[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.hfcr.cz\/pole-dance-trenink\/#Article","mainEntityOfPage":"https:\/\/www.hfcr.cz\/pole-dance-trenink\/","headline":"Pole dance tr\u00e9nink","name":"Pole dance tr\u00e9nink","description":"Nejen v \u010cesk\u00e9 republice se v posledn\u00edch letech t\u011b\u0161\u00ed velk\u00e9 oblib\u011b tanec u ty\u010de, anglick\u00fdm n\u00e1zvem pole dance. V na\u0161\u00ed republice se dokonce po\u0159\u00e1daj\u00ed mistrovstv\u00ed&#8230;<div class=\"more-link-wrapper\"><a class=\"more-link\" href=\"https:\/\/www.hfcr.cz\/pole-dance-trenink\/\">Continue reading<span class=\"screen-reader-text\">Pole dance tr\u00e9nink<\/span><\/a><\/div>","datePublished":"2025-03-17","dateModified":"2025-03-17","author":{"@type":"Person","@id":"https:\/\/www.hfcr.cz\/author\/#Person","name":"","url":"https:\/\/www.hfcr.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/8eaf08ef5a7e54fc91db02b2058b03bc913caaaa39c046819bbf43d06bd23c2b?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/8eaf08ef5a7e54fc91db02b2058b03bc913caaaa39c046819bbf43d06bd23c2b?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"hfcr.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"url":"https:\/\/www.hfcr.cz\/pole-dance-trenink\/","wordCount":509,"articleBody":"Nejen v \u010cesk\u00e9 republice se v posledn\u00edch letech t\u011b\u0161\u00ed velk\u00e9 oblib\u011b tanec u ty\u010de, anglick\u00fdm n\u00e1zvem pole dance. V na\u0161\u00ed republice se dokonce po\u0159\u00e1daj\u00ed mistrovstv\u00ed republiky a to hned od dvou r\u016fzn\u00fdch federac\u00ed. L\u00e1k\u00e1 t\u011b zkusit si tento jedine\u010dn\u00fd tanec s n\u00e1dechem eroti\u010dna a \u017eensk\u00e9 smyslnosti, kter\u00fd ti ale nav\u00edc vytvaruje dokonale t\u011blo? Pak jsme pro tebe p\u0159ipravili kr\u00e1tk\u00fd \u010dl\u00e1nek, kter\u00fd t\u011b provede t\u00edm, jak by m\u011bl b\u00fdt koncipov\u00e1n standardn\u00ed tr\u00e9nink, aby nedo\u0161lo k n\u011bjak\u00e9mu zran\u011bn\u00ed. Obzvl\u00e1\u0161\u0165 p\u0159i pole dance jsou nam\u00e1h\u00e1ny ur\u010dit\u00e9 svalov\u00e9 skupiny a vaziva, kter\u00e1 je pot\u0159eba nejprve rozeh\u0159\u00e1t, aby nedo\u0161lo k jejich naru\u0161en\u00ed. Warm-up Obecn\u011b sou\u010d\u00e1st\u00ed ka\u017ed\u00e9ho sportu by m\u011bl b\u00fdt warm-up, neboli \u010desky zah\u0159\u00e1t\u00ed se. Posta\u010d\u00ed n\u011bkolik poskok\u016f, simulace rychl\u00e9ho sprintu na m\u00edst\u011b, za\u0159adit \u0161irok\u00e9 d\u0159epy. Pozor a\u0165 kolena v d\u0159epu nep\u0159edch\u00e1z\u00ed \u0161pi\u010dky nohou. Na konci zah\u0159\u00e1t\u00ed (p\u0159ibli\u017en\u011b od 5 do 10 minut) bys m\u011bl za\u010d\u00edt poci\u0165ovat horko a za\u010d\u00edt se potit. Krev ve svalech by tak m\u011bla b\u00fdt rozproud\u011bn\u00e1 a vazivov\u00e9 tk\u00e1n\u011b proh\u0159\u00e1ty. Pokud tomu tak st\u00e1le nen\u00ed, zejm\u00e9na v zimn\u00edch m\u011bs\u00edc\u00edch, rad\u011bji prodlu\u017e dobu zah\u0159\u00e1t\u00ed se, i za cenu zkr\u00e1cen\u00ed hlavn\u00edho tr\u00e9ninku. U pole dance je dobr\u00e9 prov\u00e1d\u011bt warm-up v pole dance bikini oble\u010den\u00ed se svrchn\u00edmi vrstvami &#8211; jemn\u00e9 mikiny a leg\u00edny, p\u0159\u00edpadn\u011b vln\u011bn\u00e9 nadkolenky. Spinov\u00fd tr\u00e9nink Neza\u010d\u00ednej hned nov\u00fdmi triky ani opakov\u00e1n\u00edm pokro\u010dilej\u0161\u00edch cvi\u010den\u00ed nebo kombinac\u00ed (p\u0159echod\u016f). Na za\u010d\u00e1tek za\u0159a\u010f opakov\u00e1n\u00ed spin\u016f, nap\u0159\u00edklad ronde, l\u00e9taj\u00edc\u00ed spir\u00e1la, fireman a dal\u0161\u00ed. Jedn\u00edm z d\u016fvod\u016f, pro\u010d za\u0159azovat spiny do tr\u00e9nink\u016f je zah\u0159\u00e1t\u00ed ty\u010de tak, abys pak neklouzala. Ocen\u00ed\u0161 hlavn\u011b v zimn\u00edch m\u011bs\u00edc\u00edch, kdy je ty\u010d d\u00edky chromov\u00e9mumateri\u00e1lu dlouho ledov\u00e1. Samotn\u00fd tr\u00e9nink Kone\u010dn\u011b p\u0159ich\u00e1z\u00ed na \u0159adu hlavn\u00ed \u010d\u00e1st tv\u00e9ho tr\u00e9ninku, kter\u00e1 m\u016f\u017ee trvat libovoln\u011b dlouho v z\u00e1vislosti na tv\u00e9m stupni pokro\u010dilosti. Nep\u0159e\u017ee\u0148 to ale, i kdy\u017e se ti bude zd\u00e1t, \u017ee v\u0161e jde hladce. Dal\u0161\u00ed den m\u016f\u017ee\u0161 zjistit, \u017ee jsi p\u0159eta\u017een\u00e1. V hlavn\u00edm tr\u00e9ninku si v\u017edy zvolte n\u011bkolik trik\u016f, kter\u00e9 chcete technicky ladit k dokonalosti anebo se u\u010dte nov\u00e9. V\u017edy zvolte, zda tr\u00e9nink bude na rozvoj s\u00edly \u010di flexibility. Nesna\u017ete se kombinovat oboje dohromady. Zakon\u010di prota\u017een\u00edm Ka\u017ed\u00fd tr\u00e9nink by m\u011bl kon\u010dit z\u00e1v\u011bre\u010dn\u00fdm prota\u017een\u00edm. Je vhodn\u00e9 si zkusit s\u00e9ri\u00ed cvik\u016f na provazy, prop\u00ednat \u0161pi\u010dky i kolena. Nezapome\u0148 prot\u00e1hnout zejm\u00e9na z\u00e1dov\u00e9 svalstvo nap\u0159\u00edklad cvikem kobra.                                                                                                                                                                                                                                                                                                                                                                                        5\/5 - (9 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Pole dance tr\u00e9nink","item":"https:\/\/www.hfcr.cz\/pole-dance-trenink\/#breadcrumbitem"}]}]