{"id":9652,"date":"2020-04-10T08:26:46","date_gmt":"2020-04-10T06:26:46","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=9652"},"modified":"2020-04-03T13:27:07","modified_gmt":"2020-04-03T11:27:07","slug":"cvicte-doma-s-vlastnou-hmotnostou-cross-trening","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2020\/04\/10\/cvicte-doma-s-vlastnou-hmotnostou-cross-trening\/","title":{"rendered":"Cvi\u010dte doma s vlastnou hmotnos\u0165ou &#8211; cross tr\u00e9ning"},"content":{"rendered":"<p><strong>Nie je tajomstvom, \u017ee cvi\u010denie s vlastnou hmotnos\u0165ou, alebo tzv. cross tr\u00e9ning, je nie\u010d\u00edm, \u010do by mali cyklisti zaradi\u0165 do svojho harmonogramu, ak sa chc\u00fa vyh\u00fdba\u0165 zraneniam a by\u0165 fit. Av\u0161ak vedeli ste, \u017ee v\u00e4\u010d\u0161inu cvikov dok\u00e1\u017eete vykon\u00e1va\u0165 aj doma? Pozrime sa teda na rozli\u010dn\u00e9 cvi\u010denia, ktor\u00e9 pokryj\u00fa prvky sily, hybnosti, flexibility a vytrvalosti, bez oh\u013eadu na to, ak\u00e9 po\u010dasie vonku vl\u00e1dne.<\/strong><br \/>\n<!--more--><\/p>\n<h2><strong>Sila<\/strong><\/h2>\n<p>Silov\u00e9 cvi\u010denie je azda jedinou vecou, ktor\u00e1 sa skuto\u010dne osved\u010dila pri predch\u00e1dzan\u00ed \u0161portov\u00fdch zranen\u00ed. A nielen to. Budovanie sily, napr\u00edklad v doln\u00fdch kon\u010datin\u00e1ch, <strong>je benefitom aj pri samotnej cyklistike<\/strong>. To je d\u00f4vod, pre\u010do by ste mali tento tr\u00e9ning zaradi\u0165 do v\u00e1\u0161ho pravideln\u00e9ho tr\u00e9ningov\u00e9ho pl\u00e1nu. Ide\u00e1lne po\u010d\u00edtajte s minim\u00e1lne dvoma tr\u00e9ningami t\u00fd\u017edenne. Ak sa chcete dozvedie\u0165 viac o typoch cvi\u010den\u00ed, sta\u010d\u00ed sa pozrie\u0165 na jednu zo stoviek on-line str\u00e1nok, ktor\u00e9 okrem obrazn\u00fdch uk\u00e1\u017eok pon\u00fakaj\u00fa aj cvi\u010debn\u00e9 pl\u00e1ny.<\/p>\n<figure id=\"attachment_9654\" aria-describedby=\"caption-attachment-9654\" style=\"width: 1280px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-9654\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2020\/04\/balance-body-exercise-female-374101.jpg\" alt=\"\" width=\"1280\" height=\"853\" \/><figcaption id=\"caption-attachment-9654\" class=\"wp-caption-text\">Odstr\u00e1nenie limit\u00e1cii hybnosti ur\u010dit\u00fdch parti\u00ed a udr\u017eanie flexibility tela, urobia z\u00e1zraky, tak v oblasti cyklistick\u00e9ho v\u00fdkonu, ako aj v tom, ako sa c\u00edtite.<\/figcaption><\/figure>\n<h2><strong>Hybnos\u0165 a flexibilita<\/strong><\/h2>\n<p>\u010eal\u0161ou z v\u00fdborn\u00fdch vec\u00ed, ktor\u00e9 m\u00f4\u017eete urobi\u0165, aby ste predi\u0161li zraneniam, je hybnos\u0165 a flexibilita tela. Odstr\u00e1nenie limit\u00e1cii hybnosti ur\u010dit\u00fdch parti\u00ed a udr\u017eanie flexibility tela, <strong>urobia z\u00e1zraky, tak v oblasti cyklistick\u00e9ho v\u00fdkonu<\/strong>, ako aj v tom, ako sa c\u00edtite. To je miesto pre j\u00f3gu, pilates alebo Tai chi. Pom\u00e1haj\u00fa v\u00e1m <strong>uvo\u013eni\u0165 stuhnut\u00e9 svalstvo<\/strong>, predov\u0161etk\u00fdm v pr\u00edpadoch, kedy dlho sed\u00e1vate za po\u010d\u00edta\u010dom, pred telev\u00edzorom a dokonca aj na bicykli. Naviac v\u00e1s nau\u010dia lep\u0161\u00edm praktik\u00e1m d\u00fdchania, \u010do je pre cyklistu rovnako prospe\u0161n\u00e9.<\/p>\n<h2><strong>V\u00fdkon<\/strong><\/h2>\n<p>M\u00f4\u017ee to znie\u0165 neuverite\u013ene, ale aj ke\u010f nem\u00e1te po ruke potrebn\u00e9 n\u00e1stroje, m\u00f4\u017eete zlep\u0161i\u0165 svoj cyklistick\u00fd v\u00fdkon &#8211; <strong>sta\u010dia v\u00e1m schody<\/strong>. Kr\u00e1\u010danie do schodov je ve\u013emi podobn\u00e9 ped\u00e1lovaniu. Pou\u017e\u00edvate rovnak\u00e9 svalov\u00e9 partie, ako je tomu pri bicyklovan\u00ed a rovnako pou\u017e\u00edvate silu n\u00f4h striedavo &#8211; raz prav\u00fa, raz \u013eav\u00fa. Dokonca m\u00f4\u017eete sk\u00fasi\u0165 mini-intervaly, kedy po\u010das 30 sek\u00fand p\u00f4jdete naplno a nasleduj\u00facich 15 sek\u00fand budete oddychova\u0165. To v\u0161ak z\u00e1le\u017e\u00ed od d\u013a\u017eky schodov, ktor\u00e9 m\u00e1te k dispoz\u00edcii. V pr\u00edpade, kedy v\u00e1m ch\u00fdbaj\u00fa aj samotn\u00e9 schody, nemus\u00edte z\u00fafa\u0165. Obdobn\u00fdm pohybom s\u00fa aj <strong>drepy a v\u00fdskoky<\/strong>. Najprv prejdete do polohy \u010dupenia a n\u00e1sledne vysko\u010d\u00edte do \u010do najv\u00e4\u010d\u0161ej v\u00fd\u0161ky. Pri dopade sp\u00e4\u0165 na zem, prejdete plynule znova do drepu. T\u00fdm si dok\u00e1\u017eete vybudova\u0165 v\u00fdbu\u0161n\u00fa silu pre \u0161printy. Ale nezab\u00fadajte, \u017ee toto cvi\u010denie p\u00f4sob\u00ed najm\u00e4 na kolen\u00e1, ktor\u00e9 pohlcuj\u00fa energiu dopadu &#8211; preto sa sna\u017ete postupova\u0165 pomaly, opatrne stup\u0148ujte intenzitu a d\u013a\u017eku.<\/p>\n<h2><strong>Vytrvalos\u0165<\/strong><\/h2>\n<p>Sna\u017ei\u0165 sa o budovanie vytrvalosti v prostred\u00ed domova m\u00f4\u017ee znie\u0165 zvl\u00e1\u0161tne a nemo\u017ene &#8211; najm\u00e4 pre cyklistov. Av\u0161ak aj v tejto oblasti n\u00e1jdeme viacero cvikov, ktor\u00e9 s\u00fa <strong>\u00fa\u010dinn\u00e9 a zlep\u0161ia va\u0161u kond\u00edciu<\/strong>. Jedn\u00fdm z najoverenej\u0161\u00edch sp\u00f4sobov, ako na\u0161tartova\u0165 v\u00e1\u0161 krvn\u00fd obeh, s\u00fa tzv. \u201eangli\u010d\u00e1ky\u201c. Nepotrebujete k tomu \u017eiadne vybavenie, len trochu priestoru. Ke\u010f si nie ste ist\u00ed, ako spr\u00e1vne vykon\u00e1va\u0165 angli\u010d\u00e1ky, pozrite si toto n\u00e1pomocn\u00e9 CrossFit video.<\/p>\n<div class=\"embed-controller-wrapper\">\n<div class=\"embed-wrapper\"><iframe title=\"The Burpee\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/TU8QYVW0gDU?feature=oembed\" 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>\n<p>Ak sa ale nec\u00edtite na tak intenz\u00edvne cvi\u010denie, ak\u00fdm s\u00fa angli\u010d\u00e1ky, m\u00f4\u017eete sk\u00fasi\u0165 <strong>sk\u00e1kanie cez \u0161vihadlo<\/strong>. Je to ve\u013emi popul\u00e1rny sp\u00f4sob tr\u00e9ningu, pou\u017e\u00edvan\u00fd v mnoh\u00fdch oblastiach \u0161portu. Navy\u0161e sa pri \u0148om dok\u00e1\u017eete efekt\u00edvne odreagova\u0165, ke\u010f\u017ee ka\u017ed\u00fd z n\u00e1s si pam\u00e4t\u00e1 tento \u00fakon z detstva, kedy sme bezstarostne tr\u00e1vili \u010das s na\u0161imi priate\u013emi. Sta\u010d\u00ed k tomu len <strong>k\u00fasok \u0161n\u00fary a hur\u00e1 na sk\u00e1kanie<\/strong>!<\/p>\n<p>V pr\u00edpade, \u017ee by tieto cviky neboli pre v\u00e1s zauj\u00edmav\u00e9, existuje e\u0161te posledn\u00e1 mo\u017enos\u0165, ako v dom\u00e1cnosti pracova\u0165 na vytrvalosti &#8211; <strong>tanec<\/strong>. Je to jednoduch\u00e9 &#8211; sta\u010d\u00ed si pusti\u0165 ob\u013e\u00faben\u00fa hudbu a necha\u0165 sa vies\u0165 rytmom. V tomto smere neexistuj\u00fa pravidl\u00e1. \u010coko\u013evek, \u010do v\u00e1s prijme h\u00fdba\u0165 sa, <strong>posil\u0148uje v\u00e1\u0161 kardiovaskul\u00e1rny syst\u00e9m<\/strong>. Navy\u0161e pri \u0148om m\u00f4\u017eete zapoji\u0165 aj svojich zn\u00e1mych, rodi\u010dov alebo partnera. A ani tanec osamote nie je zl\u00fdm n\u00e1padom.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nie je tajomstvom, \u017ee cvi\u010denie s vlastnou hmotnos\u0165ou, alebo tzv. cross tr\u00e9ning, je nie\u010d\u00edm, \u010do by mali cyklisti zaradi\u0165 do [&hellip;]<\/p>\n","protected":false},"author":81,"featured_media":9656,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[115,323,597,822,600,863,781,813,1146,55,1097,1098,652,161,623,475,332],"global-categories":[],"class_list":["post-9652","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-cestna-cyklistika","tag-cvicenie","tag-cyklista","tag-hudba","tag-muzi","tag-pravidla","tag-skok","tag-sport","tag-srdce","tag-trening","tag-vykon","tag-vykonnost","tag-vytrvalost","tag-zdravie","tag-zdravy-zivotny-styl","tag-zeny","tag-zranenia"],"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>Cvi\u010dte doma s vlastnou hmotnos\u0165ou - cross tr\u00e9ning - \u0160koda We Love Cycling Slovensko<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/sk\/2020\/04\/10\/cvicte-doma-s-vlastnou-hmotnostou-cross-trening\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cvi\u010dte doma s vlastnou hmotnos\u0165ou - cross tr\u00e9ning\" \/>\n<meta property=\"og:description\" content=\"Nie je tajomstvom, \u017ee cvi\u010denie s vlastnou hmotnos\u0165ou, alebo tzv. cross tr\u00e9ning, je nie\u010d\u00edm, \u010do by mali cyklisti zaradi\u0165 do [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/sk\/2020\/04\/10\/cvicte-doma-s-vlastnou-hmotnostou-cross-trening\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling Slovensko\" \/>\n<meta property=\"article:published_time\" content=\"2020-04-10T06:26:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2020\/04\/Push-up-CVR.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1366\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ji\u0159\u00ed Kalo\u010d\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/sk\/2020\/04\/10\/cvicte-doma-s-vlastnou-hmotnostou-cross-trening\/\",\"url\":\"https:\/\/www.welovecycling.com\/sk\/2020\/04\/10\/cvicte-doma-s-vlastnou-hmotnostou-cross-trening\/\",\"name\":\"Cvi\u010dte doma s vlastnou hmotnos\u0165ou - cross tr\u00e9ning - \u0160koda We Love Cycling Slovensko\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/sk\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/sk\/2020\/04\/10\/cvicte-doma-s-vlastnou-hmotnostou-cross-trening\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/sk\/2020\/04\/10\/cvicte-doma-s-vlastnou-hmotnostou-cross-trening\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2020\/04\/Push-up-CVR.webp\",\"datePublished\":\"2020-04-10T06:26:46+00:00\",\"author\":{\"@id\":\"\"},\"breadcrumb\":{\"@id\":\"https:\/\/www.welovecycling.com\/sk\/2020\/04\/10\/cvicte-doma-s-vlastnou-hmotnostou-cross-trening\/#breadcrumb\"},\"inLanguage\":\"sk-SK\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.welovecycling.com\/sk\/2020\/04\/10\/cvicte-doma-s-vlastnou-hmotnostou-cross-trening\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"sk-SK\",\"@id\":\"https:\/\/www.welovecycling.com\/sk\/2020\/04\/10\/cvicte-doma-s-vlastnou-hmotnostou-cross-trening\/#primaryimage\",\"url\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2020\/04\/Push-up-CVR.webp\",\"contentUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2020\/04\/Push-up-CVR.webp\",\"width\":1366,\"height\":600},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.welovecycling.com\/sk\/2020\/04\/10\/cvicte-doma-s-vlastnou-hmotnostou-cross-trening\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.welovecycling.com\/sk\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Cvi\u010dte doma s vlastnou hmotnos\u0165ou &#8211; 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