{"id":165518,"date":"2020-05-13T00:00:00","date_gmt":"2020-05-12T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/"},"modified":"2022-03-03T16:15:56","modified_gmt":"2022-03-03T15:15:56","slug":"outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/","title":{"rendered":"Outdoorov\u00fd tr\u00e9nink &#8211; pro\u010d a jak za\u010d\u00edt s cvi\u010den\u00edm na \u010derstv\u00e9m vzduchu"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/#Proc_cvicit_venku\" title=\"Pro\u010d cvi\u010dit venku?&nbsp;\">Pro\u010d cvi\u010dit venku?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/#Jak_cvicit_venku\" title=\"Jak cvi\u010dit venku?\">Jak cvi\u010dit venku?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/#Park_%E2%80%93_idealni_outdoorove_fitko\" title=\"Park &#8211; ide\u00e1ln\u00ed outdoorov\u00e9 fitko\">Park &#8211; ide\u00e1ln\u00ed outdoorov\u00e9 fitko<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/#Jak_se_pripravit_na_trenink_venku\" title=\"Jak se p\u0159ipravit na tr\u00e9nink venku?\">Jak se p\u0159ipravit na tr\u00e9nink venku?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>D\u00e1v\u00e1te p\u0159ednost&nbsp;<strong>\u010derstv\u00e9mu vzduchu&nbsp;<\/strong>p\u0159ed&nbsp;<strong>posilovnou?&nbsp;<\/strong>Pokud v\u00e1h\u00e1te a boj\u00edte se, \u017ee outdoor tr\u00e9nink nen\u00ed tak efektivn\u00ed, tento \u010dl\u00e1nek je v\u011bnov\u00e1n pr\u00e1v\u011b v\u00e1m.&nbsp;Mo\u017en\u00e1 pat\u0159\u00edte k t\u011bm, kte\u0159\u00ed by r\u00e1di zkusili zm\u011bnu, ale nev\u00edte jak na to.&nbsp;Poznejte&nbsp;<strong>v\u00fdhody a nejlep\u0161\u00ed zp\u016fsoby&nbsp;<\/strong>cvi\u010den\u00ed venku, ale i&nbsp;<strong>n\u00e1vod na&nbsp;<\/strong>,,outdoorov\u00fd&#8221;&nbsp;<strong>tr\u00e9ninkov\u00fd pl\u00e1n.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_cvicit_venku\"><\/span>Pro\u010d cvi\u010dit venku?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Velkou \u010d\u00e1st&nbsp;<\/strong>sv\u00e9ho \u017eivota&nbsp;<strong>tr\u00e1v\u00edme v interi\u00e9ru,&nbsp;<\/strong>a to zejm\u00e9na b\u011bhem zimn\u00edch m\u011bs\u00edc\u016f.&nbsp;Zkuste se nyn\u00ed zamyslet nad t\u00edm, kolik hodin denn\u011b tr\u00e1v\u00edte na \u010derstv\u00e9m vzduchu b\u011bhem pracovn\u00edho dne.&nbsp;Pokud jste do\u0161li k \u010d\u00edslu ,,m\u00e1lo&#8221;, zkuste zv\u00e1\u017eit v\u00fdm\u011bnu&nbsp;<strong>tr\u00e9ninku v posilovn\u011b za cvi\u010den\u00ed venku&nbsp;<\/strong>b\u011bhem slune\u010dn\u00e9ho dne.&nbsp;Pokud si nejste jisti, toto je pouze&nbsp;<strong>n\u011bkolik d\u016fvod\u016f,&nbsp;<\/strong>kter\u00e9 by v\u00e1s mohly&nbsp;<strong>p\u0159esv\u011bd\u010dit.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Zlep\u0161\u00ed to va\u0161i n\u00e1ladu<\/h3>\n\n\n\n<p>Pobyt venku m\u00e1 obecn\u011b&nbsp;<strong>pozitivn\u00ed vliv na n\u00e1ladu.&nbsp;<\/strong>Pohyb na \u010derstv\u00e9m vzduchu nav\u00edc&nbsp;<strong>zlep\u0161uje n\u00e1ladu&nbsp;<\/strong>a&nbsp;<strong>redukuje depresi \u010di hn\u011bv.&nbsp;<\/strong>Podle v\u00fdzkumn\u00edk\u016f z Velk\u00e9 Brit\u00e1nie m\u00e1 ji\u017e&nbsp;<strong>5 minut cvi\u010den\u00ed&nbsp;<\/strong>v p\u0159\u00edrod\u011b pozitivn\u00ed vliv na n\u00e1ladu \u010dlov\u011bka.&nbsp;Nejlep\u0161\u00ed bude, kdy\u017e to vyzkou\u0161\u00edte p\u0159\u00edmo na sob\u011b, zkuste cestou z pr\u00e1ce str\u00e1vit alespo\u0148 5 minut&nbsp;<strong>proch\u00e1zkou v parku&nbsp;<\/strong>nebo lese, a pozorujte zm\u011bnu ve sv\u00fdch emoc\u00edch.&nbsp;<span style=\"color: #ff6600;\">[3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_-1124x751.jpeg\" alt=\"Tr\u00e9nink venku zlep\u0161uje n\u00e1ladu\" class=\"wp-image-219949\" width=\"843\" height=\"563\" title=\"Tr\u00e9nink venku zlep\u0161uje n\u00e1ladu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_-1124x751.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_-1536x1027.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_.jpeg 1563w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Z\u00edsk\u00e1te vitam\u00edn D<\/h3>\n\n\n\n<p><strong>Vitam\u00edn D&nbsp;<\/strong>t\u011blo z\u00edsk\u00e1v\u00e1&nbsp;<strong>ze slune\u010dn\u00edch paprsk\u016f&nbsp;<\/strong>nebo ve form\u011b&nbsp;<strong><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">suplement\u016f<\/span><\/a><\/span><\/strong>. Jeho&nbsp;<strong>nedostatek&nbsp;<\/strong>se projevuje zejm\u00e9na p\u0159i&nbsp;<strong>nedostatku slune\u010dn\u00edch dn\u00ed,&nbsp;<\/strong>v&nbsp;<strong>zimn\u00edm obdob\u00ed&nbsp;<\/strong>\u010di&nbsp;<strong>b\u011bhem karant\u00e9ny.&nbsp;<\/strong>Pokud nejste fanou\u0161ky v\u00fd\u017eivov\u00fdch dopl\u0148k\u016f, zkuste tr\u00e1vit v\u00edce \u010dasu venku, nap\u0159\u00edklad cvi\u010den\u00edm.&nbsp;Podle organizace NIH (National institute of Health) m\u016f\u017eete&nbsp;<strong>5 &#8211; 30 minutov\u00fdm pobytem&nbsp;<\/strong>na slunci mezi&nbsp;<strong>10:00 a 15:00&nbsp;<\/strong>alespo\u0148&nbsp;<strong>2x t\u00fddn\u011b&nbsp;<\/strong>zajistit&nbsp;<strong>dostate\u010dn\u00fd p\u0159\u00edjem vitam\u00ednu D.&nbsp;<\/strong>Je pro v\u00e1s p\u0159\u00edjem vitam\u00ednu d\u00edky vn\u011bj\u0161\u00edmu tr\u00e9ninku dostate\u010dn\u00fdm argumentem?&nbsp;Zkuste&nbsp;<strong>vym\u011bnit b\u011b\u017eeck\u00fd p\u00e1s za&nbsp;<\/strong>proch\u00e1zku nebo&nbsp;<strong>b\u011bh venku,&nbsp;<\/strong>a z\u00edsk\u00e1te z\u00e1rove\u0148 d\u016fle\u017eit\u00fd vitam\u00edn pro sv\u00e9 zdrav\u00ed.&nbsp;<span style=\"color: #ff6600;\">[1] [2] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_-1124x751.jpg\" alt=\"Tr\u00e9nink venku podporuje sebev\u011bdom\u00ed\" class=\"wp-image-219966\" width=\"843\" height=\"563\" title=\"Tr\u00e9nink venku podporuje sebev\u011bdom\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_.jpg 1797w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Podpo\u0159\u00edte sv\u00e9 sebev\u011bdom\u00ed<\/h3>\n\n\n\n<p>Tr\u00e9nink venku dok\u00e1\u017ee pozitivn\u011b ovlivnit i n\u00e1\u0161 mozek a cvi\u010den\u00ed na vzduchu&nbsp;<strong>stimuluje&nbsp;<\/strong>v\u0161echny&nbsp;<strong>lidsk\u00e9 smysly&nbsp;<\/strong>zp\u016fsobem, kter\u00fd&nbsp;<strong>cvi\u010den\u00ed v prostor\u00e1ch nedok\u00e1\u017ee nahradit.&nbsp;<\/strong>Tr\u00e9nink v exteri\u00e9ru&nbsp;<strong>zlep\u0161uje sebev\u011bdom\u00ed,&nbsp;<\/strong>a dokonce pobyt v bl\u00edzkosti vody a zelen\u011b je\u0161t\u011b zvy\u0161uje tento efekt.&nbsp;Krom\u011b toho jsou aktivity&nbsp;<strong>n\u00edzk\u00e9 a st\u0159edn\u00ed intenzity&nbsp;<\/strong>pro podporu sebev\u011bdom\u00ed&nbsp;<strong>lep\u0161\u00ed ne\u017e vysoce intenzivn\u00ed cvi\u010den\u00ed.&nbsp;<\/strong>Zkuste&nbsp;<strong>proch\u00e1zku, cyklistiku&nbsp;<\/strong>nebo t\u0159eba pr\u00e1ci na zahrad\u011b, zlep\u0161\u00edte si nejen kondi\u010dku, ale i&nbsp;<strong>sebed\u016fv\u011bru.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[3] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Sp\u00e1l\u00edte v\u00edce kalori\u00ed<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00-749x1124.jpeg\" alt=\"Pro\u010d cvi\u010dit venku? Je to zdarma a sp\u00e1l\u00edte velk\u00e9 mno\u017estv\u00ed kalori\u00ed.\" class=\"wp-image-220165\" title=\"Pro\u010d cvi\u010dit venku? Je to zdarma a sp\u00e1l\u00edte velk\u00e9 mno\u017estv\u00ed kalori\u00ed.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00.jpeg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>B\u011bh na p\u00e1su&nbsp;<\/strong>v posilovn\u011b&nbsp;<strong>nen\u00ed tot\u00e9\u017e&nbsp;<\/strong>jako se&nbsp;<strong>prob\u011bhnout v parku.&nbsp;<\/strong>Zm\u011bnu poc\u00edt\u00ed zejm\u00e9na va\u0161e&nbsp;<strong>klouby a vazy,&nbsp;<\/strong>kter\u00e9 jsou na povrchu&nbsp;<strong>b\u011b\u017eeck\u00e9ho p\u00e1su v\u00edce zat\u011b\u017eov\u00e1ny.&nbsp;<\/strong>Podpo\u0159\u00edte v\u0161ak i&nbsp;<strong>spalov\u00e1n\u00ed kalori\u00ed,&nbsp;<\/strong>proto\u017ee&nbsp;<strong>odpor vzduchu&nbsp;<\/strong>dok\u00e1\u017ee zv\u00fd\u0161it po\u010det sp\u00e1len\u00fdch kalori\u00ed a\u017e&nbsp;<strong>o 10%.&nbsp;<\/strong>Ur\u010dit\u011b tak\u00e9 neu\u0161kod\u00ed, pokud t\u011blu dop\u0159ejete pohyb&nbsp;<strong>na r\u016fzn\u00fdch povr\u0161\u00edch.&nbsp;<\/strong>Je jednodu\u0161\u0161\u00ed b\u011b\u017eet 5 km&nbsp;na b\u011b\u017e\u00edc\u00edm p\u00e1su, ne\u017e na trase v parku, kter\u00e1 stoup\u00e1, kles\u00e1 a m\u011bn\u00ed se jej\u00ed ter\u00e9n.&nbsp;Tr\u00e9nink venku je nav\u00edc o svobod\u011b a v\u00fdb\u011bru trasy podle vlastn\u00ed \u00favahy.&nbsp;Jsou m\u00edsta, kter\u00e1 ve m\u011bst\u011b nezn\u00e1te, nebo jste je dlouho nenav\u0161t\u00edvili?&nbsp;Poj\u010fte do toho a u\u017eijte si tr\u00e9nink v\u00edce, ne\u017e pouze \u010d\u00edslo na displeji stroje.&nbsp;<span style=\"color: #ff6600;\">[1] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Je to zdarma<\/h3>\n\n\n\n<p><strong>Cvi\u010den\u00ed v parku a na ve\u0159ejn\u00fdch prostranstv\u00edch&nbsp;<\/strong>je v neposledn\u00ed \u0159ad\u011b&nbsp;<strong>zdarma.&nbsp;<\/strong>Mo\u017en\u00e1 si toho a\u017e tak nev\u0161imnete, pokud m\u00e1te n\u011bjakou ,,speci\u00e1ln\u00ed&#8221; kartu na vstup do fitka, a poplatek se v\u00e1m strh\u00e1v\u00e1 z v\u00fdplaty nebo trval\u00fdm bankovn\u00edm p\u0159\u00edkazem.&nbsp;Zejm\u00e9na poplatky za skupinov\u00e9 tr\u00e9ninky jsou \u010dasto spojeny se zv\u00fd\u0161en\u00fdm poplatkem.&nbsp;<strong>Cena za cvi\u010den\u00ed&nbsp;<\/strong>se li\u0161\u00ed podle toho, zda jde o&nbsp;<strong>b\u011b\u017en\u00fd vstup do fitness centra, \u0159\u00edzen\u00fd tr\u00e9nink&nbsp;<\/strong>nebo&nbsp;<strong>cvi\u010den\u00ed s osobn\u00edm tren\u00e9rem,&nbsp;<\/strong>a ceny se tak\u00e9 li\u0161\u00ed&nbsp;<strong>podle lokality.&nbsp;85% Ameri\u010dan\u016f&nbsp;<\/strong>utrat\u00ed ro\u010dn\u011b na tato za\u0159\u00edzen\u00ed&nbsp;<strong>600 eur&nbsp;<\/strong>a&nbsp;<strong>15%&nbsp;<\/strong>dokonce&nbsp;<strong>je\u0161t\u011b v\u00edce.&nbsp;<\/strong>Tr\u00e9nink je v\u011bc\u00ed priorit, a pokud v\u00e1m vad\u00ed pach potu, \u010dek\u00e1n\u00ed na stroje nebo jin\u00e9 faktory typick\u00e9 pro fitko, vym\u011b\u0148te to za cvi\u010den\u00ed venku.&nbsp;U\u0161et\u0159en\u00e9 pen\u00edze za poplatky m\u016f\u017eete investovat nap\u0159\u00edklad do kvalitn\u011bj\u0161\u00edch tenisek.&nbsp;Ne v\u017edy se d\u00e1 tr\u00e9novat venku, d\u00e9\u0161\u0165, horko nebo mr\u00e1z z\u0159ejm\u011b nejsou ide\u00e1ln\u00ed na cvi\u010den\u00ed, ale minim\u00e1ln\u011b to m\u016f\u017eete st\u0159\u00eddat.&nbsp;B\u011bhem de\u0161t\u011b do fitka a lep\u0161\u00ed po\u010das\u00ed vyu\u017e\u00edt pro cvi\u010den\u00ed venku.&nbsp;<span style=\"color: #ff6600;\">[6] [7]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_cvicit_venku\"><\/span>Jak cvi\u010dit venku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Outdoorov\u00fd tr\u00e9nink m\u00e1 n\u011bkolik v\u00fdhod a je skv\u011blou&nbsp;<strong>alternativou fitness center.&nbsp;<\/strong>Pot\u0159ebujete si v tom&nbsp;<strong>naj\u00edt syst\u00e9m&nbsp;<\/strong>stejn\u011b tak, jako u klasick\u00e9ho cvi\u010den\u00ed ve fitku.&nbsp;Tr\u00e9ninkem venku dok\u00e1\u017eete&nbsp;<strong>shodit p\u0159ebyte\u010dn\u00e1 kila, nabrat svalovou hmotu a zlep\u0161it&nbsp;<\/strong>svou&nbsp;<strong>kondici.&nbsp;<\/strong>V t\u00e9to kapitole v\u00e1m d\u00e1me n\u011bkolik tip\u016f na&nbsp;<strong>outdoorov\u00e9 cviky,&nbsp;<\/strong>d\u00edky kter\u00fdm se&nbsp;<strong>dostanete do formy.&nbsp;<\/strong>N\u011bkter\u00e9 cviky pot\u0159ebuj\u00ed<strong> n\u00e1\u010din\u00ed,&nbsp;<\/strong>u jin\u00fdch v\u00e1m posta\u010d\u00ed voln\u011b&nbsp;<strong>dostupn\u00e9 p\u0159edm\u011bty v parc\u00edch a ve\u0159ejn\u00fdch m\u00edstech.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">B\u011bh<\/h3>\n\n\n\n<p><strong>B\u011bh&nbsp;<\/strong>je jedn\u00edm z&nbsp;<strong>nejpopul\u00e1rn\u011bj\u0161\u00edch forem tr\u00e9ninku,&nbsp;<\/strong>proto\u017ee je&nbsp;<strong>nen\u00e1ro\u010dn\u00fd na vybaven\u00ed&nbsp;<\/strong>a existuje&nbsp;<strong>mnoho variant,&nbsp;<\/strong>d\u00edky kter\u00fdm se dostanete do formy.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/behanie_OK-749x1124.jpg\" alt=\"Jak spr\u00e1vn\u011b b\u011bhat?\" class=\"wp-image-220106\" title=\"Jak spr\u00e1vn\u011b b\u011bhat?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/behanie_OK-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/behanie_OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/behanie_OK.jpg 800w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u011bhem&nbsp;<strong>posilujete&nbsp;<\/strong>sv\u00e9&nbsp;<strong>klouby a kosti,&nbsp;<\/strong>je skv\u011bl\u00fdm aerobn\u00edm cvi\u010den\u00edm, kter\u00e9 v\u00e1m pom\u016f\u017ee&nbsp;<strong>redukovat a udr\u017eet optim\u00e1ln\u00ed hmotnost,&nbsp;<\/strong>a z\u00e1rove\u0148 v\u00e1m&nbsp;<strong>zlep\u0161\u00ed n\u00e1ladu.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Existuje n\u011bkolik z\u00e1kladn\u00edch&nbsp;typ\u016f b\u011bhu<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\"> [9] [10] [11] [12]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-98502529-5c20-4ee0-8db9-66737f59418d\"><li><strong>Klasick\u00fd b\u011bh&nbsp;<\/strong>&#8211; jde o nejb\u011b\u017en\u011bj\u0161\u00ed typ b\u011bhu na&nbsp;<strong>kr\u00e1tkou&nbsp;<\/strong>nebo&nbsp;<strong>st\u0159edn\u00ed vzd\u00e1lenost.&nbsp;<\/strong>Je d\u016fle\u017eit\u00e9, aby byl vykon\u00e1v\u00e1n&nbsp;<strong>pravideln\u011b&nbsp;<\/strong>a v&nbsp;<strong>p\u0159irozen\u00e9m tempu.&nbsp;<\/strong>B\u011bhem klasick\u00e9ho b\u011bhu udr\u017eujte&nbsp;<strong>m\u00edrn\u00e9 a p\u0159irozen\u00e9 tempo,&nbsp;<\/strong>b\u011bhem kter\u00e9ho dok\u00e1\u017eete nap\u0159\u00edklad&nbsp;<strong>komunikovat s tr\u00e9ninkov\u00fdm partnerem.&nbsp;<\/strong>Nezapom\u00ednejte tak\u00e9 na&nbsp;<strong>spr\u00e1vou formu&nbsp;<\/strong>b\u011bhem b\u011bhu,&nbsp;<strong>ruce se h\u00fdbou jen m\u00edrn\u011b,&nbsp;<\/strong>a&nbsp;<strong>ramena, krk a z\u00e1da&nbsp;<\/strong>by m\u011bly b\u00fdt&nbsp;<strong>uvoln\u011bn\u00e9.&nbsp;<\/strong>Pravideln\u00fdm b\u011bhem tohoto typu zlep\u0161\u00edte svou&nbsp;<strong>aerobn\u00ed kapacitu.<\/strong><\/li><li><strong>Progresivn\u00ed b\u011bh&nbsp;<\/strong>&#8211; svou obt\u00ed\u017enost\u00ed se nach\u00e1z\u00ed mezi&nbsp;<strong>klasick\u00fdm a intervalov\u00fdm b\u011bhem.&nbsp;<\/strong>Jeho podstatou je&nbsp;<strong>b\u011b\u017eet p\u0159irozenou rychlost\u00ed&nbsp;<\/strong>a ukon\u010dit b\u011bh v&nbsp;<strong>rychlej\u0161\u00edm tempu.&nbsp;<\/strong>Tento typ se \u010dasto&nbsp;<strong>spojuje s b\u011bhem na dlouhou vzd\u00e1lenost,&nbsp;<\/strong>c\u00edlem je&nbsp;<strong>pravideln\u00e9 zrychlen\u00ed&nbsp;<\/strong>a ka\u017ed\u00fd kilometr trasy by m\u011bl b\u00fdt m\u00edrn\u011b rychlej\u0161\u00ed.&nbsp;<\/li><li><strong>B\u011bh na dlouhou vzd\u00e1lenost&nbsp;<\/strong>&#8211; v podstat\u011b jde o&nbsp;<strong>del\u0161\u00ed variantu klasick\u00e9ho b\u011bhu&nbsp;<\/strong>a jeho c\u00edlem je&nbsp;<strong>zlep\u0161it va\u0161i v\u00fddr\u017e.&nbsp;<\/strong>Trv\u00e1n\u00ed a vzd\u00e1lenost z\u00e1vis\u00ed na va\u0161\u00ed kondici a v\u00fddr\u017ei.&nbsp;Pokud se v\u00e1m zd\u00e1 b\u011bh na dlouh\u00e9 trat\u011b p\u0159\u00edli\u0161 nudn\u00fd, m\u016f\u017eete ho&nbsp;<strong>ozvl\u00e1\u0161tnit zm\u011bnami tempa a interval\u016f.&nbsp;<\/strong>Spr\u00e1vn\u00e1 d\u00e9lka dlouh\u00e9ho b\u011bhu by m\u011bla p\u0159edstavovat&nbsp;<strong>20 &#8211; 30%&nbsp;<\/strong>t\u00fddenn\u00ed ub\u011bhnut\u00e9 vzd\u00e1lenosti.&nbsp;Pokud za t\u00fdden ub\u011bhnete nap\u0159\u00edklad&nbsp;30 km, dlouh\u00fd b\u011bh by m\u011bl p\u0159edstavovat p\u0159ibli\u017en\u011b 6 &#8211;&nbsp;10 km.&nbsp;&nbsp;<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>B\u011bh do kopce&nbsp;<\/strong>&#8211; samotn\u00fd b\u011bh do kopce m\u00e1 n\u011bkolik forem, pat\u0159\u00ed mezi n\u011b nap\u0159\u00edklad sprint.&nbsp;Jde o&nbsp;<strong>p\u0159\u00edklad HIIT tr\u00e9ninku,&nbsp;<\/strong>jeho\u017e v\u00fdhodou je zna\u010dn\u00e9 spalov\u00e1n\u00ed kalori\u00ed za kr\u00e1tk\u00fd \u010das.&nbsp;T\u00edmto b\u011bhem&nbsp;<strong>zlep\u0161ujete vytrvalost, s\u00edlu a b\u011b\u017eeckou techniku.&nbsp;<\/strong>B\u011b\u017eet m\u016f\u017eete i&nbsp;<strong>formou opakov\u00e1n\u00ed (hill repeats),&nbsp;<\/strong>jsou to kr\u00e1tk\u00e9 \u00faseky b\u011bhem b\u011bhu do kopce.&nbsp;Opakov\u00e1n\u00ed je nejlep\u0161\u00ed d\u011blat na kopci s&nbsp;<strong>m\u00edrn\u00fdm stoup\u00e1n\u00edm od 4 do 6%.&nbsp;<\/strong>Dal\u0161\u00ed formou je&nbsp;<strong>kruhov\u00fd tr\u00e9nink&nbsp;<\/strong>do kopce&nbsp;<strong>(hill circuits),&nbsp;<\/strong>kter\u00fd m\u016f\u017eete d\u011blat na trase s odli\u0161n\u00fdmi kopci a r\u016fzn\u00fdm typem ter\u00e9nu.&nbsp;Najd\u011bte si trasu se st\u0159\u00edd\u00e1n\u00edm&nbsp;<strong>prudk\u00e9ho a m\u00edrn\u00e9ho stoup\u00e1n\u00ed,&nbsp;<\/strong>v \u010d\u00e1sti se stoup\u00e1n\u00edm zaberte, na rovin\u00e1ch udr\u017eujte tempo a sm\u011brem dol\u016f zpomalte.&nbsp;<\/li><li><strong>Fartlek&nbsp;<\/strong>&#8211; typ b\u011bhu, jeho\u017e n\u00e1zev poch\u00e1z\u00ed ze \u0161v\u00e9d\u0161tiny a ozna\u010duje&nbsp;<strong>,,hru s rychlost\u00ed&#8221;.&nbsp;<\/strong>Rozd\u00edl mezi klasick\u00fdmi formami b\u011bhu, nap\u0159\u00edklad intervalov\u00fdm a fartlekem, je, \u017ee fartlek je&nbsp;<strong>nestrukturovan\u00fd.&nbsp;<\/strong>D\u00edky t\u00e9to vlastnosti se v n\u011bm m\u00eds\u00ed n\u011bkolik r\u016fzn\u00fdch&nbsp;<strong>interval\u016f s odli\u0161nou vzd\u00e1lenost\u00ed a trv\u00e1n\u00edm.&nbsp;<\/strong>Podstatou je st\u0159\u00edd\u00e1n\u00ed rychl\u00fdch a kr\u00e1tk\u00fdch s pomalej\u0161\u00edmi, odpo\u010dinkov\u00fdmi \u00faseky.&nbsp;Vy sami si ur\u010dujete jejich d\u00e9lku a intenzitu b\u011bhem b\u011bhu, po nejbli\u017e\u0161\u00ed strom b\u011b\u017ete sprintem, po dal\u0161\u00edm chodn\u00edku odpo\u010d\u00edv\u00e1te, a takto dokola.&nbsp;Fartlek je skv\u011bl\u00fd&nbsp;<strong>pro skupinov\u00fd b\u011bh,&nbsp;<\/strong>kde vedouc\u00ed skupiny ur\u010duje tempo.&nbsp;Je to nejen&nbsp;<strong>z\u00e1bavn\u00e9,&nbsp;<\/strong>ale stejn\u011b&nbsp;<strong>motiva\u010dn\u00ed.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36322,48829,67378,81622,82663,85648\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Park_%E2%80%93_idealni_outdoorove_fitko\"><\/span>Park &#8211; ide\u00e1ln\u00ed outdoorov\u00e9 fitko<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bydl\u00edte pobl\u00ed\u017e parku se stromy, lavi\u010dkami, p\u0159\u00edpadn\u011b pom\u016fckami na vn\u011bj\u0161\u00ed tr\u00e9nink? Ud\u011blejte si z parku mezi \u010din\u017e\u00e1ky sv\u00e9 vlastn\u00ed fitko a vyu\u017eijte jeho sou\u010d\u00e1sti. A\u0165 u\u017e chcete procvi\u010dit konkr\u00e9tn\u00ed partie nebo cel\u00e9 t\u011blo, poznejte cviky, kter\u00e9 hrav\u011b zvl\u00e1dnete s pou\u017eit\u00edm lavi\u010dky nebo strom\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Kliky<\/h3>\n\n\n\n<p>Kliky m\u016f\u017eete d\u011blat na v\u00edce m\u00edstech a p\u0159izp\u016fsobit si je podle vlastn\u00edch p\u0159edstav.&nbsp;Skv\u011ble jimi procvi\u010d\u00edte zejm\u00e9na&nbsp;<strong>z\u00e1da, bicepsy, tricepsy a ramena.&nbsp;<\/strong>Vyzkou\u0161ejte&nbsp;<strong>lavi\u010dky, vyv\u00fd\u0161en\u00e9 z\u00eddky, schody&nbsp;<\/strong>nebo pouze zem.&nbsp;Pokud nechcete d\u011blat kliky p\u0159\u00edmo na zemi, skv\u011ble v\u00e1m poslou\u017e\u00ed i&nbsp;<strong>z\u00e1bradl\u00ed,&nbsp;<\/strong>zpevn\u011bte b\u0159icho a prove\u010fte nap\u0159\u00edklad 20 opakov\u00e1n\u00ed v s\u00e9rii.&nbsp;<span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>2. Dip na lavi\u010dce<\/strong><\/h3>\n\n\n\n<p>Dip je skv\u011bl\u00fd cvik zejm\u00e9na na&nbsp;<strong>tricepsy,&nbsp;<\/strong>ale zapojuj\u00ed se p\u0159i n\u011bm&nbsp;<strong>i ramena.&nbsp;<\/strong>Mo\u017enost\u00ed na dip je n\u011bkolik a jednou z nich je za pomoci lavi\u010dky.&nbsp;Sedn\u011bte si na lavi\u010dku a rukama se chy\u0165te vedle t\u011bla.&nbsp;<strong>Posu\u0148te se zadkem dop\u0159edu&nbsp;<\/strong>a rukama se d\u00e1le pevn\u011b dr\u017ete.&nbsp;<strong>Ohn\u011bte ramena a klesejte&nbsp;<\/strong>horn\u00ed \u010d\u00e1st\u00ed t\u011bla na zem.&nbsp;Mo\u017en\u00e1 se v\u00e1m cvik zd\u00e1 jednoduch\u00fd, ale vyzkou\u0161ejte ho, kvalitn\u011b j\u00edm procvi\u010d\u00edte tricepsy a ramena.&nbsp;Chcete, aby byl cvik n\u00e1ro\u010dn\u011bj\u0161\u00ed?&nbsp;Vyzkou\u0161ejte&nbsp;<strong>dip s v\u00fdkopem (Dip and Kick),&nbsp;<\/strong>krom\u011b klasick\u00e9ho pohybu rukou p\u0159i dipu mus\u00edte i&nbsp;<strong>vykopnout,&nbsp;<\/strong>\u010d\u00edm\u017e zapoj\u00edte i nohy a b\u0159icho. <span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>3. Plank<\/strong><\/h3>\n\n\n\n<p>Plank je cvik nen\u00e1ro\u010dn\u00fd na n\u00e1\u0159ad\u00ed, posta\u010d\u00ed v\u00e1m na to prostor na zemi. A\u0165 u\u017e d\u011bl\u00e1te plank na <strong>loktech nebo rukou, <\/strong>nejd\u016fle\u017eit\u011bj\u0161\u00ed je technika. Dejte se do pozice podobn\u00e9 klik\u016fm, <strong>lokty um\u00edst\u011bte pod ramena, <\/strong>sna\u017ete se m\u00edt <strong>t\u011blo v rovin\u011b, <\/strong>a zejm\u00e9na zadek. Plank zpev\u0148ujete cel\u00e9 t\u011blo a b\u011bhem prov\u00e1d\u011bn\u00ed cviku jist\u011b c\u00edt\u00edte pr\u00e1ci sval\u016f kolem bok\u016f a spodn\u00ed \u010d\u00e1sti zad. Pokud se v posledn\u00edch momentech t\u0159esete, d\u011bl\u00e1te to dob\u0159e. <span style=\"color: #ff6600;\">[15]<\/span> Chcete poznat <strong>v\u00fdhody planku? P\u0159e\u010dt\u011bte si <\/strong>n\u00e1\u0161 \u010dl\u00e1nek &#8211; <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.cz\/blog\/co-se-s-vami-stane-kdyz-budete-delat-plank-kazdy-den\/\" target=\"_blank\" aria-label=\"Co se s v\u00e1mi stane, kdy\u017e budete d\u011blat plank ka\u017ed\u00fd den (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Co se s v\u00e1mi stane, kdy\u017e budete d\u011blat plank ka\u017ed\u00fd de<\/a><\/strong><\/span><strong><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/blog\/co-se-s-vami-stane-kdyz-budete-delat-plank-kazdy-den\/\" target=\"_blank\" aria-label=\"Co se s v\u00e1mi stane, kdy\u017e budete d\u011blat plank ka\u017ed\u00fd den (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n<\/a><\/span><\/strong><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Plank nav\u00edc v\u016fbec nemus\u00ed b\u00fdt nuda zk\u0159\u00ed\u017een\u00e1 s odpo\u010d\u00edt\u00e1v\u00e1n\u00ed sekund. M\u016f\u017eete ho st\u0159\u00eddat a experimentovat se 47 variacemi tohoto cviku. Poznejte je v \u010dl\u00e1nku &#8211; <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-variace-planku\/\" target=\"_blank\" aria-label=\"47 nejlep\u0161\u00edch a \u0161\u00edlen\u011b z\u00e1bavn\u00fdch variac\u00ed plankingu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">47 nejlep\u0161\u00edch a \u0161\u00edlen\u011b z\u00e1bavn\u00fdch variac\u00ed plankingu<\/a><\/strong><\/span><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>4. Shyby<\/strong><\/h3>\n\n\n\n<p>Shyby na hrazd\u011b pat\u0159\u00ed mezi&nbsp;<strong>kl\u00ed\u010dov\u00e9 cviky&nbsp;<\/strong>pro&nbsp;<strong>vypracov\u00e1n\u00ed zad.&nbsp;<\/strong>V n\u011bkter\u00fdch parc\u00edch najdete&nbsp;<strong>outdoorov\u00e9 fitko s hrazdou,&nbsp;<\/strong>ale m\u016f\u017eete si pomoci i bez n\u011bj.&nbsp;Posta\u010d\u00ed v\u00e1m jak\u00e1koliv&nbsp;<strong>pevn\u00e1 ty\u010d&nbsp;<\/strong>v dostate\u010dn\u00e9 v\u00fd\u0161ce nebo&nbsp;<strong>stabiln\u00ed v\u011btev stromu.&nbsp;Chy\u0165te ty\u010d rukama&nbsp;<\/strong>p\u0159ibli\u017en\u011b v&nbsp;<strong>\u0161\u00ed\u0159ce ramen&nbsp;<\/strong>a u\u017e se k n\u00ed pouze&nbsp;<strong>p\u0159itahujte.&nbsp;<\/strong>V jedn\u00e9 s\u00e9rii je vhodn\u00e9 prov\u00e9st 10 shyb\u016f, co\u017e nen\u00ed pro za\u010d\u00e1te\u010dn\u00edky zrovna jednoduch\u00e9.&nbsp;Pokud proto u\u017e nem\u016f\u017eete ud\u011blat 10, ud\u011blejte kolik svedete, a&nbsp;<strong>v dal\u0161\u00ed s\u00e9rii&nbsp;<\/strong>prove\u010fte&nbsp;<strong>o jeden m\u00e9n\u011b.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[15] [16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/zhyby_-1124x800.jpg\" alt=\"Jak cvi\u010dit shyby?\" class=\"wp-image-220064\" width=\"843\" height=\"600\" title=\"Jak cvi\u010dit shyby?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zhyby_-1124x800.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zhyby_-400x285.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zhyby_-1536x1093.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zhyby_.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>5. Step-up<\/strong><\/h3>\n\n\n\n<p>Na poctiv\u00fd tr\u00e9nink nohou nepot\u0159ebujete moc stroj\u016f a n\u00e1\u0159ad\u00ed z t\u011blocvi\u010dny, vysta\u010d\u00edte si s jak\u00fdmkoliv vyv\u00fd\u0161en\u00fdm segmentem v parku.&nbsp;Pokud chcete poctiv\u011b procvi\u010dit sv\u00e9&nbsp;<strong>kvadricepsy, hamstringy a zadek,&nbsp;<\/strong>zkuste vyzkou\u0161et&nbsp;<strong>step-up.&nbsp;<\/strong>Postavte se p\u0159ed vyv\u00fd\u0161enou plochu, nap\u0159\u00edklad schody,&nbsp;<strong>vykro\u010dte nahoru&nbsp;<\/strong>levou nohou a&nbsp;<strong>zvedn\u011bte&nbsp;<\/strong>pravou nohu za sebe.&nbsp;Ud\u011blejte krok zp\u011bt a prove\u010fte cvik s v\u00fdm\u011bnou nohou.&nbsp;Step-up m\u016f\u017ee m\u00edt&nbsp;<strong>mnoho variant,&nbsp;<\/strong>kter\u00fdmi skv\u011ble procvi\u010d\u00edte svaly spodn\u00ed \u010d\u00e1sti t\u011bla.&nbsp;Jedn\u00edm z nich je&nbsp;<strong>step right up,&nbsp;<\/strong>p\u0159i v\u00fdstupu nohy nahoru m\u011bjte&nbsp;<strong>ruce&nbsp;<\/strong>pevn\u00e9 a p\u0159i zvednut\u00ed druh\u00e9 nohy je&nbsp;<strong>zvedn\u011bte do pozice p\u00edsmene ,,T&#8221;.&nbsp;<\/strong>Existuje mnoho zp\u016fsob\u016f, jak pou\u017e\u00edt schody pro tr\u00e9nink sval\u016f nohou.&nbsp;Kvadricepsy a hamstringy m\u016f\u017eete zpevnit nap\u0159\u00edklad i&nbsp;<strong>v\u00fdskoky do schod\u016f.&nbsp;<\/strong>V\u00fdskoky jsou skv\u011bl\u00fdm cvikem i na zlep\u0161en\u00ed&nbsp;<strong>stability t\u011bla,&nbsp;<\/strong>je v\u0161ak pot\u0159eba si p\u0159i dopadu d\u00e1vat pozor.&nbsp;Zkuste p\u0159i v\u00fdskoc\u00edch nedopadnout s moc vysokou silou a absorbovat n\u00e1raz cel\u00fdm t\u011blem.&nbsp;Mo\u017enost\u00ed na v\u00fdskoky je n\u011bkolik, rozhodn\u011b to z\u00e1vis\u00ed na prost\u0159ed\u00ed a va\u0161\u00ed form\u011b.&nbsp;<span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/OK-_-sk_kanie_cez_vihadlo__-749x1124.jpg\" alt=\"Jak sk\u00e1kat p\u0159es \u0161vihadlo?\" class=\"wp-image-220041\" title=\"Jak sk\u00e1kat p\u0159es \u0161vihadlo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-sk_kanie_cez_vihadlo__-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-sk_kanie_cez_vihadlo__-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-sk_kanie_cez_vihadlo__.jpg 800w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>6. Sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo<\/strong><\/h3>\n\n\n\n<p>Hled\u00e1te cvik na tr\u00e9nink nohou, p\u0159i kter\u00e9m se dob\u0159e zapot\u00edte?&nbsp;<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/svihadla\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">\u0160vihadlo<\/span><\/a><\/span> nen\u00ed pouze d\u011btsk\u00e1 hra\u010dka, krom\u011b pos\u00edlen\u00ed kondice j\u00edm dok\u00e1\u017eete v\u00fdborn\u011b procvi\u010dit i&nbsp;<strong>svaly spodn\u00ed \u010d\u00e1sti t\u011bla.&nbsp;<\/strong>Zkuste ho za\u0159adit do tr\u00e9ninkov\u00e9ho pl\u00e1nu a vyzkou\u0161ejte&nbsp;<strong>n\u011bkolik variant,&nbsp;<\/strong>kter\u00e9 lze se \u0161vihadlem vyzkou\u0161et.&nbsp;Krom\u011b klasick\u00e9ho sk\u00e1k\u00e1n\u00ed m\u016f\u017eete&nbsp;<strong>sk\u00e1kat na jedn\u00e9 noze, zvedat&nbsp;<\/strong>p\u0159i v\u00fdskoku&nbsp;<strong>kolena&nbsp;<\/strong>nebo&nbsp;<strong>k\u0159\u00ed\u017eit&nbsp;<\/strong>p\u0159i sk\u00e1k\u00e1n\u00ed&nbsp;<strong>nohy,&nbsp;<\/strong>p\u0159\u00edpadn\u011b&nbsp;<strong>ruce.&nbsp;<\/strong>Pokud jste za\u010d\u00e1te\u010dn\u00edk, zapojte varianty a\u017e po zvl\u00e1dnut\u00ed klasick\u00e9ho sk\u00e1k\u00e1n\u00ed, abyste p\u0159ede\u0161li potencion\u00e1ln\u00edm zran\u011bn\u00edm. <span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>7. V\u00fdpady<\/strong><\/h3>\n\n\n\n<p>Jak jste si ji\u017e asi v\u0161imli, v exteri\u00e9ru m\u016f\u017eete odtr\u00e9novat&nbsp;<strong>v\u0161echny cviky s vlastn\u00ed v\u00e1hou.&nbsp;<\/strong>Pokud mluv\u00edme o poctiv\u00e9m tr\u00e9ninku nohou, nesm\u00edme zapomenout na&nbsp;<strong>v\u00fdpady.&nbsp;<\/strong>Jsou jednoduch\u00e9, m\u016f\u017eete vyzkou\u0161et&nbsp;<strong>n\u011bkolik variant,&nbsp;<\/strong>a skv\u011ble jimi procvi\u010d\u00edte&nbsp;<strong>kvadricepsy, hamstringy a zadek.&nbsp;<\/strong>Z\u00e1kladn\u00ed pohyb p\u0159i statick\u00e9m v\u00fdpadu je p\u0159es jednu nohu, kterou&nbsp;<strong>vykro\u010d\u00edte vp\u0159ed&nbsp;<\/strong>tak, aby se ob\u011b&nbsp;<strong>kolena&nbsp;<\/strong>prohnula&nbsp;<strong>v p\u0159ibli\u017en\u011b 90\u00b0 \u00fahlu.&nbsp;<\/strong>Vyzkou\u0161et si m\u016f\u017eete i&nbsp;<strong>v\u00fdpady s ch\u016fz\u00ed, v\u00fdpady s v\u00fdskokem&nbsp;<\/strong>nebo&nbsp;<strong>reverzn\u00ed v\u00fdpady,&nbsp;<\/strong>p\u0159i kter\u00fdch ud\u011bl\u00e1te krok vzad.&nbsp;Pokud m\u00e1te nabl\u00edzku lavi\u010dku, zkuste nap\u0159\u00edklad&nbsp;<strong>bulharsk\u00fd split v\u00fdpad (Bulgarian Split Lunge),&nbsp;<\/strong>kter\u00fdm procvi\u010d\u00edte kvadricepsy a zadek.&nbsp;Jednu z nohou dejte&nbsp;<strong>n\u00e1rtem dol\u016f&nbsp;<\/strong>na sedadlo lavi\u010dky, druhou p\u0159ed sebe&nbsp;<strong>v \u00fahlu 90\u00b0,&nbsp;<\/strong>a z t\u00e9to pozice prov\u00e1d\u011bjte&nbsp;<strong>pohyb dol\u016f.&nbsp;<\/strong>V\u00fdpady se daj\u00ed d\u011blat&nbsp;<strong>kdekoliv,&nbsp;m\u016f\u017eete <\/strong>je ud\u011blat n\u00e1ro\u010dn\u011bj\u0161\u00edmi&nbsp;<strong>pou\u017eit\u00edm z\u00e1va\u017e\u00ed&nbsp;<\/strong>nebo&nbsp;<strong>zm\u011bnou tempa.&nbsp;<\/strong>D\u016fle\u017eit\u00e9 je, aby v\u00e1s to bavilo a stejn\u011b tak splnilo \u00fa\u010del.&nbsp;<span style=\"color: #ff6600;\">[14] [18]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/v_pady__-1124x750.jpg\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit v\u00fdpady s vlastn\u00ed vahou?\" class=\"wp-image-220006\" width=\"843\" height=\"563\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit v\u00fdpady s vlastn\u00ed vahou?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/v_pady__-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/v_pady__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/v_pady__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/v_pady__.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>8. D\u0159epy<\/strong><\/h3>\n\n\n\n<p><strong>D\u0159epy&nbsp;<\/strong>jsou jedn\u00edm ze z\u00e1kladn\u00edch cvik\u016f zam\u011b\u0159en\u00fdch na&nbsp;<strong>procvi\u010den\u00ed sval\u016f doln\u00ed \u010d\u00e1sti t\u011bla.&nbsp;<\/strong>Jejich p\u0159idanou hodnotou je tak\u00e9&nbsp;<strong>zlep\u0161en\u00ed stability a s\u00edly st\u0159edu t\u011bla.&nbsp;<\/strong>D\u0159epy jsme se ur\u010dit\u011b v\u0161ichni u\u010dili u\u017e na z\u00e1kladn\u00ed \u0161kole, ale jde o technicky n\u00e1ro\u010dn\u00fd cvik, proto je pot\u0159eba db\u00e1t na jeho spr\u00e1vn\u00e9 prov\u00e1d\u011bn\u00ed.&nbsp;Tud\u00ed\u017e<strong> pohyb by m\u011bl b\u00fdt podobn\u00fd sedu,&nbsp;<\/strong>a ne oh\u00fdbat se v kolenou.&nbsp;V\u00e1\u0161&nbsp;<strong>zadek&nbsp;<\/strong>by m\u011bl&nbsp;<strong>sm\u011b\u0159ovat dozadu&nbsp;<\/strong>a vy byste m\u011bli c\u00edtit&nbsp;<strong>p\u0159esun v\u00e1hy na paty.&nbsp;<\/strong>B\u011bhem d\u0159epu byste se m\u011bli d\u00edvat p\u0159ed sebe a m\u00edt&nbsp;<strong>uvoln\u011bn\u00e1 ramena.&nbsp;<\/strong>Pot\u0159ebujete si udr\u017eet&nbsp;<strong>narovnan\u00e1 z\u00e1da,&nbsp;<\/strong>pokud v\u00e1m ale p\u0159i d\u0159epu padnou nata\u017een\u00e9 ruce na kolena, je to znamen\u00ed, \u017ee m\u00e1te prohnut\u00e1 z\u00e1da.&nbsp;<strong>Kolena&nbsp;<\/strong>by p\u0159i d\u0159epu m\u011bla j\u00edt&nbsp;<strong>m\u00edrn\u011b ven&nbsp;<\/strong>a \u010d\u00e9\u0161ky kolen by m\u011bly m\u00edt stejn\u00fd sm\u011br jako palce na noh\u00e1ch.&nbsp;V neposledn\u00ed \u0159ad\u011b byste p\u0159i d\u0159epu m\u011bli dr\u017eet&nbsp;<strong>nohy na zemi&nbsp;<\/strong>a p\u0159i&nbsp;<strong>pohybu nahoru&nbsp;<\/strong>se&nbsp;<strong>odrazit zp\u011bt.&nbsp;<\/strong>I d\u0159epy pat\u0159\u00ed mezi cviky s&nbsp;n\u011bkolika variantami, zn\u00e1m\u00e9 jsou nap\u0159\u00edklad&nbsp;<strong>sumo d\u0159epy,&nbsp;<\/strong>p\u0159i kter\u00fdch m\u00e1te nohy v&nbsp;<strong>\u0161ir\u0161\u00ed pozici ne\u017e boky&nbsp;<\/strong>a&nbsp;<strong>palce na noh\u00e1ch&nbsp;<\/strong>jsou vyto\u010den\u00e9&nbsp;<strong>m\u00edrn\u011b ven.&nbsp;<\/strong><span style=\"color: #ff6600;\">[13] [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete se dozv\u011bd\u011bt v\u00edce informac\u00ed o <strong>d\u0159epech a v\u00fdpadech? <\/strong>P\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek &#8211;<a href=\"https:\/\/gymbeam.cz\/blog\/jak-delat-drepy-a-vypady-spravne\/\" target=\"_blank\" aria-label=\" Jak d\u011blat d\u0159epy a v\u00fdpady spr\u00e1vn\u011b? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\"><strong>Jak d\u011blat d\u0159epy a v\u00fdpady spr\u00e1vn\u011b?<\/strong><\/span><\/span><\/a> Dozv\u00edte se v n\u011bm o <strong>spr\u00e1vn\u00e9 technice d\u0159ep\u016f a v\u00fdpad\u016f, <\/strong>ale i r\u016fzn\u00fdch <strong>typech t\u011bchto cvik\u016f.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u011b\u0159\u00edme, \u017ee jsme v\u00e1s v\u00fdb\u011brem n\u011bkolika cvik\u016f inspirovali a sn\u00ed\u017eili va\u0161e obavy z tr\u00e9ninku venku. Mo\u017enost\u00ed pro tr\u00e9nink je mnoho a m\u016f\u017eete je kombinovat podle vlastn\u00edho uv\u00e1\u017een\u00ed a fitness c\u00edl\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_se_pripravit_na_trenink_venku\"><\/span>Jak se p\u0159ipravit na tr\u00e9nink venku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aby m\u011bl tr\u00e9nink smysl a p\u0159in\u00e1\u0161el v\u00fdsledky, pot\u0159ebujete si v n\u011bm vytvo\u0159it syst\u00e9m. Tr\u00e9ninkov\u00fd pl\u00e1n nen\u00ed u\u017eite\u010dn\u00fd pouze p\u0159i cvi\u010den\u00ed ve fitku. Jeho p\u0159\u00edprava z\u00e1vis\u00ed na va\u0161\u00ed zdatnosti a fitness c\u00edlech. My v\u00e1m alespo\u0148 ve zkratce p\u0159edstav\u00edme n\u011bkolik faktor\u016f, na kter\u00e9 je pot\u0159eba myslet p\u0159i pl\u00e1nov\u00e1n\u00ed tr\u00e9ninku venku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tr\u00e9nink venku vy\u017eaduje v prvn\u00ed \u0159ad\u011b myslet na n\u011bkolik faktor\u016f, je\u0161t\u011b p\u0159ed samotn\u00fdm cvi\u010den\u00edm&nbsp;<span style=\"color: #ff6600;\">[17]<\/span>:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"579\" height=\"975\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/image-13.png\" alt=\"Jak se p\u0159ipravit na tr\u00e9nink venku?\" class=\"wp-image-219987\" title=\"Jak se p\u0159ipravit na tr\u00e9nink venku?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image-13.png 579w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image-13-238x400.png 238w\" sizes=\"auto, (max-width: 579px) 100vw, 579px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-e25507bc-b475-4987-be1b-bea7f0212408\"><li><strong>Vhodn\u00e9 po\u010das\u00ed&nbsp;<\/strong>&#8211; pokud se chyst\u00e1te tr\u00e9novat v parku na opa\u010dn\u00e9m konci m\u011bsta, nen\u00ed na \u0161kodu zkontrolovat, zda va\u0161e pl\u00e1ny nep\u0159ekaz\u00ed&nbsp;<strong>\u0161patn\u00e9 po\u010das\u00ed.&nbsp;<\/strong>Slune\u010dn\u00fd den b\u011bhem p\u0159\u00edpravy na tr\u00e9nink neznamen\u00e1, \u017ee se situace nem\u016f\u017ee zm\u011bnit b\u011bhem n\u011bkolika minut.&nbsp;Pro jistotu je jist\u011b u\u017eite\u010dn\u00e9 po\u010das\u00ed ov\u011b\u0159it v&nbsp;<strong>p\u0159edpov\u011bdi po\u010das\u00ed.&nbsp;<\/strong>Krom\u011b po\u010das\u00ed m\u016f\u017ee b\u00fdt efektivita tr\u00e9ninku ovlivn\u011bna i jin\u00fdmi faktory, nap\u0159\u00edklad&nbsp;<strong>siln\u00fdm v\u011btrem, \u00farovn\u00ed smogu&nbsp;<\/strong>nebo&nbsp;<strong>vlhkosti ovzdu\u0161\u00ed.<\/strong><\/li><li><strong>Adekv\u00e1tn\u00ed oble\u010den\u00ed&nbsp;<\/strong>&#8211; po\u010das\u00ed jste zkontrolovali, je proto d\u016fle\u017eit\u00e9 p\u0159ipravit si i vhodn\u00e9 oble\u010den\u00ed.&nbsp;Pokud je mo\u017en\u00e9&nbsp;<strong>riziko de\u0161t\u011b,&nbsp;<\/strong>nebude na \u0161kodu obl\u00e9ci si&nbsp;<strong>nepromokav\u00e9 oble\u010den\u00ed.&nbsp;<\/strong>V p\u0159\u00edpad\u011b&nbsp;<strong>chladn\u00e9ho po\u010das\u00ed&nbsp;<\/strong>se vyplat\u00ed zase&nbsp;<strong>vrstvit oble\u010den\u00ed,&nbsp;<\/strong>kter\u00e9 p\u0159i zm\u011bn\u011b teploty m\u016f\u017eete p\u0159idat nebo odebrat.&nbsp;S horkem jsou zase spojeny probl\u00e9my s teplem a potem, proto si vyb\u00edrejte sp\u00ed\u0161e oble\u010den\u00ed&nbsp;<strong>sv\u011btlej\u0161\u00edch barev&nbsp;<\/strong>a materi\u00e1ly, kter\u00e9&nbsp;<strong>odv\u00e1d\u011bj\u00ed pot z t\u011bla.<\/strong><\/li><li><strong>Ide\u00e1ln\u00ed lokalita&nbsp;<\/strong>&#8211; pokud ve sv\u00e9m okol\u00ed nem\u00e1te zrovna ide\u00e1ln\u00ed lokalitu, zkuste naj\u00edt alespo\u0148 nejvhodn\u011bj\u0161\u00ed.&nbsp;<strong>V\u00fdb\u011br m\u00edsta&nbsp;<\/strong>na cvi\u010den\u00ed z\u00e1vis\u00ed&nbsp;<strong>na typu tr\u00e9ninku,&nbsp;<\/strong>pro kter\u00fd jste se rozhodli.&nbsp;V\u017edy myslete na m\u00edsto, kter\u00e9 m\u00e1&nbsp;<strong>vhodnou plochu&nbsp;<\/strong>na vybran\u00e9 cviky a aktivity.&nbsp;Pokud chcete nap\u0159\u00edklad cvi\u010dit j\u00f3gu, nen\u00ed \u00fapln\u011b vhodn\u00e9 vydat se na h\u0159i\u0161t\u011b se spoustou uk\u0159i\u010den\u00fdch d\u011bt\u00ed.&nbsp;Ide\u00e1ln\u00ed mo\u017enost\u00ed je m\u00edsto, kde m\u016f\u017eete&nbsp;<strong>bez probl\u00e9m\u016f&nbsp;<\/strong>tr\u00e9novat, a kde sv\u00fdm tr\u00e9ninkem&nbsp;<strong>neomezujete jin\u00e9 lidi,&nbsp;<\/strong>a jin\u00ed neomezuj\u00ed v\u00e1s.&nbsp;<\/li><li><strong>Bezpe\u010dnost&nbsp;<\/strong>&#8211; ur\u010dit\u011b si pro tr\u00e9nink vyberte m\u00edsto, kter\u00e9 je&nbsp;<strong>vhodn\u00e9 a z\u00e1rove\u0148 bezpe\u010dn\u00e9.&nbsp;<\/strong>P\u0159i cvi\u010den\u00ed je v\u0161ak st\u00e1le jist\u00e9&nbsp;<strong>riziko,&nbsp;<\/strong>nap\u0159\u00edklad&nbsp;<strong>zran\u011bn\u00ed&nbsp;<\/strong>nebo jin\u00fdch nebezpe\u010dn\u00fdch situac\u00ed.&nbsp;M\u011bjte proto u sebe&nbsp;<strong>telefon&nbsp;<\/strong>a n\u011bkomu ze sv\u00fdch zn\u00e1m\u00fdch&nbsp;<strong>\u0159ekn\u011bte, kde se chyst\u00e1te tr\u00e9novat&nbsp;<\/strong>(pokud jdete nap\u0159\u00edklad b\u011bhat do vzd\u00e1len\u011bj\u0161\u00edho lesa).&nbsp;Nen\u00ed na \u0161kodu m\u00edt u sebe&nbsp;<strong>mal\u00fd obnos pen\u011bz,&nbsp;<\/strong>v p\u0159\u00edpad\u011b, \u017ee byste si b\u011bhem tr\u00e9ninku cht\u011bli koupit vodu nebo energetickou ty\u010dinku.&nbsp;<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee ji\u017e m\u00e1te tr\u00e9ninkov\u00fd pl\u00e1n, kter\u00fd dodr\u017eujete p\u0159i cvi\u010den\u00ed ve fitku, sna\u017ete se naj\u00edt&nbsp;<strong>alternativy vhodn\u00e9 pro tr\u00e9nink venku.&nbsp;<\/strong>V p\u0159\u00edpad\u011b, \u017ee jste si je\u0161t\u011b&nbsp;<strong>nikdy nesestavovali tr\u00e9ninkov\u00fd pl\u00e1n&nbsp;<\/strong>nebo&nbsp;<strong>hled\u00e1te inspiraci&nbsp;<\/strong>na nov\u00fd a lep\u0161\u00ed, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek &#8211; <span style=\"color: #ff6600;\"><strong><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n &#8211; tipy, tr\u00e9ninky, nej\u010dast\u011bj\u0161\u00ed chyby<\/a><\/span>.<\/strong><\/span> Najdete v n\u011bm&nbsp;<strong>v\u0161echny pot\u0159ebn\u00e9 informace&nbsp;<\/strong>pro tvorbu pl\u00e1nu, kter\u00fd v\u00e1m nejl\u00e9pe sed\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Outdoorov\u00fd tr\u00e9nink je p\u0159\u00edjemn\u00e1 alternativa tr\u00e9nink\u016f, zejm\u00e9na b\u011bhem slune\u010dn\u00fdch dn\u016f.&nbsp;M\u00e1 \u0159adu v\u00fdhod, proto je zbyte\u010dn\u00e9 ob\u00e1vat se, \u017ee si nezacvi\u010d\u00edte tak kvalitn\u011b jako ve fitku.&nbsp;P\u0159ich\u00e1z\u00ed s n\u00edm jist\u00e1 svoboda ve v\u00fdb\u011bru m\u00edsta a aktivit, proto poj\u010fte cvi\u010dit ven, de\u0161tiv\u00fdch dn\u016f bude je\u0161t\u011b dost.&nbsp;Chcete, aby i va\u0161i zn\u00e1m\u00ed a p\u0159\u00e1tel\u00e9 poznali&nbsp;<strong>v\u00fdhody a zp\u016fsoby vn\u011bj\u0161\u00edho tr\u00e9ninku?&nbsp;<\/strong>Nev\u00e1hejte a&nbsp;<strong>podpo\u0159te \u010dl\u00e1nek sd\u00edlen\u00edm.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.cz\/fitness-obleceni\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness oble\u010den\u00ed\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.cz\/posilnovaci-gumy-a-expandery\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPosilovac\u00ed gumy a expandery\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tr\u00e9nink venku nebo outdoorov\u00fd tr\u00e9nink dok\u00e1\u017ee b\u00fdt stejn\u011b \u00fa\u010dinn\u00fd jako cvi\u010den\u00ed ve fitku. Poznejte jeho v\u00fdhody a tipy na cviky na \u010derstv\u00e9m vzduchu.<\/p>\n","protected":false},"author":25,"featured_media":98417,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6261,6405,6693,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-165518","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-beh-cs","9":"tag-cviky-cs","10":"tag-kardio-cs","11":"tag-trenink","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Outdoorov\u00fd tr\u00e9nink - pro\u010d a jak za\u010d\u00edt s cvi\u010den\u00edm na \u010derstv\u00e9m vzduchu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak cvi\u010dit venku? D\u00edky b\u011bh\u00e1n\u00ed, posilov\u00e1n\u00ed nebo j\u00f3ze v parku odbour\u00e1te stres, podpo\u0159\u00edte hubnut\u00ed, budete m\u00edt v\u00edce energie a budete zdrav\u011bj\u0161\u00ed.\" \/>\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\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Outdoorov\u00fd tr\u00e9nink - pro\u010d a jak za\u010d\u00edt s cvi\u010den\u00edm na \u010derstv\u00e9m vzduchu - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jak cvi\u010dit venku? D\u00edky b\u011bh\u00e1n\u00ed, posilov\u00e1n\u00ed nebo j\u00f3ze v parku odbour\u00e1te stres, podpo\u0159\u00edte hubnut\u00ed, budete m\u00edt v\u00edce energie a budete zdrav\u011bj\u0161\u00ed.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-05-12T23:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-03-03T15:15:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/mageblog\/ako-cvicit-vonku-blog-clanok_1_-min.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Outdoorov\u00fd tr\u00e9nink &#8211; pro\u010d a jak za\u010d\u00edt s cvi\u010den\u00edm na \u010derstv\u00e9m vzduchu\",\"datePublished\":\"2020-05-12T23:00:00+00:00\",\"dateModified\":\"2022-03-03T15:15:56+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/\"},\"wordCount\":4308,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ako-cvicit-vonku-blog-clanok_1_-min.png\",\"keywords\":[\"b\u011bh\",\"cviky\",\"kardio\",\"tr\u00e9nink\"],\"articleSection\":[\"Cviky a tr\u00e9ninky\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/\",\"name\":\"Outdoorov\u00fd tr\u00e9nink - pro\u010d a jak za\u010d\u00edt s cvi\u010den\u00edm na \u010derstv\u00e9m vzduchu - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ako-cvicit-vonku-blog-clanok_1_-min.png\",\"datePublished\":\"2020-05-12T23:00:00+00:00\",\"dateModified\":\"2022-03-03T15:15:56+00:00\",\"description\":\"Jak cvi\u010dit venku? D\u00edky b\u011bh\u00e1n\u00ed, posilov\u00e1n\u00ed nebo j\u00f3ze v parku odbour\u00e1te stres, podpo\u0159\u00edte hubnut\u00ed, budete m\u00edt v\u00edce energie a budete zdrav\u011bj\u0161\u00ed.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ako-cvicit-vonku-blog-clanok_1_-min.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ako-cvicit-vonku-blog-clanok_1_-min.png\",\"width\":1200,\"height\":630},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Outdoorov\u00fd tr\u00e9nink &#8211; pro\u010d a jak za\u010d\u00edt s cvi\u010den\u00edm na \u010derstv\u00e9m vzduchu\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Outdoorov\u00fd tr\u00e9nink - pro\u010d a jak za\u010d\u00edt s cvi\u010den\u00edm na \u010derstv\u00e9m vzduchu - GymBeam Blog","description":"Jak cvi\u010dit venku? D\u00edky b\u011bh\u00e1n\u00ed, posilov\u00e1n\u00ed nebo j\u00f3ze v parku odbour\u00e1te stres, podpo\u0159\u00edte hubnut\u00ed, budete m\u00edt v\u00edce energie a budete zdrav\u011bj\u0161\u00ed.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/","og_type":"article","og_title":"Outdoorov\u00fd tr\u00e9nink - pro\u010d a jak za\u010d\u00edt s cvi\u010den\u00edm na \u010derstv\u00e9m vzduchu - GymBeam Blog","og_description":"Jak cvi\u010dit venku? D\u00edky b\u011bh\u00e1n\u00ed, posilov\u00e1n\u00ed nebo j\u00f3ze v parku odbour\u00e1te stres, podpo\u0159\u00edte hubnut\u00ed, budete m\u00edt v\u00edce energie a budete zdrav\u011bj\u0161\u00ed.","og_url":"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/","og_site_name":"GymBeam Blog","article_published_time":"2020-05-12T23:00:00+00:00","article_modified_time":"2022-03-03T15:15:56+00:00","og_image":[{"width":1200,"height":630,"url":"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/mageblog\/ako-cvicit-vonku-blog-clanok_1_-min.png","type":"image\/png"}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/#article","isPartOf":{"@id":"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"Outdoorov\u00fd tr\u00e9nink &#8211; pro\u010d a jak za\u010d\u00edt s cvi\u010den\u00edm na \u010derstv\u00e9m vzduchu","datePublished":"2020-05-12T23:00:00+00:00","dateModified":"2022-03-03T15:15:56+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/"},"wordCount":4308,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ako-cvicit-vonku-blog-clanok_1_-min.png","keywords":["b\u011bh","cviky","kardio","tr\u00e9nink"],"articleSection":["Cviky a tr\u00e9ninky"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/","url":"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/","name":"Outdoorov\u00fd tr\u00e9nink - pro\u010d a jak za\u010d\u00edt s cvi\u010den\u00edm na \u010derstv\u00e9m vzduchu - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ako-cvicit-vonku-blog-clanok_1_-min.png","datePublished":"2020-05-12T23:00:00+00:00","dateModified":"2022-03-03T15:15:56+00:00","description":"Jak cvi\u010dit venku? D\u00edky b\u011bh\u00e1n\u00ed, posilov\u00e1n\u00ed nebo j\u00f3ze v parku odbour\u00e1te stres, podpo\u0159\u00edte hubnut\u00ed, budete m\u00edt v\u00edce energie a budete zdrav\u011bj\u0161\u00ed.","breadcrumb":{"@id":"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ako-cvicit-vonku-blog-clanok_1_-min.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ako-cvicit-vonku-blog-clanok_1_-min.png","width":1200,"height":630},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Outdoorov\u00fd tr\u00e9nink &#8211; pro\u010d a jak za\u010d\u00edt s cvi\u010den\u00edm na \u010derstv\u00e9m vzduchu"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/165518","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=165518"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/165518\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/98417"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=165518"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=165518"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=165518"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=165518"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=165518"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}