[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.cokin.sk\/core-pre-zaciatocnikov\/#Article","mainEntityOfPage":"https:\/\/www.cokin.sk\/core-pre-zaciatocnikov\/","headline":"Core pre za\u010diato\u010dn\u00edkov","name":"Core pre za\u010diato\u010dn\u00edkov","description":"Cvi\u010d\u00edte bru\u0161\u00e1ky ale va\u0161e brucho je st\u00e1le rovnak\u00e9? Pomaly str\u00e1cate motiv\u00e1ciu a tak cvi\u010d\u00edte viac, […]","datePublished":"2023-11-18","dateModified":"2024-06-18","author":{"@type":"Person","@id":"https:\/\/www.cokin.sk\/author\/devene\/#Person","name":"devene","url":"https:\/\/www.cokin.sk\/author\/devene\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/ee69a086fc043006d66000ff5e288b6b088fc8fa323128f3849437410a854832?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/ee69a086fc043006d66000ff5e288b6b088fc8fa323128f3849437410a854832?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"cokin.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.cokin.sk\/wp-content\/uploads\/slimming-2728332_640.jpg","url":"https:\/\/www.cokin.sk\/wp-content\/uploads\/slimming-2728332_640.jpg","height":0,"width":0},"url":"https:\/\/www.cokin.sk\/core-pre-zaciatocnikov\/","about":["\u0160port"],"wordCount":413,"articleBody":"Cvi\u010d\u00edte bru\u0161\u00e1ky ale va\u0161e brucho je st\u00e1le rovnak\u00e9? Pomaly str\u00e1cate motiv\u00e1ciu a tak cvi\u010d\u00edte viac, efekt ale aj tak nepr\u00edde… Cvi\u010d\u00edte zrejme zle. Core je stred tela, m\u00f4\u017eeme mu hovori\u0165 aj jadro. S\u00fa to ale svaly, ktor\u00e9 vidie\u0165 nebudete. Bru\u0161n\u00e1 dutina toti\u017e nie je iba o svaloch vonkaj\u0161\u00edch. Bru\u0161n\u00e9 svaly sa delia na nieko\u013eko vrstiev. Cvi\u010denie bru\u0161\u00e1kov preto s cvi\u010den\u00edm core svalov nem\u00e1 ni\u010d spolo\u010dn\u00e9. Ak na\u010falej poci\u0165ujete bolesti v spodnej \u010dasti chrbta, sed\u00e1vate alebo stoj\u00edte zhrbene. Mo\u017eno ste si v\u0161imli zl\u00fa koordin\u00e1ciu pohybov pri ch\u00f4dzi alebo probl\u00e9my s rovnov\u00e1hou, je na\u010dase s\u00fastredi\u0165 sa na svaly jadra.\u00a0Core v skuto\u010dnosti netvoria iba bru\u0161n\u00e9 svaly. Tento m\u00fdtus bol vyvr\u00e1ten\u00fd. Do svalov core patria svaly stabiliz\u00e1torov, kam patr\u00ed aj br\u00e1nica \u010di svaly panvov\u00e9ho dna. Rad\u00edme sem aj svaly zabezpe\u010duj\u00face pohyb. Dobre zn\u00e1me hamstringy alebo abduktori bedrov\u00e9ho k\u013abu. Prekvapi\u0165 v\u00e1s m\u00f4\u017ee aj to, \u017ee sem spadaj\u00fa aj svaly trap\u00e9zov \u010di ve\u013ek\u00e9ho sedacieho svalu. Ako vid\u00edte, na zabezpe\u010denie pevn\u00e9ho stredu tela proste oby\u010dajn\u00e9 bru\u0161\u00e1ky nesta\u010dia. Treba sa zamera\u0165 na komplexnej\u0161ie cvi\u010denie.Core je komplex svalov, preto aj cvi\u010denie mus\u00ed pozost\u00e1va\u0165 so s\u00faboru r\u00f4znych zameran\u00ed. Okrem posil\u0148ovania brucha mus\u00edme prida\u0165 aj z\u00e1\u0165a\u017e. Preto\u017ee pr\u00e1ve pridan\u00edm z\u00e1\u0165a\u017ee svaly sa svaly spev\u0148uj\u00fa. V\u00e1hu ale prid\u00e1vame postupne. Postupne intenzitu cvi\u010denia zvy\u0161ujeme zaraden\u00edm izotonick\u00fdch cvikov. Kettlebell je dobr\u00fdm pomocn\u00edkom pri dynamick\u00fdch cvikoch. Napr\u00edklad pri farm\u00e1rskej ch\u00f4dzi. Zab\u00fada\u0165 by sme nemali ani na cviky br\u00e1ni\u010dn\u00e9ho d\u00fdchania, ktor\u00e9 nielen napom\u00e1ha spev\u0148ova\u0165 core ale aj mas\u00edruje vn\u00fatorn\u00e9 org\u00e1ny. Dod\u00e1va do tela viac kysl\u00edka a t\u00fdm napom\u00e1ha k \u010dinnosti mozgu. Ako tr\u00e9ner \u010dasto kr\u00fatim hlavou pri v\u00fdzvach typu 50 bru\u0161\u00e1kov denne pre pekn\u00e9 brucho. Tento v\u0161eobecn\u00fd omyl je ale na \u0161kodu. Preto\u017ee v\u00e4\u010d\u0161ina cvi\u010dencov chce ma\u0165 ploch\u00fd p\u00e1s. Myslite ale na to, \u017ee ploch\u00fd p\u00e1s potrebuje ubra\u0165 z tukov\u00fdch z\u00e1sob. Tie sa ale nesp\u00e1lia prim\u00e1rne cvi\u010den\u00edm. Na to je potrebn\u00e9 zapoji\u0165 kalorick\u00fd deficit.\u00a0                                                                                                                                                                                                                                                                                                                                                                                        5\/5 - (7 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Core pre za\u010diato\u010dn\u00edkov","item":"https:\/\/www.cokin.sk\/core-pre-zaciatocnikov\/#breadcrumbitem"}]}]