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-laxoHeq-To Mbr Bce o6saBenncb cBo!4M orel{ecrBeHHbrM
:;1rHec-yqe6Hnxour. BnpoqeM, B caMoM cxopoM bygyrteM oH
-aBepHFHa 6yger nepeeegeH Ha Rpyrne ffsbrxtr vt npmobperer
-aryc MelxgyHapogHoro 6ecrcennepa. Begu, HaH n3BecrHo,
- :noHr nonyrrnpl4saropa He 3Haer rpaHmll. Tenn 6onee, qro
',. He 3Haer $mrHec.

)-
l-
lllQgr-
|-]lrrYyrt

nP0# OHANbHOE
H[|MM-E
o
 EOHOBbIE
BblnAlqbl

,a;:
BAC AlHl4HGbl flPOTI4PAKITCH MEIHAV HOf? Her? fl,roxol 9ro --l

3:aarrrr, qro MbIrxIJbI BHyr-penuez rroBepxHocrz 6e4ep y Bac He prl:iRn'r-r,r. CHOflbHO? 4 cera;
Me>r<4y reM, Ha Hr x npoxoAr rctr Ao 30o/o MbrrrreqHoro o6t,erur rrt rl 10, 10, 8, 6 noeropoa
I-lpe4craBlrere, rcarorZ pe3epB Bbr nosa6nr,v? Me>r<4y reM, riocRcrrrror() 1l CTAPT! Bcraxbre npnMo,
pocra or 3TZx MbIIUU >I(Aarb He npr4xoAr4Tc;r. B rtr>Kelbrx npr4ceAllx.\rr,rLLrnr,r yAepF(HBaF UTaHry Ha nneqax.
'crrHeil noBepxHocrrl 6e4pa l4crrolHtror cra6vrryr 3r pyroryyro Q)rnrrrluK). r'.c. 2l CXEMA: cgenafrre runpoxr,rfr urar
.,:icHbr crarr4qecr(z. Hy qro pacrrtT crarzqecr(ar Harpy3Ka? BepHo! Crr.rvl()6l,r.\r
" B CTOpOHy Dr OnyCT}rTeCb B npnceA
'.'.:rT TOAbr(O B pe3y^braTe npa,rrrorz L4HaMvLqecrcorz Harpy3r(r4, Aa euJc R rr().\rr()il
Ha onopHylo Hory. Ilpn oroM Apyryn Hory
:'','le. Tar qro nepl o5wrecKI poBHo rrolMectrrJa ABa>r(Abr B HeAer\ro rlte rrrrl'rvrrlc npnMofr. VcnnHeM onopxofr
Aeplxr,rre
- rilrloro noBepxHocTb 6e4ep npr4rJe^bHo. flepnaa TpeHr4poBKa Tririe.\ilir. B]'()l)ilir HOrn nOAHl,lMnTeGb n3 npylcega. He
-
l--3 gua) noner.re. BA ecro 4 ceron B cere AenarZre ronbr(o 2. Ho nc.' l'rrlp,rrrr c
- Aonycxafrre HaHnoHa Hopnyca. G4enafrre
:.i.\rrHoil orAaqelZ! I-lpoaotorcaiire Ao rex nop, nor(a BHyrpLl 6provrrrr lrr' rrl):11.'-r- 'rt Bbrnaf, B Apyryp cropoHy. Burnonxnre
:I
]TAqHbIC I(O>KAHHbIC 3A[IAATbI. ognHaxoBoe qucno noBTopoB rtprn npaeofr
n neeofr HorH.

EOHOBOIA
LUWPOHTAE nPmCEAAHnn nofqbEM
HA ONOPY

t!:
'a-
-r

CHOflbHO? 4 cera;
10, 1O, 8, 6 noeropoa
1l GTAPTI Bcraxbre pn,qoM c onopofr.
llJranry flepnc,rre Ha nnertax.
2l GXEMA: nocraebre oRHy Hory Ha
-- I - ='iO" 2 pa3MnHoqHbrx + 4 pa6oqux 2l GXEMA: Fny6oxo BgoxHnre onopy. hsonrapoBaHHbrM ycunt,teM srofr
3'r '3 10. 8, 6 noaropoe u MeAneHHO onycTl,lTecb B npHCeA. HorH noflHr,rMnre ce6f, Ha onopy. Orofr xe
' CTqg;i PaccraBbre crynHH He xaxnoxnfrre Hopnyc Bnepeg! Horga xorofr cgenafrTe luar B cropoHy no
,..Fr-?--br{o uJ}{pe nneq. Hocxn pa3BeAHTe. HoneHn 6ynyr corHyrbr Ha npnruofr yron, Apyryp cropoHy onopbr. Tenepu
':* TIOXOHTCR Hll3XO Ha CnHHe, 6eg ocraHoBKH Haqr,rHafrre o6parHoe nogHrrMnre ce6f, Ha onopy
--axf-H
-r-,J :|:ri:a€xxeM uJeH. cnxxa npFMaF. ABHIKeHHe. ]r3onupoBaHHbrM ycxnneM gpyrofr Horlr.

MUSCLE & FTTNESS 19

 Ro Iiol)l-t t.itr.\)'. C)lHar<o eC,\Ll BbI rlpoBeAere
J'IlelrllK)l() ]-lrctII l})oBI(y, nAAeHI4e celipe-
LlI ll l TCCl-(rC]-Cl'11'r11;1 CYIqeCTBeHHO 3aMeA-

,\Ilrct. B ttrctrc Rnr IIlto)lillBere AeHb c 6onee

BI-,ICOI{Ilrt \J)OBI{C.\t :11-()rO IA2BHOrO ana[rO-
r\I.lr{ecl(ofo foPrloH;.1. flt'ru;rrHo, rITo r,l pocT
Mbl[reqnot'r r,taccbl V Rllc tit'ler 6o,mure.

MHEHUE
SHCNEPTA
tf o6r-qevr3BecrHo, r{ro
aopo6uHa pa3pyua-
I- er Mbu.ueqHylo Mac-
cy. Hax lxe rorAa 6oporucn c
n!4LUH14M lHl4pOM?

M&F= Hynurypncrbr no6anBa-

]orcF a9po6nHn, cqnraF, r{To
oHa pa3pyuJaeT MbrlueqHbre THa-
Ht . c oAHOr CTOpOHbt, 3TO TaH,
oAHaHO npaBnno BepHo nnrub B
TOM Cnyqae, ecnm aspobnHn
cnnlJJHoM MHOTO. Hy a HOpOTHne

f,EnY BPEMfl!
aspo6Hbre ceccnn nonHocTbK)
6esonacHbr. HegaBHee HayqHoe
uccneAoBaHne, npoBeAeHHoe
cneLluanbHo B pacqeTe Ha Hynb-
Korga uATu Karrarrcn? Vrpou? Beqeponr? Typl4CTOB, nOHa3anO, qTO a3po6-
rlrrafi
npa r,nnbnrrfi orBer. Hbre ceccul4 He Aonbure qaca Aa-
,+{e cnocobHbr BHecTn nono}H]4-
OnbUJE BCEFO yneprbrx r(aq- TenbHbrm BHnaA B cnnoBylo noA-
ri()R rrlrrir l1)lrercr B TpeHa)r(ep- Crcopee, Hao6opor. Cznosota rpeHlurr n roroBHy. cnnoel Hu, HoTopbre
I{hl\ .iil.\i]\ IIO VTParl r1 Reqep?^A. v3lioM Ar ana3oHe noBTopoB BAeqeT :lll c()- npaHTuHoBann nonyqacoBbre a3-
B uil.\l().\t Jc'.\C. f{\'iliHO OqeHb 6oz neza6e>r(Hble MZKpopa3pbIBbI R .\rrrr- p06Hbre rpeHnpoBHl4 noA Ha-
CI l,\trI{(-r .\lt-rti I n-1., rir-rjt rtit t.tAt tUt. ure.{F{or7 v cnt:o.rF{oir rr(2rHr,r. I(oprr l:lo.\. 6nrogeHneM yqeHbrx, yBennv.unu
[{TOObI BCTaTb Ilt)}'l1llll.'LLIC I 1 ill)rt.rtl 1liO.\l OT- riar( r,l3BecrHo, o6na4aer nporr.lRoRocrrll- nonepeqHnH Hor tA o6qyrc cnny
npaBI4TbCfI Ha T1r.'tII l])1-r1:;1.r,'. I Ie .\lL'lIbLUe I( ro,r,r]1' )rie :)TOT-
.\rlTeAbHbIM cBotZcrnolur. MycHynarypbr. B HaqecTBe Hap-
3HTV3I,1a3Ma HV)ltHO RCtlf l)tr.rt. 'i1'1'r[i1,1 Iiil- foPr,roH npfrAao Ha TpeHr4PoBr(e << c)rir lf ll - Al4o-TpeHalHepa ncnonb3oBancfl
qaTb >KeAe3O ilOCAe
]ITOrtt l]-C.\l,l It)ft) I'I)\'JO- cr> BHVTpeHHI4e TKaHI4 paAr,l nO,\\'arCHilt BenosproMerp. llocne 2-3 Mn-
Boro AHII. Ecrrz y Bac Aocr-ilr-o,nr() fio.\u. Jono.\Hr.rrenrHorl 3Heprr4t,t, noropllr R HyTHOT pa3MnHHn ncnbrTyeMbre
.Iro6rr rpeHr4poBarbcr r.1 plrrrr-r \'T-l)().\r. r l IIC})RYTO OLICPCAb VCI4AI4BACT |ICI,IXTiIiY II cpa3y l+{e 6pann BbrcoHnrz rennn
nocle pa6oru, I(aKoe Bpe,rvtt nltt l-tlt-r-t,? A r rcl)RHYro cI rcre,M!. TaI<vt^nut o6pasorM, .vtcH- [Ro AsV" oT MaHcuManbHoro
pa3Be He Bce paBHo? Her, vcnex rpclrurrrrl Tll.\brroc J'cn,\r.le no [peoAo^eHr4]o Beca Aa- nynbcal n noflAep}}rnBann ero
o[peAelrer Barx ropMoHAnrHsrr]l crrlr\c. iliC Rc(lCpO.\t rIOCr\e TpVAOBOTO AHII OCTa- 15-2O MnHyr. floronn oHu c6pa-
PaHo yrpoM y Bac B I(poBZ 6onnrue aurttic-r- tIc.TCJI RbICOI{IIII. cbrBann nHTeHcnBHocrb Ao 60-
Arlqecr(oro ropMoHa TecTocTepoHa, A Berrc- 65Vt or Mn u npoAonlxann rpe-
Porvr r<ara6onr4qecKoro rioPTr43o^a. Bce Br,rcorrofo \'PoRHr recrocTepoHa. w c 3Tl4-fvr HnHr eu4e 1O-2O MnHyr. l4ccne-
3TO O3Haqaer, qro BpeMr rpeHZHrA nPeAo- Hnriro ue t-it'Aer cnopr4rn. Tax qro A\ {txee AOBaTenn oAHOBpeMeHHO yHa-
npe!,€r\rror ero rJe^r4. I(ax r43BecrHo, Tpe- Bpe.vrr Jy\r nar,rrrr lHra Haqusa;t c 3brBaloT' qTo sTa cxeMa HapAno
- \rr?o.
Hr,lPOBaTbCr HV>r(HO L+Vr<AVLqeCr(L1, qepeAv'I 4 qacon vrpa WoBeHr-, cer(peryvvL Tecrocre- npuBoAl4T H MaHCvrManbHO BO3-
neprloAbr rrLlcTo cl4^oBbrx uarpv3oK 14 r(Aac- POHa B ,,vtV)liCIiOiM OPraHI,l3Me HapaCTaeT, a MOI+(HOII nOrepe lHnpoBofi THaHn
cr4qecr(r4ra narnnr4Hr. Tar< Bor, cLlA! A\rqrxe IIOTOTM HCVMOHHO CHI,l)l(AeTCt B TeqeHI4e HynbTypncTaMn.
Kaqarb BeqePoM, a Maccy vrPoM. AHr r,1 B r(OHrJe-r(OHTJOB VCTV[aeT Ar4AepCT-
-
2n MUSCLE & FTTNESS ,us2, 2.,.,6
..r'-fe

'r

.
.iL

).\L'e

.16ct-
)ocT
')q'-
A-

Bbl]t
HA NPO
Ox asblBaerc f,,, Maccy MorKHo
HapauluBaTb Ha xoHy!
PI'fCEIIAHUA, rt>I(elble rtrrvr,
craHoBatl... Bor oHvL <(crolrrbD>
-
aTAeTI4qeCI(OrO TpeHr4Hra, Ha r(O-
Topbrx B3poc^o He oAHo Ilor(o^e-
HI4e HacTorr4vLx cr4AoBr4KoB...
't)ll onurFlblr)r rpeHep c foroBHocrbro
: roATBepAr4T: Hr4qero AVrIlUe Ha cBere
' -)rn
rpvL Qytta"*eHTalbHbrx Wpa>r(He-
.rroco6nnr co3Aarb MbrrreqHyro Maccy
'.'^r rHcr(r4x pa3MepoB, n4o6anorc <( 3aprr-

.:iVtO)> CBepXbeCTeCTBegnOrZ qCMIII4OH-

. crlrorZ.Tp^? Her, Ha caMoM AeAe yil-
,, cI rr rri qeTbrpe. Aa To^br(o rroc^eAHee
.,,).I'OC VNP2)I(HCHI4C B HAIXI4 A}{VI COBCEIM

- : ir.,r.rt.l. Me>r<4V TeM, oHo <(cr?otarr> o6-

TeAa He \T>r(e ilpr4ceAoB 14 vr
"tilccv
'.trrir. O .re^nur peqb? HaguBaercr 3To He-
. .\c ARr,DKeHr e <<flporyru<a Qep,rnepa)>.
. _ :': i.\r 1 vnpDr(HeHr4e c roMopr(oM, uo-

- . .() CTOPOHbI HanOMnHaeT eABa nepe-

\.ilt'fO HO|I4 nAOXO CMa3aHHOTO pO6O-
.. '.ir,r, BeAb B I(Dr<Aor,r pyrce no rt)Ke-
.'.lrrrerre! I(crarv,', Bbr 3Haere, c r(aKr4-
.. t'.\Ilrll,l <([poryAl4BaeTctl>> Pouz I(o- I(HI43V, HO llpr,l 3TO.\l ()\.'\tl.illTC.\IrHO pac|IPfI- >> Jloeopor. B rcoHe.{HorZ. ToqKe ocraHo-
' IloLrrr.l ro 100 rcr! Tpva,no? Eule MI,4Te C[I4HV Ll HllnO.\ilt1'fL' f])\'J,b. BZTeCb 71 MeAAeHHO frOBepHr4TeCb Htl 180
. ' ,.)no, rloBepbre, Toto crozr! >> AncraHqnn. P:l.crorunc B oAHV cro- rpaAycoB. He cnerxr4Te rxararb ! CHa.{ar\.a
> > HorH /aroAw4bt. Bnaro4apr xoAb6e, pa- poHy cocrAB,\rrcr 6-- rr. floro.,vr Hy>KHo 3aHOBO npI4MI4Te I,ICXOAHOC |IO,\O/ltCHI4e:
..ict).rroTHo Bce Mbuur;u uor! Toquo pa3BepHvTbcrr n noirrrl oliparuo. O6ryaa faHTeAZ uo 6or<a,rvr 6e,r,ep, cr\rnHn [pr.rcra-
. ' ..-L'-\i.lX, H?IpV3Ka HOCI T LIAHAMI4qC- AIlCTaH IJt.Ifl CtII lTllCl'C'I OAHI,llvt CeTO^nn. BCerO BneHbr oAHa r( A1'ryror,r, noA[ro])oAort noA-
'.r:l-ei). Aenar,rre l(oporKr4e [rarr4. Hy)r(Ho cAe,\ATr, 5- 1[) ceros. H,'rr, B3fAtA Ha[PaB.\CI{ n}]'.\to.
. .
,. ,:.r r.vr irt.e I(oAeHHHbIe cycraBbl Ao
. :: :il rr-e Ha qrfb corHyTbrx Horax.
> > Pa BHoBecHe. He cvrvlbrecr! Pacnpa- B OEXOfq nPAHAn
, . :':':lrrccrin HanPtrI4Te cntaHv. Ha-
. . ::)rcc. C.r,rorpr,rre flpflrvlo [epeA vnoBKu u xl4TPocru
. ... j : l.\rr lTc no;6o1-roAol(. Bec raHTeneln B AaHHoM ynpax{HeHv,n Aon}HeH 6urru Hpr4Tr4t{ecHnM.
I > X8aT. . ]..\i t.''f IIO. IITO Tt)t(€AbIe fAHTenZ Taxofr Bec ronbrMl4 pyHaMn He ygeplxarb, TaH qro BnonHe Aonycrl4Mbl
" ...i\ rrt' \'AC1)iriATb. Te.vr He Me- BCHHne O6nAaXHbre XnTpOCTl4: rnMHaCTnqeCHne peMHn n HploHvr.
I ,; t C i1 eT C^t,€.'la tife [-lgS
, t
1'11-3,1',1
C Ognaxo HylHHo nMerb B Br4Ay, r{To peMHn Heo6xoAvrMbr AnnHHbre.
' -'' 'r ' :\ ])t-''rlUCit ' HoporHne peMHn, Horopbre ceFoAHF B xoAy, HB noAxoAFT. Onn xopouJvl
,, TganeqHH. f ]t)rrllrrlt.\\' crr.roil rpane- TOnbHO Ar|H HOpOTHOTO CnnOBOTO ycr4 nUA. LlrO HaCaerCF HpIOHOB, TO
II.\Ctlll III)rl.\tbl.\lll Il Ail- oHyt TolHe MoryT noABecrn, ecnn oHa)+{yTcF (MenHnrfi/.vtrr. Bur6vrpafiTe
;.'.'t,t.rg r, (t.f1ll rl)tlnc-r II lt I oc- (rny6oHne)) vt npoqHbre HproHl4.
'.'..1,-l'C II.\t'(lll.\l OnVCI-lll-bt-il

MUS.LE & FTTNESS 2l

NYqUIEE
Ecnn y ecrb
Bac
NEKAPGTBO
n cn4f,van pa6ora, gxarrrrT,
aBTo
BaIUnM HOraM KpbIIUXa.
e:i Ciiic'JI ICBHO_|O yfIp2)I(}JeHWtI |IOA HA- ubnxr+br i I(ar<z^nn y[pa>r(He-
.rRrlrrr lc^\r xoAbo?, Aa euJe Becb AeHb B rro- ur.rer,r? Bu, r(oHeqHo, clbllra-
.\o;iicHr1r,l cwLfl, r(oTopoe Hailporrb <<oT- Ar4 nPO CTaHOByTO Ha rprrMbrx
ri^\K)rlllcT)> ,\ bIIIIrybI HOf, HO>I(Hat MyCKy- Hofax vL pv.,vrbrHcr(Fo cTaHo-
.\rlr\-pa ar?oQl4pyerctl c I(ocMI4qecKoIZ Byro rrry or cepeA%]Hbr fo^eHeil.
criolx)uTr,K). nPr,llre,vl, 6ucrpee Bcefo cAaroT tlro- /,enarn o6a ?TvLx ABla)r( eHvrfl? Her, Tolbr(o oAHo.
- 1r r r,r i 1 tJr rqencrrr 5e.1ep. I(arc <( noAHrrrr,>> ?Tvr
Ar Apyroe pa6oraer c^a5o. I(arcoe? 3auo,rnwsairt.

<< PYMbIHCHAF TFTA

B sronn ynpalxHeHuu Bbr He Hnagere utraHry
Ha non B HoHqe noBTopa, a AeplHnTe Ha BbtcoTe
cepegyrHbr ronexefi. Bauru HoneHtn corHyrbt, HaH
u oro
np!,t BbtnonHeHuu o6urqnofr craHoBoh,
peuaer ncxog Aena. Bur pacnpnMnf,erecb,
coBepuran pasru6aHytn B Taso6egpeHHbtx cycraBax.
A xe B nof,cHr4lle,
HaH npn craHoeofr Ha npf,Mbrx
norax! Taso6egpeHHl're cycraBbt pasrur6apr
Frognllbr u 6w4encbr 6egep. 3rn MbtlrLlbt Ha napy
nonyqapT MaHcnManbHyE Harpy3Hy.
TOTIHO B TIEGf,TI(Y!

CTAHOBAfl HA NPFMbIX HOTAX

Horga HoneHn nprMbte, B cuny Bcrynapr coBceM
vrHbre 3axoHbr 6nonnexaHnHyt. Pasrn6arbcf,
np!,txoAurcn cunofi noncH!,u-lbt. ,E|a, 6nqencbt 6egep
Tol+re pa6orapr, oAHaHo nroALl-lbt oxa3btBatorcn He
y Aen. l-lpl,lvnHa B ToM, qro raso6egpeHHbre cycraBbt,
Ha KOTOpbre aHaToMl4qecH!,t (3aBf3aHbt)) froFl}lt-lbt,
B TeqeH!,te Bcero ceTa HaxoAgTcF B HenoABytlHHoM
nono*(eHnu. IUHIUIO qEnn!
22 MUSCLE & FTTNESS rue2, 2.,.,6
nooqepe4Hbtn rt(nM
FaHTenen
GX E l'Ul A I :: .T*T: ;:.'#iH;.TT"THyrb,x
pyHax Ha ypoBHe nneq. fla,qoxra ((cMorpFT)) Bnepelq. Crynxt4 npoqHo
ynpnTe B non AnF ynpoqeHuR ncxognora no3nlry1v.
>> 3ageplnnre f,blxaHne 14 MeAneHHo BbrlHMr4Te oAHy raHTenb HBepry.
lHnaure raHTenb no HaHnoxnofi Tpaelffopvlv1, .{ro6ur B HoHeqxofr ToHHe
oHa oHa3anacb 6nurxe H oceBofi nunun rena. Burgoxxnre.
>> Apyran pyxa Haxogr,rrcn B nonHofr 6oeeofr roroBHocrl,r K >Hr4My
u ygepl+{nBaer raHTenb Ha ypoBHe yurerZ.
> MeAneHHo onycrr,rre oAHy raHTenb, Ho onnTb )xe He Ht,t)+{e
yurefr. flonxocrblo 3aBepLunre ABnlHeHne ogxofr pyxorl tlt ronbxo
noroM Haqr4Hafire >Harb Apyrylo raHTenb.
> Aepx(lrre Kopnyc HcKnKrHHTenbHo npf,Mo. He gonycxarlre
HaHnoHoB Kopnyca B cropony pa6o.{ern pyHr4.
>> Vnpar(HeHgre MolxHo Aenarb crofl. l-lpvr oroM HoneHu HylHHo
HeMHoro corHyrb, a cnnHy !4 npecc Hanpnqb craruqecHyr, vto6ur
o6ecnequrb reny nonHylo HenoABr'rlxHocrb.

lr P fr lul E arAH nf, I ;:*f:JJ:Janre

paccna6nexnn xepaEoqefr pyxlr. Eep>xnre ee roroeof
K ABr4>HeHhlo. Ann ororo noAHkrMnre raHTenb Bbr.rle Ha
ypoBeHu yluerl.
-
> llpegenbHo pa3Bef,eHHbre noxTr{ npnBoRFT H nepeHocy
MaHcnMyMa Harpy3xn Ha cpegHue nyqxn Aenbr. Ecnn noxTt4
cMeu-leHbr BnepeA, nnH Harpy3Hu npnAeTcF Ha nepeAHne AenbTbt.
>> B no3nr4rrlr cron
KOrf,A BO3MOIHHa Henpon3BOnbHaF
n GKOrrbKo? noMou4b TenoM, HorFla lHvtM
Hor4a: r[ena nre raHTenuHurvr npeBpaulaeTcF B TonqoH
lnr4M, HaK nepBoe tA rnaBHoe raHTenm. t{ro6ur ns6e}Haru
ynpalHHeH!4e HoMnneHca. groro, Aenafire
Bno>xnre B Hero MaKc!4MyM ynpalHHeHme
SHeprrnr,n !
c na6nlogareneM.
>> r{ro6br ynpa}KHeHne
Hax: .QononH!4Te AaHHbrrTr rxnvr
}HI4MOM LUTAHTU nonyqnnocb TexHnqecK}l
m pa3BeAeHyrFrMl4 raHTene!4 npaBnnbHbtM,
B CTOpOHbr. He 3aMaxneatlTecb
Ha npeAenbHbrrl eec.
Gxonuxo: BurnonHnre 3 cera
no 1C'-12 noBTopenun, vro6ur Ylxa.{e H AenbraM Ha Bc}o
yBen!4qnTb Maccy AenbT, HaTyluHy noAKnloquTcF
u 6-8 noBTopoB B cere BCnOMOraTenbHaF
-
.{ro6ur noBbrc!4Tb cnoprr,4BHy}o Mbrlrlqa Tpl4llenc.
-
pe3ynbTaT!4BHocTb B Apyr!4x >> Ecnn Bbr arner co
B!4AaX CnOpTa, nOMUMO cralxeM, cHaqana cAenarZre
6ogtn6nnghHra. Bce noBTopbr oAHofi pyxorl,
noroM gpyrorl.
 GNOPT
flpxnoe ynpalfiHeHne
o{eHb QyxxqroHanbHo,
nocHoflbHy B noBCeAHeB-
uotZ Mbt Mano LlTo
HILASHIA

AenaeM gByMfi pyHaMil

oAHoBpeMeHHo. iloo'.le-
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MeH ApnonnAa M BbrxoAa t,t3 3Acrol, xo- se nolyqtzrcr. B nyo-
BTopeHvfii, AtpHa'I cerb, yn^orH treTctr
rAa npe>KHr4e TpeHr4poBoqHbre cru.\t\',\br rxeM clyqae, Bbr oAoleere B, a ro caMa MblllreqH.a'r TI(aHb, B

y)r(e ce6,q r4cqepn aLvL, arlerbr npar(Tr.lx1r1gt r,l Bcero 6 nosropoB. MbrrrreqHbrx KAeTI(ax ilpt4-
I(OMIrPCCCI4IO>> OTAbIXa Me>KAy CeTAtvrI,L. Vl
<( Bepuo, Becb cer rJelr4r(oM 6aentercr BHyrpr4Kleroq-
oqeHb -qacro 3Tor MeroA or(a3brBaerctr cna- Bzl.,M He oAolerb. O4Harco or BTopoz rpe- uoii. >r(r4Ar(ocrvt. B zrore Mbrrrrya nprrMo
cr4TelbHbrM. O4uar<o r<orrny 6nr npl4rrrlo B Hr,rpoBKZ 3Toro t He rpe6yercn ! Czcre^nna Ha rla3ax yBeArlrrrtBaer csorz o6ner,nr! Ba>rc-
ronoBv cAe^arb r43 Bcero 3Toro nonHorteH- paccqr4raHa Ha 4-6 HeAeAb (.lur. KOM- Ho vt Apyroe. <.1(orrrrnpeccr4rr>> 3Bepcr(r4 rto-
Hyro r-peHr4poBorrHyro czcTe.uy ? nPECCWfl,: TBOli4 >KIAM AE)IG). IAs- Bbrruaer pacxoA r(anlopttil, Tarc qro BMe-
Wrarc, Aasarzre-r(a, cHaqana o6cy4zr"r TepBaA oTAbrxa Me>r(Ay ceTaM71 coBceM cre c ,,naccor7 Bbr norryrHo ua6paere w
o6rqze npvrHrlvrnbr Mer o5r4r<r4. /,onycr vM, iloMa^y <(c>I(rlMaeTc'I)> HA I(a>I(AOtl TpeHZ- <.penreQr>. (A erye roBopr4lr4, qro rar(oe
Bbr Aelaere 3 cera )r(r4MoB Ae)Ka, no 10 no- poBr(e! I_lpzveM, B nocleA:nvrit pa3 orAbr- HeBo3Mo>rcuo !)

38 MUSCLE & FTTNESS ,ue2, 2.,.,6

\
I 7
)
n
;-
n
I
,

I
I
PEr(OlutEHllAllnn
>> llpnmexnire ory clrcreMy ro,\r,r(o B
oTHOrUeHr4rl Carlofo nel)Rofo )'|I]'xr;riHeHr4t
Ha ltbILUrl\'. flo.rtunlc. .r11r1grllt Ao,\)riHA
[it-,rt-r., <, CRC;rit'il,>
| C)6rr.iitre.\r)6HI)r pa3l/il,1-
IIOIIIIIIIC tCI-I''I I '\1''1LUI IE JIII IiliCHII' T'lUJI'1TC

R re ,,Cll l lCOK AVt{LlllAX Vn-

t-rrti.i.r u
P,\)KTIEIIIII-I,'

51/2 MnH. >> Bur6epnTe Bec, c r(oropbrM Bbr crro-

sr)tlHrrr cle.lltrr 3 cera z3 10 nonropeuzil
HllpYureuprri TexHr4r(2. I( npzMepy, ec-
tic-:,i
2 10 5 1\2 MnH. .\r r
Bbr rro tt,aHHot)t cxeMe >I(Mere Ae>r(a
1 I 1?0 rtr, To c reM caMbrM BecoM Bbr AoDr(Hbr
1 6
Ac,\arb 4 cera.

3 10 5 1\2 MnH. 6O cex.

1 I )) Bul 3Haere, cxonbxo snr o6nrqHo or-
AbrxaeTe Me>r(Ay ceTa,rrrz? 3acexzre BpeMlr
no cer(yH!,oruepy 14 BbrBeAr4Te cpeAHr4ii no-
r(a3arelb orAbrxa Me>r(AV 3 ceraMr4 >r<tAMa

5 1\2 MnH. 55 cex. Ae)r(a. Ecnv 3Tor zHTepBan AonbmeZ Mt,tHyr

(crapronoe BpeMir 4nr Haqala czcrer,nu),
nor?aTbTe naPy Aorro^Hr4Te^bHbrx TpeHr4-
poBor( Ha npr4BeAeHze oTAbrxa Me)r(Ay L-eTa-
Mtz r( 2 tltuy.ra.u. Aarree cleAyuita [AaHy.

)) BunonHf,fTe pa6orne cerbr 6ea

cverbr. He ycr(optrTire reMn
HeHy>rcHor)r

MUS.LE & FTTNESS 39

 ilF #,#&

I
7A

nonropon I flYcrn oH ocrAHercrr r(oM-

(>oprubrrr. Tpennpvtrrecn B naprHepoM.
B oAr lHorrriy c,\eAoBarb cr4creMe cll/ru-
r(oM TPYAUO.
lHnu nelxa [ranrenn nnn urranraf
Haxnoxnurfr fraxrenn nnn urranral
'HnM )) Ecnn Bce 10 noBTopoB He rrolyuv-
Tnra B HaHnoHe
Ar4cb, He H\')rruo (>opcLrpoBaHHbrx ceroB c
Tnra T-uranrn
Tnra H rpyAl4 aa 6noxe rroMorqbro naprHepa. BepHzre rrrraHry Ha
cror7rcn. Orc.,reArlTe nnaHosnrrz r4HTepBaA
lHnnn [urraxra nnn raxrennl
orAbrxa z ,\e,\ar)lTe c^eAytousvtii, ceT.
lloguennbr cron [urraxra unu EZ-uraxra)
lloorepegHbre noAbeMbl )) Bul o6mapylt(nre, qro K rlcxoAy rrpo-
Ygnufi )HyrM nelxa rpaMMbr cralr4 cr4lbHee, a roroMy L0 no-
OrrxnrrlraHnf, nropenzn B ilepBoM ceTe Aarorcr BaM
cDpaxqyscxnfr rrrurM clr4rur(oM AerKo. Ao6aslrrb Bec He Hy>r(-
llpncegaHnH uo ! CocpeAororrbrecb Ha roqHou co6lro-
l-axx-npnceAbr Le}]r vL 3an^aHr4poBaHHbrx r4HTepBaAoB
}}{vrnn HoraMn oTAbrxa.

Grn6annn Hor
CraHoean TFra )) Ecnn Bbr peurnnn cgenarb cl,tcreMy
6onee ryagnu1eii, t^ Lo5aswrvvt rrpoMe>r(y-
TorrHbre rpeHzpoBKr4, He rpeHwpyiirecb rro
MeroAy r(oMnp eccvLra>> Aonbrxe 2 Mecfl-
<<

geB. flonropvtrb ct creMy Mo>r(Ho He paHb-

ue, qeM qepe3 7-4 mectrrJa. MaF

n MUS.LE & FTTNESS .ue2, 2.,.,6

Ecnn rbr xorreErb GrarrD 6onbltte,
/-99/.\
Tbr oopeqeH Ha pery rp}jbrvL vL Ttr>Ke^brr4 r'peHr4Hr. \-yrbro
rsoeZ >KvLslrrvL craHoBt rctr agcrcwil, TpyA, r(oropurZ ue npe-
KpauJaeTcrr c fr ocAeAH r4^vt \r|Ip Dr(He Hr4eM, a rrpoAo^>r(aeT c,r
ADKe y reba AoMa, ToqHee, Ha KVXHe, rAe Tbr AoA)KeH rrpo-
SrBWTb Hr4r(ar( He rVleHbltre macroitqT/rBocTw vL BoAr4... La,
BeAb Ha rpeHr4poBKe rbr HaMepeHHo rroABep_r ceb.s 3Bep-
cKoMy crpeccy 71 AoBe^ MycKy arypy A,o KpazHero rpeAe-
La vrcroxJenvrfr v ycralocrw. Teuepb oHa coBeprueHHo rac-
Tep3aHa 14 pacTepflLa Bce cBovI BHyrpeHHwe AparogeHHbre
HaKOfI /IeIIVIfl: BOA,V, aI VLHOKI4CAOTbT, t LVLKOTeH. . .
3aro y re6a B r(poBlr pa:6y>r<eHHbr,Mrul crdfrrMr,l MeqvTcrr ropMo- I(zl, lr\oixeusntil B oAHV rtzHetlxv c nopfl!,I(orM t LvrcrJt4rrAr,lHor)t Tpe-
Hbr-aHa6onnxz. OHr,r >r(aAHo )r(Ayr nv'raHvrt, Toro caMoro, r(oro- HI4Hra. Tpenr.rHr crzi/tfAlzrpler nrr6poc auaGonzqecr(r4x ropMoHoB,
poe cnAcer MbmrrJbr. OHo npocoqvrctr qepe3 creHr(rl r<unreqHvKa oAHario oes npaBr4^bHoro nr4TaHr.rt oHr4 6ecczLrHbr, r(ar( \TAo>r(Hr4r(
B r(poBb, r,1 follMoHbr HaqHVT cBoro Menr(vro r,1 r(poiloTnhBvro Boc- 6es I<ttcreir t.t I(pacol(. Bonnrue roro, r<a>r<4nrrZ v3 TLKVLX ropMoHoB
craHoBr4TelbHvro pa6orv, BHoBb HArrolHtlt Mblrurtbr BoAor)r, A,vrr,r- tBnterclt J*\lt oPraHZ3Ma << BH\rr?eHHI,wI>> Ael(apcrBoM. Ho on,srn
HOI(I4C^OT21.,MI,1 tl Ctlx2lllorl, HO 1r;1ig a ttS6UrrcO^,rrt B pacqere HA )I(e, He cArl no ce6e. fop,rrroHbr ror\br(o vMelo opraHr43yror AeqeHZe
HOnUr/r rxToprvlonoir cTpccc. . . C nOrvtOUJbFO rIOr\\rHeHHbIX I,13 )I(er\YAXa nI4TaTeAbHbIX 3AeMeHrOe. A
Pa6ora Ha r(VXHe Aairic [io^ree orRercrBeHHa, BeAb or Hee Bnpr- ecr\r,l rlx HcT? Tor;a ABor4Hor,r npe4,. Hr,r pocTa, Hvt c[aczTe^bHoro
Myro 3aBr4cr,rT pocT .\rbrLUrJ. ory)orrnr-,re Qil:rrlLrecr(r,le Hary)y3r(r4 npLl r\€9eHIltl, IioTOpbI.\{ AOA)I(Ha 3aBepuaTbct Iia>I(Aat T?eHZpOBI(a C ee
cr(vAHoM rrvrTlHrtLr4 3To pa:lpYluarc-lu;r rir QaxroP, fAe r(a)r(Aat uett.l[re;iiHblttIl rrrllil]or?aBMarvtlzr rMbrllre.rFrol;r [t cvcragnoyr rI(aHI4.
TIleHr4poBr(A, r(Ar( 6eayLurHnrr)r ruar B cropoHY xPat nponacrz, 3A r(o- Mt,t roLIHo .lHAervt, r(AI(I4e ropMoHbl BblAer\frrorcfl rIoA 4er,icrnz-
TopbIM 6onesF{r Izl T-p?Brvrbl... Hogrr.rir.r norle.!r1'-to noHl,LllAror 3To crr cil.\r)Rr)rx Hllfp\r3or( pacTrT HAtrrr,l Mbrllrqnr. A [oToMy ToqHo
'1
frloxo. lApt r(a>r(erca, 6y4ro rAaBHoe 3Hae.\1. IiilltllC tllllipOHVTpZeHTbI I,1 B I(aI(OM I(O;\I,1HCCTBe HaM Hy)I(-
- 3To orLiorrt-irlTb rroBTopbr, a
Aalbrue xorb rpaBa He pacrw, Hy MoiriHo n x1-laliuclr c,\\rqAe :iAr(A- Hbr. Br-rr Qc-rp.rrr'.ra: 25-30o/o nporer4H, 55-6Sc/o yrleBoAr,r,
3arb n (rr,rrHec-6yQere )r(zAt<ttit 6enr<onrrz r<oxrerllrI,... Ha ca^^,,ro^nur 10- 15r': ;riul)bl. Pocr rubuxrJ Bo:l^rvro)r(eH Ar4rub npr4 oAHoM yc-

nrunnor
-
>r(e Aene, rtr4TaHvle 3To Bonpoc )Kenessor)r ArlicrJr4[:\r.rHbr rl noprA- r\oBnn: Bbr cc-lti.rrcAAere ary Qop.,vr!A! ceroAHr, -laBTpa r,1 BcerAa!
-

KAtloPflfl BA)t(Hbl, HO OHl,l HE rnABHOE!

>> ?lxor4a Mor+rHo cnbrurarb, qro B nepuog xa6opa Maccbt Hyl+{Ho
.{pe3BbtvafiHo MHoro ecru, Ha6uean }+{l4Bor np6srruu HanopnnMl4, xorb 143
Max.qoxanugca. Ha caMoM Aene, oro He rax. Mxoro HapoAy npo6oaano,
Ho AaHHbrfi MeroA crr4Mynnqnu pocra Mbrrue.{xofi Maccbt ce6s ne onpae-
gan. Cnoco6Hocrl4 H ycBoeHurl nuu4eeofi gHepruu ne 6esrpaxu.{xsr. tlulu-
Htle Hanopun craHoBFTcF TonbKo yt Bcero. flo,{rut gexoaofi onslr
'Hl4poM,
qro Ha grane xaEopa Maccbt Hy't{Ho norpe6-
6ogrn6unguxra noKa3brBaer,
nFTb He 6onee 3OO-5OO Hanopuli cBepx roro, qro pacxoAyercf, Ha r+c43He-
AenTenbHocrb opraHu3Ma. (Dopnnyna pacr{era cyMMapHoro,{ucna Hanoputi
BbrrnnAur rax. Bec rena B KyrnorpaMMax cneAyer yMHo*{ytrb Ha ABa, a 3a-
TeM pe3ynbrar yMHolHl4Tb Ha xoeSSnquear 17. flonyvexxoe cyroqHoe
qucno Hanoprlfi-xeo6xogunao pacnpeAenurs xa 5-€i npueMoB nxultl.

M MUSCLE & FTTNESS ,uez, 2.,.,6

I7J
)IO
e-
:'I
o- '
'i
t'\
irijiiJ
\.)-'-
f^

,7, ti'."
:

?-
J-
\-

\--

TA
rL-

n=
t)-Huurrrr KoMnoHeHT
nno
-epHoA TflF(enoro TpeHrHra Ha Maccy npoTehH
nhraHuF'. He o60nbu-latlrecs, or npo-
3To

''* rqbr He pacryr. OgHaHo ecn!4 npore!4H y Bac B nuraHnv

-.'-e, oHr4 ylr( Tor{Ho pacru He 6yrqyr! B AeHb Hy}HHo no-
- :c 1 r 6enxa Ha H!4norpaMM co6creeHHoro Beca. l-lpur-

n
- -re14H cneAyeT Ha)fiAbte 3 qaca.

nH u{H cpa3y
uno
nocne TpeHnpOBHl,l oqeHb
-ocHonbHy 14cTol_qeHHbte Mbil_rjl_lbt Bnt4TbtBaloT
=.-l-{ecrBa co cHopocTb}o ry6Hn.
=
.Je BoccraHoBneHme nonyqaeT cepbe3Hylo sopy.
eer HarypanbHyro nnu{y, HTo-To yrneBoAHo-
-:--e,rnb. B nrc6ovr cnyqae, nnu{a -Aon}HHa 6ulru
',' - .' rly.iurr,rr,r BaphaHT: cor{eraHme HarypanbHbrx
_ * *(:- Bbt r"t npoTehHoM.
 f,EIlb 3
I t().,..rx;'tt)lutbt ]t(t ?plLne
) t qc. t /(>t.\' stittqct
t-tt

- tl I t Ll t / ltt.\'5e: XOtl
I \2 u r t t t ur u c-Ga.)rc'B:Ltrop.
,tcltutttr'tt
BGEI-O: 653 Han., 56 r
6enxa, 67 r yrneBogoB,
16 r H{r4poB

450 z o6e:t-trt'..rr()7()ti(r i
I

2.u.noltct;tt cuerl)()nl()LtHozo i
ltpotnettHa
Eonau.toit 6auau
BCEfO: 545 Kar't., 63 r
6enxa, 68 r yrneBogoB,
4 r >xmpoe

250 z zozttdtutbt H0 zfttt:e 210 z r;-1'ltttuam 21t.1'dot Hct zpune

100 z.ttctt;aprttt J ttttntdt
3\4 rt ct t t t t{ t I Itt er r 0 n t t t ozo -l tnltttdopct
co-),cct J c ttt..lto-)tctitt o6esx'. -tta itouesct
BCEI-O: 693 Han. , 67 r BCEI-O: 581 Han., 56 r
6enxa, 71 r yrneBogoB, 6enxa, 83 r yrneBo.qoB,
14 r ,+c4poB 7r x<upoe

2't ct ttt xu o6eslt'. do,rttautHezo

L-btpcl
161'.'tottxct
BCEI-O: 488 Harl.,
55 r 6enxa, 58 r yrneeo,qoB,
2r rxmpoe

)Jtt t rtntolpuoit zoendttuat

-) 7,-1'1'/ r r//r' c t r tSes-ttt'. c aQlct
1 t;.t'c'x'rt qel)ttozo xryeda
,t ,1, t't bltt( )U StSlOXO
BCEI-O: 625 Han., 52 r
benxa, 89 r yrneBoAoB,
I r >flL1poB

I I I Lt(uut{tt oSes-ttt-.
t)r t rt(tut I te:() Cbtp|t
6f tt rc-r xial.r' tl): ToqeK
BCEI-O: 457 Kan.,
44 r 6enxa, 65 r yrneBoAoB,
2 r rxnpoa

AEHb 1 BGErO AEHb 2 BCErO AEHb 3 BGErO

3492 Han.,3OB r 3251 Han., 3Og r 6enxa, 3349 Han., 32Ei r 6enxa,
6enxa, 433 r yrneBogoB, 374 r yrneBoAoB, 43O r yrneBo4oB,
56 r 52 r l+{lnpoB 40 r lxlrpoB
'finpoB

46 MUSCLE & FTTNESS ,ue2, 2.,06

 I I [tJ,r l:[t] lfir l:llrJl rll\v/11:llr
I AEHb 4 f,EHfD 5 llEHb 6 f,EHlt 7
!e7blt()e Ilt'll( t 2 ,tctttu;rt oBCnHKtl 2 4enauam atttqct 2 4enouam nfi4a
'
I I Lt t t bt.\' ti(' 7 l;,,,' 2 .t t. .t ( ).)tcti t I ctt eopontoqHozo 7 ntqutLt 1ernoe 7 au"tutm 6enxoe
,t()cDt1 //.1.r i,64 zpl,60zo nf )()l)teutta (ecantuunb B 2 ntctc tttcr u3 .r.ry e6a zp-1'5ozr.t 2 67no.tx.u
tt( )'t( I OSCStttXl') lla4rona 3 cttt. JtoJtcK,u dtcena
'|
)1..'l( r.)/t /,'. ,r.U('e4Ml 6rnatttctit 6auau 3 cttt. JroJtcKLt c)ltcer t ct BGEI-O: 60A Han. , 47 r
r :CEFO: -161 Han., 35 r BCEI-O: 656 Han., 52 r BCEI-O: 625 Kan. , 45 r 6enxa,73 r yrneBogoB,
:nxa 67 r yrneB(lAoB, 6enxa, 105 r yrneBopoB, 6enxa, 67 r yrneBoAoB, 12 r lxnpoB
) r :'i{rrpoB 5 r rxupoa 2'l r )+{r4poB

::.llllKA OBCflHKLI 210 z K_l,pltHanc zpl,doK Ha 250 z zoeadtrHu Ha zptne 240 z n*_l,pttubnc zplt)oK Ha
' :. . 7 cbtsopotnoqHozo
oJtcKLt zptL7e 300 ? KzHC. Qacanu zptLTe
t)n€uHa (ectmannb B 2 ntoctttct Lts il),tcu zplt6ozo BCEFO: 612 xan., 54 1 00 z -rtaxapou
.'ttttty) llaMa4a 6enxa, 69 r yrneBogoB, -i\1 rt ctt t t Kt t ttt a44 AtltHozo co7t66
: t I t t t KA npo tnepm\m n6nox 1 qatuxa osouftozo c-1tv757 13 r rt{upoB BCEI-O: 588 Kan., 68 r
3 CEI-O: BCE|-O: 51O xanopvrrZ, 6enxa,T2ryrneBogoB,
- 'O Kan. , 21 r Eenxa, 21 r 6enxa, 5r rxmpoe I

r 3 r yrneBoploBr 63 r yrneeogoB,
3r H{r4poB 16 r )+(rnpoe

i L'te ,,'-LrtrKeH (xrypuuatt I ; ( ) : lttoapuoti xl,putpt

r 240 z pabat ua zpune 2 zarw6ltpeepa us
eP us A,[ ax.douan ad c a
: nAfi OUeSA 2 rtctttt t;Lr oqol tlHozo ccLr cr tttct ,\[axdoucmadca
:';.t'P z ) c' t ) 1..7 ( ).)tcttt t O6eSlC.
.' o6e3Jrc. Jwono\a I ).r't t t tr t:tepuoqan 6lnoqxa 1 cttt..noncna o6estc. coyca BCEI-O: 54O Han.
,(t - 3El'O: 53O Kan. , 4'l r l ^'1
rt r t t t t t;rt ('t1t-7'tttttoBozo cclnatna BCEI-O: 529 Kan., 55 r 28 r 6enxa,
- Hd, 65 r yrneBolqoB, BCEI-O: 467 Han., 38 r 6enxa,54 r yrneBogoB, 42 r yrneBogoB,
- - rXmpOA 6enxa,71 r yrneBoAon, 1 O r H{hpoB 28 r lx!,tpoB
5 r >xnpoe

: x_ltprtuotx zpydoK Ha zpwte 5()( ) ,' I x11,.iltl'..rlr ).'i( )li(t 450 z o6estrc.JvtonorcA 2 tg,pttubtx cocltcnu
-' r tdeslc. JvtanoKa 2 -tt. -'tr t.tk'h'l t L'trt G( )l )( )t)t( )Lt tlozo Lu. notcxa carcopot?xouHo z o 2 xp1't t uos ep tt c,ttsaLt t-I :7 (
) Lt h t I
.: (( ha ogoulHozo canarna ttltotttetutrt ttpotnettua 1 cttt..'to.)tctil 2r )pt1 7 1 1 ro,
: .'t()-)tcK.A odeslc co))ca 1\2 5rt-'lt'ttt(( t.'r t ris111s11111 1 r't at tt ha .ttopoltceHozo l rtctttt t;a otttgctftttott rfincrntt
rB, :3El-O:514 Kan., BGEI-O: 4A3 Han , BCEI-O: 475 Han. , 42 r BCEI-O: 656 Han. , 37 r
: - 6enxa, 71 r yrneBogon, 63 r 6enxa. 52 r 6enxa, 63 r yrneBoAoB, 6enxa,97 r yrneBogoB,
- i+{14poB yrneBoAoB, 6r )+(HpoB 14 r r.HhpoB
3r xmpoe

'
t t'.' I b H O ZO .tLIOnO KCI 210 ? ()t)t6(tf tttrttt .'r liltr,t/tti,t _4't ,
,tt.t,t!, ': ,.! .r.r,.!.
; t( ) ? t rclbl rozo.Mo-ryoKA
\/[ t\' I I cbt 60poI1toltHo20 l rttttttttct ( )nr6(tf)t tbt.\' t(( t t I | | /t l ntt t ! .t t tL. t
I .t t..7( )JtcKCt cuteopontoqrlozo
;!) tfl tt -ttr,tprrxttt -'l.-l
.'),,i.\.t ,1,i Jit."rlr t.', t )ltt.lltt.'l(l nponteuHCt
;, ( | .rr(4)oJreHozo 1 1\2 LtcnttKtt lnrcrt I ())l.. lt t',^'l;(I , ,t7t' j.rtr'll/)1,]|l!( )1,(
I
) I rtcttu xa nopottceHo?o
lEl-O: 595 Han.,64 r 2 c nt. -nonctlt odes-ttt-. c( ).1'c ( t L'( )-l'L'( I BCEI-O: 475 Han., 42 r
-:: 68 r yrneBogoe, BCEI-O: 898 Han., 83 r BCEI-O: AO7 Han.. 56 r 6enxa, 63 r yrneeoAoe,
..-.,1poB 6enxa, 91 r yrneBoAoB, 6enxa, 1OO r yrneBogoB, 6r >xnpoe
21 r )+{r4poB 19 r Fr{r4poB

,)t(;(rl)ttott pA6U 6 Qpttrcadenerc 100 z Be?nqu?tbt 240 z rgpuuatx zPJtdsK uA zpme

i.tth'0 puca 100 z narcapou 2 tg,courca o6eszc. catpa 1 'aaulrca danzapcKozo nep4a
. .i , tt)ttjctpuoit tvtopKogu 1\2 uatutc?l molvranxHozo co1t651 2 ,q,crca rcpltnuosepuoeozo xne6a 2 ,q,cna rcplmuosepruoeozo me6a
- -- E I-O: 679 Han., 64 r BCEFO: 698 Kan ., 40 r 1 cm.noncKa zopuutqut 1 uautrca KoHc.3eneHozo
-: 87 ryrfleBogoB, 6enxa, 78 r yrneBogoB, 2 "tarurcu nopesauuoh dututt zopourca
- .'coB 23 r rt(npoa BCEFO: 435 Han., 29 r BCEFO= 542 Han., 53 r
6enxa, 7O r yrneBoAoB, 6enxa, 72 r yrneBogoB,
5r rxupoe 5r rxupoe

.EHb 4 BCErO
j.358 xan., 298 r 6enxa,
AEHb5BGETO I AFHT6BCETO I AenUTBCETO
6enxa, | 3483 xan., 281 r 6enxa, | 34O9 nan., 275
37O3 xan., 297 r r 6enxa,
+2 r yrneBoploB, 460ryrneeogoe,l42SryrneBogpB,l4,|9ryrneBoAoB,
3 3- l+(HpoB T3rxrrpoa I T4rlHlrpoB | 7Or'fixpoB
MuscLE & FTTNESS 47
 I

nPABnnbHAf, A]'ETA
HE MEHEE BA)KHA. qEM
BbTGOT(Afl 1I HTEHGN BHOGTb
TPEH7',HTA!
 n
Haganocu 6ur,
.'le qyBcrBa
Buno
c eo.qoi Her Hrxaxllx npo6neru. Ecnu opraHm3My ee HeAocraer, oH noAacr BaM curHan
>r(alxflbr. Ogxaxo H{ar+{Aa Bo3HuHaer nulub B cnygae cr4nbHoro rennoBoro neperpeBa. Hy a o6es-
-,rBaH[e Mo]Ker pa3BurbcF noA AefcrBueM MHornx Apyrhx +aHTopoB, B LracrHocrr4, nuraHufl c BbrcoHr4M
=HbrM coflgplHaHl4eM nopoluHoBoro nporeuHa. lr1 rorga oxo npuobperer cHpbrrurfi xapaxrep. Ecnu opra-

n
'.'o6eseolHeHHa 1-2o/o, cuna Mbrurq naAaeT na 1O-3O%. Xyrxe ecero To, r{To B cocToFHr4r4 o6e3Bo}HuBaHuF
-=.{Hbrf pocr HeBo3Morxex. 3a AeHb BbrntltBafiTe He MeHee 2,5-3 nurpoB Bo.qbt.

-. qT'
Bnno
;?.r,,j'r$i.f;.fl- ilr
E cannona Haqane rpeHuHra Kynbrypxcrbr-HoBr{x}r npn6aennor go 1 xr B HeAenE. floronn reMnbr po-
D ".ccbr 3aMeAnFrrrcn. flax<e npr ycnoBul4 peryrrFpHoro Saxarusxoro rpeHnHra n npaBunbHoro n[TaHur
- -,'re npnMonuHefiHoro pocra Maccur. Msru.rr-1ur pacryr cxavxoo6pagxo. Eocne HecHonbKux HeAenb npo-
i f,rox{er Hacrynurb crarHaqnn, a qepe3 HeAenE-ABe pocr HaqHerca cHoBa. B nepuog ocraHoBKl4 pocra,
-.rxyrire. llolrxnre, qro rax npoLrcxoAl4T co BceMu, Bxntoqafl Poxu HonennaHa. MaF
 t-
t

#r-
''- rtl
'.r
----:
\,rtrl \-
.I
I :,
.F

I
:

r|ro6br noxyflerb, rpxfiercn cecTb Ha finery,

!'err,o 3To Herrpocroe. HexearKa ria,\opr4rZ 4oorHa BbrHy-
LWTb Bar[ OpraHr43M VLCr<Urb r4cTorrHrlri BHyTpZ
"Hepfr4r4
ce1n. A tyt nuSopa Her. Ero iloArio;r<unttZ >Kwp. Iirro.re-
Boe cloBo Bo BceM Bbrr[ecr(a3aHHorr BbrHyArarb. Hec-
Morprr Ha roloAaHvLe, rpoAon>r<airre Qauau4qHo rpeHvL-
I
T
poBarbcrr. IA Hrlr<aKZX rroclaSneurur I OpraHw3M AoA>KeH
rroHrrrb, qro o6parnoro xoAa ue 6\'Aer. IIoHa.ra y oH rro-
fIbITaeTCtI BCTyIIZTb C BaMVI B [V?t\Or 14 AaTb rIOHtITb, qTO
Lrtera eMy He rro Hyrpy. flnoxorZ cou, HepBo3Hocrb, pa3-
Lpa>t<wrelbHocrb, cnaSocrn, arrarwtr Bce aro rolbKo
wHcrpVMeHTbr rr aH T a>Ka. Crwcsrar e sy6 u vL He orcryr ain el,
I(pr,rc Aqero, Azeronor HoMep oAr4H B coBpeMeHHo^,rrr 6oAv6urt- qeccoR ;rir 1.il{cjetTe,\bHocTr,l aBToMaTZqecI(Ll o3HaqaeT t4 3aMeA-
Ar,rHre, cocraBr4l AAr Bac [or4crr4He VHr4r(anbHyro AZeTry. Cvroq- .\cIII te CIi(-rpocrll cilil.lrAHr4l >Iir4poB. Tor >l<e caMnrta aQQeI(T I4Me-
Hoe riolhqecrBo r(anoptarZ no4neprnocb petultrenbHoMv cor(pauJe- er l)c:trior' cc)KpauJeHr,le norpe6^eHr4r vf^eBoAos. I-loaroMy At+.-
Hr,lro, oAHar(o o6qee qt,tcno rtpr4eMoB nrtuJvt ocralocb npe)r(Hr,lM. To coriparll,\ trpr,re,u VrAeBoAoB He3Haqr4Telbno. Eenrcl,r Aqero ro-
y'rerro B TOM, rrro Apo6noe nrlTaHze eAzHcrgeHFrrrr;r cnoco6 ),rie He rpoHlA. Onz HV)r(HbI, uro6nr coxpaHr4Tb MbrrxrJbr B yclo-
)'Aep)r(arb Bbrcorcnil TeMn o6ueua BeutecrB B VcnoBr4rx roloAa- BI,ltIX nOXVAeHI4tr.
Hvtfl. He4onol\ {a,rt ilItTaHrte, opraHvL3M nbrraerctr Bnacrb B c[flq- flepe4, TerM r(ar( Haqarb nvLTaHvte no clzcreMe l(pzca Aryero.
xy, .rro6br rparrlrb 3Heprr4l,1 noMeHb[re. A :a,lrreMeHrle Bcex npo- 3AfroMHr,lTe npa BTL1\a, TOqHee, 6n6nel,rcr<ne 3anoBeAr4 noxvA e]H]z.fl ,

52 MUS.LE & FTTNESS Nsz, 2.,.,6

!*-
r
q',
I n nno
Harxgurlr npueM nnuln Aaer ronaroK obnnexy Beu4ecrB. Ero
rrb.roAcHaHnBaer Ha 5-1O"/". Tax qro nnrarbcn HylHHo qacro.3ro no-
cHo-
rroMETb?

-.+{=r noggep}Harb Bbrcoxwh TeMn obvreHa Beu{ecrB. l-lpyreMbl nL4u-{r4

rnycHarb Henb3n. Hor4a opraHr3My He xBaraer Han opun, nrcbout Aon-
nepepblB B nnTaHtAu TyT lHe npnBoAl4T K MaccmpoBaHnoyr ceHpet4t n
-a6 ont qecHoro ropMoHa Hoprr43ona tA AaJ-rbLUe H pacnagy MbrLUeL{Horrr

n
tHVi. Oco6eHHo BalHHo He nponycHarb saBTpaH.

fl
nno
ocxonbxy Bt't npogon*(aere rpeHnpoBarbcn, SopMyna pallyloHa
+{Ha ocraBarbcn HnaccvrL{ecxorZ. 3a ncHntoqeHmeM nocneAHero [urec-
- ] npHeMa nvtu{t4, Horopurrrr coAep}Hr4T coBceM Mano yrneBoAoB, Ha yr-
-Abf npnxogtrrcFt 4O-5O"h AHeBHbrx Hanoptnn, Ha nporenH 3O-45"h,
-
*:t1pbt Bcero 1O-15t/". Hax yqvrr cnoprr4BHaF AueronoFnn,
teTY, cocraB
ln+ He Bnnrer Ha noxyAeHme. Xygeru 3acraBnner o6r-qan HexBarxa

n
:nh.
I I .,IFI\r-
I U

nno
,\.TDIL
I
K)r{e-
IT
nec-
)L'HIl- ircne4Hnu npneM nnu{r4 AonF(eH coAep*(arb Hpar,rHe Mano yrne-
rro6ur He cnpoBot-lr4poBarb eur6poc 14HCynrHa. Caxap H[]oB14 3Tor
,;I(CFI rpeBpaTnT B nogHoxtHurtt l'Hr4p. npaBAa, v13 AaHHOTO npaB14na
* l I'oL{eHHe. Ecnn TpeHnpoBKa cocroFtnacb no3AHo BelepoM, yrne-
i |Io- . {HO npnHF|Tb B AOCTaTOqHOM HOnUqeCTBe.

. LITO

1)a3_
\.I;KO
\-l
rlTel
,i.\\r"\-
. l .\ \r'_
' .\ r r.'-
- il) -l't)-
r i.,.\()_

\,llt''t tr.

.t'illi.tl.
 flEHb 3
I tqt. t(,n()c nit4r.t
- nuLu/u.\'6elroo
2 nt()ct)to u.i.tte6a z/\'6ozo
1l()v()-'t(t
BCEI-O: 364 Han..
36 r 6enxa.
36 r yrneBoAoB,
8 r rxnpoe

180 z otn60puut.r' 21t.1'dctx

6es rottctt
2 ortrcap HbN x:ap tttog/tez t Hbl L

2 c ttt. .noncKlt odes-ut'. "tt ct tiouesa

1 qaLUHa runytHara
BCEI-O= 41O xan..
48 r 6enxa,
48 r yrneBo.qoB,
3 r x<upoe

180 z otttcctpttctfi zrxtnduttbt 6es -ut-tr.

2 ttl'ctict xrye6a zp_1,5rno narro.na
2 rrcnutdctpa
2 rt. no-ttt' titt zoptl ttt lbt
BCEI'O: 326 Han.,
36 r 6enxa, 34 r yrneBoAoe,
5 r xupoe

450 z ogotLqHozo cyt'tct

150 z orneapuart xltpttHbtx
zp-l'dc,tt;
5 xpexepoe
BCEI-O: 48A Kan.,
4O r 6enxa,
55 r yrneBogoB,
'l1 r )finpoB

210 z orttoapuoit pabu

I \)'t cttt t t{t t tiortCepo. zopotu ttcl
2 rtctttt m t rtttoctpHozo tttlutHctnra
BCEI-O: 464 Han..
66 r 6enxa,
39 r yrneBogoe,
5 r rxmpoe

200 z otnoaptrcil xl,pulqbr

1 qatttxa 6crtzctpcKo?o trcptp
j 0 0 z odes-trc. -rro-rot;a
I .t t. -ryo.ttt'xct t tllotne u Ha
I .t ctt t t xa c6e)k'e36wr. Ln-lt6utt x:tt
BCEFO: 319 xan., 49 r
6enxa, 23 r yrneBogoB,
3r rxmpoe

AEHb 1 BCErO AEHb 2 BCErO AEHb 3 BCErO

2617 nan.,273 r 2366 Han ., 254 r 6enxa, 2371 Han. , 275 r 6enxa,
6enxa, 277 r yrneBoAoB, 269 r yrneBoAoB, 235 r yrneBogoB,
47 r l+{rnpoB 38 r rr{yrpoB 35 r )HyrpoB

54 MUS.LE & FTTNESS ,uez, 2.,.,6

 EEHb 4 f,EHb 5 f,EHb 6 f,EHb 7
) nltLtHbt.\. a)c1 7 Jt( )(l IOO t ontor(ntoil zoestdttttbt | - nuLtttbt.\'tit.'ttr'rxi I tgnurce nt'nlo
,ttoc nt 0 //.3 .I't L, t-)( I zp-1,602o J stttrutt-,t.t tictttct I I ti-i'coLtcti ()(1e:i.)tc. L'btf )(t - gltrt|trrt.t 6enx:o6
.vo.ryct I r ttttoctpt tan x:ctptnctrJte,uttct | : ,rrrrr,rrr, //.i .r tetirt :f t.t'6r t.'r t 2 ttrctcntl u3.trye1a zp-y,6ozct
:t 0 I I t ttl c6 t'.ttt'i-,..l(I\ top. q ep HII ti I l l\tttedrtquttoitc)atutt I ttottatct llo4IO_7(l
3CEl-O: 355 Han., BCEI-O: 374 Han., I I rtrtttttr:ctndtotuto.'rt)urtf t7' BGEI-O: 357 Han..
-Z r 6enxa, 41 r yrneBogoB, 34 r 6enxa, 55 r yrneBo,qoe, I BCEI-O: 374 Han., 34 r 36 r 6enxa,
- r rxupoe 2rrxmpoe | 6enxa,55ryrneBogoB. 34 r yrneBogoB,
2r H{r4poB 7 r rxmpoe

r() z onteapuoti zoznduuu 6e3 2 10 z orttoctpuoti xlputlbr I 80 z otttcrtf ttu)/.\' A-l'l,tr tt r,t.t' 1 ,\l ) .' ( )lltl(lf )t tt tx zp.l'dc,tr 6es
:tpct 1 qatttxct t;opuuuelozo pttcct zp1'dr n
ric:i Kr t.trt' t t )ir t.)lt'l I
rtlbl :t 0 ut K6t KOpuq Hesozo pt I ca I rtctttt x:ct tt t t t lt HCun cr I B0 z rttttttttf tt tr tt'( tDt tt', ,. i : t
: r tt)tr;ttf )ttbt.\' rrtf ttttrxf'telttHbt
I
tc;lcl .| 0 t(| t;6t KoHCeps. 7)potu KCt BCEFO: 48O Har'r., l rtCttttffl ()nl6(tf )til,t.\', t1i t.t1y'i'l : c'))t..'lr t)t1')ll | ( )Je:j.)t..
3CEFO: 554 Kan., 58 r 6enxa, 55 r yrneBogoB, BCEI-O: 392 Han .ttttttt tilt,.j(l
, 3 r 6enxa, 54 r yrneBogoB, 5 r rxupoe 44 r 6enxa. l rtrtttt t;rt tlt ttt t t t(t)rt(t
2r H{npoB 48 r yrneBoAoB, BCE|-O: 41O Han. , 48 r
3 r >xrapoe 6enxa,48 r yrneBorqoB,
3r rxnpoe

',! tlgg )tcttl : t : r,ttltqctpHoit pu6u 180 z r,ttttoctltttott cettztt , ; i ) r.1 tf t1 1t tl'1,,( )6fl()t tIt bt 180 z otttoctpuctit zoostdttHbl
,t!()UA ' t t (,n)tsctpHo2o tict,pntoq)eztt 2 rtctttttJI oqourJrozo cuont(t ,, ) t i t tt tf t ] tr t.,r t ttrtf ttttrxpeut I rtct t t t t;ct cclrcI tttcl

. II|| tict oBOt I t,t to?o cary 0 I t7 0 2 ctl r o1e.r-ttt'. ca7 ( |

t..lo-)K'e |t)t( / ::t l;r/ )itl l//)lll1l(1111(l 1 cttt,.Qo-)tcka o6e:l-ttt'. co)'ca
lil
7 A H
O -)l(' O C CLn II ? O2
-l'
1\ C_l' C Cl BCEI-O: 417 Han., BCEI-O: 521 Han.. He6rmt t(toe n6n()h:o
: CE l-O: 529 Kan. , 66 r 48 r 6enxa, 22 r yrneBoAoB. 59 r 6enxa, BCEI-O: 3O5 Han., 33 r
8OAOB, -Kd, 48 r yrneBoAoB, 15 r lxmpoB 41 r yrneBorqoB, 6enxa, 34 r yrneBo,qoB,
iffi4poB 13 r lxylpoB 5 r rxrpoe

.' ( )oe3nc. tvtonoK.6t 1 1\2 u6uttt;u r-t5e:i.trt'. 500 z oSes:rc.tra4ona 5 0 O z r,t6estrc-. .nianoNa
t ( Dtc lict cbtsopo tTtolt H o2 0 davatttuezo ct-,tjttt I -,t t..tto.ttt-h:a Cbt Bopotno4Ho?o I "u. -n o.ttc Ka c bt 6opo t tto Lt Hoz o
;)lt'llHa 3 pt t cr,tearv fr : t ( )Lt h' t I ttpr,tntettuct nponteuHct
:. ( | t{0 cge)rce3cuL. KnydHt t liu BCEI-O: 417 Har , l rtctt tt t;ct cBeJk'e36LM, lun),6ru Kt I I rtctttt xct cqeJrce3cut.
_ E 1-O: 32 r 6enxa, 55 r yrneBoAoB, BCEfOi 325 xan., n n1'6ttLtxtt

- 5 Han. , 41 r 6enxa, 37 r 1 r rt{}rpoB 41 r 6enxa, BCEFO: 325 xan., 41 r

-:8OAOB, 37 r yrneBo,qoB, 6enxa,37 r yrneBo,qoB,
;+( 14 poB 2 r rxnpoe 2 r >xnpoe

cr tp u a,'r* ttJ'p t t u
t t t btr I80 ,' ( )l)t6(tf )1t1,/.\'A')'f ttttttt.t' 120 z ontactpuc,tft t;yptttpt 240 z cttttoctpuoit ltt'tdat
( h'(l : ,1g.i tio-)tctt :ft.1't)r tlr' rit'.i llr t.)lt'l I 2 ttl,ct,trt t;ct c,t6es-ttt-. c wpa I .tctttt t;ct ropt tvt teoozct pt tcct
I
I (t tltcI '., )| (
I ( )rie.Z-ttt'. C AtpCt I qrutt t,:rt ttt tu I t tuntil 2 tt'1'ct;ct .t rye6a zp1'6ozc,t tto.rteqct 2't ct tt t ttt t r,tntgctlttnit (racrtt t t
;1 r tlll}lO2O CCL7Cllll(.1
t1i{ I ttttItt tr'tt tttttirtftttr tit .ttrpx:oott
r J tttartcttttct BCEFO: 582 Han., 65 r
)ta t\' I I r ni e3-ttt" -4 t a it oH e3cl BCEI-O: 449 Han., I c t t t. .7 o-)tctia o6e.z-ttt' t tpe H H ozo 6enxa, 69 r yrneBoAoB,
IEl'-O: 354 Han., 47 r 6enxa, 55 r yrneBogoB, -ttnilotte:trt 6r rxmpoe
' .nHa. 28 r yrneBogoB, 4 r xnpoe BCE|-O: 335 Kan., 33 r
_ ,.:--cB 6enxa, 42 r yrneBoAoB,
5 r xnpoe

t,. .11( ).7//1\0 I2 auqrtbt\* 5enKo6 180 z ceMztt ua zpune )0O 2 ly:ltpuHbtx zp.j,dot Ha
10 : .' |,t (l( | )()l lTOLl HO2O 1 x1'6grot\: o6e3nc. ca(la 2 rtct ttt oqoltlHozo cnLnAtna:
n"tt zptL'te
1\2 uctttrx.u 6anzapcKOZI rtep4ct 2 c t t t. -4 o)tcutt o6e:t-ttc. coyca 1 ,tctttttcct 6o-nzapcuozo trcplqa
:=-O 3OO Han., BCEFO: 259 Han., BCEfOz 417 xan.. BCEI'O:
t_h'u -? 31 r yrneBoAoB, 48 r 6enxa, 13 r yrneBoAoe, 48 r 6enxa, 319 Han., 49 r 6enxa,
-n O r rxmpoe 22 r yrneBogoB, 23 r yrneBogoB,
15 r )+(ldpoB 3 r rxmpoe

4 BCErO AEHb 5 BCErO gEHb 6 BCErO AEHb 7 BCErO

-.' :'7"{b xan.,
294 r 6enxa, 2382 Han. , 27O r 6enxa, 236,4 Han., 259 r 6enxa, 2299 Han. , 272 r 6enxa,
, -: - /rneBoAoB, 241 r yrneBogoB, 245 r yrneBoAoB, 245 r yrneBolloB,
:: - -{rtpOB 40 r )HupoB 40 r F{l4poB 26 r H(vrpoB

JESS 55
 n nno
Ecnr HaHHe-To 6nroga BaM He no Ayue, cHoMnoHyr,rre gHeeHora pa
Tex 6nrog !To H[]aEF-r-oF lllnvt noBTopnrzrre noHpaBL,4BLUtnwca A]teE
r-{vroH 143
HOtt paqrloH HecHC|bHo IHe ;' rcAfrFA, .Qa>xe Ha STane noxyAeHt F nmTal{H€

n ,4
AOnIHHO n[]11HOCL',rr5 34r.1 ..lCECJlbCTBLle.

uno ld

Henb3F nor;:e6niqrb r, H, ,,6utcrpbte)) yrneBoAbt, BPoAe cnag6yt>

6yt'oLreH B.r*::-'-
n}o[]e. Bc: :-.' --.--: --::-ilFFor ronoA. Ecnn Hapro+enu, To orBap
noll . B Har -: --:
rO BOAb : - "' r i,.r.rF r[]eHupoBHr4. BurnnBat4Te 1 5O-2OO r
'"' .'
=,'q€cHv1x HarpysoH. [10rpe6neHne BoAbt no
R onH J)'*-- -

f,]0r-ae- -oroga.

I(A'IOPNR HA TNAS

I
*
:r(

,*

56 MUSCLE & FTTNESS rus2, 2.,.,6

lHeBHorZ pa-
tuhca AHeB-
4F nuTaHme

) cnaAHnx
oSensHoe
ro oTBap_
nmTb MHO_
5O-2OO r
BOAbt no-
n
HOPIU|A NPOTPEGGA
uno6
lrnet co cpegxerl cHpocrblo obnnexa Beu4ecrB 6yger c6pacbrBarb
' 5-2 Hr Beca B HeAenp. l-lpra.r€M, 3HaqurenbHyro qacrb norepnHHoro
_ 3 COCTaBUT BOAa.
Ao
Be-

l:nn cHopocrb o6nnena or npupogbr H143Har, To noreph Beca 6ygyr HaMHo-

-
I MeHbuJe. 3gecu HyH{Ho noAHFTb t4HTeHcLrBHocrb rpeH!4Hra n yBennqurb

n
- 3 OAOn*O4TenbHocTb Ha pAno.

TOTOBb N NOKYNAN 3APAHEE

nno7
- 3 3Tane noxyAeHun c nnraHvreM He AonH{Ho 6ulru oceqeH. 3ro ronbHo
-:'t Ha6ope Maccbt Molt(Ho gacxoqr4Tb e MaxAoHanbgc n nepe6nrucn raM-
'.3repoM. l-oroebre Bcttl egy sapaHee v,6epurre Ha pa6ory unv, yve6y B
'-3crMaccoBbtx 6oxcax. B eutxoAHbre 3axynnre Bce npo;lyHTbt Ha
HeAe-
'cl EnepeA. MAF

Hapat4n BaH n e MycKyn aryp bt
Maximum Weight Gainer plus
Yrneaogro-6enrosulil rolqeHTpar
Baprairrur BKyca: uy6Hura, BaHilrb, lroKonaA
Pasr',repur ynaKoBKr4: BeApo no ,5rr / 3rr / 6rr
'1
Maximum Weight Gainer 6aromqnr
VrneaoAHo-6enroeutil 6aroHqnr
BapnaHrurBKyca: BaHhnb,luoKonaA
6aronqnr no 60r
Pasr',repur ynaKoBKH:
Maximum Weight Gainer XXL 6aroHqhK
VrnesoAFro-6enrosurl 6aroHqhK oKCrpa
6onuuoro pa3Mepa
BapraHrur BKyca: BaHrflbHO-l,lrugaruuutil
Paeuepur ynaKOBKr4: 6aroHqrr no 125r
Fast Acting Amino Drink
Hanrror Anr npileMa nocne rpeHnpoBKt4
BapraHrbrBKyca: aHaHac
Pasuepur ynaKoBKr4: 6yrurnra 500t'rn
Zell Max Plus
VsenilqHTeflb o6teua MbrlueL{Hbrx KneroK c KpearhHoM
il TpaHcnopTl4 poB0..r Hoil r',rarpn qeil
BKyca:
BapnaHrur anenbcuHoautil
Pasuepur ynaKoBKt4: 6aHra
Double Protein Complex
Mynurr-auNuo-ra6fl erK[ il3 rhAponr3ara
raproSenbHoro 6enra h finLiHoro 6enra
Paeueput ynaKoBKl4:
6aHra 120 nlneroK no 1 100urr (ecero: 132r)
,WE
npe+naraer BaM onrnManbHbtil KoMnneKC npoAyKToB
@asa rpeHnpoaox #1 Professional Whey
KoHqenrpar 6enra MonoqHoil cutaopoTKt4 nnloc nenrhAbl,
L-rnpraunH H BnraurH BO
BapraHrbr BKyca: rny6Hnra, BaHHnb, ruoKoflaA
Paeuepur ynaKoBKH: 6anra 750r, Begpo 2,5rr
Surcrpoe !4 BbrcoKoKaL{ecrBeHHoe BocnonHeHne rBoeil noeuruJeHnofr norpe6uocrr
6enxe (orono 2 rpauu 6enra Ha KnlrorpaMM eeca). ManurogeKcrpr4HoBar cMecb
cra6hnhgrpyer coAepxaHile caxapa B KpoBr4 H npego'rBpaulaer ucnonuooBaHre
6enra Aflfl Bbrpa6oxn gHeprun. Senor cnyxlrr r,rcKnpr{r4TenbHo crponrenbHbrM
MarepnafloM Ane HapaqnBaHnr Hoaofi MbruleqHofr ruaccur. BaxHan aMilHoKr4cnore
rflloraMmH o6ecneL{uBaer HaKonfieHue BoAbr B MbrulLlax n noAAepxilBaer rBor4
3aqurHbre crnbr. SnaroAapr cogepxaHrto BuraMrHa BO crnMynupyerct
o6ueH Beu{ecrB.
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BHnneafr 1 rorrefrnb Bo BpeMr nepBoro 3aBrpara n 1 rorrefrnu cpasy nocne
rpeHrpoBKl4 rnn BeqepoM.
Anti Catabolic Formula BCAA
flononneHne nnraHun - ra6nexu il3 naroKr4
c BbrcoKr4M cogepxaHueM BCAA
Pasuepur ynaKoBKr4:
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6anra 120 ra6neroK no 1500ur (ecero 180r)
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nsonefrqnH (BCAA, aHrn. = branched chained amino acids) 3au{Llulapr rBoro
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noggepxKy nocne rpeHrpoBKr4 - cnoco6creyor ycBoeHho nhrarenbHbrx Beu{ecTE
MbIUJELIHbIX TKAH'X.
Pexonen4aUnn no npnMeHeHHKt
flpnHuuarb cneAyer cpa3y nocne rpeHrpoBKr4, sannBan 0,2 n Bogbr:
- Ju4qaM, qeil eec He npeBbruaer 70 rr, - 4 rancyJrbr B fleHb
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- flHqaM, ,{eil eec cocraBflffer or B0 rr go g0 Kr, - 6 Kancyn B AeHb
- nnllaM, qeil aec npeBbruaer 90 rr, - B Kancyn B AeHb
Haw coBer:9epes 30 runnyr nocne ynorpe6neHrf, ra6neror peKoMeHAyeM Bbrn
Professional Whey Shake.
Pure L-Glutamine Powder
AononHeHne nrraHiln B nopouroeoil
-
Sopue 100 npoqeHrHuril L-rntoraMnH
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B cocrorHr4r4 crpecca n caM He Moxer npoilgBognru L-rnpraMHH B AocraroqHou
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ilopouor L-rnprauuHa cnegyer np[HuMarb, pagMeuaB B Bofle e cnegyoqeil
A031,rp0BKe:
2 - nr,rqaM, qeil sec He npeBbruaer 80 rr, - 5 rpauu B AeHb,
ffi
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kl
Maximum 45o/o Protein Pack
2rr
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Fast Acting Amino Whey Tablets
nnd' .,':.'rorbr ,' nenrhAbr Ha ocHoBg MoIlor{H0il cutaopoTKn
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: :nuunM Kofl t4qecTBOM BoAbt. Advances Protein Shake Low in Carbs
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Pure Creatine Capsules
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grqsanbHbtil npegcraBlrrenb Haleko GmbH & Co.OHG e Pocclrn
rouefr MynurHIqygp:logroK
onr +7 495 1AB-5777
Sarc +7 495 127-8806
po3Hnqa ( AocraBKa | *7 926 265-0001
multipower@inbox.ru
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-i3lH6ypr +7 343 290-2533 KannHvtHrpafl +7 909 7BB-9575
:u-a +7 g16729-4292 ilepuu
+7 902 476-1877
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rueqHyro Maccy. B pm6nerur >r(t,rpe coAep- qero He pacrer. Bor nocneAHee cnoBo Hay-
3 TO ,1{],-,. j CrrnoporovHnrrZ )KaTCr TOAbr(O ABa Br4Aa >r(r4poB Vr3 rpvilrrbr r(r,1: He pacrvT ADr(e Mbrrrrgbr. OraauBaerctr,
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MUSCLE & FTTNESS 63

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64 MUSCLE & FTTNESS ,ue2, 2.'.,6

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[Junlr npo stiutl, t,t oHI,t cAI4urI(oM !,or\r'

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MUSCLE & FTTNESS 69

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3ror yrnHnrra npr,r6o1-l H? 3Aer(rplrvec r<r.rr i BaM HV>I(HO rIOpe.3zTIr
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MUSCLE & FTTNESS 7l

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MuscLE & FTTNESS 93

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npoBepeHHoe KaqecrBo, ynyquJaeMoe ra4quri pa3, KorAa nonBflqrcrcn
HoBbre paspa6orrn. 9ror reinep coAepxilT Bce caMoe reo6xo4r,rlr,roe AnF
roro, qro6u Bbr pocnn, pocnu il pocnil. 9ror yrneeo4rurfi KoMnneKc
BKrlo{aer B cooraB 3 uarponyrpileHra AnF a6conrcrxoro 4eficreun
o6ecne.{eHiln ycnoeui BocGTaHoBneHnA n pocra Mbr.reqHbrx BoroKoH.
Yrneeogur B ero cocraee xa 95o/o cocrogT 143 KoMnneKcHbrx, ucnon$yeMbrx
TOnbKO Ang CTpOUTenbCTBa M br r.! q, I He nepexoAF r{r4x B x14 p.

Whey Pumped - HaKaqKa Mbrlur-l a6conorHo HarypanbHbrMr4

uHrpeA[eHrauu. \Mtey Pumped - cauuril aMilHoHacbrqexxurl nporeuH Ha
pbrHKe.
Cauufi eHcoruil ypoBeHb Hacbr4eH ilF HegaMeH il MbrMu aMuHoKl4cfl oraM il
BCAA Bauilx Mbrur-l Bbr cMoxere nonyqilTb, TonbKo npuxr,trran Whey
Pumped B AocraroqHoM Kofll4qecrae. Ha[6onuulaR 6uonorilqecKan
aKruBHocrb npn 87 Kanopuflx Ha nopqt,trl - BbrBoA oveer4en!
 - L C,ann,Lt[n.e-L iq u, i d
nbHafl L-Carnitine Liquid -Xu4ran Sopva L-Ca'r t ne nyeLUaF 4nn yceoeHrnl
OCTA B Kapnnrux o6AaAaer cnoco6xocrup K ruf cirr3i4cy - pacu.lenneHilto xrlpoBoitt txatu u
nepepa6orru ee B TepMooHeprurc.
I,l HOB:
L-Carnitine Liquid nennercn Hau6onee sgpex-rerior,t Qoprr,rofi KapHttrvHa Ha MupoBoM
'/HOrO pbtHKe cnoprtlBHoro nuraHnfl, qro AoKa3aHo r,f r.roToq!4cfleHHbrMt4 TecraMu u Konrponenr
H OCT[4 Ka.recrea!
lnfleT
HHbIM
)q HAF

Low Carb Protein - HoBoe noKoneHre SuonrxenepHbtx rexHonoruil Ans aKTnBaqnn

Mou.lH brx a H a6on uqecxux n poqeccoB B o pTa H r3 u e.
LowCarb Protein - sro rou6nxaqrn 6erroe HaHesrcLUefi 6uonoru.{ecroil qennocru:
- cbrBoporoqHuri r,r rrrono.{Hui nporernur c noBbLJJeHHbtM coAepxaxneu BCAA Ang
MaKchMaflbHoro pocra cyxoil uuu:evxoI uaccur.
3ro Low Carb Protein - oro pacuJr4pexxurfi cneKrp BuraM!4HoB 14 Mr,rHepanoB AflF ycufleHug
IOTCF nporeuHoBoro ueta6onugua.
ANA Bce nHrpe4uexrur Low Carb Protein npeAcraBnrrcr co6ofi HailBbrcluyrc creneHb
NE KC r n porecru poBaH Hbt B nyq unx na6oparo punx.
oq r crK!4
l4geanea Anf, Bcex, KTo xoqer noxyAerb il xa 6 paru vr cryrc cyxyro M br.leq Hyrc Maccy.
T BI4A
)KOH

f ,tbtx

u,id
Cal-Mag-Zinc Liquid - Bbr noreere Ha rpeHrpoerax? Bsr sHaere, ero Bo BpeMt
BbtAeneHilF nora qenoBeK Tepfler oco6eHHo MHoro MnHepafloB, gTo HeraruBHo
cKagbtBaercn Ha MHoTr4x npoqeccax B opraHil3Me 9efloBeKa. He cerpel qro qHHKo-
rrilarHileegtil KoMnlleKc cnoco6creyer eurpa6orre TecTocTepoHa, no3Bonff cTpor4Tb
ra
cnopl4BHyro Qnrypy HeronbKo MyxvrHaM, Ho r xeHu.lnHau. Ho rounnercCal-Mag-Zinc
1,4 re ronbKo r43-3a roro, qro oH e xnArofi Sopue. OH 4eilcreurenuHo
Liquid - ynuraneu.
HeilMeer aHafloToB Ha pbrHKe. B ero cocraee - BnraMilH D3, ranuqui Ann ynyquJeHufl
npoqecca o6nleHa rocrHofi ruanu, ranuil Anfl ynyqueHun Aef,TeflbHocru cep4evnoil
Mbr.!qbr. Hy, u roHevHo, l14HK l4 ruarnuill
 1$*#${
T-500 Extreme - BeprukrHa rexHor orvh crr,lMyn upyn Bbrpa6orxy recrocrepoHa
B 06 palorKe Tpn6ynyc Teppecrpklc caMblM ecTecTBeHHbrM nyTeM, BeAb
T-500 Extrem e B Kr roq aer B cBo fr noAo6noil oqncrKr4 npilpoAHoro Mare puana
* sG[$sFff. E cocraB 6esyMHyro Ao3r4poBKy B 500 rur He cMorfla Ao6hrbcn Ha ceroAHflLuHt4fr AeHu
v1s 40% nporoA14ocllnHa tA 80% HVl OAHa QnpMa-npOn3BOAl/rTeflb
ErI-
'..: -Prrr
P,.. .Jcrrr, r. Grrrrf
F
canoHhHoB. cnopn4BHoro nNTailAfl B Mtape! l-lo6eAnre
l4cnonb3yfl oror npoAyKT, Bur cMoxere Maru-npilpoAy Ha 3aBncrb Bcex BoKpyr!
'- -* nepe[!arHyTb qepe3 cBofo reH eTr Ky,

--
"tnE wona,s sn0t6E'l
fiitEULUS Erfnrcfl"

J
-Nit-Lo-x^S^o-ft-G€,1
itrox Soft Gel - ren eB bre Ka n cyn bl AencrBr4eM H a opraH il3M
-
- . '-. a' -7,
N
n or pF ca rc u.l e 3 Q Q e Kr !4 B H o ro Hacbr r{eH14e KpoB14 K14cnopoAoM,
:

--_ Aehcra rs I

[-enu coAepxaqrr,rcn B Kancynax, npocrpaHcrBa H cocygr4croro npocBera. Bce

pa cLUt4 peH He M exKneToLt Horo

o6ecneq rBaer 100% ycBoeHhe , a oro Beger K cropefrueMy pocry MbrueqHbrx

sG[r*'F[T Sopnlyna Nitrox Soft Gel - ApruHnH K.n eToK, BOCCTaHOBneHilto nocne TpeHnHra tA

Ar uQa-Kerornprapar v pH-xoHrponb norpficatou.le oS+erilBH btM TpeH upoBrann

-;'--''"-i1 ycBoeHVA - AnnTenbHoe
!

-.W
Bo3AeHcTBHe
l-lpta npnMeH eHtAtA coBMecrHo c KpearnHoM,
Ha opraHh3M c e$SeKroM a B vAeafle c Kre-Alkalyn, Bavr
n ponoH ra qnv a ecKon bKo Mecfl qee
F--
H H
rapaHTilpoBaHHa Kpa cL Ban penbe$HaF!

i!-t' rrqsincAtllD-letooldmt!
h1.il :r;;:.. L;ie:+L#-
OKcilA a3ora o6naAaer Qrrypa H jenpeKpaqapul4iacn pocr cyxofi
rapaHTnpoBaH br M nonoxrTen bH brM M bruJeL{ oil accur
H H ru !

Ecdy Sterone 300 - Morr.lH einwvtia xn pa nyrenn cra6 vnusaqnvl ypoBHn caxa pa v1

H e ro pM o H an u n ur il n pu poA H ur il n H cyn nHa B KpoBr4

crepoh4, yBenvvvBanl;.tvil pocr --yM eH buJaeT ypoBeH b xoflecTepofla B KpoBr4
Mbl LUe..{Fr ofr TKaHr Ha 200-250% --yny.luJaer Kreroq H bte M eM6 pan ul
(oco6eHHo npil npHMeHeHnt,t c Methoxy
500) --6narorBopHo BnHFer Ha cep4eqHuil pt4TM,
cTa o tAnt43vlpy A a pnTM N lo cepA Lla
t{ro poucxoA r4T pu pueM e Ecdy
" sc[,q*[Fm' F Sterone 300:
n n n
--a HTroKct,r4a HTH ata u aHTnxara6on hq ecru il
oQ+err eSQexr
n.dt#E --cr 14 M yr pyercfl
14 c kr H Te3 6 en r a B
--n penflTcrByer ((apoM arn3a qvn> (cn nxaer
tueqHblx tA HepBHblx TKaHflx, ypoBeHb
Sterofre -=
Mbt
yny.{ ua torcn H epBH bre Sy n KLp4 scTporeHa- xeHcKoro ropMoHa B
300 .,.:t,8 --ycnn rBaercfi nocrynneH he 6en rca
KpoBlr y Myxv NH)
14

- --no3ilTr4BHo BnNfler Ha Koxy. y6npaer

tA

-@ rnrKoreHa B Mbrrur-{bl
npHqn r.A.
@ --cra6 vnv3npyer ypoBeHb caxapa B
--yBen nq)ABaeT cilny H BbrH ocn ilBocTb
n

J KpoBN, yny.{uafl cocToAHVe npkl

rilnornnKeMtAtA y aTneToB (Ha cyuJKe) --yBen vevlBaeT ( cyxyro)) M br ueq Hylo M accy
-- n peA oTB pa u.laeT n po qecc oTn oxe H)Afl --yM e H buaer xn poBy lo n pocnofi xy
-
 M.ethoxy^SOJ|
-ccTepoHa Methoxy 500 or Scr Fit - cau urfr Mou.lHbtfr ,
pacreH tAh, rAMercu-p4x MoneKyry, aHanornL{ H)
:rl BeAb ,.filcrsril or nprueceil n BSrroAHuril x 14 M 141{eCKil M CTepOnAa M .

,,,aTepnana KoMnneKc pacrrrenbH brx aHa6onhKoB Taxxe, MeroKcr4t4so$naBoHbl yct4fi nBa I

jHnil 4eH u M eroKcr4 r43oSn a Bo H oe I
ct,4HTe3 6enxa B
opraHr43Me, yBennL{NBal
,lqnTenb B raxAor,l Kancyne Methoxy 500 ycBoeH ue 6en Ka ta3 n r4u.ltt n lenKoBblx Ao6aa
- o6e4 HTe co4epxurcn 500 ru r 3Toro pacrnren bH oro B HecKoflbKo AecflTKoe pas!
: -:pyr! cTepona MeroKcutAeoQnaBoHbr o6naAalor Mou.lHb
Ka x xepa6ora er oror y HvlKan u H ur il n pil poA H br M a HT nRata6 ofl nL{ ec Kil
npNpoAxurr,t KoMnnexc? AeilcrB t4 e M, ro pa34o crn bHee.
MeroKcvlv3o+naBoHbr - eKcrpaKT
@

I D OA O M - -F-re^e-F^orm-Am.i.no1-50^0
, ,a^,t
.ltlr."'"n"o;'
,,rg*9' ., ".r
. 'c^t*. Free Form Amino 1500 KeTOrn loTa paToM .

:3era. Bce :'"r'-i;'';*'-:i yHVKan bH e nwtth aM rHoKilcnorHurfr A raKxe B KoMnneKc Ao6aeneH BnraMt,tH t
'' =l Llleq H blX
KOMNNCKC I43 BCEX, Ann ny.{ r.lJero ycBo e{ufl vt qHTpynn N H
-ce H nHra n KorA a-ntl6o n poil3BoAt4Blurxcn aopo6Hut fi KpearnH. HecMorpF
! F

'3CBKAM ! Free Form Amino 1500 - ero BepruilHa oKoHoMt4LrHoe npHMeHeHtAe - 2-3 pasa B cyr
)eaTt4HoM, 6vtor4 HXenepHofr nn ucnr ! Pacu.rmpennufi no 2-6 Kancyn, npnMeHeHfie Free Form Amir
. "1, Bapt (23 aMrHoKr4cflorbr a cao6o4Hor,t SopMe) 1 500 rapaHrnpyer nocroflHHb
i: beS H an K O M n I1 e K C n pOn O H ril pO B a H H OrO nonoxrTeruH uril aMnHoKr4cnorH ufi 6anaHc
I cr cyxoil Aer/crB14fl. Bce BXoAflt4ile B cocraB
- aMV HOKl CnOTbt COeAilHeHbt C MonlHee KoMnneKca eu.le He 6uno, Aa
n poBoA H 14 KoM-n pon oH raro poM an uQa- HaBepHoe, Aonro He 6y4er!

I aaxapa v1

3 B KpOBt4
,{4'"5t:' JZ3 Sta.ck-SoftGel s
.r'- ..+4-,'.{P-..o.S ..
,,t'-*tf.c/-orla, TZ3 Stack Soft Gels - eopMyna Anfl noAaBn eHnA ceo6o4Horo recrocrepoH
= t,t pt4TM, TpofrHoro AefrcrBr4fl. nepexo4nulero B xeHcxufr nonoeofr ropMol-
Bxro,{aer e ceoil cocraB: ecrporeH. A ecrporeH B MyxcKoM opraH13M(
- ,tq ecKH lz
@ - Tpr6ynyc Teppecrpltc Ann crilM yn+qrvj gro onacHo N rpo3rT He rofluxo o6nbrceHrer/
' ff*[F,:.mf E Bbr pa6orKta rnaBHoro ropMoHa rnHeKonnacrneil!
] H ilXAET
3i/oHa B
lll=
Stacfi a
nocrpoeHhn cyxoil MbnueqHoil Maccbr
TecTocTepoHa;
!efrcrene ert,tx
14HrpeAneHToB rapaHTnpyrcT AnvrerbHr
- qnHKo-MarHmeaHil KoMnneKc - AnF pe3yn urar!
cn Heprnq H o AevcrBy HO rt1

i 5v1pa er
elU -rlutd!
$'olgd Iffio ffiE su*'
n oAA e pxa HnA aur pa6orKr4 TecrocrepoHa TZ3 Stack Soft Gels - reneBbre Kancynbr c p
Kpyrnbre cyTKrl tA Ann AononHnTenuHoil KoHTporeM ycBoelnfl 6es BpeAa xenyAr
',Aaccy @ Bbl pa6orx v ropM oH a pocra ;
rapaHThpoBaHHo yBenvvnBa|'ou.lre M brLUeL{ Ht
.' *
------------#.#'
- HoB14HKy - 3,6,17-AHApocreHerpuoH o6ueM He Ha KoporKoe BpeM fl,d Haecer4al
II
I
 oEr'/onn$nHr B ero HbrneutHeM Brfle or-
TOqeHHOi)r rexno,\ofrlrr uaoopa,\rbrr[e.rFroTz Maccbl (*ta
ryrarb c crr-roril) Borre.\ n o[irrxoA He cpa3y. llonavarry
f,tbllUqt'I l,lA,\O I{OIO f'lHTepeCOBa.,\t1 IiaI( npeA\*VleT IIIOy-
6zsseca. B 6o,,utrrtax ^vtbl[rgax BI Aeir-,z^ 6o.,rlurvrc czly, a
|IOTOMy CV a CqIATaLACb IIepBbIlvI OgeHOqHbIM KpZTe-
pr^eM Maccbr. ,\eQwnuVfl, rrporopUW, perueQ
f7
Bce 3To rrr^o BTopbrM HoMepoM. r\y^brypr cTbr rrep-
99
BOVL fIOCAeBOeHHOTI BOAHbI OXOTHO
) IaCT'BOBaLUL B CVL-
AoBbrx cocrrr3aHwrx. Ero Snno B rropfl4re nergerZ.:
3aBoeBarb qeMrrzortct<wit rvryL
'u
uo 5o4z5vttgwuv, 2
qepe3 napy HeAeAb erge vL rro rr>Ke^ora ur/|eTvLKe...
-
f4e xynbrypllcrbr rex ner 6pa-
LV cBoro qVAOBI,IIIHyIO Cwrty?
Haqatn HV>r(Ho c roro, rrro
OHI,I He 3HaAI,l CI4CTCMbI ClIr\I,1-
Ta. Bce Mbnxqbr
3oM. Taxvro cxer,rv r1 ceroAHl
CTII4TAFOT r\!HLLIeir.
r(AqAAr,l pa-

Pa
TpeHuHr nav3p.,r.r.rcprellon He R
cqer. B pa:uue AHr,r oHr.r orpit-
6aru BA ror npr4 H rJI,ril r,1?AbHo
pa3Hbre ynpa)r(HeH14r. )l(r,r.,vr
Ae>Ka Anr r(opnyca, cTaHo-
Byro w npzceAaHvrfl AA'I
Hor. 9ro >r(e Kacaercr LvrHa-
:lAe,lr,Hltit
GTAffi IIIKONA
Ilepeg eauu runu.{Hbrfi cunoBofr r{oMnneHc npoutnoro. Xorure nonpo6oears? f[enafire
HoMnnexc qepe3 AeHb, Ho He Aonbure Mecnqa. ,Qanee eosepau{afiTecb H TpaAuqvroHHoli
Haxaqxer noBTopf,a AaHHbli HoMnnexc pas e 1-2 HeAenu.
TPUqEnC
lHrarra HHnsy Ha 6noHe 3* a-12
O6parxbre orH{nMaHuF 1 2O [6es eecaf
1 1 5 [1 6nuxJ + 1O (6es eecal

uzquoil nspunHoz cznbr, To 1 10 (2 6nuxal + 1O [6es eeca)

ee Kaqa^'l oAHoTr4frHbrMvL Tpe-
cDpaxqyscHnrA DHIIM nex(a 3 a-12
Hr4poBr<aMV Ha Bce reno. 04-
EUUEnC
Har(o llaqvlJa&r{ BcefAa c pyr(.
l-loguenabr co uJTaHrom 3r 8-12
Tpzryenc v 6vu,elc cqr4Talr4cb 3 12,1cJ, I
Apar noAbeMbl
3arnaBHbrMr4 Mbnuqa Mr . Mon, flogr'enabr Ha nxrnnrpe 3 a-12
3a }II/IMVT nOAOBr4Ha ycnexa B

nrc6o^,rrr rt>I(enoM AB14>I(eH14Ll HOI'14

Ha rpvAb vr^w crII4Hy. lA ro Pagrra6aHhn Hor 4* 10-1 5
npaBAa, cna6rrMr4 pvr(aM:'a Ttr- l'iaxx-npucegbl 4* 15, 12, 10, 10
>r(e^Vro rxraHfv He yAep)r(arb. lHvru HoraMn 4 15, 12, 10, 10
Aa v ynpa>r(HeHr4r 6rrnz He
Crrabaxnn Hor 2 8.42
O6parnbre crn6annn Hor 3 go "orHaga"
Bron He o6rr.rHnrMr4. I(ax pa3
npo ?'trL ynpa)r(HeHntr Mbr t
pacc r(a)r(eM. Ey4er BpeMr,
AEnbTbr
lloguenabr B cropoHbl # 8-1 5
o6rsarenbHo uonl'ro6yzre irru Eoxoeure rf,rn raHTenefr 4 12,1rJ, 8, g
3r(3OpC'lCbr Crapora llrr(onbr. lHrarra urraHrn cnpn. 4* a-12
llonepnre, oHr4 He ToABeAVT r,l
* Cgenarlre 1-2 pasMvrHoHHbrx cera
cnvcrr nonner<a !

MUSCLE & FTTNESS ,ue2, 2.,.,6

ltt
 rAKK
fT- nPnGEf,bt
FIC Bur Aenaere t.dHH-]tpHceAbl?
l^y I Ic-r'. r'ir,r ro,\r,rio Boo6pa)riaere, 6ya-
-t't) il\
^\r'.\itcre. f10ro.,vty rITo faIiI(-
)y- -i'|crril;ricP
- -)To Bcefo nI4[Ib cI,lnb-
,ra ; i1 I lr1i.1gfrtct{t Iitit I l.\,t,\tI.1TA ru45I HacTo-
): :il: l\ I'.1KI'.()ll. IiOl'Ol)bIC J.,Cr\illtta 6eS
fe- ... ,..itrr)^l -- r,() ut-t'ilHfoil. Aa, neltBo-
:: .:;t'r:r\\ :i.j all(''-l' Il()tlP)ll,\IlCb fAItI(-
: )::t'i..:,. r' )'i':;\.\ -l'rlllic.\lrl.\l Il Heno-
)p- .. l':' . ..':.: '.. ,. : :.i'ri'-'r.r).\t. I I 'f-t-r.ibliO |IO-

\
'v- . \ .. : i.i -'.lt'::'.' .l-i'tr.\\\' .1.191..O.\tV J'II-
-l-i-11']
,).i,..: it'i i, i itr I Il): ; t: Ie.\ Illzlic']'). \/n-

]):t;:.. I lr'i iI lt' I lL' .\ l'. , )l t.i I,l.'^t't lll,ll.i l)t-lc t t.ft,
)vL:
. ilt 1i1r1l-r- r tct-()l)r i r I \';ri C.\Il[tIto,Vt
,a or rr) lrprperirr IRHO ! Ccl urrlHrorl
:cfQerrrr lBHo sABoriHe !
ta
a a

riI

COBETbI

il \ rr
Pfl.\ro. CTVnI{r,r To)r(e [apa^-
-\e .\bIl bl.

ARrl)rieHrlr. oAHArio B BepxHer)r ro.{-

rie BcefAa Ae^ar,rre r(opoTr(vro nav-
:tv, rrTotirrr ne1-leBecTr,l AVX r,1 3aHoBo
vPaBr{oBecr,lrb cror4r(v. He Aonvc-
riariTe pbrrioBbrx Vcr(opeH]'.'iA vL .rA-
.,vleJ.l\e H14tr)l.

MoRbIX LJ,,\r,tHoB Bo-tbMl,tre 6rrzubl no

1 5 14 Aa)rie 10 rir. Onr,r MeHbrre B

Ll.1?rvteTpe, a 3TO nO:lROnI4T BAlvt Oily-
criarbct rlv6>r<e. B r4Tore 6orrrure
Heafpv3r(r,l rro,\\rqAT 6r,rqencbI 5e4,eP
il rfoAr rrlbr.

MUSCLE & FTTNESS ll9

 f,PAr nof,bEMbl
BbInOflHEHHE Cru6an Aori-
Tr l, TrHr,lTe rpzQ rrrraHrr4 rr
rI)\'-\rrHe. fpraQ yAep>r(znal)rrc
.\tltrir-r l.\trl^bHo LJAI,I3I(O I( T€r\\'.
\ lc:,.r,-'r rr ro pa3orHl4Te AOI(TI,1.

COBETbI

,1'1'(r1i1,; tr,., iir)BIIiIJI eIO Tt)ltCCTb

IIlt: 'u t.'.lia t, It.l.\.t I Itl ,\aAoHt4, tl He
I Iil IIil.\i,t il,t, I 1i Ill,t.' RbI He cnpa-
RItl-CCb C tit).\l.,UIIl.\1 BeCOM
IITAHf I I.
)) Aol<Tr,t orBoAr ll-c Ha:laA r(Arr
MO)r(HO AaAbLUe. zril.le 3aAHr4e

AeAbTbr6yayr !,eAr,lTb Harpy3KV

c repeAHraMv:. Hy r Bzi,M Hy>r(-
HO, .{TO6br Mar(Cr4MyM Harpy3-
Kr [pr.lHfrr\r,1 Ha ce6tr 3aAHZe
ACAbTbI.

TyAy ynPa>r(HeHr.1r, c^efr(a oT-

r(AoHZTe r(oPrvc Ha3aA. He
otrpaTHbrM xBaro,vl H:l txr,tpzHe Aonycr<arzre H?r(r\oHa r(opnyca
rt,\eq. I(onenz .rwb corHure. BnepeA.

Hyil(H0
PA3BlrTb GlnoBvr0 KooPf,lrHAqlr|o MErqy
H

EOKOBbIE Tf,T[ TAHTEIE]I

3ro ynpar(HeHlre eu{e cnnb- BblnOnHEHhE TrrHr4re raH- cpeAHl,le [1't1'at I J,CAbT I BepX
Hee HafPy>r(aeT Mblluqbr Bepxa TeAr4 r(BepxT r(ar( Mo)r(Ho 6nv- r1-la ner-1r.il.r. I
t---'/

cnr4Hbr, Br(Aroqatl 3aAHr4e AeAb-
rnr. Peqb zAer o roM )r(e czlMoM
pasBvrrvlt rflronoil cr4lbr nle-
qeBoro rrotca. B rtrax nleqe-
nol,t no'Ic n 6vu,etlcbl accl4crl4-
pyror rur,lpoq auJ,vLM. 9ro6nr
cAeAaTb C!,wvt?puuta pe3yAbTaT
BbIlIIe, MbILLIIJbI -TIOiMOI$HWKIA
HV>r(HO r(aqaTb c Te,M )r(e vnop-
CTBOM, IITO VL C?rMI,1 U-I1,t1-lOVat)t-
IIII4C.
CTAPT Bosn^ rare rAHreAr4 ra-
pa^AenbHbrM xBaToM h Aep>r(z-
Te I4x Ha |IprMbrx pyr(ax, qvTb
orr(AoHr B pYKr| Ha3aA. I(oneHz
c^err(a cofHr4Te.
)r(e r( TeAy. Aor<rz cMoTPrT
TOL{HO Ha3aA. BnrrtIHZTe faHTe-
LI
Mat(CI4MaAbHO BbICOI(O, a
noToM erue BbrLIre, cAeAaB LBIA-
)r(eHze, [oxo)r(ee Ha luparz.
Me4leuuo BepHr4Te rAHTeAr4
r4c xoAHoe |Iono>i(eH r4e.
COBETbI
)) MHoroe 3aBhcvLT or rror\o-
)r(eHr4r r(oPnyca. Ecnz r(opnvc
Har(AoHtlTb, 6onrrue Harpv3r(z
np7lMyr Ha ce6r 3aAHr4e AeAb-
Tbr r Hvl)r(Htrr o6nacrb r?arre-
ryvh. B cA] {ae, ecnr4 r(opnvc
rrp-rtMoir, Gonnure pa6oraror
)) TrroBoe ABnirreHr,te Bbrnol-
HteTc'I AItHa,\,tr,1rIHo, tIo3ToMy (
Ha crapre Aonvcrr,r,vrA He6onn-
j
rxar noMorrJb reAorM. oco6en-
HO eCAI4 IllHTer\Z I4MeIOT 6Onr-
B uroi Bec.
)) Msorze r4Meror :lar(peno-
uJeHHbre rr^eqeBbre cvcTaBbr, a
noroMv 6yavr r,lcrrbrrbrBATb
TpvAHOCTtI [pr4 BbTnOAHe}IVLVT
Vnpa>I<Hrvrfl B rrolHoit attrrttw-
lVAe. I-lp, norrBleHvLw nepBbIX
npl43Har(oB 6onz B cycraBax,
raHTeAZ HV)KHO 3aMeHr4Tb Ha
6onee Aerr(r4e. He 4enailre gstt-
)r(eHze qepe3 6onr !

12fi MUSCLE & FTTNESS rus2, 2.,.,6

,.i.'I,AoI(-
.illfl,l Ii
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OEPATHbIE OTH(HMAHTIfl G BEGOM

flaxxoe ynpar(HeHne FBnF- CTAPT BI,lTeCb, ItOrAa r\OItTIl [i1';1'r' Ctt-
ercF Kpa[xe o$SeHrH B- fHVTbr tIoA n1)',vtbrrl \If,\o.\1. .\r lrrt'r rr lir llcc;.1. floc,,re 1 5-oro
HblM J,r\fI Ptl:iRr.lTI,ltI >l\Il.\lt)t'itr. . Me1,,renuo BbI)rirtl.rrc ct-[i;t rr()ll-t-()l)lt r rorrPOcr.lTe |IapTrrepa
- Il.\bI |IneqeBoro nOrICA. fl().\il i- ..-a IiBepxv Hit nl)q,vrbre 1)\,rin. I-lc .ill.\tL't Ir l-l'tr [-rc-l,uurol)t 6nttH HA
' lr) Tl)r,lqenca, riorol)bril rrl)il- <(l)oHlr4Te)> riopnJrC nsn:r.OrI\'- .\rcr r r,rr r u il n
Ao6er4Te euJe 5-8
::lr^\[leT HA Ce6,lr Ca]vtVrO [irr.rr,- CItar4TeCI) B HI.l)liIIlOK) IIO:Il IUI llO Ir()B]-Ol)eHrlr4. E,crrtt CIzlAbI ocTA-
.:rVFO Hafpv:JKV, :lAeCb r|-rY;'','- TIOAItOHT])Or\bHO. .\ncrr, :lil.vreHr4Te 6nr4H HA 60nee
.',1 TpaneIJI,lf,l, !,ez\bTI>1, [it-1.\1,- .\efrinil u cAenar4Te ABr4)r(eHr,1e
:ll lC I.1 rM2r\ble rPyAHbIe libILU - COBETbI AO <( OTlta:tal> .

.I r,r. Tatil,t.nut o61-la:;o,vt, vnPaiti- )) E,cru.l RbI r\cftio Ae,\llerc 15 )) 3anepur4B nocAe!,ullr)r cer,
.: t'l II le BOCnPOI,I:iBOAI,lT 6l.to.vtr'- ' :;.i')'^ :it't).1 II().\[)- o]')rirl.viar{r.1t.l c 60.,rrrrtil.r.vr [i,Ur- nonPocr,lTe naPTrrepa cHrTb Bce
.ii r rr iliv )I(I,1MAc Tor:1 Ptl:tHI l- : i.i t.'.'.t't.i ri.'^lltt ll.' - HO.\r, |IOnl)OCnTe nal)THePa tir\r,lHbl r,1 O|IVCTI,ITCCb Iizll( Molli-
. t'ir, rro rAitBIIlro Hrtrpv:lriy |IO.\OiliI ITI) cRePxV elue oAI.lH. HO Htl)lie AO Cl,lr\bHeraillel.l
lrrrlrvlAroT HA ceti;r/vtbrrrrlil- Ec.rn Il :)Tofo orirlirierct PacTrrir(Kr,l Tpr.lrJenca. !;eit;r<r,r -
; ,Vra,.\o,
lr1
i ac r lcTeHT'l'Pl,lrJe|Ic. |Io11l)ocr l'r'e AO6llBTlTr) TPeTr tn, sairre pttcrrriririv Ao cLrerrl 10.

MUSCLE & FTTNESS I2l

OEPATHbIE GTIEAH]Ifl HOT
Xorn flaHHoe ABnlHeHne Bbr- BblnOnHEH14E Me4neuuo
nonHtercrr 6es AorroAHr rre.,\b- Pa3OfHr4Te r<OAe}{Vr VL OrrVCTr,lTe
HO|O OTtfor4eHr.lt, OHO nO npa- riopilVc rapallenbHo noAV. Wz
By Cqf,lTAeTCt CaItbIIt Tfl)IieAbIiM 3TOfO nO^O>I(e}IVLtI VCI,1Atle,Vt
Vnpa)riHeHrlelr J*\t t'rr.rrgencon 6r,rqencoe 6eAep r4 rro LvLrJ cHo-
6e.l,ep Ll ,rroAnU. Mnorrre npo- Ba ilOAHZTMLITC npfllvtOl,t IiOpnVC

Qot Jer\dror cro l nouuue.

r B BepTr4r(aAbHo.
nro6o.,ur cr\!r{ac, 3To cartntti xo-
1'lOrxltt t n)"rb Ii IJI,lIw\Ont,tqeC t<Oti
TMACCC Sa4Hetr [OBepxuOCrlt [ie-
Aep. OHo oco6esso rroruo)rrer
Te.rvt, LIbl,l tfoAZrJbI o64enennr
o6t e.,vro,vr or po>I<AeHtz,rt.
CTAPT TpagrrulzloHHo 3ro Vr-
pa)r(HeHTre Bbrfro^HteTr-t Ha cI4-
AeHbe BepxHero 6norca. Bcraus-
TC HA CI4ACHbC I(OACH'IMVL TA 3A-
BeAI4Te CrynHI4 |IOA OnOpuutt
BanI4K. Aa>rce HeMeqrarlre snr-
noAHr4Tb nepBbrrTnonrop caMo-
crorrelbHo. flona.raly BaM rto- ,:icr' .ritnPocTo I4x noTtHVTb vr 3a cnr4Hy. Ero coKparrzT Ha-
rpe6yercl noMorrrb naprHepa. .'..i,iir' nOpBaTb. fpy3l(y vL rIo3Bor\I4T cAeAaTb
Ou 4oorceH Bcrarb [epe!, B?iMr.l napy-Tpozl<y nLtruHr.lx noBTo-
14 nOAAep)r(r4BaTb BaC 3a nneqrl. IIc'pf .11scTI,ITC pyl(r4 C rpyAl/ peuv la.

nonE3HblE LUep. flnacrnHa npoxoAnr no

BaLUei4y >Kr4BOry, a ee Bbtcrynapu4ne
npeAHa3Haqanacb IlnF ycnneHufi
H,|4CTn n Hl4HOrAa He nOABOAy|nO.

l[TyrtKn KpaF craHoBaTcF ynopaMn A't,A

norcrer.r. I'logueM Ha 6nr4enc
nonr{aeTcFt HAeanbHo qytcTo.
Hynuryp!,tcrbt o6ulqxo Hocl4nn raHne
acnaH4epbr c co6ofr
!r MHOrO3HaqnTenbHo nonrpblBann
hs apceHana 6ogr6nnAnHra yr(oAnr )) 3cnaHAep B ceoe BpeMF sra nlMn, noHAeplHnBaH Ht4cTb
MHOrne none3Hbte npncnoco6neHHn. uryKa 6urna B HaH{golZ ceMbe. B ToHyce. Co epeMeHeM
3a6uro MHoroe. A spn! flepeg BaMH Aee AepeBHHHbre pyHoFTl4 cno*ryrncn o6uqennnpoeofr
HeGHOnbKO npnMepoB o6opygoBaHHn, coeAHHeHbt pe3!,tHoBbtM!'l cTaHgapT Hr,rcTeBbx
HOTOpOe eUle MO'fiHO OTbtCHaTb, aMMoprn3aropaMn . lAx MoH{Ho ocnaHAepoB. 14x npouale,o4nnn
noHonaBluncb B nHTepHeTe. 6urno orcrert,tBarb u reM B nFTu naognSutHallnf,x,
caMbrM MeHFTb HarpysHy. oT nerHnx Ao caMbx ryrnx.
)) llJneM Anf, Mbtutq luelt 3ro 3cnaxAep peanbHo pa6oran! flerxnfi naor clxarb Aalxe
ycTpofrcTBo BbtrnfAnT qyAaHoBaro, Ecnn Bbr 6panrrrcb pa3Bogytrb 1\ pe6enox. t{ro }He Hacaercn
oAHaHO BCHHOTO, HTO nonpo6Osan, ero pyHoFTLr npFMbtMtl KpauHero BaphaHTa, To Ha
yAnBnfler cBoefi pyHaMn, Harpy3Ha npuxoAunacb Ha cBere 6urno ronbHo nHTb qenoBeH,
HeBepof,THofi 3aAHne Aenbrbl. Hexoropbte HOTOpbtM OH noHoplrncf.
e$$exrnBHocrblo. sHry3nacTbt 3a6pacbtBann scnaHAep )) Tencrep Ox oA!,tH B oAnH
Bsr xageBaere utneM 3a cnnHy, a noToM cBorqun!,t pyHoFTl4 HanoMuHan KucreBofr ecnaHgep,
u qennFeTe 3a npnMbrMr4 pyxaM!,t. 3gecs Tonbxo c4enaHHbtrl I1nF l-ynnraeepa.
oHoHeqHocTb Tpoca TpyAnnacb rpyAb. Ecnn Hacrynnrb But 6panyrcb 3a HoHqbt n c ycnnlteM
connAHoe oTFrou4eHyte. Ha HoHeq scnaHgepd, Mo*(Ho 6ulno cBolqnnn. t{ncnoM noBTopoB
Ocraercn TonbHo Aenarb noAbeM Ha 6nqenc. Ecnyr u3MepAnn cytny Baluytx rpyAHbrx.
HaHnoHtITbcf u AenaTb 3aqennTb HoHeq 3a ABepHyE pyqHy, Tencrepur 6ulnn oqeHb nonynnpHbl
H!,tBHl4 rOnOBOfr. Lllen To rnr!{ Ha cnuHy. 9nacruqHbte y noApocrxoB. Vnpyrue pyxonnl
cTaHoBl4TCF TOnU{e Ha aMMOpTUr3aTOpbt AaBann HarpysHy, TaH n HOpOB|/',nt4 BbtpBaTbcf, n3 pyt(,
napy caHTnMeTpoB ylHe noxolr(yro xa 6noxyr. Onn Aeprr(antl TaH qTO nTOTOM qaCTO CTaHOBUnneb
1{epe3 HerqenE. Mbrrrqy B HanpF}}{eHuu Aa}He Me}Hgy He TOnbHO CnnbHbre rpyAHbte,
)) Vnop AnF nonTef Apxonsg nOBTOpaM!,1. HO n CnHf,Htrt noA rnasaMu,
qacTeHbHo Haqan 6nqenc D HncreBofr ocnaHflep 3ro urpas6urbre 3epxana. Tel,tcrep
G noMorrlblo sToro yrpolicTBa HeuJyroqHoe ycrporlcrBo noMor sapa6oTaTb pHoMy ApnonbAy.
rr Bbrcoxo o HeM or3btBancfl. Pe.{u 3ro 6urn nepBbtfr cnoprneHulfr
nAeT o nnacT![He c BepeBoqHbtM npoAyHT, Horopbrfr ero no3Banyl
xoMy/ToM, Horopblfr ogeeaercr Ha pe}(naMl4poBaTb 3a AeHbrn.

IUL MUS.LE & FTTNESS rus2, 2.,.,6

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I42 MUSCLE & FTTNESS rue2, 2.,.,6
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