[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.azpo.sk\/ako-schudnut-z-brucha-bokov-ci-stehien-zabudnite-na-zazraky-stavte-na-overene-postupy\/#Article","mainEntityOfPage":"https:\/\/www.azpo.sk\/ako-schudnut-z-brucha-bokov-ci-stehien-zabudnite-na-zazraky-stavte-na-overene-postupy\/","headline":"Ako schudn\u00fa\u0165 z brucha, bokov \u010di stehien? Zabudnite na z\u00e1zraky, stavte na overen\u00e9 postupy.","name":"Ako schudn\u00fa\u0165 z brucha, bokov \u010di stehien? Zabudnite na z\u00e1zraky, stavte na overen\u00e9 postupy.","description":"Ploch\u00e9 brucho, u\u017e\u0161ie boky a pevnej\u0161ie stehn\u00e1 patria medzi naj\u010dastej\u0161ie d\u00f4vody, pre ktor\u00e9 \u013eudia za\u010dn\u00fa cvi\u010di\u0165. Mo\u017eno aj vy pozn\u00e1te ten nepr\u00edjemn\u00fd moment, ke\u010f zist\u00edte, \u017ee ob\u013e\u00faben\u00e9 nohavice v\u00e1m zrazu nesedia tak ako kedysi. A mo\u017eno si tie\u017e za\u010d\u00ednate kl\u00e1s\u0165 ot\u00e1zky: Ako schudn\u00fa\u0165 z brucha? \u010co pom\u00e1ha na boky? D\u00e1 sa v\u00f4bec schudn\u00fa\u0165 len zo […]","datePublished":"2025-04-03","dateModified":"2025-04-03","author":{"@type":"Person","@id":"https:\/\/www.azpo.sk\/author\/#Person","name":"","url":"https:\/\/www.azpo.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/82449f5dd313bdc88befc1a2d3138ce45c5e7d5eeee84221e3cf7fbc184b80d3?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/82449f5dd313bdc88befc1a2d3138ce45c5e7d5eeee84221e3cf7fbc184b80d3?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"azpo.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.azpo.sk\/wp-content\/uploads\/cviceni_2eHIut.jpg","url":"https:\/\/www.azpo.sk\/wp-content\/uploads\/cviceni_2eHIut.jpg","height":0,"width":0},"url":"https:\/\/www.azpo.sk\/ako-schudnut-z-brucha-bokov-ci-stehien-zabudnite-na-zazraky-stavte-na-overene-postupy\/","wordCount":677,"articleBody":"    Ploch\u00e9 brucho, u\u017e\u0161ie boky a pevnej\u0161ie stehn\u00e1 patria medzi naj\u010dastej\u0161ie d\u00f4vody, pre ktor\u00e9 \u013eudia za\u010dn\u00fa cvi\u010di\u0165. Mo\u017eno aj vy pozn\u00e1te ten nepr\u00edjemn\u00fd moment, ke\u010f zist\u00edte, \u017ee ob\u013e\u00faben\u00e9 nohavice v\u00e1m zrazu nesedia tak ako kedysi. A mo\u017eno si tie\u017e za\u010d\u00ednate kl\u00e1s\u0165 ot\u00e1zky: Ako schudn\u00fa\u0165 z brucha? \u010co pom\u00e1ha na boky? D\u00e1 sa v\u00f4bec schudn\u00fa\u0165 len zo stehien? \u017dia\u013e, realita je \u010dasto in\u00e1 ne\u017e s\u013euby \u201ez\u00e1zra\u010dn\u00fdch\u201c di\u00e9t \u010di p\u00e4\u0165min\u00fatov\u00fdch cvi\u010debn\u00fdch vide\u00ed na YouTube.  Lok\u00e1lne chudnutie je m\u00fdtus Ak je va\u0161\u00edm cie\u013eom schudn\u00fa\u0165 z brucha, bokov alebo stehien, prv\u00fdm a najd\u00f4le\u017eitej\u0161\u00edm krokom je uvedomi\u0165 si, \u017ee lok\u00e1lne spa\u013eovanie tuku jednoducho nefunguje. Telo si nevyber\u00e1, kde za\u010dne spa\u013eova\u0165 z\u00e1soby. Rob\u00ed to pod\u013ea genetick\u00fdch predispoz\u00edci\u00ed, hormon\u00e1lneho nastavenia a celkov\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu. Drepy v\u00e1m s\u00edce pom\u00f4\u017eu posilni\u0165 a spevni\u0165 stehn\u00e1, no pokia\u013e m\u00e1te vysok\u00e9 percento telesn\u00e9ho tuku, \u0161t\u00edhlej\u0161ie nohy sa bez celkovej redukcie hmotnosti nedostavia. Rie\u0161en\u00edm preto nie je zamera\u0165 sa na konkr\u00e9tnu partiu, ale za\u010da\u0165 so zni\u017eovan\u00edm celkov\u00e9ho mno\u017estva telesn\u00e9ho tuku. Spoznajte svoje telo cez InBody meranie Sk\u00f4r ne\u017e za\u010dnete s cvi\u010den\u00edm alebo zmen\u00edte jed\u00e1lni\u010dek, je d\u00f4le\u017eit\u00e9 vedie\u0165, v akom bode sa presne nach\u00e1dzate. InBody meranie v\u00e1m pon\u00fakne podrobn\u00fd preh\u013ead o zlo\u017een\u00ed v\u00e1\u0161ho tela. Zist\u00edte nielen percento telesn\u00e9ho tuku, ale aj podiel svalovej hmoty, vody \u010di \u00farove\u0148 nebezpe\u010dn\u00e9ho viscel\u00e1rneho tuku. To v\u0161etko s\u00fa d\u00f4le\u017eit\u00e9 ukazovatele, ktor\u00e9 v\u00e1m umo\u017enia nastavi\u0165 si re\u00e1lne ciele a v priebehu \u010dasu sledova\u0165 zmeny, ktor\u00e9 bud\u00fa ma\u0165 skuto\u010dn\u00fd zmysel. U\u017e \u017eiadne dohady, len pevn\u00e9 z\u00e1klady, o ktor\u00e9 sa m\u00f4\u017eete ihne\u010f oprie\u0165.  CrossFit tr\u00e9ningy ako efekt\u00edvna cesta k \u0161t\u00edhlej\u0161iemu telu H\u013ead\u00e1te formu pohybu, ktor\u00e1 pom\u00e1ha spa\u013eova\u0165 tuk, zlep\u0161uje kond\u00edciu a z\u00e1rove\u0148 buduje svalov\u00fa hmotu? V tom pr\u00edpade je CrossFit mimoriadne \u00fa\u010dinnou vo\u013ebou. Sp\u00e1ja toti\u017e silov\u00e9 tr\u00e9ningy, funk\u010dn\u00e9 pohyby a vysokointenz\u00edvne intervaly, v\u010faka \u010domu aktivuje cel\u00e9 telo a podporuje spa\u013eovanie kal\u00f3ri\u00ed nielen po\u010das tr\u00e9ningu, ale aj hodiny po \u0148om (tzv. afterburn efekt). Navy\u0161e, ka\u017ed\u00fd tr\u00e9ning je veden\u00fd sk\u00fasen\u00fdm tr\u00e9nerom, ktor\u00fd zabezpe\u010d\u00ed, \u017ee cvi\u010d\u00edte technicky spr\u00e1vne a z\u00e1rove\u0148 v\u00e1m tr\u00e9ning prisp\u00f4sob\u00ed na mieru, \u010di u\u017e ste \u00fapln\u00fd za\u010diato\u010dn\u00edk alebo sk\u00fasen\u00fd \u0161portovec. CrossFit tr\u00e9ningy s\u00fa zvy\u010dajne skupinov\u00e9 a pr\u00e1ve t\u00fdm, \u017ee cvi\u010d\u00edte v skupine, z\u00edskate aj motiv\u00e1ciu, ktor\u00e1 \u010dasto b\u00fdva t\u00fdm rozhoduj\u00facim rozdielom medzi \u00faspechom a ne\u00faspechom. Ke\u010f chcete \u00eds\u0165 naplno, ale svoj\u00edm tempom, je tu osobn\u00fd tr\u00e9ner Nie ka\u017ed\u00fd sa c\u00edti komfortne v skupine a ve\u013ea \u013eud\u00ed m\u00e1 tie\u017e \u0161pecifick\u00e9 ciele, ktor\u00e9 si vy\u017eaduj\u00fa individu\u00e1lny pr\u00edstup. Vtedy je najlep\u0161\u00edm rie\u0161en\u00edm osobn\u00fd tr\u00e9ner. Vo\u013ete v\u0161ak v\u017edy individu\u00e1lny tr\u00e9ning iba s certifikovan\u00fdm tr\u00e9nerom, ktor\u00fd v\u00e1s nau\u010d\u00ed techniku, nastav\u00ed pl\u00e1n pod\u013ea va\u0161ich mo\u017enost\u00ed a postar\u00e1 sa o to, aby ste napredovali bezpe\u010dne, efekt\u00edvne a s v\u00fdsledkami, ktor\u00e9 v\u00e1s bud\u00fa motivova\u0165. Za\u010dnite tam, kde ste. V\u00fdsledky pr\u00eddu. Ak chcete vedie\u0165, ako schudn\u00fa\u0165 z brucha, bokov \u010di stehien, nespoliehajte sa na r\u00fdchle skratky. Najprv potrebujete pochopi\u0165 svoje telo, pohybova\u0165 sa pravidelne, jes\u0165 rozumne a najm\u00e4 by\u0165 konzistentn\u00fd. Ne\u010dakajte preto na pondelok alebo na dokonal\u00fd moment. Objednajte sa na InBody meranie, vysk\u00fa\u0161ajte skupinov\u00e9 CrossFit tr\u00e9ningy alebo si dohodnite individu\u00e1lny tr\u00e9ning s osobn\u00fdm tr\u00e9nerom. Preto\u017ee najlep\u0161\u00ed \u010das za\u010da\u0165 je pr\u00e1ve teraz.  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