[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.haag.cz\/cviceni-na-doma-pro-zeny\/#Article","mainEntityOfPage":"https:\/\/www.haag.cz\/cviceni-na-doma-pro-zeny\/","headline":"Cvi\u010den\u00ed na doma pro \u017eeny","name":"Cvi\u010den\u00ed na doma pro \u017eeny","description":"Jak by m\u011bl vypadat v\u00e1\u0161 dom\u00e1c\u00ed tr\u00e9nink? 1) zah\u0159\u00e1t\u00ed Jako prvn\u00ed za\u010dn\u011bte zhruba desetiminutov\u00fdm zah\u0159\u00e1t\u00edm. Vhodn\u00e9 je k tomu \u0161vihadlo (v lehk\u00e9m tempu), zakop\u00e1v\u00e1n\u00ed na m\u00edst\u011b, r\u016fzn\u00e9 poskoky typu pan\u00e1k nebo vykop\u00e1v\u00e1n\u00ed kolenou. Touto sestavou p\u0159iprav\u00edte svaly na z\u00e1t\u011b\u017e.\u00a0 2) stre\u010dink Nyn\u00ed se kr\u00e1tce prot\u00e1hn\u011bte, abyste aktivovala nervy, svaly a klouby ke cvi\u010den\u00ed. 3) hlavn\u00ed...<p class=\"more-link-wrap\"><a href=\"https:\/\/www.haag.cz\/cviceni-na-doma-pro-zeny\/\" class=\"more-link\">P\u0159e\u010d\u00edst<span class=\"screen-reader-text\"> &ldquo;Cvi\u010den\u00ed na doma pro \u017eeny&rdquo;<\/span> &raquo;<\/a><\/p>","datePublished":"2022-10-31","dateModified":"2023-06-14","author":{"@type":"Person","@id":"https:\/\/www.haag.cz\/author\/devene\/#Person","name":"devene","url":"https:\/\/www.haag.cz\/author\/devene\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/0dc285cbe86eecc8073f119fcb2e2c7032b51533f5bb47611c7d4a598558b8b7?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/0dc285cbe86eecc8073f119fcb2e2c7032b51533f5bb47611c7d4a598558b8b7?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"haag.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.haag.cz\/wp-content\/uploads\/plank-g503f7e852_640_1.jpg","url":"https:\/\/www.haag.cz\/wp-content\/uploads\/plank-g503f7e852_640_1.jpg","height":0,"width":0},"url":"https:\/\/www.haag.cz\/cviceni-na-doma-pro-zeny\/","about":["\u017deny"],"wordCount":396,"articleBody":"Jak by m\u011bl vypadat v\u00e1\u0161 dom\u00e1c\u00ed tr\u00e9nink?1) zah\u0159\u00e1t\u00edJako prvn\u00ed za\u010dn\u011bte zhruba desetiminutov\u00fdm zah\u0159\u00e1t\u00edm. Vhodn\u00e9 je k tomu \u0161vihadlo (v lehk\u00e9m tempu), zakop\u00e1v\u00e1n\u00ed na m\u00edst\u011b, r\u016fzn\u00e9 poskoky typu pan\u00e1k nebo vykop\u00e1v\u00e1n\u00ed kolenou. Touto sestavou p\u0159iprav\u00edte svaly na z\u00e1t\u011b\u017e.\u00a02) stre\u010dinkNyn\u00ed se kr\u00e1tce prot\u00e1hn\u011bte, abyste aktivovala nervy, svaly a klouby ke cvi\u010den\u00ed.3) hlavn\u00ed \u010d\u00e1st cvi\u010den\u00edTady u\u017e p\u0159ech\u00e1z\u00edme k samotn\u00e9mu tr\u00e9ninku. Z\u00e1le\u017e\u00ed, zda budete procvi\u010dovat intenzivn\u011b jen jednu partii nebo zvol\u00edte komplexn\u00ed tr\u00e9nink cel\u00e9ho t\u011bla (full body cvi\u010den\u00ed).4) stre\u010dink v pomalej\u0161\u00edm rytmuPo cvi\u010den\u00ed prot\u00e1hn\u011bte zat\u011b\u017eovan\u00e9 svaly a celkov\u011b zklidn\u011bte tepovou frekvenci.5) dopl\u0148te tekutiny a p\u0159\u00edjem b\u00edlkovinVypijte velkou sklenici vody nebo iontov\u00e9ho n\u00e1poje a p\u0159ipravte si na tal\u00ed\u0159 vejce, dr\u016fbe\u017e, ryby, ban\u00e1n nebo cere\u00e1lie.Tip: ke cvi\u010den\u00ed si pus\u0165te rytmickou hudbu, kter\u00e1 v\u00e1m dod\u00e1 motivaci.P\u0159\u00edklady posilovac\u00edch cvik\u016f na doma:d\u0159epy s vlastn\u00ed v\u00e1hou &#8211; v\u00fdborn\u00fd cvik na spodn\u00ed \u010d\u00e1st t\u011bla. D\u0159epy si pos\u00edl\u00edte stehna, h\u00fd\u017ed\u011b a vzp\u0159imova\u010de p\u00e1te\u0159e. Po zt\u00ed\u017een\u00ed cviku dob\u0159e poslou\u017e\u00ed lahev s vodou nebo odporov\u00e1 guma.v\u00fdpady vzad &#8211; kdy je pozornost v\u00edce v\u011bnov\u00e1na zadn\u00ed stran\u011b stehen.d\u00e1msk\u00e9 kliky &#8211; celkov\u00e9 pos\u00edlen\u00ed hrudn\u00edku, st\u0159edu t\u011bla a pa\u017e\u00ed. Pokud d\u00e1msk\u00e9 kliky zvl\u00e1dnete levou zadn\u00ed, vrhn\u011bte se na t\u011b\u017e\u0161\u00ed variantu a toti\u017e p\u00e1nsk\u00e9 kliky.sklapova\u010dky nebo zkracova\u010dky o \u017eidli &#8211; nesp\u011bchejte, u cvik\u016f dob\u0159e d\u00fdchejte a uvid\u00edte, \u017ee pek\u00e1\u010d buchet se brzy objev\u00ed.zved\u00e1n\u00ed nohou na bokuprkno &#8211; pozor na proh\u00fdb\u00e1n\u00ed v z\u00e1dechposilov\u00e1n\u00ed triceps\u016f o \u017eidliposilov\u00e1n\u00ed zad &#8211; v lehu na b\u0159i\u0161e zvedejte nohy a ruce a imitujte plav\u00e1n\u00edTip: cvik opakujte 10x po 3 s\u00e9ri\u00edch, mezi s\u00e9riemi si dejte zhruba minutu pauzu.Aby bylo cvi\u010den\u00ed efektivn\u00ed a va\u0161e t\u011blo na n\u011bj za\u010dalo reagovat, v\u011bnujte se mu ide\u00e1ln\u011b 3x t\u00fddn\u011b. Tr\u00e9ninky si pl\u00e1nujte v di\u00e1\u0159i jako byste \u0161la skute\u010dn\u011b do fitness centra.\u00a0                                                                                                                                                                                                                                                                                                                                                                                                "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Cvi\u010den\u00ed na doma pro \u017eeny","item":"https:\/\/www.haag.cz\/cviceni-na-doma-pro-zeny\/#breadcrumbitem"}]}]