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

????????, ??? ???? ???? ? ?????????? ??? ???????? ??????? ?? ?????????????, ???? ???? ? ?????????????? ????????? ??????????? 5 ??, King Hancock, ACSM-CPT, ?????? 2 ??????????? ??????????, ??????????? ????? ????????????, ??????? ? ?????????????: ??, ???????? ?, ??? ?????? ??? ????, ???? ???? ???? ?? ?????? ???? ?? ???????? ?????, ?? ??? ??????? ?????? ????? ? ????????? ????? 30 ???? ????:
??????? ?? ????????????, ?? ???? ????????? ?? ??? ??? ??????? ??????????? ?? ??????? ????????: ??? ?????? ??? ?? ???????, ??????, ????? ????? ???? ?????? ?????????, ?????? ????????? ??????? 5 ???? ????????? ????? 10,000 ????: ???, ??? ??? ?????????????? ???????? ????? ?? ????? ????????? 5 ?? ??????????? ???????, ??????? 3 ???? ????????? ?? ??????, ?? ?????? ????? ?? ????? ??????? ?? ???? ????? ??? ????????:
????????? ????????? ????? ????????? ??????? ?? ?????, ????? ???? ????? ?? 5 ???? ?????????: ??? ??????? ??, ??????? 2 ??? 3 ???? ????????? ?? ??????? ??? 3 ?? ?????? ???????????????? ????????:
??? ????????? ???????????? ????? ??? ??????? ?? ????????????? ????????, ??? ????? ?? ???? ????????? ?????????????? ?? ??????????? ??????? (??????. 20 ???????? ???? `???? 25 ????): ????? ??????????????? ????? ????????? ????? (HIIT) ??? Circuit Workout- ? ????????? ????? ?? ????? ????????? ??????????? ?????????, ???????? ??????????????, ??? ???????? ????? ??????? ??? ?????????, Cristian Flores, CSCS, ??????????? ?????????? ??????? ???????????????? ?? ????????? ??????, ??????? ? ???????????:
?? ????????, ???? ?? ????????? ?, ?? ?? ????? ????????? ??????????? ?????? ?? ???? ??????? ??????? ?????, ???????? ??? ??????:
? ?????, ??????????????, ??? ??????? ?????? ?? ??? ??????? ?????? ?????????????? ?? ???, ??? ????? ??, ???? ? ????? ???? ??? ?????, ????? ?????? ??? ?? ??????????, ????? ? ???????: ??? ??????? ?? Hiit, ???????? ???: ??? ?????? ??????? ?? ???? ?? ??????? ??????, ????? ??? ?????: ??? ???????????? ???????? ???????? ???, ?? ???? ?????????? ????? ??? ??????? ?? ???????????? ?????? ???????? ?????:

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

????????? ???? ?????????? ???????? ? ????? ??????? ?????? ???? ???????????? ??????? ???????? ??????? ??? ????????? (?? ????, 30 ???????? ??????? ????? ?), ??? ??????? ????????? ????????? ?????? ??????? ?????????????? ????: ??? ???????? ??? ???????? ????? ? ????? ?????????? ????? ??? ??????? ?????, ???? ?? ?????? ? ??? ??????? ???? ?????? ???????????? ??? ????????: ????????, ??? ????? ? ????? ?????????? ??? ????? ???????????? ?? ?????????????? ?? ?????? ??? ????????? ?????????????:
??? ??????????? 3 ?? ?? ???????, ??????? ??? ??????????? ??????? ????????, ????? ??? ???? ??????? ?????, ????? ? ???????: ?????? ???? ??????????? ?, ?????? ???? ??????? ? ?????????, - ????? ? ??: ???? ??? ????????? ? ????? ????? ???????, ?????? ??????? ????????? ????:
???? ???, ??? ????? ?? ???????? ?????, ??? ????? ??? ???? ? ?????, ??? ?????? ?? ????, ????? ? ???????: ????? ??????, ?? ?????? ?, ???????????, ??????, ??????????, ??????????, ??????? ?? ?????? ?? ??????, ??? ????????????? ????????? ???????. ??? ??? ????????? ? ??? ??????? ???? ?????, ??? ??? ??????? ? ????? ?????:
??????? ?? ??????? ???????? ??, ?? ???????????? ????? ?? ???? ??????? ????????? HIIT ?? TABATA ??: ??????? Hiit- ? ????? ??? ???? ????? ?, ??? ????? ? ???????? ????? ??? ????????: ??? ???????? ? ???????? 20 ????????, ???????????? 10-? ????? ?? ???????? 8 ????????? ????? ?????:
???? ?????????? ????? ??????? ?????????? ?? C ???????????? ????? ??????????, ????? ????????? ???????????? ?? ?????? ????????????????? ???????????? ?????: ??? ????? ???????????? ? ????? ????????? ????????? ???????, C ???????????? ????? ??????????? ????? ? ???, ??? ????? ?? ?????. ??? ????? ? ????????????? ??????? ?? ??????? ???????????: ?????? ????????, Tabata- ? ?? Hiit- ? ????? ?? ????? ?????, ?????????? ??????? ???? ?? ?????? ?????? ?? ????????? ??????? ????????:
???? ?? ???? ??????? ?? ?????? ?????, ???????? ??????? ??????? ?????????, ???? ????? ?? ????? ??????????? ??????? ?????? ????? ?????? 25-?? 30 ????: ??????????????, ???? ???? ? ??????, ?? ???? ???? ? ?????? HIIT- ? ???, ??? ??????? ? ????? ??????, ????? ??? ?????? ?? ??? [????????] ??????????????, ???? ???? ??? ???????? ?????????? ? ?????:

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

????? ?? ??????? ?????, ?????? ??? ????????? ?????? ???????????? ??? ???? ?????????????? ??????: ??? ??????? ???????????? ????????????? ???????? ????? ??????? ?????????? ? ????? 30 ???????? ???????, ????? ???????????? ?? ?????? ??????? ?? ???????? ?? ???? ??????????. ??? ??????????????, ????? ????????? ???????? ?? ???????? ???????:

????? ?? ???????, ?????? ????????? ?????????? ??? ?????????? ??????, ???? ????????? ? ????????? ??????????? ???? ?? ????????? ?????????????? ??????, - ????? ? ???????: ??? ???????? ???????????? ????????? ????????? ????? ??? ???? ?????????????? ?? ????? ???????? ?????:
??? ?????? ????? ??? ?? ????? ???? ????? ?? ????????? ?? ??? ?????? (????????????, ??? ????????? ?? ??????? ????????), ????? ?? ??????? ?????? ????? ?? ?? ?????? ????? ???? ??, ??? ?????????? ? Hancock- ?:
????? ?????? ?????? ?????? ?????? ?? ??????? ??????????????? ?????, ????? ? ???????: ???? ??????? ???????? ?? ????????, ???????????? ????????? ??? ???????????? ??????: ????? ??????????????? ???????? ?? ?????, ???????????, ??????????? ?? ????????? ??? ?????????: ??? ?????? ????? ?? ???? ?????? Bicep- ???, ?? Triceps- ? ??????????? ? ??? ??????, ????? ? ???????: ?????? ?????? ???? ????? ?????? ????????, ????? ?? ???????? ?????????????? ?????? ?????, ?????? ???? ???????????, ?? ?????????? ?:

??? ? Smith Machine- ? ?? Squats- ? ???? ???????? ??????????????:

Hack Squat- ? ??? Barbell Squat- ?, ??? ? ????? ?????:

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

???????????? ??????? ??? ??? ???? ????????? ??????????? ??? ??????? ?, ??????? ??? ???????? ????? ?????? ?? ????????????: Hancock- ? ???????? ? ????? ????????????? ??? ?????????? ???????? ???? ????? (RHR) ??????, ?? ???? ????? ?? ??????, ???? ???? ???????????? ???????????? ?? ?? ?????????????? ?? ?????????????? ??????????????? ?????? ???????????????:
??????????? ????????? ?? Smartwatches- ? ??? ???? ????????????? ??????? ?????????? ???? ????? ?? ??????????? ??????? ??? ??????? ??????? ???: ??? RHR- ? ??? ??????? ????? ?, ??? ??? ??????? ????? ?????? ?, ???? ???? ??????????? ??: Lower ??? RHR ????????, ??? ??? ??????? ????? ??? ????? ??? ???????? ????? ? ????????? ??????: ?? ??????? ???????? ?, ??? ???? ??????? ?? ????? ?????, ?? ??? ??????? ????? ?????????? ?:
??? ???????????? ???????? ?? ??? RHR- ??, ????? ?? ?????? ?????, ?? ??? ????? ? ????????????? ??????? ??? ????? ???? ???????? ????????? ?????????? ????: ?? ???? ?? ?, ??????, ??? ??? RHR- ? ???? ?????? ???? ??? ????? (BPM) ??? ??? ?????? RHR- ? ????????, ??? ????????: ??????? ????? ??? ??????? ?? ?? ??????, ?????? ??? RHR- ? ????? ???? ????????? ?? ???????? ??????, ??? ????? ????????? ?????:
?????? ??????? ????? ?????????? ?? ??????? ????? ????????? ????????? ?? ????? ?????????, ??? ?? ??????????, ?? ???? ???? ? ???? ????? ????? ???????: ?????????? ??? ??????? ????? ??????? ???????, ??????? ??? ???? ??????? ?????? ???? ????? ???? `??? ??????? ??????? ?????, ????? ? ???????:
???????????? ????????? ?????? ? ??? ?????????, ??????? ????????? ?????? ?????????, ????? ??????????? ?? ??? ??????????, ????? ??????, ?? ?? ??????? ????? ?, ????? ??????? ?????????, ??????????? ? ??? ???? ??????? ???? ??????: ???????? ?, ?? ?????? ????????????? ?? ???????? ??? ???????????, ?? ?? ??? ??????? ?, ??? ???? ???????? ?? ??? ?? ???????? ?????????????????:
??? ?????? ??????? ?? ?????, ??????????? ?? ????????? ????? ?? ???? ????????????: ??? ?????? ??????? ?? ???? ???????? ????????????, ???? ??????????? ?? ????????? ????? ??? ??????? ???? ????? ????????? ?????????: ???? ?????????? ???? ? ?????????????? ????????????, ????? ??????? ? ??????? ??????????? ???????????` ???????? ??????????? ?????????? ????? ?, - ????? ? ??: