{"id":134,"date":"2012-11-07T14:57:26","date_gmt":"2012-11-07T14:57:26","guid":{"rendered":"http:\/\/www.aminosaeuren.biz\/?p=134"},"modified":"2022-01-27T15:10:05","modified_gmt":"2022-01-27T15:10:05","slug":"trening-na-lawce-z-ciezarami-piec-wskazowek-i-trikow","status":"publish","type":"post","link":"https:\/\/eiweiss.com\/pl\/trening-na-lawce-z-ciezarami-piec-wskazowek-i-trikow\/","title":{"rendered":"Trening na \u0142awce z ci\u0119\u017carami - 5 porad i wskaz\u00f3wek"},"content":{"rendered":"<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_section-aaddacb31ae4467f7eb8866f896e216b\">\n.avia-section.av-av_section-aaddacb31ae4467f7eb8866f896e216b .av-parallax .av-parallax-inner{\nbackground-repeat:no-repeat;\nbackground-image:url(https:\/\/eiweiss.com\/wp-content\/uploads\/2021\/07\/eiweiss-header.jpg);\nbackground-position:50% 0%;\nbackground-attachment:scroll;\n}\n.avia-section.av-av_section-aaddacb31ae4467f7eb8866f896e216b .av-section-color-overlay{\nopacity:0.4;\nbackground-color:#ffffff;\nbackground-image:url(https:\/\/eiweiss.com\/wp-content\/themes\/enfold\/images\/background-images\/dots-mini-strong.png);\nbackground-repeat:repeat;\n}\n<\/style>\n<div id='av_section_1'  class='avia-section av-av_section-aaddacb31ae4467f7eb8866f896e216b main_color avia-section-no-padding avia-no-border-styling  avia-builder-el-0  el_before_av_section  avia-builder-el-first  avia-full-contain av-parallax-section avia-bg-style-parallax av-section-color-overlay-active av-minimum-height av-minimum-height-25 av-height-25  container_wrap fullsize'  data-section-bg-repeat='contain' data-av_minimum_height_pc='25' data-av_min_height_opt='25'><div class='av-parallax' data-avia-parallax-ratio='0.3' ><div class='av-parallax-inner main_color avia-full-contain'><\/div><\/div><div class=\"av-section-color-overlay-wrap\"><div class=\"av-section-color-overlay\"><\/div><div class='container av-section-cont-open' ><main  role=\"main\" itemprop=\"mainContentOfPage\"  class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-134'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_hr-5d676c9ed7be3a08936c51c97e75c1ab\">\n#top .hr.hr-invisible.av-av_hr-5d676c9ed7be3a08936c51c97e75c1ab{\nheight:100px;\n}\n<\/style>\n<div  class='hr av-av_hr-5d676c9ed7be3a08936c51c97e75c1ab hr-invisible  avia-builder-el-1  el_before_av_heading  avia-builder-el-first'><span class='hr-inner'><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kykjmlxd-aba6f44f5eb453428ad6cb1090723570\">\n#top .av-special-heading.av-kykjmlxd-aba6f44f5eb453428ad6cb1090723570{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-kykjmlxd-aba6f44f5eb453428ad6cb1090723570 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-kykjmlxd-aba6f44f5eb453428ad6cb1090723570 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-kykjmlxd-aba6f44f5eb453428ad6cb1090723570 av-special-heading-h6 blockquote modern-quote  avia-builder-el-2  el_after_av_hr  avia-builder-el-last'><h6 class='av-special-heading-tag'  itemprop=\"headline\"  >Trening na \u0142awce z ci\u0119\u017carami - 5 porad i wskaz\u00f3wek<\/h6><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div>\n<\/div><\/div><\/main><!-- close content main element --><\/div><\/div><\/div><div id='av_section_2'  class='avia-section av-av_section-c71edcd9ade149767e0a2c9837d32abf main_color avia-section-default avia-no-border-styling  avia-builder-el-3  el_after_av_section  avia-builder-el-last  avia-bg-style-scroll av-minimum-height av-minimum-height-75 av-height-75  container_wrap fullsize'   data-av_minimum_height_pc='75' data-av_min_height_opt='75'><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-134'><div class='entry-content-wrapper clearfix'>\n<div class='flex_column_table av-av_one_full-0aba1386ecdf4100f87a9b3f3d05a41f sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-0aba1386ecdf4100f87a9b3f3d05a41f\">\n.flex_column.av-av_one_full-0aba1386ecdf4100f87a9b3f3d05a41f{\nborder-radius:0px 0px 0px 0px;\npadding:80px 80px 80px 80px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-0aba1386ecdf4100f87a9b3f3d05a41f av_one_full  avia-builder-el-4  avia-builder-el-no-sibling  first flex_column_table_cell av-equal-height-column av-align-top'     ><section  class='av_textblock_section av-kykjnkwu-507a5cd2e6b1d9bec08bf029b34619ed'   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Na si\u0142owni jest naprawd\u0119 wiele maszyn, z kt\u00f3rych wszystkie obiecuj\u0105 wi\u0119ksze mi\u0119\u015bnie i wi\u0119ksz\u0105 gibko\u015b\u0107. Jednak niekwestionowan\u0105 najwy\u017csz\u0105 dyscyplin\u0105 na si\u0142owni jest wyciskanie na \u0142awce, i to nie bez powodu. W zale\u017cno\u015bci od nachylenia \u0142awki <strong>Klatka piersiowa, triceps i ramiona<\/strong> \u0141awka jest r\u00f3wnie\u017c idealna do budowania masy. Ale nawet najlepsi <strong>\u0141awka do \u0107wicze\u0144 <a href=\"https:\/\/eiweiss.com\/pl\/\">Szkolenie<\/a><\/strong> mo\u017cna jeszcze zoptymalizowa\u0107, stosuj\u0105c kilka sztuczek.<\/p>\n<h2>Pi\u0119\u0107 wskaz\u00f3wek dotycz\u0105cych treningu z hantlami w filmie<\/h2>\n<p><strong>Pi\u0119\u0107 najwa\u017cniejszych wskaz\u00f3wek dotycz\u0105cych treningu na \u0142awce<\/strong><\/p>\n<ul>\n<li><span style=\"text-decoration: underline;\"><strong>1. r\u00f3\u017cnorodno\u015b\u0107 i rozci\u0105ganie:<\/strong><\/span> Zw\u0142aszcza ta ostatnia kwestia jest cz\u0119sto zaniedbywana. Mi\u0119\u015bnie rosn\u0105 w wyniku treningu, ale podczas okres\u00f3w odpoczynku. Mi\u0119\u015bnie potrzebuj\u0105 odpoczynku, aby w pe\u0142ni <a href=\"https:\/\/eiweiss.com\/pl\/co-to-sa-aminokwasy-rozgalezione-bcaas\/\">Regeneracja<\/a> oko\u0142o 48 godzin, podczas kt\u00f3rych nale\u017cy trenowa\u0107 inne grupy mi\u0119\u015bni. Intensywny trening na \u0142awce z ci\u0119\u017carkami r\u00f3wnie\u017c wymaga przerwy. R\u00f3wnie wa\u017cne jest rozci\u0105ganie, poniewa\u017c tylko d\u0142ugie i elastyczne mi\u0119\u015bnie pozostaj\u0105 zdrowe w d\u0142u\u017cszej perspektywie.<\/li>\n<li><span style=\"text-decoration: underline;\"><strong>2. piramida: <\/strong><\/span>Bardzo prost\u0105 wskaz\u00f3wk\u0105 dotycz\u0105c\u0105 treningu jest piramida. Trening na \u0142awce z ci\u0119\u017carkami rozpoczyna si\u0119 od niewielkiego obci\u0105\u017cenia i wielu powt\u00f3rze\u0144. Stopniowo zwi\u0119kszaj ci\u0119\u017car do maksymalnego (wykonuj\u0105c niewiele powt\u00f3rze\u0144), a nast\u0119pnie powoli zmniejszaj go ponownie. W ten spos\u00f3b mi\u0119\u015bnie s\u0105 idealnie rozgrzane, a toksyny powsta\u0142e w wyniku treningu beztlenowego (takie jak kwas mlekowy) s\u0105 ponownie wyp\u0142ukiwane po maksymalnym obci\u0105\u017ceniu.<\/li>\n<li><strong><span style=\"text-decoration: underline;\">3. dwa razy kr\u00f3tkie zamiast jednego d\u0142ugiego:<\/span><\/strong> Kto chce szybciej trenowa\u0107 na \u0142aweczce do ci\u0119\u017car\u00f3w <a href=\"https:\/\/eiweiss.com\/pl\/co-to-sa-aminokwasy-rozgalezione-bcaas\/\">Budowa mi\u0119\u015bni<\/a> Je\u015bli chcesz cz\u0119\u015bciej korzysta\u0107 ze sztangi, zalecamy zast\u0105pienie jej dwoma hantlami. Nie pozwala to na podniesienie tak du\u017cego ci\u0119\u017caru, ale \u0107wiczy przede wszystkim mi\u0119\u015bnie koordynacyjne. Ponadto ruch jest bardziej naturalny, poniewa\u017c ramiona s\u0105 poruszane oddzielnie.<\/li>\n<li><span style=\"text-decoration: underline;\"><strong>Nie ma b\u00f3lu, nie ma zysku:<\/strong><\/span> To fitnessowe motto z lat 80. zosta\u0142o ju\u017c dawno uznane za stracone, ale wci\u0105\u017c ma w sobie co\u015b z prawdy. Mi\u0119\u015bnie rosn\u0105 pod wp\u0142ywem bod\u017aca, a to oznacza konkretnie: obci\u0105\u017cenia. Je\u015bli podczas ka\u017cdego treningu b\u0119dziesz d\u0105\u017cy\u0107 do maksymalnego wysi\u0142ku, w nagrod\u0119 b\u0119dziesz mie\u0107 coraz wi\u0119ksze mi\u0119\u015bnie.<\/li>\n<li><span style=\"text-decoration: underline;\"><strong>5. partnera:<\/strong><\/span> Brzmi to g\u0142upio, ale partner zawsze podnosi ci\u0119\u017car razem z tob\u0105, niezale\u017cnie od tego, czy jest zaanga\u017cowany, czy nie. W ko\u0144cu wyciskanie na \u0142awce to trening z wolnymi ci\u0119\u017carami. Zw\u0142aszcza gdy ci\u0119\u017cary staj\u0105 si\u0119 coraz wi\u0119ksze, nale\u017cy pomy\u015ble\u0107 tak\u017ce o swoim bezpiecze\u0144stwie osobistym, poniewa\u017c na \u0142awce zdarzy\u0142o si\u0119 wiele nieprzyjemnych wypadk\u00f3w, a w razie upadku sztang\u0119 trudno odepchn\u0105\u0107 od cia\u0142a. Partner zapewniaj\u0105cy bezpiecze\u0144stwo daje niezb\u0119dn\u0105 pewno\u015b\u0107 siebie i pomaga wycisn\u0105\u0107 z cia\u0142a ostatnie pi\u0119\u0107 procent.<\/li>\n<li>Ponadto partner oferuje motywacj\u0119 psychologiczn\u0105, kt\u00f3ra mo\u017ce stanowi\u0107 ostateczny bodziec do dzia\u0142ania.<\/li>\n<\/ul>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. 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