{"id":4836,"date":"2022-02-22T10:10:37","date_gmt":"2022-02-22T09:10:37","guid":{"rendered":"https:\/\/blog.ccc.eu\/sk\/?p=4836"},"modified":"2023-01-27T11:09:43","modified_gmt":"2023-01-27T10:09:43","slug":"chcete-schudnut-staci-vam-30-minut-denne","status":"publish","type":"post","link":"https:\/\/blog.ccc.eu\/sk\/chcete-schudnut-staci-vam-30-minut-denne\/","title":{"rendered":"Chcete schudn\u00fa\u0165? Sta\u010d\u00ed v\u00e1m 30 min\u00fat denne"},"content":{"rendered":"\n<p><strong>Aj ke\u010f u\u017e od sviatkov pre\u0161iel nejak\u00fd \u010das, nie v\u0161etk\u00fdm sa dar\u00ed dosta\u0165 sa do p\u00f4vodnej kond\u00edcie. Ako b\u00fdva zvykom, janu\u00e1r je obdob\u00edm, kedy \u013eudia sk\u00fa\u0161aj\u00fa r\u00f4zne di\u00e9ty \u010di fitness programy, aby mali do leta \u0161t\u00edhlu l\u00edniu. Toto predsavzatie si d\u00e1va nemal\u00fd po\u010det \u017eien i mu\u017eov. Ak t\u00fa\u017eite zhodi\u0165 nejak\u00e9 to kile\u010dko, nepotrebujete najmodernej\u0161\u00ed bicykel \u010di v\u00fdbavu, sta\u010d\u00ed v\u00e1m len pravideln\u00fd akt\u00edvny pohyb tridsa\u0165 min\u00fat denne. Nejde o ni\u010d zlo\u017eit\u00e9, pokia\u013e sa budete poctivo dr\u017ea\u0165 pl\u00e1nu.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"623\" src=\"https:\/\/blog.ccc.eu\/sk\/wp-content\/uploads\/2022\/02\/SPRANDI-SS22_Shot-4_1372_1_11zon-1024x623.jpg\" alt=\"\u0161portov\u00e9 oble\u010denie pre \u017eeny \" class=\"wp-image-4841\" srcset=\"https:\/\/blog.ccc.eu\/sk\/wp-content\/uploads\/2022\/02\/SPRANDI-SS22_Shot-4_1372_1_11zon-1024x623.jpg 1024w, https:\/\/blog.ccc.eu\/sk\/wp-content\/uploads\/2022\/02\/SPRANDI-SS22_Shot-4_1372_1_11zon-300x183.jpg 300w, https:\/\/blog.ccc.eu\/sk\/wp-content\/uploads\/2022\/02\/SPRANDI-SS22_Shot-4_1372_1_11zon-768x468.jpg 768w, https:\/\/blog.ccc.eu\/sk\/wp-content\/uploads\/2022\/02\/SPRANDI-SS22_Shot-4_1372_1_11zon-1536x935.jpg 1536w, https:\/\/blog.ccc.eu\/sk\/wp-content\/uploads\/2022\/02\/SPRANDI-SS22_Shot-4_1372_1_11zon-100x61.jpg 100w, https:\/\/blog.ccc.eu\/sk\/wp-content\/uploads\/2022\/02\/SPRANDI-SS22_Shot-4_1372_1_11zon.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"rychla-chodza-aj-pre-ne-sportovcov\"><strong>R\u00fdchla ch\u00f4dza aj pre (ne)\u0161portovcov&nbsp;<\/strong><\/h2>\n\n\n\n<p>\u017deny, povedzme si na rovinu, nie ka\u017ed\u00e1 z\u202fn\u00e1s patr\u00ed medzi \u0161portovo zalo\u017een\u00fdch \u013eud\u00ed, ktor\u00ed si vychutn\u00e1vaj\u00fa nieko\u013ekokilometrov\u00fd beh trikr\u00e1t do t\u00fd\u017ed\u0148a, pravideln\u00e9 potenie sa vo fitness centre alebo skupinov\u00e9 cvi\u010denia zumby. Hovor\u00ed sa v\u0161ak, \u017ee <strong>pohyb = \u017eivot, <\/strong>a iste aj v\u00e1m niekedy ch\u00fdba. Teraz je ide\u00e1lny \u010das zaradi\u0165 ho do svojho denn\u00e9ho programu.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Nepatr\u00edte medzi fan\u00fa\u0161i\u010dky behu? Vysk\u00fa\u0161ajte <strong>r\u00fdchlu ch\u00f4dzu<\/strong>. Hlavn\u00fdm benefitom tohto \u0161portu je, \u017ee sa d\u00e1 vykon\u00e1va\u0165 za ka\u017ed\u00e9ho po\u010dasia, ro\u010dn\u00e9ho obdobia a kedyko\u013evek po\u010das d\u0148a. Samozrejme, \u017ee po\u010das b\u00farlivej v\u00edchrice \u010di neznesite\u013en\u00fdch tropick\u00fdch tepl\u00f4t sa v\u00e1m bude \u0161portova\u0165 asi zle, no v podstate m\u00f4\u017eete robi\u0165 tento \u0161port denne. <strong>Po\u010das tridsiatich min\u00fat r\u00fdchlej ch\u00f4dze m\u00f4\u017eete sp\u00e1li\u0165 okolo 150 kal\u00f3ri\u00ed denne<\/strong>. \u010c\u00edslo sp\u00e1len\u00fdch m\u00f4\u017ee by\u0165 ur\u010dite vy\u0161\u0161ie, pokia\u013e pred\u013a\u017eite \u010das a zr\u00fdchlite tempo.&nbsp;<\/p>\n\n\n<shortcode prop-load-num=\"4\" prop-display-num=\"4\" prop-sku=\"5904248072148, 5903698981017, 5904248598969\" prop-view=\"slider\"><\/shortcode>        <div\r\n            class=\"eob-pf-shortcode\"\r\n            id=\"eobpf69fc047c8438f\"\r\n        >\r\n            <shortcode prop-load-num=\"4\" prop-display-num=\"4\" prop-sku=\"5904248072148, 5903698981017, 5904248598969\" prop-view=\"slider\"><\/shortcode>        <\/div>\r\n\t\t<script>\r\n\t\t\tjQuery(document).ready(() => {\r\n\t\t\t    const root = document.getElementById('eobpf69fc047c8438f');\r\n                Vue.createApp({\r\n\t                components: {\r\n\t                    shortcode\r\n\t                }\r\n                }).mount(root);\r\n\t\t\t});\r\n\t\t<\/script>\r\n\t\t\r\n\t\t\n\n\n\n<p><\/p>\n\n\n\n<p>V\u0161etko, \u010do na to potrebujete s\u00fa zdrav\u00e9 ruky a nohy. A aby sme nezabudli &#8211; vhodn\u00e9 <a href=\"https:\/\/ccc.eu\/sk\/oblecenie\/damske\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0161portov\u00e9 oble\u010denie<\/strong><\/a> a kvalitn\u00e1 <strong>\u0161portov\u00e1 obuv<\/strong>. Ak tak\u00e9 k\u00fasky zatia\u013e v \u0161atn\u00edku nem\u00e1te, zaobstarajte si pre tento \u00fa\u010del nov\u00e9 <strong>\u0161portov\u00e9 <\/strong><a href=\"https:\/\/ccc.eu\/sk\/oblecenie\/damske\/tricka\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tri\u010dk\u00e1<\/strong><\/a>, <a href=\"https:\/\/ccc.eu\/sk\/oblecenie\/damske\/mikiny\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>mikiny<\/strong><\/a> a <a href=\"https:\/\/ccc.eu\/sk\/oblecenie\/damske\/vesty\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vesty<\/strong><\/a> od \u0161pi\u010dkov\u00fdch a ob\u013e\u00faben\u00fdch svetov\u00fdch zna\u010diek. U\u017e ke\u010f ich budete ma\u0165 doma, \u013eah\u0161ie sa odhodl\u00e1te vykona\u0165 nov\u00e9 kroky na ceste k vysn\u00edvanej postave alebo v\u00e1he. Ak v\u0161ak chcete za\u010da\u0165 ihne\u010f, dodr\u017ete svoje predsavzatie a nevyhov\u00e1rajte sa ch\u00fdbaj\u00face nov\u00e9 \u0161portov\u00e9 tenisky. K\u00fdm v\u00e1m ich doru\u010d\u00edme domov, posta\u010d\u00ed v\u00e1m zatia\u013e aj <strong>vych\u00e1dzkov\u00e1 obuv<\/strong>. Hovor\u00ed sa, \u017ee kto chce h\u013ead\u00e1 sp\u00f4soby, kto nie, h\u013ead\u00e1 d\u00f4vody. Je to na zamyslenie, v\u0161ak?\u00a0<\/p>\n\n\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"v-com-je-rychla-chodza-taka-uzasna\"><strong>V \u010dom je r\u00fdchla ch\u00f4dza tak\u00e1 \u00fa\u017easn\u00e1?\u00a0<\/strong><\/h2>\n\n\n\n<p>Nepotrebujete na to<strong> \u017eiadne \u0161peci\u00e1lne pom\u00f4cky<\/strong>, nemus\u00edte plati\u0165 drah\u00e9 \u010dlenstvo vo fitness centre a tr\u00e1vite \u010das na \u010derstvom vzduchu. Tridsa\u0165 min\u00fat denne pom\u00f4\u017ee <strong>zlep\u0161i\u0165 funkciu v\u00e1\u0161ho kardiovaskul\u00e1rneho syst\u00e9mu<\/strong>, posilni\u0165 kosti, sp\u00e1li\u0165 tuk a zv\u00fd\u0161i\u0165 svalov\u00fa silu i <strong>celkov\u00fa kond\u00edciu<\/strong>.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Ke\u010f zarad\u00edte do svojho \u017eivota akt\u00edvny pohyb, <strong>budete sa c\u00edti\u0165 dobre nielen fyzicky, ale aj psychicky<\/strong>. Pam\u00e4tajte, \u017ee \u010d\u00edm je ch\u00f4dza svi\u017enej\u0161ia, t\u00fdm lep\u0161ie pre v\u00e1s. Tento druh fyzickej aktivity sa odpor\u00fa\u010da aj star\u0161\u00edm \u013eu\u010fom \u010di osob\u00e1m s nadv\u00e1hou. Skvel\u00e9 na tom je to, \u017ee ak nevl\u00e1dzete m\u00f4\u017eete si ur\u010di\u0165 tempo pod\u013ea seba.&nbsp;&nbsp;<\/p>\n\n\n\n<p><strong>Tak si to po\u010fme zhrn\u00fa\u0165!<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"pravidelna-rychla-chodza-vam-moze-pomoct\"><strong>Pravideln\u00e1 r\u00fdchla ch\u00f4dza v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165:&nbsp;<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Schudn\u00fa\u0165 a udr\u017ea\u0165 si optim\u00e1lnu v\u00e1hu.&nbsp;<\/li>\n\n\n\n<li>Pred\u00eds\u0165 srdcovo cievnym ochoreniam, m\u0155tvici, vysok\u00e9mu krvn\u00e9mu tlaku, rakovine a cukrovke 2. typu.&nbsp;<\/li>\n\n\n\n<li>Zlep\u0161i\u0165 funkciu srdca.&nbsp;<\/li>\n\n\n\n<li>Posilni\u0165 kosti a svaly.&nbsp;<\/li>\n\n\n\n<li>Zv\u00fd\u0161i\u0165 hladinu energie.&nbsp;<\/li>\n\n\n\n<li>Zlep\u0161i\u0165 n\u00e1ladu, kvalitu sp\u00e1nku, s\u00fastredenie a pam\u00e4\u0165.&nbsp;<\/li>\n\n\n\n<li>Zlep\u0161i\u0165 rovnov\u00e1hu a koordin\u00e1ciu pohybov.&nbsp;<\/li>\n\n\n\n<li>Posilni\u0165 imunitn\u00fd syst\u00e9m.&nbsp;<\/li>\n\n\n\n<li>\u013dah\u0161ie sa vyrovna\u0165 so stresom a nap\u00e4t\u00fdmi situ\u00e1ciami.&nbsp;<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"aka-technika-je-spravna\"><strong>Ak\u00e1 technika je spr\u00e1vna?&nbsp;<\/strong><\/h2>\n\n\n\n<p>Aj r\u00fdchla ch\u00f4dza sa d\u00e1 pokazi\u0165. <strong>Ako teda kr\u00e1\u010da\u0165 spr\u00e1vne a bez zranenia?<\/strong> V\u017edy kr\u00e1\u010dajte vzpriamene, s hlavou hore, na zem pozerajte len to\u013eko, aby ste sa nepotkli a nespadli. Uvo\u013enite krk, ramen\u00e1, chrb\u00e1t a dajte si pozor na to, aby ste sa pr\u00edli\u0161 nenakl\u00e1\u0148ali dopredu ani dozadu. Chrb\u00e1t dr\u017ete vzpriamene a do ch\u00f4dze zapojte bru\u0161n\u00e9 svaly. Kr\u00e1\u010dajte plynule, stabilne a na\u0161\u013eapujte od p\u00e4ty po \u0161pi\u010dku. Ruky majte uvo\u013enen\u00e9, aby sa pri pohybe vo\u013ene k\u00fdvali. Ak rady po\u010das ch\u00f4dze po\u010d\u00favate hudbu, zn\u00ed\u017ete na sl\u00fachadl\u00e1ch hlasitos\u0165, aby ste po\u010duli prem\u00e1vku a prich\u00e1dzaj\u00face aut\u00e1.&nbsp;&nbsp;<\/p>\n\n\n\n<p>\u00da\u010dinok r\u00fdchlej ch\u00f4dze m\u00f4\u017eete zv\u00fd\u0161i\u0165 tak, \u017ee si vyberiete trasu, ktor\u00e1 smeruje do kopca. St\u00fapan\u00edm bud\u00fa va\u0161e svaly, srdce a p\u013e\u00faca pracova\u0165 intenz\u00edvnej\u0161ie, \u010do znamen\u00e1, \u017ee sp\u00e1lite viac kal\u00f3ri\u00ed. N\u00e1mahu m\u00f4\u017eete zv\u00fd\u0161i\u0165 aj \u013eah\u0161\u00edmi z\u00e1va\u017eiami do ruky.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Prajeme v\u00e1m, aby sa v\u00e1m va\u0161e predsavzatia podarilo dodr\u017ea\u0165! \ud83d\ude42&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aj ke\u010f u\u017e od sviatkov pre\u0161iel nejak\u00fd \u010das, nie v\u0161etk\u00fdm sa dar\u00ed dosta\u0165 sa do p\u00f4vodnej kond\u00edcie. Ako b\u00fdva zvykom, janu\u00e1r je obdob\u00edm, kedy \u013eudia sk\u00fa\u0161aj\u00fa r\u00f4zne di\u00e9ty \u010di fitness programy, aby mali do leta \u0161t\u00edhlu l\u00edniu. Toto predsavzatie si d\u00e1va nemal\u00fd po\u010det \u017eien i mu\u017eov. Ak t\u00fa\u017eite zhodi\u0165 nejak\u00e9 to kile\u010dko, nepotrebujete najmodernej\u0161\u00ed bicykel [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":4843,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[4],"tags":[621,595,622],"class_list":["post-4836","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-modne-tipy","tag-novorocne-predsavzatia","tag-sportova-obuv","tag-sportove-oblecenie"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Chcete schudn\u00fa\u0165? Sta\u010d\u00ed v\u00e1m 30 min\u00fat denne - blog.ccc.eu\/sk<\/title>\n<meta name=\"description\" content=\"(Ne) cvi\u010denie \u0161portovou ch\u00f4dzou - d\u00e1 sa praktikova\u0165 za ka\u017ed\u00e9ho po\u010dasia a kedyko\u013evek po\u010das d\u0148a. Aj na \u0161portov\u00fa ch\u00f4dzu je treba ma\u0165 dobr\u00e9 oble\u010denie a obuv. Novoro\u010dn\u00e9 predsavzatia, ktor\u00e9 zvl\u00e1dnete 2026\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.ccc.eu\/sk\/chcete-schudnut-staci-vam-30-minut-denne\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Chcete schudn\u00fa\u0165? Sta\u010d\u00ed v\u00e1m 30 min\u00fat denne - blog.ccc.eu\/sk\" \/>\n<meta property=\"og:description\" content=\"(Ne) cvi\u010denie \u0161portovou ch\u00f4dzou - d\u00e1 sa praktikova\u0165 za ka\u017ed\u00e9ho po\u010dasia a kedyko\u013evek po\u010das d\u0148a. Aj na \u0161portov\u00fa ch\u00f4dzu je treba ma\u0165 dobr\u00e9 oble\u010denie a obuv. Novoro\u010dn\u00e9 predsavzatia, ktor\u00e9 zvl\u00e1dnete\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.ccc.eu\/sk\/chcete-schudnut-staci-vam-30-minut-denne\/\" \/>\n<meta property=\"og:site_name\" content=\"blog.ccc.eu\/sk\" \/>\n<meta property=\"article:published_time\" content=\"2022-02-22T09:10:37+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-01-27T10:09:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.ccc.eu\/sk\/wp-content\/uploads\/2022\/02\/SPRANDI-SS22_Shot-4_1242_1_11zon.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"1920\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Zuzka Feriancov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Autor\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzka Feriancov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Predpokladan\u00fd \u010das \u010d\u00edtania\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 min\u00faty\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/blog.ccc.eu\/sk\/chcete-schudnut-staci-vam-30-minut-denne\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/blog.ccc.eu\/sk\/chcete-schudnut-staci-vam-30-minut-denne\/\"},\"author\":{\"name\":\"Zuzka Feriancov\u00e1\",\"@id\":\"https:\/\/blog.ccc.eu\/sk\/#\/schema\/person\/0ee80e7562d03e7528637c42622d7773\"},\"headline\":\"Chcete schudn\u00fa\u0165? 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