{"id":1129,"date":"2025-07-23T10:58:55","date_gmt":"2025-07-23T08:58:55","guid":{"rendered":"https:\/\/www.temp-site.cz\/obezitas\/?p=1129"},"modified":"2025-07-23T10:58:55","modified_gmt":"2025-07-23T08:58:55","slug":"silovy-odporovy-trenink-pro-deti-a-dospivajici","status":"publish","type":"post","link":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/pro-verejnost\/rodinny-pruvodce-zdravym-zivotnim-stylem\/pohyb\/silovy-odporovy-trenink-pro-deti-a-dospivajici\/","title":{"rendered":"Silov\u00fd\/odporov\u00fd tr\u00e9nink pro d\u011bti a dosp\u00edvaj\u00edc\u00ed"},"content":{"rendered":"<p>D\u0159\u00edve se lid\u00e9 ob\u00e1vali, \u017ee silov\u00fd tr\u00e9nink m\u016f\u017ee zastavit r\u016fst d\u011bt\u00ed a dosp\u00edvaj\u00edc\u00edch nebo negativn\u011b ovlivnit jejich zdrav\u00ed. V\u011bdeck\u00e9 studie ale uk\u00e1zaly, \u017ee pokud je odporov\u00fd tr\u00e9nink spr\u00e1vn\u011b nastaven\u00fd, nemus\u00edte se ni\u010deho b\u00e1t. D\u016fle\u017eit\u00e9 je db\u00e1t na spr\u00e1vnou techniku, nepou\u017e\u00edvat p\u0159\u00edli\u0161 t\u011b\u017ek\u00e9 v\u00e1hy a nezapom\u00ednat na odpo\u010dinek (necvi\u010dit dva dny za sebou). Takov\u00fd tr\u00e9nink nem\u00e1 \u017e\u00e1dn\u00fd negativn\u00ed vliv na r\u016fst ani jin\u00e9 zdravotn\u00ed riziko. N\u011bkter\u00fdm lidem je nav\u00edc silov\u00fd tr\u00e9nink p\u0159irozen\u011bj\u0161\u00ed ne\u017e vytrvalostn\u00ed \u2013 t\u0159eba od mali\u010dka m\u00e1te rad\u011bji kr\u00e1tk\u00e9 sprinty, sk\u00e1\u010dete nebo zved\u00e1te v\u011bci, sp\u00ed\u0161e ne\u017e dlouh\u00fd b\u011bh. Tak pro\u010d tuto schopnost nevyu\u017e\u00edt a neza\u010d\u00edt posilovat?<\/p>\n<h2>1. Bezpe\u010dnost a \u00fa\u010dinnost<\/h2>\n<p>V\u00fdzkumy ukazuj\u00ed, \u017ee silov\u00fd tr\u00e9nink je bezpe\u010dn\u00fd pro d\u011bti ve v\u011bku 10 a\u017e 18 let. P\u0159i spr\u00e1vn\u00e9m dohledu doch\u00e1z\u00ed ke zlep\u0161en\u00ed svalov\u00e9 s\u00edly i kondice a sn\u00ed\u017een\u00ed rizika zran\u011bn\u00ed. M\u016f\u017ee tak\u00e9 zlep\u0161it t\u011blesn\u00e9 slo\u017een\u00ed \u2013 sn\u00ed\u017eit mno\u017estv\u00ed t\u011blesn\u00e9ho tuku.<\/p>\n<h2>2. Psychologick\u00e9 v\u00fdhody<\/h2>\n<p>Silov\u00fd tr\u00e9nink tak\u00e9 pozitivn\u011b ovliv\u0148uje psychickou pohodu, sebe\u00factu a sebev\u011bdom\u00ed. Pom\u00e1h\u00e1 zlep\u0161it vn\u00edm\u00e1n\u00ed vlastn\u00edho t\u011bla a m\u016f\u017ee zlep\u0161it n\u00e1ladu.<\/p>\n<h2>3. Dlouhodob\u00e9 p\u0159\u00ednosy pro zdrav\u00ed<\/h2>\n<p>Pravideln\u00e9 posilov\u00e1n\u00ed podporuje aktivn\u011bj\u0161\u00ed \u017eivotn\u00ed styl a m\u016f\u017ee sn\u00ed\u017eit riziko obezity, srde\u010dn\u011b-c\u00e9vn\u00edch onemocn\u011bn\u00ed a dal\u0161\u00edch zdravotn\u00edch probl\u00e9m\u016f v pozd\u011bj\u0161\u00edm v\u011bku.<\/p>\n<h2>Jak na silov\u00fd\/odporov\u00fd tr\u00e9nink<\/h2>\n<ul>\n<li><strong>Typ tr\u00e9ninku:<\/strong>\u00a0Tr\u00e9nink s vlastn\u00ed vahou (nap\u0159. kliky na kolenou, d\u0159epy) a tr\u00e9nink s lehk\u00fdmi z\u00e1va\u017e\u00edmi (nap\u0159. z\u00e1p\u011bstn\u00ed z\u00e1va\u017e\u00ed, lehk\u00e9 \u010dinky, cvi\u010debn\u00ed gumy) jsou \u00fa\u010dinn\u00e9 a bezpe\u010dn\u00e9 pro rozvoj s\u00edly. Cvi\u010den\u00ed s lehk\u00fdmi z\u00e1va\u017e\u00edmi je \u010dasto m\u00e9n\u011b n\u00e1ro\u010dn\u00e9 na techniku a bezpe\u010dn\u011bj\u0161\u00ed ne\u017e cviky s vlastn\u00edm t\u011blem.<\/li>\n<li><strong>Frekvence:<\/strong>\u00a0Za\u010dn\u011bte jednodu\u0161e \u2013 cvi\u010dte 2x t\u00fddn\u011b s 1 a\u017e 2 s\u00e9riemi po 10 a\u017e 15 opakov\u00e1n\u00edch, abyste si osvojili spr\u00e1vnou techniku. A\u017e pos\u00edl\u00edte svaly a bude pro v\u00e1s cvi\u010den\u00ed m\u00e9n\u011b n\u00e1ro\u010dn\u00e9, m\u016f\u017eete cvi\u010dit 2-3x t\u00fddn\u011b (v\u017edy alespo\u0148 s jedn\u00edm dnem odpo\u010dinku mezi tr\u00e9ninky). M\u016f\u017eete tak\u00e9 m\u00edrn\u011b zv\u00fd\u0161it z\u00e1t\u011b\u017e (nap\u0159. z 0,5 kg z\u00e1va\u017e\u00ed na 1 kg) nebo p\u0159idat v\u00edce s\u00e9ri\u00ed. Pokro\u010dil\u00ed mohou tedy cvi\u010dit 2-3x t\u00fddn\u011b (nap\u0159. v pond\u011bl\u00ed, st\u0159edu a sobotu), 1-3 s\u00e9rie, 6-12 opakov\u00e1n\u00ed. Men\u0161\u00ed po\u010det opakov\u00e1n\u00ed je d\u00e1n t\u00edm, \u017ee se jedn\u00e1 o n\u00e1ro\u010dn\u011bj\u0161\u00ed cviky.<\/li>\n<li><strong>Technika:<\/strong>\u00a0Kvalitn\u00ed technika je kl\u00ed\u010dov\u00e1! Zlep\u0161uje v\u00fdkon a zaji\u0161\u0165uje spr\u00e1vn\u00e9 zapojen\u00ed a pos\u00edlen\u00ed sval\u016f. Pom\u00e1h\u00e1 tak\u00e9 p\u0159edch\u00e1zet zran\u011bn\u00edm a p\u0159et\u00ed\u017een\u00ed kloub\u016f.<\/li>\n<li>Zam\u011b\u0159te se na<strong>\u00a0hlavn\u00ed svalov\u00e9 skupiny.<\/strong>\u00a0V\u017edy za\u0159a\u010fte cviky zam\u011b\u0159en\u00e9 na st\u0159ed t\u011bla (core), p\u0159i kter\u00fdch se aktivuj\u00ed hlubok\u00e9 b\u0159i\u0161n\u00ed svaly spolu s ostatn\u00edmi svaly trupu.<\/li>\n<li><strong>Dohled:<\/strong>\u00a0Pokud se rozhodnete cvi\u010dit v posilovn\u011b nebo zkusit n\u00e1ro\u010dn\u011bj\u0161\u00ed cviky, je nezbytn\u00e9 m\u00edt dohled kvalifikovan\u00e9ho tren\u00e9ra nebo fyzioterapeuta. Nespr\u00e1vn\u00e1 technika m\u016f\u017ee v\u00e9st ke zran\u011bn\u00ed.<\/li>\n<li><strong>Odpo\u010dinek a regenerace:<\/strong>\u00a0Vyhn\u011bte se cvi\u010den\u00ed s t\u011b\u017ek\u00fdmi v\u00e1hami bez dostate\u010dn\u00e9ho odpo\u010dinku. Dlouhodob\u00fd tr\u00e9nink s vysok\u00fdmi z\u00e1t\u011b\u017eemi bez regenerace zvy\u0161uje riziko zran\u011bn\u00ed a nemoc\u00ed.<\/li>\n<li><strong>Vyhn\u011bte se explozivn\u00edm pohyb\u016fm:<\/strong>\u00a0Nap\u0159\u00edklad rychl\u00e9 zved\u00e1n\u00ed \u010dinek m\u016f\u017ee v\u00e9st ke zran\u011bn\u00ed, proto cvi\u010dte kontrolovan\u011b.<\/li>\n<\/ul>\n<h2>Jak zvolit cviky a spr\u00e1vnou v\u00e1hu z\u00e1va\u017e\u00ed, aby nedo\u0161lo k p\u0159et\u00ed\u017een\u00ed<\/h2>\n<p>P\u0159i v\u00fdb\u011bru cvik\u016f i v\u00e1hy z\u00e1va\u017e\u00ed je dobr\u00e9 si vyzkou\u0161et, kolikr\u00e1t zvl\u00e1dnete dan\u00fd cvik ud\u011blat. Nap\u0159\u00edklad pokud se rozhodnete d\u011blat sedy-lehy a u\u017e u p\u00e1t\u00e9ho opakov\u00e1n\u00ed v\u00e1s budou bolet z\u00e1da a u des\u00e1t\u00e9ho budete vy\u010derpan\u00ed, nen\u00ed tento cvik pro v\u00e1s vhodn\u00fd. Ka\u017ed\u00fd cvik, kter\u00fd si vybereme do sv\u00e9 cvi\u010debn\u00ed jednotky, mus\u00edme b\u00fdt schopni ud\u011blat kvalitn\u011b minim\u00e1ln\u011b 15x.<\/p>\n<p>To plat\u00ed i pro volbu z\u00e1va\u017e\u00ed. Na za\u010d\u00e1tek je lep\u0161\u00ed zvolit n\u011bco leh\u010d\u00edho &#8211; nap\u0159\u00edklad u z\u00e1va\u017e\u00ed na z\u00e1p\u011bst\u00ed nebo jednoru\u010dn\u00edch \u010dinek 0,5 a\u017e 1 kg. Zkuste dan\u00fd cvik prov\u00e9st 15kr\u00e1t. Pokud to zvl\u00e1dnete bez probl\u00e9m\u016f, m\u016f\u017eete zkusit o n\u011bco t\u011b\u017e\u0161\u00ed v\u00e1hu, nap\u0159\u00edklad 1,5 kg.<\/p>\n<p>A\u0165 u\u017e cvi\u010d\u00edte s vlastn\u00ed vahou nebo s \u010dinkami, m\u011blo by v\u017edy platit, \u017ee:<\/p>\n<blockquote><p>Mus\u00edte b\u00fdt schopni prov\u00e9st kvalitn\u011b\u00a0<strong>15 &#8211; 20 opakov\u00e1n\u00ed dan\u00e9ho cviku<\/strong>.<\/p><\/blockquote>\n<p>Toto zlat\u00e9 pravidlo posilov\u00e1n\u00ed plat\u00ed jak pro dom\u00e1c\u00ed cvi\u010den\u00ed, tak pro posilovnu. V posilovn\u011b je v\u017edy dobr\u00e9 absolvovat alespo\u0148 prvn\u00edch p\u00e1r hodin s osobn\u00edm tren\u00e9rem. Dejte si ale pozor na to, aby byl zku\u0161en\u00fd. Pokud v\u00e1m tren\u00e9r doporu\u010d\u00ed cvik, kter\u00fd sotva zvl\u00e1dnete p\u011btkr\u00e1t, najd\u011bte si n\u011bkoho jin\u00e9ho. Cvi\u010den\u00ed by tak\u00e9 m\u011blo v\u017edy spl\u0148ovat z\u00e1sady v uveden\u00e9 v \u010d\u00e1sti \u201cjak na silov\u00fd\/odporov\u00fd tr\u00e9nink.\u201d<\/p>\n<h2>Z\u00e1v\u011br<\/h2>\n<p>Silov\u00fd\/odporov\u00fd tr\u00e9nink je skv\u011bl\u00fd zp\u016fsob, jak zlep\u0161it svou svalovou s\u00edlu, podpo\u0159it celkov\u00e9 zdrav\u00ed a c\u00edtit se l\u00e9pe. Zam\u011b\u0159te se na spr\u00e1vnou techniku, ne na to, kolik kilo zvednete. U\u017e po p\u00e1r t\u00fddnech pravideln\u00e9ho cvi\u010den\u00ed se budete c\u00edtit siln\u011bj\u0161\u00ed, pln\u00ed energie a pohody.<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/www.temp-site.cz\/obezitas\/wp-content\/uploads\/2025\/07\/Silovy-trenink-pro-deti-jak-na-nej.pdf\" target=\"_blank\" rel=\"noopener\">Text ke sta\u017een\u00ed v pdf<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>D\u0159\u00edve se lid\u00e9 ob\u00e1vali, \u017ee silov\u00fd tr\u00e9nink m\u016f\u017ee zastavit r\u016fst d\u011bt\u00ed a dosp\u00edvaj\u00edc\u00edch nebo negativn\u011b ovlivnit jejich zdrav\u00ed. V\u011bdeck\u00e9 studie ale uk\u00e1zaly, \u017ee pokud je odporov\u00fd tr\u00e9nink spr\u00e1vn\u011b nastaven\u00fd, nemus\u00edte se ni\u010deho b\u00e1t. D\u016fle\u017eit\u00e9 je db\u00e1t na spr\u00e1vnou techniku, nepou\u017e\u00edvat p\u0159\u00edli\u0161 t\u011b\u017ek\u00e9 v\u00e1hy a nezapom\u00ednat na odpo\u010dinek (necvi\u010dit dva dny za sebou). Takov\u00fd tr\u00e9nink nem\u00e1 [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[26],"tags":[],"class_list":["post-1129","post","type-post","status-publish","format-standard","hentry","category-pohyb"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/posts\/1129","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/comments?post=1129"}],"version-history":[{"count":1,"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/posts\/1129\/revisions"}],"predecessor-version":[{"id":1131,"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/posts\/1129\/revisions\/1131"}],"wp:attachment":[{"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/media?parent=1129"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/categories?post=1129"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/tags?post=1129"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}