{"id":10727,"date":"2020-12-20T14:17:16","date_gmt":"2020-12-20T13:17:16","guid":{"rendered":"https:\/\/schudnihravo.sk\/?p=10727"},"modified":"2020-12-20T14:17:16","modified_gmt":"2020-12-20T13:17:16","slug":"cviky-po-sviatkoch","status":"publish","type":"post","link":"https:\/\/beta.bluedot.sk\/?p=10727","title":{"rendered":"4 cviky, v\u010faka ktor\u00fdm sa po sviatkoch radi postav\u00edte na v\u00e1hu"},"content":{"rendered":"

Sviatky pokoja a mieru sa vedia ve\u013emi r\u00fdchlo zmeni\u0165 na sviatky prejedania sa a v\u00fd\u010ditiek. Nie je ni\u010d zl\u00e9 na tom, ke\u010f si z \u010dasu na \u010das doprajeme viac jedla, pr\u00edpadne sladkosti. Dnes si prejdeme cviky, ktor\u00e9 v\u00e1s postavia z gau\u010da. Okrem sp\u00e1lenia kal\u00f3ri\u00ed v\u00e1m spravia dobr\u00fa n\u00e1ladu. Predstavte si ten skvel\u00fd pocit, ke\u010f sa po Vianociach postav\u00edte na v\u00e1hu a ona uk\u00e1\u017ee lep\u0161ie hodnoty ako 23. decembra.<\/span><\/p>\n

Bru\u0161\u00e1ky<\/h2>\n

Azda najza\u00fa\u017e\u00edvanej\u0161\u00edm cvikom na spevnenie bru\u0161n\u00e9ho svalstva s\u00fa bru\u0161\u00e1ky, niekedy ozna\u010dovan\u00e9 ako skl\u00e1pa\u010dky. V\u00e4\u010d\u0161ina z n\u00e1s, pokia\u013e netrp\u00edme v\u00e1\u017enymi zdravotn\u00fdmi probl\u00e9mami, sa s nimi u\u017e stretla. Ak nie dobrovo\u013ene, tak aspo\u0148 ako s\u00fa\u010das\u0165 povinnej telesnej v\u00fdchovy na \u0161kol\u00e1ch. U\u010ditelia sa n\u00e1m s\u00edce sna\u017eili v\u0161tepi\u0165 l\u00e1sku k \u0161portu a atletick\u00e9mu telu, no nie ka\u017ed\u00fd si k fyzickej drine vytvoril pozit\u00edvny vz\u0165ah.<\/p>\n

Ak sa aj vy zara\u010fujete k \u013eu\u010fom, ktor\u00ed uprednost\u0148uj\u00fa pohodlie pred n\u00e1mahou, mo\u017eno ste si v\u0161imli, \u017ee v\u00e1m v poslednom \u010dase za\u010dali na bruchu naskakova\u0165 tukov\u00e9 z\u00e1hyby. \u010co s t\u00fdm?<\/p>\n

Jednou z ciest, ako sa zbavi\u0165 tukov\u00fdch vank\u00fa\u0161ikov, s\u00fa bru\u0161\u00e1ky. Na cvi\u010denie<\/a> si vyhra\u010fte \u010das a m\u00e4kk\u00fa podlo\u017eku. Kvalitn\u00fa karimatku si m\u00f4\u017eete k\u00fapi\u0165 v \u0161portovom kamennom obchode, alebo aj online. Ceny za podlo\u017eky sa pohybuj\u00fa od p\u00e1r eur a\u017e do nieko\u013eko desiatok eur. Jednou z mo\u017enosti, ako si vybra\u0165 t\u00fa najvhodnej\u0161iu podlo\u017eku na cvi\u010denie<\/a>, je porovna\u0165 si ich medzi sebou, ako to umo\u017e\u0148uje ofici\u00e1lna str\u00e1nka\u00a0Decathlonu<\/a>. V\u010faka porovn\u00e1va\u010du \u013eahko zist\u00edte plusy a m\u00ednusy dan\u00e9ho produktu. Ak h\u013ead\u00e1te k cvi\u010deniu aj \u010fal\u0161ie pom\u00f4cky alebo oble\u010denie, taktie\u017e si ich m\u00f4\u017eete medzi sebou porovna\u0165. Navy\u0161e, v\u00fdber najlep\u0161\u00edch sez\u00f3nnych pon\u00fak z Decathlonu n\u00e1jdete aj\u00a0tu<\/a>.<\/p>\n

Ak u\u017e m\u00e1te t\u00fa spr\u00e1vnu podlo\u017eku doma, polo\u017ete ju na zem, \u013eahnite si na chrb\u00e1t, pokr\u010dte nohy a chodidlami sa zaprite do podlahy. Ruky si zalo\u017ete za hlavu a pri zdv\u00edhan\u00ed sa pou\u017e\u00edvajte v\u00fdhradne svaly brucha. Cvik m\u00f4\u017eete obmie\u0148a\u0165, napr\u00edklad tak, \u017ee sa budete raz pri\u0165ahova\u0165 k \u013eav\u00e9mu kolenu, a potom k prav\u00e9mu.<\/p>\n[box background=#ddf0e0]TIP:<\/strong> Pri cvi\u010den\u00ed bru\u0161\u00e1kov si m\u00f4\u017eete chodidl\u00e1 zalo\u017ei\u0165 pod nie\u010do \u0165a\u017ek\u00e9, aby sa v\u00e1m pri zhybe neodlepovali od podlahy.\u00a0<\/em>[\/box]\n

\"Cviky<\/p>\n

Zdvihy n\u00f4h<\/h2>\n

\u010eal\u0161\u00ed jednoduch\u00fd cvik, ktor\u00fd zvl\u00e1dnete aj po viano\u010dnej hostine<\/a>, s\u00fa zdvihy n\u00f4h. Op\u00e4\u0165 na\u0148 budete potrebova\u0165 karimatku. Cvik vykon\u00e1vajte v \u013eahu na chrbte. Ruky majte dla\u0148ami dolu polo\u017een\u00e9 ved\u013ea tela. Podstata cviku spo\u010d\u00edva v dv\u00edhan\u00ed n\u00f4h do zvislej polohy a ich op\u00e4tovn\u00e9 vystieranie a\u017e na zem. Zeme sa v\u017edy len jemne dotknite p\u00e4tami a znovu \u0165ahajte nohy do vertik\u00e1lnej polohy. Vneste do cvi\u010denia organizovanos\u0165 a ani sa nenazd\u00e1te, va\u0161a viano\u010dn\u00e1 v\u00e1ha sa op\u00e4\u0165 vr\u00e1ti k norm\u00e1lu.<\/p>\n

Pl\u00e1vanie<\/h2>\n

Nemus\u00edte si l\u00e1ma\u0165 hlavu, ako dosta\u0165 na piate poschodie panel\u00e1ku baz\u00e9n. Na tento cvik \u017eiaden baz\u00e9n ani vodu potrebova\u0165 nebudete. Jedin\u00e1 voda, ktor\u00e1 sa po\u010das neho preleje, vyte\u010die z v\u00e1s. Neodpor\u00fa\u010dame robi\u0165 pl\u00e1vanie<\/a> bezprostredne po v\u00fddatnej viano\u010dnej ve\u010deri<\/a>. Chudnutie<\/a> po\u010dk\u00e1. Nechajte \u017eal\u00fadok pokojne tr\u00e1vi\u0165.<\/p>\n

Ke\u010f sa budete c\u00edti\u0165 pripraven\u00ed, \u013eahnite si na brucho na m\u00e4kk\u00fa podlo\u017eku, vystrite ruky aj nohy a \u010do najviac ich zdvihnite. Pok\u00faste sa zauja\u0165 polohu luku, \u010do najv\u00e4\u010d\u0161ie prehnutie. Posilujete nielen bru\u0161n\u00e9 svaly, ale aj chrb\u00e1t.<\/p>\n

Doska<\/span><\/span><\/h2>\n

No\u010dn\u00e1 mora ka\u017ed\u00e9ho, komu zachutili viano\u010dn\u00e9 medovn\u00edky, obl\u00e1tky a kapustnica.\u00a0Plank<\/a>\u00a0by sme mohli ozna\u010di\u0165 za jeden z \u0165a\u017e\u0161\u00edch cvikov na zn\u00ed\u017eenie hmotnosti a spevnenie brucha, ke\u010f\u017ee vy\u017eaduje pomerne ve\u013ek\u00e9 \u00fasilie a pevn\u00fa v\u00f4\u013eu. Na druhej strane je ve\u013emi jednoduch\u00fd a robi\u0165 ho m\u00f4\u017eete naozaj kdeko\u013evek.<\/p>\n

Sta\u010d\u00ed sa postavi\u0165 do poz\u00edcie, akoby ste i\u0161li robi\u0165 kliky, no nestoj\u00edte na dlaniach, ale na ohnut\u00fdch lak\u0165och s dla\u0148ami polo\u017een\u00fdmi na zemi. V\u0165ahujte brucho a dr\u017ete rovn\u00fd chrb\u00e1t, inak plank str\u00e1ca \u00fa\u010dinnos\u0165. Stopujte si \u010das, ko\u013eko vydr\u017e\u00edte. Z\u00e1rove\u0148 v\u0161ak dbajte na spr\u00e1vnu techniku. Prv\u00fdkr\u00e1t zrejme nevydr\u017e\u00edte dlho. Ak budete plank cvi\u010di\u0165<\/a> ka\u017ed\u00fd de\u0148, po t\u00fd\u017edni dok\u00e1\u017eete p\u00f4vodn\u00fd \u010das pokojne zdvojn\u00e1sobi\u0165.<\/p>\n

Zhrnutie<\/h2>\n

Chceli by ste si zacvi\u010di\u0165 in\u00e9 cviky? Pokojne. Podstatn\u00e9 je, \u017ee sa ka\u017ed\u00fd de\u0148 na 30 min\u00fat postav\u00edte z gau\u010da a budete sa h\u00fdba\u0165. Aby v\u00e1s v\u00e1ha neprekvapila, nemus\u00edte sa prejeda\u0165 non stop. Iste, s\u00fa sviatky a vy si chcete u\u017ei\u0165. Pokia\u013e to bude v rozumnej miere, smelo do toho.<\/p>\n

 <\/p>\n

Extern\u00fd \u010dl\u00e1nok
\nZdroj fotografi\u00ed: pixabay.com<\/p>\n","protected":false},"excerpt":{"rendered":"

Sviatky pokoja a mieru sa vedia ve\u013emi r\u00fdchlo zmeni\u0165 na sviatky prejedania sa a v\u00fd\u010ditiek. Nie je ni\u010d zl\u00e9 na tom, ke\u010f si z \u010dasu na \u010das doprajeme viac jedla, pr\u00edpadne sladkosti. Dnes si prejdeme cviky, ktor\u00e9 v\u00e1s postavia z gau\u010da. Okrem sp\u00e1lenia kal\u00f3ri\u00ed v\u00e1m spravia dobr\u00fa n\u00e1ladu. Predstavte si ten skvel\u00fd pocit, ke\u010f sa […]<\/p>\n","protected":false},"author":5,"featured_media":10730,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[80],"tags":[234,1022,1023,823,1024],"yoast_head":"\nCviky, ktor\u00e9 v\u00e1s postavia z gau\u010da | schudnihravo.sk<\/title>\n<meta name=\"description\" content=\"4 cviky, v\u010faka ktor\u00fdm sa po sviatkoch radi postav\u00edte na v\u00e1hu. Podstatn\u00e9 je, \u017ee sa ka\u017ed\u00fd de\u0148 na 30 min\u00fat postav\u00edte z gau\u010da a budete sa h\u00fdba\u0165.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/beta.bluedot.sk\/?p=10727\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cviky, ktor\u00e9 v\u00e1s postavia z gau\u010da | schudnihravo.sk\" \/>\n<meta property=\"og:description\" content=\"4 cviky, v\u010faka ktor\u00fdm sa po sviatkoch radi postav\u00edte na v\u00e1hu. Podstatn\u00e9 je, \u017ee sa ka\u017ed\u00fd de\u0148 na 30 min\u00fat postav\u00edte z gau\u010da a budete sa h\u00fdba\u0165.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/beta.bluedot.sk\/?p=10727\" \/>\n<meta property=\"og:site_name\" content=\"Top Of The World\" \/>\n<meta property=\"article:published_time\" content=\"2020-12-20T13:17:16+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"schudnihravo.sk\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebSite\",\"@id\":\"https:\/\/beta.bluedot.sk\/#website\",\"url\":\"https:\/\/beta.bluedot.sk\/\",\"name\":\"Top Of The World\",\"description\":\"Just another WordPress site\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/beta.bluedot.sk\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/beta.bluedot.sk\/?p=10727#primaryimage\",\"inLanguage\":\"en-US\",\"url\":\"\",\"contentUrl\":\"\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/beta.bluedot.sk\/?p=10727#webpage\",\"url\":\"https:\/\/beta.bluedot.sk\/?p=10727\",\"name\":\"Cviky, ktor\\u00e9 v\\u00e1s postavia z gau\\u010da | schudnihravo.sk\",\"isPartOf\":{\"@id\":\"https:\/\/beta.bluedot.sk\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/beta.bluedot.sk\/?p=10727#primaryimage\"},\"datePublished\":\"2020-12-20T13:17:16+00:00\",\"dateModified\":\"2020-12-20T13:17:16+00:00\",\"author\":{\"@id\":\"https:\/\/beta.bluedot.sk\/#\/schema\/person\/2872c8529694e5d7c6dd7eddf32f5935\"},\"description\":\"4 cviky, v\\u010faka ktor\\u00fdm sa po sviatkoch radi postav\\u00edte na v\\u00e1hu. Podstatn\\u00e9 je, \\u017ee sa ka\\u017ed\\u00fd de\\u0148 na 30 min\\u00fat postav\\u00edte z gau\\u010da a budete sa h\\u00fdba\\u0165.\",\"breadcrumb\":{\"@id\":\"https:\/\/beta.bluedot.sk\/?p=10727#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/beta.bluedot.sk\/?p=10727\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/beta.bluedot.sk\/?p=10727#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/beta.bluedot.sk\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"4 cviky, v\\u010faka ktor\\u00fdm sa po sviatkoch radi postav\\u00edte na v\\u00e1hu\"}]},{\"@type\":\"Person\",\"@id\":\"https:\/\/beta.bluedot.sk\/#\/schema\/person\/2872c8529694e5d7c6dd7eddf32f5935\",\"name\":\"schudnihravo.sk\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/beta.bluedot.sk\/#personlogo\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/c1f13b4b2a5be00d3c914e0dddbae379?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/c1f13b4b2a5be00d3c914e0dddbae379?s=96&d=mm&r=g\",\"caption\":\"schudnihravo.sk\"},\"url\":\"https:\/\/beta.bluedot.sk\/?author=5\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Cviky, ktor\u00e9 v\u00e1s postavia z gau\u010da | schudnihravo.sk","description":"4 cviky, v\u010faka ktor\u00fdm sa po sviatkoch radi postav\u00edte na v\u00e1hu. Podstatn\u00e9 je, \u017ee sa ka\u017ed\u00fd de\u0148 na 30 min\u00fat postav\u00edte z gau\u010da a budete sa h\u00fdba\u0165.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/beta.bluedot.sk\/?p=10727","og_locale":"en_US","og_type":"article","og_title":"Cviky, ktor\u00e9 v\u00e1s postavia z gau\u010da | schudnihravo.sk","og_description":"4 cviky, v\u010faka ktor\u00fdm sa po sviatkoch radi postav\u00edte na v\u00e1hu. Podstatn\u00e9 je, \u017ee sa ka\u017ed\u00fd de\u0148 na 30 min\u00fat postav\u00edte z gau\u010da a budete sa h\u00fdba\u0165.","og_url":"https:\/\/beta.bluedot.sk\/?p=10727","og_site_name":"Top Of The World","article_published_time":"2020-12-20T13:17:16+00:00","twitter_card":"summary_large_image","twitter_misc":{"Written by":"schudnihravo.sk","Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebSite","@id":"https:\/\/beta.bluedot.sk\/#website","url":"https:\/\/beta.bluedot.sk\/","name":"Top Of The World","description":"Just another WordPress site","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/beta.bluedot.sk\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"ImageObject","@id":"https:\/\/beta.bluedot.sk\/?p=10727#primaryimage","inLanguage":"en-US","url":"","contentUrl":""},{"@type":"WebPage","@id":"https:\/\/beta.bluedot.sk\/?p=10727#webpage","url":"https:\/\/beta.bluedot.sk\/?p=10727","name":"Cviky, ktor\u00e9 v\u00e1s postavia z gau\u010da | schudnihravo.sk","isPartOf":{"@id":"https:\/\/beta.bluedot.sk\/#website"},"primaryImageOfPage":{"@id":"https:\/\/beta.bluedot.sk\/?p=10727#primaryimage"},"datePublished":"2020-12-20T13:17:16+00:00","dateModified":"2020-12-20T13:17:16+00:00","author":{"@id":"https:\/\/beta.bluedot.sk\/#\/schema\/person\/2872c8529694e5d7c6dd7eddf32f5935"},"description":"4 cviky, v\u010faka ktor\u00fdm sa po sviatkoch radi postav\u00edte na v\u00e1hu. Podstatn\u00e9 je, \u017ee sa ka\u017ed\u00fd de\u0148 na 30 min\u00fat postav\u00edte z gau\u010da a budete sa h\u00fdba\u0165.","breadcrumb":{"@id":"https:\/\/beta.bluedot.sk\/?p=10727#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/beta.bluedot.sk\/?p=10727"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/beta.bluedot.sk\/?p=10727#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/beta.bluedot.sk\/"},{"@type":"ListItem","position":2,"name":"4 cviky, v\u010faka ktor\u00fdm sa po sviatkoch radi postav\u00edte na v\u00e1hu"}]},{"@type":"Person","@id":"https:\/\/beta.bluedot.sk\/#\/schema\/person\/2872c8529694e5d7c6dd7eddf32f5935","name":"schudnihravo.sk","image":{"@type":"ImageObject","@id":"https:\/\/beta.bluedot.sk\/#personlogo","inLanguage":"en-US","url":"https:\/\/secure.gravatar.com\/avatar\/c1f13b4b2a5be00d3c914e0dddbae379?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/c1f13b4b2a5be00d3c914e0dddbae379?s=96&d=mm&r=g","caption":"schudnihravo.sk"},"url":"https:\/\/beta.bluedot.sk\/?author=5"}]}},"_links":{"self":[{"href":"https:\/\/beta.bluedot.sk\/index.php?rest_route=\/wp\/v2\/posts\/10727"}],"collection":[{"href":"https:\/\/beta.bluedot.sk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/beta.bluedot.sk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/beta.bluedot.sk\/index.php?rest_route=\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/beta.bluedot.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=10727"}],"version-history":[{"count":0,"href":"https:\/\/beta.bluedot.sk\/index.php?rest_route=\/wp\/v2\/posts\/10727\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/beta.bluedot.sk\/index.php?rest_route=\/wp\/v2\/media\/10730"}],"wp:attachment":[{"href":"https:\/\/beta.bluedot.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=10727"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/beta.bluedot.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=10727"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/beta.bluedot.sk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=10727"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}