{"id":10499,"date":"2023-09-18T16:54:52","date_gmt":"2023-09-18T14:54:52","guid":{"rendered":"https:\/\/tv.a11.cz\/?post_type=video&#038;p=10499"},"modified":"2023-09-22T18:32:22","modified_gmt":"2023-09-22T16:32:22","slug":"ve-forme-s-a11","status":"publish","type":"video","link":"https:\/\/tv.a11.cz\/video\/ve-forme-s-a11\/","title":{"rendered":"Ve form\u011b s A11 &#8211; kardio"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"<p>Za\u010d\u00e1tek t\u00fddne p\u0159\u00edmo vyb\u00edz\u00ed k tomu, zah\u0159\u00e1t a p\u0159ipravit va\u0161e t\u011blo na to, co ho \u010dek\u00e1 v pr\u016fb\u011bhu dal\u0161\u00edch dn\u016f. Vyzkou\u0161\u00edme si trochu kardia.<\/p>\n","protected":false},"author":8,"featured_media":10747,"template":"","categories":[177,178],"porad":[238],"region":[],"kategorie":[],"class_list":["post-10499","video","type-video","status-publish","has-post-thumbnail","hentry","category-zajimavosti","category-zdravi-a-krasa","porad-ve-forme-s-a11"],"acf":[],"meta_box":{"nbla_idec":"A2333601","nbla_title":"Ve form\u011b s A11","nbla_subtitle":"","nbla_summary":"cvi\u010den\u00ed s Miss fitness Anetou Miku\u0161inovou","nbla_description":"","nbla_transcription":"Za\u010d\u00e1tek t\u00fddny p\u0159\u00edmo vybl\u00edz\u00ed k tomu zah\u0159\u00e1t a p\u0159ipravit va\u0161e t\u011blo na to, co ho \u010dek\u00e1 v pr\u016fb\u011bhu dal\u0161\u00edch dn\u016f. Proto jsem si pro v\u00e1s dnes p\u0159ipravila 4 pohyby, kter\u00e9 budou sp\u00ed\u0161e kardio a budeme je prov\u00e1d\u011bt po 20 sekundov\u00fdch blok\u00e1ch. Tak\u017ee pokud jste p\u0159ipraveni, vemte si sportovn\u00ed oble\u010den\u00ed a jdeme na to. Prvn\u00edm pohybem v na\u0161em setu je jumping jack, takzvan\u00fd pan\u00e1k. Tak\u017ee se p\u0159iprav, ud\u011blej si m\u00edsto okolo sebe, zpevni si st\u0159ed, p\u0159iprav ruce a jdeme na to. To je ono, nezapome\u0148, v\u00e1ha jde do cel\u00e9ho chodidla, \u0161pi\u010dky i kolena jsou vyto\u010den\u00e9 ven. Zpevni st\u0159ed a d\u00fdchej. Pomalu ale jist\u011b se dostane\u0161 do varu, tak\u017ee udr\u017e st\u00e1hl\u00e9 tempo. Pokud bude\u0161 pot\u0159ebovat, klidn\u011b malinko zpomal, ale poj\u010f, je\u0161t\u011b p\u00e1r sekund. D\u00e1me si je\u0161t\u011b deset. To je ono. Je\u0161t\u011b \u010dty\u0159i, hezky je dva a jedna. V\u00fdborn\u011b. Druh\u00fd pohyb, malinko zpomal\u00ed, \u0161ir\u0161\u00ed postoj, zpevni st\u0159ed. Sly\u0161\u00ed\u0161, jak d\u00fdch\u00e1m? Takhle bys m\u011bl d\u00fdchat taky. Ruka nahoru, ze spoda, vyt\u00e1hni dol\u016f a nahoru. P\u0159ipoj se ke mn\u011b. Dol\u016f, nahoru, kolena ven. Zkus sahnout a\u017e k zemi. P\u0159edstav si, \u017ee n\u011bco sb\u00edr\u00e1\u0161 a vytahuje\u0161 do vzduchu. To je ono. D\u00fdchej. Rovn\u00e1 z\u00e1da. D\u00e1me si je\u0161t\u011b \u0161est, hezky. P\u011bt, to je ono. Hezky. T\u0159i, dva, jedna. V\u00fdborn\u011b. Tak jo, jdeme rovnou na pohyb \u010d\u00edslo t\u0159i. OK, jenom b\u011b\u017e\u00ed\u0161 na m\u00edst\u011b. Tady malinko vydechni, tak\u017ee klidn\u011b zpomal. Kou\u017e\u00edvej ruce. Prav\u00e1, lev\u00e1, to je ono. Pevnej st\u0159ed, rovn\u00fd z\u00e1da. Hezky, d\u00e1me si je\u0161t\u011b deset sekund. To zvl\u00e1dne\u0161. \u0160est, \u010dty\u0159i, t\u0159i, dva, jedna. V\u00fdborn\u011b, tak jo. Posledn\u00ed pohyb p\u016fjdeme sm\u011brem dop\u0159edu. V\u017edycky zasekni, OK? Pokud jsi redy, jdeme na to spole\u010dn\u011b. Vp\u0159ed, zad, vp\u0159ed, zad. Kolena jdou ven. Zadek jde do d\u0159epu. Pracuj\u00ed i tvoje ramena. To je d\u016fle\u017eit\u00e9, nehrb se. Udr\u017e to. Je\u0161t\u011b p\u00e1r sekund. Ruce p\u0159ed, ramena otu\u0161\u00ed. Je\u0161t\u011b p\u00e1r. Zaber, nevz\u00e1vej to, nevz\u00e1vej to. Je\u0161t\u011b dva. Jeden. Prvn\u00ed set m\u00e1me. Dej si 15 sekund pauzy. Napit\u00fd? Tak jdeme na to. Pokud jsi se napil, se sb\u00edraj svoje s\u00edly. D\u00e1me si to po druh\u00e9. Za\u010d\u00edn\u00e1me. Jumping jack. Poj\u010f se mnou. Pokud nem\u016f\u017ee\u0161, malinko zpom\u00e1l, ale nevz\u00e1vej to. D\u016fle\u017eit\u00e9? Vytrvat. Hezky. Ruce nahoru. A\u017e nad hlavu. Dychej, dychej, dychej. Dopad na cel\u00e9 chodidlo. Je\u0161t\u011b. Hezky. Rychlost si ur\u010duje\u0161 s\u00e1m. Je\u0161t\u011b p\u011bt. Dva. A jedna. V\u00fdborn\u011b. Pohyb \u010d\u00edslo dv\u011b. Vydejchej a d\u00edvej. \u0160ir\u0161\u00ed postoj. Zpevn\u00ed st\u0159ed, z\u00e1rove\u0148 r\u00e1mena vytahuje\u0161 ze spoda sm\u011brem nahoru. Tak jo. Poj\u010f se mnou. J\u00e1 v\u00edm, \u017ee u\u017e toho m\u00e1\u0161 dost. Ale te\u010f mus\u00ed\u0161 vytrvat. A\u017e do konce. P\u0159edstav si, \u017ee stahuje\u0161 n\u011bco ze spoda s silou nahoru. To je ono. Rovn\u00fd z\u00e1da. Kolena ven. Je\u0161t\u011b poj\u010f. Deset. Hezky. To je ono. Dal\u0161\u00ed pohyb bude leh\u010d\u00ed. Udr\u017e to. A jeden. V\u00fdborn\u011b. Jenom d\u00edvej. Pov\u011b\u0159\u00edme. P\u011bt, \u010dty\u0159i, t\u0159i, dva. Tak poj\u010f. Ruce dr\u017e\u00ed\u0161 u sebe. Sm\u011brem k sob\u011b. Pracuje v\u0159icho. Pevnej st\u0159ed. A paty jdou a\u017e na zadek. A\u017e na zadek. Hezk\u00fd. Vydejchej si. Hlubok\u00fd n\u00e1deh. Hlubok\u00fd v\u00fddej. To je ono. Je\u0161t\u011b vydr\u017e. Vydr\u017e. B\u011b\u017e d\u00ed\u0161. Kv\u011btn\u011b zmen\u0161uj intenzitu. Ale po\u0159\u00e1d z\u016fsta\u0148 s n\u00e1ma. P\u011bt. Dva. A jedna. V\u00fdborn\u011b. Vydejchej. Jdeme na posledn\u00ed pohyb. U\u017e ho zn\u00e1\u0161. Silou sk\u00e1\u010de\u0161 p\u0159ed. Op\u011bt. Zpevn\u00ed b\u0159icho. Zaroli ramena a ruceru dop\u0159edu. Dr\u017e\u00ed\u0161. V\u017edycky sekundu podr\u017e\u00ed\u0161 dole. Jakoby jsi n\u011bco vyt\u00e1hoval ze zhora. Sm\u011brem dolu. Jakoby t\u011b n\u011bco pahalo. Udr\u017e to. Je\u0161t\u011b deset sekund. To je ono. Nezapome\u0148 d\u00fdchat. Je\u0161t\u011b p\u011bt. D\u00e1me si je\u0161t\u011b dva. Je\u0161t\u011b jeden. Poj\u010f. Hezk\u00fd. V\u00fdborn\u011b. Dal\u0161\u00ed cvi\u010den\u00ed m\u00e1\u0161 za sebou. Te\u010f u\u017e jenom vydychy. Odpo\u010di\u0148 si a uvid\u00edme se zase z\u00edtra.","nbla_serie":"4206","nbla_season":"2023","nbla_episode":"1","nbla_duration":"362.96","nbla_genre":"3.2","nbla_editorial_format":"2.1.13","nbla_mtime":"1695048334","nbla_url":"https:\/\/origin.a11.cz\/vod\/8euo8m23xw49xi0yfv56snh0v.mp4","nbla_version":"1695048334","nbla_odvysilano":"Ano","bunny_id":"2f11d800-1738-41ca-90e0-eab320474d06","youtube_id":"","datum_vydani":"20230918","stopaz":"362.96","dokument":[],"video_to":[]},"_links":{"self":[{"href":"https:\/\/tv.a11.cz\/api\/wp\/v2\/video\/10499","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tv.a11.cz\/api\/wp\/v2\/video"}],"about":[{"href":"https:\/\/tv.a11.cz\/api\/wp\/v2\/types\/video"}],"author":[{"embeddable":true,"href":"https:\/\/tv.a11.cz\/api\/wp\/v2\/users\/8"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tv.a11.cz\/api\/wp\/v2\/media\/10747"}],"wp:attachment":[{"href":"https:\/\/tv.a11.cz\/api\/wp\/v2\/media?parent=10499"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tv.a11.cz\/api\/wp\/v2\/categories?post=10499"},{"taxonomy":"porad","embeddable":true,"href":"https:\/\/tv.a11.cz\/api\/wp\/v2\/porad?post=10499"},{"taxonomy":"region","embeddable":true,"href":"https:\/\/tv.a11.cz\/api\/wp\/v2\/region?post=10499"},{"taxonomy":"kategorie","embeddable":true,"href":"https:\/\/tv.a11.cz\/api\/wp\/v2\/kategorie?post=10499"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}