{"id":1652,"date":"2021-10-11T14:28:41","date_gmt":"2021-10-11T08:28:41","guid":{"rendered":"http:\/\/raskazhi.ru\/?p=1652"},"modified":"2024-05-28T14:13:26","modified_gmt":"2024-05-28T08:13:26","slug":"%d0%b1%d0%b0%d0%b7%d0%be%d0%b2%d1%8b%d0%b9-%d0%bf%d0%bb%d0%b0%d0%bd-%d1%82%d1%80%d0%b5%d0%bd%d0%b8%d1%80%d0%be%d0%b2%d0%be%d0%ba","status":"publish","type":"post","link":"http:\/\/raskazhi.ru\/?p=1652","title":{"rendered":"\u0411\u0430\u0437\u043e\u0432\u044b\u0439 \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a"},"content":{"rendered":"\n<p>\u042f \u0443\u0436\u0435 \u043f\u0438\u0441\u0430\u043b, \u0447\u0442\u043e \u043e\u0447\u0435\u043d\u044c \u0445\u043e\u0440\u043e\u0448\u043e \u043e\u0442\u043d\u043e\u0448\u0443\u0441\u044c \u043a \u0441\u0438\u043b\u043e\u0432\u044b\u043c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u043c \u0432 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u043e\u043c \u0437\u0430\u043b\u0435. 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\u043e\u0431\u0440\u0430\u0437\u043e\u043c \u043f\u0440\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0435 \u0438\u0434\u0451\u0442 \u0444\u043e\u043a\u0443\u0441 \u043d\u0430 \u0433\u0440\u0443\u043f\u043f\u0443 \u043c\u044b\u0448\u0446 \u0438 \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0430\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u043d\u0430 \u044d\u0442\u0443 \u0433\u0440\u0443\u043f\u043f\u0443 \u0431\u0443\u0434\u0435\u0442 \u0447\u0435\u0440\u0435\u0437 9-10 \u0434\u043d\u0435\u0439.<\/p>\n\n\n\n<p>\u0422\u0430\u043a \u043a\u0430\u043a \u043c\u043d\u0435 \u043d\u0435 \u043e\u0447\u0435\u043d\u044c \u0445\u043e\u0442\u0435\u043b\u043e\u0441\u044c \u0437\u0430\u043c\u043e\u0440\u0430\u0447\u0438\u0432\u0430\u0442\u044c\u0441\u044f \u0438 \u043c\u044b \u0436\u0438\u0432\u0451\u043c \u0432 \u043d\u0435\u0434\u0435\u043b\u044c\u043d\u043e\u043c \u0446\u0438\u043a\u043b\u0435, \u044f \u0432\u0441\u0435-\u0442\u0430\u043a\u0438 \u043f\u043e\u0448\u0451\u043b \u043f\u043e \u0441\u0430\u043c\u043e\u0439 \u0445\u043e\u0434\u043e\u0432\u043e\u0439 \u0441\u0438\u0441\u0442\u0435\u043c\u0435 \u044d\u0442\u043e \u0446\u0438\u043a\u043b \u0438\u0437 3 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a. \u0417\u0430 \u043e\u0434\u043d\u0443 \u043d\u0435\u0434\u0435\u043b\u044e \u044f \u0434\u0435\u043b\u0430\u043b \u0442\u0440\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0438 \u043f\u0440\u043e\u0445\u043e\u0434\u0438\u043b \u0432\u0441\u0435 \u043e\u0441\u043d\u043e\u0432\u043d\u044b\u0435 \u0433\u0440\u0443\u043f\u043f\u044b \u043c\u044b\u0448\u0446 \u043f\u043e \u043e\u0447\u0435\u0440\u0435\u0434\u0438, \u0443 \u043c\u0435\u043d\u044f \u044d\u0442\u043e \u0432\u0442\u043e\u0440\u043d\u0438\u043a-\u0447\u0435\u0442\u0432\u0435\u0440\u0433-\u0441\u0443\u0431\u0431\u043e\u0442\u0430. \u0418 \u0434\u043e\u0441\u0442\u0430\u0442\u0447\u043e\u043d\u043e \u043f\u0440\u043e\u0441\u0442\u043e\u0439 \u0446\u0438\u043a\u043b. \u0412\u0442\u043e\u0440\u043d\u0438\u043a &#8212; \u0433\u0440\u0443\u0434\u044c \u0438 \u0440\u0443\u043a\u0438. \u0427\u0435\u0442\u0432\u0435\u0440\u0433 &#8212; \u043f\u043b\u0435\u0447\u0438 \u0438 \u0441\u043f\u0438\u043d\u0430. \u0421\u0443\u0431\u0431\u043e\u0442\u0430 &#8212; \u043d\u043e\u0433\u0438.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>I add translation in English for this article.<\/strong><\/p>\n\n\n\n<p>Basic training plan<br>I have already written that I feel very good about strength training in the gym. I started studying in the gym for the first time at the age of sixteen, then I had a long break after an injury at the university, now I am 36 years old, and I continue to study with great pleasure. At the moment, one of my major achievements is being a candidate of master sport in bench press.<\/p>\n\n\n\n<p>I want to tell you about my methodology, how I started studying after a long break. I hope this will be useful to someone. The most important thing I want to say, the most important thing is that the scheme, the plan, the sport itself should be personally rolled in and brought to you. Therefore, I always make a reservation that it works for me personally. Therefore, with any advice, training and other things, I always try to impose on myself and on my own characteristics.<\/p>\n\n\n\n<p>So to the hall. I don&#8217;t really like coaches, initially, I was ashamed to go to the gym. I&#8217;m a fat, lazy bumpkin, I can&#8217;t lift big weights, I&#8217;m not doing everything quite right and cleanly. And some coach will point it all out to me and upset me even more. In short, it didn&#8217;t inspire me personally. I wanted to create my own small piece of reality, where there was only me, where there was no family, no work, no common responsibilities, and rules. This was and is my personal world, where I am the king, but I didn&#8217;t want to let anyone else go there.<\/p>\n\n\n\n<p>Then I bought a subscription and started walking, of course, quickly enough I came across the fact that I needed a training plan and a training schedule. Therefore, the prospect of a coach loomed again. It&#8217;s good that I had the experience of classes and knowledge of the basic basic principles. It is important that during strength training in the gym, after a good load, why do muscles hurt, because microtrauma occurs in these very muscles and they must necessarily recover after exertion. The recovery process takes 7-10 days, so the ideal bodybuilding split is a cycle of four workouts, just with a frequency of 9-10 days. Thus, during training, the focus is on a muscle group and the next workout for this group will be in 9-10 days.<\/p>\n\n\n\n<p>Since I didn&#8217;t really want to bother and we live in a weekly cycle, I still followed the most popular system, this is a cycle of 3 workouts. In one week, I did three workouts and went through all the main muscle groups in turn, for me it&#8217;s Tuesday-Thursday-Saturday. And a simple cycle. Tuesday \u2014 chest and arms. Thursday \u2014 shoulders and back. Saturday \u2014 legs.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u042f \u0443\u0436\u0435 \u043f\u0438\u0441\u0430\u043b, \u0447\u0442\u043e \u043e\u0447\u0435\u043d\u044c \u0445\u043e\u0440\u043e\u0448\u043e \u043e\u0442\u043d\u043e\u0448\u0443\u0441\u044c \u043a \u0441\u0438\u043b\u043e\u0432\u044b\u043c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u043c \u0432 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u043e\u043c \u0437\u0430\u043b\u0435. \u0412\u043f\u0435\u0440\u0432\u044b\u0435 \u0432 \u0437\u0430\u043b\u0435 \u044f \u043d\u0430\u0447\u0430\u043b \u0437\u0430\u043d\u0438\u043c\u0430\u0442\u044c\u0441\u044f \u0432 16 \u043b\u0435\u0442, \u043f\u043e\u0442\u043e\u043c \u0443 \u043c\u0435\u043d\u044f \u0431\u044b\u043b \u0434\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0439 \u043f\u0435\u0440\u0435\u0440\u044b\u0432 \u043f\u043e\u0441\u043b\u0435 \u0442\u0440\u0430\u0432\u043c\u044b \u0432 \u0443\u043d\u0438\u0432\u0435\u0440\u0441\u0438\u0442\u0435\u0442\u0435, \u0441\u0435\u0439\u0447\u0430\u0441 \u043c\u043d\u0435 36 \u043b\u0435\u0442 \u0438 \u044f \u0441 \u0431\u043e\u043b\u044c\u0448\u0438\u043c \u0443\u0434\u043e\u0432\u043e\u043b\u044c\u0441\u0442\u0432\u0438\u0435\u043c \u043f\u0440\u043e\u0434\u043e\u043b\u0436\u0430\u044e \u0437\u0430\u043d\u0438\u043c\u0430\u0442\u044c\u0441\u044f. \u0412 \u043d\u0430\u0441\u0442\u043e\u044f\u0449\u0438\u0439 \u043c\u043e\u043c\u0435\u043d\u0442 \u043e\u0434\u043d\u043e \u0438\u0437 \u0441\u0435\u0440\u044c\u0435\u0437\u043d\u044b\u0445 \u0434\u043e\u0441\u0442\u0438\u0436\u0435\u043d\u0438\u0439 &#8212; \u044d\u0442\u043e \u041a\u041c\u0421 \u043f\u043e \u0436\u0438\u043c\u0443 &hellip; <\/p>\n<p class=\"link-more\"><a href=\"http:\/\/raskazhi.ru\/?p=1652\" class=\"more-link\">\u0427\u0438\u0442\u0430\u0442\u044c \u0434\u0430\u043b\u0435\u0435<span class=\"screen-reader-text\"> \u00ab\u0411\u0430\u0437\u043e\u0432\u044b\u0439 \u043f\u043b\u0430\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a\u00bb<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[381],"tags":[350,349],"_links":{"self":[{"href":"http:\/\/raskazhi.ru\/index.php?rest_route=\/wp\/v2\/posts\/1652"}],"collection":[{"href":"http:\/\/raskazhi.ru\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/raskazhi.ru\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/raskazhi.ru\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"http:\/\/raskazhi.ru\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1652"}],"version-history":[{"count":4,"href":"http:\/\/raskazhi.ru\/index.php?rest_route=\/wp\/v2\/posts\/1652\/revisions"}],"predecessor-version":[{"id":1963,"href":"http:\/\/raskazhi.ru\/index.php?rest_route=\/wp\/v2\/posts\/1652\/revisions\/1963"}],"wp:attachment":[{"href":"http:\/\/raskazhi.ru\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1652"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/raskazhi.ru\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1652"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/raskazhi.ru\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1652"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}