{"id":249340,"date":"2021-04-30T09:34:00","date_gmt":"2021-04-30T07:34:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=249340"},"modified":"2022-01-12T15:20:09","modified_gmt":"2022-01-12T14:20:09","slug":"hubnuti-narust-fyzicke-kondice-a-8-dalsich-duvodu-proc-skakat-pres-svihadlo","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/hubnuti-narust-fyzicke-kondice-a-8-dalsich-duvodu-proc-skakat-pres-svihadlo\/","title":{"rendered":"Hubnut\u00ed, n\u00e1r\u016fst fyzick\u00e9 kondice a 8 dal\u0161\u00edch d\u016fvod\u016f, pro\u010d sk\u00e1kat p\u0159es \u0161vihadlo"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/hubnuti-narust-fyzicke-kondice-a-8-dalsich-duvodu-proc-skakat-pres-svihadlo\/#Trenink_se_svihadlem_dostava_do_formy_boxery_i_crossfitaky_10_duvodu_proc_zacit_a_jak_na_to\" title=\"Tr\u00e9nink se \u0161vihadlem dost\u00e1v\u00e1 do formy boxery i crossfi\u0165\u00e1ky. 10 d\u016fvod\u016f, pro\u010d za\u010d\u00edt a jak na to\">Tr\u00e9nink se \u0161vihadlem dost\u00e1v\u00e1 do formy boxery i crossfi\u0165\u00e1ky. 10 d\u016fvod\u016f, pro\u010d za\u010d\u00edt a jak na to<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/hubnuti-narust-fyzicke-kondice-a-8-dalsich-duvodu-proc-skakat-pres-svihadlo\/#Jak_na_trenink_se_svihadlem\" title=\"Jak na tr\u00e9nink se \u0161vihadlem?\">Jak na tr\u00e9nink se \u0161vihadlem?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/hubnuti-narust-fyzicke-kondice-a-8-dalsich-duvodu-proc-skakat-pres-svihadlo\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>\u0160vihadlo je cvi\u010debn\u00ed pom\u016fcka<\/strong>, se kterou se za sv\u016fj \u017eivot potkal t\u00e9m\u011b\u0159 ka\u017ed\u00fd. A to minim\u00e1ln\u011b na hodin\u00e1ch t\u011blocviku. Mo\u017en\u00e1 jste se mu od t\u00e9 doby rad\u011bji vyh\u00fdbali, proto\u017ee v\u00e1m p\u0159ipom\u00edn\u00e1 nep\u0159\u00edjemn\u00e9ho t\u011blocvik\u00e1\u0159e. <strong>Po p\u0159e\u010dten\u00ed dne\u0161n\u00edho \u010dl\u00e1nku je ale pravd\u011bpodobn\u00e9, \u017ee mu d\u00e1te druhou \u0161anci.<\/strong> Proto\u017ee si ji opravdu zaslou\u017e\u00ed. A tomu t\u011blocvik\u00e1\u0159i je\u0161t\u011b pod\u011bkujete, \u017ee v\u00e1m dal tak dobr\u00fd z\u00e1klad, d\u00edky kter\u00e9mu je v\u00e1\u0161 n\u00e1vrat ke \u0161vihadlu o n\u011bco snaz\u0161\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo je mezi sportovci v posledn\u00edch letech doslova vzr\u016fstaj\u00edc\u00edm \u201ctrendem\u201d. <\/strong>A to zejm\u00e9na d\u00edky popularizaci crossfitu, ve kter\u00e9m m\u00e1 \u0161vihadlo sv\u00e9 \u010destn\u00e9 m\u00edsto.<strong> Tak\u00e9 boxe\u0159i<\/strong>, s m\u00edsty a\u017e neskute\u010dnou fyzickou kondic\u00ed, <strong>nedaj\u00ed na \u0161vihadlo dopustit <\/strong>a pravideln\u011b jej vyu\u017e\u00edvaj\u00ed <strong>v r\u00e1mci sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu<\/strong>. Tato intenzivn\u00ed aktivita m\u00e1 toti\u017e celou \u0159adu v\u00fdhod, a to nejen pro vrcholov\u00e9 sportovce, ale tak\u00e9 pro ka\u017ed\u00e9ho, kdo se chce dostat do formy, zapracovat na dynamice, v\u00fdbu\u0161nosti nebo zhubnout a ud\u011blat n\u011bco pro sv\u00e9 zdrav\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V \u010dl\u00e1nku se krom\u011b <strong>nejv\u011bt\u0161\u00edch v\u00fdhod sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo<\/strong> tak\u00e9 do\u010dtete, jak\u00fd druh <a href=\"https:\/\/gymbeam.cz\/svihadla\" target=\"_blank\" aria-label=\"\u0161vihadla (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadla<\/a> si vybrat a jak jej spr\u00e1vn\u011b nastavit. Dozv\u00edte se tak <strong>v\u0161e podstatn\u00e9 o cvi\u010den\u00ed se \u0161vihadlem<\/strong> a v z\u00e1v\u011bru na v\u00e1s \u010dek\u00e1 tak\u00e9 <strong>vzorov\u00fd tr\u00e9nink.<\/strong>&nbsp;<\/p>\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\/2021\/04\/iStock-530756422-1124x749.jpg\" alt=\"10 d\u016fvod\u016f, pro\u010d sk\u00e1kat p\u0159es \u0161vihadlo\" class=\"wp-image-249398\" width=\"843\" height=\"562\" title=\"10 d\u016fvod\u016f, pro\u010d sk\u00e1kat p\u0159es \u0161vihadlo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-530756422-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-530756422-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-530756422.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trenink_se_svihadlem_dostava_do_formy_boxery_i_crossfitaky_10_duvodu_proc_zacit_a_jak_na_to\"><\/span>Tr\u00e9nink se \u0161vihadlem dost\u00e1v\u00e1 do formy boxery i crossfi\u0165\u00e1ky. 10 d\u016fvod\u016f, pro\u010d za\u010d\u00edt a jak na to<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sport <strong>do na\u0161ich \u017eivot\u016f obecn\u011b p\u0159in\u00e1\u0161\u00ed spoustu benefit\u016f<\/strong>, d\u00edky \u010demu\u017e by m\u011bl b\u00fdt i jejich ned\u00edlnou <strong>pravidelnou sou\u010d\u00e1st\u00ed<\/strong>. Jsou dny, kdy m\u00e1te dostatek \u010dasu i energie, a tak si u\u017eijete pohodovou dvou hodinovou j\u00edzdu na kole. Ale pak jsou tak\u00e9 dny, kdy odevzd\u00e1v\u00e1te velk\u00fd projekt v pr\u00e1ci nebo se u\u010d\u00edte na velkou zkou\u0161ku a m\u00e1te jen p\u00e1r drahocenn\u00fdch minut volna, kter\u00e9 chcete co nejefektivn\u011bji vyu\u017e\u00edt. Pokud hled\u00e1te tr\u00e9nink, kter\u00fd v\u00e1m<strong> zabere pouze minimum \u010dasu, ale zajist\u00ed maximum sp\u00e1len\u00fdch kalori\u00ed a vyplaven\u00fdch endorfin\u016f<\/strong>, sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo tak pro v\u00e1s m\u016f\u017ee b\u00fdt t\u00edm prav\u00fdm. Jak\u00fdmi dal\u0161\u00edmi benefity m\u016f\u017ee do va\u0161eho \u017eivota p\u0159isp\u011bt?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Sp\u00e1l\u00edte hodn\u011b kalori\u00ed&nbsp;<\/h3>\n\n\n\n<p>Sk\u00e1k\u00e1n\u00ed p\u0159es <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/svihadlo-crossfit-red-gymbeam-1.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo<\/a> bezpochyby pat\u0159\u00ed mezi <strong>aktivity o vysok\u00e9 intenzit\u011b<\/strong>. Ka\u017ed\u00e1 minuta, kdy se polovinu \u010dasu vzn\u00e1\u0161\u00edte nad zem\u00ed, stoj\u00ed velk\u00e9 \u00fasil\u00ed, kter\u00e9 se prom\u00edtne v\u011bt\u0161\u00edm mno\u017estv\u00edm <strong>sp\u00e1len\u00fdch kalori\u00ed.<\/strong> Za hodinu pr\u016fm\u011brn\u00e1 60kg \u017eena m\u016f\u017ee sp\u00e1lit \u00factyhodn\u00fdch 693 kcal. Pro v\u00fdsledky ale nen\u00ed nutn\u00e9 sk\u00e1kat cel\u00fdch 60 minut. Kdy\u017e bude sk\u00e1kat p\u0159es \u0161vihadlo <strong>5x t\u00fddn\u011b po dobu 30 minut (347 kcal)<\/strong>, m\u016f\u017ee zhubnout <strong>190 gram\u016f tuku t\u00fddn\u011b<\/strong>. To je 760 g m\u011bs\u00ed\u010dn\u011b a <strong>p\u0159es 9 kg ro\u010dn\u011b.<\/strong> To u\u017e jsou zaj\u00edmav\u00e1 \u010d\u00edsla za 30 minut denn\u011b, ne? Pokud se chcete dozv\u011bd\u011bt v\u00edce o tom, kolik tuku zhubnete dal\u0161\u00edmi aktivitami, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-kilogram-tuku-a-kolik-energie-se-v-nem-vlastne-ukryva\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak zhubnout kilogram tuku a kolik energie se v n\u011bm vlastn\u011b ukr\u00fdv\u00e1?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tabulka: Kolik energie sp\u00e1l\u00ed 60kg \u017eena za 30 minut vysoce intenzivn\u00edch aktivit? <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20132]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table caption-align-left is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Typ aktivity<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sp\u00e1len\u00e1 energie v kcal za 30 minut<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>\u204eEkvivalent v j\u00eddle<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo<\/td><td class=\"has-text-align-center\" data-align=\"center\">347<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g ovesn\u00fdch vlo\u010dek s 20 g proteinu, 15 g <a href=\"https:\/\/gymbeam.cz\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" aria-label=\"ara\u0161\u00eddov\u00e9ho m\u00e1sla (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161\u00eddov\u00e9ho m\u00e1sla<\/a> a 100 g jahod<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plav\u00e1n\u00ed o vysok\u00e9 intenzit\u011b<\/td><td class=\"has-text-align-center\" data-align=\"center\">309<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g ovesn\u00fdch vlo\u010dek s 20 g proteinu, 9 g ara\u0161\u00eddov\u00e9ho m\u00e1sla a 100 g jahod<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">J\u00edzda na vesla\u0159sk\u00e9m trena\u017e\u00e9ru o vysok\u00e9 intenzit\u011b<\/td><td class=\"has-text-align-center\" data-align=\"center\">268<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g ovesn\u00fdch vlo\u010dek s 15 g proteinu, 5 g ara\u0161\u00eddov\u00e9ho m\u00e1sla a 100 g jahod<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Silov\u00fd tr\u00e9nink s pou\u017eit\u00edm z\u00e1va\u017e\u00ed o vysok\u00e9 intenzit\u011b<\/td><td class=\"has-text-align-center\" data-align=\"center\">240<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 g ovesn\u00fdch vlo\u010dek s 15 g proteinu a 50 g jahod<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><figcaption>\u204eEkvivalent v j\u00eddle slou\u017e\u00ed pouze k tomu, abyste si sp\u00e1lenou energii dok\u00e1zali l\u00e9pe p\u0159edstavit. Cvi\u010den\u00ed by nem\u011blo b\u00fdt \u201ctrestem\u201d za sn\u011bden\u00e9 j\u00eddlo nebo aktivitou, kterou jdete d\u011blat jen s c\u00edlem spalov\u00e1n\u00ed kalori\u00ed.<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Zrychl\u00edte hubnut\u00ed<\/h3>\n\n\n\n<p>U\u017e z p\u0159edchoz\u00edho bodu v\u00edte, \u017ee p\u0159i sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo m\u016f\u017eete sp\u00e1lit slu\u0161n\u00e9 mno\u017estv\u00ed kalori\u00ed. To jde ruku v ruce s hubnut\u00edm. Jeliko\u017e <strong>p\u0159i hubnut\u00ed je t\u0159eba vytvo\u0159it kalorick\u00fd deficit, <\/strong>kter\u00e9ho dos\u00e1hnete tak, \u017ee budete m\u00edt vy\u0161\u0161\u00ed energetick\u00fd v\u00fddej, ne\u017e je v\u00e1\u0161 p\u0159\u00edjem.<strong> <\/strong>A pr\u00e1v\u011b d\u00edky tr\u00e9ninku se \u0161vihadlem tomu m\u016f\u017eete v\u00fdrazn\u011b pomoci. <strong>Spaluje se p\u0159i n\u011bm v\u00edce energie, ne\u017e je tomu u v\u011bt\u0161iny jin\u00fdch sportovn\u00edch aktivit<\/strong>, co\u017e podporuje jeho v\u00fdhodu v hubnut\u00ed. To dosv\u011bd\u010duje tak\u00e9 studie, kter\u00e1 porovn\u00e1vala vliv sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo a j\u00edzdy na cyklotrena\u017e\u00e9ru po stejnou dobu 3x t\u00fddn\u011b. <strong>Sk\u00e1kaj\u00edc\u00ed skupina m\u011bla lep\u0161\u00ed v\u00fdsledky v hodnot\u00e1ch VO<sub>2 <\/sub>max<\/strong>. a tak\u00e9 u n\u00ed do\u0161lo k <strong>v\u011bt\u0161\u00edmu sn\u00ed\u017een\u00ed t\u011blesn\u00e9 hmotnosti <\/strong>vyj\u00e1d\u0159en\u00e9 ni\u017e\u0161\u00edm indexem BMI ve srovn\u00e1n\u00ed s \u201ccyklistickou\u201d skupinou.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[3\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>P\u0159i hubnut\u00ed <\/strong>velmi dob\u0159e funguje kombinace kardia, silov\u00e9ho tr\u00e9ninku a upraven\u00e9ho j\u00eddeln\u00ed\u010dku. To v\u0161e je\u0161t\u011b umoc\u0148uje dostate\u010dn\u00fd sp\u00e1nek a regenerace. Pokud se zaj\u00edm\u00e1te o hubnut\u00ed, tak se v\u00e1m jist\u011b budou hodit informace z \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jednoduche-zaklady-hubnuti-budete-prekvapeni-co-je-opravdu-dulezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jednoduch\u00e9 z\u00e1klady hubnut\u00ed: budete p\u0159ekvapeni, co je opravdu d\u016fle\u017eit\u00e9.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36358,40192,67654,73135\" ><\/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<h3 class=\"wp-block-heading\">3. Pos\u00edl\u00edte st\u0159ed t\u011bla a doln\u00ed kon\u010detiny<\/h3>\n\n\n\n<p><strong>Vysk\u00e1kat si pevn\u00e9 b\u0159i\u0161\u00e1ky<\/strong> bez nutnosti cvi\u010den\u00ed nudn\u00fdch sklapova\u010dek? To nen\u00ed \u00fapln\u00e1 utopie. P\u0159i tr\u00e9ninku se \u0161vihadlem<strong> zapojujete hlubok\u00fd stabiliza\u010dn\u00ed syst\u00e9m neboli \u201ccore\u201d, <\/strong>a tak pracujete na siln\u00e9m st\u0159edu t\u011bla, kter\u00fd je d\u016fle\u017eit\u00fd, a\u0165 u\u017e nesete t\u011b\u017ek\u00fd n\u00e1kup, nebo cvi\u010d\u00edte d\u0159epy. <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/IGI_2527-750x1124.jpg\" alt=\"Sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo a posilov\u00e1n\u00ed\" class=\"wp-image-249426\" title=\"Sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo a posilov\u00e1n\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IGI_2527-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IGI_2527-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IGI_2527-1025x1536.jpg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IGI_2527-1367x2048.jpg 1367w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IGI_2527-scaled.jpg 1709w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Pokud jste po dlouh\u00e9 dob\u011b opr\u00e1\u0161ili \u0161vihadlo a za\u0159adili jej do tr\u00e9ninku, tak v\u00e1s mo\u017en\u00e1 n\u011bco dal\u0161\u00ed den bolelo v\u00edce ne\u017e obvykle. Ano, <strong>\u0159e\u010d je o l\u00fdtk\u00e1ch.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jsou to svaly, kter\u00fdm se n\u011bkdy nev\u011bnuje takov\u00e1 pozornost, <\/strong>jakou si zaslou\u017e\u00ed, a p\u0159itom je vyu\u017e\u00edv\u00e1me p\u0159i ka\u017ed\u00e9m kroku. A o to v\u00edc p\u0159i sk\u00e1k\u00e1n\u00ed, co\u017e vede k jejich posilov\u00e1n\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak\u00e9 p\u0159edlokt\u00ed a z\u00e1p\u011bst\u00ed nejsp\u00ed\u0161 poznaj\u00ed vy\u0161\u0161\u00ed m\u00edru vynalo\u017een\u00e9ho \u00fasil\u00ed v podob\u011b svalov\u00e9 bolesti po tr\u00e9ninku. Tr\u00e9nink se \u0161vihadlem vy\u017eaduje spolupr\u00e1ci sval\u016f cel\u00e9ho t\u011bla, a d\u00edky tomu je m\u016f\u017eete m\u00edt pevn\u011bj\u0161\u00ed.<span style=\"color:#ff6600\" class=\"tadv-color\"> [6\u20137]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>St\u0159ed t\u011bla m\u016f\u017eete posilovat i v r\u00e1mci kruhov\u00e9ho tr\u00e9ninku, kter\u00fd najdete v na\u0161em \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/posilte-stred-tela-pomoci-kruhoveho-treninku-bricha\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Posilte st\u0159ed t\u011bla pomoc\u00ed kruhov\u00e9ho tr\u00e9ninku b\u0159icha.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Zlep\u0161\u00edte koordinaci, v\u00fdbu\u0161nost a dynamiku<\/h3>\n\n\n\n<p>Boxe\u0159i, crossfi\u0165\u00e1ci a dal\u0161\u00ed sportovci \u0161vihadlo ve sv\u00e9m tr\u00e9ninku nepou\u017e\u00edvaj\u00ed jen <strong>s c\u00edlem lep\u0161\u00ed kondice<\/strong>. P\u0159in\u00e1\u0161\u00ed jim tak\u00e9 \u0159adu dal\u0161\u00edch dovednost\u00ed, kter\u00e9 potom vyu\u017eij\u00ed v r\u00e1mci jejich sportu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p> Cvi\u010den\u00ed se \u0161vihadlem toti\u017e podporuje <strong>celkovou hbitost, vytrvalost, rychlost a hlavn\u011b koordinaci pohybu<\/strong>. P\u0159i p\u0159eskakov\u00e1n\u00ed tenk\u00e9ho lanka je pot\u0159eba se soust\u0159edit a sladit pohyb horn\u00edch a doln\u00edch kon\u010detin. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To plat\u00ed dvojn\u00e1sob, kdy\u017e d\u011bl\u00e1te n\u011bjak\u00e9 pokro\u010dilej\u0161\u00ed \u201ckousky\u201d, jako jsou dvoj\u0161vihy nebo sk\u00e1k\u00e1n\u00ed na jedn\u00e9 noze. <span style=\"color:#ff6600\" class=\"tadv-color\">[8\u20139]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Podpo\u0159\u00edte zdrav\u00ed srdce, plic a celkovou fyzickou kondici<\/h3>\n\n\n\n<p>Obecn\u011b je zn\u00e1mo, \u017ee <strong>sportovn\u00ed aktivity maj\u00ed blahod\u00e1rn\u00fd vliv na zdrav\u00ed srdce a plic<\/strong>. A ani \u0161vihadlo nen\u00ed v\u00fdjimkou. Zaj\u00edmav\u00e9 v\u00fdsledky nap\u0159\u00edklad p\u0159inesla studie zam\u011b\u0159en\u00e1 na ob\u00e9zn\u00ed dosp\u00edvaj\u00edc\u00ed d\u00edvky, kter\u00e9 se nach\u00e1zej\u00ed ve vysok\u00e9m riziku vzniku onemocn\u011bn\u00ed srdce a c\u00e9v. Po <strong>12 t\u00fddnech tr\u00e9ninku se \u0161vihadlem<\/strong> u nich do\u0161lo ke <strong>zm\u011bn\u00e1m ve smyslu sn\u00ed\u017een\u00ed mno\u017estv\u00ed t\u011blesn\u00e9ho tuku, obvodu pasu, krevn\u00edho tlaku, glyk\u00e9mie a tak\u00e9 mno\u017estv\u00ed inzul\u00ednu.<\/strong> Tyto pozitivn\u00ed zm\u011bny mohou krom\u011b spr\u00e1vn\u00e9ho fungov\u00e1n\u00ed srdce tak\u00e9 podpo\u0159it celkov\u00e9 zdrav\u00ed d\u00edvek. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00ed studie zji\u0161\u0165ovala, jak\u00fd vliv bude m\u00edt <strong>7 t\u00fddn\u016f sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo na rychlost, vytrvalost a hbitost<\/strong> u dosp\u00edvaj\u00edc\u00edch student\u016f. \u00da\u010dastn\u00edci sk\u00e1kali p\u0159es \u0161vihadlo 3x t\u00fddn\u011b po dobu 15\u201350 minut a v\u00fdsledkem byly v\u00fdznamn\u00e9 <strong>pozitivn\u00ed zm\u011bny v jejich vytrvalosti, hbitosti a tak\u00e9 u rychlosti <\/strong>do\u0161lo k men\u0161\u00edmu zlep\u0161en\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zlep\u0161en\u00ed fyzick\u00e9 kondice d\u00edky \u0161vihadlu mohou samoz\u0159ejm\u011b dos\u00e1hnout v\u0161ichni lid\u00e9, nejen studenti. Dal\u0161\u00ed v\u011bdeck\u00e1 pr\u00e1ce byla zac\u00edlena na dosp\u011bl\u00e9 mu\u017ee, kte\u0159\u00ed po dobu <strong>5 t\u00fddn\u016f <\/strong>sk\u00e1kali dvakr\u00e1t <strong>denn\u011b celkem 5\u201310 minut<\/strong> s t\u00edm, \u017ee intenzita jejich \u201c\u0161vihadlov\u00e9ho\u201d tr\u00e9ninku se t\u00fdden po t\u00fddnu zvy\u0161ovala. Ve v\u00fdsledku u nich byly<strong> nam\u011b\u0159eny lep\u0161\u00ed hodnoty VO<sub>2<\/sub> max<\/strong>. To je praktick\u00e9 vyj\u00e1d\u0159en\u00ed n\u00e1r\u016fstu fyzick\u00e9 kondice. <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/p>\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=\"900\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_outdoor_GymBeam-Jean-outdoor_TOP7709-900x1124.jpg\" alt=\"\u0160vihadlo zlep\u0161uje pevnost kost\u00ed\" class=\"wp-image-249464\" title=\"\u0160vihadlo zlep\u0161uje pevnost kost\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_outdoor_GymBeam-Jean-outdoor_TOP7709-900x1124.jpg 900w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_outdoor_GymBeam-Jean-outdoor_TOP7709-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_outdoor_GymBeam-Jean-outdoor_TOP7709-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_outdoor_GymBeam-Jean-outdoor_TOP7709.jpg 1500w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">6. P\u0159isp\u011bjete k p\u0159irozen\u00e9 pevnosti kost\u00ed<\/h3>\n\n\n\n<p>P\u0159i sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo<strong> s ka\u017ed\u00fdm opakov\u00e1n\u00edm dopad\u00e1te na tvrd\u00fd povrch<\/strong>. Va\u0161e <strong>kosti jsou pak nuceny se p\u0159izp\u016fsobovat a s\u00edlit<\/strong>, aby dopady dostate\u010dn\u011b tlumily a nedo\u0161lo k jejich po\u0161kozen\u00ed. To je nejsp\u00ed\u0161 mechanismus, kter\u00fd stoj\u00ed za t\u00edm, \u017ee tento druh aktivity <strong>m\u00e1 pozitivn\u00ed vliv na p\u0159irozenou pevnost kost\u00ed<\/strong> neboli jejich miner\u00e1ln\u00ed hustotu. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud m\u00e1te dostate\u010dnou miner\u00e1ln\u00ed hustotu kost\u00ed, tak m\u00e1te ni\u017e\u0161\u00ed pravd\u011bpodobnost onemocn\u011bn\u00ed osteopor\u00f3zou a men\u0161\u00ed riziko zlomenin. A p\u0159\u00edpad\u011b, \u017ee chcete je\u0161t\u011b v\u00edce podpo\u0159it tlumen\u00ed doskok\u016f, tak zkuste sk\u00e1kat na n\u011bjak\u00e9 karimatce, za kterou budou nejsp\u00ed\u0161 r\u00e1di i va\u0161i soused\u00e9. <span style=\"color:#ff6600\" class=\"tadv-color\">[13\u201315]&nbsp;<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">7. Je cenov\u011b dostupn\u00e9 a skladn\u00e9<\/h3>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee nenajdete va\u0161e obl\u00edben\u00e9 \u0161vihadlo z d\u011btstv\u00ed nebo zatou\u017e\u00edte po nov\u00e9m, l\u00e9pe odpov\u00eddaj\u00edc\u00edm va\u0161\u00ed aktu\u00e1ln\u00ed v\u00fd\u0161ce, tak se nemus\u00edte strachovat o finan\u010dn\u00ed rozpo\u010det. Pro za\u010d\u00e1tek v\u00e1m bude sta\u010dit n\u011bjak\u00e9 z\u00e1kladn\u00ed, kter\u00e9 <strong>pat\u0159\u00ed mezi nejm\u00e9n\u011b n\u00e1kladn\u00e9 cvi\u010debn\u00ed pom\u016fcky. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0160vihadlo je nav\u00edc skladn\u00e9,<\/strong> a pokud si na n\u011bj vy\u010dlen\u00edte h\u00e1\u010dek, tak se v\u00e1m ani nebude zamot\u00e1vat a bude hned po ruce p\u0159ipraven\u00e9 se po\u0159\u00e1dn\u011b proto\u010dit. <strong>Jeho skladnost ocen\u00edte i p\u0159i cest\u011b na dovolenou<\/strong>, kdy se v\u00e1m snadno vleze do batohu a bude k dispozici na kvalitn\u00ed tr\u00e9nink za minimum \u010dasu. <span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Budete m\u00edt lep\u0161\u00ed n\u00e1ladu d\u00edky z\u00e1plav\u011b endorfin\u016f<\/h3>\n\n\n\n<p>P\u0159eskakov\u00e1n\u00ed \u0161vihadla m\u016f\u017ee stejn\u011b jako i jin\u00e9 sportovn\u00ed aktivity<strong> zm\u011bnit n\u00e1ladu k nepozn\u00e1n\u00ed<\/strong>. Ten pocit, kdy le\u017e\u00edte na zemi zpocen\u00ed, lap\u00e1te po dechu a m\u00e1te tr\u00e9nink za sebou, je k nezaplacen\u00ed. A nen\u00ed to jen t\u00edm, \u017ee jste p\u0159ekonali svou po\u010d\u00e1te\u010dn\u00ed nechu\u0165 a touhu si rad\u011bji pustit seri\u00e1l na Netflixu. Mohou za to tak\u00e9 <strong>endorfiny, kter\u00e9 se p\u0159i sportu uvol\u0148uj\u00ed a navozuj\u00ed pocit euforie, sni\u017euj\u00ed vn\u00edm\u00e1n\u00ed bolesti a pom\u00e1haj\u00ed v boji se stresem. <\/strong>D\u00edky tomu pak m\u00e1te po cvi\u010den\u00ed lep\u0161\u00ed n\u00e1ladu a hned se na sv\u011bt d\u00edv\u00e1te pozitivn\u011bji. <span style=\"color:#ff6600\" class=\"tadv-color\">[17\u201318]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Objev\u00edte novou z\u00e1bavnou formu kardia nebo HIIT tr\u00e9ninku<\/h3>\n\n\n\n<p>Nebav\u00ed v\u00e1s st\u00e1le jen b\u011bhat a ani nekone\u010dn\u011b \u0161lapat na rotopedu? Tak jste <strong>mo\u017en\u00e1 pr\u00e1v\u011b objevili novou aktivitu, kter\u00e1 pro v\u00e1s bude z\u00e1bavn\u011bj\u0161\u00ed<\/strong>. I kdy\u017e se to na prvn\u00ed pohled nezd\u00e1, tak i sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo m\u016f\u017ee b\u00fdt z\u00e1bava. Nejprve se nau\u010d\u00edte norm\u00e1ln\u00ed p\u0159eskoky, pak je za\u010dnete prokl\u00e1dat sk\u00e1k\u00e1n\u00edm na jedn\u00e9 noze a \u010dasem p\u0159id\u00e1te dal\u0161\u00ed triky, jako jsou dvoj\u0161vihy nebo \u201cvaj\u00ed\u010dko\u201d. Postupn\u011b budete zvl\u00e1dat v\u00edce opakov\u00e1n\u00ed, vy\u0161\u0161\u00ed intenzitu nebo del\u0161\u00ed \u010dasov\u00fd \u00fasek cvi\u010den\u00ed. To v\u00e1m m\u016f\u017ee <strong>d\u011blat radost a p\u0159in\u00e1\u0161et uspokojen\u00ed <\/strong>z nov\u011b objeven\u00e9ho sportu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sk\u00e1k\u00e1n\u00edm p\u0159es \u0161vihadlo m\u016f\u017eete prokl\u00e1dat i va\u0161e dal\u0161\u00ed obl\u00edben\u00e9 sporty. Nap\u0159\u00edklad p\u0159i dal\u0161\u00edm tr\u00e9ninku v parku po ka\u017ed\u00e9m ub\u011bhnut\u00e9m kole\u010dku ud\u011bl\u00e1te t\u0159eba 50 p\u0159eskok\u016f. Nebo si jej vezmete na workoutov\u00e9 h\u0159i\u0161t\u011b \u010di zapoj\u00edte do kruhov\u00e9ho tr\u00e9ninku v posilovn\u011b. <strong>D\u00edky tomu bude v\u00e1\u0161 tr\u00e9nink pest\u0159ej\u0161\u00ed a posune va\u0161i kondici zase na vy\u0161\u0161\u00ed \u00farove\u0148.&nbsp;&nbsp;<\/strong><\/p>\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\/2021\/04\/iStock-478801296-1124x749.jpg\" alt=\"Sk\u00e1k\u00e1n\u00ed p\u0159e \u0161vihadlo zlep\u0161\u00ed n\u00e1ladu\" class=\"wp-image-249490\" width=\"843\" height=\"562\" title=\"Sk\u00e1k\u00e1n\u00ed p\u0159e \u0161vihadlo zlep\u0161\u00ed n\u00e1ladu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-478801296-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-478801296-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-478801296.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Za\u010d\u00edt m\u016f\u017eete kdykoliv<\/h3>\n\n\n\n<p><strong>Sk\u00e1kat p\u0159es \u0161vihadlo m\u016f\u017ee za\u010d\u00edt kdokoliv bez rozd\u00edlu v\u011bku, pohlav\u00ed a fyzick\u00e9 kondice<\/strong>. Pro za\u010d\u00e1tek tomu sta\u010d\u00ed v\u011bnovat p\u00e1r minut denn\u011b, kdy si na tento pohyb zvykne va\u0161e t\u011blo a mozek, kter\u00fd \u0159\u00edd\u00ed koordinaci pohybu. <strong>\u010cas v\u011bnovan\u00fd tr\u00e9ninku je lep\u0161\u00ed zvy\u0161ovat postupn\u011b,<\/strong> a\u0165 si hned ze za\u010d\u00e1tku nezp\u016fsob\u00edte n\u011bjak\u00e9 zran\u011bn\u00ed vlivem nadm\u011brn\u00e9 jednostrann\u00e9 z\u00e1t\u011b\u017ee.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u0159\u00e1d je ale nutn\u00e9<strong> m\u00edt na pam\u011bti, \u017ee p\u0159i sk\u00e1k\u00e1n\u00ed doch\u00e1z\u00ed k tvrd\u00fdm dopad\u016fm<\/strong>, a pokud m\u00e1te n\u011bjak\u00e9 <strong>pot\u00ed\u017ee s pohybov\u00fdm apar\u00e1tem<\/strong> jako jsou trval\u00e9 bolesti kolen, ky\u010dl\u00ed nebo kotn\u00edk\u016f, tak <strong>je dobr\u00e9 zv\u00e1\u017eit, zda je tato aktivita pro v\u00e1s v\u016fbec vhodn\u00e1<\/strong>. Tak\u00e9 p\u0159i onemocn\u011bn\u00ed nervov\u00e9ho syst\u00e9mu nebo cukrovce je lep\u0161\u00ed vhodnou sportovn\u00ed aktivitu konzultovat s l\u00e9ka\u0159em. <span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span><\/p>\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\/2021\/04\/iStock-637560158-1124x749.jpg\" alt=\"Za\u010d\u00edt sk\u00e1kat p\u0159es \u0161vihadlo m\u016f\u017eete kdykoliv\" class=\"wp-image-249652\" width=\"843\" height=\"562\" title=\"za\u010d\u00edt sk\u00e1kat p\u0159es \u0161vihadlo m\u016f\u017eete kdykoliv\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-637560158-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-637560158-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-637560158.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_na_trenink_se_svihadlem\"><\/span>Jak na tr\u00e9nink se \u0161vihadlem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pro za\u010d\u00e1tek si <a href=\"https:\/\/gymbeam.cz\/svihadlo-crossfit-blue-gymbeam-1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vyberte spr\u00e1vn\u00e9 \u0161vihadlo<\/a>, seznamte se s jeho ide\u00e1ln\u00edm nastaven\u00edm, nau\u010dte se z\u00e1kladn\u00ed pohyb a sm\u011ble jej m\u016f\u017eete za\u0159adit do tr\u00e9ninku podle p\u0159\u00edkladu n\u00ed\u017ee v \u010dl\u00e1nku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Existuje v\u00edce druh\u016f \u0161vihadel. Kter\u00e9 si vybrat?&nbsp;<\/h3>\n\n\n\n<p>D\u00edky popularit\u011b tr\u00e9ninku se \u0161vihadlem se v posledn\u00ed dob\u011b \u201croztrhl\u201d pytel s jejich nab\u00eddkou. Pod\u00edvejte se na v\u00fdb\u011br druh\u016f, na kter\u00e9 m\u016f\u017eete narazit:<\/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><a href=\"https:\/\/gymbeam.cz\/svihadlo-crossfit-blue-gymbeam-1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Z\u00e1kladn\u00ed<\/strong> <\/a>\u2013 ide\u00e1ln\u00ed volba pro za\u010d\u00e1te\u010dn\u00edky. <strong>K odstartov\u00e1n\u00ed va\u0161\u00ed \u201csk\u00e1kac\u00ed\u201d kari\u00e9ry v\u00e1m posta\u010d\u00ed komplet plastov\u00e9<\/strong>, ale pokud chcete <strong>rychlej\u0161\u00ed<\/strong> rotaci lana a nau\u010dit se t\u0159eba dvoj\u0161vih, tak bude lep\u0161\u00ed volbou typ, kter\u00fd je tvo\u0159en plastovou nebo <a href=\"https:\/\/gymbeam.cz\/svihadlo-metal-jumping-rope-silver-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kovovou<\/a> rukojet\u00ed a ocelov\u00fdm lankem pota\u017een\u00fdm PVC s mo\u017enost\u00ed nastaven\u00ed d\u00e9lky.<\/li><li><strong>\u0160vihadla se z\u00e1va\u017e\u00edm<\/strong> \u2013 skv\u011bl\u00e1 volba pro pokro\u010dil\u00e9, <strong>kte\u0159\u00ed cht\u011bj\u00ed sv\u016fj tr\u00e9nink zintenzivnit,<\/strong> a tak\u00e9 se osv\u011bd\u010duj\u00ed u za\u010d\u00e1te\u010dn\u00edk\u016f, proto\u017ee rotace je u nich pomalej\u0161\u00ed, a d\u00edky tomu pak zb\u00fdv\u00e1 v\u00edce \u010dasu na koordinaci pohybu.&nbsp;<\/li><li><a href=\"https:\/\/gymbeam.cz\/smart-svihadlo-gymbeam.html\" class=\"ek-link\"><strong>Smart<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.cz\/smart-svihadlo-gymbeam.html\" target=\"_blank\" aria-label=\"  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a><\/strong><a href=\"https:\/\/gymbeam.cz\/smart-svihadlo-gymbeam.html\" class=\"ek-link\"><strong>\u0161vihadlo<\/strong><\/a>\u2013 <strong>\u201cchytr\u00e1\u201d alternativa \u0161vihadla. <\/strong>Jejich v\u00fdhoda je v tom, \u017ee v\u00e1m po\u010d\u00edtaj\u00ed p\u0159eskoky a tak\u00e9 \u010das tr\u00e9ninku. <strong>Tato vychyt\u00e1vka v\u00e1s m\u016f\u017ee motivovat<\/strong> splnit sv\u016fj c\u00edl a zbav\u00ed p\u0159em\u00fd\u0161len\u00ed nad t\u00edm, kolik opakov\u00e1n\u00ed u\u017e m\u00e1te za sebou.&nbsp;<\/li><li><strong>Cordless \u0161vihadla<\/strong> \u2013 modern\u00ed \u201cvyn\u00e1lez\u201d, d\u00edky kter\u00e9mu p\u0159i sk\u00e1k\u00e1n\u00ed doma nepo\u0161kod\u00edte v\u0161e, co va\u0161emu \u0161vihadlu p\u0159ijde do cesty. Taky nebudete muset vykl\u00edzet polovinu m\u00edstnosti, abyste m\u011bli dostate\u010dn\u00fd prostor. <strong>Postr\u00e1daj\u00ed lanko a jsou tvo\u0159ena pouze rukojet\u011bmi a k nim uchycen\u00fdmi \u201ckoulemi\u201d<\/strong>, kter\u00e9 p\u0159i pohybu napodobuj\u00ed rotaci b\u011b\u017en\u00e9ho \u0161vihadla. <span style=\"color:#ff6600\" class=\"tadv-color\">[20\u201321]<\/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=\"wp-block-heading\">Jak si \u0161vihadlo spr\u00e1vn\u011b nastavit?&nbsp;<\/h3>\n\n\n\n<p>Kdy\u017e u\u017e v\u00e1m n\u011bjak\u00e9 \u0161vihadlo \u201c\u0159\u00edk\u00e1\u201d pane, tak je na\u010dase jej nastavit dle va\u0161ich pot\u0159eb. Zejm\u00e9na za\u010d\u00e1te\u010dn\u00edci by jej m\u011bli m\u00edt del\u0161\u00ed, proto\u017ee se tak prodlou\u017e\u00ed doba \u0161vihu, a d\u00edky tomu z\u00edskaj\u00ed v\u00edce \u010dasu na koordinaci pohybu. S postupem \u010dasu pak m\u016f\u017eete d\u00e9lku dle pot\u0159eby zkracovat. Jak si pro za\u010d\u00e1tek \u0161vihadlo nastavit? <strong>Postavte se na n\u011bj, chodidla m\u011bjte vedle sebe, chytn\u011bte rukojeti, narovnejte se a vyt\u00e1hn\u011bte jej pod\u00e9l t\u011bla a\u017e do v\u00fd\u0161e va\u0161ich ramen<\/strong>. D\u00e9lka \u0161vihadlov\u00e9ho lanka by m\u011bla dosahovat a\u017e do v\u00fd\u0161e va\u0161\u00ed podpa\u017en\u00ed jamky. <span style=\"color:#ff6600\" class=\"tadv-color\">[22]<\/span><\/p>\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\/2021\/04\/iStock-1150503777-1124x654.jpg\" alt=\"Jak za\u010d\u00edt sk\u00e1kat p\u0159es \u0161vihadlo?\" class=\"wp-image-249507\" width=\"843\" height=\"491\" title=\"Jak za\u010d\u00edt sk\u00e1kat p\u0159es \u0161vihadlo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1150503777-1124x654.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1150503777-400x233.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1150503777.jpg 1343w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak se sk\u00e1k\u00e1n\u00edm za\u010d\u00edt?<\/h3>\n\n\n\n<p>Se spr\u00e1vn\u011b nastaven\u00fdm \u0161vihadlem se m\u016f\u017eete pustit do tr\u00e9ninku. <strong>Je d\u016fle\u017eit\u00e9 se hned ze za\u010d\u00e1tku nau\u010dit spr\u00e1vnou techniku, d\u00edky kter\u00e9 budete chr\u00e1nit <\/strong>nejen va\u0161e kotn\u00edky a kolena, ale <strong>cel\u00fd pohybov\u00fd apar\u00e1t<\/strong>. Tak jdeme na to.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li>Popadn\u011bte va\u0161eho nov\u00e9ho tr\u00e9ninkov\u00e9ho par\u0165\u00e1ka za rukojeti, polo\u017ete jej za sebe, narovnejte se a nap\u0159\u00edmen\u00e1 z\u00e1da se sna\u017ete dr\u017eet po celou dobu sk\u00e1k\u00e1n\u00ed. <strong>Pro prvn\u00ed \u0161vih je t\u0159eba ud\u011blat dynamickou rotaci v z\u00e1p\u011bst\u00ed dop\u0159edu.<\/strong> Ze za\u010d\u00e1tku si mo\u017en\u00e1 p\u0159i tomto pohybu budete muset pomoct cel\u00fdmi pa\u017eemi, ale \u010dasem d\u00edky pravideln\u00e9mu tr\u00e9ninku budete \u0161vihadlo ovl\u00e1dat jen za pomoc\u00ed z\u00e1p\u011bst\u00ed.&nbsp;<\/li><li><strong>Kdy\u017e se v\u00e1m \u0161vihadlo dostane nad hlavu, tak lehce pokr\u010dte kolena a a\u017e se bude lanko bl\u00ed\u017eit va\u0161im chodidl\u016fm, vysko\u010dte<\/strong>. Skoky za\u010d\u00e1te\u010dn\u00edku jsou v\u011bt\u0161inou zbyte\u010dn\u011b vysoko nad zem\u00ed, ale je jen ot\u00e1zka \u010dasu, ne\u017e budete \u201clevitovat\u201d jen p\u00e1r milimetr\u016f nad zem\u00ed jako Rocky Balboa.&nbsp;<\/li><li>Tak\u00e9 <strong>dejte pozor na to, abyste dopadali jen na p\u0159edn\u00ed \u010d\u00e1st chodidel<\/strong> \u2013 to v\u00e1s udr\u017e\u00ed v rychlosti a pravideln\u00e9m rytmu. Sna\u017ete se, aby va\u0161e nohy nemusely tlumit vysok\u00e9 n\u00e1razy, usilujte tak o lehk\u00fd kontakt se zem\u00ed.<\/li><li><strong>Po ovl\u00e1dnut\u00ed z\u00e1kladn\u00ed techniky m\u016f\u017eete zkou\u0161et n\u00e1ro\u010dn\u011bj\u0161\u00ed \u201ckousky\u201d,<\/strong> jako jsou t\u0159eba dvoj nebo dokonce troj\u0161vihy, st\u0159\u00edd\u00e1n\u00ed nohou nebo sk\u00e1k\u00e1n\u00ed na jedn\u00e9 noze.&nbsp;<\/li><li><strong>Ze za\u010d\u00e1tku to se \u0161vihadlov\u00fdm tr\u00e9ninkem moc nep\u0159eh\u00e1n\u011bjte<\/strong>, nechcete si hned \u201cuhnat\u201d zran\u011bn\u00ed kotn\u00edk\u016f, achilovek, l\u00fdtek nebo ky\u010dl\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[23\u201324]<\/span><\/li><\/ol>\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\/2021\/04\/iStock-494603177-1124x749.jpg\" alt=\"Nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo\" class=\"wp-image-249549\" width=\"843\" height=\"562\" title=\"Nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-494603177-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-494603177-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-494603177.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nej\u010dast\u011bj\u0161\u00ed chyby, na kter\u00e9 si d\u00e1t pozor<\/h3>\n\n\n\n<p>P\u0159i sk\u00e1k\u00e1n\u00ed si pohl\u00eddejte to, zda ned\u011bl\u00e1te n\u011bkterou z t\u011bchto chyb, a vyzkou\u0161ejte jej\u00ed \u0159e\u0161en\u00ed:<\/p>\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<ul class=\"wp-block-list\" id=\"block-d9c5e6b3-d2a2-4d06-b8fd-c960ede1dda0\"><li><strong>Nadm\u011brn\u00fd pohyb cel\u00fdch pa\u017e\u00ed <\/strong>\u2013 zam\u011b\u0159te se na pr\u00e1ci z\u00e1p\u011bst\u00ed.<\/li><li><strong>Sk\u00e1k\u00e1n\u00ed moc vysoko<\/strong> \u2013 m\u011bjte chodidla jen kousek od sebe po celou dobu a dopadejte jen na jejich p\u0159edn\u00ed \u010d\u00e1st, sna\u017ete se dr\u017eet rytmus.<\/li><li><strong>\u0160patn\u011b nastaven\u00e1 d\u00e9lka \u0161vihadla<\/strong> \u2013 mo\u017en\u00e1 bude pot\u0159eba trochu del\u0161\u00ed \u0161vihadlo?<\/li><li><strong>Ruce moc daleko od t\u011bla<\/strong> \u2013 po celou dobu by m\u011bly b\u00fdt pa\u017ee t\u011bsn\u011b vedle bok\u016f.<\/li><li><strong>\u0160patn\u00fd rytmus<\/strong> \u2013 zkuste si p\u0159i sk\u00e1k\u00e1n\u00ed t\u0159eba po\u010d\u00edtat nebo poslouchat obl\u00edbenou p\u00edsni\u010dku, kter\u00e1 m\u00e1 pravideln\u00fd rytmus.<\/li><li><strong>\u0160patn\u00fd \u00fachop <\/strong>\u2013 nebojte se rukojeti va\u0161eho \u0161vihadla po\u0159\u00e1dn\u011b stisknout.&nbsp;<\/li><li><strong>Nevhodn\u00e9 \u0161vihadlo<\/strong> \u2013 nejde v\u00e1m sk\u00e1k\u00e1n\u00ed tak, jak jste si p\u0159edstavovali? Tak si zkuste t\u0159eba od kamar\u00e1da p\u016fj\u010dit jin\u00fd druh \u0161vihadla, mo\u017en\u00e1 v\u00e1m \u201csedne\u201d mnohem l\u00e9pe. <span style=\"color:#ff6600\" class=\"tadv-color\">[25\u201326]<\/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=\"wp-block-heading\">Jak nejl\u00e9pe za\u0159adit \u0161vihadlo do tr\u00e9ninku?<\/h3>\n\n\n\n<p>I kdy\u017e motivace m\u016f\u017ee b\u00fdt ze za\u010d\u00e1tku velk\u00e1, nen\u00ed nutn\u00e9 hned ze startu v\u0161echny va\u0161e dosavadn\u00ed tr\u00e9ninky nahradit \u0161vihadlem. Ur\u010dit\u011b ud\u011bl\u00e1te l\u00e9pe, <strong>kdy\u017e jej pro za\u010d\u00e1tek za\u0159ad\u00edte do rozcvi\u010dky nebo jako sou\u010d\u00e1st intervalov\u00e9ho tr\u00e9ninku.&nbsp;<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><strong>Jak m\u016f\u017ee vypadat takov\u00fd tr\u00e9ninkov\u00fd pl\u00e1n se \u0161vihadlem?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u010cist\u011b \u201c\u0161vihadlov\u00fd\u201d tr\u00e9nink<\/strong> \u2013 napl\u00e1nujete si po\u010det opakov\u00e1n\u00ed nebo \u010das, jak dlouho budete sk\u00e1kat. Nap\u0159\u00edklad 1 minuta sk\u00e1k\u00e1n\u00ed, 30 sekund pauza atd. Pro je\u0161t\u011b v\u011bt\u0161\u00ed intenzitu m\u016f\u017eete pou\u017e\u00edt <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017eovou vestu <\/a>nebo \u0161vihadlo se z\u00e1va\u017e\u00edm.&nbsp;<\/li><li><strong>EMOM<\/strong> \u2013 typ tr\u00e9ninku, ve kter\u00e9m si nastav\u00edte ur\u010dit\u00fd \u010das, nap\u0159\u00edklad 20 minut a ka\u017edou minutu m\u00e1te za \u00fakol ud\u011blat 50 p\u0159eskok\u016f. Po 50 opakov\u00e1n\u00edch do konce minuty odpo\u010d\u00edv\u00e1te.<\/li><li><strong>Kombinace s m\u00e9n\u011b intenzivn\u00edmi cviky <\/strong>\u2013 sk\u00e1k\u00e1n\u00edm p\u0159es \u0161vihadlo m\u016f\u017eete prokl\u00e1dat nap\u0159\u00edklad silov\u00fd tr\u00e9nink.<\/li><li><strong>Jako \u201cwarm up\u201d \u2013 <\/strong>jednodu\u0161e 2 minuty sk\u00e1kejte a b\u011bhem chvilky se va\u0161e t\u011blo dostane na vhodnou \u201cprovozn\u00ed\u201d tr\u00e9ninkovou teplotu<\/li><li><strong>Intervalov\u00fd tr\u00e9nink typu tabata, HIIT \u2013 <\/strong>zkuste \u0161vihadlem zpest\u0159it intervalov\u00fd tr\u00e9nink, kdy ur\u010ditou dobu cvi\u010d\u00edte nap\u0159. 30 sec. a pot\u00e9 n\u00e1sleduje pauza t\u0159eba tak\u00e9 30 sec.<\/li><li><strong>Kruhov\u00fd tr\u00e9nink \u2013 <\/strong>vymysl\u00edte si s\u00e9rii cvik\u016f, mezi kter\u00e9 za\u0159ad\u00edte sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo, a jdete z jednoho stanovi\u0161t\u011b\/cviku na druh\u00e9. <span style=\"color:#ff6600\" class=\"tadv-color\">[27\u201328]<\/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=\"wp-block-heading\">P\u0159\u00edklad tr\u00e9ninku se \u0161vihadlem<\/h3>\n\n\n\n<p>M\u016f\u017eete vyzkou\u0161et bu\u010fto intervalov\u00fd tr\u00e9nink, ve kter\u00e9m je \u0161vihadlo jedn\u00edm z 5 cvik\u016f, nebo EMOM, kter\u00fd je cel\u00fd o \u0161vihadle. P\u0159ed tr\u00e9ninkem se rozh\u00fdbejte, za\u0159a\u010fte dynamick\u00fd stre\u010dink a po ukon\u010den\u00ed hlavn\u00ed \u010d\u00e1sti se lehce prot\u00e1hn\u011bte pomoc\u00ed statick\u00e9ho stre\u010dinku.&nbsp;<\/p>\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\/2021\/04\/TZP08591-749x1124.jpeg\" alt=\"Uk\u00e1zkov\u00fd tr\u00e9nink  ve \u0161vihadlem\" class=\"wp-image-249570\" title=\"Uk\u00e1zkov\u00fd tr\u00e9nink  ve \u0161vihadlem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/TZP08591-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/TZP08591-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/TZP08591-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/TZP08591-1365x2048.jpeg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/TZP08591-scaled.jpeg 1707w\" 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<h4 class=\"wp-block-heading\">1. <strong>Intervalov\u00fd tr\u00e9nink na cel\u00e9 t\u011blo<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>30 sekund cvi\u010d\u00edte, 30 sekund m\u00e1te pauzu<\/li><li>celkov\u011b zkuste zvl\u00e1dnout 3\u20135 s\u00e9ri\u00ed<\/li><li>mezi s\u00e9riemi si dejte pauzu del\u0161\u00ed \u2013 60 a\u017e 90 sekund<\/li><\/ul>\n\n\n\n<p><strong>Cviky:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/fitpass-images.s3.amazonaws.com\/content_blog_inner_83DD2677.gif\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo<\/a><\/li><li>d\u0159epy s vlastn\u00ed vahou nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/thumbs.gfycat.com\/ShrillRightBaboon-small.gif\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">d\u0159epy s v\u00fdskokem<\/a><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/i.pinimg.com\/originals\/cf\/b5\/67\/cfb5677a755fe7288b608a4fec6f09a0.gif\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">plank <\/a><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/Iu8waoj6rmL6c7B8gZUdS1ZIa3I\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2017\/06\/08\/791\/n\/1922729\/c4943793a2ba2dd5_SlowerClimbers.gif\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">horolezec <\/a><\/li><li><a href=\"https:\/\/www.verywellfit.com\/thmb\/wFOclHli_BjZU_VmNrVQsHFrMR4=\/1500x844\/smart\/filters:no_upscale()\/Verywell-42-3498282-Pushup01-1596-5994a0f8519de20010b3bdd3.gif\" class=\"ek-link\">kliky<\/a> nebo jejich <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/images.shape.mdpcdn.com\/sites\/shape.com\/files\/styles\/challenge_slide_half_width\/public\/1-modified_sm.gif\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jednodu\u0161\u0161\u00ed verze<\/a><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. <strong>Intenzivn\u00ed tr\u00e9nink se \u0161vihadlem typu EMOM<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>celkov\u00e1 doba tr\u00e9ninku: 12 minut<\/li><li>st\u0159\u00edd\u00e1te 4 cviky se \u0161vihadlem<\/li><li>v ka\u017ed\u00e9 minut\u011b d\u011bl\u00e1te 30\u201350 opakov\u00e1n\u00ed cviku podle toho, na co se c\u00edt\u00edte<\/li><li>ve zbytku minuty m\u00e1te pauzu<\/li><\/ul>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cviky:&nbsp;<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><a href=\"https:\/\/fitpass-images.s3.amazonaws.com\/content_blog_inner_83DD2677.gif\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1kladn\u00ed p\u0159eskoky p\u0159es \u0161vihadlo<\/a><\/li><li><a href=\"https:\/\/www.sheknows.com\/wp-content\/uploads\/2018\/08\/8-One-leg-hops_go7cz2.gif\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sk\u00e1k\u00e1n\u00ed na jedn\u00e9 noze&nbsp;<\/a><\/li><li>sk\u00e1k\u00e1n\u00ed na druh\u00e9 noze<\/li><li><a href=\"https:\/\/images.ctfassets.net\/5615tdzw3m8i\/6TVym1WR9FLvVHFOQ2xhMO\/8b730508a11cb0b3729d1433823b18ae\/long-weekend-wide.gif\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">st\u0159\u00edd\u00e1n\u00ed nohou<\/a><\/li><\/ol>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160vihadlo je dostupn\u00e1 cvi\u010debn\u00ed pom\u016fcka, kterou si m\u016f\u017eete vz\u00edt v\u0161ude s sebou. Nav\u00edc nab\u00edz\u00ed \u0159adu v\u00fdhod pro va\u0161e psychick\u00e9 a fyzick\u00e9 zdrav\u00ed. Skv\u011ble se hod\u00ed <strong>pro zlep\u0161en\u00ed kondice, hubnut\u00ed a tak\u00e9 n\u00e1lady d\u00edky vyplaven\u00fdm endorfin\u016fm. <\/strong>Sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo je aktivita, kterou napasujete t\u00e9m\u011b\u0159 do ka\u017ed\u00e9ho tr\u00e9ninku. Pokud jste jej od d\u011btstv\u00ed nevzali do rukou, dejte \u0161vihadlu druhou \u0161anci a \u201cvysk\u00e1kejte\u201d si \u017eivotn\u00ed formu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak\u00fd m\u00e1te n\u00e1zor na tr\u00e9nink se \u0161vihadlem? Je to pro v\u00e1s jen \u201cd\u011btsk\u00e1 hra\u010dka\u201d, nebo by si zaslou\u017eilo sv\u00e9 m\u00edsto v tr\u00e9ninkov\u00e9m pl\u00e1nu ka\u017ed\u00e9ho z n\u00e1s? Pod\u011blte se s n\u00e1mi v koment\u00e1\u0159\u00edch o va\u0161e zku\u0161enosti, a pokud se v\u00e1m \u010dl\u00e1nek l\u00edb\u00ed, m\u016f\u017eete jej sd\u00edlet se sv\u00fdmi zn\u00e1m\u00fdmi, aby i oni zavzpom\u00ednali na t\u011blocvik ve \u0161kole a p\u0159ipomn\u011bli si tuto skv\u011blou tr\u00e9ninkovou pom\u016fcku.<\/p>\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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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","protected":false},"excerpt":{"rendered":"<p>Sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo v\u00e1s dostane do formy, pom\u016f\u017ee zhubnout a tak\u00e9 zlep\u0161\u00ed n\u00e1ladu. V \u010dl\u00e1nku najdete jeho dal\u0161\u00ed v\u00fdhody a taky kompletn\u00ed n\u00e1vod, jak za\u010d\u00edt.<\/p>\n","protected":false},"author":129,"featured_media":249373,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6453,6693,7101,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-249340","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviceni","9":"tag-kardio-cs","10":"tag-pomucky-na-cviceni","11":"tag-trenink","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hubnut\u00ed, n\u00e1r\u016fst fyzick\u00e9 kondice a 8 dal\u0161\u00edch d\u016fvod\u016f, pro\u010d sk\u00e1kat p\u0159es \u0161vihadlo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Tr\u00e9nink se \u0161vihadlem m\u00e1 \u0159adu v\u00fdhod. Pom\u016f\u017ee rychle zhubnout, dostat se do kondice nebo zlep\u0161it n\u00e1ladu. Seznamte se s dal\u0161\u00edmi v\u00fdhodami a zjist\u011bte, jak za\u010d\u00edt.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/hubnuti-narust-fyzicke-kondice-a-8-dalsich-duvodu-proc-skakat-pres-svihadlo\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hubnut\u00ed, n\u00e1r\u016fst fyzick\u00e9 kondice a 8 dal\u0161\u00edch d\u016fvod\u016f, pro\u010d sk\u00e1kat p\u0159es \u0161vihadlo - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Tr\u00e9nink se \u0161vihadlem m\u00e1 \u0159adu v\u00fdhod. Pom\u016f\u017ee rychle zhubnout, dostat se do kondice nebo zlep\u0161it n\u00e1ladu. 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/249340","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=249340"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/249340\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/249373"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=249340"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=249340"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=249340"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=249340"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=249340"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}