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Правильный порядок — ноги, корпус, руки, и в обратном порядке на возврате.",[20,21,22,23],"Мощность в ваттах: единственный объективный показатель на гребном станке.","Техника: гребок «от ног» даёт больше мощности при меньшей усталости.","Темп гребков: 24–28 в минуту эффективнее суетливых 40 с коротким захватом.","Настройка демпфера: высокое значение имитирует тяжёлую лодку, а не «больше калорий».",[25,26,27,28],"Смотрите на среднюю мощность и темп 500 м, а не на счётчик калорий консоли.","Начинайте с 10–15 минут: спина устаёт раньше, чем сердце.","Демпфер 3–5 подходит большинству, крайние значения нужны редко.","Гребля хорошо дополняет силовую: даёт кардио без ударной нагрузки на колени.",[],{"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,[41,50,59,67],{"key":42,"label":43,"met":9,"met_source":44,"is_estimate":46,"is_default":47,"speed_kmh":14,"reps_per_min":14,"note":14,"child_url":14,"kcal_hour_male":48,"kcal_hour_female":49},"umerenno","Умеренно, около 100 Вт",{"kind":11,"category":12,"desc":45,"note":14,"based_on":14,"url":15},"rowing, stationary, 100 watts, moderate effort",false,true,548,387,{"key":51,"label":52,"met":53,"met_source":54,"is_estimate":46,"is_default":46,"speed_kmh":14,"reps_per_min":14,"note":56,"child_url":14,"kcal_hour_male":57,"kcal_hour_female":58},"legko","Спокойно, разминочный темп",4.8,{"kind":11,"category":12,"desc":55,"note":14,"based_on":14,"url":15},"rowing, stationary, 50 watts, light effort","Низкий темп гребков, свободное дыхание",376,265,{"key":60,"label":61,"met":62,"met_source":63,"is_estimate":46,"is_default":46,"speed_kmh":14,"reps_per_min":14,"note":14,"child_url":14,"kcal_hour_male":65,"kcal_hour_female":66},"150-vt","150 Вт, тяжело",8.5,{"kind":11,"category":12,"desc":64,"note":14,"based_on":14,"url":15},"rowing, stationary, 150 watts, vigorous effort",666,470,{"key":68,"label":69,"met":70,"met_source":71,"is_estimate":46,"is_default":46,"speed_kmh":14,"reps_per_min":14,"note":73,"child_url":14,"kcal_hour_male":74,"kcal_hour_female":75},"200-vt","200 Вт, очень тяжело",12,{"kind":11,"category":12,"desc":72,"note":14,"based_on":14,"url":15},"rowing, stationary, 200 watts, very vigorous effort","Соревновательный режим, дольше 10 минут удерживают единицы",940,663,{"durations":77,"shows_distance":46,"shows_steps":46,"shows_reps":46,"rows":79},[78,35,38],15,[80,97,116,133],{"variant":42,"label":43,"met":9,"speed_kmh":14,"male":81,"female":89},[82,85,88],{"minutes":78,"gross":83,"net":84,"km":14,"steps":14,"reps":14},137,118,{"minutes":35,"gross":86,"net":87,"km":14,"steps":14,"reps":14},274,235,{"minutes":38,"gross":48,"net":66,"km":14,"steps":14,"reps":14},[90,93,95],{"minutes":78,"gross":91,"net":92,"km":14,"steps":14,"reps":14},97,83,{"minutes":35,"gross":94,"net":39,"km":14,"steps":14,"reps":14},193,{"minutes":38,"gross":49,"net":96,"km":14,"steps":14,"reps":14},332,{"variant":51,"label":52,"met":53,"speed_kmh":14,"male":98,"female":107},[99,102,105],{"minutes":78,"gross":100,"net":101,"km":14,"steps":14,"reps":14},94,74,{"minutes":35,"gross":103,"net":104,"km":14,"steps":14,"reps":14},188,149,{"minutes":38,"gross":57,"net":106,"km":14,"steps":14,"reps":14},298,[108,111,114],{"minutes":78,"gross":109,"net":110,"km":14,"steps":14,"reps":14},66,53,{"minutes":35,"gross":112,"net":113,"km":14,"steps":14,"reps":14},133,105,{"minutes":38,"gross":58,"net":115,"km":14,"steps":14,"reps":14},210,{"variant":60,"label":61,"met":62,"speed_kmh":14,"male":117,"female":125},[118,120,123],{"minutes":78,"gross":39,"net":119,"km":14,"steps":14,"reps":14},147,{"minutes":35,"gross":121,"net":122,"km":14,"steps":14,"reps":14},333,294,{"minutes":38,"gross":65,"net":124,"km":14,"steps":14,"reps":14},588,[126,129,131],{"minutes":78,"gross":127,"net":128,"km":14,"steps":14,"reps":14},117,104,{"minutes":35,"gross":87,"net":130,"km":14,"steps":14,"reps":14},207,{"minutes":38,"gross":66,"net":132,"km":14,"steps":14,"reps":14},415,{"variant":68,"label":69,"met":70,"speed_kmh":14,"male":134,"female":141},[135,137,139],{"minutes":78,"gross":87,"net":136,"km":14,"steps":14,"reps":14},215,{"minutes":35,"gross":66,"net":138,"km":14,"steps":14,"reps":14},431,{"minutes":38,"gross":74,"net":140,"km":14,"steps":14,"reps":14},862,[142,144,146],{"minutes":78,"gross":39,"net":143,"km":14,"steps":14,"reps":14},152,{"minutes":35,"gross":96,"net":145,"km":14,"steps":14,"reps":14},304,{"minutes":38,"gross":75,"net":147,"km":14,"steps":14,"reps":14},608,[149,152,155,158,161],{"q":150,"a":151},"Сколько калорий сжигает 30 минут гребли?","В умеренном режиме мужчина 90 кг потратит около 305 ккал, женщина 60 кг — около 205 ккал. На 150 Вт цифра вырастет примерно на четверть.",{"q":153,"a":154},"Гребной тренажёр заменяет силовую?","Нет. Он тренирует выносливость и укрепляет спину, но для роста силы и мышечной массы нужны подходы с большим весом и малым числом повторов.",{"q":156,"a":157},"Почему после гребли болит поясница?","Обычно из-за круглой спины и тяги руками вместо толчка ногами. Уменьшите темп и восстановите последовательность движения.",{"q":159,"a":160},"Гребля или бег для похудения?","По расходу они сопоставимы, но гребля мягче к суставам и включает верх тела. Выбирайте то, что сможете делать регулярно.",{"q":162,"a":163},"Как понять, что техника гребка правильная?","Проверьте порядок движения: сначала толчок ногами, затем отклонение корпуса, и только потом тяга руками. На возврате всё в обратном порядке. Если после десяти минут забиты бицепсы и предплечья, а ноги свежие, значит вы тянете руками. 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