{"id":1937,"date":"2014-06-08T18:17:39","date_gmt":"2014-06-08T16:17:39","guid":{"rendered":"https:\/\/www.muscle-zone.pl\/blog\/?p=1937"},"modified":"2014-06-08T18:17:39","modified_gmt":"2014-06-08T16:17:39","slug":"50-dni-do-sopot-top-trendy-festiwal-trening","status":"publish","type":"post","link":"https:\/\/www.muscle-zone.pl\/blog\/50-dni-do-sopot-top-trendy-festiwal-trening\/","title":{"rendered":"50 dni do sopot top trendy festiwal! TRENING"},"content":{"rendered":"

Trening szykuj\u0105cy mnie do sopot top trendy \ud83d\ude09<\/p>\n

foto klaty po treningu klaty, kt\u00f3ry by\u0142 zmodyfikowany pod lekk\u0105 kontuzj\u0119 rotator\u00f3w prawego barku, po prostu przesiad\u0142em si\u0119 na maszyny i znalaz\u0142em odpowiednie k\u0105ty do bezbolesnej pracy \ud83d\ude09<\/p>\n

trening by<\/p>\n

https:\/\/www.facebook.com\/pages\/Arkadiusz-Michalik-Trener-Osobisty\/468916886519081?fref=ts<\/a><\/p>\n

pompa by<\/p>\n

www.muscle-zone.pl<\/p>\n

 <\/p>\n

<\/a><\/p>\n

 <\/p>\n

1 dzie\u0144 PLECY, BRZUCH, AEROBY<\/div>\n
- \u015bci\u0105ganie dr\u0105\u017cka g\u00f3rnego wyci\u0105gu do klatki + \u015bci\u0105ganie dr\u0105\u017cka g\u00f3rnego wyci\u0105gu do karku 5x 12 powt<\/div>\n
- wios\u0142owanie sztang\u0105 w opadzie ( nachwyt - szeroko\u015b\u0107 rozstawu d\u0142oni na szeroko\u015b\u0107 bark\u00f3w ) +<\/div>\n
\u00a0wios\u0142owanie sztang\u0105 w opadzie tu\u0142owia podchwytem ( rozstaw d\u0142oni na szeroko\u015b\u0107 bark\u00f3w ) 4 x 12 powt<\/div>\n
- wios\u0142owanie sztangielk\u0105 w opadzie tu\u0142owia + przenoszenie sztangielki za g\u0142ow\u0105\u00a0 obur\u0105cz w le\u017ceniu na \u0142awce p\u0142askiej 4 x 12 powt<\/div>\n
- \u015bci\u0105ganie w\u0105skiego uchwytu na g\u00f3rnym wyci\u0105gu ( w\u0105ski uchwyt, chwyt neutralny ) + rzymska \u0142awka 4 x 20 powt<\/div>\n
- na brzuch dowolne 3 \u0107wiczenia ( 2 na d\u00f3\u0142 brzucha , 1 na g\u00f3rn\u0105 cz\u0119\u015b\u0107 ) 3 x 20 powt. Mog\u0105 by\u0107 w potr\u00f3jnej serii<\/div>\n
aeroby 45 min - bie\u017cnia - pr\u0119dko\u015b\u0107 max 6. wznios 10<\/div>\n
<\/div>\n
2 dzie\u0144 KLATKA, BRZUCH, AEROBY<\/div>\n
- wyciskanie sztangi na \u0142awce sko\u015bnej + rozpi\u0119tki na \u0142awce sko\u015bnej 5 x 12 powt<\/div>\n
- wyciskanie sztangi na \u0142awce poziomej + rozpi\u0119tki na \u0142awce poziomej 5 x 12 powt<\/div>\n
- rozpi\u0119tki na maszynie butterfly + pompki na odwr\u00f3conym BOSU ( czyli gum\u0105 do do\u0142u ) 4 x 12 powt<\/div>\n
- brzuch - tak jak w pon<\/div>\n
- aeroby 45 min - bie\u017cnia - pr\u0119dko\u015b\u0107 max 6. wznios 10<\/div>\n
<\/div>\n
3 dzie\u0144 NOGI, BRZUCH, AEROBY<\/div>\n
- wyprosty na maszynie 5 x 15 powt<\/div>\n
- przysiady ze sztang\u0105 na plecach + wykroki ze sztangielkami 4 x 12 powt<\/div>\n
- uginanie n\u00f3g na maszynie + martwe ci\u0105gi na prostych nogach 5\u00a0x 20 powt<\/div>\n
- wspi\u0119cia na palce\u00a0- je\u015bli masz maszyny do robienia \u0142ydek stoj\u0105c i siedz\u0105c to zr\u00f3b obie w serii \u0142\u0105czonej, je\u015bli nie to zr\u00f3b jedno na maszynie stricte do \u0142ydek a drugie na suwnicy wypychaj\u0105c platform\u0119 palcami ) 3 x 20 powt<\/div>\n
- brzuch - tak jak w pon<\/div>\n
- aeroby 45 min - rowerek siedz\u0105cy \"leniuch ' \ud83d\ude42<\/div>\n
<\/div>\n
4 dzie\u0144 BARKI, BRZUCH, AEROBY<\/div>\n
- wyciskanie sztangielek siedz\u0105c + unoszenia ramion ze sztangielkami ( jednocze\u015bnie, sztangielki prostopad\u0142e do ziemi ) 4 x 12 powt<\/div>\n
- unoszenia ramion na boki ze sztangielkami + wzniosy sztangi wzd\u0142u\u017c tu\u0142owia ( d\u0142onie na szerzej ni\u017c barki )4 x 12 powt<\/div>\n
- unoszenie ramion z sztangielkami na boki w opadzie tu\u0142owia + odwodzenie ramion w ty\u0142 na wyci\u0105gu g\u00f3rnym ( linki lub skakanka )<\/div>\n
- szrugsy ze sztangielkami 4 x 15 powt<\/div>\n
- brzuch - tak w jak w pon<\/div>\n
- aeroby 45 min - bie\u017cnia wznios 10 pr\u0119dko\u015b\u0107\u00a0 max 6 ( min 5 )<\/div>\n
<\/div>\n
5 dzie\u0144 BICEPS TRICEPS BRZUCH AEROBY<\/div>\n
- uginanie ramion ze sztangielkami jednocze\u015bnie obur\u0105cz bez suplinacji + uginanie ramion ze sztangielkami obur\u0105cz jednocze\u015bnie chwyt m\u0142otkowy 4 x 12 powt<\/div>\n
- uginanie sztangi \u0142amanej na 3 fazy ( 7 x do po\u0142owy, 7\u00a0 x od po\u0142owy i 7 x pe\u0142ny ruch ) 4 serie<\/div>\n
- francuskie wyciskanie sztangielek le\u017c\u0105c na \u0142awce p\u0142askiej + wyciskanie sztngi w w\u0105skim uchwycie 4 x 12 powt<\/div>\n
- wyprosty ramion na wyci\u0105gu g\u00f3rnym do do\u0142u na linkach + wyprosty ramion na wyci\u0105gu g\u00f3rnym nad g\u0142ow\u0105 ( linki - ty\u0142em do wyci\u0105gu ) 4 x 12 powt<\/div>\n
- brzuch - tak jak w pon<\/div>\n
- aeroby - bie\u017cnia - pr\u0119dko\u015b\u0107 5-6 , wznios 10<\/div>\n
<\/div>\n
Przerwy pomi\u0119dzy seriami i kolejnymi \u0107wiczeniami 30-45 sek<\/div>\n
<\/div>\n
\u015bled\u017acie na<\/div>\n
https:\/\/www.facebook.com\/konrad.p.topolski<\/a><\/div>\n
<\/div>\n
coraz wi\u0119cej na muscle-zone.pl !<\/div>\n","protected":false},"excerpt":{"rendered":"

Trening szykuj\u0105cy mnie do sopot top trendy \ud83d\ude09 foto klaty po treningu klaty, kt\u00f3ry by\u0142 zmodyfikowany pod lekk\u0105 kontuzj\u0119 rotator\u00f3w…<\/p>\n","protected":false},"author":67,"featured_media":1938,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,4,45],"tags":[],"class_list":["post-1937","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogi-m-z-teamu","category-ciekawostki-treningowe","category-odzywianie"],"yoast_head":"\n50 dni do sopot top trendy festiwal! TRENING<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.muscle-zone.pl\/blog\/50-dni-do-sopot-top-trendy-festiwal-trening\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"50 dni do sopot top trendy festiwal! 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