{"id":640949,"date":"2024-11-04T11:18:32","date_gmt":"2024-11-04T10:18:32","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=640949"},"modified":"2024-11-18T11:25:54","modified_gmt":"2024-11-18T10:25:54","slug":"tabata-trening","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/tabata-trening\/","title":{"rendered":"Tabata: Efekt\u00edvny tr\u00e9ning cel\u00e9ho tela, na ktor\u00fd sta\u010d\u00ed 12 min\u00fat"},"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\/tabata-trening\/#Co_je_to_tabata\" title=\"\u010co je to tabata?\">\u010co je to tabata?<\/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\/tabata-trening\/#Ake_su_vyhody_tabaty\" title=\"Ak\u00e9 s\u00fa v\u00fdhody tabaty?\">Ak\u00e9 s\u00fa v\u00fdhody tabaty?<\/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\/tabata-trening\/#Tabata_trening_na_cele_telo_8_cvikov_s_vlastnou_vahou\" title=\"Tabata tr\u00e9ning na cel\u00e9 telo: 8 cvikov s vlastnou v\u00e1hou\">Tabata tr\u00e9ning na cel\u00e9 telo: 8 cvikov 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-4\" href=\"https:\/\/gymbeam.sk\/blog\/tabata-trening\/#Tabata_Boot_camp\" title=\"Tabata Boot camp\">Tabata Boot camp<\/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\/tabata-trening\/#Kam_dalej\" title=\"Kam \u010falej?\">Kam \u010falej?<\/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\/tabata-trening\/#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><strong>\u010co sa d\u00e1 stihn\u00fa\u0165 za 4 min\u00faty?<\/strong> Uvari\u0165 si \u010daj, odpoveda\u0165 na kr\u00e1tky e-mail, pre\u010d\u00edta\u0165 p\u00e1r str\u00e1nok kni\u017eky alebo <strong>urobi\u0165 nie\u010do pre svoje zdravie a zacvi\u010di\u0165 si tabatu.<\/strong> Jedna s\u00e9ria tohto intervalov\u00e9ho tr\u00e9ningu toti\u017e trv\u00e1 iba 4 min\u00faty. Po\u010das toho rozpr\u00fadite metabolizmus, precvi\u010d\u00edte svaly cel\u00e9ho tela a posuniete sa bli\u017e\u0161ie k svojim cie\u013eom. Tabata je rie\u0161en\u00edm pre ka\u017ed\u00e9ho, kto m\u00e1 na cvi\u010denie m\u00e1lo \u010dasu, ale chce dosiahnu\u0165 vidite\u013en\u00e9 v\u00fdsledky. Okrem \u010fal\u0161\u00edch v\u00fdhod tabaty n\u00e1jdete v \u010dl\u00e1nku aj vzorov\u00fd tr\u00e9ning na cel\u00e9 telo, ktor\u00fd zvl\u00e1dnete aj doma.<\/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=\"Co_je_to_tabata\"><\/span>\u010co je to tabata?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tabata je <strong>vysoko intenz\u00edvny intervalov\u00fd tr\u00e9ning,<\/strong> za ktor\u00fdm stoj\u00ed japonsk\u00fd vedec Dr. Izumi Tabata. Ten testoval efektivitu r\u00f4znych tr\u00e9ningov\u00fdch met\u00f3d na t\u00edme olympijsk\u00fdch pretek\u00e1rov v r\u00fdchlostnom kor\u010du\u013eovan\u00ed. H\u013eadal cvi\u010debn\u00fd program, ktor\u00fd by \u0161portovcom pomohol <strong>zlep\u0161i\u0165 ich aer\u00f3bnu aj anaer\u00f3bnu v\u00fdkonnos\u0165.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aer\u00f3bne cvi\u010denie m\u00e1 typicky <strong>stredn\u00fa intenzitu,<\/strong> na\u0161e telo pri tom zvl\u00e1da vyu\u017e\u00edva\u0165 kysl\u00edk po\u010das tvorby energie potrebnej pre \u010dinnos\u0165 svalov. V\u010faka tomu pri tejto aktivite dok\u00e1\u017eeme vydr\u017ea\u0165 dlho. Patria sem napr\u00edklad vytrvalostn\u00e9 \u0161porty, ako je beh alebo cyklistika. Na rozdiel od toho sa anaer\u00f3bna v\u00fdkonnos\u0165 prejavuje <strong>pri kr\u00e1tkych, vysoko intenz\u00edvnych v\u00fdkonoch, kde m\u00e1 organizmus obmedzen\u00fd pr\u00edstup kysl\u00edka.<\/strong> Energiu tak tvor\u00ed bez neho a je viac odk\u00e1zan\u00fd na limitovan\u00e9 z\u00e1soby v tele, ako je napr\u00edklad z\u00e1sobn\u00fd sacharid glykog\u00e9n. Typick\u00fdm pr\u00edkladom je <strong>\u0161print alebo silov\u00fd tr\u00e9ning,<\/strong> ktor\u00fd sa sklad\u00e1 zo <strong>s\u00e9ri\u00ed trvaj\u00facich v rozmedz\u00ed sek\u00fand maxim\u00e1lne min\u00fat.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dr. Tabata po\u010das svojho v\u00fdskumu pri\u0161iel na \u00fa\u010dinn\u00fd sp\u00f4sob, ako zlep\u0161i\u0165 oba typy v\u00fdkonnosti. Vymyslel tr\u00e9ningov\u00fd protokol, ktor\u00fd strieda <strong>20-sekundov\u00e9 \u00faseky cvi\u010denia s 10-sekundov\u00fdm odpo\u010dinkom.<\/strong> To v\u0161etko sa <strong>opakuje 8-kr\u00e1t<\/strong> v jednej s\u00e9rii. T\u00e1to met\u00f3da, ktor\u00e1 je pomenovan\u00e1 po svojom objavite\u013eovi, sa r\u00fdchlo dostala od profesion\u00e1lnych k rekrea\u010dn\u00fdm \u0161portovcom. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jedna tabata tak zaberie iba 4 min\u00faty,<\/strong> \u010do z nej rob\u00ed ide\u00e1lnu vo\u013ebu pre r\u00fdchly tr\u00e9ning. Ke\u010f ju v\u0161ak vysk\u00fa\u0161ate, sami sa hne\u010f presved\u010d\u00edte, \u017ee 20 sek\u00fand cvi\u010denia nebude tak\u00fdch \u013eahk\u00fdch, ako sa zd\u00e1. V tomto kr\u00e1tkom \u010dasovom \u00faseku toti\u017e budete ma\u0165 za \u00falohu <strong>dosta\u0165 zo seba maximum!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-1124x749.jpg\" alt=\"\u010co je to tabata tr\u00e9ning?\" class=\"wp-image-639974\" title=\"\u010co je to tabata tr\u00e9ning?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Ak\u00fd je rozdiel medzi tabatou a HIITom?<\/h3>\n\n\n\n<p>M\u00f4\u017eeme poveda\u0165, \u017ee tabata je jedn\u00fdm z druhov <strong>vysoko intenz\u00edvneho intervalov\u00e9ho tr\u00e9ningu (<a href=\"https:\/\/gymbeam.sk\/blog\/klasicke-kardio-alebo-hiit-trening-co-spaluje-tuk-lepsie\/\">High Intensity Interval Training<\/a>),<\/strong> ktor\u00fd mo\u017eno pozn\u00e1te pod skratkou HIIT. Striedaj\u00fa sa v \u0148om kr\u00e1tke \u00faseky intenz\u00edvneho cvi\u010denia s intervalmi v n\u00edzkej intenzite, pr\u00edpadne s odpo\u010dinkom. <strong>Pri HIITe ale nie je presne dan\u00e1 d\u013a\u017eka cvi\u010denia a odpo\u010dinku, ako je to v pr\u00edpade tabaty.<\/strong> M\u00f4\u017eete sa stretn\u00fa\u0165 s protokolom pre za\u010diato\u010dn\u00edkov, v ktorom sa napr\u00edklad striedaj\u00fa 30-sekundov\u00e9 \u00faseky cvi\u010denia s 1 min\u00fatou pauzy. Pokro\u010dilej\u0161\u00ed \u0161portovci potom m\u00f4\u017eu skr\u00e1ti\u0165 pauzu pokojne aj na 15 sek\u00fand alebo namiesto pauzy prida\u0165 30 sek\u00fand cvi\u010denia v ni\u017e\u0161ej intenzite. Odpo\u010dinok potom prich\u00e1dza na rad a\u017e po celej s\u00e9rii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>HIIT je tak ove\u013ea viac variabiln\u00fd,<\/strong> m\u00f4\u017eete prisp\u00f4sobi\u0165 d\u013a\u017eku cvi\u010denia aj odpo\u010dinku vlastn\u00fdm preferenci\u00e1m a cie\u013eom. V pr\u00edpade tabaty nad t\u00fdm nemus\u00edme prem\u00fd\u0161\u013ea\u0165, preto\u017ee m\u00e1 jasne dan\u00fd protokol 20 sek\u00fand cvi\u010denia, 10 sek\u00fand pauzy, a to cel\u00e9 8-kr\u00e1t. Spolo\u010dn\u00e9 v\u0161ak maj\u00fa to, \u017ee si ich m\u00f4\u017eete zostavi\u0165 z ak\u00fdchko\u013evek cvikov. M\u00f4\u017eu by\u0165 <a href=\"https:\/\/gymbeam.sk\/blog\/12-cvikov-s-vlastnou-vahou-ktore-vas-dostanu-do-formy\/\">s vlastnou v\u00e1hou<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/8-najlepsich-cvikov-s-kettlebellom-na-zadok-a-nohy\/\">kettlebellom<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/15-najlepsich-cvikov-s-powerbagom-na-cele-telo\/\">powerbagom<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/\">fit loptou<\/a> a \u010fal\u0161\u00edmi <a href=\"https:\/\/gymbeam.sk\/domaci-trening\">tr\u00e9ningov\u00fdmi pom\u00f4ckami<\/a>. Rovnako sa daj\u00fa napasova\u0165 na be\u017eeck\u00fd tr\u00e9ning, <a href=\"https:\/\/gymbeam.sk\/blog\/ako-skakat-cez-svihadlo-6-cvikov-a-3-hiit-treningy-na-intenzivne-spalovanie-kalorii\/\">sk\u00e1kanie cez \u0161vihadlo<\/a> alebo napr\u00edklad jazdu na <a href=\"https:\/\/gymbeam.sk\/veslovaci-trenazer-gymbeam.html\">veslovacom trena\u017e\u00e9ri<\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/iStock-1358640173-1124x749.jpg\" alt=\"Tabata a HIIT\" class=\"wp-image-639990\" title=\"Tabata a HIIT\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1358640173-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1358640173-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1358640173-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1358640173-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_su_vyhody_tabaty\"><\/span>Ak\u00e9 s\u00fa v\u00fdhody tabaty?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hlavn\u00e1 v\u00fdhoda tabaty je jej <strong>\u010dasov\u00e1 nen\u00e1ro\u010dnos\u0165,<\/strong> tr\u00e9ning v\u00e4\u010d\u0161inou stihnete dokon\u010di\u0165 do 20 min\u00fat. To v\u0161ak nie je jedin\u00e1 v\u00fdhoda tohto typu cvi\u010denia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Podpor\u00edte aer\u00f3bnu a anaer\u00f3bnu v\u00fdkonnos\u0165<\/h3>\n\n\n\n<p>Pod\u013ea \u0161t\u00fadi\u00ed m\u00f4\u017ee tabata v\u00fdznamne podpori\u0165 aer\u00f3bnu aj anaer\u00f3bnu v\u00fdkonnos\u0165. Tento tr\u00e9ningov\u00fd \u0161t\u00fdl <strong>zvy\u0161uje kapacitu v\u00e1\u0161ho tela vyu\u017e\u00edva\u0165 kysl\u00edk efekt\u00edvnej\u0161ie,<\/strong> \u010do sa hod\u00ed ako pre vytrvalostn\u00fd, tak aj pre silov\u00fd tr\u00e9ning. To v\u00e1s rob\u00ed v\u0161estrannej\u0161\u00edm \u0161portovcom a pom\u00e1ha v\u00e1m lep\u0161ie sa pripravi\u0165 na r\u00f4zne tr\u00e9ningov\u00e9 v\u00fdzvy. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Sp\u00e1lite ve\u013ea kal\u00f3ri\u00ed a zr\u00fdchlite chudnutie<\/h3>\n\n\n\n<p>V\u010faka vysokej intenzite <strong>sp\u00e1lite po\u010das tr\u00e9ningu poriadnu porciu energie.<\/strong> Ke\u010f si tabatu zostav\u00edte z komplexn\u00fdch cvikov, ako s\u00fa drepy, v\u00fdpady, angli\u010d\u00e1ky alebo kliky, m\u00f4\u017eete za 20 min\u00fat sp\u00e1li\u0165 podobn\u00fa porciu energie ako za 40 min\u00fat silov\u00e9ho tr\u00e9ningu v miernej intenzite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V\u00e1\u0161 metabolizmus p\u00f4jde na vy\u0161\u0161ie obr\u00e1tky aj po skon\u010den\u00ed tr\u00e9ningu.<\/strong> Stoj\u00ed za t\u00fdm najm\u00e4 EPOC (Excess Post Exercise Oxygen Consumption) alebo vy\u0161\u0161ia spotreba kysl\u00edka po cvi\u010den\u00ed. V obdob\u00ed po tr\u00e9ningu m\u00e1te toti\u017e <strong>zr\u00fdchlen\u00fd metabolizmus,<\/strong> kedy doch\u00e1dza k vy\u0161\u0161iemu spa\u013eovaniu kal\u00f3ri\u00ed, ktor\u00e9 telo vyu\u017e\u00edva na regener\u00e1ciu svalovej hmoty a obnovu energetick\u00fdch rezerv. Vysoko intenz\u00edvny intervalov\u00fd tr\u00e9ning m\u00e1 aj pod\u013ea \u0161t\u00fadi\u00ed pozit\u00edvny efekt na <strong>metabolick\u00e9 zdravie.<\/strong> \u013du\u010fom, ktor\u00ed sa sna\u017eia schudn\u00fa\u0165, m\u00f4\u017ee prinies\u0165 podobn\u00e9 v\u00fdsledky ako klasick\u00e9 kardio, ktor\u00e9 v\u0161ak spravidla zaberie viac \u010dasu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3\u20134]<\/mark><\/sup><\/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>Ak chcete schudn\u00fa\u0165 a h\u013ead\u00e1te odpor\u00fa\u010dania, ako na to, nemal by v\u00e1m ujs\u0165 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-si-ulahcit-chudnutie-a-dostat-se-do-formy\/\"><strong>10 tipov, ako si u\u013eah\u010di\u0165 chudnutie a dosta\u0165 sa do formy.<\/strong><\/a><\/li>\n\n\n\n<li>Zauj\u00edma v\u00e1s, ak\u00fd efekt m\u00e1 na chudnutie zmena v jed\u00e1lni\u010dku, silov\u00fd \u010di kardio tr\u00e9ning? To sa dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/dieta-kardio-a-silovy-trening-co-je-najlepsie-na-chudnutie\/\"><strong>Di\u00e9ta, kardio a silov\u00fd tr\u00e9ning. \u010co je najlep\u0161ie na chudnutie?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/DSC00158.jpg\" alt=\"Benefity tabaty\" class=\"wp-image-640006\" title=\"Benefity tabaty\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/DSC00158.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/DSC00158-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Posiln\u00edte svaly cel\u00e9ho tela<\/h3>\n\n\n\n<p>Do tabaty sa ide\u00e1lne hodia komplexn\u00e9 cviky, pri ktor\u00fdch sa <strong>zap\u00e1ja viac svalov\u00fdch skup\u00edn naraz.<\/strong> V\u010faka tomu m\u00f4\u017eete za kr\u00e1tky \u010das precvi\u010di\u0165 svaly cel\u00e9ho tela. Podpor\u00edte tak ich spevnenie, tvarovanie a rast. Ke\u010f budete postupne zvy\u0161ova\u0165 n\u00e1ro\u010dnos\u0165 cvikov alebo prid\u00e1te z\u00e1\u0165a\u017e, m\u00f4\u017eete pozorova\u0165 aj zlep\u0161enie po str\u00e1nke sily.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Stihnete si zacvi\u010di\u0165, aj ke\u010f m\u00e1te m\u00e1lo \u010dasu<\/h3>\n\n\n\n<p>Ak m\u00e1te nabit\u00fd de\u0148 a nedok\u00e1\u017eete si n\u00e1js\u0165 \u010das na n\u00e1v\u0161tevu fitka alebo na beh, tabata pon\u00faka efekt\u00edvnu alternat\u00edvu. <strong>Tento intenz\u00edvny tr\u00e9ning trv\u00e1 iba 4 min\u00faty,<\/strong> \u010do znamen\u00e1, \u017ee si m\u00f4\u017eete r\u00fdchlo odsko\u010di\u0165 na kr\u00e1tke cvi\u010denie kedyko\u013evek po\u010das d\u0148a. Ani tak\u00e9 3 alebo 4 tabaty v\u00e1m toho \u010dasu ve\u013emi nevezm\u00fa, tak\u017ee na v\u00fdhovorky typu, \u017ee nest\u00edhate cvi\u010di\u0165, m\u00f4\u017eete rovno zabudn\u00fa\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Tr\u00e9ning si zostav\u00edte na mieru<\/h3>\n\n\n\n<p>Tabata v\u00e1m d\u00e1va mo\u017enos\u0165 <strong>prisp\u00f4sobi\u0165 si tr\u00e9ning pod\u013ea va\u0161ich individu\u00e1lnych potrieb a cie\u013eov.<\/strong> M\u00f4\u017eete si zvoli\u0165 cviky, ktor\u00e9 sa v\u00e1m hodia v r\u00e1mci v\u00e1\u0161ho tr\u00e9ningov\u00e9ho pl\u00e1nu, a zamera\u0165 sa bu\u010f na horn\u00fa alebo doln\u00fa polovicu tela, \u010di zahrn\u00fa\u0165 \u0161printy na be\u017eeckom p\u00e1se. T\u00e1to flexibilita v\u00e1m umo\u017en\u00ed udr\u017ea\u0165 cvi\u010denie zauj\u00edmav\u00e9 a zodpovedaj\u00face v\u00e1\u0161mu pokroku. Uplatnenie tak n\u00e1jde v tr\u00e9ningovom pl\u00e1ne<strong> za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch \u0161portovcov.<\/strong><\/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>S napl\u00e1novan\u00edm tr\u00e9ningov pod\u013ea va\u0161ich cie\u013eov v\u00e1m pom\u00f4\u017ee \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n na dom\u00e1ce cvi\u010denie?<\/strong><\/a><\/li>\n\n\n\n<li>Praktick\u00e9 tipy pre v\u0161etk\u00fdch, ktor\u00ed chodia cvi\u010di\u0165 do posil\u0148ovne, n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n do posil\u0148ovne?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Spestr\u00edte si tr\u00e9ning<\/h3>\n\n\n\n<p>Pokia\u013e v\u00e1s u\u017e klasick\u00e1 rutina v posil\u0148ovni nud\u00ed, tabata m\u00f4\u017ee by\u0165 skvel\u00fdm sp\u00f4sobom, <strong>ako o\u017eivi\u0165 tr\u00e9ning.<\/strong> Tento dynamick\u00fd \u0161t\u00fdl cvi\u010denia m\u00f4\u017eete zaradi\u0165 na za\u010diatok v r\u00e1mci rozcvi\u010dky, alebo na konci napr\u00edklad s <a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-brucha\/\">cvikmi na brucho<\/a>. Dohodnite sa so sparing partnerom a sk\u00faste spolo\u010dn\u00fa <strong>tabata v\u00fdzvu<\/strong>, ktor\u00e1 bude obsahova\u0165 napr\u00edklad len drepy s v\u00fdskokom, plank alebo angli\u010d\u00e1ky. Fant\u00e1zii sa medze neklad\u00fa.<\/p>\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=\"8344,36358,73135,80965\" ><\/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=\"Tabata_trening_na_cele_telo_8_cvikov_s_vlastnou_vahou\"><\/span>Tabata tr\u00e9ning na cel\u00e9 telo: 8 cvikov s vlastnou v\u00e1hou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Chcete vysk\u00fa\u0161a\u0165 poriadny tabata workout?<\/strong> Tak si zacvi\u010dte pod\u013ea n\u00e1\u0161ho pr\u00edkladu. \u010cak\u00e1 v\u00e1s 8 cvikov, ktor\u00e9 preveria svaly cel\u00e9ho tela. Potrebova\u0165 budete <a href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\">podlo\u017eku<\/a> a majte po ruke aj <a href=\"https:\/\/gymbeam.sk\/uteraky\">uter\u00e1k<\/a> a <a href=\"https:\/\/gymbeam.sk\/sportove-flase\">f\u013ea\u0161u s vodou<\/a>, preto\u017ee toto bude intenz\u00edvne. \u010cas si stopujte na mobile \u010di hodink\u00e1ch. E\u0161te lep\u0161\u00ed je v\u0161ak <a href=\"https:\/\/gymbeam.sk\/workout-timer-gymbeam.html\">Workout Timer<\/a> alebo aplik\u00e1cia <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.evgeniysharafan.tabatatimer&amp;pli=1\">Tabata Timer: Interval Timer<\/a>, v ktorej si jednoducho nastav\u00edte \u010das cvi\u010denia aj odpo\u010dinku, a potom u\u017e len \u010dak\u00e1te na zvukov\u00e9 sign\u00e1ly. Pr\u00edpadne na YouTube n\u00e1jdete <a href=\"https:\/\/www.youtube.com\/@TabataSongs\">Tabata playlisty<\/a> s pesni\u010dkami na 4 min\u00faty a hlasov\u00fdm sprievodom, ktor\u00fd upozor\u0148uje na za\u010diatok cvi\u010denia aj pauzy.<\/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>Nastavte si interval <strong>20 sek\u00fand cvi\u010denia, 10 sek\u00fand odpo\u010dinku, a to v\u0161etko 8-kr\u00e1t.<\/strong><\/li>\n\n\n\n<li>Budete prech\u00e1dza\u0165 z cviku na cvik. To znamen\u00e1, \u017ee v r\u00e1mci s\u00e9rie sa ku ka\u017ed\u00e9mu dostanete raz.<\/li>\n\n\n\n<li>Medzi s\u00e9riami si m\u00f4\u017eete d\u00e1va\u0165 aj dlh\u0161iu 60 \u2013 90 sekundov\u00fa pauzu. Takto odcvi\u010dte <strong>3 \u2013 4 s\u00e9rie.<\/strong><\/li>\n\n\n\n<li>Pred tabatou sa trochu zahrejte napr\u00edklad behan\u00edm na mieste alebo jumping jackmi a potom rozh\u00fdbte cel\u00e9 telo dynamick\u00fdm stre\u010dingom.<\/li>\n\n\n\n<li>Pred spusten\u00edm \u010dasomiery si v\u0161etky cviky prejdite a vysk\u00fa\u0161ajte, nech do toho m\u00f4\u017eete da\u0165 maximum od prvej sekundy.<\/li>\n\n\n\n<li>Pokia\u013e budete chcie\u0165, <strong>m\u00f4\u017eete si cviky s\u0165a\u017ei\u0165 pom\u00f4ckami<\/strong> alebo vysk\u00fa\u0161ajte n\u00e1ro\u010dnej\u0161ie varianty, ktor\u00e9 m\u00e1te ni\u017e\u0161ie tie\u017e uveden\u00e9.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Horolezec (Mountain climber)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na zem a prejdite do vzporu le\u017emo s natiahnut\u00fdmi pa\u017eami. Dlane s roztvoren\u00fdmi prstami umiestnite pod ramen\u00e1 vo vzdialenosti mierne \u0161ir\u0161ej, ne\u017e je ich rozp\u00e4tie. Ramen\u00e1 smeruj\u00fa dole od u\u0161\u00ed a lopatky s\u00fa stiahnut\u00e9 k sebe. Aktivujte stred tela a sna\u017ete sa dr\u017ea\u0165 postavu v jednej rovine. Nepreh\u00fdbajte sa v chrbte, najm\u00e4 v bedrovej oblasti.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom pokr\u010dte jednu nohu a pritiahnite ju smerom k lak\u0165u natiahnutej pa\u017ee. Potom ju vr\u00e1\u0165te do v\u00fdchodiskovej polohy a to ist\u00e9 hne\u010f zopakujte na druh\u00fa stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie v chrbte, klesanie bokov k zemi, nadmern\u00e9 zdv\u00edhanie panvy nahor, nedostato\u010dn\u00fd rozsah pohybu.<\/li>\n\n\n\n<li><strong>Ako cvik s\u0165a\u017ei\u0165?<\/strong> Rukami sa oprite o <a href=\"https:\/\/gymbeam.sk\/balancna-podlozka-half-ball-gymbeam.html\">balan\u010dn\u00fa podlo\u017eku<\/a>, <a href=\"https:\/\/gymbeam.sk\/fitlopta-fitball-65-cm-gymbeam.html\">fit loptu<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/posilnovacia-lopta-slam-ball-gymbeam.html\">slam ball<\/a>. Tie\u017e si m\u00f4\u017eete pripn\u00fa\u0165 <a href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-0-5-kg-gymbeam.html\">z\u00e1\u0165a\u017e na \u010dlenky<\/a>.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Mountain-climber.gif\" alt=\"Cvik horolezec\" class=\"wp-image-640102\" title=\"Cvik horolezec\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Dotyky ramien v planku (Plank Shoulder Taps)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na zem a prejdite do vzporu na narovnan\u00fdch ruk\u00e1ch.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom zdvihnite jednu ruku a dla\u0148ou sa dotknite opa\u010dn\u00e9ho ramena. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a to ist\u00e9 vykonajte druhou rukou.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie v chrbte, klesanie bokov k zemi, nadmern\u00e9 zdv\u00edhanie panvy nahor.<\/li>\n\n\n\n<li><strong>Ako cvik s\u0165a\u017ei\u0165?<\/strong> Rukami sa oprite o <a href=\"https:\/\/gymbeam.sk\/balancna-podlozka-half-ball-compact-gymbeam.html\">balan\u010dn\u00fa podlo\u017eku<\/a> alebo slam ball. Tie\u017e si m\u00f4\u017eete pripn\u00fa\u0165 <a href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-1kg-gymbeam.html\">z\u00e1\u0165a\u017e na z\u00e1p\u00e4stie<\/a>.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Shoulder-tap.gif\" alt=\"Cvik dotyky ramien v planku\" class=\"wp-image-640134\" title=\"Cvik dotyky ramien v planku\"\/><\/figure>\n\n\n\n<p>\u010eal\u0161ie vari\u00e1cie planku, ktor\u00e9 sa hodia do tabaty, n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-variacie-planku\/\"><strong>24 najefekt\u00edvnej\u0161\u00edch variantov planku.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Kliky (Push Ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na zem a prejdite do vzporu le\u017emo s natiahnut\u00fdmi pa\u017eami. M\u00f4\u017eete robi\u0165 aj kliky na kolen\u00e1ch. Dlane s roztvoren\u00fdmi prstami umiestnite pod ramen\u00e1 vo vzdialenosti mierne \u0161ir\u0161ej, ne\u017e je ich rozp\u00e4tie. Ramen\u00e1 smeruj\u00fa dole od u\u0161\u00ed, lopatky stiahnite k sebe a lakte by mali zviera\u0165 s telom pribli\u017ene 45 stup\u0148ov. Aktivujte stred tela. Nepreh\u00fdbajte sa v chrbte, najm\u00e4 v bedrovej oblasti.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Po n\u00e1dychu urobte klik a v spodnej polohe sa sna\u017ete hrudn\u00edkom \u013eahko dotkn\u00fa\u0165 zeme. Potom s v\u00fddychom zatla\u010dte celou plochou r\u00fak do podlo\u017eky, vr\u00e1\u0165te sa do v\u00fdchodiskovej polohy a vykonajte \u010fal\u0161ie opakovanie.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, preh\u00fdbanie v chrbte (predov\u0161etk\u00fdm v bedrovej oblasti), nestabiln\u00e9 lopatky, lakte smeruj\u00face od tela.<\/li>\n\n\n\n<li><strong>Ako cvik s\u0165a\u017ei\u0165:<\/strong> Kliky na slam balle, fit lopte, balan\u010dnej podlo\u017eke, so <a href=\"https:\/\/gymbeam.sk\/zatazova-vesta-gymbeam.html\">z\u00e1\u0165a\u017eovou vestou<\/a>, s <a href=\"https:\/\/gymbeam.sk\/kotuc-iron-plate-51mm-gymbeam.html\">kot\u00fa\u010dom<\/a> polo\u017een\u00fdm na chrbte, na <a href=\"https:\/\/gymbeam.sk\/zavesny-posilnovaci-system-gymbeam.html\">z\u00e1vesnom posil\u0148ovacom syst\u00e9me<\/a>, s <a href=\"https:\/\/gymbeam.sk\/adapter-na-kliky-push-up-bar-gymbeam.html\">adapt\u00e9rmi<\/a> alebo s dlhou <a href=\"https:\/\/gymbeam.sk\/set-expanderov-duoband-gymbeam.html\">posil\u0148ovacou gumou<\/a> vedenou okolo tela a uchytenou pod dla\u0148ami.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Kliky-na-kolenou.gif\" alt=\"Cvik kliky na kolen\u00e1ch\" class=\"wp-image-640070\" title=\"Cvik kliky na kolen\u00e1ch\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Tricepsov\u00e9 kliky (Floor Triceps Dips)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Posa\u010fte sa s pokr\u010den\u00fdmi kolenami a chodidlami na zemi. Ruky polo\u017ete za seba dla\u0148ami na podlo\u017eku s prstami smeruj\u00facimi k zadku. Panvu zdvihnite p\u00e1r centimetrov nad podlo\u017eku, pokr\u010dte lakte a ramen\u00e1 stiahnite dole od u\u0161\u00ed.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom pomocou kontrakcie tricepsov narovnajte ruky v lakti. Potom sa s n\u00e1dychom kontrolovane vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik zopakujte.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Pri\u0165ahovanie ramien k u\u0161iam, preh\u00fdbanie v chrbte, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00fd rozsah pohybu.<\/li>\n\n\n\n<li><strong>Ako cvik s\u0165a\u017ei\u0165:<\/strong> Tricepsov\u00e9 kliky s oporou o <a href=\"https:\/\/gymbeam.sk\/rovna-lavica-gymbeam.html\">lavicu<\/a>, <a href=\"https:\/\/gymbeam.sk\/plyometricka-bedna-plyobox-wood-gymbeam.html\">plyometrick\u00fa bed\u0148u<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/fitness-schod-stepper-gymbeam.html\">stepper<\/a>, so <a href=\"https:\/\/gymbeam.sk\/zatazova-vesta-active-3-kg-gymbeam.html\">z\u00e1\u0165a\u017eovou vestou<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/neoprene-hex-dumbbell-beastpink.html\">jednoru\u010dkou<\/a> polo\u017eenou na panve.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Floor-tricep-dips.gif\" alt=\"Cvik tricepsov\u00e9 kliky\" class=\"wp-image-640038\" title=\"Cvik tricepsov\u00e9 kliky\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Glute bridge so striedan\u00edm n\u00f4h (Alternating Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na chrb\u00e1t, pokr\u010dte nohy, chodidl\u00e1 prisu\u0148te bli\u017e\u0161ie k zadku a p\u00e4ty nechajte na podlo\u017eke. Natiahnut\u00e9 pa\u017ee polo\u017ete ved\u013ea tela, zdvihnite panvu nahor a aktivujte stred tela.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Plynulo d\u00fdchajte a s\u00fastre\u010fte sa na aktiv\u00e1ciu sedac\u00edch svalov. Zdvihnite jedno chodidlo zo zeme a nohu narovnajte. V tejto poz\u00edcii si m\u00f4\u017eete prida\u0165 1 \u2013 2 sekundov\u00fa v\u00fddr\u017e. Potom nohu vr\u00e1\u0165te na zem a zdvihnite druh\u00fa. Takto striedajte nohy a\u017e do konca s\u00e9rie. Myslite na to, \u017ee pohyb vych\u00e1dza iba z n\u00f4h, zvy\u0161ok tela je po cel\u00fa dobu cviku v stabilnej poz\u00edcii.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostato\u010dn\u00e1 aktiv\u00e1cia sedac\u00edch svalov, nadmern\u00e9 preh\u00fdbanie chrbta, nekontrolovan\u00fd pohyb.<\/li>\n\n\n\n<li><strong>Ako cvik s\u0165a\u017ei\u0165:<\/strong> Pridajte <a href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-gymbeam.html\">z\u00e1\u0165a\u017e na \u010dlenky<\/a>, <a href=\"https:\/\/gymbeam.sk\/set-odporovych-gum-booty-band-beastpink.html\">posil\u0148ovaciu gumu<\/a> nad kolen\u00e1 alebo polo\u017ete chodidl\u00e1 na <a href=\"https:\/\/gymbeam.sk\/balancna-podlozka-half-ball-compact-gymbeam.html\">balan\u010dn\u00fa podlo\u017eku<\/a>.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Glute-bridge-alternating.gif\" alt=\"Cvik glute bridge so striedan\u00edm n\u00f4h\" class=\"wp-image-640054\" title=\"Cvik glute bridge so striedan\u00edm n\u00f4h\"\/><\/figure>\n\n\n\n<p>V\u0161etko o cviku glute bridge a \u010fal\u0161ie \u00fa\u010dinn\u00e9 varianty n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/toto-sa-stane-ak-budete-robit-mostik-kazdy-den\/\"><strong>Glute bridge: 10 variantov most\u00edka pre pevnej\u0161\u00ed a gu\u013eatej\u0161\u00ed zadok.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Koleno k lak\u0165u (Knee To Elbow)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa vzpriamene, pa\u017ee pokr\u010dte v lak\u0165och a dlane polo\u017ete za u\u0161i.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom aktivujte bru\u0161n\u00e9 svaly, zdvihnite jednu nohu a koleno pritiahnite k opa\u010dn\u00e9mu lak\u0165u, ktor\u00fd z\u00e1rove\u0148 pribl\u00ed\u017eite. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik zopakujte na druh\u00fa stranu. Takto pokra\u010dujte a\u017e do konca s\u00e9rie.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostato\u010dn\u00fd rozsah pohybu.<\/li>\n\n\n\n<li><strong>Ako cvik s\u0165a\u017ei\u0165:<\/strong> Na chodidl\u00e1 si dajte <a href=\"https:\/\/gymbeam.sk\/set-posilnovacich-gum-resistance-gymbeam.html\">posil\u0148ovaciu gumu s uzavret\u00fdm obvodom<\/a> alebo pridajte <a href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-1kg-gymbeam.html\">z\u00e1\u0165a\u017e na \u010dlenky<\/a>.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Knee-to-elbow.gif\" alt=\"Cvik koleno k lak\u0165u\" class=\"wp-image-640086\" title=\"Cvik koleno k lak\u0165u\"\/><\/figure>\n\n\n\n<p>H\u013ead\u00e1te in\u0161pir\u00e1ciu na \u010fal\u0161ie cviky na brucho do tr\u00e9ningu? N\u00e1jdete ju v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/21-najlepsich-cvikov-na-brucho\/\"><strong>21 najlep\u0161\u00edch cvikov na brucho s vlastnou v\u00e1hou.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Drepy s v\u00fdskokom (Jumping Air Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Stoj mierne rozkro\u010dn\u00fd zhruba na \u0161\u00edrku va\u0161ich ramien. V\u00e1ha je rozlo\u017een\u00e1 rovnomerne na celej ploche chodidla.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Nad\u00fdchnite sa a pohybom panvy dozadu a dole urobte drep. H\u013abku drepu zvo\u013ete tak, aby sa v\u00e1m podarilo zachova\u0165 prirodzen\u00e9 zakrivenie chrbtice. Os kolena, \u010dlenku a \u0161pi\u010dky nohy zost\u00e1va v jednej rovine. S v\u00fddychom pomocou aktiv\u00e1cie svalov zadku a prednej strany stehien urobte v\u00fdskok. V hornej polohe sa nad\u00fdchnite, potom sa vr\u00e1\u0165te sp\u00e4\u0165 do drepu a v\u00fdskok zopakujte.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie v chrbte, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie dopredu, vt\u00e1\u010danie kolien dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, prepad\u00e1vanie na \u0161pi\u010dku alebo na p\u00e4tu.<\/li>\n\n\n\n<li><strong>Ako cvik s\u0165a\u017ei\u0165:<\/strong> Drepy s v\u00fdskokom so <a href=\"https:\/\/gymbeam.sk\/zatazova-vesta-active-7-kg-gymbeam.html\">z\u00e1\u0165a\u017eovou vestou<\/a>, v\u00fdskok z drepu na plyometrick\u00fa bed\u0148u.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Drepy-s-vyskokem.gif\" alt=\"Cvik drepy s v\u00fdskokom\" class=\"wp-image-640022\" title=\"Cvik drepy s v\u00fdskokom\"\/><\/figure>\n\n\n\n<p>\u010eal\u0161ie varianty drepov s vlastnou v\u00e1hou i z\u00e1\u0165a\u017eou n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\"><strong>Drepy: Benefity, spr\u00e1vne prevedenie a naj\u00fa\u010dinnej\u0161ie varianty na doma aj do posil\u0148ovne.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. V\u00fdpad vzad so zdvihnut\u00edm kolena (Reverse Lunge And Knee Drive)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Stoj s chodidlami ved\u013ea seba.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Za\u010dnite krokom dopredu a mierne do strany. V\u00e1hu preneste na predn\u00fa nohu. Dosta\u0148te sa do h\u013abky, kedy va\u0161e stehno zviera s l\u00fdtkom v kolene pribli\u017ene 90 stup\u0148ov, alebo e\u0161te hlb\u0161ie. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov prednej strany stehien a zadku vr\u00e1\u0165te do v\u00fdchodiskovej polohy a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm na druh\u00fa nohu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, zl\u00e1 koordin\u00e1cia pohybu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Reverse-lunge-and-knee-drive.gif\" alt=\"Cvik v\u00fdpad so zdvihnut\u00edm kolena\" class=\"wp-image-640118\" title=\"Cvik v\u00fdpad so zdvihnut\u00edm kolena\"\/><\/figure>\n\n\n\n<p>Ak chcete do tr\u00e9ningu zaradi\u0165 viac variantov v\u00fdpadov, n\u00e1jdete ich v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-robit-drepy-a-vypady\/\"><strong>Ako cvi\u010di\u0165 drepy a v\u00fdpady? Spr\u00e1vna technika a 15 najlep\u0161\u00edch variantov.<\/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=\"Tabata_Boot_camp\"><\/span>Tabata Boot camp<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vysk\u00fa\u0161ajte vzorov\u00fd HIIT v podobe tabaty aj pod\u013ea n\u00e1\u0161ho videa.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Tabata Boot Camp 01 l Home workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/GN29bJkvkK8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dalej\"><\/span>Kam \u010falej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Do tabaty m\u00f4\u017eete zaradi\u0165 aj cviky z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/15-najlepsich-cvikov-s-powerbagom-na-cele-telo\/\"><strong>15 najlep\u0161\u00edch cvikov s powerbagom na cel\u00e9 telo<\/strong><\/a> alebo <a href=\"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-na-cele-telo-so-zatazovou-vestou\/\"><strong>10 najlep\u0161\u00edch cvikov na cel\u00e9 telo so z\u00e1\u0165a\u017eovou vestou.<\/strong><\/a><\/li>\n\n\n\n<li>Tr\u00e9ning cel\u00e9ho tela zvl\u00e1dnete aj s balan\u010dnou podlo\u017ekou. \u00da\u010dinn\u00e9 cviky n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-s-balancnou-podlozkou-na-zlepsenie-rovnovahy-posilnenie-chrbta-a-celeho-tela\/\"><strong>10 najlep\u0161\u00edch cvikov s balan\u010dnou podlo\u017ekou na zlep\u0161enie rovnov\u00e1hy, posilnenie chrbta a cel\u00e9ho tela.<\/strong><\/a><\/li>\n\n\n\n<li>Tabatu si m\u00f4\u017eete zostavi\u0165 aj z cvikov s jednoru\u010dkou. In\u0161pirujte sa \u010dl\u00e1nkom <a href=\"https:\/\/gymbeam.sk\/blog\/trening-s-jednoruckou-12-najucinnejsich-cvikov-na-cele-telo\/\"><strong>Tr\u00e9ning s jednoru\u010dkou: 12 naj\u00fa\u010dinnej\u0161\u00edch cvikov na cel\u00e9 telo.<\/strong><\/a><\/li>\n\n\n\n<li>A ak sa chcete po cvi\u010den\u00ed pretiahnu\u0165, vysk\u00fa\u0161ajte cviky s foam rollerom pod\u013ea \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/15-cvikov-s-penovym-valcom-na-cvicenie\/\"><strong>Ako pou\u017e\u00edva\u0165 foam roller? 8 najlep\u0161\u00edch cvikov s penov\u00fdm valcom.<\/strong><\/a><\/li>\n\n\n\n<li>Pl\u00e1nujete si doma vytvori\u0165 dom\u00e1ce fitko? V tom pr\u00edpade by v\u00e1m nemal unikn\u00fa\u0165 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/vybavenie-domacej-posilnovne-ktore-pomocky-a-prislusenstvo-nesmie-chybat\/\"><strong>Vybavenie dom\u00e1cej posil\u0148ovne: Ktor\u00e9 pom\u00f4cky a pr\u00edslu\u0161enstvo nesmie ch\u00fdba\u0165?<\/strong><\/a><\/li>\n<\/ul>\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=\"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>Tabata je d\u00f4kazom, \u017ee aj <strong>za p\u00e1r min\u00fat sa d\u00e1 kvalitne si zacvi\u010di\u0165.<\/strong> \u010casov\u00e1 nen\u00e1ro\u010dnos\u0165 v\u0161ak nie je jedin\u00fdm benefitom. T\u00fdm, \u017ee sa v nej striedaj\u00fa intervaly cvi\u010den\u00ed s vysokou intenzitou a kr\u00e1tke pauzy, m\u00e1 v\u00fdhody po str\u00e1nke <strong>\u0161portovej v\u00fdkonnosti<\/strong> alebo <strong>spa\u013eovania kal\u00f3ri\u00ed.<\/strong> M\u00f4\u017eete do nej prida\u0165 vlastn\u00e9 cviky alebo sa in\u0161pirova\u0165 vzorov\u00fdm tr\u00e9ningom na posilnenie cel\u00e9ho tela. Spestrite si tr\u00e9ningov\u00fa rutinu tabatou!<\/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\u00ednosn\u00fd? Ak \u00e1no, zdie\u013eajte ho aj so svojimi priate\u013emi a pode\u013ete sa s nimi o in\u0161pir\u00e1ciu na intervalov\u00fd tr\u00e9ning tabata.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome Workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>H\u013ead\u00e1te \u00fa\u010dinn\u00e9 cvi\u010denie, ktor\u00e9 stihnete aj s rozcvi\u010dkou do 20 min\u00fat? V tom pr\u00edpade vysk\u00fa\u0161ajte HIIT v podobe tabaty! V \u010dl\u00e1nku n\u00e1jdete pr\u00edklad tr\u00e9ningu na cel\u00e9 telo, ktor\u00fd zvl\u00e1dnete aj z pohodlia domova.<\/p>\n","protected":false},"author":129,"featured_media":639955,"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":[6108,6123,6139,6157],"filter_section":[],"filter_attribute":[13022],"class_list":{"0":"post-640949","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-hiit-trening","9":"tag-cvicenie","10":"tag-domaci-trening","11":"tag-cviky-s-vlastnou-vahou","12":"filter_attribute-domaci-trening-a-hiit","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tabata: Efekt\u00edvny tr\u00e9ning cel\u00e9ho tela, na ktor\u00fd sta\u010d\u00ed 12 min\u00fat - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Tabata tr\u00e9ning na cel\u00e9 telo s vlastnou v\u00e1hou na doma aj do posil\u0148ovne. Intenz\u00edvny intervalov\u00fd tr\u00e9ning do 20 min\u00fat aj pre za\u010diato\u010dn\u00edkov. Zlep\u0161enie v\u00fdkonu aj chudnutie.\" \/>\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\/tabata-trening\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tabata: Efekt\u00edvny tr\u00e9ning cel\u00e9ho tela, na ktor\u00fd sta\u010d\u00ed 12 min\u00fat - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Tabata tr\u00e9ning na cel\u00e9 telo s vlastnou v\u00e1hou na doma aj do posil\u0148ovne. Intenz\u00edvny intervalov\u00fd tr\u00e9ning do 20 min\u00fat aj pre za\u010diato\u010dn\u00edkov. 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