{"id":2181,"date":"2020-07-20T12:25:47","date_gmt":"2020-07-20T12:25:47","guid":{"rendered":"https:\/\/www.jaktrenowaczglowa.pl\/?p=2181"},"modified":"2024-12-20T12:54:04","modified_gmt":"2024-12-20T12:54:04","slug":"plan-treningowy-dla-poczatkujacych","status":"publish","type":"post","link":"https:\/\/www.jaktrenowaczglowa.pl\/en\/plan-treningowy-dla-poczatkujacych\/","title":{"rendered":"Darmowy plan treningowy dla pocz\u0105tkuj\u0105cych do pobrania!"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p><span style=\"font-size: 12pt;\"><strong>Ucz\u0119szczanie na si\u0142owni\u0119 i wykonywanie treningu si\u0142owego to element \u017cycia coraz wi\u0119kszej liczby Polak\u00f3w. Taka aktywno\u015b\u0107 niesie za sob\u0105 wiele korzy\u015bci, w tym popraw\u0119 sylwetki. Zalety prozdrowotne czy sportowe s\u0105 coraz cz\u0119\u015bciej powodami, dla kt\u00f3rych regularnie korzystamy z si\u0142owni. Niesamowicie cieszy mnie ten obr\u00f3t spraw, lecz to co mnie smuci \ud83d\ude41 to post\u0119powanie os\u00f3b pocz\u0105tkuj\u0105cych na si\u0142owni. Dlatego przygotowa\u0142em darmowy ebook, w kt\u00f3rym znajdziesz Plan Treningowy dla Poczatkuj\u0105cych. Czytaj do ko\u0144ca&#8230;<\/strong><\/span><\/p>\n<hr \/>\n<p>&nbsp;<\/p>\n<table style=\"height: 200px; width: 100%; border-color: #edecec; background-color: #edecec;\">\n<tbody>\n<tr style=\"height: 24px;\">\n<td style=\"height: 24px; padding-left: 40px;\"><strong>Czego dowiesz si\u0119 z artyku\u0142u:<\/strong><\/td>\n<\/tr>\n<tr style=\"height: 176px;\">\n<td style=\"height: 176px; text-align: left;\">\n<ol>\n<li>Na co powinna zwraca\u0107 uwag\u0119 osoba pocz\u0105tkuj\u0105ca.<\/li>\n<li>Czy system treningowy ma znaczenie.<\/li>\n<li>Jakie \u0107wiczenia powinna wybra\u0107 osoba pocz\u0105tkuj\u0105ca.<\/li>\n<li>Jakie umiej\u0119tno\u015bci powiniene\u015b posiada\u0107 by efektywnie \u0107wiczy\u0107.<\/li>\n<\/ol>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-14561 size-full\" src=\"https:\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/07\/Plan-Treningowy-dla-Poczatkujacych-Baner.png\" alt=\"Plan Treningowy Dla Pocz\u0105tuj\u0105cych\" width=\"1200\" height=\"300\" srcset=\"\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/07\/Plan-Treningowy-dla-Poczatkujacych-Baner.png 1200w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/07\/Plan-Treningowy-dla-Poczatkujacych-Baner-300x75.png 300w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/07\/Plan-Treningowy-dla-Poczatkujacych-Baner-1024x256.png 1024w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/07\/Plan-Treningowy-dla-Poczatkujacych-Baner-768x192.png 768w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/07\/Plan-Treningowy-dla-Poczatkujacych-Baner-350x88.png 350w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><strong><span style=\"font-family: tahoma, arial, helvetica, sans-serif; font-size: 24pt;\">Nie wiesz od czego zacz\u0105\u0107?<br \/>\n<\/span><\/strong><span style=\"font-family: tahoma, arial, helvetica, sans-serif; font-size: 24pt;\"><strong><span style=\"font-size: 18pt;\">Plan treningowy dla pocz\u0105tkuj\u0105cych<\/span><br \/>\n<\/strong><\/span><\/h3>\n<p>Bardzo cz\u0119sto plan treningowy dla pocz\u0105tkuj\u0105cych to:<\/p>\n<ul>\n<li>Dzia\u0142anie bez sk\u0142adu, bez nawet najmniejszego zaplanowania swoich poczyna\u0144.<\/li>\n<li>Wyci\u0105ganie pojedynczych rozwi\u0105za\u0144 uznanych przez nas za s\u0142uszne i pr\u00f3ba sklejenia tego w ca\u0142o\u015b\u0107.<\/li>\n<li>Pod\u0105\u017canie schematami wytoczonymi przez zawodnik\u00f3w sport\u00f3w sylwetkowych, zwykle niedostosowanymi\u00a0do naszego poziomu.<\/li>\n<\/ul>\n<p>Zazwyczaj jest to wynik niedostatecznej wiedzy i braku zrozumienia podstawowych zale\u017cno\u015bci w treningu si\u0142owym. Lecz nie mo\u017cna oczekiwa\u0107, \u017ce na pierwszym czy drugim treningu osoba pocz\u0105tkuj\u0105ca b\u0119dzie wiedzia\u0142a wszystko. Dlatego te\u017c rol\u0105 trenera jest <strong>przekazanie podstawowych wiadomo\u015bci na temat treningu.<\/strong><\/p>\n<p><strong>To jeden z powod\u00f3w, dla kt\u00f3rych napisa\u0142em ten artyku\u0142.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-family: tahoma, arial, helvetica, sans-serif; font-size: 24pt;\"><strong>Na co powiniene\u015b si\u0119 nastawi\u0107?<\/strong><\/span><\/h3>\n<p>Mam wra\u017cenie, \u017ce \u0107wiczenie na si\u0142owni cz\u0119sto uto\u017csamiane jest wy\u0142\u0105cznie z rozwijaniem mi\u0119\u015bni lub popraw\u0105 sylwetki. Lecz trening si\u0142owy<strong> to zbi\u00f3r okre\u015blonych umiej\u0119tno\u015bci!<\/strong> Dla przyk\u0142adu&#8230; Czy wyobra\u017casz sobie, \u017ce zagrasz utw\u00f3r &#8211; nawet przeci\u0119tnie &#8211; na danym instrumencie, je\u015bli nawet nie opanowa\u0142e\u015b podstawowych kwestii z nim zwi\u0105zanych? Ka\u017cda podstawowa czynno\u015b\u0107, kt\u00f3r\u0105 wykonujesz na co dzie\u0144, taka jak: jazda na rowerze, prowadzenie samochodu, czy zaw\u00f3d kt\u00f3ry wykonujesz \u2013 wymaga okre\u015blonych umiej\u0119tno\u015bci. Tak\u0105 sam\u0105 zale\u017cno\u015b\u0107 mo\u017cna zauwa\u017cy\u0107 w treningu si\u0142owym. <strong>Nie zagrasz pi\u0119knej melodii, je\u015bli nie dopracowa\u0142e\u015b umiej\u0119tno\u015bci gry.<\/strong><\/p>\n<p>Podczas <strong>\u0107wicze\u0144 nie rozwiniesz pi\u0119knej sylwetki, je\u015bli nie posiadasz umiej\u0119tno\u015bci wymaganych w treningu si\u0142owym.<\/strong> Jednak\u017ce mam wra\u017cenie, \u017ce wiele os\u00f3b nie rozumie treningu si\u0142owego w ten spos\u00f3b, przez co nie uczy si\u0119 tak bardzo potrzebnych umiej\u0119tno\u015bci.<\/p>\n<p>&nbsp;<\/p>\n                <div class=\"ml-embedded\" data-form=\"zPU1d1\"><\/div>\n            \n<p>&nbsp;<\/p>\n<h3><span style=\"font-family: tahoma, arial, helvetica, sans-serif; font-size: 24pt;\"><strong>Ukierunkuj swoje dzia\u0142ania<\/strong><\/span><\/h3>\n<p>Dlatego jako pocz\u0105tkuj\u0105cy powiniene\u015b ukierunkowa\u0107 si\u0119 na:<\/p>\n<ul style=\"list-style-type: square;\">\n<li><span style=\"color: #000000;\">nauk\u0119 <strong>napinania poszczeg\u00f3lnych cz\u0119\u015bci cia\u0142a<\/strong> w celu ochrony np. kr\u0119gos\u0142upa,<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" src=\"https:\/\/media.giphy.com\/media\/iJhjioQSAXooZligMm\/giphy.gif\" \/><\/p>\n<ul style=\"list-style-type: square;\">\n<li><strong>poznanie i nauk\u0119 ruchu zawiasowego stawu biodrowego<\/strong> \u2013 hip hinge, kt\u00f3ry r\u00f3wnie\u017c wp\u0142ywa na obci\u0105\u017cenia przypadaj\u0105ce na dolny odcinek l\u0119d\u017awiowy<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/media.giphy.com\/media\/MFm4Z0m8reM3tpoIHB\/giphy.gif\" \/><\/p>\n<ul style=\"list-style-type: square;\">\n<li><span style=\"color: #000000;\">nauk\u0119 pracy oczekiwanych mi\u0119\u015bni w danym \u0107wiczeniu. Odczuwanie dominuj\u0105cej pracy bicepsa przy braku uczucia pracy plec\u00f3w np. w wios\u0142owaniu, jednoznacznie wskazuje na z\u0142e zaanga\u017cowanie mi\u0119\u015bniowe,<\/span><\/li>\n<li><span style=\"color: #000000;\">nauk\u0119 <strong>zachowywania prawid\u0142owej techniki<\/strong> \u0107wiczenia mimo zm\u0119czenia.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Te umiej\u0119tno\u015bci pozwol\u0105 Ci zar\u00f3wno nauczy\u0107 si\u0119<strong> bezpiecznie wykonywa\u0107 \u0107wiczenia, jak i maksymalizowa\u0107 prac\u0119 mi\u0119\u015bni<\/strong> tak bardzo oczekiwanych przez osoby pocz\u0105tkuj\u0105ce.<\/p>\n<p>Wykonywanie 5 r\u00f3\u017cnych \u0107wicze\u0144 na biceps nie rozwinie Twojego wachlarza umiej\u0119tno\u015bci, a p\u00f3\u017aniej muskulatury ca\u0142ego Twojego cia\u0142a. Mam dosy\u0107 silne przeczucie, \u017ce nie zbudujesz te\u017c dzi\u0119ki temu biceps\u00f3w niczym Arnold.<\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-family: 'arial black', sans-serif; font-size: 24pt;\"><strong><span style=\"font-family: tahoma, arial, helvetica, sans-serif;\">Jaki plan treningowy wybra\u0107 dla pocz\u0105tkuj\u0105cych?<\/span><\/strong><\/span><\/h3>\n<p>Powsta\u0142o wiele teorii\/dyskusji na temat planu treningowego, kt\u00f3ry maj\u0105 wykonywa\u0107 pocz\u0105tkuj\u0105cy. Sp\u00f3r \u201eFBW czy split?\u201d b\u0119dzie trwa\u0142 do ko\u0144ca \u015bwiata i o jeden dzie\u0144 d\u0142u\u017cej. Co wi\u0119cej, jako trener du\u017cego portalu widz\u0119, ile os\u00f3b ju\u017c po 4 tygodniach treningu chce otrzyma\u0107 plan typu &#8222;split&#8221;, bo \u201eFBW jest dla pocz\u0105tkuj\u0105cych\u201d.<\/p>\n<p>W 2020 roku <strong>mija 9 lat, od kiedy trenuj\u0119 regularnie, a m\u00f3j trening nadal ma charakter FBW<\/strong>. Stosowa\u0142em r\u00f3wnie\u017c trening dzielony, lecz wprowadza\u0142 on za du\u017ce zm\u0119czenie w moim ciele.<\/p>\n<p>Postawi\u0119 dosy\u0107 humorystyczn\u0105 i prze\u015bmiewcz\u0105 tez\u0119 \u2013 ten artyku\u0142 w spos\u00f3b nieco ironiczny pokazuje, czym ko\u0144czy si\u0119 \u201esplit na mas\u0119\u201d u os\u00f3b pocz\u0105tkuj\u0105cych.<\/p>\n<p><span style=\"font-size: 18pt;\"><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/06\/Bez-tytu\u0142u.jpg\" alt=\"\" width=\"627\" height=\"198\" \/><\/span><\/p>\n<p><em>Je\u015bli doczytasz do ko\u0144ca, to dowiesz si\u0119, \u017ce p\u00f3\u017aniej s\u0105 sterydy \ud83d\ude09 \u00a0<\/em><br \/>\n<span style=\"font-size: 10pt;\">\u0179r\u00f3d\u0142o:<span style=\"text-decoration: underline;\"><span style=\"color: #0d7296; text-decoration: underline;\">\u00a0<\/span><a href=\"https:\/\/tiny.pl\/77czx\"><span style=\"color: #0d7296; text-decoration: underline;\">https:\/\/tiny.pl\/77czx<\/span><\/a><\/span><\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-family: tahoma, arial, helvetica, sans-serif; font-size: 24pt;\"><strong><span style=\"color: #000000;\">Czy Split to dobre rozwi\u0105zanie dla pocz\u0105tkuj\u0105cego?<\/span><\/strong><\/span><\/h3>\n<p>Dlaczego ro\u015bnie za wolno i jak to dzia\u0142a?<\/p>\n<p>O tym, czy nasze mi\u0119\u015bnie rosn\u0105, decyduje m.in. <strong>nasilona synteza bia\u0142ek.<\/strong> Nie poczuwam si\u0119 do wchodzenia w szczeg\u00f3\u0142y, artyku\u0142 nie traktuje te\u017c o tym zjawisku. Jednak\u017ce badania naukowe jednoznacznie wskazuj\u0105, \u017ce <strong>ten stan trwa do 48 h po treningu danej partii<\/strong> (u os\u00f3b niewytrenowanych). Po tym czasie mi\u0119\u015bnie nie otrzymuj\u0105 \u201esygna\u0142u\u201d do wzrostu.<\/p>\n<p><strong> Je\u015bli trenujemy dan\u0105 parti\u0119 raz w tygodniu, zachowujemy odst\u0119p mniej wi\u0119cej 168 h, z czego tylko 48 h jest wykorzystywanych do wzrostu mi\u0119\u015bni.<\/strong> Dzi\u0119ki trenowaniu w\u0142a\u015bnie co 48 h, czyli zwyczajowo 2\u20133 razy w tygodniu, podwajamy albo potrajamy czas, w kt\u00f3rym dany mi\u0119sie\u0144 b\u0119dzie r\u00f3s\u0142.<strong> Jak z tego nie skorzysta\u0107?<\/strong><\/p>\n<p>&nbsp;<\/p>\n<blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/BnBCDy8H0fL\/?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\/BnBCDy8H0fL\/?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\/BnBCDy8H0fL\/?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\">Muscle growth happens after strength training because of transient increases in muscle protein synthesis rates after a workout.  These transient increases seem to last 24 \u2013 48 hours, although we do not yet have a good understanding of the exact way in rates increase and then decrease again, and for how long rates remain elevated. This study presented a collation of the information available at the time of the review, by combining data from multiple studies. The data showed that there is a clear difference in the muscle protein synthesis response between trained and untrained people, which may affect the optimal training frequency. &#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8211; #sandcresearch #strengthandconditioning #strengthtraining #strength #strengthcoach #sportsscience #biomechanics #exercisescience #research #sciencetopractice #performance #science #infographic #infographics #hypertrophy #muscle #musclegrowth #trainingfrequency #muscleproteinsynthesis #myofibrillarproteinsynthesis<\/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\/chrisabeardsley\/?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\"> Chris Beardsley<\/a> (@chrisabeardsley) on <time style=\" font-family:Arial,sans-serif; font-size:14px; line-height:17px;\" datetime=\"2018-08-28T08:37:51+00:00\">Aug 28, 2018 at 1:37am 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=\"font-family: tahoma, arial, helvetica, sans-serif; font-size: 24pt;\"><strong><span style=\"color: #000000;\">Informacje potwierdzone naukowo<br \/>\n<\/span><\/strong><\/span><br \/>\nOsobi\u015bcie uwa\u017cam, \u017ce split zosta\u0142 wypromowany przez osoby trenuj\u0105ce sylwetkowo, wspomagaj\u0105ce si\u0119 dopingiem. W ich ciele wyst\u0119puje ci\u0105g\u0142y stan anaboliczny &#8211; odnawianie syntezy bia\u0142ek, poprzez cz\u0119sty trening, w tym przypadku nie jest konieczne.<\/p>\n<p>Moim zdaniem split nie jest odpowiednim system\/planem treningowym dla pocz\u0105tkuj\u0105cych. Co wi\u0119cej, powy\u017csze badanie nie jest jedynym, kt\u00f3re informuje nas o cz\u0119stotliwo\u015bci treningowej.<\/p>\n<p>Brad Shoenfeld w swojej metaanalizie [1] zbada\u0142 sytuacj\u0119, w kt\u00f3rej wykonujemy t\u0119 sam\u0105 ilo\u015b\u0107 pracy \u2013 t\u0119 sam\u0105 obj\u0119to\u015b\u0107 treningow\u0105 \u2013 lecz 1 &#8211; 3 razy w tygodniu. <strong>Wskaza\u0142, \u017ce roz\u0142o\u017cenie tej samej obj\u0119to\u015bci podzielonej na dwie jednostki treningowe, daje lepsze rezultaty w hipertrofii mi\u0119\u015bniowej ni\u017c wykonanie tej samej obj\u0119to\u015bci podczas jednego treningu w tygodniu.<\/strong><\/p>\n<p><span style=\"color: #000000;\">Dla przyk\u0142adu, lepiej jest roz\u0142o\u017cy\u0107 ustalon\u0105 obj\u0119to\u015b\u0107 na dwa dni treningowe (np. poniedzia\u0142ek i \u015broda) po 5 serii dla tej samej partii mi\u0119\u015bniowej, ni\u017c wykona\u0107 10 serii tylko i wy\u0142\u0105cznie w poniedzia\u0142ek.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/BigbXSinkP7\/?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\/BigbXSinkP7\/?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\/BigbXSinkP7\/?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\">Strength training frequency is rapidly becoming a focus of many research groups, especially in relation to muscle growth. Traditionally, bodybuilders have trained each muscle group once or twice per week. Yet, most research indicates that training each muscle 2 or 3 times per week may be superior to 1 or 2 times. &#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8211; #sandcresearch #strengthandconditioning #strengthtraining #strength #strengthcoach #sportsscience #biomechanics #exercisescience #research #sciencetopractice #performance #science #infographic #infographics #hypertrophy #muscle #musclegrowth #trainingfrequency #bodybuilder #bodybuilding<\/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\/chrisabeardsley\/?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\"> Chris Beardsley<\/a> (@chrisabeardsley) on <time style=\" font-family:Arial,sans-serif; font-size:14px; line-height:17px;\" datetime=\"2018-05-08T06:38:27+00:00\">May 7, 2018 at 11:38pm 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><\/h3>\n<h3><span style=\"font-size: 24pt; font-family: tahoma, arial, helvetica, sans-serif;\"><strong><span style=\"color: #000000;\">Cz\u0119stotliwo\u015b\u0107 treningowa:<br \/>\n<span style=\"font-size: 18pt;\">Czyli ile razy w tygodniu powiniene\u015b \u0107wiczy\u0107?<\/span><\/span><\/strong><\/span><\/h3>\n<p>Z za\u0142o\u017ce\u0144 &#8211; kt\u00f3re omawiam powy\u017cej &#8211; wywodzi si\u0119 zalecana przeze mnie cz\u0119stotliwo\u015b\u0107 treningowa, czyli to, ile razy w tygodniu powiniene\u015b \u0107wiczy\u0107. Cz\u0119sto spotyka si\u0119 bardzo zmotywowane osoby,<strong> kt\u00f3re rzucaj\u0105 si\u0119 z motyk\u0105 na s\u0142o\u0144ce, wykonuj\u0105 5 czy 6 trening\u00f3w w tygodniu plus trening cardio<\/strong>. Niestety jest to niesamowicie kr\u00f3tkotrwa\u0142y scenariusz, kt\u00f3ry zazwyczaj ko\u0144czy si\u0119 w taki spos\u00f3b, \u017ce w drugim czy trzecim tygodniu zapa\u0142 maleje ze wzgl\u0119du na zbyt du\u017ce zm\u0119czenie.<\/p>\n<p><strong>Skuteczny plan treningowy dla pocz\u0105tkuj\u0105cych, podobnie jak i plan dietetyczny, to taki, kt\u00f3ry mo\u017cemy jak najlepiej i jak najd\u0142u\u017cej rzetelnie realizowa\u0107.<\/strong><br \/>\nKwestie, kt\u00f3re najbardziej powinny interesowa\u0107 pocz\u0105tkuj\u0105cych, to:<\/p>\n<ul>\n<li><strong>dob\u00f3r \u0107wicze\u0144<\/strong> \u2013 progresje i regresje \u0107wicze\u0144, czyli trudniejsze i \u0142atwiejsze \u0107wiczenia. Jak ju\u017c wspomnia\u0142em, musimy opanowa\u0107 poszczeg\u00f3lne umiej\u0119tno\u015bci, by wykonywa\u0107 coraz trudniejsze \u0107wiczenia. Dlatego pocz\u0105tkowe regresje &#8211; czyli naj\u0142atwiejsze wersje \u0107wicze\u0144, pozwalaj\u0105 na nauk\u0119 techniki i stopniowe przygotowanie naszych mi\u0119\u015bni do wersji trudniejszych,<\/li>\n<li><strong>ilo\u015b\u0107 wykonanej pracy<\/strong> \u2013 jak wcze\u015bniej wspomnia\u0142em, wykonywanie 5 czy 6 trening\u00f3w wprowadza bardzo du\u017cy stopie\u0144 zm\u0119czenia. Podobnie jak wykonywanie np. 12 \u0107wicze\u0144 podczas treningu lub 10 serii roboczych. Ilo\u015b\u0107 pracy wykonywanej przez osoby pocz\u0105tkuj\u0105ce musi by\u0107 dostosowana do ich tolerancji na wysi\u0142ek.<\/li>\n<\/ul>\n<p>Odnosz\u0105c si\u0119 do punktu 1 \u2013<strong> przygotowa\u0142em osobny artyku\u0142, w kt\u00f3rym om\u00f3wi\u0142em regresje dla przysiadu<\/strong>. Dodatkowo w tym artykule zapoznasz si\u0119 z do\u015b\u0107 cz\u0119st\u0105 kwesti\u0105 poruszan\u0105 przez pocz\u0105tkuj\u0105cych, a mianowicie &#8211;\u00a0 <span style=\"text-decoration: underline; color: #3366ff;\"><a style=\"color: #3366ff; text-decoration: underline;\" href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/kolana-przed-palcami\/\">Czy podczas przysiadu kolana nie mog\u0105 wychodzi\u0107 poza lini\u0119 palc\u00f3w? Przeczytaj tutaj!<\/a><\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-family: tahoma, arial, helvetica, sans-serif; font-size: 24pt;\"><strong>Plan treningowy na rze\u017ab\u0119 czy plan treningowy na mas\u0119?<\/strong><\/span><\/h3>\n<p>Zgodnie z tre\u015bciami, kt\u00f3re przedstawi\u0142em w pierwszym akapicie \u2013 cele sylwetkowe s\u0105 jednym z g\u0142\u00f3wnych powod\u00f3w ucz\u0119szczania na si\u0142owni\u0119. Trenerzy maj\u0105 mo\u017cliwo\u015b\u0107 wsparcia realizacji celu poprzez odpowiedni trening, np.:<\/p>\n<ul>\n<li><strong>w okresie redukcji<\/strong> poprzez wprowadzenie \u0107wicze\u0144 o wysokim wydatku energetycznym czy zwi\u0119kszenie g\u0119sto\u015bci treningu,<\/li>\n<li><strong>w okresie budowania masy<\/strong> poprzez dostosowanie parametr\u00f3w treningowych, w tym obj\u0119to\u015bci i intensywno\u015bci, maksymalizuj\u0105cych jako\u015bciow\u0105 prac\u0119 wykonan\u0105 na treningu.<\/li>\n<\/ul>\n<p>Nale\u017cy jednak podkre\u015bli\u0107, \u017ce tak jak wspomnia\u0142em \u2013 <strong>mo\u017cemy wspom\u00f3c realizacj\u0119 celu, ale tylko wspom\u00f3c<\/strong>. Trening nie jest \u201ena redukcj\u0119\u201d czy \u201ena mas\u0119\u201d.<\/p>\n<p>G\u0142\u00f3wnym czynnikiem zmian sylwetkowych, w szczeg\u00f3lno\u015bci <strong>podczas redukcji nadmiaru masy cia\u0142a, jest dieta i zwi\u0105zana z ni\u0105 poda\u017c kaloryczna.<\/strong>\u00a0Zach\u0119cam Ci\u0119 do <span style=\"text-decoration: underline;\"><span style=\"color: #3366ff; text-decoration: underline;\"><a style=\"color: #3366ff; text-decoration: underline;\" href=\"https:\/\/dietetykanienazarty.pl\/b\/jak-schudnac-5-kg-bez-placenia-pseudo-trenerowi\">przeczytania artyku\u0142 autorstwa Dietetyki Niena\u017carty,<\/a><\/span><\/span>\u00a0dzi\u0119ki kt\u00f3remu zapoznasz si\u0119 z podstawowymi kwestiami dotycz\u0105cymi redukcji masy cia\u0142a i diety.<br \/>\nW przypadku ch\u0119ci rozwoju masy cia\u0142a trening, kt\u00f3ry nie jest po\u0142\u0105czony z odpowiednio wysok\u0105 poda\u017c\u0105 kaloryczn\u0105, przyniesie \u015brednie rezultaty. Potrzebujemy synergii tych dw\u00f3ch element\u00f3w, bo tylko jeden z nich (wy\u0142\u0105cznie trening) nie przyniesie oczekiwanych efekt\u00f3w.<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<h3><span style=\"font-family: tahoma, arial, helvetica, sans-serif; font-size: 24pt;\"><strong>Co dostaniesz od Google po wpisaniu:<br \/>\n<span style=\"font-size: 18pt;\">Plan treningowy dla pocz\u0105tkuj\u0105cych<\/span><\/strong><\/span><\/h3>\n<p>Przejrza\u0142em kilka plan\u00f3w treningowych dla pocz\u0105tkuj\u0105cych, kt\u00f3re wyszukiwarka Google podsuwa Ci na pierwszych dw\u00f3ch stronach.<\/p>\n<p>Niestety zwykle s\u0105 one wybrakowane pod wieloma wzgl\u0119dami, cz\u0119sto b\u0142\u0119dne w swoich za\u0142o\u017ceniach,<strong> niedostosowane do potrzeb i zdolno\u015bci os\u00f3b pocz\u0105tkuj\u0105cych, brakuje w nich r\u00f3wnie\u017c d\u0142ugoterminowych sprecyzowanych cel\u00f3w<\/strong>. \u0179r\u00f3d\u0142a w artyku\u0142ach r\u00f3wnie\u017c s\u0105 niczym bia\u0142e kruki. Nie b\u0119d\u0119 wytyka\u0142 b\u0142\u0119d\u00f3w, gdy\u017c uwa\u017cam to za ma\u0142o profesjonalne, gdy nie odbywa si\u0119 to w cztery oczy (cz\u0119sto autor internetowych plan\u00f3w nie jest wskazany).<\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-family: tahoma, arial, helvetica, sans-serif; font-size: 24pt;\"><strong>A co otrzymasz ode mnie?<\/strong><\/span><\/h3>\n<p><strong>Jestem pewien swojej wiedzy i podpisz\u0119 si\u0119 obiema r\u0119kami pod moim planem. <\/strong>Odpowiem na wszelkie pytania i uzasadni\u0119 odpowiedzi konkretnymi argumentami.<\/p>\n<p><span style=\"color: #000000; background-color: #ffff99;\">Chcia\u0142bym za darmo przekaza\u0107 Ci profesjonalny plan treningowy dla pocz\u0105tkuj\u0105cych. Wystarczy, \u017ce zapiszesz si\u0119 na newsletter.<\/span><\/p>\n<p style=\"text-align: left;\">Plan, kt\u00f3ry otrzymasz sk\u0142ada si\u0119 z 3 mezocykli uwzgl\u0119dniaj\u0105cych zaplanowan\u0105 progresj\u0119 umiej\u0119tno\u015bci, \u0107wicze\u0144, obj\u0119to\u015bci. Dodatkowo w planie zosta\u0142y opisane za\u0142o\u017cenia ka\u017cdego 4-tygodniowego cyklu, cele \u0107wicze\u0144 i umiej\u0119tno\u015bci, jakie powiniene\u015b uzyska\u0107 dzi\u0119ki poszczeg\u00f3lnym \u0107wiczeniom. W planie zawar\u0142em praktyczne wytyczne oraz wskaz\u00f3wki, kt\u00f3re pomog\u0105 Ci lepiej realizowa\u0107 kolejne treningi.<\/p>\n<p style=\"text-align: left;\"><strong>Poni\u017cej jeden z przyk\u0142adowych dni treningowych z planu, kt\u00f3ry dla Ciebie przygotowa\u0142em.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-14537 size-full\" title=\"Plan Treningowy dla Pocz\u0105tkuj\u0105cych - Jak Trenowa\u0107 z G\u0142ow\u0105\" src=\"https:\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/07\/5-Plan-2-Dzien-2.jpg\" alt=\"Darmowy Plan Treningowy dla Pocz\u0105tkuj\u0105cych - Jak Trenowa\u0107 z G\u0142ow\u0105\" width=\"1056\" height=\"916\" srcset=\"\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/07\/5-Plan-2-Dzien-2.jpg 1056w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/07\/5-Plan-2-Dzien-2-300x260.jpg 300w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/07\/5-Plan-2-Dzien-2-1024x888.jpg 1024w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/07\/5-Plan-2-Dzien-2-768x666.jpg 768w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/07\/5-Plan-2-Dzien-2-350x304.jpg 350w\" sizes=\"(max-width: 1056px) 100vw, 1056px\" \/><\/p>\n<p>&nbsp;<\/p>\n                <div class=\"ml-embedded\" data-form=\"zPU1d1\"><\/div>\n            \n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #000000; background-color: #ffff99;\">Je\u015bli masz pytania dotycz\u0105ce artyku\u0142u, napisz do mnie:\u00a0 kontakt@jaktrenowaczglowa.pl.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 10pt;\">\u0179r\u00f3d\u0142a:<\/span><br \/>\n<span style=\"font-size: 10pt;\">[1] <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/<\/a><\/span><br \/>\n<span style=\"font-size: 10pt;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30779716\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/30779716\/<\/a><\/span><br \/>\n<span style=\"font-size: 10pt;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27433992\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/27433992\/<\/a><\/span><br \/>\n<span style=\"font-size: 10pt;\">Thibaudeau C. Hypertrophy Guide<\/span><br \/>\n<span style=\"font-size: 10pt;\">Thibaudeau C. The Black Book of Training Secret<\/span><br \/>\n<span style=\"font-size: 10pt;\"><a href=\"https:\/\/renaissanceperiodization.com\/\">https:\/\/renaissanceperiodization.com\/<\/a><\/span><br \/>\n<span style=\"font-size: 10pt;\">Cressey E. Maxiumum Strength<\/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\/06\/Moj-Trojboj-4-Wariacje-wyciskania-lezac-dzieki-ktorym-pobilem-rekord-Trojboj-Silowy.png\" class=\"attachment-full size-full\" alt=\"M\u00f3j Tr\u00f3jb\u00f3j 4 - Wariacje wyciskania le\u017c\u0105c dzi\u0119ki kt\u00f3rym pobi\u0142em rekord - Tr\u00f3jb\u00f3j Si\u0142owy\" \/>\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\/point-of-powerlifting-moj-trojboj-iv-2\/\" 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\/point-of-powerlifting-moj-trojboj-iv-2\/\" target=\"_self\">\n\t\t\t\tWariacje wyciskania le\u017c\u0105c dzi\u0119ki kt\u00f3rym pobi\u0142em sw\u00f3j rekord &#8211; 190 kg. [MT #4]\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\/06\/Moj-Trojboj-3-Wydluzona-ekscentryka-i-gumy-wyciskanie-i-przysiady-Trojboj-Silowy.png\" class=\"attachment-full size-full\" alt=\"M\u00f3j Tr\u00f3jb\u00f3j 3 - Wyd\u0142u\u017cona ekscentryka i gumy (wyciskanie i przysiady) - Tr\u00f3jb\u00f3j Si\u0142owy\" \/>\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\/point-of-powerlifting-moj-trojboj-iii\/\" 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\/point-of-powerlifting-moj-trojboj-iii\/\" target=\"_self\">\n\t\t\t\tJakie korzy\u015bci daje mi zastosowanie wyd\u0142u\u017conej ekscentryki i gum (wyciskanie i przysiady)? [MT #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\/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\">\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 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-leg-drive-wyciskanie-lezac.png\" class=\"attachment-full size-full\" alt=\"Co to jest leg drive - wyciskanie le\u017c\u0105c\" \/>\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\/leg-drive\/\" 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\/leg-drive\/\" target=\"_self\">\n\t\t\t\tCo to jest Leg Drive? Dzi\u0119ki niemu podniesiesz wynik w wyciskaniu\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.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 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-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\/2022\/07\/Bol-w-dole-plecow-Wylecz-sie-sam-cz.2.jpeg\" class=\"attachment-full size-full\" alt=\"Pozb\u0105d\u017a si\u0119 b\u00f3lu w dole 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-2\/\" 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\/bol-w-dole-plecow-wylecz-sie-sam-cz-2\/\" target=\"_self\">\n\t\t\t\tB\u00f3l w dole plec\u00f3w &#8211; Wylecz si\u0119 sam (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>\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; Ucz\u0119szczanie na si\u0142owni\u0119 i wykonywanie treningu si\u0142owego to element \u017cycia coraz wi\u0119kszej liczby Polak\u00f3w. Taka aktywno\u015b\u0107 niesie za sob\u0105 wiele korzy\u015bci, w tym popraw\u0119 sylwetki. Zalety prozdrowotne czy sportowe s\u0105 coraz cz\u0119\u015bciej powodami, dla &#8230; <\/p>\n<p class=\"read-more-container\"><a title=\"B\u00f3l w dole plec\u00f3w &#8211; Wylecz si\u0119 sam (cz.2)\" class=\"read-more button\" href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/bol-w-dole-plecow-wylecz-sie-sam-cz-2\/#more-4663\">Czytaj dalej<span class=\"screen-reader-text\">B\u00f3l w dole plec\u00f3w &#8211; Wylecz si\u0119 sam (cz.2)<\/span><\/a><\/p>","protected":false},"author":3,"featured_media":13601,"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":[1],"tags":[260,261,258,249,257,259,237],"class_list":["post-2181","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-teoria_treningowa","tag-budowanie-masy-miesniowej","tag-czestotliwosc-treningowa","tag-dobor-cwiczen","tag-jak-wykonac","tag-plan-treningowy","tag-redukcja","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>Darmowy plan treningowy dla pocz\u0105tkuj\u0105cych do pobrania! | Jak Trenowa\u0107 z G\u0142ow\u0105<\/title>\n<meta name=\"description\" content=\"Profesjonalny plan treningowy dla pocz\u0105tkuj\u0105cych! 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