/**
 * Theme functions and definitions
 *
 * @package HelloElementor
 */

if ( ! defined( 'ABSPATH' ) ) {
	exit; // Exit if accessed directly.
}

define( 'HELLO_ELEMENTOR_VERSION', '3.4.4' );
define( 'EHP_THEME_SLUG', 'hello-elementor' );

define( 'HELLO_THEME_PATH', get_template_directory() );
define( 'HELLO_THEME_URL', get_template_directory_uri() );
define( 'HELLO_THEME_ASSETS_PATH', HELLO_THEME_PATH . '/assets/' );
define( 'HELLO_THEME_ASSETS_URL', HELLO_THEME_URL . '/assets/' );
define( 'HELLO_THEME_SCRIPTS_PATH', HELLO_THEME_ASSETS_PATH . 'js/' );
define( 'HELLO_THEME_SCRIPTS_URL', HELLO_THEME_ASSETS_URL . 'js/' );
define( 'HELLO_THEME_STYLE_PATH', HELLO_THEME_ASSETS_PATH . 'css/' );
define( 'HELLO_THEME_STYLE_URL', HELLO_THEME_ASSETS_URL . 'css/' );
define( 'HELLO_THEME_IMAGES_PATH', HELLO_THEME_ASSETS_PATH . 'images/' );
define( 'HELLO_THEME_IMAGES_URL', HELLO_THEME_ASSETS_URL . 'images/' );

if ( ! isset( $content_width ) ) {
	$content_width = 800; // Pixels.
}

if ( ! function_exists( 'hello_elementor_setup' ) ) {
	/**
	 * Set up theme support.
	 *
	 * @return void
	 */
	function hello_elementor_setup() {
		if ( is_admin() ) {
			hello_maybe_update_theme_version_in_db();
		}

		if ( apply_filters( 'hello_elementor_register_menus', true ) ) {
			register_nav_menus( [ 'menu-1' => esc_html__( 'Header', 'hello-elementor' ) ] );
			register_nav_menus( [ 'menu-2' => esc_html__( 'Footer', 'hello-elementor' ) ] );
		}

		if ( apply_filters( 'hello_elementor_post_type_support', true ) ) {
			add_post_type_support( 'page', 'excerpt' );
		}

		if ( apply_filters( 'hello_elementor_add_theme_support', true ) ) {
			add_theme_support( 'post-thumbnails' );
			add_theme_support( 'automatic-feed-links' );
			add_theme_support( 'title-tag' );
			add_theme_support(
				'html5',
				[
					'search-form',
					'comment-form',
					'comment-list',
					'gallery',
					'caption',
					'script',
					'style',
					'navigation-widgets',
				]
			);
			add_theme_support(
				'custom-logo',
				[
					'height'      => 100,
					'width'       => 350,
					'flex-height' => true,
					'flex-width'  => true,
				]
			);
			add_theme_support( 'align-wide' );
			add_theme_support( 'responsive-embeds' );

			/*
			 * Editor Styles
			 */
			add_theme_support( 'editor-styles' );
			add_editor_style( 'editor-styles.css' );

			/*
			 * WooCommerce.
			 */
			if ( apply_filters( 'hello_elementor_add_woocommerce_support', true ) ) {
				// WooCommerce in general.
				add_theme_support( 'woocommerce' );
				// Enabling WooCommerce product gallery features (are off by default since WC 3.0.0).
				// zoom.
				add_theme_support( 'wc-product-gallery-zoom' );
				// lightbox.
				add_theme_support( 'wc-product-gallery-lightbox' );
				// swipe.
				add_theme_support( 'wc-product-gallery-slider' );
			}
		}
	}
}
add_action( 'after_setup_theme', 'hello_elementor_setup' );

function hello_maybe_update_theme_version_in_db() {
	$theme_version_option_name = 'hello_theme_version';
	// The theme version saved in the database.
	$hello_theme_db_version = get_option( $theme_version_option_name );

	// If the 'hello_theme_version' option does not exist in the DB, or the version needs to be updated, do the update.
	if ( ! $hello_theme_db_version || version_compare( $hello_theme_db_version, HELLO_ELEMENTOR_VERSION, '<' ) ) {
		update_option( $theme_version_option_name, HELLO_ELEMENTOR_VERSION );
	}
}

if ( ! function_exists( 'hello_elementor_display_header_footer' ) ) {
	/**
	 * Check whether to display header footer.
	 *
	 * @return bool
	 */
	function hello_elementor_display_header_footer() {
		$hello_elementor_header_footer = true;

		return apply_filters( 'hello_elementor_header_footer', $hello_elementor_header_footer );
	}
}

if ( ! function_exists( 'hello_elementor_scripts_styles' ) ) {
	/**
	 * Theme Scripts & Styles.
	 *
	 * @return void
	 */
	function hello_elementor_scripts_styles() {
		if ( apply_filters( 'hello_elementor_enqueue_style', true ) ) {
			wp_enqueue_style(
				'hello-elementor',
				HELLO_THEME_STYLE_URL . 'reset.css',
				[],
				HELLO_ELEMENTOR_VERSION
			);
		}

		if ( apply_filters( 'hello_elementor_enqueue_theme_style', true ) ) {
			wp_enqueue_style(
				'hello-elementor-theme-style',
				HELLO_THEME_STYLE_URL . 'theme.css',
				[],
				HELLO_ELEMENTOR_VERSION
			);
		}

		if ( hello_elementor_display_header_footer() ) {
			wp_enqueue_style(
				'hello-elementor-header-footer',
				HELLO_THEME_STYLE_URL . 'header-footer.css',
				[],
				HELLO_ELEMENTOR_VERSION
			);
		}
	}
}
add_action( 'wp_enqueue_scripts', 'hello_elementor_scripts_styles' );

if ( ! function_exists( 'hello_elementor_register_elementor_locations' ) ) {
	/**
	 * Register Elementor Locations.
	 *
	 * @param ElementorPro\Modules\ThemeBuilder\Classes\Locations_Manager $elementor_theme_manager theme manager.
	 *
	 * @return void
	 */
	function hello_elementor_register_elementor_locations( $elementor_theme_manager ) {
		if ( apply_filters( 'hello_elementor_register_elementor_locations', true ) ) {
			$elementor_theme_manager->register_all_core_location();
		}
	}
}
add_action( 'elementor/theme/register_locations', 'hello_elementor_register_elementor_locations' );

if ( ! function_exists( 'hello_elementor_content_width' ) ) {
	/**
	 * Set default content width.
	 *
	 * @return void
	 */
	function hello_elementor_content_width() {
		$GLOBALS['content_width'] = apply_filters( 'hello_elementor_content_width', 800 );
	}
}
add_action( 'after_setup_theme', 'hello_elementor_content_width', 0 );

if ( ! function_exists( 'hello_elementor_add_description_meta_tag' ) ) {
	/**
	 * Add description meta tag with excerpt text.
	 *
	 * @return void
	 */
	function hello_elementor_add_description_meta_tag() {
		if ( ! apply_filters( 'hello_elementor_description_meta_tag', true ) ) {
			return;
		}

		if ( ! is_singular() ) {
			return;
		}

		$post = get_queried_object();
		if ( empty( $post->post_excerpt ) ) {
			return;
		}

		echo '<meta name="description" content="' . esc_attr( wp_strip_all_tags( $post->post_excerpt ) ) . '">' . "\n";
	}
}
add_action( 'wp_head', 'hello_elementor_add_description_meta_tag' );

// Settings page
require get_template_directory() . '/includes/settings-functions.php';

// Header & footer styling option, inside Elementor
require get_template_directory() . '/includes/elementor-functions.php';

if ( ! function_exists( 'hello_elementor_customizer' ) ) {
	// Customizer controls
	function hello_elementor_customizer() {
		if ( ! is_customize_preview() ) {
			return;
		}

		if ( ! hello_elementor_display_header_footer() ) {
			return;
		}

		require get_template_directory() . '/includes/customizer-functions.php';
	}
}
add_action( 'init', 'hello_elementor_customizer' );

if ( ! function_exists( 'hello_elementor_check_hide_title' ) ) {
	/**
	 * Check whether to display the page title.
	 *
	 * @param bool $val default value.
	 *
	 * @return bool
	 */
	function hello_elementor_check_hide_title( $val ) {
		if ( defined( 'ELEMENTOR_VERSION' ) ) {
			$current_doc = Elementor\Plugin::instance()->documents->get( get_the_ID() );
			if ( $current_doc && 'yes' === $current_doc->get_settings( 'hide_title' ) ) {
				$val = false;
			}
		}
		return $val;
	}
}
add_filter( 'hello_elementor_page_title', 'hello_elementor_check_hide_title' );

/**
 * BC:
 * In v2.7.0 the theme removed the `hello_elementor_body_open()` from `header.php` replacing it with `wp_body_open()`.
 * The following code prevents fatal errors in child themes that still use this function.
 */
if ( ! function_exists( 'hello_elementor_body_open' ) ) {
	function hello_elementor_body_open() {
		wp_body_open();
	}
}

require HELLO_THEME_PATH . '/theme.php';

HelloTheme\Theme::instance();
<!DOCTYPE html>
<html lang="en-US">
<head>
	<meta charset="UTF-8">
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			Як створити програму тренувань для початківців без помилок - Yayasan Lentera Jagad Nusantara Sejahtera		</title>
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	<meta property="og:url" content="https://yayasanlenterajagadnusantarasejahtera.or.id/2026/09/16/як-створити-програму-тренувань-для-по/" />
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	<meta property="og:image:width" content="512" />
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	<meta name="author" content="admin" />
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	<meta name="twitter:label1" content="Written by" />
	<meta name="twitter:data1" content="admin" />
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					<h1 class="elementor-heading-title elementor-size-default">Як створити програму тренувань для початківців без помилок</h1>				</div>
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					<p>Розпочинаючи фізичні заняття, важливо встановити чіткі цілі. Зосередьтеся на простих, досяжних результатах, таких як покращення витривалості або зміцнення м&#8217;язів. Наприклад, визначтеся з кількістю днів на тиждень, які будете активно заповнювати тренуваннями, і починайте з трьох,  <a href="https://popsport.com.ua/">popsport.com.ua</a> поступово додаючи інтенсивність.</p>
<p>Обов&#8217;язково включайте в свій графік різні типи навантажень. Поєднуйте кардіо з силовими вправами. Наприклад, у понеділок та четвер можуть бути заплановані тренування на витривалість, а в середу та суботу &#8211; заняття з вагами. Це дозволить уникнути перенапруження і забезпечить всебічний розвиток.</p>
<p>Не забувайте про важливість розминки перед заняттями і заминки після них. Розігрійте м’язи, виконуючи легкі кардіо вправи та динамічні розтяжки, а після занять &#8211; статичні. Це допоможе знизити ризик травм і покращити відновлення.</p>
<p>Шукайте можливості слідкувати за прогресом: ведіть щоденник тренувань, фіксуючи вагу та кількість підходів. Це допоможе тримати мотивацію і коригувати навантаження відповідно до власних досягнень.</p>
<p><h2>Визначення цілей та потреб початківця</h2>
</p>
<p>Перед початком заняття важливо чітко окреслити свої цілі. Визначте, чого хочете досягти: покращення фізичної форми, схуднення чи нарощування м&#8217;язової маси. Запишіть свої цілі на папері, аби мати наочну мотивацію.</p>
<p><h3>Зворотний зв&#8217;язок і самоаналіз</h3>
</p>
<p>Періодично оцінюйте свій прогрес. Записуйте дані про тренування, такі як вага, час, кількість повторень. Це допоможе зрозуміти, чи наближаєтеся ви до своїх цілей. Важливо вчитися на цьому досвіді та коригувати свої дії у разі потреби.</p>
<p>Окремо зверніть увагу на фізичний стан. Під час перших занять важливо враховувати будь-які обмеження, такі як травми або хронічні захворювання. Консультація з лікарем може бути вкрай корисною.</p>
<p><h3>Мотивація та підтримка</h3>
</p>
<p>Мотивація грає не останню роль. Знайдіть найбільш прийнятний для вас спосіб тримати себе в тонусі. Це може бути партнер по тренуванням, спільнота або спеціаліст, з яким можна поділитися досягненнями і труднощами.</p>
<p>Не забувайте про реалістичність результатів. Встановлюйте досяжні цілі, щоб уникнути розчарувань. Конкретні та вимірювані цілі дозволяють зрозуміти, яких успіхів ви досягли.</p>
<p>Установіть часові рамки для досягнення своїх цілей. Це допоможе підтримувати фокус і забезпечити регулярність у виконанні наміченого. Будьте гнучкими у внесенні змін у план, враховуючи свої відчуття та результати.</p>
<p>Ефективне визначення потреб стане запорукою успіху. Індивідуальний підхід дозволяє знайти саме те, що буде працювати для вас. Концентруйтеся на тому, як отримувати задоволення від процесу.</p>
<p><h2>Складання розкладу тренувань та вибір вправ</h2>
</p>
<p>Тренувальний розклад має включати щонайменше три заняття на тиждень. Рекомендується чергувати силові вправи та кардіо, щоб підтримувати баланс розвитку м&#8217;язів і витривалості. Приділяйте один-два дні для відновлення, щоб дати тілу можливість відпочити та відновитись.</p>
<p><h3>Планування тренувань</h3>
</p>
<p>Сплануйте свою першу сесію, включаючи основні вправи. Для початкових етапів вибирайте класичні рухи:</p>
<ul>
<li>Присідання з власною вагою;</li>
<li>Жим від грудей;</li>
<li>Підтягування або тяга до поясу;</li>
<li>Планка.</li>
</ul>
<p>Ці вправи розвивають базові групи м&#8217;язів і допомагають зміцнити корпус. Поступово збільшуйте інтенсивність, додавши вагу або додаткові підходи.</p>
<p><h3>Вибір вправ</h3>
</p>
<p>Не забувайте про різноманітність. Увесь комплекс занять може включати кардіо вправи, такі як біг, велотренажер або стрибки через скакалку. Важливо, щоб ви отримували задоволення від процесу. Спробуйте різні види активностей, щоб знайти максимально комфортні та ефективні для себе.</p>
<p>Контролюйте прогрес, фіксуючи результати. Це дозволить вам бачити досягнення та адаптувати розклад відповідно до власних потреб. Просто дотримуйтесь свого плану, поступово впроваджуючи нові елементи. З часом ви зможете значно поліпшити свої результати!»</p>
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