{"id":3800,"date":"2021-06-03T10:35:34","date_gmt":"2021-06-03T10:35:34","guid":{"rendered":"https:\/\/www.jaktrenowaczglowa.pl\/?p=3800"},"modified":"2024-12-20T13:04:43","modified_gmt":"2024-12-20T13:04:43","slug":"rozwoj-miesni-klatki-piersiowej-case-study-adriana","status":"publish","type":"post","link":"https:\/\/www.jaktrenowaczglowa.pl\/en\/rozwoj-miesni-klatki-piersiowej-case-study-adriana\/","title":{"rendered":"Jak ukierunkowa\u0142em wyciskanie le\u017c\u0105c u Adriana pod rozw\u00f3j mi\u0119\u015bni klatki piersiowej?"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p style=\"text-align: left;\"><span style=\"font-size: 12pt;\"><b style=\"font-size: 12pt;\">W\u00a0 dzisiejszym wpisie chcia\u0142bym przedstawi\u0107 osob\u0119 Adriana i opisa\u0107 jego problem. Dotyczy on bardzo wielu os\u00f3b wykonuj\u0105cych wyciskanie le\u017c\u0105c. Artyku\u0142 b\u0119dzie traktowa\u0142 o aspekcie poruszania i po\u0142o\u017cenia naszych r\u0105k podczas wyciskania (czyli kinematyki wyciskania le\u017c\u0105c). Je\u015bli szukasz informacji na temat zwi\u0119kszania masy mi\u0119\u015bniowej, a przede wszystkim r<\/b><b style=\"font-size: 12pt;\">ozw\u00f3j mi\u0119\u015bni klatki piersiowej to przeczytaj artyku\u0142 do ko\u0144ca.<\/b><\/span><\/p>\n<hr \/>\n<p>&nbsp;<\/p>\n<p>Artyku\u0142 ten jest praktycznym ukazaniem, tre\u015bci przedstawionych w moich poprzednich artyku\u0142ach :<\/p>\n<ul style=\"list-style-type: square;\">\n<li><a href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/mechanika-wyciskania-cz-1-wyciskanie-lezac\/\">Mechanika wyciskania le\u017c\u0105c cz.1<\/a> (ju\u017c wkr\u00f3tce publikacja artyku\u0142u)<\/li>\n<li><a href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/mechanika-wyciskania-cz-2-wykonanie-i-bledy\/\">Mechanika wyciskania le\u017c\u0105c cz.2<\/a> (ju\u017c wkr\u00f3tce publikacja artyku\u0142u)<\/li>\n<\/ul>\n<p>Je\u015bli masz problem z wyciskaniem, to te artyku\u0142y rozwiej\u0105 Twoje wszelkie w\u0105tpliwo\u015bci. <strong>Dlatego bardzo zach\u0119cam aby\u015b przeczyta\u0142 i zapozna\u0142 si\u0119 z tymi materia\u0142ami.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3><strong><span style=\"font-family: tahoma, arial, helvetica, sans-serif; font-size: 24pt;\">G\u0142\u00f3wny cel Adriana<\/span><\/strong><\/h3>\n<p>Przechodz\u0105c do sedna&#8230; <strong>g\u0142\u00f3wnym celem Adriana jest zwi\u0119kszenie swojej masy mi\u0119\u015bniowej.<\/strong> Adrian chcia\u0142 r\u00f3wnie\u017c \u017cebym pom\u00f3g\u0142 mu ukierunkowa\u0107 zar\u00f3wno plan jak i \u0107wiczenia w\u0142a\u015bnie pod k\u0105tem hipertrofii.<\/p>\n<p>Jednym z \u0107wicze\u0144, kt\u00f3re \u201eanalizowali\u015bmy\u201d podczas konsultacji by\u0142o wyciskanie le\u017c\u0105c ze sztang\u0105. Adrian zaprezentowa\u0142 swoj\u0105 technik\u0119 wyciskania:<\/p>\n<p><img decoding=\"async\" class=\"alignnone\" title=\"Adrian prezentuje swoj\u0105 technik\u0119 wyciskania le\u017c\u0105c.\" src=\"https:\/\/media4.giphy.com\/media\/6dPaR85YrD5MJaCPL9\/giphy.gif\" alt=\"Adrian prezentuje swoj\u0105 technik\u0119 wyciskania le\u017c\u0105c.\" width=\"480\" height=\"270\" \/><\/p>\n<p>W zale\u017cno\u015bci od celu danej osoby, \u0107wiczenie to mo\u017ce r\u00f3\u017cni\u0107 si\u0119 w poszczeg\u00f3lnych elementach.<br \/>\n<strong>W przypadku Adriana zdecydowali\u015bmy si\u0119 ukierunkowa\u0107 go na rozw\u00f3j mi\u0119\u015bni klatki piersiowej.<\/strong> Dzi\u0119ki temu, po moich wskaz\u00f3wkach wyciskanie Adriana przybra\u0142o tak\u0105 form\u0119:<\/p>\n<p><img decoding=\"async\" class=\"alignnone\" title=\"Adrian prezentuje wyciskanie le\u017c\u0105c po moich wskaz\u00f3wkach.\" src=\"https:\/\/media2.giphy.com\/media\/QFg2iia7f0fvbDxjRG\/giphy.gif\" alt=\"Adrian prezentuje wyciskanie le\u017c\u0105c po moich wskaz\u00f3wkach.\" width=\"480\" height=\"270\" \/><\/p>\n<p>&nbsp;<\/p>\n                <div class=\"ml-embedded\" data-form=\"VzMffj\"><\/div>\n            \n<p>&nbsp;<\/p>\n<h3><strong><span style=\"font-family: tahoma, arial, helvetica, sans-serif; font-size: 24pt;\">Jak prowadzi\u0107 r\u0119ce by manipulowa\u0107 aktywno\u015bci\u0105 mi\u0119\u015bni?<\/span><\/strong><\/h3>\n<p>Zgodnie z badaniami [1,2,3] i praktyk\u0105, prowadzenie ramion ma wp\u0142yw na zmian\u0119 aktywno\u015bci poszczeg\u00f3lnych mi\u0119\u015bni obr\u0119czy barkowej. Na przyk\u0142ad, w wersji <em>close grip <\/em>prowadzenie ramion bli\u017cej cia\u0142a:<\/p>\n<ul style=\"list-style-type: square;\">\n<li>zwi\u0119ksza si\u0119 aktywno\u015b\u0107 elektromiograficzn\u0105 mi\u0119\u015bni tr\u00f3jg\u0142owych ramienia,<\/li>\n<li>przedniej cz\u0119\u015bci mi\u0119\u015bnia naramiennego<\/li>\n<li>i obojczykowej cz\u0119\u015bci mi\u0119\u015bnia piersiowego.<\/li>\n<\/ul>\n<p>Po\u0142o\u017cenie ramion znaczenie dalej od tu\u0142owia powoduje zwi\u0119kszenie aktywno\u015bci mi\u0119\u015bnia piersiowego w cz\u0119\u015bci mostkowo- \u017cebrowej.<\/p>\n<p><strong>Spos\u00f3b prowadzenia ramion w du\u017cej mierze uzale\u017cniony jest od szeroko\u015bci chwytu.<\/strong> A z kolei szeroko\u015b\u0107 chwytu dobierana jest w zale\u017cno\u015bci od obranego celu. Potwierdzenie tych s\u0142\u00f3w znajdujemy w poni\u017cszej tabeli [4], w kt\u00f3rej to przedstawiono pomiar odwiedzenia ramienia (Shoulder abduction) w zale\u017cno\u015bci od szeroko\u015bci chwytu (100(1) \u2013 MAX). Jest to zmiana \u015brednio o oko\u0142o 15 \u02da przy rozbie\u017cno\u015bci \u00b114-9 \u02da<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-3811\" title=\"Pomiar odwiedzenia ramienia w zale\u017cno\u015bci od szeroko\u015bci chwytu.\" src=\"https:\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/09\/Pomiar-odwiedzenia-ramienia-w-zale\u017cno\u015bcio-od-szeroko\u015bci-chwytu-300x261.png\" alt=\"Pomiar odwiedzenia ramienia w zale\u017cno\u015bci od szeroko\u015bci chwytu.\" width=\"419\" height=\"365\" srcset=\"\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/09\/Pomiar-odwiedzenia-ramienia-w-zale\u017cno\u015bcio-od-szeroko\u015bci-chwytu-300x261.png 300w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/09\/Pomiar-odwiedzenia-ramienia-w-zale\u017cno\u015bcio-od-szeroko\u015bci-chwytu-1024x891.png 1024w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/09\/Pomiar-odwiedzenia-ramienia-w-zale\u017cno\u015bcio-od-szeroko\u015bci-chwytu-768x668.png 768w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/09\/Pomiar-odwiedzenia-ramienia-w-zale\u017cno\u015bcio-od-szeroko\u015bci-chwytu-1536x1336.png 1536w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/09\/Pomiar-odwiedzenia-ramienia-w-zale\u017cno\u015bcio-od-szeroko\u015bci-chwytu-350x304.png 350w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2020\/09\/Pomiar-odwiedzenia-ramienia-w-zale\u017cno\u015bcio-od-szeroko\u015bci-chwytu.png 1791w\" sizes=\"(max-width: 419px) 100vw, 419px\" \/><\/p>\n<h3><strong><span style=\"font-family: tahoma, arial, helvetica, sans-serif; font-size: 24pt;\">Jak wyciska\u0107 aby rozwija\u0107 mi\u0119\u015bnie klatki piersiowej?<\/span><\/strong><\/h3>\n<p>Przechodz\u0105c do opisu Adriana, by\u0142a to sytuacja w kt\u00f3rej, przy okre\u015blonej szeroko\u015bci chwytu jego prowadzenie, po\u0142o\u017cenie ramion by\u0142o niedostoswane do obranej szeroko\u015bci chwytu. <strong>Obieraj\u0105c chwyt szeroki Adrian prowadzi\u0142 ramiona tak jak to powinno mie\u0107 miejsce w chwytach w\u0119\u017cszych np. w chwycie biakromicznym.<\/strong> Finalnie skutkowa\u0142o to przytoczon\u0105 wy\u017cej sytuacj\u0105, gdzie prowadz\u0105c ramiona bli\u017cej cia\u0142a powodujemy zmian\u0119 zaanga\u017cowania mi\u0119\u015bniowego.<\/p>\n<p><img decoding=\"async\" class=\"alignnone\" title=\"Szeroko\u015b\u0107 chwytu, a rozw\u00f3j mi\u0119\u015bni klatki piersiowej.\" src=\"https:\/\/media3.giphy.com\/media\/zHnkiU1LQ4iaucYc2d\/giphy.gif\" alt=\"Szeroko\u015b\u0107 chwytu, a rozw\u00f3j mi\u0119\u015bni klatki piersiowej.\" width=\"480\" height=\"270\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><strong><span style=\"font-family: tahoma, arial, helvetica, sans-serif; font-size: 24pt;\">Podsumowanie &#8211; Rozw\u00f3j mi\u0119\u015bni klatki piersiowej<\/span><\/strong><\/h3>\n<p>Moje wskaz\u00f3wki co do zmian, spowodowa\u0142y inne prowadzenia ramion &#8211; dalej od cia\u0142a &#8211; co skutkowa\u0142o wi\u0119kszym rozci\u0105gni\u0119ciem i zaanga\u017cowaniem mi\u0119\u015bni piersiowych. <strong>Takie prowadzenie ramion w wyciskaniu le\u017c\u0105c w du\u017cym stopniu poprawia rozbudow\u0119 mi\u0119\u015bni piersiowych.<\/strong><\/p>\n<p><img decoding=\"async\" class=\"alignnone\" title=\"Prowadzenie ramion w wyciskaniu le\u017c\u0105c, a rozw\u00f3j mi\u0119\u015bni klatki piersiowej.\" src=\"https:\/\/outlift.com\/wp-content\/uploads\/2019\/12\/bench-press-wide-vs-narrow-grip-width.jpg\" alt=\"Prowadzenie ramion w wyciskaniu le\u017c\u0105c, a rozw\u00f3j mi\u0119\u015bni klatki piersiowej.\" width=\"1260\" height=\"474\" \/><\/p>\n<blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/B7UH6BzIsED\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"12\" style=\" background:#FFF; 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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\/B7UH6BzIsED\/?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\ufe0fBENCH PRESS: DIFFERENT ARM ANGLES FOR DIFFERENT PURPOSES\u2b55\ufe0f\u2063 \u2063 While the flat bench press works the whole pectoralis major and synergistic muscle activity increases as we get stronger, let&#39;s see how different arm angles can have their purposes when trying to work on increasing the activity of its different regions. \u2063 \u2063 \u274c\u274c\u274cA 90 degree angle\/flaring elbows out can put a lot of stress on the shoulders, when the load goes up and we don&#39;t take a greater look at technique, that&#39;s when people can experience shoulder issues related to the bench press, (although that might not be the only factor contributing to it). \u2063 \u2063 \u2705\u2705\u2705A ~75 degree angle is typically the &#34;classic&#34; suggestion everyone gives to get the most out of the bench press while keeping shoulders safe. \u2063 \u2063 But what if we want to work our &#34;upper chest&#34; more if we don&#39;t have an incline bench?\u2063 \u2063 We can do that as well. \u2063 \u2063 While with a 45 degrees inclined bench press studies show that the upper chest gets involved the most, we can do the same by simply changing the &#34;arm angle&#34; and grip width of a flat bench, and creating the conditions we need to isolate that area.\u2063 \u2063 From Paoli&#39;s book, it was demonstrated that the EMG activity of the clavicular head during horizontal flexion is more notable at a 60 degrees of humeral abduction rather than a smaller\/higher degree of arm angle (30-90 degrees). \u2063 \u2063 This makes sense, because at this degree of angle also follow the line of pull (which is the direction of force exerted by a muscle, depending on the orientation of its fibers, its skeletal attachments, the disposition of its tendons, and the axis of movement of any joints affected). -\u2063 And a muscular contraction can only achieve its maximal physiological and mechanical efficiency when performed along the line of pull.\u2063 \u2063 This was then also reinforced by Lehman&#39;s study on a supinated grip bench press, which shows an increased upper chest engagement in contrast to a normal grip (the supinated grip bench press implies a bigger humeral adduction).\u2063 \u2063 \ud83d\udd25\ud83d\udd25\ud83d\udd25TAG somebody who needs to see this! #pheasyque \u2063 \u2063 References in the comment section!<\/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=\"2020-01-14T21:02:24+00:00\">Jan 14, 2020 at 1:02pm PST<\/time><\/p>\n<\/div>\n<\/blockquote>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n<p>&nbsp;<\/p>\n<h3><strong><span style=\"font-family: tahoma, arial, helvetica, sans-serif; font-size: 24pt;\">Moje obserwacje<\/span><\/strong><\/h3>\n<p>Rozbudowa mi\u0119\u015bni klatki piersiowej to jeden z g\u0142\u00f3wnych cel\u00f3w os\u00f3b \u0107wicz\u0105cych na si\u0142owni, jednak\u017ce zauwa\u017cam wiele podobnych sytuacji jak u Adriana. Osoby wykonuj\u0105ce wyciskanie albo obieraj\u0105 stosunkowo w\u0105ski chwyt albo nie dostosowuj\u0105 prowadzenia ramion tak by mi\u0119sie\u0144 piersiowy by\u0142 odpowiednio obci\u0105\u017cany, przez co ich starania o \u201ewielk\u0105 klat\u0119\u201d przynosz\u0105 nik\u0142e rezultaty.<\/p>\n<p><strong>Je\u015bli chcesz by Twoje starania podczas trening\u00f3w by\u0142y wynagradzane efektami, w\u00f3wczas musisz posiada\u0107 podstawow\u0105 wiedz\u0119 na temat og\u00f3lnej techniki \u0107wicze\u0144.<\/strong> Oczywi\u015bcie tak\u0105 wiedze mo\u017cesz zdoby\u0107 u mnie podczas konsultacji i trening\u00f3w.<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"background-color: #ffff99; color: #000000;\">Je\u015bli chcesz poprawi\u0107 swoje wyciskanie le\u017c\u0105c albo masz jakie\u015b konkretne problemy, kt\u00f3re chcesz zniwelowa\u0107, w\u00f3wczas zapraszam do wsp\u00f3\u0142pracy ze mn\u0105 (online lub w Krakowie):<br \/>\n<span style=\"text-decoration: underline;\">kontakt@jaktrenowaczglowa.pl.\u00a0<\/span><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 10pt;\">\u0179r\u00f3d\u0142a:<br \/>\n<\/span><span style=\"font-size: 10pt;\">[1] <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5504579\/\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5504579\/<\/a><br \/>\n<\/span><span style=\"font-size: 10pt;\">[2] <a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Abstract\/2005\/08000\/THE_INFLUENCE_OF_GRIP_WIDTH_AND_FOREARM.17.aspx\">https:\/\/journals.lww.com\/nsca-jscr\/Abstract\/2005\/08000\/THE_INFLUENCE_OF_GRIP_WIDTH_AND_FOREARM.17.aspx<\/a><br \/>\n<\/span><span style=\"font-size: 10pt;\">[3] <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5504579\/#j_hukin-2017-0047_ref_003\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5504579\/#j_hukin-2017-0047_ref_003<\/a><br \/>\n<\/span><span style=\"font-size: 10pt;\">[4] Michael J. Duffey, A BIOMECHANICAL ANALYSIS OF THE BENCH PRESS, The Pennsylvania State University<\/span><\/p>\n<p>&nbsp;<\/p>\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"14715\" class=\"elementor elementor-14715\" data-elementor-settings=\"[]\">\n\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a59df32 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a59df32\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e2aaafd\" data-id=\"e2aaafd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-d968c5b elementor-section-height-min-height elementor-section-content-bottom elementor-section-boxed elementor-section-height-default\" data-id=\"d968c5b\" data-element_type=\"section\" data-settings=\"{&quot;animation&quot;:&quot;none&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-1a52cc4\" data-id=\"1a52cc4\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4068d50 elementor-widget elementor-widget-image\" data-id=\"4068d50\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-image\">\n\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/06\/KAMIL_WARZALA_JAK_TRENOWAC_Z_GLOWA.png\" class=\"attachment-2048x2048 size-2048x2048\" alt=\"KAMIL_WARZALA_JAK_TRENOWAC_Z_GLOWA\" srcset=\"\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/06\/KAMIL_WARZALA_JAK_TRENOWAC_Z_GLOWA.png 1200w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/06\/KAMIL_WARZALA_JAK_TRENOWAC_Z_GLOWA-300x200.png 300w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/06\/KAMIL_WARZALA_JAK_TRENOWAC_Z_GLOWA-1024x683.png 1024w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/06\/KAMIL_WARZALA_JAK_TRENOWAC_Z_GLOWA-768x512.png 768w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/06\/KAMIL_WARZALA_JAK_TRENOWAC_Z_GLOWA-350x233.png 350w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-3e3e58c\" data-id=\"3e3e58c\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2f84c25 elementor-widget elementor-widget-heading\" data-id=\"2f84c25\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Chcesz nauczy\u0107 si\u0119 <u>poprawnie trenowa\u0107<\/u> w zdrowy i przemy\u015blany spos\u00f3b?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8f37e53 elementor-widget elementor-widget-text-editor\" data-id=\"8f37e53\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\">\n\t\t\t\t\t<p>Nazywam si\u0119 Kamil War\u017ca\u0142a i mo\u017cesz liczy\u0107 na moj\u0105 pomoc. <span style=\"color: #000000;\">Skupisz si\u0119 na tym co naprawd\u0119 istotne.<\/span> Kliknij w przycisk poni\u017cej i sprawd\u017a moj\u0105 ofert\u0119.<\/p><p><strong>Zaczniesz lepiej trenowa\u0107 &#8211; Zobaczysz lepsze efekty!<\/strong><\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e793f88 elementor-align-right elementor-tablet-align-left elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"e793f88\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t<a href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/wspolpraca\/\" class=\"elementor-button-link elementor-button elementor-size-lg elementor-animation-grow\" role=\"button\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-icon elementor-align-icon-right\">\n\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-angle-double-right\"><\/i>\t\t\t<\/span>\n\t\t\t\t\t\t<span class=\"elementor-button-text\">Chc\u0119 TRENOWA\u0106 z G\u0142ow\u0105<\/span>\n\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\n<p>&nbsp;<\/p>\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"15049\" class=\"elementor elementor-15049\" data-elementor-settings=\"[]\">\n\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7dbe2b5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7dbe2b5\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ce58763\" data-id=\"ce58763\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7f484de elementor-widget elementor-widget-heading\" data-id=\"7f484de\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Pobierz ebooki<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-659281e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"659281e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-452f566\" data-id=\"452f566\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bd1f7a3 elementor-widget elementor-widget-image\" data-id=\"bd1f7a3\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-image\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/dashboard.mailerlite.com\/forms\/642292\/141509753511609759\/share\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"900\" height=\"300\" src=\"https:\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/11\/Plany-Treningowe-Banner.jpeg\" class=\"attachment-large size-large\" alt=\"3 Darmowe Plany Treningowe nie tylko dla pocz\u0105tkuj\u0105cych\" srcset=\"\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/11\/Plany-Treningowe-Banner.jpeg 900w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/11\/Plany-Treningowe-Banner-300x100.jpeg 300w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/11\/Plany-Treningowe-Banner-768x256.jpeg 768w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/11\/Plany-Treningowe-Banner-350x117.jpeg 350w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-100a941\" data-id=\"100a941\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e4f6c76 elementor-widget elementor-widget-image\" data-id=\"e4f6c76\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-image\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/dashboard.mailerlite.com\/forms\/642292\/136093849495799505\/share\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"900\" height=\"300\" src=\"https:\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/11\/Wszystko-o-Wyciskaniu-Banner.png\" class=\"attachment-large size-large\" alt=\"Wyciskanie od Podstaw dla ka\u017cdego Trenuj\u0105cego\" srcset=\"\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/11\/Wszystko-o-Wyciskaniu-Banner.png 900w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/11\/Wszystko-o-Wyciskaniu-Banner-300x100.png 300w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/11\/Wszystko-o-Wyciskaniu-Banner-768x256.png 768w, \/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2021\/11\/Wszystko-o-Wyciskaniu-Banner-350x117.png 350w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\n<p>&nbsp;<\/p>\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"14820\" class=\"elementor elementor-14820\" data-elementor-settings=\"[]\">\n\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7dbe2b5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7dbe2b5\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ce58763\" data-id=\"ce58763\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7f484de elementor-widget elementor-widget-heading\" data-id=\"7f484de\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Mo\u017ce Ci\u0119 zainteresowa\u0107...<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e08c31c premium-blog-align-left elementor-widget elementor-widget-premium-addon-blog\" data-id=\"e08c31c\" data-element_type=\"widget\" data-widget_type=\"premium-addon-blog.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t<div class=\"premium-blog\">\n\t\t\t\t<div class=\"premium-blog-wrap  premium-blog-even\" data-scroll=\"1\" data-infinite=\"\" data-layout=\"even\" data-equal=\"true\" data-page=\"14820\">\n\t\t\t\t\t<div class=\"premium-blog-post-outer-container\" data-total=\"5\">\n\t\t\t<div class=\"premium-blog-post-container premium-blog-skin-classic\">\n\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-thumb-effect-wrapper\">\n\t\t\t\t\t\t<div class=\"premium-blog-thumbnail-container premium-blog-zoomin-effect\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1200\" height=\"600\" src=\"https:\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2022\/07\/Bol-w-dole-plecow-Wylecz-sie-sam-cz.1.jpeg\" class=\"attachment-full size-full\" alt=\"Wylecz b\u00f3l plec\u00f3w\" \/>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-thumbnail-overlay\">\n\t\t\t\t\t\t\t\t<a class=\"elementor-icon\" href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/bol-w-dole-plecow-wylecz-sie-sam-cz-1\/\" target=\"_self\"><\/a>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-content-wrapper\">\n\t\t\t\t\t<div class=\"premium-blog-content-wrapper-inner\">\n\t\t\t\t\t\t<div class=\"premium-blog-inner-container\">\n\t\t\t\t\t\t\t<div class=\"premium-blog-entry-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h2 class=\"premium-blog-entry-title\">\n\t\t\t<a href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/bol-w-dole-plecow-wylecz-sie-sam-cz-1\/\" target=\"_self\">\n\t\t\t\tB\u00f3l w dole plec\u00f3w &#8211; Wylecz si\u0119 sam (cz.1)\t\t\t<\/a>\n\t\t<\/h2>\n\t\t\t\t<div class=\"premium-blog-entry-meta\">\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\n\t\t\t\t<div class=\"premium-blog-post-outer-container\" data-total=\"5\">\n\t\t\t<div class=\"premium-blog-post-container premium-blog-skin-classic\">\n\t\t\t\t\t\t\t\t\t<div class=\"premium-blog-thumb-effect-wrapper\">\n\t\t\t\t\t\t<div class=\"premium-blog-thumbnail-container premium-blog-zoomin-effect\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1200\" height=\"600\" src=\"https:\/\/www.jaktrenowaczglowa.pl\/wp-content\/uploads\/2019\/07\/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\">\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\/2021\/06\/Rozwoj-miesni-klatki-piersiowej-Analiza-Przypadku-Adriana.png\" class=\"attachment-full size-full\" alt=\"Wyciskanie, a rozw\u00f3j mi\u0119\u015bni klatki piersiowej\" \/>\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\/rozwoj-miesni-klatki-piersiowej-case-study-adriana\/\" 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\/rozwoj-miesni-klatki-piersiowej-case-study-adriana\/\" target=\"_self\">\n\t\t\t\tJak ukierunkowa\u0142em wyciskanie le\u017c\u0105c u Adriana pod rozw\u00f3j mi\u0119\u015bni klatki piersiowej?\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-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 premium-blog-entry-title premium-blog-entry-title 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\/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\">\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 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-1-Moj-plan-treningowy-Trojboj-Silowy.png\" class=\"attachment-full size-full\" alt=\"M\u00f3j Tr\u00f3jb\u00f3j 1 - M\u00f3j plan treningowy - 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\/\" 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\/point-of-powerlifting-moj-trojboj\/\" target=\"_self\">\n\t\t\t\tJak wygl\u0105da m\u00f3j plan treningowy, jak dobieram \u0107wiczenia i przyk\u0142ady jak rozwi\u0105zuje moje problemy treningowe? [MT #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>\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; W\u00a0 dzisiejszym wpisie chcia\u0142bym przedstawi\u0107 osob\u0119 Adriana i opisa\u0107 jego problem. Dotyczy on bardzo wielu os\u00f3b wykonuj\u0105cych wyciskanie le\u017c\u0105c. Artyku\u0142 b\u0119dzie traktowa\u0142 o aspekcie poruszania i po\u0142o\u017cenia naszych r\u0105k podczas wyciskania (czyli kinematyki wyciskania &#8230; <\/p>\n<p class=\"read-more-container\"><a title=\"Jak wygl\u0105da m\u00f3j plan treningowy, jak dobieram \u0107wiczenia i przyk\u0142ady jak rozwi\u0105zuje moje problemy treningowe? [MT #1]\" class=\"read-more button\" href=\"https:\/\/www.jaktrenowaczglowa.pl\/en\/point-of-powerlifting-moj-trojboj\/#more-1915\">Czytaj dalej<span class=\"screen-reader-text\">Jak wygl\u0105da m\u00f3j plan treningowy, jak dobieram \u0107wiczenia i przyk\u0142ady jak rozwi\u0105zuje moje problemy treningowe? [MT #1]<\/span><\/a><\/p>","protected":false},"author":3,"featured_media":13596,"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":[232,1,231],"tags":[248,241,260,251,274,266,238,272,237,198],"class_list":["post-3800","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-analiza-przypadkow","category-teoria_treningowa","category-wyciskanie-lezac","tag-analiza-badan","tag-bledy-w-treningu","tag-budowanie-masy-miesniowej","tag-jak-naprawic","tag-jak-trenowac-z-glowa","tag-technika","tag-technika-wyciskania","tag-trening-hipertroficzny","tag-wskazowki","tag-wyciskanie-lezac","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-50"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.1.1 - 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