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MUSCLE & FITNESS 11

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14 MUSCLE & FITNESS N!!2.20'l0

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mETAPURE

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" . , • www.viwmin.ru. len. 14951 229-2698 p"mA ~ www.sportsila.ruTen. 14951411-9954

nPMrnAWAEM K COTPYIIHM~ECTBY PErMOHAnbHblK IIMCTPI1&bIOTOPOB.

MbIW~ www.muskul.ru QNTspb 18121941-27-91 www.qntshop.ru

OcpLt1~lt1anbHblli1.Q]..1CTPlt16bIOTOP QNT 5.a. B POCClt1Ii1: 000 «npO-<tll!1T» Ten.: (495)638 5513, www.qntsport.ruinfo@beperfect.ru npeACT8S\I1Tenb B Daxcr-Flereptiypra QNT-SPB (812) 941 2791

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16 MUSCLE & FITNESS N.22,20"lO

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MUSCLE & FITNESS 17

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20 MUSCLE & FITNESS N22,20"0

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26 MUSCLE & FITNESS N22,20"lO

\

-.

830PB171TPYAR Ei IE!

» npI'IMeH51LilTe AaHHblLii KOMnneKC 1-2 paaa B 1,5-2 HeAenl'l, nepewiescaa I'IM OGblYHblLii TpeHI'IHr rpYAHblX MbIWII.

3

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3

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Y MeH5I He pacryr PYKJ1. 51 nepenpooosan Hl1Hra M 3aT5IrJ.1BaTb AOJIbll1e 2-2,5 t-.-leC5IlI,eB.

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Ilocne nepepuna BaM npencroar ka- 1.{aTb PYKH TOJlbKO paa B uenemo. BAo6aBOK BaM cnenyer 60JIbWe I.leM BTTOJIOBMHY COKpaTHTb 06beM 'rpeIDUITa - AO 20 ceros

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Co CTOPOJ-Lbl MO)l(eT nOKa3aTbC5l, 6Y)J;TO aaura COBeTbl BeAYT K OTKaTY I1HTeHC(1BHOCT\II TpeHlffira. O.[(HaKO na npaxraxe Bbl 06HapY)!(\II.Te, LITO BaWJ1 pa60I.JfIe seca Ha- 1.J3J1\11 paCTH. 3TO BepHbnf npH3H3K Toro, '-ITO COBceM CKOPO na-inerca 11 POCT MblWeI.JHOVl MaCCbI! YgaYJ1!

1111 TPEA I7IAr

61111.lEnC

MUSCLE & FITNESS 27

HX 6e360513HeHHO CT3B51T B canoe HayaJIO TpeHHpOBKI·I.

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aanopaaaror nCHxHKy. ITo 31'oi1 npl1YHHe .... "

28 MUSCLE & FITNESS N22~ 20'10

CXEMA

» TIpHMHTe nOJIO)l(eHHe ynopa 060J1MH pYKaMI1 aa onopsr. TeJIo Bbmp51MHTe 11 Aep)J(~ITe sa ~ecy C ynopou aa HOCK11 crynuea.

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30 MUSCLE & FITNESS N22, 20"10

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MUSCLE & FITNESS 31

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32 MUSCLE & FITNESS N22. 2010

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34 MUSCLE & FITNESS N22, 20"10

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38 MUSCLE & FITNESS N22~ 20'10

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40 MUSCLE & FITNESS N22, 2010

MUSCLE & FITNESS 41

IIpC1B~tnbHo noC'raBHTb 33Aa1.IY - 31'0 Y:>Ke HanOnOBHHY ee peuurn.. CHallaJI3 onpenemrrecs CO CBOaNt HeAOCT3TKOM, a nOTQro.'1 Bbl6epl1Te 113 uatuero nepe-ms TOT 6e30WH6ollHbiM peuerrr, KOTOPbli1 rapasTI1pyeT ero YCTpaHeHJ.1e.

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MUSCLE & FITNESS 43

cne-raaaer 6Hu,ency rnyookyio pa3MI1HKy.

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44 MUSCLE & FITNESS N~2, 20"10

46 MUSCLE & FITNESS N!!2. 20.,0

WIIIPOKAs:J Ts:JrA CBEPXY

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52 MUSCLE & FITNESS N!!2~ 20'10

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MUSCLE & FITNESS 53

54 MUSCLE & FITNESS Nf!2,20"l0

Onopa rene oCBo6oJKIlaeT

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56 MUSCLE & FITNESS N!!.2 ... 20.,0

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62 MUSCLE & FITNESS N22.20"lO

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BOK, 3aTO pseun, )!(Hnbl Y ce651 aa xyxue. ]1"'\.IHO 51 en 11 pas B AeHb. -lepes 5 J1eT TpeHHpOBOK " BeCHn 168 xr rtpn MMHHMyMe )KHpa 1-1 Menm B npodieccuoaansr».

BOCnOMI-1HaJ-IH51 0 lOHOCTI-1 CTaHOB5JTC5J Afl" 6aT'ICTbi nOBOAOM Afl" cjJMflOCOcjJCKHX pa3MblWJ1eHI111. «C TOlIKl1 3peHH5J cpM3HOnormr cnnoasre ynpaxcnetras B 60)lH6HJl}J,I1Hfe urpaior pOJ1b sanana, - npOAO.DKaeT OH. - 06pa3HO rOBOp5l, ynpa)!(HeHHH - 3TO crrW-IKH, KOTOPblMH Bbl paaxorraere KOcrep, Hy a 6YAeT JIM OH CJ1a6blM l1JlI-1 B30- BbeTC5I AO uefiec, 3aBVlCI1T 01' Taro, CKOJlbKO ronmraa Bbl norrrauurre. JJ.0 CJ]e3 »canero HOBJ1lIKOB, KOTogble acero sroro He nOHI-1MalO1'. OHH y6HBaIDT ce651 B TpeHa)KepHOM sane, a ru1TaIDTC51 xoe-xa«, Hy, a ua caMOM nene 3HTY3V1a3M ua TpeHVlpOBKax 11M HY)f(HO nOYMepMTb. J136bITOK HarpY3KH rorn.xo MewaeT YCBoeHl1lO ruuua, a BMeCTe c HMM H POCTY MbIWLI,. Bce CMJIbl HY)f(HO 6pOCHTb xa npasam.aoe rnrranae. POCT MhIWLI" nosepsre MoeMY OllbITY, 3aBl1CHT JlH_Wh OT aaureii cnoc06HOCTH CTaBl1Tb peKOp,Qhl no nOf~Ow.eHi'IID nnum»,

«A BOT ew,e OAHa nO,QCK1:13Ka! - EaTHCTa noxaasieaer narn.uev na )l(ypHaJ1HCTCKI1M 6JlOKHOT, HaMeKa5J, 1.ITO 3TH ero cnoaa HY)KHO 3anHCClTb oc06eHHO TOLIHO. - JUo- 611TeJ1e~ npI1BO)J.HT B 60PJ1611J1.QHHr npoCTa51 HeXBaTKa MblWlI,. Me)!(AY TeM, lIM HHKTO He 06b5lCH5IeT, \.11'0 nO)J.beMbl ua 6MljenC 06ll1YIO MblweclHYIO xraccy He pac- 1'511'. Ila H sootiuie ace ynpa))(HeHH5I B 60)J.H- 611JlAI1Hre, 'reM 60Jlee, na 6JlOKaX 11 B Tpeuascepax, J1HWb «WJlHcPYlOY» MbIllllI,bI. Hy a mo6HTemlM Hy)K_HO OJ..l.H-HM MaXOM CTIfMyru-posa'n, POCT MycKymTYPbl no BceMY rerry, Takoe YMeIDT 1'OJIbKO ,UBa yrrpaxoteHH51 - npl-1CeAaHH51 H CTaHOBa5J T51ra. no CyTi'I, 3TH ABH)J(eHI15J - 6JTH3Heu,bI. B oooux ynp:DKHel'U15JX Bbl nepBblM AeJlOM pacnp5lMJ151eTe HOrl1, a nOTOM paarnfiacre cnnHY. CTaHOBa51 60J1bllle rOJ],I1TC5I H113KOpOCJlhlM napH5IM, a npncenamrs - 3TO «J1eKapCTBO» A.IT5J scex. CaM 51 «anan 06Ill.YfO r-.mccy O)J,HHMl1 npI1CeAaHI151MM. B uenerno 51 npOBOAI1Jl 2 O)J.I1HaKOBbIX TpeHMpOBKJ1 113 6 ceTOB T5I)f(eJIbIX npI1Ce)J.aHMH. K HJ.1M npunaranocs 6 ceTOB )J(HMa aoracr». TaK 51

N22 .. 2010

npl16aBl1J1 CBOH nepssre 50 IT. KCTaTH, BbICOKl1M pe6"TaM " coaeryio AeplKaTb rpmp H113KO, aa "'IaHep nayspnudrrepoe - n041'''1 ua nonarxax. 3TO nOl-llUI1T BbICOK1lI~r uerrrp TIDKeCTI1 aaurero TeJIa, H npncenan, CTaHeT nerue»,

«TIpI1Ce)J,aHI15IJ1.1 B AeJIe HapaW;J.1BaHHH 06I.l.1,et'r t\lblwel.LHoM MaCCbl HeT pasnux: - EanICTa peWHTeJIbHO py611T B03)J,YX pe- 6POM JIa,ll,OHH. - K TOMY )[(e npncensr peam.no paCWJ1pfHOT rpyrn., Moumoe ,n:blxaHHe pacrsruaaer rpYgMHHbrM xpaui 11 pe- 6pa pa3be3)[(atOTCfI B CTOPOHbi. IToKa)l{J1Te MHe Apyroe ynpasorenue, xoropoe yJTy4- uiaer nponopuxu cxeneral A nOp;beMhI na 6l1l1,enc HY>KHO no nopu AO apexrema sa- 6POCHTb, T011KY 01' HHX r-,'Iano. Ila K TOMY »ce, Y roro, KTO npucenaer co urranroa s ABa uenraepa, TOI.l.l,l1X PYK He 6brBaeT .. .»

EaTHCT3 nepescmrr m-rxamre 11 CHOBa B03Bpaw,ae1'CfI K csoeii 6J10rpacpl1fL MHOro ner 60A116J1J1,[[,l1Hr uernco nepscan ero B CBQi1X 06bfITH5IX, He OCTaBJ15I51 cnooonnoro BpeMeH"1 lH1 Ha '-ITO npyroe. TeM 60JIee, LITO npl1pOAHble raoapars: BbIHY)[()laJIl1 BarnCTY S3fITb ce6e 3a oripaseu cyrteprascenoaecoa aaurero cnopra - ITu XeMHJ1 H )];0- paaaa 5ITca. Be-repasia OH nozrpaoart.raan BbIlIDI6anOH B 6apax H xrryoax, J1 3Ta npocpeCCI151 nOTpe60BaJIa HOBbIX HaBbIKOB. EaTHCTa 3aH5IJ1C5I TaMCKI1M 60KCOM. Iloaa-iany 3TO YS11eyeHl1e 6bl110 l.il1CTO ITpHKJIaUHblM, a 3aTeM peWHTeJlbHO BMelliaTIOCb B ero JTl1llHYlO cY;:J:b6y. 3HaKOMbie npenno)J(I1JlH l3aTI1cTe sucryrurn, Ha rypxupe no peCTIII1Hry. Y3Has 0 cyMMe ronopapa, OH 6bl11 CHllbHO oaana-ren. B nporpeccnonansHOM 60}J;11611Jl)J;J1Hre TaKl1e .n;eHbrYl sapacaTbIBaIDI rO}J;aM.I1.

EaTHCTa na-ran 6paTb ypoxn nIMH3CTI1- KM 11 aKp06aTHKI1, BOCTOl.£HhIX emrao- 60pC1'B '" ,ua.>Ke pyccxoro caM60, MaJIO 06- pauias BHI1MaHI1fI na HeH36e)l(Hble nOTepJ1 MaCCbl. CnOXBaTHJlC5I OH JII1Wb xorna crpenxa BeCOB yxasana na 145 xr: Ho Aa)!(e na 3TO~1 QTMeTKe ynepscart.cs EaTI1CTe He YAaJIOCb. Ero reno cauo nOACTpaI1SanOCb nOA HOBbie }J;I1HaMI11..J:eCKI1e HarpY3KM, 6e3- )J(aJlOCTHO OTCeKafI. 01' ce6}l JIVlWHK)KJ MbllllellHylD "'Iaccy ...

TeM He MeHee, EaTHCTa He OCTaBflJl 60;:J:116IoJJIAI1Hr. CerOAHfI OH nponorrxcaer cpaHaTHtLHO Ka4aTbC5I 6 pasa B nenemo. «5.1 o6HapY>KHJl Y «sccncsa» MHoro nonesm.rx nJlIDCOB, - Barucra HaYHHae1' 3arH6a1'h naJIbll,bl. - Bo-nepssix, 31'0 He3aMeHflMoe

66 MUSCLE & FITNESS N!!2,20"lO

cpe)J,CTEO )J,JUl nonnepxcaaaa BbiCOK0I1 CPH- 3W-leCKOH CPOPMbl. KaK-Hl1K:aK1 C B03paCTOM MbIIIJU;bI cnarieror; 3TO 3Hal-OT no ce6e ace pecrnepu. C Ka.>K)J,bIM HOSbIM rO)J,OM )I.{H3HH 113 rsoero apceuana y6bIBaeT no HeCKOJIbKY npMeMOB - 60J1bWe OHH reoe He no cnnaxt. PerYIT5IpHbIH CMITOBOM TpeHHHr 3)J,OPOBO TOPM03MT 3TOT npouecc, BoBTOPbIX, 60rrhIIIHe MhIIIIIJ;bI Hy:>KHhl Terry euie H KaK «6POH5I». OHM raC51T ynapsi, H TeM CaMbJM, XpaH5IT OT TpaBM. B-TpeTbI1X, 60)J,H6HJl)J,HHf )J,06aBJl5JeT 3P;0POBb5i. IIoKa 'rpeunpyeun.ca, ny-nue CnMTC5I, 6blCTpee eoccrauaenasaeun, CHJIbI, HepBbI xperr-re .. KCTan1, nOCJIe ,D.OJIfOrO nepenera 51 nepBbfM nenOM 6ery B TpeHa>KepHbn1 3aJ1. ApY3MI no KOMaH)J,e MaJOTC5I OT nepesrem.r l.JaCOBbIX nOHCOS, a 5l norpemrpyiocs 11 cn.mo, KaK MJIap,eHeu. ... »

IIepeLIJ1cn5l5I npel1MYUJ,ecTBa 60A11611J1- ,D.HHra, EaTl1CTa CKPOMHO YMOJIYaJI erne 06

O,D.HOM. Cnnoaoa TpeHHHr H3,D.eJU1Jl ero 3IU1l:reCKOI1: BHeIIIHOCTbKl, Ml1MO KOTOPOM He CMOrJU1 npOM-Tl1 KHHOWHHKJ1. B nepepblBax Me)f{AY MaTl:IaMH DaTHCT3 ycnen CH5ITbC5I B HeCKOJJ.bKHX 3nJ130)J;J1lleCKHx poJl5lX. A COBceM HeAaBHO OH 1~e6J{)TJ.1poBaJI He60JIbWOM caMOCT05JTeJlbHOH POJlblD B 3HaMeHl1TqM -diauracrauecxo» cepl1ane «CMOJIJIBHJTh». TaM OH npencran B Bl1Jl.e KpOBO)l.{aAHOfO HHOITJIaHeT5JHJ1.Ha-y61!fI1U,bl. )l(YPHaJlliCTbl COfnaCHO KI1BaJ{)T TOJIOBaMJ.i, OTMel:Ia5J npo ce65J, LITO nO)J,06HbIX nepcouaxef EaTI1CTa BnOJIHe MO)}(eT 1130- 6pa>KaTb 6e3 rpl1Ma.

IImKllMa51 aa npouianne ero orpovnyro JJa):{OHb, nee, KaK OJJ;l1H, .l1CIIblTblB8JOT CO)I.{aJIeHI1e. Hmcaxon EaTYlCTa He I1HOITJ1aHeT5IHHH, a CBOM B AOCKY cpaHaT 60JJ;H6HJIP;I1Hfa. Bnpo-ie«, passe MbI pacCT8eMC5J? OTauae Ka)}(,lJ;hu1 MO>KeT HaLIaTb rpeanpoBaThC5I C EaTI1CTOM ua napy! M&F

Co6111paeTeCb B noner? Torna KpoMe 3y6HOI7I w.eTKIll BaM cnenyer 3aXBaTIIITb c co60171 euie III nlllw.eBble Ao6aBKIll. OHIII nOMorYT ycnewHo npeonone're crpecc nepenera III HaAe>KHO 3aw.IIITSlT aauna MblW~bl OT KaTa6onlll3Ma.

70 MUSCLE & FITNESS N22,20"lO

MHorMe nl06MTenM TpeHMPYIOTCR 6ea nnaHa M BCe paBHO HepBHWIaIOT, xorna npMxogMTC5I npepaars TpeHMpOBKH. Hepssr CTOHT notiepe-n., noCKOJIbKY nepepsra B JIHHeHHOM H nOHeBOJIe onnooopasaox rpenanre - 3TO finaro. KaK YCTaHOBHJIa naYKa, HegeJIbHbIH OTgbIX OT qHI3HqeCKHX HarpY30K geHcTByeT aa oprannsa nonotino oCBe)J(alOl_QeMY gyIIIy M 060CTp5leT nOCJIegYIOI_QYIO peaxmno MbIIIIll, na CHJIOBbIe ynpa)J(HeHH5I. 3TOT 3c}::>c}::>eKT HeJIb351 06b- 51CHMTb rrpocrsnr OTgbIXOM. OKa3b1BaeTC5I, aa neneJIlO see )J(H3HeHHbIe CMCTeMbI oprannsaa nepeoxanalOT csoero porta «nepe3arpy3Ky». Cyn, ee 3aKJIIOQaeTC 51 B CMHxpOHM3all,HH 6MOPHTMOB, paCIIIaTaHHbIX TpeHHpOBOQHbIM CTpeCCOM. BOCCTaHOBJIeHMe PMTMHQeCKOH rapMOHHH BHyTpM oprannaua MOI_QHO CTHMyJIMpyeT MbIIIIeQHbIH pOCT. TIo 3TOH npHQMHe HegCJI5I nOJIHOrO ornsrxa nOJIY'-IMJIa perryraunro ornensnoro TpeHMpOBOQHOrO MHCTpYMeHTa napasne C MYJIbTHceTOBbIMM TpeHHpOBKaMM H BbICOK06eJIKOBbIM nMTaHMeM. Hy a CJIOBapb 60gM6MJIgMHra 060raTHJIC5I HOBbIM TepMHHOM «CTpaTerHQeCKa51 nexoxmencall,M5I». POHM KOJIeMaH rpenapyerca crporo ll,HKJIHQeCKM M nOCJIe Ka)J():lOrO TpeHMpOBOQHOrO nepnona POBHO HegeJIIO 6e3geJIbHHQaeT. TIo ero CJIOBaM, 'raKOH npMeM pe3KO YCKOPHJI ornasry TpeHHpOBOK H 06eCneQMJI eMY npopsm K OJIMMnMHCKMM BepIIIHHaM.

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72 MUSCLE & FITNESS N22_ 20'10

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MUSCLE & FITNESS 73

«nem-», «se-rep». WIX KanCYJIbl, Ta6JleTK11 11 xanneri.r, KO'ropsre npencrou'r npHHHMaTb B pasaoe

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tbOPMA: KanneTbl III Kancynbl npO,qYKT: Pa3Hbie BIIIAbl Ao6aBoK

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74 MUSCLE & FITNESS N!!2,20"0

tbOPMA: nOpOWOK, lKlilAKOCTb, Kancynbl III KanneTbl

npo,qYKT: npOTelilHOBblM KOHlIeHTpaT III APyrllle Ao6aBKIII

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pasvepa, aa KOTOPblX Y'lacTHHK KOHKypca sarreuarnen B rrOJ1HbIH POCT B cpac, a TaK)J(e co CnHHbI. ITpwleM, MY)J('1I1Hbl gon)J(HbJ <jJOTorpa<jJl1pOBaTbC5J B rtnasxax, xortupyrounrx copeBHOBaTenbHYIO <jJOpMy KynbTypI1CTOB, a )f(eHlL{MHbl - B cnopTHBHOM KynanbHHKe H3 ABYX npenveroe I1JlI1 B KYllaJ1bHOM KOCTIOMe 6I1KHHH. )KeHll.\HHbl

H MY)f('lM.Hbl gon)f(Hbl nepsca n,

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11 co CIIHHbl, B 1I0nHbiM pOCT) gOJl)KHbl 6blTb cnenam.i

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11 co crmasr, B nonHblM pOCT) gon)f(Hbl 6blTb cnenausi no 3aBepWeHl111 TpeHl1pOBO'IHOH nporpaMMbl 1 MeC5Jlja.

Bee nony-reaasre rpororparpaa npojiayr KOMneTeHTHYIO sxcneprnay aa npensrer npMMeHeHH5I cneinram.m,rx nporpaMM KOMnblOTepHoro MogeJlMpOBaHl15! 11306pa)f(eHH5I.

»B cneAylO~eM HOMepe >KypHana .6ygeT ony6JH1KOBaHa TpeHl1pOBO'lHa5J nporpavva

2 MeC5IlJ,a, nanee, -repea HOMep, TpeHHpOBO'lHa5J nporpasoaa

3 MeC5IL\a. Tlocne npOXO)f(geHM5J Ka)f(goro nocnenyiouiero MeC5I'IHOro orana xomcypca Y'laCTHMK gO.~)f(eH OTCbJJ1aTb B anpec penaxinra TpeHMpOBO'lHbJM gHeBHHK COOTBeTCTBYlOwero orana, scce

o xone TpeHI1Hra B cB060gHOH <jJopMe, a TaK)J(e 4 rpororpacpaa (ormcanne <jJOTO CM. BbJIIIe).

» B Te"leHllle MeCH4a no 3aBepIIIeHMI1 3 srana xoirxypca (oTCl..JeT Hal.Il1HaeTC5J co ,lJ,H5I. 1I0cTynJ1eHI151 B ne-ra'n, noraepa »cypnana, crrenyiourero sa HOMepOM, rue 6blJ1a ony6J1J1KOBaHa nporpawva 3 MeC5!l.1a) pena-amn npmnoaaer 33KJ1lOLIMTeJlbHble }J;HeBHI1KH,

scce M rpororpadunr Y'JaCTHI1KOB. Flpaaoaepuocri, npnexa MaTepManOB, ncxona 113 orpan 114MTeJ1bHOrO cpoxa, onpenensercn no nare, YKa3aHHoi1 aa nO'lTOBOM WTeMneJ1e OTnpaBneHH51. PegaKl\l1eH npl1HI1MalOTC5I MaTepl1aJJbI, asrcnanuste B ee anpec B 're-renne scero orosopeaaoro cpOKa, BKmoQa51 AeH b rrocr'yrtnemrs

B npouascy ovepermoro HOM epa »cypaana.

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125171, Mocxsa, a/51 ,N'Q5

MUSCLE & FITNESS 89

-

AIIR KOrO-TO eAa - YAOBonbCTBMe, AnR KorO-TO - HYAHaR .. o6ReMeHMlTenbHaR np0l..tieAypa, C KOTOPOH: OHM IIbITaIOTC5l no6hICTp'ee nOKOWIIlTh, na 6ery nepexycsraas 6YTep6pop;OM. Y HaC, KyJIhTy nc 0 ,Bce nnase. IIHTaHHe B 60P;H6HJIp;lllIre - 3TO COCTaBHa5l "laCTh TpeIfHpOBOqHOrO npouecca, 'raxax )Ke Ba)KHa5l, KaK H TpeHHHr. MhI Mep5leM IIJ;y He BKyC0M, a OTp;aqeH: MhIIlIeqHOrO pOCTa. Crporaa )J;HCU;HIIJIlllIa - BOT qTO onpenenaer COCTaB naurero rrHTaHH5l Hero rparpax. TO"lHOCTh penerrryp H no-rra spaxeonaa rrYHKTyaJIhHOCTh B npHeMe MaKpOHYTpHeHTOB ocooeano Ba)KHbI na rrOCJIep;HeM H peIlIaIOIIJ;eM erarre rrporpaMMhI. Bnaronaps npenensHO HHTeHCHBHOMY TpeHIIHry, rsra B TOnKe MeTa6oJIH3Ma CTaJIa rroncraae peaKTHBHOH:. HaM OCTaHeTC5l eIIJ;e 60JIhIlIe cOKpaTHTh xanopamrocrs IIHTaHH5l, H 'rorna )KHP, nOKphIBaIOIIJ;HH: nanm MhIIIIu;bI, CTaHeT Ta5lTh, 6YKBaJIhHO, no nacaa. K CPIlllliIIIY MhI rrpH)J;eM C KO)KeH:, TOHKOH: CJIOBHO nepraaem.

Hawe rnrraaue, no-rrpeaoreuy, 6YAeT CTPOVlTbC5I no MeTOAY «311f33ra». B nepShiH )J,eHb Mbl 6YAeM npmruvart, »moro KaJIOPMH, 80 STOPOH - nouem.uie, a B Tpen1.H - COBceM MallO. Ilpasna, B caMbll1 «Kanopm1Hblih> geHb HaM )J,OCTaHeTC51 seero 26 KaJIOpl1i1 ua KJ1JlOrpaMM seca Tena. Bo BTOPOH MeC5IlJ, -rpenuura TaKoH 6bIJIa 3HeproeMKocTb sauiero nOCJIe)l,HerO, «rononaoro» AH5I. Hy a CeHL[aC B TaKoH p,eHh Bbl 6yp,eTe npl1HI1MaTb Jll1lllb 22 KaJIOPHJ1 ua KMJlOrpaMM csoero neca. TIPH 3TOM norperineaae 6enKa HeJIb351 CHH)l(aTb HI1 ua rpasoa, Hawa aopva OCTaeTC5[ rrpe)J(Heti - 3 r nporenua na KMJ10rpaMM aeca TeJIa. B irrorc ua 6enOK npH~eTC5J 50% K3J10- Pl1MHOCTI..f paLJ,HOHa, na yrnesonst - ncerouascero 20%, a BOT rrpweM )KMPOB nonCKO'IMT AO 25-30%. KaK TaK? Hey)!(eJH1 Mbl 3a6bJJH1 CBOI{) fJIaBHYI{) ttem, - nOJ1Hoe 1136aBJIeHl1e OT )f(.l1POBOM rrpOCJ10MKI1? HeT, APY3b5l, s3AYMaH Bbl KpHTHQeCKI1 CHl13Y1Tb npJ.1eM )KYlPOB, I1 C)f(l1f"aHMe )l(l1pa 3aCTOnOpI1TC5I. Cexper napanoxca 06b5lClliIeTC5I TaK. Korna 3Heprvn1 ITJ1l.l-UI enaa XBaTaeT ;::J.J151 KOMneHCaI..I;l1J1 TpeHJ1pOBOQHhIX sarpar, OpraHl13M 6epeTc5I 3KOROMMTb CI1J1bI M CTOnOpl1T MHorl1e BHYTpeHHI1e peaxinrn. B '-IaCTHOCTJ1, OH 6JloKl1PYer C)Kl1J'aHHe nOAKO:>KHoro )l(J1pa, CYJ1Ta51 ero aBapHMHblM 3anaCOM aa caMblH xpaiiHw_j;J CJIY4ai1. ECJ1H »ce BhI npl1Hl1MaeTe MHoro )KJ.1POB, TO CHrHaJ1 TpeBOfM He npo- 3BY'll1T. OpraHH3M 'YaK I1 6YAeT aeuianao >Kel..Ih )f(J1P, l..ITo6bl ooecne-nrn, snepruea aaunr MblWU;bl. K TOMY »ce, CHvDKeHwe no- 1'pe6neHIDI )l(MPOB acerna 060pal.J:HBaeTCSI n3,l1eHl1eM cexpeuau TeCTOCTepOHa. (Cexper B TOM, '-ITO >Kl1phl ffi3Jl51lOTC51 «est-

94 MUSCLE & FITNESS N22. 20'10

B npOWnOM MeCSU,e Mbl

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B 3TOM Mecsn"e bl cOBeTyeM YCTP0J.1Tb

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Hcnonsayarc snopoasre l1CTOllHHKH )l(HPOB: OJlJ.-I.BK080e M npo-ure paCTJ.-ITeJIbHble Macna, opexu, pbI6y.

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B03MO)!(HO, BbI OT xoro-ro CJIblW3J1I1, 6YATO B J.1HTepeCax MhlweYHOrO «pensecpa» HY>KHO nOJfJ.13HTb nOTpe6J1eHl1e )K}I~KOCTH. Takoe MHeHl1e ouuroo-mo. qeM 60J1bWe Bbl 6y.ueTe ITl11'b, 'reM yceprmee CTaHYT TPYAHTbC5I BaWIII nOl..IKI1. B MTore Bbl norepsere 60lT_bWe >K11}J,KOCTI1, 4eM ecml 6bl 06peKn" ce6. ua )f(a)f(AY. K TOMY »ce, orpauaseaae npneua >K11AKOCTl1 Be}J,eT K nOBbIWeH!11O 8513KQCTl1 KPOBI1. Hy a B nepuon 60J1bWHX TpeHI1pOBO'ilibIX Harpy- 30K 3TO Kpat'IHe onacuo 11 yrpO>KaeT cepJW4HbrMH npucrynaa«.

,UpyrYlMI1 CJlOBaM(1, He ru.rraarect, naC(1J1bHO nOACTerHYTb CBOH nporpecc. Co- 6mogai1Te pa3yMHYID Mepy BO scexr, 1'1

nepep, CHOM ! Ka:::8,1iH 2CJ- 50 r

n)IIM·IIF" L) CJT,D,~J -ro In'1 B coc r aec ,\..1J)O~ <II - t,~ns:, f\f]O)"i-I'J a °Hl:Tn 20 ;;8c._;_)"~~r 'r acpor oro

MUSCLE & FITNESS 97

,II;OBABKII

IIplIHlIMau )),06aBKlI-)),lIypeTlIKlI, QT06b1 nsrrnarr, 1I3 KO}KlI JIlImH1010 BO)),y 1I rrOJIYQlITb rrO-HaCTOSIrn;eMY KJIaCCHbie .pOTO! ,[(}KlIM Cronnaua

102 MUSCLE & FITNESS N22; 20"10

Y Bac Ha HOCY nocneAHHH ~OToceCC"'H, xoropas AOIDKHa nOABeCTI1 I1Tor BaIllllM TpeXMeC5JllHbLM YCHJlilllM. Brresarnsnouras paaunua Me)KAY caMblM nepssn« H [TOCJleAHHM CPOTO 6YAeT npllMbIM AOKa3aTeJlbCTBO~~" CI1J1bl saurero xapaxrepa H sonu. IIOA06HbIe MOTHBHpytol.l.\He rpororpadnm nOJle3HO xpaHI1Tb B CBoeM J1WrnOM apXI1Be. ECJlI1 BbI cYMeIDI paanrensno 113- MeilllTb ce611 sa HeCKOJ1bKO MeCillI,eB, TO xaxae Me YP;HBJ-lTeJlbHble nepeuem.r )l(AYT aac sepes HeCKOJIbKO ner peryJIllpHbIX 11 ynopHblX rpenaposoxl By a Tenepb n03HaKOMbTeCb C 3aKYJII1CHbIMI1 cexperasra dioroceccna B uaure« cnopre. ~ HaLIHeM C roro, 'ITO Aa)Ke castas 6e3)KaJ10CTHa51 BothJa c )KI1POM erne He npeBpaTI1T nac B »cypaam.nyro Kapn1HKY. )J,eJlo B TOM, LITO Hallie TeJlO xpaHUT LIaCTb csou MI1AKOCTI1 ... B KO)Ke. )J,a-Aa, He yp;l1BJl5IMTeCb. Koaca - '31'0, caoero pona, 6HOJlOrI14eCKI1H pesepnyap C BOAOH.

TIOH5ITHO, LITO KO.>KHbIl1 nOKpOB, uarnrranHblH BOAOH, MaCKl1pyeT MYCKYJIaTYPY 1'Ot.IHO, KaK )Kl1pOBa51 npocnonxa. l.lro6bl MblWIJ.bl «aaurpann», KOJIWIeCTBO SOAbl B KO)Ke HY)l(HO 3HW1l1TeJIbHO YMeHbWI1Tb. B nrore KO>Ka CTaHeT TOI{I(Ot1, M rnasy 5fB5ITC5I MeJIbt.Iatiu:rMe moancu MbrWell.HOrO CTpOeHI151. Cnenan, 3TO MO)l(HO 33. cuer 6e30611,[(HbIX paCTJ1TeJ1bHbIX )J,06aSOK C MOyerOHHbfM (I(HypeTWfeCKl1M) 3cjJcjJeKTOM.

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BIilHO 1113 OAYBAH'"IIilKOB

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MUSCLE & FITNESS 103

no VlTorAM OTKPblTOIO IOnoCOBAHVI$l, B KOTOPOM npVlH$lJlI(1 YLJACTVlE AEC5lTKVI TblC$lLJ nOTPE5V1TJlEVI cnOPTVlBHOIO nVlTAHVl51 no BCEMY MVlPY, XAno AHA50JlVlK 5blJl npVl3HAH JlYLJWVlM npOAYKTOM 2008 10M

'-ITO TaK08 XAJlO AHA50JlVlK?

Xano AHa60n~K nepBbl~ B M~pe npenapar

aa OCHOBe Kp~oreHHO~ ~H>KeHeHp~~. OH cOAep>K~T 79 yH~KanbHblx ~HrpeA~eHToB, nonaeruyrs« TeMnepaTYpHO~ 06pa60TK8

B M~HYC 135 rpanycoa no l..(enbc~lO. Xano AHa60n~K orxpusaer HOBYIO 3PY MOll1He~W~x aHa60n~KoB, Ae~cTBYlOll1~X KaK crepounu Y>Ke nocne nepsoro np~eMa, HO He ~MelOll1~X H~ onaoro ~3 nOCTblAHblX n060YHbiX 3q)(peKTOB C~HTeT~yeCK~X nonosux ropMOHOBI

KaK Ae~CTByeT XAJlO AHA60n1K?

VlTaK, Bbl np~HHn~ XAJlO AHA50JlVlK. B TY >Ke ceKYHAY Bbl YYBCTByeTe neAeHHll1~~ xenon, KaK 6YATO BaM B ropno nnecHyn~ >K~AK~M a30TOM. A ell1e yepe3 ceKYHAY Bbl ouiyuaere, KaK HeKaH MoryyaH cana Bn~BaeTCH B eauia BeHbl

~ BMeCTe C KPOBblO pa3Hoc~TCH no reny sanonass ero AD caMblX KOHY~KOB nansues. Ae~CTB~e XAJlO AHA50JlVlK HayanOCbl Mbl He cnyya~HO ynoMHHyn~ TyT >K~AK~~ a30T. nepBOHayanbHO Ha see ~HrpeA~eHTbl Ae~cTByIOT CBepXH~3KO~ reuneparvpoa M~HyC -135 rpanycos no <J)apeHre~TY, 6n~3Ko~ K T.H. a6conIOTHoMY HynlO

(He nyrats C HyneM Ha rpaAYCH~Kel)

r onbKO Boo6pa3~Te. Bell1eCTBO nocne mKO~ 06pa60TK~ ~3 rsepnoro COCTOHH~H

npHM~KOM 06pall1aeTCH B nap, M~HYH >K~AKYIO CTaA~101 KaK paa B 3TOM ~ KpoeTCH cexper csepxoscrporo B03Ae~CTB~H npenapara. MblW~bl snnruaaior nap KaK npOMOKaWKal Kopo-e, BaM OCTaeTCH ronsso KayaTbCHI Bce OCTanbHOe cnenaer sa

sac AHA50JlVlK XAJlOI CaMbl~ MOll1Hbl~ aHa60n~yeCK~~ cT~MynHTop B HOBe~we~ ~CTOp~~ U~B~n~3aU~~1 BAo6aBoK, «poue 6blcTporo pOCTa MblWU OH He ~MeeT 3cj)(jJeKTOB. Pa3Be YTO 3BepcK~ noseuaer n~6~Ao. Cornacarecs, pasuue HaM np~xOA~noCb nnarare sa 6onbw~e MblWUbl COBceM ~HYIO ~, YBbl, HeonpaBAaHHYIO ueHy ...

Mnorue Vl3 CKeJ1eTHbIX MbIUIll, naurero 'rena MO>KHO 06begI1HHTb nonapno na TOM OCHOBaHT1H, '-lTO OHM AeJIaH)T rrp5IMO rrpOTYIBOrrOJIO)KHYH) pa60TY. CaMbrM: rroH5I1'HbIl1 npMMep: 6V1lJ;enc 11 rpuuenc. 06e Mb.rmU;bI CJ10BHO pa60TalOT B KOMaHge:

OAHa MbfIIlu;a crntiae'r J10KOTb, a Apyra5I - p83rM6aeT. Ha 5I3bIKe HaYKJ.1 TaKJ1e !\'lbIIIIll,bl C nOJl5lpHbIMH CPYHKU,l15IMM Ha3bTBalOTC5I aHTarOHI1CTaMH. I1 BOT 1.11'0 HHTepecHO: Mblrnu;bl-aHTarOHMCTbI I1MefOT 06ll..1,yJ{) nepsuyio cucrevy A norosiy, xorna OAHa MblllllJ.3 nartpsraerca, npyras MbIIIIIJ;a, xoT5I Itl 6e3Aet'ICTByeT, noesnuaer CEOH 3HepreTWIeCKMM TOHYC. TIp(.160Pbl He TOJlbKO perncrpnpyior POCT ee reunepaTYPbl, HO BA06asOK B MbIWU;Y Ha'-IHHaeT 3KTI1BHO npnfisrsart, KpOBb. .II.pynn.1l1 c.nOBaMM, C MbUllll,ei1 npOMCXOAI1T TO »ce cauoe, '-ITO rrpn fJIy60KOM pa3Ml1HKe. 31'01' CJ.1JfbHO Bblpa)KeHHblM CPJ.13110.norM'-leCKMM 3cpcpeKT 110JIO)KeH B OCHOSY cynepceros. Cua-rana Bbl nenaere cer Ami 6Hl1enCa, a nOTOM (6e3 orm.rxal) ce'r - AJ15I rpnuenca. Ilanee Bbl o'rtrsrxaere nOJ1TOpbl-ABe Ml1HyTbl H ShTTIOJIH5JeTe HOBblM cynepceT ...

HeMeAJ1eHHOe -repenosam-e ceTOB AJ151 MbTUIu;-aHTarOHl1CTOB npl1BO)l,MT K aesepo- 5ITHO I\WJ.W10MY naumnrry, KOTOPOfO BaM HMKOf)J,a He )J,OCTJ.1Y,b, B03bMHCb Bbl «a-rars 611IJ;enc 11 'rpnuenc no O}J)1HOlIKe. Ho ecna 6bl TOJ1bKO 3TO! AHTafOHl1CTbl crpaxyior cycras OT nospeacneaaa, a ncrosry S3aI1MHO CAep>KMBafOT npyr npyra 11 MernalOT 1.Ipe3MepHOMY coxpauiemuo Mhllllll,blnaprnepa. BbmOJlHJ1B cer B pavxax cynepcera, 6vru,enc YCTaeT, a nOTOMY He cnoco 6eH conpOTl-tBJ151TbC5I paoore rpnuerrca B nOJ1HYfO cany, TIo 3TOM npn-nme CMJ1a TpMuenca pe3KO nO)J,CKaKl1BaeT. B nrcre pa6o-

'{VIM sec so BTOPOM ynpaxcaeana cynepceTa YBeJIWIHSaeTC5I. Korna TpMI.J.enC YCTaeT, 1'a »ce CaMa5I aaxonovepnocn, cpatiarsmaer s OTHOllleHl1J1 6HlI,errca. OH TO)Ke T10Bbluraer CBOhl CMJIY! TaKYfM o6pa30M, cyrrepcer naer YHHKaJ1bHYJ{) B03MO)KHOCTb rpeHl1pOBaTb pyxa c npexote xenocryruu.uus BeCaMI1. TIOH5ITHO, lITO H OT)J,al.Ja cynepceTOB B CMblCJ1e MbillJetTHoro pOCTa C1'aHOBHTC5I YHl-tKaJlbHoti:.

Moun, nanuoro npueva AOKa3aHa noJ1YBeKOBbfM OTThITOM naurero cnopra, a nOTOMY MHeHl1e npodm xareropa-mo: PYKH HY>KHO Kal.laTb TOJ1bKO cyncpccrava!

MblWLlbl ynPA>KHEHIIIH CETbljnOBT. OTAblX

S.,,~enc nOAbeMbl c EZ-wTaHro!li 3/6-8
- B cynepceTe -
Tp,"~enc cPpaH4Y3CKJ,1!1i >KJ,1M 3/6-8 1-2 MJ,1H.
nexca c EZ-wTaHro!li
Tp"4enc PaarJ,16aHJ,1f1 J,13-3a ronoaei 3/8-10
c ra-rrenea
- B cynepceTe -
S"4enc nOAbeMbl Ha 6J,14enC CJ,1AfI 3/8-10 1-2 MLIIH.
S"4enc nOAbeMbl Ha 6noKe 3/10-12
- B cynepceTe -
Tp"4enc }l(J,1M KHJ,13Y 3/10-12 1-2 MLIIH.
MUSCLE & FITNESS 119 Hxpsr holaJlO KTO m06I1Jl ka-rari, 11 ria sape 60AVl6HJ1AHHra. TeM He /'.·leHee, rouure nxps: CLII1TaJII1Cb n030pOM. BbIXO)], 6blJ1 HaM/~eH B BHge npOMe)[<YTO~lHbIX ceTOS. 31'OT XI1TPbIH npnera, KOTOPOMY He OAHH )J,eC5ITOK ner, nOXO>K na cynepcersr, BOT ronsxo co-rerars npi1XOAHTC51 He Mbllll11,b.laHTarOHHCTbl, a 60JlbWYJ{) Mblwe~IHy}Q rpynny H 're Manhle MbIWLJ,bl, xoropsre rpeoyercs nOUT5IHYTb. Ilpouie rOBOp5l, Bbl )::IOJDKHbI BCTaBJl5lTb ynpascaeaaa )],J151 uxp Me)KJJ.y ynpa>KHeHI151MI1 AM Mbl11111, rpYAH. TIo'-leMY He Clll1Hbl? Ila n01'O/l.·IY, '-ITO MHOrue ynpa>KHeHI151 AJ151 CTU1Hbi npI1XO}J;l1TC5I nena'n, B nOnO)f(eHHVI CT05l, VI OCJ1a6eBWl1e H3MOl.IaJIeHHbIM t1Kpbl TyT Moryl' COCJly)[(111'6 nJ10xYKJ CJ1Y>K6y.

OT/~blX (vle>KAY npOMe>KYTOllHbIMI1 ceTaMl1 MVlHHManeH M COCTaBJl5leT 01' CI1J1.bl 30 ceKYHA. Pe-n, KaK-HI1KaK JiIAeT 0 panu,ix Mbllli11,ax. TIoKa Bbl xa-iaere rpym, I1KpbI orm-rxaior, H Ha060poT. B pe3YJIhTaTe rpeHl1pOBKa 3)lOPOBO yxopa-nrsaerca. ECJ1H 6bl Bbl B351JTI1Cb CTeneHHO nenars cer aa ceTOM B 06bI4HOM nOp5lJI,Ke, B TpeHa)f(epHOM 3aJ1e Bbf npOBeJIYT 6bl na 15 MMHyT AOJ1bwe.

120 MUSCLE & FITNESS N!!2,20"0

Bnpo-reer, cavoe rnasnoe KpOeTC51 B TOM, -rro npuext n03B0J151eT He3aMeTHO A1151 ce651 cauoro cnenari, He MeHee 4 paauux yrrpa)KHeH_I;I_M An51 I1KP, ,Aa euie no 3 cera B KIDKAOM. Ilpnanaareci, lIeCTHO, raxoe Bp5lA nl1 B03MO)f(HO npl1 I1HOM packnaue ynpIDKHeHJ-ltL Ilpencrassre, Bbl enaa CTOI1Te ua Borax nocne TIDKeJIbIX >Kl1MOB nexca, a y sac snepenn AOJ1ra~ (If HYAHa~ Tpem1posKa I1Kp!

A BOT euie O,lJ,I1H nJ1JOc npOMe)J(YTOllHbIX ceTOB. KaK YCTaHOBM11a HaYKa, CO-

cpenoro-reiore aa axpax «CH1paeT» KpaTKOBpeMeHHYJ{) naM51Tb 0 HeAaBHeM ynpa:« HeHJ1l1 A.n51 rpynnux Mb[WLJ,. TaK -rro, HOBoe ynpa)J(HeHl1e ,lJ,Jl51 rpY)],HbIX Bbl acrpe-raere Herrp~b'l.JHO «CBe>Kei1» nCHXI1KOH, KOTOpa~ nonpoC'ry He nOMHl1T TIDl<eCTM C,IJ,e.naHHblX >KHMOB. B pe3YJIbTaTe MeH'T'aJlbHa51 KOHll,eHTpall,IUJ Ba rpynm.tx OCTaeTC5I ¢eHOMeHaJIbHO BblCOKOM AO cauoro KOl--OJ,a TpeHHpOBKI1, a nOTOMY M orna-ta rpeuuura CTaHOBl1TC51 npnMO-TaKW seepcxoril

MblW~bl VnPA)f(HEHlllfi CETbljnOBT. OTAblX

rpYAb HaKnoHHb11ii >KI1M nexca 3/8 30 cex.
- B npOMe>KYTKe -
IIIKpbl nOAbeM lola I1Kpbl CTOM 3/12 30 ce«,
rpYAb >.KI1M raarenea nesca 3/10 30 cex,
- B npOMe>KYTKe -
IIIKPbl nOAbeM Ha HOCKI1 CI1AM 3/2rJ 30 cex,
rpYAb Haxnouaere pa3BeAeHI1M 3/12 30 ce«.
- B npOMe>KYTKe -
IIIKPbl )f(I1M HOCKaMI1 3/15 30 cex,
rpYAb Kpcceoeepsr Ha 6noKax 3'/15 30 cex,
- B npOMe>KYTKe -
IIIKPbl nOAbeM ua HOCKI1 CTOM 2/25 30 ce«, 1 BblnOJ1HflVrr.:e nOAbeMbl ua H@BKJ,1 croa rcnexo Me>KAY nepSblM eeTaMI.1 «poccoeepoa ..

nOcnB 3aKntO'-IIIITellbHOFO ceTa KpoecoseROB nOAbeMbl Ha HOCKIII Aenali1Te n0 >KenaHIIII0. _

CeTbJ - 3TO BhmOJIHeHMe npyr aa npyros, (6e3 ornsrxal) AByX paam.rx yrrpaxotcrma Ami O,o,HOH MbIWIJ,bJ. K npl1Mepy, norrseeroa aa cxaxu,e CKO'ITa BCJ1eg sa KJIaCCl1loleCKMMI1 rro,o,beMaMH co WTaHfOH CT05L Enuenc nonsepraercs MaCCl1pOBaHHoi1 arake cpaay C HeCKOJIbKI1X HanpaBJ1eHMH 11 06hlloIHO cnaercs: xa-nmaet paCTI1. B uauren CJIylome pe-n, noiiner 0 KOM611Hau,vB1 ynpaxcneHHM cpasy P;J15I 'rpex MbIllllJ" xoropue }J,OCTaBJl5IlOT mo6HTeJ151M 60J1bWe scero XJ10- nOT - npe,o,Ime,LlI1M, I1Kp VI npecca. O'I'AbIX Me~y ynpa)KHeHH5l1vrn: He HY)f(eH. Hy a

06bI'-lHO CKY"(IHYlO 11 MOHOTOHHYtO, KOM611- CeTbJ npeapautaior B aarepecnoe copesnonamre- c CaMI1M C060H. QepegoBaHl1e pa3- noxapaxrepm-tx ynpasoreamr IDfCKOJIbKO He YTOMJI5IeT nCI1XI1KY. Haooopor, TaK (.1 T5IHeT nOCTaBMTb peKOPA B Ka~OM )J)H1- )I(eHl.fI1.

KOM611-CeTbl AJ151 npennne-nra, I1Kp 11 npecca crrenyer BbT)J,eJll1Tb B OTp;eJlbHYlD rpemrpoaxy. llOCKOJlbKY see ynpaxoteaas BbJ 6YAeTe nenars c npenemnoa caMOOTAat.[e~l, ee aneproaarparu CTaHYT 3KCTpeMaJ1bHblMJ1 11 He OCTaB5IT CI1JI p;pyrMM Mbl-

Cr'-168H'-1S1 B 38nSlCTbSlX nOAbeMbl Her B BIt1Ce nO,l1,beMbl Ha HOCKIt1 CTOfi

KOM611-CeT

Pa3r1t16aHIt1R B aanacruax CKpY4'-1B8H'-1S1

_....: LI~_n_O..;A..;b_e_M_b_1 H8 HOCK'-1 C'-1ASI

3/15 3/15-20 3/20

1-2 M'-1H.

3/15 3/25-35 3/20

1-2 M'-1H.

122 MUSCLE & FITNESS N22, 20"10

n5i51 I1X Me)l()l;Y ynpaacnemonor na paansie Mblwe4Hble rpynrn.r. B HTOre a3p06l1Ka eraser «He3ar'deTHOi1» ,n:mr uauren nCYlXI1- KH. Ilpasna, TyT HY)l(Ha Ba)KHa5l orouopxa. Ilocne TpeHHpOBKI1 KynbTypHCTbI nposo,n:>1T KapA(10 B cnOKOHHOM POBHOM rexme, ny a B naurei« cny-iae pe-n, vr,n:eT 0 KOPOTKHX MOlll,HbIX crryprax c nym.cov no 90%

01' MIT. Tame cnpmrrepcxne PblBKJtI HJ.1-

CKOJTbKO He apensr Mb~aM. EOJ1.bwe 1'0-

ro, OHM nossuuarcr cyMMapHyfO cexpemuo

ropxioaa pOCTa na TpeHl1pOBKe. 3a c-rer KapAlllo

sroro He TOJIbKO YCKOPSWTC5I MeTa60J1113M,

Haw Ml1p MeH5IeTC5I. 11 MeH5I.eT JTJO,n:ei1. HuHeWHl1H m06HTeJIb I.IYBcTByeT cnaoyro nOJ1.b3Y 01' KnaCCJ1I.IeCK11X CHnOBblX rrporpaM.l\·[, nOCKOJlbKY xpoua-iecxa «60neH» H.l13Kl1M resmor .... l MeTa60Jll13Ma. B nepesone na 06bII.lHbrM 5l3blK 3TO 03HaYaeT, 4TO CM.n5lI.IMI~I oopas )KM3HI1 060paY.HBaeTC51 TOpMO)KeHl1eM scex )K113HeHHbIX npoueccos B opraansae I.IenOBeKa, BKJIJOI.Ia51. POCT MblllIlI,. QTo6bl paCKpYTUTb MaXOBl1K MeTa- 6OJHI3Ma, Hj)KHa q:n131'I'-IeCKa51 aKTJ.1BHOCTb, KOTOpa5l." COrrpOBO)K,l1,aeTC51 fny60Kl1M 11 yaCTblM JrblxaHl1eM . .IJ,pyn11vu1 CJlosaMl1, a3- p06l1J(a. OHa 33Kal.IltIBaeT KHCJ10PO,n: B KPOBb, ny a Ta pa3HOCl1T ero no caMbJ.M }J,aJ1bHMM 3aKOYJIKaM rena, cTHMynI1py51 TeMIT 06MeHHbIX pea.KIJ;HH. KCTaTM, B cnnCOK TaKHX peaKl.l,l1H BXOgl1T M cekpeuns atI36oJII1y.ecKJ1X ropuouoa, KOTOPbIX y co": apesienaux JU06MTe.neJ~1 Kpai;fHe Mano. Kopo-re, aepotinxa HY).KHa HOBW{KaM ... KaK B03AYx. BOT TOJIbKO OHM ee TepneTb He MorYT. TeM 60Jlee, 1.1TO B 60gil6H.n.D:HHre KapAVlO-CeCCl1JO npOSOA5IT nOCJ1e Cl1nOBO~1 TpeHHpOBKI1, xorna Tbl It! 6e3 roro enaa CTOl1mb na norax OT YCTa.nOCHL

3KCIIepTbI nOnOJIH.Ii1JI11 apceuan naurero cnopra HHHOBaIJ;110HHbIM rrpl1eMOM no npuMepy rrpOMe)J(YTOI.JHbIX ceTOB. BOT TOJIbKO pOJIb MaJIbIX MhIlIII.l, B TaKI1X cerax I1cnOJlH5IeT a3po6YIKa. ,[(B<DK,lJ;bI aa CI1JlOBYfO rpeHHPOBKY Bbl 6ygeTe npOBOAI1Tb T1HTeHCI1BHbIe 10-MI1HYTHhle KapJJ:MO-CeCCHH, BCTas-

HO 1-1 6blCTpee CXOAl1T :>KI1p. COrJIaCHO HaY,-[HblM gaHHbIM, no I1CTel.JeHl1J1 KOHTPOJIbaoro cpoxa KYJIbTYPI1CTbI, xoropsre npaKTl1KOBaJH1 «npOMe)J(YTOI.IHYlO» a3po6l1KY, C6pOCYUill na 10% 60JIbUle )Kl1pa, qeM HX KOJIJ]erl1 113 KOHTPOJIbHOM rpyrrrrhJ. l.JTO )Ke KaCaeTC5I MbIlIII.l" TO onepezcarouiaa npn- 6aBKa COCTaSI1JIa 15 % !

70% OT Mn'/ 10 M>1H. 3/8

6erYl.l,laR AOpO>KKa

80% OT Mn'/ 10 M>1H.

AenbTbl

>K>1M WTa .. r>1 CII1A<I Tara K nOA6opoAKY B CM>1Te

nOAbeMbl B CTOPOHbl nOAbeMbl B CTOPOHbl B HaKflOHe Ha 6I10KaX

Benoapronaerp

2 M>1H.

TpaneLllII1II

Wpar>1 co urraaroa Wpar>1 C raHl'enRM>1 CTennep

85-90% OT Mn' / 10 Mill ...

KapAIllO

1 Mn (MaKCIIIManbHbllil ypOBeHb nvnecal esr-uecnsrerca no cP0pMyne 220 -

eaur B03paCT B renax. Ecrua BaM, K nplIIMepy, 20 .ne'r, TO Mn = 220 - 20 = 200 YA.! MIIIH. 4T06bl Bblc<.tIllTaTb 70% OT Mn, cnenaare HeCnO>KHOe aplllcpMeTIII4ecK0e

MUSCLE & FITNESS 123

CO'leTaKHe YDpa)KHeHHH xa npecc H a3pOOHKH rapaHTHpyeT 34t4teKT nOKan.HOrO nOxy~eHHR

,D,onYCTMM, Ba/vl HY)f(HO 6blCTPO npopucosan, Ky6wKW ua >KWBOTe. Am[ eroro nOJ1araeTC5I ne.naTb ynpaaoreans gml. npecca, a TaK)J(e go6aBHTb K H.MM a3po6l1KY. OgHaKo ecrs ~I npyroa nyrs - kyna 6o.nee KOPOTKm'1. HY)J(HO o6be)J,~IHI1Tb yrtpascueuna H xapnao B paxrxax OgHO~1 I1HTepBaJIbHOH. nporpasoau. I1po BhlCOKYlO pe3YJIbTaTl1BHOCTh MHTepBaJlbHOrO KapAI10 Bbl, HaBepH5£xa, Y)l(e uacnsnuausi. MHOrOYI1CJleHHble Hayl[Hhle MCCJIegOBaHM5I nOATBep>K)J,atOT npuopurer raKOH. a3p06HKH nepeu rpannlI.HOHH0I1 cxeuon, «orna rJIaBHblM CllJ1TaJ1aCb npogOJDKJ1TeJ1bHOCTb CeCCJiJ1. IIOJIy-racoasie J11-lTepS3Jlbl npI1HOC5IT 60J1ee BblCOKYI{) orna-ry, 4eM nnurenuu.re aspotim.re CeCCt1J.1 B YMepeHHoM revne (T.H. )l,)J{Ofrunr). rJ1aSHOe HeYJl,06cTBO IiHTepBa.rlbHoro xapnuo COCTOI-IT B TOM, lITO aapotiuue rpeaaxeps: nJ10XO npucnocooneau K 6bICTPOMy YCKopeHHlO revna. no 3TOH rrpn-urae ,[l1l5J HHTepBaJIOB 4aCTO peKOMeHJl,YKlT

124 MUSCLE & FITNESS N22. 20.,0

06blllHblI1 6er no nopoxxe CT3,!1.110Ha. O}1,HaKO B apcenane dnrrneca ecrs O)J,J.1H 3a6blTblH HHcTpYMeHT, KOTOPbH':'j l1)l,eaJlbHO nOAXOJl,WT ):1;1151 KOPOTKI1X Cnpl1HTepCKI1X YCKopeHI1i1:

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128 MUSCLE & FITNESS N22,20"0

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