Wyobraź sobie, że budzisz się w jakimś dziwnym miejscu, nie wiedząc, jak się tam dostałeś, ani nawet kim jesteś. Następnie wyobraź sobie, że ty i grupa podobnych tobie nastolatków znajdujecie się w takiej samej sytuacji.
„Otwórz oczy” – o czym jest fabuła serialu
„Otwórz oczy” to polski sześcioodcinkowy, mroczny serial w reżyserii Anny Jadowskiej oraz Adriana Panka. Produkcja przedstawia tajemniczą historię losu nastoletniej Julki, która w następstwie tragicznego wypadku trafia do ośrodka leczenia amnezji. W ośrodku dziewczyna nawiązuje relacje z innymi pacjentami o podobnych doświadczeniach i urazach.
Poznaje również tajemniczego Adama. Chłopak staje się tam jej przewodnikiem. Kiedy jednak Julka zaczyna mieć dziwne sny, które wydają się jej aż nazbyt realne, zastanawia się, czy miejsce, w którym się znajduje, jest tym, za które je dotychczas uważała. Dziewczyna stara się uciec z ośrodka, jednocześnie dążąc do odkrycia prawdy: ten świat nie jest takim, jakim się wydaje.

„Otwórz oczy” – obsada
Polski serial Netflixa nie ma w obsadzie zbyt znanych nazwisk, ale były to bardzo mocne debiuty. W rolę głównej bohaterki wcieliła się Maria Wawreniuk. To pierwsza główna rola w jej dotychczasowej karierze. Towarzysza Julki, Adama, zagrał Ignacy Liss. Młodego aktora można zobaczyć w takich produkcjach jak Erotica 2022 czy Lepsza połowa.
Poza tą dwójką w serialu wystąpili również: Marcin Czarnik, Sara Celler-Jezierska, Klaudia Nieradkiewicz, Dawid Kartaszewicz oraz debiutujący Wojciech Dolatowski, Zuza Galewicz i Klaudia Koścista.

Maria Wawreniuk – kim jest?
Maria Wawreniuk to 23-letnia studentka wydziału aktorskiego Państwowej Wyższej Szkoły Filmowej, Telewizyjnej i Teatralnej im. L.Schillera w Łodzi. Po raz pierwszy można ją było zobaczyć na ekranie w 2018 roku, gdy zagrała w etiudzie „Kim jesteś”. Następnie wzięła udział w krótkich projektach „Silent Disco”, „Odłamek”, „Centrum reinkarnacji” oraz „Flashlight”.
„Otwórz oczy” to pierwszy tak duży tytuł z jej udziałem. Co ciekawe, Maria Wawreniuk udziela się także muzycznie. Należy do zespołu Yantra, z którym koncertuje po całym kraju.
Poniżej jeden z utworów zespołu:
Zwiastun „Otwórz Oczy:”


Super się oglądało!
Świetny serial! czekam na drugi sezon!
Nie przepadam za polskimi produkcjami, ale.. chyba zmienię zdanie
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To many hardcore caffeine customers, this will not appear to be much, however
it’s sufficient together with the excessive dose of different components
corresponding to citrulline and beta-alanine. Plus, there’s a testosterone assist complex together
with vitamin D, zinc, and boron. On prime of that, should you’ve some
other health situations, particularly heart conditions, you must seek the advice of
together with your medical skilled. As said earlier, most pre-workout formulation increase your blood circulate and therefore result in high blood
pressure. If you’ve points with that or are suffering
from diabetes, you should keep away from pre-workouts with these elements.
It contains medical doses of proven fats burning elements for increasing energy expenditure along with tried and true
pre-workout elements.
Remember, the key to a successful exercise is fueling your body with the best vitamins.
Keep Away From these common pre-workout snack errors,
and you’ll be nicely on your method to reaching your health targets.
Instead of all the time reaching for an power drink,
let’s just begin fueling our body with the right foods!
I’ve given you a ton of ideas above, but let’s breakdown a
couple of of the best foods for that power enhance.
Moreover, there is some research exhibiting that the pre-workout protein consumption could cut back muscle soreness later by
offering immediate access to protein for recovery.
You should look for a pre-workout that has a minimum of 2.5 grams of betaine anhydrous.
Some much less evident ingredients are sometimes listed right here because they fall beneath what’s legally required to label with an quantity.
That’s why it’s essential to know no less than a little bit concerning the
components in your pre-workout, but we’ll get into that shortly.
Are you on the lookout for a powerful pre-workout supplement with not considered
one of the nasty additives?
If you’re on the lookout for a general all-purpose pre exercise complement,
there’s no scarcity of options on the market to choose
from. Add Efficiency Lab® MCT as a fast-acting mind fuel that matches completely with
our high pre exercises, especially Pre Lab Pro. Moderate- and low-dose
caffeine may go better than megadosing for athletes. This
is one reason why many athletes at the moment are in search
of out mildly stimulating or stim-free sport formulation.
Pre-workouts ought to be paired with a structured coaching program designed by a certified
health professional. After all, these supplements are
solely as efficient because the workouts they’re meant to support.
Gainful Pre Exercise is a personalised supplement that contains a blend of caffeine, L-theanine, L-citrulline, and beta-alanine.
Because the product is personalised, the precise quantities of
these ingredients, in addition to the nutrition information, will
vary. However, one serving accommodates simply 1 gram of creatine,
which may not be enough to supply muscle achieve advantages (8).
Robust pre-workouts provide a big quantity of caffeine and other stimulants to jolt your
senses and sharpen your focus, making certain you are able to go from
the time you enter the fitness center. With the addition of such compounds as citrulline malate and beta-alanine, they also assist
increased power, power, and endurance whereas dialing in laser-like focus,
to not point out epic muscle pumps. A pre-workout complement usually comes in a powder or drink
form (although pre-workout pills and bars are additionally options).
These purpose to reinforce your efficiency when exercising
– though the particular dietary method varies between totally different brands.
This pre-workout powder additionally uses a pleasant dose of Betain and a massive 8-gram dose of citrulline malate, together with
a three.6-gram dose of beta-alanine to bolster its muscle-building
talents even further. Legion Pulse is a great alternative should you want that little extra increase of energy before your workout.
It’s received 350mg caffeine per serving, which is in a
position to give the nervous system enough to get going and be ready for something.
This dangerous boy additionally has a mighty 400-gram dose of caffeine to offer you a serious
vitality increase so you’ll have the ability to smash your exercises.
This bad boy makes use of L-citrulline malate, beta-alanine, and my personal favorite,
creatine monohydrate. Plus, shoutout to the coconut water powder in there –
refreshing and unexpected!
Armed with hard-hitting stimulants like Beta PEA, Alpha Yohimbine and Eria Jarensis, Flame pulls out all stops
for a high-stim pre-workout. Depending on the elements, individuals with insomnia,
coronary heart problems, anxiety, caffeine sensitivity and people pregnant
or breastfeeding ought to be cautious of taking a pre-workout, notes Mitri.
One essential caveat Fiske notes is that creatine supplementation is not beneficial for people with kidney disease, as unwanted facet effects
of creatine can embody kidney injury. Sure, you would just have a quantity of cups of coffee to get your brain in gear, but it’s a lot simpler in concentrated form in a supplement [9].
As with any complement, it’s best to speak with a registered dietitian or your doctor earlier than starting
a pre-workout to make sure it’s a good suggestion for you and your personal health historical past.
The timing of your pre-workout complement is essential for maximizing its muscle-building benefits.
A place for for these who consider that correct diet and intense training are all you want to build an amazing physique.
Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding,
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For a pre-workout to be efficient for blood move you need no
much less than 4 grams of L-citrulline or 6 grams
of Citrulline Malate. A nice selection is Altius from
Jacked Manufacturing Unit with eight grams of L-citrulline.
Altius is a clinically-dosed, „No BS” pre exercise with none artificial sweeteners or unnecessary filler elements.
The vegan pre-workout from Naked Vitamin provides a
serious vitality increase to get your muscles across the finish line during your subsequent workout session. The pre-workout supplement is
keto and vegan-friendly, made with all-natural
ingredients with no carbs or sugars!
This can result in issue falling asleep or disrupted sleep throughout the
evening. Certain ingredients, corresponding to creatine or excessive doses of
beta-alanine, might cause discomfort within the digestive system.
This part will discover some generally used pre-workout ingredients, their
functions, and the beneficial doses primarily based on scientific research and expert recommendations.
Crazy Diet stands behind the standard of its product by offering a 60-day
satisfaction money-back assure. This demonstrates their confidence within the efficiency and effectiveness of their pre-train formula.
Athletes can depend on this product to reinforce their efficiency with out discomfort or
adverse effects.
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Crafting a workout plan with the right pairings can lead
to higher positive aspects and a balanced physique.
Make sure you’re lifting together with your shoulders and back muscular tissues quite than your
arms. Lifters and health lovers categorize these into 6 distinct
muscle teams to help them goal all areas of their body and ensure they build energy and muscle mass evenly.
When first starting with a exercise routine to construct muscle, it could help to take it slow.
This contains both the forms of exercises a person does and how lengthy they carry out them for.
It automates your programming, adapts to your progress, and
optimizes your workouts, so that you don’t need to overthink it.
Nevertheless, while full physique splits can preserve your muscle mass, they will not be optimal for long-term growth.
The lack of specialization can result in inadequate quantity for particular muscle teams.
If your objective is to construct muscle, consider this strategy a stopgap somewhat than a permanent answer.
Both of these muscular tissues run alongside the whole size of your spine, but they’re
at their thickest in your lumbar area. Opposite to popular belief,
your trapezius is much larger than what you can see above your shoulders when you’re looking in the mirror.
The muscle runs up alongside your rib cage and inserts on the within, virtually to the entrance, of your humerus,
your upper arm bone. Let’s take a more in-depth have a glance at every of these
muscle groups and how to practice them.
It’s been practiced for so lengthy as individuals have been working out and is as related right now because it was
in ancient Greece. If you are feeling you might be
overtraining, you have to take a relaxation from lifting.
Even superior trainees will experience overtraining, as life-style
adjustments can creep up on you.
Furthermore, the vary of motion with a dumbbell
bench press is greater, which may benefit muscle progress.
Dips are a basic body weight exercise that helps construct strength and
muscle within the chest, triceps, and shoulders.
Maintain your elbows relatively close to your physique and go all the means
in which down and all the means in which up for a full contraction on the high of the motion.
Your calves are pushing muscle tissue, so add three sets of calf raises at the end
of push days, 6–8 reps on the strength-focused and 10–12 on the
hypertrophy-focused.
Welcome to the land of the five-day cut up, house of countless bodybuilding giants who know tips on how to direct the massive damage to the goal muscular tissues they practice every day.
If you are critical about your coaching and making gainz,
and the fitness center is your second house (bordering on the
first), this is exactly where you wish to be. Whether it is increasing
weight, reps, units, or time beneath rigidity …
The longer you’ve got been coaching, the harder it’s to maintain seeing outcomes doing the identical exercises.
Whereas the focus here is on strength training, incorporating cardiovascular workout routines is important for general health.
Cardio improves coronary heart health, aids in weight administration, and can improve restoration by growing blood circulate to
the muscle tissue. For those that prefer or are restricted to fewer workouts per
week, full-body routines may be an option.
However I’ll additionally talk about the necessary movement patterns
in a full body workout, one of the best full physique workout for beginners, and probably the most generally requested questions regarding
full body workouts. While the upper decrease routine is arguably
the finest option for a 4-day cut up, there are different options
to think about. This isolation train allows you to focus particularly in your biceps,
making them pop and bettering your general arm aesthetics.
StrengthLog is 100% free to download and use as a workout tracker
and basic power training app. The leg press continues to be valuable for creating
leg strength, particularly should you struggle with
proper squat form as a result of mobility limitations or accidents.
Combining leg and shoulder exercises is a strategic
strategy to reaching overall power and stability.
„Leg workout routines like squats and lunges interact massive muscle teams, whereas shoulder workout routines, corresponding to overhead presses and lateral raises concentrate on the deltoid muscles”, added Arora.
This pairing permits you to optimise your workout
by alternating between decrease and upper physique workout routines, offering stability and stopping fatigue in specific muscle groups.
Yes, 20 minute full body workouts may be effective
if they’re done with the right depth and frequency.
This type of routine is great for those who have restricted time however nonetheless
want to get in a good exercise. Simply ensure to incorporate workouts that focus on all
main muscle teams and give attention to compound movements.
Yes, a full body weight training program can get you ripped as
long as they’re done with proper intensity and frequency.
Simply be positive to’re pushing yourself in each set
and never holding back. When your objective is to cut back physique fats,
your coaching needs to be constant. A extra essential variable,
though, shall be general calorie steadiness. You may wish to consider the size of the muscle group you’re coaching.
Whereas you can (and should) format the exercises in the
identical means you do a weight lifting split, you might also use attention-grabbing protocols like circuit workouts
and AMRAPs. Ideally, you must stick with a workout plan for 8-12 weeks, but you possibly can go longer.
As Quickly As you start to see diminishing returns, you realize it’s time to reassess.
Now, you might not have access to a barbell or you
may not be prepared to make use of a barbell for some of these workouts.
You’ll notice improved posture, as your chest and back work in harmony to support
your spine. You can make the exercise easier by performing kneeling push ups or
more challenging by using an elastic band for added resistance.
Energy training could be classified in accordance with the joints concerned in a particular movement.
Nonetheless, as you progress via your session, you will turn into extra fatigued, making it harder to increase the load for
every train. „You can nonetheless get insanely robust and set new PRs with that,” Ferruggia says.
Otherwise, you would be running a nine-day cut up, which just wouldn’t be sensible.
In this text, we are going to discuss one of the best
muscle teams to work collectively, that means you presumably can create essentially the most optimal coaching routine.
After 8-12 weeks, take a relaxation period of 1-2
weeks, then start a model new plan. You can maintain the identical plan if you’d like as nicely, or simply make small adjustments
like the order of your workout or the rep scheme.
For instance, you may merely simply need to do reps
of for you big lifts rather than reps of 5-8.
Combining workouts with correct type and varying resistance stimulates muscle groups successfully.
Understanding how muscles work together is key to an efficient exercise.
It refers to exercising muscle groups that support one another throughout actions.
This methodology helps to somewhat prevent overlap and overtraining.
You can by no means absolutely prevent it because our muscle tissue are designed to
work collectively. How much expertise you might have may
also change how many workout routines per muscle group you have
to do. It Is extra about how lively you’re as an entire than how many workout
routines per muscle group you do. Clearly, the extra exercises you do, the extra calories you’ll burn. Simply be certain that whatever set
and rep scheme you select is based around your goals.
And based on Bret Contreras, a glute-training expert in Phoenix,
the majority of individuals neglect them. You can alternate your foot placement every set or dedicate one month to training the calves using one foot position after which
switching it. As A Substitute of thinking about decreasing your shoulders
toward the floor, take into consideration driving
your hips backward, which will trigger them to hinge,
says Tumminello.
Perform three units of 5–6 reps, adding weight to the bar each set.
Your ultimate set should be a real wrestle to finish with good
type. The quantity of preliminary units is dependent upon your main exercise’s weight.
The upside, nevertheless, is you’ve your weekends to
relaxation up and recover so you’ll find a way to really feel properly
rested by Monday to begin the cycle anew. The hardest part for
most people is usually both vitamin or exercise progression. Not everybody research diet and dietetics, or train science for that matter.
In Any Other Case, you could end up hurting yourself, or on the very least not seeing optimal
results.
The bench press is the main occasion for powerlifters measuring upper-body energy throughout a competition. For bodybuilders,
it permits using heavier hundreds than other chest workout
routines to stimulate muscle development. Examples of compound workout routines embrace squats, deadlifts, bench presses, and pull-ups, while the
biceps curl, triceps extension, and leg extension are prime examples
of isolation workouts. The rep ranges in our 5 day workout cut
up programs can additionally be slightly altered.
Many common exercises will already goal many of these
muscle groups on every given day. For example, the bench press
targets the chest, triceps, and shoulders, making it
best for day 3 of this routine. One method, typically seen in „bro splits”, is
to easily prepare the muscular tissues by body components.
For examle, what this implies is to have a „chest” day the place all you practice is the chest.
Nonetheless, remember that the chest consists of a quantity of different muscle tissue, so these days would use isolation workout routines for each
indivudal muscle inside the chest muscle group.
All higher physique and many decrease body workouts require a robust grip.
If your grip fails, you might find that you simply can’t proceed your set, even though you haven’t fatigued the goal muscle.
Take extra duty in your results by creating your personal exercises.
Schooling – writing your personal workouts could be a useful learning experience.
Armed with this information, even should you never write your personal program once more, you’ll find it so much easier to tell the difference
between the nice cookie-cutter applications
and the bad.
Squats and lunges are also good ways of participating the lower body.
The American Council on Train advises on figuring out lateral raises, overhead presses and front raises to sculpt and strengthen your shoulders.
Nonetheless others say there’s no such
factor as one of the best muscle group combinations to workout together.
Instead, your resistance coaching exercises ought to revolve around a single train, such as the squat,
bench press, or deadlift. Embarking on a fitness journey demands good decisions,
especially with muscle group combinations.
Working out the proper muscles collectively can unleash sudden power features and transformative results.
To optimize hypertrophy, hold your rep vary in the 8-12
range, with shorter relaxation intervals (30-60 seconds) to maintain up depth and metabolic stress.
Leg and shoulder workout routines make a fantastic pairing as a result
of they aim different areas, allowing you to offer every muscle group sufficient focus with out overloading one space.
For instance, a bench press activates the pectoral muscular tissues, while a bent-over row strengthens the latissimus dorsi.
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