{"id":263708,"date":"2021-05-31T00:25:12","date_gmt":"2021-05-30T22:25:12","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=263708"},"modified":"2023-12-01T13:00:45","modified_gmt":"2023-12-01T12:00:45","slug":"ako-cvicit-so-zavesnym-posilnovacim-systemom-zoznamte-sa-s-ucinnymi-cvikmi-na-cele-telo","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-cvicit-so-zavesnym-posilnovacim-systemom-zoznamte-sa-s-ucinnymi-cvikmi-na-cele-telo\/","title":{"rendered":"Ako cvi\u010di\u0165 so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom? Zozn\u00e1mte sa s \u00fa\u010dinn\u00fdmi cvikmi na cel\u00e9 telo"},"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\/ako-cvicit-so-zavesnym-posilnovacim-systemom-zoznamte-sa-s-ucinnymi-cvikmi-na-cele-telo\/#Ako_funguje_zavesny_posilnovaci_system\" title=\"Ako funguje z\u00e1vesn\u00fd posil\u0148ovac\u00ed syst\u00e9m?\">Ako funguje z\u00e1vesn\u00fd posil\u0148ovac\u00ed syst\u00e9m?<\/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\/ako-cvicit-so-zavesnym-posilnovacim-systemom-zoznamte-sa-s-ucinnymi-cvikmi-na-cele-telo\/#Preco_cvicit_so_zavesnym_posilnovacim_systemom_ako_je_napriklad_TRX_Spoznajte_8_najvacsich_vyhod\" title=\"Pre\u010do cvi\u010di\u0165 so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom, ako je napr\u00edklad TRX? Spoznajte 8 najv\u00e4\u010d\u0161\u00edch v\u00fdhod\">Pre\u010do cvi\u010di\u0165 so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom, ako je napr\u00edklad TRX? Spoznajte 8 najv\u00e4\u010d\u0161\u00edch v\u00fdhod<\/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\/ako-cvicit-so-zavesnym-posilnovacim-systemom-zoznamte-sa-s-ucinnymi-cvikmi-na-cele-telo\/#Ako_na_trening_s_posilnovacim_systemom\" title=\"Ako na tr\u00e9ning s posil\u0148ovac\u00edm syst\u00e9mom?\">Ako na tr\u00e9ning s posil\u0148ovac\u00edm syst\u00e9mom?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/ako-cvicit-so-zavesnym-posilnovacim-systemom-zoznamte-sa-s-ucinnymi-cvikmi-na-cele-telo\/#Spoznajte_10_ucinnych_cvikov_s_posilnovacim_systemom\" title=\"Spoznajte 10 \u00fa\u010dinn\u00fdch cvikov s posil\u0148ovac\u00edm syst\u00e9mom\">Spoznajte 10 \u00fa\u010dinn\u00fdch cvikov s posil\u0148ovac\u00edm syst\u00e9mom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/ako-cvicit-so-zavesnym-posilnovacim-systemom-zoznamte-sa-s-ucinnymi-cvikmi-na-cele-telo\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/ako-cvicit-so-zavesnym-posilnovacim-systemom-zoznamte-sa-s-ucinnymi-cvikmi-na-cele-telo\/#Vzorovy_trening_so_zavesnym_posilnovacim_systemom\" title=\"Vzorov\u00fd tr\u00e9ning so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom\">Vzorov\u00fd tr\u00e9ning so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Cvi\u010denie so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom m\u00f4\u017eete pozna\u0165 tie\u017e ako ob\u013e\u00faben\u00e9 TRX lekcie. <\/strong>Za vyn\u00e1lezom tejto cvi\u010debnej pom\u00f4cky stoj\u00ed Randy Hetrick \u2013 b\u00fdval\u00fd \u010dlen \u0161peci\u00e1lnych n\u00e1morn\u00fdch s\u00edl Spojen\u00fdch \u0161t\u00e1tov americk\u00fdch. Jedn\u00e9ho d\u0148a mu proste napadlo, \u017ee urob\u00ed na jiu-jitsu opasku uzol, ten hod\u00ed cez dvere, zavrie ich a vysk\u00fa\u0161a, \u010di mu pri\u0165ahovanie k opasku pom\u00f4\u017ee vytvori\u0165 podobn\u00fd pohyb ako liez\u0165 po rebr\u00edku. <strong>V podstate pri\u0161iel na to, ako vyu\u017ei\u0165 gravit\u00e1ciu a vlastn\u00fa telesn\u00fa hmotnos\u0165 ako fitness pom\u00f4cku. <\/strong>Na konci 90. rokov minul\u00e9ho storo\u010dia bol jeho z\u00e1vesn\u00fd syst\u00e9m popul\u00e1rny hlavne medzi vojakmi, pre ktor\u00fdch predstavoval jednoduch\u00fa mo\u017enos\u0165, ako si efekt\u00edvne zacvi\u010di\u0165 takmer kdeko\u013evek. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u00f4vodn\u00fd dizajn mal tvar obr\u00e1ten\u00e9ho Y bez mo\u017enosti nastavenia d\u013a\u017eky popruhov, ako to pozn\u00e1me dnes. Odvtedy do\u0161lo k obrovsk\u00e9mu posunu v dizajne a vlastnostiach z\u00e1vesn\u00e9ho posil\u0148ovacieho syst\u00e9mu. <strong>Tr\u00e9ning s TRX sa st\u00e1val \u010doraz ob\u013e\u00fabenej\u0161\u00edm aj u \u0161ir\u0161ej verejnosti a nov\u00fd fitness trend bol na svete. <\/strong>Z USA sa t\u00e1to efekt\u00edvna fitness pom\u00f4cka dostala do cel\u00e9ho sveta a v s\u00fa\u010dasnosti n\u00e1jdete aspo\u0148 jeden kus TRX takmer v ka\u017edej posil\u0148ovni. Mo\u017eno ste u\u017e sami niekedy pokukovali po popruhoch visiacich na hrazde, ale nevedeli ste, ako s nimi spr\u00e1vne cvi\u010di\u0165. <strong>V dne\u0161nom \u010dl\u00e1nku si v\u0161etko vysvetl\u00edme, op\u00ed\u0161eme v\u00fdhody a predstav\u00edme efekt\u00edvne cviky s posil\u0148ovac\u00edm syst\u00e9mom.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-8-1-1124x749.jpg\" alt=\"TRX je efekt\u00edvna fitness pom\u00f4cka\" class=\"wp-image-260562\" style=\"width:843px;height:562px\" title=\"Z\u00e1vesn\u00fd posil\u0148ovac\u00ed syst\u00e9m je efekt\u00edvna fitness pom\u00f4cka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-8-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-8-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-8-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-8-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_funguje_zavesny_posilnovaci_system\"><\/span>Ako funguje z\u00e1vesn\u00fd posil\u0148ovac\u00ed syst\u00e9m?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u00e9ning s TRX funguje tak, \u017ee vystavuje va\u0161e telo nestabilite. T\u00fa potom mus\u00edte vyrovn\u00e1va\u0165 a automaticky tak zap\u00e1jate stred tela pri vykon\u00e1van\u00ed ka\u017ed\u00e9ho cviku. <strong>V\u010faka tomu pracujete na pevnom aj silnom tele a z\u00e1rove\u0148 zlep\u0161ujete svoju schopnos\u0165 udr\u017ea\u0165 rovnov\u00e1hu.<\/strong> Ke\u010f sa rukami alebo nohami zaves\u00edte na popruhy, telesn\u00e1 hmotnos\u0165 sa st\u00e1va va\u0161ou z\u00e1\u0165a\u017eou a gravit\u00e1cia odporom. Ob\u0165a\u017enos\u0165 jednoducho ovplyvn\u00edte tak, \u017ee uprav\u00edte d\u013a\u017eku popruhov alebo zmen\u00edte sklon tela. <strong>S pomocou TRX si m\u00f4\u017eete zacvi\u010di\u0165 skoro ako pri be\u017enom tr\u00e9ningu vo fitku. <\/strong>Efekt\u00edvne odcvi\u010d\u00edte \u0165ahov\u00e9, ale aj tlakov\u00e9 a rota\u010dn\u00e9 cviky, rovnako ako drepy alebo v\u00fdpady. <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tr\u00e9ningy s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zavesny-posilnovaci-system-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovac\u00edm syst\u00e9mom<\/a> s\u00fa ob\u013e\u00faben\u00e9 na skupinov\u00fdch lekci\u00e1ch a v poslednom \u010dase s nimi cvi\u010d\u00ed \u010d\u00edm \u010falej, t\u00fdm viac \u013eud\u00ed aj v posil\u0148ovni alebo na workoutovom ihrisku.<strong> Ide toti\u017e o ve\u013emi skladn\u00fa a prenosn\u00fa pom\u00f4cku, ktor\u00fa jednoducho prichyt\u00edte na <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/multifunkcna-zavesna-hrazda-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>hrazdu<\/strong><\/a><strong>, vetvu stromu alebo pripnete na <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zaves-na-popruhy-x-mount-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>z\u00e1ves<\/strong><\/a><strong> a m\u00f4\u017eete za\u010da\u0165 cvi\u010di\u0165.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preco_cvicit_so_zavesnym_posilnovacim_systemom_ako_je_napriklad_TRX_Spoznajte_8_najvacsich_vyhod\"><\/span>Pre\u010do cvi\u010di\u0165 so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom, ako je napr\u00edklad TRX? Spoznajte 8 najv\u00e4\u010d\u0161\u00edch v\u00fdhod<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S posil\u0148ovac\u00edm syst\u00e9mom si m\u00f4\u017eete kvalitne zacvi\u010di\u0165 takmer kdeko\u013evek. Je \u013eahk\u00fd, prenosn\u00fd a jednoducho nastavite\u013en\u00fd. Ak\u00e9 m\u00e1 \u010fal\u0161ie benefity a pre\u010do ho zaradi\u0165 do tr\u00e9ningu?<\/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. Komplexne posil\u0148ujete cel\u00e9 telo<\/h3>\n\n\n\n<p>Aj ke\u010f z\u00e1vesn\u00fd syst\u00e9m priamo nab\u00e1da k intenz\u00edvnemu tr\u00e9ningu brucha, nie je to jedin\u00e1 \u010das\u0165 tela, ktor\u00fa s n\u00edm precvi\u010d\u00edte. <strong>TRX je skratka pre Total Body Resistance Exercise, \u010do je v preklade odporov\u00fd alebo silov\u00fd tr\u00e9ning cel\u00e9ho tela<\/strong>. Okrem mnoh\u00fdch variantov planku m\u00f4\u017eete taktie\u017e odcvi\u010di\u0165 cel\u00fd rad cvikov na brucho, ruky, chrb\u00e1t, zadok a nohy. V\u00e4\u010d\u0161ina z nich je komplexn\u00fdch, to znamen\u00e1, \u017ee pri nich precvi\u010d\u00edte viac telesn\u00fdch parti\u00ed naraz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cvi\u010den\u00edm so z\u00e1vesn\u00fdm syst\u00e9mom navy\u0161e <strong>budujete funk\u010dn\u00fa silu.<\/strong> T\u00e1 sa nemeria obvodom bicepsov, ale schopnos\u0165ou efekt\u00edvne zvl\u00e1da\u0165 be\u017en\u00e9 \u00fakony a pohyby, ako je napr\u00edklad pren\u00e1\u0161anie \u0165a\u017ek\u00e9ho n\u00e1kupu alebo s\u0165ahovanie n\u00e1bytku.<\/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\/05\/TZP03096-749x1124.jpg\" alt=\"Ako funguje TRX?\" class=\"wp-image-260576\" title=\"Ako funguje z\u00e1vesn\u00fd posil\u0148ovac\u00ed syst\u00e9m?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/TZP03096-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/TZP03096-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/TZP03096-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/TZP03096-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/TZP03096-scaled.jpg 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<h3 class=\"wp-block-heading\">2. Spevn\u00edte stred tela alebo core<\/h3>\n\n\n\n<p>Takmer pri ka\u017edom cviku s posil\u0148ovac\u00edm syst\u00e9mom zapoj\u00edte core alebo hlbok\u00fd stabiliza\u010dn\u00fd syst\u00e9m chrbtice. Je to dan\u00e9 t\u00fdm, \u017ee tieto cviky vy\u017eaduj\u00fa v\u00e4\u010d\u0161\u00ed d\u00f4raz na stabilitu tela a koordin\u00e1ciu. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Core prep\u00e1ja horn\u00fa a doln\u00fa polovicu tela a pri spr\u00e1vnom zapojen\u00ed udr\u017euje stabilitu chrbtice a panvy. T\u00fdm chr\u00e1ni pohybov\u00fd syst\u00e9m pred zranen\u00edm. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Siln\u00fd core zlep\u0161\u00ed flexibilitu, stabilitu, koordin\u00e1ciu a dr\u017eanie tela po\u010das ka\u017edodenn\u00fdch \u010dinnost\u00ed. \u010ci dv\u00edhate \u0165a\u017ek\u00fa \u010dinku alebo upratujete v dom\u00e1cnosti, je va\u0161ou spo\u013eahlivou oporou.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Be\u017eci ur\u010dite ocenia aj to, \u017ee siln\u00fd core im navy\u0161e m\u00f4\u017ee pom\u00f4c\u0165 zr\u00fdchli\u0165 a zlep\u0161i\u0165 techniku behu v\u010faka efekt\u00edvnej\u0161iemu pren\u00e1\u0161aniu sily na doln\u00e9 kon\u010datiny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Siln\u00fd stred tela tie\u017e chr\u00e1ni chrb\u00e1t<\/strong> pred zranen\u00edm alebo boles\u0165ou sp\u00f4sobenou nespr\u00e1vnym dr\u017ean\u00edm tela. Pre pevn\u00e9, vypracovan\u00e9 brucho nemus\u00edte robi\u0165 dookola len skl\u00e1pa\u010dky, namiesto toho rad\u0161ej vysk\u00fa\u0161ajte funk\u010dn\u00fd tr\u00e9ning s TRX.<span class=\"tadv-color\" style=\"color: #ff6600\"> [3\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak m\u00e1te chu\u0165 zacvi\u010di\u0165 si r\u00fdchly tr\u00e9ning zameran\u00fd na bru\u0161n\u00e9 svaly, vysk\u00fa\u0161ajte napr\u00edklad ten v na\u0161om \u010dl\u00e1nku<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/domaci-6-minutovy-trening-s-ucinnymi-cvikmi-na-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> Dom\u00e1ci 6-min\u00fatov\u00fd tr\u00e9ning s \u00fa\u010dinn\u00fdmi cvikmi na brucho<\/strong><\/a>.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Budujete svalov\u00fa hmotu a zmier\u0148ujete svalov\u00fa nerovnov\u00e1hu<\/h3>\n\n\n\n<p>Ak ste s TRX zatia\u013e necvi\u010dili, mo\u017eno si mysl\u00edte, \u017ee je to nen\u00e1ro\u010dn\u00e1 aktivita podobne ako kardio, po ktorom svaly ur\u010dite nerast\u00fa. Opak je ale pravdou, ke\u010f vysk\u00fa\u0161ate nieko\u013eko cvikov alebo intenz\u00edvny tr\u00e9ning so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom, va\u0161e unaven\u00e9 a bo\u013eav\u00e9 svaly bud\u00fa d\u00f4kazom samy o sebe.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ke\u010f vedci porovn\u00e1vali vplyv tr\u00e9ningu so z\u00e1vesn\u00fdm syst\u00e9mom s klasick\u00fdm silov\u00fdm cvi\u010den\u00edm vo fitku, zistili, \u017ee efekt obidvoch pr\u00edstupov je podobn\u00fd.<\/strong> To znamen\u00e1, \u017ee posil\u0148ovanie len s vyu\u017eit\u00edm vlastnej v\u00e1hy s pomocou posil\u0148ovacieho syst\u00e9mu v\u00e1m m\u00f4\u017ee taktie\u017e pom\u00f4c\u0165 s rastom svalovej hmoty. \u010ealej sa pri\u0161lo na to, \u017ee <strong>organizmus reaguje na tento typ cvi\u010denia<\/strong>, rovnako ako pri tradi\u010dnom tr\u00e9ningu s \u0165a\u017ek\u00fdmi v\u00e1hami,<strong> zv\u00fd\u0161enou produkciou rastov\u00e9ho horm\u00f3nu<\/strong>, ktor\u00fd patr\u00ed medzi anabolick\u00e9 horm\u00f3ny podporuj\u00face rast a ochranu svalovej hmoty. <span class=\"tadv-color\" style=\"color: #ff6600\">[5\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pod\u013ea niektor\u00fdch \u0161t\u00fadi\u00ed m\u00f4\u017eete pomocou tr\u00e9ningu s TRX dokonca zmierni\u0165 svalov\u00fa nerovnov\u00e1hu. <\/strong>Pravdepodobne je to dan\u00e9 t\u00fdm, \u017ee cvi\u010denie na z\u00e1vesnom syst\u00e9me vy\u017eaduje spr\u00e1vnu techniku a rovnomern\u00e9 zapojenie svalov\u00fdch skup\u00edn. Niektor\u00ed \u0161portovci, ako s\u00fa napr\u00edklad plavci, m\u00f4\u017eu tr\u00e9ning s TRX vyu\u017ei\u0165 tie\u017e ako efekt\u00edvnu prevenciu bolesti ramien, ktor\u00e9 pri pl\u00e1van\u00ed ve\u013emi za\u0165a\u017euj\u00fa. <span class=\"tadv-color\" style=\"color: #ff6600\">[8\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, ako efekt\u00edvne nabra\u0165 svalov\u00fa hmotu, v\u0161etko podstatn\u00e9 sa dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co jes\u0165 a ako cvi\u010di\u0165, aby som kone\u010dne nabral svaly?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/DSC09750-1124x750.jpg\" alt=\"Cvi\u010denie s TRX pom\u00e1ha pri chudnut\u00ed\" class=\"wp-image-260642\" style=\"width:843px;height:563px\" title=\"Cvi\u010denie so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom pom\u00e1ha pri chudnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC09750-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC09750-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC09750-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC09750-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Spa\u013eujete kal\u00f3rie, a tak m\u00f4\u017eete r\u00fdchlej\u0161ie schudn\u00fa\u0165&nbsp;<\/h3>\n\n\n\n<p>Chcete schudn\u00fa\u0165 nejak\u00e9 to kilo, pravidelne beh\u00e1te a chceli by ste strieda\u0165 beh s nejak\u00fdm cvi\u010den\u00edm na spevnenie tela, ale posil\u0148ovanie s \u010dinkami v\u00e1s jednoducho nebav\u00ed? Vysk\u00fa\u0161ajte \u00fa\u010dinn\u00fd tr\u00e9ning so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom. Precvi\u010d\u00edte s n\u00edm kompletne cel\u00e9 telo, poriadne sa zapot\u00edte a z\u00e1rove\u0148 podpor\u00edte chudnutie.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za hodinu tr\u00e9ningu priemern\u00e1 60 kg \u017eena sp\u00e1li asi 365 kal\u00f3ri\u00ed a 80 kg mu\u017e 487 kal\u00f3ri\u00ed.<\/strong> To m\u00f4\u017ee v\u00fdrazne prispie\u0165 k dosiahnutiu kalorick\u00e9ho deficitu, ktor\u00fd je pre chudnutie z\u00e1sadn\u00fd. V\u017edy ale z\u00e1le\u017e\u00ed na tom, ak\u00fa intenzitu tr\u00e9ningu zvol\u00edte a ktor\u00e9 cviky zarad\u00edte. <strong>Cvi\u010denie s TRX sa tie\u017e perfektne hod\u00ed na kr\u00e1tke intervalov\u00e9 <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/klasicke-kardio-alebo-hiit-trening-co-spaluje-tuk-lepsie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>tr\u00e9ningy typu HIIT<\/strong><\/a>, ktor\u00e9 zvl\u00e1dnete za menej ne\u017e 30 min\u00fat. Budete cvi\u010di\u0165 vo vy\u0161\u0161ej intenzite a v\u010faka tomu sp\u00e1lite ve\u013ea energie za kr\u00e1tky \u010das. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee sa o chudnut\u00ed, kalorickom deficite a \u010fal\u0161\u00edch d\u00f4le\u017eit\u00fdch pravidl\u00e1ch chudnutia chcete dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/jednoduche-zaklady-chudnutia-budete-prekvapeni-co-je-naozaj-dolezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jednoduch\u00e9 z\u00e1klady chudnutia: Budete prekvapen\u00ed, \u010do je naozaj d\u00f4le\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<h3 class=\"wp-block-heading\">5. Sami si zvol\u00edte ob\u0165a\u017enos\u0165 jednotliv\u00fdch cvikov<\/h3>\n\n\n\n<p>Mo\u017eno ste presved\u010den\u00ed, \u017ee TRX patr\u00ed len do r\u00fak pokro\u010dil\u00fdch alebo profi \u0161portovcov. Nie je to \u00faplne tak, preto\u017ee <strong>so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom si m\u00f4\u017ee zacvi\u010di\u0165 aj \u00fapln\u00fd za\u010diato\u010dn\u00edk<\/strong>, a to najlep\u0161ie pod doh\u013eadom tr\u00e9nera.<\/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=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-899x1124.jpeg\" alt=\"V\u00fdhody cvi\u010denia so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom \" class=\"wp-image-260656\" title=\"V\u00fdhody cvi\u010denia so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-899x1124.jpeg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-320x400.jpeg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-1229x1536.jpeg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-1638x2048.jpeg 1638w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-scaled.jpeg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Ob\u0165a\u017enos\u0165 sa d\u00e1 jednoducho zvy\u0161ova\u0165 \u010di zni\u017eova\u0165 \u00fapravou d\u013a\u017eky popruhov a zmenou sklonu v\u00e1\u0161ho tela. Napr\u00edklad pri\u0165ahovanie v stoji si m\u00f4\u017eete u\u013eah\u010di\u0165 tak, \u017ee sa posuniete o nieko\u013eko krokov dozadu. Naopak, \u010d\u00edm budete hlb\u0161ie, t\u00fdm bude cvik n\u00e1ro\u010dnej\u0161\u00ed. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Regulova\u0165 ob\u0165a\u017enos\u0165 vykonania pohybu si m\u00f4\u017eete takisto zmenou poz\u00edcie dr\u017eadiel pomocou kovov\u00fdch sp\u00f4n.<strong> Ide tak o univerz\u00e1lnu pom\u00f4cku pou\u017eite\u013en\u00fa pre cel\u00e9 spektrum cvi\u010diacich, vr\u00e1tane vy\u0161\u0161\u00edch vekov\u00fdch kateg\u00f3ri\u00ed a za\u010diato\u010dn\u00edkov.<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\"> [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Zjednodu\u0161\u00edte si vykon\u00e1vanie niektor\u00fdch cvikov<\/h3>\n\n\n\n<p>Viete urobi\u0165 napr\u00edklad drep na jednej nohe v plnom rozsahu pohybu a bez dr\u017eania? Ovl\u00e1dnu\u0165 tento cvik nie je tak\u00e9 \u013eahk\u00e9. Vy\u017eaduje si toti\u017e siln\u00e9 nohy, skvel\u00fa mobilitu v k\u013aboch a stabilitu. <strong>A pr\u00e1ve s tou v\u00e1m dr\u017eanie popruhov TRX pom\u00f4\u017ee. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u010faka tomu nebudete prepad\u00e1va\u0165 dopredu ani dozadu, a tak si drep zjednodu\u0161\u00edte. Z\u00e1rove\u0148 budete posil\u0148ova\u0165 svaly, ktor\u00e9 pri cviku zap\u00e1jate. Pravideln\u00fdm tr\u00e9novan\u00edm o nejak\u00fd \u010das zvl\u00e1dnete drep na jednej nohe aj bez TRX. <\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Cvi\u010d\u00edte kdeko\u013evek<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nest\u00edhate tr\u00e9ning vo fitku? Prichy\u0165te TRX na dvere a r\u00fdchly dom\u00e1ci tr\u00e9ning m\u00f4\u017ee za\u010da\u0165.&nbsp;<\/li>\n\n\n\n<li>Chcete si poriadne zacvi\u010di\u0165 a m\u00e1te chu\u0165 na tr\u00e9ning pod \u0161\u00edrym nebom? Potom sta\u010d\u00ed vzia\u0165 von z\u00e1vesn\u00fd posil\u0148ovac\u00ed syst\u00e9m, n\u00e1js\u0165 pevn\u00fa vetvu alebo hrazdu, na ktor\u00fa ho prichyt\u00edte, a m\u00f4\u017eete cvi\u010di\u0165 na \u010derstvom vzduchu.&nbsp;<\/li>\n\n\n\n<li>Chcete zosta\u0165 akt\u00edvni aj na dovolenke? Priba\u013ete si TRX do kufra, potom u\u017e len sta\u010d\u00ed n\u00e1js\u0165 vhodn\u00e9 miesto na cvi\u010denie a od\u0161tartova\u0165 r\u00fdchly HIIT alebo kruhov\u00fd tr\u00e9ning.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Z\u00e1vesn\u00fd posil\u0148ovac\u00ed syst\u00e9m je skladn\u00e1 cvi\u010debn\u00e1 pom\u00f4cka, s ktorou zvl\u00e1dnete kvalitn\u00fd tr\u00e9ning takmer kdeko\u013evek.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Rozbijete tr\u00e9ningov\u00fd stereotyp<\/h3>\n\n\n\n<p>U\u017e v\u00e1s nebav\u00ed dv\u00edhanie \u010diniek, klasick\u00fd tr\u00e9ning v posil\u0148ovni alebo cvi\u010denie s vlastnou v\u00e1hou? <strong>Z\u00e1vesn\u00fd posil\u0148ovac\u00ed syst\u00e9m preto pre v\u00e1s m\u00f4\u017ee znamena\u0165 pr\u00edjemn\u00fa zmenu, \u010derstv\u00fd impulz, motiv\u00e1ciu a hlavne nov\u00fd rozmer tr\u00e9ningu.<\/strong> M\u00f4\u017eete si s n\u00edm zacvi\u010di\u0165 v r\u00e1mci kruhov\u00e9ho tr\u00e9ningu, intenz\u00edvneho HIIT alebo \u010disto silov\u00e9ho tr\u00e9ningu. Ke\u010f TRX skombinujete s \u010fal\u0161\u00edmi pom\u00f4ckami, ako je napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>, <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>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/posilnovacie-koliesko-double-ab-wheel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">posil\u0148ovacie koliesko<\/a> alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">plyometrick\u00e1 debna<\/a>, z\u00edskate e\u0161te rozmanitej\u0161\u00ed kruhov\u00fd tr\u00e9ning.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-9-1-1124x749.jpg\" alt=\"Ako zaradi\u0165 cviky so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom do tr\u00e9ningu?\" class=\"wp-image-260676\" style=\"width:843px;height:562px\" title=\"Ako zaradi\u0165 cviky so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom do tr\u00e9ningu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-9-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-9-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-9-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-9-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_na_trening_s_posilnovacim_systemom\"><\/span>Ako na tr\u00e9ning s posil\u0148ovac\u00edm syst\u00e9mom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>E\u0161te predt\u00fdm ako sa pust\u00edte do tr\u00e9ningu s posil\u0148ovac\u00edm syst\u00e9mom, \u013eahko sa rozohrejte a rozh\u00fdbte cel\u00e9 telo. <strong>T\u00e1to \u010das\u0165 je d\u00f4le\u017eit\u00e1 tie\u017e pre hlavu, ktor\u00fa je potrebn\u00e9 z pracovn\u00e9ho re\u017eimu prepn\u00fa\u0165 na ten tr\u00e9ningov\u00fd. <\/strong>Prem\u00fd\u0161\u013ea\u0165 nad t\u00fdm, \u010do ste v pr\u00e1ci nestihli alebo \u010do v\u00e1s e\u0161te \u010dak\u00e1 doma, nie je v tejto chv\u00edli namieste. <strong>Ste tu, aby ste sa odreagovali a urobili nie\u010do pre svoje zdravie aj pekn\u00fa postavu.<\/strong> \u010ci sa u\u017e chyst\u00e1te na HIIT, silov\u00fd tr\u00e9ning alebo intenz\u00edvne kardio, sk\u00faste sa venova\u0165 v\u0161etk\u00fdm t\u00fdmto \u010dastiam.<\/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\"><strong>1.<\/strong>&nbsp; Rozohrejte sa<\/h3>\n\n\n\n<p><strong>Rozohriatie sl\u00fa\u017ei na to, aby ste pripravili svaly, srdce a p\u013e\u00faca na nasleduj\u00facu z\u00e1\u0165a\u017e. <\/strong>Rozcvi\u010dka m\u00f4\u017ee ma\u0165 mnoho pod\u00f4b. V\u00fdborne posl\u00fa\u017ei r\u00fdchla ch\u00f4dza cestou do fitka, beh na mieste alebo na p\u00e1se, nieko\u013eko angli\u010d\u00e1kov \u010di skokov cez <a href=\"https:\/\/gymbeam.sk\/svihadlo-red-gymbeam.html\" class=\"ek-link\">\u0161vihadlo<\/a>. Sta\u010d\u00ed, ke\u010f budete t\u00fato aktivitu robi\u0165 5 \u2013 10 min\u00fat. Mali by ste sa z\u013eahka zad\u00fdcha\u0165. Nechcete predsa zo seba hne\u010f v prvej f\u00e1ze tr\u00e9ningu vyda\u0165 maximum.<\/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=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-899x1124.jpg\" alt=\"Ako na tr\u00e9ning so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom\" class=\"wp-image-260690\" title=\"Ako na tr\u00e9ning so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-1639x2048.jpg 1639w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-scaled.jpg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/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\"><strong>2.<\/strong>&nbsp; Venujte sa dynamick\u00e9mu stre\u010dingu<\/h3>\n\n\n\n<p>Na rozohriatie hne\u010f nadvia\u017ete dynamick\u00fd stre\u010ding. Kr\u00fa\u017ete k\u013abmi od hlavy po p\u00e4ty, pokojne tak, ako ste sa u\u010dili na hodin\u00e1ch telesnej v\u00fdchovy v z\u00e1kladnej \u0161kole. V\u010faka<strong> tomu zlep\u0161\u00edte rozsah pohybu v k\u013aboch a zn\u00ed\u017eite riziko zranenia po\u010das tr\u00e9ningu<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa o t\u00e9me rozcvi\u010denia a na\u0165ahovania sa chcete dozvedie\u0165 detailnej\u0161ie inform\u00e1cie, ur\u010dite si pre\u010d\u00edtajte \u010dl\u00e1nok<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/rozcvicka-strecing-zahrievanie-a-ochladzovanie-su-naozaj-dolezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> <strong>Rozcvi\u010dka, stre\u010ding, zahrievanie a ochladzovanie \u2013 s\u00fa naozaj d\u00f4le\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<h3 class=\"wp-block-heading\"><strong>3.<\/strong> Prejdite na hlavn\u00fa \u010das\u0165 tr\u00e9ningu<\/h3>\n\n\n\n<p>Sk\u00faste si u\u017e dopredu napl\u00e1nova\u0165, ak\u00fd tr\u00e9ning v\u00e1s v ten de\u0148 \u010dak\u00e1. Vyberte si aspo\u0148 jednu telesn\u00fa partiu, na ktor\u00fa sa v ten de\u0148 zameriate. Potom si zvo\u013ete konkr\u00e9tne cviky, po\u010det opakovan\u00ed a s\u00e9ri\u00ed. Takisto si m\u00f4\u017eete napl\u00e1nova\u0165 kruh\u00e1\u010d, HIIT tr\u00e9ning \u010di tabatu. Pokojne si tr\u00e9ning zap\u00ed\u0161te na papier alebo do mobilu, ktor\u00fd budete ma\u0165 po\u010das cvi\u010denia poruke. V\u010faka tomu nebudete zm\u00e4to\u010dne chodi\u0165 od jedn\u00e9ho stroja na cvi\u010denie k druh\u00e9mu a u\u0161etr\u00edte \u010das. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pri cvi\u010den\u00ed sa s\u00fastre\u010fte na spr\u00e1vnu techniku a z\u00e1\u0165a\u017e zvy\u0161ujte postupne<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[14]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee cvi\u010d\u00edte doma, m\u00f4\u017ee v\u00e1m pri napl\u00e1novan\u00ed tr\u00e9ningu pom\u00f4c\u0165 pre\u010d\u00edtanie \u010dl\u00e1nku<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> <strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n na dom\u00e1ce cvi\u010denie?<\/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. Pridajte cool down hlavne po intenz\u00edvnej\u0161om cvi\u010den\u00ed<\/h3>\n\n\n\n<p>Po hlavnej \u010dasti m\u00e1te pravdepodobne e\u0161te zv\u00fd\u0161en\u00fd srdcov\u00fd tep, ste zad\u00fdchan\u00ed a va\u0161e svaly u\u017e zrejme volaj\u00fa po oddychu. <strong>Cie\u013eom cool down f\u00e1zy je dosta\u0165 tep do be\u017en\u00fdch hodn\u00f4t, celkovo sa upokoji\u0165 a uvo\u013eni\u0165 svaly, ktor\u00e9 s\u00fa e\u0161te v nap\u00e4t\u00ed. <\/strong>T\u00e1to \u010das\u0165 je obzvl\u00e1\u0161\u0165 d\u00f4le\u017eit\u00e1, pokia\u013e m\u00e1te za sebou cvi\u010denie s vy\u0161\u0161ou intenzitou, ako je napr\u00edklad crossfitov\u00e9 WOD, HIIT alebo \u0165a\u017ek\u00fd tr\u00e9ning n\u00f4h.<\/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\">5. Na z\u00e1ver sa \u013eahko pona\u0165ahujte<\/h3>\n\n\n\n<p>Aj ke\u010f sa u\u017e te\u0161\u00edte na sprchu a potr\u00e9ningov\u00e9 jedlo, venujte e\u0161te nieko\u013eko min\u00fat statick\u00e9mu stre\u010dingu. <strong>Pom\u00f4\u017ee v\u00e1m zlep\u0161i\u0165 flexibilitu a dr\u017eanie tela.<\/strong> K podpore regener\u00e1cie m\u00f4\u017eete, pokojne nesk\u00f4r po tr\u00e9ningu, prispie\u0165 taktie\u017e pomocou techn\u00edk s vyu\u017eit\u00edm<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/masazne-valce\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> mas\u00e1\u017enych valcov<\/a> alebo<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/masazna-pistol-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> mas\u00e1\u017enej pi\u0161tole<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, \u010d\u00edm v\u0161etk\u00fdm m\u00f4\u017eete podpori\u0165 regener\u00e1ciu svalov, pre\u010d\u00edtajte si \u010dl\u00e1nok<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> <strong>Ako podpori\u0165 regener\u00e1ciu pomocou mas\u00e1\u017enej pi\u0161tole a \u010fal\u0161\u00edch pom\u00f4cok?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/iStock-1214454111-1124x749.jpg\" alt=\"Na\u0165ahovanie po cvi\u010den\u00ed\" class=\"wp-image-260705\" style=\"width:843px;height:562px\" title=\"Na\u0165ahovanie po cvi\u010den\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1214454111-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1214454111-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1214454111.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Spoznajte_10_ucinnych_cvikov_s_posilnovacim_systemom\"><\/span>Spoznajte 10 \u00fa\u010dinn\u00fdch cvikov s posil\u0148ovac\u00edm syst\u00e9mom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u010cakaj\u00fa v\u00e1s cviky na brucho, ruky a chrb\u00e1t, ale poriadne si precvi\u010d\u00edte aj zadok a nohy.<\/strong> Tieto cviky m\u00f4\u017eete zaradi\u0165 do tr\u00e9ningu cel\u00e9ho tela alebo si vybra\u0165 konkr\u00e9tne cviky na partiu, ktor\u00fa budete tr\u00e9nova\u0165. Zostavte si z nich kruhov\u00fd tr\u00e9ning alebo intenz\u00edvny HIIT. Sta\u010d\u00ed nastavi\u0165 interval cvi\u010denia a oddychu. Be\u017ene sa pou\u017e\u00edva napr\u00edklad interval 30 sek\u00fand cvi\u010denia a 30 sek\u00fand oddychu. D\u00e1vajte pozor na spr\u00e1vnu techniku, zo za\u010diatku rad\u0161ej cvi\u010dte pomal\u0161ie a vyberte si menej n\u00e1ro\u010dn\u00fd variant.<\/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\"><strong>Na \u010do si d\u00e1va\u0165 pozor pri vykon\u00e1van\u00ed cvikov s TRX?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Aktivujte stred tela <\/strong>\u2013 pom\u00f4\u017ee v\u00e1m to udr\u017ea\u0165 stabilitu a spr\u00e1vnu techniku.<\/li>\n\n\n\n<li><strong>Nezabudnite pravidelne d\u00fdcha\u0165.<\/strong><\/li>\n\n\n\n<li><strong>Prisp\u00f4sobte si ob\u0165a\u017enos\u0165 <\/strong>\u2013 pri v\u00e4\u010d\u0161ine cvikov si n\u00e1ro\u010dnos\u0165 cviku zn\u00ed\u017eite, ke\u010f sa posuniete o nieko\u013eko krokov vzad. Pre vy\u0161\u0161iu ob\u0165a\u017enos\u0165 urobte nieko\u013eko krokov vpred a cvi\u010dte v celom rozsahu pohybu.<\/li>\n<\/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\">1. Pr\u00ed\u0165ahy<\/h3>\n\n\n\n<p><strong>Prim\u00e1rne posil\u0148ujete<\/strong>: chrb\u00e1t, prsn\u00e9 svaly a ruky<\/p>\n\n\n\n<p><strong>Na \u010do si da\u0165 pozor? <\/strong>Cel\u00fd \u010das majte rovn\u00fd chrb\u00e1t. Ramen\u00e1 sa sna\u017ete zafixova\u0165 v spodnej poz\u00edcii, nepri\u0165ahujte ich k u\u0161iam. Pohyb lak\u0165ov je pozd\u013a\u017e tela.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Pritahy.gif\" alt=\"Pr\u00ed\u0165ahy s TRX\" class=\"wp-image-260719\" title=\"Pr\u00ed\u0165ahy so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Pr\u00ed\u0165ahy na ramen\u00e1<\/h3>\n\n\n\n<p><strong>Prim\u00e1rne posil\u0148ujete: <\/strong>ramen\u00e1, chrb\u00e1t, prsn\u00e9 svaly<\/p>\n\n\n\n<p><strong>Na \u010do si da\u0165 pozor?<\/strong> Cel\u00fd \u010das majte rovn\u00fd chrb\u00e1t. Ramen\u00e1 sa sna\u017ete zafixova\u0165 v spodnej poz\u00edcii, nepri\u0165ahujte ich k u\u0161iam.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Pritahy-na-ramena.gif\" alt=\"Ako cvi\u010di\u0165 pr\u00ed\u0165ahy na ramen\u00e1 s TRX?\" class=\"wp-image-260733\" title=\"Ako cvi\u010di\u0165 pr\u00ed\u0165ahy na ramen\u00e1 so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. K\u013euky<\/h3>\n\n\n\n<p><strong>Prim\u00e1rne posil\u0148ujete: <\/strong>ruky, prsn\u00e9 svaly<\/p>\n\n\n\n<p><strong>Na \u010do si da\u0165 pozor? <\/strong>Cel\u00fd \u010das majte rovn\u00fd chrb\u00e1t. Ramen\u00e1 sa sna\u017ete zafixova\u0165 v spodnej poz\u00edcii, nepri\u0165ahujte ich k u\u0161iam.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Kliky.gif\" alt=\"Ako cvi\u010di\u0165 k\u013euky s TRX?\" class=\"wp-image-260747\" title=\"Ako cvi\u010di\u0165 k\u013euky so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Bicepsov\u00e9 pr\u00ed\u0165ahy<\/h3>\n\n\n\n<p><strong>Prim\u00e1rne posil\u0148ujete: <\/strong>ruky, prsn\u00e9 svaly<\/p>\n\n\n\n<p><strong>Na \u010do si da\u0165 pozor? <\/strong>Ramen\u00e1 sa sna\u017ete zafixova\u0165 v spodnej poz\u00edcii. Ruky pri\u0165ahujte k u\u0161iam a lakte majte po cel\u00fd cvik v rovnakej poz\u00edcii.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Pritahy-na-biceps.gif\" alt=\"Ako cvi\u010di\u0165 bicepsov\u00e9 pr\u00ed\u0165ahy s TRX?\" class=\"wp-image-260761\" title=\"Ako cvi\u010di\u0165 bicepsov\u00e9 pr\u00ed\u0165ahy so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Plank a pr\u00ed\u0165ahy n\u00f4h<\/h3>\n\n\n\n<p><strong>Prim\u00e1rne posil\u0148ujete: <\/strong>stred tela, ruky<\/p>\n\n\n\n<p><strong>Na \u010do si da\u0165 pozor? <\/strong>Majte rovn\u00fd chrb\u00e1t, s\u00fastre\u010fte sa najm\u00e4 na bedrov\u00fa oblas\u0165.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Plank-a-pritahy.gif\" alt=\"Ako cvi\u010di\u0165 plank s TRX?\" class=\"wp-image-260775\" title=\"Ako cvi\u010di\u0165 plank so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Strecha<\/h3>\n\n\n\n<p><strong>Prim\u00e1rne posil\u0148ujete: <\/strong>stred tela, ruky<\/p>\n\n\n\n<p><strong>Na \u010do si da\u0165 pozor? <\/strong>V dolnej polohe sa s\u00fastre\u010fte na rovn\u00fd chrb\u00e1t, hlavne v oblasti bedier.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Plank-a-pritahy-2.gif\" alt=\"Ako cvi\u010di\u0165 strechu s TRX?\" class=\"wp-image-260789\" title=\"Ako cvi\u010di\u0165 strechu so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. V\u00fdpady vzad<\/h3>\n\n\n\n<p><strong>Prim\u00e1rne posil\u0148ujete: <\/strong>predn\u00e1 strana stehien, zadn\u00e1 strana stehien, svaly zadku<\/p>\n\n\n\n<p><strong>Na \u010do si da\u0165 pozor? <\/strong>V dolnej polohe by sa malo koleno z\u013eahka dotkn\u00fa\u0165 zeme. Pre v\u00e4\u010d\u0161\u00ed komfort si dajte pod nohy <a href=\"https:\/\/gymbeam.sk\/podlozka-na-cvicenie-yoga-mat-black-gymbeam-black.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a> na cvi\u010denie. Nohy m\u00f4\u017eete strieda\u0165 alebo najprv odcvi\u010di\u0165 s\u00e9riu na jednu nohu a potom na druh\u00fa.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Vypady.gif\" alt=\"Ako cvi\u010di\u0165 v\u00fdpady s TRX?\" class=\"wp-image-260803\" title=\"Ako cvi\u010di\u0165 v\u00fdpady so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. V\u00fdpady s nohou v z\u00e1vese<\/h3>\n\n\n\n<p><strong>Prim\u00e1rne posil\u0148ujete: <\/strong>predn\u00e1 strana stehien, zadn\u00e1 strana stehien, svaly zadku<\/p>\n\n\n\n<p><strong>Na \u010do si da\u0165 pozor? <\/strong>Tento cvik je n\u00e1ro\u010dn\u00fd na stabilitu, tak\u017ee ho vykon\u00e1vajte plne s\u00fastreden\u00ed a rukami sa sna\u017ete udr\u017ea\u0165 rovnov\u00e1hu. Dajte pozor, aby os kolena, \u010dlenka a \u0161pi\u010dky pracuj\u00facej nohy bola v jednej rovine. Najprv odcvi\u010dte s\u00e9riu na jednu nohu a potom na druh\u00fa.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Vypady-2.gif\" alt=\"v\u00fdpady s TRX\" class=\"wp-image-260817\" title=\"v\u00fdpady so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Drepy na jednej nohe<\/h3>\n\n\n\n<p><strong>Prim\u00e1rne posil\u0148ujete: <\/strong>predn\u00e1 strana stehien, zadn\u00e1 strana stehien, svaly zadku<\/p>\n\n\n\n<p><strong>Na \u010do si da\u0165 pozor? <\/strong>\u010c\u00edm hlb\u0161ie sa v spodnej f\u00e1ze dostanete, t\u00fdm bude drep na jednej nohe n\u00e1ro\u010dnej\u0161\u00ed. Dajte pozor, aby os kolena, \u010dlenka a \u0161pi\u010dky pracuj\u00facej nohy bola v jednej rovine. Nohy m\u00f4\u017eete strieda\u0165 alebo najprv odcvi\u010d\u00edte s\u00e9riu na jednu nohu a potom na druh\u00fa.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-drepy-na-jednej-nohe.gif\" alt=\"Ako cvi\u010di\u0165 drepy na jednej nohe s TRX? \" class=\"wp-image-260831\" title=\"Ako cvi\u010di\u0165 drepy na jednej nohe so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Drepy s v\u00fdskokom<\/h3>\n\n\n\n<p><strong>Prim\u00e1rne posil\u0148ujete: <\/strong>predn\u00e1 strana stehien, zadn\u00e1 strana stehien, svaly zadku<\/p>\n\n\n\n<p><strong>Na \u010do si da\u0165 pozor? <\/strong>Po cel\u00fd \u010das cviku dr\u017ete rovn\u00fd chrb\u00e1t. \u010c\u00edm hlb\u0161ie sa v spodnej f\u00e1ze dostanete, t\u00fdm bude drep n\u00e1ro\u010dnej\u0161\u00ed.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-drepy-s-vyskokom.gif\" alt=\"Ako cvi\u010di\u0165 drepy s v\u00fdskokom s TRX?\" class=\"wp-image-260845\" title=\"Ako cvi\u010di\u0165 drepy s v\u00fdskokom so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom\"\/><\/figure>\n<\/div>\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>Cvi\u010denie so syst\u00e9mom TRX m\u00f4\u017ee do v\u00e1\u0161ho tr\u00e9ningu prinies\u0165 celkom nov\u00fd impulz.<strong> Pom\u00f4\u017ee v\u00e1m na ceste za pevn\u00fdm a funk\u010dn\u00fdm telom. Z\u00e1rove\u0148 zlep\u0161\u00edte svoju stabilitu a koordin\u00e1ciu.<\/strong> Posil\u0148ovac\u00ed syst\u00e9m si navy\u0161e m\u00f4\u017eete zabali\u0165 so sebou na cesty alebo ho vyu\u017ei\u0165 pri cvi\u010den\u00ed v parku \u010di na workoutovom ihrisku. V\u010faka tomu zvl\u00e1dnete kvalitn\u00fd tr\u00e9ning cel\u00e9ho tela takmer kedyko\u013evek a kdeko\u013evek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vzorovy_trening_so_zavesnym_posilnovacim_systemom\"><\/span>Vzorov\u00fd tr\u00e9ning so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Ako za\u010da\u0165 cvi\u010di\u0165 so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom I Street Workout I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/Fxv0DunZULQ?start=475&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p>Pozn\u00e1te TRX a zara\u010fujete ho pravidelne do svojho tr\u00e9ningu? Vysk\u00fa\u0161ajte cviky, ktor\u00e9 sme si v \u010dl\u00e1nku op\u00edsali, a dajte n\u00e1m v koment\u00e1roch vedie\u0165, ako sa v\u00e1m p\u00e1\u010dili. Nezabudnite \u010dl\u00e1nok zdie\u013ea\u0165 so svojimi priate\u013emi, ktor\u00ed ur\u010dite ocenia in\u0161pir\u00e1ciu na kvalitn\u00fd tr\u00e9ning s posil\u0148ovac\u00edm syst\u00e9mom.&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\"><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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>V\u010faka cvi\u010deniu s posil\u0148ovac\u00edm syst\u00e9mom m\u00f4\u017eete posilni\u0165 stred tela, vybudova\u0165 svalov\u00fa hmotu a \u00fa\u010dinne schudn\u00fa\u0165. Nau\u010d\u00edme v\u00e1s, ako na to. <\/p>\n","protected":false},"author":129,"featured_media":260555,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6123,6157,6168,6062],"filter_section":[],"filter_attribute":[13021,13016,13014,13013,13018,13012,13015,13017,13020,13026],"class_list":{"0":"post-263708","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-cviky-s-vlastnou-vahou","10":"tag-pomocky-na-cvicenie","11":"tag-trening","12":"filter_attribute-cviky-a-treningy-s-pomockami","13":"filter_attribute-cviky-na-brucho","14":"filter_attribute-cviky-na-chrbat","15":"filter_attribute-cviky-na-hrudnik","16":"filter_attribute-cviky-na-nohy","17":"filter_attribute-cviky-na-ramena","18":"filter_attribute-cviky-na-ruky","19":"filter_attribute-cviky-na-zadok","20":"filter_attribute-cviky-s-vlastnou-vahou","21":"filter_attribute-spravna-technika-cvicenia","22":"h-entry","23":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako cvi\u010di\u0165 so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom? 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