{"id":264543,"date":"2021-06-02T13:30:49","date_gmt":"2021-06-02T11:30:49","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=264543"},"modified":"2023-03-15T11:05:48","modified_gmt":"2023-03-15T10:05:48","slug":"ako-zacat-cvicit-na-workoutovom-ihrisku","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-zacat-cvicit-na-workoutovom-ihrisku\/","title":{"rendered":"Ako za\u010da\u0165 cvi\u010di\u0165 na workoutovom ihrisku?"},"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-zacat-cvicit-na-workoutovom-ihrisku\/#Ako_vyzera_workoutove_ihrisko\" title=\"Ako vyzer\u00e1 workoutov\u00e9 ihrisko?\">Ako vyzer\u00e1 workoutov\u00e9 ihrisko?<\/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-zacat-cvicit-na-workoutovom-ihrisku\/#7_vyhod_cvicenia_na_workoutovom_ihrisku\" title=\"7 v\u00fdhod cvi\u010denia na workoutovom ihrisku\">7 v\u00fdhod cvi\u010denia na workoutovom ihrisku<\/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-zacat-cvicit-na-workoutovom-ihrisku\/#Z_akych_casti_poskladat_trening\" title=\"Z ak\u00fdch \u010dast\u00ed posklada\u0165 tr\u00e9ning\">Z ak\u00fdch \u010dast\u00ed posklada\u0165 tr\u00e9ning<\/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-zacat-cvicit-na-workoutovom-ihrisku\/#5_cvikov_s_ktorymi_na_workoutovom_ihrisku_posilnite_cele_telo\" title=\"5 cvikov, s ktor\u00fdmi na workoutovom ihrisku posiln\u00edte cel\u00e9 telo\">5 cvikov, s ktor\u00fdmi na workoutovom ihrisku posiln\u00edte cel\u00e9 telo<\/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-zacat-cvicit-na-workoutovom-ihrisku\/#Ake_dalsie_cviky_mozete_robit_na_workoutovom_ihrisku\" title=\"Ak\u00e9 \u010fal\u0161ie cviky m\u00f4\u017eete robi\u0165 na workoutovom ihrisku?\">Ak\u00e9 \u010fal\u0161ie cviky m\u00f4\u017eete robi\u0165 na workoutovom ihrisku?<\/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-zacat-cvicit-na-workoutovom-ihrisku\/#Ake_dalsie_pomocky_vyuzijete_na_workoutovom_ihrisku\" title=\"Ak\u00e9 \u010fal\u0161ie pom\u00f4cky vyu\u017eijete na workoutovom ihrisku?\">Ak\u00e9 \u010fal\u0161ie pom\u00f4cky vyu\u017eijete na workoutovom ihrisku?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-cvicit-na-workoutovom-ihrisku\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?&nbsp;\">\u010co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sna\u017e\u00edte sa nabra\u0165 svalov\u00fa hmotu a m\u00e1te pocit, \u017ee dv\u00edhanie \u010diniek je jedinou cestou k vysn\u00edvan\u00e9mu cie\u013eu? Presved\u010d\u00edme v\u00e1s o opaku. V\u00fdborn\u00e9 v\u00fdsledky m\u00f4\u017eete dosiahnu\u0165 aj <strong>cvi\u010den\u00edm na workoutovom ihrisku<\/strong>. V dne\u0161nom \u010dl\u00e1nku v\u00e1s zozn\u00e1mime s jeho v\u00fdhodami. Op\u00ed\u0161eme si, z ak\u00fdch \u010dast\u00ed by sa mal tr\u00e9ning sklada\u0165, \u010falej v\u00e1m uk\u00e1\u017eeme efekt\u00edvne cviky, pri ktor\u00fdch si zamak\u00e1<strong> cel\u00e9 telo<\/strong>. A pokia\u013e m\u00e1te s t\u00fdmto tr\u00e9ningom sk\u00fasenosti, ur\u010dite v\u00e1s pote\u0161ia tipy, ako zv\u00fd\u0161i\u0165 ob\u0165a\u017enos\u0165 a posun\u00fa\u0165 svoje v\u00fdkony zase o stupe\u0148 vy\u0161\u0161ie.<\/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=\"Ako_vyzera_workoutove_ihrisko\"><\/span>Ako vyzer\u00e1 workoutov\u00e9 ihrisko?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f sa povie vonkaj\u0161ie ihrisko, v\u00e4\u010d\u0161ina z v\u00e1s si zrejme predstav\u00ed miesta pln\u00e9 det\u00ed, \u0161m\u00fdka\u010diek a hojda\u010diek, kde ob\u010das stoj\u00ed aj nejak\u00fd ten rebr\u00edk na lezenie. Workoutov\u00e9 ihrisk\u00e1 v\u0161ak vyzeraj\u00fa celkom inak. Zvy\u010dajne s\u00fa <strong>pln\u00e9 bradiel, hr\u00e1zd, r\u00f4znych rebr\u00edn a \u010fal\u0161\u00edch kon\u0161trukci\u00ed<\/strong>, na ktor\u00fdch sa d\u00e1 vykon\u00e1va\u0165 nespo\u010detn\u00e9 mno\u017estvo cvikov. V pr\u00edpade, \u017ee si pom\u00f4\u017eete \u010fal\u0161\u00edm fitness pr\u00edslu\u0161enstvom, odcvi\u010d\u00edte na workoutovom ihrisku bez probl\u00e9mov plnohodnotn\u00fd silov\u00fd tr\u00e9ning cel\u00e9ho tela.<\/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\/06\/iStock-1295852637-1124x749.jpg\" alt=\"Workoutov\u00e9 ihrisko: bradl\u00e1, hrazdy, rebriny a \u010fal\u0161ie kon\u0161trukcie \" class=\"wp-image-262134\" width=\"843\" height=\"562\" title=\"Workoutov\u00e9 ihrisko: bradl\u00e1, hrazdy, rebriny a \u010fal\u0161ie kon\u0161trukcie \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1295852637-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1295852637-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1295852637-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1295852637-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_vyhod_cvicenia_na_workoutovom_ihrisku\"><\/span>7 v\u00fdhod cvi\u010denia na workoutovom ihrisku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak ste e\u0161te tr\u00e9ning na workoutovom ihrisku nevysk\u00fa\u0161ali, predstav\u00edme v\u00e1m nieko\u013eko benefitov<strong>, <\/strong>ktor\u00e9 v\u00e1s presved\u010dia, aby ste mu dali \u0161ancu.<\/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. M\u00f4\u017eete cvi\u010di\u0165 kedyko\u013evek<\/h3>\n\n\n\n<p>Pracujete na zmeny a otv\u00e1racia doba bl\u00edzkych fitness centier v\u00e1m nevyhovuje? Workoutov\u00e9 ihrisko sa tak pon\u00faka ako skvel\u00e1 alternat\u00edva. <strong>M\u00f4\u017eete \u00eds\u0165 cvi\u010di\u0165 pokojne aj nadr\u00e1nom alebo si zamaka\u0165, ke\u010f je vo va\u0161om fitku poledn\u00e1 pauza.<\/strong> Je to len na v\u00e1s. Na vonkaj\u0161om ihrisku sa navy\u0161e nestane, \u017ee by v\u00e1s niekto uprostred s\u00e9rie vyh\u00e1\u0148al, nech u\u017e skon\u010d\u00edte, \u017ee sa bl\u00ed\u017ei uz\u00e1vierka.<\/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\">2. Neplat\u00edte vstup<\/h3>\n\n\n\n<p>Pravideln\u00e9 chodenie do najmodernej\u0161ieho fitka sa m\u00f4\u017ee pekne predra\u017ei\u0165. Vonkaj\u0161ie workoutov\u00e9 ihrisko je preto skvel\u00fdm sp\u00f4sobom, ako <strong>u\u013eavi\u0165 va\u0161ej pe\u0148a\u017eenke a napriek tomu si da\u0165 poriadne do tela<\/strong>.<\/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\">3. Zv\u00fd\u0161ite si hladinu vitam\u00ednu D v tele<\/h3>\n\n\n\n<p>Ak vonku svieti slnko a vy vyraz\u00edte v kr\u00e1tkych \u0161ortk\u00e1ch a tielku cvi\u010di\u0165 na workoutovom ihrisku, je to z\u00e1rove\u0148 v\u00fdborn\u00fd sp\u00f4sob, ako<strong> podpori\u0165 produkciu <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vitam\u00ednu D<\/strong><\/a><strong> v tele<\/strong>. N\u00e1pomocn\u00e9 s\u00fa <strong>UVB l\u00fa\u010de<\/strong> zo slnka, ktor\u00e9 dopadaj\u00fa na na\u0161u poko\u017eku. Dostato\u010dn\u00e1 hladina m\u00e1 vplyv nielen na na\u0161u psychick\u00fa pohodu, ale aj na zdravie kost\u00ed, fungovanie svalov a podobne. <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20133]<\/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\">4. Op\u00e1lite sa<\/h3>\n\n\n\n<p>\u010cokol\u00e1dovohned\u00fa poko\u017eku nemus\u00edte z\u00edska\u0165 len nieko\u013ekohodinov\u00fdm le\u017ean\u00edm pri vode alebo v sol\u00e1riu. Ak pri tr\u00e9ningu zhod\u00edte tri\u010dko a nech\u00e1te slne\u010dn\u00e9 l\u00fa\u010de dopada\u0165 na va\u0161u poko\u017eku, budete po\u010das ka\u017edej s\u00e9rie <strong>pracova\u0165 aj na svojom op\u00e1len\u00ed<\/strong>. A rozhodne to bude omnoho z\u00e1bavnej\u0161\u00ed a lacnej\u0161\u00ed sp\u00f4sob, ako chyti\u0165 bronz.<\/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\/06\/iStock-1289359388-1124x749.jpg\" alt=\"Pre\u010do za\u010da\u0165 cvi\u010di\u0165 na workoutovom ihrisku\" class=\"wp-image-262148\" width=\"843\" height=\"562\" title=\"Pre\u010do za\u010da\u0165 cvi\u010di\u0165 na workoutovom ihrisku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1289359388-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1289359388-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1289359388-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1289359388-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Spestr\u00edte si tr\u00e9ningov\u00fa rutinu<\/h3>\n\n\n\n<p>Chcete pri cvi\u010den\u00ed dlhodobo vydr\u017ea\u0165? Potom je d\u00f4le\u017eit\u00e9, aby v\u00e1s tr\u00e9ning st\u00e1le bavil. To\u010di\u0165 dookola nieko\u013eko cvikov s rovnak\u00fdmi pom\u00f4ckami vo fitku m\u00f4\u017ee by\u0165 u\u017e trochu nuda, \u010do mysl\u00edte? Ob\u010dasn\u00e1 n\u00e1v\u0161teva workoutov\u00e9ho ihriska m\u00f4\u017ee by\u0165 perfektnou pr\u00edle\u017eitos\u0165ou, ako <strong>vybo\u010di\u0165 zo stereotypu a za\u0165a\u017ei\u0165 svaly in\u00fdm sp\u00f4sobom<\/strong>. Je dos\u0165 mo\u017en\u00e9, \u017ee budete prekvapen\u00ed, ako v\u00e1s bud\u00fa po prvom vonkaj\u0161om tr\u00e9ningu bolie\u0165 svaly, o ktor\u00fdch ste doposia\u013e ani nevedeli, \u017ee ich m\u00e1te.<\/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. Prisp\u00f4sob\u00edte tr\u00e9ning svojim potreb\u00e1m<\/h3>\n\n\n\n<p>M\u00e1te strach vyrazi\u0165 na workoutov\u00e9 ihrisko, preto\u017ee neviete robi\u0165 zhyby a celkovo m\u00e1te pocit, \u017ee to nie je ni\u010d pre za\u010diato\u010dn\u00edkov? Tak to sa m\u00fdlite. Pri prv\u00fdch n\u00e1v\u0161tev\u00e1ch m\u00f4\u017ee by\u0165 \u00fa\u017easn\u00fdm pomocn\u00edkom <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-cross-band-level-2-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>odporov\u00e1 guma<\/strong><\/a>,<strong> ktor\u00e1 v\u00e1s bude pri r\u00f4znych cvikoch nad\u013eah\u010dova\u0165<\/strong>, a t\u00fdm ka\u017ed\u00e9 opakovanie zjednodu\u0161\u00ed. Pod\u013ea potreby si potom m\u00f4\u017eete zvoli\u0165 ten\u0161ie gumy, ktor\u00e9 v\u00e1s nad\u013eah\u010dia menej, a\u017e sa dopracujete do situ\u00e1cie, ke\u010f ich nebudete potrebova\u0165. V \u010fal\u0161ej \u010dasti \u010dl\u00e1nku v\u00e1m v\u0161ak predstav\u00edme aj cviky, ktor\u00e9 zvl\u00e1dne \u00fapln\u00fd za\u010diato\u010dn\u00edk bez ak\u00fdchko\u013evek pom\u00f4cok.<\/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. Stan\u00fa sa z v\u00e1s v\u0161estrannej\u0161\u00ed \u0161portovci<\/h3>\n\n\n\n<p>Workoutov\u00e9 ihrisko v\u00e1m umo\u017en\u00ed zara\u010fova\u0165 do tr\u00e9ningu cviky, ku ktor\u00fdm by ste sa v klasickej posil\u0148ovni pravdepodobne nedostali. Je s\u00edce super, \u017ee zdvihnete desiatky kilogramov na bench-presse, sk\u00faste v\u0161ak <strong>vydr\u017ea\u0165 min\u00fatu v stojke na bradl\u00e1ch<\/strong>. To u\u017e tak\u00e9 jednoduch\u00e9 nie je, \u017ee? Vonkaj\u0161ie ihrisko je preto skvel\u00fdm sp\u00f4sobom, ako<strong> roz\u0161\u00edri\u0165 z\u00e1sobn\u00edk svojich \u0161portov\u00fdch zru\u010dnost\u00ed a sta\u0165 sa v\u0161estrannej\u0161\u00edm \u0161portovcom<\/strong>. Ak sme v\u00e1s o benefitoch cvi\u010denia vonku st\u00e1le nepresved\u010dili, \u010fal\u0161ie v\u00fdhody a d\u00f4vody, pre\u010do cvi\u010di\u0165 pod \u0161\u00edrym nebom sa do\u010d\u00edtate v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/outdoorovy-trening-a-ako-zacat-s-cvicenim-vonku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Outdoorov\u00fd tr\u00e9nink \u2013 Pro\u010d a jak za\u010d\u00edt s cvi\u010den\u00edm na \u010derstv\u00e9m vzduchu. (opens in a new tab)\"><strong>Outdoorov\u00fd tr\u00e9ning \u2013 Pre\u010do a ako za\u010da\u0165 s cvi\u010den\u00edm na \u010derstvom vzduchu<\/strong><\/a>.<\/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\/06\/iStock-492789668-1124x722.jpg\" alt=\"Nau\u010dte sa stojku a \u010fal\u0161ie gymnastick\u00e9 prvky na workoutovom ihrisku\" class=\"wp-image-262315\" width=\"843\" height=\"542\" title=\"Nau\u010dte sa stojku a \u010fal\u0161ie gymnastick\u00e9 prvky na workoutovom ihrisku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-492789668-1124x722.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-492789668-400x257.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-492789668-1536x987.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-492789668-2048x1316.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"49009,46027,36058,46021,47623,36310,36280,8151,36229,36211,48997,44941,29118,53680,8186,51082\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Z_akych_casti_poskladat_trening\"><\/span>Z ak\u00fdch \u010dast\u00ed posklada\u0165 tr\u00e9ning<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bola by chyba myslie\u0165 si, \u017ee pr\u00eddete autom k workoutov\u00e9mu ihrisku, odcvi\u010d\u00edte a je hotovo. Aby ste sa vyhli zraneniu a dali v\u00e1\u0161mu telu jasne najavo, \u017ee sa bl\u00ed\u017ei aktivita alebo je naopak na konci, mali by ste dodr\u017eiava\u0165<strong> z\u00e1kladn\u00e9 \u010dasti ka\u017ed\u00e9ho tr\u00e9ningu<\/strong>. Ktor\u00e9 s\u00fa to?<\/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. Rozohriatie<\/h3>\n\n\n\n<p>Rozohriatie je f\u00e1za, ktor\u00fa by ste nikdy nemali presko\u010di\u0165. O to viac je d\u00f4le\u017eit\u00e9 u \u013eud\u00ed, ktor\u00ed cel\u00fd de\u0148 presedeli pri po\u010d\u00edta\u010di a nemali prakticky \u017eiadny pohyb. Cie\u013eom rozohriatia je <strong>pripravi\u0165 srdce, p\u013e\u00faca, svaly a cel\u00e9 telo na to, \u017ee ho \u010dak\u00e1 z\u00e1\u0165a\u017e<\/strong>. Je \u010disto na v\u00e1s, ak\u00fd sp\u00f4sob si zvol\u00edte. Osobne si mysl\u00edm, \u017ee nem\u00e1 zmysel d\u00f4js\u0165 autom k workoutov\u00e9mu ihrisku a tam sk\u00e1ka\u0165 10 min\u00fat cez \u0161vihadlo, aby ste sa rozohriali. Vzh\u013eadom na to, \u017ee sa na miesto, kde budete cvi\u010di\u0165, potrebujete nejako dopravi\u0165, m\u00f4\u017ee by\u0165 t\u00e1to cesta z\u00e1rove\u0148 skvel\u00fdm sp\u00f4sobom, <strong>ako sa pred samotn\u00fdm tr\u00e9ningom rozh\u00fdba\u0165<\/strong>. V z\u00e1vislosti na vzdialenosti sa m\u00f4\u017eete rozhodn\u00fa\u0165, \u010di p\u00f4jdete <strong>na bicykli<\/strong>, zabeh\u00e1te si alebo si zvol\u00edte <strong>svi\u017enej\u0161iu prech\u00e1dzku<\/strong>. Majte v\u0161ak na pam\u00e4ti, \u017ee ide len o rozohriatie, a tak by nebol 15 km beh na workoutov\u00e9 ihrisko tou najlep\u0161ou vo\u013ebou.<\/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\">2. Dynamick\u00fd stre\u010ding<\/h3>\n\n\n\n<p>Hne\u010f ako sa dostanete u\u017e rozohriati na workoutov\u00e9 ihrisko, prich\u00e1dza na rad <strong>dynamick\u00fd stre\u010ding<\/strong>. Pokr\u00fa\u017ete k\u013abmi a postupne rozh\u00fdbte cel\u00e9 telo. Ak neviete, ako na to, sk\u00faste si spomen\u00fa\u0165 na rozcvi\u010dky, ktor\u00e9 ste robili v detstve na hodin\u00e1ch telesnej v\u00fdchovy. Pam\u00e4t\u00e1te sa napr\u00edklad na<strong> predkop\u00e1vanie, kr\u00fa\u017eenie trupom, z\u00e1p\u00e4st\u00edm a na \u010fal\u0161ie cviky<\/strong>? Tak smelo do toho. V\u010faka tejto pr\u00edprave zlep\u0161\u00edte rozsah jednotliv\u00fdch pohybov a zn\u00ed\u017eite riziko zranenia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S rozcvi\u010dkou a rozohriat\u00edm pred tr\u00e9ningom v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 inform\u00e1cie z \u010dl\u00e1nku <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 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\/06\/iStock-1290978041-1124x632.jpg\" alt=\"Dynamick\u00fd stre\u010ding ako rozcvi\u010dka pred tr\u00e9ningom\" class=\"wp-image-262162\" width=\"843\" height=\"474\" title=\"Dynamick\u00fd stre\u010ding ako rozcvi\u010dka pred tr\u00e9ningom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1290978041-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1290978041-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1290978041-1536x864.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1290978041-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Hlavn\u00e1 \u010das\u0165 tr\u00e9ningu<\/h3>\n\n\n\n<p>A teraz prich\u00e1dza na rad <strong>samotn\u00fd tr\u00e9ning<\/strong>. Je \u010disto na v\u00e1s, ako si ho zostav\u00edte, \u010di precvi\u010d\u00edte <strong>cel\u00e9 telo alebo sa naopak zameriate len na ur\u010dit\u00e9 partie<\/strong>. Samozrejme, neprestre\u013ete \u0161tart, a s cvikmi, ktor\u00e9 chcete vysk\u00fa\u0161a\u0165, sa d\u00f4kladne zozn\u00e1mte pred samotn\u00fdm tr\u00e9ningom. To v\u00e1m pom\u00f4\u017ee, aby ste mali spr\u00e1vnu techniku a dosiahli maxim\u00e1lne v\u00fdsledky. Ak na workoutovom ihrisku stretnete aj in\u00fdch \u013eud\u00ed, ktor\u00ed si pri\u0161li zacvi\u010di\u0165, nebojte sa po\u017eiada\u0165 o radu. Sk\u00fasenej\u0161\u00ed \u0161portovci v\u00e1m v za\u010diatkoch istotne pom\u00f4\u017eu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In\u0161pirova\u0165 sa m\u00f4\u017eete tie\u017e odpor\u00fa\u010daniami z \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n \u2013 tipy, tr\u00e9ningy, naj\u010dastej\u0161ie chyby<\/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. Cool down f\u00e1za<\/h3>\n\n\n\n<p>\u010ci u\u017e m\u00e1te za sebou \u0165a\u017ek\u00fd tr\u00e9ning, ke\u010f ste \u0161li na maximum alebo ste e\u0161te na z\u00e1ver zaradili HIIT, na mieste je da\u0165 si aj<strong> tzv. cool down f\u00e1zu<\/strong>. T\u00e1 v\u00e1m pom\u00f4\u017ee spomali\u0165 a <strong>upokoji\u0165 va\u0161u tepov\u00fa frekvenciu<\/strong>. V s\u00favislosti s cvi\u010den\u00edm na workoutovom ihrisku m\u00f4\u017ee ako cool down v\u00fdborne fungova\u0165 jazda na bicykli v miernom tempe, ch\u00f4dza \u010di pomal\u00fd klus.<\/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. Statick\u00fd stre\u010ding<\/h3>\n\n\n\n<p>Posledn\u00e1 f\u00e1za va\u0161ej tr\u00e9ningovej jednotky by mal by\u0165<strong> kr\u00e1tky statick\u00fd stre\u010ding<\/strong>, ktor\u00fd pom\u00f4\u017ee zlep\u0161i\u0165 flexibilitu tela a tie\u017e jeho regener\u00e1ciu. S \u0148ou v\u00e1m napokon m\u00f4\u017eu pom\u00f4c\u0165 aj <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\u017ene pi\u0161tole<\/a> \u010di <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/masazne-valce\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">valce<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/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\/06\/\u0424\u043e\u0442\u043e-13-1-1124x749.jpg\" alt=\"Statick\u00fd stre\u010ding a mas\u00e1\u017ene valce pom\u00e1haj\u00fa s lep\u0161ou regener\u00e1ciou po tr\u00e9ningu\" class=\"wp-image-262176\" width=\"843\" height=\"562\" title=\"Statick\u00fd stre\u010ding a mas\u00e1\u017ene valce pom\u00e1haj\u00fa s lep\u0161ou regener\u00e1ciou po tr\u00e9ningu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-13-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-13-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-13-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-13-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_cvikov_s_ktorymi_na_workoutovom_ihrisku_posilnite_cele_telo\"><\/span>5 cvikov, s ktor\u00fdmi na workoutovom ihrisku posiln\u00edte cel\u00e9 telo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak ste na workoutovom ihrisku nikdy necvi\u010dili, mo\u017eno ani neviete, ako za\u010da\u0165. M\u00e1me pre v\u00e1s 5 z\u00e1kladn\u00fdch cvikov, s pomocou ktor\u00fdch postupne zapoj\u00edte cel\u00e9 telo. Ku ka\u017ed\u00e9mu z nich m\u00e1me aj nieko\u013eko tipov, ako si cvi\u010denie zjednodu\u0161i\u0165 alebo naopak, s\u0165a\u017ei\u0165. V\u010faka tomu by ste mali by\u0165 schopn\u00ed ka\u017ed\u00fd cvik urobi\u0165 8 a\u017e 12-kr\u00e1t, ide\u00e1lne v 3 s\u00e9ri\u00e1ch. Nebojte sa, zvl\u00e1dnu to nielen pokro\u010dil\u00ed \u0161portovci, ale aj za\u010diato\u010dn\u00edci. Tak \u010do, d\u00e1te si s nami tento tr\u00e9ning?&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\" 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-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler 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 na vonkaj\u0161om ihrisku I Street Workout I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/IV8L3Y0y1Hs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh6.googleusercontent.com\/S0dCh4JW0umVt27k7BH3nwIanYBX3x0AAl_exxQ3sucMFhBvPdgI-kXqzVGHecN8bW8hZca8ufAgyGjIiGFUt74gmUEspJJjuNxyqDD4caSbVtoYXzbgOnrRm1boauW12-dbzIMS\" alt=\"Ako urobi\u0165 prv\u00fd zhyb? Pom\u00f4\u017ee v\u00e1m odporov\u00e1 guma\" title=\"Ako urobi\u0165 prv\u00fd zhyb? Pom\u00f4\u017ee v\u00e1m odporov\u00e1 guma\"\/><\/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\">1. Zhyby na hrazde s nadhmatom<\/h3>\n\n\n\n<p><strong>Prim\u00e1rne posil\u0148ujete:<\/strong> svaly hornej \u010dasti tela<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vykonanie cviku:<\/strong> Postavte sa pod hrazdu a chy\u0165te sa jej rukami nadhmatom. \u00dachop by mal by\u0165 o nie\u010do \u0161ir\u0161\u00ed, ne\u017e je \u0161\u00edrka va\u0161ich ramien. Nad\u00fdchnite sa, lopatky tla\u010dte k sebe a s v\u00fddychom pri\u0165ahujte hrudn\u00edk k hrazde.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ako si zjednodu\u0161i\u0165 cvik:<\/strong><\/p>\n\n\n\n<p>Zhyb je komplexn\u00fd cvik, ktor\u00fd zapoj\u00ed ve\u013ek\u00e9 mno\u017estvo svalov hornej polovice tela. Aby ste zvl\u00e1dli zhyb s nadhmatom, je potrebn\u00e9 ma\u0165 u\u017e nejak\u00fa silu, \u010do ka\u017ed\u00fd za\u010diato\u010dn\u00edk nem\u00e1. Av\u0161ak existuj\u00fa mo\u017enosti, ako si tento cvik zjednodu\u0161i\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Zvo\u013ete si ni\u017e\u0161iu hrazdu<\/strong>, ktor\u00fa m\u00e1te pribli\u017ene v \u00farovni o\u010d\u00ed. Zaveste sa na \u0148u, nohy v\u0161ak majte st\u00e1le polo\u017een\u00e9 na zemi. Rukami sa pri\u0165ahujte k hrazde a zadok dv\u00edhajte podobne, ako by ste vst\u00e1vali z drepu.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pom\u00f4\u017ete si <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-cross-band-level-4-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>expanderom<\/strong><\/a><strong>.<\/strong> Zaveste ho na hrazdu (pomocou l\u00ed\u0161\u010dieho uzla) a do spodn\u00e9ho o\u010dka dajte koleno. Zaveste sa na hrazdu a postupujte rovnako ako pri klasickom zhybe.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ako si cvik s\u0165a\u017ei\u0165:<\/strong> Pou\u017eite z\u00e1\u0165a\u017eov\u00fa vestu. Je len na v\u00e1s, \u010di si zvol\u00edte <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zatazova-vesta-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">10 kg<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zatazova-vesta-15-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">15 kg<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zatazova-vesta-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">20 kg<\/a>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Dipy na bradl\u00e1ch<\/h3>\n\n\n\n<p><strong><strong>Prim\u00e1rne posil\u0148ujete:<\/strong> <\/strong>svaly hornej \u010dasti tela<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vykonanie cviku:<\/strong> V\u00fdchodiskov\u00e1 vrchn\u00e1 poz\u00edcia \u2013 ruky m\u00e1te vystret\u00e9 pozd\u013a\u017e tela, dr\u017e\u00edte sa bradiel, nohy s\u00fa mierne pokr\u010den\u00e9. Telo je spevnen\u00e9 a v rovine. Hlavu majte vzpriamen\u00fa, d\u00e1vajte si pozor na to, aby sa v\u00e1m neprepadali ramen\u00e1 a nepribli\u017eovali sa k u\u0161iam. Z\u013eahka sa naklo\u0148te dopredu a pomaly pokr\u010dte lakte, telo ide dolu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ako si zjednodu\u0161i\u0165 cvik:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Zvo\u013ete si ni\u017e\u0161ie bradl\u00e1<\/strong>, aby ste sa mohli po cel\u00fd \u010das vykon\u00e1vania cviku dot\u00fdka\u0165 nohami zeme. M\u00f4\u017eete tak pod\u013ea potreby u\u013eah\u010di\u0165 ruk\u00e1m pr\u00e1cu.<\/li><li><strong>Z\u013eahka sa odrazte od zeme.<\/strong> T\u00fdm si zjednodu\u0161\u00edte f\u00e1zu pohybu, ke\u010f sa vraciate nahor do p\u00f4vodnej poz\u00edcie.<\/li><li><strong>Pou\u017eite expander.<\/strong> Zaveste ho na predn\u00fa stranu bradiel. Ak na to bradl\u00e1 nie s\u00fa prisp\u00f4soben\u00e9, pridajte expander v mieste \u00fachopu medzi dla\u0148 a bradl\u00e1.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ako si s\u0165a\u017ei\u0165 cvik:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>pou\u017eite z\u00e1\u0165a\u017eov\u00fa vestu<\/li><li>pou\u017eite <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/opasok-na-zavazie-dip-belt-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">opasok<\/a> so z\u00e1va\u017e\u00edm<\/li><\/ul>\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\/06\/DSC06314-1-1124x751.jpg\" alt=\"Ako spr\u00e1vne robi\u0165 dipy na bradl\u00e1ch\" class=\"wp-image-262195\" width=\"843\" height=\"563\" title=\"Ako spr\u00e1vne robi\u0165 dipy na bradl\u00e1ch\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSC06314-1-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSC06314-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSC06314-1-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSC06314-1-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Zdvihy n\u00f4h vo vise<\/h3>\n\n\n\n<p><strong><strong>Prim\u00e1rne posil\u0148ujete:<\/strong><\/strong> stred tela<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vykonanie cviku: <\/strong>Zaveste sa na hrazdu a pokr\u010dte nohy. S v\u00fddychom dv\u00edhajte kolen\u00e1 k brade a potom ich pomaly vracajte dole.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ako si zjednodu\u0161i\u0165 cvik:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Pou\u017eite ni\u017e\u0161iu hrazdu, pri ktorej dosiahnete na zem. Po ka\u017edom opakovan\u00ed sa m\u00f4\u017eete nohami dotkn\u00fa\u0165 zeme.&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ako si s\u0165a\u017ei\u0165 cvik:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Dv\u00edhajte nahor vystret\u00e9 nohy namiesto pokr\u010den\u00fdch. <\/li><li>Pou\u017eite <a href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1va\u017eia na \u010dlenky<\/a>.<\/li><\/ul>\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\/06\/iStock-1283557117-1124x750.jpg\" alt=\"Zdvihy n\u00f4h vo vise posil\u0148uj\u00fa bru\u0161n\u00e9 svalstvo\" class=\"wp-image-262209\" width=\"843\" height=\"563\" title=\"Zdvihy n\u00f4h vo vise posil\u0148uj\u00fa bru\u0161n\u00e9 svalstvo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1283557117-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1283557117-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1283557117-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1283557117-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Drepy<\/h3>\n\n\n\n<p><strong><strong>Prim\u00e1rne posil\u0148ujete:<\/strong> <\/strong>nohy, zadok<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vykonanie cviku<\/strong><\/a><strong>:<\/strong> Postavte sa vzpriamene a nohy rozkro\u010dte na \u0161\u00edrku ramien. Stiahnite brucho a ramen\u00e1 tla\u010dte z\u013eahka dozadu. Dlane majte pri sebe pred telom. S n\u00e1dychom cho\u010fte pomaly dolu, zadok tla\u010dte dozadu, nepreh\u00fdbajte sa v chrbte. V dolnej poz\u00edcii zotrvajte 2 sekundy a pomaly sa s v\u00fddychom dv\u00edhajte po rovnakej trajekt\u00f3rii.<\/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\" 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-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Drep a jeho technika \ud83c\udf51 l Zuzana Kardo\u0161ov\u00e1 l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/XMYZbxD5VMQ?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><strong>Ako si zjednodu\u0161i\u0165 cvik:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><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)\">Vyu\u017eite z\u00e1vesn\u00fd posil\u0148ovac\u00ed syst\u00e9m.<\/a> Pri drepovan\u00ed sa ho m\u00f4\u017eete prid\u0155\u017ea\u0165, pr\u00edpadne nemus\u00edte vykon\u00e1va\u0165 pln\u00fd rozsah pohybu, ale len jeho \u010das\u0165, ktor\u00fa zvl\u00e1dnete.<\/li><li>Podobne sa m\u00f4\u017eete pridr\u017eiava\u0165 aj zavesen\u00e9ho expandera.&nbsp;<\/li><li>Pom\u00f4\u017ete si nahor rukami.<\/li><li>Dosadajte na lavi\u010dku.&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ako si s\u0165a\u017ei\u0165 cvik:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Pou\u017eite z\u00e1\u0165a\u017eov\u00fa vestu.<\/li><li>Pou\u017eite <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebell<\/a>.<\/li><li><strong>Pou\u017eite expander.<\/strong> St\u00fapnite na jednu \u010das\u0165 obidvomi nohami, proti\u013eahl\u00fa \u010das\u0165 si dajte za krk na ramen\u00e1. Expander v\u00e1m bude vyv\u00edja\u0165 na telo podobn\u00fd tlak ako \u013eah\u0161ia \u010dinka. Pri vykon\u00e1van\u00ed cviku dbajte na spr\u00e1vnu techniku ako pri klasickom drepe.<\/li><\/ul>\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\/06\/iStock-1268778209-1124x749.jpg\" alt=\"Ako si s\u0165a\u017ei\u0165 drep pomocou expandera\" class=\"wp-image-262223\" width=\"843\" height=\"562\" title=\"Ako si s\u0165a\u017ei\u0165 drep pomocou expandera\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1268778209-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1268778209-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1268778209-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1268778209-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. V\u00fdpady<\/h3>\n\n\n\n<p><strong><strong>Prim\u00e1rne posil\u0148ujete:<\/strong><\/strong> nohy, zadok<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vykonanie cviku:<\/strong> Jednu nohu dajte dopredu, druh\u00fa vystrite opa\u010dn\u00fdm smerom, chrb\u00e1t majte rovn\u00fd. S n\u00e1dychom idete dolu, kolenom nohy vzadu idete k zemi. Neoh\u00fdbajte sa v chrbte ani sa nepreh\u00fdbajte. S v\u00fddychom sa vraciate nahor po rovnakej trajekt\u00f3rii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ako si zjednodu\u0161i\u0165 cvik:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Pou\u017eite z\u00e1vesn\u00fd posil\u0148ovac\u00ed syst\u00e9m. Pri v\u00fdpadoch sa ho m\u00f4\u017eete pridr\u017eiava\u0165, pr\u00edpadne nemus\u00edte vykon\u00e1va\u0165 pln\u00fd rozsah pohybu, ale iba jeho \u010das\u0165, ktor\u00fa zvl\u00e1dnete.<\/li><li>Podobne sa m\u00f4\u017eete pridr\u017eiava\u0165 aj zavesen\u00e9ho expandera.&nbsp;<\/li><li>Pom\u00f4\u017ete si nahor rukami.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ako si s\u0165a\u017ei\u0165 cvik:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Pou\u017eite z\u00e1\u0165a\u017eov\u00fa vestu.&nbsp;<\/li><li>V ruk\u00e1ch dr\u017ete \u010dinky (bu\u010f dr\u017ete jednu obojru\u010dn\u00fa \u010dinku, alebo majte v ka\u017edej ruke jednu).<\/li><li>Nohu vzadu dajte do vy\u0161\u0161ej polohy (polo\u017ete ju na lavi\u010dku, zachy\u0165te do rebriny, pr\u00edpadne umiestnite do posil\u0148ovacieho syst\u00e9mu). Majte spevnen\u00fd stred tela, udr\u017eiavajte stabilitu.<\/li><\/ul>\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\/06\/\u0424\u043e\u0442\u043e-8-1-1124x749.jpg\" alt=\"Precvi\u010dte nohy a zadok pomocou v\u00fdpadov\" class=\"wp-image-262237\" width=\"843\" height=\"562\" title=\"Precvi\u010dte nohy a zadok pomocou v\u00fdpadov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-8-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-8-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-8-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-8-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_dalsie_cviky_mozete_robit_na_workoutovom_ihrisku\"><\/span>Ak\u00e9 \u010fal\u0161ie cviky m\u00f4\u017eete robi\u0165 na workoutovom ihrisku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>k\u013euky<\/strong> \u2013 sk\u00fasi\u0165 m\u00f4\u017eete r\u00f4zne varianty (nohy vo vzduchu zachyten\u00e9 do rebriny za \u010dlenky, nohy zavesen\u00e9 do TRX)<\/li><li><strong>tricepsov\u00e9 dipy <\/strong>\u2013 nohy na zemi, dlane polo\u017een\u00e9 na lavi\u010dke, cviky bud\u00fa n\u00e1ro\u010dnej\u0161ie, ke\u010f polo\u017e\u00edte dlane na zem a nohy za \u010dlenky zaves\u00edte do TRX \u010di zachyt\u00edte do rebriny<\/li><li><strong>musle-up<\/strong> \u2013 cvik vhodn\u00fd pre pokro\u010dil\u00fdch \u0161portovcov, v za\u010diatkoch si m\u00f4\u017eete pom\u00f4c\u0165 expanderom<\/li><li><strong>r\u00fa\u010dkovanie <\/strong>na horizont\u00e1lnom rebr\u00edku vo vzduchu<\/li><li><strong>pr\u00ed\u0165ahy na n\u00edzkych bradl\u00e1ch<\/strong> \u2013 podhmatom sa zaves\u00edte na n\u00edzke bradl\u00e1, nohy m\u00e1te na zemi (vystret\u00e9 alebo pokr\u010den\u00e9), pri\u0165ahujete sa k ty\u010di<\/li><li><strong>L-sit na bradl\u00e1ch<\/strong> \u2013 ruky m\u00e1te pozd\u013a\u017e tela, dr\u017e\u00edte sa bradiel, nohy visia vo vzduchu, sna\u017e\u00edte sa vystret\u00e9 nohy zdvihn\u00fa\u0165 do vzduchu tak, aby s telom zvierali prav\u00fd uhol<\/li><li><strong>sed-\u013eah na rebrine<\/strong> \u2013 zaves\u00edte sa na rebrinu tak, aby ste boli hlavou dolu, postupne so zapojen\u00edm stredu tela dv\u00edhate hlavu ku kolen\u00e1m<\/li><li><strong>v\u00fdstupy na lavi\u010dku<\/strong><\/li><li><strong>v\u00fdskoky na lavi\u010dku<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-1316807268-1124x749.jpg\" alt=\"Preh\u013ead cvikov, ktor\u00e9 m\u00f4\u017eete robi\u0165 na workoutovom ihrisku\" class=\"wp-image-262252\" width=\"843\" height=\"562\" title=\"Preh\u013ead cvikov, ktor\u00e9 m\u00f4\u017eete robi\u0165 na workoutovom ihrisku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1316807268-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1316807268-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1316807268-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1316807268-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Existuje nespo\u010detn\u00e9 mno\u017estvo cvikov, ktor\u00e9 m\u00f4\u017eete na workoutovom ihrisku vysk\u00fa\u0161a\u0165 a pod\u013ea svojich mo\u017enost\u00ed si ich prisp\u00f4sobi\u0165. Cviky vykon\u00e1vajte bu\u010f jednotlivo v s\u00e9ri\u00e1ch, alebo v tzv. supers\u00e9ri\u00e1ch (kombin\u00e1cia zvy\u010dajne dvoch cvikov), pr\u00edpadne si m\u00f4\u017eete z viacer\u00fdch cvikov zostavi\u0165 svoj <strong>vlastn\u00fd kruhov\u00fd tr\u00e9ning<\/strong>. Ak sa chcete nau\u010di\u0165 cvi\u010di\u0165 so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom, ako je napr\u00edklad TRX, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\"Jak cvi\u010dit se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9mem? Seznamte se s \u00fa\u010dinn\u00fdmi cviky na cel\u00e9 t\u011blo. (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-cvicit-so-zavesnym-posilnovacim-systemom-zoznamte-sa-s-ucinnymi-cvikmi-na-cele-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>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<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/IeBrAJWddvj4KYl3HSNm3QRti92AFtohidQlPSMp4l4JFWiffVLI_mCLTEh851ydrL8PogO1OeOR7JLOCbXWHyAm4zlhn3YWppnfFVMwMhLw8opeCXQNJ6oynbMm9cDYEeZ1zmVU\" alt=\"Ak\u00e9 pom\u00f4cky vyu\u017eije \u010dlovek na workoutovom ihrisku?\" title=\"Ak\u00e9 pom\u00f4cky vyu\u017eije \u010dlovek na workoutovom ihrisku?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_dalsie_pomocky_vyuzijete_na_workoutovom_ihrisku\"><\/span>Ak\u00e9 \u010fal\u0161ie pom\u00f4cky vyu\u017eijete na workoutovom ihrisku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak by v\u00e1s vybavenie workoutov\u00e9ho ihriska \u010dasom omrzelo, m\u00f4\u017eete si prinies\u0165 vlastn\u00e9 pom\u00f4cky, v\u010faka ktor\u00fdm roz\u0161\u00edrite svoje mo\u017enosti.<\/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>z\u00e1\u0165a\u017eov\u00e1 vesta<\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/set-posilnovacich-gum-resistance-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovacie gumy&nbsp;<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>odporov\u00e9 gumy<\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>kettlebell&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>z\u00e1vesn\u00fd posil\u0148ovac\u00ed syst\u00e9m (TRX, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zavesny-system-ab-straps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">AB straps<\/a>)<\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.sk\/gymnasticke-kruhy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gymnastick\u00e9 kruhy<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.sk\/svihadlo-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">plyometrick\u00fa debnu<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/medicinbal-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">medicinbal<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacie-lano-battle-rope-12m-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovacie lano<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"hexagon\u00e1ln\u00ed \u010dinku (opens in a new tab)\">hexagon\u00e1lnu jednoru\u010dku<\/a><\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/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?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cvi\u010denie na workoutovom ihrisku je perfektn\u00fdm sp\u00f4sobom, ako <strong>vybo\u010di\u0165 zo svojej tr\u00e9ningovej rutiny<\/strong> v posil\u0148ovni a za\u0165a\u017ei\u0165 telo zase in\u00fdm sp\u00f4sobom. Ak si vyberiete vhodn\u00e9 cviky pre va\u0161u \u0161portov\u00fa \u00farove\u0148, m\u00f4\u017eete dosiahnu\u0165 <strong>v\u00fdborn\u00e9 v\u00fdsledky<\/strong>. Ako bonus si u\u017eijete pohyb na \u010derstvom vzduchu a e\u0161te u\u0161etr\u00edte peniaze za vstup do fitka. To u\u017e za sk\u00fa\u0161ku stoj\u00ed, nie?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zara\u010fujete pravidelne cvi\u010denie na workoutovom ihrisku? <\/strong>Ak \u00e1no, ak\u00fd cvik m\u00e1te najrad\u0161ej? Pode\u013ete sa o svoj n\u00e1zor s nami do koment\u00e1rov a ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, nezabudnite ho zdie\u013ea\u0165 so svojimi priate\u013emi. Tr\u00e9ningov\u00fdch tipov nie je nikdy dos\u0165.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\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\/portable-workout-systems\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPortable workout systems\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Je pre v\u00e1s tr\u00e9ning vo fitku ob\u010das tro\u0161ku nuda? Dajte \u0161ancu workoutov\u00e9mu ihrisku. Vysk\u00fa\u0161ajte si n\u00e1\u0161 tr\u00e9ning a \u010fal\u0161ie cviky, ktor\u00e9 z v\u00e1s urobia v\u0161estrannej\u0161ieho \u0161portovca. <\/p>\n","protected":false},"author":100,"featured_media":262308,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6157,6168,6137,6062],"filter_section":[],"filter_attribute":[13020],"class_list":{"0":"post-264543","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cviky-s-vlastnou-vahou","9":"tag-pomocky-na-cvicenie","10":"tag-silovy-trening","11":"tag-trening","12":"filter_attribute-cviky-s-vlastnou-vahou","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako za\u010da\u0165 cvi\u010di\u0165 na workoutovom ihrisku? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako cvi\u010di\u0165 na workoutovom ihrisku? Vysk\u00fa\u0161ajte cviky na posilnenie tela s vlastnou v\u00e1hou. M\u00f4\u017eete pri nich vyu\u017ei\u0165 odporov\u00e9 gumy a kone\u010dne urobi\u0165 prv\u00fd zhyb.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/ako-zacat-cvicit-na-workoutovom-ihrisku\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako za\u010da\u0165 cvi\u010di\u0165 na workoutovom ihrisku? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ako cvi\u010di\u0165 na workoutovom ihrisku? Vysk\u00fa\u0161ajte cviky na posilnenie tela s vlastnou v\u00e1hou. 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