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CP)'HKIJ;HOI-IaJIbHOI1 Cl1JIbI... 1l0qCMY CTaHOBaH T5Ira nOMO)l(eT
BaM 6eraTb 6blCTpee 11 npbIraTb BhIlile.
Hppa.n:HaHH: KaK C1raTL CWILHee C nOMOLIO Bcero
}J.B-yK ynpa)KHeHHH ............................... 47
3aKOH Hppal1aIJ;HH llleppI1HITOI-Ia... HepBHoe 3aJK11raHl1e...
KaK MbIIIIIhI, pa60TalOI1He C BbICOKOH CTeneHblO IfanpIDKe-
I-IJrn, MOryr nOMoraTb CBOH!vI coceMM CTaHOBI1TbC5I CWThllee...
I101.JeMY KOM611HHpoBaHHbIe yrrpa)KHeHI1H acpcpeKTI1BHee
.z:vrn pa3BI1TlliI CHJIbI, qeM H30JIHpOBaHHbIe. MOJ1;eJIHpOBaHHe
HaH60JIee acpcpeKTHBHOrO KOMllJleKCa yrrpa:>KHeHI1I1... 3arrycK
IJ;enHOH peaKIJ;HH, KaK 3aCTaBI1Tb pa3BHBaTbcH Kayro
MbIIIlI:(y BaIIlero TeJIa... ITOpTpcr 3MH<t>Tepa, qeJIOBeKa C
l1)];eaJIbHbIMH MhIIlIIJ;aMH... nOqeMY craHOBaH THra - 3TO e-
aJIblIOe ynpa)KHeHillI .z:vrn K3)KJJ;Oro... I10qCMY craHOBaH T5Ira
3cpcpeKTI1BHCe rrpI1Ce,n;aHI1H... KaK C nOMOblO CTaI-IOBO:H
T5J:fl1 MO)KHO YI<penHTb n05lCHHIJ;y; MbIIlIIJ;bI JIOnaTOK, IIIl1pO-
qaHIIlHe MbIllII.bI, npeTIJIeqb51 11 HrO.D;I1IJ;bI... ITO'-IcMY craHO-
HaJJ T5Ira MO)KCT 6bITb nyqI.IlI1M ynp3)KHeHHeM .z:vrn npecca ...
KaK npaBIDlbHO BbIII0JIIDITb 6oKOBOH )KMMK...
.KaK pa3BHTb rrp06JIeMHLIe 06JIaCTH 6e3 AOnOJlHH-
1reJILHLIX ynpa.mHeHHH .......................... 
KaK rrOCTpOI1Tb CEoe TeJIO C 110MOIl\bJO 1IHmb BYX ynpa)K-
HeHHI1... nOqeMY BbI He MO)KeTe H3MeHHTb CPOpIY OTeJIb-
I-lbIX MbIIIIL... fIO'-IeMY reHeTHKa HMeeT 3HaQeHHe... KaK
BH0113MeHHTb 6a30BbIe ynpa)((HeHI1.H TaKHM 06pa30M,
t.JT06bI JIbBI1HaH OJI.H HarpY3KI1 naaJIa Ha np06JIeMHbIe
06JIaCTH... Pa60Ta Ha CJIa6bIMI1 MeCTaMM 6e3 p;OrrOJIHI1-
TeJIbHbIX yrrpa)KHeHHH.
KaK CTaT MeBeeM: ceKpeTLI YKpeIUIeHHH MLIm
01r COBe1rCKHX AeCaH1rHHKOB . . . . . . . . . . . . . . . . . . . . .. 57
ECJIH BbI XOTI1Te 60JIbllIHX MbIllI 11 QY.n;OBl1rn;HOI1 CHJIbI... KaK
COBeTCKHe ecaHTHHKI1 MOrJII1 Bcero '-Iepe3 p;Ba MeCHIJ;a
3aH5ITH:H OTpaCTI1Tb pyKH 40 CM, H nop;HHMaTb 3a TpeHHpOB-
KY no 40-50 TOHH... KaK YlVleI-IbllieHl1e HHTepBaJIOB OTbIxa
YCWII1Bacr npOp;yKIJ;111O ropMOHa pOCTa 11 TeCTOCTepOI-Ia.
TpH nOCJIeAHHX KJIlO'lJa OT 3araKH 60JILillOrO
6Henca . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 60
KaK HapaCTHTb orpOMHble MbIIIIIJ;bI C nOMOrn;blO JIHlIlb CTa-
HOBOH T5IrH 11 TOJIQKa... qTO, KaK 11 Korp;a CJIe.rweT eCTb,
QT06bI P;06I1TbCH MaKCHMaJIbHbIX pe3YJIbTaTOB... ITO'-IeMY
Ba1KHO OTblxaTb... TI01.JeM t.IT06bI coxpaHHTb p;OCTHrHY-
TbIe pe3YJIbTaTbI, He06xoI1MO OCTeperaTbC5I CTpeCCOB, 11
KaK nyqrne 3TO CeJIaTb.
BHtyry3JILHaJI MYmeCTBeHHOCTL, HJIH «(Mory JIH H
HaKaqaTL MLIllILI, pa60TaH C OqeHb MaJlbIM
BeCOM?) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .; . .. 63
KOCMeTl1QeCKaH nOp;KaQKa, JIO)KHbIe MbIllIbI 11 cpeHOMeI-I
TIoTeMIillHCKOI1 .n;epeBHI1... ,II;Ba THna MbIllIeqHOrO pOCTa -
KaKoH 113 HI1X YBeJIll'-IHBacr Barny CI1JIy 11 npll.n;aeT BaM TBep-
OCTb CKa1lbI.
o ct>OKYce H pa3Hoo6pa3HH ...................... 65
TIOqeMY cpeHoMeH npHTyTIJIellJUI MO)KeT nOMeIIlaTb BarueH
nporpaMMe TpeHl1pOBKH CI1JIbl... OBJIaTJ;eHHe MarHeH
3cpcpeKTI1BHOH Bapl1alIlH ynpa)KHeHHH... OnaCHOCTb CMeHbI
TpeHHpOBO'-IHOrO KOMTIJIeKca... KaK H36e)KaTb l\lbIlIIe1.JHbIX
60JIeH... ITpeHMym;ecTBa npOCTOTbI Ha.n; CJIO)KHOCTblO...
D:HKTIHqHOCTL: PYCCKaJI peBOJIIOHH CHJIOBOH
TpellHpOBKH ..................................... 68
OIlIH60'-IHOCTb Ml1cpa 0 MHJIOHe... JIoBymKa CBepXMHHHbIX
TpeHl1pOBoK... ,n:ocTlDKeHHe pe3YJIbTaTa 3a CqeT COKparn;e-
HH5I rrpo.n;OJDKI1TeJIbHOCTI1 TpeHl1pOBoK... QJ1KJIl1pOBaHHe -
peBOJIIOIJ;110HHa51 MeTo.n;I1Ka CI1110BbIX TpeHHpoBoK...
9

I:
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II
, I
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10
KaK rOA 3a rOAoM ,n;06HBaTbcH Bce 60JIbllil1X pe3YJIbTaToB...
TIOqeMY YMeHbllieHl1e HarpY30K MO)KeT Harpa,n;I1Tb Hac
HOBbIM CI1JIOBbIM npopbIBOM... OKOHqaTeJIbHaJI cpopMYJIa
Cl1JIbI... KaK ,n;06fITbC.H caMbIX 3anpe,n;eJIbHbIX pe3ynbTaToB C
MI1HI1MaJIbHbIM pl1CKOM TpaBMbI... KaK 1136e:>KaTb HCToe-
HH.H... KaK npOHTI1 nHHeapHbIH QHKJI H nOCTaBHTb HOBbIH
nl1qHbIl1 peKOp,n;... BonHOBbIe QI1KJIbI 11 rrepepbIBbI B TpeHH-
pOBKax... CTyIIeHqaTbIll QHKJI.
rHnepHppaHaHH:KaKpa3BHTbCuny
H OAHOBpeMeHHO YMeHbmHTb B03MO)KHOCTb
TpaBM ............................................ 76
KaK H3MeHI1Tb CBoe rrporpaMMHoe 06eCneqeHI1e 11 MaKCI1-
MH3HpOBaTb npo,n;YKTHBHOCTb CI1JIOBbIX TpeHHpOBOK...
PecpJIeKTOpHaJI ,n;yra ,lVI.H 60nee npOCTOlll1 6e30rraCHOll CTa-
HOBOM T.HrfI... KaK H3Bneqb MaKCHMaJIbH)'IO BbIro.zw H3 Hppa-
,n;l1aQHH... fl1nepl1ppa,n;HaQH5I - BbICOKOI1HTeHCHBHa5I,
pe3ynbTaTI1BHaH TeXHHKa ,lVI.H AOCTIDKeHlliI HeBep05ITHbIX
CHJIOBbIX nOKa3aTeJIeM... Tpl1 TeXHI1KH aHTI1H30n5IQI1H AJIH
YBeJIHQeHH5I 3cpcpeKTI1BHOCTI1 11 6e30rraCHOCTI1 CHlIOBbIX
TpeHl1pOBOK... KaK5InOHCKa5I TeXHHKa CaHql1H MO:>KeT ,n;06a-
BHTb BaIl1HM TpeHHpOBKaM 3HeprHH H cTa6I1JIbHOCTH...
Ba)KHOCTb nonHoro HarrpH:>KeHH.H... KaK 1136e:>KaTb pacnbIne-
HIDI CWIbI... TpH Bd.)KHeMlIIHX npeHMyrn:eCTBa rHnepl1ppa,n;l1-
aIHH...
TBepAbIH npecc + CHJIbHbIe KHCTH = MOIIJ:HOe
TeJI 0 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 81
CTI1MynHIJ;lliI MycKyna1YPbI rrpe,n;nJIeQI1M MH rrOBbIIIleHIDI
pa60Tocnoc06HoCTH... Ba)KHOCTb CHJIbHOrO 3aXBaTa... KaK
H36e)KaTb nOBpeefIH5I CB5I30K 11 KapnaJIbHOrO TOHHenb-
Horo CHH,n;poMa... TIpecc - cna60e 3BeHo, JII1MHTl1pyIOI1M
cpaKTop... KaK TpeHHpoBKa rrpecca MO:>KeT YBeJII1qHTb BaIIIY
rpY30no,n;'beMHocTb.
CHJIOBOe bIXaHHe: ceKpeTId KapaT9 AJIJI pa3BHTHJI
epCHJIJDU[ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 
KaK )'BeJIHQI1Tb BHyTpH6plOIIlHoe H BHyrpHrpy,n;Hoe ,n;aBJIe-
HHe H nonyqHTb ,n;orrOJIHHTenbH)'IO MOIIJ;b... I1HeBMoMbI-
IIleqHbIH pecpJIeKc... KaK nOTeHIJ;Hl1pOBaTb MbIIIleQHyIO B03-
6y,n;I1MOCTb p'JIJI nOBbIllieHHH pe3YJIbTaTHBHocTI1... KaK 6e30-
naCHO KOHTpOJIl1pOBaTb AbIxaHl1e AJIH rrOBbIrneHl1jI rpY30-
nO)J;'bCMHOCTH 11 Kor.n;a rrpl1eM BaJIbCaJIbBbI MO)l(eT 6bITb
npOTI1BOrrOKa3aH... nOQeMY He CJIe,n;yCT HOCI17b TJI)I(eJIOaT-
JIeTI1QeCKI1X peMHeH... JIyqrnee yrrp3.)KHCHl1e .n;JIJI rrpecca...
H36eraMTe TpaBM Crrl1HbI 11 rpbI)K... I1CrrOJIb30BaI-Il1e nHeB-
MOMbIIl1eQHOrO pecpneKca AJlH rrOBbIIIIeHlliI rpY30nOA'beM-
HOCTH... COKpaeHl1e rrpJIMOKHllIeqHOrO cqlHHKTepa AJIJI
YBenHQeHI1H CHJIbI... BoceMb Hal160nee 3cpcpeKTHBHbIX
,n;bIxaTenbHbIX rrpl1eMOB ,n;JIH TH)KeJIOaTJIeTI1QeCKI1X yrIpa)K-
HeHIfM.
'1epenaxa nOAHHMeT 60JIbme, qeM 33JI ......... 89
KaK O,lJ;HoBpeMeHHo MaKCI1MM311pOBaTb 3cpcpeKTHBHoCTb
TpeHl1pOBOK, 6e30nacHocTb 11 CWIOBbIe rrOKa3aTeJIH... TIpe-
HMyrn:eCTBa pa3lepeHHOCTI1... I10QeMY y rHMHaCTOB TaK
XOpOlliO pa6oTalOT MbIIlIIJ;bI... TIOQeMY 6aJIJII1CTHQeCKOe
MOllIeHHHqeCTBO - 3TO Hrpa Hey,n;aQHI1KoB... HayqHTe CBOIO
HepBH)'IO CI1C1-eMY He c,n;aBaTbCH...
HarrpHmeHHe 6e3 06paTHOH CBH3H. KaK 06peCTH
6e3YMIfYIO cuny ... · · · · · · · . . . . . . . . . . . . . . . . . . . . . . .. 92
<t>paHIJ;eBCKaH TpeTbH 3anOBeAb naY3pnHcpTHHra ... KaK
060MTH IIeTJIIO 06paTHoH CBJI311 11 ,n;06HTbCJI HOBbIX CHJIO-
BbIX BbICOT... Y6epHTe OrpaHHQI1TeJIb H3-no,n; ne.n;aJII1 ra3a...
TpeHl1pOBKa ,n;e3I1HrI16HU;I1I1, HOBeHIl1ee HarrpaBJICIIl1e B
CIDIOBbIX TpeI-Il1pOBKax... BOCrrOJIb3yMTeCb rrpJIMOll CB.H3blO
HanpJI)KeHlliI M5I no.nyqeHM.H MaKCMManbHoro pe3YJIbTaTa...
KaK Bl1pTyaJlbHbIH nHcpTHHr YBenl1QI1BaeT CHJIY... KaK
ycrrelliHo I1fHOpl1pOBaTb peaJIbHOcTb... I1CrrOJIb30BafII1e
I1HTepHaJIH3aIJ;HH B KaQeCTBe ceKpeTHoro Op)1)KH.H B CHJIO-
BbIX TpeHHpoBKax...
npeABapHTeJILHOe HarrpHmeHHe AJIJI MaKCHMaJIbHOH
CHJI:bI H 6e30nacHocTH ........................... 97
MaKCI1MaJIbHaJI rmacrHQHOCTb MbIIlIIJ; ATUI 60JIbllIei1: Cl1lIbI 11
6e30rracHoCfH... Tpl1 TIfrra cOKpaeHHtI, KaKOH 113 HI1X ,n;acr
Hal160JIee QeHHoe HarrpIDKeHHe... qeM afJIHQaIOTC.H.3JIHTHbIe
.aTJIeTbI OT cnOpTCMeHoB-Hey,n;aQHHKOB...
nOCJIeAOBaTe.7ILHaJI HIDI . . . . . . . . . . . . . . . . . . .. 99
rrOCJIeOBaTeJIbHaH HfI.lJYKIJ;lliI wrn rrpeBocxOP;HOH cra6l1JIb-
Haem: cycraBoB 11 )'MeHbllIeHlliI cycraBHbIX Harp)'30K
11
--

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06ynL, nepqaTKH H 3epKaJIa .................... 101
MeHbIIle Cl1JIbI, 60JIbIUe TpaBM - rrOqeMY He CJIepyeT op;e-
BaTb KpOCCOBOK BO BpeM.H pa60TbI C BeCaMI1, H qTO op;eBaTb
Ha HorM, eCJII1 3TO I-Ieo6xo,lJ;I1MO... YBeJIMqeHl1e MOmHOCTH
C rrOMOblO peaK1111 rr03HTHBI-IOH II0)JJJ;ep)l(KM... DOBbIIIle-
HHe qyBCTBI1TenbI-IOCTH peenTopOB pa3rl16aTeJIeH wrn
pa60TbI C 60JIbIIlI1MH BecaMH... TIOqeMY rrepqaTKM YMeHb-
IIlalOT Barny CHny... KaK 3epKaIIa MOryr rrOBJIlUITb Ha BaIIlH
ycneXJ1... JIHcpTHI-lr C 3aB.H3aHHbIMH rJIa3aMH, pa3BHTHe
MbIIIleqHO-CYCTaBHoro q)'BCTBa.
CHJIOBaH paCTJI)I(Ka ............................ 107
CTaTb cyrrepCHJIbHhIM H OCTaTbCSI )IillBbIM, qTo6bI paccKa-
3bIBaTb 06 3TOM. YCKopelIHe BOCCTaHOBJIeHMSI H YMeHbllIe-
1-II1e TpaBM C nOMOll\blO paCT5DKKI1... YBeJIIlqeHMe MbIllIeqHO-
ro pOCTa Ha 334% C rrOMOm;blO IIporpeccHBHo HHTeHcHcpH-
lHPyeMoI1 paCTH)KKI1... YBeJII1QeI-U1e CHJIbI Ha 9,4°0 C nOMO-
IblO rraccHBHoH paCTH.IKKI1 Me)K)J;Y ABYMSI TOqI<aMH OnOpbI...
DoqeMY COBeTCKI1e yqeJlbIe paCCMaTpl1BaIIH pacTIDKKY KaK
cpOPMY CI1JIOBOH TpCI-IHpOBKH...
Y npa)l(H eHHJI ................................... 110
DepeK}'lITe CBoe TeJIO B cKarry... 3K11III1pOBKa, KOTopaSI BaM
11oTpe6yeTC5I... BbIrrOJII-ISII1TC CTalfOByIO THry rrpaBl1JIbHO...
XBaT, ocaHKa, p;bIXaI-IHe... DHTb KJIIOqCH K Hp;eaJIbI-IOM CTaI-IO-
BOH TSIre... THra B CTI1JIe CYMO... PbIBKOBa5I TSIra .lVI H MbIlII
Bepxa CrrHI-lbI... YTHHa51 T5Ira C rrJI2TcpopMbI ,lVIH MOm;HbIX
KBap;pHQenCOB... TOnQKOBa5I T5Jra 6e3 «3aMKa» HlIH pa31-IOX-
BaTa wrn TpeIII1pOBKlf XBaTa... TSIra C fIJII1I-ITOB (.lVI H npecca,
TparreI1H H TpCI-IHpOBKI1 XBaTa)... EOKOBOH )Iilll\'1 - lliITb
npHqHI-I c,n;eJIaTb ero rJIaBHbIl\1 BbI6opOM... )KMM JIe)Ka Ha
norry... )KMM JIe)Ka Ha nOJIY 06paTHbIM XBaTOM... Crl16aHHe
PYI< co IIlTaHrOH.
CHJIY - IlapO}.ly! MaHH4>eCT ..................... 141
06 aBTope . . . . . . . . . . . . . . . . . . . . . . . · · · · · · · · · · · · · · .. 143
HEPBhI - HCTOqHHI( CHAhI:
cynEPCHAA EE3 AOnOAHHTEAhHOM
MACChI
DOJI AHp;epCOH. «qy,n;o npHpo,n;bI». B 1956 rop;)' 3KcnepTbI
B 06JIaCTH CHJIbI 6billl1 y6e)l(,lJ;eHbI, qTO peKoPA, YCTaHOBJIeH-
HbIM 3THM 160-KHJIOrpaMMOBbIM MaCTo,n;OHTOM CTaHeT
KOHOM HCTOpHH TIDKeJIOH aTJIeTHKI1. Ho )')Ke I-Ia OJIHM-
IlHHCKHX Mrpax 1996 ro,n;a B ATJIalITe B npOllinOM 60nrap-
CKI1M, a HbIHe TypeQKHH aTJIeT HaHM CYJIeMMaHOr B3SIJI
60JIbIIlHI1 Bec, qeM JIereHp;apI-IbII1 «EOJIblIlOH 3HP;H» - npl1
C06CTReI-IHOM Bece MeHee qeM 62 Kr, Ha 100 lIT JIerqe
AH,n;epcoHa!
tIe cy,n;HTe 0 KHl1re no ce 06nO)KKc. He cy.n;HTe 0 CI1JIC
qeJIOBCKa no pa3MepaM ero 6I1IerrcoB. qacTo BelI11 OKa3bI-
BaIOTCH He TaKHMII, KaK11MJ1 Ka)KffCH Ha rlepHbIH B3rn.H,l];.
Korp;a rOBopHT, qTO CI1JIa MbIII1IJ.bI npOnOpIJ.HOI-laIIbHa ce
nOnCpeQI-IOMY CeQeHI1IO, H)')KI-IO .n;06aBI1Tb - eCJIH Bce
OCTaJIbHbIC napaMcTpbI O,AIlfI3KOBbI. 31'0, Ilpe)K}J;C Bcero,
ypOBCHb aKTJ1BaII1H MbIllII co CTOpOHbI HCpBHOM CHCTe-
MbI, I1JII1 'HeBpOJl02lt1leC1CaR 3cjcje1Cml-l81-l0Cmb. ECTb MI-Ie-
HHe, qTO cpep;HecTaTI1CTI1qeCKHI1 qeJIOBeK npH M3KCH-
MaJIbHOM BoneBOM YCHJIHH MO)KeT COKp3TI1Th JIHIIlb
20-30% CBOHX MbIIliQ. a)Kc Bel1YHe T}l)KenOaTJIeTbI
I1CrrOJIb3YlOT He 60nee 50% B03MO)KI-IOCTCM CBOHX BneqaT-
JISIIOI1X MYCKyJIOB!
BalliH MbIIlIQbI )')Ke crroc06HbI rrop;HHTb aBTOM06I1nb.
OHM npOCTO He 3HalOT 06 3TOM
QT06bI rrOHHTb Balli HCTHI-IHhIH CHJIOBOM nOTeHQHan,
OIeHHTe CJIep;ylOHI1 cpaKT: KOr,Aa qeJIOBeKa 6beT 3JIeKTpl1-
qeCKHM TOKOM - pa3pSIp;OM MOJIHMH HJ1H 3neKTpHQeCKOrO
cTyJ1a - ero MbIIlIQbI pByrCSI, CYX0)KI1JIlliI OTpbIBaIOTCH OT
MeCTa CBoero rrpHKpeI1JIeHlliI, npl1 3TOM p;2.)Ke nOMalOTCH
KOCTH... B rrepBbII1 11 rrOCJIel1HHI1 pa3 B )Iill31111 B MOMeHT
CMepT11 MbIillQbI MaKCI1MaJIblIO aKTHBl1pYIOTCSI 3JICKTp11qe-
CTBOlVl.
13
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Barny HepBIlyID CHCTeMY JIyqIIIee rrpOrpaMMI-fOe o6ecrreQe-
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MbIIIleqHbIl1 TOI-IYC, npH 3TOM 6e3 rpaMMa JII111IHerO Bcca,
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B 1980 romr 113BeCTHbIH HblO-HOPKCKI1H naY3pJIHcpTep
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60.n;H6IDI,lJ;HHra 11 npe.n;cKa3bIBaJI na,n;eHl1e 3QJQJeKTI1BHOCTH
CIDIOBbIX TpeHl1pOBOK OH 6bill npaB. llonyJUlpl13aQIDI eH
o TOM, t.ITO CIDIa onpe.n;eneTCH pa3MepOM npHBena K .n;BYM
net.IaJIbHbIM TeH)];eHQIDIM.
Bo-nepBbIX, aTJIeTbI CTaJIl1 npl1paBHI1BaTb CI1JIOBbIe Tpe-
Hl1pOBKH K 60H6I1MHHIY Pe3YJIbTaTOM CTaJI «rOJUIHBY.n;-
CIillH MYCKyJI» - Ol1.I1H H3 BapHaHTOB 4>OpMbI 6e3 cOl1.ep)Ka-
HIDI. XOTH HOBoe nOKOJIeHHe aMepl1KaHCKI1X TIDKeJIOaTJIe-
TOB Tor.n;a BbIrJIHTTeJIO 3Hat.IHTeJIbHO MHcHcTeH HO B OTJII1-
foAl , ,
qHe OT CBOHX npe.n;llIeCTBeHHHKOB, 3TH cnopTCMeHbI He
MOrJIH KOHKypHpOBaTb C BOCTOqHOeBpOneHCKHMH cnopT-
CMeHaMH, Kor.n;a .n;eJIO .n;OXO.n;IDIO .n;o nOMocra.
«Ba)KIIO OTMeT1ITb, t.ITO 60JIbllIl1I-ICTBO... cpaKfopOB, onpe-
eJIHIOIU;I1X CIDI)' MbIllIlbI, CPYHKU:I-IOHaTIbHbIe, aI-Ie CTpyKryp-
HbIe», CQHTalOT Bel1:H pOCCI1HCKI1:H 3KcnepT B 06JIaCfl1
C1IJIbI llpocpeccop IOpl1H BepXOlnaHCKI1H 11 ero IO)I(I-IO-
a4>PI1KaI-ICKlIH KOJIJIera OKTOp MeJI Cl1cpcp. «3aBI1C5II1l1e aT
34>cpeKTHBHOCTH pa60TbI IIepBHOH CHCTCMbI CP)THKQI101-IaJIb-
I-IbIC cpaKTopbI HBJUIIOTCH OCHOBflbIM 3BCHOM Will pa3BI1TI15I
CHJIbI, nOCKOJIbKy MbIllIC\.):IIbIH «MOTOP) YIlpaBJUICTCH ClfH-
XpOI II13I1pOBdHI IbIMI1 3JICKrpl1qeCKJ1MI1I1MrryJIbCaMH, OCTa-
BIDIeMbIMH K MbIllIlaM fIO HepBaM. PacrrpOCTpaHeHI-IOe npe-
,ny6e)K)J;eHl1e, KacaIOeeC.H 3cpcpeKTHBf-IOCTII HCrrOJIb30BaHlliI
crepOH,ZJ;OB .zvrn I-IapamHBaI-IIDI Cl1JIbI, Ka)KeTCH a6COJIIOTHO
He060CHOBaIIHbIM, eCJII1, KOHeJ]IO, 6oI16I1JI,l];epCKa5I Macca
fie HBmIeTCH eHIICTBel-IHOH u;eJIblO TpCHl1pOBOK. BbIpa60TKa
CnelHaJII1311pOBaHI-IOrO TpeHlfpOBOQIIOrO pe)KJIMa, cnoco6-
cTByIDI:u;ero pa3BHTHIO HepBHoH CHCTeMbI, C HayqHoH M
MOpaJIbI-IOH TOt.IeK 3peHIDI 60JIee QeJIeC006pa3Ha...»
BO-BTOpbIX, )KeHIl\I1HbI CTaJIl1 H36eraTb CRTIOBbIX TpeHI1-
pOBOK H3 60H3HH HapacTHTb 06'beM. llpeKpacHbIH nOJI
OCTaBaJICH 4>113Ht.IeCKI1 CJIa6bIM, nOToMY qTO ero npecTa-
BHTeJIbHHQbI He 3HaJIl1, t.ITO MOryT CTaTb CIDIbHee 6e3 pHCKa
npeBpaTI1TbCH B ,L()KeccH BeH1YPr nOCJIe.n;HHH OllJIOT )KeH-
Il\I1H - npeCJIOByrbIe TpeHHpOBOql-lbIe nporpaMMbI C 60JIb-
1lII1M qHCJIOM nOBTopeHHH - HHKOI1M 06pa30M He nOBbI-
llIaJIH MbIllIet.IHbIH TOHYC 11 CHJIY.
ECJIH CpaBHI1Tb cnOpTCMeHOB C rOHOt.IHbIMH MaIllI1HaMH,
TO Hapam;I1BaHHe MbIllIeqHOH MaCCbI - 3TO HeOpHrHHaJIb-
Hoe Hapam;HBaHHe pa3Mepa l1.BHraTemI. n01J.XO, onMCbIBa-
eMbIH B 3TOH KHl1re, - PMHKaJIbHO HHOH. .H Hayqy Bac 4>YIY-
pHCTHt.IeCKHM MeTo.n;HKaM, KOTopbIe nOMOryT BaM BbDKaTb
MaKCHMyrM JtOllII1HbIX CRTI H3 Toro .n;BMraTeJUI, KOTOpbIH
Y Bac eCfb. BJIaro.n;apH 3TOH KHHre .n;aMbI 11 aTJIeTbI, 3aHHMalO-
m;HeCH BM)J;aMI1 cnopTa, rl1.e Bec Te.n:a He06xo.n;I1MO CrOIDITb,
HanpHMep, 60pb6a IDIH rHMHaemKa, 6y,nyr pbI B03MO)KH0-
em CTaTb Cl1JIbHeH, He MeHIDI npl1 3TOM pa3Mepa CBoeH op;e)K-
.n;bI. A 60.n;116I1JI,l];epbI CMOryT Bep-
H}'fbCH K cBoeMY JII06HMOMY 3aIDI-
11110 C MbIllIIJ;aMH, no CIDIe COOT-
BeTCTByIDm;I1MH CBoeMY B
100% = MbIWeYHbl
nOTeHLJ.tttall
20-30% = yaCTb MbIWLJ.bl, KOTOPYK>
Mbl tttCnOllb3yeM
I
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ECJ1H Bbl 3Ha-
eTe 60AH6HJ1-
Aepa, KOTO-
pblH 3aHJ1C
nayapJ1H<I>THH-
rOM, OH nO"fTH
BcerAa nOA-
HHMaeT
ropa3AO
MeHbwe, "feM,
Ka3aJ10Cb 6bl,
Mor nOAHTb.
nO"feMY?
nOTOMY "fTO
OH TpeHHpo-
BaJ1 J1HWb
MbIWLtbl, a He
HepBHYIO
CHCTeMY.
J7yu CUMMOHC,
rpeHep no nay-
3pnucpruHry
, :
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..
16
HAnp5I)!(EHJ1E - 3TO CJ1AA
MY HeBpOJIOrI1QeCKa.H HJIH He3aBHC.Ha.H OT MaCCbI TpeHI1-
pOBKa CHlIbI MO)KeT 6bITb onpe,n;elIeHa KaK npHo6peTeHHe
HaB:bIKa reHepHpOBaT:b 6oJI:bmee Hanp.H)KeHHe.
«HaBbIK - 3TO, BepOHTHO, Hal1601Iee Ba)J(HbIH 31IeMeHT
CIDIbI», - COrlIarnaeTC5I KalIH<popHI1HCKI1H I1CCJIe)J;OBaTeJIb
CIDIbI npocpeccop TOMac . <P3HXI1. QT06bI npl106peCTI1
3TOT HaBbIK, a BMeCTe C Hl1M 11 cynepCI1.ny, B CBOI1X TpeHI1-
pOBKax BbI ,n;OJI)KHbl MaKCHMH3HpOBaTb MbIllIeQI-IOe Hanp5I-
)KeHl1e.
TIO,n;I-II1MI1Te Kapal-I,n;allI 11]111 BallIY p030ByIO raHTeJIb ,lVI5I
Eap6H, ,n;a)Ke He 3HalO, qTO TIDKeJIee. BnOJIHe B03MOlKHO, qTO
caMaH 601IbIlIaH cpH311qeCKaH HarpY3Ka, KOTOpyIO BbI nony-
qaJIH co BpeMeHH OKOHqaHI15I llIKOJIbI, 3TO Kor,n;a ,n;Bl1ranH
CBOlO KOMnblOTepHyIO MbIlllb. A ceI1qac no,n;HI1MI1Te nbIJIC-
coc. 'Hy qTO! TIocMOTpI1Te, KaK HaA)'JICH Balli 6l1Qenc! TIoqe-
MY BallIl1 «6YJIKI1:» HaqHHalOT CTaHOBHTbCH 601Iee peJIbecp-
HbIMH, Kor,n;a BbI nOIJ,HHMaeTe QTO-HH6YAb TIDKelIoe? - ,n:a
nOTOMY, qTO Hanp5l)KeHHe - 3TO MexaHH3M, nOCpe,IJ;CTBOM
KOToporo MbIlllQbI reI-IepHpyIOT CI1JI)T. B IJ,BHraTeJIe aBTOMO-
611JIH ropHT CMeCb 6eH311Ha H B03,IJ;yxa, 3a CqeT 3Toro ,IJ;BHra-
lOTCH nOpllIHI1; HlJ,epHbIH peaKTOp ,IJ;OBO,l];I1T ,l];O KHneHIDI
BO,n;y, 06pa3yIOml1I1C5I nap BpamaeT ryp611H)'; HY a BarnHM
MbIllIQaM npI1XO,l];I1TCH Hanp5IraTbC5I.
npaBHAhHaH TpeHHpOBI{a HanpH}!{eHJ1H
BI<AlOqaeT nHTh I<AIOQeBhIX MOMeHTOB:
1) MeonfHHoe BbinOIlHeHue ynpa>KHeHUU;
2) MaKcuMu3a4u MblLUf4HOZO Hanp5l>KeHU5I, He3aBUCUMO om
mozo, C KaKUM seCOM Sbl pa6omaeme;
3) pa60ma C 60llbLUUMU sEcaMu, 85-95 0 0 om saLUezo MaKCU-
Mall bHOZO seca;
4) MUHUMU3al1Uff ymoMlleHuff;
5) ucnOllb30BaHue pa311uLfHbiX HespOllozuLfecKux cpeHOMeHOS.
Hanp.HmeHHe = CHJIa. qeM CI1JIbI-Iee HanpHralOTcH
BallIl1 MbIllIQbI, TeM 60JIbrnyIO CHJIY BbI nonyqaeTe Ha BbIXO-
,l];e. 3TO npocTo. TIOCMOTpI1Te, KaK no,l]; KO)KeI1 peJIbecpHO
rrpopHCOBbIBalOTC5I )KHJIHCTble MYCKyJIbI KHK60Kcepa, KOf,IJ;a
OI-l 1-IJ.HOCI1T MomHbII1 y,l];ap, HJII1 KaK KOMnaKTHbIe ,l];eJIbTbI
fl1MHaCTa 06peTalOT KaMeI-IH)'IO TBep,l];OCTb 11 nOqTI1 nOJI-
I-I)'1O HenO,IJ;BtDKHOCTb, KOf,l];a cnopTCMeH BbIIIOJIHHeT KpeCT
Ha KOJIbQax.
CHJIa 11 HanpIDKeHHe, no cyrH, 3TO O,l];HO H TO )Ke. TI03TO-
1) MeAAeHHoe BhInOAHeHHe ynpID!<HeHHU
I10,IJ;HI1l\laTb 11 onYCKaTb JKeJIe30 Mep;JIeHHO - 3TO
He06xo,IJ;HMOCTb, npO,IJ;I1KTOBaHHa5I BallIeI1 cpI13HOJIOfHeI1. B
1920 fO,l];y yqeHbIl1 no I1MeHH XHJIJI BbIBeJI 3aBI1CHMOCTb,
qTO CI1JIa/HanpH)KeHHe CTpeMI1TeJIbHO YMeI-IbllIalOTCH npl1
yneJIHqeHHH CKOpOCTI1 BblnOJIHeHI1H ynpa)KHeHI1I1: no p.HA)'
MCXaHHqeCKI1X 11 HeBpOJIOrHQeCKI1X npHQI1H npH 6bICTpOM
cOKpaeHI1H MbIllIQbI He MOryr BbI,l];aTb Bce, Ha qTO OHH
cnoc06HbI. I1MeHHo n03ToMY cnopTcMeHbI H3 «6bICTpbIX»
BI1,l];OB cnopTa BbIeHbI nOJIb30BaTbC.H nl1llIb QaCTblO
Cl1nbI, KOTOpaJI y HI1X I1MeeTCH. KOf,l];a BbI nO,IJ;aeTe B 6eI1c60-
JIe, BbI KI1,l];acre M5IQ OTHlO,lJ;b He TaK ,IJ;aneKO, KaK MOfJII1 6bI,
eCJIH nOJIb30BaJII1Cb 6bI BceM cBoeI1 ClUIOI1
-.
F=CHna/HanpmeHHe
( A
A
."
\. I
BblCOKoe Hanp}t{eHHe = HH3Ka CKOpOCTb
-
..
KpHBaSl XHJ1lla 
:bICOKaSl CKOpOCTb = HH3Koe HanpSl}f{eH).1er
"""


ATJIeTbI H3 60nee CTaTI1QHbIX BI1,l];OB cnopTa - naY3p-
nl1cprHHf, apMpeCTJII1Hf, OTQaCTH rI1MI-IaCTI1Ka - ,IJ;Bl1ralOT-
C5I OQeHb MeAJIeHI-IO, 6narO,lJ;apH 3TOMY I1MelOT B03MO)K-
HOCTb MaKCI1MaJIbHO HanpHfaTb CBOI1 MbIllIQbI. EcnlI 6y,IJ;cr
-. v = CKOpOCTb
17

..
KapaTHCTbl
BeKaMH
HCn0J1b3ytOT
CneHaJ1 b-
Hble ynpa>K-
HeHH, Ha3bl-
BaeMble CaH-
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BJ1eTC
MaKCHMaJ1b-
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l.IeCKOe
Hanp>KeHHe.
.
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, II
, II
II
18
B03MO)KI-IOCTb, rroHa6JIIO,n;aMTe 3a pyKaMI1 JIIO,n;eM, BbIcry-
l1alOl1X Ha copeBHOBaHlliIX 110 apMpeCTJIHHry. .lI:Be M030-
JIl1CTble pyKl1 6epyrcH B 3aXBaT 11 Haql1HaeTCH 3aTH)KHaH
611TBa. Hl1 O,n;l1H 113 npOTHBHHKOB He YCTyIIaeT HI1 caHTHMe-
Tpa. CKOpOCTb paBHa HyJIIO, a ,n;Ba,n;QaTb pa3JIHqHbIX MbIIlIIJ;
I1pe,n;rrJIeqbH rrpopHCOBbIBalOTCH KaK Ha pl1cyHKe 113 yqe6-
HIiKa aHaTOMHI1. He yp;HBJUlHTecb - B OCHOBe 3Toro Mep;-
JIeHHOrO npoTHB060pcTBa JIe)KaT BrreqaTJIHIOHe CHJIa H
MbIIlIeqHbIl1: TOHYC, 0 KOTOpbIX p;pyrHe cnopTcMeHbI p;aJKe H
He MeQTaIOT!
BCCMY TelI)T, l-IaQMHaIOT rrepe,n;aBaTh B CrrMI-IHOH M03r "pe-
BO)I(HbIe Cl1rHaJIbI 0 TOM, QTO CJIep;ycr OTKa3aTbCH OT HarpY3-
KH, nOTOM)' QTO OHa BOCrrpl1HI1MacrcH KaK onaCHOCTb. Kor,n;a
BallIl1 MbIIlIIJ;bI HaQI1HalOT ,n;pO)KaTb, a 3aTeM cp;aIOTCH nop;
CJIl111IKOM TIDKeJIOM IIITaHroM, BbI CTaJIKHBaeTeCb C rpH3HbI-
MM npOHCKaMl1 MexaHopeu;enTopoB, rrOBeJIl1TeJIeH CIDIhl.
MacTepa 60eBbIx I1CKyCCTB rl0HHMaJIH 3TO 11 p;onOJII-UIJIH
CBOI1 TpeHHpoBKH C ,lJ;HHaMI1QeCKI1M HarrpIDKCHl1eM 611TbeM
no TBepp;bIM nOBepxHocTHM H pa36l1BaI-ll1eM pa3JII1QI-lbIX
npCp;MeTOB C QeJIblO npI1Y'-IHTb CBoe TeJIO K p;aBJIeIIl1IO.
BO-BTOpbIX, 60JIbllll1lIcrBY JIIOp;eM I-Ie06xo.n;HMO qyBCTBO
)I(l1BOrO COfIpOTl1BJIeHIDI .rvrn Toro, QT06bI HayqHTbcH reHe-
pHpOBaTb BbICOKoe MblIIIeqHOe HanpIDKeHl1e. ABCTpaJIHM-
CKHe Q:>H3HOJIOrl1 3aMeTIilll1 qTO «...COKpaeHHe npOI1CXO,lJ;HT
npH nOHBJIeHl111 3JIeK-
TPOXI1MI1QeCKOrO CI-Ir-
HaJIa, KOTOpbIH MbIIJIu;a
nOJIyqaeT B OTBCT I-Ia
IlarpY3Ky...». qeJIOBeK,
KOTOpbIH ,lJ;JI.SI Toro,
qT06bI 3aCTaBI1Tb CO-
KpaTI1TbCH, K npHMepy,
BHyrpeHI-IHe KOCbIe MbIIII-
QbI )KHBOTa, He nOJIb30-
BaJICH )KeJIC30M, He 6y,lJ;cr
3HaTb, KaK 3acraBHTb 3TH
MbIIlIIJ;bI pa60TaTb, ,lJ;aJKe
eCJIH BbI ,n;ap;HTe eMY
aHaTOMMqeCKHH £lTJIaC
2) MaI{CJ1MJ13aqJUI MbIllIeQHOrO
HanpH}!{eHJ1H, He3aBJ1CJ1MO OT Toro,
C I{aI{J1M BeCOM BbI pa60TaeTe
Hanp.SIraH CBOI1 MbIIlIQbI TaK, 6YP;TO BbI B3HJIHCb n06HTh
MHpOBOM naY3JIHcpTepCKHH peKOpp;, p;a)Ke eCJIH BbI nop;HH-
MaeTe BeHMK CBoeH 6a6ymKH, BbI HayqHTecb MaKCI1MI13I1pO-
BaTb CBoe MbIIlleqHOe HanpIDKeHHe. I1MeHHo OHO, KaK BbI
nOMHHTe, M ,n;eJIaeT Bac CHJIbHbIM. llo,n;06HaH npaKTHKa
OTqaCTH 06DHCIDI(T CMlI)T, ,n;eMOHcTpHpyeMyro MaCTepaMI1
60eBblx HCKyCCTB, Korp;a OHH JIOMaIOT KHpnl1QH I1JIH Bbl)J;ep-
)KMBaIOT MOHbIC y,n;apbI. KapaTHCTbI BeKaMH I1CnOJIb3yroT
CneO;HaJIbHbIe yrrpaJKHeHlliI, Ha3bIBaeMbIe callmu1-l, OCHO-
BOH KOTOpbIX HBJIHeTCH MaKCI1MaJIbHOe p;HHaMHQeCKOe
Hanp5.DKeHMC

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3) Pa60Ta C 60AbllIJ1MJ1 BeCaMH,
85-95% OT Balliero MaI{CJ1MaAbHOrO Beca
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BbI MO)KeTe cnpOCHTb, 3aQeM 51 6yp;y no,n;HHMaTb 60JIb-
IIIHe Beca, eCJIM 51 MOry HMMTHpOBaTb HarpY3 pa60TaH C
BeHHKOM HlIll Bo06m;e 6e3 rpY3a, KaK qapJIb3 ATJIac?
BeJu1K ApTYP CaKCOH perYJlSlpHO
BblnOllHSlJl 3TOT TplOK B 4pKe. Bee ABYX
ero 6paTbeB Ha cpoTorpaQ>iI1 - eBblwe
135 Kr. OH 6e3 np06JleM Bbl>KMaJl x HaA
eBoe r0J10BO OAHOtit PYKO. )I(M
OAHO PYKOtit HaA rOlloBo eKPY'-lBaH-
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60KOBoro >KMa, oneaHHoro AaJ1ee B
3TO KHre.
TIpMQHH - TpH. Bo-nepBbIX, Barn n03BOHOQHHK, cyCTaBhI
I CYX0)KJ1JIIDI P;OJDKHbI npHBbIKaTb npeOp;OJIeBaTb peaTIhHOe
conpOTMBlIeHlle Korp;a qeJIOBeK, TpeHHpyrom;llHCH JII111Ih C
110MObIO ,n;MHaMMqeCKOrO HanpIDKeHIffi rrbITaeTCH no,n;IDITh
60JIbillOH Bec, pa3JIHqHbIe ceHcopbI, pacnOJIO)KeHHbIe no
(CPOTO 3pna nUp,epMaHa)
A npep;JIo)t(HTe eMY
BWnOJIHHTb npaBHJIbHO
BbI6paHHoc ynpa)KHc-
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19

Ra. Cyrb rrpl1HIJ;l1Ild B TOM, qTO qeM C 60JIbllll1!v1 BeCOM BbI
pa60TaeTC, TeM 60JIbllIe 3ap;CIICTB)7JOTCH 11 flanpHralOTC.H
BdlIII1 MbIIIIQbI. IT03TOMy B CI1JIOBbIX TpelIHpOBKax BaM HI1KaK
He II36e)K3Th pa60TbI C 60JIbIJIJ1MJ1 BeCaMI1.
4) MUHJ1MJ13aqJ1H YTOMAeHJUI
BbICOKaH creneflb yrOMJICI-Il'UI 11 MbIllIeQHOe HanpIDKeHl1e
B3311MOI1CKJIIOqaeMbI. Korp;a Hallni MbIIIIQbI, rOJIOBa H «P;bIXaJI-
Ka» YTOMJIelIbI, BbI He 1\10)J(eTe BbIpa6aTbIBaTb CI1JI)Z TIorrpo-
6YllTC nOp;C]IaTb )KJ1M JIC)Ka C 60JIbllII1M BeCOM nOCJIe CCpl1H
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71

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QT06bI cTa611JIH3HpOBaTb n03BOHoqHHK B OCTaBIllyroCH
qaCTb .D;BIDKeHillI, oc06eHHO eCJIH BbI .D;e.n:acre CTaHOByro TH
nOCJIe HOpMaJIbHOrO B.D;OXa - npocpeccop ApKa.n;I1H
Bop06beB peKOMeH.n;OBaJI B.D;bIxaTb 75% OT MaKCI1MaJIbHO
B03MO)KHOrO 06'beMa - I-lanpHrH1'e npecc, .D;ep)Ka rOJIOCO-
BYID eJIb 3aKpbIToH, a npHMOKMllIeQHbIH ccpl1HKTep
HanpH)KeHHbIM. C CI1JIOH BhI.D;OXHHTe B03.n;yx B TeqeHHe
Tpex - IDITH ceKyH.n;. ECJIH 3TO BaM nOMO)KeT, CO)KMHTe
KyJIaK (ern:e O.n;I1H npHMep B3aHMOCBH3H qaCTeH Balliero
opraHH3Ma 11 Toro, KaK OHa MO)KeT nOH1'H BaM Ha nOJIb3Y).
BbI MO)KeTe .n;e.n:aTb 31'0 ynpa)KHeHHe ee 60JIee 3cpcpeKTHB-
HbIM, nO-KapaTHCTCKM, .n;06aBHB K HeMY KOpOTKI1H pbIK, B
TOT MOMeHT, Kor.n;a BbI BbI,lJ;OXHeTe nOQTI1 BeCb B03mx.
fOBOpH 0 cTa6IDIH3aQHH CTIHHbI, HeJIb3H He ynOMHHYfb 0
TIDKeJIOaTJIcrl1qeCKHX nOHcax. TIOHC KOHQeHTpl1pyeT Barne
BHyrpeHHee .n;aBJIeHI1e, KOTopoe .n;eJIaeT Bac CIDIbHeH 11
3alI(HlI(acr Barny cnHH)T. TIpe.n;CTaBbTe, q1'O BbI Ha.n;eJIH Ha
ce6H IIIHH)' H Ha,ZJyJIH ee. B03.n;yx, C)KaTbIH BHYfPH Bac, 6y.n;cr
np0113Bo.n;HTb TOT )Ke 3cpcpeKT.
TIpocpeccop peKOMeH.n;yeT OT IDI1'M .n;o .n;eCHTH nOBTope-
HI1H: 3a no.n;xo.n;, TpM-qeTbIpe no.n;xo.n;a, pa36pocaHHbIe B
TeqeHl1e .n;HH, KbIH .n;eHb. BbI MeIDl 3Hacre, H 6bI y.n;BOHJI
qHClIO no.n;xo.n;OB H ynOlIOBHHIDI qHCJIO nOBTOpeHHH:.
3TO He 03Haqacr, q1'O BbI nOCTOHI-IHO .n;OJDKHbI TpeHHpo-
BaTbCH B nOHce. B TpeTbeH qaCTH cpHJIbMa «Ha3a,lJ, B 6y,lW-
lI(ee» 31I0H KOB60if CJIOMaJI ce6e KylIaK 0 )KHBOT MaMKJIa,
,lQKeH CPOKca, rpaM01'HO 3alI(HlI(CHHbIH )KeJIe3HOH IlJIaCTH-
Hoil. Cero.n;IDIIIIHHe 3aBcer.n;aTal1 TpeHa)KepHbIX 3aJIOB CJIe-
.n;yroT npHMepy MapTH MaKcpJIaH H 3alI(HaIOT CBOI1 He)K-
HbIe )KHBOTbI llIHpOKHMH apMHpOBaHHbIMM nOHcaMH. EOJIb-
maH 01lIH6Ka. TIoMep)KaHHe BHYfpeHHero .n;aBJIeHIDI - 3TO
o.n;Ha 113 3a.n;aq MbIIllQ npecca. TIOCToHHHoe HCnOJIb30BaHHe
peMIDI, B oc06eHHOCTH, eCJII1 cnopTCMeH .n;OJI)KHbIM 06pa-
30M lIe TpeHHpycr CBOH npecc, npHBo.n;I1T K pa3BI1TI11O CJIa-
60CTH cpeAHero 3BeHa. CKa)KI1Te «HeT I1CKyCCTBeHHOH
nOMOlI(11 H cpOpMHpyHTe «HaTypaJIbHbIH nOHC» - KaMeH-
HbIH npecc, TaKoif KaK y IOpIDI CnHHOBa, qeJIOBeKa-KpaHa
H3 YKpaI1HbI, KOTOpbIif Bo06lI(e HHKorAa He OAeBaJI peMeHb,
.n;(l)Ke KorAa npl1CeAaJI C BeCOM 415 lIT!
TIo MHeHHIO 3aQHopcKOro, CHlIbHbIH npecc HBJUleTCH
nyqrneH cTpaxoBKoM OT rpbDK. KaK naHQHpb, OH Bocnpe-
nHTCfBYcr .n;BIDKeHHIO HapY'KY BallIHX BHYfpeHHHx opra-
HOB. I]poc}Jeccop CqHTacr, qTO TOBapHlI(H C CHJIhHbIMH cnH-
HaMH, llO co CJIa6bIMI1 )KHBOTaMH HMelOT HaH60JIbllII1H
pHCK pa3BI1TIDI rpbDKI1. TI03TOMY 6bIJIO 6bI HenJIOXO, npe)K-
Ae qeM nepeXOAHTb Ha TIDKeJIbIe Beca B CTaHOBOH THre,
nopa60TaTb C ero ynpaJKHeHHeM.
YnpIDKHeHHe 3aQHopCKOro, HanOMI1HalOlI(ee IllaOJIHHb-
CKoe KyH-cp)', He TOJIbKO YI<peI1llilcr BalliH «Ky6HKH», HO H
.n;HacpparMY 11 .n;pyrHe MbIIlIQbI, KOTopbIe C03.n;a1OT BbICOKoe
BHYfPH6plOIIIHoe AaBJIeHHe. OHO nOMO)Kcr BaM c.n;ep)Kl1BaTb
CBoe .n;aRTIeHHe BHYfPH 11 He n03BOmITb KHllIKaM paCnOJI3aTb-
01, Kor.n;a BbI nOAHHMacre TIDKeCTI1. 3TOT IlaBbIK II03BOJIHT
MHHI1MH3HpOBaTb llIaHCbI Ha pa3BHTHe rpbDK H TpaBM cnHHbI.
A BOT ynpa)KJ-feHHe .wrn )KJ1BOTa, KOTopbIe peKOMeH,[WeT
npocpeccop BJIa;J;HMHp 3aQHOpCKHM, BeHH pOCCHHCKHH
cneQHaJIHCT B 06naCTII TpeHHpOBKH Cl1JIbI, KOTOpbIH n03.n;Hee
HMMHrpHpOBaJI B CIlIA. EbIBIlIHH COBeTCKHif npocpeccop
npOBeJI JJ;BoHHoe CJIenoe HCCJIe.n;oBaHH, KOTopoe BbUlBI1JIO
caMyIO nyqIIIYIO pa3HOBHJ];HOCfb ynpa)KJleHIDI ,lJ)IH npecca.
Ballia CHJIa B JII060M npOHBJIeHHH YBeJII1QH1'C.H 3a CqeT
nHeBMOMbIlIleQHOrO pecpneKca. MacyraQY OHMa HnOHCKI1H
MacTep KapaT3, H3BeCTHbIH CBOHMH CXBaTKaMH C 6bIKaMH,
Ha K01'opbIe OH BbIXO.n;HJI 6e30 BC.HKOrO 0p)OK:mI 11 rOJIbIMH
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TMKOBaJI nO,lJ;06I-IbIe ynpa)KHeHI1.H M.H npecca c IeJIblO
HapaCTI1Tb CBOIO MOIlb.
qEPEnAXA nOAHHMET BOAbllIE,
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HanpIDKeHHe npHMOKl1IlleQHOrO cqJH:HKTepa, peKOMeI-I,LW-
eMoe 3aQMopCIillM KaK qaCTb nporpaMMbI )VUI pa3BHTIDI
npecca, He TOJIbKO YBeJII1'lHBacr BHYTpeHllee AaBJIeHI1e 11
npHyMHO)Kacr C HO 11 HBJUleTC.H IleTIJIOXOH: 3aMTOM OT
reMoppOH. PaCCJIa6neHHbIH: npli nO,lJ;HMMaHI1H OTHrOeI-II1M
cQ:>MHKTep MO)KeT npMBeCTM K pa3BHTIflO rCMOppO.H 11 He aCT
HMKaKI1X CIDIOBbIX npeI1Myrn:ecrB. I1HTepecHO, qTO KHTaM-
CKHe Macrepa QI1TYH BeKaMH BT.HrI1BaJIM CBaM npHMOKHllIeQ-
HbIe cQ:>HHKTepbI BO BpeW! CBOHX 330TepMQeCKIIX npaKTMK.
Bo.n;116HepbI rOBopHT, qTO BbI .n;OJI)l(HbI KOHeHTpMpo-
BaTbCH Ha pa60Te MbIIIIQ, a He Ha rrO,lI;IUlTHH Beca. Ho B aI-I-
HOM cnyqae Bonpoc He .n;OIDKeH CTaBHTbC.H HlII1-WU1. YHM-
KaJIbHaH oc06eHHOCTb rrporpaMMbI Power to the PeoPle!
(<CHny - Hapo.n;y!») 3aKJIIO'laeTCH B TOM, qTO 3Ta TeXHI1Ka
OHOBpeMeHHO MaKCMMI13Hpyer TpelIl1pOBO'lHbIH 3Q:>cpeKT,
6e30nacHOCTb 11 CI1JIOBbIe I10Ka3aTeJII1!
«B lenOM, JIIO.n;M TpaBMMpyroTCH He OT pa60TbI co CJII1Ill-
KOM 60JIbIIIHMH BecaMH... JIIO.n;11 rrOJIyqalOT TpaBMbI 113-3a
HenpaBHJIbHOrO 06pauj,eHIDI C JIerKI1MH I1JIH TIDKeJIbIMH
BeCaMI1», - yrBep)K,lJ;aeT KeH XaT'lHHC, CTOpOHHHK MeMeH-
HbIX fIOBTopeHHH.
TIO.L(Be.n;eM liTor BOCbMH BaJKHbIX ,lJ;hIXaTenbHbIX YCTaHO-
BOK,lVI.H nO.L(HMMaHMJI OT.HrOIIeHHH:
1) 06cyoume MOU peKOMeHoaLiUu co CBOUM oOKmopOM.
2) BOb,xaume 75% om MaKCUManbHOZO neZ04HOZO 06beMa nepei)
nOOH5ImUeM Beca.
3) 3aoep>KUBaUrne ob,xaHue, Kozoa onycKaeme U nOOHUMaerne
Bee. Bb'Ob,xaume B KOHLie nOBrnOpeHU5I unu cpa3Y nacne Hezo.
4} He Bb'Ob,xaume BeCb B030YX, UHCf4e MO>Keme nomepSlrnb
Mb,we4Hoe HanpSl>KeHUe U cma6unbHocmb.
5) Ecnu Haoo, oenaume HeCKOl1bKO aooxOB Me>KOY nOBmopeHUSI-
MU, HO u36ezaurne zunepBeHrnunSlu,uu.
6) tJ.ep>Kurne npecc HanpSl>KeHHb'M; He BmSlZUBaurne U He Bb,nSl-
4UBaume >KUBorn.
7) Bcezoa Uen0l1b3yume aHanbHb'U 3aMOK (COKpaltiaUrne npSlMO-
Kuwe4Hb'u ecpUHKrnep).
«fIo,n;OMTe K cBoeMY aBTOM0611JIIO H nOJJ;HHMHTe ero...
HaqHHTe paBHoMepHo npHKJIa;J;bIBaTb CI1JIY. npHKJIatJ;bIBaH-
Te CI1JIY, 110CTeneHHO YBeJII1'lI1Ba51 ee .n;o MaKCI1MaJIbHOH B
TeqeHl1e 10 ceKyHJJ;, nOMep)KHBaHTe MaKCI1MaJIbHOe YCM-
JIMe B TeqeHHe elle HeCKOJIbKMX ceI()'lI.D;, npoJJ;OJI)KaHTe
bIlIIaTb (3a,ll.ep)KI1BaTb p;bIXaHl1e B TeqeHl1e 10 ceKyHJJ; -
3TO JJ;eHcTBHTeJIbHO nJIoxa5l11JJ;e5l), nOMep}KMBaHTe MaKCH-
MaJIbHOe YCHJIHe I-IeCKOJIbKO ceKYH,lJ;, npo,n;ofl)KaMTe
.n;bIlliaTb, 3aTeM Me,LVIeHHO YMeHbII1aHTe CHJIy .n;o nOJIHOrO
paCCJIa6JIeHH5I.
BbI nOBpe.n;HJII1 cnl1HY? HeT... Ho qTO, eCJIH 6bI .H npocTo
CKOMallp;OBaJI BaM I10P;H5ITb MaIllHHY - 6e3 .n;eTaJIbHbIX
HHCTpyKQI1M H YKa3aHHH MeAlIeHHO YBeJIl1'll1BaTb 11 YMe-
HbIllaTb CHJIY? THIll1qHaH peaKQH.H - 31'0 p;epHyrb H cor-
HYTbCH 01' B03HHKlllero COIlpOTHBJIeHI151. 11 I1MeHHO
TaKoe nOBeJJ;eHHe, a He Bec aBTOM06I1JIH, npHBO,lJ;HT K
TpaBMaM».
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TIDKeJIOaTJIeTH'leCKJ1X TpeHHpOBOK. 51 He MOry rapaHTHpo-
BaTb, qTO C HCrrOJIb30BaHI1eM MOI1X COBeTOB I1JIH 6e3 HI1X BbI
He TpaBMl1pyeTecb H He oT6poCHTe KOHbKH. Ho I10MHHTe,
qTO JIIO)J;H, KOTopbIe IIHKor,n,a He nOJJ;HI1MaJIl1 'lTO-TO, t.ITO
MO)KHO KBaJIHcpl1Ql1pOBaTb KaK T.H)KeCTb, 3apa6aTbIBaJII1
rpbDKH 01' KaIlIJI.H H YMl1paJIH OT Ha1yrH B 1)'aJIeTe. KaK KTO-
TO YMHO rrO)J;MeTI1JI: 60.H3Hb qTO-JIH60 ,n;eJIaTh He Orpa,D;I1T
Bac OT CMepTM, HO orpaJJ;HT OT )IQ13HI1.
TIOMMMO 6e30naCHOCTH, cyrn:eCTByeT MHO)KCCTBO .r\PY-
rl1x rrpHQHH no.n;HHMaTb 11 orrYCKaTb Bec Me,lJ;JIeHHO: OT
1pex P;O rrHTM ceKyH,l]; Ha I10}J;'beM 11 TPI1-I1HTb ceKyH,lJ; Ha
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rrpaBHJI rrporpaMMbI Power to the PeoPle! (<CHJIY - Hapo-
,n;y!»). Bo-rrepBbIx, MbIllIeqHOe HarrpH)J(eHl1e naaeT C YBe-
JIHqeHHeM CKOpOCTH. 3aMeTbTe, qTO aTneTbI C HaH60nee
peJIbecpHbIMH MbIIIIQaMH rrpHHa,n;ne)J(aT K TeM BHaM
crrop1'a, r,n;e Tpe6yeTcH MeJIeHHOe HanpH)J(eHMe, TaKHM
KaK rHMHaCTHKa.
11 3aKaHQl1BalOT BH)J(eHHe cTa6HJIbHO 11 YBepeHHo. ,lJ.a,
6e30nacHocTb 11 cnopTMBHbIe nOKa3a1'eJIH - 31'0 JJ;ae CTO-
pOHbI O,n;HOH Me,n;aJIH!
Kor,n;a Bec OCTaHaBJlHBae1'CH HJII1 nOqTJ:! OCTaHaBJII1BaeT-
C.H, HepBHaH CI1CTeMa «(pbIBKOBbIX» aTJIeTOB HHTeprrpeTHpy-
eT 3TO C06bITHe KaK Heyp;aBIIIyIDCH rrorrbITKy H ,n;acr CHrHan
OTCTyIlJleH:rnI. Me,lVIeHHbIH rro,n;'beM Beca yqHT HepBHyID
CHCTeMY He c,n;aBaTbCH, ,n;a)J(e B Te MHHyrbI, Kor,n;a rpaBHTa-
QIUI, Ka3aJIOCb 6bI, 6epcr Bepx Ha,l]; pyKaMH.
BO-BTOpbIX, eCJIH BbI ,n;YMacre, qTO, CeJIaB pe3Koe BlDKe-
HHe, CMO)J(eTe no,n;HHTb 60JIbIIIHH Bec, TO oIIIH6acreCb. Ban-
JIHCTHQeClille TplOKI1 nOMoralOT TOJIbKO Tor.n;a, Kor.n;a BbI
rrOHHMaeTe HrpymeqHbIe Beca - 3TO TO, qTO MO)KHO rrop;-
HHMaTb B3pbIBHbIM .n;BlDKeHHeM. BbI He CMO)Kcre rrpo.n;e.naTb
3Toro C npHJIHqHbIM BeCOM. nOCMOTpI1Te, KaK naY3pJIMcp-
Tep nOHHMaCT 300 KHJIO. BbI YBH;J;MTe, qTO OH Me,lJ;JleHHO
Hapal.QHBaCT HarrpH)J(el-IHe BHaqane, Ty)KJ1TCH, nOKa rpl1cp He
nporHeTCH 11 IIITaHra C HeOXOTOH, CJIOBHO KOCMMqeCKMH
Kopa6JIb, He OTopBeTCH OT 3eMJIM. 3aTeM cnopTCMeH
BbInOJIH.HeT OCTaTOK .n;BlDKeHMH, Ha aTO MO)KeT yMTI1 em:e
HeCKOJIbKO ce.
YqeHbIM H3BeCTeH HeBpOJIOrl1qeCKI1H cpeHOMeH, Ha3bIBa-
eMbIMfiring rate bZtrst (BCrrJIeCK B pa60Te HeMpOHOB). ECJIH
BbI epraeTe IIITaHry, Y Bac npOHcxo.n;HT MrHOBeHHbIM
BCrrJIeCK 3HeprHH, 3a KOTOpbIM CJIe.n;yeT nOJIHOe MbIllieqHOe
paCCJIa6JIeHHe. ECJIH BaM He y,n;acrcH BbI,n;epHYfb IIlTaHry
O,n;HI1M pbIBKOM, Bac )K,lJ;CT IIOpa)KeHl1e. ECJII1 naY3plII1cpTep B
npHBe,n;eHHoM BbIllie npHMepe nbITaJICH 6bI BbIpBaTb 300 Kr,
TO B nyqIIIeM cnyqae H36e)J(aJI 6bI TpaBMbI 11 nOAHHJI 6bJ
IIITaHry Ha HeCKOJIbKO CaHTI1MCTpOB Ha)J; 3eMJIeM, a 3aTeM,
nOTepHB HMnYJIbC, ypOHHJI 6bI ee Ha nOlI. EMY He Y,[(aJIOCb 6bI
Ha6paTb I1HepQI1H, qT06bI 3a6poCI1Tb Bec Ha .n;OCTaTOqHyID
BbICO a ero HeMpocpH3HOJIOrlUl He n03BOlIHT «nepeKJIIO-
ql1Tb rrepe,n;a.qH:» H Me,lJ;JleHHO rrpOHTI1 ocraToK nyrl1.
I1cCJIe,n;OBaHl1e KHHeMaTJ1KH )KHMa JIe)Ka (MaKlIacpJII1H,
1984) nOKa3aJIO, QTO BTopopa3pH,[(HbIe nayaplIl1cpTepbI
.«BbICTpeJIHBaIOT» IIITaHry C rpY,[(M 11 «(C,[(bIxaIOT),) nocepe,[(l1-
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91

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