{"id":1948,"date":"2024-09-09T00:24:15","date_gmt":"2024-09-08T22:24:15","guid":{"rendered":"https:\/\/www.bezdiety.blog\/cvicenie-doma-10-najlepsich-cviceni-na-doma-pre-zaciatocnikov\/"},"modified":"2025-09-15T11:37:06","modified_gmt":"2025-09-15T09:37:06","slug":"cvicenie-doma","status":"publish","type":"post","link":"https:\/\/www.bezdiety.blog\/sk\/cvicenie-doma\/","title":{"rendered":"Cvi\u010denie doma: 10 najlep\u0161\u00edch cvikov na doma pre za\u010diato\u010dn\u00edkov"},"content":{"rendered":"\n<p>Nem\u00e1te \u010das chodi\u0165 na <strong><a href=\"https:\/\/www.trenerzien.com\/domov\" data-type=\"URL\" data-id=\"https:\/\/www.trenerzien.com\/domov\" target=\"_blank\" rel=\"noreferrer noopener\">lekcie<\/a><\/strong> a nechcete m\u00ed\u0148a\u0165 peniaze na drah\u00e9 fitnescentr\u00e1? Nez\u00fafajte, m\u00f4\u017eete efekt\u00edvne cvi\u010di\u0165 aj z pohodlia domova. <strong><a href=\"https:\/\/www.trenerzien.com\/domov\" data-type=\"URL\" data-id=\"https:\/\/www.trenerzien.com\/domov\" target=\"_blank\" rel=\"noreferrer noopener\">Cvi\u010denie <\/a>doma sa st\u00e1va \u010doraz ob\u013e\u00fabenej\u0161\u00edm<\/strong> <strong>sp\u00f4sobom, ako<\/strong> sa udr\u017ea\u0165 v kond\u00edcii. <strong>Cvi\u010denie doma <\/strong>m\u00f4\u017ee by\u0165 skvel\u00fdm sp\u00f4sobom, ako za\u010da\u0165 so <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/najlepsia-dieta-na-chudnutie\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/nejlepsi-dieta-na-hubnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\">zdrav\u00fdm \u017eivotn\u00fdm \u0161t\u00fdlom<\/a><\/strong> bez oh\u013eadu na v\u00e1\u0161 vek alebo \u00farove\u0148 kond\u00edcie. V tomto \u010dl\u00e1nku pre v\u00e1s m\u00e1me <strong>10 najlep\u0161\u00edch <a href=\"https:\/\/www.bezdiety.blog\/sk\/najlepsie-cviky-na-chudnutie\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/nejlepsi-cviky-na-hubnuti\/\" rel=\"noreferrer noopener\">cvikov<\/a> na doma<\/strong> (nielen) pre<strong> za\u010diato\u010dn\u00edkov<\/strong>, ktor\u00e9 v\u00e1m pom\u00f4\u017eu z\u00edska\u0165 silu, vytrvalos\u0165 a flexibilitu.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Obsah \u010dl\u00e1nku<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.bezdiety.blog\/sk\/cvicenie-doma\/#10_tipov_na_cvicenie_doma\" >10 tipov na cvi\u010denie doma<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.bezdiety.blog\/sk\/cvicenie-doma\/#1_Drepy\" >1) Drepy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.bezdiety.blog\/sk\/cvicenie-doma\/#2_Vypady\" >2) V\u00fdpady<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.bezdiety.blog\/sk\/cvicenie-doma\/#3_Doska_Plank\" >3) Doska (Plank)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.bezdiety.blog\/sk\/cvicenie-doma\/#4_Zanozovanie\" >4) Zano\u017eovanie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.bezdiety.blog\/sk\/cvicenie-doma\/#5_Kluky\" >5) K\u013euky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.bezdiety.blog\/sk\/cvicenie-doma\/#6_Horolezec\" >6) Horolezec<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.bezdiety.blog\/sk\/cvicenie-doma\/#7_Vyskoky\" >7) V\u00fdskoky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.bezdiety.blog\/sk\/cvicenie-doma\/#8_Anglicaky_Burpees\" >8) Angli\u010d\u00e1ky (Burpees)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.bezdiety.blog\/sk\/cvicenie-doma\/#9_Vrhy\" >9) Vrhy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.bezdiety.blog\/sk\/cvicenie-doma\/#10_Sklapovacky\" >10) Sklapova\u010dky<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.bezdiety.blog\/sk\/cvicenie-doma\/#Ako_efektivne_cvicit_doma\" >Ako efekt\u00edvne cvi\u010di\u0165 doma<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.bezdiety.blog\/sk\/cvicenie-doma\/#Ako_si_zostavit_domaci_trening\" >Ako si zostavi\u0165 dom\u00e1ci tr\u00e9ning<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.bezdiety.blog\/sk\/cvicenie-doma\/#Ako_na_to\" >Ako na to:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.bezdiety.blog\/sk\/cvicenie-doma\/#Vyhody_a_nevyhody_cvicenia_doma\" >V\u00fdhody a nev\u00fdhody cvi\u010denia doma<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.bezdiety.blog\/sk\/cvicenie-doma\/#Vyhody_domaceho_cvicenia\" >V\u00fdhody dom\u00e1ceho cvi\u010denia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.bezdiety.blog\/sk\/cvicenie-doma\/#Nevyhody_domaceho_cvicenia\" >Nev\u00fdhody dom\u00e1ceho cvi\u010denia<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.bezdiety.blog\/sk\/cvicenie-doma\/#Casto_kladene_otazky\" >\u010casto kladen\u00e9 ot\u00e1zky:<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/www.bezdiety.blog\/sk\/cvicenie-doma\/#Kolkokrat_tyzdenne_by_som_mal_ako_zaciatocnik_cvicit_doma\" >Ko\u013ekokr\u00e1t t\u00fd\u017edenne by som mal ako za\u010diato\u010dn\u00edk cvi\u010di\u0165 doma?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/www.bezdiety.blog\/sk\/cvicenie-doma\/#Ako_dlho_by_som_mal_cvicit\" >Ako dlho by som mal cvi\u010di\u0165?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/www.bezdiety.blog\/sk\/cvicenie-doma\/#Mozem_pri_cviceni_doma_pouzivat_cvicebne_pomocky\" >M\u00f4\u017eem pri cvi\u010den\u00ed doma pou\u017e\u00edva\u0165 cvi\u010debn\u00e9 pom\u00f4cky?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/www.bezdiety.blog\/sk\/cvicenie-doma\/#Ake_dalsie_cviky_by_som_mal_zaradit_do_svojho_domaceho_treningu\" >Ak\u00e9 \u010fal\u0161ie cviky by som mal zaradi\u0165 do svojho dom\u00e1ceho tr\u00e9ningu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/www.bezdiety.blog\/sk\/cvicenie-doma\/#Co_robit_ak_nemam_doma_dostatok_priestoru_na_cvicenie\" >\u010co robi\u0165, ak nem\u00e1m doma dostatok priestoru na cvi\u010denie?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/www.bezdiety.blog\/sk\/cvicenie-doma\/#Ako_si_udrzat_motivaciu_pri_cviceni_doma\" >Ako si udr\u017ea\u0165 motiv\u00e1ciu pri cvi\u010den\u00ed doma?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_tipov_na_cvicenie_doma\"><\/span>10 tipov na cvi\u010denie doma<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Cvi\u010denie z pohodlia domova<\/strong> je ide\u00e1lnou vo\u013ebou pre t\u00fdch, ktor\u00ed chc\u00fa <strong>u\u0161etri\u0165 \u010das a peniaze<\/strong>. Preto ur\u010dite nev\u00e1hajte a vysk\u00fa\u0161ajte na\u0161e <strong>tipy na efekt\u00edvne cvi\u010denie doma<\/strong>. <\/p>\n\n\n\n<p>Pri cvi\u010den\u00ed nezabudnite <strong>dba\u0165 na spr\u00e1vnu techniku<\/strong> a po\u010d\u00fava\u0165 svoje telo. Postupne m\u00f4\u017eete zvy\u0161ova\u0165 n\u00e1ro\u010dnos\u0165 jednotliv\u00fdch cvikov, napr. <strong>vykon\u00e1van\u00edm v\u00e4\u010d\u0161ieho mno\u017estva s\u00e9ri\u00ed<\/strong>. Z jednotliv\u00fdch cvikov si tie\u017e m\u00f4\u017eete zostavi\u0165 <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/kruhovy-trening-pre-zaciatocnikov\/\">kruhov\u00fd tr\u00e9ning<\/a><\/strong>, aby ste dosiahli \u010do najlep\u0161ie v\u00fdsledky.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviceni-doma-1024x538.jpg\" alt=\"Cvi\u010denie doma\" class=\"wp-image-651\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviceni-doma-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviceni-doma-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviceni-doma-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviceni-doma-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviceni-doma-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviceni-doma-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviceni-doma.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<p><strong>TIP:<\/strong> <strong>Chcete vedie\u0165, \u010di je va\u0161a v\u00e1ha v norme?<\/strong> Zadajte p\u00e1r \u00fadajov do <a href=\"https:\/\/www.bezdiety.blog\/kalkulacka-bmi\/\"><strong>BMI kalkula\u010dky<\/strong><\/a> a za p\u00e1r sek\u00fand zist\u00edte, ako na tom ste.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Drepy\"><\/span>1) Drepy<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>Drepy<\/strong> <strong>s\u00fa jedn\u00fdm z najz\u00e1kladnej\u0161\u00edch cvikov<\/strong>, ktor\u00e9 by mal obsahova\u0165 ka\u017ed\u00fd dom\u00e1ci tr\u00e9ning. Nepotrebujete \u017eiadne \u0161peci\u00e1lne vybavenie, len v\u00e1hu svojho tela.<\/p>\n\n\n\n<p>Ako ich rob\u00edme? Postavte sa rovno, nohy majte na \u0161\u00edrku ramien a ruky mierne vystret\u00e9 pred sebou. Potom pomaly prejdite do drepu, a\u017e k\u00fdm kolen\u00e1 nezvieraj\u00fa uhol 90 stup\u0148ov. Potom sa vr\u00e1\u0165te do vzpriamenej polohy. Pri drepoch dbajte na to, aby ste mali rovn\u00fd chrb\u00e1t.<\/p>\n\n\n\n<p><strong>Toto cvi\u010denie posil\u0148uje nohy, zadok a bru\u0161n\u00e9 svaly.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/drep-nejlepsi-cviky-na-doma-1024x683.jpg\" alt=\"Drepy s\u00fa jedn\u00fdm z najlep\u0161\u00edch cvikov na dom\u00e1ce cvi\u010denie a s\u00fa ve\u013emi jednoduch\u00e9.\" class=\"wp-image-1105\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/drep-nejlepsi-cviky-na-doma-1024x683.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/drep-nejlepsi-cviky-na-doma-300x200.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/drep-nejlepsi-cviky-na-doma-768x512.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/drep-nejlepsi-cviky-na-doma-696x464.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/drep-nejlepsi-cviky-na-doma-1068x712.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/drep-nejlepsi-cviky-na-doma-630x420.jpg 630w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/drep-nejlepsi-cviky-na-doma.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Drepy s\u00fa jedn\u00fdm z najlep\u0161\u00edch cvikov na dom\u00e1ce cvi\u010denie a s\u00fa ve\u013emi jednoduch\u00e9.<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Vypady\"><\/span>2) V\u00fdpady<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>V\u00fdpady<\/strong> s\u00fa \u010fal\u0161\u00edm skvel\u00fdm cvikom zameran\u00fdm na <strong>doln\u00fa polovicu tela<\/strong>. Postavte sa rovno s nohami na \u0161\u00edrku ramien a rukami na bokoch. Jednou nohou vykro\u010dte dopredu a pomaly sa narovn\u00e1vajte, a\u017e k\u00fdm sa koleno druhej nohy takmer nedotkne zeme. Potom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a vykonajte rovnak\u00fd pohyb na druhej nohe.<\/p>\n\n\n\n<p><strong>Toto cvi\u010denie posil\u0148uje nohy, zadok a stehenn\u00e9 svaly.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/vypady-1024x683.jpg\" alt=\"V\u00fdpady s\u00fa najlep\u0161ie cviky na dom\u00e1ce cvi\u010denie\" class=\"wp-image-1109\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/vypady-1024x683.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/vypady-300x200.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/vypady-768x512.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/vypady-696x464.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/vypady-1068x712.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/vypady-630x420.jpg 630w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/vypady.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">V\u00fdpady s\u00fa jednoduch\u00e9 a \u00fa\u010dinn\u00e9<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Doska_Plank\"><\/span>3) Doska (Plank)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Kto by nepoznal dosku, \u010di\u017ee plank? \u013dahko sa to d\u00e1 urobi\u0165 aj doma pred telev\u00edzorom! <strong>Plank<\/strong> je skvel\u00fd cvik na <strong>posilnenie bru\u0161n\u00fdch svalov a spevnenie stredu tela.<\/strong> Tak a teraz sa do toho pust\u00edme. \u013dahnite si tv\u00e1rou na zem a oprite si predlaktia a prsty na noh\u00e1ch o podlahu. V tejto polohe vydr\u017ete \u010do najdlh\u0161ie a udr\u017eujte rovn\u00fa l\u00edniu od hlavy po p\u00e4ty. M\u00f4\u017eete za\u010da\u0165 na 30 sekund\u00e1ch a potom m\u00f4\u017eete vydr\u017ea\u0165 v planku aj dlh\u0161ie.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/plank-cviky-na-spodni-zada-1024x683.jpg\" alt=\"Plank je skvel\u00e9 cvi\u010denie na posilnenie cel\u00e9ho stredu tela\" class=\"wp-image-1096\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/plank-cviky-na-spodni-zada-1024x683.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/plank-cviky-na-spodni-zada-300x200.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/plank-cviky-na-spodni-zada-768x512.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/plank-cviky-na-spodni-zada-696x464.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/plank-cviky-na-spodni-zada-1068x712.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/plank-cviky-na-spodni-zada-630x420.jpg 630w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/plank-cviky-na-spodni-zada.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Plank je skvel\u00e9 cvi\u010denie na posilnenie cel\u00e9ho stredu tela<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Zanozovanie\"><\/span>4) Zano\u017eovanie<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>Zano\u017eovanie<\/strong> je cvi\u010denie na v\u0161etk\u00fdch \u0161tyroch, ktor\u00e9 <strong>posil\u0148uje nohy a brucho<\/strong>. Jednu nohu zdvihnite k stropu tak, aby ste v kolen\u00e1ch st\u00e1le zvierali prav\u00fd uhol a neoh\u00fdbali sa v bedr\u00e1ch. Chv\u00ed\u013eu zotrvajte v hornej polohe, vr\u00e1\u0165te nohu sp\u00e4\u0165 a cvik nieko\u013ekokr\u00e1t zopakujte. Potom nohy vyme\u0148te.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/zanozovani-1024x683.jpg\" alt=\"Zano\u017eovanie posiln\u00ed zadok aj stehn\u00e1\" class=\"wp-image-1110\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/zanozovani-1024x683.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/zanozovani-300x200.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/zanozovani-768x512.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/zanozovani-696x464.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/zanozovani-1068x712.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/zanozovani-630x420.jpg 630w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/zanozovani.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Zano\u017eovanie posiln\u00ed zadok aj stehn\u00e1<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Kluky\"><\/span>5) K\u013euky<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>V\u0161etci pozn\u00e1me k\u013euky a vieme, \u017ee sa daj\u00fa robi\u0165 takmer kdeko\u013evek &#8211; dokonca aj doma! <strong>K\u013euky<\/strong> s\u00fa vynikaj\u00facim cvi\u010den\u00edm na <strong><a href=\"https:\/\/bezdiety.blog\/sk\/cviky-na-spevnenie-ruk-a-pazi\/\" data-type=\"URL\" data-id=\"https:\/\/bezdiety.blog\/cviky-na-zpevneni-rukou-a-pazi\" target=\"_blank\" rel=\"noopener\">posilnenie pa\u017e\u00ed, r\u00fak<\/a> a hrudn\u00edka<\/strong>. Za\u010dnite v poz\u00edcii planku a s v\u00fddychom prejdite do poz\u00edcie k\u013euku. Potom cvi\u010denie zopakujte to\u013ekokr\u00e1t, ko\u013ekokr\u00e1t zvl\u00e1dnete.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/kliky-nejlepsi-cviky-na-doma-1024x683.jpg\" alt=\"K\u013euky s\u00fa jedn\u00fdm z najlep\u0161\u00edch cvikov na chudnutie\" class=\"wp-image-1107\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/kliky-nejlepsi-cviky-na-doma-1024x683.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/kliky-nejlepsi-cviky-na-doma-300x200.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/kliky-nejlepsi-cviky-na-doma-768x512.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/kliky-nejlepsi-cviky-na-doma-696x464.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/kliky-nejlepsi-cviky-na-doma-1068x712.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/kliky-nejlepsi-cviky-na-doma-630x420.jpg 630w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/kliky-nejlepsi-cviky-na-doma.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">K\u013euky s\u00fa jedn\u00fdm z najlep\u0161\u00edch cvikov na chudnutie<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Horolezec\"><\/span>6) Horolezec<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>Horolezeck\u00e9 k\u013euky<\/strong> s\u00fa n\u00e1ro\u010dnej\u0161\u00edm cvi\u010den\u00edm, ktor\u00e9 <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-prsia-a-hrudnik\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/cviky-na-prsa-a-hrudnik\/\" rel=\"noreferrer noopener\">posil\u0148uje horn\u00fa polovicu tela<\/a>.<\/strong>Za\u010dnite v poz\u00edcii na k\u013euky s rukami o nie\u010do \u0161ir\u0161\u00edmi, ako je \u0161\u00edrka ramien. Potom sa pomaly spustite na zem, pokr\u010dte jednu nohu a pribl\u00ed\u017ete koleno k lak\u0165u. Potom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a vykonajte rovnak\u00fd pohyb druhou nohou. <\/p>\n\n\n\n<p><strong>Horolezeck\u00e9 k\u013euky s\u00fa skvel\u00fdm cvi\u010den\u00edm na posilnenie pa\u017e\u00ed, prsn\u00fdch svalov a bru\u0161n\u00fdch svalov.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/horolezec-1024x683.jpg\" alt=\"Horolezec - najlep\u0161ie cviky na doma\" class=\"wp-image-1106\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/horolezec-1024x683.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/horolezec-300x200.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/horolezec-768x512.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/horolezec-696x464.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/horolezec-1068x712.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/horolezec-630x420.jpg 630w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/horolezec.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Toto cvi\u010denie sa naz\u00fdva horolezec<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Vyskoky\"><\/span>7) V\u00fdskoky<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>V\u00fdskoky<\/strong> s\u00fa skvel\u00fdm cvi\u010den\u00edm, ktor\u00e9 v\u00e1m <strong>zvy\u0161uje vytrvalos\u0165 a posil\u0148uje nohy. Existuje nieko\u013eko typov v\u00fdskokov, ktor\u00e9 s\u00fa \u00fa\u010dinn\u00e9 pri chudnut\u00ed aj posil\u0148ovan\u00ed. <\/strong><\/p>\n\n\n\n<p>Najjednoduch\u0161\u00ed v\u00fdskok: Postavte sa rovno s nohami na \u0161\u00edrku ramien a rukami na bokoch. Potom vysko\u010dte \u010do najvy\u0161\u0161ie a pri v\u00fdskoku vyho\u010fte ruky nad hlavu. Dopadnite do mierne pokr\u010den\u00fdch kolien a okam\u017eite prejdite do \u010fal\u0161ieho v\u00fdskoku. <\/p>\n\n\n\n<p>Ak chcete nie\u010do n\u00e1ro\u010dnej\u0161ie, m\u00f4\u017eete vysk\u00fa\u0161a\u0165 tzv. Star Jump.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"lTbQQmpMZv4\"><iframe loading=\"lazy\" title=\"How to Do Star Jumps - Exercise Tutorial\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/lTbQQmpMZv4?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Anglicaky_Burpees\"><\/span>8)<strong> <\/strong>Angli\u010d\u00e1ky (Burpees)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>Burpees<\/strong> alebo <strong>angli\u010d\u00e1ky<\/strong>s\u00fa \u00fa\u010dinn\u00fdm cvi\u010den\u00edm, ktor\u00e9 <strong>zap\u00e1ja svaly cel\u00e9ho tela<\/strong>. Za\u010dnite v stoji s nohami na \u0161\u00edrku ramien. Potom sko\u010dte do drepu s rukami na zemi. Potom r\u00fdchlo vysko\u010dte do v\u00fdchodiskovej polohy drepu a potom vysko\u010dte \u010do najvy\u0161\u0161ie a zdvihnite ruky nad hlavu. Tento pohyb plynule opakujte. <\/p>\n\n\n\n<p><strong>Angli\u010d\u00e1ky s\u00fa skvel\u00fdm cvi\u010den\u00edm na zv\u00fd\u0161enie kond\u00edcie, spa\u013eovanie kal\u00f3ri\u00ed a posilnenie cel\u00e9ho tela.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"qLBImHhCXSw\"><iframe loading=\"lazy\" title=\"How To Do A Burpee | The Right Way | Well+Good\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/qLBImHhCXSw?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Vrhy\"><\/span>9) Vrhy<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>Vrhy s\u00fa cvikom zameran\u00fdm na posilnenie hornej polovice tela<\/strong>, najm\u00e4 ramien a chrbtov\u00fdch svalov. <\/p>\n\n\n\n<p>Ako na to? Postavte sa rovno s nohami na \u0161\u00edrku ramien a rukami za hlavou. Potom zdvihnite jednu ruku a vyho\u010fte imagin\u00e1rnu loptu \u010do najvy\u0161\u0161ie. Potom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a vykonajte rovnak\u00fd pohyb druhou rukou. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Sklapovacky\"><\/span>10) Sklapova\u010dky<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>Sklapova\u010dky<\/strong> ur\u010dite pozn\u00e1te. <strong>S\u00fa klasick\u00fdm cvikom na posilnenie prsn\u00fdch svalov, ramien a tricepsov. <\/strong>\u013dahnite si na zem s rukami polo\u017een\u00fdmi za hlavou. Potom sa pomaly zdvihnite a rukami sa vytla\u010dte a\u017e ku kolen\u00e1m. Potom sa spustite sp\u00e4\u0165 a tento pohyb opakujte nepretr\u017eite. <\/p>\n\n\n\n<p><strong>Drepy s\u00fa skvel\u00fdm cvikom na posilnenie hornej \u010dasti tela.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/sklapovacky-1024x683.jpg\" alt=\"Drepy s\u00fa jedn\u00fdm z klasick\u00fdch cvikov, ktor\u00e9 m\u00f4\u017eete vykon\u00e1va\u0165 v pohodl\u00ed domova.\" class=\"wp-image-1108\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/sklapovacky-1024x683.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/sklapovacky-300x200.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/sklapovacky-768x512.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/sklapovacky-696x464.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/sklapovacky-1068x712.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/sklapovacky-630x420.jpg 630w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/sklapovacky.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Drepy s\u00fa jedn\u00fdm z klasick\u00fdch cvikov, ktor\u00e9 m\u00f4\u017eete vykon\u00e1va\u0165 v pohodl\u00ed domova.<\/figcaption><\/figure>\n\n\n\n<p><strong>TIP: <a href=\"https:\/\/www.bezdiety.blog\/sk\/najlepsie-cviky-na-chudnutie\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/nejlepsi-cviky-na-hubnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\">Najlep\u0161ie cviky na chudnutie<\/a><\/strong> n\u00e1jdete tu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_efektivne_cvicit_doma\"><\/span>Ako efekt\u00edvne cvi\u010di\u0165 doma<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u010faka na\u0161im <strong>cvikom na doma<\/strong> m\u00f4\u017eete <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/preco-nechudnete\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/10-nejcastejsich-duvodu-proc-nehubnete\/\" target=\"_blank\" rel=\"noreferrer noopener\">schudn\u00fa\u0165<\/a><\/strong> a z\u00e1rove\u0148 posiln\u00edte svoje svaly a zv\u00fd\u0161ite svoju vytrvalos\u0165 a flexibilitu. Je n\u00e1m jasn\u00e9, \u017ee v dom\u00e1com prostred\u00ed sa m\u00f4\u017ee \u013eahko sta\u0165, \u017ee svojmu tr\u00e9ningov\u00e9mu pl\u00e1nu ned\u00e1te to\u013eko, ko\u013eko by ste chceli. Preto je d\u00f4le\u017eit\u00e9, aby ste si stanovili <strong>pevn\u00e9 dni a \u010dasy, kedy budete doma cvi\u010di\u0165, a vyhradili si dostato\u010dn\u00fd priestor na cvi\u010denie doma.<\/strong> <\/p>\n\n\n\n<p>M\u00f4\u017eete <strong>investova\u0165 do z\u00e1kladn\u00e9ho vybavenia na<\/strong> dom\u00e1ce cvi\u010denie, ako s\u00fa \u010dinky, posil\u0148ovacie gumy, roller \u010di fitness koliesko.<\/p>\n\n\n\n<p><strong>TIP:<\/strong> <strong>6 jednoduch\u00fdch tipov, <a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-brucho-v-prechode\/\" data-type=\"post\" data-id=\"503\" target=\"_blank\" rel=\"noreferrer noopener\">ako schudn\u00fa\u0165 brucho<\/a> v prechode.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_si_zostavit_domaci_trening\"><\/span>Ako si zostavi\u0165 dom\u00e1ci tr\u00e9ning<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Cvi\u010denie doma<\/strong> nie je nijak hor\u0161ie a nemus\u00ed by\u0165 nevyhnutne menej kvalitn\u00e9 ako cvi\u010denie vo fitnescentr\u00e1ch. D\u00f4verujte si a po\u010d\u00favajte svoje telo. Len vy viete, \u010do dok\u00e1\u017eete, ak\u00e9 s\u00fa va\u0161e ciele a limity. Sta\u010d\u00ed sa riadi\u0165 na\u0161imi tipmi a <strong>dom\u00e1ci tr\u00e9ning<\/strong> so zostav\u00edte raz-dva!<\/p>\n\n\n\n<p>Ne\u017e sa pust\u00edte do novej di\u00e9ty alebo cvi\u010debn\u00e9ho pl\u00e1nu<strong>, zistite si, ko\u013eko kal\u00f3ri\u00ed va\u0161e telo naozaj potrebuje. <\/strong><a href=\"https:\/\/www.bezdiety.blog\/kalkulacka-bazalniho-metabolismu\/\"><strong>Kalkula\u010dka baz\u00e1lneho metabolizmu<\/strong><\/a> v\u00e1m uk\u00e1\u017ee, ko\u013eko energie sp\u00e1lite denne len t\u00fdm, \u017ee d\u00fdchate, tr\u00e1vi\u0165 alebo sp\u00edte. Je to z\u00e1kladn\u00fd \u00fadaj, ktor\u00fd urob\u00ed chudnutie aj cvi\u010denie efekt\u00edvnej\u0161\u00edmi a \u013eahko si na z\u00e1klade neho m\u00f4\u017eete zostavi\u0165 jed\u00e1lni\u010dek na mieru.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_na_to\"><\/span>Ako na to:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>Zostavenie dom\u00e1ceho tr\u00e9ningov\u00e9ho pl\u00e1nu<\/strong> je jednoduch\u0161ie, ako si mysl\u00edte. Sta\u010d\u00ed postupova\u0165 pod\u013ea t\u00fdchto krokov:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Stanovenie cie\u013eov<\/strong>: Najprv si stanovte ciele, ktor\u00e9 chcete dosiahnu\u0165 prostredn\u00edctvom dom\u00e1ceho tr\u00e9ningu. M\u00f4\u017ee to by\u0165 n\u00e1rast svalovej hmoty, zlep\u0161enie kond\u00edcie, <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/preco-nechudnete\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/10-nejcastejsich-duvodu-proc-nehubnete\/\" target=\"_blank\" rel=\"noreferrer noopener\">zn\u00ed\u017eenie hmotnosti <\/a><\/strong>alebo zv\u00fd\u0161enie flexibility.<\/li>\n\n\n\n<li><strong>V\u00fdber cvikov<\/strong>: Vyberte si cviky zameran\u00e9 na r\u00f4zne \u010dasti tela a svalov\u00e9 skupiny. Medzi vhodn\u00e9 cviky patria drepy, v\u00fdpady, k\u013euky, sady-\u013eahy, \u0161plh, plank a sklapova\u010dky. Do tr\u00e9ningu m\u00f4\u017eete zapoji\u0165 aj cvi\u010debn\u00e9 pom\u00f4cky, ako s\u00fa lopty, expand\u00e9ry alebo \u010dinky, ak ich m\u00e1te.<\/li>\n\n\n\n<li><strong>Napl\u00e1nujte si tr\u00e9ning<\/strong>: Napl\u00e1nujte si tr\u00e9ning tak, aby ste sa zamerali na r\u00f4zne svalov\u00e9 skupiny a poskytli telu dostatok \u010dasu na odpo\u010dinok. Tr\u00e9ningy m\u00f4\u017eete napr\u00edklad rozdeli\u0165 na tr\u00e9ningy hornej \u010dasti tela, dolnej \u010dasti tela alebo cel\u00e9ho tela a rozlo\u017ei\u0165 ich na r\u00f4zne dni v t\u00fd\u017edni.<\/li>\n\n\n\n<li><strong>Stanovte si po\u010det opakovan\u00ed a s\u00e9ri\u00ed<\/strong>: Pre ka\u017ed\u00e9 cvi\u010denie ur\u010dte po\u010det opakovan\u00ed a s\u00e9ri\u00ed, ktor\u00e9 chcete vykona\u0165. Ak ste za\u010diato\u010dn\u00edk, za\u010dnite s ni\u017e\u0161ou z\u00e1\u0165a\u017eou a postupne ju zvy\u0161ujte. <\/li>\n\n\n\n<li><strong>Pridajte kardio cvi\u010denie<\/strong>: Nezabudnite do svojho tr\u00e9ningov\u00e9ho pl\u00e1nu zaradi\u0165 aj kardio cvi\u010denia. M\u00f4\u017ee \u00eds\u0165 o beh na mieste, sk\u00e1kanie cez \u0161vihadlo, sk\u00e1kanie alebo dokonca tanec. Kardio cvi\u010denie pom\u00e1ha spa\u013eova\u0165 kal\u00f3rie, zlep\u0161uje vytrvalos\u0165 a posil\u0148uje srdce.<\/li>\n<\/ul>\n\n\n\n<p><strong>TIP: Chcete zaradi\u0165 beh medzi kardio cvi\u010denia? M\u00e1me pre v\u00e1s <a href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/\" target=\"_blank\" rel=\"noreferrer noopener\">9 tipov, ako za\u010da\u0165 beha\u0165<\/a>.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zahriatie a stre\u010ding<\/strong>: Okrem zahriatia svalov sa mus\u00edte pred cvi\u010den\u00edm aj pona\u0165ahova\u0165. Nieko\u013eko min\u00fat \u013eahk\u00e9ho cvi\u010denia na zahriatie svalov, aby ste ich pripravili na fyzick\u00fa aktivitu. Pred a po tr\u00e9ningu si urobte nieko\u013eko stre\u010dingov\u00fdch cvi\u010den\u00ed, aby ste uvo\u013enili svaly a zn\u00ed\u017eili riziko ich stuhnutia. Na pre\u0165ahovanie m\u00f4\u017eete vysk\u00fa\u0161a\u0165 napr\u00edklad <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/joga-pre-zaciatocnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\">jogu pre za\u010diato\u010dn\u00edkov<\/a><\/strong>.<\/li>\n\n\n\n<li><strong>Dodr\u017eujte pravide\u013enos\u0165<\/strong>: Pri dom\u00e1com tr\u00e9ningu je d\u00f4le\u017eit\u00e9 dodr\u017eiava\u0165 pravidelnos\u0165. Stanovte si pevn\u00fd \u010dasov\u00fd r\u00e1mec cvi\u010denia a sna\u017ete sa ho dodr\u017eiava\u0165. Pravidelnos\u0165 v\u00e1m pom\u00f4\u017ee dosiahnu\u0165 lep\u0161ie v\u00fdsledky a udr\u017e\u00ed v\u00e1s vo forme.<\/li>\n<\/ul>\n\n\n\n<p><strong>TIP: Pre\u010d\u00edtajte si v\u0161etko o JOJO efekte <a href=\"https:\/\/www.bezdiety.blog\/sk\/co-je-jojo-efekt\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/co-to-je-jojo-efekt\/\" target=\"_blank\" rel=\"noreferrer noopener\">TU<\/a>.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-doma-1024x538.jpg\" alt=\"Cviky na doma\" class=\"wp-image-653\" style=\"width:713px;height:374px\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-doma-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-doma-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-doma-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-doma-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-doma-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-doma-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-doma.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<p><strong>TIP:<\/strong> <strong>Pozn\u00e1te keto di\u00e9tu? Na\u0161a <\/strong><a href=\"https:\/\/www.bezdiety.blog\/keto-kalkulacka\/\"><strong>keto kalkula\u010dka zadarmo<\/strong><\/a><strong> v\u00e1m pom\u00f4\u017ee presne nastavi\u0165 pomer tukov, bielkov\u00edn a sacharidov pre v\u00e1\u0161 cie\u013e. V\u010faka tomu sa dostanete do ket\u00f3zy r\u00fdchlej\u0161ie a bez zbyto\u010dn\u00fdch ch\u00fdb v jed\u00e1lni\u010dku<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vyhody_a_nevyhody_cvicenia_doma\"><\/span>V\u00fdhody a nev\u00fdhody cvi\u010denia doma<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Cvi\u010denie doma<\/strong> je dostupn\u00e9 a vhodn\u00e9 pre ka\u017ed\u00e9ho, aj pre za\u010diato\u010dn\u00edkov. Dom\u00e1ce cvi\u010denie m\u00e1 v\u0161ak svoje v\u00fdhody aj nev\u00fdhody. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vyhody_domaceho_cvicenia\"><\/span>V\u00fdhody dom\u00e1ceho cvi\u010denia<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Flexibilita a \u00faspora \u010dasu<\/strong>: Cvi\u010denie doma v\u00e1m umo\u017en\u00ed tr\u00e9nova\u0165 pod\u013ea vlastn\u00e9ho harmonogramu. Nemus\u00edte dodr\u017eiava\u0165 otv\u00e1racie hodiny posil\u0148ovne. Navy\u0161e u\u0161etr\u00edte \u010das, preto\u017ee nemus\u00edte cestova\u0165 tam a sp\u00e4\u0165.<\/li>\n\n\n\n<li><strong>Peniaze<\/strong>: Na cvi\u010denie doma nepotrebujete drah\u00e9 vybavenie ani \u010dlenstvo v posil\u0148ovni. M\u00f4\u017eete pou\u017ei\u0165 z\u00e1va\u017eia, podlo\u017eku na cvi\u010denie alebo v\u00e1hu vlastn\u00e9ho tela. Existuje aj mnoho <strong><a href=\"https:\/\/www.trenerzien.com\/kviz?el=bezdiety&amp;htrafficsource=banner\" data-type=\"URL\" target=\"_blank\" rel=\"noreferrer noopener\">cvi\u010debn\u00fdch vide\u00ed a aplik\u00e1ci\u00ed<\/a><\/strong> , ktor\u00e9 v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 s tr\u00e9ningom.<\/li>\n\n\n\n<li><strong>S\u00fakromie a pohodlie<\/strong>: Cvi\u010denie doma v\u00e1m poskytuje s\u00fakromie, o ktor\u00e9 sa nemus\u00edte deli\u0165 s ostatn\u00fdmi. Pri tr\u00e9ningu sa m\u00f4\u017eete c\u00edti\u0165 pohodlnej\u0161ie a ma\u0165 v\u00e4\u010d\u0161iu vo\u013enos\u0165.<\/li>\n<\/ul>\n\n\n\n<p><strong>TIP: Ako \u010dasto cvi\u010di\u0165 pri chudnut\u00ed, <a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-casto-cvicit-pri-chudnuti\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/jak-casto-cvicit-a-posilovat-pri-hubnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\">si pre\u010d\u00edtajte TU<\/a>.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nevyhody_domaceho_cvicenia\"><\/span>Nev\u00fdhody dom\u00e1ceho cvi\u010denia<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Motiv\u00e1cia a discipl\u00edna<\/strong>: Cvi\u010denie doma si vy\u017eaduje v\u00e4\u010d\u0161iu mieru sebakontroly a discipl\u00edny. Bez <strong><a href=\"https:\/\/www.trenerzien.com\/nas-ciel\" data-type=\"URL\" data-id=\"https:\/\/www.trenerzien.com\/nas-ciel\" target=\"_blank\" rel=\"noreferrer noopener\">in\u0161truktorov<\/a><\/strong> a ostatn\u00fdch cvi\u010diacich sa m\u00f4\u017ee \u013eahko sta\u0165, \u017ee strat\u00edte motiv\u00e1ciu. Je d\u00f4le\u017eit\u00e9 vytvori\u0165 si pevn\u00fd tr\u00e9ningov\u00fd pl\u00e1n a dodr\u017eiava\u0165 ho.<\/li>\n\n\n\n<li><strong>Obmedzen\u00fd priestor a vybavenie<\/strong>: Dom\u00e1ce prostredie m\u00f4\u017ee by\u0165 obmedzen\u00e9 z h\u013eadiska priestoru a dostupn\u00e9ho vybavenia. To m\u00f4\u017ee ovplyvni\u0165 rozsah cvi\u010den\u00ed, ktor\u00e9 m\u00f4\u017eete vykon\u00e1va\u0165. Je d\u00f4le\u017eit\u00e9 n\u00e1js\u0165 cvi\u010denia a tr\u00e9ningov\u00e9 met\u00f3dy, ktor\u00e9 zodpovedaj\u00fa va\u0161im mo\u017enostiam.<\/li>\n\n\n\n<li><strong>Spr\u00e1vna technika<\/strong>. Bez osobn\u00e9ho tr\u00e9nera alebo in\u0161truktora je d\u00f4le\u017eit\u00e9 dba\u0165 na spr\u00e1vnu techniku vykon\u00e1vania cvikov. Odpor\u00fa\u010da sa pozrie\u0165 si in\u0161trukt\u00e1\u017ene vide\u00e1 alebo si pre\u010d\u00edta\u0165 <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/sk\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u010dl\u00e1nky<\/a><\/strong> a starostlivo sa s\u00fastredi\u0165 na spr\u00e1vne vykon\u00e1vanie cvikov.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Casto_kladene_otazky\"><\/span>\u010casto kladen\u00e9 ot\u00e1zky:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1688984004783\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Kolkokrat_tyzdenne_by_som_mal_ako_zaciatocnik_cvicit_doma\"><\/span><strong>Ko\u013ekokr\u00e1t t\u00fd\u017edenne by som mal ako za\u010diato\u010dn\u00edk cvi\u010di\u0165 doma?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Odpor\u00fa\u010da sa, aby ste za\u010dali cvi\u010di\u0165 aspo\u0148 2 a\u017e 3-kr\u00e1t t\u00fd\u017edenne a postupne zvy\u0161ovali frekvenciu cvi\u010denia pod\u013ea toho, ako v\u00e1m to vyhovuje.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1688984025197\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_dlho_by_som_mal_cvicit\"><\/span><strong>Ako dlho by som mal cvi\u010di\u0165?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Za\u010dnite s 20 a\u017e 30-min\u00fatov\u00fdm cvi\u010den\u00edm a postupne ho predl\u017eujte pod\u013ea svojich schopnost\u00ed a \u00farovne kond\u00edcie.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1688984077577\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Mozem_pri_cviceni_doma_pouzivat_cvicebne_pomocky\"><\/span><strong>M\u00f4\u017eem pri cvi\u010den\u00ed doma pou\u017e\u00edva\u0165 cvi\u010debn\u00e9 pom\u00f4cky?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u00c1no, cvi\u010debn\u00e9 pom\u00f4cky, ako s\u00fa lopty na cvi\u010denie, rollery alebo \u010dinky m\u00f4\u017eu v\u00e1\u0161 tr\u00e9ning obohati\u0165 o \u010fal\u0161ie v\u00fdzvy a spestri\u0165 ho. \u010cinky m\u00f4\u017eete nahradi\u0165 f\u013ea\u0161ami s vodou.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1688984097537\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ake_dalsie_cviky_by_som_mal_zaradit_do_svojho_domaceho_treningu\"><\/span><strong>Ak\u00e9 \u010fal\u0161ie cviky by som mal zaradi\u0165 do svojho dom\u00e1ceho tr\u00e9ningu?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Okrem cvikov uveden\u00fdch v tomto \u010dl\u00e1nku m\u00f4\u017eete zaradi\u0165 aj \u0161ikm\u00e9 sedy-\u013eahy, drepy s v\u00fdskokom, skoky cez \u0161vihadlo a \u010fal\u0161ie cviky, ktor\u00e9 v\u00e1m vyhovuj\u00fa.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1688986455628\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Co_robit_ak_nemam_doma_dostatok_priestoru_na_cvicenie\"><\/span><strong>\u010co robi\u0165, ak nem\u00e1m doma dostatok priestoru na cvi\u010denie?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Aj ke\u010f nem\u00e1te doma ve\u013ek\u00fd priestor, m\u00f4\u017eete vykon\u00e1va\u0165 r\u00f4zne cvi\u010denia. Vyberte si cviky, ktor\u00e9 si nevy\u017eaduj\u00fa pr\u00edli\u0161 ve\u013ek\u00fd pohyb do str\u00e1n, a upravte ich tak, aby vyhovovali v\u00e1\u0161mu priestoru. M\u00f4\u017eete tie\u017e vyu\u017ei\u0165 vonkaj\u0161ie priestory alebo vyh\u013eada\u0165 verejn\u00e9 cvi\u010debn\u00e9 zariadenia v bl\u00edzkosti domova.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1688986518916\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_si_udrzat_motivaciu_pri_cviceni_doma\"><\/span><strong>Ako si udr\u017ea\u0165 motiv\u00e1ciu pri cvi\u010den\u00ed doma?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Udr\u017ea\u0165 si motiv\u00e1ciu m\u00f4\u017ee by\u0165 niekedy n\u00e1ro\u010dn\u00e9. Sna\u017ete sa n\u00e1js\u0165 met\u00f3dy cvi\u010denia, ktor\u00e9 v\u00e1s bavia, a za\u010dle\u0148te do cvi\u010denia r\u00f4zne formy z\u00e1bavy, napr\u00edklad po\u010d\u00favanie hudby, sledovanie vide\u00ed s cvi\u010den\u00edm alebo cvi\u010denie s priate\u013emi prostredn\u00edctvom videochatu. Pravidelne si tie\u017e pripom\u00ednajte svoje ciele a sledujte svoj pokrok.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>&#x2705;Cvi\u010denie doma &#x2705;10 najlep\u0161\u00edch cvikov na doma &#x2705;Nem\u00ed\u0148ajte peniaze za predra\u017een\u00e9 fitnescentr\u00e1 &#x2705;Ako efekt\u00edvne cvi\u010di\u0165 doma &#x2705;Ako si vytvori\u0165 cvi\u010debn\u00fd pl\u00e1n doma<\/p>\n","protected":false},"author":4,"featured_media":1616,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[44],"tags":[],"class_list":{"0":"post-1948","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cvicenie"},"featured_image_src":"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/10-cviku-na-doma.jpg","author_info":{"display_name":"Monika Havrdov\u00e1","author_link":"https:\/\/www.bezdiety.blog\/sk\/autor\/monika\/"},"_links":{"self":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/1948","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/comments?post=1948"}],"version-history":[{"count":12,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/1948\/revisions"}],"predecessor-version":[{"id":4910,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/1948\/revisions\/4910"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media\/1616"}],"wp:attachment":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media?parent=1948"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/categories?post=1948"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/tags?post=1948"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}