{"id":18623,"date":"2024-09-19T09:33:38","date_gmt":"2024-09-19T07:33:38","guid":{"rendered":"https:\/\/swiatsupli.pl\/blog\/?p=18623"},"modified":"2024-09-19T09:54:17","modified_gmt":"2024-09-19T07:54:17","slug":"cwiczenia-na-plecy-plan-treningowy-na-mase","status":"publish","type":"post","link":"https:\/\/swiatsupli.pl\/blog\/cwiczenia-na-plecy-plan-treningowy-na-mase\/","title":{"rendered":"\u0106wiczenia na plecy \u2013 Plan Treningowy na Mas\u0119"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Spis tre\u015bci<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/swiatsupli.pl\/blog\/cwiczenia-na-plecy-plan-treningowy-na-mase\/#Plan_Treningowy_na_Plecy_%E2%80%93_Zasady\" >Plan Treningowy na Plecy \u2013 Zasady<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/swiatsupli.pl\/blog\/cwiczenia-na-plecy-plan-treningowy-na-mase\/#Plan_Treningowy_na_Plecy_%E2%80%93_Cwiczenia\" >Plan Treningowy na Plecy \u2013 \u0106wiczenia<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/swiatsupli.pl\/blog\/cwiczenia-na-plecy-plan-treningowy-na-mase\/#1_Martwy_Ciag_Deadlift\" >1. Martwy Ci\u0105g (Deadlift)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/swiatsupli.pl\/blog\/cwiczenia-na-plecy-plan-treningowy-na-mase\/#2_Podciaganie_na_Drazku_Pull-Ups\" >2. Podci\u0105ganie na Dr\u0105\u017cku (Pull-Ups)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/swiatsupli.pl\/blog\/cwiczenia-na-plecy-plan-treningowy-na-mase\/#3_Wioslowanie_Sztanga_w_Opadzie_Bent-Over_Rows\" >3. Wios\u0142owanie Sztang\u0105 w Opadzie (Bent-Over Rows)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/swiatsupli.pl\/blog\/cwiczenia-na-plecy-plan-treningowy-na-mase\/#4_Sciaganie_Drazka_Wyciagu_Lat_Pulldown\" >4. \u015aci\u0105ganie Dr\u0105\u017cka Wyci\u0105gu (Lat Pulldown)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/swiatsupli.pl\/blog\/cwiczenia-na-plecy-plan-treningowy-na-mase\/#5_Wioslowanie_Jednoracz_Sztangielka_Dumbbell_Rows\" >5. Wios\u0142owanie Jednor\u0105cz Sztangielk\u0105 (Dumbbell Rows)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/swiatsupli.pl\/blog\/cwiczenia-na-plecy-plan-treningowy-na-mase\/#6_Face_Pull_Sciaganie_Liny_na_Twarz\" >6. Face Pull (\u015aci\u0105ganie Liny na Twarz)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/swiatsupli.pl\/blog\/cwiczenia-na-plecy-plan-treningowy-na-mase\/#Podsumowanie\" >Podsumowanie<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0106wiczenia na plecy to kluczowy element treningu dla os\u00f3b d\u0105\u017c\u0105cych do zbudowania masywnej i silnej sylwetki. Silne plecy nie tylko poprawiaj\u0105 wygl\u0105d, ale r\u00f3wnie\u017c wspieraj\u0105 stabilno\u015b\u0107 kr\u0119gos\u0142upa, co jest istotne w zapobieganiu kontuzjom. Poni\u017cej znajdziesz kompletny plan treningowy na mas\u0119, kt\u00f3ry pomo\u017ce Ci zbudowa\u0107 szerokie, silne plecy.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/muscle-2459720_1280-1024x682.jpg\" alt=\"\" class=\"wp-image-18593\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/muscle-2459720_1280-1024x682.jpg 1024w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/muscle-2459720_1280-300x200.jpg 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/muscle-2459720_1280-768x512.jpg 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/muscle-2459720_1280-360x240.jpg 360w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/muscle-2459720_1280.jpg 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Plan_Treningowy_na_Plecy_%E2%80%93_Zasady\"><\/span>Plan Treningowy na Plecy \u2013 Zasady<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Cz\u0119stotliwo\u015b\u0107:<\/strong> Trenuj plecy 1-2 razy w tygodniu. Pami\u0119taj, \u017ce to du\u017ca grupa mi\u0119\u015bniowa, dlatego potrzebuj\u0105 one czasu na regeneracj\u0119.<\/li>\n\n\n\n<li><strong>Obj\u0119to\u015b\u0107:<\/strong> Sk\u0142adaj trening z 5-6 \u0107wicze\u0144, wykonuj\u0105c 3-4 serie ka\u017cdego z nich.<\/li>\n\n\n\n<li><strong>Ci\u0119\u017car:<\/strong> Skup si\u0119 na progresji obci\u0105\u017cenia, wykonuj\u0105c 6-12 powt\u00f3rze\u0144 w serii. Staraj si\u0119 zwi\u0119ksza\u0107 ci\u0119\u017car, aby stale stymulowa\u0107 wzrost mi\u0119\u015bni.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Plan_Treningowy_na_Plecy_%E2%80%93_Cwiczenia\"><\/span>Plan Treningowy na Plecy \u2013 \u0106wiczenia<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Martwy_Ciag_Deadlift\"><\/span>1. Martwy Ci\u0105g (Deadlift)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Martwy ci\u0105g to jedno z najbardziej kompleksowych \u0107wicze\u0144, kt\u00f3re anga\u017cuje praktycznie wszystkie mi\u0119\u015bnie plec\u00f3w, a tak\u017ce nogi, po\u015bladki i mi\u0119\u015bnie brzucha.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Serie:<\/strong> 4<\/li>\n\n\n\n<li><strong>Powt\u00f3rzenia:<\/strong> 6-8<\/li>\n\n\n\n<li><strong>Wskaz\u00f3wki:<\/strong> Utrzymuj wyprostowane plecy i mocno aktywuj mi\u0119\u015bnie brzucha, aby chroni\u0107 dolny odcinek kr\u0119gos\u0142upa.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Podciaganie_na_Drazku_Pull-Ups\"><\/span>2. Podci\u0105ganie na Dr\u0105\u017cku (Pull-Ups)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Podci\u0105ganie to jedno z najlepszych \u0107wicze\u0144 na szeroko\u015b\u0107 plec\u00f3w, szczeg\u00f3lnie na mi\u0119\u015bnie najszersze grzbietu.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Serie:<\/strong> 4<\/li>\n\n\n\n<li><strong>Powt\u00f3rzenia:<\/strong> 8-12 (je\u015bli jeste\u015b zaawansowany, mo\u017cesz doda\u0107 obci\u0105\u017cenie)<\/li>\n\n\n\n<li><strong>Wskaz\u00f3wki:<\/strong> Skup si\u0119 na pe\u0142nym zakresie ruchu, nie bujaj si\u0119 i kontroluj ruch zar\u00f3wno w g\u00f3r\u0119, jak i w d\u00f3\u0142.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/swiatsupli.pl\/suplement-przedtreningowy-wieloskladnikowy-olimp-r-weiler-480g\/p952-2098?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=%C4%86wiczenia_na_plecy_%E2%80%93_Plan_Treningowy_na_Mas%C4%99\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/suplement-przedtreningowy-wieloskladnikowy-olimp-r-weiler-480g.png\" alt=\"\" class=\"wp-image-18625\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/suplement-przedtreningowy-wieloskladnikowy-olimp-r-weiler-480g.png 800w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/suplement-przedtreningowy-wieloskladnikowy-olimp-r-weiler-480g-300x300.png 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/suplement-przedtreningowy-wieloskladnikowy-olimp-r-weiler-480g-150x150.png 150w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/suplement-przedtreningowy-wieloskladnikowy-olimp-r-weiler-480g-768x768.png 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/suplement-przedtreningowy-wieloskladnikowy-olimp-r-weiler-480g-360x360.png 360w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/swiatsupli.pl\/suplement-przedtreningowy-wieloskladnikowy-olimp-r-weiler-480g\/p952-2098?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=%C4%86wiczenia_na_plecy_%E2%80%93_Plan_Treningowy_na_Mas%C4%99\" target=\"_blank\" aria-label=\"Olimp R-Weiler 480g-KLIKNIJ TUTAJ (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Olimp R-Weiler 480g-KLIKNIJ TUTAJ<\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Wioslowanie_Sztanga_w_Opadzie_Bent-Over_Rows\"><\/span>3. Wios\u0142owanie Sztang\u0105 w Opadzie (Bent-Over Rows)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>To klasyczne \u0107wiczenie, kt\u00f3re \u015bwietnie rozwija grubo\u015b\u0107 plec\u00f3w, szczeg\u00f3lnie w \u015brodkowej i dolnej cz\u0119\u015bci.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Serie:<\/strong> 4<\/li>\n\n\n\n<li><strong>Powt\u00f3rzenia:<\/strong> 8-10<\/li>\n\n\n\n<li><strong>Wskaz\u00f3wki:<\/strong> Utrzymuj lekki k\u0105t pochylenia i skup si\u0119 na pracy plec\u00f3w, a nie ramion. \u015aci\u0105gaj \u0142opatki przy wios\u0142owaniu, aby w pe\u0142ni aktywowa\u0107 mi\u0119\u015bnie.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Sciaganie_Drazka_Wyciagu_Lat_Pulldown\"><\/span>4. \u015aci\u0105ganie Dr\u0105\u017cka Wyci\u0105gu (Lat Pulldown)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u0106wiczenie na wyci\u0105gu jest doskona\u0142\u0105 alternatyw\u0105 dla podci\u0105gania, szczeg\u00f3lnie je\u015bli nie jeste\u015b w stanie wykona\u0107 wielu powt\u00f3rze\u0144 na dr\u0105\u017cku. \u015awietnie dzia\u0142a na szeroko\u015b\u0107 plec\u00f3w.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Serie:<\/strong> 4<\/li>\n\n\n\n<li><strong>Powt\u00f3rzenia:<\/strong> 10-12<\/li>\n\n\n\n<li><strong>Wskaz\u00f3wki:<\/strong> Skup si\u0119 na kontrolowanym ruchu, przyci\u0105gaj dr\u0105\u017cek do klatki piersiowej, trzymaj\u0105c \u0142okcie blisko cia\u0142a.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Wioslowanie_Jednoracz_Sztangielka_Dumbbell_Rows\"><\/span>5. Wios\u0142owanie Jednor\u0105cz Sztangielk\u0105 (Dumbbell Rows)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u0106wiczenie to pozwala na izolowanie jednej strony plec\u00f3w, co pomaga w wyr\u00f3wnywaniu dysproporcji mi\u0119\u015bniowych.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Serie:<\/strong> 3<\/li>\n\n\n\n<li><strong>Powt\u00f3rzenia:<\/strong> 10-12 na ka\u017cd\u0105 stron\u0119<\/li>\n\n\n\n<li><strong>Wskaz\u00f3wki:<\/strong> Skup si\u0119 na p\u0142ynnym ruchu, przyci\u0105gaj sztangielk\u0119 blisko cia\u0142a, kontroluj\u0105c faz\u0119 ekscentryczn\u0105.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/swiatsupli.pl\/suplement-przedtreningowy-wieloskladnikowy-6pak-nutrition-craze-shot-80ml\/p6876-8956?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=%C4%86wiczenia_na_plecy_%E2%80%93_Plan_Treningowy_na_Mas%C4%99\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" data-id=\"18626\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/suplement-przedtreningowy-wieloskladnikowy-6pak-nutrition-craze-shot-80ml.png\" alt=\"\" class=\"wp-image-18626\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/suplement-przedtreningowy-wieloskladnikowy-6pak-nutrition-craze-shot-80ml.png 800w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/suplement-przedtreningowy-wieloskladnikowy-6pak-nutrition-craze-shot-80ml-300x300.png 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/suplement-przedtreningowy-wieloskladnikowy-6pak-nutrition-craze-shot-80ml-150x150.png 150w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/suplement-przedtreningowy-wieloskladnikowy-6pak-nutrition-craze-shot-80ml-768x768.png 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/suplement-przedtreningowy-wieloskladnikowy-6pak-nutrition-craze-shot-80ml-360x360.png 360w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/figure>\n<\/figure>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/swiatsupli.pl\/suplement-przedtreningowy-wieloskladnikowy-6pak-nutrition-craze-shot-80ml\/p6876-8956?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=%C4%86wiczenia_na_plecy_%E2%80%93_Plan_Treningowy_na_Mas%C4%99\" target=\"_blank\" aria-label=\"6PAK Nutrition Craze Shot 80ml-KLIKNIJ TUTAJ (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">6PAK Nutrition Craze Shot 80ml-KLIKNIJ TUTAJ<\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Face_Pull_Sciaganie_Liny_na_Twarz\"><\/span>6. Face Pull (\u015aci\u0105ganie Liny na Twarz)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Face pull doskonale rozwija g\u00f3rn\u0105 cz\u0119\u015b\u0107 plec\u00f3w, zw\u0142aszcza mi\u0119\u015bnie czworoboczne i tylne aktony bark\u00f3w, kt\u00f3re cz\u0119sto s\u0105 zaniedbywane.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Serie:<\/strong> 3<\/li>\n\n\n\n<li><strong>Powt\u00f3rzenia:<\/strong> 12-15<\/li>\n\n\n\n<li><strong>Wskaz\u00f3wki:<\/strong> U\u017cyj liny na wyci\u0105gu, \u015bci\u0105gaj j\u0105 w kierunku twarzy, koncentruj\u0105c si\u0119 na rotacji zewn\u0119trznej ramion i pracy plec\u00f3w.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Podsumowanie\"><\/span>Podsumowanie<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Budowanie masy mi\u0119\u015bniowej na plecach wymaga cierpliwo\u015bci, konsekwencji oraz zr\u00f3\u017cnicowanego treningu, kt\u00f3ry anga\u017cuje zar\u00f3wno szeroko\u015b\u0107, jak i grubo\u015b\u0107 mi\u0119\u015bni. Plan treningowy oparty na \u0107wiczeniach wielostawowych i izolacyjnych z odpowiedni\u0105 progresj\u0105 obci\u0105\u017cenia pozwoli Ci na szybki rozw\u00f3j mi\u0119\u015bni plec\u00f3w. Pami\u0119taj o technice, odpowiednim obci\u0105\u017ceniu oraz regeneracji, aby osi\u0105gn\u0105\u0107 najlepsze efekty.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Czy znasz najlepsze \u0107wiczenia na mas\u0119 plec\u00f3w? Jak wykona\u0107 dobry trening grzbietu? Kliknij i zobacz<\/p>\n","protected":false},"author":6,"featured_media":18624,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","inline_featured_image":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[1387],"tags":[31,2156,170,42],"class_list":{"0":"post-18623","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-trening","8":"tag-masa","9":"tag-plecy","10":"tag-trening","11":"tag-zdrowie"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u0106wiczenia na plecy \u2013 Plan Treningowy na Mas\u0119 - 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