{"id":512,"date":"2021-07-11T22:42:05","date_gmt":"2021-07-11T20:42:05","guid":{"rendered":"https:\/\/consumers-views.com\/sk\/?p=512"},"modified":"2021-07-11T22:42:05","modified_gmt":"2021-07-11T20:42:05","slug":"ako-rychlo-schudnut-zo-stehien","status":"publish","type":"post","link":"https:\/\/consumers-views.com\/sk\/ako-rychlo-schudnut-zo-stehien\/","title":{"rendered":"Ako r\u00fdchlo schudn\u00fa\u0165 zo stehien – Tipy pre probl\u00e9mov\u00e9 \u010dasti tela"},"content":{"rendered":"\n

Stehn\u00e1 s\u00fa najproblematickej\u0161ie<\/strong> oblasti \u017eensk\u00e9ho tela. \u010coraz \u010dastej\u0161ie sa v\u0161ak stret\u00e1vate aj s mu\u017emi, ktor\u00ed chc\u00fa na tejto \u010dasti pracova\u0165, \u010do je ve\u013emi \u0165a\u017ek\u00e9 spr\u00e1vne modelova\u0165.<\/p>\n\n\n\n

Tento pretrv\u00e1vaj\u00faci probl\u00e9m nem\u00e1 jedin\u00e9 rie\u0161enie. \u00da\u010dinky po\u017eadovanej \u0161t\u00edhlej postavy si treba zasl\u00fa\u017ei\u0165 tvrdou pr\u00e1cou, d\u00f4slednos\u0165ou a vytrvalos\u0165ou<\/strong>. Na dosiahnutie n\u00e1\u0161ho cie\u013ea je tie\u017e potrebn\u00e9 vies\u0165 zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl. Preto by sme mali dba\u0165 na vyv\u00e1\u017een\u00fa stravu<\/strong> zodpovedaj\u00facu na\u0161im potreb\u00e1m a \u0161peci\u00e1lne zvolen\u00fd tr\u00e9ningov\u00fd pl\u00e1n<\/strong>, ktor\u00fd n\u00e1m pom\u00f4\u017ee zavies\u0165 do \u017eivota pravideln\u00fa fyzick\u00fa aktivitu. Pom\u00f4\u017ee n\u00e1m aj sebad\u00f4vera a viera vo vlastn\u00e9 schopnosti<\/strong>, ale tieto faktory \u013eahko z\u00edskame po\u010das cvi\u010den\u00ed, ktor\u00e9 budeme vykon\u00e1va\u0165 nieko\u013ekokr\u00e1t t\u00fd\u017edenne.<\/p>\n\n\n\n

Nezaspime na vavr\u00ednoch. V\u017edy, ke\u010f vid\u00edme v\u00fdsledky, pova\u017eujme ich za odmenu<\/strong> za vynalo\u017een\u00e9 \u00fasilie. Takto n\u00e1m nikdy ned\u00f4jde motiv\u00e1cia a sebakontrola. Aj ke\u010f nie s\u00fa vidite\u013en\u00e9 \u017eiadne vizu\u00e1lne v\u00fdsledky na v\u00e1he alebo v centimetroch, bud\u00fa tam vidite\u013en\u00e9 du\u0161evne v stave bojov\u00e9ho ducha za nov\u00fd a lep\u0161\u00ed \u017eivot<\/strong>.<\/p>\n\n\n\n

Pre\u010d\u00edtajte si tie\u017e:<\/strong> Poradie spa\u013eova\u010dov tukov<\/p>\n\n\n\n

Ako schudn\u00fa\u0165 zo stehien? – Cvi\u010denia<\/h2>\n\n\n\n

Na \u00faplnom za\u010diatku v\u00e1\u0161ho dobrodru\u017estva s chudnut\u00edm a cvi\u010den\u00edm to m\u00f4\u017ee by\u0165 trochu \u0165a\u017ek\u00e9. Nikto nepovedal, \u017ee to bude \u013eahk\u00e9<\/strong>. Najd\u00f4le\u017eitej\u0161ie je v\u0161ak veri\u0165 vo vlastn\u00e9 schopnosti a mo\u017enosti. Sna\u017ete sa ma\u0165 radi fyzick\u00fa aktivitu<\/strong>. Nech je to len prech\u00e1dzka s pali\u010dkami, posil\u0148ov\u0148a, bicykel alebo jednoduch\u00e9 cvi\u010denie s \u010dinkami doma. Objavte seba a svoju osobnos\u0165 a zistite, \u010do v\u00e1m najviac vyhovuje. Ak ste u\u017e \u010dlovek s trochu lep\u0161ou kond\u00edciou, prejdite na \u0161pecifick\u00e9 cvi\u010denia<\/strong>. Kr\u00e1sne tvarovanie tela a \u010dast\u00ed stehien je z\u00e1sluhou tak\u00fdch cvikov, ako s\u00fa: poskoky, no\u017enice, zdvihy n\u00f4h na jednu stranu, drepy, ktor\u00e9 posil\u0148uj\u00fa nielen svaly spodnej \u010dasti, ale aj stehn\u00e1 a preh\u013atanie. Osobn\u00ed tr\u00e9neri a odborn\u00edci odpor\u00fa\u010daj\u00fa tieto cviky vykon\u00e1va\u0165 v dvoch alebo troch s\u00e9ri\u00e1ch po pribli\u017ene 10 opakovaniach po\u010das 1 a\u017e 3 min\u00fat. S rast\u00facou kond\u00edciou by sme mali zvy\u0161ova\u0165 po\u010det s\u00e9ri\u00ed a opakovan\u00ed.<\/p>\n\n\n\n

\"<\/figure><\/figure>\n\n\n\n

Zauj\u00edmav\u00e9 a \u00fa\u010dinn\u00e9 zostavy cvikov na tieto \u010dasti tela navrhuje fitnes tr\u00e9ner Ewa Chodakowska, Mel B, Monika Ko\u0142akowska, Ania Lewandowska czy Marta Hennig.<\/span> Najob\u013e\u00fabenej\u0161\u00edm cvi\u010debn\u00fdm programom na formovanie tvarovan\u00fdch stehien je predov\u0161etk\u00fdm Skapel<\/strong>, ktor\u00fd zah\u0155\u0148a cviky s obracan\u00edm n\u00f4h nabok, zdvihy n\u00f4h nabok, v\u00fdpady a drepy s v\u00fdskokom. K \u010fal\u0161\u00edm ob\u013e\u00faben\u00fdm patr\u00ed model Slim FiT<\/strong>, ktor\u00fd bol okrem in\u00e9ho navrhnut\u00fd pre \u0161t\u00edhle stehn\u00e1, a tie\u017e model Kick Fit<\/strong>, ktor\u00fd obsahuje kopy na nohy, \u010d\u00edm sa z\u00e1rove\u0148 posil\u0148uj\u00fa stehn\u00e1. V\u010faka tak\u00fdmto cvi\u010deniam si nielen zlep\u0161\u00edme vzh\u013ead n\u00f4h, ale po skon\u010den\u00ed tr\u00e9ning<\/strong>u poc\u00edtime aj v\u00fdrazn\u00fd pr\u00edlev \u0161\u0165astia<\/strong>. Tieto a \u010fal\u0161ie bezplatn\u00e9 cvi\u010denia n\u00e1jdete na internete.

Najd\u00f4le\u017eitej\u0161ie je nezastavi\u0165 sa a neust\u00e1le h\u013eada\u0165 motiv\u00e1ciu k \u010dinnosti.<\/strong><\/p>\n\n\n\n

Ako schudn\u00fa\u0165 zo stehien a veri\u0165 vo svoje schopnosti.<\/h2>\n\n\n\n

Najob\u013e\u00fabenej\u0161ou met\u00f3dou cvi\u010denia je cvi\u010denie v pohodl\u00ed domova. Tak\u00e9to rie\u0161enie m\u00e1 mnoho v\u00fdhod, okrem in\u00e9ho \u0161etr\u00ed \u010das a peniaze. Na za\u010diatku s\u00fa najlep\u0161ie jednoduch\u00e9 silov\u00e9 a aer\u00f3bne cvi\u010denia<\/strong>. Zvo\u013eme si cvi\u010debn\u00fd program pre za\u010diato\u010dn\u00edkov a postupne regulujme \u00farove\u0148 pokro\u010dilosti vykon\u00e1van\u00fdch cvikov tak, aby sme sa neust\u00e1le pos\u00favali na hranicu svojich mo\u017enost\u00ed<\/strong>, ale nenechali sa odradi\u0165. Ke\u010f sa va\u0161a fyzick\u00e1 kond\u00edcia v\u00fdrazne zlep\u0161\u00ed, prejdite na cvi\u010denie s \u010dinkami. Na tento \u00fa\u010del sa hodia z\u00e1va\u017eia na \u010dlenky alebo jednoducho f\u013ea\u0161a s vodou.<\/p>\n\n\n\n

Odpor\u00fa\u010da sa to preto, lebo \u010dasom si na\u0161e svaly zvykn\u00fa na cvi\u010denie, ktor\u00e9 vykon\u00e1vame. Aby sme si v\u0161ak udr\u017eali \u00fa\u010dinky na\u0161ej pr\u00e1ce a rozv\u00edjali sa<\/strong> v tejto oblasti, je potrebn\u00e9 rozv\u00edja\u0165 predov\u0161etk\u00fdm na\u0161u svalov\u00fa hmotu.<\/p>\n\n\n\n

Pre\u010do schudn\u00fa\u0165 zo stehien?<\/h2>\n\n\n\n

Skvel\u00fdm sp\u00f4sobom, ako s\u00fa\u010dasne strati\u0165 ve\u013ea tuku<\/strong>, posilni\u0165 svaly a vymodelova\u0165 si tak telo, je skombinova\u0165 tieto dva tr\u00e9ningy. Ale \u010do ak za\u010diato\u010dn\u00edk nem\u00e1 silu urobi\u0165 ani polovicu cvikov? Nechajte ju robi\u0165 \u010do najviac, aj keby to malo by\u0165 len 5 min\u00fat cvi\u010denia v prvom t\u00fd\u017edni a v \u010fal\u0161om 10. Bude to obrovsk\u00fd \u00faspech, na ktor\u00fd by mala by\u0165 ve\u013emi hrd\u00e1. Ke\u010f za\u010dne vies\u0165 tak\u00fdto akt\u00edvny \u017eivotn\u00fd \u0161t\u00fdl<\/strong>, telo si ho zapam\u00e4t\u00e1 a pri ka\u017edom \u010fal\u0161om cvi\u010den\u00ed sa k nemu bude chcie\u0165 vr\u00e1ti\u0165. Je to sp\u00f4soben\u00e9 seroton\u00ednom, ktor\u00e9ho hladina sa po cvi\u010den\u00ed zvy\u0161uje, tak\u017ee sme \u0161\u0165astnej\u0161\u00ed<\/strong>. Hladina horm\u00f3nu \u0161\u0165astia a jeho vy\u0161\u0161ie mno\u017estvo maj\u00fa tie\u017e ve\u013emi dobr\u00fd \u00fa\u010dinok nielen kv\u00f4li n\u00e1lade, ale aj zlep\u0161en\u00edm metabolizmu<\/strong>. Pri \u010dastej aktivite sa zni\u017euje riziko srdcov\u00fdch ochoren\u00ed, zr\u00fdch\u013euje sa d\u00fdchanie a zlep\u0161uje sa v\u00fdkonnos\u0165<\/strong>.<\/p>\n\n\n\n

Zauj\u00edmavou alternat\u00edvou s\u00fa aj intervalov\u00e9 cvi\u010denia<\/strong>, t. j. ve\u013emi r\u00fdchle intenz\u00edvne tr\u00e9ningy<\/strong>, ktor\u00e9 spa\u013euj\u00fa kal\u00f3rie aj po ich skon\u010den\u00ed. Ako potvrdzuj\u00fa najnov\u0161ie \u0161t\u00fadie: spa\u013eovanie kal\u00f3ri\u00ed v\u010faka intenz\u00edvnemu, ale kr\u00e1tkemu tr\u00e9ningu je lep\u0161ie a \u00fa\u010dinnej\u0161ie pri chudnut\u00ed. Po takomto tr\u00e9ningu spa\u013eujeme<\/strong> kal\u00f3rie a\u017e 24 hod\u00edn<\/strong> a niektor\u00e9 zdroje potvrdili zr\u00fdchlenie metabolizmu a\u017e na 48 hod\u00edn.<\/p>\n\n\n\n

Di\u00e9ta a \u0161t\u00edhle stehn\u00e1<\/h2>\n\n\n\n
\"<\/figure><\/figure><\/div>\n\n\n\n

Spr\u00e1vna a vyv\u00e1\u017een\u00e1 strava na chudnutie je z\u00e1kladom<\/strong> pre udr\u017eanie zdravej postavy. Najlep\u0161ie je, ak tak\u00fdto jed\u00e1lny l\u00edstok zostavil odborn\u00edk na v\u00fd\u017eivu, najm\u00e4 ak m\u00e1me nadv\u00e1hu alebo sme ob\u00e9zni. V tomto pr\u00edpade si to vy\u017eaduje vytvorenie nov\u00fdch stravovac\u00edch n\u00e1vykov<\/strong>, o ktor\u00fdch by n\u00e1s mal tento odborn\u00edk informova\u0165.<\/p>\n\n\n\n

M\u00f4\u017eeme v\u0161ak za\u010da\u0165 postupne meni\u0165 svoje n\u00e1vyky a postupne zni\u017eova\u0165 pr\u00edjem cukru, alkoholu, soli<\/strong> (odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka je pribli\u017ene 1 polievkov\u00e1 ly\u017eica denne), s\u00fdten\u00fdch a sladen\u00fdch n\u00e1pojov<\/strong>. Najlep\u0161ie je vybera\u0165 si zdrav\u00e9 v\u00fdrobky, ktor\u00e9 s\u00fa \u010do najmenej spracovan\u00e9 a neobsahuj\u00fa konzerva\u010dn\u00e9 l\u00e1tky<\/strong>.<\/p>\n\n\n\n

Venujte osobitn\u00fa pozornos\u0165 mno\u017estvu prijat\u00fdch \u017eiv\u00edn, ako s\u00fa bielkoviny, tuky, cholesterol a sacharidy<\/strong>. Spr\u00e1vne vybran\u00e9 potraviny v\u00e1m pom\u00f4\u017eu udr\u017ea\u0165 kalorick\u00fa rovnov\u00e1hu v strave.<\/strong><\/p>\n\n\n\n

Aby sme sa zbavili opuchov a hromadenia vody v tele, m\u00f4\u017eeme pou\u017ei\u0165 bylinky, ktor\u00e9 bud\u00fa pr\u00edrodn\u00fdmi doplnkami stravy.<\/strong> Tie, ktor\u00e9 som tu op\u00edsal, bud\u00fa fungova\u0165 skvele. Maj\u00fa antioxida\u010dn\u00fd \u00fa\u010dinok, to znamen\u00e1, \u017ee v\u00e1s o\u010distia od v\u0161etk\u00fdch \u0161kodliv\u00fdch tox\u00ednov a pom\u00f4\u017eu odstr\u00e1ni\u0165 z tela prebyto\u010dn\u00fa vodu<\/strong>, ktor\u00e1 prispieva k tvorbe celulit\u00eddy, \u010do s\u0165a\u017euje dosiahnutie \u0161t\u00edhlych stehien. Preto by ste nemali prekro\u010di\u0165 denn\u00fa d\u00e1vku soli a dba\u0165 na spr\u00e1vnu hydrat\u00e1ciu<\/strong> (1,5-2 l tekut\u00edn denne).<\/p>\n\n\n\n

Mali by ste si vybra\u0165 aj chud\u00e9 m\u00e4so, napr\u00edklad mor\u010dacie alebo kuracie prsia. Okrem toho jedzte ve\u013ea mlie\u010dnych v\u00fdrobkov a r\u00fdb, ktor\u00e9 by ste mali konzumova\u0165 aspo\u0148 3-kr\u00e1t t\u00fd\u017edenne. Nevzd\u00e1vajte sa zemiakov – napriek tomu, \u017ee obsahuj\u00fa ve\u013ea \u0161krobu, mali by ste ich ob\u010das zjes\u0165. Maj\u00fa ve\u013ea vitam\u00ednu C a pomerne m\u00e1lo kal\u00f3ri\u00ed. Odpor\u00fa\u010da sa tie\u017e konzumova\u0165 kr\u00fapy a celozrnn\u00e9 cestoviny, ry\u017eu a chlieb, ktor\u00e9 maj\u00fa vysok\u00fd obsah vl\u00e1kniny, poskytuj\u00fa pocit s\u00fdtosti a zabra\u0148uj\u00fa z\u00e1pche<\/strong>. To prispieva k pohodliu vykon\u00e1van\u00fdch cvi\u010den\u00ed.<\/p>\n\n\n\n

Doplnenie<\/h2>\n\n\n\n

Netreba zab\u00fada\u0165 na to, aby ste podporili \u010dinnos\u0165 svojho tela vhodn\u00fdmi doplnkami stravy<\/strong>. Preto si m\u00f4\u017eete doda\u0165 r\u00f4zne vitam\u00edny a miner\u00e1ly, ktor\u00e9 s\u00fa potrebn\u00e9 po\u010das reduk\u010dnej di\u00e9ty. \u010eal\u0161\u00edm zauj\u00edmav\u00fdm rie\u0161en\u00edm je pou\u017eitie v\u00fd\u0165a\u017ekov z guarany, zelen\u00e9ho \u010daju, k\u00e1vy, manga, mlad\u00e9ho zelen\u00e9ho ja\u010dme\u0148a a bob\u00fa\u013e acai<\/strong>. Nielen\u017ee zr\u00fdch\u013euj\u00fa metabolizmus<\/strong> a \u010das potrebn\u00fd na dosiahnutie vysn\u00edvanej postavy, ale tie\u017e potl\u00e1\u010daj\u00fa chu\u0165 do jed<\/strong>la, \u010d\u00edm zabra\u0148uj\u00fa prejedaniu sa. Dodaj\u00fa v\u00e1m energiu na<\/strong> cvi\u010denie a pom\u00e1haj\u00fa regulova\u0165 telesn\u00fa teplotu.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Stehn\u00e1 s\u00fa najproblematickej\u0161ie oblasti \u017eensk\u00e9ho tela. \u010coraz \u010dastej\u0161ie sa v\u0161ak stret\u00e1vate aj s mu\u017emi, ktor\u00ed chc\u00fa na tejto \u010dasti pracova\u0165, \u010do je ve\u013emi \u0165a\u017ek\u00e9 spr\u00e1vne modelova\u0165. Tento pretrv\u00e1vaj\u00faci probl\u00e9m nem\u00e1 jedin\u00e9 rie\u0161enie. \u00da\u010dinky po\u017eadovanej \u0161t\u00edhlej postavy si treba zasl\u00fa\u017ei\u0165 tvrdou pr\u00e1cou, d\u00f4slednos\u0165ou a vytrvalos\u0165ou. Na dosiahnutie n\u00e1\u0161ho cie\u013ea je tie\u017e potrebn\u00e9 vies\u0165 zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl. […]<\/p>\n","protected":false},"author":1,"featured_media":511,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[],"class_list":["post-512","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chudnutie","box-post"],"_links":{"self":[{"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/posts\/512","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\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/comments?post=512"}],"version-history":[{"count":1,"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/posts\/512\/revisions"}],"predecessor-version":[{"id":513,"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/posts\/512\/revisions\/513"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/media\/511"}],"wp:attachment":[{"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/media?parent=512"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/categories?post=512"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/consumers-views.com\/sk\/wp-json\/wp\/v2\/tags?post=512"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}