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

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??????? ????? ?????????? ????????? ?????? 100 ?????? ?????? ?????-???? ?????????? ?????? ???? ??? (?? ???, 30-????????? ??????? ????? ???), ????? ????????? ?????? ???????? ????????? ?????? ????? ??????? ???. ?? ???????? ??????? ???????? ????? ???? ?????? ????? ???? ????? ???? ???????? ?????????????? ????? ???????????? ????? ??????? ??? ????. ?????, ?? ????? ?? ??? ?????? ????????? ??? ??????? ?????? ?????????? ?????? ????.
?? ?????? ?????????? 3 ???? ??? ??? ????, ?? ??????? ?????? ??????? ???????? ???? ????? ???????? ?????? ????, ?????? ???????. "????? ???? ????? ????? ?????????? ??????? ???," ?? ??????. "???????? ????? ??? ??????? ?????? ???????, ??? ????? ??? ???."
?????????? ?????? ????? ??? ???? ?? ???????? ?? ?????? ??? ?? ???? ???? ????, ?????? ???????. ?? ????? ???, ???? ??????, ?????, ????, ????? ??????? ?????????? ?????????? ??????? ????-????? - ?? ?????? ????? ??????? ????? ?? ????? ?? ?? ?????? ?????? ???? ????.
?????? ??? ??????? ???? ???? ?? ??????? ????? ????? ??? ????????? ???? ???????? HIIT ??? Tabata ????. Tabata ?? HIIT ?? ?? ???? ????? ????? ??? ?? ????????? ????? ????????? ????? ???? ??? ????. ????????? 20 ??????????? ??? ????, 10 ???? ????????? ???? ??? 8 ??????? ??????????? ??????????? ???? ???????? ???.
???? ????????? ??????? ???? ??????? ???????????? ??? ??????? ????????? ???? ??????????? ?? ???????????? ???? ????????? ???? ???? ???. ???? ???? ??????, ???? ??????? ?????? ??????? ??? ??????, ?? ???????????? ???? ?????? ???? ?? ??? ??? ???? ?? ????: ?? ???????? ??????? ??? ???????? ??????? ????. ??????? ???????, Tabata ??? HIIT ???? ???? ?????, ??????? ???? ??? ?????????? ????????? ????? ????? ??? ???? ???? ?????? ???? ??? ?????.
?????? HIIT ??????? ??????????? ??? ???? ??? ??? ??????????, ?????? 25 ?? 30 ???????? ??? ???? ????. "?????? ?????????? ??????, ???????? HIIT ?? ????? ???????? ????? ???? ?????? ??? ???? ?? ???????? ???? [???????] ????????? ???? ?????, ???????? ??????? ??????????? ???? ?????????? ???????? ????????? ????? ??????," ?????? ???????.

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"?????? ??? ??????, ??????? ??????? ???? ?????????? ????? ????, ?????? ???????? ??? ??? ????? ??????? ???? ????? ??????," ??????? ???????. ??? ??????? ??? ?????? ???????? ?????? ???? ????? ??? ????? ?????? ???? ?????.
?? ?????????? ????????? ???? ???? ????? ??? ???????? ?? ????? ?????? ???? (??????? ?? ?????? ?????? ???? ??? ?????? ???? ??), ?????? ?????? ??????? ???? ??? ??????? ??????? ???? ??? ????, ?? ???????? ?????? ???.
???? ?????? ????????? ??????, ??? ??? ??? ?????????? ????? ???, ?????? ???????. ??? ?????????? ???-??, ????? ????? ????? ????? ????? ????? ?????? ????. ??? ????????????? ??????, ???-??, ??? ???-???? ??? ???????? ????? ??????? ????? ?????? ????. ?? ?????? ?????? ?????? ??? ?????????? ?????????? ????? ????? ????, ?????? ???????. ????????? ??????? ?????????, ??????????????? ?????????, ????? ??? ?????? ??????? ???????? ????? ???, ??? ?? ??????.

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