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      "body": "In today's episode of my thoughts, I will present to you my TOP10 series, which I think many people should watch! : D\n\nTop10 = Young Sheldon\nGenre: Sitcom\nProduction: USA\nDevelopers: Chuck Lorre, Steven Molaro\nNumber of series: 2\nNumber of episodes: 24\nDate of Prime Minister: 25/09/2017 USA 01.06.2018 PL\n\nThe series shows us the childhood story of the young genius Sheldon Cooper. 9-year-old hero attends high school where he has to face the problems that surround him. The whole story is shown in a humorous way, making it easy to smile the viewer! :) Personally, I liked this production very much, that's why I can recommend it! :)\n\nTop9 = Black Mirror\nGenre: sci-fi, drama, thriller\nProduction: Great Britain\nDevelopers: Charlie Brooker\nNumber of series: 4\nNumber of episodes: 19\nDate of Prime Minister: 04/12/2011\n\nThe series as such does not have a special story, each episode really shows us a different story, which in one way or another really affects our real life. Is it worth watching? Definitely!! :)\n\nTop8 = Dr. House\nGenre: medical series / comedy-drama\nProduction: USA\nDevelopers: David Shore\nNumber of series: 8\nNumber of episodes: 177\nDate of Prime Minister: November 16, 2004\n\nThe series presents the fate of the medicine genius Gregorego House, who heads the diagnostic team at Princeton-Plainsboro Hospital in New Jersey. A large part of the plot focuses on the proper diagnosis of diseases in patients. The hero himself, thanks to his often sarcastic humor, makes the viewer like him more and more! :) Unfortunately, I had to give only Top 8 because I have a few other gems, although it is one of the better series I had the opportunity to watch! :)\n\nTop7 = Battlestar Galactica\nGenre: Science fiction, drama, apocalyptic post\nProduction: USA\nDevelopers: Ronald D. Moore\nNumber of series: 4\nNumber of episodes: 75\nDate of Prime Minister: October 18, 2004\n\nThe plot focuses on 2 really important matters 1. The War of Humanity with the Cylon (rebellious machines) 2. The search for a new planet called thirteenth colony - Earth. A great series for fans of Star Wars, for example because of the battles shown in space. One of the few series that I watched more than 2 times! I would highly recommend! :)\n\nTop6 = Charmed\nGenre: fantasy, drama, horror\nProduction: USA\nContributors: Constance M. Burge\nNumber of series: 8\nNumber of episodes: 179\nDate of Prime Minister: 07.10.1998 USA 18.03.2001 PL\n\nThe plot of the series focuses on 3 powerful sorceresses who with the help of a magical book (Book of Shadows) have to wrestle with many monsters, demons and other such creatures. For me, the classic when it comes to fantasy TV series, a very nice addition for fans of Harry Potter if they are interested in the magnificently shown magic :) I have seen this production twice, but probably someday I will come back to it again. It's definitely for me that I liked the top 6! :) I recommend!\n\nTOP 5 = Vikings\nGenre: Historical, Drama, Action\nProduction: Canada / Ireland\nDevelopers: Michael Hirst\nNumber of series: 5\nNumber of episodes: 59\nDate of Prime Minister: 03/03/2013 World 21/10/2013 PL\n\nThe action of this series takes place in Scandinavia at the end of the eighth century. He talks about Wiking Ragnarze Lodbrok who is angry at the politics of the local jarl, wants to change his life for the better. I can not describe much here because it NEEDS to see !! Intrigue, Do you like it? Perfect production for you !! :) Probably in the winter I will watch again from the beginning: D\n\nTOP 4 = Arrow\nGenre: Drama, sci-fi, action\nProduction: USA\nDevelopers: Greg Berlanti, Marc Guggenheim, Andrew Kreisberg\nNumber of series: 6\nNumber of episodes: 138\nDate of Prime Minister: 10.10.2012 USA 15/10/2013 PL\n\nThe plot focuses on the story of young billionaire Oliver Queen who after 5 years from the maritime disaster in which he participated and in which he lost his father, returns home to get revenge. MEGA production determined TOP 4 :) I recommend it in 105% :)\n\n* TOP 3 * = The Adventures of Merlin\nGenre: Fantasy, Adventure\nProduction: Great Britain\nDevelopers: Julian Jones, Jake Michie, Johnny Capps, Julian Murphy\nNumber of series: 5\nNumber of episodes: 65\n\nThe storyline of the series tells of Merlin who as a young wizard arrives in Camelot, where the king Uther Pendragon lives, who forbade magic, their users were minted, and in addition, he trapped the last dragon deep underground. What can I say THE BEST TV series about Magic :) Czarniejki is a Cossack, but Merlin's Adventures are KOZAK: D I recommend 200%, there is no chance that the series will not appeal! : D\n\n* TOP2 * = Lucifer\nGenre: drama, criminal, thriller\nProduction: USA\nContributors: Mike Carey\nNumber of series: 3\nNumber of episodes: 57\nPremiere: 25/01/2016 USA, 05 / 28/02/2016\nThe best crime series I've ever seen. He tells about Luffifer Mornigstar who leaves hell to join the police and help them solve problems. Great humor, Fat Action just crushes this series so I had to give it to TOP 2. Is it worth it? Oh definitely among the previous series that I wrote this is a beautiful and przekozacką production !! I recommend 500%: D\n\n** TOP1 ** - Game of Thrones\nGenre: Fantasy, Drama\nProduction: United States\nDevelopers: David Benioff D.B Weiss\nNumber of series: 7\nNumber of episodes: 67\nPremiere: 17/04/2011 USA, 18/04/2011 Poland\n\nThe action of the series takes place on the continent of Westeros, where there are 7 Kingdoms, in addition to the continent, of course, there is also another Essos and several nearby islands. The series tells the stories of different heroes ... I will not reveal anything more! : D MUSICIE watch, there is no better production for me personally this is the best series ever made !! It is worth at 1000000%: D I highly recommend because in this production everyone will find something for themselves!\n\nRegards! :) If you like, spill upvote! : D\nDonate Me: https://tipanddonation.com/bodyboy\nStreamLabs: https://streamlabs.com/bodyboy\n\nW dzisiejszym odcinku moich przemyśleń, przedstawię wam moje TOP10 seriali, które według mnie wiele osób powinno obejrzeć! :D\n\nTop10 = Young Sheldon\nGatunek: Sitcom\nProdukcja: USA\nTwórcy: Chuck Lorre, Steven Molaro\nLiczba serii: 2\nLiczba odcinków: 24\nData Premiery: 25.09.2017 USA 01.06.2018 PL\n\nSerial ukazuje nam historię dzieciństwa młodego geniusza Sheldona Coopera. 9-letni bohater uczęszcza do liceum gdzie musi mierzyć się z problemami jakie go otaczają. Cała historia jest pokazana w humorystyczny sposób, dzięki czemu łatwo o uśmiech widza! :) Osobiście bardzo mi się spodobała ta produkcja dlatego śmiało mogę ją polecić! :)\n\nTop9 = Black Mirror\nGatunek: sci-fi, dramat, thriller\nProdukcja: Wielka Brytania\nTwórcy: Charlie Brooker\nLiczba serii: 4\nLiczba odcinków: 19\nData Premiery: 04.12.2011\n\nSerial jako tako w sobie nie ma szczególnej fabuły, każdy z odcinków tak naprawdę ukazuje nam inną historię, która w ten czy inny sposób tak naprawdę dotyka naszego realnego życia. Czy warto go obejrzeć ? Zdecydowanie!! :)\n\nTop8 = Dr. House\nGatunek:  serial medyczny/komediodramat\nProdukcja: USA\nTwórcy: David Shore\nLiczba serii: 8\nLiczba odcinków: 177\nData Premiery: 16.11.2004\n\nSerial przedstawia losy geniusza medycyny Dr. Gregorego House, który przewodzi zespołowi diagnostów w szpitalu Princeton-Plainsboro w New Jersey. Duża część fabuły skupia się na właściwym diagnozowaniu chorób u pacjentów. Sam bohater dzięki swojemu często sarkastycznemu humorowi sprawia, że widz coraz bardziej go lubi! :) Niestety musiałem dać tylko Top 8 ponieważ mam jeszcze kilka innych perełek, aczkolwiek to jeden z lepszych seriali jakie miałem możliwość obejrzeć! :)\n\nTop7 = Battlestar Galactica\nGatunek: Fantastyka naukowa, dramat, post apokaliptyczna \nProdukcja: USA\nTwórcy: Ronald D. Moore\nLiczba serii: 4\nLiczba odcinków: 75\nData Premiery: 18.10.2004\n\nFabuła skupia się na 2 tak naprawdę ważnych sprawach 1. Wojnie z Ludzkości z Cylonami (zbuntowane maszyny) 2. Poszukiwaniu nowej planety tzw. trzynastej kolonii - Ziemi. Świetny serial dla fanów Star Wars choćby ze względu na ciekawie pokazane bitwy w kosmosie. Jeden z niewielu seriali które oglądałem więcej niż 2 razy! Gorąco polecam! :)\n\nTop6 = Charmed\nGatunek:  fantasy, dramat, horror\nProdukcja: USA\nTwórcy: Constance M. Burge\nLiczba serii: 8\nLiczba odcinków: 179\nData Premiery: 07.10.1998 USA 18.03.2001 PL\n\nFabuła serialu skupia się na 3 potężnych czarodziejkach które z pomocą magicznej księgi (Księga Cieni) muszą zmagać się z wieloma potworami, demonami i innymi tego typu stworzeniami. Dla mnie klasyka jeżeli chodzi o seriale fantasy, bardzo miły dodatek dla fanów Harry'ego Potter'a jeżeli interesują się świetnie pokazaną magią :) Tą produkcję akurat obejrzałem 2 razy ale zapewne kiedyś ponownie do niej wrócę. Zdecydowanie dla mnie zasłużyło na AŻ top 6! :) Polecam!\n\nTOP 5 = Vikings\nGatunek: Historyczny, Dramat, Akcja\nProdukcja: Kanada/Irlandia\nTwórcy: Michael Hirst\nLiczba serii: 5\nLiczba odcinków: 59\nData Premiery: 03.03.2013 Świat 21.10.2013 PL\n\nAkcja tego serialu rozgrywa się w Skandynawii u schyłku VIII w. Opowiada o Wikingu Ragnarze Lodbrok który zły na politykę lokalnego jarla, pragnie swoje życie zmienić na lepsze. Nie za wiele mogę tu opisać bo to TRZEBA zobaczyć !! Intrygi, Bitwy lubisz to ? Idealna produkcja dla Ciebie!! :) Pewnie zimą znów od nowa obejrzę :D\n\nTOP 4 = Arrow\nGatunek: Dramat, sci-fi, akcja\nProdukcja: USA\nTwórcy: Greg Berlanti, Marc Guggenheim, Andrew Kreisberg\nLiczba serii: 6\nLiczba odcinków: 138\nData Premiery: 10.10.2012 USA 15.10.2013 PL\n\nFabuła skupia się na historii młodego miliardera Olivera Queena który po 5 latach od katastrofy morskiej w której uczestniczył i w której stracił ojca, wraca do domu by się zemścić. MEGA produkcja zdecydowane TOP 4 :) Polecam w 105% :) \n\n*TOP 3* = The Adventures of Merlin\nGatunek: Fantasy, Przygodowy\nProdukcja: Wielka Brytania\nTwórcy: Julian Jones, Jake Michie, Johnny Capps, Julian Murphy\nLiczba serii: 5\nLiczba odcinków: 65\n\nFabuła serialu opowiada o Merlinie który jako młody czarodziej przybywa do Camelotu, gdzie żyje król Uther Pendragon który zakazał magii, ich użytkowników eleminował a dodatkowo głęboko pod miastem uwięził ostatniego smoka. Co mogę powiedzieć NAJLEPSZY serial o Magii :) Czardziejki są kozak ale Przygody Merlina są PRZE KOZAK :D polecam na 200% nie ma szans, by serial się nie spodobał! :D\n\n*TOP2* = Lucyfer\nGatunek: dramat, kryminalny, dreszczowiec\nProdukcja: USA\nTwórcy: Mike Carey\nLiczba serii: 3\nLiczba odcinków: 57\nPremiera: 25.01.2016 USA, 05/28.02.2016\nNajlepszy serial kryminalny jaki dane mi było obejrzeć. Opowiada on o Lucyferze Mornigstar który opuszcza piekło, by dołączyć do Policji i pomagać im w rozwiązywaniu spraw. Świetny humor, Gruba Akcja po prostu miażdży ten serial dlatego musiałem go dać na TOP 2. Czy warto ? Oj zdecydowanie pośród dotychczasowych seriali które wypisałem ten jest piękną i przekozacką produkcją !! POLECAM na 500% :D\n\n**TOP1** - Gra o Tron \nGatunek: Fantasy, Dramat\nProdukcja: Stany Zjednoczone\nTwórcy: David Benioff D.B Weiss\nLiczba serii: 7\nLiczba odcinków: 67\nPremiera: 17.04.2011 USA, 18.04.2011 Polska\n\nAkcja serialu rozgrywa się na kontynencie Westeros na którym znajduje się 7 Królestw, oprócz oczywiście tego kontynentu jest również inny Essos oraz kilka okolicznych wysp. Serial opowiada historie różnych bohaterów...Nic więcej nie zdradzę! :D MUSICIE obejrzeć, nie ma lepszej produkcji dla mnie osobiście jest to najlepszy serial jaki na razie powstał!! Warto na 1000000% :D Gorąco polecam bo w tej produkcji każdy znajdzie coś dla siebie! \n\nPozdrawiam! :) Jeżeli się podoba sypnij upvote! :D\nDonate Me: https://tipanddonation.com/bodyboy\nStreamLabs: https://streamlabs.com/bodyboy",
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      "body": "Witam was w kolejnej części przemyśleń! :) Dzisiejszym tematem będzie \"Koniec Świata\"\n\nJak wielu z was zapewne wie, temat ten jest poruszany niemalże co roku, i co roku na szczęście nic się nie dzieje a my nadal żyjemy! Co jest no jakby nie patrzeć dobrą informacją! :). Jednakże co skłania ludzi do wiary w to, że to ten rok jest tym ostatnim ? odpowiedź jest prosta: internet, ponieważ to tu wszelkie teorie spiskowe na różne tematy powstają...A dlaczego tak się dzieje? szczerze ? według mnie chodzi tu oto, że ludzie w podświadomie pragną takich tematów..Czemu ? tego nie wiem z tym pytaniem trzeba by było kierować się do ludzi znacznie mądrzejszych ode mnie :). Jednakże czy mimo, że są to najczęściej puste teorie to czy jednak oznacza to, że nie mamy się czego obawiać ? Otóż nie, istnieje wiele możliwych sytuacji które mogą doprowadzić ludzkość do zagłady min. wojna światowa jakby nie patrzeć 2 już przeżyliśmy a ludzie nadal niczego się nie nauczyli i ciągle chcą walczyć, aż w końcu pojawi się ktoś kto nadusi nie odpowiedni guzik i BUM nie ma nas... Kolejną możliwością są katastrofy naturalne często spowodowane przez to jak ludzkość traktuje planetę ziemię, wycinki lasów..zabijanie zagrożonych gatunków dla trofeum..Elektrownie..Wydobywanie węgla..Spaliny itp itd przez takie głupie rzeczy możemy sami sobie zgotować koszmar :/ Kolejną możliwością jest zagrożenie z kosmosu i nie mówię tu o UFO ale o takich zagrożeniach jak burze słoneczne, asteroidy, komety, mimo że boimy się zagrożenia na planecie, największe jest tak na prawdę w kosmosie są ich dziesiątki jak nie setki albo i tysiące :O a kto wie, może i słońce w końcu zgasnąć, lub może wytworzyć się czarna dziura..Ale czy zdarzy się to teraz ? Hmm wielu naukowców spekuluje, że takie sytuacje zdarzają się raz na 10 albo i 100 tysięcy lat, chociaż jakiś czas temu pojawiła się wzmianka o planetoidzie która uderzy w nas za około 120lat, no ale nasze pokolenie tego nie dożyje zapewne. Reasumując! Czy koniec świata może nastąpić ? Tak! kiedy? Dziś..Jutro..za 100 lat..za 1000lat albo i dłużej ale w końcu nastąpi i oby gatunek ludzki przetrwał gdzieś w kosmosie..Chociaż przyznam, że jest to temat na znacznie dłuższy artykuł. Dlatego jeżeli chcecie bym ponownie ale bardziej rozlegle poruszył ten temat napiszcie mi to w komentarzu. Pozdrawiam i dziękuję za uwagę :)\n\nDonate Me: https://tipanddonation.com/bodyboy\nStreamLabs: https://streamlabs.com/bodyboy\n\nENG:\n\nHello to you in the next part of thoughts! :) Today's topic will be \"The End of the World\"\n\nAs many of you probably know, this topic is discussed almost every year, and every year, fortunately, nothing happens and we are still alive! What is it like not to look good news! :). However, what makes people believe that this year is the latter? the answer is simple: the internet, because it is here that all conspiracy theories arise on various topics ... And why is this happening? honestly? in my opinion, the point here is that people in subconsciously desire such topics ... Why? I do not know with this question I would have to go to people much wiser than me :). However, whether these are mostly empty theories, does it mean that we have nothing to fear? Well, there are many possible situations that can lead humanity to annihilation min. World War II, as if we have not seen it, we have already survived and people still have not learned anything and still want to fight until finally someone who does not give a button and BUM does not have us ... Another possibility are natural disasters often caused by this as humanity treats the planet earth, felling forests ... killing endangered species for the trophy..electrically..making coal..the flames etc. etc. through such stupid things we can prepare a nightmare ourselves: / Another possibility is a threat from space and I'm not talking about UFOs here but about such threats as solar storms, asteroids, comets, even though we are afraid of threats on the planet, the biggest is really in space there are dozens of them, not hundreds or even thousands: Oh, who knows, maybe the sun will eventually turn out, or can create a black hole ... But will it happen now? Hmm many scientists speculate that such situations happen once every 10 or 100 thousand years, although some time ago there was mention of a planetoid that will hit us in about 120 years, but our generation will not live to see it. In sum! Can the end of the world happen? Yes! when? Today ... Tomorrow ... for 100 years ... for 1000 years or longer but eventually it will happen and let the human species survive somewhere in space ... Although I admit that this topic is a much longer article. Therefore, if you want me to talk about it again but more extensively, write it to me in the commentary. Regards and thank you for your attention :)\n\nDonate Me: https://tipanddonation.com/bodyboy\nStreamLabs: https://streamlabs.com/bodyboy",
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      "body": "ZMA suplement który jest połączeniem cynku i magnezu + wit.B6 , produkt ma za zadanie zwiększyć poziom hormonów anabolicznych tj. testosteronu, hormonu wzrostu oraz insulinopodobnego czynnika wzrostu IGF-1. Reasumując ZMA ma pomóc podczas braku łaknienia, chorób tudzież urazów ale oczywiście również podczas skutków przeciążeń na siłowni ale też na przyrost masy mięśniowej.  Czy taki suplement warto brać ? Hmm to wszystko tak na prawdę zależy od naszego organizmu jeżeli chcesz podnieść naturalnie poziom teścia, polepszyć jakość swojego snu ale też koncentrację zwiększając jednocześnie wydolność oraz siłę organizmu to wtedy taki produkt jest idealny dla Ciebie, a jeżeli chcesz go brać od tak \"bo kolega bierze i rośnie\" bo takie coś też już słyszałem, to NIE! wtedy nie ma sensu, żebyś wydawał pieniądze! Zresztą tak działa to w przypadku 99,99% suplementów nie bierz ich na siłę tylko wtedy gdy wiesz, że ich potrzebujesz. A teraz rozdrabniając się na części pierwsze i najważniejsze czyli cynk i magnez. Otóż tak jeżeli chodzi o cynk to uważa się, że około 25-30% dorosłych ma niedobór takiego pierwiastka bierze się to stąd, że wiele osób uważa iż jeżeli je się dużo mięsa które jest bogate w cynk to wszystko gra i trąbi ale niestety często zapominają, że podczas intensywnych treningów to wtedy wbrew pozorom łatwo o niższy poziom cynku w naszym organizmie co może doprowadzić do obniżenia testosteronu we krwi, a to jednak nie jest mile widziane!!. Dlatego Panowie 15mg dla Was a dla Pań 12mg bo tyle wynosi zalecane dzienne zapotrzebowanie cynku. A co z magnezem ? jest to pierwiastek według mnie niezbędny dla przetwarzania materii, skurczu mięśni i innych procesów gdzie w grę wchodzi energia. Dlatego często dla piłkarzy którzy mają skurcze podaje się magnez! Sam swojego czasu musiałem uzupełnić jego brak, co odczuwałem po treningach :/  Ale na szczęście łatwo magnez uzupełnić jakieś orzechy, rośliny strączkowe i już robi się lepiej 350mg dla Panów i dla Pań 280mg, mniej więcej jest to o ile pamiętam 6 do 8mg na KG wagi ciała dziennie! :) \n\nMój wniosek ? ZMA jest to dobra sprawa dla osób mierzących sie z w/w problemami, ale oczywiście można brać osobno witaminy, bądź lepiej pilnować swojej diety :) Wybór tak naprawdę zależy od Was! Pozdrawiam!!\n\nENG:\n\nZMA supplement which is a combination of zinc and magnesium + vitamin B6, the product is designed to increase the level of anabolic hormones, ie testosterone, growth hormone and insulin-like growth factor IGF-1. Summing up, ZMA is to help during the lack of cravings, diseases and injuries but of course also during the effects of overloading at the gym but also to gain muscle mass. Is such a supplement worth taking? Hmm all this really depends on our body if you want to raise the level of your father-in-law, improve the quality of your sleep but also the concentration while increasing your body's efficiency and strength then it's the perfect product for you, and if you want to take it from so \"because a colleague takes and grows \"because I've heard that too, it's NO! then it does not make sense for you to spend money! Anyway, this works in the case of 99.99% of supplements, do not take them by force only when you know that you need them. And now shredding into the first and the most important parts, i.e. zinc and magnesium. Well, when it comes to zinc, it is thought that about 25-30% of adults have a deficiency of such an element because many people think that if they eat a lot of meat that is rich in zinc, it all plays and bumps but unfortunately they often forget that during intense workouts, then, contrary to appearances, it is easy to have lower levels of zinc in our body which may lead to lowering of testosterone in blood, and this is not welcome !!. Therefore, gentlemen 15mg for you and for ladies 12mg because that's the recommended daily requirement of zinc. And what about magnesium? it is an element that I think is essential for the processing of matter, muscle contraction and other processes where energy is involved. Therefore, often for players who have cramps, magnesium is given! My own time I had to supplement his lack, which I felt after training: / But fortunately, it's easy to supplement magnesium with nuts, legumes and 350mg is better for men and 280mg for women, more or less as I remember 6 to 8mg per KG body weight per day! :)\n\nMy application? ZMA is a good thing for people facing the above problems, but of course you can take vitamins separately, or better watch your diet :) The choice is really up to you! Regards!!",
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      "title": "Suplementy #1 \"ZMA\" PL/ENG",
      "body": "ZMA suplement który jest połączeniem cynku i magnezu + wit.B6 , produkt ma za zadanie zwiększyć poziom hormonów anabolicznych tj. testosteronu, hormonu wzrostu oraz insulinopodobnego czynnika wzrostu IGF-1. Reasumując ZMA ma pomóc podczas braku łaknienia, chorób tudzież urazów ale oczywiście również podczas skutków przeciążeń na siłowni ale też na przyrost masy mięśniowej.  Czy taki suplement warto brać ? Hmm to wszystko tak na prawdę zależy od naszego organizmu jeżeli chcesz podnieść naturalnie poziom teścia, polepszyć jakość swojego snu ale też koncentrację zwiększając jednocześnie wydolność oraz siłę organizmu to wtedy taki produkt jest idealny dla Ciebie, a jeżeli chcesz go brać od tak \"bo kolega bierze i rośnie\" bo takie coś też już słyszałem, to NIE! wtedy nie ma sensu, żebyś wydawał pieniądze! Zresztą tak działa to w przypadku 99,99% suplementów nie bierz ich na siłę tylko wtedy gdy wiesz, że ich potrzebujesz. A teraz rozdrabniając się na części pierwsze i najważniejsze czyli cynk i magnez. Otóż tak jeżeli chodzi o cynk to uważa się, że około 25-30% dorosłych ma niedobór takiego pierwiastka bierze się to stąd, że wiele osób uważa iż jeżeli je się dużo mięsa które jest bogate w cynk to wszystko gra i trąbi ale niestety często zapominają, że podczas intensywnych treningów to wtedy wbrew pozorom łatwo o niższy poziom cynku w naszym organizmie co może doprowadzić do obniżenia testosteronu we krwi, a to jednak nie jest mile widziane!!. Dlatego Panowie 15mg dla Was a dla Pań 12mg bo tyle wynosi zalecane dzienne zapotrzebowanie cynku. A co z magnezem ? jest to pierwiastek według mnie niezbędny dla przetwarzania materii, skurczu mięśni i innych procesów gdzie w grę wchodzi energia. Dlatego często dla piłkarzy którzy mają skurcze podaje się magnez! Sam swojego czasu musiałem uzupełnić jego brak, co odczuwałem po treningach :/  Ale na szczęście łatwo magnez uzupełnić jakieś orzechy, rośliny strączkowe i już robi się lepiej 350mg dla Panów i dla Pań 280mg, mniej więcej jest to o ile pamiętam 6 do 8mg na KG wagi ciała dziennie! :) \n\nMój wniosek ? ZMA jest to dobra sprawa dla osób mierzących sie z w/w problemami, ale oczywiście można brać osobno witaminy, bądź lepiej pilnować swojej diety :) Wybór tak naprawdę zależy od Was! Pozdrawiam!!\n\nENG:\n\nZMA supplement which is a combination of zinc and magnesium + vitamin B6, the product is designed to increase the level of anabolic hormones, ie testosterone, growth hormone and insulin-like growth factor IGF-1. Summing up, ZMA is to help during the lack of cravings, diseases and injuries but of course also during the effects of overloading at the gym but also to gain muscle mass. Is such a supplement worth taking? Hmm all this really depends on our body if you want to raise the level of your father-in-law, improve the quality of your sleep but also the concentration while increasing your body's efficiency and strength then it's the perfect product for you, and if you want to take it from so \"because a colleague takes and grows \"because I've heard that too, it's NO! then it does not make sense for you to spend money! Anyway, this works in the case of 99.99% of supplements, do not take them by force only when you know that you need them. And now shredding into the first and the most important parts, i.e. zinc and magnesium. Well, when it comes to zinc, it is thought that about 25-30% of adults have a deficiency of such an element because many people think that if they eat a lot of meat that is rich in zinc, it all plays and bumps but unfortunately they often forget that during intense workouts, then, contrary to appearances, it is easy to have lower levels of zinc in our body which may lead to lowering of testosterone in blood, and this is not welcome !!. Therefore, gentlemen 15mg for you and for ladies 12mg because that's the recommended daily requirement of zinc. And what about magnesium? it is an element that I think is essential for the processing of matter, muscle contraction and other processes where energy is involved. Therefore, often for players who have cramps, magnesium is given! My own time I had to supplement his lack, which I felt after training: / But fortunately, it's easy to supplement magnesium with nuts, legumes and 350mg is better for men and 280mg for women, more or less as I remember 6 to 8mg per KG body weight per day! :)\n\nMy application? ZMA is a good thing for people facing the above problems, but of course you can take vitamins separately, or better watch your diet :) The choice is really up to you! Regards!!",
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