{"id":235247,"date":"2020-04-17T14:22:00","date_gmt":"2020-04-17T12:22:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=235247"},"modified":"2021-03-26T14:30:44","modified_gmt":"2021-03-26T13:30:44","slug":"cviky-s-vlastnou-vahou-inspirovane-tancom","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/cviky-s-vlastnou-vahou-inspirovane-tancom\/","title":{"rendered":"Kreat\u00edvny tr\u00e9ning: cviky s vlastnou v\u00e1hou in\u0161pirovan\u00e9 tancom"},"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\/cviky-s-vlastnou-vahou-inspirovane-tancom\/#Vyhody_treningov_inspirovanych_tancom\" title=\"V\u00fdhody tr\u00e9ningov in\u0161pirovan\u00fdch tancom\">V\u00fdhody tr\u00e9ningov in\u0161pirovan\u00fdch tancom<\/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\/cviky-s-vlastnou-vahou-inspirovane-tancom\/#Fitness_treningy_inspirovane_tancom\" title=\"Fitness tr\u00e9ningy in\u0161pirovan\u00e9 tancom\">Fitness tr\u00e9ningy in\u0161pirovan\u00e9 tancom<\/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\/cviky-s-vlastnou-vahou-inspirovane-tancom\/#Zumba\" title=\"Zumba\">Zumba<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-s-vlastnou-vahou-inspirovane-tancom\/#Pole_Dance\" title=\"Pole Dance\">Pole Dance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-s-vlastnou-vahou-inspirovane-tancom\/#Hip-Hop_Tabata\" title=\"Hip-Hop Tabata\">Hip-Hop Tabata<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-s-vlastnou-vahou-inspirovane-tancom\/#Masala_Bhangra\" title=\"Masala Bhangra\">Masala Bhangra<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-s-vlastnou-vahou-inspirovane-tancom\/#Brusne_tance\" title=\"Bru\u0161n\u00e9 tance\">Bru\u0161n\u00e9 tance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-s-vlastnou-vahou-inspirovane-tancom\/#Jazzercise_tanecne_kardio\" title=\"Jazzercise (tane\u010dn\u00e9 kardio)\">Jazzercise (tane\u010dn\u00e9 kardio)<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ak chcete dosiahnu\u0165 dokonal\u00fa vypracovan\u00fa postavu, nepotrebujete preto dv\u00edha\u0165 haldy \u017eeleza alebo tr\u00e1vi\u0165 hodiny na be\u017eiacom p\u00e1se. V\u00e1\u0161 tr\u00e9ning toti\u017e <strong>nemus\u00ed pozost\u00e1va\u0165 len z monot\u00f3nnych cvikov, <\/strong>m\u00f4\u017ee by\u0165 pln\u00fd <strong>z\u00e1bavy a v\u017edy in\u00fdch pohybov.<\/strong> Sta\u010d\u00ed zapn\u00fa\u0165 hudbu a necha\u0165 sa<strong> un\u00e1\u0161a\u0165 rytmom.<\/strong> Tanec sa toti\u017e rad\u00ed k jedn\u00fdm z <strong>prv\u00fdch tr\u00e9ningov cel\u00e9ho tela v\u00f4bec. <\/strong>Ide o vysoko intenz\u00edvny tr\u00e9ning, ktor\u00fd <strong>kombinuje kardio a silov\u00fd tr\u00e9ning<\/strong> so v\u0161etk\u00fdmi druhmi \u0161t\u00fdlov\u00fdch tane\u010dn\u00fdch discipl\u00edn. Nemus\u00edte sa pritom ob\u00e1va\u0165 ani faktu, \u017ee tancova\u0165 neviete. Sk\u00fasen\u00ed in\u0161truktori na hodin\u00e1ch \u010di video tutori\u00e1loch v\u00e1m uk\u00e1\u017eu, \u017ee <strong>cvi\u010di\u0165 tancom m\u00f4\u017ee skuto\u010dne ka\u017ed\u00fd. <\/strong><span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/04\/selective-focus-photography-of-woman-in-white-sports-864939-mi_n_-1124x749.jpg\" alt=\"Kreat\u00edvny tr\u00e9ning: Cviky s vlastnou v\u00e1hou in\u0161pirovan\u00e9 tancom\" class=\"wp-image-222343\" width=\"843\" height=\"562\" title=\"Kreat\u00edvny tr\u00e9ning: Cviky s vlastnou v\u00e1hou in\u0161pirovan\u00e9 tancom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/selective-focus-photography-of-woman-in-white-sports-864939-mi_n_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/selective-focus-photography-of-woman-in-white-sports-864939-mi_n_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/selective-focus-photography-of-woman-in-white-sports-864939-mi_n_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/selective-focus-photography-of-woman-in-white-sports-864939-mi_n_.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vyhody_treningov_inspirovanych_tancom\"><\/span>V\u00fdhody tr\u00e9ningov in\u0161pirovan\u00fdch tancom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S intenz\u00edvnym tr\u00e9ningom in\u0161pirovan\u00fdm r\u00f4znymi tane\u010dn\u00fdmi \u0161t\u00fdlmi sa sp\u00e1ja mnoho <strong>zdravotn\u00fdch benefitov.<\/strong> Okrem zjavn\u00e9ho \u00fa\u010dinku pri <strong>posil\u0148ovan\u00ed svalovej hmoty,<\/strong> tanec navy\u0161e <span style=\"color: #ff6600;\">[1] [2]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>zlep\u0161uje kardiovaskul\u00e1rne zdravie<\/strong> &#8211; ak do svojho tr\u00e9ningov\u00e9ho pl\u00e1nu zarad\u00edte intenz\u00edvne kardio in\u0161pirovan\u00e9 pr\u00e1ve tancom, m\u00f4\u017eete pravideln\u00fdm cvi\u010den\u00edm pom\u00f4c\u0165 zlep\u0161i\u0165 prietok krvi vo va\u0161om tele, a t\u00fdm p\u00e1dom dopom\u00f4c\u0165 k zdraviu v\u00e1\u0161ho srdca.<\/li><li><strong>pom\u00e1ha s chudnut\u00edm<\/strong> &#8211; tane\u010dn\u00e9 tr\u00e9ningy v\u00e4\u010d\u0161inou trvaj\u00fa dlho a s\u00fa intenz\u00edvne, preto je po\u010det sp\u00e1len\u00fdch kal\u00f3ri\u00ed skuto\u010dne vysok\u00fd. Z toho d\u00f4vodu je tak tanec ide\u00e1lnym cvi\u010den\u00edm na zbavenie sa tukov\u00fdch vank\u00fa\u0161ikov.<\/li><li><strong>zmier\u0148uje stres<\/strong> &#8211; pri cvi\u010den\u00ed sa z n\u00e1\u0161ho tela vyplavuj\u00fa horm\u00f3ny \u0161\u0165astia &#8211; endorf\u00edny. Ak n\u00e1s pri tr\u00e9ningu sprev\u00e1dza aj skvel\u00e1 tane\u010dn\u00e1 hudba, va\u0161e telo sa stresu zbavuje o to r\u00fdchlej\u0161ie a \u013eah\u0161ie. Navy\u0161e bolo preuk\u00e1zan\u00e9, \u017ee tanec sa okrem zmiernenia stresu sp\u00e1ja aj so zn\u00ed\u017een\u00edm rizika demencie v starobe.<\/li><li><strong>nepre\u0165a\u017euje telo<\/strong> &#8211; takmer v\u0161etky formy cvi\u010denia vytl\u00e1\u010daj\u00fa telo z jeho komfortnej z\u00f3ny, ale tanec mu umo\u017e\u0148uje slobodu. Ak preto c\u00edtite, \u017ee va\u0161e telo po\u010das tanca nevl\u00e1dze, alebo je opotrebovan\u00e9, v\u0161etko, \u010do treba urobi\u0165, je zmeni\u0165 smer pohybu a pokra\u010dova\u0165.<\/li><li><strong>cvi\u010d\u00edte len s vlastnou v\u00e1hou<\/strong> &#8211; jedin\u00e9, na \u010do sa mus\u00edte v tane\u010dnom fitness zamera\u0165, jeva\u0161e oble\u010denie a pevn\u00e1 obuv. Tie toti\u017e musia by\u0165 pohodln\u00e9 a nemali by obmedzova\u0165 pohyb.<\/li><li><strong>zlep\u0161uje koordin\u00e1ciu<\/strong> &#8211; \u0161tatistiky a mnoh\u00e9 v\u00fdskumy dokazuj\u00fa, \u017ee tanec pom\u00e1ha zlep\u0161ova\u0165 koordin\u00e1ciu tela, a pri riziku p\u00e1du \u010di zranenia je va\u0161e telo schopnej\u0161ie udr\u017ea\u0165 rovnov\u00e1hu a zmierni\u0165 dopad.<\/li><li><strong>sp\u00f4sobuje rados\u0165<\/strong> &#8211; tanec pon\u00faka rozmanitos\u0165 pohybu. Po\u010das cvi\u010denia v\u00e1s sprev\u00e1dza skvel\u00e1 hudba, m\u00e1te vo\u013enos\u0165 pohybu a pri cvi\u010den\u00ed nikdy neza\u017eijete rutinu.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/04\/82454468_2645980228857007_6936145773838991360_o-min__-1124x749.jpg\" alt=\"Fitness tr\u00e9ningy in\u0161pirovan\u00e9 tancom\" class=\"wp-image-222357\" width=\"843\" height=\"562\" title=\"Fitness tr\u00e9ningy in\u0161pirovan\u00e9 tancom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82454468_2645980228857007_6936145773838991360_o-min__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82454468_2645980228857007_6936145773838991360_o-min__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82454468_2645980228857007_6936145773838991360_o-min__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82454468_2645980228857007_6936145773838991360_o-min__.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fitness_treningy_inspirovane_tancom\"><\/span>Fitness tr\u00e9ningy in\u0161pirovan\u00e9 tancom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na svete existuje <strong>nespo\u010detne ve\u013ea tane\u010dn\u00fdch \u0161t\u00fdlov,<\/strong> z ktor\u00fdch sa nesk\u00f4r stali <strong>\u00fa\u010dinn\u00e9 tr\u00e9ningov\u00e9 pl\u00e1ny.<\/strong> Spojenie hudby a cvi\u010denia sa stalo popul\u00e1rne u\u017e ve\u013emi d\u00e1vno, no my v\u00e1m prin\u00e1\u0161ame zoznam <strong>najpopul\u00e1rnej\u0161\u00edch cvikov in\u0161pirovan\u00fdch tancom,<\/strong> ktor\u00e9 si m\u00f4\u017eete zacvi\u010di\u0165 aj dnes a v pohodl\u00ed domova.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zumba\"><\/span>Zumba<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aj v\u00e1m tane\u010dn\u00e9 rytmy salsy, samby a latina hne\u010f <strong>rozh\u00fdbu boky?<\/strong> Tak to je zumba nie\u010do pre v\u00e1s. Ide o tr\u00e9ningov\u00fd fenom\u00e9n, ktor\u00fd sa stal <strong>najpopul\u00e1rnej\u0161\u00edm tane\u010dn\u00fdm tr\u00e9ningom na svete.<\/strong> Zumba je vlastne kombin\u00e1ciou a\u017e dvoch tane\u010dn\u00fdch \u0161t\u00fdlov &#8211; latinsk\u00e9ho a africk\u00e9ho. Naj\u010dastej\u0161ie sa v\u0161ak zumba cvi\u010d\u00ed pr\u00e1ve na <strong>rytmy latinskej a modernej hudby.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u013ekou v\u00fdhodou zumby je, \u017ee ju m\u00f4\u017eu cvi\u010di\u0165 rovnako \u017eeny ako aj mu\u017ei <strong>r\u00f4znych vekov\u00fdch kateg\u00f3ri\u00ed a fyzick\u00fdch zdatnost\u00ed.<\/strong> Ak si mysl\u00edte, \u017ee na tane\u010dn\u00e9 tr\u00e9ningy mus\u00edte vedie\u0165 tancova\u0165, zumba v\u00e1s presved\u010d\u00ed o opaku. Nejde toti\u017e o \u017eiadne <strong>n\u00e1ro\u010dn\u00e9 kre\u00e1cie,<\/strong> pr\u00e1ve naopak, ide o <strong>klasick\u00e9 cviky s vlastnou v\u00e1hou,<\/strong> ktor\u00e9 jednoducho cvi\u010d\u00edte v rytme hudby. Existuje nieko\u013eko r\u00f4znych druhov zumby, od tr\u00e9ningov aqua zumba vo vode \u010di zumba toning, ktor\u00e9 zah\u0155\u0148aj\u00fa z\u00e1va\u017eia pre e\u0161te v\u00e4\u010d\u0161ie <strong>spa\u013eovanie kal\u00f3ri\u00ed a t\u00f3novanie svalstva.<\/strong> Existuj\u00fa dokonca aj kurzy zumba pre deti. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Benefity cvi\u010denia zumby:<\/h3>\n\n\n\n<p>U\u017e 60 min\u00fat intenz\u00edvneho cvi\u010denia zumby v\u00e1m pom\u00f4\u017ee sp\u00e1li\u0165 v <strong>priemere 360 kal\u00f3ri\u00ed,<\/strong> \u010do je takmer rovnako ako za 60 min\u00fat mierneho behu na be\u017eiacom p\u00e1se. \u00da\u010dastn\u00edci jednej men\u0161ej \u0161t\u00fadie sp\u00e1lili za 39-min\u00fat cvi\u010denia zumby v <strong>priemere okolo 369 kal\u00f3ri\u00ed.<\/strong> Navy\u0161e, \u010fal\u0161ia \u0161t\u00fadia zistila, \u017ee po\u010das <strong>12-t\u00fd\u017ed\u0148ov\u00e9ho programu zumby<\/strong> sa \u00fa\u010dastn\u00edkom v\u00fdznamne zlep\u0161ila aer\u00f3bna kond\u00edcia. Zumba je tak ide\u00e1lne cvi\u010denie na <strong>sp\u00e1lenie tuku, posilnenie svalstva a flexibility.<\/strong> \u010eal\u0161\u00edm v\u00fdznamn\u00fdm benefitom cvi\u010denia zumby je, \u017ee sa po\u010das tr\u00e9ningu striedaj\u00fa <strong>cviky s vysokou a n\u00edzkou intenzitou,<\/strong> \u010do v\u00fdznamne pom\u00e1ha <strong>zvy\u0161ova\u0165 srdcov\u00fd rytmus a vytrvalos\u0165.<\/strong> Dokazuje to v\u00fdskum, v ktorom sa u \u00fa\u010dastn\u00edkov 12-t\u00fd\u017ed\u0148ov\u00e9ho kurzu zumby v\u00fdznamne zlep\u0161il srdcov\u00fd rytmus a systolick\u00fd krvn\u00fd tlak. In\u00fd v\u00fdskum zase zistil, \u017ee <strong>cvi\u010denie zumby u \u017eien s nadv\u00e1hou<\/strong> bol pr\u00ednosn\u00fd v zni\u017eovan\u00ed krvn\u00e9ho tlaku a telesnej hmotnosti. <span style=\"color: #ff6600;\">[3] [4] [5]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Oblasti, na ktor\u00e9 sa zameriava:<\/h3>\n\n\n\n<p>Zumba, ako v\u00e4\u010d\u0161ina tane\u010dn\u00fdch cvi\u010den\u00ed precvi\u010duje <strong>prim\u00e1rne cel\u00e9 telo.<\/strong> Jednotliv\u00e9 pohyby v\u0161ak dok\u00e1\u017eu samostatne precvi\u010di\u0165 jadro v\u00e1\u0161ho tela, nohy pomocou drepov, skokov a v\u00fdpadov, brucho a chrb\u00e1t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"30-Minute Cardio Latin Dance Workout\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/8DZktowZo_k?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pole_Dance\"><\/span>Pole Dance<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pole dance je <strong>fenom\u00e9nom medzi \u017eenami,<\/strong> ktor\u00e9 t\u00fa\u017eia po spevnen\u00ed tela a kreat\u00edvnom tr\u00e9ningu. Je to <strong>celotelov\u00e9 cvi\u010denie,<\/strong> ktor\u00e9 si vy\u017eaduje vytrvalos\u0165, flexibilitu, celkov\u00fa silu a kond\u00edciu. Ide s\u00edce o <strong>cvi\u010denie s vlastnou v\u00e1hou,<\/strong> no jednu pom\u00f4cku pri jeho preveden\u00ed budete potrebova\u0165 &#8211; <strong>ty\u010d.&nbsp;<\/strong> V porovnan\u00ed s in\u00fdmi tane\u010dn\u00fdmi tr\u00e9ningmi, si pole dance vy\u017eaduje zru\u010dnosti, ktor\u00e9 by sa dali porovna\u0165 k vzpieraniu. Ak chcete by\u0165 dobr\u00e1 pole dance tane\u010dnica, mus\u00edte ma\u0165 <strong>pevn\u00e9 ruky, stred tela a nohy.<\/strong> Cel\u00e9 va\u0161e telo preto mus\u00ed by\u0165 pripraven\u00e9 na <strong>n\u00e1ro\u010dn\u00e9 kre\u00e1cie na ty\u010di.<\/strong> Tak\u017ee, k\u00fdm sa na \u0148u v\u00f4bec dostanete, \u010dak\u00e1 v\u00e1s nieko\u013eko pr\u00edpravn\u00fdch tr\u00e9ningov \u201cna suchu\u201d, po\u010das ktor\u00fdch posiln\u00edte svoje svaly. Pole dance sa u v\u00e4\u010d\u0161iny \u013eud\u00ed sp\u00e1ja so stript\u00edzov\u00fdm klubom. Nejde v\u0161ak o \u017eiaden lacn\u00fd tanec, naopak, tanec na ty\u010di je <strong>unik\u00e1tnou zmesou gymnastiky, akrobacie a tanca.<\/strong><span style=\"color: #ff6600;\"> [6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Benefity cvi\u010denia pole dance:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u00fa\u010dinne spa\u013euje kal\u00f3rie<\/strong> &#8211; pole dance zap\u00e1ja v\u0161etky svaly v\u00e1\u0161ho tela, ktor\u00e9 s\u00fa neust\u00e1le napnut\u00e9. Ide teda o ide\u00e1lne izometrick\u00e9 a kardiovaskul\u00e1rne cvi\u010denie. V priebehu 30 min\u00fat intenz\u00edvneho cvi\u010denia m\u00f4\u017eete sp\u00e1li\u0165 to\u013eko kal\u00f3ri\u00ed, akoby ste robili aerobik \u010di kalisteniku, \u010do samozrejme vedie k \u00fabytku hmotnosti.<\/li><li><strong>zvy\u0161uje sebavedomie<\/strong> &#8211; je samozrejm\u00e9, \u017ee ak sa odd\u00e1te ak\u00e9muko\u013evek cvi\u010deniu a za\u010dnete na sebe vidie\u0165 v\u00fdsledky tvrdej pr\u00e1ce, va\u0161e sebavedomie sa okam\u017eite zv\u00fd\u0161i. V\u010faka pole dance si ho v\u0161ak m\u00f4\u017eete zv\u00fd\u0161i\u0165 e\u0161te o trochu viac. Zlep\u0161\u00ed sa va\u0161e dr\u017eanie tela a ladn\u00e9 pohyby z tr\u00e9ningov prevediete aj do be\u017en\u00e9ho \u017eivota.<\/li><li><strong>flexibilita<\/strong> &#8211; pole dance tr\u00e9ningy zv\u00fd\u0161ia va\u0161u flexibilitu, a tak m\u00f4\u017eu by\u0165 \u00fa\u010dinn\u00e9 pri redukcii probl\u00e9mov, ako je boles\u0165 chrbta, stuhnut\u00fd krk \u010di boles\u0165 svalov. V\u010faka nemu minimalizujete riziko stuhnutia svalov a budete sa m\u00f4c\u0165 pohybova\u0165 ove\u013ea vo\u013enej\u0161ie. Spr\u00e1vna flexibilita navy\u0161e pom\u00e1ha pripravi\u0165 \u017eeny na tehotenstvo a p\u00f4rod.<\/li><li><strong>redukuje boles\u0165 k\u013abov<\/strong> &#8211; boles\u0165 k\u013abov je v\u00e1\u017enym a pretrv\u00e1vaj\u00facim probl\u00e9mom pre mnoho \u013eud\u00ed, a s\u00fa to pr\u00e1ve \u017eeny, ktor\u00e9 maj\u00fa vy\u0161\u0161ie riziko vzniku osteopor\u00f3zy. Rozv\u00edjanie siln\u00fdch kost\u00ed a spojivov\u00e9ho tkaniva spolu so zvy\u0161uj\u00facou sa pohyblivos\u0165ou k\u013abov po\u010das pole dance pom\u00e1ha v\u00fdznamne zni\u017eova\u0165 riziko osteopor\u00f3zy u \u017eien. Vzh\u013eadom k tomu, \u017ee neust\u00e1le posil\u0148ujete svaly r\u00fak uchopen\u00edm ty\u010de, je mo\u017en\u00e9 vyhn\u00fa\u0165 sa aj be\u017en\u00fdm opakovan\u00fdm probl\u00e9mom, ako je syndr\u00f3m karp\u00e1lneho tunela.<\/li><li><strong>zlep\u0161uje kardiovaskul\u00e1rne probl\u00e9my<\/strong> &#8211; pole dance je pre va\u0161e srdce rovnako dobr\u00fd ako ak\u00e1ko\u013evek forma intenz\u00edvneho aer\u00f3bneho tr\u00e9ningu v\u010faka tomu, \u017ee podporuje prietok krvi. <span style=\"color: #ff6600;\">[6] [7]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Oblasti, na ktor\u00e9 sa zameriava:<\/h3>\n\n\n\n<p>Pole dance sa zameriava na <strong>precvi\u010denie cel\u00e9ho tela,<\/strong> ke\u010f\u017ee pri jeho spr\u00e1vnom preveden\u00ed potrebujete udr\u017eiava\u0165 va\u0161e telo st\u00e1le napnut\u00e9. Obzvl\u00e1\u0161\u0165 v\u00e1m pom\u00f4\u017ee posilni\u0165 va\u0161e ruky, nohy a chrb\u00e1t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Karo Swen - Pole Dance - ARTWORK 1 Tha Trickaz\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/rCRP-5om_3Y?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hip-Hop_Tabata\"><\/span>Hip-Hop Tabata<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aj ke\u010f sa hip-hopov\u00fd tanec m\u00f4\u017ee zda\u0165 na prv\u00fd poh\u013ead trochu zastra\u0161uj\u00faci, preto\u017ee nie ka\u017ed\u00fd je prirodzen\u00fd tane\u010dn\u00edk, nie je sa \u010doho b\u00e1\u0165. Hip-hop tabata je toti\u017e <strong>rozdelen\u00e1 na jednotliv\u00e9 pohyby,<\/strong> kde sa naplno zameriavate na<strong> r\u00f4zne svalov\u00e9 partie.<\/strong> Po\u010das cvi\u010denia v\u00e1s sprev\u00e1dza tane\u010dn\u00e1 hudba a v okamihu, ke\u010f zvl\u00e1dnete <strong>techniku pohybu, zapracujete ho do jednoduchej choreografie.<\/strong> Hip-hop tabata je v podstate <strong>vy\u0165a\u017een\u00fd aerobikov\u00fd tr\u00e9ning,<\/strong> ktor\u00fd posil\u0148uje a t\u00f3nuje telo prostredn\u00edctvom r\u00f4znych choreografick\u00fdch tane\u010dn\u00fdch pohybov. Ide o <strong>z\u00e1bavn\u00e9 a n\u00e1ro\u010dn\u00e9 cvi\u010denie,<\/strong> ktor\u00e9 v\u00e1m umo\u017en\u00ed poriadne sa zapoti\u0165, zatia\u013e \u010do to na tane\u010dnom parkete rozto\u010d\u00edte ako <strong>prav\u00e1 legenda.<\/strong><span style=\"color: #ff6600;\"> [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Benefity cvi\u010denia hip-hop tabaty:<\/h3>\n\n\n\n<p>Ka\u017ed\u00e9 intenz\u00edvne cvi\u010denie <strong>zvy\u0161uje va\u0161u srdcov\u00fa frekvenciu a m\u00e1 aer\u00f3bne v\u00fdhody.<\/strong> Hip-hop tabata je obzvl\u00e1\u0161\u0165<strong> intenz\u00edvny aerobik,<\/strong> ke\u010f\u017ee ste po\u010das cvi\u010denia v neust\u00e1lom pohybe. Po cel\u00fa t\u00fa dobu va\u0161e telo prij\u00edma kysl\u00edk, transportuje ho do svalov a pom\u00e1ha pri <strong>spa\u013eovan\u00ed tukov<\/strong> v tomto procese. M\u00f4\u017ee v\u00e1m preto<strong> pom\u00f4c\u0165 schudn\u00fa\u0165, zn\u00ed\u017ei\u0165 krvn\u00fd tlak, stres<\/strong> a dokonca v\u00e1m<strong> dod\u00e1 poriadnu d\u00e1vku energie.<\/strong> Pri spr\u00e1vnom a prec\u00edznom preveden\u00ed jednotliv\u00fdch pohybov v\u00e1m tie\u017e pom\u00f4\u017ee<strong> t\u00f3nova\u0165 va\u0161e svaly, budova\u0165 ich silu,<\/strong> a dokonca zv\u00fd\u0161i\u0165 flexibilitu a pru\u017enos\u0165 va\u0161ich k\u013abov a kost\u00ed. <span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Oblasti, na ktor\u00e9 sa zameriava:<\/h3>\n\n\n\n<p>Ke\u010f\u017ee je hip-hop tabata intenz\u00edvne cvi\u010denie, tie\u017e sa zameriava na<strong> precvi\u010dovanie cel\u00e9ho tela.<\/strong> Tr\u00e9ning si v\u0161ak m\u00f4\u017eete rozdeli\u0165 aj na z\u00e1klade toho, ak\u00e9 partie chcete precvi\u010di\u0165. M\u00f4\u017eete sa zamera\u0165 na brucho, zadok \u010di nohy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"30-Minute Hip-Hop Tabata to Torch Calories\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/kwkXyHjgoDM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Masala_Bhangra\"><\/span>Masala Bhangra<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Masala Bhangra je <strong>kombin\u00e1cia indick\u00e9ho tanca, kult\u00fary Bollywoodu a aer\u00f3bneho cvi\u010denia<\/strong> ur\u010den\u00e1 pre \u013eud\u00ed v\u0161etk\u00fdch vekov\u00fdch skup\u00edn a fitness \u00farovn\u00ed, ktor\u00ed radi <strong>zost\u00e1vaj\u00fa fyzicky akt\u00edvni.<\/strong> Konkr\u00e9tne ide o<strong> vysoko energetick\u00fd tanec Bhangra <\/strong>pretransformovan\u00fd do fitness tr\u00e9ningu. V\u010faka tane\u010dnej choreografii, ktor\u00e1 je priamo ovplyvnen\u00e1 hudbou a tancom modern\u00fdch \u0161t\u00fdlov Bhangra a Bollywood, je Masala Bhangra <strong>\u010derstv\u00fdm a vzru\u0161uj\u00facim z\u00e1vanom vo svete fitness a tanca.<\/strong> Jeho tvorky\u0148ou je <strong>Sarina Jainov\u00e1,<\/strong> ktor\u00e1 je u\u017e 23 rokov uzn\u00e1van\u00e1 fitness osobnos\u0165. Ak m\u00e1te<strong> radi indick\u00fa kult\u00faru,<\/strong> Masala Bhangra je je pre v\u00e1s ako stvoren\u00e1. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Benefity cvi\u010denia Masala Bhangra:<\/h3>\n\n\n\n<p>Medzi zdravotn\u00e9 pr\u00ednosy Masala Bhangra patr\u00ed <strong>posil\u0148ovanie svalov, srdcovej sily a frekvencie,<\/strong> a tie\u017e pom\u00e1ha budova\u0165 v\u00fddr\u017e. Tr\u00e9ningy s\u00fa kompletn\u00fdm <strong>kardiovaskul\u00e1rnym tr\u00e9ningom,<\/strong> po\u010das ktor\u00e9ho \u00fa\u010dinne <strong>posiln\u00edte svalstvo, flexibilitu a rovnov\u00e1hu.<\/strong> Navy\u0161e, rytmy indickej hudby v\u00e1s bud\u00fa <strong>motivova\u0165 k e\u0161te lep\u0161\u00edm v\u00fdkonom,<\/strong> a tak bude va\u0161a cesta za zdrav\u0161\u00edm ja jednoduch\u0161ia. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Oblasti, na ktor\u00e9 sa zameriava:<\/h3>\n\n\n\n<p>Masala Bhangra poskytuje <strong>celkov\u00e9 posilnenie tela,<\/strong> no prim\u00e1rne sa zameriava na oblasti, ako s\u00fa <strong>ramen\u00e1, chrb\u00e1t, brucho a nohy.<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Bollywood Dance Workout to Have a Blast While Burning Calories\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/KUmKKPcf71Q?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Brusne_tance\"><\/span>Bru\u0161n\u00e9 tance<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bru\u0161n\u00fd tanec poch\u00e1dza z <strong>kraj\u00edn bl\u00edzkeho v\u00fdchodu<\/strong> a m\u00e1 dlh\u00fa hist\u00f3riu. Sl\u00fa\u017eil na pobavenie panovn\u00edkov a \u017eeny, ktor\u00e9 ho predv\u00e1dzali boli pova\u017eovan\u00e9 za nesmierne pr\u00ed\u0165a\u017eliv\u00e9. V tomto tanci v\u0161ak nejde len o <strong>natriasanie sa \u010di kr\u00fatenie bokmi.<\/strong> Technika jednotliv\u00fdch pohybov je skuto\u010dne n\u00e1ro\u010dn\u00e1 a tane\u010dnice si v\u010faka nim <strong>udr\u017eiavali siln\u00e9 svalstvo.<\/strong> Pr\u00e1ve preto sa v dne\u0161nej dobe technika bru\u0161n\u00fdch tancov vyu\u017e\u00edva aj ako<strong> s\u00fa\u010das\u0165 fitness tr\u00e9ningov.<\/strong> Bru\u0161n\u00fd tanec je cvi\u010denie s <strong>n\u00edzkym rizikom vzniku zranenia,<\/strong> a preto je vhodn\u00e9 pre v\u0161etky vekov\u00e9 kateg\u00f3rie \u017eien.<span style=\"color: #ff6600;\"> [11] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Benefity cvi\u010denia bru\u0161n\u00fdch tancov:&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>zlep\u0161uje dr\u017eanie tela<\/strong> &#8211; v d\u00f4sledku neust\u00e1leho kr\u00fatenia bokov, panvy a chrbta doch\u00e1dza medzi stavcami k zv\u00fd\u0161en\u00e9mu uvo\u013e\u0148ovaniu synovi\u00e1lnej tekutiny, \u010do je vlastne prirodzen\u00e9 mazivo tela. V\u010faka tomu nedoch\u00e1dza k opotrebovaniu kost\u00ed a svalov, pr\u00e1ve naopak. Nako\u013eko pri pohyboch neust\u00e1le pou\u017e\u00edvate svaly, posil\u0148ujete ich a zlep\u0161ujete tak silu chrbta a dr\u017eanie tela.<\/li><li><strong>skvel\u00e9 kardio<\/strong> &#8211; bru\u0161n\u00fd tanec je tie\u017e skvel\u00fdm kardio cvi\u010den\u00edm, v\u010faka ktor\u00e9mu dok\u00e1\u017eete za hodinu sp\u00e1li\u0165 aj 350 kal\u00f3ri\u00ed v z\u00e1vislosti od intenzity a hmotnosti \u010dloveka. V\u010faka pravideln\u00e9mu prietoku krvi tak pom\u00e1ha redukova\u0165 kardiovaskul\u00e1rne probl\u00e9my a v kombin\u00e1cii so zdravou stravou m\u00f4\u017ee by\u0165 fantastick\u00fdm n\u00e1strojom na chudnutie.<\/li><li><strong>pom\u00e1ha relaxova\u0165<\/strong> &#8211; bru\u0161n\u00fd tanec m\u00f4\u017ee ma\u0165 meditat\u00edvne \u00fa\u010dinky, najm\u00e4 ak je k jeho precvi\u010deniu vyu\u017eit\u00e1 podmaniv\u00e1 hudba. Je to \u017eensk\u00e1 forma cvi\u010denia, ktor\u00e1 poskytuje najhlb\u0161iu formu vyjadrenia sa. Va\u0161a myse\u013e je po\u010das cvi\u010denia uvo\u013enen\u00e1 a tr\u00e9ningy sa nes\u00fa v pokojnej atmosf\u00e9re. <span style=\"color: #ff6600;\">[12]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Oblasti, na ktor\u00e9 sa zameriava:<\/h3>\n\n\n\n<p>Na rozdiel od svojho n\u00e1zvu sa tanec zameriava na ove\u013ea viac svalov\u00fdch parti\u00ed ako len na brucho. Hlavn\u00e9 pohyby bru\u0161n\u00e9ho tanca zap\u00e1jaj\u00fa <strong>svaly chrbta, panvy, brucha, krku, n\u00f4h, r\u00fak a pa\u017e\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Belly Dance Cardio Workout for Weight Loss: Leilah Isaac\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/-34ZqBT55q0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jazzercise_tanecne_kardio\"><\/span>Jazzercise (tane\u010dn\u00e9 kardio)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak latinsk\u00e1 hudba nie je ni\u010d pre v\u00e1s, no radi sa natriasate v rytme hudby, <strong>vysk\u00fa\u0161ajte jazzercise.<\/strong> Ide o fitness program, ktor\u00fd <strong>sp\u00e1ja cvi\u010denie pilatesu, jogy, kickboxu a odporov\u00fdch cvikov<\/strong> do jedn\u00e9ho<strong> komplexn\u00e9ho tane\u010dn\u00e9ho tr\u00e9ningu.<\/strong> V za\u010diatkoch jazzercise sa ako podkladov\u00e1 hudba pou\u017e\u00edval jazz a hlavn\u00fdmi cvikmi boli <strong>jazzov\u00e9 tane\u010dn\u00e9 kroky.<\/strong> \u010casom sa v\u0161ak t\u00e1to technika prisp\u00f4sobila aj jednotliv\u00fdm obdobiam 80. a 90. rokov a miesto si na\u0161la aj v s\u00fa\u010dasnosti. Ak by ste sa dnes dostali na hodiny jazzercise, choreografia tr\u00e9ningu by bola <strong>prisp\u00f4soben\u00e1 modern\u00fdm pesni\u010dk\u00e1m.<\/strong> Ide teda o<strong> kardio cvi\u010denie s vlastnou v\u00e1hou, vysokou intenzitou,<\/strong> ktor\u00e9 v\u00e1m umo\u017en\u00ed sp\u00e1li\u0165<strong> vysok\u00e9 mno\u017estvo kal\u00f3ri\u00ed.<\/strong> Ob\u013eubuje ho napr\u00edklad aj here\u010dka Gwyneth Paltrow. <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\">Benefity cvi\u010denia jazzercise:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>pom\u00e1ha zlep\u0161ova\u0165 kardiovaskul\u00e1rne probl\u00e9my<\/strong> &#8211; ako v\u0161etky intenz\u00edvne cvi\u010denia, aj jazzercise pom\u00e1ha zlep\u0161ova\u0165 prietok krvi v tele, a tak napom\u00e1ha k lep\u0161iemu krvn\u00e9mu tlaku. V podstate sa va\u0161e srdce st\u00e1va silnej\u0161\u00edm, a dok\u00e1\u017ee tak pumpova\u0165 viac krvi s men\u0161\u00edm \u00fasil\u00edm.<\/li><li><strong>posil\u0148uje kosti<\/strong> &#8211; \u013eudia, ktor\u00ed nevykon\u00e1vaj\u00fa \u017eiadne cvi\u010denie \u010di pohyb s\u00fa nesk\u00f4r v starobe n\u00e1chylnej\u0161\u00ed na vznik osteopor\u00f3zy. V\u00fdskumy dokazuj\u00fa, \u017ee pravideln\u00e9 cvi\u010denie zni\u017euje riziko vzniku tohto probl\u00e9mu. Nepretr\u017eit\u00e9 cvi\u010denie po\u010das v\u00e1\u0161ho \u017eivota v\u00e1\u017ene zni\u017euje riziko zlomen\u00edn.<\/li><li><strong>posil\u0148uje svalstvo<\/strong> &#8211; ako ka\u017ed\u00e9 cvi\u010denie, aj jazzercise posil\u0148uje va\u0161e svalstvo. \u010c\u00edm intenz\u00edvnej\u0161\u00ed je v\u00e1\u0161 tr\u00e9ning, t\u00fdm viac do pohybu zap\u00e1jate svoje svaly a postupne ich t\u00f3nujete k dokonalosti.<\/li><li><strong>podporuje chudnutie<\/strong> &#8211; pravideln\u00fdm cvi\u010den\u00edm jazzercise s vysokou intenzitou dok\u00e1\u017eete za hodinu sp\u00e1li\u0165 aj 600 kal\u00f3ri\u00ed, v\u010faka \u010domu bude odb\u00faravanie tukov\u00fdch vank\u00fa\u0161ikov ove\u013ea \u013eah\u0161ie. V kombin\u00e1cii so zdravou stravou je toto cvi\u010denie ide\u00e1lne pre podporu chudnutia a zlep\u0161enie kond\u00edcie. <span style=\"color: #ff6600;\">[14]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Oblasti, na ktor\u00e9 sa zameriava:<\/h3>\n\n\n\n<p>Ke\u010f\u017ee ide o <strong>kombin\u00e1ciu aer\u00f3bneho a silov\u00e9ho cvi\u010denia,<\/strong> prim\u00e1rne sa zameriava na <strong>svaly cel\u00e9ho tela.<\/strong> Ka\u017ed\u00fd tr\u00e9ning jazzercise je \u0161pecifick\u00fd, a preto m\u00f4\u017ee by\u0165 zameran\u00fd samostatne na <strong>svaly brucha, zadku, n\u00f4h \u010di r\u00fak.<\/strong> V\u0161eobecne v\u0161ak plat\u00ed, \u017ee <strong>ka\u017ed\u00fd tane\u010dn\u00fd tr\u00e9ning je kardio tr\u00e9ningom,<\/strong> a teda<strong> podporuje spa\u013eovanie tukov a spevnenie svalstva v celom tele.<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"30-Minute Feel Good Dance Cardio Workout To Burn Calories\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/8TOIWNAVADw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozrite sa spolu s nami v tabu\u013eke, ko\u013eko <strong>kal\u00f3rii dok\u00e1\u017eete sp\u00e1li\u0165 tane\u010dn\u00fdm cvi\u010den\u00edm<\/strong> v porovnan\u00ed s be\u017en\u00fdmi tr\u00e9ningami, ako je beh \u010di bicyklovanie. Nezab\u00fadajte v\u0161ak, \u017ee v\u0161etko z\u00e1vis\u00ed od <strong>intenzity cvi\u010denia, telesnej hmotnosti \u010dloveka <\/strong>a jeho<strong> fyzickej kond\u00edcie. <\/strong><span style=\"color: #ff6600;\">[4] [6] [8] [10] [11] [13] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-default\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Fyzick\u00e1 aktivita<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Priemern\u00fd po\u010det sp\u00e1len\u00fdch&nbsp; kal\u00f3ri\u00ed za hodinu<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Beh &#8211; 8 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">400 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bicyklovanie &#8211; 16 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">420 kcal <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dv\u00edhanie z\u00e1va\u017eia v posil\u0148ovni &#8211; 70 kg \u010dlovek<\/td><td class=\"has-text-align-center\" data-align=\"center\">230 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zumba<\/td><td class=\"has-text-align-center\" data-align=\"center\">350 \u2013 650 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pole Dance<\/td><td class=\"has-text-align-center\" data-align=\"center\">250 <strong>\u2013<\/strong> 350 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hip-Hop Tabata<\/td><td class=\"has-text-align-center\" data-align=\"center\">388 <strong>\u2013 465 kcal<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masala Bhangra<\/td><td class=\"has-text-align-center\" data-align=\"center\">300 <strong>\u2013<\/strong> 700 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bru\u0161n\u00e9 tance<\/td><td class=\"has-text-align-center\" data-align=\"center\">270 <strong>\u2013<\/strong> 320 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jazzercise<\/td><td class=\"has-text-align-center\" data-align=\"center\">350 <strong>\u2013<\/strong> 600 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Tak \u010do, nech\u00e1te sa in\u0161pirova\u0165 na\u0161imi radami a vysk\u00fa\u0161ate niektor\u00fd z<strong> cvikov in\u0161pirovan\u00fdch tancom?<\/strong> Nezab\u00fadajte, \u017ee pohyb v akejko\u013evek forme je v\u017edy skvelou vo\u013ebou. V\u010faka<strong> tane\u010dn\u00fdm tr\u00e9ningom<\/strong> sa popri <strong>spa\u013eovan\u00ed kal\u00f3ri\u00ed a spev\u0148ovan\u00ed svalstva<\/strong> navy\u0161e n\u00e1ramne zabav\u00edte. Ak sa v\u00e1m n\u00e1\u0161 \u010dl\u00e1nok p\u00e1\u010dil, budeme v\u00e1m v\u010fa\u010dn\u00ed za jeho <strong>zdie\u013eanie.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/womens-clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWomen&#039;s Clothing\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Cviky s vlastnou v\u00e1hou in\u0161pirovan\u00e9 tancom s\u00fa skvel\u00fdm sp\u00f4sobom, ako o\u017eivi\u0165 svoj tr\u00e9ningov\u00fd pl\u00e1n. Zistite, ak\u00e9 benefity prin\u00e1\u0161a cvi\u010denie zumby \u010di pole dance.<\/p>\n","protected":false},"author":22,"featured_media":158435,"comment_status":"open","ping_status":"closed","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":[6123,6139,6152,6062],"filter_section":[],"filter_attribute":[13020,13022],"class_list":{"0":"post-235247","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cvicenie","9":"tag-domaci-trening","10":"tag-kardio","11":"tag-trening","12":"filter_attribute-cviky-s-vlastnou-vahou","13":"filter_attribute-domaci-trening-a-hiit","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>Kreat\u00edvny tr\u00e9ning: cviky s vlastnou v\u00e1hou in\u0161pirovan\u00e9 tancom - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cviky s vlastnou v\u00e1hou in\u0161pirovan\u00e9 tancom s\u00fa skvel\u00fdm sp\u00f4sobom, ako o\u017eivi\u0165 svoj tr\u00e9ningov\u00fd pl\u00e1n. 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