{"id":49163,"date":"2026-05-01T21:31:50","date_gmt":"2026-05-01T19:31:50","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/kruhovy-trenink-po-porodu-1-hodinu-s-vlastnim-telem-planovani-treninku\/"},"modified":"2026-06-30T16:33:05","modified_gmt":"2026-06-30T14:33:05","slug":"kruhovy-trenink-po-porodu-1-hodinu-s-vlastnim-telem-planovani-treninku","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/kruhovy-trenink-po-porodu-1-hodinu-s-vlastnim-telem-planovani-treninku\/","title":{"rendered":"Kruhov\u00fd tr\u00e9nink po porodu: 1 hodina s vlastn\u00edm t\u011blem"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Cvi\u010den\u00ed po porodu m\u016f\u017ee b\u00fdt \u010dasov\u011b n\u00e1ro\u010dn\u00e9, ale <a href=\"https:\/\/revolucnicviceni.cz\/posilovani-s-vlastnim-telem\/\">kruhov\u00fd tr\u00e9nink s vlastn\u00edm t\u011blem<\/a> je ide\u00e1ln\u00ed volbou pro maminky, kter\u00e9 cht\u011bj\u00ed z\u016fstat aktivn\u00ed a fit. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na to, jak si napl\u00e1novat <a href=\"https:\/\/revolucnicviceni.cz\/cviceni-s-vlastni-vahou\/\">efektivn\u00ed tr\u00e9nink<\/a> na jednu hodinu. Uvid\u00edte, \u017ee s trochou pl\u00e1nov\u00e1n\u00ed m\u016f\u017eete cvi\u010dit kdykoliv a kdekoliv, ani\u017e byste museli opustit domov.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Co je <a href=\"https:\/\/revolucnicviceni.cz\/kruhovy-trenink-pro-deti-cviceni-3x-tydne-s-kettlebellem-planovani-treninku\/\">kruhov\u00fd tr\u00e9nink<\/a> a jak funguje<\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cardio-po-porodu-cviceni-na-kazdy-den-v-posilovne-planovani-treninku\/\">Pl\u00e1nov\u00e1n\u00ed tr\u00e9ninku na<\/a> jednu hodinu<\/li>\n<li>Efektivn\u00ed cviky s <a href=\"https:\/\/revolucnicviceni.cz\/cviky-s-vlastni-vahou-3\/\">vlastn\u00ed vahou<\/a><\/li>\n<li>Jak si sestavit tr\u00e9ninkov\u00e9 okruhy<\/li>\n<li>\u010cast\u00e9 chyby a omyly<\/li>\n<li>Tipy pro za\u010d\u00e1te\u010dn\u00edky<\/li>\n<li>Jak za\u010d\u00edt pravideln\u011b <a href=\"https:\/\/revolucnicviceni.cz\/cviky-s-vlastni-vahou\/\">cvi\u010dit doma<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Co je <a href=\"https:\/\/revolucnicviceni.cz\/kruhovy-trenink-na-posileni-imunity-cviceni-na-kazdy-den-s-vlastnim-telem-planovani-treninku\/\">kruhov\u00fd tr\u00e9nink<\/a> a jak funguje<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/kruhovy-trenink-cviky\/\">Kruhov\u00fd tr\u00e9nink je<\/a> typ cvi\u010den\u00ed, kter\u00fd kombinuje r\u016fzn\u00e9 cviky do jednoho tr\u00e9ninkov\u00e9ho bloku. Ka\u017ed\u00fd cvik se prov\u00e1d\u00ed po ur\u010ditou dobu nebo po\u010det opakov\u00e1n\u00ed, po kter\u00e9m n\u00e1sleduje kr\u00e1tk\u00e1 pauza. Tento styl tr\u00e9ninku se zam\u011b\u0159uje na pos\u00edlen\u00ed r\u016fzn\u00fdch svalov\u00fdch skupin a zvy\u0161ov\u00e1n\u00ed kardiovaskul\u00e1rn\u00ed v\u00fddr\u017ee.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pl\u00e1nov\u00e1n\u00ed tr\u00e9ninku na jednu hodinu<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/tabata-pro-flexibilitu-cviceni-3x-tydne-s-vlastnim-telem-planovani-treninku\/\">Pl\u00e1nov\u00e1n\u00ed tr\u00e9ninku je<\/a> kl\u00ed\u010dov\u00e9 pro efektivn\u00ed cvi\u010den\u00ed. Zde je jednoduch\u00fd n\u00e1vrh, jak rozvrhnout jednu hodinu kruhov\u00e9ho tr\u00e9ninku:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Zah\u0159\u00e1t\u00ed (10 minut):<\/strong> Za\u010dn\u011bte s lehk\u00fdm aerobn\u00edm cvi\u010den\u00edm (nap\u0159. sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo nebo jogging na m\u00edst\u011b), abyste p\u0159ipravili sv\u00e9 t\u011blo na z\u00e1t\u011b\u017e.<\/li>\n<li><strong>Hlavn\u00ed \u010d\u00e1st tr\u00e9ninku (40 minut):<\/strong> Rozd\u011blte tr\u00e9nink do r\u016fzn\u00fdch okruh\u016f. Nap\u0159\u00edklad:\n<ul>\n<li>Okruh 1: D\u0159epy, kliky, plank \u2013 3x 30 sekund s 30 sekundov\u00fdmi pauzami.<\/li>\n<li>Okruh 2: V\u00fdpady, plank s poklep\u00e1v\u00e1n\u00edm ramen, sklapova\u010dky \u2013 3x 30 sekund s 30 sekundov\u00fdmi pauzami.<\/li>\n<li>Okruh 3: Burpees, angli\u010d\u00e1ky, bo\u010dn\u00ed v\u00fdpady \u2013 3x 30 sekund s 30 sekundov\u00fdmi pauzami.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Uvoln\u011bn\u00ed a prota\u017een\u00ed (10 minut):<\/strong> Na z\u00e1v\u011br v\u011bnujte \u010das prota\u017een\u00ed sval\u016f, abyste p\u0159ede\u0161li zran\u011bn\u00edm a urychlili regeneraci.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">Efektivn\u00ed cviky s vlastn\u00ed vahou<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i kruhov\u00e9m tr\u00e9ninku m\u016f\u017eete vyu\u017e\u00edt \u0159adu cvik\u016f, kter\u00e9 nevy\u017eaduj\u00ed \u017e\u00e1dn\u00e9 vybaven\u00ed. Mezi efektivn\u00ed cviky pat\u0159\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>D\u0159epy \u2013 posiluj\u00ed stehna a h\u00fd\u017ed\u011b.<\/li>\n<li>Kliky \u2013 skv\u011bl\u00fd cvik na pos\u00edlen\u00ed horn\u00ed \u010d\u00e1sti t\u011bla.<\/li>\n<li>V\u00fdpady \u2013 zlep\u0161uj\u00ed stabilitu a flexibilitu.<\/li>\n<li>Plank \u2013 posiluje st\u0159ed t\u011bla.<\/li>\n<li>Burpees \u2013 v\u00fdborn\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/posilovani-s-vlastnim-telem-2\/\">na zlep\u0161en\u00ed kondice<\/a> a vytrvalosti.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 chyby a omyly<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i cvi\u010den\u00ed se snadno dopou\u0161t\u00edme chyb, kter\u00e9 by mohly sn\u00ed\u017eit efektivitu va\u0161eho tr\u00e9ninku:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nezah\u0159\u00e1t\u00ed p\u0159ed tr\u00e9ninkem \u2013 zvy\u0161uje riziko zran\u011bn\u00ed.<\/li>\n<li>P\u0159ehnan\u00e9 tempo \u2013 nen\u00ed t\u0159eba sp\u011bchat, tr\u00e9nink m\u00e1 b\u00fdt efektivn\u00ed, ne rychl\u00fd.<\/li>\n<li>Nedostate\u010dn\u00e9 prota\u017een\u00ed po tr\u00e9ninku \u2013 zapom\u00edn\u00e1n\u00ed na uvoln\u011bn\u00ed sval\u016f m\u016f\u017ee v\u00e9st k bolestem.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Kdy \u0159e\u0161it odborn\u00edka<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud m\u00e1te jak\u00e9koli zdravotn\u00ed probl\u00e9my nebo se po porodu c\u00edt\u00edte nejist\u011b, je vhodn\u00e9 konzultovat cvi\u010debn\u00ed pl\u00e1n s odborn\u00edkem. Ka\u017ed\u00e9 t\u011blo je jin\u00e9 a je d\u016fle\u017eit\u00e9 naslouchat jeho pot\u0159eb\u00e1m. P\u0159\u00edpadn\u011b pokud cvi\u010den\u00ed zp\u016fsobuje bolest nebo diskomfort, je dobr\u00e9 se poradit s l\u00e9ka\u0159em.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">FAQ<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">Jak \u010dasto bych m\u011bl cvi\u010dit po porodu?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b 3-4kr\u00e1t t\u00fddn\u011b, i pokud za\u010d\u00edn\u00e1te s men\u0161\u00ed intenzitou.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohu cvi\u010dit, i kdy\u017e nem\u00e1m \u017e\u00e1dn\u00fd tr\u00e9ninkov\u00fd pl\u00e1n?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, ale m\u00edt pl\u00e1n m\u016f\u017ee pomoci udr\u017eet motivaci a c\u00edlen\u011b posilovat.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak dlouho p\u011bkn\u00fd tr\u00e9nink trv\u00e1?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Jednoduch\u00fd kruhov\u00fd tr\u00e9nink lze zvl\u00e1dnout za 30-60 minut.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pot\u0159ebuji n\u011bjak\u00e9 vybaven\u00ed pro kruhov\u00fd tr\u00e9nink?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ne, cvi\u010den\u00ed s vlastn\u00ed vahou je skv\u011bl\u00e1 volba pro za\u010d\u00e1te\u010dn\u00edky i pro maminky.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Co d\u011blat, kdy\u017e nem\u00e1m \u010das?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Zkuste kr\u00e1tk\u00e9 tr\u00e9ninky v d\u00e9lce 10-15 minut, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9ho dne.<\/p>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Autor:<\/strong> Jan And\u011bl<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em><\/em><\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\">Souvisej\u00edc\u00ed \u010dl\u00e1nky<\/h2>\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/revolucnicviceni.cz\/kruhovy-trenink-po-porodu-cviceni-na-kazdy-den-s-trx-zdrava-zada\/\">Kruhov\u00fd tr\u00e9nink po porodu: Cvi\u010den\u00ed na ka\u017ed\u00fd den s TRX pro zdrav\u00e1 z\u00e1da<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/kruhovy-trenink-po-porodu-cviceni-po-praci-bez-vybaveni-virtualni-treneri\/\">Kruhov\u00fd tr\u00e9nink po porodu: Cvi\u010den\u00ed bez vybaven\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/kruhovy-trenink-po-porodu-kratky-trenink-doma-vyhody-cviceni\/\">V\u00fdhody kruhov\u00e9ho tr\u00e9ninku po porodu: efektivn\u00ed cvi\u010den\u00ed doma<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/kruhovy-trenink-po-porodu-rychly-trenink-s-kettlebellem-vyzivove-doplnky\/\">Kruhov\u00fd tr\u00e9nink po porodu: Rychl\u00e9 cvi\u010den\u00ed s kettlebellem<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/kruhovy-trenink-po-zraneni-10-minut-ve-fitness-centru-motivace\/\">Kruhov\u00fd tr\u00e9nink po zran\u011bn\u00ed: Motivace a 10 minut ve fitku<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/kruhovy-trenink-po-zraneni-15-minut-na-zidli-kreatin\/\">Kruhov\u00fd tr\u00e9nink po zran\u011bn\u00ed: 15 minut na \u017eidli s kreatinem<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Cvi\u010den\u00ed po porodu m\u016f\u017ee b\u00fdt \u010dasov\u011b n\u00e1ro\u010dn\u00e9, ale kruhov\u00fd tr\u00e9nink s vlastn\u00edm t\u011blem je ide\u00e1ln\u00ed volbou pro maminky, kter\u00e9 cht\u011bj\u00ed z\u016fstat aktivn\u00ed a fit. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na to, jak si napl\u00e1novat efektivn\u00ed tr\u00e9nink na jednu hodinu. Uvid\u00edte, \u017ee s trochou pl\u00e1nov\u00e1n\u00ed m\u016f\u017eete cvi\u010dit kdykoliv a kdekoliv, ani\u017e byste museli opustit domov. Co &#8230; <a title=\"Kruhov\u00fd tr\u00e9nink po porodu: 1 hodina s vlastn\u00edm t\u011blem\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/kruhovy-trenink-po-porodu-1-hodinu-s-vlastnim-telem-planovani-treninku\/\" aria-label=\"\u010c\u00edst v\u00edce o Kruhov\u00fd tr\u00e9nink po porodu: 1 hodina s vlastn\u00edm t\u011blem\">\u010c\u00edst d\u00e1l<\/a><\/p>\n","protected":false},"author":2,"featured_media":105522,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[2,1494,258,1802],"tags":[8,1956,1490,2444,7061,9374,3134,11114,10964,10],"class_list":["post-49163","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-boxersky-trenink","category-cviceni","category-fitness","tag-cviceni","tag-domaci-trenink","tag-kondice","tag-kruhovy-trenink","tag-maminky","tag-planovani-treninku","tag-po-porodu","tag-tipy-pro-cviceni","tag-vlastni-telo","tag-zdravi"],"better_featured_image":{"id":105522,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cvi\u010den\u00ed a fitness","caption":"Ilustrace k t\u00e9matu: kruhov\u00fd tr\u00e9nink.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/kruhovy-trenink-po-porodu-1-hodinu-s-vlastnim-telem-planovani-treninku.png","filesize":1028312,"sizes":{"medium":{"file":"kruhovy-trenink-po-porodu-1-hodinu-s-vlastnim-telem-planovani-treninku-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":83634,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/kruhovy-trenink-po-porodu-1-hodinu-s-vlastnim-telem-planovani-treninku-300x300.png"},"thumbnail":{"file":"kruhovy-trenink-po-porodu-1-hodinu-s-vlastnim-telem-planovani-treninku-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":25405,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/kruhovy-trenink-po-porodu-1-hodinu-s-vlastnim-telem-planovani-treninku-150x150.png"},"medium_large":{"file":"kruhovy-trenink-po-porodu-1-hodinu-s-vlastnim-telem-planovani-treninku-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":478337,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/kruhovy-trenink-po-porodu-1-hodinu-s-vlastnim-telem-planovani-treninku-768x768.png"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]}},"post":49163,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/kruhovy-trenink-po-porodu-1-hodinu-s-vlastnim-telem-planovani-treninku.png"},"acf":{"vimeo_id":null,"content_membership":null},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.9 - aioseo.com -->\n\t<meta name=\"description\" content=\"Cvi\u010den\u00ed po porodu m\u016f\u017ee b\u00fdt \u010dasov\u011b n\u00e1ro\u010dn\u00e9, ale kruhov\u00fd tr\u00e9nink s vlastn\u00edm t\u011blem je ide\u00e1ln\u00ed volbou pro maminky, kter\u00e9 cht\u011bj\u00ed z\u016fstat aktivn\u00ed a fit. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na to, jak si napl\u00e1novat efektivn\u00ed tr\u00e9nink na jednu hodinu. Uvid\u00edte, \u017ee s trochou pl\u00e1nov\u00e1n\u00ed m\u016f\u017eete cvi\u010dit kdykoliv a kdekoliv, ani\u017e byste museli opustit domov. 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