WPROWADZENIE DO PLANU

Przez najbliższe 2 tygodnie skupimy się na Twoich ramionach, brzuchu i pośladkach. Praca nad tymi partiami ciała sprawi, że optycznie zwęzisz talię, ujędrnisz pośladki i wzmocnisz nogi. Każde z ćwiczeń wykonasz w domu bez użycia jakiegokolwiek sprzętu!

14 -dniowy system realizacji treningów powinien wyglądać następująco:

1. TRENING
2. TRENING
3. STRETCHING
4. TRENING
5. TRENING
6. Dzień odpoczynku
7. STRETCHING
8. TRENING
9. TRENING
10. STRETCHING
11. TRENING
12. TRENING
13. STRETCHING
14. TRENING

Każdy dzień treningowy rozpoczniesz od rozgrzewki, która przygotuje Twój organizmy do wysiłku. Każdego dnia będziemy skupiać się na jednej partii, czyli na pośladkach/nogach lub ramionach, dodając do każdego dnia treningowego dwa ćwiczenia na brzuch. Dzięki temu szybko zobaczysz efekty swojego treningu. Do dzieła!

Jeśli jesteś osobą początkującą, wykonuj każde ćwiczenie w dwóch seriach. W kolejnych tygodniach możesz zwiększać objętość treningową (dokładając kolejną serię i dodatkowe powtórzenia):

2 x 6 powtórzeń → 3 x 8 powtórzeń → 4 x 12 powtórzeń

30 sekund (np. PLANK/DESKA) → 45 sekund → 60 sekund

Każdy kolejny trening zostanie automatycznie wysłany do Ciebie w odpowiednim czasie.  Wykonaj trening w ciągu 24 godzin od otrzymania wiadomości! Tylko konsekwentna praca przynosi rezultaty! WORK HARD – PLAY HARD!

PRZED KAŻDYM TRENINGIEM

Ważną sprawą jest zaplanowanie treningów. Koniecznie zaopatrz się w:

• STOPER (w telefonie lub inny przyrząd do pomiaru czasu),
• WODĘ (nawadniaj się przed, w trakcie i po każdym treningu).

Array ( [ID] => 4730 [key] => field_5f8ed573173a8 [label] => Instagram - galeria [name] => insta_gallery [aria-label] => [prefix] => acf [type] => repeater [value] => Array ( [0] => Array ( [img] => Array ( [ID] => 10975 [id] => 10975 [title] => girls2023 [filename] => girls2023.webp [filesize] => 35608 [url] => https://survivalrace.pl/wp-content/uploads/2023/10/girls2023.webp [link] => https://survivalrace.pl/galeria/attachment/girls2023/ [alt] => [author] => 5 [description] => [caption] => [name] => girls2023 [status] => inherit [uploaded_to] => 4428 [date] => 2023-10-30 09:33:51 [modified] => 2023-10-30 09:33:51 [menu_order] => 0 [mime_type] => image/webp [type] => image [subtype] => webp [icon] => https://survivalrace.pl/wp-includes/images/media/default.png [width] => 800 [height] => 533 [sizes] => Array ( [thumbnail] => https://survivalrace.pl/wp-content/uploads/2023/10/girls2023-400x400.webp [thumbnail-width] => 400 [thumbnail-height] => 400 [medium] => https://survivalrace.pl/wp-content/uploads/2023/10/girls2023.webp [medium-width] => 800 [medium-height] => 533 [medium_large] => https://survivalrace.pl/wp-content/uploads/2023/10/girls2023-768x512.webp [medium_large-width] => 768 [medium_large-height] => 512 [large] => https://survivalrace.pl/wp-content/uploads/2023/10/girls2023.webp [large-width] => 800 [large-height] => 533 [1536x1536] => https://survivalrace.pl/wp-content/uploads/2023/10/girls2023.webp [1536x1536-width] => 800 [1536x1536-height] => 533 [2048x2048] => https://survivalrace.pl/wp-content/uploads/2023/10/girls2023.webp [2048x2048-width] => 800 [2048x2048-height] => 533 ) ) [link] => https://survivalrace.pl/galeria/ [title] => [subtitle] => ) [1] => Array ( [img] => Array ( [ID] => 10786 [id] => 10786 [title] => poznan-dziekujemy [filename] => poznan-dziekujemy.png [filesize] => 267070 [url] => https://survivalrace.pl/wp-content/uploads/2023/06/poznan-dziekujemy.png [link] => https://survivalrace.pl/aktualnosci/poznan-2024/attachment/poznan-dziekujemy/ [alt] => [author] => 5 [description] => [caption] => [name] => poznan-dziekujemy [status] => inherit [uploaded_to] => 10785 [date] => 2023-06-27 12:21:16 [modified] => 2023-06-27 12:21:16 [menu_order] => 0 [mime_type] => image/png [type] => image [subtype] => png [icon] => https://survivalrace.pl/wp-includes/images/media/default.png [width] => 750 [height] => 501 [sizes] => Array ( [thumbnail] => https://survivalrace.pl/wp-content/uploads/2023/06/poznan-dziekujemy-400x400.png [thumbnail-width] => 400 [thumbnail-height] => 400 [medium] => https://survivalrace.pl/wp-content/uploads/2023/06/poznan-dziekujemy.png [medium-width] => 750 [medium-height] => 501 [medium_large] => https://survivalrace.pl/wp-content/uploads/2023/06/poznan-dziekujemy.png [medium_large-width] => 750 [medium_large-height] => 501 [large] => https://survivalrace.pl/wp-content/uploads/2023/06/poznan-dziekujemy.png [large-width] => 750 [large-height] => 501 [1536x1536] => https://survivalrace.pl/wp-content/uploads/2023/06/poznan-dziekujemy.png [1536x1536-width] => 750 [1536x1536-height] => 501 [2048x2048] => https://survivalrace.pl/wp-content/uploads/2023/06/poznan-dziekujemy.png [2048x2048-width] => 750 [2048x2048-height] => 501 ) ) [link] => https://survivalrace.pl/galeria/ [title] => [subtitle] => ) [2] => Array ( [img] => Array ( [ID] => 9505 [id] => 9505 [title] => kafelki3-3 [filename] => kafelki3-3-2.jpg [filesize] => 98968 [url] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-3-2.jpg [link] => https://survivalrace.pl/kafelki3-3/ [alt] => [author] => 16 [description] => [caption] => [name] => kafelki3-3 [status] => inherit [uploaded_to] => 0 [date] => 2022-11-30 11:51:57 [modified] => 2022-11-30 11:51:57 [menu_order] => 0 [mime_type] => image/jpeg [type] => image [subtype] => jpeg [icon] => https://survivalrace.pl/wp-includes/images/media/default.png [width] => 371 [height] => 280 [sizes] => Array ( [thumbnail] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-3-2.jpg [thumbnail-width] => 371 [thumbnail-height] => 280 [medium] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-3-2.jpg [medium-width] => 371 [medium-height] => 280 [medium_large] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-3-2.jpg [medium_large-width] => 371 [medium_large-height] => 280 [large] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-3-2.jpg [large-width] => 371 [large-height] => 280 [1536x1536] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-3-2.jpg [1536x1536-width] => 371 [1536x1536-height] => 280 [2048x2048] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-3-2.jpg [2048x2048-width] => 371 [2048x2048-height] => 280 ) ) [link] => https://survivalrace.pl/galeria/ [title] => [subtitle] => ) [3] => Array ( [img] => Array ( [ID] => 9224 [id] => 9224 [title] => AGA_7374 [filename] => AGA_7374.jpg [filesize] => 31935 [url] => https://survivalrace.pl/wp-content/uploads/2022/10/AGA_7374.jpg [link] => https://survivalrace.pl/galeria/attachment/aga_7374/ [alt] => [author] => 5 [description] => [caption] => [name] => aga_7374 [status] => inherit [uploaded_to] => 4428 [date] => 2022-10-13 11:10:26 [modified] => 2022-10-13 11:10:26 [menu_order] => 0 [mime_type] => image/jpeg [type] => image [subtype] => jpeg [icon] => https://survivalrace.pl/wp-includes/images/media/default.png [width] => 1000 [height] => 668 [sizes] => Array ( [thumbnail] => https://survivalrace.pl/wp-content/uploads/2022/10/AGA_7374-400x400.jpg [thumbnail-width] => 400 [thumbnail-height] => 400 [medium] => https://survivalrace.pl/wp-content/uploads/2022/10/AGA_7374-800x534.jpg [medium-width] => 800 [medium-height] => 534 [medium_large] => https://survivalrace.pl/wp-content/uploads/2022/10/AGA_7374-768x513.jpg [medium_large-width] => 768 [medium_large-height] => 513 [large] => https://survivalrace.pl/wp-content/uploads/2022/10/AGA_7374.jpg [large-width] => 1000 [large-height] => 668 [1536x1536] => https://survivalrace.pl/wp-content/uploads/2022/10/AGA_7374.jpg [1536x1536-width] => 1000 [1536x1536-height] => 668 [2048x2048] => https://survivalrace.pl/wp-content/uploads/2022/10/AGA_7374.jpg [2048x2048-width] => 1000 [2048x2048-height] => 668 ) ) [link] => https://survivalrace.pl/galeria/ [title] => [subtitle] => ) [4] => Array ( [img] => Array ( [ID] => 9515 [id] => 9515 [title] => kafelki3-5 [filename] => kafelki3-5-2.jpg [filesize] => 57156 [url] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-5-2.jpg [link] => https://survivalrace.pl/kafelki3-5/ [alt] => [author] => 16 [description] => [caption] => [name] => kafelki3-5 [status] => inherit [uploaded_to] => 0 [date] => 2022-11-30 11:52:01 [modified] => 2022-11-30 11:52:01 [menu_order] => 0 [mime_type] => image/jpeg [type] => image [subtype] => jpeg [icon] => https://survivalrace.pl/wp-includes/images/media/default.png [width] => 371 [height] => 280 [sizes] => Array ( [thumbnail] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-5-2.jpg [thumbnail-width] => 371 [thumbnail-height] => 280 [medium] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-5-2.jpg [medium-width] => 371 [medium-height] => 280 [medium_large] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-5-2.jpg [medium_large-width] => 371 [medium_large-height] => 280 [large] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-5-2.jpg [large-width] => 371 [large-height] => 280 [1536x1536] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-5-2.jpg [1536x1536-width] => 371 [1536x1536-height] => 280 [2048x2048] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-5-2.jpg [2048x2048-width] => 371 [2048x2048-height] => 280 ) ) [link] => https://survivalrace.pl/galeria/ [title] => [subtitle] => ) ) [menu_order] => 18 [instructions] => [required] => 0 [id] => [class] => [conditional_logic] => 0 [parent] => 6 [wrapper] => Array ( [width] => [class] => [id] => ) [collapsed] => [min] => 0 [max] => 0 [layout] => table [button_label] => Add Row [_name] => insta_gallery [_valid] => 1 [sub_fields] => Array ( [0] => Array ( [ID] => 4731 [key] => field_5f8ed676cc442 [label] => Zdjęcie [name] => img [aria-label] => [prefix] => acf [type] => image [value] => [menu_order] => 0 [instructions] => [required] => 0 [id] => [class] => [conditional_logic] => 0 [parent] => 4730 [wrapper] => Array ( [width] => [class] => [id] => ) [return_format] => array [preview_size] => medium [library] => all [min_width] => [min_height] => [min_size] => [max_width] => [max_height] => [max_size] => [mime_types] => [_name] => img [_valid] => 1 [parent_repeater] => field_5f8ed573173a8 ) [1] => Array ( [ID] => 4732 [key] => field_5f8ed67ecc443 [label] => Link [name] => link [aria-label] => [prefix] => acf [type] => url [value] => [menu_order] => 1 [instructions] => [required] => 0 [id] => [class] => [conditional_logic] => 0 [parent] => 4730 [wrapper] => Array ( [width] => [class] => [id] => ) [default_value] => [placeholder] => [_name] => link [_valid] => 1 [parent_repeater] => field_5f8ed573173a8 ) [2] => Array ( [ID] => 4733 [key] => field_5f8ed68fcc444 [label] => Tytuł [name] => title [aria-label] => [prefix] => acf [type] => text [value] => [menu_order] => 2 [instructions] => [required] => 0 [id] => [class] => [conditional_logic] => 0 [parent] => 4730 [wrapper] => Array ( [width] => [class] => [id] => ) [default_value] => [placeholder] => [prepend] => [append] => [maxlength] => [_name] => title [_valid] => 1 [parent_repeater] => field_5f8ed573173a8 ) [3] => Array ( [ID] => 4734 [key] => field_5f8ed696cc445 [label] => Podtytuł [name] => subtitle [aria-label] => [prefix] => acf [type] => text [value] => [menu_order] => 3 [instructions] => [required] => 0 [id] => [class] => [conditional_logic] => 0 [parent] => 4730 [wrapper] => Array ( [width] => [class] => [id] => ) [default_value] => [placeholder] => [prepend] => [append] => [maxlength] => [_name] => subtitle [_valid] => 1 [parent_repeater] => field_5f8ed573173a8 ) ) [rows_per_page] => 20 )