{"id":3380,"date":"2020-04-03T16:47:19","date_gmt":"2020-04-03T13:47:19","guid":{"rendered":"https:\/\/one2onediet.com.cy\/?p=3380"},"modified":"2023-11-02T08:20:50","modified_gmt":"2023-11-02T06:20:50","slug":"sofa-workout-you-can-do-during-ad-breaks","status":"publish","type":"post","link":"https:\/\/one2onediet.com.cy\/ru\/sofa-workout-you-can-do-during-ad-breaks\/","title":{"rendered":"\u0421\u043f\u043e\u0440\u0442 \u043d\u0430 \u0434\u0438\u0432\u0430\u043d\u0435 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0440\u0435\u043a\u043b\u0430\u043c\u044b!"},"content":{"rendered":"

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\u041d\u0438\u0436\u0435 \u043f\u0440\u0438\u0432\u0435\u0434\u0435\u043d\u0430 \u043e\u0442\u043b\u0438\u0447\u043d\u0430\u044f \u00ab\u0434\u0438\u0432\u0430\u043d\u043d\u0430\u044f\u00bb \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430, \u043a\u043e\u0442\u043e\u0440\u0430\u044f \u043f\u043e\u0437\u0432\u043e\u043b\u0438\u0442 \u0432\u0430\u043c \u043d\u0435 \u043e\u0442\u0441\u0442\u0430\u0432\u0430\u0442\u044c \u043e\u0442 \u0432\u0430\u0448\u0438\u0445 \u043b\u044e\u0431\u0438\u043c\u044b\u0445 \u0448\u043e\u0443 \u0438 \u043f\u0440\u043e\u043a\u0430\u0447\u0430\u0442\u044c \u0432\u0441\u0435 \u0433\u0440\u0443\u043f\u043f\u044b \u043c\u044b\u0448\u0446.\n\n\u0427\u0435\u0433\u043e \u0436\u0435 \u0432\u044b \u0436\u0434\u0435\u0442\u0435?\n\n \u0414\u043b\u044f \u044d\u0442\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0432\u0430\u043c \u043d\u0435 \u043d\u0443\u0436\u043d\u043e \u043d\u0438\u043a\u0430\u043a\u043e\u0433\u043e \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u043e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u044f. \u0412\u044b \u043f\u0440\u0438\u0432\u044b\u043a\u043b\u0438 \u0440\u0430\u0431\u043e\u0442\u0430\u0442\u044c \u0441 \u043b\u0435\u0433\u043a\u0438\u043c\u0438 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\u0438? \u041d\u0435 \u0432\u043e\u043f\u0440\u043e\u0441: \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0437\u0430\u043c\u0435\u043d\u0438\u0442\u044c \u0438\u0445 \u0431\u0443\u0442\u044b\u043b\u043a\u043e\u0439 \u0432\u043e\u0434\u044b, \u0431\u0430\u043d\u043a\u043e\u0439 \u043a\u043e\u043d\u0441\u0435\u0440\u0432\u044b \u0438\u0437 \u043a\u043b\u0430\u0434\u043e\u0432\u043a\u0438, \u0438\u043b\u0438 \u0434\u0430\u0436\u0435 \u043a\u043d\u0438\u0433\u0430\u043c\u0438 \u0432 \u0442\u0432\u0435\u0440\u0434\u043e\u043c \u043f\u0435\u0440\u0435\u043f\u043b\u0435\u0442\u0435 ... \u041d\u0435\u0442 \u0431\u043e\u043b\u044c\u0448\u0435 \u043e\u043f\u0440\u0430\u0432\u0434\u0430\u043d\u0438\u0439, \u0434\u0430\u0432\u0430\u0439\u0442\u0435 \u0434\u0432\u0438\u0433\u0430\u0442\u044c\u0441\u044f!<\/p>\n\n\n\n

\u041a\u0440\u0443\u0433\u043e\u0432\u044b\u0435 \u043c\u0430\u0445\u0438 \u0440\u0443\u043a\u0430\u043c\u0438: \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u043f\u043b\u0435\u0447<\/h3>\n\n\n\n
    \n
  1. \u0412\u044b\u043f\u043e\u043b\u043d\u044f\u0435\u043c \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f \u0432\u0435\u0442\u0440\u044f\u043d\u043e\u0439 \u043c\u0435\u043b\u044c\u043d\u0438\u0446\u044b, \u0447\u0442\u043e\u0431\u044b \u0440\u0430\u0437\u0431\u0443\u0434\u0438\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u0438 \u043f\u0440\u0438\u0432\u0435\u0441\u0442\u0438 \u0438\u0445 \u0432 \u0442\u043e\u043d\u0443\u0441 \u043f\u0435\u0440\u0435\u0434 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0435\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439: \u0432\u043f\u0435\u0440\u0435\u0434 \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 30 \u0441\u0435\u043a\u0443\u043d\u0434, \u0430 \u0437\u0430\u0442\u0435\u043c \u043d\u0430\u0437\u0430\u0434.<\/li>\n\n\n\n
  2. \u0417\u0430\u0442\u0435\u043c \u043c\u0430\u0445\u0438 - \u0441\u043a\u0440\u0435\u0449\u0438\u0432\u0430\u043d\u0438\u044f \u043e\u0431\u0435\u0438\u0445 \u0440\u0443\u043a \u043d\u0430 \u0443\u0440\u043e\u0432\u043d\u0435 \u0433\u0440\u0443\u0434\u0438 \u043f\u0435\u0440\u0435\u0434 \u0441\u043e\u0431\u043e\u0439, \u044d\u0442\u043e \u043e\u0442\u043a\u0440\u043e\u0435\u0442 \u0433\u0440\u0443\u0434\u044c \u0438 \u043f\u043b\u0435\u0447\u0438!<\/li>\n<\/ol>\n\n\n\n

    \u00ab\u0421\u0435\u043b\u0438-\u0432\u0441\u0442\u0430\u043b\u0438\u00bb<\/p>\n\n\n\n

      \n
    1. \u0421\u044f\u0434\u044c\u0442\u0435 \u043d\u0430 \u0441\u0442\u0443\u043b (\u0438\u043b\u0438 \u0434\u0438\u0432\u0430\u043d), \u043f\u043e\u0441\u0442\u0430\u0432\u044c\u0442\u0435 \u043d\u043e\u0433\u0438 \u043d\u0430 \u043f\u043e\u043b.<\/li>\n\n\n\n
    2. \u041c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u0439\u0442\u0435 \u0441\u0432\u043e\u0435 \u0442\u0435\u043b\u043e \u0432\u0432\u0435\u0440\u0445, \u0432\u044b\u043f\u0440\u044f\u043c\u043b\u044f\u044f \u043d\u043e\u0433\u0438, \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u0440\u0443\u043a\u0438, \u0447\u0442\u043e\u0431\u044b \u043f\u043e\u0434\u0442\u043e\u043b\u043a\u043d\u0443\u0442\u044c \u0441\u0435\u0431\u044f \u0432\u0432\u0435\u0440\u0445.<\/li>\n\n\n\n
    3. \u0417\u0430\u0442\u0435\u043c \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0441\u0433\u0438\u0431\u0430\u0439\u0442\u0435 \u043d\u043e\u0433\u0438 \u0432 \u043a\u043e\u043b\u0435\u043d\u044f\u0445 \u0438 \u043e\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u0442\u0435\u043b\u043e \u043e\u0431\u0440\u0430\u0442\u043d\u043e \u0432 \u0441\u0438\u0434\u044f\u0447\u0435\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435.<\/li>\n\n\n\n
    4. \u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 12 - 15 \u0440\u0430\u0437.<\/li>\n\n\n\n
    5. \u041f\u043e \u043c\u0435\u0440\u0435 \u0442\u043e\u0433\u043e, \u043a\u0430\u043a \u0432\u044b \u0431\u0443\u0434\u0435\u0442\u0435 \u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u044c\u0441\u044f \u0441\u0438\u043b\u044c\u043d\u0435\u0435, \u0441\u0442\u0430\u0440\u0430\u0439\u0442\u0435\u0441\u044c \u0432\u0441\u0442\u0430\u0432\u0430\u0442\u044c, \u043d\u0435 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u044f \u0440\u0443\u043a\u0438 \u0432\u043e\u043e\u0431\u0449\u0435.<\/li>\n<\/ol>\n\n\n\n

      \u0416\u0438\u043c \u043e\u0442 \u043f\u043b\u0435\u0447 (\u0434\u0435\u043b\u044c\u0442\u043e\u0432\u0438\u0434\u043d\u0430\u044f \u043c\u044b\u0448\u0446\u0430)<\/p>\n\n\n\n

        \n
      1. \u0421\u044f\u0434\u044c\u0442\u0435 \u043f\u0440\u044f\u043c\u043e \u043d\u0430 \u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u044b\u0439 \u0441\u0442\u0443\u043b, \u043d\u043e\u0433\u0438 \u043d\u0430 \u043f\u043e\u043b\u0443, \u043a\u043e\u043b\u0435\u043d\u0438 \u0441\u043e\u0433\u043d\u0443\u0442\u044b \u0434\u043e 90 \u0433\u0440\u0430\u0434\u0443\u0441\u043e\u0432.<\/li>\n\n\n\n
      2. \u0412\u043e\u0437\u044c\u043c\u0438\u0442\u0435 \u0432\u0430\u0448\u0438 \u0433\u0430\u043d\u0442\u0435\u043b\u0438: \u0443\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0439\u0442\u0435 \u0432 \u043a\u0430\u0436\u0434\u043e\u0439 \u0440\u0443\u043a\u0435 \u043b\u0430\u0434\u043e\u043d\u044f\u043c\u0438 \u0432\u043f\u0435\u0440\u0435\u0434.<\/li>\n\n\n\n
      3. \u041d\u0430\u0447\u0438\u043d\u0430\u044f \u0441 \u0443\u0440\u043e\u0432\u043d\u044f \u043f\u043b\u0435\u0447, \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u044f\u0439\u0442\u0435 \u0440\u0443\u043a\u0438 \u0432\u0432\u0435\u0440\u0445 \u043a \u043f\u043e\u0442\u043e\u043b\u043a\u0443, \u043b\u043e\u043a\u0442\u0438 \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u044b, \u0440\u0443\u043a\u0438 \u043f\u0440\u044f\u043c\u044b\u0435.<\/li>\n\n\n\n
      4. \u0417\u0430\u0442\u0435\u043c \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043e\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u043d\u0430\u0437\u0430\u0434 \u0434\u043e \u0443\u0440\u043e\u0432\u043d\u044f \u043f\u043b\u0435\u0447.<\/li>\n\n\n\n
      5. \u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 12 - 15 \u0440\u0430\u0437.<\/li>\n<\/ol>\n\n\n\n
        \"\"<\/figure>\n\n\n\n

        \u0411\u043e\u043a\u043e\u0432\u044b\u0435 \u043f\u043e\u0434\u043d\u044f\u0442\u0438\u044f<\/h3>\n\n\n\n
          \n
        1. \u0421\u044f\u0434\u044c\u0442\u0435 \u043f\u0440\u044f\u043c\u043e, \u043d\u043e\u0433\u0438 \u043d\u0430 \u043f\u043e\u043b\u0443, \u043a\u043e\u043b\u0435\u043d\u0438 \u0441\u043e\u0433\u043d\u0438\u0442\u0435 \u0434\u043e 90 \u0433\u0440\u0430\u0434\u0443\u0441\u043e\u0432.<\/li>\n\n\n\n
        2. \u0412\u043e\u0437\u044c\u043c\u0438\u0442\u0435 \u0432 \u043a\u0430\u0436\u0434\u0443\u044e \u0440\u0443\u043a\u0443 \u043f\u043e \u0433\u0430\u043d\u0442\u0435\u043b\u0438, \u0440\u0443\u043a\u0438 \u043f\u043e \u043a\u0440\u0430\u044f\u043c.<\/li>\n\n\n\n
        3. \u0421\u043b\u0435\u0433\u043a\u0430 \u0441\u043e\u0433\u043d\u0438\u0442\u0435 \u0432 \u043b\u043e\u043a\u0442\u044f\u0445, \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u0434\u043e \u0443\u0440\u043e\u0432\u043d\u044f \u043f\u043b\u0435\u0447.<\/li>\n\n\n\n
        4. \u0417\u0430\u0442\u0435\u043c \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043e\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u043e\u0431\u0440\u0430\u0442\u043d\u043e.<\/li>\n\n\n\n
        5. \u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 12 - 15 \u0440\u0430\u0437.<\/li>\n<\/ol>\n\n\n\n

          \u0411\u043e\u043a\u043e\u0432\u044b\u0435 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f<\/h3>\n\n\n\n
            \n
          1. \u0421\u044f\u0434\u044c\u0442\u0435 \u043f\u0440\u044f\u043c\u043e \u043d\u0430 \u0441\u0442\u0443\u043b\u0435, \u043d\u043e\u0433\u0438 \u043d\u0430 \u043f\u043e\u043b\u0443, \u0441\u043e\u0433\u043d\u0438\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0438 \u0434\u043e 90 \u0433\u0440\u0430\u0434\u0443\u0441\u043e\u0432, \u0443\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u044f \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u0438\u043b\u0438 \u0431\u0443\u0442\u044b\u043b\u043a\u0438 \u0441 \u0432\u043e\u0434\u043e\u0439.<\/li>\n\n\n\n
          2. \u0412\u0442\u044f\u043d\u0438\u0442\u0435 \u0436\u0438\u0432\u043e\u0442 (\u043d\u0435 \u0437\u0430\u0431\u0443\u0434\u044c\u0442\u0435 \u0434\u044b\u0448\u0430\u0442\u044c!), \u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u043d\u0430 \u0443\u0440\u043e\u0432\u043d\u0435 \u0433\u0440\u0443\u0434\u0438, \u0432\u044b\u0442\u044f\u043d\u0443\u0432 \u0440\u0443\u043a\u0438.<\/li>\n\n\n\n
          3. \u041c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043f\u043e\u0432\u0435\u0440\u043d\u0438\u0442\u0435\u0441\u044c \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u0443, \u043d\u0430\u0441\u043a\u043e\u043b\u044c\u043a\u043e \u0441\u043c\u043e\u0436\u0435\u0442\u0435.<\/li>\n\n\n\n
          4. \u0417\u0430\u0442\u0435\u043c \u0432\u0435\u0440\u043d\u0438\u0442\u0435\u0441\u044c \u0432 \u0441\u0435\u0440\u0435\u0434\u0438\u043d\u0443 \u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0441 \u0434\u0440\u0443\u0433\u043e\u0439 \u0441\u0442\u043e\u0440\u043e\u043d\u044b.<\/li>\n\n\n\n
          5. \u041f\u043e\u0432\u0442\u043e\u0440\u044f\u0439\u0442\u0435 \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 30 \u0441\u0435\u043a\u0443\u043d\u0434<\/li>\n<\/ol>\n\n\n\n

            \u041e\u0442\u0436\u0438\u043c\u0430\u043d\u0438\u044f \u043d\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441\u0430\u0445 (\u043f\u0440\u043e\u0434\u0432\u0438\u043d\u0443\u0442\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f)<\/h3>\n\n\n\n
              \n
            1. \u0421\u044f\u0434\u044c\u0442\u0435 \u043d\u0430 \u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u044b\u0439 \u0441\u0442\u0443\u043b. \u041d\u043e\u0433\u0438 \u043d\u0430 \u043f\u043e\u043b, \u043a\u043e\u043b\u0435\u043d\u0438 \u0441\u043e\u0433\u043d\u0438\u0442\u0435 \u0434\u043e 90 \u0433\u0440\u0430\u0434\u0443\u0441\u043e\u0432.<\/li>\n\n\n\n
            2. \u041f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u043d\u0430 \u043a\u0440\u0430\u044f \u0441\u0438\u0434\u0435\u043d\u0438\u044f \u0438 \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043f\u0440\u0438\u043f\u043e\u0434\u043d\u0438\u043c\u0430\u0439\u0442\u0435 \u0442\u0435\u043b\u043e \u0441\u043e \u0441\u0442\u0443\u043b\u0430 \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u0440\u0443\u043a.<\/li>\n\n\n\n
            3. \u041c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0432\u0435\u0440\u043d\u0438\u0442\u0435\u0441\u044c \u0432 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435.<\/li>\n\n\n\n
            4. \u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 12 - 15 \u0440\u0430\u0437.<\/li>\n<\/ol>\n\n\n\n

               \u0416\u0438\u043c \u043d\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441 (\u0434\u043b\u044f \u043d\u043e\u0432\u0438\u0447\u043a\u043e\u0432)<\/p>\n\n\n\n

                \n
              1. \u0412\u0441\u0442\u0430\u043d\u044c\u0442\u0435 \u043f\u0440\u044f\u043c\u043e, \u043a\u043e\u043b\u0435\u043d\u0438 \u0441\u043e\u0433\u043d\u0438\u0442\u0435 \u0434\u043e 90 \u0433\u0440\u0430\u0434\u0443\u0441\u043e\u0432, \u0432 \u043a\u0430\u0436\u0434\u0443\u044e \u0440\u0443\u043a\u0443 \u0432\u043e\u0437\u044c\u043c\u0438\u0442\u0435 \u043f\u043e \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u0438 \u043f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u043d\u0430\u0434 \u0433\u043e\u043b\u043e\u0432\u043e\u0439, \u0441\u043b\u0435\u0433\u043a\u0430 \u0441\u043e\u0433\u043d\u0443\u0442\u044b\u0435 \u0432 \u043b\u043e\u043a\u0442\u0435.<\/li>\n\n\n\n
              2. \u041b\u043e\u043a\u0442\u0438 \u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u043a\u0430\u043a \u043c\u043e\u0436\u043d\u043e \u0431\u043b\u0438\u0436\u0435 \u043a \u0443\u0448\u0430\u043c, \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0441\u0433\u0438\u0431\u0430\u0439\u0442\u0435 \u0440\u0443\u043a\u0438 \u0432 \u043b\u043e\u043a\u0442\u044f\u0445 \u0438 \u043e\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u043a \u043f\u043b\u0435\u0447\u0430\u043c.<\/li>\n\n\n\n
              3. \u0412\u0435\u0440\u043d\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435. \u041f\u043e\u043c\u043d\u0438\u0442\u0435, \u0447\u0442\u043e \u043d\u0435\u043b\u044c\u0437\u044f \u0431\u043b\u043e\u043a\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u043b\u043e\u043a\u0442\u0438 \u0432 \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0442\u043e\u0447\u043a\u0435<\/li>\n\n\n\n
              4. \u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 12-15 \u0440\u0430\u0437.<\/li>\n<\/ol>\n\n\n\n
                \"\"<\/figure>\n\n\n\n

                \u041f\u043e\u0434\u044a\u0451\u043c \u043d\u0430 \u0431\u0438\u0446\u0435\u043f\u0441<\/p>\n\n\n\n

                  \n
                1. \u0421\u044f\u0434\u044c\u0442\u0435 \u043f\u0440\u044f\u043c\u043e \u043d\u0430 \u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u044b\u0439 \u0441\u0442\u0443\u043b, \u043d\u043e\u0433\u0438 \u043d\u0430 \u043f\u043e\u043b\u0443, \u043a\u043e\u043b\u0435\u043d\u0438 \u0441\u043e\u0433\u043d\u0443\u0442\u044b \u0434\u043e 90 \u0433\u0440\u0430\u0434\u0443\u0441\u043e\u0432.<\/li>\n\n\n\n
                2. \u0412 \u043a\u0430\u0436\u0434\u0443\u044e \u0440\u0443\u043a\u0443 \u0432\u043e\u0437\u044c\u043c\u0438\u0442\u0435 \u043f\u043e \u0433\u0430\u043d\u0442\u0435\u043b\u0438, \u0440\u0443\u043a\u0438 \u043f\u043e \u0441\u0442\u043e\u0440\u043e\u043d\u0430\u043c, \u043a\u0438\u0441\u0442\u0438 \u0432\u043f\u0435\u0440\u0435\u0434.<\/li>\n\n\n\n
                3. \u0423\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u044f \u043b\u043e\u043a\u0442\u0438, \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0441\u0433\u0438\u0431\u0430\u0439\u0442\u0435 \u0440\u0443\u043a\u0438 \u0432 \u043b\u043e\u043a\u0442\u044f\u0445, \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u044f\u044f \u043a\u0438\u0441\u0442\u0438 \u043a \u043f\u043b\u0435\u0447\u0430\u043c.<\/li>\n\n\n\n
                4. \u0423\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u044f \u043b\u043e\u043a\u0442\u0438, \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0432\u0435\u0440\u043d\u0438\u0442\u0435\u0441\u044c \u043a \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u043c\u0443 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u044e.<\/li>\n\n\n\n
                5. \u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 12 - 15 \u0440\u0430\u0437.<\/li>\n<\/ol>\n\n\n\n
                  \"\"<\/figure>\n\n\n\n

                  \u041f\u043e\u0434\u044a\u0451\u043c \u043d\u0430 \u043d\u043e\u0441\u043a\u0438<\/h3>\n\n\n\n
                    \n
                  1. \u0412\u0441\u0442\u0430\u043d\u044c\u0442\u0435 \u0440\u044f\u0434\u043e\u043c \u0441\u043e \u0441\u0442\u0435\u043d\u043e\u0439 \u0438\u043b\u0438 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u0434\u0438\u0432\u0430\u043d \u0432 \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435 \u043e\u043f\u043e\u0440\u044b.<\/li>\n\n\n\n
                  2. \u041c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043f\u0440\u0438\u043f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u043f\u044f\u0442\u043a\u0438 \u0441 \u043f\u043e\u043b\u0430, \u0443\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0439\u0442\u0435 \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 2 \u0441\u0435\u043a\u0443\u043d\u0434 \u043f\u0435\u0440\u0435\u0434 \u0442\u0435\u043c, \u043a\u0430\u043a \u043e\u043f\u0443\u0441\u0442\u0438\u0442\u044c \u043d\u0430 \u043f\u043e\u043b.<\/li>\n\n\n\n
                  3. \u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 12 - 15 \u0440\u0430\u0437.<\/li>\n<\/ol>\n\n\n\n

                    \u0412\u0430\u0443, \u0432\u044b \u043e\u0442\u043b\u0438\u0447\u043d\u043e \u0441\u043f\u0440\u0430\u0432\u0438\u043b\u0438\u0441\u044c! \u0412\u044b \u0442\u043e\u043b\u044c\u043a\u043e \u0447\u0442\u043e \u0441\u043e\u0436\u0433\u043b\u0438 \u043a\u0430\u043b\u043e\u0440\u0438\u0438, \u0440\u0430\u0437\u043c\u044f\u043b\u0438 \u0432\u0441\u0435 \u0442\u0435\u043b\u043e \u0438 \u043d\u0435 \u043f\u0440\u043e\u043f\u0443\u0441\u0442\u0438\u043b\u0438 \u0441\u0432\u043e\u0435 \u043b\u044e\u0431\u0438\u043c\u043e\u0435 \u0422\u0412 \u0448\u043e\u0443. \u0410 \u043a\u0442\u043e \u0441\u043a\u0430\u0437\u0430\u043b, \u0447\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043e\u043b\u0436\u043d\u044b \u0431\u044b\u0442\u044c \u0441\u043b\u043e\u0436\u043d\u044b\u043c\u0438? \u041f\u043e \u043c\u0435\u0440\u0435 \u0442\u043e\u0433\u043e, \u043a\u0430\u043a \u0431\u0443\u0434\u0435\u0442\u0435 \u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u044c\u0441\u044f \u0441\u0438\u043b\u044c\u043d\u0435\u0435, \u043f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0434\u043e\u0439\u0442\u0438 \u0434\u043e 3 \u043f\u043e\u0434\u0445\u043e\u0434\u043e\u0432 \u044d\u0442\u043e\u0433\u043e \u043a\u0440\u0443\u0433\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439, \u0438 \u0433\u043e\u0442\u043e\u0432\u044c\u0442\u0435\u0441\u044c \u043a \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0435\u043c\u0443 \u0447\u0435\u043b\u0435\u043d\u0434\u0436\u0443.<\/p>\n\n\n\n

                    \u0422\u0435\u043f\u0435\u0440\u044c, \u043a\u043e\u0433\u0434\u0430 \u0432\u044b \u0440\u0430\u0437\u043e\u0431\u0440\u0430\u043b\u0438\u0441\u044c \u0441 \u043d\u0430\u0448\u0435\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u043e\u0439 \u043d\u0430 \u0434\u0438\u0432\u0430\u043d\u0435, \u043f\u043e\u0447\u0435\u043c\u0443 \u0431\u044b \u043d\u0435 \u043f\u043e\u043f\u0440\u043e\u0431\u043e\u0432\u0430\u0442\u044c \u043d\u0430\u0448 30-\u0434\u043d\u0435\u0432\u043d\u044b\u0439 \u0447\u0435\u043b\u043b\u0435\u043d\u0434\u0436 \u043f\u043e \u0443\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u044e \u043f\u043b\u0430\u043d\u043a\u0438? \u0418\u043b\u0438 \u043c\u043e\u0436\u0435\u0442 \u0432\u044b \u0445\u043e\u0442\u0438\u0442\u0435 \u043d\u0430\u0447\u0430\u0442\u044c \u0431\u0435\u0433\u0430\u0442\u044c? \u0412 \u043b\u044e\u0431\u043e\u043c \u0441\u043b\u0443\u0447\u0430\u0435, \u043d\u0435 \u0437\u0430\u0431\u0443\u0434\u044c\u0442\u0435 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0442\u044c \u0432\u043e\u0434\u043d\u044b\u0439 \u0431\u0430\u043b\u0430\u043d\u0441 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a.<\/p>\n\n\n\n

                    \u0415\u0441\u043b\u0438 \u0432\u044b \u0445\u043e\u0442\u0438\u0442\u0435 \u0441\u0431\u0440\u043e\u0441\u0438\u0442\u044c \u043b\u0438\u0448\u043d\u0438\u0439 \u0432\u0435\u0441 \u0438 \u043f\u043e\u043b\u0443\u0447\u0438\u0442\u044c \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u0443 1:1, \u043f\u043e\u0447\u0435\u043c\u0443 \u0431\u044b \u043d\u0435 \u043d\u0430\u0439\u0442\u0438 \u041a\u043e\u043d\u0441\u0443\u043b\u044c\u0442\u0430\u043d\u0442\u0430?<\/p>","protected":false},"excerpt":{"rendered":"

                    Have you ever had one of those days where you\u2019ve had every intention of exercising, but suddenly, the sofa is holding you hostage and you\u2019re three episodes deep into a Netflix binge and showing no signs of stopping (we\u2019ve all been there!)\u2026 The good news is there are loads of easy ways of exercising at […]<\/p>\n","protected":false},"author":1,"featured_media":3386,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[53],"tags":[],"class_list":["post-3380","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-covid19"],"yoast_head":"\nSofa Workout You Can Do During Ad Breaks! - The 1:1 Diet<\/title>\n<meta name=\"description\" content=\"You don\u2019t need any specialist equipment for these moves, Sofa Workout You Can Do During Ad Breaks! 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