11 дек 2023 · 19:01
{"document": [{"text": [{"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/jpeg", "filename": "yoga-2970279_640.jpg", "filesize": 53387, "height": 640, "pic_id": 775677, "url": "https://storage.yandexcloud.net/pabliko.files/article_cloud_image/2023/12/11/yoga-2970279_640.jpeg", "width": 640}}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "Многие люди зачастую игнорируют эту важную часть тренировки. И очень зря. Ведь именно благодаря ей:"}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "1. Развивается гибкость, мышечная сила, выносливость, подвижность суставов."}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "2. Многие даже не знают, но правильно и грамотно выстроенная растяжка способствует наращиванию мышечной массы в нужных местах и силы."}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "3. Уменьшаются травмы и боли в мышцах, а если травмы есть, человек быстрее восстанавливается."}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "4. Быстрее настраиваются мышцы на нужный подход. "}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "И это далеко не все преимущества. Надеюсь, вы не игнорируете растяжку и обязательно завершаете ею свою тренировку. Начинать можно с динамической растяжки. И также грамотно тянуть мышцы между подходами."}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "Растяжка: упражнения для мышц рук."}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "«ЗАМОК» "}], "attributes": []}, {"text": [{"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/jpeg", "filename": "ank_6260_2ff8f4f542239d3b43c7bee4ce6c4d0-300x202.jpg", "filesize": 8691, "height": 202, "pic_id": 775686, "url": "https://storage.yandexcloud.net/pabliko.files/article_cloud_image/2023/12/11/ank_6260_2ff8f4f542239d3b43c7bee4ce6c4d0-300x202.jpeg", "width": 300}}, {"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/jpeg", "filename": "ank_6262_10f5cddbcca790c8348e11e822d56d0-300x202.jpg", "filesize": 8837, "height": 202, "pic_id": 775685, "url": "https://storage.yandexcloud.net/pabliko.files/article_cloud_image/2023/12/11/ank_6262_10f5cddbcca790c8348e11e822d56d0-300x202.jpeg", "width": 300}}, {"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/jpeg", "filename": "ank_6265_d9635b1db418dd11c50c7d24451bd90-300x202.jpg", "filesize": 8581, "height": 202, "pic_id": 775684, "url": "https://storage.yandexcloud.net/pabliko.files/article_cloud_image/2023/12/11/ank_6265_d9635b1db418dd11c50c7d24451bd90-300x202.jpeg", "width": 300}}, {"type": "string", "attributes": {"blockBreak": true}, "string": ""}], "attributes": ["attachmentGallery"]}, {"text": [{"type": "string", "attributes": {}, "string": "Зафиксируйте положение на 30-60 сек. и повторите в другую сторону."}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "СКРЕЩИВАНИЕ РУК В ПОЛОЖЕНИИ СИДЯ. "}], "attributes": []}, {"text": [{"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/jpeg", "filename": "ank_6269_4271acdd28b22efc7fbed11a6bdcc5.0-300x201.jpg", "filesize": 9036, "height": 201, "pic_id": 775690, "url": "https://storage.yandexcloud.net/pabliko.files/article_cloud_image/2023/12/11/ank_6269_4271acdd28b22efc7fbed11a6bdcc5.0-300x201.jpeg", "width": 300}}, {"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/jpeg", "filename": "ank_6271_91572785d15caeed1143b29d078bbd0-300x201.jpg", "filesize": 8852, "height": 201, "pic_id": 775688, "url": "https://storage.yandexcloud.net/pabliko.files/article_cloud_image/2023/12/11/ank_6271_91572785d15caeed1143b29d078bbd0-300x201.jpeg", "width": 300}}, {"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/jpeg", "filename": "ank_6273_a5d64a0b4bb2ee2ab66a6b4b8d0ee00-300x201.jpg", "filesize": 8774, "height": 201, "pic_id": 775689, "url": "https://storage.yandexcloud.net/pabliko.files/article_cloud_image/2023/12/11/ank_6273_a5d64a0b4bb2ee2ab66a6b4b8d0ee00-300x201.jpeg", "width": 300}}, {"type": "string", "attributes": {"blockBreak": true}, "string": ""}], "attributes": ["attachmentGallery"]}, {"text": [{"type": "string", "attributes": {}, "string": "Удерживайте это положение 30-60 сек., затем сделайте упражнение на другую сторону."}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "КИСТЕВОЙ ЗАМОК. "}], "attributes": []}, {"text": [{"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/jpeg", "filename": "ank_6273_a5d64a0b4bb2ee2ab66a6b4b8d0ee00-300x201.jpg", "filesize": 8774, "height": 201, "pic_id": 775693, "url": "https://storage.yandexcloud.net/pabliko.files/article_cloud_image/2023/12/11/ank_6273_a5d64a0b4bb2ee2ab66a6b4b8d0ee00-300x201_BCMbHDB.jpeg", "width": 300}}, {"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/jpeg", "filename": "ank_6276_4dcfb4c2a41f91e9a1c9c74722fa060-300x201.jpg", "filesize": 9138, "height": 201, "pic_id": 775692, "url": "https://storage.yandexcloud.net/pabliko.files/article_cloud_image/2023/12/11/ank_6276_4dcfb4c2a41f91e9a1c9c74722fa060-300x201.jpeg", "width": 300}}, {"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/jpeg", "filename": "ank_6278_cf9dd31b287bddbe1d6e982fa40de5.0-300x201.jpg", "filesize": 9163, "height": 201, "pic_id": 775691, "url": "https://storage.yandexcloud.net/pabliko.files/article_cloud_image/2023/12/11/ank_6278_cf9dd31b287bddbe1d6e982fa40de5.0-300x201.jpeg", "width": 300}}, {"type": "string", "attributes": {"blockBreak": true}, "string": ""}], "attributes": ["attachmentGallery"]}, {"text": [{"type": "string", "attributes": {}, "string": "Зафиксируйте на 30-60 сек., повторите в другую сторону."}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "КИСТЕВОЙ ЗАМОК В НАКЛОНЕ. "}], "attributes": []}, {"text": [{"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/jpeg", "filename": "ank_6278_cf9dd31b287bddbe1d6e982fa40de50-300x201.jpg", "filesize": 9284, "height": 201, "pic_id": 775694, "url": "https://storage.yandexcloud.net/pabliko.files/article_cloud_image/2023/12/11/ank_6278_cf9dd31b287bddbe1d6e982fa40de50-300x201.jpeg", "width": 300}}, {"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/jpeg", "filename": "ank_6293_a0d4635c781c954c1959627c063d97.0-300x201.jpg", "filesize": 9169, "height": 201, "pic_id": 775695, "url": "https://storage.yandexcloud.net/pabliko.files/article_cloud_image/2023/12/11/ank_6293_a0d4635c781c954c1959627c063d97.0-300x201.jpeg", "width": 300}}, {"type": "string", "attributes": {"blockBreak": true}, "string": ""}], "attributes": ["attachmentGallery"]}, {"text": [{"type": "string", "attributes": {}, "string": "Удерживайте положение 40-50 сек., и вернитесь в исходное положение."}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "Растяжка: упражнения для мышц спины."}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "НАКЛОН ВПЕРЕД. "}], "attributes": []}, {"text": [{"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/jpeg", "filename": "ank_6293_a0d4635c781c954c1959627c063d970-300x201.jpg", "filesize": 8092, "height": 201, "pic_id": 775696, "url": "https://storage.yandexcloud.net/pabliko.files/article_cloud_image/2023/12/11/ank_6293_a0d4635c781c954c1959627c063d970-300x201.jpeg", "width": 300}}, {"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/jpeg", "filename": "ank_6301_3149547fd276494d64274e6bfa1934.0-300x201.jpg", "filesize": 7816, "height": 201, "pic_id": 775697, "url": "https://storage.yandexcloud.net/pabliko.files/article_cloud_image/2023/12/11/ank_6301_3149547fd276494d64274e6bfa1934.0-300x201.jpeg", "width": 300}}, {"type": "string", "attributes": {"blockBreak": true}, "string": ""}], "attributes": ["attachmentGallery"]}, {"text": [{"type": "string", "attributes": {}, "string": "Зафиксируйте положение на 30-60 сек., и вернитесь в исходное положение."}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "«ОБЪЯТИЯ» "}], "attributes": []}, {"text": [{"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/jpeg", "filename": "ank_6301_3149547fd276494d64274e6bfa19340-300x201.jpg", "filesize": 9205, "height": 201, "pic_id": 775700, "url": "https://storage.yandexcloud.net/pabliko.files/article_cloud_image/2023/12/11/ank_6301_3149547fd276494d64274e6bfa19340-300x201.jpeg", "width": 300}}, {"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/jpeg", "filename": "ank_6309_0dfa96cac669c5ddbc7318d3f41897.0-300x201.jpg", "filesize": 9083, "height": 201, "pic_id": 775699, "url": "https://storage.yandexcloud.net/pabliko.files/article_cloud_image/2023/12/11/ank_6309_0dfa96cac669c5ddbc7318d3f41897.0-300x201.jpeg", "width": 300}}, {"type": "string", "attributes": {"blockBreak": true}, "string": ""}], "attributes": ["attachmentGallery"]}, {"text": [{"type": "string", "attributes": {}, "string": "Задержитесь в этом положении 60-120 сек., и вернитесь в исходное."}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "БОКОВОЙ НАКЛОН ИЗ ПОЛОЖЕНИЯ СИДЯ. "}], "attributes": []}, {"text": [{"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/jpeg", "filename": "ank_6314_f74b856d5c4f3cd0cafe1fa4c01c1c0-300x201.jpg", "filesize": 9201, "height": 201, "pic_id": 775703, "url": "https://storage.yandexcloud.net/pabliko.files/article_cloud_image/2023/12/11/ank_6314_f74b856d5c4f3cd0cafe1fa4c01c1c0-300x201.jpeg", "width": 300}}, {"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/jpeg", "filename": "ank_6309_0dfa96cac669c5ddbc7318d3f418970-300x201.jpg", "filesize": 9526, "height": 201, "pic_id": 775702, "url": "https://storage.yandexcloud.net/pabliko.files/article_cloud_image/2023/12/11/ank_6309_0dfa96cac669c5ddbc7318d3f418970-300x201.jpeg", "width": 300}}, {"type": "string", "attributes": {"blockBreak": true}, "string": ""}], "attributes": ["attachmentGallery"]}, {"text": [{"type": "string", "attributes": {}, "string": "Зафиксируйте положение на 30-60 сек., вернитесь в исходное и повторите упражнение в другую сторону."}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "Растяжка: упражнения для мышц ног."}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "НАКЛОН ВПЕРЕД С РАЗВЕДЕННЫМИ НОГАМИ. "}], "attributes": []}, {"text": [{"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/jpeg", "filename": "f59ae485-acaf-4de4-8070-06ac358867a2_560_420-300x201.jpg", "filesize": 9737, "height": 201, "pic_id": 775709, "url": "https://storage.yandexcloud.net/pabliko.files/article_cloud_image/2023/12/11/f59ae485-acaf-4de4-8070-06ac358867a2_560_420-300x201.jpeg", "width": 300}}, {"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/jpeg", "filename": "ank_6324_f9c33de3ff3fc144c597952f7d116b.0-300x201.jpg", "filesize": 9414, "height": 201, "pic_id": 775708, "url": "https://storage.yandexcloud.net/pabliko.files/article_cloud_image/2023/12/11/ank_6324_f9c33de3ff3fc144c597952f7d116b.0-300x201.jpeg", "width": 300}}, {"type": "string", "attributes": {"blockBreak": true}, "string": ""}], "attributes": ["attachmentGallery"]}, {"text": [{"type": "string", "attributes": {}, "string": "Задержитесь в этом положении на 30-60 сек."}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "ВЫТЯЖЕНИЕ БЕДРА В ВЫПАДЕ. "}], "attributes": []}, {"text": [{"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/jpeg", "filename": "ank_6324_f9c33de3ff3fc144c597952f7d116b0-300x201.jpg", "filesize": 9411, "height": 201, "pic_id": 775713, "url": "https://storage.yandexcloud.net/pabliko.files/article_cloud_image/2023/12/11/ank_6324_f9c33de3ff3fc144c597952f7d116b0-300x201.jpeg", "width": 300}}, {"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/jpeg", "filename": "ank_6343_f79b94486dd764304ee2e21fbd70bf.0-300x201.jpg", "filesize": 9672, "height": 201, "pic_id": 775714, "url": "https://storage.yandexcloud.net/pabliko.files/article_cloud_image/2023/12/11/ank_6343_f79b94486dd764304ee2e21fbd70bf.0-300x201.jpeg", "width": 300}}, {"type": "string", "attributes": {"blockBreak": true}, "string": ""}], "attributes": ["attachmentGallery"]}, {"text": [{"type": "string", "attributes": {}, "string": "Задержите в этом положении 60 сек., проделайте тоже самое на другую ногу."}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "ВЫТЯЖЕНИЕ ЯГОДИЧНОЙ МЫШЦЫ. "}], "attributes": []}, {"text": [{"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/jpeg", "filename": "ank_6343_f79b94486dd764304ee2e21fbd70bf0-300x201.jpg", "filesize": 9743, "height": 201, "pic_id": 775718, "url": "https://storage.yandexcloud.net/pabliko.files/article_cloud_image/2023/12/11/ank_6343_f79b94486dd764304ee2e21fbd70bf0-300x201.jpeg", "width": 300}}, {"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/jpeg", "filename": "ank_6351_136aba7c64353696b92e1be5a1bd6d.0-300x201.jpg", "filesize": 9911, "height": 201, "pic_id": 775719, "url": "https://storage.yandexcloud.net/pabliko.files/article_cloud_image/2023/12/11/ank_6351_136aba7c64353696b92e1be5a1bd6d.0-300x201.jpeg", "width": 300}}, {"type": "string", "attributes": {"blockBreak": true}, "string": ""}], "attributes": ["attachmentGallery"]}, {"text": [{"type": "string", "attributes": {}, "string": "Задержите положение на 30-60 сек., и повторите упражнение на другую ногу. "}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "ГЛУБОКИЙ ВЫПАД. "}], "attributes": []}, {"text": [{"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/jpeg", "filename": "ank_6358_d33c974a2daf5e057fc67379371c360-300x201.jpg", "filesize": 10426, "height": 201, "pic_id": 775722, "url": "https://storage.yandexcloud.net/pabliko.files/article_cloud_image/2023/12/11/ank_6358_d33c974a2daf5e057fc67379371c360-300x201.jpeg", "width": 300}}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "Удерживайте положение 30-60 сек., повторите упражнение на другую ногу. "}], "attributes": []}], "selectedRange": [1801, 1801]}
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