{"id":775,"date":"2024-04-18T08:56:19","date_gmt":"2024-04-18T08:56:19","guid":{"rendered":"https:\/\/sportano.sk\/blog\/?p=775"},"modified":"2025-08-08T11:20:38","modified_gmt":"2025-08-08T11:20:38","slug":"stacionarny-bicykel-ake-ucinky-ma-cvicenie-a-po-akej-dobe-su-viditelne-tipy-a-rady","status":"publish","type":"post","link":"https:\/\/sportano.sk\/blog\/stacionarny-bicykel-ake-ucinky-ma-cvicenie-a-po-akej-dobe-su-viditelne-tipy-a-rady\/","title":{"rendered":"Stacion\u00e1rny bicykel: ak\u00e9 \u00fa\u010dinky m\u00e1 cvi\u010denie a po akej dobe s\u00fa vidite\u013en\u00e9? Tipy a rady"},"content":{"rendered":"<p style=\"text-align: start;\"><strong>Tr\u00e9ning na stacion\u00e1rnom bicykli zo\u0161t\u00edh\u013euje postavu, spa\u013euje tuk, posil\u0148uje doln\u00fa \u010das\u0165 tela alebo pom\u00e1ha budova\u0165 formu po zranen\u00ed. Pravideln\u00e9 cvi\u010denie u\u017e po jednom mesiaci <\/strong><strong>v\u00e1m prin\u00e1\u0161aj\u00fa <\/strong><strong>prv\u00e9 vidite\u013en\u00e9 v\u00fdsledky. Stacion\u00e1rny bicykel &#8211; ak\u00e9 v\u00fdsledky prin\u00e1\u0161a a ako by mal tr\u00e9ning vyzera\u0165, aby bol \u00fa\u010dinn\u00fd?<\/strong><\/p>\n<h2>Cvi\u010denie na stacion\u00e1rnom bicykli: ako to vyzer\u00e1?<\/h2>\n<p>Jazda na koni <a href=\"https:\/\/sportano.sk\/kardio-zariadenia\/stacionarne-bicykle\" target=\"_blank\" rel=\"noopener\"><strong>stacion\u00e1rny bicykel <\/strong><\/a>sa m\u00f4\u017ee pou\u017e\u00edva\u0165 ako samostatn\u00e1 tr\u00e9ningov\u00e1 jednotka alebo ako forma rozcvi\u010dky pred silov\u00fdm tr\u00e9ningom, behom alebo v\u0161eobecn\u00fdm tr\u00e9ningom doma. Na tomto zariaden\u00ed m\u00f4\u017eete vykon\u00e1va\u0165 cvi\u010denia r\u00f4zneho stup\u0148a intenzity &#8211; hlavne<strong> kardio (aerobik) alebo intervaly<\/strong>. Prv\u00e1 forma \u00fasilia sa vykon\u00e1va v <strong>60-70 % maxim\u00e1lnej srdcovej frekvencie<\/strong>, \u010do je tzv. HRmax alebo MHR (najjednoduch\u0161ie ho vypo\u010d\u00edtate pod\u013ea vzorca MHR = 220 &#8211; vek, v\u00fdsledok vyn\u00e1sobte 0,6 a 0,7, aby ste z\u00edskali rozsah va\u0161ej srdcovej frekvencie) a je vhodn\u00fd pre <strong>spa\u013eovanie tukov<\/strong>. Druh\u00fdm typom cvi\u010denia je vysok\u00e1 <strong>intenzita (85-92 % HRmax) <\/strong>na zlep\u0161enie vytrvalosti. Zah\u0155\u0148a striedanie jazdy s vysokou tepovou frekvenciou a \u00faseky akt\u00edvneho odpo\u010dinku (napr. 2 min\u00faty zv\u00fd\u0161enej n\u00e1mahy a 1 min\u00fatu rovnomern\u00e9ho kr\u00fa\u017eenia). Po\u010das rekrea\u010dnej jazdy je dobr\u00e9 dr\u017ea\u0165 sa v rozmedz\u00ed <strong>65-85 % maxim\u00e1lnej srdcovej frekvencie<\/strong>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/Jn-70vu4S-C0Vi5iKNBh7JkoyYp7bq4R5vqmGGxeF9eBr-LeX3VxEpDvfYPLkoUPBKNbLgDpIXUISzkwzdTif-nZkmE3vyrMI-2CIXSkppWlQXtqR2jfY_tWP5MrhHgXu_uD9Ngvxcgc3m9ZMm_JZJGdHusmuTel-keYIIG.tmp_.png\" alt=\"Osoba na bicykli tr\u00e9nuje s obrazovkou zobrazuj\u00facou virtu\u00e1lnu cyklistick\u00fa trasu\" width=\"816\" height=\"426\" \/><\/p>\n<p>V z\u00e1vislosti od \u00farovne tr\u00e9ningu si m\u00f4\u017eete nastavi\u0165 vlastn\u00fd tr\u00e9ning, pou\u017ei\u0165 vstavan\u00e9 programy bicykla (napr. spa\u013eovanie, vytrvalos\u0165, sila at\u010f.), pou\u017ei\u0165 mobiln\u00fa aplik\u00e1ciu s prednastaven\u00fdm tr\u00e9ningov\u00fdm pl\u00e1nom alebo sa z\u00fa\u010dastni\u0165 online tr\u00e9ningov.<\/p>\n<p>Ve\u013ek\u00e9 <strong>v\u00fdhody cvi\u010denia na stacion\u00e1rnom bicykli<\/strong> je, \u017ee nevy\u017eaduj\u00fa \u017eiadnu \u0161peci\u00e1lnu pr\u00edpravu. V\u0161etko, \u010do potrebujete, je:<\/p>\n<ul>\n<li style=\"text-align: start;\">obuv s pevnou podr\u00e1\u017ekou, ktor\u00e1 zabezpe\u010duje stabiln\u00fa polohu nohy na ped\u00e1loch (pr\u00edli\u0161 m\u00e4kk\u00e1 podr\u00e1\u017eka sp\u00f4sobuje nepohodlie pri tla\u010den\u00ed nohy na ped\u00e1l a r\u00fdchlo sa opotrebuje);<\/li>\n<li style=\"text-align: start;\">funk\u010dn\u00e9, neobmedzuj\u00face a priedu\u0161n\u00e9 \u0161portov\u00e9 oble\u010denie (<a href=\"https:\/\/sportano.sk\/fitness-oblecenie-a-obuv\/fitness-leginy\" target=\"_blank\" rel=\"noopener\">tr\u00e9ningov\u00e9 leg\u00edny<\/a> dlh\u00e9 alebo 7\/8 alebo kr\u00e1tke \u0161ortky a tri\u010dko).<\/li>\n<\/ul>\n<p>Volite\u013ene si m\u00f4\u017eete zak\u00fapi\u0165 cyklistick\u00e9 rukavice, ktor\u00e9 zabezpe\u010dia pevn\u00fd \u00fachop a zabr\u00e1nia napr\u00edklad otvoreniu ko\u017ee alebo sk\u013aznutiu r\u00fak na riadidl\u00e1ch.<\/p>\n<p style=\"text-align: start;\">Je d\u00f4le\u017eit\u00e9 ma\u0165 spr\u00e1vne <strong>pr\u00edprava kardio zariadenia na jazdu<\/strong>. Sedlo by malo by\u0165 vo v\u00fd\u0161ke bokov (postavte sa na rovn\u00fd a rovn\u00fd povrch ved\u013ea bicykla a prstami n\u00e1jdite hroty bokov). Riadidl\u00e1 by mali by\u0165 v rovnakej v\u00fd\u0161ke ako sedadlo.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/RDn6UL5oSnfW72xXkNeHG-6btUSgFFFq9WS4E_yesrf5UEmKCcooQ9gepVdJfbGJf30D8apW8e9-AVu687luGtcDfMKlV97BkzjQN2WqO8cfKp20aF54MPwGoC7ZSU98mtjMlb9y5-Xz1z18EepXiQP0R9bt7O8a-9nnVE4.tmp_.png\" alt=\"Osoby na stacion\u00e1rnych bicykloch po\u010das tr\u00e9ningu v telocvi\u010dni\" width=\"816\" height=\"426\" \/><\/p>\n<p>Zauj\u00edmavou alternat\u00edvou k dom\u00e1cej stacion\u00e1rnej cyklistike s\u00fa skupinov\u00e9 lekcie vo fitnes kluboch tzv. <strong>spinning alebo indoor cycling<\/strong>. Vedie ich in\u0161truktor (\u010dasto profesion\u00e1lny cyklista) na \u0161pecializovan\u00fdch bicykloch a ide o imit\u00e1ciu jazdy v skuto\u010dnom ter\u00e9ne. <strong>Zjazdy, \u0161printy, rovinat\u00e9 alebo horsk\u00e9 behy sa simuluj\u00fa v rytme vhodne zvolenej hudby.<\/strong> Hodiny maj\u00fa r\u00f4znu intenzitu a v\u010faka gomb\u00edkom a mo\u017enosti nastavi\u0165 odpor pod\u013ea \u00farovne tr\u00e9novanosti a potrieb ide o formu cvi\u010denia vhodn\u00fa prakticky pre ka\u017ed\u00e9ho (vr\u00e1tane seniorov, \u013eud\u00ed po zranen\u00ed kolena alebo t\u00fdch, ktor\u00ed so \u0161portom e\u0161te len za\u010d\u00ednaj\u00fa).<\/p>\n<h2>Tr\u00e9ning na stacion\u00e1rnom bicykli: ak\u00e9 \u00fa\u010dinky m\u00f4\u017eem o\u010dak\u00e1va\u0165?<\/h2>\n<p>Stacion\u00e1rna cyklistika sa sp\u00e1ja s mnoh\u00fdmi priazniv\u00fdmi \u00fa\u010dinkami na organizmus:<\/p>\n<ul>\n<li style=\"text-align: start;\">zlep\u0161enie kardiovaskul\u00e1rneho syst\u00e9mu;<\/li>\n<li style=\"text-align: start;\">zn\u00ed\u017eenie krvn\u00e9ho tlaku;<\/li>\n<li style=\"text-align: start;\">zv\u00fd\u0161enie sily svalov n\u00f4h;<\/li>\n<li style=\"text-align: start;\">zv\u00fd\u0161enie kapacity p\u013e\u00fac;<\/li>\n<li style=\"text-align: start;\">zlep\u0161enie fungovania imunitn\u00e9ho syst\u00e9mu;<\/li>\n<li style=\"text-align: start;\">zr\u00fdchlenie metabolizmu;<\/li>\n<li style=\"text-align: start;\">podpora v boji proti nadv\u00e1he;<\/li>\n<li style=\"text-align: start;\">zo\u0161t\u00edhlenie postavy a vyformovanie dolnej \u010dasti tela;<\/li>\n<li style=\"text-align: start;\">redukcia tuku;<\/li>\n<li style=\"text-align: start;\">neza\u0165a\u017euje k\u013aby, najm\u00e4 kolen\u00e1;<\/li>\n<li style=\"text-align: start;\">spevnenie tela;<\/li>\n<li style=\"text-align: start;\">zlep\u0161enie pohody;<\/li>\n<li style=\"text-align: start;\">uvo\u013e\u0148ovanie endorf\u00ednov, horm\u00f3nov \u0161\u0165astia;<\/li>\n<li style=\"text-align: start;\">zn\u00ed\u017eenie stresu.<\/li>\n<\/ul>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/El5mHhHtBmOaCecfmmJsXUKp2q6s5-ynHCuXkoiskuoDfPnJKcBPgx0KkAXYp8iZuN6nAxeVnsGqHicyXrea1glWjW9abzFzdjxaJmx15ERX1PLT4Pk4CpAU_bLElPfZH89ROFBsakVIE2ma7rYZs75YqDDj7-U2-bXeylt.tmp_.png\" alt=\"\u017dena cvi\u010d\u00ed na stacion\u00e1rnom bicykli v posil\u0148ovni\" width=\"816\" height=\"426\" \/><\/p>\n<p><strong>Tr\u00e9ning na stacion\u00e1rnom bicykli je dobrou vo\u013ebou nielen vtedy, ke\u010f chcete schudn\u00fa\u0165 alebo pracova\u0165 na svojej celkovej sile.<\/strong> Stoj\u00ed za to pou\u017e\u00edva\u0165 v <strong>rehabilit\u00e1cia kolena<\/strong>. Jazda na koni neza\u0165a\u017euje k\u013aby, pom\u00e1ha posil\u0148ova\u0165 svaly zodpovedn\u00e9 za pr\u00e1cu kolenn\u00e9ho k\u013abu (vr\u00e1tane \u0161tvorhlav\u00e9ho svalu stehna), zvy\u0161uje rozsah pohybu, zlep\u0161uje stabiliz\u00e1ciu a vy\u017eivuje chrupavky. Nezabudnite na vhodn\u00fa polohu bicykla, jazdite s malou z\u00e1\u0165a\u017eou a v sede (nepou\u017e\u00edvajte polohu v stoji).<\/p>\n<p>Ve\u013ekou v\u00fdhodou stacion\u00e1rneho bicykla je, \u017ee sa na \u0148om d\u00e1 jazdi\u0165 bez oh\u013eadu na po\u010dasie, tak\u017ee je skvelou alternat\u00edvou pre cyklistov a nad\u0161encov bicyklovania na jesenn\u00e9 a zimn\u00e9 obdobie, ke\u010f vonkaj\u0161ie podmienky nie s\u00fa vhodn\u00e9 na tr\u00e9ning a udr\u017eiavanie kond\u00edcie.<\/p>\n<h2>\u00da\u010dinky cvi\u010denia na stacion\u00e1rnom bicykli<\/h2>\n<p><strong>Cvi\u010denia na stacion\u00e1rnom bicykli v najv\u00e4\u010d\u0161ej miere zap\u00e1jaj\u00fa doln\u00fa \u010das\u0165 tela<\/strong> (vr\u00e1tane \u0161tvorhlav\u00e9ho a dvojhlav\u00e9ho stehenn\u00e9ho svalu, trojhlav\u00e9ho l\u00fdtkov\u00e9ho svalu a sedac\u00edch svalov: ve\u013ek\u00fdch, stredn\u00fdch a mal\u00fdch), ktor\u00e9 sa pravideln\u00fdm cvi\u010den\u00edm zo\u0161t\u00edh\u013euj\u00fa a posil\u0148uj\u00fa.<\/p>\n<h3>Nohy, stehn\u00e1 a l\u00fdtka<\/h3>\n<p><strong>Ob\u013e\u00faben\u00fdm m\u00fdtom o \u00fa\u010dinkoch \u010dastej stacion\u00e1rnej cyklistiky je nadmern\u00fd rozvoj svalov n\u00f4h (najm\u00e4 l\u00fdtok).).<\/strong> Aby ste mali nohy svalnat\u00e9 ako profesion\u00e1lni cyklisti alebo kulturisti, mus\u00edte pou\u017e\u00edva\u0165 \u010fal\u0161ie <strong>silov\u00fd tr\u00e9ning<\/strong> s externou z\u00e1\u0165a\u017eou a vykonajte mal\u00fd po\u010det opakovan\u00ed dan\u00e9ho cviku s maxim\u00e1lnou v\u00e1hou. Medzit\u00fdm, <strong>cvi\u010denie na stacion\u00e1rnom bicykli je kontinu\u00e1lne a zameriava sa sk\u00f4r na posilnenie svalovej sily a zlep\u0161enie v\u00fdkonnosti ako na budovanie postavy. <\/strong><\/p>\n<p><strong>Pravideln\u00fd tr\u00e9ning na stacion\u00e1rnom bicykli<\/strong> dod\u00e1 va\u0161im stehn\u00e1m, zadku a l\u00fdtkam pekn\u00e9 kont\u00fary. Pom\u00f4\u017eu v\u00e1m tie\u017e spevni\u0165 a spru\u017eni\u0165 poko\u017eku, \u010do z nich rob\u00ed \u00fa\u010dinn\u00fd sp\u00f4sob boja proti celulit\u00edde.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-578 size-full\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/rowerek-stajonarny-jak-cwiczyc.png\" alt=\"\u017dena cvi\u010d\u00ed na stacion\u00e1rnom bicykli v moderne zariadenej miestnosti\" width=\"816\" height=\"426\" \/><\/p>\n<h3>\u017dal\u00fadok a chrb\u00e1t<\/h3>\n<p>Bru\u0161n\u00e9 a chrbtov\u00e9 svaly s\u00fa pri jazde na bicykli zodpovedn\u00e9 najm\u00e4 za udr\u017eiavanie stabilnej polohy predov\u0161etk\u00fdm pri vzpriamenej jazde a pri vy\u0165ahovan\u00ed nohy nahor. Men\u0161ie zapojenie brucha pri jazde v sede sp\u00f4sobuje, \u017ee <strong>cvi\u010denie na stacion\u00e1rnom bicykli je vhodn\u00e9 pre tehotn\u00e9 \u017eeny. <\/strong>O tejto forme cvi\u010denia sa pora\u010fte so svoj\u00edm lek\u00e1rom a nezabudnite si spr\u00e1vne nastavi\u0165 vybavenie a jazdi\u0165 v pokojnom tempe.<\/p>\n<h3>Zbrane<\/h3>\n<p>Ich zapojenie do jazdy je najv\u00e4\u010d\u0161ie pri silne naklonenom postoji v sede, pri\u010dom raz po\u010das simulovan\u00fdch zjazdov alebo st\u00fapan\u00ed vyrovn\u00e1vaj\u00fa telo v stoji. Ramen\u00e1 tie\u017e vykon\u00e1vaj\u00fa ve\u013ea pr\u00e1ce pri r\u00fdchlom ot\u00e1\u010dan\u00ed alebo jazde s ve\u013ek\u00fdm odporom.<\/p>\n<h2>Po akom \u010dase sa prejavia \u00fa\u010dinky cvi\u010denia na stacion\u00e1rnom bicykli?<\/h2>\n<p>Len <strong>Jeden mesiac systematick\u00e9ho tr\u00e9ningu &#8211; 3-kr\u00e1t t\u00fd\u017edenne po 20-40 min\u00fatach<\/strong> (v z\u00e1vislosti od stavu) si v\u0161imn\u00fa\u0165 <strong>prv\u00e9 \u00fa\u010dinky cvi\u010denia na stacion\u00e1rnom bicykli<\/strong>. Proporcie va\u0161ej postavy sa mierne zmenia, \u010do sa prejav\u00ed na va\u0161om oble\u010den\u00ed. Namiesto meradla pou\u017eite kraj\u010d\u00edrsky meter, zmerajte si obvody v kritick\u00fdch oblastiach na za\u010diatku svojho dobrodru\u017estva s <strong>aer\u00f3bny tr\u00e9ning<\/strong>, zaznamenajte a znovu zmerajte po jednom mesiaci.<\/p>\n<p>Vykonaj\u00fa sa zlep\u0161enia <strong>kond\u00edcia a vytrvalos\u0165<\/strong> &#8211; to\u010denie u\u017e nebude tak\u00e9 \u00fanavn\u00e9, ako ke\u010f ste sa stali akt\u00edvnymi, kapacita va\u0161ich p\u013e\u00fac sa zv\u00fd\u0161i, d\u00fdchanie bude pravidelnej\u0161ie a d\u00fdchavi\u010dnos\u0165 u\u017e nebude probl\u00e9mom.<\/p>\n<h2>Ako cvi\u010d\u00edte na stacion\u00e1rnom bicykli, aby ste schudli?<\/h2>\n<p>Aby cvi\u010denie na stacion\u00e1rnom bicykli prispelo k zn\u00ed\u017eeniu hmotnosti, je d\u00f4le\u017eit\u00e9 cvi\u010di\u0165 systematicky, v ur\u010ditom rozsahu srdcovej frekvencie a dodr\u017eiava\u0165 vyv\u00e1\u017een\u00fa stravu. Vyberte si <strong>cvi\u010denie 2-3 kr\u00e1t t\u00fd\u017edenne po dobu 30-40 min\u00fat pri 60-70% HRmax <\/strong>a postupne zvy\u0161ujte svoj tr\u00e9ning udr\u017eiavan\u00edm pr\u00edslu\u0161n\u00fdch rozsahov. Ke\u010f sa va\u0161a kond\u00edcia zlep\u0161\u00ed, m\u00f4\u017eete zv\u00fd\u0161i\u0165 frekvenciu tr\u00e9ningov na 4-kr\u00e1t t\u00fd\u017edenne. M\u00f4\u017eete tie\u017e tr\u00e9nova\u0165 v mierne <strong>vy\u0161\u0161ia z\u00f3na srdcovej frekvencie<\/strong> <strong>65-75 % na sp\u00e1lenie v\u00e4\u010d\u0161ieho mno\u017estva kal\u00f3ri\u00ed.<\/strong> <strong>Nezabudnite<\/strong> <strong>regener\u00e1cia, ktor\u00e1 je nevyhnutn\u00e1 na to, aby sa telo po dlh\u0161ej n\u00e1mahe upokojilo a z\u00edskalo sp\u00e4\u0165 energiu.<\/strong>\u00a0Tr\u00e9ning je dobr\u00e9 vykon\u00e1va\u0165 ka\u017ed\u00fd druh\u00fd de\u0148.<\/p>\n<p><strong>Po\u010das hodinovej jazdy na stacion\u00e1rnom bicykli m\u00f4\u017eeme sp\u00e1li\u0165 300 a\u017e 800 kcal.<\/strong>\u00a0Kone\u010dn\u00fd v\u00fdsledok z\u00e1vis\u00ed od viacer\u00fdch faktorov vr\u00e1tane veku, hmotnosti, \u00farovne tr\u00e9ningu a intenzity \u00fasilia.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tr\u00e9ning na stacion\u00e1rnom bicykli zo\u0161t\u00edh\u013euje postavu, spa\u013euje tuk, posil\u0148uje doln\u00fa \u010das\u0165 tela alebo pom\u00e1ha budova\u0165 formu po zranen\u00ed. Pravideln\u00e9 cvi\u010denie u\u017e po jednom mesiaci v\u00e1m prin\u00e1\u0161aj\u00fa prv\u00e9 vidite\u013en\u00e9 v\u00fdsledky. Stacion\u00e1rny bicykel &#8211; ak\u00e9 v\u00fdsledky prin\u00e1\u0161a a ako by mal tr\u00e9ning vyzera\u0165, aby bol \u00fa\u010dinn\u00fd? Cvi\u010denie na stacion\u00e1rnom bicykli: ako to vyzer\u00e1? Jazda na koni stacion\u00e1rny [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":789,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[27],"tags":[],"class_list":["post-775","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-a-posilnovna"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Stacion\u00e1rny bicykel: ak\u00e9 \u00fa\u010dinky m\u00e1 cvi\u010denie a po akej dobe s\u00fa vidite\u013en\u00e9? 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Stacion\u00e1rny bicykel &#8211; ak\u00e9 v\u00fdsledky prin\u00e1\u0161a a ako by mal tr\u00e9ning vyzera\u0165, aby bol \u00fa\u010dinn\u00fd? Cvi\u010denie na stacion\u00e1rnom bicykli: ako to vyzer\u00e1? 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