{"id":224,"date":"2021-06-09T14:41:09","date_gmt":"2021-06-09T12:41:09","guid":{"rendered":"https:\/\/consumers-views.com\/sk\/?p=224"},"modified":"2021-06-09T14:49:18","modified_gmt":"2021-06-09T12:49:18","slug":"aerobik-doma","status":"publish","type":"post","link":"https:\/\/consumers-views.com\/sk\/aerobik-doma\/","title":{"rendered":"Aerobik doma – 4 jednoduch\u00e9 sp\u00f4soby, ako cvi\u010di\u0165 chudnutie doma"},"content":{"rendered":"\n
Aer\u00f3bne cvi\u010denia nie s\u00fa pr\u00edli\u0161 n\u00e1ro\u010dn\u00e9 ani nam\u00e1hav\u00e9 a v mnoh\u00fdch pr\u00edpadoch si nevy\u017eaduj\u00fa invest\u00edciu do drah\u00e9ho \u0161portov\u00e9ho vybavenia. Z\u00e1rove\u0148 n\u00e1m m\u00f4\u017eu prinies\u0165 mnoho v\u00fdhod, pri\u010dom na prvom mieste je pravideln\u00e9 chudnutie! Zistite, ako si doma naj\u013eah\u0161ie (a najlacnej\u0161ie) zacvi\u010di\u0165 aerobik.<\/p>\n\n\n\n
Aerobik – \u010do to vlastne je?<\/h2>\n\n\n\n
<\/figure><\/figure><\/div>\n\n\n\n
Pojem „aerobik“ sa vz\u0165ahuje na mnoho druhov cvi\u010denia. Aer\u00f3bny tr\u00e9ning je v podstate ak\u00fdko\u013evek tr\u00e9ning, po\u010das ktor\u00e9ho cvi\u010d\u00edme so strednou intenzitou a n\u00e1\u0161 pulz sa udr\u017eiava na \u00farovni pribli\u017ene 70 % maxim\u00e1lnej srdcovej frekvencie. Aer\u00f3bne cvi\u010denia sa naz\u00fdvaj\u00fa aj aer\u00f3bne, preto\u017ee po\u010das ich vykon\u00e1vania s\u00fa na\u0161e svaly neust\u00e1le z\u00e1sobovan\u00e9 ve\u013ek\u00fdm mno\u017estvom kysl\u00edka (\u010do sa premieta do efekt\u00edvneho spa\u013eovania tukov). Ich opakom s\u00fa anaer\u00f3bne (anaer\u00f3bne) cvi\u010denia, ako napr\u00edklad silov\u00fd alebo intervalov\u00fd tr\u00e9ning, po\u010das ktor\u00fdch tr\u00e9nujeme s vysokou intenzitou, \u010do prin\u00e1\u0161a efekt ve\u013emi r\u00fdchleho prietoku krvi a nedostatku kysl\u00edka vo svaloch.<\/p>\n\n\n\n
Aer\u00f3bny tr\u00e9ning je jednozna\u010dne najuniverz\u00e1lnej\u0161ou formou cvi\u010denia, pre mlad\u00fdch aj star\u00fdch, \u0161t\u00edhlych aj ob\u00e9znych, za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch – prakticky pre ka\u017ed\u00e9ho. Jeho hlavnou v\u00fdhodou s\u00fa vynikaj\u00face v\u00fdsledky pri redukcii zbyto\u010dn\u00e9ho telesn\u00e9ho tuku, samozrejme za predpokladu, \u017ee sa vykon\u00e1va \u010dasto a dostato\u010dne dlho (teda nieko\u013ekokr\u00e1t t\u00fd\u017edenne po dobu aspo\u0148 40 min\u00fat).<\/p>\n\n\n\n
D\u00f4le\u017eit\u00fdmi v\u00fdhodami aer\u00f3bneho tr\u00e9ningu s\u00fa tie\u017e: v\u0161eobecn\u00e9 zlep\u0161enie fyzickej kond\u00edcie a odolnosti organizmu, ni\u017e\u0161ie riziko zranenia a pretr\u00e9novania ako v pr\u00edpade silov\u00e9ho tr\u00e9ningu a intervalov\u00e9ho tr\u00e9ningu a ve\u013ek\u00e1 rozmanitos\u0165 tr\u00e9ningov\u00fdch foriem, od aerobiku a joggingu cez cyklistiku a\u017e po pl\u00e1vanie.<\/p>\n\n\n\n
Ak chcete za\u010da\u0165 s aer\u00f3bnym cvi\u010den\u00edm doma, ale nechcete m\u00ed\u0148a\u0165 ve\u013ea pe\u0148az\u00ed na \u0161portov\u00e9 vybavenie, vysk\u00fa\u0161ajte niektor\u00fa z nasleduj\u00facich mo\u017enost\u00ed:<\/p>\n\n\n\n
1. \u0161vihadlo<\/h3>\n\n\n\n
<\/figure><\/figure><\/div>\n\n\n\n
Je to pravdepodobne najlacnej\u0161\u00ed sp\u00f4sob dom\u00e1ceho aer\u00f3bneho tr\u00e9ningu, ktor\u00fd v\u0161ak prin\u00e1\u0161a aj ve\u013emi dobr\u00e9 v\u00fdsledky pri chudnut\u00ed. V\u00fdhody cvi\u010denia s t\u00fdmto jednoduch\u00fdm zariaden\u00edm si r\u00fdchlo v\u0161imnete na v\u00e1he. Pribli\u017ene polhodinov\u00e9 sk\u00e1kanie na \u0161vihadle dok\u00e1\u017ee sp\u00e1li\u0165 300-400 kcal. To je u\u017e ve\u013ea, ale ak k tomu prid\u00e1te nieko\u013eko min\u00fat tr\u00e9ningu na podlo\u017eke alebo s \u010dinkami, \u00fa\u010dinky tr\u00e9ningu bud\u00fa e\u0161te lep\u0161ie. Ak chcete systematicky spa\u013eova\u0165 tuk, nieko\u013ekokr\u00e1t t\u00fd\u017edenne pou\u017e\u00edvajte cvi\u010denia s preskokom.<\/p>\n\n\n\n
Sada 2: \u010dinky a gymnastick\u00e1 lopta<\/h3>\n\n\n\n
Ak si zaobstar\u00e1te dve \u010dinky a gymnastick\u00fa loptu, budete doma vykon\u00e1va\u0165 \u00fa\u010dinn\u00fd aer\u00f3bny tr\u00e9ning. V ide\u00e1lnom pr\u00edpade by mal kombinova\u0165 nieko\u013eko alebo viac r\u00f4znych cvikov s \u010dinkami vykon\u00e1van\u00fdch intenz\u00edvnym sp\u00f4sobom, a to primeran\u00fd po\u010det kr\u00e1t. Tak\u00fdto tr\u00e9ning podpor\u00ed redukciu telesn\u00e9ho tuku a zo\u0161t\u00edhli va\u0161u postavu a z\u00e1rove\u0148 posiln\u00ed va\u0161e svaly. Ak je va\u0161\u00edm cie\u013eom zhodi\u0165 nadv\u00e1hu, nezabudnite cvi\u010di\u0165 s \u010dinkami a loptou 4-5-kr\u00e1t t\u00fd\u017edenne, v\u017edy 40 min\u00fat alebo dlh\u0161ie.<\/p>\n\n\n\n
3. rota\u010dn\u00fd twister<\/h3>\n\n\n\n
Twister je jednoduch\u00e9, mal\u00e9 a lacn\u00e9 tr\u00e9ningov\u00e9 zariadenie, ktor\u00e9 je ide\u00e1lne na dom\u00e1ci tr\u00e9ning. Posil\u0148uje stehn\u00e1 a bru\u0161n\u00e9 svaly, pom\u00e1ha zbavi\u0165 sa tvrdohlav\u00fdch „bokov“ a zo\u0161t\u00edhli\u0165 p\u00e1s a v\u010faka prilo\u017een\u00fdm lan\u00e1m s n\u00edm m\u00f4\u017eete precvi\u010dova\u0165 aj horn\u00e9 svaly. Ak sa chcete zbavi\u0165 nadv\u00e1hy, najlep\u0161ie je kombinova\u0165 twisterov\u00fd tr\u00e9ning s in\u00fdmi cvikmi, napr\u00edklad v nasleduj\u00facej zostave: 20 min\u00fat na twisteri a 20 min\u00fat cvi\u010denia s \u010dinkami alebo pol hodiny na twisteri a 15 min\u00fat sk\u00e1kania at\u010f.<\/p>\n\n\n\n
4 kroky<\/h3>\n\n\n\n
Dynamick\u00e9 cvi\u010denie v rytme hudby je jedn\u00fdm z naj\u00fa\u010dinnej\u0161\u00edch sp\u00f4sobov, ako sa zbavi\u0165 nadv\u00e1hy. O to viac, ak n\u00e1\u0161 syst\u00e9m zah\u0155\u0148a krokov\u00e9 cvi\u010denia. Je to plo\u0161ina mal\u00fdch rozmerov, na ktorej mo\u017eno vykon\u00e1va\u0165 mnoho variantov cvi\u010den\u00ed zalo\u017een\u00fdch na pohybe vzostupne a zostupne. Ke\u010f\u017ee pri intenz\u00edvnom cvi\u010den\u00ed na schodoch spa\u013eujeme ve\u013ea kal\u00f3ri\u00ed, systematick\u00fd (pribli\u017ene 45-min\u00fatov\u00fd) tr\u00e9ning s t\u00fdmto zariaden\u00edm v\u00e1m ur\u010dite prinesie uspokojiv\u00e9 v\u00fdsledky.<\/p>\n\n\n\n
Pozrite sa, ak\u00e9 doplnky stravy na chudnutie odpor\u00fa\u010dam.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"
Aer\u00f3bne cvi\u010denia nie s\u00fa pr\u00edli\u0161 n\u00e1ro\u010dn\u00e9 ani nam\u00e1hav\u00e9 a v mnoh\u00fdch pr\u00edpadoch si nevy\u017eaduj\u00fa invest\u00edciu do drah\u00e9ho \u0161portov\u00e9ho vybavenia. Z\u00e1rove\u0148 n\u00e1m m\u00f4\u017eu prinies\u0165 mnoho v\u00fdhod, pri\u010dom na prvom mieste je pravideln\u00e9 chudnutie! Zistite, ako si doma naj\u013eah\u0161ie (a najlacnej\u0161ie) zacvi\u010di\u0165 aerobik. Aerobik – \u010do to vlastne je? Pojem „aerobik“ sa vz\u0165ahuje na mnoho druhov cvi\u010denia. […]<\/p>\n","protected":false},"author":5,"featured_media":223,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14],"tags":[],"class_list":["post-224","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cvicenie","box-post"],"_links":{"self":[{"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/posts\/224","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/comments?post=224"}],"version-history":[{"count":1,"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/posts\/224\/revisions"}],"predecessor-version":[{"id":225,"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/posts\/224\/revisions\/225"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/media\/223"}],"wp:attachment":[{"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/media?parent=224"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/categories?post=224"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/tags?post=224"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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