{"id":1081,"date":"2024-02-27T12:35:04","date_gmt":"2024-02-27T10:35:04","guid":{"rendered":"https:\/\/splentity.com\/?p=1081"},"modified":"2024-03-15T09:31:12","modified_gmt":"2024-03-15T07:31:12","slug":"sarmale-cu-mamaliga","status":"publish","type":"post","link":"https:\/\/splentity.com\/sarmale-cu-mamaliga\/","title":{"rendered":"Burpees"},"content":{"rendered":"

Burpees: Intensywne \u0106wiczenie, Kt\u00f3re Wzmocni Tw\u00f3j Trening<\/strong><\/p>\n

Burpees, znane r\u00f3wnie\u017c jako squat thrusts, to dynamiczne \u0107wiczenie o du\u017cej intensywno\u015bci, kt\u00f3re anga\u017cuje wiele mi\u0119\u015bni jednocze\u015bnie. Jest to popularna forma treningu, kt\u00f3ra pochodzi z dziedziny kalisteniki i znajduje zastosowanie zar\u00f3wno w treningu si\u0142owym, jak i w treningu cardio.<\/p>\n

Jak wykona\u0107 burpees?<\/strong><\/p>\n

    \n
  1. Pocz\u0105tkowa pozycja<\/strong>: Rozpocznij \u0107wiczenie w pozycji stoj\u0105cej, nogi ustawione na szeroko\u015b\u0107 bioder.<\/li>\n
  2. Squat<\/strong>: Wykonaj przysiad, opuszczaj\u0105c cia\u0142o w d\u00f3\u0142, a\u017c twoje d\u0142onie dotkn\u0105 pod\u0142ogi przed tob\u0105.<\/li>\n
  3. Skok do pozycji pompy<\/strong>: Zr\u00f3b szybki skok do ty\u0142u, przejd\u017a w pozycj\u0119 pompy (push-up), z r\u0119kami umieszczonymi na szeroko\u015bci bark\u00f3w.<\/li>\n
  4. Pompa (push-up)<\/strong>: Zr\u00f3b pompe, spuszczaj\u0105c cia\u0142o w d\u00f3\u0142, a nast\u0119pnie podnie\u015b je w g\u00f3r\u0119.<\/li>\n
  5. Powr\u00f3t do pozycji skokowej<\/strong>: Wykonaj szybki skok do przodu, aby wr\u00f3ci\u0107 do pozycji kucni\u0119cia.<\/li>\n
  6. Skok w g\u00f3r\u0119<\/strong>: Zako\u0144cz \u0107wiczenie skokiem w g\u00f3r\u0119, unosz\u0105c r\u0119ce nad g\u0142ow\u0119.<\/li>\n<\/ol>\n

    Powt\u00f3rz te kroki p\u0142ynnie i dynamicznie przez okre\u015blon\u0105 liczb\u0119 powt\u00f3rze\u0144 lub przez okre\u015blony czas, aby uzyska\u0107 pe\u0142ny efekt treningowy.<\/p>\n

    Korzy\u015bci z burpees<\/strong><\/p>\n

      \n
    1. Wzmocnienie mi\u0119\u015bni<\/strong>: Burpees anga\u017cuj\u0105 mi\u0119\u015bnie n\u00f3g, po\u015bladk\u00f3w, ramion, klatki piersiowej, plec\u00f3w i brzucha, co prowadzi do og\u00f3lnego wzmocnienia cia\u0142a.<\/li>\n
    2. Poprawa wydolno\u015bci cardio<\/strong>: Intensywno\u015b\u0107 burpees sprawia, \u017ce \u200b\u200bjest doskona\u0142ym \u0107wiczeniem cardio, kt\u00f3re wspiera popraw\u0119 wydolno\u015bci sercowo-naczyniowej.<\/li>\n
    3. Spalanie kalorii<\/strong>: Ze wzgl\u0119du na wysok\u0105 intensywno\u015b\u0107, burpees mog\u0105 przyczyni\u0107 si\u0119 do spalania du\u017cej ilo\u015bci kalorii w kr\u00f3tkim czasie, co jest korzystne dla os\u00f3b d\u0105\u017c\u0105cych do utraty wagi.<\/li>\n
    4. Trening funkcjonalny<\/strong>: Poniewa\u017c burpees na\u015bladuj\u0105 naturalne ruchy cia\u0142a, pomagaj\u0105 w rozwoju si\u0142y i elastyczno\u015bci potrzebnych do codziennych czynno\u015bci.<\/li>\n<\/ol>\n

      Podsumowanie<\/strong><\/p>\n

      Burpees to skuteczne i wszechstronne \u0107wiczenie, kt\u00f3re mo\u017ce by\u0107 dodane do dowolnego programu treningowego. Bez wzgl\u0119du na to, czy d\u0105\u017cysz do zwi\u0119kszenia si\u0142y, poprawy wytrzyma\u0142o\u015bci cardio, czy spalania kalorii, burpees mog\u0105 by\u0107 cennym dodatkiem do Twojej rutyny treningowej.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Burpees: Intensywne \u0106wiczenie, Kt\u00f3re Wzmocni Tw\u00f3j Trening Burpees, znane r\u00f3wnie\u017c jako squat thrusts, to dynamiczne \u0107wiczenie o du\u017cej intensywno\u015bci, kt\u00f3re anga\u017cuje wiele mi\u0119\u015bni jednocze\u015bnie. Jest to popularna forma treningu, kt\u00f3ra pochodzi z dziedziny kalisteniki i znajduje zastosowanie zar\u00f3wno w treningu si\u0142owym, jak i w treningu cardio. Jak wykona\u0107 burpees? Pocz\u0105tkowa pozycja: Rozpocznij \u0107wiczenie w pozycji […]<\/p>\n","protected":false},"author":1,"featured_media":1490,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"yoast_head":"\nBurpees - Gym Force<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/splentity.com\/sarmale-cu-mamaliga\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Burpees - Gym Force\" \/>\n<meta property=\"og:description\" content=\"Burpees: Intensywne \u0106wiczenie, Kt\u00f3re Wzmocni Tw\u00f3j Trening Burpees, znane r\u00f3wnie\u017c jako squat thrusts, to dynamiczne \u0107wiczenie o du\u017cej intensywno\u015bci, kt\u00f3re anga\u017cuje wiele mi\u0119\u015bni jednocze\u015bnie. Jest to popularna forma treningu, kt\u00f3ra pochodzi z dziedziny kalisteniki i znajduje zastosowanie zar\u00f3wno w treningu si\u0142owym, jak i w treningu cardio. Jak wykona\u0107 burpees? 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