By ΠΠΈΡΡΠΎΡΠΈΠ½Π° ΠΠ»Π΅ΠΊΡΠ°Π½Π΄ΡΠ° ΠΠ»Π΅ΠΊΡΠ°Π½Π΄ΡΠΎΠ²Π½Π°
ΠΠ»Π΅ΠΊΡΠ°Π½Π΄ΡΠ° ΠΠ»Π΅ΠΊΡΠ°Π½Π΄ΡΠΎΠ²Π½Π° ΠΠΈΡΡΠΎΡΠΈΠ½Π°, 2021, Π‘Π΅ΡΠΈΡ: ΠΠΈΡΡΠΎΡΠΈΠ½Π°: Π»ΡΡΡΠ΅Π΅ ΠΈΠ· ΠΠ½ΡΡΠ°Π³ΡΠ°ΠΌ
ΠΡΠ° ΠΊΠ½ΠΈΠ³Π° ΠΏΡΠ΅Π΄Π»Π°Π³Π°Π΅Ρ ΡΡΡΡΠΊΡΡΡΠΈΡΠΎΠ²Π°Π½Π½ΡΠΉ ΠΏΠΎΠ΄Ρ ΠΎΠ΄ ΠΊ Π΄ΠΎΠΌΠ°ΡΠ½ΠΈΠΌ ΡΡΠ΅Π½ΠΈΡΠΎΠ²ΠΊΠ°ΠΌ ΠΈ ΠΏΠΈΡΠ°Π½ΠΈΡ, ΠΎΡΠ½ΠΎΠ²Π°Π½Π½ΡΠΉ Π½Π° ΡΠΎΠ²ΡΠ΅ΠΌΠ΅Π½Π½ΡΡ Π½Π°ΡΡΠ½ΡΡ Π΄Π°Π½Π½ΡΡ . ΠΠ½Π° ΠΏΡΠ΅Π΄Π½Π°Π·Π½Π°ΡΠ΅Π½Π° Π΄Π»Ρ ΡΠ΅Ρ , ΠΊΡΠΎ ΠΈΡΠ΅Ρ ΡΡΡΠ΅ΠΊΡΠΈΠ²Π½ΡΠ΅ ΠΈ Π½Π°ΡΡΠ½ΠΎ ΠΎΠ±ΠΎΡΠ½ΠΎΠ²Π°Π½Π½ΡΠ΅ ΡΠ΅ΠΊΠΎΠΌΠ΅Π½Π΄Π°ΡΠΈΠΈ, ΠΈΠ·Π±Π΅Π³Π°Ρ ΠΏΡΠ΅Π²Π΄ΠΎΠ½Π°ΡΡΠ½ΡΡ ΡΠΎΠ²Π΅ΡΠΎΠ². Π ΠΈΠ·Π΄Π°Π½ΠΈΠΈ ΠΏΡΠ΅Π΄ΡΡΠ°Π²Π»Π΅Π½Ρ ΡΡΠΈ ΠΏΡΠΎΠ³ΡΠ°ΠΌΠΌΡ ΡΡΠ΅Π½ΠΈΡΠΎΠ²ΠΎΠΊ Ρ ΡΠΎΡΠΎ ΠΈ Π²ΠΈΠ΄Π΅ΠΎ: Π±Π΅Π· ΠΎΠ±ΠΎΡΡΠ΄ΠΎΠ²Π°Π½ΠΈΡ, Ρ ΡΠΈΡΠ½Π΅Ρ-ΡΠ΅Π·ΠΈΠ½ΠΊΠ°ΠΌΠΈ, Π° ΡΠ°ΠΊΠΆΠ΅ Ρ Π³Π°Π½ΡΠ΅Π»ΡΠΌΠΈ ΠΈ ΡΡΠ°Π½Π³ΠΎΠΉ. ΠΡΠΎΠΌΠ΅ ΡΠΎΠ³ΠΎ, ΠΊΠ½ΠΈΠ³Π° ΡΠΎΠ΄Π΅ΡΠΆΠΈΡ 21 Π³ΠΎΡΠΎΠ²ΡΠΉ ΡΠ°ΡΠΈΠΎΠ½ ΠΏΠΈΡΠ°Π½ΠΈΡ, Π°Π΄Π°ΠΏΡΠΈΡΠΎΠ²Π°Π½Π½ΡΠΉ ΠΏΠΎΠ΄ ΡΠ°Π·Π½ΡΡ ΠΊΠ°Π»ΠΎΡΠΈΠΉΠ½ΠΎΡΡΡ, ΡΠΈΠΏΡ ΠΏΠΈΡΠ°Π½ΠΈΡ (ΠΎΠ±ΡΡΠ½ΠΎΠ΅, Π²Π΅Π³Π΅ΡΠ°ΡΠΈΠ°Π½ΡΠΊΠΎΠ΅, Π²Π΅Π³Π°Π½ΡΠΊΠΎΠ΅) ΠΈ ΠΎΠ±ΡΠ°Π· ΠΆΠΈΠ·Π½ΠΈ.
Alexandra Alexandrovna Mitroshina, 2021, Series: Mitroshina: Best of Instagram
This book offers a structured approach to home workouts and nutrition, grounded in current scientific research. It is designed for individuals seeking effective, evidence-based guidance, free from pseudoscientific advice. The publication includes three workout programs with photo and video demonstrations: bodyweight only, with resistance bands, and with dumbbells and barbells. Additionally, the book features 21 pre-made meal plans, adaptable to different calorie levels, dietary preferences (standard, vegetarian, vegan), and lifestyles.