{"id":379911,"date":"2022-06-20T10:00:00","date_gmt":"2022-06-20T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=379911"},"modified":"2022-06-21T14:21:53","modified_gmt":"2022-06-21T12:21:53","slug":"jak-skakat-pres-svihadlo-6-cviku-a-3-hiit-treninky-pro-intenzivni-spalovani-kalorii","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-skakat-pres-svihadlo-6-cviku-a-3-hiit-treninky-pro-intenzivni-spalovani-kalorii\/","title":{"rendered":"Jak sk\u00e1kat p\u0159es \u0161vihadlo? 6 cvik\u016f a 3 HIIT tr\u00e9ninky pro intenzivn\u00ed spalov\u00e1n\u00ed kalori\u00ed"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/jak-skakat-pres-svihadlo-6-cviku-a-3-hiit-treninky-pro-intenzivni-spalovani-kalorii\/#Vyber_a_spravne_nastaveni_svihadla\" title=\"V\u00fdb\u011br a spr\u00e1vn\u00e9 nastaven\u00ed \u0161vihadla&nbsp;\">V\u00fdb\u011br a spr\u00e1vn\u00e9 nastaven\u00ed \u0161vihadla&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/jak-skakat-pres-svihadlo-6-cviku-a-3-hiit-treninky-pro-intenzivni-spalovani-kalorii\/#Jak_skakat_pres_svihadlo\" title=\"Jak sk\u00e1kat p\u0159es \u0161vihadlo?\">Jak sk\u00e1kat p\u0159es \u0161vihadlo?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/jak-skakat-pres-svihadlo-6-cviku-a-3-hiit-treninky-pro-intenzivni-spalovani-kalorii\/#6_cviku_se_svihadlem\" title=\"6 cvik\u016f se \u0161vihadlem&nbsp;\">6 cvik\u016f se \u0161vihadlem&nbsp;<\/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.cz\/blog\/jak-skakat-pres-svihadlo-6-cviku-a-3-hiit-treninky-pro-intenzivni-spalovani-kalorii\/#Jak_dlouho_a_kde_skakat_pres_svihadlo_Vyuzijte_HIIT_pro_intenzivni_spalovani_kalorii\" title=\"Jak dlouho a kde sk\u00e1kat p\u0159es \u0161vihadlo? Vyu\u017eijte HIIT pro intenzivn\u00ed spalov\u00e1n\u00ed kalori\u00ed\">Jak dlouho a kde sk\u00e1kat p\u0159es \u0161vihadlo? Vyu\u017eijte HIIT pro intenzivn\u00ed spalov\u00e1n\u00ed kalori\u00ed<\/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.cz\/blog\/jak-skakat-pres-svihadlo-6-cviku-a-3-hiit-treninky-pro-intenzivni-spalovani-kalorii\/#Kolik_kalorii_spalite_skakanim_pres_svihadlo\" title=\"Kolik kalori\u00ed sp\u00e1l\u00edte sk\u00e1k\u00e1n\u00edm p\u0159es \u0161vihadlo?\">Kolik kalori\u00ed sp\u00e1l\u00edte sk\u00e1k\u00e1n\u00edm p\u0159es \u0161vihadlo?<\/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.cz\/blog\/jak-skakat-pres-svihadlo-6-cviku-a-3-hiit-treninky-pro-intenzivni-spalovani-kalorii\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Hled\u00e1te zp\u016fsob, jak sp\u00e1lit hromadu kalori\u00ed a dostat se do formy za minimum \u010dasu? Skv\u011bl\u00fdm \u0159e\u0161en\u00edm m\u016f\u017ee b\u00fdt t\u0159eba HIIT se \u0161vihadlem, kter\u00fd jsme si pro v\u00e1s p\u0159ipravili. M\u016f\u017eete si vybrat ze t\u0159\u00ed variant \u2013 pro<strong> za\u010d\u00e1te\u010dn\u00edky, st\u0159edn\u011b pokro\u010dil\u00e9 a pokro\u010dil\u00e9.<\/strong> Tr\u00e9nink v\u00e1m i s pauzami zabere maxim\u00e1ln\u011b 33 minut, ale d\u00e1 se zvl\u00e1dnout i za 14. Ide\u00e1ln\u011b se tak hod\u00ed na dny, kdy m\u00e1te na cvi\u010den\u00ed m\u00e9n\u011b \u010dasu a chcete z n\u011bj i tak vyt\u011b\u017eit maximum.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo nen\u00ed jen z\u00e1bavn\u00e1 forma kardia. Zapojuj\u00ed se p\u0159i tom svaly cel\u00e9ho t\u011bla, v\u010detn\u011b <strong>h\u00fd\u017ed\u00ed, b\u0159icha a pa\u017e\u00ed, <\/strong>d\u00edky \u010demu\u017e tyto partie tak\u00e9 posilujete. Z\u00e1rove\u0148 tak zlep\u0161\u00edte svou <strong>fyzickou kondici, <\/strong>co\u017e ocen\u00edte nejen na tr\u00e9ninku, ale tak\u00e9 v b\u011b\u017en\u00e9m \u017eivot\u011b. V neposledn\u00ed \u0159ad\u011b pomoc\u00ed \u0161vihadla zapracujete na sv\u00e9 <strong>koordinaci, v\u00fdbu\u0161nosti<\/strong> a <strong>dynamice.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento tr\u00e9nink ocen\u00edte, a\u0165 u\u017e se sna\u017e\u00edte<strong> zhubnout, zlep\u0161it kondici, nebo si jen chcete zpest\u0159it cvi\u010debn\u00ed program. <\/strong>Velkou v\u00fdhodou cvi\u010den\u00ed se \u0161vihadlem tak\u00e9 je, \u017ee si tuto pom\u016fcku m\u016f\u017eete vz\u00edt kamkoliv s sebou a zatr\u00e9novat si klidn\u011b venku v parku nebo na dovolen\u00e9.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jak\u00e9 dal\u0161\u00ed benefity m\u00e1 tr\u00e9nink se \u0161vihadlem, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/hubnuti-narust-fyzicke-kondice-a-8-dalsich-duvodu-proc-skakat-pres-svihadlo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Hubnut\u00ed, n\u00e1r\u016fst fyzick\u00e9 kondice a 8 dal\u0161\u00edch d\u016fvod\u016f, pro\u010d sk\u00e1kat p\u0159es \u0161vihadlo.<\/strong><\/a><\/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=\"Vyber_a_spravne_nastaveni_svihadla\"><\/span>V\u00fdb\u011br a spr\u00e1vn\u00e9 nastaven\u00ed \u0161vihadla&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017en\u00e1 jste si u\u017e sami v\u0161imli, \u017ee <strong>existuje hned n\u011bkolik druh\u016f \u0161vihadel<\/strong>. Dokonce i v tomto sm\u011bru doch\u00e1z\u00ed k modernizaci. Jednoduch\u00fd pleten\u00fd prov\u00e1zek v jedn\u00e9 d\u00e9lce, kter\u00fd jsme znali ze sv\u00fdch d\u011btsk\u00fdch let, ji\u017e nahradila <a href=\"https:\/\/gymbeam.cz\/svihadlo-crossfit-red-gymbeam-1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nastaviteln\u00e1 lehk\u00e1 ocelov\u00e1 lanka<\/a> pota\u017eena PVC s kuli\u010dkov\u00fdmi lo\u017eisky pro maxim\u00e1ln\u00ed rotaci. Takov\u00e9to typy jsou nej\u010dast\u011bji k dost\u00e1n\u00ed s plastovou rukojet\u00ed. Na trhu m\u016f\u017eete sehnat i \u0161vihadlo s <a href=\"https:\/\/gymbeam.cz\/svihadlo-metal-jumping-rope-silver-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hlin\u00edkovou rukojet\u00ed<\/a>. To ocen\u00edte i v p\u0159\u00edpad\u011b, \u017ee se v\u00e1m v\u00edce pot\u00ed ruce, jeliko\u017e tento typ \u0161vihadla jen tak nevyklouzne z dlan\u00ed. Vyzkou\u0161et m\u016f\u017eete i <a href=\"https:\/\/gymbeam.cz\/smart-svihadlo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">smart \u0161vihadlo<\/a>, kter\u00e9 za v\u00e1s bude po\u010d\u00edtat po\u010det p\u0159eskok\u016f, nebo <a href=\"https:\/\/gymbeam.cz\/svihadlo-se-zatezi-onyx-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo se z\u00e1va\u017e\u00edm<\/a> pro je\u0161t\u011b intenzivn\u011bj\u0161\u00ed tr\u00e9nink.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak \u0161vihadlo spr\u00e1vn\u011b nastavit?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Kdy\u017e u\u017e jste si n\u011bjak\u00e9 \u0161vihadlo po\u0159\u00eddili, je na\u010dase ho nastavit dle va\u0161ich pot\u0159eb. Zejm\u00e9na za\u010d\u00e1te\u010dn\u00edci by jej m\u011bli m\u00edt del\u0161\u00ed, proto\u017ee se tak prodlou\u017e\u00ed doba \u0161vihu. D\u00edky tomu z\u00edskaj\u00ed v\u00edce \u010dasu na koordinaci pohybu. S postupem \u010dasu pak m\u016f\u017eete d\u00e9lku dle pot\u0159eby zkracovat.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak si pro za\u010d\u00e1tek \u0161vihadlo nastavit? <\/strong>Postavte se na n\u011bj, chodidla m\u011bjte vedle sebe, chytn\u011bte rukojeti, narovnejte se a vyt\u00e1hn\u011bte jej pod\u00e9l t\u011bla a\u017e do v\u00fd\u0161e va\u0161ich ramen. D\u00e9lka lanka \u0161vihadla by m\u011bla dosahovat a\u017e do v\u00fd\u0161e va\u0161\u00ed podpa\u017en\u00ed jamky.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1]<\/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\/2022\/06\/iStock-637560158-1124x749.jpg\" alt=\"Jak si nastavit \u0161vihadlo?\" class=\"wp-image-379948\" width=\"843\" height=\"562\" title=\"Jak si nastavit \u0161vihadlo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-637560158-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-637560158-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-637560158.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_skakat_pres_svihadlo\"><\/span>Jak sk\u00e1kat p\u0159es \u0161vihadlo?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159ed tr\u00e9ninkem se v\u017edy ujist\u011bte, \u017ee m\u00e1te <strong>okolo sebe dostatek prostoru,<\/strong> a nehroz\u00ed tak p\u0159\u00edpadn\u00e9 zavad\u011bn\u00ed \u0161vihadla o n\u00e1bytek \u010di jin\u00e9 p\u0159edm\u011bty. Pod sebe si m\u016f\u017eete polo\u017eit <a href=\"https:\/\/gymbeam.cz\/podlozka-yoga-mat-dual-grey-yellow-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cvi\u010debn\u00ed podlo\u017eku<\/a>, kter\u00e1 pom\u016f\u017ee tlumit dopady na zem. Nezapome\u0148te ani na pevnou obuv, kter\u00e1 va\u0161im noh\u00e1m poskytne dostate\u010dnou stabilitu a oporu. Ide\u00e1ln\u011b si vyberte lehk\u00e9 tenisky s plochou a gumovou podr\u00e1\u017ekou. Na HIIT si nachystejte tak\u00e9 stopky, pomoc\u00ed kter\u00fdch si budete hl\u00eddat \u010das. Sta\u010d\u00ed ty, kter\u00e9 m\u00e1te v mobilu \u010di hodink\u00e1ch nebo si st\u00e1hn\u011bte appku, ve kter\u00e9 si nastav\u00edte po\u010det kol a d\u00e9lky interval\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159ed samotn\u00fdm sk\u00e1k\u00e1n\u00edm se lehce zah\u0159ejte t\u0159eba b\u011bh\u00e1n\u00edm na m\u00edst\u011b. Pot\u00e9 prot\u00e1hn\u011bte cel\u00e9 t\u011blo s t\u00edm, \u017ee v\u011bt\u0161\u00ed pozornost v\u011bnujte d\u016fkladn\u00e9 kloubn\u00ed mobilizaci v podob\u011b <strong>prokrou\u017een\u00ed z\u00e1p\u011bst\u00ed a kotn\u00edk\u016f,<\/strong> kter\u00e9 jsou p\u0159i cvi\u010den\u00ed se \u0161vihadlem obzvl\u00e1\u0161\u0165 nam\u00e1han\u00e9. Ne\u017e se pust\u00edte do intervalov\u00e9ho tr\u00e9ninku, projd\u011bte si v\u0161echny cviky a jejich spr\u00e1vn\u00e9 proveden\u00ed.<\/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\">Nejd\u016fle\u017eit\u011bj\u0161\u00ed pravidla pro sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Pokud se \u0161vihadlem teprve za\u010d\u00edn\u00e1te, nejprve se zam\u011b\u0159te na zvl\u00e1dnut\u00ed spr\u00e1vn\u00e9 techniky. Jen tak z\u00edsk\u00e1te v\u0161echny benefity tr\u00e9ninku se \u0161vihadlem.&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>V z\u00e1kladn\u00edm postoji z\u016fst\u00e1vaj\u00ed z\u00e1da v p\u0159irozen\u00e9m zak\u0159iven\u00ed,<\/strong> co\u017e znamen\u00e1, \u017ee se b\u011bhem sk\u00e1k\u00e1n\u00ed nezakl\u00e1n\u00edte dozadu ani neproh\u00fdb\u00e1te dop\u0159edu.&nbsp;<\/li><li>Soust\u0159e\u010fte se na to, \u017ee pohyb vych\u00e1z\u00ed zejm\u00e9na z <strong>kotn\u00edk\u016f a z\u00e1p\u011bst\u00ed.&nbsp;<\/strong><\/li><li>Nadlokt\u00ed dr\u017ete t\u011bsn\u011b vedle t\u011bla a pa\u017ee pokr\u010dte v loktech.&nbsp;<\/li><li>P\u0159i sk\u00e1k\u00e1n\u00ed nezapom\u00ednejte na<strong> aktivaci st\u0159edu t\u011bla (core),<\/strong> d\u00edky tomu zapoj\u00edte hlubok\u00fd stabiliza\u010dn\u00ed syst\u00e9m p\u00e1te\u0159e (HSSP), kter\u00fd v\u00e1m pom\u016f\u017ee zachovat spr\u00e1vn\u00e9 dr\u017een\u00ed postavy.<\/li><li>Nezadr\u017eujte dech a soust\u0159e\u010fte se na <strong>plynul\u00e9 d\u00fdch\u00e1n\u00ed.&nbsp;<\/strong><\/li><li>Doskakujte zejm\u00e9na na <strong>p\u0159edn\u00ed \u010d\u00e1st chodidla<\/strong> (\u0161pi\u010dky).&nbsp;<\/li><li>Sna\u017ete se sk\u00e1kat v <strong>pravideln\u00e9m rytmu.<\/strong> Rychlost zvy\u0161ujte a\u017e po zvl\u00e1dnut\u00ed z\u00e1kladn\u00ed techniky.&nbsp;<\/li><li>Sk\u00e1kejte jen n\u011bkolik centimetr\u016f nad zem.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[3\u20134]<\/span><\/li><\/ul>\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=\"40192,53710,67330,29681,65239,29679,67654,58828,8350,28792,53725,28186,42481,42481\" ><\/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=\"6_cviku_se_svihadlem\"><\/span>6 cvik\u016f se \u0161vihadlem&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"zakladni-preskok\">1. Z\u00e1kladn\u00ed p\u0159eskok (Basic Jump)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly vedle sebe, \u0161vihadlo uchopte za rukojeti a lanko polo\u017ete za sebe.&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>Za\u010dn\u011bte dynamickou rotac\u00ed v z\u00e1p\u011bst\u00ed dop\u0159edu. Kdy\u017e se v\u00e1m \u0161vihadlo dostane nad hlavu, lehce pokr\u010dte kolena. A\u017e se bude lanko bl\u00ed\u017eit va\u0161im chodidl\u016fm, vysko\u010dte n\u011bkolik centimetr\u016f nad zem. N\u00e1sledn\u011b nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Sk\u00e1k\u00e1n\u00ed moc vysoko, nadm\u011brn\u00fd pohyb cel\u00fdch pa\u017e\u00ed.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/GIF_Jumpin_Rope_Basic_Jump.gif\" alt=\"Jak sk\u00e1kat p\u0159es \u0161vihadlo?\" class=\"wp-image-379963\" width=\"852\" title=\"Jak sk\u00e1kat p\u0159es \u0161vihadlo?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"skakani-na-jedne-noze\">2. Sk\u00e1k\u00e1n\u00ed na jedn\u00e9 noze (Single Leg Jump)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly vedle sebe, jednu nohu pokr\u010dte v koleni a zvedn\u011bte p\u00e1r centimetr\u016f nad zem. Uchopte \u0161vihadlo za rukojeti a lanko polo\u017ete za sebe.&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>Za\u010dn\u011bte dynamickou rotac\u00ed v z\u00e1p\u011bst\u00ed dop\u0159edu. Kdy\u017e se v\u00e1m \u0161vihadlo dostane nad hlavu, lehce pokr\u010dte stojnou nohu. A\u017e se bude lanko bl\u00ed\u017eit va\u0161im chodidl\u016fm, vysko\u010dte na jedn\u00e9 noze n\u011bkolik centimetr\u016f nad zem. N\u00e1sledn\u011b nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Po jedn\u00e9 s\u00e9rii vyst\u0159\u00eddejte nohy.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nekoordinovan\u00fd pohyb, nadm\u011brn\u00fd pohyb cel\u00fdch pa\u017e\u00ed.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/GIF_Jumpin_Rope_Single_leg_skipping_LEFT.gif\" alt=\"Jak sk\u00e1kat p\u0159es \u0161vihadlo na jedn\u00e9 noze?\" class=\"wp-image-380038\" title=\"Jak sk\u00e1kat p\u0159es \u0161vihadlo na jedn\u00e9 noze?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"zakopavani\">3. Zakop\u00e1v\u00e1n\u00ed (Butt Kicks)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se na pravou nohu, levou zvedn\u011bte, pokr\u010dte v koleni a jej\u00ed chodidlo p\u0159it\u00e1hn\u011bte k h\u00fd\u017ed\u00edm. Uchopte \u0161vihadlo za rukojeti a lanko polo\u017ete za sebe.&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>Za\u010dn\u011bte dynamickou rotac\u00ed v z\u00e1p\u011bst\u00ed dop\u0159edu. A\u017e se bude lanko bl\u00ed\u017eit va\u0161im chodidl\u016fm, vysko\u010dte na prav\u00e9 noze, pokr\u010dte ji v koleni a chodidlo p\u0159it\u00e1hn\u011bte k h\u00fd\u017ed\u00edm. Pot\u00e9 dopadn\u011bte na levou nohu a pravou nechte zvednutou. S dal\u0161\u00edm \u0161vihem vysko\u010dte levou nohou, pokr\u010dte ji v koleni a p\u0159it\u00e1hn\u011bte k h\u00fd\u017ed\u00edm. Nohy st\u0159\u00eddejte s ka\u017ed\u00fdm opakov\u00e1n\u00edm.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu nohou p\u0159i zakop\u00e1v\u00e1n\u00ed.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/GIF_Jumpin_Rope_Butt_kicks.gif\" alt=\"Cvik zakop\u00e1v\u00e1n\u00ed se \u0161vihadlem\" class=\"wp-image-379993\" title=\"Cvik zakop\u00e1v\u00e1n\u00ed se \u0161vihadlem\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"vysoka-kolena\">4. Vysok\u00e1 kolena (High Knees)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se na pravou nohu, levou zvedn\u011bte a lehce pokr\u010dte v koleni. Uchopte \u0161vihadlo za rukojeti a lanko polo\u017ete za sebe.&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>Za\u010dn\u011bte dynamickou rotac\u00ed v z\u00e1p\u011bst\u00ed dop\u0159edu. A\u017e se bude lanko bl\u00ed\u017eit va\u0161im chodidl\u016fm, vysko\u010dte na prav\u00e9 noze, pokr\u010dte ji v koleni a p\u0159it\u00e1hn\u011bte sm\u011brem k b\u0159ichu. Pot\u00e9 dopadn\u011bte na levou nohu a pravou nechte zvednutou. S dal\u0161\u00edm \u0161vihem vysko\u010dte levou nohou, pokr\u010dte ji v koleni a p\u0159it\u00e1hn\u011bte k b\u0159ichu. Nohy st\u0159\u00eddejte s ka\u017ed\u00fdm opakov\u00e1n\u00edm.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nedostate\u010dn\u00e9 zved\u00e1n\u00ed nohou.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/GIF_Jumpin_Rope_High_knees.gif\" alt=\"Cvik vysok\u00e1 kolena se \u0161vihadlem\" class=\"wp-image-380023\" title=\"Cvik vysok\u00e1 kolena se \u0161vihadlem\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"boxer\">5. Boxer (Boxer Step)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se a posu\u0148te jednu nohu p\u00e1r centimetr\u016f dop\u0159edu a druhou dozadu. V\u00e1ha t\u011bla spo\u010d\u00edv\u00e1 hlavn\u011b na zadn\u00ed noze. Uchopte \u0161vihadlo za rukojeti a lanko polo\u017ete za sebe.&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>Za\u010dn\u011bte dynamickou rotaci v z\u00e1p\u011bst\u00ed dop\u0159edu. A\u017e se bude lanko bl\u00ed\u017eit va\u0161im chodidl\u016fm, vysko\u010dte n\u011bkolik centimetr\u016f nad zem. P\u0159i dopadu vym\u011b\u0148te pozici nohou a z\u00e1rove\u0148 p\u0159eneste v\u00e1hu na druhou nohu, kter\u00e1 se nyn\u00ed nach\u00e1z\u00ed vzadu. Takto st\u0159\u00eddejte nohy s ka\u017ed\u00fdm opakov\u00e1n\u00edm.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nadm\u011brn\u00fd pohyb cel\u00fdch pa\u017e\u00ed.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/GIF_Jumpin_Rope_Boxer_step.gif\" alt=\"Cvik boxersk\u00e9 kroky se \u0161vihadlem\" class=\"wp-image-379978\" title=\"Cvik boxersk\u00e9 kroky se \u0161vihadlem\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"nuzky\">6. N\u016f\u017eky (Forward Straddle)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se a ud\u011blejte jednou nohou mal\u00fd krok dop\u0159edu a druhou dozadu. Uchopte \u0161vihadlo za rukojeti a lanko polo\u017ete za sebe.&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>Za\u010dn\u011bte dynamickou rotaci v z\u00e1p\u011bst\u00ed dop\u0159edu. A\u017e se bude lanko bl\u00ed\u017eit va\u0161im chodidl\u016fm, vysko\u010dte n\u011bkolik centimetr\u016f nad zem. P\u0159i dopadu vym\u011b\u0148te pozici nohou. Ta, kter\u00e1 byla vep\u0159edu, dopadne dozadu a naopak. Takto st\u0159\u00eddejte nohy s ka\u017ed\u00fdm opakov\u00e1n\u00edm.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nadm\u011brn\u00fd pohyb cel\u00fdch pa\u017e\u00ed, mal\u00e9 rozeskoky.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/GIF_Jumpin_Rope_FWD_Straddle.gif\" alt=\"Cvik n\u016f\u017eky se \u0161vihadlem\" class=\"wp-image-380008\" title=\"Cvik n\u016f\u017eky se \u0161vihadlem\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_dlouho_a_kde_skakat_pres_svihadlo_Vyuzijte_HIIT_pro_intenzivni_spalovani_kalorii\"><\/span>Jak dlouho a kde sk\u00e1kat p\u0159es \u0161vihadlo? Vyu\u017eijte HIIT pro intenzivn\u00ed spalov\u00e1n\u00ed kalori\u00ed<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u016f\u017eete si vybrat mezi variantou HIITu pro za\u010d\u00e1te\u010dn\u00edky nebo pokro\u010dil\u00e9. Li\u0161\u00ed se zejm\u00e9na v d\u00e9lce intervalu cvi\u010den\u00ed a odpo\u010dinku. A\u0165 u\u017e si vyberete kter\u00fdkoliv, stihnete ho do 33 minut.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jednotliv\u00e9 cviky m\u016f\u017eete m\u011bnit i dle va\u0161ich pot\u0159eb. Klidn\u011b je zkombinujte se d\u0159epy, kliky \u010di jin\u00fdmi <a href=\"https:\/\/gymbeam.cz\/blog\/12-cviku-s-vlastni-vahou-ktere-vas-dostanou-do-formy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cviky s vlastn\u00ed vahou<\/a>, d\u00edky \u010demu\u017e si snadno vytvo\u0159\u00edte tr\u00e9nink cel\u00e9ho t\u011bla. V r\u00e1mci jednoho intervalu se v\u017edy sna\u017ete dr\u017eet stejn\u00e9 tempo. Tak\u017ee dejte pozor, abyste nep\u0159ep\u00e1lili start.<\/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\">Kde sk\u00e1kat p\u0159es \u0161vihadlo?<strong><\/strong><\/h3>\n\n\n\n<p>\u0160vihadlo je skladn\u00e1 cvi\u010debn\u00ed pom\u016fcka, kterou si m\u016f\u017eete vz\u00edt kamkoliv s sebou. To ocen\u00edte zejm\u00e9na v p\u0159\u00edpad\u011b, \u017ee bydl\u00edte v byt\u011b a nechcete sv\u00fdm sk\u00e1k\u00e1n\u00edm nikoho ru\u0161it. Jednodu\u0161e vezm\u011bte \u0161vihadlo do ruky nebo jej p\u0159ibalte do <a href=\"https:\/\/gymbeam.cz\/sportovni-taska-gym-rat-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sportovn\u00ed ta\u0161ky, <\/a>vyrazte p\u0159ed d\u016fm, do parku, na workoutov\u00e9 h\u0159i\u0161t\u011b \u010di do posilovny.&nbsp;<\/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<h3 class=\"wp-block-heading\">1. HIIT se \u0161vihadlem pro za\u010d\u00e1te\u010dn\u00edky<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>20 sekund cvi\u010dte, 20 sekund odpo\u010d\u00edvejte<\/li><li>za\u010dnete u cviku \u010d. 1, pot\u00e9 p\u0159ejdete na cvik \u010d. 2 atd.<\/li><li>mezi s\u00e9riemi si dejte 1 a\u017e 2 minuty pauzu&nbsp;<\/li><li>celkov\u011b zkuste zvl\u00e1dnout 3\u20135 s\u00e9ri\u00ed<\/li><li>tr\u00e9nink v\u00e1m podle po\u010dtu s\u00e9ri\u00ed a d\u00e9lky pauzy zabere 14\u201328 minut<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">Cviky do HIIT tr\u00e9ninku:<strong><\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><a href=\"#zakladni-preskok\" class=\"ek-link\">z\u00e1kladn\u00ed p\u0159eskok<\/a><\/li><li><a href=\"#skakani-na-jedne-noze\" class=\"ek-link\">sk\u00e1k\u00e1n\u00ed na prav\u00e9 noze<\/a><\/li><li>sk\u00e1k\u00e1n\u00ed na lev\u00e9 noze<\/li><li><a href=\"#zakopavani\" class=\"ek-link\">zakop\u00e1v\u00e1n\u00ed<\/a><\/li><li><a href=\"#vysoka-kolena\" class=\"ek-link\">vysok\u00e1 kolena<\/a><\/li><li><a href=\"#nuzky\" class=\"ek-link\">n\u016f\u017eky<\/a><\/li><\/ol>\n<\/div>\n<\/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<h3 class=\"wp-block-heading\">2. HIIT se \u0161vihadlem pro st\u0159edn\u011b pokro\u010dil\u00e9<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>30 sekund cvi\u010dte, 30 sekund odpo\u010d\u00edvejte<\/li><li>za\u010dnete u cviku \u010d. 1, pot\u00e9 p\u0159ejdete na cvik \u010d. 2 atd.<\/li><li>mezi s\u00e9riemi si dejte 1 a\u017e 2 minuty pauzu&nbsp;<\/li><li>celkov\u011b zkuste zvl\u00e1dnout 3\u20135 s\u00e9ri\u00ed<\/li><li>tr\u00e9nink v\u00e1m podle po\u010dtu s\u00e9ri\u00ed a d\u00e9lky pauzy zabere 17\u201333 minut<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">Cviky do HIIT tr\u00e9ninku:<strong><\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><a href=\"#zakladni-preskok\" class=\"ek-link\">z\u00e1kladn\u00ed p\u0159eskok<\/a> v m\u00edrn\u00e9m tempu<\/li><li>z\u00e1kladn\u00ed p\u0159eskok v maxim\u00e1ln\u00edm tempu<\/li><li><a href=\"#zakopavani\" class=\"ek-link\">zakop\u00e1v\u00e1n\u00ed<\/a><\/li><li><a href=\"#vysoka-kolena\" class=\"ek-link\">vysok\u00e1 kolena<\/a><\/li><li><a href=\"#nuzky\" class=\"ek-link\">n\u016f\u017eky<\/a><\/li><\/ol>\n<\/div>\n<\/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<h3 class=\"wp-block-heading\">3. HIIT se \u0161vihadlem pro pokro\u010dil\u00e9<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>45 sekund cvi\u010dte, 15 sekund odpo\u010d\u00edvejte<\/li><li>za\u010dnete u cviku \u010d. 1, pot\u00e9 p\u0159ejdete na cvik \u010d. 2 atd.<\/li><li>mezi s\u00e9riemi si dejte 1 a\u017e 2 minuty pauzu&nbsp;<\/li><li>celkov\u011b zkuste zvl\u00e1dnout 3\u20135 s\u00e9ri\u00ed<\/li><li>tr\u00e9nink v\u00e1m podle po\u010dtu s\u00e9ri\u00ed a d\u00e9lky pauzy zabere 17\u201333 minut<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">Cviky do HIIT tr\u00e9ninku:<\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><a href=\"#zakladni-preskok\" class=\"ek-link\">z\u00e1kladn\u00ed p\u0159eskok<\/a> v maxim\u00e1ln\u00ed rychlosti<\/li><li><a href=\"#boxer\" class=\"ek-link\">boxer<\/a><\/li><li><a href=\"#vysoka-kolena\" class=\"ek-link\">vysok\u00e1 kolena<\/a><\/li><li><a href=\"#nuzky\" class=\"ek-link\">n\u016f\u017eky<\/a><\/li><li><a href=\"#zakopavani\" class=\"ek-link\">zakop\u00e1v\u00e1n\u00ed<\/a><\/li><\/ol>\n<\/div>\n<\/div>\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=\"Kolik_kalorii_spalite_skakanim_pres_svihadlo\"><\/span>Kolik kalori\u00ed sp\u00e1l\u00edte sk\u00e1k\u00e1n\u00edm p\u0159es \u0161vihadlo?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo pat\u0159\u00ed mezi<strong> aktivity s vysokou intenzitou,<\/strong> p\u0159i kter\u00fdch na\u0161e t\u011blo spaluje velk\u00e9 mno\u017estv\u00ed kalori\u00ed. V tabulce najdete p\u0159ibli\u017en\u00e9 hodnoty pro 65kg \u017eenu a 80kg mu\u017ee. Tyto \u00fadaje ale berte s rezervou, jeliko\u017e m\u00e1 na energetick\u00fd v\u00fddej vliv cel\u00e1 \u0159ada faktor\u016f. Mezi ty nejhlavn\u011bj\u0161\u00ed pat\u0159\u00ed t\u011blesn\u00e1 hmotnost, intenzita a \u010das cvi\u010den\u00ed \u010di genetika. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00edky tomu, \u017ee jde o fyzicky n\u00e1ro\u010dnou aktivitu, m\u016f\u017eete sp\u00e1lit energii skrytou v 1 kg tuku u\u017e za m\u011bs\u00edc. Sta\u010d\u00ed cvi\u010dit 4kr\u00e1t t\u00fddn\u011b po dobu 30 minut. Zaj\u00edm\u00e1 v\u00e1s mno\u017estv\u00ed sp\u00e1len\u00fdch kalori\u00ed p\u0159i ostatn\u00edch sportovn\u00edch aktivit\u00e1ch? Pak by v\u00e1m nem\u011bl uj\u00edt \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-kilogram-tuku-a-kolik-energie-se-v-nem-vlastne-ukryva\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak zhubnout kilogram tuku a kolik energie se v n\u011bm vlastn\u011b ukr\u00fdv\u00e1?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>\u010cas sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Kolik kcal sp\u00e1l\u00ed 65kg \u017eena?<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Za jak dlouho sp\u00e1l\u00ed tato \u017eena 1 kg tuku?<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Kolik kcal sp\u00e1l\u00ed 80kg mu\u017e?<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Za jak dlouho sp\u00e1l\u00ed tento mu\u017e 1 kg tuku?<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">60 minut ve st\u0159edn\u00edm tempu (100\u2013120 p\u0159eskok\u016f\/min)<\/td><td class=\"has-text-align-center\" data-align=\"center\">767 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 hodin<\/td><td class=\"has-text-align-center\" data-align=\"center\">944 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 hodin 12 minut<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">30 minut ve st\u0159edn\u00edm tempu (100\u2013120 p\u0159eskok\u016f\/min)<\/td><td class=\"has-text-align-center\" data-align=\"center\">383 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">472 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT se \u0161vihadlem je skv\u011bl\u00fd zp\u016fsob, jak <strong>sp\u00e1lit velk\u00e9 mno\u017estv\u00ed kalori\u00ed za kr\u00e1tk\u00fd \u010das.<\/strong> Podpo\u0159\u00edte tak hubnut\u00ed, a nav\u00edc zlep\u0161\u00edte svou fyzickou kondici a koordinaci. M\u016f\u017eete si vybrat ze t\u0159\u00ed n\u00e1ro\u010dnost\u00ed nebo se t\u011bmito tr\u00e9ninky jen inspirovat a dosadit si i jin\u00e9 cviky. Nezapom\u00ednejte si pak hl\u00eddat spr\u00e1vn\u00e9 proveden\u00ed, kter\u00e9 m\u00e1te uveden\u00e9 u ka\u017ed\u00e9ho z 6 typ\u016f p\u0159eskok\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Byl pro v\u00e1s tento \u010dl\u00e1nek p\u0159\u00ednosn\u00fd? Pokud ano, sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli a pod\u011blte se s nimi o inspiraci na tr\u00e9nink se \u0161vihadlem.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/jump-ropes\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tJump Ropes\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jak sk\u00e1kat p\u0159es \u0161vihadlo? Vyzkou\u0161ejte HIIT, kter\u00fd v\u00e1s dostane do formy. V \u010dl\u00e1nku najdete n\u00e1vod na 6 cvik\u016f, jejich vyu\u017eit\u00ed a vzorov\u00e9 intervalov\u00e9 tr\u00e9ninky pro za\u010d\u00e1te\u010dn\u00edky nebo pokro\u010dil\u00e9.<\/p>\n","protected":false},"author":129,"featured_media":379913,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6489,6174,6369,7101],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-379911","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-domaci-trenink","9":"tag-hiit-trenink","10":"tag-hubnuti","11":"tag-pomucky-na-cviceni","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak sk\u00e1kat p\u0159es \u0161vihadlo? 6 cvik\u016f a 3 HIIT tr\u00e9ninky pro intenzivn\u00ed spalov\u00e1n\u00ed kalori\u00ed - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak na tr\u00e9nink se \u0161vihadlem na spalov\u00e1n\u00ed tuku? 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