Dom\u00e1ce cvi\u010denia bez vybavenia s\u00fa jedn\u00fdm z najdostupnej\u0161\u00edch sp\u00f4sobov, ako sa udr\u017ea\u0165 v kond\u00edcii. Rozv\u00edjaj\u00fa silu, vytrvalos\u0165 a koordin\u00e1ciu a nevy\u017eaduj\u00fa si posil\u0148ov\u0148u ani vybavenie. K\u013e\u00fa\u010dom je konzistentnos\u0165 a spr\u00e1vna technika. Tu je 10 overen\u00fdch cvikov, ktor\u00e9 sa daj\u00fa kombinova\u0165 do ak\u00e9hoko\u013evek programu.
\nDrepy s\u00fa kr\u00e1\u013eom cvi\u010den\u00ed n\u00f4h a glute\u00e1lov. Postavte sa s nohami na \u0161\u00edrku ramien, chrb\u00e1t dr\u017ete rovno a sp\u00fa\u0161\u0165ajte sa, k\u00fdm nebud\u00fa va\u0161e stehn\u00e1 rovnobe\u017en\u00e9 s podlahou. Za\u010dnite s 3 s\u00e9riami po 10 \u2013 15 opakovan\u00ed. Pre n\u00e1ro\u010dnej\u0161\u00ed tr\u00e9ning sk\u00faste drepy s v\u00fdskokom (plyometria).
\nV\u00fdpady zlep\u0161uj\u00fa rovnov\u00e1hu a precvi\u010duj\u00fa ka\u017ed\u00fa nohu samostatne. Vykro\u010dte dopredu, spustite zadn\u00e9 koleno takmer na podlahu a vr\u00e1\u0165te sa sp\u00e4\u0165. Striedajte nohy alebo robte jednu po druhej. 3 s\u00e9rie po 10 opakovan\u00ed na ka\u017ed\u00fa stranu.
\nPlanky s\u00fa cvikom na cel\u00e9 telo, najm\u00e4 na jadro. Lakte pod ramenami, telo v priamke od hlavy po p\u00e4ty. Za\u010dnite s 20 \u2013 30 sekundami, postupne zvy\u0161ujte na 1 \u2013 2 min\u00faty. Vari\u00e1cie: bo\u010dn\u00fd plank, plank so zdv\u00edhan\u00edm n\u00f4h.
\nKliky \u2013 na hrudn\u00edk, ramen\u00e1 a triceps. Ak je to pre v\u00e1s n\u00e1ro\u010dn\u00e9, robte ich z kolien alebo opret\u00e9 o stenu. Uistite sa, \u017ee lakte s\u00fa ohnut\u00e9 v 45\u00b0 uhle, nie do str\u00e1n. 3 s\u00e9rie po 5-10 opakovan\u00ed.<\/p>\n
\nZdv\u00edhanie n\u00f4h v \u013eahu \u2013 na spodn\u00fa \u010das\u0165 brucha. \u013dahnite si na chrb\u00e1t s rukami pozd\u013a\u017e tela, zdvihnite rovn\u00e9 nohy do 90\u00b0 uhla a pomaly ich spustite. Spodn\u00fa \u010das\u0165 chrbta dr\u017ete na podlahe. 3 s\u00e9rie po 12-15 opakovan\u00ed.
\nBurpees \u2013 celotelov\u00fd tr\u00e9ning. Drep \u2192 klik \u2192 drep s v\u00fdskokom. Skvel\u00e9 pre kardio a silu. Za\u010dnite s 5 opakovaniami, postupne ich zvy\u0161ujte.
\nHorizont\u00e1lne zhyby (austr\u00e1lske) \u2013 ak m\u00e1te stabiln\u00fd st\u00f4l alebo z\u00e1bradlie, \u013eahnite si pod\u0148, chy\u0165te sa okraja a pritiahnite hrudn\u00edk k podpore. Skvel\u00e1 alternat\u00edva k zhybom.
\nZdv\u00edhanie n\u00f4h v planku \u2013 zamerajte sa na sedacie svaly a jadro tela. V plankovej polohe zdv\u00edhajte nohy jednu po druhej. Udr\u017eujte panvu rovno; nenechajte ju k\u00fdva\u0165. Urobte 3 s\u00e9rie po 12 opakovan\u00ed na ka\u017ed\u00fa stranu.
\nSpojte cviky do kruhov\u00e9ho tr\u00e9ningu: 40 sek\u00fand pr\u00e1ce, 20 sek\u00fand odpo\u010dinku, 3-4 kol\u00e1. Tento form\u00e1t (podobn\u00fd Tabate) prin\u00e1\u0161a maxim\u00e1lne v\u00fdsledky za 20 min\u00fat. K\u013e\u00fa\u010dom je venova\u0165 si \u010das a vykon\u00e1va\u0165 s presnos\u0165ou. O mesiac budete ohromen\u00ed, \u010doho va\u0161e telo dok\u00e1\u017ee – bez toho, aby zdvihlo jedin\u00fa \u010dinku.<\/p>\n","protected":false},"excerpt":{"rendered":"
Dom\u00e1ce cvi\u010denia bez vybavenia s\u00fa jedn\u00fdm z najdostupnej\u0161\u00edch sp\u00f4sobov, ako sa udr\u017ea\u0165 v kond\u00edcii. Rozv\u00edjaj\u00fa silu, vytrvalos\u0165 a koordin\u00e1ciu a nevy\u017eaduj\u00fa si posil\u0148ov\u0148u ani vybavenie. K\u013e\u00fa\u010dom je konzistentnos\u0165 a spr\u00e1vna…<\/p>\n","protected":false},"author":2,"featured_media":126,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[],"class_list":["post-125","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sport"],"_links":{"self":[{"href":"https:\/\/dogmamatan.com\/index.php?rest_route=\/wp\/v2\/posts\/125","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dogmamatan.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dogmamatan.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dogmamatan.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/dogmamatan.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=125"}],"version-history":[{"count":1,"href":"https:\/\/dogmamatan.com\/index.php?rest_route=\/wp\/v2\/posts\/125\/revisions"}],"predecessor-version":[{"id":127,"href":"https:\/\/dogmamatan.com\/index.php?rest_route=\/wp\/v2\/posts\/125\/revisions\/127"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dogmamatan.com\/index.php?rest_route=\/wp\/v2\/media\/126"}],"wp:attachment":[{"href":"https:\/\/dogmamatan.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=125"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dogmamatan.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=125"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dogmamatan.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=125"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}