{"id":168089,"date":"2018-04-04T00:00:00","date_gmt":"2018-04-03T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/5-tajemstvi-hiit-treninku-ktere-musite-vedet\/"},"modified":"2023-08-04T13:55:32","modified_gmt":"2023-08-04T11:55:32","slug":"5-tajemstvi-hiit-treninku-ktere-musite-vedet","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/5-tajemstvi-hiit-treninku-ktere-musite-vedet\/","title":{"rendered":"5 tajemstv\u00ed HIIT tr\u00e9ninku, kter\u00e9 mus\u00edte v\u011bd\u011bt"},"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\/5-tajemstvi-hiit-treninku-ktere-musite-vedet\/#1_Nemusite_jit_naplno_hned_zpocatku\" title=\"1. Nemus\u00edte j\u00edt naplno hned zpo\u010d\u00e1tku\">1. Nemus\u00edte j\u00edt naplno hned zpo\u010d\u00e1tku<\/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\/5-tajemstvi-hiit-treninku-ktere-musite-vedet\/#2_Forma_je_dulezitejsi_nez_opakovani\" title=\"2. Forma je d\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e opakov\u00e1n\u00ed\">2. Forma je d\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e opakov\u00e1n\u00ed<\/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\/5-tajemstvi-hiit-treninku-ktere-musite-vedet\/#3_Ano_cviky_muzete_upravovat_ale_nejprve_je_musite_vyzkouset\" title=\"3. Ano, cviky m\u016f\u017eete upravovat, ale nejprve je mus\u00edte vyzkou\u0161et\">3. Ano, cviky m\u016f\u017eete upravovat, ale nejprve je mus\u00edte vyzkou\u0161et<\/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\/5-tajemstvi-hiit-treninku-ktere-musite-vedet\/#4_Odpocinek_znamena_odpocinek\" title=\"4. Odpo\u010dinek znamen\u00e1 odpo\u010dinek\">4. Odpo\u010dinek znamen\u00e1 odpo\u010dinek<\/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\/5-tajemstvi-hiit-treninku-ktere-musite-vedet\/#5_Pred_cvicenim_nezapomente_na_hydrataci\" title=\"5.&nbsp;P\u0159ed cvi\u010den\u00edm nezapome\u0148te na hydrataci\">5.&nbsp;P\u0159ed cvi\u010den\u00edm nezapome\u0148te na hydrataci<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kr\u00e1tk\u00fd, rychl\u00fd a <strong>vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink<\/strong>, naz\u00fdvan\u00fd <a href=\"https:\/\/gymbeam.cz\/blog\/6-duvodu-proc-zkusit-vysoce-intenzivni-intervalovy-trenink-hiit-a-jeho-treninkovy-plan\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a> nebo high-intensity interval training, je nejlep\u0161\u00ed cestou ke sp\u00e1len\u00ed nadbyte\u010dn\u00fdch kilogram\u016f a zbaven\u00ed se pneumatik kolem pasu. Pokud si nejste jist\u00ed, zda ho prov\u00e1d\u00edte spr\u00e1vn\u011b, <strong>Sean Bartram<\/strong>, tren\u00e9r roztlesk\u00e1va\u010dek Indianapolis Colts a autor knihy <em>High-Intensity Interval Training For Women<\/em>, sepsal n\u011bkolik tajemstv\u00ed, a my v\u00e1s do nich zasv\u011bt\u00edme. P\u0159esta\u0148te se ob\u00e1vat HIIT tr\u00e9ninku a <strong>vyu\u017eijte benefity<\/strong> tohoto tr\u00e9ninku s n\u00e1sleduj\u00edc\u00edmi radami pro za\u010d\u00e1te\u010dn\u00edky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Nemusite_jit_naplno_hned_zpocatku\"><\/span>1. Nemus\u00edte j\u00edt naplno hned zpo\u010d\u00e1tku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159edstava zpocen\u00e9ho, svalnat\u00e9ho chlapa pop\u00edraj\u00edc\u00edho z\u00e1kony gravitace p\u0159edv\u00e1d\u011bn\u00edm boxersk\u00fdch skok\u016f v\u00e1s&nbsp;<strong>dostate\u010dn\u011b odstra\u0161\u00ed<\/strong>&nbsp;od toho, abyste zkusili vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink.&nbsp;T\u00e9m\u011b\u0159 ka\u017ed\u00fd <strong>,,explozivn\u00ed\u201c&nbsp;pohyb<\/strong>&nbsp;se d\u00e1 upravit, dokud nebudete p\u0159ipraveni posunout sv\u016fj tr\u00e9nink na vy\u0161\u0161\u00ed level.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-805069236.jpg\" alt=\"5 tajemstv\u00ed HIIT tr\u00e9ninku, kter\u00e9 mus\u00edte v\u011bd\u011bt\" width=\"843\" height=\"562\" title=\"5 tajemstv\u00ed HIIT tr\u00e9ninku, kter\u00e9 mus\u00edte v\u011bd\u011bt\"\/><\/figure><\/div>\n\n\n\n<p><em>\u201eNem\u011bjte strach z&nbsp;HIIT\u201c<\/em><em>,<\/em> \u0159\u00edk\u00e1 Sean.&nbsp;<em>,,Pokud se nec\u00edt\u00edte pohodln\u011b p\u0159i d\u011bl\u00e1n\u00ed plyometrick\u00fdch cvik\u016f, st\u00e1le je m\u016f\u017eete nahradit.\u201c<\/em>&nbsp;Nap\u0159\u00edklad Sean&nbsp;<strong>doporu\u010duje v\u00fdpad vzad<\/strong>&nbsp;m\u00edsto v\u00fdpadu se skokem (jump lunge), pokud se na n\u011bj nec\u00edt\u00edte.&nbsp;Zam\u011b\u0159te se nejprve na&nbsp;<strong>proc\u00edt\u011bn\u00ed t\u011bchto pohyb\u016f<\/strong>,&nbsp;pokud jste p\u0159ipraveni, p\u0159idejte v\u00edce explozivn\u00edch prvk\u016f.<\/p>\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=\"36229,50959,73135,84085,107725\" ><\/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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Forma_je_dulezitejsi_nez_opakovani\"><\/span>2. Forma je d\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e opakov\u00e1n\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u016fle\u017eit\u00e9 je zam\u011b\u0159it se na va\u0161i vlastn\u00ed formu cvi\u010den\u00ed a&nbsp;na to, zda d\u011bl\u00e1te&nbsp;<strong>opakov\u00e1n\u00ed&nbsp;spr\u00e1vn\u011b.<\/strong> <em>,,M\u00e1me jedno zlat\u00e9 pravidlo, kter\u00fdm je, \u017ee na prvn\u00edm m\u00edst\u011b je p\u0159esnost formy cviku, a a\u017e na druh\u00e9m je rychlost. Mus\u00ed v\u00e1m j\u00edt o&nbsp;<\/em><em>kvalitu, nikoliv kvantitu.\u201c<\/em>,&nbsp;\u0159\u00edk\u00e1 Sean.&nbsp;Tak\u017ee, pokud dok\u00e1\u017eete ud\u011blat jen<strong>&nbsp;<\/strong><strong>5 dokonal\u00fdch d\u0159ep\u016f za 30 sekund,<\/strong><strong>&nbsp;<\/strong>jste \u00fasp\u011b\u0161n\u00ed&nbsp;a zam\u011b\u0159ujete se na proveden\u00ed cviku.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-648875254.jpg\" alt=\"Co je p\u0159i HIIT nejd\u016fle\u017eit\u011bj\u0161\u00ed\" width=\"843\" height=\"562\" title=\"Co je p\u0159i HIIT nejd\u016fle\u017eit\u011bj\u0161\u00ed\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Ano_cviky_muzete_upravovat_ale_nejprve_je_musite_vyzkouset\"><\/span>3. Ano, cviky m\u016f\u017eete upravovat, ale nejprve je mus\u00edte vyzkou\u0161et<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I kdy\u017e se nem\u016f\u017eete udr\u017eet d\u00e9le se&nbsp;shyby na hrazd\u011b, nev\u011b\u0161te hlavu.&nbsp;Cvik si&nbsp;<strong>m\u016f\u017eete upravit i b\u011bhem cvi\u010den\u00ed<\/strong>&nbsp;&#8211; p\u0159inu\u0165te se ud\u011blat&nbsp;<strong>alespo\u0148 jedno&nbsp;opakov\u00e1n\u00ed<\/strong>,&nbsp;i kdy\u017e se v\u00e1m svaly t\u0159esou a&nbsp;sami si nejste jist\u00ed, jestli to dok\u00e1\u017eete.&nbsp;<em>,,Za\u010dn\u011bte s&nbsp;klasick\u00fdmi shyby, a&nbsp;i kdy\u017e ud\u011bl\u00e1te by\u0165 jen dva, m\u011bli byste je d\u011blat p\u0159edt\u00edm, ne\u017e za\u010dnete s&nbsp;va\u0161imi upraven\u00fdmi shyby, a&nbsp;takto pokra\u010dujte v&nbsp;opakov\u00e1n\u00edch,\u201c<\/em> vysv\u011btluje&nbsp;Sean.<em> ,,Mo\u017en\u00e1 ve t\u0159et\u00edm setu ud\u011bl\u00e1te jen jeden klasick\u00fd shyb p\u0159edt\u00edm ne\u017e se pust\u00edte na zem (pokud ud\u011bl\u00e1te alespo\u0148 jeden cel\u00fd shyb), a to v\u00e1m pom\u016f\u017ee nabrat v\u00edce s\u00edly.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Odpocinek_znamena_odpocinek\"><\/span>4. Odpo\u010dinek znamen\u00e1 odpo\u010dinek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>\u201eNebojte se, t\u011bch 30 sekund p\u0159ejde rychle.&nbsp;Ujist\u011bte se, \u017ee opravdu odpo\u010d\u00edv\u00e1te b\u011bhem doby, kdy m\u00e1te odpo\u010d\u00edvat, aby v\u00e1\u0161 tep klesl,\u201c <\/em>rad\u00ed&nbsp;Sean.&nbsp;<em>,,Takto budete schopni pustit se do dal\u0161\u00edho kola s&nbsp;intenzitou, jakou si p\u0159ejete.\u201c<\/em><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-841523430.jpg\" alt=\"Jak pl\u00e1novat odpo\u010dinek p\u0159i HIIT\" width=\"843\" height=\"562\" title=\"Jak pl\u00e1novat odpo\u010dinek p\u0159i HIIT\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Pred_cvicenim_nezapomente_na_hydrataci\"><\/span>5.&nbsp;P\u0159ed cvi\u010den\u00edm nezapome\u0148te na hydrataci<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z HIIT tr\u00e9ninku <strong>budete m\u00edt \u017e\u00edze\u0148<\/strong>, ale nal\u00e9v\u00e1n\u00ed se vodou b\u011bhem tr\u00e9ninku v\u00e1m zaru\u010d\u00ed \u017ealude\u010dn\u00ed k\u0159e\u010de. Sean doporu\u010duje vyp\u00edt 1,5 a\u017e 3 dcl <a href=\"https:\/\/gymbeam.cz\/iontove-napoje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">iontov\u00e9ho n\u00e1poje<\/a> <strong>30 minut p\u0159ed zah\u00e1jen\u00edm.<\/strong> B\u011bhem tr\u00e9ninku byste si m\u011bli loknout vody nebo sportovn\u00edch n\u00e1poj\u016f ur\u010den\u00fdch k tomuto \u00fa\u010delu.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-598520474.jpg\" alt=\"D\u016fle\u017eitost hydratace p\u0159i HIITu\" width=\"843\" height=\"562\" title=\"D\u016fle\u017eitost hydratace p\u0159i HIITu\"\/><\/figure><\/div>\n\n\n\n<p><span id=\"docs-internal-guid-124e703c-9091-7347-d81e-5044d248298a\">Pokud jste byli na v\u00e1\u017ek\u00e1ch ohledn\u011b HIIT &#8211; vysoce intenzivn\u00edho intervalov\u00e9ho tr\u00e9ninku, v\u011b\u0159\u00edme, \u017ee v\u00e1m tento \u010dl\u00e1nek pomohl, a prozradil v\u00e1m,&nbsp;<strong>jak ho zvl\u00e1dnout<\/strong>&nbsp;bez toho, abyste se p\u0159i n\u011bm zbyte\u010dn\u011b tr\u00e1pili.&nbsp;T\u011bchto&nbsp;<strong>5 tajemstv\u00ed HIIT tr\u00e9ninku<\/strong>&nbsp;od specialisty v\u00e1m zaru\u010d\u00ed, \u017ee se na HIIT tr\u00e9ninky budete t\u011b\u0161it.&nbsp;<strong>Jak\u00fd typ HIIT tr\u00e9ninku up\u0159ednost\u0148ujete vy?<\/strong><\/span><\/p>\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\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink HIIT je nejefektivn\u011bj\u0161\u00ed kardio tr\u00e9nink na spalov\u00e1n\u00ed tuku a zrychlen\u00ed metabolismu. Jak\u00e1 jsou tajemstv\u00ed HIIT tr\u00e9ninku?<\/p>\n","protected":false},"author":25,"featured_media":114940,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":2,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6489,6174,7479,7623],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168089","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-domaci-trenink","9":"tag-hiit-trenink","10":"tag-trenink","11":"tag-zdravi","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>5 tajemstv\u00ed HIIT tr\u00e9ninku, kter\u00e9 mus\u00edte v\u011bd\u011bt - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink HIIT - je nejefektivn\u011bj\u0161\u00ed kardio tr\u00e9nink na spalov\u00e1n\u00ed tuku a zrychlen\u00ed metabolismu? 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