?? 7-??? ???? ??????? ???????? ???????? ?????? ??????? ??????? ????? ???? ? ???? ??? ????????? ? ??????? ???? ????? ?????? ???? ????? ???? ????? ???? ???????? ???????? ????? ???? ?? ????? ?:

??????: ????????

?? ????????? ???????? ???? ??? ????? ???? ???? ?? ???? ?????? ????? ?? ??? 45 ????? ?????? ????????? ???? ?????? ??????????, ????? ?????, ??????, ?? ??????? ?? ??? ????? ????? ????, ???? ???? ????? ??????? ?????? ????? ???? ???? ?????????? ? ??? ????? ????? ???????????
?? ?????? ?????, ??? ????????? ? ?????? ??????? (CDC) ?? ??????, ??????? ?????? ?? ??????? ?????? ???? ????? 64% ? 76% ?? ????? ????????? ?????? ?????? ?????? ?? ????? ??????? ???? ?????? ?????? ???? ?????? ???? 220 ??? ?????? ??? ???????? ????, ??? ???? 30 ?????? ????????? ???, ?????? ?????? ?????? ?? 185 ??? ????? ????? (bpm) ?????? ?????, ?? ?????? ????? ??????? ?????? ?????? ?? 122 bpm ? 143 bpm ??? ?????????
-- ???????? ??????????? ???? ?????????

???????: ????? ????

????? ??????????? 10 ????????????? ??? ?????? ??????? ?????? (???????? ????? ????? ?? ????? ???? ????????? ? ??????? ??? ????? ??????? ????? ????????? ?????????, ????? ????? ??????? ?????? ???????? ?? ?????? ????? ????)
???????????? ????, ??? ????? ????? ?????? ???? ??????? ???? ????? ?????, ???????? ????????? ???????????? ????? ??????? ? ??????? ????????? ???? ???? ???????? ???????? ????????? ?????????? ????? ???? ?????? ?? ?? ???? ???????????? ?, ????? ???? ?????????? ????? ?????? ???? ????? ???? ???, ?? ???????? ??? ????? ??? ?? ?? ??????? ?????? ???? ?????????????? ??????? ??????????? ??? ??????? ? ??????? ??????? ???? ???????

? ?????????:????? ???????? ??????????? ????? ?????? ?? ??????????? ?????? ????-??????? ??? ?????????, ?????? ?????? ????? ??? ???? ????? ????????????
-- ??? ??????? "??????? ????" ???

? ???????????: ???????? ????-????? ??? ?????, ???????? ????? ???????????, ?????? ????? ???????????, ??????? ????? ???????????? (????? ??? ???? ??????????) ????? ????? ?? ?????? ?? ?? ???? dumbbells ???????????? ????? ????? ???? ?????? ????? ????? ????? ??????? ???? ??? ??????????? ???????? ?????? ??? ???????????
???? ??????: ????? ?? ????? ???????? ??????? ????? ??????? ??????? ????? ?????? ?????????? ?????? ????? ?????? ?????, ????? ???????? ???? ??????????? ? ????? ???????? ??-?????? ????? ??????? ????? ??????? ????????????? ????? ???????? ?????? ?????? ??????????
? ????: ??????? ???????? ????????? ???? ?? ?????? ??????? ????? ???? ?????? ????? ??????? ??? ???? ??????, ??????? ??????? ????? ??????? ???? ???? ??????? ? ??????? ??????? ?????? ?????? ????????? ??????? ????? ????? ???????????? ????? ???? ?????? ??????? ???????? ??????????? ?? ???? ?????? ??????????

????? ???: ???? ??? ?? ????????? ???? ???? ????? ???, ?????? ??????? ???? 10 ???? 15 ????? ??????? ?? ???? ???? ???????????? ?? ????????????? ??? ?????? ???? ? ???????????? ????????? ????? ????? ????? ?????? ??????? ???? ???????? ?????????? ??????? ?????? (????? ??? ? ??? ?????? ??????????)?

??????: ???????? ???? ? ???

?????? ??????? ????? ?????-?? ???? ?????????, ??????? ????? ????????, ??????????, ? ???????? ??? ??? ????????? ??? ??????????:

?Biceps ????:???????? ????? ?? ?????? (?? ???? ????? ?? ??????) ????? ????? ????? ?????? ? ????? ???????? ?????? ????????? ???????? ????? ?????? ???????????, ??? ????? ?????? ??????????, ? ??????? ???????? ???????????
??????????? ???:?????? ?? ??????? ????????? ? ????? ??????? ????? ????? ???????????? ????????? ????? ?????? ?????? ????????? ? ????? ??????? ?? ?????????? ???? ??????? ????????? 45- ?? 90-?????? ????? ?????? ???? ?????? ??????? ???????? ?????????????
????? ?????:?????? ????? ?????? ???? ???? ??????? ????? ????? ?????????? ? ???????? ????? ?????? ??????????? (?? ???? ????? ?????? ???????????)? ??????? ?????? ??????? ?????? ???? ?????, ?????????? ????? ????????????, ??????? ?????? ??????? ????????? ? ??? ???? ???????????? ??????? ???????? ????? ??? ?? ??????????

???????? ???????? ?????? 10 ??? ?????????, ???????? ????? ????? ?? ??????? ???? ???? ?????, ??? ??? ????? ?????

???????: ?????? ???? ? ??????

?????? ??? ????? ??????????? ??????? ?? ???? ?????????, ??????? ?? ???? ????????? ? ????? ??????? ???? ??? ??? ????????? ACSM ?? ??????, ???????? ????? ????? ????????? ?? ???? ???????? ????? ?? ?????????????? ???? ?? ???? ??, ? ?? ????????? ??????, ?? ?? ?????? ???? ?? ? ???? ???? ?????? ??????????? ????? ????? ?????? ????? ?????? ??????
"[????? ??????] ????, ????? ???????? ????? ? tendons ? ligaments ????? ?????? ??? ????? ???? ??????????," Erin Mahoney, ???????? ????????? ?????????, ? EMAC ???????????? ???????? ??????? ???? ??????? ???????? ????? ?????? ? ??????? ?????????????? ?? ??????? ??????? ??????
??? ????? ???? ????? ?? ???? ????????? ???, ?? ??????? ?????? ?? ????? ???? ???????? ??? ???? ??????? ??????? ?????????? ?????? ?? ??????? ????? ?????? ? ? ???? ????? ?????????? ?????????? ???? ??????

????????: ????????? ?????? ??? ????? ????

?? ????? ???? ???, ????? ???????? ??????????? ???? ??? ???? ???? ???????? -- ?? ??? ??????? ??????? (???? ?????) ?? ????? ????????? ?????????? ?? ???? ???? ?????? ????, ??? ???????? ???? ?????????, ????? ???????? ? ????????????? ????? ???? ????????-??????? ??????????????? ????? ?????? ?????? ????? ??????? ???????
?? ??? ??????? ???? ???????? ?, ????? ??? ??? ??? ???? ???? ??????????? ??????? ??????? ? ?????????????????? ?????? ????? ?????? ??? ????????? ????????? (????? ????????, ??? ?????? ? ???-??? ??? ?????????) ?? ???? 10 ?????????????? ??????? ???????
???? ????? ????? ??? ????????? ?? ?? ??? ??, ?? ????? ???? ?????? ??????

??????: ???????? ????

??????? ??????? ?????? ?????? ????, ? ??????? ????? ? ????????? ????? ????????? ???? ??????? ??????? ??????? ??? ?????, ??????? ??? ????? ???? ????? ??? ????? ??????????? ??? ??? ???? ?????? ???? ?????? ??
?????, ??????? 10 ????????? ? ??? ???????? ???? ???? ????? ????????? ???? ??????????? ?? ????????? ?????? ???:

????? ?????:?????? ?????? ???????? ????? ?????? ???? ????????? ?? ?????????, ?????????? ???????? ??????????, ????????? 90-???????? ????? ???????????? ?????? ???? ??? ????????? ?????? ??????? ?????? ???? ?????? ? ????? ??????? ?????? ???????? ??????? ???????? ???
???????? ??????:???????? ????? ?????? ???? ????????? ?? ?????????, ????? ????? ????????? ??????????, ????? ??? ?????? ?????????, ? ??????? ??? ?????? ????????? ??????? ???????? ?? ????? ??? ??????????? ???????? ??????? ???????? ???????????
?????? ?????:???????? ????-????? ??? ????? ??? ????????, ??????? ?????? ????? ???????? ????? ?????? ???????????? ????? ?????? ???????? ???? ????? ?????, ????? ?????? ??????? ????? ??????????? ??????? ???????? ???????
? ?????? ???-???? ??:???? ??? ???????? ???? ????? ??????? ??????????? ????????? ???????? ??????? ? ????? ????????? ????? ??????????, ????????? ?????? ???? ??????????? ????? ????? ?????? ??????, ?????? ????????? ??????? ????? ????????? ??????? ???? ??????????? ????? ? ????? ????? ????????????????
?Lat ?? ??????????:?????? ?????? ????, ????? ?????????? ????? ??????? ? ????-??????? ????? ???????????? ??????? ????????? ?? ????? ??????? ??????????? ? ?? ?????? ????? ?????? ?????????? ???????, ????????? ????? ??????? ?? ?????????? ? ???????? ?????? ???????? ???????????

??????: ???? ? ?????? ????

??, ?? ?????? ??? ??? ??, ??????? ??????? ????? ???? ????? ?????? ?? ????????? ??????? ???? ??????????, ???? ??????? ???????? ? ???? ????? ????? ???? ??? ? ???? ???? ?????? ??????????, ???? ??? ???? ???? ??? ??? ?! ???? ?????? ? ????? ???? ?????? ????????? ????????? ??????? ?????? ???????????? ???, ??? ??????? ????? ?????? ????? ??????? ???, ??? ???? ?????? ? ?????? ?????!