{"id":5103,"date":"2020-01-06T11:42:22","date_gmt":"2020-01-06T09:42:22","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=5103"},"modified":"2020-01-06T11:42:22","modified_gmt":"2020-01-06T09:42:22","slug":"zimni-priprava-jirky-jezka","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2020\/01\/06\/zimni-priprava-jirky-jezka\/","title":{"rendered":"Zimn\u00ed p\u0159\u00edprava Jirky Je\u017eka"},"content":{"rendered":"<p><strong>Jako b\u00fdval\u00fd prof\u00edk c\u00edt\u00edm, \u017ee z\u016fstat fit je opravdov\u00e1 v\u00fdzva v omezen\u00e9m \u010dase ka\u017edodenn\u00edch povinnost\u00ed. Zejm\u00e9na v\u00a0zim\u011b, kdy jsou dny krat\u0161\u00ed a po\u010das\u00ed nen\u00ed v\u017edycky vhodn\u00e9 pro venkovn\u00ed j\u00edzdu na kole. V\u00a0tomto \u010dl\u00e1nku pop\u00ed\u0161i sv\u016fj t\u00fddenn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n pro prvn\u00ed m\u011bs\u00edce nov\u00e9ho roku. M\u016f\u017eete si upravit \u010dasy nebo typy aktivit podle toho, jak zapadaj\u00ed do va\u0161eho kalend\u00e1\u0159e, ale celkov\u011b je tento objem minimum, kter\u00e9 v\u00e1s udr\u017e\u00ed p\u0159es zimu fit. A nezapome\u0148te, \u017ee dr\u017eet se pl\u00e1nu je z\u00e1klad.<\/strong><!--more--><\/p>\n<h2><strong>Pond\u011bl\u00ed (lehk\u00fd den)<\/strong><\/h2>\n<p>20\u201340minutov\u00e9 rann\u00ed cvi\u010den\u00ed \u2013 s\u00e9rie j\u00f3gy, pilates nebo jin\u00e9ho cvi\u010den\u00ed, kter\u00e9 t\u011blo probud\u00ed (sestavte si vlastn\u00ed program, na internetu je spousta inspirace). Cvi\u010dte nala\u010dno, p\u0159ed sn\u00eddan\u00ed.<\/p>\n<figure id=\"attachment_5104\" aria-describedby=\"caption-attachment-5104\" style=\"width: 960px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2020\/01\/IMG_2263.jpeg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-5104 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2020\/01\/IMG_2263.jpeg\" alt=\"\" width=\"960\" height=\"995\" \/><\/a><figcaption id=\"caption-attachment-5104\" class=\"wp-caption-text\">Ji\u0159\u00ed a jeho rann\u00ed cvi\u010den\u00ed<\/figcaption><\/figure>\n<p>30\u201340minutov\u00e9 ve\u010dern\u00ed prota\u017een\u00ed \u2013 pom\u016f\u017ee s\u00a0regenerac\u00ed. M\u016f\u017eete p\u0159idat saunu nebo mas\u00e1\u017e.<\/p>\n<h2><strong>\u00dater\u00fd<\/strong><\/h2>\n<p>50minutov\u00fd rann\u00ed b\u011bh nebo 50minutov\u00e1 j\u00edzda doma na trena\u017e\u00e9ru\/v\u00e1lc\u00edch \u2013 op\u011bt nala\u010dno, lehk\u00e9 tempo, aerobn\u00ed aktivita.<\/p>\n<p>Dvouhodinov\u00e1 odpoledn\u00ed j\u00edzda na kole nebo 1,5 hodiny doma na trena\u017e\u00e9ru \u2013 lehk\u00e9 a\u017e st\u0159edn\u00ed tempo.<\/p>\n<h2><strong>St\u0159eda<\/strong><\/h2>\n<p>20\u201340minutov\u00e9 rann\u00ed cvi\u010den\u00ed \u2013 s\u00e9rie j\u00f3gy, pilates nebo jin\u00e9ho cvi\u010den\u00ed, kter\u00e9 t\u011blo probud\u00ed (sestavte si vlastn\u00ed program, na internetu je spousta inspirace). Cvi\u010dte nala\u010dno, p\u0159ed sn\u00eddan\u00ed.<\/p>\n<p><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2020\/01\/IMG_2301.jpeg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-5105 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2020\/01\/IMG_2301.jpeg\" alt=\"\" width=\"1280\" height=\"960\" \/><\/a><\/p>\n<p>1,5hod odpoledn\u00ed posilovna \u2013 cvi\u010den\u00ed na cel\u00e9 t\u011blo + zam\u011b\u0159en\u00ed na s\u00edlu nohou, zakon\u010dete 20minutov\u00fdm lehk\u00fdm vyjet\u00edm na trena\u017e\u00e9ru v posilovn\u011b.<\/p>\n<h2><strong>\u010ctvrtek<\/strong><\/h2>\n<p>50minutov\u00fd rann\u00ed b\u011bh nebo 50minutov\u00e1 j\u00edzda doma na trena\u017e\u00e9ru\/v\u00e1lc\u00edch \u2013 op\u011bt nala\u010dno, lehk\u00e9 tempo, aerobn\u00ed aktivita.<\/p>\n<p>30\u201340minutov\u00e9 ve\u010dern\u00ed prota\u017een\u00ed \u2013 pom\u016f\u017ee s\u00a0regenerac\u00ed. M\u016f\u017eete p\u0159idat saunu nebo mas\u00e1\u017e.<\/p>\n<h2><strong>P\u00e1tek<\/strong><\/h2>\n<p>20\u201340minutov\u00e9 rann\u00ed cvi\u010den\u00ed \u2013 s\u00e9rie j\u00f3gy, pilates nebo jin\u00e9ho cvi\u010den\u00ed, kter\u00e9 t\u011blo probud\u00ed (sestavte si vlastn\u00ed program, na internetu je spousta inspirace). Cvi\u010dte nala\u010dno, p\u0159ed sn\u00eddan\u00ed.<\/p>\n<p><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2020\/01\/IMG_6066.jpeg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-5106\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2020\/01\/IMG_6066.jpeg\" alt=\"\" width=\"1280\" height=\"960\" \/><\/a><\/p>\n<p>1,5hodinov\u00e1 odpoledn\u00ed j\u00edzda na kole nebo 60 minut doma na trena\u017e\u00e9ru nebo 60 minut spinningu \u2013 lehk\u00e9 a\u017e st\u0159edn\u00ed tempo s\u00a06 intervaly s\u00a0maxim\u00e1ln\u00ed kadenc\u00ed o d\u00e9lce 30\u201360 vte\u0159in. V\u00a0p\u0159\u00edpad\u011b spinningu za\u0159a\u010fte nejleh\u010d\u00ed p\u0159evod a poslouchejte instruktora.<\/p>\n<h2><strong>Sobota<\/strong><\/h2>\n<p>40minutov\u00fd rann\u00ed b\u011bh nebo 50minutov\u00e1 rann\u00ed proch\u00e1zka \u2013 nala\u010dno, lehk\u00e9 tempo, aerobn\u00ed aktivita.<\/p>\n<p>3\u20134hodinov\u00e1 j\u00edzda na kole nebo 2 hodiny doma na trena\u017e\u00e9ru\/v\u00e1lc\u00edch \u2013 lehk\u00e9 a\u017e st\u0159edn\u00ed tempo, z\u00e1kladn\u00ed vytrvalost, nejlep\u0161\u00ed jako skupinov\u00e1 j\u00edzda.<\/p>\n<h2><strong>Ned\u011ble<\/strong><\/h2>\n<p>3hodinov\u00e1 rann\u00ed j\u00edzda na kole nebo 1,5 hodiny doma na trena\u017e\u00e9ru\/v\u00e1lc\u00edch \u2013 lehk\u00e9 a\u017e st\u0159edn\u00ed tempo, z\u00e1kladn\u00ed vytrvalost, nejlep\u0161\u00ed jako skupinov\u00e1 j\u00edzda.<\/p>\n<figure id=\"attachment_5107\" aria-describedby=\"caption-attachment-5107\" style=\"width: 1280px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2020\/01\/IMG_2319.jpeg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-5107\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2020\/01\/IMG_2319.jpeg\" alt=\"\" width=\"1280\" height=\"960\" \/><\/a><figcaption id=\"caption-attachment-5107\" class=\"wp-caption-text\">Neexistuje \u0161patn\u00e9 po\u010das\u00ed na kolo.<\/figcaption><\/figure>\n<p>50minutov\u00fd odpoledn\u00ed b\u011bh nebo 40 minut vyb\u00edh\u00e1n\u00ed a sb\u00edh\u00e1n\u00ed schod\u016f nebo 60\u201390 minut v\u00a0posilovn\u011b \/ trx \/ crossfit.<\/p>\n<p><strong>A to je v\u0161e. Takto vypad\u00e1 m\u016fj pl\u00e1n pro n\u00e1sleduj\u00edc\u00ed t\u00fddny. M\u016f\u017eete ho okop\u00edrovat, nebo si ho p\u0159izp\u016fsobit vlastn\u00edm pot\u0159eb\u00e1m. U\u017e\u00edvejte si to a nezapom\u00ednejte se u toho usm\u00edvat. Jezte spr\u00e1vn\u011b, dodr\u017eujte hydrataci, sna\u017ete se dostate\u010dn\u011b sp\u00e1t a pe\u010dujte o sebe i svou rodinu!<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jako b\u00fdval\u00fd prof\u00edk c\u00edt\u00edm, \u017ee z\u016fstat fit je opravdov\u00e1 v\u00fdzva v omezen\u00e9m \u010dase ka\u017edodenn\u00edch povinnost\u00ed. Zejm\u00e9na v\u00a0zim\u011b, kdy jsou dny [&hellip;]<\/p>\n","protected":false},"author":95,"featured_media":5109,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[130,27,715],"global-categories":[],"class_list":["post-5103","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-a-trenink","tag-jiri-jezek","tag-trenink","tag-zimni-trenink"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Zimn\u00ed p\u0159\u00edprava Jirky Je\u017eka | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"Paralympijsk\u00fd v\u00edt\u011bz, mistr sv\u011bta a ambasador platformy We Love Cycling Ji\u0159\u00ed Je\u017eek inspiruje. 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