{"id":1370,"date":"2022-01-23T20:56:00","date_gmt":"2022-01-23T20:56:00","guid":{"rendered":"https:\/\/www.masaznakolkach.pl\/?p=1370"},"modified":"2022-02-04T11:25:13","modified_gmt":"2022-02-04T11:25:13","slug":"jak-poprawnie-wzmacniac-co","status":"publish","type":"post","link":"https:\/\/www.masaznakolkach.pl\/index.php\/2022\/01\/23\/jak-poprawnie-wzmacniac-co\/","title":{"rendered":"NIE brzuszkami wzmacniaj brzuch"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1370\" class=\"elementor elementor-1370\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8fc1043 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"8fc1043\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-cc07310\" data-id=\"cc07310\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-52f8c48 elementor-widget elementor-widget-image\" data-id=\"52f8c48\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"http:\/\/www.masaznakolkach.pl\/wp-content\/uploads\/2022\/01\/Posty-Mnk-1.png\" data-elementor-open-lightbox=\"yes\" data-elementor-lightbox-title=\"Posty Mnk (1)\" data-e-action-hash=\"#elementor-action%3Aaction%3Dlightbox%26settings%3DeyJpZCI6MTM2OSwidXJsIjoiaHR0cHM6XC9cL3d3dy5tYXNhem5ha29sa2FjaC5wbFwvd3AtY29udGVudFwvdXBsb2Fkc1wvMjAyMlwvMDFcL1Bvc3R5LU1uay0xLnBuZyJ9\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.masaznakolkach.pl\/wp-content\/uploads\/2022\/01\/Posty-Mnk-1-1024x1024.png\" class=\"attachment-large size-large wp-image-1369\" alt=\"\" srcset=\"https:\/\/www.masaznakolkach.pl\/wp-content\/uploads\/2022\/01\/Posty-Mnk-1-1024x1024.png 1024w, https:\/\/www.masaznakolkach.pl\/wp-content\/uploads\/2022\/01\/Posty-Mnk-1-300x300.png 300w, https:\/\/www.masaznakolkach.pl\/wp-content\/uploads\/2022\/01\/Posty-Mnk-1-150x150.png 150w, https:\/\/www.masaznakolkach.pl\/wp-content\/uploads\/2022\/01\/Posty-Mnk-1-768x768.png 768w, https:\/\/www.masaznakolkach.pl\/wp-content\/uploads\/2022\/01\/Posty-Mnk-1-600x600.png 600w, https:\/\/www.masaznakolkach.pl\/wp-content\/uploads\/2022\/01\/Posty-Mnk-1-100x100.png 100w, https:\/\/www.masaznakolkach.pl\/wp-content\/uploads\/2022\/01\/Posty-Mnk-1.png 1080w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-f9eb697\" data-id=\"f9eb697\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8b67950 elementor-widget elementor-widget-text-editor\" data-id=\"8b67950\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Je\u015bli my\u015blisz, \u017ce brzuszki to doskona\u0142y pomys\u0142 na wzmacnianie naszego brzucha, budowanie \u201ekaloryfera\u201d, a deska (plank) najlepiej zbuduje nasz core, to mo\u017cesz si\u0119 myli\u0107. \ud83d\ude09\ud83e\uddd0<\/p>\n<p>Badanie ok. 20 czynno\u015bci i \u0107wicze\u0144, m.in. brzuszki na prostych\/ugi\u0119tych\/ z dociskiem nogach, izometryczne i dynamiczne deski bokiem, deski, podnoszenie n\u00f3g, zwykle stanie, siedzenie, podnoszenie du\u017cych i ma\u0142ych ci\u0119\u017car\u00f3w, gdzie mierzono aktywacj\u0119 mi\u0119\u015bniow\u0105 EMG u\u015bredniaj\u0105c do 100% max dowolnego skurczu (MVC), w kt\u00f3rym brano pod uwag\u0119 mi\u0119\u015bnie: l\u0119d\u017awiowy wi\u0119kszy i mniejszy, sko\u015bne zew., wew., poprzeczny brzucha, prosty brzucha, prosty uda, prostownik grzbietu,<br><b>WYKAZA\u0141O, \u017bE<\/b> to Izometryczny docisk kolana r\u0119k\u0105 (lewe-do prawego i odwrotnie) najbardziej zaktywowa\u0142o mi\u0119\u015bnie buduj\u0105ce nasz CORE.<\/p>\n<p><b>\u26a0\ufe0fDla przyk\u0142adu: por\u00f3wnuj\u0105c z brzuszkami z ugi\u0119tymi nogami powy\u017csze \u0107wiczenie aktywowa\u0142o wszystkie mi\u0119\u015bnie z wyj\u0105tkiem m. prostownika grzbietu (a to dobrze \ud83d\ude09 ) oko\u0142o 2x, 3x BARDZIEJ!<\/b><\/p>\n<p>Warto te\u017c zaznaczy\u0107, \u017ce klasyczne brzuszki z ugi\u0119tymi nogami wykazuj\u0105 du\u017ce nak\u0142ady si\u0142y oddzia\u0142ywuj\u0105ce kompresyjne na kr\u0119gos\u0142up.<br>Oczywi\u015bcie zawsze znajd\u0105 si\u0119 ludzie, zdolni tolerowa\u0107 okre\u015blone obci\u0105\u017cania, nikt od klasycznych brzuszk\u00f3w nie umar\u0142\ud83d\ude0f, ale co nam szkodzi po prostu WIEDZIE\u0106 i dokona\u0107 wyboru co lepsze dla naszego zdrowia. \ud83d\ude09<\/p>\n<p>A poni\u017cej link do wspomnianego \u0107wiczenia Isometric CORE:<\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=oRCiR-g8mBE&amp;t=49s\">https:\/\/www.youtube.com\/watch?v=oRCiR-g8mBE&amp;t=49s<\/a><\/p>\n<p>Udanego tygodnia!<br><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7457e3f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7457e3f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b1e4fca\" data-id=\"b1e4fca\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-86a67db elementor-widget elementor-widget-shortcode\" data-id=\"86a67db\" data-element_type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><div class=\"bdpp-wrap bdpp-lite bdpp-post-grid-wrap bdpp-post-data-wrap bdpp-design-1 bdpp-grid-4  bdpp-clearfix\" id=\"bdpp-post-grid-1\">\r\n\t<div class=\"bdpp-post-grid-inr-wrap bdpp-post-data-inr-wrap bdpp-clearfix\"><div class=\"bdpp-post-grid bdpp-col-4 bdpp-columns bdpp-post-1525 bdpp-post-standard bdpp-first bdpp-has-thumb\">\r\n\t<div class=\"bdpp-post-grid-content\">\r\n\t\t\t\t<div class=\"bdpp-post-img-bg\">\r\n\t\t\t<a href=\"https:\/\/www.masaznakolkach.pl\/index.php\/2022\/03\/25\/wdowi-bawoli-garb-czy-szyja-xxi-wieku\/\">\r\n\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.masaznakolkach.pl\/wp-content\/uploads\/2022\/03\/Posty-Mnk-150x150.png\" class=\"bdpp-img bdpp-post-feat-img\" alt=\"WDOWI\/ BAWOLI GARB czy SZYJA XXI wieku?\" \/>\r\n\t\t\t\t\t\t\t<\/a>\r\n\t\t<\/div>\r\n\t\t\r\n\t\t<h2 class=\"bdpp-post-title\">\r\n\t\t\t<a href=\"https:\/\/www.masaznakolkach.pl\/index.php\/2022\/03\/25\/wdowi-bawoli-garb-czy-szyja-xxi-wieku\/\">WDOWI\/ BAWOLI GARB czy SZYJA XXI wieku?<\/a>\r\n\t\t<\/h2>\r\n\r\n\t\t\t\t<div class=\"bdpp-post-content\">\r\n\t\t\t<div class=\"bdpp-post-desc\">Cho\u0107 to okre\u015blenia bardziej potoczne ni\u017c medyczne jasno przedstawiaj\u0105 obraz postaci.Wdowi garb jest skutkiem przeci\u0105\u017ce\u0144, kt\u00f3rym poddawane s\u0105 mi\u0119\u015bnie odcinka...<\/div>\r\n\t\t\t\t\t\t<a href=\"https:\/\/www.masaznakolkach.pl\/index.php\/2022\/03\/25\/wdowi-bawoli-garb-czy-szyja-xxi-wieku\/\" class=\"bdpp-rdmr-btn\">Czytaj dalej<\/a>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n<\/div><div class=\"bdpp-post-grid bdpp-col-4 bdpp-columns bdpp-post-1441 bdpp-post-standard bdpp-has-thumb\">\r\n\t<div class=\"bdpp-post-grid-content\">\r\n\t\t\t\t<div class=\"bdpp-post-img-bg\">\r\n\t\t\t<a href=\"https:\/\/www.masaznakolkach.pl\/index.php\/2022\/02\/04\/bol-plecow-a-skrzyzowanie-dolne\/\">\r\n\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.masaznakolkach.pl\/wp-content\/uploads\/2022\/02\/Posty-Mnk-2-150x150.png\" class=\"bdpp-img bdpp-post-feat-img\" alt=\"B\u00f3l plec\u00f3w a skrzy\u017cowanie dolne\" \/>\r\n\t\t\t\t\t\t\t<\/a>\r\n\t\t<\/div>\r\n\t\t\r\n\t\t<h2 class=\"bdpp-post-title\">\r\n\t\t\t<a href=\"https:\/\/www.masaznakolkach.pl\/index.php\/2022\/02\/04\/bol-plecow-a-skrzyzowanie-dolne\/\">B\u00f3l plec\u00f3w a skrzy\u017cowanie dolne<\/a>\r\n\t\t<\/h2>\r\n\r\n\t\t\t\t<div class=\"bdpp-post-content\">\r\n\t\t\t<div class=\"bdpp-post-desc\">Zdarza Ci si\u0119 narzeka\u0107 na b\u00f3l dolnej cz\u0119\u015bci plec\u00f3w, obejmuj\u0105cy wysoko\u015b\u0107 po\u015bladk\u00f3w, miednicy a nawet schodz\u0105cy do n\u00f3g?Pewnie czujesz na...<\/div>\r\n\t\t\t\t\t\t<a href=\"https:\/\/www.masaznakolkach.pl\/index.php\/2022\/02\/04\/bol-plecow-a-skrzyzowanie-dolne\/\" class=\"bdpp-rdmr-btn\">Czytaj dalej<\/a>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n<\/div><div class=\"bdpp-post-grid bdpp-col-4 bdpp-columns bdpp-post-1367 bdpp-post-standard bdpp-has-thumb\">\r\n\t<div class=\"bdpp-post-grid-content\">\r\n\t\t\t\t<div class=\"bdpp-post-img-bg\">\r\n\t\t\t<a href=\"https:\/\/www.masaznakolkach.pl\/index.php\/2022\/02\/01\/kinesiotape\/\">\r\n\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.masaznakolkach.pl\/wp-content\/uploads\/2022\/02\/Posty-Mnk-3-150x150.png\" class=\"bdpp-img bdpp-post-feat-img\" alt=\"Kinesiotape czyli kolorowe plastry\" \/>\r\n\t\t\t\t\t\t\t<\/a>\r\n\t\t<\/div>\r\n\t\t\r\n\t\t<h2 class=\"bdpp-post-title\">\r\n\t\t\t<a href=\"https:\/\/www.masaznakolkach.pl\/index.php\/2022\/02\/01\/kinesiotape\/\">Kinesiotape czyli kolorowe plastry<\/a>\r\n\t\t<\/h2>\r\n\r\n\t\t\t\t<div class=\"bdpp-post-content\">\r\n\t\t\t<div class=\"bdpp-post-desc\">KOLOROWE TA\u015aMY, bo tak czasami pacjenci nazywaj\u0105 kinesiology tape, to ta\u015bmy, kt\u00f3re wspieraj\u0105 terapi\u0119.Wspieraj\u0105- to warto wiedzie\u0107, poniewa\u017c one nie...<\/div>\r\n\t\t\t\t\t\t<a href=\"https:\/\/www.masaznakolkach.pl\/index.php\/2022\/02\/01\/kinesiotape\/\" class=\"bdpp-rdmr-btn\">Czytaj dalej<\/a>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n<\/div><div class=\"bdpp-post-grid bdpp-col-4 bdpp-columns bdpp-post-1370 bdpp-post-standard bdpp-has-thumb\">\r\n\t<div class=\"bdpp-post-grid-content\">\r\n\t\t\t\t<div class=\"bdpp-post-img-bg\">\r\n\t\t\t<a href=\"https:\/\/www.masaznakolkach.pl\/index.php\/2022\/01\/23\/jak-poprawnie-wzmacniac-co\/\">\r\n\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.masaznakolkach.pl\/wp-content\/uploads\/2022\/01\/Posty-Mnk-1-150x150.png\" class=\"bdpp-img bdpp-post-feat-img\" alt=\"NIE brzuszkami wzmacniaj brzuch\" \/>\r\n\t\t\t\t\t\t\t<\/a>\r\n\t\t<\/div>\r\n\t\t\r\n\t\t<h2 class=\"bdpp-post-title\">\r\n\t\t\t<a href=\"https:\/\/www.masaznakolkach.pl\/index.php\/2022\/01\/23\/jak-poprawnie-wzmacniac-co\/\">NIE brzuszkami wzmacniaj brzuch<\/a>\r\n\t\t<\/h2>\r\n\r\n\t\t\t\t<div class=\"bdpp-post-content\">\r\n\t\t\t<div class=\"bdpp-post-desc\">Je\u015bli my\u015blisz, \u017ce brzuszki to doskona\u0142y pomys\u0142 na wzmacnianie naszego brzucha, budowanie \u201ekaloryfera\u201d, a deska (plank) najlepiej zbuduje nasz core,...<\/div>\r\n\t\t\t\t\t\t<a href=\"https:\/\/www.masaznakolkach.pl\/index.php\/2022\/01\/23\/jak-poprawnie-wzmacniac-co\/\" class=\"bdpp-rdmr-btn\">Czytaj dalej<\/a>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n<\/div>\t<\/div>\r\n\t<\/div><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Je\u015bli my\u015blisz, \u017ce brzuszki to doskona\u0142y pomys\u0142 na wzmacnianie naszego brzucha, budowanie \u201ekaloryfera\u201d, a deska (plank) najlepiej zbuduje nasz core, to mo\u017cesz si\u0119 myli\u0107. \ud83d\ude09\ud83e\uddd0 Badanie ok. 20 czynno\u015bci i \u0107wicze\u0144, m.in. brzuszki na prostych\/ugi\u0119tych\/ z dociskiem nogach, izometryczne i dynamiczne deski bokiem, deski, podnoszenie n\u00f3g, zwykle stanie, siedzenie, podnoszenie du\u017cych i ma\u0142ych ci\u0119\u017car\u00f3w, gdzie&hellip;<\/p>\n","protected":false},"author":1,"featured_media":1369,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_theme","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[32,31],"class_list":["post-1370","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-core","tag-trening"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>NIE brzuszkami wzmacniaj brzuch - #Masa\u017cNaK&oacute;\u0142kach<\/title>\n<meta name=\"description\" content=\"Je\u015bli my\u015blisz, \u017ce brzuszki to doskona\u0142y pomys\u0142 na wzmacnianie naszego brzucha, budowanie \u201ekaloryfera\u201d, a deska (plank) najlepiej zbuduje nasz core, to mo\u017cesz si\u0119 myli\u0107.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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