{"id":1749,"date":"2020-04-18T16:40:37","date_gmt":"2020-04-18T16:40:37","guid":{"rendered":"https:\/\/www.jaktrenowaczglowa.pl\/?p=1749"},"modified":"2024-12-20T12:31:21","modified_gmt":"2024-12-20T12:31:21","slug":"podciaganie-na-drazku","status":"publish","type":"post","link":"https:\/\/www.jaktrenowaczglowa.pl\/en\/podciaganie-na-drazku\/","title":{"rendered":"Jak prawid\u0142owo wykona\u0107 podci\u0105ganie na dr\u0105\u017cku i unikn\u0105\u0107 podstawowych b\u0142\u0119d\u00f3w?"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p><span style=\"font-size: 12pt;\"><strong>Podci\u0105ganie na dr\u0105\u017cku to podstawowe, g\u0142\u00f3wne \u0107wiczenie si\u0142owe anga\u017cuj\u0105ce mi\u0119\u015bnie g\u00f3ry cia\u0142a, a w szczeg\u00f3lno\u015bci: mi\u0119\u015bnie grzbietu i mi\u0119\u015bnie ramion.\u00a0 Cele tego \u0107wiczenia s\u0105 powszechnie znane i \u201eameryki nie odkryje\u201d.<\/strong><\/span><\/p>\n<hr \/>\n<p>&nbsp;<\/p>\n<p>Podci\u0105ganie ma wiele odmian, wariacji &#8211; szczeg\u00f3lnie w sporcie Street Workout, jednak\u017ce <strong>w treningu si\u0142owym mamy 3 g\u0142\u00f3wne wersje zale\u017cne od ustawienia ramienia:<\/strong><\/p>\n<ul>\n<li><strong>supinacja<\/strong> &#8211; podchwyt,<\/li>\n<li><strong>pronacja<\/strong> &#8211; nachwyt,<\/li>\n<li><strong>neutralne<\/strong> &#8211; m\u0142otkowy.<\/li>\n<\/ul>\n<p>Nie uwa\u017cam, \u017ce to ustawienie ramion jest najistotniejszym elementem ca\u0142ego podci\u0105gania, cho\u0107 dzi\u0119ki temu mo\u017cna uzyska\u0107 <strong>indywidualne programowanie<\/strong> czy te\u017c, wspom\u00f3c realizacje konkretnych cel\u00f3w.<\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-family: tahoma, arial, helvetica, sans-serif; font-size: 24pt;\"><strong>Praca i znaczenie \u0142opatki podczas podci\u0105gania<\/strong><\/span><\/h3>\n<p>Moim zdaniem najistotniejszym elementem ca\u0142ego podci\u0105gania jest<strong>\u00a0praca \u0142opatki<\/strong>.\u00a0 Poprawna praca i kontrola \u0142opatki odpowiada za efektywn\u0105 prac\u0119 najszerszego grzbietu oraz bezpiecze\u0144stwo naszego stawu ramiennego.<\/p>\n<p>Poprawna praca \u0142opatki warunkuje nam dwa aspekty:<\/p>\n<p>Po pierwsze, <strong>kontroluj\u0105c pozycj\u0119 \u0142opatki w trakcie trwania ca\u0142ego ruchu podci\u0105gania,<\/strong> potencjalna szansa na kompensacj\u0119 ruchow\u0105 w ko\u0144cowej fazie tego \u0107wiczenia ulega zmniejszeniu. Pisz\u0105c o kontroli pozycji \u0142opatki, w tym przypadku <strong>mam na my\u015bli &#8222;zablokowanie ich&#8221; podczas rozpocz\u0119cia ruchu.<\/strong> Natomiast <strong>kompensacja w samej ko\u0144c\u00f3wce ruchu, cz\u0119sto polega na &#8222;zaokr\u0105gleniu \u0142opatek&#8221;,<\/strong> co mi\u0119dzy innymi prowadzi do rotacji w stawie ramiennym, a w nast\u0119pstwie mo\u017ce nara\u017ca\u0107 nas na kompresj\u0119 np. \u015bci\u0119gna mi\u0119\u015bnia nadgrzebieniowego.<\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/F-Ok_bIz97s\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>Kliknij w link i obejrzyj film w YouTube: <span style=\"text-decoration: underline; color: #3366ff;\"><a style=\"text-decoration: underline; color: #3366ff;\" href=\"https:\/\/www.youtube.com\/watch?v=F-Ok_bIz97s\">Podci\u0105ganie na dr\u0105\u017cku &#8211; technika &#8211; kontrola \u0142opatek. (Scapula during pullups)<\/a><\/span><\/p>\n<p>Po drugie, poprawna praca \u0142opatki <strong>zmniejsza ryzyko tzw. zespo\u0142u ciasnoty podbarkowej.\u00a0<\/strong> Gdy r\u0119ka jest uniesiona ponad g\u0142ow\u0119 nasza \u0142opatka powinna znajdowa\u0107 si\u0119 \u2013 w <strong>rotacji g\u00f3rnej (uprawrd rotation)<\/strong>, dzi\u0119ki czemu <strong>uzyskujemy odpowiedni\u0105 przestrze\u0144<\/strong> pomi\u0119dzy g\u0142ow\u0105 ko\u015bci ramiennej a wyrostkiem brakowym. Je\u015bli wprowadzimy odpowiedni rytm pracy \u0142opatki i ko\u015bci ramiennej w\u00f3wczas uzyskujemy odpowiednie warunki do bezpiecznej pracy stawu ramiennego.<\/p>\n<p><iframe src=\"\/\/www.youtube.com\/embed\/uNXMRZSPRsQ?t=286\" width=\"560\" height=\"314\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>W przypadku gdy <strong>nie zadbamy o zaanga\u017cowanie \u0142opatki w ruch<\/strong>, w\u00f3wczas mamy sytuacj\u0119 kompresji struktur pomi\u0119dzy g\u0142ow\u0105 ko\u015bci ramiennej a wyrostkiem barkowym, tak jak jest to<strong> ukazane na wideo<\/strong>&#8230; czym nara\u017camy si\u0119 na wspomniane wcze\u015bniej schorzenie.<\/p>\n<p><iframe src=\"\/\/www.youtube.com\/embed\/OLWVM3pI9eQ\" width=\"560\" height=\"314\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>Trzeba mie\u0107 \u015bwiadomo\u015b\u0107, \u017ce to \u0107wiczenie nie polega na tym, \u017ce podci\u0105gamy si\u0119 wy\u0142\u0105cznie r\u0119koma. Podci\u0105gamy si\u0119<strong> g\u0142\u00f3wnie za pomoc\u0105 grzbietu i \u0142opatek<\/strong> <strong>przy asy\u015bcie r\u0105k!<\/strong> A na si\u0142owni najcz\u0119\u015bciej widz\u0119 podstawowy b\u0142\u0105d, \u017ce nie uwzgl\u0119dnia si\u0119 \u0142opatki podczas podci\u0105gania.<\/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>Jak prawid\u0142owo wykona\u0107 podci\u0105ganie? &#8211; dok\u0142adne w<\/strong><\/span><span style=\"font-family: tahoma, arial, helvetica, sans-serif; font-size: 24pt;\"><strong>skaz\u00f3wki<\/strong><\/span><\/h3>\n<ol>\n<li>Podejd\u017a do dr\u0105\u017cka.<\/li>\n<li>Je\u015bli trzeba u\u017cyj odpowiedniego podwy\u017cszenia by\u015b m\u00f3g\u0142 z\u0142apa\u0107 swobodnie dr\u0105\u017cek.<\/li>\n<li>Z\u0142ap dr\u0105\u017cek i zawi\u015bnij na nim bardzo subtelnie. <strong>Nie pr\u00f3buj wskakiwa\u0107 na dr\u0105\u017cek!<\/strong><\/li>\n<li>Przed wykonaniem jakiegokolwiek ruchu,<strong> zaci\u015bnij mocno d\u0142o\u0144<\/strong> na dr\u0105\u017cku.<\/li>\n<li>Je\u015bli do poprawnej kontroli \u0142opatek potrzebujesz <strong>activ hang- wykonaj go<\/strong>, je\u015bli nie w\u00f3wczas wykonaj od razu punkt 6.<\/li>\n<li>Postaraj si\u0119 <strong>mocnym, zdecydowanym ruchem przeci\u0105gn\u0105\u0107 \u0142okie\u0107 w d\u00f3\u0142,<\/strong> ale nie szarpi\u0105c. Niech Twoj\u0105 intencj\u0105 b\u0119dzie <strong>praca wok\u00f3\u0142 \u0142okcia<\/strong> a nie d\u0142oni- nie my\u015bl o przyci\u0105ganiu si\u0119 do dr\u0105\u017cka,<strong> tylko przeci\u0105ganiu \u0142okcia w d\u00f3\u0142.<\/strong><\/li>\n<li>Przyci\u0105gaj si\u0119 do uzyskania pe\u0142nego zakresu ruchu. Pami\u0119tajmy, \u017ce naszym celem jest <strong>uzyskanie maksymalnego skurczu mi\u0119\u015bnia targetowego<\/strong>\u00a0 a nie to, by przekroczy\u0107 brod\u0105 dr\u0105\u017cek.<\/li>\n<li>Faz\u0119 ekscentryczn\u0105 wykonaj zgodnie z obranym tempem.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-family: tahoma, arial, helvetica, sans-serif; font-size: 24pt;\"><strong>Podstawowe b\u0142\u0119dy w podci\u0105ganiu\u00a0<\/strong><\/span><\/h3>\n<ul>\n<li><strong>Brak <\/strong>tzw. Activ hang<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/media.giphy.com\/media\/Q7cWoUFIJ6L7r8SWcJ\/giphy.gif\" alt=\"podciaganie - b\u0142\u0105d - brak activ hang\" width=\"480\" height=\"270\" \/><\/p>\n<ul>\n<li><strong>B\u0142\u0119dny<\/strong> Activ hang<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/media.giphy.com\/media\/XZrCDI5QkszQSdZI61\/giphy.gif\" alt=\"podci\u0105ganie- b\u0142\u0105d activ hang\" width=\"480\" height=\"270\" \/><\/p>\n<ul>\n<li><strong>Brak umiej\u0119tno\u015bci zaanga\u017cowania<\/strong> najszerszego grzbietu<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/media.giphy.com\/media\/UTXYAt8B54kB4C2xq5\/giphy.gif\" alt=\"Podci\u0105ganie - poprawne zaanga\u017cowanie najszerszego \" width=\"480\" height=\"270\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/media.giphy.com\/media\/Rjx2DII1tbJQWJsLe0\/giphy.gif\" alt=\"Podci\u0105ganie - poprawne zaanga\u017cowanie najszerszego \" width=\"480\" height=\"270\" \/><\/p>\n<ul>\n<li><strong>Utrata pozycji \u0142opatek<\/strong> w ko\u0144cowej fazie podci\u0105gania<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/media.giphy.com\/media\/Vd8rttRsC5KXwKPkOT\/giphy.gif\" alt=\"Podci\u0105ganie - utrata pozycji \u0142opatek\" width=\"480\" height=\"270\" \/><\/p>\n<ul>\n<li><strong>Wykorzystywanie rozp\u0119du, <\/strong>szarpni\u0119cia podczas rozpoczynania ruchu<\/li>\n<li><strong>Zbyt d\u0142ugi ruch<\/strong> kosztem utraty pozycji \u0142opatki<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"size-medium alignnone\" src=\"https:\/\/media.giphy.com\/media\/ZFhWJkam6gKL7b0B67\/giphy.gif\" width=\"480\" height=\"270\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-family: tahoma, arial, helvetica, sans-serif; font-size: 24pt;\"><strong>Jaki chwyt wybra\u0107 w podci\u0105ganiu?<\/strong><\/span><\/h3>\n<p>O tym, kt\u00f3ry chwyt jest najlepszy powsta\u0142o ju\u017c dziesi\u0105tki teorii, wideo czy artyku\u0142\u00f3w.\u00a0 Zr\u00f3\u017cnicowanie tych twierdze\u0144 prawdopodobnie wynika z r\u00f3\u017cnic w kontroli motorycznej o kt\u00f3rych mozesz przeczyta\u0107 w artykule: <span style=\"text-decoration: underline;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/teoria-treningowa-polaczenie-mozg-miesien-czucie-miesniowe-jak-to-wytlumaczyc-zgodnie-z-nauka\/\">Co to jest czucie mi\u0119\u015bniowe? \u2013 czyli naukowe wyt\u0142umaczenie \u201cna mnie dzia\u0142a\u201d<\/a><\/span><\/span>.<\/p>\n<p>Posi\u0142kuj\u0105c si\u0119 badaniem [1] &#8211; r\u00f3\u017cnica w aktywno\u015bci najszerszego grzbietu pomi\u0119dzy poszczeg\u00f3lnymi\u00a0 chwytami wynios\u0142a bezwzgl\u0119dnie <strong>jedynie 13%,<\/strong> gdzie chwyt \u201em\u0142otkowy\u201d wykaza\u0142 130% MVIC, a podchwyt aktywowa\u0142 najszerszy na 117% MVIC.\u00a0 <strong>Zmiana chwytu mia\u0142a do\u015b\u0107 znacz\u0105cy wp\u0142yw na stopie\u0144 aktywno\u015bci mi\u0119\u015bnia dwug\u0142owego ramienia czyli bicepsa.<\/strong> Dla podchwytu by\u0142o to 96% gdzie w podci\u0105ganiu by\u0142o to 78%, co stanowi 20% r\u00f3\u017cnice wzgl\u0119dem podchwytu.<\/p>\n<p>Osobi\u015bcie, uwa\u017cam \u017ce <strong>r\u00f3\u017cnice pomi\u0119dzy chwytami s\u0105 bardzo subtelne <\/strong>i cz\u0119sto p\u0142yn\u0105ce z nich zmiany nie s\u0105 potrzebne wi\u0119kszo\u015bci u\u017cytkownikom si\u0142owni. Ich g\u0142\u00f3wnym celem powinno <strong>by\u0107 techniczne opanowanie podci\u0105gania<\/strong>, gdy\u017c jest to aspekt, kt\u00f3ry kuleje u 90% a mo\u017ce nawet u 95% os\u00f3b wykonuj\u0105cych podci\u0105ganie. Nie zale\u017cnie od chwytu wymaga si\u0119 by mie\u0107 du\u017c\u0105 \u015bwiadomo\u015b\u0107 dotycz\u0105c\u0105 kontroli \u0142opatki oraz posiada\u0107 \u00a0zdolno\u015b\u0107 do rekrutacji najszerszego grzbietu jako mi\u0119\u015bnia targetowego.<\/p>\n<p>Podsumowuj\u0105c \u2013 <strong>opanuj m\u0142otkowy, kolejno nachwyt, a podchwyt zostaw sobie na koniec. <\/strong><\/p>\n<p>Pierwszy chwyt pozwala naj\u0142atwiej si\u0119 podci\u0105gn\u0105\u0107, nachwyt jest najtrudniejszy ale w podchwycie zwykle dominujemy bicepsem a nie grzbietem, dlatego musimy poprzedzi\u0107 to odpowiedni\u0105 nauk\u0105 by oduczy\u0107 si\u0119 tej tendencji.<\/p>\n<p>Chcia\u0142bym zaznaczy\u0107, i\u017c powy\u017cszy akapit nie jest skierowany do zawodnik\u00f3w street workout, zawodowych gimnastyk\u00f3w, zawodnik\u00f3w tr\u00f3jboju, crossfit czy innych dyscyplin. W tych sportach podci\u0105ganie jest istotnym elementem programowania i wykonywanie tego \u0107wiczenia mo\u017ce by\u0107 nieco&#8230; czy nawet znacz\u0105co inne od wymienionego powy\u017cej.<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<h3><span style=\"font-family: tahoma, arial, helvetica, sans-serif; font-size: 24pt;\"><strong>Pozycja dolnego odcinka l\u0119d\u017awiowego w podci\u0105ganiu<\/strong><\/span><\/h3>\n<p>Cz\u0119sto rozwa\u017ca si\u0119 potrzeb\u0119 uzyskania i utrzymania lordozy, czyli naturalnej krzywizny kr\u0119gos\u0142upa podczas podci\u0105gania. Ja w swoim podej\u015bciu treningowym stosuje priorytety techniczne. Pami\u0119tajmy, \u017ce naszym <strong>g\u0142\u00f3wnym celem<\/strong> <strong>jest poprawna i bardzo dobra praca obr\u0119czy barkowej<\/strong>.<\/p>\n<p>Je\u015bli nie potrafimy skontrolowa\u0107 jej pracy, ustawienie kr\u0119gos\u0142upa \u201enic nam nie pomo\u017ce\u201d. T\u0142umacz\u0105c przez analogi\u0119&#8230; skupiamy si\u0119 na pozycji g\u0142owy w martwym ci\u0105gu, a w dolnym odcinku l\u0119d\u017awiowym jest przys\u0142owiowy \u201ekot\u201d\u00a0 &#8211; na tym przyk\u0142adzie wida\u0107, \u017ce skupiamy si\u0119 na pomniejszych elementach. To nie zadzia\u0142a.<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<h3><span style=\"font-family: tahoma, arial, helvetica, sans-serif; font-size: 24pt;\"><strong>Podsumowanie<\/strong><\/span><\/h3>\n<p>Podci\u0105ganie jako \u0107wiczenie nie jest dla wszystkich, lub od razu. Posiada ono specyficzne wymagania, kt\u00f3re nale\u017cy spe\u0142ni\u0107 aby wykonywanie go przynosi\u0142o oczekiwane rezultaty.<\/p>\n<p>Przede wszystkim trzeba <strong>dysponowa\u0107 odpowiedni\u0105 si\u0142\u0105 g\u00f3ry cia\u0142a<\/strong> (najszerszy grzbietu, mi\u0119\u015bnie ramion, m. obr\u0119czy barkowej). Cz\u0119sto te\u017c istotna jest masa cia\u0142a oraz <strong>umiej\u0119tno\u015bci <\/strong>takie jak: <strong>kontrola \u0142opatki i rekrutacja najszerszego.<\/strong> Do prawid\u0142owego podci\u0105gania nale\u017cy odpowiednio si\u0119 przygotowa\u0107, a czasami nawet odsun\u0105\u0107 go &#8222;na p\u00f3\u017aniej&#8221; i zast\u0105pi\u0107 regresjami.<\/p>\n<p>Daj sobie spok\u00f3j ze &#8222;specjalnymi planami na podci\u0105ganie&#8221; &#8211; uzyskasz mierne rezultaty i mo\u017cesz nabawi\u0107 si\u0119 problem\u00f3w\u00a0 z barkami.<\/p>\n<p>Skup si\u0119 na technice i wzmocnieniu mi\u0119\u015bni innymi \u0107wiczeniami, by m\u00f3c si\u0119 swobodnie podci\u0105ga\u0107.<\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-size: 24pt; font-family: tahoma, arial, helvetica, sans-serif;\"><strong>Trafne infografiki, kt\u00f3re pomog\u0105 Ci zwizualizowa\u0107 prac\u0119 w podci\u0105ganiu <\/strong><span style=\"font-size: 12pt;\">(aktualizacja 07.05.2020)<\/span><\/span><\/h3>\n<p>Bardzo obrazow\u0105 i skuteczn\u0105 form\u0105 przekazywania wiedzy s\u0105 infografiki. Zapoznaj si\u0119:<\/p>\n<ul>\n<li>infografika ukazuje <strong>r\u00f3\u017cnice i znaczenie kontroli \u0142opatek w podci\u0105ganiu<\/strong><\/li>\n<\/ul>\n<blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/BuY7VjOBiXD\/?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\/BuY7VjOBiXD\/?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; width: 40px;\"><\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\"><\/div>\n<div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewbox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\" color:#3897f0; 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\/BuY7VjOBiXD\/?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\">\u2b55\ufe0fPULL UPS AND SHOULDER PAIN\u2b55\ufe0f &#8211; This is one of my most frequently asked questions so there y&#39;all have it. &#8211; At this point you should be able to figure out why your shoulders hurt during certain movements, and the cause is: internal rotation of the shoulders, under load, over time. &#8211; When we try pull ups or pull downs or chin ups, the number ONE thing we need to do (both for safety and back development) is to LOCK those scapulas down and back. It&#39;s the most important thing you need to remember, if you want to develop those wings because that&#39;s actually &#34;how&#34; you engage your back muscles. &#8211; If you don&#39;t, asides from not making back gains, you might end up getting shoulder impingement. Don&#39;t be the guy on the right. &#8211; \ud83d\udd25\ud83d\udd25\ud83d\udd25TAG somebody who needs to see this! #pheasyque<\/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\/pheasyque\/?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\"> Eugen Loki, Pheasyque\u00ae<\/a> (@pheasyque) on <time style=\" font-family:Arial,sans-serif; font-size:14px; line-height:17px;\" datetime=\"2019-02-27T15:00:38+00:00\">Feb 27, 2019 at 7:00am PST<\/time><\/p>\n<\/div>\n<\/blockquote>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n<ul>\n<li>infografika ukazuje<strong> w jaki spos\u00f3b powinny\u015bmy inicjowa\u0107, wizualizowa\u0107 podci\u0105ganie. <\/strong>Praca\u00a0 w podci\u0105ganiu &#8222;obraca si\u0119&#8221; wok\u00f3\u0142 przyci\u0105gania \u0142okci a nie przyci\u0105ganiu r\u0105k.<\/li>\n<\/ul>\n<blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/B_wATRzBYOo\/?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\/B_wATRzBYOo\/?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; width: 40px;\"><\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\"><\/div>\n<div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewbox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\" color:#3897f0; 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\/B_wATRzBYOo\/?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\">\ud83d\udd25 VISUALIZING THE PULL UP \ud83d\udd25 &#8211; \u2714\ufe0f | If you feel a lot of back movements in your arms, try this out next time you\u2019re doing any sort of pulling or rowing motion &#8211; \u2714\ufe0f | Lighten up on your grip and think about pulling through with your elbows. I promise you it will be a game changer &#8211; \u2714\ufe0f | Practice this along with retracting those shoulder blades &#8211; \ud83c\udfcb\ufe0f\u200d\u2642\ufe0f | Are you doing PULL UPS? Comment down how many can you do! &#8211; \u2611\ufe0f | Follow @dailytoughfitness for daily fitness &amp; workout motivation &#8211; \ud83d\udcf7 I Courtesy to @evolvetrainingsystem &#8211; \ud83d\udcd9 | Want to push your fitness journey to the next level? Click the link in bio &#8211; &#8211; &#8211; #dailytoughfitness  #pushpulllegs #pushday #pullday #squat #squats #glutes #quads #hamstrings #yoga #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #fitbit #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox #mobility #yogafit #iifym<\/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\/dailytoughfitness\/?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\"> Fitness \u25cf Workout \u25cf Motivation<\/a> (@dailytoughfitness) on <time style=\" font-family:Arial,sans-serif; font-size:14px; line-height:17px;\" datetime=\"2020-05-04T03:00:15+00:00\">May 3, 2020 at 8:00pm PDT<\/time><\/p>\n<\/div>\n<\/blockquote>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #000000; background-color: #ffff99;\">Je\u015bli chcia\u0142(a)by\u015b nauczy\u0107 si\u0119 poprawnie podci\u0105ga\u0107 na dr\u0105\u017cku, odezwij si\u0119 do mnie:<br \/>\n<span style=\"text-decoration: underline;\">kontakt@jaktrenowaczglowa.pl<\/span><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 10pt;\">\u0179r\u00f3d\u0142a:<br \/>\n<\/span><span style=\"font-size: 10pt;\">[1] Surface Electromyographic Activation Patterns and Elbow Joint Motion During a Pull-Up, Chin-Up, or Perfect-Pullup\u2122 Rotational Exercise\u00a0 Youdas, James W; Amundson, Collier L; Cicero, Kyle S; Hahn, Justin J; Harezlak, David T; Hollman, John H<br \/>\n<\/span><span style=\"font-size: 10pt;\">[2] <a href=\"https:\/\/ericcressey.com\/strength-training-programs-pull-ups-essential\">https:\/\/ericcressey.com\/strength-training-programs-pull-ups-essential<\/a><br \/>\n<\/span><span style=\"font-size: 10pt;\">[3] Carol A Oatis, Kinsology &#8211; The Mechanics and Pathomechanics of Human Movement<br \/>\n<\/span><span style=\"font-size: 10pt;\">[4] I. A. Kapandji,<span style=\"color: #333333;\"> Anatomia funkcjonalna staw\u00f3w\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\/2020\/03\/Co-to-jest-czucie-miesniowe.png\" class=\"attachment-full size-full\" alt=\"Na mnie dzia\u0142a - Co to jest czucie mi\u0119\u015bniowe\" \/>\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\/czucie-miesniowe\/\" 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\/czucie-miesniowe\/\" target=\"_self\">\n\t\t\t\tCo to jest czucie mi\u0119\u015bniowe? &#8211; czyli naukowe wyt\u0142umaczenie \u201cna mnie dzia\u0142a\u201d\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\">\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\/2020\/04\/Czy-kolana-moga-wyjsc-poza-linie-palcow.png\" class=\"attachment-full size-full\" alt=\"Czy w przysiadzie kolana mog\u0105 wyj\u015b\u0107 poza lini\u0119 palc\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\/kolana-przed-palcami\/\" 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\/kolana-przed-palcami\/\" target=\"_self\">\n\t\t\t\tCzy podczas przysiadu kolana nie mog\u0105 wychodzi\u0107 poza lini\u0119 palc\u00f3w? (Kolana przed palcami)\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 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\/2022\/08\/Mechanika-wyciskania-lezac-cz.2-Wykonanie-i-bledy.jpeg\" class=\"attachment-full size-full\" alt=\"Mechanika wyciskania le\u017c\u0105c (cz.2) Wykonanie i b\u0142\u0119dy\" \/>\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\/mechanika-wyciskania-wykonanie-i-bledy\/\" 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\/mechanika-wyciskania-wykonanie-i-bledy\/\" target=\"_self\">\n\t\t\t\tMechanika wyciskania le\u017c\u0105c &#8211; Wykonanie i b\u0142\u0119dy (cz.2)\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\/2021\/06\/Analiza-Przypadku-Lukasza-1.png\" class=\"attachment-full size-full\" alt=\"Jak naprawi\u0107 nier\u00f3wne wyciskanie sztangi\" \/>\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\/nierowne-wyciskanie-sztangi-case-study-lukasza\/\" 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\/nierowne-wyciskanie-sztangi-case-study-lukasza\/\" target=\"_self\">\n\t\t\t\tJak naprawi\u0142em \u0141ukaszowi nier\u00f3wne wyciskanie sztangi za pomoc\u0105 \u0107wicze\u0144 korekcyjnych i fizjoterapii u Marka Po\u015bpiecha\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; Podci\u0105ganie na dr\u0105\u017cku to podstawowe, g\u0142\u00f3wne \u0107wiczenie si\u0142owe anga\u017cuj\u0105ce mi\u0119\u015bnie g\u00f3ry cia\u0142a, a w szczeg\u00f3lno\u015bci: mi\u0119\u015bnie grzbietu i mi\u0119\u015bnie ramion.\u00a0 Cele tego \u0107wiczenia s\u0105 powszechnie znane i \u201eameryki nie odkryje\u201d. &nbsp; Podci\u0105ganie ma wiele &#8230; <\/p>\n<p class=\"read-more-container\"><a title=\"Jak naprawi\u0142em \u0141ukaszowi nier\u00f3wne wyciskanie sztangi za pomoc\u0105 \u0107wicze\u0144 korekcyjnych i fizjoterapii u Marka Po\u015bpiecha\" class=\"read-more button\" href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/nierowne-wyciskanie-sztangi-case-study-lukasza\/#more-3665\">Czytaj dalej<span class=\"screen-reader-text\">Jak naprawi\u0142em \u0141ukaszowi nier\u00f3wne wyciskanie sztangi za pomoc\u0105 \u0107wicze\u0144 korekcyjnych i fizjoterapii u Marka Po\u015bpiecha<\/span><\/a><\/p>","protected":false},"author":3,"featured_media":13592,"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":[17],"tags":[241,251,249,214,239,240,237],"class_list":["post-1749","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wskazowki-techniczne","tag-bledy-w-treningu","tag-jak-naprawic","tag-jak-wykonac","tag-kontrola-motoryczna","tag-podciaganie-na-drazku","tag-praca-lopatki","tag-wskazowki","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 prawid\u0142owo wykona\u0107 podci\u0105ganie na dr\u0105\u017cku i unikn\u0105\u0107 podstawowych b\u0142\u0119d\u00f3w? | Jak Trenowa\u0107 z G\u0142ow\u0105<\/title>\n<meta name=\"description\" content=\"Podci\u0105ganie na dr\u0105\u017cku to podstaowe \u0107wiczenie si\u0142owe, kt\u00f3re rozwija si\u0142\u0119 naszych plec\u00f3w. 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