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

????????, ??? ???? ???? ? ?????????? ??? ???????? ??????? ? ?????????????, ???? ???? ? ?????????????? ????? ????????? ??????????? 5 ?? ?????????????? ???????, King Hancock, ACSM-CPT, sweat 2 Success ??????:????????????????? ???????? ????????????? ???????? ? Health-??: ??, ???????? ?, ??? ???, ?????? ???? ????? ????? ??? ???? ?? ???????? ?????, ? ??? ??????????? ??????? ????? ? ????????? ????? ????? 30 ????:
?????? ?? ????????? ?????? ?????????, ?? ?????? ?? ???????? ??? ???????????? ? ??? ????????????? ??? ???? ?????????: ??? ?????? ????? ?? ???????, ??????, ????? ????? ???? ????????, ??????? ????? 10000 ???? ?????? ????????? ??????? 5 ??: ???, ??? ??? ?????????????? ???????? ????? ?? ????? ????????? 5 ??????????? ?????, ???????? 3 ?? ? ??????, ?? ?????? ????? ?? ?? ???? ????? ???????? ??????? ??????:
???? ??? ???? ? ?????, ?? ??????????? ?? ????? ?? ???????? 5 ???? ?????????: ??? ??????? ??, ???????? 2 ??? 3 ?? ???????? ? ?????? ???????? ??? 3 ?? ???????????????? ????????? ???:
??? ????????? ????????? ????? ??? ?????????? ?? ????????, ????? ?? ????????? ??????????????? ? ???????? ??? ???? ????????? (??????? 20 ???????? ????, ??? ??????? ? 25 ???? ??????? ??????????????? ???????): ????? ???????? ????? ?????????? (HIIT) ??? ????????? ??????????? ???????? ????? ?? ????? ????????? ????????? ?????????, ???????? ??? ??? ????????? ??????? ?????? ?????????, ???????? ???????, CSCS, NYC ??????????? ??????? ???????????????? ? ????????? ???????, ????? ? Health-??: .
?? ????????, ???? ?? ????????? ? ???????, ?? ??????????? ????? ??????????? ?????? ?? ?????????? ??????????, ????? ??????? ??? ????? ??????? ?????? ????? ???? ????????? ??? ???????????????? ????????? ?????, ?? ??, ???. ?????? ?, ?? ??? ??????????? ???????? ??????? ????????????? ???????? ? ???? ??? ???????????????? ?????????:
??????, ? ?????, ??? ???, ???? ???? ????????????? ?? ????? ??? ??????????? ????????? ? ???, ??? ????? ?? ??? ??????????? ???????? ?????, ????? ? ????? ???, ??? ??? ????????? ??????? ? ?????????, ????? ? ???????: ??? ??????? ?? HIIT-?, ????? ???: ??? ???????? ?? ????? ? ??????? ????, ????? ????: ??? ????????? ??????? ?????? ?????, ?? ???? ?????????? ????? ??? ???????? ? ???????? ????:

??? ???? ??????? ??????????? ?????.
???????, ?? ??? ?????????????? ?? ??????????? ??????????? ??????????????? Cardio Zone-? ????????? ?????:

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

??? ???? ??????? ??????????? ?????.
?????, ?? ??? ?????????????? ??? ??????????? ??????????????? Strength Zone-???:

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

???? ???? ????? ?????????? ?? ???? ??????, ?????? ???? ???????? ??? ?????? ??????, ???? ????????? ? ????????? ??????????? ???? ? ????????? ??????????????? ?????? ??? ???????????????, - ????? ? ???????: ??? ???? ???????????? ?????????? ????????? ????? ??? ???? ?????????? ? ????? ???????? ?????????:
??? ?????? ????? ??? ???? ????? ???? ????? ? ????????? ?? ??? ??????? (????????, ??? ????????? ?? ??????? ????????), ????? ?? ??????? ?????? ????? ? ?????? ?????? ??, ???? ?????????? ? ???????:
?????? ????? ???? ??? ?????? ?????? ????? ? ?????? ??????????????? ?????, ????? ? ???????: ????? ??????????? ???????? ?? ????????, ???????????? ?????????? ??? ???????????? ??????: ???????? ??????????????? ???????? ?? ??????, ???????????, lat pull-down ? ????????? ??? ????????????: ??? ?????? ????? ?? ??? ?????? ??????? ? ???????? ???????????, ????? ? ???????: ?????? ?????? ???? ???? ????? ?????? squats, lunges ? ?????????? ?????????????? ????????? ?????, ?????? ??????? ???????, ?????????? ? ??:

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

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

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

??????? ??? ??? ?? ???????????? ??????????????? ???????? ?????? ?, ??????? ??? ???????? ????? ?????? ? ????????????: ??????? ???????? ? ????? ????????????? ??? ??????? ??????? ???? ????? (RHR), ??????? ????????? ??????, ?? ??? ?? ?????? ????????? ? ???????????? ????????? ?????? ?????? ????????????????:
????????????? ??????????? ? ?????? ????????????? ???????????????? ????????????? ?????? ???? ?????? ????? ????? ? ?????????????? ? ??????? ??? ??????? ????? ??????????: ??? RHR-? ??? ??????? ???? ???????? ??????? ???????? ?, ??? ???? ??????????? ??: ???? RHR ?????, ???? ??? ??????? ????? ????????? ?????? ? ????? ??? ????? ??? ????????: ?? ??????? ???????? ?, ?? ???? ??????? ?? ????? ?????, ? ??? ??????? ????? ?????????? ?:
??? ?????? ????????? ?????? ??????? ?? ??? RHR-??, ????? ?? ?????? ?????, ?? ??? ????????????? ? ????????? ????????? ???? ??????? ??? ????? ??????: ?? ???? ?? ?, ??????, ??? ??? RHR-? ???? ???? ?? ??? ????? (bpm) ??? ????????? ????? ????? ??? ????????? RHR-??, ??? ???? ???????????? ??: ??????? ???????? ??? ??????? ?? ? ??????, ????? ??? RHR-? ????????? ?? ???????? ?????? ????? ????, ??? ????? ????????? ?????:
??? ??????? ????? ?????????? ?? ??????? ????? ????????? ?????????? ? ???? ?????, ?? ?? ???????, ?? ???? ???? ? ???????? ????? ?????: ?????????? ??? ??????? ????? ???????? ?????????, ??????? ??? ???? ?????????? ?????? ?????, ???????? ? ????? ?????? ????????? ??? ??????? ??????? ?????, ????? ? ???????:
??? ??????????? ????????? ??????? ? ??? ??????????, ??????? ????????? ?????? ?????????, ????? ?????????? ?? ??? ???????????, ????? ??????, ?? ?? ??????? ?????????? ?, ????? ???????? ?????????, ??????????? ???? ?????? ??? ???? ????????, - ????? ? ??: ??????? ?, ?? ?????? ????????????? ??????? ??? ???????, ? ?????? ?, ?? ???? ?????? ??? ? ??????? ?????????????????:
??? ?????? ??????? ?? ?????, ???? ???? ? ?????????? ????????? ?? ???? ??????? ???????????: ??? ?????? ??????? ?? ???? ??????? ???????????, ??? ??? ???????? ? ????????? ??????????? ?????????? ??? ???? ??????? ???????? ??????: ???? ??????? ???? ? ????????????? ????????? ???????????, ????? ?????? ? ???????? ????????? ??????????, ??????? ???????? ???????? ?????????????, - ????? ? ??: