{"id":7531,"date":"2021-09-08T19:44:37","date_gmt":"2021-09-08T17:44:37","guid":{"rendered":"https:\/\/swiatsupli.pl\/blog\/?p=7531"},"modified":"2024-04-16T15:29:53","modified_gmt":"2024-04-16T13:29:53","slug":"trenuj-z-marianem-odc-1-uda-i-posladki","status":"publish","type":"post","link":"https:\/\/swiatsupli.pl\/blog\/trenuj-z-marianem-odc-1-uda-i-posladki\/","title":{"rendered":"Trenuj z Marianem odc. 1 -uda i po\u015bladki"},"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-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/swiatsupli.pl\/blog\/trenuj-z-marianem-odc-1-uda-i-posladki\/#Opis_treningu\" >Opis treningu:<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/swiatsupli.pl\/blog\/trenuj-z-marianem-odc-1-uda-i-posladki\/#1_Krok_odstawno-dostawny\" >1) Krok odstawno-dostawny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/swiatsupli.pl\/blog\/trenuj-z-marianem-odc-1-uda-i-posladki\/#2_Unoszenie_bioder\" >2) Unoszenie bioder<\/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\/trenuj-z-marianem-odc-1-uda-i-posladki\/#3_Unoszenie_nogi_w_podporze\" >3) Unoszenie nogi w podporze<\/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\/trenuj-z-marianem-odc-1-uda-i-posladki\/#4_Przysiad\" >4) Przysiad<\/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\/trenuj-z-marianem-odc-1-uda-i-posladki\/#5_Spiecia_posladkow_w_siadzie\" >5) Spi\u0119cia po\u015bladk\u00f3w w siadzie<\/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\/trenuj-z-marianem-odc-1-uda-i-posladki\/#6_Wykrok_z_wykopem\" >6) Wykrok z wykopem<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n<p><\/p>\n\n\n\n<iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/1VeMg8Wrnkc\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"><\/iframe>\n\n\n\n<p>Zapraszamy do obejrzenia pierwszego odcinka z serii ,,Trenuj z Marianem\u201d. Ten prosty trening na uda i po\u015bladki wykonacie w domu, a ilo\u015b\u0107 serii i powt\u00f3rze\u0144 mo\u017cecie modyfikowa\u0107 w zale\u017cno\u015bci od stopnia zaawansowania i czasu jakim dysponujecie. Dajcie zna\u0107 jaki trening chcecie nast\u0119pny i jak Wam posz\u0142o! Wrzucajcie swoje zdj\u0119cia i relacje z trening\u00f3w z hasztagiem <a href=\"https:\/\/www.facebook.com\/hashtag\/dosylwestra?__eep__=6&amp;__cft__[0]=AZV5wm8wI2KCY1hlNBPKE1ykISJ9lVoAQE7lB5omCZQ3tiq_AL7Ybmhiw1Cs7lJTaVGdKpoTC4YvhmoehBIsQK89KVyPD2vIZfVYABotqIrKLOiRkCgn-wFRuDl_RzjhNimttd25EMLK7wiOrHElWS8S7FuQZ8hSYgM1dIlljYwspN2_YwutwuU2DAG_YQnIdvk&amp;__tn__=*NK-R\">#doSylwestra<\/a> i oznaczajcie nas w swoich socialach.<\/p>\n\n\n\n<p>Obserwujcie nasz Instagram, Facebook i YouTube. <\/p>\n\n\n\n<p>Nast\u0119pne treningi wkr\u00f3tce! Do zobaczenia, cze\u015b\u0107!Wspieramy Tw\u00f3j Styl \u017bycia<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"has-text-align-center wp-block-heading\"><span class=\"ez-toc-section\" id=\"Opis_treningu\"><\/span>Opis treningu:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Krok_odstawno-dostawny\"><\/span> 1) Krok odstawno-dostawny <span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p> poziom zaawansowania (01): 3 serie po 3 przej\u015bcia w ka\u017cda stron\u0119 <\/p>\n\n\n\n<p> poziom zaawansowania(02): 3 serie po 6 przej\u015bcia w ka\u017cda stron\u0119 <\/p>\n\n\n\n<p> poziom zaawansowania(03): 3 serie po 10 przej\u015bcia w ka\u017cda stron\u0119 <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Unoszenie_bioder\"><\/span>2) Unoszenie bioder<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p> poziom zaawansowania (01): 3 serie po 10 powt\u00f3rze\u0144 <\/p>\n\n\n\n<p> poziom zaawansowania(02): 3 serie po 15 powt\u00f3rze\u0144<\/p>\n\n\n\n<p> poziom zaawansowania(03): 4 serie po 15 powt\u00f3rze\u0144 <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Unoszenie_nogi_w_podporze\"><\/span>3) Unoszenie nogi w podporze <span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>poziom zaawansowania (01): 3 serie po 12 powt\u00f3rze\u0144 na nog\u0119 <\/p>\n\n\n\n<p>poziom zaawansowania(02): 4 serie po 12 powt\u00f3rze\u0144 na nog\u0119<\/p>\n\n\n\n<p>poziom zaawansowania(03):  4 serie po 15 powtorze\u0144 na nog\u0119<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Przysiad\"><\/span>4) Przysiad <span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>poziom zaawansowania (01):  3 serie po 10 powt\u00f3rze\u0144 <\/p>\n\n\n\n<p>poziom zaawansowania(02): 3 serie po 15 powt\u00f3rze\u0144<\/p>\n\n\n\n<p>poziom zaawansowania(03): 4 po 15 powt\u00f3rze\u0144<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Spiecia_posladkow_w_siadzie\"><\/span>5) Spi\u0119cia po\u015bladk\u00f3w w siadzie<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p> poziom zaawansowania (01):  3 serie po 12 powt\u00f3rze\u0144<\/p>\n\n\n\n<p> poziom zaawansowania(02):  3 serie po 15 powt\u00f3rze\u0144<\/p>\n\n\n\n<p> poziom zaawansowania(03):  4 serie po 15 powt\u00f3rze\u0144<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Wykrok_z_wykopem\"><\/span>6) Wykrok z wykopem <span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>poziom zaawansowania (01):  3 serie po 12 powt\u00f3rze\u0144<\/p>\n\n\n\n<p>poziom zaawansowania(02):  3 serie po 15 powt\u00f3rze\u0144<\/p>\n\n\n\n<p>poziom zaawansowania(03):  4 serie po 15 powt\u00f3rze\u0144  <\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Je\u017celi Wam si\u0119 podoba\u0142o dajcie \u0142apk\u0119 w g\u00f3r\u0119, zasubskrybujcie nasz kana\u0142. Do zobaczenia, cze\u015b\u0107!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Zapraszamy do obejrzenia pierwszego odcinka z serii ,,Trenuj z Marianem\u201d. Ten prosty trening na uda i po\u015bladki wykonacie w domu, a ilo\u015b\u0107 serii i powt\u00f3rze\u0144 mo\u017cecie modyfikowa\u0107 w zale\u017cno\u015bci od stopnia zaawansowania i czasu jakim&#8230;<\/p>\n","protected":false},"author":6,"featured_media":7536,"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":[1388,1387],"tags":[563,564,562],"class_list":{"0":"post-7531","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-porady-treningowe","8":"category-trening","9":"tag-trening-na-uda-i-posladki","10":"tag-trening-w-domu","11":"tag-trenujzmarianem"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Trenuj z Marianem odc. 1 -uda i po\u015bladki - Blog \u015awiat Supli<\/title>\n<meta name=\"description\" content=\"Trenuj z Marianem odc. 1 -uda i po\u015bladki - zobacz wi\u0119cej na blogu \u015awiatSupli.pl\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/swiatsupli.pl\/blog\/trenuj-z-marianem-odc-1-uda-i-posladki\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trenuj z Marianem odc. 1 -uda i po\u015bladki - Blog \u015awiat Supli\" \/>\n<meta property=\"og:description\" content=\"Trenuj z Marianem odc. 1 -uda i po\u015bladki - zobacz wi\u0119cej na blogu \u015awiatSupli.pl\" \/>\n<meta property=\"og:url\" content=\"https:\/\/swiatsupli.pl\/blog\/trenuj-z-marianem-odc-1-uda-i-posladki\/\" \/>\n<meta property=\"og:site_name\" content=\"Blog \u015awiat Supli\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Swiat.Supli\" \/>\n<meta property=\"article:published_time\" content=\"2021-09-08T17:44:37+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-16T13:29:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2021\/09\/trenujzmarianem.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1140\" \/>\n\t<meta property=\"og:image:height\" content=\"694\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Pawe\u0142 Lisowski\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@SwiatSupli\" \/>\n<meta name=\"twitter:site\" content=\"@SwiatSupli\" \/>\n<meta name=\"twitter:label1\" content=\"Napisane przez\" \/>\n\t<meta name=\"twitter:data1\" content=\"Pawe\u0142 Lisowski\" \/>\n\t<meta name=\"twitter:label2\" content=\"Szacowany czas czytania\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minuty\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/trenuj-z-marianem-odc-1-uda-i-posladki\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/trenuj-z-marianem-odc-1-uda-i-posladki\\\/\"},\"author\":{\"name\":\"Pawe\u0142 Lisowski\",\"@id\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/#\\\/schema\\\/person\\\/b92e54cf03cf0b288057351cf090e58a\"},\"headline\":\"Trenuj z Marianem odc. 1 -uda i po\u015bladki\",\"datePublished\":\"2021-09-08T17:44:37+00:00\",\"dateModified\":\"2024-04-16T13:29:53+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/trenuj-z-marianem-odc-1-uda-i-posladki\\\/\"},\"wordCount\":260,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/trenuj-z-marianem-odc-1-uda-i-posladki\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/wp-content\\\/uploads\\\/2021\\\/09\\\/trenujzmarianem.jpg\",\"keywords\":[\"trening na uda i posladki\",\"trening w domu\",\"trenujzmarianem\"],\"articleSection\":[\"Porady treningowe\",\"Trening\"],\"inLanguage\":\"pl-PL\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/trenuj-z-marianem-odc-1-uda-i-posladki\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/trenuj-z-marianem-odc-1-uda-i-posladki\\\/\",\"url\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/trenuj-z-marianem-odc-1-uda-i-posladki\\\/\",\"name\":\"Trenuj z Marianem odc. 1 -uda i po\u015bladki - Blog \u015awiat Supli\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/trenuj-z-marianem-odc-1-uda-i-posladki\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/trenuj-z-marianem-odc-1-uda-i-posladki\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/wp-content\\\/uploads\\\/2021\\\/09\\\/trenujzmarianem.jpg\",\"datePublished\":\"2021-09-08T17:44:37+00:00\",\"dateModified\":\"2024-04-16T13:29:53+00:00\",\"description\":\"Trenuj z Marianem odc. 1 -uda i po\u015bladki - zobacz wi\u0119cej na blogu \u015awiatSupli.pl\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/trenuj-z-marianem-odc-1-uda-i-posladki\\\/#breadcrumb\"},\"inLanguage\":\"pl-PL\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/trenuj-z-marianem-odc-1-uda-i-posladki\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"pl-PL\",\"@id\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/trenuj-z-marianem-odc-1-uda-i-posladki\\\/#primaryimage\",\"url\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/wp-content\\\/uploads\\\/2021\\\/09\\\/trenujzmarianem.jpg\",\"contentUrl\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/wp-content\\\/uploads\\\/2021\\\/09\\\/trenujzmarianem.jpg\",\"width\":1140,\"height\":694},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/trenuj-z-marianem-odc-1-uda-i-posladki\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Strona g\u0142\u00f3wna\",\"item\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Trenuj z Marianem odc. 1 -uda i po\u015bladki\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/#website\",\"url\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/\",\"name\":\"Blog \u015awiat Supli\",\"description\":\"Wspieramy Tw\u00f3j styl \u017cycia\",\"publisher\":{\"@id\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"pl-PL\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/#organization\",\"name\":\"\u015awiat Supli\",\"url\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"pl-PL\",\"@id\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/wp-content\\\/uploads\\\/2020\\\/10\\\/swiat-supli-logo-hex-color-bg-2-scaled.jpg\",\"contentUrl\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/wp-content\\\/uploads\\\/2020\\\/10\\\/swiat-supli-logo-hex-color-bg-2-scaled.jpg\",\"width\":2560,\"height\":680,\"caption\":\"\u015awiat Supli\"},\"image\":{\"@id\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/Swiat.Supli\",\"https:\\\/\\\/x.com\\\/SwiatSupli\",\"https:\\\/\\\/www.instagram.com\\\/swiatsupli_pl\\\/\",\"https:\\\/\\\/www.youtube.com\\\/channel\\\/UCbrXSxhnVQmv08kapZgYW5Q\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/#\\\/schema\\\/person\\\/b92e54cf03cf0b288057351cf090e58a\",\"name\":\"Pawe\u0142 Lisowski\",\"sameAs\":[\"http:\\\/\\\/www.swiatsupli.pl\"],\"url\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/author\\\/lisek\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Trenuj z Marianem odc. 1 -uda i po\u015bladki - Blog \u015awiat Supli","description":"Trenuj z Marianem odc. 1 -uda i po\u015bladki - zobacz wi\u0119cej na blogu \u015awiatSupli.pl","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:\/\/swiatsupli.pl\/blog\/trenuj-z-marianem-odc-1-uda-i-posladki\/","og_locale":"pl_PL","og_type":"article","og_title":"Trenuj z Marianem odc. 1 -uda i po\u015bladki - Blog \u015awiat Supli","og_description":"Trenuj z Marianem odc. 1 -uda i po\u015bladki - zobacz wi\u0119cej na blogu \u015awiatSupli.pl","og_url":"https:\/\/swiatsupli.pl\/blog\/trenuj-z-marianem-odc-1-uda-i-posladki\/","og_site_name":"Blog \u015awiat Supli","article_publisher":"https:\/\/www.facebook.com\/Swiat.Supli","article_published_time":"2021-09-08T17:44:37+00:00","article_modified_time":"2024-04-16T13:29:53+00:00","og_image":[{"width":1140,"height":694,"url":"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2021\/09\/trenujzmarianem.jpg","type":"image\/jpeg"}],"author":"Pawe\u0142 Lisowski","twitter_card":"summary_large_image","twitter_creator":"@SwiatSupli","twitter_site":"@SwiatSupli","twitter_misc":{"Napisane przez":"Pawe\u0142 Lisowski","Szacowany czas czytania":"2 minuty"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/swiatsupli.pl\/blog\/trenuj-z-marianem-odc-1-uda-i-posladki\/#article","isPartOf":{"@id":"https:\/\/swiatsupli.pl\/blog\/trenuj-z-marianem-odc-1-uda-i-posladki\/"},"author":{"name":"Pawe\u0142 Lisowski","@id":"https:\/\/swiatsupli.pl\/blog\/#\/schema\/person\/b92e54cf03cf0b288057351cf090e58a"},"headline":"Trenuj z Marianem odc. 1 -uda i po\u015bladki","datePublished":"2021-09-08T17:44:37+00:00","dateModified":"2024-04-16T13:29:53+00:00","mainEntityOfPage":{"@id":"https:\/\/swiatsupli.pl\/blog\/trenuj-z-marianem-odc-1-uda-i-posladki\/"},"wordCount":260,"commentCount":0,"publisher":{"@id":"https:\/\/swiatsupli.pl\/blog\/#organization"},"image":{"@id":"https:\/\/swiatsupli.pl\/blog\/trenuj-z-marianem-odc-1-uda-i-posladki\/#primaryimage"},"thumbnailUrl":"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2021\/09\/trenujzmarianem.jpg","keywords":["trening na uda i posladki","trening w domu","trenujzmarianem"],"articleSection":["Porady treningowe","Trening"],"inLanguage":"pl-PL","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/swiatsupli.pl\/blog\/trenuj-z-marianem-odc-1-uda-i-posladki\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/swiatsupli.pl\/blog\/trenuj-z-marianem-odc-1-uda-i-posladki\/","url":"https:\/\/swiatsupli.pl\/blog\/trenuj-z-marianem-odc-1-uda-i-posladki\/","name":"Trenuj z Marianem odc. 1 -uda i po\u015bladki - Blog \u015awiat Supli","isPartOf":{"@id":"https:\/\/swiatsupli.pl\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/swiatsupli.pl\/blog\/trenuj-z-marianem-odc-1-uda-i-posladki\/#primaryimage"},"image":{"@id":"https:\/\/swiatsupli.pl\/blog\/trenuj-z-marianem-odc-1-uda-i-posladki\/#primaryimage"},"thumbnailUrl":"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2021\/09\/trenujzmarianem.jpg","datePublished":"2021-09-08T17:44:37+00:00","dateModified":"2024-04-16T13:29:53+00:00","description":"Trenuj z Marianem odc. 1 -uda i po\u015bladki - zobacz wi\u0119cej na blogu \u015awiatSupli.pl","breadcrumb":{"@id":"https:\/\/swiatsupli.pl\/blog\/trenuj-z-marianem-odc-1-uda-i-posladki\/#breadcrumb"},"inLanguage":"pl-PL","potentialAction":[{"@type":"ReadAction","target":["https:\/\/swiatsupli.pl\/blog\/trenuj-z-marianem-odc-1-uda-i-posladki\/"]}]},{"@type":"ImageObject","inLanguage":"pl-PL","@id":"https:\/\/swiatsupli.pl\/blog\/trenuj-z-marianem-odc-1-uda-i-posladki\/#primaryimage","url":"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2021\/09\/trenujzmarianem.jpg","contentUrl":"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2021\/09\/trenujzmarianem.jpg","width":1140,"height":694},{"@type":"BreadcrumbList","@id":"https:\/\/swiatsupli.pl\/blog\/trenuj-z-marianem-odc-1-uda-i-posladki\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Strona g\u0142\u00f3wna","item":"https:\/\/swiatsupli.pl\/blog\/"},{"@type":"ListItem","position":2,"name":"Trenuj z Marianem odc. 1 -uda i po\u015bladki"}]},{"@type":"WebSite","@id":"https:\/\/swiatsupli.pl\/blog\/#website","url":"https:\/\/swiatsupli.pl\/blog\/","name":"Blog \u015awiat Supli","description":"Wspieramy Tw\u00f3j styl \u017cycia","publisher":{"@id":"https:\/\/swiatsupli.pl\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/swiatsupli.pl\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"pl-PL"},{"@type":"Organization","@id":"https:\/\/swiatsupli.pl\/blog\/#organization","name":"\u015awiat Supli","url":"https:\/\/swiatsupli.pl\/blog\/","logo":{"@type":"ImageObject","inLanguage":"pl-PL","@id":"https:\/\/swiatsupli.pl\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/10\/swiat-supli-logo-hex-color-bg-2-scaled.jpg","contentUrl":"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/10\/swiat-supli-logo-hex-color-bg-2-scaled.jpg","width":2560,"height":680,"caption":"\u015awiat Supli"},"image":{"@id":"https:\/\/swiatsupli.pl\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/Swiat.Supli","https:\/\/x.com\/SwiatSupli","https:\/\/www.instagram.com\/swiatsupli_pl\/","https:\/\/www.youtube.com\/channel\/UCbrXSxhnVQmv08kapZgYW5Q"]},{"@type":"Person","@id":"https:\/\/swiatsupli.pl\/blog\/#\/schema\/person\/b92e54cf03cf0b288057351cf090e58a","name":"Pawe\u0142 Lisowski","sameAs":["http:\/\/www.swiatsupli.pl"],"url":"https:\/\/swiatsupli.pl\/blog\/author\/lisek\/"}]}},"_links":{"self":[{"href":"https:\/\/swiatsupli.pl\/blog\/wp-json\/wp\/v2\/posts\/7531","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/swiatsupli.pl\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/swiatsupli.pl\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/swiatsupli.pl\/blog\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/swiatsupli.pl\/blog\/wp-json\/wp\/v2\/comments?post=7531"}],"version-history":[{"count":3,"href":"https:\/\/swiatsupli.pl\/blog\/wp-json\/wp\/v2\/posts\/7531\/revisions"}],"predecessor-version":[{"id":7537,"href":"https:\/\/swiatsupli.pl\/blog\/wp-json\/wp\/v2\/posts\/7531\/revisions\/7537"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/swiatsupli.pl\/blog\/wp-json\/wp\/v2\/media\/7536"}],"wp:attachment":[{"href":"https:\/\/swiatsupli.pl\/blog\/wp-json\/wp\/v2\/media?parent=7531"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/swiatsupli.pl\/blog\/wp-json\/wp\/v2\/categories?post=7531"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/swiatsupli.pl\/blog\/wp-json\/wp\/v2\/tags?post=7531"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}