??? 7-???? ????? ?????????? ????????? ????? ??? ????????? ??????????????? ????????? ??????????????? ?? ???? ?? ??????? ??????? ?? ??????????: ??? ???, ??? ?????????? ? ???? ?? ????????????????.

??????????: Cardio

??? ????? ??? ????? ? ?????? ???????, ??? ????? ??????? ?????: ??????? 45 ???? ????????? ?????????????? ?????, ???????? ?? ?????, ???????? ??? ???????: ?? ???? ? ???? ?????????? ????????, ???? ????????? ?, ?? ????? ?? ????? ??? ??????? ????????? ?? ??? ??????? ??????:
????? ????, ??? ???? ????????? ???? ? ???? ??? ???? ???????????? ????????? 64% -?? 76% -??, ??? ????????????????? ?????????? ?? ???????????? ??????????? (CDC): ??? ???????????? ???? ????????????? ??????? ????? ??? ?????? ? `220-?? ????? ??? ??????: ??????, ??? 30 ??????? ??, ??? ???? ???????????? ????????? ?????? 185 ?????? ??? ????? (BPM): ?????????, ??? ????????? ???? ????? ???? ? ???? ??? ??????? ????????? 122 bpm ?? 143 bpm:
- ??????? ?????????????? ??? ????????:

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

??????????? ? ???????? ??????????????? 10 ??????????????? ???? ????????? (????????????? ?????????? ????? ??? ???? ?????????? ?? ??????????? ??? ????????????? ?????? ??????? ???, ???? ?????? ????? ? ????? ??? ??????????? ??? ???? ??????????)
?????????? ????? ???? ?????????? ????? ? ???? ?????? ????????????: ?????? ???? ????? ???? ? ??????? ????? ?????????????? ???????????, ???? ??? ????? ?????????? ?? ?????????????? ???????????? ?? ????? ?? ?????????????? ??????? ?????????: ?? ??? ??????? ?, ???? ?? ??? ????? ? ??????????????? ???????? ??????????: ?????? ???? ???????? ? ????????? ??????? ???????????, ?? ??? ?????? ????? ?????? ??? ???????? ?? ??? ????? ?????????:

? Squats:????????? ??????? ??? ??????, ?????? ????? ?? ????? ???: ??????? ?????? ???? ???????????, ????, ?????? ???? ???????: ?? ??????? ????????? ?????:
- ?? ??????? ? ????? ?????????:

? ???????????. ?????? ???? ??????????? ????, ????? hips ??, ?? ???? ????? ???????, ??? ????? ????: (??? ????? ????? ?????) ???? ????? barbell ??? ?? ????? ?????? ??? ?????????: ?????????? ???? ???????? `??? ?????? ???????????? ??????? ??? ???????: ?????? ??????? ???? ???? ?????:
???????-??: ????? ??????? ??? ??????? ??? ??????? ????????? ??? ?????? ??????: ??? ??????? ??????, ???? ??? ?????? ?? ?????? ??? ????????, ?????? ??? ??????? ??????? ?? 90 ???????? ?????? ???: ??? ??????? ??????? ??????:
? Lunge: ??????? ????????? ???????, ??????? ?? ???? ?????? ????? ?? ???? ??? ????: ??? Torso- ? ????? ???????, ????? ???????, ?????? ??? ????? ???? ?? ???? ?????? ? ???????, ?? ??? ?????? ????? ???????? ? ???????: ?????????? ??????????? ????? ??? ?????????? ???????: ?? ???? ????? ?????????:

???? ????. ????? ???? ????????? ???????? ???????? ???? ??????? ? ?????? 10-?? 15 ???? ???????? `????????? ???????? ?????: ??????? ????????? ??????????? ?? (?????? ???? ????????????? ?? ????? ?????????), ??????? ??????? ?????? ? ???????? ??? ?? ?????? ????????? ????? ?????? ??????? ???????:

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

??? ???????????? ?????????? ???? ???? ??????? ??? ????????????, Triceps- ? ?? PECS- ? ???? ?????? ????????.

????Biceps ???????:????????????? ??????? ????? ????, ??? ????? ????????? barbell ??? ???????????? ??? ???????????? ?? ??? ??????????? ???????? ???????? ? ???????: ?????? ??? ???????????, ???? ????????? ??? ??????? ?? ??????????? ??????????? ?????:
????Triceps Dip:????? ????? ??? ??? ????????? ?? ??????? ??? ??????? ??? ?????? ????: ???????? ??? ??????? ?????? ?? ??????? ??? ???????, ??????? ??? ??????????? ?????? 45 ??? 90 ???????? ?????? ???: ???? ??????? ??? ??????????? ?????:
???????????????? ??????:?????? ??? ?????? ????????? ??? ??????? ???? ??????? ?? ????????????? ?????? ???? ????? (??? ????? ???????? ????? barbell): ??? ???????? ?????????? ??? ???????, ????? ???? ?? ???????, ?????????? ??? ??????????? ?? ????? ????: ??????? ???? `???????????? ????? ???????????? ?????:

???? ??????????????? ????????????? ????????? 10 ?????, ????????????? ?????????? ????? ??? ???? ????????????, ????????? ?????? ???? ?????????:

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

???? ???? ????????? ?????????? ???????? ??? ??????? ??? ????? ?????, ?????? ?? ????? ?????????? ?? ??? ?????? ???????? ???????????: ??? ACSM- ?, ???????? ???? ????????? ? ???????? ??????????? ??????????? ????????????, ????? ???????? ?? ???? ?????????????? ??????????, ?? ???? ?? ???????? ?, ???? ????????? ?, ?? ??? ???????? ????? ??? ????????, ??? ?????????: ????? ?????:
?????? [??????? ?????], ???? ????? ?? ?????? ???????? ????????????? ?? ???? ??????????, ?????? ?????? ?? ??????????, - ????? ? ???? ???????, ???????????? ???????? ?????? ?? ????? ???????????? ????????: ?? ????????? ? ????????? ??? ????? ?? ??????? ? ??? ???????? ???? ???????????:
??? ?????? ?????? ?? ????? ??? ?????? ???, ???????? ? ??????, ?? ?????????? ???????? ??????? ??????: ??????? ??? ?????? ??? ? ?? ??????? ????????? ???????? ???????????:

??????. ?????? ??????? `????? ?????? ???????? ???

???????????? ??????? ???? ?????????? ????? ????????? ??? ?????? ????????. ??? ????? ????????????? ??? ????????? ??? (aka hips): ??? ???????? ??????? ????? ???????? ? ?????? ??? ????? ???????? ???? ???????????? ???????? ????????????????, ???????? ?? Squats, Glute Bridges ?? Clamshells, ???? ????? ?????:
??? ??????? ????????? ???? ?????? ??????? ?????????: 10 ?????????????? ??????????? ?? ?????? ??????????????? ???? ?????????? ????? (???????? ?? ???????????, ????? ?????? ?? ??? ???? ??? ??????), ????? ???????????? ?? ??? ???????? ?? ??????????:
?????? ????? ???? ???? ?????????????? ??? ????? ?, ??? ?????????? ? ??? ??????:

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

??????? ?????? ??????? ????? ???????? ?? ????? ??????????? ??? ????? ?? ?????? ???: Like ??? ??????, ?????? ?????? ???, ???? ???? ? ???????? ??? ???????? `????? ????????? ?????? ???????? ???????????:
???????, ???? ???????? ???? ?????? ?????????????? 10 ???????????? ?? ???? ?????????? ?????: ??? ??????????????? ???????? ??.

???????:????? ??? ??????? ????????????? ??????? ????????????? ????? ??????????? ???, ??? ????? ??????? ??? ???, ??????????? ?????? ?? 90 ???????? ?????? ???: ???? ????? ?????? ??? ??????? ????? ?? ???? ??????? ?? ????????????: ?????? ?????? ??? ??????????? ?????:
??????????? ??????????:????????????? ??????? ??????? ??? ????? ??????, ??????? ??? ????????? ????????? ??? ??????? ?? ?????? ?????????? ???? ?? ????? ???, ?????? ??? ??????? ???????? ????? ???????: ?????????? ??????????? ??????????? ?????:
???????????? ????:??????? ??????? ???? ???????????, ?? ???? ????? ?????????? ?? ????????????? ??????? ???? ?????: ??????? ?????????? ??? ????????, ?????? ???????? ???? ??????????: ?????????? ????? ?????:
? Dumbbell Single-Arm Row:???????? ?? ????? ???? ??? ?????? ????? ?????????: ???????? ???????????? ??????? ???????? ???, ??? ????? ???? ?? ????, ??????? ????? ????: ???????? ?, ?? ????? ????? ???????, ??? ??????????? ??? ??? ??????, ?????? ?? ??? ???????? ???? ???????: ????? ???? ?? ?????? ????? ??????:
????Lat- ? ?????? ???:???????????? ?????????, ?????? ???????? ??? ??? ??? `??????? ?? ???? ????????????: ????????, ?? ????? ?? ???????? ??? ??? ???? ?? ????? ???????: ?????????? ????? barbell- ? ???? ??? ???????????? ?? ?????? ?????????? ??????????? ?????:

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

???, ????? ???????? ??????? ?? ?, ?????? ???? ????? ?? ??????????? ?????? ??? ????? ?????????????? ????, ?????? ?? ??? ???????? ?? ??????? ????? ?? ??????? ???????????? ?? ??????????: ??????, ??????? ????????? ???????? ???????? ??? ?: ?? ?????, ?? ?? ??????? ??????? ????? ??? ??????? ?? ????????? ??????? ???????, ??? ????????????? ??????? ??? ???????, ???? ??? ????? ?? ????? ??? ?????: