{"id":6796,"date":"2026-03-17T17:23:20","date_gmt":"2026-03-17T16:23:20","guid":{"rendered":"https:\/\/integreonline.sk\/courses\/integre-core-restart-2\/lessons\/trening-3-2\/"},"modified":"2026-03-17T17:23:20","modified_gmt":"2026-03-17T16:23:20","slug":"trening-3-2","status":"publish","type":"lesson","link":"https:\/\/integreonline.sk\/en\/courses\/integre-core-restart-2-mesacny-pristup\/lessons\/trening-3-2\/","title":{"rendered":"Tr\u00e9ning"},"content":{"rendered":"<p><strong>CVIK 1: Aktiv\u00e1cia CORE s lopti\u010dkou medzi dla\u0148ami<\/strong><\/p>\n<p><strong>V\u00fdchodiskov\u00e1 poz\u00edcia:<\/strong><br \/>\u013dah na chrbte. Kolen\u00e1 pokr\u010den\u00e9, chodidl\u00e1 na zemi. Chrbtica, krk a panva v neutr\u00e1lnej poz\u00edcii. Ruky nad hrudn\u00edkom, lopti\u010dka medzi dla\u0148ami.<\/p>\n<p><strong>Priebeh cviku:<\/strong><br \/>1. N\u00e1dych \u2013 \u0161iroko do hrudn\u00e9ho ko\u0161a, panvov\u00e9 dno je uvo\u013enen\u00e9.2. V\u00fddych \u2013 aktivuje\u0161 panvov\u00e9 dno (zatv\u00e1ra\u0161 tri dierky, \u0165ah\u00e1\u0161 ich nahor ako ryb\u00e1rsku sie\u0165). Ke\u010f c\u00edti\u0161 jemn\u00fa aktiv\u00e1ciu v podbru\u0161ku, jemne zatla\u010d dla\u0148ami do lopti\u010dky. Zatv\u00e1ra\u0161 CORE \u2013 zatv\u00e1ra\u0161 zips od panvy po hrudn\u00fd k\u00f4\u0161.<\/p>\n<p><strong>D\u00fdchanie:<\/strong><br \/>N\u00e1dych nosom, v\u00fddych \u00fastami. Aktiv\u00e1cia panvov\u00e9ho dna v\u017edy po\u010das v\u00fddychu.<br \/>Po\u010det opakovan\u00ed: 8\u201310 vedom\u00fdch dychov\u00fdch cyklov<br \/>Tempo: Pomal\u00e9, vedom\u00e9 tempo so s\u00fastreden\u00edm na vn\u00fatorn\u00fd pohyb.<\/p>","protected":false},"comment_status":"open","ping_status":"closed","template":"","class_list":["post-6796","lesson","type-lesson","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tr\u00e9ning - INTEGR\u00e9 | CORE RESTART - online program<\/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:\/\/integreonline.sk\/en\/courses\/integre-core-restart-2-mesacny-pristup\/lessons\/trening-3-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tr\u00e9ning - INTEGR\u00e9 | CORE RESTART - online program\" \/>\n<meta property=\"og:description\" content=\"CVIK 1: Aktiv\u00e1cia CORE s lopti\u010dkou medzi dla\u0148ami V\u00fdchodiskov\u00e1 poz\u00edcia:\u013dah na chrbte. Kolen\u00e1 pokr\u010den\u00e9, chodidl\u00e1 na zemi. Chrbtica, krk a panva v neutr\u00e1lnej poz\u00edcii. Ruky nad hrudn\u00edkom, lopti\u010dka medzi dla\u0148ami. Priebeh cviku:1. 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Kolen\u00e1 pokr\u010den\u00e9, chodidl\u00e1 na zemi. Chrbtica, krk a panva v neutr\u00e1lnej poz\u00edcii. Ruky nad hrudn\u00edkom, lopti\u010dka medzi dla\u0148ami. Priebeh cviku:1. 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