{"id":11042,"date":"2024-10-28T22:32:57","date_gmt":"2024-10-28T22:32:57","guid":{"rendered":"https:\/\/langs.physio-pedia.com\/practical-guide-to-hip-and-knee-strengthening-uk\/"},"modified":"2024-10-28T22:32:57","modified_gmt":"2024-10-28T22:32:57","slug":"practical-guide-to-hip-and-knee-strengthening-uk","status":"publish","type":"page","link":"https:\/\/langs.physio-pedia.com\/uk\/practical-guide-to-hip-and-knee-strengthening-uk\/","title":{"rendered":"\u041f\u0440\u0430\u043a\u0442\u0438\u0447\u043d\u0456 \u043d\u0430\u0441\u0442\u0430\u043d\u043e\u0432\u0438 \u0449\u043e\u0434\u043e \u0437\u043c\u0456\u0446\u043d\u0435\u043d\u043d\u044f \u043a\u0443\u043b\u044c\u0448\u043e\u0432\u043e\u0433\u043e \u0442\u0430 \u043a\u043e\u043b\u0456\u043d\u043d\u043e\u0433\u043e \u0441\u0443\u0433\u043b\u043e\u0431\u0456\u0432"},"content":{"rendered":"<div class=\"mw-parser-output\">\n<div class=\"editorbox\">\n<p><b>\u0410\u0432\u0442\u043e\u0440<\/b>&#8211; <a title=\"User:Wanda van Niekerk\" href=\"\/User:Wanda_van_Niekerk\">Wanda van Niekerk<\/a> \u043d\u0430 \u043e\u0441\u043d\u043e\u0432\u0456 \u043a\u0443\u0440\u0441\u0443 <a class=\"external text\" href=\"https:\/\/members.physio-pedia.com\/course_tutor\/lee-herrington\/\" rel=\"nofollow\">Lee Herrington<\/a><\/p>\n<p><b>\u041d\u0430\u0439\u043a\u0440\u0430\u0449\u0456 \u0430\u0432\u0442\u043e\u0440\u0438<\/b> &#8211; <a class=\"mw-userlink\" title=\"User:Wanda van Niekerk\" href=\"\/User:Wanda_van_Niekerk\"><bdi>Wanda van Niekerk<\/bdi><\/a> \u0442\u0430 <a class=\"mw-userlink\" title=\"User:Jess Bell\" href=\"\/User:Jess_Bell\"><bdi>Jess Bell<\/bdi><\/a><\/p>\n<\/div>\n<div id=\"toc\" class=\"toc\" role=\"navigation\" aria-labelledby=\"mw-toc-heading\"><input id=\"toctogglecheckbox\" class=\"toctogglecheckbox\" style=\"display: none;\" role=\"button\" type=\"checkbox\"><\/p>\n<div class=\"toctitle\" dir=\"ltr\" lang=\"en\">\n<h2 id=\"mw-toc-heading\">\u0417\u043c\u0456\u0441\u0442<\/h2>\n<\/div>\n<ul>\n<li class=\"toclevel-1 tocsection-1\"><a href=\"#Progressive_Overload_for_Strength_Development\"><span class=\"tocnumber\">1<\/span> <span class=\"toctext\">\u041f\u0440\u043e\u0433\u0440\u0435\u0441\u0438\u0432\u043d\u0435 \u043d\u0430\u0432\u0430\u043d\u0442\u0430\u0436\u0435\u043d\u043d\u044f \u0434\u043b\u044f \u0440\u043e\u0437\u0432\u0438\u0442\u043a\u0443 \u0441\u0438\u043b\u0438<\/span><\/a><\/li>\n<li class=\"toclevel-1 tocsection-2\"><a href=\"#Isolated_Muscle_Work_Around_the_Muscles_of_the_Hip_and_Knee\"><span class=\"tocnumber\">2<\/span> <span class=\"toctext\">\u0406\u0437\u043e\u043b\u044c\u043e\u0432\u0430\u043d\u0430 \u0440\u043e\u0431\u043e\u0442\u0430 \u043c&#8217;\u044f\u0437\u0456\u0432 \u043a\u0443\u043b\u044c\u0448\u043e\u0432\u043e\u0433\u043e \u0442\u0430 \u043a\u043e\u043b\u0456\u043d\u043d\u043e\u0433\u043e \u0441\u0443\u0433\u043b\u043e\u0431\u0456\u0432<\/span><\/a>\n<ul>\n<li class=\"toclevel-2 tocsection-3\"><a href=\"#Gluteus_Maximus\"><span class=\"tocnumber\">2.1<\/span> <span class=\"toctext\">\u0412\u0435\u043b\u0438\u043a\u0438\u0439 \u0441\u0456\u0434\u043d\u0438\u0447\u043d\u0438\u0439 \u043c&#8217;\u044f\u0437<\/span><\/a><\/li>\n<li class=\"toclevel-2 tocsection-4\"><a href=\"#Gluteus_medius\"><span class=\"tocnumber\">2.2<\/span> <span class=\"toctext\">\u0421\u0435\u0440\u0435\u0434\u043d\u0456\u0439 \u0441\u0456\u0434\u043d\u0438\u0447\u043d\u0438\u0439 \u043c&#8217;\u044f\u0437<\/span><\/a><\/li>\n<li class=\"toclevel-2 tocsection-5\"><a href=\"#Summaries_of_articles_focusing_on_hip_rehabilitation_exercises\"><span class=\"tocnumber\">2.3<\/span> <span class=\"toctext\"><b>\u041a\u043e\u0440\u043e\u0442\u043a\u0438\u0439 \u0437\u043c\u0456\u0441\u0442 \u0441\u0442\u0430\u0442\u0435\u0439, \u043f\u0440\u0438\u0441\u0432\u044f\u0447\u0435\u043d\u0438\u0445 \u0432\u043f\u0440\u0430\u0432\u0430\u043c \u0432 \u0440\u0435\u0430\u0431\u0456\u043b\u0456\u0442\u0430\u0446\u0456\u0457 \u043a\u0443\u043b\u044c\u0448\u043e\u0432\u043e\u0433\u043e \u0441\u0443\u0433\u043b\u043e\u0431\u0430<\/b><\/span><\/a><\/li>\n<li class=\"toclevel-2 tocsection-6\"><a href=\"#Hip_Adductors\"><span class=\"tocnumber\">2.4<\/span> <span class=\"toctext\">\u041f\u0440\u0438\u0432\u0456\u0434\u043d\u0456 \u043c&#8217;\u044f\u0437\u0438 \u0441\u0442\u0435\u0433\u043d\u0430<\/span><\/a><\/li>\n<li class=\"toclevel-2 tocsection-7\"><a href=\"#Hamstrings\"><span class=\"tocnumber\">2.5<\/span> <span class=\"toctext\">\u041c&#8217;\u044f\u0437\u0438 \u0437\u0430\u0434\u043d\u044c\u043e\u0457 \u043f\u043e\u0432\u0435\u0440\u0445\u043d\u0456 \u0441\u0442\u0435\u0433\u043d\u0430 (Hamstrings)<\/span><\/a><\/li>\n<li class=\"toclevel-2 tocsection-8\"><a href=\"#Quadriceps\"><span class=\"tocnumber\">2.6<\/span> <span class=\"toctext\">\u0427\u043e\u0442\u0438\u0440\u0438\u0433\u043e\u043b\u043e\u0432\u0438\u0439 \u043c\u02bc\u044f\u0437 \u0441\u0442\u0435\u0433\u043d\u0430<\/span><\/a><\/li>\n<\/ul>\n<\/li>\n<li class=\"toclevel-1 tocsection-9\"><a href=\"#Adapting_Closed_Chain_Exercises_for_Either_Knee_or_Hip_Bias\"><span class=\"tocnumber\">3<\/span> <span class=\"toctext\">\u0410\u0434\u0430\u043f\u0442\u0430\u0446\u0456\u044f \u0432\u043f\u0440\u0430\u0432 \u0443 \u0437\u0430\u043a\u0440\u0438\u0442\u043e\u043c\u0443 \u043a\u0456\u043d\u0435\u043c\u0430\u0442\u0438\u0447\u043d\u043e\u043c\u0443 \u043b\u0430\u043d\u0446\u044e\u0437\u0456 \u0432\u0456\u0434\u043f\u043e\u0432\u0456\u0434\u043d\u043e \u0434\u043e \u0432\u0456\u0434\u0445\u0438\u043b\u0435\u043d\u043d\u044f \u043a\u043e\u043b\u0456\u043d\u043d\u043e\u0433\u043e \u0430\u0431\u043e \u043a\u0443\u043b\u044c\u0448\u043e\u0432\u043e\u0433\u043e \u0441\u0443\u0433\u043b\u043e\u0431\u0430<\/span><\/a><\/li>\n<li class=\"toclevel-1 tocsection-10\"><a href=\"#References\"><span class=\"tocnumber\">4<\/span> <span class=\"toctext\">\u041f\u043e\u0441\u0438\u043b\u0430\u043d\u043d\u044f<\/span><\/a><\/li>\n<\/ul>\n<\/div>\n<h2><span id=\"Progressive_Overload_for_Strength_Development\" class=\"mw-headline\">\u041f\u0440\u043e\u0433\u0440\u0435\u0441\u0438\u0432\u043d\u0435 \u043d\u0430\u0432\u0430\u043d\u0442\u0430\u0436\u0435\u043d\u043d\u044f \u0434\u043b\u044f \u0440\u043e\u0437\u0432\u0438\u0442\u043a\u0443 \u0441\u0438\u043b\u0438<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Progressive Overload for Strength Development\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;veaction=edit&amp;section=1\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Progressive Overload for Strength Development\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;action=edit&amp;section=1\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h2>\n<p>\u041d\u0430\u0441\u0442\u0443\u043f\u043d\u0456 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u043d\u044f \u0432\u0438\u0441\u0432\u0456\u0442\u043b\u044e\u044e\u0442\u044c \u0437\u0430\u0433\u0430\u043b\u044c\u043d\u0456 \u043f\u0440\u0438\u043d\u0446\u0438\u043f\u0438, \u044f\u043a\u0456 \u0441\u043b\u0456\u0434 \u0432\u0440\u0430\u0445\u043e\u0432\u0443\u0432\u0430\u0442\u0438 \u0449\u043e\u0434\u043e \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0443\u044e\u0447\u043e\u0433\u043e \u043d\u0430\u0432\u0430\u043d\u0442\u0430\u0436\u0435\u043d\u043d\u044f.<\/p>\n<ul>\n<li>\u0411\u0443\u0434\u044c \u043b\u0430\u0441\u043a\u0430, \u043f\u0430\u043c&#8217;\u044f\u0442\u0430\u0439\u0442\u0435 \u043f\u0440\u043e \u043d\u0430\u0441\u0442\u0443\u043f\u043d\u0456 \u0414\u0412\u0410 \u043c\u043e\u043c\u0435\u043d\u0442\u0438 \u043f\u0456\u0434 \u0447\u0430\u0441 \u0440\u043e\u0431\u043e\u0442\u0438 \u0437 \u043f\u0430\u0446\u0456\u0454\u043d\u0442\u043e\u043c, \u044f\u043a\u0438\u0439 \u043f\u043e\u0442\u0440\u0435\u0431\u0443\u0454 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0438 \u0437\u0431\u0456\u043b\u044c\u0448\u0435\u043d\u043d\u044f \u0441\u0438\u043b\u0438<sup id=\"cite_ref-:5_1-0\" class=\"reference\"><a href=\"#cite_note-:5-1\">(1)<\/a><\/sup>:\n<ul>\n<li>\u0432\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u043d\u044f \u0440\u0456\u0432\u043d\u044f \u043d\u0430\u0432\u0430\u043d\u0442\u0430\u0436\u0435\u043d\u043d\u044f, \u0437 \u044f\u043a\u0438\u043c \u043f\u0430\u0446\u0456\u0454\u043d\u0442 \u043c\u043e\u0436\u0435 \u0432\u043f\u043e\u0440\u0430\u0442\u0438\u0441\u044f \u043d\u0430 \u0434\u0430\u043d\u0438\u0439 \u043c\u043e\u043c\u0435\u043d\u0442<\/li>\n<li>\u043f\u043e\u0441\u0442\u0456\u0439\u043d\u0435 \u043f\u0435\u0440\u0435\u043e\u0446\u0456\u043d\u044e\u0432\u0430\u043d\u043d\u044f \u0441\u0438\u0442\u0443\u0430\u0446\u0456\u0457 \u0432 \u043c\u0456\u0440\u0443 \u0442\u043e\u0433\u043e, \u044f\u043a \u043f\u0430\u0446\u0456\u0454\u043d\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0443\u0454 <sup id=\"cite_ref-2\" class=\"reference\"><a href=\"#cite_note-2\">(2)<\/a><\/sup><\/li>\n<\/ul>\n<\/li>\n<li>\u041f\u043e\u0441\u0442\u0443\u043f\u043e\u0432\u043e \u0437\u0431\u0456\u043b\u044c\u0448\u0443\u0432\u0430\u0442\u0438 \u043d\u0430\u0432\u0430\u043d\u0442\u0430\u0436\u0435\u043d\u043d\u044f \u043d\u0430 \u0442\u043a\u0430\u043d\u0438\u043d\u043d\u043e\u043c\u0443 \u0442\u0430 \u0441\u0438\u0441\u0442\u0435\u043c\u043d\u043e\u043c\u0443 \u0440\u0456\u0432\u043d\u044f\u0445<sup id=\"cite_ref-3\" class=\"reference\"><a href=\"#cite_note-3\">(3)<\/a><\/sup><\/li>\n<li>\u0417\u0430\u0431\u0435\u0437\u043f\u0435\u0447\u0438\u0442\u0438 \u0434\u043e\u0441\u0442\u0430\u0442\u043d\u0456\u0439 \u0447\u0430\u0441 \u0432\u0456\u0434\u043d\u043e\u0432\u043b\u0435\u043d\u043d\u044f \u0434\u043b\u044f \u0430\u0434\u0430\u043f\u0442\u0430\u0446\u0456\u0457<\/li>\n<li>\u0417\u0430\u0441\u0442\u043e\u0441\u0443\u0432\u0430\u043d\u043d\u044f \u0432\u0456\u0434\u043f\u043e\u0432\u0456\u0434\u043d\u043e\u0433\u043e \u043d\u0430\u0432\u0430\u043d\u0442\u0430\u0436\u0435\u043d\u043d\u044f \u043d\u0435\u043e\u0431\u0445\u0456\u0434\u043d\u0435 \u0434\u043b\u044f \u0437\u0430\u0431\u0435\u0437\u043f\u0435\u0447\u0435\u043d\u043d\u044f \u043d\u0435\u043e\u0431\u0445\u0456\u0434\u043d\u043e\u0457 \u0430\u0434\u0430\u043f\u0442\u0430\u0446\u0456\u0457<\/li>\n<li><b>\u041f\u0440\u0438\u043d\u0446\u0438\u043f \u0441\u043f\u0435\u0446\u0438\u0444\u0456\u0447\u043d\u043e\u0457 \u0430\u0434\u0430\u043f\u0442\u0430\u0446\u0456\u0457 \u0434\u043e \u0432\u0438\u0437\u043d\u0430\u0447\u0435\u043d\u043e\u0433\u043e \u043d\u0430\u0432\u0430\u043d\u0442\u0430\u0436\u0435\u043d\u043d\u044f (Specific Adaptation to Imposed Demand, SAID)<\/b>\n<ul>\n<li>\u0430\u0434\u0430\u043f\u0442\u0430\u0446\u0456\u0457, \u0449\u043e \u0444\u043e\u0440\u043c\u0443\u044e\u0442\u044c\u0441\u044f \u043f\u0456\u0434 \u0447\u0430\u0441 \u0442\u0440\u0435\u043d\u0443\u0432\u0430\u043d\u043d\u044f, \u0454 \u0434\u0443\u0436\u0435 \u0441\u043f\u0435\u0446\u0438\u0444\u0456\u0447\u043d\u0438\u043c\u0438 \u0434\u043e \u043f\u0440\u0438\u0440\u043e\u0434\u0438 \u0441\u0442\u0438\u043c\u0443\u043b\u0443 \u0430\u0431\u043e \u043d\u0430\u0432\u0430\u043d\u0442\u0430\u0436\u0435\u043d\u043d\u044f<sup id=\"cite_ref-:3_4-0\" class=\"reference\"><a href=\"#cite_note-:3-4\">(4)<\/a><\/sup><\/li>\n<li>\u0430\u0434\u0430\u043f\u0442\u0430\u0446\u0456\u0457 \u0454 \u0441\u043f\u0435\u0446\u0438\u0444\u0456\u0447\u043d\u0438\u043c\u0438 \u0434\u043b\u044f \u0441\u0438\u043b\u0438, \u043f\u043e\u0442\u0443\u0436\u043d\u043e\u0441\u0442\u0456, \u0432\u0438\u0442\u0440\u0438\u0432\u0430\u043b\u043e\u0441\u0442\u0456, \u0444\u0443\u043d\u043a\u0446\u0456\u043e\u043d\u0430\u043b\u044c\u043d\u043e\u0457 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0456, \u043a\u0443\u0442\u0430 \u0432 \u0441\u0443\u0433\u043b\u043e\u0431\u0430\u0445, \u043f\u043e\u0441\u043b\u0456\u0434\u043e\u0432\u043d\u043e\u0441\u0442\u0456 \u0430\u043a\u0442\u0438\u0432\u0430\u0446\u0456\u0457 \u043c&#8217;\u044f\u0437\u0456\u0432, \u0435\u043d\u0435\u0440\u0433\u0435\u0442\u0438\u0447\u043d\u0438\u0445 \u0441\u0438\u0441\u0442\u0435\u043c \u0456 \u043f\u0440\u0430\u043a\u0442\u0438\u0447\u043d\u043e \u0432\u0441\u0456\u0445 \u0456\u043d\u0448\u0438\u0445 \u043d\u0430\u044f\u0432\u043d\u0438\u0445 \u0437\u043c\u0456\u043d\u043d\u0438\u0445<\/li>\n<li>\u043f\u0440\u0438\u043d\u0446\u0438\u043f SAID \u0437\u0430\u043b\u0435\u0436\u0438\u0442\u044c \u0432\u0456\u0434:\n<ul>\n<li>\u043f\u043e\u043b\u043e\u0436\u0435\u043d\u043d\u044f \u0430\u0431\u043e \u0434\u043e\u0432\u0436\u0438\u043d\u0438 \u043c&#8217;\u044f\u0437\u0430 (\u0441\u043f\u0456\u0432\u0432\u0456\u0434\u043d\u043e\u0448\u0435\u043d\u043d\u044f \u0434\u043e\u0432\u0436\u0438\u043d\u0430- \u043d\u0430\u043f\u0440\u0443\u0436\u0435\u043d\u043d\u044f)<\/li>\n<li>\u0448\u0432\u0438\u0434\u043a\u043e\u0441\u0442\u0456 \u0441\u043a\u043e\u0440\u043e\u0447\u0435\u043d\u043d\u044f (\u0437\u0430\u043b\u0435\u0436\u043d\u0456\u0441\u0442\u044c \u0441\u0438\u043b\u0430-\u0448\u0432\u0438\u0434\u043a\u0456\u0441\u0442\u044c)<\/li>\n<li>\u0442\u0438\u043f\u0443 \u043c&#8217;\u044f\u0437\u043e\u0432\u043e\u0433\u043e \u0441\u043a\u043e\u0440\u043e\u0447\u0435\u043d\u043d\u044f (\u0456\u0437\u043e\u043c\u0435\u0442\u0440\u0438\u0447\u043d\u0435, \u043a\u043e\u043d\u0446\u0435\u043d\u0442\u0440\u0438\u0447\u043d\u0435, \u0435\u043a\u0441\u0446\u0435\u043d\u0442\u0440\u0438\u0447\u043d\u0435)<\/li>\n<li>\u043c\u0430\u043a\u0441\u0438\u043c\u0443\u043c\u0430 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u044c\n<ul>\n<li>\u043a\u043e\u043d\u0442\u0438\u043d\u0443\u0443\u043c\u0443 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u044c \u0430\u0431\u043e \u043a\u043e\u043d\u0442\u0438\u043d\u0443\u0443\u043c\u0443 \u0441\u0438\u043b\u0430-\u0432\u0438\u0442\u0440\u0438\u0432\u0430\u043b\u0456\u0441\u0442\u044c \u0437\u0430\u0437\u0432\u0438\u0447\u0430\u0439 \u0432\u0438\u043a\u043e\u0440\u0438\u0441\u0442\u043e\u0432\u0443\u0454\u0442\u044c\u0441\u044f \u0434\u043b\u044f \u043d\u0430\u0434\u0430\u043d\u043d\u044f \u043a\u043e\u043d\u043a\u0440\u0435\u0442\u043d\u0438\u0445 \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0430\u0446\u0456\u0439 \u0449\u043e\u0434\u043e \u043d\u0430\u0432\u0430\u043d\u0442\u0430\u0436\u0435\u043d\u043d\u044f<sup id=\"cite_ref-:3_4-1\" class=\"reference\"><a href=\"#cite_note-:3-4\">(4)<\/a><\/sup>\n<ul>\n<li>\u0434\u043b\u044f \u0441\u0438\u043b\u0438 \u043c&#8217;\u044f\u0437\u0456\u0432 \u0432\u0438\u043a\u043e\u0440\u0438\u0441\u0442\u043e\u0432\u0443\u0439\u0442\u0435 \u043c\u0430\u043b\u0443 \u043a\u0456\u043b\u044c\u043a\u0456\u0441\u0442\u044c \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u044c \u0437 \u0432\u0435\u043b\u0438\u043a\u0438\u043c \u043e\u0431\u0442\u044f\u0436\u0435\u043d\u043d\u044f\u043c: 1-5 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u044c \u0443 \u043f\u0456\u0434\u0445\u043e\u0434\u0456 \u0437 \u043e\u0431\u0442\u044f\u0436\u0435\u043d\u043d\u044f\u043c 80-100% \u0432\u0456\u0434 \u043c\u0430\u043a\u0441\u0438\u043c\u0443\u043c\u0443 1-\u0433\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u043d\u044f (1\u041c\u041f)<\/li>\n<li>\u0434\u043b\u044f \u0433\u0456\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0456\u0457 \u043c&#8217;\u044f\u0437\u0456\u0432 \u0432\u0438\u043a\u043e\u0440\u0438\u0441\u0442\u043e\u0432\u0443\u0439\u0442\u0435 \u043f\u043e\u043c\u0456\u0440\u043d\u0443 \u043a\u0456\u043b\u044c\u043a\u0456\u0441\u0442\u044c \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u044c \u0437 \u043f\u043e\u043c\u0456\u0440\u043d\u0438\u043c \u043e\u0431\u0442\u044f\u0436\u0435\u043d\u043d\u044f\u043c: 8-12 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u044c \u0443 \u043f\u0456\u0434\u0445\u043e\u0434\u0456 \u0437 \u043e\u0431\u0442\u044f\u0436\u0435\u043d\u043d\u044f\u043c 60-80% \u0432\u0456\u0434 1\u041c\u041f<\/li>\n<li>\u0434\u043b\u044f \u0440\u043e\u0437\u0432\u0438\u0442\u043a\u0443 \u0432\u0438\u0442\u0440\u0438\u0432\u0430\u043b\u043e\u0441\u0442\u0456 \u043c&#8217;\u044f\u0437\u0456\u0432 \u0432\u0438\u043a\u043e\u0440\u0438\u0441\u0442\u043e\u0432\u0443\u0439\u0442\u0435 \u0432\u0435\u043b\u0438\u043a\u0443 \u043a\u0456\u043b\u044c\u043a\u0456\u0441\u0442\u044c \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u044c \u0437 \u043b\u0435\u0433\u043a\u0438\u043c \u043e\u0431\u0442\u044f\u0436\u0435\u043d\u043d\u044f\u043c: 15+ \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u044c \u0443 \u043f\u0456\u0434\u0445\u043e\u0434\u0456 \u0437 \u043e\u0431\u0442\u044f\u0436\u0435\u043d\u043d\u044f\u043c \u043d\u0438\u0436\u0447\u0435 60% \u0432\u0456\u0434 1\u041c\u041f<\/li>\n<\/ul>\n<\/li>\n<li>\u044f\u043a\u0449\u043e \u0432\u0438 \u0445\u043e\u0447\u0435\u0442\u0435 \u043f\u0440\u043e\u0447\u0438\u0442\u0430\u0442\u0438 \u0431\u0456\u043b\u044c\u0448\u0435, \u0431\u0443\u0434\u044c \u043b\u0430\u0441\u043a\u0430, \u043f\u0435\u0440\u0435\u0433\u043b\u044f\u043d\u044c\u0442\u0435: <a class=\"external text\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7927075\/pdf\/sports-09-00032.pdf\" rel=\"nofollow\">\u0420\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0430\u0446\u0456\u0457 \u0449\u043e\u0434\u043e \u043d\u0430\u0432\u0430\u043d\u0442\u0430\u0436\u0435\u043d\u043d\u044f \u0434\u043b\u044f \u0440\u043e\u0437\u0432\u0438\u0442\u043a\u0443 \u0441\u0438\u043b\u0438, \u0433\u0456\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0456\u0457 \u0442\u0430 \u043b\u043e\u043a\u0430\u043b\u044c\u043d\u043e\u0457 \u0432\u0438\u0442\u0440\u0438\u0432\u0430\u043b\u043e\u0441\u0442\u0456 \u043c&#8217;\u044f\u0437\u0456\u0432: \u041f\u0435\u0440\u0435\u043e\u0441\u043c\u0438\u0441\u043b\u0435\u043d\u043d\u044f \u043a\u043e\u043d\u0442\u0438\u043d\u0443\u0443\u043c\u0443 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u044c<\/a><sup id=\"cite_ref-:3_4-2\" class=\"reference\"><a href=\"#cite_note-:3-4\">(4)<\/a><\/sup><\/li>\n<\/ul>\n<\/li>\n<li>\u0432\u0456\u0434\u0441\u043e\u0442\u043e\u043a (%) \u0432\u0456\u0434 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0433\u043e\n<ul>\n<li>\u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u043d\u044f \u0442\u0440\u0435\u043d\u0443\u0432\u0430\u043d\u043d\u044f \u0443 \u0432\u0456\u0434\u0441\u043e\u0442\u043a\u0430\u0445 \u0432\u0456\u0434 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u043d\u044f (\u041c\u041f)<sup id=\"cite_ref-:0_5-0\" class=\"reference\"><a href=\"#cite_note-:0-5\">(5)<\/a><\/sup>\n<ul>\n<li>\u043d\u0430\u043f\u0440\u0438\u043a\u043b\u0430\u0434, 80% \u0432\u0456\u0434 1 \u041c\u041f\n<ul>\n<li>\u0442\u0435\u0441\u0442 \u0441\u0438\u043b\u0438 \u043d\u0430 1\u041c\u041f \u043e\u0446\u0456\u043d\u044e\u0454 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u0443 \u0441\u0438\u043b\u0443 \u043c&#8217;\u044f\u0437\u043e\u0432\u0438\u0445 \u0433\u0440\u0443\u043f, \u0437\u0430\u0434\u0456\u044f\u043d\u0438\u0445 \u043f\u0456\u0434 \u0447\u0430\u0441 \u0432\u0438\u043a\u043e\u043d\u0430\u043d\u043d\u044f \u043e\u0434\u043d\u043e\u0433\u043e \u043f\u0435\u0432\u043d\u043e\u0433\u043e \u0440\u0443\u0445\u0443.<sup id=\"cite_ref-6\" class=\"reference\"><a href=\"#cite_note-6\">(6)<\/a><\/sup> \u0414\u0435\u0442\u0430\u043b\u044c\u043d\u0456\u0448\u0435 \u043f\u0440\u043e 1 \u041f\u041c \u0447\u0438\u0442\u0430\u0439\u0442\u0435 <a title=\"Fitness and Performance Testing in Sport - Individual Tests\" href=\"\/Fitness_and_Performance_Testing_in_Sport_-_Individual_Tests#Muscular_Strength_and_Endurance\">\u0442\u0443\u0442<\/a>.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li>\u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u043d\u044f \u0434\u043e \u0432\u0456\u0434\u043c\u043e\u0432\u0438<sup id=\"cite_ref-:0_5-1\" class=\"reference\"><a href=\"#cite_note-:0-5\">(5)<\/a><\/sup>\n<ul>\n<li>\u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u0430 \u043a\u0456\u043b\u044c\u043a\u0456\u0441\u0442\u044c \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u044c, \u044f\u043a\u0443 \u043b\u044e\u0434\u0438\u043d\u0430 \u043c\u043e\u0436\u0435 \u0432\u0438\u043a\u043e\u043d\u0430\u0442\u0438 \u0434\u043e \u0432\u0456\u0434\u043c\u043e\u0432\u0438<sup id=\"cite_ref-:5_1-1\" class=\"reference\"><a href=\"#cite_note-:5-1\">(1)<\/a><\/sup>\n<ul>\n<li>\u043d\u0430\u043f\u0440\u0438\u043a\u043b\u0430\u0434, 80% \u0432\u0456\u0434 1 \u041c\u041f = 7-10 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u044c \u0434\u043e \u0432\u0456\u0434\u043c\u043e\u0432\u0438<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li>\u0417\u0430 \u0431\u0430\u0436\u0430\u043d\u043d\u044f\u043c, \u0432\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u0440\u043e\u0447\u0438\u0442\u0430\u0442\u0438 \u0431\u0456\u043b\u044c\u0448\u0435 \u043f\u0440\u043e:\n<ul>\n<li><a title=\"Neuromuscular Adaptations to Exercise\" href=\"\/Neuromuscular_Adaptations_to_Exercise\">\u041d\u0435\u0440\u0432\u043e\u0432\u043e-\u043c&#8217;\u044f\u0437\u043e\u0432\u0456 \u0430\u0434\u0430\u043f\u0442\u0430\u0446\u0456\u0457 \u0434\u043e \u0444\u0456\u0437\u0438\u0447\u043d\u0438\u0445 \u0432\u043f\u0440\u0430\u0432<\/a><\/li>\n<li><a title=\"\u041f\u0440\u0438\u043d\u0446\u0438\u043f\u0438 \u0444\u0456\u0437\u0456\u043e\u043b\u043e\u0433\u0456\u0457 \u0444\u0456\u0437\u0438\u0447\u043d\u0438\u0445 \u0432\u043f\u0440\u0430\u0432 \u0442\u0430 \u0430\u0434\u0430\u043f\u0442\u0430\u0446\u0456\u0457 \u0434\u043e \u043d\u0430\u0432\u0430\u043d\u0442\u0430\u0436\u0435\u043d\u044c\" href=\"\/Principles_of_Exercise_Physiology_and_Adaptation\">\u0424\u0456\u0437\u0456\u043e\u043b\u043e\u0433\u0456\u0447\u043d\u0456 \u043f\u0440\u0438\u043d\u0446\u0438\u043f\u0438 \u0430\u0434\u0430\u043f\u0442\u0430\u0446\u0456\u0457 \u0434\u043e \u0444\u0456\u0437\u0438\u0447\u043d\u0438\u0445 \u043d\u0430\u0432\u0430\u043d\u0442\u0430\u0436\u0435\u043d\u044c<\/a><\/li>\n<li><a title=\"Chronic Musculoskeletal Adaptations to Exercise\" href=\"\/Chronic_Musculoskeletal_Adaptations_to_Exercise\">\u0425\u0440\u043e\u043d\u0456\u0447\u043d\u0456 \u0430\u0434\u0430\u043f\u0442\u0430\u0446\u0456\u0457 \u043c&#8217;\u044f\u0437\u043e\u0432\u043e-\u0441\u043a\u0435\u043b\u0435\u0442\u043d\u043e\u0457 \u0441\u0438\u0441\u0442\u0435\u043c\u0438 \u0434\u043e \u0444\u0456\u0437\u0438\u0447\u043d\u0438\u0445 \u043d\u0430\u0432\u0430\u043d\u0442\u0430\u0436\u0435\u043d\u044c<\/a><\/li>\n<\/ul>\n<\/li>\n<li>\u0411\u0443\u0434\u044c \u043b\u0430\u0441\u043a\u0430, \u043f\u0440\u043e\u0447\u0438\u0442\u0430\u0439\u0442\u0435 \u0446\u044e \u0441\u0442\u0430\u0442\u0442\u044e, \u044f\u043a\u0449\u043e \u0445\u043e\u0447\u0435\u0442\u0435 \u0434\u0456\u0437\u043d\u0430\u0442\u0438\u0441\u044f \u0431\u0456\u043b\u044c\u0448\u0435 \u043f\u0440\u043e \u0441\u0438\u0441\u0442\u0435\u043c\u0443 DAPRE: <a class=\"external text\" href=\"https:\/\/journals.lww.com\/nsca-scj\/Fulltext\/2008\/04000\/The_Daily_Adjustable_Progressive_Resistance.13.aspx\" rel=\"nofollow\">The Daily Adjustable Progressive Resistance Exercise System: Getting Reacquainted With an Old Friend <\/a><sup id=\"cite_ref-:4_7-0\" class=\"reference\"><a href=\"#cite_note-:4-7\">(7)<\/a><\/sup><\/li>\n<li>\u0417\u0430 \u0431\u0430\u0436\u0430\u043d\u043d\u044f\u043c, \u0432\u0438 \u0442\u0430\u043a\u043e\u0436 \u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u0440\u043e\u0447\u0438\u0442\u0430\u0442\u0438 \u0431\u0456\u043b\u044c\u0448\u0435 \u043f\u0440\u043e \u043f\u0440\u0438\u043d\u0446\u0438\u043f\u0438 \u0440\u0435\u0430\u0431\u0456\u043b\u0456\u0442\u0430\u0446\u0456\u0457 <a title=\"\u0417\u0430\u0433\u0430\u043b\u044c\u043d\u0456 \u043f\u0440\u0438\u043d\u0446\u0438\u043f\u0438 \u0440\u0435\u0430\u0431\u0456\u043b\u0456\u0442\u0430\u0446\u0456\u0457 \u0437\u0430 \u0434\u043e\u043f\u043e\u043c\u043e\u0433\u043e\u044e \u0444\u0456\u0437\u0438\u0447\u043d\u0438\u0445 \u0432\u043f\u0440\u0430\u0432\" href=\"\/General_Principles_of_Exercise_Rehabilitation#Principles_of_Rehabilitation\">\u0442\u0443\u0442<\/a>. \u0423 \u0446\u0456\u0439 \u0441\u0442\u0430\u0442\u0442\u0456 \u0439\u0434\u0435\u0442\u044c\u0441\u044f \u043f\u0440\u043e \u0442\u0435, \u0437 \u0447\u043e\u0433\u043e \u043f\u043e\u0447\u0430\u0442\u0438, \u043e\u0441\u043d\u043e\u0432\u043d\u0456 \u0442\u0435\u043e\u0440\u0456\u0457, \u043a\u043b\u044e\u0447\u043e\u0432\u0456 \u043c\u043e\u043c\u0435\u043d\u0442\u0438 \u043f\u0456\u0434 \u0447\u0430\u0441 \u043d\u0430\u0432\u0430\u043d\u0442\u0430\u0436\u0435\u043d\u043d\u044f \u0442\u0440\u0430\u0432\u043c\u043e\u0432\u0430\u043d\u0438\u0445 \u0442\u043a\u0430\u043d\u0438\u043d, \u043c\u043e\u043d\u0456\u0442\u043e\u0440\u0438\u043d\u0433 \u0432\u043f\u043b\u0438\u0432\u0443 \u043d\u0430\u0432\u0430\u043d\u0442\u0430\u0436\u0435\u043d\u043d\u044f \u0442\u0430 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0443\u044e\u0447\u0435 \u043d\u0430\u0432\u0430\u043d\u0442\u0430\u0436\u0435\u043d\u043d\u044f.<\/li>\n<\/ul>\n<h2><span id=\"Isolated_Muscle_Work_Around_the_Muscles_of_the_Hip_and_Knee\" class=\"mw-headline\">\u0406\u0437\u043e\u043b\u044c\u043e\u0432\u0430\u043d\u0430 \u0440\u043e\u0431\u043e\u0442\u0430 \u043c&#8217;\u044f\u0437\u0456\u0432 \u043a\u0443\u043b\u044c\u0448\u043e\u0432\u043e\u0433\u043e \u0442\u0430 \u043a\u043e\u043b\u0456\u043d\u043d\u043e\u0433\u043e \u0441\u0443\u0433\u043b\u043e\u0431\u0456\u0432<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Isolated Muscle Work Around the Muscles of the Hip and Knee\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;veaction=edit&amp;section=2\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Isolated Muscle Work Around the Muscles of the Hip and Knee\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;action=edit&amp;section=2\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h2>\n<p>\u0406\u0437\u043e\u043b\u044c\u043e\u0432\u0430\u043d\u0430 \u0440\u043e\u0431\u043e\u0442\u0430 \u043c&#8217;\u044f\u0437\u0456\u0432 \u0447\u0430\u0441\u0442\u043e \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u043b\u044f\u0454\u0442\u044c\u0441\u044f \u044f\u043a \u0432\u0435\u043b\u0438\u0447\u0438\u043d\u0430 \u0435\u043b\u0435\u043a\u0442\u0440\u043e\u043c\u0456\u043e\u0433\u0440\u0430\u0444\u0456\u0447\u043d\u043e\u0457 (\u0415\u041c\u0413) \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0456. \u0412\u0430\u0436\u043b\u0438\u0432\u043e \u0437\u043d\u0430\u0442\u0438, \u0449\u043e \u0434\u043b\u044f \u0437\u0431\u0456\u043b\u044c\u0448\u0435\u043d\u043d\u044f \u0441\u0438\u043b\u0438 \u043c&#8217;\u044f\u0437\u0456\u0432 \u0440\u0456\u0432\u0435\u043d\u044c \u0415\u041c\u0413-\u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0456 \u043f\u043e\u0432\u0438\u043d\u0435\u043d \u043f\u0435\u0440\u0435\u0432\u0438\u0449\u0443\u0432\u0430\u0442\u0438 70-80% \u0432\u0456\u0434 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u0456\u0437\u043e\u043c\u0435\u0442\u0440\u0438\u0447\u043d\u043e\u0433\u043e \u0434\u043e\u0432\u0456\u043b\u044c\u043d\u043e\u0433\u043e \u0441\u043a\u043e\u0440\u043e\u0447\u0435\u043d\u043d\u044f (maximum isometric voluntary contraction, MIVC) \u043b\u044e\u0434\u0438\u043d\u0438.<sup id=\"cite_ref-:5_1-2\" class=\"reference\"><a href=\"#cite_note-:5-1\">(1)<\/a><\/sup> \u0414\u043b\u044f \u0442\u0440\u0435\u043d\u0443\u0432\u0430\u043d\u043d\u044f \u0441\u0438\u043b\u0438 \u043a\u0456\u043b\u044c\u043a\u0456\u0441\u0442\u044c \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u044c \u0434\u043e \u0432\u0456\u0434\u043c\u043e\u0432\u0438 \u0443 \u0432\u0438\u0431\u0440\u0430\u043d\u0456\u0439 \u0432\u043f\u0440\u0430\u0432\u0456 \u043f\u043e\u0432\u0438\u043d\u043d\u0430 \u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0438 8-10 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u044c.<sup id=\"cite_ref-:3_4-3\" class=\"reference\"><a href=\"#cite_note-:3-4\">(4)<\/a><\/sup><\/p>\n<h3><span id=\"Gluteus_Maximus\" class=\"mw-headline\">\u0412\u0435\u043b\u0438\u043a\u0438\u0439 \u0441\u0456\u0434\u043d\u0438\u0447\u043d\u0438\u0439 \u043c&#8217;\u044f\u0437<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Gluteus Maximus\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;veaction=edit&amp;section=3\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Gluteus Maximus\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;action=edit&amp;section=3\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h3>\n<p>\u0423 \u0442\u0430\u0431\u043b\u0438\u0446\u0456 2 \u043d\u0430\u0432\u0435\u0434\u0435\u043d\u043e \u043f\u0440\u0438\u043a\u043b\u0430\u0434\u0438 \u0432\u043f\u0440\u0430\u0432 \u0434\u043b\u044f \u0440\u043e\u0437\u0432\u0438\u0442\u043a\u0443 <a title=\"Gluteus Maximus\" href=\"\/Gluteus_Maximus\">\u0432\u0435\u043b\u0438\u043a\u043e\u0433\u043e \u0441\u0456\u0434\u043d\u0438\u0447\u043d\u043e\u0433\u043e \u043c&#8217;\u044f\u0437\u0430<\/a>. \u0412\u0456\u0434\u0441\u043e\u0442\u043e\u043a \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u0456\u0437\u043e\u043c\u0435\u0442\u0440\u0438\u0447\u043d\u043e\u0433\u043e \u0434\u043e\u0432\u0456\u043b\u044c\u043d\u043e\u0433\u043e \u0441\u043a\u043e\u0440\u043e\u0447\u0435\u043d\u043d\u044f (maximum isometric voluntary contraction, MIVC) \u0432\u0438\u043a\u043e\u0440\u0438\u0441\u0442\u043e\u0432\u0443\u0454\u0442\u044c\u0441\u044f \u0434\u043b\u044f \u0432\u0438\u0437\u043d\u0430\u0447\u0435\u043d\u043d\u044f \u0440\u0430\u043d\u0433\u043e\u0432\u043e\u0433\u043e \u043f\u043e\u0440\u044f\u0434\u043a\u0443 \u0434\u043b\u044f \u0446\u0438\u0445 \u0432\u043f\u0440\u0430\u0432. \u0414\u043e\u0434\u0430\u0432\u0430\u043d\u043d\u044f \u0435\u043b\u0430\u0441\u0442\u0438\u0447\u043d\u0438\u0445 \u0441\u0442\u0440\u0456\u0447\u043e\u043a \u0434\u043e \u0432\u043f\u0440\u0430\u0432 \u0437 \u043e\u0431\u0442\u044f\u0436\u0435\u043d\u043d\u044f\u043c \u0437\u043d\u0430\u0447\u043d\u043e \u0437\u0431\u0456\u043b\u044c\u0448\u0438\u0442\u044c \u0430\u043a\u0442\u0438\u0432\u043d\u0456\u0441\u0442\u044c \u0432\u0435\u043b\u0438\u043a\u0438\u0445 \u0441\u0456\u0434\u043d\u0438\u0447\u043d\u0438\u0445 \u043c&#8217;\u044f\u0437\u0456\u0432.<sup id=\"cite_ref-:7_8-0\" class=\"reference\"><a href=\"#cite_note-:7-8\">(8)<\/a><\/sup><\/p>\n<table class=\"wikitable\">\n<caption>\u0422\u0430\u0431\u043b\u0438\u0446\u044f 2. \u041f\u0435\u0440\u0435\u043b\u0456\u043a \u0432\u043f\u0440\u0430\u0432 \u0437 \u0432\u0440\u0430\u0445\u0443\u0432\u0430\u043d\u043d\u044f\u043c \u0437\u0430\u043b\u0443\u0447\u0435\u043d\u043d\u044f \u0432\u0435\u043b\u0438\u043a\u0438\u0445 \u0441\u0456\u0434\u043d\u0438\u0447\u043d\u0438\u0445 \u043c&#8217;\u044f\u0437\u0456\u0432 \u043d\u0430 \u043e\u0441\u043d\u043e\u0432\u0456 \u0415\u041c\u0413 (\u0430\u0434\u0430\u043f\u0442\u043e\u0432\u0430\u043d\u043e \u0437 Boren \u0442\u0430 \u0456\u043d.<sup id=\"cite_ref-:6_9-0\" class=\"reference\"><a href=\"#cite_note-:6-9\">(9)<\/a><\/sup>)<\/caption>\n<tbody>\n<tr>\n<th>\u0412\u043f\u0440\u0430\u0432\u0430<\/th>\n<th>% \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u0456\u0437\u043e\u043c\u0435\u0442\u0440\u0438\u0447\u043d\u043e\u0433\u043e \u0434\u043e\u0432\u0456\u043b\u044c\u043d\u043e\u0433\u043e \u0441\u043a\u043e\u0440\u043e\u0447\u0435\u043d\u043d\u044f<\/th>\n<\/tr>\n<tr>\n<td>\u0424\u0440\u043e\u043d\u0442\u0430\u043b\u044c\u043d\u0430 \u043f\u043b\u0430\u043d\u043a\u0430 \u0437 \u043e\u043f\u043e\u0440\u043e\u044e \u043d\u0430 \u043e\u0434\u043d\u0456\u0439 \u043d\u043e\u0437\u0456 (Front plank hip extended)<\/td>\n<td>100<\/td>\n<\/tr>\n<tr>\n<td>\u041f\u0440\u0438\u0441\u0456\u0434\u0430\u043d\u043d\u044f \u043d\u0430 \u043e\u0434\u043d\u0456\u0439 \u043d\u043e\u0437\u0456 (Single leg squat)<\/td>\n<td>72<\/td>\n<\/tr>\n<tr>\n<td>\u0411\u0456\u0447\u043d\u0430 \u043f\u043b\u0430\u043d\u043a\u0430 (Side plank)<\/td>\n<td>71<\/td>\n<\/tr>\n<tr>\n<td>\u041f\u0456\u0434\u0439\u043e\u043c \u043d\u0430 \u043f\u0456\u0434\u0432\u0438\u0449\u0435\u043d\u043d\u044f \u0431\u043e\u043a\u043e\u043c (Lateral step up)<\/td>\n<td>64<\/td>\n<\/tr>\n<tr>\n<td>\u0421\u0442\u0430\u043d\u043e\u0432\u0430 \u0442\u044f\u0433\u0430 \u043d\u0430 \u043e\u0434\u043d\u0456\u0439 \u043d\u043e\u0437\u0456 (Single leg deadlift)<\/td>\n<td>59<\/td>\n<\/tr>\n<tr>\n<td>\u041f\u0456\u0434\u0439\u043e\u043c \u043d\u0430 \u043f\u0456\u0434\u0432\u0438\u0449\u0435\u043d\u043d\u044f \u043f\u0440\u044f\u043c\u043e (Forward step-up)<\/td>\n<td>55<\/td>\n<\/tr>\n<tr>\n<td>\u041c\u0456\u0441\u0442\u043e\u043a \u0437 \u043e\u043f\u043e\u0440\u043e\u044e \u043d\u0430 \u043e\u0434\u043d\u0456\u0439 \u043d\u043e\u0437\u0456 (Single leg bridge)<\/td>\n<td>54<\/td>\n<\/tr>\n<tr>\n<td>\u0412\u043f\u0440\u0430\u0432\u0430 \u00ab\u043a\u043d\u0438\u0436\u043a\u0430\u00bb (Hip clam)<\/td>\n<td>53<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u041d\u0438\u0436\u0447\u0435 \u043d\u0430\u0432\u0435\u0434\u0435\u043d\u043e \u043a\u0456\u043b\u044c\u043a\u0430 \u043f\u0440\u0438\u043a\u043b\u0430\u0434\u0456\u0432 \u0432\u043f\u0440\u0430\u0432 \u0434\u043b\u044f \u0432\u0435\u043b\u0438\u043a\u0438\u0445 \u0441\u0456\u0434\u043d\u0438\u0447\u043d\u0438\u0445 \u043c&#8217;\u044f\u0437\u0456\u0432.<\/p>\n<div class=\"row\">\n<div class=\"col-md-3\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/kVycltIECKM?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-10\" class=\"reference\"><a href=\"#cite_note-10\">(10)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-3\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/ZrYPt_pBces?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-11\" class=\"reference\"><a href=\"#cite_note-11\">(11)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-3\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/vQKLvMTYA9Q?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-12\" class=\"reference\"><a href=\"#cite_note-12\">(12)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-3\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/1ECrWm-3SKo?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-13\" class=\"reference\"><a href=\"#cite_note-13\">(13)<\/a><\/sup><\/div>\n<\/div>\n<\/div>\n<p><b>\u041f\u043e\u0441\u043b\u0456\u0434\u043e\u0432\u043d\u0456\u0441\u0442\u044c \u0432\u0438\u043a\u043e\u043d\u0430\u043d\u043d\u044f \u0432\u043f\u0440\u0430\u0432\u0438 \u00ab\u043c\u0456\u0441\u0442\u043e\u043a\u00bb<\/b><\/p>\n<p>\u0423 \u0447\u043e\u0442\u0438\u0440\u044c\u043e\u0445 \u0432\u0456\u0434\u0435\u043e \u043d\u0438\u0436\u0447\u0435 \u043d\u0430\u0432\u0435\u0434\u0435\u043d\u043e \u043f\u0440\u0438\u043a\u043b\u0430\u0434 \u0432\u0438\u043a\u043e\u043d\u0430\u043d\u043d\u044f \u0432\u043f\u0440\u0430\u0432\u0438 \u00ab\u043c\u0456\u0441\u0442\u043e\u043a\u00bb. \u0412\u0438\u043a\u043e\u043d\u0430\u043d\u043d\u044f \u043c\u0456\u0441\u0442\u043a\u0430 \u043d\u0430 \u043e\u0434\u043d\u0456\u0439 \u043d\u043e\u0437\u0456 \u0437 \u0432\u0438\u043f\u0440\u044f\u043c\u043b\u0435\u043d\u043e\u044e \u0434\u0440\u0443\u0433\u043e\u044e \u043d\u043e\u0433\u043e\u044e (\u043f\u043e\u0434\u043e\u0432\u0436\u0435\u043d\u0435 \u043f\u043b\u0435\u0447\u0435 \u0432\u0430\u0436\u0435\u043b\u044f) \u0432\u0438\u043a\u043b\u0438\u043a\u0430\u0454 \u0437\u043d\u0430\u0447\u043d\u043e \u0431\u0456\u043b\u044c\u0448\u0443 \u0415\u041c\u0413-\u0430\u043a\u0442\u0438\u0432\u043d\u0456\u0441\u0442\u044c \u0432 \u0441\u0456\u0434\u043d\u0438\u0447\u043d\u0438\u0445 \u0456 \u0441\u0435\u0440\u0435\u0434\u043d\u0456\u0445 \u0441\u0456\u0434\u043d\u0438\u0447\u043d\u0438\u0445 \u043c&#8217;\u044f\u0437\u0430\u0445, \u043d\u0456\u0436 \u043e\u0434\u043d\u043e\u0441\u0442\u043e\u0440\u043e\u043d\u043d\u0456\u0439 \u043c\u0456\u0441\u0442\u043e\u043a \u0437 \u0456\u043d\u0448\u043e\u044e \u043d\u043e\u0433\u043e\u044e \u0432 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u043d\u0456 \u0437\u0433\u0438\u043d\u0430\u043d\u043d\u044f \u0441\u0442\u0435\u0433\u043d\u0430 \u043d\u0430 90 \u0433\u0440\u0430\u0434\u0443\u0441\u0456\u0432 \u0456 \u043a\u043e\u043b\u0456\u043d\u0430 \u043d\u0430 90 \u0433\u0440\u0430\u0434\u0443\u0441\u0456\u0432 (\u0443\u043a\u043e\u0440\u043e\u0447\u0435\u043d\u0435 \u043f\u043b\u0435\u0447\u0435 \u0432\u0430\u0436\u0435\u043b\u044f).<sup id=\"cite_ref-14\" class=\"reference\"><a href=\"#cite_note-14\">(14)<\/a><\/sup> \u0414\u043e\u0434\u0430\u0432\u0430\u043d\u043d\u044f \u0435\u043b\u0430\u0441\u0442\u0438\u0447\u043d\u043e\u0457 \u0441\u0442\u0440\u0456\u0447\u043a\u0438 \u0434\u043e \u0432\u043f\u0440\u0430\u0432\u0438 \u0449\u0435 \u0431\u0456\u043b\u044c\u0448\u0435 \u0437\u0431\u0456\u043b\u044c\u0448\u0443\u0454 \u0430\u043a\u0442\u0438\u0432\u043d\u0456\u0441\u0442\u044c \u0441\u0456\u0434\u043d\u0438\u0447\u043d\u0438\u0445 \u043c&#8217;\u044f\u0437\u0456\u0432.<sup id=\"cite_ref-:7_8-1\" class=\"reference\"><a href=\"#cite_note-:7-8\">(8)<\/a><\/sup><\/p>\n<div class=\"row\">\n<div class=\"col-md-3\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/r9rgEAB13yM?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-15\" class=\"reference\"><a href=\"#cite_note-15\">(15)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-3\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/R7yrLIC0uJs?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-16\" class=\"reference\"><a href=\"#cite_note-16\">(16)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-3\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/xrS2naqqB1E?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-17\" class=\"reference\"><a href=\"#cite_note-17\">(17)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-3\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/nJAE9Pg4hAg?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-18\" class=\"reference\"><a href=\"#cite_note-18\">(18)<\/a><\/sup><\/div>\n<\/div>\n<\/div>\n<p><b>\u0416\u0438\u043c \u0441\u0442\u0435\u0433\u043d\u0430 \u0437\u0456 \u0448\u0442\u0430\u043d\u0433\u043e\u044e (Barbell hip thrust) \u0432 \u043f\u043e\u0440\u0456\u0432\u043d\u044f\u043d\u043d\u0456 \u0437 \u043f\u0440\u0438\u0441\u0456\u0434\u0430\u043d\u043d\u044f\u043c (squat) \u0430\u0431\u043e \u043f\u0440\u0438\u0441\u0456\u0434\u0430\u043d\u043d\u044f\u043c \u0443 \u0432\u0438\u043f\u0430\u0434\u0456 (split squat)<\/b><\/p>\n<p>\u041f\u0430\u0446\u0456\u0454\u043d\u0442\u0430\u043c, \u044f\u043a\u0456 \u043f\u043e\u0433\u0430\u043d\u043e \u043f\u0435\u0440\u0435\u043d\u043e\u0441\u044f\u0442\u044c \u0432\u0435\u043b\u0438\u043a\u0435 \u043d\u0430\u0432\u0430\u043d\u0442\u0430\u0436\u0435\u043d\u043d\u044f (\u043d\u0430\u043f\u0440\u0438\u043a\u043b\u0430\u0434, \u043f\u0430\u0446\u0456\u0454\u043d\u0442\u0430\u043c \u0437 \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u0430\u043c\u0438 \u0437 \u0445\u0440\u0435\u0431\u0442\u043e\u043c), \u0437\u0430\u043c\u0456\u0441\u0442\u044c \u043f\u0440\u0438\u0441\u0456\u0434\u0430\u043d\u043d\u044f \u0430\u0431\u043e \u043f\u0440\u0438\u0441\u0456\u0434\u0430\u043d\u043d\u044f\u043c \u0443 \u0432\u0438\u043f\u0430\u0434\u0456 \u0441\u043b\u0456\u0434 \u0432\u0438\u043a\u043e\u043d\u0443\u0432\u0430\u0442\u0438 \u0436\u0438\u043c \u0448\u0442\u0430\u043d\u0433\u0438 \u0432\u0456\u0434 \u0441\u0442\u0435\u0433\u043d\u0430. \u0416\u0438\u043c \u0448\u0442\u0430\u043d\u0433\u0438 \u0432\u0456\u0434 \u0441\u0442\u0435\u0433\u043d\u0430 \u0437\u0430\u0431\u0435\u0437\u043f\u0435\u0447\u0443\u0454 \u0431\u0456\u043b\u044c\u0448\u0443 \u0430\u043a\u0442\u0438\u0432\u043d\u0456\u0441\u0442\u044c \u0432\u0435\u043b\u0438\u043a\u0438\u0445 \u0441\u0456\u0434\u043d\u0438\u0447\u043d\u0438\u0445 \u043c&#8217;\u044f\u0437\u0456\u0432, \u043d\u0456\u0436 \u043f\u0440\u0438\u0441\u0456\u0434\u0430\u043d\u043d\u044f \u0437 \u0448\u0442\u0430\u043d\u0433\u043e\u044e \u043d\u0430 \u043f\u043b\u0435\u0447\u0430\u0445 (back squat) \u0442\u0430 \u043f\u0440\u0438\u0441\u0456\u0434\u0430\u043d\u043d\u044f \u0437 \u043f\u0440\u0438\u0441\u0456\u0434\u0430\u043d\u043d\u044f\u043c \u0443 \u0432\u0438\u043f\u0430\u0434\u0456 (split squat).<sup id=\"cite_ref-19\" class=\"reference\"><a href=\"#cite_note-19\">(19)<\/a><\/sup> \u0414\u0432\u0430 \u043f\u0440\u0438\u043a\u043b\u0430\u0434\u0438 \u0436\u0438\u043c \u0448\u0442\u0430\u043d\u0433\u0438 \u0432\u0456\u0434 \u0441\u0442\u0435\u0433\u043d\u0430 \u043f\u043e\u043a\u0430\u0437\u0430\u043d\u0456 \u0443 \u0432\u0456\u0434\u0435\u043e \u043d\u0438\u0436\u0447\u0435.<\/p>\n<div class=\"row\">\n<div class=\"col-md-6\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/76t0z3Tdx6Q?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-20\" class=\"reference\"><a href=\"#cite_note-20\">(20)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-6\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/D2nNU3FonZE?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-21\" class=\"reference\"><a href=\"#cite_note-21\">(21)<\/a><\/sup><\/div>\n<\/div>\n<\/div>\n<h3><span id=\"Gluteus_medius\" class=\"mw-headline\">\u0421\u0435\u0440\u0435\u0434\u043d\u0456\u0439 \u0441\u0456\u0434\u043d\u0438\u0447\u043d\u0438\u0439 \u043c&#8217;\u044f\u0437<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Gluteus medius\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;veaction=edit&amp;section=4\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Gluteus medius\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;action=edit&amp;section=4\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h3>\n<p>\u0423 \u0442\u0430\u0431\u043b\u0438\u0446\u0456 3 \u043f\u043e\u043a\u0430\u0437\u0430\u043d\u043e \u043f\u043e\u0441\u043b\u0456\u0434\u043e\u0432\u043d\u0456\u0441\u0442\u044c \u0432\u043f\u0440\u0430\u0432 \u0434\u043b\u044f \u0437\u0430\u043b\u0443\u0447\u0435\u043d\u043d\u044f <a title=\"Gluteus Medius\" href=\"\/Gluteus_Medius\">\u0441\u0435\u0440\u0435\u0434\u043d\u0456\u0445 \u0441\u0456\u0434\u043d\u0438\u0447\u043d\u0438\u0445 \u043c&#8217;\u044f\u0437\u0456\u0432<\/a> \u043d\u0430 \u043e\u0441\u043d\u043e\u0432\u0456 \u0415\u041c\u0413-\u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0456. \u0422\u0430\u043a\u043e\u0436 \u0431\u0443\u043b\u043e \u043f\u043e\u043a\u0430\u0437\u0430\u043d\u043e, \u0449\u043e \u0434\u043e\u0434\u0430\u0432\u0430\u043d\u043d\u044f \u0435\u043b\u0430\u0441\u0442\u0438\u0447\u043d\u0438\u0445 \u0441\u0442\u0440\u0456\u0447\u043e\u043a \u0437\u043d\u0430\u0447\u043d\u043e \u0437\u0431\u0456\u043b\u044c\u0448\u0443\u0454 \u0430\u043a\u0442\u0438\u0432\u043d\u0456\u0441\u0442\u044c \u0441\u0435\u0440\u0435\u0434\u043d\u0456\u0445 \u0441\u0456\u0434\u043d\u0438\u0447\u043d\u0438\u0445 \u043c&#8217;\u044f\u0437\u0456\u0432.<sup id=\"cite_ref-:7_8-2\" class=\"reference\"><a href=\"#cite_note-:7-8\">(8)<\/a><\/sup><\/p>\n<table class=\"wikitable\">\n<caption>\u0422\u0430\u0431\u043b\u0438\u0446\u044f 3. \u041f\u0435\u0440\u0435\u043b\u0456\u043a \u0432\u043f\u0440\u0430\u0432 \u0437 \u0432\u0440\u0430\u0445\u0443\u0432\u0430\u043d\u043d\u044f\u043c \u0437\u0430\u043b\u0443\u0447\u0435\u043d\u043d\u044f \u0441\u0435\u0440\u0435\u0434\u043d\u0456\u0445 \u0441\u0456\u0434\u043d\u0438\u0447\u043d\u0438\u0445 \u043c&#8217;\u044f\u0437\u0456\u0432 \u043d\u0430 \u043e\u0441\u043d\u043e\u0432\u0456 \u0415\u041c\u0413-\u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0456 (\u0430\u0434\u0430\u043f\u0442\u043e\u0432\u0430\u043d\u043e \u0437\u0430 Boren \u0442\u0430 \u0456\u043d.<sup id=\"cite_ref-:6_9-1\" class=\"reference\"><a href=\"#cite_note-:6-9\">(9)<\/a><\/sup>)<\/caption>\n<tbody>\n<tr>\n<th>\u0412\u043f\u0440\u0430\u0432\u0430<\/th>\n<th>% \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u0456\u0437\u043e\u043c\u0435\u0442\u0440\u0438\u0447\u043d\u043e\u0433\u043e \u0434\u043e\u0432\u0456\u043b\u044c\u043d\u043e\u0433\u043e \u0441\u043a\u043e\u0440\u043e\u0447\u0435\u043d\u043d\u044f<\/th>\n<\/tr>\n<tr>\n<td>\u0411\u0456\u0447\u043d\u0430 \u043f\u043b\u0430\u043d\u043a\u0430 (Side plank)<\/td>\n<td>100<\/td>\n<\/tr>\n<tr>\n<td>\u041f\u0440\u0438\u0441\u0456\u0434\u0430\u043d\u043d\u044f \u043d\u0430 \u043e\u0434\u043d\u0456\u0439 \u043d\u043e\u0437\u0456 (Single leg squat)<\/td>\n<td>82<\/td>\n<\/tr>\n<tr>\n<td>\u0424\u0440\u043e\u043d\u0442\u0430\u043b\u044c\u043d\u0430 \u043f\u043b\u0430\u043d\u043a\u0430 \u0437 \u043e\u043f\u043e\u0440\u043e\u044e \u043d\u0430 \u043e\u0434\u043d\u0456\u0439 \u043d\u043e\u0437\u0456 (Front plank hip extended)<\/td>\n<td>75<\/td>\n<\/tr>\n<tr>\n<td>\u0412\u0456\u0434\u0432\u0435\u0434\u0435\u043d\u043d\u044f \u0441\u0442\u0435\u0433\u043d\u0430 \u043b\u0435\u0436\u0430\u0447\u0438 \u043d\u0430 \u0431\u043e\u0446\u0456 (Hip abduction in sidelying)<\/td>\n<td>63<\/td>\n<\/tr>\n<tr>\n<td>\u041f\u0456\u0434\u0439\u043e\u043c \u043d\u0430 \u043f\u0456\u0434\u0432\u0438\u0449\u0435\u043d\u043d\u044f \u0431\u043e\u043a\u043e\u043c (Lateral step up)<\/td>\n<td>60<\/td>\n<\/tr>\n<tr>\n<td>\u0421\u0442\u0430\u043d\u043e\u0432\u0430 \u0442\u044f\u0433\u0430 \u043d\u0430 \u043e\u0434\u043d\u0456\u0439 \u043d\u043e\u0437\u0456 (Single leg deadlift)<\/td>\n<td>56<\/td>\n<\/tr>\n<tr>\n<td>\u041f\u0456\u0434\u0439\u043e\u043c \u043d\u0430 \u043f\u0456\u0434\u0432\u0438\u0449\u0435\u043d\u043d\u044f \u043f\u0440\u044f\u043c\u043e (Forward step-up)<\/td>\n<td>55<\/td>\n<\/tr>\n<tr>\n<td>\u041c\u0456\u0441\u0442\u043e\u043a \u0437 \u043e\u043f\u043e\u0440\u043e\u044e \u043d\u0430 \u043e\u0434\u043d\u0456\u0439 \u043d\u043e\u0437\u0456 (Single leg bridge)<\/td>\n<td>55<\/td>\n<\/tr>\n<tr>\n<td>\u0412\u043f\u0440\u0430\u0432\u0430 \u00ab\u043a\u043d\u0438\u0436\u043a\u0430\u00bb (Hip clam)<\/td>\n<td>47<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u041d\u0438\u0436\u0447\u0435 \u043d\u0430\u0432\u0435\u0434\u0435\u043d\u043e \u043a\u0456\u043b\u044c\u043a\u0430 \u043f\u0440\u0438\u043a\u043b\u0430\u0434\u0456\u0432 \u0432\u043f\u0440\u0430\u0432 \u0434\u043b\u044f \u0441\u0435\u0440\u0435\u0434\u043d\u044c\u043e\u0433\u043e \u0441\u0456\u0434\u043d\u0438\u0447\u043d\u043e\u0433\u043e \u043c&#8217;\u044f\u0437\u0430.<\/p>\n<div class=\"row\">\n<div class=\"col-md-6\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/TCAsn966t_s?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-22\" class=\"reference\"><a href=\"#cite_note-22\">(22)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-6\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/gNvzHTyPujs?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-23\" class=\"reference\"><a href=\"#cite_note-23\">(23)<\/a><\/sup><\/div>\n<\/div>\n<\/div>\n<h3><span id=\"Summaries_of_articles_focusing_on_hip_rehabilitation_exercises\" class=\"mw-headline\"><b>\u041a\u043e\u0440\u043e\u0442\u043a\u0438\u0439 \u0437\u043c\u0456\u0441\u0442 \u0441\u0442\u0430\u0442\u0435\u0439, \u043f\u0440\u0438\u0441\u0432\u044f\u0447\u0435\u043d\u0438\u0445 \u0432\u043f\u0440\u0430\u0432\u0430\u043c \u0432 \u0440\u0435\u0430\u0431\u0456\u043b\u0456\u0442\u0430\u0446\u0456\u0457 \u043a\u0443\u043b\u044c\u0448\u043e\u0432\u043e\u0433\u043e \u0441\u0443\u0433\u043b\u043e\u0431\u0430<\/b><\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Summaries of articles focusing on hip rehabilitation exercises\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;veaction=edit&amp;section=5\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Summaries of articles focusing on hip rehabilitation exercises\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;action=edit&amp;section=5\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h3>\n<ul>\n<li><a class=\"external text\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3201064\/pdf\/ijspt-06-206.pdf\" rel=\"nofollow\">\u0415\u043b\u0435\u043a\u0442\u0440\u043e\u043c\u0456\u043e\u0433\u0440\u0430\u0444\u0456\u0447\u043d\u0438\u0439 \u0430\u043d\u0430\u043b\u0456\u0437 \u0441\u0435\u0440\u0435\u0434\u043d\u044c\u043e\u0433\u043e \u0442\u0430 \u0432\u0435\u043b\u0438\u043a\u043e\u0433\u043e \u0441\u0456\u0434\u043d\u0438\u0447\u043d\u043e\u0433\u043e \u043c&#8217;\u044f\u0437\u0456\u0432 \u043f\u0456\u0434 \u0447\u0430\u0441 \u0440\u0435\u0430\u0431\u0456\u043b\u0456\u0442\u0430\u0446\u0456\u0439\u043d\u0438\u0445 \u0432\u043f\u0440\u0430\u0432<\/a><sup id=\"cite_ref-:6_9-2\" class=\"reference\"><a href=\"#cite_note-:6-9\">(9)<\/a><\/sup>: \u0423 \u0446\u0456\u0439 \u0441\u0442\u0430\u0442\u0442\u0456 \u043d\u0430\u0432\u0435\u0434\u0435\u043d\u043e \u043f\u0435\u0440\u0435\u043b\u0456\u043a \u0432\u043f\u0440\u0430\u0432 \u0442\u0430 \u0432\u0456\u0434\u0441\u043e\u0442\u043e\u043a MIVC \u0441\u0456\u0434\u043d\u0438\u0447\u043d\u0438\u0445 \u043c\u2019\u044f\u0437\u0456\u0432 \u043f\u0456\u0434 \u0447\u0430\u0441 \u0432\u0438\u043a\u043e\u043d\u0430\u043d\u043d\u044f \u0446\u0438\u0445 \u0432\u043f\u0440\u0430\u0432. \u0422\u0430\u043a\u043e\u0436 \u043d\u0430\u0432\u0435\u0434\u0435\u043d\u043e \u0437\u043e\u0431\u0440\u0430\u0436\u0435\u043d\u043d\u044f \u0442\u0430 \u0456\u043d\u0441\u0442\u0440\u0443\u043a\u0446\u0456\u0457 \u0434\u043e \u0432\u0441\u0456\u0445 \u0432\u043f\u0440\u0430\u0432.<\/li>\n<li><a class=\"external text\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36918403\/\" rel=\"nofollow\">\u0421\u0438\u043b\u0430 \u0441\u0456\u0434\u043d\u0438\u0447\u043d\u0438\u0445 \u043c&#8217;\u044f\u0437\u0456\u0432 \u043f\u0456\u0434 \u0447\u0430\u0441 \u0432\u043f\u0440\u0430\u0432 \u0434\u043b\u044f \u043f\u0440\u043e\u0444\u0456\u043b\u0430\u043a\u0442\u0438\u043a\u0438 \u0442\u0430 \u0440\u0435\u0430\u0431\u0456\u043b\u0456\u0442\u0430\u0446\u0456\u0457 \u0442\u0440\u0430\u0432\u043c \u0441\u0442\u0435\u0433\u043d\u0430<\/a><sup id=\"cite_ref-:1_24-0\" class=\"reference\"><a href=\"#cite_note-:1-24\">(24)<\/a><\/sup>: \u0423 \u0446\u0456\u0439 \u0441\u0442\u0430\u0442\u0442\u0456 \u043f\u043e\u0440\u0456\u0432\u043d\u044e\u044e\u0442\u044c\u0441\u044f \u0442\u0430 \u043e\u0446\u0456\u043d\u044e\u044e\u0442\u044c\u0441\u044f \u043c&#8217;\u044f\u0437\u043e\u0432\u0456 \u0437\u0443\u0441\u0438\u043b\u043b\u044f \u043f\u0456\u0434 \u0447\u0430\u0441 \u0432\u0438\u043a\u043e\u043d\u0430\u043d\u043d\u044f \u0432\u043e\u0441\u044c\u043c\u0438 \u0432\u043f\u0440\u0430\u0432, \u043e\u0440\u0456\u0454\u043d\u0442\u043e\u0432\u0430\u043d\u0438\u0445 \u043d\u0430 \u043a\u0443\u043b\u044c\u0448\u043e\u0432\u0438\u0439 \u0441\u0443\u0433\u043b\u043e\u0431. \u0412\u043f\u0440\u0430\u0432\u0438 \u0432\u0438\u043a\u043e\u043d\u0443\u0432\u0430\u043b\u0438 \u0456\u0437 \u0437\u043e\u0432\u043d\u0456\u0448\u043d\u0456\u043c \u043e\u043f\u043e\u0440\u043e\u043c \u0442\u0430 \u0431\u0435\u0437 \u043d\u044c\u043e\u0433\u043e. \u0414\u043e\u0432\u0436\u0438\u043d\u0438 \u0432\u043e\u043b\u043e\u043a\u043e\u043d, \u0448\u0432\u0438\u0434\u043a\u043e\u0441\u0442\u0456 \u0442\u0430 \u0430\u043a\u0442\u0438\u0432\u0430\u0446\u0456\u0457 \u043c&#8217;\u044f\u0437\u0456\u0432 \u0431\u0443\u043b\u0438 \u043e\u043f\u0438\u0441\u0430\u043d\u0456 \u0437\u0430 \u0434\u043e\u043f\u043e\u043c\u043e\u0433\u043e\u044e \u0440\u0435\u0454\u0441\u0442\u0440\u0430\u0446\u0456\u0457 \u0440\u0443\u0445\u0456\u0432, \u0441\u0438\u043b \u0440\u0435\u0430\u043a\u0446\u0456\u0457 \u043e\u043f\u043e\u0440\u0438 \u0442\u0430 \u0415\u041c\u0413 \u0443 \u043c\u043e\u0434\u0435\u043b\u0456 \u043d\u0435\u0440\u0432\u043e\u0432\u043e-\u043c&#8217;\u044f\u0437\u043e\u0432\u043e\u0433\u043e \u0430\u043f\u0430\u0440\u0430\u0442\u0443 \u043d\u0430 \u043e\u0441\u043d\u043e\u0432\u0456 \u0415\u041c\u0413-\u0456\u043d\u0444\u043e\u0440\u043c\u0430\u0446\u0456\u0457. \u0423 \u0446\u0456\u0439 \u043c\u043e\u0434\u0435\u043b\u0456 \u043e\u0446\u0456\u043d\u044e\u0432\u0430\u043b\u0430\u0441\u044f \u0441\u0438\u043b\u0430 \u0441\u0456\u0434\u043d\u0438\u0447\u043d\u043e\u0433\u043e, \u0441\u0435\u0440\u0435\u0434\u043d\u044c\u043e\u0433\u043e \u0442\u0430 \u043c\u0430\u043b\u043e\u0433\u043e \u043c&#8217;\u044f\u0437\u0456\u0432.\n<ul>\n<li>\u0412\u043f\u0440\u0430\u0432\u0438 \u0440\u0456\u0432\u043d\u044f 1 \u0434\u043b\u044f \u0432\u0435\u043b\u0438\u043a\u043e\u0433\u043e \u0441\u0456\u0434\u043d\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u2019\u044f\u0437\u0430:\n<ul>\n<li>\u043f\u0440\u0438\u0441\u0456\u0434\u0430\u043d\u043d\u044f \u0437 \u043d\u0430\u0432\u0430\u043d\u0442\u0430\u0436\u0435\u043d\u043d\u044f\u043c (loaded split squat), \u0440\u0443\u043c\u0443\u043d\u0441\u044c\u043a\u0430 \u0441\u0442\u0430\u043d\u043e\u0432\u0430 \u0442\u044f\u0433\u0430 \u043d\u0430 \u043e\u0434\u043d\u0456\u0439 \u043d\u043e\u0437\u0456 \u0437 \u043d\u0430\u0432\u0430\u043d\u0442\u0430\u0436\u0435\u043d\u043d\u044f\u043c (loaded single leg Romanian deadlift), \u0436\u0438\u043c \u0441\u0442\u0435\u0433\u043d\u0430 \u043d\u0430 \u043e\u0434\u043d\u0456\u0439 \u043d\u043e\u0437\u0456 (loaded single leg stretch)<sup id=\"cite_ref-:1_24-1\" class=\"reference\"><a href=\"#cite_note-:1-24\">(24)<\/a><\/sup><\/li>\n<\/ul>\n<\/li>\n<li>\u0412\u043f\u0440\u0430\u0432\u0438 1-\u0433\u043e \u0440\u0456\u0432\u043d\u044f \u0434\u043b\u044f \u0441\u0435\u0440\u0435\u0434\u043d\u044c\u043e\u0433\u043e \u0441\u0456\u0434\u043d\u0438\u0447\u043d\u043e\u0433\u043e \u043c&#8217;\u044f\u0437\u0430:\n<ul>\n<li>\u0431\u0456\u0447\u043d\u0430 \u043f\u043b\u0430\u043d\u043a\u0430 (split squat) \u0437 \u0432\u043b\u0430\u0441\u043d\u043e\u044e \u0432\u0430\u0433\u043e\u044e, \u043f\u0440\u0438\u0441\u0456\u0434\u0430\u043d\u043d\u044f \u043d\u0430 \u043e\u0434\u043d\u0456\u0439 \u043d\u043e\u0437\u0456 (single leg squat), \u0440\u0443\u043c\u0443\u043d\u0441\u044c\u043a\u0430 \u0441\u0442\u0430\u043d\u043e\u0432\u0430 \u0442\u044f\u0433\u0430 \u043d\u0430 \u043e\u0434\u043d\u0456\u0439 \u043d\u043e\u0437\u0456 (Romanian deadlift)<sup id=\"cite_ref-:1_24-2\" class=\"reference\"><a href=\"#cite_note-:1-24\">(24)<\/a><\/sup><\/li>\n<\/ul>\n<\/li>\n<li>\u0412\u043f\u0440\u0430\u0432\u0438 1-\u0433\u043e \u0440\u0456\u0432\u043d\u044f \u0434\u043b\u044f \u043c\u0430\u043b\u043e\u0433\u043e \u0441\u0456\u0434\u043d\u0438\u0447\u043d\u043e\u0433\u043e \u043c\u2019\u044f\u0437\u0430:\n<ul>\n<li>\u0440\u0443\u043c\u0443\u043d\u0441\u044c\u043a\u0430 \u0441\u0442\u0430\u043d\u043e\u0432\u0430 \u0442\u044f\u0433\u0430 \u043d\u0430 \u043e\u0434\u043d\u0456\u0439 \u043d\u043e\u0437\u0456 (Romanian deadlift), \u0431\u043e\u043a\u043e\u0432\u0430 \u043f\u043b\u0430\u043d\u043a\u0430 (side plank) \u0437 \u0432\u043b\u0430\u0441\u043d\u043e\u044e \u0432\u0430\u0433\u043e\u044e<sup id=\"cite_ref-:1_24-3\" class=\"reference\"><a href=\"#cite_note-:1-24\">(24)<\/a><\/sup><\/li>\n<\/ul>\n<\/li>\n<li>\u041a\u043e\u0440\u0438\u0441\u043d\u0438\u0439 \u0434\u043e\u043f\u0438\u0441 \u0434\u043b\u044f \u0447\u0438\u0442\u0430\u043d\u043d\u044f: <a class=\"external text\" href=\"https:\/\/www.sportsmith.co\/articles\/hip-focused-injury-prevention-and-rehabilitation-exercises-how-to-choose-which-one\/\" rel=\"nofollow\">\u0412\u043f\u0440\u0430\u0432\u0438 \u0434\u043b\u044f \u043f\u0440\u043e\u0444\u0456\u043b\u0430\u043a\u0442\u0438\u043a\u0438 \u0442\u0430 \u0440\u0435\u0430\u0431\u0456\u043b\u0456\u0442\u0430\u0446\u0456\u0457 \u0442\u0440\u0430\u0432\u043c \u043a\u0443\u043b\u044c\u0448\u043e\u0432\u043e\u0433\u043e \u0441\u0443\u0433\u043b\u043e\u0431\u0430: \u042f\u043a \u0457\u0445 \u0432\u0438\u0431\u0440\u0430\u0442\u0438?<\/a><sup id=\"cite_ref-25\" class=\"reference\"><a href=\"#cite_note-25\">(25)<\/a><\/sup><\/li>\n<li>\u041a\u043e\u0440\u0438\u0441\u043d\u0430 \u0456\u043d\u0444\u043e\u0433\u0440\u0430\u0444\u0456\u043a\u0430: <a class=\"external text\" href=\"https:\/\/ylmsportscience.com\/2023\/06\/04\/gluteal-muscle-forces-during-hip-focused-injury-prevention-and-rehabilitation-exercises\/\" rel=\"nofollow\">\u0421\u0438\u043b\u0430 \u0441\u0456\u0434\u043d\u0438\u0447\u043d\u0438\u0445 \u043c&#8217;\u044f\u0437\u0456\u0432 \u043f\u0456\u0434 \u0447\u0430\u0441 \u0432\u0438\u043a\u043e\u043d\u0430\u043d\u043d\u044f \u0432\u043f\u0440\u0430\u0432 \u0434\u043b\u044f \u043f\u0440\u043e\u0444\u0456\u043b\u0430\u043a\u0442\u0438\u043a\u0438 \u0442\u0430 \u0440\u0435\u0430\u0431\u0456\u043b\u0456\u0442\u0430\u0446\u0456\u0457 \u0442\u0440\u0430\u0432\u043c \u043a\u0443\u043b\u044c\u0448\u043e\u0432\u043e\u0433\u043e \u0441\u0443\u0433\u043b\u043e\u0431\u0430<\/a> <sup id=\"cite_ref-26\" class=\"reference\"><a href=\"#cite_note-26\">(26)<\/a><\/sup><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3><span id=\"Hip_Adductors\" class=\"mw-headline\">\u041f\u0440\u0438\u0432\u0456\u0434\u043d\u0456 \u043c&#8217;\u044f\u0437\u0438 \u0441\u0442\u0435\u0433\u043d\u0430<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Hip Adductors\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;veaction=edit&amp;section=6\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Hip Adductors\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;action=edit&amp;section=6\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h3>\n<p>\u0420\u0435\u0439\u0442\u0438\u043d\u0433 \u0432\u043f\u0440\u0430\u0432 \u0434\u043b\u044f \u0440\u043e\u0437\u0432\u0438\u0442\u043a\u0443 <a title=\"Adductor Longus\" href=\"\/Adductor_Longus\">\u0434\u043e\u0432\u0433\u0438\u0445 \u043f\u0440\u0438\u0432\u0456\u0434\u043d\u0438\u0445 \u043c&#8217;\u044f\u0437\u0456\u0432<\/a> \u043d\u0430 \u043e\u0441\u043d\u043e\u0432\u0456 \u0415\u041c\u0413<sup id=\"cite_ref-:5_1-3\" class=\"reference\"><a href=\"#cite_note-:5-1\">(1)<\/a><\/sup> \u043d\u0430\u0432\u0435\u0434\u0435\u043d\u043e \u0432 \u0442\u0430\u0431\u043b\u0438\u0446\u0456 4.<\/p>\n<table class=\"wikitable\">\n<caption>\u0422\u0430\u0431\u043b\u0438\u0446\u044f 4. \u041f\u0435\u0440\u0435\u043b\u0456\u043a \u0432\u043f\u0440\u0430\u0432 \u0437 \u0432\u0440\u0430\u0445\u0443\u0432\u0430\u043d\u043d\u044f\u043c \u0437\u0430\u043b\u0443\u0447\u0435\u043d\u043d\u044f \u0434\u043e\u0432\u0433\u0438\u0445 \u043f\u0440\u0438\u0432\u0456\u0434\u043d\u0438\u0445 \u043c\u2019\u044f\u0437\u0456\u0432 \u043d\u0430 \u043e\u0441\u043d\u043e\u0432\u0456 \u0415\u041c\u0413-\u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0456 order of exercises for adductor longus recruitment based on EMG activity<sup id=\"cite_ref-:5_1-4\" class=\"reference\"><a href=\"#cite_note-:5-1\">(1)<\/a><\/sup> (\u0430\u0434\u0430\u043f\u0442\u043e\u0432\u0430\u043d\u043e Serner \u0442\u0430 \u0456\u043d.<sup id=\"cite_ref-:2_27-0\" class=\"reference\"><a href=\"#cite_note-:2-27\">(27)<\/a><\/sup>)<\/caption>\n<tbody>\n<tr>\n<th>\u0412\u043f\u0440\u0430\u0432\u0430<\/th>\n<th>\u0421\u0435\u0440\u0435\u0434\u043d\u0454 \u0437\u043d\u0430\u0447\u0435\u043d\u043d\u044f \u043f\u0456\u043a\u043e\u0432\u043e\u0457 \u043d\u043e\u0440\u043c\u043e\u0432\u0430\u043d\u043e\u0457 \u0415\u041c\u0413 (nEMG)% \u0432\u0456\u0434 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u0434\u043e\u0432\u0456\u043b\u044c\u043d\u043e\u0433\u043e \u0441\u043a\u043e\u0440\u043e\u0447\u0435\u043d\u043d\u044f (maximum voluntary contraction, MVC) (\u0430\u0434\u0430\u043f\u0442\u043e\u0432\u0430\u043d\u043e \u0437\u0430 Serner \u0442\u0430 \u0456\u043d.<sup id=\"cite_ref-:2_27-1\" class=\"reference\"><a href=\"#cite_note-:2-27\">(27)<\/a><\/sup>)<\/th>\n<\/tr>\n<tr>\n<td>\u041a\u043e\u043f\u0435\u043d\u0433\u0430\u0433\u0435\u043d\u0441\u044c\u043a\u0435 \u043f\u0440\u0438\u0432\u0435\u0434\u0435\u043d\u043d\u044f (Copenhagen adduction)<\/td>\n<td>110%<\/td>\n<\/tr>\n<tr>\n<td>\u0406\u0437\u043e\u043c\u0435\u0442\u0440\u0438\u0447\u043d\u0435 \u043f\u0440\u0438\u0432\u0435\u0434\u0435\u043d\u043d\u044f \u0437 \u043c&#8217;\u044f\u0447\u0435\u043c \u043c\u0456\u0436 \u0433\u043e\u043c\u0456\u043b\u043a\u043e\u0432\u043e\u0441\u0442\u043e\u043f\u043d\u0438\u043c\u0438 \u0441\u0443\u0433\u043b\u043e\u0431\u0430\u043c\u0438<\/td>\n<td>100%<\/td>\n<\/tr>\n<tr>\n<td>\u0406\u0437\u043e\u043c\u0435\u0442\u0440\u0438\u0447\u043d\u0435 \u043f\u0440\u0438\u0432\u0435\u0434\u0435\u043d\u043d\u044f \u0437 \u043c&#8217;\u044f\u0447\u0435\u043c \u043c\u0456\u0436 \u043a\u043e\u043b\u0456\u043d\u0430\u043c\u0438<\/td>\n<td>86 %<\/td>\n<\/tr>\n<tr>\n<td>\u041f\u0440\u0438\u0432\u0435\u0434\u0435\u043d\u043d\u044f \u0441\u0442\u0435\u0433\u043d\u0430 \u0432 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u043d\u0456 \u043b\u0435\u0436\u0430\u0447\u0438 \u043d\u0430 \u0431\u043e\u0446\u0456 (Hip adduction sidelying)<\/td>\n<td>64 %<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u041d\u0438\u0436\u0447\u0435 \u043d\u0430\u0432\u0435\u0434\u0435\u043d\u043e \u043f\u0440\u0438\u043a\u043b\u0430\u0434\u0438 \u0434\u0435\u044f\u043a\u0438\u0445 \u0432\u043f\u0440\u0430\u0432 \u043d\u0430 \u043f\u0440\u0438\u0432\u0456\u0434\u043d\u0456 \u043c&#8217;\u044f\u0437\u0438.<\/p>\n<div class=\"row\">\n<div class=\"col-md-4\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/gzg7d4uXM8Y?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-28\" class=\"reference\"><a href=\"#cite_note-28\">(28)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-4\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/q8u3rP2kPLY?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-29\" class=\"reference\"><a href=\"#cite_note-29\">(29)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-4\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/s0gKvvbFX2I?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-30\" class=\"reference\"><a href=\"#cite_note-30\">(30)<\/a><\/sup><\/div>\n<\/div>\n<\/div>\n<div class=\"row\">\n<div class=\"col-md-4\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/s91uCD2wmT0?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-31\" class=\"reference\"><a href=\"#cite_note-31\">(31)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-4\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/vsXjFlVpW9Q?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-32\" class=\"reference\"><a href=\"#cite_note-32\">(32)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-4\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/knGLKc1jbWs?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-33\" class=\"reference\"><a href=\"#cite_note-33\">(33)<\/a><\/sup><\/div>\n<\/div>\n<\/div>\n<h3><span id=\"Hamstrings\" class=\"mw-headline\">\u041c&#8217;\u044f\u0437\u0438 \u0437\u0430\u0434\u043d\u044c\u043e\u0457 \u043f\u043e\u0432\u0435\u0440\u0445\u043d\u0456 \u0441\u0442\u0435\u0433\u043d\u0430 (Hamstrings)<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Hamstrings\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;veaction=edit&amp;section=7\">edit<\/a><span class=\"mw-editsection-divider\">|<\/span><a title=\"Edit section: Hamstrings\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;action=edit&amp;section=7\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h3>\n<p>&#8220;\u041c\u02bc\u044f\u0437\u0438 \u0437\u0430\u0434\u043d\u044c\u043e\u0457 \u043f\u043e\u0432\u0435\u0440\u0445\u043d\u0456 \u0441\u0442\u0435\u0433\u043d\u0430 (\u0445\u0430\u043c\u0441\u0442\u0440\u0456\u043d\u0433) \u043f\u0456\u0434 \u0447\u0430\u0441 \u0432\u0438\u043a\u043e\u043d\u0430\u043d\u043d\u044f \u0432\u043f\u0440\u0430\u0432 \u0434\u043b\u044f \u0441\u0442\u0435\u0433\u043d\u0430 \u0442\u0430 \u043a\u043e\u043b\u0456\u043d\u0430 \u0430\u043a\u0442\u0438\u0432\u0443\u044e\u0442\u044c\u0441\u044f \u043f\u043e-\u0440\u0456\u0437\u043d\u043e\u043c\u0443&#8221;. <sup id=\"cite_ref-:8_34-0\" class=\"reference\"><a href=\"#cite_note-:8-34\">(34)<\/a><\/sup> \u0412\u043f\u0440\u0430\u0432\u0438 \u043d\u0430 \u0440\u043e\u0437\u0433\u0438\u043d\u0430\u043d\u043d\u044f \u0441\u0442\u0435\u0433\u043d\u0430, \u0442\u0430\u043a\u0456 \u044f\u043a &#8220;\u043c\u0456\u0441\u0442\u043e\u043a&#8221; \u0437 \u043f\u0456\u0434\u043d\u044f\u0442\u043e\u044e \u043f\u0440\u044f\u043c\u043e\u044e \u043e\u0434\u043d\u0456\u0454\u044e \u043d\u043e\u0433\u043e\u044e \u0430\u0431\u043e \u043e\u0434\u043d\u043e\u0441\u0442\u043e\u0440\u043e\u043d\u043d\u044f \u0441\u0442\u0430\u043d\u043e\u0432\u0430 \u0442\u044f\u0433\u0430 (\u0430\u0440\u0430\u0431\u0435\u0441\u043a\u0430 \u0447\u0438 \u0440\u0443\u043c\u0443\u043d\u0441\u044c\u043a\u0430 \u0441\u0442\u0430\u043d\u043e\u0432\u0430 \u0442\u044f\u0433\u0430 \u043d\u0430 \u043e\u0434\u043d\u0456\u0439 \u043d\u043e\u0437\u0456), \u0431\u0456\u043b\u044c\u0448\u0435 \u043d\u0430\u0432\u0430\u043d\u0442\u0430\u0436\u0443\u044e\u0442\u044c \u0434\u0432\u043e\u0433\u043e\u043b\u043e\u0432\u0438\u0439 \u043c\u02bc\u044f\u0437 \u0441\u0442\u0435\u0433\u043d\u0430, \u0432 \u0442\u043e\u0439 \u0447\u0430\u0441 \u044f\u043a \u0432\u043f\u0440\u0430\u0432\u0430 (Nordic hamstring exercise) \u0431\u0456\u043b\u044c\u0448\u0435 \u0437\u0430\u0434\u0456\u044e\u0454 \u043d\u0430\u043f\u0456\u0432\u0441\u0443\u0445\u043e\u0436\u0438\u043b\u044c\u043d\u0438\u0439 \u043c\u02bc\u044f\u0437.<sup id=\"cite_ref-:8_34-1\" class=\"reference\"><a href=\"#cite_note-:8-34\">(34)<\/a><\/sup><\/p>\n<div class=\"thumb embedvideo autoResize\" style=\"width: 308px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 300px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/ypBDnCQy1h4?\" width=\"300\" height=\"169\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<p><sup id=\"cite_ref-35\" class=\"reference\"><a href=\"#cite_note-35\">(35)<\/a><\/sup><\/p>\n<h3><span id=\"Quadriceps\" class=\"mw-headline\">\u0427\u043e\u0442\u0438\u0440\u0438\u0433\u043e\u043b\u043e\u0432\u0438\u0439 \u043c\u02bc\u044f\u0437 \u0441\u0442\u0435\u0433\u043d\u0430<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Quadriceps\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;veaction=edit&amp;section=8\">edit<\/a><span class=\"mw-editsection-divider\">|<\/span><a title=\"Edit section: Quadriceps\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;action=edit&amp;section=8\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h3>\n<p>\u0411\u0430\u0437\u043e\u0432\u0430 \u0432\u043f\u0440\u0430\u0432\u0430 \u043d\u0430 \u0440\u043e\u0437\u0433\u0438\u043d\u0430\u043d\u043d\u044f \u043a\u043e\u043b\u0456\u043d\u0430 \u0443 \u0432\u0456\u0434\u043a\u0440\u0438\u0442\u043e\u043c\u0443 \u043a\u0456\u043d\u0435\u043c\u0430\u0442\u0438\u0447\u043d\u043e\u043c\u0443 \u043b\u0430\u043d\u0446\u044e\u0437\u0456 \u0454 \u043a\u043e\u0440\u0438\u0441\u043d\u043e\u044e \u0432\u043f\u0440\u0430\u0432\u043e\u044e \u0434\u043b\u044f \u0440\u043e\u0437\u0432\u0438\u0442\u043a\u0443 \u0441\u0438\u043b\u0438 \u0447\u043e\u0442\u0438\u0440\u0438\u0433\u043e\u043b\u043e\u0432\u043e\u0433\u043e \u043c\u2019\u044f\u0437\u0430 \u0441\u0442\u0435\u0433\u043d\u0430. \u041f\u0430\u0446\u0456\u0454\u043d\u0442\u0430\u043c \u0437\u0456 \u0441\u043b\u0430\u0431\u043a\u0456\u0441\u0442\u044e \u0432 \u0443\u043a\u043e\u0440\u043e\u0447\u0435\u043d\u043e\u043c\u0443 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u043d\u0456 \u0447\u043e\u0442\u0438\u0440\u0438\u0433\u043e\u043b\u043e\u0432\u043e\u0433\u043e \u043c&#8217;\u044f\u0437\u0430 \u043c\u043e\u0436\u0435 \u0431\u0443\u0442\u0438 \u043a\u043e\u0440\u0438\u0441\u043d\u043e \u0434\u043e\u0434\u0430\u0442\u0438 \u0432\u043f\u0440\u0430\u0432\u0443 \u043d\u0430 \u0456\u0437\u043e\u043b\u044c\u043e\u0432\u0430\u043d\u0435 \u043d\u0430\u0442\u044f\u0433\u0443\u0432\u0430\u043d\u043d\u044f \u0441\u0442\u0440\u0456\u0447\u043a\u0438, \u0449\u043e\u0431 \u0437\u0430\u0431\u0435\u0437\u043f\u0435\u0447\u0438\u0442\u0438 \u0456\u0437\u043e\u043b\u044c\u043e\u0432\u0430\u043d\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u043d\u044f \u0443 \u0432\u043d\u0443\u0442\u0440\u0456\u0448\u043d\u044c\u043e\u043c\u0443 \u0434\u0456\u0430\u043f\u0430\u0437\u043e\u043d\u0456 \u0442\u0430 \u0440\u043e\u0437\u0432\u0438\u043d\u0443\u0442\u0438 \u0441\u0438\u043b\u0443 \u0432 \u0446\u044c\u043e\u043c\u0443 \u0434\u0456\u0430\u043f\u0430\u0437\u043e\u043d\u0456.<sup id=\"cite_ref-:5_1-5\" class=\"reference\"><a href=\"#cite_note-:5-1\">(1)<\/a><\/sup><\/p>\n<div class=\"row\">\n<div class=\"col-md-6\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/BPvD5BP_jrI?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-36\" class=\"reference\"><a href=\"#cite_note-36\">(36)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-6\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/cxN01SEa8aM?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-37\" class=\"reference\"><a href=\"#cite_note-37\">(37)<\/a><\/sup><\/div>\n<\/div>\n<\/div>\n<h2><span id=\"Adapting_Closed_Chain_Exercises_for_Either_Knee_or_Hip_Bias\" class=\"mw-headline\">\u0410\u0434\u0430\u043f\u0442\u0430\u0446\u0456\u044f \u0432\u043f\u0440\u0430\u0432 \u0443 \u0437\u0430\u043a\u0440\u0438\u0442\u043e\u043c\u0443 \u043a\u0456\u043d\u0435\u043c\u0430\u0442\u0438\u0447\u043d\u043e\u043c\u0443 \u043b\u0430\u043d\u0446\u044e\u0437\u0456 \u0432\u0456\u0434\u043f\u043e\u0432\u0456\u0434\u043d\u043e \u0434\u043e \u0432\u0456\u0434\u0445\u0438\u043b\u0435\u043d\u043d\u044f \u043a\u043e\u043b\u0456\u043d\u043d\u043e\u0433\u043e \u0430\u0431\u043e \u043a\u0443\u043b\u044c\u0448\u043e\u0432\u043e\u0433\u043e \u0441\u0443\u0433\u043b\u043e\u0431\u0430<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Adapting Closed Chain Exercises for Either Knee or Hip Bias\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;veaction=edit&amp;section=9\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Adapting Closed Chain Exercises for Either Knee or Hip Bias\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;action=edit&amp;section=9\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h2>\n<p>\u041d\u0430 \u0432\u0456\u0434\u043d\u043e\u0441\u043d\u0438\u0439 \u0432\u043d\u0435\u0441\u043e\u043a \u043c\u02bc\u044f\u0437\u0456\u0432 \u043a\u043e\u043b\u0456\u043d\u0430 \u0430\u0431\u043e \u043a\u0443\u043b\u044c\u0448\u043e\u0432\u043e\u0433\u043e \u0441\u0443\u0433\u043b\u043e\u0431\u0430 \u0443 \u0432\u0438\u043a\u043e\u043d\u0430\u043d\u043d\u044f \u0437\u0430\u0432\u0434\u0430\u043d\u043d\u044f \u043f\u0440\u0438\u0441\u0456\u0434\u0430\u043d\u043d\u044f \u0432\u043f\u043b\u0438\u0432\u0430\u044e\u0442\u044c:<\/p>\n<ul>\n<li>\u0432\u0435\u043b\u0438\u0447\u0438\u043d\u0430 \u043d\u0430\u0432\u0430\u043d\u0442\u0430\u0436\u0435\u043d\u043d\u044f \u043f\u0456\u0434 \u0447\u0430\u0441 \u0441\u0442\u0430\u043d\u043e\u0432\u043e\u0457 \u0442\u044f\u0433\u0438<sup id=\"cite_ref-38\" class=\"reference\"><a href=\"#cite_note-38\">(38)<\/a><\/sup> \u0456 \u0432\u0438\u043f\u0430\u0434\u0443<sup id=\"cite_ref-39\" class=\"reference\"><a href=\"#cite_note-39\">(39)<\/a><\/sup><\/li>\n<li>\u043f\u043e\u043b\u043e\u0436\u0435\u043d\u043d\u044f \u0442\u0443\u043b\u0443\u0431\u0430<sup id=\"cite_ref-40\" class=\"reference\"><a href=\"#cite_note-40\">(40)<\/a><\/sup><sup id=\"cite_ref-41\" class=\"reference\"><a href=\"#cite_note-41\">(41)<\/a><\/sup><sup id=\"cite_ref-42\" class=\"reference\"><a href=\"#cite_note-42\">(42)<\/a><\/sup><\/li>\n<li>\u043f\u043e\u043b\u043e\u0436\u0435\u043d\u043d\u044f \u043a\u0456\u043d\u0446\u0456\u0432\u043e\u043a<\/li>\n<\/ul>\n<h2><span id=\"References\" class=\"mw-headline\">\u041f\u043e\u0441\u0438\u043b\u0430\u043d\u043d\u044f<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: References\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;veaction=edit&amp;section=10\">edit<\/a><span class=\"mw-editsection-divider\">|<\/span><a title=\"Edit section: References\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;action=edit&amp;section=10\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h2>\n<div class=\"mw-references-wrap mw-references-columns\">\n<ol class=\"references\">\n<li id=\"cite_note-:5-1\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:5_1-0\">1.0<\/a><\/sup> <sup><a href=\"#cite_ref-:5_1-1\">1.1<\/a><\/sup> <sup><a href=\"#cite_ref-:5_1-2\">1.2<\/a><\/sup> <sup><a href=\"#cite_ref-:5_1-3\">1.3<\/a><\/sup> <sup><a href=\"#cite_ref-:5_1-4\">1.4<\/a><\/sup> <sup><a href=\"#cite_ref-:5_1-5\">1.5<\/a><\/sup><\/span> <span class=\"reference-text\">Herrington, L. Practical Guide to Hip and Knee Strengthening. Course. Plus. 2024<\/span><\/li>\n<li id=\"cite_note-2\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-2\">\u2191<\/a><\/span> <span class=\"reference-text\">Suchomel TJ, Nimphius S, Bellon CR, Hornsby WG, Stone MH. Training for muscular strength: Methods for monitoring and adjusting training intensity. Sports Medicine. 2021 Oct;51(10):2051-66.<\/span><\/li>\n<li id=\"cite_note-3\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-3\">\u2191<\/a><\/span> <span class=\"reference-text\">Taberner M, Allen T, Cohen DD. Progressing rehabilitation after injury: consider the \u2018control-chaos continuum\u2019. British journal of sports medicine. 2019 Sep 1;53(18):1132-6.<\/span><\/li>\n<li id=\"cite_note-:3-4\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:3_4-0\">4.0<\/a><\/sup> <sup><a href=\"#cite_ref-:3_4-1\">4.1<\/a><\/sup> <sup><a href=\"#cite_ref-:3_4-2\">4.2<\/a><\/sup> <sup><a href=\"#cite_ref-:3_4-3\">4.3<\/a><\/sup><\/span> <span class=\"reference-text\">Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. <a class=\"external text\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7927075\/pdf\/sports-09-00032.pdf\" rel=\"nofollow\">Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum.<\/a> Sports. 2021 Feb 22;9(2):32.<\/span><\/li>\n<li id=\"cite_note-:0-5\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:0_5-0\">5.0<\/a><\/sup> <sup><a href=\"#cite_ref-:0_5-1\">5.1<\/a><\/sup><\/span> <span class=\"reference-text\">Jukic I, Helms ER, McGuigan MR. The fastest repetition in a set predicts the number of repetitions completed to failure during resistance training: The impact of individual characteristics. Physiology &amp; Behavior. 2023 Jun 1;265:114158.<\/span><\/li>\n<li id=\"cite_note-6\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-6\">\u2191<\/a><\/span> <span class=\"reference-text\">Fukuda DH. Assessments for sport and athletic performance. Human Kinetics; 2018 Dec 5.<\/span><\/li>\n<li id=\"cite_note-:4-7\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-:4_7-0\">\u2191<\/a><\/span> <span class=\"reference-text\">Wilson ME. T<a class=\"external text\" href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2008\/04000\/The_Daily_Adjustable_Progressive_Resistance.13.aspx\/1000?casa_token=PxtezNxhszQAAAAA:13cgBg9deIwRoly-XIZC6AeISvc3SlwsdRS_36YpvCmkoIBJ9JIux1uACuXulqv8Brk7pOYzb3ONDV38sNLMFof_&amp;casa_token=xcyy83u-9g8AAAAA:N1PkUsYKXdvhBk9Y7wbPGA5I_mDQoxJYvJLpXHI-9w7V7RD1CIfsSLt-ryMG1D8Ft4qgn67503NOhY6pT_gqelt2\" rel=\"nofollow\">he daily adjustable progressive resistance exercise system: getting reacquainted with an old friend.<\/a> Strength &amp; Conditioning Journal. 2008 Apr 1;30(2):76-8.<\/span><\/li>\n<li id=\"cite_note-:7-8\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:7_8-0\">8.0<\/a><\/sup> <sup><a href=\"#cite_ref-:7_8-1\">8.1<\/a><\/sup> <sup><a href=\"#cite_ref-:7_8-2\">8.2<\/a><\/sup><\/span> <span class=\"reference-text\">Forman DA, Alizadeh S, Button DC, Holmes MW. <a class=\"external text\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10547095\/pdf\/ijspt_2023_18_5_87764.pdf\" rel=\"nofollow\">The Use of Elastic Resistance Bands to Reduce Dynamic Knee Valgus in Squat-Based Movements: A Narrative Review.<\/a> International Journal of Sports Physical Therapy. 2023;18(5):1206.<\/span><\/li>\n<li id=\"cite_note-:6-9\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:6_9-0\">9.0<\/a><\/sup> <sup><a href=\"#cite_ref-:6_9-1\">9.1<\/a><\/sup> <sup><a href=\"#cite_ref-:6_9-2\">9.2<\/a><\/sup><\/span> <span class=\"reference-text\">Boren K, Conrey C, Le Coguic J, Paprocki L, Voight M, Robinson TK. <a class=\"external text\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3201064\/pdf\/ijspt-06-206.pdf\" rel=\"nofollow\">Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises.<\/a> International journal of sports physical therapy. 2011 Sep;6(3):206.<\/span><\/li>\n<li id=\"cite_note-10\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-10\">\u2191<\/a><\/span> <span class=\"reference-text\">The Barbell Physio. Front Plank Hip Extensions. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=kVycltIECKM\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=kVycltIECKM<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-11\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-11\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Full squat single leg. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=ZrYPt_pBces\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=ZrYPt_pBces<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-12\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-12\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. How to do a Side plank. Available from:<a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=vQKLvMTYA9Q\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=vQKLvMTYA9Q<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-13\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-13\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. How to do a clam. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=1ECrWm-3SKo\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=1ECrWm-3SKo<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-14\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-14\">\u2191<\/a><\/span> <span class=\"reference-text\">Lehecka BJ, Edwards M, Haverkamp R, Martin L, Porter K, Thach K, Sack RJ, Hakansson NA. <a class=\"external text\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5534144\/pdf\/ijspt-12-543.pdf\" rel=\"nofollow\">Building a better gluteal bridge: electromyographic analysis of hip muscle activity during modified single-leg bridges.<\/a> International journal of sports physical therapy. 2017 Aug;12(4):543.<\/span><\/li>\n<li id=\"cite_note-15\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-15\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient.Pilates Shoulder bridge 2. Available from:<a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=r9rgEAB13yM\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=r9rgEAB13yM<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-16\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-16\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Pilates Shoulder bridge 3. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=R7yrLIC0uJs\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=R7yrLIC0uJs<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-17\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-17\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Bridge with Band Exercise &#8211; Level 1. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=xrS2naqqB1E\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=xrS2naqqB1E<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-18\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-18\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient.Bridge with Band Exercise &#8211; Level 6. Available from:<a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=nJAE9Pg4hAg\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=nJAE9Pg4hAg<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-19\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-19\">\u2191<\/a><\/span> <span class=\"reference-text\">Williams MJ, Gibson NV, Sorbie GG, Ugbolue UC, Brouner J, Easton C. <a class=\"external text\" href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2021\/01000\/activation_of_the_gluteus_maximus_during.3.aspx\" rel=\"nofollow\">Activation of the gluteus maximus during performance of the back squat, split squat, and barbell hip thrust and the relationship with maximal sprinting.<\/a> The Journal of Strength &amp; Conditioning Research. 2021 Jan 1;35(1):16-24.<\/span><\/li>\n<li id=\"cite_note-20\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-20\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Barbell Hip Thrust | Hamstring | Strength and Conditioning Exercises. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=76t0z3Tdx6Q\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=76t0z3Tdx6Q<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-21\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-21\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Kettlebell Hip Thrust | Hamstring | Strength and Conditioning Exercises. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=D2nNU3FonZE\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=D2nNU3FonZE<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-22\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-22\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Single Leg Kettlebell Deadlift | Deadlift | Strength and Conditioning Exercises. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=TCAsn966t_s\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=TCAsn966t_s<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-23\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-23\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Gluteus medius strengthening 1. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=gNvzHTyPujs\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=gNvzHTyPujs<\/a>(last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-:1-24\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:1_24-0\">24.0<\/a><\/sup> <sup><a href=\"#cite_ref-:1_24-1\">24.1<\/a><\/sup> <sup><a href=\"#cite_ref-:1_24-2\">24.2<\/a><\/sup> <sup><a href=\"#cite_ref-:1_24-3\">24.3<\/a><\/sup><\/span> <span class=\"reference-text\">Collings TJ, Bourne MN, Barrett RS, Meinders EV, GON\u00e7ALVES BA, Shield AJ, Diamond LE. Gluteal Muscle Forces during Hip-Focused Injury Prevention and Rehabilitation Exercises. Medicine and Science in Sports and Exercise. 2023 Apr 1;55(4):650-60.<\/span><\/li>\n<li id=\"cite_note-25\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-25\">\u2191<\/a><\/span> <span class=\"reference-text\">Collings, T. Hip-focused injury prevention and rehabilitation exercises: How to choose which one. (accessed 22 March 2024). Available from <a class=\"external free\" href=\"https:\/\/www.sportsmith.co\/articles\/hip-focused-injury-prevention-and-rehabilitation-exercises-how-to-choose-which-one\/\" rel=\"nofollow\">https:\/\/www.sportsmith.co\/articles\/hip-focused-injury-prevention-and-rehabilitation-exercises-how-to-choose-which-one\/<\/a><\/span><\/li>\n<li id=\"cite_note-26\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-26\">\u2191<\/a><\/span> <span class=\"reference-text\">YLMSportscience. Gluteal muscle forces during hip-focused injury prevention and rehabilitation exercises. Published 4 June 2023. 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British journal of sports medicine. 2014 Jul 1;48(14):1108-14.<\/span><\/li>\n<li id=\"cite_note-28\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-28\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. How to tone your thighs. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=gzg7d4uXM8Y&amp;t=20s\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=gzg7d4uXM8Y&amp;t=20s<\/a> (last accessed 08\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-29\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-29\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Copenhagen Adductor Straight Leg Exercise. 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Journal of Sport Rehabilitation. 2021 Feb 16;30(6):899-904.<\/span><\/li>\n<\/ol>\n<\/div>\n<p><!-- NewPP limit report Cached time: 20240422155842 Cache expiry: 0 Reduced expiry: true Complications: (show\u2010toc) CPU time usage: 0.147 seconds Real time usage: 0.158 seconds Preprocessor visited node count: 724\/1000000 Post\u2010expand include size: 638\/2097152 bytes Template argument size: 0\/2097152 bytes Highest expansion depth: 3\/100 Expensive parser function count: 0\/100 Unstrip recursion depth: 0\/20 Unstrip post\u2010expand size: 30196\/5000000 bytes --><br \/>\n<!-- Transclusion expansion time report (%,ms,calls,template) 100.00% 5.839 1 Special:Contributors\/Practical_Guide_to_Hip_and_Knee_Strengthening 100.00% 5.839 1 -total --><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0410\u0432\u0442\u043e\u0440&#8211; Wanda van Niekerk \u043d\u0430 \u043e\u0441\u043d\u043e\u0432\u0456 \u043a\u0443\u0440\u0441\u0443 Lee Herrington \u041d\u0430\u0439\u043a\u0440\u0430\u0449\u0456 \u0430\u0432\u0442\u043e\u0440\u0438 &#8211; Wanda van Niekerk \u0442\u0430 Jess Bell \u0417\u043c\u0456\u0441\u0442 1 \u041f\u0440\u043e\u0433\u0440\u0435\u0441\u0438\u0432\u043d\u0435 \u043d\u0430\u0432\u0430\u043d\u0442\u0430\u0436\u0435\u043d\u043d\u044f \u0434\u043b\u044f \u0440\u043e\u0437\u0432\u0438\u0442\u043a\u0443 \u0441\u0438\u043b\u0438 2 \u0406\u0437\u043e\u043b\u044c\u043e\u0432\u0430\u043d\u0430 \u0440\u043e\u0431\u043e\u0442\u0430 \u043c&#8217;\u044f\u0437\u0456\u0432 \u043a\u0443\u043b\u044c\u0448\u043e\u0432\u043e\u0433\u043e \u0442\u0430 \u043a\u043e\u043b\u0456\u043d\u043d\u043e\u0433\u043e \u0441\u0443\u0433\u043b\u043e\u0431\u0456\u0432 2.1 \u0412\u0435\u043b\u0438\u043a\u0438\u0439 \u0441\u0456\u0434\u043d\u0438\u0447\u043d\u0438\u0439 \u043c&#8217;\u044f\u0437 2.2 \u0421\u0435\u0440\u0435\u0434\u043d\u0456\u0439 \u0441\u0456\u0434\u043d\u0438\u0447\u043d\u0438\u0439 \u043c&#8217;\u044f\u0437 2.3 \u041a\u043e\u0440\u043e\u0442\u043a\u0438\u0439 \u0437\u043c\u0456\u0441\u0442 \u0441\u0442\u0430\u0442\u0435\u0439, \u043f\u0440\u0438\u0441\u0432\u044f\u0447\u0435\u043d\u0438\u0445 \u0432\u043f\u0440\u0430\u0432\u0430\u043c \u0432 \u0440\u0435\u0430\u0431\u0456\u043b\u0456\u0442\u0430\u0446\u0456\u0457 \u043a\u0443\u043b\u044c\u0448\u043e\u0432\u043e\u0433\u043e \u0441\u0443\u0433\u043b\u043e\u0431\u0430 2.4 \u041f\u0440\u0438\u0432\u0456\u0434\u043d\u0456 \u043c&#8217;\u044f\u0437\u0438 \u0441\u0442\u0435\u0433\u043d\u0430 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-11042","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/langs.physio-pedia.com\/uk\/wp-json\/wp\/v2\/pages\/11042","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/langs.physio-pedia.com\/uk\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/langs.physio-pedia.com\/uk\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/langs.physio-pedia.com\/uk\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/langs.physio-pedia.com\/uk\/wp-json\/wp\/v2\/comments?post=11042"}],"version-history":[{"count":0,"href":"https:\/\/langs.physio-pedia.com\/uk\/wp-json\/wp\/v2\/pages\/11042\/revisions"}],"wp:attachment":[{"href":"https:\/\/langs.physio-pedia.com\/uk\/wp-json\/wp\/v2\/media?parent=11042"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}