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2.0","dodatkowy_tekst":"","id_sekcji_do_ktorej_przewijamy":"kup","wiecej_przyciskow_w_linii":false,"dodatkowe_przyciski":false,"id_sekcji":""},{"acf_fc_layout":"zdjecie_i_2_kolumny_proste","naglowek":"Plan SG 2.0 jest dla Ciebie, je\u015bli Twoim celem jest: ","zdjecie":false,"punktory_1_kolumna":[{"opis":"kontynuacja treningu si\u0142owego po opanowaniu podstaw"},{"opis":"rozbudowa masy mi\u0119\u015bniowej po\u015bladk\u00f3w"},{"opis":"stabilizacja core i uwidocznienie mi\u0119\u015bni brzucha"},{"opis":"uzyskanie smuk\u0142ych n\u00f3g"},{"opis":"praca na si\u0142\u0105 w podstawowych \u0107wiczeniach"}],"punktory_2_kolumna":[{"opis":"powr\u00f3t do treningu na si\u0142owni po przerwie"},{"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":"wyrze\u017abienie proporcjonalnej, kobiecej sylwetki"}],"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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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":"---> TU JESTE\u015a","koleczka_czy_kolko_jest_aktywne":true,"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":"","koleczka_czy_kolko_jest_aktywne":false,"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 2.0 UPPER LOWER to idealny plan dla pocz\u0105tkuj\u0105cych i \u015bredniozaawansowanych kobiet, kt\u00f3re oczekuj\u0105 rezultat\u00f3w, a nie obietnic!<\/p>\n","koleczka_cyfra":"SG 2.0","koleczka_opisy":[{"naglowek":"G\u0141\u00d3WNE ZA\u0141O\u017bENIA:","podpunkty":[{"podpunkt":"czas trwania: [[8 - 10 tygodni]]*"},{"podpunkt":"cz\u0119stotliwo\u015b\u0107 trening\u00f3w: [[3-4 razy w tygodniu]]*"},{"podpunkt":"system treningowy: [[Upper Lower]], kt\u00f3ry daje ogromny potencja\u0142 dla pocz\u0105tkuj\u0105cych i \u015brednio-zaawansowanych"},{"podpunkt":"priorytet: [[budowa si\u0142y]], nauka podstawowych boj\u00f3w si\u0142owych [[przysiad, martwy ci\u0105g, wyciskania]] oraz du\u017cy nacisk na [[mi\u0119\u015bnie g\u0142ebokie i mi\u0119\u015bnie brzucha]]"},{"podpunkt":"intensywno\u015b\u0107: [[RPE 7-10]]"},{"podpunkt":"*Istnieje mo\u017cliwo\u015b\u0107 dostosowanie planu indywidualnie do Ciebie w zale\u017cno\u015bci od Twojego czasu, zaanga\u017cowania i zdolno\u015bci regeneracyjnych"}]},{"naglowek":"PLAN SK\u0141ADA SI\u0118 Z:","podpunkty":[{"podpunkt":"32 kompletnych [[trening\u00f3w si\u0142owych]]"},{"podpunkt":"4 treningi w tygodniu: (Upper, Lower, Upper, Lower) = [[jedna rotacja]] treningowa"},{"podpunkt":"[[dw\u00f3ch 4-tygodniowych blok\u00f3w]] treningowych"},{"podpunkt":"dw\u00f3ch [[tygodniowych okres\u00f3w de-volume]]"}]},{"naglowek":"PROGRESJA:","podpunkty":[{"podpunkt":"[[Si\u0142owa]] z tygodnia na tydzie\u0144 staramy si\u0119 podnosi\u0107 coraz wi\u0119ksze ci\u0119\u017cary zachowuj\u0105c przy tym prawid\u0142ow\u0105 technik\u0119"},{"podpunkt":"[[Objeto\u015bciowa]] tzn. obj\u0119to\u015b\u0107 treningowa ro\u015bnie przez ca\u0142y okres bloku treningowego"}]},{"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 2.0","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 UPPER LOWER?","czytaj_dalej":false,"tresc":"<p style=\"text-align: center;\"><span style=\"font-size: 14pt;\">W zale\u017cno\u015bci od Twoich mo\u017cliwo\u015bci czasowych i regeneracyjnych <strong>b\u0119dziesz trenowa\u0107 po\u015bladki od 3 do 4 razy w tygodniu<\/strong>, stosuj\u0105c podstawowe wzorce ruchowe korzystaj\u0105c z ruch\u00f3w z\u0142o\u017conych takich jak r\u00f3\u017cne formy przysiad\u00f3w, ci\u0105g\u00f3w, wios\u0142owa\u0144, podci\u0105gni\u0119\u0107 czy wyciska\u0144.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 14pt;\">B\u0119dziesz si\u0119 skupia\u0107 na nauce techniki i <strong>bezpiecznym realizowaniu za\u0142o\u017ce\u0144 si\u0142owych<\/strong>.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 14pt;\">Taki <strong>etap jest niezb\u0119dny na Twojej d\u0142ugoterminowej \u015bcie\u017cce do wymarzonej sylwetki.\u00a0<\/strong><\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 14pt;\">Ka\u017cde \u0107wiczenie posiada\u00a0<strong>film instrukta\u017cowy<\/strong>\u00a0oraz kilka\u00a0<strong>najwa\u017cniejszych wskaz\u00f3wek<\/strong>\u00a0co do techniki i tego co powinna\u015b odczuwa\u0107 podczas jego wykonywania. Same \u0107wiczenia zosta\u0142y dobrane tak aby stanowi\u0142y element edukacyjny na Twoim pierwszy kroku treningu si\u0142owego.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 14pt;\">Na ka\u017cdym treningu b\u0119dziesz skupia\u0107 si\u0119 na\u00a0<strong>jednej stronie Twojego cia\u0142a st\u0105d nazwa &#8211; G\u00f3ra \/ D\u00f3\u0142, <\/strong>to najbardziej optymalne podej\u015bcie dla os\u00f3b kt\u00f3re maj\u0105 minimum 3 miesi\u0105ce sta\u017cu w treningu si\u0142owym.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 14pt;\">Je\u015bli jeste\u015b kompletnie pocz\u0105tkuj\u0105ca, zach\u0119cam Ci\u0119 do zapoznania si\u0119 z pierwszym planem SG 1.0 &#8211; FBW kt\u00f3ry to zosta\u0142 rozpisany w systemie Full Body. Dopiero gdy Twoje <strong>post\u0119py w tym systemie treningowym spowolni\u0105<\/strong> albo <strong>potrzeba Ci po prostu odmiany i nowych bod\u017ac\u00f3w treningowych, to czas wypr\u00f3bowa\u0107 trening d\u00f3\u0142 \u2013 g\u00f3ra.<\/strong><\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 14pt;\">Upper Lower to doskona\u0142e zestawienie obj\u0119to\u015bci z cz\u0119stotliwo\u015bci\u0105 treningow\u0105 danej partii mi\u0119\u015bniowej. Ka\u017cd\u0105 parti\u0119 \u0107wiczysz tu 2x w tygodniu co przek\u0142ada si\u0119 optymalny bodziec i maksimum regeneracji.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 14pt;\">Ca\u0142y plan skupia si\u0119 na <strong>budowaniu si\u0142y i<\/strong>\u00a0 <strong>kszta\u0142towaniu kobiecej sylwetki,<\/strong>\u00a0poniewa\u017c dobrali\u015bmy najlepsze \u0107wiczenia dla kobiet i zrezygnowali\u015bmy z tych, kt\u00f3re zaburzaj\u0105 kobiece proporcje.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 14pt;\">Skupiamy si\u0119 na <strong>pojedy\u0144czych seriach<\/strong> i pracy na <strong>wy\u017cszych ci\u0119\u017carach<\/strong>.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 14pt;\">Na ka\u017cdym treningu b\u0119dziesz \u0107wiczy\u0107 r\u00f3wnie\u017c <strong>mi\u0119\u015bnie brzucha<\/strong> korzystaj\u0105c z <strong>\u0107wicze\u0144 izolowanych<\/strong>.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 14pt;\">Zakresy powt\u00f3rze\u0144 jakie dla Ciebie dobrali\u015bmy to 6-10 dla \u0107wicze\u0144 ci\u0119\u017ckich, z\u0142o\u017conych wielostawowych oraz 10-20 dla \u0107wicze\u0144 izolowanych.<\/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>System treningowy podziale <strong>Upper, Lower, Upper, Lower<\/strong> to Tw\u00f3j kolejny <strong>stopie\u0144 wtajemniczenia<\/strong> po planie <strong>FBW<\/strong>, kt\u00f3ry pozwoli Ci podzieli\u0107 sw\u00f3j trening tak, aby optymalnie roz\u0142o\u017cy\u0107 ca\u0142otygodniow\u0105 obj\u0119to\u015b\u0107 treningow\u0105 na te partie, kt\u00f3re potrzebuje silna kobieta.<\/p>\n<p>Ka\u017cdy z trening\u00f3w skupia si\u0119 na podstawowych wzorcach i \u0107wiczeniach niezb\u0119dnych do <strong>budowania si\u0142y<\/strong> i <strong>uzyskania 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.<\/p>\n<p>Jego g\u0142\u00f3wny cel to<strong> budowa si\u0142y, stabilizacja mi\u0119\u015bnie core i poprawa kobiecej sylwetki<\/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><\/p>\n<p>To najlepsza opcja dla os\u00f3b pocz\u0105tkuj\u0105cych i \u015brednio-zaawansowanych kt\u00f3re wracaj\u0105 do treningu po przerwie lub w\u0142a\u015bnie uko\u0144czy\u0142 FBW.<\/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>. 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>Upper<\/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><span style=\"font-weight: 400;\">trening<\/span><strong> Lower<\/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; <strong>OFF<\/strong><\/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 4 &#8211; <\/span><span style=\"font-weight: 400;\">trening <strong>Upper<\/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 5 &#8211; <\/span><span style=\"font-weight: 400;\">trening<\/span><strong> Lower<\/strong><\/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 6 &#8211; <\/span><strong><span style=\"font-size: 14pt;\">OFF<\/span><\/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 7 &#8211; <strong>OFF<\/strong><\/span><\/li>\n<\/ul>\n","id_sekcji":""},{"acf_fc_layout":"zdjecie_w_tle_z_tekstem_wersja_2","zdjecie_tlo":{"ID":24896,"id":24896,"title":"ZDJ\u0118CIE W TLE - SZABLONY WP (1)","filename":"ZDJECIE-W-TLE-SZABLONY-WP-1-1.jpg","filesize":268136,"url":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2023\/02\/ZDJECIE-W-TLE-SZABLONY-WP-1-1.jpg","link":"https:\/\/niedobylska.com\/burn-it\/plany-treningowe\/na-silownie\/strong-gym-posladki-brzuch-2\/zdjecie-w-tle-szablony-wp-1-2\/","alt":"","author":"659","description":"","caption":"","name":"zdjecie-w-tle-szablony-wp-1-2","status":"inherit","uploaded_to":24841,"date":"2023-02-14 12:57:47","modified":"2023-02-14 12:57:47","menu_order":0,"mime_type":"image\/jpeg","type":"image","subtype":"jpeg","icon":"https:\/\/niedobylska.com\/burn-it\/wp-includes\/images\/media\/default.png","width":1920,"height":1000,"sizes":{"thumbnail":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2023\/02\/ZDJECIE-W-TLE-SZABLONY-WP-1-1-150x150.jpg","thumbnail-width":150,"thumbnail-height":150,"medium":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2023\/02\/ZDJECIE-W-TLE-SZABLONY-WP-1-1-300x156.jpg","medium-width":300,"medium-height":156,"medium_large":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2023\/02\/ZDJECIE-W-TLE-SZABLONY-WP-1-1-768x400.jpg","medium_large-width":640,"medium_large-height":333,"large":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2023\/02\/ZDJECIE-W-TLE-SZABLONY-WP-1-1-1024x533.jpg","large-width":640,"large-height":333,"1536x1536":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2023\/02\/ZDJECIE-W-TLE-SZABLONY-WP-1-1-1536x800.jpg","1536x1536-width":1536,"1536x1536-height":800,"2048x2048":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2023\/02\/ZDJECIE-W-TLE-SZABLONY-WP-1-1.jpg","2048x2048-width":1920,"2048x2048-height":1000,"gamipress-points":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2023\/02\/ZDJECIE-W-TLE-SZABLONY-WP-1-1-50x26.jpg","gamipress-points-width":50,"gamipress-points-height":26,"gamipress-achievement":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2023\/02\/ZDJECIE-W-TLE-SZABLONY-WP-1-1-100x52.jpg","gamipress-achievement-width":100,"gamipress-achievement-height":52,"gamipress-rank":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2023\/02\/ZDJECIE-W-TLE-SZABLONY-WP-1-1-100x52.jpg","gamipress-rank-width":100,"gamipress-rank-height":52,"woocommerce_thumbnail":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2023\/02\/ZDJECIE-W-TLE-SZABLONY-WP-1-1-300x300.jpg","woocommerce_thumbnail-width":300,"woocommerce_thumbnail-height":300,"woocommerce_single":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2023\/02\/ZDJECIE-W-TLE-SZABLONY-WP-1-1-600x313.jpg","woocommerce_single-width":600,"woocommerce_single-height":313,"woocommerce_gallery_thumbnail":"https:\/\/niedobylska.com\/burn-it\/wp-content\/uploads\/2023\/02\/ZDJECIE-W-TLE-SZABLONY-WP-1-1-100x100.jpg","woocommerce_gallery_thumbnail-width":100,"woocommerce_gallery_thumbnail-height":100}},"naglowek":"UPPER LOWER","podnaglowek":"czyli co dalej...","tekst":"<p><span style=\"font-weight: 400;\">Gdy ju\u017c zapoznasz si\u0119 z podstawami, nadchodzi pora <strong>na kolejny krok<\/strong> &#8211; rozw\u00f3j najwa\u017cniejszej cechy motorycznej w naszym \u017cyciu, czyli <\/span><b>si\u0142y<\/b><span style=\"font-weight: 400;\">. To czas na ruchy <strong>z\u0142o\u017cone<\/strong>, <strong>wielostawowe<\/strong>, mocno <strong>si\u0142owe<\/strong> takie jak martwy ci\u0105g, przysiady czy wyciskania. Celem<\/span> <b>Strong Gym 2.0 Upper\/Lower<\/b><span style=\"font-weight: 400;\"> jest wypracowanie i kontynuacja nauki\u00a0 techniki do ci\u0119\u017ckich \u0107wicze\u0144 si\u0142owych.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">System Upper Lower oznacza, \u017ce partie mi\u0119\u015bniowe podzielone s\u0105 na <strong>g\u00f3rne i dolne<\/strong>, a podczas jednego treningu trenujesz tylko wybran\u0105 cz\u0119\u015b\u0107 &#8211; g\u00f3r\u0119 lub d\u00f3\u0142. 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kogo jest ten plan treningowy?","odpowiedz":"<p>Plan treningowy\u00a0<strong>SG 2.0 &#8211; Upper Lower<\/strong>\u00a0zosta\u0142 zaprogramowany dla kobiet w ka\u017cdym wieku:<\/p>\n<ul class=\"tabs__descriptions\">\n<li class=\"tabs__description\">kt\u00f3re uko\u0144czy\u0142y plan<strong>SG 1.0 &#8211; FBW<\/strong>\u00a0i s\u0105 zainteresowane dalszym rozwojem<\/li>\n<li class=\"tabs__description\">kt\u00f3re uko\u0144czy\u0142y plan <strong>dla pocz\u0105tkuj\u0105cych<\/strong> \u00a0i szukaj\u0105 jeszcze lepszego rozwi\u0105zania<\/li>\n<li class=\"tabs__description\">kt\u00f3re chc\u0105\u00a0<strong>skupi\u0107 si\u0119 na budowie si\u0142y<\/strong>\u00a0oraz pracowa\u0107 nad\u00a0<strong>popraw\u0105 proporcji<\/strong>\u00a0kobiecej sylwetki.<\/li>\n<\/ul>\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 2.0?","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 1.0 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\u0144cz\u0119 ca\u0142y plan treningowy?","odpowiedz":"<p>Strong Gym 3.0 &#8211; Push Pull Glutes<\/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\/24922","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=24922"}],"version-history":[{"count":19,"href":"https:\/\/niedobylska.com\/burn-it\/wp-json\/wp\/v2\/pages\/24922\/revisions"}],"predecessor-version":[{"id":35163,"href":"https:\/\/niedobylska.com\/burn-it\/wp-json\/wp\/v2\/pages\/24922\/revisions\/35163"}],"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=24922"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}