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.i'liJICMbIe B npoel(- : cc rioro noTeHgvLa&a tmspa- Hocrb :rrayw rbcrr BAaAerb runarolZ. cTpaHe, a TaK>Ke npr/1BAeKAa MHoro Ho-
. .:.CTBe [AaBaTeAb- : crpepm Qua,tqecKorz Kylbrypbr Ha cr(aAoApoMe nporrrlr4 orr(pbrrbre BbIX ygacrnvLKoB, Kar( poccvtitcr(ri.x, Tar< vr

::: i.\ Mapryc Poar- rpeHzpoBr(r4 no cr(a^o&a3aHraro, Ha r(oro- sapySe>r<Hbrx.

MUS.LE & FTTNESS 15

il ETO H'rroqil or rrrrn?nA
Ilpudru,otcaernca nerntrurt cesou u ltopa ornrtycKos.
H rctno tce us rdac rie -Dteltmaem ewtimu ua rumlr u 6ttmn ma,M ca,ntbuw nyt4uww?!
CerE)ern penoefia u rpacueoti Quzypot e dueme u cnoptna
Bom ueoanbrco percaMendat4uti, mfirc crca3arnb, Ktttoq.eti on, ntu:xca,
6ocna/h3oaa.awuc6 tcomopbutu ycnex Ha wr,nJre aauyt 6ydem o6esteqeu"

Kntott 7: Ettromc 5-6 pae e de*o.

Moxno rwrtrtbcr u lrarqe, MaJreHbKr.rMr.r nopqzrMr4. Tar sbr cMoxere He ronbro pasornatr cnofi
ugra6onzsu (o6rvreu reqecru), rro z yuenrur.rrb pa3Mep KrureqHuKa u xeryAxa. Hago muerultr,
trro npueM nporezHa rBJrf,ercr saMeHofi ynorpe6.nenr.r-a nurqra. Coner: BhrxoAvre ug-g ctona c
rryBcrBoM Jlerroro ronoAa, T. K. Barrr xeJryAoK TonbKo irepe3 15-20 rvrnrryr uocJre noJrHoro Hacbrqe-
rrns Naer BaM 06 groM noH.fiTr. Ec:ru Bbr nosyBcrBoBaJru, qro HaeJrzcb Bo BpeMr eAbr - Bce, BbI )are
nepee;rn! Pexouengyro qrzrery rlo46up rb rrtAr4Bu4va;rbHo, KoHcynbrr,rpyflcb y cne4ual;ut:rz.
Illnporufi rrr6op 4zer rbr cMoxere Haf,nuwa Qopyue carira Bestbody.ru
Kttto+ 2: pasroodpasotmo paquan o6*r*en oeou4etl.
B nux cogepxarcs neo6xoAr.rubre BATaM[Hbr n MraHepanu, a rarorce K./rerqarxa, Koropar rr]rrcra
Ar.fi nyqrrrero fiep_eBapnBaHws,fivtu\u. Onoqu 6oratu pa3n-uqHbrMn MnKpo- A MaKpo- oneMerrra-
MH, Koropbre Heo6xo4raurr nprr uHTeHcnBHourpenunre. KroMyr(e oHuAaror orr{yqeHr{e cbrroc-
v l(ilropr4fi,, coAepx€Hrre KoTophf,r Bbr
Tlr rrpn flolrrrr HyneBoM KoruqecTBe ,KlrpoB, ]'rneBoAoB
cMoxeTe yBr,rAeTb Ha Jrrooon JmaKoBKe c SaMopoxeHHbrMr.r oBorrlaMr.r.

Kntoq 3t eutomcnepcd cnan.

Kor4a urr cnlrM, Haru Mgra6ornglr sall.eryrnetce, Ho t4croqHux gHepruu 4.lr.s opraHABMa Bcc{flclr
H)tKeH. Bo-nepnrrx, qro6br He noreprrb Mbufleq.H]'ro uacry, rax-6ruro yrre crzrsaHo r g1ifrlax
crarbrx, Bo-BTopbrx, ecJrr.r yx urr opaeronreur naur uera6onnsu 4neu, io He HaAo ocranairrr
Barbc.s u Horrbro, He upaBAa ma? Ho Jrfrure, KoHeqHo,3aMeHr,rrb o6uvrryro e,qy Ha cuerga
rIUrrleBbre AooaBKr,r.

futott (: nonurtcnime poquott yeJteaodoe e dueme.

Crpeuzrecr r cyrovnofi quQp ymenogon n 2L rparm! CKDrry cpa3y -repBbre 2-3 laeqom
oqeHb TsrKeJro. Xorx a4ecr ecTb Bbrxo,q: noroBopuTe co cueIInaJIucToM r,ulll c JrroAbMu, Ko
r,r
pKe cuaenv Ha rroAo6Hux AvreTax. PeroueHAyro noHrDKaTb KoJrurqecTBo yrneBoAoB M
sa 3 Alefl, rrpnMepHo Ha 200-300 rral B HeAenro.

Kntoq 5: mpunen*time eotcota6enroayn daetny.

Haur opranusM Bce paBHo HlDKAaercr B KaJropLrfix, floJrfrr,rrb Koropbre Mox(Ho, Ha[p
[poTevHa. JlrrIIIe ecTb npoTevHbr-I43oJr.flTbr vrrvaMvrHoKncJroTbr, T. K. oHu flBJrsroTCfl, <,6
6elraula v ycBavBarorc.s uorrTlr Ha 1 00%, aa v Karopvrit rarvr HeMHoro. TolnKo yrr(
HaAo ropa3Ao 6omrue, qeM o6H.rHo, r,rcxoIy^lag KoJr-Ba B 3-4 rpaMMa leraKr/rJrorpalvrrvr
ro Beca B AeHb, BKJrroqar 6e;rox, no.ryraeMbrft c o6n.*rori nzqeri. Coneryro nepefrrn no
c6poca reca rragaMeuvrreilllrnraranvx, n roropbrxy)Ke Bce [poctrr,rraHo,a (cuAerrr na ura;
4o 2-x ne4e;m, ne yuorpe6nrx 6oarrue nr,rxaxotagpytofrnwqu. Ho, y.rr,rrbrBar Bce )Ke vx Bti
cror,rMocrb, Ha 3aMerry npeAJrarap saivr o6br.rHbrrl nporennonrrrl xoxtefi;rr. To;rmo 4
Hero HeMHoro @pyrrbn:6anarr, 16;roro nnr,r nrry6nriry, qro6br nonlqarr neo6xo4r,rlri
]n'11 IoreTqaTKH.

I(trtot 6: rnptdro-mpcttupoarw.
PexouesJrro rpeHupoBarbcq Ha cxnraHze )Kupa yrpoM, Ho He Ha rono4urrri rKeJryAo& aBbrnrrB
HenocpeJcrBeHHo nepeA npo6exrori rrJrr,r BeJrorpeHaJKepoM aMr,rHoKr,rcJror (5-10 urr) m6o
cbrBopororrHbrit vr3orsr nporer.rHa. 9ro6u raKne gawtrvrfr rrpnHocruu4 ou{yrlr!ryrc norbsy, Ha,qo
6erarl. a He xoJr,rrb, ra rpfirtr ne4aan ra4 vto6rr vepes 10 rtrzrryryxe o6nnnarics notorrii
Corelrc;Nrpoc)Kr.rraoqlre rpeHvpoBKrz qepeqoBam. Ho neo6xo4nMo flpoKoHcynbrlpoBar]cfi y
npo(pecoroHa'roB - KaKr4e y[paKHeHr.rr Bbr[otrHrrrb r,r B KaKori [ocJreAoBareJrbHoqrt4 SaHnMarbcfi,
r4Haqe Becb rrpouecc c)Icr4raHvfl xnpa MoxeT pacTrnyrbcfi Ha,qonro.
 BeAyulr4fi cneqr anvcr KoMnaHhr BESTBODY
l-praHea CanrocnaB

I*rro.t 7: tsapduo-rnPettu?oexa ae dantctcna ,tpe66tutamo 7 f *tuuym.

D'ro neo6xognMo nnr npeAorBpaqeHrzq roBbrureHr.rq \poBHq Kopru3o-na B KpoBLr, ropMoHa,
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npegera! floron orAoxHr,rre 2-l uraur"ru H cHoBa [pncrYrariTe K KapArro-ceccnu. Ho lyrure
fiepeA sTHM TpeHr4HrOM Br]rrrr,rTb BCAA, g,'rq cTpaxoBnn. Kcrarn, oKcvA a3oTa (auaHoruc.rora L-
ApluunH AKG) raxxe flBJ'rrercr MorrIHbrM anrrrrara-6o,rnKoM, rrpeAorBpaulaer pacilary Mbrrfleq-
HOI,I TKAHfi I{ CIIOCOOCTB\TCT BOCCTAHOBJ'ICHLl IO OPTAHH3NIA NOCNE }IHTEHCV BHOfi TPCH',IPOBKI4.

)kttont E: oepedyfime mpe*u*z: dpon-celn6t, nantnu*a u m.d.

flpn nosHuxnoBeHl,ILl xiKeHrl.s B Mbnxqax Bo Bpelrr Bbrrror'rHeHr,rr )rnpartHeHr4-fl B KpoBr.r rroAHr,r-
Maerct ypoBeHb recrocrepoHa, qro cfloco6c'rn,ver nx pocry. O6parrzrecr r |PAMOTHbIM cnequ-
aJrvcTal,j H oHr4 pa3paooTaroT,4n.s Bac [epcoHaJ'rbHYro flporpaMMy.

Ittrtoo 9: ng&me daroute eodot eo apeurn ,npettxpoewtt.

.{elo n roM, rrro qelr 6o,rr,ure Bbr rrbere, relr o6rz,rnuee noreere. A npoqecc rroreHrrr cBr3aH c
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BbrAorreHneM
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firenbHo cxoAurs n 4yrl!
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q, 7 O : u c rt (Nr.6 sy fi.rn e flc up o c Jtc u z nrouqu e d o 6 a 6tstr.
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xetpocrrurarenvr r:a.po ocropo)KHo, BeAb rrHorr{e rronr 6r,rrr, onacHbr Anr caMoq)tscrB}.rt
pbrx nro [ei4, a T o r4 Bo BCe n poTr.r BorroKa 3a Fr br.

II:euma^twurtrto-.l jturtepcurbrtbteK(Mrtr*iLT€nqci>t.
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MprHbr H3 o6brqHori AnreKrr HC "l)aa)or'aro'r'"!
xoAr,rMbr c6a,raHcrrponaHHbre Holril-Iericbr. crreurra-TbHo pa3pa6oranuue Lts ntoneh,
MarouIHXC.fl CnOpTOlr.

I/, rTtttocnedoK...
O4eH6 mp.l'duo 6.y'dem ntanoto nepeorc 2 -J uedetu. Ho ecttt eudeptcune - 6 op?aHuaMe Jfltr.l,ctrtttnr-
cnnexafii.ts.*t npittpoduozo cttatzhuua xupu.,[[amttte uado 61'ddm.tutrto noddeptcueana'cfiop.u11,-
6u Bce pasHo iydbnte -t.t dema! Ilpocnto cfuapail,rrccb ctedodana .ronn 6u uefontopatu ti upuee-
denut'tr euurc'coeentoe. ,q C4ll6t fJAB4OE -uafidunte :totnueatu,o 6ce.\ otilLt.\' LtJ,uu6at,rc.rbcr,r6
uad co6ofi! Kpaconta mpe1yem nceplr6, Ho HeTbJn dottlcntunn ,.ttttodt t ace oHu 6t uu uanpacuot-
mu ltpaetutiuo trodoipain nuuieearc do6aeru, duinll, u trrpeHupolottH.l'rc npozp&M,rry 6a.v
naMozlm orcUlratuctttu xavtmuttu Bestltod.l', tat etaza-suua.r-,'natit ua Qop-yve beitbod-,t;.,ttr.
sg6rrrtrutnb Baurc aHLL+taHue Ha trc4clnbHau, Ho oqeHb qaJrcHoM c$atnnope: patHot cttop,'tut6-
Xou1,
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f,ituozottttcteHHbt.\* ttaBlLrtboHLiltKaf,-,34rtAHueantt4t.t doeep4uau.\- norivmntenett uusxtLLilr tFHCt/nu
$ua uenauectnaeHHbrti no6ap. O6arcatneno He 6 cuttctx ccutocntofl,nentuo pasodparnuca 6 oepaM-
f uau x.anuuecnee ttped.nazab,vux ttpodl,t;ntoe.!3n zapaHilruu troti-l'ntlr uciaoqutnenuHo rlaltecrn-
aeHHozo tt spQerntueuozo crrcpntu+Hozo ,uurnHufl Hacntottuque tutu4e6ue do6aemt 3auptupHbt
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Beslbod-l' tl'tu ,MpnHepoe. E1'dmte ttpe)eTbHo 6HrntatrterbHu, ue ttoseonntitne ce6a o6.+rau.t'nta u
depeat iue ceoe sbopodae !

ilxott.l'otwretrwnlb,.rtrto 6ce HatillcaHHoe e entoti c,ltatrrbe otrtHoculrtcn He tlta|bNo t; ctLztuott

Ho u h'. Hdtutlrt ,tpeNpdcHbrrt Da uanr. ITauuttnte, qno eu6oP doriteor d-n
lnarcettueu \enoqe4ectttql,
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l*ty,ttc,tttu
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NauttclHun Bestbocl-l'
Das\'.4tHq,;olwtaHun t,doeo.,ttcnieue.nt
na"nroJtcent 6cLM s sbt6ope!

Ten.: +7 (495) 739-1 5-45, +7 (495) 765-59-96

1oo.,.rapaHry,",."..::l':lf ff ::,..*,?fl *:*?Slo,ooronorpa'Mb,

6oree nolpo6xat nx$opmaqrf, o npo4yKrax $ ilara3rHax KounaHrrt bestbody - aa caire nnr no rere$oHan.
or3brBbl o npenaparax x KoHcynbraqrlr cneqrarrcroa - xa $opyue www,beslbody.ru
agpec Mara3rirHa: KaurpcKoe uocce, A.11, Kopn. 1 (rpe6ynrce npolaBqbl KoHcyrbraHTbt)
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20 MUSCLE & FTTNESS ,us3, 2o,o7

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:
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HOrUq
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C.{ HT afi, rrro Horau
r pbrLrrxa!
AYHA EbET TPEBOI'V:
rrorta 6onrnre He tBntror-
c r nocrorrHHbr,rn pA6oqraM
rI HCTPyMeHTOM qeAOBe-
rlr ! Mu 6onnure cw5ttM,
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- -.t-l'lllttnaerctl cAo>I(HAt I(o-

..\ I IOfOqZCACHHbIX HO>I(HbIX
,. rlL'T .,VlbILtIeqFIatI TI(aHE,, 3a-
.,..lrrnnlapbr. IA ryr yir(, no-
ilr' nOMOryT HI4KaI(r4e TtI- (lHUBblEl HOI-IA
-t'Jbr! Oco6eHHo ecnrl BaM Orgurx *
...'I.IIIHA B TOM, TITO BbI NPZ-
,' .\rL'PTBbI)o> .nnnrurqax! Hy
" 45
4 1n + 10 [c BecoM rena] 1 1 Mrthi
.' ()iltl,l
BaM Hy)KHO He
LW>>, nQeHr "

50 1CI + 10 [c BecCIM rena] 4 ''i rui Lll-{ .

i.oR B AeHb [OcBtrrgaTb ne-
Hegenn 2 "/" or PM floeropbt * Cerur Orgurx * *
. :..,t ^rt I

' iilrrAHI4KOBaTb: BpeMeHI/l Vr

'.rill'aer! IQrc >rce 6urr? Mu .Qeu n "1 '!t:.

r* r' iil '1
| | 1 rwrtH.
- . rri'lcrvL v HaqnHaeM ny6nz- 1MHH.
'': r LrACTr4 peBOArOryVtO]HttOtt Hegenn 3 %o or PM floeropbt * Cerur Orgurx * *
,,,tr cl.lcreMbl, I(oropat npz-
-',rrrlRaeMocrr4 npeobpa3wtb 445 .!
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50 li l ,.'.., FeCgMt rena) 4 1 MnH.

. :'c nvfarbcrr ! Haua cllcreMa He,qenn 4 %o or PM l-loeropul * Cerul OrAulx* *
., ii L',\brx frpr4c e$auvii, cyTr(I4
..t'lll lllr\bHO !'AfI BaC MbI IIpLI-
l,r lrxri\p>, r(oropatr Ha3brBa-
,,,
nQeHu 4 45 1O ':F 10 [c BecoM Tenal 1 1 MHH.
:r)rlccArr. Cuaqana Bbr Aelae- 50 10 + 10 [c BecoM rena] 5 1 MyIH.
:)r co rrlTaHroil, a noroM - 55 10 + 10 [c BecoM rena] 1 1 Mr4H.
ry|AbrXll! - npzceAaere c 50 10 + 10 [c BecoM rena] 1 1 MnH.
Br-'CO.Vr. TarcOrz npl4eM no3- "/o Ot PM = B FlPoLleHTax oT Ba[Uero pa3oBoro MaHcr,rMyMa B npuceAe.
*c gecoM Tena
. r' t-l[i1rgs r-peHzHra Ao He-
* * orgurxarlre Melr{Ay ceraMn 1 MnHyry
..'L', tlTO T?eHZpOBaTb Hoftl
i,.iJbr B HeAenro.
': ilCAC,\I,1 nporpaMMbr (Qasa
i rr r r l.\r Hof aM roHo[Iecr(yrc >> Merog: B xa>rc4oM z3 ceroB Bbr AeAa- Mar(cI4MyMa (PM).
or Barrero pa3oBoro
. :'. II])OnI,lTaIOT I(POBbIO, H2- ere L0 npzcegarlr"fi), co ruraHrol)t, Hy a no- Tpeuzpyzre Horr4 ABa>KAbI B HeAer\Io,
.: i'r 11)oRaHHoe cHaG>rceuze TOM HeMeMeHHO npzceAaere C BeCOM Te- ocTaB^tfl Ha oTAbIX Me)I(Ay <(HO)I(HbIM71>>
i ReuJecTBaMI4 Vr MaI(CI4-
.:: na. Me>rcA! rar<zMr4 I(oM6v-ceraMl4 orAbl- rpeHr4poBr(aMr4 He MeHee 48 qacoB.
. .:ullr Bon oltHa Ho>KHbIX xarTre He Aolbure 1 MZHyrbr. To.IFIo orMe- B cneAyrorreM HoMepe BbI HatT4ere
panre rpeHr4poBoqHbre Beca B npolJeHTax rrpoAoDr(eHze nporPaMMbr.

, '/ 1<: r;-l 3

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MUSCLE & FTTNESS 23
-!-LJJJ t4):-
--",-V

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E TOK B N'rTOG!
llsmene Hu rexx'rxrr yilpaxneH rf, o6opa.rnBarorcf,
MHOTOKpaTHbTM nOBbrrUeH}|eM ero oQQer(T]rBHoGTr
A3f hEAHlrlf, CnnHH (wnw rr4rep3xcreH:ir rr r ) npLl BbrnoAHeHW ecrecrBeHHbrx gstorcenwii.. HanpzMep, Ha-
oJHO r.13 ylpa>I(HeHl4it 6trX ltblluIl IIt)-
A\n{tUI4X ri.\oHoB 3a VnaBurerT Ha nol rrapzr(onorZ pyrrcorZ. O6nr.rHo pa:;-
,rcr{rrrlbr, trro5vtry w 6wlerrcoB 6e4ep. Ouo .'}ec'riln- rrr6antarr Aelaror c 6nnHoM or rrrra:nrvt B pyKax. O4uarco eC,\,
.\rcr Bce 3Tr4 MbnxrJbr pa6orarr o4uori c.\ll)ricrr- c.\,reHr4Tb rrpr4Bbr.rHnrrT cHaprA Ha Tpoc 6irora, Bbr noAWr4Te Hc
rroir rioMaHAot)t, conceM TaI(, I(aI( 3To npov1gl1)Jnr o)r( r,lAaHHoe npezMyrrJecTBo.
O
t-l
qencbr 6egep. MeRneHHo :
BepHnTecb B l4cxoAHoe '.
nono*(eHue.

-IPVII\AEqAHIAF, a
cna6bre Mbu.ur-lbr pyH. He
AonycHarzre BHnloqeHne
pyH B ABn*(eHne. Tnra
Tpoca AonlHHa ocyu{ecTB-
nFTbcf l43onnpoBaHHbrM
ycunneM Mbrlul-l noFcHl4-
r-lbr, flrognLl r,r 6uqencoB
6egep.
)-, v
b. (

CTAPT
Hyro cHaMb}o AnF pa3ry|-
6aauh cn!,tHbt nepeA
H14}HH14M 6nOXOnn Ha pac-
cToFH1414 OKOnO MeTpa.
nMerlu{ylocn pyHoFTb. B
npoLlecce BbrnonHeHnF
ynpalxHeHhF Bbr 6ygere
Aep}}(aTbcF TonbHo 3a
xapa6nx rpoca.
TaHOBr4Te OnOpHylO nO-
AyruHy Ha HylHHyrc Bbrco-
Ty. Ee BepxHnfi Hpaf
AOnlHeH npuxoAvrrbcF
ToqHo Ha nnHurto BauJerZ
TAN|/!/4.
24 MUSCLE & FTTNESS ,.,e3,
J
J
?
\ rpy3Hy Ha pa3Hbre 06rT^^
cHaMbe. crynnm 3aBeAn-
Te noA Hl4*(Hl4e ynopbr.
yAeplHnBaF cnnHy npF-
MOlz, U nOnpOCUTe napr-
Hepa noAaTb BaM oHo-
HeqHocTb Tpoca c Hapa-
6nnonn.
6ran o6ounnu HncrnMvr
pacnprMure pyxr4. flpo-
qyBcrByfrre pacrnlxeHne,
BO3Hl4HUJee B Mbtllllax
cnnHbt 14 Hor.
CXEMA
cnnHy npFMbrMl4, pa3o-
2o()7
'F..1
rHhTe cnnHy 3a cqeT cor-
nacoBdxxoro ycvtnu+
Mbtluq noFcHl4l-lbr, f ro-
Ar4r-t 14 6rnqencoB 6egep.
Baur Hopnyc npnMeT no-
3141-11410 (B nUHnrOD C HO-
raMn, corHnTe HoneHu
npogon*{nre pasru6aHne
Hopnyca n3onnpoBaHHbrM
t yctfnneM HroAuq u 6n-
LlencoB 6egep. Ocrano-
Burecb, HorAa Hopnyc 6y-
AeT CTporo nepneHAnHy-
nfpeH nony.
nnTyAbr AononHnTenbHo
cTaTnqecHu coHpaThTe
FroAnqHbre Mbrlur-lbr u 6u-
cTynHefi, Bbr MeHFeTe Ha- '
lcrrr- ;
I
rn 6uqencoB 6egep. flo- r
snl|lnfl (HocH]4 BpO3bD Ae-
naeT aHLleHT Ha AByrna-
Bylo Mbr.uqy 6egpa
[eFreulHnfi o6nacrb 3aA-
HelZ noBepxHocrl4 6e,qep).
l-losnqnn (Hocxr4 BHyrpb))
Eonuure Harpylxaer nony-
cyxolHmnbHy}o u nonyMeM-
6panxyro Mbtruqbt [exyr- O
^
peHHFr o6nacru sagnerl
noBepxHocrll 6egep).
ure nnHnv, Hor npm Bbt-
non HeHuu TpaAnLll4oHHbrx
vl paena6anwfi yrpolxaer F
rpaennofr noncHr,rqbr. Hor-
Aa Hopnyc n Horu safr- ?
MyT no3nllnto (B nnHLllo)),
ocTaHoBytTecb, corHuTe
HOneHU U TOnbHO nOTOM
npoAonH{arTe orBeAeHl4e
Hopnyca Ha3aA.
Aeplxarbcn 3a xapa6ux
Tpoca, npr,il-lenr4Te H Tpo-
cy D-pyHonrb.
'Iig'iilEElitiiggiEE€$nuiiiFii FEEiifi.ii*-Ei ;rig
T,l-J
ft* r''l
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t *t /

l4nrepHer-Mara3hH no ecefi Poccuu

noflbElulbl rirfl rs

3OillUlAHA
mrItE"
ICtrFr

Oro ea6uroe yngatrnen ue

orrrnqaercfi rpaf,He Bbrcorofi
oOOercrnBHocrbro
GTAPT I ::":;T::1"":ff T.:.iTIl;:H :;1,
xBaroM (na4onflMr BilepeA). I(orreH% qyrb corHl,lTe, Hllnl);rr:
rpecc. Cuzny Aep>r(r4Te npa,rnorT.

oAHoBpeMeHHbrrZ no4rer,rr o6ezx raHTener,i KBepxv.

vlr,Me:nvrB xBar Ha rrprMorT (na4oHrrMr4 or ce6a ) .

r{cxoAHoe no^o>KeHr4e.

corHyrbrMr . Cuona pa3BepHr4Te Kzcrr,r AaAoHr.\rn Rrrrl)c-\ ::

[pzroroBbrecb BbrrroAHZTb HoBnrrT nosrop.

n P uIUI EqAH Uf, | ;,:,.,:ll:

otJon.\ul l)\,'tr.i.'.'.rr.
BbI y>Ke He cMo>I(ere BbIuoAHtrrb ABvL>I(eHI,te
c4enatZre geckolbl(o AofIoAHI4TeAbHur)r nonropoR riil)rr-\rril l)',';..qri1
rooqepeAHo.

AaHHOe ynpDI(HeHZe' CHaqaAa yl(penZTe tlx noJ'hc.\1.1.\ll l rrr

ruTaHroz nparubrM 14 o6parnbrM xBaroM.

<<3epI(aAbHoMlD> Bapl4aHry. HauHI/Te ynpairiHeHl lc III'r;1.11r,r.\.', \r' l-r't).\r.

rroroM B BepxHeu roqt<e aMnAI4TyAnr noMeHtirre ert-r 11;1 1r1ip;rlr{r,rir rr

BepHZTecb B I,rcxoA,Hoe nono)I(eHl4e. Ha Ita>ttAoir rlr.'rn ll'rr.r1i1..i'

4enarZre paBHoe qrlcno ceroB o6onx BapuaHToR Vnplr;rir{crrr lir.

B Tptaceru. I-lepBoe ynpa)r(HeHr4e - noAbclrhr LUT-:Irrrrl u'r't),(r.

noroM rloAbeMu 3orrMaHa t,t HaI(oHeU [oA'r)c.\rr,r rrr-r'rlrrru
o6parubrM xBaroM.

Hefrporl3Bo^bHo pa3BecTvr Lor<Tr . 3ro cHrlirilrcr- .rrfrl>c'ri1'r lRr{or-r-r,

yrpa>I(HeHvLfl. !,ep>rcure AoI(TZ I(aI( Mo).riHo t-i.rrr;rie ri riol)rrYc\'.

lU|ETOII]il(A
Horga: B HoHLle HoMnneHca, nocxonbHy AaHHoe
ABr4)HeHne neperpylxaer MbrLUr-lbr npeAnneqnrZ.
Vcranocrb npeAnne.{yrtr Mo}Her noH tA3vtr6 pe3ynb-
TarnBHocrb 6asoeurx ynpalxHeauh Ha 6mqenc.
Hax: AanHoe ynpalxHeHhe BbrnonHnlor BMecre
c Apyrnn/[n ABnlHeHunMh, paccqtATaHHbrM!4 Ha
yBenuqeHue nnorHocru vt Bbrcorbr 6mr-1enca.
Gxonuxo: Cgenafire 3-4 cera no 8'-12 noBTope-
nuh. Merxgy ceraMu orlqbrxarlre 1-2 MhHyrbr.

26 MUS.LE & FTTNESS .re', 2oo7

tr

ft'-./'//'
,qF r:)
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:'/ /

,Qannoe ynpalxHeHme
r,nso6pereHo
nsBecrHbrM cnnaqoM
l-eoprou 3orrnnaHoM
e 8O-e rogbt XIX
BeHa. Ono cpa3y lxe
3aBOeBano npusHaHme
aTnerngecHoro M!,lpa,
nocHonbHy
e$$exrmBHo
pa3BnBano
yHmBepcanbHylo cmny
pyK. Cexper
ynpaH{HeHnF HpoeTcF
B TOM, r{TO OHO
oAmHaKoBo Mou-lHo
HarpylHaer Bce
Tpvr MbrLur-lbl, t
yqacTByoque
e cru6aHnn noHTFr.
PAEOTA Mbltuq U CyCTABOB
- -:'5eMbt 3orrnnaHa Harpy*(aeT Bce Tp!,r MblllJl-lbl, yqacTBypqrle
B.{acrHocrur,
npoxoAFulylo noA
6nqencoM nneqeBylo
: I -,.63HVM nOHTeBOTO CyCTaBa. Mbrruqy. Ona na
v =x LU qbl PACNONO}HEH14E ovHHr414f, paBHbrx c 6raqencoM
llepegHrf, noBepxHocrb Crn6aHne noHTf,, crn6aer noHorb
I .Q'eYrnaBaF
pyHl4 Bbrure noHTf noBopoT HvlcTl,l u noBbtujeHue ee
Crn6aHue noHTfl B cmnbr yBenuqnBaeT
lne.{eBaF llepe4Hnn noBepxHocrb pyxvl
Bbtute noHTF, floA OllqencoM HaqanbHor cTaA!,ll,l MOr.rlHocTb
Crn6aHr,re noHTF, accvtc- crm6arcu{mx ycnnutrr
lneqenyqeBatt Bneurxnn BepxHrf,
TrrpyeT noBopory H14crl4 pyH eABa nu
noBepxHocTb npeAnneqbF
He BABOe.

MUSCLE & FTTNESS 27

r}qilTE COqETAHTIE
l t$ic tI h{,4"[ bH hl w
Arttge l(rush aro Hoseriuufr rlz.rr 1o6arl<u -
roropufi )morpe6nstor repeA
HarrHToK,
TpeHnponroli. Bo4vt6lan4epbr crpennflTc.f,
fIoJTyrrHTb SHeprHro, yBenr4qvtTb Mblrrrrlbr,
cla"lry v
KoHrIeHTparIHro. Arnge Krush KoMrra-
HW BioRythm coeAr,rHvrrrB ce6e cyrqecrByro-
tttFo Qopnryrryt H HoBefitnne TexHonor'qec-
Kr{e Aocrn)KeHvrfl, B o6nacru cuoprnBHbrx
Ao6ar,ox. I4ssecrHo, trTo L-Arginine crpr
pyer nupa6orrry AsorHorl Kuclornr (AK).
AsorHas Kzcrora B cBoro oqepeAb yBenla.rl':'-
Baer KpoBoror, o6reM Mbrrrrq, cnry H BbrHoc-
/ruBocru. Ho He raK rrrnpoKo H3BecrHo, r{To
MoneKvnbr AK ocrarorc.s aKTHBHbTMH B
re.reHrre 1 -6 cer(FHA. !;a, HMeHHo, cerq/FrA.
Kax ro/rbKo L-Arginine BrrvrTarrcfl.,
yBenr,rqeHvrfl, Aocrnrnyrufi c rroMorrluo AK,
cwnlna.fl cb, rrponaA aer. Mycrcylrr yMeHbrrra-
rorc.fl s o6telne, a cvna oq/cKaerc.fl Ao o6m.r-
Hbrx rroKa3areteit. Ho rronerlurrre MeroAbr
o6pa6orKr{ KoMrroHeHToB, BXoAruInx
cocraB Arnge krush rrosBo/rflror cnpaBvrrbcfl, c
ecTecTBeHHbrMr,r orpaHprqeHl{IfliMld IIo BpeMe-
}IVr Ar{tprBHocTH, KOTOpbre ecTb y Bcex ocTaJrb-
HbIX AHAJIOTHIIHbIX HAIIHTKOB.
5 t ot&ngatne,netir ttailJertuautux atGrrtua-
tto crrr6 tGLmttott ett rro e/lrnge l(rush
Alkolyzed Nitro l(rush yBennqwBaer
Bperrf, npncyrcrBvrs. asotHorl Kr{cJrorbr
cr{ eT rr ocTefreHHoro [ocTo.fl HHoro fr ocT\Tr,rI e -
Hvrfl, Ko MrureKc a L-Arginine H a BceM rrp orffiKe -
lrvrvr A e fi cr n krfl, rrarrvrT r:a. E ol r ur r,r H c r B o r4 3
e,
PE 3]:[ bT{r
npeJCTaBJeHHbrx Ha pbrHKe ra6neror
asorrroli Knc/rorbr coAep)Kar KoMrroHeHT
&'rrrreJbHoro rrornoqerlvrfl, o6ecueqraBalo-
u-1lui nocroflHHoe yBenuqeHr{e o6ret6*
)rbrrurl. Xoporuo, .rTo AaHHbre rperap"#-
Bbrr\-cxalorcff
' B ra6nso.+roli Qopue, %
KaN cpoprrya NwrrenbHoro geficrnr,rff ,, #
\xACrr'.1 HA Br.+'c. Dro 6nuro Ao Tex trop, florq\
He rro.flBrr:rcfl, Arnge Krush. E4raHctneHHrrfr t.,
rrHHogaqrroHHrrft HarrHToK Ha ocrrOn€t I
3 a n ATe r ro B a H Horo coeALrH ertvrs, L-Arginkre,
r
Aocrl,rrrb.
no3Bo.-r,qrculrrri .l
Asontnan ltucttot t&
nenpepbtarto 6 tne4ettue E qocoe.
B coc'r'AB Alkalrzed Nitro Krush
\-cne o 3apeKoMeHAoBaBruvtfi ce6s,
rrr r r
.rlr.{ecKru r Ko}rrroHeHT Kre-Alkalyn. Mrti
r ro'5 I r .\ r rr per r Inaqec rBa Kpearr{Ha. tCar 6i
HII r)bI-lO. oO,'IbIIIne IIOpIIPIIM
Bo3rrrrKHotseHrre no6o.rHrrx
roBoprrr He B ero rronb3y. IIa6o
IICNbII'ITHI Ifl 3ATIATCHTOBAHHOTO KfC.
Joxa:t1l-rrr. r{To oH B 10 pas 6onee 6uono
qecKrr '.lh-r-rrBeH. qeM uofry/rflpHafl MoHon
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r.rJr4pr4He nneq. flonpocmre naprHepa
noMor{b BaM cHffTb ruraHry c ynopoB.
MegneHHo BbrlxMvtre uJTaHry Ha
npnMbre pyxr4. l-lonaqany genatlre
ynpalxHeHme B rpeHalxepe Cnnura.

YNPA}+{HEHHH CETbI noBToPbl

:r JSCLE & FTTNESS 45

 l-t{ il,t\ i"i i"iu;"i{iY
OEPATHbIM XBATOM
Bosunnnrecb 3a rpn+ uJTaHrm
o6parxbrM xBaroM Ha [rJr4pr4He nneq
PacnpnMurecb co lrlTaHrofi
Ha npFMbrx pyHax. Grynnn npor{Ho
paccTaBbTe Ha lrlmpnHy nneq.
Honexu qyrb corHnre. 3arenn
npmMnTe nono*(eHme HaHnoHa
BnepeA noA yrnoM 45 rpaAycoB.
He nnexnn nonolHeHnn Tena
MeAneHHO TFHure rpvr+ ruraHrm
H noFcy l43OnUpOBaHHbrM
ycmn ueM uJr4poqafi u.rnx.
l-lpm sroM crapamrecb orBecrn
noHTl4 3a CnnHy HaH MOIHHO
AanbuJe. B eepxHefi roqHe
aMnnnrvAur cAenamre HoporHyK)
nay3y 14 TonbHo noToM
Bo3Bpaqarre ruraHry
B I4CXOAHOe nonolHeHne.

F
H
.
t
q
rJ
EHPXHfifi TfiTA
OEPATHbIM XBATOM
T.:trlt It IIt).ttrY IIl)il.\tt)t\\ xBllrotl o'f- Bossnnnrecb 3a AnnHHyK)
,\l ltIIlOC ]rl Il)lt;lit ICI I I lt-', OAIIlllio OHll OCT?lR,\tl- npFMyE pyHoFrb BepxHero 6noxa
cT rril:l LUilPr)rrlt ir rr rr l\ ItcAoPa:lRI lTI)Ill. Me-
o6parnbrM xBaroM Ha turfpnHe nneq
Onycrrarecb Ha cugeHbe 6noxa
iliA\I Tc,\r, Iillri l)lt I fllncl)TPO(bllPoRrlHlIblit
n 3aBeAuTe HoneHu noA BanuHyr-
HII:t LtII ll)orrllirurr t\ .]t'lAllcl- c|IilHe [oncTllI]e
ynopbr. cnnxy AeplKmre
I tcnO,\nHctit tit Bt r.r,, LI-r'c-ltrtrt .)T-o |IoHJtTb, AO-
noAqepHHyro npFMo]I. MeMeHHo
crllrorrrro rroc.\t(-r't-l)c't'rr r{it rforo /,o1lUaHa noArFHnre pyHoFrb H rpyAur.
.flrcrt, riOTO|)r,ril nr-rc-ltiujt' rre nPrl:lHaRil,\ R B nnrxHerZ roqHe aMnnnrylqbl
AllHHr)il ]'rfc Jl)\'fofo xRlrrll, riPOMe slillar- cAenarre HoporHyp nay3y
Hofo. Bcc nrrtLUccriit:iitItIIOc R PaRHot:l ,vlel)e n MeAneHHo BepHuTe pyHoFTb
orrrocilTctl ri Bcl).\rreir r"rrre Hll 6,\orie. B I4CXOAHOe nonolHeHne.

YNPA}HHEHI4R CETbI noBToPbt

:, ,,,- , r __, ., t' ' ,

M
t
MUSCLE & FITNESS ll|93, 2OO7
 n
p uraxrut
JLlpnHe nneq.
rrofr
lHH npoqHo
nneq.
3arenn
aHnoHa
rPaAyGoB.
Tena
p utraxrut
rlM
t.

OTBECTUI
ro}}{HO
lqHe
HoporHyK)
I

te.

i'oM
ln14HHyK)
pxHero 6noxa
ta ujupl/lHe nneq-
lHbe 6noxa
noA BanuHn-
(HTE
llr. MegneHHo
K rpyA]4.
rnnuryAbl
) nay3y
re pyHoFTb
3H ne.

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l'lpnqenmre H oHoHeqHocrvl
BepxHero 6noHa HoporHyp npnMylo
pyHoFrb. Bcranure nepeg 6noxottn
14Bo3bMhrecb 3a pyHoFTb o6parHblr,'
{
,f{

xBaToM Ha umpilHe
nneq. l-lornnmre
pyHoFrb HH143y
t4 3asmxcrapyrlre
ee Ha ypoBHe
rpyArl. Honenm
qyTb corHnTe.
floxrn npnlxMnre
x 6oxann.
VgeprxnBan noHrtl
HenoABl4lHHblMvl,
MeAneHHO
pacnpHMnre pyHl,1.
B nnxHefi ToqHe cgenafire HoporHYK
nay3y 14 MeAneHHO BepHnre pyHoflrb
B I4CXOAHOe nonolHeHme.

''.",,,,.,, ij ;' ;ri 1r-'o.ii, "i .,,'io:. *,.1 I i-'. ." ;i',_",'".,' r.",

OEPATHbIM XBATOM
flaxnoe ynpalxHeHme HBnRercF
BapmaHToM TpaAnquoHHoro lHnMa
HH143y, HOTOpbllz BblnonHFercFcroF
flogogBt4Hbre H HhlHHeMy 6noxy
cHaMbp. flpnnnnre nonolHeHme
nelHa Ha cHaMbe u nonpocl4Te
naprHepa noAarb BaM pyHoFrb.
Bosurumrecb 3a pyxof,Tu o6parHbtM
xBaroM Ha tllnpnHe nneq.
Gornyrbre noHTn onycrure
n npnlHMure x 6oxann. Pyxonru
yAeplHneatlre Ha ypoBHe rpyAt4.
MegneHHo pacnpnMnre
pyHr4 Bgonb rena. Cgenatlre
HoporHyp nay3y 14 BepHnre
pyHoFTb B I4GXOAHOe nonolHeHne.
 t t
-J- nnAEP n POyI3BOACTBA CnOPTN BH blx TPEHA)IGPOB -
3 eTe
J SIP|I7{F! I nPoPor( B GB'EM orEqEcrBE

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if,HeqHocTl4
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f Ntt
repeA 6noxolt
,,HoFtrb o6parnutu .V :t*
Ot\
tr4
3aroM Ha tllupnHe \' \J-

r
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-neLr. l-lornnnre '

5 \-- '
f,'/HOFlTb HH143y "\*'
a
,' saSmxcutPYtlre
-:orrnreKc Ann o6opygoBaHilff KoMMepqecKilx 3aroB Manora nfiorqaAr, SNrHec xny6oe, caroHoB Kpacorbr.
3e Ha ypoBHe
- pyAtn . Honenm
iyrb corHnTe. --
flo xru npnlHMnre
{ 6oxau.
VgeplHnBaH noxrY
o
'i en

'.1eAr|eHHO
oABt4lKHblM14,
-
d
s3
: a cnpFMure pyHl4,
r.qen a tare HopoTHyF: Anfl AoMa, oShca, AaL{H . (22 rpeHaxepa)
. BepHmre pyHoFrb
-.3 H 14€.

t
,r., 3ti:
--
ATOM
,iCHNC FBNFETCF a )

*LIOHHOrO lHnMa :-- ) \::

| ll Ofl HR€TCF CTOF / -r- a
,'
'=
,'>f(HeMy 6noxy - :-:.r3pOB KOMMepqeCKOrO hCnOIb3OBaHHfl. (Ber uxo6puraxr,rn).
Mn
: n onolHeHne ?
,' nonpocnTg
J ^t
----
nt

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3aM pyHoFTb.
{oFTb o6parnulvt rY a\

&$\
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I 'r y cTnTe
\
*.4 M . Pyxonru
.3oBHe rpyAvl. 't- Utf---.,
- l'.1!4Tg

Cqenattre
-.r'-=,r eJ.;fir:i- t€ :. I v r;1, CTOtlbl MaCCaXHble, CT0nbl Mff apMpeCIhHfa.
,'sepHuTe
- I3 nonolHeHue.
-*\
llerporaaogcxar .q.8., N. <Peqrofi Boxrar>. Ter: (495) 969-27-87,457-94-09,455-00-06
sport@orc.ru www.v-sport.ru
u. <<Coxoauuurn>, Coronuxuqecrar nrou{aAb g. 9, xopn. 1. Ter: (495) 269-73-32,651-09-16
nPEACTABI|TE tbCTBA
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peBaror, rrro Aor(orb crra6aror ABe MbrLU-
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HA:lbrBAercrr nneqeBorZ. Ona nponerac'
noA [ir,rr;encoM 14 He Br,rAHa rAa3V. 9ro r

CTrtAo rtpr,lqr4Hott ga6rv)r(AeHl4a. Ye.nn nr,r -

LUe CV.^vIMapHat CLlna O60nx Mb[rlq, Te.'
Bbrlrf e BALU pa6ourala Bec B ilo!,berMaX lr.
6r,rqenc. O4Haxo rpaAr4qr4oHHbre ro!,bc
Mbr crot v cr,rAt o61-larunt,,ur xBaroM Hll
fpv)r(arcT fr^elreBvro Mb[xrJV Ar4rub rioe
BeHHO, a nOTOMV, nPaI(TI4qeCIiLl, He Clill
:]bIBAIOTC' HA CC CIZIA€. BA>XUO I,1 TOr TI]',

nneqeBar MbnxrJa HapaBHe c Gr,ugenco'

3aAaer o6ne,u Barxllx pyri. 9e^nur oHa 60,rr
u€, TeM ToAUJe pyr(r4. B4o6anor(, rrpr4 lRt
nI,rqeHI4I4 cBoero o6ne,rna nneqeBAt Mbnr.
u,a BbrT?;\Ifl4BaeT 6r,rqenc I(Bepxv, !,eAll
efo Bbr[re. Pacr<aqarn nAeLIeBVro Mb,I[ur r

iMO)I(HO TOAbI{O rIO!,'berMAMI4 Ha 6Zqer:.

nprrMbrM xBaToM.

nofqbEMbl
NPflMbIM XBATOM
Bcraxure npnMo, paccraBbre
crynHn Ha uJnpnHy nneq
14 rryTb corHnTe HoneHu.
Bogun rurecb sa rpn+
lUTaHrU npFMbtM XBaTOM
n pacnpHMnre pyH14, onycrl4B
uJraHry x 6egpaM.
VgeprxnBan cnnHy
uAeanbHo npf,Mor,
MeAneHHO nOAHl4MnTe
uJTaHry H nneqaM. B eepxHel4
roqHe aMnnuTyAbt cAenarre
HoporHyp nay3y. MegneHHo
BepHnTe uJTaHry B ncxoAHoe
nonoH{eHne.

no[bEMbl HA nnnnTPE
NPflMbIM XBATOM
;*;, noAbeMbt Ha nK)nnrpe [cxannue
Cxorra) o6parHbtM xBaroM - oAHo
n3 nyquJyrx l43onnpoBaHHbtx
ynpalHHeHnn AnF 6uqenca. 14 ono
TOH{e OCTaBnFeT nneqeByp MbilJqy
6es pa6orut. tlro6ur ynpa*{HeHne
(BHnK)qunoD nneqeByp MbilJLly,
BOsbMl4TeCb 3a rpn+ He O6parHbtM,
a npFMbrM xBaToM. MegneHHo
noAHl4M nre rpu+ HBepxy,
cAenarre HoporHyp nay3y
n TaH )He MeAneHHO OnyCTnTe.

50 MUSCLE & FTTNESS Ns3, ,,ooT

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 mSrrnecffrlrf,
MATMUH XOPOITI]4X TPEHAXEPOB

Crnosou KoMnneKc VECTRA VX48

lerupexcropoHHnt,t cilrogora K0MnneKc c onquett "X[4M H0faM]4", YHnral
3anaTeHT0BaHHaR cncTeMa Parallerogram Direct-Drive Press Arm ilcKnK
ilcnonffioBaHile Tpoca B0 BpeMn nepeAal{il Harpy3Kr4 il AaeT oulyqeHile pa6o
peanbHbrM BecoM, 3aulrulen 6onee qeu 17 nareHraur,

TOM
so, paccTaBbTe
tpHHy nneq
{yrTe HoneHn.
)b 3a rpns
)RMbIM XBATOM I r.ru€ H{14M nE}+tA }HYIM TAHTE NHA
ne)+{a
tHre pyHt4, OnycTl4B ... OEPATHbIM XBATOM OEPATHbIM XBATOM
6egpau. flprnnnrare nono*(eHne nelxa Ha :i;ffi flpnnanre nonolxeHne nelxa Ha
A CnuHy ropvrgoHTanbHofr cxaMbe. Paccraebre ropyr3oHTanbHorl cxaMbe. fl onpocytre
npFMOR,
H[4CT14 lrJvrpOHO vt BOSbMnTeCb 3a napTHepa noAaTb BaM raHTenn
noAH14MnTe
rpn$ o6parxbrM xBaroM. C nonaorqbr) n Aeplxnre nx xefrTpaflbHo no 6oxann
nneqaM. B eepxHeH naprHepa cHnMure rpn$ c ynopoB. TynoBnu{a. PaseepHnre raHTenu
InHryAbl cneflafrre l-logrepHHyro MeAneHHo 14 x ce6e, vrobur noMeHflTb xBar
nay3y. MegneHHo noAHoHTponbHo onycTnTe uTaHry xa o6parnurrZ. GunuHo BgoxHnre
Ha HnlxHrln o6nacrb rpy4Hbrx. Ees yr Mor.r.lHo BbrlHMuTe raHTenn HBepxy.
JraHry B ncxoAHoe
e.
ocTaHoBHvr BbrlHMl4Te uJTaHry HBep)ry B aepxxefr ToqHe aMnnnryAbl
Ha npf,Mbre pyHlr. floxrn ocraBbre He pacnpf,Mnnfrre noHTvr nonHocrbp.
qyrb corHyrbrMr4. flouxnre, CgenafrTe Hoporxyp nay3y, 3areM
.. ilfonmTPE
\TOM crpaxynulnfr naprHep AonlHeH MeAneHHO OnyCTnTe raHTenn
BCe BpeMF OCTaBaTbCf, HaqeHy. B vrcxoAHoe nonoH(eHne.
n lonmrpe lcxanaue
,tM XBaToM - OAHO
{ poBaHHblx
r 6r,tqenca. 14 ono
nneqeByp Mbllxqy
16ur ynpa*{HeHne
V|IPry|{HEH}If, GETbI noBTopbl
rqeBylo MblluLly,
'pHS xe o6parHblM,
)M. MegneHHo
) KBepxy,
frylo nay3y
HHO OnycTnTe.

MUSCLE & FTTNESS 5l

BtAIlt='FlHa
naccanb
flPOtDECGI4fl: Monenb
AATA POIHAEH1'|fl: 21
cenrn6Pn
MEGTO POIHAEH1'|f,: Texac' CltlA
MECTO lHl4TEnbGTBA: Hann$oPxnn
POGT: 165 cnr
BEG: 62 xr

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b AyrxHbIX xvAbllur'li foH'T c noAr,lvrtoR.
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l: Texac, ClllA CnnnHo vlcf,yyarb - 3To erqe He 3HArrr,rr
BA: Hann$opHnn 6rrrr r<pacr,mofi.. Xpr<e roro, 3To Bpe4,Ho!
)l(ecrxr.re Al,lerbr Hapvuaror ropMoHalb-
HblC IJI,lltr\bI )lteHUJI,lHbI, LIaCTO UeOoparrZ-
,vro. I(ro [ry;er po)riarb rocvAapcrBv Bor4-
HoR r,r tir,r:rue'c,vrenos ? A Bor y Bt.r,,lr,rsr,t
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r(opoleBbr r(pacorbr. I( no6e4e, r(ar( oHa
cqr4TaeT,eenpl/lBenavMepeHHocTbBo
BceM, B LracrHocrr4, B eAe v c[opre. Aa,
oHa 3aHr4Maercr a:po6raxor7, Ho ronbl(o
rpvL pa3a B HeAeArc. Aa, oHa <(r{aqaer }r(e-
Ae3o)>, HO He qauJe ABVX pa3 B 10 aueri. /,a,
oHa cwr4T Ha Al,lere, Ho ABair(Abr B MectrrJ
rro3Bolter ce6e riaprorxxy rlpra t4 Mopo-
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HoBoIT MoAbr Ha )rieHcrBeHHocrF,. Anne-
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saSny>rcAenr fi rlporxr\oro. B tlacrHocrl,r,
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MUSCLE & FTTNESS 53

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pacrer B rrponoprJvLr 0,25:1,. Ero 3HaqvLT, qro rar4ui
KZAorpaMM Mbrrxry 4oSanlaer HaM qerBeprb KT4Ao >Ktlpa
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MUSCLE & FITNESS 85
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86 MUSCLE & FTTNESS n,s3, 2ooz

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90 MUSCLE & FTTNESS ,us3, 2oo7

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Aoca. O6rgaa nportl>I(eHHocrb Iiitrl lrL\fl- HO. TITO RELU Ii-\I1CHT OTHOCIlTC' Ii TOI:1 IiA- OTBCTCTRCI{l I bl.\l '

MUSCLE & Frr-NESS 1+ 1

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142 MUS.LE & FTTNESS ,ue3, 2oo7

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r./uscLE & Frrr.rESS 113

PASBE
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B nocnegHee BpeMf o6lsa'renr,Hora npn,rneror,r

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14 BnpaBAy r,rMeer npenMyrqecrno. Brr HaLrr4Haere

<< cripwl4BaTb>> nPc'cc Ll:l pacTauyrora iloi)tL\tLr|,

a 3To Aenarer Vnpa)r(HeHr,1e [Jonee aQcpexrrzrBHbr,M.
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