{"id":2147,"date":"2022-12-14T07:32:18","date_gmt":"2022-12-14T07:32:18","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2147"},"modified":"2023-06-19T11:58:02","modified_gmt":"2023-06-19T11:58:02","slug":"6-workouts-moves-you-love-to-hate","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/6-cviceni-pohybu-milujete-k-nenavidite\/","title":{"rendered":"6 tr\u00e9nink\u016f, kter\u00e9 v\u00e1s miluj\u00ed k nen\u00e1visti: Revidovan\u00fd tr\u00e9nink"},"content":{"rendered":"<p>Ka\u017ed\u00fd m\u00e1 \u201eten\u201c tr\u00e9nink, ten, p\u0159i kter\u00e9m z\u00edr\u00e1 hr\u016fzou, kdykoli se o n\u011bm tren\u00e9r zm\u00edn\u00ed. Pravd\u011bpodobn\u011b se v\u00e1m te\u010f v hlav\u011b nenapad\u00e1 jedin\u00e9 jm\u00e9no, ale vsad\u00edm se, \u017ee jich p\u00e1r m\u00e1te. Bez ohledu na va\u0161i kondici jsem sestavil seznam \u0161esti nejob\u00e1van\u011bj\u0161\u00edch, ale \u010dasto prov\u00e1d\u011bn\u00fdch cvik\u016f. Porovnejte sv\u016fj seznam s m\u00fdm a zjist\u011bte, zda se n\u011bkter\u00e9 z t\u011bchto cvi\u010den\u00ed s vlastn\u00ed v\u00e1hou shoduj\u00ed s t\u00edm va\u0161\u00edm.<\/p>\n<p><iframe title=\"P\u0159ehr\u00e1va\u010d videa YouTube\" src=\"https:\/\/www.youtube.com\/embed\/ExAIOfvtGZM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>\u017dab\u00ed skoky jsou z\u00e1bavn\u00e9 pro budov\u00e1n\u00ed sval\u016f nebo ano?!<\/h2>\n<p>Bav\u00ed m\u011b v\u00fdzva p\u0159ist\u00e1t jemn\u011b na nohou po skoc\u00edch na bedny. Jakmile se v\u00e1m zrychl\u00ed tep a za\u010dnou v\u00e1s p\u00e1lit nohy, z\u00e1bava po p\u00e1r dal\u0161\u00edch skoc\u00edch brzy skon\u010d\u00ed. Zat\u00edmco \u017eab\u00ed skoky vypadaj\u00ed p\u0159\u00edjemn\u011b <a href=\"https:\/\/anabolic-coach.com\/cs\/a-klasicke-zacatecnicke-cviceni-pro-vetsi-nohy\/\" target=\"_blank\" rel=\"noopener\">za\u010d\u00e1tek<\/a>, nastane okam\u017eik, kdy si uv\u011bdom\u00edte, \u017ee to mysl\u00edte v\u00e1\u017en\u011b <a href=\"https:\/\/anabolic-coach.com\/cs\/kulturistika-split-do-you-need-it\/\" target=\"_blank\" rel=\"noopener\">cvi\u010den\u00ed<\/a>.<\/p>\n<p>Stejn\u00fd d\u016fvod, pro\u010d m\u011b bav\u00ed <a href=\"https:\/\/www.youtube.com\/watch?v=hxldG9FX4j4\">box sk\u00e1\u010de<\/a> to je pravd\u011bpodobn\u011b d\u016fvod, pro\u010d se jich te\u010f boj\u00edm, i kdy\u017e v\u00edm, \u017ee jsou extr\u00e9mn\u011b dobr\u00e9 na procvi\u010dov\u00e1n\u00ed spodn\u00ed \u010d\u00e1sti t\u011bla, v\u010detn\u011b zadku a stehen. Plyometrick\u00e9 \u0161kolen\u00ed je skute\u010dn\u011b v\u00e1\u017en\u00e1 v\u011bc. Rychl\u00e9 a siln\u00e9 pohyby posiluj\u00ed svalov\u00e9 skupiny doln\u00ed \u010d\u00e1sti t\u011bla a z\u00e1rove\u0148 v\u00e1m pom\u00e1haj\u00ed zajistit d\u016fkladn\u00e9 kardio.<\/p>\n<h3>souhrn<\/h3>\n<p>Prove\u010fte 2 a\u017e 3 sady \u017eab\u00edch skok\u016f s 12 a\u017e 20 opakov\u00e1n\u00edmi na sadu. Frog Jumps jsou skv\u011bl\u00e9 kardio cvi\u010den\u00ed a tak\u00e9 v\u00e1m pomohou procvi\u010dit celou spodn\u00ed \u010d\u00e1st t\u011bla v\u010detn\u011b h\u00fd\u017e\u010fov\u00fdch a stehenn\u00edch parti\u00ed. Pokud chcete zlep\u0161it svou rychlost, s\u00edlu, vytrvalost a stabilitu, pak mo\u017en\u00e1 budete cht\u00edt vyzkou\u0161et Frog Jumps, bez ohledu na po\u010d\u00e1te\u010dn\u00ed nep\u0159\u00edjemnosti.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2157 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Zk\u0159\u00ed\u017een\u00e9 prsty \u017e\u00e1dn\u00e9 zran\u011bn\u00ed zad p\u0159i cvi\u010den\u00ed s lehkou v\u00e1hou Burpees<\/h2>\n<p>Burpees vypadaj\u00ed l\u00e9pe, ne\u017e ve skute\u010dnosti jsou v televizi, \u017ee?! Pokud nem\u00e1te chu\u0165 na svr\u0161ek <a href=\"https:\/\/anabolic-coach.com\/cs\/7-zdravotni-benefity-silovy-trenink\/\">s\u00edla t\u011bla<\/a>, nebudete m\u00edt chu\u0165 d\u011blat Burpees. Pro tento cvik, na kter\u00fd mnoz\u00ed z n\u00e1s nejsou geneticky obda\u0159eni, jsou pot\u0159eba va\u0161e svaly na pa\u017e\u00edch a ramenech.<\/p>\n<p>Od tohoto cvi\u010den\u00ed m\u016f\u017eete o\u010dek\u00e1vat velk\u00e9 nam\u00e1h\u00e1n\u00ed vaz\u016f a \u0161lach se zran\u011bn\u00edm ramen a zad, co\u017e je docela \u010dast\u00fd jev. Tento celot\u011blov\u00fd tr\u00e9nink v\u0161ak stoj\u00ed za n\u00e1mahu, pokud ho zvl\u00e1dnete. Ale dr\u017e\u00edm palce, zvl\u00e1dnete to bez jak\u00fdchkoliv nehod.<\/p>\n<h3>souhrn<\/h3>\n<p>Burpees v\u00e1m nab\u00edz\u00ed obrovsk\u00e9 mno\u017estv\u00ed zdravotn\u00edch v\u00fdhod. Toto cvi\u010den\u00ed v\u00e1m poskytne siln\u011bj\u0161\u00ed pl\u00edce a srdce a zlep\u0161\u00ed v\u00e1\u0161 krevn\u00ed ob\u011bh, hladinu cholesterolu a dokonce i funkci mozku. Krom\u011b toho jsou Burpees a <a href=\"https:\/\/anabolic-coach.com\/cs\/5-zpusobu-jak-cvicit-pokud-mate-malo-casu\/\">procvi\u010den\u00ed cel\u00e9ho t\u011bla<\/a> kter\u00e1 pos\u00edl\u00ed svaly hrudn\u00edku, ramen, pa\u017e\u00ed, b\u0159icha, bok\u016f, h\u00fd\u017ed\u00ed a nohou. Burpees za tu bolest rozhodn\u011b stoj\u00ed. Vyzkou\u0161ejte 3 a\u017e 4 sady 10 a\u017e 15 burpees na sadu pro maxim\u00e1ln\u00ed zisky je\u0161t\u011b dnes.<\/p>\n<h2>N\u00e1st\u011bnn\u00e9 sezen\u00ed jsou trestuhodn\u00e9, ale dobr\u00e9!<\/h2>\n<p>Ub\u011bhlo 10 sekund m\u00e9ho tr\u00e9ninku Wall Sits a c\u00edt\u00edm se skv\u011ble, \u017e\u00e1dn\u00fd pot. Jo, v\u011bci jsou po 20 sekund\u00e1ch st\u00e1le v pohod\u011b. Ale po p\u016fl minut\u011b se za\u010d\u00edn\u00e1 dostavovat nepohodl\u00ed a od t\u00e9 doby se moje situace jen zhor\u0161uje. A kdy\u017e si pomysl\u00edm, \u017ee mi zb\u00fdv\u00e1 je\u0161t\u011b 30 a\u017e 40 sekund tohoto cvi\u010den\u00ed. Te\u010f jsem na to.<\/p>\n<p>Zat\u00edmco Wall Sits v\u00e1m m\u016f\u017ee p\u0159ipom\u00ednat n\u011bjak\u00fd trest za p\u0159ekro\u010den\u00ed \u010dasov\u00e9ho limitu, kter\u00fd jste byli nuceni sn\u00e1\u0161et jako d\u00edt\u011b, a v\u011b\u0159te mi, \u017ee to tak ur\u010dit\u011b je, toto cvi\u010den\u00ed je ve skute\u010dnosti docela u\u017eite\u010dn\u00e9, pokud chcete vybudovat vytrvalost, stabilitu a svaly spodn\u00ed \u010d\u00e1sti t\u011bla. Tak\u017ee rad\u011bji ne\u017e b\u00fdt ku\u0159e, pro\u010d nezahrnout Wall Sits do sv\u00e9ho okruhu je\u0161t\u011b dnes?<\/p>\n<h3>souhrn<\/h3>\n<p>Prove\u010fte 3 sady po 30 a\u017e 60 sekund\u00e1ch na sadu sezen\u00ed na ze\u010f pro \u00fa\u017easn\u00e9 v\u00fdsledky v doln\u00ed \u010d\u00e1sti t\u011bla. Va\u0161e l\u00fdtka, kvadricepsy, hamstringy a h\u00fd\u017e\u010fov\u00e9 svaly budou \u0159\u00e1dn\u011b procvi\u010dov\u00e1ny pomoc\u00ed Wall Sits.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2158 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Horolezci bolest cel\u00e9ho t\u011bla!<\/h2>\n<p>Pokud existuje n\u011bjak\u00fd kon\u00ed\u010dek, kter\u00fd bych r\u00e1d vyzkou\u0161el, je to ur\u010dit\u011b horolezectv\u00ed. Ale pro\u010d se boj\u00edm dal\u0161\u00ed nejlep\u0161\u00ed v\u011bci v Mountain Climbers?! No, pro za\u010d\u00e1tek m\u011b bol\u00ed nohy jako \u010dert a m\u00e1m k\u0159e\u010de v b\u0159i\u0161e, kter\u00e9 jako by nikdy nezmizely. A nezapome\u0148 na moje ruce, jsou tak bolestiv\u00e9, \u017ee m\u00e1m pocit, \u017ee nebudu schopen zvednout ru\u010dn\u00edk, nato\u017e \u010dinku.<\/p>\n<p>Pokud jste si mysleli, \u017ee to bylo to nejhor\u0161\u00ed, tak se m\u00fdl\u00edte, proto\u017ee je pro m\u011b t\u011b\u017ek\u00e9 popadnout dech. S\u00edpu tak siln\u011b, \u017ee byste si mysleli, \u017ee se dus\u00edm. Ale koneckonc\u016f, je \u0159e\u010deno a ud\u011bl\u00e1no a j\u00e1 jsem odpo\u010dat\u00fd, rozhodn\u011b c\u00edt\u00edm a vid\u00edm sv\u00e9 <a href=\"https:\/\/anabolic-coach.com\/cs\/jak-ziskat-svalovou-hmotu\/\">zisky<\/a> od Mountain Climbers.<\/p>\n<h3>souhrn<\/h3>\n<p>Horolezci mohou b\u00fdt n\u00e1ro\u010dn\u00ed, ale ur\u010dit\u011b pos\u00edl\u00ed va\u0161e j\u00e1dro, z\u00e1da, nohy, ramena a pa\u017ee a z\u00e1rove\u0148 spalujete kalorie a cvi\u010d\u00edte kardio. Pro optim\u00e1ln\u00ed v\u00fdsledky prove\u010fte 2 a\u017e 3 sady horolezc\u016f s 10 a\u017e 20 opakov\u00e1n\u00edmi na ka\u017edou nohu.<\/p>\n<h2>Pull-ups for Dear Life v budov\u00e1n\u00ed sval\u016f<\/h2>\n<p>Te\u010f u\u017e v\u00edm, co si mysl\u00ed\u0161, nebo mo\u017en\u00e1 ne, tak si te\u010f nekazme ten okam\u017eik. Ale pokud jste to zkusili <a href=\"https:\/\/www.coachmag.co.uk\/exercises\/full-body-workouts\/2534\/10-pull-variations\">Kliky<\/a> stejn\u011b jako j\u00e1 (mnohokr\u00e1t), budete v\u011bd\u011bt, \u017ee je to opravdu t\u011b\u017ek\u00e1 d\u0159ina zvedat cel\u00e9 t\u011blo nahoru pouze silou sval\u016f ramen a pa\u017e\u00ed.<\/p>\n<p>Dok\u00e1\u017eete si p\u0159edstavit, jak zvednete v\u0161echnu tu mrtvou v\u00e1hu, stra\u0161n\u00e1 my\u0161lenka, v\u011b\u0159te mi, j\u00e1 v\u00edm. Nicm\u00e9n\u011b, zat\u00edmco Pull-Ups spol\u00e9haj\u00ed na va\u0161i schopnost zvedat cel\u00e9 t\u011blo v n\u011bkolika opakov\u00e1n\u00edch, a to m\u016f\u017ee b\u00fdt skute\u010dn\u011b vy\u010derp\u00e1vaj\u00edc\u00ed cvi\u010den\u00ed, m\u016f\u017eete o\u010dek\u00e1vat n\u011bjak\u00e9 obrovsk\u00e9 zisky, pokud vydr\u017e\u00edte vydr\u017eet.<\/p>\n<h3>souhrn<\/h3>\n<p>Pull-Up nab\u00edz\u00ed celou \u0159adu v\u00fdhod od zlep\u0161en\u00ed s\u00edly \u00fachopu a fyzick\u00e9ho a du\u0161evn\u00edho zdrav\u00ed a\u017e po pos\u00edlen\u00ed sval\u016f zad, ramen a pa\u017e\u00ed. Pro ka\u017ed\u00fd tr\u00e9nink prove\u010fte 15 a\u017e 24 shyb\u016f.<\/p>\n<h2>Tyhle prkna m\u011b zab\u00edjej\u00ed nebo ne?!<\/h2>\n<p>Prkna se mohou zd\u00e1t dost snadn\u00e1, proto\u017ee sta\u010d\u00ed chv\u00edli dr\u017eet pozici, \u017ee?! Ale v\u011b\u0159te mi, \u017ee udr\u017een\u00ed statick\u00e9 funkce je v\u0161echno, jen ne snadn\u00e9, zvl\u00e1\u0161t\u011b kdy\u017e mus\u00edte udr\u017eovat spr\u00e1vnou formu. Ne ka\u017ed\u00fd m\u00e1 trp\u011blivost nebo stabilitu, aby spr\u00e1vn\u011b provedl prkna, ale co je hor\u0161\u00ed, p\u0159edstavte si mouchu, kter\u00e1 v\u00e1m bzu\u010d\u00ed kolem hlavy jako vy, nen\u00ed to p\u0159\u00edjemn\u00e1 situace?<\/p>\n<p>Existuje mnoho variant tohoto cviku, m\u00e1te vysok\u00fd plank, reverzn\u00ed prkno, kolenn\u00ed prkno, prkno nahoru dol\u016f, klasick\u00fd plank a tak d\u00e1le. M\u00e1m obl\u00edbenou pozici prkna? Vlastn\u011b ne, mo\u017en\u00e1 krom\u011b p\u0159\u00edpadu, kdy pova\u017eujete le\u017een\u00ed na m\u00e9 \u00fatuln\u00e9 posteli za typ prkna.<\/p>\n<h3>souhrn<\/h3>\n<p>Prkna jsou skv\u011bl\u00e1 pro va\u0161e b\u0159i\u0161n\u00ed svaly, z\u00e1da, boky, nohy a h\u00fd\u017e\u010fov\u00e9 svaly. Pom\u00e1haj\u00ed tak\u00e9 pos\u00edlit va\u0161e j\u00e1dro a z\u00e1rove\u0148 zlep\u0161it stabilitu a rovnov\u00e1hu. M\u011bli byste vyzkou\u0161et 3 sady po 30 sekund\u00e1ch na sadu. Ide\u00e1ln\u00ed je prov\u00e1d\u011bt Planks 2 a\u017e 4kr\u00e1t t\u00fddn\u011b.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2159 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Na z\u00e1v\u011br<\/h2>\n<p>Milujte je, nebo je nen\u00e1vid\u00edte, tato cvi\u010den\u00ed s t\u011blesnou hmotnost\u00ed procvi\u010d\u00ed horn\u00ed a doln\u00ed \u010d\u00e1st t\u011bla, abyste si dnes vybudovali svaly, s\u00edlu a vytrvalost. Jen se ujist\u011bte, \u017ee je provedete <a href=\"https:\/\/anabolic-coach.com\/cs\/8-nejvykonnejsich-tricepsovych-treninku\/\">cvi\u010den\u00ed<\/a> spr\u00e1vn\u011b, aby nedo\u0161lo k ne\u0161\u0165astn\u00fdm zran\u011bn\u00edm. M\u00edt tren\u00e9ra, kter\u00fd v\u00e1s provede t\u011bmito tr\u00e9ninky, je dobr\u00fd prvn\u00ed krok. Hodn\u011b \u0161t\u011bst\u00ed!<\/p>","protected":false},"excerpt":{"rendered":"<p>Ka\u017ed\u00fd m\u00e1 \u201eten\u201c tr\u00e9nink, ten, p\u0159i kter\u00e9m z\u00edr\u00e1 hr\u016fzou, kdykoli se o n\u011bm tren\u00e9r zm\u00edn\u00ed. Pravd\u011bpodobn\u011b se v\u00e1m te\u010f v hlav\u011b nenapad\u00e1 jedin\u00e9 jm\u00e9no, ale vsad\u00edm se, \u017ee jich p\u00e1r m\u00e1te. Bez ohledu na va\u0161i fyzickou zdatnost jsem sestavil seznam \u0161esti nejob\u00e1van\u011bj\u0161\u00edch, ale [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/6-cviceni-pohybu-milujete-k-nenavidite\/\">V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":2216,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-2147","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Workouts Moves you Love to Hate: Training Revised - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Revive your workout program with these 6 exercises that are a little challenging but the results are worth it!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anabolic-coach.com\/cs\/6-cviceni-pohybu-milujete-k-nenavidite\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Workouts Moves you Love to Hate: Training Revised - 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