�OKO MAHH�K C �P��E� | Workout | �� | ��

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Workout | �� 16 �� 2020

�OKO MAHH�K C �P��E�

��pe��e��:

�op�a d=16c�

200�.�e��pa 2,5%
2 ��a C0
�a�ypa�� o�c�ac��e�� o ��ycy
�a��
200�.�a�� cop� T
1�.�.co��
2c�.�.�a�ao

�p��o�o��e��e:
�a��ae� �a��y �e��po�, �o�a��e�: ��a, cax�a�, �a��, �a�ao, co�y.
T�a�e��o �epe�e��ae� � oc�a��e� �a 20�� o�� a��a �po��a�ac�.

�� a��:
2 �py�� ape�ae� �y��a�� a� �a� y�o��o
�o�c�ac��e��
1c�.�.�o�oco�o�o �ac�a �� o��e�o�o �x�
�op��a

�o�o�� a��y:
Ha pac�a�e��o� c�o�opo�e � �o�oco�o� �ac�e, c�e��a "o��ap��ae�" ��y� 5-7�py��, (�a��c�� o� �o�o �a� �� x �pope�a��) �o�a��e� �o�c�ac��e�� op��y.

�a�ee, �a ��o �op��, �pe��ap��e��o c�a�a� �ac�o�(ec�� c��o�o�a�, �o �e �y��o), ��a��ae� �py�� a��ae� �ac�o��c� �ec�o�.

B��e�ae� �p��ep�o 30-40 ��(� �a��c��oc�� o� �yxo��), �p� t170�.

�o�o�o
�p� �o�a�e �o��o �oc��a�� ope��a�� cax �y�po�.

�p��o�o a��e��a
�y�� op�e

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5,5 - 4 ��

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