{"id":817,"date":"2024-04-18T12:20:36","date_gmt":"2024-04-18T12:20:36","guid":{"rendered":"https:\/\/sportano.sk\/blog\/?p=817"},"modified":"2025-08-08T11:42:53","modified_gmt":"2025-08-08T11:42:53","slug":"skipping-co-robi-ake-svaly-funguju-a-ci-sa-pri-nom-chudne-ucinky-a-metamorfoza-postavy-pred-a-po","status":"publish","type":"post","link":"https:\/\/sportano.sk\/blog\/skipping-co-robi-ake-svaly-funguju-a-ci-sa-pri-nom-chudne-ucinky-a-metamorfoza-postavy-pred-a-po\/","title":{"rendered":"Skipping: \u010do rob\u00ed, ak\u00e9 svaly funguj\u00fa a \u010di sa pri \u0148om chudne? \u00da\u010dinky a metamorf\u00f3za postavy pred a po"},"content":{"rendered":"

Pam\u00e4t\u00e1te si, ako v\u00e1s v detstve bavilo sk\u00e1kanie cez \u0161vihadlo? Ak chcete schudn\u00fa\u0165 a vyformova\u0165 si postavu, oplat\u00ed sa k tomuto nen\u00e1padn\u00e9mu predmetu vr\u00e1ti\u0165. Zistite, ak\u00e9 svaly sa pri \u0161vihadle precvi\u010duj\u00fa a \u010do z cvi\u010denia na \u0161vihadle z\u00edskate.<\/strong><\/p>\n

Presko\u010denie: pre\u010do vsadi\u0165 na tento typ cvi\u010denia?<\/h2>\n

\u0160vihadlo<\/a><\/strong> sa oplat\u00ed vybra\u0165 kv\u00f4li jednoduchosti kon\u0161trukcie tohto n\u00e1stroja – ide o lano vyroben\u00e9 z plastu\/str\u00fan\/kovu\/kreme\u0148a, ktor\u00e9 je zakon\u010den\u00e9 dvoma kovov\u00fdmi\/dreven\u00fdmi\/penov\u00fdmi\/PVC rukov\u00e4\u0165ami, ktor\u00e9 umo\u017e\u0148uj\u00fa jeho vo\u013en\u00e9 ot\u00e1\u010danie. V\u010faka kompaktn\u00fdm rozmerom sa \u013eahko prepravuje a skladuje, \u010do umo\u017e\u0148uje \u0161kolenie kedyko\u013evek a kdeko\u013evek<\/strong>. Sk\u00e1ka\u0165 m\u00f4\u017ee prakticky ka\u017ed\u00fd, bez oh\u013eadu na vek alebo \u00farove\u0148 kond\u00edcie. Kontraindik\u00e1cie pre sk\u00e1kanie s\u00fa okrem in\u00e9ho: zna\u010dn\u00e1 nadv\u00e1ha, obezita alebo bolesti kolien.<\/p>\n

Presko\u010denie<\/strong> \u0160iroko sa vyu\u017e\u00edva v bojov\u00fdch \u0161portoch (najm\u00e4 boxermi) a crossfite, preto\u017ee umo\u017e\u0148uje vykon\u00e1vanie kondi\u010dn\u00e9ho tr\u00e9ningu, ktor\u00fd je skvel\u00fd na udr\u017eanie kond\u00edcie a zlep\u0161enie obratnosti a skokansk\u00fdch schopnost\u00ed.<\/strong>. Do svojho tr\u00e9ningov\u00e9ho pl\u00e1nu ho zara\u010fuj\u00fa aj \u0161portovci, be\u017eci alebo hr\u00e1\u010di t\u00edmov\u00fdch \u0161portov. Toto mal\u00e9 gymnastick\u00e9 zariadenie umo\u017e\u0148uje vykon\u00e1va\u0165 kardio tr\u00e9ning<\/strong> Ozna\u010duje sa aj ako aer\u00f3bne, aer\u00f3bne alebo vytrvalostn\u00e9 cvi\u010denie (pracujete nepretr\u017eite aspo\u0148 30 min\u00fat pri st\u00e1lej srdcovej frekvencii 60 a\u017e 70 %), pri ktorom zlep\u0161enie celkovej kond\u00edcie, spa\u013eovanie telesn\u00e9ho tuku a chudnutie<\/strong>.<\/p>\n

Pri preskakovan\u00ed m\u00f4\u017eete intervalov\u00fd tr\u00e9ning<\/strong>, t. j. striedanie ve\u013emi intenz\u00edvneho cvi\u010denia s prest\u00e1vkami na odpo\u010dinok, a t\u00fdm podpori\u0165 metabolizmus<\/strong>. M\u00f4\u017eete napr\u00edklad 30 sek\u00fand sk\u00e1ka\u0165 ve\u013emi r\u00fdchlo a potom min\u00fatu pomaly sk\u00e1ka\u0165 a odpo\u010d\u00edva\u0165. Sk\u00e1kanie sa dobre hod\u00ed aj ako forma rozcvi\u010dky pred in\u00fdmi tr\u00e9ningami, napr. silov\u00fdm, be\u017eeck\u00fdm alebo v\u0161eobecn\u00fdm tr\u00e9ningom, alebo ako s\u00fa\u010das\u0165 kruhov\u00e9ho \u010di plyometrick\u00e9ho tr\u00e9ningu.<\/p>\n

\"Osoba<\/p>\n

Ak\u00e9 s\u00fa v\u00fdhody vynech\u00e1vania? \u00da\u010dinky a pr\u00ednosy pre zdravie<\/h2>\n

Vysok\u00e1 miera modifikovate\u013enosti skokov\u00fdch cvi\u010den\u00ed (napr. skoky na jednej nohe, na dvoch noh\u00e1ch, detsk\u00e9 skoky, osmi\u010dky, skoky po kolen\u00e1ch) a intenzita cvi\u010den\u00ed umo\u017e\u0148uje systematick\u00fd tr\u00e9ning m\u00e1 mnoho v\u00fdhod pre fyzick\u00e9 aj du\u0161evn\u00e9 zdravie<\/strong>. \u010co v\u00e1m d\u00e1va presko\u010denie:<\/p>\n

    \n
  • zlep\u0161uje celkov\u00fd stav;<\/li>\n
  • posil\u0148uje svaly;<\/li>\n
  • zlep\u0161uje funkciu srdca a obehov\u00e9ho syst\u00e9mu;<\/li>\n
  • zvy\u0161uje kapacitu d\u00fdchania a kapacitu p\u013e\u00fac;<\/li>\n
  • zlep\u0161uje koordin\u00e1ciu a stabiliz\u00e1ciu;<\/li>\n
  • rozv\u00edja r\u00fdchlos\u0165 a obratnos\u0165;<\/li>\n
  • zvy\u0161uje pru\u017enos\u0165 k\u013abov a v\u00e4zov, najm\u00e4 v \u010dlenkoch a kolen\u00e1ch;<\/li>\n
  • posil\u0148uje kosti a zvy\u0161uje hustotu kost\u00ed, \u010d\u00edm od\u010fa\u013euje n\u00e1stup osteopor\u00f3zy alebo zni\u017euje riziko jej vzniku;<\/li>\n
  • podporuje metabolizmus;<\/li>\n
  • zni\u017euje mno\u017estvo telesn\u00e9ho tuku;<\/li>\n
  • ur\u00fdch\u013euje odstra\u0148ovanie tox\u00ednov z tela;<\/li>\n
  • zvy\u0161uje pru\u017enos\u0165 a pevnos\u0165 poko\u017eky, \u010d\u00edm zlep\u0161uje jej vzh\u013ead;<\/li>\n
  • zlep\u0161uje pohodu;<\/li>\n
  • zni\u017euje stres;<\/li>\n
  • zvy\u0161uje sebavedomie zmenou vzh\u013eadu poko\u017eky a postavy.<\/li>\n<\/ul>\n

    U\u017e 10 min\u00fat ka\u017edodenn\u00e9ho \u0161vihania po\u010das dvoch t\u00fd\u017ed\u0148ov v\u00e1m umo\u017en\u00ed vidie\u0165 prv\u00e9 v\u00fdsledky v podobe lep\u0161ej vytrvalosti a v\u00fdkonnosti, ako aj vzh\u013eadu va\u0161ej poko\u017eky.<\/strong><\/p>\n

    \u00da\u010dinnos\u0165 cvi\u010denia skippingu z\u00e1vis\u00ed aj od v\u00fdberu d\u013a\u017eky skippingu (ke\u010f stoj\u00edte v strede pr\u00edstroja, rukov\u00e4te by mali siaha\u0165 do v\u00fd\u0161ky podpazu\u0161ia) a techniky. Uchopte rukov\u00e4te \u0161vihadla a umiestnite ich na \u0161\u00edrku ramien. Mierne pokr\u010dte ruky v lak\u0165och, pri\u010dom ramen\u00e1 dr\u017ete bl\u00edzko trupu. Lopatky pritiahnite k chrbtici a dolu, nohy mierne pokr\u010dte v kolen\u00e1ch. Sna\u017ete sa dopadn\u00fa\u0165 na predn\u00fa \u010das\u0165 strednej \u010dasti chodidla, nepokladajte p\u00e4tu. Tempo a frekvenciu skokov prisp\u00f4sobte svojim schopnostiam a potreb\u00e1m.<\/p>\n

    Ak\u00e9 svaly pracuj\u00fa pri sk\u00e1kan\u00ed na \u0161vihadle?<\/h2>\n

    Pri jumping jacks sa zap\u00e1ja prakticky cel\u00e9 telo, tak\u017ee ide o komplexn\u00fd tr\u00e9ning, ktor\u00fd v\u00e1m pom\u00f4\u017ee nielen dosiahnu\u0165 \u0161t\u00edhlu postavu, ale aj rozv\u00edja\u0165 a posil\u0148ova\u0165 jednotliv\u00e9 svalov\u00e9 partie.<\/p>\n

    \"\u017dena<\/p>\n

    Stehn\u00e1 a zadok<\/h3>\n

    Kardio tr\u00e9ningom zvy\u0161ujete pr\u00edsun kysl\u00edka do tkan\u00edv a buniek a zlep\u0161ujete prietok krvi, \u010do sa prejavuje v pru\u017enej\u0161ej poko\u017eke. Pravideln\u00fd skipping pom\u00e1ha redukova\u0165 celulit\u00eddu, ako aj spev\u0148ova\u0165 zadok a zlep\u0161ova\u0165 jeho tvar. Striedav\u00e9 poskoky alebo sk\u00e1kanie vo v\u00fdskoku zap\u00e1jaj\u00fa vn\u00fatorn\u00e9 \u010dasti stehien, \u010do pom\u00e1ha k ich zo\u0161t\u00edhleniu.<\/p>\n

    Lakte<\/h3>\n

    Sk\u00e1kanie sa vykon\u00e1va v mal\u00fdch v\u00fd\u0161kach, aby sa podporilo zo\u0161t\u00edhlenie a vyformovanie l\u00fdtok. Obavy, \u017ee sk\u00e1kacie pohyby nadmerne rozvin\u00fa l\u00fdtka, nie s\u00fa \u00faplne spr\u00e1vne. V d\u00f4sledku intenz\u00edvneho tr\u00e9ningu m\u00f4\u017eete zaznamena\u0165 mierne zv\u00e4\u010d\u0161enie objemu l\u00fdtok, ale tento efekt nebude trva\u0165 dlho – zmizne s nahromaden\u00edm vody a bolestivos\u0165ou.<\/p>\n

    Bru\u0161ko<\/h3>\n

    Pri sk\u00e1kan\u00ed na \u0161vihadle pom\u00e1haj\u00fa bru\u0161n\u00e9 svaly udr\u017eiava\u0165 stabilitu trupu a dobr\u00fa rovnov\u00e1hu. S\u00fa tie\u017e zodpovedn\u00e9 za spr\u00e1vne dr\u017eanie tela po\u010das skokov a doskokov, tak\u017ee pravideln\u00fd tr\u00e9ning pom\u00e1ha zo\u0161t\u00edhli\u0165 p\u00e1s a posilni\u0165 \u0161ikm\u00e9 a priame bru\u0161n\u00e9 svaly.<\/p>\n

    Zbrane<\/h3>\n

    Ke\u010f pravidelne tr\u00e9nujete na \u0161vihadle, va\u0161e svaly r\u00fak a predlaktia z\u00edskaj\u00fa v\u00e4\u010d\u0161iu silu a pekn\u00e9 kont\u00fary. Je to preto, \u017ee pr\u00e1ve pa\u017ee uv\u00e1dzaj\u00fa toto gymnastick\u00e9 n\u00e1radie do pohybu a s\u00fa zodpovedn\u00e9 za r\u00fdchlos\u0165 a rozsah pohybu lana. Kr\u00fa\u017eiv\u00fd pohyb zap\u00e1ja najm\u00e4 bicepsy, ale m\u00e1 priazniv\u00fd vplyv aj na vzh\u013ead tricepsov, zlep\u0161uje ich pevnos\u0165 a odstra\u0148uje probl\u00e9m ovisnutej ko\u017ee a tzv. pelik\u00e1nov. Ak si chcete vyformova\u0165 pa\u017ee, vyberte si \u0161vihadlo s extra z\u00e1\u0165a\u017eou.<\/p>\n

    Ko\u013eko kal\u00f3ri\u00ed sa sp\u00e1li pri skippingu?<\/h2>\n

    V\u010faka vysokej intenzite cvi\u010denia m\u00f4\u017ee skipping sp\u00e1li\u0165 ve\u013ea kal\u00f3ri\u00ed. Len 30 min\u00fat tr\u00e9ningu<\/strong>, zbavi\u0165 sa 300-500 kcal<\/strong>, \u010do znamen\u00e1, \u017ee po\u010das Za 1 min\u00fatu strat\u00edte 10-16 kcal<\/strong>. Pre porovnanie, polhodina intenz\u00edvnych hod\u00edn aerobiku je pribli\u017ene o 250 kcal menej, beh r\u00fdchlos\u0165ou 9,5 – 10 km\/h prin\u00e1\u0161a sp\u00e1lenie 320 – 370 kcal, tr\u00e9ning na vesl\u00e1ri pri r\u00fdchlom tempe – pribli\u017ene 300-330 kcal a pri jazde na bicykli r\u00fdchlos\u0165ou 15-20 km\/h – 250-300 kcal.<\/p>\n

    Je potrebn\u00e9 si uvedomi\u0165, \u017ee kone\u010dn\u00fd v\u00fdsledok z\u00e1vis\u00ed od mnoh\u00fdch faktorov vr\u00e1tane veku, hmotnosti, v\u00fd\u0161ky, pohlavia, intenzity cvi\u010denia alebo dokonca od toho, v akej kond\u00edcii sa v dan\u00fd de\u0148 nach\u00e1dzate.<\/p>\n

    \"\u017dena<\/p>\n

    Presko\u010denie a chudnutie: ako vyzer\u00e1 zmena postavy?<\/h2>\n

    Aby bol skipping \u00fa\u010dinn\u00fd pri chudnut\u00ed, je okrem pravideln\u00e9ho tr\u00e9ningu nevyhnutn\u00e9 dba\u0165 aj na to, ako sa stravujete a regenerujete..<\/strong> Sledujte svoj kalorick\u00fd deficit (viac inform\u00e1ci\u00ed n\u00e1jdete v \u010dl\u00e1nku: \u00da\u010dinky behu: ako a ko\u013eko beha\u0165, aby ste zmenili svoju postavu) a primeran\u00fa d\u013a\u017eku sp\u00e1nku. Nedostatok regener\u00e1cie, pr\u00edli\u0161 obmedzuj\u00faca strava a probl\u00e9my so sp\u00e1nkom brzdia proces chudnutia a m\u00f4\u017eu by\u0165 kontraprodukt\u00edvne.<\/p>\n

    Metamorf\u00f3za siluety pomocou \u0161vihadla<\/strong> by mali by\u0165 dobre napl\u00e1novan\u00e9. Sk\u00e1\u010dte 2-4 kr\u00e1t t\u00fd\u017edenne po dobu 30 min\u00fat ako s\u00fa\u010das\u0165 aer\u00f3bneho tr\u00e9ningu, t. j. v rovnomernom tempe a v rozsahu 60-70 % va\u0161ej maxim\u00e1lnej srdcovej frekvencie (HR max = 220 – vek) alebo, ak ste pokro\u010dil\u00fd, zara\u010fte 2-kr\u00e1t t\u00fd\u017edenne intervalov\u00fd tr\u00e9ning.<\/p>\n

    V\u00fdsledkom mesa\u010dn\u00e9ho pravideln\u00e9ho tr\u00e9ningu bude ni\u017e\u0161ia hmotnos\u0165 a zmen\u0161enie obvodov citliv\u00fdch oblast\u00ed, t. j. stehien, bokov a brucha. P\u00e1s, zadok a l\u00fdtka sa pekne vyrysuj\u00fa.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Pam\u00e4t\u00e1te si, ako v\u00e1s v detstve bavilo sk\u00e1kanie cez \u0161vihadlo? Ak chcete schudn\u00fa\u0165 a vyformova\u0165 si postavu, oplat\u00ed sa k tomuto nen\u00e1padn\u00e9mu predmetu vr\u00e1ti\u0165. Zistite, ak\u00e9 svaly sa pri \u0161vihadle precvi\u010duj\u00fa a \u010do z cvi\u010denia na \u0161vihadle z\u00edskate. Presko\u010denie: pre\u010do vsadi\u0165 na tento typ cvi\u010denia? \u0160vihadlo sa oplat\u00ed vybra\u0165 kv\u00f4li jednoduchosti kon\u0161trukcie tohto n\u00e1stroja – […]<\/p>\n","protected":false},"author":7,"featured_media":830,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[27],"tags":[],"class_list":["post-817","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-a-posilnovna"],"acf":[],"yoast_head":"\nSkipping: \u010do rob\u00ed, ak\u00e9 svaly funguj\u00fa a \u010di sa pri \u0148om chudne? \u00da\u010dinky a metamorf\u00f3za postavy pred a po - 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\/skipping-co-robi-ake-svaly-funguju-a-ci-sa-pri-nom-chudne-ucinky-a-metamorfoza-postavy-pred-a-po\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Skipping: \u010do rob\u00ed, ak\u00e9 svaly funguj\u00fa a \u010di sa pri \u0148om chudne? \u00da\u010dinky a metamorf\u00f3za postavy pred a po - sportano.sk\" \/>\n<meta property=\"og:description\" content=\"Pam\u00e4t\u00e1te si, ako v\u00e1s v detstve bavilo sk\u00e1kanie cez \u0161vihadlo? 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Ak chcete schudn\u00fa\u0165 a vyformova\u0165 si postavu, oplat\u00ed sa k tomuto nen\u00e1padn\u00e9mu predmetu vr\u00e1ti\u0165. Zistite, ak\u00e9 svaly sa pri \u0161vihadle precvi\u010duj\u00fa a \u010do z cvi\u010denia na \u0161vihadle z\u00edskate. 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