{"id":6791,"date":"2016-11-12T21:36:24","date_gmt":"2016-11-12T20:36:24","guid":{"rendered":"https:\/\/www.muscle-zone.pl\/blog\/?p=6791"},"modified":"2023-08-03T16:18:59","modified_gmt":"2023-08-03T14:18:59","slug":"trening-plecow-i-dwuglowych-ud-kiedy-nalezy-przestac-pobijac-rekordy-kontuzje","status":"publish","type":"post","link":"https:\/\/www.muscle-zone.pl\/blog\/trening-plecow-i-dwuglowych-ud-kiedy-nalezy-przestac-pobijac-rekordy-kontuzje\/","title":{"rendered":"Trening plec\u00f3w i dwug\u0142owych ud! Kiedy nale\u017cy przesta\u0107 pobija\u0107 rekordy? Kontuzje!"},"content":{"rendered":"<p>Witajcie!<\/p>\n<p>Jak to w sobot\u0119 czy zima czy lato wypada zrobi\u0107 trening, u mnie od d\u0142u\u017cszego czasu w ten dzie\u0144 przypadaj\u0105 plecy i dwug\u0142owe ud.<\/p>\n<p>Dzisiaj postawi\u0142em na rozci\u0105gni\u0119cie, czucie mi\u0119\u015bniowe, wdro\u017cy\u0142em serie \u0142\u0105czone z dodatkiem dropset\u00f3w. <span style=\"color: #ff0000;\">By\u0142o lekko?<\/span> <span style=\"color: #ff0000;\">Nigdy lekko nie trenuje, a wy?<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>1. Focze wios\u0142o<\/strong><br \/>\n4s x 15 x 22,5 kg<br \/>\n<strong>2. \u015aci\u0105ganie jednor\u0105cz dr\u0105\u017cka wyci\u0105gu g\u00f3rnego<\/strong><br \/>\n4 s, ostatnia z dropsetem<br \/>\n<strong>3. Wios\u0142owanie hantlem w opadzie tu\u0142owia<\/strong><br \/>\n10 x 32,5 kg<br \/>\n10 x 35 kg<br \/>\n8 x 40 kg<br \/>\n8 x 40 kg<br \/>\n<strong>4. Wios\u0142owanie p\u00f3\u0142sztang\u0105 + narciarz<\/strong><br \/>\n4 serie \u0142\u0105czone, ostatnia z dropsetem<br \/>\n<strong>5. Uginanie jednon\u00f3\u017c na maszynie<\/strong><br \/>\n6 s max powt<br \/>\n<strong>6. Martwy na prostych<\/strong><br \/>\n4 x 10<\/span><\/p>\n<p>Interwa\u0142 15 min na bie\u017cni, minuta do minuty.<\/p>\n<p>Ci\u0119\u017car niewielki, odpoczywam od ci\u0119\u017car\u00f3w, ale skupiam si\u0119 na technice w 100 %.<\/p>\n<p>Jeste\u015bcie ciekawi jak wygl\u0105da moja dieta? Dlaczego zrezygnowa\u0142em z bicia rekord\u00f3w? Sprawdzajcie film!<\/p>\n<p><iframe title=\"Olikanek VLOG9 #koniec sprawdzania max\u00f3w #kontuzja? #moja dieta\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/vOj7jjecvrs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Troszk\u0119 jedzonka!<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-6792\" src=\"https:\/\/muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2016\/11\/IMG_2970-1.jpg\" alt=\"img_2970\" width=\"1024\" height=\"1024\" srcset=\"https:\/\/www.muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2016\/11\/IMG_2970-1.jpg 1024w, https:\/\/www.muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2016\/11\/IMG_2970-1-300x300.jpg 300w, https:\/\/www.muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2016\/11\/IMG_2970-1-150x150.jpg 150w, https:\/\/www.muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2016\/11\/IMG_2970-1-768x768.jpg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p>Znajdziecie mnie na <a href=\"https:\/\/pl-pl.facebook.com\/login\/?next=https%3A%2F%2Fpl-pl.facebook.com%2Folikanek\">http:\/\/www.facebook.pl\/olikanek<\/a><\/p>\n<p>POZDRAWIAM<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Witajcie! Jak to w sobot\u0119 czy zima czy lato wypada zrobi\u0107 trening, u mnie od d\u0142u\u017cszego czasu w ten dzie\u0144&#8230;<\/p>\n","protected":false},"author":109,"featured_media":6793,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,4],"tags":[],"class_list":["post-6791","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogi-m-z-teamu","category-ciekawostki-treningowe"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Trening plec\u00f3w i dwug\u0142owych ud! Kiedy nale\u017cy przesta\u0107 pobija\u0107 rekordy? Kontuzje!<\/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\/trening-plecow-i-dwuglowych-ud-kiedy-nalezy-przestac-pobijac-rekordy-kontuzje\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trening plec\u00f3w i dwug\u0142owych ud! Kiedy nale\u017cy przesta\u0107 pobija\u0107 rekordy? Kontuzje!\" \/>\n<meta property=\"og:description\" content=\"Witajcie! Jak to w sobot\u0119 czy zima czy lato wypada zrobi\u0107 trening, u mnie od d\u0142u\u017cszego czasu w ten dzie\u0144...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.muscle-zone.pl\/blog\/trening-plecow-i-dwuglowych-ud-kiedy-nalezy-przestac-pobijac-rekordy-kontuzje\/\" \/>\n<meta property=\"og:site_name\" content=\"Blog Muscle-Zone\" \/>\n<meta property=\"article:published_time\" content=\"2016-11-12T20:36:24+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-08-03T14:18:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2016\/11\/IMG_2989-e1478983697506-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"600\" \/>\n\t<meta property=\"og:image:height\" content=\"750\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jakub Kola\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Napisane przez\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jakub Kola\" \/>\n\t<meta name=\"twitter:label2\" content=\"Szacowany czas czytania\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minuta\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.muscle-zone.pl\/blog\/trening-plecow-i-dwuglowych-ud-kiedy-nalezy-przestac-pobijac-rekordy-kontuzje\/\",\"url\":\"https:\/\/www.muscle-zone.pl\/blog\/trening-plecow-i-dwuglowych-ud-kiedy-nalezy-przestac-pobijac-rekordy-kontuzje\/\",\"name\":\"Trening plec\u00f3w i dwug\u0142owych ud! 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