Daj mi 400 sekund a powiem Ci jak prosto zrobić formę na LATA

I have been training at the gym for 17 years. And in this material, very quickly, because in literally so many seconds, I will tell you everything that you, dear viewer, need to know about training, about diet, to build a good figure, that's obvious, but above all, a healthy, fit, strong and agile body that

will stay with you for many years. So give me a few dozen seconds and we'll start. This is what I looked like when I started strength training and calisthenics. And this is what I looked like after several years of regular training, and during that time I made many, many mistakes. Now, after 17 years of training, I am in the best

shape of my life. But it's not just about looks. I am strong, fit, I play football, I hike in the mountains. In terms of silhouette, I guess it's okay too. What I do every day is help people build a body online that works and looks good, all through my app. In this video, in a few dozen

seconds, I'll tell you everything you need to know to stay in shape for years to come. Resistance training is the key to your figure. Provides muscle, strength, fast metabolism and healthy bones and joints. Running or dieting alone will make you Skinny Fat or at best just slim. If you want to look more

sporty and athletic, you need to do resistance training. Two to four times a week is enough. Focus on basic multi-joint movements and build strength in pull-ups, rows, bench presses in various versions, squats, lunges, and deadlifts. Work close to muscular failure and try to slowly get stronger. A rep range of between 5 and 12 seems

sufficient for all purposes. Include calisthenics, pull-ups, dips, and push-ups in addition to the weights. Maybe some muscle ups, flags, front and back weights, maybe also handstands and gymnastic elements like basic somersaults. This will allow you to build fitness and learn to manage your body, rather than just focusing on appearance and strength. These are more