{"id":25626,"date":"2022-09-05T14:40:11","date_gmt":"2022-09-05T14:40:11","guid":{"rendered":"https:\/\/www.sporfixo.com\/cz\/?post_type=own_hposts&#038;p=25626"},"modified":"2022-09-05T14:40:17","modified_gmt":"2022-09-05T14:40:17","slug":"b-spinning","status":"publish","type":"own_hposts","link":"https:\/\/www.sporfixo.com\/cz\/b-spinning\/","title":{"rendered":"Co je spinning a jak jezdit doma?"},"content":{"rendered":"\n<div class=\"wp-block-uagb-columns uagb-columns__wrap uagb-columns__background-color uagb-columns__stack-mobile uagb-columns__valign-top uagb-columns__gap-0 alignfull uagb-block-b1be4f76 black-link\"><div class=\"uagb-columns__overlay\"><\/div><div class=\"uagb-columns__inner-wrap uagb-columns__columns-1\">\n<div class=\"wp-block-uagb-column uagb-column__wrap uagb-column__background-none uagb-block-43ffd1a3\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<h1>Co je spinning a jak jezdit doma?<\/h1>\n<div id=\"toc_container\" class=\"toc_transparent no_bullets\"><ul class=\"toc_list\"><li><a href=\"#Co_je_spinning\">Co je spinning?<\/a><\/li><li><a href=\"#Na_co_je_dobry\">Na co je dobr\u00fd?<\/a><\/li><li><a href=\"#Lekce_spinningu\">Lekce spinningu<\/a><\/li><li><a href=\"#Jak_na_domaci_spinning\">Jak na dom\u00e1c\u00ed spinning<\/a><\/li><li><a href=\"#Typy_a_technika_treninku\">Typy a technika tr\u00e9ninku<\/a><\/li><li><a href=\"#Treninkovy_plan\">Tr\u00e9ninkov\u00fd pl\u00e1n<\/a><\/li><li><a href=\"#Nastaveni_kola\">Nastaven\u00ed kola<\/a><\/li><li><a href=\"#Obleceni_a_vybava\">Oble\u010den\u00ed a v\u00fdbava<\/a><\/li><\/ul><\/div>\n\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-uagb-columns uagb-columns__wrap uagb-columns__background-none uagb-columns__stack-mobile uagb-columns__valign-undefined uagb-columns__gap-0 alignundefined uagb-block-f9f2a6a8\"><div class=\"uagb-columns__overlay\"><\/div><div class=\"uagb-columns__inner-wrap uagb-columns__columns-1\">\n<div class=\"wp-block-uagb-column uagb-column__wrap uagb-column__background-none uagb-block-d5158ef6\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<h2><span id=\"Co_je_spinning\">Co je spinning?<\/span><\/h2>\n<p>\u0158ad\u00ed se do skupiny vytrvalostn\u00edch tr\u00e9nink\u016f. Toto aerobn\u00ed cvi\u010den\u00ed prob\u00edh\u00e1 prost\u0159ednictv\u00edm j\u00edzdy na spinningov\u00e9m kole (cyklotrena\u017e\u00e9ru). Doty\u010dn\u00fd zdol\u00e1v\u00e1 trasy o r\u016fzn\u00fdch obt\u00ed\u017enostech a p\u0159ekon\u00e1v\u00e1 sestupy, stoup\u00e1n\u00ed nebo jede po rovin\u011b. D\u00edky spinningov\u00e9mu tr\u00e9ninku zlep\u0161ujete svou kondici a vytrvalost, nezat\u011b\u017eujete kloubn\u00ed syst\u00e9m a je vhodn\u00fd i pro za\u010d\u00e1te\u010dn\u00edky. Tr\u00e9nink prob\u00edh\u00e1 v r\u016fzn\u00fdch tempech, chv\u00edli rychle, chvilku pomalu, po \u010dem\u017e n\u00e1sleduje intenzivn\u00ed a n\u00e1ro\u010dn\u011bj\u0161\u00ed j\u00edzda.<\/p>\n\n\n\n<div class=\"wp-block-button is-style-fill\" style=\"text-align: center;\"><a class=\"wp-block-button__link has-background\" href=\"https:\/\/www.sporfixo.com\/cz\/cyklotrenazery\/\">CHCI CVI\u010cIT SPINNING DOMA<\/a><\/div>\n<br>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-uagb-columns uagb-columns__wrap uagb-columns__background-none uagb-columns__stack-mobile uagb-columns__valign-undefined uagb-columns__gap-0 alignundefined uagb-block-04505230\"><div class=\"uagb-columns__overlay\"><\/div><div class=\"uagb-columns__inner-wrap uagb-columns__columns-1\">\n<div class=\"wp-block-uagb-column uagb-column__wrap uagb-column__background-none uagb-block-50f59c90\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<h2><span id=\"Na_co_je_dobry\">Na co je dobr\u00fd?<\/span><\/h2>\n<p>P\u0159i tr\u00e9ninku jsou stimulov\u00e1ny v\u0161echny svaly, pozitivn\u011b p\u016fsob\u00ed na ob\u011bhov\u00fd a d\u00fdchac\u00ed syst\u00e9m. Pravideln\u00e9 cvi\u010den\u00ed v\u00fdrazn\u011b zlep\u0161uje fyzickou kondici, sni\u017euje stres, celulitidu, bojuje proti k\u0159e\u010dov\u00fdm \u017eil\u00e1m, odstra\u0148uje z t\u011bla strie a posiluje celkovou odolnost t\u011bla. Spinning tak\u00e9 formuje postavu. Nejv\u00edce p\u0159i spinningu pracuj\u00ed stehna, h\u00fd\u017ed\u011b, svaly nohou, zad, b\u0159i\u0161n\u00ed svaly a boky. J\u00edzda na spinningov\u00e9m kole zpev\u0148uje poko\u017eku a d\u011bl\u00e1 ji pru\u017en\u011bj\u0161\u00ed. V\u00fdhody spinningu se odr\u00e1\u017e\u00ed ve zdrav\u00ed cel\u00e9ho t\u011bla.<\/p>\n<ul>\n<li><strong>Hubnut\u00ed<\/strong> \u2013 Na jedn\u00e9 spinningov\u00e9 lekci je mo\u017en\u00e9 sp\u00e1lit a\u017e 600 kcal. Pro co nejefektivn\u011bj\u0161\u00ed hubnut\u00ed by se maxim\u00e1ln\u00ed tepov\u00e1 frekvence (MTP) m\u011bla pohybovat mezi 65-85 %. P\u0159i tr\u00e9ninku pod 65 % je sice zlep\u0161ov\u00e1na fyzi\u010dka, ale hubnut\u00ed se neprojev\u00ed. Naopak nad 85 % se tuky p\u0159est\u00e1vaj\u00ed spalovat, tak\u017ee je to vhodn\u00e9 jen jako kr\u00e1tkodob\u00e1 z\u00e1t\u011b\u017e. Doporu\u010duje se tedy pomalej\u0161\u00ed j\u00edzda bez v\u00fdrazn\u00fdch z\u00e1t\u011b\u017eov\u00fdch a rychlostn\u00edch v\u00fdkyv\u016f.<\/li>\n<\/ul>\n<h2><span id=\"Lekce_spinningu\">Lekce spinningu<\/span><\/h2>\n<p>Prvn\u00ed spinningov\u00fd tr\u00e9nink by m\u011bl prob\u011bhnout pod dohledem profesion\u00e1la, kter\u00fd nab\u00edz\u00ed sv\u00e9 slu\u017eby v posilovn\u00e1ch a fitness centrech. Lekce spinningu trv\u00e1 zhruba 55 minut. D\u016fle\u017eit\u00e1 je rozcvi\u010dka p\u0159ed tr\u00e9ninkem, bez n\u00ed\u017e byste za\u010d\u00ednat nem\u011bli. D\u00e1le se nastavuje spinningov\u00e9 kolo. V\u00e1\u0161 trup by m\u011bl b\u00fdt v \u00fahlu 45\u00b0 a p\u0159i dosednut\u00ed na sedlo mus\u00edte b\u00fdt schopni nat\u00e1hnout nohy na ped\u00e1ly. Ruce jsou ohnut\u00e9 v loktech. P\u0159i tr\u00e9ninku vych\u00e1z\u00ed nejv\u00edce s\u00edly z p\u0159edn\u00ed \u010d\u00e1sti nohy, kdy\u017e ped\u00e1l sm\u011b\u0159uje dol\u016f.<\/p>\n<p>Ke spinningu pat\u0159\u00ed neodmysliteln\u011b hudba. A\u0165 u\u017e hraje z reproduktoru ve fitness centru, nebo si ka\u017ed\u00fd tr\u00e9nuj\u00edc\u00ed pou\u0161t\u00ed hudbu do sluch\u00e1tek. Hudba pom\u00e1h\u00e1 udr\u017eovat tempo a nastavuje rytmus. Playlist je sestaven od pomalej\u0161\u00ed p\u00edsni\u010dky pro zah\u0159\u00e1t\u00ed a\u017e po rychl\u00e9 songy p\u0159i z\u00e1vod\u011b. Nej\u010dast\u011bji tren\u00e9\u0159i vol\u00ed rock, pop, house, \u010di metal. Zvolit si ale lze jakoukoliv hudbu, kter\u00e1 lad\u00ed s tempem a dostate\u010dn\u011b motivuje.<\/p>\n<h2><span id=\"Jak_na_domaci_spinning\">Jak na dom\u00e1c\u00ed spinning<\/span><\/h2>\n<p>Sta\u010d\u00ed si jen po\u0159\u00eddit kolo ur\u010den\u00e9 na tento sport a zjistit si z\u00e1kladn\u00ed pravidla. Kola jsou vybavena nouzovou brzdou a po\u010d\u00edta\u010dem, a li\u0161\u00ed se t\u00edm, \u017ee nemaj\u00ed volnob\u011bh. Po\u010d\u00edta\u010d v\u00e1m uk\u00e1\u017ee stav cvi\u010den\u00ed, rychlost, ujet\u00e9 vzd\u00e1lenosti a sp\u00e1len\u00e9 kalorie. Nastaven\u00ed provedete podle instrukt\u00e1\u017en\u00edho videa na po\u010d\u00edta\u010di, kter\u00fd se v\u00e1s tak\u00e9 v\u017edy bude pt\u00e1t, jak\u00fd typ tr\u00e9ninku preferujete.<\/p>\n<p>Spinningov\u00e9 kolo je typicky dra\u017e\u0161\u00ed ne\u017e rotoped. Mus\u00ed b\u00fdt, proto\u017ee se li\u0161\u00ed sou\u010d\u00e1stkami a intenzitou pou\u017e\u00edv\u00e1n\u00ed. U ka\u017ed\u00e9ho kola se uv\u00e1d\u00ed maxim\u00e1ln\u00ed hmotnost a v\u00fd\u0161ka u\u017eivatele. P\u0159e\u010dt\u011bte si v\u00edce o tom, <a href=\"https:\/\/www.sporfixo.com\/cz\/cyklotrenazery\/spinningova-kola\/\">jak spr\u00e1vn\u011b vybrat spinningov\u00e9 kolo na doma<\/a>.<\/p>\n<p>Jak \u010dasto cvi\u010dit? Pokud je va\u0161\u00edm c\u00edlem zhubnout a vytvarovat postavu, doporu\u010duje se spinning 1x-2x t\u00fddn\u011b, a doplnit ho silov\u00fdm posilov\u00e1n\u00edm.<\/p>\n\n\n\n<div class=\"wp-block-button is-style-fill\" style=\"text-align: center;\"><a class=\"wp-block-button__link has-background\" href=\"https:\/\/www.sporfixo.com\/cz\/cyklotrenazery\/\">UK\u00c1ZAT NEJLEP\u0160\u00cd SPINNINGOV\u00c1 KOLA<\/a><\/div>\n<br>\n\n\n\n<h2><span id=\"Typy_a_technika_treninku\">Typy a technika tr\u00e9ninku<\/span><\/h2>\n<p>Spinningov\u00e9 tr\u00e9ninky se d\u011bl\u00ed do v\u00edce skupin. Ka\u017ed\u00e1 technika vy\u017eaduje jinou intenzitu va\u0161eho \u00fasil\u00ed a zam\u011b\u0159uje se na jinou problematiku.<\/p>\n<ul>\n<li><strong>Recovery<\/strong> \u2013 V p\u0159ekladu znamen\u00e1 \u201ezotaven\u00ed\/uzdraven\u00ed\u201d. Jedn\u00e1 se o tr\u00e9nink zam\u011b\u0159uj\u00edc\u00ed se na zdrav\u00ed sportovce, relaxaci a spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed. Maxim\u00e1ln\u00ed tepov\u00e1 frekvence (MTP) se pohybuje v rozmez\u00ed 50-65 %. Svaly, imunita a kardiovaskul\u00e1rn\u00ed syst\u00e9m se zotavuj\u00ed po n\u00e1ro\u010dn\u00e9m tr\u00e9ninku.<\/li>\n<li><strong>Endurance<\/strong> \u2013 MTP 65-75 %. Vytrvalostn\u00ed tr\u00e9nink, kter\u00fd vy\u017eaduje hodn\u011b energie. Sp\u00e1l\u00edte p\u0159i n\u011bm velk\u00e9 mno\u017estv\u00ed kalori\u00ed. Doporu\u010duje se tedy p\u0159i hubnut\u00ed a p\u0159i touze zlep\u0161it v\u00fdkon.<\/li>\n<li><strong>Strenght<\/strong> \u2013 MTP 75-85 %. Silov\u00e1 spinningov\u00e1 technika. C\u00edlem je efektivn\u00ed pos\u00edlen\u00ed sval\u016f a schopnost soust\u0159ed\u011bn\u00ed se na v\u00fdkon i p\u0159i \u00fanav\u011b.<\/li>\n<li><strong>Interval<\/strong> \u2013 MTP 65-92 %. Sportovec nab\u00edr\u00e1 na rychlosti a st\u00e1v\u00e1 se odoln\u011bj\u0161\u00ed v\u016f\u010di lakt\u00e1tu ve svalech. P\u0159i tr\u00e9ninku se st\u0159\u00edd\u00e1 mal\u00e1 s velkou intenzitou v pravideln\u00fdch intervalech.<\/li>\n<li><strong>Race day<\/strong> \u2013 MTP 80-92 %. Jedn\u00e1 se o z\u00e1vod, kdy se jede naplno. D\u016fle\u017eit\u00e1 je p\u0159\u00edprava p\u0159ed z\u00e1vodem, pot\u00e9 n\u00e1sleduje zotaven\u00ed. Vhodn\u00fd pro zku\u0161en\u011bj\u0161\u00ed spinningov\u00e9 jezdce.<\/li>\n<\/ul>\n<h2><span id=\"Treninkovy_plan\">Tr\u00e9ninkov\u00fd pl\u00e1n<\/span><\/h2>\n<p>M\u016f\u017ee m\u00edt r\u016fzn\u00e9 podoby. Ka\u017ed\u00fd tren\u00e9r p\u0159izp\u016fsob\u00ed lekci podle po\u017eadavk\u016f sportovce. Zde je p\u0159\u00edklad pr\u016fb\u011bhu tr\u00e9ninku:<\/p>\n<ul>\n<li>Zah\u0159\u00e1t\u00ed \u2013 Jde o cca 10minutov\u00fd lehk\u00fd spinning p\u0159i tepov\u00e9 frekvenci (TP) 60 % p\u0159i 90 ot\u00e1\u010dk\u00e1ch\/min.<\/li>\n<li>Prota\u017een\u00ed \u2013 Prov\u00e1d\u00ed se 4x po 5 minut\u00e1ch p\u0159i tepov\u00e9 frekvenci 70-75 %, 90-100 ot.\/min. Pot\u00e9 1 minuta lehk\u00e9ho spinningu na zotaven\u00ed. Pak 6x 2 min. p\u0159i 80-90 % TP a znovu 90-100 ot.\/min. a minuta na zotaven\u00ed. N\u00e1sleduje 6x 1 min. 90-95 % TP, 100-100 ot.\/min. a naposled minuta na zotaven\u00ed.<\/li>\n<li>Drill s\u00e9rie &#8211; 6x po 30 sekund\u00e1ch lehk\u00e9 j\u00edzdy s 30 sekundov\u00fdmi pauzami.<\/li>\n<li>Pracovn\u00ed s\u00e9rie &#8211; 2 minuty p\u0159i 80 % TP, 2 minuty 70 % TP a 2 minuty 60 % TP s postupn\u00fdm sno\u017eov\u00e1n\u00ed ot\u00e1\u010dek.<\/li>\n<li>Zklidn\u011bn\u00ed<\/li>\n<li>Prota\u017een\u00ed \u2013 Po tr\u00e9ninku je dobr\u00e9 se prot\u00e1hnout a uvolnit svaly na cel\u00e9m t\u011ble, obzvl\u00e1\u0161\u0165 oblast krku a ramen, kter\u00e9 jsou p\u0159i j\u00edzd\u011b ztuhl\u00e9.<\/li>\n<\/ul>\n<h2><span id=\"Nastaveni_kola\">Nastaven\u00ed kola<\/span><\/h2>\n<p>Spr\u00e1vn\u00e9 se\u0159\u00edzen\u00ed spinningov\u00e9ho kola ovlivn\u00ed cel\u00fd tr\u00e9nink.<\/p>\n<ul>\n<li>Sedlo \u2013 Nejprve nastavte pozici sedla. Od \u0159\u00edd\u00edtek by m\u011blo b\u00fdt sedlo na stejnou vzd\u00e1lenost, jako je d\u00e9lka va\u0161eho p\u0159edlokt\u00ed po kone\u010dky prst\u016f. P\u0159i sezen\u00ed s nohama na ped\u00e1lech byste m\u011bli m\u00edt nohu pohodln\u011b nata\u017eenou, nesm\u00ed se v\u0161ak propnout \u00fapln\u011b.<\/li>\n<li>\u0158\u00edd\u00edtka \u2013 M\u011bla by b\u00fdt stejn\u011b vysoko jako sedlo, pop\u0159\u00edpad\u011b o trochu v\u00fd\u0161.<\/li>\n<li>Ped\u00e1ly \u2013 Chodidla mus\u00ed dob\u0159e sed\u011bt na ped\u00e1lech a \u0159em\u00ednek mus\u00ed b\u00fdt p\u0159im\u011b\u0159en\u011b uta\u017een\u00fd. Pol\u0161t\u00e1\u0159ek chodidla je um\u00edst\u011bn uprost\u0159ed ped\u00e1lu.<\/li>\n<li>Poloha t\u011bla \u2013 Na kole se p\u0159i tr\u00e9ninku sed\u00ed s rovn\u00fdmi z\u00e1dy, ramena se tla\u010d\u00ed dol\u016f a \u0159\u00edd\u00edtka by se m\u011bla dr\u017eet cel\u00fdmi dlan\u011bmi. Ruce jsou pokr\u010den\u00e9 v loktech. Kolena by se nem\u011bla h\u00fdbat do stran.<\/li>\n<li>Krom\u011b nastaven\u00ed nezapome\u0148te zkontrolovat, zda kolo spr\u00e1vn\u011b brzd\u00ed a je spr\u00e1vn\u011b nastaven\u00e1 z\u00e1t\u011b\u017e.<\/li>\n<\/ul>\n<h2><span id=\"Obleceni_a_vybava\">Oble\u010den\u00ed a v\u00fdbava<\/span><\/h2>\n<p>Ned\u00edlnou sou\u010d\u00e1st\u00ed ka\u017ed\u00e9ho sportovce je vhodn\u00fd od\u011bv a obuv. Ovlivn\u00ed celkovou pohodu p\u0159i tr\u00e9ninku bez omezen\u00ed pohybu a funk\u010dn\u00ed pr\u00e1dlo nav\u00edc eliminuje pachy. Nejvhodn\u011bj\u0161\u00ed jsou sav\u00e9 materi\u00e1ly, ide\u00e1ln\u011b cyklo oble\u010den\u00ed.<\/p>\n<p>Boty by m\u011bly disponovat siln\u011bj\u0161\u00ed podr\u00e1\u017ekou pro ochranu kloub\u016f kotn\u00edku. Vz\u00edt si m\u016f\u017eete sportovn\u00ed obuv s pevnou podr\u00e1\u017ekou nebo rovnou cyklistick\u00e9 boty. K sehn\u00e1n\u00ed jsou i speci\u00e1ln\u00ed boty vyvinut\u00e9 p\u0159\u00edmo na spinning.<\/p>\n<p>Nezapome\u0148te si na tr\u00e9nink p\u0159ibalit dostatek vody (a\u017e 1litr na hodinu), aby neklesl v\u00e1\u0161 v\u00fdkon kv\u016fli dehydrataci. Vhodn\u00e1 je velk\u00e1 lahev se snadn\u00fdm otev\u00edr\u00e1n\u00edm. Vhod p\u0159ijde tak\u00e9 ru\u010dn\u00edk a sport tester.<\/p>\n<\/div><\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"site-sidebar-layout":"","site-content-layout":"plain-container","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":""},"categories":[],"tags":[],"yoast_head":"<!-- This site is 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