{"id":70435,"date":"2021-10-19T13:07:00","date_gmt":"2021-10-19T11:07:00","guid":{"rendered":"https:\/\/blog.booksy.com\/?p=70435"},"modified":"2023-06-15T13:13:18","modified_gmt":"2023-06-15T11:13:18","slug":"sprawdz-czy-twoje-treningi-sa-wystarczajaco-dobre-zeby-wygrac-w-squid-game","status":"publish","type":"post","link":"https:\/\/blog.booksy.com\/pl\/inne\/sprawdz-czy-twoje-treningi-sa-wystarczajaco-dobre-zeby-wygrac-w-squid-game\/","title":{"rendered":"Sprawd\u017a, czy Twoje treningi s\u0105 wystarczaj\u0105co dobre, \u017ceby wygra\u0107 w Squid Game"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>Chcesz podkr\u0119ci\u0107 swoje \u0107wiczenia fizyczne? A mo\u017ce zaczynasz przygod\u0119 z regularnymi treningami? Niewa\u017cne gdzie w tej chwili jeste\u015b. Liczy si\u0119 cel i droga, kt\u00f3ra do niego prowadzi.\u00a0 Dodaj te 5 element\u00f3w do swojego planu treningowego, a nie b\u0119dziesz mie\u0107 sobie r\u00f3wnych nawet w Squid Game ?<\/strong><\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_87_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">Spis tre\u015bci<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/blog.booksy.com\/pl\/inne\/sprawdz-czy-twoje-treningi-sa-wystarczajaco-dobre-zeby-wygrac-w-squid-game\/#1-swiatlo-zielone-swiatlo-czerwone-%e2%80%93-trening-interwalowy\" >1. \u015awiat\u0142o zielone, \u015bwiat\u0142o czerwone \u2013 trening interwa\u0142owy&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/blog.booksy.com\/pl\/inne\/sprawdz-czy-twoje-treningi-sa-wystarczajaco-dobre-zeby-wygrac-w-squid-game\/#2-ciastko-ppopgi-%e2%80%93-dokladnosc\" >2. Ciastko Ppopgi \u2013 dok\u0142adno\u015b\u0107&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/blog.booksy.com\/pl\/inne\/sprawdz-czy-twoje-treningi-sa-wystarczajaco-dobre-zeby-wygrac-w-squid-game\/#3-przeciaganie-liny-%e2%80%93-trening-silowy\" >3. Przeci\u0105ganie liny \u2013 trening si\u0142owy&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/blog.booksy.com\/pl\/inne\/sprawdz-czy-twoje-treningi-sa-wystarczajaco-dobre-zeby-wygrac-w-squid-game\/#4-gra-w-kulki-%e2%80%93-koncentracja\" >4. Gra w kulki \u2013 koncentracja&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/blog.booksy.com\/pl\/inne\/sprawdz-czy-twoje-treningi-sa-wystarczajaco-dobre-zeby-wygrac-w-squid-game\/#5-szklany-most-%e2%80%93-koordynacja-ruchowa\" >5. Szklany most \u2013 koordynacja ruchowa&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1-swiatlo-zielone-swiatlo-czerwone-%e2%80%93-trening-interwalowy\"><\/span><strong>1. \u015awiat\u0142o zielone, \u015bwiat\u0142o czerwone \u2013 trening interwa\u0142owy&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Trening interwa\u0142owy polega na przeplataniu wysi\u0142ku o wysokiej intensywno\u015bci, z wysi\u0142kiem o ni\u017cszej intensywno\u015bci. Innymi s\u0142owy \u2013 przez kilkana\u015bcie sekund wylewasz si\u00f3dme poty, by za chwil\u0119 zatrzyma\u0107 si\u0119 w \u201cbezruchu\u201d. Przy czym brak ruchu, w tym przypadku, oznacza odpoczynek, polegaj\u0105cy na du\u017co \u0142agodniejszej aktywno\u015bci ruchowej. I nie musisz si\u0119 martwi\u0107, \u017ce za cho\u0107by mrugni\u0119cie okiem, zostaniesz zdyskwalifikowany \ud83d\ude09&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Interwa\u0142y s\u0105&nbsp; rodzajem aktywno\u015bci, podczas kt\u00f3rej organizm wpada w tak zwany d\u0142ug tlenowy. \u017beby zrekompensowa\u0107 ten deficyt i wr\u00f3ci\u0107 do r\u00f3wnowagi, organizm zaczyna korzysta\u0107 z zapas\u00f3w energetycznych. Dzi\u0119ki temu trening interwa\u0142owy jest doskona\u0142ym sposobem na pozbycie si\u0119 nadmiernej tkanki t\u0142uszczowej. Warto podkre\u015bli\u0107, \u017ce kalorie spalane s\u0105 nie tylko w czasie \u0107wicze\u0144, ale tak\u017ce po ich zako\u0144czeniu. Ponadto regularne treningi interwa\u0142owe podnosz\u0105 wydolno\u015b\u0107 organizmu.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2023\/06\/15131116\/Trening-interwaly.jpg\" alt=\"Kobieta i m\u0119\u017cczyzna \u0107wicz\u0105 na bie\u017cni\" class=\"wp-image-70441\" srcset=\"https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2023\/06\/15131116\/Trening-interwaly.jpg 800w, https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2023\/06\/15131116\/Trening-interwaly-300x200.jpg 300w, https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2023\/06\/15131116\/Trening-interwaly-768x513.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2-ciastko-ppopgi-%e2%80%93-dokladnosc\"><\/span><strong>2. Ciastko Ppopgi \u2013 dok\u0142adno\u015b\u0107&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Podczas&nbsp;ka\u017cdego treningu bardzo wa\u017cna jest dok\u0142adno\u015b\u0107 w wykonywaniu \u0107wicze\u0144. W\u0142a\u015bciwa technika wp\u0142ywa na efektywno\u015b\u0107 trening\u00f3w i zmniejsza ryzyko wyst\u0105pienia kontuzji. Dlatego zanim rozpoczniesz trening, gruntownie zapoznaj si\u0119 z technik\u0105 wykonywania poszczeg\u00f3lnych \u0107wicze\u0144. Dotyczy to nie tylko skomplikowanych \u0107wicze\u0144 na przyrz\u0105dach, ale nierzadko r\u00f3wnie\u017c z pozoru prostych \u0107wicze\u0144 np. przysiad\u00f3w czy brzuszk\u00f3w. Warto zatem skorzysta\u0107 z wiedzy i do\u015bwiadczenia trenera personalnego, kt\u00f3ry zadba o precyzj\u0119 w ka\u017cdym ruchu mi\u0119\u015bni, kt\u00f3ry zaowocuje perfekcyjnym kszta\u0142tem Twojej sylwetki.&nbsp;&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"540\" src=\"https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2023\/06\/15131139\/Trening-dokladnosc.jpg\" alt=\"Trening ze sztang\u0105 - kobieta i m\u0119\u017cczyzna.\" class=\"wp-image-70446\" srcset=\"https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2023\/06\/15131139\/Trening-dokladnosc.jpg 800w, https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2023\/06\/15131139\/Trening-dokladnosc-300x203.jpg 300w, https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2023\/06\/15131139\/Trening-dokladnosc-768x518.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-fe48e5de wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/cdl.booksy.com\/UGJ71sBcjlb\" target=\"_blank\" rel=\"noreferrer noopener\">Zarezerwuj wizyt\u0119<\/a><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3-przeciaganie-liny-%e2%80%93-trening-silowy\"><\/span><strong>3. Przeci\u0105ganie liny \u2013 trening si\u0142owy&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Trening si\u0142owy wzmacnia cia\u0142o \u2013 to niepodwa\u017calny fakt. Wykonuj\u0105c go regularnie wyrze\u017abisz sylwetk\u0119, pozb\u0119dziesz si\u0119 nadprogramowych centymetr\u00f3w, a tak\u017ce znacz\u0105co poprawisz swoje zdrowie. Ten rodzaj treningu umo\u017cliwia \u0142\u0105czenie ze sob\u0105 wszelakich \u0107wicze\u0144 z r\u00f3\u017cnymi obci\u0105\u017ceniami. Dzi\u0119ki temu trening si\u0142owy polecany jest niemal\u017ce ka\u017cdemu. Podczas treningu si\u0142owego&nbsp; mo\u017cesz pracowa\u0107 na masie w\u0142asnego cia\u0142a, hantlach i innych przyrz\u0105dach dost\u0119pnych w si\u0142owni. Fantastycznym rozwi\u0105zaniem jest tak\u017ce lina. \u0106wiczenia z lin\u0105 anga\u017cuj\u0105 g\u00f3rne partie mi\u0119\u015bni (obr\u0119cz barkowa, ramiona, plecy, brzuch), jak r\u00f3wnie\u017c dolne cz\u0119\u015bci cia\u0142a.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"497\" src=\"https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2023\/06\/15131207\/Trening-lina.jpg\" alt=\"Trening z lin\u0105. Kobieta przeci\u0105ga lin\u0119. \" class=\"wp-image-70451\" srcset=\"https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2023\/06\/15131207\/Trening-lina.jpg 800w, https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2023\/06\/15131207\/Trening-lina-300x186.jpg 300w, https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2023\/06\/15131207\/Trening-lina-768x477.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4-gra-w-kulki-%e2%80%93-koncentracja\"><\/span><strong>4. Gra w kulki \u2013 koncentracja&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">W ko\u0144cu przychodzi taki czas, \u017ce zaczyna spada\u0107 motywacja podczas treningu. Najcz\u0119\u015bciej prowadzi to do odpuszczenia, rezygnacji z plan\u00f3w i zmiany cel\u00f3w. To czy trening b\u0119dzie efektywny, zale\u017cy w du\u017cej mierze od umiej\u0119tno\u015bci koncentracji. Skupiaj\u0105c swoj\u0105 uwag\u0119 na pracy \u0107wiczonych mi\u0119\u015bni i na tym, co chcemy dzi\u0119ki tym dzia\u0142aniom&nbsp; osi\u0105gn\u0105\u0107, podnosi si\u0119 nasza motywacja. Dlatego, je\u015bli poczujesz spadek formy, nie odpuszczaj. Jeszcze bardziej skoncentruj si\u0119 na swoim planie treningowym i na jego efektach. Jednak czasami brak ch\u0119ci do aktywno\u015bci fizycznej, mo\u017ce wynika\u0107 z przetrenowania. W\u00f3wczas pozw\u00f3l sobie na porz\u0105dny odpoczynek.&nbsp; B\u0105d\u017a fair wobec siebie i le\u0107 ze sob\u0105 w kulki \ud83d\ude09<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2023\/06\/15131227\/Trening-koncentracja.jpg\" alt=\"M\u0142oda kobieta podnosi w skupieniu hantle na si\u0142owni. \" class=\"wp-image-70456\" srcset=\"https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2023\/06\/15131227\/Trening-koncentracja.jpg 800w, https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2023\/06\/15131227\/Trening-koncentracja-300x200.jpg 300w, https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2023\/06\/15131227\/Trening-koncentracja-768x512.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5-szklany-most-%e2%80%93-koordynacja-ruchowa\"><\/span><strong>5. Szklany most \u2013 koordynacja ruchowa&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Koordynacja ruchowa to fundament, na kt\u00f3rym opiera si\u0119 sprawno\u015b\u0107 fizyczna. Dzi\u0119ki niej mo\u017cemy wykonywa\u0107 okre\u015blone przestrzennie i czasowo ruchy. Odpowiada ona&nbsp; zatem za poczucie r\u00f3wnowagi, szybko\u015b\u0107 reakcji, pami\u0119\u0107 ruchow\u0105 i orientacj\u0119 w terenie. Warto posiada\u0107 takie umiej\u0119tno\u015bci, gdy znajdziemy si\u0119 na szklanym mo\u015bcie. Oczywi\u015bcie mowa o szklanych mostach widokowych, kt\u00f3re z ch\u0119ci\u0105 odwiedzaj\u0105 tury\u015bci np. w Chinach czy Chorwacji.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2023\/06\/15131242\/Trening-koordynacja-ruchowa.jpg\" alt=\"Trening na koordynacj\u0119 ruchow\u0105 -m\u0119\u017cczyzna stoj\u0105cy i balansuj\u0105cy na kettlebells w si\u0142owni na tle ceglanej \u015bciany.\" class=\"wp-image-70461\" srcset=\"https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2023\/06\/15131242\/Trening-koordynacja-ruchowa.jpg 800w, https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2023\/06\/15131242\/Trening-koordynacja-ruchowa-300x200.jpg 300w, https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2023\/06\/15131242\/Trening-koordynacja-ruchowa-768x512.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-fe48e5de wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/cdl.booksy.com\/UGJ71sBcjlb\" target=\"_blank\" rel=\"noreferrer noopener\">Zarezerwuj wizyt\u0119<\/a><\/div>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Zastanawiasz si\u0119, czy Tw\u00f3j plan treningowy jest odpowiednio u\u0142o\u017cony? Chcesz zacz\u0105\u0107 \u0107wiczy\u0107, ale nie wiesz, jak si\u0119 za to zabra\u0107? Po prostu wejd\u017a na Booksy i znajd\u017a Trenera Personalnego w swojej okolicy.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Chcesz podkr\u0119ci\u0107 swoje \u0107wiczenia fizyczne? A mo\u017ce zaczynasz przygod\u0119 z regularnymi treningami? Niewa\u017cne gdzie w tej&#8230;<\/p>\n","protected":false},"author":14,"featured_media":70436,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":"","_ppma_block_editor_authors":""},"categories":[60],"tags":[],"ppma_author":[188],"class_list":["post-70435","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-inne"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - 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