{"id":24115,"date":"2021-01-08T17:52:28","date_gmt":"2021-01-08T14:52:28","guid":{"rendered":"https:\/\/inspiredfitstrong.com\/?p=24115"},"modified":"2023-01-08T09:56:25","modified_gmt":"2023-01-08T06:56:25","slug":"30-dni-bezplatni-trenirovki-izgradi-navik-za-10min-na-den","status":"publish","type":"post","link":"https:\/\/inspiredfitstrong.com\/bg\/2021\/motivation-bg\/30-dni-bezplatni-trenirovki-izgradi-navik-za-10min-na-den\/","title":{"rendered":"30 \u0434\u043d\u0438 \u0431\u0435\u0437\u043f\u043b\u0430\u0442\u043d\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 &#8211; \u0438\u0437\u0433\u0440\u0430\u0434\u0438 \u043d\u0430\u0432\u0438\u043a \u0437\u0430 10\u043c\u0438\u043d. \u043d\u0430 \u0434\u0435\u043d"},"content":{"rendered":"<p>\u0412\u0440\u0435\u043c\u0435 \u0435 \u0437\u0430 \u043d\u043e\u0432\u043e 30 \u0434\u043d\u0435\u0432\u043d\u043e \u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a\u0430\u0442\u0435\u043b\u0441\u0442\u0432\u043e. \u041f\u0440\u0435\u0434\u043d\u0438\u044f\u0442 \u043f\u044a\u0442 \u043f\u0440\u0430\u0432\u0438\u0445\u043c\u0435 <a href=\"https:\/\/inspiredfitstrong.com\/bg\/2020\/exercise-bg\/ifs-predizvikatelstvo-30-dni-mobilnost-uprazhnenija-za-ogavanija-nazad-i-most\/\" target=\"_blank\" rel=\"noopener\"><strong>30 \u0434\u043d\u0438 \u043c\u043e\u0431\u0438\u043b\u043d\u043e\u0441\u0442 \u0437\u0430 \u043c\u043e\u0441\u0442<\/strong><\/a>, \u0430 \u0442\u043e\u0437\u0438 \u043f\u044a\u0442 \u0449\u0435 \u043f\u0440\u0430\u0432\u0438\u043c \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0430 10 \u043c\u0438\u043d\u0443\u0442\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 &#8211; \u0432\u0441\u0435\u043a\u0438 \u0434\u0435\u043d. <a href=\"https:\/\/www.youtube.com\/channel\/UCi5TeGLXGym4hpp166S5oYA\" target=\"_blank\" rel=\"noopener\"><strong>\u0410\u0431\u043e\u043d\u0438\u0440\u0430\u0439\u0442\u0435 \u0441\u0435 \u0437\u0430 Youtube \u043a\u0430\u043d\u0430\u043b\u0430 \u043c\u0438, \u0437\u0430 \u0434\u0430 \u043d\u0435 \u043f\u0440\u043e\u043f\u0443\u0441\u043a\u0430\u0442\u0435 \u043d\u043e\u0432\u0438\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438.<\/strong> <\/a>\u0422\u0435 \u0449\u0435 \u0441\u0430 \u043a\u043e\u043c\u0431\u0438\u043d\u0430\u0446\u0438\u044f \u043e\u0442 \u043c\u043e\u0431\u0438\u043b\u043d\u043e\u0441\u0442 \u0438 \u0434\u0440\u0443\u0433\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u0441 \u043a\u043e\u0438\u0442\u043e \u0449\u0435 \u0441\u0442\u0435\u0433\u043d\u0435\u043c \u0438 \u043e\u0444\u043e\u0440\u043c\u0438\u043c \u0442\u044f\u043b\u043e\u0442\u043e, \u0430 \u0441\u044a\u0449\u043e \u0442\u0430\u043a\u0430 \u0449\u0435 \u0441\u0435 \u0447\u0443\u0432\u0441\u0442\u0432\u0430\u043c\u0435 \u0435\u043d\u0435\u0440\u0433\u0438\u0447\u043d\u0438 \u0438 \u043c\u043e\u0442\u0438\u0432\u0438\u0440\u0430\u043d\u0438 \u0434\u0430 \u0441\u0435 \u0434\u0432\u0438\u0436\u0438\u043c \u043f\u043e\u0432\u0435\u0447\u0435.<\/p>\n<div class=\"epyt-gallery\" data-currpage=\"1\" id=\"epyt_gallery_26525\"><figure class=\"wp-block-embed wp-block-embed-youtube is-type-video is-provider-youtube\"><div class=\"wp-block-embed__wrapper\"><div class=\"epyt-video-wrapper\"><iframe  id=\"_ytid_63050\"  width=\"1200\" height=\"675\"  data-origwidth=\"1200\" data-origheight=\"675\"  data-relstop=\"1\"  src=\"https:\/\/www.youtube.com\/embed\/YSYouJf7Q-I?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=1&rel=0&fs=1&playsinline=0&autohide=2&theme=dark&color=red&controls=1&\" class=\"__youtube_prefs__  no-lazyload\" title=\"YouTube player\"  data-epytgalleryid=\"epyt_gallery_26525\"  allow=\"autoplay; encrypted-media\" allowfullscreen data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\"><\/iframe><\/div><\/div><\/figure><div class=\"epyt-gallery-list\"><div class=\"epyt-pagination \"><div tabindex=\"0\" role=\"button\" class=\"epyt-pagebutton epyt-prev  hide \" data-playlistid=\"PLdJ260hj_0larM6Era-SVg8i7hodK5-ba\" data-pagesize=\"15\" data-pagetoken=\"\" data-epcolumns=\"3\" data-showtitle=\"1\" data-showpaging=\"1\" data-autonext=\"0\" data-thumbplay=\"1\"><div class=\"epyt-arrow\">&laquo;<\/div> <div>Prev<\/div><\/div><div class=\"epyt-pagenumbers \"><div class=\"epyt-current\">1<\/div><div class=\"epyt-pageseparator\"> \/ <\/div><div class=\"epyt-totalpages\">3<\/div><\/div><div tabindex=\"0\" role=\"button\" class=\"epyt-pagebutton epyt-next\" data-playlistid=\"PLdJ260hj_0larM6Era-SVg8i7hodK5-ba\" data-pagesize=\"15\" data-pagetoken=\"EAAaHlBUOkNBOGlFREl4UkRKQk5ETXlORU0zTXpKQk16SQ\" data-epcolumns=\"3\" data-showtitle=\"1\" data-showpaging=\"1\" data-autonext=\"0\" data-thumbplay=\"1\"><div>Next<\/div> <div class=\"epyt-arrow\">&raquo;<\/div><\/div><div class=\"epyt-loader\"><img alt=\"loading\" width=\"16\" height=\"11\" src=\"https:\/\/inspiredfitstrong.com\/wp-content\/plugins\/youtube-embed-plus\/images\/gallery-page-loader.gif\"><\/div><\/div><div class=\"epyt-gallery-allthumbs  epyt-cols-3 \"><div tabindex=\"0\" role=\"button\" data-videoid=\"YSYouJf7Q-I\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/YSYouJf7Q-I\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/inspiredfitstrong.com\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">\u0414\u0435\u043d 1: 30 \u0434\u043d\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0441\u044a\u0441 \u0441\u043e\u0431\u0441\u0442\u0432\u0435\u043d\u043e \u0442\u0435\u0433\u043b\u043e | \u0418\u0437\u0433\u0440\u0430\u0434\u0438 \u043d\u0430\u0432\u0438\u043a \u0437\u0430 10\u043c\u0438\u043d. \u043d\u0430 \u0434\u0435\u043d<\/div><\/div><div tabindex=\"0\" role=\"button\" data-videoid=\"RGmibw2vZF8\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/RGmibw2vZF8\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/inspiredfitstrong.com\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">\u0414\u0435\u043d 2: 10 \u043c\u0438\u043d\u0443\u0442\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0441\u044a\u0431\u0443\u0436\u0434\u0430\u043d\u0435 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e<\/div><\/div><div tabindex=\"0\" role=\"button\" data-videoid=\"3l6kstaUmtA\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/3l6kstaUmtA\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/inspiredfitstrong.com\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">\u0414\u0435\u043d 3: 10 \u043c\u0438\u043d\u0443\u0442\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430 \u0437\u0430 \u0431\u043e\u043b\u043a\u0438 \u0432 \u0433\u044a\u0440\u0431\u0430 \u0438 \u043a\u0440\u044a\u0441\u0442\u0430<\/div><\/div><div class=\"epyt-gallery-rowbreak\"><\/div><div tabindex=\"0\" role=\"button\" data-videoid=\"zobl1_rmJKk\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/zobl1_rmJKk\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/inspiredfitstrong.com\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">\u0414\u0435\u043d 4: 10 \u043c\u0438\u043d\u0443\u0442\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0434\u0435\u0442\u043e\u043a\u0441 \u043d\u0430 \u0442\u044f\u043b\u043e\u0442\u043e<\/div><\/div><div tabindex=\"0\" role=\"button\" data-videoid=\"9zGvgFNBM5g\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/9zGvgFNBM5g\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/inspiredfitstrong.com\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">\u0414\u0435\u043d 5: 10 \u043c\u0438\u043d\u0443\u0442\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0431\u043e\u043b\u043a\u0438 \u0432 \u043a\u0438\u0442\u043a\u0438\u0442\u0435 \u0438 \u043c\u043e\u0431\u0438\u043b\u043d\u043e\u0441\u0442 \u0437\u0430 \u0442\u0430\u0437\u0430<\/div><\/div><div tabindex=\"0\" role=\"button\" data-videoid=\"QtoGqc_S1u0\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/QtoGqc_S1u0\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/inspiredfitstrong.com\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">\u0414\u0435\u043d 6: 10 \u043c\u0438\u043d\u0443\u0442\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 &quot;\u0415\u043d\u0435\u0440\u0433\u0438\u0435\u043d \u0448\u043e\u0442&quot; \u0437\u0430 \u0446\u044f\u043b\u043e \u0442\u044f\u043b\u043e<\/div><\/div><div class=\"epyt-gallery-rowbreak\"><\/div><div tabindex=\"0\" role=\"button\" data-videoid=\"szBo7rfHyCU\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/szBo7rfHyCU\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/inspiredfitstrong.com\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">\u0414\u0435\u043d 7: 10 \u043c\u0438\u043d\u0443\u0442\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0434\u043e\u0431\u0440\u043e \u043d\u0430\u0441\u0442\u0440\u043e\u0435\u043d\u0438\u0435<\/div><\/div><div tabindex=\"0\" role=\"button\" data-videoid=\"jMsvlLOREhM\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/jMsvlLOREhM\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/inspiredfitstrong.com\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">\u0414\u0435\u043d 8: 10 \u043c\u0438\u043d\u0443\u0442\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0445\u043e\u0440\u0430, \u043a\u043e\u0438\u0442\u043e \u0441\u0435\u0434\u044f\u0442 \u0434\u044a\u043b\u0433\u043e \u0432\u0440\u0435\u043c\u0435<\/div><\/div><div tabindex=\"0\" role=\"button\" data-videoid=\"hVn4h5A-IDU\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/hVn4h5A-IDU\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/inspiredfitstrong.com\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">\u0414\u0435\u043d 9: 10 \u043c\u0438\u043d\u0443\u0442\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0440\u044a\u0446\u0435 \u0438 \u043a\u043e\u0440\u0435\u043c<\/div><\/div><div class=\"epyt-gallery-rowbreak\"><\/div><div tabindex=\"0\" role=\"button\" data-videoid=\"awxj8Z2zWGE\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/awxj8Z2zWGE\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/inspiredfitstrong.com\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">\u0414\u0435\u043d 11: 10 \u043c\u0438\u043d\u0443\u0442\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u043a\u0440\u0430\u043a\u0430 \u0438 \u043c\u043e\u0431\u0438\u043b\u043d\u043e\u0441\u0442 \u0432 \u0442\u0430\u0437\u0430<\/div><\/div><div tabindex=\"0\" role=\"button\" data-videoid=\"4J-SNzG4XPQ\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/4J-SNzG4XPQ\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/inspiredfitstrong.com\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">\u0414\u0435\u043d 12: 10 \u043c\u0438\u043d\u0443\u0442\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0431\u043e\u043b\u043a\u0438 \u0432 \u0433\u044a\u0440\u0431\u0430<\/div><\/div><div tabindex=\"0\" role=\"button\" data-videoid=\"Yw0wUUjXvR8\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/Yw0wUUjXvR8\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/inspiredfitstrong.com\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">\u0414\u0435\u043d 10: 10 \u043c\u0438\u043d\u0443\u0442\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0446\u044f\u043b\u043e \u0442\u044f\u043b\u043e<\/div><\/div><div class=\"epyt-gallery-rowbreak\"><\/div><div tabindex=\"0\" role=\"button\" data-videoid=\"d0MTjdwJNh4\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/d0MTjdwJNh4\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/inspiredfitstrong.com\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">\u0414\u0435\u043d 13: \u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0441\u0442\u0435\u0433\u043d\u0430\u0442\u043e \u0437\u0430\u0434\u043d\u043e \u0431\u0435\u0434\u0440\u043e<\/div><\/div><div tabindex=\"0\" role=\"button\" data-videoid=\"OEA-uaynHR8\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/OEA-uaynHR8\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/inspiredfitstrong.com\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">\u0414\u0435\u043d 14: HIIT \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0437\u0430 \u0446\u044f\u043b\u043e \u0442\u044f\u043b\u043e<\/div><\/div><div tabindex=\"0\" role=\"button\" data-videoid=\"NxNSP43Dnhg\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/NxNSP43Dnhg\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/inspiredfitstrong.com\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">\u0414\u0435\u043d 15: \u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u043f\u0440\u0438 \u0431\u043e\u043b\u043a\u0438 \u0432 \u043a\u0440\u044a\u0441\u0442\u0430 | \u041c\u043e\u0431\u0438\u043b\u043d\u043e\u0441\u0442 \u0437\u0430 \u0442\u0430\u0437\u0430<\/div><\/div><div class=\"epyt-gallery-rowbreak\"><\/div><div class=\"epyt-gallery-clear\"><\/div><\/div><div class=\"epyt-pagination \"><div tabindex=\"0\" role=\"button\" class=\"epyt-pagebutton epyt-prev  hide \" data-playlistid=\"PLdJ260hj_0larM6Era-SVg8i7hodK5-ba\" data-pagesize=\"15\" data-pagetoken=\"\" data-epcolumns=\"3\" data-showtitle=\"1\" data-showpaging=\"1\" data-autonext=\"0\" data-thumbplay=\"1\"><div class=\"epyt-arrow\">&laquo;<\/div> <div>Prev<\/div><\/div><div class=\"epyt-pagenumbers \"><div class=\"epyt-current\">1<\/div><div class=\"epyt-pageseparator\"> \/ <\/div><div class=\"epyt-totalpages\">3<\/div><\/div><div tabindex=\"0\" role=\"button\" class=\"epyt-pagebutton epyt-next\" data-playlistid=\"PLdJ260hj_0larM6Era-SVg8i7hodK5-ba\" data-pagesize=\"15\" data-pagetoken=\"EAAaHlBUOkNBOGlFREl4UkRKQk5ETXlORU0zTXpKQk16SQ\" data-epcolumns=\"3\" data-showtitle=\"1\" data-showpaging=\"1\" data-autonext=\"0\" data-thumbplay=\"1\"><div>Next<\/div> <div class=\"epyt-arrow\">&raquo;<\/div><\/div><div class=\"epyt-loader\"><img alt=\"loading\" width=\"16\" height=\"11\" src=\"https:\/\/inspiredfitstrong.com\/wp-content\/plugins\/youtube-embed-plus\/images\/gallery-page-loader.gif\"><\/div><\/div><\/div><\/div>\n<p>\u0421\u043b\u0435\u0434 \u0435\u0434\u043d\u0430 \u043e\u0442 \u043c\u043e\u0438\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0441\u0438 \u043c\u0438\u0441\u043b\u0435\u0445 \u0437\u0430 \u0442\u043e\u0432\u0430 \u043a\u0430\u043a \u043a\u043e\u043b\u043a\u043e\u0442\u043e \u043f\u043e-\u0447\u0435\u0441\u0442\u043e \u043f\u0440\u0430\u0432\u0438\u043c \u043d\u0435\u0449\u043e, \u0442\u043e\u043b\u043a\u043e\u0432\u0430 \u043f\u043e-\u0442\u0440\u0443\u0434\u043d\u043e \u0435 \u0434\u0430 \u0433\u043e \u043f\u0440\u043e\u043f\u0443\u0441\u043d\u0435\u043c. \u041a\u0430\u043a\u0432\u0438\u0442\u043e \u0438 \u043f\u0440\u0438\u0447\u0438\u043d\u0438 \u0434\u0430 \u0438\u043c\u0430\u043c\u0435, \u0432\u0438\u043d\u0430\u0433\u0438 \u043d\u0430\u043c\u0438\u0440\u0430\u043c\u0435 \u043c\u043e\u0442\u0438\u0432\u0430\u0446\u0438\u044f \u0438 \u0432\u0440\u0435\u043c\u0435, \u0437\u0430\u0449\u043e\u0442\u043e \u0442\u043e \u0441\u0435 \u0435 \u043f\u0440\u0435\u0432\u0440\u044a\u043d\u0430\u043b\u043e \u0432 \u043d\u0430\u0432\u0438\u043a \u0438 \u0435 \u0447\u0430\u0441\u0442 \u043e\u0442 \u043d\u0430\u0441. \u041e\u0442 \u0434\u0440\u0443\u0433\u0430 \u0441\u0442\u0440\u0430\u043d\u0430, <strong>\u043a\u043e\u043b\u043a\u043e\u0442\u043e \u043f\u043e-\u0440\u044f\u0434\u043a\u043e \u043f\u0440\u0430\u0432\u0438\u043c \u043d\u0435\u0449\u043e, \u0442\u043e\u043b\u043a\u043e\u0432\u0430 \u043f\u043e-\u043b\u0435\u0441\u043d\u043e \u0435 \u0434\u0430 \u0433\u043e \u043e\u0442\u043b\u043e\u0436\u0438\u043c \u0437\u0430 \u0443\u0442\u0440\u0435<\/strong>, \u0437\u0430 \u0434\u0440\u0443\u0433\u0430\u0442\u0430 \u0441\u0435\u0434\u043c\u0438\u0446\u0430 \u0438 \u0442\u0430\u043a\u0430 \u043d\u0438\u043a\u043e\u0433\u0430 \u0434\u0430 \u043d\u0435 \u0433\u043e \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u043c. \u0412 \u0442\u043e\u0437\u0438 \u0440\u0435\u0434 \u043d\u0430 \u043c\u0438\u0441\u043b\u0438, \u0440\u0435\u0448\u0438\u0445 \u0434\u0430 \u0441\u043d\u0438\u043c\u0430\u043c 30 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u043f\u043e 10-15\u043c\u0438\u043d., \u043a\u043e\u0438\u0442\u043e \u0434\u0430 \u043a\u0430\u0447\u0432\u0430\u043c \u0432\u0441\u0435\u043a\u0438 \u0434\u0435\u043d. \u0426\u0435\u043b\u0442\u0430 \u0435 \u0434\u0430 \u0441\u0435 \u043d\u0430\u0443\u0447\u0438\u043c \u0434\u0430 \u043e\u0442\u0434\u0435\u043b\u044f\u043c\u0435 \u043c\u0430\u043b\u043a\u043e \u0432\u0440\u0435\u043c\u0435 \u0437\u0430 \u0441\u0435\u0431\u0435 \u0441\u0438, \u0437\u0430 \u0442\u044f\u043b\u043e\u0442\u043e \u0441\u0438 \u0438 \u043a\u0430\u0442\u043e \u0446\u044f\u043b\u043e \u0437\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435. 10 \u043c\u0438\u043d\u0443\u0442\u0438 \u043d\u0435 \u0441\u0430 \u043c\u043d\u043e\u0433\u043e \u0432\u0440\u0435\u043c\u0435 \u0438 \u0432\u0441\u0435\u043a\u0438 \u0431\u0438 \u043c\u043e\u0433\u044a\u043b \u0434\u0430 \u0433\u0438 \u043f\u0440\u0438\u043e\u0440\u0438\u0442\u0438\u0437\u0438\u0440\u0430 \u0432 \u0434\u0435\u043d\u044f \u0441\u0438 &#8211; \u0434\u043e\u0440\u0438 \u0442\u043e\u0432\u0430 \u0434\u0430 \u043e\u0437\u043d\u0430\u0447\u0430\u0432\u0430, \u0434\u0430 \u0441\u0442\u0430\u043d\u0435\u043c 10\u043c\u0438\u043d. \u043f\u043e-\u0440\u0430\u043d\u043e.<\/p>\n<h3><strong>\u0412\u0441\u044f\u043a\u043e \u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a\u0430\u0442\u0435\u043b\u0441\u0442\u0432\u043e \u0438\u043c\u0430 \u0438 \u043d\u0430\u0433\u0440\u0430\u0434\u0438<\/strong><\/h3>\n<p>\u0420\u0430\u0437\u0431\u0438\u0440\u0430 \u0441\u0435, \u0432\u0441\u044f\u043a\u043e \u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a\u0430\u0442\u0435\u043b\u0441\u0442\u0432\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0438\u043c\u0430 \u0438 \u043d\u0430\u0433\u0440\u0430\u0434\u0438. \u0422\u0440\u0438\u043c\u0430 \u043e\u0442 \u0432\u0430\u0441 \u0449\u0435 \u0441\u043f\u0435\u0447\u0435\u043b\u044f\u0442 <a href=\"https:\/\/online.inspiredfitstrong.com\/\" target=\"_blank\" rel=\"noopener\"><strong>\u0435\u0434\u043d\u043e\u043c\u0435\u0441\u0435\u0447\u0435\u043d \u0430\u0431\u043e\u043d\u0430\u043c\u0435\u043d\u0442 \u0437\u0430 Online \u043f\u043b\u0430\u0442\u0444\u0440\u043c\u0430\u0442\u0430 \u0441 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438.\u00a0<\/strong><\/a><\/p>\n<p>\u0412\u0441\u0435\u043a\u0438 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0441\u0435 \u0432\u043a\u043b\u044e\u0447\u0438 \u0432 \u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a\u0430\u0442\u0435\u043b\u0441\u0442\u0432\u043e\u0442\u043e, \u043d\u043e \u0437\u0430 \u0434\u0430 \u0443\u0447\u0430\u0441\u0442\u0432\u0430\u0442\u0435 \u0437\u0430 \u043d\u0430\u0433\u0440\u0430\u0434\u0438\u0442\u0435 \u0449\u0435 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u043e\u0442\u0433\u043e\u0432\u0430\u0440\u044f\u0442\u0435 \u043d\u0430 \u0442\u0440\u0438 \u043c\u043d\u043e\u0433\u043e \u043b\u0435\u0441\u043d\u0438 \u0443\u0441\u043b\u043e\u0432\u0438\u044f:<\/p>\n<p>1.\u0414\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 30-\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438.<\/p>\n<p>2.\u0414\u0430 \u0441\u043d\u0438\u043c\u0430\u0442\u0435 \u0432\u0438\u0434\u0435\u043e \u0438\u043b\u0438 \u0441\u043d\u0438\u043c\u043a\u0430 \u043e\u0442 \u0435\u0436\u0435\u0434\u043d\u0435\u0432\u043d\u0430\u0442\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430.<\/p>\n<p>3.\u0414\u0430 \u0441\u043f\u043e\u0434\u0435\u043b\u044f\u0442\u0435 \u0441\u043d\u0438\u043c\u043a\u0430\u0442\u0430\/\u0432\u0438\u0434\u0435\u043e\u0442\u043e <a href=\"https:\/\/www.instagram.com\/isubashka\/\" target=\"_blank\" rel=\"noopener\"><strong>\u0432 \u043f\u0440\u043e\u0444\u0438\u043b\u0430 \u0438\u043b\u0438 \u0441\u0442\u043e\u0440\u0438\u0442\u043e \u0441\u0438 \u0432 Instagram<\/strong> <\/a>\u0441 #\u043c\u0435\u0442\u043e\u0434\u044a\u0442ifs \u0438 \u0434\u0430 \u043c\u0435 \u0442\u0430\u0433\u043d\u0435\u0442\u0435, \u0437\u0430 \u0434\u0430 \u0433\u0438 \u0432\u0438\u0434\u044f. <a href=\"https:\/\/www.instagram.com\/isubashka\/\" target=\"_blank\" rel=\"noopener\"><strong>\u041f\u043e\u0441\u043b\u0435\u0434\u0432\u0430\u0439\u0442\u0435 \u043c\u0435 \u0442\u0443\u043a.<\/strong><\/a><\/p>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/CJHDwkHjW1w\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"13\">\n<div style=\"padding: 16px;\">\n<p>&nbsp;<\/p>\n<div style=\"display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\"><\/div>\n<div style=\"display: block; height: 50px; margin: 0 auto 12px; width: 50px;\"><\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\"color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;\">\u0412\u0438\u0436\u0442\u0435 \u0442\u0430\u0437\u0438 \u043f\u0443\u0431\u043b\u0438\u043a\u0430\u0446\u0438\u044f \u0432 Instagram.<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\"width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\"width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\"background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\"width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 16px;\">\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\"><a style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;\" href=\"https:\/\/www.instagram.com\/p\/CJHDwkHjW1w\/?utm_source=ig_embed&amp;utm_campaign=loading\" target=\"_blank\" rel=\"noopener\">\u041f\u0443\u0431\u043b\u0438\u043a\u0430\u0446\u0438\u044f, \u0441\u043f\u043e\u0434\u0435\u043b\u0435\u043d\u0430 \u043e\u0442 Ines Subashka &#8211; IFS (@isubashka)<\/a><\/p>\n<\/div>\n<\/blockquote>\n","protected":false},"excerpt":{"rendered":"<p>\u0412\u0440\u0435\u043c\u0435 \u0435 \u0437\u0430 \u043d\u043e\u0432\u043e 30 \u0434\u043d\u0435\u0432\u043d\u043e \u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a\u0430\u0442\u0435\u043b\u0441\u0442\u0432\u043e. \u041f\u0440\u0435\u0434\u043d\u0438\u044f\u0442 \u043f\u044a\u0442 \u043f\u0440\u0430\u0432\u0438\u0445\u043c\u0435 30 \u0434\u043d\u0438 \u043c\u043e\u0431\u0438\u043b\u043d\u043e\u0441\u0442 \u0437\u0430 \u043c\u043e\u0441\u0442, \u0430 \u0442\u043e\u0437\u0438 \u043f\u044a\u0442 \u0449\u0435 \u043f\u0440\u0430\u0432\u0438\u043c \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0430 10 \u043c\u0438\u043d\u0443\u0442\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 &#8211; \u0432\u0441\u0435\u043a\u0438 \u0434\u0435\u043d. \u0410\u0431\u043e\u043d\u0438\u0440\u0430\u0439\u0442\u0435 \u0441\u0435 \u0437\u0430 Youtube \u043a\u0430\u043d\u0430\u043b\u0430 \u043c\u0438, \u0437\u0430 \u0434\u0430 \u043d\u0435 \u043f\u0440\u043e\u043f\u0443\u0441\u043a\u0430\u0442\u0435 \u043d\u043e\u0432\u0438\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438. \u0422\u0435 \u0449\u0435 \u0441\u0430 \u043a\u043e\u043c\u0431\u0438\u043d\u0430\u0446\u0438\u044f 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