[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.csha.cz\/zpevnete-telo-za-jeden-mesic\/#Article","mainEntityOfPage":"https:\/\/www.csha.cz\/zpevnete-telo-za-jeden-mesic\/","headline":"Zpevn\u011bte t\u011blo za jeden m\u011bs\u00edc","name":"Zpevn\u011bte t\u011blo za jeden m\u011bs\u00edc","description":"Zima pomalu kon\u010d\u00ed. Za chv\u00edli za\u010dneme odhazovat svr\u0161ky, kab\u00e1ty, tlust\u00e9 svetry a odhal\u00edme t\u011blo. Nastal ide\u00e1ln\u00ed \u010das za\u010d\u00edt hubnout do plavek. \u017de m\u00e1me je\u0161t\u011b n\u011bkolik … ","datePublished":"2016-12-28","dateModified":"2023-06-05","author":{"@type":"Person","@id":"https:\/\/www.csha.cz\/author\/#Person","name":"","url":"https:\/\/www.csha.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/93f351f97d5e20a41105810347d62b8b573eebe9313df1f71432877ed17f5f1a?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/93f351f97d5e20a41105810347d62b8b573eebe9313df1f71432877ed17f5f1a?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"csha.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"url":"https:\/\/www.csha.cz\/zpevnete-telo-za-jeden-mesic\/","wordCount":448,"articleBody":"Zima pomalu kon\u010d\u00ed. Za chv\u00edli za\u010dneme odhazovat svr\u0161ky, kab\u00e1ty, tlust\u00e9 svetry a odhal\u00edme t\u011blo. Nastal ide\u00e1ln\u00ed \u010das za\u010d\u00edt hubnout do plavek. \u017de m\u00e1me je\u0161t\u011b n\u011bkolik m\u011bs\u00edc\u016f do plavek \u010das? Nem\u00e1me. Zima trvala n\u011bkolik m\u011bs\u00edc\u016f a co chv\u00edli byly sv\u00e1tky pln\u00e9 j\u00eddla a pit\u00ed. Oproti letn\u00edm m\u011bs\u00edc\u016fm jsme nav\u00edc z\u016fst\u00e1vali doma v teple u hork\u00e9ho kakaa. T\u011blo zleniv\u011blo a ochablo a co jsme zanedbali nenaprav\u00edme za t\u00fdden. Je proto t\u0159eba na sob\u011b za\u010d\u00edt pracovat u\u017e te\u010f. Vezm\u011bte do ruky ru\u010dn\u00edk, l\u00e1hev vody a jdeme zpev\u0148ovat t\u011blo!
 Prvn\u00ed v\u00fdsledky na sob\u011b zpozorujete u\u017e za m\u011bs\u00edc, pokud se budete poctiv\u011b sna\u017eit. Napl\u00e1nujte si t\u00fddenn\u00ed cvi\u010debn\u00ed rozvrh a st\u0159\u00eddejte posilovac\u00ed a aerobn\u00ed cvi\u010den\u00ed. Posilovac\u00ed cviky vybuduj\u00ed svaly a t\u011blo se zpevn\u00ed. Sta\u010d\u00ed posilovat dvacet minut dvakr\u00e1t t\u00fddn\u011b, kdo m\u00e1 r\u00e1d v\u011bt\u0161\u00ed v\u00fdzvy i t\u0159ikr\u00e1t.
 Nezapome\u0148te se na za\u010d\u00e1tku rozeh\u0159\u00e1t, abyste sval\u016fm \u010di kloub\u016fm sp\u00ed\u0161 neu\u0161kodili. Desetiminutov\u00e9 kardio cvi\u010den\u00ed pro za\u010d\u00e1tek sta\u010d\u00ed. Uvid\u00edte, \u017ee t\u0159icet minut nen\u00ed nic n\u00e1ro\u010dn\u00e9ho. Pokud b\u011bhem tr\u00e9ninku vyst\u0159\u00edd\u00e1te v\u0161echny \u010d\u00e1sti t\u011bla, u ka\u017ed\u00e9ho cviku se zdr\u017e\u00edte jen minutu.
 D\u016fle\u017eit\u00e9 je mezi posilov\u00e1n\u00edm vynechat jeden den, aby se t\u011blo stihlo zregenerovat. Do voln\u00e9ho dne si m\u016f\u017eete vlo\u017eit kardio aerobn\u00ed cvi\u010den\u00ed, kter\u00e9 zvy\u0161uje fyzi\u010dku a z\u00e1rove\u0148 nejsou svaly tak nam\u00e1han\u00e9. Aerobn\u00ed tr\u00e9nink spaluje podko\u017en\u00ed tuky a formuje postavu. Pokud svaly nebudou zakryt\u00e9 vrstvou tuku, kr\u00e1sn\u011b se vyr\u00fdsuj\u00ed. T\u011blu trv\u00e1 p\u0159ibli\u017en\u011b dvacet minut, ne\u017e za\u010dne spalovat kalorie. Vhodn\u00e9 je cvi\u010dit alespo\u0148 t\u0159icet minut, kdo zvl\u00e1dne i \u010dty\u0159icet. Kardio by nav\u00edc m\u011blo p\u0159evy\u0161ovat nad posilov\u00e1n\u00edm. Zakomponujte je do sv\u00e9ho t\u00fddne t\u0159ikr\u00e1t a\u017e \u010dty\u0159ikr\u00e1t.
 Pokud chcete zkr\u00e1tit dvacetiminutovou lh\u016ftu, vypijte p\u0159ed cvi\u010den\u00edm na zah\u0159\u00e1t\u00ed hork\u00fd \u010daj. Nezapome\u0148te na pitn\u00fd re\u017eim p\u0159ed i v dob\u011b cvi\u010den\u00ed. Voda v\u00e1m dod\u00e1 pot\u0159ebnou energii.
 Po cvi\u010den\u00ed si ur\u010dit\u011b dop\u0159ejte stretching, aby v\u00e1s druh\u00fd den nebolelo cel\u00e9 t\u011blo a nem\u011bli jste zkr\u00e1cen\u00e9 svaly a \u0161lachy. Cvi\u010den\u00ed ukon\u010dete proteinovou sva\u010dinkou a pro jeden den m\u00e1te \u00fakol spln\u011bn\u00fd.                                                                                                                                                                                                                                                                                                                                                                                        4\/5 - (7 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Zpevn\u011bte t\u011blo za jeden m\u011bs\u00edc","item":"https:\/\/www.csha.cz\/zpevnete-telo-za-jeden-mesic\/#breadcrumbitem"}]}]