{"id":165724,"date":"2020-04-22T00:00:00","date_gmt":"2020-04-21T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/kreativni-trenink-cviky-s-vlastni-vahou-inspirovane-tancem\/"},"modified":"2021-02-16T15:57:29","modified_gmt":"2021-02-16T14:57:29","slug":"kreativni-trenink-cviky-s-vlastni-vahou-inspirovane-tancem","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/kreativni-trenink-cviky-s-vlastni-vahou-inspirovane-tancem\/","title":{"rendered":"Kreativn\u00ed tr\u00e9nink: cviky s vlastn\u00ed v\u00e1hou inspirovan\u00e9 tancem"},"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\/kreativni-trenink-cviky-s-vlastni-vahou-inspirovane-tancem\/#Vyhody_treninku_inspirovanych_tancem\" title=\"V\u00fdhody tr\u00e9nink\u016f inspirovan\u00fdch tancem\">V\u00fdhody tr\u00e9nink\u016f inspirovan\u00fdch tancem<\/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\/kreativni-trenink-cviky-s-vlastni-vahou-inspirovane-tancem\/#Fitness_treninky_inspirovane_tancem\" title=\"Fitness tr\u00e9ninky inspirovan\u00e9 tancem\">Fitness tr\u00e9ninky inspirovan\u00e9 tancem<\/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\/kreativni-trenink-cviky-s-vlastni-vahou-inspirovane-tancem\/#Zumba\" title=\"Zumba\">Zumba<\/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\/kreativni-trenink-cviky-s-vlastni-vahou-inspirovane-tancem\/#Pole_Dance\" title=\"Pole Dance\">Pole Dance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/kreativni-trenink-cviky-s-vlastni-vahou-inspirovane-tancem\/#Hip-Hop_Tabata\" title=\"Hip-Hop Tabata\">Hip-Hop Tabata<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/kreativni-trenink-cviky-s-vlastni-vahou-inspirovane-tancem\/#Masala_Bhangra\" title=\"Masala Bhangra\">Masala Bhangra<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/kreativni-trenink-cviky-s-vlastni-vahou-inspirovane-tancem\/#Brisni_tance\" title=\"B\u0159i\u0161n\u00ed tance\">B\u0159i\u0161n\u00ed tance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/kreativni-trenink-cviky-s-vlastni-vahou-inspirovane-tancem\/#Jazzercise_tanecni_kardio\" title=\"Jazzercise (tane\u010dn\u00ed kardio)\">Jazzercise (tane\u010dn\u00ed kardio)<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Pokud chcete dos\u00e1hnout dokonale vypracovan\u00e9 postavy, nepot\u0159ebujete proto zvedat haldy \u017eeleza nebo tr\u00e1vit hodiny na b\u011b\u017e\u00edc\u00edm p\u00e1su.&nbsp;V\u00e1\u0161 tr\u00e9nink toti\u017e&nbsp;<strong>nemus\u00ed sest\u00e1vat pouze z monot\u00f3nn\u00edch cvik\u016f,&nbsp;<\/strong>m\u016f\u017ee b\u00fdt pln\u00fd&nbsp;<strong>z\u00e1bavy a v\u017edy jin\u00fdch pohyb\u016f.&nbsp;<\/strong>Sta\u010d\u00ed zapnout hudbu a nechat se&nbsp;<strong>un\u00e1\u0161et rytmem.&nbsp;<\/strong>Tanec se toti\u017e \u0159ad\u00ed k jedn\u011bm z&nbsp;<strong>prvn\u00edch tr\u00e9nink\u016f cel\u00e9ho t\u011bla v\u016fbec.&nbsp;<\/strong>Jde o vysoce intenzivn\u00ed tr\u00e9nink, kter\u00fd&nbsp;<strong>kombinuje kardio a silov\u00fd tr\u00e9nink&nbsp;<\/strong>se v\u0161emi druhy stylov\u00fdch tane\u010dn\u00edch discipl\u00edn.&nbsp;Nemus\u00edte se p\u0159itom ob\u00e1vat ani faktu, \u017ee tan\u010dit neum\u00edte.&nbsp;Zku\u0161en\u00ed instrukto\u0159i na hodin\u00e1ch \u010di video tutori\u00e1lech v\u00e1m uk\u00e1\u017eou, \u017ee&nbsp;<strong>cvi\u010dit tancem m\u016f\u017ee skute\u010dn\u011b ka\u017ed\u00fd.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[1]<\/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\/04\/selective-focus-photography-of-woman-in-white-sports-864939-mi_n_-1124x749.jpg\" alt=\"Jak p\u00e1lit kalorie a hubnout tancem?\" class=\"wp-image-222343\" width=\"843\" height=\"562\" title=\"Kreativn\u00ed tr\u00e9nink: cviky s vlastn\u00ed v\u00e1hou inspirovan\u00e9 tancem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/selective-focus-photography-of-woman-in-white-sports-864939-mi_n_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/selective-focus-photography-of-woman-in-white-sports-864939-mi_n_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/selective-focus-photography-of-woman-in-white-sports-864939-mi_n_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/selective-focus-photography-of-woman-in-white-sports-864939-mi_n_.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vyhody_treninku_inspirovanych_tancem\"><\/span>V\u00fdhody tr\u00e9nink\u016f inspirovan\u00fdch tancem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S intenzivn\u00edm tr\u00e9ninkem inspirovan\u00fdm r\u016fzn\u00fdmi tane\u010dn\u00edmi styly se spojuje mnoho&nbsp;<strong>zdravotn\u00edch benefit\u016f.&nbsp;<\/strong>Krom\u011b zjevn\u00e9ho \u00fa\u010dinku p\u0159i&nbsp;<strong>posilov\u00e1n\u00ed svalov\u00e9 hmoty&nbsp;<\/strong>nav\u00edc&nbsp;tanec&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<ul class=\"wp-block-list\"><li><strong>zlep\u0161uje kardiovaskul\u00e1rn\u00ed zdrav\u00ed&nbsp;<\/strong>&#8211; pokud do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu za\u0159ad\u00edte intenzivn\u00ed kardio inspirovan\u00e9 pr\u00e1v\u011b tancem, m\u016f\u017eete pravideln\u00fdm cvi\u010den\u00edm pomoci zlep\u0161it pr\u016ftok krve ve va\u0161em t\u011ble, a t\u00edm p\u00e1dem dopomoci ke zdrav\u00ed va\u0161eho srdce.<\/li><li><strong>pom\u00e1h\u00e1 s hubnut\u00edm<\/strong>&nbsp;&#8211; tane\u010dn\u00ed tr\u00e9ninky v\u011bt\u0161inou trvaj\u00ed dlouho a jsou intenzivn\u00ed, proto je po\u010det sp\u00e1len\u00fdch kalori\u00ed skute\u010dn\u011b vysok\u00fd.&nbsp;Z toho d\u016fvodu je tak tanec ide\u00e1ln\u00edm cvi\u010den\u00edm na zbaven\u00ed se tukov\u00fdch pol\u0161t\u00e1\u0159k\u016f.<\/li><li><strong>zm\u00edr\u0148uje stres&nbsp;<\/strong>&#8211; p\u0159i cvi\u010den\u00ed se z na\u0161eho t\u011bla vyplavuj\u00ed hormony \u0161t\u011bst\u00ed &#8211; endorfiny.&nbsp;Pokud n\u00e1s p\u0159i tr\u00e9ninku doprov\u00e1z\u00ed i skv\u011bl\u00e1 tane\u010dn\u00ed hudba, va\u0161e t\u011blo se stresu zbavuje o to rychleji a snadn\u011bji.&nbsp;Nav\u00edc bylo prok\u00e1z\u00e1no, \u017ee tanec se krom\u011b zm\u00edrn\u011bn\u00ed stresu spojuje i se sn\u00ed\u017een\u00edm rizika demence ve st\u00e1\u0159\u00ed.<\/li><li><strong>nep\u0159et\u011b\u017euje t\u011blo<\/strong>&nbsp;&#8211; t\u00e9m\u011b\u0159 v\u0161echny formy cvi\u010den\u00ed vytla\u010duj\u00ed t\u011blo z jeho komfortn\u00ed z\u00f3ny, ale tanec mu umo\u017e\u0148uje svobodu.&nbsp;Pokud proto c\u00edt\u00edte, \u017ee va\u0161e t\u011blo b\u011bhem tance nem\u016f\u017ee nebo je opot\u0159ebovan\u00e9, v\u0161e, co je pot\u0159eba ud\u011blat, je zm\u011bnit sm\u011br pohybu a pokra\u010dovat.<\/li><li><strong>cvi\u010d\u00edte pouze s vlastn\u00ed v\u00e1hou<\/strong>&nbsp;&#8211; jedin\u00e9, na co se mus\u00edte v tane\u010dn\u00edm fitness zam\u011b\u0159it, je va\u0161e oble\u010den\u00ed a pevn\u00e1 obuv.&nbsp;Ty toti\u017e mus\u00ed b\u00fdt pohodln\u00e9 a nem\u011bly by omezovat pohyb.<\/li><li><strong>zlep\u0161uje koordinaci<\/strong>&nbsp;&#8211; statistiky a mnoh\u00e9 v\u00fdzkumy dokazuj\u00ed, \u017ee tanec pom\u00e1h\u00e1 zlep\u0161ovat koordinaci t\u011bla, a p\u0159i riziku p\u00e1du \u010di zran\u011bn\u00ed je va\u0161e t\u011blo schopn\u011bj\u0161\u00ed udr\u017eet rovnov\u00e1hu a zm\u00edrnit dopad.<\/li><li><strong>zp\u016fsobuje radost<\/strong>&nbsp;&#8211; tanec nab\u00edz\u00ed rozmanitost pohybu.&nbsp;B\u011bhem cvi\u010den\u00ed v\u00e1s doprov\u00e1z\u00ed skv\u011bl\u00e1 hudba, m\u00e1te volnost pohybu a p\u0159i cvi\u010den\u00ed nikdy neza\u017eijete rutinu.&nbsp;<\/li><\/ul>\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\/04\/82454468_2645980228857007_6936145773838991360_o-min__-1124x749.jpg\" alt=\"Fitness tr\u00e9ninky inspirovan\u00e9 tancem\" class=\"wp-image-222357\" width=\"843\" height=\"562\" title=\"Fitness tr\u00e9ninky inspirovan\u00e9 tancem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82454468_2645980228857007_6936145773838991360_o-min__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82454468_2645980228857007_6936145773838991360_o-min__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82454468_2645980228857007_6936145773838991360_o-min__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82454468_2645980228857007_6936145773838991360_o-min__.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fitness_treninky_inspirovane_tancem\"><\/span>Fitness tr\u00e9ninky inspirovan\u00e9 tancem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na sv\u011bt\u011b existuje&nbsp;<strong>nes\u010detn\u011b mnoho tane\u010dn\u00edch styl\u016f,&nbsp;<\/strong>ze kter\u00fdch se pozd\u011bji staly&nbsp;<strong>\u00fa\u010dinn\u00e9 tr\u00e9ninkov\u00e9 pl\u00e1ny.&nbsp;<\/strong>Spojen\u00ed hudby a cvi\u010den\u00ed se stalo popul\u00e1rn\u00ed u\u017e velmi d\u00e1vno, ale my v\u00e1m p\u0159in\u00e1\u0161\u00edme seznam&nbsp;<strong>nejpopul\u00e1rn\u011bj\u0161\u00edch cvik\u016f inspirovan\u00fdch tancem,&nbsp;<\/strong>kter\u00e9 si m\u016f\u017eete zacvi\u010dit i dnes a v pohodl\u00ed domova.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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=\"Zumba\"><\/span>Zumba<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I v\u00e1m tane\u010dn\u00ed rytmy salsy, samby a latina hned&nbsp;<strong>rozh\u00fdbou boky?&nbsp;<\/strong>Tak to je zumba n\u011bco pro v\u00e1s.&nbsp;Jde o tr\u00e9ninkov\u00fd fenom\u00e9n, kter\u00fd se stal&nbsp;<strong>nejpopul\u00e1rn\u011bj\u0161\u00edm tane\u010dn\u00edm tr\u00e9ninkem na sv\u011bt\u011b.&nbsp;<\/strong>Zumba je vlastn\u011b kombinac\u00ed a\u017e dvou tane\u010dn\u00edch styl\u016f &#8211; latinsk\u00e9ho a africk\u00e9ho.&nbsp;Nej\u010dast\u011bji se v\u0161ak zumba cvi\u010d\u00ed pr\u00e1v\u011b na&nbsp;<strong>rytmy latinsk\u00e9 a modern\u00ed hudby.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Velkou v\u00fdhodou zumby je, \u017ee ji mohou cvi\u010dit \u017eeny i mu\u017ei&nbsp;<strong>r\u016fzn\u00fdch v\u011bkov\u00fdch kategori\u00ed a fyzick\u00e9 zdatnosti.&nbsp;<\/strong>Pokud si mysl\u00edte, \u017ee na tane\u010dn\u00ed tr\u00e9ninky mus\u00edte um\u011bt tan\u010dit, zumba v\u00e1s p\u0159esv\u011bd\u010d\u00ed o opaku.&nbsp;Nejde toti\u017e o \u017e\u00e1dn\u00e9&nbsp;<strong>n\u00e1ro\u010dn\u00e9 kreace,&nbsp;<\/strong>pr\u00e1v\u011b naopak, jde o&nbsp;<strong>klasick\u00e9 cviky s vlastn\u00ed v\u00e1hou,&nbsp;<\/strong>kter\u00e9 prost\u011b cvi\u010d\u00edte v rytmu hudby.&nbsp;Existuje n\u011bkolik r\u016fzn\u00fdch druh\u016f zumby, od tr\u00e9nink\u016f aqua zumby ve vod\u011b a\u017e po zumba toning, kter\u00e9 zahrnuj\u00ed z\u00e1va\u017e\u00ed pro je\u0161t\u011b v\u011bt\u0161\u00ed&nbsp;<strong>spalov\u00e1n\u00ed kalori\u00ed a t\u00f3nov\u00e1n\u00ed svalstva.&nbsp;<\/strong>Existuj\u00ed dokonce i kurzy zumby pro d\u011bti.&nbsp;<span style=\"color: #ff6600;\">[3]<\/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\">Benefity cvi\u010den\u00ed zumby:<\/h3>\n\n\n\n<p>U\u017e 60 minut intenzivn\u00edho cvi\u010den\u00ed zumby v\u00e1m pom\u016f\u017ee sp\u00e1lit v&nbsp;<strong>pr\u016fm\u011bru 360 kalori\u00ed,&nbsp;<\/strong>co\u017e je t\u00e9m\u011b\u0159 stejn\u011b jako za 60 minut m\u00edrn\u00e9ho b\u011bhu na b\u011b\u017e\u00edc\u00edm p\u00e1su.&nbsp;\u00da\u010dastn\u00edci jedn\u00e9 men\u0161\u00ed studie sp\u00e1lili za 39 minut cvi\u010den\u00ed zumby v&nbsp;<strong>pr\u016fm\u011bru kolem 369 kalori\u00ed.&nbsp;<\/strong>Nav\u00edc dal\u0161\u00ed studie zjistila, \u017ee b\u011bhem&nbsp;<strong>12-t\u00fddenn\u00edho programu zumby&nbsp;<\/strong>se \u00fa\u010dastn\u00edk\u016fm v\u00fdznamn\u011b zlep\u0161ila aerobn\u00ed kondice.&nbsp;Zumba je tak ide\u00e1ln\u00ed cvi\u010den\u00ed na&nbsp;<strong>sp\u00e1len\u00ed tuku, pos\u00edlen\u00ed svalstva a flexibility.&nbsp;<\/strong>Dal\u0161\u00edm v\u00fdznamn\u00fdm benefitem cvi\u010den\u00ed zumby je, \u017ee se b\u011bhem tr\u00e9ninku st\u0159\u00eddaj\u00ed&nbsp;<strong>cviky s vysokou a n\u00edzkou intenzitou,&nbsp;<\/strong>co\u017e v\u00fdznamn\u011b pom\u00e1h\u00e1&nbsp;<strong>zvy\u0161ovat srde\u010dn\u00ed rytmus a vytrvalost.&nbsp;<\/strong>Dokazuje to v\u00fdzkum, ve kter\u00e9m se u \u00fa\u010dastn\u00edk\u016f 12-t\u00fddenn\u00edho kurzu zumby v\u00fdznamn\u011b zlep\u0161il srde\u010dn\u00ed rytmus a systolick\u00fd krevn\u00ed tlak.&nbsp;Jin\u00fd v\u00fdzkum zase zjistil, \u017ee&nbsp;<strong>cvi\u010den\u00ed zumby u \u017een s nadv\u00e1hou&nbsp;<\/strong>byl p\u0159\u00ednosn\u00fd ve sni\u017eov\u00e1n\u00ed krevn\u00edho tlaku a t\u011blesn\u00e9 hmotnosti.&nbsp; <span style=\"color: #ff6600;\">[3] [4] [5] <\/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\">Oblasti, na kter\u00e9 se zam\u011b\u0159uje:<\/h3>\n\n\n\n<p>Zumba, jako v\u011bt\u0161ina tane\u010dn\u00edch cvi\u010den\u00ed, procvi\u010duje&nbsp;<strong>prim\u00e1rn\u011b cel\u00e9 t\u011blo.&nbsp;<\/strong>Jednotliv\u00e9 pohyby v\u0161ak dok\u00e1\u017eou samostatn\u011b procvi\u010dit j\u00e1dro va\u0161eho t\u011bla, nohy pomoc\u00ed d\u0159ep\u016f, skok\u016f a v\u00fdpad\u016f, b\u0159icho a z\u00e1da.&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-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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"30-Minute Cardio Latin Dance Workout\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/8DZktowZo_k?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\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=\"Pole_Dance\"><\/span>Pole Dance<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pole dance je&nbsp;<strong>fenom\u00e9nem mezi \u017eenami,&nbsp;<\/strong>kter\u00e9 tou\u017e\u00ed po zpevn\u011bn\u00ed t\u011bla a kreativn\u00edm tr\u00e9ninku.&nbsp;Je to&nbsp;<strong>celot\u011blov\u00e9 cvi\u010den\u00ed,&nbsp;<\/strong>kter\u00e9 vy\u017eaduje vytrvalost, flexibilitu, celkovou s\u00edlu a kondici.&nbsp;Jde sice o&nbsp;<strong>cvi\u010den\u00ed s vlastn\u00ed v\u00e1hou,&nbsp;<\/strong>ale jednu pom\u016fcku p\u0159i jeho proveden\u00ed budete pot\u0159ebovat &#8211;&nbsp;<strong>ty\u010d.&nbsp;<\/strong>Ve srovn\u00e1n\u00ed s jin\u00fdmi tane\u010dn\u00edmi tr\u00e9ninky si pole dance vy\u017eaduje dovednosti, kter\u00e9 by se daly srovnat ke vzp\u00edr\u00e1n\u00ed.&nbsp;Pokud chcete b\u00fdt dobr\u00e1 pole dance tane\u010dnice, mus\u00edte m\u00edt&nbsp;<strong>pevn\u00e9 ruce, st\u0159ed t\u011bla a nohy.&nbsp;<\/strong>Cel\u00e9 va\u0161e t\u011blo proto mus\u00ed b\u00fdt p\u0159ipraveno na&nbsp;<strong>n\u00e1ro\u010dn\u00e9 kreace na ty\u010di.&nbsp;<\/strong>Tak\u017ee, pokud se na ni v\u016fbec dostanete, \u010dek\u00e1 v\u00e1s n\u011bkolik p\u0159\u00edpravn\u00fdch tr\u00e9nink\u016f ,,na suchu&#8221;, b\u011bhem kter\u00fdch pos\u00edl\u00edte sv\u00e9 svaly.&nbsp;Pole dance se u v\u011bt\u0161iny lid\u00ed spojuje se stript\u00fdzov\u00fdm klubem.&nbsp;Nejde v\u0161ak o \u017e\u00e1dn\u00fd levn\u00fd tanec, naopak, tanec na ty\u010di je&nbsp;<strong>unik\u00e1tn\u00ed sm\u011bs\u00ed gymnastiky, akrobacie a tance.&nbsp;<\/strong><span style=\"color: #ff6600;\">[6] [7]<\/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\">Benefity cvi\u010den\u00ed pole dance:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u00fa\u010dinn\u011b spaluje kalorie<\/strong>&nbsp;&#8211; pole dance zapojuje v\u0161echny svaly va\u0161eho t\u011bla, kter\u00e9 jsou neust\u00e1le napnut\u00e9.&nbsp;Jde tedy o ide\u00e1ln\u00ed izometrick\u00e9 a kardiovaskul\u00e1rn\u00ed cvi\u010den\u00ed.&nbsp;V pr\u016fb\u011bhu 30 minut intenzivn\u00edho cvi\u010den\u00ed m\u016f\u017eete sp\u00e1lit tolik kalori\u00ed, jako kdybyste d\u011blali aerobik \u010di kalisteniku, co\u017e samoz\u0159ejm\u011b vede k \u00fabytku hmotnosti.<\/li><li><strong>zvy\u0161uje sebev\u011bdom\u00ed<\/strong>&nbsp;&#8211; je samoz\u0159ejm\u00e9, \u017ee pokud se odd\u00e1te jak\u00e9mukoliv cvi\u010den\u00ed a za\u010dnete na sob\u011b vid\u011bt v\u00fdsledky tvrd\u00e9 pr\u00e1ce, va\u0161e sebev\u011bdom\u00ed se okam\u017eit\u011b zv\u00fd\u0161\u00ed.&nbsp;D\u00edky pole dance si ho v\u0161ak m\u016f\u017eete zv\u00fd\u0161it je\u0161t\u011b o trochu v\u00edce.&nbsp;Zlep\u0161\u00ed se va\u0161e dr\u017een\u00ed t\u011bla a ladn\u00e9 pohyby z tr\u00e9nink\u016f p\u0159evedete i do b\u011b\u017en\u00e9ho \u017eivota.<\/li><li><strong>flexibilita&nbsp;<\/strong>&#8211; pole dance tr\u00e9ninky zv\u00fd\u0161\u00ed va\u0161i flexibilitu, a tak mohou b\u00fdt \u00fa\u010dinn\u00e9 p\u0159i redukci probl\u00e9m\u016f, jako je bolest zad, ztuhl\u00fd krk \u010di bolest sval\u016f.&nbsp;D\u00edky n\u011bmu minimalizujete riziko ztuhnut\u00ed sval\u016f a budete se moci pohybovat mnohem voln\u011bji.&nbsp;Spr\u00e1vn\u00e1 flexibilita nav\u00edc pom\u00e1h\u00e1 p\u0159ipravit \u017eeny na t\u011bhotenstv\u00ed a porod.<\/li><li><strong>redukuje bolest kloub\u016f<\/strong>&nbsp;&#8211; bolest kloub\u016f je v\u00e1\u017en\u00fdm a p\u0159etrv\u00e1vaj\u00edc\u00edm probl\u00e9mem pro mnoho lid\u00ed, a jsou to pr\u00e1v\u011b \u017eeny, kter\u00e9 maj\u00ed vy\u0161\u0161\u00ed riziko vzniku osteopor\u00f3zy.&nbsp;Rozv\u00edjen\u00ed siln\u00fdch kost\u00ed a pojivov\u00e9 tk\u00e1n\u011b spolu se zvy\u0161uj\u00edc\u00ed se pohyblivost\u00ed kloub\u016f b\u011bhem pole dance pom\u00e1h\u00e1 v\u00fdznamn\u011b sni\u017eovat riziko osteopor\u00f3zy u \u017een.&nbsp;Vzhledem k tomu, \u017ee neust\u00e1le posilujete svaly rukou uchopen\u00edm ty\u010de, je mo\u017en\u00e9 vyhnout se i b\u011b\u017en\u00fdm opakovan\u00fdm probl\u00e9m\u016fm, jako je syndrom karp\u00e1ln\u00edho tunelu.<\/li><li><strong>zlep\u0161uje kardiovaskul\u00e1rn\u00ed probl\u00e9my<\/strong>&nbsp;&#8211; pole dance je pro va\u0161e srdce stejn\u011b dobr\u00fd jako jak\u00e1koliv forma intenzivn\u00edho aerobn\u00edho tr\u00e9ninku d\u00edky tomu, \u017ee podporuje pr\u016ftok krve.&nbsp;<span style=\"color: #ff6600;\">[6] [7]<\/span><\/li><\/ul>\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\">Oblasti, na kter\u00e9 se zam\u011b\u0159uje:<\/h3>\n\n\n\n<p>Pole dance se zam\u011b\u0159uje na&nbsp;<strong>procvi\u010den\u00ed cel\u00e9ho t\u011bla,&nbsp;<\/strong>proto\u017ee p\u0159i jeho spr\u00e1vn\u00e9m proveden\u00ed pot\u0159ebujete udr\u017eovat va\u0161e t\u011blo st\u00e1le napnut\u00e9.&nbsp;Obzvl\u00e1\u0161t\u011b v\u00e1m pom\u016f\u017ee pos\u00edlit va\u0161e ruce, nohy a z\u00e1da.<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Karo Swen - Pole Dance - ARTWORK 1 Tha Trickaz\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/rCRP-5om_3Y?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\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=\"Hip-Hop_Tabata\"><\/span>Hip-Hop Tabata<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I kdy\u017e se hip-hopov\u00fd tanec m\u016f\u017ee zd\u00e1t na prvn\u00ed pohled trochu zastra\u0161uj\u00edc\u00ed, proto\u017ee ne ka\u017ed\u00fd je p\u0159irozen\u00fd tane\u010dn\u00edk, nen\u00ed se \u010deho b\u00e1t.&nbsp;Hip-hop tabata je toti\u017e&nbsp;<strong>rozd\u011blena na jednotliv\u00e9 pohyby,&nbsp;<\/strong>kde se naplno zam\u011b\u0159ujete na&nbsp;<strong>r\u016fzn\u00e9 svalov\u00e9 partie.&nbsp;<\/strong>B\u011bhem cvi\u010den\u00ed v\u00e1s doprov\u00e1z\u00ed tane\u010dn\u00ed hudba a v okam\u017eiku, kdy zvl\u00e1dnete&nbsp;<strong>techniku pohybu, zakomponujete ji do jednoduch\u00e9 choreografie.&nbsp;<\/strong>Hip-hop tabata je v podstat\u011b&nbsp;<strong>vyt\u00ed\u017een\u00fd aerobikov\u00fdch tr\u00e9nink,&nbsp;<\/strong>kter\u00fd posiluje a t\u00f3nuje t\u011blo prost\u0159ednictv\u00edm r\u016fzn\u00fdch choreografick\u00fdch tane\u010dn\u00edch pohyb\u016f.&nbsp;Jde o&nbsp;<strong>z\u00e1bavn\u00e9 a n\u00e1ro\u010dn\u00e9 cvi\u010den\u00ed,&nbsp;<\/strong>kter\u00e9 v\u00e1m umo\u017en\u00ed po\u0159\u00e1dn\u011b se zapotit, zat\u00edmco to na tane\u010dn\u00edm parketu rozto\u010d\u00edte jako&nbsp;<strong>prav\u00e1 legenda.&nbsp;<\/strong><span style=\"color: #ff6600;\">[8]<\/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\">Benefity cvi\u010den\u00ed hip-hop tabaty:<\/h3>\n\n\n\n<p>Ka\u017ed\u00e9 intenzivn\u00ed cvi\u010den\u00ed&nbsp;<strong>zvy\u0161uje va\u0161i srde\u010dn\u00ed frekvenci a m\u00e1 aerobn\u00ed v\u00fdhody.&nbsp;<\/strong>Hip-hop tabata je obzvl\u00e1\u0161t\u011b&nbsp;<strong>intenzivn\u00ed aerobik,&nbsp;<\/strong>proto\u017ee jste b\u011bhem cvi\u010den\u00ed v neust\u00e1l\u00e9m pohybu.&nbsp;Po celou tu dobu va\u0161e t\u011blo p\u0159ij\u00edm\u00e1 kysl\u00edk, transportuje ho do sval\u016f a pom\u00e1h\u00e1 p\u0159i&nbsp;<strong>spalov\u00e1n\u00ed tuk\u016f&nbsp;<\/strong>v tomto procesu.&nbsp;M\u016f\u017ee v\u00e1m proto&nbsp;<strong>pomoci zhubnout, sn\u00ed\u017eit krevn\u00ed tlak, stres&nbsp;<\/strong>a dokonce v\u00e1m&nbsp;<strong>dod\u00e1 po\u0159\u00e1dnou d\u00e1vku energie.&nbsp;<\/strong>P\u0159i spr\u00e1vn\u00e9m a precizn\u00edm proveden\u00ed jednotliv\u00fdch pohyb\u016f v\u00e1m tak\u00e9 pom\u016f\u017ee&nbsp;<strong>t\u00f3novat va\u0161e svaly, budovat jejich s\u00edlu,&nbsp;<\/strong>a dokonce zv\u00fd\u0161it flexibilitu a pru\u017enost va\u0161ich kloub\u016f a kost\u00ed.&nbsp;<span style=\"color: #ff6600;\">[9]<\/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\">Oblasti, na kter\u00e9 se zam\u011b\u0159uje:<\/h3>\n\n\n\n<p>Jeliko\u017e je hip-hop tabata intenzivn\u00ed cvi\u010den\u00ed, tak\u00e9 se zam\u011b\u0159uje na&nbsp;<strong>procvi\u010dov\u00e1n\u00ed cel\u00e9ho t\u011bla.&nbsp;<\/strong>Tr\u00e9nink si v\u0161ak m\u016f\u017eete rozd\u011blit i na z\u00e1klad\u011b toho, jak\u00e9 partie chcete procvi\u010dit.&nbsp;M\u016f\u017eete se zam\u011b\u0159it na b\u0159icho, zadek \u010di nohy.&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-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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"30-Minute Hip-Hop Tabata to Torch Calories\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/kwkXyHjgoDM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\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=\"Masala_Bhangra\"><\/span>Masala Bhangra<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Masala Bhangra je&nbsp;<strong>kombinace indick\u00e9ho tance, kultury Bollywoodu a aerobn\u00edho cvi\u010den\u00ed&nbsp;<\/strong>ur\u010den\u00e1 pro lidi v\u0161ech v\u011bkov\u00fdch skupin a fitness \u00farovn\u00ed, kte\u0159\u00ed r\u00e1di&nbsp;<strong>z\u016fst\u00e1vaj\u00ed fyzicky aktivn\u00ed.&nbsp;<\/strong>Konkr\u00e9tn\u011b jde o&nbsp;<strong>vysoce energetick\u00fd tanec Bhangra&nbsp;<\/strong>p\u0159evedn\u00fd do fitness tr\u00e9ninku.&nbsp;D\u00edky tane\u010dn\u00ed choreografii, kter\u00e1 je p\u0159\u00edmo ovlivn\u011bna hudbou a tancem modern\u00edch styl\u016f Bhangra a Bollywood, je Masala Bhangra&nbsp;<strong>\u010derstv\u00fdm a vzru\u0161uj\u00edc\u00edm z\u00e1vanem ve sv\u011bt\u011b fitness a tance.&nbsp;<\/strong>Jeho tv\u016frkyn\u00ed je&nbsp;<strong>Sarina Jainov\u00e1,&nbsp;<\/strong>kter\u00e1 je ji\u017e 23 let uzn\u00e1van\u00e1 fitness osobnost.&nbsp;Pokud m\u00e1te&nbsp;<strong>r\u00e1di indickou kulturu,&nbsp;<\/strong>Masala Bhangra je pro v\u00e1s jako stvo\u0159en\u00e1.&nbsp;<span style=\"color: #ff6600;\">[10]<\/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\">Benefity cvi\u010den\u00ed Masala Bhangra:<\/h3>\n\n\n\n<p>Mezi zdravotn\u00ed p\u0159\u00ednosy Masala Bhangra pat\u0159\u00ed&nbsp;<strong>posilov\u00e1n\u00ed sval\u016f, srde\u010dn\u00ed s\u00edly a frekvence,&nbsp;<\/strong>a tak\u00e9 pom\u00e1h\u00e1 budovat v\u00fddr\u017e.&nbsp;Tr\u00e9ninky jsou kompletn\u00edm&nbsp;<strong>kardiovaskul\u00e1rn\u00edm tr\u00e9ninkem,&nbsp;<\/strong>b\u011bhem kter\u00e9ho \u00fa\u010dinn\u011b&nbsp;<strong>pos\u00edl\u00edte svalstvo, flexibilitu a rovnov\u00e1hu.&nbsp;<\/strong>Nav\u00edc v\u00e1s rytmy indick\u00e9 hudby budou&nbsp;<strong>motivovat k je\u0161t\u011b lep\u0161\u00edm v\u00fdkon\u016fm,&nbsp;<\/strong>a tak bude va\u0161e cesta za zdrav\u011bj\u0161\u00edm j\u00e1 jednodu\u0161\u0161\u00ed.&nbsp;<span style=\"color: #ff6600;\">[10]<\/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\">Oblasti, na kter\u00e9 se zam\u011b\u0159uje:<\/h3>\n\n\n\n<p>Masala Bhangra poskytuje&nbsp;<strong>celkov\u00e9 pos\u00edlen\u00ed t\u011bla,&nbsp;<\/strong>ale prim\u00e1rn\u011b se zam\u011b\u0159uje na oblasti, jako jsou&nbsp;<strong>ramena, z\u00e1da, b\u0159icho a nohy.<\/strong>&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-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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Bollywood Dance Workout to Have a Blast While Burning Calories\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/KUmKKPcf71Q?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\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=\"Brisni_tance\"><\/span>B\u0159i\u0161n\u00ed tance<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u0159i\u0161n\u00ed tanec poch\u00e1z\u00ed ze&nbsp;<strong>zem\u00ed bl\u00edzk\u00e9ho v\u00fdchodu&nbsp;<\/strong>a m\u00e1 dlouhou historii.&nbsp;Slou\u017eil k pobaven\u00ed panovn\u00edk\u016f a \u017eeny, kter\u00e9 ho p\u0159edv\u00e1d\u011bly, byly pova\u017eov\u00e1ny za nesm\u00edrn\u011b p\u0159ita\u017eliv\u00e9.&nbsp;V tomto tanci v\u0161ak nejde pouze o&nbsp;<strong>nat\u0159\u00e1s\u00e1n\u00ed se \u010di kroucen\u00ed boky.&nbsp;<\/strong>Technika jednotliv\u00fdch pohyb\u016f je skute\u010dn\u011b n\u00e1ro\u010dn\u00e1 a tane\u010dnice si d\u00edky n\u00ed&nbsp;<strong>udr\u017eovaly siln\u00e9 svalstvo.&nbsp;<\/strong>Pr\u00e1v\u011b proto se v dne\u0161n\u00ed dob\u011b technika b\u0159i\u0161n\u00edch tanc\u016f vyu\u017e\u00edv\u00e1 i jako&nbsp;<strong>sou\u010d\u00e1st fitness tr\u00e9nink\u016f.&nbsp;<\/strong>B\u0159i\u0161n\u00ed tanec je cvi\u010den\u00ed s&nbsp;<strong>n\u00edzk\u00fdm rizikem vzniku zran\u011bn\u00ed,&nbsp;<\/strong>a proto je vhodn\u00e9 pro v\u0161echny v\u011bkov\u00e9 kategorie \u017een.<span style=\"color: #ff6600;\">&nbsp;[11] [12]<\/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\">Benefity cvi\u010den\u00ed b\u0159i\u0161n\u00edch tanc\u016f:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>zlep\u0161uje dr\u017een\u00ed t\u011bla<\/strong>&nbsp;&#8211; v d\u016fsledku neust\u00e1l\u00e9ho kroucen\u00ed bok\u016f, p\u00e1nve a zad doch\u00e1z\u00ed mezi obratli ke zv\u00fd\u0161en\u00e9mu uvol\u0148ov\u00e1n\u00ed synovi\u00e1ln\u00ed tekutiny, co\u017e je vlastn\u011b p\u0159irozen\u00e9 mazivo t\u011bla.&nbsp;D\u00edky tomu nedoch\u00e1z\u00ed k opot\u0159eben\u00ed kost\u00ed a sval\u016f, pr\u00e1v\u011b naopak.&nbsp;Jeliko\u017e p\u0159i pohybech neust\u00e1le pou\u017e\u00edv\u00e1te svaly, posilujete je a zlep\u0161ujete tak s\u00edlu zad a dr\u017een\u00ed t\u011bla.<\/li><li><strong>skv\u011bl\u00e9 kardio<\/strong>&nbsp;&#8211; b\u0159i\u0161n\u00ed tanec je tak\u00e9 skv\u011bl\u00fdm kardio cvi\u010den\u00edm, d\u00edky kter\u00e9mu m\u016f\u017eete za hodinu sp\u00e1lit i 350 kalori\u00ed v z\u00e1vislosti na intenzit\u011b a hmotnosti \u010dlov\u011bka.&nbsp;D\u00edky pravideln\u00e9mu pr\u016ftoku krve tak pom\u00e1h\u00e1 redukovat kardiovaskul\u00e1rn\u00ed probl\u00e9my a v kombinaci se zdravou stravou m\u016f\u017ee b\u00fdt fantastick\u00fdm n\u00e1strojem na hubnut\u00ed.<\/li><li><strong>pom\u00e1h\u00e1 relaxovat<\/strong>&nbsp;&#8211; b\u0159i\u0161n\u00ed tanec m\u016f\u017ee m\u00edt meditativn\u00ed \u00fa\u010dinky, zvl\u00e1\u0161t\u011b pokud je k jeho procvi\u010den\u00ed vyu\u017eita podmaniv\u00e1 hudba.&nbsp;Je to \u017eensk\u00e1 forma cvi\u010den\u00ed, kter\u00e1 poskytuje nejhlub\u0161\u00ed formu vyj\u00e1d\u0159en\u00ed se.&nbsp;Va\u0161e mysl je b\u011bhem cvi\u010den\u00ed uvoln\u011bn\u00e1 a tr\u00e9ninky se nesou v klidn\u00e9 atmosf\u00e9\u0159e. <span style=\"color: #ff6600;\">[12]<\/span><\/li><\/ul>\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\">Oblasti, na kter\u00e9 se zam\u011b\u0159uje:<\/h3>\n\n\n\n<p>Na rozd\u00edl od sv\u00e9ho n\u00e1zvu se tanec zam\u011b\u0159uje na mnohem v\u00edce svalov\u00fdch parti\u00ed ne\u017e pouze na b\u0159icho.&nbsp;Hlavn\u00ed pohyby b\u0159i\u0161n\u00edho tance zapojuj\u00ed&nbsp;<strong>svaly zad, p\u00e1nve, b\u0159icha, krku, nohou, rukou a pa\u017e\u00ed.<\/strong>&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-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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Belly Dance Cardio Workout for Weight Loss: Leilah Isaac\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/-34ZqBT55q0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\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=\"Jazzercise_tanecni_kardio\"><\/span>Jazzercise (tane\u010dn\u00ed kardio)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud latinsk\u00e1 hudba nen\u00ed nic pro v\u00e1s, ale r\u00e1di se nat\u0159\u00e1s\u00e1te v rytmu hudby,&nbsp;<strong>vyzkou\u0161ejte jazzercise.&nbsp;<\/strong>Jde o fitness program, kter\u00fd&nbsp;<strong>spojuje cvi\u010den\u00ed pilatesu, j\u00f3gy, kickboxu a odporov\u00fdch cvik\u016f&nbsp;<\/strong>do jednoho&nbsp;<strong>komplexn\u00edho tane\u010dn\u00edho tr\u00e9ninku.&nbsp;<\/strong>V za\u010d\u00e1tc\u00edch jazzercise se jako podkladov\u00e1 hudba pou\u017e\u00edval jazz a hlavn\u00edmi cviky byly&nbsp;<strong>jazzov\u00e9 tane\u010dn\u00ed kroky.&nbsp;<\/strong>\u010casem se v\u0161ak tato technika p\u0159izp\u016fsobila i jednotliv\u00fdm obdob\u00edm&nbsp;80. a&nbsp;90. let a m\u00edsto si na\u0161la i v sou\u010dasnosti.&nbsp;Pokud byste se dnes dostali na hodiny jazzercise, choreografie tr\u00e9ninku by byla&nbsp;<strong>p\u0159izp\u016fsobena modern\u00edm p\u00edsni\u010dk\u00e1m.&nbsp;<\/strong>Jde tedy o&nbsp;<strong>kardio cvi\u010den\u00ed s vlastn\u00ed v\u00e1hou, vysokou intenzitou,&nbsp;<\/strong>kter\u00e9 v\u00e1m umo\u017en\u00ed sp\u00e1lit&nbsp;<strong>vysok\u00e9 mno\u017estv\u00ed kalori\u00ed.&nbsp;<\/strong>M\u00e1 ho r\u00e1da nap\u0159\u00edklad i here\u010dka Gwyneth Paltrow.&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><span style=\"color: #ff6600;\">Benefity cvi\u010den\u00ed jazzercise:<\/span><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>pom\u00e1h\u00e1 zlep\u0161ovat kardiovaskul\u00e1rn\u00ed probl\u00e9my<\/strong>&nbsp;&#8211; jako v\u0161echna intenzivn\u00ed cvi\u010den\u00ed, i jazzercise pom\u00e1h\u00e1 zlep\u0161ovat pr\u016ftok krve v t\u011ble, a tak napom\u00e1h\u00e1 k lep\u0161\u00edmu krevn\u00edmu tlaku.&nbsp;V podstat\u011b se va\u0161e srdce st\u00e1v\u00e1 siln\u011bj\u0161\u00edm, a dok\u00e1\u017ee tak pumpovat v\u00edce krve s men\u0161\u00edm \u00fasil\u00edm.<\/li><li><strong>posiluje kosti&nbsp;<\/strong>&#8211; lid\u00e9, kte\u0159\u00ed neprov\u00e1d\u00ed \u017e\u00e1dn\u00e1 cvi\u010den\u00ed \u010di pohyb, jsou pozd\u011bji ve st\u00e1\u0159\u00ed n\u00e1chyln\u011bj\u0161\u00ed na vznik osteopor\u00f3zy.&nbsp;V\u00fdzkumy dokazuj\u00ed, \u017ee pravideln\u00e9 cvi\u010den\u00ed sni\u017euje riziko vzniku tohoto probl\u00e9mu.&nbsp;Nep\u0159etr\u017eit\u00e9 cvi\u010den\u00ed b\u011bhem va\u0161eho \u017eivota sni\u017euje riziko zlomenin.<\/li><li><strong>posiluje svalstvo&nbsp;<\/strong>&#8211; jako ka\u017ed\u00e9 cvi\u010den\u00ed, i jazzercise posiluje va\u0161e svalstvo.&nbsp;\u010c\u00edm intenzivn\u011bj\u0161\u00ed je v\u00e1\u0161 tr\u00e9nink, t\u00edm v\u00edce do pohybu zapojujete sv\u00e9 svaly a postupn\u011b je t\u00f3nujete k dokonalosti.<\/li><li><strong>podporuje hubnut\u00ed&nbsp;<\/strong>&#8211; pravideln\u00fdm cvi\u010den\u00edm jazzercise s vysokou intenzitou m\u016f\u017eete za hodinu sp\u00e1lit i 600 kalori\u00ed, d\u00edky \u010demu\u017e bude odbour\u00e1v\u00e1n\u00ed tukov\u00fdch pol\u0161t\u00e1\u0159k\u016f mnohem snadn\u011bj\u0161\u00ed.&nbsp;V kombinaci se zdravou stravou je toto cvi\u010den\u00ed ide\u00e1ln\u00ed pro podporu hubnut\u00ed a zlep\u0161en\u00ed kondice. <span style=\"color: #ff6600;\">[14]<\/span><\/li><\/ul>\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\">Oblasti, na kter\u00e9 se zam\u011b\u0159uje:<\/h3>\n\n\n\n<p>Jeliko\u017e jde o&nbsp;<strong>kombinaci aerobn\u00edho a silov\u00e9ho cvi\u010den\u00ed,&nbsp;<\/strong>prim\u00e1rn\u011b se zam\u011b\u0159uje na&nbsp;<strong>svaly cel\u00e9ho t\u011bla.&nbsp;<\/strong>Ka\u017ed\u00fd tr\u00e9nink jazzercise je specifick\u00fd, a proto m\u016f\u017ee b\u00fdt zam\u011b\u0159en\u00fd samostatn\u011b na&nbsp;<strong>svaly b\u0159icha, zadku, nohou \u010di rukou.&nbsp;<\/strong>Obecn\u011b v\u0161ak plat\u00ed, \u017ee&nbsp;<strong>ka\u017ed\u00fd tane\u010dn\u00ed tr\u00e9nink je kardio tr\u00e9ninkem,&nbsp;<\/strong>a tud\u00ed\u017e <strong>podporuje spalov\u00e1n\u00ed tuk\u016f a zpevn\u011bn\u00ed svalstva v cel\u00e9m t\u011ble.<\/strong>&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-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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"30-Minute Feel Good Dance Cardio Workout To Burn Calories\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/8TOIWNAVADw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u00edvejte se spolu s n\u00e1mi v tabulce, kolik&nbsp;<strong>kalori\u00ed m\u016f\u017eete sp\u00e1lit tane\u010dn\u00edm cvi\u010den\u00edm&nbsp;<\/strong>ve srovn\u00e1n\u00ed s b\u011b\u017en\u00fdmi tr\u00e9ninky, jako je b\u011bh \u010di cyklistika.&nbsp;Nezapom\u00ednejte v\u0161ak, \u017ee v\u0161e z\u00e1vis\u00ed na&nbsp;<strong>intenzit\u011b cvi\u010den\u00ed, t\u011blesn\u00e9 hmotnosti \u010dlov\u011bka&nbsp;<\/strong>a jeho&nbsp;<strong>fyzick\u00e9 kondici.&nbsp;<\/strong><span style=\"color: #ff6600;\">[4] [6] [8] [10] [11] [13] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-default\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>fyzick\u00e1 aktivita<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>pr\u016fm\u011brn\u00fd po\u010det sp\u00e1len\u00fdch kalori\u00ed za hodinu<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u011bh &#8211; 8 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">400 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cyklistika &#8211; 16 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">420 kcal <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Silov\u00fd tr\u00e9nink v posilovn\u011b pro pr\u016fm\u011brn\u00e9ho 70 kg \u010dlov\u011bka<\/td><td class=\"has-text-align-center\" data-align=\"center\">230 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zumba<\/td><td class=\"has-text-align-center\" data-align=\"center\">350 \u2013 650 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pole Dance<\/td><td class=\"has-text-align-center\" data-align=\"center\">250 <strong>\u2013<\/strong> 350 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hip Hop Tabata<\/td><td class=\"has-text-align-center\" data-align=\"center\">388 <strong>\u2013 465 kcal<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masala Bhangra<\/td><td class=\"has-text-align-center\" data-align=\"center\">300 <strong>\u2013<\/strong> 700 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u0159i\u0161n\u00ed tance<\/td><td class=\"has-text-align-center\" data-align=\"center\">270 <strong>\u2013<\/strong> 320 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jazzercise<\/td><td class=\"has-text-align-center\" data-align=\"center\">350 <strong>\u2013<\/strong> 600 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Tak co, nech\u00e1te se inspirovat na\u0161imi radami a vyzkou\u0161\u00edte n\u011bkter\u00fd z <strong>cvik\u016f inspirovan\u00fdch tancem? <\/strong>Nezapom\u00ednejte, \u017ee pohyb v jak\u00e9koliv form\u011b je v\u017edy skv\u011blou volbou. D\u00edky <strong>tane\u010dn\u00edm tr\u00e9nink\u016fm <\/strong>se krom\u011b <strong>spalov\u00e1n\u00ed kalori\u00ed a zpev\u0148ov\u00e1n\u00ed svalstva <\/strong>nav\u00edc n\u00e1ramn\u011b pobav\u00edte. Pokud se v\u00e1m n\u00e1\u0161 \u010dl\u00e1nek l\u00edbil, budeme v\u00e1m vd\u011b\u010dn\u00ed za jeho <strong>sd\u00edlen\u00ed.<\/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.com\/womens-clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWomen&#039;s Clothing\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.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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>Cviky s vlastn\u00ed v\u00e1hou inspirovan\u00e9 tancem jsou skv\u011bl\u00fdm zp\u016fsobem, jak o\u017eivit sv\u016fj tr\u00e9ninkov\u00fd pl\u00e1n. Zjist\u011bte, jak\u00e9 benefity p\u0159in\u00e1\u0161\u00ed cvi\u010den\u00ed zumby \u010di pole dance.<\/p>\n","protected":false},"author":22,"featured_media":158429,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6453,6489,6693,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-165724","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviceni","9":"tag-domaci-trenink","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>Kreativn\u00ed tr\u00e9nink: cviky s vlastn\u00ed v\u00e1hou inspirovan\u00e9 tancem - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak cvi\u010dit doma? 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