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Зато эспандер даёт то, чего нет у гантелей: растущее сопротивление к концу амплитуды, что удобно для плеч и вращательной манжеты.",[20,21,22,23],"Плотность занятия: комплекс без пауз почти вдвое дороже по калориям.","Вес снаряда: влияет на усилие, но не так сильно, как длина отдыха.","Число задействованных мышц: приседы с гантелями тратят больше, чем сгибания на бицепс.","Масса тела: входит в расчёт покоя и в упражнения стоя.",[25,26,27,28],"Дома проще держать плотный формат: тренажёры не заняты, паузы короче.","Эспандер удобен в поездках и для реабилитации плеча, но нагрузку в нём трудно измерить.","Комбинируйте базовые движения на всё тело: расход выше, чем от изолированных упражнений.","Прогрессируйте весом или темпом, а не бесконечным ростом числа повторов.",[],{"male":31,"female":36},{"sex":32,"weight_kg":33,"height_cm":34,"age":35},"male",90,180,30,{"sex":37,"weight_kg":38,"height_cm":39,"age":35},"female",60,166,[41,49,55,63],{"key":42,"label":43,"met":9,"met_source":44,"is_estimate":45,"is_default":46,"speed_kmh":14,"reps_per_min":14,"note":14,"child_url":14,"kcal_hour_male":47,"kcal_hour_female":48},"spokoyno","Спокойная работа с гантелями",{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},false,true,274,193,{"key":50,"label":51,"met":9,"met_source":52,"is_estimate":45,"is_default":45,"speed_kmh":14,"reps_per_min":14,"note":54,"child_url":14,"kcal_hour_male":47,"kcal_hour_female":48},"espander","Резиновый эспандер",{"kind":11,"category":12,"desc":53,"note":14,"based_on":14,"url":15},"resistance training, using resistance bands","Сопротивление растёт к концу амплитуды",{"key":56,"label":57,"met":58,"met_source":59,"is_estimate":45,"is_default":45,"speed_kmh":14,"reps_per_min":14,"note":14,"child_url":14,"kcal_hour_male":61,"kcal_hour_female":62},"kompleks","Комплекс без пауз",6,{"kind":11,"category":12,"desc":60,"note":14,"based_on":14,"url":15},"resistance training, vigorous effort",470,332,{"key":64,"label":65,"met":66,"met_source":67,"is_estimate":45,"is_default":45,"speed_kmh":14,"reps_per_min":14,"note":69,"child_url":14,"kcal_hour_male":70,"kcal_hour_female":71},"krugovaya-s-gantelyami","Круговая с гантелями",7.5,{"kind":11,"category":12,"desc":68,"note":14,"based_on":14,"url":15},"circuit training, including kettlebells, vigorous effort","Формат домашней тренировки на всё тело",588,415,{"durations":73,"shows_distance":45,"shows_steps":45,"shows_reps":45,"rows":75},[74,35,38],15,[76,94,103,117],{"variant":42,"label":43,"met":9,"speed_kmh":14,"male":77,"female":86},[78,81,84],{"minutes":74,"gross":79,"net":80,"km":14,"steps":14,"reps":14},69,49,{"minutes":35,"gross":82,"net":83,"km":14,"steps":14,"reps":14},137,98,{"minutes":38,"gross":47,"net":85,"km":14,"steps":14,"reps":14},196,[87,90,92],{"minutes":74,"gross":88,"net":89,"km":14,"steps":14,"reps":14},48,35,{"minutes":35,"gross":91,"net":79,"km":14,"steps":14,"reps":14},97,{"minutes":38,"gross":48,"net":93,"km":14,"steps":14,"reps":14},138,{"variant":50,"label":51,"met":9,"speed_kmh":14,"male":95,"female":99},[96,97,98],{"minutes":74,"gross":79,"net":80,"km":14,"steps":14,"reps":14},{"minutes":35,"gross":82,"net":83,"km":14,"steps":14,"reps":14},{"minutes":38,"gross":47,"net":85,"km":14,"steps":14,"reps":14},[100,101,102],{"minutes":74,"gross":88,"net":89,"km":14,"steps":14,"reps":14},{"minutes":35,"gross":91,"net":79,"km":14,"steps":14,"reps":14},{"minutes":38,"gross":48,"net":93,"km":14,"steps":14,"reps":14},{"variant":56,"label":57,"met":58,"speed_kmh":14,"male":104,"female":111},[105,107,109],{"minutes":74,"gross":106,"net":83,"km":14,"steps":14,"reps":14},118,{"minutes":35,"gross":108,"net":85,"km":14,"steps":14,"reps":14},235,{"minutes":38,"gross":61,"net":110,"km":14,"steps":14,"reps":14},392,[112,114,115],{"minutes":74,"gross":113,"net":79,"km":14,"steps":14,"reps":14},83,{"minutes":35,"gross":39,"net":93,"km":14,"steps":14,"reps":14},{"minutes":38,"gross":62,"net":116,"km":14,"steps":14,"reps":14},276,{"variant":64,"label":65,"met":66,"speed_kmh":14,"male":118,"female":127},[119,122,125],{"minutes":74,"gross":120,"net":121,"km":14,"steps":14,"reps":14},147,127,{"minutes":35,"gross":123,"net":124,"km":14,"steps":14,"reps":14},294,255,{"minutes":38,"gross":70,"net":126,"km":14,"steps":14,"reps":14},509,[128,130,132],{"minutes":74,"gross":129,"net":33,"km":14,"steps":14,"reps":14},104,{"minutes":35,"gross":131,"net":34,"km":14,"steps":14,"reps":14},207,{"minutes":38,"gross":71,"net":133,"km":14,"steps":14,"reps":14},359,[135,138,141,144,147],{"q":136,"a":137},"Сколько калорий сжигает час с гантелями дома?","В спокойном режиме мужчина 90 кг потратит около 305 ккал, женщина 60 кг — около 205 ккал. Комплекс без пауз даст почти вдвое больше.",{"q":139,"a":140},"Эспандер заменяет гантели?","Для базового тонуса и реабилитации — вполне. Для роста силы нужна измеримая прогрессия нагрузки, которую резина даёт хуже железа.",{"q":142,"a":143},"Какой вес гантелей выбрать?","Такой, при котором последние 2–3 повтора в подходе даются с усилием, но без нарушения техники. Для большинства это 4–10 кг на руку.",{"q":145,"a":146},"Можно ли похудеть с гантелями?","Как часть плана — да. Силовая сохраняет мышцы при дефиците, но основную роль играет питание.",{"q":148,"a":149},"Каких гантелей хватит для домашних тренировок?","Оптимальный вариант — разборные с диапазоном от 2 до 12 килограммов на руку: они закрывают и упражнения на плечи, и приседания с выпадами. Если бюджет ограничен, берите одну пару среднего веса и добавьте резиновые петли разной жёсткости. Такой набор перекрывает почти всю базовую программу.",[151,156,164,172,176,180,184,188,192,196],{"slug":152,"name":153,"url":154,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":155,"is_estimate":45},"silovaya","Силовая тренировка","\u002Factivities\u002Fsilovaya",0,{"slug":157,"name":158,"url":159,"met":160,"kcal_hour_male":161,"kcal_hour_female":162,"delta_pct":163,"is_estimate":45},"giri","Гиревой спорт","\u002Factivities\u002Fgiri",8,627,442,129,{"slug":165,"name":166,"url":167,"met":168,"kcal_hour_male":169,"kcal_hour_female":170,"delta_pct":171,"is_estimate":45},"trenirovka","Тренировка в зале и дома","\u002Factivities\u002Ftrenirovka",4.5,353,249,29,{"slug":173,"name":174,"url":175,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":155,"is_estimate":46},"goryachaya-yoga","Горячая йога (бикрам)","\u002Factivities\u002Fgoryachaya-yoga",{"slug":177,"name":178,"url":179,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":155,"is_estimate":45},"hodba-na-meste","Ходьба на месте","\u002Factivities\u002Fhodba-na-meste",{"slug":181,"name":182,"url":183,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":155,"is_estimate":45},"kacheli","Качели","\u002Factivities\u002Fkacheli",{"slug":185,"name":186,"url":187,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":155,"is_estimate":45},"prisedaniya","Приседания","\u002Factivities\u002Fprisedaniya",{"slug":189,"name":190,"url":191,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":155,"is_estimate":45},"rybalka","Рыбалка","\u002Factivities\u002Frybalka",{"slug":193,"name":194,"url":195,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":155,"is_estimate":45},"snegohod","Снегоход","\u002Factivities\u002Fsnegohod",{"slug":197,"name":198,"url":199,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":155,"is_estimate":45},"zaryadka","Утренняя зарядка","\u002Factivities\u002Fzaryadka",[201,205,209],{"slug":202,"name":203,"url":204},"zhim-ganteley-stoya","Жим гантелей стоя","\u002Fexercises\u002Fzhim-ganteley-stoya",{"slug":206,"name":207,"url":208},"tyaga-ganteli-v-naklone","тяга гантели в наклоне","\u002Fexercises\u002Ftyaga-ganteli-v-naklone",{"slug":210,"name":211,"url":212},"vypad-s-gantelyami","Выпад с гантелями","\u002Fexercises\u002Fvypad-s-gantelyami",[214,216,217],{"type":215,"title":153,"url":154},"activity",{"type":215,"title":158,"url":159},{"type":215,"title":166,"url":167},[219,220,221,222],{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},{"kind":11,"category":12,"desc":53,"note":14,"based_on":14,"url":15},{"kind":11,"category":12,"desc":60,"note":14,"based_on":14,"url":15},{"kind":11,"category":12,"desc":68,"note":14,"based_on":14,"url":15},{"page_type":215,"point":14,"template":224,"blocks":228},{"kind":225,"title_tpl":226,"description_tpl":227,"h1_tpl":14,"og_image":14,"noindex":45},"default","[[name]]: сколько калорий сжигается — калькулятор и таблица","[[name]] — [[kcal_male]] ккал в час у мужчины 90 кг и [[kcal_female]] ккал у женщины 60 кг ([[met]] MET). 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