{"id":95014,"date":"2024-07-16T11:13:03","date_gmt":"2024-07-16T11:13:03","guid":{"rendered":"https:\/\/www.getstoryshots.com\/?p=95014"},"modified":"2024-07-16T11:14:21","modified_gmt":"2024-07-16T11:14:21","slug":"bigger-leaner-stronger-workout-plan-interactive-infographic","status":"publish","type":"post","link":"https:\/\/www.getstoryshots.com\/pl\/books\/bigger-leaner-stronger-workout-plan-interactive-infographic\/","title":{"rendered":"Interaktywna infografika z planem treningowym Bigger Leaner Stronger"},"content":{"rendered":"

Pobierz szczeg\u00f3\u0142owe podsumowanie Bigger Leaner Stronger tutaj.<\/a><\/p>\n\n\n\n\n\n\n \n \n Interaktywny plan treningowy Bigger Leaner Stronger<\/title>\n <style>\n .bls-container {\n font-family: Arial, sans-serif;\n color: white;\n background: linear-gradient(135deg, #1a2a6c, #b21f1f, #fdbb2d);\n padding: 20px;\n border-radius: 10px;\n }\n .bls-container h1, .bls-container h2 {\n text-align: center;\n }\n .bls-section {\n background: rgba(255,255,255,0.1);\n border-radius: 10px;\n padding: 20px;\n margin-bottom: 20px;\n }\n .bls-item {\n cursor: pointer;\n padding: 10px;\n margin: 5px 0;\n transition: background-color 0.3s;\n }\n .bls-item:hover {\n background-color: rgba(255,255,255,0.2);\n }\n .bls-details {\n display: none;\n padding: 10px;\n background-color: rgba(0,0,0,0.1);\n border-radius: 5px;\n margin-top: 10px;\n }\n <\/style>\n<\/head>\n<body>\n <div class=\"bls-container\">\n <h1>Plan treningowy Bigger Leaner Stronger<\/h1>\n \n <div class=\"bls-section\">\n <h2>Zasady treningu<\/h2>\n <div class=\"bls-item\" onclick=\"blsToggleDetails('principle1')\">1. Progresywne przeci\u0105\u017cenie napi\u0119ciem<\/div>\n <div id=\"principle1\" class=\"bls-details\">Stopniowo zwi\u0119kszaj podnoszony ci\u0119\u017car, aby kontynuowa\u0107 budowanie si\u0142y i mi\u0119\u015bni.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('principle2')\">2. Wolne ci\u0119\u017cary i podnoszenie ci\u0119\u017car\u00f3w<\/div>\n <div id=\"principle2\" class=\"bls-details\">Skoncentruj si\u0119 na \u0107wiczeniach, kt\u00f3re dzia\u0142aj\u0105 na wiele grup mi\u0119\u015bni jednocze\u015bnie, g\u0142\u00f3wnie przy u\u017cyciu wolnych ci\u0119\u017car\u00f3w.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('principle3')\">3. Odpoczynek i regeneracja<\/div>\n <div id=\"principle3\" class=\"bls-details\">Zapewnij odpowiedni czas mi\u0119dzy treningami na napraw\u0119 i wzrost mi\u0119\u015bni.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('principle4')\">4. Umiarkowane kardio<\/div>\n <div id=\"principle4\" class=\"bls-details\">W\u0142\u0105cz troch\u0119 \u0107wicze\u0144 cardio dla og\u00f3lnego zdrowia, ale nie przesadzaj, aby nie zak\u0142\u00f3ca\u0107 wzrostu mi\u0119\u015bni.<\/div>\n <\/div>\n \n <div class=\"bls-section\">\n <h2>Formu\u0142a Bigger Leaner Stronger<\/h2>\n <div class=\"bls-item\" onclick=\"blsToggleDetails('formula1')\">Trenuj 1-2 grupy mi\u0119\u015bni dziennie<\/div>\n <div id=\"formula1\" class=\"bls-details\">Skoncentruj si\u0119 na jednej lub dw\u00f3ch g\u0142\u00f3wnych grupach mi\u0119\u015bni podczas ka\u017cdej sesji treningowej, aby uzyska\u0107 maksymaln\u0105 intensywno\u015b\u0107.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('formula2')\">4-6 powt\u00f3rze\u0144, 9-12 ci\u0119\u017ckich serii na grup\u0119 mi\u0119\u015bniow\u0105<\/div>\n <div id=\"formula2\" class=\"bls-details\">Wykonuj 4-6 powt\u00f3rze\u0144 na seri\u0119, d\u0105\u017c\u0105c do 9-12 serii na grup\u0119 mi\u0119\u015bni, aby stymulowa\u0107 wzrost.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('formula3')\">Odpoczynek 2-3 minuty mi\u0119dzy seriami<\/div>\n <div id=\"formula3\" class=\"bls-details\">Zapewnij wystarczaj\u0105c\u0105 ilo\u015b\u0107 odpoczynku mi\u0119dzy seriami, aby utrzyma\u0107 intensywno\u015b\u0107 przez ca\u0142y trening.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('formula4')\">Trenuj przez 45-60 minut<\/div>\n <div id=\"formula4\" class=\"bls-details\">Treningi powinny by\u0107 stosunkowo kr\u00f3tkie, ale intensywne, aby zmaksymalizowa\u0107 wzrost mi\u0119\u015bni i zminimalizowa\u0107 zm\u0119czenie.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('formula5')\">Trenuj ka\u017cd\u0105 grup\u0119 mi\u0119\u015bni co 5-7 dni<\/div>\n <div id=\"formula5\" class=\"bls-details\">Zapewnij odpowiedni czas regeneracji mi\u0119dzy treningami tej samej grupy mi\u0119\u015bniowej.<\/div>\n <\/div>\n \n <div class=\"bls-section\">\n <h2>Trzydniowy split<\/h2>\n <div class=\"bls-item\" onclick=\"blsToggleDetails('day1')\">Dzie\u0144 1: Ci\u0105gni\u0119cie<\/div>\n <div id=\"day1\" class=\"bls-details\">\n - Martwy ci\u0105g<br>\n - Wios\u0142owanie sztang\u0105<br>\n - Podci\u0105ganie<br>\n - Zwijanie sztangi\n <\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('day2')\">Dzie\u0144 2: Pchanie<\/div>\n <div id=\"day2\" class=\"bls-details\">\n - Wyciskanie na \u0142awce sko\u015bnej<br>\n - Prasa wojskowa<br>\n - Wyciskanie na \u0142awce<br>\n - Unoszenia boczne\n <\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('day3')\">Dzie\u0144 3: Nogi<\/div>\n <div id=\"day3\" class=\"bls-details\">\n - Przysiady<br>\n - Wyciskanie nogami<br>\n - Rumu\u0144ski martwy ci\u0105g<br>\n - Ab Circuit\n <\/div>\n <\/div>\n \n <div class=\"bls-section\">\n <h2>Wytyczne \u017cywieniowe<\/h2>\n <div class=\"bls-item\" onclick=\"blsToggleDetails('nutrition1')\">Makra r\u00f3wnowagi<\/div>\n <div id=\"nutrition1\" class=\"bls-details\">D\u0105\u017c do wysokiej zawarto\u015bci bia\u0142ka, umiarkowanej ilo\u015bci w\u0119glowodan\u00f3w i umiarkowanej ilo\u015bci t\u0142uszcz\u00f3w w diecie.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('nutrition2')\">Wybieraj pe\u0142nowarto\u015bciowe \u017ar\u00f3d\u0142a bia\u0142ka<\/div>\n <div id=\"nutrition2\" class=\"bls-details\">Wybierz chude mi\u0119so, ryby, jaja i nabia\u0142, aby uzyska\u0107 wysokiej jako\u015bci bia\u0142ko.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('nutrition3')\">Czas w\u0119glowodan\u00f3w wok\u00f3\u0142 trening\u00f3w<\/div>\n <div id=\"nutrition3\" class=\"bls-details\">Spo\u017cywaj w\u0119glowodany przed i po treningu, aby zwi\u0119kszy\u0107 wydajno\u015b\u0107 i regeneracj\u0119.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('nutrition4')\">T\u0142uszcze ze \u017ar\u00f3de\u0142 nienasyconych<\/div>\n <div id=\"nutrition4\" class=\"bls-details\">Uwzgl\u0119dnij zdrowe t\u0142uszcze z takich \u017ar\u00f3de\u0142 jak oliwa z oliwek, orzechy i awokado.<\/div>\n <\/div>\n <\/div>\n\n <script>\n function blsToggleDetails(id) {\n var details = document.getElementById(id);\n if (details.style.display === \"none\" || details.style.display === \"\") {\n details.style.display = \"block\";\n } else {\n details.style.display = \"none\";\n }\n }\n <\/script>\n<\/body>\n<\/html>","protected":false},"excerpt":{"rendered":"<p>Pobierz szczeg\u00f3\u0142owe podsumowanie Bigger Leaner Stronger tutaj. Interaktywny plan treningowy Bigger Leaner Stronger Zasady treningu Bigger Leaner Stronger 1. Progresywne przeci\u0105\u017cenie Stopniowo zwi\u0119kszaj ci\u0119\u017car, kt\u00f3ry podnosisz z czasem, aby kontynuowa\u0107 budowanie si\u0142y i mi\u0119\u015bni. 2. Wolne ci\u0119\u017cary i podnoszenie ci\u0119\u017car\u00f3w z\u0142o\u017conych Skup si\u0119 na \u0107wiczeniach, kt\u00f3re pracuj\u0105 nad wieloma grupami mi\u0119\u015bni jednocze\u015bnie,...<\/p>","protected":false},"author":13,"featured_media":0,"comment_status":"closed","ping_status":"closed","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,"yasr_overall_rating":0,"yasr_post_is_review":"","yasr_auto_insert_disabled":"","yasr_review_type":"","footnotes":""},"categories":[4619],"tags":[],"class_list":["post-95014","post","type-post","status-publish","format-standard","hentry","category-infographic"],"acf":[],"yasr_visitor_votes":{"stars_attributes":{"read_only":false,"span_bottom":false},"number_of_votes":0,"sum_votes":0},"taxonomy_info":{"category":[{"value":4619,"label":"Infographic"}]},"featured_image_src_large":false,"author_info":{"display_name":"Team StoryShots","author_link":"https:\/\/www.getstoryshots.com\/pl\/books\/author\/fuzr6koxtahlfjcigcjjuadpexy2\/"},"comment_info":0,"category_info":[{"term_id":4619,"name":"Infographic","slug":"infographic","term_group":0,"term_taxonomy_id":4619,"taxonomy":"category","description":"","parent":0,"count":20,"filter":"raw","cat_ID":4619,"category_count":20,"category_description":"","cat_name":"Infographic","category_nicename":"infographic","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/www.getstoryshots.com\/pl\/wp-json\/wp\/v2\/posts\/95014","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.getstoryshots.com\/pl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.getstoryshots.com\/pl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.getstoryshots.com\/pl\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.getstoryshots.com\/pl\/wp-json\/wp\/v2\/comments?post=95014"}],"version-history":[{"count":3,"href":"https:\/\/www.getstoryshots.com\/pl\/wp-json\/wp\/v2\/posts\/95014\/revisions"}],"predecessor-version":[{"id":95018,"href":"https:\/\/www.getstoryshots.com\/pl\/wp-json\/wp\/v2\/posts\/95014\/revisions\/95018"}],"wp:attachment":[{"href":"https:\/\/www.getstoryshots.com\/pl\/wp-json\/wp\/v2\/media?parent=95014"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.getstoryshots.com\/pl\/wp-json\/wp\/v2\/categories?post=95014"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.getstoryshots.com\/pl\/wp-json\/wp\/v2\/tags?post=95014"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}