{"id":798,"date":"2014-03-19T12:49:38","date_gmt":"2014-03-19T11:49:38","guid":{"rendered":"http:\/\/blog.dafi.pl\/?p=798"},"modified":"2014-03-19T12:53:44","modified_gmt":"2014-03-19T11:53:44","slug":"idealnie-plaski-brzuch-to-mozliwe","status":"publish","type":"post","link":"https:\/\/dafi.pl\/blog\/lifestyle\/idealnie-plaski-brzuch-to-mozliwe\/","title":{"rendered":"IDEALNIE P\u0141ASKI BRZUCH? TO MO\u017bLIWE!"},"content":{"rendered":"<p><b><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-799 alignleft\" alt=\"brzuch1\" src=\"http:\/\/blog.dafi.pl\/wp-content\/uploads\/2014\/03\/brzuch1-300x227.jpg\" width=\"260\" height=\"196\" \/>W <\/b><b>okresie wiosennym warto zadba\u0107 o niezb\u0119dn\u0105 dawk\u0119 \u0107wicze\u0144, kt\u00f3re pozwol\u0105 nam zachowa\u0107 zdrowie i smuk\u0142\u0105 sylwetk\u0119. Trening czyni mistrza, poprawia samopoczucie, chroni przed nadwag\u0105 i zwi\u0119ksza wiar\u0119 we w\u0142asne si\u0142y. Nale\u017cy jednak pami\u0119ta\u0107, \u017ce \u017cadne nawet najbardziej wyszukane i najintensywniejsze \u0107wiczenia mi\u0119\u015bni brzucha nie s\u0105 w stanie zast\u0105pi\u0107 odpowiednio zbilansowanej diety. <!--more--><br \/>\n<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><b>ZARA\u0179 SI\u0118 CHUDNI\u0118CIEM<\/b><\/p>\n<p>Je\u015bli nie mamy wystarczaj\u0105cej mobilizacji do regularnych \u0107wicze\u0144, to nic nie stoi na przeszkodzie, by znale\u017a\u0107 kompana do podj\u0119cia wsp\u00f3lnej walki o p\u0142aski brzuch. Dzi\u0119ki temu mo\u017cemy osi\u0105gn\u0105\u0107 lepsze efekty. Nale\u017cy mie\u0107 na uwadze, \u017ce <strong>brzuszki do\u015b\u0107 mocno obci\u0105\u017caj\u0105 kr\u0119gos\u0142up i kark. <\/strong>Przeznaczone s\u0105 dla os\u00f3b, kt\u00f3re nie maj\u0105 schorze\u0144 kr\u0119gos\u0142upa i nie posiadaj\u0105 \u017cadnych przeciwwskaza\u0144 do \u0107wicze\u0144.<\/p>\n<p>\u015aciana brzucha zbudowana jest z czterech grup mi\u0119\u015bniowych:<\/p>\n<p>1. Mi\u0119\u015bni prostych<br \/>\n2. Mi\u0119\u015bni sko\u015bnych zewn\u0119trznych<br \/>\n3. Sko\u015bnych wewn\u0119trznych<br \/>\n4. Mi\u0119\u015bni wewn\u0119trznych<br \/>\n<center><br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-800\" align=\"center\" alt=\"brzuch2\" src=\"http:\/\/blog.dafi.pl\/wp-content\/uploads\/2014\/03\/brzuch2-300x177.jpg\" width=\"300\" height=\"177\" srcset=\"https:\/\/dafi.pl\/blog\/wp-content\/uploads\/2014\/03\/brzuch2-300x177.jpg 300w, https:\/\/dafi.pl\/blog\/wp-content\/uploads\/2014\/03\/brzuch2-420x248.jpg 420w, https:\/\/dafi.pl\/blog\/wp-content\/uploads\/2014\/03\/brzuch2.jpg 545w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><br \/>\n<\/center><br \/>\nP\u0142aski brzuch zapewniaj\u0105 mi\u0119\u015bnie proste i g\u0142\u0119bokie. Szczup\u0142a talia to przede wszystkim mi\u0119\u015bnie sko\u015bne, po\u0142o\u017cone po bokach. Ciekawostk\u0105 jest, \u017ce mi\u0119\u015bnie brzucha stanowi\u0105 jedn\u0105 z wi\u0119kszych grup mi\u0119\u015bniowych cz\u0142owieka. Odpowiadaj\u0105 za wiele istotnych funkcji. Chroni\u0105 delikatne narz\u0105dy wewn\u0119trzne znajduj\u0105ce si\u0119 w jamie brzusznej. Bior\u0105 udzia\u0142 w procesie oddychania, wspomagaj\u0105 dzia\u0142anie przepony, wspieraj\u0105 utrzymanie prawid\u0142owej postawy cia\u0142a. Wszelkie nieprawid\u0142owo\u015bci mog\u0105 w negatywny spos\u00f3b oddzia\u0142ywa\u0107 na ca\u0142y organizm.<\/p>\n<p>Za za\u00adbu\u00adrzenia w pracy mi\u0119\u00ad\u015bni brzu\u00adcha bardzo cz\u0119sto odpowiada nad\u00admier\u00adna masa cia\u0142a. Najlepszym wyj\u015bciem jest rozpocz\u0119cie systematycznego treningu. Tre\u00adning mi\u0119\u00ad\u015bni brzu\u00adcha po\u00adwi\u00adnien ce\u00adcho\u00adwa\u0107 si\u0119 r\u00f3\u017c\u00adno\u00adrod\u00adno\u00ad\u015bci\u0105 i zmien\u00adno\u00ad\u015bci\u0105 wy\u00adko\u00adrzy\u00adsty\u00adwa\u00adnych \u0107wi\u00adcze\u0144. Dzi\u0119ki temu mo\u017cliwy jest r\u00f3w\u00adno\u00admier\u00adny roz\u00adw\u00f3j ca\u0142ej par\u00adtii cia\u0142a.<\/p>\n<p><b>ATAK NA BRZUCH<\/b><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-801 alignright\" alt=\"brzuch3\" src=\"http:\/\/blog.dafi.pl\/wp-content\/uploads\/2014\/03\/brzuch3.jpg\" width=\"260\" height=\"174\" \/>Podczas \u0107wicze\u0144 ruchy nale\u017cy po\u0142\u0105czy\u0107 z odpowiednim oddychaniem, dzi\u0119ki temu mo\u017cemy uzyska\u0107 spektakularne efekty. Wdech najlepiej robi\u0107 przed spi\u0119ciem mi\u0119\u015bni, wydech natomiast w czasie ich napinania. Ruchy powinny by\u0107 powolne. Skoncentruj si\u0119 na pracy poszczeg\u00f3lnych mi\u0119\u015bni. Proponujemy 3 rodzaje \u0107wicze\u0144, kt\u00f3re nale\u017cy wykonywa\u0107 po kolei, co drugi dzie\u0144. Na pocz\u0105tek zacznij od jednej serii, po dw\u00f3ch tygodniach r\u00f3b dwie serie \u0107wicze\u0144, a po miesi\u0105cu \u2013 trzy.<\/p>\n<p><b>\u00a0<\/b><\/p>\n<ol>\n<li><strong>Uno\u015b miednic\u0119 le\u017c\u0105c na plecach i przyci\u0105gaj kolana do klatki piersiowej<\/strong><br \/>\n<span style=\"margin-left: 20px;\">Powt\u00f3rzenie 10 razy<\/span><\/li>\n<li><strong>R\u00f3b sk\u0142ony tu\u0142owia z nogami w g\u00f3rze<\/strong><br \/>\n<span style=\"margin-left: 20px;\">Powt\u00f3rzenie 10 razy<\/span><\/li>\n<li><strong> Uno\u015b miednic\u0119 w le\u017ceniu bocznym<\/strong><br \/>\n<span style=\"margin-left: 20px;\">Powt\u00f3rzenie 10 razy<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>W okresie wiosennym warto zadba\u0107 o niezb\u0119dn\u0105 dawk\u0119 \u0107wicze\u0144, kt\u00f3re pozwol\u0105 nam zachowa\u0107 zdrowie i smuk\u0142\u0105 sylwetk\u0119. Trening czyni mistrza, poprawia samopoczucie, chroni przed nadwag\u0105 i zwi\u0119ksza wiar\u0119 we w\u0142asne si\u0142y. Nale\u017cy jednak pami\u0119ta\u0107, \u017ce \u017cadne nawet najbardziej wyszukane i najintensywniejsze \u0107wiczenia mi\u0119\u015bni brzucha nie s\u0105 w stanie zast\u0105pi\u0107 odpowiednio zbilansowanej diety.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-798","post","type-post","status-publish","format-standard","hentry","category-lifestyle"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>IDEALNIE P\u0141ASKI BRZUCH? 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Nale\u017cy jednak pami\u0119ta\u0107, \u017ce \u017cadne nawet najbardziej wyszukane i najintensywniejsze \u0107wiczenia mi\u0119\u015bni brzucha nie s\u0105 w stanie zast\u0105pi\u0107 odpowiednio zbilansowanej diety.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dafi.pl\/blog\/lifestyle\/idealnie-plaski-brzuch-to-mozliwe\/\" \/>\n<meta property=\"og:site_name\" content=\"DAFI BLOG\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/dafi.filters\/\" \/>\n<meta property=\"article:published_time\" content=\"2014-03-19T11:49:38+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2014-03-19T11:53:44+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/blog.dafi.pl\/wp-content\/uploads\/2014\/03\/brzuch1-300x227.jpg\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Napisane przez\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Szacowany czas czytania\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minuty\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"IDEALNIE P\u0141ASKI BRZUCH? 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Nale\u017cy jednak pami\u0119ta\u0107, \u017ce \u017cadne nawet najbardziej wyszukane i najintensywniejsze \u0107wiczenia mi\u0119\u015bni brzucha nie s\u0105 w stanie zast\u0105pi\u0107 odpowiednio zbilansowanej diety.","og_url":"https:\/\/dafi.pl\/blog\/lifestyle\/idealnie-plaski-brzuch-to-mozliwe\/","og_site_name":"DAFI BLOG","article_publisher":"https:\/\/www.facebook.com\/dafi.filters\/","article_published_time":"2014-03-19T11:49:38+00:00","article_modified_time":"2014-03-19T11:53:44+00:00","og_image":[{"url":"http:\/\/blog.dafi.pl\/wp-content\/uploads\/2014\/03\/brzuch1-300x227.jpg","type":"","width":"","height":""}],"author":"admin","twitter_card":"summary_large_image","twitter_misc":{"Napisane przez":"admin","Szacowany czas czytania":"2 minuty"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dafi.pl\/blog\/lifestyle\/idealnie-plaski-brzuch-to-mozliwe\/#article","isPartOf":{"@id":"https:\/\/dafi.pl\/blog\/lifestyle\/idealnie-plaski-brzuch-to-mozliwe\/"},"author":{"name":"admin","@id":"https:\/\/dafi.pl\/blog\/#\/schema\/person\/2125218d0c057b3307eb2178037b3478"},"headline":"IDEALNIE P\u0141ASKI BRZUCH? 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