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co zyskujesz?","napis_w_tle":"P","kafelki":[{"opis":"<p style=\"text-align: center;\"><strong>TRENING:<\/strong><br \/>\nOptymalne rozgrzewki<br \/>\nKompletny plan treningowy<br \/>\nDodatkowe zadania kondycyjne<br \/>\nWsp\u00f3lne rozci\u0105gania<\/p>\n"},{"opis":"<p style=\"text-align: center;\"><strong>WIEDZA I EDUKACJA:<\/strong><br \/>\nMoje Materia\u0142y &#8211; tylko praktyczna wiedza<br \/>\nDost\u0119p do spo\u0142eczno\u015bci Burn IT<br \/>\nFilmy instrukta\u017cowe<br \/>\nWskaz\u00f3wki jak od trenera personalnego<\/p>\n"},{"opis":"<p style=\"text-align: center;\"><strong>MOTYWACJA:<\/strong><br \/>\nZbierasz punkty do\u015bwiadczenia<br \/>\nWsp\u00f3lnie liczymy spalone kalorie<br \/>\nPo ka\u017cdym treningu na Twoje konto wp\u0142ywaj\u0105 ogniki<\/p>\n"}],"id_sekcji":""},{"acf_fc_layout":"zamowienie_produktu","naglowek":"Rozpocznij plan ju\u017c dzi\u015b!","podnaglowek":"","produkty":[{"ID":3589,"post_author":"2598","post_date":"2020-03-01 09:00:10","post_date_gmt":"2020-03-01 08:00:10","post_content":"","post_title":"Strong Home Gym 3.0 - PUSH PULL GLUTES","post_excerpt":"BURN IT STRONG HOME GYM 3.0 to PROFESJONALNY i KOMPLETNY PLAN TRENINGOWY z \u0107wiczeniami si\u0142owymi dla kobiet, do wykonywania w domu.\r\n\r\nPlan STRONG HOME GYM 3.0 to:\r\n<ul>\r\n \t<li>18 kompletnych trening\u00f3w si\u0142owych zaplanowanych na <b>6 tygodni <\/b>miesi\u0105c\u00a0w\u00a0systemie\u00a0<b>Push\/Pull\/Legs.<\/b><\/li>\r\n \t<li>ponad\u00a0<b>50 film\u00f3w instrukta\u017cowych\u00a0<\/b>z wyja\u015bnion\u0105 technik\u0105 ka\u017cdego \u0107wiczenia<\/li>\r\n \t<li>ponad\u00a0<b>10 000 <\/b>spalonych kalorii<\/li>\r\n \t<li>optymalna<b> kontynuacja <\/b>planu Strong Home Gym 2.0<\/li>\r\n \t<li>dedykowana osobom pocz\u0105tkuj\u0105cym i\u00a0 \u015bredniozaawansowanym\u00a0<b>progresja\u00a0<\/b>liniowa\u00a0oferuj\u0105ca nowe bod\u017ace w ka\u017cdym tygodniu<\/li>\r\n \t<li><b>rady i wskaz\u00f3wki <\/b>jak efektywnie wykorzysta\u0107 elementy znajduj\u0105ce si\u0119 w Twoim domu do treningu si\u0142owego<\/li>\r\n<\/ul>\r\n<strong>Dodatkowo SHG 3.0 to:<\/strong>\r\n<ul>\r\n \t<li>\u0107wiczenia izometryczne wzmacniaj\u0105ce Core przeplatane z \u0107wiczeniami si\u0142owymi<\/li>\r\n \t<li>d\u0142u\u017csze finishery<\/li>\r\n \t<li>osobny dzie\u0144 na kt\u00f3rym szczeg\u00f3\u0142owo skupiamy si\u0119 na mi\u0119\u015bniach po\u015bladkowych<\/li>\r\n \t<li>3 dni treningowe w tygodniu, z mo\u017cliwo\u015bci\u0105 rotacji i zrobienia 4 trening\u00f3w w tygodniu (dla bardziej zaawansowanych u\u017cytkowniczek)<\/li>\r\n \t<li>mniejsza cz\u0119stotliwo\u015b\u0107 a wy\u017csza intensywno\u015b\u0107 w stosunku do Strong Home Gym 2.0<\/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 <\/b><b>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 <\/b><b>kondycyjne <\/b>w formie FINISHER\u2019a\u00a0na zako\u0144czenie ka\u017cdego treningu si\u0142owego<\/li>\r\n<\/ul>\r\nPlan SHG 3.0 to r\u00f3wnie\u017c doskona\u0142y Plan dla os\u00f3b:\r\n<ul>\r\n \t<li>kt\u00f3rych ostatni plan zak\u0142ada\u0142 trening <strong>Upper\/Lower<\/strong><\/li>\r\n \t<li>kt\u00f3re przez okres pandemii trenowa\u0142y ze mn\u0105 podczas codziennych Live'\u00f3w<\/li>\r\n<\/ul>","post_status":"publish","comment_status":"closed","ping_status":"closed","post_password":"","post_name":"strong-home-gym-3-0","to_ping":"","pinged":"","post_modified":"2023-02-16 11:04:11","post_modified_gmt":"2023-02-16 10:04:11","post_content_filtered":"","post_parent":0,"guid":"https:\/\/niedobylska.com\/burn-it\/?post_type=product&#038;p=3589","menu_order":0,"post_type":"product","post_mime_type":"","comment_count":"0","filter":"raw"},{"ID":19265,"post_author":"12","post_date":"2022-01-03 09:56:42","post_date_gmt":"2022-01-03 08:56:42","post_content":"","post_title":"Strong Home Gym 3.0+4.0","post_excerpt":"","post_status":"publish","comment_status":"open","ping_status":"closed","post_password":"","post_name":"strong-home-gym-3-4","to_ping":"","pinged":"","post_modified":"2023-03-06 20:40:35","post_modified_gmt":"2023-03-06 19:40:35","post_content_filtered":"","post_parent":0,"guid":"https:\/\/niedobylska.com\/burn-it\/produkt\/strong-home-gym-2-3-copy\/","menu_order":0,"post_type":"product","post_mime_type":"","comment_count":"0","filter":"raw"},{"ID":19266,"post_author":"12","post_date":"2022-01-03 09:56:47","post_date_gmt":"2022-01-03 08:56:47","post_content":"","post_title":"Strong Home Gym 3.0+4.0+5.0","post_excerpt":"","post_status":"publish","comment_status":"open","ping_status":"closed","post_password":"","post_name":"strong-home-gym-3-4-5","to_ping":"","pinged":"","post_modified":"2023-03-06 20:40:18","post_modified_gmt":"2023-03-06 19:40:18","post_content_filtered":"","post_parent":0,"guid":"https:\/\/niedobylska.com\/burn-it\/produkt\/strong-home-gym-2-3-4-copy\/","menu_order":0,"post_type":"product","post_mime_type":"","comment_count":"0","filter":"raw"}],"tekst_przycisku_do_kupowania":"Zam\u00f3w plan","id_sekcji":"kup"},{"acf_fc_layout":"pytania_i_odpowiedzi","pytania_i_odpowiedzi":[{"pytanie":"Dla kogo jest ten plan treningowy?","odpowiedz":"<p>Plan treningowy <strong>SHG 3.0 &#8211; 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>SHG 3.0<\/strong> to r\u00f3wnie\u017c doskona\u0142a kontynuacja dla os\u00f3b kt\u00f3re chcia\u0142yby nauczy\u0107 si\u0119 prawid\u0142owej techniki wykonywania \u0107wicze\u0144 si\u0142owych oraz dla wszystkich z Was kt\u00f3re trenowa\u0142y ze mn\u0105 podczas codziennych Live\u2019\u00f3w w czasie pandemii.<\/p>\n<p>Plan treningowy <strong>SHG 3.0<\/strong> zosta\u0142 stworzony dla kobiet, pragn\u0105cych pracowa\u0107 nad swoj\u0105 form\u0105, wykorzystuj\u0105c w treningach dodatkowe obci\u0105\u017cenie zewn\u0119trzne.<\/p>\n<p>Plan treningowy <strong>STRONG HOME 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 nie wychodz\u0105c z domu.<\/p>\n"},{"pytanie":"Dla kogo nie jest ten plan treningowy?","odpowiedz":"<p>Powy\u017cszy plan treningowy <strong>nie jest skierowany<\/strong> do:<\/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>dla zaawansowanych sportowc\u00f3w szukaj\u0105cych przygotowania pod konkretny sport<\/li>\n<\/ul>\n"},{"pytanie":"Jakiego sprz\u0119tu potrzebuj\u0119?","odpowiedz":"<ul>\n<li>hantle &#8211; 2 szt.<\/li>\n<li>gumy oporowe mini band (zestaw)<\/li>\n<li>gumy oporowe power band &#8211; min. 2 sztuki (op\u00f3r 3-16 kg)<\/li>\n<li>krzes\u0142o<\/li>\n<\/ul>\n<p>*<\/p>\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.<\/p>\n<p>Link do strony: <strong><a href=\"https:\/\/www.ekspertfitness.com\/\">https:\/\/www.ekspertfitness.com\/<\/a><\/strong>.<\/p>\n<p>Po wpisaniu kodu: <strong>BURNIT<\/strong> od Twojego rachunku odejmie si\u0119 10 % warto\u015bci zam\u00f3wienia.<br \/>\nW sklepie znajdziesz zar\u00f3wno gumy oporowe jak i hantle.<br \/>\nRozk\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 SHG 3.0?","odpowiedz":"<p>Plan zosta\u0142 rozpisany na 6 tygodni przy 3 treningach w tygodniu.<br \/>\nA sam dost\u0119p do planu jest <strong>do\u017cywotni<\/strong>.<\/p>\n"},{"pytanie":"Jaki jest cel programu treningowego?","odpowiedz":"<p style=\"text-align: center;\">Celem programu jest m.in.<\/p>\n<ul>\n<li>zwi\u0119kszenie si\u0142y,<\/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":"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.<\/p>\n<p>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 <strong>Strong Home Gym od 2.0 Upper\/Lower<\/strong>.<\/p>\n<p>Jest to pierwszy plan w systemie dzielonym.<\/p>\n<p>Plany Strong Home Gym s\u0105 planami wymagaj\u0105cymi jak na warunki domowe.<\/p>\n<p>W wi\u0119kszo\u015bci wypadk\u00f3w rekomenduje jednak zacz\u0105\u0107 od planu SHG 1.0 Full Body Workout.<\/p>\n"},{"pytanie":"Co mam zrobi\u0107 jak sko\u0144cz\u0119 ca\u0142y plan treningowy?","odpowiedz":"<p>STRONG HOME GYM 4.0<\/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":"Zobacz pozosta\u0142e plany","linki_do_innych_planow":[{"link":{"title":"Strong Home Gym 1.0 ","url":"https:\/\/niedobylska.com\/burn-it\/produkt\/strong-home-gym-1-0\/","target":""}},{"link":{"title":"Strong Home Gym 2.0 ","url":"https:\/\/niedobylska.com\/burn-it\/produkt\/strong-home-gym-2-0\/","target":""}},{"link":{"title":"Strong Home Gym 4.0 ","url":"https:\/\/niedobylska.com\/burn-it\/produkt\/strong-home-gym-4-0\/","target":""}},{"link":{"title":"Strong Home Gym 5.0 ","url":"https:\/\/niedobylska.com\/burn-it\/produkt\/strong-home-gym-5-0-booty-builder\/","target":""}},{"link":{"title":"Strong Home Gym 6.0","url":"https:\/\/niedobylska.com\/burn-it\/produkt\/strong-home-gym-6-0\/","target":""}}]},"wpaffilate_product":false,"materialy_treningowe":[{"ID":525,"post_author":"2598","post_date":"2020-01-13 10:05:14","post_date_gmt":"2020-01-13 09:05:14","post_content":"","post_title":"Strong Home Gym","post_excerpt":"","post_status":"publish","comment_status":"closed","ping_status":"closed","post_password":"","post_name":"burn-it-strong","to_ping":"","pinged":"","post_modified":"2024-01-30 12:38:36","post_modified_gmt":"2024-01-30 11:38:36","post_content_filtered":"","post_parent":0,"guid":"https:\/\/niedobylska.com\/burn-it\/?post_type=pakiety&#038;p=525","menu_order":0,"post_type":"pakiety","post_mime_type":"","comment_count":"0","filter":"raw"}],"pokaz_etykiete_promocji":"false"},"_links":{"self":[{"href":"https:\/\/niedobylska.com\/burn-it\/wp-json\/wp\/v2\/product\/3589","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/niedobylska.com\/burn-it\/wp-json\/wp\/v2\/product"}],"about":[{"href":"https:\/\/niedobylska.com\/burn-it\/wp-json\/wp\/v2\/types\/product"}],"replies":[{"embeddable":true,"href":"https:\/\/niedobylska.com\/burn-it\/wp-json\/wp\/v2\/comments?post=3589"}],"version-history":[{"count":3,"href":"https:\/\/niedobylska.com\/burn-it\/wp-json\/wp\/v2\/product\/3589\/revisions"}],"predecessor-version":[{"id":7997,"href":"https:\/\/niedobylska.com\/burn-it\/wp-json\/wp\/v2\/product\/3589\/revisions\/7997"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/niedobylska.com\/burn-it\/wp-json\/wp\/v2\/media\/23156"}],"wp:attachment":[{"href":"https:\/\/niedobylska.com\/burn-it\/wp-json\/wp\/v2\/media?parent=3589"}],"wp:term":[{"taxonomy":"product_brand","embeddable":true,"href":"https:\/\/niedobylska.com\/burn-it\/wp-json\/wp\/v2\/product_brand?post=3589"},{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/niedobylska.com\/burn-it\/wp-json\/wp\/v2\/product_cat?post=3589"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/niedobylska.com\/burn-it\/wp-json\/wp\/v2\/product_tag?post=3589"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}