{"id":26864,"date":"2025-11-29T18:25:45","date_gmt":"2025-11-29T13:25:45","guid":{"rendered":"https:\/\/puls-zko.kz\/?p=26864"},"modified":"2025-11-29T18:25:46","modified_gmt":"2025-11-29T13:25:46","slug":"%d0%b1%d0%b8%d0%b7%d0%bd%d0%b5%d1%81%d1%82%d1%96%d2%a3-%d3%99%d0%bb%d0%b5%d1%83%d0%bc%d0%b5%d1%82%d1%82%d1%96%d0%ba-%d0%b6%d0%b0%d1%83%d0%b0%d0%bf%d0%ba%d0%b5%d1%80%d1%88%d1%96%d0%bb%d1%96%d0%b3%d1%96","status":"publish","type":"post","link":"https:\/\/puls-zko.kz\/?p=26864","title":{"rendered":"\u0411\u0438\u0437\u043d\u0435\u0441\u0442\u0456\u04a3 \u04d9\u043b\u0435\u0443\u043c\u0435\u0442\u0442\u0456\u043a \u0436\u0430\u0443\u0430\u043f\u043a\u0435\u0440\u0448\u0456\u043b\u0456\u0433\u0456: \u0436\u0430\u04a3\u0430 \u0430\u043b\u043b\u0435\u044f \u0442\u04b1\u0440\u0493\u044b\u043d\u0434\u0430\u0440 \u0438\u0433\u0456\u043b\u0456\u0433\u0456\u043d\u0435 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srcset=\"https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0018-1024x682.jpg 1024w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0018-300x200.jpg 300w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0018-768x512.jpg 768w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0018-1536x1023.jpg 1536w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0018-120x80.jpg 120w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0018.jpg 1600w\" sizes=\"auto, (max-width: 840px) 100vw, 840px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignright size-large wp-image-26866\" src=\"http:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0021-1024x682.jpg\" alt=\"\" width=\"840\" height=\"559\" srcset=\"https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0021-1024x682.jpg 1024w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0021-300x200.jpg 300w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0021-768x512.jpg 768w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0021-1536x1023.jpg 1536w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0021-120x80.jpg 120w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0021.jpg 1600w\" sizes=\"auto, (max-width: 840px) 100vw, 840px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignright size-large wp-image-26867\" src=\"http:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0030-1024x682.jpg\" alt=\"\" width=\"840\" height=\"559\" srcset=\"https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0030-1024x682.jpg 1024w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0030-300x200.jpg 300w, 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https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0029-1536x1023.jpg 1536w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0029-120x80.jpg 120w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0029.jpg 1600w\" sizes=\"auto, (max-width: 840px) 100vw, 840px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignright size-large wp-image-26869\" src=\"http:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0028-682x1024.jpg\" alt=\"\" width=\"682\" height=\"1024\" srcset=\"https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0028-682x1024.jpg 682w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0028-200x300.jpg 200w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0028-768x1153.jpg 768w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0028-1023x1536.jpg 1023w, 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decoding=\"async\" class=\"alignright size-large wp-image-26871\" src=\"http:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0027-1024x682.jpg\" alt=\"\" width=\"840\" height=\"559\" srcset=\"https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0027-1024x682.jpg 1024w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0027-300x200.jpg 300w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0027-768x512.jpg 768w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0027-1536x1023.jpg 1536w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0027-120x80.jpg 120w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0027.jpg 1600w\" sizes=\"auto, (max-width: 840px) 100vw, 840px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignright size-large wp-image-26872\" src=\"http:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0025-1024x682.jpg\" alt=\"\" width=\"840\" height=\"559\" srcset=\"https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0025-1024x682.jpg 1024w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0025-300x200.jpg 300w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0025-768x512.jpg 768w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0025-1536x1023.jpg 1536w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0025-120x80.jpg 120w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0025.jpg 1600w\" sizes=\"auto, (max-width: 840px) 100vw, 840px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignright size-large wp-image-26873\" src=\"http:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0024-1024x682.jpg\" alt=\"\" width=\"840\" height=\"559\" srcset=\"https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0024-1024x682.jpg 1024w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0024-300x200.jpg 300w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0024-768x512.jpg 768w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0024-1536x1023.jpg 1536w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0024-120x80.jpg 120w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0024.jpg 1600w\" sizes=\"auto, (max-width: 840px) 100vw, 840px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignright size-large wp-image-26874\" src=\"http:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0023-1024x682.jpg\" alt=\"\" width=\"840\" height=\"559\" srcset=\"https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0023-1024x682.jpg 1024w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0023-300x200.jpg 300w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0023-768x512.jpg 768w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0023-1536x1023.jpg 1536w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0023-120x80.jpg 120w, https:\/\/puls-zko.kz\/wp-content\/uploads\/2025\/11\/IMG-20251129-WA0023.jpg 1600w\" sizes=\"auto, (max-width: 840px) 100vw, 840px\" \/><\/p>\n<p>\u0410\u043b\u043b\u0435\u044f\u043d\u044b\u04a3 \u0430\u0448\u044b\u043b\u0443\u044b\u043d\u0430 \u049b\u0430\u043b\u0430 \u04d9\u043a\u0456\u043c\u0456 \u041c\u04b1\u0440\u0430\u0442 \u0411\u0430\u0439\u043c\u0435\u043d\u043e\u0432 \u049b\u0430\u0442\u044b\u0441\u044b\u043f, \u0431\u0438\u0437\u043d\u0435\u0441\u0442\u0456\u04a3 \u043e\u0441\u044b\u043d\u0434\u0430\u0439 \u0431\u0430\u0441\u0442\u0430\u043c\u0430\u043b\u0430\u0440\u044b\u043d\u044b\u04a3 \u049b\u0430\u043b\u0430\u043d\u044b\u04a3 \u0434\u0430\u043c\u0443\u044b\u043d\u0430 \u049b\u043e\u0441\u0430\u0440 \u04af\u043b\u0435\u0441\u0456\u043d\u0456\u04a3 \u043c\u0430\u04a3\u044b\u0437\u044b\u043d \u0430\u0442\u0430\u043f \u04e9\u0442\u0442\u0456. \u04d8\u043a\u0456\u043c\u043d\u0456\u04a3 \u04b1\u0441\u044b\u043d\u044b\u0441\u044b\u043d \u0431\u0456\u0440\u0434\u0435\u043d \u049b\u043e\u043b\u0434\u0430\u0493\u0430\u043d \u043a\u043e\u043c\u043f\u0430\u043d\u0438\u044f \u0442\u0430\u0440\u0430\u043f\u044b\u043d\u0430\u043d 20 \u043c\u043b\u043d \u0442\u0435\u04a3\u0433\u0435\u0433\u0435 \u0436\u0443\u044b\u049b \u049b\u0430\u0440\u0436\u044b \u0431\u04e9\u043b\u0456\u043d\u0456\u043f, \u049b\u044b\u0441\u049b\u0430 \u043c\u0435\u0440\u0437\u0456\u043c \u0456\u0448\u0456\u043d\u0434\u0435 \u0441\u0430\u043f\u0430\u043b\u044b \u0430\u0431\u0430\u0442\u0442\u0430\u043d\u0434\u044b\u0440\u0443 \u0436\u04b1\u043c\u044b\u0441\u0442\u0430\u0440\u044b \u0436\u04af\u0440\u0433\u0456\u0437\u0456\u043b\u0434\u0456.<\/p>\n<p>\u00a0<\/p>\n<p>\u0416\u0430\u04a3\u0430\u0434\u0430\u043d \u0441\u0430\u043b\u044b\u043d\u0493\u0430\u043d \u0430\u043b\u043b\u0435\u044f\u043d\u044b\u04a3 \u043d\u0435\u0433\u0456\u0437\u0433\u0456 \u043d\u044b\u0441\u0430\u043d\u0434\u0430\u0440\u044b:<\/p>\n<p>\u00a0\u2022 Workout \u0430\u0439\u043c\u0430\u0493\u044b \u2013 91 \u0448.\u043c;<\/p>\n<p>\u00a0\u2022 \u0411\u0430\u043b\u0430\u043b\u0430\u0440 \u043e\u0439\u044b\u043d \u0430\u043b\u0430\u04a3\u044b \u2013 114 \u0448.\u043c, 8 \u0442\u04af\u0440\u043b\u0456 \u043e\u0439\u044b\u043d \u044d\u043b\u0435\u043c\u0435\u043d\u0442\u0442\u0435\u0440\u0456 \u043e\u0440\u043d\u0430\u0442\u044b\u043b\u0493\u0430\u043d;<\/p>\n<p>\u00a0\u2022 6 \u0434\u0430\u043d\u0430 \u043a\u04e9\u0448\u0435 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043b\u0430\u0440\u044b;<\/p>\n<p>\u00a0\u2022 20 \u0436\u0430\u0440\u044b\u049b \u0448\u0430\u043c\u044b, 12 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\u0416\u043e\u0431\u0430<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-26864","post","type-post","status-publish","format-standard","hentry","category-news"],"_links":{"self":[{"href":"https:\/\/puls-zko.kz\/index.php?rest_route=\/wp\/v2\/posts\/26864","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/puls-zko.kz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/puls-zko.kz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/puls-zko.kz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/puls-zko.kz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=26864"}],"version-history":[{"count":1,"href":"https:\/\/puls-zko.kz\/index.php?rest_route=\/wp\/v2\/posts\/26864\/revisions"}],"predecessor-version":[{"id":26875,"href":"https:\/\/puls-zko.kz\/index.php?rest_route=\/wp\/v2\/posts\/26864\/revisions\/26875"}],"wp:attachment":[{"href":"https:\/\/puls-zko.kz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=26864"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/puls-zko.kz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=26864"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/puls-zko.kz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=26864"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}