{"id":1251,"date":"2019-09-15T16:39:34","date_gmt":"2019-09-15T16:39:34","guid":{"rendered":"https:\/\/www.jaktrenowaczglowa.pl\/?p=1251"},"modified":"2024-12-20T11:52:17","modified_gmt":"2024-12-20T11:52:17","slug":"chwyt-sztangi","status":"publish","type":"post","link":"https:\/\/www.jaktrenowaczglowa.pl\/en\/chwyt-sztangi\/","title":{"rendered":"Jak dobra\u0107 odpowiedni dla Ciebie chwyt sztangi przy wyciskaniu le\u017c\u0105c?"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p><strong><span style=\"font-size: 12pt;\">Chwyt sztangi nie jest g\u0142\u00f3wnym elementem wyciskania le\u017c\u0105c, kt\u00f3ry ogranicza uzyskiwany wynik w tym \u0107wiczeniu, lecz jest niejako pierwszym elementem od kt\u00f3rego si\u0119 rozpoczyna. W\u0142a\u015bnie dlatego od niego zaczn\u0119 pisanie tego poradnika.<\/span><\/strong><\/p>\n<hr \/>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-size: 24pt; font-family: tahoma, arial, helvetica, sans-serif;\"><strong>Jaki chwyt wybra\u0107?<\/strong><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">D\u0142o\u0144 chwytaj\u0105c r\u00f3\u017cne przedmioty np.: tafl\u0119 szk\u0142a, sztang\u0119 czy ig\u0142\u0119 mo\u017ce znacz\u0105co zmienia\u0107 sw\u00f3j kszta\u0142t. Zmieniaj\u0105c kszta\u0142t, d\u0142o\u0144 mo\u017ce utworzy\u0107 specyficzny rowek d\u0142oniowy przeznaczony m.in. do chwytania narz\u0119dzi. Ten sam rodzaj chwytu wykorzystywany jest podczas \u0107wicze\u0144 si\u0142owych &#8211; r\u00f3wnie\u017c w wyciskaniu le\u017c\u0105c. <\/span><span style=\"font-weight: 400;\">Cho\u0107 moim zdaniem poni\u017cszy spos\u00f3b chwytu jest najlepszy, to jednak nie jest on jedynym, czy nawet jedynym s\u0142usznym sposobem chwytu. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Zawodnicy tr\u00f3jboju, czy wyciskania le\u017c\u0105c na przestrzeni kariery mog\u0105 samodzielnie wybra\u0107 odpowiedni dla siebie spos\u00f3b chwytu. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Jednak\u017ce osoby trenuj\u0105ce rekreacyjnie, zwykle powinny obiera\u0107 proponowany prze zemnie rodzaj chwytu &#8211; <strong>chwyt d\u0142oniowy sko\u015bny<\/strong>. Jednak na co dzie\u0144<\/span><span style=\"font-weight: 400;\"> obserwuje, i\u017c obieraj\u0105 oni ca\u0142kowicie b\u0142\u0119dny chwyt sztangi w okolicach swoich opuszk\u00f3w\/odcisk\u00f3w &#8211; <strong>chwyt na \u0142uku poprzecznym dalszym<\/strong>.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n                <div class=\"ml-embedded\" data-form=\"VzMffj\"><\/div>\n            \n<p>&nbsp;<\/p>\n<h3><span style=\"font-family: tahoma, arial, helvetica, sans-serif; font-size: 24pt;\"><strong>Nieoptymalny, b\u0142\u0119dny chwyt sztangi\u00a0<\/strong><\/span><\/h3>\n<p><span style=\"font-size: 12pt; font-family: georgia, palatino, serif;\">Chwyt na \u0142uku poprzecznym dalszym nie jest optymalny g\u0142\u00f3wnie z dw\u00f3ch powod\u00f3w:<\/span><\/p>\n<ul style=\"list-style-type: square;\">\n<li><span style=\"color: #000000;\">Takie umiejscowienie sztangi powoduje, \u017ce na niewielki i stosunkowo delikatny kompleks jakim jest nadgarstek, dzia\u0142aj\u0105 znaczne si\u0142y, co przy wielokrotnym powtarzaniu mo\u017ce prowadzi\u0107 do b\u00f3lu lub schorze\u0144 wyst\u0119puj\u0105cych w obr\u0119bie tego stawu.<\/span><\/li>\n<li><span style=\"color: #000000;\">Kolejny pow\u00f3d to wytworzenie dodatkowej d\u017awigni pomi\u0119dzy sztang\u0105 a nadgarstkiem. Cho\u0107 pozornie d\u017awignia jest kr\u00f3tka, to jej pojawienie\/wyd\u0142u\u017cenie b\u0119dzie przynosi\u0142o odczuwalny skutek, szczeg\u00f3lnie w przypadku trudniejszych powt\u00f3rze\u0144<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"wp-image-1252 size-large alignnone\" src=\"https:\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2019\/09\/Beznazwy-2-1024x656.png\" alt=\"chwyt sztangi przy wyciskaniu\" width=\"1024\" height=\"656\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-family: tahoma, arial, helvetica, sans-serif; font-size: 24pt;\"><strong>Jak sprawdzi\u0107 czy obrany chwyt jest dobry?<\/strong><\/span><\/h3>\n<p>Chc\u0105c dowiedzie\u0107 si\u0119, czy masz dobry chwyt sztangi, musisz sprawdzi\u0107 &#8211; np. poprzez nagranie wideo &#8211; <strong>jak umiejscowiona jest sztanga wzgl\u0119dem Twojego przedramienia<\/strong>.<\/p>\n<p>Je\u015bli obserwujesz sytuacj\u0119 jak w przypadku <strong>(1),<\/strong> w\u00f3wczas mo\u017cesz domniema\u0107, \u017ce chwyt sztangi jest niekorzystny. Je\u015bli natomiast sztanga pokrywa si\u0119 z lini\u0105 przedramion &#8211; jak na obrazku <strong>(2) <\/strong>&#8211; w\u00f3wczas chwyt dobrany jest zwykle bardzo dobrze.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1259 size-full\" src=\"https:\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2019\/09\/Beznazwy-1-e1573040835380.jpg\" alt=\"chwyt sztangi przy wyciskaniu\" width=\"1980\" height=\"592\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-size: 24pt; font-family: tahoma, arial, helvetica, sans-serif;\"><strong>Jak dok\u0142adnie wykona\u0107 prawid\u0142owy chwyt sztangi?<\/strong><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Wracaj\u0105c do meritum &#8211; czyli prawid\u0142owego sposobu chwytu&#8230;<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Po po\u0142o\u017ceniu si\u0119 na \u0142awce, chwytaj\u0105c sztang\u0119, wykonaj swego rodzaju procedur\u0119, kt\u00f3r\u0105 szczeg\u00f3\u0142owo opisuj\u0119 poni\u017cej:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00a0W <\/span> <span style=\"font-weight: 400;\">miejscu swojego chwytu sztangi, <strong>wsu\u0144 i przesu\u0144 d\u0142o\u0144<\/strong> od palc\u00f3w <\/span><span style=\"font-weight: 400;\"> w stron\u0119 sztangi&#8230;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00a0&#8230; do momentu <strong>zetkni\u0119cia sztangi z kciukiem<\/strong>.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00a0Nast\u0119pnie <strong>zablokuj<\/strong> dalsze przesuwanie si\u0119 d\u0142on<\/span><span style=\"font-weight: 400;\">i po styku z k\u0142\u0119bem d\u0142oni.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li>\u00a0Maj\u0105c zablokowan\u0105 pozycj\u0119 d\u0142oni przez kciuk, musisz j\u0105 <strong>przekr\u0119ci\u0107<\/strong>, w my\u015bl przybli\u017cenia ma\u0142ego palca w stron\u0119 g\u0142owy &#8211; czyli do wewn\u0105trz.<\/li>\n<li>\u00a0Utrzymuj\u0105c t\u0119 pozycj\u0119 d\u0142oni, <strong>zamknij sztang\u0119 palcami<\/strong>&#8230;<\/li>\n<li>\u00a0 &#8230; <strong>i kciukiem<\/strong>.<\/li>\n<li style=\"font-weight: 400;\">\u00a0Ko\u0144cowym elementem tej procedury jest niewielkie <strong>przekr\u0119cenie ca\u0142ego nadgarstka<\/strong> w prz\u00f3d.<br \/>\n<strong><br \/>\n<\/strong><\/li>\n<\/ol>\n<p><img decoding=\"async\" class=\"wp-image-1262 alignnone\" src=\"https:\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2019\/09\/Kopia_zapasowa_Beznazwy-3-1024x385.png\" alt=\"chwyt sztangi przy wyciskaniu\" width=\"1201\" height=\"451\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-size: 24pt; font-family: tahoma, arial, helvetica, sans-serif;\"><strong>Co daje opanowanie prawid\u0142owego chwytu?<\/strong><\/span><\/h3>\n<p>Opanowanie prawid\u0142owego sposobu chwytu zajmuje okre\u015blon\u0105 ilo\u015b\u0107 trening\u00f3w. Jednak\u017ce w<span style=\"font-weight: 400;\"> momencie kiedy ja pozna\u0142em i zastosowa\u0142em taki spos\u00f3b chwytu, odczu\u0142em znacz\u0105c\u0105 popraw\u0119 w wielu aspektach wyciskania le\u017c\u0105c:<\/span><\/p>\n<ul style=\"list-style-type: square;\">\n<li style=\"font-weight: 400;\">nie odczuwa\u0142em wyginania si\u0119 nadgarstk\u00f3w w dolnej fazie wyciskania le\u017c\u0105c,<\/li>\n<li style=\"font-weight: 400;\">drastycznie zmniejszy\u0142a si\u0119 rotacja sztangi,<\/li>\n<li style=\"font-weight: 400;\">drastycznie odczu\u0142em popraw\u0119 i kontrol\u0119 trajektorii ruchu,<\/li>\n<li style=\"font-weight: 400;\">zmniejszy\u0142y\u00a0 <span style=\"font-weight: 400;\">si\u0119 odczucia przeci\u0105\u017cenia nadgarstk\u00f3w i ramion,<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-size: 24pt; font-family: tahoma, arial, helvetica, sans-serif;\"><strong>Jedyne s\u0142uszne rozwi\u0105zanie?<\/strong><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chwyt d\u0142oniowy sko\u015bny jest przeze mnie faworyzowany i polecany jako ten w\u0142a\u015bciwy. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Jednak\u017ce nie jest to jedyne rozwi\u0105zanie, co mo\u017cna zobaczy\u0107 na przyk\u0142adzie <strong>Yury-iego Belkin&#8217;a,<\/strong> kt\u00f3ry maksymalnie wygina nadgarstki. Co wi\u0119cej, podczas fazy koncentrycznej aktywnie nimi pracuje.<\/span><\/p>\n<p>&nbsp;<\/p>\n<blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/BzLObr8jGnD\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"12\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:658px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\">\n<div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/BzLObr8jGnD\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\"> <\/p>\n<div style=\" display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; 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font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\"> View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<p><\/a> <\/p>\n<p style=\" margin:8px 0 0 0; padding:0 4px;\"> <a href=\"https:\/\/www.instagram.com\/p\/BzLObr8jGnD\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#000; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none; word-wrap:break-word;\" target=\"_blank\">#\u0436\u0438\u043c 195\u043a\u0433 #benchpress #yurybelkin #powerlifting #apemanstrong #\u044e\u0440\u0438\u0439\u0431\u0435\u043b\u043a\u0438\u043d #\u043f\u0430\u0443\u044d\u0440\u043b\u0438\u0444\u0442\u0438\u043d\u0433<\/a><\/p>\n<p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\">A post shared by <a href=\"https:\/\/www.instagram.com\/belkin_one_power\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px;\" target=\"_blank\"> Yury  Belkin<\/a> (@belkin_one_power) on <time style=\" font-family:Arial,sans-serif; font-size:14px; line-height:17px;\" datetime=\"2019-06-26T13:58:18+00:00\">Jun 26, 2019 at 6:58am PDT<\/time><\/p>\n<\/div>\n<\/blockquote>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-size: 24pt; font-family: tahoma, arial, helvetica, sans-serif;\"><strong>Chwyt sztangi w wyciskaniu le\u017c\u0105c &#8211; instrukcja YT (3:34)<\/strong><\/span><\/h3>\n<p>Zapoznaj si\u0119 r\u00f3wnie\u017c z wersj\u0105 wideo, kt\u00f3ra jest ciekawym uzupe\u0142nieniem tego artyku\u0142u.<\/p>\n<p>Na filmie zobaczysz jak dok\u0142adnie wykonuj\u0119 ca\u0142\u0105 procedur\u0119 chwytania sztangi. W przypadku kiedy ci\u0119\u017cko jest Ci opanowa\u0107 przedstawiony w artykule dob\u00f3r chwytu, pokazuje \u015bwietny spos\u00f3b jak si\u0119 tego nauczy\u0107.<\/p>\n<p><iframe src=\"\/\/www.youtube.com\/embed\/kRrk4NIPlBU?feature=youtu\" width=\"560\" height=\"314\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-size: 24pt;\"><strong><span style=\"font-family: tahoma, arial, helvetica, sans-serif;\">Wi\u0119cej o wyciskaniu le\u017c\u0105c<\/span><\/strong><\/span><\/h3>\n<ul style=\"list-style-type: square;\">\n<li><span style=\"text-decoration: underline; color: #3366ff;\"><a style=\"color: #3366ff; text-decoration: underline;\" href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/szerokosc-chwytu-przy-wyciskaniu\/\">Jak krok po kroku dobra\u0107 odpowiedni\u0105 szeroko\u015b\u0107 chwytu w wyciskaniu le\u017c\u0105c?<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline; color: #3366ff;\"><a style=\"color: #3366ff; text-decoration: underline;\" href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/retrakcja-depresja\/\">Co opr\u00f3cz retrakcji i depresji pomo\u017ce Ci ustabilizowa\u0107 \u0142opatk\u0119 podczas wyciskania le\u017c\u0105c?<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline; color: #3366ff;\"><a style=\"color: #3366ff; text-decoration: underline;\" href=\"https:\/\/www.youtube.com\/watch?v=E3fJP1_ohu4\">Wyciskanie le\u017c\u0105c- &#8222;wypadj\u0105ca&#8221; \u0142opatka. Poprawny wzorzec aktywacji mi\u0119\u015bni obr\u0119czy barkowej.<\/a><\/span> (YouTube 4:13)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"background-color: #ffff99;\">Je\u015bli odczuwasz podobne problemy, w\u00f3wczas to mo\u017ce i u Ciebie chwyt sztangi trzeba poprawi\u0107. Je\u015bli masz inne problemy w wyciskaniu le\u017c\u0105c, b\u0105d\u017a chcia\u0142by\u015b poprawnie wykonywa\u0107 to \u0107wiczenie gor\u0105co zach\u0119cam do kontaktu ze mn\u0105:<br \/>\n<span style=\"text-decoration: underline;\">kontakt@jaktrenowaczglowa.pl\u00a0<\/span><\/span><\/p>\n<p>&nbsp;<\/p>\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"14715\" class=\"elementor elementor-14715\" data-elementor-settings=\"[]\">\n\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a59df32 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a59df32\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e2aaafd\" data-id=\"e2aaafd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-d968c5b elementor-section-height-min-height elementor-section-content-bottom elementor-section-boxed elementor-section-height-default\" data-id=\"d968c5b\" data-element_type=\"section\" data-settings=\"{&quot;animation&quot;:&quot;none&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-1a52cc4\" data-id=\"1a52cc4\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4068d50 elementor-widget elementor-widget-image\" data-id=\"4068d50\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-image\">\n\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/06\/KAMIL_WARZALA_JAK_TRENOWAC_Z_GLOWA.png\" class=\"attachment-2048x2048 size-2048x2048\" alt=\"KAMIL_WARZALA_JAK_TRENOWAC_Z_GLOWA\" srcset=\"\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/06\/KAMIL_WARZALA_JAK_TRENOWAC_Z_GLOWA.png 1200w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/06\/KAMIL_WARZALA_JAK_TRENOWAC_Z_GLOWA-300x200.png 300w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/06\/KAMIL_WARZALA_JAK_TRENOWAC_Z_GLOWA-1024x683.png 1024w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/06\/KAMIL_WARZALA_JAK_TRENOWAC_Z_GLOWA-768x512.png 768w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/06\/KAMIL_WARZALA_JAK_TRENOWAC_Z_GLOWA-350x233.png 350w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-3e3e58c\" data-id=\"3e3e58c\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2f84c25 elementor-widget elementor-widget-heading\" data-id=\"2f84c25\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Chcesz nauczy\u0107 si\u0119 <u>poprawnie trenowa\u0107<\/u> w zdrowy i przemy\u015blany spos\u00f3b?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8f37e53 elementor-widget elementor-widget-text-editor\" data-id=\"8f37e53\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\">\n\t\t\t\t\t<p>Nazywam si\u0119 Kamil War\u017ca\u0142a i mo\u017cesz liczy\u0107 na moj\u0105 pomoc. <span style=\"color: #000000;\">Skupisz si\u0119 na tym co naprawd\u0119 istotne.<\/span> Kliknij w przycisk poni\u017cej i sprawd\u017a moj\u0105 ofert\u0119.<\/p><p><strong>Zaczniesz lepiej trenowa\u0107 &#8211; Zobaczysz lepsze efekty!<\/strong><\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e793f88 elementor-align-right elementor-tablet-align-left elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"e793f88\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t<a href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/wspolpraca\/\" class=\"elementor-button-link elementor-button elementor-size-lg elementor-animation-grow\" role=\"button\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-icon elementor-align-icon-right\">\n\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-angle-double-right\"><\/i>\t\t\t<\/span>\n\t\t\t\t\t\t<span class=\"elementor-button-text\">Chc\u0119 TRENOWA\u0106 z G\u0142ow\u0105<\/span>\n\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\n<p>&nbsp;<\/p>\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"15049\" class=\"elementor elementor-15049\" data-elementor-settings=\"[]\">\n\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7dbe2b5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7dbe2b5\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ce58763\" data-id=\"ce58763\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7f484de elementor-widget elementor-widget-heading\" data-id=\"7f484de\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Pobierz ebooki<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-659281e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"659281e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-452f566\" data-id=\"452f566\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bd1f7a3 elementor-widget elementor-widget-image\" data-id=\"bd1f7a3\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-image\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/dashboard.mailerlite.com\/forms\/642292\/141509753511609759\/share\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"900\" height=\"300\" src=\"https:\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/11\/Plany-Treningowe-Banner.jpeg\" class=\"attachment-large size-large\" alt=\"3 Darmowe Plany Treningowe nie tylko dla pocz\u0105tkuj\u0105cych\" srcset=\"\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/11\/Plany-Treningowe-Banner.jpeg 900w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/11\/Plany-Treningowe-Banner-300x100.jpeg 300w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/11\/Plany-Treningowe-Banner-768x256.jpeg 768w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/11\/Plany-Treningowe-Banner-350x117.jpeg 350w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-100a941\" data-id=\"100a941\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e4f6c76 elementor-widget elementor-widget-image\" data-id=\"e4f6c76\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-image\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/dashboard.mailerlite.com\/forms\/642292\/136093849495799505\/share\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"900\" height=\"300\" src=\"https:\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/11\/Wszystko-o-Wyciskaniu-Banner.png\" class=\"attachment-large size-large\" alt=\"Wyciskanie od Podstaw dla ka\u017cdego Trenuj\u0105cego\" srcset=\"\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/11\/Wszystko-o-Wyciskaniu-Banner.png 900w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/11\/Wszystko-o-Wyciskaniu-Banner-300x100.png 300w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/11\/Wszystko-o-Wyciskaniu-Banner-768x256.png 768w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/11\/Wszystko-o-Wyciskaniu-Banner-350x117.png 350w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\n<p>&nbsp;<\/p>\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"14820\" class=\"elementor elementor-14820\" data-elementor-settings=\"[]\">\n\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7dbe2b5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7dbe2b5\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ce58763\" data-id=\"ce58763\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7f484de elementor-widget elementor-widget-heading\" data-id=\"7f484de\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Mo\u017ce Ci\u0119 zainteresowa\u0107...<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e08c31c premium-blog-align-left elementor-widget elementor-widget-premium-addon-blog\" data-id=\"e08c31c\" data-element_type=\"widget\" data-widget_type=\"premium-addon-blog.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t<div class=\"premium-blog\">\n\t\t\t\t<div class=\"premium-blog-wrap  premium-blog-even\" data-scroll=\"1\" data-infinite=\"\" data-layout=\"even\" data-equal=\"true\" data-page=\"14820\">\n\t\t\t\t\t<div class=\"premium-blog-post-outer-container\" data-total=\"5\">\n\t\t\t<div class=\"premium-blog-post-container premium-blog-skin-classic\">\n\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-thumb-effect-wrapper\">\n\t\t\t\t\t\t<div class=\"premium-blog-thumbnail-container premium-blog-zoomin-effect\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1200\" height=\"600\" src=\"https:\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2022\/07\/Bol-w-dole-plecow-Wylecz-sie-sam-cz.3.jpeg\" class=\"attachment-full size-full\" alt=\"Jak pozby\u0107 si\u0119 b\u00f3lu plec\u00f3w\" \/>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-thumbnail-overlay\">\n\t\t\t\t\t\t\t\t<a class=\"elementor-icon\" href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/bol-w-dole-plecow-wylecz-sie-sam-cz-3\/\" target=\"_self\"><\/a>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-content-wrapper\">\n\t\t\t\t\t<div class=\"premium-blog-content-wrapper-inner\">\n\t\t\t\t\t\t<div class=\"premium-blog-inner-container\">\n\t\t\t\t\t\t\t<div class=\"premium-blog-entry-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h2 class=\"premium-blog-entry-title\">\n\t\t\t<a href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/bol-w-dole-plecow-wylecz-sie-sam-cz-3\/\" target=\"_self\">\n\t\t\t\tB\u00f3l w dole plec\u00f3w &#8211; Wylecz si\u0119 sam (cz.3)\t\t\t<\/a>\n\t\t<\/h2>\n\t\t\t\t<div class=\"premium-blog-entry-meta\">\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\n\t\t\t\t<div class=\"premium-blog-post-outer-container\" data-total=\"5\">\n\t\t\t<div class=\"premium-blog-post-container premium-blog-skin-classic\">\n\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-thumb-effect-wrapper\">\n\t\t\t\t\t\t<div class=\"premium-blog-thumbnail-container premium-blog-zoomin-effect\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1200\" height=\"600\" src=\"https:\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2019\/08\/Jak-wspolpracuje-z-moimi-klientami.png\" class=\"attachment-full size-full\" alt=\"Jak wsp\u00f3\u0142pracuj\u0119 z moimi klientami\" \/>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-thumbnail-overlay\">\n\t\t\t\t\t\t\t\t<a class=\"elementor-icon\" href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/ja-trener-jak-wspolpracuje-z-klientami\/\" target=\"_self\"><\/a>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-content-wrapper\">\n\t\t\t\t\t<div class=\"premium-blog-content-wrapper-inner\">\n\t\t\t\t\t\t<div class=\"premium-blog-inner-container\">\n\t\t\t\t\t\t\t<div class=\"premium-blog-entry-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h2 class=\"premium-blog-entry-title premium-blog-entry-title\">\n\t\t\t<a href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/ja-trener-jak-wspolpracuje-z-klientami\/\" target=\"_self\">\n\t\t\t\tJak wsp\u00f3\u0142pracuj\u0119 z klientami (video) i kr\u00f3tka historia wsp\u00f3\u0142pracy mojego klienta z innym trenerem\t\t\t<\/a>\n\t\t<\/h2>\n\t\t\t\t<div class=\"premium-blog-entry-meta\">\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\n\t\t\t\t<div class=\"premium-blog-post-outer-container\" data-total=\"5\">\n\t\t\t<div class=\"premium-blog-post-container premium-blog-skin-classic\">\n\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-thumb-effect-wrapper\">\n\t\t\t\t\t\t<div class=\"premium-blog-thumbnail-container premium-blog-zoomin-effect\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1200\" height=\"600\" src=\"https:\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2019\/07\/Wszystkie-bledy-ktore-popelnilem-w-treningu-silowym.png\" class=\"attachment-full size-full\" alt=\"Jakie b\u0142\u0119dy pope\u0142ni\u0142em w treningu si\u0142owym\" \/>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-thumbnail-overlay\">\n\t\t\t\t\t\t\t\t<a class=\"elementor-icon\" href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/moje-bledy-moje-problemy\/\" target=\"_self\"><\/a>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-content-wrapper\">\n\t\t\t\t\t<div class=\"premium-blog-content-wrapper-inner\">\n\t\t\t\t\t\t<div class=\"premium-blog-inner-container\">\n\t\t\t\t\t\t\t<div class=\"premium-blog-entry-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h2 class=\"premium-blog-entry-title premium-blog-entry-title premium-blog-entry-title\">\n\t\t\t<a href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/moje-bledy-moje-problemy\/\" target=\"_self\">\n\t\t\t\tWszystkie b\u0142\u0119dy jakie pope\u0142ni\u0142em w treningu na kt\u00f3rych mo\u017cesz si\u0119 wiele nauczy\u0107!\t\t\t<\/a>\n\t\t<\/h2>\n\t\t\t\t<div class=\"premium-blog-entry-meta\">\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\n\t\t\t\t<div class=\"premium-blog-post-outer-container\" data-total=\"5\">\n\t\t\t<div class=\"premium-blog-post-container premium-blog-skin-classic\">\n\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-thumb-effect-wrapper\">\n\t\t\t\t\t\t<div class=\"premium-blog-thumbnail-container premium-blog-zoomin-effect\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1200\" height=\"600\" src=\"https:\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2022\/07\/Bol-w-dole-plecow-Wylecz-sie-sam-cz.1.jpeg\" class=\"attachment-full size-full\" alt=\"Wylecz b\u00f3l plec\u00f3w\" \/>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-thumbnail-overlay\">\n\t\t\t\t\t\t\t\t<a class=\"elementor-icon\" href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/bol-w-dole-plecow-wylecz-sie-sam-cz-1\/\" target=\"_self\"><\/a>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-content-wrapper\">\n\t\t\t\t\t<div class=\"premium-blog-content-wrapper-inner\">\n\t\t\t\t\t\t<div class=\"premium-blog-inner-container\">\n\t\t\t\t\t\t\t<div class=\"premium-blog-entry-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h2 class=\"premium-blog-entry-title premium-blog-entry-title premium-blog-entry-title premium-blog-entry-title\">\n\t\t\t<a href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/bol-w-dole-plecow-wylecz-sie-sam-cz-1\/\" target=\"_self\">\n\t\t\t\tB\u00f3l w dole plec\u00f3w &#8211; Wylecz si\u0119 sam (cz.1)\t\t\t<\/a>\n\t\t<\/h2>\n\t\t\t\t<div class=\"premium-blog-entry-meta\">\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\n\t\t\t\t<div class=\"premium-blog-post-outer-container\" data-total=\"5\">\n\t\t\t<div class=\"premium-blog-post-container premium-blog-skin-classic\">\n\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-thumb-effect-wrapper\">\n\t\t\t\t\t\t<div class=\"premium-blog-thumbnail-container premium-blog-zoomin-effect\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1200\" height=\"600\" src=\"https:\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2019\/07\/Prawidlowe-podciaganie-na-drazku.png\" class=\"attachment-full size-full\" alt=\"Prawid\u0142owe podci\u0105ganie na dr\u0105\u017cku\" \/>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-thumbnail-overlay\">\n\t\t\t\t\t\t\t\t<a class=\"elementor-icon\" href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/lopatki-podczas-podciagania\/\" target=\"_self\"><\/a>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-content-wrapper\">\n\t\t\t\t\t<div class=\"premium-blog-content-wrapper-inner\">\n\t\t\t\t\t\t<div class=\"premium-blog-inner-container\">\n\t\t\t\t\t\t\t<div class=\"premium-blog-entry-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h2 class=\"premium-blog-entry-title premium-blog-entry-title premium-blog-entry-title premium-blog-entry-title premium-blog-entry-title\">\n\t\t\t<a href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/lopatki-podczas-podciagania\/\" target=\"_self\">\n\t\t\t\tJak kontrolowa\u0107 \u0142opatki \u017ceby nauczy\u0107 si\u0119 prawid\u0142owo  podci\u0105ga\u0107 na dr\u0105\u017cku?\t\t\t<\/a>\n\t\t<\/h2>\n\t\t\t\t<div class=\"premium-blog-entry-meta\">\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\n\t\t\t\t<div class=\"premium-blog-post-outer-container\" data-total=\"5\">\n\t\t\t<div class=\"premium-blog-post-container premium-blog-skin-classic\">\n\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-thumb-effect-wrapper\">\n\t\t\t\t\t\t<div class=\"premium-blog-thumbnail-container premium-blog-zoomin-effect\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1200\" height=\"600\" src=\"https:\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2019\/07\/Strzelajace-biodra-w-martwym-ciagu.png\" class=\"attachment-full size-full\" alt=\"B\u0142\u0119dy w martwym ci\u0105gu\" \/>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-thumbnail-overlay\">\n\t\t\t\t\t\t\t\t<a class=\"elementor-icon\" href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/najczestszy-blad-w-martwym-ciagu\/\" target=\"_self\"><\/a>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-content-wrapper\">\n\t\t\t\t\t<div class=\"premium-blog-content-wrapper-inner\">\n\t\t\t\t\t\t<div class=\"premium-blog-inner-container\">\n\t\t\t\t\t\t\t<div class=\"premium-blog-entry-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h2 class=\"premium-blog-entry-title premium-blog-entry-title premium-blog-entry-title premium-blog-entry-title premium-blog-entry-title premium-blog-entry-title\">\n\t\t\t<a href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/najczestszy-blad-w-martwym-ciagu\/\" target=\"_self\">\n\t\t\t\tStrzelaj\u0105ce biodra &#8211; czy to mo\u017ce by\u0107 Tw\u00f3j najwi\u0119kszy b\u0142\u0105d w martwym ci\u0105gu?\t\t\t<\/a>\n\t\t<\/h2>\n\t\t\t\t<div class=\"premium-blog-entry-meta\">\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\n\t\t\t\t<\/div>\n\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>&nbsp; Chwyt sztangi nie jest g\u0142\u00f3wnym elementem wyciskania le\u017c\u0105c, kt\u00f3ry ogranicza uzyskiwany wynik w tym \u0107wiczeniu, lecz jest niejako pierwszym elementem od kt\u00f3rego si\u0119 rozpoczyna. W\u0142a\u015bnie dlatego od niego zaczn\u0119 pisanie tego poradnika. &nbsp; Jaki &#8230; <\/p>\n<p class=\"read-more-container\"><a title=\"Strzelaj\u0105ce biodra &#8211; czy to mo\u017ce by\u0107 Tw\u00f3j najwi\u0119kszy b\u0142\u0105d w martwym ci\u0105gu?\" class=\"read-more button\" href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/najczestszy-blad-w-martwym-ciagu\/#more-1126\">Czytaj dalej<span class=\"screen-reader-text\">Strzelaj\u0105ce biodra &#8211; czy to mo\u017ce by\u0107 Tw\u00f3j najwi\u0119kszy b\u0142\u0105d w martwym ci\u0105gu?<\/span><\/a><\/p>","protected":false},"author":3,"featured_media":13591,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_mi_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[230,231],"tags":[202,249,238,237,198],"class_list":["post-1251","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-serie","category-wyciskanie-lezac","tag-chwyt-sztangi","tag-jak-wykonac","tag-technika-wyciskania","tag-wskazowki","tag-wyciskanie-lezac","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-50"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.1.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak dobra\u0107 odpowiedni dla Ciebie chwyt sztangi przy wyciskaniu le\u017c\u0105c? | Jak Trenowa\u0107 z G\u0142ow\u0105<\/title>\n<meta name=\"description\" content=\"Chwyt sztangi przy wyciskaniu, jest jednym z najwa\u017cniejszych aspekt\u00f3w techniki. 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