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Ciebie, je\u015bli Twoim celem jest: ","zdjecie":false,"punktory_1_kolumna":[{"opis":"rozpocz\u0119cie treningu si\u0142owego dla kobiet na si\u0142owni"},{"opis":"nauka techniki i podstaw treningu na si\u0142owni"},{"opis":"uwidocznienie mi\u0119\u015bni brzucha"},{"opis":"uzyskanie smuk\u0142ych n\u00f3g"},{"opis":"wyrze\u017abienie proporcjonalnej, kobiecej sylwetki"}],"punktory_2_kolumna":[{"opis":"rozbudowa masy mi\u0119\u015bniowej po\u015bladk\u00f3w"},{"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 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10 tygodni]]*"},{"podpunkt":"cz\u0119stotliwo\u015b\u0107 trening\u00f3w: [[3-4 razy w tygodniu]]*"},{"podpunkt":"system treningowy: [[Full Body Workourt]] kt\u00f3ry daje ogromny potencja\u0142 dla pocz\u0105tkuj\u0105cych"},{"podpunkt":"priorytet: [[kobieca sylwetka]] oraz du\u017cy nacisk na [[brzuch]]"},{"podpunkt":"intensywno\u015b\u0107: [[RPE7-10]]"},{"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":"3-4 trening\u00f3w w tygodniu na kt\u00f3rych trenujemy ca\u0142e cia\u0142o"},{"podpunkt":"[[dw\u00f3ch 4-tygodniowych blok\u00f3w]] treningowych"},{"podpunkt":"dw\u00f3ch [[tygodniowych okres\u00f3w roztrenowania]]"}]},{"naglowek":"PROGRESJA:","podpunkty":[{"podpunkt":"[[Objeto\u015bciowa]] tzn. obj\u0119to\u015b\u0107 treningowa ro\u015bnie przez ca\u0142y okres bloku treningowego"},{"podpunkt":"[[Intensywno\u015b\u0107 trening\u00f3w wzrasta]] od z tygodnia na tydzie\u0144 od warto\u015bci RPE 7-8 w pierwszych tygodniach do RPE 9-10 w ostatnich tygodniach"},{"podpunkt":"[[Nowe bardziej wymagaj\u0105ce \u0107wiczenia]] w drugim bloku treningowym"}]},{"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":"KUPUJ\u0118 PLAN SG 1.0 FBW","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 FBW?","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\u00a0 od 3 do 4 razy w tygodniu<\/strong>, stosuj\u0105c podstawowe wzorce ruchowe oraz<strong> \u0107wiczenia dla pocz\u0105tkuj\u0105cych,<\/strong> kt\u00f3r\u0119 b\u0119d\u0105 odpowiedni\u0105 baz\u0105 do kolejnych plan\u00f3w.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 14pt;\">Ka\u017cde \u0107wiczenie posiada <strong>film instrukta\u017cowy<\/strong> oraz kilka <strong>najwa\u017cniejszych wskaz\u00f3wek<\/strong> co 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 <strong>ca\u0142ym ciele<\/strong> bez podzia\u0142u na partie, to najbardziej optymalne podej\u015bcie je\u015bli chodzi o osoby pocz\u0105tkuj\u0105ce lub powracaj\u0105ce do treningu si\u0142owego. W treningu <strong>FBW<\/strong> ma\u0142a obj\u0119to\u015b\u0107 na dany mi\u0119sie\u0144 na jednym treningu jest kompensowana cz\u0119stotliwo\u015bci\u0105.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 14pt;\">Ca\u0142y plan skupia si\u0119 na <strong>kszta\u0142towaniu kobiecej sylwetki,<\/strong> poniewa\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;\">Trening wykonujemy w du\u017cej cz\u0119\u015bci w<strong> superseriach i seriach \u0142\u0105czonych,<\/strong> tak, aby Tw\u00f3j trening by\u0142 jeszcze bardziej intensywny. <\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 14pt;\">Na ka\u017cdym treningu b\u0119dziesz \u0107wiczy\u0107 r\u00f3wnie\u017c mi\u0119\u015bnie brzucha. <\/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<p>&nbsp;<\/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>Autorski system treningowy <strong>FBW Full Body Workout<\/strong> to Tw\u00f3j <strong>pierwszy stopie\u0144 wtajemniczenia,<\/strong> kt\u00f3ry pozwoli Ci oswoi\u0107 si\u0119 z treningiem oraz\u00a0 optymalnie roz\u0142o\u017cy\u0107 ca\u0142otygodniow\u0105 obj\u0119to\u015b\u0107 treningow\u0105 na te partie, kt\u00f3re potrzebuje kobieca sylwetka.<\/p>\n<p>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.<\/p>\n<p>Jego g\u0142\u00f3wny cel to<strong> wprowadzenie do treningu si\u0142owego i edukacja<\/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 system skierowany do os\u00f3b pocz\u0105tkuj\u0105cych kt\u00f3ry gwarantuje najlepsze rezultaty.<\/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. Dlatego w za\u0142o\u017ceniach napisane jest, \u017ce trwa on od 12-16 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 <strong>FBW<\/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> FBW<\/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 <\/span><strong>FBW<\/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 5 &#8211; <\/span><span style=\"font-weight: 400;\">trening<\/span><strong> FBW<\/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>OFF<\/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; 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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":"FBW","podnaglowek":"czyli doskona\u0142y plan wprowadzaj\u0105cy na pocz\u0105tek","tekst":"<p style=\"text-align: left;\"><span style=\"font-size: 14pt;\"><span style=\"font-weight: 400;\">System<\/span><b> FBW<\/b> to doskona\u0142e zestawienie <strong>obj\u0119to\u015bci, intensywno\u015bci i cz\u0119stotliwo\u015bci<\/strong> treningu dla pocz\u0105tkuj\u0105cych kobiet.<\/span><\/p>\n<p><span class=\"ILfuVd\" lang=\"pl\" style=\"font-size: 14pt;\"><span class=\"hgKElc\">Ka\u017cda partia cia\u0142a jest stymulowana do wzrostu 4 razy w tygodniu, jest to 4 razy wi\u0119cej ni\u017c w klasycznym treningu dzielonym.\u00a0<\/span><\/span><\/p>\n<p><span style=\"font-size: 14pt;\">Taki efekt co dostarcza silnych <strong>bod\u017ac\u00f3w<\/strong> <strong>stymuluj\u0105cych<\/strong> <strong>mi\u0119\u015bnie<\/strong>. <span class=\"ILfuVd\" lang=\"pl\" style=\"font-size: 14pt;\"><span class=\"hgKElc\">Jak pokazuj\u0105 badania, wzmo\u017cona synteza bia\u0142ka zachodzi na oko\u0142o 48 godzin po treningu. <\/span><\/span>Odpowied\u017a anaboliczna, dzi\u0119ki trenowaniu du\u017cych grup mi\u0119\u015bniowych na ka\u017cdym treningu, b\u0119dzie du\u017ca co pomo\u017ce nam w <strong>maksymalizacji efekt\u00f3w<\/strong>, co jest bardzo wa\u017cne<\/span><span style=\"font-size: 14pt;\">\u00a0dla os\u00f3b pocz\u0105tkuj\u0105cych.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">System FBW jest r\u00f3wnie\u017c bardzo <strong>wybaczaj\u0105cy<\/strong>, je\u015bli wypadnie nam jeden trening w tygodniu to nic wielkiego si\u0119 nie sta\u0142o.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">FBW to <strong>r\u00f3wnomierny rozw\u00f3j<\/strong> ca\u0142ej sylwetki, to <\/span><span style=\"font-size: 14pt;\">r\u00f3wnie\u017c doskona\u0142y system do utraty tkanki t\u0142uszczowej ze wzgl\u0119du na cz\u0119sto dostarczany bodziec.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">Cz\u0119sto powtarzane \u0107wiczenia, prze\u0142o\u017c\u0105 si\u0119 na jeszcze<strong> lepsz\u0105 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kogo jest ten plan treningowy?","odpowiedz":"<p>Plan treningowy\u00a0<strong>SG 1.0 &#8211; FBW<\/strong>\u00a0zosta\u0142 zaprogramowany dla kobiet w ka\u017cdym wieku:<\/p>\n<ul class=\"tabs__descriptions\">\n<li class=\"tabs__description\">pocz\u0105tkuj\u0105cych i \u015bredniozaawanowanych<\/li>\n<li>kt\u00f3re chc\u0105 rozpocz\u0105\u0107 przygod\u0119 z BURN IT<\/li>\n<li>kt\u00f3re chcia\u0142yby nauczy\u0107 si\u0119 prawid\u0142owej techniki wykonywania \u0107wicze\u0144 si\u0142owych<\/li>\n<li class=\"tabs__description\">pracowa\u0107 nad\u00a0<strong>popraw\u0105 proporcji<\/strong>\u00a0kobiecej sylwetki.<\/li>\n<li class=\"tabs__description\">pragn\u0105cych pracowa\u0107 nad swoj\u0105 form\u0105, wykorzystuj\u0105c w treningach dodatkowe obci\u0105\u017cenie zewn\u0119trzne<\/li>\n<li>kt\u00f3re trenowa\u0142y ze mn\u0105 podczas codziennych Live\u2019\u00f3w w czasie pandemii<\/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 1.0?","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\u0144cz\u0119 ca\u0142y plan treningowy?","odpowiedz":"<p>STRONG GYM 2.0 &#8211; Upper\/Lower<\/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\/24926","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=24926"}],"version-history":[{"count":25,"href":"https:\/\/niedobylska.com\/burn-it\/wp-json\/wp\/v2\/pages\/24926\/revisions"}],"predecessor-version":[{"id":33801,"href":"https:\/\/niedobylska.com\/burn-it\/wp-json\/wp\/v2\/pages\/24926\/revisions\/33801"}],"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=24926"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}