Всё просто, всего четыре базовых упражнения.
Public channel
ID 73175077326218
ПрО 55+
С возрастом проблемы со здоровьем нарастают как снежный ком, как продлить молодость организма, как не наделать ошибок, и для чего всё это нужно. Спорт после 50ти, развлечение или необходимость.
Russia
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Channel analytics
Dashboard
24 October — 30 October 2026
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SubscribersHow many subscribers the channel has now. The wave shows subscribers at each point of the period. The change is against the start of the period.
198
44.5 %
+61 for the period
ViewsHow many views the posts published in the period have now. These are not views per day: MAX does not report how many views there were yesterday. The percentage is the change in the daily average: the current period is still running (today is not over yet), so it is compared with the previous one by pace rather than by total. “Was” is the whole previous period of the same length.
2 995
6.7 %
was 3 049
ReactionsHow many reactions the posts published in the period have. The percentage is the change in the daily average: the current period is still running (today is not over yet), so it is compared with the previous one by pace rather than by total. “Was” is the whole previous period of the same length.
46
6.4 %
was 47
MentionsHow many times other channels mentioned the channel: links and reposts, excluding advertising posts. The bigger the circle, the more mentions at that point of the period. The percentage is the change in the daily average: the current period is still running (today is not over yet), so it is compared with the previous one by pace rather than by total. “Was” is the whole previous period of the same length.
with a subscription
RepostsHow many times other channels reposted this channel's posts (excluding advertising posts). Reposts are also counted as mentions. The percentage is the change in the daily average: the current period is still running (today is not over yet), so it is compared with the previous one by pace rather than by total. “Was” is the whole previous period of the same length.
after signing in
Average post reachHow many views one post gets on average. Only posts older than two days are counted: views of fresh posts are still growing. Points with fresh posts are dashed with hollow dots: the reach of all posts right now, it will still grow.
after signing in
ERRWhat share of subscribers sees an average post: average reach ÷ subscribers × 100 %. The line shows ERR at each point of the period, the dashed line — ERR of the previous period of the same length. Points with posts younger than two days are hollow dots on the dashed end of the line.
after signing in
Engagement ERHow often readers react to posts: reactions ÷ views × 100 %. The tick on the bar is the previous period.
after signing in
Posts per dayHow many posts are published per day on average. Each cell is a point of the period: the darker, the more posts per day. The percentage is the change in the daily average: the current period is still running (today is not over yet), so it is compared with the previous one by pace rather than by total. “Was” is the whole previous period of the same length.
after signing in
Ad shareWhat share of the period's posts looks like advertising: erid labeling, ad links and other signs. The scale shows the ad load by the quality index thresholds: up to 10 % — low, up to 25 % — moderate, up to 50 % — high, above — very high. A growing share is marked red.
with a subscription
TrendTop — subscribers at the end of each point of the period; bottom — growth per point: green means more subscribers, red means fewer. Above the growth chart — the biggest gain and the biggest loss. MAX does not report how many people subscribed and unsubscribed separately.
Audience growth
+60subscribers in the period
+11 biggest gain · 29 Oct 2026
Channel scoreA channel score from 0 to 100 made of five parts: audience, growth integrity, ad load, trust and calculation reliability. Each bar shows how many points the part earned out of its maximum. The index is recalculated every night; channels are compared with similar ones of the same category and size.
How it is calculated
Quality index
ReachHow many views the posts published at each point of the period have now (not views per day). The record is labeled; the point with today is paler — the day is not over yet. Average post reach — posts older than two days.
Views and reach
EngagementER — reactions divided by views, in percent — for the posts of each point of the period. The dashed line is ER for the whole period. The change is in percentage points against the previous period of the same length.
Subscriber engagement
CitationsThe citation index (CI) shows how often and by which channels this channel is mentioned over the last 30 days, excluding advertising posts. The level is its place among similar channels. The line shows CI at each point of the period (for a week or month — the average over its days).
How it is calculated
Citation index
The citation index has not been calculated yet: it will appear after the nightly calculation once other channels mention the channel.
RhythmHow many posts are published on average in each hour of each weekday, Moscow time: the darker the cell, the more posts. “Best time” — the hours when posts older than two days have the highest average reach.
When and how much it posts
FormatsWhat the feed is made of. Each post has one format, by priority: repost, video, photo, link, text. The bar and percentages show the share of posts of each format; on the right — average reach of one post of the format (posts older than two days), the small bar compares it with the most viewed format.
Post formats
PostsEach dot is a post in the period: horizontally — publication date, vertically — views, dot size — reactions, color — format. This shows hits, flops and how reach changes. For large channels, the 100 most viewed posts and an even sample of the rest are shown — no more than 1,500 dots.
Every post is a dot
Higher means more views, bigger means more reactions. Click a dot to open the post.
SummaryTotals for the selected period: how many posts were published, how many views and reactions they have now and the average post reach. Views are the current views of posts published on those days, not views per day. The change is against the same span before the period, if statistics cover it.
Period totals
Click a metric to see it across the period below
AdsWhat share of the period's posts looks like advertising: erid labeling, ad links and other signs. The detector is cautious, so the real share is usually higher. The scale shows the ad load by the quality index thresholds. Below — the average reach of an ad post and a regular post, and who the channel advertises (sites that ad links lead to).
More
Ads in the channel
What worksPosts of the period with the most views. The bar shows views relative to first place. The preview is the post's image; for a post without an image — the channel avatar. Views are the post's current count.
All posts
Top posts
By views for the period
RhythmHow many posts were published each day of the period (pale bars) and the 7-day average (line): you can see whether the channel is speeding up or slowing down. Today is not over yet, so its average is calculated up to yesterday.
Posts by day
Pale bars are days, the line is the 7-day average: you can see whether the channel is speeding up or slowing down
Posts per day
7-day average
Data updated at 10:36 Moscow time. Views are the current counts of posts published on those days; average reach counts posts older than two days. How the quality index is calculated
Posts for the period
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Начни с двух тренировок в неделю.
Тренировка по системе верх-низ.
Понедельник, пятница - верх,
Среда - низ.
Понедельник, пятница - верх,
Среда - низ.
Прокачай пресс за 10 минут.
Для чего надо делать растяжку?
Тренировка груди с собственным весом.
▶ video
Качаем шею 😂
Views: 141
План тренировок на каждую группу мышц.
Жим в тренажере на грудь представляет собой базовое многосуставное упражнение для акцентированной проработки грудных мышц с минимальной нагрузкой на мышцы-стабилизаторы. Движение подходит атлетам любого уровня подготовки и применяется как в начале силовой тренировки, так и в качестве завершающего упражнения после свободных весов.
Частые ошибки.
Слишком высокое положение сиденья выводит локти выше уровня плеч, создавая опасную нагрузку на плечевые суставы.
Отрыв лопаток и плеч от спинки тренажера в верхней точке переносит механическое напряжение с грудных мышц на передние дельты.
Полная блокировка локтей в крайней фазе выпрямления рук снимает нагрузку с целевой мускулатуры и перегружает суставы.
Резкий возврат веса без контроля негативной фазы снижает мышечное напряжение и повышает риск микротравм сухожилий.
Советы.
Высоту сиденья стоит отрегулировать так, чтобы рукояти тренажера находились на уровне середины или нижней части груди.
Лопатки следует держать сведенными и плотно прижатыми к опоре на протяжении всего подхода.
В точке максимального выжимания полезно сделать секундную паузу без блокировки локтевых суставов.
Частые ошибки.
Слишком высокое положение сиденья выводит локти выше уровня плеч, создавая опасную нагрузку на плечевые суставы.
Отрыв лопаток и плеч от спинки тренажера в верхней точке переносит механическое напряжение с грудных мышц на передние дельты.
Полная блокировка локтей в крайней фазе выпрямления рук снимает нагрузку с целевой мускулатуры и перегружает суставы.
Резкий возврат веса без контроля негативной фазы снижает мышечное напряжение и повышает риск микротравм сухожилий.
Советы.
Высоту сиденья стоит отрегулировать так, чтобы рукояти тренажера находились на уровне середины или нижней части груди.
Лопатки следует держать сведенными и плотно прижатыми к опоре на протяжении всего подхода.
В точке максимального выжимания полезно сделать секундную паузу без блокировки локтевых суставов.
Примерный план снижения веса без крайностей.
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