{"id":3833,"date":"2023-10-09T13:34:20","date_gmt":"2023-10-09T13:34:20","guid":{"rendered":"https:\/\/myendurance.life\/?page_id=3833"},"modified":"2025-11-06T12:31:12","modified_gmt":"2025-11-06T12:31:12","slug":"training-volume","status":"publish","type":"page","link":"https:\/\/myendurance.life\/en\/free-and-useful\/training-volume\/","title":{"rendered":"Training Volume"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"3833\" class=\"elementor elementor-3833\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"elementor-element elementor-element-75275bc e-flex e-con-boxed e-con e-parent\" data-id=\"75275bc\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8aa5f4a elementor-widget elementor-widget-heading\" data-id=\"8aa5f4a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u0447\u0438\u0441\u043b\u0438\u0448 \u043a\u043e\u043b\u043a\u043e \u0432\u0440\u0435\u043c\u0435 \u0438\u043c\u0430\u0448 \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0bf0d92 e-flex e-con-boxed e-con e-parent\" data-id=\"0bf0d92\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-11103ac e-con-full e-flex e-con e-child\" data-id=\"11103ac\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e1b9ec0 elementor-widget elementor-widget-text-editor\" data-id=\"e1b9ec0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"0\" data-end=\"281\">\u041a\u043e\u0433\u0430\u0442\u043e \u0437\u0430\u043f\u043e\u0447\u0432\u0430\u0448 \u043d\u043e\u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u0435\u0442\u0430\u043f, \u0435\u0434\u043d\u043e \u043e\u0442 \u043f\u044a\u0440\u0432\u0438\u0442\u0435 \u0440\u0435\u0448\u0435\u043d\u0438\u044f, \u043a\u043e\u0438\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0432\u0437\u0435\u043c\u0435\u0448, \u0435 \u043a\u043e\u043b\u043a\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430\u0438\u0441\u0442\u0438\u043d\u0430 \u043c\u043e\u0436\u0435\u0448 \u0434\u0430 \u043e\u0442\u0434\u0435\u043b\u0438\u0448 \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0432\u0441\u044f\u043a\u0430 \u0441\u0435\u0434\u043c\u0438\u0446\u0430. \u041d\u0435 \u0433\u043e\u0432\u043e\u0440\u0438\u043c \u0437\u0430 \u043c\u0435\u0447\u0442\u0430\u043d\u0438\u044f \u0441\u0446\u0435\u043d\u0430\u0440\u0438\u0439 \u0438\u043b\u0438 \u0438\u0434\u0435\u0430\u043b\u043d\u0438\u044f \u0431\u0440\u043e\u0439 \u0447\u0430\u0441\u043e\u0432\u0435, \u0430 \u0437\u0430 \u0440\u0435\u0430\u043b\u043d\u043e\u0442\u043e \u0432\u0440\u0435\u043c\u0435, \u043a\u043e\u0435\u0442\u043e \u043c\u043e\u0436\u0435\u0448 \u0434\u0430 \u043f\u043e\u0441\u0432\u0435\u0442\u0438\u0448 \u043d\u0430 \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0430\u0442\u0430 \u0441\u0438.<\/p><p data-start=\"283\" data-end=\"595\">\u0417\u0430 \u0434\u0430 \u0433\u043e \u0438\u0437\u0447\u0438\u0441\u043b\u0438\u0448, \u0437\u0430\u043f\u043e\u0447\u043d\u0438 \u043e\u0442 \u043e\u0431\u0449\u043e\u0442\u043e \u0432\u0440\u0435\u043c\u0435 \u0432 \u0441\u0435\u0434\u043c\u0438\u0446\u0430\u0442\u0430 \u2013 168 \u0447\u0430\u0441\u0430. \u041f\u043e\u0441\u043b\u0435 \u0438\u0437\u0432\u0430\u0434\u0438 \u0447\u0430\u0441\u043e\u0432\u0435\u0442\u0435, \u043a\u043e\u0438\u0442\u043e \u043e\u0442\u0434\u0435\u043b\u044f\u0448 \u0437\u0430 \u0441\u044a\u043d, \u0440\u0430\u0431\u043e\u0442\u0430, \u0432\u0440\u0435\u043c\u0435 \u0441\u044a\u0441 \u0441\u0435\u043c\u0435\u0439\u0441\u0442\u0432\u043e\u0442\u043e, \u043b\u0438\u0447\u043d\u0430 \u0445\u0438\u0433\u0438\u0435\u043d\u0430, \u043f\u0430\u0437\u0430\u0440\u0443\u0432\u0430\u043d\u0435, \u043f\u043e\u0447\u0438\u0432\u043a\u0430, \u0441\u043e\u0446\u0438\u0430\u043b\u0435\u043d \u0436\u0438\u0432\u043e\u0442, \u043f\u044a\u0442\u0443\u0432\u0430\u043d\u0435 \u0434\u043e \u0440\u0430\u0431\u043e\u0442\u0430 \u0438 \u043e\u0431\u0440\u0430\u0442\u043d\u043e, \u0438 \u0432\u0441\u0438\u0447\u043a\u043e \u043e\u0441\u0442\u0430\u043d\u0430\u043b\u043e. \u041e\u0441\u0442\u0430\u043d\u0430\u043b\u043e\u0442\u043e \u0435 \u0432\u0440\u0435\u043c\u0435\u0442\u043e, \u043a\u043e\u0435\u0442\u043e \u043c\u043e\u0436\u0435 \u0434\u0430 \u0431\u044a\u0434\u0435 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u043d\u043e \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438.<\/p><p data-start=\"597\" data-end=\"786\" data-is-last-node=\"\" data-is-only-node=\"\">\u0412 \u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e\u0441\u0442 \u043e\u0442 \u043f\u0440\u0438\u043e\u0440\u0438\u0442\u0435\u0442\u0438\u0442\u0435 \u0442\u0438, \u043c\u043e\u0436\u0435 \u0434\u0430 \u0441\u0435 \u043f\u043e\u043c\u0438\u0441\u043b\u0438 \u0434\u0430\u043b\u0438 \u043d\u0435\u0449\u043e \u043e\u0442 \u0442\u0435\u0437\u0438 \u0430\u043d\u0433\u0430\u0436\u0438\u043c\u0435\u043d\u0442\u0438 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0441\u0435 \u043f\u0440\u0435\u043d\u0430\u0440\u0435\u0434\u0438, \u0437\u0430 \u0434\u0430 \u043e\u0441\u0432\u043e\u0431\u043e\u0434\u0438 \u043e\u0449\u0435 \u043c\u0430\u043b\u043a\u043e \u0432\u0440\u0435\u043c\u0435 \u0437\u0430 \u0441\u043f\u043e\u0440\u0442\u0430. \u0414\u043e\u0431\u0440\u0435 \u043f\u043b\u0430\u043d\u0438\u0440\u0430\u043d\u043e\u0442\u043e \u0432\u0440\u0435\u043c\u0435 \u0435 \u043f\u043e\u043b\u043e\u0432\u0438\u043d\u0430\u0442\u0430 \u0443\u0441\u043f\u0435\u0445!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1197d61 e-con-full e-flex e-con e-child\" data-id=\"1197d61\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-13ade68 elementor-widget elementor-widget-image\" data-id=\"13ade68\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/myendurance.life\/wp-content\/uploads\/Training-Time-1024x1024.jpg\" class=\"attachment-large size-large wp-image-4029\" alt=\"\" srcset=\"https:\/\/myendurance.life\/wp-content\/uploads\/Training-Time-1024x1024.jpg 1024w, https:\/\/myendurance.life\/wp-content\/uploads\/Training-Time-300x300.jpg 300w, https:\/\/myendurance.life\/wp-content\/uploads\/Training-Time-100x100.jpg 100w, https:\/\/myendurance.life\/wp-content\/uploads\/Training-Time-600x600.jpg 600w, https:\/\/myendurance.life\/wp-content\/uploads\/Training-Time-150x150.jpg 150w, https:\/\/myendurance.life\/wp-content\/uploads\/Training-Time-768x768.jpg 768w, https:\/\/myendurance.life\/wp-content\/uploads\/Training-Time.jpg 1080w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a97d683 e-flex e-con-boxed e-con e-parent\" data-id=\"a97d683\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f4d01ef elementor-widget elementor-widget-html\" data-id=\"f4d01ef\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!DOCTYPE html>\r\n<html>\r\n<head>\r\n    <meta charset=\"UTF-8\">\r\n    <meta name=\"viewport\" content=\"width=device-width, initial-scale=1.0\">\r\n    <title>Distance Time Calculator<\/title>\r\n    <style>\r\n        \/* Slider Container *\/\r\n        #calculator {\r\n            width: 90%;\r\n            margin: 28px auto;\r\n            text-align: center; \/* Center align the content *\/\r\n        }\r\n\r\n        \/* Default styles for the slider on desktop *\/\r\n        .slider-container {\r\n            position: relative;\r\n            width: 60%;\r\n            margin: 0 auto;\r\n        }\r\n\r\n        input[type=\"range\"] {\r\n            width: 100%;\r\n            -webkit-appearance: none;\r\n            appearance: none;\r\n            height: 10px;\r\n            border-radius: 5px;\r\n            background: #d3d3d3;\r\n            outline: none;\r\n            opacity: 0.7;\r\n            -webkit-transition: .2s;\r\n            transition: opacity .2s;\r\n            position: relative;\r\n            z-index: 2;\r\n        }\r\n\r\n        \/* Slider Thumb *\/\r\n        input[type=\"range\"]::-webkit-slider-thumb {\r\n            -webkit-appearance: none;\r\n            appearance: none;\r\n            width: 25px;\r\n            height: 25px;\r\n            border-radius: 50%;\r\n            background: #3498db;\r\n            cursor: pointer;\r\n            position: relative;\r\n            z-index: 3;\r\n        }\r\n\r\n        input[type=\"range\"]::-moz-range-thumb {\r\n            width: 25px;\r\n            height: 25px;\r\n            border-radius: 50%;\r\n            background: #3498db;\r\n            cursor: pointer;\r\n            position: relative;\r\n            z-index: 3;\r\n        }\r\n\r\n        \/* Slider Thumb Hover *\/\r\n        input[type=\"range\"]::-webkit-slider-thumb:hover {\r\n            background: #2e86c1;\r\n        }\r\n\r\n        input[type=\"range\"]::-moz-range-thumb:hover {\r\n            background: #2e86c1;\r\n        }\r\n\r\n        \/* Slider Labels *\/\r\n        .slider-label {\r\n            position: absolute;\r\n            top: -20px;\r\n            left: 0;\r\n            width: 100%;\r\n            text-align: center;\r\n            font-size: 16px;\r\n            color: #333;\r\n            z-index: 1;\r\n        }\r\n\r\n        \/* Mobile Styles *\/\r\n        @media (max-width: 768px) {\r\n            .slider-label {\r\n                top: -30px;\r\n            }\r\n        }\r\n\r\n        \/* Result Container *\/\r\n        .results-container {\r\n            display: flex;\r\n            justify-content: space-between;\r\n        }\r\n\r\n        \/* Left and Right Columns *\/\r\n        .left-column,\r\n        .right-column {\r\n            width: 48%;\r\n        }\r\n\r\n        \/* Margin between Results *\/\r\n        .result {\r\n            margin-bottom: 20px;\r\n        }\r\n\r\n        \/* Additional styles for the chart *\/\r\n        #pie-chart {\r\n            width: 80%; \/* Adjusted width *\/\r\n            height: 600px; \/* Increased height *\/\r\n            margin: 0 auto; \/* Center align the chart *\/\r\n        }\r\n\r\n        \/* Margin between parameter sections *\/\r\n        .parameter {\r\n            margin-bottom: 20px;\r\n        }\r\n    <\/style>\r\n    <!-- Include Google Charts API -->\r\n    <script type=\"text\/javascript\" src=\"https:\/\/www.gstatic.com\/charts\/loader.js\"><\/script>\r\n<\/head>\r\n\r\n<body>\r\n<div id=\"calculator\">\r\n    <!-- <h2>Training Time Calculator<\/h2> -->\r\n\r\n    <!-- Sleep Time (Slider) -->\r\n    <div class=\"parameter\">\r\n        <div class=\"slider-container\">\r\n            <label class=\"slider-label\" for=\"sleep\">\u0421\u044a\u043d \u043d\u0430 \u0434\u0435\u043d (\u0447\u0430\u0441\u0430): <span id=\"sleep-value\">8<\/span><\/label>\r\n            <input type=\"range\" id=\"sleep\" min=\"4\" max=\"12\" step=\"0.5\" value=\"8\" oninput=\"updateSliderValue('sleep', 'sleep-value')\">\r\n        <\/div>\r\n    <\/div>\r\n\r\n    <!-- Working Hours (Slider) -->\r\n    <div class=\"parameter\">\r\n        <div class=\"slider-container\">\r\n            <label class=\"slider-label\" for=\"work\">\u0420\u0430\u0431\u043e\u0442\u043d\u0438 \u0447\u0430\u0441\u043e\u0432\u0435 \u0441\u0435\u0434\u043c\u0438\u0447\u043d\u043e: <span id=\"work-value\">40<\/span><\/label>\r\n            <input type=\"range\" id=\"work\" min=\"0\" max=\"100\" step=\"0.5\" value=\"40\" oninput=\"updateSliderValue('work', 'work-value')\">\r\n        <\/div>\r\n    <\/div>\r\n\r\n    <!-- Family Time (Slider) -->\r\n    <div class=\"parameter\">\r\n        <div class=\"slider-container\">\r\n            <label class=\"slider-label\" for=\"family\">\u0412\u0440\u0435\u043c\u0435 \u0441\u044a\u0441 \u0441\u0435\u043c\u0435\u0439\u0441\u0442\u0432\u043e\u0442\u043e \u043d\u0430 \u0434\u0435\u043d (\u0447\u0430\u0441\u0430): <span id=\"family-value\">2<\/span><\/label>\r\n            <input type=\"range\" id=\"family\" min=\"0\" max=\"24\" step=\"0.5\" value=\"1\" oninput=\"updateSliderValue('family', 'family-value')\">\r\n        <\/div>\r\n    <\/div>\r\n\r\n    <!-- Cooking Time (Slider) -->\r\n    <div class=\"parameter\">\r\n        <div class=\"slider-container\">\r\n            <label class=\"slider-label\" for=\"cooking\">\u0413\u043e\u0442\u0432\u0435\u043d\u0435 \u043d\u0430 \u0434\u0435\u043d (\u0447\u0430\u0441\u0430): <span id=\"cooking-value\">1<\/span><\/label>\r\n            <input type=\"range\" id=\"cooking\" min=\"0\" max=\"10\" step=\"0.5\" value=\"1\" oninput=\"updateSliderValue('cooking', 'cooking-value')\">\r\n        <\/div>\r\n    <\/div>\r\n\r\n    <!-- Hygiene Time (Slider) -->\r\n    <div class= \"parameter\">\r\n        <div class=\"slider-container\">\r\n            <label class=\"slider-label\" for=\"hygiene\">\u041b\u0438\u0447\u043d\u0430 \u0445\u0438\u0433\u0438\u0435\u043d\u0430 \u043d\u0430 \u0434\u0435\u043d (\u0447\u0430\u0441\u0430): <span id=\"hygiene-value\">0.5<\/span><\/label>\r\n            <input type=\"range\" id=\"hygiene\" min=\"0\" max=\"10\" step=\"0.5\" value=\"1\" oninput=\"updateSliderValue('hygiene', 'hygiene-value')\">\r\n        <\/div>\r\n    <\/div>\r\n\r\n    <!-- Other Time (Slider) -->\r\n    <div class=\"parameter\">\r\n        <div class=\"slider-container\">\r\n            <label class=\"slider-label\" for=\"other\">\u0414\u0440\u0443\u0433\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0434\u0435\u043d (\u0447\u0430\u0441\u0430): <span id=\"other-value\">1<\/span><\/label>\r\n            <input type=\"range\" id=\"other\" min=\"0\" max=\"10\" step=\"0.5\" value=\"1\" oninput=\"updateSliderValue('other', 'other-value')\">\r\n        <\/div>\r\n    <\/div>\r\n\r\n    <b><h3>\u041e\u0441\u0442\u0430\u0432\u0430\u0449\u043e \u0432\u0440\u0435\u043c\u0435 \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438: <span id=\"training-time\" style=\"font-weight: bold; color: #0eb229;\"><\/span><\/h3><\/b>\r\n\r\n    <div id=\"pie-chart\"><\/div>\r\n<\/div>\r\n\r\n<script>\r\n    \/\/ Function to update the displayed value next to the range input\r\n    function updateSliderValue(sliderId, valueId) {\r\n        const slider = document.getElementById(sliderId);\r\n        const value = document.getElementById(valueId);\r\n        value.textContent = slider.value;\r\n        calculateTrainingTime();\r\n    }\r\n\r\n    \/\/ Function to calculate training time and update the result\r\n    function calculateTrainingTime() {\r\n        const sleepTime = parseFloat(document.getElementById('sleep').value);\r\n        const weeklyWorkingHours = parseFloat(document.getElementById('work').value);\r\n        const familyTime = parseFloat(document.getElementById('family').value);\r\n        const cookingTime = parseFloat(document.getElementById('cooking').value);\r\n        const hygieneTime = parseFloat(document.getElementById('hygiene').value);\r\n        const otherTime = parseFloat(document.getElementById('other').value);\r\n\r\n        const totalDailyNonTrainingTime = sleepTime + familyTime + cookingTime + hygieneTime + otherTime;\r\n        const totalWeeklyNonTrainingTime = totalDailyNonTrainingTime * 7;\r\n        const availableTrainingTime = (168 - totalWeeklyNonTrainingTime) - weeklyWorkingHours;\r\n\r\n        document.getElementById('training-time').textContent = availableTrainingTime + ' \u0447\u0430\u0441\u0430';\r\n        updatePieChart(availableTrainingTime, sleepTime * 7, weeklyWorkingHours, cookingTime * 7, hygieneTime * 7, familyTime * 7, otherTime * 7);\r\n    }\r\n    \r\n    \/\/ Initial pie chart rendering\r\n    calculateTrainingTime();\r\n\r\n    \/\/ Function to update the pie chart\r\n    function updatePieChart(training, sleep, working, cooking, hygiene, family, other) {\r\n        google.charts.load('current', { 'packages': ['corechart'] });\r\n        google.charts.setOnLoadCallback(drawChart);\r\n\r\n        function drawChart() {\r\n            var data = google.visualization.arrayToDataTable([\r\n                ['Parameter', 'Hours per Week'],\r\n                ['\u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438', training],\r\n                ['\u0421\u044a\u043d', sleep],\r\n                ['\u0420\u0430\u0431\u043e\u0442\u0430', working],\r\n                ['\u0413\u043e\u0442\u0432\u0435\u043d\u0435', cooking],\r\n                ['\u0425\u0438\u0433\u0438\u0435\u043d\u0430', hygiene],\r\n                ['\u0421\u0435\u043c\u0435\u0439\u0441\u0442\u0432\u043e', family],\r\n                ['\u0414\u0440\u0443\u0433\u043e', other]\r\n            ]);\r\n\r\n            var options = {\r\n                width: '100%', \/\/ Changed to 100% for better responsiveness\r\n                height: '100%', \/\/ Changed to 100% for better responsiveness\r\n                pieHole: 0.3,\r\n                pieSliceText: 'label' \/\/ Display labels next to pie slices\r\n            };\r\n\r\n            var chart = new google.visualization.PieChart(document.getElementById('pie-chart'));\r\n            chart.draw(data, options);\r\n        }\r\n    }\r\n\r\n    \/\/ Attach event listeners to update the pie chart\r\n    document.getElementById('sleep').addEventListener('input', calculateTrainingTime);\r\n    document.getElementById('work').addEventListener('input', calculateTrainingTime);\r\n    document.getElementById('family').addEventListener('input', calculateTrainingTime);\r\n    document.getElementById('cooking').addEventListener('input', calculateTrainingTime);\r\n    document.getElementById('hygiene').addEventListener('input', calculateTrainingTime);\r\n    document.getElementById('other').addEventListener('input', calculateTrainingTime);\r\n\r\n    \/\/ Load Google Charts API\r\n    google.charts.load('current', { 'packages': ['corechart'] });\r\n\r\n    \/\/ Set a callback to run when the Google Charts API is loaded\r\n    google.charts.setOnLoadCallback(calculateTrainingTime);\r\n<\/script>\r\n<\/body>\r\n<\/html>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f9daf5d e-flex e-con-boxed e-con e-parent\" data-id=\"f9daf5d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-522689a elementor-widget elementor-widget-heading\" data-id=\"522689a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u041a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440 \u0437\u0430 \u0432\u0440\u0435\u043c\u0435 \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-59544e4 e-flex e-con-boxed e-con e-parent\" data-id=\"59544e4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-2e2839d e-con-full e-flex e-con e-child\" data-id=\"2e2839d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c8e4d17 elementor-widget elementor-widget-text-editor\" data-id=\"c8e4d17\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"45\" data-end=\"300\">\u041a\u043e\u0433\u0430\u0442\u043e \u0438\u0437\u0447\u0438\u0441\u043b\u044f\u0432\u0430\u0448 \u043a\u043e\u043b\u043a\u043e \u0432\u0440\u0435\u043c\u0435 \u043c\u043e\u0436\u0435\u0448 \u0434\u0430 \u043e\u0442\u0434\u0435\u043b\u0438\u0448 \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u043f\u0440\u0435\u0437 \u0441\u0435\u0434\u043c\u0438\u0446\u0430\u0442\u0430 (\u0440\u0435\u0430\u043b\u043d\u043e!), \u0432\u0430\u0436\u043d\u043e \u0435 \u0434\u0430 \u0432\u0437\u0435\u043c\u0435\u0448 \u043f\u0440\u0435\u0434\u0432\u0438\u0434 \u043d\u044f\u043a\u043e\u043b\u043a\u043e \u043a\u043b\u044e\u0447\u043e\u0432\u0438 \u0444\u0430\u043a\u0442\u043e\u0440\u0430, \u0437\u0430 \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0448 \u0441\u043c\u0435\u0442\u043a\u0430\u0442\u0430 \u043f\u043e-\u0442\u043e\u0447\u043d\u0430. \u0415\u0442\u043e \u043d\u044f\u043a\u043e\u0438 \u043e\u0442 \u043d\u0430\u0439-\u0432\u0430\u0436\u043d\u0438\u0442\u0435 \u043d\u0435\u0449\u0430, \u043a\u043e\u0438\u0442\u043e \u0449\u0435 \u0442\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0430\u0442 \u0434\u0430 \u043e\u043f\u0442\u0438\u043c\u0438\u0437\u0438\u0440\u0430\u0448 \u0432\u0440\u0435\u043c\u0435\u0442\u043e \u0441\u0438 \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438:<\/p><p data-start=\"302\" data-end=\"585\"><strong data-start=\"302\" data-end=\"330\">1. \u0414\u0430\u0439 \u043f\u0440\u0438\u043e\u0440\u0438\u0442\u0435\u0442 \u043d\u0430 \u0441\u044a\u043d\u044f<\/strong><br data-start=\"330\" data-end=\"333\" \/>\u0421\u044a\u043d\u044f\u0442 \u0435 \u043d\u0430 \u043f\u044a\u0440\u0432\u043e \u043c\u044f\u0441\u0442\u043e \u0438 \u0438\u043c\u0430 \u0437\u0430\u0449\u043e. \u0422\u043e\u0432\u0430 \u0435 \u043f\u043e\u0441\u043b\u0435\u0434\u043d\u043e\u0442\u043e \u043d\u0435\u0449\u043e, \u043e\u0442 \u043a\u043e\u0435\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u0435 \u043b\u0438\u0448\u0430\u0432\u0430\u0448, \u043a\u043e\u0433\u0430\u0442\u043e \u0442\u044a\u0440\u0441\u0438\u0448 \u0434\u043e\u043f\u044a\u043b\u043d\u0438\u0442\u0435\u043b\u043d\u0438 \u0447\u0430\u0441\u043e\u0432\u0435 \u043f\u0440\u0435\u0437 \u0441\u0435\u0434\u043c\u0438\u0446\u0430\u0442\u0430. \u0421\u0442\u0440\u0435\u043c\u0438 \u0441\u0435 \u043a\u044a\u043c \u043f\u043e\u043d\u0435 7 \u0447\u0430\u0441\u0430 \u0441\u044a\u043d \u043d\u0430 \u0434\u0435\u043d\u043e\u043d\u043e\u0449\u0438\u0435, \u0437\u0430 \u0434\u0430 \u043f\u043e\u0434\u043f\u043e\u043c\u043e\u0433\u043d\u0435\u0448 \u0432\u044a\u0437\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430\u043d\u0435\u0442\u043e \u0438 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0442\u0430 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0441\u0438.<\/p><p data-start=\"587\" data-end=\"975\"><strong data-start=\"587\" data-end=\"647\">2. \u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u043e\u0442\u043d\u0435\u043c\u0430\u0442 \u043f\u043e\u0432\u0435\u0447\u0435 \u0432\u0440\u0435\u043c\u0435, \u043e\u0442\u043a\u043e\u043b\u043a\u043e\u0442\u043e \u0438\u0437\u0433\u043b\u0435\u0436\u0434\u0430<\/strong><br data-start=\"647\" data-end=\"650\" \/>\u041d\u0435 \u0441\u0442\u0430\u0432\u0430 \u0434\u0443\u043c\u0430 \u0441\u0430\u043c\u043e \u0437\u0430 \u0447\u0430\u0441\u043e\u0432\u0435\u0442\u0435 \u0430\u043a\u0442\u0438\u0432\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430. \u041a\u044a\u043c \u0442\u044f\u0445 \u0434\u043e\u0431\u0430\u0432\u0438 \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0430\u0442\u0430 \u043d\u0430 \u0435\u043a\u0438\u043f\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430, \u043f\u0440\u0435\u043e\u0431\u043b\u0438\u0447\u0430\u043d\u0435\u0442\u043e, \u0434\u0443\u0448\u0430, \u043f\u0440\u0438\u0433\u043e\u0442\u0432\u044f\u043d\u0435\u0442\u043e \u043d\u0430 \u0445\u0440\u0430\u043d\u0430, \u0440\u0430\u0437\u0442\u044f\u0433\u0430\u043d\u0435\u0442\u043e \u0438 \u0441\u0430\u043c\u043e\u0442\u043e \u0445\u0440\u0430\u043d\u0435\u043d\u0435. \u0415\u0434\u043d\u0430 90-\u043c\u0438\u043d\u0443\u0442\u043d\u0430 \u0441\u0435\u0441\u0438\u044f \u043d\u0430 \u043a\u043e\u043b\u0435\u043b\u043e\u0442\u043e \u043b\u0435\u0441\u043d\u043e \u043c\u043e\u0436\u0435 \u0434\u0430 \u0441\u0435 \u043f\u0440\u0435\u0432\u044a\u0440\u043d\u0435 \u0432 2,5\u20133 \u0447\u0430\u0441\u0430 \u043e\u0431\u0449\u043e \u0432\u0440\u0435\u043c\u0435. \u0417\u0430\u0442\u043e\u0432\u0430 \u0434\u043e\u0431\u0430\u0432\u0438 \u043f\u043e\u043d\u0435 10\u201315% \u0440\u0435\u0437\u0435\u0440\u0432 \u043a\u044a\u043c \u043f\u043b\u0430\u043d\u0438\u0440\u0430\u043d\u043e\u0442\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u043e \u0432\u0440\u0435\u043c\u0435.<\/p><p data-start=\"977\" data-end=\"1265\"><strong data-start=\"977\" data-end=\"1023\">3. \u0412\u0441\u0438\u0447\u043a\u043e \u043e\u0442\u043d\u0435\u043c\u0430 \u043f\u043e\u0432\u0435\u0447\u0435, \u043e\u0442\u043a\u043e\u043b\u043a\u043e\u0442\u043e \u043e\u0447\u0430\u043a\u0432\u0430\u0448<\/strong><br data-start=\"1023\" data-end=\"1026\" \/>\u0416\u0438\u0432\u043e\u0442\u044a\u0442 \u0435 \u043d\u0435\u043f\u0440\u0435\u0434\u0441\u043a\u0430\u0437\u0443\u0435\u043c. \u0412\u0438\u043d\u0430\u0433\u0438 \u0449\u0435 \u0438\u043c\u0430 \u043d\u0435\u0449\u043e \u0441\u043f\u0435\u0448\u043d\u043e, \u043a\u043e\u0435\u0442\u043e \u0449\u0435 \u0438\u0437\u0438\u0441\u043a\u0432\u0430 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435\u0442\u043e \u0442\u0438. \u041e\u0442\u0434\u0435\u043b\u0438 \u043e\u0449\u0435 \u043e\u043a\u043e\u043b\u043e 10% \u0431\u0443\u0444\u0435\u0440 \u0437\u0430 \u0442\u0430\u043a\u0438\u0432\u0430 \u043d\u0435\u043f\u0440\u0435\u0434\u0432\u0438\u0434\u0435\u043d\u0438 \u0441\u0438\u0442\u0443\u0430\u0446\u0438\u0438. \u0410\u043a\u043e \u043d\u0435 \u0441\u0435 \u043d\u0430\u043b\u043e\u0436\u0438 \u0434\u0430 \u0433\u043e \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0448 \u2013 \u0447\u0443\u0434\u0435\u0441\u043d\u043e, \u0449\u0435 \u043e\u0441\u0442\u0430\u043d\u0435 \u0432\u0440\u0435\u043c\u0435 \u0437\u0430 \u0441\u0435\u043c\u0435\u0439\u0441\u0442\u0432\u043e\u0442\u043e \u0438\u043b\u0438 \u043c\u0430\u043b\u043a\u043e \u043f\u043e\u0447\u0438\u0432\u043a\u0430.<\/p><p data-start=\"1267\" data-end=\"1521\"><strong data-start=\"1267\" data-end=\"1306\">4. \u041f\u0440\u0438\u0433\u043e\u0442\u0432\u044f\u043d\u0435 \u0438 \u043a\u043e\u043d\u0441\u0443\u043c\u0430\u0446\u0438\u044f \u043d\u0430 \u0445\u0440\u0430\u043d\u0430<\/strong><br data-start=\"1306\" data-end=\"1309\" \/>\u041d\u0435 \u0437\u0430\u0431\u0440\u0430\u0432\u044f\u0439 \u0434\u0430 \u0432\u043a\u043b\u044e\u0447\u0438\u0448 \u0432 \u0441\u043c\u0435\u0442\u043a\u0438\u0442\u0435 \u0432\u0440\u0435\u043c\u0435\u0442\u043e \u0437\u0430 \u043f\u0430\u0437\u0430\u0440\u0443\u0432\u0430\u043d\u0435, \u0433\u043e\u0442\u0432\u0435\u043d\u0435 \u0438 \u043f\u043e\u0447\u0438\u0441\u0442\u0432\u0430\u043d\u0435. \u041f\u0440\u0430\u0432\u0438\u043b\u043d\u043e\u0442\u043e \u0445\u0440\u0430\u043d\u0435\u043d\u0435 \u0435 \u043a\u0440\u0438\u0442\u0438\u0447\u043d\u043e \u0437\u0430 \u0435\u043d\u0435\u0440\u0433\u0438\u044f\u0442\u0430 \u0438 \u0432\u044a\u0437\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430\u043d\u0435\u0442\u043e \u0442\u0438, \u0442\u0430\u043a\u0430 \u0447\u0435 \u0438 \u0442\u0435\u0437\u0438 \u0447\u0430\u0441\u043e\u0432\u0435 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u043f\u0440\u0438\u0441\u044a\u0441\u0442\u0432\u0430\u0442 \u0432 \u0441\u0435\u0434\u043c\u0438\u0447\u043d\u0438\u044f \u0442\u0438 \u0433\u0440\u0430\u0444\u0438\u043a.<\/p><p data-start=\"1523\" data-end=\"1760\"><strong data-start=\"1523\" data-end=\"1551\">5. \u041b\u0438\u0447\u043d\u043e \u0438 \u0441\u0435\u043c\u0435\u0439\u043d\u043e \u0432\u0440\u0435\u043c\u0435<\/strong><br data-start=\"1551\" data-end=\"1554\" \/>\u0412\u0441\u0435\u043a\u0438 \u0438\u043c\u0430 \u0430\u043d\u0433\u0430\u0436\u0438\u043c\u0435\u043d\u0442\u0438, \u043a\u043e\u0438\u0442\u043e \u043d\u0435 \u043f\u043e\u0434\u043b\u0435\u0436\u0430\u0442 \u043d\u0430 \u043f\u0440\u0435\u043d\u0430\u0440\u0435\u0436\u0434\u0430\u043d\u0435 \u2013 \u0432\u0440\u0435\u043c\u0435 \u0441 \u0431\u043b\u0438\u0437\u043a\u0438, \u0441\u0435\u043c\u0435\u0439\u043d\u0438 \u0437\u0430\u0434\u0430\u0447\u0438, \u0441\u043e\u0446\u0438\u0430\u043b\u043d\u0438 \u0441\u044a\u0431\u0438\u0442\u0438\u044f, \u0433\u0440\u0438\u0436\u0438 \u0437\u0430 \u0434\u043e\u043c\u0430. \u0422\u0435 \u0441\u044a\u0449\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0441\u0435 \u043e\u0442\u0447\u0435\u0442\u0430\u0442, \u0437\u0430 \u0434\u0430 \u043d\u044f\u043c\u0430 \u0443\u0441\u0435\u0449\u0430\u043d\u0435 \u0437\u0430 \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u0430 \u0433\u043e\u043d\u0438\u0442\u0431\u0430 \u0441 \u0432\u0440\u0435\u043c\u0435\u0442\u043e.<\/p><p data-start=\"1762\" data-end=\"2018\"><strong data-start=\"1762\" data-end=\"1793\">6. \u0412\u044a\u0437\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430\u043d\u0435 \u0438 \u043f\u043e\u0447\u0438\u0432\u043a\u0430<\/strong><br data-start=\"1793\" data-end=\"1796\" \/>\u0415\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0430\u0442\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0432\u044a\u0440\u0432\u0438 \u0440\u044a\u043a\u0430 \u0437\u0430 \u0440\u044a\u043a\u0430 \u0441 \u0430\u0434\u0435\u043a\u0432\u0430\u0442\u043d\u043e\u0442\u043e \u0432\u044a\u0437\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430\u043d\u0435. \u0417\u0430 \u0434\u0430 \u0438\u0437\u0431\u0435\u0433\u043d\u0435\u0448 \u043f\u0440\u0435\u0433\u0430\u0440\u044f\u043d\u0435 \u0438\u043b\u0438 \u0442\u0440\u0430\u0432\u043c\u0438, \u043f\u043b\u0430\u043d\u0438\u0440\u0430\u0439 \u0440\u0435\u0434\u043e\u0432\u043d\u0438 \u043c\u043e\u043c\u0435\u043d\u0442\u0438 \u0437\u0430 \u043f\u043e\u0447\u0438\u0432\u043a\u0430. \u0422\u043e\u0432\u0430 \u0435, \u043a\u043e\u0435\u0442\u043e \u043f\u0440\u0430\u0432\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u0438 \u0438 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0432 \u0434\u044a\u043b\u0433\u043e\u0441\u0440\u043e\u0447\u0435\u043d \u043f\u043b\u0430\u043d.<\/p><p data-start=\"2020\" data-end=\"2339\" data-is-last-node=\"\" data-is-only-node=\"\"><strong data-start=\"2020\" data-end=\"2049\">7. \u041a\u043e\u043c\u0443\u043d\u0438\u043a\u0430\u0446\u0438\u044f\u0442\u0430 \u0435 \u043a\u043b\u044e\u0447\u044a\u0442<\/strong><br data-start=\"2049\" data-end=\"2052\" \/>\u0414\u043e\u0440\u0438 \u0438 \u0434\u0430 \u043d\u0435 \u0435 \u043f\u0440\u044f\u043a\u043e \u0441\u0432\u044a\u0440\u0437\u0430\u043d\u043e \u0441 \u0440\u0430\u0437\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u0438\u0435\u0442\u043e \u043d\u0430 \u0432\u0440\u0435\u043c\u0435\u0442\u043e, \u044f\u0441\u043d\u0430\u0442\u0430 \u043a\u043e\u043c\u0443\u043d\u0438\u043a\u0430\u0446\u0438\u044f \u0435 \u0441\u044a\u0449\u043e \u0442\u043e\u043b\u043a\u043e\u0432\u0430 \u0432\u0430\u0436\u043d\u0430. \u0410\u043a\u043e \u0438\u043c\u0430\u0448 \u0441\u0435\u043c\u0435\u0439\u0441\u0442\u0432\u043e \u0438\u043b\u0438 \u043f\u0430\u0440\u0442\u043d\u044c\u043e\u0440, \u0441\u043f\u043e\u0434\u0435\u043b\u0438 \u0438\u043c \u043a\u0430\u043a\u0432\u0438 \u0441\u0430 \u043f\u043b\u0430\u043d\u043e\u0432\u0435\u0442\u0435 \u0442\u0438 \u0438 \u0437\u0430\u0449\u043e \u0441\u0438 \u0438\u0437\u0431\u0440\u0430\u043b \u0442\u0430\u043a\u0430. \u041a\u043e\u0433\u0430\u0442\u043e \u0431\u043b\u0438\u0437\u043a\u0438\u0442\u0435 \u0442\u0438 \u0440\u0430\u0437\u0431\u0438\u0440\u0430\u0442 \u0430\u043d\u0433\u0430\u0436\u0438\u043c\u0435\u043d\u0442\u0438\u0442\u0435 \u0442\u0438, \u0442\u043e\u0432\u0430 \u043d\u0430\u043c\u0430\u043b\u044f\u0432\u0430 \u0441\u0442\u0440\u0435\u0441\u0430 \u0438 \u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430 \u043f\u043e\u0434\u043a\u0440\u0435\u043f\u0430\u0442\u0430 \u0443 \u0434\u043e\u043c\u0430.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2d330be e-flex e-con-boxed e-con e-parent\" data-id=\"2d330be\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-b9a56c1 e-con-full e-flex e-con e-child\" data-id=\"b9a56c1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f0dad29 elementor-widget elementor-widget-text-editor\" data-id=\"f0dad29\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u041a\u0430\u0442\u043e \u0432\u0437\u0435\u043c\u0435\u0448 \u043f\u0440\u0435\u0434\u0432\u0438\u0434 \u0432\u0441\u0438\u0447\u043a\u0438 \u0442\u0435\u0437\u0438 \u0444\u0430\u043a\u0442\u043e\u0440\u0438, \u0449\u0435 \u043c\u043e\u0436\u0435\u0448 \u0434\u0430 \u0438\u0437\u0433\u0440\u0430\u0434\u0438\u0448 \u0440\u0435\u0430\u043b\u043d\u0430 \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u0430 \u0437\u0430 \u0441\u0432\u043e\u044f \u0433\u0440\u0430\u0444\u0438\u043a \u0438 \u043d\u0430\u0447\u0438\u043d \u043d\u0430 \u0436\u0438\u0432\u043e\u0442. \u0422\u0430\u043a\u0430 \u0449\u0435 \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0438\u0448 \u043a\u043e\u043b\u043a\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430\u0438\u0441\u0442\u0438\u043d\u0430 \u0438\u043c\u0430\u0448 \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438. \u0412\u0430\u0436\u043d\u043e \u0435 \u0442\u0435\u0437\u0438 \u0435\u043b\u0435\u043c\u0435\u043d\u0442\u0438 \u0434\u0430 \u0441\u0435 \u0432\u043a\u043b\u044e\u0447\u0430\u0442 \u0432 \u043f\u043b\u0430\u043d\u0438\u0440\u0430\u043d\u0435\u0442\u043e, \u0437\u0430 \u0434\u0430 \u0441\u0435 \u0441\u044a\u0437\u0434\u0430\u0434\u0435 \u0431\u0430\u043b\u0430\u043d\u0441\u0438\u0440\u0430\u043d\u0430 \u0438 \u0440\u0435\u0430\u043b\u0438\u0441\u0442\u0438\u0447\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430 \u2013 \u0442\u0430\u043a\u0430\u0432\u0430, \u043a\u043e\u044f\u0442\u043e \u043f\u0430\u0441\u0432\u0430 \u043d\u0430 \u0442\u0432\u043e\u044f \u0440\u0438\u0442\u044a\u043c, \u0446\u0435\u043b\u0438 \u0438 \u043b\u0438\u0447\u0435\u043d \u0436\u0438\u0432\u043e\u0442, \u0431\u0435\u0437 \u0434\u0430 \u043d\u0430\u0440\u0443\u0448\u0430\u0432\u0430 \u0443\u0441\u0435\u0449\u0430\u043d\u0435\u0442\u043e \u0437\u0430 \u0431\u0430\u043b\u0430\u043d\u0441 \u0438 \u0443\u0434\u043e\u0432\u043e\u043b\u0441\u0442\u0432\u0438\u0435 \u043e\u0442 \u043f\u0440\u043e\u0446\u0435\u0441\u0430.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-997dc61 e-con-full e-flex e-con e-child\" data-id=\"997dc61\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-221d12f elementor-widget elementor-widget-text-editor\" data-id=\"221d12f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u0417\u0430 \u043f\u043e-\u043f\u043e\u0434\u0440\u043e\u0431\u043d\u043e \u0440\u0430\u0437\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u0438\u0435 \u043d\u0430 \u0432\u0440\u0435\u043c\u0435\u0442\u043e \u043c\u043e\u0436\u0435\u0448 \u0434\u0430 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0448 \u043e\u043d\u043b\u0430\u0439\u043d \u0442\u0430\u0431\u043b\u0438\u0446\u0430\u0442\u0430 \u0432 <span style=\"color: #429b45;\"><a style=\"color: #429b45;\" href=\"https:\/\/docs.google.com\/spreadsheets\/d\/1r-nhKKIUIbSke2NIhu5Qvb1NQRIN7DWcWY4JdX84M7U\/edit?usp=sharing\" target=\"_blank\" rel=\"noopener\"><span style=\"text-decoration: underline;\">Google Spreadsheet<\/span><\/a><\/span> \u0438\u043b\u0438 \u0434\u0430 \u0438\u0437\u0442\u0435\u0433\u043b\u0438\u0448 \u0444\u0430\u0439\u043b\u0430 \u0432 <span style=\"color: #429b45;\"><a style=\"color: #429b45;\" href=\"https:\/\/myendurance.life\/wp-content\/uploads\/Training-Volume-Calc.xlsx\" target=\"_blank\" rel=\"noopener\"><span style=\"text-decoration: underline;\">Excel(.xlsx)<\/span><\/a><\/span> \u0444\u043e\u0440\u043c\u0430\u0442.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c0d4553 elementor-button-success elementor-align-center elementor-widget elementor-widget-button\" data-id=\"c0d4553\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-md elementor-animation-bounce-in\" href=\"https:\/\/myendurance.life\/wp-content\/uploads\/Training-Volume-Calc.xlsx\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">.xlsx File<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c3992d3 elementor-button-success elementor-align-center elementor-widget elementor-widget-button\" data-id=\"c3992d3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-md elementor-animation-bounce-in\" href=\"https:\/\/docs.google.com\/spreadsheets\/d\/1r-nhKKIUIbSke2NIhu5Qvb1NQRIN7DWcWY4JdX84M7U\/edit?usp=sharing\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Google Spreadsheet<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e0345ea e-flex e-con-boxed e-con e-parent\" data-id=\"e0345ea\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-78e691c elementor-widget elementor-widget-spacer\" data-id=\"78e691c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f67f396 e-flex e-con-boxed e-con e-parent\" data-id=\"f67f396\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-aac13de elementor-widget elementor-widget-video\" data-id=\"aac13de\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/pIABBdUn37M&quot;,&quot;lazy_load&quot;:&quot;yes&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-8391fe5 e-flex e-con-boxed e-con e-parent\" data-id=\"8391fe5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e6577ec elementor-widget elementor-widget-spacer\" data-id=\"e6577ec\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u0447\u0438\u0441\u043b\u0438\u0448 \u043a\u043e\u043b\u043a\u043e \u0432\u0440\u0435\u043c\u0435 \u0438\u043c\u0430\u0448 \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u041a\u043e\u0433\u0430\u0442\u043e \u0437\u0430\u043f\u043e\u0447\u0432\u0430\u0448 \u043d\u043e\u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u0435\u0442\u0430\u043f, \u0435\u0434\u043d\u043e \u043e\u0442 \u043f\u044a\u0440\u0432\u0438\u0442\u0435 \u0440\u0435\u0448\u0435\u043d\u0438\u044f, \u043a\u043e\u0438\u0442\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0432\u0437\u0435\u043c\u0435\u0448, \u0435 \u043a\u043e\u043b\u043a\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430\u0438\u0441\u0442\u0438\u043d\u0430 \u043c\u043e\u0436\u0435\u0448 \u0434\u0430 \u043e\u0442\u0434\u0435\u043b\u0438\u0448 \u0437\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0432\u0441\u044f\u043a\u0430 \u0441\u0435\u0434\u043c\u0438\u0446\u0430. \u041d\u0435 \u0433\u043e\u0432\u043e\u0440\u0438\u043c \u0437\u0430 \u043c\u0435\u0447\u0442\u0430\u043d\u0438\u044f \u0441\u0446\u0435\u043d\u0430\u0440\u0438\u0439 \u0438\u043b\u0438 \u0438\u0434\u0435\u0430\u043b\u043d\u0438\u044f \u0431\u0440\u043e\u0439 \u0447\u0430\u0441\u043e\u0432\u0435, \u0430 \u0437\u0430 \u0440\u0435\u0430\u043b\u043d\u043e\u0442\u043e \u0432\u0440\u0435\u043c\u0435, \u043a\u043e\u0435\u0442\u043e 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