{"id":7537,"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-7-2-3\/"},"modified":"2026-04-26T08:44:25","modified_gmt":"2026-04-26T06:44:25","slug":"trening-7-2-3","status":"publish","type":"lesson","link":"https:\/\/integreonline.sk\/en\/courses\/integre-core-restart-2-mesacny-pristup-2\/lessons\/trening-7-2-3\/","title":{"rendered":"Tr\u00e9ning"},"content":{"rendered":"

Cvik 1 \u2013 Side plank s lopti\u010dkou medzi kolenami<\/strong>
– Side plank na lakti, kolen\u00e1 ohnut\u00e9
– Lake\u0165, bedro a p\u00e4ty v jednej priamke
– Panvov\u00e9 kosti\u010dky nad sebou (bez predklonu\/z\u00e1klonu)
– Lopti\u010dka medzi kolenami
N\u00c1DYCH<\/strong> \u0161iroko, panvov\u00e9 dno uvo\u013enen\u00e9
V\u00ddDYCH<\/strong> \u2192 aktivuj panvov\u00e9 dno (3 dierky, vy\u0165ahuj hore)
– Jemne zatla\u010d kolenami do lopti\u010dky a dv\u00edhaj panvu hore
– Zatv\u00e1ra\u0161 CORE a hrudn\u00fd k\u00f4\u0161
– Opakuj 6\u20138\u00d7 na ka\u017ed\u00fa stranu<\/p>\n

Cvik 2 \u2013 Na \u0161tyroch s lopti\u010dkou pod dla\u0148ou<\/strong>
– Na \u0161tyroch \u2013 dlane pod ramenami, kolen\u00e1 pod bedrami
– Hlava v pred\u013a\u017een\u00ed chrbtice
– Lopti\u010dka pod jednou dla\u0148ou
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: zatla\u010d dla\u0148ou do lopti\u010dky
– Zatv\u00e1ra\u0161 diast\u00e1zu a hrudn\u00fd k\u00f4\u0161
– Opakuj 6\u20138\u00d7 na ka\u017ed\u00fa ruku<\/p>\n

Cvik 3 \u2013 Na \u0161tyroch s lopti\u010dkou medzi kolenami (zdvih kolien)<\/strong>
– Na \u0161tyroch \u2013 dlane pod ramenami, kolen\u00e1 pod bedrami
– Hlava v pred\u013a\u017een\u00ed chrbtice
– Lopti\u010dka medzi kolenami
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: zatla\u010d kolenami do lopti\u010dky
– Zdvihni kolen\u00e1 1\u20132 cm nad zem
– Zatv\u00e1ra\u0161 hrudn\u00fd k\u00f4\u0161 a CORE ost\u00e1va akt\u00edvny
– Opakuj 6\u20138\u00d7<\/p>\n

Cvik 4 \u2013 Na \u0161tyroch s minibandom (roz\u0165ahovanie kolien)<\/strong>
– Na \u0161tyroch \u2013 miniband nad kolenami
– 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 kolen\u00e1 1\u20132 cm nad zem
– Tla\u010d kolen\u00e1 smerom von do odporu gumi\u010dky
– Zatv\u00e1ra\u0161 CORE a hrudn\u00fd k\u00f4\u0161
– Opakuj 6\u20138\u00d7<\/p>","protected":false},"comment_status":"open","ping_status":"closed","template":"","class_list":["post-7537","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-7-2-3\/\" \/>\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 Side plank s lopti\u010dkou medzi kolenami– Side plank na lakti, kolen\u00e1 ohnut\u00e9– Lake\u0165, bedro a p\u00e4ty v jednej priamke– Panvov\u00e9 kosti\u010dky nad sebou (bez predklonu\/z\u00e1klonu)– Lopti\u010dka medzi kolenamiN\u00c1DYCH \u0161iroko, panvov\u00e9 dno uvo\u013enen\u00e9V\u00ddDYCH \u2192 aktivuj panvov\u00e9 dno (3 […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/integreonline.sk\/en\/courses\/integre-core-restart-2-mesacny-pristup-2\/lessons\/trening-7-2-3\/\" \/>\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-7-2-3\\\/\",\"url\":\"https:\\\/\\\/integreonline.sk\\\/courses\\\/integre-core-restart-2-mesacny-pristup-2\\\/lessons\\\/trening-7-2-3\\\/\",\"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-7-2-3\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/integreonline.sk\\\/courses\\\/integre-core-restart-2-mesacny-pristup-2\\\/lessons\\\/trening-7-2-3\\\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/integreonline.sk\\\/courses\\\/integre-core-restart-2-mesacny-pristup-2\\\/lessons\\\/trening-7-2-3\\\/#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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