{"id":25715,"date":"2024-10-15T09:01:12","date_gmt":"2024-10-15T09:01:12","guid":{"rendered":"https:\/\/www.sporfixo.com\/cz\/?post_type=own_hposts&#038;p=25715"},"modified":"2025-09-22T13:39:48","modified_gmt":"2025-09-22T13:39:48","slug":"b-hubnuti-rotopedy","status":"publish","type":"own_hposts","link":"https:\/\/www.sporfixo.com\/cz\/b-hubnuti-rotopedy\/","title":{"rendered":"Hubnut\u00ed na rotopedu: Co posiluje a jak spr\u00e1vn\u011b cvi\u010dit?"},"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-54162633 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-780973a7\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<h1><span style=\"font-weight: 400;\">Hubnut\u00ed na rotopedu: Co posiluje a jak spr\u00e1vn\u011b cvi\u010dit?<\/span><\/h1>\n<div id=\"toc_container\" class=\"toc_transparent no_bullets\"><ul class=\"toc_list\"><li><a href=\"#Vyhody_hubnuti_na_rotopedu\">V\u00fdhody hubnut\u00ed na rotopedu<\/a><\/li><li><a href=\"#Jak_casto_a_jak_dlouho_cvicit_pro_dosazeni_vysledku\">Jak \u010dasto a jak dlouho cvi\u010dit pro dosa\u017een\u00ed v\u00fdsledk\u016f<\/a><\/li><li><a href=\"#Treninkovy_plan_pro_hubnuti_na_rotopedu\">Tr\u00e9ninkov\u00fd pl\u00e1n pro hubnut\u00ed na rotopedu<\/a><\/li><li><a href=\"#Co_posiluje_jizda_na_rotopedu\">Co posiluje j\u00edzda na rotopedu<\/a><\/li><li><a href=\"#Spravna_technika_cviceni_na_rotopedu\">Spr\u00e1vn\u00e1 technika cvi\u010den\u00ed na rotopedu<\/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-c9ae0846\"><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-db1acb61\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<h2><span id=\"Vyhody_hubnuti_na_rotopedu\">V\u00fdhody hubnut\u00ed na rotopedu<\/span><\/h2>\n<p>B\u011bhem jedn\u00e9 hodiny j\u00edzdy na rotopedu m\u016f\u017eete sp\u00e1lit a\u017e 600 kalori\u00ed. Tento pohyb napom\u00e1h\u00e1 spalov\u00e1n\u00ed tuk\u016f, sni\u017euje hladinu cholesterolu i triglycerid\u016f v krvi. D\u00edky plynulosti cvi\u010den\u00ed a minim\u00e1ln\u00edmu zat\u00ed\u017een\u00ed kloub\u016f je rotoped ide\u00e1ln\u00ed volbou nejen pro seniory, ale tak\u00e9 pro osoby s nadv\u00e1hou nebo pro ty, kte\u0159\u00ed se zotavuj\u00ed po zran\u011bn\u00ed.<\/p>\n\n\n\n\n\n<p><span style=\"font-weight: 400;\">P\u0159i pravideln\u00e9m cvi\u010den\u00ed na rotopedu doch\u00e1z\u00ed ke zv\u00fd\u0161en\u00ed srde\u010dn\u00ed frekvence, co\u017e p\u0159isp\u00edv\u00e1 k efektivn\u00edmu spalov\u00e1n\u00ed tuk\u016f a zrychlen\u00ed metabolismu. Tento proces je kl\u00ed\u010dov\u00fd, proto\u017ee p\u0159i aerobn\u00ed aktivit\u011b, jakou j\u00edzda na rotopedu je, t\u011blo za\u010d\u00edn\u00e1 vyu\u017e\u00edvat tuky jako hlavn\u00ed zdroj energie.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Jednou z hlavn\u00edch v\u00fdhod rotopedu je jeho schopnost nastavit intenzitu cvi\u010den\u00ed tak, aby vyhovovala jak za\u010d\u00e1te\u010dn\u00edk\u016fm, tak pokro\u010dil\u00fdm u\u017eivatel\u016fm. Zv\u00fd\u0161en\u00edm z\u00e1t\u011b\u017ee nebo rychlosti \u0161lap\u00e1n\u00ed lze snadno upravit intenzitu tr\u00e9ninku, co\u017e pom\u00e1h\u00e1 dos\u00e1hnout optim\u00e1ln\u00edch v\u00fdsledk\u016f p\u0159i hubnut\u00ed. Vy\u0161\u0161\u00ed intenzita cvi\u010den\u00ed nejen zvy\u0161uje po\u010det sp\u00e1len\u00fdch kalori\u00ed, ale tak\u00e9 prodlu\u017euje tzv. afterburn efekt \u2013 t\u011blo spaluje v\u00edce kalori\u00ed i po skon\u010den\u00ed tr\u00e9ninku.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rotoped nav\u00edc umo\u017e\u0148uje dlouhodob\u00e9 a pravideln\u00e9 cvi\u010den\u00ed bez v\u011bt\u0161\u00edho rizika p\u0159et\u00ed\u017een\u00ed kloub\u016f, co\u017e je \u010dast\u00fdm probl\u00e9mem p\u0159i jin\u00fdch form\u00e1ch aerobn\u00edho cvi\u010den\u00ed, jako je b\u011bh. D\u00edky t\u00e9to \u0161etrnosti ke kloub\u016fm je rotoped vhodn\u00fd i pro lidi s nadv\u00e1hou nebo zdravotn\u00edmi omezen\u00edmi.<\/span><\/p>\n<p><strong>TIP:<\/strong> \ud83d\udc49 <strong>Zde je n\u00e1\u0161 v\u00fdb\u011br TOP model\u016f!<\/strong><\/p>\n\n<table id=\"tablepress-9\" class=\"tablepress tablepress-id-9 tablepress-responsive tablepress-responsive-stack-phone\">\n<thead>\n<tr class=\"row-1 odd\">\n\t<th class=\"column-1\">Vzhled<\/th><th class=\"column-2\">Model<\/th><th class=\"column-3\">Vlastnosti<\/th><th class=\"column-4\">Dostupnost<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr class=\"row-2 even\">\n\t<td class=\"column-1\"><a href=\"https:\/\/www.sporfixo.com\/cz\/rotopedy\/hop-sport-hs-2080-spark-fi\/\"><img src=\"https:\/\/www.sporfixo.com\/cz\/wp-content\/uploads\/2021\/11\/Hop-Sport-HS-2080-Spark-fi.jpg\" alt=\"Hop-Sport HS-2080 Spark\" width=\"80\" height=\"80\" class=\"alignnone size-full\" \/><\/a><\/td><td class=\"column-2\"><strong class=\"black-link\"><a href=\"https:\/\/www.sporfixo.com\/cz\/rotopedy\/hop-sport-hs-2080-spark-fi\/\">Hop-Sport HS-2080 Spark<\/a><\/strong><\/td><td class=\"column-3\"><div><i class=\"icheck\"><\/i> Magnetick\u00fd brzdn\u00fd syst\u00e9m<\/div><div><i class=\"icheck\"><\/i> Nastaven\u00ed \u00fahlu \u0159\u00edd\u00edtek<\/div><div><i class=\"ilabel\"><\/i> Levn\u00e9<\/div><\/td><td class=\"column-4\"><div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link has-luminous-vivid-orange-background-color has-background\" href=\"https:\/\/www.anrdoezrs.net\/links\/100483050\/type\/dlg\/sid\/rotopedy\/https:\/\/www.decathlon.cz\/p\/mp\/hop-sport\/magneticky-rotoped-spark\/_\/R-p-e86ac219-3a4b-47af-a16b-09933039e3f0?mc=e86ac219-3a4b-47af-a16b-09933039e3f0_c1.c14&mid=6157028960\" rel=\"nofollow\">ZOBRAZIT PRODUKT<\/a><\/div><\/td>\n<\/tr>\n<tr class=\"row-3 odd\">\n\t<td class=\"column-1\"><a href=\"https:\/\/www.sporfixo.com\/cz\/rotopedy\/domyos-eb-520-b\/\"><img src=\"https:\/\/www.sporfixo.com\/cz\/wp-content\/uploads\/2025\/10\/domyos-eb-520-b-fi.jpg\" alt=\"Domyos EB 520 B\" width=\"80\" height=\"80\" class=\"alignnone size-full\" \/><\/a><\/td><td class=\"column-2\"><strong class=\"black-link\"><a href=\"https:\/\/www.sporfixo.com\/cz\/rotopedy\/domyos-eb-520-b\/\">Domyos EB 520 B<\/a><\/strong><\/td><td class=\"column-3\"><div><i class=\"icheck\"><\/i> Samonap\u00e1jec\u00ed syst\u00e9m<\/div><div><i class=\"icheck\"><\/i> Bluetooth konektivita (FTMS)<\/div><div><i class=\"ilabel\"><\/i> St\u0159edn\u00ed cena<\/div><\/td><td class=\"column-4\"><div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link has-luminous-vivid-orange-background-color has-background\" href=\"https:\/\/www.anrdoezrs.net\/links\/100483050\/type\/dlg\/sid\/rotopedy\/https:\/\/www.decathlon.cz\/p\/chytry-rotoped-eb-520-b-samonapajeci\/_\/R-p-353271\" rel=\"nofollow\">ZOBRAZIT PRODUKT<\/a><\/div><\/td>\n<\/tr>\n<tr class=\"row-4 even\">\n\t<td class=\"column-1\"><a href=\"https:\/\/www.sporfixo.com\/cz\/rotopedy\/insportline-incondi-ub45i-ii\/\"><img src=\"https:\/\/www.sporfixo.com\/cz\/wp-content\/uploads\/2025\/10\/insportline-incondi-ub45i-ii-fi.jpg\" alt=\"inSPORTline inCondi UB45i II\" width=\"80\" height=\"80\" class=\"alignnone size-full\" \/><\/a><\/td><td class=\"column-2\"><strong class=\"black-link\"><a href=\"https:\/\/www.sporfixo.com\/cz\/rotopedy\/insportline-incondi-ub45i-ii\/\">inSPORTline inCondi UB45i II<\/a><\/strong><\/td><td class=\"column-3\"><div><i class=\"icheck\"><\/i> Bluetooth a aplikace iConsole+\/Kinomap<\/div><div><i class=\"icheck\"><\/i> Elektronick\u00e9 ovl\u00e1d\u00e1n\u00ed odporu<\/div><div><i class=\"ilabel\"><\/i> St\u0159edn\u00ed cena<\/div><\/td><td class=\"column-4\"><div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link has-luminous-vivid-orange-background-color has-background\" href=\"https:\/\/www.anrdoezrs.net\/links\/100483050\/type\/dlg\/sid\/rotopedy\/https:\/\/www.insportline.cz\/69862\/rotoped-insportline-incondi-ub45i-ii\" rel=\"nofollow\">ZOBRAZIT PRODUKT<\/a><\/div><\/td>\n<\/tr>\n<tr class=\"row-5 odd\">\n\t<td class=\"column-1\"><a href=\"https:\/\/www.sporfixo.com\/cz\/rotopedy\/housefit-tiro-100-itrain\/\"><img src=\"https:\/\/www.sporfixo.com\/cz\/wp-content\/uploads\/2021\/11\/HouseFit-TIRO-100-iTrain-fi.jpg\" alt=\"HouseFit TIRO 100 iTrain\" width=\"80\" height=\"80\" class=\"alignnone size-full\" \/><\/a><\/td><td class=\"column-2\"><strong class=\"black-link\"><a href=\"https:\/\/www.sporfixo.com\/cz\/rotopedy\/housefit-tiro-100-itrain\/\">HouseFit TIRO 100 iTrain<\/a><\/strong><\/td><td class=\"column-3\"><div><i class=\"icheck\"><\/i> Podporuje aplikaci KINOMAP<\/div><div><i class=\"icheck\"><\/i> Nosnost 150 kg<\/div><div><i class=\"ilabel\"><\/i> Pro n\u00e1ro\u010dn\u00e9<\/div><\/td><td class=\"column-4\"><div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link has-luminous-vivid-orange-background-color has-background heureka-hn-link\" href=\"https:\/\/rotopedy.heureka.cz\/housefit-tiro-100-itrain\/#utm_source=sporfixo.com&amp;utm_medium=affiliate&amp;utm_campaign=24251&amp;utm_content=Text%20link\" target=\"_blank\" rel=\"nofollow noopener\" data-trixam-positionid=\"139871\">ZOBRAZIT PRODUKT<\/a><\/div><\/td>\n<\/tr>\n<tr class=\"row-6 even\">\n\t<td class=\"column-1\"><a href=\"https:\/\/www.sporfixo.com\/cz\/rotopedy\/insportline-xbike\/\"><img src=\"https:\/\/www.sporfixo.com\/cz\/wp-content\/uploads\/2021\/12\/insportline-xbike-fi.jpg\" alt=\"inSPORTline Xbike\" width=\"80\" height=\"80\" class=\"alignnone size-full\" \/><\/a><\/td><td class=\"column-2\"><strong class=\"black-link\"><a href=\"https:\/\/www.sporfixo.com\/cz\/rotopedy\/insportline-xbike\/\">inSPORTline Xbike<\/a><\/strong><\/td><td class=\"column-3\"><div><i class=\"icheck\"><\/i> Mal\u00fd skl\u00e1dac\u00ed rotoped<\/div><div><i class=\"icheck\"><\/i> Tich\u00e1 magnetick\u00e1 brzda<\/div><div><i class=\"ilabel\"><\/i> Levn\u00e9<\/div><\/td><td class=\"column-4\"><div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link has-luminous-vivid-orange-background-color has-background\" href=\"https:\/\/www.anrdoezrs.net\/links\/100483050\/type\/dlg\/sid\/rotopedy\/https:\/\/www.insportline.cz\/4896\/skladaci-rotoped-insportline-xbike\" rel=\"nofollow\">ZOBRAZIT PRODUKT<\/a><\/div><\/td>\n<\/tr>\n<tr class=\"row-7 odd\">\n\t<td class=\"column-1\"><a href=\"https:\/\/www.sporfixo.com\/cz\/rotopedy\/tunturi-cardio-fit-m35\/\"><img src=\"https:\/\/www.sporfixo.com\/cz\/wp-content\/uploads\/2021\/12\/tunturi-cardio-fit-m35-fi.jpg\" alt=\"Tunturi Cardio Fit M35\" width=\"80\" height=\"80\" class=\"alignnone size-full\" \/><\/a><\/td><td class=\"column-2\"><strong class=\"black-link\"><a href=\"https:\/\/www.sporfixo.com\/cz\/rotopedy\/tunturi-cardio-fit-m35\/\">Tunturi Cardio Fit M35<\/a><\/strong><\/td><td class=\"column-3\"><div><i class=\"icheck\"><\/i> Rehabilita\u010dn\u00ed mini rotoped<\/div><div><i class=\"icheck\"><\/i> Kvalitn\u00ed lo\u017eiskov\u00fd \u0161lapac\u00ed st\u0159ed<\/div><div><i class=\"ilabel\"><\/i> Levn\u00e9<\/div><\/td><td class=\"column-4\"><div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link has-luminous-vivid-orange-background-color has-background heureka-hn-link\" href=\"https:\/\/rotopedy.heureka.cz\/tunturi-cardio-fit-m35\/#utm_source=sporfixo.com&amp;utm_medium=affiliate&amp;utm_campaign=24251&amp;utm_content=Text%20link\" target=\"_blank\" rel=\"nofollow noopener\" data-trixam-positionid=\"139871\">ZOBRAZIT PRODUKT<\/a><\/div><\/td>\n<\/tr>\n<tr class=\"row-8 even\">\n\t<td class=\"column-1\"><a href=\"https:\/\/www.sporfixo.com\/cz\/rotopedy\/insportline-incondi-r60i\/\"><img src=\"https:\/\/www.sporfixo.com\/cz\/wp-content\/uploads\/2021\/12\/insportline-incondi-r60i-fi.jpg\" alt=\"inSPORTline inCondi R60i\" width=\"80\" height=\"80\" class=\"alignnone size-full\" \/><\/a><\/td><td class=\"column-2\"><strong class=\"black-link\"><a href=\"https:\/\/www.sporfixo.com\/cz\/rotopedy\/insportline-incondi-r60i\/\">inSPORTline inCondi R60i<\/a><\/strong><\/td><td class=\"column-3\"><div><i class=\"icheck\"><\/i> Elektronicky ovl\u00e1dan\u00fd recumbent<\/div><div><i class=\"icheck\"><\/i> Tr\u00e9ninkov\u00e9 aplikace a hrudn\u00ed p\u00e1s v cen\u011b<\/div><div><i class=\"ilabel\"><\/i> Pro n\u00e1ro\u010dn\u00e9<\/div><\/td><td class=\"column-4\"><div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link has-luminous-vivid-orange-background-color has-background\" href=\"https:\/\/www.anrdoezrs.net\/links\/100483050\/type\/dlg\/sid\/rotopedy\/https:\/\/www.insportline.cz\/8975\/recumbent-insportline-incondi-r60i\" rel=\"nofollow\">ZOBRAZIT PRODUKT<\/a><\/div><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n<p><\/p>\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-1a6f39e0\"><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-f9d78aac\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<h2><span id=\"Jak_casto_a_jak_dlouho_cvicit_pro_dosazeni_vysledku\"><span style=\"font-weight: 400;\">Jak \u010dasto a jak dlouho cvi\u010dit pro dosa\u017een\u00ed v\u00fdsledk\u016f<\/span><\/span><\/h2>\n<p>Za jak dlouho zhubnete na rotopedu? Za jeden m\u011bs\u00edc m\u016f\u017eete shodit zhruba 0,5 a\u017e 1 kg tuku p\u0159i j\u00edzd\u011b na rotopedu 3\u00d7 t\u00fddn\u011b po dobu 30 minut, s ohledem na intenzitu cvi\u010den\u00ed.<\/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\/rotopedy\/\">UK\u00c1ZAT NEJLEP\u0160\u00cd ROTOPEDY<\/a><\/div>\n<br>\n\n\n\n<p><span style=\"font-weight: 400;\">Pro dosa\u017een\u00ed v\u00fdsledk\u016f p\u0159i hubnut\u00ed je kl\u00ed\u010dov\u00e9 cvi\u010dit na rotopedu pravideln\u011b, ide\u00e1ln\u011b alespo\u0148 3\u20134kr\u00e1t t\u00fddn\u011b. Pravideln\u00e1 fyzick\u00e1 aktivita pom\u00e1h\u00e1 t\u011blu spalovat v\u00edce kalori\u00ed, zlep\u0161uje metabolismus a p\u0159isp\u00edv\u00e1 k dlouhodob\u00e9mu sni\u017eov\u00e1n\u00ed t\u011blesn\u00e9ho tuku. \u010cast\u00e9 cvi\u010den\u00ed tak\u00e9 zlep\u0161uje celkovou kondici a vytrvalost.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">D\u00e9lka jednotliv\u00fdch tr\u00e9nink\u016f by se m\u011bla pohybovat mezi 30 a\u017e 60 minutami, v z\u00e1vislosti na intenzit\u011b a c\u00edlech cvi\u010den\u00ed. Krat\u0161\u00ed, ale intenzivn\u00ed intervalov\u00e9 tr\u00e9ninky (HIIT) mohou b\u00fdt stejn\u011b efektivn\u00ed jako del\u0161\u00ed vytrvalostn\u00ed j\u00edzdy, pokud jsou dob\u0159e strukturovan\u00e9. D\u016fle\u017eit\u00e9 je tak\u00e9 postupn\u00e9 navy\u0161ov\u00e1n\u00ed z\u00e1t\u011b\u017ee, aby t\u011blo neza\u010dalo stagnovat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pravidelnost cvi\u010den\u00ed je z\u00e1sadn\u00ed pro \u00fasp\u011bch p\u0159i hubnut\u00ed. J\u00edzda na rotopedu v pravideln\u00fdch intervalech, nap\u0159\u00edklad ve\u010der, m\u016f\u017ee b\u00fdt skv\u011bl\u00fdm zp\u016fsobem, jak zakon\u010dit den a podpo\u0159it spalov\u00e1n\u00ed kalori\u00ed i v klidov\u00e9m stavu. Konzistence je kl\u00ed\u010dem k dlouhodob\u00fdm v\u00fdsledk\u016fm.<\/span><\/p>\n<h2><span id=\"Treninkovy_plan_pro_hubnuti_na_rotopedu\"><span style=\"font-weight: 400;\">Tr\u00e9ninkov\u00fd pl\u00e1n pro hubnut\u00ed na rotopedu<\/span><\/span><\/h2>\n<p><b> Intervalov\u00fd tr\u00e9nink (HIIT)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Intervalov\u00fd tr\u00e9nink neboli HIIT (High-Intensity Interval Training) je jednou z nej\u00fa\u010dinn\u011bj\u0161\u00edch metod pro spalov\u00e1n\u00ed kalori\u00ed a zlep\u0161en\u00ed kondice. Principem je st\u0159\u00edd\u00e1n\u00ed kr\u00e1tk\u00fdch \u00fasek\u016f vysok\u00e9 intenzity, kdy \u0161lapete na maximum, s obdob\u00edm n\u00edzk\u00e9 intenzity, b\u011bhem kter\u00e9ho t\u011blo odpo\u010d\u00edv\u00e1 a zotavuje se.<\/span><\/p>\n\n\n\n\n\n<p><span style=\"font-weight: 400;\">P\u0159\u00edklad HIIT tr\u00e9ninku na rotopedu:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zah\u0159\u00e1t\u00ed: 5 minut m\u00edrn\u00e9 intenzity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Intenzivn\u00ed f\u00e1ze: 30 vte\u0159in \u0161lap\u00e1n\u00ed na maximum.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">F\u00e1ze zotaven\u00ed: 1 minuta m\u00edrn\u00e9 intenzity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Opakujte tyto intervaly 8\u201310kr\u00e1t.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Z\u00e1v\u011bre\u010dn\u00e9 zklidn\u011bn\u00ed: 5 minut lehk\u00e9ho \u0161lap\u00e1n\u00ed.<\/span><\/li>\n<\/ul>\n<p><b> Vytrvalostn\u00ed tr\u00e9nink<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Vytrvalostn\u00ed tr\u00e9nink je zam\u011b\u0159en na del\u0161\u00ed obdob\u00ed \u0161lap\u00e1n\u00ed s m\u00edrnou a\u017e st\u0159edn\u00ed intenzitou. Tento druh cvi\u010den\u00ed podporuje spalov\u00e1n\u00ed tuk\u016f a zlep\u0161uje aerobn\u00ed kapacitu. D\u00edky dlouhodob\u00e9mu a konstantn\u00edmu tempu t\u011blo postupn\u011b \u010derp\u00e1 energii z tukov\u00fdch z\u00e1sob, co\u017e p\u0159isp\u00edv\u00e1 k hubnut\u00ed. Tento typ tr\u00e9ninku je ide\u00e1ln\u00ed pro ty, kte\u0159\u00ed preferuj\u00ed klidn\u011bj\u0161\u00ed a stabiln\u011bj\u0161\u00ed formu cvi\u010den\u00ed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">P\u0159\u00edklad vytrvalostn\u00edho tr\u00e9ninku:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zah\u0159\u00e1t\u00ed: 5 minut m\u00edrn\u00e9 intenzity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hlavn\u00ed f\u00e1ze: 45\u201360 minut st\u0159edn\u011b intenzivn\u00edho \u0161lap\u00e1n\u00ed (p\u0159i tepov\u00e9 frekvenci okolo 60\u201370 % maxima).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Z\u00e1v\u011bre\u010dn\u00e9 zklidn\u011bn\u00ed: 5 minut lehk\u00e9ho \u0161lap\u00e1n\u00ed.<\/span><\/li>\n<\/ul>\n<p><b> Postupn\u00e9 navy\u0161ov\u00e1n\u00ed z\u00e1t\u011b\u017ee<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Pro dosa\u017een\u00ed dlouhodob\u00fdch v\u00fdsledk\u016f a p\u0159edejit\u00ed stagnaci je kl\u00ed\u010dov\u00e9 postupn\u011b zvy\u0161ovat intenzitu nebo d\u00e9lku tr\u00e9ninku. Jakmile si t\u011blo zvykne na ur\u010ditou \u00farove\u0148 z\u00e1t\u011b\u017ee, p\u0159estane se v\u00fdrazn\u011b zlep\u0161ovat. Proto je dobr\u00e9 tr\u00e9nink pravideln\u011b obm\u011b\u0148ovat \u2013 zvy\u0161ovat odpor na rotopedu, prodlu\u017eovat dobu intenzivn\u00ed f\u00e1ze v HIIT, nebo zvy\u0161ovat po\u010det odcvi\u010den\u00fdch minut ve vytrvalostn\u00edm tr\u00e9ninku.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Zp\u016fsoby, jak postupn\u011b navy\u0161ovat z\u00e1t\u011b\u017e:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zvy\u0161ujte odpor na rotopedu o 1 \u00farove\u0148 ka\u017ed\u00fd t\u00fdden.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prodlu\u017ete intenzivn\u00ed f\u00e1zi v HIIT tr\u00e9ninku o 5\u201310 vte\u0159in.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">P\u0159idejte dal\u0161\u00edch 5\u201310 minut do vytrvalostn\u00edho tr\u00e9ninku jednou za 2 t\u00fddny.<\/span><\/li>\n<\/ul>\n<h2><span id=\"Co_posiluje_jizda_na_rotopedu\"><span style=\"font-weight: 400;\">Co posiluje j\u00edzda na rotopedu<\/span><\/span><\/h2>\n<p><b>Doln\u00ed polovina t\u011bla:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Svaly nohou:<\/b><span style=\"font-weight: 400;\"> P\u0159i \u0161lap\u00e1n\u00ed na rotopedu doch\u00e1z\u00ed k intenzivn\u00edmu zapojen\u00ed n\u011bkolika hlavn\u00edch svalov\u00fdch skupin. Kvadricepsy (svaly p\u0159edn\u00ed \u010d\u00e1sti stehen) jsou kl\u00ed\u010dov\u00e9 p\u0159i pohybu ped\u00e1l\u016f sm\u011brem dol\u016f, zat\u00edmco hamstringy (zadn\u00ed stehenn\u00ed svaly) se aktivuj\u00ed p\u0159i zp\u011btn\u00e9m tahu ped\u00e1lu nahoru. Tato pr\u00e1ce obou svalov\u00fdch skupin p\u0159isp\u00edv\u00e1 k jejich pos\u00edlen\u00ed a zlep\u0161en\u00ed svalov\u00e9 vytrvalosti.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>L\u00fdtkov\u00e9 svaly:<\/b><span style=\"font-weight: 400;\"> L\u00fdtkov\u00e9 svaly se aktivuj\u00ed p\u0159edev\u0161\u00edm p\u0159i zved\u00e1n\u00ed paty z ped\u00e1lu b\u011bhem ka\u017ed\u00e9ho \u0161l\u00e1pnut\u00ed, co\u017e zlep\u0161uje jejich s\u00edlu a tvar. Dlouhodob\u00e9 cvi\u010den\u00ed na rotopedu m\u016f\u017ee v\u00e9st k v\u00fdrazn\u00e9mu zpevn\u011bn\u00ed a zformov\u00e1n\u00ed l\u00fdtek.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>H\u00fd\u017e\u010fov\u00e9 svaly:<\/b><span style=\"font-weight: 400;\"> H\u00fd\u017ed\u011b, neboli glute\u00e1ln\u00ed svaly, se zapojuj\u00ed p\u0159i ka\u017ed\u00e9m \u0161l\u00e1pnut\u00ed dol\u016f. Tyto svaly jsou d\u016fle\u017eit\u00e9 nejen pro estetiku, ale i pro stabilitu t\u011bla a spr\u00e1vn\u00e9 dr\u017een\u00ed p\u00e1te\u0159e. P\u0159i cvi\u010den\u00ed na rotopedu doch\u00e1z\u00ed k jejich aktivaci, co\u017e pom\u00e1h\u00e1 zpevnit a zlep\u0161it celkovou stabilitu doln\u00ed \u010d\u00e1sti t\u011bla.<\/span><\/li>\n<\/ul>\n<p><b>St\u0159ed t\u011bla (core):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">P\u0159i spr\u00e1vn\u00e9 technice j\u00edzdy na rotopedu je d\u016fle\u017eit\u00e9 zapojit i svaly st\u0159edu t\u011bla, neboli core. Tento komplex sval\u016f zahrnuje b\u0159i\u0161n\u00ed svaly, \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly a svaly doln\u00ed \u010d\u00e1sti zad, kter\u00e9 pom\u00e1haj\u00ed udr\u017eovat stabiln\u00ed a vzp\u0159\u00edmenou polohu t\u011bla. Spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla a zapojen\u00ed st\u0159edu t\u011bla b\u011bhem j\u00edzdy napom\u00e1h\u00e1 zlep\u0161it stabilitu a rovnov\u00e1hu a z\u00e1rove\u0148 sni\u017euje riziko bolest\u00ed zad.<\/span><\/li>\n<\/ul>\n<p><b>Horn\u00ed polovina t\u011bla (m\u00e9n\u011b intenzivn\u00ed):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">I kdy\u017e je j\u00edzda na rotopedu prim\u00e1rn\u011b zam\u011b\u0159ena na doln\u00ed polovinu t\u011bla, ur\u010ditou aktivitu vy\u017eaduje tak\u00e9 horn\u00ed polovina t\u011bla. Ramena a z\u00e1da jsou zapojeny hlavn\u011b p\u0159i udr\u017eov\u00e1n\u00ed spr\u00e1vn\u00e9ho dr\u017een\u00ed t\u011bla, kdy se ramena dr\u017e\u00ed uvoln\u011bn\u00e1 a z\u00e1da rovn\u00e1. P\u0159i intenzivn\u011bj\u0161\u00edm \u0161lap\u00e1n\u00ed a aktivn\u011bj\u0161\u00edm zapojen\u00ed pa\u017e\u00ed m\u016f\u017ee doj\u00edt i k lehk\u00e9mu pos\u00edlen\u00ed t\u011bchto svalov\u00fdch skupin.<\/span><\/li>\n<\/ul>\n<h2><span id=\"Spravna_technika_cviceni_na_rotopedu\"><span style=\"font-weight: 400;\">Spr\u00e1vn\u00e1 technika cvi\u010den\u00ed na rotopedu<\/span><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pro dosa\u017een\u00ed maxim\u00e1ln\u00edch v\u00fdsledk\u016f a prevenci zran\u011bn\u00ed je kl\u00ed\u010dov\u00e9 dodr\u017eovat spr\u00e1vnou techniku p\u0159i cvi\u010den\u00ed na rotopedu. I kdy\u017e se rotoped m\u016f\u017ee na prvn\u00ed pohled jevit jako jednoduch\u00fd p\u0159\u00edstroj, spr\u00e1vn\u00e1 poloha t\u011bla a technika \u0161lap\u00e1n\u00ed hraje z\u00e1sadn\u00ed roli v efektivit\u011b tr\u00e9ninku.<\/span><\/p>\n<p><b>Spr\u00e1vn\u00e1 poloha t\u011bla<\/b><\/p>\n<p><span style=\"font-weight: 400;\">P\u0159i j\u00edzd\u011b na rotopedu je d\u016fle\u017eit\u00e9 udr\u017eovat t\u011blo v neutr\u00e1ln\u00ed a vyv\u00e1\u017een\u00e9 poloze. Z\u00e1da by m\u011bla b\u00fdt rovn\u00e1, nehrbit se ani p\u0159\u00edli\u0161 neproh\u00fdbat. Ramena je t\u0159eba m\u00edt uvoln\u011bn\u00e1 a nesm\u00ed b\u00fdt vyta\u017een\u00e1 k u\u0161\u00edm, co\u017e by mohlo v\u00e9st k nap\u011bt\u00ed v krku a z\u00e1dech. Kl\u00ed\u010dov\u00e1 je stabilita st\u0159edu t\u011bla \u2013 aktivn\u00ed zapojen\u00ed b\u0159i\u0161n\u00edch sval\u016f (core) pom\u00e1h\u00e1 udr\u017eet spr\u00e1vn\u00e9 dr\u017een\u00ed a zlep\u0161uje celkovou efektivitu pohybu.<\/span><\/p>\n<p><b>Nastaven\u00ed sedla a \u0159\u00edd\u00edtek<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Nastaven\u00ed v\u00fd\u0161ky sedla a \u0159\u00edd\u00edtek je nezbytn\u00e9 pro pohodlnou a bezpe\u010dnou j\u00edzdu. Sedlo by m\u011blo b\u00fdt ve v\u00fd\u0161ce, kdy p\u0159i pln\u00e9m \u0161l\u00e1pnut\u00ed z\u016fst\u00e1v\u00e1 v koleni m\u00edrn\u00fd ohyb, p\u0159ibli\u017en\u011b v \u00fahlu 25-30 stup\u0148\u016f. Pokud je sedlo p\u0159\u00edli\u0161 n\u00edzko nebo vysoko, m\u016f\u017ee to zp\u016fsobit p\u0159et\u011b\u017eov\u00e1n\u00ed kolen nebo bok\u016f. \u0158\u00edd\u00edtka by m\u011bla b\u00fdt v takov\u00e9 v\u00fd\u0161ce a vzd\u00e1lenosti, aby umo\u017e\u0148ovala pohodln\u00e9 dr\u017een\u00ed, ani\u017e by se t\u011blo zbyte\u010dn\u011b hrbilo nebo p\u0159et\u011b\u017eovalo. Nastaven\u00ed je individu\u00e1ln\u00ed a m\u016f\u017ee vy\u017eadovat \u00fapravu na z\u00e1klad\u011b t\u011blesn\u00fdch proporc\u00ed.<\/span><\/p>\n<p><b>Rytmus \u0161lap\u00e1n\u00ed a technika j\u00edzdy<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Technika \u0161lap\u00e1n\u00ed by m\u011bla b\u00fdt plynul\u00e1 a rytmick\u00e1. Je d\u016fle\u017eit\u00e9 zapojit cel\u00e9 nohy, nejen tla\u010dit ped\u00e1ly dol\u016f, ale i aktivn\u011b tahat ped\u00e1ly nahoru. Tento plynul\u00fd pohyb zaji\u0161\u0165uje lep\u0161\u00ed zapojen\u00ed sval\u016f a sni\u017euje riziko p\u0159et\u00ed\u017een\u00ed kloub\u016f. P\u0159i cvi\u010den\u00ed se doporu\u010duje st\u0159\u00edd\u00e1n\u00ed rychlosti a odporu, co\u017e pom\u00e1h\u00e1 zv\u00fd\u0161it efektivitu tr\u00e9ninku. Pro maxim\u00e1ln\u00ed v\u00fdsledky je vhodn\u00e9 st\u0159\u00eddat intenzivn\u00ed f\u00e1ze (vy\u0161\u0161\u00ed rychlost a odpor) s f\u00e1zemi ni\u017e\u0161\u00ed intenzity, co\u017e umo\u017en\u00ed t\u011blu regenerovat a p\u0159itom st\u00e1le spalovat kalorie.<\/span><\/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 optimized with the Yoast SEO plugin v17.8 - 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