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Упражнения для эффективной заминки мышц

Правильная заминка включает в себя комплекс упражнений, направленных на расслабление и растяжку основных мышечных групп. Это помогает снизить мышечное напряжение и предотвратить возможные травмы. Начните с медленного бега или ходьбы, постепенно уменьшая интенсивность движения.

Добавьте к этому статические упражнения на растяжку ног, спины и рук. Задержитесь в каждой позиции на 20-30 секунд, глубоко дыша и ощущая, как мышцы расслабляются. Такая практика не только улучшает гибкость, но и способствует эмоциональному расслаблению.

Посетите gabdullin.com, чтобы ознакомиться с подробными описаниями упражнений для заминки и выбрать подходящий для себя комплекс. Регулярное выполнение заминки сделает ваши тренировки более безопасными и результативными.



Заминка после велотренировки: что делать
Источник:Как заминка влияет на водный баланс
Как заминка помогает при мышечных зажимах


Дзен:Как заминка помогает при мышечной боли
Заминка после тренировки: основные принципы

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Europe’s secret season for travel starts now
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Summer might be the most popular season for tourism to Europe, but it hardly promises a calm, cool and collected experience.

Who can forget this summer’s protests against overtourism in Barcelona and Mallorca, the wildfires that raged across Greece during the country’s hottest June and July on record and selfie stoplights to help control crowds on the clogged streets of Rome and Florence?

For travelers looking to avoid all that — as well as break less of a sweat literally and financially — welcome to Europe’s secret season.
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From roughly mid-October to mid-December, shoulder season for travel to Europe comes with fewer crowds, far more comfortable temperatures in places that skew scorching hot during the summer months and plunging prices on airfare and accommodation.

Plunging prices
“The cheapest time to fly to Europe is typically from about the middle point of October to the middle point of December,” said Hayley Berg, lead economist at travel platform Hopper. “Airfare prices during those eight or nine weeks or so will typically be about an average of 40% lower than prices in the peak of summer in June.”

Hopper’s data shows that airfare to Europe from the United States during the period between October 20 and December 8 is averaging between $560 and $630 per ticket — down 9% from this time last year and 5% compared to the same timeframe in 2019.

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Europe’s secret season for travel starts now
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Summer might be the most popular season for tourism to Europe, but it hardly promises a calm, cool and collected experience.

Who can forget this summer’s protests against overtourism in Barcelona and Mallorca, the wildfires that raged across Greece during the country’s hottest June and July on record and selfie stoplights to help control crowds on the clogged streets of Rome and Florence?

For travelers looking to avoid all that — as well as break less of a sweat literally and financially — welcome to Europe’s secret season.
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From roughly mid-October to mid-December, shoulder season for travel to Europe comes with fewer crowds, far more comfortable temperatures in places that skew scorching hot during the summer months and plunging prices on airfare and accommodation.

Plunging prices
“The cheapest time to fly to Europe is typically from about the middle point of October to the middle point of December,” said Hayley Berg, lead economist at travel platform Hopper. “Airfare prices during those eight or nine weeks or so will typically be about an average of 40% lower than prices in the peak of summer in June.”

Hopper’s data shows that airfare to Europe from the United States during the period between October 20 and December 8 is averaging between $560 and $630 per ticket — down 9% from this time last year and 5% compared to the same timeframe in 2019.

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Groundbreaking telescope reveals first piece of new cosmic map
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I’ve covered space exploration for nearly a decade at CNN, and there has never been a more exciting time to follow space and science discoveries. As researchers push forward to explore and understand the cosmos, advancements in technology are sparking rapid developments in rocketry, astronomical observatories and a multitude of scientific instruments.
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Look no further than the missions racing to unlock dark matter and the mysterious force known as dark energy, both so named precisely because science has yet to explain these phenomena.

Astronomers have never detected dark matter, but they believe it makes up about 85% of the total matter in the universe. Meanwhile, the existence of dark energy helps researchers explain why the universe is expanding — and why that expansion is speeding up.
Extraordinary new scientific instruments are churning out trailblazing data, ready to reshape how scientists view the cosmos.

A prime example is the European Space Agency’s wide-angle Euclid telescope that launched in 2023 to investigate the riddles of dark energy and dark matter.

Euclid this week delivered the first piece of a cosmic map — containing about 100 million stars and galaxies — that will take six years to create.

These stunning 3D observations may help scientists see how dark matter warps light and curves space across galaxies.

Meanwhile, on a mountaintop in northern Chile, the US National Science Foundation and Stanford University researchers are preparing to power up the world’s largest digital camera inside the Vera C. Rubin Observatory.

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In the mountains of Uzbekistan, a research team used lasers strapped to a flying robot to uncover two cities buried and lost for centuries.

The anthropologists said they had mapped these forgotten medieval towns for the first time — located at a key crossroad of ancient silk trade routes — using a drone equipped with LiDAR, or light detection and ranging equipment.

When nature reclaims what’s left of once thriving civilizations, scientists are increasingly turning to remote sensing to peer through dense vegetation.

The images revealed two large settlements dotted with watchtowers, fortresses, complex buildings, plazas and pathways that tens of thousands of people may have called home.

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Groundbreaking telescope reveals first piece of new cosmic map
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Greetings, earthlings! I’m Jackie Wattles, and I’m thrilled to be a new name bringing awe to your inbox.

I’ve covered space exploration for nearly a decade at CNN, and there has never been a more exciting time to follow space and science discoveries. As researchers push forward to explore and understand the cosmos, advancements in technology are sparking rapid developments in rocketry, astronomical observatories and a multitude of scientific instruments.
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Look no further than the missions racing to unlock dark matter and the mysterious force known as dark energy, both so named precisely because science has yet to explain these phenomena.

Astronomers have never detected dark matter, but they believe it makes up about 85% of the total matter in the universe. Meanwhile, the existence of dark energy helps researchers explain why the universe is expanding — and why that expansion is speeding up.
Extraordinary new scientific instruments are churning out trailblazing data, ready to reshape how scientists view the cosmos.

A prime example is the European Space Agency’s wide-angle Euclid telescope that launched in 2023 to investigate the riddles of dark energy and dark matter.

Euclid this week delivered the first piece of a cosmic map — containing about 100 million stars and galaxies — that will take six years to create.

These stunning 3D observations may help scientists see how dark matter warps light and curves space across galaxies.

Meanwhile, on a mountaintop in northern Chile, the US National Science Foundation and Stanford University researchers are preparing to power up the world’s largest digital camera inside the Vera C. Rubin Observatory.

Unearthed
In the mountains of Uzbekistan, a research team used lasers strapped to a flying robot to uncover two cities buried and lost for centuries.

The anthropologists said they had mapped these forgotten medieval towns for the first time — located at a key crossroad of ancient silk trade routes — using a drone equipped with LiDAR, or light detection and ranging equipment.

When nature reclaims what’s left of once thriving civilizations, scientists are increasingly turning to remote sensing to peer through dense vegetation.

The images revealed two large settlements dotted with watchtowers, fortresses, complex buildings, plazas and pathways that tens of thousands of people may have called home.

Groundbreaking telescope reveals first piece of new cosmic map
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Greetings, earthlings! I’m Jackie Wattles, and I’m thrilled to be a new name bringing awe to your inbox.

I’ve covered space exploration for nearly a decade at CNN, and there has never been a more exciting time to follow space and science discoveries. As researchers push forward to explore and understand the cosmos, advancements in technology are sparking rapid developments in rocketry, astronomical observatories and a multitude of scientific instruments.
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Look no further than the missions racing to unlock dark matter and the mysterious force known as dark energy, both so named precisely because science has yet to explain these phenomena.

Astronomers have never detected dark matter, but they believe it makes up about 85% of the total matter in the universe. Meanwhile, the existence of dark energy helps researchers explain why the universe is expanding — and why that expansion is speeding up.
Extraordinary new scientific instruments are churning out trailblazing data, ready to reshape how scientists view the cosmos.

A prime example is the European Space Agency’s wide-angle Euclid telescope that launched in 2023 to investigate the riddles of dark energy and dark matter.

Euclid this week delivered the first piece of a cosmic map — containing about 100 million stars and galaxies — that will take six years to create.

These stunning 3D observations may help scientists see how dark matter warps light and curves space across galaxies.

Meanwhile, on a mountaintop in northern Chile, the US National Science Foundation and Stanford University researchers are preparing to power up the world’s largest digital camera inside the Vera C. Rubin Observatory.

Unearthed
In the mountains of Uzbekistan, a research team used lasers strapped to a flying robot to uncover two cities buried and lost for centuries.

The anthropologists said they had mapped these forgotten medieval towns for the first time — located at a key crossroad of ancient silk trade routes — using a drone equipped with LiDAR, or light detection and ranging equipment.

When nature reclaims what’s left of once thriving civilizations, scientists are increasingly turning to remote sensing to peer through dense vegetation.

The images revealed two large settlements dotted with watchtowers, fortresses, complex buildings, plazas and pathways that tens of thousands of people may have called home.

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‘We barely made it out’: Californians desperately flee their homes amid raging wildfires
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Terrie Morin, 60, and her husband, Dave, were at the barber shop when they heard about a raging wildfire making headway toward their Camarillo home on Wednesday morning.

The couple were hosting two guests at the time, but because their guests worked late, Morin suspected they slept through the residence’s fire alarms.

“I run in the house, and I’m banging on the door, and they did not hear me. They were knocked out,” Morin told CNN. “Get the dog. Get out of here. You don’t have time, just get out!” she recalled telling them.
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Ten minutes later, Dave noticed sparks in their backyard. The temperature was also picking up.

“It was hot. It was so hot,” Morin recalled.

Dozens of homes in California’s Ventura County were set alight in a sweeping wildfire that burned through thousands of acres of land in just a matter of hours midweek –– prompting authorities to send more than 14,000 evacuation notices across the region.

The Mountain Fire began early Wednesday and was driven by winds gusting over 60 mph. The flames have seared through more than 20,485 acres of land, according to Cal Fire.

The families who evacuated at a moment’s notice, some who say they have now lost their homes, must deal with other losses that can also be devastating, from daily essentials like medications and shoes to meaningful possessions such as sculptures and artwork, to treasured keepsakes from the birth of a child or the life of a parent.

At least 132 properties have been destroyed by the fire, while 88 have been left damaged, Ventura County Fire Department officials said Thursday evening. Ten damage inspection teams have been deployed to inspect structures along the path of the blaze.

Ten people endured non-life-threatening injuries from the Mountain Fire, which are mostly related to smoke inhalation, Ventura County Sheriff Jim Fryhoff said.

Europe’s secret season for travel starts now
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Summer might be the most popular season for tourism to Europe, but it hardly promises a calm, cool and collected experience.

Who can forget this summer’s protests against overtourism in Barcelona and Mallorca, the wildfires that raged across Greece during the country’s hottest June and July on record and selfie stoplights to help control crowds on the clogged streets of Rome and Florence?

For travelers looking to avoid all that — as well as break less of a sweat literally and financially — welcome to Europe’s secret season.
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From roughly mid-October to mid-December, shoulder season for travel to Europe comes with fewer crowds, far more comfortable temperatures in places that skew scorching hot during the summer months and plunging prices on airfare and accommodation.

Plunging prices
“The cheapest time to fly to Europe is typically from about the middle point of October to the middle point of December,” said Hayley Berg, lead economist at travel platform Hopper. “Airfare prices during those eight or nine weeks or so will typically be about an average of 40% lower than prices in the peak of summer in June.”

Hopper’s data shows that airfare to Europe from the United States during the period between October 20 and December 8 is averaging between $560 and $630 per ticket — down 9% from this time last year and 5% compared to the same timeframe in 2019.