{"id":226,"date":"2021-06-09T14:40:26","date_gmt":"2021-06-09T12:40:26","guid":{"rendered":"https:\/\/consumers-views.com\/cz\/?p=226"},"modified":"2021-06-09T14:45:02","modified_gmt":"2021-06-09T12:45:02","slug":"domaci-aerobik","status":"publish","type":"post","link":"https:\/\/consumers-views.com\/cz\/domaci-aerobik\/","title":{"rendered":"Dom\u00e1c\u00ed aerobik – 4 snadn\u00e9 zp\u016fsoby, jak doma cvi\u010dit hubnut\u00ed"},"content":{"rendered":"\n
Aerobn\u00ed cvi\u010den\u00ed nejsou p\u0159\u00edli\u0161 n\u00e1ro\u010dn\u00e1 ani nam\u00e1hav\u00e1 a v mnoha p\u0159\u00edpadech nevy\u017eaduj\u00ed investici do drah\u00e9ho sportovn\u00edho vybaven\u00ed. Z\u00e1rove\u0148 n\u00e1m mohou p\u0159in\u00e9st mnoho v\u00fdhod, p\u0159i\u010dem\u017e na prvn\u00edm m\u00edst\u011b je pravideln\u00e9 hubnut\u00ed! Zjist\u011bte, jak na nejjednodu\u0161\u0161\u00ed (a nejlevn\u011bj\u0161\u00ed) aerobn\u00ed cvi\u010den\u00ed doma.<\/p>\n\n\n\n
Aerobik – co to vlastn\u011b je?<\/h2>\n\n\n\n
<\/figure><\/figure><\/div>\n\n\n\n
Term\u00edn „aerobik“ se vztahuje k mnoha druh\u016fm cvi\u010den\u00ed. Aerobn\u00ed tr\u00e9nink je v podstat\u011b jak\u00fdkoli tr\u00e9nink, p\u0159i kter\u00e9m cvi\u010d\u00edme se st\u0159edn\u00ed intenzitou a udr\u017eujeme puls na \u00farovni p\u0159ibli\u017en\u011b 70 % maxim\u00e1ln\u00ed tepov\u00e9 frekvence. Aerobn\u00ed cvi\u010den\u00ed se naz\u00fdv\u00e1 tak\u00e9 aerobn\u00ed, proto\u017ee p\u0159i jeho prov\u00e1d\u011bn\u00ed jsou na\u0161e svaly neust\u00e1le z\u00e1sobov\u00e1ny velk\u00fdm mno\u017estv\u00edm kysl\u00edku (co\u017e se projevuje v efektivn\u00edm spalov\u00e1n\u00ed tuk\u016f). Jejich opakem jsou anaerobn\u00ed (anaerobn\u00ed) cvi\u010den\u00ed, jako je silov\u00fd nebo intervalov\u00fd tr\u00e9nink, p\u0159i nich\u017e tr\u00e9nujeme s vysokou intenzitou, co\u017e m\u00e1 za n\u00e1sledek velmi rychl\u00fd pr\u016ftok krve a nedostatek kysl\u00edku ve svalech.<\/p>\n\n\n\n
Aerobn\u00ed tr\u00e9nink je rozhodn\u011b nejuniverz\u00e1ln\u011bj\u0161\u00ed formou cvi\u010den\u00ed, pro mlad\u00e9 i star\u00e9, \u0161t\u00edhl\u00e9 i ob\u00e9zn\u00ed, za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9 – prakticky pro ka\u017ed\u00e9ho. Jeho hlavn\u00ed v\u00fdhodou jsou vynikaj\u00edc\u00ed v\u00fdsledky p\u0159i redukci zbyte\u010dn\u00e9ho t\u011blesn\u00e9ho tuku, samoz\u0159ejm\u011b za p\u0159edpokladu, \u017ee se prov\u00e1d\u00ed \u010dasto a dostate\u010dn\u011b dlouho (tj. n\u011bkolikr\u00e1t t\u00fddn\u011b po dobu alespo\u0148 40 minut).<\/p>\n\n\n\n
D\u016fle\u017eit\u00fdmi v\u00fdhodami aerobn\u00edho tr\u00e9ninku jsou tak\u00e9: celkov\u00e9 zlep\u0161en\u00ed fyzick\u00e9 kondice a odolnosti organismu, ni\u017e\u0161\u00ed riziko zran\u011bn\u00ed a p\u0159etr\u00e9nov\u00e1n\u00ed ne\u017e v p\u0159\u00edpad\u011b silov\u00e9ho a intervalov\u00e9ho tr\u00e9ninku a velk\u00e1 rozmanitost tr\u00e9ninkov\u00fdch forem, od aerobiku a b\u011bhu p\u0159es cyklistiku a\u017e po plav\u00e1n\u00ed.<\/p>\n\n\n\n
Pokud chcete za\u010d\u00edt s aerobn\u00edm cvi\u010den\u00edm doma, ale nehodl\u00e1te utr\u00e1cet spoustu pen\u011bz za sportovn\u00ed vybaven\u00ed, vyzkou\u0161ejte n\u011bkterou z n\u00e1sleduj\u00edc\u00edch mo\u017enost\u00ed:<\/p>\n\n\n\n
1. \u0161vihadlo<\/h3>\n\n\n\n
<\/figure><\/figure><\/div>\n\n\n\n
Jedn\u00e1 se pravd\u011bpodobn\u011b o nejlevn\u011bj\u0161\u00ed zp\u016fsob dom\u00e1c\u00edho aerobn\u00edho tr\u00e9ninku, kter\u00fd nav\u00edc p\u0159in\u00e1\u0161\u00ed velmi dobr\u00e9 v\u00fdsledky p\u0159i hubnut\u00ed. V\u00fdhody cvi\u010den\u00ed s t\u00edmto jednoduch\u00fdm za\u0159\u00edzen\u00edm se na v\u00e1ze rychle projev\u00ed. Sk\u00e1k\u00e1n\u00edm na \u0161vihadle po dobu asi p\u016fl hodiny lze sp\u00e1lit 300-400 kcal. To u\u017e je hodn\u011b, ale pokud k tomu p\u0159id\u00e1te n\u011bkolik minut tr\u00e9ninku na podlo\u017ece nebo s \u010dinkami, tr\u00e9ninkov\u00e9 \u00fa\u010dinky budou je\u0161t\u011b lep\u0161\u00ed. Pokud chcete systematicky spalovat tuk, pou\u017e\u00edvejte n\u011bkolikr\u00e1t t\u00fddn\u011b cvi\u010den\u00ed s p\u0159eskokem.<\/p>\n\n\n\n
Sada 2: \u010cinky a gymnastick\u00fd m\u00ed\u010d<\/h3>\n\n\n\n
Pokud si po\u0159\u00edd\u00edte dv\u011b \u010dinky a gymnastick\u00fd m\u00ed\u010d, budete doma prov\u00e1d\u011bt efektivn\u00ed aerobn\u00ed tr\u00e9nink. V ide\u00e1ln\u00edm p\u0159\u00edpad\u011b by m\u011bl kombinovat n\u011bkolik nebo v\u00edce r\u016fzn\u00fdch cvik\u016f s \u010dinkami prov\u00e1d\u011bn\u00fdch energick\u00fdm zp\u016fsobem, a to odpov\u00eddaj\u00edc\u00ed po\u010detkr\u00e1t. Takov\u00fd tr\u00e9nink podpo\u0159\u00ed redukci t\u011blesn\u00e9ho tuku a ze\u0161t\u00edhl\u00ed va\u0161i postavu a z\u00e1rove\u0148 pos\u00edl\u00ed va\u0161e svaly. Pozn\u00e1mka: pokud je va\u0161\u00edm c\u00edlem shodit nadv\u00e1hu, nezapome\u0148te cvi\u010dit s \u010dinkami a m\u00ed\u010dem 4-5kr\u00e1t t\u00fddn\u011b, poka\u017ed\u00e9 40 minut nebo d\u00e9le.<\/p>\n\n\n\n
3. rota\u010dn\u00ed twister<\/h3>\n\n\n\n
Twister je jednoduch\u00e9, mal\u00e9 a levn\u00e9 tr\u00e9ninkov\u00e9 za\u0159\u00edzen\u00ed, kter\u00e9 je ide\u00e1ln\u00ed pro dom\u00e1c\u00ed tr\u00e9nink. Posiluje stehna a b\u0159i\u0161n\u00ed svaly, pom\u00e1h\u00e1 zbavit se tvrdohlav\u00fdch „bok\u016f“ a ze\u0161t\u00edhlit pas a d\u00edky p\u0159ilo\u017een\u00fdm lan\u016fm s n\u00edm m\u016f\u017eete procvi\u010dovat i horn\u00ed svaly. Pokud se chcete zbavit nadv\u00e1hy, je nejlep\u0161\u00ed kombinovat twisterov\u00fd tr\u00e9nink s dal\u0161\u00edmi cviky, nap\u0159\u00edklad v n\u00e1sleduj\u00edc\u00ed sestav\u011b: 20 minut na twisteru a 20 minut cvi\u010den\u00ed s \u010dinkami nebo p\u016fl hodiny na twisteru a 15 minut sk\u00e1k\u00e1n\u00ed atd.<\/p>\n\n\n\n
4 kroky<\/h3>\n\n\n\n
Dynamick\u00e9 cvi\u010den\u00ed v rytmu hudby je jedn\u00edm z nej\u00fa\u010dinn\u011bj\u0161\u00edch zp\u016fsob\u016f, jak se zbavit nadv\u00e1hy. T\u00edm sp\u00ed\u0161e, pokud n\u00e1\u0161 syst\u00e9m zahrnuje krokov\u00e9 cvi\u010den\u00ed. Jedn\u00e1 se o plo\u0161inu mal\u00fdch rozm\u011br\u016f, na kter\u00e9 lze prov\u00e1d\u011bt mnoho variant cvi\u010den\u00ed zalo\u017een\u00fdch na pohybu vzh\u016fru a dol\u016f. Vzhledem k tomu, \u017ee p\u0159i intenzivn\u00edm cvi\u010den\u00ed na stepu spalujeme velk\u00e9 mno\u017estv\u00ed kalori\u00ed, systematick\u00fd (cca 45minutov\u00fd) tr\u00e9nink s t\u00edmto za\u0159\u00edzen\u00edm v\u00e1m jist\u011b p\u0159inese uspokojiv\u00e9 v\u00fdsledky.<\/p>\n\n\n\n
Pod\u00edvejte se, jak\u00e9 dopl\u0148ky stravy pro hubnut\u00ed doporu\u010duji.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"
Aerobn\u00ed cvi\u010den\u00ed nejsou p\u0159\u00edli\u0161 n\u00e1ro\u010dn\u00e1 ani nam\u00e1hav\u00e1 a v mnoha p\u0159\u00edpadech nevy\u017eaduj\u00ed investici do drah\u00e9ho sportovn\u00edho vybaven\u00ed. Z\u00e1rove\u0148 n\u00e1m mohou p\u0159in\u00e9st mnoho v\u00fdhod, p\u0159i\u010dem\u017e na prvn\u00edm m\u00edst\u011b je pravideln\u00e9 hubnut\u00ed! Zjist\u011bte, jak na nejjednodu\u0161\u0161\u00ed (a nejlevn\u011bj\u0161\u00ed) aerobn\u00ed cvi\u010den\u00ed doma. Aerobik – co to vlastn\u011b je? Term\u00edn „aerobik“ se vztahuje k mnoha druh\u016fm cvi\u010den\u00ed. Aerobn\u00ed tr\u00e9nink […]<\/p>\n","protected":false},"author":5,"featured_media":225,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14],"tags":[],"class_list":["post-226","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cviceni","box-post"],"_links":{"self":[{"href":"https:\/\/consumers-views.com\/cz\/wp-json\/wp\/v2\/posts\/226","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/consumers-views.com\/cz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/consumers-views.com\/cz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/consumers-views.com\/cz\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/consumers-views.com\/cz\/wp-json\/wp\/v2\/comments?post=226"}],"version-history":[{"count":1,"href":"https:\/\/consumers-views.com\/cz\/wp-json\/wp\/v2\/posts\/226\/revisions"}],"predecessor-version":[{"id":227,"href":"https:\/\/consumers-views.com\/cz\/wp-json\/wp\/v2\/posts\/226\/revisions\/227"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/consumers-views.com\/cz\/wp-json\/wp\/v2\/media\/225"}],"wp:attachment":[{"href":"https:\/\/consumers-views.com\/cz\/wp-json\/wp\/v2\/media?parent=226"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/consumers-views.com\/cz\/wp-json\/wp\/v2\/categories?post=226"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/consumers-views.com\/cz\/wp-json\/wp\/v2\/tags?post=226"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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