{"id":101,"date":"2021-04-02T22:33:42","date_gmt":"2021-04-02T22:33:42","guid":{"rendered":"https:\/\/beyond.mk\/fitnesagol\/?p=101"},"modified":"2021-05-07T11:09:51","modified_gmt":"2021-05-07T11:09:51","slug":"kolku-dolgo-e-potrebno-da-gi-namalite-visokot-kilogrami","status":"publish","type":"post","link":"https:\/\/beyond.mk\/fitnesagol\/kolku-dolgo-e-potrebno-da-gi-namalite-visokot-kilogrami\/","title":{"rendered":"\u041a\u043e\u043b\u043a\u0443 \u0434\u043e\u043b\u0433\u043e \u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u043e \u0434\u0430 \u0433\u0438 \u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438?"},"content":{"rendered":"\n<p>\u0414\u0430\u043b\u0438 \u043f\u0440\u0438\u0447\u0438\u043d\u0430\u0442\u0430 \u0437\u0430 \u0433\u0443\u0431\u0435\u045a\u0435 \u043d\u0430 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438 \u0432\u0438 \u0435 \u0437\u0430 \u0434\u0430 \u0433\u043e \u043f\u043e\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u0432\u0430\u0448\u0435\u0442\u043e \u0437\u0434\u0440\u0430\u0432\u0458\u0435 \u0438\u043b\u0438 \u043f\u0430\u043a \u0441\u0435 \u0441\u043f\u0440\u0435\u043c\u0430\u0442\u0435 \u0437\u0430 \u043d\u0435\u043a\u043e\u0458 \u043f\u043e\u0441\u0435\u0431\u0435\u043d \u043d\u0430\u0441\u0442\u0430\u043d, \u043f\u043e\u0441\u0442\u0430\u0432\u0443\u0432\u0430\u045a\u0435\u0442\u043e \u043d\u0430 \u0440\u0435\u0430\u043b\u043d\u0430 \u0446\u0435\u043b \u0435 \u043c\u043d\u043e\u0433\u0443 \u0432\u0430\u0436\u043d\u043e \u0437\u0430 \u0434\u0430 \u0433\u0438 \u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438\u0442\u0435 \u043d\u0430 <a rel=\"noreferrer noopener\" href=\"https:\/\/beyond.mk\/fitnesagol\/%d1%82%d1%80%d0%b8-%d0%bb%d0%b5%d1%81%d0%bd%d0%b8-%d1%87%d0%b5%d0%ba%d0%be%d1%80%d0%b8-%d0%b7%d0%b0-%d0%b3%d1%83%d0%b1%d0%b5%d1%9a%d0%b5-%d0%bd%d0%b0-%d0%b2%d0%b8%d1%88%d0%be%d0%ba%d0%be%d1%82-%d0%ba\/\" target=\"_blank\">\u0437\u0434\u0440\u0430\u0432 \u043d\u0430\u0447\u0438\u043d<\/a>. <\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" href=\"https:\/\/beyond.mk\/fitnesagol\/%d0%ba%d0%be%d0%bb%d0%ba%d1%83-%d0%b2%d1%80%d0%b5%d0%bc%d0%b5-%d0%b5-%d0%bf%d0%be%d1%82%d1%80%d0%b5%d0%b1%d0%bd%d0%be-%d0%b7%d0%b0-%d0%b4%d0%b0-%d1%81%d1%82%d0%b0%d0%bd%d0%b5%d1%82%d0%b5-%d1%84%d0%b8\/\" target=\"_blank\">\u0412\u0440\u0435\u043c\u0435\u0442\u043e \u043a\u043e\u0435 \u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u043e \u0434\u0430 \u0433\u0438 \u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438<\/a> \u0437\u0430\u0432\u0438\u0441\u0438 \u043e\u0434 \u043d\u0435\u043a\u043e\u043b\u043a\u0443 \u0444\u0430\u043a\u0442\u043e\u0440\u0438, \u043d\u043e \u043f\u0440\u0435\u0434 \u0434\u0430 \u0433\u0438 \u043f\u043e\u0441\u043e\u0447\u0438\u043c\u0435 \u0437\u0430 \u0444\u0430\u043a\u0442\u043e\u0440\u0438\u0442\u0435, \u0432\u0430\u0436\u043d\u043e \u0435 \u0434\u0430 \u043e\u0431\u0458\u0430\u0441\u043d\u0438\u043c\u0435 \u043a\u0430\u043a\u043e \u0432\u0441\u0443\u0448\u043d\u043e\u0441\u0442 \u0441\u0435 \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u0430\u0442 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"426\" src=\"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/04\/pexels-anna-shvets-4672267.jpg\" alt=\"\u043a\u043e\u043b\u043a\u0443 \u0432\u0440\u0435\u043c\u0435 \u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u043e \u0434\u0430 \u0433\u0438 \u0438\u0437\u0433\u0443\u0431\u0438\u0442\u0435 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438\" class=\"wp-image-108\" srcset=\"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/04\/pexels-anna-shvets-4672267.jpg 640w, https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/04\/pexels-anna-shvets-4672267-300x200.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u041a\u0430\u043a\u043e \u043d\u0430\u0448\u0435\u0442\u043e \u0442\u0435\u043b\u043e \u0442\u0440\u043e\u0448\u0438 \u043a\u0430\u043b\u043e\u0440\u0438\u0438?<\/h2>\n\n\n\n<p>\u0417\u0430 \u0434\u0430 \u0441\u0435 \u043f\u043e\u0447\u043d\u0435 \u0441\u043e \u0433\u0443\u0431\u0435\u045a\u0435\u0442\u043e \u043d\u0430 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438, \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u043e \u0435 \u0434\u0430 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u0442\u0435 \u043f\u043e\u043c\u0430\u043b\u043a\u0443 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043e\u0442\u043a\u043e\u043b\u043a\u0443 \u0448\u0442\u043e \u0442\u0440\u043e\u0448\u0438\u0442\u0435 \u0441\u0435\u043a\u043e\u0458\u0434\u043d\u0435\u0432\u043d\u043e. \u041a\u0430\u043b\u043e\u0440\u0438\u0438\u0442\u0435 \u0441\u0435 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u0430\u0442 \u0441\u043e \u0441\u0435\u043a\u043e\u0458\u0430 \u0445\u0440\u0430\u043d\u0430 \u0438 \u043f\u0438\u0458\u0430\u043b\u043e\u043a \u0448\u0442\u043e \u0433\u043e \u043a\u043e\u043d\u0437\u0443\u043c\u0438\u0440\u0430\u043c\u0435 \u0432\u043e \u0442\u0435\u043a\u043e\u0442 \u043d\u0430 \u0434\u0435\u043d\u043e\u0442. <\/p>\n\n\n\n<p>\u041d\u0430\u0448\u0435\u0442\u043e \u0442\u0435\u043b\u043e \u0442\u0440\u043e\u0448\u0438 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043d\u0430 \u0442\u0440\u0438 \u043d\u0430\u0447\u0438\u043d\u0438 \u0432\u043e \u0442\u0435\u043a\u043e\u0442 \u043d\u0430 \u0434\u0435\u043d\u043e\u0442 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3302369\/\" target=\"_blank\">1<\/a>).<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>\u041c\u0435\u0442\u0430\u0431\u043e\u043b\u0438\u0447\u043a\u0430 \u0441\u0442\u0430\u043f\u043a\u0430 \u043f\u0440\u0438 \u043e\u0434\u043c\u0430\u0440\u0430\u045a\u0435 &#8211; \u0431\u0440\u043e\u0458\u043e\u0442 \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043a\u043e\u0438 \u0441\u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u0438 \u0437\u0430 \u043e\u0441\u043d\u043e\u0432\u043d\u0438\u0442\u0435 \u0444\u0443\u043d\u043a\u0446\u0438\u0438 \u043d\u0430 \u0442\u0435\u043b\u043e\u0442\u043e \u043a\u0430\u043a\u043e \u0448\u0442\u043e \u0441\u0435 \u0434\u0438\u0448\u0435\u045a\u0435 \u0438 \u0441\u0440\u0446\u0435\u0432\u043e \u043e\u0442\u0447\u0443\u043a\u0443\u0432\u0430\u045a\u0435.<\/li><li>\u0422\u0435\u0440\u043c\u0430\u043b\u0435\u043d \u0435\u0444\u0435\u043a\u0442 \u043e\u0434 \u0445\u0440\u0430\u043d\u0430 &#8211; \u043a\u0430\u043b\u043e\u0440\u0438\u0438\u0442\u0435 \u043a\u043e\u0438 \u0441\u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u0438 \u0437\u0430 \u0434\u0430 \u0441\u0435 \u0441\u0432\u0430\u0440\u0438, \u0430\u043f\u0441\u043e\u0440\u0431\u0438\u0440\u0430 \u0438 \u043c\u0435\u0442\u0430\u0431\u043e\u043b\u0438\u0437\u0438\u0440\u0430 \u0445\u0440\u0430\u043d\u0430\u0442\u0430.<\/li><li>\u0422\u0435\u0440\u043c\u0430\u043b\u0435\u043d \u0435\u0444\u0435\u043a\u0442 \u043e\u0434 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442 &#8211; \u043a\u0430\u043b\u043e\u0440\u0438\u0438\u0442\u0435 \u043a\u043e\u0438 \u0441\u0435 \u0442\u0440\u043e\u0448\u0430\u0442 \u043f\u0440\u0438 \u0432\u0435\u0436\u0431\u0430\u045a\u0435 \u0438\u043b\u0438 \u043f\u0440\u0430\u0432\u0435\u045a\u0435 \u043d\u0435\u043a\u043e\u0458\u0430 \u0434\u0440\u0443\u0433\u0430 \u0444\u0438\u0437\u0438\u0447\u043a\u0430 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442. <\/li><\/ol>\n\n\n\n<p>\u0414\u043e\u043a\u043e\u043b\u043a\u0443 \u0431\u0440\u043e\u0458\u043e\u0442 \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043a\u043e\u0438 \u0433\u0438 \u0442\u0440\u043e\u0448\u0438\u0442\u0435 \u0435 \u0435\u0434\u043d\u0430\u043a\u043e\u0432 \u043d\u0430 \u0431\u0440\u043e\u0458\u043e\u0442 \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043a\u043e\u0438 \u0433\u0438 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u0442\u0435 \u0432\u0430\u0448\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u045c\u0435 \u043e\u0441\u0442\u0430\u043d\u0435 \u043d\u0435\u043f\u0440\u043e\u043c\u0435\u043d\u0435\u0442\u0430. \u0417\u0430 \u0434\u0430 \u0438\u0437\u0433\u0443\u0431\u0438\u0442\u0435 \u0442\u0435\u0436\u0438\u043d\u0430, \u043c\u043e\u0440\u0430 \u0432\u0430\u0448\u0435\u0442\u043e \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0434\u0430 \u0431\u0438\u0434\u0435 \u043d\u0435\u0433\u0430\u0442\u0438\u0432\u043d\u043e \u043e\u0434\u043d\u043e\u0441\u043d\u043e \u0434\u0430 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u0442\u0435 \u043f\u043e\u043c\u0430\u043b\u043a\u0443 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043e\u0434 \u0448\u0442\u043e \u0442\u0440\u043e\u0448\u0438\u0442\u0435.<\/p>\n\n\n\n<p>\u0418\u043c\u0430 \u043d\u0435\u043a\u043e\u043b\u043a\u0443 \u043f\u043e\u0432\u0430\u0436\u043d\u0438 \u0444\u0430\u043a\u0442\u043e\u0440\u0438 \u043a\u043e\u0438 \u0442\u0440\u0435\u0431\u0430 \u0434\u0430 \u0441\u0435 \u0437\u0435\u043c\u0430\u0442 \u043f\u0440\u0435\u0434\u0432\u0438\u0434 \u0437\u0430 \u0434\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u043f\u0440\u0435\u0441\u043c\u0435\u0442\u0430\u0442\u0435 \u043a\u043e\u043b\u043a\u0443 \u0432\u0440\u0435\u043c\u0435 \u045c\u0435 \u0432\u0438 \u0431\u0438\u0434\u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u043e \u0434\u0430 \u0433\u0438 \u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u041f\u043e\u043b<\/h2>\n\n\n\n<p>\u0421\u043e\u043e\u0434\u043d\u043e\u0441\u043e\u0442 \u043d\u0430 \u043c\u0430\u0441\u043d\u043e \u0442\u043a\u0438\u0432\u043e \u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u043e \u0442\u043a\u0438\u0432\u043e \u0435 \u0433\u043e\u043b\u0435\u043c \u0444\u0430\u043a\u0442\u043e\u0440 \u0437\u0430 \u0433\u0443\u0431\u0435\u045a\u0435 \u0442\u0435\u0436\u0438\u043d\u0430. <\/p>\n\n\n\n<p>\u0416\u0435\u043d\u0438\u0442\u0435 \u043d\u0430\u0458\u0447\u0435\u0441\u0442\u043e \u0438\u043c\u0430\u0430\u0442 \u043e\u043a\u043e\u043b\u0443 5-10% \u043f\u043e\u0433\u043e\u043b\u0435\u043c \u0441\u043e\u043e\u0434\u043d\u043e\u0441 \u043d\u0430 \u043c\u0430\u0441\u043d\u043e \u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u043e \u0442\u043a\u0438\u0432\u043e \u043e\u0442\u043a\u043e\u043b\u043a\u0443 \u043c\u0430\u0436\u0438 \u0441\u043e \u0438\u0441\u0442\u0430 \u0432\u0438\u0441\u0438\u043d\u0430 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4535334\/\" target=\"_blank\">2<\/a>). <\/p>\n\n\n\n<p>\u0422\u043e\u0430 \u0437\u043d\u0430\u0447\u0438 \u0434\u0435\u043a\u0430 \u0436\u0435\u043d\u0438\u0442\u0435 \u0433\u043e\u0440\u0430\u0442 \u043e\u043a\u043e\u043b\u0443 5-10% \u043f\u043e\u043c\u0430\u043b\u043a\u0443 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043e\u0442\u043a\u043e\u043b\u043a\u0443 \u043c\u0430\u0436\u0438\u0442\u0435 \u0434\u043e\u0434\u0435\u043a\u0430 \u0441\u0435 \u043e\u0434\u043c\u0430\u0440\u0430\u0430\u0442 \u0438 \u0437\u0430\u0442\u043e\u0430 \u043c\u0430\u0436\u0438\u0442\u0435 \u043d\u0430\u0458\u0447\u0435\u0441\u0442\u043e \u043f\u043e\u0431\u0440\u0437\u043e \u0443\u0441\u043f\u0435\u0432\u0430\u0430\u0442 \u0434\u0430 \u0433\u0438 \u043d\u0430\u043c\u0430\u043b\u0430\u0442 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438. \u0415\u0434\u043d\u043e \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0435 \u043a\u043e\u0435 \u0442\u0440\u0430\u0435\u043b\u043e \u043e\u0441\u0443\u043c \u043d\u0435\u0434\u0435\u043b\u0438 \u0432\u043e \u043a\u043e\u0435 \u0443\u0447\u0435\u0441\u0442\u0432\u0443\u0432\u0430\u043b\u0435 \u043f\u0440\u0435\u043a\u0443 2000 \u0438\u0441\u043f\u0438\u0442\u0430\u043d\u0438\u0446\u0438 \u043a\u043e\u0438 \u0431\u0438\u043b\u0435 \u043d\u0430 \u0434\u0438\u0435\u0442\u0430 \u043e\u0434 800 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043d\u0430 \u0434\u0435\u043d \u043f\u043e\u043a\u0430\u0436\u0430\u043b\u043e \u0434\u0435\u043a\u0430 \u043c\u0430\u0436\u0438\u0442\u0435 \u0438\u0437\u0433\u0443\u0431\u0438\u043b\u0435 16% \u043f\u043e\u0432\u0435\u045c\u0435 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438 \u043e\u0434 \u0436\u0435\u043d\u0438\u0442\u0435 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/30088336\" target=\"_blank\">3<\/a>).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0412\u043e\u0437\u0440\u0430\u0441\u0442<\/h2>\n\n\n\n<p>\u0415\u0434\u043d\u0430 \u043e\u0434 \u043c\u043d\u043e\u0433\u0443\u0442\u0435 \u043f\u0440\u043e\u043c\u0435\u043d\u0438 \u0432\u043e \u043d\u0430\u0448\u0435\u0442\u043e \u0442\u0435\u043b\u043e \u0434\u043e\u0434\u0435\u043a\u0430 \u0441\u0442\u0430\u0440\u0435\u0435\u043c\u0435 \u0435 \u043f\u0440\u043e\u043c\u0435\u043d\u0430\u0442\u0430 \u043d\u0430 \u043a\u043e\u043c\u043f\u043e\u0437\u0438\u0446\u0438\u0458\u0430\u0442\u0430. \u041f\u0440\u0438 \u043e\u0432\u0430\u0430 \u043f\u0440\u043e\u043c\u0435\u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430 \u0441\u0435 \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430 \u0434\u043e\u0434\u0435\u043a\u0430 \u043f\u0430\u043a \u043c\u0430\u0441\u043d\u043e\u0442\u043e \u0442\u043a\u0438\u0432\u043e \u0441\u0435 \u0437\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430.<\/p>\n\n\n\n<p>\u0421\u043e \u043e\u0432\u0430\u0430 \u043f\u0440\u043e\u043c\u0435\u043d\u0430 \u0438 \u0434\u0440\u0443\u0433\u0438 \u0444\u0430\u043a\u0442\u043e\u0440\u0438 \u043a\u0430\u043a\u043e \u0448\u0442\u043e \u0435 \u043f\u043e\u043c\u0430\u043b\u0430\u0442\u0430 \u043f\u043e\u0442\u0440\u0435\u0431\u0430 \u043e\u0434 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043d\u0430 \u0433\u043e\u043b\u0435\u043c\u0438\u0442\u0435 \u043e\u0440\u0433\u0430\u043d\u0438, \u043f\u0440\u0438\u0434\u043e\u043d\u0435\u0441\u0443\u0432\u0430 \u0434\u043e \u043f\u043e\u043c\u0430\u043b\u0430 \u043c\u0435\u0442\u0430\u0431\u043e\u043b\u0438\u0447\u043a\u0430 \u0441\u0442\u0430\u043f\u043a\u0430 \u043f\u0440\u0438 \u043e\u0434\u043c\u0430\u0440\u0430\u045a\u0435 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20004080\" target=\"_blank\">4<\/a>, <a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17634323\/\" target=\"_blank\">5<\/a>). <\/p>\n\n\n\n<p>\u0412\u0441\u0443\u0448\u043d\u043e\u0441\u0442 \u043b\u0443\u0453\u0435\u0442\u043e \u043d\u0430\u0434 70 \u0433\u043e\u0434\u0438\u043d\u0438 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0438\u043c\u0430\u0430\u0442 \u043c\u0435\u0442\u0430\u0431\u043e\u043b\u0438\u0447\u043a\u0430 \u0441\u0442\u0430\u043f\u043a\u0430 \u043f\u0440\u0438 \u043e\u0434\u043c\u0430\u0440\u0430\u045a\u0435 \u043a\u043e\u0458\u0430 \u0435 20-25% \u043f\u043e\u043c\u0430\u043b\u0430 \u043e\u0442\u043a\u043e\u043b\u043a\u0443 \u043a\u0430\u0458 \u043f\u043e\u043c\u043b\u0430\u0434\u0438\u0442\u0435 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4535334\/\" target=\"_blank\">2<\/a>, <a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15494736\/\" target=\"_blank\">6<\/a>).<\/p>\n\n\n\n<p>\u041e\u0432\u043e\u0458 \u043f\u0430\u0434 \u0432\u043e \u043c\u0435\u0442\u0430\u0431\u043e\u043b\u0438\u0447\u043a\u0430\u0442\u0430 \u0441\u0442\u0430\u043f\u043a\u0430 \u043f\u0440\u0438 \u043e\u0434\u043c\u0430\u0440\u0430\u045a\u0435 \u043c\u043e\u0436\u0435 \u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u043d\u043e \u0434\u0430 \u0433\u043e \u0443\u0441\u043f\u043e\u0440\u0438 \u0433\u0443\u0431\u0435\u045a\u0435\u0442\u043e \u043d\u0430 \u0432\u0438\u0448\u043e\u043a \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u041f\u043e\u0447\u0435\u0442\u043d\u0430 \u0442\u043e\u0447\u043a\u0430<\/h2>\n\n\n\n<p>\u041f\u043e\u0434 \u043f\u043e\u0447\u0435\u0442\u043d\u0430 \u0442\u043e\u0447\u043a\u0430 \u0441\u0435 \u043f\u043e\u0434\u0440\u0430\u0437\u0431\u0438\u0440\u0430 \u043a\u0430\u043a\u0432\u0430 \u0435 \u043c\u043e\u043c\u0435\u043d\u0442\u0430\u043b\u043d\u0442\u0430 \u043a\u043e\u043c\u043f\u043e\u0437\u0438\u0446\u0438\u0458\u0430 \u043d\u0430 \u0442\u0435\u043b\u043e\u0442\u043e \u043e\u0434\u043d\u043e\u0441\u043d\u043e \u043a\u043e\u043b\u043a\u0443 \u0432\u0438\u0448\u043e\u043a \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438 \u0438\u043c\u0430\u0442\u0435. <\/p>\n\n\n\n<p>\u041f\u043e\u0447\u0435\u0442\u043d\u0430\u0442\u0430 \u0442\u043e\u0447\u043a\u0430 \u0435 \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0430 \u0437\u0430 \u0441\u0435\u043a\u043e\u0458 \u0438 \u0438\u043c\u0430 \u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u043d\u043e \u0432\u043b\u0438\u0458\u0430\u043d\u0438\u0435 \u0432\u0440\u0437 \u0431\u0440\u0437\u0438\u043d\u0430\u0442\u0430 \u0438 \u043a\u043e\u043b\u0438\u0447\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438 \u043a\u043e\u0458\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0458\u0430 \u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435 \u0431\u0435\u0437 \u0434\u0430 \u043c\u0443 \u043d\u0430\u043d\u0435\u0441\u0435\u0442\u0435 \u043f\u0440\u0435\u0433\u043e\u043b\u0435\u043c \u0441\u0442\u0440\u0435\u0441 \u043d\u0430 \u0432\u0430\u0448\u0435\u0442\u043e \u0442\u0435\u043b\u043e. \u041d\u0435\u043a\u043e\u0458 \u043a\u043e\u0458 \u0435 \u043f\u043e\u0442\u0435\u0436\u043e\u043a \u043c\u043e\u0436\u0435 \u0434\u0430 \u043d\u0430\u043c\u0430\u043b\u0438 \u043f\u043e\u0433\u043e\u043b\u0435\u043c\u0430 \u043a\u043e\u043b\u0438\u0447\u0438\u043d\u0430 \u043d\u0430 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438 \u0437\u0430 \u0438\u0441\u0442 \u0432\u0440\u0435\u043c\u0435\u043d\u0441\u043a\u0438 \u043f\u0435\u0440\u0438\u043e\u0434 \u043e\u0434 \u043d\u0435\u043a\u043e\u0458 \u0448\u0442\u043e \u0435 \u043f\u043e\u043c\u0430\u043b\u043a\u0443 \u0442\u0435\u0436\u043e\u043a \u0438 \u0441\u0435\u0442\u043e \u0442\u043e\u0430 \u0434\u0430 \u0431\u0438\u0434\u0435 \u043d\u0430 \u0437\u0434\u0440\u0430\u0432 \u043d\u0430\u0447\u0438\u043d, \u043d\u043e \u043f\u0440\u043e\u0446\u0435\u043d\u0442\u043e\u0442 \u043d\u0430 \u0438\u0437\u0433\u0443\u0431\u0435\u043d\u0438 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438 \u045c\u0435 \u0431\u0438\u0434\u0435 \u0440\u0435\u043b\u0430\u0442\u0438\u0432\u043d\u043e \u0438\u0441\u0442. <\/p>\n\n\n\n<p>\u041d\u0430 \u043f\u0440\u0438\u043c\u0435\u0440: \u041b\u0438\u0447\u043d\u043e\u0441\u0442 \u043a\u043e\u0458\u0430 \u0442\u0435\u0436\u0438 113\u043a\u0433 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0438\u0437\u0433\u0443\u0431\u0438 4.5\u043a\u0433 \u0434\u043e\u0434\u0435\u043a\u0430 \u043f\u0430\u043a \u043b\u0438\u0447\u043d\u043e\u0441\u0442 \u043a\u043e\u0458\u0430 \u0442\u0435\u0436\u0438 56\u043a\u0433 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0438\u0437\u0433\u0443\u0431\u0438 2.25\u043a\u0433. \u041b\u0438\u0447\u043d\u043e\u0441\u0442\u0430 \u043a\u043e\u0458\u0430 \u043f\u043e\u0447\u043d\u0443\u0432\u0430 \u0441\u043e \u043f\u043e\u043c\u0430\u043b\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u0433\u0443\u0431\u0438 \u043f\u043e\u043c\u0430\u043b\u043a\u0443 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438, \u043d\u043e \u043f\u0440\u043e\u0446\u0435\u043d\u0442\u043e\u0442 \u043d\u0430 \u0438\u0437\u0433\u0443\u0431\u0435\u043d\u0438 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438 \u0437\u0430 \u0434\u0432\u0435\u0442\u0435 \u043b\u0438\u0447\u043d\u043e\u0441\u0442\u0438 \u0435 4%.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u041a\u0430\u043b\u043e\u0440\u0438\u0447\u0435\u043d \u0434\u0435\u0444\u0438\u0446\u0438\u0442 <\/h2>\n\n\n\n<p>\u041a\u0430\u043b\u043e\u0440\u0438\u0447\u043d\u0438\u043e\u0442 \u0434\u0435\u0444\u0438\u0446\u0438\u0442\u0435 \u0435 \u043c\u043d\u043e\u0433\u0443 \u0432\u0430\u0436\u0435\u043d \u0438 \u0438\u0433\u0440\u0430 \u0433\u043e\u043b\u0435\u043c \u0443\u043b\u043e\u0433\u0430 \u0432\u043e \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0432\u0440\u0435\u043c\u0435\u0442\u043e \u043a\u043e\u0435 \u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u043e \u0437\u0430 \u0434\u0430 \u0441\u0435 \u043d\u0430\u043c\u0430\u043b\u0430\u0442 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438. <\/p>\n\n\n\n<p>\u0414\u043e\u043a\u043e\u043b\u043a\u0443 \u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435 \u0441\u043e \u0434\u043d\u0435\u0432\u043d\u0438\u0442\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0437\u0430 500 \u0432\u043e \u043d\u0430\u0440\u0435\u0434\u043d\u0438\u0442\u0435 8 \u043d\u0435\u0434\u0435\u043b\u0438 \u0431\u0438 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0430\u043b\u0435 \u043f\u043e\u0434\u043e\u0431\u0440\u0438 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438 \u043e\u0442\u043a\u043e\u043b\u043a\u0443 \u0430\u043a\u043e \u0433\u0438 \u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435 \u0437\u0430 \u0441\u0430\u043c\u043e 200. \u0421\u0435\u043a\u0430\u043a\u043e \u0432\u043d\u0438\u043c\u0430\u0432\u0430\u0458\u0442\u0435 \u0434\u0430 \u043d\u0435 \u0433\u043e \u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u045a\u0435\u0442\u043e \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043f\u0440\u0435\u043c\u043d\u043e\u0433\u0443 \u0431\u0438\u0434\u0435\u0458\u045c\u0438 \u0442\u043e\u0430 \u043d\u0435 \u0435 \u0434\u043e\u0431\u0440\u043e \u0437\u0430 \u0432\u0430\u0448\u0435\u0442\u043e \u0437\u0434\u0440\u0430\u0432\u0458\u0435. <\/p>\n\n\n\n<p>\u0410\u043a\u043e \u0433\u0438 \u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0438\u0442\u0435 \u043f\u0440\u0435\u043c\u043d\u043e\u0433\u0443 \u0440\u0438\u0437\u0438\u043a\u0443\u0432\u0430\u0442\u0435 \u0434\u0430 \u0438\u0437\u0433\u0443\u0431\u0438\u0442\u0435 \u043e\u0434 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430, \u0430 \u0432\u043e\u0435\u0434\u043d\u043e \u0433\u0438 \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u0442\u0435 \u0438 \u043d\u0443\u0442\u0440\u0438\u0435\u043d\u0442\u0438\u0442\u0435 \u043a\u043e\u0438 \u043c\u0443 \u0441\u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u0438 \u043d\u0430 \u0442\u0435\u043b\u043e\u0442\u043e \u0437\u0430 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0434\u0430 \u0444\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0438\u0440\u0430. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0421\u043f\u0438\u0435\u045a\u0435<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"426\" src=\"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/04\/pexels-andrea-piacquadio-3771069.jpg\" alt=\"\" class=\"wp-image-206\" srcset=\"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/04\/pexels-andrea-piacquadio-3771069.jpg 640w, https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/04\/pexels-andrea-piacquadio-3771069-300x200.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<p>\u0421\u043f\u0438\u0435\u045a\u0435\u0442\u043e \u0447\u0435\u0441\u0442\u043e \u0441\u0435 \u0437\u0430\u0431\u043e\u0440\u0430\u0432\u0430 \u0438\u0430\u043a\u043e \u0435 \u043c\u043d\u043e\u0433\u0443 \u0432\u0430\u0436\u0435\u043d \u0444\u0430\u043a\u0442\u043e\u0440 \u0438 \u043f\u0440\u0438\u0434\u043e\u043d\u0435\u0441\u0443\u0432\u0430 \u0432\u043e <a href=\"https:\/\/beyond.mk\/fitnesagol\/%d1%82%d1%80%d0%b8-%d0%bb%d0%b5%d1%81%d0%bd%d0%b8-%d1%87%d0%b5%d0%ba%d0%be%d1%80%d0%b8-%d0%b7%d0%b0-%d0%b3%d1%83%d0%b1%d0%b5%d1%9a%d0%b5-%d0%bd%d0%b0-%d0%b2%d0%b8%d1%88%d0%be%d0%ba%d0%be%d1%82-%d0%ba\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0433\u0443\u0431\u0435\u045a\u0435\u0442\u043e \u043d\u0430 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438<\/a>. <\/p>\n\n\n\n<p>\u0410\u043a\u043e \u0441\u0442\u0435 \u0445\u0440\u043e\u043d\u0438\u0447\u043d\u043e \u043d\u0435\u043d\u0430\u0441\u043f\u0430\u043d\u0438 \u043c\u043e\u0436\u0435 \u0441\u0435\u0440\u0438\u043e\u0437\u043d\u043e \u0434\u0430 \u0432\u0438 \u0433\u043e \u0443\u0441\u043f\u043e\u0440\u0438 \u043f\u0440\u043e\u0446\u0435\u0441\u043e\u0442 \u043d\u0430 \u0433\u0443\u0431\u0435\u045a\u0435 \u043d\u0430 \u0432\u0438\u0448\u043e\u043a \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438. <\/p>\n\n\n\n<p>\u041d\u0435\u043a\u043e\u043b\u043a\u0443 \u0441\u0442\u0443\u0434\u0438\u0438 \u043f\u043e\u043a\u0430\u0436\u0443\u0432\u0430\u0430\u0442 \u0434\u0435\u043a\u0430 \u0441\u0430\u043c\u043e \u0435\u0434\u043d\u0430 \u043d\u043e\u045c \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u043e\u043a \u043e\u0434 \u0441\u043f\u0438\u0435\u045a\u0435 \u0432\u0438 \u0458\u0430 \u0437\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430 \u043f\u043e\u0442\u0440\u0435\u0431\u0430\u0442\u0430 \u043e\u0434 \u0432\u0438\u0441\u043e\u043a\u043e \u043a\u0430\u043b\u043e\u0440\u0438\u0447\u043d\u0430 \u0445\u0440\u0430\u043d\u0430 \u0441\u043e \u043c\u043d\u043e\u0433\u0443 \u043c\u0430\u043b\u043a\u0443 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u0438 \u043d\u0443\u0442\u0440\u0438\u0435\u043d\u0442\u0438 \u043a\u0430\u043a\u043e \u0448\u0442\u043e \u0441\u0435 \u0442\u043e\u0440\u0442\u0438, \u043a\u043e\u043b\u0430\u0447\u0438\u045a\u0430, \u0447\u0438\u043f\u0441 \u0438 \u043f\u0438\u0458\u0430\u043b\u043e\u0446\u0438 \u0441\u043e \u0434\u043e\u0434\u0430\u0434\u0435\u043d \u0448\u0435\u045c\u0435\u0440 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20357041\" target=\"_blank\">7<\/a>, <a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3763921\/\" target=\"_blank\">8<\/a>).<\/p>\n\n\n\n<p>\u0412\u043e \u0435\u0434\u043d\u043e \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0435 \u043a\u043e\u0435 \u0442\u0440\u0430\u0435\u043b\u043e \u0434\u0432\u0435 \u043d\u0435\u0434\u0435\u043b\u0438, \u0434\u0435\u043b \u043e\u0434 \u0438\u0441\u043f\u0438\u0442\u0430\u043d\u0438\u0446\u0438\u0442\u0435 \u0441\u043f\u0438\u0435\u043b\u0435 \u043f\u043e 5.5 \u0447\u0430\u0441\u0430 \u0430 \u0434\u0440\u0443\u0433 \u0434\u0435\u043b \u043f\u043e 8.5 \u0447\u0430\u0441\u0430 \u0441\u0435\u043a\u043e\u0458\u0430 \u043d\u043e\u045c. \u041e\u043d\u0438\u0435 \u043a\u043e\u0438 \u0441\u043f\u0438\u0435\u043b\u0435 \u043f\u043e 5.5 \u0447\u0430\u0441\u0430 \u0438\u0437\u0433\u0443\u0431\u0438\u043b\u0435 55% \u043f\u043e\u043c\u0430\u043b\u043a\u0443 \u043c\u0430\u0441\u043d\u043e \u0442\u043a\u0438\u0432\u043e \u0438 60% \u043f\u043e\u0432\u0435\u045c\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u043c\u0430\u0441\u0430 \u043e\u0434 \u043e\u043d\u0438\u0435 \u043a\u043e\u0438 \u0441\u043f\u0438\u0435\u043b\u04358.5 \u0447\u0430\u0441\u0430 \u0441\u0435\u043a\u043e\u0458\u0430 \u043d\u043e\u045c (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20921542\/\" target=\"_blank\">9<\/a>).<\/p>\n\n\n\n<p>\u0425\u0440\u043e\u043d\u0438\u0447\u043d\u0430\u0442\u0430 \u043d\u0435\u043d\u0430\u0441\u043f\u0430\u043d\u043e\u0441\u0442 \u0435 \u0438\u0441\u0442\u043e \u0442\u0430\u043a\u0430 \u043f\u043e\u0432\u0440\u0437\u0430\u043d\u0430 \u0438 \u043f\u0440\u0438\u0447\u0438\u043d\u0438\u0442\u0435\u043b \u0437\u0430 \u0442\u0438\u043f 2 \u0434\u0438\u0458\u0430\u0431\u0435\u0442\u0438\u0441, \u0441\u0440\u0446\u0435\u0432\u0438 \u0431\u043e\u043b\u0435\u0441\u0442\u0438, \u043f\u0440\u0435\u043a\u0443\u043c\u0435\u0440\u043d\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u0438 \u043d\u0435\u043a\u043e\u0458 \u0432\u0438\u0434\u043e\u0432\u0438 \u0440\u0430\u043a (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4394987\/\" target=\"_blank\">10<\/a>, <a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5449130\/\" target=\"_blank\">11<\/a>, <a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23102177\" target=\"_blank\">12<\/a>).<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0414\u0430\u043b\u0438 \u043f\u0440\u0438\u0447\u0438\u043d\u0430\u0442\u0430 \u0437\u0430 \u0433\u0443\u0431\u0435\u045a\u0435 \u043d\u0430 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438 \u0432\u0438 \u0435 \u0437\u0430 \u0434\u0430 \u0433\u043e \u043f\u043e\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u0432\u0430\u0448\u0435\u0442\u043e \u0437\u0434\u0440\u0430\u0432\u0458\u0435 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":108,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[151,150,148,42,149,145,146,144,41,147],"class_list":["post-101","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-menadziranje-so-tezinata","tag-faktori-koi-vlijaat-vrz-brzinata-na-slabeenjeto","tag-kako-naseto-telo-trosi-kalorii","tag-kolku-vreme-e-potrebno-da-gi-namalite-visokot-kilogrami","tag-slabeenje","tag-visok-kilogrami","tag-145","tag-146","tag-144","tag-41","tag-147"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin 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\u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438? - Beyond \u0424\u0438\u0442\u043d\u0435\u0441 \u0410\u0433\u043e\u043b\" \/>\n<meta property=\"og:description\" content=\"\u0414\u0430\u043b\u0438 \u043f\u0440\u0438\u0447\u0438\u043d\u0430\u0442\u0430 \u0437\u0430 \u0433\u0443\u0431\u0435\u045a\u0435 \u043d\u0430 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438 \u0432\u0438 \u0435 \u0437\u0430 \u0434\u0430 \u0433\u043e \u043f\u043e\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u0432\u0430\u0448\u0435\u0442\u043e \u0437\u0434\u0440\u0430\u0432\u0458\u0435 [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/beyond.mk\/fitnesagol\/kolku-dolgo-e-potrebno-da-gi-namalite-visokot-kilogrami\/\" \/>\n<meta property=\"og:site_name\" content=\"Beyond \u0424\u0438\u0442\u043d\u0435\u0441 \u0410\u0433\u043e\u043b\" \/>\n<meta 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