{"id":396,"date":"2024-08-01T11:10:00","date_gmt":"2024-08-01T11:10:00","guid":{"rendered":"https:\/\/beyond.mk\/fitnesagol\/?p=396"},"modified":"2024-08-06T16:01:34","modified_gmt":"2024-08-06T16:01:34","slug":"sto-e-muskulna-hipertrofija","status":"publish","type":"post","link":"https:\/\/beyond.mk\/fitnesagol\/sto-e-muskulna-hipertrofija\/","title":{"rendered":"M\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0445\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u0458\u0430: \u041e\u0431\u0458\u0430\u0441\u043d\u0443\u0432\u0430\u045a\u0435 \u0438 \u043a\u0430\u043a\u043e \u0434\u0430 \u0441\u0435 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435 \u043f\u0440\u0438 \u0432\u0435\u0436\u0431\u0430\u045a\u0435"},"content":{"rendered":"\n<div class=\"author-review-section\"> \n\t<div class=\"author\"> \n\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2024\/06\/Circle-Screenshot.png\" alt=\"Simon S.\" class=\"profile-pic\" width=\"25\" height=\"25\"> \n\t<span>\u041d\u0430\u043f\u0438\u0448\u0430\u043d\u043e \u043e\u0434: <a href=\"https:\/\/www.linkedin.com\/in\/simon-simonovski-69a365116\/\" class=\"author-link\">\u0421\u0438\u043c\u043e\u043d \u0421.<\/a><\/span> \n\t<a href=\"https:\/\/www.linkedin.com\/in\/simon-simonovski-69a365116\/\" class=\"linkedin-link\"> \n\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/cdn-icons-png.flaticon.com\/512\/174\/174857.png\" alt=\"LinkedIn\" class=\"linkedin-icon\" width=\"25\" height=\"25\"> \n\t<\/a> \n\t<\/div> \n\t\n<\/div>\n\n\n\n<p class=\"has-black-color has-tan-background-color has-text-color has-background\"><a href=\"https:\/\/beyond.mk\/fitnesagol\/deset-pridobivki-od-redovno-vezbanje\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0420\u0435\u0434\u043e\u0432\u043d\u043e\u0442\u043e \u043f\u043e\u0434\u0438\u0433\u0430\u045a\u0435 \u0442\u0435\u0436\u0438\u043d\u0438<\/a>, \u043a\u043e\u043c\u0431\u0438\u043d\u0438\u0440\u0430\u043d\u043e \u0441\u043e <a href=\"https:\/\/beyond.mk\/fitnesagol\/sedum-vidovi-hrana-koi-ke-vi-pomognat-da-izgradite-cista-muskulna-masa\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0430 \u0438\u0441\u0445\u0440\u0430\u043d\u0430 \u0431\u043e\u0433\u0430\u0442\u0430 \u0441\u043e \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438<\/a>, \u043c\u043e\u0436\u0435 \u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u043d\u043e \u0434\u0430 \u0458\u0430 \u0437\u0433\u043e\u043b\u0435\u043c\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430 \u0438 \u0434\u0435\u0444\u0438\u043d\u0438\u0446\u0438\u0458\u0430. \u0418\u0437\u0432\u0435\u0434\u0443\u0432\u0430\u045a\u0435\u0442\u043e \u043d\u0430 \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0438 \u0432\u0438\u0434\u043e\u0432\u0438 \u0432\u0435\u0436\u0431\u0438 \u0438 \u043a\u043e\u0440\u0438\u0441\u0442\u0435\u045a\u0435\u0442\u043e \u043d\u0430 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0430 \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u0441\u0435 \u043a\u043b\u0443\u0447\u043d\u0438 \u0437\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0445\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u0458\u0430. \u041c\u0435\u0445\u0430\u043d\u0438\u0447\u043a\u043e\u0442\u043e \u043e\u0448\u0442\u0435\u0442\u0443\u0432\u0430\u045a\u0435 \u0438 \u043c\u0435\u0442\u0430\u0431\u043e\u043b\u0438\u0447\u043a\u0438\u043e\u0442 \u0437\u0430\u043c\u043e\u0440 \u0441\u0435 \u043e\u0441\u043d\u043e\u0432\u043d\u0438 \u0444\u0430\u043a\u0442\u043e\u0440\u0438 \u0437\u0430 \u0441\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u0430\u045a\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438\u043e\u0442 \u0440\u0430\u0441\u0442. \u041f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043e\u0442\u043e \u0437\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430\u0442\u0430 \u0438 \u043a\u043e\u043d\u0441\u0443\u043b\u0442\u0430\u0446\u0438\u0458\u0430\u0442\u0430 \u0441\u043e \u043f\u0440\u043e\u0444\u0435\u0441\u0438\u043e\u043d\u0430\u043b\u0435\u043d \u0442\u0440\u0435\u043d\u0435\u0440 \u043c\u043e\u0436\u0430\u0442 \u0434\u0430 \u043f\u043e\u043c\u043e\u0433\u043d\u0430\u0442 \u0432\u043e \u0431\u0435\u0437\u0431\u0435\u0434\u043d\u043e \u0438 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0444\u0438\u0442\u043d\u0435\u0441 \u0446\u0435\u043b\u0438\u0442\u0435.<\/p>\n\n\n\n<!DOCTYPE html>\n<html lang=\"en\">\n<head>\n    <meta charset=\"UTF-8\">\n    <meta name=\"viewport\" content=\"width=device-width, initial-scale=1.0\">\n    <title>Table of Contents<\/title>\n    <link rel=\"stylesheet\" href=\"styles.css\">\n<\/head>\n<body>\n    <div class=\"toc-container\">\n        <center><h4>\u0412\u043e \u043e\u0432\u0430\u0430 \u0441\u0442\u0430\u0442\u0438\u0458\u0430:<\/h4><\/center>\n    <nav class=\"toc\">\n        <a href=\"#sto-e\">\u0428\u0442\u043e \u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0445\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u0458\u0430?<\/a>\n        <a href=\"#kako-da-izgradite-muskuli\">\u041a\u0430\u043a\u043e \u0434\u0430 \u0438\u0437\u0433\u0440\u0430\u0434\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0438 \u0434\u0430 \u0458\u0430 \u0437\u0433\u043e\u043b\u0435\u043c\u0438\u0442\u0435 \u0433\u043e\u043b\u0435\u043c\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435<\/a>\n        <a href=\"#kolku-cesto\">\u041a\u043e\u043b\u043a\u0443 \u0447\u0435\u0441\u0442\u043e \u0434\u0430 \u043f\u043e\u0434\u0438\u0433\u0430\u0442\u0435 \u0442\u0435\u0436\u0438\u043d\u0438 \u0437\u0430 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0445\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u0458\u0430<\/a>\n        <a href=\"#miostatinska\">\u041c\u0438\u043e\u0441\u0442\u0430\u0442\u0438\u043d\u0441\u043a\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0445\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u0458\u0430<\/a>\n    <\/nav>\n<\/body>\n<\/html>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-media-text alignwide has-media-on-the-right is-stacked-on-mobile is-image-fill\"><div class=\"wp-block-media-text__content\">\n<p>\u0425\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u0458\u0430 \u0435 \u0437\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430\u045a\u0435 \u0438 \u0440\u0430\u0441\u0442 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438\u0442\u0435 \u043a\u043b\u0435\u0442\u043a\u0438. \u0425\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u0458\u0430 \u0441\u0435 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0443\u0432\u0430 \u043f\u0440\u0435\u043a\u0443 \u0432\u0435\u0436\u0431\u0430\u045a\u0435. \u041a\u043e\u0433\u0430 \u0432\u0435\u0436\u0431\u0430\u0442\u0435, \u0430\u043a\u043e \u0441\u0430\u043a\u0430\u0442\u0435 \u0434\u0430 \u0433\u043e \u0442\u043e\u043d\u0438\u0440\u0430\u0442\u0435 \u0438\u043b\u0438 \u043f\u043e\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u0434\u0435\u0444\u0438\u043d\u0438\u0440\u0430\u045a\u0435\u0442\u043e \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435, \u043f\u043e\u0434\u0438\u0433\u0430\u045a\u0435\u0442\u043e \u0442\u0435\u0436\u0438\u043d\u0438 \u0435 \u043d\u0430\u0458\u0447\u0435\u0441\u0442\u0438\u043e\u0442 \u043d\u0430\u0447\u0438\u043d \u0437\u0430 <a rel=\"noreferrer noopener\" href=\"https:\/\/beyond.mk\/fitnesagol\/kolku-vreme-e-potrebno-za-da-stanete-fit\/\" target=\"_blank\">\u0437\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0445\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u0458\u0430\u0442\u0430<\/a>.<\/p>\n\n\n\n<p><\/p>\n<\/div><figure class=\"wp-block-media-text__media\" style=\"background-image:url(https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/03\/pexels-victor-freitas-791763.jpg);background-position:50% 50%\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"426\" src=\"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/03\/pexels-victor-freitas-791763.jpg\" alt=\"covek spremen da pravi deadlift\" class=\"wp-image-130 size-full\" srcset=\"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/03\/pexels-victor-freitas-791763.jpg 640w, https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/03\/pexels-victor-freitas-791763-300x200.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"sto-e\">\u0428\u0442\u043e \u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0445\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u0458\u0430?<\/h2>\n\n\n\n<p>\u041f\u043e\u0441\u0442\u043e\u0458\u0430\u0442 \u0434\u0432\u0430 \u0432\u0438\u0434\u0430 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0445\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u0458\u0430:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u043c\u0438\u043e\u0444\u0438\u0431\u0440\u0438\u043b\u0430\u0440\u043d\u0430<\/strong>: \u0440\u0430\u0441\u0442 \u043d\u0430 \u0434\u0435\u043b\u043e\u0432\u0438 \u0441\u043e \u043a\u043e\u043d\u0442\u0440\u0430\u043a\u0446\u0438\u0458\u0430 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435<\/li>\n\n\n\n<li><strong>\u0441\u0430\u0440\u043a\u043e\u043f\u043b\u0430\u0437\u043c\u0430\u0442\u0438\u0447\u043d\u0430:<\/strong> \u0437\u0433\u043e\u043b\u0435\u043c\u0435\u043d\u043e \u0441\u043a\u043b\u0430\u0434\u0438\u0440\u0430\u045a\u0435 \u043d\u0430 \u0433\u043b\u0438\u043a\u043e\u0433\u0435\u043d \u0432\u043e \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435<\/li>\n<\/ul>\n\n\n\n<p>\u041d\u0430 \u043a\u043e\u0458 \u0432\u0438\u0434 \u045c\u0435 \u0441\u0435 \u0444\u043e\u043a\u0443\u0441\u0438\u0440\u0430\u0442\u0435 \u0437\u0430\u0432\u0438\u0441\u0438 \u043e\u0434 \u0432\u0430\u0448\u0438\u0442\u0435 \u0444\u0438\u0442\u043d\u0435\u0441 \u0446\u0435\u043b\u0438. \u041c\u0438\u043e\u0444\u0438\u0431\u0440\u0438\u043b\u0430\u0440\u043d\u043e\u0442\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u045a\u0435 \u045c\u0435 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0441\u043e \u0441\u0438\u043b\u0430 \u0438 \u0431\u0440\u0437\u0438\u043d\u0430, \u0430 \u0441\u0430\u0440\u043a\u043e\u043f\u043b\u0430\u0437\u043c\u0430\u0442\u0438\u0447\u043d\u0438\u043e\u0442 \u0440\u0430\u0441\u0442 \u043f\u043e\u043c\u0430\u0433\u0430 \u0432\u0430\u0448\u0435\u0442\u043e \u0442\u0435\u043b\u043e \u0434\u0430 \u0438\u043c\u0430 \u043f\u043e\u0432\u0435\u045c\u0435 \u043e\u0434\u0440\u0436\u043b\u0438\u0432\u0430 \u0435\u043d\u0435\u0440\u0433\u0438\u0458\u0430 \u0437\u0430 \u0430\u0442\u043b\u0435\u0442\u0441\u043a\u0438 \u043d\u0430\u0441\u0442\u0430\u043d\u0438 \u043f\u043e\u0432\u0440\u0437\u0430\u043d\u0438 \u0441\u043e \u0438\u0437\u0434\u0440\u0436\u043b\u0438\u0432\u043e\u0441\u0442.<\/p>\n\n\n\n<table>\n<tbody>\n<tr>\n<td><strong>\u0412\u0438\u0434\u043e\u0432\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0445\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u0458\u0430<\/strong><\/td>\n<td><strong>\u0417\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430<\/strong><\/td>\n<td><strong>\u0410\u043a\u0442\u0438\u0432\u0438\u0440\u0430<\/strong><\/td>\n<\/tr>\n<tr>\n<td>\u043c\u0438\u043e\u0444\u0438\u0431\u0440\u0438\u043b\u0430\u0440\u043d\u0430<\/td>\n<td>\u0441\u0438\u043b\u0430 \u0438 \u0431\u0440\u0437\u0438\u043d\u0430<\/td>\n<td>\u043a\u043e\u043d\u0442\u0440\u0430\u043a\u0446\u0438\u043e\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438<\/td>\n<\/tr>\n<tr>\n<td>\u0441\u0430\u0440\u043a\u043e\u043f\u043b\u0430\u0437\u043c\u0430\u0442\u0438\u0447\u043d\u0430<\/td>\n<td>\u0441\u043a\u043b\u0430\u0434\u0438\u0440\u0430\u045a\u0435 \u043d\u0430 \u0435\u043d\u0435\u0440\u0433\u0438\u0458\u0430 \u0438 \u0438\u0437\u0434\u0440\u0436\u043b\u0438\u0432\u043e\u0441\u0442<\/td>\n<td>\u0441\u043a\u043b\u0430\u0434\u0438\u0440\u0430\u045a\u0435 \u043d\u0430 \u0433\u043b\u0438\u043a\u043e\u0433\u0435\u043d \u0432\u043e \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n<p>\u041a\u043e\u0433\u0430 <a href=\"https:\/\/beyond.mk\/fitnesagol\/sedum-pridobivki-od-vezbanjeto-so-tezina\/\">\u043f\u043e\u0434\u0438\u0433\u0430\u0442\u0435 \u0442\u0435\u0436\u0438\u043d\u0438<\/a>, \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0438\u0437\u0432\u0435\u0434\u0443\u0432\u0430\u0442\u0435 \u043c\u043d\u043e\u0433\u0443 \u043f\u043e\u0432\u0442\u043e\u0440\u0443\u0432\u0430\u045a\u0430 (\u0440\u0435\u043f\u0435\u0442\u0438\u0446\u0438\u0438) \u0441\u043e \u043f\u043e\u043c\u0430\u043b\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u0438\u043b\u0438 \u0434\u0430 \u043f\u043e\u0434\u0438\u0433\u0430\u0442\u0435 \u043f\u043e\u0442\u0435\u0448\u043a\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u0437\u0430 \u043f\u043e\u043c\u0430\u043b \u0431\u0440\u043e\u0458 \u043d\u0430 \u043f\u043e\u0432\u0442\u043e\u0440\u0443\u0432\u0430\u045a\u0430. \u041d\u0430\u0447\u0438\u043d\u043e\u0442 \u043d\u0430 \u043a\u043e\u0458 \u045c\u0435 \u043f\u043e\u0434\u0438\u0433\u0430\u0442\u0435 \u0442\u0435\u0436\u0438\u043d\u0438 \u045c\u0435 \u043e\u0434\u0440\u0435\u0434\u0438 \u043a\u0430\u043a\u043e \u0432\u0430\u0448\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u045c\u0435 \u0440\u0430\u0441\u0442\u0430\u0442 \u0438 \u045c\u0435 \u0441\u0435 \u043c\u0435\u043d\u0443\u0432\u0430\u0430\u0442.<\/p>\n\n\n\n<p>\u041d\u0430 \u043f\u0440\u0438\u043c\u0435\u0440, \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0440\u0430\u0437\u0432\u0438\u0435\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u043d \u0442\u043e\u043d\u0443\u0441 \u0441\u043e \u043f\u043e\u043c\u0430\u043b\u0430 \u0442\u0435\u0436\u0438\u043d\u0430, \u043d\u043e \u045c\u0435 \u0431\u0438\u0434\u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u0435\u043d \u0433\u043e\u043b\u0435\u043c \u0431\u0440\u043e\u0458 \u043d\u0430 \u043f\u043e\u0432\u0442\u043e\u0440\u0443\u0432\u0430\u045a\u0430 \u0437\u0430 \u0434\u0430 \u0441\u0435 \u043f\u043e\u0434\u043e\u0431\u0440\u0438 \u0435\u0444\u0438\u043a\u0430\u0441\u043d\u043e\u0441\u0442\u0430 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438\u0442\u0435 \u0432\u043b\u0430\u043a\u043d\u0430. \u041e\u0441\u0432\u0435\u043d \u0430\u043a\u043e \u043d\u0435 \u0438\u0437\u0432\u0435\u0434\u0435\u0442\u0435 \u0431\u0440\u043e\u0458 \u043d\u0430 \u043f\u043e\u0432\u0442\u043e\u0440\u0443\u0432\u0430\u045a\u0430 \u0434\u043e \u0442\u043e\u0447\u043a\u0430 \u043d\u0430 \u0437\u0430\u043c\u043e\u0440, \u0441\u043e \u043e\u0432\u043e\u0458 \u0441\u0442\u0438\u043b \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u043d\u0433 \u043d\u0435\u043c\u0430 \u0434\u0430 \u0438\u0437\u0433\u0440\u0430\u0434\u0438\u0442\u0435 \u043c\u043d\u043e\u0433\u0443 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0434\u0435\u0444\u0438\u043d\u0438\u0446\u0438\u0458\u0430.<\/p>\n\n\n\n<p>\u041e\u0434 \u0434\u0440\u0443\u0433\u0430 \u0441\u0442\u0440\u0430\u043d\u0430, \u043a\u043e\u0440\u0438\u0441\u0442\u0435\u045a\u0435\u0442\u043e \u0433\u043e\u043b\u0435\u043c\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u0435 \u0435\u0444\u0438\u043a\u0430\u0441\u0435\u043d \u043d\u0430\u0447\u0438\u043d \u0437\u0430 \u0441\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u0430\u045a\u0435 \u043d\u0430 \u0440\u0430\u0441\u0442 \u0438 \u0434\u0435\u0444\u0438\u043d\u0438\u0446\u0438\u0458\u0430 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438\u0442\u0435 \u0432\u043b\u0430\u043a\u043d\u0430. \u0422\u043e\u0430 \u0435 \u0438\u0441\u0442\u043e \u0442\u0430\u043a\u0430 \u043f\u043e\u0435\u0444\u0438\u043a\u0430\u0441\u0435\u043d \u043d\u0430\u0447\u0438\u043d \u0437\u0430 \u0432\u0435\u0436\u0431\u0430\u045a\u0435 \u0430\u043a\u043e \u043d\u0435\u043c\u0430\u0442\u0435 \u043c\u043d\u043e\u0433\u0443 \u0432\u0440\u0435\u043c\u0435.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"kako-da-izgradite-muskuli\">\u041a\u0430\u043a\u043e \u0434\u0430 \u0438\u0437\u0433\u0440\u0430\u0434\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0438 \u0434\u0430 \u0458\u0430 \u0437\u0433\u043e\u043b\u0435\u043c\u0438\u0442\u0435 \u0433\u043e\u043b\u0435\u043c\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435<\/h2>\n\n\n\n<p>\u0417\u0430 \u0434\u0430 \u0438\u0437\u0433\u0440\u0430\u0434\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u043f\u0440\u0435\u043a\u0443 \u043f\u043e\u0434\u0438\u0433\u0430\u045a\u0435 \u0442\u0435\u0436\u0438\u043d\u0430, \u0442\u0440\u0435\u0431\u0430 \u0434\u0430 \u0438\u043c\u0430\u0442\u0435 \u0438 \u043c\u0435\u0445\u0430\u043d\u0438\u0447\u043a\u043e \u043e\u0448\u0442\u0435\u0442\u0443\u0432\u0430\u045a\u0435 \u0438 \u043c\u0435\u0442\u0430\u0431\u043e\u043b\u0438\u0447\u043a\u0438 \u0437\u0430\u043c\u043e\u0440. \u041a\u043e\u0433\u0430 \u043f\u043e\u0434\u0438\u0433\u0430\u0442\u0435 \u0433\u043e\u043b\u0435\u043c\u0430 \u0442\u0435\u0436\u0438\u043d\u0430, \u043a\u043e\u043d\u0442\u0440\u0430\u043a\u0442\u0438\u043b\u043d\u0438\u0442\u0435 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u0432\u043e \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043c\u043e\u0440\u0430 \u0434\u0430 \u0441\u043e\u0437\u0434\u0430\u0434\u0430\u0442 \u0441\u0438\u043b\u0430 \u0437\u0430 \u0434\u0430 \u0433\u043e \u043d\u0430\u0434\u043c\u0438\u043d\u0430\u0442 \u043e\u0442\u043f\u043e\u0440\u043e\u0442 \u043e\u0434 \u0442\u0435\u0436\u0438\u043d\u0430\u0442\u0430.<\/p>\n\n\n\n<p>\u0421\u043e \u0442\u043e\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0434\u043e\u0458\u0434\u0435 \u0434\u043e \u0441\u0442\u0440\u0443\u043a\u0442\u0443\u0440\u043d\u043e \u043e\u0448\u0442\u0435\u0442\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435. \u041c\u0435\u0445\u0430\u043d\u0438\u0447\u043a\u043e\u0442\u043e \u043e\u0448\u0442\u0435\u0442\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438\u0442\u0435 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u0441\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u0430 \u043e\u0434\u0433\u043e\u0432\u043e\u0440 \u043e\u0434 \u0442\u0435\u043b\u043e\u0442\u043e \u0437\u0430 \u0434\u0430 \u0433\u0438 \u043f\u043e\u043f\u0440\u0430\u0432\u0438 \u043e\u0448\u0442\u0435\u0442\u0435\u043d\u0438\u0442\u0435 \u0432\u043b\u0430\u043a\u043d\u0430 \u0432\u043e \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438\u0442\u0435 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u0438 \u0442\u043e\u0430 \u0440\u0435\u0437\u0443\u043b\u0442\u0438\u0440\u0430 \u0441\u043e \u0437\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435.<\/p>\n\n\n\n<p>\u041c\u0435\u0445\u0430\u043d\u0438\u0447\u043a\u0438\u043e\u0442 \u0437\u0430\u043c\u043e\u0440 \u0441\u0435 \u0458\u0430\u0432\u0443\u0432\u0430 \u043a\u043e\u0433\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438\u0442\u0435 \u0432\u043b\u0430\u043a\u043d\u0430 \u0458\u0430 \u0438\u0441\u0446\u0440\u043f\u0443\u0432\u0430\u0430\u0442 \u0434\u043e\u0441\u0442\u0430\u043f\u043d\u0430\u0442\u0430 \u043a\u043e\u043b\u0438\u0447\u0438\u043d\u0430 \u043d\u0430 <a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK553175\/#:~:text=Adenosine%20triphosphate%20(ATP)%20is%20the,three%20serially%20bonded%20phosphate%20groups.\" target=\"_blank\">\u0410\u0422\u041f<\/a> \u0435\u043d\u0435\u0440\u0433\u0435\u0442\u0441\u043a\u0430 \u043a\u043e\u043c\u043f\u043e\u043d\u0435\u043d\u0442\u0430 \u043a\u043e\u0458\u0430 \u043f\u043e\u043c\u0430\u0433\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0434\u0430 \u0441\u0435 \u043a\u043e\u043d\u0442\u0440\u0430\u0445\u0438\u0440\u0430\u0430\u0442. \u041a\u043e\u0433\u0430 \u0410\u0422\u041f \u0435 \u0438\u0441\u0446\u0440\u043f\u0435\u043d\u0430, \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u0435 \u043c\u043e\u0436\u0430\u0442 \u0434\u0430 \u043f\u0440\u043e\u0434\u043e\u043b\u0436\u0430\u0442 \u0434\u0430 \u0458\u0430 \u0441\u043d\u0430\u0431\u0434\u0443\u0432\u0430\u0430\u0442 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043a\u043e\u043d\u0442\u0440\u0430\u043a\u0446\u0438\u0458\u0430 \u0438\u043b\u0438 \u043f\u043e\u0432\u0435\u045c\u0435 \u043d\u0435 \u043c\u043e\u0436\u0430\u0442 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0434\u0430 \u0458\u0430 \u043f\u043e\u0434\u0438\u0433\u043d\u0430\u0442 \u0442\u0435\u0436\u0438\u043d\u0430\u0442\u0430. \u041e\u0432\u0430 \u0438\u0441\u0442\u043e \u0442\u0430\u043a\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0434\u043e\u0432\u0435\u0434\u0435 \u0434\u043e \u0437\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435.<\/p>\n\n\n\n<p>\u041c\u0435\u0445\u0430\u043d\u0438\u0447\u043a\u043e\u0442\u043e \u043e\u0448\u0442\u0435\u0442\u0443\u0432\u0430\u045a\u0435 \u0438 \u043c\u0435\u0442\u0430\u0431\u043e\u043b\u0438\u0447\u043a\u0438\u043e\u0442 \u0437\u0430\u043c\u043e\u0440 \u0441\u0435 \u0432\u0430\u0436\u043d\u0438 \u0437\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0445\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u0458\u0430.<\/p>\n\n\n\n<p>\u041d\u0435 \u043c\u043e\u0440\u0430 \u0441\u0435\u043a\u043e\u0433\u0430\u0448 \u0434\u0430 \u0433\u0438 \u0434\u043e\u0432\u0435\u0434\u0443\u0432\u0430\u0442\u0435 \u0432\u0430\u0448\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0434\u043e \u0442\u043e\u0447\u043a\u0430 \u043d\u0430 &#8220;\u043d\u0435\u0443\u0441\u043f\u0435\u0445&#8221; &#8211; \u0448\u0442\u043e \u0437\u043d\u0430\u0447\u0438 \u0434\u0435\u043a\u0430 \u043d\u0435 \u043c\u043e\u0440\u0430\u0442\u0435 \u0434\u0430 \u0438\u0437\u0432\u0435\u0434\u0435\u0442\u0435 \u0440\u0435\u043f\u0435\u0442\u0438\u0446\u0438\u0458\u0430 \u0434\u043e \u043a\u0440\u0430\u0458 \u0437\u0430 \u0434\u0430 \u0433\u0438 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0441\u0430\u043a\u0430\u043d\u0438\u0442\u0435 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438.<\/p>\n\n\n\n<p>\u0415\u0434\u043d\u0430 <a rel=\"noreferrer noopener\" href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2010\/10000\/The_Mechanisms_of_Muscle_Hypertrophy_and_Their.40.aspx\" target=\"_blank\">\u0441\u0442\u0443\u0434\u0438\u0458\u0430<\/a> \u043e\u0434 2010 \u0433\u043e\u0434\u0438\u043d\u0430 \u043f\u043e\u043a\u0430\u0436\u0430\u043b\u0430 \u0434\u0435\u043a\u0430 \u0437\u0430 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u0438 \u0434\u043e\u0431\u0438\u0432\u043a\u0438, \u043f\u043e\u0442\u0440\u0435\u0431\u0435\u043d \u0435 \u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u0435\u043d \u043c\u0435\u0442\u0430\u0431\u043e\u043b\u0438\u0447\u043a\u0438 \u0441\u0442\u0440\u0435\u0441 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435, \u043f\u043b\u0443\u0441 \u0443\u043c\u0435\u0440\u0435\u043d \u0441\u0442\u0435\u043f\u0435\u043d \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0442\u0435\u043d\u0437\u0438\u0458\u0430.<\/p>\n\n\n\n<p>\u0418\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u0447\u0438\u0442\u0435 \u043e\u0442\u043a\u0440\u0438\u043b\u0435 \u0434\u0435\u043a\u0430 \u0432\u0435\u0436\u0431\u0438\u0442\u0435 \u043a\u043e\u0438 \u0432\u043a\u043b\u0443\u0447\u0443\u0432\u0430\u0430\u0442 \u043a\u043e\u043d\u0446\u0435\u043d\u0442\u0440\u0438\u0447\u043d\u0438 \u0434\u0432\u0438\u0436\u0435\u045a\u0430 \u0441\u043e \u0431\u0440\u0437\u043e \u0434\u043e \u0443\u043c\u0435\u0440\u0435\u043d\u043e \u0442\u0435\u043c\u043f\u043e \u0437\u0430 1-3 \u0441\u0435\u043a\u0443\u043d\u0434\u0438 \u0438 \u0435\u043a\u0441\u0446\u0435\u043d\u0442\u0440\u0438\u0447\u043d\u0438 \u0441\u043e \u043f\u043e\u0431\u0430\u0432\u043d\u043e \u0442\u0435\u043c\u043f\u043e (2-4 \u0441\u0435\u043a\u0443\u043d\u0434\u0438) \u0441\u0435 \u043c\u043d\u043e\u0433\u0443 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438.<\/p>\n\n\n\n<p>\u0415\u0434\u0435\u043d \u043f\u0440\u0438\u043c\u0435\u0440 \u043d\u0430 \u043a\u043e\u043d\u0446\u0435\u043d\u0442\u0440\u0438\u0447\u043d\u043e \u0434\u0432\u0438\u0436\u0435\u045a\u0435 \u0435 \u043f\u043e\u0434\u0438\u0433\u0430\u045a\u0435\u0442\u043e \u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430\u0442\u0430 \u043f\u0440\u0438 \u0431\u0438\u0446\u0435\u043f\u0441 (curl) \u0434\u043e \u0432\u0430\u0448\u0435\u0442\u043e \u0440\u0430\u043c\u043e. \u0412\u0440\u0430\u045c\u0430\u045a\u0435\u0442\u043e \u043d\u0430 \u043f\u043e\u0447\u0435\u0442\u043d\u0430\u0442\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u0458\u0430 \u0431\u0438 \u0431\u0438\u043b\u043e \u0435\u043a\u0441\u0446\u0435\u043d\u0442\u0440\u0438\u0447\u043d\u043e.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"kolku-cesto\">\u041a\u043e\u043b\u043a\u0443 \u0447\u0435\u0441\u0442\u043e \u0434\u0430 \u043f\u043e\u0434\u0438\u0433\u0430\u0442\u0435 \u0442\u0435\u0436\u0438\u043d\u0438 \u0437\u0430 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0445\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u0458\u0430<\/h2>\n\n\n\n<p>\u041a\u043e\u043b\u043a\u0443 \u0447\u0435\u0441\u0442\u043e \u0442\u0440\u0435\u0431\u0430 \u0434\u0430 \u0432\u0435\u0436\u0431\u0430\u0442\u0435 \u0437\u0430 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0445\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u0458\u0430 \u0437\u0430\u0432\u0438\u0441\u0438 \u043e\u0434 \u0432\u0430\u0448\u0438\u0442\u0435 \u0446\u0435\u043b\u0438.<\/p>\n\n\n\n<p>\u041c\u043e\u0436\u0435 \u0434\u0430 \u043f\u0440\u043e\u0431\u0430\u0442\u0435 \u0435\u0434\u0435\u043d \u043e\u0434 \u043e\u0432\u0438\u0435 \u0440\u0430\u0441\u043f\u043e\u0440\u0435\u0434\u0438 \u0437\u0430 \u043f\u043e\u0434\u0438\u0433\u0430\u045a\u0435 \u0442\u0435\u0436\u0438\u043d\u0438:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u041f\u043e\u0434\u0438\u0433\u0430\u045a\u0435 (\u043e\u0441\u043e\u0431\u0435\u043d\u043e \u0442\u0435\u0448\u043a\u0438 \u0442\u0435\u0436\u0438\u043d\u0438) \u0442\u0440\u0438 \u043f\u0430\u0442\u0438 \u043d\u0435\u0434\u0435\u043b\u043d\u043e<\/strong>. \u041e\u0432\u0430 \u0432\u0438 \u043e\u0432\u043e\u0437\u043c\u043e\u0436\u0443\u0432\u0430 \u0434\u0435\u043d \u043f\u043e\u043c\u0435\u0453\u0443 \u0441\u0435\u0441\u0438\u0438\u0442\u0435 \u0437\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0434\u0430 \u0441\u0435 \u043e\u043f\u043e\u0440\u0430\u0432\u0430\u0442. \u041e\u043f\u043e\u0440\u0430\u0432\u0443\u0432\u0430\u045a\u0435\u0442\u043e \u0435 \u043e\u0434 \u0441\u0443\u0448\u0442\u0438\u043d\u0441\u043a\u043e \u0437\u043d\u0430\u0447\u0435\u045a\u0435 \u0437\u0430 \u0440\u0430\u0441\u0442 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435.<\/li>\n\n\n\n<li><strong>\u041f\u043e\u0434\u0438\u0433\u0430\u045a\u0435 \u0441\u0430\u043c\u043e \u0434\u0432\u0430 \u043f\u0430\u0442\u0438 \u043d\u0435\u0434\u0435\u043b\u043d\u043e<\/strong>, \u0437\u0430\u0432\u0438\u0441\u043d\u043e \u043e\u0434 \u0432\u0430\u0448\u0435\u0442\u043e \u0442\u0435\u043a\u043e\u0432\u043d\u043e \u0444\u0438\u0442\u043d\u0435\u0441 \u043d\u0438\u0432\u043e.<\/li>\n\n\n\n<li><strong>\u0410\u043b\u0442\u0435\u0440\u043d\u0430\u0446\u0438\u0458\u0430 \u043f\u043e\u043c\u0435\u0453\u0443 \u043f\u043e\u0434\u0438\u0433\u0430\u045a\u0435 \u043d\u0430 \u0433\u043e\u0440\u043d\u0438\u043e\u0442 \u0434\u0435\u043b \u043d\u0430 \u0442\u0435\u043b\u043e\u0442\u043e \u0438 \u043f\u043e\u0434\u0438\u0433\u0430\u045a\u0435 \u043d\u0430 \u0434\u043e\u043b\u043d\u0438\u043e\u0442 \u0434\u0435\u043b \u043d\u0430 \u0442\u0435\u043b\u043e\u0442\u043e<\/strong> \u043d\u0430 \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0438 \u0434\u0435\u043d\u043e\u0432\u0438. \u041e\u0432\u0430 \u0432\u0438 \u043e\u0432\u043e\u0437\u043c\u043e\u0436\u0443\u0432\u0430 \u0434\u0430 \u0440\u0430\u0431\u043e\u0442\u0438\u0442\u0435 \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0434\u043e\u0434\u0435\u043a\u0430 \u043e\u0441\u0442\u0430\u0432\u0430\u0442\u0435 \u0432\u0440\u0435\u043c\u0435 \u0437\u0430 \u043e\u0434\u043c\u043e\u0440 \u0438 \u043e\u043f\u043e\u0440\u0430\u0432\u0443\u0432\u0430\u045a\u0435.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"soveti\">\u0421\u043e\u0432\u0435\u0442\u0438 \u0437\u0430 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u043e \u0438\u0441\u043a\u043e\u0440\u0438\u0441\u0442\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0432\u0430\u0448\u0430\u0442\u0430 \u0442\u0440\u0435\u043d\u0438\u043d\u0433 \u0441\u0435\u0441\u0438\u0458\u0430<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u041a\u043e\u0440\u0438\u0441\u0442\u0435\u0442\u0435 \u0446\u0438\u043a\u043b\u0443\u0441 \u043d\u0430 \u043f\u043e\u0432\u0442\u043e\u0440\u0443\u0432\u0430\u045a\u0430 \u0438 \u043e\u0434\u043c\u043e\u0440.<\/strong> \u0418\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0430\u0442\u0430 \u043f\u043e\u043a\u0430\u0436\u0443\u0432\u0430\u0430\u0442 \u0434\u0435\u043a\u0430 \u0432\u0435\u0436\u0431\u0430\u0447\u0438\u0442\u0435 \u0442\u0440\u0435\u0431\u0430 \u0434\u0430 \u0446\u0435\u043b\u0430\u0442 \u043a\u043e\u043d 6-12 \u043f\u043e\u0432\u0442\u043e\u0440\u0443\u0432\u0430\u045a\u0430 \u043f\u043e \u0441\u0435\u0442. \u041e\u0441\u0442\u0430\u0432\u0435\u0442\u0435 60-90 \u0441\u0435\u043a\u0443\u043d\u0434\u0438 \u043f\u043e\u043c\u0435\u0453\u0443 \u0441\u0435\u0442\u043e\u0432\u0438\u0442\u0435 \u0437\u0430 \u043e\u0434\u043c\u043e\u0440. \u041e\u0432\u0430 \u045c\u0435 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0434\u0430 \u0441\u0435 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435 \u0445\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u0458\u0430 \u0431\u0438\u0434\u0435\u0458\u045c\u0438 \u0432\u0430\u0448\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u045c\u0435 \u0431\u0438\u0434\u0430\u0442 \u0443\u043c\u043e\u0440\u043d\u0438.<\/li>\n\n\n\n<li><strong>\u041a\u043e\u0440\u0438\u0441\u0442\u0435\u0442\u0435 \u0430\u0434\u0435\u043a\u0432\u0430\u0442\u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430.<\/strong> \u041d\u0435 \u043f\u043e\u0434\u0438\u0433\u043d\u0443\u0432\u0430\u0458\u0442\u0435 \u0442\u0435\u0436\u0438\u043d\u0430 \u043a\u043e\u0458\u0430 \u0435 \u043f\u0440\u0435\u043c\u043d\u043e\u0433\u0443 \u043b\u0435\u0441\u043d\u0430, \u0431\u0438\u0434\u0435\u0458\u045c\u0438 \u0442\u043e\u0430 \u043d\u0435\u043c\u0430 \u0434\u0430 \u0432\u0438 \u043e\u0432\u043e\u0437\u043c\u043e\u0436\u0438 \u0434\u0430 \u0432\u0438\u0434\u0438\u0442\u0435 \u0438\u0441\u0442\u043e \u0437\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0434\u0435\u0444\u0438\u043d\u0438\u0446\u0438\u0458\u0430\u0442\u0430.<\/li>\n\n\n\n<li><strong>\u0412\u0430\u0440\u0438\u0440\u0430\u0458\u0442\u0435 \u0433\u0438 \u0432\u0430\u0448\u0438\u0442\u0435 \u0432\u0435\u0436\u0431\u0438 \u0438\u043b\u0438 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0438.<\/strong> \u041e\u0432\u0430 \u045c\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0434\u0430 \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0430\u0442\u0435 \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0438 \u0438\u043b\u0438 \u043f\u043e\u0432\u0435\u045c\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438 \u0432\u043b\u0430\u043a\u043d\u0430 \u0441\u043e \u0438\u0441\u0442\u043e\u0442\u043e \u0434\u0432\u0438\u0436\u0435\u045a\u0435.<\/li>\n\n\n\n<li><strong>\u0420\u0430\u0437\u043c\u0438\u0441\u043b\u0435\u0442\u0435 \u0437\u0430 \u0440\u0430\u0431\u043e\u0442\u0430 \u0441\u043e \u0442\u0440\u0435\u043d\u0435\u0440.<\/strong> \u0421\u0435\u0440\u0442\u0438\u0444\u0438\u0446\u0438\u0440\u0430\u043d \u0442\u0440\u0435\u043d\u0435\u0440 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0434\u0430 \u0441\u043e\u0437\u0434\u0430\u0434\u0435\u0442\u0435 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430 \u0437\u0430 \u043f\u043e\u0434\u0438\u0433\u0430\u045a\u0435 \u0442\u0435\u0436\u0438\u043d\u0438 \u0437\u0430 \u0434\u0430 \u0433\u0438 \u0438\u0441\u043f\u043e\u043b\u043d\u0438\u0442\u0435 \u0432\u0430\u0448\u0438\u0442\u0435 \u0446\u0435\u043b\u0438.<\/li>\n<\/ul>\n\n\n\n<p>\u0417\u0430\u043f\u043e\u043c\u043d\u0435\u0442\u0435, \u0432\u0430\u0448\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u043c\u043e\u0436\u0430\u0442 \u0431\u0440\u0437\u043e \u0434\u0430 \u0441\u0435 \u0430\u0434\u0430\u043f\u0442\u0438\u0440\u0430\u0430\u0442 \u043d\u0430 \u0432\u0435\u0436\u0431\u0430\u045a\u0435. \u0412\u0430\u0436\u043d\u043e \u0435 \u043f\u043e\u0441\u0442\u043e\u0458\u0430\u043d\u043e \u0434\u0430 \u0433\u0438 \u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a\u0443\u0432\u0430\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0437\u0430 \u0434\u0430 \u043f\u0440\u043e\u0434\u043e\u043b\u0436\u0438\u0442\u0435 \u0434\u0430 \u0433\u043b\u0435\u0434\u0430\u0442\u0435 \u0440\u0430\u0441\u0442 \u0438 \u0437\u0433\u043e\u043b\u0435\u043c\u0435\u043d\u0430 \u0434\u0435\u0444\u0438\u043d\u0438\u0446\u0438\u0458\u0430.<\/p>\n\n\n\n<p>\u0417\u0430 \u0434\u0430 \u043e\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0431\u0435\u0437\u0431\u0435\u0434\u043d\u0438, \u043d\u0438\u043a\u043e\u0433\u0430\u0448 \u043d\u0435 \u0458\u0430 \u0437\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430\u0458\u0442\u0435 \u0442\u0435\u0436\u0438\u043d\u0430\u0442\u0430 \u043a\u043e\u0458\u0430 \u0458\u0430 \u043f\u043e\u0434\u0438\u0433\u0430\u0442\u0435 \u043f\u0440\u0435\u043c\u043d\u043e\u0433\u0443 \u0431\u0440\u0437\u043e. \u0426\u0435\u043b\u0435\u0442\u0435 \u043a\u043e\u043d \u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043e \u0437\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430\u045a\u0435 \u0441\u0435\u043a\u043e\u0458\u0430 \u0441\u0435\u0434\u043c\u0438\u0446\u0430.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"miostatinska\">\u041c\u0438\u043e\u0441\u0442\u0430\u0442\u0438\u043d\u0441\u043a\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0445\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u0458\u0430<\/h2>\n\n\n\n<p>\u041c\u0438\u043e\u0441\u0442\u0430\u0442\u0438\u043d\u0441\u043a\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0445\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u0458\u0430 \u0435 \u0440\u0435\u0442\u043a\u0430 \u0433\u0435\u043d\u0435\u0442\u0441\u043a\u0430 \u0441\u043e\u0441\u0442\u043e\u0458\u0431\u0430. \u0418\u043d\u0434\u0438\u0432\u0438\u0434\u0443\u0438\u0442\u0435 \u043a\u043e\u0438 \u0436\u0438\u0432\u0435\u0430\u0442 \u0441\u043e \u043c\u0438\u043e\u0441\u0442\u0430\u0442\u0438\u043d \u0438\u043c\u0430\u0430\u0442 \u043d\u0430\u043c\u0430\u043b\u0435\u043d\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430 \u043c\u0430\u0441\u0442 \u0438 \u0437\u0433\u043e\u043b\u0435\u043c\u0435\u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0433\u043e\u043b\u0435\u043c\u0438\u043d\u0430.<\/p>\n\n\n\n<p>\u0422\u043e\u0430 \u0435 \u043d\u0435\u043e\u0433\u0440\u0430\u043d\u0438\u0447\u0443\u0432\u0430\u0447\u043a\u0430 \u0441\u043e\u0441\u0442\u043e\u0458\u0431\u0430 \u0438 \u043f\u043e\u0432\u0435\u045c\u0435\u0442\u043e \u043b\u0443\u0453\u0435 \u043a\u043e\u0438 \u0458\u0430 \u0438\u043c\u0430\u0430\u0442 \u043d\u0435 \u0434\u043e\u0436\u0438\u0432\u0443\u0432\u0430\u0430\u0442 \u043d\u0438\u043a\u0430\u043a\u0432\u0438 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0438 \u043a\u043e\u043c\u043f\u043b\u0438\u043a\u0430\u0446\u0438\u0438. \u0421\u0435 \u043f\u043e\u0458\u0430\u0432\u0443\u0432\u0430 \u043f\u043e\u0440\u0430\u0434\u0438 \u043c\u0443\u0442\u0430\u0446\u0438\u0438 \u0432\u043e <a href=\"https:\/\/medlineplus.gov\/genetics\/gene\/mstn\/\" target=\"_blank\" rel=\"noreferrer noopener\">MSTN \u0433\u0435\u043d\u043e\u0442<\/a>.<\/p>\n\n\n\n<p>\u041d\u0430\u0458\u0447\u0435\u0441\u0442\u0438\u0442\u0435 \u0441\u0438\u043c\u043f\u0442\u043e\u043c\u0438 \u0441\u0435 \u043c\u0430\u043b\u0430 \u043a\u043e\u043b\u0438\u0447\u0438\u043d\u0430 \u043d\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430 \u043c\u0430\u0441\u0442 \u0438 \u0437\u0433\u043e\u043b\u0435\u043c\u0435\u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0441\u0438\u043b\u0430. \u0422\u0435\u043b\u0435\u0441\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0442 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0441\u0435 \u0438\u0437\u043c\u0435\u0440\u0438 \u0441\u043e \u0443\u043b\u0442\u0440\u0430\u0437\u0432\u0443\u043a \u0438\u043b\u0438 \u0441\u043e \u043a\u0430\u043b\u0438\u043f\u0435\u0440.<\/p>\n\n\n\n<p>\u041d\u0430\u0458\u043b\u0435\u0441\u043d\u0438\u043e\u0442 \u043d\u0430\u0447\u0438\u043d \u0437\u0430 \u0434\u0438\u0458\u0430\u0433\u043d\u043e\u0441\u0442\u0438\u0446\u0438\u0440\u0430\u045a\u0435 \u043d\u0430 \u0441\u043e\u0441\u0442\u043e\u0458\u0431\u0430\u0442\u0430 \u0435 \u0441\u043e \u0433\u0435\u043d\u0435\u0442\u0441\u043a\u043e \u0442\u0435\u0441\u0442\u0438\u0440\u0430\u045a\u0435. \u041d\u043e, \u043e\u0432\u0430 \u043e\u0431\u0438\u0447\u043d\u043e \u0435 \u0434\u043e\u0441\u0442\u0430\u043f\u043d\u043e \u0441\u0430\u043c\u043e \u043d\u0430 \u043e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d\u0430 \u043e\u0441\u043d\u043e\u0432\u0430.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">\u0417\u0430\u043a\u043b\u0443\u0447\u043e\u043a<\/h2>\n\n\n\n<p>\u041c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u0445\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u0458\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0441\u0435 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435 \u043f\u0440\u0435\u043a\u0443 \u0432\u0435\u0436\u0431\u0430\u045a\u0435 \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0438 \u0432\u043e \u0442\u0435\u0440\u0435\u0442\u0430\u043d\u0430. \u041d\u043e, \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u043e \u0435 \u043f\u043e\u0441\u0442\u043e\u0458\u0430\u043d\u043e \u0434\u0430 \u0433\u0438 \u0440\u0430\u0437\u0433\u0440\u0430\u0434\u0443\u0432\u0430\u0442\u0435 \u0438 \u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a\u0443\u0432\u0430\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0437\u0430 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u043d \u0440\u0430\u0441\u0442.<\/p>\n\n\n\n<p>\u0418\u0441\u0445\u0440\u0430\u043d\u0430 \u0431\u043e\u0433\u0430\u0442\u0430 \u0441\u043e <a rel=\"noreferrer noopener\" href=\"https:\/\/beyond.mk\/fitnesagol\/kolku-proteini-se-potrebni-dnevno-za-da-izgradite-muskuli\/\" target=\"_blank\">\u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438<\/a> \u0438\u0441\u0442\u043e \u0442\u0430\u043a\u0430 \u0435 \u0432\u0430\u0436\u043d\u0430 \u0437\u0430 \u0440\u0430\u0441\u0442 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435. \u0424\u043e\u043a\u0443\u0441\u0438\u0440\u0430\u0458\u0442\u0435 \u0441\u0435 \u043d\u0430 \u0438\u0437\u0432\u043e\u0440\u0438 \u043d\u0430 \u043f\u043e\u0441\u043d\u0438 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u043a\u0430\u043a\u043e \u043f\u0440\u043e\u0442\u0435\u0438\u043d \u0432\u043e \u043f\u0440\u0430\u0432 \u043e\u0434 \u0440\u0430\u0441\u0442\u0438\u0442\u0435\u043b\u043d\u0438 \u0438\u0437\u0432\u043e\u0440\u0438, \u043f\u043e\u0441\u043d\u043e \u043c\u0435\u0441\u043e, \u043f\u0438\u043b\u0435\u0448\u043a\u043e \u0438 \u0440\u0438\u0431\u0430. \u041e\u0431\u0438\u0434\u0435\u0442\u0435 \u0441\u0435 \u0434\u0430 \u043a\u043e\u043d\u0441\u0443\u043c\u0438\u0440\u0430\u0442\u0435 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 30 \u043c\u0438\u043d\u0443\u0442\u0438 \u043f\u043e \u0442\u0440\u0435\u043d\u0438\u043d\u0433\u043e\u0442.<\/p>\n\n\n\n<p>\u041f\u0440\u0435\u0434 \u0434\u0430 \u0437\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u043d\u043e\u0432\u0430 \u0432\u0435\u0436\u0431\u0430\u0447\u043a\u0430 \u0440\u0443\u0442\u0438\u043d\u0430, \u043a\u043e\u043d\u0441\u0443\u043b\u0442\u0438\u0440\u0430\u0458\u0442\u0435 \u0441\u0435 \u0441\u043e \u0432\u0430\u0448\u0438\u043e\u0442 \u043b\u0435\u043a\u0430\u0440 \u0431\u0438\u0434\u0435\u0458\u045c\u0438 \u0442\u0438\u0435 \u045c\u0435 \u043c\u043e\u0436\u0430\u0442 \u0434\u0430 \u0443\u0442\u0432\u0440\u0434\u0430\u0442 \u0434\u0430\u043b\u0438 \u0432\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0441\u043e \u0433\u043e\u043b\u0435\u043c\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u0435 \u0431\u0435\u0437\u0431\u0435\u0434\u043d\u043e \u0437\u0430 \u0432\u0430\u0441.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u041d\u0430\u043f\u0438\u0448\u0430\u043d\u043e \u043e\u0434: \u0421\u0438\u043c\u043e\u043d \u0421. \u0420\u0435\u0434\u043e\u0432\u043d\u043e\u0442\u043e \u043f\u043e\u0434\u0438\u0433\u0430\u045a\u0435 \u0442\u0435\u0436\u0438\u043d\u0438, \u043a\u043e\u043c\u0431\u0438\u043d\u0438\u0440\u0430\u043d\u043e \u0441\u043e \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0430 \u0438\u0441\u0445\u0440\u0430\u043d\u0430 \u0431\u043e\u0433\u0430\u0442\u0430 \u0441\u043e \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438, \u043c\u043e\u0436\u0435 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":130,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[372,370,108,8,371,9],"class_list":["post-396","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-fitnes","tag-muskulna-hipertrofija","tag-vezbanje","tag-8","tag-371","tag-9"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>M\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u0445\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u0458\u0430: \u041e\u0431\u0458\u0430\u0441\u043d\u0443\u0432\u0430\u045a\u0435 \u0438 \u043a\u0430\u043a\u043e \u0434\u0430 \u0441\u0435 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435 \u043f\u0440\u0438 \u0432\u0435\u0436\u0431\u0430\u045a\u0435 - Beyond \u0424\u0438\u0442\u043d\u0435\u0441 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\u0420\u0435\u0434\u043e\u0432\u043d\u043e\u0442\u043e \u043f\u043e\u0434\u0438\u0433\u0430\u045a\u0435 \u0442\u0435\u0436\u0438\u043d\u0438, \u043a\u043e\u043c\u0431\u0438\u043d\u0438\u0440\u0430\u043d\u043e \u0441\u043e \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0430 \u0438\u0441\u0445\u0440\u0430\u043d\u0430 \u0431\u043e\u0433\u0430\u0442\u0430 \u0441\u043e \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438, \u043c\u043e\u0436\u0435 [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/beyond.mk\/fitnesagol\/sto-e-muskulna-hipertrofija\/\" \/>\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=\"2024-08-01T11:10:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-08-06T16:01:34+00:00\" \/>\n<meta property=\"og:image\" 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