{"id":1574,"date":"2023-02-10T13:20:40","date_gmt":"2023-02-10T13:20:40","guid":{"rendered":"https:\/\/mojclub.com\/?p=1574"},"modified":"2023-04-20T14:06:09","modified_gmt":"2023-04-20T14:06:09","slug":"strength-training-for-mountaineering","status":"publish","type":"post","link":"https:\/\/mojclub.com\/strength-training-for-mountaineering\/","title":{"rendered":"\u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0628\u0631\u0627\u06cc \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc"},"content":{"rendered":"\n<p>\u0627\u06a9\u062b\u0631 \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u0627\u0646 \u0628\u0647 \u062f\u0644\u0627\u06cc\u0644\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0641\u0631\u0627\u0631\u06cc \u0647\u0633\u062a\u0646\u062f. \u0634\u0627\u06cc\u062f \u0627\u06cc\u0646 \u0628\u0647 \u062f\u0644\u06cc\u0644 \u0630\u0627\u062a \u0648\u0631\u0632\u0634 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\u062f\u0631 \u0642\u062f\u0631\u062a \u0628\u0647 \u062e\u0648\u0628\u06cc \u067e\u06cc\u0634 \u0628\u0631\u0648\u06cc\u062f. \u0628\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0628\u0647 \u0633\u0637\u062d \u062f\u0644\u062e\u0648\u0627\u0647 \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0631\u0627 \u0628\u0647 \u0641\u0627\u0632 \u062d\u0641\u0638 \u0648 \u0646\u06af\u0647\u062f\u0627\u0631\u06cc \u0645\u0646\u062a\u0642\u0644 \u06a9\u0631\u062f\u0647 \u0648 \u0633\u0627\u06cc\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0631\u0648\u0646\u062f \u0642\u0628\u0644\u06cc \u0628\u0627\u0632 \u06af\u0631\u062f\u0627\u0646\u06cc\u062f. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u062d\u0631\u06a9\u0627\u062a<\/h2>\n\n\n\n<p>\u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0648 \u062c\u0644\u0633\u0647 \u062f\u0631 \u0647\u0641\u062a\u0647 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0627\u062e\u062a\u0635\u0627\u0635 \u062f\u0647\u06cc\u062f \u0648 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0641\u0648\u0644 \u0628\u0627\u062f\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f. \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0628\u0627 \u0631\u0648\u06cc\u06a9\u0631\u062f \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u0628\u0631\u0627\u06cc \u0647\u0631 \u0642\u0633\u0645\u062a \u0628\u062f\u0646 \u0628\u0647 \u0634\u0631\u062d \u0632\u06cc\u0631 \u0647\u0633\u062a\u0646\u062f:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647<\/h2>\n\n\n\n<ul>\n<li><a href=\"https:\/\/mojclub.com\/leg-extension-exercise\/\">\u062c\u0644\u0648\u067e\u0627 \u062f\u0633\u062a\u06af\u0627\u0647<\/a><\/li>\n\n\n\n<li>\u067e\u0634\u062a \u067e\u0627 \u062f\u0633\u062a\u06af\u0627\u0647<\/li>\n\n\n\n<li><a href=\"https:\/\/mojclub.com\/%d8%a7%d8%b3%da%a9%d8%a7%d8%aa-%d9%88-%d8%a7%d9%86%d9%88%d8%a7%d8%b9-%d8%a2%d9%86\/\">\u0627\u0633\u06a9\u0627\u062a<\/a><\/li>\n\n\n\n<li>\u0644\u0627\u0646\u06af\u0632<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u067e \u0622\u067e<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u0645\u06cc\u0627\u0646 \u062a\u0646\u0647<\/h2>\n\n\n\n<ul>\n<li>\u067e\u0644\u0627\u0646\u06a9<\/li>\n\n\n\n<li>\u062f\u0631\u0627\u0632 \u0646\u0634\u0633\u062a<\/li>\n\n\n\n<li>\u067e\u0644\u0627\u0646\u06a9 \u067e\u0647\u0644\u0648<\/li>\n\n\n\n<li>\u0641\u06cc\u0644\u0647 \u06a9\u0645\u0631<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u0628\u0627\u0644\u0627\u062a\u0646\u0647\">\u0628\u0627\u0644\u0627\u062a\u0646\u0647 <\/h2>\n\n\n\n<ul>\n<li>\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633<\/li>\n\n\n\n<li><a href=\"https:\/\/mojclub.com\/%d8%a7%d9%86%d9%88%d8%a7%d8%b9-%d8%b4%d9%86%d8%a7-%d8%b3%d9%88%d8%a6%d8%af%db%8c\/\">\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/mojclub.com\/shoulder-press-types\/\">\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647<\/a><\/li>\n\n\n\n<li>\u0633\u0627\u0639\u062f \u0628\u0627 \u062f\u0645\u0628\u0644<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u0631\u0648\u0646\u062f \u062a\u0645\u0631\u06cc\u0646\u06cc<\/h2>\n\n\n\n<p>\u0631\u0648\u0646\u062f \u062a\u0645\u0631\u06cc\u0646\u06cc \u062f\u0631 \u0627\u06cc\u0646\u062c\u0627 \u0633\u062e\u062a \u0646\u06cc\u0633\u062a. \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u0686\u0646\u062f \u062f\u0642\u06cc\u0642\u0647 \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f. \u0633\u067e\u0633 \u06f1\u06f0 \u062a\u0627 \u06f1\u06f2 \u0633\u062a \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u0647\u0631 \u0628\u062e\u0634 \u0628\u0627 \u06f1\u06f0-\u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 \u062f\u0631 \u0647\u0631 \u0633\u062a \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. \u062a\u0648\u062c\u0647 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0647\u0645\u0647 \u06af\u0631\u0648\u0647 \u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0627\u06cc\u0633\u062a \u062a\u062d\u062a \u062a\u0627\u062b\u06cc\u0631 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u0646\u062f \u062a\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0646\u062a\u0627\u06cc\u062c \u062d\u0627\u0635\u0644 \u0634\u0648\u062f. <\/p>\n\n\n\n<p>\u0628\u0631\u0627\u06cc \u06f6 \u062a\u0627 \u06f8 \u0647\u0641\u062a\u0647 \u06f2 \u062c\u0644\u0633\u0647 \u062f\u0631 \u0647\u0641\u062a\u0647 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u0627 \u0628\u0647 \u06cc\u06a9 \u062c\u0644\u0633\u0647 \u062f\u0631 \u0647\u0641\u062a\u0647 \u06a9\u0627\u0647\u0634 \u062f\u0627\u062f\u0647 \u0648 \u0641\u0627\u0632 \u0646\u06af\u0647\u062f\u0627\u0631\u06cc \u0631\u0627 \u062a\u0627 \u0632\u0645\u0627\u0646 \u0627\u0646\u062c\u0627\u0645 \u0628\u0631\u0646\u0627\u0645\u0647 \u0627\u062f\u0627\u0645\u0647 \u062f\u0647\u06cc\u062f. <\/p>\n\n\n\n<p>\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0627\u06cc\u062f \u062f\u0631 \u0632\u0645\u0627\u0646\u06cc \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f \u06a9\u0647 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u062e\u0648\u0628\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. \u067e\u0633 \u0628\u0647\u062a\u0631 \u0622\u0646\u06a9\u0647 \u0631\u0648\u0632 \u0642\u0628\u0644 \u0648 \u0628\u0639\u062f \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0633\u0628\u06a9 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. \u062f\u0631 \u0645\u062f\u062a \u062f\u0648\u0631\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0627\u0632 \u0647\u0648\u0627\u0632\u06cc \u0647\u0627\u06cc \u0633\u0628\u06a9 \u06cc\u0627 \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u0633\u0646\u06af\u06cc\u0646 \u06a9\u0645 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u062f\u0646 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u06a9\u0627\u0641\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f. \u0627\u0644\u0628\u062a\u0647 \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0631 \u0631\u0648\u0632\u0647\u0627\u06cc \u0628\u06cc\u0646 \u062c\u0644\u0633\u0627\u062a \u0642\u062f\u0631\u062a \u0647\u0648\u0627\u0632\u06cc \u0633\u0628\u06a9 \u0645\u0627\u0646\u0646\u062f \u0646\u0631\u0645 \u062f\u0648\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. \u0627\u0645\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0633\u0646\u06af\u06cc\u0646 \u062a\u0631 \u0645\u0627\u0646\u0646\u062f \u062f\u0648\u06cc\u062f\u0646 \u0627\u06cc\u0646\u062a\u0631\u0648\u0627\u0644 \u0628\u0627 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0645\u0639\u0645\u0648\u0644\u0627 \u062a\u062f\u0627\u062e\u0644 \u0627\u06cc\u062c\u0627\u062f \u0645\u06cc \u06a9\u0646\u0646\u062f. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u0686\u0642\u062f\u0631-\u0633\u0646\u06af\u06cc\u0646-\u062a\u0645\u0631\u06cc\u0646-\u06a9\u0646\u06cc\u0645\">\u0686\u0642\u062f\u0631 \u0633\u0646\u06af\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u0645<\/h2>\n\n\n\n<p>\u062f\u0631 \u0627\u06a9\u062b\u0631 \u0645\u0648\u0627\u0631\u062f \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u06f2\u06f0 \u062a\u0627 \u06f4\u06f0 \u062f\u0631\u0635\u062f\u06cc \u0648\u0632\u0646\u0647 \u0647\u0627 \u062f\u0631 \u0637\u0648\u0644 \u062f\u0648\u0631\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0631\u062e \u0645\u06cc \u062f\u0647\u062f \u06a9\u0647 \u06a9\u0627\u0641\u06cc \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f. \u0631\u0648\u06cc\u06a9\u0631\u062f \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u062f\u0631 \u062c\u0644\u0633\u0627\u062a \u0627\u0628\u062a\u062f\u0627\u06cc\u06cc \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u0648 \u0633\u067e\u0633 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u062f\u0631\u06cc\u062c\u06cc \u0648\u0632\u0646\u0647 \u0647\u0627 \u062f\u0631 \u0637\u0648\u0644 \u0645\u062f\u062a \u0686\u0646\u062f \u0647\u0641\u062a\u0647 \u0628\u0639\u062f\u06cc \u0628\u0627\u0634\u062f. \u062f\u0631 \u062f\u0648\u0631\u0647 \u0646\u06af\u0647\u062f\u0627\u0631\u06cc \u0646\u06cc\u0632 \u0646\u06cc\u0627\u0632\u06cc \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646\u0647 \u0646\u06cc\u0633\u062a \u0648 \u0647\u062f\u0641 \u062d\u0641\u0638 \u0642\u062f\u0631\u062a \u0628\u0647 \u062f\u0633\u062a \u0622\u0645\u062f\u0647 \u062a\u0627 \u0631\u0648\u0632 \u0628\u0631\u0646\u0627\u0645\u0647 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f. <\/p>\n\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-center kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;center&quot;,&quot;id&quot;:&quot;1574&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;2&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;3&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;4&quot;,&quot;greet&quot;:&quot;\\u0686\\u0637\\u0648\\u0631 \\u0628\\u0648\\u062f\\u061f&quot;,&quot;legend&quot;:&quot;3\\\/5 - (2 \\u0627\\u0645\\u062a\\u06cc\\u0627\\u0632)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;\\u0631\\u0627\\u0647\\u0646\\u0645\\u0627\\u06cc \\u062a\\u0645\\u0631\\u06cc\\u0646\\u0627\\u062a \\u0642\\u062f\\u0631\\u062a\\u06cc \\u0628\\u0631\\u0627\\u06cc \\u06a9\\u0648\\u0647\\u0646\\u0648\\u0631\\u062f\\u06cc&quot;,&quot;width&quot;:&quot;82&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 82px;\">\n            <div class=\"kksr-star\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 19.2px;\">\n            \u06f3\/\u06f5 - (\u06f2 \u0627\u0645\u062a\u06cc\u0627\u0632)    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u06a9\u062b\u0631 \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u0627\u0646 \u0628\u0647 \u062f\u0644\u0627\u06cc\u0644\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0641\u0631\u0627\u0631\u06cc \u0647\u0633\u062a\u0646\u062f. \u0634\u0627\u06cc\u062f \u0627\u06cc\u0646 \u0628\u0647 \u062f\u0644\u06cc\u0644 \u0630\u0627\u062a \u0648\u0631\u0632\u0634 \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u0628\u0627\u0634\u062f \u06a9\u0647 \u062f\u0631 \u0641\u0636\u0627\u06cc \u0628\u0627\u0632 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc \u0634\u0648\u062f. \u0627\u0645\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0641\u0648\u0627\u06cc\u062f\u06cc \u062f\u0627\u0631\u0646\u062f \u06a9\u0647 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0622\u0646\u0647\u0627 \u0628\u0627\u0639\u062b \u0645\u06cc \u0634\u0648\u062f \u062f\u06cc\u062f\u06af\u0627\u0647 \u062e\u0648\u062f \u0631\u0627 \u062a\u063a\u06cc\u06cc\u0631 \u062f\u0647\u06cc\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0628\u0647 \u0628\u0631\u0631\u0633\u06cc \u0627\u0647\u0645\u06cc\u062a \u0642\u062f\u0631\u062a \u062f\u0631 \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u0645\u06cc 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