stdClass Object ( [id] => 96123534 [title] => Nechce sa vám, no kilá na váhe stúpajú? Vyskúšajte tréning na chudnutie pre lenivé ženy [alias] => nechce-sa-vam-no-kila-na-vahe-stupaju-vyskusajte-trening-na-chudnutie-pre-lenive-zeny [catid] => 1048 [published] => 1 [introtext] => [fulltext] =>

Neviete sa dokopať k cvičeniu, nechce sa vám chodiť do posilňovne alebo si ísť zabehať von do prírody? Síce sa lenivosť radí k zlým vlastnostiam, ak túžite schudnúť, mali by ste si uvedomiť, že sa predsa len musíte nejako hýbať. Ak patríte k ženám, ktorým sa cvičiť jednoducho nechce, máme pre vás riešenie. Zacvičiť si totiž môžete aj doma, napríklad pred televízorom či počítačom. Tento tréning vám pomôže vyformovať postavu snov.

Predkopávanie

Samozrejme, pred samotným cvičením sa poriadne ponaťahujte, aby ste aspoň trochu zahriali stuhnuté svaly. Napokon si sadnite na gauč a mierne sa zakloňte dozadu. Ruky položte vedľa seba a nohy pokrčte v kolenách. Pomaly ich začnite vystierať dovrchu a späť tak, aby ste po celý čas preciťovali svaly na stehnách. Tento cvik vykonávajte v troch sériách po 20 opakovaní.

Dvíhanie panvy

S pevným a vypracovaným pozadím vám pomôže dvíhanie panvy. Ľahnite si na okraj gauču tak, aby ste telo podopierali len časťou pod lopatkami. Nohy pokrčte a chodidlá majte pevne na zemi. Napokon zdvihnite panvu dovrchu a spať. Cvik vykonávajte v troch sériách po 25 – 30 opakovaní.

Krúženie rúk

Okrem spodnej časti tela, treba posilniť aj jeho vrch. Dajte sa do vzpriamenej polohy, nohy majte mierne od seba a ruky vystrite tak, aby smerovali od tela a vytvorili tak vodorovnú priamku. Dlane zovrite v päste a začnite rýchlo krúžiť ramenami v smere hodinových ručičiek. Po 30 sekundách s nimi krúžte proti hodinovým ručičkám. Ďalších 30 sekúnd začnite rukami mierne kmitať a napokon nimi 30 sekúnd robte veľké kruhy.

Striedavé údery

Postavte sa rovno a jednu nohu položte mierne pred tú druhú. Obe ruky spojte do pästí a položte si ich pred tvár. Spodnú časť tela majte nehybnú a začnite udierať pred seba striedavými pohybmi rúk. Cvik vám môže pripomínať boxovanie, avšak bez vreca. Postupne zvyšujte rýchlosť a silu každého úderu. Najdôležitejšie je, aby ste správne dýchali. Cvik vykonávajte po dobu jednej minúty.

Bicyklovanie

Tento cvik pripomína bicyklovanie. Ľahnite si na gauč a ruky dajte za hlavu. S nádychom sa dotknite pravým lakťom ľavého kolena, s výdychom sa dostaňte do východiskovej polohy a s ďalším nádychom pritiahnite ľavý lakeť k pravému kolenu. Cvik vykonávajte v troch sériách po 15 opakovaní na každú stranu.

Plank

Tréning pre lenivé ženy zakončite plankom, vďaka ktorému precvičíte celé telo. Je len na vás, ktorý typ sa vám v danej chvíli bude chcieť vykonávať, no najideálnejší je bočný plank, plank zo strany na stranu, dvíhanie nôh v planku alebo plank s napínaním. Cvik vykonávajte v troch sériách po 20 opakovaní.

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[video] => [gallery] => [extra_fields] => Array ( [0] => stdClass Object ( [id] => 1 [name] => Subtitle [value] =>

Ak sa chcete cítiť vo svojom tele dobre a nechcete, aby váha naďalej stúpala, mali by ste sa snažiť viac hýbať. Čo však robiť v prípade, ak sa vám nechce? Vyskúšať môžete tréning pre lenivé ženy, ktorý sa dá vykonávať s kľudom aj pred televízorom.

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Ak sa chcete cítiť vo svojom tele dobre a nechcete, aby váha naďalej stúpala, mali by ste sa snažiť viac hýbať. Čo však robiť v prípade, ak sa vám nechce? Vyskúšať môžete tréning pre lenivé ženy, ktorý sa dá vykonávať s kľudom aj pred televízorom.

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Všetko dôležité, rady pre ženy, rozhovory, poradňa, diéty, príbehy a emócie z prvej ruky. 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Čo však robiť v prípade, ak sa vám nechce? Vyskúšať môžete tréning pre lenivé ženy, ktorý sa dá vykonávať s kľudom aj pred televízorom. [metadata] => robots= author= title=Nechce sa vám, no kilá na váhe stúpajú? Vyskúšajte tréning na chudnutie pre lenivé ženy page_title=Nechce sa vám, no kilá na váhe stúpajú? Vyskúšajte tréning na chudnutie pre lenivé ženy [metakey] => cvičenie, chudnutie, tréning, lenivosť [plugins] => {"incptvocmimagegalleryIGParameters":"default","incptvocmimagegalleryocmIGposition":"OcmAfterDisplayContent","incptvocmimagegalleryocmIGtheme":"CameraSlideshow","incptvocmimagegalleryImages":["\/images\/slike\/2024\/01\/02\/3651780.jpg"],"incptvocmimagegalleryImageTitles":["dreamstime"],"incptvocmimagegalleryImageDescriptions":["

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=> OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 16 [alias] => no_cache ) [dont_show_on_the_front_page] => stdClass Object ( [id] => 77 [name] => Don't show on the front page [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 17 [alias] => dont_show_on_the_front_page ) [related_on_bottom] => stdClass Object ( [id] => 78 [name] => Related on bottom [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 18 [alias] => related_on_bottom ) [live_button] => stdClass Object ( [id] => 79 [name] => Live button [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 19 [alias] => live_button ) [instant_articles] => stdClass Object ( [id] => 87 [name] => Instant articles [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 28 [alias] => instant_articles ) [photo_gallery_item_black] => stdClass Object ( [id] => 89 [name] => Photo gallery item black [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 29 [alias] => photo_gallery_item_black ) [photo_gallery_item_white] => stdClass Object ( [id] => 90 [name] => Photo gallery item white [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 30 [alias] => photo_gallery_item_white ) [instant_articles_jl] => stdClass Object ( [id] => 91 [name] => Instant articles JL [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 31 [alias] => instant_articles_jl ) [required_views] => stdClass Object ( [id] => 95 [name] => Required views [value] => 0 [type] => textfield [group] => 9 [published] => 1 [ordering] => 32 [alias] => required_views ) [upscore_pr] => stdClass Object ( [id] => 96 [name] => Upscore PR [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 33 [alias] => upscore_pr ) [Native] => stdClass Object ( [id] => 97 [name] => Native [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 34 [alias] => Native ) [paid_article] => stdClass Object ( [id] => 99 [name] => Paid article [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 36 [alias] => paid_article ) [contains_quiz] => stdClass Object ( [id] => 100 [name] => Contains Quiz [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 37 [alias] => contains_quiz ) [gallery_type] => stdClass Object ( [id] => 101 [name] => Gallery slide/popup [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 38 [alias] => gallery_type ) [article_as_gallery] => stdClass Object ( [id] => 102 [name] => Article as Gallery [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 39 [alias] => article_as_gallery ) [Interview] => stdClass Object ( [id] => 103 [name] => Interview [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 40 [alias] => Interview ) [Important_article] => stdClass Object ( [id] => 104 [name] => Important article [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 41 [alias] => Important_article ) [linkless_article] => stdClass Object ( [id] => 108 [name] => Linkless article [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 45 [alias] => linkless_article ) [show_modification_date] => stdClass Object ( [id] => 109 [name] => Show modification date [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 46 [alias] => show_modification_date ) [untitled_article] => stdClass Object ( [id] => 111 [name] => Untitled article [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 47 [alias] => untitled_article ) [text_characters] => stdClass Object ( [id] => 112 [name] => Text Characters [value] => 2642 [type] => textfield [group] => 9 [published] => 1 [ordering] => 48 [alias] => text_characters ) ) [attachments] => Array ( ) [votingPercentage] => 0 [numOfvotes] => (0 votes) [cleanTitle] => Nechce sa vám, no kilá na váhe stúpajú? Vyskúšajte tréning na chudnutie pre lenivé ženy [num_of_authors] => 0 [author] => Joomla\CMS\User\User Object ( [isRoot:protected] => [id] => 25571 [name] => Viktória Briešková [username] => viktoria_brieskova [email] => [email protected] [password] => [password_clear] => [block] => 0 [sendEmail] => 0 [registerDate] => 2021-03-05 11:31:47 [lastvisitDate] => 0000-00-00 00:00:00 [activation] => [params] => {"admin_style":"","admin_language":"","language":"","editor":"","timezone":"","interview_articles":""} [groups] => Array ( [3] => 3 ) [guest] => 0 [lastResetTime] => 0000-00-00 00:00:00 [resetCount] => 0 [requireReset] => 0 [_params:protected] => Joomla\Registry\Registry Object ( [data:protected] => stdClass Object ( [admin_style] => [admin_language] => [language] => [editor] => [timezone] => [interview_articles] => ) [initialized:protected] => 1 [separator] => . ) [_authGroups:protected] => [_authLevels:protected] => [_authActions:protected] => [_errorMsg:protected] => [userHelper:protected] => Joomla\CMS\User\UserWrapper Object ( ) [_errors:protected] => Array ( ) [otpKey] => [otep] => [link] => /autor/viktoria-brieskova-25571 [profile] => stdClass Object ( [id] => 25571 [gender] => m [description] => [image] => [url] => [group] => 1 [plugins] => ) [avatar] => /components/com_ocm/images/placeholder/user.png ) [mainImage] => https://static.hnonline.sk/images/slike/2024/01/02/3651780.jpg [galleryCount] => 1 [hasImage] => 1 [mainImageAuthor] => dreamstime [mainImageDesc] =>

Zacvičte si tento tréning, aj keď sa vám veľmi nechce.

[mainImageAlt] => [popup_gallery] => Array ( [0] => stdClass Object ( [src] => https://static.hnonline.sk/images/slike/2024/01/02/3651780.jpg [title] =>

Zacvičte si tento tréning, aj keď sa vám veľmi nechce.

 dreamstime ) ) [bgPosition] => [text] => {OCMSplitter}

Neviete sa dokopať k cvičeniu, nechce sa vám chodiť do posilňovne alebo si ísť zabehať von do prírody? Síce sa lenivosť radí k zlým vlastnostiam, ak túžite schudnúť, mali by ste si uvedomiť, že sa predsa len musíte nejako hýbať. Ak patríte k ženám, ktorým sa cvičiť jednoducho nechce, máme pre vás riešenie. Zacvičiť si totiž môžete aj doma, napríklad pred televízorom či počítačom. Tento tréning vám pomôže vyformovať postavu snov.

Predkopávanie

Samozrejme, pred samotným cvičením sa poriadne ponaťahujte, aby ste aspoň trochu zahriali stuhnuté svaly. Napokon si sadnite na gauč a mierne sa zakloňte dozadu. Ruky položte vedľa seba a nohy pokrčte v kolenách. Pomaly ich začnite vystierať dovrchu a späť tak, aby ste po celý čas preciťovali svaly na stehnách. Tento cvik vykonávajte v troch sériách po 20 opakovaní.

Dvíhanie panvy

S pevným a vypracovaným pozadím vám pomôže dvíhanie panvy. Ľahnite si na okraj gauču tak, aby ste telo podopierali len časťou pod lopatkami. Nohy pokrčte a chodidlá majte pevne na zemi. Napokon zdvihnite panvu dovrchu a spať. Cvik vykonávajte v troch sériách po 25 – 30 opakovaní.

Krúženie rúk

Okrem spodnej časti tela, treba posilniť aj jeho vrch. Dajte sa do vzpriamenej polohy, nohy majte mierne od seba a ruky vystrite tak, aby smerovali od tela a vytvorili tak vodorovnú priamku. Dlane zovrite v päste a začnite rýchlo krúžiť ramenami v smere hodinových ručičiek. Po 30 sekundách s nimi krúžte proti hodinovým ručičkám. Ďalších 30 sekúnd začnite rukami mierne kmitať a napokon nimi 30 sekúnd robte veľké kruhy.

Striedavé údery

Postavte sa rovno a jednu nohu položte mierne pred tú druhú. Obe ruky spojte do pästí a položte si ich pred tvár. Spodnú časť tela majte nehybnú a začnite udierať pred seba striedavými pohybmi rúk. Cvik vám môže pripomínať boxovanie, avšak bez vreca. Postupne zvyšujte rýchlosť a silu každého úderu. Najdôležitejšie je, aby ste správne dýchali. Cvik vykonávajte po dobu jednej minúty.

Bicyklovanie

Tento cvik pripomína bicyklovanie. Ľahnite si na gauč a ruky dajte za hlavu. S nádychom sa dotknite pravým lakťom ľavého kolena, s výdychom sa dostaňte do východiskovej polohy a s ďalším nádychom pritiahnite ľavý lakeť k pravému kolenu. Cvik vykonávajte v troch sériách po 15 opakovaní na každú stranu.

Plank

Tréning pre lenivé ženy zakončite plankom, vďaka ktorému precvičíte celé telo. Je len na vás, ktorý typ sa vám v danej chvíli bude chcieť vykonávať, no najideálnejší je bočný plank, plank zo strany na stranu, dvíhanie nôh v planku alebo plank s napínaním. Cvik vykonávajte v troch sériách po 20 opakovaní.

---

---

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dreamstime
dreamstime

Zacvičte si tento tréning, aj keď sa vám veľmi nechce.
[OCMUserDisplay] => [OCMCommentsCounter] => [OCMCommentsBlock] => ) [jcfields] => Array ( ) [image] => [imageWidth] => 600 [comments] => Array ( ) [numOfComments] => 0 [absoluteURL] => https://svetevity.sk/magazin/zivotny-styl/96123534-nechce-sa-vam-no-kila-na-vahe-stupaju-vyskusajte-trening-na-chudnutie-pre-lenive-zeny [emailLink] => /component/mailto/?tmpl=component&template=site&link=0f2f4c60eb4a1cd50659f94c442bfb0933a50668 [twitterURL] => http://twitter.com/intent/tweet?text=Nechce+sa+v%C3%A1m%2C+no+kil%C3%A1+na+v%C3%A1he+st%C3%BApaj%C3%BA%3F+Vysk%C3%BA%C5%A1ajte+tr%C3%A9ning+na+chudnutie+pre+leniv%C3%A9+%C5%BEeny&url=https%3A%2F%2Fsvetevity.sk%2Fmagazin%2Fzivotny-styl%2F96123534-nechce-sa-vam-no-kila-na-vahe-stupaju-vyskusajte-trening-na-chudnutie-pre-lenive-zeny [socialLink] => https%3A%2F%2Fsvetevity.sk%2Fmagazin%2Fzivotny-styl%2F96123534-nechce-sa-vam-no-kila-na-vahe-stupaju-vyskusajte-trening-na-chudnutie-pre-lenive-zeny )
Array ( [0] => stdClass Object ( [id] => 1 [name] => Subtitle [value] =>

Ak sa chcete cítiť vo svojom tele dobre a nechcete, aby váha naďalej stúpala, mali by ste sa snažiť viac hýbať. Čo však robiť v prípade, ak sa vám nechce? Vyskúšať môžete tréning pre lenivé ženy, ktorý sa dá vykonávať s kľudom aj pred televízorom.

[type] => textarea [group] => 9 [published] => 1 [ordering] => 1 [alias] => Subtitle ) [3] => stdClass Object ( [id] => 61 [name] => Contains Infographic [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 4 [alias] => contains_infographic ) [4] => stdClass Object ( [id] => 62 [name] => Without ads [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 5 [alias] => Withoutads ) [5] => stdClass Object ( [id] => 63 [name] => Photo gallery [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 6 [alias] => Photo_gallery ) [6] => stdClass Object ( [id] => 64 [name] => Promo [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 7 [alias] => promo ) [8] => stdClass Object ( [id] => 67 [name] => Contains video [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 9 [alias] => contains_video ) [9] => stdClass Object ( [id] => 68 [name] => Premium content [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 10 [alias] => premium_content ) [10] => stdClass Object ( [id] => 69 [name] => Exclude comments [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 11 [alias] => exclude_comments ) [11] => stdClass Object ( [id] => 70 [name] => Open link in new window [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 12 [alias] => open_link_in_new_window ) [12] => stdClass Object ( [id] => 71 [name] => Original crop of the main photo [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 13 [alias] => original_crop_of_the_main_photo ) [13] => stdClass Object ( [id] => 73 [name] => No-index [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 15 [alias] => no_index ) [14] => stdClass Object ( [id] => 74 [name] => No-cache [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 16 [alias] => no_cache ) [15] => stdClass Object ( [id] => 77 [name] => Don't show on the front page [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 17 [alias] => dont_show_on_the_front_page ) [16] => stdClass Object ( [id] => 78 [name] => Related on bottom [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 18 [alias] => related_on_bottom ) [17] => stdClass Object ( [id] => 79 [name] => Live button [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 19 [alias] => live_button ) [26] => stdClass Object ( [id] => 87 [name] => Instant articles [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 28 [alias] => instant_articles ) [27] => stdClass Object ( [id] => 89 [name] => Photo gallery item black [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 29 [alias] => photo_gallery_item_black ) [28] => stdClass Object ( [id] => 90 [name] => Photo gallery item white [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 30 [alias] => photo_gallery_item_white ) [29] => stdClass Object ( [id] => 91 [name] => Instant articles JL [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 31 [alias] => instant_articles_jl ) [30] => stdClass Object ( [id] => 95 [name] => Required views [value] => 0 [type] => textfield [group] => 9 [published] => 1 [ordering] => 32 [alias] => required_views ) [31] => stdClass Object ( [id] => 96 [name] => Upscore PR [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 33 [alias] => upscore_pr ) [32] => stdClass Object ( [id] => 97 [name] => Native [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 34 [alias] => Native ) [34] => stdClass Object ( [id] => 99 [name] => Paid article [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 36 [alias] => paid_article ) [35] => stdClass Object ( [id] => 100 [name] => Contains Quiz [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 37 [alias] => contains_quiz ) [36] => stdClass Object ( [id] => 101 [name] => Gallery slide/popup [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 38 [alias] => gallery_type ) [37] => stdClass Object ( [id] => 102 [name] => Article as Gallery [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 39 [alias] => article_as_gallery ) [38] => stdClass Object ( [id] => 103 [name] => Interview [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 40 [alias] => Interview ) [39] => stdClass Object ( [id] => 104 [name] => Important article [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 41 [alias] => Important_article ) [43] => stdClass Object ( [id] => 108 [name] => Linkless article [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 45 [alias] => linkless_article ) [44] => stdClass Object ( [id] => 109 [name] => Show modification date [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 46 [alias] => show_modification_date ) [45] => stdClass Object ( [id] => 111 [name] => Untitled article [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 47 [alias] => untitled_article ) [46] => stdClass Object ( [id] => 112 [name] => Text Characters [value] => 2642 [type] => textfield [group] => 9 [published] => 1 [ordering] => 48 [alias] => text_characters ) )
Zacvičte si tento tréning, aj keď sa vám veľmi nechce.
Zacvičte si tento tréning, aj keď sa vám veľmi nechce.dreamstime
StoryEditor

Nechce sa vám, no kilá na váhe stúpajú? Vyskúšajte tréning na chudnutie pre lenivé ženy

31.12.2023, 17:00
Životný štýl
Autor:
Viktória Briešková

Ak sa chcete cítiť vo svojom tele dobre a nechcete, aby váha naďalej stúpala, mali by ste sa snažiť viac hýbať. Čo však robiť v prípade, ak sa vám nechce? Vyskúšať môžete tréning pre lenivé ženy, ktorý sa dá vykonávať s kľudom aj pred televízorom.

Neviete sa dokopať k cvičeniu, nechce sa vám chodiť do posilňovne alebo si ísť zabehať von do prírody? Síce sa lenivosť radí k zlým vlastnostiam, ak túžite schudnúť, mali by ste si uvedomiť, že sa predsa len musíte nejako hýbať. Ak patríte k ženám, ktorým sa cvičiť jednoducho nechce, máme pre vás riešenie. Zacvičiť si totiž môžete aj doma, napríklad pred televízorom či počítačom. Tento tréning vám pomôže vyformovať postavu snov.

Predkopávanie

Samozrejme, pred samotným cvičením sa poriadne ponaťahujte, aby ste aspoň trochu zahriali stuhnuté svaly. Napokon si sadnite na gauč a mierne sa zakloňte dozadu. Ruky položte vedľa seba a nohy pokrčte v kolenách. Pomaly ich začnite vystierať dovrchu a späť tak, aby ste po celý čas preciťovali svaly na stehnách. Tento cvik vykonávajte v troch sériách po 20 opakovaní.

Dvíhanie panvy

S pevným a vypracovaným pozadím vám pomôže dvíhanie panvy. Ľahnite si na okraj gauču tak, aby ste telo podopierali len časťou pod lopatkami. Nohy pokrčte a chodidlá majte pevne na zemi. Napokon zdvihnite panvu dovrchu a spať. Cvik vykonávajte v troch sériách po 25 – 30 opakovaní.

Krúženie rúk

Okrem spodnej časti tela, treba posilniť aj jeho vrch. Dajte sa do vzpriamenej polohy, nohy majte mierne od seba a ruky vystrite tak, aby smerovali od tela a vytvorili tak vodorovnú priamku. Dlane zovrite v päste a začnite rýchlo krúžiť ramenami v smere hodinových ručičiek. Po 30 sekundách s nimi krúžte proti hodinovým ručičkám. Ďalších 30 sekúnd začnite rukami mierne kmitať a napokon nimi 30 sekúnd robte veľké kruhy.

Striedavé údery

Postavte sa rovno a jednu nohu položte mierne pred tú druhú. Obe ruky spojte do pästí a položte si ich pred tvár. Spodnú časť tela majte nehybnú a začnite udierať pred seba striedavými pohybmi rúk. Cvik vám môže pripomínať boxovanie, avšak bez vreca. Postupne zvyšujte rýchlosť a silu každého úderu. Najdôležitejšie je, aby ste správne dýchali. Cvik vykonávajte po dobu jednej minúty.

Bicyklovanie

Tento cvik pripomína bicyklovanie. Ľahnite si na gauč a ruky dajte za hlavu. S nádychom sa dotknite pravým lakťom ľavého kolena, s výdychom sa dostaňte do východiskovej polohy a s ďalším nádychom pritiahnite ľavý lakeť k pravému kolenu. Cvik vykonávajte v troch sériách po 15 opakovaní na každú stranu.

Plank

Tréning pre lenivé ženy zakončite plankom, vďaka ktorému precvičíte celé telo. Je len na vás, ktorý typ sa vám v danej chvíli bude chcieť vykonávať, no najideálnejší je bočný plank, plank zo strany na stranu, dvíhanie nôh v planku alebo plank s napínaním. Cvik vykonávajte v troch sériách po 20 opakovaní.

#CVIČENIE#CHUDNUTIE#TRÉNING#LENIVOSŤ
Elementy ženy: Vyšetrovaľ Matej Snopko

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Zacvi\u010dte si tento tr\u00e9ning, aj ke\u010f sa v\u00e1m ve\u013emi nechce.<\/p>"],"incptvocmimagegalleryImageFocus":["50:50"],"incptvocmimagegalleryImageDimensions":[{"size0":"1920x1280","k_3651780_1280.jpg":"1280x1280","k_3651780_1024.jpg":"1024x1024","k_3651780_640.jpg":"640x640","k_3651780_480.jpg":"480x480","k_3651780_340.jpg":"340x340","k_3651780_220.jpg":"220x220","h_3651780_1280.jpg":"1280x854","h_3651780_1024.jpg":"1024x683","h_3651780_640.jpg":"640x427","h_3651780_480.jpg":"480x320","h_3651780_340.jpg":"340x227","h_3651780_220.jpg":"220x147","d_3651780_1280.jpg":"1280x640","d_3651780_1024.jpg":"1024x512","d_3651780_640.jpg":"640x320","d_3651780_480.jpg":"480x240","d_3651780_340.jpg":"340x170","d_3651780_220.jpg":"220x110","bp_3651780_1280.jpg":"1280x1860","bp_3651780_1024.jpg":"1024x1488","bp_3651780_640.jpg":"640x930","bp_3651780_480.jpg":"480x697","bp_3651780_340.jpg":"340x494","bp_3651780_220.jpg":"220x320","o_3651780_1280.jpg":"1280x853","o_3651780_1024.jpg":"1024x682","o_3651780_640.jpg":"640x426","o_3651780_480.jpg":"480x320","o_3651780_340.jpg":"340x226","o_3651780_220.jpg":"220x146"}],"incptvocmimagegalleryImageUseInGallery":["1"]}

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Zacvičte si tento tréning, aj keď sa vám veľmi nechce.

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28. január 2026 18:48