{"id":2407,"date":"2018-03-19T23:16:25","date_gmt":"2018-03-19T22:16:25","guid":{"rendered":"https:\/\/serwer1768828.home.pl\/autoinstalator\/wordpress\/?p=2407"},"modified":"2018-03-19T23:16:25","modified_gmt":"2018-03-19T22:16:25","slug":"ewka-dzien-285-290","status":"publish","type":"post","link":"http:\/\/oktorejkawa.com\/?p=2407","title":{"rendered":"Ewka dzie\u0144 # 285-290"},"content":{"rendered":"

Poniedzia\u0142ek dzie\u0144 #285<\/strong><\/p>\n

Poniedzia\u0142ek zacz\u0119\u0142am od treningu cardio z Qczjem (https:\/\/www.youtube.com\/watch?v=Ruk11hLYGfc<\/a> ) . Trening nie jest trudny w wykonaniu ale m\u0119cz\u0105cy. Trwa oko\u0142o 20 \u2013 minut razem z rozgrzewka i rozci\u0105ganiem. Po ka\u017cdym wykonanym \u0107wiczeniu odpoczywa si\u0119 aktywnie podczas biegu w miejscu. Trening g\u0142\u00f3wny sk\u0142ada si\u0119 z oko\u0142o 11 \u0107wicze\u0144.<\/p>\n

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Wtorek dzie\u0144 #286<\/strong><\/p>\n

Dzisiaj popracowa\u0142am\u00a0 nad g\u00f3rnymi partiami,\u00a0 wykona\u0142am \u00a0trening ramion, plec\u00f3w i klatki piersiowej (https:\/\/www.youtube.com\/watch?v=VD__1iVAK3Y<\/a> ) . Ca\u0142y trening razem z rozgrzewka trwa\u0142 oko\u0142o 20 \u2013 minut.<\/p>\n

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\u015aroda bez treningu!!!<\/strong><\/p>\n

Czwartek dzie\u0144 #287<\/strong><\/p>\n

Dzisiaj zrobi\u0142am trening z gumami (https:\/\/www.youtube.com\/watch?v=dhWcSwsnzMY&list=PLJR-fslO-tDVTqFQUu4gk76u6OQU_aJ9A<\/a> ). 26 r\u00f3\u017cnych \u0107wicze\u0144, ka\u017cde powtarzana po 15 razy. Ca\u0142y trening z rozgrzewk\u0105 trwa\u0142 25 minut. Po\u015bladki bol\u0105.<\/p>\n

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Pi\u0105tek, sobota, niedziela (288,289,290)<\/strong><\/p>\n

Weekend wyjazdowy. Aktywnie sp\u0119dzony czas z rodzin\u0105. Basen, spacery, kr\u00f3tkie treningi w pokoju. W Pi\u0105tek 3 serie po 50 powt\u00f3rze\u0144 brzuszk\u00f3w. W sobot\u0119 10 minutowy trening po\u015bladk\u00f3w z Fitlovers (https:\/\/www.youtube.com\/watch?v=xtJBZIfwxKU<\/a> )<\/p>\n","protected":false},"excerpt":{"rendered":"

Poniedzia\u0142ek dzie\u0144 #285 Poniedzia\u0142ek zacz\u0119\u0142am od treningu cardio z Qczjem (https:\/\/www.youtube.com\/watch?v=Ruk11hLYGfc ) . Trening nie jest trudny w wykonaniu ale m\u0119cz\u0105cy. Trwa oko\u0142o 20 \u2013 minut razem z rozgrzewka i rozci\u0105ganiem. Po ka\u017cdym wykonanym \u0107wiczeniu odpoczywa si\u0119 aktywnie podczas biegu w miejscu. Trening g\u0142\u00f3wny sk\u0142ada si\u0119 z oko\u0142o 11 \u0107wicze\u0144. Wtorek dzie\u0144 #286 Dzisiaj popracowa\u0142am\u00a0 […]<\/p>\n","protected":false},"author":4,"featured_media":2409,"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":[454,1653,502,1651,464],"class_list":["post-2407","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fit-beauty-blog","tag-cwiczenia-pl","tag-gumy","tag-posladki","tag-ramiona","tag-trening-pl","entry","has-media"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t