{"id":644871,"date":"2025-02-01T12:35:36","date_gmt":"2025-02-01T11:35:36","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=644871"},"modified":"2025-04-02T16:26:27","modified_gmt":"2025-04-02T14:26:27","slug":"tabata-un-allenamento-efficace-per-tutto-il-corpo-che-puoi-fare-in-soli-12-minuti","status":"publish","type":"post","link":"https:\/\/gymbeam.it\/blog\/tabata-un-allenamento-efficace-per-tutto-il-corpo-che-puoi-fare-in-soli-12-minuti\/","title":{"rendered":"Tabata: un allenamento efficace per tutto il corpo che puoi fare in soli 12 minuti"},"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.it\/blog\/tabata-un-allenamento-efficace-per-tutto-il-corpo-che-puoi-fare-in-soli-12-minuti\/#Co_je_to_tabata\" title=\"Co je to tabata?\">Co 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.it\/blog\/tabata-un-allenamento-efficace-per-tutto-il-corpo-che-puoi-fare-in-soli-12-minuti\/#Jake_jsou_vyhody_tabaty\" title=\"Jak\u00e9 jsou v\u00fdhody tabaty?\">Jak\u00e9 jsou 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.it\/blog\/tabata-un-allenamento-efficace-per-tutto-il-corpo-che-puoi-fare-in-soli-12-minuti\/#Tabata_trenink_na_cele_telo_8_cviku_s_vlastni_vahou\" title=\"Tabata tr\u00e9nink na cel\u00e9 t\u011blo: 8 cvik\u016f s vlastn\u00ed vahou\">Tabata tr\u00e9nink na cel\u00e9 t\u011blo: 8 cvik\u016f s vlastn\u00ed vahou<\/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.it\/blog\/tabata-un-allenamento-efficace-per-tutto-il-corpo-che-puoi-fare-in-soli-12-minuti\/#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.it\/blog\/tabata-un-allenamento-efficace-per-tutto-il-corpo-che-puoi-fare-in-soli-12-minuti\/#Kam_dal\" title=\"Kam d\u00e1l?\">Kam d\u00e1l?<\/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.it\/blog\/tabata-un-allenamento-efficace-per-tutto-il-corpo-che-puoi-fare-in-soli-12-minuti\/#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><strong>Co se d\u00e1 stihnout za 4 minuty?<\/strong> Uva\u0159it si \u010daj, odpov\u011bd\u011bt na kr\u00e1tk\u00fd e-mail, p\u0159e\u010d\u00edst p\u00e1r str\u00e1nek kn\u00ed\u017eky nebo <strong>ud\u011blat n\u011bco pro sv\u00e9 zdrav\u00ed a zacvi\u010dit si tabatu. <\/strong>Jedna s\u00e9rie tohoto intervalov\u00e9ho tr\u00e9ninku toti\u017e trv\u00e1 pouh\u00e9 4 minuty. B\u011bhem toho rozproud\u00edte metabolismus, procvi\u010d\u00edte svaly cel\u00e9ho t\u011bla a posunete se bl\u00ed\u017ee ke sv\u00fdm c\u00edl\u016fm. Tabata je \u0159e\u0161en\u00edm pro ka\u017ed\u00e9ho, kdo m\u00e1 na cvi\u010den\u00ed m\u00e1lo \u010dasu, ale chce dos\u00e1hnout viditeln\u00fdch v\u00fdsledk\u016f. Krom\u011b dal\u0161\u00edch v\u00fdhod tabaty najdete v \u010dl\u00e1nku tak\u00e9 vzorov\u00fd tr\u00e9nink na cel\u00e9 t\u011blo, kter\u00fd zvl\u00e1dnete i doma. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_to_tabata\"><\/span>Co je to tabata?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Tabata je <strong>vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink, <\/strong>za kter\u00fdm stoj\u00ed japonsk\u00fd v\u011bdec Dr. Izumi Tabata. Ten testoval efektivitu r\u016fzn\u00fdch tr\u00e9ninkov\u00fdch metod na t\u00fdmu olympijsk\u00fdch z\u00e1vodn\u00edk\u016f v rychlostn\u00edm bruslen\u00ed. Hledal cvi\u010debn\u00ed program, kter\u00fd by sportovc\u016fm pomohl <strong>zlep\u0161it jejich aerobn\u00ed i anaerobn\u00ed v\u00fdkonnost. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Aerobn\u00ed cvi\u010den\u00ed m\u00e1 typicky <strong>st\u0159edn\u00ed intenzitu, <\/strong>na\u0161e t\u011blo p\u0159i tom zvl\u00e1d\u00e1 vyu\u017e\u00edvat kysl\u00edkb\u011bhem tvorby energie pot\u0159ebnou pro \u010dinnost sval\u016f. D\u00edky tomu u t\u00e9to aktivity dok\u00e1\u017eeme vydr\u017eet dlouho. Pat\u0159\u00ed sem nap\u0159\u00edklad vytrvalostn\u00ed sporty, jako je b\u011bh nebo cyklistika. Na rozd\u00edl od toho se anaerobn\u00ed v\u00fdkonnost projevuje <strong>p\u0159i kr\u00e1tk\u00fdch, vysoce intenzivn\u00edch v\u00fdkonech, kde m\u00e1 organismus omezen\u00fd p\u0159\u00edstup kysl\u00edku.<\/strong> Energii tak tvo\u0159\u00ed bez n\u011bj a je v\u00edce odk\u00e1zan\u00fd na limitovan\u00e9 z\u00e1soby v t\u011ble, jako je nap\u0159\u00edklad z\u00e1sobn\u00ed sacharid glykogen. Typick\u00fdm p\u0159\u00edkladem je <strong>sprint nebo silov\u00fd tr\u00e9nink, <\/strong>kter\u00fd se skl\u00e1d\u00e1 ze <strong>s\u00e9ri\u00ed trvaj\u00edc\u00edch v rozmez\u00ed sekund maxim\u00e1ln\u011b minut.<\/strong> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Dr. Tabatovi se b\u011bhem v\u00fdzkumu poda\u0159ilo p\u0159ij\u00edt na efektivn\u00ed zp\u016fsob, jak zlep\u0161it oba typy v\u00fdkonu.P\u0159i\u0161el s tr\u00e9ninkov\u00fdm protokolem, ve kter\u00e9m se st\u0159\u00eddaj\u00ed <strong>20sekundov\u00e9 \u00faseky cvi\u010den\u00ed s 10 sekundami odpo\u010dinku. <\/strong>To v\u0161e se v jedn\u00e9 s\u00e9rii <strong>opakuje 8kr\u00e1t.<\/strong> Tato metoda, kter\u00e1 je pojmenov\u00e1na po jej\u00edm objeviteli, se rychle dostala od profesion\u00e1ln\u00edch k rekrea\u010dn\u00edm sportovc\u016fm.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup> [2]<\/sup><\/mark><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Jedna tabata tak zabere pouh\u00e9 4 minuty,<\/strong> co\u017e z n\u00ed d\u011bl\u00e1 ide\u00e1ln\u00ed volbu pro rychl\u00fd tr\u00e9nink. A\u017e ji v\u0161ak vyzkou\u0161\u00edte, sami se hned p\u0159esv\u011bd\u010d\u00edte, \u017ee 20 sekund cvi\u010den\u00ed nebude tak snadn\u00fdch, jak se zd\u00e1. V tomto kr\u00e1tk\u00e9m \u010dasov\u00e9mu \u00faseku toti\u017e budete m\u00edt za \u00fakol <strong>dostat ze sebe maximum!<\/strong><\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.it\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-1124x749.jpg\" alt=\"Co je to tabata tr&#xE9;nink?\" class=\"wp-image-639974\" title=\"Co je to tabata tr&#xE9;nink?\" 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<h3 class=\"wp-block-heading\">Jak\u00fd je rozd\u00edl mezi tabatou a HIITem?<\/h3>\n\n<p>M\u016f\u017eeme \u0159\u00edct, \u017ee tabata je jedn\u00edm z druh\u016f <strong>vysoce intenzivn\u00edho intervalov\u00e9ho tr\u00e9ninku (<\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/klasicke-kardio-nebo-hiit-trenink-co-spaluje-tuk-lepe\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>High Intensity Interval Training<\/strong><\/a><strong>), <\/strong>kter\u00fd nejsp\u00ed\u0161 zn\u00e1te pod zkratkou HIIT. St\u0159\u00eddaj\u00ed se v n\u011bm kr\u00e1tk\u00e9 \u00faseky intenzivn\u00edho cvi\u010den\u00ed s intervaly v n\u00edzk\u00e9 intenzit\u011b, p\u0159\u00edpadn\u011b s odpo\u010dinkem. <strong>U HIITu ale nen\u00ed p\u0159esn\u011b dan\u00e1 d\u00e9lka cvi\u010den\u00ed a odpo\u010dinku, jako je to v p\u0159\u00edpad\u011b tabaty. <\/strong>M\u016f\u017eete se setkat s protokolem pro za\u010d\u00e1te\u010dn\u00edky, ve kter\u00e9m se nap\u0159\u00edklad st\u0159\u00eddaj\u00ed 30sekundov\u00e9 \u00faseky cvi\u010den\u00ed s 1 minutou pauzy. Pokro\u010dilej\u0161\u00ed sportovci pak mohou zkr\u00e1tit pauzu klidn\u011b i na 15 sekund nebo m\u00edsto pauzy p\u0159idat 30 sekund cvi\u010den\u00ed v ni\u017e\u0161\u00ed intenzit\u011b. Odpo\u010dinek pak p\u0159ich\u00e1z\u00ed na \u0159adu a\u017e po cel\u00e9 s\u00e9rii. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>HIIT je tak mnohem v\u00edce variabiln\u00ed, <\/strong>m\u016f\u017eete p\u0159izp\u016fsobit d\u00e9lku cvi\u010den\u00ed i odpo\u010dinku vlastn\u00edm preferenc\u00edm a c\u00edl\u016fm. V p\u0159\u00edpad\u011b tabaty nad t\u00edm nemus\u00edme p\u0159em\u00fd\u0161let, proto\u017ee m\u00e1 jasn\u011b dan\u00fd protokol 20 sekund cvi\u010den\u00ed, 10 sekund pauzy, a to cel\u00e9 8kr\u00e1t. Spole\u010dn\u00e9 v\u0161ak maj\u00ed to, \u017ee si je m\u016f\u017eete sestavit z jak\u00fdchkoliv cvik\u016f. Mohou b\u00fdt <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\">s vlastn\u00ed vahou<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/8-nejlepsich-cviku-s-kettlebellem-na-zadek-a-nohy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellem<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/15-nejlepsich-cviku-s-powerbagem-na-cele-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbagem<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/cviky-s-micem-na-posileni-celeho-tela\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fit m\u00ed\u010dem<\/a> a dal\u0161\u00edmi <a href=\"https:\/\/gymbeam.cz\/domaci-trenink\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tr\u00e9ninkov\u00fdmi pom\u016fckami<\/a>. Stejn\u011b tak se daj\u00ed napasovat na b\u011b\u017eeck\u00fd tr\u00e9nink, <a href=\"https:\/\/gymbeam.cz\/blog\/jak-skakat-pres-svihadlo-6-cviku-a-3-hiit-treninky-pro-intenzivni-spalovani-kalorii\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo<\/a> nebo t\u0159eba j\u00edzdu na <a href=\"https:\/\/gymbeam.cz\/veslovaci-trenazer-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veslovac\u00edm trena\u017e\u00e9ru<\/a>. <\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.it\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_jsou_vyhody_tabaty\"><\/span>Jak\u00e9 jsou v\u00fdhody tabaty?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Hlavn\u00ed v\u00fdhoda tabaty je jej\u00ed <strong>\u010dasov\u00e1 nen\u00e1ro\u010dnost,<\/strong> tr\u00e9nink v\u011bt\u0161inou stihnete dokon\u010dit do 20 minut. To v\u0161ak nen\u00ed jedin\u00e1 v\u00fdhoda tohoto typu cvi\u010den\u00ed. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. Podpo\u0159\u00edte aerobn\u00ed i anaerobn\u00ed v\u00fdkonnost <\/h3>\n\n<p>Podle studi\u00ed m\u016f\u017ee tabata v\u00fdznamn\u011b podpo\u0159it jak aerobn\u00ed, tak anaerobn\u00ed v\u00fdkonnost. Tento tr\u00e9ninkov\u00fd styl<strong> zvy\u0161uje kapacitu va\u0161eho t\u011bla vyu\u017e\u00edvat kysl\u00edk efektivn\u011bji,<\/strong> co\u017e se hod\u00ed jak pro vytrvalostn\u00ed, tak pro silov\u00fd tr\u00e9nink. To v\u00e1s \u010din\u00ed v\u0161estrann\u011bj\u0161\u00edm sportovcem a pom\u00e1h\u00e1 v\u00e1m l\u00e9pe se p\u0159ipravit na r\u016fzn\u00e9 tr\u00e9ninkov\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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">2. Sp\u00e1l\u00edte spoustu kalori\u00ed a zrychl\u00edte hubnut\u00ed<\/h3>\n\n<p>D\u00edky vysok\u00e9 intenzit\u011b<strong> sp\u00e1l\u00edte b\u011bhem tr\u00e9ninku po\u0159\u00e1dnou porci energie. <\/strong>Kdy\u017e si tabatu sestav\u00edte z komplexn\u00edch cvik\u016f, jako jsou d\u0159epy, v\u00fdpady, angli\u010d\u00e1ky nebo kliky, m\u016f\u017eete za 20 minut sp\u00e1lit podobnou porci energie jako za 40 minut silov\u00e9ho tr\u00e9ninku v m\u00edrn\u00e9 intenzit\u011b. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>V\u00e1\u0161 metabolismus pojede na vy\u0161\u0161\u00ed obr\u00e1tky i po skon\u010den\u00ed tr\u00e9ninku.<\/strong> Stoj\u00ed za t\u00edm zejm\u00e9na EPOC (Excess Post Exercise Oxygen Consumption) neboli vy\u0161\u0161\u00ed spot\u0159eba kysl\u00edku po cvi\u010den\u00ed. V obdob\u00ed po tr\u00e9ninku m\u00e1te toti\u017e <strong>zrychlen\u00fd metabolismus,<\/strong> kdy doch\u00e1z\u00ed k vy\u0161\u0161\u00edmu spalov\u00e1n\u00ed kalori\u00ed, kterou t\u011blo vyu\u017e\u00edv\u00e1 na regeneraci svalov\u00e9 hmoty a obnovu energetick\u00fdch rezerv. Vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink m\u00e1 i podle studi\u00ed pozitivn\u00ed efekt na <strong>metabolick\u00e9 zdrav\u00ed.<\/strong> Lidem, kte\u0159\u00ed se sna\u017e\u00ed zhubnout, m\u016f\u017ee p\u0159in\u00e9st podobn\u00e9 v\u00fdsledky jako klasick\u00e9 kardio, kter\u00e9 v\u0161ak zpravidla zabere v\u00edce \u010dasu. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/sup><\/mark><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li>Pokud chcete zhubnout a hled\u00e1te doporu\u010den\u00ed, jak na to, nem\u011bl by v\u00e1m uj\u00edt \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 tip\u016f, jak si usnadnit hubnut\u00ed a dostat se do formy. <\/strong><\/a><\/li>\n\n\n\n<li>Zaj\u00edm\u00e1 v\u00e1s, jak\u00fd efekt m\u00e1 na hubnut\u00ed zm\u011bna v j\u00eddeln\u00ed\u010dku, silov\u00fd \u010di kardio tr\u00e9nink? To se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Dieta, kardio a silov\u00fd tr\u00e9nink. Co je nejlep\u0161\u00ed na hubnut\u00ed?<\/strong><\/a><\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.it\/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<h3 class=\"wp-block-heading\">3. Pos\u00edl\u00edte svaly cel\u00e9ho t\u011bla<\/h3>\n\n<p>Do tabaty se ide\u00e1ln\u011b hod\u00ed komplexn\u00ed cviky, p\u0159i kter\u00fdch se<strong> zapojuje v\u00edce svalov\u00fdch skupin najednou.<\/strong> D\u00edky tomu m\u016f\u017eete za kr\u00e1tk\u00fd \u010das procvi\u010dit svaly cel\u00e9ho t\u011bla. Podpo\u0159\u00edte tak jejich zpevn\u011bn\u00ed, tvarov\u00e1n\u00ed a r\u016fst. Kdy\u017e budete postupn\u011b zvy\u0161ovat n\u00e1ro\u010dnost cvik\u016f nebo p\u0159id\u00e1te z\u00e1t\u011b\u017e, m\u016f\u017eete pozorovat i zlep\u0161en\u00ed po str\u00e1nce s\u00edly. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">4. Stihnete si zacvi\u010dit, i kdy\u017e m\u00e1te m\u00e1lo \u010dasu<\/h3>\n\n<p>Pokud m\u00e1te nabit\u00fd den a nedok\u00e1\u017eete si naj\u00edt \u010das na n\u00e1v\u0161t\u011bvu fitka nebo b\u011bh, tabata nab\u00edz\u00ed efektivn\u00ed alternativu. <strong>Tento intenzivn\u00ed tr\u00e9nink trv\u00e1 pouze 4 minuty, <\/strong>co\u017e znamen\u00e1, \u017ee si m\u016f\u017eete rychle odsko\u010dit na kr\u00e1tk\u00e9 cvi\u010den\u00ed kdykoli b\u011bhem dne. Ani takov\u00e9 3 nebo 4 tabaty v\u00e1m toho \u010dasu moc nevezmou, tak\u017ee na v\u00fdmluvy typu, \u017ee nest\u00edh\u00e1te cvi\u010dit, m\u016f\u017eete rovnou zapomenout. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">5. Tr\u00e9nink si sestav\u00edte na m\u00edru<\/h3>\n\n<p>Tabata v\u00e1m d\u00e1v\u00e1 mo\u017enost<strong> p\u0159izp\u016fsobit tr\u00e9nink podle va\u0161ich individu\u00e1ln\u00edch pot\u0159eb a c\u00edl\u016f.<\/strong> M\u016f\u017eete si zvolit cviky, kter\u00e9 se v\u00e1m hod\u00ed v r\u00e1mci va\u0161eho tr\u00e9ninkov\u00e9ho pl\u00e1nu, a zam\u011b\u0159it se bu\u010f na horn\u00ed, nebo doln\u00ed polovinu t\u011bla, \u010di zahrnout sprinty na b\u011b\u017eeck\u00e9m p\u00e1se. Tato flexibilita v\u00e1m umo\u017en\u00ed udr\u017eet cvi\u010den\u00ed zaj\u00edmav\u00e9 a odpov\u00eddaj\u00edc\u00ed va\u0161emu pokroku. Uplatn\u011bn\u00ed tak najde v tr\u00e9ninkov\u00e9m pl\u00e1nu <strong>za\u010d\u00e1te\u010dn\u00edk\u016f i pokro\u010dil\u00fdch sportovc\u016f. <\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li>S napl\u00e1nov\u00e1n\u00edm tr\u00e9nink\u016f podle va\u0161ich c\u00edl\u016f v\u00e1m pom\u016f\u017ee \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n na dom\u00e1c\u00ed cvi\u010den\u00ed?<\/strong><\/a><\/li>\n\n\n\n<li>Praktick\u00e9 tipy pro v\u0161echny, kte\u0159\u00ed chod\u00ed cvi\u010dit do posilovny, najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n do posilovny?<\/strong><\/a><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">6. Zpest\u0159\u00edte si tr\u00e9nink<\/h3>\n\n<p>Pokud v\u00e1s u\u017e klasick\u00e1 rutina v posilovn\u011b nud\u00ed, tabata m\u016f\u017ee b\u00fdt skv\u011bl\u00fdm zp\u016fsobem,<strong> jak o\u017eivit tr\u00e9nink.<\/strong> Tento dynamick\u00fd styl cvi\u010den\u00ed m\u016f\u017eete za\u0159adit na za\u010d\u00e1tek v r\u00e1mci rozcvi\u010dky, nebo na konci t\u0159eba se <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cviky na b\u0159icho<\/a>. Domluvte se se sparing kamar\u00e1dem a zkuste spole\u010dnou <strong>tabata v\u00fdzvu,<\/strong> kter\u00e1 bude obsahovat nap\u0159\u00edklad jen d\u0159epy s v\u00fdskokem, plank nebo angli\u010d\u00e1ky. Fantazii se meze nekladou. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"47623,48829,73135,86038\" ><\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tabata_trenink_na_cele_telo_8_cviku_s_vlastni_vahou\"><\/span>Tabata tr\u00e9nink na cel\u00e9 t\u011blo: 8 cvik\u016f s vlastn\u00ed vahou<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><strong>Chcete vyzkou\u0161et po\u0159\u00e1dn\u00fd tabata workout? <\/strong>Tak si zacvi\u010dte podle na\u0161eho p\u0159\u00edkladu. \u010cek\u00e1 v\u00e1s 8 cvik\u016f, kter\u00e9 prov\u011b\u0159\u00ed svaly cel\u00e9ho t\u011bla. Pot\u0159ebovat budete <a href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a> a m\u011bjte po ruce tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/rucniky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ru\u010dn\u00edk<\/a> a <a href=\"https:\/\/gymbeam.cz\/sportovni-lahve\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">l\u00e1hev s vodou<\/a>, proto\u017ee tohle bude intenzivn\u00ed. \u010cas si stopujte na mobilu \u010di hodink\u00e1ch. Je\u0161t\u011b lep\u0161\u00ed je v\u0161ak <a href=\"https:\/\/gymbeam.cz\/workout-timer-gymbeam.html\">Workout Timer<\/a> nebo aplikace <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.evgeniysharafan.tabatatimer\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tabata Timer: Interval Timer<\/a>, ve kter\u00e9 si jednodu\u0161e nastav\u00edte \u010das cvi\u010den\u00ed i odpo\u010dinku, a pak u\u017e jen \u010dek\u00e1te na zvukov\u00e9 sign\u00e1ly. P\u0159\u00edpadn\u011b na YouTube najdete <a href=\"https:\/\/www.youtube.com\/@TabataSongs\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tabata playlisty<\/a> s p\u00edsni\u010dkami na 4 minuty a hlasov\u00fdm doprovodem, kter\u00fd upozor\u0148uje na za\u010d\u00e1tek cvi\u010den\u00ed i pauzy. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li>Nastavte si <strong>interval 20 sekund cvi\u010den\u00ed, 10 sekund odpo\u010dinku, a to v\u0161e 8kr\u00e1t.<\/strong> <\/li>\n\n\n\n<li>Budete p\u0159ech\u00e1zet ze cviku na cvik. To znamen\u00e1, \u017ee v r\u00e1mci s\u00e9rie se ke ka\u017ed\u00e9mu dostanete jednou. <\/li>\n\n\n\n<li>Mezi s\u00e9riemi si m\u016f\u017eete d\u00e1vat i del\u0161\u00ed 60\u201390sekundovou pauzu. Takto odcvi\u010dte <strong>3\u20134 s\u00e9rie.<\/strong><\/li>\n\n\n\n<li>P\u0159ed tabatou se trochu zah\u0159ejte nap\u0159\u00edklad b\u011bh\u00e1n\u00edm na m\u00edst\u011b nebo jumping jacky a pak rozh\u00fdbejte cel\u00e9 t\u011blo dynamick\u00fdm stre\u010dinkem. <\/li>\n\n\n\n<li>P\u0159ed spu\u0161t\u011bn\u00edm \u010dasom\u00edry si v\u0161echny cviky projd\u011bte a vyzkou\u0161ejte, a\u0165 do toho m\u016f\u017eete d\u00e1t maximum od prvn\u00ed sekundy.<\/li>\n\n\n\n<li>Pokud budete cht\u00edt,<strong> m\u016f\u017eete si cviky zt\u00ed\u017eit pom\u016fckami <\/strong>nebo vyzkou\u0161ejte n\u00e1ro\u010dn\u011bj\u0161\u00ed varianty, kter\u00e9 m\u00e1te n\u00ed\u017ee rovn\u011b\u017e uvedeny. <\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. Horolezec (Mountain climber)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Klekn\u011bte si na zem a p\u0159ejd\u011bte do vzporu le\u017emo s nata\u017een\u00fdmi pa\u017eemi. Dlan\u011b s rozev\u0159en\u00fdmi prsty um\u00edst\u011bte pod ramena ve vzd\u00e1lenosti m\u00edrn\u011b \u0161ir\u0161\u00ed, ne\u017e je jejich rozp\u011bt\u00ed. Ramena sm\u011b\u0159uj\u00ed dol\u016f od u\u0161\u00ed a lopatky jsou st\u00e1hnut\u00e9 k sob\u011b. Aktivujte st\u0159ed t\u011bla a sna\u017ete se dr\u017eet postavu v jedn\u00e9 rovin\u011b. Neproh\u00fdbejte se v z\u00e1dech, zejm\u00e9na v bedern\u00ed oblasti. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pokr\u010dte jednu nohu a p\u0159it\u00e1hn\u011bte ji sm\u011brem k lokti nata\u017een\u00e9 pa\u017ee. Pot\u00e9 ji vra\u0165te do v\u00fdchoz\u00ed polohy a to stejn\u00e9 hned zopakujte na druhou stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru, nedostate\u010dn\u00fd rozsah pohybu.<\/li>\n\n\n\n<li><strong>Jak cvik zt\u00ed\u017eit?<\/strong> Rukama se op\u0159ete o <a href=\"https:\/\/gymbeam.cz\/balancni-podlozka-half-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">balan\u010dn\u00ed podlo\u017eku<\/a>, <a href=\"https:\/\/gymbeam.cz\/fit-mic-fitball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fit m\u00ed\u010d<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/posilovaci-mic-slam-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slam ball<\/a>. Tak\u00e9 si m\u016f\u017eete p\u0159ipnout <a href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-0-5-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017e na kotn\u00edky<\/a>.<\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.it\/blog\/wp-content\/uploads\/2024\/11\/Mountain-climber.gif\" alt=\"Cvik horolezec\" class=\"wp-image-640102\" title=\"Cvik horolezec\"\/><\/figure>\n\n<h3 class=\"wp-block-heading\">2. Doteky ramen v planku (Plank Shoulder Taps)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Klekn\u011bte si na zem a p\u0159ejd\u011bte do vzporu na narovnan\u00fdch pa\u017e\u00edch. <\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem zvedn\u011bte jednu ruku a dlan\u00ed se dotkn\u011bte opa\u010dn\u00e9ho ramene. Pak se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a to stejn\u00e9 prove\u010fte druhou rukou.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru.<\/li>\n\n\n\n<li><strong>Jak cvik zt\u00ed\u017eit?<\/strong> Rukama se op\u0159ete o <a href=\"https:\/\/gymbeam.cz\/kompaktni-half-ball-balance-trainer-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">balan\u010dn\u00ed podlo\u017eku<\/a> nebo slam ball. Tak\u00e9 si m\u016f\u017eete p\u0159ipnout <a href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017e na z\u00e1p\u011bst\u00ed<\/a>.<\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.it\/blog\/wp-content\/uploads\/2024\/11\/Shoulder-tap.gif\" alt=\"Cvik doteky ramen v planku\" class=\"wp-image-640134\" title=\"Cvik doteky ramen v planku\"\/><\/figure>\n\n<p>Dal\u0161\u00ed variace planku, kter\u00e9 se hod\u00ed do tabaty, najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-variace-planku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>24 nejefektivn\u011bj\u0161\u00edch variant planku.<\/strong><\/a> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">3. Kliky (Push Ups)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Klekn\u011bte si na zem a p\u0159ejd\u011bte do vzporu le\u017emo s nata\u017een\u00fdmi pa\u017eemi. M\u016f\u017eete d\u011blat kliky na kolenou nebo bez. Dlan\u011b s rozev\u0159en\u00fdmi prsty um\u00edst\u011bte pod ramena ve vzd\u00e1lenosti m\u00edrn\u011b \u0161ir\u0161\u00ed, ne\u017e je jejich rozp\u011bt\u00ed. Ramena sm\u011b\u0159uj\u00ed dol\u016f od u\u0161\u00ed, lopatky st\u00e1hn\u011bte k sob\u011b a lokty by m\u011bly sv\u00edrat s t\u011blem p\u0159ibli\u017en\u011b 45 stup\u0148\u016f. Aktivujte st\u0159ed t\u011bla. Neproh\u00fdbejte se v z\u00e1dech, zejm\u00e9na v bedern\u00ed oblasti. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Po n\u00e1dechu prove\u010fte klik a ve spodn\u00ed poloze se sna\u017ete hrudn\u00edkem lehce dotknout zem\u011b. Pot\u00e9 s v\u00fddechem zatla\u010dte celou plochou rukou do podlo\u017eky, vra\u0165te se do v\u00fdchoz\u00ed polohy a prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech (p\u0159edev\u0161\u00edm v bedern\u00ed oblasti), nestabiln\u00ed lopatky, lokty sm\u011b\u0159uj\u00edc\u00ed od t\u011bla.<\/li>\n\n\n\n<li><strong>Jak cvik zt\u00ed\u017eit: <\/strong>Kliky na slam ballu, fit m\u00ed\u010di, balan\u010dn\u00ed podlo\u017ece, se <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017eovou vestou<\/a>, s <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010dem<\/a> polo\u017een\u00fdm na z\u00e1dech, na <a href=\"https:\/\/gymbeam.cz\/zavesny-posilovaci-system-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1v\u011bsn\u00e9m posilovac\u00edm syst\u00e9mu<\/a>, s <a href=\"https:\/\/gymbeam.cz\/adapter-na-kliky-push-up-bar-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">adapt\u00e9ry<\/a> nebo s dlouhou<a href=\"https:\/\/gymbeam.cz\/set-expanderu-duoband-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> posilovac\u00ed gumou<\/a> vedenou kolem t\u011bla a uchycenou pod dlan\u011bmi.<\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.it\/blog\/wp-content\/uploads\/2024\/11\/Kliky-na-kolenou.gif\" alt=\"Cvik kliky na kolenou\" class=\"wp-image-640070\" title=\"Cvik kliky na kolenou\"\/><\/figure>\n\n<h3 class=\"wp-block-heading\">4. Tricepsov\u00e9 kliky (Floor Triceps Dips)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posa\u010fte se s pokr\u010den\u00fdmi koleny a chodidly na zemi. Ruce polo\u017ete za sebe dlan\u011bmi na podlo\u017eku s prsty sm\u011b\u0159uj\u00edc\u00edmi k h\u00fd\u017ed\u00edm. P\u00e1nev zvedn\u011bte p\u00e1r centimetr\u016f nad podlo\u017eku, pokr\u010dte lokty a ramena st\u00e1hn\u011bte dol\u016f od u\u0161\u00ed. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed kontrakce triceps\u016f narovnejte ruce v lokti. Pot\u00e9 se s n\u00e1dechem kontrolovan\u011b vra\u0165te do v\u00fdchoz\u00ed polohy a cvik zopakujte. Soust\u0159e\u010fte se na to, aby pohyb vych\u00e1zel pouze z pa\u017e\u00ed a lokty sm\u011b\u0159ovaly vzad, a ne do stran.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>P\u0159itahov\u00e1n\u00ed ramen k u\u0161\u00edm, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nekontrolovan\u00fd pohyb, nedostate\u010dn\u00fd rozsah pohybu. <\/li>\n\n\n\n<li><strong>Jak cvik zt\u00ed\u017eit: <\/strong>Tricepsov\u00e9 kliky s oporou o <a href=\"https:\/\/gymbeam.cz\/rovna-lavice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lavici<\/a>,<a href=\"https:\/\/gymbeam.cz\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> plyometrickou bednu<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/fitness-schod-stepper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stepper<\/a>, se <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-active-3-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017eovou vestou<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/neoprenova-jednorucka-hex-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dkou<\/a> polo\u017eenou na p\u00e1nvi. <\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.it\/blog\/wp-content\/uploads\/2024\/11\/Floor-tricep-dips.gif\" alt=\"Cvik tricepsov&#xE9; kliky\" class=\"wp-image-640038\" title=\"Cvik tricepsov&#xE9; kliky\"\/><\/figure>\n\n<h3 class=\"wp-block-heading\">5. Glute bridge se st\u0159\u00edd\u00e1n\u00edm nohou (Alternating Glute Bridge)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na z\u00e1da, pokr\u010dte nohy, chodidla p\u0159isu\u0148te bl\u00ed\u017ee k h\u00fd\u017ed\u00edm a paty nechte na podlo\u017ece. Nata\u017een\u00e9 pa\u017ee polo\u017ete vedle t\u011bla, zvedn\u011bte p\u00e1nev vzh\u016fru a aktivujte st\u0159ed t\u011bla. <\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Plynule d\u00fdchejte a soust\u0159e\u010fte se na aktivaci h\u00fd\u017e\u010fov\u00fdch sval\u016f. Zvedn\u011bte jedno chodidlo ze zem\u011b a nohu narovnejte. V t\u00e9to pozici si m\u016f\u017eete p\u0159idat 1\u20132sekundovou v\u00fddr\u017e. Pak nohu vra\u0165te na zem a zvedn\u011bte druhou. Takto st\u0159\u00eddejte nohy a\u017e do konce s\u00e9rie. Myslete na to, \u017ee pohyb vych\u00e1z\u00ed pouze z nohou, zbytek t\u011bla je po celou dobu cviku ve stabiln\u00ed pozici. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f, nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed zad, nekontrolovan\u00fd pohyb.<\/li>\n\n\n\n<li><strong>Jak cvik zt\u00ed\u017eit: <\/strong>P\u0159idejte <a href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017e na kotn\u00edky<\/a>, <a href=\"https:\/\/gymbeam.cz\/set-odporovych-gum-booty-band-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumu<\/a> nad kolena nebo polo\u017ete chodidla na <a href=\"https:\/\/gymbeam.cz\/kompaktni-half-ball-balance-trainer-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">balan\u010dn\u00ed podlo\u017eku<\/a>. <\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.it\/blog\/wp-content\/uploads\/2024\/11\/Glute-bridge-alternating.gif\" alt=\"Cvik glute bridge se st&#x159;&#xED;d&#xE1;n&#xED;m nohou\" class=\"wp-image-640054\" title=\"Cvik glute bridge se st&#x159;&#xED;d&#xE1;n&#xED;m nohou\"\/><\/figure>\n\n<p>V\u0161e o cviku glute bridge a dal\u0161\u00ed \u00fa\u010dinn\u00e9 varianty najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/toto-se-s-vami-stane-pokud-budete-pravidelne-delat-mustek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Glute bridge: 10 variant m\u016fstku pro pevn\u011bj\u0161\u00ed a kulat\u011bj\u0161\u00ed zadek.<\/strong><\/a><strong> <\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">6. Koleno k lokti (Knee To Elbow)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se zp\u0159\u00edma, pa\u017ee pokr\u010dte v loktech a dlan\u011b polo\u017ete za u\u0161i.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem aktivujte b\u0159i\u0161n\u00ed svaly, zvedn\u011bte jednu nohu a koleno p\u0159it\u00e1hn\u011bte k opa\u010dn\u00e9mu lokti, kter\u00fd z\u00e1rove\u0148 p\u0159ibl\u00ed\u017e\u00edte. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy a cvik zopakujte na druhou stranu. Takto pokra\u010dujte a\u017e do konce s\u00e9rie. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostate\u010dn\u00fd rozsah pohybu.<\/li>\n\n\n\n<li><strong>Jak cvik zt\u00ed\u017eit: <\/strong>Na chodidla si dejte <a href=\"https:\/\/gymbeam.cz\/set-posilovacich-gum-resistance-5-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumu s uzav\u0159en\u00fdm obvodem<\/a> nebo p\u0159idejte <a href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017e na kotn\u00edky<\/a>. <\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.it\/blog\/wp-content\/uploads\/2024\/11\/Knee-to-elbow.gif\" alt=\"Cvik koleno k lokti\" class=\"wp-image-640086\" title=\"Cvik koleno k lokti\"\/><\/figure>\n\n<p>Hled\u00e1te inspiraci na dal\u0161\u00ed cviky na b\u0159icho do tr\u00e9ninku? Najdete ji v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/21-nejlepsich-cviku-na-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>21 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s vlastn\u00ed vahou. <\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">7. D\u0159epy s v\u00fdskokem (Jumping Air Squat)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Stoj m\u00edrn\u011b rozkro\u010dn\u00fd zhruba na \u0161\u00ed\u0159i va\u0161ich ramen. V\u00e1ha je rozlo\u017eena rovnom\u011brn\u011b na cel\u00e9 plo\u0161e chodidla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a pohybem p\u00e1nve dozadu a dol\u016f ud\u011blejte d\u0159ep. Hloubku d\u0159epu zvolte tak, aby se v\u00e1m poda\u0159ilo zachovat p\u0159irozen\u00e9 zak\u0159iven\u00ed p\u00e1te\u0159e. Osa kolene, kotn\u00edku a \u0161pi\u010dky nohy z\u016fst\u00e1v\u00e1 v jedn\u00e9 rovin\u011b. S v\u00fddechem pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a p\u0159edn\u00ed strany stehen ud\u011blejte v\u00fdskok. V horn\u00ed poloze se nadechn\u011bte, pot\u00e9 se vra\u0165te zp\u011bt do d\u0159epu a v\u00fdskok zopakujte. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu, p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, vt\u00e1\u010den\u00ed kolen dovnit\u0159, nerovnom\u011brn\u011b rozlo\u017een\u00e1 v\u00e1ha, p\u0159epad\u00e1v\u00e1n\u00ed na \u0161pi\u010dku nebo na patu. <\/li>\n\n\n\n<li><strong>Jak cvik zt\u00ed\u017eit:<\/strong> D\u0159epy s v\u00fdskokem se <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-active-7-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017eovou vestou<\/a>, v\u00fdskok z d\u0159epu na plyometrickou bednu. <\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.it\/blog\/wp-content\/uploads\/2024\/11\/Drepy-s-vyskokem.gif\" alt=\"Cvik d&#x159;epy s v&#xFD;skokem\" class=\"wp-image-640022\" title=\"Cvik d&#x159;epy s v&#xFD;skokem\"\/><\/figure>\n\n<p>Dal\u0161\u00ed varianty d\u0159ep\u016f s vlastn\u00ed vahou i z\u00e1t\u011b\u017e\u00ed najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>D\u0159epy: Benefity, spr\u00e1vn\u00e9 proveden\u00ed a nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty na doma i do posilovny.<\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">8. V\u00fdpad vzad se zvednut\u00edm kolene (Reverse Lunge And Knee Drive)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Stoj s chodidly vedle sebe. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Za\u010dn\u011bte krokem dop\u0159edu a m\u00edrn\u011b do strany. V\u00e1hu p\u0159eneste na p\u0159edn\u00ed nohu. Dosta\u0148te se do hloubky, kdy va\u0161e stehno sv\u00edr\u00e1 s l\u00fdtkem v koleni p\u0159ibli\u017en\u011b 90 stup\u0148\u016f, nebo je\u0161t\u011b hloub\u011bji. S v\u00fddechem pomoc\u00ed aktivace sval\u016f p\u0159edn\u00ed strany stehen a h\u00fd\u017ed\u00ed se vra\u0165te do v\u00fdchoz\u00ed polohy a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm na druhou nohu. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu.<\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.it\/blog\/wp-content\/uploads\/2024\/11\/Reverse-lunge-and-knee-drive.gif\" alt=\"Cvik v&#xFD;pad se zvednut&#xED;m kolene\" class=\"wp-image-640118\" title=\"Cvik v&#xFD;pad se zvednut&#xED;m kolene\"\/><\/figure>\n\n<p>Pokud chcete do tr\u00e9ninku za\u0159adit v\u00edce variant v\u00fdpad\u016f, najdete je v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-delat-drepy-a-vypady-spravne\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak cvi\u010dit d\u0159epy a v\u00fdpady? Spr\u00e1vn\u00e1 technika a 15 nejlep\u0161\u00edch variant. <\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tabata_Boot_camp\"><\/span>Tabata Boot camp<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Vyzkou\u0161ejte vzorov\u00fd HIIT v podob\u011b tabaty tak\u00e9 podle na\u0161eho videa. <\/p>\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 03 l Home workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/eeqdGTx46cw?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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dal\"><\/span>Kam d\u00e1l?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<ul class=\"wp-block-list\">\n<li>Do tabaty m\u016f\u017eete za\u0159adit tak\u00e9 cviky z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/15-nejlepsich-cviku-s-powerbagem-na-cele-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>15 nejlep\u0161\u00edch cvik\u016f s powerbagem na cel\u00e9 t\u011blo<\/strong><\/a> nebo <a href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-cele-telo-se-zatezovou-vestou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 nejlep\u0161\u00edch cvik\u016f na cel\u00e9 t\u011blo se z\u00e1t\u011b\u017eovou vestou.<\/strong><\/a><\/li>\n\n\n\n<li>Tr\u00e9nink cel\u00e9ho t\u011bla zvl\u00e1dnete tak\u00e9 s balan\u010dn\u00ed podlo\u017ekou. \u00da\u010dinn\u00e9 cviky najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-s-balancni-podlozkou-na-zlepseni-rovnovahy-posileni-zad-a-celeho-tela\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 nejlep\u0161\u00edch cvik\u016f s balan\u010dn\u00ed podlo\u017ekou na zlep\u0161en\u00ed rovnov\u00e1hy, pos\u00edlen\u00ed zad a cel\u00e9ho t\u011bla. <\/strong><\/a><\/li>\n\n\n\n<li>Tabatu si m\u016f\u017eete sestavit tak\u00e9 z cvik\u016f s jednoru\u010dkou. Inspirujte se \u010dl\u00e1nkem <a href=\"https:\/\/gymbeam.cz\/blog\/trenink-s-jednoruckou-12-nejucinnejsich-cviku-na-cele-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Tr\u00e9nink s jednoru\u010dkou: 12 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f na cel\u00e9 t\u011blo.<\/strong><\/a><\/li>\n\n\n\n<li>A pokud se chcete po cvi\u010den\u00ed prot\u00e1hnout, vyzkou\u0161ejte cviky s foam rollerem podle \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/15-nejlepsich-s-penovym-valcem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak pou\u017e\u00edvat foam roller? 8 nejlep\u0161\u00edch cvik\u016f s p\u011bnov\u00fdm v\u00e1lcem.<\/strong><\/a><\/li>\n\n\n\n<li>Pl\u00e1nujete si doma vytvo\u0159it dom\u00e1c\u00ed fitko? V tom p\u0159\u00edpad\u011b by v\u00e1m nem\u011bl uniknout \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/vybaveni-domaci-posilovny-ktere-pomucky-a-prislusenstvi-nesmi-chybet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vybaven\u00ed dom\u00e1c\u00ed posilovny: Kter\u00e9 pom\u016fcky a p\u0159\u00edslu\u0161enstv\u00ed nesm\u00ed chyb\u011bt?<\/strong><\/a><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<p>Tabata je d\u016fkazem, \u017ee se d\u00e1 i <strong>za p\u00e1r minut kvalitn\u011b zacvi\u010dit.<\/strong> \u010casov\u00e1 nen\u00e1ro\u010dnost v\u0161ak nen\u00ed jedin\u00fdm benefitem. T\u00edm, \u017ee se v n\u00ed st\u0159\u00eddaj\u00ed intervaly cvi\u010den\u00ed s vysokou intenzitou a kr\u00e1tk\u00e9 pauzy, m\u00e1 v\u00fdhody po str\u00e1nce <strong>sportovn\u00ed v\u00fdkonnosti<\/strong> nebo <strong>spalov\u00e1n\u00ed kalori\u00ed. <\/strong>M\u016f\u017eete do n\u00ed p\u0159idat vlastn\u00ed cviky nebo se inspirovat vzorov\u00fdm tr\u00e9ninkem na pos\u00edlen\u00ed cel\u00e9ho t\u011bla. Zpest\u0159ete si tr\u00e9ninkovou rutinu tabatou!<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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 intervalov\u00fd tr\u00e9nink tabata. <\/p>\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>Cerchi un allenamento efficace che puoi completare in meno di 20 minuti, riscaldamento compreso? In questo caso, prova un HIIT sotto forma di Tabata! In questo articolo troverai una guida su un allenamento completo per tutto il corpo che potrai fare comodamente da casa tua.<\/p>\n","protected":false},"author":129,"featured_media":639950,"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":[7901],"tags":[7964,7910,7922,7945],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-644871","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-esercizi-e-allenamenti","8":"tag-allenamento-a-casa","9":"tag-allenamento-hiit","10":"tag-esercizi-a-corpo-libero","11":"tag-esercizio-fisico","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>Tabata: un allenamento efficace per tutto il corpo che puoi fare in soli 12 minuti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Allenamento full-body Tabata a corpo libero, a casa o in palestra. 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