{"id":1191,"date":"2024-02-07T13:55:09","date_gmt":"2024-02-07T13:55:09","guid":{"rendered":"https:\/\/dice012.com\/?page_id=1191"},"modified":"2024-02-07T14:25:10","modified_gmt":"2024-02-07T14:25:10","slug":"elementor-1191","status":"publish","type":"page","link":"https:\/\/dice012.com\/en\/elementor-1191\/","title":{"rendered":"Protoku\u0142 kuloodporne kolana i kostki"},"content":{"rendered":"

Protoku\u0142 na kuloodporne kolana i kostki<\/h1>\n

Nasz ca\u0142y kr\u00f3tki protok\u00f3\u0142 jest oparty na programie ATG<\/strong> stworzonym przez Bena Patricka, go\u015bcia znanego pod pseudonimem Knessovertoesguy znanym i szanowanym na ca\u0142ym \u015bwiecie dzi\u0119ki wspania\u0142ym i prostym \u0107wiczeniom kt\u00f3re faktycznie wzmacniaj\u0105 kolana oraz kostki i neutralizuj\u0105 ich b\u00f3l. <\/strong>Program polega na wzmacnianiu wi\u0119zade\u0142, \u015bci\u0119gien oraz mi\u0119\u015bni kt\u00f3re odpowiadaj\u0105 w najwi\u0119kszym stopniu za amortyzacje upadk\u00f3w i inicjacje wyskoku.<\/p>\n

W przysz\u0142o\u015bci Bejbifejs zrobi video instruktarz do ka\u017cdego z 3 najwa\u017cniejszych \u0107wicze\u0144. Na ten moment linkujemy 3 filmy w kt\u00f3rych ziomale pokazuj\u0105 jak wykonywa\u0107 \u0107wiczenia a my proponujemy taki plan:<\/p>\n

2 dni w tygodniu prosty trening na 10-15 minut. Przerwy pomiedzy seriami 60-90 sekund. 3 \u0107wiczenia<\/strong><\/p>\n

\n

<\/h4>\n

1 \u0107wiczenie ATG Split Squat.<\/strong><\/h4>\n

3 serie 12-15 powt\u00f3rze\u0144 na nog\u0119<\/p>\n

2 \u0107wiczenie Tibialis Raises.<\/h4>\n

3 serie 15-20 powt\u00f3rzenie<\/p>\n

3 \u0107wiczenie Nordic Hamstring curl.<\/h4>\n

To \u0107wiczenie mo\u017cna wykona\u0107 np blokuj\u0105c nogi pod kanap\u0105 albo poprosi\u0107 kogo\u015b zeby siad\u0142 na twoich \u0142ydkach.\u00a0<\/strong><\/p>\n

3 serie po 5-10 powt\u00f3rze\u0144<\/p>\n

https:\/\/www.youtube.com\/watch?v=FVs0RcXslHYhttps:\/\/www.youtube.com\/watch?v=wLY7dLlBptAhttps:\/\/www.youtube.com\/watch?v=6NCN6kOagfY&pp=ygUPbm9yZGljIGN1cmwgYXRnhttps:\/\/www.youtube.com\/watch?v=Jwu8f42rLuI<\/p>","protected":false},"excerpt":{"rendered":"

Protoku\u0142 na kuloodporne kolana i kostki Nasz ca\u0142y kr\u00f3tki protok\u00f3\u0142 jest oparty na programie ATG stworzonym przez Bena Patricka, go\u015bcia…<\/p>","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-templates\/template-pagebuilder-full-width.php","meta":{"footnotes":""},"class_list":["post-1191","page","type-page","status-publish","hentry"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/dice012.com\/en\/wp-json\/wp\/v2\/pages\/1191","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dice012.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/dice012.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/dice012.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dice012.com\/en\/wp-json\/wp\/v2\/comments?post=1191"}],"version-history":[{"count":0,"href":"https:\/\/dice012.com\/en\/wp-json\/wp\/v2\/pages\/1191\/revisions"}],"wp:attachment":[{"href":"https:\/\/dice012.com\/en\/wp-json\/wp\/v2\/media?parent=1191"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}