Výzvy, challenge a tréninkové plány
Hledáte plán, hledáte výzvu? Hledáte nějakou ultimátní challenge? Zde jsou a postupně přidávám nové.
Shromažďuji zde různé fitness výzvy a postupně přidávám tréninkové plány. Můžete si je stáhnout, vytisknout a začít. Dejte se do toho! Začněte hned.
Fitness výzvy a challenge
Fitness výzvy jsou velmi oblíbené, zejména různé 30 denní výzvy. Mám pro vás připraveno několik těchto výzev. Kterou zvolíte pro začátek? Která bude následovat?
30 denní výzva – plank challenge – 5 minutovka
Každý den pět minut planku
30 denní výzva – plank challenge
z nuly na pět minut
Ke stažení v souboru pdf zde >>
[/et_pb_text][/et_pb_column][et_pb_column type="1_3" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_image src="https://www.sportigo.cz/wp-content/uploads/2020/09/30-denní-výzva-3.jpg" title_text="30 denní výzva (3)" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_image][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"]30 denní výzva – plank challenge
pro pokročilé
Ke stažení v souboru pdf zde >>
[/et_pb_text][/et_pb_column][et_pb_column type="1_3" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_image src="https://www.sportigo.cz/wp-content/uploads/2020/09/30-denní-výzva-4.jpg" title_text="30 denní výzva (4)" show_in_lightbox="on" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_image][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"]30 denní výzva – plank challenge
pro pokročilé II.
Ke stažení v souboru pdf zde >>
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_column type="4_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"]30 denní plank challenge je jedna z nejoblíbenějších. Vyberte si jednu z pěti variant prkené výzvy a začněte se zpevněním vašeho core, středu těla. Více o těchto výzvách a jednotlivých cvicích najdete v článku: Prkená výzva – 30 denní plank challenge
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row column_structure="1_3,1_3,1_3" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_column type="1_3" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_image src="https://www.sportigo.cz/wp-content/uploads/2020/10/Copy-of-Copy-of-30-denní-výzva.jpg" title_text="výzva kliky pro začátečníky" show_in_lightbox="on" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_image][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"]30 denní výzva kliky – 30 day push up challenge
pro začátečníky
[/et_pb_text][/et_pb_column][et_pb_column type="1_3" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_image src="https://www.sportigo.cz/wp-content/uploads/2020/10/Copy-of-Copy-of-Copy-of-30-denní-výzva.jpg" title_text="výzva kliky" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_image][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"]30 denní výzva kliky – 30 day push up challenge
pro pokročilé
[/et_pb_text][/et_pb_column][et_pb_column type="1_3" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"] [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row column_structure="1_3,1_3,1_3" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_column type="1_3" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_image src="https://www.sportigo.cz/wp-content/uploads/2020/10/Copy-of-30-denní-výzva.jpg" title_text="Copy of 30 denní výzva" show_in_lightbox="on" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_image][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"]30 denní výzva dřepy – 30 day squat challenge
[/et_pb_text][/et_pb_column][et_pb_column type="1_3" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_image src="https://www.sportigo.cz/wp-content/uploads/2020/10/Copy-of-Copy-of-Copy-of-Copy-of-30-denní-výzva.jpg" title_text="výzva břicho" show_in_lightbox="on" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_image][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"]30 denní výzva břicho – 30 day crunch challenge
[/et_pb_text][/et_pb_column][et_pb_column type="1_3" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_image src="https://www.sportigo.cz/wp-content/uploads/2018/12/30-denníBurpee-Challenge.jpg" alt="30 denní Burpee Challenge" title_text="30 denní Burpee Challenge" show_in_lightbox="on" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_image][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"]30 denní výzva angličáky – 30 day burpee challenge
Co jsou to angličáky? Jak na ně? Více o této výzvě v článku: 30 denní Burpees challenge
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row column_structure="1_3,1_3,1_3" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_column type="1_3" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_image src="https://www.sportigo.cz/wp-content/uploads/2021/10/vyzva47.jpg" title_text="vyzva47" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_image][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"]Výzva 47
4 cviky, 47 opakování, 30 dní + 1 bonus
Kompletní představení Výzvy 47 v samostatném článku >
[/et_pb_text][/et_pb_column][et_pb_column type="1_3" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_image src="https://www.sportigo.cz/wp-content/uploads/2024/09/30-minute-challenge-Letak-A4.jpg" _builder_version="4.27.0" _module_preset="default" alt="30minutová výzva, fitness challenge" title_text="30minutová výzva, fitness challenge" hover_enabled="0" sticky_enabled="0"][/et_pb_image][/et_pb_column][et_pb_column type="1_3" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_row _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_column type="4_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"]Mohlo by se ti hodit – Fitness pomůcky
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row column_structure="1_4,1_4,1_4,1_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_column type="1_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_image src="https://www.sportigo.cz/wp-content/uploads/2019/01/bosu-s-pumpou.jpg" title_text="BOSU® Profi balance trainer" url="https://www.alza.cz/bosu/v8408.htm?idp=5288&banner_id=28860" url_new_window="on" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_image][/et_pb_column][et_pb_column type="1_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_image src="https://www.sportigo.cz/wp-content/uploads/2017/11/TRX-Pro-Kit.jpg" alt="TRX-Pro-Kit" title_text="TRX-Pro-Kit" url="https://www.alza.cz/trx/v8599.htm?idp=5288&banner_id=28861" url_new_window="on" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_image][/et_pb_column][et_pb_column type="1_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_image src="https://www.sportigo.cz/wp-content/uploads/2020/09/kine-max-professional-massage-foam-roller-masazni-valec-original.jpg" title_text="kine-max-professional-massage-foam-roller-masazni-valec-original" url="https://www.alza.cz/sport/rehabilitacni-pomucky/kine-max/18859181-v8098.htm?idp=5288&banner_id=28862" url_new_window="on" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_image][/et_pb_column][et_pb_column type="1_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_image src="https://www.sportigo.cz/wp-content/uploads/2020/09/kine-max-posilovaci-guma-super-loop-resistance-band-original.jpg" title_text="kine-max-posilovaci-guma-super-loop-resistance-band-original" url="https://www.alza.cz/sport/expandery-a-gumy/18860183.htm?idp=5288&banner_id=28863" url_new_window="on" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_image][/et_pb_column][/et_pb_row][et_pb_row column_structure="1_4,1_4,1_4,1_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_column type="1_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_text][/et_pb_column][et_pb_column type="1_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_text][/et_pb_column][et_pb_column type="1_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"]Rehabilitační pomůcky a masážní válce
[/et_pb_text][/et_pb_column][et_pb_column type="1_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row column_structure="1_4,1_4,1_4,1_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_column type="1_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_image src="https://www.sportigo.cz/wp-content/uploads/2020/09/Jóga-podložka-inSPORTline-Sunshine-13.jpg" title_text="Jóga-podložka-inSPORTline-Sunshine-13" url="https://www.tkqlhce.com/click-8479762-12613631?url=https%3A%2F%2Fwww.insportline.cz%2Fpodlozky-na-jogu" url_new_window="on" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_image][/et_pb_column][et_pb_column type="1_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_image src="https://www.sportigo.cz/wp-content/uploads/2017/11/gymnastický-míč.jpg" title_text="gymnastický míč" url="https://www.jdoqocy.com/click-8479762-12613631?url=https%3A%2F%2Fwww.insportline.cz%2Fgym-mice" url_new_window="on" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_image][/et_pb_column][et_pb_column type="1_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_image src="https://www.sportigo.cz/wp-content/uploads/2020/08/garmin_vivoactive_4.jpg" title_text="garmin_vivoactive_4" url="https://www.alza.cz/sport/sporttestery/18851049.htm?idp=5288&banner_id=28864" url_new_window="on" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_image][/et_pb_column][et_pb_column type="1_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_image src="https://www.sportigo.cz/wp-content/uploads/2020/09/big_core-trenink-posilovani-stredu-tela.jpg" title_text="big_core-trenink-posilovani-stredu-tela" url="https://www.kqzyfj.com/click-8479762-12733240?url=https%3A%2F%2Fwww.knihydobrovsky.cz%2Ffitness-3002" url_new_window="on" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_image][/et_pb_column][/et_pb_row][et_pb_row column_structure="1_4,1_4,1_4,1_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_column type="1_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_text][/et_pb_column][et_pb_column type="1_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_text][/et_pb_column][et_pb_column type="1_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_text][/et_pb_column][et_pb_column type="1_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_column type="4_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"]Kde vybrat pomůcky na cvičení a fitness? Doporučuji tyto obchody: Decathlon.cz, Insportline.cz a Alza.cz
[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_row _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_column type="4_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"]Běžecké výzvy
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row column_structure="1_2,1_2" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_column type="1_2" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_image src="https://www.sportigo.cz/wp-content/uploads/2020/05/Sportigo-31.jpg" title_text="Sportigo Český ráj Challenge" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_image][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"]Sportigo trail Český ráj challenge
12 hlavních a doplňkových trailových tratí pro běh, které tě provedou Českým rájem a prověří tvé nohy a plíce. Bonusově si také můžeš vyzkoušet rychlostní zkoušky a horské prémie. Celkem 384 km stezek. Kompletně zde >> www.sportigo.cz/sportigo-cesky-raj-challenge
[/et_pb_text][/et_pb_column][et_pb_column type="1_2" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_image src="https://www.sportigo.cz/wp-content/uploads/2020/10/Zlatá-stezka-Českého-ráje-1.jpg" title_text="Zlatá stezka Českého ráje (1)" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_image][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"]Ultra výzva – Zlatá stezka Českého ráje
Veškeré podrobnosti, popis trasy a další info zde >> Zlatá stezka Českého ráje
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_column type="4_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"]Další velké ultra běžecké výzvy najdete v článku: Velké běžecké výzvy
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row column_structure="1_3,1_3,1_3" _builder_version="4.16" global_colors_info="{}"][et_pb_column type="1_3" _builder_version="4.16" global_colors_info="{}"][et_pb_image src="https://www.sportigo.cz/wp-content/uploads/2020/05/Polar-grit.jpg" title_text="Polar grit" url="https://www.alza.cz/polar/v3338.htm?idp=5288&banner_id=27336" url_new_window="on" _builder_version="4.16" global_colors_info="{}"][/et_pb_image][/et_pb_column][et_pb_column type="1_3" _builder_version="4.16" global_colors_info="{}"][et_pb_image src="https://www.sportigo.cz/wp-content/uploads/2019/09/Garmin-fenix6X-Sapphire-GrayDLC-Black-Band.jpg" title_text="Garmin fenix6X Sapphire, GrayDLC Black Band" url="https://www.alza.cz/garmin/v1722.htm?idp=5288&banner_id=27337" url_new_window="on" _builder_version="4.16" global_colors_info="{}"][/et_pb_image][/et_pb_column][et_pb_column type="1_3" _builder_version="4.16" global_colors_info="{}"][et_pb_text _builder_version="4.16" global_colors_info="{}"]Vybrat sporttester
[/et_pb_text][et_pb_button button_url="https://www.alza.cz/sport/sporttestery/18851049.htm?idp=5288&banner_id=27339" url_new_window="on" button_text="Vybrat sporttester" button_alignment="center" _builder_version="4.16" global_colors_info="{}"][/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_row _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_column type="4_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"]Běžecké tréninkové plány, fitness tréninkové plány a programy
Záměrně je dávám fitness plány a běžecké tréninkové plány do jedné kategorie, protože se vzájemně doplňují. Dobrý běžec musí mít pružné a posílené tělo.
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row column_structure="1_3,1_3,1_3" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_column type="1_3" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_image src="https://www.sportigo.cz/wp-content/uploads/2020/10/Copy-of-Copy-of-Copy-of-Copy-of-Copy-of-30-denní-výzva.jpg" title_text="Domácí kruhový trénink" show_in_lightbox="on" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_image][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"]Domácí kruhový trénink 30 minut
Všechny podrobnosti v článku: 30 minutový domácí kruhový trénink
[/et_pb_text][/et_pb_column][et_pb_column type="1_3" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_image src="https://www.sportigo.cz/wp-content/uploads/2020/10/6-týden-spartan-treninkový-plán.jpg" title_text="6 týden spartan treninkový plán" show_in_lightbox="on" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_image][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"]6 týdenní tréninkový plán Spartan
Tréninkový plán nejen pro spartany. Kompletní info zde >> 6 týdenní Spartan tréninkový plán
[/et_pb_text][/et_pb_column][et_pb_column type="1_3" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"] [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row column_structure="1_3,1_3,1_3" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_column type="1_3" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_image src="https://www.sportigo.cz/wp-content/uploads/2020/10/Z-chůze-do-běhu.jpg" alt="tréninkový plán: Z chůze do běhu" title_text="tréninkový plán: Z chůze do běhu" url="https://www.sportigo.cz/z-chuze-do-behu-za-30-dni-treninkovy-plan/" url_new_window="on" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_image][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"]Z chůze do běhu za 30 dní: tréninkový plán
Popis plánu a další podrobnosti zde >>
[/et_pb_text][/et_pb_column][et_pb_column type="1_3" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_image src="https://www.sportigo.cz/wp-content/uploads/2020/10/Copy-of-Copy-of-Copy-of-Copy-of-Copy-of-Copy-of-30-denní-výzva.jpg" alt="Intervalový běžecký trénink 30-20-10" title_text="Intervalový běžecký trénink 30-20-10" show_in_lightbox="on" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_image][et_pb_text _builder_version="4.16" _module_preset="default" global_colors_info="{}"]Trénink 30-20-10
Oblíbený, velmi efektivní intervalový trénink.
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[/et_pb_text][/et_pb_column][et_pb_column type="1_3" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" _builder_version="4.16" global_colors_info="{}"][et_pb_row _builder_version="4.16" global_colors_info="{}"][et_pb_column type="4_4" _builder_version="4.16" global_colors_info="{}"][et_pb_text _builder_version="4.16" global_colors_info="{}"]