{"id":9620,"date":"2020-11-30T17:34:13","date_gmt":"2020-11-30T16:34:13","guid":{"rendered":"https:\/\/www.koessler.at\/w-formie-na-narty-by-koessler-hotel-hintertux-tux\/"},"modified":"2026-11-04T15:24:41","modified_gmt":"2026-11-04T14:24:41","slug":"w-formie-na-narty-by-koessler-hotel-hintertux-tux","status":"publish","type":"post","link":"https:\/\/www.koessler.at\/pl\/w-formie-na-narty-by-koessler-hotel-hintertux-tux\/","title":{"rendered":"W FORMIE na narty. by K\u00f6ssler. Hotel Hintertux Tux"},"content":{"rendered":"

Tak przygotuj\u0105 si\u0119 Pa\u0144stwo do jazdy na nartach:<\/h2>\n

Co prawda obecnie nie mog\u0105 Pa\u0144stwo przyjecha\u0107 do nas na narty. By\u0107 mo\u017ce maj\u0105 Pa\u0144stwo jednak ochot\u0119 przygotowa\u0107 si\u0119 ju\u017c w domu do kolejnego urlopu narciarskiego u nas.
\nDla wszystkich mi\u0142o\u015bnik\u00f3w sportu przygotowali\u015bmy \u2013 w Gletscherhotel K\u00f6ssler w Hintertux \u2013 najlepszy trening, aby byli Pa\u0144stwo doskonale przygotowani na kolejny urlop narciarski u nas.<\/p>\n

 <\/p>\n

4 najlepsze wskaz\u00f3wki treningowe na narty:<\/h3>\n

 <\/p>\n

Wskaz\u00f3wka 1: SKOKI WEDLA<\/h4>\n

Skoki wedla s\u0142u\u017c\u0105 rozgrzewce i pobudzaj\u0105 kr\u0105\u017cenie.
\nPrzez 30 sekund skacz\u0105 Pa\u0144stwo z nogami z\u0142\u0105czonymi na przemian w prawo i w lewo. Prosz\u0119 powt\u00f3rzy\u0107 to \u0107wiczenie jeszcze dwa razy.<\/p>\n

Wskaz\u00f3wka 2: PRZYSIAD ZJAZDOWY<\/h4>\n

W celu wzmocnienia mi\u0119\u015bni ud polecamy przysiad zjazdowy.
\nProsz\u0119 ustawi\u0107 stopy p\u0142asko na pod\u0142odze, ugi\u0105\u0107 kolana i pochyli\u0107 tu\u0142\u00f3w do przodu, utrzymuj\u0105c proste plecy. Alternatywnie mog\u0105 Pa\u0144stwo oprze\u0107 plecy o \u015bcian\u0119 i ugi\u0105\u0107 kolana tak, aby podudzia i uda tworzy\u0142y k\u0105t 90\u00b0. R\u00f3wnie\u017c stopy i podudzia powinny tworzy\u0107 k\u0105t prosty. Prosz\u0119 utrzyma\u0107 t\u0119 pozycj\u0119 przez 30 sekund i powt\u00f3rzy\u0107 \u0107wiczenie jeszcze 3 razy.<\/p>\n

Wskaz\u00f3wka 3: MOSTEK<\/h4>\n

Mostek jest idealny do wzmocnienia mi\u0119\u015bni ud.
\nProsz\u0119 po\u0142o\u017cy\u0107 si\u0119 p\u0142asko na plecach, ugi\u0105\u0107 nogi i unie\u015b\u0107 po\u015bladki, a\u017c uda i tu\u0142\u00f3w utworz\u0105 jedn\u0105 lini\u0119. Prosz\u0119 utrzyma\u0107 t\u0119 pozycj\u0119 przez 20 sekund, a nast\u0119pnie powoli opuszcza\u0107 kr\u0119gos\u0142up na pod\u0142og\u0119. Prosz\u0119 powt\u00f3rzy\u0107 to \u0107wiczenie jeszcze dwa razy.<\/p>\n

<\/h4>\n

Wskaz\u00f3wka 4: \u0106WICZENIA NA BRZUCH<\/h4>\n

Aby wzmocni\u0107 mi\u0119\u015bnie brzucha, proponujemy 2 skuteczne \u0107wiczenia, kt\u00f3re chcieliby\u015bmy Pa\u0144stwu tutaj przedstawi\u0107:<\/p>\n

1. Podp\u00f3r na przedramionach:<\/strong>
\nProsz\u0119 po\u0142o\u017cy\u0107 si\u0119 p\u0142asko na brzuchu i unie\u015b\u0107 cia\u0142o z pod\u0142ogi tak, aby na pod\u0142o\u017cu pozosta\u0142y tylko czubki palc\u00f3w st\u00f3p oraz przedramiona\/d\u0142onie. Nogi i tu\u0142\u00f3w powinny tworzy\u0107 jedn\u0105 lini\u0119. Prosz\u0119 wykona\u0107 to \u0107wiczenie 4 razy po 25 sekund. Pomi\u0119dzy seriami prosz\u0119 po\u0142o\u017cy\u0107 cia\u0142o na pod\u0142odze i zrelaksowa\u0107 si\u0119 przez 25 sekund.
\n
\n2. Brzuszki:<\/strong>
\nProsz\u0119 teraz po\u0142o\u017cy\u0107 si\u0119 p\u0142asko na plecach i ugi\u0105\u0107 nogi. Stopy dotykaj\u0105 pod\u0142ogi i s\u0105 ustawione obok siebie na szeroko\u015b\u0107 bioder. Opuszki palc\u00f3w dotykaj\u0105 g\u0142owy nieco powy\u017cej uszu. Nast\u0119pnie prosz\u0119 unie\u015b\u0107 g\u0142ow\u0119 i tu\u0142\u00f3w jak najwy\u017cej i ponownie je opu\u015bci\u0107. Prosz\u0119 powt\u00f3rzy\u0107 ten ruch 30 razy. Prosz\u0119 pami\u0119ta\u0107 o regularnym oddychaniu. Po zako\u0144czeniu prosz\u0119 przyci\u0105gn\u0105\u0107 kolana ca\u0142kowicie do tu\u0142owia. To rozlu\u017ania brzuch i plecy. Prosz\u0119 powt\u00f3rzy\u0107 to \u0107wiczenie jeszcze 2\u20133 razy.<\/p>\n

Je\u015bli b\u0119d\u0105 Pa\u0144stwo wykonywa\u0107 te \u0107wiczenia codziennie przez 3\u20134 tygodnie, b\u0119d\u0105 Pa\u0144stwo doskonale przygotowani do narciarskiej przygody i zapobiegn\u0105 ewentualnym kontuzjom.<\/p>\n

My z Hotelu K\u00f6ssler. Gletscher Hotel Hintertux \u017cyczymy Pa\u0144stwu du\u017co rado\u015bci z treningu!<\/p>\n","protected":false},"excerpt":{"rendered":"

Tak przygotuj\u0105 si\u0119 Pa\u0144stwo do jazdy na nartach: Co prawda obecnie nie mog\u0105 Pa\u0144stwo przyjecha\u0107 do nas na narty. By\u0107 mo\u017ce maj\u0105 Pa\u0144stwo […]<\/p>\n","protected":false},"author":7,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[253,245],"tags":[],"class_list":["post-9620","post","type-post","status-publish","format-standard","hentry","category-blog-sportowy","category-porady-lifestyleowe"],"yoast_head":"\nTrening na narty w Gletscher Hotel Tux | Hotel narciarski Hintertux<\/title>\n<meta name=\"description\" content=\"Dzi\u0119ki temu treningowi mog\u0105 si\u0119 Pa\u0144stwo doskonale przygotowa\u0107 do nadchodz\u0105cego urlopu narciarskiego u nas w Gletscher Hotel Hintertux Tux.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.koessler.at\/pl\/w-formie-na-narty-by-koessler-hotel-hintertux-tux\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trening na narty w Gletscher Hotel Tux | Hotel narciarski Hintertux\" \/>\n<meta property=\"og:description\" content=\"Dzi\u0119ki temu treningowi mog\u0105 si\u0119 Pa\u0144stwo doskonale przygotowa\u0107 do nadchodz\u0105cego urlopu narciarskiego u nas w Gletscher Hotel Hintertux Tux.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.koessler.at\/pl\/w-formie-na-narty-by-koessler-hotel-hintertux-tux\/\" \/>\n<meta property=\"og:site_name\" content=\"Hotel Koessler in Hintertux\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-30T16:34:13+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-11-04T14:24:41+00:00\" \/>\n<meta name=\"author\" content=\"Karina Mader\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Napisane przez\" \/>\n\t<meta name=\"twitter:data1\" content=\"Karina Mader\" \/>\n\t<meta name=\"twitter:label2\" content=\"Szacowany czas czytania\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minuty\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.koessler.at\\\/pl\\\/w-formie-na-narty-by-koessler-hotel-hintertux-tux\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.koessler.at\\\/pl\\\/w-formie-na-narty-by-koessler-hotel-hintertux-tux\\\/\"},\"author\":{\"name\":\"Karina Mader\",\"@id\":\"https:\\\/\\\/www.koessler.at\\\/pl\\\/#\\\/schema\\\/person\\\/0398178814b83d8f6aea55ad9c45afbe\"},\"headline\":\"W FORMIE na narty. by K\u00f6ssler. 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