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Twoim celem jest: ","zdjecie":false,"punktory_1_kolumna":[{"opis":"praca na wzmocnieniem mi\u0119sni Core"},{"opis":"likwidacja wad postawy i wyr\u00f3wnanie balansu mi\u0119\u015bniowego"},{"opis":"aktywna walka z b\u00f3lem kr\u0119gos\u0142upa poprzez wzmacnianie i trening si\u0142owy"},{"opis":"uzyskanie smuk\u0142ych n\u00f3g"},{"opis":"wyrze\u017abienie proporcjonalnej, kobiecej sylwetki"}],"punktory_2_kolumna":[{"opis":"uwidocznienie mi\u0119\u015bni brzucha"},{"opis":"uj\u0119drnienie ca\u0142ego cia\u0142a"},{"opis":"stanie si\u0119 silniejsz\u0105 i jeszcze bardziej pewn\u0105 siebie"},{"opis":"postawienie sobie ambitnego wyzwania"},{"opis":"powr\u00f3t do treningu na si\u0142owni"}],"napis_w_tle":"","id_sekcji":""},{"acf_fc_layout":"ikonki","naglowek":"Co mo\u017cesz osi\u0105gn\u0105\u0107 w 2 miesi\u0105ce?","dodatkowy_tekst":"TO CO NAS WYR\u00d3\u017bNIA NA RYNKU FITNESS TO PLANOWANIE 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Takie podej\u015bcie zagwarantuje Ci r\u00f3wnomiern\u0105 prac\u0119 ka\u017cdy strony oraz ka\u017cdej ta\u015bmy bez pog\u0142\u0119biania dysbalansu mi\u0119sniowego i si\u0142owego.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 14pt;\">Plan ma przewag\u0119 \u0107wicze\u0144 izolowanych co powoduje, \u017ce b\u0119dziesz mog\u0142a przepracowa\u0107 wszystkie partie maksymalnie skupiaj\u0105c si\u0119 na technice i czuciu mi\u0119\u015bniowym.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 14pt;\">W planie nie zabraknie \u0107wicze\u0144 nastawionych na hipertfofi\u0119 czyli <strong>budowanie sylwetki<\/strong> oraz \u0107wicze\u0144 z\u0142o\u017conych nastawionych na <strong>budow\u0119 si\u0142y<\/strong>.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 14pt;\">System treningu jest bardzo prosty czytelny, a zarazem\u00a0<strong>przejrzysty<\/strong>. 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Nie ma tu miejsca na przypadkowe i zb\u0119dne \u0107wiczenia wplecione tylko po to aby zape\u0142ni\u0107 Tw\u00f3j tygodniowy plan.<\/p>\n<p>System ten, niezale\u017cnie od tego czy chcesz zbudowa\u0107 mi\u0119\u015bnie czy ochroni\u0107 je przez katabolizmem &#8211; dostarczy Ci <strong>najlepszy bodziec dla Twoich mi\u0119\u015bni!<\/strong><\/p>\n<p>To <strong>pierwszy i jedyny<\/strong> do tej pory taki plan na polskim rynku fitness.<\/p>\n<p>To system skierowany do os\u00f3b kt\u00f3ry \u0107wicz\u0105 ju\u017c jaki\u015b czas na si\u0142owni.<\/p>\n","napis_w_tle_pierwszy":"","napis_w_tle_drugi":"","id_sekcji":"","polozenie_obrazka":"lewo","szeroki_obrazek":false},{"acf_fc_layout":"tekst","naglowek":"JAK CZ\u0118STO TRENOWA\u0106 I CZYM JEST ROTACJA TRENINGOWA?","czytaj_dalej":false,"tresc":"<p style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 14pt;\">Rotacja treningowa ma miejsce wtedy, kiedy wykonasz jeden pe\u0142ny blok treningowy, <strong>sk\u0142adaj\u0105cy si\u0119 z 4 dni treningowych + 3 dni odpoczynku<\/strong>. Czyli raz na siedem dni trenujesz g\u00f3rne partie, raz trenujesz dolne.. i tak dalej. Oczywi\u015bcie je\u015bli potrzebujesz wi\u0119cej dni odpoczynku Twoja rotacja naturalnie si\u0119 wyd\u0142u\u017cy. W zwi\u0105zku z tym wyd\u0142u\u017cy si\u0119 r\u00f3wnie\u017c czas trwania ca\u0142ego programu treningowego. 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si\u0119 w Twoim domu do treningu si\u0142owego.<\/li>\r\n<\/ul>\r\nKa\u017cdy trening sk\u0142ada si\u0119 z:\r\n<ul>\r\n \t<li>dok\u0142adnej rozgrzewki i rozci\u0105gania przedstawionej w formie filmu <b>krok po kroku<\/b>, kt\u00f3r\u0105 zrobisz ze mn\u0105<\/li>\r\n \t<li>serii \u0107wicze\u0144 aktywuj\u0105cych selektywnie dobranych pod dane grupy mi\u0119\u015bniowe<\/li>\r\n \t<li>kompletnie rozpisanej <b>cz\u0119\u015bci g\u0142\u00f3wnej <\/b>treningu z zastosowaniem tempa, sugerowanego ci\u0119\u017caru w formie RPE, przerw pomi\u0119dzy seriami jak i \u0107wiczeniami<\/li>\r\n \t<li>dodatkowe <b>zadanie kondycyjne <\/b>w formie FINISHER\u2019a na zako\u0144czenie ka\u017cdego treningu si\u0142owego<\/li>\r\n<\/ul>\r\nPlan SG 1.0 to r\u00f3wnie\u017c doskona\u0142y pierwszy krok na rozpocz\u0119cie przygody z BURN IT dla os\u00f3b:\r\n<ul>\r\n \t<li>kt\u00f3re chcia\u0142yby nauczy\u0107 si\u0119 prawid\u0142owej <strong>techniki wykonywania \u0107wicze\u0144 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kogo jest ten plan treningowy?","odpowiedz":"<p>Plan treningowy\u00a0<strong>SG 4.0 \u2013 Front2Back<\/strong>\u00a0zosta\u0142 zaprogramowany dla kobiet w ka\u017cdym wieku, zar\u00f3wno pocz\u0105tkuj\u0105cych, jak i \u015bredniozaawansowanych.<\/p>\n<p>Plan\u00a0<strong>SG 4.0<\/strong>\u00a0to doskona\u0142a kontynuacja planu SG 3.0 Hyper Woman. Dla wszystkich z Was chc\u0105cych kontynuowa\u0107 swoj\u0105 przygod\u0119 z z\u00a0<strong>BURN IT<\/strong>.<\/p>\n<p>Plan treningowy\u00a0<strong>SG 4.0<\/strong>\u00a0zosta\u0142 stworzony dla kobiet, pragn\u0105cych pracowa\u0107 nad swoj\u0105 si\u0142\u0105 i sylwetk\u0105, wykorzystuj\u0105c w treningach dodatkowe obci\u0105\u017cenie zewn\u0119trzne.<\/p>\n<p>Plan treningowy\u00a0<strong>STRONG GYM 4.0<\/strong>\u00a0zosta\u0142 stworzony w taki spos\u00f3b, aby ka\u017cda kobieta, bez wzgl\u0119du na sw\u00f3j stopie\u0144 zaawansowania i do\u015bwiadczenia mog\u0142a z niego czerpa\u0107 maksymalne korzy\u015bci.<\/p>\n"},{"pytanie":"Dla kogo nie jest ten plan treningowy?","odpowiedz":"<p>Powy\u017cszy plan treningowy\u00a0<strong>nie jest skierowany<\/strong>\u00a0do:<\/p>\n<ul>\n<li>os\u00f3b aktualnie zmagaj\u0105cych si\u0119 z kontuzj\u0105 lub ci\u0119\u017ck\u0105 chorob\u0105<\/li>\n<li>os\u00f3b niedysponuj\u0105cych podstawowym sprz\u0119tem<\/li>\n<li>os\u00f3b poni\u017cej 18 roku \u017cycia oraz powy\u017cej 65 roku \u017cycia<\/li>\n<li>os\u00f3b nieposiadaj\u0105cych odpowiedniego oprogramowania do w\u0142\u0105czenia platformy<\/li>\n<li>kobiet w ci\u0105\u017cy<\/li>\n<li>do zaawansowanych sportowc\u00f3w szukaj\u0105cych przygotowania pod konkretny sport<\/li>\n<li>do os\u00f3b pocz\u0105tkuj\u0105cych w treningu si\u0142owym<\/li>\n<\/ul>\n"},{"pytanie":"Jakiego sprz\u0119tu potrzebuj\u0119?","odpowiedz":"<ul>\n<li aria-level=\"1\">Do przeprowadzenia treningu b\u0119dziesz potrzebowa\u0107 podstawowego sprz\u0119tu dost\u0119pnego na si\u0142owni:\n<ul>\n<li>sztangi,<\/li>\n<li>hantle,<\/li>\n<li>wyci\u0105g dolny oraz wyci\u0105g g\u00f3rny z r\u00f3\u017cnymi uchwytami,<\/li>\n<li>suwnica,<\/li>\n<li>\u0142aweczka regulowana,<\/li>\n<li>stojaki lub rack do odk\u0142adania sztangi<\/li>\n<li>maszyna do prostowania n\u00f3g,<\/li>\n<li>maszyna do uginania n\u00f3g,<\/li>\n<li>modlitewnik,<\/li>\n<li>\u0142awka rzymska,<\/li>\n<li>maszyna Butterfly.<\/li>\n<\/ul>\n<p>Je\u015bli masz problem z dost\u0119pno\u015bci\u0105 sprz\u0119tu, napisz prosz\u0119 maila na pomoc@burn-it.pl. Postaramy si\u0119 doradzi\u0107 najlepszego \u0107wiczenie alternatywne.<\/li>\n<\/ul>\n"},{"pytanie":"Na jaki okres czasu rozpisany jest plan SG 4.0?","odpowiedz":"<p>Plan zosta\u0142 rozpisany na 9-12 tygodni w zale\u017cno\u015bci od ilo\u015bci trening\u00f3w jakie wykonasz w tygodniu. A sam dost\u0119p do planu jest <strong>do\u017cywotni<\/strong>.<\/p>\n"},{"pytanie":"Jaki jest cel programu treningowego?","odpowiedz":"<p>Celem programu jest m.in.<\/p>\n<ul>\n<li>wyr\u00f3wnaniu dysproporcji sylwetkowych<\/li>\n<li>skorygowanie wad postawy<\/li>\n<li>zwi\u0119kszenie i wyr\u00f3wnanie si\u0142y pomi\u0119dzy lew\u0105 a praw\u0105 stron\u0105,<\/li>\n<li>zwi\u0119kszenie wytrzyma\u0142o\u015bci si\u0142owej<\/li>\n<li>zwi\u0119kszenie obj\u0119to\u015bci w\u0142\u00f3kien mi\u0119\u015bniowych.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Efektem pracy z dodatkowym obci\u0105\u017ceniem zewn\u0119trznym b\u0119dzie r\u00f3wnie\u017c:<\/p>\n<ul>\n<li>pomoc w utrzymaniu lub doj\u015bcie do zaplanowanej wagi cia\u0142a,<\/li>\n<li>zwi\u0119kszenie j\u0119drno\u015bci cia\u0142a oraz tonusu mi\u0119\u015bniowego,<\/li>\n<li>poprawa biomechaniki cia\u0142a,<\/li>\n<li>poprawa metabolizmu,<\/li>\n<li>poprawa techniki wykonywanych \u0107wicze\u0144,<\/li>\n<li>maksymalizacja efekt\u00f3w dzi\u0119ki dobrze dobranym sk\u0142adowym planu treningowego jak intensywno\u015b\u0107, obj\u0119to\u015b\u0107 czy cz\u0119stotliwo\u015b\u0107.<\/li>\n<\/ul>\n"},{"pytanie":"Jestem ju\u017c troch\u0119 do\u015bwiadczona w treningu si\u0142owym - od kt\u00f3rego planu powinnam zacz\u0105\u0107?","odpowiedz":"<p>Je\u015bli Twoje do\u015bwiadczenie w treningu si\u0142owym jest przynajmniej roczne mo\u017cesz zacz\u0105\u0107 swoj\u0105 przygod\u0119 z treningami\u00a0<strong>Strong Home Gym od 2.0 Upper\/Lower<\/strong>. Jest to pierwszy plan w systemie dzielonym. Plany Strong Home Gym s\u0105 planami wymagaj\u0105cymi jak na warunki domowe. W wi\u0119kszo\u015bci wypadk\u00f3w rekomenduje jednak zacz\u0105\u0107 od planu\u00a0<strong>SHG 1.0 Full Body Workout.<\/strong><\/p>\n"},{"pytanie":"Co mam zrobi\u0107 jak sko\u0144cz\u0119 ca\u0142y plan treningowy?","odpowiedz":"<p>STRONG GYM 5.0 &#8211; BOOTY BUILDER<\/p>\n"}],"tekst_w_tle":"","id_sekcji":""}],"sekcja_kontaktowa":{"naglowek":"Masz wi\u0119cej pyta\u0144?","podnaglowek":"Skontaktuj si\u0119 z nami!","shortcode_formularza":"[contact-form-7 id=\"6942\" title=\"Skontaktuj si\u0119\"]","tekst_w_tle_pierwszy":"KONTAKT","tekst_w_tle_drugi":"Z NAMI","tekst_przed_linkami_do_innych_planow":"","linki_do_innych_planow":false}},"_links":{"self":[{"href":"https:\/\/niedobylska.com\/burn-it\/wp-json\/wp\/v2\/pages\/24916","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/niedobylska.com\/burn-it\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/niedobylska.com\/burn-it\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/niedobylska.com\/burn-it\/wp-json\/wp\/v2\/users\/659"}],"replies":[{"embeddable":true,"href":"https:\/\/niedobylska.com\/burn-it\/wp-json\/wp\/v2\/comments?post=24916"}],"version-history":[{"count":19,"href":"https:\/\/niedobylska.com\/burn-it\/wp-json\/wp\/v2\/pages\/24916\/revisions"}],"predecessor-version":[{"id":35166,"href":"https:\/\/niedobylska.com\/burn-it\/wp-json\/wp\/v2\/pages\/24916\/revisions\/35166"}],"up":[{"embeddable":true,"href":"https:\/\/niedobylska.com\/burn-it\/wp-json\/wp\/v2\/pages\/24608"}],"wp:attachment":[{"href":"https:\/\/niedobylska.com\/burn-it\/wp-json\/wp\/v2\/media?parent=24916"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}