{"id":2056,"date":"2022-02-24T19:33:54","date_gmt":"2022-02-24T19:33:54","guid":{"rendered":"https:\/\/fitkit.app\/?p=2056"},"modified":"2025-03-25T21:06:46","modified_gmt":"2025-03-25T20:06:46","slug":"roler-za-stomacni-vezbi","status":"publish","type":"post","link":"https:\/\/fitkit.app\/mk\/uncategorized-mk\/roler-za-stomacni-vezbi\/","title":{"rendered":"\u0428\u0442\u043e \u0430\u043a\u043e \u0438\u043c\u0430\u043c \u0441\u0430\u043c\u043e \u0440\u043e\u043b\u0435\u0440 \u0437\u0430 \u0441\u0442\u043e\u043c\u0430\u0447\u043d\u0438?"},"content":{"rendered":"\r\n\r\n\r\n

\u0410\u043a\u043e \u0438\u043c\u0430\u0448 \u043d\u0430\u043c\u0435\u0440\u0430 \u0434\u0430 \u0441\u0438 \u0433\u0438 \u0437\u0430\u0446\u0432\u0440\u0441\u0442\u0438\u0448 \u0438 \u043e\u0444\u043e\u0440\u043c\u0438\u0448 \u0441\u0442\u043e\u043c\u0430\u0447\u043d\u0438\u0442\u0435 \u043a\u0430\u043a\u043e \u043d\u0438\u043a\u043e\u0433\u0430\u0448 \u0434\u043e\u0441\u0435\u0433\u0430, \u0440\u043e\u043b\u0435\u0440 \u0437\u0430 \u0441\u0442\u043e\u043c\u0430\u0447\u043d\u0438 \u0435 \u0438\u0434\u0435\u0430\u043b\u043d\u0438\u043e\u0442 \u0440\u0435\u043a\u0432\u0438\u0437\u0438\u0442 \u0437\u0430 \u0442\u0435\u0431\u0435! \ud83d\udcaa<\/p>\r\n\r\n\r\n\r\n

\u0411\u0435\u0437 \u0440\u0430\u0437\u043b\u0438\u043a\u0430 \u0434\u0430\u043b\u0438 \u045c\u0435 \u0433\u043e \u043a\u043e\u0440\u0438\u0441\u0442\u0438\u0448 \u043a\u0430\u043a\u043e \u0437\u0430\u0433\u0440\u0435\u0432\u0430\u045a\u0435 \u0437\u0430 \u0432\u0435\u0436\u0431\u0430\u045a\u0435 \u0438\u043b\u0438 \u043a\u0430\u043a\u043e \u0433\u043b\u0430\u0432\u0435\u043d \u0442\u0440\u0435\u043d\u0438\u043d\u0433, \u043e\u0432\u043e\u0458 \u0440\u0435\u043a\u0432\u0438\u0437\u0438\u0442 \u0438\u043c\u0430 \u0433\u043e\u043b\u0435\u043c \u0431\u0440\u043e\u0458 \u043d\u0430 \u043f\u0440\u0438\u0434\u043e\u0431\u0438\u0432\u043a\u0438:<\/strong><\/p>\r\n\r\n\r\n\r\n

\u2705 \u0413\u0438 \u0443\u0431\u043b\u0430\u0436\u0443\u0432\u0430 \u0432\u043e\u0441\u043f\u0430\u043b\u0435\u043d\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438;<\/p>\r\n\r\n\r\n\r\n

\u2705 \u0413\u043e \u0438\u0437\u043c\u0430\u0437\u043d\u0443\u0432\u0430 \u0446\u0435\u043b\u0443\u043b\u0438\u0442\u043e\u0442;<\/p>\r\n\r\n\r\n\r\n

\u2705 \u0408\u0430 \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430 \u0431\u043e\u043b\u043a\u0430\u0442\u0430 \u0432\u043e \u0433\u0440\u0431\u043e\u0442;<\/p>\r\n\r\n\r\n\r\n

\u2705 \u0408\u0430 \u043f\u043e\u0434\u043e\u0431\u0440\u0443\u0432\u0430 \u0444\u043b\u0435\u043a\u0441\u0438\u0431\u0438\u043b\u043d\u043e\u0441\u0442\u0430 \u043d\u0430 \u0437\u0433\u043b\u043e\u0431\u043e\u0432\u0438\u0442\u0435;<\/p>\r\n\r\n\r\n\r\n

\u2705 \u0413\u0438 \u043e\u043f\u0443\u0448\u0442\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n

\u041c\u0430\u0458\u0430 \u0421\u0430\u043c\u0430\u0440\u043e\u0432\u0430, \u0442\u0440\u0435\u043d\u0435\u0440 \u0432\u043e \u0441\u0442\u0443\u0434\u0438\u043e\u0442\u043e Basement<\/a> \u0442\u0438 \u043f\u043e\u0434\u0433\u043e\u0442\u0432\u0438 \u0435\u0444\u0438\u043a\u0430\u0441\u0435\u043d \u0442\u0440\u0435\u043d\u0438\u043d\u0433 \u043a\u0430\u043a\u043e \u0434\u0430 \u0441\u0438 \u0433\u0438 \u043e\u0444\u043e\u0440\u043c\u0438\u0448 \u0441\u0442\u043e\u043c\u0430\u0447\u043d\u0438\u0442\u0435 \u043e\u0434 \u0441\u043e\u043d\u0438\u0448\u0442\u0430\u0442\u0430 \u0441\u043e \u043f\u043e\u043c\u043e\u0448 \u043d\u0430 \u0440\u043e\u043b\u0435\u0440 \u0437\u0430 \u0441\u0442\u043e\u043c\u0430\u0447\u043d\u0438. \ud83d\udcaf<\/p>\r\n\r\n\r\n\r\n

\u0422\u0440\u0435\u043d\u0438\u043d\u0433 \u0441\u043e \u0440\u043e\u043b\u0435\u0440 \u0437\u0430 \u0441\u0442\u043e\u043c\u0430\u0447\u043d\u0438<\/h2>\r\n\r\n\r\n\r\n

\u0412\u0435\u0436\u0431\u0430 1: Wheel rollouts<\/h2>\r\n\r\n\r\n\r\n

3\u00d715 \u043f\u043e\u0432\u0442\u043e\u0440\u0443\u0432\u0430\u045a\u0430<\/strong><\/p>\r\n\r\n\r\n\r\n

\r\n
https:\/\/www.youtube.com\/watch?v=OJIWMlLa38Q&t=2s<\/div>\r\n<\/figure>\r\n\r\n\r\n\r\n

\u0412\u0435\u0436\u0431\u0430 2: Knee tucks\u00a0<\/h2>\r\n\r\n\r\n\r\n

3\u00d715 \u043f\u043e\u0432\u0442\u043e\u0440\u0443\u0432\u0430\u045a\u0430<\/strong><\/p>\r\n\r\n\r\n\r\n

\r\n
https:\/\/www.youtube.com\/watch?v=Wm-3QERuPS0&t=9s<\/div>\r\n<\/figure>\r\n\r\n\r\n\r\n

\u0412\u0435\u0436\u0431\u0430 3: Glute bridge and curl\u00a0<\/h2>\r\n\r\n\r\n\r\n

3\u00d715 \u043f\u043e\u0432\u0442\u043e\u0440\u0443\u0432\u0430\u045a\u0430<\/strong><\/p>\r\n\r\n\r\n\r\n

\r\n
https:\/\/www.youtube.com\/watch?v=tB96t_6ilVU&t=15s<\/div>\r\n<\/figure>\r\n\r\n\r\n\r\n

\u0412\u0435\u0436\u0431\u0430 4: Pike\u00a0<\/h2>\r\n\r\n\r\n\r\n

3\u00d715 \u043f\u043e\u0432\u0442\u043e\u0440\u0443\u0432\u0430\u045a\u0430<\/strong><\/p>\r\n\r\n\r\n\r\n

\r\n
https:\/\/www.youtube.com\/watch?v=0FS6fpFJ3Nc&t=47s<\/div>\r\n<\/figure>\r\n\r\n\r\n\r\n
\r\n

\u0412\u0435\u0436\u0431\u0430\u045a\u0435 \u0441\u043e \u0440\u043e\u043b\u0435\u0440 \u0435 \u043e\u0434\u043b\u0438\u0447\u0435\u043d \u043d\u0430\u0447\u0438\u043d \u0437\u0430 \u0434\u0430 \u0441\u0435 \u043f\u043e\u0434\u043e\u0431\u0440\u0438 \u0440\u0430\u043c\u043d\u043e\u0442\u0435\u0436\u0430\u0442\u0430 \u0438 \u0441\u0442\u0430\u0431\u0438\u043b\u043d\u043e\u0441\u0442\u0430 \u043d\u0430 \u0442\u0435\u043b\u043e\u0442\u043e, \u0458\u0430\u0447\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u0458\u0430\u0434\u0440\u043e\u0442\u043e, \u0434\u0430 \u0441\u0435 \u0437\u0430\u0458\u0430\u043a\u043d\u0430\u0442 \u0433\u043e\u043b\u0435\u043c \u0431\u0440\u043e\u0458 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438 \u0433\u0440\u0443\u043f\u0438, \u0437\u0433\u043b\u043e\u0431\u043e\u0432\u0438\u0442\u0435 \u0438 \u043b\u0438\u0433\u0430\u043c\u0435\u043d\u0442\u0438\u0442\u0435.<\/em><\/p>\r\n<\/blockquote>\r\n\r\n\r\n\r\n

\r\n

\u0421\u043f\u0440\u0435\u043c\u0430\u045a\u0435 \u0437\u0430 \u043d\u0430\u0442\u043f\u0440\u0435\u0432\u0430\u0440 \u0432\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u043f\u0430\u043d\u0434\u0435\u043c\u0438\u0458\u0430, \u043e\u0442\u0432\u0430\u0440\u0430\u045a\u0435 \u043f\u0430 \u043f\u043e\u0432\u0442\u043e\u0440\u043d\u043e \u0437\u0430\u0442\u0432\u0430\u0440\u0430\u045a\u0435 \u043d\u0430 \u0442\u0435\u0440\u0435\u0442\u0430\u043d\u0438 \u0431\u0435\u0448\u0435 \u0433\u043e\u043b\u0435\u043c \u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a \u0437\u0430 \u043c\u0435\u043d\u0435, \u043d\u043e \u043a\u0432\u0430\u043b\u0438\u0442\u0435\u0442\u0435\u043d \u0442\u0440\u0435\u043d\u0438\u043d\u0433 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0441\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u0438 \u0438 \u0434\u043e\u043c\u0430 \u0438 \u0432\u043e \u0442\u0435\u0440\u0435\u0442\u0430\u043d\u0430, \u043f\u043e\u0434 \u0441\u0435\u043a\u0430\u043a\u0432\u0438 \u0443\u0441\u043b\u043e\u0432\u0438. No excuses \u0434\u0435\u0447\u043a\u0438, \u0444\u0430\u0442\u0435\u0442\u0435 \u0441\u0435 \u0437\u0430 \u0440\u0430\u0431\u043e\u0442\u0430!\u00a0\ud83c\udfc3<\/em><\/p>\r\n<\/blockquote>\r\n\r\n\r\n\r\n

\u0417\u0430 \u0434\u0430 \u0432\u0435\u0436\u0431\u0430\u0448 \u0441\u043e \u041c\u0430\u0458\u0430:<\/strong> \ud83d\udc67<\/p>\r\n\r\n\r\n\r\n

\ud83d\udcf7 \u041f\u0438\u0448\u0438 \u045d \u043d\u0430 \u0418\u043d\u0441\u0442\u0430: maja_samarova<\/a><\/p>\r\n\r\n\r\n\r\n

\ud83d\udcac \u041a\u043e\u043d\u0442\u0430\u043a\u0442\u0438\u0440\u0430\u0458 \u0458\u0430 \u043d\u0430 \u0424\u0435\u0458\u0441\u0431\u0443\u043a: Maja Samarova<\/a><\/p>\r\n\r\n\r\n\r\n\r\n\r\n

\u0424\u0438\u0442\u041a\u0438\u0442<\/strong> e \u0430\u043f\u043b\u0438\u043a\u0430\u0446\u0438\u0458\u0430 \u043a\u043e\u0458\u0430 \u0442\u0438 \u043e\u0432\u043e\u0437\u043c\u043e\u0436\u0443\u0432\u0430 \u0434\u0430 \u0432\u0435\u0436\u0431\u0430\u0448 \u043a\u043e\u0433\u0430 \u0441\u0430\u043a\u0430\u0448 \u0438 \u043a\u0430\u0434\u0435 \u0441\u0430\u043a\u0430\u0448, \u0441\u0435\u0433\u0430 \u0438 \u043a\u0430\u043a\u043e \u043f\u043b\u0430\u0442\u0444\u043e\u0440\u043c\u0430 \u0441\u043e \u0432\u0438\u0434\u0435\u043e \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0438<\/a> \u0437\u0430 \u0432\u0435\u0436\u0431\u0430\u045a\u0435 \u0441\u043e \u0442\u0432\u043e\u0438\u0442\u0435 \u043e\u043c\u0438\u043b\u0435\u043d\u0438 \u043b\u0438\u043a\u043e\u0432\u0438.<\/p>\r\n\r\n\r\n\r\n

\u041f\u0440\u043e\u0433\u0440\u0430\u043c\u0438\u0442\u0435 \u043c\u043e\u0436\u0435\u0448 \u0434\u0430 \u0433\u0438 \u043e\u0442\u043a\u043b\u0443\u0447\u0438\u0448 \u0441\u043e \u0442\u0432\u043e\u0458\u0430\u0442\u0430 \u0424\u0438\u0442\u041a\u0438\u0442 \u043f\u0440\u0435\u0442\u043f\u043b\u0430\u0442\u0430, \u0441\u043e 15 \u043a\u0440\u0435\u0434\u0438\u0442\u0438, 990 \u0434\u0435\u043d\u0430\u0440\u0438, \u0438\u043b\u0438 \u043f\u0440\u0435\u043a\u0443 \u0432\u0438\u0434\u0435\u043e\u0442\u0435\u043a\u0430\u0442\u0430 \u043d\u0430 MaxTV.<\/p>\r\n\r\n\r\n\r\n

\u0410\u043f\u043b\u0438\u043a\u0430\u0446\u0438\u0458\u0430\u0442\u0430 \u0435 \u0434\u043e\u0441\u0442\u0430\u043f\u043d\u0430 \u043d\u0430 PlayStore<\/strong><\/a> \u0438 AppStore<\/strong><\/a>.<\/p>\r\n","protected":false},"excerpt":{"rendered":"

\u041c\u0430\u0458\u0430 \u0421\u0430\u043c\u0430\u0440\u043e\u0432\u0430, \u0442\u0440\u0435\u043d\u0435\u0440 \u0432\u043e \u0441\u0442\u0443\u0434\u0438\u043e\u0442\u043e Basement \u0442\u0438 \u043f\u043e\u0434\u0433\u043e\u0442\u0432\u0438 \u0435\u0444\u0438\u043a\u0430\u0441\u0435\u043d \u0442\u0440\u0435\u043d\u0438\u043d\u0433 \u043a\u0430\u043a\u043e \u0434\u0430 \u0441\u0438 \u0433\u0438 \u043e\u0444\u043e\u0440\u043c\u0438\u0448 \u0441\u0442\u043e\u043c\u0430\u0447\u043d\u0438\u0442\u0435 \u043e\u0434 \u0441\u043e\u043d\u0438\u0448\u0442\u0430\u0442\u0430 \u0441\u043e \u043f\u043e\u043c\u043e\u0448 \u043d\u0430 \u0440\u043e\u043b\u0435\u0440 \u0437\u0430 \u0441\u0442\u043e\u043c\u0430\u0447\u043d\u0438.<\/p>\n","protected":false},"author":1,"featured_media":2063,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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