{"id":56,"date":"2026-04-26T09:47:09","date_gmt":"2026-04-26T07:47:09","guid":{"rendered":"http:\/\/231.wordpressalk.pl\/?page_id=56"},"modified":"2026-04-26T09:49:50","modified_gmt":"2026-04-26T07:49:50","slug":"plan-treningowy","status":"publish","type":"page","link":"https:\/\/231.wordpressalk.pl\/index.php\/plan-treningowy\/","title":{"rendered":"Plan Treningowy"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"56\" class=\"elementor elementor-56\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-26b9603 e-con e-atomic-element e-flexbox-base\" data-id=\"26b9603\" data-element_type=\"e-flexbox\" data-e-type=\"e-flexbox\" data-interaction-id=\"26b9603\">\n\t\t\t\t\t\t\t<h2 \n\t\tdata-interaction-id=\"48db5d0\" \n\t\tclass=\"e-heading-base\" \n\t\t \n\t\t\n\t>\n\t\n\t\t\tPlan treningowy dla pocz\u0105tkuj\u0105cych\n\t\t<\/h2>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ba351b1 e-con e-atomic-element e-flexbox-base\" data-id=\"ba351b1\" data-element_type=\"e-flexbox\" data-e-type=\"e-flexbox\" data-interaction-id=\"ba351b1\">\n\t\t\t\t\t\t\t\t<p class=\"e-paragraph-base\" data-interaction-id=\"3ce121e\"  >\n\t\t\t\t\t\t\t\tRegularna aktywno\u015b\u0107 fizyczna jest jednym z najlepszych sposob\u00f3w na popraw\u0119 zdrowia, sylwetki i samopoczucia.<br> Na pocz\u0105tku nie trzeba trenowa\u0107 codziennie ani wykonywa\u0107 bardzo trudnych \u0107wicze\u0144. Najwa\u017cniejsze jest to, aby zacz\u0105\u0107 spokojnie, s\u0142ucha\u0107 swojego cia\u0142a i stopniowo zwi\u0119ksza\u0107 intensywno\u015b\u0107.<br>Dobry plan treningowy powinien \u0142\u0105czy\u0107 \u0107wiczenia wzmacniaj\u0105ce, rozci\u0105ganie oraz czas na regeneracj\u0119. <br>Osoby pocz\u0105tkuj\u0105ce mog\u0105 zacz\u0105\u0107 od trzech trening\u00f3w tygodniowo. Dwa dni mo\u017cna przeznaczy\u0107 na trening si\u0142owy, a jeden dzie\u0144 na pilates lub spokojniejsz\u0105 aktywno\u015b\u0107 poprawiaj\u0105c\u0105 mobilno\u015b\u0107.<br><br>Przyk\u0142adowy tydzie\u0144 mo\u017ce wygl\u0105da\u0107 nast\u0119puj\u0105co: poniedzia\u0142ek \u2013 trening ca\u0142ego cia\u0142a, <br>\u015broda \u2013 pilates i rozci\u0105ganie, <br>pi\u0105tek \u2013 trening n\u00f3g i po\u015bladk\u00f3w. <br><br>W pozosta\u0142e dni warto postawi\u0107 na spacery, odpoczynek i odpowiedni\u0105 ilo\u015b\u0107 snu. Regularno\u015b\u0107 jest wa\u017cniejsza ni\u017c perfekcja, dlatego najlepiej wybra\u0107 taki plan, kt\u00f3ry naprawd\u0119 da si\u0119 utrzyma\u0107.\n\t\t\t\t\t<\/p>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6e66366 e-flex e-con-boxed e-con e-parent\" data-id=\"6e66366\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d5de35f elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"d5de35f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-check\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M173.898 439.404l-166.4-166.4c-9.997-9.997-9.997-26.206 0-36.204l36.203-36.204c9.997-9.998 26.207-9.998 36.204 0L192 312.69 432.095 72.596c9.997-9.997 26.207-9.997 36.204 0l36.203 36.204c9.997 9.997 9.997 26.206 0 36.204l-294.4 294.401c-9.998 9.997-26.207 9.997-36.204-.001z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Poniedzia\u0142ek: Trening ca\u0142ego cia\u0142a<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-times\" viewBox=\"0 0 352 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M242.72 256l100.07-100.07c12.28-12.28 12.28-32.19 0-44.48l-22.24-22.24c-12.28-12.28-32.19-12.28-44.48 0L176 189.28 75.93 89.21c-12.28-12.28-32.19-12.28-44.48 0L9.21 111.45c-12.28 12.28-12.28 32.19 0 44.48L109.28 256 9.21 356.07c-12.28 12.28-12.28 32.19 0 44.48l22.24 22.24c12.28 12.28 32.2 12.28 44.48 0L176 322.72l100.07 100.07c12.28 12.28 32.2 12.28 44.48 0l22.24-22.24c12.28-12.28 12.28-32.19 0-44.48L242.72 256z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">\u015aroda: Pilates i rozci\u0105ganie<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-dot-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119.033 8 8 119.033 8 256s111.033 248 248 248 248-111.033 248-248S392.967 8 256 8zm80 248c0 44.112-35.888 80-80 80s-80-35.888-80-80 35.888-80 80-80 80 35.888 80 80z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Pi\u0105tek: Trening n\u00f3g i po\u015bladk\u00f3w<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-check\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M173.898 439.404l-166.4-166.4c-9.997-9.997-9.997-26.206 0-36.204l36.203-36.204c9.997-9.998 26.207-9.998 36.204 0L192 312.69 432.095 72.596c9.997-9.997 26.207-9.997 36.204 0l36.203 36.204c9.997 9.997 9.997 26.206 0 36.204l-294.4 294.401c-9.998 9.997-26.207 9.997-36.204-.001z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Weekend: Spacer i regeneracja<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fe53104 e-con e-atomic-element e-flexbox-base\" data-id=\"fe53104\" 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