??? ??? 7 ????? ???????? ???? ??? ??????? ???????? ?????? ?????? ?? ?????? ?? ??? ????? ??????? ?? ?????? ?????? ??? ???? ?????? ?????? ??. ???????? ??? ????? ??????? ?? ??? ?? ?????:

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

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

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

??? ????? ????????? ?????????? 10 ? ????? ????? ??????? ???? (??? ??? ?????? ??? ???????? ??? ???????? ???? ?? ??? ????? ??????? ??? ?????? ?????? ???? ?????, ?????? ??????? ??? ??? ???????? ??? ?????? ??????? ?? ?????)
?????????? ????, ?? ???? ????? ???? ????? ????? ?????. ?? ???, ????? ?????? ?????????? ??????? ?? ???? ?? ??????? ??? ??????? ???????? ??? ???? ??????? ?????? ?????? ???????? ?? ?????. ??? ??? ?????? ??, ?? ?????? ????? ?????? ?? ???? ????. ?? ???, ??? ????? ??????????? ????? ?????? ??? ???? ???? ???????? ??? ???? ????? ??? ???? ?? ???? ?????? ??????.

? Squats:?? ?????? ???? ?? ?????????? ???? ???? ????. ??? ?????? ?????? ?????, ??? ??? ????? ?? ??? ????. ???? ?????? ?????? ????? ?????.
"??????? ???" ??? ???? ?????? ??

? Deadlifts: ??? ?????? ?????? ???? ??, ?? ??????? ????? ?????, ????? ????? ???????, ?????? ??????? ???????. (??? ?????? ?????? ??? ????) ??? ????? ?????? ???? ?? ??????????? ??????? ????? ????. ??? ?????? ?????? ??? ??????? ??? ?? ??????? ????? ???????? ???? ?? ??????. ?????? ?? ???? ???? ???? ?????.
?????? ??????: ??? ?????? ?????? ?????? ?? ?????? ?????? ??? ???? ????. ??? ??? ??? ???, ??? ?????? ???? 90 ? ?????? ?? ???? ??? ????? ???? ????? ?? ??? ?????? ?????? ????. ??? ?? ???? ???? ???? ?????.
? Lunge: ??? ?????? ????? ????? ??? ???????? ????????? ??? ????? ?????? ??????? ?????? ???????. ??? ?? ?????? ??????, ??? ?????? ????? ??? ??? ???? ???????? ????? ?? ???? ??? ?? ????? ?? ??? ??????? ???? ???? ??????? ??. ??? ????? ???? ?????? ??????? ???? ????. ??? ??????????? ?????.

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

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

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

??????? ?????:??? ?????? ???????? ??? ??? ??? ???? ???????? ???? ?? ??? ??? ????? ???????????? ????? ???? (?? ??? ????? ??????). ??? ?????? ???????, ??? ?????? ?? ?? ???? ?? ?????? ??????? ???? ????.
???????????? ????:?????? ?? ?????? ???? ?? ??? ?? ??? ????? ????? ????. ??? ?????? ???? 45 ?? 90 ? ???????? ????? ????? ??? ?? ???????? ???? ??? ??? ????? ???? ?????. ?? ???? ?????? ??????? ????? ?????.
????? ?????????:??? ??? ??? ????? ?? ??? ??????? ?? ??? ???? ????? ???????, ??? ??????? ???????????? ????? ???? (??????? ??? ??????? ?????? ???? ????? ????). ??? ???? ??? ?????? ?????? ??????, ???? ??????? ???, ??? ?????? ???? ?? ?? ???? ????? ?????. ?????? ??????? ???? ???? ?? ??? ?????.

??? ??? ???????? ?????? 10 ?????? ?????, ??? ??? ?????? ??? ??????????? ????? ????, ???? ????? ????? ????.

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

?????? ??? ???? ????????? ?? ??? ????????? ???? ??? ??, ??????? ?? ????? ???? ?? ??? ????? ??? ???????? ??? ?????? ???? ??? ?????. ACSM ? ????, ???? ???? ??????? ??? ????? ?????? ?????? ????? ???? ??? ?? ???? ???? ????? ?? ?????????? ????? ???? ?? ???, ??? ????????? ?????? ??? ??????, ?? ??? ????? ?? ??? ????? ????? ????? ??? ???? ???? ???? ??? ?????? ??????????? ???? ??? ????. ??? ????????.
"[????? ??????] ???????, ??? ???? ???? ??? ?? ?????????? ?? ????? ???? ???????? ??? ??? ???? ?? ?????," ???????? ???????? ????????? ?? EMAC ??????? ???????? Erin Mahoney ?????. ??? ??? ????? ???? ?????? ???? ??? ??? ??? ???? ???? ?????? ???????? ???????.
??? ???? ???????? ?? ??????? ?????? ???, ????? ??????? ??? ??? ??????????? ????? ??????? ????. ?????? ?? ???? ????? ??? ?? ??? ??????? ???????? ???? ???? ?? ???? ???? ????.

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

????? ????????? ???, ??? ????? ???? ???? ???? ??? ?????? ??????? ???? -- ???? ??? ??????? (???? ?????) ?????? ?????? ???? ?????. ??? ????????? ????? ????? ????, ?? ????? ???? squats, glute bridges ?? clamshells ???? ?????????? ???? ??????? ?????? ??? ?????? ??????? ????? ??????? ????.
??? ????? ????? ???, ?? ?? ??? ??? ?????? ???? ???. ??? ??????? ?? hamstrings ????? ????????? ?????? ??????? ????? ????? (deadlifts, hip thrusts, ?? single-leg hip thrusts ????) ???? ?????????? 10?? ??????? ????.
?????? ???? ????? ?? ???????? ??? ??????? ?? ???, ?? ?? ??? ???? ?? ??? ????.

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

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

??????? ?????????:?????? ????? ??? ??? ??? ???????????? ??? ???? ?? ?? ???? ???????, ??? ????? ???????, ?????? ???? 90 ? ???????? ???????. ??? ???? ?????? ?? ???? ?? ?? ???? ?????? ?????? ?? ???? ?? ???? ????? ?????. ?????? ??????? ?????? ???? ?????.
?????????? ?????:??? ??????? ???????????? ??? ?????? ?? ???? ??, ??? ???????? ???? ???, ??? ??? ??????? ??, ??? ???? ???? ??????? ?? ???? ?? ?????? ?? ??????? ??????. ?????? ?????? ??????? ???? ????.
????? ?????? ?????:?????? ?????? ??? ??????, ??? ???? ????, ??? ???? ???????????? ????? ????. ??? ?????? ?????? ??? ??????, ??? ???????? ??? ???? ??????. ???? ?????? ???????.
? Dumbbell ??? ??? ?????:??? ???? ?????? ?? ??? ??????? ?? ?????? ?? ?????. ???? ????? ????? ?? ??? ????? ???? ??????? ??? ???? ???? ????? ?????. ????? ??? ???????????? ????????, ?? ???? ???????? ?? ???? ??? ?????? ???????? ??????. ???? ?? ????? ???????? ???? ?????.
?Lat ???? ??????:??????? ?????? ??????, ??? ???? ????? ??????? ?????? ?????? ????? ????? ????. ?? ?????? ???? ?? ?? ??? ?? ??? ????? ??? ?? ??? ????. ??????, ?????? ?? ??? ???? ???? ????? ?????? ?????? ??????? ???? ????.

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

???, ???? ????? ?????, ??? ???????? ????? ???? ??????? ?? ???? ?????? ???????? ???????? ?? ?????, ???? ??? ???? ???? ?? ????? ????????????? ??? ???????? ??? ?? ????? ?? ?????. ???? ???????, ???????? ??? ????????? ?????? ???? ???! ?????? ?????? ?????? ??????? ??? ?????????? ?? ????????????? ?????? ????? ??? ???? ??? ?????? ??, ?? ??? ?????? ?????? ???? ?????? ???, ??? ?????? ??? ??? ?? ??? ??? ??? ??!