{"id":6822,"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-8-2\/"},"modified":"2026-03-17T17:23:20","modified_gmt":"2026-03-17T16:23:20","slug":"trening-8-2","status":"publish","type":"lesson","link":"https:\/\/integreonline.sk\/en\/courses\/integre-core-restart-2-mesacny-pristup\/lessons\/trening-8-2\/","title":{"rendered":"Tr\u00e9ning"},"content":{"rendered":"

Cvik 1 \u2013 Zakop\u00e1vanie na \u0161tyroch s minibandom<\/strong>
– Na \u0161tyroch \u2013 miniband cez chodidl\u00e1
– Dlane pod ramenami, kolen\u00e1 pod bedrami
– Hlava v pred\u013a\u017een\u00ed chrbtice
N\u00c1DYCH<\/strong>
\u0161iroko, panvov\u00e9 dno uvo\u013enen\u00e9
V\u00ddDYCH<\/strong>
\u2192 aktivuj panvov\u00e9 dno (3 dierky, vy\u0165ahuj hore)
– Ke\u010f c\u00edti\u0161 aktiv\u00e1ciu: zdvihni pokr\u010den\u00fa nohu (zakop\u00e1vanie)
– N\u00e1dych nasp\u00e4\u0165, opakuje\u0161 druhou nohou
– Striedaj nohy, 6\u20138\u00d7 ka\u017ed\u00fa<\/p>\n

Cvik 2 \u2013 Zano\u017eovanie vystretou nohou s minibandom<\/strong>
– Na \u0161tyroch \u2013 miniband okolo chodidiel
– Dlane pod ramenami, kolen\u00e1 pod bedrami
– Hlava v pred\u013a\u017een\u00ed chrbtice
N\u00c1DYCH<\/strong>
\u0161iroko, panvov\u00e9 dno uvo\u013enen\u00e9
V\u00ddDYCH<\/strong>
\u2192 aktivuj panvov\u00e9 dno
– Ke\u010f c\u00edti\u0161 aktiv\u00e1ciu: zdvihni vystret\u00fa nohu dozadu
– Nepreh\u00fdbaj sa v kr\u00ed\u017eoch
– Striedaj nohy, 6\u20138\u00d7 ka\u017ed\u00fa<\/p>\n

Cvik 3 \u2013 Otv\u00e1ranie a zatv\u00e1ranie n\u00f4h ako kniha<\/strong>
– \u013dah na chrbte \u2013 lopti\u010dka pod kr\u00ed\u017eovou kos\u0165ou
– Nohy vytiahnut\u00e9 hore, kolen\u00e1 pokr\u010den\u00e9
N\u00c1DYCH<\/strong>
\u0161iroko, panvov\u00e9 dno uvo\u013enen\u00e9 – Otv\u00e1ra\u0161 nohy ako knihu
V\u00ddDYCH<\/strong>
\u2192 aktivuj panvov\u00e9 dno (zatv\u00e1ra\u0161 3 dierky, vy\u0165ahuj hore)
– Zatv\u00e1ra\u0161 nohy sp\u00e4\u0165
– Opakuj 6\u20138\u00d7<\/p>\n

Cvik 4 \u2013 Pri\u0165ahovanie vystretej nohy v \u013eahu s lopti\u010dkou<\/strong>
– \u013dah na chrbte \u2013 lopti\u010dka pod kr\u00ed\u017eovou kos\u0165ou
– Nohy pokr\u010den\u00e9, chodidl\u00e1 na zemi
– Jednu nohu vystrie\u0161
N\u00c1DYCH<\/strong>
\u0161iroko do hrudn\u00edka, panvov\u00e9 dno uvo\u013enen\u00e9
V\u00ddDYCH<\/strong>
\u2192 aktivuj panvov\u00e9 dno, zatv\u00e1ra\u0161 3 dierky, vy\u0165ahuje\u0161 hore
– Vystret\u00fa nohu pri\u0165ahuje\u0161 k trupu (brucho ost\u00e1va akt\u00edvne)
– Striedaj nohy, 6\u20138\u00d7 ka\u017edou<\/p>","protected":false},"comment_status":"open","ping_status":"closed","template":"","class_list":["post-6822","lesson","type-lesson","status-publish","hentry"],"yoast_head":"\nTr\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-8-2\/\" \/>\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 \u2013 Zakop\u00e1vanie na \u0161tyroch s minibandom– Na \u0161tyroch \u2013 miniband cez chodidl\u00e1– Dlane pod ramenami, kolen\u00e1 pod bedrami– Hlava v pred\u013a\u017een\u00ed chrbticeN\u00c1DYCH\u0161iroko, panvov\u00e9 dno uvo\u013enen\u00e9V\u00ddDYCH\u2192 aktivuj panvov\u00e9 dno (3 dierky, vy\u0165ahuj hore)– Ke\u010f c\u00edti\u0161 aktiv\u00e1ciu: zdvihni pokr\u010den\u00fa nohu […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/integreonline.sk\/en\/courses\/integre-core-restart-2-mesacny-pristup\/lessons\/trening-8-2\/\" \/>\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=\"1 minute\" \/>\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-8-2\\\/\",\"url\":\"https:\\\/\\\/integreonline.sk\\\/courses\\\/integre-core-restart-2-mesacny-pristup\\\/lessons\\\/trening-8-2\\\/\",\"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-8-2\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/integreonline.sk\\\/courses\\\/integre-core-restart-2-mesacny-pristup\\\/lessons\\\/trening-8-2\\\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/integreonline.sk\\\/courses\\\/integre-core-restart-2-mesacny-pristup\\\/lessons\\\/trening-8-2\\\/#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. 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