{"id":25643,"date":"2024-09-22T06:45:48","date_gmt":"2024-09-22T06:45:48","guid":{"rendered":"https:\/\/www.sporfixo.com\/sk\/?post_type=own_hposts&#038;p=25643"},"modified":"2025-09-22T13:45:48","modified_gmt":"2025-09-22T13:45:48","slug":"b-chudnutie-elipticke-trenazery","status":"publish","type":"own_hposts","link":"https:\/\/www.sporfixo.com\/sk\/b-chudnutie-elipticke-trenazery\/","title":{"rendered":"Chudnutie na eliptickom trena\u017e\u00e9ri (orbitreku)"},"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-294b31c6 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-d48fd824\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<h1>Chudnutie na eliptickom trena\u017e\u00e9ri (orbitreku)<\/h1>\n<div id=\"toc_container\" class=\"toc_transparent no_bullets\"><ul class=\"toc_list\"><li><a href=\"#Vplyv_cvicenia_na_orbitreku_na_spalovanie_kalorii\">Vplyv cvi\u010denia na orbitreku na spa\u013eovanie kal\u00f3ri\u00ed<\/a><\/li><li><a href=\"#Vyhody_chudnutia_na_eliptickom_trenazeri\">V\u00fdhody chudnutia na eliptickom trena\u017e\u00e9ri<\/a><\/li><li><a href=\"#Ako_elipticky_trenazer_funguje\">Ako eliptick\u00fd trena\u017e\u00e9r funguje?<\/a><\/li><li><a href=\"#Ako_cvicit_na_orbitreku_pre_efektivne_chudnutie\">Ako cvi\u010di\u0165 na orbitreku pre efekt\u00edvne chudnutie?<\/a><\/li><li><a href=\"#Tipy_na_maximalizaciu_vysledkov\">Tipy na maximaliz\u00e1ciu v\u00fdsledkov<\/a><\/li><li><a href=\"#Caste_chyby_pri_cviceni\">\u010cast\u00e9 chyby pri cvi\u010den\u00ed<\/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-e3ec410f\"><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-a04ef757\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<h2><span id=\"Vplyv_cvicenia_na_orbitreku_na_spalovanie_kalorii\">Vplyv cvi\u010denia na orbitreku na spa\u013eovanie kal\u00f3ri\u00ed<\/span><\/h2>\n<p>Mno\u017estvo sp\u00e1len\u00fdch kal\u00f3ri\u00ed z\u00e1vis\u00ed predov\u0161etk\u00fdm od intenzity tr\u00e9ningu a individu\u00e1lnych faktorov, ako je telesn\u00e1 hmotnos\u0165, vek, pohlavie alebo fyzick\u00e1 kond\u00edcia. \u010c\u00edm vy\u0161\u0161ia je intenzita tr\u00e9ningu a dlh\u0161ia doba cvi\u010denia, t\u00fdm viac kal\u00f3ri\u00ed sp\u00e1lite.<\/p>\n\n\n\n\n\n<p>Priemerne m\u00f4\u017ee \u010dlovek sp\u00e1li\u0165 na orbitreku pribli\u017ene 300 a\u017e 600 kal\u00f3ri\u00ed za hodinu, v z\u00e1vislosti od intenzity cvi\u010denia. To je porovnate\u013en\u00e9 s be\u017eeck\u00fdm p\u00e1som, ktor\u00fd taktie\u017e pon\u00faka vysok\u00e9 spa\u013eovanie kal\u00f3ri\u00ed, av\u0161ak s vy\u0161\u0161\u00edm dopadom na k\u013aby. <a href=\"https:\/\/core.ac.uk\/download\/pdf\/217288544.pdf\">\u0160t\u00fadia<\/a> porovn\u00e1vaj\u00faca energetick\u00fd v\u00fddaj a fyziologick\u00e9 reakcie medzi be\u017eeck\u00fdm p\u00e1som a eliptick\u00fdm trena\u017e\u00e9rom zistila, \u017ee be\u017eeck\u00fd p\u00e1s generuje vy\u0161\u0161\u00ed energetick\u00fd v\u00fddaj a v\u00e4\u010d\u0161\u00ed VO2 max pri rovnakej vn\u00edmanej n\u00e1mahe. Hoci sa be\u017eeck\u00fd p\u00e1s jav\u00ed ako efekt\u00edvnej\u0161\u00ed v t\u00fdchto parametroch, orbitrek st\u00e1le predstavuje re\u0161pektovan\u00fa alternat\u00edvu s n\u00edzkym dopadom na k\u013aby. Je v\u0161ak d\u00f4le\u017eit\u00e9 zoh\u013eadni\u0165, \u010di je pou\u017eitie RPE ako jedin\u00e9ho ukazovate\u013ea intenzity medzi t\u00fdmito modalitami dostato\u010dne presn\u00e9, vzh\u013eadom na mo\u017enos\u0165 odli\u0161n\u00e9ho svalov\u00e9ho za\u0165a\u017eenia.<\/p>\n<p>Oproti rotopedu, ktor\u00fd sa viac zameriava na doln\u00fa \u010das\u0165 tela a m\u00f4\u017ee sp\u00e1li\u0165 o nie\u010do menej kal\u00f3ri\u00ed, pon\u00faka eliptick\u00fd trena\u017e\u00e9r v\u00fdhodu celotelov\u00e9ho tr\u00e9ningu. T\u00e1to kombin\u00e1cia cvi\u010den\u00ed hornej i dolnej \u010dasti tela v\u00fdrazne zvy\u0161uje energetick\u00fd v\u00fddaj, aj ke\u010f je ni\u017e\u0161ia ako na be\u017eeckom p\u00e1se.<\/p>\n<p><span style=\"font-weight: 400;\">Faktory, ktor\u00e9 ovplyv\u0148uj\u00fa mno\u017estvo sp\u00e1len\u00fdch kal\u00f3ri\u00ed, zah\u0155\u0148aj\u00fa predov\u0161etk\u00fdm:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"><strong>Telesn\u00e1 hmotnos\u0165<\/strong>: \u010c\u00edm vy\u0161\u0161iu hmotnos\u0165 m\u00e1te, t\u00fdm viac kal\u00f3ri\u00ed po\u010das cvi\u010denia sp\u00e1lite, preto\u017ee va\u0161e telo mus\u00ed vynalo\u017ei\u0165 viac energie.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Vek a pohlavie<\/strong>: Mlad\u0161\u00ed \u013eudia obvykle spa\u013euj\u00fa kal\u00f3rie r\u00fdchlej\u0161ie v\u010faka vy\u0161\u0161iemu metabolizmu. Mu\u017ei maj\u00fa tendenciu spa\u013eova\u0165 viac kal\u00f3ri\u00ed ako \u017eeny, preto\u017ee maj\u00fa v\u0161eobecne vy\u0161\u0161\u00ed podiel svalovej hmoty.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>D\u013a\u017eka a intenzita cvi\u010denia<\/strong>: Dlhodobej\u0161ie cvi\u010denie s vy\u0161\u0161ou intenzitou samozrejme povedie k v\u00e4\u010d\u0161iemu kalorick\u00e9mu v\u00fddaju. Pri intenz\u00edvnom intervalovom tr\u00e9ningu (HIIT) sa dokonca spa\u013eovanie kal\u00f3ri\u00ed zvy\u0161uje aj po skon\u010den\u00ed cvi\u010denia.<\/span><\/li>\n<\/ul>\n<p><strong>TIP:<\/strong> \ud83d\udc49 <strong>Tu je n\u00e1\u0161 v\u00fdber TOP modelov!<\/strong><\/p>\n\n<table id=\"tablepress-7\" class=\"tablepress tablepress-id-7 tablepress-responsive tablepress-responsive-stack-phone\">\n<thead>\n<tr class=\"row-1 odd\">\n\t<th class=\"column-1\">Vzh\u013ead<\/th><th class=\"column-2\">Model<\/th><th class=\"column-3\">Vlastnosti<\/th><th class=\"column-4\">Dostupnos\u0165<\/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\/sk\/elipticke-trenazery\/housefit-motio-35\/\"><img src=\"https:\/\/www.sporfixo.com\/sk\/wp-content\/uploads\/2021\/10\/HouseFit-MOTIO-35-fi.jpg\" alt=\"HouseFit MOTIO 35 recenzie a test\" width=\"80\" height=\"80\" class=\"alignnone size-full\" \/><\/a><\/td><td class=\"column-2\"><strong class=\"black-link\"><a href=\"https:\/\/www.sporfixo.com\/sk\/elipticke-trenazery\/housefit-motio-35\/\">HouseFit MOTIO 35<\/a><\/strong><\/td><td class=\"column-3\"><div><i class=\"icheck\"><\/i> Ide\u00e1lny pre drobnej\u0161ie osoby<\/div><div><i class=\"icheck\"><\/i> HRC aj Recovery program<\/div><div><i class=\"ilabel\"><\/i> Lacn\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:\/\/elipticke-trenazery.heureka.sk\/housefit-motio-35\/#utm_source=sporfixo.com&amp;utm_medium=affiliate&amp;utm_campaign=20777&amp;utm_content=Text%20link\" target=\"_blank\" rel=\"nofollow noopener\" data-trixam-positionid=\"35818\">ZOBRAZI\u0164 PRODUKT<\/a><\/div><\/td>\n<\/tr>\n<tr class=\"row-3 odd\">\n\t<td class=\"column-1\"><a href=\"https:\/\/www.sporfixo.com\/sk\/elipticke-trenazery\/insportline-atlanta\/\"><img src=\"https:\/\/www.sporfixo.com\/sk\/wp-content\/uploads\/2021\/10\/inSPORTline-Atlanta-fi.jpg\" alt=\"inSPORTline Atlanta recenzie a test\" width=\"80\" height=\"80\" class=\"alignnone size-full\" \/><\/a><\/td><td class=\"column-2\"><strong class=\"black-link\"><a href=\"https:\/\/www.sporfixo.com\/sk\/elipticke-trenazery\/insportline-atlanta\/\">inSPORTline Atlanta<\/a><\/strong><\/td><td class=\"column-3\"><div><i class=\"icheck\"><\/i> Spotrebite\u013esk\u00e9 ocenenie Produkt roka<\/div><div><i class=\"icheck\"><\/i> Lo\u017eisk\u00e1 v k\u013aboch pre vy\u0161\u0161iu \u017eivotnos\u0165<\/div><div><i class=\"ilabel\"><\/i> Lacn\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:\/\/elipticke-trenazery.heureka.sk\/insportline-atlanta\/#utm_source=sporfixo.com&amp;utm_medium=affiliate&amp;utm_campaign=20777&amp;utm_content=Text%20link\" target=\"_blank\" rel=\"nofollow noopener\" data-trixam-positionid=\"35818\">ZOBRAZI\u0164 PRODUKT<\/a><\/div><\/td>\n<\/tr>\n<tr class=\"row-4 even\">\n\t<td class=\"column-1\"><a href=\"https:\/\/www.sporfixo.com\/sk\/elipticke-trenazery\/hop-sport-hs-160cf-stage\/\"><img src=\"https:\/\/www.sporfixo.com\/sk\/wp-content\/uploads\/2021\/10\/Hop-Sport-HS-160CF-Stage-fi.jpg\" alt=\"Hop-Sport HS-160CF Stage recenzie a test\" width=\"80\" height=\"80\" class=\"alignnone size-full\" \/><\/a><\/td><td class=\"column-2\"><strong class=\"black-link\"><a href=\"https:\/\/www.sporfixo.com\/sk\/elipticke-trenazery\/hop-sport-hs-160cf-stage\/\">Hop-Sport HS-160CF Stage<\/a><\/strong><\/td><td class=\"column-3\"><div><i class=\"icheck\"><\/i> Byteln\u00e9 prevedenie s ko\u013eajnicami<\/div><div><i class=\"icheck\"><\/i> Tr\u00e9ningov\u00e1 aplik\u00e1cie iConsole+<\/div><div><i class=\"ilabel\"><\/i> Stredn\u00e1 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 heureka-hn-link\" href=\"https:\/\/elipticke-trenazery.heureka.sk\/hop-sport-hs-160cf-stage\/#utm_source=sporfixo.com&amp;utm_medium=affiliate&amp;utm_campaign=20777&amp;utm_content=Text%20link\" target=\"_blank\" rel=\"nofollow noopener\" data-trixam-positionid=\"35818\">ZOBRAZI\u0164 PRODUKT<\/a><\/div><\/td>\n<\/tr>\n<tr class=\"row-5 odd\">\n\t<td class=\"column-1\"><a href=\"https:\/\/www.sporfixo.com\/sk\/elipticke-trenazery\/insportline-incondi-et600i\/\"><img src=\"https:\/\/www.sporfixo.com\/sk\/wp-content\/uploads\/2021\/10\/inSPORTline-inCondi-ET600i-fi.jpg\" alt=\"inSPORTline inCondi ET600i recenzie a test\" width=\"80\" height=\"80\" class=\"alignnone size-full\" \/><\/a><\/td><td class=\"column-2\"><strong class=\"black-link\"><a href=\"https:\/\/www.sporfixo.com\/sk\/elipticke-trenazery\/insportline-incondi-et600i\/\">inSPORTline inCondi ET600i<\/a><\/strong><\/td><td class=\"column-3\"><div><i class=\"icheck\"><\/i> Vysok\u00e1 nosnos\u0165 200 kg<\/div><div><i class=\"icheck\"><\/i> Aplik\u00e1cie a virtu\u00e1lny tr\u00e9ning<\/div><div><i class=\"ilabel\"><\/i> Stredn\u00e1 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 heureka-hn-link\" href=\"https:\/\/elipticke-trenazery.heureka.sk\/insportline-incondi-et600i\/#utm_source=sporfixo.com&amp;utm_medium=affiliate&amp;utm_campaign=20777&amp;utm_content=Text%20link\" target=\"_blank\" rel=\"nofollow noopener\" data-trixam-positionid=\"35818\">ZOBRAZI\u0164 PRODUKT<\/a><\/div><\/td>\n<\/tr>\n<tr class=\"row-6 even\">\n\t<td class=\"column-1\"><a href=\"https:\/\/www.sporfixo.com\/sk\/elipticke-trenazery\/insportline-kapekor\/\"><img src=\"https:\/\/www.sporfixo.com\/sk\/wp-content\/uploads\/2021\/10\/inSPORTline-Kapekor-fi.jpg\" alt=\"inSPORTline Kapekor recenzie a test\" width=\"80\" height=\"80\" class=\"alignnone size-full\" \/><\/a><\/td><td class=\"column-2\"><strong class=\"black-link\"><a href=\"https:\/\/www.sporfixo.com\/sk\/elipticke-trenazery\/insportline-kapekor\/\">inSPORTline Kapekor<\/a><\/strong><\/td><td class=\"column-3\"><div><i class=\"icheck\"><\/i> Revolu\u010dn\u00e1 kon\u0161trukcia s 2 zotrva\u010dn\u00edky<\/div><div><i class=\"icheck\"><\/i> N\u00edzky n\u00e1stup a nastavite\u013en\u00e1 v\u00fd\u0161ka<\/div><div><i class=\"ilabel\"><\/i> Pre n\u00e1ro\u010dn\u00fdch<\/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:\/\/elipticke-trenazery.heureka.sk\/insportline-kapekor\/#utm_source=sporfixo.com&amp;utm_medium=affiliate&amp;utm_campaign=20777&amp;utm_content=Text%20link\" target=\"_blank\" rel=\"nofollow noopener\" data-trixam-positionid=\"35818\">ZOBRAZI\u0164 PRODUKT<\/a><\/div><\/td>\n<\/tr>\n<tr class=\"row-7 odd\">\n\t<td class=\"column-1\"><a href=\"https:\/\/www.sporfixo.com\/sk\/elipticke-trenazery\/nordictrack-c5-5\/\"><img src=\"https:\/\/www.sporfixo.com\/sk\/wp-content\/uploads\/2021\/10\/NordicTrack-C5-5-fi.jpg\" alt=\"NordicTrack C5.5 recenzie a test\" width=\"80\" height=\"80\" class=\"alignnone size-full\" \/><\/a><\/td><td class=\"column-2\"><strong class=\"black-link\"><a href=\"https:\/\/www.sporfixo.com\/sk\/elipticke-trenazery\/nordictrack-c5-5\/\">NordicTrack C5.5<\/a><\/strong><\/td><td class=\"column-3\"><div><i class=\"icheck\"><\/i> Nastavite\u013en\u00fd sklon a mal\u00e1 rozte\u010d<\/div><div><i class=\"icheck\"><\/i> V\u00fdborn\u00e1 tr\u00e9ningov\u00e1 aplik\u00e1cia iFit<\/div><div><i class=\"ilabel\"><\/i> Pre n\u00e1ro\u010dn\u00fdch<\/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:\/\/elipticke-trenazery.heureka.sk\/nordictrack-c-5_5\/#utm_source=sporfixo.com&amp;utm_medium=affiliate&amp;utm_campaign=20777&amp;utm_content=Text%20link\" target=\"_blank\" rel=\"nofollow noopener\" data-trixam-positionid=\"35818\">ZOBRAZI\u0164 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-08905d08\"><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-33dfe90d\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<h2><span id=\"Vyhody_chudnutia_na_eliptickom_trenazeri\">V\u00fdhody chudnutia na eliptickom trena\u017e\u00e9ri<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Medzi hlavn\u00e9 pr\u00ednosy patr\u00ed \u0161etrnos\u0165 ku k\u013abom, kombin\u00e1cia kardia a silov\u00e9ho tr\u00e9ningu, prisp\u00f4sobivos\u0165 r\u00f4znym \u00farovniam fyzickej zdatnosti a schopnos\u0165 precvi\u010di\u0165 cel\u00e9 telo.<\/span><\/p>\n\n\n\n\n\n<p><strong>N\u00edzky vplyv na k\u013aby<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Jednou z najv\u00fdznamnej\u0161\u00edch v\u00fdhod cvi\u010denia na eliptickom trena\u017e\u00e9ri je jeho \u0161etrnos\u0165 ku k\u013abom. Pohyb je plynul\u00fd a bez n\u00e1razov, \u010do minimalizuje riziko zranenia, najm\u00e4 u \u013eud\u00ed s probl\u00e9mami s k\u013abmi alebo t\u00fdch, ktor\u00ed sa zotavuj\u00fa z \u00farazov. Orbitrek je v\u010faka tomu vhodn\u00fd nielen pre za\u010diato\u010dn\u00edkov, ale aj pre star\u0161ie osoby a t\u00fdch, ktor\u00ed h\u013eadaj\u00fa alternat\u00edvu k behu \u010di in\u00fdm cvi\u010deniam, ktor\u00e9 za\u0165a\u017euj\u00fa k\u013aby.<\/span><\/p>\n<p><strong>Kombin\u00e1cia kardia a silov\u00e9ho tr\u00e9ningu<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Cvi\u010denie na eliptickom trena\u017e\u00e9ri poskytuje v\u00fdborn\u00fa kombin\u00e1ciu kardio tr\u00e9ningu a posil\u0148ovania. Pri cvi\u010den\u00ed na orbitreku nielen zlep\u0161ujete svoju kardiovaskul\u00e1rnu kond\u00edciu a spa\u013eujete kal\u00f3rie, ale z\u00e1rove\u0148 zap\u00e1jate svaly hornej aj dolnej \u010dasti tela, \u010do napom\u00e1ha posil\u0148ovaniu svalstva. T\u00e1to kombin\u00e1cia umo\u017e\u0148uje efekt\u00edvnej\u0161ie spa\u013eovanie tukov a z\u00e1rove\u0148 zlep\u0161uje svalov\u00fd tonus.<\/span><\/p>\n<p><strong>Prisp\u00f4sobivos\u0165<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Eliptick\u00fd trena\u017e\u00e9r pon\u00faka \u0161irok\u00e9 mo\u017enosti prisp\u00f4sobenia tr\u00e9ningu pod\u013ea individu\u00e1lnych potrieb a cie\u013eov. V\u010faka mo\u017enosti nastavenia r\u00f4znych \u00farovn\u00ed odporu a r\u00fdchlosti si m\u00f4\u017eete tr\u00e9ning upravi\u0165 na mieru pod\u013ea svojej fyzickej zdatnosti, kond\u00edcie a zamerania \u2013 \u010di u\u017e preferujete \u013eah\u0161ie kardio cvi\u010denie alebo intenz\u00edvnej\u0161\u00ed tr\u00e9ning so zameran\u00edm na budovanie svalov.<\/span><\/p>\n<p><strong>Celotelov\u00fd tr\u00e9ning<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Na rozdiel od niektor\u00fdch in\u00fdch cvi\u010debn\u00fdch strojov, eliptick\u00fd trena\u017e\u00e9r zap\u00e1ja pri cvi\u010den\u00ed cel\u00e9 telo. Ped\u00e1le pracuj\u00fa s dolnou \u010das\u0165ou tela &#8211; posil\u0148uj\u00fa stehenn\u00e9 a l\u00fdtkov\u00e9 svaly, zatia\u013e \u010do pohybliv\u00e9 rukov\u00e4te aktivuj\u00fa svaly hornej \u010dasti tela, vr\u00e1tane pa\u017e\u00ed, ramien a chrbta. T\u00fdmto sp\u00f4sobom poskytuje orbitrek komplexn\u00fd tr\u00e9ning, ktor\u00fd zlep\u0161uje celkov\u00fa telesn\u00fa kond\u00edciu, zvy\u0161uje svalov\u00fa silu a z\u00e1rove\u0148 napom\u00e1ha chudnutiu.<\/span><\/p>\n\n\n\n<h2><span id=\"Ako_elipticky_trenazer_funguje\">Ako eliptick\u00fd trena\u017e\u00e9r funguje?<\/span><\/h2>\n<p>Eliptick\u00fd trena\u017e\u00e9r funguje na princ\u00edpe plynul\u00e9ho eliptick\u00e9ho pohybu, ktor\u00fd zap\u00e1ja svaly dolnej aj hornej \u010dasti tela. Tento stroj napodob\u0148uje prirodzen\u00fd pohyb pri ch\u00f4dzi, behu alebo \u0161liapan\u00ed na bicykli, av\u0161ak s minim\u00e1lnym dopadom na k\u013aby. Nohy sa pohybuj\u00fa po eliptickej dr\u00e1he, \u010do eliminuje tvrd\u00e9 n\u00e1razy, ktor\u00e9 s\u00fa typick\u00e9 napr\u00edklad pri behu. V\u010faka tomu je orbitrek skvelou vo\u013ebou pre \u013eud\u00ed, ktor\u00ed chc\u00fa cvi\u010di\u0165 efekt\u00edvne bez toho, aby nadmerne za\u0165a\u017eovali svoje k\u013aby.<\/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\/elipticke-trenazery\/\">UK\u00c1ZA\u0164 NAJLEP\u0160IE ELIPTICK\u00c9 TRENA\u017d\u00c9RY<\/a><\/div>\n<br>\n\n\n\n<p>Na rozdiel od be\u017eeck\u00e9ho p\u00e1su, ktor\u00fd simuluje beh alebo ch\u00f4dzu a vy\u017eaduje akt\u00edvne zdv\u00edhanie chodidiel od povrchu, orbitrek udr\u017euje nohy v neust\u00e1lom kontakte s ped\u00e1lmi, \u010do zais\u0165uje plynul\u00fd pohyb. Oproti rotopedu, ktor\u00fd sa zameriava prim\u00e1rne na doln\u00fa \u010das\u0165 tela, orbitrek vyu\u017e\u00edva aj pohybliv\u00e9 rukov\u00e4te, ktor\u00e9 umo\u017e\u0148uj\u00fa zapojenie svalov hornej \u010dasti tela. T\u00e1to kombin\u00e1cia z neho rob\u00ed v\u00fdnimo\u010dn\u00fd n\u00e1stroj pre celotelov\u00fd tr\u00e9ning.<\/p>\n<p>Ve\u013ekou v\u00fdhodou cvi\u010denia na orbitreku je pr\u00e1ve synchr\u00f3nne zapojenie svalov dolnej aj hornej polovice tela. Pri ka\u017edom kroku sa aktivuj\u00fa <strong>svaly stehien, zadku, l\u00fdtok, ale aj svaly pa\u017e\u00ed, ramien a chrbta<\/strong>. V\u010faka tomuto kombinovan\u00e9mu pohybu sa zvy\u0161uje energetick\u00fd v\u00fddaj, \u010do prispieva k efekt\u00edvnej\u0161iemu spa\u013eovaniu kal\u00f3ri\u00ed a celkov\u00e9mu zlep\u0161eniu kond\u00edcie.<\/p>\n<h2><span id=\"Ako_cvicit_na_orbitreku_pre_efektivne_chudnutie\"><b>Ako cvi\u010di\u0165 na orbitreku pre efekt\u00edvne chudnutie?<\/b><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Na dosiahnutie vidite\u013en\u00fdch v\u00fdsledkov je d\u00f4le\u017eit\u00e9 stanovi\u0165 si realistick\u00fd a udr\u017eate\u013en\u00fd tr\u00e9ningov\u00fd pl\u00e1n. Odpor\u00fa\u010da sa cvi\u010di\u0165 aspo\u0148 3-5kr\u00e1t t\u00fd\u017edenne, pri\u010dom ka\u017ed\u00fd tr\u00e9ning by mal trva\u0165 pribli\u017ene 30-60 min\u00fat. Pre za\u010diato\u010dn\u00edkov m\u00f4\u017ee by\u0165 u\u017eito\u010dn\u00e9 za\u010da\u0165 s krat\u0161\u00edmi, miernej\u0161\u00edmi tr\u00e9ningami a postupne zvy\u0161ova\u0165 d\u013a\u017eku aj intenzitu. Konzistencia je k\u013e\u00fa\u010dom k \u00faspechu, a preto je lep\u0161ie cvi\u010di\u0165 pravidelnej\u0161ie krat\u0161iu dobu ako intenz\u00edvne, ale nepravidelne.<\/span><\/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\/elipticke-trenazery\/orbitrek\/\">CHCEM MA\u0164 ORBITREK DOMA<\/a><\/div>\n<br>\n\n\n\n<p><span style=\"font-weight: 400;\">Pre efekt\u00edvne spa\u013eovanie tukov je d\u00f4le\u017eit\u00e9 sledova\u0165 svoju tepov\u00fa frekvenciu. Ide\u00e1lna z\u00f3na na spa\u013eovanie tukov je pribli\u017ene 60\u201370 % va\u0161ej maxim\u00e1lnej tepovej frekvencie. Maxim\u00e1lna tepov\u00e1 frekvencia sa obvykle vypo\u010d\u00edtava ako 220 m\u00ednus v\u00e1\u0161 vek. Udr\u017eiavan\u00edm tepovej frekvencie v tejto z\u00f3ne po\u010das cvi\u010denia na orbitreku dosiahnete optim\u00e1lne spa\u013eovanie tukov bez toho, aby ste nadmerne za\u0165a\u017eovali svoje telo.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ako sa va\u0161a fyzick\u00e1 kond\u00edcia zlep\u0161uje, mali by ste postupne zvy\u0161ova\u0165 intenzitu tr\u00e9ningu \u2013 napr\u00edklad zv\u00fd\u0161en\u00edm odporu alebo r\u00fdchlosti. T\u00fdmto sp\u00f4sobom zabr\u00e1nite stagn\u00e1cii a va\u0161e telo bude neust\u00e1le stimulovan\u00e9 k vy\u0161\u0161\u00edm v\u00fdkonom. Z\u00e1rove\u0148 je d\u00f4le\u017eit\u00e9 sledova\u0165, ako va\u0161e telo reaguje a da\u0165 mu dostatok \u010dasu na regener\u00e1ciu.<\/span><\/p>\n<p><strong>Intervalov\u00fd tr\u00e9ning (HIIT)<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Intervalov\u00fd tr\u00e9ning s vysokou intenzitou (HIIT) je jedn\u00fdm z najefekt\u00edvnej\u0161\u00edch sp\u00f4sobov, ako na orbitreku spa\u013eova\u0165 tuky. HIIT kombinuje kr\u00e1tke v\u00fdbuchy intenz\u00edvneho cvi\u010denia s f\u00e1zami odpo\u010dinku alebo ni\u017e\u0161ej intenzity. Tento typ tr\u00e9ningu nielen\u017ee zr\u00fdch\u013euje spa\u013eovanie kal\u00f3ri\u00ed po\u010das cvi\u010denia, ale taktie\u017e stimuluje metabolizmus a zvy\u0161uje kalorick\u00fd v\u00fddaj aj po skon\u010den\u00ed tr\u00e9ningu. Napr\u00edklad m\u00f4\u017eete strieda\u0165 30 sek\u00fand intenz\u00edvneho \u0161liapania s maxim\u00e1lnym \u00fasil\u00edm s 1\u20132 min\u00fatami mierneho tempa.<\/span><\/p>\n<h2><span id=\"Tipy_na_maximalizaciu_vysledkov\">Tipy na maximaliz\u00e1ciu v\u00fdsledkov<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Aby bolo chudnutie na eliptickom trena\u017e\u00e9ri \u010do najefekt\u00edvnej\u0161ie, je d\u00f4le\u017eit\u00e9 dba\u0165 na spr\u00e1vnu techniku \u200b\u200ba tr\u00e9ningov\u00fa rozmanitos\u0165. Spr\u00e1vna technika zohr\u00e1va k\u013e\u00fa\u010dov\u00fa \u00falohu \u2013 udr\u017eujte vzpriamen\u00e9 dr\u017eanie tela, zapojte svaly brucha a vyh\u00fdbajte sa pr\u00edli\u0161nej z\u00e1vislosti na rukov\u00e4tiach. Chybn\u00e9 postavenie chodidiel alebo pr\u00edli\u0161n\u00e9 spoliehanie sa na pa\u017ee m\u00f4\u017ee zni\u017eova\u0165 efektivitu cvi\u010denia a vies\u0165 k nespr\u00e1vnemu za\u0165a\u017eovaniu svalov.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pravidelne me\u0148te nastavenie odporu a r\u00fdchlosti, aby va\u0161e telo neust\u00e1le \u010delilo nov\u00fdm v\u00fdzvam. T\u00e1to rozmanitos\u0165 cvi\u010den\u00ed zvy\u0161uje \u00fa\u010dinnos\u0165 tr\u00e9ningu, zamedzuje stagn\u00e1cii a podporuje rast svalovej hmoty. Intervalov\u00e9 tr\u00e9ningy alebo vari\u00e1cie intenzity s\u00fa obzvl\u00e1\u0161\u0165 \u00fa\u010dinn\u00e9 pre spa\u013eovanie tukov.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pre maxim\u00e1lne v\u00fdsledky zv\u00e1\u017ete kombin\u00e1ciu s \u010fal\u0161\u00edmi aktivitami, ako je silov\u00fd tr\u00e9ning alebo in\u00e9 kardio cvi\u010denia. T\u00e1to kombin\u00e1cia zais\u0165uje rovnomern\u00fd rozvoj cel\u00e9ho tela, zlep\u0161uje metabolizmus a zr\u00fdch\u013euje proces chudnutia. Pam\u00e4tajte, \u017ee \u00faspech spo\u010d\u00edva v pravidelnosti, spr\u00e1vnej technike a dostato\u010dnej variabilite tr\u00e9ningov.<\/span><\/p>\n<h2><span id=\"Caste_chyby_pri_cviceni\">\u010cast\u00e9 chyby pri cvi\u010den\u00ed<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pri cvi\u010den\u00ed na eliptickom trena\u017e\u00e9ri sa \u013eudia \u010dasto dop\u00fa\u0161\u0165aj\u00fa nieko\u013ek\u00fdch ch\u00fdb, ktor\u00e9 m\u00f4\u017eu zni\u017eova\u0165 efektivitu tr\u00e9ningu. Jednou z naj\u010dastej\u0161\u00edch ch\u00fdb je precenenie d\u013a\u017eky tr\u00e9ningu \u2013 miesto zamerania na intenzitu \u013eudia tr\u00e1via na orbitreku pr\u00edli\u0161 ve\u013ea \u010dasu v n\u00edzkej intenzite, \u010do m\u00e1 men\u0161\u00ed vplyv na spa\u013eovanie tukov.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u010eal\u0161ou \u010dastou chybou je nespr\u00e1vna technika, napr\u00edklad pr\u00edli\u0161n\u00e9 spoliehanie sa na ruky alebo zl\u00e9 postavenie chodidiel. To m\u00f4\u017ee vies\u0165 k zl\u00e9mu zapojeniu svalov a zv\u00fd\u0161en\u00e9mu riziku zranenia.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Niektor\u00ed \u013eudia tie\u017e praktizuj\u00fa pr\u00edli\u0161 jednostrann\u00fd tr\u00e9ning bez dostato\u010dnej zmeny intenzity alebo kombin\u00e1cie s \u010fal\u0161\u00edmi cvikmi. Pre dosiahnutie optim\u00e1lnych v\u00fdsledkov je d\u00f4le\u017eit\u00e9 zara\u010fova\u0165 r\u00f4zne tr\u00e9ningov\u00e9 \u0161t\u00fdly a pravidelne meni\u0165 nastavenia stroja, aby telo nezostalo v komfortnej z\u00f3ne.<\/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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