{"id":2913,"date":"2024-05-31T17:27:01","date_gmt":"2024-05-31T17:27:01","guid":{"rendered":"https:\/\/crismob.com\/?p=2913"},"modified":"2026-08-18T19:38:08","modified_gmt":"2026-08-18T19:38:08","slug":"nejlepsi-aplikace-pro-domaci-cviceni","status":"publish","type":"post","link":"https:\/\/crismob.com\/cs\/melhores-aplicativos-de-exercicios-em-casa\/","title":{"rendered":"Dom\u00e1c\u00ed cvi\u010den\u00ed: Nejlep\u0161\u00ed aplikace a jak spr\u00e1vn\u011b za\u010d\u00edt"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Tr\u00e9nink doma \u0159e\u0161\u00ed dv\u011b nejv\u011bt\u0161\u00ed p\u0159ek\u00e1\u017eky pro ty, kte\u0159\u00ed cht\u011bj\u00ed cvi\u010dit: doj\u00ed\u017ed\u011bn\u00ed a pl\u00e1nov\u00e1n\u00ed. Z\u016fst\u00e1vaj\u00ed v\u0161ak dva m\u00e9n\u011b diskutovan\u00e9 probl\u00e9my \u2013 prov\u00e1d\u011bn\u00ed cvik\u016f bez nutnosti jejich korekce a organizov\u00e1n\u00ed rutiny, kter\u00e1 d\u00e1v\u00e1 smysl. A pr\u00e1v\u011b zde p\u0159ich\u00e1z\u00ed na \u0159adu dobr\u00e1 aplikace s video uk\u00e1zkami, definovanou sekvenc\u00ed a postupem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tato p\u0159\u00edru\u010dka se zab\u00fdv\u00e1 spr\u00e1vn\u00fdm nastaven\u00edm: kolik prostoru a vybaven\u00ed skute\u010dn\u011b pot\u0159ebujete, jak se vyhnout zran\u011bn\u00edm pouze p\u0159i tr\u00e9ninku, jak\u00e9 typy tr\u00e9nink\u016f tvo\u0159\u00ed vyv\u00e1\u017een\u00fd t\u00fdden a kter\u00e1 aplikace je vhodn\u00e1 pro ka\u017ed\u00fd profil. Nejd\u0159\u00edve je tu praktick\u00e1 \u010d\u00e1st, ne\u017e se dostaneme k seznamu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">To nejnutn\u011bj\u0161\u00ed minimum pro za\u010d\u00e1tek.<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pro v\u011bt\u0161inu cvi\u010den\u00ed s vlastn\u00ed vahou posta\u010d\u00ed prostor o velikosti podlo\u017eky na j\u00f3gu \u2013 sta\u010d\u00ed si lehnout a nat\u00e1hnout ruce. Seznam dopl\u0148uje protiskluzov\u00e1 podlaha a dostatek prostoru nad hlavou, abyste si nenarazili rukou do sv\u00edtidla.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vybaven\u00ed m\u016f\u017ee po\u010dkat. Tr\u00e9nink s vlastn\u00ed vahou pokr\u00fdv\u00e1 m\u011bs\u00edce pokroku. Pokud m\u00e1 smysl investovat, po\u0159ad\u00ed, kter\u00e9 p\u0159in\u00e1\u0161\u00ed nejlep\u0161\u00ed v\u00fdsledky, je toto: podlo\u017eka, odporov\u00e9 gumy, p\u00e1r nastaviteln\u00fdch \u010dinek a pro ty, kte\u0159\u00ed je maj\u00ed kam p\u0159ipevnit, hrazda. Mezit\u00edm batoh s knihami a d\u017eb\u00e1n s vodou dostate\u010dn\u011b zvl\u00e1dnou dodate\u010dnou z\u00e1t\u011b\u017e.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Vyv\u00e1\u017een\u00fd t\u00fdden m\u00e1 \u010dty\u0159i \u010d\u00e1sti.<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pevnost<\/strong>D\u0159epy, v\u00fdpady, kliky, p\u0159\u00edtahy s odporov\u00fdm gumov\u00fdm p\u00e1sem, prkna. Dva dny v t\u00fddnu sta\u010d\u00ed k dosa\u017een\u00ed v\u00fdsledk\u016f.<\/li>\n\n\n\n<li><strong>Kondicionov\u00e1n\u00ed<\/strong>Kruhov\u00fd tr\u00e9nink, jumping jacks, b\u011bh na m\u00edst\u011b, ch\u016fze do schod\u016f. To je \u010d\u00e1st, kter\u00e1 zlep\u0161uje v\u00fddr\u017e.<\/li>\n\n\n\n<li><strong>Mobilita a protahov\u00e1n\u00ed<\/strong>Ky\u010dle, hrudn\u00ed p\u00e1te\u0159 a kotn\u00edky jsou oblasti nejv\u00edce n\u00e1chyln\u00e9 k ztuhlosti u lid\u00ed, kte\u0159\u00ed tr\u00e1v\u00ed den vsed\u011b.<\/li>\n\n\n\n<li><strong>Denn\u00ed pohyb<\/strong>Ch\u016fze je z\u00e1kladem, na kter\u00e9m stoj\u00ed v\u0161echno ostatn\u00ed.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Pro informaci, mezin\u00e1rodn\u00ed doporu\u010den\u00ed pro dosp\u011bl\u00e9 se pohybuj\u00ed od 150 do 300 minut st\u0159edn\u011b intenzivn\u00ed aktivity t\u00fddn\u011b plus dva dny posilov\u00e1n\u00ed sval\u016f. Rozlo\u017eeno do p\u011bti p\u016flhodinov\u00fdch lekc\u00ed je to celkov\u011b mnohem m\u00e9n\u011b n\u00e1ro\u010dn\u00e9, ne\u017e se zd\u00e1.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Bezpe\u010dnost t\u011bch, kte\u0159\u00ed tr\u00e9nuj\u00ed bez dozoru.<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bez u\u010ditele pobl\u00ed\u017e hraje kl\u00ed\u010dovou roli n\u011bkolik opat\u0159en\u00ed. P\u0159ed proveden\u00edm si prohl\u00e9dn\u011bte celou uk\u00e1zku a prvn\u00ed opakov\u00e1n\u00ed prov\u00e1d\u011bjte pomalu, p\u0159ed zrcadlem nebo s nahr\u00e1v\u00e1n\u00edm z telefonu. Up\u0159ednostn\u011bte techniku p\u0159ed po\u010dtem opakov\u00e1n\u00ed \u2013 po\u010det opakov\u00e1n\u00ed v aplikaci je doporu\u010den\u00ed, nikoli po\u017eadavek.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159ed cvi\u010den\u00edm se p\u011bt minut zah\u0159ejte a pot\u00e9 lehce zchladn\u011bte. Respektujte rozd\u00edl mezi bolest\u00ed sval\u016f s opo\u017ed\u011bn\u00fdm n\u00e1stupem (DOMS), kter\u00e1 se objev\u00ed o den nebo dva pozd\u011bji a zlep\u0161uje se s pohybem, a akutn\u00ed bolest\u00ed kloub\u016f, kter\u00e1 vy\u017eaduje p\u0159eru\u0161en\u00ed cvi\u010den\u00ed a vyhled\u00e1n\u00ed l\u00e9ka\u0159e. Vynechejte jak\u00e9koli cvi\u010den\u00ed, kter\u00e9 zp\u016fsobuje neobvyklou bolest: v\u017edy existuje jednodu\u0161\u0161\u00ed varianta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L\u00e9ka\u0159sk\u00e9 vy\u0161et\u0159en\u00ed p\u0159ed zah\u00e1jen\u00edm se doporu\u010duje osob\u00e1m s kardiovaskul\u00e1rn\u00edm onemocn\u011bn\u00edm, nekontrolovanou hypertenz\u00ed, cukrovkou, p\u0159edchoz\u00edmi zran\u011bn\u00edmi, v\u00fdznamnou nadv\u00e1hou nebo t\u011bm, kte\u0159\u00ed byli po mnoho let neaktivn\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Aplikace podle profilu<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Dom\u00e1c\u00ed cvi\u010den\u00ed \u2013 pro ty, kte\u0159\u00ed nikdy necvi\u010dili.<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ozn\u00e1men\u00ed <strong>4,9 (4,0 milionu recenz\u00ed)<\/strong> Dostupn\u00e9 v Obchod\u011b Play. Kr\u00e1tk\u00e9 sestavy rozd\u011blen\u00e9 podle svalov\u00fdch skupin, nevy\u017eaduj\u00edc\u00ed \u017e\u00e1dn\u00e9 vybaven\u00ed, s animacemi zn\u00e1zor\u0148uj\u00edc\u00edmi ka\u017ed\u00fd pohyb. Je to nejjednodu\u0161\u0161\u00ed dostupn\u00e1 metoda zad\u00e1v\u00e1n\u00ed a funguje offline.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">7minutov\u00fd tr\u00e9nink \u2013 pro ty, kte\u0159\u00ed maj\u00ed m\u00e1lo \u010dasu.<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ozn\u00e1men\u00ed <strong>4,9 (397,2 tis\u00edce recenz\u00ed)<\/strong>. Kr\u00e1tk\u00fd, vysoce intenzivn\u00ed okruh s dvan\u00e1cti cviky v po\u0159ad\u00ed a minim\u00e1ln\u00edm odpo\u010dinkem. Nenahrad\u00ed kompletn\u00ed program, ale pom\u016f\u017ee v\u00e1m p\u0159ekonat n\u00e1ro\u010dn\u00fd den a udr\u017e\u00ed zvyk p\u0159i \u017eivot\u011b.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Tr\u00e9ninkov\u00fd klub Nike \u2014 pro ty, kte\u0159\u00ed cht\u011bj\u00ed video instrukt\u00e1\u017e.<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ozn\u00e1men\u00ed <strong>4,7 (372,7 tis\u00edce recenz\u00ed)<\/strong>. Komentovan\u00e9 lekce s v\u00fdkladem a kompletn\u00ed uk\u00e1zkou, od 5 do 45 minut, a v\u00edcet\u00fddenn\u00ed programy. Kvalita veden\u00ed je vrcholem pro ty, kte\u0159\u00ed tr\u00e9nuj\u00ed sami a dbaj\u00ed na proveden\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Denn\u00ed j\u00f3ga \u2013 pro mobilitu a protahov\u00e1n\u00ed<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ozn\u00e1men\u00ed <strong>4,5 (162,1 tis\u00edc recenz\u00ed)<\/strong>. J\u00f3gov\u00e9 sekvence podle \u00farovn\u011b a c\u00edle, v\u010detn\u011b kr\u00e1tk\u00fdch lekc\u00ed protahov\u00e1n\u00ed a relaxace. Efektivn\u011b pokr\u00fdv\u00e1 \u010d\u00e1st, kterou t\u00e9m\u011b\u0159 ka\u017ed\u00fd b\u011bhem t\u00fddne vynech\u00e1v\u00e1.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Freeletics \u2014 pro ty, kte\u0159\u00ed ji\u017e maj\u00ed nadaci<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ozn\u00e1men\u00ed <strong>4,5 (260,2 tis\u00edc recenz\u00ed)<\/strong>. Intenzivn\u00ed tr\u00e9nink s vlastn\u00ed vahou s adaptivn\u00edm postupem. P\u0159\u00edli\u0161 n\u00e1ro\u010dn\u00fd na prvn\u00ed m\u011bs\u00edc, skv\u011bl\u00fd pro ty, kte\u0159\u00ed ji\u017e tr\u00e9nuj\u00ed a hledaj\u00ed v\u00fdzvu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 chyby, kter\u00fdch se lid\u00e9 dopou\u0161t\u011bj\u00ed p\u0159i tr\u00e9ninku doma.<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">N\u011bkter\u00e1 \u00faskal\u00ed jsou tak \u010dast\u00e1, \u017ee se vyplat\u00ed je p\u0159edv\u00eddat. Prvn\u00edm je p\u0159\u00edli\u0161 nad\u0161en\u00fd za\u010d\u00e1tek: \u0161est dn\u00ed v prvn\u00edm t\u00fddnu, t\u0159i dny bolest a v druh\u00e9m t\u00fddnu opu\u0161t\u011bn\u00ed. Druh\u00fdm je zm\u011bna program\u016f ka\u017ed\u00fd t\u00fdden, kter\u00e1 br\u00e1n\u00ed jak\u00e9mukoli pokroku \u2013 pl\u00e1n si p\u0159ipravte alespo\u0148 \u010dty\u0159i t\u00fddny p\u0159edt\u00edm, ne\u017e ho budete soudit.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u0159et\u00ed chybou je vynech\u00e1n\u00ed rozcvi\u010dky, proto\u017ee tr\u00e9nink je u\u017e tak kr\u00e1tk\u00fd. P\u011bt minut lehk\u00e9ho pohybu p\u0159iprav\u00ed kloub a sni\u017euje riziko. \u010ctvrtou chybou je kop\u00edrov\u00e1n\u00ed rytmu z videa: instruktor prov\u00e1d\u00ed v demonstra\u010dn\u00ed rychlosti a dodr\u017eov\u00e1n\u00ed jeho kadence bez solidn\u00ed techniky je receptem na zran\u011bn\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Existuje tak\u00e9 tich\u00e1 chyba: ignorov\u00e1n\u00ed odpo\u010dinku. Svaly se adaptuj\u00ed b\u011bhem regenerace, nikoli b\u011bhem tr\u00e9ninku. \u0160patn\u00fd sp\u00e1nek a ka\u017edodenn\u00ed tr\u00e9nink p\u0159in\u00e1\u0161\u00ed men\u0161\u00ed v\u00fdsledky ne\u017e tr\u00e9nink t\u0159ikr\u00e1t t\u00fddn\u011b s dobr\u00fdm sp\u00e1nkem.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Kdy\u017e je prostor opravdu omezen\u00fd<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">V mal\u00e9m byt\u011b nebo v byt\u011b se sousedem v p\u0159\u00edzem\u00ed je probl\u00e9m obvykle hluk a pohyb. \u0158e\u0161en\u00edm je zvolit cviky s n\u00edzkou z\u00e1t\u011b\u017e\u00ed: m\u00edsto jumping jacks d\u011blejte v\u00fdpady do stran; m\u00edsto b\u011bhu na m\u00edst\u011b d\u011blejte st\u0159\u00eddav\u00e9 zved\u00e1n\u00ed kolen; m\u00edsto burpees s v\u00fdskoky d\u011blejte krok dop\u0159edu. Energetick\u00fd v\u00fddej z\u016fst\u00e1v\u00e1 vysok\u00fd a hluk kles\u00e1 t\u00e9m\u011b\u0159 na nulu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Siln\u011bj\u0161\u00ed koberec pom\u00e1h\u00e1 jak s pohodl\u00edm, tak s pohlcov\u00e1n\u00edm zvuku. A pro ty, kte\u0159\u00ed maj\u00ed v budov\u011b schody, je ch\u016fze po schodech jedn\u00edm z nej\u00fa\u010dinn\u011bj\u0161\u00edch a nejlevn\u011bj\u0161\u00edch dostupn\u00fdch kondi\u010dn\u00edch tr\u00e9nink\u016f.<\/p>\n\n\n<h2>Progrese: jak poznat, kdy je \u010das na zv\u00fd\u0161en\u00ed<\/h2>\n<p>Toto je \u010d\u00e1st, kde se aplikace \u0161patn\u011b automatizuj\u00ed, proto\u017ee v\u00e1s nevid\u00ed. Konkr\u00e9tn\u00ed zn\u00e1mky toho, \u017ee stimul se stal nedostate\u010dn\u00fdm:<\/p>\n<ul>\n<li><strong>S\u00e9rii zakon\u010d\u00edte s jasn\u00fdm zbytkem.<\/strong> \u2014 Je mo\u017en\u00e9 prov\u00e9st n\u011bkolik opakov\u00e1n\u00ed nad r\u00e1mec pl\u00e1novan\u00e9ho po\u010dtu a z\u00e1rove\u0148 zachovat spr\u00e1vnou formu.<\/li>\n<li><strong>V\u00fdkon se nezhor\u0161uje.<\/strong> v posledn\u00edch opakov\u00e1n\u00edch.<\/li>\n<li><strong>K zotaven\u00ed doch\u00e1z\u00ed p\u0159\u00edli\u0161 rychle.<\/strong> Pokud druh\u00fd den nen\u00ed pocit pr\u00e1ce, pravd\u011bpodobn\u011b \u017e\u00e1dn\u00e1 pr\u00e1ce nebyla odvedena.<\/li>\n<li><strong>Stejn\u00fd tr\u00e9nink se zd\u00e1l b\u00fdt snadn\u00fd dva t\u00fddny v kuse.<\/strong><\/li>\n<\/ul>\n<p>A zp\u016fsob, jak ho zv\u00fd\u0161it, z bezpe\u010dnostn\u00edch d\u016fvod\u016f: <strong>Nejd\u0159\u00edve v\u00edce opakov\u00e1n\u00ed, pak v\u00edce s\u00e9ri\u00ed, pak m\u00e9n\u011b odpo\u010dinku a teprve potom v\u011bt\u0161\u00ed v\u00e1ha nebo obt\u00ed\u017en\u011bj\u0161\u00ed varianta.<\/strong>. P\u0159em\u011bna <strong>jednu prom\u011bnnou najednou<\/strong>, s alespo\u0148 t\u00fddenn\u00ed pauzou mezi zm\u011bnami \u2013 zved\u00e1n\u00ed v\u0161eho najednou je nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010dinou zran\u011bn\u00ed p\u0159i dom\u00e1c\u00edm tr\u00e9ninku.<\/p>\n\n<h2>Co d\u011blat, kdy\u017e dojde motivace.<\/h2>\n<p>Kon\u010d\u00ed to a pl\u00e1nov\u00e1n\u00ed na to m\u00e1 v\u011bt\u0161\u00ed hodnotu ne\u017e jak\u00e1koli aplikace:<\/p>\n<ol>\n<li><strong>Minimalizujte mno\u017estv\u00ed \u010dasu m\u00edsto p\u0159eskakov\u00e1n\u00ed dop\u0159edu.<\/strong> Deset minut v n\u00e1ro\u010dn\u00fd den zachov\u00e1v\u00e1 zvyk; nula minut naru\u0161uje posloupnost a n\u00e1vrat se st\u00e1v\u00e1 n\u00e1kladn\u00fdm.<\/li>\n<li><strong>Pevn\u00fd rozvrh.<\/strong> Rozhodov\u00e1n\u00ed se, kdy poka\u017ed\u00e9 tr\u00e9novat, spot\u0159ebuje v\u00edce energie ne\u017e samotn\u00fd tr\u00e9nink.<\/li>\n<li><strong>P\u0159ipravte si to<\/strong> \u2014 Oble\u010den\u00ed rozlo\u017een\u00e9, podlo\u017eka na m\u00edst\u011b, aplikace ji\u017e otev\u0159en\u00e1 pro dne\u0161n\u00ed tr\u00e9nink.<\/li>\n<li><strong>Vyber si, co dok\u00e1\u017ee\u0161 tolerovat.<\/strong> Nejlep\u0161\u00ed cvi\u010den\u00ed je to, kter\u00e9 d\u011bl\u00e1te vy, ne to nejefektivn\u011bj\u0161\u00ed, kter\u00e9ho se zbav\u00edte za t\u0159i t\u00fddny.<\/li>\n<li><strong>Napi\u0161te, co jste ud\u011blali.<\/strong>, To jsem nezam\u00fd\u0161lel. \u010cty\u0159t\u00fddenn\u00ed z\u00e1znamy podporuj\u00ed ten p\u00e1t\u00fd.<\/li>\n<li><strong>Napl\u00e1nujte si s n\u011bk\u00fdm.<\/strong>, I na d\u00e1lku je z\u00e1vazek k druh\u00e9 osob\u011b nejd\u016fle\u017eit\u011bj\u0161\u00edm faktorem p\u0159i budov\u00e1n\u00ed loajality.<\/li>\n<\/ol>\n\n<h2>Hluk, soused\u00e9 a podlaha: co se d\u00e1 d\u011blat v praxi?<\/h2>\n<p>Toto je nej\u010dast\u011bj\u0161\u00ed st\u00ed\u017enost t\u011bch, kte\u0159\u00ed pracuj\u00ed v bytech, a existuje pro ni \u0159e\u0161en\u00ed \u2013 jak jim zabr\u00e1nit vzd\u00e1t se kv\u016fli rozpak\u016fm:<\/p>\n<ul>\n<li><strong>Vym\u011b\u0148te podpatky za verzi s n\u00edzk\u00fdm dopadem.<\/strong> T\u00e9m\u011b\u0159 ka\u017ed\u00e9 plyometrick\u00e9 cvi\u010den\u00ed m\u00e1 ekvivalent bez list\u016f, kter\u00fd poskytuje podobn\u00fd stimul.<\/li>\n<li><strong>Koberec s vysokou hustotou<\/strong> Absorbuje mnohem v\u00edce ne\u017e tenk\u00e1 podlo\u017eka na j\u00f3gu.<\/li>\n<li><strong>Vyhn\u011bte se \u0161pi\u010dk\u00e1m.<\/strong> \u2014 p\u0159\u00edli\u0161 brzy a p\u0159\u00edli\u0161 pozd\u011b, zejm\u00e9na u cvi\u010den\u00ed na podlaze.<\/li>\n<li><strong>Izometrick\u00fd a mobilitn\u00ed tr\u00e9nink<\/strong> Je ticho a st\u00e1le se tr\u00e9nuje.<\/li>\n<li><strong>Bu\u010fte opatrn\u00ed na kluzk\u00fdch podlah\u00e1ch.<\/strong> Boty s \u010distou podr\u00e1\u017ekou nebo bos\u00e9 nohy na p\u0159ilnav\u00e9m povrchu zabra\u0148uj\u00ed kroucen\u00ed, ke kter\u00e9mu doch\u00e1z\u00ed p\u0159i v\u011bt\u0161in\u011b dom\u00e1c\u00edch nehod.<\/li>\n<\/ul>\n<p>A toto je tip, kter\u00fd plat\u00ed pro jak\u00fdkoli mal\u00fd prostor: <strong>P\u0159edt\u00edm vy\u010dist\u011bte prostor<\/strong>. Bl\u00edzk\u00fd n\u00e1bytek, okraje stolu a p\u0159edm\u011bty na podlaze jsou zodpov\u011bdn\u00e9 za velkou \u010d\u00e1st zran\u011bn\u00ed b\u011bhem dom\u00e1c\u00edho cvi\u010den\u00ed \u2013 v\u00edce ne\u017e samotn\u00e9 cvi\u010den\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u010casto kladen\u00e9 ot\u00e1zky<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. Je mo\u017en\u00e9 nabrat svalovou hmotu pouze dom\u00e1c\u00edm tr\u00e9ninkem?<\/strong> Funguje to, zejm\u00e9na ze za\u010d\u00e1tku. U cvi\u010den\u00ed s vlastn\u00ed vahou se pokroky d\u011bj\u00ed, pokud jsou cviky n\u00e1ro\u010dn\u00e9. Po n\u011bkolika m\u011bs\u00edc\u00edch je nutn\u00e9 zv\u00fd\u0161it obt\u00ed\u017enost variac\u00ed nebo p\u0159idat z\u00e1t\u011b\u017e.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. Jsou tyto aplikace zdarma?<\/strong> V\u011bt\u0161ina z nich nab\u00edz\u00ed funk\u010dn\u00ed bezplatnou verzi a \u00fa\u010dtuje si poplatky za p\u0159izp\u016fsoben\u00e9 tarify a dal\u0161\u00ed obsah. P\u0159edplatn\u00e9 zakoupen\u00e9 v obchod\u011b se ru\u0161\u00ed v obchod\u011b, nikoli v aplikaci.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. Kolikr\u00e1t t\u00fddn\u011b bych m\u011bl tr\u00e9novat?<\/strong> Pro za\u010d\u00e1te\u010dn\u00edky sta\u010d\u00ed t\u0159i sezen\u00ed k dosa\u017een\u00ed v\u00fdsledk\u016f. Udr\u017eiteln\u00e1 frekvence cvi\u010den\u00ed m\u00e1 v\u011bt\u0161\u00ed hodnotu ne\u017e vysok\u00fd objem po dobu dvou t\u00fddn\u016f s n\u00e1sledn\u00fdm p\u0159eru\u0161en\u00edm.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4. Mohu kombinovat v\u00edce ne\u017e jednu aplikaci?<\/strong> Ano, a obvykle to funguje dob\u0159e: jeden na s\u00edlu, druh\u00fd na mobilitu. Jen se vyhn\u011bte kombinaci intenzivn\u00edch program\u016f, kter\u00e9 se v ten sam\u00fd den p\u0159ekr\u00fdvaj\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5. Nahrazuje aplikace profesion\u00e1la?<\/strong> Ne. Poskytuje sekvenci a demonstraci, ale neopravuje proveden\u00ed ani nep\u0159izp\u016fsobuje tr\u00e9nink zran\u011bn\u00ed. N\u011bkolik sezen\u00ed s fyzick\u00fdm tren\u00e9rem na za\u010d\u00e1tku vy\u0159e\u0161\u00ed v\u011bt\u0161inu technick\u00fdch chyb.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Z\u00e1v\u011br<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dom\u00e1c\u00ed cvi\u010den\u00ed funguje dob\u0159e, kdy\u017e se sejdou t\u0159i v\u011bci: minim\u00e1ln\u00ed mno\u017estv\u00ed p\u0159ipraven\u00e9ho prostoru, t\u00fdden zam\u011b\u0159en\u00fd na s\u00edlu, kondici a mobilitu a pozornost v\u011bnovan\u00e1 spr\u00e1vn\u00e9 form\u011b. Aplikace velmi dob\u0159e zvl\u00e1daj\u00ed aspekty sekvence a demonstrace \u2013 a n\u011bkter\u00e9 z nejlep\u0161\u00edch jsou zdarma.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vyberte si program, kter\u00fd v\u00e1m vyhovuje. Za\u010dn\u011bte t\u0159emi kr\u00e1tk\u00fdmi sezen\u00edmi t\u00fddn\u011b a postupn\u011b zvy\u0161ujte po\u010det prom\u011bnn\u00fdch. Pokud poci\u0165ujete p\u0159etrv\u00e1vaj\u00edc\u00ed bolest nebo m\u00e1te n\u011bjak\u00e9 zdravotn\u00ed probl\u00e9my, vyhledejte l\u00e9ka\u0159skou pomoc, ne\u017e budete pokra\u010dovat. Nejlep\u0161\u00ed program je ten, kter\u00fd m\u016f\u017eete opakovat n\u00e1sleduj\u00edc\u00ed t\u00fdden.<\/p>\n\n\n\n<h2>\u010ct\u011bte tak\u00e9<\/h2>\n<ul>\n<li><a href=\"https:\/\/crismob.com\/cs\/free-apps-to-weigh-cats\/\">Jak v\u00e1\u017eit ko\u010dku doma: Spr\u00e1vn\u00e1 metoda a role aplikace<\/a><\/li>\n<li><a href=\"https:\/\/crismob.com\/cs\/naucte-se-jak-zhubnout-s-bezplatnymi-fitness-aplikacemi\/\">Dom\u00e1c\u00ed cvi\u010den\u00ed na hubnut\u00ed: Bezplatn\u00e9 aplikace a skute\u010dn\u00e9 v\u00fdsledky<\/a><\/li>\n<li><a href=\"https:\/\/crismob.com\/cs\/aplikace-pro-nalezeni-bezplatne-wi-fi-site\/\">Bezplatn\u00e9 Wi-Fi na cest\u00e1ch: Jak se p\u0159ipravit p\u0159ed odchodem z domova<\/a><\/li>\n<li><a href=\"https:\/\/crismob.com\/cs\/zjistete-ktere-aplikace-zobrazuji-vas-domov-pres-satelit-v-realnem-case\/\">Zobrazen\u00ed va\u0161eho domu ze satelitu: Co se zobraz\u00ed a jak po\u017e\u00e1dat o rozmaz\u00e1n\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/crismob.com\/cs\/rizeni-stada-nejlepsi-aplikace-pro-rizeni-vyroby-pres-mobilni-telefon\/\">\u0158\u00edzen\u00ed st\u00e1da p\u0159es mobiln\u00ed telefon: Jak vybrat spr\u00e1vnou aplikaci<\/a><\/li>\n<li><a href=\"https:\/\/crismob.com\/cs\/app-to-find-wifi-anywhere\/\">Pomal\u00e1 Wi-Fi doma: Jak ji diagnostikovat a kde naj\u00edt s\u00ed\u0165 mimo domov<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Treinar em casa resolve os dois maiores obst\u00e1culos de quem quer se exercitar: o deslocamento e o hor\u00e1rio. Sobram, por\u00e9m, dois problemas menos comentados \u2014 a\u2026<\/p>","protected":false},"author":1,"featured_media":2914,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_revidia_rewards_active":"","footnotes":""},"categories":[8],"tags":[],"class_list":["post-2913","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saude"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Exerc\u00edcios em Casa: Os Melhores Apps e Como Come\u00e7ar Certo - Crismob<\/title>\n<meta name=\"description\" content=\"Treinar em casa resolve os dois maiores obst\u00e1culos de quem quer se exercitar: o deslocamento e o hor\u00e1rio.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/crismob.com\/cs\/nejlepsi-aplikace-pro-domaci-cviceni\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exerc\u00edcios em Casa: Os Melhores Apps e Como Come\u00e7ar Certo - 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