{"id":10663,"date":"2020-05-18T13:17:25","date_gmt":"2020-05-18T13:17:25","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=10663"},"modified":"2020-05-18T13:20:32","modified_gmt":"2020-05-18T13:20:32","slug":"trening-crossowy-w-domu","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2020\/05\/18\/trening-crossowy-w-domu\/","title":{"rendered":"Trening crossowy w domu"},"content":{"rendered":"<p><strong>Trening crossowy jest zalecany ka\u017cdemu rowerzy\u015bcie, gdy\u017c pomaga zachowa\u0107 zdrowie i unikn\u0105\u0107 kontuzji. Mo\u017cesz wykonywa\u0107 go w domu \u2013 niezale\u017cnie od pogody i pory roku. Rzu\u0107my okiem na r\u00f3\u017cne \u0107wiczenia przekrojowe, kt\u00f3re obejmuj\u0105 si\u0142\u0119, mobilno\u015b\u0107, elastyczno\u015b\u0107, moc i cardio.<\/strong><\/p>\n<h2><strong>Si\u0142a<\/strong><\/h2>\n<p>Bezsprzecznie udowodniono, \u017ce trening si\u0142owy zapobiega urazom sportowym, ale nie tylko \u2013 budowanie si\u0142y w nogach przek\u0142ada si\u0119 na wydajno\u015b\u0107 na rowerze. Dlatego uwzgl\u0119dnij ten trening w swoim planie przekrojowym i \u0107wicz regularnie. Idealne by\u0142yby co najmniej dwie sesje si\u0142owe tygodniowo.<\/p>\n<figure id=\"attachment_177292\" aria-describedby=\"caption-attachment-177292\" style=\"width: 1280px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"loading wp-image-177292 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/03\/balance-body-exercise-female-374101.jpg\" sizes=\"auto, (max-width: 1280px) 100vw, 1280px\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/03\/balance-body-exercise-female-374101.jpg 1280w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/03\/balance-body-exercise-female-374101-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/03\/balance-body-exercise-female-374101-768x512.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/03\/balance-body-exercise-female-374101-1024x682.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/03\/balance-body-exercise-female-374101-272x182.jpg 272w\" alt=\"\" width=\"1280\" height=\"853\" data-was-processed=\"true\" \/><figcaption id=\"caption-attachment-177292\" class=\"wp-caption-text\">Wyeliminowanie ogranicze\u0144 mobilno\u015bci oraz utrzymanie elastyczno\u015bci cia\u0142a zdzia\u0142a cuda zar\u00f3wno pod wzgl\u0119dem wydajno\u015bci rowerowej, jak i og\u00f3lnego samopoczucia.<\/figcaption><\/figure>\n<h2><strong>Mobilno\u015b\u0107 i elastyczno\u015b\u0107<\/strong><\/h2>\n<p>Mobilno\u015b\u0107 i elastyczno\u015b\u0107 r\u00f3wnie\u017c zapobiegaj\u0105 urazom. Wyeliminowanie ogranicze\u0144 mobilno\u015bci oraz utrzymanie elastyczno\u015bci cia\u0142a zdzia\u0142a cuda zar\u00f3wno pod wzgl\u0119dem wydajno\u015bci rowerowej, jak i og\u00f3lnego samopoczucia. Do wyboru masz jog\u0119, pilates lub tai chi. Te aktywno\u015bci pomagaj\u0105 rozlu\u017ani\u0107 napi\u0119te mi\u0119\u015bnie, szczeg\u00f3lnie po d\u0142ugim siedzeniu przed komputerem, telewizorem lub na rowerze. Ponadto ucz\u0105 lepszych wzorc\u00f3w oddychania, co jest korzystne dla ka\u017cdego sportowca.<\/p>\n<h2><strong>Moc<\/strong><\/h2>\n<p>Mo\u017cesz poprawi\u0107 swoj\u0105 moc rowerow\u0105 nawet bez sprz\u0119tu, o ile w pobli\u017cu masz jakie\u015b schody. Wspinaczka po nich jest bardzo podobna do jazdy na rowerze. Korzystasz z tych samych grup mi\u0119\u015bni i u\u017cywasz si\u0142y naprzemiennie do unoszenia raz jednej, raz drugiej nogi. Mo\u017cesz wykonywa\u0107 miniinterwa\u0142y: wysi\u0142ek trwaj\u0105cy 30 sekund i 15 sekund odpoczynku w zale\u017cno\u015bci od d\u0142ugo\u015bci dost\u0119pnych schod\u00f3w. Je\u015bli nie masz ich w pobli\u017cu, mo\u017cesz robi\u0107 przysiady. Zaczynasz od kucni\u0119cia, nast\u0119pnie podskakujesz, jak najwy\u017cej si\u0119 da, i l\u0105dujesz z powrotem w przysiadzie. Dzi\u0119ki temu rozwijasz eksplozywn\u0105 si\u0142\u0119 do sprintu, ale pami\u0119taj, \u017ce wywiera ona du\u017cy nacisk, szczeg\u00f3lnie na kolana, wi\u0119c zwi\u0119kszaj intensywno\u015b\u0107 i czas trwania \u0107wicze\u0144 stopniowo.<\/p>\n<h2><strong>Cardio<\/strong><\/h2>\n<p>\u0106wiczenia cardio w domu mog\u0105 wydawa\u0107 si\u0119 dziwne lub ma\u0142o realne dla wielu rowerzyst\u00f3w, jednak jest kilka \u0107wicze\u0144, kt\u00f3re za\u0142atwi\u0105 spraw\u0119. Jednym z najbardziej niezawodnych sposob\u00f3w na przyspieszenie bicia serca s\u0105 burpees. Nie potrzebujesz \u017cadnego sprz\u0119tu, tylko troch\u0119 przestrzeni \u2013 zobaczysz, \u017ce spocisz si\u0119 w mgnieniu oka. Je\u015bli nie masz pewno\u015bci, jak poprawnie zrobi\u0107 burpees, obejrzyj poni\u017csze wideo.<\/p>\n<div class=\"embed-controller-wrapper\">\n<div class=\"embed-wrapper\"><iframe title=\"The Burpee\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/TU8QYVW0gDU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div>\n<p>Je\u015bli wolisz mniej intensywny wysi\u0142ek lub inne \u0107wiczenie pomi\u0119dzy segmentami burpees, spr\u00f3buj skaka\u0107 na skakance. Jest to bardzo popularne \u0107wiczenie w\u015br\u00f3d wielu sportowc\u00f3w. Przy okazji mo\u017ce wywo\u0142a\u0107 mi\u0142e wspomnienia z dzieci\u0144stwa, kiedy dla zabawy skakali\u015bcie ze znajomymi. Do skakania wystarczy nawet zwyk\u0142y kawa\u0142ek liny czy mocnego sznurka.<\/p>\n<p>Jest jeszcze jedna opcja, \u017ceby \u0107wiczy\u0107 cardio w pomieszczeniu \u2013 taniec. Po prostu w\u0142\u0105cz muzyk\u0119 i poruszaj si\u0119 w jej rytmie. Nie ma tu \u017cadnych zasad i wytycznych, a ta\u0144czenie sprawia, \u017ce serce mocniej pompuje krew i wzmacnia uk\u0142ad sercowo-naczyniowy. Je\u015bli nie chcesz ta\u0144czy\u0107 samotnie, zapro\u015b rodzin\u0119, aby przy\u0142\u0105czy\u0142a si\u0119 do tej dobrej zabawy.<\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:1,&quot;3&quot;:{&quot;1&quot;:0}}\" data-sheets-hyperlink=\"http:\/\/www.skoda-auto.pl\/\"><a class=\"in-cell-link\" href=\"http:\/\/www.skoda-auto.pl\/\" target=\"_blank\" rel=\"noopener\">Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl<\/a><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/www.skoda-auto.pl\/modele\/karoq\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-9609 size-full loading\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2019\/08\/baner_WLC_640x350_4.png\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2019\/08\/baner_WLC_640x350_4.png 640w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2019\/08\/baner_WLC_640x350_4-300x164.png 300w\" alt=\"\" width=\"640\" height=\"350\" data-was-processed=\"true\" \/>\u00a0<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Trening crossowy jest zalecany ka\u017cdemu rowerzy\u015bcie, gdy\u017c pomaga zachowa\u0107 zdrowie i unikn\u0105\u0107 kontuzji. Mo\u017cesz wykonywa\u0107 go w domu \u2013 niezale\u017cnie [&hellip;]<\/p>\n","protected":false},"author":125,"featured_media":10664,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"global-categories":[303],"class_list":["post-10663","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening","global-categories-cycling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Trening crossowy w domu - \u0160koda We Love Cycling - Poland<\/title>\n<meta name=\"description\" content=\"Trening crossowy jest zalecany ka\u017cdemu rowerzy\u015bcie, gdy\u017c pomaga zachowa\u0107 zdrowie i unikn\u0105\u0107 kontuzji. Mo\u017cesz wykonywa\u0107 go w domu. Rzu\u0107my okiem na r\u00f3\u017cne \u0107wiczenia przekrojowe, kt\u00f3re obejmuj\u0105 si\u0142\u0119, mobilno\u015b\u0107, elastyczno\u015b\u0107, moc i cardio.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/pl\/2020\/05\/18\/trening-crossowy-w-domu\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trening crossowy w domu\" \/>\n<meta property=\"og:description\" content=\"Trening crossowy jest zalecany ka\u017cdemu rowerzy\u015bcie, gdy\u017c pomaga zachowa\u0107 zdrowie i unikn\u0105\u0107 kontuzji. Mo\u017cesz wykonywa\u0107 go w domu. Rzu\u0107my okiem na r\u00f3\u017cne \u0107wiczenia przekrojowe, kt\u00f3re obejmuj\u0105 si\u0142\u0119, mobilno\u015b\u0107, elastyczno\u015b\u0107, moc i cardio.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/pl\/2020\/05\/18\/trening-crossowy-w-domu\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Poland\" \/>\n<meta property=\"article:published_time\" content=\"2020-05-18T13:17:25+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-05-18T13:20:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2020\/05\/kor_18.05_Cross-Training-At-Home.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"450\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"oktawiamikulska\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2020\/05\/18\/trening-crossowy-w-domu\/\",\"url\":\"https:\/\/www.welovecycling.com\/pl\/2020\/05\/18\/trening-crossowy-w-domu\/\",\"name\":\"Trening crossowy w domu - \u0160koda We Love Cycling - Poland\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2020\/05\/18\/trening-crossowy-w-domu\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2020\/05\/18\/trening-crossowy-w-domu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2020\/05\/kor_18.05_Cross-Training-At-Home.jpg\",\"datePublished\":\"2020-05-18T13:17:25+00:00\",\"dateModified\":\"2020-05-18T13:20:32+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/#\/schema\/person\/4a79bac7bd265aa6a35a1079d36648be\"},\"description\":\"Trening crossowy jest zalecany ka\u017cdemu rowerzy\u015bcie, gdy\u017c pomaga zachowa\u0107 zdrowie i unikn\u0105\u0107 kontuzji. 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Mo\u017cesz wykonywa\u0107 go w domu. Rzu\u0107my okiem na r\u00f3\u017cne \u0107wiczenia przekrojowe, kt\u00f3re obejmuj\u0105 si\u0142\u0119, mobilno\u015b\u0107, elastyczno\u015b\u0107, moc i cardio.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.welovecycling.com\/pl\/2020\/05\/18\/trening-crossowy-w-domu\/","og_locale":"pl_PL","og_type":"article","og_title":"Trening crossowy w domu","og_description":"Trening crossowy jest zalecany ka\u017cdemu rowerzy\u015bcie, gdy\u017c pomaga zachowa\u0107 zdrowie i unikn\u0105\u0107 kontuzji. Mo\u017cesz wykonywa\u0107 go w domu. 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