{"id":6806,"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-4-2\/"},"modified":"2026-03-17T17:23:20","modified_gmt":"2026-03-17T16:23:20","slug":"trening-4-2","status":"publish","type":"lesson","link":"https:\/\/integreonline.sk\/en\/courses\/integre-core-restart-2-mesacny-pristup\/lessons\/trening-4-2\/","title":{"rendered":"Tr\u00e9ning"},"content":{"rendered":"<p><strong>Cvik 1: Aktiv\u00e1cia CORE s oporou r\u00fak o stenu a zdvihom nohy<\/strong><\/p>\n<p><strong>V\u00fdchodiskov\u00e1 poz\u00edcia:<\/strong><br \/>\u013dah na chrbte, za hlavou stena alebo gau\u010d. Ruky vystret\u00e9 nad hlavou, jemne opret\u00e9 dla\u0148ami o stenu. Jedna noha vystret\u00e1, druh\u00e1 pokr\u010den\u00e1. Chrbtica jemne pred\u013a\u017een\u00e1, panva v neutr\u00e1lnej poz\u00edcii, kr\u010dn\u00e1 chrbtica jemne vytiahnut\u00e1, bradu jemne zatla\u010d\u00ed\u0161 do podlo\u017eky.<\/p>\n<p><strong>Priebeh cviku:<\/strong><br \/>1. N\u00e1dych \u2013 \u0161iroko do hrudn\u00e9ho ko\u0161a a do \u0161\u00edrky tela, panvov\u00e9 dno je uvo\u013enen\u00e9.2. V\u00fddych \u2013 aktivuje\u0161 panvov\u00e9 dno (zatv\u00e1ra\u0161 3 dierky, \u0165ah\u00e1\u0161 ich nahor). Ke\u010f c\u00edti\u0161 aktiv\u00e1ciu v podbru\u0161ku, zdvihne\u0161 vystret\u00fa nohu nieko\u013eko cm od podlo\u017eky a jemne zatla\u010d\u00ed\u0161 dla\u0148ami do steny. Zatv\u00e1ra\u0161 CORE a hrudn\u00fd k\u00f4\u0161.<\/p>\n<p><strong>D\u00fdchanie:<\/strong><br \/>N\u00e1dych nosom, v\u00fddych \u00fastami. Aktiv\u00e1cia panvov\u00e9ho dna po\u010das v\u00fddychu.<br \/>Po\u010det opakovan\u00ed: 6\u20138 opakovan\u00ed na ka\u017ed\u00fa nohu<\/p>\n<p><strong>Tempo: Pomal\u00e9, vedom\u00e9 tempo so s\u00fahrou dychu a pohybu.<\/strong><\/p>\n<p><strong>Cvik 2: Zdv\u00edhanie pokr\u010den\u00fdch n\u00f4h s lopti\u010dkou pod kr\u00ed\u017eovou kos\u0165ou a oporou o stenu<\/strong><\/p>\n<p><strong>V\u00fdchodiskov\u00e1 poz\u00edcia:<\/strong><br \/>\u013dah na chrbte, za hlavou stena alebo gau\u010d. Lopti\u010dka pod kr\u00ed\u017eovou kos\u0165ou (nie pod kr\u00ed\u017ee). Ruky vystret\u00e9 nad hlavou, opret\u00e9 o stenu. Nohy pokr\u010den\u00e9, chodidl\u00e1 na zemi. Chrbtica pred\u013a\u017een\u00e1, panva v neutr\u00e1lnej poz\u00edcii, brada jemne zatla\u010den\u00e1.<\/p>\n<p><strong>Priebeh cviku:<\/strong><br \/>1. N\u00e1dych \u2013 \u0161iroko do hrudn\u00e9ho ko\u0161a a do \u0161\u00edrky tela, panvov\u00e9 dno je uvo\u013enen\u00e9.2. V\u00fddych \u2013 aktivuje\u0161 panvov\u00e9 dno. Ke\u010f c\u00edti\u0161 aktiv\u00e1ciu v podbru\u0161ku, zdvihne\u0161 jednu pokr\u010den\u00fa nohu a jemne zatla\u010d\u00ed\u0161 dla\u0148ami do steny. Opakuje\u0161 striedavo.<\/p>\n<p><strong>D\u00fdchanie:<\/strong><br \/>N\u00e1dych nosom, v\u00fddych \u00fastami. Aktiv\u00e1cia panvov\u00e9ho dna po\u010das v\u00fddychu.<\/p>\n<p><strong>Po\u010det opakovan\u00ed:<\/strong> 6\u20138 zdvihov ka\u017edou nohou (striedavo)<\/p>\n<p><strong>Tempo:<\/strong> Pomal\u00e9, kontrolovan\u00e9 tempo so stabilitou panvy.<\/p>\n<p><strong>Cvik 3: Aktiv\u00e1cia CORE na lopti\u010dke pod rebrami so zdvihom hlavy a nohy<\/strong><\/p>\n<p><strong>V\u00fdchodiskov\u00e1 poz\u00edcia:<\/strong><br \/>\u013dah na chrbte. Lopti\u010dka je pod rebrami (v oblasti spodn\u00fdch rebier). Nohy pokr\u010den\u00e9, chodidl\u00e1 na zemi. Ruky ved\u013ea tela alebo za hlavou. Panva a chrbtica v neutr\u00e1lnej poz\u00edcii. Brada jemne zatla\u010den\u00e1, krk pred\u013a\u017een\u00fd.<\/p>\n<p><strong>Priebeh cviku:<\/strong><br \/>1. N\u00e1dych \u2013 \u0161iroko do hrudn\u00e9ho ko\u0161a, panvov\u00e9 dno uvo\u013enen\u00e9.2. V\u00fddych \u2013 aktivuje\u0161 panvov\u00e9 dno. Ke\u010f c\u00edti\u0161 aktiv\u00e1ciu, dv\u00edha\u0161 hlavu a horn\u00fa \u010das\u0165 hrudn\u00edka. Predstav si, \u017ee zatla\u010duje\u0161 hrudn\u00fd k\u00f4\u0161 \u2013 ako keby si tri\u010dkom chcela zatla\u010di\u0165 do leg\u00edn. Z\u00e1rove\u0148 dv\u00edha\u0161 jednu pokr\u010den\u00fa nohu. Striedaj nohy.<\/p>\n<p><strong>D\u00fdchanie:<\/strong><br \/>N\u00e1dych nosom, v\u00fddych \u00fastami. Aktiv\u00e1cia panvov\u00e9ho dna po\u010das v\u00fddychu.<\/p>\n<p><strong>Po\u010det opakovan\u00ed:<\/strong> 6\u20138 na ka\u017ed\u00fa stranu<\/p>\n<p><strong>Tempo:<\/strong> Pomal\u00e9, vedom\u00e9 tempo. Sleduj aktiv\u00e1ciu a zatv\u00e1ranie hrudn\u00edka.<\/p>","protected":false},"comment_status":"open","ping_status":"closed","template":"","class_list":["post-6806","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-4-2\/\" \/>\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 oporou r\u00fak o stenu a zdvihom nohy V\u00fdchodiskov\u00e1 poz\u00edcia:\u013dah na chrbte, za hlavou stena alebo gau\u010d. Ruky vystret\u00e9 nad hlavou, jemne opret\u00e9 dla\u0148ami o stenu. Jedna noha vystret\u00e1, druh\u00e1 pokr\u010den\u00e1. Chrbtica jemne pred\u013a\u017een\u00e1, panva v [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/integreonline.sk\/en\/courses\/integre-core-restart-2-mesacny-pristup\/lessons\/trening-4-2\/\" \/>\n<meta property=\"og:site_name\" content=\"INTEGR\u00e9 | CORE RESTART - online program\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/profile.php?id=61584760736499\" \/>\n<meta property=\"og:image\" content=\"https:\/\/integreonline.sk\/wp-content\/uploads\/2026\/04\/open_graph.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/integreonline.sk\\\/courses\\\/integre-core-restart-2-mesacny-pristup\\\/lessons\\\/trening-4-2\\\/\",\"url\":\"https:\\\/\\\/integreonline.sk\\\/courses\\\/integre-core-restart-2-mesacny-pristup\\\/lessons\\\/trening-4-2\\\/\",\"name\":\"Tr\u00e9ning - INTEGR\u00e9 | CORE RESTART - online program\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/integreonline.sk\\\/#website\"},\"datePublished\":\"2026-03-17T16:23:20+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/integreonline.sk\\\/courses\\\/integre-core-restart-2-mesacny-pristup\\\/lessons\\\/trening-4-2\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/integreonline.sk\\\/courses\\\/integre-core-restart-2-mesacny-pristup\\\/lessons\\\/trening-4-2\\\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/integreonline.sk\\\/courses\\\/integre-core-restart-2-mesacny-pristup\\\/lessons\\\/trening-4-2\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Domovsk\u00e1 str\u00e1nka\",\"item\":\"https:\\\/\\\/integreonline.sk\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Lekcie\",\"item\":\"https:\\\/\\\/integreonline.sk\\\/lesson\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Tr\u00e9ning\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/integreonline.sk\\\/#website\",\"url\":\"https:\\\/\\\/integreonline.sk\\\/\",\"name\":\"INTEGR\u00e9 | CORE RESTART - online program\",\"description\":\"\u017eensk\u00e9 telo | diast\u00e1za po p\u00f4rode | pop\u00f4rodn\u00fd online program\",\"publisher\":{\"@id\":\"https:\\\/\\\/integreonline.sk\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/integreonline.sk\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/integreonline.sk\\\/#organization\",\"name\":\"Ing. R\u00e9ka Bistika - XBODY Moldava nad Bodvou\",\"url\":\"https:\\\/\\\/integreonline.sk\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/integreonline.sk\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/integreonline.sk\\\/wp-content\\\/uploads\\\/2025\\\/09\\\/logo_integre.svg\",\"contentUrl\":\"https:\\\/\\\/integreonline.sk\\\/wp-content\\\/uploads\\\/2025\\\/09\\\/logo_integre.svg\",\"width\":1793,\"height\":572,\"caption\":\"Ing. R\u00e9ka Bistika - XBODY Moldava nad Bodvou\"},\"image\":{\"@id\":\"https:\\\/\\\/integreonline.sk\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/profile.php?id=61584760736499\",\"https:\\\/\\\/www.instagram.com\\\/integre.zenske.telo\\\/\"]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Tr\u00e9ning - INTEGR\u00e9 | CORE RESTART - online program","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/integreonline.sk\/en\/courses\/integre-core-restart-2-mesacny-pristup\/lessons\/trening-4-2\/","og_locale":"en_US","og_type":"article","og_title":"Tr\u00e9ning - INTEGR\u00e9 | CORE RESTART - online program","og_description":"Cvik 1: Aktiv\u00e1cia CORE s oporou r\u00fak o stenu a zdvihom nohy V\u00fdchodiskov\u00e1 poz\u00edcia:\u013dah na chrbte, za hlavou stena alebo gau\u010d. Ruky vystret\u00e9 nad hlavou, jemne opret\u00e9 dla\u0148ami o stenu. Jedna noha vystret\u00e1, druh\u00e1 pokr\u010den\u00e1. Chrbtica jemne pred\u013a\u017een\u00e1, panva v [&hellip;]","og_url":"https:\/\/integreonline.sk\/en\/courses\/integre-core-restart-2-mesacny-pristup\/lessons\/trening-4-2\/","og_site_name":"INTEGR\u00e9 | CORE RESTART - online program","article_publisher":"https:\/\/www.facebook.com\/profile.php?id=61584760736499","og_image":[{"width":1200,"height":630,"url":"https:\/\/integreonline.sk\/wp-content\/uploads\/2026\/04\/open_graph.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_misc":{"Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/integreonline.sk\/courses\/integre-core-restart-2-mesacny-pristup\/lessons\/trening-4-2\/","url":"https:\/\/integreonline.sk\/courses\/integre-core-restart-2-mesacny-pristup\/lessons\/trening-4-2\/","name":"Tr\u00e9ning - INTEGR\u00e9 | CORE RESTART - online program","isPartOf":{"@id":"https:\/\/integreonline.sk\/#website"},"datePublished":"2026-03-17T16:23:20+00:00","breadcrumb":{"@id":"https:\/\/integreonline.sk\/courses\/integre-core-restart-2-mesacny-pristup\/lessons\/trening-4-2\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/integreonline.sk\/courses\/integre-core-restart-2-mesacny-pristup\/lessons\/trening-4-2\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/integreonline.sk\/courses\/integre-core-restart-2-mesacny-pristup\/lessons\/trening-4-2\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Domovsk\u00e1 str\u00e1nka","item":"https:\/\/integreonline.sk\/"},{"@type":"ListItem","position":2,"name":"Lekcie","item":"https:\/\/integreonline.sk\/lesson\/"},{"@type":"ListItem","position":3,"name":"Tr\u00e9ning"}]},{"@type":"WebSite","@id":"https:\/\/integreonline.sk\/#website","url":"https:\/\/integreonline.sk\/","name":"INTEGR\u00e9 | CORE RESTART - online program","description":"\u017eensk\u00e9 telo | diast\u00e1za po p\u00f4rode | pop\u00f4rodn\u00fd online program","publisher":{"@id":"https:\/\/integreonline.sk\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/integreonline.sk\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/integreonline.sk\/#organization","name":"Ing. R\u00e9ka Bistika - XBODY Moldava nad Bodvou","url":"https:\/\/integreonline.sk\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/integreonline.sk\/#\/schema\/logo\/image\/","url":"https:\/\/integreonline.sk\/wp-content\/uploads\/2025\/09\/logo_integre.svg","contentUrl":"https:\/\/integreonline.sk\/wp-content\/uploads\/2025\/09\/logo_integre.svg","width":1793,"height":572,"caption":"Ing. R\u00e9ka Bistika - XBODY Moldava nad Bodvou"},"image":{"@id":"https:\/\/integreonline.sk\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/profile.php?id=61584760736499","https:\/\/www.instagram.com\/integre.zenske.telo\/"]}]}},"_links":{"self":[{"href":"https:\/\/integreonline.sk\/en\/wp-json\/wp\/v2\/lesson\/6806","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/integreonline.sk\/en\/wp-json\/wp\/v2\/lesson"}],"about":[{"href":"https:\/\/integreonline.sk\/en\/wp-json\/wp\/v2\/types\/lesson"}],"replies":[{"embeddable":true,"href":"https:\/\/integreonline.sk\/en\/wp-json\/wp\/v2\/comments?post=6806"}],"version-history":[{"count":0,"href":"https:\/\/integreonline.sk\/en\/wp-json\/wp\/v2\/lesson\/6806\/revisions"}],"wp:attachment":[{"href":"https:\/\/integreonline.sk\/en\/wp-json\/wp\/v2\/media?parent=6806"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}