{"id":9657,"date":"2019-09-05T14:45:08","date_gmt":"2019-09-05T14:45:08","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=9657"},"modified":"2019-09-05T20:45:19","modified_gmt":"2019-09-05T20:45:19","slug":"trening-letni-trening-krzyzowy","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2019\/09\/05\/trening-letni-trening-krzyzowy\/","title":{"rendered":"Trening letni \u2013 trening krzy\u017cowy"},"content":{"rendered":"<p><strong>Letni trening nie musi polega\u0107 wy\u0142\u0105cznie na je\u017adzie na rowerze. Lato to idealny czas na wdro\u017cenie treningu krzy\u017cowego. Nie musisz planowa\u0107 regularnych wizyt na si\u0142owni, lecz mo\u017cesz wykorzysta\u0107 to, co oferuje lato. Podczas wakacji p\u0142ywaj w morzu lub jeziorze, w\u0119druj po g\u00f3rach lub biegaj po szlakach. Przyjrzyjmy si\u0119 bli\u017cej, w jaki spos\u00f3b te aktywno\u015bci pomog\u0105 Ci utrzyma\u0107 form\u0119 na rowerze i jak w bezpieczny spos\u00f3b w\u0142\u0105czy\u0107 je do swojej codziennej rutyny.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 18pt;\"><strong>Bieganie<\/strong><\/span><\/p>\n<p>Najlepsze w bieganiu jest to, \u017ce mo\u017cesz uprawia\u0107 je w dowolnym miejscu. To dobra aktywno\u015b\u0107 na wakacjach, zw\u0142aszcza kiedy podr\u00f3\u017cujesz bez roweru. Bieganie wykorzystuje te same grupy mi\u0119\u015bni co jazda na rowerze (cho\u0107 w nieco inny spos\u00f3b), wi\u0119c utrzymuje nogi w dobrej formie. Bieganie jest r\u00f3wnie\u017c \u0107wiczeniem obci\u0105\u017caj\u0105cym, wzmacniaj\u0105cym ko\u015bci, czego nie mo\u017cna tak \u0142atwo uzyska\u0107 podczas jazdy na rowerze. Je\u015bli dopiero zaczynasz, najlepiej r\u00f3b kr\u00f3tkie okr\u0105\u017cenia, \u017ceby\u015b m\u00f3g\u0142 zatrzyma\u0107 si\u0119 w dowolnym momencie. Wybranie si\u0119 od razu w d\u0142ug\u0105 tras\u0119 mo\u017ce przerodzi\u0107 si\u0119 w koszmar, je\u015bli pojawi\u0105 si\u0119 nieoczekiwane b\u00f3le spowodowane nietypowym dla Twojego cia\u0142a ruchem. Bieganie motywuje do poruszania si\u0119 w terenie, poza asfaltowymi drogami, poniewa\u017c bardziej mi\u0119kka nawierzchnia szlak\u00f3w jest zdrowsza dla st\u00f3p i staw\u00f3w. Je\u015bli polubisz letnie bieganie i zechcesz utrzyma\u0107 form\u0119 do kolejnego sezonu, wystarczy robi\u0107 to mniej wi\u0119cej raz w tygodniu, a wtedy Twoje <u>nogi b\u0119d\u0105 przyzwyczajone do ruchu<\/u>.<\/p>\n<figure id=\"attachment_162071\" aria-describedby=\"caption-attachment-162071\" style=\"width: 1120px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"loading wp-image-162071 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/11\/profimedia-0294142667-1.JPG.jpg\" sizes=\"auto, (max-width: 1120px) 100vw, 1120px\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/11\/profimedia-0294142667-1.JPG.jpg 1120w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/11\/profimedia-0294142667-1.JPG-300x175.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/11\/profimedia-0294142667-1.JPG-768x448.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/11\/profimedia-0294142667-1.JPG-1024x597.jpg 1024w\" alt=\"\" width=\"1120\" height=\"653\" data-was-processed=\"true\" \/><figcaption id=\"caption-attachment-162071\" class=\"wp-caption-text\">Chris Froome podczas swojego treningu krzy\u017cowego. \u00a9 Profimedia<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"font-size: 18pt;\">P\u0142ywanie<\/span><\/strong><\/p>\n<p>Umiej\u0119tno\u015b\u0107 p\u0142ywania jest szczeg\u00f3lnie przydatna latem, kiedy sp\u0119dza si\u0119 du\u017co czasu nad wod\u0105. Niezale\u017cnie od tego, czy jest to rzeka, jezioro, czy morze, p\u0142ywanie to \u015bwietny spos\u00f3b na popraw\u0119 sprawno\u015bci uk\u0142adu kr\u0105\u017cenia i p\u0142uc bez konieczno\u015bci wsiadania na rower. Kolejnym plusem jest to, \u017ce aktywno\u015b\u0107 ta polega na poruszaniu ca\u0142ego cia\u0142a, co wp\u0142ywa korzystnie zw\u0142aszcza na jego g\u00f3rn\u0105 cz\u0119\u015b\u0107, rdze\u0144, a nawet zginacze bioder. Je\u015bli chcesz regularnie p\u0142ywa\u0107, wynajmij trenera. <u>W p\u0142ywaniu wa\u017cna jest technika<\/u>, a kilka sesji z profesjonalist\u0105 zaoszcz\u0119dzi Ci lat pr\u00f3b i b\u0142\u0119d\u00f3w.<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 18pt;\"><strong>Wio\u015blarstwo<\/strong><\/span><\/p>\n<p>Wielu wio\u015blarzy uzupe\u0142nia sw\u00f3j trening jazd\u0105 rowerem, \u017ceby budowa\u0107 wytrzyma\u0142o\u015b\u0107, za\u015b wielu rowerzyst\u00f3w \u0107wiczy wio\u015blarstwo, \u017ceby zwi\u0119kszy\u0107 swoj\u0105 zdolno\u015b\u0107 do sprintu. To dlatego \u017ce wios\u0142owanie i jazda na rowerze s\u0105 do siebie bardzo podobne, chocia\u017c na poz\u00f3r wygl\u0105daj\u0105 zupe\u0142nie inaczej. <u>Oba sporty wykorzystuj\u0105 biodra i nogi<\/u> do generowania mocy. Lato to najlepsza pora roku do spr\u00f3bowania tej aktywno\u015bci, jednak wi\u0119kszo\u015b\u0107 si\u0142owni ma przyrz\u0105d do wios\u0142owania, wi\u0119c \u0107wiczy\u0107 mo\u017cesz przez ca\u0142y rok.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-174983 loading\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/08\/canal-canoeing-channel-34318.jpg\" sizes=\"auto, (max-width: 1280px) 100vw, 1280px\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/08\/canal-canoeing-channel-34318.jpg 1280w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/08\/canal-canoeing-channel-34318-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/08\/canal-canoeing-channel-34318-768x512.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/08\/canal-canoeing-channel-34318-1024x682.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/08\/canal-canoeing-channel-34318-272x182.jpg 272w\" alt=\"\" width=\"1280\" height=\"853\" data-was-processed=\"true\" \/><\/p>\n<p><span style=\"font-size: 18pt;\"><strong>W\u0119dr\u00f3wki<\/strong><\/span><\/p>\n<p>Latem zazwyczaj sp\u0119dzamy du\u017co czasu na \u015bwie\u017cym powietrzu, wi\u0119c \u017ceby utrzyma\u0107 kondycj\u0119, mo\u017cesz wybiera\u0107 si\u0119 na w\u0119dr\u00f3wki, szczeg\u00f3lnie te pod g\u00f3r\u0119. Chodzenie pomaga budowa\u0107 mi\u0119\u015bnie po\u015bladk\u00f3w, rdzenia i bioder, mi\u0119sie\u0144 czworog\u0142owy oraz \u015bci\u0119gna podkolanowe, czyli te, kt\u00f3re pracuj\u0105 podczas jazdy na rowerze. Ponadto, podobnie jak bieganie, wspinanie si\u0119 wp\u0142ywa na g\u0119sto\u015b\u0107 ko\u015bci, poniewa\u017c jest \u0107wiczeniem obci\u0105\u017caj\u0105cym. Podczas wspinaczki docierasz na sam szczyt g\u00f3ry, kt\u00f3rego nie zdob\u0119dziesz na rowerze.<\/p>\n<style type=\"text\/css\"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--><\/style>\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}}\"><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><a href=\"https:\/\/www.skoda-auto.pl\/modele\/karoq\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-9609\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2019\/08\/baner_WLC_640x350_4.png\" alt=\"\" width=\"640\" height=\"350\" 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\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Letni trening nie musi polega\u0107 wy\u0142\u0105cznie na je\u017adzie na rowerze. Lato to idealny czas na wdro\u017cenie treningu krzy\u017cowego. Nie musisz [&hellip;]<\/p>\n","protected":false},"author":76,"featured_media":9659,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"global-categories":[],"class_list":["post-9657","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening"],"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 letni \u2013 trening krzy\u017cowy - \u0160koda We Love Cycling - Poland<\/title>\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\/2019\/09\/05\/trening-letni-trening-krzyzowy\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trening letni \u2013 trening krzy\u017cowy\" \/>\n<meta property=\"og:description\" content=\"Letni trening nie musi polega\u0107 wy\u0142\u0105cznie na je\u017adzie na rowerze. Lato to idealny czas na wdro\u017cenie treningu krzy\u017cowego. 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