{"id":929,"date":"2024-04-22T08:46:14","date_gmt":"2024-04-22T08:46:14","guid":{"rendered":"https:\/\/sportano.sk\/blog\/?p=929"},"modified":"2025-08-08T12:54:42","modified_gmt":"2025-08-08T12:54:42","slug":"burpees-co-je-to-za-cvik-ake-ma-ucinky-a-ako-ho-spravne-vykonavat","status":"publish","type":"post","link":"https:\/\/sportano.sk\/blog\/burpees-co-je-to-za-cvik-ake-ma-ucinky-a-ako-ho-spravne-vykonavat\/","title":{"rendered":"Burpees &#8211; \u010do je to za cvik, ak\u00e9 m\u00e1 \u00fa\u010dinky a ako ho spr\u00e1vne vykon\u00e1va\u0165?"},"content":{"rendered":"<p><strong>Burpees s\u00fa viack\u013abov\u00fdm cvi\u010den\u00edm, ktor\u00e9 umo\u017e\u0148uje efekt\u00edvne pracova\u0165 na koordin\u00e1cii, obratnosti a sile. Ob\u013e\u00faben\u00fd cvik &#8222;padni a vsta\u0148&#8220; je ide\u00e1lny, ke\u010f potrebujete za kr\u00e1tky \u010das urobi\u0165 poriadny drep a ke\u010f chcete zn\u00ed\u017ei\u0165 mno\u017estvo telesn\u00e9ho tuku. Povieme v\u00e1m, ako spr\u00e1vne robi\u0165 burpees, ako a kedy ich zaradi\u0165 do tr\u00e9ningov\u00e9ho pl\u00e1nu a ak\u00e9 \u00fa\u010dinky m\u00e1 systematick\u00e9 vykon\u00e1vanie tohto cvi\u010denia.<\/strong><\/p>\n<h2>Burpess &#8211; \u010do to je?<\/h2>\n<p><strong>Burpees zn\u00e1me aj ako krokod\u00edly alebo &#8222;fall-arise&#8220;<\/strong> je v\u0161eobecn\u00e9 rozvojov\u00e9 cvi\u010denie pozost\u00e1vaj\u00face zo sekvencie 4 pohybov: <strong>drep, plank, kliky a drepy<\/strong>, ktor\u00e9 sa vykon\u00e1vaj\u00fa nepretr\u017eite po\u010das ur\u010dit\u00e9ho \u010dasu alebo ur\u010dit\u00e9ho po\u010dtu opakovan\u00ed. Pri vykon\u00e1van\u00ed burpees sa zap\u00e1jaj\u00fa predov\u0161etk\u00fdm svaly: <strong>kvadricepsy a bicepsy, glute\u00e1ly, bru\u0161n\u00e9 svaly, hrudn\u00edk, lopatky, ako aj tricepsy a adduktory<\/strong>.<\/p>\n<p style=\"text-align: start;\">Autorom cvi\u010denia je americk\u00fd fyziol\u00f3g Royal H. Burpee. Vyvinul ho v 30. rokoch 20. storo\u010dia ako test na hodnotenie telesnej zdatnosti. Okrem in\u00e9ho sa pou\u017e\u00edval na ur\u010denie stup\u0148a koordin\u00e1cie, obratnosti a sily regr\u00fatov americk\u00fdch ozbrojen\u00fdch s\u00edl. V s\u00fa\u010dasnosti je &#8222;fall-arise&#8220; dobre zn\u00e1my nad\u0161encom CrossFitu alebo fitnes tried.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"How to Burpee | Watch all active muscles\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/r6MBg8-FlD4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p><\/div>\n<h2>\u00da\u010dinky Burpees<\/h2>\n<p>Najv\u00e4\u010d\u0161\u00edm pr\u00ednosom burpees je zlep\u0161enie celkovej kond\u00edcie a lep\u0161ia kond\u00edcia. V\u010faka zapojeniu cel\u00e9ho tela do cvi\u010denia, kombin\u00e1cii aer\u00f3bneho a silov\u00e9ho tr\u00e9ningu a vysokej dynamike v\u00fdkonu je to skvel\u00fd sp\u00f4sob, ako sp\u00e1li\u0165 ve\u013ea kal\u00f3ri\u00ed (pribli\u017ene 100 kcal za 10 min\u00fat &#8211; v z\u00e1vislosti od veku, hmotnosti, intenzity, vari\u00e1cie at\u010f.) a podpori\u0165 metabolizmus..<\/p>\n<p style=\"text-align: start;\">Ak\u00e9 \u010fal\u0161ie \u00fa\u010dinky maj\u00fa burpees:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161enie vytrvalosti, koordin\u00e1cie pohybov a obratnosti;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zv\u00fd\u0161en\u00e1 sila a kapacita;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161uje krvn\u00fd obeh a kardiovaskul\u00e1rne funkcie;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161enie d\u00fdchacieho syst\u00e9mu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">posil\u0148ovanie svalov n\u00f4h, r\u00fak, hrudn\u00edka a jadra tela, ktor\u00e9 s\u00fa okrem in\u00e9ho zodpovedn\u00e9 za spr\u00e1vne dr\u017eanie tela.;<\/p>\n<\/li>\n<li>\n<p style=\"text-align: start;\">spevnenie a tvarovanie tela.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: start;\">Systematick\u00e9 cvi\u010denie burpees v\u00e1m umo\u017en\u00ed dosiahnu\u0165 vidite\u013en\u00e9 v\u00fdsledky u\u017e za jeden mesiac, ale len vtedy, ak sa cvi\u010denie vykon\u00e1va technicky spr\u00e1vne, je prisp\u00f4soben\u00e9 va\u0161im individu\u00e1lnym schopnostiam a podporen\u00e9 vyv\u00e1\u017eenou stravou.<\/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\/11\/gdi-636a581a62cc9.png\" alt=\"Skupina \u013eud\u00ed vo fitness \u0161t\u00fadiu rob\u00ed plank cvi\u010denie na podlo\u017eke\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Ako spr\u00e1vne robi\u0165 burpees?<\/h2>\n<p>Jeden z <strong>v\u00fdhody burpees<\/strong> je, \u017ee na to nepotrebujete \u017eiadne vybavenie &#8211; v\u0161etko, \u010do potrebujete, je trochu vo\u013en\u00e9ho priestoru vo va\u0161om dome\/byte\/vonku a ochota cvi\u010di\u0165 s vysokou intenzitou. D\u00f4le\u017eit\u00e9 je tie\u017e dba\u0165 na spr\u00e1vnu techniku, aby bolo cvi\u010denie bezpe\u010dn\u00e9 a skuto\u010dne v\u00e1m prospelo. Tu je n\u00e1vod, ako spr\u00e1vne vykon\u00e1va\u0165 burpees, krok za krokom:<\/p>\n<ol class=\"parent-of-p\" start=\"1\">\n<li>\n<p style=\"text-align: start;\">Chodidl\u00e1 rozkro\u010dte na \u0161\u00edrku ramien. Kolen\u00e1 nechajte akt\u00edvne (jemne pokr\u010den\u00e9), spustite ruky pozd\u013a\u017e trupu.<\/p>\n<\/li>\n<\/ol>\n<ol class=\"parent-of-p\" start=\"2\">\n<li>\n<p style=\"text-align: start;\">S\u00fa\u010dasne pokr\u010dte kolen\u00e1 a boky a klesnite do drepu.<\/p>\n<\/li>\n<\/ol>\n<ol class=\"parent-of-p\" start=\"3\">\n<li>\n<p style=\"text-align: start;\">Polo\u017ete ruky na zem pred nohy (o nie\u010do \u0161ir\u0161ie ako na \u0161\u00edrku ramien) a preneste v\u00e1hu tela na ruky.<\/p>\n<\/li>\n<\/ol>\n<ol class=\"parent-of-p\" start=\"4\">\n<li>\n<p style=\"text-align: start;\">Vyho\u010fte nohy dozadu tak, aby ste boli v poz\u00edcii dosky (podpora vpredu).<\/p>\n<\/li>\n<\/ol>\n<ol class=\"parent-of-p\" start=\"5\">\n<li>\n<p style=\"text-align: start;\">Vykonajte \u010derpadlo.<\/p>\n<\/li>\n<\/ol>\n<ol class=\"parent-of-p\" start=\"6\">\n<li>\n<p style=\"text-align: start;\">N\u00e1vrat do drepu s dynamick\u00fdm v\u00fdskokom.<\/p>\n<\/li>\n<\/ol>\n<ol class=\"parent-of-p\" start=\"7\">\n<li>\n<p style=\"text-align: start;\">Vysko\u010dte a zdvihnite ruky nad hlavu.<\/p>\n<\/li>\n<\/ol>\n<ol class=\"parent-of-p\" start=\"8\">\n<li>\n<p style=\"text-align: start;\">Prist\u00e1tie pred \u0161pi\u010dkou nohy a p\u00e4tou a opakovanie celej sekvencie.<\/p>\n<\/li>\n<\/ol>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"How To Do Burpees Correctly by Cult Fit | Burpees For Beginners| Burpees Workout | Cult Fit|Cure Fit\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/xQdyIrSSFnE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p><\/div>\n<h3>Z\u00e1kladn\u00e9 chyby pri cvi\u010den\u00ed burpees<\/h3>\n<p>Kombin\u00e1cia viacer\u00fdch cvikov a vysok\u00e1 dynamika prevedenia, zl\u00e1 pohybov\u00e1 koordin\u00e1cia, nespr\u00e1vne vykonanie niektorej zo zlo\u017eiek, \u00fanava alebo nes\u00falad medzi intenzitou a variabilitou a kond\u00edciou \u010dasto sp\u00f4sobuj\u00fa chyby pri burpees. Na \u010do si treba d\u00e1va\u0165 pozor pri vykon\u00e1van\u00ed &#8222;fall-back&#8220;?<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">ohnut\u00fd chrb\u00e1t v bedrovej oblasti a nadmern\u00e9 zdvihnutie zadku pri vykon\u00e1van\u00ed planku;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">nedostato\u010dn\u00fd svalov\u00fd tonus v oblasti zadku a brucha;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">pri vykon\u00e1van\u00ed kliku sa mus\u00ed \u00eds\u0165 bru\u0161kom dopredu a bokmi dopredu &#8211; ak nedok\u00e1\u017eete urobi\u0165 \u00fapln\u00fd klik na rovn\u00fdch noh\u00e1ch, zvo\u013ete si tzv. d\u00e1msky klik, ktor\u00fd sa rob\u00ed na kolen\u00e1ch.;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">d\u00fdchavi\u010dnos\u0165;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">pr\u00edli\u0161 r\u00fdchle tempo na za\u010diatku &#8211; po nieko\u013ek\u00fdch opakovaniach v\u00e1m ch\u00fdba sila a zad\u00fdchate sa;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zastavenie &#8211; je lep\u0161ie pracova\u0165 miernym tempom, ale s\u00fastavne.<\/p>\n<\/li>\n<\/ul>\n<h2>Vari\u00e1cie burpees<\/h2>\n<p>R\u00f4znymi \u00fapravami alebo pou\u017eit\u00edm dodato\u010dn\u00e9ho vybavenia (<a href=\"https:\/\/sportano.sk\/posilnovacie-zariadenie\/cinky\" target=\"_blank\" rel=\"noopener\">\u010dinky<\/a>, bosu, kettlebell, mini band at\u010f.), burpees sa daj\u00fa \u00faspe\u0161ne vykon\u00e1va\u0165 bez oh\u013eadu na to, \u010di ste len na za\u010diatku svojho dobrodru\u017estva s fyzickou aktivitou, alebo ste profesion\u00e1lny \u0161portovec a h\u013ead\u00e1te rozmanitos\u0165 vo svojom tr\u00e9ningu. Tu je nieko\u013eko variantov cvi\u010denia &#8222;na spadnutie&#8220;:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>bez skoku<\/strong> &#8211; v z\u00e1vere\u010dnej f\u00e1ze m\u00f4\u017eete namiesto sk\u00e1kania st\u00fapa\u0165 na \u0161pi\u010dky alebo necha\u0165 na parkete cel\u00e9 nohy;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>bez \u010derpadla <\/strong>&#8211; nahr\u00e1dzate push-up s dr\u017ean\u00edm polohy dosky;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>s pr\u00ed\u0165a\u017elivos\u0165ou kolena<\/strong> &#8211; po\u010das f\u00e1zy v\u00fdskoku pritiahnite kolen\u00e1 \u010do najvy\u0161\u0161ie k hrudn\u00edku;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>s pav\u00fakom<\/strong> &#8211; po vykonan\u00ed kliku urobte kajak na noh\u00e1ch a a\u017e potom prejdite na jumping jack;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>M\u0155tvoly Burpee<\/strong> &#8211; pri klikoch si \u013eahnite na tane\u010dn\u00fd parket a narovnajte ruky do str\u00e1n;<\/p>\n<\/li>\n<\/ul>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"Dead Man Burpee\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/0RSxAC5l6RU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p><\/div>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>s \u010dinkami<\/strong> &#8211; umiestnite kotl\u00edk pred seba tak, aby ste ho pri v\u00fdskoku do planku mali pod hrudn\u00edkom, vykonajte klik bez toho, aby ste si \u013eahli na parket, a pri prechode do drepu vezmite kotl\u00edk so sebou a vytiahnite ho k hrudn\u00edku (lakte vy\u0161\u0161ie ako kotl\u00edk);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>so skokom na pole<\/strong> <strong>(box) alebo in\u00fa v\u00fd\u0161ku<\/strong> &#8211; po klasick\u00fdch drepoch vysko\u010dte dodato\u010dne na stabiln\u00fa plo\u0161inu;<\/p>\n<\/li>\n<li>\n<p style=\"text-align: start;\"><strong>so sk\u00e1kan\u00edm cez \u010dinku alebo in\u00fd predmet<\/strong> &#8211; po vykonan\u00ed z\u00e1kladnej verzie namiesto v\u00fdskoku presko\u010dte \u010dinku\/stupe\u0148 at\u010f. a po dopade vykonajte \u010fal\u0161ie opakovanie.<\/p>\n<\/li>\n<\/ul>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"The Burpee Box Jump Over\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/GLktGkmcvWE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p><\/div>\n<h2>Burpees vo va\u0161om tr\u00e9ningovom pl\u00e1ne<\/h2>\n<p style=\"text-align: start;\">Zauj\u00edma v\u00e1s, kedy a ako do tr\u00e9ningu zakomponova\u0165 fall-apart? Existuj\u00fa dva sp\u00f4soby, ako to m\u00f4\u017eete urobi\u0165:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">vykona\u0165 ur\u010dit\u00fd po\u010det opakovan\u00ed;<\/p>\n<\/li>\n<li>\n<p style=\"text-align: start;\">vykona\u0165 maxim\u00e1lny po\u010det opakovan\u00ed na\u010das.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: start;\">Burpees sa \u010dasto pou\u017e\u00edvaj\u00fa v tabate, kde cvi\u010d\u00edte \u010do najr\u00fdchlej\u0161ie a \u010do najviac 20 sek\u00fand a 10 sek\u00fand odpo\u010d\u00edvate. Viac inform\u00e1ci\u00ed n\u00e1jdete v na\u0161om sprievodcovi: <a href=\"https:\/\/sportano.sk\/blog\/tabata-co-to-je-vsetko-o-treningu-tabata-ucinky-a-vzorovy-plan-cvicenia\/\" target=\"_blank\" rel=\"noopener\"><u>Tabata &#8211; \u010do to je<\/u><\/a>. Cvi\u010denie s viacer\u00fdmi k\u013abmi je vhodn\u00e9 aj ako s\u00fa\u010das\u0165 vysokointenz\u00edvneho intervalov\u00e9ho tr\u00e9ningu (HIIT) alebo po\u010das kruhov\u00e9ho tr\u00e9ningu.<\/p>\n<p style=\"text-align: start;\">Pravideln\u00e9 vykon\u00e1vanie drepov je vynikaj\u00faci sp\u00f4sob, ako zlep\u0161i\u0165 celkov\u00fa kond\u00edciu, ale aj zr\u00fdchli\u0165 metabolizmus a zn\u00ed\u017ei\u0165 mno\u017estvo telesn\u00e9ho tuku. Nezabudnite pou\u017e\u00edva\u0165 spr\u00e1vnu techniku a obmie\u0148a\u0165 tr\u00e9ning s r\u00f4znymi variantmi &#8222;p\u00e1du&#8220; v z\u00e1vislosti od va\u0161ich potrieb a \u00farovne tr\u00e9ningu.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Burpees s\u00fa viack\u013abov\u00fdm cvi\u010den\u00edm, ktor\u00e9 umo\u017e\u0148uje efekt\u00edvne pracova\u0165 na koordin\u00e1cii, obratnosti a sile. Ob\u013e\u00faben\u00fd cvik &#8222;padni a vsta\u0148&#8220; je ide\u00e1lny, ke\u010f potrebujete za kr\u00e1tky \u010das urobi\u0165 poriadny drep a ke\u010f chcete zn\u00ed\u017ei\u0165 mno\u017estvo telesn\u00e9ho tuku. Povieme v\u00e1m, ako spr\u00e1vne robi\u0165 burpees, ako a kedy ich zaradi\u0165 do tr\u00e9ningov\u00e9ho pl\u00e1nu a ak\u00e9 \u00fa\u010dinky m\u00e1 systematick\u00e9 vykon\u00e1vanie [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":943,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[27],"tags":[],"class_list":["post-929","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>Burpees - \u010do je to za cvik, ak\u00e9 m\u00e1 \u00fa\u010dinky a ako ho spr\u00e1vne vykon\u00e1va\u0165? - 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\/burpees-co-je-to-za-cvik-ake-ma-ucinky-a-ako-ho-spravne-vykonavat\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Burpees - \u010do je to za cvik, ak\u00e9 m\u00e1 \u00fa\u010dinky a ako ho spr\u00e1vne vykon\u00e1va\u0165? - sportano.sk\" \/>\n<meta property=\"og:description\" content=\"Burpees s\u00fa viack\u013abov\u00fdm cvi\u010den\u00edm, ktor\u00e9 umo\u017e\u0148uje efekt\u00edvne pracova\u0165 na koordin\u00e1cii, obratnosti a sile. 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