Pilates jest dla każdego.pdf
(
56 KB
)
Pobierz
Microsoft Word - met_izapilates.doc
ã
E\
,]DEHOD
.LHODQ
3LODWHV
MHVW
GOD
ND*GHJR
2SUDFRZDQLH
PJU
,]DEHOD
.LHODQ
ƒ7HUD]
MX* ZLHP
± QLH
PRJ
VL
P\OL¸
&D·\
NUDM
FD·\
ZLDW
SRZLQLHQ
Z\NRQ\ZD¸
PRMH
¸ZLF]HQLD
:WHG\
OXG]LH
E
G
V]F]
OLZVL
¥
-RVHSK
3LODWHV
0HWRGD
3LODWHVD
SRZVWD·D
Z
ODWDFK
GZXG]LHVW\FK
;;
ZLHNX
D
QD]ZD
MHM
SRFKRG]L
RG
QD]ZLVND
MHM
WZyUF\
-RVHSKD
3LODWHVD
8URG]RQ\
Z
1LHPF]HFK
Z
URNX
Z
G]LHFL
VWZLH
E\·
VFKRURZDQ\P
FK·RSFHP
&KRURZD·
QD
DVWP
NU]\ZLF
L
JRU
F]N
UHXPDW\F]Q
7H
FKRURE\
L
V·DED
NRQG\FMD
VSUDZL·\
*H
]DF]
·
SRV]XNLZD¸
PHWRG\
NWyUD
SRPRJ·DE\
PX
]ZDOF]\¸
MHJR
GROHJOLZR
FL
:
XSUDZLDQLX
VSRUWX
ZLG]LD·
VSRVyE
QD
]EXGRZDQLH
W
*\]Q\
IL]\F]QHM
=DLQWHUHVRZD·
VL
JLPQDVW\N
8SUDZLD·
QDUFLDUVWZR
ERNV
L
DWOHW\N
=DLQWU\JRZD·D
JR
IL]MRQRPLD
OXG]NLHJR
RUJDQL]PX
D
]Z·DV]F]D
XN·DG
PL
QLRZ\
6WXGLRZD·
PHWRG\
'DOHNLHJR
:VFKRGX
WDNLH
MDN
MRJD
GODWHJR
Z·D
QLH
QLHNWyUH
SR]\FMH
Z
SLODWHVLH
V
WDN
EDUG]R
SRGREQH
GR
MRJL
FKR¸
]DVDGD
MHVW
MHGQDN
WURV]N
LQQD
:RMQD
SRPL
G]\
$QJOL
L
1LHPFDPL
NWyUD
Z\EXFK·D
Z
URNX
SU]HUZD·D
MHJR
NDULHU
=DPNQL
W\
Z
RER]LH
MHQLHFNLP
-RVHSK
Z\P\
OD·
¸ZLF]HQLD
GOD
XWU]\PDQLD
VLHELH
L
VZRLFK
ZVSy·ZL
(QLyZ
Z
GREUHM
NRQG\FML
:
URNX
JG\
HSLGHPLD
JU\S\
]DEL·D
Z
$QJOLL
W\VL
FH
RVyE
¸ZLF]HQLD
3LODWHVD
SRPRJ·\
XFKURQL¸
RVDG]RQ\FK
Z
RER]LH
QDMEOL*V]\FK
-RVHSKD
3R
]DNR
F]HQLX
ZRMQ\
L
XZROQLHQLX
ZUyFL·
GR
1LHPLHF
7DP
SR
W\P
FR
VL
Z\GDU]\·R
Z
RER]LH
SUDFRZD·
QDG
VZRM
PHWRG
MHV]F]H
]DFLHNOHM
=DF]
·
XF]\¸
WDQFHU]\
3R
NUyWNLP
F]DVLH
VWD·
VL
DXWRU\WHWHP
Z
LFK
URGRZLVNX
:
URNX
RWU]\PD·
UR]ND]
DE\
]DM
·
VL
WUHQRZDQLHP
QLHPLHFNLHM
DUPLL
7R
QLH
VSRGRED·R
VL
3LODWHVRZL
L
E\·R
SRZRGHP
QDW\FKPLDVWRZHJR
Z\MD]GX
GR
6WDQyZ
=MHGQRF]RQ\FK
5D]HP
]
SLHO
JQLDUN
NWyUD
Sy(QLHM
]RVWD·D
MHJR
*RQ
SRVWDQRZLOL
ZVSyOQLH
RWZRU]\¸
]DN·DG
JLPQDVW\F]Q\
:\NV]WD·FL·
ZLHOX
QDMOHSV]\FK
WUHQHUyZ
NWyU]\
]RVWDZLOL
SR
VRELH
ZLHG]H
QD
WHPDW
MHJR
UHZROXF\MQHM
PHWRG\
L
QD
SU]HVWU]HQL
ODW
GRVWRVRZDOL
PHWRG
GR
G]LVLHMV]\FK
QDV]\FK
SRWU]HE
']LVLDM
3LODWHV
MHVW
FRUD]
EDUG]LHM
SRSXODUQ\
,
FKRFLD* SRF]
WNRZR
¸ZLF]HQLD
WH
V·X*\·\
NRQWX]MRZDQ\P
WDQFHU]RP
L
VSRUWRZFRP
E\
PRJOL
]DFKRZD¸
NRQG\FM
L
V]\EFLHM
SRZUyFL¸
GR
DNW\ZQ\FK
WUHQLQJyZ
G]LVLDM
MHVW
MHGQD
]
QDMEH]SLHF]QLHMV]\FK
IRUP
UXFKRZ\FK
E
G
F\FK
Z
RIHUFLH
ILWQHVVNOXEyZ
3RF]
WNXM
FH
L
UHGQLR]DDZDQVRZDQH
RVRE\
¸ZLF]
QD
UR]·R*RQHM
QD
SRG·RG]H
PDFLH
PDW
EDVHG
3LODWHV
GOD
]DDZDQVRZDQ\FK
SU]H]QDF]RQH
V
¸ZLF]HQLD
Z\NRQ\ZDQH
QD
VSU]
FLH
HTXLSPHQW
EDVHG
3LODWHV
3RGF]DV
WUHQLQJX
WUZDM
FHJR
PDNV\PDOQLH
JRG]LQ\
Z\NRQXMH
VL
¸ZLF]HQLD
Z\EUDQH
]
]HVWDZX
SRQDG
SL
FLXVHW
¸ZLF]H
NWyUH
ZFKRG]
Z
VN·DG
WHM
PHWRG\
,FK
LOR
¸
L
Uy*QRURGQR
¸
VSUDZLD
*H
¸ZLF]
F\
QLH
PRJ
VL
QXG]L¸
0HWRGD
3LODWHVD
PD
]D
]DGDQLH
VWZRU]HQLH
UyZQRZDJL
Z
FLHOH
-HVW
WR
SR·
F]HQLH
WUHQLQJX
XP\V·X
L
FLD·D
GOD
]DSHZQLHQLD
SUDZLG·RZHM
V\OZHWNL
˚ZLF]HQLD
Z\NRQ\ZDQH
SU]\
G(ZL
NDFK
·DJRGQHM
PX]\NL
SRZRGXM
RGSU
*HQLH
L
·DJRG]
VNXWNL
VWUHVX
*·yZQ
]DOHW
PHWRG\
3LODWHVD
MHVW
HIHNW\ZQR
¸
5R]FL
JDQLH
VSLQDQLH
L
UR]OX(QLDQLH
]DUyZQR
GX*\FK
MDN
L
PD·\FK
JUXS
PL
QLRZ\FK
SRZRGXMH
LFK
Z]PRFQLHQLH
L
XHODVW\F]QLHQLH
6\OZHWND
VWDMH
VL
VPXN·D
D
FKyG
VSU
*\VW\
-DNR
¸
¸ZLF]H
MHVW
EDUG]R
ZD*QD
0HWRGD
3LODWHVD
Z\PDJD
VNXSLHQLD
L
NRQFHQWUDFML
5XFK\
V
SRZROQH
EDUG]R
GRN·DGQH
L
R
QLHZLHONLP
]DVL
JX
˚ZLF]
F\
PXV]
UyZQLH*
NRQWURORZD¸
SU]HSRQ
L
SRGF]DV
RGG\FKDQLD
Z\NRU]\VW\ZD¸
*HEUD
L
NODWN
SLHUVLRZ
ZZZ
Z\FKRZDQLHIL]\F]QH
SO
ã
E\
,]DEHOD
.LHODQ
˚ZLF]HQLD
3LODWHVD
PR*H
Z\NRQ\ZD¸
ND*G\
%UDN
SRGVNRNyZ
L
JZD·WRZQ\FK
UXFKyZ
SRZRGXMH
*H
MHVW
WR
EDUG]R
GREUD
PHWRGD
GOD
RVyE
]
FKRUREDPL
VWDZyZ
EyODPL
NU
JRV·XSD
QDGZDJ
L
GOD
RVyE
EH]
NRQG\FML
IL]\F]QHM
*·yZQH
NRU]\
FL
MDNLH
GDMH
QDP
PHWRGD
3LODWHVD
WR
â
SRSUDZD
HODVW\F]QR
FL
L
UHODNVDFMD
FD·HJR
FLD·D
]ZL
NV]HQLH
VL·\
PL
QL
Z
V]F]HJyOQR
FL
PL
QL
EU]XFKD
GROQHM
F]
FL
SOHFyZ
ELRGHU L
SR
ODGNyZ
â
Z\G·X*HQLH
L
Z\VPXNOHQLH
PL
QL
â
SRSUDZD
NRQWUROL
PL
QL
SOHFyZ
RUD]
NR
F]\Q
â
Z\VPXNOHQLH
V\OZHWNL
L
VSDOHQLH
WNDQNL
W·XV]F]RZHM
â
SRSUDZD
VWDELOQR
FL
NU
JRV·XSD
â
]ZL
NV]HQLH
ZLDGRPR
FL
VZRMHJR
FLD·D
â
SUDZLG·RZH
RGG\FKDQLH
â
SRSUDZD
NRRUG\QDFML
UXFKRZ
L
UyZQRZDJL
â
UR]OX(QLHQLH
UDPLRQ
NDUNX
L
JyUQHM
F]
FL
SOHFyZ
â
XHODVW\F]QLHQLH
NU
JRV·XSD
VWDZyZ
EDUNRZ\FK
L
ELRGURZ\FK
â
]DSRELHJDQLH
NRQWX]MRP
L
UHKDELOLWDFMD
XUD]yZ
MX* QDE\W\FK
â
-DN
ND*G\
WUHQLQJ
PHWRGD
WD
PD
UyZQLH* VZRMH
]DVDG\
,FK
SU]HVWU]HJDQLH
SU]\VSLHV]\
ZS·\Z
¸ZLF]H
QD
V\OZHWN
2WR
RQH
]·RW\FK
UHJX·
3LODWHVD
â
]DZV]H
]DF]\QDM
RG
UR]JU]HZNL
QLH
VSLHV]
VL
,P
ZROQLHM
¸ZLF]\V]
W\P
OHSLHM
â
¸ZLF]
]JRGQLH
]
U\WPHP
VZHJR
RGGHFKX
â
ZN·DGDM
FD·\
Z\VL·HN
Z
Z\GHFK
â
SU]\
Z\GHFKX
ZFL
JDM
S
SHN
NX
NU
JRV·XSRZL
â
NRQWUROXM
VZRM
SRVWDZ
â
NRQFHQWUXM
VL
QD
W\P
FR
L
MDN
URELV]
â
VL·
PL
QL
EU]XFKD
UR]ZLMDM
SRZROL
MH*HOL
XZ\SXNODM
VL
RQH
SRGF]DV
¸ZLF]HQLD
]UyE
SU]HUZ
â
UXFK
UDPLRQ
]DF]\QDM
RG
PL
QL
QDMV]HUV]\FK
JU]ELHWX
L
F]ZRURERF]Q\FK
D
QLH
RG
VDP\FK
UDPLRQ
â
ZD*QD
MHVW
MDNR
¸
D
QLH
LOR
¸
6WRVXM
VL
GR
SRGDQHM
OLF]E\
SRZWDU]DQ\FK
¸ZLF]H
â
¸ZLF]HQLD
3LODWHVD
Z\NRQXM
UHJXODUQLH
QDMOHSLHM
FRG]LHQQLH
â
W\ONR
G]L
NL
Z\WUZD·R
FL
X]\VNDV]
·DGQ
L
]JUDEQ
V\OZHWN
â
$
RWR
SU]\N·DG\
NLONX
¸ZLF]H
]DF]HUSQL
W\FK
]
PHWRG\
3LODWHVD
˚ZLF]HQLH
QU
± W]Z
ƒVHWND¥
&HO
¸ZLF]HQLD
Z]PDFQLD
PP
EU]XFKD
UR]JU]HZD
FLD·R
SU]HG
LQQ\PL
¸ZLF]HQLDPL
GRGDMH
HQHUJLL
3:
OH*HQLH
W\·HP
QRJL
XQLHVLRQH
GR
SLRQX
VWRS\
UR]OX(QLRQH
:HUVMD
·DWZLHMV]D
QRJL
XJL
WH
Z
VWDZDFK
NRODQRZ\FK
SRG
NDWHP
SURVW\P
UDPLRQD
Z]G·X* WX·RZLD
XQLHVLRQH
NLONDQD
FLH
FHQW\PHWUyZ
QDG
SRG·RJ
G·RQLH
VNLHURZDQH
ZQ
WU]HP
GR
GR·X
J·RZD
V]\MD
L
·RSDWNL
XQLHVLRQH
SLOQXM
E\
PL
QLH
V]\L
L
NDUNX
QLH
E\·\
QDSL
WH
D
WX·yZ
L
QRJL
E\·\
Z
EH]UXFKX
58&+
XQLH
QLH]QDF]QLH
U
FH
Z
NLHUXQNX
XG
L
RSX
¸
MH
QLH
GRW\NDM
F
SRG·R*D
RGG\FKDM
ZROQR
OLF]
F
GR
&D·\
F]DV
NRQWUROXM
UXFK
:\PLHQLDM
F
ND*GD
NROHMQD
OLF]E
SRGQR
Z
F]DVLH
Z\GHFKX
U
FH
E\
QDVW
SQLH
SRGF]DV
ZGHFKX
MH
RSX
FL¸
=UyE
¸ZLF]H
U
N
ELRU
F
RGGHFKyZ
$E\
UREL¸
SRVW
S\
Z
PLDU
MDN
F]XMHP\
VL
VLOQLHMVL
PR*HP\
RSXV]F]D¸
QRJL
Z
NLHUXQNX
SRG·R*D
ZZZ
Z\FKRZDQLHIL]\F]QH
SO
ã
E\
,]DEHOD
.LHODQ
˚ZLF]HQLH
QU
± ƒSURVWRZDQLH
QyJ¥
&HO
¸ZLF]HQLD
Z]PDFQLD
PP
EU]XFKD
SOHFyZ
L
PLHGQLF\
VWDELOL]XMH
PP
GROQHM
F]
FL
WX·RZLD
3:
OH*HQLH
W\·HP
SUDZD
QRJD
Z\SURVWRZDQD
XQLHVLRQD
É
QDG
SRG·RJ
OHZD
QRJD
]JL
WD
Z
NRODQLH
L
Z
VWDZLH
ELRGURZ\P
SRG
N
WHP
É
·\GND
UyZQROHJOH
GR
SRG·RJL
J·RZD
V]\MD
L
UDPLRQD
XQLHVLRQH
QDG
SRG·RJ
G·RQLH
WU]\PDM
SRGXG]LH
OHZHM
QRJL
58&+
XWU]\PXM
F
FLD·R
Z
WHM
SR]\FML
Z\NRQDM
ZGHFK
QDSLQDM
F
GROQ
F]
¸
PP
SR
ODGNRZ\FK
ZHZQ
WU]QHM
L
W\OQHM
F]
FL
XGD
]UyE
Z\GHFK
Z\SURVWXM
OHZ
QRJ
UyZQRF]H
QLH
]JLQDM
F
SUDZ
.RQWUROXM
UXFK
QDMQL*V]\PL
L
QDMJ·
EV]\PL
SDUWLDPL
PP
EU]XFKD
3RZWyU]
UD]\
˚ZLF]HQLH
QU
± ƒS·\ZDQLH¥
&HO
¸ZLF]HQLD
Z]PDFQLD
PP
EU]XFKD
SOHFyZ
PLHGQLF\
REU
F]\
EDUNRZHM
X·DWZLD
VWDELOL]DFM
FLD·D
3:
OH*HQLH
SU]RGHP
SURVWH
UDPLRQD
Z\FL
JQL
WH
Z
SU]yG
VWRS\
RSDUWH
JU]ELHWRZR
R
SRG·RJ
L
UR]VWDZLRQH
QD
V]HURNR
¸
FP
58&+
FL
JQLM
·RSDWNL
Z\SURVWXM
SOHF\
L
Z\FL
JQLM
V]\M
ZH( ZGHFK
D
QDVW
SQLH
UREL
F
Z\GHFK
QDSQLM
PP
EU]XFKD
MDNE\
ZFL
JDM
F
MH
GR
URGND
WDN
E\
JyUQD
F]
¸
WX·RZLD
VWD·D
VL
QLHUXFKRPD
8QLH
UDPLRQD
J·RZ
V]\M
L
NODWN
SLHUVLRZ
RUD]
QRJL
QD
Z\VRNR
¸
RN
FP
QDG
SRG·RJ
5DPLRQDPL
L
QRJDPL
Z\NRQXM
QR*\FH
SRGQRV]
F
MHGQRF]H
QLH
SU]HFLZOHJ·
QRJ
L
U
N
]D
ND*G\P
UD]HP
QLHFR
Z\*HM
URGNRZD
F]
¸
FLD·D
MHVW
Z
EH]UXFKX
8QRV]
F
NR
F]\Q\
NRQFHQWUXM
VL
QD
LFK
Z\G·X*DQLX
3U]\
ND*G\P
ZGHFKX
UD]\
SRGQR
L
RSXV]F]DM
NR
F]\Q\
RUD]
UD]\
SU]\
ND*G\P
Z\GHFKX
.LHG\
]URELV]
]DOHFDQD
OLF]E
SRZWyU]H
SU]H]
FKZLO
XWU]\PDM
FLD·R
]
XQLHVLRQ\PL
NR
F]\QDPL
:\NRQDM
ZGHFK
L
Z\G\FKDM
F
SRZLHWU]H
RSX
¸
JyUQ
F]
¸
FLD·D
SRWHP
QRJL
3RZWyU]
¸ZLF]HQLH
UD]\
1D
]DNR
F]HQLH
REUy¸
VL
QD
SOHF\
L
SU]\FL
JQLM
NRODQD
GR
NODWNL
SLHUVLRZHM
UR]FL
JDM
F
QDGZ\U
*RQH
PP
SOHFyZ
˚ZLF]HQLH
QU
± ƒPRVW
]
XQRV]HQLHP
SURVWHM
QRJL¥
&HO
¸ZLF]HQLD
Z]PDFQLD
PP
GROQHM
F]
FL
SOHFyZ
L
REU
F]\
ELRGURZHM
3:
OH*HQLH
W\·HP
QRJL
XJL
WH
Z
NRODQDFK
VWRS\
RSDUWH
QD
SRG·RG]H
WDN
E\
]QDMGRZD·\
VL
SRQL*HM
OLQLL
NRODQ
UDPLRQD
Z]G·X* WX·RZLD
ELRGUD
XQLHVLRQH
GR
JyU\
WDN
E\
UD]HP
]
EDUNDPL
L
NRODQDPL
WZRU]\·\
MHGQ
OLQL
58&+
UREL
F
Z\GHFK
QDSQLM
PP
EU]XFKD
L
Z\SURVWXM
MHGQ
QRJ
SRG
N
WHP
É
SU]HG
VRE
3RGF]DV
Z\SURVWX
QRJL
XWU]\PXM
ELRGUD UyZQROHJOH
GR
SRG·RJL
=UyE
ZGHFK
L
ZUy¸
GR
SR]\FML
Z\M
FLRZHM
3RZWyU]
¸ZLF]HQLH
±
UD]\
QD
ND*G
QRJ
˚ZLF]HQLH
QU
± ƒ
XQRV]HQLH
SU]HFLZQHM
QRJL
L
U
NL
Z
NO
NX
SRGSDUW\P¥
&HO
¸ZLF]HQLD
Z]PDFQLD
PP
SOHFyZ
REU
F]\
ELRGURZHM
L
EDUNRZHM
VWDELOL]XMH
L
UR]FL
JD
NU
JRV·XS
3:
NO
N
SRGSDUW\
PP
EU]XFKD
V
QDSL
WH
58&+
]UyE
Z\GHFK
L
XQLH
SU]HFLZQ
U
N
L
QRJ
GR
JyU\
WDN
E\
NU
JRV·XS
E\·
SURVW\
L
Z\G·X*RQ\
UREL
F
ZGHFK
ZUy¸
GR
SR]\FML
Z\M
FLRZHM
=PLH
U
N
L
QRJ
¸ZLF]
F
L
SRZWyU]
FD·H
¸ZLF]HQLH
UD]\
3DPL
WDM
R
SLHUVLRZ\P
WRU]H
RGG\FKDQLD
0HWRGD
3LODWHVD
MHVW
LGHDOQ\P
VSRVREHP
QD
XGRVNRQDOHQLH
Z·DVQHJR
FLD·D
OXE
RG]\VNDQLH
SH·QHM
VSUDZQR
FL
UXFKRZHM
:DUWR
VSUyERZD¸
L
SR*HJQD¸
UD]
QD
]DZV]H
XSRUF]\ZH
GROHJOLZR
FL
]ZL
]DQH
]
QLHSUDZLG·RZ
SRVWDZ
-HGQDN
VXNFHV
MHVW
JZDUDQWRZDQ\
W\ONR
ZWHG\
JG\
WUHQLQJ
Z\NRQ\ZDQ\
MHVW
UHJXODUQLH
SU]\QDMPQLHM
UD]\
Z
W\JRGQLX
ZZZ
Z\FKRZDQLHIL]\F]QH
SO
ã
E\
,]DEHOD
.LHODQ
0RLP
]GDQLHP
ZDUWR
Z\NRU]\VWD¸
¸ZLF]HQLD
3LODWHVD
SRGF]DV
]DM
¸
Z\FKRZDQLD
IL]\F]QHJR
0RJ
RQH
VWDQRZL¸
RVREQ
MHGQRVWN
OHNF\MQ
OXE
E\¸
HOHPHQWHP
]DM
¸
]
DHURELNX
7HJR
W\SX
]DM
FLD
FLHV]
VL
SRSXODUQR
FL
Z
JUXSDFK
*H
VNLFK
NODV
V]NR·\
JLPQD]MDOQHM
L
SRGDQJLPQD]MDOQHM
:LHP
]
GR
ZLDGF]HQLD
*H
P·RG]LH* LQWHUHVXMH
VL
QRZLQNDPL
]
]DNUHVX
NXOWXU\
IL]\F]QHM
L
FK
WQLH
SRGHMPXMH
QRZH
IRUP\
DNW\ZQR
FL
UXFKRZHM
3LODWHV
VWDMH
VL
EDUG]R
PRGQ\
SU]\QRVL
ZLHOH
NRU]\
FL
QLH
Z\PDJD
VSHFMDOQHM
NRQG\FML
L
QDSUDZG
PR*H
¸ZLF]\¸
JR
ND*G\
/LWHUDWXUD
ƒ3LODWHV
GOD
ND*GHJR¥
'HQLV
$XVWLQ
ƒ3LODWHV
NV]WD·WRZDQLH
·DGQHM
V\OZHWNL¥
$QQD
6HOE\
$ODQ
+HUPDQ
,QVW\WXW
3LODWHVD
± KWWS
ZZZ
SLODWHV
SO
ZZZ
Z\FKRZDQLHIL]\F]QH
SO
Plik z chomika:
elaweiss
Inne pliki z tego folderu:
Kształtujemy siłę poszczególnych grup mm w aerobiku.pdf
(85 KB)
Pilates jest dla każdego.pdf
(56 KB)
Czukbol.pdf
(57 KB)
Taktyka sportowa.ppt
(14048 KB)
Stretching statyczny w części końceowej lekcji fitness.pdf
(209 KB)
Inne foldery tego chomika:
Anioły i Aniołki
Bajki do słuchania (hasło bajki)
Boże Narodzenie
Do pracy z dziećmi (hasło dzieci)
Dokumenty
Zgłoś jeśli
naruszono regulamin