{"id":3973,"date":"2025-10-21T00:22:00","date_gmt":"2025-10-21T04:22:00","guid":{"rendered":"https:\/\/getfullcare.com\/club-rus\/?p=3973"},"modified":"2025-10-21T00:27:54","modified_gmt":"2025-10-21T04:27:54","slug":"uprazhneniya-dlya-kolenej-kak-effektivno-trenirovat-koleni","status":"publish","type":"post","link":"https:\/\/getfullcare.com\/club-rus\/uprazhneniya-dlya-kolenej-kak-effektivno-trenirovat-koleni\/","title":{"rendered":"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u043a\u043e\u043b\u0435\u043d\u0435\u0439: \u043a\u0430\u043a \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u043a\u043e\u043b\u0435\u043d\u0438"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"3973\" class=\"elementor elementor-3973\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0f3bd52 e-con-full e-flex e-con e-parent\" data-id=\"0f3bd52\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-98000eb e-flex e-con-boxed e-con e-child\" data-id=\"98000eb\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2ccc937 elementor-widget elementor-widget-heading\" data-id=\"2ccc937\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043e\u0442 \u0431\u043e\u043b\u0438 \u2013 \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u043a\u043e\u043b\u0435\u043d\u0435\u0439: \u043a\u0430\u043a \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c 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\u043a\u0430\u043a \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u043a\u043e\u043b\u0435\u043d\u0438<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-eff9807 e-flex e-con-boxed e-con e-child\" data-id=\"eff9807\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-6f68fce e-con-full e-flex e-con e-child\" data-id=\"6f68fce\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-8190e20 e-con-full e-flex e-con e-child\" data-id=\"8190e20\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7ef6cf2 elementor-widget elementor-widget-heading\" data-id=\"7ef6cf2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u0411\u043b\u043e\u043a\u0438 \u0434\u043b\u044f \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439 \u0441 \u043a\u043b\u0438\u043d\u044c\u044f\u043c\u0438<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b284109 elementor-widget elementor-widget-text-editor\" data-id=\"b284109\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong><span dir=\"auto\">\u0412\u0430\u0448 \u0443\u043d\u0438\u0432\u0435\u0440\u0441\u0430\u043b\u044c\u043d\u044b\u0439 \u043f\u043e\u043c\u043e\u0449\u043d\u0438\u043a \u0432 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0445 \u043f\u0440\u0438 \u0431\u043e\u043b\u044f\u0445 \u0432 \u043a\u043e\u043b\u0435\u043d\u044f\u0445 \u0438 \u043d\u043e\u0433\u0430\u0445<\/span><\/strong><\/p><p><span 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alt=\"Squat-Blocks-with-Wedges-3.jpg\" \/><\/figure><\/div><div class=\"swiper-slide\" role=\"group\" aria-roledescription=\"slide\" aria-label=\"2 \u0438\u0437 5\"><figure class=\"swiper-slide-inner\"><img decoding=\"async\" class=\"swiper-slide-image\" src=\"https:\/\/getfullcare.com\/club-rus\/wp-content\/uploads\/2025\/10\/squat-blocks-with-wedges-1.jpg\" alt=\"Squat-Blocks-with-Wedges-1.jpg\" \/><\/figure><\/div><div class=\"swiper-slide\" role=\"group\" aria-roledescription=\"slide\" aria-label=\"3 \u0438\u0437 5\"><figure class=\"swiper-slide-inner\"><img decoding=\"async\" class=\"swiper-slide-image\" src=\"https:\/\/getfullcare.com\/club-rus\/wp-content\/uploads\/2025\/10\/squat-blocks-with-wedges-2.jpg\" alt=\"Squat-Blocks-with-Wedges-2.jpg\" \/><\/figure><\/div><div class=\"swiper-slide\" role=\"group\" aria-roledescription=\"slide\" aria-label=\"4 \u0438\u0437 5\"><figure class=\"swiper-slide-inner\"><img decoding=\"async\" class=\"swiper-slide-image\" src=\"https:\/\/getfullcare.com\/club-rus\/wp-content\/uploads\/2025\/10\/squat-blocks-with-wedges-4.jpg\" alt=\"Squat-Blocks-with-Wedges-4.jpg\" \/><\/figure><\/div><div class=\"swiper-slide\" role=\"group\" aria-roledescription=\"slide\" aria-label=\"5 \u0438\u0437 5\"><figure class=\"swiper-slide-inner\"><img decoding=\"async\" class=\"swiper-slide-image\" src=\"https:\/\/getfullcare.com\/club-rus\/wp-content\/uploads\/2025\/10\/squat-blocks-with-wedges-5.jpg\" alt=\"Squat-Blocks-with-Wedges-5.jpg\" \/><\/figure><\/div>\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-swiper-button elementor-swiper-button-prev\" role=\"button\" tabindex=\"0\">\n\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-eicon-chevron-left\" viewBox=\"0 0 1000 1000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M646 125C629 125 613 133 604 142L308 442C296 454 292 471 292 487 292 504 296 521 308 533L604 854C617 867 629 875 646 875 663 875 679 871 692 858 704 846 713 829 713 812 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data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-94e7d84 e-con-full e-flex e-con e-child\" data-id=\"94e7d84\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-bd808de elementor-widget elementor-widget-text-editor\" data-id=\"bd808de\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u041f\u043e\u043c\u043d\u0438\u0442\u0435 \u043e\u0431 \u043e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d\u0438\u044f\u0445 \u0432\u0430\u0448\u0438\u0445 \u0432\u043e\u0437\u043c\u043e\u0436\u043d\u043e\u0441\u0442\u0435\u0439. \u0415\u0441\u043b\u0438 \u0432\u044b \u0447\u0443\u0432\u0441\u0442\u0432\u0443\u0435\u0442\u0435 \u043e\u0434\u044b\u0448\u043a\u0443 \u0438\u043b\u0438 \u0433\u043e\u043b\u043e\u0432\u043e\u043a\u0440\u0443\u0436\u0435\u043d\u0438\u0435, \u043f\u0440\u0435\u043a\u0440\u0430\u0442\u0438\u0442\u0435 \u0437\u0430\u043d\u044f\u0442\u0438\u044f. \u041e\u0431\u0441\u0443\u0434\u0438\u0442\u0435 \u0441 \u0432\u0440\u0430\u0447\u043e\u043c, \u043d\u0430 \u0447\u0442\u043e \u0441\u043b\u0435\u0434\u0443\u0435\u0442 \u043e\u0431\u0440\u0430\u0442\u0438\u0442\u044c \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1fc0566 e-con-full e-flex e-con e-child\" data-id=\"1fc0566\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-e1c8668 e-con-full e-flex e-con e-child\" data-id=\"e1c8668\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-026ccdf e-con-full e-flex e-con e-child\" data-id=\"026ccdf\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c866c65 elementor-widget elementor-widget-heading\" data-id=\"c866c65\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u041a\u0430\u043a \u0441\u0430\u043c\u043e\u0441\u0442\u043e\u044f\u0442\u0435\u043b\u044c\u043d\u043e \u043e\u0431\u043b\u0435\u0433\u0447\u0438\u0442\u044c \u0431\u043e\u043b\u044c \u0432 \u043a\u043e\u043b\u0435\u043d\u0435<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-850f0e9 elementor-widget elementor-widget-text-editor\" data-id=\"850f0e9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span dir=\"auto\">\u041d\u0435\u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e \u043e\u0442 \u0442\u043e\u0433\u043e, \u0445\u043e\u0434\u0438\u0442\u0435 \u043b\u0438 \u0432\u044b, \u0441\u0442\u043e\u0438\u0442\u0435 \u0438\u043b\u0438 \u0441\u0438\u0434\u0438\u0442\u0435, \u043a\u043e\u043b\u0435\u043d\u043e \u043f\u043e\u0434\u0432\u0435\u0440\u0433\u0430\u0435\u0442\u0441\u044f \u0431\u043e\u043b\u044c\u0448\u043e\u0439 \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0435. \u041f\u043e\u044d\u0442\u043e\u043c\u0443 \u043e\u043d\u043e \u043e\u0441\u043e\u0431\u0435\u043d\u043d\u043e \u043f\u043e\u0434\u0432\u0435\u0440\u0436\u0435\u043d\u043e \u0431\u043e\u043b\u0438, \u043a\u043e\u0442\u043e\u0440\u0430\u044f \u043c\u043e\u0436\u0435\u0442 \u0431\u044b\u0442\u044c \u0432\u044b\u0437\u0432\u0430\u043d\u0430, \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440, \u0440\u0430\u0441\u0442\u044f\u0436\u0435\u043d\u0438\u044f\u043c\u0438 \u0438 \u0432\u044b\u0432\u0438\u0445\u0430\u043c\u0438, \u0447\u0440\u0435\u0437\u043c\u0435\u0440\u043d\u043e\u0439 \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u043e\u0439 \u043d\u0430 \u0441\u0443\u0441\u0442\u0430\u0432 \u0438\u043b\u0438 \u043e\u0441\u0442\u0435\u043e\u0430\u0440\u0442\u0440\u0438\u0442\u043e\u043c.<\/span><br \/><span dir=\"auto\">\u0411\u043e\u043b\u044c \u0432 \u043a\u043e\u043b\u0435\u043d\u0435, \u043a\u043e\u0442\u043e\u0440\u0430\u044f \u043d\u0435\u0433\u0430\u0442\u0438\u0432\u043d\u043e \u0432\u043b\u0438\u044f\u0435\u0442 \u043d\u0430 \u043f\u043e\u0432\u0441\u0435\u0434\u043d\u0435\u0432\u043d\u0443\u044e \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u044c \u0438 \u043d\u043e\u0447\u043d\u043e\u0439 \u0441\u043e\u043d, \u0432\u0441\u0442\u0440\u0435\u0447\u0430\u0435\u0442\u0441\u044f \u0447\u0430\u0441\u0442\u043e.<\/span><br \/><span dir=\"auto\">\u0426\u0435\u043b\u0435\u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u043d\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043f\u0440\u0438 \u0431\u043e\u043b\u0438 \u0432 \u043a\u043e\u043b\u0435\u043d\u0435 \u043e\u0441\u043e\u0431\u0435\u043d\u043d\u043e \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0443\u044e\u0442\u0441\u044f \u0434\u043b\u044f \u0441\u0442\u0430\u0431\u0438\u043b\u0438\u0437\u0430\u0446\u0438\u0438 \u0438 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u044f \u043a\u043e\u043b\u0435\u043d\u0430, \u043e\u0431\u043b\u0435\u0433\u0447\u0435\u043d\u0438\u044f \u0431\u043e\u043b\u0438 \u0438 \u0441\u0442\u0438\u043c\u0443\u043b\u044f\u0446\u0438\u0438 \u0440\u043e\u0441\u0442\u0430 \u043c\u044b\u0448\u0446. \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u043a\u043e\u043b\u0435\u043d\u0435\u0439 \u043f\u043e\u0432\u044b\u0448\u0430\u044e\u0442 \u0441\u0442\u0430\u0431\u0438\u043b\u044c\u043d\u043e\u0441\u0442\u044c \u0441\u0443\u0441\u0442\u0430\u0432\u0430 \u0438 \u0443\u043c\u0435\u043d\u044c\u0448\u0430\u044e\u0442 \u0432\u043e\u0441\u043f\u0430\u043b\u0435\u043d\u0438\u0435. \u0423\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u043c\u044b\u0448\u0446 \u0431\u0435\u0434\u0440\u0430 \u0438 \u0442\u0430\u0437\u043e\u0431\u0435\u0434\u0440\u0435\u043d\u043d\u043e\u0433\u043e \u0441\u0443\u0441\u0442\u0430\u0432\u0430 \u0442\u0430\u043a\u0436\u0435 \u043c\u043e\u0436\u0435\u0442 \u043f\u043e\u043c\u043e\u0447\u044c \u043e\u0431\u043b\u0435\u0433\u0447\u0438\u0442\u044c \u0431\u043e\u043b\u044c \u0432 \u043a\u043e\u043b\u0435\u043d\u0435. \u041f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u043a\u043e\u043b\u0435\u043d\u0430!<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-73b7247 e-con-full e-flex e-con e-child\" data-id=\"73b7247\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-1d6477d e-con-full e-flex e-con e-child\" data-id=\"1d6477d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-517a535 elementor-widget elementor-widget-image\" data-id=\"517a535\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"570\" height=\"321\" src=\"https:\/\/getfullcare.com\/club-rus\/wp-content\/uploads\/2025\/10\/exercise-1-bridge.gif\" class=\"attachment-full size-full wp-image-3983\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6697bd2 e-con-full e-flex e-con e-child\" data-id=\"6697bd2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a956213 elementor-widget elementor-widget-heading\" data-id=\"a956213\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 1 \u2014 \u041c\u043e\u0441\u0442<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8364029 elementor-widget elementor-widget-text-editor\" data-id=\"8364029\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span dir=\"auto\">\u042d\u0442\u043e \u0431\u0430\u0437\u043e\u0432\u043e\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435, \u043a\u043e\u0442\u043e\u0440\u043e\u0435 \u043c\u043e\u0436\u043d\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u0434\u0430\u0436\u0435 \u043f\u0440\u0438 \u0431\u043e\u043b\u044f\u0445 \u0432 \u043a\u043e\u043b\u0435\u043d\u044f\u0445. \u041e\u043d\u043e \u043f\u043e\u043c\u043e\u0436\u0435\u0442 \u0432\u0430\u043c \u0441\u0442\u0430\u0431\u0438\u043b\u0438\u0437\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u0438 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u044c \u043a\u043e\u043b\u0435\u043d\u0438.<\/span><\/p><p><strong><span dir=\"auto\">\u0428\u0430\u0433 1.<\/span><\/strong><br \/><span dir=\"auto\">\u041b\u044f\u0433\u0442\u0435 \u043d\u0430 \u0441\u043f\u0438\u043d\u0443, \u0441\u043e\u0433\u043d\u0443\u0432 \u043a\u043e\u043b\u0435\u043d\u0438. \u041d\u0430\u043f\u0440\u044f\u0433\u0438\u0442\u0435 \u043c\u044b\u0448\u0446\u044b \u0436\u0438\u0432\u043e\u0442\u0430. \u041f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u0431\u0451\u0434\u0440\u0430 \u043e\u0442 \u043f\u043e\u043b\u0430, \u043f\u043e\u043a\u0430 \u043e\u043d\u0438 \u043d\u0435 \u043e\u043a\u0430\u0436\u0443\u0442\u0441\u044f \u043d\u0430 \u043e\u0434\u043d\u043e\u0439 \u043b\u0438\u043d\u0438\u0438 \u0441 \u043a\u043e\u043b\u0435\u043d\u044f\u043c\u0438 \u0438 \u043f\u043b\u0435\u0447\u0430\u043c\u0438. \u0423\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0439\u0442\u0435 \u043f\u043e\u0437\u0443 \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u0442\u0440\u0451\u0445 \u0433\u043b\u0443\u0431\u043e\u043a\u0438\u0445 \u0432\u0434\u043e\u0445\u043e\u0432. \u0412\u0435\u0440\u043d\u0438\u0442\u0435\u0441\u044c \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435.<\/span><br \/><strong><span dir=\"auto\">\u0428\u0430\u0433 2.<\/span><\/strong><br \/><span dir=\"auto\">\u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0434\u0432\u0430 \u043f\u043e\u0434\u0445\u043e\u0434\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u043a\u043e\u043b\u0435\u043d\u0435\u0439 \u043f\u043e 10 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u0432 \u043a\u0430\u0436\u0434\u043e\u043c, \u043e\u0442\u0434\u044b\u0445\u0430\u044f 30 \u0441\u0435\u043a\u0443\u043d\u0434 \u043c\u0435\u0436\u0434\u0443 \u043f\u043e\u0434\u0445\u043e\u0434\u0430\u043c\u0438.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-03fcfc5 e-con-full e-flex e-con e-child\" data-id=\"03fcfc5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-0fe9731 e-con-full e-flex e-con e-child\" data-id=\"0fe9731\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-bcbef16 elementor-widget elementor-widget-heading\" data-id=\"bcbef16\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 2 \u2014 \u041f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u044b\u0435 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e8dd8eb elementor-widget elementor-widget-text-editor\" data-id=\"e8dd8eb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span dir=\"auto\">\u0427\u0442\u043e\u0431\u044b \u043e\u0431\u043b\u0435\u0433\u0447\u0438\u0442\u044c \u0431\u043e\u043b\u044c \u0432 \u043a\u043e\u043b\u0435\u043d\u0435, \u0441\u043b\u0435\u0434\u0443\u0435\u0442 \u0443\u043a\u0440\u0435\u043f\u043b\u044f\u0442\u044c \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0435 \u043c\u044b\u0448\u0446\u044b. \u0412\u044b\u0431\u0435\u0440\u0438\u0442\u0435 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u043a\u043e\u043b\u0435\u043d\u0430, \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440:<\/span><\/p><p><strong><span dir=\"auto\">\u0428\u0430\u0433 1<\/span><\/strong><br \/><span dir=\"auto\">\u041b\u044f\u0433\u0442\u0435 \u043d\u0430 \u0431\u043e\u043a \u0438 \u043f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u0431\u0435\u0434\u0440\u0430, \u043a\u043e\u043b\u0435\u043d\u0438 \u0438 \u043b\u043e\u0434\u044b\u0436\u043a\u0438 \u0434\u0440\u0443\u0433 \u043d\u0430 \u0434\u0440\u0443\u0433\u0430. \u0422\u0435\u043f\u0435\u0440\u044c \u0441\u043e\u0433\u043d\u0438\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0438 \u043f\u043e\u0434 \u0443\u0433\u043b\u043e\u043c 90 \u0433\u0440\u0430\u0434\u0443\u0441\u043e\u0432, \u043d\u0435 \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u044f \u043b\u043e\u0434\u044b\u0436\u043a\u0443.<\/span><br \/><strong><span dir=\"auto\">\u0428\u0430\u0433 2<\/span><\/strong><br \/><span dir=\"auto\">\u041f\u043e\u0434\u043e\u043f\u0440\u0438\u0442\u0435 \u0433\u043e\u043b\u043e\u0432\u0443 \u0440\u0443\u043a\u043e\u0439 \u0438\u043b\u0438 \u043b\u0430\u0434\u043e\u043d\u044c\u044e. \u041f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u0432\u0435\u0440\u0445\u043d\u0435\u0435 \u043a\u043e\u043b\u0435\u043d\u043e, \u0440\u0430\u0437\u0432\u0435\u0434\u0438\u0442\u0435 \u0431\u0435\u0434\u0440\u0430 \u0438 \u043f\u043e\u0437\u0432\u043e\u043b\u044c\u0442\u0435 \u043d\u0438\u0436\u043d\u0435\u0439 \u043d\u043e\u0433\u0435 \u0440\u043e\u0432\u043d\u043e \u0438 \u0440\u0430\u0441\u0441\u043b\u0430\u0431\u043b\u0435\u043d\u043d\u043e \u043b\u0435\u0436\u0430\u0442\u044c \u043d\u0430 \u043f\u043e\u043b\u0443.<\/span><br \/><strong><span dir=\"auto\">\u0428\u0430\u0433 3<\/span><\/strong><br \/><span dir=\"auto\">\u041e\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u043e \u043d\u0430\u0437\u0430\u0434 \u043a \u043f\u0440\u043e\u0442\u0438\u0432\u043e\u043f\u043e\u043b\u043e\u0436\u043d\u043e\u043c\u0443 \u043a\u043e\u043b\u0435\u043d\u0443. \u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u043f\u043e\u044f\u0441\u043d\u0438\u0446\u0443 \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u043d\u043e\u0439. \u0412\u0440\u0430\u0449\u0435\u043d\u0438\u0435 \u0434\u043e\u043b\u0436\u043d\u043e \u0438\u0441\u0445\u043e\u0434\u0438\u0442\u044c \u043e\u0442 \u0442\u0430\u0437\u043e\u0431\u0435\u0434\u0440\u0435\u043d\u043d\u043e\u0433\u043e \u0441\u0443\u0441\u0442\u0430\u0432\u0430, \u0430 \u043d\u0435 \u043e\u0442 \u0441\u043f\u0438\u043d\u044b.<\/span><br \/><strong><span dir=\"auto\">\u0412\u043d\u0438\u043c\u0430\u043d\u0438\u0435:\u00a0<\/span><\/strong><em><span dir=\"auto\">\u0441\u0432\u0435\u0434\u0438\u0442\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u043a \u043c\u0438\u043d\u0438\u043c\u0443\u043c\u0443. \u041d\u0435 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u0439\u0442\u0435\u0441\u044c \u0441\u043b\u0438\u0448\u043a\u043e\u043c \u0441\u0438\u043b\u044c\u043d\u043e, \u0447\u0442\u043e\u0431\u044b \u0442\u0430\u0437 \u043d\u0435 \u043d\u0430\u043a\u043b\u043e\u043d\u044f\u043b\u0441\u044f \u043a \u043f\u043e\u0442\u043e\u043b\u043a\u0443.<\/span><\/em><br \/><strong><span dir=\"auto\">\u0428\u0430\u0433 4<\/span><\/strong><br \/><span dir=\"auto\">\u0415\u0441\u043b\u0438 \u0432\u044b \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0435\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e, \u0432\u044b \u0434\u043e\u043b\u0436\u043d\u044b \u043f\u043e\u0447\u0443\u0432\u0441\u0442\u0432\u043e\u0432\u0430\u0442\u044c \u0440\u0430\u0441\u0442\u044f\u0436\u0435\u043d\u0438\u0435 \u0432\u043e \u0432\u043d\u0435\u0448\u043d\u0435\u0439 \u0438 \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u044f\u0433\u043e\u0434\u0438\u0446. \u0412\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u0435 4 \u043f\u043e\u0434\u0445\u043e\u0434\u0430 \u043f\u043e 10 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439, \u043e\u0442\u0434\u044b\u0445\u0430\u044f \u043e\u0442 30 \u0441\u0435\u043a\u0443\u043d\u0434 \u0434\u043e 1 \u043c\u0438\u043d\u0443\u0442\u044b \u043c\u0435\u0436\u0434\u0443 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f\u043c\u0438. \u0415\u0441\u043b\u0438 \u0432\u044b \u0447\u0443\u0432\u0441\u0442\u0432\u0443\u0435\u0442\u0435, \u0447\u0442\u043e \u043c\u043e\u0436\u0435\u0442\u0435 \u0441\u0434\u0435\u043b\u0430\u0442\u044c \u0431\u043e\u043b\u044c\u0448\u0435, \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u043d\u0430\u0434\u0435\u0442\u044c \u043b\u0435\u043d\u0442\u0443 \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u0438.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5ebdfe1 e-con-full e-flex e-con e-child\" data-id=\"5ebdfe1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-75dacb8 elementor-widget elementor-widget-image\" data-id=\"75dacb8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"570\" height=\"321\" src=\"https:\/\/getfullcare.com\/club-rus\/wp-content\/uploads\/2025\/10\/exercise-2-hamstrings.webp\" class=\"attachment-full size-full wp-image-3984\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-edc23d8 e-con-full e-flex e-con e-child\" data-id=\"edc23d8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-25890f7 e-con-full e-flex e-con e-child\" data-id=\"25890f7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7d0c296 elementor-widget elementor-widget-image\" data-id=\"7d0c296\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"570\" height=\"321\" src=\"https:\/\/getfullcare.com\/club-rus\/wp-content\/uploads\/2025\/10\/exercise-3-hamstring-stretch.gif\" class=\"attachment-full size-full wp-image-3985\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1e60d68 e-con-full e-flex e-con e-child\" data-id=\"1e60d68\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4f61225 elementor-widget elementor-widget-heading\" data-id=\"4f61225\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 3 \u2014 \u0420\u0430\u0441\u0442\u044f\u0436\u043a\u0430 \u043f\u043e\u0434\u043a\u043e\u043b\u0435\u043d\u043d\u043e\u0433\u043e \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ecb2d97 elementor-widget elementor-widget-text-editor\" data-id=\"ecb2d97\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span dir=\"auto\">\u0420\u0430\u0441\u0442\u044f\u0436\u043a\u0430 \u043c\u043e\u0436\u0435\u0442 \u0431\u044b\u0442\u044c \u043e\u0447\u0435\u043d\u044c \u043f\u043e\u043b\u0435\u0437\u043d\u0430 \u0434\u043b\u044f \u0443\u043c\u0435\u043d\u044c\u0448\u0435\u043d\u0438\u044f \u0431\u043e\u043b\u0438 \u0438 \u0440\u0438\u0441\u043a\u0430 \u0442\u0440\u0430\u0432\u043c. \u0412\u044b\u043f\u043e\u043b\u043d\u044f\u044f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u043a\u043e\u043b\u0435\u043d\u0430 \u0441\u0438\u0434\u044f, \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u0435\u0433\u043e. \u041f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0435\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435!<\/span><\/p><p><strong><span dir=\"auto\">\u0428\u0430\u0433 1.<\/span><\/strong><br \/><span dir=\"auto\">\u0421\u044f\u0434\u044c\u0442\u0435 \u043d\u0430 \u043a\u043e\u0432\u0440\u0438\u043a, \u0432\u044b\u043f\u0440\u044f\u043c\u0438\u0432 \u0441\u043f\u0438\u043d\u0443. \u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u043e\u0431\u0435 \u043d\u043e\u0433\u0438 \u043f\u0440\u044f\u043c\u044b\u043c\u0438.<\/span><br \/><strong><span dir=\"auto\">\u0428\u0430\u0433 2.<\/span><\/strong><br \/><span dir=\"auto\">\u0414\u043b\u044f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u0438 \u0437\u0430\u0432\u0435\u0434\u0438\u0442\u0435 \u043b\u0435\u043d\u0442\u0443 \u0437\u0430 \u0441\u0442\u0443\u043f\u043d\u0438 \u0438 \u043a\u0440\u0435\u043f\u043a\u043e \u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u043e\u0431\u0430 \u043a\u043e\u043d\u0446\u0430. \u041f\u043e\u0442\u044f\u043d\u0438\u0442\u0435 \u043b\u0435\u043d\u0442\u0443 \u043d\u0430 \u0441\u0435\u0431\u044f, \u0434\u0435\u0440\u0436\u0430 \u043b\u043e\u043a\u0442\u0438 \u0431\u043b\u0438\u0437\u043a\u043e \u043a \u0433\u0440\u0443\u0434\u0438.<\/span><br \/><strong><span dir=\"auto\">\u0428\u0430\u0433 3.<\/span><\/strong><br \/><span dir=\"auto\">\u0423\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0439\u0442\u0435 \u043d\u0430\u0442\u044f\u0436\u0435\u043d\u0438\u0435 \u043d\u0435 \u043c\u0435\u043d\u0435\u0435 20 \u0441\u0435\u043a\u0443\u043d\u0434, \u0437\u0430\u0442\u0435\u043c \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043e\u0441\u043b\u0430\u0431\u044c\u0442\u0435 \u043d\u0430\u0442\u044f\u0436\u0435\u043d\u0438\u0435. \u041f\u043e\u0434\u043e\u0436\u0434\u0438\u0442\u0435 30 \u0441\u0435\u043a\u0443\u043d\u0434 \u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 3 \u0440\u0430\u0437\u0430.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e5b4a48 e-con-full e-flex e-con e-child\" data-id=\"e5b4a48\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-f86075e e-con-full e-flex e-con e-child\" data-id=\"f86075e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b945bd4 elementor-widget elementor-widget-heading\" data-id=\"b945bd4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 4 \u2014 \u0420\u0430\u0441\u0442\u044f\u0436\u043a\u0430 \u043a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u043e\u0432<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5954743 elementor-widget elementor-widget-text-editor\" data-id=\"5954743\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span dir=\"auto\">\u0420\u0430\u0441\u0442\u044f\u0436\u043a\u0430 \u043c\u043e\u0436\u0435\u0442 \u043f\u043e\u043c\u043e\u0447\u044c \u0443\u043b\u0443\u0447\u0448\u0438\u0442\u044c \u0433\u0438\u0431\u043a\u043e\u0441\u0442\u044c \u043c\u044b\u0448\u0446 \u0432\u043e\u043a\u0440\u0443\u0433 \u043a\u043e\u043b\u0435\u043d\u0430 \u0438 \u0440\u0430\u0441\u0448\u0438\u0440\u0438\u0442\u044c \u0434\u0438\u0430\u043f\u0430\u0437\u043e\u043d \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0439 \u0432 \u043a\u043e\u043b\u0435\u043d\u043d\u043e\u043c \u0441\u0443\u0441\u0442\u0430\u0432\u0435. \u0414\u043b\u044f \u044d\u0442\u043e\u0433\u043e \u0445\u043e\u0440\u043e\u0448\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0442 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0440\u0430\u0441\u0442\u044f\u0436\u043a\u0443 \u043a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u0430, \u0442\u0430\u043a\u0438\u0435 \u043a\u0430\u043a \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0435\u0435:<\/span><\/p><p><strong><span dir=\"auto\">\u0428\u0430\u0433 1.<\/span><\/strong><br \/><span dir=\"auto\">\u0421\u0442\u043e\u044f, \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0441\u043e\u0433\u043d\u0438\u0442\u0435 \u043e\u0434\u043d\u043e \u043a\u043e\u043b\u0435\u043d\u043e \u043f\u043e\u0437\u0430\u0434\u0438 \u0441\u0435\u0431\u044f \u0438 \u043e\u0442\u043e\u0440\u0432\u0438\u0442\u0435 \u043f\u044f\u0442\u043a\u0443 \u043e\u0442 \u043f\u043e\u043b\u0430, \u0443\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u044f \u0431\u0451\u0434\u0440\u0430 \u043d\u0430 \u043e\u0434\u043d\u043e\u0439 \u043b\u0438\u043d\u0438\u0438. \u041f\u0440\u043e\u0434\u043e\u043b\u0436\u0430\u0439\u0442\u0435 \u043f\u043b\u0430\u0432\u043d\u043e \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u0442\u044c \u043f\u044f\u0442\u043a\u0443 \u0438 \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u0442\u044c \u0435\u0451 \u043a \u044f\u0433\u043e\u0434\u0438\u0446\u0430\u043c.<\/span><br \/><strong><span dir=\"auto\">\u0428\u0430\u0433 2.<\/span><\/strong><br \/><span dir=\"auto\">\u0423\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0439\u0442\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 15 \u0441\u0435\u043a\u0443\u043d\u0434, \u0437\u0430\u0442\u0435\u043c \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0432\u044b\u043f\u0440\u044f\u043c\u0438\u0442\u0435 \u043d\u043e\u0433\u0443. \u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0434\u0432\u0430 \u043f\u043e\u0434\u0445\u043e\u0434\u0430 \u043f\u043e 3 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u0432 \u043a\u0430\u0436\u0434\u043e\u043c, \u043e\u0442\u0434\u044b\u0445\u0430\u044f \u043f\u043e 30 \u0441\u0435\u043a\u0443\u043d\u0434 \u043d\u0430 \u043e\u0431\u0435\u0438\u0445 \u043d\u043e\u0433\u0430\u0445 \u043c\u0435\u0436\u0434\u0443 \u043f\u043e\u0434\u0445\u043e\u0434\u0430\u043c\u0438.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-93ce10e e-con-full e-flex e-con e-child\" data-id=\"93ce10e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1dff99a elementor-widget elementor-widget-image\" data-id=\"1dff99a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"570\" height=\"321\" src=\"https:\/\/getfullcare.com\/club-rus\/wp-content\/uploads\/2025\/10\/exercise-4-quadriceps-stretch.gif\" class=\"attachment-full size-full wp-image-3986\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2a77594 e-con-full e-flex e-con e-child\" data-id=\"2a77594\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-a692752 e-con-full e-flex e-con e-child\" data-id=\"a692752\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-795d51e elementor-widget elementor-widget-image\" data-id=\"795d51e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"570\" height=\"321\" src=\"https:\/\/getfullcare.com\/club-rus\/wp-content\/uploads\/2025\/10\/exercise-5-strengthening-the-quadriceps.gif\" class=\"attachment-full size-full wp-image-3987\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a7f238f e-con-full e-flex e-con e-child\" data-id=\"a7f238f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c0bdd03 elementor-widget elementor-widget-heading\" data-id=\"c0bdd03\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 5 \u2014 \u0423\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u043a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u043e\u0432<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-763fd22 elementor-widget elementor-widget-text-editor\" data-id=\"763fd22\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span dir=\"auto\">\u0411\u043e\u043b\u044c \u0432 \u043a\u043e\u043b\u0435\u043d\u0435 \u0447\u0430\u0441\u0442\u043e \u0432\u043e\u0437\u043d\u0438\u043a\u0430\u0435\u0442 \u0438\u0437-\u0437\u0430 \u0444\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0430\u043b\u044c\u043d\u043e\u0439 \u043f\u0435\u0440\u0435\u0433\u0440\u0443\u0437\u043a\u0438, \u0432\u044b\u0437\u0432\u0430\u043d\u043d\u043e\u0439 \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u044b\u043c \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435\u043c \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f, \u0447\u0442\u043e \u043f\u0440\u0438\u0432\u043e\u0434\u0438\u0442 \u043a \u0441\u0442\u0440\u0435\u0441\u0441\u0443 \u0438 \u0432\u043e\u0441\u043f\u0430\u043b\u0435\u043d\u0438\u044e. \u041f\u043e\u044d\u0442\u043e\u043c\u0443 \u0432\u0430\u0436\u043d\u043e \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0442\u044c \u0434\u043e\u043f\u043e\u043b\u043d\u0438\u0442\u0435\u043b\u044c\u043d\u0443\u044e \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u0443 \u0441\u0443\u0441\u0442\u0430\u0432\u0443, \u0443\u043a\u0440\u0435\u043f\u043b\u044f\u044f \u0447\u0435\u0442\u044b\u0440\u0451\u0445\u0433\u043b\u0430\u0432\u0443\u044e \u043c\u044b\u0448\u0446\u0443 \u0431\u0435\u0434\u0440\u0430.<\/span><br \/><span dir=\"auto\">\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u043a\u043e\u043b\u0435\u043d\u0430, \u0442\u0430\u043a\u0438\u0435 \u043a\u0430\u043a:<\/span><\/p><p><strong><span dir=\"auto\">\u0428\u0430\u0433 1.<\/span><\/strong><br \/><span dir=\"auto\">\u0427\u0442\u043e\u0431\u044b \u0432\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u044c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0434\u043b\u044f \u043a\u043e\u043b\u0435\u043d\u0435\u0439, \u0441\u044f\u0434\u044c\u0442\u0435 \u043d\u0430 \u043a\u043e\u0432\u0440\u0438\u043a, \u0432\u044b\u043f\u0440\u044f\u043c\u0438\u0442\u0435 \u0441\u043f\u0438\u043d\u0443, \u043e\u0431\u043e\u043f\u0440\u0438\u0442\u0435\u0441\u044c \u0441\u043f\u0438\u043d\u043e\u0439 \u043d\u0430 \u043f\u043e\u043b \u0438 \u043e\u043f\u0438\u0440\u0430\u0439\u0442\u0435\u0441\u044c \u043d\u0430 \u0440\u0443\u043a\u0438.<\/span><br \/><strong><span dir=\"auto\">\u0428\u0430\u0433 2.<\/span><\/strong><br \/><span dir=\"auto\">\u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u043e\u0434\u043d\u0443 \u043d\u043e\u0433\u0443 \u043f\u0440\u044f\u043c\u043e \u043f\u0435\u0440\u0435\u0434 \u0441\u043e\u0431\u043e\u0439, \u0441\u043e\u0433\u043d\u0443\u0432 \u0441\u0442\u043e\u043f\u0443, \u0441\u043b\u0435\u0433\u043a\u0430 \u0441\u043e\u0433\u043d\u0438\u0442\u0435 \u0434\u0440\u0443\u0433\u0443\u044e \u043d\u043e\u0433\u0443 \u0438 \u043f\u043e\u0434\u0442\u044f\u043d\u0438\u0442\u0435 \u0441\u0442\u043e\u043f\u0443 \u0431\u043b\u0438\u0436\u0435 \u043a \u0442\u0435\u043b\u0443.<\/span><br \/><strong><span dir=\"auto\">\u0428\u0430\u0433 3.<\/span><\/strong><br \/><span dir=\"auto\">\u041f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u043f\u0440\u044f\u043c\u0443\u044e \u043d\u043e\u0433\u0443, \u043d\u0435 \u0441\u0433\u0438\u0431\u0430\u044f \u043a\u043e\u043b\u0435\u043d\u043e, \u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u0441\u0442\u043e\u043f\u0443 \u043f\u0440\u044f\u043c\u043e\u0439 \u0438 \u043f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u0435\u0435 \u0434\u043e \u0443\u0440\u043e\u0432\u043d\u044f \u0441\u043e\u0433\u043d\u0443\u0442\u043e\u0433\u043e \u043a\u043e\u043b\u0435\u043d\u0430 \u0434\u0440\u0443\u0433\u043e\u0439 \u043d\u043e\u0433\u0438.<\/span><br \/><strong><span dir=\"auto\">\u0428\u0430\u0433 4.<\/span><\/strong><br \/><span dir=\"auto\">\u041f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u043d\u043e\u0433\u0443 15 \u0440\u0430\u0437, \u0430 \u0437\u0430\u0442\u0435\u043c \u0441\u043d\u043e\u0432\u0430 \u043e\u043f\u0443\u0441\u0442\u0438\u0442\u0435. \u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 3 \u043f\u043e\u0434\u0445\u043e\u0434\u0430 \u0441 \u043e\u0434\u043d\u043e\u0439 \u0438 \u0442\u043e\u0439 \u0436\u0435 \u043d\u043e\u0433\u043e\u0439, \u043e\u0442\u0434\u044b\u0445\u0430\u044f 30 \u0441\u0435\u043a\u0443\u043d\u0434 \u043c\u0435\u0436\u0434\u0443 \u043a\u0430\u0436\u0434\u044b\u043c \u043f\u043e\u0434\u0445\u043e\u0434\u043e\u043c. \u0417\u0430\u0442\u0435\u043c \u043f\u043e\u043c\u0435\u043d\u044f\u0439\u0442\u0435 \u043d\u043e\u0433\u0438 \u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435.<\/span><\/p><p><strong><span dir=\"auto\">\u0421\u043e\u0432\u0435\u0442:\u00a0<\/span><\/strong><em><span dir=\"auto\">\u0435\u0441\u043b\u0438 \u0432\u044b \u0443\u0436\u0435 \u0434\u043e\u0441\u0442\u0438\u0433\u043b\u0438 \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u043d\u043e\u0433\u043e \u0443\u0440\u043e\u0432\u043d\u044f \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0439 \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0438, \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0443\u0441\u043b\u043e\u0436\u043d\u0438\u0442\u044c \u044d\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435, \u0434\u043e\u0431\u0430\u0432\u0438\u0432 \u0443\u0442\u044f\u0436\u0435\u043b\u0438\u0442\u0435\u043b\u044c \u043d\u0430 \u043b\u043e\u0434\u044b\u0436\u043a\u0438 \u0432\u0435\u0441\u043e\u043c 1 \u043a\u0433.<\/span><\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e954ecb e-con-full e-flex e-con e-child\" data-id=\"e954ecb\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-cb8394a e-con-full e-flex e-con e-child\" data-id=\"cb8394a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-099f185 elementor-widget elementor-widget-heading\" data-id=\"099f185\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 6 \u2014 \u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0443 \u0441\u0442\u0435\u043d\u044b<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-85bba68 elementor-widget elementor-widget-text-editor\" data-id=\"85bba68\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span dir=\"auto\">\u041a\u043e\u043b\u0435\u043d\u043d\u044b\u0439 \u0441\u0443\u0441\u0442\u0430\u0432 \u043f\u043e\u043b\u0443\u0447\u0430\u0435\u0442 \u043f\u043e\u043b\u044c\u0437\u0443 \u043e\u0442 \u0431\u043e\u043b\u0435\u0435 \u043c\u043e\u0449\u043d\u044b\u0445 \u043c\u044b\u0448\u0446: \u044d\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043f\u043e\u043b\u0435\u0437\u043d\u043e \u0434\u043b\u044f \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u044f \u043a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u043e\u0432 \u0438 \u043c\u043e\u0436\u0435\u0442 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c\u0441\u044f \u0434\u043b\u044f \u043e\u0431\u043b\u0435\u0433\u0447\u0435\u043d\u0438\u044f \u0438 \u0443\u043c\u0435\u043d\u044c\u0448\u0435\u043d\u0438\u044f \u0431\u043e\u043b\u0438 \u0432 \u043a\u043e\u043b\u0435\u043d\u0435. \u0412\u0440\u0435\u043c\u044f \u0443\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u044f \u0434\u043e\u043b\u0436\u043d\u043e \u0441\u043e\u043e\u0442\u0432\u0435\u0442\u0441\u0442\u0432\u043e\u0432\u0430\u0442\u044c \u0432\u0430\u0448\u0438\u043c \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438\u043c \u0432\u043e\u0437\u043c\u043e\u0436\u043d\u043e\u0441\u0442\u044f\u043c \u0438 \u043c\u043e\u0436\u0435\u0442 \u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u0442\u044c\u0441\u044f \u0434\u043e \u043c\u0430\u043a\u0441\u0438\u043c\u0443\u043c 30 \u0441\u0435\u043a\u0443\u043d\u0434.<\/span><\/p><p><strong><span dir=\"auto\">\u0428\u0430\u0433 1.<\/span><\/strong><br \/><span dir=\"auto\">\u0427\u0442\u043e\u0431\u044b \u0432\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u044c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0434\u043b\u044f \u043a\u043e\u043b\u0435\u043d\u0435\u0439, \u043e\u0431\u043e\u043f\u0440\u0438\u0442\u0435\u0441\u044c \u043e \u0441\u0442\u0435\u043d\u0443 \u0438 \u043f\u0440\u0438\u0436\u043c\u0438\u0442\u0435 \u043f\u043b\u0435\u0447\u0438, \u0441\u043f\u0438\u043d\u0443 \u0438 \u0431\u0451\u0434\u0440\u0430 \u043a \u043d\u0435\u0439.<\/span><br \/><strong><span dir=\"auto\">\u0428\u0430\u0433 2.<\/span><\/strong><br \/><span dir=\"auto\">\u041e\u0442\u0441\u0442\u0430\u0432\u044c\u0442\u0435 \u043e\u0431\u0435 \u043d\u043e\u0433\u0438 \u043f\u0440\u0438\u043c\u0435\u0440\u043d\u043e \u043d\u0430 50 \u0441\u043c \u043e\u0442 \u0441\u0442\u0435\u043d\u044b \u0438 \u043f\u0440\u0438\u0436\u043c\u0438\u0442\u0435\u0441\u044c \u043a \u043d\u0435\u0439 \u0441\u043f\u0438\u043d\u043e\u0439 \u0438 \u043f\u043b\u0435\u0447\u0430\u043c\u0438. \u041f\u043e\u0441\u0442\u0430\u0432\u044c\u0442\u0435 \u043d\u043e\u0433\u0438 \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0435 \u0431\u0451\u0434\u0435\u0440.<\/span><br \/><strong><span dir=\"auto\">\u0428\u0430\u0433 3.<\/span><\/strong><br \/><span dir=\"auto\">\u0421\u043e\u0433\u043d\u0438\u0442\u0435 \u043d\u043e\u0433\u0438 \u0432 \u043a\u043e\u043b\u0435\u043d\u044f\u0445 \u0438 \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043f\u0435\u0440\u0435\u043a\u0430\u0442\u044b\u0432\u0430\u0439\u0442\u0435\u0441\u044c \u0441\u043f\u0438\u043d\u043e\u0439 \u0432\u0434\u043e\u043b\u044c \u0441\u0442\u0435\u043d\u044b, \u043f\u043e\u043a\u0430 \u043d\u0435 \u043f\u0440\u0438\u043c\u0438\u0442\u0435 \u043d\u043e\u0440\u043c\u0430\u043b\u044c\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0441\u0438\u0434\u044f.<\/span><br \/><strong><span dir=\"auto\">\u0428\u0430\u0433 4.<\/span><\/strong><br \/><span dir=\"auto\">\u0417\u0430\u0434\u0435\u0440\u0436\u0438\u0442\u0435\u0441\u044c \u0432 \u044d\u0442\u043e\u043c \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438 \u043d\u0430 5 \u0441\u0435\u043a\u0443\u043d\u0434, \u0437\u0430\u0442\u0435\u043c \u043f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435\u0441\u044c. \u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 5 \u0440\u0430\u0437. \u041f\u043e \u0432\u043e\u0437\u043c\u043e\u0436\u043d\u043e\u0441\u0442\u0438 \u0443\u0432\u0435\u043b\u0438\u0447\u044c\u0442\u0435 \u0432\u0440\u0435\u043c\u044f \u0443\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u044f \u0434\u043e 30 \u0441\u0435\u043a\u0443\u043d\u0434.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-faf80ce e-con-full e-flex e-con e-child\" data-id=\"faf80ce\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-429c547 elementor-widget elementor-widget-image\" data-id=\"429c547\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"570\" height=\"321\" src=\"https:\/\/getfullcare.com\/club-rus\/wp-content\/uploads\/2025\/10\/exercise-6-wall-squats.gif\" class=\"attachment-full size-full wp-image-3988\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u043a\u043e\u043b\u0435\u043d\u0435\u0439: \u043a\u0430\u043a \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u043a\u043e\u043b\u0435\u043d\u0438<\/p>\n","protected":false},"author":1,"featured_media":3974,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"footnotes":""},"categories":[80,81],"tags":[],"class_list":["post-3973","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gimnastika","category-uprazhneniya-ot-boli"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/getfullcare.com\/club-rus\/wp-json\/wp\/v2\/posts\/3973","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/getfullcare.com\/club-rus\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/getfullcare.com\/club-rus\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/getfullcare.com\/club-rus\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/getfullcare.com\/club-rus\/wp-json\/wp\/v2\/comments?post=3973"}],"version-history":[{"count":0,"href":"https:\/\/getfullcare.com\/club-rus\/wp-json\/wp\/v2\/posts\/3973\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getfullcare.com\/club-rus\/wp-json\/wp\/v2\/media\/3974"}],"wp:attachment":[{"href":"https:\/\/getfullcare.com\/club-rus\/wp-json\/wp\/v2\/media?parent=3973"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/getfullcare.com\/club-rus\/wp-json\/wp\/v2\/categories?post=3973"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getfullcare.com\/club-rus\/wp-json\/wp\/v2\/tags?post=3973"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}