{"id":15395,"date":"2025-10-16T20:12:59","date_gmt":"2025-10-16T18:12:59","guid":{"rendered":"https:\/\/merowayadventure.com\/?p=15395"},"modified":"2025-10-16T21:34:05","modified_gmt":"2025-10-16T19:34:05","slug":"przygotowanie-fizyczne-everest-base-camp","status":"publish","type":"post","link":"https:\/\/merowayadventure.com\/en\/przygotowanie-fizyczne-everest-base-camp\/","title":{"rendered":"Przygotowanie fizyczne do trekkingu Everest Base Camp \u2013 plan na sukces w Himalajach"},"content":{"rendered":"<style>.wp-block-kadence-advancedheading.kt-adv-heading15395_59f4dc-a4, .wp-block-kadence-advancedheading.kt-adv-heading15395_59f4dc-a4[data-kb-block=\"kb-adv-heading15395_59f4dc-a4\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading15395_59f4dc-a4 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading15395_59f4dc-a4[data-kb-block=\"kb-adv-heading15395_59f4dc-a4\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading15395_59f4dc-a4 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading15395_59f4dc-a4[data-kb-block=\"kb-adv-heading15395_59f4dc-a4\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 class=\"kt-adv-heading15395_59f4dc-a4 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading15395_59f4dc-a4\"><strong>W tym artykule opowiemy Ci, jak wygl\u0105da przygotowanie fizyczne do Everest Base Camp<\/strong><\/h2>\n\n\n\n<p>Trekking do bazy pod Everestem to marzenie wielu os\u00f3b \u2013 ale nie jest to zwyk\u0142y spacer po parku. Kilkana\u015bcie dni marszu, przewy\u017cszenia, niedob\u00f3r tlenu i zmienne warunki pogodowe wymagaj\u0105 od organizmu znacznie wi\u0119cej ni\u017c klasyczne g\u00f3rskie wycieczki w Europie. Dlatego odpowiednie przygotowanie fizyczne to jeden z najwa\u017cniejszych element\u00f3w, kt\u00f3ry decyduje o tym, czy droga do Everest Base Camp (EBC) b\u0119dzie wspania\u0142\u0105 przygod\u0105, czy te\u017c pasmem zm\u0119czenia i ryzyka kontuzji.<\/p>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading15395_5c7dcb-e0, .wp-block-kadence-advancedheading.kt-adv-heading15395_5c7dcb-e0[data-kb-block=\"kb-adv-heading15395_5c7dcb-e0\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading15395_5c7dcb-e0 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading15395_5c7dcb-e0[data-kb-block=\"kb-adv-heading15395_5c7dcb-e0\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading15395_5c7dcb-e0 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading15395_5c7dcb-e0[data-kb-block=\"kb-adv-heading15395_5c7dcb-e0\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 class=\"kt-adv-heading15395_5c7dcb-e0 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading15395_5c7dcb-e0\"><strong>Dlaczego przygotowanie jest tak wa\u017cne?<\/strong><\/h2>\n\n\n\n<p>Na trasie do EBC czeka oko\u0142o 120\u2013140 kilometr\u00f3w marszu. Codziennie pokonuje si\u0119 6\u20138 godzin w terenie, z plecakiem wa\u017c\u0105cym 5\u201310 kg. Do tego dochodzi wysoko\u015b\u0107 \u2013 od 2800 m w Lukli po ponad 5000 m w bazie. To oznacza niedob\u00f3r tlenu, szybsze m\u0119czenie si\u0119 i wolniejsz\u0105 regeneracj\u0119. Osoby nieprzygotowane szybko odczuwaj\u0105 b\u00f3le kolan i bioder na d\u0142ugich zej\u015bciach, zadyszk\u0119 przy podej\u015bciach oraz trudno\u015bci z adaptacj\u0105 do rytmu wyprawy. Dlatego w\u0142a\u015bnie trening przygotowawczy nie powinien by\u0107 traktowany jako \u201edodatek\u201d, ale jako cz\u0119\u015b\u0107 samej wyprawy.<\/p>\n\n\n<style>.kb-row-layout-id15395_c75c1f-1d > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id15395_c75c1f-1d > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id15395_c75c1f-1d > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:var(--global-kb-spacing-lg, 3rem);padding-bottom:var(--global-kb-spacing-lg, 3rem);grid-template-columns:minmax(0, 1fr);}.kb-row-layout-id15395_c75c1f-1d > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id15395_c75c1f-1d > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}@media all and (max-width: 767px){.kb-row-layout-id15395_c75c1f-1d > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap 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767px){.kadence-column15395_42acb7-b3 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column15395_42acb7-b3\"><div class=\"kt-inside-inner-col\"><style>.wp-block-kadence-advancedgallery.kb-gallery-wrap-id-15395_c5bb3d-3d{overflow:hidden;}.kb-gallery-id-15395_c5bb3d-3d .kadence-blocks-gallery-item .kb-gal-image-radius, .kb-gallery-id-15395_c5bb3d-3d .kb-slide-item .kb-gal-image-radius img{border-radius:0px 0px 0px 0px;;}.kb-gallery-wrap-id-15395_c5bb3d-3d.wp-block-kadence-advancedgallery{overflow:visible;}.kb-gallery-wrap-id-15395_c5bb3d-3d.wp-block-kadence-advancedgallery .kt-blocks-carousel{overflow:visible;}<\/style><div class=\"kb-gallery-wrap-id-15395_c5bb3d-3d alignnone wp-block-kadence-advancedgallery\"><div class=\"kb-gallery-ul kb-gallery-non-static kb-gallery-type-carousel kb-gallery-id-15395_c5bb3d-3d kb-gallery-caption-style-bottom-hover kb-gallery-filter-none kb-gallery-magnific-init\" 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srcset=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251009-WA0133-768x1024.jpg.webp 768w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251009-WA0133-225x300.jpg.webp 225w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251009-WA0133-1152x1536.jpg.webp 1152w, https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251009-WA0133-9x12.jpg 9w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251009-WA0133.jpg.webp 1536w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/div><\/div><\/a><\/figure><\/div><\/div><\/li><li class=\"kb-slide-item kb-gallery-carousel-item splide__slide\"><div class=\"kadence-blocks-gallery-item\"><div class=\"kadence-blocks-gallery-item-inner\"><figure class=\"kb-gallery-figure kb-gallery-item-has-link kadence-blocks-gallery-item-hide-caption\"><a href=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251012-WA0030.jpg.webp\" data-description=\"Powy\u017cej 4000m \" class=\"kb-gallery-item-link\"   role=\"button\" aria-haspopup=\"dialog\"><div class=\"kb-gal-image-radius\"><div class=\"kb-gallery-image-contain kadence-blocks-gallery-intrinsic kb-gallery-image-ratio-port34 kb-has-image-ratio-port34\" ><img decoding=\"async\" src=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251012-WA0030-768x1024.jpg.webp\" width=\"768\" height=\"1024\" alt=\"\" data-full-image=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251012-WA0030.jpg\" data-light-image=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251012-WA0030.jpg\" data-id=\"15442\" class=\"wp-image-15442 skip-lazy\" srcset=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251012-WA0030-768x1024.jpg.webp 768w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251012-WA0030-225x300.jpg.webp 225w, 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https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251013-WA0036.jpg.webp 960w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/div><\/div><\/a><\/figure><\/div><\/div><\/li><li class=\"kb-slide-item kb-gallery-carousel-item splide__slide\"><div class=\"kadence-blocks-gallery-item\"><div class=\"kadence-blocks-gallery-item-inner\"><figure class=\"kb-gallery-figure kb-gallery-item-has-link kadence-blocks-gallery-item-hide-caption\"><a href=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251016-WA0092.jpg.webp\" data-description=\"Kala Pathar - droga \" class=\"kb-gallery-item-link\"   role=\"button\" aria-haspopup=\"dialog\"><div class=\"kb-gal-image-radius\"><div class=\"kb-gallery-image-contain kadence-blocks-gallery-intrinsic kb-gallery-image-ratio-port34 kb-has-image-ratio-port34\" ><img decoding=\"async\" src=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251016-WA0092-768x1024.jpg.webp\" width=\"768\" height=\"1024\" alt=\"\" data-full-image=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251016-WA0092.jpg\" data-light-image=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251016-WA0092.jpg\" data-id=\"15447\" class=\"wp-image-15447 skip-lazy\" srcset=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251016-WA0092-768x1024.jpg.webp 768w, https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251016-WA0092-225x300.jpg 225w, https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251016-WA0092-9x12.jpg 9w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251016-WA0092.jpg.webp 960w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/div><\/div><\/a><\/figure><\/div><\/div><\/li><\/ul><\/div><\/div><\/div><\/div><\/div><\/div>\n\n<\/div><\/div>\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading15395_36b45e-dc, .wp-block-kadence-advancedheading.kt-adv-heading15395_36b45e-dc[data-kb-block=\"kb-adv-heading15395_36b45e-dc\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading15395_36b45e-dc mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading15395_36b45e-dc[data-kb-block=\"kb-adv-heading15395_36b45e-dc\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading15395_36b45e-dc img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading15395_36b45e-dc[data-kb-block=\"kb-adv-heading15395_36b45e-dc\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 class=\"kt-adv-heading15395_36b45e-dc wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading15395_36b45e-dc\"><strong>Plan przygotowa\u0144 \u2013 idealnie na ok. 6 miesi\u0119cy przed wypraw\u0105<\/strong><\/h2>\n\n\n\n<p>Optymalny czas na przygotowanie si\u0119 to idealnie 6-10 miesi\u0119cy, a minimum 3\u20134 miesi\u0105ce przed wylotem. Wiele zale\u017cy od Twojego trybu \u017cycia i punktu startowego. Trening powinien by\u0107 podzielony na trzy filary: wydolno\u015b\u0107, si\u0142\u0119 i stabilizacj\u0119 oraz mobilno\u015b\u0107 i regeneracj\u0119.<\/p>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading15395_e9c5c9-be, .wp-block-kadence-advancedheading.kt-adv-heading15395_e9c5c9-be[data-kb-block=\"kb-adv-heading15395_e9c5c9-be\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading15395_e9c5c9-be mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading15395_e9c5c9-be[data-kb-block=\"kb-adv-heading15395_e9c5c9-be\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading15395_e9c5c9-be img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading15395_e9c5c9-be[data-kb-block=\"kb-adv-heading15395_e9c5c9-be\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 class=\"kt-adv-heading15395_e9c5c9-be wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading15395_e9c5c9-be\"><strong>Wydolno\u015b\u0107<\/strong><\/h3>\n\n\n\n<p>Podstaw\u0105 jest marsz w terenie \u2013 o ile jest taka mo\u017cliwo\u015b\u0107, r\u00f3wnie\u017c w g\u00f3rach lub jako namiastka, ale zdaj\u0105ca te\u017c egzamin &#8211; na schodach, wzniesieniach, kt\u00f3re masz dost\u0119pne w swojej okolicy. Zamiast forsownych bieg\u00f3w skup si\u0119 na d\u0142ugim, r\u00f3wnym wysi\u0142ku. W praktyce oznacza to dwa lub trzy treningi tygodniowo po 45\u201375 minut, cz\u0119\u015b\u0107 trening\u00f3w dobrze robi\u0107 z plecakiem o wadze 6\u20138 kg, zdecydowanie na przyk\u0142ad te szybkie marsze. W weekend warto dorzuci\u0107 d\u0142u\u017csz\u0105 w\u0119dr\u00f3wk\u0119, trwaj\u0105c\u0105 2\u20134 godziny w zr\u00f3\u017cnicowanym terenie, idealnie w g\u00f3rach, ale nie jest to niezb\u0119dne. Tempo powinno pozwala\u0107 na swobodn\u0105 rozmow\u0119 \u2013 to znak, \u017ce pracujesz w zakresie tlenowym.<\/p>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading15395_51f0e9-8b, .wp-block-kadence-advancedheading.kt-adv-heading15395_51f0e9-8b[data-kb-block=\"kb-adv-heading15395_51f0e9-8b\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading15395_51f0e9-8b mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading15395_51f0e9-8b[data-kb-block=\"kb-adv-heading15395_51f0e9-8b\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading15395_51f0e9-8b img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading15395_51f0e9-8b[data-kb-block=\"kb-adv-heading15395_51f0e9-8b\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 class=\"kt-adv-heading15395_51f0e9-8b wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading15395_51f0e9-8b\"><strong>Si\u0142a i stabilizacja<\/strong><\/h3>\n\n\n\n<p>Silne nogi i mocny \u201ecore\u201d (brzuch, plecy, biodra) to prawie gwarancja, \u017ce d\u0142ugie podej\u015bcia i zej\u015bcia nie sko\u0144cz\u0105 si\u0119 b\u00f3lem. Najlepiej sprawdzaj\u0105 si\u0119 proste \u0107wiczenia: przysiady z lekkim ci\u0119\u017carem, wykroki, martwy ci\u0105g na prostych nogach, plank, \u201edead bug\u201d, mostki biodrowe. Nie zapominaj o \u0107wiczeniach na stopy i \u0142ydki \u2013 wspi\u0119cia na palce czy chodzenie z gum\u0105 oporow\u0105 wzmocni\u0105 stawy skokowe. Dwa takie treningi w tygodniu po 30\u201340 minut w zupe\u0142no\u015bci wystarcz\u0105.<\/p>\n\n\n<style>.kb-row-layout-id15395_d6adff-d2 > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id15395_d6adff-d2 > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id15395_d6adff-d2 > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:var(--global-kb-spacing-lg, 3rem);padding-bottom:var(--global-kb-spacing-lg, 3rem);grid-template-columns:minmax(0, 1fr);}.kb-row-layout-id15395_d6adff-d2 > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id15395_d6adff-d2 > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}@media all and (max-width: 767px){.kb-row-layout-id15395_d6adff-d2 > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id15395_d6adff-d2 alignnone wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-1-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column15395_e6c0fe-62 > .kt-inside-inner-col,.kadence-column15395_e6c0fe-62 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column15395_e6c0fe-62 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column15395_e6c0fe-62 > .kt-inside-inner-col{flex-direction:column;}.kadence-column15395_e6c0fe-62 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column15395_e6c0fe-62 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column15395_e6c0fe-62{position:relative;}@media all and (max-width: 1024px){.kadence-column15395_e6c0fe-62 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column15395_e6c0fe-62 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column15395_e6c0fe-62\"><div class=\"kt-inside-inner-col\"><style>.wp-block-kadence-advancedgallery .kb-gallery-type-grid.kb-gallery-id-15395_2be268-47{margin:-5px;}.kb-gallery-type-grid.kb-gallery-id-15395_2be268-47 .kadence-blocks-gallery-item{padding:5px;}.kb-gallery-id-15395_2be268-47 .kadence-blocks-gallery-item .kb-gal-image-radius, .kb-gallery-id-15395_2be268-47 .kb-slide-item .kb-gal-image-radius img{border-radius:0px 0px 0px 0px;;}<\/style><div class=\"kb-gallery-wrap-id-15395_2be268-47 alignnone wp-block-kadence-advancedgallery\"><ul class=\"kb-gallery-ul kb-gallery-non-static kb-gallery-type-grid kb-gallery-id-15395_2be268-47 kb-gallery-caption-style-bottom-hover kb-gallery-filter-none kb-gallery-magnific-init\" data-image-filter=\"none\" data-item-selector=\".kadence-blocks-gallery-item\" data-lightbox-caption=\"true\" data-columns-xxl=\"2\" data-columns-xl=\"2\" data-columns-md=\"2\" data-columns-sm=\"2\" data-columns-xs=\"1\" data-columns-ss=\"1\"><li class=\"kadence-blocks-gallery-item\"><div class=\"kadence-blocks-gallery-item-inner\"><figure class=\"kb-gallery-figure kb-gallery-item-has-link kadence-blocks-gallery-item-hide-caption\"><a href=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/04\/IMG-20250419-WA0079-scaled.jpg.webp\" class=\"kb-gallery-item-link\"   role=\"button\" aria-haspopup=\"dialog\"><div class=\"kb-gal-image-radius\"><div class=\"kb-gallery-image-contain kadence-blocks-gallery-intrinsic kb-gallery-image-ratio-port34 kb-has-image-ratio-port34\" ><img decoding=\"async\" data-src=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/04\/IMG-20250419-WA0079-683x1024.jpg.webp\" width=\"683\" height=\"1024\" alt=\"\" data-full-image=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/04\/IMG-20250419-WA0079-scaled.jpg\" data-light-image=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/04\/IMG-20250419-WA0079-scaled.jpg\" data-id=\"14207\" class=\"wp-image-14207 lazyload\" data-srcset=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/04\/IMG-20250419-WA0079-683x1024.jpg.webp 683w, https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/04\/IMG-20250419-WA0079-200x300.jpg 200w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/04\/IMG-20250419-WA0079-768x1152.jpg.webp 768w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/04\/IMG-20250419-WA0079-1024x1536.jpg.webp 1024w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/04\/IMG-20250419-WA0079-1365x2048.jpg.webp 1365w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/04\/IMG-20250419-WA0079-scaled.jpg.webp 1706w\" data-sizes=\"(max-width: 683px) 100vw, 683px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 683px; --smush-placeholder-aspect-ratio: 683\/1024;\" \/><\/div><\/div><\/a><\/figure><\/div><\/li><li class=\"kadence-blocks-gallery-item\"><div class=\"kadence-blocks-gallery-item-inner\"><figure class=\"kb-gallery-figure kb-gallery-item-has-link kadence-blocks-gallery-item-hide-caption\"><a href=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/04\/IMG-20250424-WA0027-scaled.jpg.webp\" data-description=\"W drodze do Everest Base Camp, widok na Ama Dablam\" class=\"kb-gallery-item-link\"   role=\"button\" aria-haspopup=\"dialog\"><div class=\"kb-gal-image-radius\"><div class=\"kb-gallery-image-contain kadence-blocks-gallery-intrinsic kb-gallery-image-ratio-port34 kb-has-image-ratio-port34\" ><img decoding=\"async\" data-src=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/04\/IMG-20250424-WA0027-768x1024.jpg.webp\" width=\"768\" height=\"1024\" alt=\"\" data-full-image=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/04\/IMG-20250424-WA0027-scaled.jpg\" data-light-image=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/04\/IMG-20250424-WA0027-scaled.jpg\" data-id=\"14212\" class=\"wp-image-14212 lazyload\" data-srcset=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/04\/IMG-20250424-WA0027-768x1024.jpg.webp 768w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/04\/IMG-20250424-WA0027-225x300.jpg.webp 225w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/04\/IMG-20250424-WA0027-1152x1536.jpg.webp 1152w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/04\/IMG-20250424-WA0027-1536x2048.jpg.webp 1536w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/04\/IMG-20250424-WA0027-scaled.jpg.webp 1920w\" data-sizes=\"(max-width: 768px) 100vw, 768px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 768px; --smush-placeholder-aspect-ratio: 768\/1024;\" \/><\/div><\/div><\/a><\/figure><\/div><\/li><\/ul><\/div><\/div><\/div>\n\n<\/div><\/div>\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading15395_a80762-42, .wp-block-kadence-advancedheading.kt-adv-heading15395_a80762-42[data-kb-block=\"kb-adv-heading15395_a80762-42\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading15395_a80762-42 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading15395_a80762-42[data-kb-block=\"kb-adv-heading15395_a80762-42\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading15395_a80762-42 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading15395_a80762-42[data-kb-block=\"kb-adv-heading15395_a80762-42\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 class=\"kt-adv-heading15395_a80762-42 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading15395_a80762-42\"><strong>Mobilno\u015b\u0107 i regeneracja<\/strong><\/h3>\n\n\n\n<p>To element cz\u0119sto pomijany, a decyduj\u0105cy o komforcie. Codzienne 10 minut rozci\u0105gania i rolowania (\u0142ydki, pasmo biodrowo-piszczelowe, po\u015bladki) sprawia, \u017ce organizm szybciej si\u0119 regeneruje, a mi\u0119\u015bnie nie \u201eci\u0105gn\u0105\u201d przy kolejnym wysi\u0142ku.<\/p>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading15395_6619cf-ad, .wp-block-kadence-advancedheading.kt-adv-heading15395_6619cf-ad[data-kb-block=\"kb-adv-heading15395_6619cf-ad\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading15395_6619cf-ad mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading15395_6619cf-ad[data-kb-block=\"kb-adv-heading15395_6619cf-ad\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading15395_6619cf-ad img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading15395_6619cf-ad[data-kb-block=\"kb-adv-heading15395_6619cf-ad\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 class=\"kt-adv-heading15395_6619cf-ad wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading15395_6619cf-ad\"><strong>Symulacja warunk\u00f3w w Himalajach<\/strong><\/h2>\n\n\n\n<p>Najlepszy trening to taki, kt\u00f3ry imituje realne wyzwania. Dlatego chod\u017a w butach trekkingowych, w kt\u00f3rych pojedziesz do Nepalu, korzystaj z kijk\u00f3w i stopniowo zwi\u0119kszaj ci\u0119\u017car plecaka. Raz na kilka tygodni zaplanuj dwie d\u0142ugie w\u0119dr\u00f3wki dzie\u0144 po dniu \u2013 organizm uczy si\u0119 w ten spos\u00f3b radzi\u0107 sobie z narastaj\u0105cym zm\u0119czeniem. Takie testy pokazuj\u0105 te\u017c, czy buty s\u0105 naprawd\u0119 rozchodzone (celuj w minimum 50\u201380 km przed wyjazdem).<\/p>\n\n\n<style>.kb-row-layout-id15395_7236f3-3b > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id15395_7236f3-3b > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id15395_7236f3-3b > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:var(--global-kb-spacing-lg, 3rem);padding-bottom:var(--global-kb-spacing-lg, 3rem);grid-template-columns:minmax(0, 1fr);}.kb-row-layout-id15395_7236f3-3b > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id15395_7236f3-3b > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}@media all and (max-width: 767px){.kb-row-layout-id15395_7236f3-3b > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id15395_7236f3-3b alignnone wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-1-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column15395_8a7702-3d > .kt-inside-inner-col,.kadence-column15395_8a7702-3d > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column15395_8a7702-3d > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column15395_8a7702-3d > .kt-inside-inner-col{flex-direction:column;}.kadence-column15395_8a7702-3d > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column15395_8a7702-3d > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column15395_8a7702-3d{position:relative;}@media all and (max-width: 1024px){.kadence-column15395_8a7702-3d > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column15395_8a7702-3d > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column15395_8a7702-3d\"><div class=\"kt-inside-inner-col\"><style>.wp-block-kadence-advancedgallery.kb-gallery-wrap-id-15395_5fe557-e1{overflow:hidden;}.kb-gallery-id-15395_5fe557-e1 .kadence-blocks-gallery-item .kb-gal-image-radius, .kb-gallery-id-15395_5fe557-e1 .kb-slide-item .kb-gal-image-radius img{border-radius:0px 0px 0px 0px;;}.kb-gallery-wrap-id-15395_5fe557-e1.wp-block-kadence-advancedgallery{overflow:visible;}.kb-gallery-wrap-id-15395_5fe557-e1.wp-block-kadence-advancedgallery .kt-blocks-carousel{overflow:visible;}<\/style><div class=\"kb-gallery-wrap-id-15395_5fe557-e1 alignnone wp-block-kadence-advancedgallery\"><div class=\"kb-gallery-ul kb-gallery-non-static kb-gallery-type-carousel kb-gallery-id-15395_5fe557-e1 kb-gallery-caption-style-bottom-hover kb-gallery-filter-none kb-gallery-magnific-init\" data-image-filter=\"none\" data-lightbox-caption=\"true\"><div class=\"kt-blocks-carousel splide kt-carousel-container-dotstyle-dark kt-carousel-arrowstyle-whiteondark kt-carousel-dotstyle-dark kb-slider-group-arrow kb-slider-arrow-position-center\" data-columns-xxl=\"2\" data-columns-xl=\"2\" data-columns-md=\"2\" data-columns-sm=\"2\" data-columns-xs=\"1\" data-columns-ss=\"1\" data-slider-anim-speed=\"400\" data-slider-scroll=\"1\" data-slider-arrows=\"true\" data-slider-dots=\"true\" data-slider-hover-pause=\"false\" data-slider-auto=\"\" data-slider-speed=\"7000\" data-slider-gap=\"10px\" data-slider-gap-tablet=\"10px\" data-slider-gap-mobile=\"10px\" data-show-pause-button=\"false\" data-slider-label=\"Photo Gallery Carousel\"><div class=\"splide__track\"><ul class=\"kt-blocks-carousel-init kb-gallery-carousel splide__list\"><li class=\"kb-slide-item kb-gallery-carousel-item splide__slide\"><div class=\"kadence-blocks-gallery-item\"><div class=\"kadence-blocks-gallery-item-inner\"><figure class=\"kb-gallery-figure kb-gallery-item-has-link kadence-blocks-gallery-item-hide-caption\"><a href=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/04\/Zdjecie-WhatsApp-2024-11-14-o-06.25.31_4885780c-1.jpg.webp\" data-description=\"Powy\u017cej Namche Bazar\" class=\"kb-gallery-item-link\"   role=\"button\" aria-haspopup=\"dialog\"><div class=\"kb-gal-image-radius\"><div class=\"kb-gallery-image-contain kadence-blocks-gallery-intrinsic kb-gallery-image-ratio-port34 kb-has-image-ratio-port34\" ><img decoding=\"async\" src=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/04\/Zdjecie-WhatsApp-2024-11-14-o-06.25.31_4885780c-1-768x1024.jpg.webp\" width=\"768\" height=\"1024\" alt=\"\" data-full-image=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/04\/Zdjecie-WhatsApp-2024-11-14-o-06.25.31_4885780c-1.jpg\" data-light-image=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/04\/Zdjecie-WhatsApp-2024-11-14-o-06.25.31_4885780c-1.jpg\" data-id=\"14257\" class=\"wp-image-14257 skip-lazy\" srcset=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/04\/Zdjecie-WhatsApp-2024-11-14-o-06.25.31_4885780c-1-768x1024.jpg.webp 768w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/04\/Zdjecie-WhatsApp-2024-11-14-o-06.25.31_4885780c-1-225x300.jpg.webp 225w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/04\/Zdjecie-WhatsApp-2024-11-14-o-06.25.31_4885780c-1.jpg.webp 1109w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/div><\/div><\/a><\/figure><\/div><\/div><\/li><li class=\"kb-slide-item kb-gallery-carousel-item splide__slide\"><div class=\"kadence-blocks-gallery-item\"><div class=\"kadence-blocks-gallery-item-inner\"><figure class=\"kb-gallery-figure kb-gallery-item-has-link kadence-blocks-gallery-item-hide-caption\"><a href=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/04\/IMG-20241116-WA0051-scaled.jpg.webp\" data-description=\"Baza pod Evereste, 5364m\" class=\"kb-gallery-item-link\"   role=\"button\" aria-haspopup=\"dialog\"><div class=\"kb-gal-image-radius\"><div class=\"kb-gallery-image-contain kadence-blocks-gallery-intrinsic kb-gallery-image-ratio-port34 kb-has-image-ratio-port34\" ><img decoding=\"async\" src=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/04\/IMG-20241116-WA0051-768x1024.jpg.webp\" width=\"768\" height=\"1024\" alt=\"\" data-full-image=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/04\/IMG-20241116-WA0051-scaled.jpg\" data-light-image=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/04\/IMG-20241116-WA0051-scaled.jpg\" data-id=\"14240\" class=\"wp-image-14240 skip-lazy\" srcset=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/04\/IMG-20241116-WA0051-768x1024.jpg.webp 768w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/04\/IMG-20241116-WA0051-225x300.jpg.webp 225w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/04\/IMG-20241116-WA0051-1152x1536.jpg.webp 1152w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/04\/IMG-20241116-WA0051-1536x2048.jpg.webp 1536w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/04\/IMG-20241116-WA0051-scaled.jpg.webp 1920w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/div><\/div><\/a><\/figure><\/div><\/div><\/li><li class=\"kb-slide-item kb-gallery-carousel-item splide__slide\"><div class=\"kadence-blocks-gallery-item\"><div class=\"kadence-blocks-gallery-item-inner\"><figure class=\"kb-gallery-figure kb-gallery-item-has-link kadence-blocks-gallery-item-hide-caption\"><a href=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251015-WA0006.jpg\" data-description=\"Aklimatyzacja okolice Namche\" class=\"kb-gallery-item-link\"   role=\"button\" aria-haspopup=\"dialog\"><div class=\"kb-gal-image-radius\"><div class=\"kb-gallery-image-contain kadence-blocks-gallery-intrinsic kb-gallery-image-ratio-port34 kb-has-image-ratio-port34\" ><img decoding=\"async\" src=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251015-WA0006-768x1024.jpg.webp\" width=\"768\" height=\"1024\" alt=\"\" data-full-image=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251015-WA0006.jpg\" data-light-image=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251015-WA0006.jpg\" data-id=\"15450\" class=\"wp-image-15450 skip-lazy\" srcset=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251015-WA0006-768x1024.jpg.webp 768w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251015-WA0006-225x300.jpg.webp 225w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251015-WA0006-1152x1536.jpg.webp 1152w, https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251015-WA0006-9x12.jpg 9w, https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251015-WA0006.jpg 1200w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/div><\/div><\/a><\/figure><\/div><\/div><\/li><li class=\"kb-slide-item kb-gallery-carousel-item splide__slide\"><div class=\"kadence-blocks-gallery-item\"><div class=\"kadence-blocks-gallery-item-inner\"><figure class=\"kb-gallery-figure kb-gallery-item-has-link kadence-blocks-gallery-item-hide-caption\"><a href=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251015-WA0081.jpg.webp\" data-description=\"W drodze do Phading\" class=\"kb-gallery-item-link\"   role=\"button\" aria-haspopup=\"dialog\"><div class=\"kb-gal-image-radius\"><div class=\"kb-gallery-image-contain kadence-blocks-gallery-intrinsic kb-gallery-image-ratio-port34 kb-has-image-ratio-port34\" ><img decoding=\"async\" src=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251015-WA0081-768x1024.jpg.webp\" width=\"768\" height=\"1024\" alt=\"\" data-full-image=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251015-WA0081.jpg\" data-light-image=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251015-WA0081.jpg\" data-id=\"15451\" class=\"wp-image-15451 skip-lazy\" srcset=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251015-WA0081-768x1024.jpg.webp 768w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251015-WA0081-225x300.jpg.webp 225w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251015-WA0081-1152x1536.jpg.webp 1152w, https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251015-WA0081-9x12.jpg 9w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251015-WA0081.jpg.webp 1200w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/div><\/div><\/a><\/figure><\/div><\/div><\/li><li class=\"kb-slide-item kb-gallery-carousel-item splide__slide\"><div class=\"kadence-blocks-gallery-item\"><div class=\"kadence-blocks-gallery-item-inner\"><figure class=\"kb-gallery-figure kb-gallery-item-has-link kadence-blocks-gallery-item-hide-caption\"><a href=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251016-WA0008.jpg.webp\" data-description=\"Aklimatyzacja okolice Namche\" class=\"kb-gallery-item-link\"   role=\"button\" aria-haspopup=\"dialog\"><div class=\"kb-gal-image-radius\"><div class=\"kb-gallery-image-contain kadence-blocks-gallery-intrinsic kb-gallery-image-ratio-port34 kb-has-image-ratio-port34\" ><img decoding=\"async\" src=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251016-WA0008-768x1024.jpg.webp\" width=\"768\" height=\"1024\" alt=\"\" data-full-image=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251016-WA0008.jpg\" data-light-image=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251016-WA0008.jpg\" data-id=\"15452\" class=\"wp-image-15452 skip-lazy\" srcset=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251016-WA0008-768x1024.jpg.webp 768w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251016-WA0008-225x300.jpg.webp 225w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251016-WA0008-1152x1536.jpg.webp 1152w, https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251016-WA0008-9x12.jpg 9w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251016-WA0008.jpg.webp 1200w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/div><\/div><\/a><\/figure><\/div><\/div><\/li><li class=\"kb-slide-item kb-gallery-carousel-item splide__slide\"><div class=\"kadence-blocks-gallery-item\"><div class=\"kadence-blocks-gallery-item-inner\"><figure class=\"kb-gallery-figure kb-gallery-item-has-link kadence-blocks-gallery-item-hide-caption\"><a href=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251016-WA0018.jpg.webp\" class=\"kb-gallery-item-link\"   role=\"button\" aria-haspopup=\"dialog\"><div class=\"kb-gal-image-radius\"><div class=\"kb-gallery-image-contain kadence-blocks-gallery-intrinsic kb-gallery-image-ratio-port34 kb-has-image-ratio-port34\" ><img decoding=\"async\" src=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251016-WA0018-768x1024.jpg.webp\" width=\"768\" height=\"1024\" alt=\"\" data-full-image=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251016-WA0018.jpg\" data-light-image=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251016-WA0018.jpg\" data-id=\"15453\" class=\"wp-image-15453 skip-lazy\" srcset=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251016-WA0018-768x1024.jpg.webp 768w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251016-WA0018-225x300.jpg.webp 225w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251016-WA0018-1152x1536.jpg.webp 1152w, https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251016-WA0018-9x12.jpg 9w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251016-WA0018.jpg.webp 1200w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/div><\/div><\/a><\/figure><\/div><\/div><\/li><li class=\"kb-slide-item kb-gallery-carousel-item splide__slide\"><div class=\"kadence-blocks-gallery-item\"><div class=\"kadence-blocks-gallery-item-inner\"><figure class=\"kb-gallery-figure kb-gallery-item-has-link kadence-blocks-gallery-item-hide-caption\"><a href=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251016-WA0027.jpg.webp\" data-description=\"Aklimatyzacja okolice Namche\" class=\"kb-gallery-item-link\"   role=\"button\" aria-haspopup=\"dialog\"><div class=\"kb-gal-image-radius\"><div class=\"kb-gallery-image-contain kadence-blocks-gallery-intrinsic kb-gallery-image-ratio-port34 kb-has-image-ratio-port34\" ><img decoding=\"async\" src=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251016-WA0027-768x1024.jpg.webp\" width=\"768\" height=\"1024\" alt=\"\" data-full-image=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251016-WA0027.jpg\" data-light-image=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251016-WA0027.jpg\" data-id=\"15454\" class=\"wp-image-15454 skip-lazy\" srcset=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251016-WA0027-768x1024.jpg.webp 768w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251016-WA0027-225x300.jpg.webp 225w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251016-WA0027-1152x1536.jpg.webp 1152w, https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251016-WA0027-9x12.jpg 9w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251016-WA0027.jpg.webp 1200w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/div><\/div><\/a><\/figure><\/div><\/div><\/li><li class=\"kb-slide-item kb-gallery-carousel-item splide__slide\"><div class=\"kadence-blocks-gallery-item\"><div class=\"kadence-blocks-gallery-item-inner\"><figure class=\"kb-gallery-figure kb-gallery-item-has-link kadence-blocks-gallery-item-hide-caption\"><a href=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251016-WA0028.jpg\" data-description=\"W stron\u0119 Kumjung\" class=\"kb-gallery-item-link\"   role=\"button\" aria-haspopup=\"dialog\"><div class=\"kb-gal-image-radius\"><div class=\"kb-gallery-image-contain kadence-blocks-gallery-intrinsic kb-gallery-image-ratio-port34 kb-has-image-ratio-port34\" ><img decoding=\"async\" src=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251016-WA0028-768x1024.jpg.webp\" width=\"768\" height=\"1024\" alt=\"\" data-full-image=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251016-WA0028.jpg\" data-light-image=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251016-WA0028.jpg\" data-id=\"15455\" class=\"wp-image-15455 skip-lazy\" srcset=\"https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251016-WA0028-768x1024.jpg.webp 768w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251016-WA0028-225x300.jpg.webp 225w, https:\/\/merowayadventure.com\/wp-content\/smush-webp\/2025\/10\/IMG-20251016-WA0028-1152x1536.jpg.webp 1152w, https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251016-WA0028-9x12.jpg 9w, https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/IMG-20251016-WA0028.jpg 1200w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/div><\/div><\/a><\/figure><\/div><\/div><\/li><\/ul><\/div><\/div><\/div><\/div><\/div><\/div>\n\n<\/div><\/div>\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading15395_452bf0-ca, .wp-block-kadence-advancedheading.kt-adv-heading15395_452bf0-ca[data-kb-block=\"kb-adv-heading15395_452bf0-ca\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading15395_452bf0-ca mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading15395_452bf0-ca[data-kb-block=\"kb-adv-heading15395_452bf0-ca\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading15395_452bf0-ca img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading15395_452bf0-ca[data-kb-block=\"kb-adv-heading15395_452bf0-ca\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 class=\"kt-adv-heading15395_452bf0-ca wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading15395_452bf0-ca\"><strong>Od\u017cywianie i nawadnianie podczas trening\u00f3w<\/strong><\/h2>\n\n\n\n<p>Na wysoko\u015bci b\u0142\u0105d \u017cywieniowy kosztuje podw\u00f3jnie. Ju\u017c na etapie przygotowa\u0144 naucz si\u0119 pi\u0107 regularnie, zamiast \u201edopiero po treningu\u201d. 500\u2013700 ml p\u0142yn\u00f3w na godzin\u0119 to rozs\u0105dny standard. Uzupe\u0142niaj energi\u0119 drobnymi porcjami \u2013 baton, gar\u015b\u0107 orzech\u00f3w czy \u017cel co 60\u201390 minut \u2013 wtedy kiedy trenujesz d\u0142ugo\/intensywnie. Organizm lepiej znosi takie dawki ni\u017c rzadkie, ci\u0119\u017ckie posi\u0142ki. Przyzwyczajaj \u017co\u0142\u0105dek do prostych w\u0119glowodanowych da\u0144, bo w\u0142a\u015bnie to najcz\u0119\u015bciej b\u0119dziesz je\u015b\u0107 w schroniskach na trasie.<\/p>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading15395_9dc3a7-9a, .wp-block-kadence-advancedheading.kt-adv-heading15395_9dc3a7-9a[data-kb-block=\"kb-adv-heading15395_9dc3a7-9a\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading15395_9dc3a7-9a mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading15395_9dc3a7-9a[data-kb-block=\"kb-adv-heading15395_9dc3a7-9a\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading15395_9dc3a7-9a img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading15395_9dc3a7-9a[data-kb-block=\"kb-adv-heading15395_9dc3a7-9a\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 class=\"kt-adv-heading15395_9dc3a7-9a wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading15395_9dc3a7-9a\"><strong>Miesi\u0105c \u2013 2 tygodnie przed wylotem<\/strong><\/h2>\n\n\n\n<p>Ostatnie 2-3 tygodnie to czas odpoczynku i regeneracji. Zmniejsz obj\u0119to\u015b\u0107 trening\u00f3w o po\u0142ow\u0119, postaw na kr\u00f3tkie spacery i lekkie \u0107wiczenia mobilizacyjne. \u015apij wi\u0119cej, pij du\u017co wody i skup si\u0119 na diecie. To inwestycja w \u015bwie\u017co\u015b\u0107, z kt\u00f3r\u0105 rozpoczniesz wypraw\u0119.<\/p>\n\n\n\n<p>Tu\u017c przed wylotem, oko\u0142o tydzie\u0144 2 przed \u2013 unikaj skupisk ludzkich, nie nara\u017caj si\u0119 na z\u0142apanie infekcji, pakuj si\u0119 z wyprzedzeniem, regeneruj i b\u0105d\u017a otwarty na to, co Ci\u0119 czeka.<\/p>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading15395_cf649c-69, .wp-block-kadence-advancedheading.kt-adv-heading15395_cf649c-69[data-kb-block=\"kb-adv-heading15395_cf649c-69\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading15395_cf649c-69 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading15395_cf649c-69[data-kb-block=\"kb-adv-heading15395_cf649c-69\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading15395_cf649c-69 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading15395_cf649c-69[data-kb-block=\"kb-adv-heading15395_cf649c-69\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 class=\"kt-adv-heading15395_cf649c-69 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading15395_cf649c-69\"><strong>Podsumowanie<\/strong><\/h2>\n\n\n\n<p>Przygotowanie fizyczne do trekkingu Everest Base Camp,a le tak naprawd\u0119 r\u00f3wnie\u017c do wielu innych trekking\u00f3w w Himalajach, nie wymaga kondycji marato\u0144czyka. Potrzebujesz systematyczno\u015bci, cierpliwo\u015bci i \u015bwiadomego planu. Maj\u0105c za sob\u0105 kilka miesi\u0119cy uczciwych i dobrych przygotowa\u0144, wejdziesz w Himalaje z pewno\u015bci\u0105, \u017ce Twoje cia\u0142o poradzi sobie z tras\u0105 i wysoko\u015bci\u0105. Wtedy (prawie) ka\u017cdy krok ku bazie Everestu stanie si\u0119 przyjemno\u015bci\u0105, a nie walk\u0105 o przetrwanie.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>W tym artykule opowiemy Ci, jak wygl\u0105da przygotowanie fizyczne do Everest Base Camp Trekking do bazy pod Everestem to marzenie wielu os\u00f3b \u2013 ale nie jest to zwyk\u0142y spacer po parku. Kilkana\u015bcie dni marszu, przewy\u017cszenia, niedob\u00f3r tlenu i zmienne warunki pogodowe wymagaj\u0105 od organizmu znacznie wi\u0119cej ni\u017c klasyczne g\u00f3rskie wycieczki w Europie. Dlatego odpowiednie przygotowanie [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15440,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","footnotes":""},"categories":[137],"tags":[],"class_list":["post-15395","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-praktyczne-porady"],"acf":[],"taxonomy_info":{"category":[{"value":137,"label":"Praktyczne porady"}]},"featured_image_src_large":["https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/10\/Zdjecie-WhatsApp-2025-10-16-o-04.10.13_dd631de2-768x1024.jpg",768,1024,true],"author_info":{"display_name":"Paulina","author_link":"https:\/\/merowayadventure.com\/en\/author\/paulina\/"},"comment_info":0,"category_info":[{"term_id":137,"name":"Praktyczne porady","slug":"praktyczne-porady","term_group":0,"term_taxonomy_id":137,"taxonomy":"category","description":"","parent":0,"count":4,"filter":"raw","term_order":"2","cat_ID":137,"category_count":4,"category_description":"","cat_name":"Praktyczne porady","category_nicename":"praktyczne-porady","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/merowayadventure.com\/en\/wp-json\/wp\/v2\/posts\/15395","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/merowayadventure.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/merowayadventure.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/merowayadventure.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/merowayadventure.com\/en\/wp-json\/wp\/v2\/comments?post=15395"}],"version-history":[{"count":28,"href":"https:\/\/merowayadventure.com\/en\/wp-json\/wp\/v2\/posts\/15395\/revisions"}],"predecessor-version":[{"id":15459,"href":"https:\/\/merowayadventure.com\/en\/wp-json\/wp\/v2\/posts\/15395\/revisions\/15459"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/merowayadventure.com\/en\/wp-json\/wp\/v2\/media\/15440"}],"wp:attachment":[{"href":"https:\/\/merowayadventure.com\/en\/wp-json\/wp\/v2\/media?parent=15395"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/merowayadventure.com\/en\/wp-json\/wp\/v2\/categories?post=15395"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/merowayadventure.com\/en\/wp-json\/wp\/v2\/tags?post=15395"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}