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

??? ???????, ??? ??? ????? ?????????? ?? ??????? ???? ?????? ?????? ?????? ???, ??? ?????? ??? 5 ?? ??? ???????? ?????? ?????? ??, King Hancock, ACSM-CPT, sweat 2 ?????? ?????????NEOU, ?????? ??????? ???????, Health ??? ?????. ?? ???? ?????? ???? ??? ??, ???? ????? ???? ???????? ??? ????? ?????? ???? ?????? ???? ???, ??? ???????? ???????? ?????? 30?? ???? ??? ?????? ???? ????? ??? ???.
?? ??????? ?? ??? ??? ?? ???? ?????? ??? ?? ?????? ????? ?? ??? ????? ?? ?? ????? ??????? ???? ???? ????. ?? ???????? ?????? ????? ???, ????????? ???, ??? ?????? ?????? ??? 5?? ???? ????? ????? 10,000?? ????? ???? ????? ???? ???? ????????? ????? ?????. ????? ???????, ??? ??????? ?????? ??? 5?? ???????? ?????? ?? ???????? ???, ??? 3?? ???? ?????? ??, ??? ????? ????? ?????? ?? ???????? ?????.
?? ??? 5 ??? ??? ???????? ???????? ?????? ???? ??????? ?? ?????? ??? ??????? ?????? ??? ??. ??? ???? ???, ??? 2?? ?? 3?? aerobic ???? ?????? ?? ????????????? ?? ??? 3?? ?????? ????? ????????? ???? ?? ?????.
?? ???? ?????? ???????? ???????? ??????? ?????? ???, ??? ???????? ??????? ??????? ?? aerobic ?????? ?? ????? (??????: ???????? 25 ? ?? ????? ?????????? ????????? ???????? 20 ? ??????? ????????? ?????). ???-?????? ???? ????????? (HIIT) ?? ????? ???????? ???????? ? ?????? ?????? ???? ??????? ??? ?????? ???? ??? ???? ???, ???? ?????, ??? ?????? ??????? ????? ??????? ??? ??? ???, NYC-?????? ????? ?? ??????? ?? ?????? ????????????? ?? ???????????? ???????, CSCS, ???????? ?????. .
??? ?????? ?????? ????? ??? ???????? ??? ?????? ???????? ????????? ?? ?? ??????? ?????? ?????? ?????, ??? ??? ??? ????: ??? ?? ??? ?? ?????? ?? ??????? ????????? ???????? ??????? ?????, ?? ??? ???????? ??????? ??? ??? aerobic ?? ?? ?? ?????? ????? ?????? ?????? ??????? ??.
?????????, ???? ?????, ?? ??? ???????? ???????? ?????????? ??? ????? ?? ???????? ???????? ???????? ???? ?? ??? ?? ?? ???????? ??????? ?? ?? ?????? ??????, ??????? ?????. ?? HIIT ??? ??? ?????? ???, ?? ???? ????. ?? ??????? ?? ???????? ?????? ????? ???, ? ???? ???? ????. ??? ???????????? ?????????? ???? ???????? ?? ???? ??????? ???? ????????? ?? ???????? ??? ????.

??? ???????? ???? ?? ???? ??:
Cardio Zone ?????? ??????? ???? ?????? ??? ????? ????????? ????!

???????? ??? ????? ????? ??????? ????????-?????? ???????????? ???????? ????? ????? ??????? ???? (??? ?????? ????, ???????? 30 ? ???????? ???????? ??), ??????? ????? ??????? ???????? ?????????? ???????? ????? ??????????? ??????? ????. ??? ??????? ??? ????? ?????????? ???? ????? ???????? ?????? ???? ?????? ??? ???? ?? ???? ??? ?????? ???? ??????? ??? ?????? ?? ?????. ?? ?????, ?? ??? ??? ????? ?? ???? ???? ?????? ?? ??? ????? ??????? ???? ?????? ?????? ?? ?????.
?? ?????? ??? 3?? ??????????? ????? ???, ??? aerobic ???????? ???????? ????? ????? ??? ???? ?????? ????? ?????, ???????? ?????. "????? ???? ?? ???? ?????????? ???????? ???? ??," ??? ?????. "??? ???? ?????? ??????? ?????? ?????? ???, ??? ????????? ????."
?? ???? ???? aerobic ???? ??? ?? ?????? ??? ?????? ?????? ?? ?????? ??????, ???????? ?????. ??? ??????, ???????? ?????, ?????, ?????, ?? ??? ?????????? ??????????? ?????? ???? ?? ???? ????? ?????—?? ??? ?????? ??? ??????? ???? ?????? ???, ?? aerobic ??? ???? ???.
???????? ?? ??????? ??? ????? ????? ???? ?? ????? ???????? ???????? ????? HIIT ?? Tabata ????. Tabata ??? ?????? ???? ?? ???????? ?? ???? HIIT ?? ??? ????? ????????. ????? 20?? ??????? ?????, 10?? ????? ????? ?? ???????? ?? 8?? ???? ???? ????? ??? ?????? ??.
?????? ??????? ???????????? ??????? ????? ????? ????? ?? ??????? ????? ???? ?????? ????? ???? ??? ??????? ?????? c ????????? ???? ????????? ?????? ?? ??. ????? ???? ????? ??? ?????? aerobic ??????????? ??? ????? ????? ???, c ????????? ???? ????????? ????? ?? ?????? ?? ????: ?? ??? ??? ??? ?? ???????? ???????? ??? ????. ????? ??? ????? ???????, Tabata ?? HIIT ?? ???? ???? ??????, ?????? ???? ?? ?????? ????? ???? ?????? ?????? ?? ???? ???? ???? ????????? ?????.
?? HIIT ???????? ???????? ???? ??? ?????? ??? ??????? ??? ????, ??? ?????????? ???? ???????? 25 ??? 30 ????? ???? ??? ???????? ????????? ???????? ?? ?????. "?????? ?????? ??? ???, ?? HIIT ?? ??????????? ??? ??? ???? ????? ?????? ??, ?? ??? ?? [???????] ????? ??? ??? ?? ??? ?????? ??? ????????? ?????? ?????? ?????????? ?????? ??? ??," ???????? ?????.

???????? ???????? ???? ?? ???? ??:
??????? ???? ?? Strength Zone ?? ??? ????? ????????? ??????

??? ?????? ?????? ??? ??????? ??? ???, ??? ?? ???????? ???? ?????? ???? ?? ?????. ??? ????? ???????? ????? ????? ???????? ??? ????? ????, ??????? ?????? ???? ?????? ????? ?? ????? ?? ??????? ?????? ?????? ?? ???????? 30? ???????? ????? ????? ????—?? ???????? ???? ???? ???? ???????? ??????? ????.

"?? ?????? ?? ???, ??? ?????? ?????? ???? ?????? ????? ?????, ????? ????? ?????? ?????? ??? ?? ?? ??? ??????????? ???? ?????????? ???? ???????," ??????? ?????. ?? ???????? ?????? ???????? ??? ??? ???????? ??? ?????? ?? ?????? ???? ???? ????????? ???? ??.
??? ?????? ???? ???? ??? ???? ??? ?? ?? ??? ?????? ?????? ??? (????????? ?? ???? ???? ????????? ??????????? ????? ???), ??? ???????? ????? ??? ??? ?????? ?????? ?? ??? ?????? ?????? ?? ?????.
?? ??? ?????? ???????, ????? ?? ?????? ???????? ??? ??????, ???????? ?????. ??????? ??????? ????? ??????, ????? ????? ?? ???? ??????? ?????? ??. ?????? ?????????? ????, ??????-??, ???? ????-?????, ?? ?????????? ?? ?????? ???????? ?????? ??. ?? ????? ??? ??????? ?? ???????????? ?????? ?????? ?? ?????, ???????? ?????. ?????? ??? ???? ????, ?????????? ???? squats, lunges ?? hinge ??????? ????? ??? ??????, ??? ????? ????.

Smith Machine ?? Squats ?? ?????? ?? ??? ???? ???????

Hack Squat ?? Barbell Squat, "????? ??????? ???" ??? ???????

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

??? ????? ??? ??? ???? ?? ???? ????????? ?? ??? ???? ??? ?????? ??? ????? ?? ???????? ???? ?? ??? ??? ?????? ??. ??? ????? ?????? ??? ??????? (RHR) ???????? ?????? ???????? ??????? ????, ???? ?? ???????????? ???? ??? ??? ???????? ??????? ??????????? ??????? ???? ??????? ?? ??? ??? ??? ?? ?????.
???? ?????? ???????? ?? ???????? ?????? ????? ?????? ??? ??????? ?? ??? ????? ??????? ?????? ???????? ??? ???? ??. ??? RHR ??? ?? ??????? ????? ??? ??? ?????? ??? ???????? ?? ?????? ???????. ??? ?????? ???? ??? ??? ??????????? ???? ?????? ????? ??? ??? RHR ????????. ??? ?? ?????? ??????? ?? ??? ??? ?????? ???? ???????? ?? ???????? ??????? ??.
?? ??? RHR ??????? ????????? ?????? ???, ?? ???????? ????????????? ??? ??? ???????? ?? ???? ??? ??? ????? ????? ?? ?? ??? ????? ???. ?? ??? ?????, ???? ?????, ??? RHR ????????? (bpm) ???? ???? ???? ?? ??? ???????? RHR ? ??? ???? ???, ?? ???? ??? ?????? ??? ??. ????? ????? ?????? ??? ???? ????????? ?????? ???? ??? ??? RHR ??? ????? ??????? ??? ???? ?? ???? ???? ???????.
????? ?????? ????????? ?? ????????? ??? ???? ???? ????? ??? ???, ?? ???????? ???? ??????? ?? ???? ???? ?? ????? ??????. ??? ?? ????? ???? ?????? ?? ???? ?????? ???? ??? ??????, ???? ????? ?? ???? ???? ????? ???? ??? ????? ??? ?????? ?????, ???????? ?????.
"?? ??? ????? ????? ?????? ???????????? ??? ??????? ????? ???, ?? ???????? ???????? ???, ?????? ???? ???? ????????, ?????????? ?? ?? ??? ????? ?? ????, ??? ???????? ?? ?????? ????????? ????????? ?? ?????," ??? ?????. "???????? ???? ???? ?????? ?????? ???? ????? ??? ?????? ?? ???, ?? ?? ?????? ????? ?? ????????? ????? ????? ??? ?????? ??."
?? ?????? ????? ???, ??? ????-?????? ??????? ???? ???? ?????? ??. ?? ???? ?? ??????? ????? ???, ???? aerobic ??? ??? ?????? ??? ??????? ????? ??? ?????? ?????? ??. "???? ???? ?????? ?????? ??? ?????, ??????? ????? ????????? ????? ?????? ?? ????? ???? ???? ???? ??????? ????? ??? ?????? ??," ??? ?????.