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3TO 6H6nHJI AnJi Tex, KTO rOTOB cpa3Y, 6blCTpO H He 3aAYMblBaJiCb Ha'laTb AeMCTBOBaTb, BCTaTb H HATH K aKTHBHOM H AonrOM )l(H3HH Y Bac BcerAa eCTb Bbl6op. Sbl MO>KeTe BOp'-laTb, >KanOBaTbC51 Ha >K3Hb  npo- CKpneTb ee B npoecce 6one3HeHHoro, MeAneHHoro yracaH51. A MO>KeTe B351Tb OTBeTCTBeHHOCTb 3a CBoe 3AopOBbe  CTaTb «'-IenOBeKOM - Be'-lHbIM ABraTeneM» . HeT nY'-Iwero cnoco6a 06eCne'-lTb AonrYK> >K3Hb 6e3 6one B CYCTasax, '-IeM BblnonHeHe e>KeAHeBHO KOM6- Ha ynpa>KHeH Ha CO'-leTaHe cnbl  r6KOCT, ynY'-IwaK>X nOAB>KHOCTb CYCTaBOB. B KHre «YKpenn51eM CYCTaBbl» nasen LlaynH AeMOHcTpPyeT, KaK 6blCTpO AOCTrHYTb  nOAAep>KaTb nKOBoe COCT051He CYCTaBOB. V1 KaK 3aTeM C- nonb30BaTb nonY'-IeHHble pe3ynbTaTbi An51 ynY'-IWeH51 Bcex acneKTOB Bawe cp3'-IeCKO nOArOTOBK. nO'-leMY Bbl nOKopHO CMp51eTeCb C yc- nBaK>MC51 60n51M, cna60CTbK>  AP51xneHeM? SceM cepbe3HO HaCTpoeHHblM nK>A51M: aTneTaM, TaHopaM, MaCTepaM 60eBbiX C- KYCCTB - 3Ta KHra nOMO>KeT npOT ACTaHK> Me>KAY nocpeACTseHHOCTbK>  Ben'-IeM B co6CTseHHbiX rna3ax. , 11' OTKpOTe AnSI ce6S1: . 28 eHHbIX ynpa>KHeH, KOTopble CAenaK>T cycTaBbl 3AOPOSbIM  ynY'-IWaT paCT51>KKY. . KaK 3aL14TTb cycTasbl  npeAoT- BpaTTb apTpT (n ocna6Tb ero npo51sneH51). . KOMnneKc An51 sawero «BHYTpeH- Hero onOB51HHoro conAaTKa» - KaK HaCTpOTb HepsHYK> CCTeMY, CMa3aTb CYCTaBbl  nOA3ap51ATbC51 3Hepre. . 3ap51AKY aKaAeMKa AMOCOBa - 1 000 YTpeHHX AB>KeH - 25-MHYTHbl rMHaCT'-IeCK KOMnneKC, '-ITo6bl M'-IaTbC51 no >K3- H Ha Bcex napax. . KaK Ao6TbC51 HanY'-IWero caMO- '-IYSCTB51. AKTBHa51 r6KOCTb An51 AOCT>KeH51 cnopTBHblX pe3ynb- TaTOS  CH>KeH51 pCKa TpaBM. . YABTenbHYK> TeXHKY «P030BO naHTepbl», cnoco6HYK> Ao6aBTb HeCKonbKO caHTMeTpos K Bawe paCT51>KKe C nepBoro >Ke 3aXOAa. ISBN 978-5-17-050965-2 / Yf{penIi-e" c ' . y . '- , III 111111 I CTaBh; , ' YeHa=96p.OOK Iflj11 (III!I!IIII iI/III  - l_1 ,.) 1 .. ,) ,) u .:-; (-. I L! " ((fl IfWKK rpeHep ro I .))  . II C  I' CTaYH (RaHin. . · ; Magazine aBr CT 200 raaa