{"id":229825,"date":"2020-05-06T16:06:00","date_gmt":"2020-05-06T14:06:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=229825"},"modified":"2021-11-16T09:17:12","modified_gmt":"2021-11-16T08:17:12","slug":"outdoorovy-trening-a-ako-zacat-s-cvicenim-vonku","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/outdoorovy-trening-a-ako-zacat-s-cvicenim-vonku\/","title":{"rendered":"Outdoorov\u00fd tr\u00e9ning &#8211; pre\u010do a ako za\u010da\u0165 s cvi\u010den\u00edm na \u010derstvom vzduchu"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/outdoorovy-trening-a-ako-zacat-s-cvicenim-vonku\/#Preco_cvicit_vonku\" title=\"Pre\u010do cvi\u010di\u0165 vonku?\">Pre\u010do cvi\u010di\u0165 vonku?<\/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.sk\/blog\/outdoorovy-trening-a-ako-zacat-s-cvicenim-vonku\/#Ako_cvicit_vonku\" title=\"Ako cvi\u010di\u0165 vonku?\">Ako cvi\u010di\u0165 vonku?<\/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.sk\/blog\/outdoorovy-trening-a-ako-zacat-s-cvicenim-vonku\/#Park_%E2%80%93_idealne_outdoorove_fitko\" title=\"Park &#8211; ide\u00e1lne outdoorov\u00e9 fitko\">Park &#8211; ide\u00e1lne outdoorov\u00e9 fitko<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/outdoorovy-trening-a-ako-zacat-s-cvicenim-vonku\/#Ako_sa_pripravit_na_trening_vonku\" title=\"Ako sa pripravi\u0165 na tr\u00e9ning vonku?\">Ako sa pripravi\u0165 na tr\u00e9ning vonku?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>D\u00e1vate prednos\u0165 <strong>\u010derstv\u00e9mu vzduchu<\/strong> pred <strong>posil\u0148ov\u0148ou?<\/strong> Ak v\u00e1hate a boj\u00edte sa, \u017ee outdoor tr\u00e9ning nie je tak efekt\u00edvny, tento \u010dl\u00e1nok je venovan\u00fd pr\u00e1ve v\u00e1m. Mo\u017eno patr\u00edte k t\u00fdm, ktor\u00ed by aj radi sk\u00fasili zmenu, ale neviete ako na to. Spoznajte <strong>v\u00fdhody a najlep\u0161ie sp\u00f4soby<\/strong> cvi\u010denia vonku, ale aj <strong>n\u00e1vod na<\/strong> \u201coutdoorov\u00fd\u201d <strong>tr\u00e9ningov\u00fd pl\u00e1n.<\/strong><\/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=\"Preco_cvicit_vonku\"><\/span>Pre\u010do cvi\u010di\u0165 vonku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ve\u013ek\u00fa \u010das\u0165 <\/strong>svojho \u017eivota <strong>tr\u00e1vime v interi\u00e9ri, <\/strong>a to najm\u00e4 po\u010das zimn\u00fdch mesiacov. Sk\u00faste sa teraz zamyslie\u0165 nad t\u00fdm, ko\u013eko hod\u00edn denne tr\u00e1vite na \u010derstvom vzduchu po\u010das pracovn\u00e9ho d\u0148a. Ak ste do\u0161li k \u010d\u00edslu \u201cm\u00e1lo\u201d, sk\u00faste zv\u00e1\u017ei\u0165 v\u00fdmenu <strong>tr\u00e9ningu v posil\u0148ovni za cvi\u010denie vonku<\/strong> po\u010das slne\u010dn\u00e9ho d\u0148a. Ak si nie ste ist\u00ed, toto je iba <strong>nieko\u013eko d\u00f4vodov,<\/strong> ktor\u00e9 by v\u00e1s mohli <strong>presved\u010di\u0165.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Zlep\u0161\u00ed to va\u0161u n\u00e1ladu<\/h3>\n\n\n\n<p>Pobyt vonku m\u00e1 vo v\u0161eobecnosti <strong>pozit\u00edvny vplyv na n\u00e1ladu.<\/strong> Pohyb na \u010derstvom vzduchu navy\u0161e <strong>zlep\u0161uje n\u00e1ladu<\/strong> a <strong>redukuje depresiu \u010di hnev.<\/strong> Pod\u013ea v\u00fdskumn\u00edkov z Ve\u013ekej Brit\u00e1nie m\u00e1 u\u017e <strong>5 min\u00fat cvi\u010denia<\/strong> v pr\u00edrode pozit\u00edvny vplyv na n\u00e1ladu \u010dloveka. Najlep\u0161ie bude, ak to vysk\u00fa\u0161ate priamo na sebe, sk\u00faste cestou z pr\u00e1ce str\u00e1vi\u0165 aspo\u0148 5 min\u00fat <strong>prech\u00e1dzkou v parku<\/strong> alebo lese, a odsledujte si zmenu vo svojich em\u00f3ci\u00e1ch. <span style=\"color: #ff6600;\">[3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_-1124x751.jpeg\" alt=\"tr\u00e9ning vonku zlep\u0161uje n\u00e1ladu\" class=\"wp-image-219949\" width=\"843\" height=\"563\" title=\"tr\u00e9ning vonku zlep\u0161uje n\u00e1ladu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_-1124x751.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_-1536x1027.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_.jpeg 1563w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Z\u00edskate vitam\u00edn D<\/h3>\n\n\n\n<p><strong>Vitam\u00edn D <\/strong>telo z\u00edskava <strong>zo slne\u010dn\u00fdch l\u00fa\u010dov<\/strong> alebo vo forme <strong><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">suplementov<\/a><\/span><\/strong>. Jeho <strong>nedostatok<\/strong> sa prejavuje najm\u00e4 pri <strong>nedostatku slne\u010dn\u00fdch dn\u00ed<\/strong><strong>,<\/strong> v <strong>zimnom obdob\u00ed<\/strong> \u010di <strong>po\u010das karant\u00e9ny.<\/strong> Ak nie ste fan\u00fa\u0161ikmi v\u00fd\u017eivov\u00fdch doplnkov, sk\u00faste tr\u00e1vi\u0165 viac \u010dasu vonku, napr\u00edklad cvi\u010den\u00edm. Pod\u013ea organiz\u00e1cie NIH (National institute of Health) m\u00f4\u017eete <strong>5 &#8211; 30 min\u00fatov\u00fdm pobytom<\/strong> na slnku medzi <strong>10:00 a 15:00<\/strong> aspo\u0148 <strong>2x do t\u00fd\u017ed\u0148a<\/strong> zabezpe\u010di\u0165 <strong>dostato\u010dn\u00fd pr\u00edjem vitam\u00ednu D. <\/strong>Je pre v\u00e1s pr\u00edjem vitam\u00ednu v\u010faka vonkaj\u0161iemu tr\u00e9ningu dostato\u010dn\u00fdm argumentom? Sk\u00faste <strong>vymeni\u0165 be\u017eeck\u00fd p\u00e1s za<\/strong> prech\u00e1dzku alebo <strong>beh vonku,<\/strong> a z\u00edskate z\u00e1rove\u0148 d\u00f4le\u017eit\u00fd vitam\u00edn pre svoje zdravie. <span style=\"color: #ff6600;\">[1] [2]&nbsp; &nbsp; &nbsp; <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_-1124x751.jpg\" alt=\"vonkaj\u0161\u00ed tr\u00e9ning podporuje sebavedomie\" class=\"wp-image-219966\" width=\"843\" height=\"563\" title=\"vonkaj\u0161\u00ed tr\u00e9ning podporuje sebavedomie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_.jpg 1797w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Podpor\u00edte svoje sebavedomie<\/h3>\n\n\n\n<p>Tr\u00e9ning vonku dok\u00e1\u017ee pozit\u00edvne vpl\u00fdva\u0165 aj na n\u00e1\u0161 mozog a cvi\u010denie na vzduchu <strong>stimuluje<\/strong> v\u0161etky<strong> \u013eudsk\u00e9 zmysly <\/strong>sp\u00f4sobom, ktor\u00fd <strong>cvi\u010denie v priestoroch nedok\u00e1\u017ee nahradi\u0165.<\/strong> Tr\u00e9ning v exteri\u00e9ri<strong> zlep\u0161uje sebavedomie, <\/strong>a dokonca pobyt v bl\u00edzkosti vody a zelene e\u0161te zvy\u0161uje tento efekt. Okrem toho, aktivity <strong>n\u00edzkej a strednej intenzity<\/strong> s\u00fa pred podporu sebavedomia<strong> lep\u0161ie ne\u017e vysoko intenz\u00edvne cvi\u010denie.<\/strong> Sk\u00faste <strong>prech\u00e1dzku, bicyklovanie<\/strong> alebo napr\u00edklad pr\u00e1cu v z\u00e1hrade, zlep\u0161\u00edte si nielen kondi\u010dku ale aj<strong> sebad\u00f4veru.<\/strong> <span style=\"color: #ff6600;\">[3] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Sp\u00e1lite viac kal\u00f3ri\u00ed<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00-749x1124.jpeg\" alt=\"vonkaj\u0161\u00ed tr\u00e9ning podporuje sebavedomie\" class=\"wp-image-220165\" title=\"vonkaj\u0161\u00ed tr\u00e9ning podporuje sebavedomie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00.jpeg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Beh na p\u00e1se <\/strong>v posil\u0148ovni <strong>nie je to ist\u00e9<\/strong> ako sa <strong>prebehn\u00fa\u0165 v parku.<\/strong> Zmenu poc\u00edtia najm\u00e4 va\u0161e <strong>k\u013aby a v\u00e4zy, <\/strong>ktor\u00e9 s\u00fa na povrchu <strong>be\u017eeck\u00e9ho p\u00e1su viac za\u0165a\u017eovan\u00e9. <\/strong>Podpor\u00edte v\u0161ak aj <strong>spa\u013eovanie kal\u00f3ri\u00ed, <\/strong>preto\u017ee <strong>odpor vzduchu <\/strong>dok\u00e1\u017ee zv\u00fd\u0161i\u0165 po\u010det sp\u00e1len\u00fdch kal\u00f3ri\u00ed a\u017e <strong>o 10 %. <\/strong>Ur\u010dite tie\u017e neza\u0161kod\u00ed, ak telu doprajete pohyb <strong>na r\u00f4znych povrchoch.<\/strong> Je jednoduch\u0161ie zabehn\u00fa\u0165 5 km na be\u017eiacom p\u00e1se, ne\u017e na trase v parku, ktor\u00e1 st\u00fapa, kles\u00e1 a men\u00ed sa jej ter\u00e9n. Tr\u00e9ning vonku je navy\u0161e o slobode a v\u00fdbere trasy pod\u013ea vlastnej \u00favahy. S\u00fa miesta, ktor\u00e9 v meste nepozn\u00e1te, alebo ste ich dlho nenav\u0161t\u00edvili? Po\u010fte do toho a u\u017eite si tr\u00e9ning viac, ne\u017e iba \u010d\u00edslo na displeji stroja. <span style=\"color: #ff6600;\">[1] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Je to zadarmo<\/h3>\n\n\n\n<p><strong>Cvi\u010denie v parku a na verejn\u00fdch priestranstv\u00e1ch<\/strong> je v neposlednom rade <strong>zadarmo.<\/strong> Mo\u017eno si to a\u017e tak nev\u0161imnete, ak m\u00e1te nejak\u00fa \u201c\u0161peci\u00e1lnu\u201d kartu na vstup do fitka, a poplatok sa v\u00e1m s\u0165ahuje z v\u00fdplaty alebo trval\u00fdm bankov\u00fdm pr\u00edkazom. Najm\u00e4 poplatky za skupinov\u00e9 tr\u00e9ningy s\u00fa \u010dasto spojen\u00e9 so zv\u00fd\u0161en\u00fdm poplatkom. <strong>Cena za cvi\u010denie <\/strong>sa odli\u0161uje pod\u013ea toho, \u010di ide o <strong>be\u017en\u00fd vstup do fitness centra, riaden\u00fd tr\u00e9ning<\/strong> alebo <strong>cvi\u010denie s osobn\u00fdm tr\u00e9nerom,<\/strong> a ceny sa tie\u017e l\u00ed\u0161ia <strong>pod\u013ea lokality.<\/strong> <strong>85 % ameri\u010danov<\/strong> minie ro\u010dne na tieto zariadenia<strong> 600 eur<\/strong> a <strong>15 % <\/strong>dokonca <strong>e\u0161te viac.<\/strong> Tr\u00e9ning je vecou prior\u00edt, a ak v\u00e1m vad\u00ed pach potu, \u010dakanie na stroje alebo in\u00e9 faktory typick\u00e9 pre fitko, vyme\u0148te to za cvi\u010denie vonku. U\u0161etren\u00e9 peniaze za poplatky m\u00f4\u017eete investova\u0165 napr\u00edklad do kvalitnej\u0161\u00edch tenisiek. Nie v\u017edy sa d\u00e1 tr\u00e9nova\u0165 vonku, d\u00e1\u017e\u010f, hor\u00fa\u010davy alebo mr\u00e1z zrejme nie s\u00fa ide\u00e1lne na cvi\u010denie, ale minim\u00e1lne to m\u00f4\u017eete strieda\u0165. Po\u010das da\u017e\u010fa do fitka a lep\u0161ie po\u010dasie vyu\u017ei\u0165 pre cvi\u010denie vonku. <span style=\"color: #ff6600;\">[6] [7]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_cvicit_vonku\"><\/span>Ako cvi\u010di\u0165 vonku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Outdoorov\u00fd tr\u00e9ning m\u00e1 nieko\u013eko v\u00fdhod a je skvelou <strong>alternat\u00edvou fitness centier.<\/strong> Potrebujete si v tom <strong>n\u00e1js\u0165 syst\u00e9m<\/strong> rovnako, ako pri klasickom cvi\u010den\u00ed vo fitku. Tr\u00e9ningom vonku dok\u00e1\u017eete <strong>zhodi\u0165 prebyto\u010dn\u00e9 kil\u00e1, nabra\u0165 svalov\u00fa hmotu a zlep\u0161i\u0165<\/strong> svoju<strong> kond\u00edciu.<\/strong> V tejto kapitole v\u00e1m d\u00e1me nieko\u013eko tipov na <strong>outdoorov\u00e9 cviky,<\/strong> v\u010faka ktor\u00fdm sa <strong>dostanete do formy. <\/strong>Niektor\u00e9 cviky potrebuj\u00fa <strong>n\u00e1\u010dinie,<\/strong> pri in\u00fdch v\u00e1m posta\u010dia vo\u013ene <strong>dostupn\u00e9 predmety v parkoch a verejn\u00fdch miestach.<\/strong><\/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\">Beh<\/h3>\n\n\n\n<p><strong>Beh<\/strong><strong>&nbsp;<\/strong>je jedn\u00fdm z<strong> najpopul\u00e1rnej\u0161\u00edch foriem tr\u00e9ningu, <\/strong>preto\u017ee je <strong>nen\u00e1ro\u010dn\u00fd na vybavenie<\/strong> a existuje <strong>ve\u013ea variant, <\/strong>v\u010faka ktor\u00fdm sa dostanete do formy. Behom <strong>posil\u0148ujete <\/strong>svoje <strong>k\u013aby a kosti,<\/strong> je skvel\u00fdm aer\u00f3bnym cvi\u010den\u00edm, ktor\u00e9 v\u00e1m pom\u00f4\u017ee <strong>redukova\u0165 a udr\u017ea\u0165 optim\u00e1lnu hmotnos\u0165, <\/strong>a z\u00e1rove\u0148 v\u00e1m <strong>zlep\u0161\u00ed n\u00e1ladu. <\/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<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/behanie_OK-749x1124.jpg\" alt=\"  \" class=\"wp-image-220106\" title=\"  \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/behanie_OK-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/behanie_OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/behanie_OK.jpg 800w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Behom <strong>posil\u0148ujete <\/strong>svoje <strong>k\u013aby a kosti,<\/strong> je skvel\u00fdm aer\u00f3bnym cvi\u010den\u00edm, ktor\u00e9 v\u00e1m pom\u00f4\u017ee <strong>redukova\u0165 a udr\u017ea\u0165 optim\u00e1lnu hmotnos\u0165, <\/strong>a z\u00e1rove\u0148 v\u00e1m <strong>zlep\u0161\u00ed n\u00e1ladu. <\/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<p>Existuje nieko\u013eko z\u00e1kladn\u00fdch <strong>typov behu<\/strong> <span style=\"color: #ff6600;\">[9] [10] [11]&nbsp;[12]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-98502529-5c20-4ee0-8db9-66737f59418d\"><li><strong>Klasick\u00fd beh<\/strong> &#8211; ide o najbe\u017enej\u0161\u00ed typ behu na <strong>kr\u00e1tku <\/strong>alebo <strong>stredn\u00fa vzdialenos\u0165.<\/strong> Je d\u00f4le\u017eit\u00e9, aby bol vykon\u00e1van\u00fd <strong>pravidelne<\/strong> a v <strong>prirodzenom tempe.<\/strong> Po\u010das klasick\u00e9ho behu udr\u017eiavajte <strong>mierne a prirodzen\u00e9 tempo,<\/strong> po\u010das ktor\u00e9ho dok\u00e1\u017eete napr\u00edklad <strong>komunikova\u0165 s tr\u00e9ningov\u00fdm partnerom.<\/strong> Nezab\u00fadajte tie\u017e na <strong>spr\u00e1vnu formu<\/strong> po\u010das behu, <strong>ruky sa h\u00fdbu iba mierne,<\/strong> a <strong>ramen\u00e1, krk a chrb\u00e1t<\/strong> by mali by\u0165 <strong>uvo\u013enen\u00e9.<\/strong> Pravideln\u00fdm behom tohto typu zlep\u0161\u00edte svoju <strong>aer\u00f3bnu kapacitu.<\/strong><\/li><li><strong>Progres\u00edvny beh<\/strong> &#8211; svojou obtia\u017enos\u0165ou sa nach\u00e1dza medzi <strong>klasick\u00fdm a intervalov\u00fdm behom.<\/strong> Jeho podstatou je <strong>za\u010da\u0165 be\u017ea\u0165 prirodzenou r\u00fdchlos\u0165ou<\/strong> a ukon\u010di\u0165 beh v <strong>r\u00fdchlej\u0161om tempe.<\/strong> Tento typ sa \u010dasto <strong>sp\u00e1ja s behom na dlh\u00fa vzdialenos\u0165,<\/strong> cie\u013eom je <strong>pravideln\u00e9 zr\u00fdchlenie<\/strong> a ka\u017ed\u00fd kilometer trasy by mal by\u0165 mierne r\u00fdchlej\u0161\u00ed.<\/li><li><strong>Beh na dlh\u00fa vzdialenos\u0165<\/strong> &#8211; v podstate ide o <strong>dlh\u0161\u00ed variant klasick\u00e9ho behu<\/strong> a jeho cie\u013eom je <strong>zlep\u0161i\u0165 va\u0161u v\u00fddr\u017e.<\/strong> Trvanie a vzdialenos\u0165 z\u00e1vis\u00ed od va\u0161ej kond\u00edcie a v\u00fddr\u017ee. Ak sa v\u00e1m zd\u00e1 beh na dlh\u00e9 trate pr\u00edli\u0161 nudn\u00fd, m\u00f4\u017eete ho<strong> ozvl\u00e1\u0161tni\u0165 zmenami tempa a intervalov.<\/strong> Spr\u00e1vna d\u013a\u017eka dlh\u00e9ho behu by mala predstavova\u0165 <strong>20 &#8211; 30 %<\/strong> t\u00fd\u017edennej zabehnutej vzdialenosti. Ak za t\u00fd\u017ede\u0148 zabehnete napr\u00edklad 30 km, dlh\u00fd beh by mal predstavova\u0165 pribli\u017ene 6 &#8211; 10 km.<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Beh do kopca<\/strong> &#8211; samotn\u00fd beh do kopca m\u00e1 nieko\u013eko foriem, patr\u00ed medzi ne napr\u00edklad \u0161print. Ide o <strong>pr\u00edklad HIIT tr\u00e9ningu, <\/strong>ktor\u00e9ho v\u00fdhodou je zna\u010dn\u00e9 spa\u013eovanie kal\u00f3ri\u00ed za kr\u00e1tky \u010das. T\u00fdmto behom <strong>zlep\u0161ujete vytrvalos\u0165, silu a be\u017eeck\u00fa techniku. <\/strong>Be\u017ea\u0165 m\u00f4\u017eete aj <strong>formou opakovan\u00ed (hill repeats), <\/strong>s\u00fa to kr\u00e1tke \u00faseky po\u010das behu do kopca. Opakovanie je najlep\u0161ie robi\u0165 na kopci s <strong>miernym st\u00fapan\u00edm od 4 do 6 %.<\/strong> \u010eal\u0161ou formou je <strong>kruhov\u00fd tr\u00e9ning<\/strong> do kopca <strong>(hill circuits),<\/strong> ktor\u00e9 m\u00f4\u017eete robi\u0165 na trase s odli\u0161n\u00fdmi kopcami a r\u00f4znym typom ter\u00e9nu. N\u00e1jdite si trasu so striedan\u00edm <strong>prudk\u00e9ho a mierneho st\u00fapania,<\/strong> v \u010dasti so st\u00fapan\u00edm zaberte, na rovin\u00e1ch udr\u017eujte tempo a smerom dole spoma\u013ete.<\/li><li><strong>Fartlek<\/strong> &#8211; typ behu, ktor\u00e9ho n\u00e1zov poch\u00e1dza zo \u0161v\u00e9d\u0161tiny a ozna\u010duje<strong> \u201chru s r\u00fdchlos\u0165ou\u201d.<\/strong> Rozdiel medzi klasick\u00fdmi formami behu, napr\u00edklad intervalov\u00fdm a fartlekom, je \u017ee fartlek je <strong>ne\u0161trukturovan\u00fd.<\/strong> V\u010faka tejto vlastnosti sa v \u0148om mie\u0161aj\u00fa viacer\u00e9 r\u00f4zne<strong> intervaly s odli\u0161nou vzdialenos\u0165ou a trvan\u00edm. <\/strong>Podstatou je striedanie r\u00fdchlych a kr\u00e1tkych s pomal\u0161\u00edmi, oddychovej\u0161\u00edmi \u00fasekmi. Vy sami si ur\u010dujete ich d\u013a\u017eku a intenzitu po\u010das behu, po najbli\u017e\u0161\u00ed strom idete \u0161printom, po \u010fal\u0161\u00edch chodn\u00edk oddychujete, a takto dokola. Fartlek je skvel\u00fd <strong>pre skupinov\u00fd beh, <\/strong>kde ved\u00faci skupiny ur\u010duje tempo. Je to nielen<strong> z\u00e1bavn\u00e9,<\/strong> ale rovnako <strong>motiva\u010dn\u00e9.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"32395,8273,29902,29040,7185,36322,28334,36058,36310,36073,46033,36223,36298,29117\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Park_%E2%80%93_idealne_outdoorove_fitko\"><\/span>Park &#8211; ide\u00e1lne outdoorov\u00e9 fitko<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u00fdvate pobl\u00ed\u017e parku so stromami, lavi\u010dkami, pr\u00edpadne pom\u00f4ckami na vonkaj\u0161\u00ed tr\u00e9ning? Spravte si z parku medzi \u010din\u017eiakmi svoje vlastn\u00e9 fitko a vyu\u017eite jeho s\u00fa\u010dasti. \u010ci u\u017e chcete precvi\u010di\u0165 konkr\u00e9tne partie alebo cel\u00e9 telo, spoznajte cviky, ktor\u00e9 hravo zvl\u00e1dnete s pou\u017eit\u00edm lavi\u010dky alebo stromov.&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\">1. K\u013euky<\/h3>\n\n\n\n<p>K\u013euky m\u00f4\u017eete robi\u0165 na viacer\u00fdch miestach a prisp\u00f4sobi\u0165 si ich pod\u013ea vlastn\u00fdch predst\u00e1v. Skvelo nimi precvi\u010d\u00edte najm\u00e4 <strong>chrb\u00e1t, bicepsy, tricepsy a ramen\u00e1. <\/strong>Vysk\u00fa\u0161ajte <strong>lavi\u010dky, vyv\u00fd\u0161en\u00e9 m\u00fariky, schody <\/strong>alebo len tak zem. Ak nechcete robi\u0165 k\u013euky priamo na zemi, skvelo v\u00e1m posl\u00fa\u017ei aj <strong>z\u00e1bradlie,<\/strong> spevnite brucho a urobte napr\u00edklad 20 opakovan\u00ed v s\u00e9rii. <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\">2. Dip na lavi\u010dke<\/h3>\n\n\n\n<p>Dip je skvel\u00fd cvik najm\u00e4 na <strong>tricepsy, <\/strong>ale zap\u00e1jaj\u00fa sa pri \u0148om <strong>aj ramen\u00e1.<\/strong> Mo\u017enost\u00ed na dip je nieko\u013eko a jedn\u00fdm z nich je za pomoci lavi\u010dky. Sadnete si na lavi\u010dku a rukami sa chy\u0165te ved\u013ea tela. <strong>Posu\u0148te sa zadkom dopredu<\/strong> a rukami sa \u010falej pevne dr\u017ete. <strong>Zohnite ramen\u00e1 a klesajte <\/strong>hornou \u010das\u0165ou tela na zem. Mo\u017eno sa v\u00e1m cvik zd\u00e1 jednoduch\u00fd, ale vysk\u00fa\u0161ajte ho, kvalitne n\u00edm precvi\u010d\u00edte tricepsy a ramen\u00e1. Chcete, aby bol cvik n\u00e1ro\u010dnej\u0161\u00ed? Vysk\u00fa\u0161ajte <strong>dip s v\u00fdkopom (Dip and Kick), <\/strong>okrem klasick\u00e9ho pohybu r\u00fak pri dipe mus\u00edte aj <strong>vykopn\u00fa\u0165, <\/strong>\u010d\u00edm zapoj\u00edte aj nohy a brucho. <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\">3. Plank<\/h3>\n\n\n\n<p>Plank je cvik nen\u00e1ro\u010dn\u00fd na n\u00e1radie, posta\u010d\u00ed v\u00e1m na to priestor na zemi. Nech u\u017e rob\u00edte plank na <strong>lak\u0165och alebo ruk\u00e1ch,<\/strong> najd\u00f4le\u017eitej\u0161ia je technika. Dajte sa do poz\u00edcie podobnej k\u013eukom,<strong> lakte umiestnite pod ramen\u00e1, <\/strong>sna\u017ete sa ma\u0165<strong> telo v rovine, <\/strong>a najm\u00e4 zadok. Plankom spev\u0148ujete cel\u00e9 telo a po\u010das vykon\u00e1vania cviku ur\u010dite c\u00edtite pr\u00e1cu svalov okolo bokov a spodnej \u010dasti chrbta. Ak sa v posledn\u00fdch momentoch trasiete, rob\u00edte to dobre. <span style=\"color: #ff6600;\">[15]<\/span>\n\nChcete spozna\u0165 <strong>v\u00fdhody planku?<\/strong> <strong>Pre\u010d\u00edtajte si <\/strong>n\u00e1\u0161 \u010dl\u00e1nok &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/co-sa-s-vami-stane-ked-budete-robit-plank-kazdy-den\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u010co sa s vami stane, ke\u010f budete robi\u0165 plank ka\u017ed\u00fd de\u0148<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Plank navy\u0161e v\u00f4bec nemus\u00ed by\u0165 nuda skr\u00ed\u017een\u00e1 s odr\u00e1tavan\u00edm sek\u00fand. M\u00f4\u017eete ho strieda\u0165 a experimentova\u0165 s 47 vari\u00e1ciami tohto cviku. Spoznajte ich v \u010dl\u00e1nku &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-variacie-planku\/\" target=\"_blank\" rel=\"noopener noreferrer\">47 najlep\u0161\u00edch a \u0161ialene z\u00e1bavn\u00fdch vari\u00e1ci\u00ed plankingu<\/a><\/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. Zhyby<\/h3>\n\n\n\n<p>Zhyby na hrazde patria medzi <strong>k\u013e\u00fa\u010dov\u00e9 cviky<\/strong> pre <strong>vypracovan\u00fd chrb\u00e1t.<\/strong> V niektor\u00fdch parkoch n\u00e1jdete <strong>outdoorov\u00e9 fitko s hrazdou,<\/strong> ale viete si pom\u00f4c\u0165 aj bez neho. Posta\u010d\u00ed v\u00e1m ak\u00e1ko\u013evek <strong>pevn\u00e1 ty\u010d<\/strong> v dostato\u010dnej v\u00fd\u0161ke alebo <strong>stabiln\u00fd kon\u00e1r stromu. Chy\u0165te ty\u010d rukami <\/strong>pribli\u017ene v <strong>\u0161\u00edrke ramien <\/strong>a u\u017e sa k nej iba <strong>pri\u0165ahujte.<\/strong> V jednej s\u00e9rii je vhodn\u00e9 vykona\u0165 10 zhybov, \u010do nie je pre za\u010diato\u010dn\u00edkov pr\u00e1ve jednoduch\u00e9. Ak preto nevl\u00e1dzete urobi\u0165 10, urobte ko\u013eko vl\u00e1dzete, a <strong>v \u010fal\u0161ej s\u00e9rii<\/strong> vykonajte <strong>o jeden menej.<\/strong> <span style=\"color: #ff6600;\">[15] [16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/zhyby_-1124x800.jpg\" alt=\"ako cvi\u010di\u0165 vonku - zhyby\" class=\"wp-image-220064\" width=\"843\" height=\"600\" title=\"ako cvi\u010di\u0165 vonku - zhyby\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zhyby_-1124x800.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zhyby_-400x285.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zhyby_-1536x1093.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zhyby_.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Step-up<\/h3>\n\n\n\n<p>Na poctiv\u00fd tr\u00e9ning n\u00f4h nepotrebujete mnoho strojov a n\u00e1radia z telocvi\u010dne, vysta\u010d\u00edte si s ak\u00fdmko\u013evek vyv\u00fd\u0161en\u00fdm segmentom v parku. Ak chcete poctivo precvi\u010di\u0165 svoje<strong> kvadricepsy, hamstringy a zadok,<\/strong> sk\u00faste vysk\u00fa\u0161a\u0165 <strong>step-up.<\/strong> Postavte sa pred vyv\u00fd\u0161en\u00fa plochu, napr\u00edklad schody, <strong>vykro\u010dte hore <\/strong>\u013eavou nohou a <strong>zdvihnite <\/strong>prav\u00fa nohu za seba. Urobte krok sp\u00e4\u0165 a vykonajte cvik s v\u00fdmenou n\u00f4h. Step-up m\u00f4\u017ee ma\u0165 <strong>mnoho variant,<\/strong> ktor\u00fdmi skvelo precvi\u010d\u00edte svaly spodnej \u010dasti tela. Jedn\u00fdm z nich je <strong>step right up, <\/strong>pri v\u00fdstupe nohy hore majte <strong>ruky <\/strong>pevne a pri zdvihnut\u00ed druhej nohy na stranu ich <strong>zdvihnite do poz\u00edcie p\u00edsmena \u201cT\u201d.<\/strong> Existuje ve\u013ea sp\u00f4sobov, ako pou\u017ei\u0165 schody pre tr\u00e9ning svalov n\u00f4h. Kvadricepsy a hamstringy m\u00f4\u017eete spevni\u0165 napr\u00edklad aj <strong>v\u00fdskokmi do schodov. <\/strong>V\u00fdskoky s\u00fa skvel\u00fdm cvikom aj na zlep\u0161enie <strong>stability tela, <\/strong>je v\u0161ak potrebn\u00e9 si pri dopade d\u00e1va\u0165 pozor. Sk\u00faste pri v\u00fdskokoch nedopadn\u00fa\u0165 s ve\u013emi vysokou silou a absorbova\u0165 n\u00e1raz cel\u00fdm telom. Mo\u017enost\u00ed na v\u00fdskoky je nieko\u013eko, rozhodne to z\u00e1vis\u00ed od prostredia a va\u0161ej formy. <span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/OK-_-sk_kanie_cez_vihadlo__-749x1124.jpg\" alt=\"Sk\u00e1kanie cez \u0161vihadlo\" class=\"wp-image-220041\" title=\"Sk\u00e1kanie cez \u0161vihadlo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-sk_kanie_cez_vihadlo__-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-sk_kanie_cez_vihadlo__-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-sk_kanie_cez_vihadlo__.jpg 800w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Sk\u00e1kanie cez \u0161vihadlo<\/h3>\n\n\n\n<p>H\u013ead\u00e1te cvik na tr\u00e9ning n\u00f4h, pri ktorom sa dobre zapot\u00edte? <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/svihadla\" target=\"_blank\" rel=\"noopener noreferrer\">\u0160vihadlo<\/a><\/span> nie je iba detsk\u00e1 hra\u010dka, okrem posilnenia kond\u00edcie n\u00edm dok\u00e1\u017eete v\u00fdborne precvi\u010di\u0165 aj <strong>svaly spodnej \u010dasti tela. <\/strong>Sk\u00faste ho zaradi\u0165 do tr\u00e9ningov\u00e9ho pl\u00e1nu a vysk\u00fa\u0161ajte <strong>nieko\u013eko variant,<\/strong> ktor\u00e9 je mo\u017en\u00e9 so \u0161vihadlom vysk\u00fa\u0161a\u0165. Okrem klasick\u00e9ho sk\u00e1kania m\u00f4\u017eete <strong>sk\u00e1ka\u0165 na jednej nohe, dv\u00edha\u0165<\/strong> pri v\u00fdskoku<strong> kolen\u00e1<\/strong> alebo<strong> kr\u00ed\u017ei\u0165 <\/strong>pri sk\u00e1kan\u00ed <strong>nohy, <\/strong>pr\u00edpadne<strong> ruky.<\/strong> Ak ste za\u010diato\u010dn\u00edk, zapojte varianty a\u017e po zvl\u00e1dnut\u00ed klasick\u00e9ho sk\u00e1kania, aby ste predi\u0161li potencion\u00e1lnym zraneniam. <span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. V\u00fdpady<\/h3>\n\n\n\n<p>Ako ste si u\u017e asi v\u0161imli, v exteri\u00e9ri m\u00f4\u017eete odtr\u00e9nova\u0165 <strong>v\u0161etky cviky s vlastnou v\u00e1hou. <\/strong>Ak hovor\u00edme o poctivom tr\u00e9ningu n\u00f4h, nesmieme zabudn\u00fa\u0165 na <strong>v\u00fdpady. <\/strong>S\u00fa jednoduch\u00e9, m\u00f4\u017eete vysk\u00fa\u0161a\u0165<strong> viacero variantov,<\/strong> a skvelo nimi precvi\u010d\u00edte <strong>kvadricepsy, hamstringy a zadok.<\/strong> Z\u00e1kladn\u00fd pohyb pri statickom v\u00fdpade je cez jednu nohu, ktorou<strong> vykro\u010d\u00edte dopredu<\/strong> tak, aby sa obe <strong>kolen\u00e1<\/strong> prehli <strong>v pribli\u017ene 90\u00b0 uhle.<\/strong>&nbsp;Vysk\u00fa\u0161a\u0165 si m\u00f4\u017eete aj <strong>ch\u00f4dzu v\u00fdpadmi, v\u00fdpady s v\u00fdskokom<\/strong> alebo <strong>reverzn\u00e9 v\u00fdpady, <\/strong>pri ktor\u00fdch urob\u00edte krok vzad. Ak m\u00e1te nabl\u00edzku lavi\u010dku, sk\u00faste napr\u00edklad <strong>bulharsk\u00fd split v\u00fdpad (Bulgarian Split Lunge),<\/strong> ktor\u00fdm precvi\u010d\u00edte kvadricepsy a zadok. Jednu z n\u00f4h dajte <strong>priehlavkom nadol <\/strong>na sedadlo lavi\u010dky, druh\u00fa pred seba<strong> v 90\u00b0 uhle, <\/strong>a z tejto poz\u00edcie vykon\u00e1vajte<strong> pohyb nadol. <\/strong>V\u00fdpady sa daj\u00fa robi\u0165 <strong>kdeko\u013evek,<\/strong> viete ich urobi\u0165 n\u00e1ro\u010dnej\u0161\u00edmi <strong>pou\u017eit\u00edm z\u00e1va\u017e\u00ed <\/strong>alebo <strong>zmenou tempa.<\/strong> D\u00f4le\u017eit\u00e9 je, aby v\u00e1s to bavilo a rovnako splnilo \u00fa\u010del. <span style=\"color: #ff6600;\">[14] [18]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/v_pady__-1124x750.jpg\" alt=\"cviky s vlastnou v\u00e1hou - v\u00fdpady\" class=\"wp-image-220006\" width=\"843\" height=\"563\" title=\"cviky s vlastnou v\u00e1hou - v\u00fdpady\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/v_pady__-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/v_pady__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/v_pady__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/v_pady__.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">8. Drepy<\/h3>\n\n\n\n<p><strong>Drepy<\/strong> s\u00fa jedn\u00fdm zo z\u00e1kladn\u00fdch cvikov zameran\u00fdch na <strong>precvi\u010denie svalov dolnej \u010dasti tela.<\/strong> Ich pridanou hodnotou je tie\u017e<strong> zlep\u0161enie stability a sily stredu tela.<\/strong> Drepy sme sa, h\u00e1dam, ur\u010dite v\u0161etci u\u010dili u\u017e na z\u00e1kladnej \u0161kole, ale ide o technicky n\u00e1ro\u010dn\u00fd cvik, preto treba dba\u0165 na jeho spr\u00e1vne vykon\u00e1vanie. Teda <strong>pohyb by mal by\u0165 podobn\u00fd sedu, <\/strong>a nie oh\u00fdba\u0165 sa v kolen\u00e1ch. V\u00e1\u0161 <strong>zadok <\/strong>by mal <strong>smerova\u0165 dozadu<\/strong> a vy by ste mali c\u00edti\u0165 <strong>presun v\u00e1hy na p\u00e4ty.<\/strong> Po\u010das drepu by ste sa mali pozera\u0165 pred seba a ma\u0165 <strong>uvolnen\u00e9 ramen\u00e1. <\/strong>Potrebujete si udr\u017ea\u0165<strong> vystret\u00fd chrb\u00e1t, <\/strong>ak v\u00e1m ale pri drepe padn\u00fa vystret\u00e9 ruky na kolen\u00e1, je to znamenie, \u017ee m\u00e1te prehnut\u00fd chrb\u00e1t. <strong>Kolen\u00e1<\/strong> by pri drepe mali \u00eds\u0165 <strong>mierne von<\/strong> a jab\u013a\u010dka kolien by mali ma\u0165 rovnak\u00fd smer ako palce na noh\u00e1ch. V neposlednom rade by ste pri drepe mali dr\u017ea\u0165 <strong>nohy na zemi <\/strong>a pri <strong>pohybe nahor<\/strong> sa <strong>odrazi\u0165 z piet.<\/strong> Aj drepy patria medzi cviky s viacer\u00fdmi variantmi, zn\u00e1me s\u00fa napr\u00edklad <strong>sumo drepy, <\/strong>pri ktor\u00fdch m\u00e1te nohy v<strong> \u0161ir\u0161ej poz\u00edcii ne\u017e boky<\/strong> a <strong>palce na noh\u00e1ch<\/strong> s\u00fa vyto\u010den\u00e9<strong> mierne von.<\/strong> <span style=\"color: #ff6600;\">[13] [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete sa dozvedie\u0165 viac inform\u00e1ci\u00ed o <strong>drepoch a v\u00fdpadoch? <\/strong>Pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok &#8211; <a href=\"https:\/\/gymbeam.sk\/blog\/ako-robit-drepy-a-vypady\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ako robi\u0165 drepy a v\u00fdpady spr\u00e1vne?<\/a> Dozviete sa v \u0148om o <strong>spr\u00e1vnej technike drepov a v\u00fdpadov, <\/strong>ale aj r\u00f4znych<strong> typoch t\u00fdchto cvikov.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ver\u00edme, \u017ee sme v\u00e1s v\u00fdberom nieko\u013ek\u00fdch cvikov in\u0161pirovali a zn\u00ed\u017eili va\u0161e obavy z tr\u00e9ningu vonku. Mo\u017enost\u00ed pre tr\u00e9ning je ve\u013emi ve\u013ea a m\u00f4\u017eete ich kombinova\u0165 pod\u013ea vlastn\u00e9ho uv\u00e1\u017eenia a fitness cie\u013eov.&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=\"Ako_sa_pripravit_na_trening_vonku\"><\/span>Ako sa pripravi\u0165 na tr\u00e9ning vonku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aby mal tr\u00e9ning zmysel a prin\u00e1\u0161al v\u00fdsledky, potrebujete si v \u0148om vytvori\u0165 syst\u00e9m. Tr\u00e9ningov\u00fd pl\u00e1n nie je u\u017eito\u010dn\u00fd iba pri cvi\u010den\u00ed vo fitku. Jeho pr\u00edprava z\u00e1vis\u00ed od va\u0161ej zdatnosti a fitness cie\u013eov. My v\u00e1m aspo\u0148 v skratke predstav\u00edme nieko\u013eko faktorov, na ktor\u00e9 je potrebn\u00e9 myslie\u0165 pri pl\u00e1novan\u00ed tr\u00e9ningu vonku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tr\u00e9ning vonku vy\u017eaduje v prvom rade myslie\u0165 na nieko\u013eko faktorov, e\u0161te pred samotn\u00fdm cvi\u010den\u00edm <span style=\"color: #ff6600;\">[17]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"579\" height=\"975\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/image-13.png\" alt=\"pr\u00edprava na tr\u00e9ning vonku\" class=\"wp-image-219987\" title=\"pr\u00edprava na tr\u00e9ning vonku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image-13.png 579w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image-13-238x400.png 238w\" sizes=\"auto, (max-width: 579px) 100vw, 579px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-e25507bc-b475-4987-be1b-bea7f0212408\"><li><strong>Vhodn\u00e9 po\u010dasie<\/strong> &#8211; ak sa chyst\u00e1te tr\u00e9nova\u0165 do parku na opa\u010dnom konci mesta, nie je na \u0161kodu skontrolova\u0165, \u010di va\u0161e pl\u00e1ny neprekaz\u00ed <strong>zl\u00e9 po\u010dasie.<\/strong> Slne\u010dn\u00fd de\u0148 po\u010das pr\u00edpravy na tr\u00e9ning neznamen\u00e1, \u017ee sa situ\u00e1cia nem\u00f4\u017ee zmeni\u0165 v priebehu nieko\u013ek\u00fdch min\u00fat. Pre istotu je ur\u010dite u\u017eito\u010dn\u00e9 po\u010dasie overi\u0165 v <strong>predpovedi po\u010dasia.<\/strong> Okrem po\u010dasia m\u00f4\u017ee by\u0165 efektivita tr\u00e9ningu ovplyvnen\u00e1 aj in\u00fdmi faktormi, napr\u00edklad <strong>siln\u00fdm vetrom, \u00farov\u0148ou smogu <\/strong>alebo <strong>vlhkosti ovzdu\u0161ia.<\/strong><\/li><li><strong>Adekv\u00e1tne oble\u010denie<\/strong> &#8211; po\u010dasie ste skontrolovali, je preto d\u00f4le\u017eit\u00e9 pripravi\u0165 si aj vhodn\u00e9 oble\u010denie. Ak je mo\u017en\u00e9 <strong>riziko da\u017e\u010fa,<\/strong> nebude na \u0161kodu obliec\u0165 si <strong>nepremokav\u00e9 oble\u010denie.<\/strong> V pr\u00edpade <strong>chladn\u00e9ho po\u010dasia<\/strong> sa oplat\u00ed zase <strong>vrstvi\u0165 oble\u010denie,<\/strong> ktor\u00e9 pri zmene teploty m\u00f4\u017eete prida\u0165 alebo odobra\u0165. S hor\u00fa\u010davou s\u00fa zase spojen\u00e9 probl\u00e9my s teplom a potom, preto si vyberajte sk\u00f4r oble\u010denie <strong>svetlej\u0161\u00edch farieb<\/strong> a materi\u00e1ly, ktor\u00e9 <strong>odv\u00e1dzaj\u00fa pot z tela.<\/strong><\/li><li><strong>Ide\u00e1lna lokalita<\/strong> &#8211; ak vo svojom okol\u00ed nem\u00e1te pr\u00e1ve ide\u00e1lnu lokalitu, sk\u00faste n\u00e1js\u0165 aspo\u0148 najvhodnej\u0161iu. <strong>V\u00fdber miesta<\/strong> na cvi\u010denie z\u00e1vis\u00ed <strong>od typu tr\u00e9ningu,<\/strong> pre ktor\u00fd ste sa rozhodli. V\u017edy myslite na miesto, ktor\u00e9 m\u00e1<strong> vhodn\u00fa plochu<\/strong> na vybran\u00e9 cviky a aktivity. Ak chcete napr\u00edklad cvi\u010di\u0165 jogu, nie je \u00faplne vhodn\u00e9 vybra\u0165 sa na ihrisko s kopou ukri\u010dan\u00fdch det\u00ed. Ide\u00e1lnou mo\u017enos\u0165ou je miesto, kde m\u00f4\u017eete <strong>bez probl\u00e9mov<\/strong> tr\u00e9nova\u0165, a kde svojim tr\u00e9ningom <strong>neobmedzujete in\u00fdch \u013eud\u00ed,<\/strong> a in\u00ed neobmedzuj\u00fa v\u00e1s.<\/li><li><strong>Bezpe\u010dnos\u0165<\/strong> &#8211; ur\u010dite si pre tr\u00e9ning vyberte miesto, ktor\u00e9 je <strong>vhodn\u00e9 a z\u00e1rove\u0148 bezpe\u010dn\u00e9.<\/strong> Pri cvi\u010den\u00ed je v\u0161ak st\u00e1le ist\u00e9 <strong>riziko,<\/strong> napr\u00edklad <strong>zranenia<\/strong> alebo in\u00fdch nebezpe\u010dn\u00fdch situ\u00e1ci\u00ed. Majte preto pri sebe <strong>telef\u00f3n<\/strong> a niekomu zo svojich zn\u00e1mych <strong>povedzte, kam sa chyst\u00e1te tr\u00e9nova\u0165<\/strong> (ak idete napr\u00edklad be\u017ea\u0165 do vzdialenej\u0161ieho lesa). Nie je na \u0161kodu ma\u0165 pri sebe <strong>mal\u00fd obnos pe\u0148az\u00ed,<\/strong> v pr\u00edpade, \u017ee by ste si po\u010das tr\u00e9ningu chceli k\u00fapi\u0165 vodu alebo energetick\u00fa ty\u010dinku.<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee u\u017e m\u00e1te tr\u00e9ningov\u00fd pl\u00e1n, ktor\u00fd dodr\u017eiavate pri cvi\u010den\u00ed vo fitku, sna\u017ete sa n\u00e1js\u0165 <strong>alternat\u00edvy vhodn\u00e9 pre tr\u00e9ning vonku.<\/strong> V pr\u00edpade, \u017ee ste si e\u0161te <strong>nikdy nezostavovali tr\u00e9ningov\u00fd pl\u00e1n<\/strong> alebo <strong>h\u013ead\u00e1te in\u0161pir\u00e1ciu<\/strong> na nov\u00fd a lep\u0161\u00ed, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noopener noreferrer\">Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n &#8211; tipy, tr\u00e9ningy, naj\u010dastej\u0161ie chyby<\/a><\/span>. N\u00e1jdete v \u0148om <strong>v\u0161etky potrebn\u00e9 inform\u00e1cie<\/strong> pre tvorbu pl\u00e1nu, ktor\u00fd v\u00e1m najlep\u0161ie sed\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Outdoorov\u00fd tr\u00e9ning je pr\u00edjemn\u00e1 alternat\u00edva tr\u00e9ningov, najm\u00e4 po\u010das slne\u010dn\u00fdch dn\u00ed. M\u00e1 viacero v\u00fdhod, preto je zbyto\u010dn\u00e9 ob\u00e1va\u0165 sa, \u017ee si nezacvi\u010d\u00edte tak kvalitne ako vo fitku. Prich\u00e1dza s n\u00edm ist\u00e1 sloboda vo v\u00fdbere miesta a aktiv\u00edt, preto po\u010fte cvi\u010di\u0165 von, upr\u0161an\u00fdch dn\u00ed bude e\u0161te dos\u0165. Chcete, aby aj va\u0161i zn\u00e1mi a priatelia spoznali <strong>v\u00fdhody a sp\u00f4soby vonkaj\u0161ieho tr\u00e9ningu?<\/strong> Nev\u00e1hajte a <strong>podporte \u010dl\u00e1nok zdie\u013ean\u00edm.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tClothing\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\/resistance-bands-and-expanders\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tResistance Bands and Expanders\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tr\u00e9ning vonku alebo outdoorov\u00fd tr\u00e9ning dok\u00e1\u017ee by\u0165 rovnako efekt\u00edvny ako cvi\u010denie vo fitku.Spoznajte jeho v\u00fdhody a tipy na cviky na \u010derstvom vzduchu.<\/p>\n","protected":false},"author":25,"featured_media":98427,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6078,6058,6152,6062],"filter_section":[],"filter_attribute":[13023],"class_list":{"0":"post-229825","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-beh","9":"tag-cviky","10":"tag-kardio","11":"tag-trening","12":"filter_attribute-treningove-plany","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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