{"id":8544,"date":"2017-12-25T12:00:09","date_gmt":"2017-12-25T11:00:09","guid":{"rendered":"http:\/\/8a.pl\/8academy\/?p=8544"},"modified":"2024-12-05T11:18:11","modified_gmt":"2024-12-05T10:18:11","slug":"trening-zwisow-na-chwytotablicy","status":"publish","type":"post","link":"https:\/\/8a.pl\/8academy\/trening-zwisow-na-chwytotablicy\/","title":{"rendered":"Trening zwis\u00f3w na chwytotablicy &#8211; zestaw \u0107wicze\u0144"},"content":{"rendered":"<p class=\"p1\"><span class=\"s1\">Zdecydowanie nie! Wspinaczkowy elementarz to precyzyjna praca n\u00f3g, rozumienie dzia\u0142aj\u0105cych we wspinaniu si\u0142 i umiej\u0119tne ich wykorzystanie. Nieraz poprzez bardzo wyrafinowan\u0105 prac\u0119 cia\u0142em, a tak\u017ce odpowiedni\u0105 strategi\u0119, taktyk\u0119 i nastawienie mentalne &#8211; wykorzystanie oddechu jako \u017ar\u00f3d\u0142a mocy, zdolno\u015b\u0107 do relaksacji, itp. itd.<\/span><\/p>\n<p class=\"p2\"><span class=\"s1\">Wyuczenie si\u0119 tego wszystkiego przez lata niesamowitych do\u015bwiadcze\u0144 i fascynuj\u0105cych odkry\u0107, nie tylko gwarantuje sta\u0142y i zr\u00f3wnowa\u017cony post\u0119p w trudno\u015bci pokonywanych dr\u00f3g i zwi\u0119ksza spektrum przytrzymywanych chwyt\u00f3w, ale pozwala uczyni\u0107 ze wspinania warto\u015bciowy styl \u017cycia i znacznie poszerzy\u0107 horyzonty. Mimo to, na pewnym poziomie jest nieuniknione, \u017ce grawitacja bezlito\u015bnie zakpi z twoich umiej\u0119tno\u015bci, do\u015bwiadcze\u0144 i mentalnych trik\u00f3w. Pr\u0119dzej czy p\u00f3\u017aniej naprzesz na drog\u0119, na kt\u00f3rej po prostu nie przytrzymujesz chwyt\u00f3w. Wtedy warto zainteresowa\u0107 si\u0119 treningiem si\u0142y palc\u00f3w.<\/span><\/p>\n<p><em>[O tym <a href=\"https:\/\/8a.pl\/8academy\/jaka-chwytotablica\/\">jak\u0105 chwytotablic\u0119 wybra\u0107<\/a> odpowiadamy w kolejnym artykule! Zapraszamy do lektury!]<\/em><\/p>\n<div id=\"lightbox-16473\" data-for=\"single-gallery-16473\" class=\"gallery-lightbox hidden-lightbox\"><div class=\"lightbox-images single-gallery\"><a class=\"close-lightbox\"><svg x=\"0px\" y=\"0px\" width=\"18px\" height=\"18px\" viewBox=\"0 0 18 18\">\r\n        <line fill=\"none\" stroke=\"#303133\" stroke-width=\"3\" stroke-linecap=\"round\" stroke-linejoin=\"round\" stroke-meterlimit=\"10\" x1=\"9\" y1=\"9\" x2=\"16\" y2=\"16\" class=\"reverse middle-right\" \/>\r\n        <line fill=\"none\" stroke=\"#303133\" stroke-width=\"3\" stroke-linecap=\"round\" stroke-linejoin=\"round\" stroke-meterlimit=\"10\" x1=\"2\" y1=\"2\" x2=\"9\" y2=\"9\" class=\"middle-left\" \/>\r\n        <line fill=\"none\" stroke=\"#303133\" stroke-width=\"3\" stroke-linecap=\"round\" stroke-linejoin=\"round\" stroke-meterlimit=\"10\" x1=\"9\" y1=\"9\" x2=\"16\" y2=\"2\" class=\"reverse last-line\"\/>\r\n        <line fill=\"none\" stroke=\"#303133\" stroke-width=\"3\" stroke-linecap=\"round\" stroke-linejoin=\"round\" stroke-meterlimit=\"10\"  x1=\"2\" y1=\"16\" x2=\"9\" y2=\"9\" class=\"first-line\"\/>\r\n<\/svg><\/a><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><ul><li><img class=\"owl-lazy\" data-src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-28.jpg\" \/><div class=\"description text-center\"><p>Na pocz\u0105tek rozgrzewka, kt\u00f3r\u0105 rozpoczynamy od \u0107wicze\u0144 og\u00f3lnych i pobudzaj\u0105cych nasz uk\u0142ad krwiono\u015bny (fot. Piotr Deska)<\/p><\/div><\/li><li><img class=\"owl-lazy\" data-src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-26.jpg\" \/><div class=\"description text-center\"><p>Kr\u0105\u017cenie bark\u00f3w, \u0142okci i nadgarstk\u00f3w w\u0142a\u015bciwie przygotuje stawy (fot. Piotr Deska)<\/p><\/div><\/li><li><img class=\"owl-lazy\" data-src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-27.jpg\" \/><div class=\"description text-center\"><p>Po pobudzeniu organizmu mo\u017cemy przej\u015b\u0107 do \u0142atwego boulderingu i trawersowania (fot. Piotr Deska)<\/p><\/div><\/li><\/ul><\/div><\/div><div class=\"single-gallery single-gallery-carousel single-gallery-hidden\" id=\"single-gallery-16473\"><div class=\"single-gallery-hover\"><div class=\"single-gallery-mode\"><a class=\"mode slide active\"><svg x=\"0px\" y=\"0px\" width=\"24px\" height=\"24px\" viewBox=\"0 0 24 24\">\r\n<style type=\"text\/css\">\r\n\t.st0{;stroke-width:3;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n<\/style>\r\n<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" x1=\"2\" y1=\"22.5\" x2=\"22\" y2=\"22.5\"\/>\r\n<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M18.1,12.8l-2.7-4.2l-2.9,4L9,6.9l-7.5,8.6c0,1.1,0.9,2,2,2h17c1.1,0,2-0.9,2-2v-12c0-1.1-0.9-2-2-2h-17\r\n\tc-1.1,0-2,0.9-2,2V7\"\/>\r\n<\/svg>\r\n<\/a><a class=\"mode thumb\"><svg x=\"0px\" y=\"0px\" width=\"24px\" height=\"24px\" viewBox=\"0 0 24 24\">\r\n<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M20.5,9.5h-4c-1.1,0-2-0.9-2-2v-4c0-1.1,0.9-2,2-2h4c1.1,0,2,0.9,2,2v4C22.5,8.6,21.6,9.5,20.5,9.5z\"\/>\r\n<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M7.5,9.5h-4c-1.1,0-2-0.9-2-2v-4c0-1.1,0.9-2,2-2h4c1.1,0,2,0.9,2,2v4C9.5,8.6,8.6,9.5,7.5,9.5z\"\/>\r\n<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M19,22.5h-2.5c-1.1,0-2-0.9-2-2v-4c0-1.1,0.9-2,2-2h4c1.1,0,2,0.9,2,2V19\"\/>\r\n<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M7.5,22.5h-4c-1.1,0-2-0.9-2-2v-4c0-1.1,0.9-2,2-2h4c1.1,0,2,0.9,2,2v4C9.5,21.6,8.6,22.5,7.5,22.5z\"\/>\r\n<\/svg><\/a><\/div><div class=\"single-gallery-thumbnails\"><div class=\"single-gallery-thumbnails-wrapper\"><a class=\"active\" style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-28-150x150.jpg)\"><\/a><a style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-26-150x150.jpg)\"><\/a><a style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-27-150x150.jpg)\"><\/a><\/div><\/div><\/div><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><ul><li><img decoding=\"async\" src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-28.jpg\" \/><div class=\"description text-center\"><p>Na pocz\u0105tek rozgrzewka, kt\u00f3r\u0105 rozpoczynamy od \u0107wicze\u0144 og\u00f3lnych i pobudzaj\u0105cych nasz uk\u0142ad krwiono\u015bny (fot. Piotr Deska)<\/p><div class=\"social-image\"><\/div><div class=\"mobile-nav\"><span class=\"counter\"><\/span><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><\/div><\/div><\/li><li><img decoding=\"async\" src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-26.jpg\" \/><div class=\"description text-center\"><p>Kr\u0105\u017cenie bark\u00f3w, \u0142okci i nadgarstk\u00f3w w\u0142a\u015bciwie przygotuje stawy (fot. Piotr Deska)<\/p><div class=\"social-image\"><\/div><div class=\"mobile-nav\"><span class=\"counter\"><\/span><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><\/div><\/div><\/li><li><img decoding=\"async\" src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-27.jpg\" \/><div class=\"description text-center\"><p>Po pobudzeniu organizmu mo\u017cemy przej\u015b\u0107 do \u0142atwego boulderingu i trawersowania (fot. Piotr Deska)<\/p><div class=\"social-image\"><\/div><div class=\"mobile-nav\"><span class=\"counter\"><\/span><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" 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fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M1.6,7.5v-4c0-1.1,0.9-2,2-2h4\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"2.9\" y1=\"2.9\" x2=\"8.1\" y2=\"8.1\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M22.5,16v4.1c0,1.1-1.3,2.4-2.4,2.4H16\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"20.8\" y1=\"20.8\" x2=\"15.6\" y2=\"15.5\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M16.5,1.5h4c1.1,0,2,0.9,2,2v4\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"21.1\" y1=\"2.8\" x2=\"15.9\" y2=\"8.1\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M8,22.5H3.9c-1.1,0-2.4-1.3-2.4-2.4V16\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"3.3\" y1=\"20.8\" x2=\"8.5\" y2=\"15.5\"\/>\r\n<\/g>\r\n<\/svg>\r\n<\/a><a class=\"col-xs-4\"><div class=\"cover-container\"><div class=\"cover\" style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-27-300x195.jpg)\"><\/div><\/div><svg x=\"0px\" y=\"0px\" width=\"24px\" height=\"24px\" viewBox=\"0 0 24 24\">\r\n<style type=\"text\/css\">\r\n\t.st0{fill:none;stroke:#303133;stroke-width:3;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st1{fill-rule:evenodd;clip-rule:evenodd;fill:none;stroke:#303133;stroke-width:3;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t\r\n\t\t.st2{fill-rule:evenodd;clip-rule:evenodd;fill:none;stroke:#303133;stroke-width:3;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st3{fill:none;stroke:#B4B5B7;stroke-width:2;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t\r\n\t\t.st4{fill-rule:evenodd;clip-rule:evenodd;fill:none;stroke:#303133;stroke-width:2;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st5{fill-rule:evenodd;clip-rule:evenodd;fill:#161B1B;}\r\n\t.st6{fill-rule:evenodd;clip-rule:evenodd;fill:#F26822;}\r\n\t.st7{fill:#F26822;}\r\n\t.st8{fill:none;stroke:#808285;stroke-width:6;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st9{fill:#161B1B;}\r\n\t.st10{fill:#808184;}\r\n<\/style>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M1.6,7.5v-4c0-1.1,0.9-2,2-2h4\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"2.9\" y1=\"2.9\" x2=\"8.1\" y2=\"8.1\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M22.5,16v4.1c0,1.1-1.3,2.4-2.4,2.4H16\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"20.8\" y1=\"20.8\" x2=\"15.6\" y2=\"15.5\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M16.5,1.5h4c1.1,0,2,0.9,2,2v4\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"21.1\" y1=\"2.8\" x2=\"15.9\" y2=\"8.1\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M8,22.5H3.9c-1.1,0-2.4-1.3-2.4-2.4V16\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"3.3\" y1=\"20.8\" x2=\"8.5\" y2=\"15.5\"\/>\r\n<\/g>\r\n<\/svg>\r\n<\/a><\/div><\/div><div class=\"preloader-box\"><div class=\"preloader\"><span><svg x=\"0px\" y=\"0px\" width=\"72px\" height=\"57px\" viewBox=\"0 0 72 57\">\r\n<path fill=\"none\" stroke=\"#606264\" stroke-width=\"6\" stroke-linecap=\"round\" stroke-linejoin=\"round\" stroke-miterlimit=\"10\" d=\"M55.3,38.9l-8.6-13.1l-9.2,12.5L26.7,19.9L3,47.5C3,50.9,5.8,54,9.3,54H63c3.5,0,6-3.3,6-6.8V9.3\r\n\tC69,5.8,66.4,3,63,3H9.3C5.8,3,3,5.8,3,9.3v11.2\"\/>\r\n<\/svg><\/span><p>Wczytuj\u0119 galeri\u0119<\/p><\/div><\/div>\n<h2 class=\"p3\" style=\"text-align: center;\"><span class=\"s1\">Wykonanie zwis\u00f3w na chwytotablicy<\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">\u015awietnym narz\u0119dziem, specjalnie do tego celu zaprojektowanym jest chwytotablica. Przeznaczona do wykonywania zwis\u00f3w (z ang. <i>hangboard<\/i>) doczeka\u0142a si\u0119 mn\u00f3stwa &#8220;wariacji na temat&#8221;, wynikaj\u0105cych pewnie z nudnego charakteru treningu przywi\u015bni\u0119\u0107. Nietrudno w zwi\u0105zku z tym znale\u017a\u0107 w sieci filmiki i poradniki, przedstawiaj\u0105ce chwytotablic\u0119 jako skrzy\u017cowanie si\u0142owni z mini\u015bciank\u0105 wspinaczkow\u0105, sugeruj\u0105ce, \u017ce za jednym zamachem zrobisz na niej szpona, biceps, triceps i nogi. Nie m\u00f3wi\u0119, \u017ce to ta sama kategoria, co np. wykorzystywanie \u017celazka w przygotowaniu tost\u00f3w, bo kreatywne zabawy s\u0105 zawsze dobre w treningu, ale nie zapominajmy, \u017ce podstawowym \u0107wiczeniem na tablicy jest zwis.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Na pewno<strong> chwytotablica<\/strong> ma ogromn\u0105 zalet\u0119 \u2013 mo\u017cna j\u0105 powiesi\u0107 nawet w najmniejszej z najmniejszych kawalerek.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"><b>Jak prawid\u0142owo wykona\u0107 zwis na chwytotablicy:<\/b><\/span><\/p>\n<ol class=\"ol1\">\n<li class=\"li1\"><span class=\"s1\">U\u0142\u00f3\u017c precyzyjnie palce na wybranych chwytach.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">\u015aci\u0105gnij w d\u00f3\u0142 \u0142opatki pilnuj\u0105c ustawienia bark\u00f3w.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Zlikwiduj nadmierne wygi\u0119cie w dolnym odcinku kr\u0119gos\u0142upa poprzez odpowiedni\u0105 rotacj\u0119 miednicy.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Przesu\u0144 \u015brodek ci\u0119\u017cko\u015bci pod listewk\u0119, na kt\u00f3rej masz zawisn\u0105\u0107.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Oderwij nogi od ziemi.<\/span><\/li>\n<\/ol>\n<p class=\"p1\"><span class=\"s1\"><b>Wisie\u0107 na prostych czy zgi\u0119tych \u0142okciach?<br \/>\n<\/b><\/span><span class=\"s1\">Je\u015bli nie masz problem\u00f3w z przeprostem w \u0142okciach, wcze\u015bniejszych kontuzji z tym zwi\u0105zanych i dysponujesz odpowiedni\u0105 mobilno\u015bci\u0105 w stawach &#8211; zdecydowanie zwisaj na wyprostowanych r\u0119kach. Przenoszenie ci\u0119\u017caru w prostej r\u0119ce, to ustawienie, do kt\u00f3rego przygotowa\u0142a nas ewolucja &#8211; taka jest anatomia ludzkiej r\u0119ki. Przy czym nie mo\u017ce to by\u0107 zwisanie w spos\u00f3b, kt\u00f3ry wyrywa ko\u015bci ze staw\u00f3w \u2013 zachowaj napi\u0119cie mie\u015bni (st\u0105d wspomniane wy\u017cej \u015bci\u0105gniecie \u0142opatek w d\u00f3\u0142). Jednak wiszenie (szczeg\u00f3lnie z ci\u0119\u017carem) na zgi\u0119tych r\u0119kach mo\u017ce na d\u0142u\u017csz\u0105 met\u0119 prowadzi\u0107 do r\u00f3\u017cnych schorze\u0144, np. znienawidzonego \u0142okcia tenisisty lub nawet neuropatii.<\/span><\/p>\n<div id=\"attachment_16468\" style=\"width: 1010px\" class=\"wp-caption alignnone\"><img fetchpriority=\"high\" decoding=\"async\" aria-describedby=\"caption-attachment-16468\" class=\"jak \u0107wiczy\u0107 na chwytotablcy wp-image-16468 size-full\" title=\"zwisy na chwytotablicy\" src=\"http:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-34.jpg\" alt=\"Trening zwis\u00f3w na chwytotablicy - zestaw \u0107wicze\u0144\" width=\"1000\" height=\"650\" srcset=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-34.jpg 1000w, https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-34-300x195.jpg 300w, https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-34-768x499.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><p id=\"caption-attachment-16468\" class=\"wp-caption-text\">Prawid\u0142owo wykonany zwis (fot. Piotr Deska)<\/p><\/div>\n<p class=\"p1\"><span class=\"s1\"><b>Na jakich chwytach powiniene\u015b wisie\u0107?<br \/>\n<\/b><\/span><span class=\"s1\">Wybieraj chwyty w rozmiarze, kt\u00f3ry umo\u017cliwia przytrzymanie ich bez zapinania. &#8220;\u0141uczek&#8221; to chwyt awaryjny, bardzo ryzykowny i ka\u017cdy do\u015bwiadczony wspinacz unika go, je\u015bli tylko mo\u017ce. Podczas treningu powiniene\u015b z niego zrezygnowa\u0107.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"><b>Jak manipulowa\u0107 intensywno\u015bci\u0105 i czy trzeba to robi\u0107?<br \/>\n<\/b><\/span><span class=\"s1\">Intensywno\u015b\u0107 \u0107wicze\u0144 nie mo\u017ce by\u0107 taka sama w ca\u0142ym cyklu treningowym. Periodyzacja to temat rzeka, ale podstawowe jej za\u0142o\u017cenie, m\u00f3wi\u0105ce, \u017ce nale\u017cy przechodzi\u0107 od obj\u0119to\u015bci do intensywno\u015bci, jest chyba wszystkim znane i r\u00f3wnie\u017c w treningu palc\u00f3w mo\u017cemy si\u0119 nim pos\u0142u\u017cy\u0107. Wst\u0119pny etap, czyli jak najwi\u0119ksza liczba powt\u00f3rze\u0144 z ma\u0142\u0105 intensywno\u015bci\u0105 raczej nie jest wykonalny na chwytotablicy &#8211; nie tylko mniej zaawansowanym wspinaczom przyrz\u0105d ten oferuje jedynie wysok\u0105 intensywno\u015b\u0107. Poni\u017cej przygotowali\u015bmy dwa pierwsze cykle treningowe: dla pocz\u0105tkuj\u0105cych, oraz dla \u015bredniozawansowanych. Rozs\u0105dnie jest nie zwi\u0119ksza\u0107 obci\u0105\u017cenia (wchodzi\u0107 na bardziej zaawansowany poziom treningu) wcze\u015bnie ni\u017c powinni\u015bmy.<\/span><\/p>\n<div id=\"lightbox-16485\" data-for=\"single-gallery-16485\" class=\"gallery-lightbox hidden-lightbox\"><div class=\"lightbox-images single-gallery\"><a class=\"close-lightbox\"><svg x=\"0px\" y=\"0px\" width=\"18px\" height=\"18px\" viewBox=\"0 0 18 18\">\r\n        <line fill=\"none\" stroke=\"#303133\" stroke-width=\"3\" stroke-linecap=\"round\" stroke-linejoin=\"round\" stroke-meterlimit=\"10\" x1=\"9\" y1=\"9\" x2=\"16\" y2=\"16\" class=\"reverse middle-right\" \/>\r\n        <line fill=\"none\" stroke=\"#303133\" stroke-width=\"3\" stroke-linecap=\"round\" stroke-linejoin=\"round\" stroke-meterlimit=\"10\" x1=\"2\" y1=\"2\" x2=\"9\" y2=\"9\" class=\"middle-left\" \/>\r\n        <line fill=\"none\" stroke=\"#303133\" stroke-width=\"3\" stroke-linecap=\"round\" stroke-linejoin=\"round\" stroke-meterlimit=\"10\" x1=\"9\" y1=\"9\" x2=\"16\" y2=\"2\" class=\"reverse last-line\"\/>\r\n        <line fill=\"none\" stroke=\"#303133\" stroke-width=\"3\" stroke-linecap=\"round\" stroke-linejoin=\"round\" stroke-meterlimit=\"10\"  x1=\"2\" y1=\"16\" x2=\"9\" y2=\"9\" class=\"first-line\"\/>\r\n<\/svg><\/a><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><ul><li><img class=\"owl-lazy\" data-src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-22.jpg\" \/><div class=\"description text-center\"><p>Chwyt otwarty (fot. Piotr Deska)<\/p><\/div><\/li><li><img class=\"owl-lazy\" data-src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-23.jpg\" \/><div class=\"description text-center\"><p>Chwyt p\u00f3\u0142otwarty (fot. Piotr Deska)<\/p><\/div><\/li><li><img class=\"owl-lazy\" data-src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-24.jpg\" \/><div class=\"description text-center\"><p>Zamkni\u0119ty, czyli \"\u0142uczek\" (fot. Piotr Deska)<\/p><\/div><\/li><\/ul><\/div><\/div><div class=\"single-gallery single-gallery-carousel single-gallery-hidden\" id=\"single-gallery-16485\"><div class=\"single-gallery-hover\"><div class=\"single-gallery-mode\"><a class=\"mode slide active\"><svg x=\"0px\" y=\"0px\" width=\"24px\" height=\"24px\" viewBox=\"0 0 24 24\">\r\n<style type=\"text\/css\">\r\n\t.st0{;stroke-width:3;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n<\/style>\r\n<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" x1=\"2\" y1=\"22.5\" x2=\"22\" y2=\"22.5\"\/>\r\n<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M18.1,12.8l-2.7-4.2l-2.9,4L9,6.9l-7.5,8.6c0,1.1,0.9,2,2,2h17c1.1,0,2-0.9,2-2v-12c0-1.1-0.9-2-2-2h-17\r\n\tc-1.1,0-2,0.9-2,2V7\"\/>\r\n<\/svg>\r\n<\/a><a class=\"mode thumb\"><svg x=\"0px\" y=\"0px\" width=\"24px\" height=\"24px\" viewBox=\"0 0 24 24\">\r\n<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M20.5,9.5h-4c-1.1,0-2-0.9-2-2v-4c0-1.1,0.9-2,2-2h4c1.1,0,2,0.9,2,2v4C22.5,8.6,21.6,9.5,20.5,9.5z\"\/>\r\n<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M7.5,9.5h-4c-1.1,0-2-0.9-2-2v-4c0-1.1,0.9-2,2-2h4c1.1,0,2,0.9,2,2v4C9.5,8.6,8.6,9.5,7.5,9.5z\"\/>\r\n<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M19,22.5h-2.5c-1.1,0-2-0.9-2-2v-4c0-1.1,0.9-2,2-2h4c1.1,0,2,0.9,2,2V19\"\/>\r\n<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M7.5,22.5h-4c-1.1,0-2-0.9-2-2v-4c0-1.1,0.9-2,2-2h4c1.1,0,2,0.9,2,2v4C9.5,21.6,8.6,22.5,7.5,22.5z\"\/>\r\n<\/svg><\/a><\/div><div class=\"single-gallery-thumbnails\"><div class=\"single-gallery-thumbnails-wrapper\"><a class=\"active\" style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-22-150x150.jpg)\"><\/a><a style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-23-150x150.jpg)\"><\/a><a style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-24-150x150.jpg)\"><\/a><\/div><\/div><\/div><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><ul><li><img decoding=\"async\" src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-22.jpg\" \/><div class=\"description text-center\"><p>Chwyt otwarty (fot. Piotr Deska)<\/p><div class=\"social-image\"><\/div><div class=\"mobile-nav\"><span class=\"counter\"><\/span><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><\/div><\/div><\/li><li><img decoding=\"async\" src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-23.jpg\" \/><div class=\"description text-center\"><p>Chwyt p\u00f3\u0142otwarty (fot. Piotr Deska)<\/p><div class=\"social-image\"><\/div><div class=\"mobile-nav\"><span class=\"counter\"><\/span><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><\/div><\/div><\/li><li><img decoding=\"async\" src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-24.jpg\" \/><div class=\"description text-center\"><p>Zamkni\u0119ty, czyli \"\u0142uczek\" (fot. Piotr Deska)<\/p><div class=\"social-image\"><\/div><div class=\"mobile-nav\"><span class=\"counter\"><\/span><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" 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type=\"text\/css\">\r\n\t.st0{fill:none;stroke:#303133;stroke-width:3;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st1{fill-rule:evenodd;clip-rule:evenodd;fill:none;stroke:#303133;stroke-width:3;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t\r\n\t\t.st2{fill-rule:evenodd;clip-rule:evenodd;fill:none;stroke:#303133;stroke-width:3;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st3{fill:none;stroke:#B4B5B7;stroke-width:2;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t\r\n\t\t.st4{fill-rule:evenodd;clip-rule:evenodd;fill:none;stroke:#303133;stroke-width:2;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st5{fill-rule:evenodd;clip-rule:evenodd;fill:#161B1B;}\r\n\t.st6{fill-rule:evenodd;clip-rule:evenodd;fill:#F26822;}\r\n\t.st7{fill:#F26822;}\r\n\t.st8{fill:none;stroke:#808285;stroke-width:6;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st9{fill:#161B1B;}\r\n\t.st10{fill:#808184;}\r\n<\/style>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M1.6,7.5v-4c0-1.1,0.9-2,2-2h4\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"2.9\" y1=\"2.9\" x2=\"8.1\" y2=\"8.1\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M22.5,16v4.1c0,1.1-1.3,2.4-2.4,2.4H16\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"20.8\" y1=\"20.8\" x2=\"15.6\" y2=\"15.5\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M16.5,1.5h4c1.1,0,2,0.9,2,2v4\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"21.1\" y1=\"2.8\" x2=\"15.9\" y2=\"8.1\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M8,22.5H3.9c-1.1,0-2.4-1.3-2.4-2.4V16\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"3.3\" y1=\"20.8\" x2=\"8.5\" y2=\"15.5\"\/>\r\n<\/g>\r\n<\/svg>\r\n<\/a><a class=\"col-xs-4\"><div class=\"cover-container\"><div class=\"cover\" style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-23-300x195.jpg)\"><\/div><\/div><svg x=\"0px\" y=\"0px\" width=\"24px\" height=\"24px\" viewBox=\"0 0 24 24\">\r\n<style type=\"text\/css\">\r\n\t.st0{fill:none;stroke:#303133;stroke-width:3;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st1{fill-rule:evenodd;clip-rule:evenodd;fill:none;stroke:#303133;stroke-width:3;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t\r\n\t\t.st2{fill-rule:evenodd;clip-rule:evenodd;fill:none;stroke:#303133;stroke-width:3;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st3{fill:none;stroke:#B4B5B7;stroke-width:2;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t\r\n\t\t.st4{fill-rule:evenodd;clip-rule:evenodd;fill:none;stroke:#303133;stroke-width:2;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st5{fill-rule:evenodd;clip-rule:evenodd;fill:#161B1B;}\r\n\t.st6{fill-rule:evenodd;clip-rule:evenodd;fill:#F26822;}\r\n\t.st7{fill:#F26822;}\r\n\t.st8{fill:none;stroke:#808285;stroke-width:6;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st9{fill:#161B1B;}\r\n\t.st10{fill:#808184;}\r\n<\/style>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M1.6,7.5v-4c0-1.1,0.9-2,2-2h4\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"2.9\" y1=\"2.9\" x2=\"8.1\" y2=\"8.1\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M22.5,16v4.1c0,1.1-1.3,2.4-2.4,2.4H16\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"20.8\" y1=\"20.8\" x2=\"15.6\" y2=\"15.5\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M16.5,1.5h4c1.1,0,2,0.9,2,2v4\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"21.1\" y1=\"2.8\" x2=\"15.9\" y2=\"8.1\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M8,22.5H3.9c-1.1,0-2.4-1.3-2.4-2.4V16\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"3.3\" y1=\"20.8\" x2=\"8.5\" y2=\"15.5\"\/>\r\n<\/g>\r\n<\/svg>\r\n<\/a><a class=\"col-xs-4\"><div class=\"cover-container\"><div class=\"cover\" style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-24-300x195.jpg)\"><\/div><\/div><svg x=\"0px\" y=\"0px\" width=\"24px\" height=\"24px\" viewBox=\"0 0 24 24\">\r\n<style type=\"text\/css\">\r\n\t.st0{fill:none;stroke:#303133;stroke-width:3;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st1{fill-rule:evenodd;clip-rule:evenodd;fill:none;stroke:#303133;stroke-width:3;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t\r\n\t\t.st2{fill-rule:evenodd;clip-rule:evenodd;fill:none;stroke:#303133;stroke-width:3;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st3{fill:none;stroke:#B4B5B7;stroke-width:2;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t\r\n\t\t.st4{fill-rule:evenodd;clip-rule:evenodd;fill:none;stroke:#303133;stroke-width:2;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st5{fill-rule:evenodd;clip-rule:evenodd;fill:#161B1B;}\r\n\t.st6{fill-rule:evenodd;clip-rule:evenodd;fill:#F26822;}\r\n\t.st7{fill:#F26822;}\r\n\t.st8{fill:none;stroke:#808285;stroke-width:6;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st9{fill:#161B1B;}\r\n\t.st10{fill:#808184;}\r\n<\/style>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M1.6,7.5v-4c0-1.1,0.9-2,2-2h4\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"2.9\" y1=\"2.9\" x2=\"8.1\" y2=\"8.1\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M22.5,16v4.1c0,1.1-1.3,2.4-2.4,2.4H16\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"20.8\" y1=\"20.8\" x2=\"15.6\" y2=\"15.5\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M16.5,1.5h4c1.1,0,2,0.9,2,2v4\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"21.1\" y1=\"2.8\" x2=\"15.9\" y2=\"8.1\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M8,22.5H3.9c-1.1,0-2.4-1.3-2.4-2.4V16\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"3.3\" y1=\"20.8\" x2=\"8.5\" y2=\"15.5\"\/>\r\n<\/g>\r\n<\/svg>\r\n<\/a><\/div><\/div><div class=\"preloader-box\"><div class=\"preloader\"><span><svg x=\"0px\" y=\"0px\" width=\"72px\" height=\"57px\" viewBox=\"0 0 72 57\">\r\n<path fill=\"none\" stroke=\"#606264\" stroke-width=\"6\" stroke-linecap=\"round\" stroke-linejoin=\"round\" stroke-miterlimit=\"10\" d=\"M55.3,38.9l-8.6-13.1l-9.2,12.5L26.7,19.9L3,47.5C3,50.9,5.8,54,9.3,54H63c3.5,0,6-3.3,6-6.8V9.3\r\n\tC69,5.8,66.4,3,63,3H9.3C5.8,3,3,5.8,3,9.3v11.2\"\/>\r\n<\/svg><\/span><p>Wczytuj\u0119 galeri\u0119<\/p><\/div><\/div>\n<h2 class=\"p3\" style=\"text-align: center;\"><span class=\"s1\">O czym pami\u0119ta\u0107 podczas \u0107wicze\u0144<b><br \/>\n<\/b><\/span><\/h2>\n<p class=\"p3\"><b><\/b><span class=\"s1\">Kiedy podczas treningu \u0107wiczy\u0107 palce? Czy mo\u017cna \u0142\u0105czy\u0107 zwisy na chwytotablicy ze wspinaniem? Czy cz\u0119\u015bciej to lepiej?<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"><b>Podzia\u0142 trening\u00f3w<br \/>\n<\/b><\/span><span class=\"s1\">Warto wygospodarowa\u0107 czas na osobny trening skupiaj\u0105cy si\u0119 na sile lub wytrzyma\u0142o\u015bci palc\u00f3w. Dzi\u0119ki wysokiej intensywno\u015bci, z jak\u0105 \u0107wiczy si\u0119 na chwytotablicy, nawet jeden specjalny trening w tygodniu dostarczy odpowiednio silnych bod\u017ac\u00f3w.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"><b>Kiedy trenowa\u0107?<br \/>\n<\/b><\/span><span class=\"s1\">Je\u015bli chcia\u0142by\u015b wple\u015b\u0107 zwisy w sw\u00f3j rutynowy dzie\u0144 wspinaczkowy polecam wykonywa\u0107 je zaraz po rozgrzewce (obejmuj\u0105cej oczywi\u015bcie r\u00f3wnie\u017c cz\u0119\u015b\u0107 wspinaczkow\u0105, z progresywnie narastaj\u0105c\u0105 trudno\u015bci\u0105 boulder\u00f3w), a po sesji na chwytotablicy skupi\u0107 si\u0119 na czym\u015b innym ni\u017c dalsze dokr\u0119canie \u015bruby paluchom. &#8220;Dorzynki&#8221; na chwytotablicy czy kampusie pr\u0119dzej czy p\u00f3\u017aniej wyjd\u0105 ci bokiem, chyba \u017ce nale\u017cysz do wspinaczkowej elity.<\/span><\/p>\n<div id=\"attachment_16459\" style=\"width: 1010px\" class=\"wp-caption alignnone\"><img decoding=\"async\" aria-describedby=\"caption-attachment-16459\" class=\"Zestaw \u0107wicze\u0144 na chwytotablicy wp-image-16459 size-full\" title=\"co to jest chwytotablica\" src=\"http:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-25.jpg\" alt=\"Chwytotablica \u0107wiczenia\" width=\"1000\" height=\"650\" srcset=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-25.jpg 1000w, https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-25-300x195.jpg 300w, https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-25-768x499.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><p id=\"caption-attachment-16459\" class=\"wp-caption-text\">Wst\u0119pne przywisy wykonaj na du\u017cych chwytach (fot. Piotr Deska)<\/p><\/div>\n<p class=\"p1\"><span class=\"s1\"><b>Co Ci b\u0119dzie potrzebne<br \/>\n<\/b><\/span><span class=\"s1\">Do wykonania opisanego treningu najlepsze b\u0119d\u0105 tablice oferuj\u0105ce ten sam typ chwytu w r\u00f3\u017cnych rozmiarach. Taki przyrz\u0105d b\u0119dzie s\u0142u\u017cy\u0142 przez wiele sezon\u00f3w ci\u0105gle dostarczaj\u0105c nowych wyzwa\u0144. Przyda si\u0119 te\u017c uprz\u0105\u017c do zawieszania ci\u0119\u017caru albo kamizelka obci\u0105\u017ceniowa i stoper do precyzyjnego odmierzania czas\u00f3w wysi\u0142ku i odpoczynku. Poza tym przydatny b\u0119dzie dziennik, w kt\u00f3rym zapiszesz aktualne parametry Twoich trening\u00f3w.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"><b>Pami\u0119taj o bezpiecze\u0144stwie<br \/>\n<\/b><\/span><span class=\"s1\">Trenuj\u0105c palce b\u0105d\u017a ostro\u017cny! Nigdy nie \u0107wicz bez rozgrzewki oraz je\u015bli w trakcie odczuwasz b\u00f3l (inny ni\u017c b\u00f3l istnienia). Uwa\u017caj na oznaki przetrenowania i b\u0105d\u017a elastyczny realizuj\u0105c sw\u00f3j plan treningowy. Nie odmawiaj swoim palcom masa\u017cu i \u0107wicze\u0144 rozlu\u017aniaj\u0105cych, chyba \u017ce wystarczy Ci zakres ruchu ludzika Lego. Ale ponad wszystko &#8211; <b>nie \u015bpiesz si\u0119 i progresuj ma\u0142ymi kroczkami lecz konsekwentnie!<\/b><\/span><\/p>\n<p><b><a href=\"https:\/\/8a.pl\/chwyty-chwytotablice\">Dost\u0119pne w 8a.pl chwytotablice mo\u017cesz zobaczy\u0107 tutaj<\/a>.<br \/>\n<\/b><\/p>\n<h2 style=\"text-align: center;\">Zestaw \u0107wicze\u0144 na chwytotablicy<\/h2>\n<p>Poni\u017cej prezentujemy zestaw \u0107wicze\u0144 dla pocz\u0105tkuj\u0105cych i \u015bredniozaawansowanych. Udanych \u0107wicze\u0144 i szybkiego progresu!<\/p>\n<div id=\"attachment_16428\" style=\"width: 1010px\" class=\"wp-caption alignnone\"><img decoding=\"async\" aria-describedby=\"caption-attachment-16428\" class=\"Jak \u0107wiczy\u0107 na chwytotablicy wp-image-16428 size-full\" title=\"chwytotablice\" src=\"http:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/1000_650_tablica.jpg\" alt=\"numery chwyt\u00f3w na chwytotablicy\" width=\"1000\" height=\"650\" srcset=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/1000_650_tablica.jpg 1000w, https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/1000_650_tablica-300x195.jpg 300w, https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/1000_650_tablica-768x499.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><p id=\"caption-attachment-16428\" class=\"wp-caption-text\">Numeracja chwyt\u00f3w na tablicy Metolius (fot. Piotr Deska)<\/p><\/div>\n<h3 class=\"p1\" style=\"text-align: left;\"><span class=\"s1\">Zestaw dla pocz\u0105tkuj\u0105cych:<\/span><\/h3>\n<ul class=\"ol1\">\n<li class=\"li1\"><span class=\"s1\">Chwyt nr 7 \/ 10 sek zwisu \/ 60 sek przerwa<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Chwyt nr 1 \/ 15 sek zwisu + 1x podci\u0105gni\u0119cie \/ 60 sek przerwa<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Chwyt nr 4 + 14 (niesymetrycznie) \/ 2 podci\u0105gni\u0119cia (po 1x na ka\u017cd\u0105 r\u0119k\u0119) \/ 60 sek przerwy<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Chwyt nr 9 \/ 15 sek zwisu \/ 60 sek przerwy<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Chwyt nr 2 \/ 12 sek zwisu i 5x podci\u0105gni\u0119cie kolan \/ 60 sek przerwy<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Chwyt nr 15 + 5 (niesymetrycznie) \/ 16 sek zwisu (po 8 na ka\u017cd\u0105 r\u0119k\u0119) \/ 60 sek przerwy<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Chwyt nr 1 \/ 3 podci\u0105gni\u0119cia \/ 60 sek przerwy<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Chwyt nr 3 \/ 8 sek zwis na zgi\u0119tych ramionach (\u0142okcie ok 90 st) 60 sek przerwy<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Chwyt nr 9 \/ 1 podci\u0105gni\u0119cie i 10 sek przybloku \/ 60 sek przerwy<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Zwis na dowolnym chwycie do odci\u0119cia pr\u0105du<\/span><\/li>\n<\/ul>\n<div id=\"lightbox-16479\" data-for=\"single-gallery-16479\" class=\"gallery-lightbox hidden-lightbox\"><div class=\"lightbox-images single-gallery\"><a class=\"close-lightbox\"><svg x=\"0px\" y=\"0px\" width=\"18px\" height=\"18px\" viewBox=\"0 0 18 18\">\r\n        <line fill=\"none\" stroke=\"#303133\" stroke-width=\"3\" stroke-linecap=\"round\" stroke-linejoin=\"round\" stroke-meterlimit=\"10\" x1=\"9\" y1=\"9\" x2=\"16\" y2=\"16\" class=\"reverse middle-right\" \/>\r\n        <line fill=\"none\" stroke=\"#303133\" stroke-width=\"3\" stroke-linecap=\"round\" stroke-linejoin=\"round\" stroke-meterlimit=\"10\" x1=\"2\" y1=\"2\" x2=\"9\" y2=\"9\" class=\"middle-left\" \/>\r\n        <line fill=\"none\" stroke=\"#303133\" stroke-width=\"3\" stroke-linecap=\"round\" stroke-linejoin=\"round\" stroke-meterlimit=\"10\" x1=\"9\" y1=\"9\" x2=\"16\" y2=\"2\" class=\"reverse last-line\"\/>\r\n        <line fill=\"none\" stroke=\"#303133\" stroke-width=\"3\" stroke-linecap=\"round\" stroke-linejoin=\"round\" stroke-meterlimit=\"10\"  x1=\"2\" y1=\"16\" x2=\"9\" y2=\"9\" class=\"first-line\"\/>\r\n<\/svg><\/a><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><ul><li><img class=\"owl-lazy\" data-src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-1.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 7 \/ 10 sek zwisu \/ 60 sek przerwa<\/p><\/div><\/li><li><img class=\"owl-lazy\" data-src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-2.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 1 \/ 15 sek zwisu + 1x podci\u0105gni\u0119cie \/ 60 sek przerwa (fot. Piotr Deska)<\/p><\/div><\/li><li><img class=\"owl-lazy\" data-src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-7.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 1 \/ 15 sek zwisu + 1x podci\u0105gni\u0119cie \/ 60 sek przerwa (fot. Piotr Deska)<\/p><\/div><\/li><li><img class=\"owl-lazy\" data-src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-3.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 1 \/ 15 sek zwisu + 1x podci\u0105gni\u0119cie \/ 60 sek przerwa (fot. Piotr Deska)<\/p><\/div><\/li><li><img class=\"owl-lazy\" data-src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-4.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 4 + 14 (niesymetrycznie) \/ 2 podci\u0105gni\u0119cia (po 1x na ka\u017cd\u0105 r\u0119k\u0119) \/ 60 sek przerwy(fot. Piotr Deska)<\/p><\/div><\/li><li><img class=\"owl-lazy\" data-src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-5.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 9 \/ 15 sek zwisu \/ 60 sek przerwy (fot. Piotr Deska)<\/p><\/div><\/li><li><img class=\"owl-lazy\" data-src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-6.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 2 \/ 12 sek zwisu i 5x podci\u0105gni\u0119cie kolan \/ 60 sek przerwy (fot. Piotr Deska)<\/p><\/div><\/li><li><img class=\"owl-lazy\" data-src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-8.jpg\" \/><div class=\"description text-center\"><p>Chwyt 15 + 5 (niesymetrycznie) \/ 16 sek zwisu (po 8 na ka\u017cd\u0105 r\u0119k\u0119) \/ 60 sek przerwy (fot. Piotr Deska)<\/p><\/div><\/li><li><img class=\"owl-lazy\" data-src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-9.jpg\" \/><div class=\"description text-center\"><p>Chwyt 1 \/ 3 podci\u0105gni\u0119cia \/ 60 sek przerwy (fot. Piotr Deska)<\/p><\/div><\/li><li><img class=\"owl-lazy\" data-src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-10-1.jpg\" \/><div class=\"description text-center\"><p>Chwyt 3 \/ 8 sek zwis na zgi\u0119tych ramionach (\u0142okcie ok 90 st) 60 sek przerwy (fot. Piotr Deska)<\/p><\/div><\/li><li><img class=\"owl-lazy\" data-src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-11.jpg\" \/><div class=\"description text-center\"><p>Chwyt 9 \/ 1 podci\u0105gni\u0119cie i 10 sek przybloku \/ 60 sek przerwy (fot. Piotr Deska)<\/p><\/div><\/li><li><img class=\"owl-lazy\" data-src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-12.jpg\" \/><div class=\"description text-center\"><p>Zwis na dowolnym chwycie do odci\u0119cia pr\u0105du (fot. Piotr Deska)<\/p><\/div><\/li><\/ul><\/div><\/div><div class=\"single-gallery single-gallery-carousel single-gallery-hidden\" id=\"single-gallery-16479\"><div class=\"single-gallery-hover\"><div class=\"single-gallery-mode\"><a class=\"mode slide active\"><svg x=\"0px\" y=\"0px\" width=\"24px\" height=\"24px\" viewBox=\"0 0 24 24\">\r\n<style type=\"text\/css\">\r\n\t.st0{;stroke-width:3;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n<\/style>\r\n<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" x1=\"2\" y1=\"22.5\" x2=\"22\" y2=\"22.5\"\/>\r\n<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M18.1,12.8l-2.7-4.2l-2.9,4L9,6.9l-7.5,8.6c0,1.1,0.9,2,2,2h17c1.1,0,2-0.9,2-2v-12c0-1.1-0.9-2-2-2h-17\r\n\tc-1.1,0-2,0.9-2,2V7\"\/>\r\n<\/svg>\r\n<\/a><a class=\"mode thumb\"><svg x=\"0px\" y=\"0px\" width=\"24px\" height=\"24px\" viewBox=\"0 0 24 24\">\r\n<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M20.5,9.5h-4c-1.1,0-2-0.9-2-2v-4c0-1.1,0.9-2,2-2h4c1.1,0,2,0.9,2,2v4C22.5,8.6,21.6,9.5,20.5,9.5z\"\/>\r\n<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M7.5,9.5h-4c-1.1,0-2-0.9-2-2v-4c0-1.1,0.9-2,2-2h4c1.1,0,2,0.9,2,2v4C9.5,8.6,8.6,9.5,7.5,9.5z\"\/>\r\n<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M19,22.5h-2.5c-1.1,0-2-0.9-2-2v-4c0-1.1,0.9-2,2-2h4c1.1,0,2,0.9,2,2V19\"\/>\r\n<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M7.5,22.5h-4c-1.1,0-2-0.9-2-2v-4c0-1.1,0.9-2,2-2h4c1.1,0,2,0.9,2,2v4C9.5,21.6,8.6,22.5,7.5,22.5z\"\/>\r\n<\/svg><\/a><\/div><div class=\"single-gallery-thumbnails\"><div class=\"single-gallery-thumbnails-wrapper\"><a class=\"active\" style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-1-150x150.jpg)\"><\/a><a style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-2-150x150.jpg)\"><\/a><a style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-7-150x150.jpg)\"><\/a><a style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-3-150x150.jpg)\"><\/a><a style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-4-150x150.jpg)\"><\/a><a style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-5-150x150.jpg)\"><\/a><a style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-6-150x150.jpg)\"><\/a><a style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-8-150x150.jpg)\"><\/a><a style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-9-150x150.jpg)\"><\/a><a style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-10-1-150x150.jpg)\"><\/a><a style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-11-150x150.jpg)\"><\/a><a style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-12-150x150.jpg)\"><\/a><\/div><\/div><\/div><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><ul><li><img decoding=\"async\" src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-1.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 7 \/ 10 sek zwisu \/ 60 sek przerwa<\/p><div class=\"social-image\"><\/div><div class=\"mobile-nav\"><span class=\"counter\"><\/span><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><\/div><\/div><\/li><li><img decoding=\"async\" src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-2.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 1 \/ 15 sek zwisu + 1x podci\u0105gni\u0119cie \/ 60 sek przerwa (fot. Piotr Deska)<\/p><div class=\"social-image\"><\/div><div class=\"mobile-nav\"><span class=\"counter\"><\/span><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><\/div><\/div><\/li><li><img decoding=\"async\" src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-7.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 1 \/ 15 sek zwisu + 1x podci\u0105gni\u0119cie \/ 60 sek przerwa (fot. Piotr Deska)<\/p><div class=\"social-image\"><\/div><div class=\"mobile-nav\"><span class=\"counter\"><\/span><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><\/div><\/div><\/li><li><img decoding=\"async\" src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-3.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 1 \/ 15 sek zwisu + 1x podci\u0105gni\u0119cie \/ 60 sek przerwa (fot. Piotr Deska)<\/p><div class=\"social-image\"><\/div><div class=\"mobile-nav\"><span class=\"counter\"><\/span><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><\/div><\/div><\/li><li><img decoding=\"async\" src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-4.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 4 + 14 (niesymetrycznie) \/ 2 podci\u0105gni\u0119cia (po 1x na ka\u017cd\u0105 r\u0119k\u0119) \/ 60 sek przerwy(fot. Piotr Deska)<\/p><div class=\"social-image\"><\/div><div class=\"mobile-nav\"><span class=\"counter\"><\/span><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><\/div><\/div><\/li><li><img decoding=\"async\" src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-5.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 9 \/ 15 sek zwisu \/ 60 sek przerwy (fot. Piotr Deska)<\/p><div class=\"social-image\"><\/div><div class=\"mobile-nav\"><span class=\"counter\"><\/span><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><\/div><\/div><\/li><li><img decoding=\"async\" src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-6.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 2 \/ 12 sek zwisu i 5x podci\u0105gni\u0119cie kolan \/ 60 sek przerwy (fot. Piotr Deska)<\/p><div class=\"social-image\"><\/div><div class=\"mobile-nav\"><span class=\"counter\"><\/span><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><\/div><\/div><\/li><li><img decoding=\"async\" src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-8.jpg\" \/><div class=\"description text-center\"><p>Chwyt 15 + 5 (niesymetrycznie) \/ 16 sek zwisu (po 8 na ka\u017cd\u0105 r\u0119k\u0119) \/ 60 sek przerwy (fot. Piotr Deska)<\/p><div class=\"social-image\"><\/div><div class=\"mobile-nav\"><span class=\"counter\"><\/span><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><\/div><\/div><\/li><li><img decoding=\"async\" src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-9.jpg\" \/><div class=\"description text-center\"><p>Chwyt 1 \/ 3 podci\u0105gni\u0119cia \/ 60 sek przerwy (fot. Piotr Deska)<\/p><div class=\"social-image\"><\/div><div class=\"mobile-nav\"><span class=\"counter\"><\/span><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><\/div><\/div><\/li><li><img decoding=\"async\" src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-10-1.jpg\" \/><div class=\"description text-center\"><p>Chwyt 3 \/ 8 sek zwis na zgi\u0119tych ramionach (\u0142okcie ok 90 st) 60 sek przerwy (fot. Piotr Deska)<\/p><div class=\"social-image\"><\/div><div class=\"mobile-nav\"><span class=\"counter\"><\/span><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><\/div><\/div><\/li><li><img decoding=\"async\" src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-11.jpg\" \/><div class=\"description text-center\"><p>Chwyt 9 \/ 1 podci\u0105gni\u0119cie i 10 sek przybloku \/ 60 sek przerwy (fot. Piotr Deska)<\/p><div class=\"social-image\"><\/div><div class=\"mobile-nav\"><span class=\"counter\"><\/span><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><\/div><\/div><\/li><li><img decoding=\"async\" src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-12.jpg\" \/><div class=\"description text-center\"><p>Zwis na dowolnym chwycie do odci\u0119cia pr\u0105du (fot. Piotr Deska)<\/p><div class=\"social-image\"><\/div><div class=\"mobile-nav\"><span class=\"counter\"><\/span><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" 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fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M1.6,7.5v-4c0-1.1,0.9-2,2-2h4\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"2.9\" y1=\"2.9\" x2=\"8.1\" y2=\"8.1\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M22.5,16v4.1c0,1.1-1.3,2.4-2.4,2.4H16\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"20.8\" y1=\"20.8\" x2=\"15.6\" y2=\"15.5\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M16.5,1.5h4c1.1,0,2,0.9,2,2v4\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"21.1\" y1=\"2.8\" x2=\"15.9\" y2=\"8.1\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M8,22.5H3.9c-1.1,0-2.4-1.3-2.4-2.4V16\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"3.3\" y1=\"20.8\" x2=\"8.5\" y2=\"15.5\"\/>\r\n<\/g>\r\n<\/svg>\r\n<\/a><a class=\"col-xs-4\"><div class=\"cover-container\"><div class=\"cover\" style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-12-300x195.jpg)\"><\/div><\/div><svg x=\"0px\" y=\"0px\" width=\"24px\" height=\"24px\" viewBox=\"0 0 24 24\">\r\n<style type=\"text\/css\">\r\n\t.st0{fill:none;stroke:#303133;stroke-width:3;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st1{fill-rule:evenodd;clip-rule:evenodd;fill:none;stroke:#303133;stroke-width:3;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t\r\n\t\t.st2{fill-rule:evenodd;clip-rule:evenodd;fill:none;stroke:#303133;stroke-width:3;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st3{fill:none;stroke:#B4B5B7;stroke-width:2;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t\r\n\t\t.st4{fill-rule:evenodd;clip-rule:evenodd;fill:none;stroke:#303133;stroke-width:2;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st5{fill-rule:evenodd;clip-rule:evenodd;fill:#161B1B;}\r\n\t.st6{fill-rule:evenodd;clip-rule:evenodd;fill:#F26822;}\r\n\t.st7{fill:#F26822;}\r\n\t.st8{fill:none;stroke:#808285;stroke-width:6;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st9{fill:#161B1B;}\r\n\t.st10{fill:#808184;}\r\n<\/style>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M1.6,7.5v-4c0-1.1,0.9-2,2-2h4\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"2.9\" y1=\"2.9\" x2=\"8.1\" y2=\"8.1\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M22.5,16v4.1c0,1.1-1.3,2.4-2.4,2.4H16\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"20.8\" y1=\"20.8\" x2=\"15.6\" y2=\"15.5\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M16.5,1.5h4c1.1,0,2,0.9,2,2v4\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"21.1\" y1=\"2.8\" x2=\"15.9\" y2=\"8.1\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M8,22.5H3.9c-1.1,0-2.4-1.3-2.4-2.4V16\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"3.3\" y1=\"20.8\" x2=\"8.5\" y2=\"15.5\"\/>\r\n<\/g>\r\n<\/svg>\r\n<\/a><\/div><\/div><div class=\"preloader-box\"><div class=\"preloader\"><span><svg x=\"0px\" y=\"0px\" width=\"72px\" height=\"57px\" viewBox=\"0 0 72 57\">\r\n<path fill=\"none\" stroke=\"#606264\" stroke-width=\"6\" stroke-linecap=\"round\" stroke-linejoin=\"round\" stroke-miterlimit=\"10\" d=\"M55.3,38.9l-8.6-13.1l-9.2,12.5L26.7,19.9L3,47.5C3,50.9,5.8,54,9.3,54H63c3.5,0,6-3.3,6-6.8V9.3\r\n\tC69,5.8,66.4,3,63,3H9.3C5.8,3,3,5.8,3,9.3v11.2\"\/>\r\n<\/svg><\/span><p>Wczytuj\u0119 galeri\u0119<\/p><\/div><\/div>\n<p>Film prezentuj\u0105cy <strong>trening na chwytotablicy dla pocz\u0105tkuj\u0105cych:<\/strong><\/p>\n<div style=\"position: relative; height: 0; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; width: 100%; height: 100%; left: 0;\" src=\"https:\/\/www.youtube.com\/embed\/Px_jhMmDxz0\" width=\"854\" height=\"480\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h3 class=\"p1\" style=\"text-align: left;\"><span class=\"s1\">Zestaw dla \u015bredniozaawansowanych:<\/span><\/h3>\n<ul class=\"ol1\">\n<li class=\"li1\"><span class=\"s1\">Chwyt nr 5 \/ 25 sek zwisu \/ przerwa<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Chwyt nr 2 \/ 20 sek zwisu z trzema podci\u0105gni\u0119ciami \/ przerwa<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Chwyt nr 6 \/ 15 sek zwisu \/ Chwyt nr 1\/ 10x podci\u0105gni\u0119cia kolan\/ przerwa<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Chwyt nr 2 \/ 15 sek zwisu \/ Chwyt nr 3\/ 15 sek zwisu\/ przerwa<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Chwyt nr 1 + 17 (niesymetrycznie)\/ 20 sek zwisu \/ przerwa<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Chwyt nr 4 + 9 (niesymetrycznie)\/ 15 sek zwisu\/ przerwa<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Chwyt nr 5\/ 4x podci\u0105gni\u0119cia\/ 10x podci\u0105gni\u0119cia kolan na jakikolwiek chwytach\/ przerwa<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Chwyt nr 7\/ 30 sek zwis\/ przerwa<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Chwyt nr 1\/ 10 sek zwisu na jednej r\u0119ce (na ka\u017cd\u0105 r\u0119k\u0119)\/ przerwa<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Chwyt nr 7\/ 5x podci\u0105gni\u0119cia, ostatnie bez opuszczenia ale z przechwytem do chwyt\u00f3w nr 3 i zwis do od\u0142\u0105czenia pr\u0105du<\/span><\/li>\n<\/ul>\n<div id=\"lightbox-16483\" data-for=\"single-gallery-16483\" class=\"gallery-lightbox hidden-lightbox\"><div class=\"lightbox-images single-gallery\"><a class=\"close-lightbox\"><svg x=\"0px\" y=\"0px\" width=\"18px\" height=\"18px\" viewBox=\"0 0 18 18\">\r\n        <line fill=\"none\" stroke=\"#303133\" stroke-width=\"3\" stroke-linecap=\"round\" stroke-linejoin=\"round\" stroke-meterlimit=\"10\" x1=\"9\" y1=\"9\" x2=\"16\" y2=\"16\" class=\"reverse middle-right\" \/>\r\n        <line fill=\"none\" stroke=\"#303133\" stroke-width=\"3\" stroke-linecap=\"round\" stroke-linejoin=\"round\" stroke-meterlimit=\"10\" x1=\"2\" y1=\"2\" x2=\"9\" y2=\"9\" class=\"middle-left\" \/>\r\n        <line fill=\"none\" stroke=\"#303133\" stroke-width=\"3\" stroke-linecap=\"round\" stroke-linejoin=\"round\" stroke-meterlimit=\"10\" x1=\"9\" y1=\"9\" x2=\"16\" y2=\"2\" class=\"reverse last-line\"\/>\r\n        <line fill=\"none\" stroke=\"#303133\" stroke-width=\"3\" stroke-linecap=\"round\" stroke-linejoin=\"round\" stroke-meterlimit=\"10\"  x1=\"2\" y1=\"16\" x2=\"9\" y2=\"9\" class=\"first-line\"\/>\r\n<\/svg><\/a><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><ul><li><img class=\"owl-lazy\" data-src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-14.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 2 \/ 20 sek zwisu z trzema podci\u0105gni\u0119ciami \/ przerwa (fot. Piotr Deska)<\/p><\/div><\/li><li><img class=\"owl-lazy\" data-src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-13.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 2 \/ 20 sek zwisu z trzema podci\u0105gni\u0119ciami \/ przerwa (fot. Piotr Deska)<\/p><\/div><\/li><li><img class=\"owl-lazy\" data-src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-15.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 6 \/ 15 sek zwisu \/ Chwyt nr 1\/ 10x podci\u0105gni\u0119cia kolan\/ przerwa (fot.Piotr Deska)<\/p><\/div><\/li><li><img class=\"owl-lazy\" data-src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-16.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 6 \/ 15 sek zwisu \/ Chwyt nr 1\/ 10x podci\u0105gni\u0119cia kolan\/ przerwa (fot.Piotr Deska)<\/p><\/div><\/li><li><img class=\"owl-lazy\" data-src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-17.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 2 \/ 15 sek zwisu \/ Chwyt nr 3\/ 15 sek zwisu\/ przerwa (fot.Piotr Deska)<\/p><\/div><\/li><li><img class=\"owl-lazy\" data-src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-18.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 2 \/ 15 sek zwisu \/ Chwyt nr 3\/ 15 sek zwisu\/ przerwa (fot.Piotr Deska)<\/p><\/div><\/li><li><img class=\"owl-lazy\" data-src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-19.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 1 + 17 (niesymetrycznie)\/ 20 sek zwisu \/ przerwa (fot. Piotr Deska)<\/p><\/div><\/li><li><img class=\"owl-lazy\" data-src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-20.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 4 + 9 (niesymetrycznie)\/ 15 sek zwisu\/ przerwa (fot. Piotr Deska)<\/p><\/div><\/li><li><img class=\"owl-lazy\" data-src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-21.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 5\/ 4x podci\u0105gni\u0119cia\/ 10x podci\u0105gni\u0119cia kolan na jakikolwiek chwytach\/ przerwa (fot. Piotr Deska)<\/p><\/div><\/li><\/ul><\/div><\/div><div class=\"single-gallery single-gallery-carousel single-gallery-hidden\" id=\"single-gallery-16483\"><div class=\"single-gallery-hover\"><div class=\"single-gallery-mode\"><a class=\"mode slide active\"><svg x=\"0px\" y=\"0px\" width=\"24px\" height=\"24px\" viewBox=\"0 0 24 24\">\r\n<style type=\"text\/css\">\r\n\t.st0{;stroke-width:3;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n<\/style>\r\n<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" x1=\"2\" y1=\"22.5\" x2=\"22\" y2=\"22.5\"\/>\r\n<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M18.1,12.8l-2.7-4.2l-2.9,4L9,6.9l-7.5,8.6c0,1.1,0.9,2,2,2h17c1.1,0,2-0.9,2-2v-12c0-1.1-0.9-2-2-2h-17\r\n\tc-1.1,0-2,0.9-2,2V7\"\/>\r\n<\/svg>\r\n<\/a><a class=\"mode thumb\"><svg x=\"0px\" y=\"0px\" width=\"24px\" height=\"24px\" viewBox=\"0 0 24 24\">\r\n<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M20.5,9.5h-4c-1.1,0-2-0.9-2-2v-4c0-1.1,0.9-2,2-2h4c1.1,0,2,0.9,2,2v4C22.5,8.6,21.6,9.5,20.5,9.5z\"\/>\r\n<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M7.5,9.5h-4c-1.1,0-2-0.9-2-2v-4c0-1.1,0.9-2,2-2h4c1.1,0,2,0.9,2,2v4C9.5,8.6,8.6,9.5,7.5,9.5z\"\/>\r\n<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M19,22.5h-2.5c-1.1,0-2-0.9-2-2v-4c0-1.1,0.9-2,2-2h4c1.1,0,2,0.9,2,2V19\"\/>\r\n<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M7.5,22.5h-4c-1.1,0-2-0.9-2-2v-4c0-1.1,0.9-2,2-2h4c1.1,0,2,0.9,2,2v4C9.5,21.6,8.6,22.5,7.5,22.5z\"\/>\r\n<\/svg><\/a><\/div><div class=\"single-gallery-thumbnails\"><div class=\"single-gallery-thumbnails-wrapper\"><a class=\"active\" style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-14-150x150.jpg)\"><\/a><a style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-13-150x150.jpg)\"><\/a><a style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-15-150x150.jpg)\"><\/a><a style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-16-150x150.jpg)\"><\/a><a style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-17-150x150.jpg)\"><\/a><a style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-18-150x150.jpg)\"><\/a><a style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-19-150x150.jpg)\"><\/a><a style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-20-150x150.jpg)\"><\/a><a style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-21-150x150.jpg)\"><\/a><\/div><\/div><\/div><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><ul><li><img decoding=\"async\" src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-14.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 2 \/ 20 sek zwisu z trzema podci\u0105gni\u0119ciami \/ przerwa (fot. Piotr Deska)<\/p><div class=\"social-image\"><\/div><div class=\"mobile-nav\"><span class=\"counter\"><\/span><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><\/div><\/div><\/li><li><img decoding=\"async\" src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-13.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 2 \/ 20 sek zwisu z trzema podci\u0105gni\u0119ciami \/ przerwa (fot. Piotr Deska)<\/p><div class=\"social-image\"><\/div><div class=\"mobile-nav\"><span class=\"counter\"><\/span><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><\/div><\/div><\/li><li><img decoding=\"async\" src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-15.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 6 \/ 15 sek zwisu \/ Chwyt nr 1\/ 10x podci\u0105gni\u0119cia kolan\/ przerwa (fot.Piotr Deska)<\/p><div class=\"social-image\"><\/div><div class=\"mobile-nav\"><span class=\"counter\"><\/span><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><\/div><\/div><\/li><li><img decoding=\"async\" src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-16.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 6 \/ 15 sek zwisu \/ Chwyt nr 1\/ 10x podci\u0105gni\u0119cia kolan\/ przerwa (fot.Piotr Deska)<\/p><div class=\"social-image\"><\/div><div class=\"mobile-nav\"><span class=\"counter\"><\/span><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><\/div><\/div><\/li><li><img decoding=\"async\" src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-17.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 2 \/ 15 sek zwisu \/ Chwyt nr 3\/ 15 sek zwisu\/ przerwa (fot.Piotr Deska)<\/p><div class=\"social-image\"><\/div><div class=\"mobile-nav\"><span class=\"counter\"><\/span><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><\/div><\/div><\/li><li><img decoding=\"async\" src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-18.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 2 \/ 15 sek zwisu \/ Chwyt nr 3\/ 15 sek zwisu\/ przerwa (fot.Piotr Deska)<\/p><div class=\"social-image\"><\/div><div class=\"mobile-nav\"><span class=\"counter\"><\/span><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><\/div><\/div><\/li><li><img decoding=\"async\" src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-19.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 1 + 17 (niesymetrycznie)\/ 20 sek zwisu \/ przerwa (fot. Piotr Deska)<\/p><div class=\"social-image\"><\/div><div class=\"mobile-nav\"><span class=\"counter\"><\/span><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><\/div><\/div><\/li><li><img decoding=\"async\" src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-20.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 4 + 9 (niesymetrycznie)\/ 15 sek zwisu\/ przerwa (fot. Piotr Deska)<\/p><div class=\"social-image\"><\/div><div class=\"mobile-nav\"><span class=\"counter\"><\/span><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><\/div><\/div><\/li><li><img decoding=\"async\" src=\"https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-21.jpg\" \/><div class=\"description text-center\"><p>Chwyt nr 5\/ 4x podci\u0105gni\u0119cia\/ 10x podci\u0105gni\u0119cia kolan na jakikolwiek chwytach\/ przerwa (fot. Piotr Deska)<\/p><div class=\"social-image\"><\/div><div class=\"mobile-nav\"><span class=\"counter\"><\/span><a class=\"nav prev\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" \/>\r\n<\/svg>\r\n<\/a><a class=\"nav next\"><svg width=\"8.031\" height=\"14\" viewBox=\"0 0 8.031 14\">\r\n  <path fill=\"#161b1b\" d=\"M7.736,7.694 L1.494,13.731 C1.149,14.065 0.590,14.065 0.246,13.731 C-0.099,13.398 -0.099,12.857 0.246,12.524 L5.979,6.978 L0.246,1.432 C-0.099,1.098 -0.099,0.558 0.246,0.224 C0.590,-0.109 1.149,-0.109 1.494,0.224 L7.736,6.262 C7.938,6.458 8.007,6.723 7.972,6.978 C8.007,7.233 7.938,7.498 7.736,7.694 Z\" 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type=\"text\/css\">\r\n\t.st0{fill:none;stroke:#303133;stroke-width:3;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st1{fill-rule:evenodd;clip-rule:evenodd;fill:none;stroke:#303133;stroke-width:3;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t\r\n\t\t.st2{fill-rule:evenodd;clip-rule:evenodd;fill:none;stroke:#303133;stroke-width:3;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st3{fill:none;stroke:#B4B5B7;stroke-width:2;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t\r\n\t\t.st4{fill-rule:evenodd;clip-rule:evenodd;fill:none;stroke:#303133;stroke-width:2;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st5{fill-rule:evenodd;clip-rule:evenodd;fill:#161B1B;}\r\n\t.st6{fill-rule:evenodd;clip-rule:evenodd;fill:#F26822;}\r\n\t.st7{fill:#F26822;}\r\n\t.st8{fill:none;stroke:#808285;stroke-width:6;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st9{fill:#161B1B;}\r\n\t.st10{fill:#808184;}\r\n<\/style>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M1.6,7.5v-4c0-1.1,0.9-2,2-2h4\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"2.9\" y1=\"2.9\" x2=\"8.1\" y2=\"8.1\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M22.5,16v4.1c0,1.1-1.3,2.4-2.4,2.4H16\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"20.8\" y1=\"20.8\" x2=\"15.6\" y2=\"15.5\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M16.5,1.5h4c1.1,0,2,0.9,2,2v4\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"21.1\" y1=\"2.8\" x2=\"15.9\" y2=\"8.1\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M8,22.5H3.9c-1.1,0-2.4-1.3-2.4-2.4V16\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"3.3\" y1=\"20.8\" x2=\"8.5\" y2=\"15.5\"\/>\r\n<\/g>\r\n<\/svg>\r\n<\/a><a class=\"col-xs-4\"><div class=\"cover-container\"><div class=\"cover\" style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-13-300x195.jpg)\"><\/div><\/div><svg x=\"0px\" y=\"0px\" width=\"24px\" height=\"24px\" viewBox=\"0 0 24 24\">\r\n<style type=\"text\/css\">\r\n\t.st0{fill:none;stroke:#303133;stroke-width:3;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st1{fill-rule:evenodd;clip-rule:evenodd;fill:none;stroke:#303133;stroke-width:3;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t\r\n\t\t.st2{fill-rule:evenodd;clip-rule:evenodd;fill:none;stroke:#303133;stroke-width:3;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st3{fill:none;stroke:#B4B5B7;stroke-width:2;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t\r\n\t\t.st4{fill-rule:evenodd;clip-rule:evenodd;fill:none;stroke:#303133;stroke-width:2;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st5{fill-rule:evenodd;clip-rule:evenodd;fill:#161B1B;}\r\n\t.st6{fill-rule:evenodd;clip-rule:evenodd;fill:#F26822;}\r\n\t.st7{fill:#F26822;}\r\n\t.st8{fill:none;stroke:#808285;stroke-width:6;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st9{fill:#161B1B;}\r\n\t.st10{fill:#808184;}\r\n<\/style>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M1.6,7.5v-4c0-1.1,0.9-2,2-2h4\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"2.9\" y1=\"2.9\" x2=\"8.1\" y2=\"8.1\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M22.5,16v4.1c0,1.1-1.3,2.4-2.4,2.4H16\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"20.8\" y1=\"20.8\" x2=\"15.6\" y2=\"15.5\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M16.5,1.5h4c1.1,0,2,0.9,2,2v4\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"21.1\" y1=\"2.8\" x2=\"15.9\" y2=\"8.1\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M8,22.5H3.9c-1.1,0-2.4-1.3-2.4-2.4V16\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"3.3\" y1=\"20.8\" x2=\"8.5\" y2=\"15.5\"\/>\r\n<\/g>\r\n<\/svg>\r\n<\/a><a class=\"col-xs-4\"><div class=\"cover-container\"><div class=\"cover\" style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-15-300x195.jpg)\"><\/div><\/div><svg x=\"0px\" y=\"0px\" width=\"24px\" height=\"24px\" viewBox=\"0 0 24 24\">\r\n<style type=\"text\/css\">\r\n\t.st0{fill:none;stroke:#303133;stroke-width:3;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st1{fill-rule:evenodd;clip-rule:evenodd;fill:none;stroke:#303133;stroke-width:3;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t\r\n\t\t.st2{fill-rule:evenodd;clip-rule:evenodd;fill:none;stroke:#303133;stroke-width:3;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st3{fill:none;stroke:#B4B5B7;stroke-width:2;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t\r\n\t\t.st4{fill-rule:evenodd;clip-rule:evenodd;fill:none;stroke:#303133;stroke-width:2;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st5{fill-rule:evenodd;clip-rule:evenodd;fill:#161B1B;}\r\n\t.st6{fill-rule:evenodd;clip-rule:evenodd;fill:#F26822;}\r\n\t.st7{fill:#F26822;}\r\n\t.st8{fill:none;stroke:#808285;stroke-width:6;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st9{fill:#161B1B;}\r\n\t.st10{fill:#808184;}\r\n<\/style>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\" d=\"M1.6,7.5v-4c0-1.1,0.9-2,2-2h4\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"2.9\" y1=\"2.9\" x2=\"8.1\" y2=\"8.1\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M22.5,16v4.1c0,1.1-1.3,2.4-2.4,2.4H16\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"20.8\" y1=\"20.8\" x2=\"15.6\" y2=\"15.5\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M16.5,1.5h4c1.1,0,2,0.9,2,2v4\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"21.1\" y1=\"2.8\" x2=\"15.9\" y2=\"8.1\"\/>\r\n<\/g>\r\n<g>\r\n\t<path fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  d=\"M8,22.5H3.9c-1.1,0-2.4-1.3-2.4-2.4V16\"\/>\r\n\t<line fill=\"none\" stroke=\"#ffffff\" stroke-width=\"3\"  x1=\"3.3\" y1=\"20.8\" x2=\"8.5\" y2=\"15.5\"\/>\r\n<\/g>\r\n<\/svg>\r\n<\/a><a class=\"col-xs-4\"><div class=\"cover-container\"><div class=\"cover\" style=\"background-image: url(https:\/\/8a.pl\/8academy\/wp-content\/uploads\/2017\/12\/trening-16-300x195.jpg)\"><\/div><\/div><svg x=\"0px\" y=\"0px\" width=\"24px\" height=\"24px\" viewBox=\"0 0 24 24\">\r\n<style type=\"text\/css\">\r\n\t.st0{fill:none;stroke:#303133;stroke-width:3;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st1{fill-rule:evenodd;clip-rule:evenodd;fill:none;stroke:#303133;stroke-width:3;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t\r\n\t\t.st2{fill-rule:evenodd;clip-rule:evenodd;fill:none;stroke:#303133;stroke-width:3;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st3{fill:none;stroke:#B4B5B7;stroke-width:2;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t\r\n\t\t.st4{fill-rule:evenodd;clip-rule:evenodd;fill:none;stroke:#303133;stroke-width:2;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st5{fill-rule:evenodd;clip-rule:evenodd;fill:#161B1B;}\r\n\t.st6{fill-rule:evenodd;clip-rule:evenodd;fill:#F26822;}\r\n\t.st7{fill:#F26822;}\r\n\t.st8{fill:none;stroke:#808285;stroke-width:6;stroke-linecap:round;stroke-linejoin:round;stroke-miterlimit:10;}\r\n\t.st9{fill:#161B1B;}\r\n\t.st10{fill:#808184;}\r\n<\/style>\r\n<g>\r\n\t<path 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class=\"preloader\"><span><svg x=\"0px\" y=\"0px\" width=\"72px\" height=\"57px\" viewBox=\"0 0 72 57\">\r\n<path fill=\"none\" stroke=\"#606264\" stroke-width=\"6\" stroke-linecap=\"round\" stroke-linejoin=\"round\" stroke-miterlimit=\"10\" d=\"M55.3,38.9l-8.6-13.1l-9.2,12.5L26.7,19.9L3,47.5C3,50.9,5.8,54,9.3,54H63c3.5,0,6-3.3,6-6.8V9.3\r\n\tC69,5.8,66.4,3,63,3H9.3C5.8,3,3,5.8,3,9.3v11.2\"\/>\r\n<\/svg><\/span><p>Wczytuj\u0119 galeri\u0119<\/p><\/div><\/div>\n<p>Film prezentuj\u0105cy <strong>trening na chwytotablicy dla zaawansowanych<\/strong>:<\/p>\n<div style=\"position: relative; height: 0; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; width: 100%; height: 100%; left: 0;\" src=\"https:\/\/www.youtube.com\/embed\/WqdOeHoCxJY\" width=\"854\" height=\"480\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Silne palce &#8211; czy s\u0105 podstawow\u0105 zdolno\u015bci\u0105 ambitnego wspinacza chc\u0105cego pokonywa\u0107 ekstremalnie trudne drogi? Czy wystarczy coraz mocniej zapina\u0107, zgina\u0107 i zadawa\u0107, \u017ceby wchodzi\u0107 na najwy\u017csze poziomy zaawansowania?<\/p>\n","protected":false},"author":7,"featured_media":16429,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[11],"tags":[26090,26104,26069,26089,26088],"class_list":["post-8544","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wspinaczka","tag-bouldering","tag-caloroczne","tag-poradnik","tag-wspinaczka_na_panelu","tag-wspinaczka_skalkowa"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.4 (Yoast SEO v25.5) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Trening zwis\u00f3w na chwytotablicy - zestaw... Mateusz Mazur | 8academy<\/title>\n<meta name=\"description\" content=\"Na pewno chwytotablica ma ogromn\u0105 zalet\u0119 \u2013 mo\u017cna j\u0105 powiesi\u0107 nawet w najmniejszej z najmniejszych kawalerek. Jak powinien wygl\u0105da\u0107 trening zwis\u00f3w na chwytotablicy? O tym Mateusz Mazur\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/8a.pl\/8academy\/trening-zwisow-na-chwytotablicy\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trening zwis\u00f3w na chwytotablicy - zestaw \u0107wicze\u0144\" \/>\n<meta property=\"og:description\" content=\"Na pewno chwytotablica ma ogromn\u0105 zalet\u0119 \u2013 mo\u017cna j\u0105 powiesi\u0107 nawet w najmniejszej z najmniejszych kawalerek. Jak powinien wygl\u0105da\u0107 trening zwis\u00f3w na chwytotablicy? 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