You are on page 1of 225
AKO BUT BT Me UE mT VM MOCTPOMTb COBEPWWEHHOE TENO Ter Le yaa aap ee AKO MAHTAHBEJIJIO ora Mee eReL ua Bator Re Cel RnR ere eee em tl oa Bega ie le tea Bete en eee el nie Celene Res MoM Tool [i letot Veen ooaTee Me ToN ier UT Roman. Marat aS Mol 2 Pa, DBOJIFOLYUA 1 ysepen, 4To B CnoBape alinuiicKoro sgbika KapTHHKa c E>Ko MaHralbenno TOUT paso CO CNOBOM «cbuTHeC™. PbKO — OAKH 43 CAMbIX BAOXHOBNAIOWNX WTBOPYECKX Monel M3 BCeX, C KeM | BHaKOM. OH 4 Bac BAOXHOBMT. Hy a ecna 9Toro Mano, To k KAKAO! KHiMre NpnaraeTcA GecnnarHbil crpunTHal Yennnur Tarym, «K4nHa Ha MaHeTe», ro MHHiNIo vsnaHina People iw Exo BoTpeTunnce B corte Ha Bpy4eHnn npemmn «Mynbc» Accoumaynn wr- poKos HauwoHanbHoi cbyTGonbHol num (NFLPA Pulse Awards) Heckonbko net Hasan, Mol C HMIM / ero TpeHepoM OGcyrkfIaNh BONPOCE! TEHMPOBOK, SAOPOBbA nuraHia, NOrOBOPMN O TOM, KaK YNOPHbIMt TpyA VM CTpemneHne K Yen NoMoraioT nocTHMb ycriexa. MHe o4eHb noBesno — [Ko cbIrpan B@KHyIO ponib B MOeM KUSHM. Mapcenec SIsiouc, VirpoK KOMaHIALI ro aMepHKAHCKOMy cbyT6ony «[}keKcoHEMNTCKHe sryapbi> ravseckas cbopma [pxo npocto HeBeporTHa. Ha CbeMKAX MbI B LLIYTKY HasbIBarn ero «Xonsunit cneusdberr. Ctusex Copep6epr, pexnccep chunbma «Cynep Malik» A sHakom ¢ [)Ko Net ABANUATb M He SHaIO HMKOFO C Gonee LUKpOKMMH 4 YcHep- MbIBAIOLUMN NOsHAHUAMN O6 ynpaxHeHMAx n cbuTHece. Ero Teno — nyauuniA Tomy npumep. A nvtasica “ npoBogMn TpeHMpOBKH, Kak COBeTOBaN [pKO, M MHE yAanoc’ 3a MeCALY Ha6par> NOYTH NAT KiMNOrpaMMOB MBILeHHO! Maccei. MpH- cnywaiirect kK [>ko — OH Bac He nopBepeT. Mart Bowep, vcnonkuTenb rnaBHoi ponn B cepuane «Benbili BOPOTHM4OK™ Ecnu abi xorvTe yaHaTs, umeeT unu HeT >Ko MaHraHbenno npegctasnenne 0 cbiTHece v snopoBom o6pase xvaHn, — MPOCTO MOCMOTPUTE HA HETO! Tanto, xeaTur yke cMoTpeTb. Kpve Xapnen, Bepywynii Woy «Talking Dead» 4 nogkacta «The Nerdist» Bo epems cbeMok B AtmaHTe Mbt c [Ko perynapHo Kayannce. OH He ToNbKO NoKagan MHe, Kak CaM TPeHUPyeTCR, HO eye M NopenMncA napoyKol OcobEIx cekpetos — Korma 8 BepHynca AOMOM, BOCTOPry Moei KeHbI 8 NoCTeNn He Obino npenena! Ji060h, kro mo6uT xopOUIM Cekc, AOMKEH NPONeCTb sty KHiMTy! Make Maprviin, akrep, vsBeCTHBII No cinbMy «TixooKeaHCKHi pyOex> B mupe KiHo NonHo MCTOput O TOM, Kak AKTepS! HAKANIBAIOT MBILULISI MIM XyA@OT ana poni, [ko — onMl va Takix napHer, Mlovemy, aymaeTe, OH Tak 4acTO Kpa- cyeTcA Ha o6noxKax KypHanoe? [eno 8 TOM, 4TO OH TOTO OTaT AeNy BCero ce6s, A TpeHupyioct yoke Gonbuse CopoKa NeT 4 sHalO, 4TO Takoe Teno HOCTH- raeTca nocpeACTaOM GesyKOpusHeHHOli UCONHMTeNbHOCTH M HeYenoBeYeCKOn Avcunnninnb!. Tu Ka¥ecTea Hapsy c Gesynpe4Hon aueTon [>xo cpenanu ero TaKVM, KaKOH OH ECT, Kean Hows, Obiswind pectnep, o6nagatent YeMnvoHcKoro nosca WWE EVOLUTION THE CUTTING-EDGE GUIDE TO BREAKING DOWN MENTAL WALLS AND BULDING THE BODY YOU'VE ALWAYS WANTED JOE MANGANIELLO WORHOUTS DESIGNED BY RON MATHEWS GALLERY BOOKS New York « London + Toronto » Sydney + New Delhi IBOSJIMOUUA KAK CJIOMATb MEHTAJIbHbIE CTEHbI U NOCTPOUTb COBEPWEHHOE TEJIO AKO MAHFAHBEJIIO EADAZTINTER® Conr-nerepsypr » Mocksa Exarepm6ypr- Boponon Hioxnnit Hopropon - Pocroa-va-flony - Camapa - Mick 2017 D)ko MaHraHbenno SpBontoyna. Kak cnomaTb MeHTanbHble cTeHbI M NocTponTb CoBepweHHoe Teno Cepua «Tpenmponouran sna» Tlepesea ¢ anenuitckozo H. Hosuxoe Banenysoutas peaaxuoreti B. Mansuoxioia Pysonosurrens npoexra E, Henauatinen Beayiutl peaaxtop J, Hesoxaiinen O610Ka C. Jeawamescras Jrreparypuuti pesiaxrop E, Tuxowoea Koppexropit A. Hipuujenoea, H. Cudopoea YAK 796 BBK 75.15 Oxo Marratbenno M23. Saoniouna. Kak croMaTs MeHTanbHble CTeHbI M NOCTPOHTS COBEpUleHHOe Teno. — CTI6.: MuTep, 2017. — 224 c.: wn. — (Cepia «Tpennposouran s0Ha»), ISBN 978-5-496-02412-9 Jbxo Maniraseso10 — sonecratt rounmyzcsnit axrep («Hacrosmax xpont», «Cynep Matic), iammounit myexyoarypor, TOPO sAMIUIVIOT MYARSHHE H HOCHHIAIOTES ReHUMIHII, Crubent CoxepGepr nastasaer [peo «Nouns enetrxipertor0>. Ero norpacaroutas pisiteckaa ibopva — pesynitar sausTHlt no cneuMamo paspaGoraNHOM HM NeTORUKE, O KOTOPOIK sHAIOT Ne reutbxo 8 Posutiyte, WO HO Hem tupe, B 3TOH KET’ OH He MpOCTO sesHITEH CeKPeTaNtH CHOC yaeKAsIHO uTTHEC-MpOF PANN ho Ht wooayurenner nex, K10 NOTE Gut AOGHTECH ConEpINEHHON FpopMHI, OAHAKD He HaxowUAT w eeGe ext WAM BCE Bers Gpocaet avaToe, C noMoI{0 9TOH HOXHOMIAOMLH KHHEH KALA eMoxeT coNsATE Teo CBOeit Mes 12+ (B coorsercrauu c Mepepanbibim saKoHom oT 29 AeKaGpa 2010 r. Ne 436-3.) ISBN 978-1476716701 arn, © 2013 by 3:59, Inc. ISBN 978-5-496-02412-9 pyc. © Mlepesoa Ha pyccwmit AsuK OOO Mianarentcreo «Ilntep», 2017 © Vananne Ha pycckom rabike, orpopmnene OOO Visnarenberso «Mlnrep», 2017 © Cepua «Tpennponounan sonan, 2017 ‘pana na naga ronyserui ne cornaworseo ¢ Galery Books. 8 aun, HNkaKOR acre nao HNTH He Hae Eure BoonPENaMERIENA 8 Ka Bo 70 yn Geo opMe Bes rCANENHOO pasPEWeNI AE Vuntopnaia, conepeauincn » peivioh Were, Ronyieka Ws NcTowuca, paceNaTPNBSeULX HaRaTenKCTBON Ya HASH. TOM He NOHOD, Hues 9 SHAY Bos- tome Yencsextomte wi TeatinceNt® OUNGHR, mIRaTenbcrBo He Mom TepanTipoRare BBconaTHND TOsKOGTe W NOMMOTY NpHBORER CEBAlrA W We HoGST ‘reercraeerocrn a oshovonte GUNGR, chaaanyue c HetonesDeaiieM at, (000 atrep ipecen, 192102, Cankr-MerepOypr ya. Anapeeaceas (3, Bosna), 3, serep A, no, TH. asoronaa asrera — obepoceniicet xaacensprestep npoxyxagms OK 034-2014, — Kuru, Gpownops,seTomsi nevarute upose H nosoSuie nese MeTepvan (08.12.16. @opuar 4x10816. Bywara offcersas, Yer. nn. 23,520. Tupaae 3000, Jans $9417 S811 Togrcano a ‘Ommovarano » coorsererai © ypeaoeranseinisesazepunasin » OOO “HTIK Tapero-Mpa” 170546, Tweperas o6acr®,Flposiuinennas soKa Bopowend-I, onritene NSA ww.parto-printru COAEPKAHUE NPEAUCNOBME APHOJIBAA WUBAPLIEHEITEPA .........-..00eeeeeee ee TT BBEQEHME . .15 HEYQ)AYA KAK OYHAAMEHT BYAYUMX NOBEA..........19 3:59. LIAMPbI, KOTOPbIE U3MEHAT BALY KU3BHb........25 OT LENU — K MEUCTBUID.........0cccccsccecccscceesesee33 HOBDIE MPABUJIA TPEHUPOBOK...........0eeeeee eee eee BD B OMUMAHUV HOBOLOTEDSIA ...... 0c eeeeeee eee cece ee eT SBONIOWMA. WECTAHEAENbHOE MPEOBPAMEHHE ......59 COBEPWWEHCTBYA MUTAHME .........-....- saeseseceeses 8S KYBUKU MPECCA — MUCCHA BbINOIHUMA .............93 MbILWLbI PESIbBE®: MANEHBKME XUTPOCTH .......... 101 NOCHE SBOMIOWMN......... errr r errr reer reer er rees |e OMMCAHME YMPAKHEHMM. . 115 TPYHbIE MbILLILbI >Kum wraHra nenka 116 Onknmatia Ha 6pycbAX «2... Aah Kum rakreneli nexa 117 Ceenenve pyk Ha GnoKe nepep CO6OM ........+. 124 Kim wraHiry siewa Onknmatne 125 Ha HaKNOHHOM CKAMBE. es sees 118 Tnnomerpnueckne onsumaHiia Kum raHTenen neka oT CKaMbi 126 Ha HaK/IOHHOM CKaMbe. ‘ tenes «119° Onxvmanua or ckambn 127 Ceepenne pyk Ha TpeHarKepe Pec Deck 120 y3kve oTKMMAHIMA OT CKaMbH 128 Paaeaene ratreneli mera 121 Pnnomerpuueckne orxnMatn ?KM WTAHTM Neska Y3KM XBaTOM. 122 4epe3 6nny oT wraHrM. 129 Beedenue 7 CIMMHA Tara BepxHero Gnoxa npAMBIM uiMpokvia xeatom Tara sepxHero 6noka HelpansHeim vpokum xeaToM Tara BepxHero Gnoka HelirpanbHti aK XBaTOM us Tara Bepxvero 6noka O6paTHbiM yakviM XBATOM Tara raHTenu 8 Haknioxe 8 ynope Ha CkaMibio HefiTpanbHbi xBaTOM Tara rahrenn B Haknowe 6 ynope Ha cKaMoi0 OGparii xB—TOM Tara raHreneii 8 HaknoHe Helirpanbybin xeaToM, Tara HunkHero 6noka npaMbiM WMpoKMM xBaTOM Tara tumeero 6nioka HeMmpansHtim lpoKum xEaT0N HOrMW Npuceganur co wraHroa Tipncenanua co wrakro# nepeg Cobo Cratiosar tara >kum Horaw CrvBaiina Hor 8 Konenx Ha TpeHamKepe CrnGasina Horm 8 KoneHe Ha tpeHaxepe PaaruGanina Hor @ KoneHsx Ha TpeHaxepe Ky6xoabie npyceqanua c ratTensio inn rvpeit O6pariie sbinanb! Bonrapckne cnnur-npwcenarina Tlombem Ha ckambh c raHTenswn TPUYENChI PasrnOaHia pyk lOkTAX Ha BepxHem GnoKe cV-06pa3H0n pyxorriio PasritGaHiia py & NOKTAX Ha BepxHeM 6noKe CMpAMOM pyxoATEIO Parana pyk 8 noKTAX Ha BepxHEM 6rloKe kaHaTHOM pyxoaTbio nepen Cobol 8 Axo Maneanvenno. IBONWYUA - 130 131 132 133, 134 +135, 136 137 138 156 157 - 158 159 171 172 173 Tara HyekHero 6noKa O6parHbim: y3KMM XBaTOM, Tara Hvextiero 6noka HeffTpanbHbim yaKiM xBaTom TloaTarneatins ripaAMbiM wypoKiM xBaTOM. Tlogirarneatina o6parHun y3knM xBaTOM Tara WTaHrv B HaKNOHE npAMEIM wMpOKIN xearom Tara HwxHero 6noka B HaknoHe OGpatHbim y3KVIM XBaTOM. Tynosep co wtaHroit......... Tara ralreneit a Haxnowe cigs Tara ranreneit 8 Haxnove cigs rpeGHtins ABUKeHHEM Tara Bepxtero Gnoka npawsimn pykaMn k Genpam Tnnomerpnueckuii nogbem HA CKAMBIO.CNPBIKKOM. 2. scsee eves Tonpem Ha ckambio. Waraiouyne sbinagbi c raHTeniMu, Nwomerpnueckne npuiceganun c nppiKKoM.... Npeekkit snepeg c npucenarnem Npucenanua, Boinaget Flpoowei Ha ALM nl CkaNbIO Moctuk or ckambu ogHoii Horoi. Tponkkn Hepes ckamoio Bepnn PasrviGaHia pyk 8 NOKTAX Ha BepxHeM 6noKe C KaHaTHOM PykKOATHIO HAA FONOBON..... Opanuyscaia nM... PasruBaHina pyk co wrraHirolc EZ-rpmdom nexka Pasru6aHua pyk 8 ynope Kam wirara eka y3knM xBaTOM, - 139 - 140, 141 142 143 144 145 146 147 148 160 161 162 163 164 165 166 167 168 169 170 174 175 176 77 178

You might also like