{"id":2303,"date":"2018-03-11T23:19:21","date_gmt":"2018-03-11T22:19:21","guid":{"rendered":"https:\/\/serwer1768828.home.pl\/autoinstalator\/wordpress\/?p=2303"},"modified":"2018-03-12T07:58:51","modified_gmt":"2018-03-12T06:58:51","slug":"2303","status":"publish","type":"post","link":"http:\/\/oktorejkawa.com\/?p=2303","title":{"rendered":"Ewka dzie\u0144 #279-284"},"content":{"rendered":"<p><strong>Poniedzia\u0142ek dzie\u0144 #279<\/strong><\/p>\n<p style=\"text-align: justify;\">Dzisiejszy trening zacz\u0119\u0142am od 20 minutowego zestawu \u0107wicze\u0144 na po\u015bladki (<a href=\"https:\/\/www.youtube.com\/watch?v=8QN6eMo1cUI\">https:\/\/www.youtube.com\/watch?v=8QN6eMo1cUI<\/a> ). Trening rozpoczyna si\u0119 rozgrzewk\u0105, nast\u0119pnie wykonujemy trening w\u0142a\u015bciwy (3 serie, ka\u017cda seria sk\u0142ada si\u0119 z 3 \u0107wicze\u0144 wykonywanych dwa razy)trening ko\u0144czy si\u0119 rozci\u0105ganiem. Nast\u0119pnie zrobi\u0142am 8- minutowy trening ,,Idealna sylwetka\u201d (<a href=\"https:\/\/www.youtube.com\/watch?v=q2q9tQ_LYwo\">https:\/\/www.youtube.com\/watch?v=q2q9tQ_LYwo<\/a> ). Trening zako\u0144czy\u0142am \u0107wiczeniami na brzuch (<a href=\"https:\/\/www.youtube.com\/watch?v=PCB9F8AyLL0\">https:\/\/www.youtube.com\/watch?v=PCB9F8AyLL0<\/a> )Trening nie nale\u017cy do \u0142atwych, jest wymagaj\u0105cy. Sk\u0142ada si\u0119 z 15 \u0107wicze\u0144 na brzuch i z \u0107wicze\u0144 rozci\u0105gaj\u0105cych mi\u0119\u015bnie brzucha.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"size-medium wp-image-2304 aligncenter\" src=\"https:\/\/serwer1768828.home.pl\/autoinstalator\/wordpress\/wp-content\/uploads\/2018\/03\/28767655_1963614760335203_106825400_o-300x180.jpg\" alt=\"\" width=\"300\" height=\"180\" srcset=\"http:\/\/oktorejkawa.com\/wp-content\/uploads\/2018\/03\/28767655_1963614760335203_106825400_o-300x180.jpg 300w, http:\/\/oktorejkawa.com\/wp-content\/uploads\/2018\/03\/28767655_1963614760335203_106825400_o-768x461.jpg 768w, http:\/\/oktorejkawa.com\/wp-content\/uploads\/2018\/03\/28767655_1963614760335203_106825400_o-1024x615.jpg 1024w, http:\/\/oktorejkawa.com\/wp-content\/uploads\/2018\/03\/28767655_1963614760335203_106825400_o.jpg 2048w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p style=\"text-align: justify;\"><strong>Wtorek dzie\u0144 #280<\/strong><\/p>\n<p style=\"text-align: justify;\">Dzisiaj skupi\u0142am si\u0119 na mi\u0119\u015bniach brzucha i po\u015bladk\u00f3w. Nie zaskocz\u0119 Was nowym treningiem na brzuch bo wybra\u0142am sprawdzony zestaw od Natalii Gackiej (<a href=\"https:\/\/www.youtube.com\/watch?v=N0Yo1g-NcTI&amp;t=140s\">https:\/\/www.youtube.com\/watch?v=N0Yo1g-NcTI&amp;t=140s<\/a> ). Nie wiem jak jest u Was ale u mnie te \u0107wiczenia sprawiaj\u0105, \u017ce m\u00f3j brzuch dos\u0142ownie p\u0142oni\u0119. Po\u015bladki zrobi\u0142am z MelB. Kr\u00f3tki 10- minutowy trening, kt\u00f3ry r\u00f3wnie\u017c powoduje, \u017ce czuje ka\u017cdy mi\u0119sie\u0144.<\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" class=\"size-medium wp-image-2373 aligncenter\" src=\"https:\/\/serwer1768828.home.pl\/autoinstalator\/wordpress\/wp-content\/uploads\/2018\/03\/20180311_195233-183x300.jpg\" alt=\"\" width=\"183\" height=\"300\" srcset=\"http:\/\/oktorejkawa.com\/wp-content\/uploads\/2018\/03\/20180311_195233-183x300.jpg 183w, http:\/\/oktorejkawa.com\/wp-content\/uploads\/2018\/03\/20180311_195233-768x1256.jpg 768w, http:\/\/oktorejkawa.com\/wp-content\/uploads\/2018\/03\/20180311_195233-626x1024.jpg 626w, http:\/\/oktorejkawa.com\/wp-content\/uploads\/2018\/03\/20180311_195233.jpg 1549w\" sizes=\"(max-width: 183px) 100vw, 183px\" \/><\/p>\n<p style=\"text-align: justify;\"><strong>\u015aroda \u2013 bez treningu<\/strong><\/p>\n<p style=\"text-align: justify;\"><strong>Czwartek dzie\u0144 #281<\/strong><\/p>\n<p style=\"text-align: justify;\">Bardzo kr\u00f3tkie \u0107wiczenia. Zrobi\u0142am jedynie 8 \u2013 minutowy trening ,,Idealna sylwetka\u201d (<a href=\"https:\/\/www.youtube.com\/watch?v=q2q9tQ_LYwo&amp;t=44s\">https:\/\/www.youtube.com\/watch?v=q2q9tQ_LYwo&amp;t=44s<\/a> ).<\/p>\n<p style=\"text-align: justify;\"><strong>Pi\u0105tek dzie\u0144 #282<\/strong><\/p>\n<p style=\"text-align: justify;\">Dzisiaj zrobi\u0142am jeden sprawdzony zestaw na biust, brzuch i po\u015bladki (<a href=\"https:\/\/www.youtube.com\/watch?v=JYVwDDtlrAQ\">https:\/\/www.youtube.com\/watch?v=JYVwDDtlrAQ<\/a> ). Trening trwa 20 minut i jest bardzo przyjemny. Za ka\u017cdym razem kiedy go wykonuje nie potrafi\u0119 spokojnie wykona\u0107 pulsuj\u0105cego przysiadu.<\/p>\n<p style=\"text-align: justify;\"><strong>Sobota dzie\u0144 #283<\/strong><\/p>\n<p style=\"text-align: justify;\">Dzisiaj bez konkretnego treningu w domu. Zdecydowa\u0142am si\u0119 na bieganie. Przebieg\u0142am 3 km.<\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" class=\"alignnone size-medium wp-image-2370 aligncenter\" src=\"https:\/\/serwer1768828.home.pl\/autoinstalator\/wordpress\/wp-content\/uploads\/2018\/03\/29062849_1970641066299239_8903953888827146240_o-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"http:\/\/oktorejkawa.com\/wp-content\/uploads\/2018\/03\/29062849_1970641066299239_8903953888827146240_o-225x300.jpg 225w, http:\/\/oktorejkawa.com\/wp-content\/uploads\/2018\/03\/29062849_1970641066299239_8903953888827146240_o-768x1024.jpg 768w, http:\/\/oktorejkawa.com\/wp-content\/uploads\/2018\/03\/29062849_1970641066299239_8903953888827146240_o.jpg 1536w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/p>\n<p style=\"text-align: justify;\"><strong>Niedziela dzie\u0144 #284<\/strong><\/p>\n<p style=\"text-align: justify;\">Dzisiaj r\u00f3wnie\u017c biega\u0142am. Przebieg\u0142am 3 km i dodatkowo wykona\u0142am \u0107wiczenia z gum\u0105 na po\u015bladki.<\/p>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-2371 aligncenter\" src=\"https:\/\/serwer1768828.home.pl\/autoinstalator\/wordpress\/wp-content\/uploads\/2018\/03\/29027349_1970641149632564_5772033263790981120_o-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"http:\/\/oktorejkawa.com\/wp-content\/uploads\/2018\/03\/29027349_1970641149632564_5772033263790981120_o-225x300.jpg 225w, http:\/\/oktorejkawa.com\/wp-content\/uploads\/2018\/03\/29027349_1970641149632564_5772033263790981120_o-768x1024.jpg 768w, http:\/\/oktorejkawa.com\/wp-content\/uploads\/2018\/03\/29027349_1970641149632564_5772033263790981120_o.jpg 1536w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/p>\n<p style=\"text-align: justify;\">\n","protected":false},"excerpt":{"rendered":"<p>Poniedzia\u0142ek dzie\u0144 #279 Dzisiejszy trening zacz\u0119\u0142am od 20 minutowego zestawu \u0107wicze\u0144 na po\u015bladki (https:\/\/www.youtube.com\/watch?v=8QN6eMo1cUI ). Trening rozpoczyna si\u0119 rozgrzewk\u0105, nast\u0119pnie wykonujemy trening w\u0142a\u015bciwy (3 serie, ka\u017cda seria sk\u0142ada si\u0119 z 3 \u0107wicze\u0144 wykonywanych dwa razy)trening ko\u0144czy si\u0119 rozci\u0105ganiem. Nast\u0119pnie zrobi\u0142am 8- minutowy trening ,,Idealna sylwetka\u201d (https:\/\/www.youtube.com\/watch?v=q2q9tQ_LYwo ). Trening zako\u0144czy\u0142am \u0107wiczeniami na brzuch (https:\/\/www.youtube.com\/watch?v=PCB9F8AyLL0 )Trening nie [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":2374,"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":[452,514,516,661,598,767,502],"class_list":["post-2303","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fit-beauty-blog","tag-abs-pl","tag-biegam","tag-biegambochce","tag-bieganie","tag-brzuch","tag-idealnasylwetka","tag-posladki","entry","has-media"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- 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