{"id":781,"date":"2024-04-18T09:19:25","date_gmt":"2024-04-18T09:19:25","guid":{"rendered":"https:\/\/sportano.sk\/blog\/?p=781"},"modified":"2025-08-08T11:34:27","modified_gmt":"2025-08-08T11:34:27","slug":"pilates-co-je-to-cvicenie-a-ake-ma-ucinky-vyhody-principy-a-druhy-pilatesu-pre-zaciatocnikov-a-pokrocilych","status":"publish","type":"post","link":"https:\/\/sportano.sk\/blog\/pilates-co-je-to-cvicenie-a-ake-ma-ucinky-vyhody-principy-a-druhy-pilatesu-pre-zaciatocnikov-a-pokrocilych\/","title":{"rendered":"Pilates &#8211; \u010do je to cvi\u010denie a ak\u00e9 m\u00e1 \u00fa\u010dinky? V\u00fdhody, princ\u00edpy a druhy pilatesu pre za\u010diato\u010dn\u00edkov a pokro\u010dil\u00fdch"},"content":{"rendered":"<p><strong>Pilates je sp\u00f4sob, ako posilni\u0165 svaly, zn\u00ed\u017ei\u0165 bolesti chrbta, zo\u0161t\u00edhli\u0165 postavu a relaxova\u0165. T\u00e1to cvi\u010debn\u00e1 met\u00f3da je vhodn\u00e1 pre ka\u017ed\u00e9ho bez oh\u013eadu na jeho \u00farove\u0148 tr\u00e9novanosti. Pre\u010d\u00edtajte si o princ\u00edpoch pilatesu a v\u00fdhod\u00e1ch pravideln\u00e9ho tr\u00e9ningu.\u202f<\/strong><\/p>\n<h2>\u010co je pilates? Charakteristika cvi\u010denia a k\u013e\u00fa\u010dov\u00e9 princ\u00edpy<\/h2>\n<p>Pilates je tr\u00e9ningov\u00e1 met\u00f3da, ktor\u00fa vyvinul nemeck\u00fd \u0161portovec Joseph Pilates v 20. rokoch 20. storo\u010dia. V detstve z\u00e1pasil s viacer\u00fdmi zdravotn\u00fdmi probl\u00e9mami &#8211; trpel astmou a krivicou. Pravidelne v\u0161ak \u0161portoval a s\u00e1m vyvinul stre\u010dingov\u00e9 a posil\u0148ovacie cvi\u010denia, ktor\u00e9 mu pomohli prekona\u0165 zdravotn\u00e9 probl\u00e9my a vybudova\u0165 si atletick\u00fa postavu, s ktorou p\u00f3zoval na anatomick\u00fdch kresb\u00e1ch.<\/p>\n<p>Ke\u010f pracoval ako zdravotn\u00edk, jeho rehabilita\u010dn\u00e9 met\u00f3dy zalo\u017een\u00e9 okrem in\u00e9ho na cvi\u010den\u00ed s vyu\u017eit\u00edm pru\u017e\u00edn z nemocni\u010dn\u00fdch postel\u00ed (ktor\u00e9 sa uk\u00e1zali ako z\u00e1klad pre v\u00fdvoj stroja Reformer Pilates) umo\u017enili vojakom zranen\u00fdm po\u010das prvej svetovej vojny r\u00fdchlej\u0161ie sa zotavi\u0165 a z\u00edska\u0165 sp\u00e4\u0165 svoju kond\u00edciu. V tom \u010dase Pilates ozna\u010doval svoj syst\u00e9m cvi\u010denia ako &#8222;kontrol\u00f3giu&#8220;. Po pres\u0165ahovan\u00ed sa do Spojen\u00fdch \u0161t\u00e1tov si so svojou man\u017eelkou otvoril vlastn\u00e9 \u0161t\u00fadio v New Yorku, pracoval okrem in\u00e9ho s tane\u010dn\u00edkmi, zdokona\u013eoval svoju met\u00f3du a vyvinul zariadenia, ktor\u00e9 ozna\u010doval ako &#8222;pr\u00edstroje&#8220; (napr. reformer alebo cadillac). P\u00f4vodn\u00fd tr\u00e9ningov\u00fd syst\u00e9m Josepha Pilatesa pozost\u00e1val z 34 cvikov, ale \u010dasom sa roz\u0161\u00edril o pohyby, pri ktor\u00fdch sa pou\u017e\u00edvali napr\u00edklad ovobally, obru\u010de a penov\u00e9 valce.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/IlkUiipYAICzxAso83Lw2fs3gzuv3S_vZpi5E46CcTX3HqIKYOW0eHVpThVVi7tpAJgSx0WMtpasHqtjyajwRgNXR8qPjrEG2u6zZAq6xOPyH7msCDcGjqgcDOU0M3u4KhzfA_YNwMamRpRwCgSWiIkgOuvt8F76-pvtswq.tmp_.png\" alt=\"Cvi\u010denec na podlo\u017eke predv\u00e1dza pilates cvik s kruhom v ruke\" width=\"816\" height=\"426\" \/><\/p>\n<p>Pilates je zalo\u017een\u00fd na nieko\u013ek\u00fdch k\u013e\u00fa\u010dov\u00fdch princ\u00edpoch, ktor\u00e9 s\u00fa rozhoduj\u00face pre dosiahnutie spr\u00e1vnych v\u00fdsledkov. S\u00fa to:<\/p>\n<ul>\n<li><strong>dych<\/strong> &#8211; Pri cvi\u010den\u00ed sa nadychujte pomaly, zhlboka s akt\u00edvnou pr\u00e1cou br\u00e1nice. Vdychujte nosom a vydychujte \u00fastami;<\/li>\n<li><strong>koncentr\u00e1cia<\/strong> &#8211; cvi\u010denia by sa mali vykon\u00e1va\u0165 presne a s pln\u00fdm uvedomen\u00edm si ka\u017ed\u00e9ho pohybu.;<\/li>\n<li><strong>centrovanie<\/strong> &#8211; z\u00e1kladom pre za\u010datie ak\u00e9hoko\u013evek pohybu je spr\u00e1vna aktiv\u00e1cia bru\u0161n\u00fdch svalov, t. j. oblasti medzi spodn\u00fdmi rebrami a predn\u00fdmi horn\u00fdmi bedrov\u00fdmi kos\u0165ami;<\/li>\n<li><strong>kontrola<\/strong> &#8211; pohyb by sa mal vykon\u00e1va\u0165 s vedom\u00edm vlastn\u00e9ho tela, pod plnou kontrolou;<\/li>\n<li><strong>likvidita<\/strong> &#8211; pohyb mus\u00ed by\u0165 plynul\u00fd, nespan\u00fd, zameran\u00fd na h\u013eadanie rovnov\u00e1hy a harm\u00f3nie s dychom;<\/li>\n<li><strong>presnos\u0165<\/strong> &#8211; nie je d\u00f4le\u017eit\u00fd po\u010det opakovan\u00ed, ale spr\u00e1vnos\u0165 ich vykonania, vr\u00e1tane zamerania na neutr\u00e1lnu polohu panvy, zachovanie prirodzen\u00e9ho zakrivenia chrbtice a stabiliz\u00e1ciu ramenn\u00e9ho pletenca;<\/li>\n<li><strong>pravidelnos\u0165<\/strong> &#8211; cvi\u010denie by sa malo sta\u0165 zvykom a rutinou.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/nAzBQi9XAf98ZJJg291IaYfm38p-CXQvBh9v3mqMaLfJ5qb3MXvhGoqD7qz8T7_91C84N0Hcsop5HYzJGikOxwPQzFpcZQjFgnO4-5WwsN_JIPod_ToT-byLGavCU-f0ZkDlIeMCxTyn_Er1kdfmKOIZKn5AyZ21-NpxRI8.tmp_-1024x797.jpeg\" alt=\"\u017dena cvi\u010d\u00ed s modrou fitness loptou a men\u0161ou loptou, \u010d\u00edm zd\u00f4raz\u0148uje \u0161irok\u00e9 mo\u017enosti \u0161portov\u00e9ho vybavenia\" width=\"1024\" height=\"797\" \/><\/p>\n<h2>Ak\u00e9 s\u00fa v\u00fdhody pilatesu? Zdravotn\u00e9 pr\u00ednosy a \u00fa\u010dinky<\/h2>\n<p>Pravideln\u00e9 cvi\u010denie m\u00e1 mnoho pr\u00ednosov pre fyzick\u00e9 a du\u0161evn\u00e9 zdravie, preto\u017ee pri \u0148om zap\u00e1jate nielen telo, ale aj dych a myse\u013e. Ak\u00e9 s\u00fa v\u00fdhody pilatesu?<\/p>\n<ul>\n<li>posil\u0148uje hlbok\u00e9 svaly zodpovedn\u00e9 okrem in\u00e9ho za spr\u00e1vne dr\u017eanie tela a udr\u017eiavanie vn\u00fatorn\u00fdch org\u00e1nov na spr\u00e1vnom mieste (\u00faloha svalov panvov\u00e9ho dna);<\/li>\n<li>u\u010d\u00ed koncentr\u00e1cii a spr\u00e1vnemu d\u00fdchaniu;<\/li>\n<li>zvy\u0161uje vytrvalos\u0165 a svalov\u00fa silu;<\/li>\n<li>neza\u0165a\u017euje k\u013aby,<\/li>\n<li>zlep\u0161uje flexibilitu, pohyblivos\u0165 a zvy\u0161uje rozsah pohybu k\u013abov;<\/li>\n<li>pom\u00e1ha zn\u00ed\u017ei\u0165 alebo \u00faplne odstr\u00e1ni\u0165 boles\u0165 chrbta;<\/li>\n<li>zvy\u0161uje produkciu kolag\u00e9nu a zlep\u0161uje krvn\u00fd obeh, \u010do zlep\u0161uje pevnos\u0165 poko\u017eky a pom\u00e1ha redukova\u0165 celulit\u00eddu;<\/li>\n<li>zlep\u0161uje rovnov\u00e1hu;<\/li>\n<li>zvy\u0161uje povedomie o vlastnom tele, a preto je u\u017eito\u010dn\u00e1 ako doplnok tr\u00e9ningu;<\/li>\n<li>zni\u017euje hladinu stresu;<\/li>\n<li>pom\u00e1ha dosiahnu\u0165 \u0161t\u00edhlu, atletick\u00fa siluetu;<\/li>\n<li>nesp\u00f4sobuje n\u00e1rast svalovej hmoty;<\/li>\n<li>uvo\u013e\u0148uje a zmier\u0148uje nap\u00e4tie a stres nervov\u00e9ho syst\u00e9mu;<\/li>\n<li>zni\u017euje riziko zranenia.<\/li>\n<\/ul>\n<p><strong>Po akom \u010dase vid\u00edte \u00fa\u010dinky cvi\u010denia pilates?<\/strong> Joseph Pilates, autor met\u00f3dy, povedal:<\/p>\n<blockquote>\n<p style=\"text-align: center;\"><em>Po 10 sedeniach poc\u00edtite rozdiel, po 20 si v\u0161imnete rozdiel,\u202f<\/em>\u00a0<em>po tridsiatke si to ka\u017ed\u00fd v\u0161imne, preto\u017ee budete ma\u0165 \u00faplne nov\u00e9 telo.<\/em><\/p>\n<\/blockquote>\n<p>K\u013e\u00fa\u010dom k dosiahnutiu po\u017eadovan\u00fdch v\u00fdsledkov s t\u00fdmto komplexn\u00fdm syst\u00e9mom cvi\u010denia je pravidelnos\u0165. V pr\u00edpade pilatesu je vhodn\u00e9 cvi\u010di\u0165 2 &#8211; 3-kr\u00e1t t\u00fd\u017edenne po 45 &#8211; 60 min\u00fat, ale m\u00f4\u017eete za\u010da\u0165 aj s krat\u0161\u00edmi 20 &#8211; 30-min\u00fatov\u00fdmi tr\u00e9ningami. Hoci cvi\u010denia pilatesu nie s\u00fa ve\u013emi dynamick\u00e9, je d\u00f4le\u017eit\u00e9 nezab\u00fada\u0165 na regener\u00e1ciu medzi jednotliv\u00fdmi sedeniami.<br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/7_wF7Q95rMGxaLssmS-z6hRa-gW9Y3CPrX9yKq4Cl4l-PM-sE1mLdaDJ8yQO57kMseGXp5VZB-c-tjQuJ9bxMnXoG0jJvXRIeHrTM2VpThHDpuO-7GyPjlU80cuT1iHLPcqJ0HipBSssPeowHnkLzZICMMJl4bE8-xdnkH7.tmp_.png\" alt=\"Osoba vykon\u00e1va jogov\u00e9 cvi\u010denie vonku na podlo\u017eke\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Pilatesove cvi\u010denia: kto by si ich mal vybra\u0165?<\/h2>\n<p>Syst\u00e9m cvi\u010den\u00ed Josepha Pilatesa vyu\u017e\u00edva prvky baletu, jogy, gymnastiky, izometrie a bojov\u00fdch umen\u00ed (napr. tai-\u010di), tak\u017ee v mnoh\u00fdch pr\u00edpadoch funguje dobre. T\u00fato met\u00f3du m\u00f4\u017eete pou\u017ei\u0165, ke\u010f chcete: posilni\u0165 z\u00e1kladn\u00e9 svaly (postur\u00e1lne svaly), zotavi\u0165 sa zo zranenia, z\u00edska\u0165 lep\u0161iu kond\u00edciu, zlep\u0161i\u0165 vzh\u013ead svojej postavy (najm\u00e4 brucha, chrbta a zadku), zavies\u0165 pravideln\u00fa fyzick\u00fa aktivitu alebo z\u00edska\u0165 pru\u017enos\u0165 a spevni\u0165 telo.<\/p>\n<p>Pilates je vhodn\u00fd prakticky pre ka\u017ed\u00e9ho: seniorov, tehotn\u00e9 \u017eeny (vy\u017eaduje si konzult\u00e1ciu s lek\u00e1rom), \u013eud\u00ed s nadv\u00e1hou, profesion\u00e1lnych \u0161portovcov, \u013eud\u00ed zotavuj\u00facich sa po zraneniach a \u00farazoch a s obmedzenou pohyblivos\u0165ou alebo pretek\u00e1rov vo figur\u00e1lnych a silov\u00fdch \u0161portoch. V\u010faka \u0161irokej \u0161k\u00e1le rozmanit\u00fdch cvikov s r\u00f4znymi stup\u0148ami n\u00e1ro\u010dnosti si ka\u017ed\u00fd m\u00f4\u017ee met\u00f3du prisp\u00f4sobi\u0165 vlastn\u00fdm potreb\u00e1m a schopnostiam.<\/p>\n<p>Existuje nieko\u013eko kontraindik\u00e1ci\u00ed tohto typu tr\u00e9ningu vr\u00e1tane:<\/p>\n<ul>\n<li>z\u00e1pal,<\/li>\n<li>\u010derstv\u00e9 zlomeniny,<\/li>\n<li>posttraumatick\u00e9 stavy,<\/li>\n<li>tromb\u00f3za,<\/li>\n<li>chiropraxia,<\/li>\n<li>rakovina,<\/li>\n<li>pokro\u010dil\u00e1 osteopor\u00f3za,<\/li>\n<li>ve\u013ek\u00e9 v\u00fdkyvy tlaku,<\/li>\n<li>diskov\u00fa alebo bru\u0161n\u00fa prietr\u017e,<\/li>\n<li>rizikov\u00e9 tehotenstvo.<\/li>\n<\/ul>\n<p>Ak m\u00e1te pochybnosti o tom, \u010di je pilates pre v\u00e1s vhodn\u00e1 forma cvi\u010denia, pora\u010fte sa so svoj\u00edm lek\u00e1rom.<\/p>\n<h2>Najob\u013e\u00fabenej\u0161ie typy pilatesu: ak\u00e9 cvi\u010denia si vybra\u0165?<\/h2>\n<p>Met\u00f3da, ktor\u00e1 sa po\u010das svojej viac ako 100-ro\u010dnej hist\u00f3rie zameriava na spr\u00e1vne d\u00fdchanie a cviky na posilnenie, natiahnutie a spru\u017enenie bru\u0161n\u00fdch, chrbtov\u00fdch a panvov\u00fdch svalov, z\u00edskala nieko\u013eko vari\u00e1ci\u00ed: <strong>Power Pilates a Stott Pilates<\/strong>.<\/p>\n<h3>Power Pilates<\/h3>\n<p>Vynik\u00e1 vy\u0161\u0161ou intenzitou cvi\u010denia, ktor\u00e1 podporuje lep\u0161\u00ed metabolizmus a spa\u013eovanie tukov. Ur\u010den\u00e9 pre stredne pokro\u010dil\u00fdch a pokro\u010dil\u00fdch cvi\u010dencov pilatesu. Mo\u017eno ho vykon\u00e1va\u0165 s vlastnou v\u00e1hou tela alebo s doplnkov\u00fdm tr\u00e9ningov\u00fdm \u010di rehabilita\u010dn\u00fdm vybaven\u00edm, ako s\u00fa: mas\u00e1\u017ene valce, kolieska, odporov\u00e9 p\u00e1sy, ve\u013ek\u00e9 gymnastick\u00e9 lopty, ovobally at\u010f.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/bRrYpEofkGikvvku9rjmrfEqmkPnR1RzNy9QYaKwJrxP8zFZJJcWZshKogniPVDrpr3ffv-fQ3LzSLNAKwhIUQUBo8KDrFYwm_2avL_9dKFc4GXtVvy9Icto4Cx16fXq-yf-CLsGPzAJ05rovL-k5M2XNfpgJqTw-sgel9e.tmp_.png\" alt=\"Osoba cvi\u010d\u00ed s ru\u017eov\u00fdm fitness loptou vo vn\u00fatornej miestnosti\" width=\"816\" height=\"426\" \/><\/p>\n<h3>Stott Pilates<\/h3>\n<p>Vyvinula ju Moira Merrithew (Stott) a predstavuje modern\u00fd pr\u00edstup k met\u00f3de Pilates, ktor\u00fd men\u00ed koncept plochej chrbtice na tzv. neutr\u00e1lnu chrbticu. Stott Pilates je zalo\u017een\u00fd na 5 k\u013e\u00fa\u010dov\u00fdch princ\u00edpoch: d\u00fdchanie, vyrovnanie panvy, vyrovnanie hrudn\u00edka, pohyb a stabiliz\u00e1cia lopatiek a vyrovnanie hlavy a krku. V\u010faka svojej ve\u013emi uvo\u013enenej povahe bude dobre fungova\u0165 pre ka\u017ed\u00e9ho. Modern\u00fd pr\u00edstup k pilatesu pozost\u00e1va z viac ako 500 cvikov vykon\u00e1van\u00fdch na <a href=\"https:\/\/sportano.sk\/prislusenstvo-na-skolenie\/cvicebne-podlozky\" target=\"_blank\" rel=\"noopener\">podlo\u017eke<\/a> alebo pomocou \u0161pecializovan\u00e9ho zariadenia.<\/p>\n<h2>Ako sa m\u00e1m pripravi\u0165 na cvi\u010denie pilatesu? Oble\u010denie a vybavenie na tr\u00e9ning<\/h2>\n<p>Pilates sa d\u00e1 cvi\u010di\u0165 s vlastnou v\u00e1hou tela, s pr\u00eddavn\u00fdmi cvi\u010debn\u00fdmi pom\u00f4ckami alebo na zariadeniach ur\u010den\u00fdch na tento syst\u00e9m cvi\u010denia, ktor\u00fd okrem in\u00fdch vyvinul Joseph Pilates. \u010ci u\u017e cvi\u010d\u00edte doma na podlo\u017eke, v pilatesovom \u0161t\u00fadiu alebo vo fitnes klube, oplat\u00ed sa obozn\u00e1mi\u0165 s najd\u00f4le\u017eitej\u0161\u00edm vybaven\u00edm pre t\u00fato formu tr\u00e9ningu, ako aj vhodne prisp\u00f4sobi\u0165 oble\u010denie, aby ste sa mohli plne s\u00fastredi\u0165 na spr\u00e1vny svalov\u00fd tonus a d\u00fdchanie.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/i85PTCucfS3Xe3qMGqvN6XSXd1Am-HfWdsP8ofgdfT0vn6TZwuM6hy-ALL0mLBlIUX8CnPmY68uaRlInzPD0SGUk0EnDKsdNaFmkJVY4E473XiUrNqlUogklU6GWxst_wWIUqKYNH912C3DJBYRzCmh1cEWKJVmF-5LYxe8.tmp_-1024x683.jpeg\" alt=\"\u017dena cvi\u010d\u00ed na jogamatke s penov\u00fdm valcom pri okne\" width=\"1024\" height=\"683\" \/><\/p>\n<h3>Vybavenie na pilates<\/h3>\n<p>Aby bol v\u00e1\u0161 tr\u00e9ning efekt\u00edvny a priniesol \u017eelan\u00e9 v\u00fdsledky, okrem pr\u00e1ce pod\u013ea k\u013e\u00fa\u010dov\u00fdch princ\u00edpov met\u00f3dy Josepha Pilatesa sa oplat\u00ed vysk\u00fa\u0161a\u0165 aj \u0161pecializovan\u00e9 vybavenie vyvinut\u00e9 t\u00fdmto nemeck\u00fdm \u0161portovcom:<\/p>\n<ul>\n<li><strong>Reform\u00e1tor<\/strong> &#8211; stroj podobn\u00fd l\u00f4\u017eku pozost\u00e1va z dreven\u00e9ho r\u00e1mu, na ktorom je umiestnen\u00e1 pohybliv\u00e1 plo\u0161ina s pru\u017einami, lanami a popruhmi na ruky alebo nohy. Diferencovan\u00e9 cvi\u010denia z h\u013eadiska n\u00e1ro\u010dnosti a pru\u017einy s r\u00f4znym stup\u0148om odporu umo\u017e\u0148uj\u00fa cvi\u010di\u0165 v sede, v \u013eahu, v stoji, v k\u013eaku alebo v podrepe;<\/li>\n<li><strong>Cadillac<\/strong> &#8211; ozna\u010dovan\u00fd ako trap\u00e9zov\u00fd st\u00f4l, je zariadenie, ktor\u00e9 vyzer\u00e1 ako nemocni\u010dn\u00e9 l\u00f4\u017eko s kovov\u00fdm r\u00e1mom, ku ktor\u00e9mu s\u00fa pripevnen\u00e9 pru\u017einy, ty\u010de, dr\u017eadl\u00e1 a slu\u010dky. Umo\u017e\u0148uje cvi\u010denie v le\u017eiacej alebo polole\u017eiacej polohe. Pou\u017e\u00edva sa na individu\u00e1lny tr\u00e9ning s in\u0161truktorom a po\u010das rehabilit\u00e1cie;<\/li>\n<li><strong>Stoli\u010dka Wunda<\/strong> &#8211; stroj vybaven\u00fd sedadlom a pohyblivou opierkou na nohy, ktor\u00e9 s\u00fa pripevnen\u00e9 pru\u017einami s r\u00f4znym stup\u0148om odporu. M\u00f4\u017ee sa pou\u017e\u00edva\u0165 na cvi\u010denie v stoji, v k\u013eaku, v sede alebo v \u013eahu na posilnenie, natiahnutie alebo stabiliz\u00e1ciu v\u0161etk\u00fdch svalov\u00fdch skup\u00edn;<\/li>\n<li><strong>Sud<\/strong> &#8211; Pr\u00edstroj v tvare suda m\u00f4\u017ee by\u0165 vybaven\u00fd rebr\u00edkom (lader barrel) na tr\u00e9ning v stoji alebo ako tzv. &#8222;korektor chrbtice&#8220; na tr\u00e9ning v \u013eahu. Pou\u017e\u00edva sa najm\u00e4 na pr\u00e1cu na posilnenie hlbok\u00fdch svalov, pohyblivosti a flexibility.<\/li>\n<\/ul>\n<h3>Oble\u010denie na pilates<\/h3>\n<p>Tr\u00e9ning met\u00f3dou Pilates si nevy\u017eaduje \u0161peci\u00e1lne oble\u010denie ani obuv. Najlep\u0161ie je cvi\u010di\u0165 naboso alebo v pono\u017ek\u00e1ch. \u010co sa t\u00fdka oble\u010denia, nemalo by by\u0165 pr\u00edli\u0161 vo\u013en\u00e9 ani pr\u00edli\u0161 tesn\u00e9, aby v\u00e1m nebr\u00e1nilo v pohybe a neodv\u00e1dzalo pozornos\u0165. Optim\u00e1lnou vo\u013ebou by bol vrchn\u00fd diel, dlh\u00fd ruk\u00e1v, \u0161portov\u00e1 podprsenka alebo tri\u010dko a <a href=\"https:\/\/sportano.sk\/fitness-oblecenie-a-obuv\/fitness-leginy\" target=\"_blank\" rel=\"noopener\">cvi\u010debn\u00e9 leg\u00edny<\/a> alebo kr\u00e1tke \u0161ortky, ktor\u00e9 sa prisp\u00f4sobia va\u0161ej postave. Spr\u00e1vne prisp\u00f4soben\u00e1 s\u00faprava v\u00e1m a in\u0161truktorovi u\u013eah\u010d\u00ed pozorovanie pohybu a ur\u010denie, \u010di je spr\u00e1vny a \u010di sa aktivovali spr\u00e1vne svaly. Vyberte si oble\u010denie z \u013eahk\u00fdch, priedu\u0161n\u00fdch materi\u00e1lov, ktor\u00e9 \u00fa\u010dinne odv\u00e1dzaj\u00fa vlhkos\u0165 a pot, \u010d\u00edm zaru\u010duj\u00fa pln\u00fd komfort pri cvi\u010den\u00ed.<\/p>\n<p><!-- BEGIN - feed broker --><\/p>\n<p><!-- END - feed broker --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pilates je sp\u00f4sob, ako posilni\u0165 svaly, zn\u00ed\u017ei\u0165 bolesti chrbta, zo\u0161t\u00edhli\u0165 postavu a relaxova\u0165. T\u00e1to cvi\u010debn\u00e1 met\u00f3da je vhodn\u00e1 pre ka\u017ed\u00e9ho bez oh\u013eadu na jeho \u00farove\u0148 tr\u00e9novanosti. Pre\u010d\u00edtajte si o princ\u00edpoch pilatesu a v\u00fdhod\u00e1ch pravideln\u00e9ho tr\u00e9ningu.\u202f \u010co je pilates? Charakteristika cvi\u010denia a k\u013e\u00fa\u010dov\u00e9 princ\u00edpy Pilates je tr\u00e9ningov\u00e1 met\u00f3da, ktor\u00fa vyvinul nemeck\u00fd \u0161portovec Joseph Pilates v 20. [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":788,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[27],"tags":[],"class_list":["post-781","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>Pilates - \u010do je to cvi\u010denie a ak\u00e9 m\u00e1 \u00fa\u010dinky? V\u00fdhody, princ\u00edpy a druhy pilatesu pre za\u010diato\u010dn\u00edkov a pokro\u010dil\u00fdch - sportano.sk<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sportano.sk\/blog\/pilates-co-je-to-cvicenie-a-ake-ma-ucinky-vyhody-principy-a-druhy-pilatesu-pre-zaciatocnikov-a-pokrocilych\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pilates - \u010do je to cvi\u010denie a ak\u00e9 m\u00e1 \u00fa\u010dinky? V\u00fdhody, princ\u00edpy a druhy pilatesu pre za\u010diato\u010dn\u00edkov a pokro\u010dil\u00fdch - sportano.sk\" \/>\n<meta property=\"og:description\" content=\"Pilates je sp\u00f4sob, ako posilni\u0165 svaly, zn\u00ed\u017ei\u0165 bolesti chrbta, zo\u0161t\u00edhli\u0165 postavu a relaxova\u0165. T\u00e1to cvi\u010debn\u00e1 met\u00f3da je vhodn\u00e1 pre ka\u017ed\u00e9ho bez oh\u013eadu na jeho \u00farove\u0148 tr\u00e9novanosti. Pre\u010d\u00edtajte si o princ\u00edpoch pilatesu a v\u00fdhod\u00e1ch pravideln\u00e9ho tr\u00e9ningu.\u202f \u010co je pilates? Charakteristika cvi\u010denia a k\u013e\u00fa\u010dov\u00e9 princ\u00edpy Pilates je tr\u00e9ningov\u00e1 met\u00f3da, ktor\u00fa vyvinul nemeck\u00fd \u0161portovec Joseph Pilates v 20. [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.sk\/blog\/pilates-co-je-to-cvicenie-a-ake-ma-ucinky-vyhody-principy-a-druhy-pilatesu-pre-zaciatocnikov-a-pokrocilych\/\" \/>\n<meta property=\"og:site_name\" content=\"sportano.sk\" \/>\n<meta property=\"article:published_time\" content=\"2024-04-18T09:19:25+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-08T11:34:27+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/G9kcbreZII3KBB75VScyRcYivKiJc_EFrb2TRsoCx5T42_6gP5ZPdhvWEacgnkzjFlxZKrZan0d-aZC1Nnbh-mSSjs2.tmp_.png\" \/>\n\t<meta property=\"og:image:width\" content=\"816\" \/>\n\t<meta property=\"og:image:height\" content=\"426\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Sylwia Stwora-Petela\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Autor\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sylwia Stwora-Petela\" \/>\n\t<meta name=\"twitter:label2\" content=\"Predpokladan\u00fd \u010das \u010d\u00edtania\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 min\u00fat\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Pilates - \u010do je to cvi\u010denie a ak\u00e9 m\u00e1 \u00fa\u010dinky? V\u00fdhody, princ\u00edpy a druhy pilatesu pre za\u010diato\u010dn\u00edkov a pokro\u010dil\u00fdch - sportano.sk","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/sportano.sk\/blog\/pilates-co-je-to-cvicenie-a-ake-ma-ucinky-vyhody-principy-a-druhy-pilatesu-pre-zaciatocnikov-a-pokrocilych\/","og_locale":"sk_SK","og_type":"article","og_title":"Pilates - \u010do je to cvi\u010denie a ak\u00e9 m\u00e1 \u00fa\u010dinky? V\u00fdhody, princ\u00edpy a druhy pilatesu pre za\u010diato\u010dn\u00edkov a pokro\u010dil\u00fdch - sportano.sk","og_description":"Pilates je sp\u00f4sob, ako posilni\u0165 svaly, zn\u00ed\u017ei\u0165 bolesti chrbta, zo\u0161t\u00edhli\u0165 postavu a relaxova\u0165. T\u00e1to cvi\u010debn\u00e1 met\u00f3da je vhodn\u00e1 pre ka\u017ed\u00e9ho bez oh\u013eadu na jeho \u00farove\u0148 tr\u00e9novanosti. Pre\u010d\u00edtajte si o princ\u00edpoch pilatesu a v\u00fdhod\u00e1ch pravideln\u00e9ho tr\u00e9ningu.\u202f \u010co je pilates? Charakteristika cvi\u010denia a k\u013e\u00fa\u010dov\u00e9 princ\u00edpy Pilates je tr\u00e9ningov\u00e1 met\u00f3da, ktor\u00fa vyvinul nemeck\u00fd \u0161portovec Joseph Pilates v 20. [&hellip;]","og_url":"https:\/\/sportano.sk\/blog\/pilates-co-je-to-cvicenie-a-ake-ma-ucinky-vyhody-principy-a-druhy-pilatesu-pre-zaciatocnikov-a-pokrocilych\/","og_site_name":"sportano.sk","article_published_time":"2024-04-18T09:19:25+00:00","article_modified_time":"2025-08-08T11:34:27+00:00","og_image":[{"width":816,"height":426,"url":"http:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/G9kcbreZII3KBB75VScyRcYivKiJc_EFrb2TRsoCx5T42_6gP5ZPdhvWEacgnkzjFlxZKrZan0d-aZC1Nnbh-mSSjs2.tmp_.png","type":"image\/png"}],"author":"Sylwia Stwora-Petela","twitter_card":"summary_large_image","twitter_misc":{"Autor":"Sylwia Stwora-Petela","Predpokladan\u00fd \u010das \u010d\u00edtania":"8 min\u00fat"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/sportano.sk\/blog\/pilates-co-je-to-cvicenie-a-ake-ma-ucinky-vyhody-principy-a-druhy-pilatesu-pre-zaciatocnikov-a-pokrocilych\/#article","isPartOf":{"@id":"https:\/\/sportano.sk\/blog\/pilates-co-je-to-cvicenie-a-ake-ma-ucinky-vyhody-principy-a-druhy-pilatesu-pre-zaciatocnikov-a-pokrocilych\/"},"author":{"name":"Sylwia Stwora-Petela","@id":"https:\/\/sportano.sk\/blog\/#\/schema\/person\/060a066acc5a61519397be367ac285c9"},"headline":"Pilates &#8211; \u010do je to cvi\u010denie a ak\u00e9 m\u00e1 \u00fa\u010dinky? V\u00fdhody, princ\u00edpy a druhy pilatesu pre za\u010diato\u010dn\u00edkov a pokro\u010dil\u00fdch","datePublished":"2024-04-18T09:19:25+00:00","dateModified":"2025-08-08T11:34:27+00:00","mainEntityOfPage":{"@id":"https:\/\/sportano.sk\/blog\/pilates-co-je-to-cvicenie-a-ake-ma-ucinky-vyhody-principy-a-druhy-pilatesu-pre-zaciatocnikov-a-pokrocilych\/"},"wordCount":1771,"commentCount":0,"image":{"@id":"https:\/\/sportano.sk\/blog\/pilates-co-je-to-cvicenie-a-ake-ma-ucinky-vyhody-principy-a-druhy-pilatesu-pre-zaciatocnikov-a-pokrocilych\/#primaryimage"},"thumbnailUrl":"https:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/G9kcbreZII3KBB75VScyRcYivKiJc_EFrb2TRsoCx5T42_6gP5ZPdhvWEacgnkzjFlxZKrZan0d-aZC1Nnbh-mSSjs2.tmp_.png","articleSection":["Fitness a posil\u0148ov\u0148a"],"inLanguage":"sk-SK","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/sportano.sk\/blog\/pilates-co-je-to-cvicenie-a-ake-ma-ucinky-vyhody-principy-a-druhy-pilatesu-pre-zaciatocnikov-a-pokrocilych\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/sportano.sk\/blog\/pilates-co-je-to-cvicenie-a-ake-ma-ucinky-vyhody-principy-a-druhy-pilatesu-pre-zaciatocnikov-a-pokrocilych\/","url":"https:\/\/sportano.sk\/blog\/pilates-co-je-to-cvicenie-a-ake-ma-ucinky-vyhody-principy-a-druhy-pilatesu-pre-zaciatocnikov-a-pokrocilych\/","name":"Pilates - \u010do je to cvi\u010denie a ak\u00e9 m\u00e1 \u00fa\u010dinky? V\u00fdhody, princ\u00edpy a druhy pilatesu pre za\u010diato\u010dn\u00edkov a pokro\u010dil\u00fdch - sportano.sk","isPartOf":{"@id":"https:\/\/sportano.sk\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/sportano.sk\/blog\/pilates-co-je-to-cvicenie-a-ake-ma-ucinky-vyhody-principy-a-druhy-pilatesu-pre-zaciatocnikov-a-pokrocilych\/#primaryimage"},"image":{"@id":"https:\/\/sportano.sk\/blog\/pilates-co-je-to-cvicenie-a-ake-ma-ucinky-vyhody-principy-a-druhy-pilatesu-pre-zaciatocnikov-a-pokrocilych\/#primaryimage"},"thumbnailUrl":"https:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/G9kcbreZII3KBB75VScyRcYivKiJc_EFrb2TRsoCx5T42_6gP5ZPdhvWEacgnkzjFlxZKrZan0d-aZC1Nnbh-mSSjs2.tmp_.png","datePublished":"2024-04-18T09:19:25+00:00","dateModified":"2025-08-08T11:34:27+00:00","author":{"@id":"https:\/\/sportano.sk\/blog\/#\/schema\/person\/060a066acc5a61519397be367ac285c9"},"breadcrumb":{"@id":"https:\/\/sportano.sk\/blog\/pilates-co-je-to-cvicenie-a-ake-ma-ucinky-vyhody-principy-a-druhy-pilatesu-pre-zaciatocnikov-a-pokrocilych\/#breadcrumb"},"inLanguage":"sk-SK","potentialAction":[{"@type":"ReadAction","target":["https:\/\/sportano.sk\/blog\/pilates-co-je-to-cvicenie-a-ake-ma-ucinky-vyhody-principy-a-druhy-pilatesu-pre-zaciatocnikov-a-pokrocilych\/"]}]},{"@type":"ImageObject","inLanguage":"sk-SK","@id":"https:\/\/sportano.sk\/blog\/pilates-co-je-to-cvicenie-a-ake-ma-ucinky-vyhody-principy-a-druhy-pilatesu-pre-zaciatocnikov-a-pokrocilych\/#primaryimage","url":"https:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/G9kcbreZII3KBB75VScyRcYivKiJc_EFrb2TRsoCx5T42_6gP5ZPdhvWEacgnkzjFlxZKrZan0d-aZC1Nnbh-mSSjs2.tmp_.png","contentUrl":"https:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/G9kcbreZII3KBB75VScyRcYivKiJc_EFrb2TRsoCx5T42_6gP5ZPdhvWEacgnkzjFlxZKrZan0d-aZC1Nnbh-mSSjs2.tmp_.png","width":816,"height":426,"caption":"Osoba cvi\u010d\u00ed na podlo\u017eke pred zrkadlom v dom\u00e1com prostred\u00ed"},{"@type":"BreadcrumbList","@id":"https:\/\/sportano.sk\/blog\/pilates-co-je-to-cvicenie-a-ake-ma-ucinky-vyhody-principy-a-druhy-pilatesu-pre-zaciatocnikov-a-pokrocilych\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/sportano.sk\/blog\/"},{"@type":"ListItem","position":2,"name":"Pilates &#8211; \u010do je to cvi\u010denie a ak\u00e9 m\u00e1 \u00fa\u010dinky? V\u00fdhody, princ\u00edpy a druhy pilatesu pre za\u010diato\u010dn\u00edkov a pokro\u010dil\u00fdch"}]},{"@type":"WebSite","@id":"https:\/\/sportano.sk\/blog\/#website","url":"https:\/\/sportano.sk\/blog\/","name":"sportano.sk","description":"Spletna \u0161portna trgovina","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/sportano.sk\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"sk-SK"},{"@type":"Person","@id":"https:\/\/sportano.sk\/blog\/#\/schema\/person\/060a066acc5a61519397be367ac285c9","name":"Sylwia Stwora-Petela","image":{"@type":"ImageObject","inLanguage":"sk-SK","@id":"https:\/\/sportano.sk\/blog\/#\/schema\/person\/image\/","url":"https:\/\/sportano.sk\/blog\/wp-content\/uploads\/nsl_avatars\/aa4753c7df040a9a64e15d5488156cbd.png","contentUrl":"https:\/\/sportano.sk\/blog\/wp-content\/uploads\/nsl_avatars\/aa4753c7df040a9a64e15d5488156cbd.png","caption":"Sylwia Stwora-Petela"}}]}},"_links":{"self":[{"href":"https:\/\/sportano.sk\/blog\/wp-json\/wp\/v2\/posts\/781","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportano.sk\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportano.sk\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportano.sk\/blog\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/sportano.sk\/blog\/wp-json\/wp\/v2\/comments?post=781"}],"version-history":[{"count":3,"href":"https:\/\/sportano.sk\/blog\/wp-json\/wp\/v2\/posts\/781\/revisions"}],"predecessor-version":[{"id":2145,"href":"https:\/\/sportano.sk\/blog\/wp-json\/wp\/v2\/posts\/781\/revisions\/2145"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportano.sk\/blog\/wp-json\/wp\/v2\/media\/788"}],"wp:attachment":[{"href":"https:\/\/sportano.sk\/blog\/wp-json\/wp\/v2\/media?parent=781"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportano.sk\/blog\/wp-json\/wp\/v2\/categories?post=781"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportano.sk\/blog\/wp-json\/wp\/v2\/tags?post=781"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}