{"id":1916,"date":"2018-01-08T00:00:27","date_gmt":"2018-01-07T23:00:27","guid":{"rendered":"https:\/\/serwer1768828.home.pl\/autoinstalator\/wordpress\/?p=1916"},"modified":"2018-01-11T12:53:47","modified_gmt":"2018-01-11T11:53:47","slug":"ewka-dzien-242","status":"publish","type":"post","link":"http:\/\/oktorejkawa.com\/?p=1916","title":{"rendered":"Ewka dzie\u0144 #242"},"content":{"rendered":"<p style=\"text-align: justify;\">Dzisiaj m\u00f3j trening sk\u0142ada\u0142 si\u0119 z rozgrzewki (ok 5minut), 8 \u2013 minutowego treningu od Centrum Sportowca i z \u0107wicze\u0144 na brzuch od Moniki Ko\u0142akowskiej. \u00a0Te \u0107wiczenia wykonywa\u0142am po raz pierwszy. Trening zaczyna si\u0119 sk\u0142onami z nogami uniesionymi do g\u00f3ry, kolejne \u0107wiczenie to sk\u0142ony z nog\u0105 do ziemi. Trzecie i czwarte \u0107wiczenie to \u00a0sk\u0142ony z nogami do boku. Nast\u0119pnie wykonujemy \u0107wiczenie o nazwie krzese\u0142ko z nogami do boku. \u0106wiczenia wykonujemy bez przerwy po 30 sekund, w trzech seriach. Poza wy\u017cej opisanymi \u0107wiczeniami przebieg\u0142am ok 1 kilometra po ch\u0142opak\u00f3w z przedszkola\u00a0<img decoding=\"async\" class=\"mce-emotion\" title=\"Luzacki\" src=\"http:\/\/pl.simplesite.com\/images\/tinyMceEditor\/smilies\/smile.png\" alt=\"Luzacki\" border=\"0\" \/>.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-1919 size-medium alignright\" src=\"https:\/\/serwer1768828.home.pl\/autoinstalator\/wordpress\/wp-content\/uploads\/2018\/01\/i282600889646752661._szw1280h1280_-e1515671553897-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"http:\/\/oktorejkawa.com\/wp-content\/uploads\/2018\/01\/i282600889646752661._szw1280h1280_-e1515671553897-225x300.jpg 225w, http:\/\/oktorejkawa.com\/wp-content\/uploads\/2018\/01\/i282600889646752661._szw1280h1280_-e1515671553897-768x1024.jpg 768w, http:\/\/oktorejkawa.com\/wp-content\/uploads\/2018\/01\/i282600889646752661._szw1280h1280_-e1515671553897.jpg 960w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/p>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/www.youtube.com\/watch?v=q2q9tQ_LYwo\" target=\"_blank\" rel=\"noopener\">https:\/\/www.youtube.com\/watch?v=q2q9tQ_LYwo<\/a><\/p>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/www.youtube.com\/watch?v=f6ObGRD2-hQ\" target=\"_blank\" rel=\"noopener\">https:\/\/www.youtube.com\/watch?v=f6ObGRD2-hQ<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dzisiaj m\u00f3j trening sk\u0142ada\u0142 si\u0119 z rozgrzewki (ok 5minut), 8 \u2013 minutowego treningu od Centrum Sportowca i z \u0107wicze\u0144 na brzuch od Moniki Ko\u0142akowskiej. \u00a0Te \u0107wiczenia wykonywa\u0142am po raz pierwszy. Trening zaczyna si\u0119 sk\u0142onami z nogami uniesionymi do g\u00f3ry, kolejne \u0107wiczenie to sk\u0142ony z nog\u0105 do ziemi. Trzecie i czwarte \u0107wiczenie to \u00a0sk\u0142ony z nogami [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":1919,"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":[452,663,598,454,767,508],"class_list":["post-1916","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fit-beauty-blog","tag-abs-pl","tag-bieg","tag-brzuch","tag-cwiczenia-pl","tag-idealnasylwetka","tag-spalanie","entry","has-media"],"aioseo_notices":[],"_links":{"self":[{"href":"http:\/\/oktorejkawa.com\/index.php?rest_route=\/wp\/v2\/posts\/1916","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=1916"}],"version-history":[{"count":3,"href":"http:\/\/oktorejkawa.com\/index.php?rest_route=\/wp\/v2\/posts\/1916\/revisions"}],"predecessor-version":[{"id":1920,"href":"http:\/\/oktorejkawa.com\/index.php?rest_route=\/wp\/v2\/posts\/1916\/revisions\/1920"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/oktorejkawa.com\/index.php?rest_route=\/wp\/v2\/media\/1919"}],"wp:attachment":[{"href":"http:\/\/oktorejkawa.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1916"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/oktorejkawa.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1916"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/oktorejkawa.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1916"}],"curies":[{"name":"wp","href":"https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