{"id":9722,"date":"2025-12-20T02:05:30","date_gmt":"2025-12-20T02:05:30","guid":{"rendered":"https:\/\/tzfit.com\/?p=9722"},"modified":"2026-06-10T09:45:54","modified_gmt":"2026-06-10T09:45:54","slug":"10-types-bench-press-machines-guide","status":"publish","type":"post","link":"https:\/\/tzfit.com\/ru\/10-types-bench-press-machines-guide\/","title":{"rendered":"10 \u0442\u0438\u043f\u043e\u0432 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043e\u0432 \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043b\u0435\u0436\u0430"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u0411\u043e\u043b\u044c\u0448\u0438\u043d\u0441\u0442\u0432\u043e \u043b\u044e\u0434\u0435\u0439 \u0441\u0447\u0438\u0442\u0430\u044e\u0442, \u0447\u0442\u043e \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u044b \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043b\u0435\u0436\u0430 \u043e\u0434\u0438\u043d\u0430\u043a\u043e\u0432\u044b.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u042d\u0442\u043e \u043d\u0435 \u0442\u0430\u043a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0420\u0430\u0437\u043b\u0438\u0447\u043d\u044b\u0435 \u043c\u0430\u0448\u0438\u043d\u044b \u0440\u0435\u0448\u0430\u044e\u0442 <strong>\u0440\u0430\u0437\u043b\u0438\u0447\u043d\u044b\u0435 \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u044b<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0411\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u043e\u0441\u0442\u044c<\/li>\n\n\n\n<li>\u041a\u043e\u0441\u043c\u043e\u0441<\/li>\n\n\n\n<li>\u0411\u043e\u043b\u044c \u0432 \u043f\u043b\u0435\u0447\u0435<\/li>\n\n\n\n<li>\u0423\u0432\u0435\u0440\u0435\u043d\u043d\u043e\u0441\u0442\u044c \u043d\u043e\u0432\u0438\u0447\u043a\u0430<\/li>\n\n\n\n<li>\u0411\u043e\u043b\u044c\u0448\u0430\u044f \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0430<\/li>\n\n\n\n<li>\u041c\u044b\u0448\u0435\u0447\u043d\u044b\u0439 \u0434\u0438\u0441\u0431\u0430\u043b\u0430\u043d\u0441<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0415\u0441\u043b\u0438 \u0432\u044b <a href=\"https:\/\/tzfit.com\/ru\/oem-odm\/\">\u0412\u044b\u0431\u043e\u0440 \u043e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u0434\u043b\u044f \u043a\u043e\u043c\u043c\u0435\u0440\u0447\u0435\u0441\u043a\u043e\u0433\u043e \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u043e\u0433\u043e \u0437\u0430\u043b\u0430<\/a>-\u0438\u043b\u0438 \u0441\u0435\u0440\u044c\u0435\u0437\u043d\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c\u0441\u044f \u0441\u0430\u043c\u043e\u043c\u0443 - \u043f\u043e\u043d\u0438\u043c\u0430\u043d\u0438\u0435 \u044d\u0442\u0438\u0445 \u0440\u0430\u0437\u043b\u0438\u0447\u0438\u0439 \u0432\u0430\u0436\u043d\u0435\u0435, \u0447\u0435\u043c \u043d\u0430\u0437\u0432\u0430\u043d\u0438\u044f \u0431\u0440\u0435\u043d\u0434\u043e\u0432 \u0438\u043b\u0438 \u0446\u0435\u043d\u043d\u0438\u043a\u0438.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u042d\u0442\u043e \u0440\u0443\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e \u043e\u0445\u0432\u0430\u0442\u044b\u0432\u0430\u0435\u0442 <strong>\u0432\u0441\u0435 \u043e\u0441\u043d\u043e\u0432\u043d\u044b\u0435 \u0442\u0438\u043f\u044b \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043e\u0432 \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043b\u0435\u0436\u0430<\/strong>, \u0432\u043a\u043b\u044e\u0447\u0430\u044f \u043c\u0435\u043d\u0435\u0435 \u0438\u0437\u0432\u0435\u0441\u0442\u043d\u044b\u0435 \u0432\u0430\u0440\u0438\u0430\u0446\u0438\u0438, \u043d\u0430 \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043c\u043d\u043e\u0433\u0438\u0435 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u044b\u0435 \u0437\u0430\u043b\u044b \u043d\u0435 \u043e\u0431\u0440\u0430\u0449\u0430\u044e\u0442 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u044f. \u0412 \u043a\u043d\u0438\u0433\u0435 \u0442\u0430\u043a\u0436\u0435 \u043e\u0431\u044a\u044f\u0441\u043d\u044f\u0435\u0442\u0441\u044f <strong>\u043a\u0430\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u043a\u0430\u0436\u0434\u0443\u044e \u043c\u0430\u0448\u0438\u043d\u0443<\/strong>, \u0420\u0430\u0441\u043f\u0440\u043e\u0441\u0442\u0440\u0430\u043d\u0435\u043d\u043d\u044b\u0435 \u043e\u0448\u0438\u0431\u043a\u0438 \u0438 \u043a\u043e\u0433\u0434\u0430 <em>\u043d\u0435<\/em> \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u0438\u0445.<\/p>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>\u041e\u0433\u043b\u0430\u0432\u043b\u0435\u043d\u0438\u0435<\/h2><nav><ol><li><a href=\"#1-seated-bench-press-machine\">1. \u041c\u0430\u0448\u0438\u043d\u0430 \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043b\u0435\u0436\u0430 \u043d\u0430 \u0441\u043a\u0430\u043c\u044c\u0435<\/a><\/li><li><a href=\"#2-flat-bench-press-machine\">2. \u041f\u043b\u043e\u0441\u043a\u0430\u044f \u0441\u043a\u0430\u043c\u044c\u044f \u0434\u043b\u044f \u0436\u0438\u043c\u0430<\/a><\/li><li><a href=\"#3-incline-bench-press-machine\">3. \u041c\u0430\u0448\u0438\u043d\u0430 \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043d\u0430 \u043d\u0430\u043a\u043b\u043e\u043d\u043d\u043e\u0439 \u0441\u043a\u0430\u043c\u044c\u0435<\/a><\/li><li><a href=\"#4-decline-bench-press-machine\">4. \u041c\u0430\u0448\u0438\u043d\u0430 \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043b\u0435\u0436\u0430<\/a><\/li><li><a href=\"#5-smith-machine-bench-press-vertical-press\">5. \u0421\u043a\u0430\u043c\u044c\u044f \u0421\u043c\u0438\u0442\u0430 (\u0432\u0435\u0440\u0442\u0438\u043a\u0430\u043b\u044c\u043d\u044b\u0439 \u0436\u0438\u043c)<\/a><\/li><li><a href=\"#6-plate-loaded-bench-press-machine\">6. \u0421\u0442\u0430\u043d\u043e\u043a \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043b\u0435\u0436\u0430 \u0441 \u043d\u0430\u0433\u0440\u0443\u0436\u0435\u043d\u043d\u043e\u0439 \u043f\u043b\u0438\u0442\u043e\u0439<\/a><\/li><li><a href=\"#7-iso-lateral-bench-press-machine\">7. \u0418\u0437\u043e\u043b\u0430\u0442\u0435\u0440\u0430\u043b\u044c\u043d\u044b\u0439 \u0441\u0442\u0430\u043d\u043e\u043a \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043b\u0435\u0436\u0430<\/a><\/li><li><a href=\"#8-selectorized-chest-press-machine\">8. \u0421\u0435\u043b\u0435\u043a\u0442\u043e\u0440\u043d\u044b\u0439 \u0441\u0442\u0430\u043d\u043e\u043a \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043e\u0442 \u0433\u0440\u0443\u0434\u0438<\/a><\/li><li><a href=\"#9-converging-chest-press-machine-often-overlooked\">9. \u0422\u0440\u0435\u043d\u0430\u0436\u0435\u0440 \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043e\u0442 \u0433\u0440\u0443\u0434\u0438 (\u0447\u0430\u0441\u0442\u043e \u0438\u0433\u043d\u043e\u0440\u0438\u0440\u0443\u0435\u0442\u0441\u044f)<\/a><\/li><li><a href=\"#10-hybrid-bench-press-machines-multi-function-units\">10. \u0413\u0438\u0431\u0440\u0438\u0434\u043d\u044b\u0435 \u0441\u0442\u0430\u043d\u043a\u0438 \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043b\u0435\u0436\u0430 (\u043c\u043d\u043e\u0433\u043e\u0444\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0430\u043b\u044c\u043d\u044b\u0435 \u0443\u0441\u0442\u0440\u043e\u0439\u0441\u0442\u0432\u0430)<\/a><\/li><li><a href=\"#how-to-choose-the-right-bench-press-machines-for-a-gym\">\u041a\u0430\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e \u0432\u044b\u0431\u0440\u0430\u0442\u044c \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u044b \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043b\u0435\u0436\u0430 \u0432 \u0441\u043f\u043e\u0440\u0442\u0437\u0430\u043b\u0435<\/a><\/li><li><a href=\"#final-takeaway\">\u041e\u043a\u043e\u043d\u0447\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0439 \u0432\u044b\u0432\u043e\u0434<\/a><\/li><\/ol><\/nav><\/div>\n\n\n\n<h2 id=\"1-seated-bench-press-machine\" class=\"wp-block-heading has-medium-font-size\">1. \u041c\u0430\u0448\u0438\u043d\u0430 \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043b\u0435\u0436\u0430 \u043d\u0430 \u0441\u043a\u0430\u043c\u044c\u0435<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0427\u0442\u043e \u044d\u0442\u043e \u0442\u0430\u043a\u043e\u0435<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A <a href=\"https:\/\/tzfit.com\/ru\/chest-press-vs-bench-press-differences\/\">chest press<\/a> performed in an upright seated position with back support and a fixed pressing path.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u041f\u043b\u044e\u0441\u044b<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0412\u044b\u0441\u043e\u043a\u0430\u044f \u0431\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u043e\u0441\u0442\u044c, \u043c\u0438\u043d\u0438\u043c\u0430\u043b\u044c\u043d\u0430\u044f \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0430 \u043d\u0430 \u043f\u043e\u0437\u0432\u043e\u043d\u043e\u0447\u043d\u0438\u043a<\/li>\n\n\n\n<li>\u041e\u0442\u043b\u0438\u0447\u043d\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0434\u043b\u044f \u043d\u043e\u0432\u0438\u0447\u043a\u043e\u0432 \u0438 \u0440\u0435\u0430\u0431\u0438\u043b\u0438\u0442\u0430\u0446\u0438\u0438<\/li>\n\n\n\n<li>\u041b\u0435\u0433\u043a\u043e \u043e\u0431\u0443\u0447\u0430\u0442\u044c \u0438 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u043e\u0432\u0430\u0442\u044c<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Cons<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u041c\u0435\u043d\u044c\u0448\u0430\u044f \u0432\u043e\u0432\u043b\u0435\u0447\u0435\u043d\u043d\u043e\u0441\u0442\u044c \u0432 \u043e\u0441\u043d\u043e\u0432\u043d\u0443\u044e \u0434\u0435\u044f\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u044c<\/li>\n\n\n\n<li>\u041c\u0435\u043d\u044c\u0448\u0435 \u043f\u0435\u0440\u0435\u043d\u043e\u0441\u0438\u0442\u0441\u044f \u043d\u0430 \u0441\u043a\u0430\u043c\u044c\u044e \u0441\u043e \u0441\u0432\u043e\u0431\u043e\u0434\u043d\u044b\u043c \u0432\u0435\u0441\u043e\u043c<\/li>\n\n\n\n<li>\u0411\u043e\u043b\u044c\u0448\u0430\u044f \u043f\u043b\u043e\u0449\u0430\u0434\u044c, \u0447\u0435\u043c \u0443 \u043f\u043b\u043e\u0441\u043a\u0438\u0445 \u043c\u0430\u0448\u0438\u043d<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u041a\u0430\u043a \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u041e\u0442\u0440\u0435\u0433\u0443\u043b\u0438\u0440\u0443\u0439\u0442\u0435 \u0441\u0438\u0434\u0435\u043d\u044c\u0435 \u0442\u0430\u043a, \u0447\u0442\u043e\u0431\u044b \u0440\u0443\u0447\u043a\u0438 \u043d\u0430\u0445\u043e\u0434\u0438\u043b\u0438\u0441\u044c \u043d\u0430 \u0443\u0440\u043e\u0432\u043d\u0435 \u0441\u0435\u0440\u0435\u0434\u0438\u043d\u044b \u0433\u0440\u0443\u0434\u0438<\/li>\n\n\n\n<li>\u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u0441\u043f\u0438\u043d\u0443 \u043f\u043e\u043b\u043d\u043e\u0441\u0442\u044c\u044e \u043f\u0440\u0438\u0436\u0430\u0442\u043e\u0439 \u043a \u043f\u043e\u0434\u0443\u0448\u0435\u0447\u043a\u0435<\/li>\n\n\n\n<li>\u041d\u0430\u0436\u043c\u0438\u0442\u0435 \u0432\u043f\u0435\u0440\u0435\u0434, \u043d\u0435 \u0444\u0438\u043a\u0441\u0438\u0440\u0443\u044f \u043b\u043e\u043a\u0442\u0438.<\/li>\n\n\n\n<li>\u041a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0443\u0439\u0442\u0435 \u0432\u043e\u0437\u0432\u0440\u0430\u0442 - \u043d\u0435 \u0437\u0430\u0445\u043b\u043e\u043f\u044b\u0432\u0430\u0439\u0442\u0435 \u0441\u0442\u043e\u043f\u043a\u0443<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u041e\u0441\u043d\u043e\u0432\u043d\u044b\u0435 \u043c\u0435\u0440\u044b \u043f\u0440\u0435\u0434\u043e\u0441\u0442\u043e\u0440\u043e\u0436\u043d\u043e\u0441\u0442\u0438<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u041d\u0435\u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0430\u044f \u0432\u044b\u0441\u043e\u0442\u0430 \u0441\u0438\u0434\u0435\u043d\u044c\u044f = \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0430 \u043d\u0430 \u043f\u043b\u0435\u0447\u0438<\/li>\n\n\n\n<li>\u0418\u0437\u0431\u0435\u0433\u0430\u0439\u0442\u0435 \u0447\u0440\u0435\u0437\u043c\u0435\u0440\u043d\u043e\u0433\u043e \u0440\u0430\u0437\u0432\u0435\u0434\u0435\u043d\u0438\u044f \u043b\u043e\u043a\u0442\u0435\u0439<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u041b\u0443\u0447\u0448\u0435\u0435 \u0434\u043b\u044f<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u041d\u043e\u0432\u0438\u0447\u043a\u0430\u043c<\/li>\n\n\n\n<li>\u041f\u043e\u0436\u0438\u043b\u044b\u0435 \u0447\u043b\u0435\u043d\u044b<\/li>\n\n\n\n<li>\u0422\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u044b\u0435 \u0437\u0430\u043b\u044b \u0434\u043b\u044f \u0440\u0435\u0430\u0431\u0438\u043b\u0438\u0442\u0430\u0446\u0438\u0438 \u0438 \u043e\u0431\u0449\u0435\u0439 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0439 \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0438<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"\u0421\u0438\u0434\u044f\u0447\u0430\u044f \u043c\u0430\u0448\u0438\u043d\u0430 \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043e\u0442 \u0433\u0440\u0443\u0434\u0438\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/65npK4Ijz1c?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 id=\"2-flat-bench-press-machine\" class=\"wp-block-heading has-medium-font-size\">2. \u041f\u043b\u043e\u0441\u043a\u0430\u044f \u0441\u043a\u0430\u043c\u044c\u044f \u0434\u043b\u044f \u0436\u0438\u043c\u0430<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0427\u0442\u043e \u044d\u0442\u043e \u0442\u0430\u043a\u043e\u0435<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0422\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u0430\u044f \u0432\u0435\u0440\u0441\u0438\u044f \u0442\u0440\u0430\u0434\u0438\u0446\u0438\u043e\u043d\u043d\u043e\u0433\u043e \u043f\u043b\u043e\u0441\u043a\u043e\u0433\u043e \u0436\u0438\u043c\u0430 \u043b\u0435\u0436\u0430, \u043e\u0431\u044b\u0447\u043d\u043e \u0441 \u0444\u0438\u043a\u0441\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u043c\u0438 \u0440\u0443\u043a\u0430\u043c\u0438.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u041f\u043b\u044e\u0441\u044b<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0417\u043d\u0430\u043a\u043e\u043c\u0430\u044f \u043c\u043e\u0434\u0435\u043b\u044c \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f<\/li>\n\n\n\n<li>\u0412\u044b\u0441\u043e\u043a\u0438\u0439 \u0443\u0440\u043e\u0432\u0435\u043d\u044c \u0435\u0436\u0435\u0434\u043d\u0435\u0432\u043d\u043e\u0433\u043e \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043d\u0438\u044f \u0432 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u044b\u0445 \u0437\u0430\u043b\u0430\u0445<\/li>\n\n\n\n<li>\u0411\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u0435\u0435, \u0447\u0435\u043c \u0441\u043a\u0430\u043c\u044c\u044f \u0434\u043b\u044f \u0448\u0442\u0430\u043d\u0433\u0438 (\u043d\u0435 \u043d\u0443\u0436\u0435\u043d \u0441\u043f\u043e\u0442\u0442\u0435\u0440)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Cons<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0424\u0438\u043a\u0441\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u0430\u044f \u0442\u0440\u0430\u0435\u043a\u0442\u043e\u0440\u0438\u044f \u043c\u043e\u0436\u0435\u0442 \u043d\u0435 \u043f\u043e\u0434\u0445\u043e\u0434\u0438\u0442\u044c \u0434\u043b\u044f \u0432\u0441\u0435\u0445 \u0441\u0442\u0440\u0443\u043a\u0442\u0443\u0440 \u043f\u043b\u0435\u0447<\/li>\n\n\n\n<li>\u041c\u0435\u043d\u044c\u0448\u0435 \u0430\u043a\u0442\u0438\u0432\u0430\u0446\u0438\u0438 \u0441\u0442\u0430\u0431\u0438\u043b\u0438\u0437\u0430\u0442\u043e\u0440\u0430<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u041a\u0430\u043a \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u041e\u0442\u0440\u0435\u0433\u0443\u043b\u0438\u0440\u0443\u0439\u0442\u0435 \u0441\u0438\u0434\u0435\u043d\u044c\u0435 \u0442\u0430\u043a, \u0447\u0442\u043e\u0431\u044b \u0440\u0443\u0447\u043a\u0438 \u0440\u0430\u0441\u043f\u043e\u043b\u0430\u0433\u0430\u043b\u0438\u0441\u044c \u043d\u0435\u043c\u043d\u043e\u0433\u043e \u043d\u0438\u0436\u0435 \u043b\u0438\u043d\u0438\u0438 \u043f\u043b\u0435\u0447<\/li>\n\n\n\n<li>\u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u043d\u043e\u0433\u0438 \u0440\u043e\u0432\u043d\u043e, \u0430 \u043b\u043e\u043f\u0430\u0442\u043a\u0438 \u0432\u0442\u044f\u043d\u0443\u0442\u044b\u043c\u0438<\/li>\n\n\n\n<li>\u041d\u0430\u0436\u0438\u043c\u0430\u0439\u0442\u0435 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0443\u0435\u043c\u044b\u043c, \u043f\u043b\u0430\u0432\u043d\u044b\u043c \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435\u043c.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u041e\u0441\u043d\u043e\u0432\u043d\u044b\u0435 \u043c\u0435\u0440\u044b \u043f\u0440\u0435\u0434\u043e\u0441\u0442\u043e\u0440\u043e\u0436\u043d\u043e\u0441\u0442\u0438<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u041d\u0435 \u043f\u043e\u0434\u043f\u0440\u044b\u0433\u0438\u0432\u0430\u0439\u0442\u0435 \u043d\u0430 \u0434\u043d\u0435<\/li>\n\n\n\n<li>\u0418\u0437\u0431\u0435\u0433\u0430\u0439\u0442\u0435 \u043d\u0435\u043f\u043e\u043b\u043d\u044b\u0445 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u041b\u0443\u0447\u0448\u0435\u0435 \u0434\u043b\u044f<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0412\u0441\u0435 \u0443\u0440\u043e\u0432\u043d\u0438 \u043e\u043f\u044b\u0442\u0430<\/li>\n\n\n\n<li>\u041a\u043e\u043c\u043c\u0435\u0440\u0447\u0435\u0441\u043a\u0438\u0435 \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u044b\u0435 \u0437\u0430\u043b\u044b \u0441 \u0432\u044b\u0441\u043e\u043a\u043e\u0439 \u043f\u0440\u043e\u0445\u043e\u0434\u0438\u043c\u043e\u0441\u0442\u044c\u044e<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"\u041f\u0440\u0435\u0441\u0441-\u043c\u0430\u0448\u0438\u043d\u0430 1AXX | \u041f\u041b\u0418\u0422\u041e\u0427\u041d\u0410\u042f \u0417\u0410\u0413\u0420\u0423\u0417\u041a\u0410 | | \u0424\u0438\u0442\u043d\u0435\u0441-\u043f\u0440\u043e\u0434\u0443\u043a\u0442\u044b | \u0424\u0438\u0442\u043d\u0435\u0441-\u0430\u043f\u043f\u0430\u0440\u0430\u0442\u0443\u0440\u0430\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/sreMgnjczh4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 id=\"3-incline-bench-press-machine\" class=\"wp-block-heading has-medium-font-size\">3. <a href=\"https:\/\/tzfit.com\/ru\/incline-press-vs-chest-press\/\">Incline Bench Press Machine<\/a><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0427\u0442\u043e \u044d\u0442\u043e \u0442\u0430\u043a\u043e\u0435<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0422\u0440\u0435\u043d\u0430\u0436\u0435\u0440 \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043b\u0435\u0436\u0430, \u0443\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u043d\u044b\u0439 \u043f\u043e\u0434 \u0443\u0433\u043b\u043e\u043c 30-45\u00b0, \u0447\u0442\u043e\u0431\u044b \u0430\u043a\u0446\u0435\u043d\u0442\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435 \u043d\u0430 \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0433\u0440\u0443\u0434\u0438.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u041f\u043b\u044e\u0441\u044b<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0421\u0438\u043b\u044c\u043d\u0430\u044f \u0430\u043a\u0442\u0438\u0432\u0430\u0446\u0438\u044f \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0433\u0440\u0443\u0434\u0438<\/li>\n\n\n\n<li>\u0423\u0434\u043e\u0431\u0441\u0442\u0432\u043e \u0434\u043b\u044f \u043f\u043b\u0435\u0447 \u043f\u043e \u0441\u0440\u0430\u0432\u043d\u0435\u043d\u0438\u044e \u0441 \u043a\u0440\u0443\u0442\u044b\u043c \u043d\u0430\u043a\u043b\u043e\u043d\u043e\u043c \u0448\u0442\u0430\u043d\u0433\u0438<\/li>\n\n\n\n<li>\u0412\u044b\u0441\u043e\u043a\u0438\u0439 \u0441\u043f\u0440\u043e\u0441 \u043d\u0430 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u044b\u0435 \u0437\u0430\u043b\u044b, \u043e\u0440\u0438\u0435\u043d\u0442\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u0435 \u043d\u0430 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0443\u044e \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0443<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Cons<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0417\u0430\u043d\u0438\u043c\u0430\u0435\u0442 \u0431\u043e\u043b\u044c\u0448\u0435 \u0432\u0435\u0440\u0442\u0438\u043a\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u043f\u0440\u043e\u0441\u0442\u0440\u0430\u043d\u0441\u0442\u0432\u0430<\/li>\n\n\n\n<li>\u0427\u0440\u0435\u0437\u043c\u0435\u0440\u043d\u043e\u0435 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043d\u0438\u0435 \u043c\u043e\u0436\u0435\u0442 \u043f\u0440\u0438\u0432\u0435\u0441\u0442\u0438 \u043a \u0443\u0442\u043e\u043c\u043b\u0435\u043d\u0438\u044e \u043f\u0435\u0440\u0435\u0434\u043d\u0438\u0445 \u0434\u0435\u043b\u044c\u0442<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u041a\u0430\u043a \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u0423\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0435 \u0441\u0438\u0434\u0435\u043d\u044c\u0435 \u0442\u0430\u043a, \u0447\u0442\u043e\u0431\u044b \u0440\u0443\u0447\u043a\u0438 \u043d\u0430\u0445\u043e\u0434\u0438\u043b\u0438\u0441\u044c \u043d\u0430 \u043e\u0434\u043d\u043e\u0439 \u043b\u0438\u043d\u0438\u0438 \u0441 \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u044c\u044e \u0433\u0440\u0443\u0434\u0438<\/li>\n\n\n\n<li>\u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u0437\u0430\u043f\u044f\u0441\u0442\u044c\u044f \u0432 \u043d\u0435\u0439\u0442\u0440\u0430\u043b\u044c\u043d\u043e\u043c \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438<\/li>\n\n\n\n<li>\u041d\u0430\u0436\u043c\u0438\u0442\u0435 \u0432\u0432\u0435\u0440\u0445 \u0438 \u043d\u0435\u043c\u043d\u043e\u0433\u043e \u0432\u043d\u0443\u0442\u0440\u044c<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u041e\u0441\u043d\u043e\u0432\u043d\u044b\u0435 \u043c\u0435\u0440\u044b \u043f\u0440\u0435\u0434\u043e\u0441\u0442\u043e\u0440\u043e\u0436\u043d\u043e\u0441\u0442\u0438<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0421\u043b\u0438\u0448\u043a\u043e\u043c \u043a\u0440\u0443\u0442\u043e\u0439 \u043f\u043e\u0434\u044a\u0435\u043c = \u043f\u0435\u0440\u0435\u0433\u0440\u0443\u0437\u043a\u0430 \u043f\u043b\u0435\u0447<\/li>\n\n\n\n<li>\u0418\u0437\u0431\u0435\u0433\u0430\u0439\u0442\u0435 \u0447\u0440\u0435\u0437\u043c\u0435\u0440\u043d\u043e\u0433\u043e \u0432\u0435\u0441\u0430 \u0432 \u0443\u0449\u0435\u0440\u0431 \u0434\u0430\u043b\u044c\u043d\u043e\u0441\u0442\u0438 \u043f\u043e\u043b\u0435\u0442\u0430<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u041b\u0443\u0447\u0448\u0435\u0435 \u0434\u043b\u044f<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0411\u043e\u0434\u0438\u0431\u0438\u043b\u0434\u0438\u043d\u0433<\/li>\n\n\n\n<li>\u041e\u0431\u0443\u0447\u0435\u043d\u0438\u0435, \u043e\u0440\u0438\u0435\u043d\u0442\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u043e\u0435 \u043d\u0430 \u044d\u0441\u0442\u0435\u0442\u0438\u043a\u0443<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"NEW Planet Fitness Plate Loaded Incline Chest Press Machine (HOW TO USE!)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/fGKgYWmVy7I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 id=\"4-decline-bench-press-machine\" class=\"wp-block-heading has-medium-font-size\">4. \u041c\u0430\u0448\u0438\u043d\u0430 \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043b\u0435\u0436\u0430<\/h2>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\" id=\"what-it-is\">\u0427\u0442\u043e \u044d\u0442\u043e \u0442\u0430\u043a\u043e\u0435<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u041c\u0430\u0448\u0438\u043d\u043d\u044b\u0439 \u0436\u0438\u043c, \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0435\u043c\u044b\u0439 \u043f\u043e\u0434 \u0443\u0433\u043b\u043e\u043c \u0432\u043d\u0438\u0437, \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u043d\u044b\u0439 \u043d\u0430 \u043d\u0438\u0436\u043d\u0438\u0435 \u0433\u0440\u0443\u0434\u043d\u044b\u0435 \u0432\u043e\u043b\u043e\u043a\u043d\u0430.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\" id=\"pros\">\u041f\u043b\u044e\u0441\u044b<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0421\u043d\u0438\u0436\u0435\u043d\u0438\u0435 \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0438 \u043d\u0430 \u043f\u043b\u0435\u0447\u0438<\/li>\n\n\n\n<li>\u0421\u0438\u043b\u044c\u043d\u0430\u044f \u0444\u0438\u043a\u0441\u0430\u0446\u0438\u044f \u043d\u0438\u0436\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0433\u0440\u0443\u0434\u0438<\/li>\n\n\n\n<li>\u0427\u0430\u0441\u0442\u043e \u0431\u043e\u043b\u0435\u0435 \u0443\u0434\u043e\u0431\u043d\u044b \u0434\u043b\u044f \u0442\u0440\u0430\u0432\u043c\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u0445 \u0430\u0442\u043b\u0435\u0442\u043e\u0432<\/li>\n<\/ul>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\" id=\"cons\">Cons<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u041d\u0438\u0437\u043a\u0438\u0439 \u0441\u043f\u0440\u043e\u0441 \u0441\u0440\u0435\u0434\u0438 \u0441\u043b\u0443\u0447\u0430\u0439\u043d\u044b\u0445 \u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u0435\u043b\u0435\u0439<\/li>\n\n\n\n<li>\u0414\u043b\u044f \u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u043e\u0441\u0442\u0438 \u0442\u0440\u0435\u0431\u0443\u0435\u0442\u0441\u044f \u0444\u0438\u043a\u0441\u0430\u0446\u0438\u044f \u043d\u043e\u0433<\/li>\n<\/ul>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\" id=\"how-to-use\">\u041a\u0430\u043a \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u0417\u0430\u043a\u0440\u0435\u043f\u0438\u0442\u0435 \u043d\u043e\u0436\u043a\u0438 \u0434\u043e\u043b\u0436\u043d\u044b\u043c \u043e\u0431\u0440\u0430\u0437\u043e\u043c<\/li>\n\n\n\n<li>\u041d\u0438\u0436\u043d\u0438\u0435 \u0440\u0443\u0447\u043a\u0438 \u043f\u043e\u0434 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0435\u043c<\/li>\n\n\n\n<li>\u041d\u0430\u0436\u0438\u043c\u0430\u0439\u0442\u0435 \u0431\u0435\u0437 \u0438\u0437\u043b\u0438\u0448\u043d\u0435\u0433\u043e \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u044f<\/li>\n<\/ol>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\" id=\"key-precautions\">\u041e\u0441\u043d\u043e\u0432\u043d\u044b\u0435 \u043c\u0435\u0440\u044b \u043f\u0440\u0435\u0434\u043e\u0441\u0442\u043e\u0440\u043e\u0436\u043d\u043e\u0441\u0442\u0438<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u041f\u043b\u043e\u0445\u0430\u044f \u043e\u043f\u043e\u0440\u0430 \u0434\u043b\u044f \u043d\u043e\u0433 = \u0440\u0438\u0441\u043a \u0441\u043a\u043e\u043b\u044c\u0436\u0435\u043d\u0438\u044f<\/li>\n\n\n\n<li>\u041d\u0435 \u0438\u0434\u0435\u0430\u043b\u044c\u043d\u043e \u0434\u043b\u044f \u043d\u0430\u0447\u0438\u043d\u0430\u044e\u0449\u0438\u0445<\/li>\n<\/ul>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\" id=\"best-for\">\u041b\u0443\u0447\u0448\u0435\u0435 \u0434\u043b\u044f<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u041f\u0440\u043e\u0434\u0432\u0438\u043d\u0443\u0442\u044b\u0435 \u0430\u0442\u043b\u0435\u0442\u044b<\/li>\n\n\n\n<li>\u041f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u0435\u043b\u0438, \u0447\u0443\u0432\u0441\u0442\u0432\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u043a \u043f\u043b\u0435\u0447\u0430\u043c<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"\u041d\u0430\u043a\u043b\u043e\u043d\u043d\u044b\u0439 \u043f\u0440\u0435\u0441\u0441 Hammer Strength (\u043a\u0430\u043a \u0435\u0433\u043e \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/yfNS4st1WWk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 id=\"5-smith-machine-bench-press-vertical-press\" class=\"wp-block-heading has-medium-font-size\">5. \u0421\u043a\u0430\u043c\u044c\u044f \u0421\u043c\u0438\u0442\u0430 (\u0432\u0435\u0440\u0442\u0438\u043a\u0430\u043b\u044c\u043d\u044b\u0439 \u0436\u0438\u043c)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0427\u0442\u043e \u044d\u0442\u043e \u0442\u0430\u043a\u043e\u0435<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A guided barbell press performed on a <a href=\"https:\/\/tzfit.com\/ru\/smith-machine-guide\/\">Smith machine<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u041f\u043b\u044e\u0441\u044b<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0412\u0441\u0442\u0440\u043e\u0435\u043d\u043d\u044b\u0435 \u0441\u0442\u0440\u0430\u0445\u043e\u0432\u043e\u0447\u043d\u044b\u0435 \u043a\u0440\u044e\u0447\u043a\u0438<\/li>\n\n\n\n<li>\u0418\u0434\u0435\u0430\u043b\u044c\u043d\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0434\u043b\u044f \u043e\u0434\u0438\u043d\u043e\u0447\u043d\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a<\/li>\n\n\n\n<li>\u0423\u043d\u0438\u0432\u0435\u0440\u0441\u0430\u043b\u044c\u043d\u044b\u0439 (\u043f\u043b\u043e\u0441\u043a\u0438\u0439, \u043d\u0430\u043a\u043b\u043e\u043d\u043d\u044b\u0439, \u043f\u043e\u043d\u0438\u0436\u0430\u044e\u0449\u0438\u0439\u0441\u044f)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Cons<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0424\u0438\u043a\u0441\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u0430\u044f \u0442\u0440\u0430\u0435\u043a\u0442\u043e\u0440\u0438\u044f \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f \u0431\u0430\u0440\u0430 \u043c\u043e\u0436\u0435\u0442 \u043f\u043e\u043a\u0430\u0437\u0430\u0442\u044c\u0441\u044f \u043d\u0435\u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u043d\u043e\u0439<\/li>\n\n\n\n<li>\u041c\u043e\u0436\u0435\u0442 \u0441\u043f\u043e\u0441\u043e\u0431\u0441\u0442\u0432\u043e\u0432\u0430\u0442\u044c \u0440\u0430\u0437\u0432\u0438\u0442\u0438\u044e \u043f\u043b\u043e\u0445\u0438\u0445 \u043f\u0440\u0438\u0432\u044b\u0447\u0435\u043a \u0432 \u0431\u0430\u0440\u0435<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u041a\u0430\u043a \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u0423\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0435 \u0441\u043a\u0430\u043c\u044c\u044e \u043f\u0440\u044f\u043c\u043e \u043f\u043e\u0434 \u0442\u0440\u0430\u0435\u043a\u0442\u043e\u0440\u0438\u0435\u0439 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f \u0448\u0442\u0430\u043d\u0433\u0438.<\/li>\n\n\n\n<li>\u041e\u0442\u0432\u0435\u0434\u0438\u0442\u0435 \u043f\u043b\u0435\u0447\u0438, \u043a\u0430\u043a \u043f\u0440\u0438 \u0440\u0430\u0431\u043e\u0442\u0435 \u0441\u043e \u0441\u043a\u0430\u043c\u044c\u0435\u0439 \u0434\u043b\u044f \u0448\u0442\u0430\u043d\u0433\u0438<\/li>\n\n\n\n<li>\u041e\u0441\u0442\u043e\u0440\u043e\u0436\u043d\u043e \u0440\u0430\u0437\u0431\u043b\u043e\u043a\u0438\u0440\u0443\u0439\u0442\u0435 \u043f\u043b\u0430\u043d\u043a\u0443 \u043f\u0435\u0440\u0435\u0434 \u043d\u0430\u0436\u0430\u0442\u0438\u0435\u043c<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u041e\u0441\u043d\u043e\u0432\u043d\u044b\u0435 \u043c\u0435\u0440\u044b \u043f\u0440\u0435\u0434\u043e\u0441\u0442\u043e\u0440\u043e\u0436\u043d\u043e\u0441\u0442\u0438<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u041d\u0435 \u043f\u043e\u043b\u0430\u0433\u0430\u0439\u0442\u0435\u0441\u044c \u0442\u043e\u043b\u044c\u043a\u043e \u043d\u0430 \u043f\u0440\u043e\u0442\u0438\u0432\u043e\u0432\u0435\u0441\u044b<\/li>\n\n\n\n<li>\u0418\u0437\u0431\u0435\u0433\u0430\u0439\u0442\u0435 \u043e\u0442\u0441\u043a\u0430\u043a\u0438\u0432\u0430\u043d\u0438\u044f \u043e\u0442 \u0433\u0440\u0443\u0434\u0438<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u041b\u0443\u0447\u0448\u0435\u0435 \u0434\u043b\u044f<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u041d\u043e\u0432\u0438\u0447\u043a\u0430\u043c<\/li>\n\n\n\n<li>\u041e\u0434\u0438\u043d\u043e\u0447\u043d\u044b\u0435 \u0430\u0442\u043b\u0435\u0442\u044b<\/li>\n\n\n\n<li>\u0422\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u044b\u0435 \u0437\u0430\u043b\u044b \u0434\u043b\u044f \u043e\u0431\u0449\u0435\u0439 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0439 \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0438<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"\u0421\u043a\u0430\u043c\u044c\u044f \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043b\u0435\u0436\u0430 \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u043c\u0430\u0448\u0438\u043d\u044b \u0421\u043c\u0438\u0442\u0430\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/O5viuEPDXKY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 id=\"6-plate-loaded-bench-press-machine\" class=\"wp-block-heading has-medium-font-size\">6. \u0421\u0442\u0430\u043d\u043e\u043a \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043b\u0435\u0436\u0430 \u0441 \u043d\u0430\u0433\u0440\u0443\u0436\u0435\u043d\u043d\u043e\u0439 \u043f\u043b\u0438\u0442\u043e\u0439<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0427\u0442\u043e \u044d\u0442\u043e \u0442\u0430\u043a\u043e\u0435<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0422\u0440\u0435\u043d\u0430\u0436\u0435\u0440, \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u044e\u0449\u0438\u0439 \u043e\u043b\u0438\u043c\u043f\u0438\u0439\u0441\u043a\u0438\u0435 \u043f\u043b\u0438\u0442\u044b \u0432\u043c\u0435\u0441\u0442\u043e \u0432\u0435\u0441\u043e\u0432\u044b\u0445 \u0441\u0442\u0435\u043a\u043e\u0432, \u0447\u0430\u0441\u0442\u043e \u0441 \u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u043d\u043e\u0439 \u0434\u0443\u0433\u043e\u0439.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u041f\u043b\u044e\u0441\u044b<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0421\u0432\u043e\u0431\u043e\u0434\u043d\u044b\u0439 \u0432\u0435\u0441 \u0441 \u0434\u043e\u043f\u043e\u043b\u043d\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0439 \u0441\u0442\u0430\u0431\u0438\u043b\u044c\u043d\u043e\u0441\u0442\u044c\u044e<\/li>\n\n\n\n<li>\u0412\u044b\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0435\u0442 \u0431\u043e\u043b\u044c\u0448\u0443\u044e \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0443<\/li>\n\n\n\n<li>\u041f\u0440\u043e\u0447\u043d\u043e\u0441\u0442\u044c \u0434\u043b\u044f \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u044b\u0445 \u0437\u0430\u043b\u043e\u0432 \u0441 \u0432\u044b\u0441\u043e\u043a\u043e\u0439 \u043f\u0440\u043e\u0445\u043e\u0434\u0438\u043c\u043e\u0441\u0442\u044c\u044e<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Cons<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0422\u0440\u0435\u0431\u0443\u0435\u0442\u0441\u044f \u043c\u0435\u0441\u0442\u043e \u0434\u043b\u044f \u0445\u0440\u0430\u043d\u0435\u043d\u0438\u044f \u043f\u043b\u0430\u0441\u0442\u0438\u043d<\/li>\n\n\n\n<li>\u041d\u0435\u0431\u043e\u043b\u044c\u0448\u0430\u044f \u043a\u0440\u0438\u0432\u0430\u044f \u043e\u0431\u0443\u0447\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u043d\u043e\u0432\u0438\u0447\u043a\u043e\u0432<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u041a\u0430\u043a \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u0420\u0430\u0432\u043d\u043e\u043c\u0435\u0440\u043d\u043e \u0437\u0430\u0433\u0440\u0443\u0436\u0430\u0439\u0442\u0435 \u043f\u043b\u0430\u0441\u0442\u0438\u043d\u044b<\/li>\n\n\n\n<li>\u0421\u044f\u0434\u044c\u0442\u0435 \u0442\u0430\u043a, \u0447\u0442\u043e\u0431\u044b \u0433\u0440\u0443\u0434\u044c \u0431\u044b\u043b\u0430 \u043d\u0430 \u043e\u0434\u043d\u043e\u0439 \u043b\u0438\u043d\u0438\u0438 \u0441 \u0440\u0443\u043a\u043e\u044f\u0442\u043a\u0430\u043c\u0438<\/li>\n\n\n\n<li>\u041d\u0430\u0436\u0438\u043c\u0430\u0439\u0442\u0435 \u043d\u0430 \u0432\u0435\u0441\u044c \u0434\u0438\u0430\u043f\u0430\u0437\u043e\u043d \u0441 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0435\u043c<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u041e\u0441\u043d\u043e\u0432\u043d\u044b\u0435 \u043c\u0435\u0440\u044b \u043f\u0440\u0435\u0434\u043e\u0441\u0442\u043e\u0440\u043e\u0436\u043d\u043e\u0441\u0442\u0438<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u041d\u0435\u0440\u0430\u0432\u043d\u043e\u043c\u0435\u0440\u043d\u0430\u044f \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0430 = \u0434\u0438\u0441\u0431\u0430\u043b\u0430\u043d\u0441<\/li>\n\n\n\n<li>\u0418\u0437\u0431\u0435\u0433\u0430\u0439\u0442\u0435 \u043f\u043e\u043b\u0443\u043f\u043e\u0432\u0442\u043e\u0440\u043e\u0432 \u0441 \u0431\u043e\u043b\u044c\u0448\u0438\u043c\u0438 \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0430\u043c\u0438<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u041b\u0443\u0447\u0448\u0435\u0435 \u0434\u043b\u044f<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0410\u0442\u043b\u0435\u0442\u044b \u0441\u0440\u0435\u0434\u043d\u0435\u0433\u043e \u0438 \u043f\u0440\u043e\u0434\u0432\u0438\u043d\u0443\u0442\u043e\u0433\u043e \u0443\u0440\u043e\u0432\u043d\u044f<\/li>\n\n\n\n<li>\u0422\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u044b\u0435 \u0437\u0430\u043b\u044b, \u043e\u0440\u0438\u0435\u043d\u0442\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u0435 \u043d\u0430 \u0441\u0438\u043b\u043e\u0432\u044b\u0435 \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0438<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"\u0418\u043d\u0441\u0442\u0440\u0443\u043a\u0446\u0438\u0438 \u043f\u043e \u0436\u0438\u043c\u0443 \u0448\u0442\u0430\u043d\u0433\u0438 \u043b\u0435\u0436\u0430 \u0441 \u043f\u043b\u0438\u0442\u043e\u0439 Hammer Strength\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/RNSArdOW-rw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 id=\"7-iso-lateral-bench-press-machine\" class=\"wp-block-heading has-medium-font-size\">7. \u0418\u0437\u043e\u043b\u0430\u0442\u0435\u0440\u0430\u043b\u044c\u043d\u044b\u0439 \u0441\u0442\u0430\u043d\u043e\u043a \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043b\u0435\u0436\u0430<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0427\u0442\u043e \u044d\u0442\u043e \u0442\u0430\u043a\u043e\u0435<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u041c\u0430\u0448\u0438\u043d\u0430 \u0441 \u043f\u043b\u0430\u0441\u0442\u0438\u043d\u0430\u043c\u0438, \u0432 \u043a\u043e\u0442\u043e\u0440\u043e\u0439 \u043a\u0430\u0436\u0434\u0430\u044f \u0440\u0443\u043a\u0430 \u0434\u0432\u0438\u0436\u0435\u0442\u0441\u044f \u043d\u0435\u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u041f\u043b\u044e\u0441\u044b<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u041a\u043e\u0440\u0440\u0435\u043a\u0442\u0438\u0440\u0443\u0435\u0442 \u0434\u0438\u0441\u0431\u0430\u043b\u0430\u043d\u0441 \u043b\u0435\u0432\u043e-\u043f\u0440\u0430\u0432\u043e\u0439 \u0441\u0438\u043b\u044b<\/li>\n\n\n\n<li>\u0415\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u043d\u043e\u0435 \u0441\u0445\u043e\u0434\u044f\u0449\u0435\u0435\u0441\u044f \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435<\/li>\n\n\n\n<li>\u041e\u0442\u043b\u0438\u0447\u043d\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0434\u043b\u044f \u0440\u0435\u0430\u0431\u0438\u043b\u0438\u0442\u0430\u0446\u0438\u0438 \u0438 \u043b\u0435\u0447\u0435\u043d\u0438\u044f<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Cons<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u041c\u0435\u0434\u043b\u0435\u043d\u043d\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438<\/li>\n\n\n\n<li>\u0422\u0440\u0435\u0431\u0443\u0435\u0442\u0441\u044f \u0434\u043e\u043f\u043e\u043b\u043d\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0435 \u043e\u0431\u0443\u0447\u0435\u043d\u0438\u0435<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u041a\u0430\u043a \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u041d\u0430\u0447\u043d\u0438\u0442\u0435 \u0441 \u0431\u043e\u043b\u0435\u0435 \u043b\u0435\u0433\u043a\u043e\u0433\u043e \u0432\u0435\u0441\u0430<\/li>\n\n\n\n<li>\u0420\u0430\u0432\u043d\u043e\u043c\u0435\u0440\u043d\u043e \u0441\u043e\u0436\u043c\u0438\u0442\u0435 \u043e\u0431\u0435 \u0440\u0443\u043a\u0438.<\/li>\n\n\n\n<li>\u0422\u0449\u0430\u0442\u0435\u043b\u044c\u043d\u043e \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0443\u0439\u0442\u0435 \u044d\u043a\u0441\u0446\u0435\u043d\u0442\u0440\u0438\u0447\u0435\u0441\u043a\u0443\u044e \u0444\u0430\u0437\u0443<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u041e\u0441\u043d\u043e\u0432\u043d\u044b\u0435 \u043c\u0435\u0440\u044b \u043f\u0440\u0435\u0434\u043e\u0441\u0442\u043e\u0440\u043e\u0436\u043d\u043e\u0441\u0442\u0438<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0418\u0437\u0431\u0435\u0433\u0430\u0439\u0442\u0435 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u044f \u0442\u0443\u043b\u043e\u0432\u0438\u0449\u0430<\/li>\n\n\n\n<li>\u041d\u0435 \u043f\u0435\u0440\u0435\u0433\u0440\u0443\u0436\u0430\u0439\u0442\u0435 \u043e\u0434\u043d\u0443 \u0441\u0442\u043e\u0440\u043e\u043d\u0443<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u041b\u0443\u0447\u0448\u0435\u0435 \u0434\u043b\u044f<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0421\u0442\u0443\u0434\u0438\u0438 \u043f\u0435\u0440\u0441\u043e\u043d\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u0442\u0440\u0435\u043d\u0438\u043d\u0433\u0430<\/li>\n\n\n\n<li>\u0420\u0435\u0430\u0431\u0438\u043b\u0438\u0442\u0430\u0446\u0438\u043e\u043d\u043d\u044b\u0435 \u0438 \u043a\u043e\u0440\u0440\u0435\u043a\u0446\u0438\u043e\u043d\u043d\u044b\u0435 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u044b<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"\u0418\u0437\u043e\u043b\u0430\u0442\u0435\u0440\u0430\u043b\u044c\u043d\u044b\u0439 \u0433\u043e\u0440\u0438\u0437\u043e\u043d\u0442\u0430\u043b\u044c\u043d\u044b\u0439 \u0436\u0438\u043c \u043b\u0435\u0436\u0430 | \u043d\u0430\u0433\u0440\u0443\u0436\u0435\u043d\u043d\u0430\u044f \u043f\u043b\u0438\u0442\u0430 Hammer Strength\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/kPi1grOKflU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 id=\"8-selectorized-chest-press-machine\" class=\"wp-block-heading has-medium-font-size\">8. \u0421\u0435\u043b\u0435\u043a\u0442\u043e\u0440\u043d\u044b\u0439 \u0441\u0442\u0430\u043d\u043e\u043a \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043e\u0442 \u0433\u0440\u0443\u0434\u0438<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0427\u0442\u043e \u044d\u0442\u043e \u0442\u0430\u043a\u043e\u0435<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0416\u0438\u043c \u043e\u0442 \u0433\u0440\u0443\u0434\u0438 \u0441\u043e \u0448\u0442\u044b\u0440\u0435\u0432\u043e\u0439 \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u043e\u0439 \u0441 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043d\u0438\u0435\u043c \u0432\u0435\u0441\u043e\u0432\u043e\u0433\u043e \u0441\u0442\u0435\u043a\u0430 \u0438 \u0442\u0440\u043e\u0441\u043e\u0432.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u041f\u043b\u044e\u0441\u044b<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0411\u044b\u0441\u0442\u0440\u043e\u0435 \u0438\u0437\u043c\u0435\u043d\u0435\u043d\u0438\u0435 \u0432\u0435\u0441\u0430<\/li>\n\n\n\n<li>\u041e\u0447\u0435\u043d\u044c \u0443\u0434\u043e\u0431\u0435\u043d \u0434\u043b\u044f \u043d\u0430\u0447\u0438\u043d\u0430\u044e\u0449\u0438\u0445<\/li>\n\n\n\n<li>\u041a\u043e\u043c\u043f\u0430\u043a\u0442\u043d\u0430\u044f \u043f\u043b\u043e\u0449\u0430\u0434\u044c<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Cons<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u041e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d\u043d\u0430\u044f \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u0430\u044f \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0430<\/li>\n\n\n\n<li>\u041c\u0435\u043d\u044c\u0448\u0435 \u201c\u043e\u0449\u0443\u0449\u0435\u043d\u0438\u044f \u0441\u0438\u043b\u044b\u201d \u0434\u043b\u044f \u043f\u0440\u043e\u0434\u0432\u0438\u043d\u0443\u0442\u044b\u0445 \u0430\u0442\u043b\u0435\u0442\u043e\u0432<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u041a\u0430\u043a \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u041e\u0442\u0440\u0435\u0433\u0443\u043b\u0438\u0440\u0443\u0439\u0442\u0435 \u0432\u044b\u0441\u043e\u0442\u0443 \u0441\u0438\u0434\u0435\u043d\u044c\u044f<\/li>\n\n\n\n<li>\u0412\u044b\u0431\u0435\u0440\u0438\u0442\u0435 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0438\u0439 \u0432\u0435\u0441<\/li>\n\n\n\n<li>\u041d\u0430\u0436\u0438\u043c\u0430\u0439\u0442\u0435 \u043f\u043b\u0430\u0432\u043d\u043e, \u0431\u0435\u0437 \u0440\u044b\u0432\u043a\u043e\u0432<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u041e\u0441\u043d\u043e\u0432\u043d\u044b\u0435 \u043c\u0435\u0440\u044b \u043f\u0440\u0435\u0434\u043e\u0441\u0442\u043e\u0440\u043e\u0436\u043d\u043e\u0441\u0442\u0438<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0418\u0437\u0431\u0435\u0433\u0430\u0439\u0442\u0435 \u0437\u0430\u0445\u043b\u043e\u043f\u044b\u0432\u0430\u043d\u0438\u044f \u0441\u0442\u043e\u043f\u043a\u0438<\/li>\n\n\n\n<li>\u041f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0439\u0442\u0435 \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u044b\u0439 \u0442\u0435\u043c\u043f<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u041b\u0443\u0447\u0448\u0435\u0435 \u0434\u043b\u044f<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u041d\u043e\u0432\u0438\u0447\u043a\u0430\u043c<\/li>\n\n\n\n<li>\u041a\u0440\u0443\u0433\u043e\u0432\u0430\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430<\/li>\n\n\n\n<li>\u0417\u0430\u043d\u044f\u0442\u044b\u0435 \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u044b\u0435 \u0437\u0430\u043b\u044b<\/li>\n<\/ul>\n\n\n\n<h2 id=\"9-converging-chest-press-machine-often-overlooked\" class=\"wp-block-heading has-medium-font-size\">9. \u0422\u0440\u0435\u043d\u0430\u0436\u0435\u0440 \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043e\u0442 \u0433\u0440\u0443\u0434\u0438 (\u0447\u0430\u0441\u0442\u043e \u0438\u0433\u043d\u043e\u0440\u0438\u0440\u0443\u0435\u0442\u0441\u044f)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0427\u0442\u043e \u044d\u0442\u043e \u0442\u0430\u043a\u043e\u0435<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0422\u0440\u0435\u043d\u0430\u0436\u0435\u0440, \u0432 \u043a\u043e\u0442\u043e\u0440\u043e\u043c \u0440\u0443\u043a\u043e\u044f\u0442\u043a\u0438 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0436\u0438\u043c\u0430 \u0434\u0432\u0438\u0433\u0430\u044e\u0442\u0441\u044f \u0432\u043d\u0443\u0442\u0440\u044c, \u0438\u043c\u0438\u0442\u0438\u0440\u0443\u044f \u0433\u0430\u043d\u0442\u0435\u043b\u0438.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u041f\u043b\u044e\u0441\u044b<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0411\u043e\u043b\u0435\u0435 \u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u043d\u043e\u0435 \u0441\u043e\u043a\u0440\u0430\u0449\u0435\u043d\u0438\u0435 \u0433\u0440\u0443\u0434\u043d\u043e\u0439 \u043a\u043b\u0435\u0442\u043a\u0438<\/li>\n\n\n\n<li>\u0421\u043d\u0438\u0436\u0435\u043d\u0438\u0435 \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0438 \u043d\u0430 \u043f\u043b\u0435\u0447\u0438<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Cons<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0411\u043e\u043b\u0435\u0435 \u0432\u044b\u0441\u043e\u043a\u0430\u044f \u0441\u0442\u043e\u0438\u043c\u043e\u0441\u0442\u044c<\/li>\n\n\n\n<li>\u0411\u043e\u043b\u044c\u0448\u0430\u044f \u043f\u043b\u043e\u0449\u0430\u0434\u044c<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u041a\u0430\u043a \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0421\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u044c\u0442\u0435\u0441\u044c \u043d\u0430 \u0441\u0436\u0430\u0442\u0438\u0438 \u0433\u0440\u0443\u0434\u043d\u043e\u0439 \u043a\u043b\u0435\u0442\u043a\u0438 \u043f\u0440\u0438 \u0431\u043b\u043e\u043a\u0438\u0440\u043e\u0432\u043a\u0435<\/li>\n\n\n\n<li>\u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u043b\u043e\u043a\u0442\u0438 \u0441\u043b\u0435\u0433\u043a\u0430 \u043f\u043e\u0434\u0442\u044f\u043d\u0443\u0442\u044b\u043c\u0438<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u041b\u0443\u0447\u0448\u0435\u0435 \u0434\u043b\u044f<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0422\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u044b\u0435 \u0437\u0430\u043b\u044b \u043f\u0440\u0435\u043c\u0438\u0443\u043c-\u043a\u043b\u0430\u0441\u0441\u0430<\/li>\n\n\n\n<li>\u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u0447\u043d\u044b\u0435 \u0431\u043b\u043e\u043a\u0438, \u043e\u0440\u0438\u0435\u043d\u0442\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u0435 \u043d\u0430 \u0433\u0440\u0443\u0434\u043d\u0443\u044e \u043a\u043b\u0435\u0442\u043a\u0443<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-query is-layout-flow wp-block-query-is-layout-flow\"><ul class=\"wp-block-post-template is-layout-flow wp-block-post-template-is-layout-flow\"><li class=\"wp-block-post post-12674 post type-post status-publish format-standard has-post-thumbnail hentry category-product category-gs-series-pin-loaded-machine\">\n<h2 class=\"wp-block-post-title\">GS-5075 Standing Hip Thrust<\/h2>\n\n<div class=\"wp-block-post-date\"><time datetime=\"2026-06-15T08:46:20+00:00\">15 \u0438\u044e\u043d\u044f, 2026<\/time><\/div>\n\n<div class=\"wp-block-post-excerpt\"><p class=\"wp-block-post-excerpt__excerpt\">Standing Hip Thrust GS-5075 Strengthen glutes and hips with the GS-5075 Standing Hip Thrust Machine. Ergonomic design and adjustable resistance make it perfect for gym use. Enhance lower body power, posture, and muscle tone effectively. SEND INQUIRY Get Product Catalog Specs Item NO: GS-5075 Name: Standing Hip Thrust Type: Pin Loaded Machines Machine Size(L*W*H)mm: 1950*1310*1145&hellip; <\/p><\/div>\n<\/li><li class=\"wp-block-post post-12669 post type-post status-publish format-standard has-post-thumbnail hentry category-product category-gs-series-pin-loaded-machine\">\n<h2 class=\"wp-block-post-title\">GS-5086 Biceps &#038; Triceps Machine<\/h2>\n\n<div class=\"wp-block-post-date\"><time datetime=\"2026-06-15T08:34:22+00:00\">15 \u0438\u044e\u043d\u044f, 2026<\/time><\/div>\n\n<div class=\"wp-block-post-excerpt\"><p class=\"wp-block-post-excerpt__excerpt\">Biceps &amp; Triceps Machine GS-5086 The GS-5086 Biceps and Triceps Dual Workout Machine targets full arm strength. Suitable for gyms, it offers adjustable resistance and ergonomic support, allowing safe and effective upper body training for muscle growth and definition. SEND INQUIRY Get Product Catalog Specs Item NO: GS-5086 Name: Biceps &amp; Triceps Machine Type: Pin&hellip; <\/p><\/div>\n<\/li><li class=\"wp-block-post post-12664 post type-post status-publish format-standard has-post-thumbnail hentry category-product category-tz-x82-series-pin-loaded-machine\">\n<h2 class=\"wp-block-post-title\">TZ-X8201 Hip Abductor Adductor<\/h2>\n\n<div class=\"wp-block-post-date\"><time datetime=\"2026-06-15T07:14:47+00:00\">15 \u0438\u044e\u043d\u044f, 2026<\/time><\/div>\n\n<div class=\"wp-block-post-excerpt\"><p class=\"wp-block-post-excerpt__excerpt\">Hip Abductor Adductor TZ-X8201 The Hip Abductor Adductor machine is designed for effective inner and outer thigh training. Built for commercial gyms, it provides smooth resistance, ergonomic seating, and durable construction, helping users improve hip strength, stability, and lower body muscle definition. SEND INQUIRY Get Product Catalog Specs Item NO: TZ-X8201 Name: Hip Abductor Adductor&hellip; <\/p><\/div>\n<\/li><\/ul><\/div>\n\n\n\n<h2 id=\"10-hybrid-bench-press-machines-multi-function-units\" class=\"wp-block-heading has-medium-font-size\">10. \u0413\u0438\u0431\u0440\u0438\u0434\u043d\u044b\u0435 \u0441\u0442\u0430\u043d\u043a\u0438 \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043b\u0435\u0436\u0430 (\u043c\u043d\u043e\u0433\u043e\u0444\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0430\u043b\u044c\u043d\u044b\u0435 \u0443\u0441\u0442\u0440\u043e\u0439\u0441\u0442\u0432\u0430)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0427\u0442\u043e \u044d\u0442\u043e \u0442\u0430\u043a\u043e\u0435<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0422\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u044b, \u0441\u043e\u0447\u0435\u0442\u0430\u044e\u0449\u0438\u0435 \u0432 \u0441\u0435\u0431\u0435 \u0444\u0443\u043d\u043a\u0446\u0438\u0438 \u043f\u043b\u043e\u0441\u043a\u043e\u0433\u043e, \u043d\u0430\u043a\u043b\u043e\u043d\u043d\u043e\u0433\u043e \u0438 \u0441\u0438\u0434\u044f\u0447\u0435\u0433\u043e \u0436\u0438\u043c\u0430.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u041f\u043b\u044e\u0441\u044b<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u042d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0435 \u043f\u0440\u043e\u0441\u0442\u0440\u0430\u043d\u0441\u0442\u0432\u043e<\/li>\n\n\n\n<li>\u042d\u043a\u043e\u043d\u043e\u043c\u0438\u0447\u043d\u043e\u0441\u0442\u044c \u0434\u043b\u044f \u043d\u0435\u0431\u043e\u043b\u044c\u0448\u0438\u0445 \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u044b\u0445 \u0437\u0430\u043b\u043e\u0432<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Cons<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u041d\u0430\u0440\u0443\u0448\u0435\u043d\u043d\u0430\u044f \u044d\u0440\u0433\u043e\u043d\u043e\u043c\u0438\u043a\u0430<\/li>\n\n\n\n<li>\u041c\u0435\u0434\u043b\u0435\u043d\u043d\u0430\u044f \u0440\u0435\u0433\u0443\u043b\u0438\u0440\u043e\u0432\u043a\u0430<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u041b\u0443\u0447\u0448\u0435\u0435 \u0434\u043b\u044f<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0422\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u044b\u0435 \u0437\u0430\u043b\u044b \u0432 \u043e\u0442\u0435\u043b\u044f\u0445<\/li>\n\n\n\n<li>\u0414\u043e\u043c\u0430\u0448\u043d\u0438\u0435 \u0438\u043b\u0438 \u0441\u0442\u0443\u0434\u0438\u0439\u043d\u044b\u0435 \u0443\u0441\u0442\u0430\u043d\u043e\u0432\u043a\u0438<\/li>\n<\/ul>\n\n\n\n<h2 id=\"how-to-choose-the-right-bench-press-machines-for-a-gym\" class=\"wp-block-heading has-medium-font-size\">\u041a\u0430\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e \u0432\u044b\u0431\u0440\u0430\u0442\u044c \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u044b \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043b\u0435\u0436\u0430 \u0432 \u0441\u043f\u043e\u0440\u0442\u0437\u0430\u043b\u0435<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0421\u043f\u0440\u043e\u0441\u0438\u0442\u0435 <strong>\u0441\u043d\u0430\u0447\u0430\u043b\u0430 \u0437\u0430\u0434\u0430\u0439\u0442\u0435 \u044d\u0442\u0438 \u0432\u043e\u043f\u0440\u043e\u0441\u044b<\/strong>, \u0430 \u043d\u0435 \u201c\u043a\u0430\u043a\u043e\u0439 \u0431\u0440\u0435\u043d\u0434 \u0441\u0430\u043c\u044b\u0439 \u0434\u0435\u0448\u0435\u0432\u044b\u0439\u201d:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u041a\u0442\u043e \u043c\u043e\u0438 \u043e\u0441\u043d\u043e\u0432\u043d\u044b\u0435 \u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u0435\u043b\u0438?<\/li>\n\n\n\n<li>\u041d\u0430\u0441\u043a\u043e\u043b\u044c\u043a\u043e \u043e\u043d\u0438 \u043e\u043f\u044b\u0442\u043d\u044b?<\/li>\n\n\n\n<li>\u0421\u043a\u043e\u043b\u044c\u043a\u043e \u043c\u0435\u0441\u0442\u0430 \u043d\u0430 \u043f\u043e\u043b\u0443 \u0443 \u043c\u0435\u043d\u044f \u043d\u0430 \u0441\u0430\u043c\u043e\u043c \u0434\u0435\u043b\u0435?<\/li>\n\n\n\n<li>\u041d\u0443\u0436\u043d\u0430 \u043b\u0438 \u043c\u043d\u0435 \u0441\u043a\u043e\u0440\u043e\u0441\u0442\u044c \u0438\u043b\u0438 \u0431\u043e\u043b\u044c\u0448\u0430\u044f \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0430?<\/li>\n\n\n\n<li>\u041d\u0430\u0441\u043a\u043e\u043b\u044c\u043a\u043e \u0432\u0430\u0436\u043d\u0430 \u0431\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u043e\u0441\u0442\u044c \u0431\u0435\u0437 \u043d\u0430\u0434\u0437\u043e\u0440\u0430 \u0441\u043e \u0441\u0442\u043e\u0440\u043e\u043d\u044b \u043f\u0435\u0440\u0441\u043e\u043d\u0430\u043b\u0430\u0412 \u044d\u0442\u043e\u043c \u0441\u043b\u0443\u0447\u0430\u0435 \u0440\u0430\u0431\u043e\u0442\u0430 \u0441 \u0442\u0430\u043a\u0438\u043c \u043e\u043f\u044b\u0442\u043d\u044b\u043c \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0438\u0442\u0435\u043b\u0435\u043c, \u043a\u0430\u043a <strong><a href=\"https:\/\/tzfit.com\/ru\/\">TZFIT<\/a><\/strong> \u0438\u043c\u0435\u0435\u0442 \u0437\u043d\u0430\u0447\u0435\u043d\u0438\u0435 - \u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e \u0434\u043b\u044f \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0430 \u043e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u044f, \u043d\u043e \u0438 \u0434\u043b\u044f \u043b\u043e\u0433\u0438\u043a\u0438 \u043a\u043e\u043c\u043f\u043e\u043d\u043e\u0432\u043a\u0438 \u0438 \u0434\u043e\u043b\u0433\u043e\u0432\u0435\u0447\u043d\u043e\u0441\u0442\u0438.<\/li>\n<\/ol>\n\n\n\n<h2 id=\"final-takeaway\" class=\"wp-block-heading has-medium-font-size\">\u041e\u043a\u043e\u043d\u0447\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0439 \u0432\u044b\u0432\u043e\u0434<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0422\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u044b \u0434\u043b\u044f \u0436\u0438\u043c\u0430 \u043b\u0435\u0436\u0430 - \u044d\u0442\u043e \u043d\u0435 \u0440\u0430\u0437\u043d\u043e\u043e\u0431\u0440\u0430\u0437\u0438\u0435 \u0440\u0430\u0434\u0438 \u0448\u043e\u0443.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u041e\u043d\u0438 \u043e:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0423\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u0435<\/strong><\/li>\n\n\n\n<li><strong>\u0411\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u043e\u0441\u0442\u044c<\/strong><\/li>\n\n\n\n<li><strong>\u041d\u0435\u043f\u0440\u0435\u0440\u044b\u0432\u043d\u043e\u0441\u0442\u044c \u043e\u0431\u0443\u0447\u0435\u043d\u0438\u044f<\/strong><\/li>\n\n\n\n<li><strong>\u0414\u043e\u0432\u0435\u0440\u0438\u0435 \u0443\u0447\u0430\u0441\u0442\u043d\u0438\u043a\u043e\u0432<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0412 \u043b\u0443\u0447\u0448\u0438\u0445 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u044b\u0445 \u0437\u0430\u043b\u0430\u0445 \u043d\u0435\u0442 <em>\u043a\u0430\u0436\u0434\u044b\u0439<\/em> \u043c\u0430\u0448\u0438\u043d\u0430.<br>\u0423 \u043d\u0438\u0445 \u0435\u0441\u0442\u044c <strong>\u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0435 \u0441\u043e\u0447\u0435\u0442\u0430\u043d\u0438\u0435<\/strong>.<\/p>","protected":false},"excerpt":{"rendered":"<p>Most people think bench press machines are all the same. They\u2019re not. Different machines solve different problems: If you\u2019re choosing equipment for a commercial gym\u2014or training seriously yourself\u2014understanding these differences matters more than brand names or price tags. This guide covers all major types of bench press machines, including lesser-known variations many gyms overlook. It [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3307,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"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":"","adv-header-id-meta":"","stick-header-meta":"","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":"","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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[47],"tags":[],"class_list":["post-9722","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"_links":{"self":[{"href":"https:\/\/tzfit.com\/ru\/wp-json\/wp\/v2\/posts\/9722","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tzfit.com\/ru\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tzfit.com\/ru\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tzfit.com\/ru\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tzfit.com\/ru\/wp-json\/wp\/v2\/comments?post=9722"}],"version-history":[{"count":1,"href":"https:\/\/tzfit.com\/ru\/wp-json\/wp\/v2\/posts\/9722\/revisions"}],"predecessor-version":[{"id":12527,"href":"https:\/\/tzfit.com\/ru\/wp-json\/wp\/v2\/posts\/9722\/revisions\/12527"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tzfit.com\/ru\/wp-json\/wp\/v2\/media\/3307"}],"wp:attachment":[{"href":"https:\/\/tzfit.com\/ru\/wp-json\/wp\/v2\/media?parent=9722"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tzfit.com\/ru\/wp-json\/wp\/v2\/categories?post=9722"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tzfit.com\/ru\/wp-json\/wp\/v2\/tags?post=9722"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}