{"id":7047,"date":"2023-06-05T10:57:20","date_gmt":"2023-06-05T08:57:20","guid":{"rendered":"https:\/\/niedobylska.com\/blog\/?p=7047"},"modified":"2023-06-30T01:47:46","modified_gmt":"2023-06-29T23:47:46","slug":"drugi-trening-w-ciagu-dnia","status":"publish","type":"post","link":"https:\/\/niedobylska.com\/blog\/post\/drugi-trening-w-ciagu-dnia\/","title":{"rendered":"Drugi trening w ci\u0105gu dnia?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Czy drugi trening w ci\u0105gu dnia to dobry pomys\u0142? Sprawd\u017a!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Czym jest jednostka treningowa?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Zanim przejdziemy do sedna sprawy, trzeba wprowadzi\u0107 <a href=\"https:\/\/niedobylska.com\/blog\/post\/trudne-slowa\/\">nowe terminy<\/a>, lub przypomnie\u0107 ich znaczenie: <strong>jednostka treningowa <\/strong>oraz <strong><a href=\"https:\/\/niedobylska.com\/blog\/post\/objetosc-treningowa\/\">obj\u0119to\u015b\u0107 treningowa.<\/a><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Najpro\u015bciej rzecz ujmuj\u0105c &#8211; <strong>jednostka treningowa to jeden pojedynczy trening, kt\u00f3ry sk\u0142ada si\u0119 z rozgrzewki, aktywacji i cz\u0119\u015bci g\u0142\u00f3wnej oraz rozci\u0105gania<\/strong>. Trwa zwykle od 30 do 90 minut. Jak mo\u017ce wygl\u0105da\u0107 taki trening? <strong>Obj\u0119to\u015b\u0107 treningowa <\/strong>za\u015b to konkretna liczba powt\u00f3rze\u0144 i serii danego \u0107wiczenia. Czyli ka\u017cda jednostka treningowa ma swoj\u0105 obj\u0119to\u015b\u0107 treningow\u0105. Jakie masz mo\u017cliwo\u015bci zorganizowania treningu?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Klasycznie: w\u0142\u0105czasz film z treningiem, zaczynasz i ko\u0144czysz wraz z trenerem, czyli to co robimy na platformie niedobylska.com;<\/li>\n\n\n\n<li>Po cz\u0119\u015bci g\u0142\u00f3wnej dodajesz sobie dodatkowe elementy. Finisher, cz\u0119\u015b\u0107 g\u0142\u00f3wn\u0105 z innego treningu, dodatek w postaci kilkuminut\u00f3wki na mi\u0119\u015bnie brzucha lub kr\u00f3tkie cardio. Nast\u0119pnie ko\u0144czysz rozci\u0105ganiem &#8211; jak to by\u0142o w przypadku wyzwania <em>Triple 6 Challenge<strong> <\/strong> <\/em>lub <em>Wake up Your Body<\/em>;<\/li>\n\n\n\n<li>Obj\u0119to\u015b\u0107 treningow\u0105 przeznaczon\u0105 na jeden dzie\u0144 (jeden trening) rozk\u0142adasz na dwie jednostki w ci\u0105gu dnia. M\u00f3wi\u0105c kolokwialnie, robisz p\u00f3\u0142 treningu rano i p\u00f3\u0142 treningu wieczorem.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Bez wzgl\u0119du na to, ile film\u00f3w treningowych wykorzystasz, aktywno\u015b\u0107 mi\u0119dzy rozgrzewk\u0105 a rozci\u0105ganiem to <strong>jedna jednostka treningowa<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kiedy jest mowa o dw\u00f3ch treningach dziennie, o dw\u00f3ch jednostkach treningowych dziennie? Kiedy mi\u0119dzy jedn\u0105 jednostk\u0105 a drug\u0105 Twoje t\u0119tno spad\u0142o do poziomu t\u0119tna spoczynkowego i Twoje cia\u0142o wyciszy\u0142o si\u0119 po pierwszym treningu, a Ty rozpoczynasz rozgrzewk\u0119 drugi raz.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/06\/Natali-Blog-1200x800-13-1024x683.jpg\" alt=\"trening dwa razy dziennie\" class=\"wp-image-7049\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/06\/Natali-Blog-1200x800-13-1024x683.jpg 1024w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/06\/Natali-Blog-1200x800-13-300x200.jpg 300w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/06\/Natali-Blog-1200x800-13-768x512.jpg 768w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/06\/Natali-Blog-1200x800-13.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Czy mog\u0119 robi\u0107 codziennie dwie jednostki treningowe?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">To pytanie roz\u0142\u00f3\u017cmy na dwa czynniki. Po pierwsze: czy mo\u017cesz robi\u0107 dwa treningi jednego dnia? Czy to jest zdrowe? Oraz: czy mog\u0119 tak \u0107wiczy\u0107 codziennie?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Mo\u017cesz zrobi\u0107 dwie jednostki treningowe jednego dnia.<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Jednak zawsze trzeba zastanowi\u0107 si\u0119 nad celem takiej cz\u0119stotliwo\u015bci treningowej.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Je\u017celi obj\u0119to\u015b\u0107 treningowa przeznaczona na dany dzie\u0144 jest du\u017ca i potrzebujesz rozdzieli\u0107 trening na dwa cz\u0119\u015bci &#8211; \u015bmia\u0142o &#8211; mo\u017cesz robi\u0107 tak codziennie. Gdy ju\u017c Wykonasz wszystkie treningi przewidziane na ca\u0142y tydzie\u0144, reszt\u0119 dni przeznacz koniecznie na regeneracj\u0119.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Je\u017celi chcesz rusza\u0107 si\u0119 wi\u0119cej, czujesz, \u017ce masz wi\u0119cej energii i chcesz wykona\u0107 dwie jednostki o du\u017cej obj\u0119to\u015bci &#8211; nic nie stoi na przeszkodzie, aby praktykowa\u0107 co\u015b takiego co jaki\u015b czas, <strong>ale nie codziennie<\/strong>, zw\u0142aszcza, je\u015bli nie jeste\u015b sob\u0105 zaawansowan\u0105 w treningu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To podej\u015bcie do planu treningowego jest zdrowe, o ile wiesz, jak zadba\u0107 o siebie z punktu widzenia regeneracji oraz diety!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/06\/Natali-Blog-1200x800-14-1024x683.jpg\" alt=\"trening dwa razy dziennie\" class=\"wp-image-7050\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/06\/Natali-Blog-1200x800-14-1024x683.jpg 1024w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/06\/Natali-Blog-1200x800-14-300x200.jpg 300w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/06\/Natali-Blog-1200x800-14-768x512.jpg 768w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/06\/Natali-Blog-1200x800-14.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Potrzebujesz energii, aby \u017cy\u0107!<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dobrze przemy\u015bl kwesti\u0119 organizowania dw\u00f3ch jednostek treningowych dziennie. B\u0119dzie to dla Twojego organizmu <strong>bardzo du\u017cy wydatek energetyczny<\/strong> &#8211; a przecie\u017c si\u0142y id\u0105 nie tylko na trening, ale i na my\u015blenie, na prac\u0119 i \u017cycie. Ponadto trening wyzwala <strong>hormon stresu<\/strong>, kt\u00f3ry nie ka\u017cdy z nas dobrze metabolizuje. Zastrzyk enerii p\u0142yn\u0105cy z adrenaliny i kortyzolu rano jest \u015bwietnym uczuciem, ale taki sam skok hormon\u00f3w wieczorem skutecznie mo\u017ce utrudni\u0107 za\u015bni\u0119cie i regeneracj\u0119.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>S\u0142aba regeneracja b\u0119dzie prowadzi\u0142a do kontuzji <\/strong>&#8211; wi\u0119zad\u0142a, stawy, mi\u0119\u015bnie &#8211; b\u0119d\u0105 z dnia na dzie\u0144 coraz s\u0142absze, a\u017c pewnego dnia zrobisz sobie po prostu krzywd\u0119, bo nie utrzymasz r\u00f3wnowagi czy \u017ale staniesz.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Zwr\u00f3\u0107 szczeg\u00f3ln\u0105 uwag\u0119 na te dwie kwestie<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Je\u015bli bardzo Ci zale\u017cy na tym, aby spro\u00f3bowa\u0107 innego systemu treningowego, robienia dw\u00f3ch du\u017cych jednostek dziennie, <strong>skup si\u0119 na dw\u00f3ch fundamentalnych sprawach: regeneracji oraz diecie.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O tym, jak wa\u017cna jest odbudowa mi\u0119\u015bni &#8211; pisa\u0142am wy\u017cej. W pierwszej kolejno\u015bci regeneracja zapewni Ci bezpiecze\u0144stwo podczas \u0107wicze\u0144, a drugiej &#8211; pomo\u017ce osi\u0105ga\u0107 cele sylwetkowe: budowanie mi\u0119\u015bni, zwi\u0119kszenie si\u0142y, redukcj\u0119.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Drug\u0105 kwesti\u0105 jest dieta.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/06\/Natali-Blog-1200x800-8-1024x683.jpg\" alt=\"trening dwa razy dziennie, dieta\" class=\"wp-image-7038\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/06\/Natali-Blog-1200x800-8-1024x683.jpg 1024w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/06\/Natali-Blog-1200x800-8-300x200.jpg 300w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/06\/Natali-Blog-1200x800-8-768x512.jpg 768w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/06\/Natali-Blog-1200x800-8.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Jaka dieta przy dw\u00f3ch treningach dziennie?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Je\u015bli chcesz \u0107wiczy\u0107 dwa razy dziennie, <strong>Twoja dieta musi mie\u0107 podwy\u017cszon\u0105 zawarto\u015b\u0107 bia\u0142ka oraz by\u0107 bogata w w\u0119glowodany proste<\/strong>, <strong>zw\u0142aszcza po treningu<\/strong>. Ilo\u015b\u0107 bia\u0142ka jest o tyle wa\u017cna, \u017ce im wi\u0119ksza b\u0119dzie dost\u0119pno\u015b\u0107 aminokwas\u00f3w, tym lepiej b\u0119dzie przebiega\u0107 regeneracja organizmu oraz b\u0119d\u0105 budowa\u0142y si\u0119 mi\u0119\u015bnie. W\u0119glowodany z kolei zapewni\u0105 Ci zastrzyk energii i uzupe\u0142ni\u0105 niezb\u0119dne kalorie.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Je\u017celi zale\u017cy Ci na budowaniu masy mi\u0119\u015bniowej, musisz po\u0142o\u017cy\u0107 nacisk na odpowiedni\u0105 diet\u0119 oraz w\u0142a\u015bciwe obci\u0105\u017cenie w trakcie treningu si\u0142owego. Nie mniej wa\u017cna jest regeneracja zerwanych w\u0142\u00f3kien mi\u0119\u015bniowych, aby mog\u0142 odbudowa\u0107 si\u0119 wi\u0119ksze i silniejsze.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jakie cele mo\u017cesz relizowa\u0107 poprzez dwa treningi dziennie?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ten system sprawdzi si\u0119 zar\u00f3wno przy budowaniu masy mi\u0119\u015bniowej jak i redukcji masy cia\u0142a.<\/strong> Wszystko zale\u017cy od tego, jak u\u0142o\u017cysz plan treningowy oraz jak pokierujesz swoj\u0105 diet\u0105. T\u0105 metod\u0105 mo\u017cesz r\u00f3wnie\u017c kszta\u0142towa\u0107 sylwetk\u0119, doprowadzi\u0107 do rekompozycji lub j\u0105 &#8220;doci\u0105\u0107&#8221;.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"> Dla kogo dobra b\u0119dzie droga dw\u00f3ch trening\u00f3w dziennie?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Skorzysta\u0107 mog\u0105 na tym systemie <strong>osoby zaawansowane w wysi\u0142ku fizycznym<\/strong>, kt\u00f3re potrafi\u0105 \u015bwiadomie pokierowa\u0107 swoj\u0105 diet\u0105 i regeneracj\u0105 tak, aby nie doprowadzi\u0107 do przetrenowania lub d\u0142ugotrwa\u0142ego spadku energii, a tak\u017ce<strong> te, kt\u00f3re dobrze metabolizuj\u0105 hormony stresu.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Osobom pocz\u0105tkuj\u0105cym, ucz\u0105cym si\u0119 dopiero reakcji swojego cia\u0142a nie polecam tej metody, cho\u0107 pocz\u0105tkowo mo\u017ce si\u0119 wydawa\u0107, \u017ce czuj\u0105 si\u0119 na si\u0142ach \u0107wiczy\u0107 dwa razy dziennie.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pami\u0119taj, \u017ce istnieje jeszcze co\u015b takiego jak NEAT<\/strong> &#8211; on jest r\u00f3wnie wa\u017cny co trening, generuje znaczn\u0105 cz\u0119\u015b\u0107 deficytu kalorycznego. Czasem lepiej wi\u0119cej uwago po\u015bwi\u0119ci\u0107 na odnalezienie chwili na spontaniczn\u0105 aktywno\u015b\u0107, ni\u017c na drugi pe\u0142en trening o wysokiej obj\u0119to\u015bci.<\/p>\n","protected":false},"excerpt":{"rendered":"<div class=\"tmnf_excerpt\">Czy drugi trening w ci\u0105gu dnia to dobry pomys\u0142? Sprawd\u017a i przekonaj si\u0119! Jakie s\u0105 wady i zalety dw\u00f3\u2026<\/div>","protected":false},"author":2,"featured_media":7048,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tpgb_global_settings":"","_crdt_document":"","footnotes":""},"categories":[100,99,98],"tags":[183,132,145,94,192,93],"class_list":["post-7047","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zaplanuj-trening","category-zbuduj-miesnie","category-zredukuj-mase-ciala","tag-brak-energii","tag-cardio","tag-dieta","tag-miesnie","tag-trening","tag-zdrowie"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Drugi trening w ci\u0105gu dnia to dobry pomys\u0142?<\/title>\n<meta name=\"description\" content=\"Czy drugi trening w ci\u0105gu dnia to dobry pomys\u0142? Sprawd\u017a i przekonaj si\u0119! 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