{"id":3805,"date":"2024-11-13T14:00:11","date_gmt":"2024-11-13T14:00:11","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3805"},"modified":"2024-11-20T19:26:21","modified_gmt":"2024-11-20T19:26:21","slug":"get-over-gymtimidation-as-a-newbie-with-shy-girl-workouts","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/prekonejte-zastrasovani-jako-novacek-s-stydlivym-divcim-cvicenim\/","title":{"rendered":"P\u0159ekonejte gymnastiku jako nov\u00e1\u010dek pomoc\u00ed cvi\u010den\u00ed pro stydliv\u00e9 d\u00edvky"},"content":{"rendered":"

Ne ka\u017ed\u00fd m\u00e1 chu\u0165 cvi\u010dit v m\u00edstn\u00ed posilovn\u011b \u2013 to je fakt! Pravdou je, \u017ee mnoho lid\u00ed je stydliv\u00fdch a d\u00e1v\u00e1 p\u0159ednost tr\u00e9ninku v soukrom\u00ed a v pohodl\u00ed domova. Ne ka\u017ed\u00fd v\u0161ak v\u00ed, kde za\u010d\u00edt, proto\u017ee nen\u00ed neobvykl\u00e9, \u017ee si za\u010d\u00e1te\u010dn\u00edci mysl\u00ed, \u017ee sv\u00fdch kondi\u010dn\u00edch a v\u00fdkonnostn\u00edch c\u00edl\u016f mohou dos\u00e1hnout pouze cvi\u010den\u00edm v posilovn\u011b a tr\u00e9ninkem na \u010dink\u00e1ch.<\/p>\n

Nicm\u00e9n\u011b, pokud jste nov\u00e1\u010dek, kter\u00fd \u010dte tento p\u0159\u00edsp\u011bvek a c\u00edt\u00edte se zastra\u0161eni ostatn\u00edmi n\u00e1v\u0161t\u011bvn\u00edky posilovny, kdy\u017e jste ve va\u0161\u00ed m\u00edstn\u00ed t\u011blocvi\u010dn\u011b, pak jste na spr\u00e1vn\u00e9m m\u00edst\u011b, proto\u017ee v tomto \u010dl\u00e1nku v\u00e1m vysv\u011btl\u00edme, o \u010dem jsou cvi\u010den\u00ed pro stydliv\u00e9 d\u00edvky. Vypust\u00edme tak\u00e9 vzorek, kter\u00fd si m\u016f\u017eete hned te\u010f osvojit a za\u010d\u00edt svou fitness cestu.<\/p>\n

Co jsou cvi\u010den\u00ed pro Shy Girl pro nov\u00e1\u010dky?<\/h2>\n

U\u017e jste n\u011bkdy sly\u0161eli o gymtimidation? Toto je vymy\u0161len\u00e9 slovo, kter\u00e9 kombinuje posilovnu a zastra\u0161ov\u00e1n\u00ed. V podstat\u011b shrnuje to, co mnoho lid\u00ed c\u00edt\u00ed, kdy\u017e poprv\u00e9 vstoup\u00ed do posilovny, kde je v\u00e1m nep\u0159\u00edjemn\u00e9 vykon\u00e1vat vlastn\u00ed cvi\u010debn\u00ed rutinu kv\u016fli strachu z kontroly, odsuzov\u00e1n\u00ed a vylo\u017een\u011b poni\u017eov\u00e1n\u00ed ze strany jin\u00fdch zku\u0161en\u011bj\u0161\u00edch fitness nad\u0161enc\u016f a kulturist\u016f sd\u00edlej\u00edc\u00edch posilovnu.<\/p>\n

Zat\u00edmco mnoho kulturist\u016f je p\u0159\u00e1telsk\u00fdch, spolupracuj\u00edc\u00edch a skute\u010dn\u00fdm zdrojem mentorstv\u00ed, v\u017edy se najde p\u00e1r vyvolen\u00fdch, kte\u0159\u00ed by mohli b\u00fdt o\u0161kliv\u00ed v\u016f\u010di ostatn\u00edm lidem, zejm\u00e9na nov\u00e1\u010dk\u016fm nebo t\u011bm, kter\u00e9 vn\u00edmaj\u00ed jako fyzicky m\u00e9n\u011bcenn\u00e9.<\/p>\n

A i kdy\u017e v\u00e1s ne\u0161ikanuje zku\u0161en\u011bj\u0161\u00ed kamar\u00e1d z posilovny, st\u00e1le v\u00e1s nep\u0159ekvap\u00ed, \u017ee se nec\u00edt\u00edte dob\u0159e ve svalech s vypoukl\u00fdmi hromotluky, kte\u0159\u00ed po v\u00e1s cht\u011bj\u00ed pou\u017e\u00edvat r\u016fzn\u00e9 t\u011blocvi\u010dn\u00e9 n\u00e1\u0159ad\u00ed.<\/p>\n

Tak\u017ee v tomto sc\u00e9n\u00e1\u0159i pro v\u00e1s m\u016f\u017ee b\u00fdt lep\u0161\u00ed zvolit si tr\u00e9nink v pohodln\u011bj\u0161\u00edm prost\u0159ed\u00ed s dom\u00e1c\u00edm cvi\u010den\u00edm.<\/p>\n

Tady se m\u016f\u017ee hodit cvi\u010den\u00ed pro stydliv\u00e9 d\u00edvky.<\/p>\n

Pokud jste aktivn\u00ed na platform\u00e1ch soci\u00e1ln\u00edch m\u00e9di\u00ed, jako je TikTok, mo\u017en\u00e1 ji\u017e zn\u00e1te tento jednoduch\u00fd cvi\u010debn\u00ed pl\u00e1n, kter\u00fd nevy\u017eaduje vystaven\u00ed \u017e\u00e1dn\u00e9mu standardn\u00edmu nebo pokro\u010dil\u00e9mu vybaven\u00ed pro kulturistiku a lze jej prov\u00e1d\u011bt p\u0159\u00edmo v pohodl\u00ed va\u0161eho domova. Tato cvi\u010debn\u00ed rutina pro za\u010d\u00e1te\u010dn\u00edky je navr\u017eena tak, aby v\u00e1m pomohla budovat si sebev\u011bdom\u00ed<\/a> ani\u017e byste m\u011bli pocit, \u017ee cel\u00fd sv\u011bt sleduje v\u00e1\u0161 pokrok.<\/p>\n

S plach\u00fdmi d\u00edv\u010d\u00edmi cvi\u010den\u00edmi procvi\u010d\u00edte cel\u00e9 sv\u00e9 t\u011blo s d\u016frazem na prov\u00e1d\u011bn\u00ed skute\u010dn\u011b z\u00e1kladn\u00edch cvik\u016f s vlastn\u00ed v\u00e1hou nebo cvi\u010den\u00ed s n\u00edzk\u00fdm vybaven\u00edm, abyste z\u00edskali svalovou hmotu, vytrvalost a s\u00edlu.<\/p>\n

Popularita cvi\u010den\u00ed plach\u00fdch d\u00edvek ka\u017ed\u00fdm dnem stoup\u00e1, zejm\u00e9na na soci\u00e1ln\u00edch s\u00edt\u00edch a tento n\u00e1hl\u00fd n\u00e1r\u016fst lze p\u0159ipsat pouze pandemii COVID p\u0159ed n\u011bkolika lety, kdy byli v\u0161ichni nuceni tr\u00e9novat doma, a tak tato kondi\u010dn\u00ed rutina na budov\u00e1n\u00ed sebev\u011bdom\u00ed z\u00edskala masivn\u00ed n\u00e1sleduj\u00edc\u00ed pro svou inkluzivitu, dostupnost a jednoduchost. Ve skute\u010dnosti je to dnes st\u00e1le jeden z nejpopul\u00e1rn\u011bj\u0161\u00edch fitness trend\u016f TikTok s hashtagem \u2013 #shygirlworkout.<\/p>\n

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Kulturistika v\u00fdhody dom\u00e1c\u00edho fitness pro za\u010d\u00e1te\u010dn\u00edky<\/h2>\n

Existuje n\u011bkolik v\u00fdhod, kter\u00e9 m\u016f\u017eete z\u00edskat t\u00edm, \u017ee budete cvi\u010dit stydliv\u00e1 d\u00edvka z domova. Jak ji\u017e bylo zm\u00edn\u011bno, dom\u00e1c\u00ed fitness cvi\u010den\u00ed v\u00e1m m\u016f\u017ee pomoci vybudovat si sebev\u011bdom\u00ed, proto\u017ee budete moci prov\u00e1d\u011bt cvi\u010den\u00ed na budov\u00e1n\u00ed sval\u016f, s\u00edly a vytrvalosti bez odsuzuj\u00edc\u00edch o\u010d\u00ed ciz\u00edch lid\u00ed.<\/p>\n

M\u016f\u017eete tak\u00e9 tr\u00e9novat sv\u00fdm vlastn\u00edm tempem, proto\u017ee nesd\u00edl\u00edte vybaven\u00ed s mnoha lidmi podle p\u0159\u00edsn\u00e9 \u010dasov\u00e9 osy. I kdy\u017e se m\u016f\u017ee zd\u00e1t, \u017ee tento \u010dl\u00e1nek klade d\u016fraz na tr\u00e9nink doma, je t\u0159eba \u0159\u00edci, \u017ee cvi\u010den\u00ed pro stydliv\u00e9 d\u00edvky se nemus\u00ed omezovat pouze na m\u00edsto va\u0161eho bydli\u0161t\u011b.<\/p>\n

Cvi\u010debn\u00ed rutiny pro budov\u00e1n\u00ed sebev\u011bdom\u00ed m\u016f\u017eete skute\u010dn\u011b prov\u00e1d\u011bt prakticky kdekoli, v\u010detn\u011b kancel\u00e1\u0159sk\u00fdch prostor, pokud v\u00e1m to vyhovuje.<\/p>\n

D\u00edky tomu jsou tr\u00e9ninky plach\u00fdch d\u00edvek vysoce adaptabiln\u00ed a flexibiln\u00ed fitness rutina, kterou je t\u0159eba dodr\u017eovat.<\/p>\n

A co v\u00edc, tento fitness pl\u00e1n nem\u00e1 \u017e\u00e1dn\u00e9 demografick\u00e9 omezen\u00ed, proto\u017ee ho mohou vyzkou\u0161et lid\u00e9 v\u0161ech ras, v\u011bk\u016f a pohlav\u00ed.<\/p>\n

V\u0161estrann\u00e1 povaha cvi\u010den\u00ed plach\u00fdch d\u00edvek z n\u011bj d\u011bl\u00e1 skute\u010dnou atrakci pro v\u0161echny lidi v celosv\u011btov\u00e9m m\u011b\u0159\u00edtku.<\/p>\n

Krom\u011b toho se jako tr\u00e9ninkov\u00e1 rutina s n\u00edzk\u00fdm vybaven\u00edm nemus\u00edte b\u00e1t investovat do n\u00e1kladn\u00e9ho vybaven\u00ed do posilovny, kter\u00e9 m\u016f\u017ee zanechat hlubokou d\u00edru ve va\u0161\u00ed kapse.<\/p>\n

Va\u0161e schopnost efektivn\u011b tr\u00e9novat doma pro svalovou hmotu, vytrvalost a p\u0159\u00edr\u016fstky s\u00edly<\/a> je prost\u011b ide\u00e1ln\u00ed a pro v\u011bt\u0161inu lid\u00ed velmi pohodln\u00fd.<\/p>\n

Jednoduch\u00e1 cvi\u010debn\u00ed rutina pro za\u010d\u00e1te\u010dn\u00edky, kterou m\u016f\u017eete vyzkou\u0161et doma!<\/h2>\n

Dob\u0159e, tak\u017ee te\u010f, kdy\u017e v\u00edte, o \u010dem je cvi\u010den\u00ed pro stydliv\u00e9 d\u00edvky, v\u010detn\u011b n\u011bkter\u00fdch v\u00fdhod, kter\u00e9 nab\u00edz\u00ed, mo\u017en\u00e1 budete cht\u00edt v\u011bd\u011bt, jakou rutinu dom\u00e1c\u00edho cvi\u010den\u00ed si dnes m\u016f\u017eete osvojit.<\/p>\n

Sestavili jsme jednoduch\u00fd cvi\u010debn\u00ed pl\u00e1n pro ka\u017ed\u00e9ho nov\u00e1\u010dka, kter\u00fd chce za\u010d\u00edt s minim\u00e1ln\u00edm vybaven\u00edm. Tento pl\u00e1n dom\u00e1c\u00edho tr\u00e9ninku bere v \u00favahu mo\u017en\u00e1 \u010dasov\u00e1 omezen\u00ed zp\u016fsoben\u00e1 dom\u00e1c\u00edmi nebo pracovn\u00edmi povinnostmi. Za t\u00edmto \u00fa\u010delem v\u00e1m n\u00ed\u017ee uveden\u00e1 uk\u00e1zkov\u00e1 tr\u00e9ninkov\u00e1 rutina zabere pouh\u00fdch 20 minut va\u0161eho \u010dasu.<\/p>\n

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5 minut zah\u0159\u00edv\u00e1n\u00ed<\/h3>\n

Za\u010dnete aktivac\u00ed a zah\u0159\u00edvac\u00ed rutinou, kter\u00e1 by m\u011bla zabrat 5 minut va\u0161eho \u010dasu. P\u0159ed jak\u00fdmkoli v\u011bt\u0161\u00edm cvi\u010den\u00edm je d\u016fle\u017eit\u00e9 prot\u00e1hnout kon\u010detiny a zah\u0159\u00e1t t\u011blo, abyste m\u011bli t\u011blo zah\u0159\u00e1t\u00e9 a p\u0159ede\u0161li svalov\u00fdm zran\u011bn\u00edm b\u011bhem hlavn\u00edho tr\u00e9ninku.<\/p>\n

M\u016f\u017eete si vyzkou\u0161et dynamick\u00fd stre\u010dink, kruhy pa\u017e\u00ed a dokonce i rozcvi\u010dky v pochodu, aby se v\u00e1m rozproudila krev ve svalech a srdce se v\u00e1m rozbu\u0161ilo.<\/p>\n

10minutov\u00fd okruh<\/h3>\n

Kruh je tr\u00e9nink sest\u00e1vaj\u00edc\u00ed z \u0159ady a r\u016fzn\u00fdch cvik\u016f, kter\u00e9 se zam\u011b\u0159uj\u00ed na horn\u00ed, doln\u00ed nebo cel\u00e9 t\u011blo v jednom sezen\u00ed. V tomto okruhu se m\u016f\u017eete zam\u011b\u0159it na proveden\u00ed \u010dty\u0159 (4) r\u016fzn\u00fdch cvi\u010den\u00ed, kter\u00e1 v\u00e1m poskytnou a procvi\u010den\u00ed cel\u00e9ho t\u011bla<\/a>.<\/p>\n

D\u0159epy s t\u011blesnou hmotnost\u00ed<\/h4>\n

Prove\u010fte 2 sady po 15 opakov\u00e1n\u00edch d\u0159ep\u016f s t\u011blesnou hmotnost\u00ed, abyste procvi\u010dili sv\u00e9 j\u00e1dro sest\u00e1vaj\u00edc\u00ed ze sval\u016f erector spinae a \u0161ikm\u00fdch sval\u016f. D\u0159epy s t\u011blesnou hmotnost\u00ed tak\u00e9 pom\u00e1haj\u00ed procvi\u010dovat horn\u00ed a doln\u00ed \u010d\u00e1st t\u011bla, zejm\u00e9na adduktory, l\u00fdtka, h\u00fd\u017e\u010fov\u00e9 svaly a hamstringy. D\u0159epy s t\u011blesnou hmotnost\u00ed zlep\u0161\u00ed va\u0161e dr\u017een\u00ed t\u011bla, rovnov\u00e1hu, flexibilitu a s\u00edlu a z\u00e1rove\u0148 spaluj\u00ed kalorie.<\/p>\n

D\u0159epy s vlastn\u00ed vahou m\u016f\u017eete dnes d\u011blat doma tak, \u017ee se jednodu\u0161e postav\u00edte vzp\u0159\u00edmen\u011b s nohama rozkro\u010den\u00fdmi zhruba na \u0161\u00ed\u0159ku bok\u016f od sebe. Pot\u00e9 se sn\u00ed\u017e\u00edte z bok\u016f a pokr\u010d\u00edte kolena, jak to d\u011bl\u00e1te.<\/p>\n

Kdy\u017e pokr\u010d\u00edte kolena, zastavte se, jakmile si v\u0161imnete, \u017ee va\u0161e stehna jsou v rovnob\u011b\u017en\u00e9m \u00fahlu se zem\u00ed. Pr\u00e1v\u011b v tomto okam\u017eiku se vr\u00e1t\u00edte do v\u00fdchoz\u00ed pozice a zopakujete d\u0159ep.<\/p>\n

Glute Bridges<\/h4>\n

M\u011bli byste prov\u00e9st 2 sady po 15 opakov\u00e1n\u00edch, abyste vybudovali spodn\u00ed \u010d\u00e1st t\u011bla v\u010detn\u011b l\u00fdtek, j\u00e1dra, hamstring\u016f a samoz\u0159ejm\u011b h\u00fd\u017e\u010fov\u00fdch sval\u016f. Chcete-li \u00fasp\u011b\u0161n\u011b prov\u00e9st h\u00fd\u017e\u010fov\u00e9 mosty, mus\u00edte polo\u017eit z\u00e1da na zem s pa\u017eemi rovn\u011b na obou stran\u00e1ch t\u011bla, dlan\u011bmi se dot\u00fdkat zem\u011b a bl\u00edzko pat\u00e1m nohou.<\/p>\n

Va\u0161e nohy budou pokr\u010den\u00e9 s koleny sm\u011brem nahoru, zat\u00edmco va\u0161e z\u00e1da budou st\u00e1le rovn\u00e1 na zemi. V t\u00e9to pozici mus\u00edte zvedat boky a p\u0159itom ma\u010dkat abs.<\/p>\n

P\u0159i zved\u00e1n\u00ed bok\u016f nechte horn\u00ed \u010d\u00e1st zad, pa\u017ee a ruce na podlaze. Va\u0161e chodidla budou tak\u00e9 pevn\u011b uzemn\u011bna, proto\u017ee se zvednut\u00edm bok\u016f zat\u00e1hnete tak\u00e9 h\u00fd\u017ed\u011b.<\/p>\n

Sed\u00edc\u00ed zved\u00e1n\u00ed nohou<\/h4>\n

Se zved\u00e1n\u00edm nohou vsed\u011b procvi\u010d\u00edte kvadricepsy, j\u00e1dro, spodn\u00ed \u010d\u00e1st zad a boky. M\u011bli byste ud\u011blat 2 sady po 12 opakov\u00e1n\u00edch tohoto cvi\u010den\u00ed.<\/p>\n

Chcete-li prov\u00e1d\u011bt zved\u00e1n\u00ed nohou v sed\u011b, mus\u00edte se posadit, nat\u00e1hnout ruce a nohy s rukama do strany a nohama p\u0159\u00edmo vp\u0159ed. Udr\u017eujte z\u00e1da rovn\u00e1 a zvedn\u011bte jednu nohu co nejv\u00fd\u0161e, ani\u017e byste oh\u00fdbali z\u00e1da.<\/p>\n

Zved\u00e1n\u00ed bo\u010dn\u00edch nohou ve stoje<\/h4>\n

Prove\u010fte 2 sady po 12 opakov\u00e1n\u00edch zved\u00e1n\u00ed nohou ve stoji, abyste procvi\u010dili flexory ky\u010dle, kvadricepsy a j\u00e1dro, abyste zlep\u0161ili rovnov\u00e1hu, dr\u017een\u00ed t\u011bla, pohyblivost ky\u010dl\u00ed a s\u00edlu j\u00e1dra.<\/p>\n

Chcete-li prov\u00e9st toto cvi\u010den\u00ed, za\u010dn\u011bte t\u00edm, \u017ee se postav\u00edte pouze na jednu nohu, zat\u00edmco se budete n\u011b\u010deho op\u00edrat, zvednete druhou nohu do strany a budete m\u00edt prsty na nohou dop\u0159edu. Zkuste zvednutou nohu udr\u017eet a\u017e 10 sekund.<\/p>\n

5minutov\u00e1 perioda ochlazov\u00e1n\u00ed<\/h3>\n

Jakmile skon\u010d\u00edte se sv\u00fdm obvodem, zah\u00e1j\u00edte f\u00e1zi ochlazov\u00e1n\u00ed, kde jemn\u011b uprav\u00edte sv\u00e9 t\u011blo do stavu odpo\u010dinku po intenzivn\u00edm tr\u00e9ninku prov\u00e1d\u011bn\u00edm protahovac\u00edch cvi\u010den\u00ed, kter\u00e1 jsou prim\u00e1rn\u011b zam\u011b\u0159ena na svaly va\u0161ich pa\u017e\u00ed, bok\u016f a nohou. Prov\u00e1d\u011bjte tato protahovac\u00ed cvi\u010den\u00ed po dobu 5 minut.<\/p>\n

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Z\u00e1v\u011br<\/h2>\n

Tak\u017ee pokud jste ve vzru\u0161uj\u00edc\u00edm sv\u011bt\u011b fitness nov\u00e1\u010dkem a nechcete tr\u00e1vit \u010das v nejbli\u017e\u0161\u00ed posilovn\u011b, nen\u00ed to \u017e\u00e1dn\u00fd probl\u00e9m, proto\u017ee jako \u017eivotaschopnou alternativu m\u016f\u017eete pohodln\u011b za\u010d\u00edt cvi\u010dit stydliv\u00e9 d\u00edvky.<\/p>\n

Abyste se v\u0161ak z monot\u00f3nn\u00ed rutiny nenudili, m\u016f\u017eete sv\u00e1 cvi\u010den\u00ed prom\u00edchat a vhodn\u011b je obm\u011b\u0148ovat, jak uzn\u00e1te za vhodn\u00e9. Ale co je d\u016fle\u017eit\u011bj\u0161\u00ed, sna\u017ete se ze sv\u00fdch rutin dostat co nejv\u00edce z\u00e1bavy, proto\u017ee to je to, co v\u00e1s motivuje b\u00fdt konzistentn\u00ed.<\/p>\n

Pokud pot\u0159ebujete v\u00edce informac\u00ed o fitness pro za\u010d\u00e1te\u010dn\u00edky, m\u016f\u017eete se obr\u00e1tit na IFBB PRO kou\u010dov\u00e1n\u00ed zdarma<\/a> dnes.<\/p>","protected":false},"excerpt":{"rendered":"

Ne ka\u017ed\u00fd m\u00e1 chu\u0165 cvi\u010dit ve sv\u00e9 m\u00edstn\u00ed posilovn\u011b \u2013 to je fakt! Pravdou je, \u017ee mnoho lid\u00ed je stydliv\u00fdch a d\u00e1v\u00e1 p\u0159ednost tr\u00e9ninku v soukrom\u00ed a v pohodl\u00ed domova. Ne ka\u017ed\u00fd v\u0161ak v\u00ed, kde za\u010d\u00edt, proto\u017ee nen\u00ed neobvykl\u00e9, \u017ee si za\u010d\u00e1te\u010dn\u00edci mysl\u00ed, \u017ee toho mohou dos\u00e1hnout pouze [\u2026] V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":3824,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69,73],"tags":[],"class_list":{"0":"post-3805","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training","8":"category-womens"},"yoast_head":"\nGet Over Gymtimidation as a Newbie with Shy Girl Workouts - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"We will explain what shy girl workouts are all about. 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