[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.esfr.cz\/dum-a-zahrada\/pojdte-si-zacvicit\/#Article","mainEntityOfPage":"https:\/\/www.esfr.cz\/dum-a-zahrada\/pojdte-si-zacvicit\/","headline":"Poj\u010fte si zacvi\u010dit","name":"Poj\u010fte si zacvi\u010dit","description":"Vr\u00e1tili jste se z\u00a0dovolen\u00e9 a c\u00edt\u00edte p\u00e1r kilogram\u016f nav\u00edc? Nebo se naopak na dovolenou teprve chyst\u00e1te a r\u00e1di byste v\u00a0plavk\u00e1ch p\u0159ekvapovali vypracovanou a zpevn\u011bnou postavou? P\u0159em\u00fd\u0161l\u00edte, jak\u00e9 fitness centrum za\u010dnete nav\u0161t\u011bvovat, abyste dos\u00e1hli po\u017eadovan\u00fdch sn\u016f? Nehledejte, k\u00a0postav\u011b sn\u016f se m\u016f\u017eete dostat i z\u00a0pohodl\u00ed va\u0161eho domova a do za\u010d\u00e1tku nepot\u0159ebujete nic, ne\u017e m\u00edt chvilku \u010dasu a […]","datePublished":"2026-02-22","dateModified":"2026-02-22","author":{"@type":"Person","@id":"https:\/\/www.esfr.cz\/author\/#Person","name":"","url":"https:\/\/www.esfr.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/2d2e3fdaba6370eba756fb4048c695326686ff29010a0df4d58b27c20544521d?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/2d2e3fdaba6370eba756fb4048c695326686ff29010a0df4d58b27c20544521d?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"esfr.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"url":"https:\/\/www.esfr.cz\/dum-a-zahrada\/pojdte-si-zacvicit\/","wordCount":419,"articleBody":"Vr\u00e1tili jste se z\u00a0dovolen\u00e9 a c\u00edt\u00edte p\u00e1r kilogram\u016f nav\u00edc? Nebo se naopak na dovolenou teprve chyst\u00e1te a r\u00e1di byste v\u00a0plavk\u00e1ch p\u0159ekvapovali vypracovanou a zpevn\u011bnou postavou? P\u0159em\u00fd\u0161l\u00edte, jak\u00e9 fitness centrum za\u010dnete nav\u0161t\u011bvovat, abyste dos\u00e1hli po\u017eadovan\u00fdch sn\u016f?Nehledejte, k\u00a0postav\u011b sn\u016f se m\u016f\u017eete dostat i z\u00a0pohodl\u00ed va\u0161eho domova a do za\u010d\u00e1tku nepot\u0159ebujete nic, ne\u017e m\u00edt chvilku \u010dasu a chu\u0165 se do toho pustit. Pozor, za\u010d\u00edn\u00e1me.\tWarm-upNa za\u010d\u00e1tek je d\u016fle\u017eit\u00e9 se zah\u0159\u00e1t, prokrvit va\u0161e svaly, nastartovat v\u00e1\u0161 metabolismus. P\u0159edejte tak probl\u00e9m\u016fm s\u00a0natr\u017een\u00fdmi vazy, zkr\u00e1cen\u00fdmi svaly. Nav\u00edc cel\u00fd proces zah\u0159\u00e1t\u00ed nastartuje v\u00e1\u0161 mozek ke cvi\u010den\u00ed a hned se v\u00e1m bude cht\u00edt v\u00edce.\tSamotn\u00e9 cvi\u010den\u00edP\u0159i cvi\u010den\u00ed se zam\u011b\u0159en\u00edm na hubnut\u00ed je dobr\u00e9 st\u0159\u00eddat kardio cviky s\u00a0posilovac\u00edmi. Mezi kardio cviky \u0159ad\u00edme:\u2022\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 poskoky na m\u00edst\u011b,\u2022\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 p\u0159eskoky p\u0159es \u0161vihadlo,\u2022\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 simulovan\u00fd klus na m\u00edst\u011b,\u2022\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00faskoky do stran.A nyn\u00ed n\u011bjak\u00e9 posilovac\u00ed cviky:\u2022\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 d\u00e1msk\u00e9 a p\u00e1nsk\u00e9 kliky nebo spidermany (klik s\u00a0chozen\u00edm dop\u0159edu),\u2022\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 d\u0159epy \u010di d\u0159epy se z\u00e1t\u011b\u017e\u00ed (sta\u010d\u00ed PET l\u00e1hve napln\u011bn\u00e9 vodou),\u2022\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 sedy lehy, v\u010detn\u011b \u0161ikm\u00fdch,\u2022\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 prkna, s\u00a0pokr\u010den\u00fdmi nohami, op\u0159en\u00fd na p\u0159edlokt\u00edch nebo na napnut\u00fdch cel\u00fdch rukou.\tProta\u017een\u00edPo cvi\u010den\u00ed neodpadn\u011bte ani se nejd\u011bte hned um\u00fdt. Va\u0161e svaly byly nam\u00e1h\u00e1ny, a pokud byste se na z\u00e1v\u011br neprot\u00e1hli, nedojde k\u00a0jejich uvoln\u011bn\u00ed a budou zkr\u00e1ceny. Nav\u00edc je pot\u0159eba navodit t\u011blo do klidov\u00e9ho re\u017eimu, co\u017e pr\u00e1v\u011b u\u010din\u00edte vhodn\u00fdmi protahovac\u00edmi cviky. Za\u010dn\u011bte od hlavy, postupujte p\u0159es trup a ruce, skon\u010dete s\u00a0d\u016fkladn\u00fdm prota\u017een\u00edm nohou.Na youtube najdete mnoho relaxa\u010dn\u00edch a protahovac\u00edch cvi\u010den\u00ed vysv\u011btlovan\u00e9 lektory tak, abyste si cvi\u010den\u00edm sp\u00ed\u0161e neubl\u00ed\u017eili. Je vhodn\u00e9 si na protahovac\u00ed f\u00e1zi vz\u00edt v\u00edce vrstev oble\u010den\u00ed, aby va\u0161e t\u011blo z\u016fstalo v\u00a0teple a neprochl\u00e1dalo.V\u00a0pr\u016fb\u011bhu cvi\u010den\u00ed dopl\u0148ujte tekutiny, vhodn\u00e1 je \u010dist\u00e1 neperliv\u00e1 voda. Denn\u011b byste j\u00ed m\u011bli vyp\u00edt 2 a\u017e 3 litry. V\u00a0p\u0159\u00edpad\u011b sportu p\u0159idejte alespo\u0148 litr nahoru.                                                                                                                                                                                                                                                                                                                                                                                                "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Dum A Zahrada","item":"https:\/\/www.esfr.cz\/dum-a-zahrada\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"Poj\u010fte si zacvi\u010dit","item":"https:\/\/www.esfr.cz\/dum-a-zahrada\/pojdte-si-zacvicit\/#breadcrumbitem"}]}]