{"id":477,"date":"2022-08-12T13:57:23","date_gmt":"2022-08-12T13:57:23","guid":{"rendered":"https:\/\/sportano.cz\/blog\/stacionarni-kolo-jake-ucinky-ma-cviceni-a-po-jake-dobe-jsou-viditelne-rady-a-tipy\/"},"modified":"2025-07-23T09:20:13","modified_gmt":"2025-07-23T09:20:13","slug":"stacionarni-kolo-jake-ucinky-ma-cviceni-a-po-jake-dobe-jsou-viditelne-rady-a-tipy","status":"publish","type":"post","link":"https:\/\/sportano.cz\/blog\/stacionarni-kolo-jake-ucinky-ma-cviceni-a-po-jake-dobe-jsou-viditelne-rady-a-tipy\/","title":{"rendered":"Stacion\u00e1rn\u00ed kolo: jak\u00e9 \u00fa\u010dinky m\u00e1 cvi\u010den\u00ed a po jak\u00e9 dob\u011b jsou viditeln\u00e9? Rady a tipy"},"content":{"rendered":"

Tr\u00e9nink na stacion\u00e1rn\u00edm kole ze\u0161t\u00edhluje postavu, spaluje tuky, posiluje spodn\u00ed partie t\u011bla nebo pom\u00e1h\u00e1 budovat formu po zran\u011bn\u00ed. Pravideln\u00e9 cvi\u010den\u00ed <\/strong>p\u0159inese <\/strong>prvn\u00ed viditeln\u00e9 v\u00fdsledky ji\u017e po jednom m\u011bs\u00edci. Jak\u00e9 jsou \u00fa\u010dinky stacion\u00e1rn\u00ed cyklistiky a jak by m\u011bl vypadat tr\u00e9nink, aby byl \u00fa\u010dinn\u00fd?<\/strong><\/p>\n

Cvi\u010den\u00ed na stacion\u00e1rn\u00edm kole: jak to vypad\u00e1?<\/h2>\n

J\u00edzda na stacion\u00e1rn\u00edm kole m\u016f\u017ee b\u00fdt samostatnou tr\u00e9ninkovou jednotkou nebo formou rozcvi\u010dky p\u0159ed silov\u00fdm tr\u00e9ninkem, b\u011bh\u00e1n\u00edm nebo obecn\u00fdm dom\u00e1c\u00edm tr\u00e9ninkem. Na tomto stroji lze prov\u00e1d\u011bt cvi\u010den\u00ed r\u016fzn\u00e9 intenzity – p\u0159edev\u0161\u00edm kardio (aerobik) nebo intervaly<\/strong>. Prvn\u00ed forma z\u00e1t\u011b\u017ee se prov\u00e1d\u00ed v rozmez\u00ed 60-70 % maxim\u00e1ln\u00ed tepov\u00e9 frekvence, tj. <\/strong>tzv. HRmax neboli MHR (nejjednodu\u0161\u0161\u00ed zp\u016fsob v\u00fdpo\u010dtu je podle vzorce MHR = 220 – v\u011bk, z\u00edskan\u00fd v\u00fdsledek vyn\u00e1sobte 0,6 a 0,7 a z\u00edsk\u00e1te rozmez\u00ed tepov\u00e9 frekvence) a je vhodn\u00e1 pro spalov\u00e1n\u00ed tukov\u00e9 tk\u00e1n\u011b<\/strong>. Druh\u00fdm typem cvi\u010den\u00ed je tr\u00e9nink s vysokou intenzitou (85-92 % HRmax) pro <\/strong>zlep\u0161en\u00ed vytrvalosti. Jedn\u00e1 se o st\u0159\u00edd\u00e1n\u00ed j\u00edzdy p\u0159i vysok\u00e9 tepov\u00e9 frekvenci a \u00fasek\u016f aktivn\u00edho odpo\u010dinku (nap\u0159. 2 minuty zv\u00fd\u0161en\u00e9 n\u00e1mahy a 1 minuta klidn\u00e9 j\u00edzdy). P\u0159i rekrea\u010dn\u00ed j\u00edzd\u011b se doporu\u010duje dr\u017eet se v rozmez\u00ed 65-85 % maxim\u00e1ln\u00ed tepov\u00e9 frekvence<\/strong>.<\/p>\n

V z\u00e1vislosti na \u00farovni tr\u00e9novanosti si m\u016f\u017eete sestavit vlastn\u00ed tr\u00e9nink, vyu\u017e\u00edt programy zabudovan\u00e9 v kole (nap\u0159. spalov\u00e1n\u00ed, vytrvalost, s\u00edla atd.), pou\u017e\u00edt mobiln\u00ed aplikaci s p\u0159ipraven\u00fdm pl\u00e1nem j\u00edzdy nebo se z\u00fa\u010dastnit online tr\u00e9nink\u016f.<\/p>\n

\"Cyklista<\/p>\n

Velkou v\u00fdhodou cvi\u010den\u00ed na stacion\u00e1rn\u00edm kole je<\/strong>, \u017ee nevy\u017eaduje \u017e\u00e1dnou speci\u00e1ln\u00ed p\u0159\u00edpravu. Pot\u0159ebujete pouze:<\/p>\n

    \n
  • boty s pevnou podr\u00e1\u017ekou, kter\u00e1 zaji\u0161\u0165uje stabiln\u00ed oporu na ped\u00e1lech (p\u0159\u00edli\u0161 m\u011bkk\u00e1 podr\u00e1\u017eka zp\u016fsobuje nepohodl\u00ed, kdy\u017e noha tla\u010d\u00ed na ped\u00e1l, a rychle se opot\u0159ebov\u00e1v\u00e1);<\/li>\n
  • funk\u010dn\u00ed, neomezuj\u00edc\u00ed a prody\u0161n\u00e9 sportovn\u00ed oble\u010den\u00ed (dlouh\u00e9 nebo 7\/8 leg\u00edny nebo kr\u00e1tk\u00e9 \u0161ortky a tri\u010dko).<\/li>\n<\/ul>\n

    Voliteln\u011b si m\u016f\u017eete po\u0159\u00eddit cyklistick\u00e9 rukavice, kter\u00e9 zajist\u00ed pevn\u00fd \u00fachop a zabr\u00e1n\u00ed nap\u0159\u00edklad otev\u0159en\u00ed k\u016f\u017ee nebo sklouznut\u00ed rukou na \u0159\u00edd\u00edtk\u00e1ch.<\/p>\n

    D\u016fle\u017eit\u00e9 je spr\u00e1vn\u011b p\u0159ipravit kardio za\u0159\u00edzen\u00ed na j\u00edzdu<\/strong>. Sedlo by m\u011blo b\u00fdt ve v\u00fd\u0161ce bok\u016f (postavte se na rovn\u00fd a rovn\u00fd povrch vedle kola a prsty najd\u011bte hroty bok\u016f). \u0158\u00edd\u00edtka by m\u011bla b\u00fdt ve stejn\u00e9 \u00farovni jako sedadlo.<\/p>\n

    \"Lid\u00e9<\/p>\n

    Zaj\u00edmavou alternativou dom\u00e1c\u00edho stacion\u00e1rn\u00edho kola jsou skupinov\u00e9 lekce ve fitness klubech zvan\u00e9 spinning nebo indoor cycling<\/strong>. Jsou vedeny instruktorem (\u010dasto profesion\u00e1ln\u00edm cyklistou) na specializovan\u00fdch kolech a napodobuj\u00ed j\u00edzdu v re\u00e1ln\u00e9m ter\u00e9nu. Sjezdy, sprinty, rovinat\u00e9 nebo horsk\u00e9 \u00faseky jsou simulov\u00e1ny v rytmu vhodn\u011b zvolen\u00e9 hudby.<\/strong> Hodiny maj\u00ed r\u016fznou intenzitu a d\u00edky knofl\u00edku a mo\u017enosti samostatn\u00e9ho nastaven\u00ed odporu v z\u00e1vislosti na \u00farovni tr\u00e9novanosti a pot\u0159eb\u00e1ch se jedn\u00e1 o formu cvi\u010den\u00ed vhodnou prakticky pro ka\u017ed\u00e9ho (v\u010detn\u011b senior\u016f, lid\u00ed vracej\u00edc\u00edch se po zran\u011bn\u00ed kolene nebo t\u011bch, kte\u0159\u00ed se sportem teprve za\u010d\u00ednaj\u00ed).<\/p>\n

    Tr\u00e9nink na stacion\u00e1rn\u00edm kole: jak\u00e9 \u00fa\u010dinky mohu o\u010dek\u00e1vat?<\/h2>\n

    Stacion\u00e1rn\u00ed cyklistika je spojena s mnoha blahod\u00e1rn\u00fdmi \u00fa\u010dinky na organismus:<\/p>\n

      \n
    • zlep\u0161en\u00ed kardiovaskul\u00e1rn\u00edho syst\u00e9mu;<\/li>\n
    • sn\u00ed\u017een\u00ed krevn\u00edho tlaku;<\/li>\n
    • zv\u00fd\u0161it s\u00edlu sval\u016f nohou;<\/li>\n
    • zv\u00fd\u0161en\u00ed kapacity plic;<\/li>\n
    • zlep\u0161en\u00ed funkce imunitn\u00edho syst\u00e9mu;<\/li>\n
    • zv\u00fd\u0161en\u00ed metabolismu;<\/li>\n
    • podporu v boji proti nadv\u00e1ze;<\/li>\n
    • ze\u0161t\u00edhlen\u00ed postavy a vyr\u00fdsov\u00e1n\u00ed spodn\u00ed \u010d\u00e1sti t\u011bla;<\/li>\n
    • redukce tuku;<\/li>\n
    • nezat\u011b\u017euje klouby, zejm\u00e9na kolena;<\/li>\n
    • zpevn\u011bn\u00ed t\u011bla;<\/li>\n
    • zlep\u0161en\u00ed pohody;<\/li>\n
    • uvol\u0148ov\u00e1n\u00ed endorfin\u016f neboli hormon\u016f \u0161t\u011bst\u00ed;<\/li>\n
    • sn\u00ed\u017een\u00ed stresu.<\/li>\n<\/ul>\n

      \"\u017dena<\/p>\n

      Tr\u00e9nink na stacion\u00e1rn\u00edm kole je dobrou volbou nejen tehdy, kdy\u017e chcete zhubnout nebo pracovat na sv\u00e9 celkov\u00e9 s\u00edle. Vyplat\u00ed <\/strong>se pro rehabilitaci kolen<\/strong>. J\u00edzda na kole nezat\u011b\u017euje klouby, pom\u00e1h\u00e1 posilovat svaly zodpov\u011bdn\u00e9 za \u010dinnost kolenn\u00edho kloubu (v\u010detn\u011b \u010dty\u0159hlav\u00e9ho svalu stehenn\u00edho), zvy\u0161uje rozsah pohybu, zlep\u0161uje stabilizaci a vy\u017eivuje chrupavku. Nezapome\u0148te na vhodnou polohu kola, j\u00edzdu s mal\u00fdm zat\u00ed\u017een\u00edm a vsed\u011b (ne ve stoje).<\/p>\n

      Velkou v\u00fdhodou stacion\u00e1rn\u00edho kola je, \u017ee se na n\u011bm d\u00e1 jezdit za ka\u017ed\u00e9ho po\u010das\u00ed, tak\u017ee je skv\u011blou alternativou pro cyklisty a milovn\u00edky kol pro podzimn\u00ed a zimn\u00ed obdob\u00ed, kdy venkovn\u00ed podm\u00ednky nejsou vhodn\u00e9 pro tr\u00e9nink a udr\u017eov\u00e1n\u00ed kondice.<\/p>\n

      \u00da\u010dinky cvi\u010den\u00ed na stacion\u00e1rn\u00edm kole<\/h2>\n

      Cvi\u010den\u00ed na stacion\u00e1rn\u00edm kole zapojuje v nejv\u011bt\u0161\u00ed m\u00ed\u0159e spodn\u00ed \u010d\u00e1sti t\u011bla (<\/strong>v\u010detn\u011b \u010dty\u0159hlav\u00e9ho a dvojhlav\u00e9ho stehenn\u00edho svalu, trojhlav\u00e9ho l\u00fdtkov\u00e9ho svalu a h\u00fd\u017e\u010fov\u00fdch sval\u016f: velk\u00e9ho, st\u0159edn\u00edho a mal\u00e9ho), kter\u00e9 se pravideln\u00fdm cvi\u010den\u00edm ze\u0161t\u00edhluj\u00ed a posiluj\u00ed.<\/p>\n

      Nohy, stehna a l\u00fdtka<\/h3>\n

      Obl\u00edben\u00fdm m\u00fdtem o \u00fa\u010dinc\u00edch \u010dast\u00e9 j\u00edzdy na kole je nadm\u011brn\u00fd rozvoj sval\u016f nohou (zejm\u00e9na l\u00fdtek). <\/strong>Ve skute\u010dnosti, abyste m\u011bli tak siln\u011b osvalen\u00e9 nohy jako profesion\u00e1ln\u00ed cyklist\u00e9 nebo kulturist\u00e9, mus\u00edte pou\u017e\u00edt dal\u0161\u00ed silov\u00fd tr\u00e9nink <\/strong>s vn\u011bj\u0161\u00ed z\u00e1t\u011b\u017e\u00ed a prov\u00e1d\u011bt mal\u00fd po\u010det opakov\u00e1n\u00ed dan\u00e9ho cviku s maxim\u00e1ln\u00ed v\u00e1hou. Zat\u00edmco cvi\u010den\u00ed na stacion\u00e1rn\u00edm kole je kontinu\u00e1ln\u00ed a zam\u011b\u0159uje se sp\u00ed\u0161e na pos\u00edlen\u00ed svalov\u00e9 s\u00edly a zlep\u0161en\u00ed v\u00fdkonnosti ne\u017e na budov\u00e1n\u00ed postavy. <\/strong><\/p>\n

      Pravideln\u00fdm tr\u00e9ninkem na stacion\u00e1rn\u00edm kole <\/strong>z\u00edsk\u00e1te p\u011bkn\u00e9 obrysy stehen, h\u00fd\u017ed\u00ed a l\u00fdtek. Pom\u00e1haj\u00ed tak\u00e9 zpevnit a zpru\u017enit poko\u017eku, tak\u017ee jsou \u00fa\u010dinn\u00fdm prost\u0159edkem v boji proti celulitid\u011b.<\/p>\n

      \"\u017dena<\/p>\n

      B\u0159icho a z\u00e1da<\/h3>\n

      B\u0159i\u0161n\u00ed a z\u00e1dov\u00e9 svaly jsou p\u0159i j\u00edzd\u011b na kole zodpov\u011bdn\u00e9 p\u0159edev\u0161\u00edm za udr\u017een\u00ed stabiln\u00ed polohy p\u0159edev\u0161\u00edm p\u0159i j\u00edzd\u011b ve stoje a p\u0159i p\u0159itahov\u00e1n\u00ed nohy. D\u00edky men\u0161\u00edmu zapojen\u00ed b\u0159icha p\u0159i j\u00edzd\u011b vsed\u011b je tr\u00e9nink na stacion\u00e1rn\u00edm kole vhodn\u00fd pro t\u011bhotn\u00e9 \u017eeny. <\/strong>Tuto formu cvi\u010den\u00ed je dobr\u00e9 konzultovat s l\u00e9ka\u0159em a nezapomenout na spr\u00e1vn\u00e9 nastaven\u00ed za\u0159\u00edzen\u00ed a j\u00edzdu v klidn\u00e9m tempu.<\/p>\n

      Zbran\u011b<\/h3>\n

      Jejich zapojen\u00ed do j\u00edzdy je nejv\u011bt\u0161\u00ed p\u0159i siln\u011b naklon\u011bn\u00e9m postoji vsed\u011b, jednou p\u0159i simulovan\u00fdch sjezdech nebo stoup\u00e1n\u00edch vyrovn\u00e1vaj\u00ed t\u011blo ve stoje. Ramena tak\u00e9 dost\u00e1vaj\u00ed zabrat p\u0159i rychl\u00e9m ot\u00e1\u010den\u00ed nebo j\u00edzd\u011b s velk\u00fdm odporem.<\/p>\n

      Po jak\u00e9 dob\u011b se projev\u00ed \u00fa\u010dinky cvi\u010den\u00ed na stacion\u00e1rn\u00edm kole?<\/h2>\n

      M\u011bs\u00edc systematick\u00e9ho tr\u00e9ninku – 3x t\u00fddn\u011b po dobu 20-40 minut <\/strong>(v z\u00e1vislosti na va\u0161\u00ed kondici) sta\u010d\u00ed k tomu, abyste zaznamenali prvn\u00ed \u00fa\u010dinky cvi\u010den\u00ed na stacion\u00e1rn\u00edm kole<\/strong>. Proporce va\u0161\u00ed siluety se m\u00edrn\u011b zm\u011bn\u00ed, co\u017e bude patrn\u00e9 z va\u0161eho oble\u010den\u00ed. M\u00edsto v\u00e1hy pou\u017eijte krej\u010dovsk\u00fd metr, zm\u011b\u0159te si obvody na kritick\u00fdch m\u00edstech na za\u010d\u00e1tku aerobn\u00edho tr\u00e9ninku, <\/strong>zapi\u0161te si je a zm\u011b\u0159te se znovu po m\u011bs\u00edci.<\/p>\n

      Zlep\u0161\u00ed se v\u00fdkonnost a vytrvalost <\/strong>– spinning u\u017e nebude tak nam\u00e1hav\u00fd jako p\u0159i prvn\u00edch aktivit\u00e1ch, zv\u00fd\u0161\u00ed se kapacita plic, tak\u017ee d\u00fdch\u00e1n\u00ed bude pravideln\u011bj\u0161\u00ed a du\u0161nost u\u017e nebude probl\u00e9m.<\/p>\n

      Jak se cvi\u010d\u00ed na stacion\u00e1rn\u00edm kole, abyste zhubli?<\/h2>\n

      Aby cvi\u010den\u00ed na stacion\u00e1rn\u00edm kole p\u0159isp\u011blo ke sn\u00ed\u017een\u00ed hmotnosti, je nutn\u00e9 prov\u00e1d\u011bt tr\u00e9nink systematicky, v r\u00e1mci stanoven\u00fdch rozmez\u00ed tepov\u00e9 frekvence a dodr\u017eovat vyv\u00e1\u017eenou stravu. Zvolte si cvi\u010den\u00ed 2-3kr\u00e1t t\u00fddn\u011b po dobu 30-40 minut p\u0159i 60-70 % HRmax <\/strong>a postupn\u011b zvy\u0161ujte tr\u00e9nink udr\u017eov\u00e1n\u00edm p\u0159\u00edslu\u0161n\u00fdch rozsah\u016f. Jakmile se va\u0161e kondice zlep\u0161\u00ed, m\u016f\u017eete zv\u00fd\u0161it frekvenci tr\u00e9ninku na 4kr\u00e1t t\u00fddn\u011b. M\u016f\u017eete tak\u00e9 tr\u00e9novat v m\u00edrn\u011b vy\u0161\u0161\u00ed tepov\u00e9 frekvenci 65-75 %, abyste sp\u00e1lili v\u00edce kalori\u00ed. Nezapom\u00ednejte na regeneraci, kter\u00e1 je nezbytn\u00e1, aby se va\u0161e t\u011blo po del\u0161\u00edm tr\u00e9ninku uklidnilo a z\u00edskalo zp\u011bt energii.<\/strong> Je dobr\u00e9 cvi\u010dit ka\u017ed\u00fd druh\u00fd den.<\/p>\n

      B\u011bhem hodinov\u00e9 j\u00edzdy na stacion\u00e1rn\u00edm kole m\u016f\u017eeme sp\u00e1lit 300 a\u017e 800 kcal<\/strong>. Kone\u010dn\u00fd v\u00fdsledek z\u00e1vis\u00ed na mnoha faktorech, v\u010detn\u011b v\u011bku, hmotnosti, \u00farovn\u011b tr\u00e9ninku a intenzity \u00fasil\u00ed.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Tr\u00e9nink na stacion\u00e1rn\u00edm kole ze\u0161t\u00edhluje postavu, spaluje tuky, posiluje spodn\u00ed partie t\u011bla nebo pom\u00e1h\u00e1 budovat formu po zran\u011bn\u00ed. Pravideln\u00e9 cvi\u010den\u00ed p\u0159inese prvn\u00ed viditeln\u00e9 v\u00fdsledky ji\u017e po jednom m\u011bs\u00edci. Jak\u00e9 jsou \u00fa\u010dinky stacion\u00e1rn\u00ed cyklistiky a jak by m\u011bl vypadat tr\u00e9nink, aby byl \u00fa\u010dinn\u00fd? Cvi\u010den\u00ed na stacion\u00e1rn\u00edm kole: jak to vypad\u00e1? J\u00edzda na stacion\u00e1rn\u00edm kole m\u016f\u017ee b\u00fdt […]<\/p>\n","protected":false},"author":7,"featured_media":483,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[37],"tags":[],"class_list":["post-477","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-posilovna-a-fitness"],"acf":[],"yoast_head":"\nStacion\u00e1rn\u00ed kolo: jak\u00e9 \u00fa\u010dinky m\u00e1 cvi\u010den\u00ed a po jak\u00e9 dob\u011b jsou viditeln\u00e9? Rady a tipy - Blog Sportano.cz<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sportano.cz\/blog\/stacionarni-kolo-jake-ucinky-ma-cviceni-a-po-jake-dobe-jsou-viditelne-rady-a-tipy\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stacion\u00e1rn\u00ed kolo: jak\u00e9 \u00fa\u010dinky m\u00e1 cvi\u010den\u00ed a po jak\u00e9 dob\u011b jsou viditeln\u00e9? Rady a tipy - Blog Sportano.cz\" \/>\n<meta property=\"og:description\" content=\"Tr\u00e9nink na stacion\u00e1rn\u00edm kole ze\u0161t\u00edhluje postavu, spaluje tuky, posiluje spodn\u00ed partie t\u011bla nebo pom\u00e1h\u00e1 budovat formu po zran\u011bn\u00ed. Pravideln\u00e9 cvi\u010den\u00ed p\u0159inese prvn\u00ed viditeln\u00e9 v\u00fdsledky ji\u017e po jednom m\u011bs\u00edci. Jak\u00e9 jsou \u00fa\u010dinky stacion\u00e1rn\u00ed cyklistiky a jak by m\u011bl vypadat tr\u00e9nink, aby byl \u00fa\u010dinn\u00fd? Cvi\u010den\u00ed na stacion\u00e1rn\u00edm kole: jak to vypad\u00e1? J\u00edzda na stacion\u00e1rn\u00edm kole m\u016f\u017ee b\u00fdt […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.cz\/blog\/stacionarni-kolo-jake-ucinky-ma-cviceni-a-po-jake-dobe-jsou-viditelne-rady-a-tipy\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-08-12T13:57:23+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-23T09:20:13+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/il4g5bS3CgH9cEzt3_wogL-ir3TbTndjh-06SCs2Hxgma-HjdTSfYc36fiBOhKM-iAfvjgrpWo_S1PBI0-rLMhRnAEvRIfzYeTetqrNEr4vyN8_6lyut4Ua2n0a8EGcTBeqOUWj-1Vv3nnx9uRsyIakv_i-yyU9A-YYZLMw.tmp_.png\" \/>\n\t<meta property=\"og:image:width\" content=\"816\" \/>\n\t<meta property=\"og:image:height\" content=\"426\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Sylwia Stwora-Petela\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Napsal(a)\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sylwia Stwora-Petela\" \/>\n\t<meta name=\"twitter:label2\" content=\"Odhadovan\u00e1 doba \u010dten\u00ed\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minut\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Stacion\u00e1rn\u00ed kolo: jak\u00e9 \u00fa\u010dinky m\u00e1 cvi\u010den\u00ed a po jak\u00e9 dob\u011b jsou viditeln\u00e9? Rady a tipy - Blog Sportano.cz","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/sportano.cz\/blog\/stacionarni-kolo-jake-ucinky-ma-cviceni-a-po-jake-dobe-jsou-viditelne-rady-a-tipy\/","og_locale":"cs_CZ","og_type":"article","og_title":"Stacion\u00e1rn\u00ed kolo: jak\u00e9 \u00fa\u010dinky m\u00e1 cvi\u010den\u00ed a po jak\u00e9 dob\u011b jsou viditeln\u00e9? Rady a tipy - Blog Sportano.cz","og_description":"Tr\u00e9nink na stacion\u00e1rn\u00edm kole ze\u0161t\u00edhluje postavu, spaluje tuky, posiluje spodn\u00ed partie t\u011bla nebo pom\u00e1h\u00e1 budovat formu po zran\u011bn\u00ed. Pravideln\u00e9 cvi\u010den\u00ed p\u0159inese prvn\u00ed viditeln\u00e9 v\u00fdsledky ji\u017e po jednom m\u011bs\u00edci. Jak\u00e9 jsou \u00fa\u010dinky stacion\u00e1rn\u00ed cyklistiky a jak by m\u011bl vypadat tr\u00e9nink, aby byl \u00fa\u010dinn\u00fd? Cvi\u010den\u00ed na stacion\u00e1rn\u00edm kole: jak to vypad\u00e1? J\u00edzda na stacion\u00e1rn\u00edm kole m\u016f\u017ee b\u00fdt […]","og_url":"https:\/\/sportano.cz\/blog\/stacionarni-kolo-jake-ucinky-ma-cviceni-a-po-jake-dobe-jsou-viditelne-rady-a-tipy\/","article_published_time":"2022-08-12T13:57:23+00:00","article_modified_time":"2025-07-23T09:20:13+00:00","og_image":[{"width":816,"height":426,"url":"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/il4g5bS3CgH9cEzt3_wogL-ir3TbTndjh-06SCs2Hxgma-HjdTSfYc36fiBOhKM-iAfvjgrpWo_S1PBI0-rLMhRnAEvRIfzYeTetqrNEr4vyN8_6lyut4Ua2n0a8EGcTBeqOUWj-1Vv3nnx9uRsyIakv_i-yyU9A-YYZLMw.tmp_.png","type":"image\/png"}],"author":"Sylwia Stwora-Petela","twitter_card":"summary_large_image","twitter_misc":{"Napsal(a)":"Sylwia Stwora-Petela","Odhadovan\u00e1 doba \u010dten\u00ed":"7 minut"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/sportano.cz\/blog\/stacionarni-kolo-jake-ucinky-ma-cviceni-a-po-jake-dobe-jsou-viditelne-rady-a-tipy\/#article","isPartOf":{"@id":"https:\/\/sportano.cz\/blog\/stacionarni-kolo-jake-ucinky-ma-cviceni-a-po-jake-dobe-jsou-viditelne-rady-a-tipy\/"},"author":{"name":"Sylwia Stwora-Petela","@id":"https:\/\/sportano.cz\/blog\/#\/schema\/person\/d9d077f481da53ba8aa71ae47f8b9770"},"headline":"Stacion\u00e1rn\u00ed kolo: jak\u00e9 \u00fa\u010dinky m\u00e1 cvi\u010den\u00ed a po jak\u00e9 dob\u011b jsou viditeln\u00e9? Rady a tipy","datePublished":"2022-08-12T13:57:23+00:00","dateModified":"2025-07-23T09:20:13+00:00","mainEntityOfPage":{"@id":"https:\/\/sportano.cz\/blog\/stacionarni-kolo-jake-ucinky-ma-cviceni-a-po-jake-dobe-jsou-viditelne-rady-a-tipy\/"},"wordCount":1509,"publisher":{"@id":"https:\/\/sportano.cz\/blog\/#organization"},"image":{"@id":"https:\/\/sportano.cz\/blog\/stacionarni-kolo-jake-ucinky-ma-cviceni-a-po-jake-dobe-jsou-viditelne-rady-a-tipy\/#primaryimage"},"thumbnailUrl":"https:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/il4g5bS3CgH9cEzt3_wogL-ir3TbTndjh-06SCs2Hxgma-HjdTSfYc36fiBOhKM-iAfvjgrpWo_S1PBI0-rLMhRnAEvRIfzYeTetqrNEr4vyN8_6lyut4Ua2n0a8EGcTBeqOUWj-1Vv3nnx9uRsyIakv_i-yyU9A-YYZLMw.tmp_.png","articleSection":["Posilovna a fitness"],"inLanguage":"cs"},{"@type":"WebPage","@id":"https:\/\/sportano.cz\/blog\/stacionarni-kolo-jake-ucinky-ma-cviceni-a-po-jake-dobe-jsou-viditelne-rady-a-tipy\/","url":"https:\/\/sportano.cz\/blog\/stacionarni-kolo-jake-ucinky-ma-cviceni-a-po-jake-dobe-jsou-viditelne-rady-a-tipy\/","name":"Stacion\u00e1rn\u00ed kolo: jak\u00e9 \u00fa\u010dinky m\u00e1 cvi\u010den\u00ed a po jak\u00e9 dob\u011b jsou viditeln\u00e9? Rady a tipy - Blog Sportano.cz","isPartOf":{"@id":"https:\/\/sportano.cz\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/sportano.cz\/blog\/stacionarni-kolo-jake-ucinky-ma-cviceni-a-po-jake-dobe-jsou-viditelne-rady-a-tipy\/#primaryimage"},"image":{"@id":"https:\/\/sportano.cz\/blog\/stacionarni-kolo-jake-ucinky-ma-cviceni-a-po-jake-dobe-jsou-viditelne-rady-a-tipy\/#primaryimage"},"thumbnailUrl":"https:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/il4g5bS3CgH9cEzt3_wogL-ir3TbTndjh-06SCs2Hxgma-HjdTSfYc36fiBOhKM-iAfvjgrpWo_S1PBI0-rLMhRnAEvRIfzYeTetqrNEr4vyN8_6lyut4Ua2n0a8EGcTBeqOUWj-1Vv3nnx9uRsyIakv_i-yyU9A-YYZLMw.tmp_.png","datePublished":"2022-08-12T13:57:23+00:00","dateModified":"2025-07-23T09:20:13+00:00","breadcrumb":{"@id":"https:\/\/sportano.cz\/blog\/stacionarni-kolo-jake-ucinky-ma-cviceni-a-po-jake-dobe-jsou-viditelne-rady-a-tipy\/#breadcrumb"},"inLanguage":"cs","potentialAction":[{"@type":"ReadAction","target":["https:\/\/sportano.cz\/blog\/stacionarni-kolo-jake-ucinky-ma-cviceni-a-po-jake-dobe-jsou-viditelne-rady-a-tipy\/"]}]},{"@type":"ImageObject","inLanguage":"cs","@id":"https:\/\/sportano.cz\/blog\/stacionarni-kolo-jake-ucinky-ma-cviceni-a-po-jake-dobe-jsou-viditelne-rady-a-tipy\/#primaryimage","url":"https:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/il4g5bS3CgH9cEzt3_wogL-ir3TbTndjh-06SCs2Hxgma-HjdTSfYc36fiBOhKM-iAfvjgrpWo_S1PBI0-rLMhRnAEvRIfzYeTetqrNEr4vyN8_6lyut4Ua2n0a8EGcTBeqOUWj-1Vv3nnx9uRsyIakv_i-yyU9A-YYZLMw.tmp_.png","contentUrl":"https:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/il4g5bS3CgH9cEzt3_wogL-ir3TbTndjh-06SCs2Hxgma-HjdTSfYc36fiBOhKM-iAfvjgrpWo_S1PBI0-rLMhRnAEvRIfzYeTetqrNEr4vyN8_6lyut4Ua2n0a8EGcTBeqOUWj-1Vv3nnx9uRsyIakv_i-yyU9A-YYZLMw.tmp_.png","width":816,"height":426,"caption":"Dva lid\u00e9 cvi\u010d\u00ed na stacion\u00e1rn\u00edch kolech v t\u011blocvi\u010dn\u011b"},{"@type":"BreadcrumbList","@id":"https:\/\/sportano.cz\/blog\/stacionarni-kolo-jake-ucinky-ma-cviceni-a-po-jake-dobe-jsou-viditelne-rady-a-tipy\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Hlavn\u00ed strana","item":"https:\/\/sportano.cz\/blog\/"},{"@type":"ListItem","position":2,"name":"Stacion\u00e1rn\u00ed kolo: jak\u00e9 \u00fa\u010dinky m\u00e1 cvi\u010den\u00ed a po jak\u00e9 dob\u011b jsou viditeln\u00e9? Rady a tipy"}]},{"@type":"WebSite","@id":"https:\/\/sportano.cz\/blog\/#website","url":"https:\/\/sportano.cz\/blog\/","name":"","description":"","publisher":{"@id":"https:\/\/sportano.cz\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/sportano.cz\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"cs"},{"@type":"Organization","@id":"https:\/\/sportano.cz\/blog\/#organization","name":"Sportano.pl","url":"https:\/\/sportano.cz\/blog\/","logo":{"@type":"ImageObject","inLanguage":"cs","@id":"https:\/\/sportano.cz\/blog\/#\/schema\/logo\/image\/","url":"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/04\/sportano-blog-logo.png","contentUrl":"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/04\/sportano-blog-logo.png","width":1200,"height":200,"caption":"Sportano.pl"},"image":{"@id":"https:\/\/sportano.cz\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/sportano.cz\/blog\/#\/schema\/person\/d9d077f481da53ba8aa71ae47f8b9770","name":"Sylwia Stwora-Petela","image":{"@type":"ImageObject","inLanguage":"cs","@id":"https:\/\/sportano.cz\/blog\/#\/schema\/person\/image\/","url":"https:\/\/sportano.cz\/blog\/wp-content\/uploads\/nsl_avatars\/402ae77c9d3e55c9950c8121813f5314.png","contentUrl":"https:\/\/sportano.cz\/blog\/wp-content\/uploads\/nsl_avatars\/402ae77c9d3e55c9950c8121813f5314.png","caption":"Sylwia Stwora-Petela"}}]}},"_links":{"self":[{"href":"https:\/\/sportano.cz\/blog\/wp-json\/wp\/v2\/posts\/477","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportano.cz\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportano.cz\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportano.cz\/blog\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/sportano.cz\/blog\/wp-json\/wp\/v2\/comments?post=477"}],"version-history":[{"count":3,"href":"https:\/\/sportano.cz\/blog\/wp-json\/wp\/v2\/posts\/477\/revisions"}],"predecessor-version":[{"id":2065,"href":"https:\/\/sportano.cz\/blog\/wp-json\/wp\/v2\/posts\/477\/revisions\/2065"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportano.cz\/blog\/wp-json\/wp\/v2\/media\/483"}],"wp:attachment":[{"href":"https:\/\/sportano.cz\/blog\/wp-json\/wp\/v2\/media?parent=477"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportano.cz\/blog\/wp-json\/wp\/v2\/categories?post=477"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportano.cz\/blog\/wp-json\/wp\/v2\/tags?post=477"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}