{"id":1999,"date":"2018-01-20T21:58:47","date_gmt":"2018-01-20T20:58:47","guid":{"rendered":"https:\/\/serwer1768828.home.pl\/autoinstalator\/wordpress\/?p=1999"},"modified":"2018-01-21T21:19:26","modified_gmt":"2018-01-21T20:19:26","slug":"ewka-dzien-251","status":"publish","type":"post","link":"http:\/\/oktorejkawa.com\/?p=1999","title":{"rendered":"Ewka dzie\u0144 #251, 252"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><strong>#252<\/strong><\/p>\n<p style=\"text-align: justify;\">Kolejny raz zdecydowa\u0142am si\u0119 na trening z ta\u015bmami. Podczas dzisiejszego treningu czu\u0142am prac\u0119 mi\u0119\u015bni. \u0106wiczenia te s\u0105 spokojne ale wyra\u017anie czu\u0107 obci\u0105\u017cenie i op\u00f3r podczas \u0107wicze\u0144. Zdecydowanie wi\u0119cej trzeba u\u017cy\u0107 si\u0142y przy wykonywaniu treningu z gumami. Dzisiejszy trening razem z rozgrzewk\u0105 trwa\u0142 20 minut. Trening z gumami zalecany jest osob\u0105, kt\u00f3re chc\u0105 wej\u015b\u0107 na wy\u017cszy poziom trening\u00f3w. Na pocz\u0105tku zalecane s\u0105 treningi z gumami do 15 minut.<\/p>\n<p style=\"text-align: justify;\">Zalety \u00a0treningu z ta\u015bmami :<\/p>\n<ul>\n<li style=\"text-align: justify;\">mo\u017cesz go wykonywa\u0107 \u00a0wsz\u0119dzie,<\/li>\n<li style=\"text-align: justify;\">dzi\u0119ki oporowi \u00a0mi\u0119\u015bnie ca\u0142y czas s\u0105 napi\u0119te, a trening staje si\u0119 bardziej efektownym,<\/li>\n<li style=\"text-align: justify;\">\u0107wiczenia s\u0105 mniej inwazyjne i rzadziej wyst\u0119puj\u0105 kontuzje,<\/li>\n<li style=\"text-align: justify;\">rozci\u0105ga cia\u0142o,<\/li>\n<li style=\"text-align: justify;\">pomaga pozby\u0107 si\u0119 cellulitu,<\/li>\n<li style=\"text-align: justify;\">urozmaica zestawy treningowe,<\/li>\n<li style=\"text-align: justify;\">gumy\u00a0 mo\u017cesz zabra\u0107 ze sob\u0105 wsz\u0119dzie .<\/li>\n<\/ul>\n<p class=\"responsive-video-wrap clr\"><iframe width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/LnDtkOl9HcQ?feature=oembed\" frameborder=\"0\" allow=\"autoplay; encrypted-media\" allowfullscreen><\/iframe><\/p>\n<p><img decoding=\"async\" class=\"alignleft\" src=\"https:\/\/serwer1768828.home.pl\/autoinstalator\/wordpress\/wp-content\/uploads\/2018\/01\/20180119_202803-194x300.jpg\" \/><\/p>\n<p><strong>#251<\/strong><\/p>\n<p style=\"text-align: justify;\">Dzisiaj wypr\u00f3bowa\u0142a trening z ta\u015bmami fitness. Zacz\u0119\u0142am od (wed\u0142ug mnie) \u0142atwego treningu od Pauliny Targa\u0144skiej. \u00a0Trening sk\u0142ada si\u0119 z trzech rund, a ka\u017cda runda sk\u0142ada si\u0119 z pi\u0119ciu r\u00f3\u017cnych \u0107wicze\u0144 wykonywanych z wykorzystaniem ta\u015bm o r\u00f3\u017cnym stopniu rozci\u0105gliwo\u015bci. Trening nie by\u0142 dla mnie trudny ale te\u017c nie wiem czy w\u0142a\u015bciwie wykonywa\u0142am \u0107wiczenia, bo ta\u015bmy spada\u0142y mi ze st\u00f3p. Za to \u0107wiczenia na g\u00f3rne partie cia\u0142a da\u0142y mi niez\u0142y wycisk. Jutro spr\u00f3buje popracowa\u0107 z gumami tylko na po\u015bladki.<\/p>\n<p class=\"responsive-video-wrap clr\"><iframe width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/U2blc_BK_Uc?feature=oembed\" frameborder=\"0\" allow=\"autoplay; encrypted-media\" allowfullscreen><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; #252 Kolejny raz zdecydowa\u0142am si\u0119 na trening z ta\u015bmami. Podczas dzisiejszego treningu czu\u0142am prac\u0119 mi\u0119\u015bni. \u0106wiczenia te s\u0105 spokojne ale wyra\u017anie czu\u0107 obci\u0105\u017cenie i op\u00f3r podczas \u0107wicze\u0144. Zdecydowanie wi\u0119cej trzeba u\u017cy\u0107 si\u0142y przy wykonywaniu treningu z gumami. Dzisiejszy trening razem z rozgrzewk\u0105 trwa\u0142 20 minut. Trening z gumami zalecany jest osob\u0105, kt\u00f3re chc\u0105 wej\u015b\u0107 [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":2019,"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":[454,929,464],"class_list":["post-1999","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fit-beauty-blog","tag-cwiczenia-pl","tag-gumyfitness","tag-trening-pl","entry","has-media"],"aioseo_notices":[],"_links":{"self":[{"href":"http:\/\/oktorejkawa.com\/index.php?rest_route=\/wp\/v2\/posts\/1999","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=1999"}],"version-history":[{"count":3,"href":"http:\/\/oktorejkawa.com\/index.php?rest_route=\/wp\/v2\/posts\/1999\/revisions"}],"predecessor-version":[{"id":2020,"href":"http:\/\/oktorejkawa.com\/index.php?rest_route=\/wp\/v2\/posts\/1999\/revisions\/2020"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/oktorejkawa.com\/index.php?rest_route=\/wp\/v2\/media\/2019"}],"wp:attachment":[{"href":"http:\/\/oktorejkawa.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1999"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/oktorejkawa.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1999"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/oktorejkawa.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1999"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}