{"id":492,"date":"2021-11-15T10:36:57","date_gmt":"2021-11-15T09:36:57","guid":{"rendered":"https:\/\/rankorathletics.pl\/blog\/?p=492"},"modified":"2024-11-17T22:10:07","modified_gmt":"2024-11-17T21:10:07","slug":"rankor-athletics-test","status":"publish","type":"post","link":"https:\/\/rankorathletics.pl\/blog\/rankor-athletics-test\/","title":{"rendered":"Rankor Athletics Test"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Test Rankor Athletics to zbi\u00f3r fizycznych zada\u0144 maj\u0105cy na celu sprawdzeniu Twojej sprawno\u015bci na wielu p\u0142aszczyznach: Si\u0142y absolutnej, si\u0142y relatywnej, wytrzyma\u0142o\u015bci si\u0142owej, wytrzyma\u0142o\u015bci d\u0142ugiego i \u015bredniego czasu oraz koordynacji.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Swoje post\u0119py mo\u017cesz zaznacza\u0107 w przygotowanym dokumencie, aby motywowa\u0107 siebie i innych do pracy nad s\u0142abo\u015bciami.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dokument znajdziesz tutaj: <a href=\"https:\/\/rankorathletics.pl\/rat\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/rankorathletics.pl\/rat<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Utw\u00f3rz swoj\u0105 zak\u0142adk\u0119 klikaj\u0105c prawy przyciskiem myszy na Rankor Athletics Test a nast\u0119pnie &#8220;Duplikuj&#8221;. Nast\u0119pnie mo\u017cesz go nazwa\u0107 swoim imieniem.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"459\" src=\"https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/11\/duplikuj.jpg\" alt=\"\" class=\"wp-image-495\" srcset=\"https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/11\/duplikuj.jpg 960w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/11\/duplikuj-300x143.jpg 300w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/11\/duplikuj-150x72.jpg 150w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/11\/duplikuj-768x367.jpg 768w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/11\/duplikuj-370x177.jpg 370w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/11\/duplikuj-570x273.jpg 570w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/11\/duplikuj-770x368.jpg 770w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Deadlift<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Aby zaliczy\u0107 test nale\u017cy podnie\u015b\u0107 z ziemi ci\u0119\u017car o wadze 2 x Waga Cia\u0142a (2BW), dziewczyny 1.5 BW.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zaliczenie nale\u017cy wykona\u0107 prost\u0105 sztang\u0105 o dowolnej wadze.<\/li>\n\n\n\n<li>Nie mo\u017cna u\u017cywa\u0107 pask\u00f3w.<\/li>\n\n\n\n<li>Mo\u017cna u\u017cywa\u0107 uchwytu na zamek<\/li>\n\n\n\n<li>Mo\u017cna u\u017cywa\u0107 mieszanego chwytu.<\/li>\n\n\n\n<li>Mo\u017cna u\u017cywa\u0107 pasa.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Back Squat<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Aby zaliczy\u0107 test wykona\u0107 przysiad ze sztanga z ty\u0142u o wadze 1.5 x Waga Cia\u0142a, dziewczyny 1.25BW<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aby pr\u00f3ba by\u0142a zaliczona, biodro musi znale\u017a\u0107 si\u0119 poni\u017cej kolana.<\/li>\n\n\n\n<li>Zaliczenie nale\u017cy wykona\u0107 prost\u0105 sztang\u0105 o dowolnej wadze, lub Safety Squat Bar.<\/li>\n\n\n\n<li>Mo\u017cna u\u017cywa\u0107 pasa.<\/li>\n\n\n\n<li>Mo\u017cna u\u017cywa\u0107 but\u00f3w do przysiad\u00f3w<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Front Squat<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Aby zaliczy\u0107 test wykona\u0107 przysiad ze sztanga z ty\u0142u o wadze 1.25 x Waga Cia\u0142a, dziewczyny 1BW.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aby pr\u00f3ba by\u0142a zaliczona, biodro musi znale\u017a\u0107 si\u0119 poni\u017cej kolana.<\/li>\n\n\n\n<li>Zaliczenie nale\u017cy wykona\u0107 prost\u0105 sztang\u0105 o dowolnej wadze.<\/li>\n\n\n\n<li>Mo\u017cna u\u017cywa\u0107 pasa.<\/li>\n\n\n\n<li>Mo\u017cna u\u017cywa\u0107 but\u00f3w do przysiad\u00f3w<\/li>\n\n\n\n<li>Mo\u017cna u\u017cywa\u0107 chwytu California i Frankenstein<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Hang Power Clean<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Aby zaliczy\u0107 test wykona\u0107 zarzut sztangi z zawisu o ci\u0119\u017carze wagi cia\u0142a, dziewczyny 0.75BW.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zaliczenie nale\u017cy wykona\u0107 prost\u0105 sztang\u0105 o dowolnej wadze.\u00a0<\/li>\n\n\n\n<li>Po podniesieniu sztangi z ziemi nale\u017cy zatrzyma\u0107 si\u0119 w pozycji wyprostowanej.<\/li>\n\n\n\n<li>Mo\u017cna wykona\u0107 unik, ale nie mo\u017ce by\u0107 do pozycji przysiadu.<\/li>\n\n\n\n<li>Mo\u017cna u\u017cywa\u0107 pasa.<\/li>\n\n\n\n<li>Mo\u017cna u\u017cywa\u0107 but\u00f3w do przysiad\u00f3w<\/li>\n\n\n\n<li>Nie mo\u017cna u\u017cywa\u0107 pask\u00f3w<\/li>\n\n\n\n<li>Mo\u017cna u\u017cywa\u0107 uchwytu na zamek<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Press<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Aby zaliczy\u0107 test nale\u017cy wykona\u0107 wyciskanie stoj\u0105c sztang\u0105 o wadze 0.75 wagi cia\u0142a ze stojak\u00f3w, dziewczyny 0.5BW.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zaliczenie nale\u017cy wykona\u0107 prost\u0105 sztang\u0105 o dowolnej wadze.\u00a0<\/li>\n\n\n\n<li>W trakcie wykonywania wyciskania kolana musz\u0105 pozosta\u0107 zablokowane a stopy przyklejone do pod\u0142ogi.<\/li>\n\n\n\n<li>Mo\u017cna u\u017cywa\u0107 pasa.<\/li>\n\n\n\n<li>Mo\u017cna u\u017cywa\u0107 but\u00f3w do przysiad\u00f3w.<\/li>\n\n\n\n<li>Mo\u017cna u\u017cywa\u0107 owijek na nadgarstki.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Turkish Get-up<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pr\u00f3b\u0119 nale\u017cy wykona\u0107 z ci\u0119\u017carem 0.5 wagi cia\u0142a, dziewczyny 0.3BW.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0106wiczenie zaczyna si\u0119 i ko\u0144czy w pozycji le\u017c\u0105cej.<\/li>\n\n\n\n<li>Pr\u00f3b\u0119 wystarczy wykona\u0107 na jedn\u0105 r\u0119k\u0119.<\/li>\n\n\n\n<li>Turkish Get Up mo\u017cna wykona\u0107 z dowolnym sprz\u0119tem.<\/li>\n\n\n\n<li>Mo\u017cna u\u017cywa\u0107 owijek na nadgarstki.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Bench Press<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Aby zaliczy\u0107 test wykona\u0107 wyciskanie le\u017c\u0105c 10 razy ze sztang\u0105 o wadze cia\u0142a, dziewczyny 0.65BW.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sztanga musi za ka\u017cdym razem dotkn\u0105\u0107 do klatki piersiowej.<\/li>\n\n\n\n<li>Po wykonanym powt\u00f3rzeniu r\u0119ka musi zosta\u0107 zablokowana w \u0142okciu.<\/li>\n\n\n\n<li>Mo\u017cna u\u017cywa\u0107 owijek na nadgarstki.<\/li>\n\n\n\n<li>Szeroko\u015b\u0107 chwytu nie mo\u017ce przekracza\u0107 pierwszego naci\u0119cia na sztandze.<\/li>\n\n\n\n<li>Biodra mog\u0105 oderwa\u0107 si\u0119 od \u0142awki.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Thrusters&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Aby zaliczy\u0107 test nale\u017cy wykona\u0107 25 Thruster\u00f3w ze sztang\u0105 o wadze 0.5 wagi cia\u0142a.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0106wiczenie rozpoczynamy ze sztang\u0105 na ziemi.<\/li>\n\n\n\n<li>Sztang\u0119 mo\u017cna trzyma\u0107 wy\u0142\u0105cznie z przodu.<\/li>\n\n\n\n<li>Nale\u017cy wykonywa\u0107 pe\u0142ne przysiady.<\/li>\n\n\n\n<li>Mo\u017cna wykona\u0107 przysiad + push press<\/li>\n\n\n\n<li>Nie mo\u017cna podrzuca\u0107 sztangi na unik.<\/li>\n\n\n\n<li>Mo\u017cna u\u017cywa\u0107 owijek na nadgarstki<\/li>\n\n\n\n<li>Mo\u017cna u\u017cywa\u0107 Axle Bar.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Yoke Carry<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Aby zaliczy\u0107 test nale\u017cy przenie\u015b\u0107 Yoka na odleg\u0142o\u015b\u0107 6m (dwa prostok\u0105ty) z ci\u0119\u017carem 2.5 wagi cia\u0142a, dziewczyny 2BW.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pr\u00f3ba zaczyna si\u0119 ze \u015brodkiem Yoka ustawionym na linii i ko\u0144czy, gdy \u015brodek przekroczy lini\u0119 6m.<\/li>\n\n\n\n<li>Mo\u017cna u\u017cywa\u0107 pasa.<\/li>\n\n\n\n<li>Nie mo\u017cna od\u0142o\u017cy\u0107 Yoka w trakcie testu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/11\/linia-6-metrow-1024x683.jpg\" alt=\"\" class=\"wp-image-532\" srcset=\"https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/11\/linia-6-metrow-1024x683.jpg 1024w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/11\/linia-6-metrow-300x200.jpg 300w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/11\/linia-6-metrow-150x100.jpg 150w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/11\/linia-6-metrow-768x512.jpg 768w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/11\/linia-6-metrow-370x247.jpg 370w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/11\/linia-6-metrow-270x180.jpg 270w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/11\/linia-6-metrow-570x380.jpg 570w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/11\/linia-6-metrow-770x513.jpg 770w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/11\/linia-6-metrow-1170x780.jpg 1170w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/11\/linia-6-metrow-870x580.jpg 870w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/11\/linia-6-metrow.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Snatch Test<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pr\u00f3ba polega na wykonaniu 15 powt\u00f3rze\u0144 Hang Power Snatch ci\u0119\u017carem 35\/25kg co minut\u0119 przez 10 minut. W sumie 150 powt\u00f3rze\u0144.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u0119\u017cczy\u017ani u\u017cywaj\u0105 sztangi 20kg, kobiety 15kg<\/li>\n\n\n\n<li>Nie mo\u017cna u\u017cywa\u0107 pask\u00f3w<\/li>\n\n\n\n<li>Mo\u017cna wykonywa\u0107 wi\u0119cej lub mniej powt\u00f3rze\u0144 w minucie<\/li>\n\n\n\n<li>Po ka\u017cdym powt\u00f3rzeniu nale\u017cy stan\u0105\u0107 w pozycji wyprostowanej<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Row 500m<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nale\u017cy przep\u0142yn\u0105\u0107 dystans na ergometrze wio\u015blarskim w czasie 1:34, dziewczyny 1:55.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Row 2000m<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nale\u017cy przep\u0142yn\u0105\u0107 dystans na ergometrze wio\u015blarskim w czasie 7:15, dziewczyny 8:15.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Run 400m<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nale\u017cy przebiec&nbsp; dystans startuj\u0105c z bocznego wej\u015bcia do klubu dooko\u0142a bie\u017cni i z powrotem w czasie 1:15, dziewczyny 1:30.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Run 5km<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nale\u017cy przebiec 4 okr\u0105\u017cenia zaznaczone na mapce w czasie 23:32, dziewczyny 25:00.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/NKUz7x4g1_CtoPPWaNBqwxJGchCcMbm4N3PwajzGN_T2kPrMBiyb3dqOkC6xi_n42Yngotd7HiemCRQjoLF9SdQlVe3Hma6E5hgE-8jSVVcChf9IbY0Xkeoi0pZftPRWqP2kVqow\" alt=\"\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Endurance Row<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nale\u017cy przep\u0142yn\u0105\u0107 14km, dziewczyny 12km w czasie 60 minut.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">40km Hike<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nale\u017cy uda\u0107 si\u0119 na piesz\u0105 wycieczk\u0119 zaczynaj\u0105c z Rankor Athletics, ko\u0144cz\u0105c przy Stadionie Miejskim w \u015aremie.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Trasa:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/goo.gl\/maps\/A1d5rjsMvLzpHq1L9\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/goo.gl\/maps\/A1d5rjsMvLzpHq1L9<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Chin Up Test<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Zaliczenie testu polega na wykonaniu 10 podci\u0105gni\u0119\u0107 (dziewczyny 3 powt\u00f3rzenia) w podchwycie (Chin Up). Ka\u017cde powt\u00f3rzenie wykonywane jest co 5 sekund.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Broda musi znale\u017a\u0107 si\u0119 nad dr\u0105\u017ckiem<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Muscle Up \/ Pull Over<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Wykonaj Muscle Upa lub Pull Over (dziewczyny).&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017cna wykona\u0107 na dr\u0105\u017cku lub k\u00f3\u0142kach<\/li>\n\n\n\n<li>Dozwolone jest wspieranie si\u0142owe i z zamachem<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Rope Climb<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nale\u017cy wej\u015b\u0107 na lin\u0119 i dotkn\u0105\u0107 belki. Dziewczyny mog\u0105 wchodzi\u0107 z u\u017cyciem n\u00f3g, ch\u0142opcy na samych r\u0119kach. Przed dotkni\u0119ciem belki nale\u017cy zaple\u015b\u0107 nogi na linie.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017cna zaczyna\u0107 z wyskoku<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Handstand Walk<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nale\u017cy przej\u015b\u0107 ci\u0105giem dystans 6 metr\u00f3w (dwa prostok\u0105ty). Rozpoczynaj\u0105c pr\u00f3b\u0119 r\u0119ce musz\u0105 by\u0107 na linii, koniec jest, gdy r\u0119ce dotkn\u0105 linii 6m<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Double Unders<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Zadaniem jest wykonanie 100 powt\u00f3rze\u0144 Double Unders jednym ci\u0105giem.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017cna u\u017cywa\u0107 dowolnej skakanki<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Test Rankor Athletics to zbi\u00f3r fizycznych zada\u0144 maj\u0105cy na celu sprawdzeniu Twojej&#8230;<\/p>\n","protected":false},"author":1,"featured_media":496,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-492","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treningowe","post-item","post-even"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.9 - aioseo.com -->\n\t<meta name=\"description\" content=\"Test Rankor Athletics to zbi\u00f3r fizycznych zada\u0144 maj\u0105cy na celu sprawdzeniu Twojej sprawno\u015bci na wielu p\u0142aszczyznach: Si\u0142y absolutnej, si\u0142y relatywnej, wytrzyma\u0142o\u015bci si\u0142owej, wytrzyma\u0142o\u015bci d\u0142ugiego i \u015bredniego czasu oraz koordynacji. 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