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

?????????, ????? ????? ????????? ????? ???????????????? ???????????? ?????, ????? ????? ??? ????? ?????? ???????, ??????? ???????? 5 ??? ?????? ???????, ??????? ?????, ACSM- CPT ?? ????????Neou, ????????? ????? ????? ??????????, ?????? ????????. ?? ?????? ?????? ???????? ????? ?????? ??????, ????? ????? ??? ???? ?????? ????????? ?????, ??????? ??????????? 30 ????????? ??????????? ??????.
?????????????? ?? ??? ??? ?????? ?????????? ???????? ??? ??????? ????? ????? ???????????????? ?????. ????? ??? ??????????? ???? ????????, ????? ???, ????? ??????? ??????? 10 ??? ????? ????? ??????. ???? ????? ?????????? ????? ??? ????? ??????? ?????, ??? ????? ?????? 5 ???????? ??? ????????, ????? ??? 3 ??? ??????, ????? ??? ??? ??? ?????? ??? ??????.
??? 5 ??? ?????? ??? ????????? ??????? ??????? ??????? ????? ??????????????? ?????. ????? ?????? ?????, 2 ???? 3 ?????? ??????? ?????????, ????? ???? ??? ????? ?????? ????? ???? 3 ??? ????? ???? ?????.
????? ??? ???????? ?????????? ??????? ??? ?????????? ????????, ??? ??? ??? ?????? ??? ?? aerobic ?? Aerobic ?? ???????????? 25 ???????? ???????? ???????? ????????????????. Kristian Lumer (horit) ???? ??????? ????????, ????????? ??? ??? ?? ?????? ????? ?????? ??? ?? ?????? ????? ?????? ??????? ?????????????????.
????? ??? ????? ????????? ????????? ??? ??? ????????? ????????? ?????? ??????, ???? ????? ??????? ???????, ???? ????? ????? ???? ????? ???????? ???????????? ????? ?????, ??????? ?????????????? ?????????, ?? ??? ??? ??????????? ?? ?????????? ??? ?????? ??????.
????????, ?????, ??? ??????? ????????? ?? ??????????? ????????? ?? ?????? ??????? ?????? ????? ???? ??? ??????????????? ??????? ????? ??????. ????? ??? HIT ?? ??? ????????, ???? ?????. ????? ?????? ?????? ????????? ?????, ??????? ?????. ??????? ????? ???????? ????? ?????? ?????? ??? ?????? ?????? ??????????? ???????? ????? ???????? ???????? ????????.

????? ?????????? ????? ???? ????? ?????:
???? ?????????? ?????? ??????? ??????? ????? ???????? ????? ????? ??????????????????? ????? ???????!

???????? ????? ???????? ??? ????? ?????? ???????? ?????????? ?????????? ?????????? ?????????? ?????????? ?? ??? ???, 30 ???????? ??????? ??????. ?? ???????? ???????? ??? ?????????? ??????? ???????? ???????? ?????? ????? ??????????? ?????? ???????? ??? ??????. ???????? ?????, ?? ?????????? ??? ?? ??????????? ????????????.
????? ??????? 3 ??? ???????? ?????????? ????????, ??????????? ?????? ????????????? ??????? ?????? ??? ?????? ????????????, ?????? ?????. ??: ?????????, ?????? ????? ????? ?????. ?????? ?????? ????? ????? ??????? ????? ?????, ??????????? ??????.
Aerobic ????? ???? ??????????, ??? ???????? ?????? ???????? ???? ??? ????? ??????, ?????? ?????. ????? ?????? ??????, ????????? ?????, ???????, ??????? ???? ?????? ????? ?? ????????? ???????? ????????? ?? ?????? ?????, ????? ???????? ????? ?????????? ????????.
?????? ?? ?????? ??? ?????? ????? ?? ?????? ??????? ?????? ????? ??? ????? ?????? ???? ???????? ????? ??????????? ??????. ?? 20 ?????? ?????? ??????? ???????, 10 ????????? ??????????? ????? 8 ??????? ???????? ??????????? ??? ?????? ??????.
Elite ??????????????????? ????????? ????? ??? ?????????? ?????? ????????? ??????? ?????? ???????? ????????, ???????? ??????? ??????????? ??????? ????? ?????? ???????? ?????????????, ????? ????? ?????. ?????? ???????????? ???????? Topch Aerobic ???????, c ????????? ????? ????????? ?????????? ????????, ????? ?? hi ?? ??? ????????????, ????? ????? ?? ????? ?????????????? ?????????, ??????? ???????? ???????????????.
????? ??? ??????????? ??????? ???? ??????, ??? ????? ????? ??????? ????????????? ??????, ??? ????? ????? ????????? ?????????? ???????????? ?????.

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

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

??????????? ??????, ???????? ????? ?????????? ????? ?????, ?? ?????????? ???????, ?? ??????? ?????????? ??????? ????, ??????? ?????,? ??????? ????????? ?????????. ?????? ???????? ???? ??????? ??????? ??????? ????? ?????? ????? ??? ?? ?????? ??????? ???????? ???????? ????????.
????? ????? ?????? ??? ?????????? ?????, ???? ????? ?????????? ???????? (??????? ?????? ???????? ????????, ???????? ????? ???? ?? ???????? ????? ??????????, ?? ???????? ??????? ????????? ?????????.
?? ???????? ????? ?????????, ???????? ?? ??????????????? ??????, ?????? ?????. ???????? ???????? ????????, ???????? ????? ??????, ???? ?????? ??????. ?????? ???????? ??? ?????? ??????, ?????? ???????, ???????????, ??????????? ?? ?? ?????????? ???? ?? ?????. ????? Bicep ????? Triceps ?? ???????? ??????? ??????, ???????? ?????, ?????? ?????. ?? ?????? ???????? ????? ????, ????????, ?????????? ?? ???????? ????????? ??????? ???????? ?????, ????? ?? ???????? ??????????? ??????.

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

???????? ??????? ???? ?????? ????????, ?? ???? ??????? ??????????

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

??? ??????? ??? ???? ??? ????? ????? ????? ???????, ??????????? ????????????? ??? ????? ???????? ?????. ?????? ???????? ?????? ????? ????? (rhr) ?? ????????? ??????? ??????, ??? ?????? ??????? ?????????????, ?????????? ?????? ??????? ????????????? ?? ???????? ????? ????????? ??? ??????????.
??????? ????????? ????????????? ?? ?????? ??????????? ????? ????????? ????? ????????? ????? ????? ?? ??????????????? ????? ????????????. ?????? rhr ?????? ????? ????? ????????? ????????? ????? ??????????? ??????? ??????????? ????????. ????????? ????????? ??????? ??????? ?????? ??? ??????????? ????? ??????. ?? ?????? ????? ?????????? ???????? ??????, ???????? ?????? ?????? ??????????.
????? ????? RHR ?? ????? ??? ??????????, ?????? ??? ????? ????? ??? ???? ????? ?????? ????? ?????, ???? ??? ????? ???, ?????? ??? ????? ????? ?????? ?????, ?????? ??? ????? ?????? ?????, ?????? ??? ????? ?????? ?????, ?????? ??? ????? ????? ???, ?????? ??? ????? ????? ???, ?????? ??? ????? ?????? ?????, ?????? ??? ????? ?????? ?????, ?????? ??? ????? ????? ???, ?????? ??? ????? ????? ?????? ????? ?????? ???????????? ???????. ?? ??? ??? ???, ????? ?????? RHR ??? ??? ??????? (BPM) ???? ????? RHR ??? ?????? ????????, ?????? ?????? ????? RHR ??? ?????? ????????? ?????. ????? ????? ????? ?????? ????? ?? Rhr ???? ??? ?????? ????? ???? ??? ????? ?????????? ????????? ??????.
????? ????? ??????? ????????? ?? ????????? ????????? ??????? ???????? ??????, ?? ?????????? ??? ??? ??? ??????????????? ????? ????????. ????? ?????, ???????? ???? ????? ??????? ????? ???? ???????? ????? ???? ??? ????? ???????? ??????, ?????????? ?????, ???????? ???????.
??? ??????????? ????????????? ????????????????? ?????????????????????????, ?? ??????????? ?????????? ????? ????????????????? ???????????????????, ???? ??????????? ?????? ?????, ????? ?????? ?????, ?????????, ????? ?????????, ?????? ??? ????????? ?????????????? ?????, ????????????.? ??????????. ??? ???????????? ??????????? ????????? ?????? ?????????????, ?? ??? ???? ??? ??? ?? ??? ????? ??? ?????? ?????? ???????? ?????.?
????? ????? ????????, ??? ???????? ??? ????? ??? ???????????? ???????? ????????? ?????. ????? ????????????? ?????????? ????????, ??? ???????? ????????? ??????? ??????? ????? ????? ???????????? ?????. ?????????? ??????? ??? ?????? ?????, ???? ???????? ????????? ????? ?????????? ??????????? ???????? ?????.