{"id":251321,"date":"2021-04-30T10:37:51","date_gmt":"2021-04-30T08:37:51","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=251321"},"modified":"2023-03-15T11:11:06","modified_gmt":"2023-03-15T10:11:06","slug":"chudnutie-narast-fyzickej-kondicie-a-8-dalsich-dovodov-preco-skakat-cez-svihadlo","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/chudnutie-narast-fyzickej-kondicie-a-8-dalsich-dovodov-preco-skakat-cez-svihadlo\/","title":{"rendered":"Chudnutie, n\u00e1rast fyzickej kond\u00edcie a 8 \u010fal\u0161\u00edch d\u00f4vodov, pre\u010do sk\u00e1ka\u0165 cez \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.sk\/blog\/chudnutie-narast-fyzickej-kondicie-a-8-dalsich-dovodov-preco-skakat-cez-svihadlo\/#Trening_so_svihadlom_dostava_do_formy_boxerov_aj_crossfitakov_10_dovodov_preco_a_ako_zacat\" title=\"Tr\u00e9ning so \u0161vihadlom dost\u00e1va do formy boxerov aj crossfi\u0165\u00e1kov. 10 d\u00f4vodov, pre\u010do a ako za\u010da\u0165\">Tr\u00e9ning so \u0161vihadlom dost\u00e1va do formy boxerov aj crossfi\u0165\u00e1kov. 10 d\u00f4vodov, pre\u010do a ako za\u010da\u0165<\/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\/chudnutie-narast-fyzickej-kondicie-a-8-dalsich-dovodov-preco-skakat-cez-svihadlo\/#Ako_na_trening_so_svihadlom\" title=\"Ako na tr\u00e9ning so \u0161vihadlom?\">Ako na tr\u00e9ning so \u0161vihadlom?<\/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\/chudnutie-narast-fyzickej-kondicie-a-8-dalsich-dovodov-preco-skakat-cez-svihadlo\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>\u0160vihadlo je cvi\u010debn\u00e1 pom\u00f4cka,<\/strong> s ktorou sa za svoj \u017eivot stretol takmer ka\u017ed\u00fd. A to minim\u00e1lne na hodin\u00fdch telesnej v\u00fdchovy. Mo\u017eno ste sa mu odvtedy rad\u0161ej vyh\u00fdbali, preto\u017ee v\u00e1m pripom\u00ednalo nepr\u00edjemn\u00e9ho telocvik\u00e1ra. <strong>Po pre\u010d\u00edtan\u00ed dne\u0161n\u00e9ho \u010dl\u00e1nku je ale pravdepodobn\u00e9, \u017ee mu d\u00e1te druh\u00fa \u0161ancu,&nbsp;<\/strong>preto\u017ee si ju naozaj zasl\u00fa\u017ei. A tomu telocvik\u00e1rovi e\u0161te po\u010fakujete, \u017ee v\u00e1m dal tak dobr\u00fd z\u00e1klad, v\u010faka ktor\u00e9mu je v\u00e1\u0161 n\u00e1vrat k \u0161vihadlu o nie\u010do jednoduch\u0161\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sk\u00e1kanie cez \u0161vihadlo je medzi \u0161portovcami v posledn\u00fdch rokoch doslova rast\u00facim trendom.&nbsp;<\/strong>A to najm\u00e4 v\u010faka populariz\u00e1cii crossfitu, v ktorom m\u00e1 \u0161vihadlo svoje \u010destn\u00e9 miesto. <strong>Na \u0161vihadlo nedaj\u00fa dopusti\u0165<\/strong> <strong>tie\u017e boxeri<\/strong>, s miestami a\u017e neskuto\u010dnou kond\u00edciou a pravidelne ho vyu\u017e\u00edvaj\u00fa <strong>v r\u00e1mci svojho tr\u00e9ningov\u00e9ho pl\u00e1nu.&nbsp;<\/strong>T\u00e1to intenz\u00edvna aktivita m\u00e1 toti\u017e cel\u00fd rad v\u00fdhod. Nielen pre vcholov\u00fdch \u0161portovcov, ale aj pre ka\u017ed\u00e9ho, kto sa chce dosta\u0165 do formy, zapracova\u0165 na dynamike, v\u00fdbu\u0161nosti alebo schudn\u00fa\u0165 a urobi\u0165 nie\u010do pre svoje zdravie.<\/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 sa okrem <strong>najv\u00e4\u010d\u0161\u00edch v\u00fdhod sk\u00e1kania cez \u0161vihadlo<\/strong> do\u010d\u00edtate aj o tom, ak\u00fd druh <a href=\"https:\/\/gymbeam.sk\/svihadla\" target=\"_blank\" aria-label=\"\u0161vihadla (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadla<\/a> si vybra\u0165 a ako ho spr\u00e1vne nastavi\u0165<strong>.<\/strong> Dozviete sa tak <strong>v\u0161etko podstatn\u00e9 o cvi\u010den\u00ed so \u0161vihadlom<\/strong> a v z\u00e1vere na v\u00e1s \u010dak\u00e1 <strong>vzorov\u00fd tr\u00e9ning.<\/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-530756422-1124x749.jpg\" alt=\"10 d\u00f4vodov, pre\u010do sk\u00e1ka\u0165 cez \u0161vihadlo\" class=\"wp-image-249398\" width=\"843\" height=\"562\" title=\"10 d\u00f4vodov, pre\u010do sk\u00e1ka\u0165 cez \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=\"Trening_so_svihadlom_dostava_do_formy_boxerov_aj_crossfitakov_10_dovodov_preco_a_ako_zacat\"><\/span>Tr\u00e9ning so \u0161vihadlom dost\u00e1va do formy boxerov aj crossfi\u0165\u00e1kov. 10 d\u00f4vodov, pre\u010do a ako za\u010da\u0165 <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160port <strong>do na\u0161ich \u017eivotov v\u0161eobecne prin\u00e1\u0161a mnoho benefitov,<\/strong> v\u010faka \u010domu by mal by\u0165 aj na\u0161ou neoddelite\u013enou <strong>pravidelnou s\u00fa\u010das\u0165ou. <\/strong>S\u00fa dni, kedy m\u00e1te dostatok \u010dasu aj energie, a tak si u\u017eijete pohodov\u00fa dvojhodinov\u00fa jazdu na bicykli. Potom s\u00fa tu v\u0161ak dni, kedy odovzd\u00e1vate ve\u013ek\u00fd projekt v pr\u00e1ci alebo sa u\u010d\u00edte na d\u00f4le\u017eit\u00fa sk\u00fa\u0161ku a m\u00e1te len p\u00e1r drahocenn\u00fdch min\u00fat vo\u013ena, ktor\u00e9 chcete vyu\u017ei\u0165 \u010do najefekt\u00edvnej\u0161ie. Ak h\u013ead\u00e1te tr\u00e9ning, ktor\u00fd v\u00e1m <strong>zaberie minimum \u010dasu, ale zaist\u00ed maximum sp\u00e1len\u00fdch kal\u00f3ri\u00ed a vyplaven\u00fdch endorf\u00ednov,<\/strong> sk\u00e1kanie cez \u0161vihadlo pre v\u00e1s m\u00f4\u017ee by\u0165 t\u00fdm prav\u00fdm. Ak\u00fdmi \u010fal\u0161\u00edmi benefitmi m\u00f4\u017ee do v\u00e1\u0161ho \u017eivota prispie\u0165?<\/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\u00e1lite ve\u013ea kal\u00f3ri\u00ed<\/h3>\n\n\n\n<p>Sk\u00e1kanie cez <a href=\"https:\/\/gymbeam.sk\/svihadlo-red-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo<\/a> bezpoch\u00fdb patr\u00ed medzi <strong>aktivity s vysokou intenzitou.<\/strong> Ka\u017ed\u00e1 min\u00fata, kedy sa polovicu \u010dasu vzn\u00e1\u0161ate nad zemou, stoj\u00ed ve\u013ek\u00e9 \u00fasilie, ktor\u00e9 sa odraz\u00ed v\u00e4\u010d\u0161\u00edm mno\u017estvom <strong>sp\u00e1len\u00fdch kal\u00f3ri\u00ed<\/strong>. Za hodinu priemern\u00e1 60 kg \u017eena m\u00f4\u017ee sp\u00e1li\u0165 \u00factyhodn\u00fdch 693 kcal. Pre v\u00fdsledky ale nie je nutn\u00e9 sk\u00e1ka\u0165 cel\u00fdch 60 min\u00fat. Ak bude sk\u00e1ka\u0165 cez \u0161vihadlo <strong>5x t\u00fd\u017edenne po dobru 30 min\u00fat (347 kcal),<\/strong> m\u00f4\u017ee schudn\u00fa\u0165 <strong>190 gramov tuku t\u00fd\u017edenne. <\/strong>To je 760 g mesa\u010dne a <strong>cez 9 kg ro\u010dne. <\/strong>To u\u017e s\u00fa zauj\u00edmav\u00e9 \u010d\u00edsla, nie? Ak sa chcete dozvedie\u0165 viac o tom, ko\u013eko tuku zhod\u00edte \u010fal\u0161\u00edmi aktivitami, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-kilogram-tuku-a-kolko-energie-sa-v-nom-vlastne-ukryva\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako schudn\u00fa\u0165 kilogram tuku a ko\u013eko energie sa v \u0148om vlastne ukr\u00fdva?<\/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>Tabu\u013eka: Ko\u013eko energie sp\u00e1li 60kg \u017eena za 30 min\u00fat vysoko intenz\u00edvnych aktiv\u00edt?<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Typ aktivity<\/th><th class=\"has-text-align-center\" data-align=\"center\">Sp\u00e1len\u00e1 energia v kcal za 30 min\u00fat<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u204eEkvivalent v jedle<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sk\u00e1kanie cez \u0161vihadlo<\/td><td class=\"has-text-align-center\" data-align=\"center\">347<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g ovsen\u00fdch vlo\u010diek s 20 g prote\u00ednu, 15 g <a href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">ara\u0161idov\u00e9ho masla<\/a> a 100 g jah\u00f4d<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pl\u00e1vanie s vysokou intenzitou<\/td><td class=\"has-text-align-center\" data-align=\"center\">309<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g ovsen\u00fdch vlo\u010diek s 20 g prote\u00ednu, 9 g ara\u0161idov\u00e9ho masla a 100 g jah\u00f4d<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jazda na veslovacom trena\u017e\u00e9ri s vysokou intenzitou<\/td><td class=\"has-text-align-center\" data-align=\"center\">268<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g ovsen\u00fdch vlo\u010diek s 15 g prote\u00ednu, 5 g ara\u0161idov\u00e9ho masla a 100 g jah\u00f4d<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Silov\u00fd tr\u00e9ning s pou\u017eit\u00edm z\u00e1va\u017eia s vysokou intenzitou<\/td><td class=\"has-text-align-center\" data-align=\"center\">240<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 g ovsen\u00fdch vlo\u010diek s 15 g prote\u00ednu a 50 g jah\u00f4d<\/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 jedle sl\u00fa\u017ei iba na to, aby ste si sp\u00e1len\u00fa energiu dok\u00e1zali lep\u0161ie predstavi\u0165. Cvi\u010denie by v\u0161ak nemalo by\u0165 ak\u00fdmsi trestom za zjeden\u00e9 jedlo alebo aktivitou, ktor\u00fa idete robi\u0165 iba s cie\u013eom spa\u013eovania kal\u00f3ri\u00ed. <\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ur\u00fdchlite chudnutie<\/h3>\n\n\n\n<p>U\u017e z predch\u00e1dzaj\u00faceho bodu viete, \u017ee pri sk\u00e1kan\u00ed cez \u0161vihadlo m\u00f4\u017eete sp\u00e1li\u0165 slu\u0161n\u00e9 mno\u017estvo kal\u00f3ri\u00ed. To ide ruka v ruke s chudnut\u00edm, nako\u013eko je <strong>pri chudnut\u00ed potrebn\u00e9 vytvori\u0165 kalorick\u00fd deficit,<\/strong> ktor\u00fd dosiahnete tak, \u017ee budete ma\u0165 vy\u0161\u0161\u00ed energetick\u00fd v\u00fddaj, ne\u017e je v\u00e1\u0161 pr\u00edjem. A pr\u00e1ve v\u010faka tr\u00e9ningu so \u0161vihadlom tomu m\u00f4\u017eete v\u00fdrazne pom\u00f4\u0165. <strong>Spa\u013euje sa pri \u0148om viac energie, ne\u017e pri v\u00e4\u010d\u0161ine in\u00fdch \u0161portov\u00fdch aktiv\u00edt, \u010do podporuje jeho v\u00fdhodu pri chudnut\u00ed.&nbsp;<\/strong>To dosved\u010duje taktie\u017e \u0161t\u00fadia, ktor\u00e1 porovn\u00e1vala vplyv sk\u00e1kania cez \u0161vihadlo a jazdy na cyklotrena\u017e\u00e9ri v rovnak\u00fdch \u010dasoch 3x t\u00fd\u017edenne. <strong>Sk\u00e1kaj\u00faca skupina mala lep\u0161ie v\u00fdsledky v hodnot\u00e1ch<\/strong> <strong> VO<sub>2 <\/sub>max&nbsp;<\/strong>a taktie\u017e u nej do\u0161lo k <strong>v\u00e4\u010d\u0161iemu zn\u00ed\u017eeniu telesnej hmotnosti&nbsp;<\/strong>vyjadrenej ni\u017e\u0161\u00edm indexom BMI v porovnan\u00ed s cyklistickou skupinou. <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>Pri chudnut\u00ed<\/strong> ve\u013emi dobre funguje kombin\u00e1cia kardia, silov\u00e9ho tr\u00e9ningu a upraven\u00e9ho jed\u00e1lni\u010dka. To v\u0161etko e\u0161te umoc\u0148uje dostato\u010dn\u00fd sp\u00e1nok a regener\u00e1cia. Ak sa zauj\u00edmate o chudnutie, tak sa v\u00e1m istotne bud\u00fa hodi\u0165 inform\u00e1cie z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/jednoduche-zaklady-chudnutia-budete-prekvapeni-co-je-naozaj-dolezite\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Jednoduch\u00e9 z\u00e1klady chudnutia: budete prekvapen\u00ed, \u010do je naozaj d\u00f4le\u017eit\u00e9.<\/a><\/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<h3 class=\"wp-block-heading\">3. Posiln\u00edte stred tela a doln\u00e9 kon\u010datiny<\/h3>\n\n\n\n<p><strong>Vysk\u00e1ka\u0165 si pevn\u00e9 bru\u0161\u00e1ky<\/strong> bez nutnosti cvi\u010denia nudn\u00fdch skl\u00e1pa\u010diek? To nie je \u00fapln\u00e1 ut\u00f3pia. Pri tr\u00e9ningu so \u0161vihadlom <strong>zap\u00e1jate hlbok\u00fd stabiliza\u010dn\u00fd syst\u00e9m, \u010di\u017ee core,<\/strong> a tak pracujete na silnom strede tela, ktor\u00fd je d\u00f4le\u017eit\u00fd, \u010di u\u017e nesiete \u0165a\u017ek\u00fd n\u00e1kup alebo cvi\u010d\u00edte drepy.<\/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\u00e1kanie cez \u0161vihadlo a posil\u0148ovanie\" class=\"wp-image-249426\" title=\"Sk\u00e1kanie cez \u0161vihadlo a posil\u0148ovanie\" 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>Ak ste po dlhej dobe opr\u00e1\u0161ili \u0161vihadlo a zaradili ho do tr\u00e9ningu, tak v\u00e1s mo\u017eno nie\u010do na druh\u00fd de\u0148 bolelo viac, ako obvykle. \u00c1no, <strong>re\u010d je o l\u00fdtkach.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>S\u00fa to svaly, ktor\u00fdm sa niekedy nevenuje tak\u00e1 pozornos\u0165,<\/strong> ak\u00fa si zasl\u00fa\u017eia. Pritom ich vyu\u017e\u00edvame pri ka\u017edom kroku, a o to viac pri sk\u00e1kan\u00ed, \u010do vedie k ich posil\u0148ovaniu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rovnako predlaktia a z\u00e1p\u00e4stia zrejme spoznaj\u00fa vy\u0161\u0161iu mieru vynalo\u017een\u00e9ho \u00fasilia, v podobe svalovej bolesti po tr\u00e9ningu. Tr\u00e9ning so \u0161vihadlom vy\u017eaduje spolupr\u00e1cu svalov cel\u00e9ho tela, v\u010faka \u010domu ich m\u00f4\u017eete ma\u0165 pevnej\u0161ie. <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>Stred tela m\u00f4\u017eete posil\u0148ova\u0165 aj v r\u00e1mci kruhov\u00e9ho tr\u00e9ningu, ktor\u00fd n\u00e1jdete v na\u0161om \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/posilnite-stred-tela-pomocou-kruhoveho-treningu-brucha\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Posilnite stred tela pomocou kruhov\u00e9ho tr\u00e9ningu brucha.<\/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 koordin\u00e1ciu, v\u00fdbu\u0161nos\u0165 a dynamiku<\/h3>\n\n\n\n<p>Boxeri, crossfi\u0165\u00e1ci a \u010fal\u0161\u00ed \u0161portovci \u0161vihadlo vo svojom tr\u00e9ningu nepou\u017e\u00edvaj\u00fa len <strong>s cie\u013eom lep\u0161ej kond\u00edcie.<\/strong> Prin\u00e1\u0161a im aj rad \u010fal\u0161\u00edch zru\u0161nost\u00ed, ktor\u00e9 potom vyu\u017eij\u00fa v r\u00e1mci ich \u0161portu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cvi\u010denie so \u0161vihadlom toti\u017e podporuje <strong>celkov\u00fa obratnos\u0165, vytrvalos\u0165, r\u00fdchlos\u0165 a hlavne koordin\u00e1ciu pohybu.<\/strong> Pri preskakovan\u00ed tenk\u00e9ho lanka je potrebn\u00e9 sa s\u00fastredi\u0165 a zladi\u0165 pohyb horn\u00fdch a doln\u00fdch kon\u010dat\u00edn.<\/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\u00e1sobne, ak rob\u00edte nejak\u00e9 pokro\u010dilej\u0161ie k\u00fasky, ako s\u00fa dvoj\u0161vihy alebo sk\u00e1kanie na jednej nohe. <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. Podpor\u00edte zdravie srdca, p\u013e\u00fac a celkov\u00fa fyzick\u00fa kond\u00edciu<\/h3>\n\n\n\n<p>Je v\u0161eobecne zn\u00e1me, \u017ee <strong>\u0161portov\u00e9 aktivity maj\u00fa blahod\u00e1rny vplyv na zdravie srdca a p\u013e\u00fac.<\/strong> A ani \u0161vihadlo nie je v\u00fdnimkou. Zauj\u00edmav\u00e9 v\u00fdsledky priniesla napr\u00edklad \u0161t\u00fadia zameran\u00e1 na ob\u00e9zne dospievaj\u00face diev\u010dat\u00e1, ktor\u00fdm hroz\u00ed vysok\u00e9 riziko ochorenia srdca a ciev. Po <strong>12 t\u00fd\u017ed\u0148och tr\u00e9ningu so \u0161vihadlom<\/strong> u nich do\u0161lo k <strong>zmen\u00e1m v zmysle zn\u00ed\u017eenia mno\u017estva telesn\u00e9ho tuku, obvodu p\u00e1sa, krvn\u00e9ho tlaku, glyk\u00e9mie a taktie\u017e mno\u017estva inzul\u00ednu.<\/strong> Tieto pozit\u00edvne zmeny m\u00f4\u017eu okrem spr\u00e1vneho fungovania srdca podpori\u0165 tie\u017e celkov\u00e9 zdravie diev\u010dat. <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>\u010eal\u0161ia \u0161t\u00fadia zis\u0165ovala, ak\u00fd vplyv bude ma\u0165 <strong>7 t\u00fd\u017ed\u0148ov sk\u00e1kania cez \u0161vihadlo na r\u00fdchlos\u0165, vytrvalos\u0165 a obratnos\u0165<\/strong> u dospievaj\u00facich \u0161tudentov. \u00da\u010dastn\u00edci sk\u00e1kali cez \u0161vihadlo 3x t\u00fd\u017edenne po dobu 15 &#8211; 50 min\u00fat. V\u00fdsledkom boli v\u00fdznamn\u00e9 <strong>pozit\u00edvne zmeny v ich vytrvalosti, obratnosti a taktie\u017e<\/strong> do\u0161lo k men\u0161iemu zlep\u0161eniu <strong>v r\u00fdchlosti<\/strong>.&nbsp;<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\u0161enie fyzickej kond\u00edcie v\u010faka \u0161vihadlu m\u00f4\u017eu samozrejme dosiahnu\u0165 v\u0161etci, nielen \u0161tudenti. \u010eal\u0161ia vedeck\u00e1 pr\u00e1ca bola zacielen\u00e1 na dospel\u00fdch mu\u017eov, ktor\u00ed po dobu <strong>5 t\u00fd\u017ed\u0148ov<\/strong> sk\u00e1kali dvakr\u00e1t <strong>denne celkom 5 &#8211; 10 min\u00fat<\/strong> s t\u00fdm, \u017ee intenzita ich \u0161vihadlov\u00e9ho tr\u00e9ningu sa t\u00fd\u017ede\u0148 \u010do t\u00fd\u017ede\u0148 zvy\u0161ovala. Vo v\u00fdsledku u nich boli <strong>nameran\u00e9 lep\u0161ie hodnoty VO<sub>2<\/sub> max<\/strong>.&nbsp;To je praktick\u00e9 vyjadrenie n\u00e1rastu fyzickej kond\u00edcie. <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 pevnos\u0165 kost\u00ed\" class=\"wp-image-249464\" title=\"\u0160vihadlo zlep\u0161uje pevnos\u0165 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. prispejte k prirodzenej pevnosti kost\u00ed<\/h3>\n\n\n\n<p>Pri sk\u00e1kan\u00ed cez \u0161vihadlo <strong>s ka\u017ed\u00fdm opakovan\u00edm dopad\u00e1te na tvrd\u00fd povrch.<\/strong> Va\u0161e <strong>kosti s\u00fa tak n\u00faten\u00e9 sa prisp\u00f4sobova\u0165 a silnie\u0165,<\/strong> aby dopady dostato\u010dne tlmili a nedo\u0161lo k ich po\u0161kodeniu. To je najsk\u00f4r mechanizmus, ktor\u00fd stoj\u00ed za t\u00fdm, \u017ee tento druh aktivity <strong>m\u00e1 pozit\u00edvny vplyv na prirodzen\u00fa pevnos\u0165 kost\u00ed,<\/strong> tak\u017ee ich miner\u00e1lnu hustotu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak m\u00e1te dosato\u010dn\u00fa miner\u00e1lnu hustotu kost\u00ed, tak m\u00e1te ni\u017e\u0161iu pravdepodobnos\u0165 ochorenia osteopor\u00f3zou a men\u0161ie riziko zlomen\u00edn. V pr\u00edpade, \u017ee chcete e\u0161te viac podpori\u0165 tlmenie doskokov, sk\u00faste sk\u00e1ka\u0165 na nejakej karimatke, za ktor\u00fa bud\u00fa najsk\u00f4r radi aj va\u0161i susedia. <span class=\"tadv-color\" style=\"color: #ff6600\">[13\u201315]&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=\"wp-block-heading\">7. Je cenovo dostupn\u00e9 a skladn\u00e9<\/h3>\n\n\n\n<p>V pr\u00edpade, \u017ee nen\u00e1jdete va\u0161e ob\u013e\u00faben\u00e9 \u0161vihadlo z detstva alebo zat\u00fa\u017eite po novom, lep\u0161ie zodpovedaj\u00facom va\u0161ej aktu\u00e1lnej v\u00fd\u0161ke, tak sa nemus\u00edte strachova\u0165 o finan\u010dn\u00fd rozpo\u010det. Na za\u010diatok v\u00e1m bude sta\u010di\u0165 nejak\u00e9 z\u00e1kladn\u00e9, ktor\u00e9 <strong>patr\u00ed medzi najmenej n\u00e1kladn\u00e9 cvi\u010debn\u00e9 pom\u00f4cky.<\/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 naviac skladn\u00e9,<\/strong> a ak si na neho vy\u010dlen\u00edte h\u00e1\u010dik, tak sa v\u00e1m ani nebude zamot\u00e1va\u0165 a bude hne\u010f po ruke, pripaven\u00e9 sa poriadne preto\u010di\u0165. <strong>Jeho skladnos\u0165 ocen\u00edte aj pri ceste na dovolenku,<\/strong> kedy sa v\u00e1m \u013eahko zmest\u00ed do batohu a bude k dispoz\u00edcii na kvalitn\u00fd tr\u00e9ning za minimum \u010dasu.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">&nbsp;[16]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Budete ma\u0165 lep\u0161iu n\u00e1ladu v\u010faka z\u00e1plave endorf\u00ednov<\/h3>\n\n\n\n<p>Preskakovanie \u0161vihadla m\u00f4\u017ee rovnako ako aj in\u00e9 \u0161portov\u00e9 aktivity <strong>zmeni\u0165 n\u00e1ladu na nepoznanie. <\/strong>Ten pocit, ke\u010f le\u017e\u00edte na zemi spoten\u00ed, lap\u00e1te po dychu a m\u00e1te za sebou tr\u00e9ning, je na nezaplatenie. A nie je to len t\u00fdm, \u017ee ste prekonali svoju po\u010diato\u010dn\u00fa nechu\u0165 a t\u00fa\u017ebu si rad\u0161ej pusti\u0165 seri\u00e1l na Netflixe. M\u00f4\u017eu za to taktie\u017e <strong>endorf\u00edny, ktor\u00e9 sa pri \u0161porte uvo\u013e\u0148uj\u00fa a navodzuj\u00fa pocit euf\u00f3rie, zni\u017euj\u00fa vn\u00edmanie bolesti a pom\u00e1haj\u00fa v boji so stresom.<\/strong> V\u010faka tomu tak m\u00e1te po cvi\u010den\u00ed lep\u0161iu n\u00e1ladu a hne\u010f sa na svet pozer\u00e1te pozit\u00edvnej\u0161ie.&nbsp;&nbsp;<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. Objav\u00edte nov\u00fa z\u00e1bavn\u00fa formu kardia alebo HIIT tr\u00e9ningu<\/h3>\n\n\n\n<p>Nebav\u00ed v\u00e1s st\u00e1le len beha\u0165 \u010di nekone\u010dne \u0161\u013eapa\u0165 na rotopede? Tak ste <strong>mo\u017eno pr\u00e1ve objavili nov\u00fa aktivitu, ktor\u00e1 pre v\u00e1s bude z\u00e1bavnej\u0161ia.<\/strong> Aj ke\u010f sa to na prv\u00fd poh\u013ead nezd\u00e1, tak aj sk\u00e1kanie cez \u0161vihadlo m\u00f4\u017ee by\u0165 z\u00e1bava. Najprv sa nau\u010d\u00edte norm\u00e1lne preskoky, potom ich za\u010dnete preklada\u0165 sk\u00e1kan\u00edm na jednej nohe a \u010dasom prid\u00e1te \u010fal\u0161ie triky, ako s\u00fa dvoj\u0161vihy alebo vaj\u00ed\u010dko. Postupne budete zvl\u00e1da\u0165 viac opakovan\u00ed, vy\u0161\u0161iu intenzitu alebo dlh\u0161\u00ed \u010dasov\u00fd \u00fasek cvi\u010denia. To v\u00e1m m\u00f4\u017ee <strong>robi\u0165 rados\u0165 a prin\u00e1\u0161a\u0165 uspokojenie<\/strong> z novo objaven\u00e9ho \u0161portu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sk\u00e1kan\u00edm cez \u0161vihadlo m\u00f4\u017eete preklada\u0165 aj va\u0161e \u010fal\u0161ie ob\u013e\u00faben\u00e9 \u0161porty. Napr\u00edklad pri \u010fal\u0161om tr\u00e9ningu v parku po ka\u017edom ubehnutom kole urob\u00edte 50 preskokov. Alebo si ho vezmete na workoutov\u00e9 ihrisko \u010di zapoj\u00edte do kruhov\u00e9ho tr\u00e9ningu v posil\u0148ovni. <strong>V\u010faka tomu bude v\u00e1\u0161 tr\u00e9ning pestrej\u0161\u00ed a posunie va\u0161u kond\u00edciu zase na vy\u0161\u0161iu \u00farove\u0148.<\/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\u00e1kanie cez \u0161vihadlo zlep\u0161\u00ed n\u00e1ladu\" class=\"wp-image-249490\" width=\"843\" height=\"562\" title=\"Sk\u00e1kanie cez \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\u010da\u0165 m\u00f4\u017eete kedyko\u013evek<\/h3>\n\n\n\n<p><strong>Sk\u00e1ka\u0165 cez \u0161vihadlo m\u00f4\u017ee za\u010da\u0165 ktoko\u013evek bez rozdielu veku, pohlavia \u010di fyzickej kond\u00edcie.<\/strong> Na za\u010diatok tomu sta\u010d\u00ed venova\u0165 p\u00e1r min\u00fat denne, kedy si na tento pohyb zvykne va\u0161e telo a mozog, ktor\u00fd riadi koordin\u00e1ciu pohybu. <strong>\u010cas venovan\u00fd tr\u00e9ningu je lep\u0161ie zvy\u0161ova\u0165 postupne,<\/strong> aby ste si hne\u010f na za\u010diatku nesp\u00f4sobili nejak\u00e9 zranenie vplyvom nadmernej jednostrannej z\u00e1\u0165a\u017ee.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>St\u00e1le je v\u0161ak nutn\u00e9 <strong>ma\u0165 na pam\u00e4ti, \u017ee pri sk\u00e1kan\u00ed doch\u00e1dzka k tvrd\u00fdm dopadom,<\/strong> a ak m\u00e1te nejak\u00e9 <strong>probl\u00e9my s pohybov\u00fdm apar\u00e1tom<\/strong> ako s\u00fa trval\u00e9 bolesti kolien, bedier \u010di \u010dlenkov, <strong>je dobr\u00e9 zv\u00e1\u017ei\u0165, \u010di je t\u00e1to aktivita pre v\u00e1s v\u00f4bec vhodn\u00e1.<\/strong> Taktie\u017e pri ochoren\u00ed nervov\u00e9ho syst\u00e9mu alebo cukrovke je lep\u0161ie vhodn\u00fa \u0161portov\u00fa aktivitu konzultova\u0165 s lek\u00e1rom. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u010da\u0165 sk\u00e1ka\u0165 cez \u0161vihadlo m\u00f4\u017eete kedyko\u013evek\" class=\"wp-image-249652\" width=\"843\" height=\"562\" title=\"za\u010da\u0165 sk\u00e1ka\u0165 cez \u0161vihadlo m\u00f4\u017eete kedyko\u013evek\" 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=\"Ako_na_trening_so_svihadlom\"><\/span>Ako na tr\u00e9ning so \u0161vihadlom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na za\u010diatok si vyberte spr\u00e1vne <a href=\"https:\/\/gymbeam.sk\/svihadla\" class=\"ek-link\">\u0161vihadlo<\/a>, zozn\u00e1mte sa s jeho ide\u00e1lnym nastaven\u00edm, nau\u010dte sa z\u00e1kladn\u00e9 pohyby a smelo ho m\u00f4\u017eete zaradi\u0165 do tr\u00e9ningu pod\u013ea pr\u00edkladu ni\u017e\u0161ie v \u010dl\u00e1nku.<\/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 viac druhov \u0161vihadiel. Ktor\u00e9 si vybra\u0165?<\/h3>\n\n\n\n<p>V\u010faka popularite tr\u00e9ningov so \u0161vihadlom sa v poslednej dobe roztrhlo vrece s ich ponukou. Pozrite sa na v\u00fdber druhov, na ktor\u00e9 m\u00f4\u017eete narazi\u0165:<\/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.sk\/svihadla\" target=\"_blank\" aria-label=\"Z\u00e1kladn\u00e9 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Z\u00e1kladn\u00e9<\/a> &#8211; ide\u00e1lna vo\u013eba pre za\u010diato\u010dn\u00edkov.&nbsp;<strong>K na\u0161tartovaniu va\u0161ej sk\u00e1kacej kari\u00e9ry v\u00e1m posta\u010d\u00ed komplet plastov\u00e9,&nbsp;<\/strong>ak v\u0161ak chcete <strong>r\u00fdchlej\u0161iu<\/strong> rot\u00e1ciu lana a nau\u010di\u0165 sa napr\u00edklad dvoj\u0161vih, tak bude lep\u0161ou vo\u013ebou typ, ktor\u00fd je tvoren\u00fd plastovou alebo <a href=\"https:\/\/gymbeam.sk\/svihadlo-metal-jumping-rope-silver-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">kovovou<\/a> rukov\u00e4\u0165ou a oce\u013eov\u00fdm lankom potiahnut\u00fdm PVC, s mo\u017enos\u0165ou nastavenia d\u013a\u017eky.<\/li><li><strong>\u0160vihadl\u00e1 so z\u00e1va\u017e\u00edm<\/strong> &#8211; skvel\u00e1 vo\u013eba pre pokro\u010dil\u00fdch, ktor\u00ed chc\u00fa svoj tr\u00e9ning zintenz\u00edvni\u0165, s\u00fa v\u0161ak osved\u010den\u00e9 aj u za\u010diato\u010dn\u00edkov, preto\u017ee rot\u00e1cia je u nich pomal\u0161ia, v\u010faka \u010domu tak zost\u00e1va viac \u010dasu na koordin\u00e1ciu pohybu.<\/li><li><a href=\"https:\/\/gymbeam.sk\/smart-svihadlo-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Smart \u0161vihadlo<\/a> &#8211;<strong> chytr\u00e1 alternat\u00edva \u0161vihadla.<\/strong> Ich v\u00fdhoda je v tom, \u017ee v\u00e1m po\u010d\u00edtaj\u00fa preskoky a \u010das tr\u00e9ningu. <strong>T\u00e1to vychyt\u00e1vka v\u00e1s m\u00f4\u017ee motivova\u0165<\/strong> splni\u0165 svoj cie\u013e a zbav\u00ed v\u00e1s prem\u00fd\u0161\u013eania nad t\u00fdm, ko\u013eko opakovan\u00ed u\u017e m\u00e1te za sebou.<\/li><li><strong>Cordless \u0161vihadl\u00e1<\/strong> &#8211; modern\u00fd vyn\u00e1lez, v\u010faka ktor\u00e9mu pri sk\u00e1kan\u00ed doma nepo\u0161kod\u00edte v\u0161etko, \u010do v\u00e1\u0161mu \u0161vihadlu pr\u00edde do cesty. Taktie\u017e nebudete musie\u0165 vyprat\u00e1va\u0165 polovicu miestnosti, aby ste mali dostato\u010dne ve\u013ea miesta. <strong>Nemaj\u00fa lanko a prakticky ide iba o rukov\u00e4te, ku ktor\u00fdm s\u00fa uchyten\u00e9 gule.<\/strong> Tie pri pohybe napodob\u0148uj\u00fa rot\u00e1ciu be\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\">Ako si \u0161vihadlo spr\u00e1vne nastavi\u0165?<\/h3>\n\n\n\n<p>Ke\u010f v\u00e1m u\u017e nejak\u00e9 \u0161vihadlo hovor\u00ed pane alebo pani, tak je na\u010dase ho nastavi\u0165 pod\u013ea va\u0161ich potrieb. Najm\u00e4 za\u010diato\u010dn\u00edci by ho mali ma\u0165 dlh\u0161ie, preto\u017ee sa tak pred\u013a\u017ei doba \u0161vihu a v\u010faka tomu z\u00edskaj\u00fa viac \u010dasu na koordin\u00e1ciu pohybu. S postupom \u010dasu potom m\u00f4\u017eete d\u013a\u017eku pod\u013ea potreby skracova\u0165. Ako si na za\u010diatok \u0161vihadlo nastavi\u0165?&nbsp;<strong>Postavte sa na neho, chodidl\u00e1 majte ved\u013ea seba, chy\u0165te rukov\u00e4te, narovnajte sa a vytiahnite ho pozd\u013a\u017e tela a\u017e do v\u00fd\u0161ky va\u0161ich ramien. <\/strong>D\u013a\u017eka \u0161vihadlov\u00e9ho lanka by mala dosahova\u0165 a\u017e do v\u00fd\u0161ky va\u0161ej podpazu\u0161nej 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=\"Ako za\u010da\u0165 sk\u00e1ka\u0165 cez \u0161vihadlo?\" class=\"wp-image-249507\" width=\"843\" height=\"491\" title=\"Ako za\u010da\u0165 sk\u00e1ka\u0165 cez \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\">Ako so sk\u00e1kan\u00edm za\u010da\u0165?<\/h3>\n\n\n\n<p>So spr\u00e1vne nastaven\u00fdm \u0161vihadlom sa m\u00f4\u017eete pusti\u0165 do tr\u00e9ningu. <strong>Je d\u00f4le\u017eit\u00e9 sa hne\u010f na za\u010diatku nau\u010di\u0165 spr\u00e1vnu techniku, v\u010faka ktorej budete chr\u00e1ni\u0165<\/strong> nielen va\u0161e \u010dlenky a kolen\u00e1, ale <strong>cel\u00fd pohybov\u00fd apar\u00e1t<\/strong>. Tak po\u010fme na to.<\/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>Chy\u0165te v\u00e1\u0161ho nov\u00e9ho tr\u00e9ningov\u00e9ho par\u0165\u00e1ka za rukov\u00e4te, polo\u017ete ho za seba, narovnajte sa a vzpriamen\u00fd chrb\u00e1t sa sna\u017ete dr\u017ea\u0165 po cel\u00fa dobu sk\u00e1kania. <strong>Pre prv\u00fd \u0161vih je potrebn\u00e9 urobi\u0165 dynamick\u00fa rot\u00e1ciu v z\u00e1p\u00e4st\u00ed dopredu.<\/strong> Zo za\u010diatku si mo\u017eno pri tomto pohybe budete musie\u0165 pom\u00f4c\u0165 cel\u00fdmi pa\u017eami, \u010dasom v\u0161ak v\u010faka pravideln\u00e9mu tr\u00e9ningu budete \u0161vihadlo ovl\u00e1da\u0165 len za pomoci z\u00e1p\u00e4st\u00ed.<\/li><li><strong>Ke\u010f sa v\u00e1m \u0161vihadlo dostane nad hlavu, tak \u013eahko pokr\u010dte kolen\u00e1 a a\u017e sa bude lanko bl\u00ed\u017ei\u0165 k va\u0161im chodidl\u00e1m &#8211; vysko\u010dte. <\/strong>Skoky za\u010diato\u010dn\u00edkov s\u00fa v\u00e4\u010d\u0161inou zbyto\u010dne vysoko nad zemou, je v\u0161ak len ot\u00e1zkou \u010dasu, kedy budete levitova\u0165 len p\u00e1r milimetrov nad zemou ako Rocky Balboa.<\/li><li>Taktie\u017e <strong>dajte pozor na to, aby ste dopadali len na predn\u00fa \u010das\u0165 chodidiel<\/strong> &#8211; to v\u00e1s udr\u017e\u00ed v r\u00fdchlosti a pravidelnom rytme. Sna\u017ete sa, aby va\u0161e nohy nemuseli tlmi\u0165 vysok\u00e9 n\u00e1razy, usilujte sa tak o \u013eahk\u00fd kontakt so zemou.<\/li><li><strong>Po zvl\u00e1dnut\u00ed z\u00e1kladnej techniky m\u00f4\u017eete sk\u00fa\u0161a\u0165 n\u00e1ro\u010dnej\u0161ie k\u00fasky,<\/strong> ako s\u00fa napr\u00edklad dvoj alebo dokonca troj\u0161vihy, striedanie n\u00f4h alebo sk\u00e1kanie na jednej nohe.<\/li><li><strong>Zo za\u010diatku to so \u0161vihadlov\u00fdm tr\u00e9ningom ve\u013emi nepreh\u00e1\u0148ajte<\/strong>. Iste si nechete hne\u010f uhna\u0165 zranenie \u010dlenkov, achiloviek, l\u00fdtok \u010di bedier.<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=\"Naj\u010dastej\u0161ie chyby pri sk\u00e1kan\u00ed cez \u0161vihadlo\" class=\"wp-image-249549\" width=\"843\" height=\"562\" title=\"Naj\u010dastej\u0161ie chyby pri sk\u00e1kan\u00ed cez \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\">Naj\u010dastej\u0161ie chyby, na ktor\u00e9 si da\u0165 pozor<\/h3>\n\n\n\n<p>Pri sk\u00e1kan\u00ed d\u00e1vajte pozor na to, \u010di nerob\u00edte niektor\u00fa z t\u00fdchto ch\u00fdb a vysk\u00fa\u0161ajte jej rie\u0161enie:<\/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>Nadmern\u00fd pohyb cel\u00fdch pa\u017e\u00ed<\/strong> &#8211; zamerajte sa na pr\u00e1cu z\u00e1p\u00e4st\u00ed.<\/li><li><strong>Sk\u00e1kanie pr\u00edli\u0161 vysoko &#8211;<\/strong> po cel\u00fa dobu majte chodidl\u00e1 len k\u00fasok od seba a dopadajte len na ich predn\u00fa \u010das\u0165, sna\u017ete sa dr\u017ea\u0165 rytmus.<\/li><li><strong>Nespr\u00e1vne nastaven\u00e1 d\u013a\u017eka \u0161vihadla &#8211;<\/strong> mo\u017eno bude potrebn\u00e9 trochu dlh\u0161ie \u0161vihadlo?<\/li><li><strong>Ruky pr\u00edli\u0161 \u010faleko od tela<\/strong> &#8211; po cel\u00fa dobu by mali by\u0165 pa\u017ee tesne ved\u013ea bokov.<\/li><li><strong>Zl\u00fd rytmus<\/strong> &#8211; sk\u00faste si pri sk\u00e1kan\u00ed napr\u00edklad po\u010d\u00edta\u0165 alebo po\u010d\u00fava\u0165 ob\u013e\u00faben\u00fa pesni\u010dku, ktor\u00e1 m\u00e1 pravideln\u00fd rytmus.<\/li><li><strong>Nespr\u00e1vny \u00fachop &#8211;<\/strong> nebojte sa rukov\u00e4te v\u00e1\u0161ho \u0161vihadla poriadne stla\u010di\u0165.<\/li><li><strong>Nevhodn\u00e9 \u0161vihadlo &#8211;<\/strong> nejde v\u00e1m sk\u00e1kanie tak, ako ste si predstavovali? Sk\u00faste si napr\u00edklad od kamar\u00e1ta po\u017ei\u010da\u0165 in\u00fd druh \u0161vihadla, mo\u017eno v\u00e1m sadne ove\u013ea lep\u0161ie. <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\">Ako najlep\u0161ie zaradi\u0165 \u0161vihadlo do tr\u00e9ningu?<\/h3>\n\n\n\n<p>Aj ke\u010f motiv\u00e1cia m\u00f4\u017ee by\u0165 na za\u010diatku ve\u013ek\u00e1, nie je nutn\u00e9 hne\u010f zo \u0161tartu v\u0161etky va\u0161e tr\u00e9ningy nahradi\u0165 \u0161vihadlom. Ur\u010dite urob\u00edte lep\u0161ie, <strong>ke\u010f ho na za\u010diatok zarad\u00edte do rozcvi\u010dky alebo ako s\u00fa\u010das\u0165 intervalov\u00e9ho tr\u00e9ningu.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><strong>Ako m\u00f4\u017ee vyzera\u0165 tak\u00fd tr\u00e9ningov\u00fd pl\u00e1n so \u0161vihadlom?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u010cisto \u0161vihadlov\u00fd tr\u00e9ning &#8211;<\/strong> napl\u00e1nujte si po\u010det opakovan\u00ed alebo \u010das, ako dlho budete sk\u00e1ka\u0165. Napr\u00edklad 1 min\u00fata sk\u00e1kania, 30 sek\u00fand pauza at\u010f. Pre e\u0161te v\u00e4\u010d\u0161iu intenzitu m\u00f4\u017eete pou\u017e\u00ed\u0165 <a href=\"https:\/\/gymbeam.sk\/zatazova-vesta-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">z\u00e1\u0165a\u017eov\u00fa vestu<\/a> alebo \u0161vihadlo so z\u00e1\u0165a\u017e\u00edm.<\/li><li><strong>EMOM<\/strong> &#8211; typ tr\u00e9ningu, v ktorom si nastav\u00edte ur\u010dit\u00fd \u010das, napr\u00edklad 20 min\u00fat, a ka\u017ed\u00fa min\u00fatu m\u00e1te za \u00falohu urobi\u0165 50 preskokov. Po 50 opakovaniach do konca min\u00faty odpo\u010d\u00edvate.<\/li><li><strong>Kombin\u00e1cia s menej intenz\u00edvnymi cvikmi<\/strong> &#8211; sk\u00e1kanie cez \u0161vihadlo m\u00f4\u017eete preklada\u0165 napr\u00edklad silov\u00fdm tr\u00e9ningom.<\/li><li><strong>Ako warm up<\/strong> &#8211; jednoducho 2 min\u00faty sk\u00e1\u010dte a behom chv\u00ed\u013eky sa va\u0161e telo dostane na vhodn\u00fa prev\u00e1dzkov\u00fa teplotu.<\/li><li><strong>Intervalov\u00fd tr\u00e9ning typu tabata, HIIT &#8211;<\/strong> sk\u00faste \u0161vihadlom spestri\u0165 intervalov\u00fd tr\u00e9ning, kedy ur\u010dit\u00fa dobu cvi\u010d\u00edte, napr. 30 sek\u00fand, a potom nasleduje pauza, napr\u00edklad taktie\u017e 30 sek\u00fand.<\/li><li><strong>Kruhov\u00fd tr\u00e9ning<\/strong> &#8211; vymysl\u00edte si s\u00e9riu cvikov, medzi ktor\u00e9 zarad\u00edte sk\u00e1kanie cez \u0161vihadlo, a idete z jedn\u00e9ho stanoviska\/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\">Pr\u00edklad tr\u00e9ningu so \u0161vihadlom<\/h3>\n\n\n\n<p>M\u00f4\u017eete vysk\u00fa\u0161a\u0165 bu\u010f intervalov\u00fd tr\u00e9ning, v ktorom je \u0161vihadlo jedn\u00fdm z 5 cvikov alebo EMOM, ktor\u00fd je cel\u00fd o \u0161vihadle. Pred tr\u00e9ningom sa rozh\u00fdbte, zara\u010fte dynamick\u00fd stre\u010ding a po ukon\u010den\u00ed hlavnej \u010dasti sa \u013eahko pretiahnite pomocou statick\u00e9ho stre\u010dingu.<\/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\u00e1\u017ekov\u00fd tr\u00e9ning so \u0161vihadlom\" class=\"wp-image-249570\" title=\"Uk\u00e1\u017ekov\u00fd tr\u00e9ning so \u0161vihadlom\" 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\"><ol>\n \t<li><strong>Intervalov\u00fd tr\u00e9ning na cel\u00e9 telo<\/strong><\/li>\n<\/ol><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>30 sek\u00fand cvi\u010d\u00edte, 30 sek\u00fand m\u00e1te pauzu<\/li><li>celkovo sk\u00faste zvl\u00e1dnut 3 &#8211; 5 s\u00e9ri\u00ed<\/li><li>medzi s\u00e9riami si dajte pauzu dlh\u0161iu &#8211; 60 a\u017e 90 sek\u00fand<\/li><\/ul>\n\n\n\n<p><strong>Cviky:<\/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\" rel=\"noopener\" class=\"ek-link\">sk\u00e1kanie cez \u0161vihadlo<\/a><\/li><li>drepy s vlastnou v\u00e1hou alebo<a href=\"https:\/\/thumbs.gfycat.com\/ShrillRightBaboon-small.gif\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"> drepy s v\u00fdskokom<\/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&nbsp;<\/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&nbsp;<\/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> alebo ich&nbsp;<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\">jednoduch\u0161ia verzia<\/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> Intenz\u00edvny tr\u00e9ning so \u0161vihadlom typu EMOM<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>celkov\u00e1 doba tr\u00e9ningu: 12 min\u00fat<\/li><li>striedate 4 cviky so \u0161vihadlom<\/li><li>v ka\u017edej min\u00fate rob\u00edte 30 &#8211; 50 opakovan\u00ed cviku pod\u013ea toho, na \u010do sa c\u00edtite <\/li><li>zvy\u0161ok min\u00faty 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:<\/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\" rel=\"noopener\" class=\"ek-link\">z\u00e1kladn\u00e9 preskoky cez \u0161vihadlo<\/a><\/li><li><a href=\"https:\/\/www.sheknows.com\/wp-content\/uploads\/2018\/08\/8-One-leg-hops_go7cz2.gif\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">sk\u00e1kanie na jednej nohe<\/a><\/li><li>sk\u00e1kanie na druhej nohe<\/li><li><a href=\"https:\/\/images.ctfassets.net\/5615tdzw3m8i\/6TVym1WR9FLvVHFOQ2xhMO\/8b730508a11cb0b3729d1433823b18ae\/long-weekend-wide.gif\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">striedanie n\u00f4h<\/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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160vihadlo je dostupn\u00e1 cvi\u010debn\u00e1 pom\u00f4cka, ktor\u00fa si m\u00f4\u017eete vzia\u0165 v\u0161ade so sebou. Naviac pon\u00faka rad v\u00fdhod pre va\u0161e psychick\u00e9 aj fyzick\u00e9 zdravie. Skvelo sa hod\u00ed <strong>pre zlep\u0161enie kond\u00edcie, chudnutie a taktie\u017e n\u00e1lady, v\u010faka vyplaven\u00fdm endorf\u00ednom.<\/strong> Sk\u00e1kanie cez \u0161vihadlo je aktivita, ktor\u00fa napasujete do takmer ka\u017ed\u00e9ho tr\u00e9ningu. Ak ste ho od detstva nevzali do r\u00fak, dajte \u0161vihadlu druh\u00fa \u0161ancu a vysk\u00e1\u010dte si \u017eivotn\u00fa formu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak\u00fd m\u00e1te n\u00e1zor na tr\u00e9ning so \u0161vihadlom? Je to pre v\u00e1s len detsk\u00e1 hra\u010dka alebo by si zasl\u00fa\u017eilo svoje miesto v tr\u00e9ningovom pl\u00e1ne? Pode\u013ete sa s nami o va\u0161e sk\u00fasenosti v koment\u00e1roch, a ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010di, m\u00f4\u017eete ho zdie\u013ea\u0165 s va\u0161imi zn\u00e1mimi, aby si aj oni zaspom\u00ednali na telocvik v \u0161kole a pripomenuli si t\u00fato skvel\u00fa tr\u00e9ningov\u00fa pom\u00f4cku.<\/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\u00e1kanie cez \u0161vihadlo v\u00e1s dostane do formy, pom\u00f4\u017ee v\u00e1m schudn\u00fa\u0165 a taktie\u017e zlep\u0161\u00ed n\u00e1ladu. V \u010dl\u00e1nku n\u00e1jdete jeho \u010fal\u0161ie v\u00fdhody a taktie\u017e kompletn\u00fd n\u00e1vod, ako za\u010da\u0165.<\/p>\n","protected":false},"author":129,"featured_media":249384,"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":[3],"tags":[6123,6152,6168,6062],"filter_section":[],"filter_attribute":[13021,13022],"class_list":{"0":"post-251321","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-kardio","10":"tag-pomocky-na-cvicenie","11":"tag-trening","12":"filter_attribute-cviky-a-treningy-s-pomockami","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>Chudnutie, n\u00e1rast fyzickej kond\u00edcie a 8 \u010fal\u0161\u00edch d\u00f4vodov, pre\u010do sk\u00e1ka\u0165 cez \u0161vihadlo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Tr\u00e9ning so \u0161vihadlom m\u00e1 radu v\u00fdhod. 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