{"id":9311,"date":"2024-09-03T23:48:34","date_gmt":"2024-09-03T23:48:34","guid":{"rendered":"https:\/\/www.lifescienceart.com\/?p=9311"},"modified":"2024-09-03T23:48:34","modified_gmt":"2024-09-03T23:48:34","slug":"make-diy-wrist-and-ankle-weights-home-workout","status":"publish","type":"post","link":"https:\/\/www.lifescienceart.com\/cs\/life\/fitness-and-exercise\/make-diy-wrist-and-ankle-weights-home-workout\/","title":{"rendered":"DIY z\u00e1t\u011b\u017ee na z\u00e1p\u011bst\u00ed a kotn\u00edky: Podrobn\u00fd n\u00e1vod"},"content":{"rendered":"<h2 class=\"wp-block-heading\">Jak vyrobit vlastn\u00ed z\u00e1t\u011b\u017ee na z\u00e1p\u011bst\u00ed a kotn\u00edky pro dom\u00e1c\u00ed cvi\u010den\u00ed<\/h2>\n\n<h3 class=\"wp-block-heading\">Materi\u00e1ly, kter\u00e9 budete pot\u0159ebovat<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>N\u00e1stroje\/pom\u016fcky:<\/strong>\n<ul>\n<li>N\u016f\u017eky nebo kole\u010dko na \u0159ez\u00e1n\u00ed<\/li>\n<li>Prav\u00edtko<\/li>\n<li>Fix na l\u00e1tku<\/li>\n<li>\u0160pendl\u00edky<\/li>\n<li>\u017dehli\u010dka<\/li>\n<li>Trycht\u00fd\u0159<\/li>\n<\/ul><\/li>\n<li><strong>Materi\u00e1ly:<\/strong>\n<ul>\n<li>1 tlust\u00fd \u010dtverec l\u00e1tky<\/li>\n<li>61 cm dlouh\u00fd such\u00fd zip, \u0161\u00ed\u0159ka 2,5 cm<\/li>\n<li>Nit\u011b odpov\u00eddaj\u00edc\u00ed barv\u011b such\u00e9ho zipu<\/li>\n<li>Z\u00e1va\u017e\u00ed (r\u00fd\u017ee, p\u00edsek atd.)<\/li>\n<\/ul><\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\">Podrobn\u00fd n\u00e1vod<\/h3>\n\n<h2 class=\"wp-block-heading\">1. Vyst\u0159ihn\u011bte d\u00edly<\/h2>\n\n<p>Z tlust\u00e9ho \u010dtverce l\u00e1tky vyst\u0159ihn\u011bte \u010dty\u0159i kusy l\u00e1tky, ka\u017ed\u00fd o rozm\u011brech 38 x 13 cm. Ze such\u00e9ho zipu vyst\u0159ihn\u011bte 8 d\u00edl\u016f dlouh\u00fdch 7,5 cm. M\u011bli byste m\u00edt \u010dty\u0159i h\u00e1\u010dkov\u00e9 a \u010dty\u0159i smy\u010dkov\u00e9 strany, tak\u017ee ka\u017ed\u00fd d\u00edl such\u00e9ho zipu m\u00e1 p\u00e1r. Odlo\u017ete je stranou pro pozd\u011bj\u0161\u00ed pou\u017eit\u00ed.<\/p>\n\n<h2 class=\"wp-block-heading\">2. Vyzna\u010dte um\u00edst\u011bn\u00ed such\u00e9ho zipu<\/h2>\n\n<p>Ne\u017e l\u00e1tku se\u0161ijete dohromady na z\u00e1va\u017e\u00ed, napl\u00e1nujte si, kam um\u00edst\u00edte such\u00fd zip, aby se dal p\u0159ipevnit jako prvn\u00ed. Polo\u017ete l\u00e1tku tak, aby byly dlouh\u00e9 strany naho\u0159e a dole a l\u00e1tka l\u00edcem nahoru. Vezm\u011bte jeden kus l\u00e1tky a zm\u011b\u0159te 1,3 cm od lev\u00e9 strany. Nakreslete \u010d\u00e1ru fixem na l\u00e1tku. Zm\u011b\u0159te 2,5 cm od horn\u00edho okraje kusu l\u00e1tky a nakreslete \u010d\u00e1ru. Vezm\u011bte dal\u0161\u00ed kus l\u00e1tky a zm\u011b\u0159te stejn\u00fdm zp\u016fsobem, ale tentokr\u00e1t na prav\u00e9 stran\u011b l\u00e1tky, \u010d\u00e1ru 1,3 cm od lev\u00e9 strany a \u010d\u00e1ru 2,5 cm od horn\u00edho okraje. Opakujte vyzna\u010den\u00ed \u010dar na dal\u0161\u00edch dvou kusech l\u00e1tky pro druhou z\u00e1t\u011b\u017e.<\/p>\n\n<h2 class=\"wp-block-heading\">3. P\u0159ipevn\u011bte such\u00fd zip<\/h2>\n\n<p>Vezm\u011bte kus h\u00e1\u010dkov\u00e9 strany such\u00e9ho zipu (drsn\u00e1 strana) a um\u00edst\u011bte ho na pr\u016fse\u010d\u00edk dvou \u010dar na lev\u00e9 stran\u011b tak, aby pr\u016fse\u010d\u00edk l\u00edcoval s lev\u00fdm horn\u00edm okrajem such\u00e9ho zipu. P\u0159ipevn\u011bte such\u00fd zip k l\u00e1tce \u0161pendl\u00edky. Vezm\u011bte sv\u016fj druh\u00fd kus h\u00e1\u010dkov\u00e9 strany such\u00e9ho zipu a um\u00edst\u011bte ho hned vedle prvn\u00edho kusu. P\u0159ipevn\u011bte tak\u00e9 tento kus such\u00e9ho zipu. Vezm\u011bte kus smy\u010dkov\u00e9 p\u00e1sky (m\u011bkk\u00e1 strana) a um\u00edst\u011bte ho na pr\u016fse\u010d\u00edk dvou \u010dar na druh\u00e9m kusu l\u00e1tky tak, aby pr\u016fse\u010d\u00edk l\u00edcoval s prav\u00fdm horn\u00edm rohem kusu such\u00e9ho zipu. Um\u00edst\u011bte dal\u0161\u00ed kus such\u00e9ho zipu vedle n\u011bj, doleva. P\u0159ipevn\u011bte such\u00fd zip \u0161pendl\u00edky. Opakujte p\u0159ipevn\u011bn\u00ed such\u00e9ho zipu pro druhou z\u00e1t\u011b\u017e.<\/p>\n\n<h2 class=\"wp-block-heading\">4. P\u0159i\u0161ijte such\u00fd zip<\/h2>\n\n<p>Pou\u017eijte nit\u011b odpov\u00eddaj\u00edc\u00ed barv\u011b such\u00e9ho zipu a v\u0161ijte cel\u00fd obvod ka\u017ed\u00e9ho kusu such\u00e9ho zipu, abyste ho p\u0159ipevnili k l\u00e1tce. P\u0159i \u0161it\u00ed vytahujte \u0161pendl\u00edky. Odstra\u0148te vyzna\u010den\u00ed na l\u00e1tce. Opakujte p\u0159i\u0161it\u00ed such\u00e9ho zipu pro druhou z\u00e1t\u011b\u017e.<\/p>\n\n<h2 class=\"wp-block-heading\">5. Se\u0161ijte hlavn\u00ed \u010d\u00e1st<\/h2>\n\n<p>Polo\u017e\u00edte sv\u016fj kus l\u00e1tky se such\u00fdm zipem na lev\u00e9 stran\u011b, l\u00edcem nahoru. Vezm\u011bte sv\u016fj druh\u00fd kus l\u00e1tky a polo\u017ete ho na n\u011bj, rubem nahoru, such\u00fd zip na prav\u00e9 stran\u011b. Jedna sada such\u00e9ho zipu by m\u011bla b\u00fdt na jedn\u00e9 stran\u011b a druh\u00e1 sada na druh\u00e9 stran\u011b. Se\u0161ijte dlouh\u00e9 strany l\u00e1tky k sob\u011b a pou\u017eijte 1,3 cm \u0161vov\u00fd p\u0159\u00eddavek. D\u00e1vejte pozor, abyste nepro\u0161ili such\u00fd zip a na za\u010d\u00e1tku a na konci za\u0161ijte. Opakujte v\u00fdrobu hlavn\u00ed \u010d\u00e1sti pro druhou z\u00e1t\u011b\u017e.<\/p>\n\n<h2 class=\"wp-block-heading\">6. P\u0159i\u0161ijte st\u0159edovou p\u0159ep\u00e1\u017eku<\/h2>\n\n<p>Oto\u010dte hlavn\u00ed \u010d\u00e1st tak, aby byla l\u00edcem ven. Dob\u0159e vy\u017eehlete. P\u0159elo\u017ete hlavn\u00ed \u010d\u00e1st nap\u016fl pod\u00e9ln\u011b, abyste na\u0161li st\u0159ed. P\u0159itla\u010dte prsty, abyste ud\u011blali st\u0159edovou zna\u010dku. Zm\u011b\u0159te 1,3 cm vpravo od st\u0159edov\u00e9 zna\u010dky a ud\u011blejte \u010d\u00e1ru. Zm\u011b\u0159te 3,8 cm vlevo od st\u0159edov\u00e9 zna\u010dky a ud\u011blejte dal\u0161\u00ed \u010d\u00e1ru. \u0160ijte pod\u00e9l t\u011bchto dvou \u010dar a vytvo\u0159te p\u0159ep\u00e1\u017eku pro z\u00e1t\u011b\u017e. Nezapome\u0148te na za\u010d\u00e1tku a na konci ka\u017ed\u00e9ho stehu za\u0161\u00edt. Zde m\u016f\u017eete pou\u017e\u00edt shodnou nebo kontrastn\u00ed nit v z\u00e1vislosti na tom, jak\u00fd vzhled chcete. Po dokon\u010den\u00ed odstra\u0148te zna\u010dky. Vyrobte st\u0159edovou p\u0159ep\u00e1\u017eku pro druhou z\u00e1t\u011b\u017e.<\/p>\n\n<h2 class=\"wp-block-heading\">7. P\u0159idejte v\u00fdpl\u0148<\/h2>\n\n<p>Vezm\u011bte hlavn\u00ed \u010d\u00e1st z\u00e1va\u017e\u00ed a napl\u0148te jednu ze stran \u010d\u00e1st\u00ed z\u00e1va\u017e\u00ed. Nepl\u0148te ji v\u00edc ne\u017e do poloviny. Opakujte p\u0159id\u00e1v\u00e1n\u00ed v\u00fdpln\u011b pro druhou z\u00e1t\u011b\u017e.<\/p>\n\n<h2 class=\"wp-block-heading\">8. Se\u0161ijte do uzav\u0159en\u00ed<\/h2>\n\n<p>Dejte pozor, aby v\u00e1m v\u00fdpl\u0148 nep\u0159ek\u00e1\u017eela, vezm\u011bte jeden konec z\u00e1va\u017e\u00ed a p\u0159ehn\u011bte dovnit\u0159 0,6 cm l\u00e1tky nav\u00edc. Vy\u017eehlete. Pro\u0161ijte pod\u00e9l strany z\u00e1va\u017e\u00ed, 0,3 cm od okraje. Na za\u010d\u00e1tku a na konci steh\u016f za\u0161ijte. Opakujte s druhou stranou. Dokon\u010dete konce pro druhou z\u00e1t\u011b\u017e.<\/p>\n\n<h2 class=\"wp-block-heading\">9. Noste z\u00e1va\u017e\u00ed<\/h2>\n\n<p>Chcete-li nosit sv\u00e9 dom\u00e1c\u00ed z\u00e1va\u017e\u00ed na kotn\u00edky a z\u00e1p\u011bst\u00ed, jednodu\u0161e je omotejte kolem kotn\u00edku nebo z\u00e1p\u011bst\u00ed a zajist\u011bte je pomoc\u00ed such\u00e9ho zipu. Jste p\u0159ipraveni na sv\u016fj dal\u0161\u00ed tr\u00e9nink!<\/p>\n\n<h3 class=\"wp-block-heading\">Tipy pro v\u00fdrobu dom\u00e1c\u00edch z\u00e1va\u017e\u00ed na z\u00e1p\u011bst\u00ed a kotn\u00edky<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Pou\u017e\u00edvejte r\u016fzn\u00e9 druhy l\u00e1tek k vytvo\u0159en\u00ed jedine\u010dn\u00fdch a stylov\u00fdch z\u00e1va\u017e\u00ed.<\/li>\n<li>Experimentujte s r\u016fzn\u00fdmi z\u00e1va\u017e\u00edm, abyste na\u0161li tu spr\u00e1vnou hmotnost pro sv\u00e9 pot\u0159eby.<\/li>\n<li>P\u0159idejte na z\u00e1va\u017e\u00ed ozdobn\u00e9 stehy nebo ozdoby, aby byly osobn\u011bj\u0161\u00ed.<\/li>\n<li>Vyrobte sadu z\u00e1va\u017e\u00ed v r\u016fzn\u00fdch velikostech a hmotnostech, abyste zac\u00edlili r\u016fzn\u00e9 svalov\u00e9 skupiny.<\/li>\n<li>Skladujte z\u00e1va\u017e\u00ed na vhodn\u00e9m m\u00edst\u011b, abyste je mohli snadno vz\u00edt na sv\u016fj dal\u0161\u00ed tr\u00e9nink.<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\">V\u00fdhody pou\u017e\u00edv\u00e1n\u00ed dom\u00e1c\u00edch z\u00e1va\u017e\u00ed na z\u00e1p\u011bst\u00ed a kotn\u00edky<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Zvy\u0161te odpor b\u011bhem cvi\u010den\u00ed a budujte s\u00edlu a svalovou hmotu.<\/li>\n<li>Zlep\u0161ete rovnov\u00e1hu a koordinaci.<\/li>\n<li>Spalujte v\u00edce kalori\u00ed b\u011bhem cvi\u010den\u00ed.<\/li>\n<li>Ud\u011blejte cvi\u010den\u00ed n\u00e1ro\u010dn\u011bj\u0161\u00ed a efektivn\u011bj\u0161\u00ed.<\/li>\n<li>U\u0161et\u0159ete pen\u00edze ve srovn\u00e1n\u00ed s n\u00e1kupem komer\u010dn\u00edch z\u00e1va\u017e\u00ed na z\u00e1p\u011bst\u00ed a kotn\u00edky.<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Jak vyrobit vlastn\u00ed z\u00e1t\u011b\u017ee na z\u00e1p\u011bst\u00ed a kotn\u00edky pro dom\u00e1c\u00ed cvi\u010den\u00ed Materi\u00e1ly, kter\u00e9 budete pot\u0159ebovat N\u00e1stroje\/pom\u016fcky: N\u016f\u017eky nebo kole\u010dko na \u0159ez\u00e1n\u00ed Prav\u00edtko Fix na l\u00e1tku \u0160pendl\u00edky \u017dehli\u010dka Trycht\u00fd\u0159 Materi\u00e1ly: 1&hellip;<\/p>\n","protected":false},"author":2,"featured_media":24235,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13627],"tags":[3867,13624,1761,13625,13626],"class_list":["post-9311","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-and-exercise","tag-fitness","tag-home-workout","tag-diy","tag-weights","tag-wrist-and-ankle-weights"],"_links":{"self":[{"href":"https:\/\/www.lifescienceart.com\/cs\/wp-json\/wp\/v2\/posts\/9311","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.lifescienceart.com\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.lifescienceart.com\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.lifescienceart.com\/cs\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.lifescienceart.com\/cs\/wp-json\/wp\/v2\/comments?post=9311"}],"version-history":[{"count":2,"href":"https:\/\/www.lifescienceart.com\/cs\/wp-json\/wp\/v2\/posts\/9311\/revisions"}],"predecessor-version":[{"id":24236,"href":"https:\/\/www.lifescienceart.com\/cs\/wp-json\/wp\/v2\/posts\/9311\/revisions\/24236"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.lifescienceart.com\/cs\/wp-json\/wp\/v2\/media\/24235"}],"wp:attachment":[{"href":"https:\/\/www.lifescienceart.com\/cs\/wp-json\/wp\/v2\/media?parent=9311"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.lifescienceart.com\/cs\/wp-json\/wp\/v2\/categories?post=9311"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.lifescienceart.com\/cs\/wp-json\/wp\/v2\/tags?post=9311"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}