{"id":3,"count":140,"description":"Cviky a tr\u00e9ningy<\/b> je kateg\u00f3ria, ktor\u00e1 v\u00e1m pom\u00f4\u017ee <\/span>zostavi\u0165 si tr\u00e9ning na doma <\/b>aj <\/span>do posil\u0148ovne.<\/b> V \u010dl\u00e1nkoch n\u00e1jdete cviky na <\/span>jednotliv\u00e9 svalov\u00e9 partie <\/b>a <\/span>cel\u00e9 telo. <\/b>V\u010faka tomu, \u017ee sa nau\u010d\u00edte cvi\u010di\u0165 spr\u00e1vne, \u013eah\u0161ie dosiahnete svoje ciele, \u010di u\u017e ide o <\/span>rast svalov<\/b> alebo <\/span>chudnutie.<\/b>\r\n

Ako na tr\u00e9ning v posil\u0148ovni?\u00a0<\/strong><\/h2>\r\n\u010ci u\u017e ste za\u010diato\u010dn\u00edk alebo pokro\u010dil\u00fd, ur\u010dite v\u00e1s zauj\u00edma, ako si zostavi\u0165 vlastn\u00fd <\/span>tr\u00e9ningov\u00fd pl\u00e1n<\/span><\/a> alebo ak\u00e9 v\u00e1hy dv\u00edha\u0165 pre <\/span>rast svalov, sily a chudnutie<\/span><\/a>. Va\u0161e ciele pritom dosiahnete\u00a0 \u013eah\u0161ie, ke\u010f sa budete vedie\u0165 vyhn\u00fa\u0165 <\/span>naj\u010dastej\u0161\u00edm tr\u00e9ningov\u00fdm chyb\u00e1m<\/span><\/a>. N\u00e1jdete tu tipy na cviky na <\/span>zadok a nohy<\/span><\/a>, <\/span>ramen\u00e1<\/span><\/a>, <\/span>chrb\u00e1t<\/span><\/a>, <\/span>biceps<\/span><\/a>, <\/span>triceps<\/span><\/a> \u010di <\/span>brucho a core<\/span><\/a>. V\u00fdsledky z tr\u00e9ningu najlep\u0161ie podpor\u00edte kvalitnou stravou a <\/span>regener\u00e1ciou<\/span><\/a>.\u00a0<\/span>\r\n

Ako cvi\u010di\u0165 s vlastnou v\u00e1hou?<\/strong><\/h2>\r\nAj cvi\u010denie s <\/span>vlastnou v\u00e1hou<\/span><\/a> v\u00e1s m\u00f4\u017ee dosta\u0165 do formy. Nau\u010dte sa, ako najlep\u0161ie precvi\u010di\u0165 <\/span>zadok<\/span><\/a> bez pou\u017eitia z\u00e1\u0165a\u017ee alebo ako do tr\u00e9ningu zaradi\u0165 r\u00f4zne <\/span>vari\u00e1cie plankov<\/span><\/a> a \u010fal\u0161ie <\/span>cviky na brucho<\/span><\/a>. Ak si chcete zatr\u00e9nova\u0165 aj vonku, napr\u00edklad na <\/span>workoutovom ihrisku<\/span><\/a>, tie\u017e ocen\u00edte in\u0161pir\u00e1ciu na <\/span>cviky na hrazde<\/span><\/a> pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch.<\/span>\r\n

Ak\u00e9 pom\u00f4cky m\u00f4\u017eete vyu\u017ei\u0165 pri tr\u00e9ningu?\u00a0<\/strong><\/h2>\r\nTr\u00e9ningov\u00fa rutinu v\u00e1m spestria aj zauj\u00edmav\u00e9 fitness pom\u00f4cky. Cvi\u010dili ste u\u017e niekedy s <\/span>medicinbalom<\/span><\/a>, <\/span>gumou<\/span><\/a> alebo <\/span>balan\u010dnou podlo\u017ekou<\/span><\/a>? Ob\u013e\u00faben\u00fdm \u0161portov\u00fdm pr\u00edslu\u0161enstvom je aj <\/span>\u0161vihadlo<\/span><\/a>, ktor\u00e9 je ide\u00e1lne na HIIT alebo in\u00fd intenz\u00edvny kardio tr\u00e9ning. A ak je va\u0161ou dom\u00e9nou silov\u00e9 cvi\u010denie a h\u013ead\u00e1te sp\u00f4sob, ako zdvihn\u00fa\u0165 v\u00e4\u010d\u0161ie v\u00e1hy napr\u00edklad na m\u0155tvy \u0165ah, u\u013eah\u010dia v\u00e1m to <\/span>trha\u010dky<\/span><\/a>.\u00a0<\/span>\r\n

L\u00e1ka v\u00e1s vytrvalostn\u00fd \u0161port \u010di chcete rehabilitova\u0165?<\/strong><\/h2>\r\nVa\u0161e telo ocen\u00ed aj kardio tr\u00e9ning. Preto nie je na \u0161kodu vysk\u00fa\u0161a\u0165 <\/span>cyklistiku<\/span><\/a>, <\/span>beh<\/span><\/a> alebo <\/span>pl\u00e1vanie<\/span><\/a>, ktor\u00e9 maj\u00fa mno\u017estvo zdravotn\u00fdch benefitov. D\u00f4le\u017eit\u00fd je aj stre\u010ding a mobilita, a tak je u\u017eito\u010dn\u00e9 vedie\u0165 cvi\u010di\u0165 <\/span>jogu<\/span><\/a> \u010di spr\u00e1vne pou\u017e\u00edva\u0165 <\/span>foam roller<\/span><\/a>.<\/span>\r\n

Ako si poradi\u0165 so zdravotn\u00fdmi probl\u00e9mami?\u00a0<\/strong><\/h2>\r\nSo \u0161portom sa sp\u00e1jaj\u00fa aj ob\u010dasn\u00e9 \u00farazy a bolesti. Ur\u010dite tak chcete vedie\u0165, \u010do robi\u0165, ke\u010f si <\/span>natiahnete sval<\/span><\/a> alebo v\u00e1s tr\u00e1pi <\/span>tenisov\u00fd lake\u0165<\/span><\/a>. Tie\u017e v\u00e1m porad\u00edme, ako predch\u00e1dza\u0165 <\/span>bolestiam chrbta<\/span><\/a> alebo ako cvi\u010di\u0165\u00a0 s <\/span>bo\u013eav\u00fdmi<\/span><\/a> alebo <\/span>praskaj\u00facimi kolenami<\/span><\/a>.<\/span>","link":"https:\/\/gymbeam.sk\/blog\/9-treningove-plany\/","name":"Cviky a tr\u00e9ningy","slug":"9-treningove-plany","taxonomy":"category","parent":0,"meta":[],"acf":[],"yoast_head":"\nCviky a tr\u00e9ningy - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cviky a tr\u00e9ningy je kateg\u00f3ria, ktor\u00e1 v\u00e1m pom\u00f4\u017ee zostavi\u0165 si tr\u00e9ningov\u00fd pl\u00e1n doma aj v posil\u0148ovni, uk\u00e1\u017ee spr\u00e1vnu techniku cvikov \u010di cvi\u010denie s pom\u00f4ckami.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/9-treningove-plany\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cviky a tr\u00e9ningy - 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