442\u0441\u044f \u043f\u043e\u0434 \u0440\u0430\u0437\u043d\u044b\u0435 \u0443\u0440\u043e\u0432\u043d\u0438 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0439 \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0438.<\/p>\n<p>\u041e\u0442\u043b\u0438\u0447\u043d\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0434\u043b\u044f \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u044f \u043d\u043e\u0433.<\/p>\n<p><strong><span style=\"color: #99cc00;\">3)<\/span> \u041c\u044b\u0448\u0446\u044b \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0435\u043d\u044b:<\/strong><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9252 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-2-600x600.jpg\" alt=\"\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0432 \u0441\u0442\u043e\u0439\u043a\u0435-2\" width=\"600\" height=\"600\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-2-66x66.jpg 66w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-2-150x150.jpg 150w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-2-200x200.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-2-300x300.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-2-400x400.jpg 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-2-600x600.jpg 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-2.jpg 640w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u041a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u044b, \u044f\u0433\u043e\u0434\u0438\u0446\u044b, \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u044b\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f, \u0441\u0435\u0440\u0434\u0435\u0447\u043d\u0438\u043a.<\/p>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">6. \u0421\u043f\u043b\u0438\u0442-\u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f<\/span><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9244 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats-1-600x400.png\" alt=\"\u0421\u043f\u043b\u0438\u0442-\u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f-1\" width=\"600\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats-1-200x133.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats-1-300x200.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats-1-400x267.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats-1-600x400.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats-1.png 750w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u0421\u043f\u043b\u0438\u0442-\u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f - \u044d\u0442\u043e \u043f\u0440\u043e\u0441\u0442\u0430\u044f, \u0441\u0442\u0430\u0446\u0438\u043e\u043d\u0430\u0440\u043d\u0430\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430, \u043e\u0440\u0438\u0435\u043d\u0442\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u0430\u044f \u043d\u0430 \u043a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u044b, \u043a\u043e\u0442\u043e\u0440\u0443\u044e \u043c\u043e\u0436\u043d\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u0432 \u043b\u044e\u0431\u043e\u043c \u043c\u0435\u0441\u0442\u0435.<\/p>\n<p><strong><span style=\"color: #99cc00;\">1)<\/span> \u041a\u0430\u043a \u044d\u0442\u043e \u0441\u0434\u0435\u043b\u0430\u0442\u044c:<\/strong><\/p>\n<p>\u0412\u0441\u0442\u0430\u043d\u044c\u0442\u0435 \u0432 \u0441\u0442\u043e\u0439\u043a\u0443 \u0441 \u043e\u0434\u043d\u043e\u0439 \u043d\u043e\u0433\u043e\u0439 \u0432\u043f\u0435\u0440\u0435\u0434\u0438, \u0430 \u0434\u0440\u0443\u0433\u043e\u0439 \u0441\u0437\u0430\u0434\u0438.<\/p>\n<p>\u041e\u043f\u0443\u0441\u043a\u0430\u0439\u0442\u0435 \u0442\u0435\u043b\u043e, \u043f\u043e\u043a\u0430 \u0437\u0430\u0434\u043d\u0435\u0435 \u043a\u043e\u043b\u0435\u043d\u043e \u043d\u0435 \u043e\u043a\u0430\u0436\u0435\u0442\u0441\u044f \u0447\u0443\u0442\u044c \u0432\u044b\u0448\u0435 \u043f\u043e\u043b\u0430.<\/p>\n<p>\u041e\u0442\u0442\u043e\u043b\u043a\u043d\u0438\u0442\u0435\u0441\u044c \u043f\u0435\u0440\u0435\u0434\u043d\u0435\u0439 \u043d\u043e\u0433\u043e\u0439, \u0447\u0442\u043e\u0431\u044b \u0432\u0441\u0442\u0430\u0442\u044c \u043d\u0430 \u043d\u043e\u0433\u0438.<\/p>\n<p><strong><span style=\"color: #99cc00;\">2)<\/span> \u041c\u044b\u0448\u0446\u044b \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0435\u043d\u044b:<\/strong> \u041a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u044b, \u044f\u0433\u043e\u0434\u0438\u0446\u044b, \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u044b\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f, \u0438\u043a\u0440\u044b.<\/p>\n<p><img decoding=\"async\" class=\"wp-image-9243 size-fusion-600 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats-600x315.webp\" alt=\"\u0421\u043f\u043b\u0438\u0442-\u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f\" width=\"600\" height=\"315\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats-200x105.webp 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats-300x158.webp 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats-400x210.webp 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats-600x315.webp 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats-768x403.webp 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats-800x420.webp 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats-1024x538.webp 1024w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats.webp 1200w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">7. \u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441 \u043f\u0438\u0441\u0442\u043e\u043b\u0435\u0442\u043e\u043c<\/span><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9251 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Pistol-Squats-2-600x400.jpg\" alt=\"\u041f\u0438\u0441\u0442\u043e\u043b\u0435\u0442\u043d\u044b\u0435 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f-2\" width=\"600\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Pistol-Squats-2-200x133.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Pistol-Squats-2-300x200.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Pistol-Squats-2-400x267.jpg 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Pistol-Squats-2-600x400.jpg 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Pistol-Squats-2-768x512.jpg 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Pistol-Squats-2-800x534.jpg 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Pistol-Squats-2-1024x683.jpg 1024w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Pistol-Squats-2-1200x801.jpg 1200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Pistol-Squats-2-1536x1025.jpg 1536w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Pistol-Squats-2.jpg 1920w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441 \u043f\u043e\u0440\u0448\u043d\u0435\u043c - \u0441\u043b\u043e\u0436\u043d\u044b\u0439 \u0437\u0430\u043c\u0435\u043d\u0438\u0442\u0435\u043b\u044c \u0432\u0435\u0441\u0430 \u0442\u0435\u043b\u0430 - \u0438\u0434\u0435\u0430\u043b\u044c\u043d\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0434\u043b\u044f \u0440\u0430\u0437\u0432\u0438\u0442\u0438\u044f \u0441\u0438\u043b\u044b \u0438 \u0431\u0430\u043b\u0430\u043d\u0441\u0430.<\/p>\n<p><strong><span style=\"color: #99cc00;\">1)<\/span> \u041a\u0430\u043a \u044d\u0442\u043e \u0441\u0434\u0435\u043b\u0430\u0442\u044c:<\/strong><\/p>\n<p>\u0412\u044b\u0442\u044f\u043d\u0443\u0432 \u043e\u0434\u043d\u0443 \u043d\u043e\u0433\u0443 \u043f\u0435\u0440\u0435\u0434 \u0441\u043e\u0431\u043e\u0439, \u0432\u0441\u0442\u0430\u043d\u044c\u0442\u0435 \u043d\u0430 \u0434\u0440\u0443\u0433\u0443\u044e.<\/p>\n<p>\u0421\u043e\u0445\u0440\u0430\u043d\u044f\u044f \u0432\u044b\u0442\u044f\u043d\u0443\u0442\u0443\u044e \u043d\u043e\u0433\u0443 \u043f\u0440\u044f\u043c\u043e\u0439, \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u0439\u0442\u0435.<\/p>\n<p>\u0427\u0442\u043e\u0431\u044b \u043f\u043e\u0434\u043d\u044f\u0442\u044c\u0441\u044f, \u043e\u0442\u0442\u043e\u043b\u043a\u043d\u0438\u0442\u0435\u0441\u044c \u043d\u043e\u0433\u043e\u0439.<\/p>\n<p><strong><span style=\"color: #99cc00;\">2)<\/span> \u041c\u044b\u0448\u0446\u044b \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0435\u043d\u044b:<\/strong><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9250\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Pistol-Squats-1.jpeg\" alt=\"\u041f\u0438\u0441\u0442\u043e\u043b\u0435\u0442\u043d\u044b\u0435 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f-1\" width=\"600\" height=\"399\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Pistol-Squats-1-200x133.jpeg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Pistol-Squats-1.jpeg 275w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u041a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u044b, \u044f\u0433\u043e\u0434\u0438\u0446\u044b, \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u044b\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f, \u0441\u0435\u0440\u0434\u0435\u0447\u043d\u0438\u043a.<\/p>\n<h3><span style=\"color: #99cc00; font-size: 14pt;\">8. \u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439<\/span><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9254 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Safety-Bar-Squats-2-400x400.webp\" alt=\"\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u043d\u0430 \u043f\u0435\u0440\u0435\u043a\u043b\u0430\u0434\u0438\u043d\u0435-2\" width=\"400\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Safety-Bar-Squats-2-66x66.webp 66w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Safety-Bar-Squats-2-150x150.webp 150w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Safety-Bar-Squats-2-200x200.webp 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Safety-Bar-Squats-2-300x300.webp 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Safety-Bar-Squats-2-400x400.webp 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Safety-Bar-Squats-2.webp 512w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p><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-%d1%84%d0%b8%d1%82%d0%bd%d0%b5%d1%81%d0%b0-pu\/\"><strong><span style=\"color: #ff0000;\">\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439<\/span><\/strong><\/a> \u041d\u0430\u0446\u0435\u043b\u0435\u043d\u044b \u043d\u0430 \u043a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u044b \u0438 \u0432 \u0442\u043e \u0436\u0435 \u0432\u0440\u0435\u043c\u044f \u0443\u0434\u043e\u0431\u043d\u044b \u0434\u043b\u044f \u043f\u043b\u0435\u0447.<\/p>\n<p><strong><span style=\"color: #99cc00;\">1)<\/span> \u041a\u0430\u043a \u044d\u0442\u043e \u0441\u0434\u0435\u043b\u0430\u0442\u044c:<\/strong><\/p>\n<p>\u0421\u0442\u0440\u0430\u0445\u043e\u0432\u043e\u0447\u043d\u0430\u044f \u043f\u0435\u0440\u0435\u043a\u043b\u0430\u0434\u0438\u043d\u0430 \u0434\u043e\u043b\u0436\u043d\u0430 \u043b\u0435\u0436\u0430\u0442\u044c \u043d\u0430 \u0432\u0430\u0448\u0438\u0445 \u043f\u043b\u0435\u0447\u0430\u0445. \u041f\u0440\u0438\u0441\u0435\u0434\u0430\u044f, \u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u0433\u0440\u0443\u0434\u044c \u043f\u043e\u0434\u043d\u044f\u0442\u043e\u0439. \u0427\u0442\u043e\u0431\u044b \u0432\u0441\u0442\u0430\u0442\u044c, \u043e\u0442\u0442\u043e\u043b\u043a\u043d\u0438\u0442\u0435\u0441\u044c \u043f\u044f\u0442\u043a\u0430\u043c\u0438.<\/p>\n<p><strong><span style=\"color: #99cc00;\">2)<\/span> \u041c\u044b\u0448\u0446\u044b \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0435\u043d\u044b:<\/strong><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9255 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Safety-Bar-Squats-e1733232817411-600x509.jpg\" alt=\"\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u043d\u0430 \u043f\u0435\u0440\u0435\u043a\u043b\u0430\u0434\u0438\u043d\u0435\" width=\"600\" height=\"509\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Safety-Bar-Squats-e1733232817411-200x170.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Safety-Bar-Squats-e1733232817411-300x254.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Safety-Bar-Squats-e1733232817411-400x339.jpg 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Safety-Bar-Squats-e1733232817411-600x509.jpg 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Safety-Bar-Squats-e1733232817411-768x651.jpg 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Safety-Bar-Squats-e1733232817411.jpg 783w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u041a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u044b, \u044f\u0433\u043e\u0434\u0438\u0446\u044b, \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u044b\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f, \u0441\u0435\u0440\u0434\u0435\u0447\u043d\u0438\u043a.<\/p>\n<h3><span style=\"color: #99cc00; font-size: 14pt;\">9. \u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0435 \u0441 \u043b\u0435\u043d\u0434\u043c\u0438\u043d\u043e\u043c<\/span><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9237 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-1-600x400.png\" alt=\"\u041c\u0438\u043d\u0430-\u043a\u0432\u0430\u0434\u0440\u0430\u0442-1\" width=\"600\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-1-200x133.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-1-300x200.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-1-400x267.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-1-600x400.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-1.png 750w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441 \u043e\u043f\u043e\u0440\u043e\u0439 \u043d\u0430 \u0437\u0435\u043c\u043b\u044e - \u044d\u0442\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0434\u043b\u044f \u0447\u0435\u0442\u044b\u0440\u0435\u0445\u0433\u043b\u0430\u0432\u043e\u0439 \u043c\u044b\u0448\u0446\u044b, \u0431\u043b\u0430\u0433\u043e\u043f\u0440\u0438\u044f\u0442\u043d\u0430\u044f \u0434\u043b\u044f \u0441\u0443\u0441\u0442\u0430\u0432\u043e\u0432.<\/p>\n<p><strong><span style=\"color: #99cc00;\">1)<\/span> \u041a\u0430\u043a \u044d\u0442\u043e \u0441\u0434\u0435\u043b\u0430\u0442\u044c:<\/strong><\/p>\n<p>\u0417\u0430\u043a\u0440\u0435\u043f\u0438\u0442\u0435 \u0448\u0442\u0430\u043d\u0433\u0443 \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u043c\u0438\u043d\u044b. \u041f\u0440\u0438\u0441\u0435\u0434\u0430\u0439\u0442\u0435, \u0443\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u044f \u0448\u0442\u0430\u043d\u0433\u0443 \u043d\u0430 \u0443\u0440\u043e\u0432\u043d\u0435 \u0433\u0440\u0443\u0434\u0438. \u041f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435\u0441\u044c, \u0441\u043e\u0445\u0440\u0430\u043d\u044f\u044f \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u044c \u043d\u0430\u0434 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u043c\u0438.<\/p>\n<p><strong><span style=\"color: #99cc00;\">2)<\/span> \u041c\u044b\u0448\u0446\u044b \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0435\u043d\u044b:<\/strong> \u041a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u044b, \u044f\u0433\u043e\u0434\u0438\u0446\u044b, \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u044b\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f, \u0441\u0435\u0440\u0434\u0435\u0447\u043d\u0438\u043a.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9238 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-2-600x315.webp\" alt=\"\u041c\u0438\u043d\u0430-\u0421\u043a\u0432\u0430\u0442-2\" width=\"600\" height=\"315\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-2-200x105.webp 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-2-300x158.webp 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-2-400x210.webp 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-2-600x315.webp 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-2-768x403.webp 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-2-800x420.webp 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-2-1024x538.webp 1024w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-2.webp 1200w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h3><span style=\"color: #99cc00; font-size: 14pt;\">10. \u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0435 \u0434\u043b\u044f \u0441\u0438\u0441\u0441\u0438<\/span><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9241\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sissy-Squat-1.png\" alt=\"\u0421\u0438\u0441\u0441\u0438-\u0441\u043a\u0432\u043e\u0442-1\" width=\"600\" height=\"336\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sissy-Squat-1-200x112.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sissy-Squat-1.png 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u041d\u0435\u0442 \u043b\u0443\u0447\u0448\u0435\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u043e\u0442\u044f\u0433\u043e\u0449\u0435\u043d\u0438\u0435\u043c \u0434\u043b\u044f \u0438\u0437\u043e\u043b\u044f\u0446\u0438\u0438 \u043a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u043e\u0432, \u0447\u0435\u043c \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441 \u043e\u0442\u044f\u0433\u043e\u0449\u0435\u043d\u0438\u0435\u043c.<\/p>\n<p><strong><span style=\"color: #99cc00;\">1)<\/span> \u041a\u0430\u043a \u044d\u0442\u043e \u0441\u0434\u0435\u043b\u0430\u0442\u044c:<\/strong><\/p>\n<p>\u0414\u043b\u044f \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u0438 \u0443\u0445\u0432\u0430\u0442\u0438\u0442\u0435\u0441\u044c \u0437\u0430 \u0447\u0442\u043e-\u043d\u0438\u0431\u0443\u0434\u044c \u043f\u0440\u043e\u0447\u043d\u043e\u0435. \u041e\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u0442\u0435\u043b\u043e, \u0441\u043e\u0433\u043d\u0443\u0432 \u043a\u043e\u043b\u0435\u043d\u0438 \u0438 \u043e\u0442\u043a\u043b\u043e\u043d\u0438\u0432\u0448\u0438\u0441\u044c \u043d\u0430\u0437\u0430\u0434. \u0427\u0442\u043e\u0431\u044b \u043f\u043e\u0434\u043d\u044f\u0442\u044c\u0441\u044f, \u043e\u0442\u0442\u043e\u043b\u043a\u043d\u0438\u0442\u0435\u0441\u044c \u043f\u0430\u043b\u044c\u0446\u0430\u043c\u0438 \u043d\u043e\u0433.<\/p>\n<p><strong><span style=\"color: #99cc00;\">2)<\/span> \u041c\u044b\u0448\u0446\u044b \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0435\u043d\u044b:<\/strong> \u041a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u044b, \u044f\u0434\u0440\u043e.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9242\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sissy-Squat-2.jpg\" alt=\"\u0421\u0438\u0441\u0441\u0438-\u0441\u043a\u0432\u043e\u0442-2\" width=\"600\" height=\"336\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sissy-Squat-2-200x112.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sissy-Squat-2.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h3><span style=\"color: #99cc00; font-size: 14pt;\">11. \u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0435 \u0441 \u043f\u043e\u044f\u0441\u043e\u043c<\/span><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9230\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Belt-Squat-1.png\" alt=\"\u0420\u0435\u043c\u0435\u043d\u044c-\u0441\u043a\u0432\u0430\u0442-1\" width=\"600\" height=\"545\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Belt-Squat-1-200x182.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Belt-Squat-1-300x273.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Belt-Squat-1-400x364.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Belt-Squat-1.png 550w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441 \u043f\u043e\u044f\u0441\u043e\u043c \u0441\u043e\u0445\u0440\u0430\u043d\u044f\u044e\u0442 \u0430\u043a\u0446\u0435\u043d\u0442 \u043d\u0430 \u043a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u044b, \u0441\u043d\u0438\u043c\u0430\u044f \u043f\u0440\u0438 \u044d\u0442\u043e\u043c \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0443 \u0441 \u043f\u043e\u0437\u0432\u043e\u043d\u043e\u0447\u043d\u0438\u043a\u0430.<\/p>\n<p><strong><span style=\"color: #99cc00;\">1)<\/span> \u041a\u0430\u043a \u044d\u0442\u043e \u0441\u0434\u0435\u043b\u0430\u0442\u044c:<\/strong><\/p>\n<p>\u041e\u043f\u0443\u0441\u0442\u0438\u0442\u0435\u0441\u044c \u0434\u043e \u0443\u0440\u043e\u0432\u043d\u044f \u0441\u0442\u0430\u043d\u0434\u0430\u0440\u0442\u043d\u043e\u0433\u043e \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f. \u0427\u0442\u043e\u0431\u044b \u043f\u043e\u0434\u043d\u044f\u0442\u044c\u0441\u044f, \u043e\u0442\u0442\u043e\u043b\u043a\u043d\u0438\u0442\u0435\u0441\u044c \u043f\u044f\u0442\u043a\u0430\u043c\u0438.<\/p>\n<p><strong><span style=\"color: #99cc00;\">2)<\/span> \u041c\u044b\u0448\u0446\u044b \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0435\u043d\u044b:<\/strong> \u041a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u044b, \u044f\u0433\u043e\u0434\u0438\u0446\u044b, \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u044b\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9231\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Belt-Squat-2.jpg\" alt=\"\u0420\u0435\u043c\u0435\u043d\u044c-\u0441\u043a\u0432\u0430\u0442-2\" width=\"600\" height=\"315\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Belt-Squat-2-200x105.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Belt-Squat-2-300x158.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Belt-Squat-2.jpg 310w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h3><span style=\"color: #99cc00; font-size: 14pt;\">12. \u041c\u0430\u0448\u0438\u043d\u0430 \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043d\u043e\u0433\u0430\u043c\u0438<\/span><\/h3>\n<p><a href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bf%d1%80%d0%be%d0%b4%d1%83%d0%ba%d1%82\/hse929-%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-9239 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-1-600x400.png\" alt=\"\u041c\u0430\u0448\u0438\u043d\u0430 \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043d\u043e\u0433\u0430\u043c\u0438-1\" width=\"600\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-1-200x133.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-1-300x200.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-1-400x267.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-1-600x400.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-1.png 750w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<p>\u0421\u0430\u0439\u0442 <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.hsefitness.com\/ru\/%d0%bf%d1%80%d0%b5%d0%b8%d0%bc%d1%83%d1%89%d0%b5%d1%81%d1%82%d0%b2%d0%b0-%d0%b8-%d1%80%d0%b0%d1%81%d0%bf%d1%80%d0%be%d1%81%d1%82%d1%80%d0%b0%d0%bd%d0%b5%d0%bd%d0%bd%d1%8b%d0%b5-%d0%be%d1%88%d0%b8\/\">\u0436\u0438\u043c \u043d\u043e\u0433\u0430\u043c\u0438<\/a> <\/span>\u0422\u0440\u0435\u043d\u0430\u0436\u0435\u0440 \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u0442\u0440\u0430\u0434\u0438\u0446\u0438\u043e\u043d\u043d\u043e\u0439 \u0437\u0430\u043c\u0435\u043d\u043e\u0439 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f\u043c, \u043f\u0440\u0435\u0434\u043b\u0430\u0433\u0430\u044f \u0441\u043e\u043f\u043e\u0441\u0442\u0430\u0432\u0438\u043c\u0443\u044e \u043c\u043e\u0434\u0435\u043b\u044c \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f.<\/p>\n<p><strong><span style=\"color: #99cc00;\">1)<\/span> \u041a\u0430\u043a \u044d\u0442\u043e \u0441\u0434\u0435\u043b\u0430\u0442\u044c:<\/strong><\/p>\n<p>\u0420\u0430\u0441\u043f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u043d\u043e\u0433\u0438 \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0435 \u043f\u043b\u0435\u0447 \u043d\u0430 \u043f\u043b\u0430\u0442\u0444\u043e\u0440\u043c\u0435, \u0441\u0438\u0434\u044f \u0432 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u0435.<\/p>\n<p>\u041a\u043e\u0433\u0434\u0430 \u0432\u0430\u0448\u0438 \u043a\u043e\u043b\u0435\u043d\u0438 \u043e\u043a\u0430\u0436\u0443\u0442\u0441\u044f \u043f\u043e\u0434 \u0443\u0433\u043b\u043e\u043c 90 \u0433\u0440\u0430\u0434\u0443\u0441\u043e\u0432, \u043e\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u043f\u043b\u0430\u0442\u0444\u043e\u0440\u043c\u0443.<\/p>\n<p>\u0427\u0442\u043e\u0431\u044b \u0432\u0435\u0440\u043d\u0443\u0442\u044c\u0441\u044f \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435, \u043e\u0442\u0442\u043e\u043b\u043a\u043d\u0438\u0442\u0435\u0441\u044c \u043f\u044f\u0442\u043a\u0430\u043c\u0438.<\/p>\n<p><strong><span style=\"color: #99cc00;\">2)<\/span> \u041c\u044b\u0448\u0446\u044b \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0435\u043d\u044b:<\/strong> \u041a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u044b, \u044f\u0433\u043e\u0434\u0438\u0446\u044b, \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u044b\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f, \u0438\u043a\u0440\u044b.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9240 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-2-e1733232261695-600x302.webp\" alt=\"\u041c\u0430\u0448\u0438\u043d\u0430 \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043d\u043e\u0433\u0430\u043c\u0438-2\" width=\"600\" height=\"302\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-2-e1733232261695-200x101.webp 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-2-e1733232261695-300x151.webp 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-2-e1733232261695-400x201.webp 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-2-e1733232261695-540x272.webp 540w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-2-e1733232261695-600x302.webp 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-2-e1733232261695-768x387.webp 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-2-e1733232261695-800x403.webp 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-2-e1733232261695-1024x515.webp 1024w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-2-e1733232261695.webp 1200w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h3><span style=\"color: #99cc00; font-size: 14pt;\">13. \u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0435 \u0425\u044d\u0442\u0444\u0438\u043b\u0434\u0430<\/span><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9249 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hatfield-Squat-400x400.webp\" alt=\"\u0425\u044d\u0442\u0444\u0438\u043b\u0434-\u0421\u043a\u0432\u0430\u0442\" width=\"400\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hatfield-Squat-66x66.webp 66w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hatfield-Squat-150x150.webp 150w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hatfield-Squat-200x200.webp 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hatfield-Squat-300x300.webp 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hatfield-Squat-400x400.webp 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hatfield-Squat-600x600.webp 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hatfield-Squat-768x768.webp 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hatfield-Squat-800x800.webp 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hatfield-Squat.webp 1024w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0425\u044d\u0442\u0444\u0438\u043b\u0434\u0430 \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0432\u0430\u044e\u0442 \u0431\u043e\u043b\u044c\u0448\u0443\u044e \u0441\u0442\u0430\u0431\u0438\u043b\u044c\u043d\u043e\u0441\u0442\u044c \u0438 \u0438\u0437\u043e\u043b\u044f\u0446\u0438\u044e \u043a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u043e\u0432.<\/p>\n<p><strong><span style=\"color: #99cc00;\">1)<\/span> \u041a\u0430\u043a \u044d\u0442\u043e \u0441\u0434\u0435\u043b\u0430\u0442\u044c:<\/strong><\/p>\n<p>\u0418\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u044f \u0448\u0442\u0430\u043d\u0433\u0443 \u0438\u043b\u0438 \u0441\u0442\u0440\u0430\u0445\u043e\u0432\u043e\u0447\u043d\u044b\u0439 \u0442\u0443\u0440\u043d\u0438\u043a, \u0443\u043f\u0440\u0438\u0442\u0435\u0441\u044c \u0432 \u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u0443\u044e \u043f\u043e\u0432\u0435\u0440\u0445\u043d\u043e\u0441\u0442\u044c.<\/p>\n<p>\u0412\u043e \u0432\u0440\u0435\u043c\u044f \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u0442\u0443\u043b\u043e\u0432\u0438\u0449\u0435 \u0432\u0435\u0440\u0442\u0438\u043a\u0430\u043b\u044c\u043d\u043e.<\/p>\n<p>\u0427\u0442\u043e\u0431\u044b \u0432\u0441\u0442\u0430\u0442\u044c, \u043d\u0430\u0434\u0430\u0432\u0438\u0442\u0435 \u043d\u0430 \u043f\u044f\u0442\u043a\u0438.<\/p>\n<p><strong><span style=\"color: #99cc00;\">2)<\/span> \u041c\u044b\u0448\u0446\u044b \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0435\u043d\u044b:<\/strong> \u041a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u044b, \u044f\u0433\u043e\u0434\u0438\u0446\u044b, \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u044b\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f, \u0441\u0435\u0440\u0434\u0435\u0447\u043d\u0438\u043a.<\/p>\n<h2><span style=\"color: #99cc00; font-size: 18pt;\">\u0427\u0410\u0421\u0422\u041e \u0417\u0410\u0414\u0410\u0412\u0410\u0415\u041c\u042b\u0415 \u0412\u041e\u041f\u0420\u041e\u0421\u042b<\/span><\/h2>\n<p><strong><span style=\"color: #99cc00;\">1)<\/span> \u041a\u0430\u043a\u0438\u0435 \u0437\u0430\u043c\u0435\u043d\u0438\u0442\u0435\u043b\u0438 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439 \u043b\u0443\u0447\u0448\u0435 \u0432\u0441\u0435\u0433\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0442 \u0434\u043b\u044f \u0440\u0430\u0437\u0432\u0438\u0442\u0438\u044f \u043a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u043e\u0432?<\/strong><\/p>\n<p>\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439, \u0444\u0440\u043e\u043d\u0442\u0430\u043b\u044c\u043d\u044b\u0435 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439 \u0438 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441 \u0433\u0438\u0440\u044f\u043c\u0438 - \u044d\u0442\u043e \u043b\u0443\u0447\u0448\u0438\u0435 \u0437\u0430\u043c\u0435\u043d\u0438\u0442\u0435\u043b\u0438 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439 \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439 \u0434\u043b\u044f \u043f\u0440\u043e\u0440\u0430\u0431\u043e\u0442\u043a\u0438 \u043a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u043e\u0432. \u041f\u043e \u0441\u0440\u0430\u0432\u043d\u0435\u043d\u0438\u044e \u0441\u043e \u0441\u0442\u0430\u043d\u043e\u0432\u044b\u043c\u0438 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f\u043c\u0438 \u044d\u0442\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0432\u0430\u044e\u0442 \u0431\u043e\u043b\u044c\u0448\u0443\u044e \u0433\u0438\u0431\u043a\u043e\u0441\u0442\u044c \u0438 \u0432 \u0442\u043e \u0436\u0435 \u0432\u0440\u0435\u043c\u044f \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0438\u0437\u043e\u043b\u0438\u0440\u0443\u044e\u0442 \u0438 \u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u0443\u044e\u0442 \u043a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u044b.<\/p>\n<p><strong><span style=\"color: #99cc00;\">2)<\/span> \u041c\u043e\u0433\u0443 \u043b\u0438 \u044f \u0432\u043c\u0435\u0441\u0442\u043e \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439 \u0441 \u0433\u0430\u043a\u043e\u043c \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u043e\u0442\u044f\u0433\u043e\u0449\u0435\u043d\u0438\u044f\u043c\u0438?<\/strong><\/p>\n<p>\u042d\u0442\u043e \u0442\u043e\u0447\u043d\u043e! \u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\u0438 \u043c\u043e\u0436\u043d\u043e \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0437\u0430\u043c\u0435\u043d\u0438\u0442\u044c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u043c\u0438 \u0441 \u043e\u0442\u044f\u0433\u043e\u0449\u0435\u043d\u0438\u044f\u043c\u0438, \u0442\u0430\u043a\u0438\u043c\u0438 \u043a\u0430\u043a \u0441\u043f\u043b\u0438\u0442-\u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0438 \u043f\u0438\u0441\u0442\u043e\u043b\u0435\u0442\u043d\u044b\u0435 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f. \u041e\u043d\u0438 \u043f\u0440\u0435\u0434\u043b\u0430\u0433\u0430\u044e\u0442 \u043f\u0440\u0430\u043a\u0442\u0438\u0447\u043d\u044b\u0439 \u043c\u0435\u0442\u043e\u0434 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u044f \u043d\u043e\u0433, \u043f\u043e\u0432\u044b\u0448\u0435\u043d\u0438\u044f \u043b\u043e\u0432\u043a\u043e\u0441\u0442\u0438 \u0438 \u0443\u043b\u0443\u0447\u0448\u0435\u043d\u0438\u044f \u0431\u0430\u043b\u0430\u043d\u0441\u0430 \u0431\u0435\u0437 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043d\u0438\u044f \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u043e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u044f.<\/p>\n<p><strong><span style=\"color: #99cc00;\">3)<\/span> \u041c\u043e\u0433\u0443\u0442 \u043b\u0438 \u043d\u043e\u0432\u0438\u0447\u043a\u0438 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u044d\u0442\u0438 \u0437\u0430\u043c\u0435\u043d\u0438\u0442\u0435\u043b\u0438 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439?<\/strong><\/p>\n<p>\u041a\u043e\u043d\u0435\u0447\u043d\u043e. \u041c\u043d\u043e\u0433\u043e\u0447\u0438\u0441\u043b\u0435\u043d\u043d\u044b\u0435 \u0437\u0430\u043c\u0435\u043d\u0438\u0442\u0435\u043b\u0438, \u0442\u0430\u043a\u0438\u0435 \u043a\u0430\u043a \u0432\u044b\u043f\u0430\u0434\u044b \u0441 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\u0438 \u0438 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441 \u0431\u043e\u043a\u0430\u043b\u043e\u043c, \u043f\u0440\u043e\u0441\u0442\u044b \u0434\u043b\u044f \u043d\u0430\u0447\u0438\u043d\u0430\u044e\u0449\u0438\u0445 \u0438 \u043d\u0435 \u0442\u0440\u0435\u0431\u0443\u044e\u0442 \u043e\u0441\u043e\u0431\u043e\u0433\u043e \u043e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u044f. \u041f\u0440\u0435\u0436\u0434\u0435 \u0447\u0435\u043c \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u0442\u044c \u0432\u0435\u0441, \u043d\u0430\u0447\u043d\u0438\u0442\u0435 \u0441 \u043d\u0435\u0431\u043e\u043b\u044c\u0448\u0438\u0445 \u0432\u0435\u0441\u043e\u0432 \u0438\u043b\u0438 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u043e\u0432 \u0441 \u0432\u0435\u0441\u043e\u043c \u0442\u0435\u043b\u0430 \u0438 \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u044c\u0442\u0435\u0441\u044c \u043d\u0430 \u0444\u043e\u0440\u043c\u0435.<\/p>\n<p><strong><span style=\"color: #99cc00;\">4)<\/span> \u0417\u0430\u043c\u0435\u043d\u044f\u044e\u0442 \u043b\u0438 \u0433\u0430\u043a\u043a-\u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0442\u0435 \u0436\u0435 \u043c\u044b\u0448\u0446\u044b?<\/strong><\/p>\n<p>\u0414\u0435\u0439\u0441\u0442\u0432\u0438\u0442\u0435\u043b\u044c\u043d\u043e, \u0431\u043e\u043b\u044c\u0448\u0438\u043d\u0441\u0442\u0432\u043e \u0437\u0430\u043c\u0435\u043d\u0438\u0442\u0435\u043b\u0435\u0439 \u0433\u0430\u043a-\u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439 \u0440\u0430\u0431\u043e\u0442\u0430\u044e\u0442 \u0441 \u0442\u0435\u043c\u0438 \u0436\u0435 \u043c\u044b\u0448\u0435\u0447\u043d\u044b\u043c\u0438 \u0437\u043e\u043d\u0430\u043c\u0438, \u0442\u0430\u043a\u0438\u043c\u0438 \u043a\u0430\u043a \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u044b\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f, \u044f\u0433\u043e\u0434\u0438\u0446\u044b \u0438 \u043a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u044b. \u041c\u043e\u0434\u0435\u043b\u044c \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f \u0438 \u043c\u044b\u0448\u0435\u0447\u043d\u0430\u044f \u0430\u043a\u0442\u0438\u0432\u0430\u0446\u0438\u044f \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439 \u043c\u043e\u0433\u0443\u0442 \u0431\u044b\u0442\u044c \u0432\u043e\u0441\u043f\u0440\u043e\u0438\u0437\u0432\u0435\u0434\u0435\u043d\u044b \u0442\u0430\u043a\u0438\u043c\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u043c\u0438, \u043a\u0430\u043a \u0436\u0438\u043c \u043d\u043e\u0433\u0430\u043c\u0438, \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u043d\u0430 \u0431\u0440\u0443\u0441\u044c\u044f\u0445 \u0438 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439.<\/p>\n<h2><span style=\"color: #99cc00; font-size: 18pt;\">\u0417\u0430\u043a\u043b\u044e\u0447\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u0440\u0430\u0437\u043c\u044b\u0448\u043b\u0435\u043d\u0438\u044f<\/span><\/h2>\n<p>\u0412\u044b\u0431\u0440\u0430\u0442\u044c \u0438\u0434\u0435\u0430\u043b\u044c\u043d\u044b\u0439 \u0437\u0430\u043c\u0435\u043d\u0438\u0442\u0435\u043b\u044c \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439, \u0441\u043e\u043e\u0442\u0432\u0435\u0442\u0441\u0442\u0432\u0443\u044e\u0449\u0438\u0439 \u0432\u0430\u0448\u0438\u043c \u0442\u0440\u0435\u0431\u043e\u0432\u0430\u043d\u0438\u044f\u043c, \u043d\u0435 \u0442\u0430\u043a \u0443\u0436 \u0438 \u0441\u043b\u043e\u0436\u043d\u043e. \u042d\u0442\u0438 <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%d1%81%d0%b5-%d0%b2-%d0%be%d0%b4%d0%bd%d0%be%d0%bc-%d1%82%d1%80%d0%b5%d0%bd%d0%b0%d0%b6%d0%b5%d1%80%d0%b5-%d0%b4%d0%bb%d1%8f-%d0%b4%d0%be%d0%bc%d0%b0\/\"><strong>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0441\u0438\u043b\u044c\u043d\u044b\u0445 \u043d\u043e\u0433<\/strong><\/a> \u043c\u043e\u0433\u0443\u0442 \u043f\u0440\u0438\u043d\u0435\u0441\u0442\u0438 \u043e\u0442\u043b\u0438\u0447\u043d\u044b\u0435 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u044b, \u043d\u0435\u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e \u043e\u0442 \u0442\u043e\u0433\u043e, \u0447\u0442\u043e \u0432\u044b \u043f\u0440\u0435\u0434\u043f\u043e\u0447\u0438\u0442\u0430\u0435\u0442\u0435: \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439 \u0438\u043b\u0438 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441 \u0432\u0435\u0441\u043e\u043c \u0442\u0435\u043b\u0430, \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440, \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441 \u043f\u0438\u0441\u0442\u043e\u043b\u0435\u0442\u043e\u043c. \u0427\u0442\u043e\u0431\u044b \u0440\u0430\u0437\u0432\u0438\u0442\u044c \u0431\u043e\u043b\u0435\u0435 \u0441\u0438\u043b\u044c\u043d\u044b\u0435 \u0438 \u043f\u043e\u043b\u0435\u0437\u043d\u044b\u0435 \u043d\u043e\u0433\u0438, \u043e\u0442\u043a\u0430\u0436\u0438\u0442\u0435\u0441\u044c \u043e\u0442 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043e\u0432 \u0438 \u0432\u043e\u0437\u044c\u043c\u0438\u0442\u0435 \u043d\u0430 \u0432\u043e\u043e\u0440\u0443\u0436\u0435\u043d\u0438\u0435 \u044d\u0442\u0438 \u0430\u043b\u044c\u0442\u0435\u0440\u043d\u0430\u0442\u0438\u0432\u044b.<\/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 \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<\/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;\">2026-01-12T15:01:36+00:00<\/span><span>3 \u0441\u0435\u043d\u0442\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-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\/#respond\">0 Comments<\/a><\/span><\/p><\/div><\/article><\/section><\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":9234,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[161],"tags":[],"class_list":["post-9221","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.1 (Yoast SEO v24.0) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Top 13 Hack Squat Alternatives for Building Powerful Legs<\/title>\n<meta name=\"description\" content=\"Check out 13 top 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