[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.m40.cz\/tabata-dostante-se-do-formy-za-4-minuty\/#Article","mainEntityOfPage":"https:\/\/www.m40.cz\/tabata-dostante-se-do-formy-za-4-minuty\/","headline":"Tabata \u2013 dosta\u0148te se do formy za 4 minuty","name":"Tabata \u2013 dosta\u0148te se do formy za 4 minuty","description":"Tento je t\u011blocvi\u010dn\u00fd syst\u00e9m zalo\u017een\u00fd na st\u0159\u00edd\u00e1n\u00ed f\u00e1z\u00ed maxim\u00e1ln\u00edho zat\u00ed\u017een\u00ed a odpo\u010dinku. Tr\u00e9nink je kr\u00e1tk\u00fd a vysoce efektivn\u00ed, co\u017e je v dne\u0161n\u00ed usp\u011bchan\u00e9 dob\u011b velk\u00e9 plus. Zakladatelem a otcem my\u0161lenky je japonsk\u00fd v\u011bdec Dr. Izumo Tabata, kter\u00fd zkoumal v\u00fdsledky dvou skupin cvi\u010denc\u016f. Prvn\u00ed cvi\u010dil st\u0159edn\u00ed intenzitou klasick\u00fdm zp\u016fsobem v posilovn\u011b, druh\u00e1 pak pomoc\u00ed syst\u00e9mu st\u0159\u00edd\u00e1n\u00ed z\u00e1t\u011b\u017eov\u00fdch a […]","datePublished":"2023-05-06","dateModified":"2023-05-06","author":{"@type":"Person","@id":"https:\/\/www.m40.cz\/author\/#Person","name":"","url":"https:\/\/www.m40.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/4a71ad3e3da672fdab00dac6e0f7e744f8cb217202b101d0ffab0cf07645e95c?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/4a71ad3e3da672fdab00dac6e0f7e744f8cb217202b101d0ffab0cf07645e95c?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"m40.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.m40.cz\/wp-content\/uploads\/img_a335056_w2819_t1548480746.jpg","url":"https:\/\/www.m40.cz\/wp-content\/uploads\/img_a335056_w2819_t1548480746.jpg","height":0,"width":0},"url":"https:\/\/www.m40.cz\/tabata-dostante-se-do-formy-za-4-minuty\/","about":["Sport"],"wordCount":499,"articleBody":"Tento je t\u011blocvi\u010dn\u00fd syst\u00e9m zalo\u017een\u00fd na st\u0159\u00edd\u00e1n\u00ed f\u00e1z\u00ed maxim\u00e1ln\u00edho zat\u00ed\u017een\u00ed a odpo\u010dinku. Tr\u00e9nink je kr\u00e1tk\u00fd a vysoce efektivn\u00ed, co\u017e je v dne\u0161n\u00ed usp\u011bchan\u00e9 dob\u011b velk\u00e9 plus. Zakladatelem a otcem my\u0161lenky je japonsk\u00fd v\u011bdec Dr. Izumo Tabata, kter\u00fd zkoumal v\u00fdsledky dvou skupin cvi\u010denc\u016f. Prvn\u00ed cvi\u010dil st\u0159edn\u00ed intenzitou klasick\u00fdm zp\u016fsobem v posilovn\u011b, druh\u00e1 pak pomoc\u00ed syst\u00e9mu st\u0159\u00edd\u00e1n\u00ed z\u00e1t\u011b\u017eov\u00fdch a odpo\u010dinkov\u00fdch interval\u016f. Ve v\u00fdsledku do\u0161lo u druh\u00e9 skupiny k rapidn\u00edmu n\u00e1r\u016fstu nejen s\u00edly, ale tak\u00e9 vytrvalosti.\tJedna s\u00e9rie je tvo\u0159ena 8 cykly, b\u011bhem kter\u00fdch se pravideln\u011b st\u0159\u00eddaj\u00ed 20 vte\u0159inov\u00e9 intervaly cvi\u010den\u00ed na hranici va\u0161eho maxima s 10 vte\u0159inami odpo\u010dinku. Dohromady tedy trv\u00e1 jeden cel\u00fd cyklus 4 minuty. Po\u010det s\u00e9ri\u00ed, kter\u00e9 zvl\u00e1dnete v jednom tr\u00e9ninku odcvi\u010dit, z\u00e1le\u017e\u00ed na va\u0161\u00ed aktu\u00e1ln\u00ed kondici. Za\u010d\u00e1te\u010dn\u00edk\u016fm se doporu\u010duje odcvi\u010dit jednu, maxim\u00e1ln\u011b dv\u011b. Pokro\u010dil\u00ed si jich pak mohou „nalo\u017eit“ 5-8. \tCviky, kter\u00e9 za\u0159ad\u00edte, by m\u011bly b\u00fdt tzv. v\u00edcekloubov\u00e9. To znamen\u00e1, \u017ee neprocvi\u010dujete jednotliv\u00e9 svaly izolovan\u011b (jako „klasicky“ v posilovn\u011b), ale zapoj\u00edte ide\u00e1ln\u011b cel\u00e9 t\u011blo. Jako p\u0159\u00edklad lze uv\u00e9st angli\u010d\u00e1ky, d\u0159epy s v\u00fdskokem, sprinty, mrtv\u00e9 tahy apod. P\u0159i cvi\u010den\u00ed se z\u00e1t\u011b\u017e\u00ed myslete na to, \u017ee je zapot\u0159eb\u00ed po cel\u00e9 4 minuty udr\u017eet maxim\u00e1ln\u00ed intenzitu, tud\u00ed\u017e to nep\u0159eh\u00e1n\u011bjte s velk\u00fdmi vahami. \tP\u0159\u00ednos takov\u00e9ho cvi\u010den\u00ed pro organismus je zna\u010dn\u00fd. St\u0159\u00edd\u00e1n\u00ed z\u00e1t\u011b\u017ee a odpo\u010dinku v\u00fdznamn\u011b p\u016fsob\u00ed na redukci t\u011blesn\u00e9ho tuku nejen b\u011bhem, ale i po tr\u00e9ninku (i n\u011bkolik hodin). Proto\u017ee se v\u0161ak jedn\u00e1 o velmi n\u00e1ro\u010dn\u00fd styl tr\u00e9ninku, nedoporu\u010duje se cvi\u010dit n\u011bkolikr\u00e1t v t\u00fddnu. Za\u0159adit zm\u00edn\u011bn\u00fd syst\u00e9m je vhodn\u00e9 2-4 v m\u011bs\u00edci.\t\tTreninkov\u00e1 jednotka by m\u011bl obsahovat zah\u0159\u00e1t\u00ed (nap\u0159\u00edklad formou v\u00fdklusu), prota\u017een\u00ed, vlastn\u00ed tabata cvi\u010den\u00ed (2-8 podle pokro\u010dilosti) a z\u00e1v\u011bre\u010dn\u00e9 prota\u017een\u00ed. Nezapom\u00ednejte ani na pauzy mezi jednotliv\u00fdmi s\u00e9riemi, b\u011bhem nich\u017e by va\u0161e tepov\u00e1 frekvence m\u011bla klesnout na norm\u00e1ln\u00ed stav (cca 4 minuty).\t            Tabata je bezesporu jedn\u00edm z nej\u00fa\u010dinn\u011bj\u0161\u00edch cvi\u010den\u00ed. P\u0159esto\u017ee se m\u016f\u017ee zd\u00e1t velmi jednoduch\u00e1, opak je pravdou. Vyu\u017e\u00edvat j\u00ed m\u016f\u017ee \u00fapln\u00fd za\u010d\u00e1te\u010dn\u00edk; jako zpest\u0159en\u00ed se hod\u00ed i pro profesion\u00e1ln\u00ed sportovce. Za\u0159adit by ji m\u011bl i ka\u017ed\u00fd, kdo se sna\u017e\u00ed shodit n\u011bjak\u00fd ten kilogram.                                                                                                                                                                                                                                                                                                                                                                                        4.5\/5 - (13 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Tabata \u2013 dosta\u0148te se do formy za 4 minuty","item":"https:\/\/www.m40.cz\/tabata-dostante-se-do-formy-za-4-minuty\/#breadcrumbitem"}]}]