{"id":255,"date":"2021-12-05T20:00:32","date_gmt":"2021-12-05T20:00:32","guid":{"rendered":"https:\/\/beyond.mk\/fitnesagol\/?p=255"},"modified":"2021-12-05T20:00:34","modified_gmt":"2021-12-05T20:00:34","slug":"6-najdobri-vezbi-za-namaluvanje-na-tezinata","status":"publish","type":"post","link":"https:\/\/beyond.mk\/fitnesagol\/6-najdobri-vezbi-za-namaluvanje-na-tezinata\/","title":{"rendered":"\u0428\u0435\u0441\u0442 \u043d\u0430\u0458\u0434\u043e\u0431\u0440\u0438 \u0432\u0435\u0436\u0431\u0438 \u0437\u0430 \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430\u0442\u0430"},"content":{"rendered":"\n<p>\u041f\u043e\u043a\u0440\u0430\u0458 \u0434\u0440\u0436\u0435\u045a\u0435\u0442\u043e <a href=\"https:\/\/beyond.mk\/fitnesagol\/dali-e-vozmozno-da-se-namali-telesnata-tezina-samo-so-promena-vo-ishranata\/\">\u0434\u0438\u0435\u0442\u0430<\/a> \u0438 \u043f\u0440\u0430\u0432\u0438\u043b\u0435\u043d \u043f\u043b\u0430\u043d \u0437\u0430 \u0438\u0441\u0445\u0440\u0430\u043d\u0430, <a href=\"https:\/\/beyond.mk\/fitnesagol\/kako-da-pocnete-so-vezbanje\/\">\u0432\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e<\/a> \u0435 \u0435\u0434\u043d\u0430 \u043e\u0434 \u043d\u0430\u0458\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u0441\u0442\u0440\u0430\u0442\u0435\u0433\u0438\u0438 \u0437\u0430 \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 <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\/\">\u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438<\/a> \u0431\u0438\u0434\u0435\u0458\u045c\u0438 \u043f\u043e\u043c\u0430\u0433\u0430 \u043f\u0440\u0438 \u0441\u043e\u0433\u043e\u0440\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438. <\/p>\n\n\n\n<p>\u041e\u0441\u0432\u0435\u043d \u0448\u0442\u043e \u0432\u0438 \u043f\u043e\u043c\u0430\u0433\u0430 \u0434\u0430 \u0433\u0438 \u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438\u0442\u0435, <a href=\"https:\/\/beyond.mk\/fitnesagol\/deset-pridobivki-od-redovno-vezbanje\/\">\u0440\u0435\u0434\u043e\u0432\u043d\u043e\u0442\u043e \u0432\u0435\u0436\u0431\u0430\u045a\u0435<\/a> \u0438\u043c\u0430 \u0438 \u0434\u0440\u0443\u0433\u0438 \u043f\u0440\u0438\u0434\u043e\u0431\u0438\u0432\u043a\u0438 \u043a\u0430\u043a\u043e \u0448\u0442\u043e \u0441\u0435 \u043f\u043e\u0434\u043e\u0431\u0440\u043e \u0440\u0430\u0441\u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435, \u043f\u043e\u0441\u0438\u043b\u043d\u0438 \u043a\u043e\u0441\u043a\u0438 \u0438 \u043d\u0430\u043c\u0430\u043b\u0435\u043d \u0440\u0438\u0437\u0438\u043a \u043e\u0434 \u043c\u043d\u043e\u0433\u0443 \u0445\u0440\u043e\u043d\u0438\u0447\u043d\u0438 \u0437\u0430\u0431\u043e\u043b\u0443\u0432\u0430\u045a\u0430 (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26917992\">1<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22461250\">2<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23798298\">3<\/a>).<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/12\/pexels-elina-fairytale-3823039-1024x683.jpg\" alt=\"najdobri vezbi za namaluvanje na tezinata\" class=\"wp-image-320\" srcset=\"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/12\/pexels-elina-fairytale-3823039-1024x683.jpg 1024w, https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/12\/pexels-elina-fairytale-3823039-300x200.jpg 300w, https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/12\/pexels-elina-fairytale-3823039-768x512.jpg 768w, https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/12\/pexels-elina-fairytale-3823039-1536x1024.jpg 1536w, https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/12\/pexels-elina-fairytale-3823039-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u041f\u0435\u0448\u0430\u0447\u0435\u045a\u0435<\/h2>\n\n\n\n<p><a href=\"https:\/\/beyond.mk\/fitnesagol\/odenje-ili-trcanje-sto-e-podobro-za-vaseto-zdravje\/\">\u041f\u0435\u0448\u0430\u0447\u0435\u045a\u0435\u0442\u043e<\/a> \u0435 \u0435\u0434\u043d\u0430 \u043e\u0434 \u043d\u0430\u0458\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u0432\u0435\u0436\u0431\u0438 \u0437\u0430 <a href=\"https:\/\/beyond.mk\/fitnesagol\/osum-soveti-za-polesno-namaluvanje-na-visokot-kilogrami\/\">\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<\/a>. \u0422\u043e\u0430 \u0435 \u0435\u0434\u0435\u043d \u043e\u0434 \u043d\u0430\u0458\u043b\u0435\u0441\u043d\u0438\u0442\u0435 \u043d\u0430\u0447\u0438\u043d\u0438 \u0437\u0430 \u043f\u043e\u0447\u0435\u0442\u043d\u0438\u0446\u0438 \u043a\u043e\u0438 \u0441\u0430\u043a\u0430\u0430\u0442 \u0434\u0430 \u043f\u043e\u0447\u043d\u0430\u0442 \u0441\u043e \u0432\u0435\u0436\u0431\u0430\u045a\u0435, \u0430 \u0434\u0430 \u043d\u0435 \u0438\u043c \u0434\u043e\u0458\u0434\u0435 \u043f\u0440\u0435\u043c\u043d\u043e\u0433\u0443 \u043e\u0434\u0435\u0434\u043d\u0430\u0448. \u0418\u0441\u0442\u043e \u0442\u0430\u043a\u0430 \u0437\u0430 \u043f\u0435\u0448\u0430\u0447\u0435\u045a\u0435 \u043d\u0435 \u0432\u0438 \u0442\u0440\u0435\u0431\u0430 \u043d\u0435\u043a\u043e\u0458\u0430 \u043f\u043e\u0441\u0435\u0431\u043d\u0430 \u043e\u043f\u0440\u0435\u043c\u0430, \u0430 \u0432\u043e\u0435\u0434\u043d\u043e \u0438 \u043f\u0440\u0438\u0442\u0438\u0441\u043e\u043a\u043e\u0442 \u043d\u0430 \u0437\u0433\u043b\u043e\u0431\u043e\u0432\u0438\u0442\u0435 \u0435 \u043c\u0438\u043d\u0438\u043c\u0430\u043b\u0435\u043d.<\/p>\n\n\n\n<p>\u0421\u043f\u043e\u0440\u0435\u0434 Harvard Health, \u0447\u043e\u0432\u0435\u043a \u043a\u043e\u0458 \u0442\u0435\u0436\u0438 \u043e\u043a\u043e\u043b\u0443 70\u043a\u0433 \u0441\u043e\u0433\u043e\u0440\u0443\u0432\u0430 \u043e\u043a\u043e\u043b\u0443 167 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0437\u0430 30 \u043c\u0438\u043d\u0443\u0442\u0438 \u043e\u0434\u0435\u045a\u0435 \u0441\u043e \u0442\u0435\u043c\u043f\u043e \u043e\u0434 \u043e\u043a\u043e\u043b\u0443 6,4\u043a\u043c \u043d\u0430 \u0447\u0430\u0441 (<a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-of-leisure-and-routine-activities\">4<\/a>).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0422\u0440\u0447\u0430\u045a\u0435<\/h2>\n\n\n\n<p><a href=\"https:\/\/beyond.mk\/fitnesagol\/odenje-ili-trcanje-sto-e-podobro-za-vaseto-zdravje\/\">\u0422\u0440\u0447\u0430\u045a\u0435\u0442\u043e<\/a> \u0435 \u0443\u0448\u0442\u0435 \u0435\u0434\u043d\u0430 \u0432\u0435\u0436\u0431\u0430 \u043a\u043e\u0458\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \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<p>\u0415\u0434\u0435\u043d \u0447\u043e\u0432\u0435\u043a \u043e\u0434 \u043e\u043a\u043e\u043b\u0443 70\u043a\u0433 \u0441\u043e\u0433\u043e\u0440\u0443\u0432\u0430 \u043e\u043a\u043e\u043b\u0443 372 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043f\u0440\u0438 \u0442\u0440\u0447\u0430\u045a\u0435 \u0441\u043e \u0442\u0435\u043c\u043f\u043e \u043e\u0434 \u043e\u043a\u043e\u043b\u0443 9,7 \u043a\u043c \u043d\u0430 \u0447\u0430\u0441 \u0441\u043f\u043e\u0440\u0435\u0434 Harvard Health (<a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-of-leisure-and-routine-activities\">4<\/a>).<\/p>\n\n\n\n<p>\u041d\u0435\u043a\u043e\u043b\u043a\u0443 \u0441\u0442\u0443\u0434\u0438\u0438 \u0438\u043c\u0430\u0430\u0442 \u043f\u043e\u043a\u0430\u0436\u0430\u043d\u043e \u0434\u0435\u043a\u0430 \u0442\u0440\u0447\u0430\u045a\u0435\u0442\u043e \u043c\u043e\u0436\u0435 \u0434\u0430 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0432\u043e \u0441\u043e\u0433\u043e\u0440\u0443\u0432\u0430\u045a\u0435\u0442\u043e \u043d\u0430 \u0448\u0442\u0435\u0442\u043d\u0430\u0442\u0430 \u0432\u0438\u0441\u0446\u0435\u0440\u0430\u043b\u043d\u0430 \u043c\u0430\u0441\u0442 \u043a\u043e\u0458\u0430 \u0441\u0435 \u0441\u043e\u0431\u0438\u0440\u0430 \u043e\u043a\u043e\u043b\u0443 \u0441\u0442\u043e\u043c\u0430\u043a\u043e\u0442 \u0438 \u0432\u043d\u0430\u0442\u0440\u0435\u0448\u043d\u0438\u0442\u0435 \u043e\u0440\u0433\u0430\u043d\u0438 \u0438 \u0435 \u043f\u043e\u0432\u0440\u0437\u0430\u043d\u0430 \u0441\u043e \u043d\u0435\u043a\u043e\u043b\u043a\u0443 \u0445\u0440\u043e\u043d\u0438\u0447\u043d\u0438 \u0437\u0430\u0431\u043e\u043b\u0443\u0432\u0430\u045a\u0430 \u043a\u0430\u043a\u043e \u0434\u0438\u0458\u0430\u0431\u0435\u0442\u0438\u0441 , \u0441\u0440\u0446\u0435\u0432\u0438 \u0437\u0430\u0431\u043e\u043b\u0443\u0432\u0430\u045a\u0430 (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16002776\">5<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17637702\">6<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21951360\">7<\/a>).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0412\u043e\u0437\u0435\u045a\u0435 \u0432\u0435\u043b\u043e\u0441\u0438\u043f\u0435\u0434<\/h2>\n\n\n\n<p>\u0412\u043e\u0437\u0435\u045a\u0435\u0442\u043e \u0432\u0435\u043b\u043e\u0441\u0438\u043f\u0435\u0434 \u0432\u0438 \u0433\u043e \u043f\u043e\u0434\u043e\u0431\u0440\u0443\u0432\u0430 <a href=\"https:\/\/beyond.mk\/fitnesagol\/kolku-vreme-e-potrebno-za-da-stanete-fit\/\">\u043d\u0438\u0432\u043e\u0442\u043e \u043d\u0430 \u0444\u0438\u0442\u043d\u0435\u0441<\/a> \u0438 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u043f\u0440\u0438 \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. \u0418\u0430\u043a\u043e \u0432\u043e\u0437\u0435\u045a\u0435\u0442\u043e \u0432\u0435\u043b\u043e\u0441\u0438\u043f\u0435\u0434 \u043d\u0430\u0458\u0447\u0435\u0441\u0442\u043e \u0441\u0435 \u043f\u0440\u0430\u0432\u0438 \u043d\u0430\u0434\u0432\u043e\u0440, \u0438\u043c\u0430 \u043c\u043d\u043e\u0433\u0443 \u0444\u0438\u0442\u043d\u0435\u0441 \u0446\u0435\u043d\u0442\u0440\u0438 \u043a\u043e\u0438 \u0438\u043c\u0430\u0430\u0442 \u0441\u0442\u0430\u0442\u0438\u0447\u043d\u0438 \u0432\u0435\u043b\u043e\u0441\u0438\u043f\u0435\u0434\u0438 \u043a\u043e\u0438 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0433\u0438 \u043a\u043e\u0440\u0438\u0441\u0442\u0438\u0442\u0435  \u0432\u043e \u0437\u0430\u0442\u0432\u043e\u0440\u0435\u043d\u0430 \u043f\u0440\u043e\u0441\u0442\u043e\u0440\u0438\u0458\u0430 \u043e\u0441\u043e\u0431\u0435\u043d\u043e \u0430\u043a\u043e \u043d\u0430\u0434\u0432\u043e\u0440 \u0435 \u043f\u0440\u0435\u043c\u043d\u043e\u0433\u0443 \u0441\u0442\u0443\u0434\u0435\u043d\u043e. <\/p>\n\n\n\n<p>\u0421\u043f\u043e\u0440\u0435\u0434 Harvard Health, \u0447\u043e\u0432\u0435\u043a \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430 \u043e\u0434 \u043e\u043a\u043e\u043b\u0443 70\u043a\u0433 \u0441\u043e\u0433\u043e\u0440\u0443\u0432\u0430 \u043e\u043a\u043e\u043b\u0443 260 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0437\u0430 30 \u043c\u0438\u043d\u0443\u0442\u0438 \u0432\u043e\u0437\u0435\u045a\u0435 \u0432\u0435\u043b\u043e\u0441\u0438\u043f\u0435\u0434 \u0441\u043e \u0441\u0440\u0435\u0434\u043d\u043e \u0442\u0435\u043c\u043f\u043e \u043e\u0434 \u043e\u043a\u043e\u043b\u0443 19 \u043a\u043c \u043d\u0430 \u0447\u0430\u0441 (<a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-of-leisure-and-routine-activities\">4<\/a>).<\/p>\n\n\n\n<p>\u041d\u0435\u043a\u043e\u043b\u043a\u0443 \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0430 \u043f\u043e\u043a\u0430\u0436\u0430\u043b\u0435 \u0434\u0435\u043a\u0430 \u043e\u0432\u0430\u0430 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442 \u043d\u0435 \u0435 \u0434\u043e\u0431\u0440\u0430 \u0441\u0430\u043c\u043e \u0437\u0430 \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 \u0442\u0443\u043a\u0443 \u0438 \u0437\u0430 \u043f\u043e\u0434\u043e\u0431\u0440\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0444\u0438\u0442\u043d\u0435\u0441\u043e\u0442 \u043d\u0430 \u0447\u043e\u0432\u0435\u043a\u043e\u0442, \u0437\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0447\u0443\u0432\u0441\u0442\u0432\u0438\u0442\u0435\u043b\u043d\u043e\u0441\u0442\u0430 \u043d\u0430 \u0438\u043d\u0441\u0443\u043b\u0438\u043d \u0438 \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0440\u0438\u0437\u0438\u043a\u043e\u0442 \u043e\u0434 \u0441\u0440\u0446\u0435\u0432\u0438 \u0437\u0430\u0431\u043e\u043b\u0443\u0432\u0430\u045a\u0430, \u0440\u0430\u043a \u0438 \u043f\u0440\u0435\u0440\u0430\u043d\u0430 \u0441\u043c\u0440\u0442 (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21496106\">8<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/30878970\">9<\/a>).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0412\u0435\u0436\u0431\u0430\u045a\u0435 \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430<\/h2>\n\n\n\n<p>\u0421\u043f\u043e\u0440\u0435\u0434 Harvard Health, \u0447\u043e\u0432\u0435\u043a \u043e\u0434 70 \u043a\u0433 \u0441\u043e\u0433\u043e\u0440\u0443\u0432\u0430 \u043e\u043a\u043e\u043b\u0443 112 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0437\u0430 30 \u043c\u0438\u043d\u0443\u0442\u0438 \u0432\u0435\u0436\u0431\u0430\u045a\u0435 \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430 (<a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-of-leisure-and-routine-activities\">4<\/a>). <\/p>\n\n\n\n<p><a href=\"https:\/\/beyond.mk\/fitnesagol\/sedum-pridobivki-od-vezbanjeto-so-tezina\/\">\u0412\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430<\/a> \u043f\u043e\u043c\u0430\u0433\u0430 \u0438 \u043f\u0440\u0438 \u0437\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0441\u0438\u043b\u0430\u0442\u0430 \u0438 \u043f\u043e\u0442\u0442\u0438\u043a\u043d\u0443\u0432\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u043d \u0440\u0430\u0441\u0442 \u043a\u043e\u0458 \u0458\u0430 \u0437\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430 \u043c\u0435\u0442\u0430\u0431\u043e\u043b\u0438\u0447\u043a\u0430\u0442\u0430 \u0441\u0442\u0430\u043f\u043a\u0430 \u0432\u043e \u043c\u0438\u0440\u0443\u0432\u0430\u045a\u0435 \u043e\u0434\u043d\u043e\u0441\u043d\u043e \u043a\u043e\u043b\u043a\u0443 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0442\u0440\u043e\u0448\u0438 \u0432\u0430\u0448\u0435\u0442\u043e \u0442\u0435\u043b\u043e \u043a\u043e\u0433\u0430 \u043e\u0434\u043c\u0430\u0440\u0430\u0442\u0435 (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25293431\">10<\/a>).<\/p>\n\n\n\n<p>\u0415\u0434\u043d\u0430 \u0441\u0442\u0443\u0434\u0438\u0458\u0430 \u043a\u043e\u0458\u0430 \u0442\u0440\u0430\u0435\u043b\u0430 \u0448\u0435\u0441\u0442 \u043c\u0435\u0441\u0435\u0446\u0438 \u043f\u043e\u043a\u0430\u0436\u0430\u043b\u0430 \u0434\u0435\u043a\u0430 \u0441\u043e \u0441\u0430\u043c\u043e 11 \u043c\u0438\u043d\u0443\u0442\u0438 \u0432\u0435\u0436\u0431\u0430\u045a\u0435 \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430 \u0442\u0440\u0438 \u043f\u0430\u0442\u0438 \u0432\u043e \u043d\u0435\u0434\u0435\u043b\u0430\u0442\u0430 \u0441\u0435 \u043f\u043e\u0434\u043e\u0431\u0440\u0438\u043b\u0430 \u043c\u0435\u0442\u0430\u0431\u043e\u043b\u0438\u0447\u043a\u0430\u0442\u0430 \u0441\u0442\u0430\u043f\u043a\u0430 \u0432\u043e \u043c\u0438\u0440\u0443\u0432\u0430\u045a\u0435 \u0437\u0430 7,4% \u0448\u0442\u043e \u0437\u043d\u0430\u0447\u0438 \u0434\u0435\u043a\u0430 \u0438\u0441\u043f\u0438\u0442\u0430\u043d\u0438\u0446\u0438\u0442\u0435 \u0441\u043e\u0433\u043e\u0440\u0443\u0432\u0430\u043b\u0435 125 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043f\u043e\u0432\u0435\u045c\u0435 \u043d\u0430 \u0434\u0435\u043d (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19346974\">11<\/a>).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u041f\u043b\u0438\u0432\u0430\u045a\u0435<\/h2>\n\n\n\n<p>\u041f\u043b\u0438\u0432\u0430\u045a\u0435\u0442\u043e \u0435 \u0443\u0448\u0442\u0435 \u0435\u0434\u0435\u043d \u043e\u0434\u043b\u0438\u0447\u0435\u043d \u0441\u043f\u043e\u0440\u0442 \u0434\u0430 \u0441\u043e\u0433\u043e\u0440\u0438\u0442\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043d\u0430 \u0437\u0430\u0431\u0430\u0432\u0435\u043d \u043d\u0430\u0447\u0438\u043d. <\/p>\n\n\n\n<p>\u0421\u043f\u043e\u0440\u0435\u0434 Harvard Health, \u0447\u043e\u0432\u0435\u043a \u043e\u0434 70 \u043a\u0433 \u0441\u043e\u0433\u043e\u0440\u0443\u0432\u0430 \u043e\u043a\u043e\u043b\u0443 233 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0437\u0430 30 \u043c\u0438\u043d\u0443\u0442\u0438 \u043f\u043b\u0438\u0432\u0430\u045a\u0435. \u041d\u0430\u0447\u0438\u043d\u043e\u0442 \u043d\u0430 \u043a\u043e\u0458 \u043f\u043b\u0438\u0432\u0430\u0442\u0435 \u045c\u0435 \u0438\u043c\u0430 \u0432\u043b\u0438\u0458\u0430\u043d\u0438\u0435 \u0432\u0440\u0437 \u0432\u043a\u0443\u043f\u043d\u0438\u043e\u0442 \u0431\u0440\u043e\u0458 \u0441\u043e\u0433\u043e\u0440\u0435\u043d\u0438 \u043a\u0430\u043b\u043e\u0440\u0438\u0438. \u0414\u043e\u043a\u043e\u043b\u043a\u0443 \u043f\u043b\u0438\u0432\u0430\u0442\u0435 \u0433\u0440\u0431\u043d\u043e \u045c\u0435 \u043f\u043e\u0442\u0440\u043e\u0448\u0438\u0442\u0435 \u043e\u043a\u043e\u043b\u0443 298 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0437\u0430 30 \u043c\u0438\u043d\u0443\u0442\u0438, \u0433\u0440\u0430\u0434\u043d\u043e \u043e\u043a\u043e\u043b\u0443 372 \u043a\u0430\u043b\u043e\u0440\u0438\u0438, \u0438 409 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0434\u043e\u043a\u043e\u043b\u043a\u0443 \u043f\u043b\u0438\u0432\u0430\u0442\u0435 \u0434\u0435\u043b\u0444\u0438\u043d.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0408\u043e\u0433\u0430<\/h2>\n\n\n\n<p>\u0421\u043f\u043e\u0440\u0435\u0434 Harvard Health, \u0447\u043e\u0432\u0435\u043a \u043e\u0434 70 \u043a\u0433 \u0441\u043e\u0433\u043e\u0440\u0443\u0432\u0430 \u043e\u043a\u043e\u043b\u0443 149 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0437\u0430 30 \u043c\u0438\u043d\u0443\u0442\u0438 \u0432\u0435\u0436\u0431\u0430\u045a\u0435 \u0458\u043e\u0433\u0430 (<a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-of-leisure-and-routine-activities\">4<\/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 12 \u043d\u0435\u0434\u0435\u043b\u0438 \u0432\u043e \u043a\u043e\u0435 \u0443\u0447\u0435\u0441\u0442\u0432\u0443\u0432\u0430\u043b\u0435 60 \u0436\u0435\u043d\u0438 \u0441\u043e \u043f\u0440\u0435\u043a\u0443\u043c\u0435\u0440\u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u043f\u043e\u043a\u0430\u0436\u0430\u043b\u043e \u0434\u0435\u043a\u0430 \u043e\u043d\u0438\u0435 \u043a\u043e\u0438 \u043e\u0434\u0435\u043b\u0435 \u043d\u0430 2 \u0441\u0435\u0441\u0438\u0438 \u0458\u043e\u0433\u0430 \u0432\u043e \u043d\u0435\u0434\u0435\u043b\u0430\u0442\u0430 \u043a\u043e\u0438 \u0442\u0440\u0430\u0435\u043b\u0435 \u043f\u043e 90 \u043c\u0438\u043d\u0443\u0442\u0438 \u0458\u0430 \u043d\u0430\u043c\u0430\u043b\u0438\u043b\u0435 \u0442\u0435\u043b\u0435\u0441\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u0438 \u043e\u0431\u0435\u043c\u043e\u0442 \u043e\u043a\u043e\u043b\u0443 \u0441\u0442\u0440\u0443\u043a\u043e\u0442 \u0437\u0430 3,8 \u0446\u043c (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27776622\">12<\/a>).<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u041f\u043e\u043a\u0440\u0430\u0458 \u0434\u0440\u0436\u0435\u045a\u0435\u0442\u043e \u0434\u0438\u0435\u0442\u0430 \u0438 \u043f\u0440\u0430\u0432\u0438\u043b\u0435\u043d \u043f\u043b\u0430\u043d \u0437\u0430 \u0438\u0441\u0445\u0440\u0430\u043d\u0430, \u0432\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0435 \u0435\u0434\u043d\u0430 \u043e\u0434 \u043d\u0430\u0458\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u0441\u0442\u0440\u0430\u0442\u0435\u0433\u0438\u0438 \u0437\u0430 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":320,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6,5],"tags":[341,343,43,42,342,8,340,39,13,17,16,41],"class_list":["post-255","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-menadziranje-so-tezinata","category-fitness","tag-najdobri-vezbi","tag-najefikasni-vezbi-za-namaluvanje-na-tezinata","tag-namaluvanje-tezina","tag-slabeenje","tag-vezbi-za-namaluvanje-na-tezinata","tag-8","tag-340","tag-39","tag-13","tag-17","tag-16","tag-41"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0428\u0435\u0441\u0442 \u043d\u0430\u0458\u0434\u043e\u0431\u0440\u0438 \u0432\u0435\u0436\u0431\u0438 \u0437\u0430 \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430\u0442\u0430 - Beyond \u0424\u0438\u0442\u043d\u0435\u0441 \u0410\u0433\u043e\u043b<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/beyond.mk\/fitnesagol\/6-najdobri-vezbi-za-namaluvanje-na-tezinata\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0428\u0435\u0441\u0442 \u043d\u0430\u0458\u0434\u043e\u0431\u0440\u0438 \u0432\u0435\u0436\u0431\u0438 \u0437\u0430 \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430\u0442\u0430 - 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