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jest dla Ciebie, je\u015bli Twoim celem jest: ","zdjecie":false,"punktory_1_kolumna":[{"opis":"uzyskanie kobiecej sylwetki"},{"opis":"rozbudowa po\u015bladk\u00f3w"},{"opis":"uwidocznienie mi\u0119\u015bni brzucha"},{"opis":"uzyskanie smuk\u0142ych n\u00f3g"}],"punktory_2_kolumna":[{"opis":"powr\u00f3t do treningu na si\u0142owni"},{"opis":"uj\u0119drnienie ca\u0142ego cia\u0142a"},{"opis":"stanie si\u0119 silniejsz\u0105 i jeszcze bardziej pewn\u0105 siebie"},{"opis":"postawienie sobie ambitnego wyzwania"}],"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 D\u0141UGOTERMINOWE\r\n","ikonki":[{"zdjecie":{"ID":143,"id":143,"title":"favicon","filename":"favicon.png","filesize":4610,"url":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2019\/10\/favicon.png","link":"https:\/\/niedobylska.com\/burn-it\/?attachment_id=143","alt":"Burn It","author":"2598","description":"","caption":"","name":"favicon","status":"inherit","uploaded_to":24613,"date":"2019-10-27 11:09:45","modified":"2023-02-03 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PO\u015aLADKI"},{"zdjecie":{"ID":143,"id":143,"title":"favicon","filename":"favicon.png","filesize":4610,"url":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2019\/10\/favicon.png","link":"https:\/\/niedobylska.com\/burn-it\/?attachment_id=143","alt":"Burn It","author":"2598","description":"","caption":"","name":"favicon","status":"inherit","uploaded_to":24613,"date":"2019-10-27 11:09:45","modified":"2023-02-03 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PROPORCJI"}],"id_sekcji":""},{"acf_fc_layout":"koleczka","koleczka_tekst_przed_naglowkiem":"Zaufaj naszemu do\u015bwiadczeniu i przesta\u0144 trenowa\u0107 intuicyjnie. Id\u017a zgodnie z","koleczka_naglowek":"NASZ\u0104 REKOMENDOWAN\u0104 \u015aCIE\u017bK\u0104 TWOJEGO ROZWOJU","koleczka_podnaglowek":"<p>i wykonuj plany zgodnie z podan\u0105 kolejno\u015bci\u0105, aby uzyska\u0107 najlepsze rezultaty.<\/p>\n","koleczka_tytul":"","koleczka_podtytul":"","koleczka_koleczka":[{"koleczka_tytul_kopia":"SG 1.0 Full Body Workout","koleczka_podtytul_kopia":"","koleczka_czy_kolko_jest_aktywne":false,"koleczka_link":{"title":"","url":"https:\/\/niedobylska.com\/burn-it\/plany-treningowe\/na-silownie\/strong-gym-full-body-workout","target":""}},{"koleczka_tytul_kopia":"SG 2.0 Upper Lower","koleczka_podtytul_kopia":"","koleczka_czy_kolko_jest_aktywne":false,"koleczka_link":{"title":"","url":"https:\/\/niedobylska.com\/burn-it\/plany-treningowe\/na-silownie\/strong-gym-upper-lower","target":""}},{"koleczka_tytul_kopia":"SG 3.0 Push Pull Glutes","koleczka_podtytul_kopia":"---> TU JESTE\u015a","koleczka_czy_kolko_jest_aktywne":true,"koleczka_link":{"title":"","url":"https:\/\/niedobylska.com\/burn-it\/plany-treningowe\/na-silownie\/strong-gym-push-pull-posladki","target":""}},{"koleczka_tytul_kopia":"SG 4.0 Front2Back","koleczka_podtytul_kopia":"","koleczka_czy_kolko_jest_aktywne":false,"koleczka_link":{"title":"","url":"https:\/\/niedobylska.com\/burn-it\/plany-treningowe\/na-silownie\/strong-gym-front2back","target":""}},{"koleczka_tytul_kopia":"SG 5.0 Booty Builder","koleczka_podtytul_kopia":"","koleczka_czy_kolko_jest_aktywne":false,"koleczka_link":{"title":"","url":"https:\/\/niedobylska.com\/burn-it\/plany-treningowe\/na-silownie\/strong-gym-posladki-brzuch","target":""}},{"koleczka_tytul_kopia":"SG 6.0 Booty Builder 2       ","koleczka_podtytul_kopia":"","koleczka_czy_kolko_jest_aktywne":false,"koleczka_link":{"title":"","url":"https:\/\/niedobylska.com\/burn-it\/plany-treningowe\/na-silownie\/strong-gym-posladki-brzuch-2","target":""}}],"schowaj_czerwone_pole":false,"koleczka_dodatkowy_opis":"<p>STRONG GYM 3.0 PUSH PULL GLUTES to idealny plan dla pocz\u0105tkuj\u0105cych i \u015brednio-zaawansowanych kobiet, kt\u00f3re chc\u0105 skupi\u0107 si\u0119 na rozwoju swojej sylwetki.<\/p>\n","koleczka_cyfra":"SG 3.0 Push Pull Legs","koleczka_opisy":[{"naglowek":"G\u0141\u00d3WNE ZA\u0141O\u017bENIA:","podpunkty":[{"podpunkt":"czas trwania: [[8 tygodni]]"},{"podpunkt":"cz\u0119stotliwo\u015b\u0107 trening\u00f3w: [[3 razy w tygodniu]]*"},{"podpunkt":"system treningowy: [[Push Pull Glutes]] kt\u00f3ry daje ogromny potencja\u0142 w kszta\u0142towaniu Twojej sylwetki"},{"podpunkt":"priorytet: [[kobieca sylwetka]]"},{"podpunkt":"doskona\u0142y podzia\u0142 aby skupi\u0107 si\u0119 nad Twoimi [[wynikami sylwetkowymi]]"},{"podpunkt":"intensywno\u015b\u0107: [[RPE8-10]]"},{"podpunkt":"System dla os\u00f3b na [[ka\u017cdym poziomie zaawansowania]]"}]},{"naglowek":"PLAN SK\u0141ADA SI\u0118 Z:","podpunkty":[{"podpunkt":"24 kompletnych [[trening\u00f3w si\u0142owych]]"},{"podpunkt":"3 treningi w tygodniu: (Push, Pull, Glutes) = [[jedna rotacja]] treningowa"},{"podpunkt":"[[o\u015bmiu tygodni]] optymalnie zaprogramowanych trening\u00f3w"},{"podpunkt":"[[4 tygodniowego okresu akumulacji]] charakteryzuj\u0105cego si\u0119 rosn\u0105c\u0105 obj\u0119to\u015bci\u0105 poprzez dodawanie serii i powt\u00f3rze\u0144 w g\u0142\u00f3wnych \u0107wiczeniach."},{"podpunkt":"[[tygodniowego okresu deload]] pozwalaj\u0105cego z\u0142apa\u0107 oddech i nabra\u0107 si\u0142 przed okresem intensyfikacji"},{"podpunkt":"[[3 tygodniowego okresu intensyfikacji]], podczas kt\u00f3rego ro\u015bnia skala relatywnego wysi\u0142ku (RPE)"},{"podpunkt":"tygodnia [[Max Potentation Week]], kt\u00f3ry finalnie wyzwoli Tw\u00f3j hipertroficzny i sylwetkowy potencja\u0142"}]},{"naglowek":"PROGRESJA:","podpunkty":[{"podpunkt":"[[Profesjonalnie zaplanowana progresja treningowa]], oferuj\u0105ca nowe bod\u017ace w ka\u017cdym tygodniu bez niepotrzebnych zmian zaburzaj\u0105cych Twoj\u0105 adaptacj\u0119 treningow\u0105."},{"podpunkt":"[[Progresja obj\u0119to\u015bciowa]] tzn. obj\u0119to\u015b\u0107 treningowa ro\u015bnie przez pierwsze 4 tygodnie"},{"podpunkt":"[[Intensywno\u015b\u0107 trening\u00f3w wzrasta]] w drugiej po\u0142owie planu"}]},{"naglowek":"KA\u017bDY TRENING SK\u0141ADA SI\u0118 Z:","podpunkty":[{"podpunkt":"[[dok\u0142adnej rozgrzewki i rozci\u0105gania]] przedstawionej w formie filmu krok po kroku, kt\u00f3r\u0105 wykonasz razem ze mn\u0105"},{"podpunkt":"[[serii \u0107wicze\u0144 aktywuj\u0105cych]] selektywnie dobranych pod dane grupy mi\u0119\u015bniowe"},{"podpunkt":"kompletnie rozpisanej [[cz\u0119\u015bci g\u0142\u00f3wnej treningu]] z zastosowaniem tempa, sugerowanego ci\u0119\u017caru w formie RPE, przerw pomi\u0119dzy seriami jak i \u0107wiczeniami"},{"podpunkt":"odpowiednio dobranych [[zakres\u00f3w powt\u00f3rze\u0144]] dla \u0107wiczenia"},{"podpunkt":"[[rad i wskaz\u00f3wek]] jak efektywnie wykorzysta\u0107 elementy znajduj\u0105ce si\u0119 w Twoim domu do treningu si\u0142owego."}]}],"koleczka_opisy_z_ikonami":false,"koleczka_tekst_przycisku_do_przewijania":"KUP PLAN SG 3.0","koleczka_id_sekcji_do_ktorej_przewijamy":"kup","id_sekcji":""},{"acf_fc_layout":"tekst","naglowek":"JAK B\u0118DZIE WYGL\u0104DA\u0106 TW\u00d3J TRENING Z PLANEM PUSH PULL GLUTES?","czytaj_dalej":false,"tresc":"<p style=\"text-align: center;\"><span style=\"font-size: 14pt;\">Plan ten ze wzgl\u0119du na jego nacisk na <strong>aspekty sylwetkowe<\/strong> b\u0119dzie wymaga\u0142 od Ciebie <strong>3 trening\u00f3w w tygodniu<\/strong>. Podczas <strong>treningu Push<\/strong> b\u0119dziesz trenowa\u0107 takie partie mi\u0119\u015bniowe jak klatka, barki i triceps, podczas <strong>treningu Pull<\/strong> skupisz si\u0119 na wszystkich mi\u0119\u015bniach plec\u00f3w, ty\u0142u bark\u00f3w, bicepsie oraz po\u015bladkach g\u0142\u00f3wnie we wzorcu hip-hinge czyli wszelkiego typu martwe ci\u0105gi czy prostowania tu\u0142owia. <strong>Trening Glutes<\/strong> to po\u015bladki we wszystkich innych wzorcach np. hip thrust czy \u0107wiczenia izolowane, mi\u0119\u015bnie dwug\u0142owe i czworog\u0142owe uda oraz \u0142ydki. Na ka\u017cdym treningu nie zabraknie miejsca na \u0107wiczenia mi\u0119\u015bni brzucha.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 14pt;\">W zale\u017cno\u015bci od z\u0142o\u017cono\u015bci \u0107wiczenia oraz bloku w kt\u00f3rym b\u0119dziesz si\u0119 znajdywa\u0107 b\u0119dziesz wykonywa\u0107 <strong>1-3 serie<\/strong> danego \u0107wiczenia w zakresach <strong>6-20 powt\u00f3rze\u0144<\/strong> tak, aby zaatakowa\u0107 wszystkie mi\u0119\u015bnie pod r\u00f3\u017cnymi k\u0105tami.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 14pt;\">Podzia\u0142 ten ma ogromny potencja\u0142 je\u015bli chodzi o rozw\u00f3j sylwetki. Intensywno\u015b\u0107 i obj\u0119to\u015b\u0107 poszczeg\u00f3lnych \u0107wicze\u0144 zosta\u0142a dobrana tak, aby maksymalizowa\u0107 Twoje rezultaty i zbli\u017ca\u0107 Ci\u0119 do wymarzonej sylwetki.<\/span><\/p>\n","id_sekcji":""},{"acf_fc_layout":"zdjecie_i_tekst_wersja_1","zdjecie":{"ID":24621,"id":24621,"title":"zdj\u0119cie do diety do po\u0142owy","filename":"zdjecie-do-diety-do-polowy.jpg","filesize":132397,"url":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2023\/02\/zdjecie-do-diety-do-polowy.jpg","link":"https:\/\/niedobylska.com\/burn-it\/?attachment_id=24621","alt":"","author":"659","description":"","caption":"","name":"zdjecie-do-diety-do-polowy","status":"inherit","uploaded_to":24613,"date":"2023-02-03 10:32:59","modified":"2023-02-03 10:32:59","menu_order":0,"mime_type":"image\/jpeg","type":"image","subtype":"jpeg","icon":"https:\/\/niedobylska.com\/burn-it\/wp-includes\/images\/media\/default.png","width":1200,"height":1500,"sizes":{"thumbnail":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2023\/02\/zdjecie-do-diety-do-polowy-150x150.jpg","thumbnail-width":150,"thumbnail-height":150,"medium":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2023\/02\/zdjecie-do-diety-do-polowy-240x300.jpg","medium-width":240,"medium-height":300,"medium_large":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2023\/02\/zdjecie-do-diety-do-polowy-768x960.jpg","medium_large-width":640,"medium_large-height":800,"large":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2023\/02\/zdjecie-do-diety-do-polowy-819x1024.jpg","large-width":640,"large-height":800,"1536x1536":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2023\/02\/zdjecie-do-diety-do-polowy.jpg","1536x1536-width":1200,"1536x1536-height":1500,"2048x2048":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2023\/02\/zdjecie-do-diety-do-polowy.jpg","2048x2048-width":1200,"2048x2048-height":1500,"gamipress-points":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2023\/02\/zdjecie-do-diety-do-polowy-40x50.jpg","gamipress-points-width":40,"gamipress-points-height":50,"gamipress-achievement":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2023\/02\/zdjecie-do-diety-do-polowy-80x100.jpg","gamipress-achievement-width":80,"gamipress-achievement-height":100,"gamipress-rank":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2023\/02\/zdjecie-do-diety-do-polowy-80x100.jpg","gamipress-rank-width":80,"gamipress-rank-height":100,"woocommerce_thumbnail":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2023\/02\/zdjecie-do-diety-do-polowy-300x300.jpg","woocommerce_thumbnail-width":300,"woocommerce_thumbnail-height":300,"woocommerce_single":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2023\/02\/zdjecie-do-diety-do-polowy-600x750.jpg","woocommerce_single-width":600,"woocommerce_single-height":750,"woocommerce_gallery_thumbnail":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2023\/02\/zdjecie-do-diety-do-polowy-100x100.jpg","woocommerce_gallery_thumbnail-width":100,"woocommerce_gallery_thumbnail-height":100}},"naglowek":"SYSTEM TRENINGOWY","podnaglowek":"Co jest w nim wyj\u0105tkowego?","tresc":"<p><span style=\"font-size: 14pt;\">Autorski system treningowy w podziale<strong> Push, Pull, Glutes <\/strong>to Tw\u00f3j kolejny <strong>stopie\u0144 wtajemniczenia<\/strong> po planie Upper\/Lower, kt\u00f3ry pozwoli Ci podzieli\u0107 Tw\u00f3j trening tak, aby optymalnie roz\u0142o\u017cy\u0107 ca\u0142otygodniow\u0105 obj\u0119to\u015b\u0107 treningow\u0105 na te partie, kt\u00f3re potrzebuje kobieca sylwetka. Ka\u017cdy z dni treningowych daje ogromne mo\u017cliwo\u015bci w doborze konkretnych \u0107wicze\u0144 w celu optymalizacji efekt\u00f3w oraz kontrolowania Twojego zm\u0119czenia.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">Ka\u017cdy z trening\u00f3w skupia si\u0119 na wzorcach i \u0107wiczeniach niezb\u0119dnych do uzyskania <strong>kobiecej sylwetki<\/strong>. Nie ma tu miejsca na przypadkowe i zb\u0119dne \u0107wiczenia wplecione tylko po to aby zape\u0142ni\u0107 Tw\u00f3j tygodniowy plan.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">Plan zosta\u0142 u\u0142o\u017cony tak, aby\u015b mog\u0142a trenowa\u0107 <strong>po\u015bladki min. 2 razy w tygodniu.<\/strong><\/span><\/p>\n<p><span style=\"font-size: 14pt;\">Jego g\u0142\u00f3wny cel to<strong> hipertrofia w czystej postaci<\/strong>, niezale\u017cnie od tego czy chcesz zbudowa\u0107 mi\u0119\u015bnie czy ochroni\u0107 je przez katabolizmem &#8211; dostarczysz nim <strong>najlepszy bodziec dla Twoich mi\u0119\u015bni!<\/strong><\/span><\/p>\n<p><span style=\"font-size: 14pt;\">To <strong>pierwszy i jedyny<\/strong> do tej pory taki plan na polskim rynku fitness.<\/span><\/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 3 dni treningowych + dw\u00f3ch lub trzech dni odpoczynku<\/strong>. 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. Dlatego w za\u0142o\u017ceniach napisane jest, \u017ce trwa on od 8 &#8211; 10 tygodni &#8211; w\u0142a\u015bnie ze wzgl\u0119du na mo\u017cliwo\u015b\u0107 wyd\u0142u\u017cenia rotacji treningowej.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span style=\"font-size: 14pt;\">Jak wygl\u0105da rekomendowana przez nas rotacja treningowa:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400; text-align: center;\" aria-level=\"1\"><span style=\"font-size: 14pt;\"><span style=\"font-weight: 400;\">dzie\u0144 1 &#8211; <\/span><span style=\"font-weight: 400;\">trening<\/span><span style=\"font-weight: 400;\"> typu <strong>Push<\/strong><\/span><\/span><\/li>\n<li style=\"font-weight: 400; text-align: center;\" aria-level=\"1\"><span style=\"font-size: 14pt;\"><span style=\"font-weight: 400;\">dzie\u0144 2 &#8211; <\/span><strong>OFF<br \/>\n<\/strong><\/span><\/li>\n<li style=\"font-weight: 400; text-align: center;\" aria-level=\"1\"><span style=\"font-weight: 400; font-size: 14pt;\">dzie\u0144 3 &#8211; 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takie podej\u015bcie to doskona\u0142a droga do sylwetki klepsydry o kt\u00f3rej tyle z nas marzy. <\/b><\/span><\/p>\n<p><span style=\"font-size: 14pt;\">System treningowy\u00a0 push\/pull\/glutes to <b>m\u00f3j autorski system<\/b> na uzyskanie po\u017c\u0105danego efektu kobiecej sylwetki. W tym planie \u0107wiczenia s\u0105 nieco bardziej skomplikowane, wymagaj\u0105 od Ciebie opanowania podstaw i odpowiedniego czucia mi\u0119\u015bniowego. <\/span><\/p>\n<p><span style=\"font-size: 14pt;\">Ten plan to r\u00f3wnie\u017c <strong>doskona\u0142y start<\/strong> dla wszystkich, kt\u00f3rzy opanowanie podstaw maj\u0105 ju\u017c za sob\u0105.<\/span><\/p>\n","kolor_tekstu":"#333333","justowanie":"polowakoniec","zmiana_szerokosci_tekstu":"","id_sekcji":""},{"acf_fc_layout":"koleczka","koleczka_tekst_przed_naglowkiem":"","koleczka_naglowek":"","koleczka_podnaglowek":"","koleczka_tytul":"PODSUMUJMY","koleczka_podtytul":"","koleczka_koleczka":false,"schowaj_czerwone_pole":false,"koleczka_dodatkowy_opis":"<p>najwa\u017cniejsze informacje o planie SG 3.0 Push Pull Glutes<\/p>\n","koleczka_cyfra":"lvl up!","koleczka_opisy":false,"koleczka_opisy_z_ikonami":[{"ikonka":{"ID":6909,"id":6909,"title":"icon_1","filename":"icon_1.svg","filesize":697,"url":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2021\/01\/icon_1.svg","link":"https:\/\/niedobylska.com\/burn-it\/?attachment_id=6909","alt":"","author":"851","description":"","caption":"","name":"icon_1","status":"inherit","uploaded_to":6773,"date":"2021-01-18 10:48:00","modified":"2021-01-18 10:48:00","menu_order":0,"mime_type":"image\/svg+xml","type":"image","subtype":"svg+xml","icon":"https:\/\/niedobylska.com\/burn-it\/wp-includes\/images\/media\/default.png","width":83,"height":83,"sizes":{"thumbnail":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2021\/01\/icon_1.svg","thumbnail-width":83,"thumbnail-height":83,"medium":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2021\/01\/icon_1.svg","medium-width":83,"medium-height":83,"medium_large":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2021\/01\/icon_1.svg","medium_large-width":83,"medium_large-height":83,"large":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2021\/01\/icon_1.svg","large-width":83,"large-height":83,"1536x1536":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2021\/01\/icon_1.svg","1536x1536-width":83,"1536x1536-height":83,"2048x2048":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2021\/01\/icon_1.svg","2048x2048-width":83,"2048x2048-height":83,"gamipress-points":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2021\/01\/icon_1.svg","gamipress-points-width":83,"gamipress-points-height":83,"gamipress-achievement":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2021\/01\/icon_1.svg","gamipress-achievement-width":83,"gamipress-achievement-height":83,"gamipress-rank":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2021\/01\/icon_1.svg","gamipress-rank-width":83,"gamipress-rank-height":83,"woocommerce_thumbnail":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2021\/01\/icon_1.svg","woocommerce_thumbnail-width":83,"woocommerce_thumbnail-height":83,"woocommerce_single":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2021\/01\/icon_1.svg","woocommerce_single-width":83,"woocommerce_single-height":83,"woocommerce_gallery_thumbnail":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2021\/01\/icon_1.svg","woocommerce_gallery_thumbnail-width":83,"woocommerce_gallery_thumbnail-height":83}},"naglowek":"DLA KOGO? 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kogo jest ten plan treningowy?","odpowiedz":"<p>Plan treningowy <strong>SG 3.0 \u2013 Push Pull Glutes<\/strong> zosta\u0142 zaprogramowany dla kobiet w ka\u017cdym wieku, zar\u00f3wno pocz\u0105tkuj\u0105cych, jak i \u015bredniozaawansowanych.<\/p>\n<p>Plan <strong>SG 3.0<\/strong> to doskona\u0142a kontynuacja planu SG 2.0 Silna Kobieta. Dla wszystkich z Was chc\u0105cych kontynuowa\u0107 swoj\u0105 przygod\u0119 z z <strong>BURN IT<\/strong>.<\/p>\n<p>Plan treningowy <strong>SG 3.0<\/strong> zosta\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 <strong>STRONG GYM 3.0<\/strong> zosta\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 3.0?","odpowiedz":"<p>Plan zosta\u0142 rozpisany na 8-10 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>Je\u015bli chodzi o cel zwi\u0105zany z Twoj\u0105 wag\u0105 i poziomem tkanki t\u0142uszczowej \u2013 wszystko zale\u017cy od strategii jak\u0105 przyjmiesz w kuchni. Powy\u017cszy trening ma charakter hipertroficzny zatem b\u0119dzie Ci\u0119 wspiera\u0142 niezale\u017cnie od wybranego scenariusza:<\/p>\n<ul>\n<li>utrata tkanki t\u0142uszczowej<\/li>\n<li>budowa masy mi\u0119\u015bniowej<\/li>\n<li>rekompozycja sk\u0142adu cia\u0142a<\/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 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>SG 1.0 Full Body Workout.<\/strong><\/p>\n"},{"pytanie":"Co mam zrobi\u0107 jak sko\u0144caz\u0119 ca\u0142y plan treningowy?","odpowiedz":"<p>Strong Gym 4.0 &#8211; Front2Back<\/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\/24919","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=24919"}],"version-history":[{"count":25,"href":"https:\/\/niedobylska.com\/burn-it\/wp-json\/wp\/v2\/pages\/24919\/revisions"}],"predecessor-version":[{"id":35165,"href":"https:\/\/niedobylska.com\/burn-it\/wp-json\/wp\/v2\/pages\/24919\/revisions\/35165"}],"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=24919"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}