{"id":380916,"date":"2022-06-20T15:36:00","date_gmt":"2022-06-20T13:36:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=380916"},"modified":"2024-06-04T14:54:32","modified_gmt":"2024-06-04T12:54:32","slug":"ako-skakat-cez-svihadlo-6-cvikov-a-3-hiit-treningy-na-intenzivne-spalovanie-kalorii","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-skakat-cez-svihadlo-6-cvikov-a-3-hiit-treningy-na-intenzivne-spalovanie-kalorii\/","title":{"rendered":"Ako sk\u00e1ka\u0165 cez \u0161vihadlo? 6 cvikov a 3 HIIT tr\u00e9ningy na intenz\u00edvne spa\u013eovanie kal\u00f3ri\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.sk\/blog\/ako-skakat-cez-svihadlo-6-cvikov-a-3-hiit-treningy-na-intenzivne-spalovanie-kalorii\/#Vyber_a_spravne_nastavenie_svihadla\" title=\"V\u00fdber a spr\u00e1vne nastavenie \u0161vihadla\">V\u00fdber a spr\u00e1vne nastavenie \u0161vihadla<\/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-skakat-cez-svihadlo-6-cvikov-a-3-hiit-treningy-na-intenzivne-spalovanie-kalorii\/#Ako_skakat_cez_svihadlo\" title=\"Ako sk\u00e1ka\u0165 cez \u0161vihadlo?\">Ako sk\u00e1ka\u0165 cez \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.sk\/blog\/ako-skakat-cez-svihadlo-6-cvikov-a-3-hiit-treningy-na-intenzivne-spalovanie-kalorii\/#6_cvikov_so_svihadlom\" title=\"6 cvikov so \u0161vihadlom\">6 cvikov so \u0161vihadlom<\/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-skakat-cez-svihadlo-6-cvikov-a-3-hiit-treningy-na-intenzivne-spalovanie-kalorii\/#Ako_dlho_a_kde_skakat_cez_svihadlo_Vyuzite_HIIT_pre_intenzivne_spalovanie_kalorii\" title=\"Ako dlho a kde sk\u00e1ka\u0165 cez \u0161vihadlo? Vyu\u017eite HIIT pre intenz\u00edvne spa\u013eovanie kal\u00f3ri\u00ed\">Ako dlho a kde sk\u00e1ka\u0165 cez \u0161vihadlo? Vyu\u017eite HIIT pre intenz\u00edvne spa\u013eovanie kal\u00f3ri\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.sk\/blog\/ako-skakat-cez-svihadlo-6-cvikov-a-3-hiit-treningy-na-intenzivne-spalovanie-kalorii\/#Kolko_kalorii_spalite_skakanim_cez_svihadlo\" title=\"Ko\u013eko kal\u00f3ri\u00ed sp\u00e1lite sk\u00e1kan\u00edm cez \u0161vihadlo?\">Ko\u013eko kal\u00f3ri\u00ed sp\u00e1lite sk\u00e1kan\u00edm cez \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.sk\/blog\/ako-skakat-cez-svihadlo-6-cvikov-a-3-hiit-treningy-na-intenzivne-spalovanie-kalorii\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>H\u013ead\u00e1te sp\u00f4sob, ako sp\u00e1li\u0165 hromadu kal\u00f3ri\u00ed a dosta\u0165 sa do formy za minimum \u010dasu? Skvel\u00fdm rie\u0161en\u00edm m\u00f4\u017ee by\u0165 napr\u00edklad HIIT so \u0161vihadlom, ktor\u00fd sme si pre v\u00e1s pripravili. M\u00f4\u017eete si vybra\u0165 z troch variantov \u2013 pre<strong> za\u010diato\u010dn\u00edkov, stredne pokro\u010dil\u00fdch a pokro\u010dil\u00fdch<\/strong>. Tr\u00e9ning v\u00e1m aj s pauzami zaberie maxim\u00e1lne 33 min\u00fat, ale d\u00e1 sa zvl\u00e1dnu\u0165 aj za 14. Hod\u00ed sa teda ide\u00e1lne v dni, ke\u010f m\u00e1te na cvi\u010denie menej \u010dasu a chcete z neho napriek tomu vy\u0165a\u017ei\u0165 maximum.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sk\u00e1kanie cez \u0161vihadlo nie je len z\u00e1bavn\u00e1 forma kardia. Zap\u00e1jaj\u00fa sa pritom svaly cel\u00e9ho tela, vr\u00e1tane <strong>zadku, brucha a r\u00fak<\/strong>, v\u010faka \u010domu tieto partie taktie\u017e posil\u0148ujete. Z\u00e1rove\u0148 zlep\u0161\u00edte svoju <strong>fyzick\u00fa kond\u00edciu<\/strong>, \u010do ocen\u00edte nielen po\u010das tr\u00e9ningu, ale aj v be\u017enom \u017eivote. V neposlednom rade pomocou \u0161vihadla zapracujete na svojej <strong>koordin\u00e1cii<\/strong>,<strong> v\u00fdbu\u0161nosti<\/strong> a <strong>dynamike<\/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\u00e9ning ocen\u00edte, \u010di sa u\u017e sna\u017e\u00edte<strong> schudn\u00fa\u0165, zlep\u0161i\u0165 si kond\u00edciu alebo si len chcete spestri\u0165 cvi\u010debn\u00fd program<\/strong>. Rovnako ve\u013ekou v\u00fdhodou cvi\u010denia so \u0161vihadlom je, \u017ee si t\u00fato pom\u00f4cku m\u00f4\u017eete vzia\u0165 kamko\u013evek so sebou a zatr\u00e9nova\u0165 si pokojne vonku v parku alebo na dovolenke.<\/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 \u010fal\u0161ie benefity m\u00e1 tr\u00e9ning so \u0161vihadlom, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/chudnutie-narast-fyzickej-kondicie-a-8-dalsich-dovodov-preco-skakat-cez-svihadlo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Chudnutie, n\u00e1rast fyzickej kond\u00edcie a 8 \u010fal\u0161\u00edch d\u00f4vodov, pre\u010do sk\u00e1ka\u0165 cez \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_nastavenie_svihadla\"><\/span>V\u00fdber a spr\u00e1vne nastavenie \u0161vihadla<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno ste si u\u017e sami v\u0161imli, \u017ee <strong>existuje hne\u010f nieko\u013eko druhov \u0161vihadiel<\/strong>. Dokonca aj v tomto smere doch\u00e1dza k moderniz\u00e1cii. Jednoduch\u00fd pleten\u00fd povraz v jednej d\u013a\u017eke, ktor\u00fd pozn\u00e1me zo svojich detsk\u00fdch \u010dias, u\u017e nahradili <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/svihadlo-blue-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nastavite\u013en\u00e9 \u013eahk\u00e9 oce\u013eov\u00e9 lank\u00e1<\/a> potiahnut\u00e9 PVC s gu\u013e\u00f4\u010dkov\u00fdmi lo\u017eiskami pre maxim\u00e1lnu rot\u00e1ciu. Tak\u00e9to typy s\u00fa naj\u010dastej\u0161ie dostupn\u00e9 s plastovou rukov\u00e4\u0165ou. Na trhu m\u00f4\u017eete zohna\u0165 aj \u0161vihadlo s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/svihadlo-metal-jumping-rope-silver-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hlin\u00edkovou rukov\u00e4\u0165ou<\/a>. To ocen\u00edte tie\u017e v pr\u00edpade, \u017ee sa v\u00e1m viac potia ruky, ke\u010f\u017ee tento typ \u0161vihadla len tak nevyk\u013azne z dlan\u00ed. Vysk\u00fa\u0161a\u0165 m\u00f4\u017eete aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/smart-svihadlo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">smart \u0161vihadlo<\/a>, ktor\u00e9 za v\u00e1s bude po\u010d\u00edta\u0165 po\u010det preskokov, alebo <a href=\"https:\/\/gymbeam.sk\/svihadlo-so-zavazim-onyx-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo so z\u00e1va\u017e\u00edm<\/a> pre e\u0161te intenz\u00edvnej\u0161\u00ed tr\u00e9ning.<\/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\">Ako si nastavi\u0165 spr\u00e1vnu d\u013a\u017eku \u0161vihadla?<\/h3>\n\n\n\n<p>Ke\u010f ste si u\u017e nejak\u00e9 \u0161vihadlo zaobstarali, je na\u010dase nastavi\u0165 si ho pod\u013ea va\u0161ich potrieb. Hlavne za\u010diato\u010dn\u00edci by ho mali ma\u0165 dlh\u0161\u00ed, preto\u017ee sa tak pred\u013a\u017ei trvanie \u0161vihu. V\u010faka tomu z\u00edskaj\u00fa viac \u010dasu na koordin\u00e1ciu pohybu. S postupom \u010dasu potom m\u00f4\u017eete skracova\u0165 d\u013a\u017eku pod\u013ea potreby.&nbsp;<\/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 zo za\u010diatku nastavi\u0165 \u0161vihadlo? <\/strong>Postavte sa na\u0148, chodidl\u00e1 majte ved\u013ea seba, chy\u0165te rukov\u00e4\u0165, vystrite sa a vytiahnite ju pozd\u013a\u017e tela a\u017e do v\u00fd\u0161ky va\u0161ich ramien. D\u013a\u017eka lanka \u0161vihadla by mala dosahova\u0165 a\u017e do v\u00fd\u0161ky va\u0161ej podpa\u017enej jamky.<span class=\"tadv-color\" style=\"color: #ff6600\"> [1]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-637560158-1124x749.jpg\" alt=\"Ako si nastavi\u0165 \u0161vihadlo?\" class=\"wp-image-379948\" style=\"width:843px;height:562px\" title=\"Ako si nastavi\u0165 \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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_skakat_cez_svihadlo\"><\/span>Ako sk\u00e1ka\u0165 cez \u0161vihadlo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pred tr\u00e9ningom sa v\u017edy uistite, \u017ee m\u00e1te <strong>okolo seba dostatok priestoru<\/strong>, a nehroz\u00ed tak pr\u00edpadn\u00e9 zavadenie \u0161vihadla o n\u00e1bytok \u010di in\u00e9 predmety. Pod seba si m\u00f4\u017eete polo\u017ei\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozka-yoga-mat-dual-grey-yellow-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podlo\u017eku na cvi\u010denie<\/a>, ktor\u00e1 pom\u00f4\u017ee tlmi\u0165 dopady na zem. Nezabudnite ani na pevn\u00fa obuv, ktor\u00e1 va\u0161im noh\u00e1m poskytne dostato\u010dn\u00fa stabilitu a oporu. Ide\u00e1lne si vyberte \u013eahk\u00e9 tenisky s plochou a gumenou podr\u00e1\u017ekou. Na HIIT si pripravte tak\u00e9 stopky, pomocou ktor\u00fdch si budete str\u00e1\u017ei\u0165 \u010das. Sta\u010d\u00ed tie, ktor\u00e9 m\u00e1te v mobile \u010di hodink\u00e1ch alebo si stiahnite appku, v ktorej si nastav\u00edte po\u010det k\u00f4l a d\u013a\u017eky intervalov. <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pred samotn\u00fdm sk\u00e1kan\u00edm sa z\u013eahka zahrejte napr\u00edklad behan\u00edm na mieste. Potom pona\u0165ahujte cel\u00e9 telo tak, \u017ee v\u00e4\u010d\u0161iu pozornos\u0165 venujte d\u00f4kladnej k\u013abovej mobiliz\u00e1cii v podobe <strong>kr\u00fa\u017eenia z\u00e1p\u00e4stiami a \u010dlenkami<\/strong>, ktor\u00e9 s\u00fa pri cvi\u010den\u00ed so \u0161vihadlom obzvl\u00e1\u0161\u0165 nam\u00e1han\u00e9. Sk\u00f4r ako sa pust\u00edte do intervalov\u00e9ho tr\u00e9ningu, prejdite si v\u0161etky cviky a ich spr\u00e1vnu realiz\u00e1ciu.<\/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\">Najd\u00f4le\u017eitej\u0161ie pravidl\u00e1 pri sk\u00e1kan\u00ed cez \u0161vihadlo<\/h3>\n\n\n\n<p>Ak so \u0161vihadlom len teraz za\u010d\u00ednate, najprv sa zamerajte na zvl\u00e1dnutie spr\u00e1vnej techniky. Iba takto z\u00edskate v\u0161etky benefity tr\u00e9ningu so \u0161vihadlom.&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\">\n<li><strong>V z\u00e1kladnom postoji zost\u00e1va chrb\u00e1t v prirodzenom zakriven\u00ed<\/strong>, \u010do znamen\u00e1, \u017ee sa po\u010das sk\u00e1kania nezakl\u00e1\u0148ate dozadu ani nepreh\u00fdbate dopredu.<\/li>\n\n\n\n<li>S\u00fastre\u010fte sa na to, \u017ee pohyb vych\u00e1dza hlavne z <strong>\u010dlenkov a zo z\u00e1p\u00e4st\u00ed<\/strong>.<\/li>\n\n\n\n<li>Nadlaktia dr\u017ete tesne ved\u013ea tela a pokr\u010dte ruky.&nbsp;<\/li>\n\n\n\n<li>Pri sk\u00e1kan\u00ed nezab\u00fadajte na<strong> aktiv\u00e1ciu stredu tela (core)<\/strong>, v\u010faka \u010domu zapoj\u00edte hlbok\u00fd stabiliza\u010dn\u00fd syst\u00e9m chrbtice (HSSP), ktor\u00fd v\u00e1m pom\u00f4\u017ee zachova\u0165 spr\u00e1vne dr\u017eanie postavy.<\/li>\n\n\n\n<li>Nezadr\u017eiavajte dych a s\u00fastre\u010fte sa na <strong>plynul\u00e9 d\u00fdchanie<\/strong>.<\/li>\n\n\n\n<li>Doskakujte hlavne na <strong>predn\u00fa \u010das\u0165 chodidla<\/strong> (\u0161pi\u010dku).<\/li>\n\n\n\n<li>Sna\u017ete sa sk\u00e1ka\u0165 v <strong>pravidelnom rytme<\/strong>. R\u00fdchlos\u0165 zvy\u0161ujte a\u017e po zvl\u00e1dnut\u00ed z\u00e1kladnej techniky.<\/li>\n\n\n\n<li>Sk\u00e1\u010dte len nieko\u013eko centimetrov nad zem. <span class=\"tadv-color\" style=\"color: #ff6600\">[3\u20134]<\/span><\/li>\n<\/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=\"50959,73135,84079,84085,107725\" ><\/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_cvikov_so_svihadlom\"><\/span>6 cvikov so \u0161vihadlom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"zakladny-preskok\">1. Z\u00e1kladn\u00fd preskok (Basic Jump)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami ved\u013ea seba, \u0161vihadlo uchopte za rukov\u00e4\u0165 a lanko polo\u017ete za seba.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia: <\/strong>Za\u010dnite dynamickou rot\u00e1ciou vpred v z\u00e1p\u00e4stiach. Ke\u010f sa v\u00e1m \u0161vihadlo dostane nad hlavu, z\u013eahka pokr\u010dte nohy. Ke\u010f sa bude lanko bl\u00ed\u017ei\u0165 k va\u0161im chodidl\u00e1m, vysko\u010dte nieko\u013eko centimetrov nad zem. N\u00e1sledne pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Pr\u00edli\u0161 vysok\u00e9 skoky, nadmern\u00fd pohyb cel\u00fdch r\u00fak.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/GIF_Jumpin_Rope_Basic_Jump.gif\" alt=\"Ako sk\u00e1ka\u0165 cez \u0161vihadlo?\" class=\"wp-image-379963\" style=\"width:852px\" title=\"Ako sk\u00e1ka\u0165 cez \u0161vihadlo?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"skakanie-na-jednej-nohe\">2. Sk\u00e1kanie na jednej nohe (Single Leg Jump)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami ved\u013ea seba, jednu nohu pokr\u010dte a zdvihnite nieko\u013eko centimetrov nad zem. Uchopte \u0161vihadlo za rukov\u00e4\u0165 a lanko polo\u017ete za seba.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia: <\/strong>Za\u010dnite dynamickou rot\u00e1ciou vpred v z\u00e1p\u00e4stiach. Ke\u010f sa v\u00e1m \u0161vihadlo dostane nad hlavu, z\u013eahka pokr\u010dte nohu, na ktorej stoj\u00edte. Ke\u010f sa bude lanko bl\u00ed\u017ei\u0165 k va\u0161im chodidl\u00e1m, vysko\u010dte na jednej nohe nieko\u013eko centimetrov nad zem. N\u00e1sledne pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm. Po jednej s\u00e9rii vystriedajte nohy.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nekoordinovan\u00fd pohyb, nadmern\u00fd pohyb cel\u00fdch r\u00fak.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<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=\"Ako sk\u00e1ka\u0165 cez \u0161vihadlo na jednej nohe?\" class=\"wp-image-380038\" title=\"Ako sk\u00e1ka\u0165 cez \u0161vihadlo na jednej nohe?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"zakopavanie\">3. Zakop\u00e1vanie (Butt Kicks)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa na prav\u00fa nohu, \u013eav\u00fa zdvihnite, pokr\u010dte a jej chodidlo pritiahnite k zadku. Uchopte \u0161vihadlo za rukov\u00e4\u0165 a lanko polo\u017ete za seba.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia: <\/strong>Za\u010dnite dynamickou rot\u00e1ciou vpred v z\u00e1p\u00e4stiach. Ke\u010f sa bude lanko bl\u00ed\u017ei\u0165 k va\u0161im chodidl\u00e1m, vysko\u010dte na pravej nohe, pokr\u010dte ju a chodidlo pritiahnite k zadku. Potom dopadnite na \u013eav\u00fa nohu a prav\u00fa nechajte zdvihnut\u00fa. S \u010fal\u0161\u00edm \u0161vihom vysko\u010dte \u013eavou nohou, pokr\u010dte ju a pritiahnite k zadku. Nohy striedajte s ka\u017ed\u00fdm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu n\u00f4h pri zakop\u00e1van\u00ed.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<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\u00e1vania so \u0161vihadlom\" class=\"wp-image-379993\" title=\"Cvik zakop\u00e1vania so \u0161vihadlom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"vysoke-kolena\">4. Vysok\u00e9 kolen\u00e1 (High Knees)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa na prav\u00fa nohu, \u013eav\u00fa zdvihnite a z\u013eahka pokr\u010dte. Uchopte \u0161vihadlo za rukov\u00e4\u0165 a lanko polo\u017ete za seba.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia: <\/strong>Za\u010dnite dynamickou rot\u00e1ciou vpred v z\u00e1p\u00e4stiach. Ke\u010f sa bude lanko bl\u00ed\u017ei\u0165 k va\u0161im chodidl\u00e1m, vysko\u010dte na pravej nohe, pokr\u010dte ju a pritiahnite smerom k bruchu. Potom dopadnite na \u013eav\u00fa nohu a prav\u00fa nechajte zdvihnut\u00fa. S \u010fal\u0161\u00edm \u0161vihom vysko\u010dte \u013eavou nohou, pokr\u010dte ju a pritiahnite k bruchu. Nohy striedajte s ka\u017ed\u00fdm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nedostato\u010dn\u00e9 dv\u00edhanie n\u00f4h.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<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\u00e9 kolen\u00e1 so \u0161vihadlom\" class=\"wp-image-380023\" title=\"Cvik vysok\u00e9 kolen\u00e1 so \u0161vihadlom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"boxer\">5. Boxer (Boxer Step)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa a posu\u0148te jednu nohu nieko\u013eko centimetrov vpred a druh\u00fa vzad. V\u00e1ha tela spo\u010d\u00edva hlavne na zadnej nohe. Uchopte \u0161vihadlo za rukov\u00e4\u0165 a lanko polo\u017ete za seba.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia: <\/strong>Za\u010dnite dynamickou rot\u00e1ciou vpred v z\u00e1p\u00e4stiach. Ke\u010f sa bude lanko bl\u00ed\u017ei\u0165 k va\u0161im chodidl\u00e1m, vysko\u010dte nieko\u013eko centimetrov nad zem. Pri dopade vyme\u0148te poz\u00edciu n\u00f4h a z\u00e1rove\u0148 preneste v\u00e1hu na druh\u00fa nohu, ktor\u00e1 sa teraz nach\u00e1dza vzadu. Takto striedajte nohy s ka\u017ed\u00fdm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nadmern\u00fd pohyb cel\u00fdch r\u00fak.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<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 so \u0161vihadlom\" class=\"wp-image-379978\" title=\"Cvik boxersk\u00e9 kroky so \u0161vihadlom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"noznice\">6. No\u017enice (Forward Straddle)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa a urobte jednou nohou mal\u00fd krok vpred a druhou vzad. Uchopte \u0161vihadlo za rukov\u00e4\u0165 a lanko polo\u017ete za seba.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia: <\/strong>Za\u010dnite dynamickou rot\u00e1ciou vpred v z\u00e1p\u00e4stiach. Ke\u010f sa bude lanko bl\u00ed\u017ei\u0165 k va\u0161im chodidl\u00e1m, vysko\u010dte nieko\u013eko centimetrov nad zem. Pri dopade vyme\u0148te poz\u00edciu n\u00f4h. T\u00e1, ktor\u00e1 bola vpredu, dopadne dozadu a naopak. Takto striedajte nohy s ka\u017ed\u00fdm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nadmern\u00fd pohyb cel\u00fdch r\u00fak, mal\u00e9 skoky.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<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 no\u017enice so \u0161vihadlom\" class=\"wp-image-380008\" title=\"Cvik no\u017enice so \u0161vihadlom\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_dlho_a_kde_skakat_cez_svihadlo_Vyuzite_HIIT_pre_intenzivne_spalovanie_kalorii\"><\/span>Ako dlho a kde sk\u00e1ka\u0165 cez \u0161vihadlo? Vyu\u017eite HIIT pre intenz\u00edvne spa\u013eovanie kal\u00f3ri\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00f4\u017eete si vybra\u0165 medzi variantom HIIT pre za\u010diato\u010dn\u00edkov alebo pokro\u010dil\u00fdch. L\u00ed\u0161i sa najm\u00e4 v d\u013a\u017eke intervalu cvi\u010denia a odpo\u010dinku. Ktor\u00fdko\u013evek si vyberiete, stihnete ho do 33 min\u00fat.&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\u00f4\u017eete meni\u0165 pod\u013ea va\u0161ich potrieb. Pokojne ich skombinujte s drepmi, klikmi \u010di in\u00fdmi <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=\" (opens in a new tab)\">cvikmi s vlastnou v\u00e1hou<\/a>, v\u010faka \u010domu si \u013eahko vytvor\u00edte tr\u00e9ning cel\u00e9ho tela. V r\u00e1mci jedn\u00e9ho intervalu sa v\u017edy sna\u017ete dr\u017ea\u0165 rovnak\u00e9 tempo. Tak\u017ee d\u00e1vajte pozor, aby ste neprestrelili hne\u010f pri \u0161tarte.<\/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\u00e1ka\u0165 cez \u0161vihadlo?<\/h3>\n\n\n\n<p>\u0160vihadlo je skladn\u00e1 cvi\u010debn\u00e1 pom\u00f4cka, ktor\u00fa si m\u00f4\u017eete vzia\u0165 kamko\u013evek so sebou. To ocen\u00edte najm\u00e4 v pr\u00edpade, \u017ee b\u00fdvate v byte a nechcete nikoho ru\u0161i\u0165 svoj\u00edm sk\u00e1kan\u00edm. Jednoducho vezmite \u0161vihadlo do ruky alebo ho priba\u013ete do <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/sportova-taska-gym-rat-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0161portovej ta\u0161ky<\/a>, vyrazte pred dom, do parku, na workoutov\u00e9 ihrisko \u010di do posil\u0148ovne.<\/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 so \u0161vihadlom pre za\u010diato\u010dn\u00edkov<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 sek\u00fand cvi\u010dte, 20 sek\u00fand odpo\u010d\u00edvajte<\/li>\n\n\n\n<li>za\u010dnite cvikom \u010d. 1, potom prejdite na cvik \u010d. 2 at\u010f.<\/li>\n\n\n\n<li>medzi s\u00e9riami si dajte pauzu na 1 a\u017e 2 min\u00faty<\/li>\n\n\n\n<li>celkovo sk\u00faste zvl\u00e1dnu\u0165 3 \u2013 5 s\u00e9ri\u00ed<\/li>\n\n\n\n<li>tr\u00e9ning v\u00e1m pod\u013ea po\u010dtu s\u00e9ri\u00ed a d\u013a\u017eky pauzy zaberie 14 \u2013 28 min\u00fat<\/li>\n<\/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\u00e9ningu:<\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><a href=\"#zakladny-preskok\" class=\"ek-link\">z\u00e1kladn\u00fd preskok<\/a><\/li>\n\n\n\n<li><a href=\"#skakanie-na-jednej-nohe\" class=\"ek-link\">sk\u00e1kanie na pravej nohe<\/a><\/li>\n\n\n\n<li>sk\u00e1kanie na \u013eavej nohe<\/li>\n\n\n\n<li><a href=\"#zakopavanie\" class=\"ek-link\">zakop\u00e1vanie<\/a><\/li>\n\n\n\n<li><a href=\"#vysoke-kolena\" class=\"ek-link\">vysok\u00e9 kolen\u00e1<\/a><\/li>\n\n\n\n<li><a href=\"#noznice\" class=\"ek-link\">no\u017enice<\/a><\/li>\n<\/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 so \u0161vihadlom pre stredne pokro\u010dil\u00fdch<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30 sek\u00fand cvi\u010dte, 30 sek\u00fand odpo\u010d\u00edvajte<\/li>\n\n\n\n<li>za\u010dnite cvikom \u010d. 1, potom prejdite na cvik \u010d. 2 at\u010f.<\/li>\n\n\n\n<li>medzi s\u00e9riami si dajte pauzu na 1 a\u017e 2 min\u00faty<\/li>\n\n\n\n<li>celkovo sk\u00faste zvl\u00e1dnu\u0165 3 \u2013 5 s\u00e9ri\u00ed<\/li>\n\n\n\n<li>tr\u00e9ning v\u00e1m pod\u013ea po\u010dtu s\u00e9ri\u00ed a d\u013a\u017eky pauzy zaberie 17 \u2013 33 min\u00fat<\/li>\n<\/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\u00e9ningu:<\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><a href=\"#zakladny-preskok\" class=\"ek-link\">z\u00e1kladn\u00fd preskok<\/a> v miernom tempe<\/li>\n\n\n\n<li>z\u00e1kladn\u00fd preskok v maxim\u00e1lnom tempe<\/li>\n\n\n\n<li><a href=\"#zakopavanie\" class=\"ek-link\">zakop\u00e1vanie<\/a><\/li>\n\n\n\n<li><a href=\"#vysoke-kolena\" class=\"ek-link\">vysok\u00e9 kolen\u00e1<\/a><\/li>\n\n\n\n<li><a href=\"#noznice\" class=\"ek-link\">no\u017enice<\/a><\/li>\n<\/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 so \u0161vihadlom pre pokro\u010dil\u00fdch<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>45 sek\u00fand cvi\u010dte, 15 sek\u00fand odpo\u010d\u00edvajte<\/li>\n\n\n\n<li>za\u010dnite cvikom \u010d. 1, potom prejdite na cvik \u010d. 2 at\u010f.<\/li>\n\n\n\n<li>medzi s\u00e9riami si dajte pauzu na 1 a\u017e 2 min\u00faty<\/li>\n\n\n\n<li>celkovo sk\u00faste zvl\u00e1dnu\u0165 3 \u2013 5 s\u00e9ri\u00ed<\/li>\n\n\n\n<li>tr\u00e9ning v\u00e1m pod\u013ea po\u010dtu s\u00e9ri\u00ed a d\u013a\u017eky pauzy zaberie 17 \u2013 33 min\u00fat<\/li>\n<\/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\u00e9ningu:<\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><a href=\"#zakladny-preskok\" class=\"ek-link\">z\u00e1kladn\u00fd preskok<\/a> v maxim\u00e1lnej r\u00fdchlosti<\/li>\n\n\n\n<li><a href=\"#boxer\" class=\"ek-link\">boxer<\/a><\/li>\n\n\n\n<li><a href=\"#vysoke-kolena\" class=\"ek-link\">vysok\u00e9 kolen\u00e1<\/a><\/li>\n\n\n\n<li><a href=\"#noznice\" class=\"ek-link\">no\u017enice<\/a><\/li>\n\n\n\n<li><a href=\"#zakopavanie\" class=\"ek-link\">zakop\u00e1vanie<\/a><\/li>\n<\/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=\"Kolko_kalorii_spalite_skakanim_cez_svihadlo\"><\/span>Ko\u013eko kal\u00f3ri\u00ed sp\u00e1lite sk\u00e1kan\u00edm cez \u0161vihadlo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sk\u00e1kanie cez \u0161vihadlo patr\u00ed medzi<strong> aktivity s vysokou intenzitou<\/strong>, pri ktor\u00fdch na\u0161e telo spa\u013euje ve\u013ek\u00e9 mno\u017estvo kal\u00f3ri\u00ed. V tabu\u013eke n\u00e1jdete pribli\u017en\u00e9 hodnoty pre 65 kg \u017eenu a 80 kg mu\u017ea. Tieto \u00fadaje v\u0161ak berte s rezervou, ke\u010f\u017ee na energetick\u00fd v\u00fddaj vpl\u00fdva mno\u017estvo faktorov. Medzi tie najhlavnej\u0161ie patr\u00ed telesn\u00e1 hmotnos\u0165, intenzita a \u010das cvi\u010denia \u010di genetika. <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>V\u010faka tomu, \u017ee ide o fyzicky n\u00e1ro\u010dn\u00fa aktivitu, m\u00f4\u017eete sp\u00e1li\u0165 energiu skryt\u00fa v 1 kg tuku u\u017e za mesiac. Sta\u010d\u00ed cvi\u010di\u0165 30 min\u00fat 4-kr\u00e1t t\u00fd\u017edenne. Zauj\u00edma v\u00e1s mno\u017estvo sp\u00e1len\u00fdch kal\u00f3ri\u00ed pri ostatn\u00fdch \u0161portov\u00fdch aktivit\u00e1ch? Potom by v\u00e1m nemal ujs\u0165 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-kilogram-tuku-a-kolko-energie-sa-v-nom-vlastne-ukryva\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako schudn\u00fa\u0165 kilogram tuku a ko\u013eko energie sa v \u0148om vlastne ukr\u00fdva?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">D\u013a\u017eka trvania sk\u00e1kania cez \u0161vihadlo<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ko\u013eko kcal sp\u00e1li 65 kg \u017eena?<\/th><th class=\"has-text-align-center\" data-align=\"center\">Za ak\u00fd dlh\u00fd \u010das sp\u00e1li t\u00e1to \u017eena 1 kg tuku?<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ko\u013eko kcal sp\u00e1li 80 kg mu\u017e?<\/th><th class=\"has-text-align-center\" data-align=\"center\">Za ak\u00fd dlh\u00fd \u010das sp\u00e1li tento mu\u017e 1 kg tuku?<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">60 min\u00fat v strednom tempe (100 \u2013 120 preskokov\/ min)<\/td><td class=\"has-text-align-center\" data-align=\"center\">767 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 hod\u00edn<\/td><td class=\"has-text-align-center\" data-align=\"center\">944 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 hod\u00edn 12 min\u00fat<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">30 min\u00fat v strednom tempe (100 \u2013 120 preskokov\/ 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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT so \u0161vihadlom je skvel\u00fd sp\u00f4sob, ako <strong>sp\u00e1li\u0165 ve\u013ek\u00e9 mno\u017estvo kal\u00f3ri\u00ed za kr\u00e1tky \u010das<\/strong>. Podpor\u00edte tak chudnutie a navy\u0161e zlep\u0161\u00edte svoju fyzick\u00fa kond\u00edciu a koordin\u00e1ciu. M\u00f4\u017eete si vybra\u0165 z troch n\u00e1ro\u010dnost\u00ed alebo sa m\u00f4\u017eete t\u00fdmito tr\u00e9ningmi len in\u0161pirova\u0165 a dosadi\u0165 si aj in\u00e9 cviky. Nezab\u00fadajte si potom str\u00e1\u017ei\u0165 spr\u00e1vnu realiz\u00e1ciu, ktor\u00fa m\u00e1te uveden\u00fa pri ka\u017edom z 6 typov preskokov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosom? Ak \u00e1no, zdie\u013eajte ho aj so svojimi priate\u013emi a pode\u013ete sa s nimi o in\u0161pir\u00e1ciu na tr\u00e9ning so \u0161vihadlom.<\/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>Ako sk\u00e1ka\u0165 cez \u0161vihadlo? Vysk\u00fa\u0161ajte HIIT, ktor\u00fd v\u00e1s dostane do formy. V \u010dl\u00e1nku n\u00e1jdete n\u00e1vod na 6 cvikov, ich vyu\u017eitie a vzorov\u00e9 intervalov\u00e9 tr\u00e9ningy pre za\u010diato\u010dn\u00edkov alebo pokro\u010dil\u00fdch.<\/p>\n","protected":false},"author":129,"featured_media":379925,"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":[3],"tags":[6046,6108,6139,6168],"filter_section":[],"filter_attribute":[13021,13022],"class_list":{"0":"post-380916","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-chudnutie","9":"tag-hiit-trening","10":"tag-domaci-trening","11":"tag-pomocky-na-cvicenie","12":"filter_attribute-cviky-a-treningy-s-pomockami","13":"filter_attribute-domaci-trening-a-hiit","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako sk\u00e1ka\u0165 cez \u0161vihadlo? 6 cvikov a 3 HIIT tr\u00e9ningy na intenz\u00edvne spa\u013eovanie kal\u00f3ri\u00ed - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako na tr\u00e9ning so \u0161vihadlom na spa\u013eovanie tuku? Vysk\u00fa\u0161ajte \u00fa\u010dinn\u00fd HIIT pre za\u010diato\u010dn\u00edkov alebo pokro\u010dil\u00fdch, ktor\u00fd pom\u00f4\u017ee pri chudnut\u00ed alebo zlep\u0161ovan\u00ed kond\u00edcie.\" \/>\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-skakat-cez-svihadlo-6-cvikov-a-3-hiit-treningy-na-intenzivne-spalovanie-kalorii\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako sk\u00e1ka\u0165 cez \u0161vihadlo? 6 cvikov a 3 HIIT tr\u00e9ningy na intenz\u00edvne spa\u013eovanie kal\u00f3ri\u00ed - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ako na tr\u00e9ning so \u0161vihadlom na spa\u013eovanie tuku? 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