{"id":558,"date":"2024-02-12T10:21:24","date_gmt":"2024-02-12T07:21:24","guid":{"rendered":"https:\/\/skilx.cc\/vector\/?p=558"},"modified":"2025-01-21T18:43:20","modified_gmt":"2025-01-21T15:43:20","slug":"kak-lechat-hodba-beg-post-i-nepodvizhnoe-polozhenie-tela","status":"publish","type":"post","link":"https:\/\/skilx.cc\/vector\/kak-lechat-hodba-beg-post-i-nepodvizhnoe-polozhenie-tela\/","title":{"rendered":"\u041a\u0430\u043a \u043b\u0435\u0447\u0430\u0442 \u0445\u043e\u0434\u044c\u0431\u0430, \u0431\u0435\u0433, \u043f\u043e\u0441\u0442 \u0438 \u043d\u0435\u043f\u043e\u0434\u0432\u0438\u0436\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0442\u0435\u043b\u0430"},"content":{"rendered":"<p>\u0412 \u044d\u0442\u043e\u043c \u0432\u0438\u0434\u0435\u043e \u0440\u0430\u0441\u043a\u0440\u044b\u0432\u0430\u0435\u0442\u0441\u044f \u0442\u043e, \u043a\u0430\u043a \u043c\u043e\u0433\u0443\u0442 \u0432\u044b\u043b\u0435\u0447\u0438\u0442\u044c \u0445\u043e\u0434\u044c\u0431\u0430, \u0431\u0435\u0433, \u043f\u043e\u0441\u0442 \u0438 \u043d\u0435\u043f\u043e\u0434\u0432\u0438\u0436\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0442\u0435\u043b\u0430. \u0414\u043b\u044f \u043a\u0430\u0436\u0434\u043e\u0433\u043e \u0441\u043b\u0443\u0447\u0430\u044f \u0441\u0432\u043e\u0439 \u043c\u0435\u0442\u043e\u0434.<!--more--><\/p>\n<div id=\"player-container\"><iframe id=\"youtube-player\" class=\"player-frame active\" src=\"https:\/\/www.youtube.com\/embed\/cqVsE80jYr0?si=8BPTMkTgZqbu1eKP\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><br \/>\n<\/iframe><br \/>\n<iframe id=\"rutube-player\" class=\"player-frame\" src=\"https:\/\/rutube.ru\/play\/embed\/7e48c5069e55da369c912f14ef40303e\" 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<p style=\"text-align: justify;\">\u041f\u043e\u0431\u0435\u0434\u0430 \u043d\u0430\u0434 \u0441\u0443\u0434\u044c\u0431\u043e\u0439 \u0442\u0440\u0435\u0431\u0443\u0435\u0442 \u0443\u0441\u0438\u043b\u0438\u0439 \u0438 \u043f\u043e\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u043e\u0439 \u0440\u0430\u0431\u043e\u0442\u044b \u043d\u0430\u0434 \u0441\u043e\u0431\u043e\u0439. \u041d\u0438\u0436\u0435 \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u043b\u0435\u043d\u044b \u043e\u0441\u043d\u043e\u0432\u043d\u044b\u0435 \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0430\u0446\u0438\u0438 \u0438 \u043c\u0435\u0442\u043e\u0434\u044b, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043f\u043e\u043c\u043e\u0433\u0443\u0442 \u0412\u0430\u043c \u0441\u043f\u0440\u0430\u0432\u043b\u044f\u0442\u044c\u0441\u044f \u0441 \u0436\u0438\u0437\u043d\u0435\u043d\u043d\u044b\u043c\u0438 \u0442\u0440\u0443\u0434\u043d\u043e\u0441\u0442\u044f\u043c\u0438.<\/p>\n<hr \/>\n<h4 style=\"text-align: justify;\">1. \u0414\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u0430\u044f \u0445\u043e\u0434\u044c\u0431\u0430<\/h4>\n<p style=\"text-align: justify;\"><strong>\u041f\u043e\u043b\u044c\u0437\u0430:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li>\u0421\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u0443\u0435\u0442 \u0432\u043e\u043b\u0435\u0432\u043e\u0439 \u0438\u043c\u043f\u0443\u043b\u044c\u0441.<\/li>\n<li>\u0410\u043a\u0442\u0438\u0432\u0438\u0437\u0438\u0440\u0443\u0435\u0442 \u043f\u0440\u043e\u0446\u0435\u0441\u0441\u044b \u0432 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0435, \u0443\u043d\u0438\u0447\u0442\u043e\u0436\u0430\u0435\u0442 \u043d\u0435\u043d\u0443\u0436\u043d\u044b\u0435 \u043a\u043b\u0435\u0442\u043a\u0438, \u0432\u043a\u043b\u044e\u0447\u0430\u044f \u0432\u0438\u0440\u0443\u0441\u044b \u0438 \u0431\u0430\u043a\u0442\u0435\u0440\u0438\u0438.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong>\u0420\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0430\u0446\u0438\u0438:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li>\u0425\u043e\u0434\u0438\u0442\u0435 \u043f\u043e 3 \u0447\u0430\u0441\u0430 \u043d\u0435\u043f\u0440\u0435\u0440\u044b\u0432\u043d\u043e \u0440\u0430\u0437 \u0432 \u043f\u044f\u0442\u044c \u0434\u043d\u0435\u0439.<\/li>\n<li>\u041d\u0430\u0447\u0438\u043d\u0430\u0439\u0442\u0435 \u0441 \u0432\u043e\u0437\u043c\u043e\u0436\u043d\u043e\u0439 \u0434\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u0438 \u0438 \u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u0439\u0442\u0435 \u0432\u0440\u0435\u043c\u044f.<\/li>\n<\/ul>\n<hr \/>\n<h4 style=\"text-align: justify;\">2. \u041c\u043e\u043b\u0438\u0442\u0432\u0430 \u0438 \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0435\u043d\u0438\u0435<\/h4>\n<p style=\"text-align: justify;\"><strong>\u041f\u043e\u043b\u044c\u0437\u0430:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li>\u0423\u0441\u0438\u043b\u0438\u0432\u0430\u0435\u0442 \u043f\u0441\u0438\u0445\u0438\u0447\u0435\u0441\u043a\u0443\u044e \u044d\u043d\u0435\u0440\u0433\u0438\u044e.<\/li>\n<li>\u041f\u043e\u043c\u043e\u0433\u0430\u0435\u0442 \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0438\u0442\u044c\u0441\u044f \u0438 \u0443\u0441\u043f\u043e\u043a\u043e\u0438\u0442\u044c \u0440\u0430\u0437\u0443\u043c.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong>\u0420\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0430\u0446\u0438\u0438:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li>\u041c\u043e\u043b\u0438\u0442\u0435\u0441\u044c \u043f\u043e 1,5 \u0447\u0430\u0441\u0430 \u0435\u0436\u0435\u0434\u043d\u0435\u0432\u043d\u043e \u0438\u043b\u0438 \u0447\u0435\u0440\u0435\u0437 \u0434\u0435\u043d\u044c.<\/li>\n<li>\u0421\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u0430\u0447\u0438\u0432\u0430\u0439\u0442\u0435\u0441\u044c \u043d\u0430 \u043e\u0431\u044a\u0435\u043a\u0442\u0435 \u043c\u043e\u043b\u0438\u0442\u0432\u044b, \u044d\u0442\u043e \u0443\u043a\u0440\u0435\u043f\u043b\u044f\u0435\u0442 \u0432\u043e\u043b\u044e \u0438 \u0441\u043e\u0437\u043d\u0430\u043d\u0438\u0435.<\/li>\n<\/ul>\n<hr \/>\n<h4 style=\"text-align: justify;\">3. \u041d\u0435\u043f\u043e\u0434\u0432\u0438\u0436\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0442\u0435\u043b\u0430 (\u0430\u0441\u043a\u0435\u0437\u0430)<\/h4>\n<p style=\"text-align: justify;\"><strong>\u041f\u043e\u043b\u044c\u0437\u0430:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li>\u0423\u043a\u0440\u0435\u043f\u043b\u044f\u0435\u0442 \u0442\u0435\u0440\u043f\u0435\u043d\u0438\u0435.<\/li>\n<li>\u041e\u0447\u0438\u0449\u0430\u0435\u0442 \u044d\u043d\u0435\u0440\u0433\u0435\u0442\u0438\u0447\u0435\u0441\u043a\u0438\u0435 \u043a\u0430\u043d\u0430\u043b\u044b \u0442\u0435\u043b\u0430.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong>\u0420\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0430\u0446\u0438\u0438:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li>\u0421\u0442\u043e\u0439\u0442\u0435 \u0438\u043b\u0438 \u0441\u0438\u0434\u0438\u0442\u0435 \u043d\u0435\u043f\u043e\u0434\u0432\u0438\u0436\u043d\u043e 40 \u043c\u0438\u043d\u0443\u0442 1 \u0440\u0430\u0437 \u0432 3\u20134 \u0434\u043d\u044f.<\/li>\n<li>\u041f\u0440\u0435\u043e\u0434\u043e\u043b\u0435\u0432\u0430\u0439\u0442\u0435 \u0441\u0442\u0430\u0434\u0438\u0438 \u0434\u0438\u0441\u043a\u043e\u043c\u0444\u043e\u0440\u0442\u0430: \u043e\u0442\u0451\u043a, \u0436\u0430\u0440, \u043e\u043d\u0435\u043c\u0435\u043d\u0438\u0435, \u0438 \u0432 \u0438\u0442\u043e\u0433\u0435 \u0434\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u043b\u0435\u0433\u043a\u043e\u0441\u0442\u0438.<\/li>\n<\/ul>\n<hr \/>\n<h4 style=\"text-align: justify;\">4. \u041f\u043e\u0441\u0442<\/h4>\n<p style=\"text-align: justify;\"><strong>\u041f\u043e\u043b\u044c\u0437\u0430:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li>\u041e\u0447\u0438\u0449\u0430\u0435\u0442 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c.<\/li>\n<li>\u041f\u043e\u0432\u044b\u0448\u0430\u0435\u0442 \u044f\u0441\u043d\u043e\u0441\u0442\u044c \u0441\u043e\u0437\u043d\u0430\u043d\u0438\u044f.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong>\u0420\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0430\u0446\u0438\u0438:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li>\u041f\u0440\u043e\u0432\u043e\u0434\u0438\u0442\u0435 \u0440\u0430\u0437\u0433\u0440\u0443\u0437\u043e\u0447\u043d\u044b\u0435 \u0434\u043d\u0438 \u043d\u0430 \u0432\u043e\u0434\u0435 \u0438\u043b\u0438 \u043b\u0451\u0433\u043a\u043e\u0439 \u043f\u0438\u0449\u0435.<\/li>\n<li>\u041f\u043e\u0441\u0442 \u043f\u043e\u043c\u043e\u0433\u0430\u0435\u0442 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0443 &#171;\u0441\u044a\u0435\u0434\u0430\u0442\u044c&#187; \u043d\u0435\u043d\u0443\u0436\u043d\u043e\u0435, \u043a\u0430\u043a \u0443\u0431\u043e\u0440\u043a\u0430 \u0434\u043e\u043c\u0430.<\/li>\n<\/ul>\n<hr \/>\n<h4 style=\"text-align: justify;\">5. \u0414\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435<\/h4>\n<p style=\"text-align: justify;\"><strong>\u041f\u043e\u043b\u044c\u0437\u0430:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li>\u0423\u043a\u0440\u0435\u043f\u043b\u044f\u0435\u0442 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0435 \u0438 \u043f\u0441\u0438\u0445\u0438\u0447\u0435\u0441\u043a\u043e\u0435 \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u0435.<\/li>\n<li>\u0413\u043e\u0442\u043e\u0432\u0438\u0442 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c \u043a \u044d\u043a\u0441\u0442\u0440\u0435\u043c\u0430\u043b\u044c\u043d\u044b\u043c \u0441\u0438\u0442\u0443\u0430\u0446\u0438\u044f\u043c.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong>\u0420\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0430\u0446\u0438\u0438:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li>\u041d\u0430\u0447\u0438\u043d\u0430\u0439\u0442\u0435 \u0441 \u0445\u043e\u0434\u044c\u0431\u044b, \u0437\u0430\u0442\u0435\u043c \u043f\u0435\u0440\u0435\u0445\u043e\u0434\u0438\u0442\u0435 \u043a \u0431\u0435\u0433\u0443.<\/li>\n<li>\u041f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u0439\u0442\u0435 \u0434\u0438\u0441\u0442\u0430\u043d\u0446\u0438\u044e: \u0437\u0430 \u0433\u043e\u0434 \u043c\u043e\u0436\u043d\u043e \u0434\u043e\u0439\u0442\u0438 \u0434\u043e 6\u201312 \u043a\u043c.<\/li>\n<li>\u0414\u043b\u044f \u043f\u043e\u043b\u043d\u043e\u0439 \u043e\u0447\u0438\u0441\u0442\u043a\u0438 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0430 \u0442\u0440\u0435\u0431\u0443\u0435\u0442\u0441\u044f \u0431\u0435\u0433 \u043d\u0430 16 \u043a\u043c.<\/li>\n<\/ul>\n<hr \/>\n<h3 style=\"text-align: justify;\">\u041f\u0440\u0438\u043c\u0435\u0440 \u0438\u0437 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u0438<\/h3>\n<p style=\"text-align: justify;\">\u041e\u0434\u0438\u043d \u0438\u0437 \u043c\u0435\u0442\u043e\u0434\u043e\u0432 \u0431\u043e\u0440\u044c\u0431\u044b \u0441 \u0433\u0435\u043d\u0435\u0442\u0438\u0447\u0435\u0441\u043a\u0438\u043c\u0438 \u0437\u0430\u0431\u043e\u043b\u0435\u0432\u0430\u043d\u0438\u044f\u043c\u0438, \u0442\u0430\u043a\u0438\u0445 \u043a\u0430\u043a \u043e\u043f\u0443\u0445\u043e\u043b\u0438, \u0434\u043e\u043a\u0430\u0437\u0430\u043b \u0441\u0432\u043e\u044e \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u044c. \u041d\u0430\u0447\u0430\u0432 \u0431\u0435\u0433\u0430\u0442\u044c 4 \u0433\u043e\u0434\u0430 \u043d\u0430\u0437\u0430\u0434, \u044f \u0438\u0437\u0431\u0430\u0432\u0438\u043b\u0441\u044f \u043e\u0442 \u043f\u0440\u0435\u0434\u0440\u0430\u043a\u043e\u0432\u044b\u0445 \u043a\u043b\u0435\u0442\u043e\u043a, \u0443\u043b\u0443\u0447\u0448\u0438\u043b \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u0435 \u0438 \u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u044c\u043d\u043e \u043e\u043c\u043e\u043b\u043e\u0434\u0438\u043b\u0441\u044f. \u0421\u0435\u0433\u043e\u0434\u043d\u044f \u044f \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u044e \u0434\u0438\u0441\u0442\u0430\u043d\u0446\u0438\u044e \u0432 16 \u043a\u043c \u0438 \u043e\u0442\u043c\u0435\u0447\u0430\u044e \u0443\u043b\u0443\u0447\u0448\u0435\u043d\u0438\u0435 \u0441\u043e\u0441\u0442\u043e\u044f\u043d\u0438\u044f \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0430.<\/p>\n<hr \/>\n<h3 style=\"text-align: justify;\">\u0414\u043e\u043f\u043e\u043b\u043d\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u0441\u043e\u0432\u0435\u0442\u044b<\/h3>\n<ul style=\"text-align: justify;\">\n<li>\u0418\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u044b, \u0442\u0430\u043a\u0438\u0435 \u043a\u0430\u043a \u044d\u043b\u043b\u0438\u043f\u0441\u043e\u0438\u0434, \u0435\u0441\u043b\u0438 \u0431\u0435\u0433\u0430\u0442\u044c \u0441\u043b\u043e\u0436\u043d\u043e.<\/li>\n<li>\u0425\u043e\u0434\u044c\u0431\u0430 \u0441 \u043f\u0430\u043b\u043a\u0430\u043c\u0438 \u043c\u043e\u0436\u0435\u0442 \u0431\u044b\u0442\u044c \u043f\u043e\u043b\u0435\u0437\u043d\u043e\u0439, \u043d\u043e \u0432\u0430\u0436\u043d\u0430 \u043f\u0440\u043e\u0434\u043e\u043b\u0436\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u044c \u0437\u0430\u043d\u044f\u0442\u0438\u0439.<\/li>\n<li>\u041d\u0430\u0434\u0435\u0432\u0430\u0439\u0442\u0435 \u0443\u0434\u043e\u0431\u043d\u0443\u044e \u043e\u0434\u0435\u0436\u0434\u0443, \u0447\u0442\u043e\u0431\u044b \u0434\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u043d\u0435 \u0432\u044b\u0437\u044b\u0432\u0430\u043b\u043e \u0434\u0438\u0441\u043a\u043e\u043c\u0444\u043e\u0440\u0442\u0430.<\/li>\n<\/ul>\n<hr \/>\n<h3 style=\"text-align: justify;\">\u0417\u0430\u043a\u043b\u044e\u0447\u0435\u043d\u0438\u0435<\/h3>\n<p style=\"text-align: justify;\">\u0420\u0430\u0431\u043e\u0442\u0430 \u043d\u0430\u0434 \u0441\u043e\u0431\u043e\u0439 \u0447\u0435\u0440\u0435\u0437 \u0434\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043c\u043e\u043b\u0438\u0442\u0432\u044b, \u043f\u043e\u0441\u0442\u044b \u0438 \u0441\u0442\u0430\u0442\u0438\u0447\u0435\u0441\u043a\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u0435\u0442 \u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u044c \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u0435, \u043d\u043e \u0438 \u0441\u043f\u0440\u0430\u0432\u043b\u044f\u0442\u044c\u0441\u044f \u0441 \u0436\u0438\u0437\u043d\u0435\u043d\u043d\u044b\u043c\u0438 \u0442\u0440\u0443\u0434\u043d\u043e\u0441\u0442\u044f\u043c\u0438. \u041d\u0430\u0447\u0438\u043d\u0430\u0439\u0442\u0435 \u0441 \u043c\u0430\u043b\u043e\u0433\u043e \u0438 \u0441\u0442\u0440\u0435\u043c\u0438\u0442\u0435\u0441\u044c \u043a \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u043e\u043c\u0443 \u0440\u043e\u0441\u0442\u0443, \u0447\u0442\u043e\u0431\u044b \u043f\u043e\u0431\u0435\u0434\u0438\u0442\u044c \u043b\u044e\u0431\u044b\u0435 \u043f\u0440\u0435\u0433\u0440\u0430\u0434\u044b 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