{"id":273802,"date":"2021-07-01T13:32:55","date_gmt":"2021-07-01T11:32:55","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=273802"},"modified":"2024-03-28T16:14:29","modified_gmt":"2024-03-28T15:14:29","slug":"jak-zaczac-cwiczyc-w-parku-do-street-workoutu","status":"publish","type":"post","link":"https:\/\/gymbeam.pl\/blog\/jak-zaczac-cwiczyc-w-parku-do-street-workoutu\/","title":{"rendered":"Jak zacz\u0105\u0107 \u0107wiczy\u0107 w parku do street workoutu?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.pl\/blog\/jak-zaczac-cwiczyc-w-parku-do-street-workoutu\/#Jak_wyglada_park_treningowy\" title=\"Jak wygl\u0105da park treningowy?\">Jak wygl\u0105da park treningowy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.pl\/blog\/jak-zaczac-cwiczyc-w-parku-do-street-workoutu\/#7_zalet_treningu_w_parku_treningowym\" title=\"7 zalet treningu w parku treningowym\">7 zalet treningu w parku treningowym<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.pl\/blog\/jak-zaczac-cwiczyc-w-parku-do-street-workoutu\/#Jakie_elementy_stanowia_czesc_treningu\" title=\"Jakie elementy stanowi\u0105 cz\u0119\u015b\u0107 treningu?\">Jakie elementy stanowi\u0105 cz\u0119\u015b\u0107 treningu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.pl\/blog\/jak-zaczac-cwiczyc-w-parku-do-street-workoutu\/#5_cwiczen_ktore_wzmocnia_cale_twoje_cialo_w_parku_treningowym\" title=\"5 \u0107wicze\u0144, kt\u00f3re wzmocni\u0105 ca\u0142e twoje cia\u0142o w parku treningowym\">5 \u0107wicze\u0144, kt\u00f3re wzmocni\u0105 ca\u0142e twoje cia\u0142o w parku treningowym<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.pl\/blog\/jak-zaczac-cwiczyc-w-parku-do-street-workoutu\/#Jakie_inne_cwiczenia_mozesz_wykonywac_w_parku_treningowym\" title=\"Jakie inne \u0107wiczenia mo\u017cesz wykonywa\u0107 w parku treningowym?\">Jakie inne \u0107wiczenia mo\u017cesz wykonywa\u0107 w parku treningowym?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.pl\/blog\/jak-zaczac-cwiczyc-w-parku-do-street-workoutu\/#Jakich_innych_pomocy_mozna_uzywac_w_parku_treningowym\" title=\"Jakich innych pomocy mo\u017cna u\u017cywa\u0107 w parku treningowym?\">Jakich innych pomocy mo\u017cna u\u017cywa\u0107 w parku treningowym?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.pl\/blog\/jak-zaczac-cwiczyc-w-parku-do-street-workoutu\/#Jaka_z_tego_lekcja\" title=\"Jaka z tego lekcja?\">Jaka z tego lekcja?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Chcesz zbudowa\u0107 mas\u0119 mi\u0119\u015bniow\u0105 i czujesz, \u017ce podnoszenie ci\u0119\u017car\u00f3w to jedyna droga do upragnionego celu? Przekonamy ci\u0119, \u017ce jest inaczej. Mo\u017cesz tak\u017ce osi\u0105gn\u0105\u0107 doskona\u0142e rezultaty poprzez <strong>trening w <\/strong> <strong>parku treningowym<\/strong>. W dzisiejszym artykule przedstawimy ci jego zalety, opiszemy elementy, kt\u00f3re powinien zawiera\u0107 oraz poka\u017cemy skuteczne \u0107wiczenia, kt\u00f3re pobudz\u0105 do pracy <strong>ca\u0142e twoje cia\u0142o<\/strong>. Je\u015bli masz ju\u017c do\u015bwiadczenie z tym rodzajem treningu, spodobaj\u0105 ci si\u0119 porady na zwi\u0119kszenie stopnia trudno\u015bci i przeniesienie treningu na wy\u017cszy poziom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_wyglada_park_treningowy\"><\/span>Jak wygl\u0105da park treningowy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kiedy m\u00f3wimy o placu zabaw, wielu z nas widzi miejsce pe\u0142ne dzieci, zje\u017cd\u017calni i hu\u015btawek, w kt\u00f3rym czasem znajdzie si\u0119 jaka\u015b drabina do wspinania. Parki treningowe to jednak co\u015b innego. Z regu\u0142y s\u0105 <strong>wype\u0142nione poprzecznymi dr\u0105\u017ckami, trapezami, r\u00f3\u017cnymi<\/strong> <strong>drabinami i innymi konstrukcjami<\/strong>, na kt\u00f3rych mo\u017cna wykonywa\u0107 niezliczone \u0107wiczenia. Je\u015bli wyposa\u017cysz si\u0119 w inne akcesoria fitness, b\u0119dziesz w stanie wykona\u0107 trening ca\u0142ego cia\u0142a w parku bez najmniejszego problemu.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-1295852637-1124x749.jpg\" alt=\"Park treningowy: poprzeczne dr\u0105\u017cki, pionowe dr\u0105\u017cki, drabiny i inne budowle\" class=\"wp-image-262134\" style=\"width:843px;height:562px\" title=\"Park treningowy: poprzeczne dr\u0105\u017cki, pionowe dr\u0105\u017cki, drabiny i inne budowle\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1295852637-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1295852637-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1295852637-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1295852637-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_zalet_treningu_w_parku_treningowym\"><\/span>7 zalet treningu w parku treningowym<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je\u015bli jeszcze nie pr\u00f3bowa\u0142e\u015b treningu w parku treningowym, przedstawimy ci kilka jego zalet, kt\u00f3re mog\u0105 przekona\u0107 ci\u0119, \u017ceby spr\u00f3bowa\u0107.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Mo\u017cesz \u0107wiczy\u0107 tam o dowolnym czasie<\/h3>\n\n\n\n<p>Pracujesz na zmiany, a godziny otwarcia pobliskich centr\u00f3w fitness ci nie odpowiadaj\u0105? Park treningowy oferuje doskona\u0142\u0105 alternatyw\u0119. <strong>Mo\u017cesz i\u015b\u0107 i \u0107wiczy\u0107 wcze\u015bnie rano o \u015bwicie lub potrenowa\u0107 chwil\u0119, gdy twoja si\u0142ownia ma przerw\u0119 obiadow\u0105<\/strong>. Wszystko zale\u017cy od ciebie. Co wi\u0119cej, w parku na zewn\u0105trz nie b\u0119dziesz mie\u0107 problemu, z tym \u017ce kto\u015b ci\u0119 wygoni w po\u0142owie serii, bo zamyka lokal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Nie musisz op\u0142aca\u0107 cz\u0142onkostwa<\/h3>\n\n\n\n<p>Regularne ucz\u0119szczanie na nowoczesn\u0105 si\u0142owni\u0119 mo\u017ce by\u0107 nieco kosztowne. Park na zewn\u0105trz to doskona\u0142y spos\u00f3b na to, aby <strong>odci\u0105\u017cy\u0107 portfel i nadal zapewni\u0107 swojemu cia\u0142u wszystko, czego potrzebuje. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Dostarczysz organizmowi witaminy D<\/h3>\n\n\n\n<p>Je\u015bli s\u0142o\u0144ce \u015bwieci na dworze, a ty wyjdziesz w szortach i koszulce na rami\u0105czkach na trening do parku to jest to doskona\u0142y spos\u00f3b, \u017ceby <strong>wzmocni\u0107 produkcj\u0119<\/strong> <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.pl\/witamina-d3-2000-iu-gymbeam.html\" target=\"_blank\" aria-label=\"witaminy D (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">witaminy D<\/a><\/span> w organizmie<\/strong>. <strong>Promienie UVB<\/strong> ze s\u0142o\u0144ca, kt\u00f3re trafiaj\u0105 na twoj\u0105 sk\u00f3r\u0119, pomagaj\u0105 w jej produkcji. Odpowiednie ilo\u015bci wp\u0142ywaj\u0105 nie tylko na twoje samopoczucie, ale tak\u017ce na zdrowie ko\u015bci, prac\u0119 mi\u0119\u015bni i tak dalej. <span style=\"color: #ff6600\">[1\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 B\u0119dziesz mie\u0107 \u0142adn\u0105 opalenizn\u0119<\/h3>\n\n\n\n<p>Nie musisz pracowa\u0107 nad czekoladowobr\u0105zow\u0105 sk\u00f3r\u0105, le\u017c\u0105c nad wod\u0105 przez kilka godzin lub na solarium. Je\u015bli zdejmiesz koszulk\u0119 podczas treningu i pozwolisz, by promienie s\u0142o\u0144ca pada\u0142y na twoj\u0105 sk\u00f3r\u0119, to b\u0119dziesz tak\u017ce <strong>pracowa\u0142 nad swoj\u0105 <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.pl\/blog\/beta-karoten-roslinne-zrodla-witaminy-a-nie-tylko-dla-naszych-oczu-i-skory\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">opalenizn\u0105<\/a><\/span><\/strong> podczas ka\u017cdej serii. To na pewno b\u0119dzie przyjemniejszy i ta\u0144szy spos\u00f3b na z\u0142apanie odrobiny koloru.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-1289359388-1124x749.jpg\" alt=\"Dlaczego zacz\u0105\u0107 trenowa\u0107 w parku treningowym\" class=\"wp-image-262148\" style=\"width:843px;height:562px\" title=\"Dlaczego zacz\u0105\u0107 trenowa\u0107 w parku treningowym\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1289359388-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1289359388-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1289359388-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1289359388-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Poraw swoje nawyki treningowe<\/h3>\n\n\n\n<p>Chcesz trenowa\u0107 przez d\u0142u\u017cszy czas? Wi\u0119c musisz odczuwa\u0107 z tego przyjemno\u015b\u0107. Powtarzanie kilku \u0107wicze\u0144 na tym samym sprz\u0119cie na si\u0142owni mo\u017ce sta\u0107 si\u0119 nieco nu\u017c\u0105ce, nie uwa\u017casz? Okazjonalna wizyta w parku do treningu mo\u017ce by\u0107 doskona\u0142ym sposobem na<strong> prze\u0142amanie monotonii<\/strong> <strong>i zapewnienie mi\u0119\u015bniom nowego obci\u0105\u017cenia<\/strong>. Mo\u017cesz poczu\u0107, \u017ce po pierwszym treningu na zewn\u0105trz, zaczn\u0105 ci\u0119 bole\u0107 mi\u0119\u015bnie, kt\u00f3rych do tej pory nie czu\u0142e\u015b.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Dostosuj trening do swoich potrzeb<\/h3>\n\n\n\n<p>Boisz si\u0119 i\u015b\u0107 na trening do parku, bo nie potrafisz wykona\u0107 podci\u0105gni\u0119cia albo czujesz, \u017ce to nie jest miejsce dla pocz\u0105tkuj\u0105cych? Mylisz si\u0119. Doskona\u0142ym pomocnikiem podczas pierwszych wizyt mo\u017ce by\u0107 <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.pl\/tasmy-oporowe-i-ekspandery\" target=\"_blank\" aria-label=\"ta\u015bma oporowa (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ta\u015bma oporowa<\/a><\/span>, kt\u00f3ra sprawi, \u017ce niekt\u00f3re \u0107wiczenia przyjd\u0105 ci \u0142atwiej i upro\u015bci kolejne powt\u00f3rzenia.<\/strong> Mo\u017cesz nast\u0119pnie wybiera\u0107 coraz cie\u0144sze ta\u015bmy, aby u\u0142atwi\u0107 proces przej\u015bcia do momentu, w kt\u00f3rym nie b\u0119dziesz ich potrzebowa\u0107 wcale. Jednak w kolejnej cz\u0119\u015bci artyku\u0142u opiszemy \u0107wiczenia, kt\u00f3re mo\u017cna wykona\u0107 nawet pocz\u0105tkuj\u0105cy bez \u017cadnej pomocy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Staniesz si\u0119 bardziej kompletnym sportowcem<\/h3>\n\n\n\n<p>Park treningowy pozwala ci na w\u0142\u0105czenie do treningu \u0107wicze\u0144, kt\u00f3rych normalnie raczej nie zrobi\u0142by\u015b na si\u0142owni. Fajnie jest podnosi\u0107 dziesi\u0105tki kilogram\u00f3w na \u0142aweczce, ale spr\u00f3buj <strong>utrzyma\u0107 si\u0119 przez minut\u0119 na<\/strong> <strong>poprzecznych dr\u0105\u017ckach<\/strong>. Nie tak \u0142atwo, prawda? Plac zabaw na zewn\u0105trz to doskona\u0142y spos\u00f3b na <strong>rozszerzenie swoich umiej\u0119tno\u015bci sportowych i<\/strong> <strong>zostanie bardziej kompletnym sportowcem<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"722\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-492789668-1124x722.jpg\" alt=\"Naucz si\u0119 stawa\u0107 na r\u0119kach i innych figur gimnastycznych w parku treningowym\" class=\"wp-image-262315\" style=\"width:843px;height:542px\" title=\"Naucz si\u0119 stawa\u0107 na r\u0119kach i innych figur gimnastycznych w parku treningowym\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-492789668-1124x722.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-492789668-400x257.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-492789668-1536x987.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-492789668-2048x1316.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"49009,46027,36058,46021,47623,36310,36280,8151,36229,36211,48997,44941,29118,53680,8186,51082\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jakie_elementy_stanowia_czesc_treningu\"><\/span>Jakie elementy stanowi\u0105 cz\u0119\u015b\u0107 treningu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u0142\u0119dem by\u0142oby my\u015blenie, \u017ce pojedziesz do parku, po\u0107wiczysz i tyle. Aby unikn\u0105\u0107 uraz\u00f3w i poinformowa\u0107 swoje cia\u0142o o tym, kiedy zbli\u017ca si\u0119 trening i kiedy si\u0119 ko\u0144czy, powiniene\u015b przestrzega\u0107 <strong>podstawowych element\u00f3w ka\u017cdego treningu<\/strong>. Co to za elementy?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Rozgrzewka<\/h3>\n\n\n\n<p>Rozgrzewka to element, kt\u00f3rego nigdy nie wolno odpuszcza\u0107. To tym bardziej wa\u017cny dla os\u00f3b, kt\u00f3re siedz\u0105 ca\u0142ymi dniami przed komputerem bez praktycznie \u017cadnego ruchu. Celem rozgrzewki jest przygotowanie <strong>serca, p\u0142uc, mi\u0119\u015bni i ca\u0142ego cia\u0142a na fizyczne obci\u0105\u017cenie<\/strong>. Tylko od ciebie zale\u017cy, co wybierzesz. Osobi\u015bcie nie widz\u0119 sensu w jechaniu na trening samochodem i skakaniu na skakance przez 10 minut, \u017ceby si\u0119 rozgrza\u0107. Je\u015bli musisz si\u0119 dosta\u0107 do miejsca, w kt\u00f3rym b\u0119dziesz \u0107wiczy\u0107, to ta podr\u00f3\u017c mo\u017ce by\u0107 dobrym sposobem na <strong>rozruch przed treningiem<\/strong>. W zale\u017cno\u015bci od odleg\u0142o\u015bci mo\u017cesz zdecydowa\u0107 si\u0119 na <strong>jazd\u0119 na rowerze<\/strong>, przebie\u017ck\u0119 lub wybra\u0107 nieco <strong>szybszy spacer<\/strong>. Miej jednak na uwadze, \u017ce to tylko kwestia rozgrzania si\u0119 i 15 km biegu do parku nie jest najlepszym rozwi\u0105zaniem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Dynamiczne rozci\u0105ganie<\/h3>\n\n\n\n<p>Kiedy ju\u017c si\u0119 rozgrzejesz, pora na<strong> dynamiczny stretching<\/strong>. Kr\u0105\u017cenie i ruszanie ca\u0142ym cia\u0142em na zmian\u0119. Je\u015bli nie wiesz, jak to zrobi\u0107, staraj si\u0119 przypomnie\u0107 sobie \u0107wiczenia, kt\u00f3re wykonywa\u0142e\u015b na lekcjach WF w dzieci\u0144stwie. Pami\u0119tasz <strong>wysokie wykopy, obroty tu\u0142owia i nadgarstk\u00f3w i inne \u0107wiczenia?<\/strong> W takim razie do dzie\u0142a. Te \u0107wiczenia poprawi\u0105 tw\u00f3j zakres ruch\u00f3w i zmniejsz\u0105 ryzyko wyst\u0105pienia urazu.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"632\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-1290978041-1124x632.jpg\" alt=\"Dynamiczny stretching jako rozgrzewka przed treningiem\" class=\"wp-image-262162\" style=\"width:843px;height:474px\" title=\"Dynamiczny stretching jako rozgrzewka przed treningiem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1290978041-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1290978041-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1290978041-1536x864.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1290978041-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. G\u0142\u00f3wny element treningowy<\/h3>\n\n\n\n<p>A teraz, przechodz\u0105c do <strong>samego treningu<\/strong>. Tylko od ciebie zale\u017cy, jak sobie wszystko poustawiasz, czy b\u0119dziesz \u0107wiczy\u0107 <strong>ca\u0142e cia\u0142o, czy skupisz si\u0119 na<\/strong> <strong>konkretnych partiach<\/strong>. Nie przegrzewaj si\u0119 jednak na samym starcie i zapoznaj si\u0119 dog\u0142\u0119bnie z \u0107wiczeniami, kt\u00f3re chcesz wypr\u00f3bowa\u0107 przed treningiem. To pomo\u017ce ci zachowa\u0107 odpowiedni\u0105 technik\u0119 i osi\u0105gn\u0105\u0107 maksymalne rezultaty. Je\u015bli spotkasz w parku ludzi, kt\u00f3rzy przyszli po\u0107wiczy\u0107, nie b\u00f3j si\u0119 zapyta\u0107 ich o rad\u0119. Bardziej do\u015bwiadczeni sportowcy na pewno pomog\u0105 ci na pocz\u0105tku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017cesz tak\u017ce czerpa\u0107 inspiracj\u0119 z artyku\u0142u <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.pl\/blog\/jak-stworzyc-dobry-plan-treningowy-na-silownie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Jak stworzy\u0107 dobry plan treningowy &#8211; porady, \u0107wiczenia i najcz\u0119stsze b\u0142\u0119dy.<\/a><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Faza rozlu\u017anienia<\/h3>\n\n\n\n<p>Je\u015bli masz za sob\u0105 trudny trening, w kt\u00f3rym da\u0142e\u015b z siebie maksimum albo doda\u0142e\u015b na koniec HIIT, warto pami\u0119ta\u0107 o <strong>fazie rozlu\u017anienia<\/strong>. To pomo\u017ce ci <strong>zwolni\u0107 i uspokoi\u0107 twoje t\u0119tno<\/strong>. W kontek\u015bcie treningu w parku treningowym jazda do domu rowerem w umiarkowanym tempie lub wolniejszy spacer mog\u0105 zadzia\u0142a\u0107 doskonale na rozlu\u017anienie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Rozci\u0105ganie statyczne<\/h3>\n\n\n\n<p>Ostatnim elementem treningu powinno by\u0107 <strong>kr\u00f3tkie rozci\u0105ganie statyczne<\/strong>, kt\u00f3re pomo\u017ce ci poprawi\u0107 elastyczno\u015b\u0107 cia\u0142a i wspomo\u017ce jego regeneracj\u0119. <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.pl\/pistolet-do-masazu-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pistolet do masa\u017cu<\/a><\/span> lub <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.pl\/walki-i-rollery-do-masazu\" target=\"_blank\" aria-label=\"roller (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">roller<\/a><\/span> te\u017c mo\u017ce pom\u00f3c w tej kwestii. <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-13-1-1124x749.jpg\" alt=\"Statyczne rozci\u0105ganie i rollery do masa\u017cu pomagaj\u0105 z lepsz\u0105 regeneracja po treningu\" class=\"wp-image-262176\" style=\"width:843px;height:562px\" title=\"Statyczne rozci\u0105ganie i rollery do masa\u017cu pomagaj\u0105 z lepsz\u0105 regeneracja po treningu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-13-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-13-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-13-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-13-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_cwiczen_ktore_wzmocnia_cale_twoje_cialo_w_parku_treningowym\"><\/span>5 \u0107wicze\u0144, kt\u00f3re wzmocni\u0105 ca\u0142e twoje cia\u0142o w parku treningowym<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je\u015bli nigdy nie \u0107wiczy\u0142e\u015b w parku treningowym, raczej nie b\u0119dziesz wiedzia\u0142, od czego zacz\u0105\u0107. Mamy dla ciebie 5 podstawowych \u0107wicze\u0144, kt\u00f3re stopniowo zaanga\u017cuj\u0105 ca\u0142e twoje cia\u0142o. Do ka\u017cdego z nich mamy tak\u017ce kilka porad, aby sprawi\u0107, \u017ce b\u0119d\u0105 nieco trudniejsze. To powinno pozwoli\u0107 ci na wykonanie ka\u017cdego z nich 8-12 razy, najlepiej w 3 seriach. Nie martw si\u0119, nie tylko zaawansowani sportowcy, ale i pocz\u0105tkuj\u0105cy mog\u0105 je wykona\u0107. To jak? Potrenujemy razem?<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh6.googleusercontent.com\/S0dCh4JW0umVt27k7BH3nwIanYBX3x0AAl_exxQ3sucMFhBvPdgI-kXqzVGHecN8bW8hZca8ufAgyGjIiGFUt74gmUEspJJjuNxyqDD4caSbVtoYXzbgOnrRm1boauW12-dbzIMS\" alt=\"Jak zrobi\u0107 pierwsze podci\u0105gni\u0119cie? Pom\u00f3\u017c sobie przy u\u017cyciu ta\u015bmy oporowej\" title=\"Jak zrobi\u0107 pierwsze podci\u0105gni\u0119cie? Pom\u00f3\u017c sobie przy u\u017cyciu ta\u015bmy oporowej\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">1. Podci\u0105gni\u0119cia na dr\u0105\u017ckach poziomych odwr\u00f3conym chwytem<\/h3>\n\n\n\n<p><strong>Wzmacniaj\u0105 g\u0142\u00f3wnie<\/strong>: g\u00f3rn\u0105 parti\u0119 mi\u0119\u015bni<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Wykonanie:<\/strong> Sta\u0144 pod dr\u0105\u017ckiem i z\u0142ap go obiema r\u0119kami. Chwyt powinien by\u0107 nieco szerszy ni\u017c rozstaw twoich bark\u00f3w. We\u017a wdech, \u015bci\u0105gnij \u0142opatki i podci\u0105gnij klatk\u0119 do dr\u0105\u017cka, wydychaj\u0105c powietrze.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak u\u0142atwi\u0107 sobie \u0107wiczenie:<\/strong><\/p>\n\n\n\n<p>Podci\u0105ganie to skomplikowane \u0107wiczenie, kt\u00f3re anga\u017cuje du\u017c\u0105 ilo\u015b\u0107 mi\u0119\u015bni z g\u00f3rnych partii. Jednak\u017ce, aby wykona\u0107 je w parku, musisz mie\u0107 ju\u017c nieco wprawy, kt\u00f3rej brakuje pocz\u0105tkuj\u0105cym. S\u0105 jednak sposoby na u\u0142atwienie tego \u0107wiczenia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Wybierz ni\u017cszy dr\u0105\u017cek, <\/strong>kt\u00f3ry jest na wysoko\u015bci twoich oczu. Zawie\u015b si\u0119 na nim, ale trzymaj nogi na ziemi. Podno\u015b si\u0119, podci\u0105gaj\u0105c si\u0119 r\u0119koma, ale u\u017cywaj tak\u017ce n\u00f3g, jak przy wstawaniu z przysiadu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pom\u00f3\u017c sobie <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.pl\/guma-oporowa-cross-band-level-4-gymbeam.html\" target=\"_blank\" aria-label=\"ekspanderem (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ekspanderem<\/a><\/span>.<\/strong> Zawie\u015b go na dr\u0105\u017cku (zawi\u0105zuj\u0105c bezpieczny w\u0119ze\u0142) i umie\u015b\u0107 kolano w dolnym uchwycie. Wykonuj identyczne ruchy, jak podczas normalnego podci\u0105gania.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak utrudni\u0107 sobie trening:<\/strong> Zastosuj kamizelk\u0119 obci\u0105\u017caj\u0105c\u0105. To od ciebie zale\u017cy, jakie obci\u0105\u017cenie wybierzesz &#8211; <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.pl\/kamizelka-z-obciazeniem-10-kg-gymbeam.html\" target=\"_blank\" aria-label=\"10 kg (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 kg<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.pl\/kamizelka-z-obciazeniem-15-kg-gymbeam.html\" target=\"_blank\" aria-label=\"15 kg (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">15 kg<\/a><\/span> or <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.pl\/kamizelka-z-obciazeniem-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\"20 kg (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20 kg<\/a><\/span>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Dipy na dr\u0105\u017ckach r\u00f3wnoleg\u0142ych<\/h3>\n\n\n\n<p><strong>Wzmacniaj\u0105 g\u0142\u00f3wnie:<\/strong> g\u00f3rne partie mi\u0119\u015bni<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Wykonanie:<\/strong> Pozycja wyj\u015bciowa na g\u00f3rze &#8211; twoje ramiona s\u0105 wyprostowane wzd\u0142u\u017c cia\u0142a, trzymasz oba dr\u0105\u017cki, nogi masz lekko ugi\u0119te. Cia\u0142o trzymasz napi\u0119te w linii prostej. Trzymaj g\u0142ow\u0119 wyci\u0105gni\u0119t\u0105, uwa\u017caj, \u017ceby si\u0119 nie pochyla\u0107 i trzymaj barki z dala od uszu. Pochyl si\u0119 lekko do przodu i ugnij ramiona w \u0142okciach, schodz\u0105c w d\u00f3\u0142.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak u\u0142atwi\u0107 sobie \u0107wiczenie:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Wybieraj ni\u017csze dr\u0105\u017cki<\/strong>, aby twoje stopy mog\u0142y dotyka\u0107 ziemi podczas \u0107wiczenia. Mo\u017cesz te\u017c zmniejszy\u0107 obci\u0105\u017cenie na ramionach.<\/li>\n\n\n\n<li><strong>Odbij si\u0119 lekko od ziemi.<\/strong> To u\u0142atwia zakres ruch\u00f3w, gdy wracasz do pozycji wyj\u015bciowej.<\/li>\n\n\n\n<li><strong>U\u017cyj ekspandera.<\/strong> Zaczep go z przodu na obu dr\u0105\u017ckach. Je\u015bli dr\u0105\u017cki nie s\u0105 do tego przystosowane, dodaj ekspander to uchwytu mi\u0119dzy d\u0142oni\u0105 a dr\u0105\u017ckiem.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak utrudni\u0107 sobie \u0107wiczenie:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>u\u017cyj kamizelki obci\u0105\u017caj\u0105cej<\/li>\n\n\n\n<li>u\u017cyj<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.pl\/pas-do-cwiczen-dip-belt-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pasa obci\u0105\u017caj\u0105cego<\/a><\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/DSC06314-1-1124x751.jpg\" alt=\"Jak poprawnie wykonywa\u0107 dipy na dr\u0105\u017ckach r\u00f3wnoleg\u0142ych?\" class=\"wp-image-262195\" style=\"width:843px;height:563px\" title=\"Jak poprawnie wykonywa\u0107 dipy na dr\u0105\u017ckach r\u00f3wnoleg\u0142ych?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSC06314-1-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSC06314-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSC06314-1-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSC06314-1-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Unoszenie n\u00f3g w zwisie<\/h3>\n\n\n\n<p><strong>G\u0142\u00f3wnie wzmacnia<\/strong>: korpus<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Wykonanie:<\/strong> Zwisaj na dr\u0105\u017cku i ugnij nogi. Podczas wdechu, uno\u015b zgi\u0119te kolana do brody i powoli je opuszczaj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak u\u0142atwi\u0107 sobie \u0107wiczenia:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Wykorzystaj poprzeczny dr\u0105\u017cek blisko ziemi. Mo\u017cesz dotyka\u0107 ziemi stopami po ka\u017cdym powt\u00f3rzeniu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak utrudni\u0107 sobie \u0107wiczenie:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Uno\u015b wyprostowane nogi.<\/li>\n\n\n\n<li>Stosuj <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.pl\/pasy-z-obciazeniami-na-kostki-i-nadgarstki-2kg-gymbeam.html\" target=\"_blank\" aria-label=\"odwa\u017cniki na kostki (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">odwa\u017cniki na kostki<\/a><\/span>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-1283557117-1124x750.jpg\" alt=\"Unoszenie n\u00f3g w zwisie wzmacnia mi\u0119\u015bnie brzucha\" class=\"wp-image-262209\" style=\"width:843px;height:563px\" title=\"Unoszenie n\u00f3g w zwisie wzmacnia mi\u0119\u015bnie brzucha\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1283557117-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1283557117-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1283557117-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1283557117-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Przysiady<\/h3>\n\n\n\n<p><strong>Wzmacniaj\u0105 g\u0142\u00f3wnie:<\/strong> nogi, po\u015bladki<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Wykonanie:<\/strong> Sta\u0144 prosto i rozszerz nogi na szeroko\u015b\u0107 ramion. Wci\u0105gnij brzuch i wypchnij ramiona delikatnie w ty\u0142. Trzymaj d\u0142onie blisko siebie przed sob\u0105. Podczas wdechu zejd\u017a w d\u00f3\u0142 powoli, wypchnij po\u015bladki do ty\u0142u, nie wyginaj plec\u00f3w. Zosta\u0144 w obni\u017conej pozycji przez 2 sekundy i powoli wsta\u0144, wydychaj\u0105c powietrze.<\/p>\n\n\n\n<p><strong>Jak u\u0142atwi\u0107 sobie \u0107wiczenie:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.pl\/zestaw-tasm-treningowych-do-zawieszania-gymbeam.html\" target=\"_blank\" aria-label=\"U\u017cyj systemu do podpierania. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">U\u017cyj systemu do podpierania.<\/a><\/span> Podczas robienia przysiad\u00f3w mo\u017cesz si\u0119 go trzyma\u0107. Poza tym nie musisz wykonywa\u0107 pe\u0142nego zakresu ruch\u00f3w, a jedynie to, co jeste\u015b w stanie.<\/li>\n\n\n\n<li>W podobny spos\u00f3b mo\u017cesz trzyma\u0107 si\u0119 zawieszonego ekspandera.<\/li>\n\n\n\n<li>Pom\u00f3\u017c sobie r\u0119koma.<\/li>\n\n\n\n<li>Wejd\u017a na \u0142awk\u0119.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak utrudni\u0107 sobie \u0107wiczenie:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>U\u017cyj kamizelki obci\u0105\u017caj\u0105cej.<\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.pl\/regulowany-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\"Wykorzystaj kettlebell (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Wykorzystaj kettlebell<\/a><\/span>.<\/li>\n\n\n\n<li><strong>U\u017cyj ekspandera.<\/strong> Sta\u0144 na jednej cz\u0119\u015bci obun\u00f3\u017c i owi\u0144 go wok\u00f3\u0142 szyi i ramion. Ekspander b\u0119dzie wywiera\u0142 podobny nacisk, co l\u017cejszy hantelek. Podczas tego \u0107wiczenia u\u017cywaj tej samej techniki, co przy klasycznych przysiadach.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-1268778209-1124x749.jpg\" alt=\"Jak utrudni\u0107 sobie przysiady z ekspanderem\" class=\"wp-image-262223\" style=\"width:843px;height:562px\" title=\"Jak utrudni\u0107 sobie przysiady z ekspanderem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1268778209-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1268778209-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1268778209-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1268778209-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Wykroki<\/h3>\n\n\n\n<p><strong>G\u0142\u00f3wnie wzmacniaj\u0105:<\/strong> nogi, po\u015bladki<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Wykonanie:<\/strong> Postaw jedn\u0105 nog\u0119 z przodu, a drug\u0105 z ty\u0142u i trzymaj plecy prosto. Podczas wdechu postaw tylne kolano na ziemi. Nie uginaj plec\u00f3w. Podczas wydechu podnie\u015b si\u0119 po tym samym torze.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak u\u0142atwi\u0107 sobie \u0107wiczenie:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>U\u017cyj systemu do podpierania. Podczas robienia wypad\u00f3w mo\u017cesz si\u0119 go trzyma\u0107. Poza tym, nie musisz wykonywa\u0107 pe\u0142nego zakresu ruch\u00f3w, a jedynie to, co jeste\u015b w stanie.<\/li>\n\n\n\n<li>W podobny spos\u00f3b mo\u017cesz trzyma\u0107 si\u0119 zawieszonego ekspandera.<\/li>\n\n\n\n<li>Pom\u00f3\u017c sobie r\u0119koma.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak utrudni\u0107 sobie \u0107wiczenie:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>U\u017cyj pasa z obci\u0105\u017ceniem<\/li>\n\n\n\n<li>Trzymaj w r\u0119kach hantle (jeden obur\u0105cz lub po jednym w ka\u017cdej r\u0119ce)<\/li>\n\n\n\n<li>Postaw tyln\u0105 nog\u0119 wy\u017cej (umie\u015b\u0107 j\u0105 na \u0142awce, zaczep o drabink\u0119 lub umie\u015b\u0107 na systemie do podpierania). Korpus trzymaj napi\u0119ty i zachowaj stabilno\u015b\u0107.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-8-1-1124x749.jpg\" alt=\"\u0106wicz nogi i po\u015bladki za pomoc\u0105 wykrok\u00f3w\" class=\"wp-image-262237\" style=\"width:843px;height:562px\" title=\"\u0106wicz nogi i po\u015bladki za pomoc\u0105 wykrok\u00f3w\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-8-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-8-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-8-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-8-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jakie_inne_cwiczenia_mozesz_wykonywac_w_parku_treningowym\"><\/span>Jakie inne \u0107wiczenia mo\u017cesz wykonywa\u0107 w parku treningowym?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>dipy<\/strong> &#8211; mo\u017cesz spr\u00f3bowa\u0107 r\u00f3\u017cnych wariant\u00f3w (nogi w g\u00f3rze zawieszone za kostki na drabince, nogi zawieszone w TRX)<\/li>\n\n\n\n<li><strong>dipy na triceps<\/strong> \u2013 stopy na ziemi, d\u0142onie na \u0142awce. To \u0107wiczenia mo\u017cna utrudni\u0107 poprzez umieszczenie d\u0142oni na ziemi i zawieszenie kostek na TRX lub w uchwytach<\/li>\n\n\n\n<li><strong>muscle up<\/strong> &#8211; trening dla zaawansowanych atlet\u00f3w, na pocz\u0105tku mo\u017cesz pom\u00f3c sobie ekspanderem<\/li>\n\n\n\n<li><strong>wspinanie si\u0119<\/strong> po wisz\u0105cych dr\u0105\u017ckach poprzecznych<\/li>\n\n\n\n<li><strong>chin upy na niskich dr\u0105\u017ckach r\u00f3wnoleg\u0142ych<\/strong> \u2013 zawie\u015b si\u0119 na dr\u0105\u017ckach, stopy trzymaj na ziemie (wyprostowane lub ugi\u0119te), podci\u0105gnij si\u0119 w stron\u0119 dr\u0105\u017cka<\/li>\n\n\n\n<li><strong>Siad w kszta\u0142cie litery L na r\u00f3wnoleg\u0142ych dr\u0105\u017ckach<\/strong> &#8211; r\u0119ce trzymaj po bokach, trzymaj si\u0119 dr\u0105\u017ck\u00f3w, nogi trzymaj w powietrzu i staraj si\u0119 unosi\u0107 wyci\u0105gni\u0119te nogi wy\u017cej, \u017ceby stworzy\u0142y k\u0105t prosty z reszt\u0105 cia\u0142a<\/li>\n\n\n\n<li><strong>brzuszki przy \u015bcianie<\/strong> &#8211; zawi\u015bnij na dr\u0105\u017cku do g\u00f3ry nogami, stopniowo podno\u015b g\u0142ow\u0119 w kierunku kolan zginaj\u0105c si\u0119 w p\u00f3\u0142<\/li>\n\n\n\n<li><strong>wchodzenie na \u0142awk\u0119<\/strong><\/li>\n\n\n\n<li><strong>skoki na \u0142awk\u0119<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-1316807268-1124x749.jpg\" alt=\"Przegl\u0105d \u0107wicze\u0144, kt\u00f3re mo\u017cesz wykonywa\u0107 w parku treningowym\" class=\"wp-image-262252\" style=\"width:843px;height:562px\" title=\"Przegl\u0105d \u0107wicze\u0144, kt\u00f3re mo\u017cesz wykonywa\u0107 w parku treningowym\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1316807268-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1316807268-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1316807268-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1316807268-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istnieje niezliczona liczba \u0107wicze\u0144, kt\u00f3re mo\u017cesz wykonywa\u0107 w parku treningowym i dostosowywa\u0107 do swoich potrzeb. Wykonuj je osobno lub w seriach, a nawet tak zwanych superseriach (zazwyczaj \u0142\u0105cz\u0105cych w sobie dwa \u0107wiczenia). Mo\u017cesz te\u017c stworzy\u0107 w\u0142asny <strong>trening<\/strong> <strong>obwodowy,<\/strong> u\u017cywaj\u0105c kilku \u0107wicze\u0144. Je\u015bli chcesz nauczy\u0107 si\u0119 \u0107wicze\u0144 z systemem do zawieszania, jak TRX, przeczytaj nasz artyku\u0142 <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.pl\/blog\/jak-cwiczyc-z-tasmami-treningowymi-do-zawieszania-poznaj-te-skuteczne-cwiczenia-na-cale-cialo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Jak \u0107wiczy\u0107 z systemem do zawieszania? Zapoznaj si\u0119 z tymi skutecznymi \u0107wiczeniami dla ca\u0142ego cia\u0142a.<\/a><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/IeBrAJWddvj4KYl3HSNm3QRti92AFtohidQlPSMp4l4JFWiffVLI_mCLTEh851ydrL8PogO1OeOR7JLOCbXWHyAm4zlhn3YWppnfFVMwMhLw8opeCXQNJ6oynbMm9cDYEeZ1zmVU\" alt=\"Jakich pomocy mo\u017cna u\u017cywa\u0107 w parku treningowym?\" title=\"Jakich pomocy mo\u017cna u\u017cywa\u0107 w parku treningowym?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jakich_innych_pomocy_mozna_uzywac_w_parku_treningowym\"><\/span>Jakich innych pomocy mo\u017cna u\u017cywa\u0107 w parku treningowym?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je\u015bli z czasem znudzi ci si\u0119 sprz\u0119t w parku treningowym, mo\u017cesz przynie\u015b\u0107 swoje w\u0142asne pomoce, aby rozszerzy\u0107 swoje mo\u017cliwo\u015bci.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kamizelka obci\u0105\u017caj\u0105ca<\/li>\n<\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.pl\/zestaw-gum-oporowych-resistance-5-gymbeam.html\" target=\"_blank\" aria-label=\"ta\u015bmy wzmacniaj\u0105ce (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ta\u015bmy wzmacniaj\u0105ce<\/a><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ta\u015bmy oporowe<\/li>\n<\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kettlebell&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>system do zawieszania (TRX, <a href=\"https:\/\/gymbeam.pl\/uchwyty-rekawy-do-treningu-miesni-brzucha-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">AB straps<\/a>)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.pl\/kolka-gimnastyczne-crossfit-gymbeam.html\" target=\"_blank\" aria-label=\"pier\u015bcienie gimnastyczne (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pier\u015bcienie gimnastyczne<\/a><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.pl\/skakanki\" target=\"_blank\" aria-label=\"skakanka (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">skakanka<\/a><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.pl\/drewniana-skrzynia-plyometryczna-plyobox-gymbeam.html\" target=\"_blank\" aria-label=\"box treningowy (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">box treningowy<\/a><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.pl\/pilka-lekarska-gymbeam.html\" target=\"_blank\" aria-label=\"pi\u0142ka lekarska (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pi\u0142ka lekarska<\/a><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.pl\/lina-treningowa-12-m-gymbeam.html\" target=\"_blank\" aria-label=\"lina do \u0107wicze\u0144 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lina do \u0107wicze\u0144<\/a><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.pl\/szesciokatny-hantel-gymbeam.html\" target=\"_blank\" aria-label=\"hantel sze\u015bciok\u0105tny (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hantel sze\u015bciok\u0105tny<\/a><\/span><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jaka_z_tego_lekcja\"><\/span>Jaka z tego lekcja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0106wiczenia w parku treningowym to doskona\u0142y spos\u00f3b na <strong>prze\u0142amanie<\/strong> <strong>si\u0142ownianej rutyny<\/strong> i obci\u0105\u017cenie cia\u0142a w nowy spos\u00f3b. Je\u015bli wybierzesz \u0107wiczenia odpowiednie dla twojego poziomu, b\u0119dziesz m\u00f3g\u0142 osi\u0105gn\u0105\u0107 <strong>wspania\u0142e rezultaty<\/strong>. Jako bonus, spodoba ci si\u0119 \u0107wiczenia na \u015bwie\u017cym powietrzu i oszcz\u0119dzisz pieni\u0105dze na karnecie na si\u0142owni\u0119. Warto spr\u00f3bowa\u0107, prawda?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Uwzgl\u0119dniasz regularnie \u0107wiczenia w parku treningowym w swoim planie treningowym?<\/strong> Je\u015bli tak, jakie jest twoje ulubione \u0107wiczenie? Podziel si\u0119 z nami swoj\u0105 opini\u0105 w komentarzach, a je\u015bli spodoba\u0142 ci si\u0119 artyku\u0142, nie zapomnij go udost\u0119pni\u0107 znajomym. Porad treningowych nigdy do\u015b\u0107.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/portable-workout-systems\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPortable workout systems\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Czy trening na si\u0142owni zaczyna ci\u0119 czasami nudzi\u0107? Wypr\u00f3buj park do street workoutu. Sprawd\u017a nasz program treningowy i inne \u0107wiczenia, kt\u00f3re pchn\u0105 ci\u0119 dalej jako sportowca.<\/p>\n","protected":false},"author":100,"featured_media":262305,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[125],"tags":[7105,6445,7483,7261],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-273802","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cwiczenia-i-treningi","8":"tag-akcesoria-fitness","9":"tag-cwiczenia-z-masa-ciala","10":"tag-trening-pl","11":"tag-trening-silowy","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak zacz\u0105\u0107 \u0107wiczy\u0107 w parku do street workoutu? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak \u0107wiczy\u0107 w parku do street workoutu? 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