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CVEEOTA: Orgurx
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56 MUSCLE & FTTNESS ,ue'r ,2oo7
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HEAEnfl 2
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',r 3n or)) /6
3*
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: f, ATHbIM XBATOM
:.f,beMbr cToF [u14poH14M XBaTOM 3/6
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BHnrcqan 1-2 pa3MuHoqHbrx cera; nepBbrrl cer
-
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3 {oHqe Karl(Aoro cera genarlre 2 HerarnBa.
12
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t2 ,,.',erroH. OparlureHTbr pa3pvrueHHbrx BoAor(oH nepenonHrr Helo r,1 co[porr,lBntreMocrr, Herarr.lBarl. BbTROA? Hltru ne1-lnnila cer
. :i CTAHyT A/\t MO.lrA cI4rHaAAMI,l I( 3anVCI(V aBpaAbHOrO Me- ilepBofo vnpa)r(HeHrzlfl 6vAer Lrr rcTo Hef2lTr iRH brr,t I C4enarare [apv
' :it <<.rflr\eglzlBaHntr)>Mb[trrJ. Bvlvr cel(perr4poBaHbr MouJ- nefr(ux pa3Ml,lHoLrHbrx ceToB, A [oTord c rlo.vtolqbto napTHepa 3a-
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r )r Bo nrol'loM :lArAaBHoM Vnpa)r(HeHr,rrzr nocne <<orr(A.lA>> B r(A>r(-
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B CynepceTe 4/12
oA3A 2= fiEoDlHllqllf,! l'logueMbr xa 6noxe o6parHbtM xBaroM
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Hl,le rubrLUCLIHbtX fI]',rrtoR. /rerpr,rHIlLlt.ln .totlt,rnaroTc'I tiolnutt.t.,vr B cynepceTe 4/12
rn lcnoM Vrrpa)rirreur rir, noBTopoR r,I ceroB (t.a.
lBer\r,rrlCHI,letvr IlogueMbr cron nJyrpoHrnM xBaroM
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HOMV 14 TO^^vtV )tiC CrIAI,ITV. Pe>l<tt,nut TpeHr,lHfzl OCTa;\bHOI)l MVCITV-
r\rlTfpbr AoA)rieH coBnAAATr, c r1'ra<f nxo.^ur HafPv3riil HA pvKr4. B CynepceTe 4* /12
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ne nPof])21,\1,\,urt (4-6 HeJCAr,l) r1'leHr,lHf rlpe!,flACrll,lta ^^uto>l<no co-
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/rauHaa ilporpa/vLvrA Ao Hev3HaRaeMocrr.l npeo6pA:lr.rr RArxr,l lHuna Hn3y
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4a cneqmanm3npoBaHHoro B cBo6oAHbrf AeHb. Ho ne paHbure,
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r\r4eeHr,1e Cr,lAbr npeAn^eqr4r4. (alvl.
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)yer BCAA KoMnfleKc 9r K0MnneKc He3aMeHhMblx
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ltcnonb3yer rex Hon o rh o screpnQuKaquH,
' t qro no3BonnerEocraBflRrb Oonrue aMHHo-
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fonopar, qro qeMrtzoHoM Apnom4a Bonnue roro, ero py- cAeAaAw pyKw.
r<rarano ceil A,eHb He 3Haror ceSe paBHbrx. Pasronopbr o roM, 5y4ro Apuorrn-
Ay rroBe3lo c reHerzKoit, ue B cqer. <<Cznrnue>> qacrvLleua upoQeccraoHa-
lu nao6opor Harpy>Karor MeHbrxe [porrr4x. B cauorrn AeAe, 3aqeM Bbrr(Aa-
AbrBarbc tr, ec uL Mbrrrrubr pacryr cat\ArL co^oil? Hy a pyKw ocraBaNr/rcb trpvr-
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r€pbepbr. ,A,o caMoro rocleAHero AHr oH r(aqal pyKZ ABDKAbT n ue4eruo!
IAsresct4BHocrb , c xaxoit Apnonr4 SomSwtt St nlenc w rpwrJerc, r43yMArAa.
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Ky rpeHzpoBoK. OAnaro Ha AeAe Bce HaMHoro cAo>KHee...
flepe4 BaMr4 r(oMnner(c vr3 42 ceroB. Ero rVro)r(Ho CerzlrzlTb AGNEKTbT GTPATETN]I
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noRbltua^ocb c rMeir(ce -loHHbrx 6-8 Ao 8- 10. O4HonpeMeHHo
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PVIin ABairiAbr B HeAenro. flePeA copeBHoBaHr,lrrMrzl oH [epexoAr,l^
Ha rPeHrlHr pyr( Tpr,l pa3a B HeAenro.
>> I'lpe4nneqbf,. Au ApuonnAa ilpeAilAeHbfl 6unn raxorZ >xe
paBHorrl'ranuorz ,Mbrrlreeuola r1'rynnorz Pyr( riAr( 6r,rr;enc vL Tpr4-
IJenc. Tax qro rpeHZHr pyr( V Hero BcerAa Br(AFoqaA r,r Vrpa)r(-
HeHI4t AA.rt npeAnle.rlttT. I-lpr,rueM, rzlcr(AloqeHVtfl vt3 3Toro rrpa-
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t',wtt. O4ua>r<4rrl ApHonn4 Bbrcr(A:lancrr rar(: B rpeHr4Hr npeA- << cl
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npaHTr'rHoBaTb TonbHo pa3 B HeAenp.
lloxa.{any qncno ynpa}HHeHufi roxe
npucrynarb H cynepceraM. Ognaxo
c qacrorofi TpeH!,rHra croyrr
nooxcnepuMeHTnpoBarb. Boennoxrxo,
Aalxe AByx rpeHupoBoH 6yger BaM
Heo6xoAr4Mo coHparurb. Ocraesre cnuuJHoM MHoro.
>> ApxonbAa ornnqana HeBepoFTHaF no 2 ynpalxHeHyrn AnF 6uqenca >> Arnerbt onnrHoro ypoBHF nerxo
g!,tnoBan BbtHocnuBocrb. l4xorga 14 t-lenca, vl TonbHo oAHo -
Tp!'f cnpaBHTcF c o6qnM o6beMoM
oH TpeH!4poBan pyH!'t r{ac, nHorAa AnF npegnnequrZ. rElenafire o6urqHbte TpeHuHra, TeM He MeHee, nM
ABa, lrHOrAa npoBoAltn B sane BcK) cerbr. 9epea Mecnq ynpalxHeHr,rn GneAyeT oGTaHoBl4TbCR Ha AByX
BTopyp nonoBnHy AHF. Butconv,n AnF Eraqenca 14 Tpyrllenca Mo'+(Ho TpeHnpoBHax B HeAenlo. Ecnu Bbl
o6uenn np!,tBeAeHHoro 3Aecb o6ueguHt'trb B cynepcerbt. BCe }}{e BsAyMaeTe TpeHr4pOBaTbCF
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no nneqy. Bxecnre B HoMnneHc noAHFTb qucno ceroB AnF 6nqenca nep!,toA TaHoro TpeHnHra AonbuJe
BalHHbre nonpaBHu. 14 Tpr4r-lenca go 8-1 2, u Ao 6-8 - MecFLla. floroM nepexoAure
>> HaquHap[qnM Hy]+{Ho noHh3t4Tb AnH npeAnneHufr, Ao6aBhB eule oAHo H nporpaMMe 6onee nugxorl
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B CynepceTe
Pagru6aHnn us-3a ronoBbr 8-1 0
l'logr"eMbr Ha nrrnurpe 8-1 0
B GynepceTe
tDpanqyscxnfi )HuM ne*(a 8-1 0
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f-logueMbr c HoHqeHTpalluefit 8-1 0
nPEfqnflEqbF
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npf,MbrM xBaToM
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.\e)Iia V3I(I4M xBaroM vruvL or>r(I4MaHvLfl Ha Gpvcbtrx, oAHar(o BcAeA, 3a 14 TpeHr4poBarb [pe7],nAeqbr riAri oH cllrr - e)KeAHeBHo ! o4uarco
.)TI,lrvlI4 <'O6U1W,wI> ABr4>r(eHVtrMVr BCerAa CAeAOBaAI4 nphrJe^bHbre Apyroe rpaBr4lo Apuor\b!,? Bce )rre cronr vcBor4Tb. I-locne rpe-
\'rpa)r(HeHvtfl AAr r(Dr(Aoro r43 rpex ny{r(oB rpr4rtenca. HZHra 6urgenca vL ryvtrterca BcerAa ;e.,rAt)rre He MeHee L0 ceron
>> Her qnrtlHry. B ynpa>r<HeHr4rx Ha rpr4rreilc qvLTvLHr y Ap- Vnpa)I(H ermit 4.,rt ilpe[nAeelrl)r.
r{onbAa 6un roA noAHbrM 3arperoM. Cner;nQvLr<a ynpa>r(Hesvii, >> llo cxeMe cnnnTa. B .,ne>r(ce3oHne ApHoAbA Hr4r(orAa He
I{rl ]-PI4IJeIC TaI(OBa, qTO qr4Tr Hr 3AeCb noqTrl rapaHTr4pyeT Trr>r(e- rpeHzpoBal crz6arelr:'z- v paerv6arenz npeAnle'ryfil, B oAr4H AeHb.
.\J'ro rpaBMy AoKTt. floarorrny ApHoAbA Hr4r(orAa He qr rvrHroBal CHa.{ar\a oH Harpv)r(an crz6arelr4, [pr4qeM, o6asarenbHo Qaua-
Jrl)r(e n 6asonbrx ynpa>r(HeHr4rx, Tar(zx r(ar( or)r(r4MaHvrfl vt yzt<vil, TI4r{Ho 14 orpoMHbrMr4 BecaMr4. Hv a Ha cneAvrouTwi), AeHb Bbrnon-
irir4ru Ae>Ka. Telrr 6onee qrllwHr 6un t,tcKlroqeH Bo BpeMlr MHoro- Hrn crw1arwtr B 3anrcrbrx 14 noAbeMbr ua 6zqenc (o6a Vnpa)r(-
noBTopHorT npeAcopeBHoBarenruorZ roAroroBr(r4. flpzsuana,r HeHr4r rrprMbrru XB?TOM) . o4uaxo repeA copeBHoBaHn trMt4 vr3
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T1-reuzut vr B Me>Kce3oHbe, 14 [epeA TVpHr,rpoM r.rMen o6uJvro r\o- cyrtepcer. On 6nrn paccqnrAH HA Mar(cr4ManrunrrZ rm,.MrrtzHr v Ae-
rllItV: nOBTOpbI HaMe)l(aAO BEInOAHtTb IICIi\!OLIIlTe,\bHO tII,ICTO, B T aLr/r,arJ r4ro IlpeA|Ineqr4l,r. uar
MUSCLE & FTTNESS 87
SANOMNHMI N EPN
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MV, 14 BCe OHVL A t OAHOTO I/1 TO|O )rie il\ {- rALVr Tpr4rre[ca, HA r<oro1-rr,rr)r oHo pac- l\r,lryAbr B ?TVLX MbIlXqaX COKpargaeTCSr
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I13\ {I4Te aHaTOMIzltO rMbIlxIJ pVI(. rA MbIlurJ, cocToSIUJI X 1/.3 HeCr(OAbKZX flo :rora npztvt,tHe nr,lKoBoe Harlpr)KeHr4e
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Muurr;u pyK BKnroqaror pa3Hbre rr4nbr AHr Bbr HaqzHaeTe TpeHr,lHr TpzrJe[ca c uoirrer ['trrrr Ml4Molerunr^nur ! B nepxHerZ
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Byro pa6oryr Apvrlle HA naMnr4Hr, FrbIX Ha AAI4HHbIr,,t nyUOI(, B CAeAVIOUIVL]7. r\I'lRYtO rl21r3yt. lArtaqe Balxa Mbllxqa 11O-
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