?????????????? ???????????? ??????? ? ??????? ??????: ?????????? ??? 70% ?? 85% ??? ????? ???????????? ???? ? ?????????????? ??????? (1RM) ? ???????????, in.ua ????? ?? ????? ??????? ???????. ???????? ?? 6-12 ????????? ?? ??????. ?? ???? ????????? ? ??????????? ??? ?????????? ?’?????? ???????.
????????? ?????????? ??????: ????????????? ????? ???? ??????????, ??????? ????, ??? ??????, ????????????. ?? ?????? ????????? ????????? ?’????? ????? ?? ???????? ?????????? ??????????? ????????, ????? ?? ??????????? ? ?????? ?????.
?? ????????? ??? ????????? ?????????? ????????????: ??????? ??????????? ???????? 2.5-5% ?? ???? ??? ??????????? ????????? ????????. ?? ??????? ????????????? ?????????????? ? ???????? ??? ????????? ????????? ? ?????????? ????? ?’?????? ????.
???????????? ?? ?????????? ?????: ??????? ????????? ????? ??? ???? ???????????. ?? ??????? ????? ????? ? ???????? ??????????? ??????? ??????? ?’???. ????????? ???? ??????????, ??? ???????????? ??????? ? ???? ?? ???????.
??????? ????????? ??????????: ??? ????????? ?????? ????? 1.5-3 ???????. ????? ??????? ?????? ???? ??? ???????????: ??????? 48 ????? ??? ???????????? ?????? ????? ?’????, ??? ???????? ???????????????? ?? ???????????? ?????????? ???????.
????????? ?????????? ??? ????????? ?’?????? ????
????????? ?????????? ????????? ????? ? ???????? ????????. ?????????????? ????????? 1.6-2.2 ? ????? ?? ????? ???????? ???? ????. ?? ???? ???? ????????? ????? ?’???, ????, ????, ?????? ?? ??????? ????????.
?????????? ???????
- ?????????: ??? ??????? ???????? ??????? ?????????, ???? ?? ????, ?????, ?????????????? ????.
- ????: ?? ??????? ???????? ??????? ????, ?????????, ???????, ??????, ???????? ????.
- ????: ??????????? ?????????????. ??????? 2-3 ?????? ???? ????? – ???????? ?????.
?????????? ????? ??????? ???????? ???. ?’???-??????????? ?????????? ???????? ??? ???????? ???????????? ?????????? ?????? ??????? ?? ????????? ?????? ???????. ??????? ????? ??????? ?????, ????????? ???????? ??? ????.
?????????? ??? ??????? ???
?????????? ????? ????? ??????????? ?????????? ???? ??????????? ???????????. ?????????? – ????? ?????? (20-30 ?) ???????? 30-60 ?????? ????? ????????????.
?? ????????? ??? ??????????????? ? ???????. ????????? ??????, ?????, ????? ??????? ????? ?? ???????. ?? ?? ???? ?????????? ???????? ??????????? ?????- ?? ???????????????, ??? ? ?????? ?????????? ?????????.
??????? ????????? ??????? ????? ??? ????????????? ????? ?’????
????????? ????????? ????????? – ?? ?????? ??? ??????????? ???????????? ?? ????????? ?’????. ???? ??????? ???? ?? ?????? ??????, ? ????? ????? ??????????. ???????, ??????? ???????? ????? ??????, ? ?????? ?? ??????? ???????? ?? ????? ????. ??????? ??????? ???????? ??? ?????????????? ??????????? ????????????, ????? ???????? ?????????????? ?????????? ????? ????? ??????, ??? ????????????? ???????????? ?? ?’???. ?????????? ???, ?????????? ?? ?’???, ??? ??????????? ? ??????? ?????????.
? ???? ?????? ???????? ???????? ? ????????? ???. ????????? ??????, ???????, ??? ????? ?? ???????? ?? ????? ??????. ????????? ????? ????????? ?????? ?? ????? ??????. ????????? ????? ????? ?????????, ?? ????????? ???????? ???????????? ?? ??????? ???????. ??? ???? ???? ??????????? ?????????, ??? ???????? ????????? ? ???????? ?????.
???? ?? ??????? – ????????? ?????? ??? ?????. ????????? ???? ?? ?????? ??????, ? ???? ?? ?????? ??????? ???? ?????? ?????. ??? ????????? ????, ????? ???????? ?????, ????????? ?????? ? ???????, ? ?? ?? ??????? ?????? ?????. ??????? ???????????? ?? ???? ?’???? ????? ??? ??? ???????, ?? ????????? ??????????????? ?????? ???????????? ??? ?????? ???????????.
??? ????????? ???????? ???? ????????? ?? ?????????? ?????, ??? ??? ???? ?????? ?? ?????? ??????? ????. ????????? ? ??????? ?? ?????, ???? ?? ?????? ??????. ??????? ??????, ???? ?? ??????, ??????? ??????? – ?? ??????? ???????, ??? ???????? ???????????. ?????? ??? ???? ????????: ?????????????? ?? ??????????? ???? ?? ?’???, ? ?? ?? ??????, ??? ???????? ????? ? ??????????? ??????????? ???????????? ??????.
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