{"id":2642,"date":"2024-02-20T11:43:40","date_gmt":"2024-02-20T08:43:40","guid":{"rendered":"https:\/\/skilx.cc\/vector\/?p=2642"},"modified":"2025-01-18T14:17:09","modified_gmt":"2025-01-18T11:17:09","slug":"begovye-uprazhnenija","status":"publish","type":"post","link":"https:\/\/skilx.cc\/vector\/begovye-uprazhnenija\/","title":{"rendered":"\u0411\u0435\u0433\u043e\u0432\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f"},"content":{"rendered":"<p style=\"text-align: justify;\">\u041f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u043b\u044f\u0435\u043c \u0412\u0430\u0448\u0435\u043c\u0443 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u044e \u0422\u043e\u043f-9 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0434\u043b\u044f \u0443\u043b\u0443\u0447\u0448\u0435\u043d\u0438\u044f \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0431\u0435\u0433\u0430. \u0420\u0430\u0441\u0441\u043c\u043e\u0442\u0440\u0438\u043c \u0421\u0411\u0423 &#8212; \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0435 \u0431\u0435\u0433\u043e\u0432\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f.<!--more--><\/p>\n<p style=\"text-align: justify;\">\u041c\u044b \u0447\u0430\u0441\u0442\u043e \u0433\u043e\u0432\u043e\u0440\u0438\u043c \u043e \u0442\u043e\u043c, \u0447\u0442\u043e \u0434\u043b\u044f \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043d\u0438\u044f \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u043d\u044b\u0445 \u043c\u043e\u0434\u0435\u043b\u0435\u0439 \u043d\u0443\u0436\u043d\u0430 \u0445\u043e\u0440\u043e\u0448\u0430\u044f \u0442\u0435\u0445\u043d\u0438\u043a\u0430. \u041d\u043e \u043a\u0430\u043a \u0434\u043e\u0431\u0438\u0442\u044c\u0441\u044f \u0442\u043e\u0433\u043e, \u0447\u0442\u043e\u0431\u044b \u0432\u0430\u0448\u0430 \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u0431\u044b\u043b\u0430 \u0438\u0434\u0435\u0430\u043b\u044c\u043d\u0430? \u0421\u043a\u0430\u0436\u0435\u043c \u0432 \u0444\u0443\u0442\u0431\u043e\u043b\u0435 \u0434\u043b\u044f \u044d\u0442\u043e\u0433\u043e \u0435\u0441\u0442\u044c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u0432 \u043f\u043b\u0430\u0432\u0430\u043d\u0438\u0435 \u0442\u043e\u0436\u0435. \u0410 \u0432 \u0431\u0435\u0433\u0435 \u043a\u0430\u043a? \u041a\u043e\u043d\u0435\u0447\u043d\u043e \u0436\u0435 \u0442\u0443\u0442 \u043e\u043d\u0438 \u0442\u043e\u0436\u0435 \u0435\u0441\u0442\u044c, \u043f\u0440\u043e\u0441\u0442\u043e \u044d\u0442\u043e \u043d\u0435 \u0442\u0430\u043a \u043e\u0447\u0435\u0432\u0438\u0434\u043d\u043e. \u0427\u0442\u043e\u0431\u044b \u0443\u043b\u0443\u0447\u0448\u0438\u0442\u044c \u0442\u0435\u0445\u043d\u0438\u043a\u0443 \u0432 \u0431\u0435\u0433\u0435, \u043d\u0443\u0436\u043d\u043e \u0434\u0435\u043b\u0430\u0442\u044c \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0435 \u0431\u0435\u0433\u043e\u0432\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f. \u0414\u0430\u0432\u0430\u0439\u0442\u0435 \u0432 \u043d\u0438\u0445 \u0440\u0430\u0437\u0431\u0435\u0440\u0435\u043c\u0441\u044f.<\/p>\n<div id=\"player-container\"><iframe id=\"youtube-player\" class=\"player-frame active\" src=\"https:\/\/www.youtube.com\/embed\/ujhv9kmtdTg?si=_cxDiOq4pA4yNBvi\" allowfullscreen=\"allowfullscreen\"><br \/>\n<\/iframe><br \/>\n<iframe id=\"rutube-player\" class=\"player-frame\" src=\"https:\/\/rutube.ru\/play\/embed\/69d8d35583c99c41fc00da2a2de011a9\" allowfullscreen=\"allowfullscreen\"><br \/>\n<\/iframe><\/div>\n<div id=\"player-tabs\">\n<div class=\"player-tab active\" data-player=\"youtube-player\">YouTube<\/div>\n<div class=\"player-tab\" data-player=\"rutube-player\">Rutube<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: justify;\">\u0422\u0440\u0438 \u0431\u043b\u043e\u043a\u0430 \u0431\u0435\u0433\u043e\u0432\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439<\/h3>\n<p style=\"text-align: justify;\">\u0411\u0435\u0433\u043e\u0432\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043c\u043e\u0436\u043d\u043e \u0443\u0441\u043b\u043e\u0432\u043d\u043e \u0440\u0430\u0437\u0434\u0435\u043b\u0438\u0442\u044c \u043d\u0430 \u0442\u0440\u0438 \u0431\u043b\u043e\u043a\u0430:<\/p>\n<ol style=\"text-align: justify;\">\n<li><strong>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u043f\u043e\u0441\u0442\u0430\u043d\u043e\u0432\u043a\u0443 \u0441\u0442\u043e\u043f\u044b<\/strong> \u2014 \u0443\u043a\u0440\u0435\u043f\u043b\u044f\u044e\u0442 \u043c\u044b\u0448\u0446\u044b \u0433\u043e\u043b\u0435\u043d\u0438 \u0438 \u0441\u0442\u043e\u043f\u044b, \u043f\u043e\u043c\u043e\u0433\u0430\u044f \u0440\u0430\u0437\u0432\u0438\u0442\u044c \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0443\u044e \u0442\u0435\u0445\u043d\u0438\u043a\u0443 \u043f\u0440\u0438\u0437\u0435\u043c\u043b\u0435\u043d\u0438\u044f.<\/li>\n<li><strong>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0432\u044b\u043d\u043e\u0441 \u0431\u0435\u0434\u0440\u0430<\/strong> \u2014 \u0443\u043b\u0443\u0447\u0448\u0430\u044e\u0442 \u0448\u0438\u0440\u0438\u043d\u0443 \u0448\u0430\u0433\u0430, \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0435 \u043f\u0440\u043e\u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u0438 \u043f\u043e\u0441\u0442\u0430\u043d\u043e\u0432\u043a\u0443 \u0441\u0442\u043e\u043f\u044b.<\/li>\n<li><strong>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0440\u0430\u0441\u0441\u043b\u0430\u0431\u043b\u0435\u043d\u0438\u0435<\/strong> \u2014 \u0443\u0447\u0430\u0442 \u043f\u0435\u0440\u0435\u043a\u043b\u044e\u0447\u0430\u0442\u044c\u0441\u044f \u043c\u0435\u0436\u0434\u0443 \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u0435\u043c \u0438 \u0440\u0430\u0441\u0441\u043b\u0430\u0431\u043b\u0435\u043d\u0438\u0435\u043c, \u0447\u0442\u043e \u0432\u0430\u0436\u043d\u043e \u0434\u043b\u044f \u044d\u043a\u043e\u043d\u043e\u043c\u0438\u0447\u043d\u043e\u0441\u0442\u0438 \u0431\u0435\u0433\u0430.<\/li>\n<\/ol>\n<h3 style=\"text-align: justify;\">\u0411\u0430\u0437\u043e\u0432\u044b\u0435 \u0431\u0435\u0433\u043e\u0432\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f<\/h3>\n<p style=\"text-align: justify;\">\u0420\u0430\u0441\u0441\u043c\u043e\u0442\u0440\u0438\u043c \u043d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u043e \u0431\u0430\u0437\u043e\u0432\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0442 \u0434\u0430\u0436\u0435 \u0434\u043b\u044f \u043d\u0430\u0447\u0438\u043d\u0430\u044e\u0449\u0438\u0445.<\/p>\n<h4 style=\"text-align: justify;\">1. \u041f\u043e\u0434\u0441\u043a\u043e\u043a \u0441 \u043f\u0435\u0440\u0435\u043a\u0430\u0442\u043e\u043c \u0441 \u043f\u044f\u0442\u043a\u0438 \u043d\u0430 \u043d\u043e\u0441\u043e\u043a<\/h4>\n<p style=\"text-align: justify;\"><strong>\u0426\u0435\u043b\u044c:<\/strong> \u0412\u043a\u043b\u044e\u0447\u0438\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u0441\u0442\u043e\u043f\u044b \u0438 \u0438\u043a\u0440\u043e\u043d\u043e\u0436\u043d\u044b\u0435 \u043c\u044b\u0448\u0446\u044b, \u043e\u0442\u0440\u0430\u0431\u043e\u0442\u0430\u0442\u044c \u0440\u0430\u0432\u043d\u043e\u043c\u0435\u0440\u043d\u043e\u0435 \u0440\u0430\u0441\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u0438\u0435 \u0432\u0435\u0441\u0430 \u043f\u0440\u0438 \u043f\u043e\u0441\u0442\u0430\u043d\u043e\u0432\u043a\u0435 \u0441\u0442\u043e\u043f\u044b.<\/p>\n<ul style=\"text-align: justify;\">\n<li>\u041f\u0440\u0438\u0437\u0435\u043c\u043b\u0435\u043d\u0438\u0435: \u043d\u0430 \u043f\u044f\u0442\u043a\u0443, \u0441 \u043f\u043b\u0430\u0432\u043d\u044b\u043c \u043f\u0435\u0440\u0435\u0445\u043e\u0434\u043e\u043c \u043d\u0430 \u043c\u044b\u0441\u043e\u043a.<\/li>\n<li>\u041e\u0448\u0438\u0431\u043a\u0438: \u043f\u0440\u0438\u0437\u0435\u043c\u043b\u0435\u043d\u0438\u0435 \u043d\u0430 \u043f\u043e\u043b\u043d\u0443\u044e \u0441\u0442\u043e\u043f\u0443.<\/li>\n<\/ul>\n<h4 style=\"text-align: justify;\">2. \u041f\u043e\u0434\u0441\u043a\u043e\u043a\u0438 \u0441\u0442\u043e\u043f\u044b<\/h4>\n<p style=\"text-align: justify;\"><strong>\u0426\u0435\u043b\u044c:<\/strong> \u041e\u0442\u0440\u0430\u0431\u043e\u0442\u043a\u0430 \u043f\u043e\u0441\u0442\u0430\u043d\u043e\u0432\u043a\u0438 \u0441\u0442\u043e\u043f\u044b \u043d\u0430 \u043f\u0435\u0440\u0435\u0434\u043d\u044e\u044e \u0447\u0430\u0441\u0442\u044c.<\/p>\n<ul style=\"text-align: justify;\">\n<li>\u041f\u0440\u0438\u0437\u0435\u043c\u043b\u0435\u043d\u0438\u0435: \u043d\u0430 \u043f\u0435\u0440\u0435\u0434\u043d\u044e\u044e \u0447\u0430\u0441\u0442\u044c \u0441\u0442\u043e\u043f\u044b, \u0431\u0435\u0437 \u0441\u0438\u043b\u044c\u043d\u043e\u0433\u043e \u0432\u044b\u043d\u043e\u0441\u0430 \u0431\u0435\u0434\u0440\u0430.<\/li>\n<li>\u041e\u0448\u0438\u0431\u043a\u0438: \u043f\u043e\u0441\u0442\u0430\u043d\u043e\u0432\u043a\u0430 \u043d\u0430 \u043f\u043e\u043b\u043d\u0443\u044e \u0441\u0442\u043e\u043f\u0443, \u0440\u0430\u0441\u043a\u043e\u043e\u0440\u0434\u0438\u043d\u0430\u0446\u0438\u044f \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0439.<\/li>\n<\/ul>\n<h4 style=\"text-align: justify;\">3. \u0412\u044b\u0441\u043e\u043a\u043e\u0435 \u0431\u0435\u0434\u0440\u043e \u0432 \u0448\u0430\u0433\u0435<\/h4>\n<p style=\"text-align: justify;\"><strong>\u0426\u0435\u043b\u044c:<\/strong> \u0420\u0430\u0437\u0432\u0438\u0442\u044c \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u044b\u0439 \u0432\u044b\u043d\u043e\u0441 \u0431\u0435\u0434\u0440\u0430, \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u043f\u0435\u0440\u0435\u0434\u043d\u0435\u0439 \u043f\u043e\u0432\u0435\u0440\u0445\u043d\u043e\u0441\u0442\u0438 \u0431\u0435\u0434\u0440\u0430 \u0438 \u043f\u043e\u0434\u0432\u0437\u0434\u043e\u0448\u043d\u044b\u0435 \u043c\u044b\u0448\u0446\u044b.<\/p>\n<ul style=\"text-align: justify;\">\n<li>\u041e\u0431\u0440\u0430\u0442\u0438\u0442\u0435 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435: \u043f\u044f\u0442\u043a\u0430 \u0434\u043e\u043b\u0436\u043d\u0430 \u0438\u0434\u0442\u0438 \u043f\u043e\u0434 \u044f\u0433\u043e\u0434\u0438\u0446\u0443, \u0430 \u043f\u043e\u0441\u0442\u0430\u043d\u043e\u0432\u043a\u0430 \u043d\u043e\u0433\u0438 \u2014 \u043d\u0430 \u0432\u0441\u044e \u0441\u0442\u043e\u043f\u0443.<\/li>\n<li>\u041e\u0448\u0438\u0431\u043a\u0438: \u0441\u043b\u0438\u0448\u043a\u043e\u043c \u0431\u043e\u043b\u044c\u0448\u043e\u0439 \u0443\u0433\u043e\u043b \u0438\u043b\u0438 \u043d\u0435\u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u043d\u043e\u0441\u043a\u0430.<\/li>\n<\/ul>\n<h4 style=\"text-align: justify;\">4. \u0412\u044b\u0441\u043e\u043a\u043e\u0435 \u0431\u0435\u0434\u0440\u043e \u043d\u0430 50%<\/h4>\n<p style=\"text-align: justify;\"><strong>\u0426\u0435\u043b\u044c:<\/strong> \u0423\u043b\u0443\u0447\u0448\u0438\u0442\u044c \u0447\u0430\u0441\u0442\u043e\u0442\u0443 \u0448\u0430\u0433\u0430 \u0438 \u043f\u043e\u0441\u0442\u0430\u043d\u043e\u0432\u043a\u0443 \u0441\u0442\u043e\u043f\u044b \u043f\u043e\u0434 \u0446\u0435\u043d\u0442\u0440 \u0442\u044f\u0436\u0435\u0441\u0442\u0438.<\/p>\n<ul style=\"text-align: justify;\">\n<li>\u041f\u0440\u0438\u0437\u0435\u043c\u043b\u0435\u043d\u0438\u0435: \u043d\u0430 \u043c\u044b\u0441\u043e\u043a. \u0423\u0433\u043e\u043b \u043c\u0435\u0436\u0434\u0443 \u0431\u0435\u0434\u0440\u043e\u043c \u0438 \u0433\u043e\u043b\u0435\u043d\u044c\u044e \u2014 90\u00b0.<\/li>\n<li>\u041e\u0448\u0438\u0431\u043a\u0438: \u0440\u0430\u0437\u0432\u0435\u0434\u0435\u043d\u0438\u0435 \u0438\u043b\u0438 \u0441\u0432\u0435\u0434\u0435\u043d\u0438\u0435 \u043a\u043e\u043b\u0435\u043d\u0435\u0439, \u043d\u0430\u0440\u0443\u0448\u0435\u043d\u0438\u0435 \u0431\u0430\u043b\u0430\u043d\u0441\u0430.<\/li>\n<\/ul>\n<h4 style=\"text-align: justify;\">5. \u0417\u0430\u0445\u043b\u0451\u0441\u0442 \u0433\u043e\u043b\u0435\u043d\u0438<\/h4>\n<p style=\"text-align: justify;\"><strong>\u0426\u0435\u043b\u044c:<\/strong> \u041e\u0442\u0440\u0430\u0431\u043e\u0442\u043a\u0430 \u0440\u0430\u0441\u0441\u043b\u0430\u0431\u043b\u0435\u043d\u0438\u044f \u0432 \u0444\u0430\u0437\u0435 \u0431\u0435\u0433\u043e\u0432\u043e\u0433\u043e \u0448\u0430\u0433\u0430.<\/p>\n<ul style=\"text-align: justify;\">\n<li>\u041f\u0440\u0438\u0437\u0435\u043c\u043b\u0435\u043d\u0438\u0435: \u043d\u0430 \u043f\u0435\u0440\u0435\u0434\u043d\u044e\u044e \u0447\u0430\u0441\u0442\u044c \u0441\u0442\u043e\u043f\u044b, \u0432\u044b\u043d\u043e\u0441 \u043d\u043e\u0433\u0438 \u0432\u043f\u0435\u0440\u0451\u0434 \u043d\u0435 \u0434\u043e\u043f\u0443\u0441\u043a\u0430\u0435\u0442\u0441\u044f.<\/li>\n<li>\u041e\u0448\u0438\u0431\u043a\u0438: \u0438\u0437\u0431\u044b\u0442\u043e\u0447\u043d\u043e\u0435 \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u0435 \u0438\u043b\u0438 \u043f\u043e\u0441\u0442\u0430\u043d\u043e\u0432\u043a\u0430 \u043d\u0430 \u0432\u0441\u044e \u0441\u0442\u043e\u043f\u0443.<\/li>\n<\/ul>\n<h4 style=\"text-align: justify;\">6. \u041f\u0440\u0438\u0441\u0442\u0430\u0432\u043d\u044b\u0435 \u0448\u0430\u0433\u0438 \u0432 \u043f\u0440\u044b\u0436\u043a\u0435<\/h4>\n<p style=\"text-align: justify;\"><strong>\u0426\u0435\u043b\u044c:<\/strong> \u0423\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u043f\u0440\u0438\u0432\u043e\u0434\u044f\u0449\u0438\u0445 \u043c\u044b\u0448\u0446 \u0431\u0435\u0434\u0440\u0430 \u0438 \u0441\u0442\u043e\u043f\u044b.<\/p>\n<ul style=\"text-align: justify;\">\n<li>\u041f\u0440\u0438\u0437\u0435\u043c\u043b\u0435\u043d\u0438\u0435: \u043d\u0430 \u043f\u0435\u0440\u0435\u0434\u043d\u044e\u044e \u0447\u0430\u0441\u0442\u044c \u0441\u0442\u043e\u043f\u044b, \u0441 \u043f\u043e\u043b\u043d\u044b\u043c \u0441\u0432\u0435\u0434\u0435\u043d\u0438\u0435\u043c \u0438 \u0440\u0430\u0437\u0432\u0435\u0434\u0435\u043d\u0438\u0435\u043c \u043d\u043e\u0433.<\/li>\n<li>\u041e\u0448\u0438\u0431\u043a\u0438: \u043f\u043e\u0441\u0442\u0430\u043d\u043e\u0432\u043a\u0430 \u043d\u0430 \u0432\u0441\u044e \u0441\u0442\u043e\u043f\u0443, \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u0430\u044f \u0430\u043c\u043f\u043b\u0438\u0442\u0443\u0434\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0439.<\/li>\n<\/ul>\n<h4 style=\"text-align: justify;\">7. \u0421\u0435\u043c\u0435\u043d\u044f\u0449\u0438\u0439 \u0431\u0435\u0433<\/h4>\n<p style=\"text-align: justify;\"><strong>\u0426\u0435\u043b\u044c:<\/strong> \u041e\u0442\u0440\u0430\u0431\u043e\u0442\u043a\u0430 \u0440\u0430\u0441\u0441\u043b\u0430\u0431\u043b\u0435\u043d\u0438\u044f \u043c\u044b\u0448\u0446.<\/p>\n<ul style=\"text-align: justify;\">\n<li>\u041e\u0431\u0440\u0430\u0442\u0438\u0442\u0435 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435: \u043c\u044b\u0448\u0446\u044b \u0434\u043e\u043b\u0436\u043d\u044b \u0431\u044b\u0442\u044c \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e \u0440\u0430\u0441\u0441\u043b\u0430\u0431\u043b\u0435\u043d\u044b.<\/li>\n<li>\u041e\u0448\u0438\u0431\u043a\u0438: \u043f\u043e\u0441\u0442\u0430\u043d\u043e\u0432\u043a\u0430 \u0447\u0435\u0440\u0435\u0437 \u043f\u044f\u0442\u043a\u0443, \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u0435.<\/li>\n<\/ul>\n<h3 style=\"text-align: justify;\">\u041a\u0430\u043a \u0447\u0430\u0441\u0442\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u0421\u0411\u0423?<\/h3>\n<p style=\"text-align: justify;\">\u0411\u0435\u0433\u043e\u0432\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0443\u0435\u0442\u0441\u044f \u0432\u043a\u043b\u044e\u0447\u0430\u0442\u044c \u0432 \u043a\u0430\u0436\u0434\u0443\u044e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0443, \u0437\u0430 \u0438\u0441\u043a\u043b\u044e\u0447\u0435\u043d\u0438\u0435\u043c \u0434\u043d\u0435\u0439 \u0441 \u0434\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u043c\u0438 \u043f\u0440\u043e\u0431\u0435\u0436\u043a\u0430\u043c\u0438. \u0420\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u0430\u044f \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u0430 \u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u044c\u043d\u043e \u0443\u043b\u0443\u0447\u0448\u0438\u0442 \u0412\u0430\u0448\u0443 \u0442\u0435\u0445\u043d\u0438\u043a\u0443 \u0438 \u0441\u0434\u0435\u043b\u0430\u0435\u0442 \u0431\u0435\u0433 \u0431\u043e\u043b\u0435\u0435 \u043a\u043e\u043c\u0444\u043e\u0440\u0442\u043d\u044b\u043c.<\/p>\n<p style=\"text-align: justify;\">\u0415\u0441\u043b\u0438 \u0412\u044b \u0445\u043e\u0442\u0438\u0442\u0435 \u0443\u0437\u043d\u0430\u0442\u044c \u0431\u043e\u043b\u044c\u0448\u0435 \u043e \u043c\u0435\u0442\u043e\u0434\u0430\u0445 \u0441\u043e\u0432\u0435\u0440\u0448\u0435\u043d\u0441\u0442\u0432\u043e\u0432\u0430\u043d\u0438\u044f \u0442\u0435\u0445\u043d\u0438\u043a\u0438, \u0437\u0430\u043f\u0438\u0441\u044b\u0432\u0430\u0439\u0442\u0435\u0441\u044c \u0432 \u043d\u0430\u0448\u0443 \u0431\u0435\u0433\u043e\u0432\u0443\u044e \u0448\u043a\u043e\u043b\u0443. \u0412 \u043e\u043f\u0438\u0441\u0430\u043d\u0438\u0438 \u0432\u0438\u0434\u0435\u043e \u0412\u044b \u043d\u0430\u0439\u0434\u0451\u0442\u0435 \u0441\u0441\u044b\u043b\u043a\u0438 \u043d\u0430 \u043f\u043e\u043b\u0435\u0437\u043d\u044b\u0435 \u043c\u0430\u0442\u0435\u0440\u0438\u0430\u043b\u044b, \u0432\u043a\u043b\u044e\u0447\u0430\u044f \u043a\u043e\u0440\u043e\u0442\u043a\u0443\u044e \u0432\u0435\u0440\u0441\u0438\u044e \u044d\u0442\u043e\u0433\u043e \u0432\u0438\u0434\u0435\u043e \u0434\u043b\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a.<\/p>\n<p style=\"text-align: justify;\">\u041c\u044b \u043d\u0430\u0434\u0435\u0435\u043c\u0441\u044f, \u0447\u0442\u043e \u044d\u0442\u043e \u0431\u044b\u043b\u043e \u043f\u043e\u043b\u0435\u0437\u043d\u043e! \u0416\u0434\u0451\u043c \u0412\u0430\u0448\u0438\u0445 \u043e\u0442\u0437\u044b\u0432\u043e\u0432 \u0432 \u043a\u043e\u043c\u043c\u0435\u043d\u0442\u0430\u0440\u0438\u044f\u0445.<\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=9jPgXRZgTpk&amp;ab_channel=RUNFAQRU\" target=\"_blank\" rel=\"nofollow noopener\">\u0418\u0441\u0442\u043e\u0447\u043d\u0438\u043a<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u041f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u043b\u044f\u0435\u043c \u0412\u0430\u0448\u0435\u043c\u0443 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u044e \u0422\u043e\u043f-9 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0434\u043b\u044f \u0443\u043b\u0443\u0447\u0448\u0435\u043d\u0438\u044f \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0431\u0435\u0433\u0430. \u0420\u0430\u0441\u0441\u043c\u043e\u0442\u0440\u0438\u043c \u0421\u0411\u0423 &#8212; \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0435 \u0431\u0435\u0433\u043e\u0432\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f.<\/p>\n","protected":false},"author":1,"featured_media":2643,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"footnotes":"","_members_access_role":[],"_members_access_error":""},"categories":[7,11,18],"tags":[136,26,137,203,54],"class_list":["post-2642","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-baza-znanij","category-zdorove","category-sport","tag-beg","tag-zdorove","tag-sport","tag-trenirovka","tag-uprazhnenija"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.1.1 - aioseo.com -->\n\t<meta name=\"description\" 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content=\"All in One SEO (AIOSEO) 5.0.1.1\" \/>\n\t\t<meta property=\"og:locale\" content=\"ru_RU\" \/>\n\t\t<meta property=\"og:site_name\" content=\"\u041c\u0443\u0436\u0441\u043a\u043e\u0439 \u043a\u043b\u0443\u0431 &quot;\u0412\u0415\u041a\u0422\u041e\u0420&quot; |\" \/>\n\t\t<meta property=\"og:type\" content=\"article\" \/>\n\t\t<meta property=\"og:title\" content=\"\u0411\u0435\u0433\u043e\u0432\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f | \u041c\u0443\u0436\u0441\u043a\u043e\u0439 \u043a\u043b\u0443\u0431 &quot;\u0412\u0415\u041a\u0422\u041e\u0420&quot;\" \/>\n\t\t<meta property=\"og:description\" content=\"\u041f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u043b\u044f\u0435\u043c \u0412\u0430\u0448\u0435\u043c\u0443 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u044e \u0422\u043e\u043f-9 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0434\u043b\u044f \u0443\u043b\u0443\u0447\u0448\u0435\u043d\u0438\u044f \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0431\u0435\u0433\u0430. \u0420\u0430\u0441\u0441\u043c\u043e\u0442\u0440\u0438\u043c \u0421\u0411\u0423 - \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0435 \u0431\u0435\u0433\u043e\u0432\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f.\" \/>\n\t\t<meta property=\"og:url\" content=\"https:\/\/skilx.cc\/vector\/begovye-uprazhnenija\/\" \/>\n\t\t<meta property=\"og:image\" content=\"https:\/\/vector-club.su\/wp-content\/uploads\/2023\/10\/logo_1x1_4.png\" \/>\n\t\t<meta property=\"og:image:secure_url\" content=\"https:\/\/vector-club.su\/wp-content\/uploads\/2023\/10\/logo_1x1_4.png\" \/>\n\t\t<meta property=\"article:published_time\" content=\"2024-02-20T08:43:40+00:00\" \/>\n\t\t<meta property=\"article:modified_time\" content=\"2025-01-18T11:17:09+00:00\" \/>\n\t\t<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n\t\t<meta name=\"twitter:title\" 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