{"id":3677,"date":"2025-10-19T11:40:46","date_gmt":"2025-10-19T11:40:46","guid":{"rendered":"https:\/\/www.4x4sportcenter.com\/?p=3677"},"modified":"2025-10-21T20:19:23","modified_gmt":"2025-10-21T20:19:23","slug":"kilo-vermek-kas-kazanmak-ve-sikilasmaninruh-ve-beden-uzerindeki-etkileri","status":"publish","type":"post","link":"https:\/\/www.4x4sportcenter.com\/ru\/kilo-vermek-kas-kazanmak-ve-sikilasmaninruh-ve-beden-uzerindeki-etkileri\/","title":{"rendered":"\u041f\u043e\u0445\u0443\u0434\u0435\u043d\u0438\u0435, \u043d\u0430\u0431\u043e\u0440 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u043c\u0430\u0441\u0441\u044b \u0438 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0442\u0435\u043b\u0430: \u0432\u043b\u0438\u044f\u043d\u0438\u0435 \u043d\u0430 \u0434\u0443\u0448\u0443 \u0438 \u0442\u0435\u043b\u043e"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u0421\u043e\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u0430\u044f \u0436\u0438\u0437\u043d\u044c \u0432\u044b\u0434\u0432\u0438\u0433\u0430\u0435\u0442 \u043d\u0430 \u043f\u0435\u0440\u0432\u044b\u0439 \u043f\u043b\u0430\u043d \u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e \u0432\u043d\u0435\u0448\u043d\u0438\u0439 \u0432\u0438\u0434, \u043d\u043e \u0438 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e\u0441\u0442\u044c \u0438\u043c\u0435\u0442\u044c \u0437\u0434\u043e\u0440\u043e\u0432\u043e\u0435 \u0442\u0435\u043b\u043e, \u0443\u0440\u0430\u0432\u043d\u043e\u0432\u0435\u0448\u0435\u043d\u043d\u044b\u0439 \u0443\u043c \u0438 \u0441\u0438\u043b\u044c\u043d\u044b\u0439 \u0434\u0443\u0445.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft size-full is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"473\" height=\"314\" src=\"http:\/\/www.4x4sportcenter.com\/wp-content\/uploads\/2025\/10\/image2.jpeg\" alt=\"\" class=\"wp-image-3651\" style=\"width:235px;height:auto\" srcset=\"https:\/\/www.4x4sportcenter.com\/wp-content\/uploads\/2025\/10\/image2.jpeg 473w, https:\/\/www.4x4sportcenter.com\/wp-content\/uploads\/2025\/10\/image2-300x199.jpeg 300w\" sizes=\"(max-width: 473px) 100vw, 473px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\u041f\u043e\u0445\u0443\u0434\u0435\u043d\u0438\u0435, \u043d\u0430\u0431\u043e\u0440 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u043c\u0430\u0441\u0441\u044b \u0438 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0442\u0435\u043b\u0430 \u2014 \u044d\u0442\u043e \u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e \u044d\u0441\u0442\u0435\u0442\u0438\u0447\u0435\u0441\u043a\u0438\u0435 \u0446\u0435\u043b\u0438, \u043d\u043e \u0438 \u043e\u0441\u043d\u043e\u0432\u043d\u044b\u0435 \u043a\u043e\u043c\u043f\u043e\u043d\u0435\u043d\u0442\u044b \u043e\u0431\u0449\u0435\u0433\u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u042d\u0442\u0438 \u043f\u0440\u043e\u0446\u0435\u0441\u0441\u044b \u043d\u0430\u0443\u0447\u043d\u043e \u043f\u043e\u0434\u0442\u0432\u0435\u0440\u0436\u0434\u0430\u044e\u0442, \u0447\u0442\u043e \u043e\u043d\u0438 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u044e\u0442 \u043a\u0430\u043a \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0435 \u0440\u0430\u0432\u043d\u043e\u0432\u0435\u0441\u0438\u0435, \u0442\u0430\u043a \u0438 \u0434\u0443\u0448\u0435\u0432\u043d\u043e\u0435 \u0431\u043b\u0430\u0433\u043e\u043f\u043e\u043b\u0443\u0447\u0438\u0435.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u041f\u043e\u043b\u043e\u0436\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u0438\u0437\u043c\u0435\u043d\u0435\u043d\u0438\u044f \u0432 \u0445\u0438\u043c\u0438\u0447\u0435\u0441\u043a\u043e\u043c \u0441\u043e\u0441\u0442\u0430\u0432\u0435 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0430, \u0432 \u0447\u0430\u0441\u0442\u043d\u043e\u0441\u0442\u0438 \u043f\u043e\u0432\u044b\u0448\u0435\u043d\u0438\u0435 \u0443\u0440\u043e\u0432\u043d\u044f \u0441\u0435\u0440\u043e\u0442\u043e\u043d\u0438\u043d\u0430 (\u0433\u043e\u0440\u043c\u043e\u043d\u0430 \u0441\u0447\u0430\u0441\u0442\u044c\u044f), \u0441\u043f\u043e\u0441\u043e\u0431\u0441\u0442\u0432\u0443\u044e\u0442 \u0443\u043b\u0443\u0447\u0448\u0435\u043d\u0438\u044e \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0433\u043e \u0438 \u044d\u043c\u043e\u0446\u0438\u043e\u043d\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u0441\u0430\u043c\u043e\u0447\u0443\u0432\u0441\u0442\u0432\u0438\u044f \u0447\u0435\u043b\u043e\u0432\u0435\u043a\u0430.<\/p>\n\n\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udd39<strong>&nbsp;1. \u041f\u043e\u0445\u0443\u0434\u0435\u043d\u0438\u0435: \u043c\u0435\u0442\u0430\u0431\u043e\u043b\u0438\u0447\u0435\u0441\u043a\u0438\u0439 \u0431\u0430\u043b\u0430\u043d\u0441 \u0438 \u0443\u043c\u0441\u0442\u0432\u0435\u043d\u043d\u043e\u0435 \u043e\u0447\u0438\u0449\u0435\u043d\u0438\u0435<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u041f\u0440\u043e\u0446\u0435\u0441\u0441 \u043f\u043e\u0445\u0443\u0434\u0435\u043d\u0438\u044f \u043e\u0437\u043d\u0430\u0447\u0430\u0435\u0442 \u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e \u0443\u043c\u0435\u043d\u044c\u0448\u0435\u043d\u0438\u0435 \u0438\u0437\u0431\u044b\u0442\u043e\u0447\u043d\u043e\u0439 \u0436\u0438\u0440\u043e\u0432\u043e\u0439 \u0442\u043a\u0430\u043d\u0438, \u043d\u043e \u0438 \u0441\u043d\u0438\u0436\u0435\u043d\u0438\u0435 \u0442\u043e\u043a\u0441\u0438\u0447\u0435\u0441\u043a\u043e\u0439 \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0438 \u043d\u0430 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c \u0438 \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u0435 \u0433\u043e\u0440\u043c\u043e\u043d\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u0431\u0430\u043b\u0430\u043d\u0441\u0430.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0420\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u044b\u0435 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u0441\u0431\u0430\u043b\u0430\u043d\u0441\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u043e\u0435 \u043f\u0438\u0442\u0430\u043d\u0438\u0435 \u043f\u043e\u043c\u043e\u0433\u0430\u044e\u0442 \u0440\u0435\u0433\u0443\u043b\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u0443\u0440\u043e\u0432\u0435\u043d\u044c \u0433\u043e\u0440\u043c\u043e\u043d\u043e\u0432, \u0442\u0430\u043a\u0438\u0445 \u043a\u0430\u043a \u0438\u043d\u0441\u0443\u043b\u0438\u043d \u0438 \u043b\u0435\u043f\u0442\u0438\u043d, \u0430 \u0442\u0430\u043a\u0436\u0435 \u043f\u043e\u0432\u044b\u0448\u0430\u044e\u0442 \u0443\u0440\u043e\u0432\u0435\u043d\u044c \u0441\u0435\u0440\u043e\u0442\u043e\u043d\u0438\u043d\u0430.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u042d\u0442\u0430 \u0441\u0438\u0442\u0443\u0430\u0446\u0438\u044f \u043f\u0440\u0438\u0432\u043e\u0434\u0438\u0442 \u043a \u0437\u0430\u043c\u0435\u0442\u043d\u043e\u043c\u0443 \u0443\u043b\u0443\u0447\u0448\u0435\u043d\u0438\u044e \u043d\u0430\u0441\u0442\u0440\u043e\u0435\u043d\u0438\u044f \u0447\u0435\u043b\u043e\u0432\u0435\u043a\u0430.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u041d\u0430\u0443\u0447\u043d\u044b\u0435 \u0438\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u043f\u043e\u043a\u0430\u0437\u044b\u0432\u0430\u044e\u0442, \u0447\u0442\u043e \u043f\u043e\u0442\u0435\u0440\u044f \u0432\u0435\u0441\u0430 \u0441\u043d\u0438\u0436\u0430\u0435\u0442 \u0441\u0438\u043c\u043f\u0442\u043e\u043c\u044b \u0434\u0435\u043f\u0440\u0435\u0441\u0441\u0438\u0438 \u0438 \u043f\u043e\u0432\u044b\u0448\u0430\u0435\u0442 \u0443\u0434\u043e\u0432\u043b\u0435\u0442\u0432\u043e\u0440\u0435\u043d\u043d\u043e\u0441\u0442\u044c \u0436\u0438\u0437\u043d\u044c\u044e (Fabricatore \u0438 \u0434\u0440., Obesity Research, 2005).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>\u041f\u043e\u0432\u044b\u0448\u0435\u043d\u0438\u0435 \u0443\u0440\u043e\u0432\u043d\u044f \u0441\u0435\u0440\u043e\u0442\u043e\u043d\u0438\u043d\u0430 \u043f\u043e\u043c\u043e\u0433\u0430\u0435\u0442 \u0447\u0435\u043b\u043e\u0432\u0435\u043a\u0443 \u0447\u0443\u0432\u0441\u0442\u0432\u043e\u0432\u0430\u0442\u044c \u0441\u0435\u0431\u044f \u0431\u043e\u043b\u0435\u0435 \u043f\u043e\u0437\u0438\u0442\u0438\u0432\u043d\u044b\u043c, \u0441\u043f\u043e\u043a\u043e\u0439\u043d\u044b\u043c \u0438 \u043c\u043e\u0442\u0438\u0432\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u043c.<\/em><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\u041f\u043e\u044d\u0442\u043e\u043c\u0443 \u043f\u043e\u0445\u0443\u0434\u0435\u043d\u0438\u0435 \u2014 \u044d\u0442\u043e \u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0435 \u043e\u0431\u043b\u0435\u0433\u0447\u0435\u043d\u0438\u0435, \u043d\u043e \u0438 \u043f\u0440\u043e\u0446\u0435\u0441\u0441 \u0443\u043c\u0441\u0442\u0432\u0435\u043d\u043d\u043e\u0433\u043e \u043e\u0447\u0438\u0449\u0435\u043d\u0438\u044f \u0438 \u044d\u043c\u043e\u0446\u0438\u043e\u043d\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u0440\u0430\u0432\u043d\u043e\u0432\u0435\u0441\u0438\u044f.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"600\" height=\"600\" data-src=\"https:\/\/www.4x4sportcenter.com\/wp-content\/uploads\/2025\/10\/image2.png\" alt=\"\" class=\"wp-image-3678 lazyload\" style=\"--smush-placeholder-width: 600px; --smush-placeholder-aspect-ratio: 600\/600;width:236px;height:auto\" data-srcset=\"https:\/\/www.4x4sportcenter.com\/wp-content\/uploads\/2025\/10\/image2.png 600w, https:\/\/www.4x4sportcenter.com\/wp-content\/uploads\/2025\/10\/image2-300x300.png 300w, https:\/\/www.4x4sportcenter.com\/wp-content\/uploads\/2025\/10\/image2-150x150.png 150w, https:\/\/www.4x4sportcenter.com\/wp-content\/uploads\/2025\/10\/image2-360x360.png 360w\" data-sizes=\"(max-width: 600px) 100vw, 600px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" \/><\/figure>\n<\/div>\n\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udd39<strong>&nbsp;2. \u041d\u0430\u0431\u043e\u0440 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u043c\u0430\u0441\u0441\u044b: \u0431\u0438\u043e\u043b\u043e\u0433\u0438\u044f \u0441\u0438\u043b\u044b, \u043f\u0441\u0438\u0445\u043e\u043b\u043e\u0433\u0438\u044f \u0432\u044b\u043d\u043e\u0441\u043b\u0438\u0432\u043e\u0441\u0442\u0438<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u041d\u0430\u0440\u0430\u0449\u0438\u0432\u0430\u043d\u0438\u0435 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u043c\u0430\u0441\u0441\u044b \u043e\u0437\u043d\u0430\u0447\u0430\u0435\u0442 \u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e \u0443\u0432\u0435\u043b\u0438\u0447\u0435\u043d\u0438\u0435 \u043e\u0431\u044a\u0435\u043c\u0430 \u043c\u044b\u0448\u0446, \u043d\u043e \u0438 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u043d\u0435\u0440\u0432\u043d\u043e\u0439 \u0441\u0438\u0441\u0442\u0435\u043c\u044b, \u0433\u043e\u0440\u043c\u043e\u043d\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u0431\u0430\u043b\u0430\u043d\u0441\u0430 \u0438 \u043f\u0441\u0438\u0445\u0438\u0447\u0435\u0441\u043a\u043e\u0439 \u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u043e\u0441\u0442\u0438.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0432\u044b\u043d\u043e\u0441\u043b\u0438\u0432\u043e\u0441\u0442\u044c, <\/strong>\u0441\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u0443\u0435\u0442 \u0432\u044b\u0440\u0430\u0431\u043e\u0442\u043a\u0443 \u0433\u043e\u0440\u043c\u043e\u043d\u043e\u0432 \u0441\u0447\u0430\u0441\u0442\u044c\u044f, \u0442\u0430\u043a\u0438\u0445 \u043a\u0430\u043a \u0434\u043e\u0444\u0430\u043c\u0438\u043d, \u044d\u043d\u0434\u043e\u0440\u0444\u0438\u043d \u0438 \u0441\u0435\u0440\u043e\u0442\u043e\u043d\u0438\u043d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u042d\u0442\u043e \u043d\u0435\u0439\u0440\u043e\u0445\u0438\u043c\u0438\u0447\u0435\u0441\u043a\u043e\u0435 \u0438\u0437\u043c\u0435\u043d\u0435\u043d\u0438\u0435 \u043f\u043e\u0432\u044b\u0448\u0430\u0435\u0442 \u0441\u043f\u043e\u0441\u043e\u0431\u043d\u043e\u0441\u0442\u044c \u0441\u043f\u0440\u0430\u0432\u043b\u044f\u0442\u044c\u0441\u044f \u0441\u043e \u0441\u0442\u0440\u0435\u0441\u0441\u043e\u043c, \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0432\u0430\u0435\u0442 \u044f\u0441\u043d\u043e\u0441\u0442\u044c \u0443\u043c\u0430 \u0438 \u0443\u043a\u0440\u0435\u043f\u043b\u044f\u0435\u0442 \u0443\u0432\u0435\u0440\u0435\u043d\u043d\u043e\u0441\u0442\u044c \u0432 \u0441\u0435\u0431\u0435.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0418\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u043f\u043e\u043a\u0430\u0437\u044b\u0432\u0430\u044e\u0442, \u0447\u0442\u043e \u0440\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u044b\u0435 \u0441\u0438\u043b\u043e\u0432\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0441\u043d\u0438\u0436\u0430\u044e\u0442 \u0443\u0440\u043e\u0432\u0435\u043d\u044c \u043a\u043e\u0440\u0442\u0438\u0437\u043e\u043b\u0430 (\u0433\u043e\u0440\u043c\u043e\u043d\u0430 \u0441\u0442\u0440\u0435\u0441\u0441\u0430) \u0438 \u043f\u043e\u0432\u044b\u0448\u0430\u044e\u0442 \u0443\u0440\u043e\u0432\u0435\u043d\u044c \u0441\u0435\u0440\u043e\u0442\u043e\u043d\u0438\u043d\u0430 \u0438 \u044d\u043d\u0434\u043e\u0440\u0444\u0438\u043d\u0430 (Craft \u0438 Perna, Psychosomatic Medicine, 2004).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0412 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u0435 \u0447\u0435\u043b\u043e\u0432\u0435\u043a \u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0441\u044f \u0431\u043e\u043b\u0435\u0435 \u0441\u0438\u043b\u044c\u043d\u044b\u043c \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438 \u0438 \u0431\u043e\u043b\u0435\u0435 \u0443\u0440\u0430\u0432\u043d\u043e\u0432\u0435\u0448\u0435\u043d\u043d\u044b\u043c \u0434\u0443\u0445\u043e\u0432\u043d\u043e.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u041f\u0440\u043e\u0446\u0435\u0441\u0441 \u043d\u0430\u0431\u043e\u0440\u0430 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u043c\u0430\u0441\u0441\u044b \u0434\u043e\u043a\u0430\u0437\u044b\u0432\u0430\u0435\u0442, \u0447\u0442\u043e \u00ab\u0447\u0443\u0432\u0441\u0442\u0432\u043e \u0441\u0438\u043b\u044b\u00bb \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438\u043c, \u043d\u043e \u0438 \u043f\u0441\u0438\u0445\u043e\u043b\u043e\u0433\u0438\u0447\u0435\u0441\u043a\u0438\u043c \u043f\u0440\u0435\u043e\u0431\u0440\u0430\u0437\u043e\u0432\u0430\u043d\u0438\u0435\u043c.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><img decoding=\"async\" src=\"blob:https:\/\/www.4x4sportcenter.com\/900098af-fbd2-4f5b-ac54-4ce1412a5e9c\" alt=\"pastedGraphic.png\"><strong>3. \u0423\u043f\u043b\u043e\u0442\u043d\u0435\u043d\u0438\u0435: \u0441\u0438\u043c\u0432\u043e\u043b \u0440\u0430\u0432\u043d\u043e\u0432\u0435\u0441\u0438\u044f, \u0433\u0430\u0440\u043c\u043e\u043d\u0438\u0438 \u0438 \u0432\u043d\u0443\u0442\u0440\u0435\u043d\u043d\u0435\u0433\u043e \u043f\u043e\u043a\u043e\u044f<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0423\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u043c\u044b\u0448\u0446, \u043f\u043e\u0432\u044b\u0448\u0435\u043d\u0438\u0435 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0433\u043e \u0442\u043e\u043d\u0443\u0441\u0430 \u0441\u043f\u043e\u0441\u043e\u0431\u0441\u0442\u0432\u0443\u044e\u0442 \u0443\u043b\u0443\u0447\u0448\u0435\u043d\u0438\u044e \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u044f \u043d\u0430\u0434 \u0442\u0435\u043b\u043e\u043c, \u0440\u0430\u0432\u043d\u043e\u0432\u0435\u0441\u0438\u044f \u0438 \u043a\u043e\u043e\u0440\u0434\u0438\u043d\u0430\u0446\u0438\u0438.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u041f\u0440\u0438\u043c\u0435\u043d\u044f\u0435\u043c\u044b\u0435 \u0432 \u044d\u0442\u043e\u043c \u043f\u0440\u043e\u0446\u0435\u0441\u0441\u0435 \u043f\u0438\u043b\u0430\u0442\u0435\u0441, \u0439\u043e\u0433\u0430 \u0438 \u0444\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0430\u043b\u044c\u043d\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0443\u043a\u0440\u0435\u043f\u043b\u044f\u044e\u0442 \u0432\u0437\u0430\u0438\u043c\u043e\u0434\u0435\u0439\u0441\u0442\u0432\u0438\u0435 \u0434\u044b\u0445\u0430\u043d\u0438\u044f, \u043d\u0435\u0440\u0432\u043d\u043e\u0439 \u0441\u0438\u0441\u0442\u0435\u043c\u044b \u0438 \u043c\u044b\u0448\u0446.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u041a\u0440\u043e\u043c\u0435 \u0442\u043e\u0433\u043e, \u0442\u0430\u043a\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441\u043f\u043e\u0441\u043e\u0431\u0441\u0442\u0432\u0443\u044e\u0442 \u0443\u043c\u0441\u0442\u0432\u0435\u043d\u043d\u043e\u043c\u0443 \u0441\u043f\u043e\u043a\u043e\u0439\u0441\u0442\u0432\u0438\u044e, \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u044f \u0432\u044b\u0440\u0430\u0431\u043e\u0442\u043a\u0443 \u0441\u0435\u0440\u043e\u0442\u043e\u043d\u0438\u043d\u0430.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0423\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0442\u0435\u043b\u0430 \u043f\u043e\u043c\u043e\u0433\u0430\u0435\u0442 \u043f\u0435\u0440\u0435\u0439\u0442\u0438 \u043a \u0431\u043e\u043b\u0435\u0435 \u0441\u043f\u043e\u043a\u043e\u0439\u043d\u043e\u043c\u0443, \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0443\u0435\u043c\u043e\u043c\u0443 \u0438 \u0441\u0431\u0430\u043b\u0430\u043d\u0441\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u043e\u043c\u0443 \u0434\u0443\u0448\u0435\u0432\u043d\u043e\u043c\u0443 \u0441\u043e\u0441\u0442\u043e\u044f\u043d\u0438\u044e.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u041d\u0430\u0443\u0447\u043d\u044b\u0435 \u0438\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u043f\u043e\u043a\u0430\u0437\u044b\u0432\u0430\u044e\u0442, \u0447\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0443\u043c\u0430 \u0438 \u0442\u0435\u043b\u0430 \u0441\u043d\u0438\u0436\u0430\u044e\u0442 \u0441\u0442\u0440\u0435\u0441\u0441, \u0443\u043b\u0443\u0447\u0448\u0430\u044e\u0442 \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u043e \u0441\u043d\u0430 \u0438 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u044e\u0442 \u0432\u044b\u0440\u0430\u0431\u043e\u0442\u043a\u0443 \u0433\u043e\u0440\u043c\u043e\u043d\u0430 \u0441\u0447\u0430\u0441\u0442\u044c\u044f (Ross \u0438 Thomas, Journal of Alternative and Complementary Medicine, 2010).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u041f\u043e\u044d\u0442\u043e\u043c\u0443 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u2014 \u044d\u0442\u043e \u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0435 \u0438\u0437\u043c\u0435\u043d\u0435\u043d\u0438\u0435, \u043d\u043e \u0438 \u043f\u0443\u0442\u044c \u043a \u0434\u0443\u0448\u0435\u0432\u043d\u043e\u043c\u0443 \u0440\u0430\u0432\u043d\u043e\u0432\u0435\u0441\u0438\u044e \u0438 \u0432\u043d\u0443\u0442\u0440\u0435\u043d\u043d\u0435\u043c\u0443 \u0441\u043f\u043e\u043a\u043e\u0439\u0441\u0442\u0432\u0438\u044e.<\/p>\n\n\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udd39<strong>&nbsp;4. \u041d\u0430\u0443\u0447\u043d\u0430\u044f \u0441\u0432\u044f\u0437\u044c \u043c\u0435\u0436\u0434\u0443 \u0434\u0443\u0448\u043e\u0439 \u0438 \u0442\u0435\u043b\u043e\u043c<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0424\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u044c \u0432\u044b\u0437\u044b\u0432\u0430\u0435\u0442 \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u044b\u0435 \u0438\u0437\u043c\u0435\u043d\u0435\u043d\u0438\u044f \u0432 \u0445\u0438\u043c\u0438\u0447\u0435\u0441\u043a\u043e\u043c \u0441\u043e\u0441\u0442\u0430\u0432\u0435 \u043c\u043e\u0437\u0433\u0430.<\/li>\n\n\n\n<li>\u0420\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u044b\u0435 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u044e\u0442 \u0432\u044b\u0440\u0430\u0431\u043e\u0442\u043a\u0443 \u043d\u0435\u0439\u0440\u043e\u0442\u0440\u043e\u0444\u0438\u0447\u0435\u0441\u043a\u043e\u0433\u043e \u0444\u0430\u043a\u0442\u043e\u0440\u0430 \u043c\u043e\u0437\u0433\u0430 (BDNF) \u0432 \u0433\u043e\u043b\u043e\u0432\u043d\u043e\u043c \u043c\u043e\u0437\u0433\u0435.<\/li>\n\n\n\n<li>\u042d\u0442\u0430 \u043c\u043e\u043b\u0435\u043a\u0443\u043b\u0430 \u0438\u0433\u0440\u0430\u0435\u0442 \u0440\u0435\u0448\u0430\u044e\u0449\u0443\u044e \u0440\u043e\u043b\u044c \u0432 \u043f\u0440\u043e\u0446\u0435\u0441\u0441\u0430\u0445 \u043e\u0431\u0443\u0447\u0435\u043d\u0438\u044f, \u043f\u0430\u043c\u044f\u0442\u0438 \u0438 \u044d\u043c\u043e\u0446\u0438\u043e\u043d\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u0431\u0430\u043b\u0430\u043d\u0441\u0430.<\/li>\n\n\n\n<li>\u0412\u043c\u0435\u0441\u0442\u0435 \u0441 \u0442\u0435\u043c, \u043e\u043d \u0443\u0441\u0438\u043b\u0438\u0432\u0430\u0435\u0442 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u044c \u0433\u043e\u0440\u043c\u043e\u043d\u043e\u0432 \u0441\u0435\u0440\u043e\u0442\u043e\u043d\u0438\u043d\u0430 \u0438 \u0434\u043e\u0444\u0430\u043c\u0438\u043d\u0430, \u0443\u043a\u0440\u0435\u043f\u043b\u044f\u044f \u044d\u043c\u043e\u0446\u0438\u043e\u043d\u0430\u043b\u044c\u043d\u0443\u044e \u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u043e\u0441\u0442\u044c.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft size-large is-resized\"><img decoding=\"async\" width=\"537\" height=\"716\" data-src=\"https:\/\/www.4x4sportcenter.com\/wp-content\/uploads\/2025\/10\/image3-2-edited.png\" alt=\"\" class=\"wp-image-3680 lazyload\" style=\"--smush-placeholder-width: 537px; --smush-placeholder-aspect-ratio: 537\/716;width:167px;height:auto\" data-srcset=\"https:\/\/www.4x4sportcenter.com\/wp-content\/uploads\/2025\/10\/image3-2-edited.png 537w, https:\/\/www.4x4sportcenter.com\/wp-content\/uploads\/2025\/10\/image3-2-edited-225x300.png 225w\" data-sizes=\"(max-width: 537px) 100vw, 537px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0423\u0432\u0435\u043b\u0438\u0447\u0435\u043d\u0438\u0435 \u0443\u0440\u043e\u0432\u043d\u044f \u0441\u0435\u0440\u043e\u0442\u043e\u043d\u0438\u043d\u0430 \u0443 \u043b\u044e\u0434\u0435\u0439, \u0437\u0430\u043d\u0438\u043c\u0430\u044e\u0449\u0438\u0445\u0441\u044f \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438\u043c\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u043c\u0438;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u041b\u0443\u0447\u0448\u0438\u0439 \u0440\u0435\u0436\u0438\u043c \u0441\u043d\u0430,<\/li>\n\n\n\n<li>\u0411\u043e\u043b\u0435\u0435 \u043d\u0438\u0437\u043a\u0438\u0439 \u0443\u0440\u043e\u0432\u0435\u043d\u044c \u0441\u0442\u0440\u0435\u0441\u0441\u0430,<\/li>\n\n\n\n<li>\u041e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0432\u0430\u0435\u0442 \u0431\u043e\u043b\u0435\u0435 \u0432\u044b\u0441\u043e\u043a\u0443\u044e \u0436\u0438\u0437\u043d\u0435\u043d\u043d\u0443\u044e \u044d\u043d\u0435\u0440\u0433\u0438\u044e.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>\u0422\u043e \u0435\u0441\u0442\u044c \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0435 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u043d\u0430 \u0441\u0430\u043c\u043e\u043c \u0434\u0435\u043b\u0435 \u043e\u0437\u043d\u0430\u0447\u0430\u0435\u0442 \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u0435 \u0445\u0438\u043c\u0438\u0447\u0435\u0441\u043a\u043e\u0433\u043e \u0431\u0430\u043b\u0430\u043d\u0441\u0430 \u043c\u043e\u0437\u0433\u0430.<\/em><\/strong><\/p>\n\n\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udd39<strong>&nbsp;5. \u0420\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442: \u0418\u0441\u0442\u0438\u043d\u043d\u043e\u0435 \u043f\u0440\u0435\u043e\u0431\u0440\u0430\u0436\u0435\u043d\u0438\u0435 \u2013 \u0433\u0430\u0440\u043c\u043e\u043d\u0438\u044f \u0434\u0443\u0448\u0438 \u0438 \u0442\u0435\u043b\u0430<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0425\u043e\u0442\u044f \u043f\u043e\u0445\u0443\u0434\u0435\u043d\u0438\u0435, \u043d\u0430\u0431\u043e\u0440 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u043c\u0430\u0441\u0441\u044b \u0438 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0442\u0435\u043b\u0430 \u043a\u0430\u0436\u0443\u0442\u0441\u044f \u043e\u0442\u0434\u0435\u043b\u044c\u043d\u044b\u043c\u0438 \u0446\u0435\u043b\u044f\u043c\u0438, \u043d\u0430 \u0441\u0430\u043c\u043e\u043c \u0434\u0435\u043b\u0435 \u043e\u043d\u0438 \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u0447\u0430\u0441\u0442\u044f\u043c\u0438 \u043e\u0434\u043d\u043e\u0433\u043e \u043f\u0440\u0435\u043e\u0431\u0440\u0430\u0437\u043e\u0432\u0430\u043d\u0438\u044f.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" width=\"736\" height=\"491\" data-src=\"https:\/\/www.4x4sportcenter.com\/wp-content\/uploads\/2025\/10\/image4-2-edited.png\" alt=\"\" class=\"wp-image-3682 lazyload\" style=\"--smush-placeholder-width: 736px; --smush-placeholder-aspect-ratio: 736\/491;width:340px;height:auto\" data-srcset=\"https:\/\/www.4x4sportcenter.com\/wp-content\/uploads\/2025\/10\/image4-2-edited.png 736w, https:\/\/www.4x4sportcenter.com\/wp-content\/uploads\/2025\/10\/image4-2-edited-300x200.png 300w\" data-sizes=\"(max-width: 736px) 100vw, 736px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0425\u0438\u043c\u0438\u0447\u0435\u0441\u043a\u0438\u0435 \u0438\u0437\u043c\u0435\u043d\u0435\u043d\u0438\u044f, \u043f\u0440\u043e\u0438\u0441\u0445\u043e\u0434\u044f\u0449\u0438\u0435 \u0432 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0435 \u0432 \u0445\u043e\u0434\u0435 \u044d\u0442\u043e\u0433\u043e \u043f\u0440\u043e\u0446\u0435\u0441\u0441\u0430, \u043e\u0441\u043e\u0431\u0435\u043d\u043d\u043e \u043f\u043e\u0432\u044b\u0448\u0435\u043d\u0438\u0435 \u0443\u0440\u043e\u0432\u043d\u044f \u0441\u0435\u0440\u043e\u0442\u043e\u043d\u0438\u043d\u0430 \u0438 \u044d\u043d\u0434\u043e\u0440\u0444\u0438\u043d\u0430, \u043d\u0430\u043f\u0440\u044f\u043c\u0443\u044e \u0432\u043b\u0438\u044f\u044e\u0442 \u043d\u0430 \u043d\u0430\u0441\u0442\u0440\u043e\u0435\u043d\u0438\u0435 \u0447\u0435\u043b\u043e\u0432\u0435\u043a\u0430.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u041a\u043e\u0433\u0434\u0430 \u0442\u0435\u043b\u043e \u0443\u043a\u0440\u0435\u043f\u043b\u044f\u0435\u0442\u0441\u044f, \u0443\u043c \u0443\u0441\u043f\u043e\u043a\u0430\u0438\u0432\u0430\u0435\u0442\u0441\u044f, \u0430 \u043a\u043e\u0433\u0434\u0430 \u0443\u043c \u0443\u0441\u043f\u043e\u043a\u0430\u0438\u0432\u0430\u0435\u0442\u0441\u044f, \u0442\u0435\u043b\u043e \u0440\u0430\u0431\u043e\u0442\u0430\u0435\u0442 \u0431\u043e\u043b\u0435\u0435 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u041d\u0430\u0441\u0442\u043e\u044f\u0449\u0435\u0435 \u043f\u0440\u0435\u043e\u0431\u0440\u0430\u0437\u043e\u0432\u0430\u043d\u0438\u0435 \u2014 \u044d\u0442\u043e \u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0435, \u043d\u043e \u0438 \u0434\u0443\u0445\u043e\u0432\u043d\u043e\u0435 \u0440\u0430\u0432\u043d\u043e\u0432\u0435\u0441\u0438\u0435 \u0438 \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u0435 \u0432\u043d\u0443\u0442\u0440\u0435\u043d\u043d\u0435\u0433\u043e \u043f\u043e\u043a\u043e\u044f.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u041d\u0430\u0443\u0447\u043d\u043e \u043e\u0431\u043e\u0441\u043d\u043e\u0432\u0430\u043d\u043d\u044b\u0435 \u043f\u0440\u0438\u0432\u044b\u0447\u043a\u0438 \u0432 \u043e\u0442\u043d\u043e\u0448\u0435\u043d\u0438\u0438 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0438 \u0441\u0431\u0430\u043b\u0430\u043d\u0441\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u043e\u0435 \u043f\u0438\u0442\u0430\u043d\u0438\u0435 \u0441\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u044e\u0442 \u043e\u0441\u043d\u043e\u0432\u0443 \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u043e\u0433\u043e \u0441\u0447\u0430\u0441\u0442\u044c\u044f, \u0432\u044b\u0441\u043e\u043a\u043e\u0433\u043e \u0443\u0440\u043e\u0432\u043d\u044f \u044d\u043d\u0435\u0440\u0433\u0438\u0438 \u0438 \u0432\u044b\u0441\u043e\u043a\u043e\u0433\u043e \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0430 \u0436\u0438\u0437\u043d\u0438.<\/p>\n\n\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udcda<strong>&nbsp;\u0421\u043f\u0438\u0441\u043e\u043a \u043b\u0438\u0442\u0435\u0440\u0430\u0442\u0443\u0440\u044b<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Fabricatore, A. N., et al. (2005). Weight loss and changes in mood and quality of life in obese individuals. Obesity Research.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u2192 \u0421\u0432\u044f\u0437\u044c \u043c\u0435\u0436\u0434\u0443 \u043f\u043e\u0442\u0435\u0440\u0435\u0439 \u0432\u0435\u0441\u0430, \u043f\u0441\u0438\u0445\u0438\u0447\u0435\u0441\u043a\u0438\u043c \u0440\u0430\u0432\u043d\u043e\u0432\u0435\u0441\u0438\u0435\u043c, \u0441\u0438\u043c\u043f\u0442\u043e\u043c\u0430\u043c\u0438 \u0434\u0435\u043f\u0440\u0435\u0441\u0441\u0438\u0438 \u0438 \u0441\u0435\u0440\u043e\u0442\u043e\u043d\u0438\u043d\u043e\u043c \u0432\u0437\u044f\u0442\u0430 \u0438\u0437 \u044d\u0442\u043e\u0433\u043e \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u0430.<\/p>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>Craft, L. L., &amp; Perna, F. M. (2004). The benefits of exercise for the clinically depressed. Psychosomatic Medicine.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u2192 \u0412\u043b\u0438\u044f\u043d\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u043d\u0430 \u0443\u0440\u043e\u0432\u043d\u0438 \u0441\u0435\u0440\u043e\u0442\u043e\u043d\u0438\u043d\u0430, \u0434\u043e\u0444\u0430\u043c\u0438\u043d\u0430 \u0438 \u044d\u043d\u0434\u043e\u0440\u0444\u0438\u043d\u0430 \u0432\u0437\u044f\u0442\u043e \u0438\u0437 \u044d\u0442\u043e\u0433\u043e \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u0430.<\/p>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>Phillips, S. M., &amp; Van Loon, L. J. C. (2011). Dietary protein for athletes: From requirements to metabolic advantage. Applied Physiology, Nutrition, and Metabolism.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u2192 \u0412\u043a\u043b\u0430\u0434 \u043f\u043e\u0442\u0440\u0435\u0431\u043b\u0435\u043d\u0438\u044f \u0431\u0435\u043b\u043a\u0430 \u0432 \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u0435 \u043f\u0441\u0438\u0445\u0438\u0447\u0435\u0441\u043a\u043e\u0433\u043e \u0438 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0433\u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044f \u043f\u0440\u0438 \u043d\u0430\u0431\u043e\u0440\u0435 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u043c\u0430\u0441\u0441\u044b \u0432\u0437\u044f\u0442 \u0438\u0437 \u044d\u0442\u043e\u0433\u043e \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u0430.<\/p>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li>Ross, A., &amp; Thomas, S. (2010). The health benefits of yoga and exercise: A review of comparison studies. Journal of Alternative and Complementary Medicine.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u2192 \u0412\u043b\u0438\u044f\u043d\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0434\u043b\u044f \u0443\u043c\u0430 \u0438 \u0442\u0435\u043b\u0430 \u043d\u0430 \u0432\u044b\u0440\u0430\u0431\u043e\u0442\u043a\u0443 \u0441\u0435\u0440\u043e\u0442\u043e\u043d\u0438\u043d\u0430 \u0438 \u0447\u0443\u0432\u0441\u0442\u0432\u043e \u0441\u0447\u0430\u0441\u0442\u044c\u044f \u0432\u0437\u044f\u0442\u043e \u0438\u0437 \u044d\u0442\u043e\u0433\u043e \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u0430.<\/p>\n\n\n\n<ol start=\"5\" class=\"wp-block-list\">\n<li>Szuhany, K. L., et al. (2015). Physical activity and BDNF: A meta-analysis. Neuroscience &amp; Biobehavioral Reviews.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u2192 \u0412\u043b\u0438\u044f\u043d\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u043d\u0430 \u0445\u0438\u043c\u0438\u044e \u043c\u043e\u0437\u0433\u0430, \u0441\u0435\u0440\u043e\u0442\u043e\u043d\u0438\u043d \u0438 \u043a\u043e\u0433\u043d\u0438\u0442\u0438\u0432\u043d\u044b\u0435 \u0444\u0443\u043d\u043a\u0446\u0438\u0438 \u0432\u0437\u044f\u0442\u043e \u0438\u0437 \u044d\u0442\u043e\u0433\u043e \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u0430.<\/p>\n\n\n\n<ol start=\"6\" class=\"wp-block-list\">\n<li>Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u2192 \u041c\u0435\u0445\u0430\u043d\u0438\u0437\u043c\u044b \u043d\u0430\u0440\u0430\u0449\u0438\u0432\u0430\u043d\u0438\u044f \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u043c\u0430\u0441\u0441\u044b \u0438 \u0433\u043e\u0440\u043c\u043e\u043d\u0430\u043b\u044c\u043d\u044b\u0435 \u044d\u0444\u0444\u0435\u043a\u0442\u044b \u0432\u0437\u044f\u0442\u044b \u0438\u0437 \u044d\u0442\u043e\u0433\u043e \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u0430.<\/p>\n\n\n\n<ol start=\"7\" class=\"wp-block-list\">\n<li>Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u2192 \u0418\u043d\u0444\u043e\u0440\u043c\u0430\u0446\u0438\u044f \u043e \u043a\u043e\u043c\u043f\u043b\u0435\u043a\u0441\u043d\u043e\u043c \u0432\u043e\u0437\u0434\u0435\u0439\u0441\u0442\u0432\u0438\u0438 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u043d\u0430 \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u0435 \u0438 \u0434\u0443\u0448\u0435\u0432\u043d\u043e\u0435 \u0431\u043b\u0430\u0433\u043e\u043f\u043e\u043b\u0443\u0447\u0438\u0435 \u0432\u0437\u044f\u0442\u0430 \u0438\u0437 \u044d\u0442\u043e\u0433\u043e \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u0430.<\/p>","protected":false},"excerpt":{"rendered":"<p>Modern ya\u015fam, fiziksel g\u00f6r\u00fcn\u00fcm\u00fcn \u00f6tesinde; sa\u011fl\u0131kl\u0131 bir beden, dengeli bir zihin ve g\u00fc\u00e7l\u00fc bir ruhsal yap\u0131 ihtiyac\u0131n\u0131 \u00f6ne \u00e7\u0131karmaktad\u0131r. &nbsp;Kilo vermek, kas kazanmak ve s\u0131k\u0131la\u015fmak yaln\u0131zca estetik hedefler de\u011fildir; b\u00fct\u00fcnsel sa\u011fl\u0131\u011f\u0131n temel bile\u015fenleridir. Bu s\u00fcre\u00e7ler, bilimsel olarak hem bedensel dengeyi hem de ruhsal iyilik h\u00e2lini destekler. V\u00fccudun kimyasal yap\u0131s\u0131nda meydana gelen olumlu de\u011fi\u015fimler, \u00f6zellikle serotonin [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3680,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[35],"tags":[],"class_list":["post-3677","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel-tr"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Modern ya\u015fam, fiziksel g\u00f6r\u00fcn\u00fcm\u00fcn \u00f6tesinde; sa\u011fl\u0131kl\u0131 bir beden, dengeli bir zihin ve g\u00fc\u00e7l\u00fc bir ruhsal yap\u0131 ihtiyac\u0131n\u0131 \u00f6ne \u00e7\u0131karmaktad\u0131r. 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