{"id":194487,"date":"2020-11-09T09:30:00","date_gmt":"2020-11-09T08:30:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=194487"},"modified":"2021-11-20T13:58:00","modified_gmt":"2021-11-20T12:58:00","slug":"jak-si-dat-pri-domacim-treninku-opravdu-do-tela-i-bez-fitness-prislusenstvi","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-si-dat-pri-domacim-treninku-opravdu-do-tela-i-bez-fitness-prislusenstvi\/","title":{"rendered":"Jak si d\u00e1t p\u0159i dom\u00e1c\u00edm tr\u00e9ninku opravdu do t\u011bla i bez fitness p\u0159\u00edslu\u0161enstv\u00ed"},"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\/jak-si-dat-pri-domacim-treninku-opravdu-do-tela-i-bez-fitness-prislusenstvi\/#Nezmizi_vam_svaly_kdyz_budete_cvicit_jen_s_vlastni_hmotnosti\" title=\"Nezmiz\u00ed v\u00e1m svaly, kdy\u017e budete cvi\u010dit jen s&nbsp;vlastn\u00ed hmotnost\u00ed?\">Nezmiz\u00ed v\u00e1m svaly, kdy\u017e budete cvi\u010dit jen s&nbsp;vlastn\u00ed hmotnost\u00ed?<\/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\/jak-si-dat-pri-domacim-treninku-opravdu-do-tela-i-bez-fitness-prislusenstvi\/#Jak_by_mel_domaci_trenink_bez_fitness_prislusenstvi_vypadat\" title=\"Jak by m\u011bl dom\u00e1c\u00ed tr\u00e9nink bez fitness p\u0159\u00edslu\u0161enstv\u00ed vypadat?\">Jak by m\u011bl dom\u00e1c\u00ed tr\u00e9nink bez fitness p\u0159\u00edslu\u0161enstv\u00ed vypadat?<\/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\/jak-si-dat-pri-domacim-treninku-opravdu-do-tela-i-bez-fitness-prislusenstvi\/#10_zpusobu_jak_udelat_domaci_trenink_narocnejsi\" title=\"10 zp\u016fsob\u016f, jak ud\u011blat dom\u00e1c\u00ed tr\u00e9nink n\u00e1ro\u010dn\u011bj\u0161\u00ed\">10 zp\u016fsob\u016f, jak ud\u011blat dom\u00e1c\u00ed tr\u00e9nink n\u00e1ro\u010dn\u011bj\u0161\u00ed<\/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\/jak-si-dat-pri-domacim-treninku-opravdu-do-tela-i-bez-fitness-prislusenstvi\/#Co_si_z_toho_vzit\" title=\"Co si z&nbsp;toho vz\u00edt?\">Co si z&nbsp;toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Pokud nem\u00e1te vybavenou dom\u00e1c\u00ed posilovnu, mohla pro v\u00e1s b\u00fdt v\u00fdm\u011bna fitek za dom\u00e1c\u00ed workouty tak n\u011bjak nez\u00e1\u017eivn\u00e1. D\u011blat d\u0159epy s&nbsp;vlastn\u00ed v\u00e1hou nebo za pomoci extern\u00ed z\u00e1t\u011b\u017ee ve stylu \u201cco d\u016fm d\u00e1\u201d, nemus\u00ed b\u00fdt bohu\u017eel takov\u00e1 v\u00fdzva, jako si v&nbsp;kleci na osu nalo\u017eit z\u00e1t\u011b\u017e bl\u00ed\u017e\u00edc\u00ed se osobn\u00edmu maximu a pokou\u0161et se o rekord. <strong>Ale i p\u0159i dom\u00e1c\u00edm tr\u00e9ninku a bez fitness p\u0159\u00edslu\u0161enstv\u00ed si m\u016f\u017eete d\u00e1t do t\u011bla!<\/strong> Sta\u010d\u00ed zn\u00e1t p\u00e1r tip\u016f, kter\u00e9 si p\u0159edstav\u00edme v&nbsp;dne\u0161n\u00edm \u010dl\u00e1nku.&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=\"Nezmizi_vam_svaly_kdyz_budete_cvicit_jen_s_vlastni_hmotnosti\"><\/span>Nezmiz\u00ed v\u00e1m svaly, kdy\u017e budete cvi\u010dit jen s&nbsp;vlastn\u00ed hmotnost\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obecn\u011b k&nbsp;prvn\u00edm ztr\u00e1t\u00e1m svalov\u00fdch b\u00edlkovin doch\u00e1z\u00ed nejd\u0159\u00edve v&nbsp;\u010dasov\u00e9m rozmez\u00ed <strong>10\u201314 dn\u00ed bez tr\u00e9ninku.<\/strong> M\u00e1te ale i p\u0159esto pocit, \u017ee jsou va\u0161e svaly po p\u00e1r dnech bez tr\u00e9ninku tak n\u011bjak men\u0161\u00ed? Za to m\u016f\u017ee <strong>\u00fabytek svalov\u00e9ho glykogenu a vody<\/strong>, kter\u00fd m\u00e1 na sv\u011bdom\u00ed tr\u00e9ninkov\u00e1 pauza. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e vezmeme v&nbsp;potaz, \u017ee z\u00e1kladn\u00ed doporu\u010den\u00ed pro spr\u00e1vn\u011b nastaven\u00fd tr\u00e9ninkov\u00fd pl\u00e1n m\u00e1 podobu 3\u20134 tr\u00e9nink\u016f t\u00fddn\u011b s&nbsp;3 cviky na velkou svalovou partii a 2 cviky na men\u0161\u00ed svalovou partii ve 3\u20134 pracovn\u00edch s\u00e9ri\u00edch, vych\u00e1z\u00ed z&nbsp;toho n\u00e1sleduj\u00edc\u00ed. <strong>K&nbsp;udr\u017een\u00ed svalov\u00e9 hmoty by v&nbsp;tomto kontextu m\u011bl sta\u010dit tr\u00e9nink cel\u00e9ho t\u011bla zhruba dvakr\u00e1t t\u00fddn\u011b s&nbsp;1\u20132 poctiv\u00fdmi cviky na svalovou partii<\/strong>, kter\u00e9 se po\u010dtem opakov\u00e1n\u00ed budou bl\u00ed\u017eit svalov\u00e9mu selh\u00e1n\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[3\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak vid\u00edte, jak\u00fdkoliv tr\u00e9nink je lep\u0161\u00ed ne\u017e \u017e\u00e1dn\u00fd tr\u00e9nink. Trouf\u00e1m si tvrdit, \u017ee v\u011bt\u0161ina lid\u00ed cvi\u010d\u00ed i v\u00edcekr\u00e1t t\u00fddn\u011b, ale hlavn\u00edm probl\u00e9mem je udr\u017een\u00ed intenzity tr\u00e9ninku bez fitness p\u0159\u00edslu\u0161enstv\u00ed.&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=\"Jak_by_mel_domaci_trenink_bez_fitness_prislusenstvi_vypadat\"><\/span>Jak by m\u011bl dom\u00e1c\u00ed tr\u00e9nink bez fitness p\u0159\u00edslu\u0161enstv\u00ed vypadat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>V&nbsp;prvn\u00ed \u0159ad\u011b by v\u00e1s m\u011bl bavit a b\u00fdt pro v\u00e1s dostate\u010dnou v\u00fdzvou.<\/li><li>Stejn\u011b jako v&nbsp;posilovn\u011b by m\u011bl b\u00fdt n\u00e1ro\u010dn\u00fd a intenzivn\u00ed.<\/li><li>S\u00e9rie byste m\u011bli odcvi\u010dit bl\u00edzko svalov\u00e9mu selh\u00e1n\u00ed.&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jasn\u011b, n\u011bkdo m\u016f\u017ee cvi\u010dit kliky nebo d\u0159epy s&nbsp;vlastn\u00ed v\u00e1hou b\u011bhem cel\u00e9ho d\u00edlu obl\u00edben\u00e9ho seri\u00e1lu a dal\u0161\u00ed je bl\u00edzko svalov\u00e9mu selh\u00e1n\u00ed po 20 opakov\u00e1n\u00edch. Pak je zapot\u0159eb\u00ed hledat zp\u016fsoby, jak si ud\u011blat tr\u00e9nink n\u00e1ro\u010dn\u011bj\u0161\u00ed a zv\u00fd\u0161it jeho intenzitu. Zapomenout byste nem\u011bli ani na kvalitn\u00ed v\u00fd\u017eivu s&nbsp;dostate\u010dn\u00fdm p\u0159\u00edjmem b\u00edlkovin. Pokud si nev\u00edte rady se sestaven\u00edm dom\u00e1c\u00edho tr\u00e9ninku, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/\" target=\"_blank\"><strong>Jak sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n na dom\u00e1c\u00ed cvi\u010den\u00ed?<\/strong><\/a><\/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\/11\/DSC08509-_-OK-1124x751.jpg\" alt=\"Za jak dlouho za\u010dnou mizet svaly, kdy\u017e p\u0159estanete cvi\u010dit?\" class=\"wp-image-194521\" width=\"843\" height=\"563\" title=\"Za jak dlouho za\u010dnou mizet svaly, kdy\u017e p\u0159estanete cvi\u010dit?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-2048x1369.jpg 2048w\" 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    <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=\"47623,81622,84085\" ><\/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=\"10_zpusobu_jak_udelat_domaci_trenink_narocnejsi\"><\/span>10 zp\u016fsob\u016f, jak ud\u011blat dom\u00e1c\u00ed tr\u00e9nink n\u00e1ro\u010dn\u011bj\u0161\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Zpomalte rychlost proveden\u00ed cviku<\/h3>\n\n\n\n<p>V&nbsp;pl\u00e1nov\u00e1n\u00ed silov\u00e9ho tr\u00e9ninku je obecn\u011b bohu\u017eel \u010dasto p\u0159ehl\u00ed\u017eenou prom\u011bnnou <strong>\u010das pod nap\u011bt\u00edm<\/strong> (TUT \u2013 Time Under Tension). Tento \u00fadaj vyjad\u0159uje, jak dlouho prov\u00e1d\u00edte jedno opakov\u00e1n\u00ed nebo s\u00e9rii v&nbsp;r\u00e1mci jednoho cviku \u010di svalov\u00e9 partie. <strong>Jednodu\u0161e jde o dobu, kdy je sval zat\u00ed\u017een a pracuje.<\/strong> Ale na druhou stranu, nen\u00ed pot\u0159eba to zase p\u0159eh\u00e1n\u011bt. Odhadovan\u00e1 maxim\u00e1ln\u00ed doba prov\u00e1d\u011bn\u00ed jednoho opakov\u00e1n\u00ed ve vztahu ke svalov\u00e9 hypertrofii by m\u011bla b\u00fdt podle Schoenfelda (2015) <strong>do 8 vte\u0159in.<\/strong> Studie nazna\u010duj\u00ed, \u017ee doba del\u0161\u00ed ne\u017e 10 vte\u0159in je z&nbsp;tohoto pohledu sp\u00ed\u0161e kontraproduktivn\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sami jist\u011b dob\u0159e v\u00edte, \u017ee sekat d\u0159epy nebo kliky velmi rychle nen\u00ed tak n\u00e1ro\u010dn\u00e9, jako kdy\u017e zpomal\u00edte tempo, a to zejm\u00e9na v&nbsp;excentrick\u00e9 f\u00e1zi pohybu (dol\u016f do krajn\u00ed polohy). V\u011bt\u0161\u00ed d\u016fraz na excentrickou f\u00e1zi pohybu vede i k&nbsp;v\u011bt\u0161\u00edmu \u201esvalov\u00e9mu po\u0161kozen\u00ed\u201c zp\u016fsoben\u00e9ho tr\u00e9ninkem, a t\u00edm p\u00e1dem i siln\u011bj\u0161\u00edmu stimulu ke svalov\u00e9 hypertrofii. <span style=\"color:#ff6600\" class=\"tadv-color\">[6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud si chcete roz\u0161\u00ed\u0159it z\u00e1sobn\u00edk cvik\u016f, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/12-cviku-s-vlastni-vahou-ktere-vas-dostanou-do-formy\/\" target=\"_blank\"><strong>12 cvik\u016f s vlastn\u00ed v\u00e1hou, kter\u00e9 v\u00e1s dostanou do formy<\/strong>.<\/a>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak prakticky vyu\u017e\u00edt zpomalen\u00ed tempa proveden\u00ed cviku?<\/strong><\/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>Zejm\u00e9na v&nbsp;excentrick\u00e9 f\u00e1zi pohybu, kdy jdete do krajn\u00ed polohy, <strong>zpomalte<\/strong> a v&nbsp;duchu si po\u010d\u00edtejte zhruba do 6 a n\u00e1sledn\u011b p\u0159ejd\u011bte zp\u011bt do v\u00fdchoz\u00ed polohy. <strong>Takov\u00e9 opakov\u00e1n\u00ed by m\u011blo trvat zhruba do 8 vte\u0159in.<\/strong>&nbsp;Bonusem je i <strong>v\u011bt\u0161\u00ed zapojen\u00ed st\u0159edu t\u011bla<\/strong>, kter\u00e9 se v\u00edce zapoj\u00ed nap\u0159\u00edklad p\u0159i zpomalen\u00ed kliku.&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-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">2. Zrychlete a vyzkou\u0161ejte HIIT nebo plyometrick\u00fd tr\u00e9nink<\/h3>\n\n\n\n<p>Zrychlen\u00ed tempa je typick\u00e9 pro HIIT i plyometrick\u00e9 tr\u00e9ninky. Existuje cel\u00e1 \u0159ada <a rel=\"noreferrer noopener\" href=\"https:\/\/www.youtube.com\/watch?v=71nATxECdTg\" target=\"_blank\"><strong>HIIT<\/strong> <strong>tr\u00e9nink\u016f<\/strong><\/a> a m\u016f\u017eete si je i sami vytvo\u0159it tak\u0159ka z&nbsp;jak\u00e9hokoliv pohybu. <strong>Sta\u010d\u00ed v\u00e1m k&nbsp;tomu st\u0159\u00eddat intervaly maxim\u00e1ln\u00edho nasazen\u00ed s&nbsp;intervaly odpo\u010dinku zhruba v&nbsp;pom\u011bru 2:1<\/strong>. D\u00e1te si tak do t\u011bla zase trochu jin\u00fdm zp\u016fsobem pomoc\u00ed dom\u00e1c\u00edho <a rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/blog\/12-tipu-na-domaci-kardio-trenink\/\" target=\"_blank\">kardia<\/a>.&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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK-750x1124.jpg\" alt=\"10 zp\u016fsob\u016f, jak ud\u011blat dom\u00e1c\u00ed tr\u00e9nink n\u00e1ro\u010dn\u011bj\u0161\u00ed\" class=\"wp-image-194547\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK.jpg 1125w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/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>Pomoc\u00ed HIITu sp\u00e1l\u00edte v\u011bt\u0161\u00ed mno\u017estv\u00ed energie a efektivn\u011bji m\u00e1knete i na fyzick\u00e9 kondici <\/strong>v porovn\u00e1n\u00ed s klasick\u00fdm kardiem. HIIT trv\u00e1 typicky zhruba 30 minut intenzivn\u00edho cvi\u010den\u00ed. D\u00edky After Burn efektu je<strong> po tr\u00e9ninku v\u00e1\u0161 metabolismus na dal\u0161\u00edch n\u011bkolik hodin zrychlen\u00fd. <\/strong>Spalujete tak o n\u011bco v\u00edce energie i v klidu a bez n\u00e1mahy. <span style=\"color:#ff6600\" class=\"tadv-color\">[8\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Plyometrick\u00fd tr\u00e9nink se vyu\u017e\u00edv\u00e1 tak\u0159ka ve v\u0161ech sportech ke zv\u00fd\u0161en\u00ed rychlosti, dynami\u010dnosti i v\u00fdbu\u0161nosti. <\/strong>Jeho c\u00edlem je rychl\u00e9 st\u0159\u00edd\u00e1n\u00ed excentrick\u00e9 a koncentrick\u00e9 f\u00e1ze pohybu, kdy po dopadu z&nbsp;v\u00fdskoku n\u00e1sleduje okam\u017eit\u00fd v\u00fdskok. M\u016f\u017eeme zde jmenovat t\u0159eba d\u0159epy s&nbsp;v\u00fdskokem nebo v\u00fdskoky na bednu prov\u00e1d\u011bn\u00e9 s&nbsp;maxim\u00e1ln\u00edm \u00fasil\u00edm, aby do\u0161lo k&nbsp;aktivaci rychl\u00fdch svalov\u00fdch vl\u00e1ken a rozvoji s\u00edly. Plyometrick\u00fd tr\u00e9nink zvy\u0161uje i v\u00fdkonnost nervosvalov\u00e9ho syst\u00e9mu. Jsme pak schopni v\u0161e d\u011blat o n\u011bco rychleji. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak na HIIT nebo plyometrick\u00fd tr\u00e9nink?<\/strong><\/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>M\u00edsto po\u010dtu opakov\u00e1n\u00ed se zam\u011b\u0159te na \u010das.<\/strong> Na HIIT tr\u00e9nink m\u016f\u017eete vyu\u017e\u00edt i \u010dasova\u010d z \u0159ady r\u016fzn\u00fdch aplikac\u00ed. Velmi obl\u00edben\u00fd je form\u00e1t tabaty, kdy b\u011bhem 8 kol 20 vte\u0159in cvi\u010d\u00edte a 10 vte\u0159in odpo\u010d\u00edv\u00e1te. V&nbsp;r\u00e1mci plyometrick\u00e9ho tr\u00e9ninku by odpo\u010dinkov\u00fd interval m\u011bl trvat zhruba 30\u201360 vte\u0159in nebo 3\u20135n\u00e1sobek odcvi\u010den\u00e9ho \u010dasu.&nbsp;<\/li><\/ul>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/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\">3. Vyu\u017eijte naplno cel\u00fd rozsah pohybu&nbsp;<\/h3>\n\n\n\n<p>P\u0159em\u00fd\u0161leli jste n\u011bkdy nad t\u00edm, jestli naplno vyu\u017e\u00edv\u00e1te potenci\u00e1l ka\u017ed\u00e9ho cviku a cel\u00fd rozsah pohybu? <strong>To znamen\u00e1, \u017ee p\u0159i <\/strong><a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" target=\"_blank\" class=\"ek-link\"><strong>d\u0159epech<\/strong><\/a><strong> p\u016fjdete v&nbsp;doln\u00ed f\u00e1zi pohybu co nejn\u00ed\u017e a to sam\u00e9 t\u0159eba p\u0159i klic\u00edch nebo v\u00fdpadech.<\/strong> T\u00edm dojde k&nbsp;v\u011bt\u0161\u00edmu nata\u017een\u00ed svalov\u00fdch vl\u00e1ken, vyu\u017eit\u00ed pln\u00e9ho potenci\u00e1lu cviku a efektivn\u011bj\u0161\u00edmu budov\u00e1n\u00ed sval\u016f i s\u00edly. V&nbsp;p\u0159\u00edpad\u011b, \u017ee prozat\u00edm nem\u00e1te s\u00edlu ani mobilitu k&nbsp;proveden\u00ed hlubok\u00e9ho d\u0159epu, pracujte na zlep\u0161en\u00ed t\u0159eba v&nbsp;podob\u011b \u201e\u010d\u00e1ste\u010dn\u00fdch d\u0159ep\u016f\u201c do va\u0161\u00ed krajn\u00ed pozice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Efektivnost vyu\u017eit\u00ed cel\u00e9ho rozsahu pohybu demonstrovala i studie, kter\u00e1 testovala vyu\u017eit\u00ed rozsahu pohybu p\u0159i cvi\u010den\u00ed bench pressu. (Ne)p\u0159ekvapiv\u011b <strong>nejv\u011bt\u0161\u00edho zlep\u0161en\u00ed dos\u00e1hla skupina cvi\u010denc\u016f, kter\u00e1 vyu\u017e\u00edvala cel\u00fd rozsah pohybu<\/strong> ve srovn\u00e1n\u00ed s&nbsp;vyu\u017eit\u00edm 1\/3 nebo 2\/3 maxim\u00e1ln\u00edho rozsahu pohybu. <span style=\"color:#ff6600\" class=\"tadv-color\">[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\">4. Vydr\u017ete chv\u00edli v&nbsp;krajn\u00ed poloze cviku, vyu\u017e\u00edt m\u016f\u017eete i pulzov\u00e1n\u00ed<\/h3>\n\n\n\n<p>Dal\u0161\u00edm n\u00e1strojem k&nbsp;doc\u00edlen\u00ed v\u011bt\u0161\u00ed svalov\u00e9 tenze, a t\u00edm i v\u011bt\u0161\u00ed n\u00e1ro\u010dnosti tr\u00e9ninku je <strong>chvilkov\u00e9 zastaven\u00ed<\/strong> (1\u20133 vte\u0159iny) nebo <strong>vyu\u017eit\u00ed mal\u00fdch pohyb\u016f nahoru a dol\u016f (\u201epulzov\u00e1n\u00ed\u201c) ve spodn\u00ed poloze cviku.<\/strong> Pokud na sebe budete dostate\u010dn\u011b p\u0159\u00edsn\u00ed, u\u017e po prvn\u00edch p\u00e1r opakov\u00e1n\u00edch uc\u00edt\u00edte p\u00e1len\u00ed sval\u016f, kter\u00e9 zna\u010d\u00ed v\u011bt\u0161\u00ed n\u00e1ro\u010dnost cvi\u010den\u00ed. Odrazit se m\u016f\u017eete t\u0159eba od 5 nebo 10 mal\u00fdch pohyb\u016f nahoru a dol\u016f (pulz\u016f) v&nbsp;bl\u00edzkosti spodn\u00ed krajn\u00ed polohy \u0159ekn\u011bme t\u0159eba d\u0159epu a n\u00e1sledn\u011b j\u00edt zp\u011bt do v\u00fdchoz\u00ed polohy ve stoje. T\u00edm zapoj\u00edte cel\u00fd rozsah pohybu a naplno vyu\u017eijete v\u0161echny f\u00e1ze pohybu.&nbsp;&nbsp;&nbsp;&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\">5. Vyzkou\u0161ejte unilater\u00e1ln\u00ed cviky<\/h3>\n\n\n\n<p><strong>Jednostrann\u00fd (unilater\u00e1ln\u00ed) pohyb<\/strong> u n\u011bkter\u00fdch cvik\u016f p\u0159irozen\u011b neud\u011bl\u00e1te, ale u mnoha to mo\u017en\u00e9 je. P\u0159\u00edkladem m\u016f\u017ee b\u00fdt t\u0159eba <strong>d\u0159ep na jedn\u00e9 noze nebo plank s&nbsp;oporou o jednu ruku.<\/strong> T\u00edm za\u010dnete i v\u00edce pracovat na stabilit\u011b b\u011bhem cvi\u010den\u00ed a v&nbsp;p\u0159\u00edpad\u011b planku na jedn\u00e9 ruce v\u00edce zapoj\u00edte tak\u00e9 \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly. Dal\u0161\u00edm p\u0159\u00edkladem m\u016f\u017ee b\u00fdt <strong>jednostrann\u00e9 upa\u017eov\u00e1n\u00ed s&nbsp;vyu\u017eit\u00edm fla\u0161ky s&nbsp;vodou nebo v&nbsp;r\u00e1mci mo\u017enost\u00ed napln\u011bn\u00e9 n\u00e1kupn\u00ed ta\u0161ky<\/strong>, kdy dojde op\u011bt k&nbsp;o n\u011bco v\u011bt\u0161\u00edmu zapojen\u00ed sval\u016f st\u0159edu t\u011bla.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V&nbsp;p\u0159\u00edpad\u011b, \u017ee v\u00e1s zaj\u00edm\u00e1, jak\u00e9 v\u00fdhody p\u0159in\u00e1\u0161\u00ed cvi\u010den\u00ed planku, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/co-se-s-vami-stane-kdyz-budete-delat-plank-kazdy-den\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co se s v\u00e1mi stane, kdy\u017e budete d\u011blat plank ka\u017ed\u00fd den.<\/strong><\/a><\/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\/11\/image-1-1124x749.jpeg\" alt=\"Ud\u011blejte v\u00edce opakov\u00e1n\u00ed a zpomalte tempo prov\u00e1d\u011bn\u00ed cviku\" class=\"wp-image-194561\" width=\"843\" height=\"562\" title=\"Ud\u011blejte v\u00edce opakov\u00e1n\u00ed a zpomalte tempo prov\u00e1d\u011bn\u00ed cviku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-1-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-1.jpeg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Ud\u011blejte v\u00edce opakov\u00e1n\u00ed<\/h3>\n\n\n\n<p>Mo\u017en\u00e1 je to naprosto z\u0159ejm\u00e1 metoda, jak ud\u011blat tr\u00e9nink n\u00e1ro\u010dn\u011bj\u0161\u00ed, ale za zm\u00ednku stoj\u00ed. Odcvi\u010den\u00ed v\u00edce opakov\u00e1n\u00ed ocen\u00edte hlavn\u011b v&nbsp;p\u0159\u00edpad\u011b, kdy nepou\u017e\u00edv\u00e1te extern\u00ed z\u00e1t\u011b\u017e a cviky pro v\u00e1s za\u010d\u00ednaj\u00ed b\u00fdt a\u017e moc snadn\u00e9. <strong>V\u011bt\u0161\u00edm po\u010dtem opakov\u00e1n\u00ed doc\u00edl\u00edte v\u011bt\u0161\u00edho metabolick\u00e9ho stresu<\/strong>, kter\u00fd je jedn\u00edm z&nbsp;mechanism\u016f stimuluj\u00edc\u00edch r\u016fst sval\u016f.&nbsp;&nbsp;&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\">7. Zkra\u0165te interval odpo\u010dinku<\/h3>\n\n\n\n<p>Zkr\u00e1cen\u00edm pauzy mezi s\u00e9riemi dojde k&nbsp;odcvi\u010den\u00ed cviku v&nbsp;krat\u0161\u00edm \u010dase, co\u017e vede k&nbsp;v\u011bt\u0161\u00edmu metabolick\u00e9mu stresu, podobn\u011b jako v&nbsp;p\u0159edchoz\u00edm p\u0159\u00edpad\u011b. <strong>Svaly jednodu\u0161e v\u00edce pracuj\u00ed.<\/strong> Za\u010dn\u011bte interval odpo\u010dinku zkracovat nap\u0159\u00edklad po 10 vte\u0159in\u00e1ch v&nbsp;z\u00e1vislosti na va\u0161\u00ed tr\u00e9novanosti.<\/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\">8. Zat\u011b\u017eujte svaly pod jin\u00fdm \u00fahlem<\/h3>\n\n\n\n<p>Co ud\u011bl\u00e1te, kdy\u017e se pro v\u00e1s oby\u010dejn\u00e9 kliky stanou a\u017e p\u0159\u00edli\u0161 jednoduch\u00e9? Spr\u00e1vn\u011b, <strong>op\u0159ete si nohy o vyv\u00fd\u0161enou podlo\u017eku<\/strong>, jako je t\u0159eba gau\u010d, \u017eidle nebo st\u016fl. <strong><strong>T\u00edm dojde k v\u011bt\u0161\u00edmu zat\u00ed\u017een\u00ed horn\u00ed poloviny t\u011bla, \u010d\u00edm\u017e donut\u00edte svaly v\u00edce pracovat<\/strong>.<\/strong> Stejn\u00fd princip m\u016f\u017eete vyu\u017e\u00edt nap\u0159\u00edklad i p\u0159i cvi\u010den\u00ed \u201emostu\u201c (glute bridge), kdy si nohy op\u011bt op\u0159ete o vyv\u00fd\u0161enou podlo\u017eku a efektivn\u011bji procvi\u010d\u00edte zejm\u00e9na h\u00fd\u017ed\u011b a zadn\u00ed stranu stehen.<\/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\">9. Bu\u010fte kreativn\u00ed a kombinujte typ cvi\u010den\u00ed<\/h3>\n\n\n\n<p>A jak si tr\u00e9nink oko\u0159enit a ud\u011blat je\u0161t\u011b n\u00e1ro\u010dn\u011bj\u0161\u00ed? <strong>Zkombinujte v\u00edce tip\u016f v&nbsp;jeden.<\/strong> Uvedeme si to na p\u0159\u00edkladu d\u0159epu s&nbsp;vyu\u017eit\u00edm statick\u00e9 v\u00fddr\u017ee nebo pulzov\u00e1n\u00ed a plyometrie. Pro za\u010d\u00e1tek odcvi\u010dte 10 d\u0159ep\u016f, pot\u00e9 se p\u0159ibli\u017ete spodn\u00ed krajn\u00ed pozici a bu\u010f v&nbsp;n\u00ed 10 vte\u0159in vydr\u017ete, nebo ud\u011blejte 10 mal\u00fdch pohyb\u016f sm\u011brem nahoru a dol\u016f (\u201epulzov\u00e1n\u00ed\u201c). Celou s\u00e9rii pak zavr\u0161te 5 d\u0159epy s&nbsp;v\u00fdskokem. Jak si ud\u011bl\u00e1te cvik n\u00e1ro\u010dn\u011bj\u0161\u00ed, je u\u017e na v\u00e1s a va\u0161ich schopnostech, mo\u017enost\u00ed je spousta.&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\">10. Vyu\u017eijte jako extern\u00ed z\u00e1t\u011b\u017e v\u0161e, co d\u016fm d\u00e1<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>J\u00eddlo v&nbsp;konzerv\u011b,<\/strong> jako je t\u0159eba cizrna nebo fazole, r\u016fzn\u011b velk\u00e9 <strong>plastov\u00e9 fla\u0161ky napln\u011bn\u00e9 vodou nebo p\u00edskem. <\/strong><a aria-label=\" (opens in a new tab)\" class=\"ek-link ek-link\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/lahev-hydrator-1-89-l-gymbeam.html\" target=\"_blank\"><strong>Hydr\u00e1tory<\/strong><\/a><strong> a barely<\/strong> na vodu m\u016f\u017eete vyu\u017e\u00edt jako z\u00e1t\u011b\u017e m\u00edsto klasick\u00fdch \u010dinek.&nbsp;<\/li><li><strong>Batoh nebo krosnu napln\u011bnou knihami<\/strong> <strong>\u010di plastov\u00fdmi fla\u0161kami s&nbsp;vodou<\/strong> vyu\u017eijete jako z\u00e1t\u011b\u017e p\u0159i d\u0159epech, v\u00fdpadech a dal\u0161\u00edch cvic\u00edch na spodn\u00ed polovinu t\u011bla, stejn\u011b jako p\u0159i planku nebo klic\u00edch.&nbsp;<\/li><li><strong>N\u00e1kupn\u00ed ta\u0161ky napln\u011bn\u00e9 knihami nebo plastov\u00fdmi fla\u0161kami s&nbsp;vodou<\/strong> ocen\u00edte zejm\u00e9na p\u0159i cvic\u00edch na biceps, triceps nebo ramena.&nbsp;<\/li><li><strong>Kusy n\u00e1bytku<\/strong>, kter\u00e9 jsou vhodn\u00e9 k&nbsp;manipulaci a nehroz\u00ed, \u017ee byste zranili sebe, n\u011bkoho dal\u0161\u00edho nebo poni\u010dili byt. Pokud m\u00e1te v&nbsp;ob\u00fdv\u00e1k\u016f men\u0161\u00ed masivn\u00ed st\u016fl, m\u016f\u017eete jej vyu\u017e\u00edt t\u0159eba k&nbsp;p\u0159\u00edtah\u016fm na z\u00e1da. \u017didle nebo gau\u010d zase poslou\u017e\u00ed jako opora p\u0159i tricepsov\u00fdch nebo b\u011b\u017en\u00fdch klic\u00edch.&nbsp;<\/li><li><strong>P\u0159em\u00fd\u0161l\u00edte, jak si ud\u011blat osu?<\/strong> Vezm\u011bte star\u00e9 <strong>d\u0159ev\u011bn\u00e9 ko\u0161t\u011b<\/strong> nebo n\u011bkolik let nepou\u017e\u00edvanou <strong>hokejku<\/strong> ve sklep\u011b a <strong>na ka\u017edou stranu si jako z\u00e1va\u017e\u00ed dejte n\u00e1kupn\u00ed ta\u0161ky nebo batoh<\/strong> stejn\u011b napln\u011bn\u00fd knihami. Jejich polohu m\u016f\u017eete zafixovat izola\u010dn\u00ed nebo kobercovou p\u00e1skou.<\/li><li><strong>Vyu\u017eijte v\u00e1hy partnera nebo partnerky<\/strong> zejm\u00e9na p\u0159i cvi\u010den\u00ed d\u0159ep\u016f, klik\u016f nebo v\u00fddr\u017ee v&nbsp;planku. Samoz\u0159ejm\u011b na v\u00e1s nemus\u00ed viset plnou vahou, sta\u010d\u00ed, kdy\u017e v\u00e1m polo\u017e\u00ed t\u0159eba nohy na z\u00e1da p\u0159i planku.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A najednou jsme doma objevili t\u00e9m\u011b\u0159 celou posilovnu, \u017ee? Pokud nechcete takto improvizovat, po\u0159i\u010fte si <a href=\"https:\/\/gymbeam.cz\/posilnovaci-gumy-a-expandery\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumy<\/a>, <a href=\"https:\/\/gymbeam.cz\/zavesne-posilovaci-systemy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1v\u011bsn\u00fd posilovac\u00ed syst\u00e9m<\/a> nebo \u010dinky k&nbsp;vybaven\u00ed dom\u00e1c\u00ed posilovny.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V&nbsp;p\u0159\u00edpad\u011b, \u017ee v\u00e1s tr\u00e1p\u00ed ztr\u00e1ta motivace ke cvi\u010den\u00ed, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/5-tipu-diky-kterym-zustanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>5 tip\u016f, d\u00edky kter\u00fdm z\u016fstanete aktivn\u00ed, motivovan\u00ed a nep\u0159estanete cvi\u010dit ani doma.<\/strong><\/a>&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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-1124x749.jpg\" alt=\"Bu\u010fte kreativn\u00ed, kombinujte typ cvi\u010den\u00ed a vyu\u017eijte jako z\u00e1t\u011b\u017e v\u0161e, co d\u016fm d\u00e1\" class=\"wp-image-194579\" width=\"843\" height=\"562\" title=\"Bu\u010fte kreativn\u00ed, kombinujte typ cvi\u010den\u00ed a vyu\u017eijte jako z\u00e1t\u011b\u017e v\u0161e, co d\u016fm d\u00e1\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-2048x1365.jpg 2048w\" 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=\"Co_si_z_toho_vzit\"><\/span>Co si z&nbsp;toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Dom\u00e1c\u00ed tr\u00e9nink bez fitness p\u0159\u00edslu\u0161enstv\u00ed nemus\u00ed b\u00fdt nuda <\/strong>a u\u017e v\u016fbec se nemus\u00edte b\u00e1t, \u017ee si p\u0159i n\u011bm ned\u00e1te dostate\u010dn\u011b do t\u011bla. Jasn\u011b, nen\u00ed to tak n\u00e1ro\u010dn\u00e9 jako v&nbsp;posilovn\u011b, kde jste zvykl\u00ed si na d\u0159ep nalo\u017eit \u201estovku\u201c, ale kdo chce, hled\u00e1 zp\u016fsoby. Zaj\u00edmav\u00fd je i fakt, \u017ee pro udr\u017een\u00ed svalov\u00e9 hmoty v\u00e1m sta\u010d\u00ed odcvi\u010dit zhruba 1\u20132 tr\u00e9ninky cel\u00e9ho t\u011bla t\u00fddn\u011b s&nbsp;1\u20132 poctiv\u00fdmi cviky na svalovou partii, kter\u00e9 se po\u010dtem opakov\u00e1n\u00ed budou bl\u00ed\u017eit svalov\u00e9mu selh\u00e1n\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Z&nbsp;b\u011b\u017en\u00fdch v\u011bc\u00ed, kter\u00e9 m\u00e1te doma, m\u016f\u017eete v&nbsp;pohod\u011b vytvo\u0159it extern\u00ed z\u00e1t\u011b\u017e<\/strong>, kter\u00e1 v\u00e1m tr\u00e9nink zt\u00ed\u017e\u00ed. Inspirac\u00ed v\u00e1m m\u016f\u017ee b\u00fdt dne\u0161n\u00ed \u010dl\u00e1nek. T\u0159eba takov\u00e1 statick\u00e1 v\u00fddr\u017e v&nbsp;hlubok\u00e9m d\u0159epu d\u00e1 po\u0159\u00e1dn\u011b zabrat.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A jak se se cvi\u010den\u00edm doma vypo\u0159\u00e1d\u00e1v\u00e1te vy? Pod\u011blte se s n\u00e1mi v koment\u00e1\u0159\u00edch o sv\u00e9 rady, tipy a vychyt\u00e1vky, kter\u00e9 v&nbsp;r\u00e1mci dom\u00e1c\u00edho tr\u00e9ninku vyu\u017e\u00edv\u00e1te. Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil a byl pro v\u00e1s u\u017eite\u010dn\u00fd, podpo\u0159te jej sd\u00edlen\u00edm, aby si po\u0159\u00e1dn\u011b m\u00e1kli i va\u0161i p\u0159\u00e1tel\u00e9.<\/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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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>I p\u0159i dom\u00e1c\u00edm tr\u00e9ninku bez fitness p\u0159\u00edslu\u0161enstv\u00ed si m\u016f\u017eete d\u00e1t do t\u011bla! Sta\u010d\u00ed zn\u00e1t p\u00e1r tip\u016f, kter\u00e9 v\u00e1m p\u0159edstav\u00edme uvnit\u0159 v \u010dl\u00e1nku.<\/p>\n","protected":false},"author":65,"featured_media":194595,"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":[6174,6441,7257],"filter_section":[],"filter_attribute":[13020,13022,13023],"class_list":{"0":"post-194487","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-hiit-trenink","9":"tag-cviky-s-vlastni-vahou","10":"tag-silovy-trenink","11":"filter_attribute-cviky-s-vlastnou-vahou","12":"filter_attribute-domaci-trening-a-hiit","13":"filter_attribute-treningove-plany","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak si d\u00e1t p\u0159i dom\u00e1c\u00edm tr\u00e9ninku opravdu do t\u011bla i bez fitness p\u0159\u00edslu\u0161enstv\u00ed - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak si d\u00e1t p\u0159i dom\u00e1c\u00edm tr\u00e9ninku po\u0159\u00e1dn\u011b do t\u011bla? 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