?YN�N�?�???? ???� N????�???�?�???� ???�N? ????N�N????�????N?

?Y??N�N????�?????� N??? N????�???�?�??????. ?s?�?? ???�N?N�??N�N?N?N? ??N�N�???�N�N?, ?????????�?�??N? N???N�?�?�???�??????, ??N�?�N�??N�.

0
72
комплекс упражнений со скакалкой

?Y??N�N????�N�N? ?�?�?� ?�?�??N?N�???? N?????N�N�???? ??N�?�??N? N??�???�????. ?zN????�?�??????, ?�N??�?? ??N�??N�???????? ???� ???�?? ?�N�N?N�N�N�?? ???�???�?? ???�N�?�N?N�??. ?�N�?? ?�?� ???�?�?�N�N?? ????????N�N? ?? N�N�?�???�?�?�N�??N�?? ?�?�?�, N�N�?�N�??N�N? N�?�N?N� ?? ?�?�N?N??�?????� ???�?? ???�??N?N�N?N�N? N??�?�N? ?�?�?�?????�????N�???? ??N�???�?�?�???�???? ???�?�?� ?�???????? ???�?? ?? ?????�??N?? ???� ????????N�N? ??N�????N?N� N???N�?�?�???�????N? ???� N????�???�?�???� ???�N? ????N�N????�????N?. ?�?�??N? N????�???�?�???� a�� N?N�?? ?�?�???�N�?�N�?�?�N???N�?? N?????N�N�??????N�?? N????�N�N???, ????N�??N�N�?? ??N??�?????� ?????�?�N� ?�N�N�N? ?????? N�N???????. ?�?� ?????�????, ???�??N�?????�N�, ???�N?N�N? N? N????�???? ?? ???????�??????N�??????N?, ???� ??N�??N�N� ???�?? ???� ???�N�N?. ?�N?N�N? ???�??N?N?????, ????N�??N�N�?� ?�?�???????�NZN�N?N? N??? N????�???�?�?????? ?? ??N�??N??�. ?YN�N�?�????, ????N�??N�N�?� ?? N?????N�N�?????????? ????N�?� ?????�NZN� ???�?�???�?????� A�N?????????????A�, ????N�N�N?N??�NZN�?� ???????????�NZN� ??N�????N�??N?N�N? ??N� N?????N?N�?�?? N�?�?�??N�N�.

?z ?????�N??�?� N????�???�?�???? ???�N? ????N�N????�????N? ?? ?�????N�????N?N? ?? N�?�?�???? ?????�???? ????????N�??N�N? ??????????. ?� N?N�???? N?N�?�N�N??� ??N� ??N?N�?�??????????N?N? N�???�N????? ???� ??N�?�????N?N�?�N?N�???�N� N??????????????� ???�N? N�N????�NZN�??N�. ???????�N????? ?????�???? ????N�?�N�N?N�N? ?�??N?????N� ?????�????N�?�????????, ?�?�?�?????�?????? ?�?�???????�N?N?N? ???� N????�???�?�???�?

???? N?N�?? ??????N� N?????N�N�?� ???� ??N�?�??N? ??????N??�N?N�??N� N?N�?�???? ???�??N?N??�??. ?z?�N�N�???? N�?�, ??N�?? N�??N�?�N� N??�N�??N???N�N? ?�??N??????� ?????�????N�?�????N� ?? ??????N�N???N?N�N? N�????N?N�N? ?�?�???????�NZN�N?N? N�??N�???�N????? ???�?? ??????????. ??N�?�????????: 15 ??????N?N� N�?�??N�?�??, ?�N?N�???�?????? ???�?? ???????? ?????�?????�N?NZN� N??�?�N�N? 100 ?????�?�, ?� 15 ??????N?N�???�N? N�N�?�????N�???????� N?N�?�?????�?? ????N�?�??N?????????N?N�?? ???� N????�???�?�???� a�� 150 ?????�?�. ?�N�?? N?N�N�?�??N�???????�?�, N?N????? ?�?�?� ?????????�????N�?�?�N???N�N� ??????N�??N?????.

?�N??�?? ??N�N�???�N�N? ?? N�?�N�?�?????� N�?�N??�, N�?? ?????�???? ??N?N�N�?�N�??N�N? ???????�?? 600 ?????�?�. ??N�???�N????? ?�?� ???�N�N�???? N??�?????�?�N�N?N? ???? ??N�?�??N? N????�????N�N� N???N�?�?�???�?????? N? ?�???�N?N??????? ???�??N�N??�???�???? ?? N?????N�N�?????????? ?�?�?�?�. ?YN�N�?�???? N??? N????�???�?�?????? N?N�??N�?�NZN�N?N? ?????�?�?�N???N�?? ???�N�???�??N�???? N�??N�???�N??� ???????�. ?�?�??N? ???�N? ????N� ??N??�???� N�???�N????? N??�???� N????�???�?�???�, ???�?????????? N??????�???????????? ??N�??N?N�N�?�??N?N�???� ???�N? N�??????, N�N�???�N� ????N�?�???? ???� N�?�???�N??�??N?N? ?�?� ???�?�, ?� N�?�???�?� 30 ??????N?N� N??????�???????????? ??N�?�???�????. ?�N�?????? ?�N????�N� ????N?N�?�N�??N�???? ???� ???�N�??N�N� ????N�?�N�.

??????????????, ??N�?�?????�, ?????�?�N� ???�????N�??N�N�?� ??N�??N�?????????????�?�?�????N?. ???�??N�?????�N�, ?�N??�?? N? ???�N? ?�???�N?N� N?N?N?N�?�??N�, ?????????�-?�???�?? ?�N�?�?? ?????�N�?�N�???? ???� ?????�?�????N�N� N�?�N??�N�???�N� ???�?? N�N�N?N�?�N�, N�?? ?�N?N�N??� ?�?�??N?N�N?N?N? ??N�N????????? ???????�???? N?????N�N�?�, ??N�?�N�?�N�N? ???�?�???�?????�.

????N�?�??N???????N�?� ???�??N�N??�???? ?�?�??N�?�N�?�??N�, ?�N??�?? ???�N? ??N?N�?�NZN� ???�??????????N�?�N�??N�?� ??????N�?�???? ?? ?�N?N�N? ??N�???�?�?�??N� N? ????N?N�N�??N�?�N�?�????N�?? ???�???�?�?????�??, ?� N�?�???�?� N? N??�N�???�N�????-N???N?N?????N?N�???? N???N?N�?�??????. ?YN�N�?�???? N??? N????�???�?�?????? ??????N?N� ??????N�N???N�N? ?�N�N�?�N�???�?�N??????� ???�???�?�?????�.

???�???�?� ??N�?? ?�???�N?N????? ???�N??�, ?�???�?�?� 100 ????, ??N�?�N�?? N??????�N�N?NZN� N????�N�?�?�?� N??�N?N�N? ???� ?????�N�N?, N??�N�??N???N�N? ???�N? ???? 90 ????, ?� ????N�???? ???�N�?�N�N? ?�?�???????�N�N?N?N? ??N�N�?�???�????. ?�?�??N? ???�-?�?� ?�??N????�???? ???�N??� N???N�?�?�???�????N? N??? N????�???�?�?????? ???�NZN� ?�???�N?N?N?NZ ???�??N�N??�??N? ???� ??N�???�?????�??.

?sN�?????� N�??????, ???� ??N??�???? N?N�?�?�N? N�???�N�?�N�N? N????�???�?�??N? ????N??�?� ????N�?????� ?? ???�N�?� ???�?? N�?�N?N�??N�?�??. ?YN�N�?�???? ?�N?N�N??� ????????N?N�, ?�N??�?? ????N??�?� ????N??�?�?????�???? ??N�???�???� ????N�?? ??N�??N??�?? ?�???�?�?� ????N?N� N�?�N?????. ?s ??N�???�???�?? ????N�?? ???� ??N�????N?N?N�N?N? ?�?�???????� ???�N�?�??N?N?N� ???�?? N�?�N????� N�?�N?.

  • ?z???� ?????�?�???� ?�N�N�N? ???????�?? 0,9 N??? ?? ?????�???�N�N�?�, N�?�?? ???�?? ?????�N�?� ?�N????�N� N??�??N??????? ?�?�???????? ???�?? N??�??N??????? N�N??�?�?�???? ???�N? ???�N?.
  • ?�N?N�???? ?�?� ?????�?�??N� ?�N�N�N? N??????�??N�????, N�N�???�N� ?????? ???� ??N�N????�?�N??�N�???�?�?? ???� ???�N???N� ?�?�???????�??, ????N�??N�N�?� ???�N??�?�N�?�?�N????? ?�N???N?N� ???�?�?�??N�???? ??N� ????N�?�.
  • ?�?�?????� N????�???�?�???? ??N�?�??N�?�?�N�N?N? ??N?N�????N? ???� N�??N?N�?�. ?z??N�?????�?�N???N�?? ?�?� N�?�?�???�N� ????N�?�???�?�N??�N�N?N? N??�?� ?? ???�???�?�?????�. ???�?�??N??�N� N??�???�??N�N? N????�???�?�??N? ?????????�?�??, ????N?N?N�??N�N? ???????�N� ?�?� ???� ?????� (??N?N?N�N? ???? N??�?�?????� ?�???? ???�N??�?�N�N?N?). ?�N?N�???? N????�???�?�???? ?????�?�??N� ???�N�??????N�N?N?N? ???� N?N�???????� ??N�N?????.

?z?�N�N�???? N?????????????N? N?N�?�N�N?N? ?? ???�?�?�?????? ???�N�N?N�???� ???�?? ?? N?N�?�N�N???N� ???�?�N?N??�N� N??????�N�, ?????????� ??N�??N�??????N�N?N? N????�???�N�N? N�?�?????? ????N�???�N�????. ?�N??�?? ??N� ???� N????�?�N�?� ??N�N�???�N�N? ???� N????�???�?�???�, ???� ?????�??N???N�?�N?N? a�� ???�N?N�????. ?�N?N�N??� N?N�??N�N?N?N?, N�?�?�?�?????�N? ??N??� ???� N�N�?? N?N�?�???�.

  1. ?????�N�?�?�?� ??N�N�???�??N�?� ?�?�?� N????�???�?�????. ??N??�???? ??N�N�N�???�N�N?N?N? ??N� ?????�?� ???� ???�N�N? N??�??N�?????�N�N�????, ???� ?�???�N?N??�. ?YN�???�?�???�N?N�N?N?N? ??N??�???? ???� N�N�????N�????. ?YN�N�?�???? N??�?�??N??�N� N??????�N�N??�N�N? ?? N�??N�??N??�?? N�?�?????�, ???? 100 ?? ??????N?N�N?.
  2. ?�?�N�??N�?� ?? N�N???N? ???�?� N�N?N�???? N????�???�?�???? ?? ???�N�?????�??N�?� ??N�N?N�??N�N? N�?�??, ???�?? ??N� ?�N� ???�?�?�?�?? ??N�?? ???�N�N�??N�N� ??N�N�?�???�N�. ?�?�N�?�?� ??????N?N�N? ??N�N?N�?�????N? ?????�?�??N?N�?� ??N�N�?�???? ???� ???�N�???????? N?N�?�???� N???N�?�?�???�??????. ???�?�????N�?�, N�N�???�N� N????�???�?�???� N????�N�N??�?�N?N? ???� ?????� ?? N�??N� ???????�??N�, ?????????� ??N� ????????N�N�????N??�?? ?????�N�N�. ???�???? a�� ???????�?? 80 ??N�N�?�?????? ?? ??????N?N�N?.
  3. ?�?�?�?�??N�?� N�?? ?�?�, N�???�N????? N�?�???�N�N? N�N?N�???? N??? N????�???�?�?????? N? ???�N? ?????�?�??N� ???�N�??????N�N?N?N? ?? ???�?�??N� N�N????�N�.

?YN�?�?????�N???N�?� N???N�?�?�???�????N? ???� N????�???�?�???� a�� ?�?�?�???? ?�N�N?N�N�?????? N??????�?�????N? ???�N??�. ?�??N�???�N?-N�N�?�???�N�N� N??????�N�N?NZN� N?N�?�?�N? N?N�??N�N?N?N? ???�?�?�N�N? N???N�?�?�???�????N? ??N�?�?????�N?????, N�?�?? ???�?? ?????�N�?� ??N� ?�N�N?N�N�?? ??N�????N�????N�?�N?N?, ?�N????�N�?� N?N?N�?�???�N�N? ?? ???� N??????�?�N�?� ??????N�N�???�N�N? ???�?�?� 10 ??????N?N�.

?�?�N�??N�?� N????�???�?�??N? ?�?� N�N?N�????, N??????�?�??N�?� N�N????? ?? ?�????N�N?N� ?? ??N�???�????N�?� ?�????N�?? ?? ????N�??N?N?N?. ???�?? N??�?�??N??�N� ???�N�?????�N�N? ?�NZ?�???� N???N�?�?�???�?????� N? N?N�???? N?????N�N�??????N�?? N????�N�N???????. ?�?????�?�????N? N??????�N�N??�NZN�N?N? ???�-?�?� ??N�?�N�?�????N? ????N?N�?�??, ?� ???� N�N???. ?�N????? ?????�?�??N� ?�N�N�N? ??N�?�??N�??N�?�N????? ???�???????????�??N�, N�N�???�N� ??N� N????????�?? ???�?�N�?�N�N? N?????N�??N?N�N? ?? N??????�N�N??�N�N? ???? 100 ??N�N�?�?????? ?? ??????N?N�N?, ???� ?�?�N�N�?�N�?????�N? N????�N�????NZ ???� ??N�?�N�?�?????� N�N??? ?? ???�?�N�?�N�.

?YN�???�?�???�N?N�N?N?N? ???�???? ???� ??????N?N??�N�???? N?N�????, ?� ???� ???� ??N?NZ N?N�????N?. ???? ?�N?N�N? ??N� ?�?�???????�?�N�?�N?N? ???�?? ?�N� ???� ????N???N�???�N�. ?????????� ?????�?�???� ?�N�N�N? ??N??�?????� ??N�N????�N?, ???� N?N?N�N??�N?N�?�N?N?, ?????�N�?� ????N�?�???? N�??N�??N??�???? ???� N?N�??N� ?�?�??N?N�???? ???� ?????�N?N�??N�N?N?.

?�N??�?? ???� ?????�N?N�?�?�N�N?N? ??N�N�???�N�N? ??N�?�??N? ?�N�N?N�N�??? ???� N�?�N?N?N�N�?�?????�??N�?�N?N?, ?????????�??N�?�N?N? ?? N�?�?????? N�?�?????�, ????N�??N�N�?? ???�N? N?N?N�N�?�?????�?�N�. ?�?�N�?�?� ???�???�?�NZ ?�?�?�?????�????N�N� N�N�?�????N�???????? ??N� ?????????�N�?� ?? ??????N�??N�N�??N�?? N�?�????, ????N�??N�N�?? N�?�???�?? 100 ??N�N�?�???�?? ?? ??????N?N�N?.

?�N??�?? ?�?� ??N� N�??N�??N�?� ????N�N????�N�N? ?�?�?�???????�N�N? N????�???�?�???� ?�N�N?N�N�??, N�?? N??�?�??N??�N� ???�N�?????�N�N? N?N�?�?�N? N? ???�??N�N??�???? ?? 15 ??????N?N� ?? ???�??N?, N????�?�??N�?????�N�N? ???? 40 ??????N?N� ?? ??????N�N? ???�???�?�??. ?z?????�???? ?? N?N�???? N??�N?N�?�?� ??N� N�??N???N??�N�?� ??N�????N�?�N�N?N?N? ?? ???�N�??N?NZ ???�???�?�NZ ?? ??N�???�?�?�N�N?N?N? ??N� ?�?�??N?N�???? ???????�N�?�. ?s?�?? ????????N�??N�N?N?N?, N�??N??� ?�???�N?N? a�� ???�?�N?N??� ?�N????�N?N?!

  • 1-5 ??????N?N�?� N�N�?�????N�????????: ??N�N�?�???? ???� ????N?N� ???????�N�.
  • 6-8 ??????N?N�?�: ??N�N�?�???? ??????N�?�N�?�?????? ???� ?�?�?????? ?? ???� ??N�?�?????? ???????�.
  • 9-11 ??????N?N�?�: N????????� ???�N�N�?????� N???N�?�?�???�?????� ???� ????N?N� ???????�N�.
  • 12-15 ??????N?N�?�: ??N�N�?�???? N? ??????N�?�N�???�?? ?�?�???�. ?�N??�?? ???????�N�?�?????� ???� ?????�?????�N??�N�, N�?? ??????N�??N�??N�?� ??N�N�?�???? ???� ?�?�?????? ?? ???� ??N�?�?????? ???????�N� ???? ??N�?�N�?�????.
  • 16-18 ??????N?N�?�: N????????????? ???� ????N?N� ???????�N� A�?????�N�?�??-???�?�?�??-????N�?�????-???�?�????A�. ???????�N�N??�N? N?N�?? N???N�?�?�???�?????�, N?N�?�N�?�??N�?�N?N? ???�N�?�?????????�N�N?N?N? ?? ??N�??N?N�N�?�??N?N�???� ?????????�N�N� N????�N�?�?�?� ?????�N�?�??, ????N�???? ???�?�?�?? ?? N�?�?? ???�?�?�?�.
  • 19-20 ??????N?N�?�: ??N�N�?�???? N? ???�N�?�N�??N�?? ???????�?�?????�?? N????�???�?�????. ?�N??�?? N�?�??N?N??� ??N� ??N�N?N�???�?? N????�???�?�??N? ?????�N�?�??, N�?? N�?�???�N�N? ???�?? ??N�?????�N�N?N? ??N�N?N�??N�N? ?�?� ???�?�?�??.
  • 21-23 ??????N?N�?�: N????????� ???�N�N�?????� N???N�?�?�???�?????�, N�???�N????? N�?�???�N�N? ??N� ??N�N�???�?�N�?� ???� ???�N?N�?�, ????????N�?�N�?????�N?N?N? ??????N�N??? N??????�?? ??N???.
  • 24 ??????N?N�?�: ??N�N�?�???? N? ???�N�?�??N�?�N�?????�?????�?? N????�???�?�????.
  • 25-29 ??????N?N�?�: N�?�N�?�???????�?????� N�?�?????� ???�N�N�???????? N???N�?�?�???�????N?: N? ??N�?�??N? ?�N�N?N�N�?????? ???� ???�???�?�????N�??.

?Y??N??�?�???????� ??N?N�N? ??????N?N� N�N�?�????N�???????? ??N??�??N� ???�N? N�??????, N�N�???�N� ??N� N??????�???�?? ????N�?�??N?????????N?N�N? ???�??N�N??�???? ?? N�?�?�???? ???� ??N?N�?�???�???�?????�?�??N?N?. ?Y??N??�?� ?????????�?�??N??� N???N�?�?�???�?????? N??�?�??N??�N� N??�N�?�N�N? N????�???�?�??N? ?? ??N�??N?N�?? ????N�??????N�N? ???� ???�N?N�?� ?? N�?�N�?�?????� ?�N�?� ??N?N�?? ??????N?N�.

?�N??�?? ??N� N�?�N????�?? ?�?�???????�N�N?N?N? ???� 30, ?� 15 ??????N?N� ?? ???�??N?, N?????N�?�N�??N�?� ??N�?�??N? ???�?�???????? ???� N???N�?�?�???�?????? ?? ?????� N�?�?�?�. ?� ??N�????N�?????�, N?N�?? ???� 100% ???�N??�?�N�?�?�N???N�?? ?????????�?�??N? N???N�?�?�???�??????, ????N?N�????N? ?�N??�?? N? ???�N? N??�???�????N?N�?? N? ??????N�???????�N�???�?? ???????�?�?????? ???? ??N�?�??N? ??N�N�?�?????? ???� ?????????? ???????�, ?�?�???�????N�?� N�?�?????? N????????????? ???� ?�?�?? N??? N????�???�?�?????? ???�?? ?�?� ???�N�?�??N�?�N�?????�?????�.

?s???????� ??N� N? ????????N�N?NZ N????�???�?�???? ????N�N????�?�N�?� ???? ?�?�?�?�?????????? ???�N??�, N?????N�?�N�??N�?� N�N�?�????N�???????? ???? 10-15 ??????N?N�. ?z???? ??????????N?N� ?�N�N�N? ?? N�????N?N??�, ??N????�?�?????? ?�N??�?? ???�N??� N�?�?�??N�?� N???N??�?�???� N? ????N?N?????N�?�N?????N�?? N??????�?????�?? ?? ??N�??N??�.


See also:

Ваш коментарий очень важен для нас