{"id":7474,"date":"2017-01-16T10:18:04","date_gmt":"2017-01-16T09:18:04","guid":{"rendered":"https:\/\/www.muscle-zone.pl\/blog\/?p=7474"},"modified":"2017-01-16T10:18:04","modified_gmt":"2017-01-16T09:18:04","slug":"killer-set-workout","status":"publish","type":"post","link":"https:\/\/www.muscle-zone.pl\/blog\/killer-set-workout\/","title":{"rendered":"Killer Set Workout"},"content":{"rendered":"

KSW \u2013 Killer Set Workout<\/strong> <\/span><\/p>\n

 <\/p>\n

Chcia\u0142bym wam przedstawi\u0107 jedn\u0105 z form treningowych kt\u00f3r\u0105 zastosowa\u0142em podczas okresu stagnacji.<\/p>\n

\"metody
\nKiedy trenujesz ci\u0119\u017cko, a Twoja forma nie ulega zmianie, musisz co\u015b zmieni\u0107 je\u015bli to nie b\u0142\u0119dy \u017cywieniowe to na pewno problem tkwi w treningu. <\/strong><\/span><\/p>\n

Metoda treningowa zwana killer set workout<\/strong> w skr\u00f3cie KSW<\/strong>.
\n\"metoda
\nOpis metody treningowej:<\/p>\n

Ostatnia seria danego \u0107wiczenia jest wykonywana do upadku mi\u0119\u015bniowego<\/strong>, ale ta seria sk\u0142ada si\u0119 z kilku mini serii(segment\u00f3w) rozdzielonych 15-20 sekundowymi przerwami. Ka\u017cda mini seria ko\u0144czona jest upadkiem mi\u0119\u015bniowym.\u00a0 Pierwsze 3-4 segmenty ko\u0144czymy na tym samym obci\u0105\u017ceniu i zawsze wykonujemy do upadku mi\u0119\u015bniowego.\u00a0 Liczba powt\u00f3rze\u0144 w kolejnych segmentach maleje <\/strong>np. 1 segment 10 powt\u00f3rze\u0144, 2 segment 6 powt\u00f3rze\u0144, 3 segment 4 powt\u00f3rzenia, 4 segment\u00a0 2 powt\u00f3rzenia. Ale na tym nie koniec, nast\u0119pnie robimy 3-4 segmenty rozdzielone przerw\u0105 15-20 sek. redukujemy z serii na seri\u0119 obci\u0105\u017cenie , kt\u00f3rym ko\u0144czymy ka\u017cdorazowo o 20-30% z poprzedniej serii<\/strong> np. 1(5) segment 2 powt\u00f3rzenia, 2 segment 4 powt\u00f3rzenia, 3 segment 6 powt\u00f3rze\u0144, 4 segment 10 powt\u00f3rze\u0144.<\/p>\n

\"metoda<\/p>\n

W tej d\u0142ugiej ostatniej serii mo\u017cemy wykorzysta\u0107 wiele innych metod takich jak na przyk\u0142ad:<\/strong><\/p>\n

- spowolnienie fazy ekscentrycznej(negatywnej) ruchu<\/p>\n

- spowolnienie fazy koncentrycznej(pozytywnej) ruchu<\/p>\n

- ruchy cz\u0119\u015bciowe<\/p>\n

- ruchy oszukane<\/p>\n

- ruchy wymuszone z pomoc\u0105 partnera<\/p>\n

- ruchy do po\u0142owy zakresu ruchu i od po\u0142owy<\/p>\n

- wyd\u0142u\u017cenie fazy negatywnej w ostatnim ruchu pojedynczej mini serii do 20-30 sek<\/p>\n

 <\/p>\n

Zawsze warto spr\u00f3bowa\u0107, z g\u00f3ry zaznaczam, \u017ce trening jest raczej dla os\u00f3b zaawansowanych i nie powinni wykonywa\u0107 go pocz\u0105tkuj\u0105cy.<\/p>\n

Zapraszam na mojego Fanpage,<\/p>\n

Rafa\u0142 \u0141ukaszewicz Trener Personalny <\/a><\/p>\n

Ch\u0119tnie odpowiem na wszystkie pytania \ud83d\ude42<\/p>\n","protected":false},"excerpt":{"rendered":"

KSW \u2013 Killer Set Workout   Chcia\u0142bym wam przedstawi\u0107 jedn\u0105 z form treningowych kt\u00f3r\u0105 zastosowa\u0142em podczas okresu stagnacji. Kiedy trenujesz…<\/p>\n","protected":false},"author":74,"featured_media":7476,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,17],"tags":[],"class_list":["post-7474","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ciekawostki-treningowe","category-trening"],"yoast_head":"\nKiller Set Workout<\/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\/killer-set-workout\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Killer Set Workout\" \/>\n<meta property=\"og:description\" content=\"KSW \u2013 Killer Set Workout   Chcia\u0142bym wam przedstawi\u0107 jedn\u0105 z form treningowych kt\u00f3r\u0105 zastosowa\u0142em podczas okresu stagnacji. 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