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8 MUSCLE & FITNESS N27-B.2009

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18 MUSCLE & FITNESS N27-B.2009

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MUSCLE & FITNESS 19

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20 MUSCLE & FITNESS N!!:7-B.2009

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26 MUSCLE & FITNESS N27-8,2009

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28 MUSCLE & FITNESS N27-B# 2009

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Cneayrouiee ynpa)l<HeHHe - 't'ara WTaHru/ra-rrenea K nOJJ,60po,D,Ky. OHO TO>Ke aarpyxcaer nepennne p,eJ1bTbl HCKJIlOlIHTeJlbHO TOLIHO.

06a ,o,BI1)1{eHtl5l cnpasennuso c-urra-n, 6a30BblMl1 An$! rrepemmx )J,eJIbT. 0HJ1 ncnyCKaJ-OT npl1MeHeHl1e ouem, 60JIhllll1X BeCOB 11 nOToMY ilmKCl-H ... taJlbHO aKTl1Bl13l1PYJ-OT 3a)J,aHHble nyLIKI1. OAHaKo rJ13BHbIM Ami sac 6YLl,eT rperi.e yrtpasoresne. Becosas H3- rpyarca 3p,ecb 06beKTHBHo HH>Ke, HO lJ,BI1- )l(eHl1e BbIDOJlR5IeTC511130IDIpOBaHHblM yC~IIlHeM Op,HHX nepezuutx nY4KOB. 31'0 n03BOnser D,06HTbC$! HeBep051THO MOW;Horo «nascmura», T.e peaxo YBeJlwH1Tb 06beMbi OTCT310W.I1X ny'-IKOB ,o,enbT. Pe-n, ° nom-eMax urrairru nepen C060t'I CHA51. TIpwleM, B nepepbmax Me)KAY fTOBTOpaMH rpHcp nem- 351 KJ1aCTb na rcnpa. Ilepacare em na secy He rOH}\TeCb sa 60JTbllrnM secou: Cauoe aaao-oe - rnycoxo npoLIYBcTBoBaTb pa6o'fy nepe.D,HI1X nY'-!KoB. 3TO H ecri, rapaHTH51

roro, 'ITO aarpysxa YXOAHT TOl\HO B ucm,l BpeM5I 0'1' BpeMeH11 MeH51HTe nannoe ynpa)l(Hel-LHe na nom.ensr nepen co60i1 na H].1>KHeM 6JIOKe.

qTO ace KaCaeTC5I nOAbeMOB nepen co- 6011 c raurereuot, 3a6yp,bTe 0 Hl1X! 'Iaxae nOAbeMbI BaM peWI1TeJ1hHO He nOp,XOp,51T. B CI1JIY aHaTOIl'fWIeCKot'I cnarioc-a nepenaax nY'-IKOB ratrremt BaM npl1AeTC5I «rtonfipaCbIB3Tb». TaKa51 «TeXHHK3» 6eCnOJle3Ha, H nOToMY iuecyna He rO)1;J1TC5I.

3aBepwwre KOMfTJleKC ynpa)l(HeHHeM )l;JUI 3a)J,Hl1X nYLIKOB. KaLI3Tb cpennae nyl\Kl1 He HY>KHO. OHH H 6e3 -ror-o nOJ1Y'-WT AOCTaTOlIHO KocBeHHoM HarpY3KH.

H AKIlOHbl co wTAHrolll

05bIl.JHO npI1MeH5I.J{)T AmI: pa3B11- -raa CI1JlbI nQ5I.CHI1'-1HbIX MbIWll" HJJ11, KaK npHHHTo roeopari, B «xavanxax», .nJ151 YKpenJIemUI noacnausr.

Mexny TeM, 3TO yrtpaacxeaac cnoco6- HO ycneurso «ne-nrn» TIDKeJIYIO npofineMy acex mofirrreneji - yxopo-renne H OCJ1a- 6.neHJie 6llJ,enCOB 6enep. K nOAo6HOMY «xenyr-y» npHBOAMT CHA5I.l.la51 paoora. OHa OCTaBJI5IeT 611lJ,enCbl oenep 6e3 HarpY3KM. B urore 3TH MhIIIIIJ;bJ He «npOMbIBaIOTC5r» KPOBbl-O, a IIOTOMY 6bICTPO cnaceror; Bno- 6aBOK )J,HCTpOqJH5I MbiwellH0l1 TKaHl1 COnpOBO)KJ1;aeTC5I ee nepepccsneane» B coeAIHU1TeJIbHYKJ. DI1L1,enCbI fienep Tep5l1OT

CBDI{) 3J1aCnf'-rnOCTh. no 3TI1M npWIHHaM npacenanna CTaHOB5ITC5I AJHI nonasnsnoutero 60JIbllli1HCTSa mo6HTene(, coeepueauo HenOCI1JIbHbIM ynpasoreaae«.

QTo5bI eepayn, 611u,encaM oenep anaC1'(1~lHOCTb 11 Cl1JIy, BKJI.I{)~lHTe B xosutnesc )J,JI5I MblWIJ, nor- HaKJIOHbl co WTaHfoH. Ho C nonpassosi! B OTJIWme 01' KJIaCCJ11.:IeCKoro aapuaara HOrl1 Hy>KHO Wl1POKO paCCTaSHTb.

» Ilocraesre cryrnm urnpe nne-r. Ilpu 31'OM Bbl JI,OJDKHbl ouiyuiars paCT5I)KeHHe MblWU, BHYTpeHHei:i nOBepXHOC1'H ocnep 11 611l.~enCOB oenep. ECJII1 BbJ aiorer-o He uyacrsyere, paccraasre crynn» eute unrpe.

» Cnenatrre rny6oKI1H BAOX H sanepscr-re nstxauae. I10.o;60pO,o;OK nOJI,HHr-.mTe.

» YAep)KJ1Sa51 cnHHY np5l.MOH, MeAJIeHHO HaKJlOHWre xopnyc snepen.

» KaK TOJIbKO n04YBCTByeTe SbIHY)f(AeHHbti;t rrpornf S n05lCHl1lJ,e, cpaay )Ke OCTaHOBI1TeCb. (B03MO)l(HO, 113-33 OCJIa- 6eSWHX 6l1u.enCOB 6eAep 3Mnm1TYAa nonylII1TC5I COBceM He6oJIbWolt)

» Me,o;JIeHHO sepmrrecs B 11CXOAHoe noJIO>KeHHe.

HAKnOHbJ co WTAHrOM

3TO nOA3a6hlTOe ynpaHCHeHHe MOHCeT 3AOPOBO nOMO'Ih BCeM m06HTenRM

BblnonHEHIIIE

» I10AC5I,o;bTe rron rpl1cp W1'aHHf, nexcalUl1H aa CTOHKax na yposue BaWI1X KnIOlll1I..J,. 3acpl1KCI1pYHTe rpHCp ua sepxuea 06JJaCTH rpaneunn J1 npOl.IHO 06XBaTHTe ero pYKaMJ.1. PaCnp5lMHTeCb 11 npl1MI1Te na ce651 sec WTaHrJ.1. OTcTym1Te aaaan aa napy uraroa.

COBET

He naneratire na 60JlbWl1e seca. Ilaaaoe ynpasoresore np113saHO pacraxyrs orpy- 6eswyfO MbIWel.IHYlO TKaHb 611u,enCOB 6enep, 11 TOJIbKO. B xonue TpeHJ1pOBK11 norBbJnOJIHJ1Te 3-5 ceTOB HaKJlOHOB no 12-20 nOBTopeHHH. Caacana nenajrre ynpasoreHHe C «nycn-ui» rpmpo«, Korna OCBOl1.Te HaKJIOHbi ,0;0 napaJIJIeJIJ1 C nOJlOM, Hal.ffiHaHre noxeanor-y np116aBJI5I:Tb sec.

30 MUSCLE & FITNESS N27-S, 2009

I I

CEKPEThI TPEHUHrA CnOBOHAYKV11 ):1>KV1MCTOnnAHV1

KaK ~13BeCTHO, cppaH~y3CKHrl )l(H11 nexca, r.e. pa3nt6aHl1e coruyn.rx JIOKTei1 CHJlOH TpHlI,enCOB, MQ)!(HO BbInOJIH5ITb B Tpex no- 3I1l1,IHIX: na ropH30HT3JlbHoi1 cxam,e, na HaKJlOHHOH cxanse r011080?'! asepx 11 aa HaKJlOHHoJ;i cxaeu-e ronOBOI':''! BHH3. KaKa51 113 n03HI.I,J1H5IBJ151eTC5I car.wH «BblrOAHO~I» B u,eJUIX 6blCTporo yseJIHlleHH5I 06ll1.eH MacCbl rpnuenca?

» TeOpeTLIIyeCKLlle OCHOBbl Tpwuenc pa3AeJIeH na TpH nYQKa: 60K08011, cpeAI-UBi 11 ,IJ;IU1H_HbliL Ka)f(,IJ;bJ:H 1-13 nYllKOB roTh'feeT CBOtO TO'-lKY npl1KpermeHH5I aepxuerc cyXQ)J(HJ1H5I, O,lJ,HaKO l-lH)f(Hee CYXO)f(HillIe 518- J15leTC5J o6~u ... 1 }J,Jl5J acex rpex rrysxoa H «perurrca K KoeTH npennne-n,a, mrarouansao ocneras JlOKTeBoi1 CYCTas.

OOKOBOH 0Y1.IOK Hl\1eeT OTHOCHTeJ1bHO He6oJ1bWOH 06beM M xapaxrcpayeo 1130- rnyryro q:)QPMY, aa lITO na «Ka'IKOBOM» CJ13Hre ero 30Sy1' «nO)lKOSOH». 31'01' nyuox nponeraer TOlLHO aa 60KOBOH noecpxHOCTi'! pyxa '-IyTb H~I)I(e )leJ1bTOBl1AHOH r---M.bIWlJ,bl -. Ero cnorionnoe CYXO)l(HJlHe «pem1TC~ K BepXHeH TpeTM nJ1e'-leBOI~ KOCTM.

Cpe)lHl1i"i ny'-loK aaneraer HI-I3KO, y cafo.'IOrO nOKT~. 31'01' coaceu He60JIbliiOH rry-rox XOPOlliO BH)leH, xorna copeSHYI-Ow.I1HC~ KyJIhTypWCT npieeotaer n03Y «ABOHHOI~ 6HI..I,enC cnepernr», Bepxnee CYXO)!{MJl.He cpennero rryl.fKa TO)!{e Kpem1TCH.K nne-reBOH KOCTH.

AnHHHbn1 nYLIOK noxpusaer pyKY C3a)l11. 31'0 Cafo.fbrll 06beMHbli;J ny-ro« TpMlJ,enca. Ero ormeure 01' npo-urx COCTOHT He TOJ1bKO B npeeocxoncrse paastepoe, HO ];I B TOM, -rro ero aepxuee CYXO>KHJ1He rtpaxpertnserca COBepweHHO l-IHCl'-le - K JTOnaTKe.

B MOMeHT pa3rI16aJ-I11H nOK1'H pa501'al-01' ace rpn ny-uca rpuuenca. A06H1'hC5I nOJ1- H01~ 1130JI5I1J,I1I1 nYllKOB HeS03MO)I(H0. TeM He MeHee, H3MeHeHHSI I1CXOAHOH n03HlJ,HH

32 MUSCLE & FITNESS N!!7-B.2009

CTOHT nH MeHHTb yron HaHnOHa CHaMbH, BblDonHHH pa3rH6aHHH PYH?

3aCn\BJ15fI-OT KaKOH-1'O OAMH nYlJOK npMHI1- MaTb aa ce651 60J1bWe HarpY3K11. K rrpmIepy, xorna BhI nenacrc H8 6nOKe )I(l1M KlU13Y np5l.MhIM I1JlH Hel~1'p8JJbHbI},'1 XS8TQl\-I, TO C11- .nOBOH 8KlJ,eHT JlO)lO[TC5I. ea 60KOBOti nylIOK. ECJIM nOMeHSlTb XB<lT ua 06paTHb[H, aKl..I,eHT CMeCTHTC5I. aa cpeAHHH nYlIOK. Me)l(AY -rexr, 31'OMY nyl[Ky npl1}J,eTC51 YCMJ1eHHO TpygH1'bC~ B J11-060M ynpa)!(HeHHl1, npa ycnosmr, lITO B KOHlJ,e )lBJ.DKemlH Bbl :3aXOTI1Te p8Cnp5l.MI1Tb JlOKTI1 «6 3aMOK». Ilene B TOM, '-ITO aepxxee cyxoacanae 31'0- ro nyllKa Kperrl1TC5I HmKO, a nOTOMY I1MeHHO 31'01' nY1.J:OK OKa3bIBaeTC5I B KOHe'-lHOH rpase paCnp51MJleHJ1~ JlOK1'5I. caMblM CI1J1-bHbIM. TaK -rro npupoua B03JIO)l(I-1J1a ua Cpe~HI1i1 nylIOK CPYHKlJ,I'fl-O ncnxoro pacnp5l.MJleHl1H JlOKTeBOro CYCTasa.

ECJlI1 B rtepe-utcnetrmstx ynpa)l(HeHI1S1X

AJ1MHHbIH nYl10K asrcrynaer nuun, aCCl1- CTeHTOM, TO B TlOJlJ-IYI-O CI1J1Y OH pafio'rae'r B TOM cny-rae, xorna Sbl nO/l,H5IJ111 pyKI1 HaA r0J10BoH. ECJlJ.1 6bI He npaxpenneane AJ1I1Huoro ny-uca K nonarxe, pacrtpavrnenae J10KTetl B TaKOM n03111J,J.1H 61.>1110 6bI CPJ.13M~leCKI1 HeB03MO)l(HhIM. TaK -rro )lJ151. yaen»lleHM5i caa oro 06beMHoro AJHIHHOro IT)It--lKa He'!' HVll!ero ny-nue cppauuysccorc )I(I1Ma. Bonpoc JlHWb B TOM, KaKOI~ unpaatrr >KI1Ma 60Jlee 3cpcpeKTwBeH?

» Pe3ynbT8Tbll1TaK, Mbl YCTaHOBHnl1, u-ro 6blCTpa51 p8CKa~IKa AnHHHoro nycnca -rpefiyer TOJlbKO onnoro ynpa>KHeH_l1H - pa3rl-16aHYl5I pyK «1-13-3a ronouut». TIpl-1-lleM, n0J10>KeHl1e JlOKTeH )J,OJ1)KHO 6bl'!'b KaK MO>KHO 6JU1>Ke K BepTHKaJlbHOM OCH 'rena. J.1cCJleAyeM C 31'011 TOllKI1 3peH.H~ ece TpH eapnaara rppanuysceoro )KHMa.

Hl'n"'laIOT CTpOrO seprnxansxoe nonoscemre. TaKW,'! 06pa301vl, rr03HlI,l'l5I JlOKTei:1 OKa3blBaeTC5I KOr.mpOMI1CCHOi1. OHa He COananaer C npOAOJ1bHO~i OCbJO -rena, a nOTO""Y uarpysxa AeJ1HTC5I npnaepxo nopoeay Me>KAY AJ1J1HHbIM 11 60KOBbIM n)"-IKOI',,{, >K~M ronoaoa aaepx ITpM HaKnoHHoti n03HlI,HH r0J10BOM esepx n03Ml.{I151 noxrea cosnanaer C OCblO TeJ1a. no 3TOM npn-unre YCHJ1J1e, npoaanaevoe AJIHHHbll\·j nY4KOM, CTaHOBI1TC5I MaKCHMaJ1bHbiM. Of.\HOBpeMeHHO apyrue ny~rKH OKa3bIBalOTC5I B anaTOMWleCKH HeBblrO)~HOM n03HlJ,l1I1, R nOTOMy He cnococuu OKa3aTb J1.HI1HHOMY ny4Ky 60JlbWOl1 nOMOUJ.11.

>K~M r0J10BOlil BHLII3 HeC/\'IOTP51 aa TO,

lJOK Aem1T HarpY3KY C 60KOBblM, HO Y)Ke B HHOM nponopunu. 3HaqHTeJ1bHR5I uacrt, HarpY3Kl1 AOCTaeTC5I 60KOBOMY ny4Ky.

» BblBOAbl ITOCKOJ1bKY eena-nraa Tpl1- uenca 3aBHCHT 0'1' 06beMa caaoro 60J1bworo ny-nca, 6blcTpasr pacxa-uca -rpexrnaBoi1 MblW.LJ.b! rpeoyer ynopa sa rppaauyaCKHi1 )IUfl'lL OAHaKO npnronna Jll1lllb OAHa sepCJ151 - ua HaKJlOHHOi1 cxaen,e r0J10BOM aaepx. TeM He sreuee, 0 ,o:pyrHx SepCl15lX 3a6bIB3Tb He CTOHT. TI031111,1151 roJlOBOM BHI13 npl1fOAHTC5I )].Jl51 npwuensuoro «YAapa» no 60KOBOMY nyllKy. Hy a >KJ.1M ua ropH30HTaJlbHOM CKaMbe n03BOJll1T C6aJlRHcnpoaars pa3BHTI1e AJTl'1HHOrO 11 60KOBoro nYlIKOB.

B 3TOM yrtpaxcaennn HaM npI1XOAI1TC5I JIOKTJtI 3aHI1MalOT 06paTHO-HaKJIOHHYlO no-

onycxars sec aa fOJlOBY, OAHaKO J10KTH sa- 3HlI,HlO K OC~I TeJIa. B rrrore AJlHHHblW ny-

rOllOBOIII BBEPX

rIlBBHblL'l BK4eHT: .q,nIl1HHblL1 nYYOK aCCIIICTeHTbl: fiOKOBOL'l III cpeAHIIIL'I ny'iKIII

rOPIII30HTAllbHO

rIlBBHblL'l BK4eHT:

AfllllHHblL'l III fiOKOBOL'l ny'iKIII BCCIilCTeHT: cpeAHIIIL'I ny'iOK

rOllOBOIII BHIII3

rnaBHbl1ll axueur: fiOKOBOL'l ny'iOK BCCIilCTeHTbl:

AfllllHHblL'l III cpeAHIIIL'I ny'iKIII

MUSCLE & FITNESS 33

CEKPETbI TPEHHHr A KV1HE3V1onorvm II1ABV111 CAHl1nEP

3TO ynpaHCHeHHe 60nee 3c1lclleKTHBHo, 'CleM ero ropH30HTanhHhlH co6paT

»rnABHbIE MblWLlbl DonbwaR rpYAHaR ManaR rpYAHaR nepeAHllli'I nY"'OK AenbTbl

PA3BE.DEHMR ronoBdv. BHM3

CXEMA I »YcTaHoB"Te

o6paTHO-HaKnOHHYIO CKaMblO non yrnoa 30-45 rpaIl:YCOB. TIPJ1J'IIHTe rtoncoxenee nexca na cxaense JH1l1,OM esepx. rOneHI1 aaaemrre aa M5IrKHe BanI1KMynopsr. Jlonpocnre napracpa nonare aaer raa-renu.

»Aep>KL1Te raarena npm.IbIMI1 pyxasor HaA rpym.io. »rny6oKo BAOXHL1Te, aanepaorre AblxaHHe 11 Me,lJ;JleHHO

no WHPOKHl\-' nyraa paaaena-re raHTeJIH B CTOPOHbl. OCTaHOBI1TeCb, xorna nOLlYSCTsyeTe cunsnoe paCT5DKeHHe rpynnerx MbIWU,.

» nacne KOPOTKOL1 naY3bl sepkanexc noa-ropa-re .n:B~DKeHHe B 06paTHOM nopsruce. ,IJ;onOJlHMTeJ1bHO CTaTH~[eCKI1 uartpsrtrre rpymuste nepen HWlaJlOM HOBorD ncsropa.

COBETb II ;:H~:::OA"Te

nOWlepKHYTO Me,~.neHHo 1-1 nO,lJ,KOH1'POJIbHO. EC.1M rarrrenx «nnauryr» Y eac B pyxax, 3Hal.JMT, JfX Bee cmfWKOM BenHK. »CBo.q~Te raHTen~ no nyrossn: TpaeKTopW5U\·1. TOJIhKO TaKa51 cpopMa BbInOJIHeHH5I ynpa)KHeHlI51 MaKCHMaJIbHO narpyxcaer rpynnste MblWlI,bl. Csenenne raarenef no CXO.Q5IUJ,l1MC51 np5lMbiM TpaeKTOpH5IM nenaer ynpasotenae l::Ie3cpcpeKTHBHhlr..L

» He MeHR''lTe yron cr~6a nOKTelll. Hna-re narpyaca aa rpYAHble CYllI,eCTBeHHO n0HJ13I1TC5I.

» Me>K.qy ceTaMI.1 OCTaBJI5IiiTe raHTeJIl1 H nOAHHMarlTe xcprtyc «aepxy. Omuxattre He MeHee 60 cexynn, 1.I1'06bl KPOBb OTJHUIa 01' r0J10Bbl.

34 MUSCLE & FITNESS N27-U.2009

60AIII6111nAIIIHr - rrOIfCTIfHe repoWIecKIII1 'rpyn, KOTOPbllI Ma:rIO qeM y'CTyrraeT rrpOcpeCCIfOHaJIbHOMY cnopry. Ilporpn, YCJIbiliIaB TaKQe, TOJIbKO ~£CHO KlfBHyT rOJIOBOM. 3HaTb, qTO B cyere 6ygHeM TbI MO?Keillb BlJIKpallBaTb JIl11lIb penxne -racsi gID! cnopra, KOTOpbm m06Ifillb BCeM cepn[(eM, - ::lTO CIfJIbHeMIIIIfM crpecc. OH HIfqYTb He rrer=re copeBHOBaTeJIbHOM HepBOrpenxa. K TO My )Ke, rroncemreauue nena B cem.e, na paoore IfJIIf yqe6e OTHlfMalOT HeMaJIO CIfJI. KaK )Ke If X rrOTOM He nocraer B TpeHa)KepHOM 3aJIe! BOPb6a sa MblIIIeqHYlO Maccy, If 6e3 roro aenerxaa, geJIaeTC5I BgBoMHe T5I)KeJIeM!

Onerr JHQ6WTeJlbCKOrO 60AI1611JlAI1Hra noxaasiaaer, 41'0 cnopTCMeH-Jli06I1TeJJb crrocofiea acpcpeKTI1BHO "peHHpOBaTbC5I TOJIbKO 3 Mecflu,a nOAP5l}l,. D.aJIbWe a-rne'r HY)I(AaeTC5I B CHl1.)!(eHl1.11 HarpY30K. Ilpancpno MeC5Iu.-fTOJ1TOpa cnenye-r- npax-raxoaa-n, pexpeauaouueia TpeHI1Hr, aaaue opraHI13M, It! 6e3 roro neperpyacenusni noscenHeBHblMH CTpeCCaMI1, He BbIAep>KUT H na)J.opseTC5I. AKHU3HbrH OT,QbIX HanOJ1HI1T uyckynarypy HOBblMH CI1JHIMH, H Sbl CMO»cere CHOBa BB5I3aTbC5I B aanpaxeunyro CXBaTKY C <Of(eJle30M».

IJ;HKJUllleCKaSJ exes-a TpeHJ1Hra, B npoTI1BOSeC HaHBHOH noru.rrxe }l,l1neTaHTOB TpeHl1pOBaTbC5I 3KCTpeMaJIbHO HHTeHCI1BHO B re-remte acero rOJJ:a, naer YBepeHHbIW POCT MblillellHOW MaCChI. J1106I-1Tenb, KOTOpblH TpeID:IpyeTc5I LJ.HKnaMH, Hem6e)KHo Jll1AMpyeT, nOCKonhKY coomonaer TOT He- 06XOAI!fMblH fianaac qm3wlecKHx HarpY30K H BOCCTaHOBneHJ.1fI, 6e3 KOTOPOro uauur J\IbIWLJ.bl nonpocry He «YMeI-OT) paCTH.

Mu npennaraev BaM rtoc-ryna-rcmsjryto 3-!VleCWHiYfO nporpauay TpeHW"pOBOK 11 nI1T3HI151, KOTOpa51 COCTaBneHa nYllmJ.1MJ1 ilH1pOBblMI1 3KcnepTaM:I1. OHa rapaa-rapoBaHHO npeoripaaar dnn-ypy mocoro mo611- -rena, 6YAb TO My>KlIHHa l111"H >KeHUJ,HHa.

Ilaxce eCJIM Bbl COBceM 3eneHblH HOBH'[OK B Tpei'lHi'lre, 3TO i'lHl[yTL BaM He neueuraer; Bee ynpa>KHeHH5I neransso npOHJIrnocrpapoaaau. ABH>KeHJ151 AeMOHCTpHPYIQT 3Be3Ab[ coepeuennoro 60A_H6HJ1A_I1Hra CT3H MaxIbaji, )l.>KHM POMaHb51 J.1 Tf,JMMJ.1 Manoposa, npnuea, naace B <OKH.BOtl-1» pe»ocre. Ha caare www.rnf-konkurs.ru Bbl CMO)J(eTe YBHAeTb TpeHHpOBOtlHOe Bl1AeO, nOAPo6HO paccxaaunsaicutee 0 Ka.>K)J,OM t13 -rpex MeC5IlIHbIX MIHIH-LJ.I1KnOB nporpasee.r.

l1TaK, neno TO.nbKO sa BaMH. To-mee, sa aaiuea aonea, ynopcrnov H tteneycrpetanennocn.io!

» COXpaHfIfi nOKTIII CTpOrO HenOABIII>KHblMill, 11130nlllpOBaHHbiM YClllnllleM 6111,-"enCOB nOAHIIIMIIITe wTaHry

K nne ..... aM. B sepxaea T04Ke cnenaa're KOPOTKYtO naY3Y, ..... To6bl npOAnlllTb naxoaoe Hanpfl>KeHllle 61114enCa, III MeAneHHO eepuare urraary B IIICXOAHOe

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44 MUSCLE & FITNESS N~7-a, 2009

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50 MUSCLE & FITNESS N27-B.2009

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» B Te'teHlIIe MeCR~a lTO 33SepWeHlIJ1 3 srana «ouxypca (orc-rer HaLlHHae1'C5I co AH5I nocryrtneans B ne-rari, HOMepa )f(ypHaJ1a, cnenyiouiero 33 HOMepOM, rne 6blJ1a onyonnxosana nporpaxoaa 3 MeCill\a) pei1aJ(I.\H~ npHHI1MaeT 3aKJItOLIHTeJIbHble )J;HeBHJ1KH,

acce 11 cpoTorpacpl1H Y'laCTHI1KOB. Ilpasovepaocn, npHeMa MaTepJ!IaJ10B, I1CXOA5I 113 orpaIDP-ll1- TeJ1bHOrO CPOK3, onpenensercs no na're, YK33aHHOH na no-rroaosr WTeMTIene OTrrpaSJ1eHH51. Pe,o,aKl{Wei1 npHHHMaIDTC5I MaTepl1aJlbI, asrcnaiuu.re B ee anpec B rexerrae acero orosopenuoro cpoxa, BKJlH)l.I351 neiu, nocTynJ1eHJ151

B npOAa)KY o-repenaoro HOM epa »cypaana.

»O~eHKa pe3ynbTaToB, nOJ1yyeHHbIX 1.Il1TaTeJH1MJ1

B rrpouecce 3-MeC5P·IHOH TpeHl1poBOLIHOH nporpaseasi, npOH3Bo,o,HTC5I no cornauremuo C Cyp;b5lMH cpeaepauma 60AH611J1i1HHra

H cpl1THeCa POCCHH. Ka)KAbIHI13 CYAeH npl1Hl1MaeT peureuae Jll1'IHO J1 3HaKOMHT C HHM peAaKlJ,l110.

B cny-iae paCXO)f(,o,eHJ15J OlJ,eHOK npeAYCMOTpeHa TpeTeHCKa~ np0l.\eAypa C nparnaurenaen KOJ1JIenrn 3KcnepTOB.

»B CneAYlOuteM HOMepe lKypHana 6YAeT ony6J1I1KOBaHa TpeHHpOBOLIHa51 rrporpavva

2 MeC51u.a, nanee, -repea HOMep,

TpeHl1pOB04Ha~ nporpasrva »YcnoBIIIR nony'teHIIIR

3 MeC~l.\a. Ilocne npoxoacnenaa AeHelKHoro BbIlIIrpblwa H

Ka)KAOrO nocneayroiuero Mec~'rnoro seutem-rx npH30B 6YAYT C006ll1eHbl

srana xoaxypca Yl.IaCTHI1K )l,OJI)I(eH A0J10JllIM'TenbHO.

OTCblJ1aTh B anpec peAaKIJ,HI1 TpeHHpOBOYHbLti AHeBHI1K

cOOTseTCTSYfOllI,erO arana, ecce o xone TpeHI1Hra B cBo60gHOH cpopMe, a raioxe 4 rpororpadnu, (onncaune CPOTO CM. ssnue).

»MaTeplIIanbI OT

y .. acTHIIIKOB KOHKypca npHHl1MafOTC51 TOJTbKO no no-rre, Anpec pegaKI.\IDI:

125171, Mocksa, a/~ NQ5

MUSCLE & FITNESS 55

CTAPT: BCT8HbTe npsrao nepen BepXHVlM 6nOKOM. B03bMVlTBCb aa PYKOflTb npflMblM XB8TOM H8 WlllplllHB nne-r (naAOHVI «CMOTPflT» BHlI13) 1/1 onYCTVlTe ee BHVl3 H8 ypOSBHb )IUlIBOT8. Kopnyc l.fyTb H8KIlOHVlTe anepen, HO He CYTynbTecb VI He HaSVlCaVlTe HBA PYKOflTbto. Fcnoev Aep>IU1TB npsuvio. 3TO VlCXOAH8f1 n03V1LJ.VlSI. BblnOllHEHIIIE: I113onVlpoB8HHblM YCVlnVleM TpVlLlenC8 pecnpnwurre pyKVI «B 3aMOK». He H8s8IlLIlBati1Tecb He PYKOSHb aeeaM rena, B HVI>KH8L71 TO'-lKe >KIIIM8 cAe.naVITB KOPOTKYIO nay3y. '''iT06bl nponnare naxoaoe cOKpaw,BHVlB Tpllll....\enC8. BepHVlTe PYKOflTb B II1CXOAHYto n03V1lJ,VlIO.

60 MUSCLE & FITNESS N!!7-S.2009

CTAPT: nOCTaBbTe ABe CKaMblil napannemsuo VI CflAbTe nonepe« OAHOIii Vl3 HIIIX. n0I10>K~1Te H8 KOn8HIIJ 6nVlHbi OT WT8Hnil III ynpvlTecb npflMblMIIl PYK8MLII B Kpalil CK8Mblll. OAHY Hory pacnpawnrre 111 nOnO>KIIIT8 H8 npOTlIIBOnOnO>KHYIO CK8MblO. nOBTOplllTe Ael7lCTBIII8 APyroll1 HoroM. nOAaf1Te T83 aneperi LII npVlMII1Te nOIlO>K8HHe ynopa aa npflMblX

pYK8X. 3TO IIICXOAHoe nOnO>K8H1I18. BblnOnHEHIIIE: nOA"epKHYTD M8AJl8HHO COrHl-1Te J10KTIII VI onvcrare Taa K nany. He crapaarece onvcrvmsca nOfny6>K8. B aTOM HeT npflMOVl H806xOAVIMOCTIII. Or aroro ynpa>KH8HlII8 He CTaH8T acpcpeKTLIIBHee. COfHIIlTe nOKTLII

H8 npflMOVl yrOJ1, He 60nee. MOW,HbIM III 3HeprW"'IHbIM YCIIlI1V18M Bbl>KMIIIT8 ce6f1 H8 npfiMble pyKIII.

MUSCLE & F!TNESS 61

Y3KIIIIII >KIIIM JlE>KA B TPEHA)I(EPE CMMTA

~Enb: Tpllu",enc

CnVlWKDM Y3KVU;:' XBaT neperpvsceer snnncre«. Ynpa>KHeHllle ,qenaeTCfJ 60nee TPYP.HbIM, HD He npntieenner 3cpcpeKTVlBHO-

GTM. Bepnrec« 38 rpll7cp XBBTOM HB umpnne nne '"I, He yJKe. BtJo6aBOK nOKTlIJ Hy>KHO ,qep>KaTb KaK MD>KHD 6n .. >Ke K «opnycv. Ecm« nepvuucr« npeenne, ,aaHHblW eapnenr BMIl )KUMa ne>K8 T8K 111 OCT8HeTCfI el1.4e O,qHMM ynpa>KHeH .. eM ann rpy,qHblX MbIW4. Keeenoo« 6bl, ,lfnfl tiesoeoro ,lfBVI>KBHIIlR 60flbwe nOIlXD,QIlrT WTBHra. D-QHBKO .a.nR yetcoro >KIAM8 rpennscep CMlIITB ny-nue.

Bbl He TpaTIIJTe nnumne ClAflbl

Ha Yllep>KBHlAe urrenrn B paBHOBeCIIIIIl. ,Qa .. p .. CKa Ky,qa MeHbwe.

CTAPT: nOCTaBbTe nOA rp"'q, rpeuascepa CMII1TB CKBMblO 111 npL1MIIITe Ha Heiil nOnO>KeHlI1e nema IU140M aaepx. B03bMIIITeCb 38 rplllcp npHMblM XBBTOM Ha WlI1pll1He nne-i, CHVlMIIITe rpll1cp c ynopoB 111 MeAJ1eHHO onYCTIIITe

Ha cpeAHlO1O 06naCTb rpYA"' . .Qep>K"'Te rp"'q, HaA rpYAblO, He AonYCKaH KaC8HLIIR.

BblnOnHEHIIIE: MD~HbIM '" 3Hepr"'YHb1M YCLllnll1eM BbDKMII1Te rpll1¢ Ha npRMble pyKIIT. nOKTII1 npa 3TOM Aep>KII1Te K8K MO>KHO 6nll1>Ke K Kopnycy. B BepXHe" TOYKe aMnn"'TYAbl

62 MUSCLE & FITNESS N!!7-B, 2009

~Enb: TplIII",enc

(aK4eHT H8 AIlVlHHbl1ll nYl.fOK]

KaK W3BeeTHD, p,flIl1HHbIM nYLtOK RBflReTCR aHaTOMVlLfeCKIt1 CBMblM 60nbWVlM y rpnuettce. TaK "fTO, l.fentI OH MBCCII1BHee, TeM tioneuse 6Y.QeT saw Tp£14enc. '-Iro6bl CMeCTMTb HarpY3KY Ha ,lInMHHb/M nv-to«, sec Hy>KHO ,lfep>KBTh H8,a ronoeon. 3TO o6l.Llee npeenno rpennnre ,lJ,nWHHOro nyLfKBJ «oropoe petioreer .aB>Ke B nOnO)f(eHIIIII1 nesa». ctJpaHLfY3CKII1V1

>KII1M rosce OTflJl1LfHOe ynpa>KHeHllle. V1 ace »ce, pa3rll16aHIAR pyK Vl3-sa ronoeet nyLfwe.

3,aeCb TplIH..{enCbl HBLfIAHBIOT ,lJ,BIIIJKeHlI1e

£13 T.H. pacTRHYToliI n03I11LfIllM. 3TO noeuuueer BHa60flMLfecKMM oreer Ha ynpa>KHeHlI1e.

l

CTAPT: C"AbTe Ha CKaMblO

C KOPOTKOI7I npRMoVi CnIl1HKoVi. Coruerre nOKTIII VI 38BeAIIITe pyKIII 38 ronoay, nOnpOClIlTe napruepa nOA8Tb BaM TsuKenytO ra-rrene. OnYCTIIlB ra-rrens KHVl3Y, npo'-lyBcTByl7lTe CVlnbHOe pacraxceuae rpauencos. rOflOBY Aep>KIIITe npnwio.

BblnOJ1HEHIIIE: MOLl.!HbIM

III 3Heprlll'''IHblM YClllfll.1eM Bbl>KMIIITe raarene Ha npftMble PYKV1.

B aepxaea TOYKe aMnfll.1TYAbl CAenaLilTe KOpOTKyKl naY3Y Ha CYeT «paa-naa». nOAyepKHYTO MeAn8HHO BepHI.1Te rerrrens B IIICXOAHoe nonoxceuue. AenaLitTe ynpa>KH8Hllle B MepHOM cnoKoLilHOM TeMne. 11136eraLitTe PblBKOBblX ABIII>KeHIIIVI. OHII yrp0>KaIOT TpaSMO';',

MUSCLE & FITNESS 63

PA3rlll5AHillE B HAKnOHE

LlEl1b:TplII~enc

3ro ynpa>KHeHllre TOLfHO ny'-loM nesepe nposcnreer penbecjJ nYI.fKOB Tpll1L(enCa. 3anOMHII1Te. BBC 3~eCb He crone Ba>KeH. 50flbWDVI eec raHTenw ronuxo neperoyeur eeusn cycrBBbl V7 CBR3KJif, Bbl6epll1Te ry onrwsenuHylO reuren», KOTopaR n03BOflVlT BaM CAenaTb ace 3B,llBHHble noeroput Mj:leanbHO TOLfHO.

CTAPT: np"M"Te nOnO>KeH"e fny6oKoro H8KJ10H8 anepen

c onopoa OAHO';; PYKO';;.

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III nOA'-lepKHYTO MeAneHHo BepHIIITe

I

nlITAHlIE

TIpoTeUH:

co6JIIO,a;au npananal

)l(H3Hb nOnHA nPABHn.

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fOA HanpOJ1eT 11 uauero He 3HaJli1 06 aH3- I1p116aBKY MblweLlHOM MacchI!

60JIH'-IeCKO(1 MOUJ,H npOTeHH3. Me>KAY He XOl'HTe npOKOJlOTbCH? 'Ibrna Y'-lJ.1Te

-rev, co maCHO CT3TI1CTHKe, npaBHJ1bHOe npauana!

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KOKTelilnJl!

nPABlllnO N25

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nPABlllno N!!8 KaaelllH nepeA CHOM

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npHXO}J,I1TC5I «BbIJUIMblBaTb» nne'reaste cycraeu, HY a B03Bpaw.eHJ1e rpacpa nn C1'Oi1KI1 npeepauiaercs B pHCKOBaHHblH U.I1PKOBOH q)OI(YC, yrposcaiouuci TpaBMoti ell.l,e 11 TeM, KOMY He nOSe3J10 OKa3aTbC5I P5l)],OM.

B CHJlOBOtI paue )!(HM CVI)],51 CTaHOBI11'C5I 6e30naCHblM. YCTaHOBI1Te nonepeuaue

80 MUSCLE & FITNESS N!!7-S,2009

urrsrpn-ynopu ua HY)!(HOH BblCOTe, 11 Bbl nonYLI11Te WI1pOlJaHWyl{) cB060rw nO)1;rOHKI1 ynpa>KHel-fH5I nOA ce651, npHLletl·!, 6e3 BC5IKOro pacxa. Ilaae eCJlI1 aac BHe3aITHO nOKI1HYT ciuu,r, nououn, CTpaXOBI.qJ-1Ka He norpcoyeTC5I. BaM .uocTaTO~!HO C6POCHTb urranry na urn.rpn aa rOJlOBY I1JTl1 rtepen rpYAbKJ.

CHJlOBYKJ pavy CTOVIT npHMeH11Tb rrprt BblnOJlHeHHH npMce)],aHHM J..1 >KHMa JIe)Ka. B 3TOM cay-rae nonepe-rm.re urn.rpn arpaior pOJlb HltDKHI1X cTpaxoBoLIHbIX orpaaa-rarenea. CIDfMaTb WTalITY B 060l1X cJly\Ja5! BaM npanerca C KPI{)KOB. Ilocnc «o-ncaaa» BaM cnenyer OCTaBHTb urraary tra urrurpstx

Bee npor-pauvur 'rpeawnra AeJ1bT, 11 «BbICKOJlb3HYTb» H3-no)J, urraar-a. Co-

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nOAbeMbl B CTOPOHbl B HaKnOHe

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Harpyaure urraary rpeaascepa Cl\U1Ta 60JlbWe 06hlLIHoro, 1.IT06b1 c.EI;eJIaTb scero JJI1Wb 5-6 nOBTopOB. BbDKMl11'e urraury B BepXHIOIO TO'-IKy 060l1MI1 pYKaMH, a nOTOM CHHMHTe C rpitrpa 0AHY PYKY H orrycxaare urraury APyrOH PYKOH. TIoMHHTe, YTO 3CpcpeKT nerarnaa 3aBI1CHT 01' ero )],JTHTeJJbHOCTI·!. <Pa3a onYCKaHI1~ eeca AJJI1TCfI He MeHee 5 cexyun,

KC1'aTi1 nOA06HbU'.'1 MeTOI1, OI1,l1HaKOBO 3qJCpeKTHBeH npu BblnOJJHeHI111 B CMHTe 1~.ii ..... tII >KHMOB CI1AfI, Y3KI1X )KHMOB nesca AJl~ TPHuencou, rar K nosey B HaKJ10He 11 nom,eMax Ha 6HIJ,enC «KPIOKOM».

HeraTI1Bbl B OAI1HOLIKY l\1Q)KHO BbITIOJIH5ITb aH,U10rHlIHbIM 06pa30M B rpeaa.eepe .11:J151 )!(_11~1a HoraM~1.

MUSCLE & FITNESS 81

YAapHa51 TeXHHKa 60)J,H6HJ1)l.HHra, rpeeyto~a51 peKOpAHOrO MblWe~IHoro YCHflI151. B Ka)K,l:{OM yrtpaxcaenan ec-n, «HeY)l.06Hbn':'!» CTapTOBblH y~JaCTOK, xorna paoosas MbIWLJ;bl HaXOjJJ'ITC5I B paCT5IHYTOi'1 n03HUHli. fIOH5ITHO, '-ITO paCT5I)I(eHHe nenaer en-nuuy cnaooa. Taxcrt aHaTOMH~lecKHI1 «netpex-r» B nOJIHYto CHJJY CKa3bIBaeTC5I B KOHu;e cera, «orne Bbl LT)'BCTsyeTe, ~ITO sec aaxr 60JIbWe Hy HHKaK He nOAH5JTb. Me>KAY TeM, pa6o'-1351 Mblw:u,a coxparuoia erne )J,OCTaTOlIHO CHJ1. ECJIH PH,D;OM OKa)l(eTC5I napreep, OH CMO>KeT JIerKHM yC~I.nHeM nouo-n, BaM npeononeri, «MepTBbli:'l» y-iacrox annnarym-r. Hy a namcue Bbl nOAH~[MeTe nee caMOCT05lrensso. ilOH5l.THO, LITO no)],o6Hblt'I ¢OpCl1- pOBaH.Hbll~1 nOBTOp, CJJ:enaHHbJ.i:i: aa rpaHbto «OTK33a», SlBJ15JeTC5I r-,'IOUJ,HeHWI1M CTI1Jo,·ryJIOM pOCTa.

<l>opcHpoBaHHble noaropsi 3anpOCTO BblXO)],51T B omrao-rxy, eCJU1 Bbl npHMeH5IeTe HX C ranrensoor, ea 6.nOKax H B 'rpeaaacepax. B STOM cny-iae yrrpaxorcxac JJ:OJ])I(HO 6blTb OJJ:HOCTOPOHHI1M. BOT KOHKpeTHble npiorepu: «oanearpnpoaamu.re rtom-esn-r ~I nom .. eMbJ ua cxaen.e CKOITa OAHOH pyKoli, )f(HM KHH3Y OAHOI~I PYKOH, nO,QbeMbl ran-rena nepen co6o~1 O,QHOM pyxojr (}J;JI5J nepemurx ny-ucos ucnsr), noovepenasre TSln1 np5l.MOH PYKOH CT051 (A.n51 WHpO~JaHWHX), a TaK>Ke Crt16aHH5I 11 pa3r116aHt151 OAHOl1 uoroii B -rpenaacepax nexca H CI1A5J.

82 MUSCLE & FITNESS N27-B.2009

KOpgHO 60JlbWOe LIHCJIO nOBTOpeHHit Bi.r )J,OXOJl,HTe AO «OTKa3a», nOTOM CHH)KaeTe pa60t1H(1 Bee, )J,eJla5J ero nOCHJlbHhIM, H 6e3 OT)J,bIxa )J,06l1BaeTe eute eTOJlbKO nOBTOpOB, CKOJlbKO CMO)KeTe.

KJHOLleBO~1 qJaKTOp JlPOn-CeTa - Bpei\UL COrJlaCHO HaYllHbll'l'l )J,aHHbIM, ea nepeeteay aeca Bb! MO)KeTe nOTpaTI1Tb 5-10 ceKYH)J"

MOlU,HHKOS, 66IC'I'PO cepocirn. no nape 6.1HHOS C o6Q1.IX KOHI..I,OB rpadia WTaHrH - He rtpofineva. Xyace, sorna Tb! -rpeanpyeWbC5J B OJl,HHOlIKY. TYT HaSepH5JKa naaa-r speMeHH 6YJJ.eT uapyurea. KaK 6blTb? npHMeHHTb rairrenv' Sapanee npI1I"OTOSb-re P5l.)J,OM C eo601':" .nerKYIO napy. CAMas nepSblH cer, 6e3 caHTHMeHTOB oopyma-

B 6oPb6e sa 3KCTpetl.,taJIbHYlO Macey. Cyn, npxesta npocra. Pasfiepe» ee ua npnsrepe BepXHe~1 T5IfW ua 6JIOKe. Cua-iana Bbl T5lHe're PYK05lTb K ce6e aa nero AJIHHY avrtmrryAbJ, a KorAn ,n,oi1AeTe .0.0 «OTKa3a», - TOJlhKO aa nOJIOBI1HY, rpers HJlH ce-raeprt.. TaKHe «yceuea-u,te» AOnOJ1HHTeJ1bHble noe'ropst ,o,emnOTC5I AD rex nop, noxa B03MO)KHO ABH>KeHMe XOT5I 6b! Ha napy CaHTI1MeTpOB.

l.IacTw·lHble nOBTOpeHH5I TO>Ke 03HalJaI{)T TpeHHHr aa rpauuo «OTKa3a», a not-eMy )J,eJlCllOT mo6oe ynpaacueeue aapanee aenpencxaayeeoa pexopnaon nom.rncoa, xorua ~'CXOA nena peurae-r Barna B01151. 11 OTl[,UIHHa51 peWI'IMOCTb.

T5IfOBble -racrn-rasre nOSTOpb! aa 6no«ax 06blllHO npHMeH5IIOT B -rpenmrre CITHtn-t. OnHaKO OHH He ueuee pe3YJIbTUTHBHbi B paaaeneauax ua 6JIOKaX neaca Cr~n51 rpynHhIX HbIWll.), nozrseuax Ha 6JIOKaX B CTO- 1~~IIiNl •• ~ POHbl, nepen C0601~1 11 B HaKnOHe (AJI5I AeJIhT), )f(J-IMaX KHI13Y ~I pa3r1'16aHJ.151X pyK na 6J10Ke H3-3a rcnom,r.

Me ron aonycsaer rtpioaeaeane urraar-a B nom-e-tax ua 6Hu;enc, a raicse rrpnccnaHH5IX B canoeosi pane c 60KoBbllvm OrpaHJ.1- ~H1TeJl5INH1. M&F

MUSCLE & FITNESS 85

,AJKMHa KapaHO npMWna B 60M 6e3 npaBMn cny,..aMHO. To-mec, OHa crry-rafmo nenana B 6oiIU;OBCKI1:ll KJIy6 MyaiI-TaiI. AmI Tex, KTO He 3HaeT, TaiIcK11iI 60KC - 3TO npesnec 11CKYCCTBO pyxonannroro 605[, pO,!J,I1BIlIeeC5I B IOro- BOCTOqHOiI A3MM na Tepp11TOpMM KOpOJIeBCTBa C11aMa B 13 sexe. CerO,IJ,H5I 3TO, rroacanya, caMbnI )KeCTOKI1:ll BM,IJ, cnopra, me nee rroe,IJ,MHKM npOBO,IJ,5ITC5I B rrOJIHOM KOHTaKTe. He nyrarrre MyaM-TaiI C ero «M5IrKOiI» pa3HOB11,IJ,HOCTblO: eaporanooxcoa 11JII1 TaiIKMK6oKCMHroM. TaM sanpeureasr re ynapsr, xoropsre CQI1TaIOTC5I rJIaBHOiI «I13IOMMHKOM» I1CTI1HHOro MyaiI-TaiI - JIOKT5IMI1 B rOJIOBY 11 )KeCTOK11e ynapsr KOJIeH5IM11.

TyT Hy>KHO n05lCH.l11'b, ~ITO npe,QCTaSH- J10KTei1 1'1 KOJleHeH. «JIOKOTb n06e;>KAaeT

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nsrraiorca nopanrn, npOTHBHHKa na IJ,JU1H- lJ,bl. TaKa51 TeXHHKa B csoe Bpel'MI CTaJIa

HO~I ~! cpe}J,He~1 JJ,I1CTaHUJ1H. Hy a YHHKaJIb- 60JlbWOH HeO)l(I1,~aHHOCTb[{) naace )J)Ul I1C-

Hoe npensryurecreo Mya~I-Tai1 KaK paa H «ytueuen.tx 51nOHCK.HX KapaTHCTOB.

COCTOHT B YMeHHH raacxoro 60Kcepa 3¢- CpaSH11TeJ1bHble nOeJ1:I1HKH nQKa3hIBa-

cpeKTJ.1BHO secru 6IDDKHHH 60H aa c-ier lOT tieccnopaoe npeaayuiecreo Myai1-TaM

90 MUSCLE & FITNESS N!!7-B. 2009

nepen }J,pyrHM~1 BHJJ,aMM ell,l1Ho6opCTS. He cnyvaaao qaK Hoppac, KOTOPbIH, KaK 113- secrno, 7 paa nofiexcnan B MI1POBbIX ~leMnJ.10HaTaX no CPYJl-KOHTaKTY, naanan raaCKJ.1H 60KC «cnoproet 21 eexa». KCTaTM, caMhlH nepasia CpaSHH.TeJIbHbIH 60H 6blJl npoaenen eiue B 1878 rOAY. B Tai1J1aHA

npuexana rtapo-nca I1CKaTenei1 npnxmo-reI-U:U1 H no COBMeCTl-ITenbCTBY 6neC'T5IlU,HX MaCTepOB rppanuyscsoro C3B3Ta. JIereHJ],3 maCHT, LITO aHnnrHCKJ1H 60KC poaotanca B TeCHOTe «cpaoenuu,rx Ky6pI1KOB, a noTOMY TaK H He orisaaenca YI~apaMl1 nor-aMH. Y (ppaHu,Y3CKoro 60Kca I1H351 CYAb6a. OH POJl.I1JlC5I SMeCTe C npOMbIlliJleHHblM npcnerapuarou <ppaHlI,'"H. Pa60'-lJ1e asr- 51CH5IJIH OTHOWeHH5I H3 OKpal1HHblX YJlHuax Mapcens. Tall-I xsarano npccropa, a nOTOMY 60KcepCKa51 npaKTI1Ka noproesix Ka5aKOB nOnOJ1HHJJaCb ynapav» HorOM, B}l,06aBOK 06YTOi1 B T5I)I(eJ1bH1 nponerapCKI1H 601'I1HOK.

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Bnpo-rea; BepHeMC5I K aauref repOI1He.

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MUSCLE & FITNESS 91

Ha APyrOI1 )J,eHb crtappaaru ;Q)f(HHbl C naprnepavu pa30M nOTep51JIH 6blJ1YtO YCJlOBHOCTb. OHa 6eCKmmpOM.HCCHO uaHOCHJla y611tlcTBeHHble ynapsr H CKOPO BOWJ1a B ~IHCJ10 JlY4WHX )f(eHLUHH-60HlI,OB HaU,I10HaJlbHoro MaCWTa6a.

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Y3KOH CneU;HaJIJ13au,HH. OH patioraer c ca- Ka)l()l,m..ry pa3BHTb B ce6e Ty cavyro, YHl1-

Mb[M pa3Hbll\'1 «o6oPYAosaHI1eM» - 01' eepcansuyro Mblwe~lHy}{) CI1JlY, KOTOpa51

CKOJlb3Kl1X rpaHI1THbiX ccpep 11.0 HCnOJlHH- mYMJJ5leT spareneji Cl-lJJOBbiX t.reJ\1J11.fOHa-

CKllX aenanaiorepos. Hy a KaK 6blTb BaM, 1'08. DIaBHbll1 cesper ynpa)}<HeHHH rtpoc-r;

npOCTOMY Jlf06BTemo, KOTOPblM rpenupy- OHB 3aCTaBJI5IIDT paeoran, cpaay see

eTC5I B cpHTHeC-KJly6e C raHTeJl5IMH W lvlbllU~bl TeJTa. B urore Mbllilel-rHOe YCMJTHe

nPMME"IAHMR: OTgaJIeHHbI1I.I ananoroa nauaoro ynpa)KHeHI151 51BJl5teTCR nOJ].beM 1'1 ynep.eaaae CI1JlaYOM OTRrOlll,eHHR, KOl'OPOMY npnnaxa cdiepaceceaa cpopMa. Ilom.ea eeca, KaK TaKOBOn, He npencrannaer 60JlhWO~1 TpYAHOCTH. Ilpyroe neno, YTO wap ru.rraeTCR asrpearsca 113 PYK. KaK pas 31'0 H nenaer ABI1>KeH.l1e aACKH CJlO>KHbIM. BblnOnHEHME: TIOJlO>KJ1Te H3 non 6mIH seCOM 10 xr; Floeepx 6m1Ha OJ].I1H aa npyrof nOJlO>KHTe 60Jlburne 2S-K11JlOrpar..·IMosble 6Jl1.1Hbl. ,il.JlR aa-rana Bbl MO>KeTe pasMRTbCR C 1-2 6JlHHaMI1, onaako B pafiooer-r rtonxone npHMeH5!Tb r-.,·leHbwe 3 6Jl11HOB nonpoCTY He HMeeT csisrcna. Hrax, nourape paccraasre nor», CKJlOHHTeCb Hag 6mmaMl1 H aaeemrre nanuiu nOA Kpa~1 cauoro HH>K.Hero. OCTaBaRCb B nOJlO>KeHt111 H3KJ10H3, T5IHHTe 6J1.l1Hbi K >KY1BOl'Y. Ha-ran T5Iry, Bbl novyecrayere, l.[TO 6nJ1Hb[ onacao «nJ15!wyT» y eac B pyKax. Yet.,.! suure ~I rsosenee «ropxa» 6J111HOB, TeM CJ10>KHee ynpascuemre.

06'bEM: CAeJlaJ;'[Te 4-5 ceTOB no 6 nOBTOpoS c MaKC~IMaJlbHO B03MQ>KHbTM BeCOM.

102 MUSCLE & FITNESS N.5!7-S.2009

Tliln HArpY3KIII: Ha Bce MbIllll(bI 'rena

nPMME"IAHMA: PbrBKOBbHl nOJJ;be,v! seca HaJJ: ronOBOH - 3TO KJlaCCHKa CHJIOBblX e,rU1Ho6opCTB. TaKOr! BHA AB~f)KeH}IH rpeoyer cna.senuoro YCIUU151 acex MbIWIJ. TeJ1a, a nOTOMY 51BJHleTC5[ Ha.o.e)l(HbiM 3K3aJl,leHDr.·! na CHJIy. OCBOeHl1e ynpa>KHeHH5I MO)I(HO na-rars C [,I1P(1. Ilam.ure cnenyer nepesrrn K BapHaHTY co WTaHrO~1. PblBOK co WTaHrO}' - 3TQ Kpai1He CJJO>KHOe ABH.>KeHHe, rne . KOHe~IHhI.H peaynsrar 3aSI1CWr He TOJIbKO OT rpy60H CI111bl MbIWU., HO H 01' HX KOOPAHHall,HYI.

BblnOnHEHME: OnycTI1TeCb B nOJIynpHceA H BQ3bMi'lTeCb aa rpl1cp urranra np~MhlM XBaTOM untpe nnev. Cexper rrpaannt.aoro HCXOAHoro n0J1Q>KeHI151 COC1'Ol11' B TOM, llTo5bJ aauie reno 05pa30BaJIO co WTaHrOH l1CKJl]-QlH1TeJ1bHO >KeCTKYlO KOHCTPYKll,HIG, LIeM OHa npo-mee, reu 6oJlbWI1M mmyJIbC cYMeiOT nepeuars urranre saWI1 MblWll,bl. Ilanuue BaM HY)I(HO PblBKOM pacnpsncrn.ca 11 sanars urrasre 11Hepll,11iO ,rr,B~I)I(eHl151 Ksepxy. 3Ta rpaaa ynpaxcuenua Ha3blBaeTC5J rtonpstacir. Ilam-ure BaM npeACTOHT BbmOJTH}1Tb T.H. noucen. Ilona urraura He uc-reprrana HJ\my.lbC )lBI-I)I(eHH5J uuepx, HY)l(HO noncecrs nOA rpJo!cj:> ~I rrpHH5JTb ero ua npsuuae PYKYI. <PHHaJTbHa51 diaaa - pacnpavneuue nor H qJHKCaw,m eeca nan rOJIOBoi1.

06"bEM: Cnenarrre 4-5 ceToB.no 4-6 nOBTopOB.

104 MUSCLE & FITNESS N!:!.7-B,2:009

TOPOM Cl-IJIOBHKa 51BJI5IeTCSl 3BepCKa51 cuna Kl1CTetL Cyuiecrsyer HeMaJIO 3cpcpeKTHBHblM ynpaaoremoi, aaueneaaux aa pa3BI1- THe Mow.Horo XBaTa, OAHaKO norrsesr WTaHHI SlBJISleTCH Hal160Jlee CPYHKU;l-lOHanbHblM, T.e. np116.rrH)I(eHHb1M K )l(113HH, ABH)I(eHl1eM.

BblnOflHEHIIIE: OCBoeHHe ABH)f(eHI1Sl Ha\IHI-13HTe C nO,lJ,beMa OP;HOH WTaHra, HO B p,aJlbHei1weM nenacrre ynpa)l(HeIme C AByM5J WTaHraMH. YCTaHOBHTe urranr-y Ha HH3KHe CTOHKH (ua 10-15 CM HI1>1(e KHcnl onyuieuaoa BliH3 npmlOi1 PYKH). Pa60\[H~[ sec WTaHrJ.1 ,n;OJDKeH pasH5JTbC5I 90-150 xr: BCTaHbTe K urraare 60KOM, CKJlOHJ.1TeCb K HeH ~1 S03bMHTeCb 33 cepemtuy rpatpa. Pacnpavnrecs H CHI1- MHTe urraury co CToeK. Ka3aJ10Cb 6bl, aaAaya CBOAHTC5I K npocroery ynepxcaamo seca PYKOI\ OAHaKO aa caMOM AeJ1e OHa KYAa CJIO)l(Hee. Iliraury npt1XO,l1;l1TC5I ypasHOBeWHBaTb, a nOTOMY xartpnacexne KHCTt1 CTaHOBI1TCSl ew,e 11 AJ.1HaM114eCKI1M. l..lTo6bJ nOBb[Cl1Tb OTlJ,aYy ynpasorenaa, WCn0J1b3YHTe CaMb111 AJ1lfHHhiCI «omusruoiCKJ.1H» rpHcl).

06bEM: Cnenajrre 3-4 ce-ra Ka)[(}J,oH pyxoa, YAep)KH.Bi:l51 rpH{p, CKOJJbKO CMO)f(e-re (AO «orxasa»).

nPIIIME'tAHIIIR: Bbl naaepnsxa BHAeJlJ1, KaK CJilJTOBOM aTJ1eT nOAHJ1MaeT orpOMHbH1 Bee c 3eMJlH 11 B3BamJBaeT era sa BblCOKYfO ortopy 31'0 nmW'IHoe ncru,r'ranae CHJ10BbIX KOHKypCOB. 1 .. lTo6bI nponenars -raxoe ynpaxo-eiure, Hy>t<Ha 8)].06aBOK H 60JlbLUa51 CTaTJ1l1eCKa~ C~IJla )],eJIbT. Korna arner nO)J,HI1MaeT sec, era nensrsr paooraror B AI1HaMJ1l-leCKOM pe>KI1Me. Korna OH ynepxcaaac-r oT5ITow,eHJ1e na secy, era )J,eJ1bTbl xaaeueror. Ilpennaraeaoe ynpaxoreexe c raHTeJUIM.11 npuasaso pasBl1Tb CTaTJ1lleCKYIO CI1JlY nensr; BblnOnHEHIIIE: BCTaHbTe "P"MO. Her-a nOCTaSbTe ua WI1PI1HY nnect. faHTeJH1 nepaorre no 60KaM 6e.n,ep «a J1HHtHO». DPM 31'OM J1al~OHH HY)I(HO pasaepuyrs artepen. TIO)J,Hl1MHTe np51Mble pYKI1 B CTOPOHbI I1 3acpl1KCl1pyt'l'l'e CTOHKY. Aep)KI1Te rr03111.1,l1IO, CKQJ1bKO CMO)Ke're - AO rtonaoro MbLwe"lHoro «OTKa3a». Onycrare pyKH. ,I1,aJIee paaaepnwre KI1- CTH JIaAOH5IMJ1 aasau. CHOBa nOAHMMI1Te PYKI1. ,I1,Ba raxax nom.eva Cl.II1TaJQTC.H O)l,HI1M ceTOM.

06"bEM: Cnenaare 2-3 cera AO «OT-

106 MUSCLE & FITNESS N27-U.2009

Tliln HArpY3KIII: Tara

nPMME"IAHMfI: EcJU1 rara O,n:HOH PYKOi:'1 aa 6JIOKe B 60AH6t1J1AHHre aaucncua TOJIbKO aa MbIIlIlI,bI xopnyca, TO aHaJ10np"IHa51. rsra eT051. 5I.BJl5leTC5I ynpaacaenxea, 3aCTaSIDHQW,HM paooran, scio r.lYCKYJ1aTYPY aaurero rena. Ha CJ.1JlOBbIX COCT5I3aHIHIX aTJIeTaM npuXOAHTC5I BbmOJlHHTb paanue T5IrOBble ynpa)KHeHH5I. Pe-n, HepeAKO w,u:eT 0 15-TOHHbIX rpy- 3QBHKax H )J,a>Ke TpaHCKOHnlHeHTaJIbHbIX amranaanepax. Ilarutoe ynpaacaeuae nOMO)f(eT sm,·, nonroroearsca K nO]J.o6HbiM HCTIbITaHI151M. 11 nYCTb aac He 06M3HbisaeT HenOABI1>Kuocrs CTOllKJ.f. BaWl'1 aoru Bee paSHO 6y;O:YT xanpxra-rsca, pa3BHSa51 CTaTl1lleCKYfO CHlIy. BblnOnHEHME: TIp~eIIHTe K OKOHe~rHOCTH HH)KHerO 6J10Ka KaHaTHYlD PYK05l.Tb. 06XBanTTe 06a KOHu,a PYK05lTH D,1J;HOH pYKOi1. BCTaHbTe Jll1lJ,OM K 6J10KY aa paCCT051.111ll[ ncnyropa-nayx 1>.IeTpOB. YpaBHOBeCbTe CTOt'IKY (1 T5IHHTe PYK05lTb K ce6e. B OTJ111~!He 01' 60,o;H611J1f.(MHra, T5Ira ,o;eJ1aeTC5I CYMMapHbH.,.1 YCi'IJH1er-.·! ecex MbIWLl, rena. Bet He TOJ1bKO craeaere PYKY, HO H BKJ1I01.JaeTe B yrtpaacxeaae MblWU.bl xopnyca aa c-re-r noaopora nne-r. OAHOBpeMeHHO npOI1CXOAHT epauiemre 1'a30M, «nO,IJ.KJIlOttaJ:Ow,ee» K ABi'DKeHHfO HrOA111l,bl 11 I\Ibl:wel.fiibn1 MaCCHB 3a;:J,Hei1 nOBepXHOCTli fienep.

OS"bEM: Cnenaare 3 cera no 15 nosropoe Ka)Kf.(OH PYKOH.

HHe no npasy CI.[J.1TaeTC5I cpYHAaMeHTanb~ HblM B nOAfOTOBKe Cl1nOBI1Ka. (DOPMaJIhHO OHO noxoace aa CTaHOBYfO TSiry H3 nayapJH1cpTHHra, OAHaKO TaM arne-rea T5IHYT urraxr-y MeAJ1eHHO. Korua pe-n, 3aXOAHT 0 Cl1nOBb[X 'rypaupax, TO 3AeCb, KaK H B T5I~ )I(enot'l a-mer-axe, npHXO)1I1TCSI peaJIl130~ na-n, MaKCHManbHYfO CHJlY 6blCTpO. nOTO~ My CTaHOBYfO T5I.fY nonaeprnu MOAHI..l,HJ(a~ U.11_11 H BbIDOJIHSlIOT B pbJBKOBOM CTI1J1e. Bnpo-rev, yrrpascae-n-e MO)l(HO pace-sarpaea'n, KaK nepeyro CTa):{l1fO T5I)I(eJIOaTJIeTWleCKoro pstexa. OTClO}l,a 11 Ha3Bal-UIe. BblnOnHEHIIIE: ITpHM"Te nono)I(eHHe nonynpucena 11 rtepauu uenou 33MKHwre pYKI1, reno I1 rpHqJ nrratrra B )l:(eCT«yo «paMy». 3Aecb nericreyer Y)Ke 113SeCTHoe BaM npaauno psraxa. LleM npo-raee «pas-a», TeM 60.nbW11H I1MnyJlbc aaura MblWU.bl nepeaanyr urraare. 3a rpHcp MO)KHO 6paTbC5I np5lMbiM I1ml 06paTHbiM XBaTOM no IIHllHOMY Bbl6opy. Bnpo-rev, 06paTlibJM XBaT Ha!v(Horo yCJIO)l:(H~eT ynpazcneuae. MOUl,Hb!M YCHJIl1eM pacnpssorrecs. PblBOK sceM l'eJIOM AOJl_)l(eH nOAHSlTb aac ua HOCKl1. Ecmr BbJ OCTaJIl1Cb CT05lTb aa nOJ1HbLX crynH5IX, 3Ha'{11T, ynpaacrenae He 3aCI.J_HTbIBaeTC5I. ECJll1 Y sac XBaTaeT CH.n, I.IT06bl pacnpSlMHTbC5I H CT05lTb co WTClHroi1: B pYKax, CIJep,OBaTe.nbHO, eec WT<:\Hrl1 C.nI1WKO!1-'1 MaJ1. ITo 3aBepWeHHl1 pueka, urraury nOAKOHTPOJ1bHO B03spaw,a1-OT aa non. 05'bEM: Cnenairre 4-5 eeTOB no 5 noeropoa.

MUSCLE & FITNESS 107

Tliln HArpY3KIII: Ha see Mbl1ll~bl nPMME"IAHMfI: Ilanuoe T5I)KeJIoaTJleTJ1~leCKOe ynea)f(HeHHe KaK HeJIh351 ny-nue nonxomrr CI1JlOBi'lKY. OHO rpeoycr CKQPOCTHblX HaBbIKOB, r.e. 3aCTaBJ151eT np05lBHTh l\'laKCHl\"YM CHJlbl B KOPOTKI1H rrpOMe)l(YTOK apeaeau. Ynpa)KHeHJ.UI 'raxor-o porta JIy'-:lwe ucex npOlU1X pa3BHBRfOT PbIBKOBYIO (HCTHHHYJ-O) cuny, BblnOnHEHIIIE: Ilaaaoe ynpaxcaemte COCTOHT 113 AByX QTHQCHTeJI.bHQ caMOCTmlTeJ1bHb[X cpaa - nomsexta WTaHrl1 ua rpyns H TOJIl-IKa 01' rpYAJ-L Ka)KAYIO H3 3THX CTaIl,Ht1 f..W)I(HO 01'paca'n.rea-n, no OT)l,enbHDCTI1. 31'0 npusener K noesnneumo o6w,ero pe3YJIbTaTa B TQJIlIKe. Ha~n1HaeTC51 ynpaxcteture, KaK J.1 CTaI~OBasr rsra, 113 nonynpucena. Ila-ree BaM onars Hy:>KHO cne-

J1(lTb nOApbIB, KaK B puaxe. BOT TOJ1bKO urraary HY)KHO rrpHH5ITh He aa npasu.re pYKI1, a Ha rpyns. 31'0 ,I1,BW:>KeHI·!e conposo)KAae1'C~ noncertoet non urraar-y, K01'Opa51 no HHepU;l-1l1 ABH>KeTC51 naepx, npIfeMoM ee na rpyns, a n01'OM pacnpaaneaaea TeJ1a. TOJ1'IOK c rpYAI1 p,eJ1ae1'C51 C npl1MeHeHl1eM aHaJ10rJ1l!eCKOM rexHI1KI1. Bar 1130 ecex CI1J1 TOJlKaeTe urratn-y xsepxy 11 noncaacasaerecs non nee, npJ.1HJ..1Ma51 un-aur-y na npavste PYKJ.1. 3aTeM Bbl paCnp5lMJ151e1'eCb J..1 C!JHKCltlpyeTe urraar-y aa npsnnsrx pYKax HaA rOJIOBoM.

OEi"bEM: Ha'IHH1'e C 3-5 nOBTOpeHl1H B cere. He noesuuas aeca, co BpeMeHeM ,lJ,OI1/l,HTe no 10 nOB1'opeHHH B cere. TOJIbKO nOCJIe eroro noasuuajrre sec urrauru. Cnenalrre 4-5 ceTOB.

Tliln HArpY3KIII: Ha nee MblIIll1bl

nPIilMEILtAHIIIR: OpeACTaBbTe «penxoro rpepvepa, KOTOpblrl B 060>IX pyxax rauner orpoxorue 611)J,OHbl c r.mnDKOM. B CK3H)],HHaBIII1 T3Koe «ynpaacaeune» 11cnOKOH seka c-nrranoct, MepHJlOM 11CTI1HHOi1 MY)KCKOfi CHJIbl H 6e3 113r-.-leHeHl1J1 rtepesoueaano B CI1JIOBbIe TypHl1pbl. B 60)J;M6HJI]J).mre «nporXJIKa rpepnepa» npHMeH5leTC5I AJ'UI yC~lJleHYI51 xsara. Y 01110- OHKOI3 0110 cnY)](HT AJHI pa3I3I1TH5I o6w,ei1 CI1JILI MYCKYJ1aTypbl 11 TpeHHpOBKH KOOPAHHaU;lill. BblnonHEHME: B OTJllPme 01' 6o,Q116HJI}J.HHra, raHTeJlI1 06blliHO npioaarsiaaror K pYKaM KllCTeBblM~1 peMHHMl1. Bee raarenea - Hl1KaK He Metlee 50-80 xr; TIoMIDITe, qTO nO}J.beM raareneti c nona )1,OIDKeH ocyuiecranarsca no npaSI1J13M CTaHOBO~1 T~ITI1, T.e. 113 npuceaa 11 C np5l1vloi:'r CIT11HOH. J1Hal[e Bbl pHcKyeTe rpaesrupoaars n05lCHJ.1u,y. PaCnp5lMMBWHCb, ypaaaosecsre CTOi:'IKY 1'1 OCTOPO)!(HO cnenaare nepnsra war, Hapa6aTbIBa51 KOOp,n;HHaIJ,HFO. no uepe OCBoeHM5I ynpa.>KHeHJ151, YCKOp5lH1'e TeM.n XOAb6bl. Korua ynperecs B CTeHY, nepBblM genoM noaepnnre cryrnno, KOTOpa51 OCTaJlaCb C3a)l,M, M ronsxo n01'OM nepenmoro. «rYJl5lMTe» C raHTeJI5IMI1 )1,0 -rex nop, noxa He nOllYBCTByeTe, crro BOT-BOT PYXHeTe na nOJ1. 31'0 Ha3blBaeTC5I O,lJ;HHM ceTOM.

OS"'bEM: Cnenaare 2-3 CeTa)1,O «OTKa3a».

HMeeT xrano oouiero C KnaCCH4eCKMMI1 npHCe)1,aHH5JMH. B 60)1,H6I1np;HHre npucenaMl1 pa3BHBal{)T MblWlJ,bl nor; HY a npnccnaHHSI. 3ellepa -rpenupyro-r CWJIOBOH naaerx norrscva seca C 3eMJlJ1. Ynpa)!(HeHl1e aarpyxcae'r nor», HO euie B 60JlbWeH CTeneHH - Mhl.W.L.I.bl Kopnyca. BblnOnHEHIIIE: Ilonoxorre IJJTaHry «a C'I'OHKJ.1 ua SblCOTe rpy)1,HHbl. 06MO-raa-re rpHcjJ n0J10TeHI..J,eM 11Jll1 aaneasre na Hero pe311HOBblH 6aH)1,a)l(. Saeenare pyKI1 non rpHCp 11 npl1MH're ero na JIOKTW nepe,n; rpynsro. PaCnp5l.M.I1TeCb H CHl1MHTe urraury co CToeK. Orcryrurre Ha3aA. lllaposo pacCTaBbTe nor-a, a 3aTeM Me,UJleHHO onYCTHrecs B my6oKHi:f npacen. EY}],bTe rOTOBhl K TOMy, LITO 113 npl1ce)1,a BCTaTb BaM 6YAeT KpaHHe HenpOCTO. B03MO)l(HO, BaM norpe- 6yeTc5I nOMO~b CTpaXOBUJ,I1KOB. Ilene B TOM, -rro urraara B TaKHX npacenax asmecena naneso snepen. Harpysxa aa cnHHY M «sanpuuencu CTaHOBI1TC5I Kpl1'1'WlecKoi1:. C Henpl1BblllKI1 naace He6oJlbWOl~ aec MO)J(eT OKa3aTbC51 j~.n51 nac HenOCI1JTbHbIM. 06"'bEM: OCBOHB ynpaao-eirae C raaJIbIM secov, cnenaare 4 cera no 3-5 noBTOpOS. M&F

MUSCLE & FITN ESS 109

KaK (1 ece era uncom.m.re APY3b51, Cl1J1bB110 OXOTHO arpan B cpyT60n. B Hl1- repaa OH Clll1TaeTC51. HaIJ,l10HanbHblM BI1- iJ:0M cnopra, B 14 ner BMeCTe co iukonsHOt] KOMaHiJ:OM CHJTbBVlO Yl.IaCTBOBaJI B perHOHaJTbHOM LleMIIMOHaTe M nonaJ1C5I aa rnaaa rJIaBHDr.'IY 'rpenepy Hau.110HaJ1bHOH C60pHOM no TIDKe.nOH. a-mer-axe. TOT YP;(1- BI1JIC5I xpenxoa KOHCTHTYU.l1l1 napna 11 npHrnaCI1J1 era 3aH5ITbC51 urranroii. TaK Cl1JIbB110 BnepBbIe B )Ja13HI1 rtony-run om.rr Ct1J10BbIX TpeHl1pOBoK. OAHaKO see 31'0 6blJ10 nescepsea. Cepnuei« CI1J1bBI10 BJIanena MeliTa 0 3Be3Aax. TeM 60J1ee, -rro H1t1repH517 C6pOCVlBWa51 K0J10HI1aJTbHOe pa6CTBO xensure nonyeexa Ha3a,IJ" Y>Ke Hauana 3anYCKaTb B KOCMOC CBOW cnYTHMKI1. KCTaTW, caMbIll rrepBblH CTapTOBaJl C KOCMOAPOMa 13 Ilneceuxe.

I1TaK, Cl1JTbBl10 MHoro BpeMeHH nOCB5Iuian y-refie 11 HaAe5IJIC51 nocne OKOWlaHM5I WKOJIbl npoara CJ]O>KHbl}1 KOHKYpC aa 06y-reune aarpaxaueit. Bsioop C1'paHhl fium npenpeuren. TOJlbKO CCCP! Booriute-ro, Hl1repH.51 cava I1MeeT HeMaJlO nepBOKJIaCCHhIX BY30B. KaK-HI1l(aK, 3Ta C1'paHa aaHI1MaeT 8 Mec1'O B MI1pe no o6beMY 3KCnopra Hecj:rTH, H nener ua ssrcuiee ofipasoBaHJ{e rpaacna» eM BnOJ1He XBaTaeT. OnnaKO CHJ1bB:110 6bUT B nyure HeJ1CnpaBl1MblM pOMaH1'l1KOM 11 rpe311Jl 0 npOCJlaBJ1eHHOM MOCKOBCKOM aBl1au.110HHOM I1HCTl1TYTe.

TIOJIO)!(eHHbJe 3K3aMeHbi 18-neTHJtI~1

cTell, C 3aM~lpaHJ.1eM cepnua 3aH.IlJl MeCTO B caaonere cOBeTcKoM KOMnaHl1J.1 C ,D.l1KOBl1HHhIM }.Vl5I. ero yxa Ha3saHHeM «AspoCPJIOT». Bapeserra )J,BHraTeJlJ.1, B J.1JlJTK)MHaa'rope nOCJleAHMM pea MeJlbKHYJl·J.1 Bbl)!()J(eHHbIe ropsr, onoscanume unrepaaCKYFO CTOJll1U,y A6Y.D:)f(Y, J.1 CJ.1J1bB110, KaK OH AYMan, ncneren HaBCTpeqy 3aXBaTbIBa-

)K113Hb B n-rore ocuarryna nee ero 0)(<.11- ,aaHJ151, HO K 3Be3AaM ace )J(e rrpnaena. Ilpaena, H.X craryc onpenensercs He ep;l1- HHu,aMH. CBeTHMOCTI1, a Kl1JlOrpaMMaM.H. )!(eCTKOH MbIUJeLfHOH MaCCbl J.1 MbIWe"l.fHbIM pemecpoa, npopeaannsrv, LITO Ha3bIBae1'C51, .0.0 KOCTeM. O,rr;HaKO BbICWa51 cnpaaenJ1HBOCTb -renoneuecxoro CYLIJ;eCTSOBaHI151 B TOM H COCTOl1T, LiTO CB5ITble IOHoweCKl1e rtopstm,r, ocooeuuo nomcpenneaaue TPYAOM H ynopcraou, ucerua eosuarpaacnaIOTC5I. TIYCTb 11 He acerna 1'aK, KaK 06 3TOM

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114 MUSCLE & FITNESS N!!7-B.2009

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MUSCLE & FITNESS 115

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116 MUSCLE & FITNESS N!!7-S. 2:009

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118 MUSCLE & FITNESS N!!:7-B.2009

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124 MUSCLE & FITNESS N27-B, 2009

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126 MUSCLE & FITNESS 1\I!!7-8,2009

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MUSCLE & FITNESS 127

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128 MUSCLE & FITNESS N27-8.2009

130 MUSCLE & FITNESS N27-B.2009

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MUSCLE & FITNESS 131

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132 MUSCLE & FITNESS N!!:7-B.2009

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Torna nOAnIllWIIICb! rtoanaoca nplIIHIIIMaeTCH BO scex OTAeJ1eHIIIHX CBH3111 CHf!

}I(YPHan ClllnA III KPACOTAI MUSCLE8r.FITNESS B KaTanore POCnE .. ATb:

rOAOBOi HHAeKC - 71698 nonyroAoBoi HHAeKC - 73359