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16 MUSCLE & FTTNESS 2C,o7

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. :r rrill)y)r(y 14 npr M]Zlre ryvQ rr AaAo- HbrM HVr3 Cnr4Hbr, MorqHbre 6zqencu 6e- ruTaHrv cr4^orz pyK. o4uarco MbrrxrJbr pyK
| { lr.runre MeAAeHHo onycr(arbcr B Aep 71 npecc. Tar< qro noHaqa^y BaM cAeAV- Ma^br t4 rroToMy Hr4KorAa He o6ecneqaT
. L'j, \rBneKatr turaHry 3a co6ot7, qTo6br eT <(ycr/Ar4Tb>> 3Tr4 MbllllrJbr, Ae^at cTaHo- HV>r(HOrz Cr4^br pbrBr(a. Ha.rFrzre c ilpo-
:
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'lHepryI,4,rc.
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.'.f l). '.. e 1- ncxoAHoe [o^o)r(eHr4e
AAr f^y-
': I i{v .\ rrpr.lceAa]fl^r ii, co txTaHfol4 Ha rpv- HO COBOr(ynHbrM yCr4Ar4eM BCei MVCr(Vna- HeH[e Hy>r(Ho B npr/cyTcTBvrv onbrTHoro
YnoPoM Ha ntrTr<v\ pacrprMzTecb T'ypbr. ocnozrn rar(oe cAo)r(Ho-KoopAZ- r,1 HCTPy r(Topa - C r4AO B 14 r( a .

cu, .'r. 1.\tr lTe vcToI4rII4Boe BepTZKaAbHOe

-.lr B . ',.iL'HI le.
rcI)-
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notrnuHHAfl cunA
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-'.'rtic'l)I ql4CTO CUnOBOTO TpeH!,rHra, nnn BbrnonHrTb B AeHb TpeHnHra Hor
:::le! lTecb AAt HOBO|O nOBTOpa.
'.lhlC unu cnl,lHbt.
. . .\l)L N PHMETIAH}If, YnpanrHeHnf, Gerur lloeropur 14xrencHBHocrb
'r i,l B-
Crapanrecb yAeplxuBarb rpHQ [1ogr,enn Ha rpypb 5 2-4 50% 0r 1 PM B npytcege *
I|
,, r -,1
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I( TeAV Ha Bcex (>asax
lHnu cron 5 B-1 O 6O7o or 1PM
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yrrpa)r(HeHr4e 60- *
hxrexcnBHocrb noAbeMoB Ha rpyAb r43MepnrlT B npoqeHTax or pa3oBoro MaKchMyMa (1PM)
r.' ,t)rritcr{blM t4 6onee y4o6nnr^nvr B nphceAe co utraxroti Ha rpyAr4, nocl(onbHy AaHHan Sasa ynpalxHeHun FBnFercF xpurrnvecxor,t.
AA'I
tcT!- .:it'i1llt.
MUSCLE & F|TNESS 19
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Gxonrro He cuorpr, a ornx Mbrruq rbr He yBrllrrrrb.
E
l{e
Ho sro He cnaqrr, qro rx He Hyncno xaqarr! nft
y, pa3Be He cMeruHo: crorrb Ha oAHoz Hofe, cAoBHo rJa- 1)cHrrrr-rrrr? Aa rr :laqeM oHvL? B rolur-To t4 AeAo, qro Bcrxtrrii, p?3, r(orAa
frnr, Aenarb rrry r( norcv? W ro>xe co cMerrrHbrM Be- Jc.\ilc'l-c \'[Pa)riHeHwr c Tt)r(ecTtrMI , Mbltxrrbr BHyTpeHHefo c^o'I

IF
14 Rr)r
coM! He crerxr4Te, Apv3ba! flepeA BaMr4 Tonbr(o oAHa rrlxrjc.\r,rritlK)T o4)oM}ryro pa6ory BeAb Bbr noAHr/i{aeTe 14 onycr(aeTe
HaxoAr(a nlxtHrJvrfrr4a^-bHo uonor,r MeToAr4r(Ll noA Ha- Br-'C. .r .lriilrrrlT, TJeHTT) Tt>r(ecTT4 TeAa To r AeAo cMerqaeTct. flocxomxy
3BaHr4eM oQtrtorJzoHalbHulr rpeur Hr>>. I(ax rrr,rr aHa- r".lflr;r cll.\oRblc AocTIDI(eHZt B WPDI(HeHI4,IX C T'I)I(eCTSIMVL BO MHO|OM
TOMVIfl, nOA CAOeM [OBepXHOCTHbTX MbIlXtt ne)r(I4T erqe OAr,lH ,VrbrLUCrr- . rir B I Ic i IT- or rll)ollHocr?l crotZxz, BbrrronHeHr4e r. H. <
0yHr(rJI4oHaAbHbr).)>
sur)i cnor)r, r(oropbrrZ orne.raer 3a paBHoBecr4e rena. I(ax r?eHupoRirrr) llP;1,1.liclilllt 1r;1;g qepe3 ilapy HeAeAb rapaHTT4pOBaHHO noBbllxaeT pe-
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BHerxHZe Mbnxttbl TeAa, Bbr xoporxo 3Haere. A Bor r(Ar( 6nrrn c Rr{\-r'- i\,'.\hr-irrr lRrrocrb Bcex A,BrDKeHwij, o'r npzceAarmil, Ao )r(zivra ne>rca!

caMbrM ypaBHoBeurnBaF
crolzHy.
G
B I4CXOAHOe nono}}(eHlte,
npoAenafiTe ABnlHeHlre
B O6paTHoM nOpFAHe: r- a

GHOBa OTBeAnTe HOneHO

cBo6oAHoln HoFvt Ha3aA
v, HaKnoHr4Te Hopnyc
BnepeA.

noBTopbr oAHofi pyHofr,

3areM cMeHnre pyHy.

a=tAl\A=qAHvlq
ynpalHHeHue c
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HaqnHatlre noBbil.lrarb I ',.

Harpy3Ky. t{enn oHa

6onuute, TeM cnolxHee
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paBHoBecne. 3ro
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CTAtrT Hanpfrnre. pyHoyr, noATfrnBaF pa6oTaTb He TonbHo
pyHoFTb H oAHonMeHHOr Mbr[ur-lbr BHyTpeHHero
H OHOHeHHOCTI4 TpOCa pyHr4 nonolHnre Ha cTopoHe Hopnyca. cnoF, Ho u Baluy cnnHy.
D-pyxonrb. BepxHlolo noBepxHocrb
oAHOyTMeHHOTO 6eApa. pacnpffMnflzTe Hopnyc TpaBMbr nofcHyil-lbr,
pyHor4 3a pyHoFTb. A n npnMnTe cTporo Aep*(ure cnnHy npfMofr.
HaxnoHhrecb v1
cTolnHy Ha oAHOr4MeHHOr4
nphMmre HOneHO pa6overz HoFl4 t
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BepTvrHanbHoe
nonoF(eHne B HoHeqHom
l/lxa.{e pa3rnbaHue
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n yAep*{nBahre Ha Becy. B pacnpFMneHnF Tena nofcHl4qbt, qTo oqeHb
l'lpecc crarnqecHn ABhl+(eHne pa6overl BbfBoRv,Te BnepeA, TeM onacHo. E
20 MUSCLE & FTTNESS ,uez , zooT
 BH'/'/lUlAHf'/E! HOBOE!
He pacryr 4enbrrr? Ilprueru ery perorrxDrlrroHnyro Mero4ury
H Bbrrrpa*! Paccrcailcr gpyrnu!
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rolbr(o Ha oAr4H Mbrruequ:,;^ii, nyuor!
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Bu n y>Kace? Mon, cKolbr(o )Ke rorAa 4ntzTc tr rpeHvLHr Aelbr? He Hr4e AeAbTbr, To B ynpa)KHeHhvr AAr 3aAHefo vLNvt cpeAHero nyqKoB Aa-
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H ABr4lxeHnlo pyHyr. Tnra cBoAr4TcF H rn3onmpoBaHHoMy

orBeAeHnlo BHr43 n Ha3aA BauJmx noHrerl. Tonuxo
npn TaHoM ycnoByrn ynpalHHeHne HarpylHaeT cnnHy,
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aMnnyrrygbr npoBepbre ce6n v, npyr neo6xogt4Mocrll
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nput*{arb noHTLr x 6oxann. Ecnn Bbr (pacronbtpnre)}

noHTl4, H€rrpy3Ha Ha cnnHy yMeHbluyrTcr.

lU|ETOflnKA
Horrqa: B AeHb rpeHnHra cnmHbr HaH nepBoe
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T,q)+(enbrx TFT H nofcy.
Hax: AaHHoe ynpaH-{HeHHe cnegyer AononHmrb
nogrFr-rlBerHrFMLl , TFrora cvAF L tnroh B HaHnoHe.
Gxonuxo: TpeHrl[]yr,1recb c HpvlTr4r{ecxorrr Becoeof
Harpy3Korl B ALlana3oHe 6-1O noBTopoB,
nepno$ttrecHL,'1 Aenarlre 1 O-1 2 noBTopenrarrr.

2r4 MUSCLE & FTTNESS Ns2 , 2ooz

 TpennHr cnnHbl
rpe6yer 6onuuloro
onbrra n 3HaHnrl,
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npn TpeH!,rHre rpyAl4
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ero ((noF(TFMt4)), HB
CTAHETE OTHNOHFTb

h Hopnyc Ha3aA n
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ynpa}t(HeHnF AnH
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MbtuJt lbl PACNONO}HEHHE tDvHHr414f, c Hpl4TnqecH!4M!'l
BecaMn B Manono-
I LUrpouafrurne Huxrxnn o6nacrb cnuHbr no flpneegeHlre noxrefr BTOpHOM pelH!'rMe.
o6e cropoHbr no3BoHoqHnHa H Hopnycy Bnaecre c AaHHbrM
I sonburne Gpe4xnn o6nacrb cnuHbr, llpneegeHne noxrefr RBnlHeHvreM
o6ngarenbHo
Hpyrnbre BHeUrHne Hpar H Hopnycy
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MUSCLE & FTTNESS 25

lro
CAEnAHO MvlHv.nHOW

f'/lutEHft
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B TeqeH!4e 1O MnHyr. cMecb BbrnolHmTe B cHoBopoAy 393 Kanopn!4, 26 r nporevrHa,
MAPUI! B cxoBopoge cpeAHero c roBnAmHon n roroBbre 5 MIIHyT 4A ryrneBoAoB, B rlx!4poB,
pa3Mepa pacTon!4Te Maprap!4H Ha MeAneHHOM OrHe, HenpepbrBHo 3 r HnerqarH!4

MHEHIAE SHCflEPTA: .Li*r r,{ rirl Ao, opexz, ABor(aAo Ll rtp.) w iloltlHeHa-

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pOR u()-\r'l),..11'l' t). .l I I' ,l..lll)()13 - 'I'O.\ll<C-l -l oTAbrxa Bbr3oBeT cer(peryvLrc vLHcY 1'vL- flocr<onbr(y 3Heprnrc opraHZ3M qep-
I(?,\o|)n u. ()-it i.urt) tu rrlrl'r1,1 r-.1.\ru I Ir) cc6t' H;1, r.l ToT npeBpa"fr{T caxap B noA- fraer v3 )r(zpoB, To rAI4I(ofeH oH
HI4qefO i{.' t.rri.l,)lr,ji)lit)-t'. r1..;t1-r1.,1,.it.,ilr,llK-ll- rto)riH r)r li >r<r,r1-1. craHer 3r(oHoMtlTb. Muruqu cra-
-l-ltti
HaCbIUtBHI{blC ii llt'li.iui,illit'ilill,lt'. A ROT 11 BbrBoA: norpe6n-st)tre Hyr 6onrrue 14 rlorHee, oAHoBpe-
BOT, HeHaCbIUJClt I I l,l t' -l-O.\bliO :iAOPOBbIe MCHHO IIOBbIC I4T C'I IAHTCHC'1 BHOCTE,
^UOHOHeHACbI-
lro^b3yeT B r(llrrecr-Bc ;rirrl)br (o,irlRxoBoe,rrac- r?eH14Hra.

26 MUSCLE & FTTNESS lU92, 2oo7

 rft'
2,
,lt

mlno . Trulf no ' fllll[t'llr

"

kl nrepHer- Ma ra3n H no Bceil Poccn n

 f-
I

Hl(anetvrn9 lrt
O6oasosarensxathueHtD

cpnrHeca
-)

lr
l-ir
F-
I

i
I
i
I

ofill -II .,
I

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A

GIIHbIM!
o
T
l
1l

MnoroneTHlrf onbrr vr coBpeMeHHbre

o6pa3oBareflbHbte np0rpaMMbr PEr-lEnT MECFqA
B OENACT14 (D14THECA rOPfl TI NN KAPTOIDEN bHbI N

>>2 cr. nolHHH n6no.{Horo >>1 nyxoBr4r{a, nope3arb

npoBotrtAT o6yveHne yHcyca HOnbqaMn
no cne[ytou]tAv EtAcqH nn m HaM : >>1 q. nolxHa nanpvrHr4 >>2 cnaAxnx 6onrapcHr4x
a ti|HCTPyKT0p TpEHAXEpH0t-0 3AI|A, >)t/rqaruHut onnBHoBoro Macna nepLla
NEPCOHANbHbIt/ TPEHEP

O MHCTPYKTOP KIIACCYIIECKOI/ A3PO51/KI/

B cpe,qHerrr cHoBopoAe cMetuarTtre rmMbnH, n6noqHurrTr yHcyc, fldnpnHy
O mHCTPyKTOP CTEn-ASPOEI/ KI/ t onmBHoBoe Macno. Burnolxtnre B cxoBopoAy nope3aHnurrTr xapro$enb,
O NHCTPYKTOP Ct4fl OBbIX HAN PABI H MIII
nope3annurrrr HpynHo bonrapcxrrrrl nepeLl .A nyH. XopoureHbHo
IPYNNOBbIX NPOIPAMM nepeMeuafire. l-locraBbre cHoBopogy Ha oroHb t roroBbre
1O-1 5 MhHyr, HenpepbrBHo noMeluhBar.
O l/HCTPyKTOP TAHUEBAIbHbIX HAnPABI1EHtlllrt
CxraMnre cxoBopoAy c orHF t nepenolxvrre ee cogepH{HMoe B Mucxy
IPYNNOBbIX NPOIPAMM
tA oxnagnre. 3arenn ocrpbrM HolHoM nopel+{bre nonocHr4 xapro$enr
o l/IHCTPyKTOP nPOIPAMMbr nilflATEC
Ha Hy6tAHt tA pa3Aennre HycHr4 bonrapcxoro nepqa Ha 6onee MenHue.
O nUCTPyKTOP AKBA-AoPOs]/KyI flonefire cBepxy ocraBru!4Mcfl onnexoBbrM MacnoM. l-lo,qaeafire
O trtHCTPyKToP IETCKoro oyTTHECA HeMeAneHHo vnv nocraBbre B xonoAunbHvrH, qrobur yrpoM B3FTb
canar c cobolr Ha pa6ory.
Canrr-Ilerep6ypr
GOGTAB [xa nopqnroJ: 165 xanopnfi, 2 r nporeuHa, 23 r yrneBoAoB,
Ten.. 8 (812) 329 05 55 e-mail: academy@fitness.sp.ru
7 r F(yrpoB, 11 r Hnerqarxyl
Mocxsa
Ten t195r 933 02 24t25rcnlSaxc: (495) 257 6143 e-mail: academy@fitness.ru

Ter 8'10 r38041t25462 30.254 62

Kiles
00 e-mail: planeta@doris.kiev.ua
www. f itness-academy. ru
HEBfnf,;f',tulAfl OnAGHOGTb
flonrcv cvuepMapr(eroB neperonHeHbr ro- Koropbre 3anpaBKr4 uJeronrror olr4Br(oBbrM
TOBbrMr4 CaAaTHbrMt 3ailpaBr(aMr4 14 KeTqy- MacAoM Bbrcrrrefo copTa, oAHar(o Ha caMoM
raMr4. Crovr Ao6anzrb, oqeHb Br(ycHbrMI4. AeAe peqb r4Aer o paQzur4poBaHHoM Macne,
He noAAaBarTrecn co6nasny 6ucrpo nycrb rA BbrcoKoKaqecrBeHHoM. Bo-nro-
rrpr4roroBr4Tb an,,err,rsur)r ca^ar, Mrrc- -r por", 3anpaBKr4 coAep>r(ar r(oHcepBaHTbr
Hoe v vL oBorqHoe 6ruo4o, Bce 3arrpaBKl/ vt Mr4HepalbHbre coAZ. Ouz Bbr3brBaror
r l rreTqv[br npoTzBonor(a3aHbr r(y^bTy- o6esso>K4Ba[vre v G.,yorcvtpyror pocr Mbr-
pr rcr\'.Bo-nepBbrx , oHta coAep>r(ar ure.rFror7 Maccbr. Her Hr4qero A\ rrue 3a-
'tl)C:l.rtC})HOe ItOr\I,lqeCTBO KaAOytt tit, Vt [paBr(r4, rrpr4rorosneFrHoil B AoMaru-
tit).\l',LLII IHCTRO I13 HL'IX [PI4XOAI,1TCfl HA Hr x vc^oBr4rxr 3 npoBepeHHbrxr 3Ao-
Ilj)t'A11t,ta IIi'lCblIIJCHHbIe )liI'lPbI. He- poBbrx npoAvr(roR.

yriltcb Ebllb ftyqu[M!

 c n oPTfr BHl51 HAyt(A GO3f,ArrA
xosufi Brr;l c1nEpeETA! eKopEE npoEyfil rr=ro rflHyrb?
i{*tMMll nEHhf,

I or raK orlrpbtrue!
^
t IrI , I(OHeHHO, CAbIInaLVL fIpO
T .'' wHwpoBaHHbIe cerbr w cynepceTbl.
tr^M5

^-rr r< Ha3brBaroT [apy ylpDr(HeHwf1,,

..r)TOpbIe BbIIIOAHfIIOTCEI B CTTDKI(e, OAHO
:t Apyrr/^M, 6eg ceKyHAbr orAbrxa. Ectyw
.)e.rn v$er o KoM6wHaryrLvL, To coqeraror
rrPa>KHeHvLfl A r
oAHOrz Mbrrrrybr, eciIr/^
. cy[epceTe , To LLSr Mbrt[ry-aHTaroHZcTOB.
\ rerepb clyrx aine! Ora3brBaeTcrr, rrorp trcarouJe
,,
5Qe r<TvLBHbrM trBLtrercrr < crra praBaHZO>
: r pa>r(He HvLiL A^r PA3HblX,rnbrrxry ! /,ou ycTwM,

.,;,r rlpwJf/Iw B 3aL, qro6nI IIpoKaLIaTb ctII4Hy

: i yrpa>KHe]Hwil, A rr crrr4Hbr ra rpwryefrca. floBepbre,

.irl.\eTb He ilPwAeTctI ! Ilonyr vLTe oqyM eubril, rraMrr w:rrtl,

D
\l

l,
t-
.lI

cof, EPXAHIIEll'.?,'"llili#;,H1"1ll=";,:'filTH:ilT#ff*"#tv'JlvnnoBEpb'
oPAHqySCHUU HlnM HA EnOHE
MUSCLE & FTTNESS 29
 ll I BcnnHA
Tf,T4\ HAHN(IHE
qEtfEBblE lU|bll|.ll|bl I utr4pot{ aVl I ttAE,
TPAnEU|/1|/1., POMSOB|/1.AH_bIE, SAiqH'/l.E nyL{ H,lA AEnbT
GETbI+IIOBT. I Z PASnu'r.HOT{HbIX CETA, 3ATEM
4 CETA nO 6, 8, 10, 15 nOBTOPOB

>> OJIhGAHUEI r'rra

B Har(AOHe - OCHOBOrrOAafarOr4ee
6aeosoe ABZ>r(eH:'u'e 4v'fr Cilr,lHbr.
I(ar< r,1 Bo BCex npoqnx oasonbrx $::'*--
v[pa>r(HeHr4rrx, ycnex nporpaMMr,lPveT
rtpaBr4AbHar rexHrlr(a. Ca,rnar qacrat
ourr,r6xa - pbrBor( r(opnvcoM B Tar(T A.
noAbeMV uTaHrz. on o6rrer.raer crapr, Aeprxnre ronoBy
((B nnHmlo)) c
oAHar(o cHI4MaeT Hary)y3riv c eallleu
cnr4Hbr. flo^usrare, rAaBHoe
n03BoHor{ H !t HoM.
- He orHr4gbrBa hte
r4c Kn roqr4TeAb Ha fI He[oABr4)r(Hoc TF,

crozxl,r. Ecnvr r(Llcrr4 He Aep)r(AT,

Ha3aA t He
onycHarZre
IIpI4MeHI4Te |I4MHACTI,IqCCI(I,le pCrtHI l.
H rpyAl4.

HOMNNEHG >> CTAPT: Vaepx< vrBatr urraHry

Cnk4H.A+TPIA uEnG np'IMbIM llrl4por(r4M xBaToM,

YNPA}T{HEH14f, cETbl" lloBT." " npwMr re rono)r(eHze rny6orcoro

Har(AoHa BnepeA. CnnHy Aep>Kr4re
Tnra LUTaHrn B HaHnoHe 6,8,1 0, 1 5
nOA,qepI(HyTO npl,rrrOz, >KI4BOT
- B CynepceTe - r{yTb COIHI4Te.
nT trHI4Te, I(OAeHI4
CDpaxqyscxrarl 6,8,10,15
)Hr4M nelHa C,rrrorpzTe B noA nptlMo ilepeA
co6oz (Al.
- B cynepceTe - >> EIbITTSNHEhILTE:
,l i-i,8..^iJ,'Jli,'t 5 MorqHuM Ar4HaMr4qHbrM
I
ABZ>r(eHr4eM [OATtrHr4Te [rTaHry
Tnra H noncy cron 4 10,10,12,1 5 I( ilotrcv (Bt. Aenazre ABr4)r(eHr4e
- B G![epceTe - <(Aor(Tt Mr >> ! <. But<aloqr4Tg>
Opaxqy3cHr4rl >xrnna 4 10,10,12,1 5
a
xa 6noxe B. Gzqencu! B BepxHez 'ro.rrce rtrrra
, * He cr{uran pa3MuHor{Hbrx ceroB. TnH aATe ruraHry roltHo c4enalare nay3v Q-Z cer<yu4u)

T
* *MenRfire narpy3Ky, qro6ur ror{Ho BbrAep}Harb 3aAaHHoe H Hrr+rHerl obnacru 14 Tonbr(o rroToM Bo3Bparryazre
qncno noBTopoB B Ka}t{AoM ceTe. cBoero npecca. uTaHry B T4CXOAHOe nOAO>r(eHr4e.

30 MUS.LE & FTTNESS .uez, 2ooz

 ,t
I

End t
t
)

cDPAHqyScH'/|Vl lHVtwl
NE}}TA
qEtlEBblE lUlbll|.lllbl I rptnqEnc
iBcE TP|/| nyqHA)
GETbI+IIOBT. I z PA3nrl.VIHoT{HbIX cETA, 3ATEM
.1 CETA nO 6, 8, 10, 1 5 nOBTOPOB

>> Ofll4CAHUE: 3a1,aHee

'.'.foroBr,Te <(
Pa6oueg> MecTo.
'.it-l;r<nTe Ha no^ v I43fo^oBbt cr(aMbl4
. .rrrrv Hy>r(Horo Beca. )l(errarelbHo,
,.ir,r uraHry noAaBaA BaM naprHep.

lBy

)M.
hre
A.
,Qepl+rrre noHTr4
nonHocTblo
HenoABl4F(HbrM14.

>> CTAPT: I-lpz,r,rzre

no^o)r(eHr4e ne>r(a Ha cr(aMbe Ar44oM
r(BepxT. Bosn^nurr4Tecb sa rpzQ
lxTaHrI4 nptIMtIM XBaTOM
Ha uzpt He nleq. flo4Hut Mr re
ruraHry Ha nprMbre pyKZ (Al.
>> ffihtnsfiHEHHE:
Vlepx< vBa tr Aor(Tr4 HenoABr4>r(HbrMtr4,
B. noAqepr(Hyro MeMeHHo onycTr/Te

cnnuT F Pagur
6egonacHocrl4
rpzQ rxraHrr,l r( roloBe. He
pa3peu avrce c Bor4M Aor(TrrM
IIEHb rPynnbt MbrrrJq onycHarlre <( pa3T,e3>r(aTbct>> . B Hz>r<ser7

ruTaHry tro3vrrJvtn cAe^a r,lre r<opoTr(vro

2 Heagpnqencbt, 6nqencut ncHnloqnTenbHo ilav3v lBt, 3are,,ut MoIgHbIM
6egep, FroAullbr, r4Hpbl
noAHoHTponbHo. noAr(oH1'po^bH brM ABr4 )r(eH r4eM

4 Orgulx Rbr)KMr4Te [rTaHry B I4CXOAHOe

no^o>r<eHr4e Ha nprMbre pvr(Ll.

MUSCLE & FTTNESS 3l

 -

l3l cnuHA
nvnnoBEP
G TAHTENEVI
qEtrEBrrIE lU|blltrl|bl I
LuuPo.{alZ || \AE, EonbLU tAE
HPvrflbtE
GETbI+I|OBT. I
1 -3 PASM.IAHOT{HbIX CETA,
SATEM 5 CETOB NO 6, 8,
1 0, 12, 1 5 nOBTOPOB A.
Aep>xnre
noHTl4 r{yTb
>> O|'|]'ICAHUE: I-tynnoBep - corHyTbrM14.
qpe3 Bbr.rar7Fro aQQer<rr4BHoe
ynpa)r(HeHr4e. Ecnv Bbr He 3Har(oMbI
C 3TI4M ABI4)I(eHI4CM, CH219?r\21 pa.l{rll lTe
ero c neu<or7 raHTelez. I(or^r,a AoRejcrc '

ylpa>I(HeHl4e AO aBTOM?TZ-I,M?,
rrepexoAr4Te ua 6orrn[rr4e raHTe,\r l.
>> CTAPT: f]1'rr r.rar.rrc roAoir(eHr.le >> f;l bfi fltffi$T t"{ # *"fi ffi H : I-rp;'un rMrA
<<MOCTI4I(a>> C OnOl)ClH Bepxa CnI,lHbI Ha pyr(aM7l roAqePr(HVTo MeMeHHo
norepeqHo crorrqvro criaMnro. Crvil:avl onvcTzTe faHTeAb :lA fonoBv r( no^y,
VnPI4Te B non scett nOBepXHOCTblo. nor(a He noqyBcTBVeTe cr4nbHerzuree
flpecc Hanparl4Te. faHreru Bo3biMlzlTe pacrrr>rieHr4e ur,rpoqararuzx lBl.
B. ABVMI pVIiaMI,l, I(aI( Ha Qoro, lt B sla>xrtez noszrJrrvr c4enarZre r(oporr(yro
flepeg HaqanoM noAHr4MZre r(Bepxy (Al. nav3y I/1 BepHTlTe faHTeAb B r4cxoAHoe
HOBOTO nOBTOpa no^o>KeHr4e H? flpflrabre pvr(Ll.
GTATNqECHM
HanpnrnTe
tttvtpoqa tI ur ve.

32 MUSCLE & FTTNESS Ne2, 2oo7

I

f4l rPuqEnc
PASrVltAHVtE Pl/H Vt3-3
F(INOBbI G I'AHTE'IE,VI
qEtlEBbIE IUIbllIIl|bl I rp vuEnc
iBcE TPIA nyqHA) s-
CETbI+IIOBT. I s cETA no 6, B, 1o noBTopo -!F I

>> OnhCAH14E : Xor,q vrpa),riHeHr.re

.-
'ic'rsveT
cpa3y Ha Bce TPU nwrrra Tpr,lrJenca,
A.
. iti(-1,\bu-Ia.:tHafpv3r(a r\oiril,rrcfl HA MuHHrrItt .Qeplxvrre noHTll
nonHocTblo
it)ri. on )r(e LlcfIbITbIBaeT caMoe cl4nbHoe
HenoAB14lr(HbrM14.
,.'t''lt(eHl,te B Hl,l)t(Hetl ro.Ixe aMIAI,ITVAbI.

I
r--,
-
7"

B.
He onycHafire
-onoBy BHl43,
{orAa crn6aere
.-l O HTt/|.
H ao6opor,
,le plHmTe
3 e cTporo
3e prn Han uno !

>> GTAPT: f11'rr,r,v*rre nono>r(eHr4e

Cr,lAt Ha CI(aMbe C I(OpOTI(OZ npfl.nurOz
cnl,rHliora. BoarMl,rrecb :a rpzQ
f2lHTeAr.l, KAr( Mr nVAAOBePa,
I,1 C IIO,MOIIbIO naPTHePa BbI>MlI4Te
r2lHTCz\b Ha npflMble pvl(r,i lA!.

,:;r i,,,, ?-*';,,*i fl'"l ffi.f$ ' .'.$

ffiii F$ fir* ffi ;
fl o4,ue1'rrrHvTo Me4'treHHo orvcrnre
faHTeAF, -l? roi\oBv Ao oIqyUJeHI fl
c r,l^bHofo pacTt)rieHr4'I 1-Pr4rJenca.
OcranoBl,rrecb, r(orAal nor(Tl4 cofHvTct
noA np'IlvtblrM lfAorM. B FIt,t>l<nera Toqlie
aM[Ar,lTYAnr C,r,enarare rioporrrvro [av3Y
(Bl. MougHbrrM noAxoHTpo,\bHbl.vt
ABI,l)IieHI'leM BbIilirMl'lTe fA HTe.,\b

Ha rPrMbre pvrir.l.

MUSCLE & FTTNESS 33

 l4l cnwHA
TttrA l{ rl('flGy GTOf,
l|EnEBbIE |U|b|l|.tl|bl I lttr4poq a7't I ttAE, TpAnEutAVt,
POM EOBIAAHb|E, 3A,qHaAE nyqKn AEnbT
GETbI+fIOBTI l q cETA no 1o, 1o, 1a, 1s noBTopoB

>> OflhCAHUE: Trra cro'

t B^terc tr 3AMerrATe^bHbuur {>rauanbHblM
ynpa)r(HeH r4eM c orqerlr4BbrM ctlcf exro,lrr
naMnr4Hra. Enor< He Aaer MbnurraM
CTII4HbI OTAL'IXa Aa)Iie B CTaPTOnOTa
no:it rJrrrr . Bao6 A Bo r( Vnpa )riH eH rule r4l,reer
oqeHb lxl4por(vro aMnnnryA!, r(oToPat
no.lBo^teT Mar(cr4MaAbHo pacTtHVTb
MtIIIIIJbI ClIIzlHbI B I4CXOAHOM rIOAOilie HI ll I

vt yoitrvt !,o czirMotZ ctalrruol)r crencHn A.

cBeAeHnt nonAToli B IioHeqHoin't-r,r rir'. Crolrre Ha
nony ecerZ
noBepxHocTblo
crynnerl. He
nepeHocnTe
Bec Tena
Ha HOCH14
c oTpbtBoM
NFTOH
or nona!
B.
Oreognre noHTyl
Ha3aA HaH
MO}}(HO AanbUJe,
AO CnnbHetlUtero
cBelqeHnn $
:/
nonaroH. >> CTAPT: f1pr,rqeilr4re
ri or(oHeqHocrr4 Hr4)r(Hero 6nor<a
V-1'ryl<otrTb. Bo.lr,.,rnnTecb 3a pvr(orTb
nprMbrMr,r pVr(AMr4 z oror,r4r4Te or 6noxa,
qro6nr rpr,lroAHrrb pa3HoBecbr. I(onenra
rrvTb corHr.lTe, Hanptfl4Te npecc
r,1 pacnp trMtlTe clr,lHv. I-loro.nur rrpr4Mr4Te

rroAo)r(eHr1e Har(AoHa BnePeA Ha vfo^

30-45 rpa4ycoB. I-lo4azre ra3 Ha:laA,
qrotJu VpaBHoBecr4Tb croraxy (Al.
;u* ffi hg ffi ffi.{1 F4 ffi Hlrt ffi , Mou;Hu,r,r,
xoPoruo c r(oopAr4Hr4poBA HHbrM
ABI,l>r(eHr,leM OTBeAI4Te Ha3aA,
^OI(TI4
IITO npl,lBecTl,l pVI(OATb IiAIi MOil(HO

6nn>xe r( notcv. B xoue.rnor,r roqr(e

Ttrrvr c4,enarare r(oporr(vlo nav3v (Bl.
Me4,neHHo << orrrvcrr4ag)> pvr(orrb,
He MeHt'I vf^a HAr(AoHa Tena.

34 MUSCLE & FTTNESS

-_\_
 f6l rPuqEnc
cDPAHtly3cFtVtVt lHVtwr
HA TITOI{E
qEnEBblE lutbrurllbr lrpvlJrnc (BcE TP'l{ nyqHAl
CETbI+fIOBT. I q cETA no 10, 10, 12, 1 5 NOBTOPOB

>> OIUCAHUE: Aa'uoe

. itc'Hr,le ooecneqr T T?I4rJency
A.
,,'r ir (>uHannrrurZ naMnr4Hr. Xorrr
flocraBbre
GTynHm
- :rue Harpy>r(aeT Bce rpv n)F{r(a
(Bpa3HOlHHy))
- .:.il, Ar(rJeHr Harpy3Kt cHoBa
'.'\ril-crr Ha MtzH:a:'irit il\rqor(. AnF ynpoqeHnfl
croht<u.

.ra
:h
l cTblo
He
4Te

rM

'.t)litl
>> CTAPT: I-lpzryeilzre
B.
r
r( or(oHeqHocrr4 T-poca BepxHero 6norca
.i'llll
t{ro6ur He r(aHarHyro pyr(orrrb. Bcrasrre cuzuorT
rc 6rroxy I4 BO3bMI4TeCb 3a I(OHIJEI
.. :t-c AOnycTyrTb
onacHoro pyKorrrtt seiirpanbHbrM xBarorur. I(opnyc
nporm6a Har(AoHZre noA yrloM 30-45 rpa4ycoB.
nof cH14qbt, CrynHn rrocraBbre <( Bpa:rHo>r(r(\D>. Aorcrvt

AeplHnTe cnnHy corHr4Te, yAep>KvrBatr KoHttbr pvr(orTz

npnnnorl v, 3a 3arbrlKoM (Al.
HanpFrnTe
npecc.
>> BbIfiOfiHEHHE: He ^ndeHrrrr
tro3vtrJvLr4 nor(Te ii, tuoulHo pac rprMr4Te
pyKZ AO napa^Ae^r4 c no^oM.
O4uonpeMeHHo BbrBepHzre o6e riLlcrr4
Hapv>I(v (Bt. C4enar)rre xoporlivlo
nay3y 14 MeAAeHHo BepHr4Te pvr(orTb
B T4CXOAHOe nOAO>r(eHr4e.

MUSCLE & FTTNESS 35

EXH FWH
ercrnpgrrnuf, Arrep liHP Ho repprroprrr Poccrr
Komncrilrr <<fexnororrrrr Cnoprnrnolo llnrcrnnnn
Tnr HaBepH irKa cAbrrrraA
o5 arortn! Ho HTlKorAa
He rrpoSonatt! I_.lp MeHr4
y4apHyro <oTKa3Hyro>
TexH'l.Ky T4 HaKOHeTJ B3OpBr[
cBoro SacrorrBrrryrc ctr
MycKyA arypy ! Eznrr I efrrep
rscLE & FTTNESS 39
 naeTe rr(nll|l trerKo. Bu enpaBxrrnert
) a roToM rrorr/.rvL Ha oLvLHHaArJarbriL, oAo-
HAfrprDKeHvLeM cvLL vL Haqa v ABeHaLrJa-
HAeTe, qro sToT rroBTop 6yrer froc^eA-
(T, qTO Bbr CyMeeTe c HIAM CnpABVLTbCtr.
r, Bar[e LvLrJo wcr<a>r(eHo, Abrrr.raTb He-
Te rrrraHry BBepx, rroKa oHa He 3aMvL-
HA BAII.IVLX II Kax. floToM Bbr c rpoxoToM o6py:rl;t-
e rxraHry Ha cFbe!MoxcHo BcraBarb! Bu or^,nqHo BbI-
\ r lT\ e
lvttyvt cBoro patJory! .6u AorxAZ Ao KpavLmew rorrKz MbrrueqHo-
ro Harrp fl>r<eHwr, Koropoe l'lrlrrrur o MycKylarypy BcrrKr4x czn! Bu
AOBeAZ Mbrrllubr AO TTT4KOBOIO T4CTOXJeHVLfl, AO <(OTKa3a)>, KOTO-
pnil, crrrtTaercr rAaBHbrM crzlvryloM MbrrrreqHoro pocra! O4naro
TaK i,lw?To? LasaviTe-Ka, y6anvuwBec rrrra:ttuL:rra1.0-15 rr. Crrno-
rpvLTe-rKa, c ?TwM BecoM Bbr 3arrpocro cAelaere erge rapy-Tpoit-
Ky noAXoAoB. I(ar >rce rar? Buxo4zrr, wcrorrJenwe Mbrrrrg Srrno
Hefro^Hur,ur? A eA ecre c HwM TpeH'tpoBoq:Hntil. cr,lMy^? Ilony-
qaerc'r, Ba[r <<orKa3>> ToAbKo '1 Ka3aAcSr BaM HacTotlwwM, a Ha ca-
MoM AeAe, wcrorrJrAt Arzrrrb qacrb MbrrrreqHbrx BoloKorr? \/nu, aro
TaK. Hy, a .rroSnr cr%Myn K pocry rrol) {ri,Lo 5orrb[rr4HcrBo Mbr-
rueqHbrx BoAoKoH, Hy>r(Ha coBeprxeHHo ocoSatr <(orKa3:,;'afr>> Tex-
levtKa. flepe4 BaMuL orrrtcanze r"pex MeroAr4qecKT4x rrpzeMoB, Ko-
Topbre [o3Bolrror cAelarb <1orKa3>> ilopa3TtTelbHo rnySorwM ur
MacrrrraSunrrn. Or4ava He rpe6yer KoMM eHrapvfl .
)b
f-
l1 -

+
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1-

1-

I-
)-
)I
l-

)
-: ONNGAHNE TEXH NHV.
'l . l

MormBaLlrF.

r:i'

' :: .

,l

LfJraHra vn. TpeHalxepbt. 1

r) t,-,'

Oco6enHocrr4 TexHnHn.

;. 1':,1-'.,' ", - .,'rLi'':

Orgurx MelKRy ceraMn.

MUSCLE & F|TNESS 11

nocne ((oTKa3a)), HorAa HoBbte noBTopbt caMoMy ononeTb
ylxe HeBo3Molr(Ho. O6ul.{t-to H BbtnonHn}o He 6onbule 2-3
$opcvtpoBaHHbrx noBTopennrn B nocnegHeM cere ynpa*{HeHylfi .

He ece ynpaH{HeHHF roggrcn ff,nn $opcvrpoBaHHbtx noBTopoB.

[lprrr.rrrrHa B ToM, qro AaneHo Ha Bcnxoe Aekrrr(eHne try,qo6xo>
crpaxoBrqr4xy. H npvrnnepy, ManonpurogHbt Bce ynpalxHeHmn
c raHTenFMLl. Ha uorl B3rnHA, nyqlumrl eapnaHT
RnF $opcr,rpoBaHHbtx noBTopoB - )+(r4M turaHrn nel+(a.
Tyr crpaxoelr-14H urMeer Bo3MolxHocrb rortHo iqo3npoearb
Harpy3xy, coxpaHnfl nonnurra KoHTponb HaA luraHrnrllr.

polx.qalor He cronbHo $mamqecKyfo, cxonbxo nc!'txt4r{ecHy}o

ycranocrb. Tax L{To, ecnt4 Bbt HaL{Here rpeHmpoBHy
c $opcr,,rpoBaHHbrx noBTopenurl, To Hagonro Bac He
xearlar. Fl peHoMeHgylo genarb $opcvrpoBaHHbte noaTopbl
Tonbxo B oAHoM nocnegHeM cere basoeutx ynparxneHmrl.
B H3on!4pyror{r4x ynpa}fiHeHt nx raKne noBTopbt BbtnonHfiTb
He3aqeM)).

<<(Dopct4pogaHHbte noBTopeHnfi nonolKeHo genarb ronbHo

B caMoM nocnegHeM cere ynpalxHeHnn. Ecnn Bbt ylxe
ycnenyr nponenaTb MHCIro ceToB n nopn,qKoM ycTanm,
Bbr He cMol+(ere BbrnoH{r4Tbcrt e $opcr4poBaHHbtx
noBTopax, Tax qro Ha.-tarb Hylr(Ho c coKpau{eHltFt o6r-r-1ero
L{ncna ceroB B ynpa}HHeHyrr4. Fl cqnralo, qro bonuue
2-3 ceroB Renarb HnHaH Henb3n. Broporl Bonpoc -
coxpau{eHne qmcfla noBTopoB B cere. Cer He Aon}HeH
6urrs (gnlrHHbrM)), nHar{e $opcrrrpCIBaHHbte noeTopbt 6yRyr
pa3ByrBaTb BaLUy BbrHocnnBocTb, a He cnny)).

noH!4Man Merogyrxy 6orqvrbwngtnHra, To Aenan

$opcrrrpoeaHHbre noBTopbt B HalHRoM cere Hal+{Roro
ynpalxnelrmn. B mrore MoH cmna He ronbxo He pCIcna,
Ho Ralxe nagana. CerogHrl Ft BbtnonHnlo $opcrapoBaHHbte
noBTopeH!4Fr TonbKo B oRHoM nocnegHeM ceTe
ynpalxHeHmH, ga n To ganeHo He Bo Bcex ynpa*{HeHnFx.
Ecnrn ,qparlea Her, R eoo6r-r-1e orxa3btBalocb
or $opcl4poBaHHbrx noBTopoB)).
>> Orgbrx MelHAy ceraMn. a0opcr4poBaHHbte noBTopbt -
sro cunoBorl crnnb rpeHmHra. Hy a MelHRy cmnoBbtMt4
ceraMlt HylKHo orgbrxarb .qonblue. B qacrHocrrl,
.fro6ur noHyr3r4Tb Harpysxy Ha cepgqe. ,Qa n eoo6u-1e,
$opcvrpoBaHHbre noBTopbt - sro oqeHb cepbe3Han
TexHnKa TpeHnHra, F(oTopaH He TepnmT cneutHr4 14 cyeTbt.
fim.{Ho n nocne cera c $opct4poaaHHbtMyt noBTopeHnnMyl
orgbrxalo He MeHbuJe 4-5 MnHyr)).

$opcnpoBaHHbre nonTopbt abconnrHo nenepno!

Onyr rpe6ymr, qro6ur naprHep oxa3btBan mM noMolr4b
Ha npornlxeHnu ecetr aMnnnrygbt! Her! flaprnep
noMoraer BaM npeorqonerb ronbHo (Mepreulrl> yqacrox
TpaeKTopr4r4! A yxr ocranbHyro qacrb aMnnnrygbl
Bbr AonlxHbr nporlrn caMocrofiTenbHo! 14 ryr naprHep
TonbHo crpaxyer m HanpaBnfier urraHry!

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L'lIlyr i'lititi-:l{ L.lll:r,: Ilt,;i-*it'ii. i.:,-,o11 ii-:'lfili,'i ,.:j i.i r,"i.tt4Fi;i* i

F{i-itj!t1,ii-;:r'},.-i,4,-r--1. i-lVt-:-lf-,.-.J::,i--i[-,]i; l;.liliri,,'1il'thliilL:

rj i":f;il-i"l{€:ili11\j1 }i{-)1{ji,.}i-^;t'l .',::,..r,;':if"l i_;-f ',.r ';t-}lJJ= ',; ,,-. lvle}-"iR)).

i-'f e *r*'iii[:Lii]i1 i|'ji {);fl11i1-1 .) 1,.1,.11:".i'i:.:-,::: lir,.l;-i.ri'r " jbi ngfiajl

;Ji-iijil-ilr::-l*l ilr-lr.i;11i,, fj;llri) i----1,:i-,i'l:-ii-, jrij-,aji.,t I ;l; i,,', j-1,",:iiiitftT
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.-f[ {i{] } Hej;ici), ,-;c-ih ti"rt' ;,; i{i,{.ii-i-l"ir f-.:ii ;*J;,,-i l;;--jtti,;:...ni
OnncaH!,te rexHmHm. ^-'ri'l:Jirl; ;''i,'lr il, f-} .:iitii i it-;11.i-:r-:: - 'il-'::-,*.:-.1 i-.r.,,;,.,ir-.i ;,.,1';:'i-.:.-]J))^
, i i i:li{tll{. ''-,-.' I :-Jt,,;,i,A i i:i : ',,
-: -,1.::,i ,.ri:- ...j i;.,r; l f-tiilJl jll Cl AHgT
l-. .: .' :;lli-i(,1:1t\I!r-.ix;l;lr. If,-]', i--{'iL: ;r :iJt..l-il|ti-r'.,i.I: 1..:,ilf::li!L4iri"
;, l'll '": 'i-'*;liHclh-l i. ;-.1 f ij I ;'t1t,:'"n tl*" -1-l- :-' j. "-',; j; ,.lii.t-, :rtrilALrllr.4 CeT
: f."i,. ,{f ftKl 7jt:, ', ? l-ii-.ii:-j i"$i;ri ,,1},1:. ;i.t:: , .',.,:.i iit ): f*ii;-r 1;ryli
: r,;. . r;:lr-i l:"C:'l !,'i 1:ilil{-}i Ll t:: r.{ i-li-i.lir; r,: r l i-, l i.:ii-rt.i) lltll- *
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p
., : .-. '.;i",!';*,..14.f ,:in-l-'fiilJi;t .?':' ,-) ': :-;Ct.lilt;j-l!-J*tii CgTe
- ::1i. .'.11{i,,{14 ni} :f l !-;i- .;t /"j-rxi-.,+,:1 ;,i; 1.,,i:i:{-};li{:i-l'iiilyl
,.',i' i^- !r.. ti-{Cl,l iiif'T-t.{il*lt-iitt,.'i) 1 ,i. , ,.,'-'',,.-^ 'tii:1i:'TLl$lLi-i[,It,l
,i."'*.i.:,'. i-'i.]Tl.]1,'i,:j i. j-- ':i;: ii 'ilr--.r: !ii:r a;f-i.-l{"./1 trt-{:j
'-:jil,lg
:/ r'i :"t .,:...i.;,tiit- E,-;f!"'l*i ),q1.{-.-i ..i-.ti,.. el ,,-: ir, fiijj-j i:Lj_:[].
-ji^:r,'ii:i;i ,.)i,iVliitt*,1 'if-l{l-:lt,.tii-l;jir:}i: i/ii-fi,1' u-ri..iLjbtrpili,

"iL;";d,;i-'; l1-a.i;-j:-{iitl r-:il{i;,-iiJ--rt-i-r;.':i' ,'i';:,:i-.ir,ir-llJ,Df*..iqHCt.-{J BgCA,

: l,'i't.tt-ti-. , i:.,i j::rt"iii ..r..,.,-;.' , :'.;1:y-,.:,r., j.'. i,...,'.,,,1 l1,ii i,I .lii-i[]n-i]gl-fi
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{-, 1.., lll':ll:ili,:.1 frl "l l-;'1 -if i ; ,1";irr,:'.lj-.r,:,^ ilIi:,;i.-;;j. !-i 15--[f],.1, *-
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I,lll'+ 'i, :l:-^,j^.1-i: h i),r: i,,--"'-i'1 ;,:. .: !^."

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 APTNHNH
Aprvlre^ttH - 3To Ha3BaHnc
aldr4Hol(I4c^orbr, r(oropat
HarueM TeAe rrpeBpautaer-
cfl B oK%cb a3ora. La-La, B ry C?n1,1s
BpeAHyro or(r4cb a3ora, r(oropyrc coAep-
>Kar BbrxlorrHbre ra3br aBToMolvttveil. Ho
Bor cropnpws ! B opraHz3Me qenoBeKa
oKI4Cb a3OTa 'BbInOAHtIeT Ky.Iy fIOAe3HbIX
QynrcgzrZ. Ilepnaa rA caMatr rAaBHat
pasnvLpeHr4e KanvLAAirpoB. 9elnr o:ura lJvt-
pe, TeM 6onnue r(poBr4 rrpoHr4Kaer B Mbr-
rrreqHbre rr(aHr4 opraHrl3Ma. I(ponn Hecer
c co6olZ firtTarenbHbre BergecrBav asa6o-
Ar4qecr(ze ropMoHbr. Peeynnrar ? Pocr
Mbrrxg ycr(oprercr ! rlv':na B opraHr43Me Ao6asra HMB arrwn-
ffoanpoBxa: flpznvrz.a;iire 3-5 r apwr-
HT Ha )rypoM, rrepeA TpeHzponrcorZ vL ne-
peA cHoM.
KPEATNH
I(pearv H 3To Hary-
pa^bHoe coeAZHeHZe, Ko-
TOpOe COAepXr4TCsr B MtI-
ce. I(arc pa3 no zroii, rrpvLqvtne ecrb Mrrco
oqeHb none3Ho. I(pearzn nocrynaer B
KpoBb vL BMecTe c Hero npoHr4KaeT B
Mbrurgbr. Tarrn oH craHoBvLTctr <(TonAZ-
BoM>> AArr MbrrrreqHbrx cor(parry erutit
Apyrzrrnr4 cnoBa MV, r(pearr4r vL3 M.rtcHbrx
rrpoAyKToB froBbrrraer cr4^y 14 BbrHoc^rl-
Bocrb BarrJv:x Mbrrxg. flpan4a, Tyr ecrb
oAHa He3aAaqa. 9ro6nr KpearzH pealb-
HO Cr(a3a^Cfl Ha CnOprrlBHbrX pe3y^bTa-
TAX, MtCa Hy)r(HO CbeCTb MHOIO - OI(O-
,ro 5 r<r. I(yrurypr4crbr He placr(ylor cra-
48 MUSCLE & FTTNESS ,uez, 2ooz
BIrrb HaA cot-lot.r noAobrrnre
R 3KCnePr4,vleHTbr r.1 npr4Hr.lMaroT r(peaTZH B Ct /^bHeW-
B Br,rAe nr4rgeBorT ;o6aBrir,r. nvfit crr4rvrylrrop MbrrreqHoro pocra! Ce-
f[oenpoBxa: I-lpnnra.rnAr'are 3-5 r r(pea- r(per B ToM, rrro AaHHnrrZ nporer4H crpe-
TvLHa AO T4 Cpa3y nOCAe rpeHzpoBr(r4. MI4reAbHo ycBazBaerct (sa L0-15 lurznyr)
14 co cr(opocrbro 3r(cnpecca uocTaB^rer B
TIIUIB Mbuugbr r4cr(Aroqr4TenbHo MHoro 6nonorz-
Hasnrnaercrr 3To rar(: 6era- qecKr4 ar(TZBHbrx aMr4Hor(r4clor. CpaBHrt-
rr4Apo r( cz -6 era -Merr4n6y - Te, TBopor ycBazBaercrr 5 .racon.
rvpar. He HaAo rraHr4r(o- floenpoBxa: flpuuwt,tairre 20 r cbrBopo-
Ero He cpeAcrBo 6opn6u c rapar(a-
Barb ! ToqHoro nporer4Ha nepeA rpeHzpoucorZ z
HaMr4! Pe.rn o nporl3BoAHo,rn 6eso6n6noii erge 20-40 r - rrocle rpeHvLHta.
aMI,IHOI(I4CAOTbI tteil.llyrtna, TOqHee, O Ca-
.r,lor,r axrvsFrorT v uonesFrolz Qoplure nerZ- TNIOTAMNH
! ATTnZuOKZCAOTa TAIOTa-
Ho pacrr4T Mbuuqu, 6opercrr co crpecca- Mra}{ Bbrfro^HteT orpoM-
Mr vL c)rir4raer noAr(o>r<nurZ >Kr p.Cornac- HOe qr4c^o froAo>KI4TeAb-
HO MHOfOrr%CAeHHbrM HayqHbrM T4CCAeAO- Hbrx QyurryzrZ B opraHz3Me qeloBeKa.
BaHlz.trM, HMB cKa3oqHo 4erZcrByer ria ar- Ees Hee se o6xo5vLrcfl pa6ora KzrxeqHr4-
AeroB-HoBZrrKoB. Bor ronbr(o Ha Berepa- Ka vr MycKynary?br, la Aa)r(e 6opr6a vLM-
Hax oHa noqeMy-To <(oTAbrxaeP>. MyH%Tera c nocropouser)i zuQer<gweii,,..
flosnpoBxa =flpvrmptaiire 1-3 r HMB I(asyc B ToM, qro arnerta.recrcwil, rpeHtaHr
yrpoM BMecre c e4orZ, Ao r nocle rpeHr4H- froMa^y zcTorryaeT 3a[acbr rAroTaMvLHa.
ra, t4 nepeA cHoM. IAx Hy>KHo o6.ssarelbHo norrolHrrrb,
vrHaqe HeMzHyeMa KaracrpoQa. Pyxuer
cbrBoPoroqHblr (pzszvecKarr pa6orocnoco6Hocrb, iloHr4-
NPOTENH 3r TC'r I4MMyHVLTeT, OAOAeTOT rr%rgeBbre
. 9ror BVLA nporezHa oAT - paccrporZcrsa... florrnnzre, rlroraMz'H
Har(oBo aQQer<rzBeH AA,lr yBe^r4rrvLBaeT B143ya^bHbre pa3Mepbr
Bcex: or HoBr4r{KoBAo npz3epoB <.Onz^nn- Mbllrrg, frocr(o^bKy froMoraeT Har(on^e-
l7p^Hr4Marb 4anuurZ nporezH
rrrtvL>>. HI4TO B HI4X TAI4KOTCHA.
Hy>KHO AO rpeHhpoBr<r , a froroM - BTo- f[osnpoBxa: Ha.rFrvre c npr4eMa 2-3 r
poil pas! - cpa3y rrocle ee oKoHqanr fl, TAIOTaMVIHA YTPOM, AO t frOCAe TpeHhpOB-
Wmertno raKafl cxeMa npr eMa npeBpa- r<ta, vt ilepeA cHoM. flocreueHHo AoBeAr4Te
rrJaer o6nr.rrrnrrZ cunoporo-rrHmrZ nporer4H cyrorrHyro Ao3y lo 5 r.
 B]ITAM]IHbI/ nrt B, To BaM Heo6xoAr4rvrbr 50,vrr BnrArrrlHoB
MIIKPOENEMEHTbI 81. vB6,vt 50,rnr<r Bvrraur rra B12. flpenapa-
Conpe^nureHHbre npoAvr(Tbr 'I-hI KAAbIJI4A, T<:AAIAfl, I''lHI(A V NP. NPI4HI,I-
nvTar{vtfl coAep)r(aT coB- ^ua rzre c or^ac Ho nHcTp yKrJvrvt Ha yn a r(oB r(e,

- '. r .\IAAO BVLTAMVHOB t Mr4HepaAbHbrX Be-

..'sTR. I( ro.^ury >xe Qzazqecr(ne Harpv3r<r4 PblEltlt )KlrP
- ,rio noBbnrraror norpe6Hocrb B ToM 14 Tarcoz xzp coAep)KrlT ARe
''.'ro.vr. Mo>xer ral( clrtr{rlTbcfl, qro rpe- fpvnnbr )Kr4pHbrx r(I4c^or,
ix)Br(r4 npr4BeAyT r( cr(pbrToMv AeQvLryvr- r(oTopbre noqTr4 He Bcrpeqa-
BI ITAMZHOB III MZI(PO3ACMCHTOB. CA- roTct B coBpeMeHHoM parJr4oHe nr4TaHl,ltr"
\ l .racroir <(>KeprBotZr> cl4loBofo r?e- EPA z DHA , Erv peAr(r4e >r(r4pbr noMoraror
i I rll CTaHOB VITC fl XatttUlrtit,. ECnz He npoQzrrar(Tr4r(e sa6onen awii, cepArta, npo-
' irrrlMaTb ero AononHI4TeAbHo, HaqHVT TT,IBOCTO'T BOC[aAeHI4IO CyCTaBOB, ycr(Opr-
.t'Tb CyCTaBbI 14 ilOHVI:II TCII I,IMMVHI4TeT. ror MbnrrequurZ pocr vL c>K:v.raHr4e noAKo)r(-
. t-t.\tY )I(e, TpeHZpoBI(tl PO)I(AATOT notB- svttuoil? Oco6enno Ba)r(Hbr Br,rrA,vrr.tHbI Hbrx )r(LlpoBbrx Har(onrreszrz. MHoro Tar(r4x
:l rlc B KPOBI4 6eCqZCAeHHOfO TIZCAa . rpynru B. OHr,r noMoraror VcreLUHo npe- >r(r4poB coAep)r(zr Aococr. O4uaKo B HauJvl
.-\rrblx cno6o4ubrx paAr4r(anoB. C swtttt oAoleBarb c4)ecc (>zszqecr(L1x Harpv3or( 14 Lllvr nrcboe pnr6Hoe 6nro4o ratlT oracHocrb
:eLUHo 6oprorca BhraMr4Hbr C w E v3 crI4MVAr4pVror 6enrcosnrra o6.nnen. o'l-paBAeHt,ItI pryTblo 14 ApVrI4/vtI4 npoMbIIII-
.:rlet)t v Qpyr<ron, Ho MHoro Lvt Mbr flosnpoBxa: flpr,ruu.,rnarare 500-1000 Mr neHHbrMr4 Tor(cr,rH aMr4, Tar< qro pu1vii
i'-\r l.!r pacTr4Tentuolz nvruJr4, oco6eHHo Bvff'aMvtua C ABa)riAbr B AeHb, 400-800 .vrel,. >r(zp n\ {lxe npr.lHr.l,vrATb B Br,lAe Kancy^Zpo-
eA. Br4TaMr4Ha E ABa)r(Abr B AeHb BMecre c saFrFrora nr4uJeRori 1o[ra nr<1,r.

eAor,r. 9ro r(acaeTc tr BtAT'aMr,lHoB rpyn- floenpoBxa : f-I1'rr.rul,nrarare 2-6 r pnr6rero

)l(Izlpa B ABa nplle.vta BrM€CTe C nl4lqevt. maf
tu
HeT, u eqe pa3 Her, Apy3bn ! npr4xoA vtrctr no 2 albrepHarr4BHbrx Klrpca
ynpa>ri:r'e:avtit. Ilepnnrr)i npeAHa3HaqeH
Hennsfl QerzLrfvL3vLpoBarb ,rnaccy! Hennsrr clero roKlo-
4n-rl reHerr4qecKr4 cnaGmx Mbrrrrry, r(oro-
Htrrbct eil,, cAOBHo recaHHoMy rzr3 r(aMHtr 6earna3oMy pbre 3ar(oHoMepHo oTcTaror TeM caMbrM 14

r4Aoly. ,\a, Becbr >Kalo6no cKpwrrrrr rroA BaMvL, Ho rrro pa3pvurAror 6ananc MycKy^arypbr. Os
ToAKy B BaLrrvLx roH)rpo roKarbrx rleqax? fle orpoM- qzBaror o6ugyro Maccy MbuurJbr.
BKArOqaeT VnpDKHeHr/r, KOTOpbre yBe^r4-
Apyroz
Hbre Aenbrbr, pByrryvLe pylarreqHbre runnr ? I(ar<oil pe3oH Ky?c 3To rrpzue^bHatr Kopper(rJt fl ee
Qop^nuru. /,,erro B ToM,
qro
reHerl/qecKz
B >KvLBore, BbrrryqeHHoM BrrepeA, TorrHo Bbr - orrr4Buswil,-
cna6nr,rn Mo)r(er 6rrtr rolbr(o oAZH nyqoK
cfl rawria latrcep? A morw? HecseAylgwit cKa>r(eT, rrro y t4 ta oAHa o6l?crb MbnxrJbr. I(ar pa3 Ha

Bac Bcero-HaBcero cloHoBbrr 6one3Hb ! I-lpo rpvAHbre vr z paccqr4TaHbr ynpa>r(H enr tr

rarcorZ cnyvaa
BToporo Ky?ca. /,annuz xypc ] {r4TbrBaer
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OnnCAHl4E: flo,rvrur,lTe , LJoruure 2 cc'r',..r', n \,'ril'r.1;'..ncrrnu Jr'- HrLtr gatt,rner He MeHee 6-7 a|nera. B rArioM Pe>r(LlMe Bbr
AATF, Henb:lt, I,lHAqe BbI He C\'IlCt'1-f lll.'lllt).'.illi-l'1.' II()C.\CAIlllC cMo>riere He rolbrio vBepeHHo noAAep>riarb, Ho ta npn6a-
ABI4)t(eHlttr C BbICOIiOt)t t,tnregcl tRI I()\-'t'r.'lt'\. BI,lTb MaCCV.
nPl'|MEI'IAHHH: Me>xAv ccrlt.\ru ()r-.\r'n.:rii.r'c uc Jo.\r,LLIC,l0 OnhCAHltlE: B ne1'rBoM cere rpr.r,ueHlrire rir,lcreBbre pc,MHI,r,
ceIiVHA. Co BpeMeHeM, IiofAll Ilrrr \()r)()urt) t\r,nt'rl-r'c lio.\In.\ertc, ctlloBott notc, Gpturyrare Pir6c-lrrT.rc cvcrzlBbr.
TeMrt TpeHI4Hfa MO)tiHO lrgtiol)il1-t, r1 -r,.\ti.iB,l-l't., .] ccT J(l <<oTltzl- nPnMEHAHHf, : /,aHHa.r nporl)i1.\,Lvur BrilrorrAer ABel << r(pvra)> .

3a)>. AAt 3Tofo cera \r.vreurrllrn'i-C nee rri'r'ii:rr':l rtg it)-i'.. B ne1'rnoM <<r(pvre>> 5, no RTOpo.\l - 12 nonropoB B cere.

Horn llprncegaHnn 2 Ei,8

Cnnxa Tnra uJTaHrh B HaHnoHe 2 6,8
Horn lHrana HoraMvl 2 5,12
l-pyRu HaxnonHbrfi Fc4M 2 Ei,8
UJTAHTU Pasru6aH!'rF Hor 2 5,12
flenurur urraHru
lHuM 2 6,8 Grrn6axr4n Hor 2 5,12
Tpurqenc Opanqy3cHr4f 2 Ei,I Cnuna Bepxnnn TFra xa 6noxe 2 5,12
DHI4M ne}}{a Tnra B TpeHalHepe 2 5,12
Snqenc lloguenn Ha 6hqenc 2 €i,8 l-pyRu lHvrnn nelxa 2 5,12
l4xpur Flogueu Ha Hocxr4 cron 1 25 CeegexuA B TpeHalxepe 2 5,12
Ilpecc CxpysrnBaHnn 1 25 ,Qensrur lHrrrnn cnAA 2 5,12
flogueubr B cropoHbl 2 5,12
BGETO NONqAGA! Pyxu lHmu y3Kr4M xBaroM 2 5,12
Horn: rpeHalxep Cunra floguenn xa 6nqenc 2 5,12

BGETO NONqAGA!
GXEMA: Cr,rgauaa 1'la[iora n ncl)elnuiricrrnc rrA r,rAnILlHe npr,rBo-
fienuru + pyHt4
4aT I( Iiaracrpo(>uuecr<tr [it,rrrptrir ltr-pr-rrfnn TTbILLILI Hor. OAuaxo
qacTo cA\ {aeTct TAI{, LITO R})c.\lcllll Illl <(l)ccTllRl)al]I,1}o)> MbIlxIJ HoI
ro)r(e r(arac4)o{rrauecxu He xRilrrlcr-. flePet., Ra.vln vAapHarr noAV-
qacoBat MeroAr,rlia, paccrlnrrll{rI:lrr rrrt ) rlleHrlpoBlir.r B HeAeAro. GXEMA: Sror BrlA TpcHrlHrA npr,lMeHtercr npfr,Mo nepeA BbI-
xoAou Hlr noAn\Irr tl,\n B noxo)r(era cr,tryaIJI4VL. OH gerrnegeH-
{EIlb: ArpoQntr MbnxrJ Hor irnrcr.rrrrrnrrccriu R,\crrer :a co6ola pr
arpoQralo MbItuIJ I(oPnVca. Be1-rrrlt tt c-rti1'r31Hltt cBtsr. T1'leHI,lHr Ho r,rcHter Blr:lvA,\bnntt)t npocpr,rnr (>r,rryprr, Aelalt ero rIoA-
rleptiH\rTo elr,\erl lqec IJ LM.
HOf :laOAHO IIOBbICL'1T TOHYC IIblLUll IiOP[\'Cll.
OnnCAH14E: I-locxonbri\I Blr t{c rrr'IrJlt'rc cHapaAbI, TpeHI4poB- [Eflb: Hec.r,rorpr Ha ro, rrro B r(oMnlel(ce Her Vnpa>xHeHzt)t
I(a TapaHTI4POBaHHO Vri\aAbrRllCTCfl B rro,\rr:lcll. H?l fp\rAi-, I1 CnI'lHV, 3TI,l ,VlbI[LIetIHbIe fpvnnbl TO)l(e VBeAI,lqaT
flPhMEHAHhH: Me>t<;1, ccrrr.\rr r c)rAbrxarlrre He Aolbrxe cBor,r Br.r.lV?Abnrn)t otrne^rut, [ocI(oAbItV noly.{ar HeMaAV}o I(oc-
BeHHVIO HafPV3riv.
1,rnznyrnr.
OnhCAHl4E: f1pr,r4'ep)rir,lBar,rrecr Ar,rara3oHA 8-12 noBropoB.
Ou Aa er,Md I(c I,rMaAbHVlo rI,1 rt e1'lrpocp r,r ro.
HeagpnLlencbr, flpncegaHnF e GMure €i,8, nPhMEt{AHl'if, : I(a>xArrra cer AoBoAr4re Ao <<orr(A.lA)>.
6uqencur 6egep, 1o,12
FroAnqbl
Heagprnqencbr, Burnagbr B Cnnnre 10,
6uqencur 6egep, 12,15 ,Elenurur lHunn uJTaHru cnAA 4 8,8,1 0,1 0
FroA!,ll-lbl
Enqenc floguenn xa bnqenc cron 4 8,8,1 0,1 0
Enqencur 6egep, PynnurncHan craHoBan 10,
FroAnLlbl e GMhre 12,15 Tpuqenc CDpaxqyscxnfi 4 8,8,1 0,1 0
lHvtM ne}}{a
hxpur lloguenabr Ha HocHr4 4 1 0,1 5,
e Cn rlare 20,25 Ilpegnneqbn Crrabaxu+rr3anncrbnx 2 15

MUSCLE & FTTNESS 77

 .3a oliHorvt 6t,t.,t ll BrVc'r' I ()-{t ) rtr.rlt . ll
.. Mltcconbre pA.iopeHr.lr, noBceMecrHar oc- LUe)>. Mori rlPr.lflTe,tr Xa1'lnlr Xrl,\, :]AOpo-
Enpone Bo Bc[o Llr,\ll nc-lirrrl'r c rri'lnn.i.\\o.\r. Trl rroRrrA :l2l RoAoR, Pacryrq 'afl Hr,ilueTA , 6es- RCHHI)II;1 TPCHCP-CIII\ORTlIT, :}RL'I)L',\ II NO-
Bce Bor(pvr Merrl ro,\r)rio n Jc.\:r.\n. rn'() plltiorr.rrJa r,t, rtdti Cr\CAcrBI,le, pa:lrvl npe- r(pbrR?ACIr tJarponr,r,vrT.l ntrTHll.\1il, rtofA?l
o6cy>r<4anr,r nl:lerlII)Ie HORoc'r'r l. Xr'rJr r.rr r c-n/nHocrl,t.C 10 r\er fl tir,t,,r BbIHV)tiA,eH pa- RI,lAen, I(elti t TpeHr,lPVK)Crr. flc-rttl't.t:I,.\\/ 1-111

ynopHble cAlxll, rrro criopo,,\ro.\, n A.rrr'- [iorltrt, er\ To,\blio !,R?iti!,bl R AeHb I,l Aail(e |IOpl)IBaACII IIOR2],\IlTb llCFItl Il RbI-
pnria Bcrynr4T B nor)ruV. tI'r'o)ric c.\\'rrll.\ CTl)aLUHO I(OLvtn,\eI(CORltA I.1:l-:la CRoer;l XV- pRaTb I'l.l MOIlX l)]'lt fllHTL'.\|l, OAHttlio Ta
HOBOCTT4 nO paA,I,lO, OAHarto rrerrir, r rl)r l- ;o[rr'r. fl o[i:laRCu\cfr LIVTVHHF,IMI,I r?HTeAJr- cTpervir.tTL',\trHll JL\le]-i],\lolxbo:tll, ItoTol)?Ifl
:IHAK)Cb, IiVAa Cl.lnlrHee :]aIII'1,\,111,\lI CtrtiCr'- ,\,II1 T,I <<ILIT?IH|OI;I)> R RI,IAC I{ONCCHOI;I OCI,1, [pot,r:]olu.\ll c .\ron.\r l'c.\o.\r R pe3lAbT?Te
RCHHbIC ,141r1ftflJbl. B cnot.t 17 ,rer ;t Vcrrc.\ rioTopvro cTirrqr.l^ c rtzlrtor;l-To cB?l^rtrl, oA- <,61-leAC-lROfO,> . Cf() C.\ORll,\ul, MHOfOnO-
nO/VlL'LUzlTIrCtl Ha )liCr\C.lIi2lX, Xl)ltttt t.r I Iill)\' II:llto |IoLLICr\ HanepeltOp BCeM COReTaM RTOI)I{()f() 1'l)t'lII lllfll, :illCTllRI'1r\21 Xapnl,t :ltt-
rrvfvHFrrrrx f2lHTCACri v ce6rr rroA rilx)Bi1't'r)ro. A1)V:ieri-cI,lAORI.1riOB. Te rll,lnt,l Mellt J\'.\lll'l-lrt-.!l i I CO Bl)C.\\eHC,vl Cl,Cz\aAa OAHI,,lM
PaC-
il IiOfAa |IPOCI>IlIilr\Cfl, TO Cl'llt:i\' NRil'l'il.\ llX TIITb CI'IA! Pa:}ORF,L,MI,1 lIORTOpaMf,l, HV a tl I l:l Cll.\ll.llX III)CAlllII{blX .vtoI'1X COpaTHI,lltoR.
T,1 HlltII,lII2lA,\e,\llTh nOAbC.\lhl IIll [il ll ICI IC. tl J'Orr[-lt.tl I,lx Aec'TI(AMI4, a noToM T.1 COTHT- B g'1.111)^\r Ac,\e, Itiilfl,lMl.r 6rrr crtpo/vrHuMI,l
RepTt'ACtl R Iil)VfV V,vtVAl)eIIIILI\ /lil l.llll,K) .\,il1 noA ft4nlIo:loM He:laTet;1^I,1Rot;l [oA]-lc'l- IIC I.iIII.\I1 IIC)II VCNCXI'I R CPABHCHT.iI'l C FIIII-
CTeneHHIrlX CI.IAORI4ltoB, Il l'C, ]'AI lP,.\dl IIIhIC crttoRotlt rtc-lrt.ilitl <(rIeM 60rlr,ure, Te,\,I,\\,t1- I I t'LLI I I I t.\ I I I AOCTI.l)tieH I,1'MI,I 6O;r,rti r,r^Ae-

fvloI,lM K)HbIiVl 3lllry:lI.lll:1,\lO.\l, l',L'.\I 1g 1) ^\II I()il l)t-rB. ()Arrilrio HA oripv)riarorqr4x oHr,l npo-
RIIOAHC Cepbe:lHIrIe [ieCeAt,t () ]-lrct II ilIfr'. I l:'iBL'.\l I OLUapALIII,IRZIFOUJee R[eLIaTAeHI,le.

Ertrt, Mo)r(er, nororvr\/, tn'() Il o]-.\nrn lc or-
Gortcepon c I.rx rofAanrrrt'ir Bcc.\cr1g1..1-rir
c,{?Roti cT,lAoBI.ltit,l ctll.lril,\t rut, n otiulccT-Rc
eARa AI,1 He OTUJCIeHIJallll, Il tltirljllTIr
CBOe He[pOCTOe PeMeC,\O Il.\l [it',l.tt-r IIC
IieM. I-lpta.l.tuv ruoefo 3HT\I:I llt.,i.\tll .\L'f It(-)
Pa3faAirr-tr. Mu Rce, AeTIt OIil)llilH, [iI)L'AIl-
AI,1 CI,IAOI)I, HO t nOHI,LMtlr\ CIt.,\1r elqr' Il Itllti
rtltrine-To rroAfo!,ar V MeHt rrpc.3BbItI?l14-
.-lrt
IIO })llCLUI'lPI.lCb nAetII,l, OIiPVf,,\l,lAI,lCb !,CAb-
1-bl, [POpl4COBilAI4Cb MbILLIUbI pyli. CrOl,tr
Aotia Rl.trb, rITo CI,tAoRI,ltill crpeMr,tAlzlcb ItAIi
C .\IOitiHo Gor\bure ecTb, TAI( LITO l,lx ltTAeTI,l-
tIeCIil,le IipaCOTbI nOI(pFrIRttr\ IAOTHbIIa
c,,tot)t itir,il)a, Hy ? fl RbIfAfI!,cA TAI{, 6vAro c
MeH'l coApanr,l rio)r(v. I-lo crracrblo, R

noRoA ri npeRPa uJeHr.rrc R lr2lcTor uJr'fo CnOpTe, Ii?ll( vI R MaTeMaTI,llie nPflluoe vl

Mv)rirr r,r HV. I(u ur'.nnaro rpa O r,rrrec ri r.l ir r rAeA.,r o61-laruoe Aer4crBr,re r,lMeror paBHVro Cr,rA!.
TCX r\CT C PaCUI4PeHHbrrvlr.r BaTOI)r |Irre.rzlrill Bopr,6a 3rl cr,rAV, riilr( r,r:rBecrHo, yBeAl,rrrl,r-
MeH' I(2lTefol)t,lrlecI(I,1 He VCTPttr,lBa,,r. fl Ud- BaeT MbtLLIerIHbIe O6rre,uu, TAI{ IITO !BCAI,I-
fAfl!,HO Rr,l,l,Cr\, .rrO tiOl-lt[Ja :ra Cr.lnv o6opa- qeHr,le Mb[lru, no nPr4rrr,lHe oFltaruori cR'l-
rII,lRAerct nPI,ltiaRr\CHI,lC,Vt l)il:t,,Vtel)OR nO .1r,1, rroBAeriAo .la coGori HeuryrolrHbrri nPr,l-
BCeM HanP2lRACrrr,rfr,Vr, t,t 3TO OCTPO MeHt POCT Cr,lnbr. Bnepnbre B )rir,l:lHr4 fl rrpr,lrraA
:rar,lHTePCCOB2I,,\O. MOl.r [OA])OCTrtORbtL' fO- \ -IaCTI'le B CI,IAORI)IX COPCRHOBAHI,IflX, rAe
!,br rrl)LlLunr,lcb Hll oco6ril)l r.lcTol)r4rrecrir.lr;l o6oruen B:rpoclbrx ir.\eroB ! I(opoue, no
nePr4oA, IioToPtlli cefoAHt ,Vr:lr\o riTO no- ?TAeTI,leCCIil,LM IipvfzlM rOPO!|a O6O MHL'
MHl,tr. Ero sa:lRzlAr,r Benl.rr<oH /,enlteccr.ler:r. rrolu^zl cAaRA, Hy a fl IOTTVRCTROBAA Ce6;r

MUSCLE & F|TNESS 79

\
BTopbIM Slanurrer.ruo.^ur. Aa-aa, BeAb r or- ;r

I(pbr^ HoBVro MeToAr4riv TpeHVHta, r(oTo-

pat rivAa Grrcrpee, qeM 6uryrorqvfii, rorga
fr ir!3pr\r,rQrr,r u r, pA cTr4T Qzszuec Kr4e o6re-

Mbr MbrurrJ. fnansa.q v5etr 6una, Hd yAr,rs-

AeHr4e, npocra: 4enarZ 6onnure nonropon! tI !rl
I-loro^,rn MeHtI oceHl,rlo, qro BbITIOAHZB no-
BTOpbr, MO>KHO HeMHO|O [epeAOXHVTb r
ril' r tlf*
Itro" '

cHoBa BepHyrbcr r( <.4on6e>r(r(e,> Tex >Ke

caMbrx noaropon ! I-los>rce 3To Ha3BaAr4

A{HoroceronorZ czcreMoll $rco }avtaepa.
MHoro.{zcneHHbre Goxcepcr(ze rcrry6nr
A{Oero BpeMeHr4 nepeno^Hrr^vt Lrc.LIr1., r(o-
Topbre B AaAbHeMy yr^y 3a^a yeAr4HeHHo
Bopoqalz
Ha6rrrc4eHr4eM
raHTeL:,z-
14
h rrrraHrz, o6uvuo noA
pyKoBoAcrBoM r-peHepa-
n-t' -J
ray3p^zQrepa. llo4o3peBarr, qro 6onn-
rul4HcrBo vL3 HZX, no4o6Ho MHe, xortrr
crarb He rolbr(o cI4AbHee, Ho I 6onrure, l
TT
peur4 no3Har(oMr4Tb vrx c ,rnoerz yLust4- h.,

rennHorZ czc're,,nor7. I(arc ? Tvr V MeHr He

6nno :nvrKaKvLX coMH etryfii,! fl ao,,ur(eH r43-
AaBarb csorl co6crneusur)r >xypHan !
9ecrHo npr43Harocb, cpeAHroro rxrionv
t rar( vHe cyMen 3ar(oHqzrn. Ce.l,tbt HV)r(-
AaAaCb B AeHb,raX, TaI( qTO fI He MOr npo- nlarr4Tb MHe 6yay. He oAr,lH Ao,L\ap B He- cTa^a Hacrorrqn,nur Qoro. flpanAa, BHyrpv
cr4>r(r4BaTb [rTaHbr 3a naproz 14 no[re^ pa- Aelro, r(ar( Ha Moel)r Huueruueir pat-iore, a 6nno Bcero 72 crya:nnry.Dry rorgyrc rer-
6orarr. O4Haxo y{r4Telr HaxoAr4lr4 V Me- Ao^ ap v 25 ueHroB... Onvcxan no;po6- paArry tr, 17 -tyer:awit noApocror(, c rait-
Hr Ar4TeparypHbre 3aAarr<ta, n sAo6aBor( t HOCTT4 BHVTpr4Ce,UerTnOtt 6Opr6nr, CriA)riv, HbrM cr?axoM noHec MecrHorT sHa,ueHZ-
Henloxo pr4coBal. 5I apeHAoBaA nz.ruv- qro pa3MHo>r<erluut)r Ha ,vrr.r,vrr rorl'laQe rocrr4 cr4loBr4ry Aprypy AaHlypaHAy, Ko-
utyrc Ma[rI4HI(V,3arpaBr4n B Hee 6ennrtt (4arrerco^nur rrpeAr(e xceporcca) uorl rep- TOpOTO I4MeA CMenOCTb Ha3brBaTb CBOT4M
Ar4cr 6y,rnarz v 6o4po Hacr'\nran oAHr4M srrtl HoMep r4MeA 6onrurola vcnex. fl ca.nur ApyroM. Apryp ocropo)r(Ho B3rA rerpaAb
nalbrJe.M : <.. Tsoe Terroclo)r(eH r4e. )l(ypHan 6ecnrrarHo pa3Ao>Kr4A ero no cnoprr.rBHbrM c BOI4MI4 LryAOBr4 rrJHO TOACTbrMr4 HerHy UJV|-

Am Bcex [or(AoHHZKoB crroprznHoro o6- cBoero roAa ta rrorp?Tr,lA 2 5 Aorr-

pa3a >KV3Hvr, Ho,uep nepnnrz. foa v39a-
HvLfl nepnnrz. Anrycr 7940 roAa.>>
Hrrr4e oqeHb 3ar4HTepecoBalo poA%TenerZ,
TeM 6onee, qro MarxzHr<r npv-
3a apeHAV
xoAr4locb e)r(eAHeBHo nlarr4Tn. W xorrr z3
uoerZ 3apnlarbr MHe nepeila LaLvL r(oe-Ka-
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ro cAeA,vtLV 3a npar<TzqHocTbro pacxoAoB,
nbrrarcb He A,orrvcrr4Tb nvcrbrx r?ar. Ecnla
6u pevb rrAA o raznoz nor<yrr(e cr4raper
vrur Bbrnr4Br(vL, To 3To xortr 6u 6nno, r(ar(
y Bcex, a ryT III4lIIvurar Marxr4Hr(a, r(oTo-
pa,a K ToMy >r(e He Aaer crrarb
CHI4CXOAZTeAbHO nOqCHr4A pOAI4TeA'IM,
qro Haqal ra35aHlz'e )KypHAAa, xoropur)r
cAelaer MeHr MIAA taoHepoM. Onta r4cnv-
|AHHO neper^tHv^r4cb, 14 OTerJ Haqa^ pac-
cr(a3brBarb zcropzro o roM, rrro Mor 6nr
ycTpor4Tb MeHr roMorrJHZr(oM Ha pa3-
rpy3Ky rrpoAvr(ToB B cyrepMapr(eTe, fAe
xrry6a^nur MI Cfl na^brJa MV,, B r(OTopbre, r(a3a^ocb,
AapoB, Bcro cBoro Halr4qHocrb. flo reM . HaMepTBO BbeAC'I Ceprrz Ta^br(, froToM
Moe ga- BpeMeHaM, 3To 6unu orpoMHbre AeHbrr4. AOArO frpr4^a>r(vBa& Ha Hocy r(pyr^bre oqKZ
B cBoeM repBoM HoMepe fl o6t.anvn vr BHvrMareAbHo, crarbtr 3A crarneil, npo-
rtoArrt,rcr(V Ha nropor)r HoMep cror,rMocrb]o qel Becb >r(ypHal, qro co6crneHHo 3aHrlo
7 5 ryeHToB. Ivtoz pacqer Ha eAr,rHoMbrrrr- y Hero ue 6orree qerBeprvt qaca. floro.,vr os
AeHHZT(oB rronHocrbro onpaBAalcr. Mero- cHtIA Orrr(r4, no^o>r(r4^ r4x cBepxT Ha pac-
LVLKa Haplar!.r BA:Hrtfl MbrrIIeqnOZ MaCCbr r(PbrTbre cT?aHr4rtbr t HecnerxHo cr(a3a^:
3azHTepecoBala Aecrrr(r4 nro4ez. B zrore <.3naerur, $rco, 3To r(ar{ pa3 To MaAeHb-
fl co6pan 200 4oa"rapon! C1-ranuzre, He- I(Oe CeM'I, t 3 r(oToporo Mo)KeT BbrpacTvr
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I(or4a rr rxen B Tr4rrorpa-
Te AHr4 cronbHr4r ! CeroAs tr ?Tvr cloBa r rroBTopflro BceM
0r- rrlarzrb 3a nropon no cqery HoMep, BaM, MorA Aoporrle qtararenr4. Ecnv Bbr no-
no Hoqa ml. fl, MeHt oxpaHtna rpottKa ory)oMHbIX nav3p- craBvLAtA nepeA co6orZ poMaHTr4qecKyro ,l
naQrepon, HaHrrbrx ApyroM Xapnz. Bce Bo3Bbrualorgvrc 3aAaqy cTaTb cr4^bHee Te-
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'I
Ecnu oGno>rrca nepBoro HoMepa
La:n:'z.tr. TaHaBlznarTrecr !
IGqarZrecb sacroitqr4Bo
6ntna pr4coBanHoz (a xapaHAarxoM :napr - t vrprrMo, He Bnycr(ar B cepAge MaAo-
coBAA, TOqHee, CpZCOBaA OAHOTO I43 3Ha- AvrxHbre co^ndHeHarr ! I-lorrnnzre, Bbr ilpe-
MCHI4TbIX qCMN14OHOB-CI4AOB14I(OB TCX cneAvere 3aBeAoMo npaByro ge^b, a noTo-
npeueH), To BTopar oGrro>xxa y>Ke 6xt- rury o6a3arelbHo uo6e4yrre ! t&F

80 MUSCLE & FTTNESS ,uez, 2ooz

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92 MUSCLE & FTTNESS ,usz, 2oo.
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94 MUS.LE & F.TNESS lue2' 2oo7

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nonoH{eHme.

96 MUSCLE & FTTNESS ruez, 2oo7

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98 MUSCLE & FTTNESS Ne2, 2oo7

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flp r-r r r r-,r Lu.\e H Ho e rp or43BoAcTBo llpoayxrbi no^ rrapxori WEIDER

nIILueBbi\ IO6ABOK HA 3ABOAAX WEIDER rrrr4poKo npr l\lerurrcTcfl oQr,rulla.tbHorz
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nprrH_qroNry B [poLl3BoACrBe
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n'Lp eHLLpy ewLcfl , 3Ha\Um, A4bL dOntCUUt
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B 50 crpaH MLrpa. HALile?.O XenyaKA ue 6etzpaHwtHbl. B
Lunoze fl peLuun cuaamb qmo-mo 6p0ae
Cnncox np oAyKrfvrv BKAIoqaer oKolo " KoHLgeHn'Lp amo 6" ntlmaHtlfl , Komopble
Tpex rbrc.qq Har4MeHoBaHLLri oT
npu JvLaLoA4 o6be te coAepxallu 6ut 6 ce6e
6errxossrx KoHueHTparoB,
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npOLl3BeAeHHbIX nO I\'ICTOAy I,IOHHOI,I
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CnpaunBafre cnoprvrBubre npoflyKrbl

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nlraHHn, snrnec-qeHTpax
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t{enn 6oporucn? Bor
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bonuure crepohAoB, npu HanuL|v,u noFca B cpaBHeHnv, c noHa3aTenFMvr npnceAa,
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cnnuxee! Ulxa.{e
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MUSCLE & FTTNESS lO3

BOBPEMfl
nPwcEcTb
Av314H AIHEHCOH
'ilt il
Gerogxn e 6ogra6nngnnre 6espas4elbHo
rocnoAcrByer cr4creMa crAZT-r?eHr4Hra. l1p^ 3ToM
Horr4 o6rr.ruo Har?y>r(alor B paMr(ax orAenruoz I

TpeHzpoBr(r4. 9ro 3acraBlrer npr4xoAzTb B 3aA

I
eil
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ce6e aroro no3BolrlTb. A .{ro eclr4 cor(parzrb
I
r?eHr4poBoqHoe pa cfr r4caH r4e, coeAr4 H z B rpe H r(Hr ,l t; ll
Hor c rpeHr4HroM Apyrzx MbrrueqHbrx rpvnr ? I(ar
B 3TOM CA] {ae BbrrrOAHtIJTb npvrceAaHr4t: B r(oHrJe
t'
wur B Haqale rpeHzpoBr(r4 ? CornacHo r43BecrHoMy
[paBZAy, ycTa^ocTb Mbruq noHz)r(aeT
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KoMlner(ca. 3r'o aBToMarr4qecKl4 o3Ha.qaer, qro
( ')
rpr4ceAaHl,1-fl AoA)r(Hbr rLATvL nepBbrM HOMepoM, .f 'q
a V>r( noroM nro6ue Apvrr4e yrpa>r(HeHnr AAlt
Apyrl4x Mbuxry 14 MbrrueqHbrx r?yilil. He ,r,oneplt
./
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<( cneAcrneuurrrT>> 3r(crepl4MeHT.
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BbrEoP n]|f,EPA I TpeHilpoBKut. CHa.{ana npmcegannn - 3 cera u'(mMa nopffAKoM. Flpnce,qaHnF
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c$opnnmpoBanyt rpynny m3 4 cera npncepanmfi c craHoBoh tartn, nogbeMoB ynpalHHeHmeM HoMnneKca.
'l O onbrrHbrx cylnoBmHoB 14 BecoM B5'/" or pa3oBoro Ha 6nllenc il cxpyvnBanun. Hax u oH{ilAanocb,
npoBenn c HytMt4 ABe MaHCmMyMa B Anana3oHe Bropan rpeHmpoBHa nHTeHCmBHOCTb npmCeAOB
cpaBHnTenbHbte 6-8 noBropoB, a Bcne[ 3a BbrnonHFnacb o6parnurvr 3HaqHTenbHo ynana.

nEPBbt M lqEnoM I ii:f# ilfff5,:'l,l"".TJ.uJ,L?*,

a 4 cerax nphceAoB, npn paexorl nocnegoBarenbHo eru ynpalxnexrnrl
B HoMnneHce. flprncegaH!,rn B caMoM Haqane HoMnneHca ornuqalorcr
6onee eurcoxolZ uHTeHcuBHocrblo.

lM MUS.LE & FTTNESS .ue2, ,,oo'.


HOBOE tA3 M14PA EOEABOH
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CYCTABbI TET{WT
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Harxguri Hynbrypncr co
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cnopTr4BHofo nr rTzlHr It
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I-lporye roBopn, o
pa3HoBZAHOCTr4 frOAe3H brx
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Ha >KI4BOTHbIX, TaI( qTO
AerZcrnze 4o6 aBr<v cqr4Tanocb
cnopHbr.l . CosceM HeAaBHo
yqeHbre zs CLUA npone^vL
Macrxra6srre lzccneA oBaHr
A,or(a3aBrrrze, qro CLA,
1
I
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rA Maccy Mbrrxu, vI noMoraeT
I c>Kl4raHl/lro [oAr(o>r(Horo
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n poTr4 BoBocn aAI4TeAbH br e r(oToPbre Bbr3brBaroT
npenaparbr He yMeHb[raror BOCfraAeHZe CyCTaBOB
'1
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c.vror,\r,r naiirvt cpeAcrBo rolqaca rrocne rrptzeMa 200-
Asorauoro Aer)rcrBr fl, Wpt 300 Mr rrzr(HoreHola,
OItll -litr\Cfl XOpOUIO 3HaI(O t rl-Jr;tii. aKTIABHOCTb AaHHbIX 3H3T4/vtOB
AHTI IOI(C'IAAHT |II4KHOTCHOA yrrana, B cpeAHeM Ha 20o/o!
(:r<cr1'ranr xBor4 ogrroii, us !,ann ne iiuwe taccneAo Ba:r^v: tr
rol)oA cocHbr). Hy>rcuo loI(a3aAI4, IITO IZI(HOTeHOA
loLiannrb, Lrro coBceM IIoAaBAreT Aa)r(e
HCAaBHO V nr.rr(HOreHOAa A,etrTe^bHocTb K^eToqHbrx
o[iHapy)rir.L\ocb er]te oAHo Bocrranr4TelbHblx areHron !
no.,\e3Hoe cnolacTBo. Vnce qepe3 5 anerZ rrocAe
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roAcref zBarb ilpeBpargeHr4e 6orrnuue aprptzroM
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r(oTopat, r(ar( I43BecTHo, 6oner7 B cvcraBax. Bce aro
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>rirlpoBbre r(AeTI(Li - 3To 31'C) a Apyrafl - nnage6o,
pe3epBvapbr c 3,\Acrr.lrr- nPr lBoArlT fpynna CLA npv6asvL^a
uoir o[io.ro.rrtoir. K COXpa- fro^Topa Kt l.orpaMMa
rtoTopbrc YRc.\r 1ril lRrl loT- HCHI,1[O MbrrrrrJ, TorAa r(aK rpynna
Ct. H:lnO.\HJlflCb RCC ^\rbI[Ieqnorz nnage6o - ToAbKo
HORblltl I ilil lPORbIrll t TIiaH14, nolKr4norpaMMa. fpyuna
KOTOPat CLA c6poczna KzrlorpaMM
C :rurr Itlut pll:l obu.ruo pac- >r{Apa, a APyfar rpynna,
r1 cBrr:rlrH })ocr rgen^reTct nao6opor, Ha6 paua rolKtano
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I
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HI4e AI,l[a:]bI AMI4HOI(I4CAOTbI nOATBePAvttLt t
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fl , MO)I(HOCTVL 14 [or(pbrBaroT To, qro roA 4er)icrnveM CLA
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B vrore BO3HZI( atouTttii, c >r(zBoTa y My>Krrr4H
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MUS.LE & FTTNESS 105
 'a'
A
I
- -

NEHAPCTBO
U3 FflYEIAH MOPfl
TAEATA SNHOT

Pur6a npoqHo nponncanacb B (< \OI)OLLII IX)> IPOCTA|AAHAI4HOR HAqI4HACT

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r B.

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0 50[1/r6l4JUr4HrE y[iepeur, Hac or cepAeqHrrx :ra6oACB?Hnrl rilrri nprl neper?eHr,rpoBaHHocrr,r. I(craru,
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BE tl'trtnilunfi TypHvtp nnAHETbtl oTReqaIoT :la 3AopoBbe lipoBr,l, I(o)til,l I-3 r pu6rero irilrpa
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 Hffimffi il-f- nnaEP nPoyl3BoacTBA cnoPTl4BHblx TPEHA)GPOB -
IntePrrationalu'
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Iluunn 3IHTHbrx rpeHaxepoB Am npo$eccronaruxbrx 3anoo arnerh3Ma r Srrxec rny6oa. Branraer 6onee 60-rn rpeHaxepoa r{ c(aileeK.

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A. 8 ., N. <Pe,{Hoi Boxraa>. Ten: (495) 969-27-87 , 457-94-09, 455-00-06
sport@orc.ru www.v-sport.ru
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n P EASTAB lrTEfl bCrBA
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