{"id":14125,"date":"2018-06-01T00:00:00","date_gmt":"2018-06-01T00:00:00","guid":{"rendered":"https:\/\/altavistadeboracay.com.ph\/15-minute-workout-hitting-the-beach\/"},"modified":"2018-06-01T00:00:00","modified_gmt":"2018-06-01T00:00:00","slug":"15-minute-workout-hitting-the-beach","status":"publish","type":"post","link":"https:\/\/altavistadeboracay.com.ph\/ru\/15-minute-workout-hitting-the-beach\/","title":{"rendered":"\u041f\u0440\u043e\u0441\u0442\u044b\u0435 15-\u043c\u0438\u043d\u0443\u0442\u043d\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u043f\u0435\u0440\u0435\u0434 \u0432\u044b\u0445\u043e\u0434\u043e\u043c \u043d\u0430 \u043f\u043b\u044f\u0436"},"content":{"rendered":"<p>\u041f\u043e\u0445\u043e\u0434 \u043d\u0430 \u043f\u043b\u044f\u0436 \u2013 \u044d\u0442\u043e \u043e\u0447\u0435\u043d\u044c \u0432\u0435\u0441\u0435\u043b\u043e, \u043d\u043e \u0435\u0441\u0442\u044c \u0438 \u043d\u0435\u043a\u043e\u0442\u043e\u0440\u043e\u0435 \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u0435. \u0412\u043e \u0432\u0440\u0435\u043c\u0435\u043d\u0430 Instagram \u043f\u043b\u044f\u0436\u043d\u044b\u0435 \u0444\u043e\u0442\u043e\u0433\u0440\u0430\u0444\u0438\u0438 \u0434\u043e\u0432\u043e\u043b\u044c\u043d\u043e \u0440\u0430\u0441\u043f\u0440\u043e\u0441\u0442\u0440\u0430\u043d\u0435\u043d\u044b. \u041d\u043e \u043f\u043e\u043c\u0438\u043c\u043e \u0447\u0438\u0441\u0442\u043e\u0439 \u0432\u043e\u0434\u044b, \u043c\u0435\u043b\u043a\u043e\u0433\u043e \u043f\u0435\u0441\u043a\u0430 \u0438 \u0432\u0435\u043b\u0438\u043a\u043e\u043b\u0435\u043f\u043d\u043e\u0433\u043e \u0437\u0430\u043a\u0430\u0442\u0430 \u043b\u044e\u0434\u0438 \u0441\u0442\u0440\u0435\u043c\u044f\u0442\u0441\u044f \u0445\u043e\u0440\u043e\u0448\u043e \u0432\u044b\u0433\u043b\u044f\u0434\u0435\u0442\u044c. \u0418 \u044d\u0442\u043e \u043d\u0435\u043f\u043b\u043e\u0445\u043e, \u043e\u043d\u0438 \u043d\u0430 \u0441\u0430\u043c\u043e\u043c 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\u043e\u0437\u043d\u0430\u0447\u0430\u0435\u0442, \u0447\u0442\u043e \u0432\u0430\u0448\u0435 \u0441\u0442\u0440\u0435\u043c\u043b\u0435\u043d\u0438\u0435 \u0431\u044b\u0442\u044c \u0432 \u0444\u043e\u0440\u043c\u0435 \u0438 \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u0435 \u0434\u043e\u043b\u0436\u043d\u043e \u0442\u0430\u043a\u0436\u0435 \u043e\u0441\u0443\u0449\u0435\u0441\u0442\u0432\u043b\u044f\u0442\u044c\u0441\u044f \u0438 \u0432 \u043e\u0442\u043f\u0443\u0441\u043a\u0435.<\/p>\n<p>\u0412 \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0438\u0439 \u0440\u0430\u0437, \u043a\u043e\u0433\u0434\u0430 \u0432\u044b \u043f\u043e\u0441\u0435\u0442\u0438\u0442\u0435 \u0440\u0430\u0439\u0441\u043a\u0438\u0439 \u043e\u0441\u0442\u0440\u043e\u0432 \u0411\u043e\u0440\u0430\u043a\u0430\u0439, \u0432\u043e\u0437\u044c\u043c\u0438\u0442\u0435 \u0441 \u0441\u043e\u0431\u043e\u0439 \u0441\u0432\u043e\u0438 \u0446\u0435\u043b\u0438 \u0432 \u0444\u0438\u0442\u043d\u0435\u0441\u0435.\u00a0<a href=\"https:\/\/altavistadeboracay.com.ph\/ru\/\">\u0410\u043b\u044c\u0442\u0430 \u0412\u0438\u0441\u0442\u0430 \u0434\u0435 \u0411\u043e\u0440\u0430\u043a\u0430\u0439<\/a> \u043f\u043e\u043c\u043e\u0436\u0435\u0442 \u0432\u0430\u043c \u0434\u043e\u0441\u0442\u0438\u0447\u044c \u044d\u0442\u0438\u0445 \u0446\u0435\u043b\u0435\u0439, \u043f\u0440\u0435\u0434\u043e\u0441\u0442\u0430\u0432\u0438\u0432 \u043f\u043e\u043c\u0435\u0449\u0435\u043d\u0438\u044f \u0438 \u0443\u0434\u043e\u0431\u0441\u0442\u0432\u0430, \u0433\u0434\u0435 \u0432\u044b \u0441\u043c\u043e\u0436\u0435\u0442\u0435 \u0437\u0430\u0432\u0435\u0440\u0448\u0438\u0442\u044c \u0431\u044b\u0441\u0442\u0440\u0443\u044e 15-\u043c\u0438\u043d\u0443\u0442\u043d\u0443\u044e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0443. \u0412\u043e\u0442 15-\u043c\u0438\u043d\u0443\u0442\u043d\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c, \u0447\u0442\u043e\u0431\u044b \u0445\u043e\u0440\u043e\u0448\u043e \u0432\u044b\u0433\u043b\u044f\u0434\u0435\u0442\u044c \u0438 \u043f\u0440\u0435\u043a\u0440\u0430\u0441\u043d\u043e \u0441\u0435\u0431\u044f \u0447\u0443\u0432\u0441\u0442\u0432\u043e\u0432\u0430\u0442\u044c.<\/p>\n<h2>Circuit training for endurance<\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/altavistadeboracay.com.ph\/images\/uploads\/girl-planking-endurance-2018-06-01-03-04-medium.jpg\" alt=\"girl planking endurance\" width=\"749\" height=\"499\" \/><\/p>\n<p>\u0421\u043b\u044b\u0448\u0430\u043b\u0438 \u043e \u043f\u043e\u043c\u0435\u0448\u0430\u0442\u0435\u043b\u044c\u0441\u0442\u0432\u0435 \u043d\u0430 \u0441\u0445\u0435\u043c\u0430\u0445? \u041a\u0440\u0443\u0433\u043e\u0432\u0430\u044f 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\u043d\u0430\u0441\u043b\u0430\u0436\u0434\u0430\u0442\u044c\u0441\u044f \u0432\u0438\u0434\u043e\u043c \u043f\u044b\u0448\u043d\u044b\u0445 \u0433\u043e\u0440 \u0438 \u043f\u043b\u044f\u0436\u0435\u0439 \u0441 \u0431\u0435\u043b\u044b\u043c \u043f\u0435\u0441\u043a\u043e\u043c.<\/p>\n<p>\u041f\u043e\u0441\u043b\u0435 \u043a\u0430\u0440\u0434\u0438\u043e \u0441\u0434\u0435\u043b\u0430\u0439\u0442\u0435 \u0447\u0435\u0442\u044b\u0440\u0435 \u043c\u0438\u043d\u0443\u0442\u044b \u0432\u044b\u043f\u0430\u0434\u043e\u0432 \u0438 \u0430\u043b\u044c\u043f\u0438\u043d\u0438\u0441\u0442\u043e\u0432. \u0417\u0430\u0442\u0435\u043c \u0432\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u0435 \u0442\u0440\u0438 \u043c\u0438\u043d\u0443\u0442\u044b \u043e\u0442\u0436\u0438\u043c\u0430\u043d\u0438\u0439 \u0438 \u043e\u0442\u0436\u0438\u043c\u0430\u043d\u0438\u0439 \u043d\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441 (\u0441 \u043e\u0442\u0434\u044b\u0445\u043e\u043c), \u0430 \u0442\u0430\u043a\u0436\u0435 \u043f\u043e \u0434\u0432\u0435-\u043c\u0438\u043d\u0443\u0442\u044b \u043e\u0431\u044b\u0447\u043d\u044b\u0445 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439 \u0438 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439 \u0441 \u0432\u044b\u043f\u0440\u044b\u0433\u0438\u0432\u0430\u043d\u0438\u0435\u043c. \u0417\u0430\u0432\u0435\u0440\u0448\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043e\u0434\u043d\u043e\u043c\u0438\u043d\u0443\u0442\u043d\u043e\u0439 \u043f\u043b\u0430\u043d\u043a\u043e\u0439.<\/p>\n<h2>\u0423\u043d\u0438\u0447\u0442\u043e\u0436\u044c\u0442\u0435 \u0436\u0438\u0440 \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e HIIT-\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438<\/h2>\n<p>\u0418\u043d\u0442\u0435\u0440\u0432\u0430\u043b\u044c\u043d\u0430\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0432\u044b\u0441\u043e\u043a\u043e\u0439 \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u0438 (HIIT) \u043a\u0430\u0436\u0435\u0442\u0441\u044f \u0441\u043b\u043e\u0436\u043d\u043e\u0439, \u043d\u043e \u0431\u043e\u043b\u0435\u0435 \u043f\u0440\u043e\u0441\u0442\u044b\u0435 \u0432\u0435\u0440\u0441\u0438\u0438, \u0442\u0430\u043a\u0438\u0435 \u043a\u0430\u043a 15-\u043c\u0438\u043d\u0443\u0442\u043d\u0430\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0434\u043b\u044f \u043d\u0430\u0447\u0438\u043d\u0430\u044e\u0449\u0438\u0445, \u0442\u0430\u043a\u0436\u0435 \u0434\u0430\u0434\u0443\u0442 \u0432\u0430\u043c \u043e\u043f\u0442\u0438\u043c\u0430\u043b\u044c\u043d\u044b\u0435 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u044b, \u0435\u0441\u043b\u0438 \u0432\u044b \u0431\u0443\u0434\u0435\u0442\u0435 \u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u043e \u043f\u043e\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u044b. HIIT \u043e\u0442\u043b\u0438\u0447\u043d\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u0438\u0442, \u043a\u043e\u0433\u0434\u0430 \u0432\u044b \u043f\u044b\u0442\u0430\u0435\u0442\u0435\u0441\u044c \u0443\u043c\u0435\u043d\u044c\u0448\u0438\u0442\u044c \u0436\u0438\u0440 \u043d\u0430 \u0436\u0438\u0432\u043e\u0442\u0435, \u0447\u0442\u043e \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u043f\u0440\u0438\u043e\u0440\u0438\u0442\u0435\u0442\u043e\u043c \u0434\u043b\u044f \u043f\u043b\u044f\u0436\u043d\u044b\u0445 \u0431\u0435\u0437\u0434\u0435\u043b\u044c\u043d\u0438\u043a\u043e\u0432. \u041e\u043d \u043f\u043e\u043c\u043e\u0433\u0430\u0435\u0442 \u0441\u0436\u0438\u0433\u0430\u0442\u044c \u0436\u0438\u0440 \u0438 \u0443\u0441\u043a\u043e\u0440\u044f\u0435\u0442 \u043e\u0431\u043c\u0435\u043d \u0432\u0435\u0449\u0435\u0441\u0442\u0432.<\/p>\n<p>\u041d\u0430\u0447\u043d\u0438\u0442\u0435 \u0441 \u0440\u0430\u0437\u043c\u0438\u043d\u043a\u0438, \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u044f \u043f\u043e 30\u00a0\u0441\u0435\u043a\u0443\u043d\u0434 \u043a\u0430\u0436\u0434\u043e\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f: \u043f\u0440\u044b\u0436\u043a\u0438, \u0445\u043e\u0434\u044c\u0431\u0430 \u0434\u044e\u0439\u043c\u043e\u0432\u044b\u043c\u0438 \u0448\u0430\u0433\u0430\u043c\u0438, \u0432\u044b\u043f\u0430\u0434\u044b \u0432\u043f\u0435\u0440\u0435\u0434, \u0432\u044b\u0441\u043e\u043a\u0438\u0435 \u043a\u043e\u043b\u0435\u043d\u0438, \u0433\u043b\u0443\u0431\u043e\u043a\u0438\u0435 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0438 \u043e\u0442\u0436\u0438\u043c\u0430\u043d\u0438\u044f. \u0417\u0430\u0442\u0435\u043c \u043f\u043e\u0440\u0430\u0431\u043e\u0442\u0430\u0439\u0442\u0435 \u043d\u0430\u0434 \u043a\u043e\u0440\u043f\u0443\u0441\u043e\u043c \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e 30-\u0441\u0435\u043a\u0443\u043d\u0434\u043d\u043e\u0439 \u043f\u043b\u0430\u043d\u043a\u0438 \u043d\u0430 \u043f\u0440\u0435\u0434\u043f\u043b\u0435\u0447\u044c\u044f\u0445, \u043f\u043e\u0434\u044a\u0435\u043c\u0430 \u043d\u0430 \u043b\u0438\u0444\u0442\u0435, \u0443\u0434\u0430\u0440\u0430 \u043d\u043e\u0433\u043e\u0439 \u0447\u0435\u0440\u0435\u0437 \u043f\u043b\u0435\u0447\u043e, \u0430\u043b\u044c\u043f\u0438\u043d\u0438\u0441\u0442\u043e\u0432, \u043e\u0434\u043d\u043e\u0441\u0442\u043e\u0440\u043e\u043d\u043d\u0435\u0433\u043e \u043c\u043e\u043b\u043b\u044e\u0441\u043a\u0430 \u0438 \u043f\u043e\u043b\u043d\u043e\u0433\u043e \u043c\u043e\u043b\u043b\u044e\u0441\u043a\u0430. \u0417\u0430\u0442\u0435\u043c \u0432\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u0435 \u0434\u0432\u0443\u0445\u043c\u0438\u043d\u0443\u0442\u043d\u044b\u0435 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f, \u0431\u043e\u043a\u043e\u0432\u044b\u0435 \u043f\u043b\u0430\u043d\u043a\u0438 \u0438 \u043e\u0442\u0436\u0438\u043c\u0430\u043d\u0438\u044f \u043d\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441, \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0440\u0435\u0430\u043a\u0446\u0438\u044e (\u0431\u0435\u0433 \u043d\u0430 \u0432\u044b\u0441\u043e\u043a\u043e\u0439 \u0441\u043a\u043e\u0440\u043e\u0441\u0442\u0438 + \u0431\u0435\u0440\u043f\u0438) \u0438 \u043f\u043e\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u0438 \u0443\u0434\u0430\u0440\u043e\u0432 \u0440\u0443\u043a\u0430\u043c\u0438. \u0421\u043b\u0435\u0434\u0443\u044e\u0449\u0438\u043c\u0438 \u0431\u0443\u0434\u0443\u0442 \u0448\u0435\u0441\u0442\u044c \u0440\u0430\u0443\u043d\u0434\u043e\u0432 \u0422\u0430\u0431\u0430\u0442\u0430, \u0432\u0441\u0435\u0433\u043e 12 \u0446\u0438\u043a\u043b\u043e\u0432: 20 \u0441\u0435\u043a\u0443\u043d\u0434 \u0431\u0435\u0440\u043f\u0438 \u0438 10 \u0441\u0435\u043a\u0443\u043d\u0434 \u043e\u0442\u0434\u044b\u0445\u0430 + 20 \u0441\u0435\u043a\u0443\u043d\u0434 \u0436\u0438\u043c\u043e\u0432 \u043d\u0430 \u0442\u0440\u0438\u0446\u0435\u043f\u0441 + 10 \u0441\u0435\u043a\u0443\u043d\u0434 \u043e\u0442\u0434\u044b\u0445\u0430. \u0420\u0430\u0431\u043e\u0442\u0430\u0439\u0442\u0435 \u0441 \u0433\u0438\u0440\u044f\u043c\u0438 \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u0447\u0435\u0442\u044b\u0440\u0435\u0445 \u043c\u0438\u043d\u0443\u0442, \u0437\u0430\u0442\u0435\u043c \u043e\u0441\u0442\u044b\u043d\u044c\u0442\u0435. \u0412\u043e\u0442\u00a0<a href=\"https:\/\/www.fitnessmagazine.com\/workout\/lose-weight\/burn-fat\/15-minute-all-in-one-workout\/\">\u043e\u0431\u0443\u0447\u0430\u044e\u0449\u0435\u0435 \u0432\u0438\u0434\u0435\u043e<\/a> \u044d\u0442\u043e \u0441\u043b\u043e\u043c\u0430\u0435\u0442 \u044d\u0442\u043e \u0434\u043b\u044f \u0432\u0430\u0441.<\/p>\n<h2>\u0414\u043e\u043c\u0430\u0448\u043d\u0435\u0435 \u043a\u0430\u0440\u0434\u0438\u043e \u0434\u043b\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0432\u0441\u0435\u0433\u043e \u0442\u0435\u043b\u0430<\/h2>\n<p><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/altavistadeboracay.com.ph\/images\/uploads\/girl-jogging-cardio-workout-2018-06-01-03-04-medium.jpg\" alt=\"girl jogging cardio workout\" width=\"750\" height=\"496\" \/><\/p>\n<p>\u0411\u0435\u0437 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043d\u0438\u044f \u043a\u0430\u043a\u043e\u0433\u043e-\u043b\u0438\u0431\u043e \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u043e\u0433\u043e \u043e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0432\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u044c\u00a0<a href=\"https:\/\/www.fitnessblender.com\/articles\/home-cardio-workout-15-minute-cardio-boot-camp\">15-\u043c\u0438\u043d\u0443\u0442\u043d\u0430\u044f \u043a\u0430\u0440\u0434\u0438\u043e-\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430<\/a> \u0432 \u0432\u0430\u0448\u0435\u043c \u0434\u043e\u043c\u0435. \u0412\u044b\u043f\u043e\u043b\u043d\u044f\u0439\u0442\u0435 \u043a\u0430\u0436\u0434\u043e\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u043f\u043e\u043b\u043d\u043e\u0439 \u043c\u0438\u043d\u0443\u0442\u044b, \u0432\u043a\u043b\u044e\u0447\u0430\u044f 10- \u0438\u043b\u0438 20-\u0441\u0435\u043a\u0443\u043d\u0434\u043d\u044b\u0439 \u043e\u0442\u0434\u044b\u0445 \u043c\u0435\u0436\u0434\u0443 \u043d\u0438\u043c\u0438: \u0432\u044b\u0441\u043e\u043a\u0438\u0435 \u043a\u043e\u043b\u0435\u043d\u0438, \u0430\u043b\u044c\u043f\u0438\u043d\u0438\u0437\u043c, \u0432\u044b\u043f\u0430\u0434\u044b \u0441 \u043f\u0440\u044b\u0436\u043a\u0430\u043c\u0438, \u0431\u0443\u0440\u043f\u0438 \u0438 \u043f\u0440\u044b\u0436\u043a\u0438 \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u044b. \u0412\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u0435 \u044d\u0442\u0438 \u043f\u044f\u0442\u044c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0432 \u043e\u0431\u0449\u0435\u0439 \u0441\u043b\u043e\u0436\u043d\u043e\u0441\u0442\u0438 \u0442\u0440\u0438 \u0440\u0430\u0437\u0430, \u0447\u0442\u043e\u0431\u044b \u0437\u0430\u0432\u0435\u0440\u0448\u0438\u0442\u044c 15 \u043c\u0438\u043d\u0443\u0442, \u0437\u0430\u0442\u0435\u043c \u043e\u0441\u0442\u044b\u043d\u044c\u0442\u0435 \u0438 \u0440\u0430\u0441\u0442\u044f\u043d\u0438\u0442\u0435\u0441\u044c.<\/p>\n<h2>\u041f\u043e\u0432\u044b\u0441\u044c\u0442\u0435 \u044d\u043d\u0435\u0440\u0433\u0438\u044e \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u0443\u0442\u0440\u0435\u043d\u043d\u0438\u0445 \u0437\u0430\u043d\u044f\u0442\u0438\u0439 \u0439\u043e\u0433\u043e\u0439<\/h2>\n<p><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/altavistadeboracay.com.ph\/images\/uploads\/girl-yoga-boost-energy-2018-06-01-03-04-medium.jpg\" alt=\"girl yoga boost energy\" width=\"749\" height=\"499\" \/><\/p>\n<p>\u0424\u0430\u043d\u0430\u0442\u0438\u043a\u0438 \u0439\u043e\u0433\u0438 \u0432\u0441\u0435\u0433\u0434\u0430 \u043f\u043e\u043b\u043d\u044b \u044d\u043d\u0435\u0440\u0433\u0438\u0438. \u042d\u0442\u043e \u043f\u043e\u0442\u043e\u043c\u0443, \u0447\u0442\u043e \u043f\u043e\u043c\u0438\u043c\u043e \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438\u0445 \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432 \u0439\u043e\u0433\u0430 \u043e\u0447\u0438\u0449\u0430\u0435\u0442 \u0443\u043c \u0438 \u0443\u0440\u0430\u0432\u043d\u043e\u0432\u0435\u0448\u0438\u0432\u0430\u0435\u0442 \u0442\u0435\u043b\u043e. \u042d\u0442\u043e \u043f\u043e\u0432\u044b\u0448\u0430\u0435\u0442 \u044d\u043d\u0435\u0440\u0433\u0438\u044e \u0431\u044b\u0441\u0442\u0440\u0435\u0435, \u0447\u0435\u043c \u0447\u0430\u0448\u043a\u0430 \u0443\u0442\u0440\u0435\u043d\u043d\u0435\u0433\u043e \u043a\u043e\u0444\u0435.<\/p>\n<p>For those already familiar with the different yoga poses, you can work on this <a href=\"http:\/\/www.health.com\/fitness\/morning-yoga\">15-\u043c\u0438\u043d\u0443\u0442\u043d\u0430\u044f \u043f\u043e\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u044c \u0439\u043e\u0433\u0438<\/a>: \u043a\u043e\u0440\u043e\u0432\u0430-\u043a\u043e\u0448\u043a\u0430, \u0441\u043e\u0431\u0430\u043a\u0430 \u043c\u043e\u0440\u0434\u043e\u0439 \u0432\u043d\u0438\u0437, \u0434\u043e\u0441\u043a\u0430, \u0432\u044b\u043f\u0440\u044f\u043c\u043b\u0435\u043d\u0438\u0435 \u0441\u043e\u0431\u0430\u043a\u0438 \u0432\u043d\u0438\u0437, \u0434\u0435\u0442\u0435\u043d\u044b\u0448 \u043a\u043e\u0431\u0440\u044b, \u043f\u0440\u0438\u0432\u0435\u0442\u0441\u0442\u0432\u0438\u0435 \u0441\u043e\u043b\u043d\u0446\u0443, \u043f\u043e\u0437\u0430 \u0441\u0442\u0443\u043b\u0430, \u043f\u0435\u0440\u0432\u044b\u0439 \u0432\u043e\u0438\u043d, \u0432\u0442\u043e\u0440\u043e\u0439 \u0432\u043e\u0438\u043d, \u043e\u0431\u0440\u0430\u0442\u043d\u044b\u0439 \u0432\u043e\u0438\u043d, \u0440\u0430\u0441\u0442\u044f\u0436\u043a\u0430 \u0441\u043f\u0438\u043d\u044b, \u043f\u043e\u0437\u0430 \u043b\u043e\u0434\u043a\u0438, \u043d\u0430\u043a\u043b\u043e\u043d \u0441\u043f\u0438\u043d\u044b, \u0441\u0447\u0430\u0441\u0442\u043b\u0438\u0432\u044b\u0439 \u0440\u0435\u0431\u0435\u043d\u043e\u043a, \u0432\u044b\u0442\u044f\u0436\u0435\u043d\u0438\u0435 \u043f\u043e\u0437\u0432\u043e\u043d\u043e\u0447\u043d\u0438\u043a\u0430 \u0438 \u0448\u0430\u0432\u0430\u0441\u0430\u043d\u0430.<\/p>\n<p>\u0411\u044b\u043b\u043e \u0431\u044b \u0437\u0434\u043e\u0440\u043e\u0432\u043e \u0441\u0434\u0435\u043b\u0430\u0442\u044c \u044d\u0442\u043e \u0443\u0442\u0440\u043e\u043c \u043d\u0430 \u0441\u0432\u0435\u0436\u0435\u043c \u0432\u043e\u0437\u0434\u0443\u0445\u0435. \u0421\u043c\u043e\u0442\u0440\u043e\u0432\u0430\u044f \u043f\u043b\u043e\u0449\u0430\u0434\u043a\u0430 \u0414\u0438\u043d\u0430\u0440\u0430 \u0432 \u043e\u0442\u0435\u043b\u0435 Alta Vista \u0438\u0434\u0435\u0430\u043b\u044c\u043d\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0434\u043b\u044f \u044d\u0442\u043e\u0433\u043e, \u0442\u0430\u043a \u043a\u0430\u043a \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u044b\u0448\u0430\u0442\u044c \u0441\u0432\u0435\u0436\u0438\u043c \u0443\u0442\u0440\u0435\u043d\u043d\u0438\u043c \u0432\u043e\u0437\u0434\u0443\u0445\u043e\u043c, \u043d\u0430\u0431\u043b\u044e\u0434\u0430\u044f \u0432\u043e\u0441\u0445\u043e\u0434 \u0441\u043e\u043b\u043d\u0446\u0430. \u042d\u0442\u043e \u043e\u0434\u0438\u043d \u0438\u0437 <a href=\"https:\/\/altavistadeboracay.com.ph\/ru\/blog\/health-benefits-beach\/\">\u043f\u043e\u043b\u044c\u0437\u0430 \u0434\u043b\u044f \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044f \u043e\u0442 \u043f\u043b\u044f\u0436\u043d\u043e\u0439 \u0436\u0438\u0437\u043d\u0438<\/a>\u0412 \u043a\u043e\u043d\u0446\u0435 \u043a\u043e\u043d\u0446\u043e\u0432 \u2014 \u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u043d\u044b\u0439 \u043a\u0430\u0439\u0444, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u043c\u044b \u043f\u043e\u043b\u0443\u0447\u0430\u0435\u043c \u043e\u0442 \u0443\u0442\u0440\u0435\u043d\u043d\u0435\u0433\u043e \u0431\u0440\u0438\u0437\u0430 \u0438 \u0443\u0442\u0440\u0435\u043d\u043d\u0435\u0433\u043e \u0441\u043e\u043b\u043d\u0446\u0430.<\/p>\n<h2>\u0423\u0432\u0435\u043b\u0438\u0447\u0435\u043d\u0438\u0435 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u0441\u0438\u043b\u044b \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u043f\u0438\u043b\u0430\u0442\u0435\u0441\u0430<\/h2>\n<p>\u0415\u0449\u0435 \u043e\u0434\u043d\u0430 \u043f\u0440\u043e\u0441\u0442\u0430\u044f 15-\u043c\u0438\u043d\u0443\u0442\u043d\u0430\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430, \u043a\u043e\u0442\u043e\u0440\u0443\u044e \u043c\u043e\u0436\u043d\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u043d\u0430 \u043e\u0442\u043a\u0440\u044b\u0442\u043e\u043c \u0432\u043e\u0437\u0434\u0443\u0445\u0435: <a href=\"http:\/\/www.dihickman.com\/15-minute-beginner-pilates-workout\/\">\u043f\u0438\u043b\u0430\u0442\u0435\u0441<\/a>. \u041f\u043e\u043c\u0438\u043c\u043e \u0441\u043c\u043e\u0442\u0440\u043e\u0432\u043e\u0439 \u043f\u043b\u043e\u0449\u0430\u0434\u043a\u0438, \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0441\u0434\u0435\u043b\u0430\u0442\u044c \u044d\u0442\u043e \u0438 \u0443 \u0431\u0430\u0441\u0441\u0435\u0439\u043d\u0430. \u0417\u0432\u0443\u0447\u0438\u0442 \u0436\u0435\u0441\u0442\u043a\u043e? \u0415\u0441\u0442\u044c \u0432\u0435\u0440\u0441\u0438\u044f \u0434\u043b\u044f \u043d\u0430\u0447\u0438\u043d\u0430\u044e\u0449\u0438\u0445, \u0438 \u0432\u0441\u0435, \u0447\u0442\u043e \u0432\u0430\u043c \u043f\u043e\u043d\u0430\u0434\u043e\u0431\u0438\u0442\u0441\u044f, \u2014 \u044d\u0442\u043e \u043a\u043e\u0432\u0440\u0438\u043a \u0434\u043b\u044f \u0439\u043e\u0433\u0438.<\/p>\n<p>\u0412\u044b \u0434\u043e\u043b\u0436\u043d\u044b \u0431\u044b\u0442\u044c \u0445\u043e\u0442\u044f \u0431\u044b \u0437\u043d\u0430\u043a\u043e\u043c\u044b \u0441 \u043e\u0441\u043d\u043e\u0432\u043d\u044b\u043c\u0438 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u043c\u0438 \u043f\u0438\u043b\u0430\u0442\u0435\u0441\u0430. \u0412\u044b\u043f\u043e\u043b\u043d\u044f\u0439\u0442\u0435 \u044d\u0442\u0438 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f \u043f\u043e 15 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u043a\u0430\u0436\u0434\u043e\u0435. \u041d\u0430 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0435 \u0443 \u0432\u0430\u0441 \u0443\u0439\u0434\u0435\u0442 \u043e\u0442 12 \u0434\u043e 15 \u043c\u0438\u043d\u0443\u0442. \u0414\u0432\u0438\u0436\u0435\u043d\u0438\u044f \u0432\u043a\u043b\u044e\u0447\u0430\u044e\u0442 \u0432 \u0441\u0435\u0431\u044f: \u044f\u0433\u043e\u0434\u0438\u0447\u043d\u044b\u0439 \u043c\u043e\u0441\u0442\u0438\u043a, \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u0435 \u043f\u0440\u0435\u0441\u0441\u0430, \u0440\u0430\u0437\u0433\u0438\u0431\u0430\u043d\u0438\u0435 \u043d\u043e\u0433 \u043b\u0435\u0436\u0430, \u0434\u0432\u043e\u0440\u043d\u0438\u043a\u0438 \u043b\u0435\u0436\u0430, \u043e\u0442\u0432\u0435\u0434\u0435\u043d\u0438\u0435 \u043d\u043e\u0433 \u043d\u0430 \u0431\u043e\u043a\u0443 (\u043f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u043d\u0430 \u0434\u0440\u0443\u0433\u043e\u0439 \u0441\u0442\u043e\u0440\u043e\u043d\u0435), \u043e\u0442\u0432\u0435\u0434\u0435\u043d\u0438\u0435 \u043d\u043e\u0433 \u043d\u0430 \u0431\u043e\u043a\u0443 (\u043f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u043d\u0430 \u0434\u0440\u0443\u0433\u043e\u0439 \u0441\u0442\u043e\u0440\u043e\u043d\u0435), \u0440\u0430\u0437\u0433\u0438\u0431\u0430\u043d\u0438\u0435 \u0441\u043f\u0438\u043d\u044b \u0438 \u043f\u043e\u0434\u044a\u0435\u043c\u044b \u0441\u0442\u043e\u0435\u043a \u0432\u043e\u0440\u043e\u0442.<\/p>\n<h2>\u0421\u0436\u0438\u0433\u0430\u0439\u0442\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0432 \u0431\u0430\u0441\u0441\u0435\u0439\u043d\u0435<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/altavistadeboracay.com.ph\/images\/uploads\/guy-swimmer-burn-calories-2018-06-01-03-04-medium.jpg\" alt=\"guy swimmer burn calories\" width=\"749\" height=\"472\" \/><\/p>\n<p>\u041f\u043b\u0430\u0432\u0430\u043d\u0438\u0435 \u2013 \u044d\u0442\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0432\u0441\u0435\u0433\u043e \u0442\u0435\u043b\u0430. \u0417\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u0443\u0435\u0442\u0441\u044f \u0432\u0441\u0435 \u0432\u0430\u0448\u0435 \u0442\u0435\u043b\u043e, \u0438 \u0432\u0430\u0448\u0435 \u0434\u044b\u0445\u0430\u043d\u0438\u0435 \u0443\u043b\u0443\u0447\u0448\u0430\u0435\u0442\u0441\u044f. \u041f\u043b\u0430\u0432\u0430\u043d\u0438\u0435 \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u044f\u0445 \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u0447\u0430\u0441\u0430 \u043c\u043e\u0436\u0435\u0442 \u0441\u0436\u0435\u0447\u044c \u043e\u043a\u043e\u043b\u043e 476 \u043a\u0430\u043b\u043e\u0440\u0438\u0439, \u043d\u043e \u0432\u0430\u043c \u043d\u0435 \u043d\u0443\u0436\u0435\u043d \u0446\u0435\u043b\u044b\u0439 \u0447\u0430\u0441. \u0414\u0430\u0436\u0435 \u043f\u0440\u043e\u0441\u0442\u043e\u0435 \u043f\u043b\u0430\u0432\u0430\u043d\u0438\u0435 \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 15 \u043c\u0438\u043d\u0443\u0442 \u043f\u043e\u043c\u043e\u0436\u0435\u0442 \u0432\u0430\u043c \u0441\u0436\u0435\u0447\u044c \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0438 \u043d\u0430\u0431\u0440\u0430\u0442\u044c\u0441\u044f \u0441\u0438\u043b \u043d\u0430 \u0446\u0435\u043b\u044b\u0439 \u0434\u0435\u043d\u044c \u0431\u0435\u0437\u0434\u0435\u043b\u044c\u044f \u043d\u0430 \u043f\u043b\u044f\u0436\u0435.<\/p>\n<p>\u041f\u0440\u0435\u0436\u0434\u0435 \u0447\u0435\u043c \u043e\u0442\u043f\u0440\u0430\u0432\u0438\u0442\u044c\u0441\u044f \u0443\u0442\u0440\u043e\u043c \u043d\u0430 \u043f\u043b\u044f\u0436, \u0441\u0434\u0435\u043b\u0430\u0439\u0442\u0435 \u043d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u043e \u043a\u0440\u0443\u0433\u043e\u0432 \u0432 \u043f\u0435\u0439\u0437\u0430\u0436\u043d\u043e\u043c \u0431\u0430\u0441\u0441\u0435\u0439\u043d\u0435 \u0410\u043b\u044c\u0442\u0430 \u0412\u0438\u0441\u0442\u0430 \u0434\u0435 \u0411\u043e\u0440\u0430\u043a\u0430\u0439. \u0418\u0437 \u043d\u0435\u0433\u043e \u043e\u0442\u043a\u0440\u044b\u0432\u0430\u0435\u0442\u0441\u044f \u0432\u0438\u0434 \u043d\u0430 \u043f\u044b\u0448\u043d\u0443\u044e \u0437\u0435\u043b\u0435\u043d\u044c \u0438 \u0431\u0438\u0440\u044e\u0437\u043e\u0432\u044b\u0435 \u0432\u043e\u0434\u044b. \u041f\u043e\u043c\u0438\u043c\u043e \u043a\u0440\u0443\u0433\u043e\u0432, \u0432\u044b \u0442\u0430\u043a\u0436\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u043e\u0438\u0433\u0440\u0430\u0442\u044c \u0441 \u0434\u043e\u0441\u043a\u043e\u0439, \u043b\u0430\u0441\u0442\u0430\u043c\u0438 \u0438\u043b\u0438 \u043f\u0435\u043d\u043e\u043f\u043b\u0430\u0441\u0442\u043e\u0432\u044b\u043c\u0438 \u0431\u0443\u044f\u043c\u0438 \u0438\u043b\u0438 \u0431\u044b\u0441\u0442\u0440\u0435\u0435 \u0441\u0436\u0438\u0433\u0430\u0442\u044c \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u0441\u043f\u0440\u0438\u043d\u0442\u0430 \u0438\u043b\u0438 \u0431\u044b\u0441\u0442\u0440\u043e\u0433\u043e \u043f\u043b\u0430\u0432\u0430\u043d\u0438\u044f. \u0421\u0434\u0435\u043b\u0430\u0432 \u044d\u0442\u043e, \u0432\u044b \u0443\u0436\u0435 \u0433\u043e\u0442\u043e\u0432\u044b \u043a \u0434\u0430\u043b\u044c\u043d\u0435\u0439\u0448\u0435\u043c\u0443 \u043a\u0443\u043f\u0430\u043d\u0438\u044e \u043d\u0430 \u043f\u043b\u044f\u0436\u0435.<\/p>\n<h2>\u0417\u0430\u0440\u044f\u0434\u0438\u0442\u0435\u0441\u044c \u0442\u0430\u043d\u0446\u0430\u043c\u0438<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/altavistadeboracay.com.ph\/images\/uploads\/girl-dancing-zumba-2018-06-01-03-01-medium.jpg\" alt=\"girl dancing zumba\" width=\"749\" height=\"501\" \/><\/p>\n<p>\u0422\u0430\u043d\u0446\u044b \u2013 \u043e\u0434\u043d\u0430 \u0438\u0437 \u043b\u0443\u0447\u0448\u0438\u0445 \u0444\u043e\u0440\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439. 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\u0417\u0430\u0432\u0435\u0440\u0448\u0438\u0442\u0435 \u0441\u0432\u043e\u0439 \u043f\u0443\u0442\u044c \u043a \u0437\u0434\u043e\u0440\u043e\u0432\u043e\u043c\u0443 \u043e\u0431\u0440\u0430\u0437\u0443 \u0436\u0438\u0437\u043d\u0438, \u043f\u043e\u043a\u0440\u043e\u0432\u0438\u0442\u0435\u043b\u044c\u0441\u0442\u0432\u0443\u044f \u043c\u043d\u043e\u0433\u0438\u043c\u00a0<a href=\"https:\/\/altavistadeboracay.com.ph\/ru\/blog\/boracay-vegetarian-food-stops\/\">\u0440\u0435\u0441\u0442\u043e\u0440\u0430\u043d\u044b \u0441 \u0432\u0435\u0433\u0435\u0442\u0430\u0440\u0438\u0430\u043d\u0441\u043a\u0438\u043c\u0438 \u0431\u043b\u044e\u0434\u0430\u043c\u0438<\/a> \u0432\u043e\u043a\u0440\u0443\u0433 \u0411\u043e\u0440\u0430\u043a\u0430\u044f. \u041e\u0441\u0442\u0430\u0432\u0430\u0439\u0442\u0435\u0441\u044c \u0432 \u0444\u043e\u0440\u043c\u0435 \u0438 \u0437\u0434\u043e\u0440\u043e\u0432\u044b, \u0433\u0434\u0435 \u0431\u044b \u0432\u044b \u043d\u0438 \u043d\u0430\u0445\u043e\u0434\u0438\u043b\u0438\u0441\u044c.<\/p>","protected":false},"excerpt":{"rendered":"<p>\u041d\u0423\u041b\u0415\u0412\u041e\u0419<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-14125","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":[],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.9 - aioseo.com -->\n\t<meta name=\"description\" content=\"NULL\" \/>\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<meta name=\"author\" content=\"techsupport@ph.atlantis.asia\"\/>\n\t<link rel=\"canonical\" href=\"https:\/\/altavistadeboracay.com.ph\/ru\/15-minute-workout-hitting-the-beach\/\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO (AIOSEO) 4.9.9\" 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