{"id":25596,"date":"2022-09-05T15:00:52","date_gmt":"2022-09-05T15:00:52","guid":{"rendered":"https:\/\/www.sporfixo.com\/sk\/?post_type=own_hposts&#038;p=25596"},"modified":"2024-12-29T12:45:39","modified_gmt":"2024-12-29T12:45:39","slug":"b-spinning","status":"publish","type":"own_hposts","link":"https:\/\/www.sporfixo.com\/sk\/b-spinning\/","title":{"rendered":"\u010co je spinning a ako jazdi\u0165 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-50184963 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-14211cb6\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<h1>\u010co je spinning a ako jazdi\u0165 doma?<\/h1>\n<div id=\"toc_container\" class=\"toc_transparent no_bullets\"><ul class=\"toc_list\"><li><a href=\"#Co_je_spinning\">\u010co je spinning?<\/a><\/li><li><a href=\"#Na_co_je_dobry\">Na \u010do je dobr\u00fd?<\/a><\/li><li><a href=\"#Lekcie_spinningu\">Lekcie spinningu<\/a><\/li><li><a href=\"#Ako_na_domaci_spinning\">Ako na dom\u00e1ci spinning<\/a><\/li><li><a href=\"#Typy_a_technika_treningu\">Typy a technika tr\u00e9ningu<\/a><\/li><li><a href=\"#Treningovy_plan\">Tr\u00e9ningov\u00fd pl\u00e1n<\/a><\/li><li><a href=\"#Nastavenie_bicykla\">Nastavenie bicykla<\/a><\/li><li><a href=\"#Oblecenie_a_vybava\">Oble\u010denie 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-ad31e9a5\"><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-55a4d1de\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<h2><span id=\"Co_je_spinning\">\u010co je spinning?<\/span><\/h2>\n<p>Rad\u00ed sa do skupiny vytrvalostn\u00fdch tr\u00e9ningov. Toto aer\u00f3bne cvi\u010denie prebieha prostredn\u00edctvom jazdy na spinningovom bicykli (cyklotrena\u017e\u00e9ri). Doty\u010dn\u00fd zdol\u00e1va trasy o r\u00f4znych obtia\u017enostiach a prekon\u00e1va zostupy, st\u00fapanie alebo ide po rovine. V\u010faka spinningov\u00e9mu tr\u00e9ningu zlep\u0161ujete svoju kond\u00edciu a vytrvalos\u0165, neza\u0165a\u017eujete k\u013abov\u00fd syst\u00e9m a je vhodn\u00fd aj pre za\u010diato\u010dn\u00edkov. Tr\u00e9ning prebieha v r\u00f4znych tempoch, chv\u00ed\u013eu r\u00fdchlo, chv\u00ed\u013eku pomaly, po \u010dom nasleduje intenz\u00edvna a n\u00e1ro\u010dnej\u0161ia jazda.<\/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\/sk\/cyklotrenazery\/\">CHCEM CVI\u010cI\u0164 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-d32ee9cc\"><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-40fd117e\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<h2><span id=\"Na_co_je_dobry\">Na \u010do je dobr\u00fd?<\/span><\/h2>\n<p>Pri tr\u00e9ningu s\u00fa stimulovan\u00e9 v\u0161etky svaly, pozit\u00edvne p\u00f4sobia na obehov\u00fd a d\u00fdchac\u00ed syst\u00e9m. Pravideln\u00e9 cvi\u010denie v\u00fdrazne zlep\u0161uje fyzick\u00fa kond\u00edciu, zni\u017euje stres, celulit\u00eddu, bojuje proti k\u0155\u010dov\u00fdm \u017eil\u00e1m, odstra\u0148uje z tela strie a posil\u0148uje celkov\u00fa odolnos\u0165 tela. Spinning tie\u017e formuje postavu. Najviac pri spinningu pracuj\u00fa stehn\u00e1, zadok, svaly n\u00f4h, chrbta, bru\u0161n\u00e9 svaly a boky. Jazda na spinningovom bicykli spev\u0148uje poko\u017eku a rob\u00ed ju pru\u017enej\u0161ou. V\u00fdhody spinningu sa odr\u00e1\u017eaj\u00fa v zdrav\u00ed cel\u00e9ho tela.<\/p>\n<ul>\n<li><strong>Chudnutie<\/strong> \u2013 Na jednej spinningovej lekcii je mo\u017en\u00e9 sp\u00e1li\u0165 a\u017e 600 kcal. Pre \u010do najefekt\u00edvnej\u0161ie chudnutie by sa maxim\u00e1lna tepov\u00e1 frekvencia (MTP) mala pohybova\u0165 medzi 65-85%. Pri tr\u00e9ningu pod 65% je s\u00edce zlep\u0161ovan\u00e1 fyzi\u010dka, ale chudnutie sa neprejav\u00ed. Naopak nad 85 % sa tuky prest\u00e1vaj\u00fa spa\u013eova\u0165, tak\u017ee je to vhodn\u00e9 iba ako kr\u00e1tkodob\u00e1 z\u00e1\u0165a\u017e. Odpor\u00fa\u010da sa teda pomal\u0161ia jazda bez v\u00fdrazn\u00fdch z\u00e1\u0165a\u017eov\u00fdch a r\u00fdchlostn\u00fdch v\u00fdkyvov.<\/li>\n<\/ul>\n\n\n\n<h2><span id=\"Lekcie_spinningu\">Lekcie spinningu<\/span><\/h2>\n<p>Prv\u00fd spinningov\u00fd tr\u00e9ning by mal prebehn\u00fa\u0165 pod doh\u013eadom profesion\u00e1la, ktor\u00fd pon\u00faka svoje slu\u017eby v posil\u0148ovniach a fitness centr\u00e1ch. Lekcia spinningu trv\u00e1 zhruba 55 min\u00fat. D\u00f4le\u017eit\u00e1 je rozcvi\u010dka pred tr\u00e9ningom, bez ktorej by ste za\u010d\u00edna\u0165 nemali. \u010ealej sa nastavuje spinningov\u00fd bicykel. V\u00e1\u0161 trup by mal by\u0165 v uhle 45\u00b0 a pri dosadnut\u00ed na sedlo mus\u00edte by\u0165 schopn\u00ed natiahnu\u0165 nohy na ped\u00e1le. Ruky s\u00fa ohnut\u00e9 v lak\u0165och. Pri tr\u00e9ningu vych\u00e1dza najviac sily z prednej \u010dasti nohy, ke\u010f ped\u00e1l smeruje dole.<\/p>\n<p>K spinningu patr\u00ed neodmyslite\u013ene hudba. \u010ci u\u017e hr\u00e1 z reproduktora vo fitness centre, alebo si ka\u017ed\u00fd tr\u00e9nuj\u00faci p\u00fa\u0161\u0165a hudbu do sl\u00fachadiel. Hudba pom\u00e1ha udr\u017eova\u0165 tempo a nastavuje rytmus. Playlist je zostaven\u00fd od pomal\u0161ej pesni\u010dky na zahriatie a\u017e po r\u00fdchle songy pri z\u00e1vode. Naj\u010dastej\u0161ie tr\u00e9neri volia rock, pop, house alebo metal. Zvoli\u0165 si ale mo\u017eno ak\u00fako\u013evek hudbu, ktor\u00e1 lad\u00ed s tempom a dostato\u010dne motivuje.<\/p>\n<h2><span id=\"Ako_na_domaci_spinning\">Ako na dom\u00e1ci spinning<\/span><\/h2>\n<p>Sta\u010d\u00ed si len zaobstara\u0165 bicykel ur\u010den\u00fd na tento \u0161port a zisti\u0165 si z\u00e1kladn\u00e9 pravidl\u00e1. Bicykle s\u00fa vybaven\u00e9 n\u00fadzovou brzdou a po\u010d\u00edta\u010dom a l\u00ed\u0161ia sa t\u00fdm, \u017ee nemaj\u00fa vo\u013enobeh. Po\u010d\u00edta\u010d v\u00e1m uk\u00e1\u017ee stav cvi\u010denia, r\u00fdchlos\u0165, prejden\u00e9 vzdialenosti a sp\u00e1len\u00e9 kal\u00f3rie. Nastavenie vykon\u00e1te pod\u013ea in\u0161trukt\u00e1\u017eneho videa na po\u010d\u00edta\u010di, ktor\u00fd sa v\u00e1s tie\u017e v\u017edy bude p\u00fdta\u0165, ak\u00fd typ tr\u00e9ningu preferujete.<\/p>\n<p>Spinningov\u00fd bicykel je typicky drah\u0161\u00ed ako rotop\u00e9d. Mus\u00ed by\u0165, preto\u017ee sa l\u00ed\u0161ia s\u00fa\u010diastkami a intenzitou pou\u017e\u00edvania. Pri ka\u017edom bicykli sa uv\u00e1dza maxim\u00e1lna hmotnos\u0165 a v\u00fd\u0161ka u\u017e\u00edvate\u013ea. Pre\u010d\u00edtajte si viac o tom, <a href=\"https:\/\/www.sporfixo.com\/sk\/cyklotrenazery\/spinningove-bicykle\/\">ako spr\u00e1vne vybra\u0165 spinningov\u00fd bicykel na doma<\/a>.<\/p>\n<p>Ako \u010dasto cvi\u010di\u0165? Pokia\u013e je va\u0161\u00edm cie\u013eom schudn\u00fa\u0165 a vytvarova\u0165 postavu, odpor\u00fa\u010da sa spinning 1x-2x t\u00fd\u017edenne, a doplni\u0165 ho silov\u00fdm posil\u0148ovan\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\/sk\/cyklotrenazery\/\">UK\u00c1ZA\u0164 NAJLEP\u0160IE SPINNINGOV\u00c9 BICYKLE<\/a><\/div>\n<br>\n\n\n\n<h2><span id=\"Typy_a_technika_treningu\">Typy a technika tr\u00e9ningu<\/span><\/h2>\n<p>Spinningov\u00e9 tr\u00e9ningy sa delia do viacer\u00fdch skup\u00edn. Ka\u017ed\u00e1 technika vy\u017eaduje in\u00fa intenzitu v\u00e1\u0161ho \u00fasilia a zameriava sa na in\u00fa problematiku.<\/p>\n<ul>\n<li><strong>Recovery<\/strong> \u2013 V preklade znamen\u00e1 \u201ezotavenie\/uzdravenie\u201d. Jedn\u00e1 sa o tr\u00e9ning zameriavaj\u00faci sa na zdravie \u0161portovcov, relax\u00e1ciu a spr\u00e1vne d\u00fdchanie. Maxim\u00e1lna tepov\u00e1 frekvencia (MTP) sa pohybuje v rozmedz\u00ed 50-65 %. Svaly, imunita a kardiovaskul\u00e1rny syst\u00e9m sa zotavuj\u00fa po n\u00e1ro\u010dnom tr\u00e9ningu.<\/li>\n<li><strong>Endurance<\/strong> \u2013 MTP 65-75%. Vytrvalostn\u00fd tr\u00e9ning, ktor\u00fd si vy\u017eaduje ve\u013ea energie. Sp\u00e1lite pri \u0148om ve\u013ek\u00e9 mno\u017estvo kal\u00f3ri\u00ed. Odpor\u00fa\u010da sa teda pri chudnut\u00ed a pri t\u00fa\u017ebe zlep\u0161i\u0165 v\u00fdkon.<\/li>\n<li><strong>Strenght<\/strong> \u2013 MTP 75-85%. Silov\u00e1 spinningov\u00e1 technika. Cie\u013eom je efekt\u00edvne posilnenie svalov a schopnos\u0165 s\u00fastredenia sa na v\u00fdkon aj pri \u00fanave.<\/li>\n<li><strong>Interval<\/strong> \u2013 MTP 65-92%. \u0160portovec naber\u00e1 na r\u00fdchlosti a st\u00e1va sa odolnej\u0161\u00ed vo\u010di lakt\u00e1tu vo svaloch. Pri tr\u00e9ningu sa strieda mal\u00e1 s ve\u013ekou intenzitou v pravideln\u00fdch intervaloch.<\/li>\n<li><strong>Race day<\/strong> \u2013 MTP 80-92%. Ide o z\u00e1vod, kedy sa ide naplno. D\u00f4le\u017eit\u00e1 je pr\u00edprava pred pretekmi, potom nasleduje zotavenie. Vhodn\u00fd pre sk\u00fasenej\u0161\u00edch spinningov\u00fdch jazdcov.<\/li>\n<\/ul>\n<h2><span id=\"Treningovy_plan\">Tr\u00e9ningov\u00fd pl\u00e1n<\/span><\/h2>\n<p>M\u00f4\u017ee ma\u0165 r\u00f4zne podoby. Ka\u017ed\u00fd tr\u00e9ner prisp\u00f4sob\u00ed lekciu pod\u013ea po\u017eiadaviek \u0161portovcov. Tu je pr\u00edklad priebehu tr\u00e9ningu:<\/p>\n<ul>\n<li>Zahriatie \u2013 Ide o cca 10 min\u00fatov\u00fd \u013eahk\u00fd spinning pri tepovej frekvencii (TP) 60 % pri 90 ot\u00e1\u010dkach\/min.<\/li>\n<li>Pretiahnutie \u2013 Vykon\u00e1va sa 4x po 5 min\u00fatach pri tepovej frekvencii 70-75 %, 90-100 ot.\/min. Potom 1 min\u00fata \u013eahk\u00e9ho spinningu na zotavenie. Potom 6x 2 min. pri 80-90% TP a znova 90-100 ot.\/min. a min\u00fata na zotavenie. Nasleduje 6x 1 min. 90-95% TP, 100-100 ot.\/min. a naposledy min\u00fata na zotavenie.<\/li>\n<li>Drill s\u00e9ria \u2013 6x po 30 sekund\u00e1ch \u013eahkej jazdy s 30 sekundov\u00fdmi pauzami.<\/li>\n<li>Pracovn\u00e1 s\u00e9ria \u2013 2 min\u00faty pri 80% TP, 2 min\u00faty 70% TP a 2 min\u00faty 60% TP s postupn\u00fdm zno\u017eovan\u00edm ot\u00e1\u010dok.<\/li>\n<li>Upokojenie<\/li>\n<li>Pretiahnutie \u2013 Po tr\u00e9ningu je dobr\u00e9 sa pretiahnu\u0165 a uvo\u013eni\u0165 svaly na celom tele, obzvl\u00e1\u0161\u0165 oblas\u0165 krku a ramien, ktor\u00e9 s\u00fa pri jazde stuhnut\u00e9.<\/li>\n<\/ul>\n<h2><span id=\"Nastavenie_bicykla\">Nastavenie bicykla<\/span><\/h2>\n<p>Spr\u00e1vne nastavenie spinningov\u00e9ho bicykla ovplyvn\u00ed cel\u00fd tr\u00e9ning.<\/p>\n<ul>\n<li>Sedlo \u2013 Najprv nastavte poz\u00edciu sedla. Od riadidiel by malo by\u0165 sedlo na rovnak\u00fa vzdialenos\u0165, ako je d\u013a\u017eka v\u00e1\u0161ho predlaktia po kon\u010deky prstov. Pri seden\u00ed s nohami na ped\u00e1loch by ste mali ma\u0165 nohu pohodlne natiahnut\u00fa, nesmie sa v\u0161ak prepn\u00fa\u0165 \u00faplne.<\/li>\n<li>Riadidl\u00e1 \u2013 Mali by by\u0165 rovnako vysoko ako sedlo, popr\u00edpade o trochu vy\u0161\u0161ie.<\/li>\n<li>Ped\u00e1le \u2013 Chodidl\u00e1 musia dobre sedie\u0165 na ped\u00e1loch a remienok mus\u00ed by\u0165 primerane utiahnut\u00fd. Vank\u00fa\u0161ik chodidla je umiestnen\u00fd uprostred ped\u00e1la.<\/li>\n<li>Poloha tela \u2013 Na bicykli sa pri tr\u00e9ningu sed\u00ed s rovn\u00fdm chrbtom, ramen\u00e1 sa tla\u010dia dole a riadidl\u00e1 by sa mali dr\u017ea\u0165 cel\u00fdmi dla\u0148ami. Ruky s\u00fa pokr\u010den\u00e9 v lak\u0165och. Kolen\u00e1 by sa nemali h\u00fdba\u0165 do str\u00e1n.<\/li>\n<li>Okrem nastavenia nezabudnite skontrolova\u0165, \u010di bicykel spr\u00e1vne brzd\u00ed a je spr\u00e1vne nastaven\u00e1 z\u00e1\u0165a\u017e.<\/li>\n<\/ul>\n<h2><span id=\"Oblecenie_a_vybava\">Oble\u010denie a v\u00fdbava<\/span><\/h2>\n<p>Neoddelite\u013enou s\u00fa\u010das\u0165ou ka\u017ed\u00e9ho \u0161portovca je vhodn\u00fd odev a obuv. Ovplyvn\u00ed celkov\u00fa pohodu pri tr\u00e9ningu bez obmedzenia pohybu a funk\u010dn\u00e1 bielize\u0148 navy\u0161e eliminuje pachy. Najvhodnej\u0161ie s\u00fa sav\u00e9 materi\u00e1ly, ide\u00e1lne cyklo oble\u010denia.<\/p>\n<p>Top\u00e1nky by mali disponova\u0165 silnej\u0161ou podr\u00e1\u017ekou na ochranu k\u013abov \u010dlenku. Vzia\u0165 si m\u00f4\u017eete \u0161portov\u00fa obuv s pevnou podr\u00e1\u017ekou alebo rovno cyklistick\u00e9 top\u00e1nky. Na zohnanie s\u00fa aj \u0161peci\u00e1lne top\u00e1nky vyvinut\u00e9 priamo na spinning.<\/p>\n<p>Nezabudnite si na tr\u00e9ning pribali\u0165 dostatok vody (a\u017e 1liter na hodinu), aby neklesol v\u00e1\u0161 v\u00fdkon kv\u00f4li dehydrat\u00e1cii. Vhodn\u00e1 je ve\u013ek\u00e1 f\u013ea\u0161a s \u013eahk\u00fdm otv\u00e1ran\u00edm. Vhod pr\u00edde aj uter\u00e1k a \u0161port 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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