{"id":3445,"date":"2024-03-23T10:38:34","date_gmt":"2024-03-23T10:38:34","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3445"},"modified":"2024-04-08T13:12:30","modified_gmt":"2024-04-08T13:12:30","slug":"fat-loss-for-women-with-full-bodyweight-and-kettlebell-beginner-workout","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/ztrata-tuku-pro-zeny-s-plnou-telesnou-hmotnosti-a-cvicenim-s-kettlebellem-pro-zacatecniky\/","title":{"rendered":"Rychl\u00fd \u00fabytek tuku pro \u017eeny s 45minutovou rutinou cvi\u010den\u00ed pro za\u010d\u00e1te\u010dn\u00edky v pln\u00e9 t\u011blesn\u00e9 v\u00e1ze a Kettlebell"},"content":{"rendered":"<p>S t\u00edmto 45minutov\u00fdm cvi\u010den\u00edm pro za\u010d\u00e1te\u010dn\u00edky s plnou t\u011blesnou v\u00e1hou a s kettlebellem budete schopni shodit p\u0159ebyte\u010dn\u00fd t\u011blesn\u00fd tuk a z\u00e1rove\u0148 si vybudovat svaly, s\u00edlu a vytrvalost.<\/p>\n<p>Kr\u00e1sa tohoto cvi\u010debn\u00edho re\u017eimu spo\u010d\u00edv\u00e1 v tom, \u017ee jej m\u016f\u017eete prov\u00e1d\u011bt doma nebo ve va\u0161\u00ed m\u00edstn\u00ed posilovn\u011b bu\u010f po intenzivn\u00edm silov\u00e9m tr\u00e9ninku nebo b\u011bhem dne aktivn\u00edho odpo\u010dinku od va\u0161\u00ed t\u00fddenn\u00ed cvi\u010debn\u00ed rutiny.<\/p>\n<p>Pokud jde o vybaven\u00ed, v\u0161e, co dnes pot\u0159ebujete, abyste mohli za\u010d\u00edt s t\u00edmto 45minutov\u00fdm cvi\u010den\u00edm s plnou t\u011blesnou vahou a s kettlebellem, je otev\u0159en\u00fd prostor doma nebo v posilovn\u011b, podlo\u017eka na cvi\u010den\u00ed, stopky nebo hodiny, abyste dr\u017eeli \u010das, jedin\u00e9 lehk\u00e9 a\u017e st\u0159edn\u00ed velikost kettlebell a va\u0161i plnou pozornost.<\/p>\n<p>D\u016fvod, pro\u010d mus\u00edte pou\u017e\u00edvat lehk\u00fd a\u017e st\u0159edn\u011b velk\u00fd kettlebell, je ten, \u017ee prim\u00e1rn\u00edm c\u00edlem tohoto cvi\u010den\u00ed nen\u00ed budovat s\u00edlu s t\u011b\u017ek\u00fdm kettlebellem, ale sp\u00ed\u0161e povzbudit spoustu opakov\u00e1n\u00ed s vysokou intenzitou (opakov\u00e1n\u00ed) pro ka\u017ed\u00fd cvik s kettlebellem. zacvi\u010dte si kardio a stimulujte lipol\u00fdzu a ztr\u00e1tu tuku.<br \/>\n<iframe title=\"P\u0159ehr\u00e1va\u010d videa YouTube\" src=\"https:\/\/www.youtube.com\/embed\/sX9n3-H39Jg?si=OgV9tDckvQOFiPdt\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>Jak prov\u00e9st 45minutov\u00e9 dom\u00e1c\u00ed cvi\u010den\u00ed s t\u011blesnou v\u00e1hou a Kettlebell<\/h2>\n<p>Toto 45minutov\u00e9 cvi\u010den\u00ed s vlastn\u00ed v\u00e1hou a kettlebellem za\u010dnete zah\u0159\u00edvac\u00ed rutinou, abyste rozproudili krev a nasm\u011brovali v\u00e1s na vysoce intenzivn\u00ed kardio cvi\u010den\u00ed.<\/p>\n<p>Pot\u00e9, co se zah\u0159ejete, zah\u00e1j\u00edte toto 45minutov\u00e9 cvi\u010den\u00ed slo\u017een\u00e9 ze dvou okruh\u016f skl\u00e1daj\u00edc\u00edch se z kombinace cvi\u010den\u00ed s vlastn\u00ed v\u00e1hou a cvi\u010den\u00edm s kettlebell.<\/p>\n<p>Dokon\u010den\u00ed ka\u017ed\u00e9ho okruhu by m\u011blo trvat asi 13 minut s p\u0159id\u00e1n\u00edm 2 minut na odpo\u010dinek na konci prvn\u00edho okruhu a p\u0159ed za\u010d\u00e1tkem druh\u00e9ho okruhu.<\/p>\n<p>V\u0161imn\u011bte si, \u017ee byste se m\u011bli sna\u017eit prov\u00e9st co nejv\u00edce opakov\u00e1n\u00ed pro ka\u017edou cvi\u010debn\u00ed rutinu s vlastn\u00ed v\u00e1hou nebo s kettlebellem v ka\u017ed\u00e9m okruhu a po\u010det opakov\u00e1n\u00ed, kter\u00fd jste schopni prov\u00e9st, by m\u011bl b\u00fdt proveden v r\u00e1mci jedn\u00e9 minuty povolen\u00e9ho pro ka\u017ed\u00fd tr\u00e9nink v okruhu.<\/p>\n<p>Ne\u017e p\u0159ejdete z jednoho cvi\u010den\u00ed na druh\u00e9, na kr\u00e1tkou chv\u00edli si alespo\u0148 20 sekund odpo\u010dinete a pot\u00e9 zakon\u010d\u00edte toto dom\u00e1c\u00ed cvi\u010den\u00ed s d\u016frazem na proveden\u00ed s\u00e9rie ochlazovac\u00edch pohyb\u016f t\u011bla.<\/p>\n<h2>5 Kettlebell cvi\u010den\u00ed k proveden\u00ed<\/h2>\n<p>V\u00e1\u0161 okruh by se m\u011bl skl\u00e1dat z p\u011bti cvik\u016f s kettlebellem, jmenovit\u011b;<\/p>\n<h3>Kettlebell Halo<\/h3>\n<p>Toto cvi\u010den\u00ed s kettlebellem je ur\u010deno k procvi\u010den\u00ed horn\u00ed \u010d\u00e1sti zad, delt\u016f, past\u00ed, rot\u00e1torov\u00fdch man\u017eet a pa\u017e\u00ed. Udr\u017eujte si dobrou formu p\u0159i prov\u00e1d\u011bn\u00ed tohoto cviku t\u00edm, \u017ee budete m\u00edt pevn\u00e9 j\u00e1dro b\u011bhem cel\u00e9ho pohybu a va\u0161e boky z\u016fstanou tak\u00e9 stabiln\u00ed.<\/p>\n<p>Ujist\u011bte se, \u017ee pohybujete rameny, i kdy\u017e rozkl\u00e1d\u00e1te v\u00e1hu kettlebellu kolem cel\u00e9ho kruhu va\u0161eho pohybu kolem hlavy a ne, aby se hlava pohybovala kolem kettlebellu.<\/p>\n<p>Udr\u017eujte bradu naho\u0159e, i kdy\u017e se vyhnete sc\u00e9n\u00e1\u0159i, kdy je kettlebell zvednut ve vzd\u00e1lenosti, kter\u00e1 je p\u0159\u00edli\u0161 daleko od va\u0161\u00ed hlavy.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3452\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Halo.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Halo.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Halo-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Halo-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Halo-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Halo-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Halo-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Halo-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Halo-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Halo-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Halo-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Halo-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>Kettlebell Swing<\/h3>\n<p>Chcete-li prov\u00e9st kotevn\u00ed \u0161vih, za\u010dn\u011bte um\u00edst\u011bn\u00edm lehk\u00e9ho a\u017e st\u0159edn\u011b velk\u00e9ho kettlebellu mezi spodn\u00ed stehno nebo kolena. Udr\u017eujete si dobrou formu, kdy\u017e \u0161vihnete s kettlebellem nahoru t\u00edm, \u017ee zapoj\u00edte j\u00e1dro a vyu\u017eijete sv\u00e9 boky k p\u00e1kov\u00e9mu efektu.<\/p>\n<p>P\u0159i \u0161vihu nahoru pou\u017e\u00edvejte pa\u017ee pouze jako popruhy nebo jako formu p\u00e1ky pro kettlebell. D\u00e1vejte pozor na ovl\u00e1d\u00e1n\u00ed \u0161vihu s kettlebellem, zvl\u00e1\u0161t\u011b kdy\u017e dos\u00e1hne vrcholu \u0161vihov\u00e9ho pohybu a kdy\u017e jej gravitace vr\u00e1t\u00ed zp\u011bt do v\u00fdchoz\u00ed polohy.<\/p>\n<h3>Kettlebell Row<\/h3>\n<p>Cvi\u010den\u00ed s kettlebellem je podobn\u00e9 jako cvi\u010den\u00ed s jednoru\u010dkami s tou v\u00fdjimkou, \u017ee v\u00e1hu poci\u0165ujete t\u011bsn\u011b pod rukojet\u00ed.<\/p>\n<p>Pokud chcete prov\u00e9st jednoru\u010dn\u00ed kotl\u00edkovou \u0159adu, mus\u00edte se trochu p\u0159edklonit s neaktivn\u00ed pa\u017e\u00ed um\u00edst\u011bnou bu\u010f na nehybn\u00e9m stabiln\u00edm p\u0159edm\u011btu, jako je \u017eidle nebo na koleno.<\/p>\n<p>Pot\u00e9 vyt\u00e1hnete kettlebell tak daleko, jak jen dok\u00e1\u017eete, a p\u0159itom stejn\u00fdm pohybem stahujete svaly na z\u00e1dech.<\/p>\n<p>Jakmile dos\u00e1hnete vrcholu zdvihu, jemn\u011b spus\u0165te kettlebell do v\u00fdchoz\u00ed polohy a p\u0159itom zcela nat\u00e1hn\u011bte ruku. Tr\u00e9nujte jednu stranu po dobu 30 sekund, ne\u017e p\u0159epn\u011bte na druhou stranu a prov\u00e1d\u011bjte stejn\u00fd po\u010det opakov\u00e1n\u00ed cvi\u010den\u00ed s jednoru\u010dkami s kettlebellem po dobu dal\u0161\u00edch 30 sekund.<\/p>\n<h3>Goblet Squat<\/h3>\n<p>P\u0159i prov\u00e1d\u011bn\u00ed goblet d\u0159epu m\u00e1te dovoleno dr\u017eet se kettlebellu, kdekoli se c\u00edt\u00edte nejpohodln\u011bji, co\u017e m\u016f\u017ee b\u00fdt na spodn\u00ed stran\u011b kettlebellu nebo na roz\u00edch (nebo po stran\u00e1ch rukojeti).<\/p>\n<p>Pro toto cvi\u010den\u00ed mus\u00edte lehk\u00fd nebo st\u0159edn\u011b velk\u00fd kettlebell zvedat do v\u00fd\u0161ky ramen, i kdy\u017e se p\u0159i tom d\u0159epujete. Va\u0161e d\u0159epy by m\u011bly b\u00fdt pomal\u00e9 a takov\u00e9, \u017ee va\u0161e stehna budou v rovnob\u011b\u017en\u00e9m \u00fahlu se zem\u00ed, ne\u017e se rychle pohnete zp\u011bt nahoru a z\u00e1rove\u0148 si udr\u017e\u00edte pohodln\u00e9 dr\u017een\u00ed a kontrolu nad kettlebellem. Ujist\u011bte se, \u017ee prov\u00e1d\u00edte d\u0159ep s poh\u00e1rem spr\u00e1vn\u011b, jinak byste nedok\u00e1zali sklidit zisky, kter\u00e9 toto cvi\u010den\u00ed p\u0159in\u00e1\u0161\u00ed.<\/p>\n<h3>Kettlebell Single Leg Deadlift<\/h3>\n<p>K proveden\u00ed cviku mrtv\u00e9ho tahu jedn\u00e9 nohy s kettlebellem mus\u00edte dr\u017eet kettlebell v jedn\u00e9 ruce. Pokud nap\u0159\u00edklad dr\u017e\u00edte kettlebell v prav\u00e9 ruce, mus\u00edte d\u00e1t pravou nohu dozadu, zat\u00edmco tr\u00e9nujete levou.<\/p>\n<p>Stejn\u011b tak, pokud dr\u017e\u00edte kettlebell v lev\u00e9 ruce, pak by m\u011bla b\u00fdt va\u0161e lev\u00e1 noha polo\u017een\u00e1 dozadu, zat\u00edmco tr\u00e9nujete pravou.<\/p>\n<p>Za\u010dnete postupn\u00fdm spou\u0161t\u011bn\u00edm kettlebell dol\u016f, co\u017e m\u00e1 za n\u00e1sledek prota\u017een\u00ed hamstringu. Pokud pou\u017eijete levou ruku, v\u00e1\u0161 prav\u00fd hamstring bude nata\u017een, zat\u00edmco pokud pou\u017eijete pravou ruku ke sn\u00ed\u017een\u00ed kettlebellu, bude nata\u017een v\u00e1\u0161 lev\u00fd hamstring. V\u011bnujte p\u0159i tom celkem 30 sekund ka\u017ed\u00e9 ruce procvi\u010dov\u00e1n\u00edm lev\u00e9ho a prav\u00e9ho hamstringu.<\/p>\n<p>Kdy\u017e spou\u0161t\u00edte kettlebell levou nebo pravou rukou, pokuste se dotknout se z\u00e1va\u017e\u00edm zem\u011b. Pokud to nen\u00ed mo\u017en\u00e9, sna\u017ete se sn\u00ed\u017eit kettlebell tak n\u00edzko, jak jen to jde, a p\u0159itom c\u00edt\u00edte, jak se va\u0161e hamstring (lev\u00fd nebo prav\u00fd) natahuje.<\/p>\n<p>V situaci, kdy je pro v\u00e1s snadn\u00e9 sn\u00ed\u017eit v\u00e1hu kettlebell na zem, m\u016f\u017eete zv\u00fd\u0161it rozsah pohybu t\u00edm, \u017ee se postav\u00edte na stup\u00ednek.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3453\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Single-Leg-Deadlift.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Single-Leg-Deadlift.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Single-Leg-Deadlift-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Single-Leg-Deadlift-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Single-Leg-Deadlift-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Single-Leg-Deadlift-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Single-Leg-Deadlift-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Single-Leg-Deadlift-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Single-Leg-Deadlift-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Single-Leg-Deadlift-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Single-Leg-Deadlift-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Single-Leg-Deadlift-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>45minutov\u00e9 dom\u00e1c\u00ed cvi\u010den\u00ed s t\u011blesnou v\u00e1hou a Kettlebell pro za\u010d\u00e1te\u010dn\u00edky<\/h2>\n<p>N\u00ed\u017ee uveden\u00e1 tabulka ukazuje celkem deset cvik\u016f, p\u011bt cvik\u016f s kettlebellem a p\u011bt cvik\u016f s vlastn\u00ed v\u00e1hou. P\u0159ed za\u010d\u00e1tkem cvi\u010den\u00ed budete tyto cviky st\u0159\u00eddat a odpo\u010d\u00edvat alespo\u0148 20 sekund.<\/p>\n<p>Na konci dne v\u00e1m tato rutina dom\u00e1c\u00edho cvi\u010den\u00ed pom\u016f\u017ee stimulovat ztr\u00e1tu tuku a z\u00e1rove\u0148 podpo\u0159\u00ed n\u00e1r\u016fst svalov\u00e9 hmoty a s\u00edly.<\/p>\n<table width=\"0\">\n<tbody>\n<tr>\n<td width=\"312\">CVI\u010cEN\u00cd<\/td>\n<td width=\"312\">SHRNUT\u00cd TR\u00c9NINKU<\/td>\n<\/tr>\n<tr>\n<td width=\"312\">Push Up<\/td>\n<td width=\"312\">Toto cvi\u010den\u00ed s vlastn\u00ed vahou t\u011bla, kter\u00e9 tr\u00e9nuje z\u00e1kladn\u00ed svaly, p\u0159edn\u00ed deltov\u00fd sval, triceps a prsn\u00ed svaly (mal\u00e9 a velk\u00e9). Toto cvi\u010den\u00ed byste m\u011bli prov\u00e1d\u011bt po dobu 60 sekund.<\/td>\n<\/tr>\n<tr>\n<td width=\"312\">Kettlebell Halo<\/td>\n<td width=\"312\">Kettlebell halo cvi\u010den\u00ed procvi\u010d\u00ed va\u0161e j\u00e1dro, vzp\u0159imovac\u00ed p\u00e1te\u0159, horn\u00ed \u010d\u00e1st zad a ramenn\u00ed svaly. Prov\u00e1d\u011bjte toto cvi\u010den\u00ed po dobu 60 sekund s 30 sekundami v\u011bnovan\u00fdmi ka\u017ed\u00e9mu sm\u011bru.<\/td>\n<\/tr>\n<tr>\n<td width=\"312\">Zved\u00e1n\u00ed nohou v le\u017ee<\/td>\n<td width=\"312\">Cvi\u010den\u00ed zved\u00e1n\u00ed nohou vle\u017ee je \u00fa\u010dinn\u00e9 p\u0159i procvi\u010dov\u00e1n\u00ed va\u0161ich postur\u00e1ln\u00edch sval\u016f, co\u017e jsou hlubok\u00e9 svalov\u00e9 skupiny um\u00edst\u011bn\u00e9 ve va\u0161ich z\u00e1dech, p\u00e1nvi a b\u0159i\u0161e. Toto cvi\u010den\u00ed s vlastn\u00ed vahou byste m\u011bli prov\u00e1d\u011bt po dobu 60 sekund.<\/td>\n<\/tr>\n<tr>\n<td width=\"312\">Kettlebell Swing<\/td>\n<td width=\"312\">Kettlebell Swings v\u00e1m pom\u016f\u017ee zlep\u0161it va\u0161i s\u00edlu \u00fachopu p\u0159i procvi\u010dov\u00e1n\u00ed sval\u016f pod\u00e9l zadn\u00edho \u0159et\u011bzce, v\u010detn\u011b horn\u00ed \u010d\u00e1sti zad, vzp\u0159imova\u010d\u016f p\u00e1te\u0159e, h\u00fd\u017e\u010fov\u00fdch sval\u016f a hamstring\u016f. M\u011bli byste ud\u011blat co nejv\u00edce opakov\u00e1n\u00ed do 60 sekund.<\/td>\n<\/tr>\n<tr>\n<td width=\"312\">B\u0159i\u0161n\u00ed crunch<\/td>\n<td width=\"312\">Abdominal Crunch je z\u00e1kladn\u00ed cvi\u010den\u00ed, kter\u00e9 procvi\u010d\u00ed va\u0161e b\u0159i\u0161n\u00ed svaly, stejn\u011b jako \u0161ikm\u00e9 svaly, boky, spodn\u00ed \u010d\u00e1st zad a p\u00e1nevn\u00ed svaly. V\u011bnujte tomuto cvi\u010den\u00ed 60 sekund.<\/td>\n<\/tr>\n<tr>\n<td width=\"312\">Kettlebell Row<\/td>\n<td width=\"312\">Cvi\u010den\u00ed s kettlebell je skv\u011bl\u00e9 pro tr\u00e9nink biceps\u016f, zad, koso\u010dtverc\u016f, b\u0159i\u0161n\u00edch sval\u016f a past\u00ed. M\u011bli byste ud\u011blat co nejv\u00edce opakov\u00e1n\u00ed do 60 sekund s 30 sekundami str\u00e1ven\u00fdmi na ka\u017ed\u00e9 stran\u011b.<\/td>\n<\/tr>\n<tr>\n<td width=\"312\">Bodyweight Jump Squat<\/td>\n<td width=\"312\">Tr\u00e9nujte sv\u00e1 l\u00fdtka, hamstringy, h\u00fd\u017e\u010fov\u00e9 svaly, \u010dty\u0159kolky, j\u00e1dro, pa\u017ee a horn\u00ed \u010d\u00e1st t\u011bla pomoc\u00ed 60 sekund skok\u016f z d\u0159epu s vlastn\u00ed hmotnost\u00ed.<\/td>\n<\/tr>\n<tr>\n<td width=\"312\">Kettlebell Goblet Squat<\/td>\n<td width=\"312\">Goblet d\u0159epy procvi\u010d\u00ed va\u0161e \u010dty\u0159kolky, h\u00fd\u017e\u010fov\u00e9 svaly, l\u00fdtka, j\u00e1dro a pa\u017ee a z\u00e1rove\u0148 zlep\u0161\u00ed va\u0161i s\u00edlu \u00fachopu. M\u011bli byste prov\u00e9st tolik opakov\u00e1n\u00ed, kolik m\u016f\u017eete za 60 sekund.<\/td>\n<\/tr>\n<tr>\n<td width=\"312\">St\u0159\u00eddav\u00fd v\u00fdpad t\u011blesn\u00e9 hmotnosti<\/td>\n<td width=\"312\">Toto cvi\u010den\u00ed pos\u00edl\u00ed svaly doln\u00ed \u010d\u00e1sti t\u011bla a z\u00e1rove\u0148 stabilizuje \u0161ikm\u00e9 svaly a b\u0159icho. V\u011bnujte tomuto cvi\u010den\u00ed 60 sekund.<\/td>\n<\/tr>\n<tr>\n<td width=\"312\">Kettlebell Mrtv\u00fd tah jedn\u00e9 nohy<\/td>\n<td width=\"312\">Pomoc\u00ed tohoto cvi\u010den\u00ed m\u016f\u017eete zlep\u0161it sv\u00e9 h\u00fd\u017e\u010fov\u00e9 svaly, pohyblivost ky\u010dl\u00ed, rovnov\u00e1hu a koordinaci a s\u00edlu j\u00e1dra. M\u011bli byste ud\u011blat tolik opakov\u00e1n\u00ed, kolik m\u016f\u017eete za 60 sekund s 30 sekundami str\u00e1ven\u00fdmi na ka\u017ed\u00e9 stran\u011b.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Str\u00e1vte 9 minut ve f\u00e1zi ochlazov\u00e1n\u00ed<\/h2>\n<p>Na za\u010d\u00e1tku t\u00e9to cvi\u010debn\u00ed rutiny byste m\u011bli v\u011bnovat asi 10 minut stre\u010dinku a aktiva\u010dn\u00edmu zah\u0159\u00e1t\u00ed. P\u0159idejte t\u011bchto 10 minut ke 13 minut\u00e1m str\u00e1ven\u00fdm na ka\u017ed\u00e9m ze dvou okruh\u016f a m\u00e1te celkem str\u00e1ven\u00fdch 36 minut.<\/p>\n<p>Nyn\u00ed v\u00e1m zbude asi 9 minut na f\u00e1zi ochlazov\u00e1n\u00ed, kter\u00e1 se v podstat\u011b skl\u00e1d\u00e1 z protahovac\u00edch a hlubok\u00fdch dechov\u00fdch cvi\u010den\u00ed zam\u011b\u0159en\u00fdch na regulaci srde\u010dn\u00ed frekvence a t\u011blesn\u00e9 teploty na norm\u00e1ln\u00ed \u00farove\u0148 po 36 minut\u00e1ch intenzivn\u00edho cvi\u010den\u00ed s vlastn\u00ed v\u00e1hou a cvi\u010den\u00edm s kettlebellem.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3454\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/cool-down-phase.png\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/cool-down-phase.png 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/cool-down-phase-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/cool-down-phase-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/cool-down-phase-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/cool-down-phase-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/cool-down-phase-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/cool-down-phase-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/cool-down-phase-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/cool-down-phase-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/cool-down-phase-728x407.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/cool-down-phase-608x340.png 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h2>Z\u00e1v\u011br<\/h2>\n<p>Tuto 45minutovou rutinu cvi\u010den\u00ed s plnou t\u011blesnou hmotnost\u00ed a kettlebell byste m\u011bli prov\u00e1d\u011bt celkem t\u0159ikr\u00e1t t\u00fddn\u011b. Tato rutina by m\u011bla tvo\u0159it v\u00e1\u0161 hlavn\u00ed kardio tr\u00e9nink a m\u011bla by b\u00fdt prov\u00e1d\u011bna po dobu 8 t\u00fddn\u016f.<\/p>\n<p>B\u011bhem t\u00e9to doby byste m\u011bli b\u00fdt sv\u011bdky v\u00fdrazn\u00e9ho zlep\u0161en\u00ed sv\u00e9ho fyzick\u00e9ho vzhledu, co\u017e jist\u011b poc\u00edt\u00edte a budete vypadat upraven\u011bj\u0161\u00ed ne\u017e d\u0159\u00edve, se zaru\u010den\u00fdm \u00fabytkem t\u011blesn\u00e9ho tuku, s\u00edly a p\u0159\u00edr\u016fstky \u010dist\u00e9 svalov\u00e9 hmoty.<\/p>\n<p>Pokud chcete v\u00edce informac\u00ed o tom, jak postupovat p\u0159i prov\u00e1d\u011bn\u00ed tohoto 45minutov\u00e9ho cvi\u010den\u00ed s plnou t\u011blesnou v\u00e1hou a kettlebell, m\u016f\u017eete se dnes obr\u00e1tit na IFBB PRO v Anabolic Coach.<\/p>","protected":false},"excerpt":{"rendered":"<p>S touto 45minutovou cvi\u010debn\u00ed rutinou pro za\u010d\u00e1te\u010dn\u00edky s plnou t\u011blesnou v\u00e1hou a s kettlebellem budete schopni shodit p\u0159ebyte\u010dn\u00fd t\u011blesn\u00fd tuk a z\u00e1rove\u0148 si vybudovat svaly, s\u00edlu a vytrvalost. Kr\u00e1sa tohoto cvi\u010debn\u00edho re\u017eimu spo\u010d\u00edv\u00e1 v tom, \u017ee jej m\u016f\u017eete prov\u00e1d\u011bt doma nebo ve sv\u00e9 m\u00edstn\u00ed posilovn\u011b bu\u010f po intenzivn\u00edm silov\u00e9m tr\u00e9ninku [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/ztrata-tuku-pro-zeny-s-plnou-telesnou-hmotnosti-a-cvicenim-s-kettlebellem-pro-zacatecniky\/\">V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":3466,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[72,73],"tags":[],"class_list":{"0":"post-3445","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-diet-and-fat-loss","8":"category-womens"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Quick Fat Loss for Women with a 45 Minute Full Bodyweight and Kettlebell BeginnerWorkout Routine - 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