{"id":7534,"date":"2026-04-26T08:44:25","date_gmt":"2026-04-26T06:44:25","guid":{"rendered":"https:\/\/integreonline.sk\/courses\/integre-core-restart-2-mesacny-pristup-2\/lessons\/trening-6-2-3\/"},"modified":"2026-04-26T08:44:25","modified_gmt":"2026-04-26T06:44:25","slug":"trening-6-2-3","status":"publish","type":"lesson","link":"https:\/\/integreonline.sk\/en\/courses\/integre-core-restart-2-mesacny-pristup-2\/lessons\/trening-6-2-3\/","title":{"rendered":"Tr\u00e9ning"},"content":{"rendered":"

Cvik 1 \u2013 P\u00fa\u0161\u0165anie ruky nad hlavu s nohami na stoli\u010dke<\/strong>
– \u013dah na chrbte
– P\u00e4ty a chodidl\u00e1 vylo\u017een\u00e9 na kraj stoli\u010dky
– Ruky vystret\u00e9, predpa\u017een\u00e9 (smerom k stropu)
N\u00c1DYCH<\/strong> \u0161iroko do hrudn\u00edka
– Panvov\u00e9 dno je uvo\u013enen\u00e9
V\u00ddDYCH<\/strong> \u2192 aktivuj panvov\u00e9 dno (3 dierky, ryb\u00e1rska sie\u0165)
– Pomaly p\u00fa\u0161\u0165a\u0161 jednu ruku nad hlavu
– Zatv\u00e1ra\u0161 CORE a hrudn\u00fd k\u00f4\u0161
– \u201eTri\u010dko zost\u00e1va zasunut\u00e9 v leg\u00ednach“
– Ruky striedaj, opakuj 6\u20138\u00d7<\/p>\n

Cvik 2 \u2013 Floor Angels (vystieranie r\u00fak nad hlavu)<\/strong>
– \u013dah na chrbte
– P\u00e4ty a chodidl\u00e1 vylo\u017een\u00e9 na kraj stoli\u010dky
– Ruky rozpa\u017een\u00e9, pokr\u010den\u00e9 v 90\u00b0 uhle (dla\u0148ami hore)
N\u00c1DYCH<\/strong> \u0161iroko do hrudn\u00edka
– Panvov\u00e9 dno je uvo\u013enen\u00e9
V\u00ddDYCH<\/strong> \u2192 aktivuj panvov\u00e9 dno
– Pomaly vystiera\u0161 ruky po podlahe nad hlavu
– Sleduj hrudn\u00edk \u2013 neodliepa sa, rebr\u00e1 zatv\u00e1ra\u0161
– Tri\u010dko zost\u00e1va \u201ezasunut\u00e9 v leg\u00ednach\u201c
– Opakuj 6\u20138\u00d7<\/p>\n

Cvik 3 \u2013 Aktiv\u00e1cia CORE v sede + zdvih nohy<\/strong>
– Sed\u00ed\u0161 na stoli\u010dke, chrbtica napriamen\u00e1
– C\u00edti\u0161 obe sedacie kosti
– Hlava st\u00fapa, bradu jemne zatla\u010d\u00ed\u0161 dozadu
– Lopti\u010dka medzi dla\u0148ami pred hrudn\u00edkom
N\u00c1DYCH<\/strong> \u0161iroko
V\u00ddDYCH<\/strong> \u2192 aktivuj panvov\u00e9 dno (3 dierky, vy\u0165ahuj hore)
– Jemne zatla\u010d do lopti\u010dky
– Zdvihni jednu pokr\u010den\u00fa nohu cca 5 cm nad zem (chodidlo vo flexi\u00ed)
– Nehrb\u00ed\u0161 sa, neuh\u00fdba\u0161, ramen\u00e1 ost\u00e1vaj\u00fa vzadu
– Striedaj nohy, opakuj 6\u20138\u00d7 na ka\u017ed\u00fa<\/p>","protected":false},"comment_status":"open","ping_status":"closed","template":"","class_list":["post-7534","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-2\/lessons\/trening-6-2-3\/\" \/>\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 P\u00fa\u0161\u0165anie ruky nad hlavu s nohami na stoli\u010dke– \u013dah na chrbte– P\u00e4ty a chodidl\u00e1 vylo\u017een\u00e9 na kraj stoli\u010dky– Ruky vystret\u00e9, predpa\u017een\u00e9 (smerom k stropu)N\u00c1DYCH \u0161iroko do hrudn\u00edka– Panvov\u00e9 dno je uvo\u013enen\u00e9V\u00ddDYCH \u2192 aktivuj panvov\u00e9 dno (3 dierky, […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/integreonline.sk\/en\/courses\/integre-core-restart-2-mesacny-pristup-2\/lessons\/trening-6-2-3\/\" \/>\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-2\\\/lessons\\\/trening-6-2-3\\\/\",\"url\":\"https:\\\/\\\/integreonline.sk\\\/courses\\\/integre-core-restart-2-mesacny-pristup-2\\\/lessons\\\/trening-6-2-3\\\/\",\"name\":\"Tr\u00e9ning - INTEGR\u00e9 | CORE RESTART - online program\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/integreonline.sk\\\/#website\"},\"datePublished\":\"2026-04-26T06:44:25+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/integreonline.sk\\\/courses\\\/integre-core-restart-2-mesacny-pristup-2\\\/lessons\\\/trening-6-2-3\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/integreonline.sk\\\/courses\\\/integre-core-restart-2-mesacny-pristup-2\\\/lessons\\\/trening-6-2-3\\\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/integreonline.sk\\\/courses\\\/integre-core-restart-2-mesacny-pristup-2\\\/lessons\\\/trening-6-2-3\\\/#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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