МЫШЕЧНАЯ АКТИВАЦИЯ ПРИ ВЫПОЛНЕНИИ УПРАЖНЕНИЙ С ЭЛАСТИЧНЫМИ БЭНДАМИ И СВОБОДНЫМИ ВЕСАМИ
Ключевые слова:
силовой тренинг, гантели, эластичные бэнды, плечевой пояс, электромиограф, мышечная активация
Аннотация
Цель исследования: сравнить мышечную активацию в трех классических упражнениях при выполнении упражнений с эластичными бэндами-резинками и свободными весами. Материалы и методы. Уровень мышечной активности был измерен у 15 мужчин среднего возраста (33–45 лет) способом поверхностной электромиографии, где все упражнения и нагрузки с отягощением эластичными бэндами и свободными весами были сопоставлены с использованием 10-повторных максимальных нагрузок. Результаты. В нашем исследовании эластичные бэнды вызвали незначительное понижение мышечной активности в мышцах, которые большинство людей стремятся активировать во время разведения и обратного отведения плеча, а именно большой грудной мышцы и задней дельтовидной мышцы соответственно. Тем не менее эластичные бэнды существенно увеличивают уровень мышечной активации в воспринимаемых вспомогательных мышцах, то есть в передней дельтовидной мышце, а также в средней и трапециевидной дельтовидных мышцах, возможно, из-за того, что эластичные бэнды являются более нестабильным способом сопротивления. Также в упражнении Biceps Curl (сгибание руки в локтевом суставе с отягощением) существенное различие было в активации двуглавой мышцы плеча. При упражнении Row (тяга к груди) не было замечено существенных различий в разнице активации. Заключение. В целом результаты показывают, что эластичные бэнды могут быть успешно применены как замена или дополнение к традиционному силовому тренингу: при правильном использовании они безопасны и эффективны.
Литература
1. Aboodarda S.J., Hamid M.A., Muhamed A.M.C. Resultant Muscle Torque and Electromyographic Activity During High Intensity Elastic Resistance and Free Weight Exercises. European Journal of Sport Science, 2013, vol. 13, pp. 155–163. DOI: 10.1080/17461391.2011.586438
2. Aboodarda S.J., Shariff M.H.M., Muhamed A.M.С. et al. Electromyographic Activity and Applied Load During High Intensity Elastic Resistance and Nautilus Machine Exercises. Journal of Human Kinetics, 2011, vol. 30, pp. 5–12. DOI: 10.2478/v10078-011-0067-0
3. Abrahin O., Rodrigues R.P., Nascimento V.C. et al. Single- and Multiple-Set Resistance Training Improves Skeletal and Respiratory Muscle Strength in Elderly Women. Clinical Interventions in Aging, 2014, vol. 9, pp. 1775–1782. DOI: 10.2147/CIA.S68529
4. Ahtiainen J.P., Hulmi J.J., Lehti M. Effects of Resistance Training on Expression of IGF-I Splice Variants in Younger and Older Men. European Journal of Sport Science, 2016, vol. 16, pp. 1055–1063. DOI: 10.1080/17461391.2016.1185164
5. Alvarez K.J., Kirchner S., Chu S.P., Smith S. Falls Reduction and Exercise Training in an Assisted Living Population. Journal of Aging Research, 2015, vol. 4, 957598. DOI: 10.1155/2015/957598
6. Amonette W.E., English K.L., Kraemer W.J. Evidence-Based Practice in Exercise Science: The Six-Step Approach. Champaign, Human Kinetics, 2016. 344 p. DOI: 10.5040/9781492595472
7. Andersen V., Steiro Fimland M., Knutson Kolnes M. et al. Electromyographic Comparison of Squats Using Constant or Variable Resistance. Journal of Strength and Conditioning Research, 2016, vol. 30, pp. 3456–3463. DOI: 10.1519/JSC.0000000000001451
8. Behm D., Colado J.C. Instability Resistance Training Across the Exercise Continuum. Sports Health, 2013, vol. 5, pp. 500–503. DOI: 10.1177/1941738113477815
9. Behm D., Colado J.C. The Effectiveness of Resistance Training Using Unstable Surfaces and Devices for Rehabilitation. International Journal of Sports Physical Therapy, 2012, vol. 7, no.2, pp. 226–241.
10. Chen H., Chun Y., Chen Y. et al. Effects of Different Types of Exercise on Body Composition, Muscle Strength, and IGF-1 in the Elderly with Sarcopenic Obesity. Journal of the American Geriatrics Society, 2017, vol. 65, no. 4, pp. 827–832. DOI: 10.1111/jgs.14722
11. Chen K., Kuo C., Chang Y. et al. Resistance Band Exercises Reduce Depression and Behavioral Problems of Wheelchair-Bound Older Adults with Dementia: a Cluster-Randomized Controlled Trial. Journal of the American Geriatrics Society, 2017, vol. 65, pp. 356–363. DOI: 10.1111/jgs.14526
12. Chodzko-Zajko W., Proctor D.N., Fiatarone Singh M.A. et al. American College of Sports Medicine Position Stand. Exercise and Physical Activity for Older Adults. Medicine and Science in Sports and Exercise, 2009, vol. 41, no. 7, pp. 1510–1530. DOI: 10.1249/MSS.0b013e3181a0c95c
13. Jakobsen M.D., Sundstrup E., Andersen C.H. et al. Muscle Activity During Knee-Extension Strengthening Exercise Performed with Elastic Tubing and Isotonic Resistance. International Journal of Sports Physical Therapy, 2012, vol. 7, no. 6, pp. 606–616.
14. Jakobsen M.D., Sundstrup E., Andersen C.H. et al. Еffectiveness of Hamstring Knee Rehabilitation Exercise Performed in Training Machine vs. Elastic Resistance: Electromyography Evaluation Study. American Journal of Physical Medicine & Rehabilitation, 2014, vol. 93, pp. 320–327. DOI: 10.1097/PHM.0000000000000043
15. Kristensen J., Franklyn-Miller A. Resistance Training in Musculoskeletal Rehabilitation: a Systematic Review. British Journal of Sports Medicine, 2011, vol. 46, pp. 719–726. DOI: 10.1136/bjsm.2010.079376
16. Marshall R.N., Smeuninx B., Morgan P.T., Breen L. Nutritional Strategies to Offset Disuse-Induced Skeletal Muscle Atrophy and Anabolic Resistance in Older Adults: from Whole-Foods to Isolated Ingredients. Nutrients, 2020, vol. 12. DOI: 10.3390/nu12051533
17. Smith J.A., Albishi A., Babikian S. et al. The Motor Cortical Representation of a Muscle is not Homogeneous in Brain Connectivity. Experimental Brain Research, 2017, vol. 235, pp. 2767–2776. DOI: 10.1007/s00221-017-5011-7
18. Stark-Inbar A., Dayan E. Preferential Encoding of Movement Amplitude and Speed in the Primary Motor Cortex and Cerebellum. Human Brain Mapping, 2017, vol. 38. DOI: 10.1002/hbm.23802
19. Treiber F.A., Lott J., Duncan J. et al. Effects of Theraband and Lightweight Dumbbell Training on Shoulder Rotation Torque and Serve Performance in College Tennis Players. The American Journal of Sports Medicine, 1998, vol. 26, pp. 510–515. DOI: 10.1177/03635465980260040601
20. Williams M.A., Haskell W.L., Ades P.A. et al. Resistance Exercise in Individuals with and without Cardiovascular Disease: 2007 Update: a Scientific Statement from the American Heart Association Council on Clinical Cardiology and Council on Nutrition, Physical Activity, and Metabolism. Circulation, 2007, vol. 116, no. 5, pp. 572–584. DOI: 10.1161/CIRCULATIONAHA.107.185214
2. Aboodarda S.J., Shariff M.H.M., Muhamed A.M.С. et al. Electromyographic Activity and Applied Load During High Intensity Elastic Resistance and Nautilus Machine Exercises. Journal of Human Kinetics, 2011, vol. 30, pp. 5–12. DOI: 10.2478/v10078-011-0067-0
3. Abrahin O., Rodrigues R.P., Nascimento V.C. et al. Single- and Multiple-Set Resistance Training Improves Skeletal and Respiratory Muscle Strength in Elderly Women. Clinical Interventions in Aging, 2014, vol. 9, pp. 1775–1782. DOI: 10.2147/CIA.S68529
4. Ahtiainen J.P., Hulmi J.J., Lehti M. Effects of Resistance Training on Expression of IGF-I Splice Variants in Younger and Older Men. European Journal of Sport Science, 2016, vol. 16, pp. 1055–1063. DOI: 10.1080/17461391.2016.1185164
5. Alvarez K.J., Kirchner S., Chu S.P., Smith S. Falls Reduction and Exercise Training in an Assisted Living Population. Journal of Aging Research, 2015, vol. 4, 957598. DOI: 10.1155/2015/957598
6. Amonette W.E., English K.L., Kraemer W.J. Evidence-Based Practice in Exercise Science: The Six-Step Approach. Champaign, Human Kinetics, 2016. 344 p. DOI: 10.5040/9781492595472
7. Andersen V., Steiro Fimland M., Knutson Kolnes M. et al. Electromyographic Comparison of Squats Using Constant or Variable Resistance. Journal of Strength and Conditioning Research, 2016, vol. 30, pp. 3456–3463. DOI: 10.1519/JSC.0000000000001451
8. Behm D., Colado J.C. Instability Resistance Training Across the Exercise Continuum. Sports Health, 2013, vol. 5, pp. 500–503. DOI: 10.1177/1941738113477815
9. Behm D., Colado J.C. The Effectiveness of Resistance Training Using Unstable Surfaces and Devices for Rehabilitation. International Journal of Sports Physical Therapy, 2012, vol. 7, no.2, pp. 226–241.
10. Chen H., Chun Y., Chen Y. et al. Effects of Different Types of Exercise on Body Composition, Muscle Strength, and IGF-1 in the Elderly with Sarcopenic Obesity. Journal of the American Geriatrics Society, 2017, vol. 65, no. 4, pp. 827–832. DOI: 10.1111/jgs.14722
11. Chen K., Kuo C., Chang Y. et al. Resistance Band Exercises Reduce Depression and Behavioral Problems of Wheelchair-Bound Older Adults with Dementia: a Cluster-Randomized Controlled Trial. Journal of the American Geriatrics Society, 2017, vol. 65, pp. 356–363. DOI: 10.1111/jgs.14526
12. Chodzko-Zajko W., Proctor D.N., Fiatarone Singh M.A. et al. American College of Sports Medicine Position Stand. Exercise and Physical Activity for Older Adults. Medicine and Science in Sports and Exercise, 2009, vol. 41, no. 7, pp. 1510–1530. DOI: 10.1249/MSS.0b013e3181a0c95c
13. Jakobsen M.D., Sundstrup E., Andersen C.H. et al. Muscle Activity During Knee-Extension Strengthening Exercise Performed with Elastic Tubing and Isotonic Resistance. International Journal of Sports Physical Therapy, 2012, vol. 7, no. 6, pp. 606–616.
14. Jakobsen M.D., Sundstrup E., Andersen C.H. et al. Еffectiveness of Hamstring Knee Rehabilitation Exercise Performed in Training Machine vs. Elastic Resistance: Electromyography Evaluation Study. American Journal of Physical Medicine & Rehabilitation, 2014, vol. 93, pp. 320–327. DOI: 10.1097/PHM.0000000000000043
15. Kristensen J., Franklyn-Miller A. Resistance Training in Musculoskeletal Rehabilitation: a Systematic Review. British Journal of Sports Medicine, 2011, vol. 46, pp. 719–726. DOI: 10.1136/bjsm.2010.079376
16. Marshall R.N., Smeuninx B., Morgan P.T., Breen L. Nutritional Strategies to Offset Disuse-Induced Skeletal Muscle Atrophy and Anabolic Resistance in Older Adults: from Whole-Foods to Isolated Ingredients. Nutrients, 2020, vol. 12. DOI: 10.3390/nu12051533
17. Smith J.A., Albishi A., Babikian S. et al. The Motor Cortical Representation of a Muscle is not Homogeneous in Brain Connectivity. Experimental Brain Research, 2017, vol. 235, pp. 2767–2776. DOI: 10.1007/s00221-017-5011-7
18. Stark-Inbar A., Dayan E. Preferential Encoding of Movement Amplitude and Speed in the Primary Motor Cortex and Cerebellum. Human Brain Mapping, 2017, vol. 38. DOI: 10.1002/hbm.23802
19. Treiber F.A., Lott J., Duncan J. et al. Effects of Theraband and Lightweight Dumbbell Training on Shoulder Rotation Torque and Serve Performance in College Tennis Players. The American Journal of Sports Medicine, 1998, vol. 26, pp. 510–515. DOI: 10.1177/03635465980260040601
20. Williams M.A., Haskell W.L., Ades P.A. et al. Resistance Exercise in Individuals with and without Cardiovascular Disease: 2007 Update: a Scientific Statement from the American Heart Association Council on Clinical Cardiology and Council on Nutrition, Physical Activity, and Metabolism. Circulation, 2007, vol. 116, no. 5, pp. 572–584. DOI: 10.1161/CIRCULATIONAHA.107.185214
2. Aboodarda S.J., Shariff M.H.M., Muhamed A.M.С. et al. Electromyographic Activity and Applied Load During High Intensity Elastic Resistance and Nautilus Machine Exercises. Journal of Human Kinetics, 2011, vol. 30, pp. 5–12. DOI: 10.2478/v10078-011-0067-0
3. Abrahin O., Rodrigues R.P., Nascimento V.C. et al. Single- and Multiple-Set Resistance Training Improves Skeletal and Respiratory Muscle Strength in Elderly Women. Clinical Interventions in Aging, 2014, vol. 9, pp. 1775–1782. DOI: 10.2147/CIA.S68529
4. Ahtiainen J.P., Hulmi J.J., Lehti M. Effects of Resistance Training on Expression of IGF-I Splice Variants in Younger and Older Men. European Journal of Sport Science, 2016, vol. 16, pp. 1055–1063. DOI: 10.1080/17461391.2016.1185164
5. Alvarez K.J., Kirchner S., Chu S.P., Smith S. Falls Reduction and Exercise Training in an Assisted Living Population. Journal of Aging Research, 2015, vol. 4, 957598. DOI: 10.1155/2015/957598
6. Amonette W.E., English K.L., Kraemer W.J. Evidence-Based Practice in Exercise Science: The Six-Step Approach. Champaign, Human Kinetics, 2016. 344 p. DOI: 10.5040/9781492595472
7. Andersen V., Steiro Fimland M., Knutson Kolnes M. et al. Electromyographic Comparison of Squats Using Constant or Variable Resistance. Journal of Strength and Conditioning Research, 2016, vol. 30, pp. 3456–3463. DOI: 10.1519/JSC.0000000000001451
8. Behm D., Colado J.C. Instability Resistance Training Across the Exercise Continuum. Sports Health, 2013, vol. 5, pp. 500–503. DOI: 10.1177/1941738113477815
9. Behm D., Colado J.C. The Effectiveness of Resistance Training Using Unstable Surfaces and Devices for Rehabilitation. International Journal of Sports Physical Therapy, 2012, vol. 7, no.2, pp. 226–241.
10. Chen H., Chun Y., Chen Y. et al. Effects of Different Types of Exercise on Body Composition, Muscle Strength, and IGF-1 in the Elderly with Sarcopenic Obesity. Journal of the American Geriatrics Society, 2017, vol. 65, no. 4, pp. 827–832. DOI: 10.1111/jgs.14722
11. Chen K., Kuo C., Chang Y. et al. Resistance Band Exercises Reduce Depression and Behavioral Problems of Wheelchair-Bound Older Adults with Dementia: a Cluster-Randomized Controlled Trial. Journal of the American Geriatrics Society, 2017, vol. 65, pp. 356–363. DOI: 10.1111/jgs.14526
12. Chodzko-Zajko W., Proctor D.N., Fiatarone Singh M.A. et al. American College of Sports Medicine Position Stand. Exercise and Physical Activity for Older Adults. Medicine and Science in Sports and Exercise, 2009, vol. 41, no. 7, pp. 1510–1530. DOI: 10.1249/MSS.0b013e3181a0c95c
13. Jakobsen M.D., Sundstrup E., Andersen C.H. et al. Muscle Activity During Knee-Extension Strengthening Exercise Performed with Elastic Tubing and Isotonic Resistance. International Journal of Sports Physical Therapy, 2012, vol. 7, no. 6, pp. 606–616.
14. Jakobsen M.D., Sundstrup E., Andersen C.H. et al. Еffectiveness of Hamstring Knee Rehabilitation Exercise Performed in Training Machine vs. Elastic Resistance: Electromyography Evaluation Study. American Journal of Physical Medicine & Rehabilitation, 2014, vol. 93, pp. 320–327. DOI: 10.1097/PHM.0000000000000043
15. Kristensen J., Franklyn-Miller A. Resistance Training in Musculoskeletal Rehabilitation: a Systematic Review. British Journal of Sports Medicine, 2011, vol. 46, pp. 719–726. DOI: 10.1136/bjsm.2010.079376
16. Marshall R.N., Smeuninx B., Morgan P.T., Breen L. Nutritional Strategies to Offset Disuse-Induced Skeletal Muscle Atrophy and Anabolic Resistance in Older Adults: from Whole-Foods to Isolated Ingredients. Nutrients, 2020, vol. 12. DOI: 10.3390/nu12051533
17. Smith J.A., Albishi A., Babikian S. et al. The Motor Cortical Representation of a Muscle is not Homogeneous in Brain Connectivity. Experimental Brain Research, 2017, vol. 235, pp. 2767–2776. DOI: 10.1007/s00221-017-5011-7
18. Stark-Inbar A., Dayan E. Preferential Encoding of Movement Amplitude and Speed in the Primary Motor Cortex and Cerebellum. Human Brain Mapping, 2017, vol. 38. DOI: 10.1002/hbm.23802
19. Treiber F.A., Lott J., Duncan J. et al. Effects of Theraband and Lightweight Dumbbell Training on Shoulder Rotation Torque and Serve Performance in College Tennis Players. The American Journal of Sports Medicine, 1998, vol. 26, pp. 510–515. DOI: 10.1177/03635465980260040601
20. Williams M.A., Haskell W.L., Ades P.A. et al. Resistance Exercise in Individuals with and without Cardiovascular Disease: 2007 Update: a Scientific Statement from the American Heart Association Council on Clinical Cardiology and Council on Nutrition, Physical Activity, and Metabolism. Circulation, 2007, vol. 116, no. 5, pp. 572–584. DOI: 10.1161/CIRCULATIONAHA.107.185214
References
1. Aboodarda S.J., Hamid M.A., Muhamed A.M.C. Resultant Muscle Torque and Electromyographic Activity During High Intensity Elastic Resistance and Free Weight Exercises. European Journal of Sport Science, 2013, vol. 13, pp. 155–163. DOI: 10.1080/17461391.2011.5864382. Aboodarda S.J., Shariff M.H.M., Muhamed A.M.С. et al. Electromyographic Activity and Applied Load During High Intensity Elastic Resistance and Nautilus Machine Exercises. Journal of Human Kinetics, 2011, vol. 30, pp. 5–12. DOI: 10.2478/v10078-011-0067-0
3. Abrahin O., Rodrigues R.P., Nascimento V.C. et al. Single- and Multiple-Set Resistance Training Improves Skeletal and Respiratory Muscle Strength in Elderly Women. Clinical Interventions in Aging, 2014, vol. 9, pp. 1775–1782. DOI: 10.2147/CIA.S68529
4. Ahtiainen J.P., Hulmi J.J., Lehti M. Effects of Resistance Training on Expression of IGF-I Splice Variants in Younger and Older Men. European Journal of Sport Science, 2016, vol. 16, pp. 1055–1063. DOI: 10.1080/17461391.2016.1185164
5. Alvarez K.J., Kirchner S., Chu S.P., Smith S. Falls Reduction and Exercise Training in an Assisted Living Population. Journal of Aging Research, 2015, vol. 4, 957598. DOI: 10.1155/2015/957598
6. Amonette W.E., English K.L., Kraemer W.J. Evidence-Based Practice in Exercise Science: The Six-Step Approach. Champaign, Human Kinetics, 2016. 344 p. DOI: 10.5040/9781492595472
7. Andersen V., Steiro Fimland M., Knutson Kolnes M. et al. Electromyographic Comparison of Squats Using Constant or Variable Resistance. Journal of Strength and Conditioning Research, 2016, vol. 30, pp. 3456–3463. DOI: 10.1519/JSC.0000000000001451
8. Behm D., Colado J.C. Instability Resistance Training Across the Exercise Continuum. Sports Health, 2013, vol. 5, pp. 500–503. DOI: 10.1177/1941738113477815
9. Behm D., Colado J.C. The Effectiveness of Resistance Training Using Unstable Surfaces and Devices for Rehabilitation. International Journal of Sports Physical Therapy, 2012, vol. 7, no.2, pp. 226–241.
10. Chen H., Chun Y., Chen Y. et al. Effects of Different Types of Exercise on Body Composition, Muscle Strength, and IGF-1 in the Elderly with Sarcopenic Obesity. Journal of the American Geriatrics Society, 2017, vol. 65, no. 4, pp. 827–832. DOI: 10.1111/jgs.14722
11. Chen K., Kuo C., Chang Y. et al. Resistance Band Exercises Reduce Depression and Behavioral Problems of Wheelchair-Bound Older Adults with Dementia: a Cluster-Randomized Controlled Trial. Journal of the American Geriatrics Society, 2017, vol. 65, pp. 356–363. DOI: 10.1111/jgs.14526
12. Chodzko-Zajko W., Proctor D.N., Fiatarone Singh M.A. et al. American College of Sports Medicine Position Stand. Exercise and Physical Activity for Older Adults. Medicine and Science in Sports and Exercise, 2009, vol. 41, no. 7, pp. 1510–1530. DOI: 10.1249/MSS.0b013e3181a0c95c
13. Jakobsen M.D., Sundstrup E., Andersen C.H. et al. Muscle Activity During Knee-Extension Strengthening Exercise Performed with Elastic Tubing and Isotonic Resistance. International Journal of Sports Physical Therapy, 2012, vol. 7, no. 6, pp. 606–616.
14. Jakobsen M.D., Sundstrup E., Andersen C.H. et al. Еffectiveness of Hamstring Knee Rehabilitation Exercise Performed in Training Machine vs. Elastic Resistance: Electromyography Evaluation Study. American Journal of Physical Medicine & Rehabilitation, 2014, vol. 93, pp. 320–327. DOI: 10.1097/PHM.0000000000000043
15. Kristensen J., Franklyn-Miller A. Resistance Training in Musculoskeletal Rehabilitation: a Systematic Review. British Journal of Sports Medicine, 2011, vol. 46, pp. 719–726. DOI: 10.1136/bjsm.2010.079376
16. Marshall R.N., Smeuninx B., Morgan P.T., Breen L. Nutritional Strategies to Offset Disuse-Induced Skeletal Muscle Atrophy and Anabolic Resistance in Older Adults: from Whole-Foods to Isolated Ingredients. Nutrients, 2020, vol. 12. DOI: 10.3390/nu12051533
17. Smith J.A., Albishi A., Babikian S. et al. The Motor Cortical Representation of a Muscle is not Homogeneous in Brain Connectivity. Experimental Brain Research, 2017, vol. 235, pp. 2767–2776. DOI: 10.1007/s00221-017-5011-7
18. Stark-Inbar A., Dayan E. Preferential Encoding of Movement Amplitude and Speed in the Primary Motor Cortex and Cerebellum. Human Brain Mapping, 2017, vol. 38. DOI: 10.1002/hbm.23802
19. Treiber F.A., Lott J., Duncan J. et al. Effects of Theraband and Lightweight Dumbbell Training on Shoulder Rotation Torque and Serve Performance in College Tennis Players. The American Journal of Sports Medicine, 1998, vol. 26, pp. 510–515. DOI: 10.1177/03635465980260040601
20. Williams M.A., Haskell W.L., Ades P.A. et al. Resistance Exercise in Individuals with and without Cardiovascular Disease: 2007 Update: a Scientific Statement from the American Heart Association Council on Clinical Cardiology and Council on Nutrition, Physical Activity, and Metabolism. Circulation, 2007, vol. 116, no. 5, pp. 572–584. DOI: 10.1161/CIRCULATIONAHA.107.185214
Опубликован
2023-03-06
Как цитировать
Семёнова, Г., Григорьев, П., Еркомайшвили, И., Лебедихина, Т., & Добрынин, И. (2023). МЫШЕЧНАЯ АКТИВАЦИЯ ПРИ ВЫПОЛНЕНИИ УПРАЖНЕНИЙ С ЭЛАСТИЧНЫМИ БЭНДАМИ И СВОБОДНЫМИ ВЕСАМИ. Человек. Спорт. Медицина, 22(4), 84-91. https://doi.org/10.14529/hsm220410
Выпуск
Раздел
Спортивная тренировка
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