{"id":1668,"date":"2018-01-04T19:50:05","date_gmt":"2018-01-04T18:50:05","guid":{"rendered":"https:\/\/serwer1768828.home.pl\/autoinstalator\/wordpress\/?p=1668"},"modified":"2018-01-07T20:03:08","modified_gmt":"2018-01-07T19:03:08","slug":"ewka-dzien-239regeneracja240","status":"publish","type":"post","link":"http:\/\/oktorejkawa.com\/?p=1668","title":{"rendered":"Ewka dzie\u0144 #239,regeneracja,240"},"content":{"rendered":"<p style=\"text-align: justify;\">Ostatnie dni znowu by\u0142y intenesywne. We wtorek zrobi\u0142am 10 &#8211; minutowa rozgrzewk\u0119 i trening na po\u015bladki i uda. rozgrzewka sk\u0142ada si\u0119 z cz\u0119\u015bci spokojnej podczas kt\u00f3rej rozgrzewa si\u0119 ka\u017cd\u0105 cz\u0119\u015b\u0107 cia\u0142a, druga cz\u0119\u015b\u0107 jest bardziej intensywna (pajace, skakanie). Trening na po\u015bladki i uda sk\u0142ada si\u0119 z czterech \u0107wicze\u0144 wykonywanych w trzech serii.<\/p>\n<p style=\"text-align: justify;\">\u015aroda to dzie\u0144 regeneracji. Po dosy\u0107 d\u0142ugiej przerwie, wko\u0144cu posz\u0142y\u015bmy z Olka na saune.<\/p>\n<p style=\"text-align: justify;\">Wczoraj zrobi\u0142am rozgrzewke od MelB, kt\u00f3ra trwa\u0142a 5 minut i popracowa\u0142a nad brzuchem z Natalia Gack\u0105. trening ABS sk\u0142ada si\u0119 z 7 \u0107wicze\u0144 wykonywanych w trzech seriach.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-medium wp-image-1672 aligncenter\" src=\"https:\/\/serwer1768828.home.pl\/autoinstalator\/wordpress\/wp-content\/uploads\/2018\/01\/i282600889646586306._szw480h1280_-192x300.jpg\" alt=\"\" width=\"192\" height=\"300\" srcset=\"http:\/\/oktorejkawa.com\/wp-content\/uploads\/2018\/01\/i282600889646586306._szw480h1280_-192x300.jpg 192w, http:\/\/oktorejkawa.com\/wp-content\/uploads\/2018\/01\/i282600889646586306._szw480h1280_.jpg 480w\" sizes=\"(max-width: 192px) 100vw, 192px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ostatnie dni znowu by\u0142y intenesywne. We wtorek zrobi\u0142am 10 &#8211; minutowa rozgrzewk\u0119 i trening na po\u015bladki i uda. rozgrzewka sk\u0142ada si\u0119 z cz\u0119\u015bci spokojnej podczas kt\u00f3rej rozgrzewa si\u0119 ka\u017cd\u0105 cz\u0119\u015b\u0107 cia\u0142a, druga cz\u0119\u015b\u0107 jest bardziej intensywna (pajace, skakanie). Trening na po\u015bladki i uda sk\u0142ada si\u0119 z czterech \u0107wicze\u0144 wykonywanych w trzech serii. \u015aroda to dzie\u0144 [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":1672,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"","ocean_second_sidebar":"","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"","ocean_custom_header_template":"","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"","ocean_menu_typo_font_family":"","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"off","ocean_gallery_id":[],"footnotes":""},"categories":[327],"tags":[454,456,458,500,700],"class_list":["post-1668","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fit-beauty-blog","tag-cwiczenia-pl","tag-fit-pl","tag-fitmama-pl","tag-melb","tag-nataliagacka","entry","has-media"],"aioseo_notices":[],"_links":{"self":[{"href":"http:\/\/oktorejkawa.com\/index.php?rest_route=\/wp\/v2\/posts\/1668","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/oktorejkawa.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/oktorejkawa.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/oktorejkawa.com\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"http:\/\/oktorejkawa.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1668"}],"version-history":[{"count":3,"href":"http:\/\/oktorejkawa.com\/index.php?rest_route=\/wp\/v2\/posts\/1668\/revisions"}],"predecessor-version":[{"id":1674,"href":"http:\/\/oktorejkawa.com\/index.php?rest_route=\/wp\/v2\/posts\/1668\/revisions\/1674"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/oktorejkawa.com\/index.php?rest_route=\/wp\/v2\/media\/1672"}],"wp:attachment":[{"href":"http:\/\/oktorejkawa.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1668"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/oktorejkawa.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1668"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/oktorejkawa.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1668"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{r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