{"id":6842,"date":"2022-10-14T12:51:35","date_gmt":"2022-10-14T10:51:35","guid":{"rendered":"https:\/\/niedobylska.com\/blog\/?p=6842"},"modified":"2022-10-14T12:51:38","modified_gmt":"2022-10-14T10:51:38","slug":"objetosc-treningowa","status":"publish","type":"post","link":"https:\/\/niedobylska.com\/blog\/post\/objetosc-treningowa\/","title":{"rendered":"Obj\u0119to\u015b\u0107 treningowa"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\"><strong>Obj\u0119to\u015b\u0107 treningowa<\/strong> to kolejny specjalistyczny termin, kt\u00f3ry warto pozna\u0107, je\u015bli chcesz odpowiedzialnie i na powa\u017cnie podj\u0105\u0107 regularne treningi (pozosta\u0142e terminy znajdziesz <a href=\"https:\/\/niedobylska.com\/blog\/post\/trudne-slowa\/\" target=\"_blank\" rel=\"noreferrer noopener\">tutaj<\/a>). Szukaj\u0105c w sieci r\u00f3\u017cnych informacji, na pewno nie raz trafisz na ten termin, dlatego pozw\u00f3l, \u017ce spr\u00f3buj\u0119 go jak najlepiej wyja\u015bni\u0107. Czym jest obj\u0119to\u015b\u0107 treningowa, jak si\u0119 j\u0105 mierzy i po co? <\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"862\" height=\"525\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-20.jpg\" alt=\"mi\u0119\u015bnie, hipertrofia, obj\u0119to\u015b\u0107 treningowa\" class=\"wp-image-6844\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-20.jpg 862w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-20-300x183.jpg 300w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-20-768x468.jpg 768w\" sizes=\"(max-width: 862px) 100vw, 862px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Czym jest obj\u0119to\u015b\u0107 treningowa?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\"><strong>Obj\u0119to\u015b\u0107 naszych trening\u00f3w si\u0142owych <\/strong>to kluczowy element wp\u0142ywaj\u0105cy na nasz progres i ewentualne przyrosty masy mi\u0119\u015bniowej.\u00a0\u00a0Jednak jak najcz\u0119\u015bciej mierzymy obj\u0119to\u015b\u0107? Zaczn\u0119 od tego, \u017ce wci\u0105\u017c nikt nie  wynalaz\u0142 metody pomiaru obj\u0119to\u015bci kt\u00f3ra przez wszystkich zosta\u0142aby uznana za najlepsz\u0105. Najbardziej powszechn\u0105 metod\u0105 pomiaru obj\u0119to\u015bci treningowej jest:<\/p>\n\n\n\n<ul class=\"wp-block-list\" style=\"font-size:15px\">\n<li>ilo\u015b\u0107 serii wykonana do za\u0142amania mi\u0119\u015bniowego&nbsp;<\/li>\n\n\n\n<li>lub obj\u0119to\u015bci liczonego jako ci\u0119\u017car x powt\u00f3rzenia x ilo\u015b\u0107 serii.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\">Chocia\u017c naukowcy i badacze cz\u0119sto pos\u0142uguj\u0105 si\u0119 te\u017c innymi metodami pomiaru, kt\u00f3re wykorzystuj\u0105 r\u00f3wnie\u017c zakres ruchu, tempo pracy czy czas pod napi\u0119ciem, to jednak \u017cadna ze znanych dotychczas metod pomiaru nie odzwierciedla wszystkich dost\u0119pnych bod\u017ac\u00f3w mechanicznych, kt\u00f3re s\u0105 zwi\u0105zane ze zwi\u0119kszeniem masy mi\u0119\u015bniowej.\u00a0<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft size-full\"><img decoding=\"async\" width=\"862\" height=\"525\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-21.jpg\" alt=\"\" class=\"wp-image-6845\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-21.jpg 862w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-21-300x183.jpg 300w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-21-768x468.jpg 768w\" sizes=\"(max-width: 862px) 100vw, 862px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Jak liczy\u0107 obj\u0119to\u015b\u0107 treningow\u0105?<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft size-medium\"><img decoding=\"async\" width=\"225\" height=\"300\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-24-225x300.jpg\" alt=\"\" class=\"wp-image-6848\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-24-225x300.jpg 225w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-24.jpg 600w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\">Najcz\u0119\u015bciej mo\u017cesz spotka\u0107 metod\u0119 liczenia obj\u0119to\u015bci treningowej, kt\u00f3ra polega na<strong> liczeniu ilo\u015bci serii roboczych do za\u0142amania mi\u0119\u015bniowego<\/strong>. G\u0142\u00f3wnie chodzi o prostot\u0119 tego podej\u015bcia i do\u015b\u0107 \u0142atwe \u015bledzenie naszego progresu. (monitorowanie jednego parametru jest \u0142atwiejsze ni\u017c monitorowanie 3-4 parametr\u00f3w). Warto by\u0107 jednak \u015bwiadomym, \u017ce aby stosowa\u0107 t\u0105 metod\u0119, dana seria musi spe\u0142nia\u0107 konkretne warunki.\u00a0Badacze ju\u017c dawno je okre\u015blili. Mo\u017cemy wymieni\u0107 dwa g\u0142\u00f3wne ograniczenia:<\/p>\n\n\n\n<ul class=\"wp-block-list\" style=\"font-size:15px\">\n<li>seria <strong>musi by\u0107<\/strong> prowadzona do <strong>za\u0142amania mi\u0119\u015bniowego<\/strong> lub bardzo blisko upadku (RPE 7-10)<\/li>\n\n\n\n<li>powt\u00f3rzenia w danej serii musz\u0105 mie\u015bci\u0107 si\u0119 w zakresie <strong>6-30 powt\u00f3rze\u0144<\/strong><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Przyk\u0142ad: liczenie obj\u0119to\u015bci w praktyce<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\">Z teorii przechodzimy do praktyki. Przyk\u0142ad: gdy wykonujemy seri\u0119 z zapasem powt\u00f3rze\u0144 r\u00f3wnym 5 powt\u00f3rze\u0144 (~RPE5), ci\u0119\u017cko b\u0119dzie nazwa\u0107 tak\u0105 seri\u0119 &#8211; seri\u0105 wykonan\u0105 bardzo blisko upadku. Zatem nie b\u0119dziemy mogli jej zaliczy\u0107 do naszej tygodniowej obj\u0119to\u015bci. Podobnie b\u0119dzie, je\u015bli wykonamy seri\u0119 z mniejsz\u0105 ilo\u015bci\u0105 powt\u00f3rze\u0144, np 2-3. Taka seria nie b\u0119dzie w stanie dostarczy\u0107 tak du\u017cej stymulacji hipertroficznej jak seria 8-12 powt\u00f3rze\u0144, mimo tego, \u017ce i tak b\u0119dzie to bardzo ci\u0119\u017cka seria. Oczywi\u015bcie ten spos\u00f3b liczenia nie jest perfekcyjny, ma troch\u0119 wad i ogranicza mo\u017cliwo\u015bci samego programowania treningowego, ale<strong> mimo wszystko dzia\u0142a<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Jaka jest optymalna obj\u0119to\u015b\u0107 treningowa dla mnie?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\">Obj\u0119to\u015b\u0107 w treningu hipertroficznym jest, jak pewnie pami\u0119tacie, czynnikiem kt\u00f3ry progresujemy z treningu na trening. Dlatego wa\u017cnym jest aby wystartowa\u0107 z takiego pu\u0142apu kt\u00f3ry pozwoli nam na dok\u0142adanie obj\u0119to\u015bci (czyli serii w\u0142a\u015bciwych) przez d\u0142u\u017cszy czas nie wp\u0142ywaj\u0105c negatywnie na nasze zm\u0119czenie.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\"><strong>W \u015bwiecie sport\u00f3w sylwetkowych okre\u015bla si\u0119 3 podstawowe obj\u0119to\u015bci:<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"225\" height=\"300\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-23-1-225x300.jpg\" alt=\"\" class=\"wp-image-6847\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-23-1-225x300.jpg 225w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-23-1.jpg 600w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\" style=\"font-size:15px\">\n<li><strong>MEV <\/strong>&#8211; Minimal Effective Volume &#8211; jest to <strong>minimalna efektywna obj\u0119to\u015b\u0107 treningowa pozwalaj\u0105ca na adaptacj\u0119 oraz progres<\/strong>. Taka warto\u015b\u0107 zalecana jest dla pocz\u0105tkuj\u0105cych &#8211; minimalna efektywna obj\u0119to\u015b\u0107 oscyluje w granicach <strong>8 &#8211; 12 serii na parti\u0119 mi\u0119\u015bniow\u0105.<\/strong><\/li>\n\n\n\n<li><strong>MAV <\/strong>&#8211; maximum adaptive volume\u00a0 &#8211; jest to <strong>obj\u0119to\u015b\u0107 treningowa pozwalaj\u0105ca na optymalny progres<\/strong>. To warto\u015b\u0107 kt\u00f3r\u0105, b\u0119d\u0105c w trakcie bloku treningowego, staramy si\u0119 jak najd\u0142u\u017cej &#8211; warto\u015b\u0107 kt\u00f3ra pozwala nam ci\u0105gle optymalnie progresowa\u0107 trzymaj\u0105c nasz poziom zm\u0119czenia w ryzach.<\/li>\n\n\n\n<li><strong>MRV <\/strong>&#8211; maximal recoverable volume &#8211; jest to <strong>maksymalna obj\u0119to\u015b\u0107 treningowa przy kt\u00f3rej nasze cia\u0142o jest w stanie wci\u0105\u017c si\u0119 regenerowa\u0107<\/strong>. Do tej warto\u015bci dochodzimy w trakcie peak\u2019u treningowego czyli zazwyczaj pod koniec danego programu treningowego. Ko\u0144cz\u0105c faz\u0119 peak&#8217;u ( wchodz\u0105c w faz\u0119 deloadu lub devolume ) nast\u0105pi superkompensacja a nast\u0119pnie hipertrofia, je\u015bli pozwolimy na odpowiedni\u0105 regeneracj\u0119.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\">Do obj\u0119to\u015bci wliczamy wszystkie ruchy kt\u00f3re maj\u0105 wp\u0142yw na zm\u0119czenie mi\u0119\u015bni. Na przyk\u0142ad do obj\u0119to\u015bci treningowej mi\u0119\u015bni czworog\u0142owych wliczamy: przysiady, wykroki, wyciskania na suwnicy czy prostowania.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Podsumowanie<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"225\" height=\"300\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-26-225x300.jpg\" alt=\"\" class=\"wp-image-6849\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-26-225x300.jpg 225w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-26.jpg 600w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\">Pami\u0119taj, \u017ce to w\u0142a\u015bnie obj\u0119to\u015b\u0107 treningowa wp\u0142ywa najbardziej na d\u0142ugo\u015b\u0107 Twojej jednostki treningowej. Je\u015bli obj\u0119to\u015b\u0107 treningowa jest zbyt wysoka, powinna\u015b zastosowa\u0107 umiarkowan\u0105 cz\u0119stotliwo\u015b\u0107 oraz intensywno\u015b\u0107 treningow\u0105. Inaczej doprowadzisz do szybkiego przetrenowania.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\">Podczas uk\u0142adania plan\u00f3w <a href=\"https:\/\/burn-it.pl\/produkt\/strong-home-gym-1-0\/\" target=\"_blank\" rel=\"noreferrer noopener\">Strong Home Gym<\/a> czy <a href=\"https:\/\/burn-it.pl\/produkt\/strong-gym-1-0-fbw\/\" target=\"_blank\" rel=\"noreferrer noopener\">Strong Gym<\/a> obj\u0119to\u015bci dobra\u0142am w zale\u017cno\u015bci od wybranych grup mi\u0119\u015bniowych. W grupach takich jak po\u015bladki, barki czy plecy, kt\u00f3re bardziej pasuj\u0105 do znaczenie kobiecej sylwetki progresujemy z warto\u015bci MAV do MRV w trakcie trwania blok\u00f3w treningowych.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\">Je\u015bli chodzi o grupy mi\u0119\u015bniowe, w kt\u00f3rych nie oczekujesz nadmiernego rozrostu, trenuj je zazwyczaj w okolicach warto\u015bci MEV.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<div class=\"tmnf_excerpt\">Obj\u0119to\u015b\u0107 treningowa to kolejny specjalistyczny termin, kt\u00f3ry warto pozna\u0107, je\u015bli chcesz odpowiedzia\u2026<\/div>","protected":false},"author":2,"featured_media":6843,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tpgb_global_settings":"","_crdt_document":"","footnotes":""},"categories":[100,99],"tags":[162,160,108,159,158,161],"class_list":["post-6842","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zaplanuj-trening","category-zbuduj-miesnie","tag-hipertrofia","tag-liczenie","tag-masa","tag-objetosc-treningowa","tag-plan-treningu","tag-wzrost-miesni"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Czym jest obj\u0119to\u015b\u0107 treningowa i jak j\u0105 liczy\u0107?<\/title>\n<meta name=\"description\" content=\"Objetosc treningowa powinna by\u0107 dla Ciebie wa\u017cna, je\u015bli planujesz rozrost tkanki mi\u0119\u015bniowej - zobacz, dlaczego!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/niedobylska.com\/blog\/post\/objetosc-treningowa\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Czym jest obj\u0119to\u015b\u0107 treningowa i jak j\u0105 liczy\u0107?\" \/>\n<meta property=\"og:description\" content=\"Objetosc treningowa powinna by\u0107 dla Ciebie wa\u017cna, je\u015bli planujesz rozrost tkanki mi\u0119\u015bniowej - zobacz, dlaczego!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/niedobylska.com\/blog\/post\/objetosc-treningowa\/\" \/>\n<meta property=\"og:site_name\" content=\"Burn It Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Burn.It.by.Niedobylska\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/Burn.It.by.Niedobylska\" \/>\n<meta property=\"article:published_time\" content=\"2022-10-14T10:51:35+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-10-14T10:51:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-19.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"862\" \/>\n\t<meta property=\"og:image:height\" content=\"525\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Napisane przez\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Szacowany czas czytania\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minut\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/niedobylska.com\\\/blog\\\/post\\\/objetosc-treningowa\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/niedobylska.com\\\/blog\\\/post\\\/objetosc-treningowa\\\/\"},\"author\":{\"name\":\"admin\",\"@id\":\"https:\\\/\\\/niedobylska.com\\\/blog\\\/#\\\/schema\\\/person\\\/b19d15db5cbbf72773b2db676ecca830\"},\"headline\":\"Obj\u0119to\u015b\u0107 treningowa\",\"datePublished\":\"2022-10-14T10:51:35+00:00\",\"dateModified\":\"2022-10-14T10:51:38+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/niedobylska.com\\\/blog\\\/post\\\/objetosc-treningowa\\\/\"},\"wordCount\":837,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/niedobylska.com\\\/blog\\\/#\\\/schema\\\/person\\\/b19d15db5cbbf72773b2db676ecca830\"},\"image\":{\"@id\":\"https:\\\/\\\/niedobylska.com\\\/blog\\\/post\\\/objetosc-treningowa\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/niedobylska.com\\\/blog\\\/wp-content\\\/uploads\\\/2022\\\/10\\\/Projekt-bez-tytulu-19.jpg\",\"keywords\":[\"hipertrofia\",\"liczenie\",\"masa\",\"obj\u0119to\u015b\u0107 treningowa\",\"plan treningu\",\"wzrost mi\u0119\u015bni\"],\"articleSection\":[\"Zaplanuj trening!\",\"Zbuduj mi\u0119\u015bnie!\"],\"inLanguage\":\"pl-PL\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/niedobylska.com\\\/blog\\\/post\\\/objetosc-treningowa\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/niedobylska.com\\\/blog\\\/post\\\/objetosc-treningowa\\\/\",\"url\":\"https:\\\/\\\/niedobylska.com\\\/blog\\\/post\\\/objetosc-treningowa\\\/\",\"name\":\"Czym jest obj\u0119to\u015b\u0107 treningowa i jak j\u0105 liczy\u0107?\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/niedobylska.com\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/niedobylska.com\\\/blog\\\/post\\\/objetosc-treningowa\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/niedobylska.com\\\/blog\\\/post\\\/objetosc-treningowa\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/niedobylska.com\\\/blog\\\/wp-content\\\/uploads\\\/2022\\\/10\\\/Projekt-bez-tytulu-19.jpg\",\"datePublished\":\"2022-10-14T10:51:35+00:00\",\"dateModified\":\"2022-10-14T10:51:38+00:00\",\"description\":\"Objetosc treningowa powinna by\u0107 dla Ciebie wa\u017cna, je\u015bli planujesz rozrost tkanki mi\u0119\u015bniowej - zobacz, dlaczego!\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/niedobylska.com\\\/blog\\\/post\\\/objetosc-treningowa\\\/#breadcrumb\"},\"inLanguage\":\"pl-PL\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/niedobylska.com\\\/blog\\\/post\\\/objetosc-treningowa\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"pl-PL\",\"@id\":\"https:\\\/\\\/niedobylska.com\\\/blog\\\/post\\\/objetosc-treningowa\\\/#primaryimage\",\"url\":\"https:\\\/\\\/niedobylska.com\\\/blog\\\/wp-content\\\/uploads\\\/2022\\\/10\\\/Projekt-bez-tytulu-19.jpg\",\"contentUrl\":\"https:\\\/\\\/niedobylska.com\\\/blog\\\/wp-content\\\/uploads\\\/2022\\\/10\\\/Projekt-bez-tytulu-19.jpg\",\"width\":\"862\",\"height\":\"525\",\"caption\":\"plan treningu, obj\u0119to\u015b\u0107 treningowa\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/niedobylska.com\\\/blog\\\/post\\\/objetosc-treningowa\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Strona g\u0142\u00f3wna\",\"item\":\"https:\\\/\\\/niedobylska.com\\\/blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Obj\u0119to\u015b\u0107 treningowa\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/niedobylska.com\\\/blog\\\/#website\",\"url\":\"https:\\\/\\\/niedobylska.com\\\/blog\\\/\",\"name\":\"Burn It Blog\",\"description\":\"B\u0105d\u017a aktywna z Burn it!\",\"publisher\":{\"@id\":\"https:\\\/\\\/niedobylska.com\\\/blog\\\/#\\\/schema\\\/person\\\/b19d15db5cbbf72773b2db676ecca830\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/niedobylska.com\\\/blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"pl-PL\"},{\"@type\":[\"Person\",\"Organization\"],\"@id\":\"https:\\\/\\\/niedobylska.com\\\/blog\\\/#\\\/schema\\\/person\\\/b19d15db5cbbf72773b2db676ecca830\",\"name\":\"admin\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"pl-PL\",\"@id\":\"https:\\\/\\\/niedobylska.com\\\/blog\\\/wp-content\\\/uploads\\\/2022\\\/09\\\/cropped-burn_it_by_agnieszka_niedobylska.png\",\"url\":\"https:\\\/\\\/niedobylska.com\\\/blog\\\/wp-content\\\/uploads\\\/2022\\\/09\\\/cropped-burn_it_by_agnieszka_niedobylska.png\",\"contentUrl\":\"https:\\\/\\\/niedobylska.com\\\/blog\\\/wp-content\\\/uploads\\\/2022\\\/09\\\/cropped-burn_it_by_agnieszka_niedobylska.png\",\"width\":1080,\"height\":466,\"caption\":\"admin\"},\"logo\":{\"@id\":\"https:\\\/\\\/niedobylska.com\\\/blog\\\/wp-content\\\/uploads\\\/2022\\\/09\\\/cropped-burn_it_by_agnieszka_niedobylska.png\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/Burn.It.by.Niedobylska\",\"https:\\\/\\\/instagram.com\\\/burn_it_by_niedobylska?igshid=YmMyMTA2M2Y=\",\"https:\\\/\\\/www.youtube.com\\\/c\\\/BurnItbyNiedobylskaStrongSiostra\"]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Czym jest obj\u0119to\u015b\u0107 treningowa i jak j\u0105 liczy\u0107?","description":"Objetosc treningowa powinna by\u0107 dla Ciebie wa\u017cna, je\u015bli planujesz rozrost tkanki mi\u0119\u015bniowej - zobacz, dlaczego!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/niedobylska.com\/blog\/post\/objetosc-treningowa\/","og_locale":"pl_PL","og_type":"article","og_title":"Czym jest obj\u0119to\u015b\u0107 treningowa i jak j\u0105 liczy\u0107?","og_description":"Objetosc treningowa powinna by\u0107 dla Ciebie wa\u017cna, je\u015bli planujesz rozrost tkanki mi\u0119\u015bniowej - zobacz, dlaczego!","og_url":"https:\/\/niedobylska.com\/blog\/post\/objetosc-treningowa\/","og_site_name":"Burn It Blog","article_publisher":"https:\/\/www.facebook.com\/Burn.It.by.Niedobylska","article_author":"https:\/\/www.facebook.com\/Burn.It.by.Niedobylska","article_published_time":"2022-10-14T10:51:35+00:00","article_modified_time":"2022-10-14T10:51:38+00:00","og_image":[{"width":862,"height":525,"url":"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-19.jpg","type":"image\/jpeg"}],"author":"admin","twitter_card":"summary_large_image","twitter_misc":{"Napisane przez":"admin","Szacowany czas czytania":"5 minut"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/niedobylska.com\/blog\/post\/objetosc-treningowa\/#article","isPartOf":{"@id":"https:\/\/niedobylska.com\/blog\/post\/objetosc-treningowa\/"},"author":{"name":"admin","@id":"https:\/\/niedobylska.com\/blog\/#\/schema\/person\/b19d15db5cbbf72773b2db676ecca830"},"headline":"Obj\u0119to\u015b\u0107 treningowa","datePublished":"2022-10-14T10:51:35+00:00","dateModified":"2022-10-14T10:51:38+00:00","mainEntityOfPage":{"@id":"https:\/\/niedobylska.com\/blog\/post\/objetosc-treningowa\/"},"wordCount":837,"commentCount":0,"publisher":{"@id":"https:\/\/niedobylska.com\/blog\/#\/schema\/person\/b19d15db5cbbf72773b2db676ecca830"},"image":{"@id":"https:\/\/niedobylska.com\/blog\/post\/objetosc-treningowa\/#primaryimage"},"thumbnailUrl":"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-19.jpg","keywords":["hipertrofia","liczenie","masa","obj\u0119to\u015b\u0107 treningowa","plan treningu","wzrost mi\u0119\u015bni"],"articleSection":["Zaplanuj trening!","Zbuduj mi\u0119\u015bnie!"],"inLanguage":"pl-PL","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/niedobylska.com\/blog\/post\/objetosc-treningowa\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/niedobylska.com\/blog\/post\/objetosc-treningowa\/","url":"https:\/\/niedobylska.com\/blog\/post\/objetosc-treningowa\/","name":"Czym jest obj\u0119to\u015b\u0107 treningowa i jak j\u0105 liczy\u0107?","isPartOf":{"@id":"https:\/\/niedobylska.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/niedobylska.com\/blog\/post\/objetosc-treningowa\/#primaryimage"},"image":{"@id":"https:\/\/niedobylska.com\/blog\/post\/objetosc-treningowa\/#primaryimage"},"thumbnailUrl":"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-19.jpg","datePublished":"2022-10-14T10:51:35+00:00","dateModified":"2022-10-14T10:51:38+00:00","description":"Objetosc treningowa powinna by\u0107 dla Ciebie wa\u017cna, je\u015bli planujesz rozrost tkanki mi\u0119\u015bniowej - zobacz, dlaczego!","breadcrumb":{"@id":"https:\/\/niedobylska.com\/blog\/post\/objetosc-treningowa\/#breadcrumb"},"inLanguage":"pl-PL","potentialAction":[{"@type":"ReadAction","target":["https:\/\/niedobylska.com\/blog\/post\/objetosc-treningowa\/"]}]},{"@type":"ImageObject","inLanguage":"pl-PL","@id":"https:\/\/niedobylska.com\/blog\/post\/objetosc-treningowa\/#primaryimage","url":"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-19.jpg","contentUrl":"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-19.jpg","width":"862","height":"525","caption":"plan treningu, obj\u0119to\u015b\u0107 treningowa"},{"@type":"BreadcrumbList","@id":"https:\/\/niedobylska.com\/blog\/post\/objetosc-treningowa\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Strona g\u0142\u00f3wna","item":"https:\/\/niedobylska.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Obj\u0119to\u015b\u0107 treningowa"}]},{"@type":"WebSite","@id":"https:\/\/niedobylska.com\/blog\/#website","url":"https:\/\/niedobylska.com\/blog\/","name":"Burn It Blog","description":"B\u0105d\u017a aktywna z Burn it!","publisher":{"@id":"https:\/\/niedobylska.com\/blog\/#\/schema\/person\/b19d15db5cbbf72773b2db676ecca830"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/niedobylska.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"pl-PL"},{"@type":["Person","Organization"],"@id":"https:\/\/niedobylska.com\/blog\/#\/schema\/person\/b19d15db5cbbf72773b2db676ecca830","name":"admin","image":{"@type":"ImageObject","inLanguage":"pl-PL","@id":"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/cropped-burn_it_by_agnieszka_niedobylska.png","url":"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/cropped-burn_it_by_agnieszka_niedobylska.png","contentUrl":"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/cropped-burn_it_by_agnieszka_niedobylska.png","width":1080,"height":466,"caption":"admin"},"logo":{"@id":"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/cropped-burn_it_by_agnieszka_niedobylska.png"},"sameAs":["https:\/\/www.facebook.com\/Burn.It.by.Niedobylska","https:\/\/instagram.com\/burn_it_by_niedobylska?igshid=YmMyMTA2M2Y=","https:\/\/www.youtube.com\/c\/BurnItbyNiedobylskaStrongSiostra"]}]}},"tpgb_featured_images":{"full":["https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-19.jpg",862,525,false],"tp-image-grid":["https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-19-700x700.jpg",700,700,true],"thumbnail":["https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-19-150x150.jpg",150,150,true],"medium":["https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-19-300x183.jpg",300,183,true],"medium_large":["https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-19-768x468.jpg",768,468,true],"large":["https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/10\/Projekt-bez-tytulu-19.jpg",862,525,false],"default":"https:\/\/niedobylska.com\/blog\/wp-content\/plugins\/the-plus-addons-for-block-editor\/assets\/images\/tpgb-placeholder.jpg"},"tpgb_post_meta_info":{"get_date":"2022-10-14","get_modified_date":"2022-10-14","category_list":{"category":[{"term_id":100,"name":"Zaplanuj trening!","slug":"zaplanuj-trening","term_group":0,"term_taxonomy_id":100,"taxonomy":"category","description":"Nie wiesz, jak zaplanowa\u0107 trening? Ch\u0119tnie Ci w tym pomog\u0119!","parent":0,"count":18,"filter":"raw"},{"term_id":99,"name":"Zbuduj mi\u0119\u015bnie!","slug":"zbuduj-miesnie","term_group":0,"term_taxonomy_id":99,"taxonomy":"category","description":"Je\u015bli zale\u017cy Ci na zbudowaniu masy mi\u0119\u015bniowej, koniecznie to przeczytaj!","parent":0,"count":14,"filter":"raw"}],"post_tag":[{"term_id":162,"name":"hipertrofia","slug":"hipertrofia","term_group":0,"term_taxonomy_id":162,"taxonomy":"post_tag","description":"","parent":0,"count":1,"filter":"raw"},{"term_id":160,"name":"liczenie","slug":"liczenie","term_group":0,"term_taxonomy_id":160,"taxonomy":"post_tag","description":"","parent":0,"count":1,"filter":"raw"},{"term_id":108,"name":"masa","slug":"masa","term_group":0,"term_taxonomy_id":108,"taxonomy":"post_tag","description":"","parent":0,"count":8,"filter":"raw"},{"term_id":159,"name":"obj\u0119to\u015b\u0107 treningowa","slug":"objetosc-treningowa","term_group":0,"term_taxonomy_id":159,"taxonomy":"post_tag","description":"","parent":0,"count":1,"filter":"raw"},{"term_id":158,"name":"plan treningu","slug":"plan-treningu","term_group":0,"term_taxonomy_id":158,"taxonomy":"post_tag","description":"","parent":0,"count":7,"filter":"raw"},{"term_id":161,"name":"wzrost mi\u0119\u015bni","slug":"wzrost-miesni","term_group":0,"term_taxonomy_id":161,"taxonomy":"post_tag","description":"","parent":0,"count":1,"filter":"raw"}],"post_format":false},"author_name":"admin","author_url":"https:\/\/niedobylska.com\/blog\/post\/author\/admin\/","author_email":"nataliawawrzyniak.socialmedia@gmail.com","author_website":"","author_description":"","author_facebook":"","author_twitter":"","author_instagram":"","author_role":["administrator"],"author_firstname":"","author_lastname":"","user_login":"admin","author_avatar":"<img alt='' src='https:\/\/secure.gravatar.com\/avatar\/30ff7ea0f80d88d58427f2317f3c329db88881690f1a7e6b3fa824267e36d7e0?s=200&#038;d=mm&#038;r=g' srcset='https:\/\/secure.gravatar.com\/avatar\/30ff7ea0f80d88d58427f2317f3c329db88881690f1a7e6b3fa824267e36d7e0?s=400&#038;d=mm&#038;r=g 2x' class='avatar avatar-200 photo' height='200' width='200' decoding='async'\/>","author_avatar_url":"https:\/\/secure.gravatar.com\/avatar\/30ff7ea0f80d88d58427f2317f3c329db88881690f1a7e6b3fa824267e36d7e0?s=96&d=mm&r=g","comment_count":0,"post_likes":0,"post_views":0},"tpgb_post_category":{"category":"<a href=\"https:\/\/niedobylska.com\/blog\/post\/category\/zaplanuj-trening\/\" alt=\"Zaplanuj trening!\"  class=\"category-zaplanuj-trening\">Zaplanuj trening!<\/a> <a href=\"https:\/\/niedobylska.com\/blog\/post\/category\/zbuduj-miesnie\/\" alt=\"Zbuduj mi\u0119\u015bnie!\"  class=\"category-zbuduj-miesnie\">Zbuduj mi\u0119\u015bnie!<\/a> ","post_tag":"<a href=\"https:\/\/niedobylska.com\/blog\/post\/tag\/hipertrofia\/\" alt=\"hipertrofia\"  class=\"post_tag-hipertrofia\">hipertrofia<\/a> <a href=\"https:\/\/niedobylska.com\/blog\/post\/tag\/liczenie\/\" alt=\"liczenie\"  class=\"post_tag-liczenie\">liczenie<\/a> <a href=\"https:\/\/niedobylska.com\/blog\/post\/tag\/masa\/\" alt=\"masa\"  class=\"post_tag-masa\">masa<\/a> <a href=\"https:\/\/niedobylska.com\/blog\/post\/tag\/objetosc-treningowa\/\" alt=\"obj\u0119to\u015b\u0107 treningowa\"  class=\"post_tag-objetosc-treningowa\">obj\u0119to\u015b\u0107 treningowa<\/a> <a href=\"https:\/\/niedobylska.com\/blog\/post\/tag\/plan-treningu\/\" alt=\"plan treningu\"  class=\"post_tag-plan-treningu\">plan treningu<\/a> <a href=\"https:\/\/niedobylska.com\/blog\/post\/tag\/wzrost-miesni\/\" alt=\"wzrost mi\u0119\u015bni\"  class=\"post_tag-wzrost-miesni\">wzrost mi\u0119\u015bni<\/a> "},"_links":{"self":[{"href":"https:\/\/niedobylska.com\/blog\/wp-json\/wp\/v2\/posts\/6842","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/niedobylska.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/niedobylska.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/niedobylska.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/niedobylska.com\/blog\/wp-json\/wp\/v2\/comments?post=6842"}],"version-history":[{"count":1,"href":"https:\/\/niedobylska.com\/blog\/wp-json\/wp\/v2\/posts\/6842\/revisions"}],"predecessor-version":[{"id":6850,"href":"https:\/\/niedobylska.com\/blog\/wp-json\/wp\/v2\/posts\/6842\/revisions\/6850"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/niedobylska.com\/blog\/wp-json\/wp\/v2\/media\/6843"}],"wp:attachment":[{"href":"https:\/\/niedobylska.com\/blog\/wp-json\/wp\/v2\/media?parent=6842"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/niedobylska.com\/blog\/wp-json\/wp\/v2\/categories?post=6842"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/niedobylska.com\/blog\/wp-json\/wp\/v2\/tags?post=6842"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}