{"id":139,"date":"2021-06-17T16:44:03","date_gmt":"2021-06-17T16:44:03","guid":{"rendered":"https:\/\/beyond.mk\/fitnesagol\/?p=139"},"modified":"2021-06-17T16:44:06","modified_gmt":"2021-06-17T16:44:06","slug":"sedum-pridobivki-od-vezbanjeto-so-tezina","status":"publish","type":"post","link":"https:\/\/beyond.mk\/fitnesagol\/sedum-pridobivki-od-vezbanjeto-so-tezina\/","title":{"rendered":"\u0421\u0435\u0434\u0443\u043c \u043f\u0440\u0438\u0434\u043e\u0431\u0438\u0432\u043a\u0438 \u043e\u0434 \u0432\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430"},"content":{"rendered":"\n<p>\u0412\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430 \u043d\u0435 \u0435 \u0441\u0430\u043c\u043e \u0437\u0430 \u043e\u043d\u0438\u0435 \u043a\u043e\u0438 \u0441\u0430\u043a\u0430\u0430\u0442 \u0434\u0430 \u0441\u0435 \u043d\u0430\u0442\u043f\u0440\u0435\u0432\u0430\u0440\u0443\u0432\u0430\u0430\u0442 \u0432\u043e \u0431\u043e\u0434\u0438\u0431\u0438\u043b\u0434\u0438\u043d\u0433 \u043d\u0430\u0442\u043f\u0440\u0435\u0432\u0430\u0440\u0438. \u0422\u043e\u0430 \u0435 \u043e\u0434\u043b\u0438\u0447\u043d\u043e \u0438 \u0437\u0430 \u0440\u0435\u043a\u0440\u0435\u0430\u0442\u0438\u0432\u0446\u0438 \u043a\u043e\u0438 \u0441\u0430\u043a\u0430\u0430\u0442 \u0434\u0430 <a href=\"https:\/\/beyond.mk\/fitnesagol\/kako-da-pocnete-so-vezbanje\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u043f\u043e\u0447\u043d\u0430\u0442 \u0441\u043e \u0432\u0435\u0436\u0431\u0430\u045a\u0435<\/a>. \u0412\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430 \u0438\u043c\u0430 \u043c\u043d\u043e\u0433\u0443 \u043f\u0440\u0438\u0434\u043e\u0431\u0438\u0432\u043a\u0438 \u043a\u043e\u0438 \u0432\u043b\u0438\u0458\u0430\u0430\u0442 \u043f\u043e\u0437\u0438\u0442\u0438\u0432\u043d\u043e \u043d\u0430 \u0437\u0434\u0440\u0430\u0432\u0458\u0435\u0442\u043e \u043d\u0430 \u043d\u0430\u0448\u0435\u0442\u043e \u0442\u0435\u043b\u043e.<\/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\/05\/pexels-binyamin-mellish-17840.jpg\" alt=\"vezbanje so tezina\" class=\"wp-image-232\" srcset=\"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/05\/pexels-binyamin-mellish-17840.jpg 640w, https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/05\/pexels-binyamin-mellish-17840-300x200.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u0421\u0430\u043c\u043e\u0434\u043e\u0432\u0435\u0440\u0431\u0430<\/h2>\n\n\n\n<p>\u0412\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430 \u0458\u0430 \u043a\u0440\u0435\u0432\u0430 \u0441\u0430\u043c\u043e\u0434\u043e\u0432\u0435\u0440\u0431\u0430\u0442\u0430. \u041d\u0435\u043a\u043e\u043b\u043a\u0443 \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0430 \u043f\u043e\u043a\u0430\u0436\u0443\u0432\u0430\u0430\u0442 \u0434\u0435\u043a\u0430 \u0432\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430 \u0438\u043c\u0430 \u043f\u043e\u0437\u0438\u0442\u0438\u0432\u043d\u043e \u0432\u043b\u0438\u0458\u0430\u043d\u0438\u0435 \u0432\u0440\u0437 \u043c\u0435\u043d\u0442\u0430\u043b\u043d\u043e\u0442\u043e \u0437\u0434\u0440\u0430\u0432\u0458\u0435 \u043d\u0430 \u043b\u0443\u0453\u0435\u0442\u043e. \u0418\u0441\u0442\u043e \u0442\u0430\u043a\u0430 \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0430\u0442\u0430 \u043f\u043e\u043a\u0430\u0436\u0430\u043b\u0435 \u0434\u0435\u043a\u0430 <a href=\"https:\/\/beyond.mk\/fitnesagol\/deset-pridobivki-od-redovno-vezbanje\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0440\u0435\u0434\u043e\u0432\u043d\u043e\u0442\u043e \u0432\u0435\u0436\u0431\u0430\u045a\u0435<\/a> \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430 \u0458\u0430 \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430 \u0430\u043d\u043a\u0441\u0438\u043e\u0437\u043d\u043e\u0441\u0442\u0430, \u0434\u0435\u043f\u0440\u0435\u0441\u0458\u0438\u0430\u0442\u0430 \u0438 \u0433\u043e \u0437\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430 \u0447\u0443\u0432\u0441\u0442\u0432\u043e\u0442\u043e \u043d\u0430 \u0441\u0440\u0435\u045c\u0430. (<a rel=\"noreferrer noopener\" href=\"http:\/\/journals.sagepub.com\/doi\/abs\/10.1177\/1559827610368771\" target=\"_blank\">1<\/a>, <a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4090891\/\" target=\"_blank\">2<\/a>, <a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23875555\" target=\"_blank\">3<\/a>)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0412\u0435 \u043f\u0440\u0430\u0432\u0438 \u043f\u043e\u0441\u0438\u043b\u043d\u0438<\/h2>\n\n\n\n<p>\u0412\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430 \u0458\u0430 \u0437\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430 \u0441\u0438\u043b\u0430\u0442\u0430 \u0438 \u043c\u043e\u045c\u0442\u0430 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0431\u0435\u0437 \u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u043d\u043e \u0437\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043e\u0441\u043e\u0431\u0435\u043d\u043e \u043a\u0430\u0458 \u0436\u0435\u043d\u0438\u0442\u0435. \u0421\u043e \u043e\u0432\u0430 \u045c\u0435 \u0432\u0438 \u0441\u0442\u0430\u043d\u0430\u0442 \u043f\u043e\u043b\u0435\u0441\u043d\u0438 \u0441\u0438\u0442\u0435 \u0441\u0435\u043a\u043e\u0458\u0434\u043d\u0435\u0432\u043d\u0438 \u0444\u0438\u0437\u0438\u0447\u043a\u0438 \u0437\u0430\u0434\u0430\u0447\u0438, \u0430 \u043f\u0440\u0435\u043a\u0443 \u0440\u0435\u0434\u043e\u0432\u0435\u043d \u0442\u0440\u0435\u043d\u0438\u043d\u0433 \u045c\u0435 \u0458\u0430 \u0437\u0433\u043e\u043b\u0435\u043c\u0438\u0442\u0435 \u0442\u0435\u0436\u0438\u043d\u0430\u0442\u0430 \u043a\u043e\u0458\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0458\u0430 \u043a\u0440\u0435\u043d\u0435\u0442\u0435. \u0412\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430 \u045c\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0438 \u0434\u0430 \u0438\u0437\u0433\u043b\u0435\u0434\u0430\u0442\u0435 \u043f\u043e\u0441\u0438\u043b\u043d\u043e, \u0430 \u0438\u0441\u0442\u043e \u0442\u0430\u043a\u0430 \u045c\u0435 \u0458\u0430 \u043f\u043e\u0434\u043e\u0431\u0440\u0438 \u0434\u0435\u0444\u0438\u043d\u0438\u0446\u0438\u0458\u0430\u0442\u0430 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0412\u0438 \u043f\u043e\u043c\u0430\u0433\u0430 \u0441\u043e \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438<\/h2>\n\n\n\n<p>\u0412\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430 \u045c\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0434\u0430 \u0441\u043e\u0433\u043e\u0440\u0438\u0442\u0435 \u043f\u043e\u0432\u0435\u045c\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0438 \u0434\u0430 \u0433\u0438 <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\">\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>. \u0415\u0434\u043d\u0430 \u0441\u0442\u0443\u0434\u0438\u0458\u0430 \u043f\u043e\u043a\u0430\u0436\u0430\u043b\u0430 \u0434\u0435\u043a\u0430 \u0440\u0435\u0434\u043e\u0432\u043d\u0438\u043e\u0442 \u0442\u0440\u0435\u043d\u0438\u043d\u0433 \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430 \u0432\u0438 \u043f\u043e\u043c\u0430\u0433\u0430 \u0434\u0430 \u0441\u043e\u0433\u043e\u0440\u0438\u0442\u0435 \u043f\u043e\u0432\u0435\u045c\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0434\u0443\u0440\u0438 \u0438 \u043e\u0442\u043a\u0430\u043a\u043e \u045c\u0435 \u0437\u0430\u0432\u0440\u0448\u0438\u0442\u0435 \u0441\u043e \u0442\u0440\u0435\u043d\u0438\u043d\u0433\u043e\u0442. \u041e\u0432\u0430 \u0435 \u043d\u0430\u0440\u0435\u0447\u0435\u043d\u043e \u201eafter burn\u201c \u0448\u0442\u043e \u0437\u043d\u0430\u0447\u0438 \u0434\u0435\u043a\u0430 \u0432\u0430\u0448\u0435\u0442\u043e \u0442\u0435\u043b\u043e \u0441\u043e\u0433\u043e\u0440\u0443\u0432\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043d\u0435\u043a\u043e\u043b\u043a\u0443 \u0447\u0430\u0441\u0430 \u043f\u043e \u0432\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e (<a rel=\"noreferrer noopener\" href=\"http:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670\" target=\"_blank\">4<\/a>).<\/p>\n\n\n\n<p>\u0412\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430 \u0458\u0430 \u0437\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430 \u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430, \u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043f\u0440\u0438\u0440\u043e\u0434\u043d\u043e \u0442\u0440\u043e\u0448\u0430\u0442 \u043f\u043e\u0432\u0435\u045c\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0432\u043e \u0442\u0435\u043a\u043e\u0442 \u043d\u0430 \u0434\u0435\u043d\u043e\u0442 \u0434\u0443\u0440\u0438 \u0438 \u0431\u0435\u0437 \u0432\u0435\u0436\u0431\u0430\u045a\u0435. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0408\u0430 \u043f\u043e\u0434\u043e\u0431\u0440\u0443\u0432\u0430 \u0440\u0430\u0431\u043e\u0442\u0430\u0442\u0430 \u043d\u0430 \u043c\u043e\u0437\u043e\u043a\u043e\u0442<\/h2>\n\n\n\n<p>\u0412\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430 \u043c\u0443 \u043f\u043e\u043c\u0430\u0433\u0430 \u043d\u0430 \u043c\u043e\u0437\u043e\u043a\u043e\u0442 \u0434\u0430 \u0458\u0430 \u043f\u043e\u0434\u043e\u0431\u0440\u0438 \u043a\u043e\u0433\u043d\u0438\u0442\u0438\u0432\u043d\u0430\u0442\u0430 \u0444\u0443\u043d\u043a\u0446\u0438\u0458\u0430 \u0441\u043e \u0442\u043e\u0430 \u0448\u0442\u043e \u0441\u0435 \u0437\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430 \u0441\u043e\u0437\u0434\u0430\u0432\u0430\u045a\u0435\u0442\u043e \u043d\u0430 \u0445\u043e\u0440\u043c\u043e\u043d\u0438 \u043a\u0430\u043a\u043e \u0448\u0442\u043e \u0435 \u0445\u043e\u0440\u043c\u043e\u043d\u043e\u0442 IGF-1. \u0412\u043e \u0435\u0434\u043d\u043e \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0435 \u0441\u0435 \u043f\u043e\u043a\u0430\u0436\u0430\u043b\u043e \u0434\u0435\u043a\u0430 \u0438\u0441\u043f\u0438\u0442\u0430\u043d\u0438\u0446\u0438\u0442\u0435 \u0441\u043e \u0441\u0438\u043b\u0435\u043d \u043c\u043e\u0437\u043e\u043a \u043a\u043e\u0458 \u0435 \u043f\u043e\u043c\u0430\u043b\u043a\u0443 \u043f\u043e\u0434\u043b\u043e\u0436\u0435\u043d \u043d\u0430 \u043d\u0435\u0433\u0430\u0442\u0438\u0432\u043d\u0438\u0442\u0435 \u0435\u0444\u0435\u043a\u0442\u0438 \u043d\u0430 \u0441\u0442\u0430\u0440\u0435\u0435\u045a\u0435\u0442\u043e \u0438\u043c\u0430\u043b\u0435 \u0437\u0433\u043e\u043b\u0435\u043c\u0435\u043d\u0430 \u0441\u0438\u043b\u0430 \u0432\u043e \u043d\u043e\u0437\u0435\u0442\u0435 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4789972\/\" target=\"_blank\">5<\/a>).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u041d\u0430\u043c\u0430\u043b\u0435\u043d \u0440\u0438\u0437\u0438\u043a \u043e\u0434 \u043f\u043e\u0432\u0440\u0435\u0434\u0430<\/h2>\n\n\n\n<p>\u0412\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430 \u0433\u0438 \u0437\u0430\u0446\u0432\u0440\u0441\u0442\u0443\u0432\u0430 \u043a\u043e\u0441\u043a\u0438\u0442\u0435 \u0438 \u0441\u0432\u0440\u0437\u043d\u0438\u0442\u0435 \u0442\u043a\u0438\u0432\u0430. \u0421\u043e \u0442\u043e\u0430 \u0441\u0435 \u043f\u043e\u0434\u043e\u0431\u0440\u0443\u0432\u0430 \u0441\u0442\u0430\u0431\u0438\u043b\u043d\u043e\u0441\u0442\u0430 \u0438 \u0441\u0438\u043b\u0430\u0442\u0430 \u043d\u0430 \u0446\u0435\u043b\u043e\u0442\u043e \u0442\u0435\u043b\u043e \u0448\u0442\u043e \u043f\u0440\u0438\u0434\u043e\u043d\u0435\u0441\u0443\u0432\u0430 \u0434\u043e \u043d\u0430\u043c\u0430\u043b\u0435\u043d \u0440\u0438\u0437\u0438\u043a \u043e\u0434 \u043f\u043e\u0432\u0440\u0435\u0434\u0430. \u0412\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430 \u0438\u0441\u0442\u043e \u0442\u0430\u043a\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0433\u0438 \u043d\u0430\u043c\u0430\u043b\u0438 \u0441\u0438\u043c\u043f\u0442\u043e\u043c\u0438\u0442\u0435 \u043d\u0430 \u0431\u043e\u043b\u043a\u0438 \u0432\u043e \u0433\u0440\u0431\u043e\u0442, \u0430\u0440\u0442\u0440\u0438\u0442\u0438\u0441, \u0445\u0440\u043e\u043d\u0438\u0447\u043d\u0430 \u0431\u043e\u043b\u043a\u0430 \u0438 \u0444\u0438\u0431\u0440\u043e\u043c\u0438\u0458\u0430\u043b\u0433\u0438\u0458\u0430 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4574136\/\" target=\"_blank\">6<\/a>, <a rel=\"noreferrer noopener\" href=\"http:\/\/journals.sagepub.com\/doi\/abs\/10.1177\/1559827610368771\" target=\"_blank\">7<\/a>).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0417\u0433\u043e\u043b\u0435\u043c\u0435\u043d\u0430 \u0438\u0437\u0434\u0440\u0436\u043b\u0438\u0432\u043e\u0441\u0442<\/h2>\n\n\n\n<p>\u0412\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430 \u0458\u0430 \u0437\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430 \u0438\u0437\u0434\u0440\u0436\u043b\u0438\u0432\u043e\u0441\u0442\u0430, \u0431\u0440\u0437\u0438\u043d\u0430\u0442\u0430 \u0438 \u043a\u043e\u043b\u0438\u0447\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0435\u043d\u0435\u0440\u0433\u0438\u0458\u0430 \u0438 \u043d\u0430\u043f\u043e\u0440 \u043a\u043e\u0438 \u0433\u0438 \u0432\u043b\u043e\u0436\u0443\u0432\u0430\u0442\u0435 \u0437\u0430 \u0434\u0430 \u0438\u0441\u0442\u0440\u0447\u0430\u0442\u0435 2 \u043a\u043c \u0437\u0430 5 \u043c\u0438\u043d\u0443\u0442\u0438 (\u0435\u043a\u043e\u043d\u043e\u043c\u0438\u0458\u0430 \u043d\u0430 \u0442\u0440\u0447\u0430\u045a\u0435) (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24532151\" target=\"_blank\">8<\/a>, <a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24532151\" target=\"_blank\">9<\/a>).<\/p>\n\n\n\n<p>\u0415\u0434\u043d\u0430 \u0441\u0442\u0443\u0434\u0438\u0458\u0430 \u043e\u0434 2013 \u043f\u043e\u043a\u0430\u0436\u0430\u043b\u0430 \u0434\u0435\u043a\u0430 \u0432\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0441\u043e \u043f\u043e\u0433\u043e\u043b\u0435\u043c\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u0458\u0430 \u043f\u043e\u0434\u043e\u0431\u0440\u0443\u0432\u0430 \u0435\u043a\u043e\u043d\u043e\u043c\u0438\u0458\u0430\u0442\u0430 \u043d\u0430 \u0442\u0440\u0447\u0430\u045a\u0435 \u043f\u043e\u0432\u0435\u045c\u0435 \u043e\u0442\u043a\u043e\u043b\u043a\u0443 \u0432\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0441\u043e \u043f\u043e\u043c\u0430\u043b\u0438 \u0442\u0435\u0436\u0438\u043d\u0438 (<a rel=\"noreferrer noopener\" href=\"http:\/\/link.springer.com\/article\/10.1007\/s00421-013-2586-y\" target=\"_blank\">10<\/a>).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0421\u0435 \u0431\u043e\u0440\u0438 \u0441\u043e \u0441\u0442\u0430\u0440\u0435\u0435\u045a\u0435\u0442\u043e<\/h2>\n\n\n\n<p>\u041b\u0443\u0453\u0435\u0442\u043e \u043a\u043e\u0458 \u043d\u0435 \u0441\u0435 \u0430\u043a\u0442\u0438\u0432\u043d\u0438 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0438\u0437\u0433\u0443\u0431\u0430\u0442 3 \u0434\u043e 8 \u043f\u0440\u043e\u0446\u0435\u043d\u0442\u0438 \u043e\u0434 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430 \u043d\u0430 \u0441\u0435\u043a\u043e\u0458 10 \u0433\u043e\u0434\u0438\u043d\u0438. \u0413\u0443\u0431\u0435\u045a\u0435\u0442\u043e \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u043c\u0430\u0441\u0430 \u0435 \u043f\u043e\u0432\u0440\u0437\u0430\u043d\u043e \u0441\u043e \u0437\u0433\u043e\u043b\u0435\u043c\u0435\u043d \u0440\u0438\u0437\u0438\u043a \u0437\u0430 \u0441\u043c\u0440\u0442 \u043a\u0430\u0458 \u043c\u0430\u0436\u0438\u0442\u0435 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.researchgate.net\/publication\/244918384_Mental_Health_Benefits_of_Strength_Training_in_Adults\" target=\"_blank\">11<\/a>).<\/p>\n\n\n\n<p>\u0412\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430 \u0458\u0430 \u0437\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430 \u0438 \u043f\u043e\u043c\u0430\u0433\u0430 \u043f\u0440\u0438 \u0443\u0441\u043f\u043e\u0440\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0433\u0443\u0431\u0435\u045a\u0435\u0442\u043e \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u043c\u0430\u0441\u0430 \u043f\u0440\u0438 \u0441\u0442\u0430\u0440\u0435\u0435\u045a\u0435\u0442\u043e. \u0418\u0441\u0442\u043e \u0442\u0430\u043a\u0430 \u0433\u0438 \u0437\u0430\u0446\u0432\u0440\u0441\u0442\u0443\u0432\u0430 \u043a\u043e\u0441\u043a\u0438\u0442\u0435 \u0438 \u0441\u043f\u0440\u0435\u0447\u0443\u0432\u0430 \u043f\u043e\u0458\u0430\u0432\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u043e\u0441\u0442\u0435\u043e\u043f\u043e\u0440\u043e\u0437\u0430 \u043a\u0430\u0458 \u0436\u0435\u043d\u0438\u0442\u0435 \u043a\u043e\u0438 \u0441\u0435 \u0432\u043e \u043c\u0435\u043d\u043e\u043f\u0430\u0443\u0437\u0430 (<a href=\"http:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670\" target=\"_blank\" rel=\"noreferrer noopener\">12<\/a>). <\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0412\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430 \u043d\u0435 \u0435 \u0441\u0430\u043c\u043e \u0437\u0430 \u043e\u043d\u0438\u0435 \u043a\u043e\u0438 \u0441\u0430\u043a\u0430\u0430\u0442 \u0434\u0430 \u0441\u0435 \u043d\u0430\u0442\u043f\u0440\u0435\u0432\u0430\u0440\u0443\u0432\u0430\u0430\u0442 \u0432\u043e \u0431\u043e\u0434\u0438\u0431\u0438\u043b\u0434\u0438\u043d\u0433 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":232,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[244,249,242,245,246,248],"class_list":["post-139","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-pridobivki-od-vezbanje-so-tezina","tag-tezinski-trening-pridobivki","tag-vezbanje-so-tezina","tag-245","tag-246","tag-248"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0421\u0435\u0434\u0443\u043c \u043f\u0440\u0438\u0434\u043e\u0431\u0438\u0432\u043a\u0438 \u043e\u0434 \u0432\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430 - Beyond \u0424\u0438\u0442\u043d\u0435\u0441 \u0410\u0433\u043e\u043b<\/title>\n<meta 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\u043d\u0430\u0442\u043f\u0440\u0435\u0432\u0430\u0440\u0443\u0432\u0430\u0430\u0442 \u0432\u043e \u0431\u043e\u0434\u0438\u0431\u0438\u043b\u0434\u0438\u043d\u0433 [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/beyond.mk\/fitnesagol\/sedum-pridobivki-od-vezbanjeto-so-tezina\/\" \/>\n<meta property=\"og:site_name\" content=\"Beyond \u0424\u0438\u0442\u043d\u0435\u0441 \u0410\u0433\u043e\u043b\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/fitnesscoach.simons\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-06-17T16:44:03+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-06-17T16:44:06+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/05\/pexels-binyamin-mellish-17840.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"640\" \/>\n\t<meta property=\"og:image:height\" content=\"426\" \/>\n\t<meta property=\"og:image:type\" 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