{"id":2724,"date":"2024-10-14T14:45:58","date_gmt":"2024-10-14T12:45:58","guid":{"rendered":"https:\/\/www.bezdiety.blog\/?p=2724"},"modified":"2024-10-14T15:26:48","modified_gmt":"2024-10-14T13:26:48","slug":"cviky-na-boky","status":"publish","type":"post","link":"https:\/\/www.bezdiety.blog\/sk\/cviky-na-boky\/","title":{"rendered":"Ako spevni\u0165 a schudn\u00fa\u0165 boky: Najlep\u0161ie cviky na boky"},"content":{"rendered":"\n<p>Nie je \u017eiadnym tajomstvom, \u017ee boky s\u00fa pre \u017eeny jednou z najproblematickej\u0161\u00edch oblast\u00ed. Spomeniete si na ne aj v\u017edy, ke\u010f si na\u0165ahujete nohavice? Potom si pre\u010d\u00edtajte tento \u010dl\u00e1nok, v ktorom v\u00e1m povieme, ako <strong>schudn\u00fa\u0165 na bokoch, a z\u00e1rove\u0148 v\u00e1m predstav\u00edme najlep\u0161ie cviky na boky, ktor\u00e9 dodaj\u00fa va\u0161ej postave kr\u00e1sny tvar.<\/strong><\/p>\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\/cviky-na-boky\/#Preco_su_boky_take_problematicke\" >Pre\u010do s\u00fa boky tak\u00e9 problematick\u00e9?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-boky\/#Ako_sa_zbavit_tukovych_vankusikov_na_bokoch\" >Ako sa zbavi\u0165 tukov\u00fdch vank\u00fa\u0161ikov na bokoch?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-boky\/#Ake_su_vyhody_cvikov_na_boky\" >Ak\u00e9 s\u00fa v\u00fdhody cvikov na boky?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-boky\/#Ako_trenovat_boky_Silovy_trening_alebo_kardio\" >Ako tr\u00e9nova\u0165 boky: Silov\u00fd tr\u00e9ning alebo kardio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-boky\/#18_najlepsich_cviceni_pre_boky\" >18 najlep\u0161\u00edch cvi\u010den\u00ed pre boky<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-boky\/#1_Beh\" >1) Beh<\/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\/cviky-na-boky\/#2_Bicykel\" >2) Bicykel<\/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\/cviky-na-boky\/#3_Rychla_chodza\" >3) R\u00fdchla ch\u00f4dza<\/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\/cviky-na-boky\/#4_Aerobik\" >4) Aerobik<\/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\/cviky-na-boky\/#5_Zumba\" >5) Zumba<\/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\/cviky-na-boky\/#6_Kruzenie_v_bokoch\" >6) Kr\u00fa\u017eenie v bokoch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-boky\/#7_Uklon_na_stranu\" >7) \u00daklon na stranu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-boky\/#8_Zdvihanie_noh\" >8) Zdv\u00edhanie n\u00f4h<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-boky\/#9_Bocny_plank\" >9) Bo\u010dn\u00fd plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-boky\/#10_Bocny_plank_so_zdvihanim_bokov\" >10) Bo\u010dn\u00fd plank so zdv\u00edhan\u00edm bokov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-boky\/#11_Vypad_do_strany\" >11) V\u00fdpad do strany<\/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\/cviky-na-boky\/#12_Drepy\" >12) Drepy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-boky\/#13_Drepy_s_vyskokom\" >13) Drepy s v\u00fdskokom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-boky\/#14_Vypady_vpred\" >14) V\u00fdpady vpred<\/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\/cviky-na-boky\/#15_Joga\" >15) Joga<\/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\/cviky-na-boky\/#16_Plavanie\" >16) Pl\u00e1vanie<\/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\/cviky-na-boky\/#17_Anglicaky\" >17) Angli\u010d\u00e1ky<\/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\/cviky-na-boky\/#18_Mrtvy_tah\" >18) M\u0155tvy \u0165ah<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-boky\/#Tip_na_zaver\" >Tip na z\u00e1ver<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-boky\/#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-26\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-boky\/#Ako_mat_uzsie_boky\" >Ako ma\u0165 u\u017e\u0161ie boky?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-boky\/#Ako_cvicit_boky\" >Ako cvi\u010di\u0165 boky?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-boky\/#Ako_vypracovat_boky\" >Ako vypracova\u0165 boky?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-boky\/#Ako_schudnut_stehna_a_boky_doma\" >Ako schudn\u00fa\u0165 stehn\u00e1 a boky doma?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preco_su_boky_take_problematicke\"><\/span>Pre\u010do s\u00fa boky tak\u00e9 problematick\u00e9?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Preva\u017en\u00fa v\u00e4\u010d\u0161inu \u017eien tr\u00e1pi obvod bokov najm\u00e4 preto, \u017ee nem\u00f4\u017eu nosi\u0165 oble\u010denie, ktor\u00e9 sa im tak p\u00e1\u010di. Pre\u010do maj\u00fa \u017eeny probl\u00e9m so svojimi bokmi a mu\u017ei o nich ani nevedia?<\/p>\n\n<p>Ako m\u00f4\u017eete h\u00e1da\u0165, tuk sa u \u017eien uklad\u00e1 najm\u00e4 v bokoch. <strong>z biologick\u00fdch a hormon\u00e1lnych d\u00f4vodov.<\/strong> Ukladanie tuku v oblasti bokov a stehien je sp\u00f4soben\u00e9 najm\u00e4 <strong>estrog\u00e9nom.<\/strong> Je to evolu\u010dn\u00e1 adapt\u00e1cia, ktor\u00e1 sl\u00fa\u017ei na udr\u017eanie energie po\u010das <strong>tehotenstva a doj\u010denia.<\/strong> Boky a stehn\u00e1 s\u00fa miestom, kde sa tuk \u013eah\u0161ie uklad\u00e1 a kde sa m\u00f4\u017ee \u013eah\u0161ie vyu\u017ei\u0165 ako zdroj energie pre bud\u00face potreby matky a die\u0165a\u0165a.<\/p>\n\n<p>Samozrejme, nie v\u0161etky \u017eeny bojuj\u00fa so \u0161irok\u00fdmi bokmi, preto\u017ee pri ukladan\u00ed tuku zohr\u00e1va v\u00fdznamn\u00fa \u00falohu aj <strong>genetika.<\/strong> Ka\u017ed\u00fd z n\u00e1s je origin\u00e1l a pod\u013ea toho mus\u00edme pristupova\u0165 k svojmu telu. <\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2023\/10\/cviky-na-boky-1024x538.jpg\" alt=\"Ak sa chcete zbavi&#x165; tuku na bokoch, mus&#xED;te za&#x10D;a&#x165; robi&#x165; nielen cviky na boky, ale upravi&#x165; si stravu a dostato&#x10D;ne spa&#x165;.\" class=\"wp-image-2644\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/cviky-na-boky-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/cviky-na-boky-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/cviky-na-boky-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/cviky-na-boky-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/cviky-na-boky-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/cviky-na-boky-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/cviky-na-boky.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_sa_zbavit_tukovych_vankusikov_na_bokoch\"><\/span>Ako sa zbavi\u0165 tukov\u00fdch vank\u00fa\u0161ikov na bokoch?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Hoci nie v\u0161etko m\u00f4\u017ee fungova\u0165 u ka\u017ed\u00e9ho alebo v rovnakej miere, pripravili sme nieko\u013eko v\u0161eobecn\u00fdch tipov, ktor\u00e9 v\u00e1m pom\u00f4\u017eu <strong>odstr\u00e1ni\u0165 prebyto\u010dn\u00fd tuk na bokoch:<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Obmedzte cukry<\/strong> &#8211; Vyh\u00fdbajte sa potravin\u00e1m s vysok\u00fdm obsahom pridan\u00fdch cukrov. Nemus\u00edte si odopiera\u0165 sladkosti, ale rad\u0161ej siahnite po alternat\u00edvnych sladidl\u00e1ch, ako je napr\u00edklad <strong><a href=\"https:\/\/www.ochutnejorech.cz\/produkt\/javorovy-sirup?varianta=250-ml\" data-type=\"link\" data-id=\"https:\/\/www.ochutnejorech.cz\/produkt\/javorovy-sirup?varianta=250-ml\" target=\"_blank\" rel=\"noopener\">javorov\u00fd<\/a> alebo <a href=\"https:\/\/www.ochutnejorech.cz\/produkt\/cekankovy-sirup-original?varianta=350-g\" data-type=\"link\" data-id=\"https:\/\/www.ochutnejorech.cz\/produkt\/cekankovy-sirup-original?varianta=350-g\" target=\"_blank\" rel=\"noopener\">\u010dakankov\u00fd sirup<\/a><\/strong>.<\/li>\n\n\n\n<li><strong>Nezab\u00fadajte na sacharidy<\/strong> &#8211; Sacharidy nie s\u00fa tak\u00e9 zl\u00e9, ako si mo\u017eno mysl\u00edte. Sta\u010d\u00ed vymeni\u0165 klasiku za celozrnn\u00fd variant, ktor\u00fd obsahuje viac vl\u00e1kniny.<\/li>\n\n\n\n<li><strong>Dbajte na dostatok vl\u00e1kniny<\/strong> &#8211; Ovocie, zelenina a strukoviny v\u00e1m zabezpe\u010dia nielen \u0161t\u00edhlej\u0161ie boky, ale aj zdrav\u0161ie tr\u00e1venie.<\/li>\n\n\n\n<li><strong>Doprajte si bielkoviny<\/strong> &#8211; Bielkoviny, ako napr\u00edklad m\u00e4so, mlie\u010dne v\u00fdrobky a vajcia, v\u00e1s zas\u00fdtia najviac, tak\u017ee ak bud\u00fa s\u00fa\u010das\u0165ou ka\u017ed\u00e9ho jedla, ni\u010d nepokaz\u00edte. <\/li>\n\n\n\n<li><strong>Pite<\/strong> &#8211; Dostatok tekut\u00edn m\u00e1 skuto\u010dne ve\u013ek\u00fd vplyv na chudnutie. Vyhnite sa v\u0161ak sladk\u00fdm limon\u00e1dam, d\u017e\u00fasom a alkoholu. D\u00e1vajte prednos\u0165 vode.<\/li>\n\n\n\n<li><strong>Cho\u010fte spa\u0165 v\u010das<\/strong> &#8211; Zauj\u00edma v\u00e1s, ako v\u00e1m sp\u00e1nok pom\u00f4\u017ee schudn\u00fa\u0165 na bokoch? Ak nesp\u00edte dostato\u010dne dlho, zv\u00fd\u0161i sa hladina stresov\u00fdch horm\u00f3nov a budete ma\u0165 hlad.<\/li>\n\n\n\n<li><strong>Pohyb<\/strong> &#8211; Nesmiete zab\u00fada\u0165 ani na pravideln\u00fd pohyb. V nasleduj\u00facich riadkoch sa pozrieme na naj\u00fa\u010dinnej\u0161ie cviky na boky.<\/li>\n<\/ul>\n\n<p><strong>TIP: <a href=\"https:\/\/www.bezdiety.blog\/sk\/krabickova-dieta\/\" data-type=\"link\" data-id=\"https:\/\/www.bezdiety.blog\/krabickova-dieta\/\">Krabi\u010dkov\u00e1 di\u00e9ta: Ako funguje a pre\u010do je dobr\u00e1 na chudnutie<\/a><\/strong><\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_su_vyhody_cvikov_na_boky\"><\/span>Ak\u00e9 s\u00fa v\u00fdhody cvikov na boky?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Pravideln\u00e9 cvi\u010denie v\u00e1s ur\u010dite privedie k \u0161t\u00edhlej\u0161\u00edm a pevnej\u0161\u00edm bokom, \u010do zv\u00fd\u0161i va\u0161e sebavedomie. <strong>Cviky na boky v\u0161ak maj\u00fa nielen estetick\u00fd, ale najm\u00e4 zdravotn\u00fd vplyv:<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Stabilita <\/strong>&#8211; Boky ako stred tela n\u00e1m pom\u00e1haj\u00fa udr\u017eiava\u0165 stabilitu. Pevnej\u0161ie boky zabra\u0148uj\u00fa p\u00e1dom a zraneniam. V tejto s\u00favislosti by najm\u00e4 star\u0161ie \u017eeny mali dba\u0165 na pravideln\u00e9 posil\u0148ovanie bokov.<\/li>\n\n\n\n<li><strong>Predch\u00e1dzanie bolestiam chrbta<\/strong> &#8211; Pevn\u00e9 boky nielen\u017ee stabilizuj\u00fa telo, ale pom\u00e1haj\u00fa tie\u017e zni\u017eova\u0165 z\u00e1\u0165a\u017e dolnej \u010dasti chrbta. Boles\u0165 chrbta a s \u0148ou spojen\u00e9 nepr\u00edjemnosti v\u00e1s u\u017e nebud\u00fa to\u013eko tr\u00e1pi\u0165.<\/li>\n\n\n\n<li><strong>Lep\u0161\u00ed priebeh tehotenstva <\/strong>&#8211; K\u013e\u00fa\u010dov\u00e1 \u00faloha bokov po\u010das tehotenstva je jednoducho nevyhnutn\u00e1. Cviky na boky u\u013eavia tehotn\u00fdm \u017een\u00e1m nielen od bolesti bedier, ale aj od \u010fal\u0161\u00edch ne\u017eiaducich probl\u00e9mov.<\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2023\/10\/proc-zpevnit-boky-1024x538.jpg\" alt=\"Cviky na boky maj&#xFA; nielen estetick&#xFD;, ale najm&#xE4; zdravotn&#xFD; vplyv. Pom&#xE1;haj&#xFA; zlep&#x161;i&#x165; stabilitu, priebeh tehotenstva a predch&#xE1;dza&#x165; bolestiam chrbta.\" class=\"wp-image-2646\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/proc-zpevnit-boky-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/proc-zpevnit-boky-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/proc-zpevnit-boky-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/proc-zpevnit-boky-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/proc-zpevnit-boky-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/proc-zpevnit-boky-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/proc-zpevnit-boky.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_trenovat_boky_Silovy_trening_alebo_kardio\"><\/span>Ako tr\u00e9nova\u0165 boky: Silov\u00fd tr\u00e9ning alebo kardio?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Dost\u00e1vame sa k tomu, \u010do v\u00e1s najviac zauj\u00edma. Cvi\u010denie by sa nemalo t\u00fdka\u0165 len nevzh\u013eadnej \u010dasti, ale <strong>cel\u00e9ho tela.<\/strong> Kombinujte teda <strong>cviky na boky a p\u00e1s, cel\u00e9 <a href=\"https:\/\/bezdiety.blog\/sk\/10-tipov-ako-schudnut-brucho\/\" data-type=\"link\" data-id=\"https:\/\/bezdiety.blog\/10-tipu-jak-zhubnout-bricho\/\" target=\"_blank\" rel=\"noopener\">brucho<\/a>, <a href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/\" data-type=\"link\" data-id=\"https:\/\/www.bezdiety.blog\/cviky-na-zadek\/\">zadok<\/a>, <a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-rychlo-schudnut-zadok\/\" data-type=\"link\" data-id=\"https:\/\/www.bezdiety.blog\/jak-rychle-zhubnout-zadek-vnitrni-stehna-a-boky\/\">stehn\u00e1<\/a>, <a href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-chrbat-doma\/\" data-type=\"link\" data-id=\"https:\/\/www.bezdiety.blog\/?p=2308\">chrb\u00e1t<\/a> a <a href=\"https:\/\/bezdiety.blog\/sk\/cviky-na-spevnenie-ruk-a-pazi\/\" data-type=\"link\" data-id=\"https:\/\/bezdiety.blog\/cviky-na-zpevneni-rukou-a-pazi\" target=\"_blank\" rel=\"noopener\">ruky<\/a>.<\/strong> Teraz sa pravdepodobne p\u00fdtate, \u010di je \u00fa\u010dinnej\u0161\u00ed silov\u00fd tr\u00e9ning alebo kardio.<\/p>\n\n<p><strong>Op\u00e4\u0165 by ste sa mali zamera\u0165 na obe mo\u017enosti.<\/strong> <strong>Kardio tr\u00e9ning pom\u00e1ha spa\u013eova\u0165 kal\u00f3rie, ale nevedie k posilneniu tela.<\/strong> Kardio je dobr\u00fdm za\u010diatkom, preto\u017ee pripravuje va\u0161e telo na proces chudnutia. Po minim\u00e1lne 20 min\u00fatach ho prestriedajte 30-min\u00fatov\u00fdm posil\u0148ovan\u00edm a potom sa vr\u00e1\u0165te k aer\u00f3bnemu cvi\u010deniu na pribli\u017ene 10 min\u00fat.<\/p>\n\n<p><strong>Mohlo by v\u00e1s zauj\u00edma\u0165: <a href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-krcnu-chrbticu\/\" data-type=\"link\" data-id=\"https:\/\/www.bezdiety.blog\/cviky-na-krcni-pater\/\">10 najlep\u0161\u00edch cvikov na posilnenie a uvo\u013enenie krku<\/a><\/strong><\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"18_najlepsich_cviceni_pre_boky\"><\/span>18 najlep\u0161\u00edch cvi\u010den\u00ed pre boky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Vybrali sme celkom 18 cvikov na boky, aby ste sa mohli rozhodn\u00fa\u0165, \u010do v\u00e1m najviac vyhovuje. Aby boli v\u0161etky cviky na boky v posil\u0148ovni alebo doma naozaj \u00fa\u010dinn\u00e9, <strong>nezabudnite sa pred a po cvi\u010den\u00ed d\u00f4kladne pretiahnu\u0165<\/strong>.<\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Beh\"><\/span>1) Beh<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p><strong>Beh <\/strong>je forma <strong>aer\u00f3bneho cvi\u010denia<\/strong>, ktor\u00e9 zvy\u0161uje srdcov\u00fa frekvenciu a vedie k spa\u013eovaniu tukov. Ak sp\u00e1lite viac kal\u00f3ri\u00ed, ako prijmete, str\u00e1cate telesn\u00fd tuk vr\u00e1tane tuku na bokoch. Behan\u00edm <strong>posil\u0148ujete svaly v r\u00f4znych \u010dastiach tela<\/strong> vr\u00e1tane stredu, kde sa nach\u00e1dzaj\u00fa boky.<\/p>\n\n<p><strong>TIP: <a href=\"https:\/\/bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/\" target=\"_blank\" rel=\"noopener\">9 tipov, ako za\u010da\u0165 beha\u0165<\/a><\/strong><\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Bicykel\"><\/span>2) Bicykel<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>\u010eal\u0161ou mo\u017enos\u0165ou <strong>kardio tr\u00e9ningu<\/strong> je <strong>bicyklovanie<\/strong>. \u010ci u\u017e vyraz\u00edte von, zostanete doma na rotopede alebo v posil\u0148ovni, zapoj\u00edte svaly n\u00f4h, stehien, h\u00fd\u017ed\u00ed a brucha. Ako vid\u00edte, nem\u00f4\u017eete sa zamera\u0165 na odb\u00faravanie tuku na konkr\u00e9tnej \u010dasti tela, napr. na bokoch, preto\u017ee <strong>v\u017edy zap\u00e1jate viac svalov.<\/strong><\/p>\n\n<p><strong>TIP: <a href=\"https:\/\/bezdiety.blog\/sk\/domace-kardio-cvicenie\/\" target=\"_blank\" rel=\"noopener\">\u010co je kardio cvi\u010denie? 14 najlep\u0161\u00edch cvikov na dom\u00e1ce kardio<\/a><\/strong><\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Rychla_chodza\"><\/span>3) R\u00fdchla ch\u00f4dza<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Medzi \u00fa\u010dinn\u00e9 cvi\u010denia na boky ur\u010dite patr\u00ed <strong>r\u00fdchla ch\u00f4dza<\/strong>. Je to <strong>najprirodzenej\u0161ia forma cvi\u010denia<\/strong>, tak\u017ee sa nem\u00f4\u017eete vyhov\u00e1ra\u0165, \u017ee v\u00e1m to nejde. Za\u010dnite pomaly a <strong>postupne zvy\u0161ujte tempo pod\u013ea svojich schopnost\u00ed. <\/strong>Ak v\u00e1m po\u010dasie nepraje, cho\u010fte do posil\u0148ovne. Budete pr\u00edjemne prekvapen\u00ed \u00fa\u010dinkom, ktor\u00fd za sebou zanech\u00e1 r\u00fdchla prech\u00e1dzka.<\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Aerobik\"><\/span>4) Aerobik<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p><strong>Aerobik<\/strong> je op\u00e4\u0165 forma kardio cvi\u010denia, ktor\u00e1 m\u00e1 podobu <strong>krokov na rytmick\u00fa hudbu<\/strong>. V tomto pr\u00edpade je lep\u0161ie \u00eds\u0165 na skupinov\u00fa lekciu, kde m\u00e1te dostatok priestoru. Ak v\u0161ak rad\u0161ej cvi\u010d\u00edte doma, na internete n\u00e1jdete vide\u00e1, pod\u013ea ktor\u00fdch m\u00f4\u017eete cvi\u010di\u0165.<\/p>\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=\"WTUruNwUMFI\"><iframe loading=\"lazy\" title=\"9 Min Aerobics For Beginners \/ Morning Energy Booster \/ Aerobic Exercises\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/WTUruNwUMFI?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<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Zumba\"><\/span>5) Zumba<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Cviky na boky zah\u0155\u0148a aj <strong>zumba<\/strong>. V porovnan\u00ed s aerobikom je zumba ove\u013ea <strong>tane\u010dnej\u0161ia<\/strong>. Vych\u00e1dza z latinskoamerick\u00fdch tancov. <strong>Obsahuje prvky salsy, cha-cha alebo dokonca rumby<\/strong>. Ak sa okrem u\u017e\u0161\u00edch bokov chcete aj zabavi\u0165, potom je pre v\u00e1s zumba ide\u00e1lna.<\/p>\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=\"mZeFvX3ALKY\"><iframe loading=\"lazy\" title=\"Zumba\u00ae 30-Minute Beginners Latin Dance Mini-Workout\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/mZeFvX3ALKY?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<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Kruzenie_v_bokoch\"><\/span>6) Kr\u00fa\u017eenie v bokoch<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Jednoduch\u00e9 <strong>kr\u00fa\u017eenie v bokoch<\/strong> v\u00e1m pom\u00f4\u017ee na\u0161tartova\u0165 svaly. <strong>Preto ho odpor\u00fa\u010dame zaradi\u0165 na za\u010diatok tr\u00e9ningu.<\/strong> Natiahnite nohy na \u00farove\u0148 ramien, ruky si dajte po bokoch a za\u010dnite pomaly kr\u00fa\u017ei\u0165 bokmi. Chrb\u00e1t by v\u0161ak mal zosta\u0165 rovn\u00fd. Po min\u00fate zme\u0148te smer alebo kr\u00fa\u017ete do tvaru osmi\u010dky.<\/p>\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=\"altA7815AGs\"><iframe loading=\"lazy\" title=\"Hip Circles\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/altA7815AGs?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<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Uklon_na_stranu\"><\/span>7) \u00daklon na stranu<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Hoci je <strong>\u00faklon stranou<\/strong>relat\u00edvne jednoduch\u00fd na vykon\u00e1vanie, je ve\u013emi \u00fa\u010dinn\u00fd, a preto m\u00e1 svoje miesto medzi najlep\u0161\u00edmi cvikmi na boky. Nohy majte mierne rozkro\u010den\u00e9 na \u0161\u00edrku ramien, jednu ruku si dajte za hlavu a druh\u00fa pozd\u013a\u017e tela. S v\u00fddychom sa narovnajte a s v\u00fddychom sa naklo\u0148te do strany za vystretou rukou a vr\u00e1\u0165te sa sp\u00e4\u0165. Opakujte 12-kr\u00e1t. <strong>Cvik si m\u00f4\u017eete s\u0165a\u017eova\u0165 dr\u017ean\u00edm \u010dinky.<\/strong> <\/p>\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=\"ltVi1F5SBkE\"><iframe loading=\"lazy\" title=\"How to: Dumbbell Side Bends\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/ltVi1F5SBkE?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<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Zdvihanie_noh\"><\/span>8) Zdv\u00edhanie n\u00f4h<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Tentoraz si \u013eahnite na bok a ruku si polo\u017ete pod hlavu. Dajte nohy k sebe. Druhou rukou sa podoprite pred telom, aby ste dosiahli stabilitu. <strong>Zdvihnite vystret\u00e9 nohy do vzduchu<\/strong>, chv\u00ed\u013eu vydr\u017ete a potom sa vr\u00e1\u0165te sp\u00e4\u0165. Cvik opakujte aspo\u0148 osemkr\u00e1t a potom sa preklopte na druh\u00fa stranu. Ak m\u00e1te probl\u00e9my so zdv\u00edhan\u00edm oboch n\u00f4h, pokr\u010dte jednu nohu a zdv\u00edhajte len jednu.<\/p>\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=\"TH7XujK_ubs\"><iframe loading=\"lazy\" title=\"8 Simple Exercises For Stronger Hips - BEGINNER and INTERMEDIATE\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/TH7XujK_ubs?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<p><strong>Zistite, \u010do<a href=\"https:\/\/www.bezdiety.blog\/sk\/co-jest-po-cviceni\/\" data-type=\"link\" data-id=\"https:\/\/www.bezdiety.blog\/co-jist-po-cviceni\/\"> jes\u0165 po cvi\u010den\u00ed<\/a>.<\/strong><\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Bocny_plank\"><\/span>9) Bo\u010dn\u00fd plank<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Klasick\u00fa dosku alebo plank v\u00e1m asi nemus\u00edme predstavova\u0165. Zozn\u00e1mime sa v\u0161ak s <strong>bo\u010dn\u00fdm plankom<\/strong>, ktor\u00fd zap\u00e1ja svaly na bokoch. Za\u010dnite v poz\u00edcii planku &#8211; oprite sa o predlaktia, vzoprite sa na \u0161pi\u010dk\u00e1ch. Lakte by mali by\u0165 priamo pod ramenami, zatiahnite zadok a neklesajte v bokoch.<\/p>\n\n<p>Ke\u010f ste s polohou spokojn\u00ed, <strong>prevr\u00e1\u0165te sa na bok<\/strong>, ale trup nechajte vo vzduchu. Ak je to pre v\u00e1s pr\u00edli\u0161 \u0165a\u017ek\u00e9, m\u00f4\u017eete si da\u0165 nohy pred seba. Vydr\u017ete v polohe 30 sek\u00fand a vyme\u0148te strany.<\/p>\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=\"Oe9Tp9SvTCE\"><iframe loading=\"lazy\" title=\"How To Do A Side Plank\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/Oe9Tp9SvTCE?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<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Bocny_plank_so_zdvihanim_bokov\"><\/span>10) Bo\u010dn\u00fd plank so zdv\u00edhan\u00edm bokov<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Cviky na boky, ktor\u00e9 si tu preber\u00e1me, m\u00f4\u017eete samozrejme s\u0165a\u017eova\u0165. Bo\u010dn\u00fd plank nie je v\u00fdnimkou. Presu\u0148te sa do vy\u0161\u0161ie op\u00edsanej polohy, za\u010dnite<strong> sp\u00fa\u0161\u0165a\u0165 bok k podlahe a zdvihnite ho sp\u00e4\u0165 nahor<\/strong>. Pri pohybe nadol sa boky m\u00f4\u017eu dot\u00fdka\u0165 zeme, ale <strong>nesmiete \u00faplne uvo\u013eni\u0165 svaly.<\/strong><\/p>\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=\"IsPb2uYtzzY\"><iframe loading=\"lazy\" title=\"Dynamic Side Plank Variation 1 - Fitness Gym Training\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/IsPb2uYtzzY?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<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Vypad_do_strany\"><\/span>11) V\u00fdpad do strany<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>\u010eal\u0161ie cviky na boky v posil\u0148ovni alebo doma s\u00fa <strong>v\u00fdpady do str\u00e1n. <\/strong>Postavte sa, narovnajte sa, ruky vystrite do str\u00e1n a nohy rozkro\u010dte na \u0161\u00edrku ramien. <strong>Pravou nohou vykro\u010dte doprava <\/strong>a mierne ju pokr\u010dte. Z\u00e1rove\u0148 sa sna\u017ete zatla\u010di\u0165 zadok dozadu, akoby ste si chceli na nie\u010do sadn\u00fa\u0165. Nohu vr\u00e1\u0165te k druhej nohe, cvik zopakujte 10-kr\u00e1t a pokra\u010dujte druhou nohou.<\/p>\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=\"rvqLVxYqEvo\"><iframe loading=\"lazy\" title=\"How to Do Side Lunges for Lean Legs | Health\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/rvqLVxYqEvo?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<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Drepy\"><\/span>12) Drepy<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Vykon\u00e1vajte <strong>drepy <\/strong>alebo squaty s nohami na \u0161\u00edrku ramien a \u0161pi\u010dkami mierne smeruj\u00facimi von. Pri pohybe nadol sa predklo\u0148te, zadok zatla\u010dte dozadu. <strong>Kolen\u00e1 by mali zviera\u0165 prav\u00fd uhol a nemali by zatie\u0148ova\u0165 chodidl\u00e1. <\/strong>Nezabudnite, \u017ee ich mus\u00edte v\u017edy vidie\u0165. Cvik vykonajte po 12 opakovaniach<\/p>\n\n<p><strong>TIP: Drepy v\u00e1m pom\u00f4\u017eu pekne vypracova\u0165 aj zadok. Pozrite si \u010fal\u0161ie <a href=\"https:\/\/bezdiety.blog\/sk\/cviky-na-zadok\/\" target=\"_blank\" rel=\"noopener\">cviky na zadok<\/a>, ktor\u00e9 neodmyslite\u013ene patria aj k pevn\u00fdm bokom.<\/strong><\/p>\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=\"xqvCmoLULNY\"><iframe loading=\"lazy\" title=\"Exercise Tutorial - Squat\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/xqvCmoLULNY?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<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Drepy_s_vyskokom\"><\/span>13) Drepy s v\u00fdskokom<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Zosta\u0148te v rovnakej polohe, ale tentoraz sa pri pohybe nahor <strong>odr\u00e1\u017eajte a sk\u00e1\u010dte<\/strong>. Dopadnite na <strong>cel\u00e9 chodidlo <\/strong>sp\u00e4\u0165 v polohe dole, nezastavujte sa a nehrbte sa. Cvik opakujte aspo\u0148 dvan\u00e1s\u0165kr\u00e1t.<\/p>\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=\"A-cFYWvaHr0\"><iframe loading=\"lazy\" title=\"How To Do A Squat Jump | The Right Way | Well+Good\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/A-cFYWvaHr0?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<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"14_Vypady_vpred\"><\/span>14) V\u00fdpady vpred<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Najlep\u0161ie cviky na boky dop\u013a\u0148aj\u00fa aj <strong>v\u00fdpady<\/strong> <strong>vpred<\/strong>. Cvik sa za\u010d\u00edna v stoji s nohami pri sebe. Urobte v\u00fdpad alebo krok vpred. Koleno by malo by\u0165 priamo nad chodidlom a so stehnom by malo zviera\u0165 <strong>prav\u00fd uhol<\/strong>. Zadn\u00e1 noha by mala by\u0165 pokr\u010den\u00e1 a <strong>koleno by sa nemalo dot\u00fdka\u0165 zeme.<\/strong> Vr\u00e1\u0165te sa sp\u00e4\u0165, vyme\u0148te nohy a cel\u00fa poz\u00edciu zopakujte aspo\u0148 10-kr\u00e1t.<\/p>\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=\"QOVaHwm-Q6U\"><iframe loading=\"lazy\" title=\"Bowflex\u00ae How-To | Lunges for Beginners\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/QOVaHwm-Q6U?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<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"15_Joga\"><\/span>15) Joga<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Hoci joga nie je tak\u00e1 intenz\u00edvna ako aer\u00f3bne cvi\u010denie, pom\u00e1ha redukova\u0165 tuk nielen na bokoch. V mnoh\u00fdch poloh\u00e1ch zap\u00e1jate svaly bokov, n\u00f4h a bru\u0161n\u00e9 svaly.<strong> Okrem celkov\u00e9ho posilnenia tela joga zlep\u0161uje flexibilitu a pom\u00e1ha odb\u00farava\u0165 stres.<\/strong><\/p>\n\n<p><strong>TIP: <a href=\"https:\/\/www.bezdiety.blog\/sk\/joga-pre-zaciatocnikov\/\" data-type=\"link\" data-id=\"https:\/\/www.bezdiety.blog\/joga-pro-zacatecniky\/\">Joga pre za\u010diato\u010dn\u00edkov<\/a><\/strong><\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"16_Plavanie\"><\/span>16) Pl\u00e1vanie<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Nesmieme zab\u00fada\u0165 na <strong>pl\u00e1vanie<\/strong>, ktor\u00e9 je skvel\u00fdm kardiovaskul\u00e1rnym cvi\u010den\u00edm. Nielen\u017ee spa\u013eujete kal\u00f3rie, ale aj posil\u0148ujete cel\u00e9 telo. Pl\u00e1vanie sa odpor\u00fa\u010da najm\u00e4 t\u00fdm, ktor\u00ed maj\u00fa <strong>probl\u00e9my s k\u013abmi<\/strong>, preto\u017ee ich ve\u013emi neza\u0165a\u017euje.<\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"17_Anglicaky\"><\/span>17) Angli\u010d\u00e1ky<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p><strong>Angli\u010d\u00e1ky<\/strong> s\u00fa jedn\u00fdm z n\u00e1ro\u010dnej\u0161\u00edch, ale o to \u00fa\u010dinnej\u0161\u00edch cvikov na boky. Postavte sa rovno, nohy dr\u017ete pri sebe. Prejdite do drepu, vzpa\u017ete ruky a sko\u010dte do planku. Potom sko\u010dte sp\u00e4\u0165 do drepu a vysko\u010dte do vzduchu. Pri skoku v\u00e1m pom\u00f4\u017eu vzpriamen\u00e9 ruky. Urobte aspo\u0148 10 angli\u010d\u00e1kov.<\/p>\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=\"dZgVxmf6jkA\"><iframe loading=\"lazy\" title=\"Bowflex\u00ae How-To | Burpees for Beginners\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/dZgVxmf6jkA?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<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"18_Mrtvy_tah\"><\/span>18) M\u0155tvy \u0165ah<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Najlep\u0161ie cviky na boky zakon\u010d\u00edme <strong>m\u0155tvym \u0165ahom<\/strong>. Rozkro\u010dte sa na \u0161\u00edrku ramien a do r\u00fak vezmite \u010dinky. Predklo\u0148te sa bez hrbenia a vystr\u010dte zadok. Tentoraz ide o pohyb trupu, nie n\u00f4h ako pri drepoch.<\/p>\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=\"WIcpu2UkJoY\"><iframe loading=\"lazy\" title=\"Glute Focus Dumbbell RDL\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/WIcpu2UkJoY?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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tip_na_zaver\"><\/span>Tip na z\u00e1ver<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Ako sme u\u017e nieko\u013ekokr\u00e1t uviedli a uvedieme to aj teraz, ka\u017ed\u00e9 telo si vy\u017eaduje nie\u010do in\u00e9. Nie je zl\u00e9 poradi\u0165 sa o chudnut\u00ed s <strong>odborn\u00edkom <\/strong>. Jedn\u00fdm z nich je <strong>Mgr. Daniel \u010cmel<\/strong> alias <strong><a href=\"https:\/\/www.trenerzien.com\/domov\" data-type=\"link\" data-id=\"https:\/\/www.trenerzien.com\/domov\" target=\"_blank\" rel=\"noopener\">Tr\u00e9ner \u017eien<\/a><\/strong>, ktor\u00fd pristupuje k svojim klientom <strong>individu\u00e1lne<\/strong> a db\u00e1 na to, aby nielen cviky na boky vykon\u00e1vali <strong>spr\u00e1vnym sp\u00f4sobom.<\/strong><\/p>\n\n<p>Navy\u0161e za n\u00edm nemus\u00edte nikam jazdi\u0165.<strong>V\u00e1\u0161 probl\u00e9m m\u00f4\u017ee <a href=\"https:\/\/www.trenerzien.com\/podpora?kuid=3d052492-919a-46a1-8348-5b00e9e10deb&amp;kref=rvu8VqSyIBa4\" data-type=\"link\" data-id=\"https:\/\/www.trenerzien.com\/podpora?kuid=3d052492-919a-46a1-8348-5b00e9e10deb&amp;kref=rvu8VqSyIBa4\" target=\"_blank\" rel=\"noopener\">vyrie\u0161i\u0165 cez internet<\/a>.<\/strong> Pre\u010d\u00edtajte si <strong><a href=\"https:\/\/www.trenerzien.com\/recenzie\" data-type=\"link\" data-id=\"https:\/\/www.trenerzien.com\/recenzie\" target=\"_blank\" rel=\"noopener\">recenzie jeho klientov<\/a>, ktor\u00fdm<\/strong> sa podarilo vybudova\u0165<strong> zdrav\u00e9 ka\u017edodenn\u00e9 n\u00e1vyky.<\/strong> Vysk\u00fa\u0161ajte si tie\u017eurobi\u0165 <strong><a href=\"https:\/\/www.trenerzien.com\/kviz?el=bezdiety&amp;htrafficsource=banner\" data-type=\"link\" data-id=\"https:\/\/www.trenerzien.com\/kviz\" target=\"_blank\" rel=\"noopener\">kv\u00edz<\/a><\/strong>, aby ste zistili, pre\u010do sa v\u00e1m nedar\u00ed schudn\u00fa\u0165 na bokoch.<\/p>\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<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1697459348925\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_mat_uzsie_boky\"><\/span>Ako ma\u0165 u\u017e\u0161ie boky?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Okrem zmeny stravy a dostato\u010dn\u00e9ho sp\u00e1nku m\u00e1 pri chudnut\u00ed v oblasti bokov v\u00fdznam aj pravideln\u00e9 cvi\u010denie. Je dobr\u00e9 kombinova\u0165 aer\u00f3bne cvi\u010denia s posil\u0148ovac\u00edmi cvikmi na boky a in\u00e9 \u010dasti tela.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1697459332967\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_cvicit_boky\"><\/span>Ako cvi\u010di\u0165 boky?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Najlep\u0161ie cviky na boky nie s\u00fa zameran\u00e9 len na spevnenie svalov, ale aj na spa\u013eovanie kal\u00f3ri\u00ed. Preto by ste mali kombinova\u0165 silov\u00fd tr\u00e9ning s kardio tr\u00e9ningom.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1697459364124\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_vypracovat_boky\"><\/span>Ako vypracova\u0165 boky?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Ak pravidelne cvi\u010d\u00edte a st\u00e1le nie ste spokojn\u00ed s tvarom svojich bokov, pravdepodobne sa venujete aer\u00f3bnemu cvi\u010deniu. To s\u00edce pom\u00e1ha spa\u013eova\u0165 kal\u00f3rie, ale netvaruje postavu. Do svojho tr\u00e9ningov\u00e9ho pl\u00e1nu by ste mali zahrn\u00fa\u0165 silov\u00fd tr\u00e9ning, aby ste posilnili svoje svaly.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1697459378692\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_schudnut_stehna_a_boky_doma\"><\/span>Ako schudn\u00fa\u0165 stehn\u00e1 a boky doma?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Cviky na posilnenie bokov, ktor\u00e9 sme uviedli v tomto \u010dl\u00e1nku, m\u00f4\u017eete vykon\u00e1va\u0165 v posil\u0148ovni aj doma. Ak budete dba\u0165 na techniku, cviky na boky doma bud\u00fa ma\u0165 rovnak\u00fd \u00fa\u010dinok ako cviky v posil\u0148ovni <strong><a href=\"https:\/\/www.trenerzien.com\/domov\" data-type=\"link\" data-id=\"https:\/\/www.trenerzien.com\/domov\" target=\"_blank\" rel=\"noopener\">pod odborn\u00fdm doh\u013eadom.<\/a><\/strong><\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u2705 Ako sa zbavi\u0165 tukov\u00fdch vank\u00fa\u0161ikov na bokoch? \u2705 Pre\u010do cvi\u010di\u0165 boky? \u2705 Ako cvi\u010di\u0165 boky? \u2705 Ako schudn\u00fa\u0165 z bokov? \u2705 Najlep\u0161ie cviky na boky \u2705 Cviky na boky v posil\u0148ovni<\/p>\n","protected":false},"author":2,"featured_media":2649,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[36,44],"tags":[],"class_list":{"0":"post-2724","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ako-schudnut","8":"category-cvicenie"},"featured_image_src":"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/jak-zpevnit-boky.jpg","author_info":{"display_name":"Ane\u017eka Karvanov\u00e1","author_link":"https:\/\/www.bezdiety.blog\/sk\/autor\/anezka\/"},"_links":{"self":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/2724","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\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/comments?post=2724"}],"version-history":[{"count":3,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/2724\/revisions"}],"predecessor-version":[{"id":4798,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/2724\/revisions\/4798"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media\/2649"}],"wp:attachment":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media?parent=2724"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/categories?post=2724"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/tags?post=2724"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}