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6 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":"[[16 kompletnych]] trening\u00f3w si\u0142owych"},{"podpunkt":"4 treningi w tygodniu: (Upper, Lower, Upper, Lower) = [[jedna rotacja]] treningowa"},{"podpunkt":"[[Jednego 4-tygodniowego]] bloku treningowe"},{"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":"dodatkowych zada\u0144 kondycyjnych w formie [[FINISHER\u2019a]] na zako\u0144czenie ka\u017cdego treningu si\u0142owego"},{"podpunkt":"[[rad i wskaz\u00f3wek]] jak efektywnie wykorzysta\u0107 elementy znajduj\u0105ce si\u0119 w Twoim domu do treningu si\u0142owego."}]},{"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 SHG 2.0","koleczka_id_sekcji_do_ktorej_przewijamy":"kup","id_sekcji":"porownanie-planow"},{"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 SHG 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; 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kogo jest ten plan treningowy?","odpowiedz":"<p>Plan treningowy\u00a0<strong>SHG 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>SHG 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\">Hantle. Je\u015bli regulowane, to o \u0142\u0105cznej wadze min. 10 kg. Je\u015bli wolne &#8211; proponuje hantle o wadze: 2&#215;10 kg, 2&#215;7,5 kg, 2&#215;5 kg, 2x 2,5 kg<\/li>\n<li aria-level=\"1\">gumy oporowe mini band (zestaw trzech gum)<\/li>\n<li aria-level=\"1\">gumy oporowe power band \u2013 min. 2 sztuki (op\u00f3r 3-16 kg)<\/li>\n<li aria-level=\"1\">uchwyt drzwiowy do gum powerband<\/li>\n<li aria-level=\"1\">krzes\u0142o<\/li>\n<li aria-level=\"1\">mata<\/li>\n<\/ul>\n<p>* Je\u015bli do tej pory nie zaopatrzy\u0142a\u015b si\u0119 w sprz\u0119t, mo\u017cesz go kupi\u0107 korzystaj\u0105c z mojej zni\u017cki w sklepie \u201cEkspertfitness\u201d. Link do strony:\u00a0<strong><a href=\"https:\/\/www.ekspertfitness.com\/\">https:\/\/www.ekspertfitness.com\/<\/a><\/strong>. Po wpisaniu kodu:\u00a0<strong>BURNIT<\/strong>\u00a0od Twojego rachunku odejmie si\u0119 10 % warto\u015bci zam\u00f3wienia. W sklepie znajdziesz zar\u00f3wno gumy oporowe jak i hantle. Rozk\u0142adane hantle znajdziesz te\u017c w Decathlonie, jak i na Allegro. Nie jest to du\u017cy koszt.<\/p>\n"},{"pytanie":"Na jaki okres czasu rozpisany jest plan?","odpowiedz":"<p>Plan zosta\u0142 rozpisany na 4-6 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":"Masa czy rze\u017aba? Co uzyskam wykonuj\u0105c plan?","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 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. 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