{"id":10667,"date":"2023-09-21T11:14:11","date_gmt":"2023-09-21T09:14:11","guid":{"rendered":"https:\/\/tv.a11.cz\/?post_type=video&#038;p=10667"},"modified":"2023-09-25T11:37:43","modified_gmt":"2023-09-25T09:37:43","slug":"ve-forme-s-a11-4","status":"publish","type":"video","link":"https:\/\/tv.a11.cz\/video\/ve-forme-s-a11-4\/","title":{"rendered":"Ve form\u011b s A11 &#8211; pos\u00edlen\u00ed st\u0159edu t\u011bla"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"<p>Dnes jsme si pro v\u00e1s p\u0159ipravili cviky na n\u011bco, co pot\u0159ebuje ka\u017ed\u00fd z v\u00e1s, a to je pevn\u00fd st\u0159ed t\u011bla. Pro dne\u0161n\u00ed cvi\u010den\u00ed pot\u0159ebujete lahev s vodou, ale pokud j\u00ed nem\u00e1te, m\u016f\u017eete j\u00edt klidn\u011b s vlastn\u00ed vahou.<\/p>\n","protected":false},"author":8,"featured_media":10777,"template":"","categories":[177,178],"porad":[238],"region":[],"kategorie":[],"class_list":["post-10667","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":"A2333603","nbla_title":"Ve form\u011b s A11","nbla_subtitle":"","nbla_summary":"cvi\u010den\u00ed s Miss fitness Anetou Miku\u0161inovou","nbla_description":"","nbla_transcription":"V\u00edt\u00e1m v\u00e1s u dal\u0161\u00edho cvi\u010den\u00ed. Dnes jsme si pro v\u00e1s p\u0159ipravili cv\u00edky na n\u011bco, co pot\u0159ebuje ka\u017ed\u00fd z v\u00e1s, a to je pevn\u00fd st\u0159ed t\u011bla. Pro dne\u0161n\u00ed cvi\u010den\u00ed pot\u0159ebujete lahev s vodou, ale pokud j\u00ed nem\u00e1te, m\u016f\u017eete j\u00edt sklidn\u011b s vlastn\u00ed vahou. Napuste lahve s vodou, p\u0159edhl\u00e9dn\u011bte do cvi\u010debn\u00edho a jdeme na to. Tak\u017ee, pohyb \u010d\u00edslo jedna bude ve stoje. V tom p\u0159\u00edpad\u011b ur\u010dit\u011b stoj rozkro\u010dn\u00fd. N\u011bk\u00e1 kolena, hned zpevn\u011bte st\u0159ed, vytahn\u011bte ramena nahoru, dozadu a dolu, chy\u0165te lahev a p\u0159edvedu prvn\u00ed pohyb. Mezit\u00edm si m\u016f\u017eete p\u0159ipravit podlo\u017eku, kterou budete pot\u0159ebovat na dal\u0161\u00ed s\u00e9rie cvik\u016f. Pojedeme sm\u011brem do p\u0159edu, do strany, vr\u00e1t\u00ed\u0161 do p\u0159edu a do strany. Celou dobu, zpevn\u011bn\u00fd st\u0159ed, vyt\u00e1\u010d\u00edte vr\u0161ek va\u0161eho t\u011bla, posilujeme \u0161ikm\u00fd b\u0159i\u010dn\u00ed sv\u00e1lstvo. Jdeme na to? Tak poj\u010f se mnou. P\u0159ed, dolu, vra\u0165 a druh\u00e1 strana. Jeden pohyb. Ok? Od p\u0159edu vztahuje\u0161 lahev sm\u011brem dolu k noze. Vyt\u00e1\u010d\u00ed\u0161 vr\u0161ek t\u011bla a nezapom\u00edn\u00e1\u0161 d\u00fdchat. To je ono. Rovn\u00e1 z\u00e1da. Krom\u011b st\u0159edu t\u011bla, tady pos\u00edl\u00edme samoz\u0159ejm\u011b i ruce, ale i nohy. D\u00fdchej. Je\u0161t\u011b p\u00e1rkr\u00e1t. Kolena ven. Neprop\u00ednej je, nech je v\u017edycky m\u00edrn\u011b pokr\u010den\u00e9. To je ono. Mezit\u00edm, co si ti p\u0159en\u00e1\u0161\u00ed v\u00e1ha, zprava do leva v lahvi, tak posiluje\u0161. Cet\u00ed\u0161 to? Je\u0161t\u011b p\u00e1rkr\u00e1t. Dr\u017e to hezky. Rovn\u00fd z\u00e1da. Pevnej st\u0159ed. U\u017e cet\u00ed\u0161 i ramena? Tak to je dob\u0159e. Je\u0161t\u011b \u010dtyry. Je\u0161t\u011b t\u0159i. Je\u0161t\u011b dv\u00e1. Vyto\u010d ramena ven. A jedna. Pro pohyb \u010d\u00edslo dv\u011b budeme op\u011bt pot\u0159ebovat lahev, tak\u017ee poj\u010fte se mnou na zem. Polo\u017ete se na z\u00e1da. Paty jsou pod boky, sm\u011brem ven. Kolena \u0161pi\u010dky sm\u011b\u0159uj\u00ed takt\u00e9\u017e ven. Lahev si polo\u017e\u00edte na p\u00e1nevn\u00ed dno, tak\u017ee na b\u0159icho sm\u011brem dolu. A budeme zvedat nahoru a t\u011bsn\u011b nad zem. M\u016f\u017eem? Tak poj\u010f. D\u00e1me si to aspo\u0148 patn\u00e1ctkr\u00e1t. V tuhle chv\u00edli nikam neposp\u00edch\u00e1\u0161. D\u016fle\u017eit\u00fd, nezapome\u0148 d\u00fdchat. Naho\u0159e stahni p\u016flky a m\u00edrn\u011b podr\u017e. Ale aspo\u0148 vte\u0159inku. To je ono. Kolena sm\u011b\u0159ujou ven. Posiluje\u0161 p\u00e1nevn\u00ed dno, posiluje\u0161 tvoje stehna. A kdy\u017e p\u016fjde\u0161 je\u0161t\u011b o n\u011bco v\u00fd\u0161, prot\u00e1hne\u0161 si i z\u00e1da. To je ono. Je\u0161t\u011b vydra\u017e. Skv\u011bl\u00fd, je\u0161t\u011b \u010dty\u0159i. T\u0159i. Dva. A posledn\u00ed jeden. V\u00fdborn\u011b. Tentokr\u00e1t odlo\u017e lahev sm\u011brem na zem nebo kamkoliv jinam. Nezapome\u0148, bederka z\u016fst\u00e1v\u00e1 na podlo\u017ece. Dlani jsou sm\u011brem k zemi. Kolena jsou nad ky\u010dlemi. Nep\u0159itahuje\u0161 je k sob\u011b. Jdeme na pohyb \u010d\u00edslo t\u0159i. Vytahuje\u0161 sm\u011brem dop\u0159edu a vrac\u00ed\u0161. Op\u011bt kolena jenom nad ky\u010dle. Hlava je \u00fapln\u011b voln\u011b polo\u017een\u00e1. A d\u00fdchaj. Pokud bude\u0161 cht\u00edt, \u010d\u00edm v\u00fd\u0161 bude\u0161 natahovat nohy nahoru, t\u00edm leh\u010d\u00ed je to varianta. Pokud zvl\u00e1dne\u0161 v\u00edc, m\u016f\u017ee\u0161 si p\u0159itahnout paty bl\u00ed\u017e k zemi. Ale d\u016fle\u017eit\u00e9, bederka je po\u0159\u00e1d p\u0159ilepen\u00e1 na zemi. A po\u0159\u00e1d d\u00fdchaj, to je ono. Srovnej si z\u00e1da. Nikam neposp\u00edchej. Je\u0161t\u011b p\u00e1rkr\u00e1t. V\u00fdborn\u011b. Dychaj, dychaj, nevzdavej to. Jak \u0159\u00edk\u00e1m, kdykoliv bude\u0161 pot\u0159ebovat, je tu i leh\u010d\u00ed varianta sm\u011brem nahoru. Kolena po\u0159\u00e1d nad ky\u010dle, mysli na to. Je\u0161t\u011b t\u0159i. Je\u0161t\u011b dva. D\u00e1me si jeden posledn\u00ed. A uvoln\u00ed. V\u00fdborn\u011b. Zhoupneme se a jdeme na to. Tak, dlan\u011b si d\u00e1\u0161 pod svoje ramena. \u0160pi\u010dky sm\u011b\u0159uj do zem\u011b a pozor na tohle. Po\u0159\u00e1d rovn\u00e1 z\u00e1da. Sta\u017een\u00e9 b\u0159icho, zatla\u010d v\u00e1hu cel\u00e9ho sv\u00e9ho t\u011bla do dlan\u00ed. \u0160pi\u010dky do zem\u011b a p\u016fl centimetru nad zem. Zvedni kolena ze zem\u011b a jenom dr\u017e. A jenom d\u00fdchej. Ono se to nezd\u00e1, ale je to docela make\u010dka. Tak, pozor na to, aby ses nepropadnul. Udr\u017e po\u0159\u00e1d z\u00e1da rovn\u00e1. Kolena bl\u00ed\u017e k zemi. V\u00e1ha ve p\u0159edu. A je\u0161t\u011b deset. Osm. \u0160est. P\u011bt. \u010cty\u0159i. T\u0159i, dva, jedna. Uvoln\u00ed. V\u00fdborn\u011b. Prvn\u00ed set m\u00e1\u0161 za sebou. M\u016f\u017ee\u0161 si vz\u00edt pit\u00ed a trochu zim\u011bji up\u00edt. Jdeme toti\u017e na set \u010d\u00edslo dv\u011b. Vrac\u00edme se zp\u00e1tky do p\u016fvodn\u00edho postaven\u00ed. Nezapome\u0148. Kolena jsou po\u0159\u00e1d m\u011bkk\u00e1. R\u00e1mena jsou otu\u017e\u0161\u00ed sm\u011brem dolu. A pozor na tohle, lopatky jdou toti\u017e od sebe. Pokud jsi redy, m\u016f\u017ee\u0161 se se mnou p\u0159idat. Do p\u0159edu. A rotuje\u0161 stranou. D\u00fdchej. A nezostavujeme. Jo. Zadek dej jenom do \u00farovn\u011b kolen. No poj\u010f, pokud jsi p\u0159i\u0161el a\u017e te\u010f, klidn\u011b se k n\u00e1m p\u0159idej. Hezky. Je\u0161t\u011b udr\u017e\u00edme p\u00e1r sekund. To je ono. V\u00fdborn\u011b. D\u00fdchej. R\u00e1mena otu\u017e\u0161\u00ed. No a kdy\u017e budete v\u00edc p\u00edt, upijete si v\u00e1hu. To v\u00edte pro p\u0159\u00ed\u0161t\u011b. Je\u0161t\u011b p\u00e1r sekund. Udr\u017e to. Vyt\u00e1\u010d\u00ed\u0161 cel\u00fd hrudn\u00edk sm\u011brem ven. To je ono. \u0160ikm\u00ed b\u0159i\u0161n\u00ed cvaly pracuj\u00ed. I tvoje nohy. A tvoje ramena. Je\u0161t\u011b jeden. A stop. V\u00fdborn\u011b. Tak jo. Op\u011bt pou\u017eijeme lahev. Nebo pokud nechcete, klidn\u011b jdejte pry\u010d. Tentokr\u00e1t si pohyb na zemi malinko st\u00ed\u017e\u00edme. Jenom d\u00edvej. Pojedeme nahoru. Kolena od sebe. Vrac\u00ed\u0161 zp\u00e1tky. A dol\u016f. M\u016f\u017eeme j\u00edt na to. Zahni nahoru. Kolena od sebe. Vrac\u00ed\u0161 zp\u011bt. A t\u011bsn\u011b nad zem. U\u017e nepokl\u00e1d\u00e1\u0161. Z\u00e1da dol\u016f. OK? Jsou po\u0159\u00e1d. Se zadkem m\u00edrn\u011b nad zem\u00ed. Dot\u00fdkaj\u00ed se jenom ramena. A jenom lopatky. Sm\u011brem ze zhora. Tak to udr\u017e. Sta\u017eenej zadek. Protahuje\u0161 z\u00e1da. Posiluje\u0161 p\u00e1nevn\u00ed dno. Posiluje\u0161 svoje nohy. No, je\u0161t\u011b si d\u00e1me p\u011bt. No, poj\u010f. \u010cty\u0159ka. Dechej, dechej, dechej, dechej. Poj\u010f, je\u0161t\u011b dva. Je\u0161t\u011b jeden pomalej. Pomalu nahoru. Od. Vra\u0165. A uvol\u0148uj. V\u00fdborn\u011b. Tak jo. Lahev spyt\u00edm pry\u010d. Zpevn\u011b si st\u0159ed. Zla\u0148 je na zem. Nezapome\u0148, bederka po\u0159\u00e1d na zemi. A d\u00fdch\u00e1\u0161 sm\u011brem dol\u016f do b\u0159icha. Vyt\u00e1hni kolena nad \u00farove\u0148 tv\u00fdch kli\u010dl\u00ed. A jdeme na to. Prav\u00e1, lev\u00e1. Nebo lev\u00e1, prav\u00e1. Je to \u00fapln\u011b jedno. Klidn\u011b st\u0159\u00eddej strany. Ale nezapome\u0148, je to jenom mal\u00fd pohyb. Na pos\u00edlen\u00ed tv\u00fdho b\u0159icha. Skv\u011bl\u00fd. To je ono. Perfektn\u00ed. Je\u0161t\u011b vydr\u017e. Pomalu. Kdy\u017e bude\u0161 cht\u00edt, m\u016f\u017ee\u0161 vyt\u00e1hovat sm\u011brem nahoru. Jednodu\u0161\u0161\u00ed varianta. Sm\u011brem dol\u016f. Tat\u011bj\u0161\u00ed. Ale bederka po\u0159\u00e1d p\u0159ipevn\u011bn\u00e1 k podlo\u017ece. Po\u0159\u00e1d na zemi. Je\u0161t\u011b poj\u010f, je\u0161t\u011b poj\u010f. Dejchej, dejchej. U\u017e to c\u00edt\u00edte? To je ono. Skv\u011bl\u00fd. V\u00fdborn\u011b. Uvolni si. Jdeme na posledn\u00ed pohyb. A tentokr\u00e1t bude na na\u0161e z\u00e1da, proto\u017ee na ty byste nem\u011bli zapom\u00ednat. Lehneme si sm\u011brem k zemi na b\u0159icho. Vodu m\u016f\u017eete d\u00e1t pry\u010d, nebudeme ji pot\u0159ebovat. \u00dapln\u011b uvoln\u00edte zadek. Uvoln\u00edte nohy sm\u011brem k podlaze. Nem\u011bly by se v\u016fbec dhnout. Ruce p\u0159it\u00e1hnete k sob\u011b. Hlava jde m\u00edrn\u011b nad zem, ale po\u0159\u00e1d sm\u011b\u0159uje k zemi. A budete p\u0159itahovat lopatky. Sm\u011brem dol\u016f k zemi. Dol\u016f k pat\u00e1m. Nezapome\u0148te, nema\u010dk\u00e1te k sob\u011b. Sm\u011b\u0159ujte sm\u011brem od sebe. Jakoby jste pomysln\u011b zv\u011bt\u0161ovali vr\u0161ek va\u0161ich zad. Roztahovali ho ven. Lopty sm\u011brem ven do zadu. To je ano. Nohy jsou \u00fapln\u011b voln\u011b. V\u016fbec se neh\u00fdbou. Ramena putujou nahoru. A nezapome\u0148te, hlava sm\u011b\u0159uje k zemi. Je\u0161t\u011b p\u011bt. Je\u0161t\u011b \u010dty\u0159i. T\u0159i. Dva. A posledn\u00ed jeden. V\u00fdborn\u011b. M\u016f\u017eete si uvolnit. Nap\u00edt se. A pokud to pro v\u00e1s bylo m\u00e1lo, klidn\u011b si tyhle \u010dty\u0159i nebo p\u011bt pohyb\u016f zopakujte je\u0161t\u011b jednou. T\u011b\u0161\u00edme se na v\u00e1s v dal\u0161\u00edm d\u00edle.","nbla_serie":"4206","nbla_season":"2023","nbla_episode":"3","nbla_duration":"570.36","nbla_genre":"3.2","nbla_editorial_format":"2.1.13","nbla_mtime":"1695287190","nbla_url":"https:\/\/origin.a11.cz\/vod\/du1pwsasdintzt46luhjwy05n.mp4","nbla_version":"1695287190","nbla_odvysilano":"Ano","bunny_id":"5bc46d0e-b758-492d-a322-59b314311051","youtube_id":"","datum_vydani":"20230921","stopaz":"570.36","dokument":[],"video_to":[]},"_links":{"self":[{"href":"https:\/\/tv.a11.cz\/api\/wp\/v2\/video\/10667","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\/10777"}],"wp:attachment":[{"href":"https:\/\/tv.a11.cz\/api\/wp\/v2\/media?parent=10667"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tv.a11.cz\/api\/wp\/v2\/categories?post=10667"},{"taxonomy":"porad","embeddable":true,"href":"https:\/\/tv.a11.cz\/api\/wp\/v2\/porad?post=10667"},{"taxonomy":"region","embeddable":true,"href":"https:\/\/tv.a11.cz\/api\/wp\/v2\/region?post=10667"},{"taxonomy":"kategorie","embeddable":true,"href":"https:\/\/tv.a11.cz\/api\/wp\/v2\/kategorie?post=10667"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}