aco aaaeEe oEocEfidonet-xooSepeU RU.BODYBUILDING


BeyEFAQ:
Paul Doschenko (2:5020/1403)

AopEFAQ:
Slava Razin ([email protected])
Victor Ostashev (2:5020/1194)
Georgy Funtikov (2:5020/1999.13)
Serg Tatishev (2:5030/276)
Nick Bogomolov (2:5020/450.32)
Russel Mak (2:5029/15.5)
Maxim Solomahin (2:5020/871.90)
Stan Sokoloff (2:5030/597.25)
Sergey Gubkin (2:5070/96)

GEGE

LK EEQEEECE EEEEE, EEE EAGE JEECED AAE EE EEG EEE EAHZEEE EEE ELK FAQ.
ECME D@E EPEE E EEEEEELD GE EAGK. AE EEGE LBEFAQ D DEGEEECME E@EE, EEEEEER EEG AI.

EGE

2. epEExoEEpe}epZEaE oEocEE cocaeG EopaEE acoe peGpooE cEpoE oopyoaG Eo peGpoo EEE
3. aGe, cEpe oaE ox, EoeE coeeG aEEpyx oEcEpa.
4. MaE[Ee xpoc oEx E. PaeE oEe oEx yEypcoE c coeaE E xoy aco, o EoaEpacaEoeEZx E EEoE EoEEcoeaE.
5. copE yEypE. ȁE}, co, cExEEaE
poeGe: ccE } pye opEoLe pecypcE epecZe yEypcaE

1.0 KaEEe ceo cEEoa oEFAQ.

EcE oEEyEypE, EoEo o EcaEcE} }y xy, o ce EEoe oEFAQ oE}aE Eo oUa. , coca oEFAQ, cpeEE EoE, o oEocEaE aEoEe EEe cE ecE EEceELo EpyaEa EEp oEa - }} c EEQapZx eeE EaaVa paZE oIocEE EoEocax peGBa EEaG. Taoe EoeGe ceo FAQ cEceEac oEEox ooE oope coepaE}}e, EEoEEpeGpoac c EcaEEoaeEc Epoo e Exoa EaE KpoE oo, cEee Eepa paoop Eru.bodybuilding, papaa Ecx ypoEEEQapZE oEocaE, } oope oG ye co paEoeaE.
EcE e ye oaaee oEeeEL peGpoo caeE o ac copee ceo aepecyEoEocEeepoo paeE, e oEcac oIoc peGpoooo Eoecca.

1.1 o aoe oEE

, aEEe oEcEpa, }aEce, cEaLoe c aBoEEaQeEE aoE(EEeEcEae - EeEEaeoE. o coepeLo ep. Ha caEEeE c EE x aEcEax c}poEEo coepeoa oe[ poEE}op aec - }} oEeoc, EaaVa coE EaaeEE. oEE- o oEEcEpa, oop } Epoe Eco caEpaep EopE E, a cy. a, o EeEEaac cpaL, e caEe cyEp}ye oEepEc opoEEypaE peEex E cEEyEE[e eca, eEcpoEo Ee EeEae, oEppye } peGpoax opoEEEecEE.
oeE aEEocxoE E paepeE Ee, a Ea apye cee } cy, o oEE- o EEpy oepe paep EE a coe EaaeE.

1.2 o aoe EypEE

aypEE- o cEpE EoopoEaEcoe EaaeE, a pacoa eE. B EypEe ec pEa yEaeGE(EceaG co aBoE EaBEEa EEa aBE oope EcyEe EoEeeEEEoecco}E cEpcE}.

1.3 o Ee - oEEEEypEE

ye ceo aaa ypax oEocoE :-) oop cepEo, op a eEeEeEeEcaE- Eo-o EEEy cE Eo-o EEEy eoc. Ha caEEeE oo oce oeEeEpyoe, EEpEoEpeGpooEoe[ cxoEE EypEepoEE oEepoE ooE oaEFAQ E}}EaGEc - a epeEoopoe peE CAM ye cEepa oEEcEpa, oop ee E ye. ae ecE epe oEE o ye ycpaa coe EE a ecE ca EepoE o GEo aEeEee Eaa ay-Gy Ey paco. :-)

1.4 A ecE xoy Eoco opoEEEE eEEe aEc?

Oe[ xopoEoEoc. eE EoE o ce copeELe cEpa EeoEaEyy cEaEa - Eo eEeEpeGpyeEcEeE cEoc (aE }Eep, eyZ) Eo cEeE cEcooc paEEyee, paopeELoe yce (aEEypEepE. Tee e E}oc payEoe coeeGe coEEx oEcEpa, oopoe EacEEpeyEae opoe ExopoEe E Coea co cEpE peGpyEcy (EypEEEoEE EcEpE peGpyEcepeo-cocycy cceE (eE EaaGe, E). KpoE oo, E yeEEacoa yEypE payE ExoEEcoceLoE EaG.
KoEpoa paZe cEpa aEcEo,aEaec. Mo cceE EEEeE aE
oce[ - oEepcEEcE peGpoE} Eccy, yceLoe EaGe.
E - cooEE (EEeL EpeGpoaEEypEepoE, oa E - E oca.
ec} - ee oEE peGpooE} Eccy, yceLoe EaGe. }} c cepeZ aEeE - EpexoE} peGpoy peEea EeEE ypaEpEpaa EeE.
B EoEcEae ye - oEEEox aoEEaaE o Ecca xopoo eEEEoce[ EecE Eo peE aEEoEyaec E Eepa opE, }pa EEpaEEEca. ooE Eo - oEaEZEEpoE peGpooEcepa.

1.6 cEaE o }aac eExecEx EeEpaoEooo?

Ha oE MaE oo, o Eo, aEee Execa Ecca eeEeCeUE cEa, Eo peE aEoE}ypaEZe EEyyEc ooEcea. KpoE oo, }op }ypaEEEccE- o yeaeE E co coEEEEopEE E- yeEcpa - co coEyEaE. Ho oEa, oop ye EEa oEcoeo peEoo opooo eE EpeeaeEEoeE, oae y }ypaEZx aeoE

1.7 M yEoopE o co pocEaac, cpay cyec?

ToEo EcEae cEEoaG x. EeEpaoE HaypaEZe EEEyEoEo Eepc poE o EEQap Ec apoEEEoeoEE ypaE a EEepEEe - ecE c EaaEy, o Ece } e aE} }poE Ee pocEpeGpoEyeEa y eE yac. :-)

1.8 ooe-o opeEcaEcEocep, xoy Eaac. Co?

ED GE- p E EE E EE pEBEpRE E - D EERD, EEE Ep pMGE E E E@EEEEE EpE. HEEE EppK E. H pp, EEpEEEEpJE, GEE EH EEEE, EE E, pEE. HEEE GEE EEM E ED Ep EEp pME, AM GE EGEE Q pZEpE E (pE M, EB@M E R E E, EEE (@E EEDEE E. Ip M EK pE pE EE pE (@EE D CEE EEEM pE.

1.9 EE coEoE- eo eE?

Kaac, eo Eee. ӁEaeG cEZ cEaEEy EoeE, EEGEpyEee. ÁEoe - oGcEa ecaE EopaaaEexGy.

1.10 cEaE oapaEaaEa EooEaa}?

oe cEaEo-o } y eE. Ho o-Epx, ecE y eE EoeE c aaE, o co eE cEaE ay Eacy, a o-opx - aa aExopoo EeE} oee cocoGe opaGa,o ecE ee Ea Ea eEo, o E[ } EecEe EoeE EpeGpyc.

1.11 A oa ca ExoE} apeepa?

Copoc Eopecca cEo ac oEoeEeE. Ec aEe eyVE oopx yEaE papaeEEcE Eca peGpooE a ec e, oE EEeG Epx peyEaoE}o aac EEoa. A oEe-Ee payEoEyeEcpe pa - ecE ye cEoa }EpeoECaE o Eca epeEepe EepaE y cyeceLe cE
KpoE oo, Eopecc oe[ ac oEoeo eEG, oEoeo a}a, oEoeo ycep. Koa Ecye EE cEaaE a coEo Eo opec oEe-Ee EEE oop, o Eo Ea pEEca, }o yeEEc cE E acaE Eac E paEEe[, a o EIax Eec paepeL opaEE A Eo Ea oE- oa ycE caEc EEe. ooE ee paEEopcE- } 90% ce ac oEeE EoEoeo a}a. eEoEe o EcoEpeGB, eEoEy oay EE.

1.12 KaE}EaaEy Eoc?

PeoECy EcEpe EoEx EecEx caax - aaEEpeo aEeLo aE EeEoEe-Ee eee. TaEe co EcEpe peEaE E aeEE eEeG EEcEaa aoEx - o-Gy a EcayE

2.1 o Ee - pe}epEEaBa?

CEp eo. TE copee ceo, EeEEaE oo, o ca oEe EcEee - oa ay o pe}epax. Ea oE(a copee ceo - coEo EE oEaEc}paE yyEaQeE EaBa. A oEEoE oa }e ye yE o opE EpeEee EE }cyEEpeE pe}epoE

2.2 B aoe peE cyoEEe ceo aac?

OEaE aac EpeEoeoE- oa EEae e oEe EpEe EpeEcE(oeEEyE. Oao oEo EeEeZ Ea eEo eepoE EcE cya Epao - o EaeE }pa Eccy. ÁEoe - aa aEac EcE peGpoE :-)

2.3 A coEo paEEeE o xo EaE

MacyE- pEpaa. TaEeEeEoEo aoE EcE xo ae, o oe[ cpo eae EcocoGe EpepeGpoaLoc, EEopecc aaVaec. Ho ec oopoe oEeco EeE copoLoEcooeo peGBa,oope EeoaEeE ceo e peGpoEEeE, o EEoo EeG. Tee }aE co Exo 1-2 Eca pEpaa EeE, a EoEye pa ceE }oEe ExoEy cxeE peGBa.

2.4 Heoope EaE xopoeo o} Epe}epEaE.

EcE EeEEaEEEpEpaE aEEEcoEo EaExopoeo o}:
a) Goa paoapaEc eEeoE eEEyEaeGe - ae ecE EocxoEo-o oe[ aoe. OEaEE- E EE!
E EpeEeE aEpa c}pE cEocEaGEeoc poE cooeEE oEc}pE EEo-o c GEaGEec. He Eac xap ccy c aBEcoEo oE
E EcE aEEopaaEc}p } Eco, oca x papocaLEE ceEaE.

2.5 A coEo yEaeGE}o eE a oy peGpoy?

Ha aoEoEoc oe EeE - oeEac oEoEoo oEeca aEopoE Ho EcpeeEpE yEaeG } oy Ey - o oEyE GECM EM EEEEJEE

2.6 A coEo paE}o eE oo yEaeGe?

OE-aE ac oEox eEE EcE }pae Eccy, o pEExoa EooEyEaeGE- caEe o. Moo a Eepe. 3a paEExo co. A E Q EEEA - D ME EEE

2.7 A coEo EopeGE}o eE EooEyEaeGE

3ac oEoo, EeE cpeEc. EcE ee a ca, o co eE 2-3 paa, ecE Ecca - 6-8 paE a ecE xoe yEoEEy EceE ee peEeee - 15 yeEEcaEEpaE

2.8 KaEEe ceo pac EpeEpeGpooE E}o E o eE?

Paac eycEo }o - o yE[aeEepooc paE ooEoe eE E}pyaEEpaaeEcEE Paac peoECyec Ea aE - EcaEE}aE peGpoEpaope ce eE EEEE caaEE Ex aQeEEEEceaGE a EoEee Eopea ay Eey pyEy EpeEee EoaoE EEE[EEec. (HaEep, ecE copaE EE EaBEEa, o Eaece Epoo Exoa EEEcoEp paE15, EeEEEEeLo EpaepeLo, epa . o }EE EEpo).

2.9 KaEaac yeEeG cE

pa eca, Ee EEcaEZE EeE c GE ceo a-pEEopeG. oEcE }Eep, o oEpy Ee Ea 80 EEpaE 8 paE Toa yeEeG cEee }o EecEEEeE 90-95 E EceE c GE pEExoa E a paa. E , EE CEEEECE- EREE-E.

2.10 KaEaac yeEeG EccE

āE EppoE(yeEeG) E o pa aEe eca, oope EoEEee ceE 6-8 EopeGE EcE e 80 E } 8 paE o aEa EEooEaE :-) Hy Eoo aaEo EaEEEaGEEoxe - }opa EccEo Gy Ee ao, eEpeGpoE

2.11 KaEaac yEeG peEea?

B Eoecce coaG peEeoEEcyEypE} EpoEEce co ea, EoEo } opoE- peGB. OEoEeE oe[ eZE c oEEoEecoEEopeGE(12-20) Ec opoE(1-2 E) EpepaE Ey ExoaE. Taa EooLa peGpoa yeEca Eo p, EEcyE caEpeEeee.

2.12 KaEEe ceo }aa py?

epoe yEaeGe, oopoe oxoE y }yaG py - o EaBEEa. O, Eaa, aecyeEee EpeE c eEaE, a o oEo ao. KpoE oo, co aa EaBE} }EoLoEcaEe - o yEaeGe aEeQpyeE}pyy } epxEac py. Hy EoepaEay EEpaoEaQeEE} opoQaEEE}EoLoEcaEe, a aEe EaQeEEEa. ocE yEaeGeE co Eepea, ecE oo EoeEaaEe ec ocaoo EeEe aQeE EEpep, cEco x ee Ea, oa ye E } caEe. MoEoEEEaaE o o yEaeGe EopaaaeEEEcoEo ae, eE EaBE c pyoEaEEyoE o EceaeEx pocE a, E oepEcecEEpe}epaE- oG oEc oEo EopaoEpeEea. CepEa py }}ec oEca EEpaE EE Ea, EGaEae!

2.13 KaEEe ceo }aa ?

pceaGE. oE-aE epEGaEEcaIaEEpe}epaE- ce, } o oG oEc - o oa EE TaEo eaEE} aBy EEcyEE B}aE ye EoEa o yEaeGe a eo yoEeEc, a yoEeEc Eec eo a EeyecoE- eE EoE o EceaG coEepcEE }pyaE cEEpyEpocEceo opaGa, a oEo E

2.14 KaEEe ceo }aa cE?

Co cEEeE oco Eoo cEee, eEc py EaE. Ha EEoo E, EpeGpoa x }o E paoE. KpoE oo, yEaeG } cE - caEe paooEcZe, a cE} y eE oa, EecE ee EE, o apaxaec EoEE. o EoEooe aa cE, o EoEc}aE ocoEeaE exGy EyEaeGx } cE, a yEEoEEao }paa eca (EypE} cEIe). :-). 3}EaE aooe yEaeGe } cE, Eoaaee ce ee EE- o caa Ea. KaEee eE, cEocEy oo-Gy EaE, EEc ee EayE OEca ee peacE aEaE xoy pcoa - pyE-a EeEococ }ce cee peE aEe, opoe EcE caoEE aoc yEaeGe - o Ea aBEE}Eo. o yEaeGe EeE eEE poa (cEBooe aocoe }aGe - pE) EaEcEZ, eE oope }xoEc E ee paEEEEcooeceLoEEoae eEEeE ExoE} apa. ӁEaeGe EEec cEyEopaoE- epe EpyE aBy, cEa Eceae, }EoEec epeE ooEpa coceLy ay, Eae aBoEoE eep. oEocEoo-Gy EEoecco}Ee EooQpoEpoa oEeG, EcaEEcEac EcoceL oyeGE- poae oEZ cEo aZ oEEaE EEeLoo yEaeG. :-) Hy a aoVEpeGpoy cEZ co EaGE c oEoeGE EEpceFeE(cEpEoEoc 2.21).

2.15 KaEEe ceo }aa Ee?

eE (aE}ac Eeee EE aac ocaoo Eo, a yEEcepeaeEoa oEcc - eE EoE o eE cocoE coEEx EoE(a oee - 3), E}yy cEcooc EEppoEeeEEpe EoE e ceo pacEEeL Epy EaE EecE eo Epeaa, o EeEcoac oyeGe ayeLoEpy. TaEo yEaeG } Ee oEZ caEpoaZ oEaEEEoaEceo Eeeoo Eca, a oEo EpeeEeE. Haa peGpoy EeEco c xopoeEpaE x E - EE pyaE Epae copoZ, EeEEpyoe eG EEE - ce o paopeeEEEEpaoEeEcEE ooE x E}pyaE 3aeEco EeE EaBEc - o aooe yEaeGe } Ee, Ec GEGeo cpac. BoEec o oe[ Eoco - aBa cac } coE cac } caE EpeEcoaE aEEopaoE o aBa E } ypoe py EeE EoE Eao ee cGEe co coeE E}}e a epx-. B Eoecce EEeG pyE EEoc EE co - }pya EEoEpeo EpeEcc } Eo, a o o Epeo. o yEaeGe eeEa apaQa - Ea oEy EEEpy. a oEy eEe, oEopao cEee }pyaeEEeee cyca, EoE oEe paooEceE HaEc EEEpy, a EoEye EceELo ycEa a oEy.
Bopoe E eEc yEaeGe - o EaQeEE BoEec o a}Eo E aBE oEo c aQeEE. Eo EcE- coEo pya aEEya eG, a cEoaeE - coEo a Eopaoa EE
Hy a aaVa Eoay co ExaE aQeEEEcopoZ - o yEaeGe xopoo aeEae EEeEE BoEec o cEyEopaoE pacca Epe, Eoo }yc epeE ooEp ay, Ecoepa ExaeEZe eG aQeEE, Ea pyE o opoQaEo EEeG.

2.16 KaEEe ceo }aa Eecc?

pecc oEeE aEcpaE} oca. pecc oEeE aEcpaE} E}! (c) ?
poaa Eecca eeEoy ay ocoeLoc - aEeo, coay, EoaaE Ea }e ce } ee, GaEx yoEo yeE A o ceE yE, caEEeEZEyEaeGeEcac cpyaG. BoEec o yEaeGe cEyEopaoE Ec } EEM E EEEEEE EEEEEEEEEE90 A,@E EEE EE-G EC @AE - D EEGE GE E REE EE "" EEE Ho yE- oEeEeLo cpyac, a Ea oEy EoEEE cEaacEEEEE To ec c}aE opae oEEE e, EoEEEE EaEaEe. ӁEaeGe o oe[ eEe, EecE eE eo EaE, o epeEcoEo ecoEEopeGE Eycye cEy oE Epao Eecca. He ecEoc, o pEE.

2.17 KaEEe ceo }aa pyE?

ȁEE, @EEZE ME E E E (EG E D RE) EEEE- E A EIE EEEEIEEE( ) EEEQ - EE E- E EEE, GEE EE EEEC [.

2.18 KaEEe ceo }aa paEE

E, EE E ӁEDGE EEE E- EE EQE EEEE EE E E E. ρEE EEEEED GE E EEEZ E - EEB E. E , C EEQE EIK EEEEC AH E (C AH E @ E). =)

2.19 KaEEe ceo }aa e?

EEE EEEK C , EEE E. @, EPEEA EM D EE EEEEEDEFE C (. EB 2.18) EC EE AH EE

2.20 o aoe EpceF?

EE EIE G E EE EMEE K "EEE". [! , A TAKE CAM EPKCTEH3 - !]

2.21 o aoe EEoE

JCI - C EEEQE E, EE EEE EE[ E EED E EI, EEE EF Q.

2.22 o aoe pa?

- EED EIE . ΁EGE EEEEBE2.18

2.23 o aoe B?

E- EE pyE EEEEEE yEDG. Hpp, EEE E EEpEH. AEEB E , EEEE EEEE. E , EEEEE E DEM B - !

2.24 o aoe ceEpa?

E (separation) - D E, IE EAME , E EEEEEEEEE EEEEA EE EED EE EE EE EEECEAE E EEC E EJ E E

2.25 o aoe cpyaG?

Oo caEx eEZx yEaeGE} Eecc. Eo oEcaGe Eoc EoEoce 2.16

2.26 o aoe aoe yEaeG?

K aoEyEaeGEoocc EEa, EceaG Ecaa Ea. Xopo yEaeG eE o oG EcaE }pyaEecEopaG, ce pyEEE, aa aEEopaoEE oEoEEpocy E. TpeGpoa a oE} oEaeE Ea EceE oo aooe yEaeGe.

2.27 A o E E o peE peGpoE

, coEo e cEpoEE oEoEERU.BODYBUILDING... K oeE EeG E aEE EE, }oEe payE Ee aec coeEE EEoy, oEe pex ooEa paE coEo paEEeeGe peGpoE XEa oy EpaE, pao aEE E ooe - o paoc, Eoopx, } EEE oEe pea eEEE.

2.28 He Ey Eoaa ce eE a peGpoy - xacE eo eE?

Coca cE - o ec EopaEy EoaEpax E Epae E Eaac E cEy.

2.29 KaEcoca coceL cE?

3aEEEpaEE}cea - EcEax EGeo Eecoo, E o Eaa ERU.BODYBUILDING "xopoy EopaEy". CaEExopoEcE - o oE oop cocaE caEEcE oyEaEc Eo. BoEEaE, oope aEEEcoaGEcoceLoEEopaEE
  • Eoy peGpoy co Eoaa oy oEy Ey (py, cE}, ) Eoy-e EE[Ex (eE, peE, eE, paEE.
  • peGpoa oEoEEEoEaeE oE} Ea oo aooe yEaeGe.
  • } oEy Ey }o eE pEepe yEaeG, } EE[y - a-pE
  • yEaeG oEZ E "GcxoEeE - oEEx aox eGEEyEEoEpyE
  • c oEoEEeE}o aa y EE[y, oopa oceLo yacoaE EEoae oEoE C py Eoxo yEEe EpeE, aEaEoG aac EEE Ea, a co cEExopoo aaec eE, aEaEoEoe[ ycaeEoEE aBEE}Eo.
  • peGpoEoEZ oEaEZE, o ycEaEEEEce yEaeG EEeE a ac.
aaE Eepa pacEeEoEe[ cEa Epoo, o EEE } o opaa aGe.
epa peGpoa - EeEGE 3a xoe ooxEE}paE c. 3}EpeGpoa oE} eEEEa EceE e EE oope xoe paEoEe ceo. oEo oo py EEe. Taoe coeaGe E xopoo ee EeE o EEae py Ee EaExo }pyac, EoE Eo x "o" Ey e peGpoy, a oEa "} EoE.
1. Paa. oEaEco caaEoE EE pyaE, oocEEEc ecoEpaE
2. Ea 4x8 KaEE ye aeE EEa - o Eee yEaeGe } py, aEo c o E E}eE epEExoEceEEc oEEecoEEooe c EcEpoE ceEEoe[ EeLo EpaepeLo - o paoEeEcEEE}EE py po. ooEEecE} aBy coEpaoEec (aoE c oop Ee ceE 8 EopeGE EceEE2 Exoa E 8 paE a EcE ExoE- o oaa, coEo cEe a.
3. } }EoLoEcaEe 2-3x8 py paa ye }o, EoE eaEcoEpaoEec EeEEa EpEExoa, Eacoc oEcox oyeGE
4. PaoE} }EoLoEcaEe 3x10 3aepaEEoay py paoEaQeEE o yEaeGe xopoo pacEaeEpye EE cEEpy x pocE
5. aBEc 2x10 epeeEEEoae EeE HaeEc caEo yapo EeEyEaeG - E aBEc. CaE, eaeEpaoEec, eEa paa.
6. aQeEEco 2x10 3aepaee yEaeGe - EaQeEEco. PyE y eE yc cpoo epaE, a E yoopaoEpaeEop, o cEcocyeEoEEopaoe eEE

2.30 A EeE oEEpe[ Epye, xoE eEEy }c o}oe?

ooE o oEEpe[ paEpeE } cy , EaaeEce eE, a oEpyE. CepeEEo EeEypE- o peE opc, opoa py EcEe , a o oo oc, oxoE eE cay, EEEceE oEE- peGpoa, } oopoE ceEEoo x yEaeGE- o peGpoa, EoeeLa p!

2.31 āE eo oEEpe[ oeaeE} ceE Ec, oa EaeEaBy?

oEEc }aec EeEaeecEE EcEEyec caEcEZ Eex yEaeGx, oope }pyaEcE. oc oE- ya, } EEE EEa, oEo EEooceE oEx ecax. TaEo ee co aaE Eca eaE exGy EoEe caoE a yEEoE oa eca yyEEpac Ecoe, }a EEoac EcoE

2.32 āE eo oEEpe[ QyeEoEG, oa eEeEEceaG?

o Epe oELe cyca. EcE Eceae E[e 120-140 EEpaE - ee oEoEEo yE.
3. aGe, cEpe oaE ox, EoeE coeeG aEEpyx oEcEpa.
E E EEE ABEEEE EEEE E?! (C) Russel Mak, 2:5029/10.32

3.1 A EeEyEea ooe?

eE EoE o EEoEaaEEEE pacyE a-a, oa aaec, oEo ycpaae cpecc co EaE Eae x Eae EE, o oG cEoEEE oo, o Ea oEe eca, E Eoxo pac. Ho o opaG cEEEcpoEEE eE eEcpoeEZEEepaE o ec ea. EcE ye cepxe EcoepeLo EaE aac, EacEEEoEaeEc yeppoaE, Gaoo cepEoo poca y eE yeE TaEo apy cee } cy - ea aa aa Gy E[e eEpeGpoE

3.2 o aoe eEE

I E EaEZEE EE a[, @Ea DE EGE 20 aZEaEMEC. BE GE aE}a BM aEMECE D QE AaGK Ea, EE EZ Ea EEE I D EEaGE EE EE Ea DE E Ea EEaE D F}a, ERE"EAa" EEE D EE EA, aEaEAaG EaEE EEEE I E D EE E EaEEaH EE E, M EEEEEEEAE E, FA EDEEEA. I aEEa aE E EEE aM EEaGEEH aG. a aE, aEEaE EE ȁEa D Ca EEK EBEE EEE EEL, EE, E Ea E, EE} DEEE EA E} BEEGEG. } EMEEEEEEEEaE EEEEEEEEECaE, aE, EE E E, EaE, EEaE, aE, aE EAaE.

3.3 o aoe yeo?

CE EaE DE EaEZE aE, EEEE EMaaE aaEEEEaaE EaE EMaaE Ea Ea. GEEEJE aaE(aaa EBA aaE= E aaE, EEa (EEaaE EEEFa (EE aaE CME EaaaE(JBaaaE. EEEEaaE(}a aEEEZE EaE) E EaaEEZEaaE E EaEE aaG EEAEEE aE EEaEMEaEE} EMaa, EaEaCE } E ELE EME BEL E EE}aEaE EEaEEEG E Ba E@Ea E DE EEEEERaE PZEAI. EaE }EEE EE EaEBa EGC aEE E. EE55-60% DEEEM EZ EEaE a aEM EEa EZEEE EEGEE EEEGEEa EE

3.4 o aoe pE

E EaEZEE EE@Ea AaG }JE EEED, M, E ED aC, E }aEaE EE E ECEGE EEC EE a, E EED@EEEEEAa @EaE EEEaE E D. KE@EG AaGa DEEIa Eaa AaZ, a aEEEFaE E C Ea. EEBEa (H aEE, , aEE } AAE) @EE aG }L EEED}L EC. HaE, EB aE (EJDD, EED, D EE aEEEEE EED}L EC, EEEEB@D aGE aEaEAaG D B@ EGCE aE CZE aE EBMK, }L ECE KE , E aEEE aEZ. } EMEEaE- 1E} E a E. aE EZ CE a @aE EED}L ECE EEEaG EEEaG }L EC - E}, E EE aaa, a, EE}, ZEEI, EEE, E HMEEEEEEE HaL ECEa Eaa, JaE JEEEEEaa. EEEaG JaLEEECaE - ECaE, a, EDE D EEEEEAE a EEaG @aaEB@D aGE} E - DEE M E EE (}E, , ESaE aEEEC EE EEa, E EaE.

3.5 A ao oce aoZ aocoo EaG?

3aoEx ya. BoEcaEe ae, oope oEeEcoa, ecE xoe yeE coEEE EpE poE
A) Hyo }Ea } eEEEyeo. poE EaEEE Eocaoo, a oExaa eEoEEyeooE- cya oe[ pacEocpaLa. eEey, oop e aaec c eE yeEeG EeoEEccE o EEa ooE 2 paEoEeEa } oEEEpaE coceLoo eca. EcE ecE70 E - o EcyEee o Epe 130-140 paE eEa.
) pepe eEeecEEopaG oaaec ycaa oEe 35 paE eEa a oEEeEE. EcE yap yEe 80 paE eEa a paE o EE ycoE, a EE - oEyaEE =) ȁEeo EpaE - ec }o EE, aco. 3 paa - o EGEE EeaE - 6 paEEe[.
B) 3apaEoEeE oe[ Eo. , }Eep, c ypa cea Gy 4 EapeEy a, a epeEaa EEEa oEy ay aao c EpoEyeppooE O oE o apaa o yeppooE- ay cpay. BEpe y eE eEEe[, EecE aEa opaG aEcEyeE o cpoEe EEoE yeE- ce, o Eo ee, yeE} p. EcE Eoo Eec c ypa EEaec, caaEpa[e EeEEapy - EEepeE30 y eE Ec epcEEaEeE

3.6 A Ee yEoopE o ce cEpe oaEEEeU EoEE

HeEaE ee oopE KaE ye yco Eeyeo oEoca, ay, oop eceE e EeEEcEpaE, o EEa ooE 2 paE eEa } EEpaE coeo eca. EcE oEec 65 EEpaE, o y o EGaEx EoeE- 130 paE eEa o oe[ Eoo. A oEecE eo ec EEaec E90 E... a, 180 paE eEa - o 130. To ec aoe oEeco Epa oo Eo, oEEEoEopaG }eo 90-EEoo aa yeEaEe ycaa oa pa, o, aE EGEe, cEcocyeEaeecoEeoc. CooeceLo, E}eExoE- ExoEoEaEaE EcoaGEEoeox cEceE Oo cEcEa EecaeE ceE EpooEc EE(Eoe[ G) coepaGEpoE oEEyeooEEoe[ oEE(ooE 90%) eEoE y cEcEpaoEEc EEoEEooE EEaEEE } yc oEeE EEEEcE peGpoEEEy EeEE E. KpoE Eoeox cEceEcyecyEaEe yeoe (c oEEcoepaGeEyeooE EcEaLe, Ee. yeoo-eEoe. Bpea oEx cEceEGaoo E poE pae o aEepecEx peaE. a, ecE ye Eac oEo aEE cEcE, o epeEocaoo EooEeEe peE (oEe Eca) apaoae cee ay-Gy oEEeEa. o ocEec eE o eEoEoEeEEpeapa pyy Eeay, a EcEcx e E ExE Ho aEaEaeceLe Eoeoe cEcEco oe[ Eoe[ eeo, o ee poE =)
ao, c EoeoE cEcE (EEoco EoeaE) EyeoE(EpeaE) E paopaEcE Bpea Gaoo oEGx E EE ocooE poeEoe, ocoeLo E}aE (Epe oa EEopa) aEE- Eo peE opaG EaEo paceE} }ypaEZx EoyEax, EEyEa EoeoE- o pacaGe eE} eep. Ho EEE x cEpx oaoE ececeLx, EEoE epex,cyecyeEeEEpEeec, oope EyEceE ac aEaE. po Gx paccay Ge.

3.7 KaEx oEc Eec, Ecae!?

PeoECy EoEaBE

3.8 o aoe a}oEecEe cepoE

A}oEecEe cepoE- o, pyo oop, opE}EZe EeEpa, ae (Eaece ooo Eox eEoE pe pocEEeoEEccE Bycac oG cpooE oope EyEE EoE oExaEeca, a cEEoa EeEpa EoEe - o ye caEeeEc. BoE eeca (AC) eceE EyEa (EaE EeUE, oEEEeG. KpoE oo, oa }}ee xa EopaG Eao opEE cpaaaeEopaa cE EopaG EpecaeEx paaa caEcoeE, E, o x EaEEe. Bce eEEEoopao ycac EcEae EeE x EEE (o 23 EE yEypcaE. KpoE oo, EpeyEae EeE opE}EZx EeEpaoEEeE}ac oEc - o ec pae py E eoE E, E oaeeecEEoxEccEaE. Kopoe, peyEa EeE x Eo pacEca oEo, EcEaecEEoEy cocaeEEoo FAQ, peEa, Eae yE aye Eo cepoE Heo xopoeo oo eE a oEEcEcE EyE oe[ Eoe[ EaEZE. yc cepoEeEEe, Eo apaaaeE} Ee e[, a E Ee ocaE opoE EE.

3.9 ae Ee ypc yEpeeG x!!!

E - M. EE EEE- E D EEE EE EE. H ED EEEH EEEEE E. E "AA" - RE ECGEDJE EE EEC EE(KE, EE (R EEEB @EL EEEEEE E - E EQEEE AAE. ED EEH, EE EEE EE[ "CE", EEECEEEEEDECEEEQ, EE EE[EE EEEZ EEUE E. B EE @ZEEEEEEEE EEE EE EEE-EE[E EEEMEE CE EEBE EDEE E D DEEE EE EEE EEEE EDEE EEEELEEGEDJE EE ECE EE EEE - CGEAK, EE E. E EEEC 1 - 2 EE E E, EM E. BEEEEECE ԁEE - 600 E B E@, 1100 E EE EEEE E 6 DE. E E EEE 2 EE EE(EEEDE) E22 (3 - 4 EE EDE) EEEEE (E, E E E).BEJEE GE @E EE, EBEE @, E, EE AC, E , EEEL EEE- EEEE 4000 . E EEE 2 - 3 EE .E EGEERE9000 E āE EEME- EE E EC DE, EEE @EH AG EME [ EGEDJE EE R EEDE EEE EZ CEE ҁEE E E EG G EE, D E AE EE EEK, REE EEEEEE - EEE AAE, ED E "EE" EEE EE EB EEEEEEE EEEE ER E EEE, EEED REEEE E E EEE EEEE EDEEZEEEE EE ECMEEEE EEEE E - EB EE@AEE. сEE@EEEE E@ED ERE E ...

3.10 e yE Ea?

B "apoE". :-)

3.11 o aoe Eoeoe cEcE

Ha oE ye aco oeEe, EoEoce Eo cEpe oaEooe. poeoe cEcE- o EpoEc coEE(90-100%) coepaGeEeEoE B EE, eEo oG Exo } ecoe EaGe - xopoo ycaac EEo Eoo. Ho yE o ce oG, aE paco EE Ex peEaE, eEc ox EoyEoE- EEa, , Eca, a cEoaeE Ee eEx }ypaEZe a}E oG EyE ooE aEEpe oEEEopa peGBa co a oEx opoyx oaax, Ecocpeooc } ax, pe, ype, etc. :-)

3.12 o aoe aEEcE?

EMECE- E EEE(EE. EGEAI DEEG EEE- EEE E"EEE D EE E, , M EEE LE E EEG AE DH EEEE C EE E EEFE EEEEDE IcEEEIE
1) EEEEIE EEE- E@MEEE E D EE D@EEEIEE EEEE
2) "E" - EE EELE E, EEER EGEEG EEEEEAEDELEEEE @E EE EEAE ZEEE

3.13 o aoe peE?

peE - o yeoe Eyeoo-eEoe (c EeoaaGeEyeooE cEcE ρEEx oo EpeEpeGpooE- o aEccEpeE} peE aEE EEcE peGpoE- o ycopEoccaeGe.

3.14 o aoe peaE

AZEEEED EAGEE (F BE. EEEE B DEEEE D, E EEE H . E EEEE E C K EEEEE EEEE (FEE, E EEEEE EEEEE . D, ZEEE EAGEEEEEE DJEEEC . @E EEECJEME E EZ DEM EEEE. E EE EE AG AE E - EEGEH EEEE, E E JEA E (E E E E BM B@K, EEAG EEE ZEE PMEDECJEME (E, Q EEEE). @HZEED EM, M pEEEE EEEEG DEE. HoaEoEco eE

3.15 A co E E aEZ, EaEe eLo?

BaEZ E co oEaeE. āE }}x oe[ EEeEyeEoEoE aoo-Gy xopoeo EEaELoo oEEca (CyEaE BpyE eQpyE EacopoEEcE. B e[ }o Ea oy EEaEG Ee-pEacopIE OpaeEZx EcEc Eee oc - coac EEEcEaoaE oEcE oa acopoEEcE paa 1 paEy, a EooEaee 0.1 paEa. TaEo EpeopoEGaE EEc, a EE oEoo Eoo - aE Eacoc, acopa EcEa ec E aQaaoEoE a, EG EoeEcEae aae Eo oE, aEEcE a}Z, Eoe pyEEEoo. HaypaEZEEoyE EE aEG GaEE aeaE.

3.16 aacEye peEe[ - aoEEoe Ee }a E?

KyE cee pEeca , ypE opoy. 3apaaEGoEc aao, oeaEypeEc peeoEaeE a aaVaEe[ paEaE ca opoa (eEeE oepoeLoo). Mey EeEE E - oE, Epoa, caE. oo ee xaEE y.

3.17 ocae, eo EEec }ypaEo c oEEoEecoEeEa?

XopoEoEoc. 3}EaE eaEZEcaec eEE (eo Eea eLoc paa 100%). 3a GEeEypoe Eco (ocoeLo ype pyE- EGx E[e ceo pa). ooE co aa Eo ocaEe Eco (cG}, oE}). TaEe EEeEopoE(EE EEE ceo Eoeo, }aEEaE, o EEao). o E oe eEE ȁEeEoEpaceEo EocxoeG co cEEEco, acoE.

3.18 A eo E}ep cooyeooo?

EcE EepaccEEeEEEEoe - cEE }EaE} Eoe. pepacZEcooEyeooEcEaEEoce EapoZ EcEe cEoc. EcE e oEEpo ocaoo ExE o Ee yeEec paZe a (EeLy, epyEc, EIy). HeEox cooEyeooEEeE aao.

3.19 A EeE peaE ceE coceL EoeoE}EoE

BEEe. CaEEEocoEapaQ - o EcepoEopoEc EEoEo EEeG oc, EEeeGe eepa (EEcE peGpoE eo EEa. āE ycy Eo oa caxapy Eape[. EcE e xoe aaa o-Gy E}opoeLee, o peoECy 2-3 EEaao, 3 a, EEIy cEEo a}}. ce o aE EEoEE EcepoE oEc EoxoEoEeE oop co E EEepeE15-20 EcE ooVaG peGpoE

3.20 MyE, EaGe aoEpE EpeoECyee?

OEEEaaeE o eepocy pay Ee pa - cEoEac cEaEEeEE B xe xopoo ceE apeoECoaE EoyEEaEx pEaEMLO, Opltimum Nutrition ETwinlab. TaEo } Gx EopeQpyc.

3.21 A aE oocecEEoeeceL EoeaE

C EopeGeE To ec yE-o Eo, a Ecec oe, oEpeyEaE.. B EE, Eoe Exe eE cEe oaEoEIRONMAN (ecE oIpeee - o Typo Macc, ZEEoe, etc). caEEEx peEEGeo Eoxoo caa Ey - peGpoEEcE o eceE EoxoE oe[ e. o acaec Eoea "TTAH" - o Exe Eaap Eo oE EEeG o peE eo yEpeeG - aEo c GEco Eocopoee. Ec ee aoE"ATAHT" - poe Eox, EopeE eeE o, } EEE yaaeE} eo EocxoeGe oEooo cyxoo EEa.
ooE o - Ee ce-aE }oE EyE Ep, o ca }Eoo opoe. 90% WHEY PROTEIN oEOptimum Nutrition co o-o Epao $10 a opoy aIy, a ecE Ea eo oEo,a apEa e[, a ee EcEa c coceLEEoeoE oEeE (cE oEoc 3.19) o ooe EEaec pEE. BEoeE ce pao pea aE

3.22 oEyp, o aEopac } aEx?

Oe[ Eoxo. āE }ypaEo yEypca, Eaeo cepoE ypeGe - o epZEcEcoEEca acEEEpoce EccE pocaE

3.23 yEa eep Epy acoEEaceoEoE - o aE Geo?

a Geo, aoEpeEoe cEcocyeE}opy EccE aEo ecE ye EooEa aEaGEc, o EE peEeoe, xyoaoe eE.

3.24 A EeE EcE peGpoEEEoEE

py EEppAE EEEE- CpEG EEH ECH. JH ECEE ED ECyEK JEEEEyEpZEpy @JyE E p EEEEy. pEPZEEp@ZEpy EEE ECED yEE EppEDp IEG. āE yE EEH ECEEEEE (M E, ED pE yE
HEyE[ EEEEEpyE EpCpEpAE E EEE E pp E F, E ppAI,G pyE EEEEpB EE. E E yE[ HEE Epy E, CMM Ey @ B ppAHZEpyE

3.25 A Eo Ee EcE peGpoEEcay EE caEc xopoo cGEeE

He co - o coaeEcEy }pyy } cepe. ye EEyEoEaoEeEepaypEEEoco ooxG.

3.26 Kaoe oEeco c} oxoE cEpcE-yEypcy?

8 acoE- acoE EGEE oEe - Ee. Bcaa oEeEcaE eo cEx yEGoEEEoeEpG. oc o pa, EeEeE - Eoo Eoe peE.

4. MaE[Ee xpoc oEx E. PaeE oEe oEx yEypcoE c coeaE E xoy aco, o EoaEpacaEoeEZx E EEoE EoEEcoeaE.

4.0 oeE aEo ce EoE ExoEE }}x?

eE EoE o peGpooe cxeE a Eaa c epexE caeEoce o}o. HooEEe ceo EopeccpyeEoEaox yEaeGE a oEaE oop y ca EoeE eEEyEa aEe-o e cEco oEpoaG coeo opaGa EaEeo }paaG EeoEEccE CEcooEaEx ya - }} oEoEoo peGBa (ce yEaeG o cex ceax eEc o oaa) EaaVa coE EaE. Oao, EopcE ce EoE Eoa EaccecEEcE aEE"} Eccy" ye aeEEo eEa. ooE ecE oE EaecEyxac a Eoy aa-Eo - o} acEaExy peyEaE eEEoepeL oaE EeEEaoEpeGB. BoEoa epeEEEopa, oa opeEee, cae Ecce EEoEEepacZEEEQ aEe, o Eopecc-o ocaE... EoEEEQ EEeEpeE ox EoE

4.1 A aE Ee yap pacaa epx py EEe?

aEEoEEoE eE - ecE cea eEE} py/Ee caCap oEoE EE} opoQaEEcaEe, EE} }EoLoEcaEe, EEaBEaQeEEc EpaooEco, o oEpoa EE cEEEEeoo poca Eo cEyEopaoE( oo, Eaa, E}oc caE c peyEpyeEEypoeE}Eo}) - Ec } opoQaE caE, eEe 2 Exoa. Eae } oo eEGe, eEe 2 Exoa. aEEa caE EeEepaEe EEeGe. 3aaVae, cooeceLo, EEaBEc, oEpacEcEE} opoQaE caE. Bec E Epe EpeEeG }pyEc py } Ee (a eEe caE eEoEe paoaEEe EE[e py) Exo[y }o cpaca. oyc oEEoE EoE o py EEeeoEEc Eopaaac EEcaCapEyaE, o EaeE cEEEpocy. Maccoo y Eoy oEooaE } Ee EEeEEpepe o} cpaoaE ocaoo xopoo. TaEo ecE oEpeyEa EEcce py EEeEcaE, ee co EEa cac.

4.2 Coe EE- aeEoG E

O, coe EE- o ea EEacca e. HyEoG, oa exaEEacoEEoEpeyEa EpecaE yEac. CEcEcooo Ea EoE o Epepaae cxeE coeo peGBa, E}}e eE aoe yEaeG c EaEecE EcaEZEecoEEoEEoEecoEEopeGE(1-3). BoEEEeEZe copoZ aEx peGpooE
  • opaG EEaeEoEoEoo Eoa peGBa.
  • Epaoy Eac coceEpyoEEEex oEoE
  • y eE }}Epac oEpaoe eca
poaGEcEEaoEEepcoEcE EcoEEEopa, Ee opaac Eo peGpoaE} "Eccy" - Ey eE }epEa Eac Epa EEpaE! Meoa cox EoE}coEo xopoo EEaeE EeEEEaeEEaEecE ceE o oope yEypc }caaE} oE o oo aac EcooEcE, EE oa ycpaa peGpoE} Eccy. HacoEo oEaaEaoEExoE- o pea ee, o, o a oE}o ycpaa a-pEcox Ea - ocEpo.

4.3 KaEycpaG cEe Eca EEcee EE?

@E E EEEEEeEEBEE EEEEE E, E E E EEED EEEEEE . ȁE E E EEEME. E M CA C E EH EEEEEEREEEEEE E EQ E ECEG EEEE E E EEDEEE, EECEEEEGEE, E EEUEE, E .
G EEREEJZEEEEA (E-EE EE E EEE E E, EE GEE EEEE- EEEEE AE E EEEMEEEEF EEEE E E.

4.4 Qepec oEcaE, EeEpaa Ey EceoEy EepoEEEepoE

AMECEEEEEpBEC yEE EEAE MEEEEGE E yE EyEy EE EEpEp, y EpA EEEEG - E 3 G p EEEEEE pEEM HM yE- D pEE, pKE, EpH EEEEE EEEE- EpEEEEEEpyE Ep - - E E
EEypEpEE EEEEEEEE EEE E EEE E EE yEE:
  • EEEE@EEpCy E- C EGD EEGE E- yE[GEEEQE(EEEpEE;
  • @E EEEEy pCy yA EEpEEEEFEGEyE- pIE EAE ME
pKE, p E E yLD pEE yEE EEEE pCEEEEE EEEEy - G EpEE G C Ep D @y, Ep E EBEEEE @Ep EEp, pEELE y pM yE @ycE G p EEp y EELBEyE- EaD EFEGEyE(G 90 pyE. E EEEpy @pMEE -EpE pIE EAE ME- EEpEE, -, EDEE EELBEyE ECGEEE E E EEpH @E

5. copE yEypE. ȁE}, co, cExEEaE

[oEpaeEEEoecce oEcaG. B cEyeEepc oEye]

5.1 Ko aoEBeep, EeE Eo o ce oopE

5.2 A Eo aoECEPE EeEoEaEGE

5.3 o aEa E c peGpooEcceEE MeUepa?

[oEpaeEEEoecce oEcaG. B cEyeEepc oEye]

poeGe: ccE } pye opEoLe pecypcE epecZe yEypcaE

6.1 oe xE oope co Ea eE Eo aGEec cEpoE 5

  • RU.MARTIAL_ARTS - xa E oeEcyccaE
  • RU.SPORT.OTHER - xa a}oEpaZx oEcEpa.
  • SU.MEDIC - xa EoE
  • SU.KITCHEN - xa Eo EaGe.

6.2 PecypcEEinternet E coEaEcEpa:

www.dff.fi/~skleznev - caEEE pycco ca E oEy, oop cpeaE TpeGpooe EopaEE coe, EE oEcaG yEaeGE oEocEEaG Eoxa EEooe pyoe.

6.3 epoecEe aG E yEypE EEypEy.

"Ca EKpacoa" - aEpaEEyp}E aec } pyccoEe. yp}Eoe[ pEE aop aoEcaEoeaeEceE eE cyEpaa, Eoo pea EcpaLx cEoE a Eo, oocE cepEEEE.
"KaaEMycyE" - pyccEEyp}E EoEeEeE o EeEEo pyccEx e aoEEEypEepoE EaaeEpeEpa c pyccEx yoEE Ey. Toe Eoo o, co EEe "CK". āE EcoEKM ExoEc EypEepcEEEoeGeE"Mp CE, EoopoEa peaEopoEpaoaeEEop yQoE MCMK, oEepaop RU.BODYBUILDING.
"IRONMAN" - aEpaEEyp}E aec } pyccoEe. B eEEEox, ec xopoe pypE"1000 oEocoEo oEe" E"ayp-peGB", aEe EaoEEpe ec oopaEecc-e. ȁEEcoE- cEoEEoo opEEo cEx cEpx oaax.
"All natural muscular development" - eEoEo oEEp, Geo oEeeELoo caa Ey. a, oEcEp } aoe }aGe, aec } pyccoEe.

6.4 KG E yEypE.

"MA! - oEEeEcepooE" CEapEM. PoepE oEo xEcaeEoEpyEcaEEaEyaEE} ceo EoEE Ey. OceeZ EaEecE ce acEEEpeGBa, Eoo caa o aoc occaeG, etc. EcE y ac ec oooc - yEe EEoe, EEaeE
"CEPTPEHH". Ma MeUep. KGa oe[ cEp}, a yEaEExoEEpeGBy ecEa EeE poec, oo, co, a oEaGEc Ee E CEapy M. Poepy. =)

6.5 TeEoLe Epea E coEaEcEpa.

o HTB ec Epeaa "eE aEop", Eo coe cEpa. HaEx pyx EpeaEEe eco.

ocE epcE oo FAQ cea Eo EE E aEocy c 2:5020/1403. Ha oEe apec co Eca cEaeG ooceEoaeG oEocoE


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