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class="screen-reader-text"> 634 Rubriky </span> 635 <div class="entry-categories-inner"> 636 <a href="https://revolucnicviceni.cz/category/cviceni-a-fitness/" rel="category tag">CviÄenà a fitness</a> </div><!-- .entry-categories-inner --> 637 </div><!-- .entry-categories --> 638 639 <h1 class="entry-title">CviÄenà doma pro zaÄáteÄnÃky: bezpeÄný plán na 4 týdny</h1> 640 <div class="post-meta-wrapper post-meta-single post-meta-single-top"> 641 642 <ul class="post-meta"> 643 644 <li class="post-author meta-wrapper"> 645 <span class="meta-icon"> 646 <span class="screen-reader-text"> 647 Autor pÅÃspÄvku </span> 648 <svg class="svg-icon" aria-hidden="true" role="img" focusable="false" xmlns="http://www.w3.org/2000/svg" width="18" height="20" viewbox="0 0 18 20"><path fill="" d="M18,19 C18,19.5522847 17.5522847,20 17,20 C16.4477153,20 16,19.5522847 16,19 L16,17 C16,15.3431458 14.6568542,14 13,14 L5,14 C3.34314575,14 2,15.3431458 2,17 L2,19 C2,19.5522847 1.55228475,20 1,20 C0.44771525,20 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736Na vÅ¡ech ÄtyÅech natahujte protilehlou ruku a nohu. Pokud ztrácÃte stabilitu, zaÄnÄte pouze zvedánÃm jedné ruky nebo nohy.</p> 737 738 739<h3 class="wp-block-heading">Chůze na mÃstÄ</h3> 740 741<p class="wp-block-paragraph">Plynule zvedejte chodidla a zapojujte paže. Pro lehÄà variantu se pÅidržujte opory, pro vyššà intenzitu zvedejte kolena výše.</p> 742 743 744<h2 class="wp-block-heading">Prvnà trénink krok za krokem</h2> 745 746<p class="wp-block-paragraph">Nejprve se tÅi až pÄt minut zahÅejte chůzà na mÃstÄ a krouženÃm ramen. Poté každý cvik provádÄjte 30 sekund a 30 sekund odpoÄÃvejte.</p> 747 748<ol class="wp-block-list"> 749<li>DÅep ke židli</li> 750<li>Klik o stÄnu</li> 751<li>ZakroÄenà s oporou</li> 752<li>Most</li> 753<li>Bird-dog</li> 754<li>Chůze na mÃstÄ</li> 755</ol> 756 757<p class="wp-block-paragraph">Prvnà týden staÄà jedno kolo. Na závÄr nÄkolik minut klidnÄ choÄte a nechte dech postupnÄ zpomalit.</p> 758 759 760<h2 class="wp-block-heading">ÄtyÅtýdennà plán</h2> 761 762 763<figure class="wp-block-table"><table><thead><tr><th>Týden</th><th>Frekvence</th><th>PrůbÄh</th></tr></thead><tbody><tr><td>1.</td><td>2à týdnÄ</td><td>1 kolo, 30 s cviÄenà / 30 s odpoÄinek</td></tr><tr><td>2.</td><td>2â3à týdnÄ</td><td>1â2 kola podle kondice</td></tr><tr><td>3.</td><td>3à týdnÄ</td><td>2 kola, 35â40 s cviÄenÃ</td></tr><tr><td>4.</td><td>3à týdnÄ</td><td>2â3 kola nebo mÃrnÄ tÄžšà varianty</td></tr></tbody></table></figure> 764 765<p class="wp-block-paragraph">Pokud je nÄkterý krok pÅÃliÅ¡ nároÄný, zopakujte pÅedchozà týden. Nenà nutné zvyÅ¡ovat obtÞnost podle kalendáÅe.</p> 766 767 768<h2 class="wp-block-heading">Co dÄlat mezi tréninky</h2> 769 770<p class="wp-block-paragraph">V netréninkové dny zaÅaÄte procházku, lehkou mobilitu nebo bÄžný pohyb. Svalová únava je po zaÄátku normálnÃ, ale ostrá bolest nenÃ. Spánek a pravidelná strava pomáhajà regeneraci stejnÄ jako volnÄjšà dny.</p> 771 772 773<h2 class="wp-block-heading">Jak pokraÄovat po ÄtyÅech týdnech</h2> 774 775 776<ul class="wp-block-list"> 777<li>Prodlužte pracovnà interval o 5â10 sekund.</li> 778<li>PÅidejte jedno kolo nebo nÄkolik kontrolovaných opakovánÃ.</li> 779<li>PÅejdÄte z kliků o stÄnu na vyššà stůl.</li> 780<li>U dÅepu se židle pouze lehce dotknÄte a hned se vraÅ¥te vzhůru.</li> 781</ul> 782 783 784 785<h2 class="wp-block-heading">NejÄastÄjšà chyby</h2> 786 787<p class="wp-block-paragraph">ZaÄáteÄnÃci Äasto cviÄà pÅÃliÅ¡ rychle, zadržujà dech nebo chtÄjà každý trénink absolvovat do úplného vyÄerpánÃ. Lepšà výsledky pÅinášà pravidelnost, postupný pokrok a technika, kterou udržÃte od prvnÃho do poslednÃho opakovánÃ.</p> 788 789 790<h2 class="wp-block-heading">Kdy cviÄenà pÅeruÅ¡it</h2> 791 792<p class="wp-block-paragraph">Trénink ukonÄete pÅi ostré nebo narůstajÃcà bolesti, závrati, tlaku na hrudi Äi neobvyklé duÅ¡nosti. Po úrazu nebo operaci a pÅi chronickém onemocnÄnà konzultujte zaÄátek s lékaÅem nebo fyzioterapeutem.</p> 793 794 795<h2 class="wp-block-heading">Äasté otázky</h2> 796 797 798 799<h3 class="wp-block-heading">Jak Äasto má zaÄáteÄnÃk cviÄit?</h3> 800 801<p class="wp-block-paragraph">Pro prvnà týdny obvykle staÄà dva až tÅi tréninky celého tÄla týdnÄ s volnÄjÅ¡Ãm dnem mezi nimi.</p> 802 803 804<h3 class="wp-block-heading">Musà trénink trvat hodinu?</h3> 805 806<p class="wp-block-paragraph">Ne. Pravidelných 15â25 minut může být pro vytvoÅenà návyku vhodnÄjšà než dlouhý trénink jednou za Äas.</p> 807 808 809<h3 class="wp-block-heading">Lze zaÄÃt bez vybavenÃ?</h3> 810 811<p class="wp-block-paragraph">Ano. Pro základnà plán staÄà vlastnà váha a stabilnà židle. Podložka může zvýšit pohodlà pÅi cvicÃch na zemi.</p> 812 813 814<h3 class="wp-block-heading">Kde najdu vedený krátký trénink?</h3> 815 816<p class="wp-block-paragraph">V aplikaci <a href="https://app.revolucnicviceni.cz/registrace">SixPack</a> si můžete vybrat úroveÅ a vyzkouÅ¡et program po dobu 30 dnà zdarma. PÅehled možnostà najdete také v <a href="https://revolucnicviceni.cz/cenik/">cenÃku</a>.</p><div class="aioseo-author-bio-compact"> 817 <div class="aioseo-author-bio-compact-left"> 818 <img class="aioseo-author-bio-compact-image" src="https://revolucnicviceni.cz/wp-content/uploads/2024/03/produkt-sms.png" alt="author avatar"/> 819 </div> 820 <div class="aioseo-author-bio-compact-right"> 821 <div class="aioseo-author-bio-compact-header"> 822 <span class="author-name">Jan AndÄl</span> 823 <span class="author-job-title">Výživový poradce a autor cviÄebnÃho programu Å¡estiminutovka</span> 824 </div> 825 826 <div class="aioseo-author-bio-compact-main"> 827 828 2.10.2026 Jan AndÄl je výživový poradce působÃcà ve ZlÃnÄ, který se zamÄÅuje na poskytovánà odborných rad v oblasti zdravé výživy a životnÃho stylu. Pomáhá klientům zlepÅ¡it jejich stravovacà návyky a dosáhnout osobnÃch cÃlů v oblasti zdravà a kondice. 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