[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.souk.cz\/kruhovy-trenink-pro-silu-i-vytrvalost\/#Article","mainEntityOfPage":"https:\/\/www.souk.cz\/kruhovy-trenink-pro-silu-i-vytrvalost\/","headline":"Kruhov\u00fd tr\u00e9nink pro s\u00edlu i vytrvalost","name":"Kruhov\u00fd tr\u00e9nink pro s\u00edlu i vytrvalost","description":"Sportovn\u00ed tr\u00e9nink nab\u00edz\u00ed \u0161irokou paletu nejr\u016fzn\u011bj\u0161\u00edch metod. Z\u00e1le\u017e\u00ed jen na v\u00e1s a va\u0161em c\u00edli, po […]","datePublished":"2025-03-02","dateModified":"2025-03-02","author":{"@type":"Person","@id":"https:\/\/www.souk.cz\/author\/#Person","name":"","url":"https:\/\/www.souk.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/59b0e4716b6bc16861d789b0eb3efe04cb591482277f92a016ec4356fe735210?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/59b0e4716b6bc16861d789b0eb3efe04cb591482277f92a016ec4356fe735210?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"souk.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.souk.cz\/wp-content\/uploads\/img_a339077_w2254_t1552302979.jpg","url":"https:\/\/www.souk.cz\/wp-content\/uploads\/img_a339077_w2254_t1552302979.jpg","height":0,"width":0},"url":"https:\/\/www.souk.cz\/kruhovy-trenink-pro-silu-i-vytrvalost\/","wordCount":472,"articleBody":"Sportovn\u00ed tr\u00e9nink nab\u00edz\u00ed \u0161irokou paletu nejr\u016fzn\u011bj\u0161\u00edch metod. Z\u00e1le\u017e\u00ed jen na v\u00e1s a va\u0161em c\u00edli, po kter\u00e9 z nich s\u00e1hnete. Efektivn\u00ed, \u010dasov\u011b p\u0159\u00edv\u011btivou, pom\u011brn\u011b n\u00e1ro\u010dnou, ale v\u00fdsledky slibuj\u00edc\u00ed metodou m\u016f\u017ee b\u00fdt kruhov\u00fd tr\u00e9nink. A i v jeho r\u00e1mci existuje nep\u0159ebern\u00e9 mno\u017estv\u00ed p\u0159\u00edstup\u016f. V n\u00e1sleduj\u00edc\u00edch \u0159\u00e1dc\u00edch uv\u00e1d\u00edme p\u0159\u00edklad jednoho z nich.  Zam\u011b\u0159en\u00fd je na n\u00e1r\u016fst s\u00edly, vyr\u00fdsov\u00e1n\u00ed svalov\u00e9 hmoty a z\u00e1rove\u0148 na zv\u00fd\u0161en\u00ed vytrvalostn\u00edch schopnost\u00ed. S r\u016fzn\u00fdmi obm\u011bnami a trochou improvizace lze prov\u00e1d\u011bt i v dom\u00e1c\u00edm prost\u0159ed\u00ed, nicm\u00e9n\u011b popisovan\u00e1 varianta je vhodn\u00e1 do fitka nebo t\u011blocvi\u010dny, kter\u00e1 disponuje t\u00edmto vybaven\u00edm: \u00b7 1x velk\u00e1 obouru\u010dn\u00ed \u010dinka \u2013 nejl\u00e9pe nakl\u00e1dac\u00ed s dostate\u010dn\u00fdm mno\u017estv\u00edm z\u00e1va\u017e\u00ed \u00b7 kettlbell velk\u00fd (v\u00e1hu zvolte podle n\u00ed\u017ee uveden\u00fdch princip\u016f) \u00b7 2x kettlbel mal\u00fd \u00b7 2x jednoru\u010dn\u00ed \u010dinka \u00b7 medicinbal \u00b7 velk\u00fd kotou\u010d (z\u00e1va\u017e\u00ed kruhov\u00e9ho tvaru) \u00b7 TRX syst\u00e9m \u00b7 hrazda \u00b7 lavice  V\u00e1hu \u010dinek a kettlbel\u016f volte tak, aby v\u00e1m dovolovala prov\u00e1d\u011bt opakov\u00e1n\u00ed cvik\u016f dynamicky po dobu cel\u00e9ho cvi\u010debn\u00edho intervalu (zhruba 50-70% maxima). Jde toti\u017e o to dostat srdce do vysok\u00fdch obr\u00e1tek. Rozestavte si po t\u011blocvi\u010dn\u011b do kruhu osm ku\u017eel\u016f \u2013 to budou jednotliv\u00e1 stanovi\u0161t\u011b. Uspo\u0159\u00e1d\u00e1n\u00ed cvik\u016f na stavovi\u0161t\u00edch by m\u011blo sledovat postupn\u011b v\u0161echny partie t\u011bla: 1. hrazda \u2013 p\u0159\u00edtah na hrazd\u011b n\u00e1sledn\u011b klik = jedno opakov\u00e1n\u00ed 2. d\u0159epy s medicinbalem (zdatn\u011bj\u0161\u00ed mohou za\u0159adit bulharsk\u00e9) 3. TRX \u2013 p\u0159\u00edtahy ve visu le\u017emo (s d\u016frazem na v\u00fdbu\u0161nost) 4. tlaky s jednoru\u010dkami na lavici (rovn\u00e1 nebo \u0161ikm\u00e1) 5. bicepsov\u00e9 zdvihy s jednoru\u010dkami 6. mrtv\u00fd tah\/d\u0159epy a p\u0159edklony s velkou \u010dinkou 7. p\u0159edhazov\u00e1n\u00ed velk\u00e9ho kettlbelu 8. tricepsov\u00e9 zdvihy za hlavou (bu\u010f kotou\u010d nebo kettlbel) Pro st\u0159edn\u011b pokro\u010dil\u00e9 cvi\u010dence si nastavte na timeru \u010das cvi\u010den\u00ed 45 s a odpo\u010dinku 25 s. A\u017e projdete v\u0161ech osm stanovi\u0161\u0165, dejte si del\u0161\u00ed pauzu na zotaven\u00ed (cca 3-5 minut). Takto odje\u010fte 3 kola cvik\u016f. Pokud c\u00edt\u00edte, \u017ee m\u00e1te je\u0161t\u011b dost s\u00edly, m\u016f\u017eete bez pauzy projet v\u0161echna stanovi\u0161t\u011b stylem 10 opakov\u00e1n\u00ed a hned p\u0159echod na dal\u0161\u00ed. Tento tr\u00e9nink v\u00e1m zabere cca 45 minut, s prota\u017een\u00edm a zah\u0159\u00e1t\u00edm maxim\u00e1ln\u011b hodinu. St\u0159\u00edd\u00e1n\u00ed silov\u00e9 pr\u00e1ce s dynamick\u00fdm cvi\u010den\u00edm je ide\u00e1ln\u00ed pro vyr\u00fdsov\u00e1n\u00ed a nabr\u00e1n\u00ed tzv. funk\u010dn\u00ed s\u00edly. V\u011bt\u0161ina cvik\u016f je nav\u00edc v\u00edcekloubov\u00e1, to ve v\u00fdsledku znamen\u00e1 procvi\u010den\u00ed nervosvalov\u00e9 kooperace.                                                                                                                                                                                                                                                                                                                                                                                         4.5\/5 - (2 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Kruhov\u00fd tr\u00e9nink pro s\u00edlu i vytrvalost","item":"https:\/\/www.souk.cz\/kruhovy-trenink-pro-silu-i-vytrvalost\/#breadcrumbitem"}]}]