{"id":82,"date":"2023-07-10T12:05:51","date_gmt":"2023-07-10T12:05:51","guid":{"rendered":"https:\/\/neshio.de\/?p=82"},"modified":"2023-07-12T08:05:54","modified_gmt":"2023-07-12T08:05:54","slug":"wie-viele-liegestuetze","status":"publish","type":"post","link":"https:\/\/neshio.de\/pl\/ile-warstw\/","title":{"rendered":"Ile pompek dziennie powiniene\u015b wykonywa\u0107?"},"content":{"rendered":"<p class=\"has-drop-cap\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-was-sind-die-vorteile-von-liegestutzen\">Jakie s\u0105 zalety pompek?<\/h2>\n\n\n\n<p>To nie przypadek, \u017ce pompki s\u0105 podstaw\u0105 na si\u0142owni - m\u00f3wi Steve, certyfikowany trener NASM i dyrektor ds. edukacji w studiach biegowych. Mo\u017cesz trenowa\u0107 mi\u0119\u015bnie g\u00f3rnej cz\u0119\u015bci cia\u0142a i czerpa\u0107 wszystkie korzy\u015bci z tego \u0107wiczenia, niezale\u017cnie od tego, czy dopiero zaczynasz robi\u0107 pompki, czy jeste\u015b do\u015bwiadczonym profesjonalist\u0105.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Si\u0142a g\u00f3rnej cz\u0119\u015bci cia\u0142a:&nbsp;<\/strong>Jak m\u00f3wi Stonehouse, pompki \u0107wicz\u0105 jednocze\u015bnie klatk\u0119 piersiow\u0105, plecy, barki i ramiona, co buduje si\u0142\u0119 we wszystkich g\u0142\u00f3wnych grupach mi\u0119\u015bni g\u00f3rnej cz\u0119\u015bci cia\u0142a.<\/li>\n\n\n\n<li><strong>Energia j\u0105drowa i stabilizacja:<\/strong>&nbsp;Stonehouse dodaje, \u017ce pompki nie tylko wzmacniaj\u0105 mi\u0119\u015bnie g\u00f3rnej cz\u0119\u015bci cia\u0142a. \u0106wicz\u0105 one r\u00f3wnie\u017c mi\u0119\u015bnie tu\u0142owia. Pomy\u015bl o tym - pompka jest podobna do deski, tylko z dodatkowymi ruchami ramion. Rezultat? Budujesz si\u0142\u0119 i stabilno\u015b\u0107 rdzenia, utrzymuj\u0105c kszta\u0142t deski podczas wykonywania powt\u00f3rze\u0144.<\/li>\n\n\n\n<li><strong>Wytrzyma\u0142o\u015b\u0107 mi\u0119\u015bni:<\/strong>&nbsp;Jak m\u00f3wi Stonehouse, wraz ze wzrostem si\u0142y ro\u015bnie r\u00f3wnie\u017c wytrzyma\u0142o\u015b\u0107 mi\u0119\u015bni. Jest to zdolno\u015b\u0107 mi\u0119\u015bni do przeciwstawiania si\u0119 oporowi przez d\u0142u\u017cszy czas. Zwi\u0119kszona wytrzyma\u0142o\u015b\u0107 mi\u0119\u015bni nie tylko pomaga uzyska\u0107 wi\u0119cej powt\u00f3rze\u0144 na si\u0142owni, ale tak\u017ce u\u0142atwia codzienne czynno\u015bci, takie jak przenoszenie du\u017cych ci\u0119\u017car\u00f3w.<\/li>\n\n\n\n<li><strong>Poprawiona postawa cia\u0142a:<\/strong>&nbsp;Dodatkowa korzy\u015b\u0107 dla silniejszej g\u00f3rnej cz\u0119\u015bci cia\u0142a i rdzenia? Lepsza postawa, m\u00f3wi Stonehouse. Silniejsze mi\u0119\u015bnie plec\u00f3w i rdzenia oznaczaj\u0105, \u017ce \u0142atwiej jest utrzyma\u0107 si\u0119 w pozycji pionowej, co mo\u017ce pom\u00f3c przeciwdzia\u0142a\u0107 niekt\u00f3rym b\u00f3lom zwi\u0105zanym z siedzeniem przy biurku przez ca\u0142y dzie\u0144.<\/li>\n\n\n\n<li><strong>Jest wszechstronny:<\/strong>&nbsp;Pompki wyst\u0119puj\u0105 w wielu kszta\u0142tach i rozmiarach, m\u00f3wi Sims. To sprawia, \u017ce jest to idealne \u0107wiczenie dla os\u00f3b na ka\u017cdym poziomie sprawno\u015bci. Wykonuj pompki na kolanach lub stopach albo zmieniaj u\u0142o\u017cenie d\u0142oni, aby celowa\u0107 w r\u00f3\u017cne mi\u0119\u015bnie ramion - bez wzgl\u0119du na preferencje, istnieje odmiana pompek dla Ciebie.<\/li>\n\n\n\n<li><strong>Nie jest wymagany \u017caden sprz\u0119t:<\/strong>&nbsp;Mo\u017cesz robi\u0107 pompki gdziekolwiek i kiedykolwiek, dodaje Sims - wszystko czego potrzebujesz to masa cia\u0142a.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-was-machen-liegestutze-mit-dem-korper\">Jak pompki wp\u0142ywaj\u0105 na cia\u0142o?<\/h2>\n\n\n\n<p>Je\u015bli chodzi o pompki, jedno jest pewne: g\u00f3rna cz\u0119\u015b\u0107 cia\u0142a poczuje pieczenie. Wszelkiego rodzaju pompki anga\u017cuj\u0105 klatk\u0119 piersiow\u0105, plecy, barki i ramiona, a ponadto mo\u017cna wypr\u00f3bowa\u0107 r\u00f3\u017cne warianty tego \u0107wiczenia, aby jeszcze bardziej skupi\u0107 si\u0119 na konkretnych mi\u0119\u015bniach. Na przyk\u0142ad, wykonywanie standardowych pompek z r\u0119kami pod ramionami podkre\u015bli klatk\u0119 piersiow\u0105, podczas gdy w\u0105skie pompki z r\u0119kami bli\u017cej bok\u00f3w b\u0119d\u0105 ukierunkowane na triceps. Niezale\u017cnie od wybranej odmiany, utrzymywanie cia\u0142a w formie deski przez ca\u0142y ruch zmusza rdze\u0144 do pozostania zaanga\u017cowanym a\u017c do uko\u0144czenia powt\u00f3rze\u0144.<\/p>\n\n\n\n<p>Wed\u0142ug Simsa, pompki mog\u0105 r\u00f3wnie\u017c przyspieszy\u0107 prac\u0119 serca. U\u017cywanie wszystkich g\u0142\u00f3wnych mi\u0119\u015bni w tym samym czasie zmusza serce do ci\u0119\u017ckiej pracy, aby dostarczy\u0107 krew do tych tkanek. Z czasem ten zdrowy stres dla serca mo\u017ce promowa\u0107 zdrowie uk\u0142adu sercowo-naczyniowego.<\/p>\n\n\n\n<p>\u0106wiczenie dobrej formy ma jednak kluczowe znaczenie dla maksymalnego wykorzystania pompek, m\u00f3wi Stonehouse. Niezale\u017cnie od tego, czy wykonujesz pompki na kolanach, czy na palcach, powiniene\u015b wykona\u0107 ca\u0142y ruch (kt\u00f3ry obni\u017ca si\u0119 do 90-stopniowego zgi\u0119cia w \u0142okciach, a nast\u0119pnie wypycha z powrotem w g\u00f3r\u0119) z d\u0142ugimi, prostymi plecami, aby unikn\u0105\u0107 niepotrzebnego obci\u0105\u017cania staw\u00f3w.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-wie-viele-liegestutze-sollten-sie-pro-tag-machen\">Ile pompek dziennie powiniene\u015b wykonywa\u0107?<\/h2>\n\n\n\n<p>Jak m\u00f3wi Sims, poziom sprawno\u015bci i mo\u017cliwo\u015bci ka\u017cdego cz\u0142owieka s\u0105 r\u00f3\u017cne, a liczba pompek, kt\u00f3re nale\u017cy wykonywa\u0107 dziennie, r\u00f3wnie\u017c r\u00f3\u017cni si\u0119 w zale\u017cno\u015bci od osoby. Na pocz\u0105tek zaleca w\u0142\u0105czenie pompek do treningu trzy do czterech razy w tygodniu, aby da\u0107 cia\u0142u czas na regeneracj\u0119 mi\u0119dzy sesjami treningowymi. Je\u015bli dopiero zaczynasz przygod\u0119 z fitnessem lub pompkami, zaleca rozpocz\u0119cie od pi\u0119ciu do 10 powt\u00f3rze\u0144 na trening i zwi\u0119kszanie ich liczby. Je\u015bli wydaje ci si\u0119 to wykonalne, Stonehouse sugeruje wykonanie dw\u00f3ch lub trzech serii po 10 pompek z kr\u00f3tkim odpoczynkiem mi\u0119dzy seriami. Gdy ju\u017c poczujesz si\u0119 komfortowo, mo\u017cesz powoli zwi\u0119ksza\u0107 liczb\u0119 powt\u00f3rze\u0144 do liczby, w kt\u00f3rej czujesz si\u0119 wyzwaniem, ale nie czujesz, \u017ce przekraczasz sw\u00f3j fizyczny limit.<\/p>\n\n\n\n<p>I nie b\u00f3j si\u0119 korzysta\u0107 z modyfikacji, je\u015bli ich potrzebujesz, dodaje Stonehouse. Sims zaleca opuszczenie kolan na pod\u0142og\u0119 lub wykonywanie pompek przy \u015bcianie zamiast na pod\u0142odze.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-wie-sie-feststellen-konnen-ob-sie-sich-uberanstrengen\">Jak rozpozna\u0107, \u017ce jeste\u015b przem\u0119czony?<\/h2>\n\n\n\n<p>Pami\u0119taj - w pompkach nie zawsze chodzi o maksymalny wysi\u0142ek, ostrzega Stonehouse. \"To, \u017ce jeste\u015b w stanie wykona\u0107 okre\u015blon\u0105 liczb\u0119 pompek dziennie, nie zawsze oznacza, \u017ce powiniene\u015b to robi\u0107\" - m\u00f3wi Neshido. Wa\u017cne jest, aby organizm zregenerowa\u0142 si\u0119 po \u0107wiczeniach, aby mi\u0119\u015bnie pozosta\u0142y zdrowe i silne. W zwi\u0105zku z tym zaleca nadanie priorytetu tej r\u00f3wnowadze zamiast wykonywania jak najwi\u0119kszej liczby pompek.<\/p>\n\n\n\n<p>Pewny znak, \u017ce przesadzasz? B\u00f3l, m\u00f3wi. Podczas gdy pewien b\u00f3l po \u0107wiczeniach jest normalny, odczuwanie b\u00f3lu podczas lub po sesji pompek jest oznak\u0105 przepracowania lub uszkodzenia staw\u00f3w lub mi\u0119\u015bni, m\u00f3wi. W takim przypadku nale\u017cy zaprzesta\u0107 wykonywania pompek i skonsultowa\u0107 si\u0119 z lekarzem, aby unikn\u0105\u0107 dalszych obra\u017ce\u0144.<\/p>\n\n\n\n<p>Przem\u0119czenie to kolejny sygna\u0142, \u017ce wykonujesz zbyt wiele powt\u00f3rze\u0144 - dodaje Sims. Podczas gdy jeste\u015b&nbsp;<em>niekt\u00f3re<\/em>&nbsp;Je\u015bli po wykonaniu serii pompek czujesz, \u017ce musisz upa\u015b\u0107, mo\u017ce to oznacza\u0107, \u017ce przesadzasz. Zamiast tego zaleca s\u0142uchanie swojego cia\u0142a - r\u00f3b wystarczaj\u0105co du\u017co pompek, aby czu\u0107, \u017ce stawiasz sobie wyzwanie, a nie wyczerpujesz si\u0119.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-fazit\">Wnioski<\/h2>\n\n\n\n<p>Pompki s\u0105 dobrym \u0107wiczeniem nie bez powodu: buduj\u0105 si\u0142\u0119 g\u00f3rnej cz\u0119\u015bci cia\u0142a i rdzenia, poprawiaj\u0105 wytrzyma\u0142o\u015b\u0107 i stabilno\u015b\u0107 oraz s\u0105 wszechstronnym ruchem, kt\u00f3ry mo\u017cna w\u0142\u0105czy\u0107 do rutynowych trening\u00f3w si\u0142owych wszelkiego rodzaju. Je\u015bli dopiero zaczynasz wykonywa\u0107 to \u0107wiczenie, zacznij od trzech lub czterech razy w tygodniu z maksymalnie trzema seriami po 10 powt\u00f3rze\u0144 na trening. Zastosuj wszelkie modyfikacje, kt\u00f3re sprawi\u0105, \u017ce ruch b\u0119dzie wygodniejszy dla twojego cia\u0142a. Je\u015bli chcesz wi\u0119cej, wybierz kilka powt\u00f3rze\u0144, w kt\u00f3rych czujesz, \u017ce si\u0119 wysilasz, ale nie wyczerpuje ci\u0119 to ca\u0142kowicie. A je\u015bli poczujesz dyskomfort lub b\u00f3l wykraczaj\u0105cy poza zwyk\u0142e b\u00f3le po treningu, przerwij pompki, aby da\u0107 swojemu cia\u0142u czas na regeneracj\u0119.<\/p>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Was sind die Vorteile von Liegest\u00fctzen? Es ist kein Zufall, dass Liegest\u00fctze ein Grundnahrungsmittel im Fitnessstudio sind, sagt Steve, NASM-zertifizierter [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":84,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[13],"tags":[],"class_list":["post-82","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.12 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Wie viele Liegest\u00fctze sollten Sie pro Tag machen? - NESHIO<\/title>\n<meta name=\"description\" content=\"Was sind die Vorteile von Liegest\u00fctzen und wieviele sollte ich machen? 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