{"id":3550,"date":"2021-06-03T10:39:29","date_gmt":"2021-06-03T10:39:29","guid":{"rendered":"https:\/\/www.jaktrenowaczglowa.pl\/?p=3550"},"modified":"2024-12-20T13:10:17","modified_gmt":"2024-12-20T13:10:17","slug":"bol-kolana-podczas-przysiadow","status":"publish","type":"post","link":"https:\/\/www.jaktrenowaczglowa.pl\/en\/bol-kolana-podczas-przysiadow\/","title":{"rendered":"B\u00f3l kolana podczas przysiad\u00f3w &#8211; Kevin i jedna moja rada, kt\u00f3ra uwolni\u0142a go od b\u00f3lu!"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p style=\"text-align: left;\"><span style=\"font-size: 12pt;\"><strong>&#8222;Analiza Przypadk\u00f3w&#8221; to kolejna seria artyku\u0142\u00f3w, kt\u00f3r\u0105 b\u0119d\u0119 prowadzi\u0142 na blogu. W tej serii b\u0119d\u0119 opisywa\u0142 zar\u00f3wno pojedyncze problemy treningowe moich klient\u00f3w, jak i ich rozwi\u0105zania. B\u0119d\u0119 r\u00f3wnie\u017c przedstawia\u0142 ca\u0142\u0105 analiz\u0119 oraz post\u0119powanie u niekt\u00f3rych z nich. Na pierwszy rzut opisz\u0119 przyk\u0142ad Kevina &#8211; jego przysiad i b\u00f3l kolana podczas przysiad\u00f3w, kt\u00f3ry pojawi\u0142 si\u0119 w trakcie trening\u00f3w.\u00a0<\/strong><\/span><\/p>\n<hr \/>\n<h3><strong><span style=\"font-family: tahoma, arial, helvetica, sans-serif; font-size: 24pt;\"><br \/>\nPocz\u0105tek wsp\u00f3\u0142pracy<\/span><\/strong><\/h3>\n<p>W\u00a0 dniu kiedy pisz\u0119 ten artyku\u0142 nasza wsp\u00f3\u0142praca trwa ju\u017c jakie\u015b 9 miesi\u0119cy. Treningi rozpoczynali\u015bmy od podstawowych kwestii jak:<\/p>\n<ul style=\"list-style-type: square;\">\n<li>nauka \u0107wicze\u0144,<\/li>\n<li>kontrola kluczowych cz\u0119\u015bci aparatu ruchu:\n<ul>\n<li>\u0142opatka<\/li>\n<li>kompleks biodrowy<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>W tym wpisie chc\u0119 opisa\u0107 problem, kt\u00f3ry Kevin napotka\u0142 podczas wykonywania przysiad\u00f3w.<\/p>\n<p>Jako pocz\u0105tkuj\u0105cy, treningi przysiad\u00f3w rozpoczyna\u0142 od obci\u0105\u017cenia rz\u0119du 30-40 kg, by pod koniec pierwszego planu m\u00f3g\u0142 swobodnie wykonywa\u0107 5 powt\u00f3rze\u0144 z obci\u0105\u017ceniem 60 -70 kg.<\/p>\n<p><img decoding=\"async\" class=\"alignnone\" title=\"Kevin i jego przysiady po 5 tygodniach planu treningowego.\" src=\"https:\/\/media.giphy.com\/media\/jpWBWtZb9S9RM5d8x9\/giphy.gif\" alt=\"Kevin i jego przysiady po 5 tygodniach planu treningowego.\" width=\"270\" height=\"480\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><strong><span style=\"font-family: tahoma, arial, helvetica, sans-serif; font-size: 24pt;\">Po kliku miesi\u0105cach<\/span><\/strong><\/h3>\n<p>Po kilku miesi\u0105cach pracy z przysiadami i wprowadzeniu wielu zmian, Kevin znacz\u0105co poprawi\u0142\u00a0 sw\u00f3j przysiad. Poprawi\u0142\u00a0 on kontrol\u0119 \u015brodka ci\u0119\u017cko\u015bci, koordynacj\u0119, mechanik\u0119 ruchu. Oczywi\u015bcie zasz\u0142a r\u00f3wnie\u017c adaptacja si\u0142owa i obci\u0105\u017cenia rz\u0119du 60-70 kg (w zale\u017cno\u015bci od parametr\u00f3w treningowych) by\u0142y obci\u0105\u017ceniem rozgrzewkowymi, czy pocz\u0105tkowymi w seriach roboczych.<\/p>\n<p>&nbsp;<\/p>\n<h3><strong><span style=\"font-family: tahoma, arial, helvetica, sans-serif; font-size: 18pt;\">Informacja o b\u00f3lu kolana podczas przysiad\u00f3w<\/span><\/strong><\/h3>\n<p>Jednak\u017ce na pewnym etapie \u00a0Kevin zacz\u0105\u0142 <strong>informowa\u0107 mnie o \u201estrzelaniu\u201d w kolanie<\/strong>. Kolejno otrzyma\u0142em informacj\u0119 o b\u00f3lu kolana, zar\u00f3wno podczas gdy wykonywa\u0142 przysiad jak i podczas codziennych czynno\u015bci.<\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-3555 size-large\" title=\"Informacja o b\u00f3lu kolana podczas przysiad\u00f3w.\" src=\"https:\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/08\/Beznazwy-1-1024x115.png\" alt=\"Informacja o b\u00f3lu kolana podczas przysiad\u00f3w.\" width=\"1024\" height=\"115\" srcset=\"\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/08\/Beznazwy-1-1024x115.png 1024w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/08\/Beznazwy-1-300x34.png 300w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/08\/Beznazwy-1-768x86.png 768w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/08\/Beznazwy-1-1536x172.png 1536w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/08\/Beznazwy-1-2048x229.png 2048w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/08\/Beznazwy-1-350x39.png 350w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Pomimo, \u017ce Kevin \u0107wiczy samodzielnie i przesy\u0142a mi nagrania wideo, mam od czasu do czasu mo\u017cliwo\u015b\u0107 obserwacji na \u017cywo jego trening\u00f3w. Tak by\u0142o w przypadku przysiad\u00f3w, gdzie podczas treningu zauwa\u017cy\u0142em \u201eb\u0142\u0105d\u201d jaki pope\u0142nia w trakcie wykonywania tego \u0107wiczenia. S\u0142owo b\u0142\u0105d celowo wzi\u0105\u0142em w cudzys\u0142\u00f3w, ze wzgl\u0119du na to, \u017ce nie mo\u017cna uzna\u0107 tego za typowy b\u0142\u0105d. Zaobserwowan\u0105 \u00a0sytuacj\u0119 okre\u015bli\u0142bym jako nieoptymalnym dzia\u0142aniem podczas robienia przysiadu.<\/p>\n<p><span style=\"color: #000000;\">Wi\u0119cej na temat <\/span><a href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/kolana-przed-palcami\/\"><strong><span style=\"text-decoration: underline; color: #3366ff;\">b\u0142\u0119d\u00f3w w przysiadach<\/span><\/strong><\/a><span style=\"color: #000000;\"> przeczytasz w innym moim artykule &#8211; w nim r\u00f3wnie\u017c poruszam aspekt techniki i po\u0142o\u017cenia kolan w trakcie przysiadu.\u00a0Wskaza\u0142em r\u00f3wnie\u017c inne b\u0142\u0119dy techniczne, kt\u00f3re mog\u0105 powodowa\u0107 b\u00f3l kolan.<\/span><\/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>Przysiad ze sztang\u0105 &#8211; Z\u0142a technika<\/strong><\/span><\/h3>\n<p>Do sedna&#8230; Je\u015bli zwr\u00f3cimy bezpo\u015bredni\u0105 uwag\u0119 na kolana &#8211; a dok\u0142adniej ich po\u0142o\u017cenie &#8211; mo\u017cna zauwa\u017cy\u0107 jak d\u0142ugo pozostaje ono w jednej pozycji. Pozycja, o kt\u00f3rej m\u00f3wi\u0119 to &#8211; maksymalne wysuni\u0119cie podczas ruchu w g\u00f3r\u0119. Ta sytuacja powoduje, \u017ce na staw kolanowy d\u0142u\u017cej dzia\u0142aj\u0105 wi\u0119ksze si\u0142y \u2013 d\u017awigania dla stawu kolanowego jest wi\u0119ksza przez d\u0142u\u017cszy czas.<\/p>\n<p><img decoding=\"async\" class=\"alignnone\" title=\"Po\u0142o\u017cenie kolan w przysiadzie Kevina, podczas ruchu w g\u00f3r\u0119.\" src=\"https:\/\/media.giphy.com\/media\/kgmHvPGMHZRUnjdIBu\/giphy.gif\" alt=\"Po\u0142o\u017cenie kolan w przysiadzie Kevina, podczas ruchu w g\u00f3r\u0119.\" width=\"272\" height=\"480\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-family: tahoma, arial, helvetica, sans-serif; font-size: 24pt;\"><strong>B\u00f3l kolana podczas\u00a0 przysiad\u00f3w &#8211; Jaka by\u0142a przyczyna?<\/strong><\/span><\/h3>\n<p>W przypadku wszystkich \u0107wicze\u0144 z\u0142o\u017conych, wielostawowych wymagana jest<strong> odpowiednia koordynacja.<\/strong> Kevin, w tym elemencie zbyt d\u0142ugo utrzymywa\u0142 kolana z przodu, co skutkowa\u0142o nieoptymalnym rozk\u0142adem si\u0142 na poszczeg\u00f3lne stawy, bior\u0105ce udzia\u0142 w ruchu. W konsekwencji doprowadzi\u0142o to do nagromadzenia napi\u0119\u0107, mikrouraz\u00f3w i b\u00f3lu.<\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-family: tahoma, arial, helvetica, sans-serif; font-size: 24pt;\"><strong>Zmiana koordynacji przysiadu<\/strong><\/span><\/h3>\n<p>Podczas wy\u017cej wspomnianego spotkania poinformowa\u0142em Kevina, \u017ce przysiad wymaga odpowiedniej koordynacji, w szczeg\u00f3lno\u015bci o potrzebie \u201ecofania\u201d kolan. Pierwsze pr\u00f3by nie by\u0142y \u201eidealne\u201d i wymaga\u0142y dalszej pracy.<\/p>\n<p><img decoding=\"async\" class=\"alignnone\" title=\"Pierwsze pr\u00f3by &quot;cofania kolan&quot; w przysiadzie, podczas ruchu w g\u00f3r\u0119.\" src=\"https:\/\/media.giphy.com\/media\/hVUvkLnKRsqIldllzc\/giphy.gif\" alt=\"Pierwsze pr\u00f3by &quot;cofania kolan&quot; w przysiadzie, podczas ruchu w g\u00f3r\u0119.\" width=\"272\" height=\"480\" \/><\/p>\n<p>Lecz ju\u017c po wprowadzeniu tej zmiany otrzyma\u0142em tak\u0105 wiadomo\u015b\u0107 od Kevina:<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-3562 size-full\" title=\"Wiadomo\u015b\u0107 od Kevina o znikni\u0119ciu b\u00f3lu kolana podczas przysiad\u00f3w.\" src=\"https:\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/08\/Przechwytywanie3.png\" alt=\"Wiadomo\u015b\u0107 od Kevina o znikni\u0119ciu b\u00f3lu kolana podczas przysiad\u00f3w.\" width=\"485\" height=\"239\" srcset=\"\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/08\/Przechwytywanie3.png 485w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/08\/Przechwytywanie3-300x148.png 300w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/08\/Przechwytywanie3-350x172.png 350w\" sizes=\"(max-width: 485px) 100vw, 485px\" \/><\/p>\n<p>Kolejny trening przysiad\u00f3w przyni\u00f3s\u0142 dalsz\u0105 popraw\u0119 koordynacji, kt\u00f3ra nie powodowa\u0142a nadmiernych obci\u0105\u017ce\u0144 kolana, a tak\u017ce bardzo dobr\u0105 koordynacj\u0119 na linii kolano \u2013 biodro.<\/p>\n<p><img decoding=\"async\" class=\"alignnone\" title=\"Przysiad Kevina przed zmianami po\u0142o\u017cenia kolan i po zmianach.\" src=\"https:\/\/media.giphy.com\/media\/YSH4QMRmhW9L5T3L2L\/giphy.gif\" alt=\"Przysiad Kevina przed zmianami po\u0142o\u017cenia kolan i po zmianach.\" width=\"624\" height=\"351\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><strong><span style=\"font-family: tahoma, arial, helvetica, sans-serif; font-size: 24pt;\">Koordynacja w przysiadzie &#8211; Infografika<\/span><\/strong><\/h3>\n<p>Dla lepszego zobrazowania koordynacji w przysiadzie mog\u0105 nam pom\u00f3c <a href=\"https:\/\/www.instagram.com\/p\/CDbgJtMDxTJ\/\">r\u00f3wnie\u017c infografiki<\/a> &#8211; jak ta poni\u017csza. Ukazuje ona horyzontalny aspekt poruszania si\u0119 naszych staw\u00f3w przysiadzie.<\/p>\n<blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/CDbgJtMDxTJ\/?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\/CDbgJtMDxTJ\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\"> <\/p>\n<div style=\" display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; 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font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\"> View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<p><\/a> <\/p>\n<p style=\" margin:8px 0 0 0; padding:0 4px;\"> <a href=\"https:\/\/www.instagram.com\/p\/CDbgJtMDxTJ\/?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\ufe0fVISUALIZING THE SQUAT\u2b55\ufe0f\u2063 \u2063 \u2063 \ud83d\udea8\ud83d\udea8 \ud835\udc0b\ud835\udc28\ud835\udc28\ud835\udc24\ud835\udc22\ud835\udc27\ud835\udc20 \ud835\udc1f\ud835\udc28\ud835\udc2b \ud835\udc1a \ud835\udc2c\ud835\udc2d\ud835\udc2b\ud835\udc1e\ud835\udc27\ud835\udc20\ud835\udc2d\ud835\udc21 \ud835\udc2d\ud835\udc2b\ud835\udc1a\ud835\udc22\ud835\udc27\ud835\udc22\ud835\udc27\ud835\udc20 \ud835\udc29\ud835\udc2b\ud835\udc28\ud835\udc20\ud835\udc2b\ud835\udc1a\ud835\udc26 \ud835\udc1b\ud835\udc1a\ud835\udc2c\ud835\udc1e\ud835\udc1d \ud835\udc28\ud835\udc27 \ud835\udc2d\ud835\udc21\ud835\udc1e \ud835\udc25\ud835\udc1a\ud835\udc2d\ud835\udc1e\ud835\udc2c\ud835\udc2d \ud835\udc1e\ud835\udc2f\ud835\udc22\ud835\udc1d\ud835\udc1e\ud835\udc27\ud835\udc1c\ud835\udc1e \ud835\udc1b\ud835\udc1a\ud835\udc2c\ud835\udc1e\ud835\udc1d \ud835\udc2b\ud835\udc1e\ud835\udc1c\ud835\udc28\ud835\udc26\ud835\udc26\ud835\udc1e\ud835\udc27\ud835\udc1d\ud835\udc1a\ud835\udc2d\ud835\udc22\ud835\udc28\ud835\udc27\ud835\udc2c \ud835\udc2d\ud835\udc21\ud835\udc1a\ud835\udc2d \ud835\udc2d\ud835\udc1e\ud835\udc1a\ud835\udc1c\ud835\udc21\ud835\udc1e\ud835\udc2c \ud835\udc32\ud835\udc28\ud835\udc2e \ud835\udc2d\ud835\udc21\ud835\udc1e \ud835\udc2c\ud835\udc1c\ud835\udc22\ud835\udc1e\ud835\udc27\ud835\udc1c\ud835\udc1e \ud835\udc28\ud835\udc1f \ud835\udc21\ud835\udc32\ud835\udc29\ud835\udc1e\ud835\udc2b\ud835\udc2d\ud835\udc2b\ud835\udc28\ud835\udc29\ud835\udc21\ud835\udc32 \ud835\udc1a\ud835\udc27\ud835\udc1d \ud835\udc2c\ud835\udc2d\ud835\udc2b\ud835\udc1e\ud835\udc27\ud835\udc20\ud835\udc2dh \ud835\udc2d\ud835\udc2b\ud835\udc1a\ud835\udc22\ud835\udc27\ud835\udc22\ud835\udc27\ud835\udc20 \ud835\udc1a\ud835\udc2d \ud835\udc2d\ud835\udc21\ud835\udc1e \ud835\udc2c\ud835\udc1a\ud835\udc26\ud835\udc1e \ud835\udc2d\ud835\udc22\ud835\udc26\ud835\udc1e ? \ud835\udc0e\ud835\udc2e\ud835\udc2b \ud835\udc27\ud835\udc1e\ud835\udc30\ud835\udc1e\ud835\udc2c\ud835\udc2d \ud835\udc1c\ud835\udc28\ud835\udc2e\ud835\udc2b\ud835\udc2c\ud835\udc1e, \ud835\udc0c\ud835\udc32 \ud835\udc12\ud835\udc2d\ud835\udc2b\ud835\udc1e\ud835\udc27\ud835\udc20\ud835\udc2d\ud835\udc21 \ud835\udc05\ud835\udc28\ud835\udc2e\ud835\udc27\ud835\udc1d\ud835\udc1a\ud835\udc2d\ud835\udc22\ud835\udc28\ud835\udc27 \ud835\udc21\ud835\udc1a\ud835\udc2c \ud835\udc1a\ud835\udc25\ud835\udc25 \ud835\udc28\ud835\udc1f \ud835\udc22\ud835\udc2d. \ud835\udc18\ud835\udc28\ud835\udc2e \ud835\udc1c\ud835\udc1a\ud835\udc27 \ud835\udc23\ud835\udc28\ud835\udc22\ud835\udc27 \ud835\udc2e\ud835\udc2c \ud835\udc1f\ud835\udc28\ud835\udc2b \ud835\udc1b\ud835\udc32 \ud835\udc20\ud835\udc28\ud835\udc22\ud835\udc27\ud835\udc20 \ud835\udc2d\ud835\udc21\ud835\udc2b\ud835\udc28\ud835\udc2e\ud835\udc20\ud835\udc21 \ud835\udc2d\ud835\udc21\ud835\udc1e \ud835\udc25\ud835\udc22\ud835\udc27\ud835\udc24 \ud835\udc22\ud835\udc27 \ud835\udc01\ud835\udc08\ud835\udc0e! ($\ud835\udfd1\ud835\udfce\/\ud835\udc26\ud835\udc28 \ud835\udc1f\ud835\udc28\ud835\udc2b \ud835\udc2d\ud835\udc21\ud835\udc1e \ud835\udc1f\ud835\udc22\ud835\udc2b\ud835\udc2c\ud835\udc2d \ud835\udfd3\ud835\udfce\ud835\udfce \ud835\udc29\ud835\udc1e\ud835\udc28\ud835\udc29\ud835\udc25\ud835\udc1e \ud835\udc2d\ud835\udc21\ud835\udc1a\ud835\udc2d \ud835\udc2c\ud835\udc22\ud835\udc20\ud835\udc27 \ud835\udc2e\ud835\udc29!) \ud83d\udea8\ud83d\udea8\u2063\u2063\u2063\u2063\u2063 \u2063 \u23ea\u23ea SWIPE LEFT TO SEE\u23ea\u23ea\u2063\u2063 \u2063\u2063 Another oldie but goldie. Probably not the most common infographics style but that\u2019s the reason why you\u2019re here in the first place, right?\u2063\u2063 \u2063\u2063 When it comes to back squatting with a free barbell, maintaining the load evenly distributed on the body is the key factor, which besides giving you the most gains (due to the fact that the right muscles get engaged throughout the entire movement), it\u2019s also the safest way to perform it.\u2063\u2063 \u2063\u2063 How would \u201cmaintaining the weight evenly distributed&#34; look like? \u2063\u2063 \u2063\u2063 \ud83d\udca1I personally visualize it like this:\u2063\u2063 \u2063\u2063 Basically if we\u2019d draw a straight line from the bar, on the way down, it should cut the feet perpendicularly in half. \u2063\u2063 \u2063\u2063 This means that if we were tied from the hips and knees like in the drawing, with ropes, both the \u201cpullers\u201d should pull at an even 50-50 to maintain the weight evenly distributed. You should basically \u201cpull the opposite ropes at the same time\u201d.\u2063\u2063 \u2063\u2063 How do you like this one? Do you use any other visualization?Comment down below!\u2063\u2063 \u2063\u2063 \ud83d\udd25\ud83d\udd25\ud83d\udd25Don\u2019t forget to TAG 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=\"2020-08-03T14:00:06+00:00\">Aug 3, 2020 at 7:00am PDT<\/time><\/p>\n<\/div>\n<\/blockquote>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n<p>&nbsp;<\/p>\n<table style=\"border-collapse: collapse; width: 100%;\">\n<tbody>\n<tr>\n<td style=\"width: 100%;\"><strong>W tym wypadku pomog\u0142a jedna wskaz\u00f3wka by realnie pomoc jednemu z moich klient\u00f3w. <\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p style=\"text-align: left;\"><span style=\"color: #000000; background-color: #ffff99;\">Je\u015bli potrzebujesz pomocy z przysiadem b\u0105d\u017a innym \u0107wiczeniem zapraszam do wsp\u00f3\u0142pracy. Naucz\u0119 Ci\u0119 przysiadu od podstaw i wyeliminuj\u0119 wszystkie b\u0142\u0119dy, kt\u00f3re mo\u017cesz pope\u0142nia\u0107.<br \/>\nNapisz do mnie &#8211; ch\u0119tnie pomog\u0119: <span style=\"text-decoration: underline;\">kontakt@jaktrenowaczglowa.pl<\/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\/2019\/07\/Wszystkie-bledy-ktore-popelnilem-w-treningu-silowym.png\" class=\"attachment-full size-full\" alt=\"Jakie b\u0142\u0119dy pope\u0142ni\u0142em w treningu si\u0142owym\" \/>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-thumbnail-overlay\">\n\t\t\t\t\t\t\t\t<a class=\"elementor-icon\" href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/moje-bledy-moje-problemy\/\" target=\"_self\"><\/a>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-content-wrapper\">\n\t\t\t\t\t<div class=\"premium-blog-content-wrapper-inner\">\n\t\t\t\t\t\t<div class=\"premium-blog-inner-container\">\n\t\t\t\t\t\t\t<div class=\"premium-blog-entry-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h2 class=\"premium-blog-entry-title\">\n\t\t\t<a href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/moje-bledy-moje-problemy\/\" target=\"_self\">\n\t\t\t\tWszystkie b\u0142\u0119dy jakie pope\u0142ni\u0142em w treningu na kt\u00f3rych mo\u017cesz si\u0119 wiele nauczy\u0107!\t\t\t<\/a>\n\t\t<\/h2>\n\t\t\t\t<div class=\"premium-blog-entry-meta\">\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\n\t\t\t\t<div class=\"premium-blog-post-outer-container\" data-total=\"5\">\n\t\t\t<div class=\"premium-blog-post-container premium-blog-skin-classic\">\n\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-thumb-effect-wrapper\">\n\t\t\t\t\t\t<div class=\"premium-blog-thumbnail-container premium-blog-zoomin-effect\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1200\" height=\"600\" src=\"https:\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/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\">\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\/2019\/07\/Prawidlowe-podciaganie-na-drazku.png\" class=\"attachment-full size-full\" alt=\"Prawid\u0142owe podci\u0105ganie na dr\u0105\u017cku\" \/>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-thumbnail-overlay\">\n\t\t\t\t\t\t\t\t<a class=\"elementor-icon\" href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/lopatki-podczas-podciagania\/\" target=\"_self\"><\/a>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-content-wrapper\">\n\t\t\t\t\t<div class=\"premium-blog-content-wrapper-inner\">\n\t\t\t\t\t\t<div class=\"premium-blog-inner-container\">\n\t\t\t\t\t\t\t<div class=\"premium-blog-entry-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h2 class=\"premium-blog-entry-title premium-blog-entry-title premium-blog-entry-title\">\n\t\t\t<a href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/lopatki-podczas-podciagania\/\" target=\"_self\">\n\t\t\t\tJak kontrolowa\u0107 \u0142opatki \u017ceby nauczy\u0107 si\u0119 prawid\u0142owo  podci\u0105ga\u0107 na dr\u0105\u017cku?\t\t\t<\/a>\n\t\t<\/h2>\n\t\t\t\t<div class=\"premium-blog-entry-meta\">\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\n\t\t\t\t<div class=\"premium-blog-post-outer-container\" data-total=\"5\">\n\t\t\t<div class=\"premium-blog-post-container premium-blog-skin-classic\">\n\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-thumb-effect-wrapper\">\n\t\t\t\t\t\t<div class=\"premium-blog-thumbnail-container premium-blog-zoomin-effect\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1200\" height=\"600\" src=\"https:\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2019\/07\/Strzelajace-biodra-w-martwym-ciagu.png\" class=\"attachment-full size-full\" alt=\"B\u0142\u0119dy w martwym ci\u0105gu\" \/>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-thumbnail-overlay\">\n\t\t\t\t\t\t\t\t<a class=\"elementor-icon\" href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/najczestszy-blad-w-martwym-ciagu\/\" target=\"_self\"><\/a>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-content-wrapper\">\n\t\t\t\t\t<div class=\"premium-blog-content-wrapper-inner\">\n\t\t\t\t\t\t<div class=\"premium-blog-inner-container\">\n\t\t\t\t\t\t\t<div class=\"premium-blog-entry-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h2 class=\"premium-blog-entry-title premium-blog-entry-title premium-blog-entry-title premium-blog-entry-title\">\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\/2022\/08\/Mechanika-wyciskania-lezac-cz.1.jpeg\" class=\"attachment-full size-full\" alt=\"Mechanika wyciskania 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\/mechanika-wyciskania-wyciskanie-lezac\/\" 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-wyciskanie-lezac\/\" target=\"_self\">\n\t\t\t\tMechanika wyciskania le\u017c\u0105c (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\/07\/Plan-Treningowy-dla-Poczatkujacych-Pobierz.png\" class=\"attachment-full size-full\" alt=\"Plan Treningowy dla Pocz\u0105tkuj\u0105cych - Pobierz\" \/>\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\/plan-treningowy-dla-poczatkujacych\/\" 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\/plan-treningowy-dla-poczatkujacych\/\" target=\"_self\">\n\t\t\t\tDarmowy plan treningowy dla pocz\u0105tkuj\u0105cych do pobrania!\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; &#8222;Analiza Przypadk\u00f3w&#8221; to kolejna seria artyku\u0142\u00f3w, kt\u00f3r\u0105 b\u0119d\u0119 prowadzi\u0142 na blogu. W tej serii b\u0119d\u0119 opisywa\u0142 zar\u00f3wno pojedyncze problemy treningowe moich klient\u00f3w, jak i ich rozwi\u0105zania. B\u0119d\u0119 r\u00f3wnie\u017c przedstawia\u0142 ca\u0142\u0105 analiz\u0119 oraz post\u0119powanie u &#8230; <\/p>\n<p class=\"read-more-container\"><a title=\"Darmowy plan treningowy dla pocz\u0105tkuj\u0105cych do pobrania!\" class=\"read-more button\" href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/plan-treningowy-dla-poczatkujacych\/#more-2181\">Czytaj dalej<span class=\"screen-reader-text\">Darmowy plan treningowy dla pocz\u0105tkuj\u0105cych do pobrania!<\/span><\/a><\/p>","protected":false},"author":3,"featured_media":13595,"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":[232],"tags":[251,249,214,256,262,263,252,255,237],"class_list":["post-3550","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-analiza-przypadkow","tag-jak-naprawic","tag-jak-wykonac","tag-kontrola-motoryczna","tag-koordynacja","tag-mechanika-ruchu","tag-pozycja-kolan","tag-przysiad","tag-srodek-ciezkosci","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>B\u00f3l kolana podczas przysiad\u00f3w - Kevin i jedna moja rada, kt\u00f3ra uwolni\u0142a go od b\u00f3lu! | Jak Trenowa\u0107 z G\u0142ow\u0105<\/title>\n<meta name=\"description\" content=\"B\u00f3l kolana podczas przysiad\u00f3w - czy znasz to uczucie? 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