{"id":312631,"date":"2020-11-09T20:17:00","date_gmt":"2020-11-09T19:17:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=312631"},"modified":"2021-11-22T20:20:20","modified_gmt":"2021-11-22T19:20:20","slug":"ako-si-dat-pri-treningu-doma-naozaj-do-tela-aj-bez-fitness-prislusenstva","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-si-dat-pri-treningu-doma-naozaj-do-tela-aj-bez-fitness-prislusenstva\/","title":{"rendered":"Ako si da\u0165 pri tr\u00e9ningu doma naozaj do tela aj bez fitness pr\u00edslu\u0161enstva"},"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-si-dat-pri-treningu-doma-naozaj-do-tela-aj-bez-fitness-prislusenstva\/#Nezmiznu_mi_svaly_ked_budem_cvicit_len_s_vlastnou_vahou\" title=\"Nezmizn\u00fa mi svaly, ke\u010f budem cvi\u010di\u0165 len s vlastnou v\u00e1hou?\">Nezmizn\u00fa mi svaly, ke\u010f budem cvi\u010di\u0165 len s vlastnou v\u00e1hou?<\/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-si-dat-pri-treningu-doma-naozaj-do-tela-aj-bez-fitness-prislusenstva\/#Ako_by_mal_trening_doma_bez_fitness_prislusenstva_vyzerat\" title=\"Ako by mal tr\u00e9ning doma bez fitness pr\u00edslu\u0161enstva vyzera\u0165?\">Ako by mal tr\u00e9ning doma bez fitness pr\u00edslu\u0161enstva vyzera\u0165?<\/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-si-dat-pri-treningu-doma-naozaj-do-tela-aj-bez-fitness-prislusenstva\/#10_sposobov_ako_urobit_trening_doma_narocnejsim\" title=\"10 sp\u00f4sobov, ako urobi\u0165 tr\u00e9ning doma n\u00e1ro\u010dnej\u0161\u00edm\">10 sp\u00f4sobov, ako urobi\u0165 tr\u00e9ning doma n\u00e1ro\u010dnej\u0161\u00edm<\/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-si-dat-pri-treningu-doma-naozaj-do-tela-aj-bez-fitness-prislusenstva\/#Co_si_zapamatat\" title=\"\u010co si zapam\u00e4ta\u0165?\">\u010co si zapam\u00e4ta\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ak nem\u00e1te vybaven\u00fa dom\u00e1cu posil\u0148ov\u0148u, v\u00fdmena fitness centier za posil\u0148ovanie doma by pre v\u00e1s mohla by celkom nez\u00e1\u017eivn\u00e1. Robi\u0165 drepy s vlastnou v\u00e1hou alebo za pomoci externej z\u00e1\u0165a\u017ee v \u0161t\u00fdle &#8220;\u010do dom dal&#8221;, nemus\u00ed by\u0165, \u017eia\u013e, tak\u00e1 v\u00fdzva, ako ke\u010f si v klietke nalo\u017e\u00edte z\u00e1\u0165a\u017e, ktor\u00e1 sa pribli\u017euje v\u00e1\u0161mu osobn\u00e9mu maximu a pok\u00fa\u0161ate sa o rekord. <strong>Aj pri tr\u00e9ningu doma a bez fitness pr\u00edslu\u0161enstva si v\u0161ak m\u00f4\u017eete da\u0165 poriadne do tela!<\/strong> Sta\u010d\u00ed pozna\u0165 zop\u00e1r tipov, ktor\u00e9 v\u00e1m predstav\u00edme v dne\u0161nom \u010dl\u00e1nku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nezmiznu_mi_svaly_ked_budem_cvicit_len_s_vlastnou_vahou\"><\/span>Nezmizn\u00fa mi svaly, ke\u010f budem cvi\u010di\u0165 len s vlastnou v\u00e1hou?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>K prv\u00fdm strat\u00e1m svalov\u00fdch bielkov\u00edn doch\u00e1dza v\u0161eobecne najsk\u00f4r v \u010dasovom rozmedz\u00ed <strong>10 &#8211; 14 dn\u00ed bez tr\u00e9ningu.<\/strong> M\u00e1te v\u0161ak aj napriek tomu pocit, \u017ee s\u00fa va\u0161e svaly po p\u00e1r d\u0148och bez tr\u00e9ningu men\u0161ie? Za to m\u00f4\u017ee <strong>\u00fabytok svalov\u00e9ho glykog\u00e9nu a vody<\/strong>, ktor\u00fd m\u00e1 na svedom\u00ed tr\u00e9ningov\u00e1 pauza. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f vezmeme do \u00favahy, \u017ee z\u00e1kladn\u00e9 odpor\u00fa\u010danie pre spr\u00e1vne nastaven\u00fd tr\u00e9ningov\u00fd pl\u00e1n m\u00e1 podobu 3 &#8211; 4 tr\u00e9ningov t\u00fd\u017edenne s 3 cvikmi na ve\u013ek\u00fa svalov\u00fa partiu a 2 cvikmi na men\u0161iu svalov\u00fa partiu, v 3 &#8211; 4 pracovn\u00fdch s\u00e9ri\u00e1ch, vych\u00e1dza z toho nasleduj\u00face. <strong>Na udr\u017eanie svalovej hmoty by v tomto kontexte mal sta\u010di\u0165 tr\u00e9ning cel\u00e9ho tela zhruba dvakr\u00e1t t\u00fd\u017edenne, s 1 &#8211; 2 poctiv\u00fdmi cvikmi na svalov\u00fa partiu<\/strong>, ktor\u00e9 sa po\u010dtom opakovan\u00ed pribl\u00ed\u017eia svalov\u00e9mu zlyhaniu. <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>Ako vid\u00edte, ak\u00fdko\u013evek tr\u00e9ning je lep\u0161\u00ed ne\u017e \u017eiadny tr\u00e9ning. Tr\u00fafam si tvrdi\u0165, \u017ee v\u00e4\u010d\u0161ina \u013eud\u00ed cvi\u010d\u00ed viackr\u00e1t t\u00fd\u017edenne, ale hlavn\u00fdm probl\u00e9mom je udr\u017eanie intenzity tr\u00e9ningu bez fitness pr\u00edslu\u0161enstva.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_by_mal_trening_doma_bez_fitness_prislusenstva_vyzerat\"><\/span>Ako by mal tr\u00e9ning doma bez fitness pr\u00edslu\u0161enstva vyzera\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>V prvom rade by v\u00e1s mal bavi\u0165 a mal by by\u0165 pre v\u00e1s dostato\u010dnou v\u00fdzvou.<\/li><li>Takisto ako v posil\u0148ovni, aj doma by mal by\u0165 n\u00e1ro\u010dn\u00fd a intenz\u00edvny.<\/li><li>S\u00e9rie by ste mali odcvi\u010di\u0165 takmer a\u017e do zlyhania svalov.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Samozrejme, niekto m\u00f4\u017ee cvi\u010di\u0165 kliky alebo drepy s vlastnou v\u00e1hou po\u010das cel\u00e9ho dielu ob\u013e\u00faben\u00e9ho seri\u00e1lu a \u010fal\u0161\u00ed je bl\u00edzko zlyhaniu svalov po 20 opakovaniach. Preto je potrebn\u00e9 h\u013eada\u0165 sp\u00f4soby, ako si urobi\u0165 tr\u00e9ning n\u00e1ro\u010dnej\u0161\u00edm a zv\u00fd\u0161i\u0165 jeho intenzitu. Nemali by ste zab\u00fada\u0165 ani na kvalitn\u00fa v\u00fd\u017eivu s dostato\u010dn\u00fdm pr\u00edjmom bielkov\u00edn. Ak si neviete da\u0165 rady so zostaven\u00edm tr\u00e9ningu doma, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <strong><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=\"Ako zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n na cvi\u010denie doma? (opens in a new tab)\">Ako zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n na cvi\u010denie doma?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-1124x751.jpg\" alt=\"Ke\u010f prestanem cvi\u010di\u0165, za ak\u00fd \u010das za\u010dn\u00fa mizn\u00fa\u0165 svaly?\" class=\"wp-image-194521\" width=\"843\" height=\"563\" title=\"Ke\u010f prestanem cvi\u010di\u0165, za ak\u00fd \u010das za\u010dn\u00fa mizn\u00fa\u0165 svaly?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-2048x1369.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\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_sposobov_ako_urobit_trening_doma_narocnejsim\"><\/span>10 sp\u00f4sobov, ako urobi\u0165 tr\u00e9ning doma n\u00e1ro\u010dnej\u0161\u00edm<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Spoma\u013ete r\u00fdchlos\u0165 vykon\u00e1vania cviku<\/h3>\n\n\n\n<p>Pri pl\u00e1novan\u00ed silov\u00e9ho tr\u00e9ningu sa v\u0161eobecne ve\u013emi \u010dasto prehliada premenn\u00e1 <strong>\u010das pod nap\u00e4t\u00edm<\/strong> (TUT \u2013 Time Under Tension). Tento \u00fadaj vyjadruje, ako dlho vykon\u00e1vate jedno opakovanie alebo s\u00e9riu v r\u00e1mci jedn\u00e9ho cviku \u010di svalovej partie. <strong>Jednoducho ide o \u010das, ke\u010f je sval za\u0165a\u017een\u00fd a pracuje.<\/strong> Na druh\u00fa stranu to v\u0161ak nie je potrebn\u00e9 preh\u00e1\u0148a\u0165. Maxim\u00e1lny odhadovan\u00fd \u010das vykon\u00e1vania jedn\u00e9ho opakovania vo vz\u0165ahu k hypertrofii svalov by mal by\u0165 pod\u013ea Shoenfelda (2015) <strong>8 sek\u00fand.<\/strong> \u0160t\u00fadie nazna\u010duj\u00fa, \u017ee \u010das dlh\u0161\u00ed ako 10 sek\u00fand je z tohto poh\u013eadu sk\u00f4r kontraprodukt\u00edvny. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sami ur\u010dite dobre viete, \u017ee seka\u0165 drepy alebo kliky ve\u013emi r\u00fdchlo nie je tak\u00e9 n\u00e1ro\u010dn\u00e9, ako ke\u010f tempo spomal\u00edte, a to najm\u00e4 v excentrickej f\u00e1ze pohybu (dole do krajnej polohy). V\u00e4\u010d\u0161\u00ed d\u00f4raz na excentrick\u00fa f\u00e1zu pohybu vedie aj k v\u00e4\u010d\u0161iemu &#8220;svalov\u00e9mu po\u0161kodeniu&#8221; sp\u00f4soben\u00e9mu tr\u00e9ningom, a teda aj silnej\u0161iemu stimulu hypertrofie svalov. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si chcete roz\u0161\u00edri\u0165 z\u00e1sobu cvikov, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/12-cvikov-s-vlastnou-vahou-ktore-vas-dostanu-do-formy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"12 cvikov s vlastnou v\u00e1hou, ktor\u00e9 v\u00e1s dostan\u00fa do formy.&nbsp; (opens in a new tab)\"><strong>12 cvikov s vlastnou v\u00e1hou, ktor\u00e9 v\u00e1s dostan\u00fa do formy<\/strong>.&nbsp;<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><h3 id=\"block-a1366a37-fddd-4dd9-8640-e17c08e29f96\" class=\"block-editor-rich-text__editable is-style-default block-editor-block-list__block wp-block rich-text\" tabindex=\"0\" role=\"group\" contenteditable=\"true\" aria-multiline=\"true\" aria-label=\"Block: Heading\" data-block=\"a1366a37-fddd-4dd9-8640-e17c08e29f96\" data-type=\"core\/heading\" data-title=\"Heading\"><strong data-rich-text-format-boundary=\"true\">Ako prakticky vyu\u017ei\u0165 spomalenie tempa vykon\u00e1vania cviku?<\/strong><\/h3><\/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>Najm\u00e4 v excentrickej f\u00e1ze pohybu, ke\u010f idete do krajnej polohy, <strong>spoma\u013ete<\/strong> a v duchu po\u010d\u00edtajte zhruba do 6. N\u00e1sledne prejdite sp\u00e4\u0165 do v\u00fdchodiskovej polohy. Tak\u00e9to opakovanie by malo trva\u0165 zhruba 8 sek\u00fand.<strong> Bonusom je aj <\/strong>v\u00e4\u010d\u0161ie zapojenie stredu tela<strong>, ktor\u00e9 sa zv\u00e4\u010d\u0161\u00ed napr\u00edklad pri spomalen\u00ed kliku.<\/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-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">2. Zr\u00fdchlite a vysk\u00fa\u0161ajte HIIT alebo plyometrick\u00fd tr\u00e9ning<\/h3>\n\n\n\n<p>Zr\u00fdchlenie tempa je typick\u00e9 pre HIIT a plyometrick\u00e9 tr\u00e9ningy. Existuje mnoho <a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/watch?v=71nATxECdTg\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>HIIT<\/strong> <strong>tr\u00e9ningo<\/strong><\/a><strong><a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/watch?v=71nATxECdTg\" target=\"_blank\" rel=\"noreferrer noopener\">v<\/a><\/strong>, ktor\u00e9 si m\u00f4\u017eete vytvori\u0165 aj vy sami takmer z ak\u00e9hoko\u013evek pohybu. <strong>Sta\u010d\u00ed v\u00e1m strieda\u0165 intervaly maxim\u00e1lneho nasadenia s intervalmi odpo\u010dinku, v pomere pribli\u017ene 2:1.<\/strong> D\u00e1te si tak do tela trochu in\u00fdm sp\u00f4sobom, a to pomocou dom\u00e1ceho kardia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK-750x1124.jpg\" alt=\"10 sp\u00f4sobov, ako urobi\u0165 tr\u00e9ning doma n\u00e1ro\u010dnej\u0161\u00edm\" class=\"wp-image-194547\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK.jpg 1125w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Pomocou HIIT tr\u00e9ningu sp\u00e1lite v\u00e4\u010d\u0161ie mno\u017estvo energie a efekt\u00edvnej\u0161ie zamak\u00e1te aj na fyzickej kond\u00edcii <\/strong>ne\u017e klasick\u00fdm kardiom. HIIT je zvy\u010dajne 30 min\u00fat intenz\u00edvneho cvi\u010denia. V\u010faka efektu After Burn je <strong> po tr\u00e9ningu v\u00e1\u0161 metabolizmus zr\u00fdchlen\u00fd na nieko\u013eko \u010fal\u0161\u00edch hod\u00edn. <\/strong>Sp\u00e1lite tak o nie\u010do viac energie aj v pokoji a bez n\u00e1mahy. <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><strong data-rich-text-format-boundary=\"true\">Plyometrick\u00fd tr\u00e9ning sa vyu\u017e\u00edva takmer vo v\u0161etk\u00fdch \u0161portoch na zv\u00fd\u0161enie r\u00fdchlosti, dynamiky a v\u00fdbu\u0161nosti. <\/strong>Jeho cie\u013eom je r\u00fdchle striedanie excentrickej a koncentrickej f\u00e1zy pohybu, ke\u010f po dopade z v\u00fdskoku nasleduje okam\u017eit\u00fd v\u00fdskok. M\u00f4\u017eeme uvies\u0165 napr\u00edklad drepy s v\u00fdskokom, alebo v\u00fdskoky na debnu vykon\u00e1van\u00e9 s maxim\u00e1lnym \u00fasil\u00edm, aby do\u0161lo k aktiv\u00e1cii r\u00fdchlych svalov\u00fdch vl\u00e1kien a rozvoju sily. Plyometrick\u00fd tr\u00e9ning zvy\u0161uje aj v\u00fdkonnos\u0165 neurosvalov\u00e9ho syst\u00e9mu, a preto ste potom schopn\u00ed robi\u0165 v\u0161etko o nie\u010do r\u00fdchlej\u0161ie. <span style=\"color: #ff6600;\"><span class=\"tadv-color\">[10]<\/span>&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><h3 id=\"block-71184946-c52f-403e-bf87-f9cb539abc3b\" class=\"block-editor-rich-text__editable is-style-default block-editor-block-list__block wp-block is-selected rich-text\" tabindex=\"0\" role=\"group\" contenteditable=\"true\" aria-multiline=\"true\" aria-label=\"Block: Heading\" data-block=\"71184946-c52f-403e-bf87-f9cb539abc3b\" data-type=\"core\/heading\" data-title=\"Heading\"><strong data-rich-text-format-boundary=\"true\">Ako na HIIT alebo plyometrick\u00fd tr\u00e9ning?<\/strong><\/h3><\/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 data-rich-text-format-boundary=\"true\">Namiesto po\u010dtu opakovan\u00ed sa zamerajte na \u010das.<\/strong> Na HIIT tr\u00e9ning m\u00f4\u017eete vyu\u017ei\u0165 aj \u010dasova\u010d mnoh\u00fdch aplik\u00e1ci\u00ed. Ve\u013emi ob\u013e\u00faben\u00fd je form\u00e1t tabaty, ke\u010f po\u010das 8 s\u00e9ri\u00ed 20 sek\u00fand cvi\u010d\u00edte a 10 sek\u00fand odpo\u010d\u00edvate. V r\u00e1mci plyometrick\u00e9ho tr\u00e9ningu by odpo\u010dinkov\u00fd interval mal trva\u0165 zhruba 30 &#8211; 60 sek\u00fand alebo 3 &#8211; 5-n\u00e1sobok odcvi\u010den\u00e9ho \u010dasu.<\/li><\/ul>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Vyu\u017eite naplno cel\u00fd rozsah pohybu<\/h3>\n\n\n\n<p>Prem\u00fd\u0161\u013eali ste niekedy o tom, \u010di naplno vyu\u017e\u00edvate potenci\u00e1l ka\u017ed\u00e9ho cviku a cel\u00fd rozsah pohybu? <strong>To znamen\u00e1, \u017ee pri <a class=\"ek-link 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)\">d<\/a><\/strong><a class=\"ek-link 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>repoch<\/strong><\/a><strong> p\u00f4jdete v dolnej f\u00e1ze pohybu \u010do najni\u017e\u0161ie, a to ist\u00e9 napr\u00edklad pri klikoch alebo v\u00fdpadoch. <\/strong>D\u00f4jde tak k v\u00e4\u010d\u0161iemu natiahnutiu svalov\u00fdch vl\u00e1kien, vyu\u017eitiu pln\u00e9ho potenci\u00e1lu cviku a efekt\u00edvnej\u0161iemu budovaniu svalov a sily. Ak zatia\u013e nem\u00e1te silu ani mobilitu na vykonanie hlbok\u00e9ho drepu, pracujte na zlep\u0161en\u00ed napr\u00edklad v podobe &#8220;\u010diasto\u010dn\u00fdch drepov&#8221; do va\u0161ej krajnej poz\u00edcie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Efekt\u00edvnos\u0165 vyu\u017eitia cel\u00e9ho rozsahu pohybu demon\u0161trovala aj \u0161t\u00fadia, ktor\u00e1 testovala vyu\u017eitie rozsahu pohybu pri cvi\u010den\u00ed bench pressu. (Ne)prekvapivo, <strong>najv\u00e4\u010d\u0161ie zlep\u0161enie dosiahla skupina cvi\u010dencov, ktor\u00e1 vyu\u017e\u00edvala cel\u00fd rozsah pohybu<\/strong>, v porovnan\u00ed s vyu\u017eit\u00edm 1\/3 alebo 2\/3 maxim\u00e1lneho rozsahu pohybu. <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=\"is-style-default wp-block-heading\">4. Vydr\u017ete chv\u00ed\u013eu v krajnej polohe cviku, vyu\u017ei\u0165 m\u00f4\u017eete aj pulzovanie<\/h3>\n\n\n\n<p>\u010eal\u0161\u00edm n\u00e1strojom na dosiahnutie v\u00e4\u010d\u0161ej svalovej tenzie, a t\u00fdm aj v\u00e4\u010d\u0161ej n\u00e1ro\u010dnosti tr\u00e9ningu, je <strong>chv\u00ed\u013ekov\u00e9 zastavenie<\/strong> (1 &#8211; 3 sekundy), alebo <strong>vyu\u017eitie mal\u00fdch pohybov hore a dole (&#8220;pulzovanie&#8221;) v spodnej polohe cviku.<\/strong> Ak na seba budete dostato\u010dne pr\u00edsni, u\u017e po prv\u00fdch p\u00e1r opakovaniach poc\u00edtite p\u00e1lenie svalov, ktor\u00e9 zna\u010d\u00ed v\u00e4\u010d\u0161iu n\u00e1ro\u010dnos\u0165 cvi\u010denia. Odrazi\u0165 sa m\u00f4\u017eete napr\u00edklad od 5 alebo 10 mal\u00fdch pohybov hore a dole (pulzov) v bl\u00edzkosti spodnej krajnej polohy, napr\u00edklad drepu, a n\u00e1sledne \u00eds\u0165 sp\u00e4\u0165 do v\u00fdchodiskovej polohy v stoji. Zapoj\u00edte tak cel\u00fd rozsah pohybu a naplno vyu\u017eijete v\u0161etky f\u00e1zy pohybu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Vysk\u00fa\u0161ajte unilater\u00e1lne cviky<\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Jednostrann\u00fd (unilater\u00e1lny) pohyb<\/strong> pri niektor\u00fdch cvikoch prirodzene neurob\u00edte, ale pri mnoh\u00fdch to mo\u017en\u00e9 je. Pr\u00edkladom m\u00f4\u017ee by\u0165 <strong>drep na jednej nohe alebo plank s oporou na jednej ruke.<\/strong> Za\u010dnete tak viac pracova\u0165 aj na stabilite po\u010das cvi\u010denia a v pr\u00edpade planku na jednej ruke viac zapoj\u00edte aj \u0161ikm\u00e9 bru\u0161n\u00e9 svaly. \u010eal\u0161\u00edm pr\u00edkladom je <strong>jednostrann\u00e9 upa\u017eovanie s vyu\u017eit\u00edm f\u013ea\u0161ky s vodou alebo v r\u00e1mci mo\u017enost\u00ed plnej n\u00e1kupnej ta\u0161ky<\/strong>, ke\u010f op\u00e4\u0165 d\u00f4jde k o nie\u010do v\u00e4\u010d\u0161iemu zapojeniu svalov stredu tela.<\/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, ak\u00e9 v\u00fdhody prin\u00e1\u0161a cvi\u010denie planku, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <strong><a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-s-vami-stane-ked-budete-robit-plank-kazdy-den\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"\u010co sa s vami stane, ke\u010f budete robi\u0165 plank ka\u017ed\u00fd de\u0148. (opens in a new tab)\">\u010co sa s vami stane, ke\u010f budete robi\u0165 plank ka\u017ed\u00fd de\u0148.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/image-1-1124x749.jpeg\" alt=\"Urobte viac opakovan\u00ed a spoma\u013ete vykon\u00e1vanie cviku\" class=\"wp-image-194561\" width=\"843\" height=\"562\" title=\"Urobte viac opakovan\u00ed a spoma\u013ete vykon\u00e1vanie cviku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-1-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-1.jpeg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Urobte viac opakovan\u00ed<\/h3>\n\n\n\n<p>Mo\u017eno je to \u00faplne jasn\u00e1 met\u00f3da, ako urobi\u0165 tr\u00e9ning n\u00e1ro\u010dnej\u0161\u00edm, ale za zmienku stoj\u00ed. Odcvi\u010denie viacer\u00fdch opakovan\u00ed ocen\u00edte hlavne ak nepou\u017e\u00edvate extern\u00fa z\u00e1\u0165a\u017e a cviky pre v\u00e1s za\u010d\u00ednaj\u00fa by\u0165 a\u017e pr\u00edli\u0161 \u013eahk\u00e9. <strong>V\u00e4\u010d\u0161\u00edm po\u010dtom opakovan\u00ed dosiahnete metabolick\u00fd stres<\/strong>, ktor\u00fd je jedn\u00fdm z mechanizmov stimuluj\u00facich rast svalov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. Skr\u00e1\u0165te interval odpo\u010dinku<\/h3>\n\n\n\n<p>Skr\u00e1ten\u00edm pauzy medzi s\u00e9riami d\u00f4jde k odcvi\u010deniu cviku v krat\u0161om \u010dase, \u010do vedie k v\u00e4\u010d\u0161iemu metabolick\u00e9mu stresu, podobne ako v predch\u00e1dzaj\u00facom pr\u00edpade. <strong>Svaly jednoducho viac pracuj\u00fa.<\/strong> Za\u010dnite interval odpo\u010dinku skracova\u0165 napr\u00edklad po 10 sekund\u00e1ch, v z\u00e1vislosti od va\u0161ich sk\u00fasenost\u00ed s cvi\u010den\u00edm.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">8. Za\u0165a\u017eujte svaly pod in\u00fdm uhlom<\/h3>\n\n\n\n<p>\u010co urob\u00edte, ke\u010f bud\u00fa pre v\u00e1s oby\u010dajn\u00e9 kliky a\u017e pr\u00edli\u0161 jednoduch\u00e9? Spr\u00e1vne, <strong>opriete si nohy o vyv\u00fd\u0161en\u00fa podlo\u017eku<\/strong>, ako napr\u00edklad gau\u010d, stoli\u010dku alebo st\u00f4l. D\u00f4jde tak k v\u00e4\u010d\u0161iemu za\u0165a\u017eeniu hornej polovice tela, \u010d\u00edm svaly don\u00fatite viac pracova\u0165. Rovnak\u00fd princ\u00edp m\u00f4\u017eete vyu\u017ei\u0165 napr\u00edklad aj pri cvi\u010den\u00ed &#8220;mostu&#8221; (glute bridge), ke\u010f si nohy op\u00e4\u0165 opriete o vyv\u00fd\u0161en\u00fa podlo\u017eku a efekt\u00edvnej\u0161ie precvi\u010d\u00edte najm\u00e4 zadok a zadn\u00fa stranu stehien.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">9. Bu\u010fte kreat\u00edvni a kombinujte typy cvi\u010den\u00ed<\/h3>\n\n\n\n<p>Ako si tr\u00e9ning okoreni\u0165 a urobi\u0165 ho e\u0161te n\u00e1ro\u010dnej\u0161\u00edm? <strong>Skombinujte viac typov cvi\u010denia do jedn\u00e9ho.<\/strong> Pribl\u00ed\u017eime si to na pr\u00edklade drepu s vyu\u017eit\u00edm statickej v\u00fddr\u017ee alebo pulzovania a plyometrie. Na za\u010diatok odcvi\u010dte 10 drepov, potom sa pribl\u00ed\u017ete k spodnej krajnej poz\u00edcii, a bu\u010f v nej 10 sek\u00fand vydr\u017ete, alebo urobte 10 mal\u00fdch pohybov smerom hore a dole (&#8220;pulzovanie&#8221;). Cel\u00fa s\u00e9riu zakon\u010dite drepmi s v\u00fdskokom. Ako si cvik urobi\u0165 n\u00e1ro\u010dnej\u0161\u00edm, je u\u017e na v\u00e1s a va\u0161ich schopnostiach, mo\u017enost\u00ed je ve\u013ea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">10. Ako extern\u00fa z\u00e1\u0165a\u017e vyu\u017eite v\u0161etko, \u010do dom d\u00e1<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">Jedlo v konzerve, <\/strong>ako napr\u00edklad c\u00edcer alebo fazu\u013ea, r\u00f4zne ve\u013ek\u00e9 <strong>plastov\u00e9 f\u013ea\u0161ky naplnen\u00e9 vodou alebo pieskom. <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/flasa-hydrator-1-89-l-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Hydr\u00e1tory (opens in a new tab)\">Hydr\u00e1tory<\/a> a sudy<\/strong> na vodu m\u00f4\u017eete vyu\u017ei\u0165 ako z\u00e1\u0165a\u017e namiesto klasick\u00fdch \u010diniek.<\/li><li><strong data-rich-text-format-boundary=\"true\">Ruksak alebo batoh naplnen\u00fd knihami<\/strong> \u010di plastov\u00fdmi f\u013ea\u0161kami s vodou<strong> vyu\u017eijete ako z\u00e1\u0165a\u017e pri drepoch, v\u00fdpadoch a \u010fal\u0161\u00edch cvikoch na spodn\u00fa polovicu tela, takisto ako pri planku alebo klikoch.<\/strong><\/li><li><strong data-rich-text-format-boundary=\"true\">N\u00e1kupn\u00e9 ta\u0161ky naplnen\u00e9 knihami alebo plastov\u00fdmi f\u013ea\u0161kami s vodou<\/strong> ocen\u00edte najm\u00e4 pri cvikoch na biceps, triceps alebo ramen\u00e1.<\/li><li><strong data-rich-text-format-boundary=\"true\">Kusy n\u00e1bytku<\/strong>, ktor\u00e9 s\u00fa vhodn\u00e9 na manipul\u00e1ciu a nehroz\u00ed, \u017ee by ste zranili seba alebo niekoho \u010fal\u0161ieho, alebo zni\u010dili byt. Ak m\u00e1te v ob\u00fdva\u010dke men\u0161\u00ed mas\u00edvny st\u00f4l, m\u00f4\u017eete ho vyu\u017ei\u0165 napr\u00edklad na pr\u00ed\u0165ahy na chrb\u00e1t. Stoli\u010dka alebo gau\u010d zase posl\u00fa\u017eia ako opora pri tricepsov\u00fdch alebo be\u017en\u00fdch klikoch.<\/li><li><strong data-rich-text-format-boundary=\"true\">Prem\u00fd\u0161\u013eate, ako si urobi\u0165 olympijsk\u00fa ty\u010d?<\/strong> Vezmite star\u00fa <strong>dreven\u00fa metlu<\/strong> alebo nieko\u013eko rokov nepou\u017e\u00edvan\u00fa <strong>hokejku<\/strong> a <strong>na ka\u017ed\u00fa stranu si ako z\u00e1va\u017eie dajte n\u00e1kupn\u00e9 ta\u0161ky alebo batoh<\/strong>, takisto naplnen\u00fd knihami. Ich polohu m\u00f4\u017eete zafixova\u0165 izola\u010dnou alebo kobercovou p\u00e1skou.<\/li><li><strong data-rich-text-format-boundary=\"true\">Vyu\u017eite svojho partnera alebo partnerku<\/strong>, najm\u00e4 pri cvi\u010den\u00ed drepov, klikov alebo v\u00fddr\u017ee v planku. Samozrejme, nemus\u00ed sa na v\u00e1s zav\u00e1\u017ei\u0165 plnou v\u00e1hou, sta\u010d\u00ed, ke\u010f v\u00e1m napr\u00edklad pri planku polo\u017e\u00ed nohy na chrb\u00e1t.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zrazu ste doma objavili takmer cel\u00fa posil\u0148ov\u0148u, v\u0161ak? Ak nechcete takto improvizova\u0165, zaobstarajte si <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-a-expandery\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"posil\u0148ovacie gumy (opens in a new tab)\">posil\u0148ovacie gumy<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zavesne-posilnovacie-systemy\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"z\u00e1vesn\u00fd posil\u0148ovac\u00ed syst\u00e9m (opens in a new tab)\">z\u00e1vesn\u00fd posil\u0148ovac\u00ed syst\u00e9m<\/a> alebo \u010dinky na vybavenie dom\u00e1cej posil\u0148ovne.<\/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 tr\u00e1pi strata motiv\u00e1cie k cvi\u010deniu, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/5-tipov-vdaka-ktorym-zostanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>5 tipov, v\u010faka ktor\u00fdm zostanete akt\u00edvni, motivovan\u00ed a neprestanete cvi\u010di\u0165 ani doma.<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-1124x749.jpg\" alt=\"Bu\u010fte kreat\u00edvni, kombinujte typy cvi\u010den\u00ed a vyu\u017eite ako z\u00e1\u0165a\u017e v\u0161etko, \u010do dom d\u00e1\" class=\"wp-image-194579\" width=\"843\" height=\"562\" title=\"Bu\u010fte kreat\u00edvni, kombinujte typy cvi\u010den\u00ed a vyu\u017eite ako z\u00e1\u0165a\u017e v\u0161etko, \u010do dom d\u00e1\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_zapamatat\"><\/span>\u010co si zapam\u00e4ta\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Tr\u00e9ning doma bez fitness pr\u00edslu\u0161enstva nemus\u00ed by\u0165 nuda <\/strong>a u\u017e v\u00f4bec sa nemus\u00edte b\u00e1\u0165, \u017ee si pri \u0148om ned\u00e1te dostato\u010dne do tela. Samozrejme, nie je to tak\u00e9 n\u00e1ro\u010dn\u00e9 ako v posil\u0148ovni, kde ste zvyknut\u00ed si na drep nalo\u017ei\u0165 &#8220;stovku&#8221;, ale kto chce, h\u013ead\u00e1 sp\u00f4soby. Zauj\u00edmav\u00fd je aj fakt, \u017ee na udr\u017eanie svalovej hmoty v\u00e1m sta\u010d\u00ed odcvi\u010di\u0165 zhruba 1 &#8211; 2 tr\u00e9ningy t\u00fd\u017edenne s 1 &#8211; 2 poctiv\u00fdmi cvikmi na svalov\u00fa partiu, ktor\u00e9 sa po\u010dtom opakovan\u00ed pribl\u00ed\u017eia svalov\u00e9mu zlyhaniu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Z be\u017en\u00fdch vec\u00ed, ktor\u00e9 m\u00e1te doma, si m\u00f4\u017eete vytvori\u0165 extern\u00fa z\u00e1\u0165a\u017e<\/strong>, ktor\u00e1 v\u00e1m tr\u00e9ning s\u0165a\u017e\u00ed. In\u0161pir\u00e1ciou v\u00e1m m\u00f4\u017ee by\u0165 dne\u0161n\u00fd \u010dl\u00e1nok. Napr\u00edklad, tak\u00e1 statick\u00e1 v\u00fddr\u017e v hlbokom drepe d\u00e1 poriadne zabra\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako sa s cvi\u010den\u00edm doma vyrovn\u00e1vate vy? Pode\u013ete sa s nami v koment\u00e1roch o svoje rady, tipy, vychyt\u00e1vky, ktor\u00e9 v r\u00e1mci dom\u00e1ceho tr\u00e9ningu vyu\u017e\u00edvate. Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil a bol pre v\u00e1s u\u017eito\u010dn\u00fd, podporte ho zdie\u013ean\u00edm, aby si poriadne zamakali aj va\u0161i priatelia.<\/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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Aj pri tr\u00e9ningu doma bez fitness pr\u00edslu\u0161enstva si m\u00f4\u017eete da\u0165 do tela! Sta\u010d\u00ed pozn\u00e1\u0165 zop\u00e1r tipov, ktor\u00e9 v\u00e1m predstav\u00edme v \u010dl\u00e1nku.<\/p>\n","protected":false},"author":65,"featured_media":194605,"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":[6157,6108,6137],"filter_section":[],"filter_attribute":[13020,13022,13023],"class_list":{"0":"post-312631","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-hiit-trening","10":"tag-silovy-trening","11":"filter_attribute-cviky-s-vlastnou-vahou","12":"filter_attribute-domaci-trening-a-hiit","13":"filter_attribute-treningove-plany","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako si da\u0165 pri tr\u00e9ningu doma naozaj do tela aj bez fitness pr\u00edslu\u0161enstva - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Aj pri tr\u00e9ningu doma bez fitness pr\u00edslu\u0161enstva si m\u00f4\u017eete da\u0165 do tela! Sta\u010d\u00ed pozn\u00e1\u0165 zop\u00e1r tipov, ktor\u00e9 v\u00e1m predstav\u00edme v \u010dl\u00e1nku.\" \/>\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-si-dat-pri-treningu-doma-naozaj-do-tela-aj-bez-fitness-prislusenstva\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako si da\u0165 pri tr\u00e9ningu doma naozaj do tela aj bez fitness pr\u00edslu\u0161enstva - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Aj pri tr\u00e9ningu doma bez fitness pr\u00edslu\u0161enstva si m\u00f4\u017eete da\u0165 do tela! Sta\u010d\u00ed pozn\u00e1\u0165 zop\u00e1r tipov, ktor\u00e9 v\u00e1m predstav\u00edme v \u010dl\u00e1nku.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/ako-si-dat-pri-treningu-doma-naozaj-do-tela-aj-bez-fitness-prislusenstva\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-09T19:17:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-11-22T19:20:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/11\/FB_JakSiDatDoTela_Blog.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Ond\u0159ej Klein\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ond\u0159ej Klein\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-si-dat-pri-treningu-doma-naozaj-do-tela-aj-bez-fitness-prislusenstva\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-si-dat-pri-treningu-doma-naozaj-do-tela-aj-bez-fitness-prislusenstva\/\"},\"author\":{\"name\":\"Ond\u0159ej Klein\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5\"},\"headline\":\"Ako si da\u0165 pri tr\u00e9ningu doma naozaj do tela aj bez fitness pr\u00edslu\u0161enstva\",\"datePublished\":\"2020-11-09T19:17:00+00:00\",\"dateModified\":\"2021-11-22T19:20:20+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-si-dat-pri-treningu-doma-naozaj-do-tela-aj-bez-fitness-prislusenstva\/\"},\"wordCount\":2432,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-si-dat-pri-treningu-doma-naozaj-do-tela-aj-bez-fitness-prislusenstva\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/FB_JakSiDatDoTela_Blog.png\",\"keywords\":[\"cviky s vlastnou v\u00e1hou\",\"HIIT tr\u00e9ning\",\"silov\u00fd tr\u00e9ning\"],\"articleSection\":[\"Cviky a tr\u00e9ningy\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/ako-si-dat-pri-treningu-doma-naozaj-do-tela-aj-bez-fitness-prislusenstva\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-si-dat-pri-treningu-doma-naozaj-do-tela-aj-bez-fitness-prislusenstva\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/ako-si-dat-pri-treningu-doma-naozaj-do-tela-aj-bez-fitness-prislusenstva\/\",\"name\":\"Ako si da\u0165 pri tr\u00e9ningu doma naozaj do tela aj bez fitness pr\u00edslu\u0161enstva - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-si-dat-pri-treningu-doma-naozaj-do-tela-aj-bez-fitness-prislusenstva\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-si-dat-pri-treningu-doma-naozaj-do-tela-aj-bez-fitness-prislusenstva\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/FB_JakSiDatDoTela_Blog.png\",\"datePublished\":\"2020-11-09T19:17:00+00:00\",\"dateModified\":\"2021-11-22T19:20:20+00:00\",\"description\":\"Aj pri tr\u00e9ningu doma bez fitness pr\u00edslu\u0161enstva si m\u00f4\u017eete da\u0165 do tela! 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