?????? ?? ???????? ???????? ?? ???? ??? ???????? ??????? ?????? ?????? ??? ?????. ?????? ?????? ????????? ??? ??? ???? ??? ??? ?????? ???????? ?????? ?????? ??. ??? ??? ???? ????? ??? ????? ??? ?????? ?????? ?????? ??? ???????.

Aerobic Exercise ??? ???????

Aerobic ??????? ??? ?????? ??????????????? ???? ?????? ????? ?????? ?????? ???? ????. "Aerobic" ?? ????? ????? "???????? ???" ??????, ?? ?????? ???????? ??? ????? ???????? ????? ???????? ????? ????? ??.
?? ???????? ??? ???, ??? ???? ??????? ???? ???? ???? ???????? ?????? ?? ???, ??? ?????????? ??????????? ?????? ????? ??? ??????? ???????? ????? ???? ??????? ?????????????? ??? ?? ???, ?????? ??? ??? ??????? ???? ??? ?? ??? ??? ????? ????? ?????? ?? ?????? ??. ? ????, aerobic ??????? ???? ????? ?????? ?????? ????, ??? ???, ????? ?? ????? ???? ????? ???? ???? ???????? ??? ???? ???????? ??? ????.
Aerobic ???????? ??? ???, ?? ??? ?????? ?????? 30 ?? ?? ?? ???? ????????????? ???? ????? ?? ?????. ??? ?????????????? ??????????, ????? ???? ?????? ??.

Aerobic ?????? ????

???? ??? ?? ??????? aerobic ??????? ?????? ?????? ???????? ?????????? ?. ?????????? ??????? ?????? ?? ??? ?????? ??? ?????????, ?????? ???? ?????? ?? ??????? ?????? ???????? ??? ?????. Aerobic ?????? ?????? ??:

?????? ?? ?????
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???? ?????
????????? ????? ?? ???????? ?????
??????? ???
?????? aerobics
??????
??????? ?????
???????
???????????? ?? ?????????? ???? ??? ??????? ?????? ?????

?? ??? ??? ??? ????? ?????? ??? ?? ?? ??? ????????? ???????? ????? ???, ?????? ????? ?????. ???????? 5 ??? 10 ????? ??????? ?????, ?? ?? ??? ???? ???? ?????. ???? ??????? ?????? ???, ??????? ????????????? ???? ??? ?????? ?????? 5?? ????? ?????. ??? ?????, ??? ???????? ???????? ?? ??????? ??? ?????, ?? ?? ??? ???? ???? ?????. ?????? ?? ???? ????? ???? ?????? ??? ???????? ?????? ?????? ?? ??? ????.

???????? ???????? ??? ???????

???????? ???????? ????? ?????? ??? ???????? ???????????? ???????? ??????? ??? ???? ???? ??? ???? ?? ??? ?????? ???????? ?? ?. ????? ??????????? ?? aerobic ???????? ???? ???, ???????? ???????? ??? ???????? ?????????? ???? ????? ?? ???, ?? ???? ??? ??? ???????? ?????????? ???? ???????? ???? ??????? ???????? ???? ???? ???? ????? ?????? ????.
???????? ???????? ????? ?????? ??? ???????? ???????????? ???????? ??????? ??? ???? ???? ??? ???? ?? ??? ?????? ???????? ?? ?. ????? aerobic ???????? ???? ???, ???????? ????????? ???-???????? ?????????? ????????? ?? ???, ?? ???? ??? ??? ???????? ?????????? ???? ???????? ???? ??????? ???????? ???? ???? ???? ????? ?????? ????.
????????????, ???????? ???????? ???????? ??? ????? ????????? ?????, ???? ???? ???? ?????? ??? ??, ?????? ?? ??? ???????? ?????? ??. ??? ??????? ???? ???? ?????? ?????? ?? ???????? ???????? ??????? ????? ???? ?????? ?? ?????. ???????? ?? ???, ??? ????? ?????? ??? aerobic ??????? ??? ???? ??? ?????.
?????????????, ?? ??????, ?? ????? ?? ???-???????? ????? ??????? ?????? ?????? ?????? ???????? ???????. "??????????? ?????" ???????? ??? ???? ???? ???? ???????? ?? ?????? ???? ????? ???? ??? ??????? ??????? ???? ????. ???? ??? ??????? ???????? ???????? ???????? (EPOC) ??? ??? ?????? ???????? ????, ??? ????????? ???? ????????????? ????? ??? ???? ????? ???? ?????? ?????? ??.

???????? ?????? ????

???????? ?????????? ??????? ????? ????? ???? ???? ???? ???????. ????? ??????????? ???, ??? ???? ???? ?????? ?? ??????? ?????????? ?????? ???? ?????, ??????? ?? ???? ???? ?????? ??? ?????????? ???? ??.
???????? ???????? ???? ?????? ?????? ??:

????-???????? ????? ??????? (HIIT)
??? ??????
?????? ?? squats ???? Calisthenics
?Plyometrics

?? ???????? ???????? ??? ???, ?? ??? ????? ???????? ??? ?????? ??? ????? ????? ????. ???? ??????? ???????? ????? ???? ??? ?????? ???? ?????????????? ???????? ??? ?????.
?? ?????? ???? ???????? ??????????? ????? ??????, ??????, ???? ????? ?? ????? ???? ???????? 5?? ??????? ?????. ??? ?? ??? ???? ????? ???? ???? ???????? ????? ??? ???????? ????? ?????.
?????????? 8 ??? 15 ????? ????? 1 ??? 3 ????? ?????. ?? ???? ????? ?? ?????????? ???? ?? ??? ???? ??? ????? ??????????? ?? ??? ??? ???? ???? ?????????? ??????? ??. ?????? ????? ??????? ???? ?? ????? ??????. ????, ???? ???????? ?????? ?????.
Aerobic ?????????? ?????? ?????????
Aerobic ?????????? ??????? ????? ????? ??? ?????? ???????? ??? ???????. ??????? aerobic ???????? ???????? ??? ???? ?? ?????? ???????? ?? ???? ??? ??? ??? ??? ?????????? ?????? ?? ???? ?? ?????? ?? ??.
? ????, aerobic ???????? ????? ??? ????? ??? ?????? ???? ?????????? ??? ?? ?????:

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???? ????? ?????
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??????????? ???????????

Aerobic ???????? ????? ??? ?? ????????? ?? ????????, ?????? ??????? ???? ???? ????? ?? ?????? ?????? ?? ??? ?? ???????? ??? ????? ????. ?? ??? ??????? ???? ?????? ?? ???? ???, ?? ???????? ??? ???, ??? ????? ??????????? ?????? ???? - ????? ??????? ???????? ??? ??????????? ????, ?????? ??? ????? ?????? ?? ??? ??????? ?? ????? ?????.

???????? ?????????? ?????? ?????????

???????? ?????????? ??????? ?????????? ???? ???? ???? ????? ????, ?? ????? ???? ?? ??? ?????? ?????????? ???? ?????? ????.
?? ?????? ???? ?????? ?????????? ??????? ??? ????? ??????? ?? ?????? ???? ?????? ?????? ?? ??? ?? ???? ?? ??? ??? ????? ???????? ?????? ?????? ??. ?????????? ??????? ??????? ???? ????? ???? ?????? ?? ???? ???, ??????????? ?? ????? ???? ????? ?????????? ?????? ?????? ??? ?????? ????? ????. ???? ???????, ???????? ???????? ??? ??? ??????? ??? ?? ?????.