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You can definitely find 6 minutes! Quick and effective, you’ll stretch almost every muscle in your body – short but intense!","sk-SK":"Málo času, ale potrebuješ sa poriadne ponaťahovať? 6 minút si určite nájdeš! Rýchlo a efektívne natiahneš takmer každý sval na tele – krátke, ale intenzívne!","docId":" 6-minute full-body stretch.desc"},{"en-US":"none","sk-SK":"žiadne","docId":" 6-minute full-body stretch.props"},{"en-US":"Done and dusted! What's next?","sk-SK":"Hotovo! Čo ďalej?","docId":" 6-minute full-body stretch.quote"},{"en-US":" Don´t forget to eat regular, balanced meals throughout the day to maintain energy levels and prevent overeating.","sk-SK":"Nezabúdaj počas dňa pravidelne jesť vyvážené jedlá, aby si si udržal/a energiu a predišiel/la tak prejedaniu.","docId":" Don´t forget to eat regular, balanced meals throughout the day to maintain energy levels and prevent overeating."},{"sk-SK":"Uložené","en-US":" Saved","docId":" Saved"},{"en-US":" Side Lunge Stretch","sk-SK":"Na jednu nohu","docId":" Side Lunge Stretch"},{"en-US":"\"Innocent\" workout","sk-SK":"\"Nevinný\" workout","docId":"\"Innocent\" workout"},{"en-US":"This workout starts off innocently – dynamic stretching, as if we're just here for a little warm-up. But then the boxing combos come  that will wake you up faster than your morning coffee! Breaks? They’re just there to push your heart rate into the red zone. And at the end, if you think it's over, think again! You’ll strengthen your back muscles so you can walk out with a shell like a ninja turtle.","sk-SK":"Tento tréning začína nevinne – dynamický strečing, akoby sme sa len chceli trošku rozcvičiť. Ale potom prídu boxerské kombinácie, ktoré vás preberú rýchlejšie než ranná káva! Pauzy? Tie budú len nato, aby ste vašu tepovku popohnali do červených čísel.. A na záver, ak si myslíte, že už je po všetkom, tak nie! Posilníme chrbtové svalstvo, aby ste odtiaľto odišli so zadným pancierom ako ninja korytnačka.","docId":"\"Innocent\" workout.desc"},{"en-US":"none","sk-SK":"žiadne","docId":"\"Innocent\" workout.props"},{"en-US":"Uh oh, this might just turn into a little muscle growth!","sk-SK":"o ou z tohto možno bude menšia svalovička.","docId":"\"Innocent\" workout.quote"},{"sk-SK":"(Voliteľné)","en-US":"(Optional)","docId":"(Optional)"},{"en-US":"","sk-SK":"05 Box Dril: Pyramída ","docId":"005 Box Dril: Pyramída "},{"en-US":"","sk-SK":"V tomto box drile si rozoberieme direktovú pyramídu. \n\nKombinujete v nej dva cviky: \n1. direkty\n2. angličák \n\nPri angličáku máte dve varianty. Ľahšia varianta spočíva len v skoku do kliku. Ťažšia varianta je potom už samotný angličák s klikom alebo hruďou na zem. \n\nUdriete dva direkty a urobíte angličák. Potom 4 direkty a znova angličák. Takto spravíte celú pyramídu nahor do 10 direktov a idete smerom dole. \nKončíte dvoma direktami a angličákom. \n\n\n","docId":"005 Box Dril: Pyramída .desc"},{"en-US":"","sk-SK":"žiadne","docId":"005 Box Dril: Pyramída .props"},{"en-US":"","sk-SK":"Nezabudnite dýchať. ","docId":"005 Box Dril: Pyramída .quote"},{"sk-SK":"01 Ako viazať bandáže?","en-US":"","docId":"01 Ako viazať bandáže?"},{"en-US":"","sk-SK":"Poďme sa naučiť viazať bandáže! Pretože ak chcete začať s thajským boxom, musíte to vedieť. \n\nBandáže vám spevňujú hánky a zápästie a tým minimalizujú zranenia, ktoré v dôsledku boxovania môžu vzniknúť. Preto aj keď idete trénovať sami a viete, že budete búchať hoci len do mechu, nezabudnite si ich zaviazať. \n\nViem, na prvýkrát to pôsobí veľmi chaoticky, no čím častejšie si bandáže budete viazať, tým rýchlejšie sa do toho dostanete a sami si nájdete vlastný spôsob, ktorý vám vyhovuje. \n\nToto je môj návod, akým si viažem svoje bandáže viac ako 10 rokov. No nie je jediný správny. Ak ste sa naučili už viazať bandáže iným spôsobom, nemusíte sa to preúčať. \n\n\n","docId":"01 Ako viazať bandáže?.desc"},{"sk-SK":"žiadne","en-US":"","docId":"01 Ako viazať bandáže?.props"},{"sk-SK":"Myslite na to, aby ste si neutiahli bandáže moc silno ale ani moc slabo. ","en-US":"","docId":"01 Ako viazať bandáže?.quote"},{"en-US":"01 How to wrap your hands","sk-SK":"","docId":"01 How to wrap your hands"},{"en-US":"Let’s learn how to wrap hands! If you want to start with Muaythai, this is something you need to know. Hand wraps support your knuckles and wrists, minimizing the risk of injuries that can happen from boxing. \n\nSo even if you’re training alone and just hitting the bag, don’t forget to wrap your hands. I know it might feel a bit chaotic at first, but the more often you wrap them, the quicker you’ll get the hang of it and find your own method that works best for you. \n\nThis is my guide on how I’ve been wrapping my hands for over 10 years. But it’s not the only correct way. If you’ve already learned a different method, there’s no need to re-learn it.","sk-SK":"","docId":"01 How to wrap your hands.desc"},{"en-US":"hand wraps","sk-SK":"","docId":"01 How to wrap your hands.props"},{"en-US":"Keep in mind not to wrap your hand wraps too tightly, but not too loosely either.","sk-SK":"","docId":"01 How to wrap your hands.quote"},{"sk-SK":"01 Pohyb dopredu","en-US":"Forward movement","docId":"01 Pohyb dopredu"},{"sk-SK":"Footwork v thajskom boxe je veľmi dôležitý a my si ho rozoberieme od úplných základov. Začneme pohybom dopredu. \n\nTu je dôležité aby ste vždy pohyb začali vašou prednou nohou a pritom neskracovali ani nezužovali postoj. Viac vo videu :)","en-US":"Footwork in Muay Thai is very important, and we’re going to break it down from the very basics. We’ll start with moving forward.\n\nIt’s important that you always begin the movement with your front foot, while keeping your stance wide and not shortening it. More in the video!","docId":"01 Pohyb dopredu.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"01 Pohyb dopredu.props"},{"sk-SK":"Pohyb dopredu máme zmáknutý, môžme ísť na ďašiu kapitolu!","en-US":"Great! Let´s check another tutorial!","docId":"01 Pohyb dopredu.quote"},{"sk-SK":"02 Ako si vybrať správny postoj?","en-US":"","docId":"02 Ako si vybrať správny postoj?"},{"en-US":"","sk-SK":"Ako si vybrať správny postoj? Väčšina pravákov si dáva pravú nohu dozadu a naopak väčšina ľavákov si za svoju zadnú nohu zvolia ľavú. \n\nPrečo? Pretože ak máte vašu dominantnú pravú ruku, mala by byť vzadu. Vtedy viete efektívnejšie využívať rotovanie celého tela a úder z tejto ruky by mal byť silnejší. \n\nVaša nedominantná ruka by preto mala zostať vpredu a mala by byť tzv. \"vyťukávačka\" - robí veľa úderov, teda veľa práce ale s nižšou silou. \n\nToto nie je ale 100% pravidlo. Môže sa stať, že po pár tréningoch zistíte, že vám viac vyhovuje druhý postoj a to je úplne v poriadku. Neváhajte si ho potom zmeniť. \n\nAk sa však neviete rozhodnúť riaďte sa tým, čo bolo povedané vyššie - ak ste pravák/praváčka - pravá noha dozadu. Ak ste ľavák/ľaváčka - ľavá noha dozadu. \n\n\n","docId":"02 Ako si vybrať správny postoj?.desc"},{"sk-SK":"žiadne","en-US":"","docId":"02 Ako si vybrať správny postoj?.props"},{"sk-SK":"V postoji by ste sa mali cítiť isto a pohodlne. ","en-US":"","docId":"02 Ako si vybrať správny postoj?.quote"},{"sk-SK":"02 Pohyb dozadu","en-US":"02 Backward movement","docId":"02 Pohyb dozadu"},{"sk-SK":"Pohyb dozadu je nemenej dôležitý ako pohyb dopredu a stačia vám si zapamätať 2 jednoduché pravidlá: \n1. Pohyb začína moja zadná noha\n2. Predná noha skracuje postoj o toľko cm, o koľko ho moja zadná noha predĺžila.","en-US":"Moving backward is just as important as moving forward, and you only need to remember two simple rules:\n\nThe movement starts with your rear foot.\n\nYour lead foot shortens the stance by the same amount your rear foot extended it.","docId":"02 Pohyb dozadu.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"02 Pohyb dozadu.props"},{"sk-SK":"Pohyb dozadu máme zmáknutý, môžme ísť na ďašiu kapitolu!","en-US":" Your skillset just got stronger!","docId":"02 Pohyb dozadu.quote"},{"en-US":"02 Southpaw or orthodox?","sk-SK":"","docId":"02 Southpaw or orthodox?"},{"en-US":"How to choose your stance? Most right-handed people place their right foot back, and most left-handed people choose their left foot as the rear foot. \n\nWhy? Because if your dominant hand is your right hand, it should be in the back. This allows you to use the rotation of your entire body more effectively, and punches from this hand should be stronger. Your non-dominant hand should stay in front and act as a “jab” hand—it throws more punches, doing more work but with less power.\n\nHowever, this isn’t a strict rule. After a few training sessions, you might realize that the opposite stance feels more comfortable for you, and that’s totally fine. Don’t hesitate to switch if it suits you better. But if you’re unsure, follow the basic guideline: if you’re right-handed, keep your right foot back. If you’re left-handed, keep your left foot back.","sk-SK":"","docId":"02 Southpaw or orthodox?.desc"},{"en-US":"none","sk-SK":"","docId":"02 Southpaw or orthodox?.props"},{"en-US":"You should feel stable and comfortable in your stance.","sk-SK":"","docId":"02 Southpaw or orthodox?.quote"},{"en-US":"","sk-SK":"02 Steny","docId":"02 Steny"},{"en-US":"","sk-SK":"Stena je jedna z najefektívnejších obrán voči lowkickom a roundkickom. Ako ju správne spraviť sa dozvieš v tejto lekcii. ","docId":"02 Steny.desc"},{"en-US":"","sk-SK":"Sparing partner, holene","docId":"02 Steny.props"},{"en-US":"","sk-SK":"Ďalšia znalosť v tebe! 💪","docId":"02 Steny.quote"},{"en-US":"03 Jab and Cross","sk-SK":"","docId":"03 Jab and Cross"},{"en-US":"Straight punches are fundamental strikes in Muaythai. You punch with your fist in a straight line, aiming at the level of your chin. \n\nThe other hand must always protect your head, and your legs also play an important role in the movement. \n\nFor the lead straight, rotate your lead hip and lead knee. \n\nFor the rear straight, rotate your rear hip and rear knee, while the heel of your rear foot lifts and rotates as well.","sk-SK":"","docId":"03 Jab and Cross.desc"},{"en-US":"none","sk-SK":"","docId":"03 Jab and Cross.props"},{"en-US":"Remember, Muaythai is not used for attacking others but for self-defense, so don’t go trying these techniques on random people passing by! :)","sk-SK":"","docId":"03 Jab and Cross.quote"},{"sk-SK":"03 Pohyb do boku","en-US":"03 Side movement","docId":"03 Pohyb do boku"},{"sk-SK":"Pohyb do bokov je tiež veľmi jednoduchý:\nPohyb iniciuje tá noha, ktorá je viac na strane, do ktorej sa chcem pohnúť: čiže doprava sa hýbem prvou pravou nohou, doľava sa hýbem prvou ľavou nohou. \nDruhá noha dokračuje tak, aby som mala dlhý a široký postoj.","en-US":"Side movement is also very simple:\nThe foot that’s on the side you want to move to starts the motion — so when moving right, your right foot goes first; when moving left, your left foot goes first.\nThe other foot follows to keep a long and wide stance.","docId":"03 Pohyb do boku.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"03 Pohyb do boku.props"},{"sk-SK":"Pohyb do boku máme zmáknutý, môžme ísť na ďašiu kapitolu!","en-US":"Another technique in your pocket!","docId":"03 Pohyb do boku.quote"},{"en-US":"","sk-SK":"03 Zrazenie roundkicku","docId":"03 Zrazenie roundkicku"},{"en-US":"","sk-SK":"Zrazenie roundkickov je ďalšou z obrán voči týmto kopom. Vieš ju spraviť aj keď si roundkick všimneš celkom neskoro a mala by to byť taká posledná záchrana pre teba. Ale viac o zrazení vo videu.","docId":"03 Zrazenie roundkicku.desc"},{"en-US":"","sk-SK":"sparing partner, holene, rukavice","docId":"03 Zrazenie roundkicku.props"},{"en-US":"","sk-SK":"Super, môžme ísť na ďalšiu lekciu!","docId":"03 Zrazenie roundkicku.quote"},{"en-US":"04 Boxing Drill","sk-SK":"","docId":"04 Boxing Drill"},{"en-US":"Try this simple drill for straight punches.","sk-SK":"","docId":"04 Boxing Drill.desc"},{"en-US":"none","sk-SK":"","docId":"04 Boxing Drill.props"},{"en-US":"Well done!","sk-SK":"","docId":"04 Boxing Drill.quote"},{"en-US":"","sk-SK":"04 Povolenia pri roundkickoch","docId":"04 Povolenia pri roundkickoch"},{"en-US":"","sk-SK":"Ak chcete svojho sparinga naozaj frustrovať, povolenia pri roundkickoch toto dokážu. Ak vás sparing nebude vedieť trafiť, začne byť nervózny a môže začať robiť chyby, ktoré potom môžete potrestať. No a ako správne povoliť na roundkick sa dozvieme v tejto lekcii.","docId":"04 Povolenia pri roundkickoch.desc"},{"en-US":"","sk-SK":"sparing partner, holene","docId":"04 Povolenia pri roundkickoch.props"},{"en-US":"","sk-SK":"Výborne! Poďme na ďalší tutoriál!","docId":"04 Povolenia pri roundkickoch.quote"},{"sk-SK":"04 Štvorec I.","en-US":"04 Square drill","docId":"04 Štvorec I."},{"sk-SK":"Štvorec je skvelý dril na pohyb a ako si ukážeme v ďalších videách, je množstvo drilov na pohyb, ktoré viete vo štvorci robiť. \n\nTento je najjednoduchší. Stačí si dať len 4 rôzne prekážky na zem a môžete začať makať. \n\nV tomto drile si prejdeme pohyby do všetkých 4 strán a pri každej prekážke musíte spraviť 4 krásne dlhé direkty. A to je všetko :)","en-US":"The square is a great drill for movement, and as we’ll show in the next videos, there are tons of movement drills you can do inside the square.\n\nThis one is the simplest. All you need is to place four different obstacles on the ground — and you’re ready to get to work.\n\nIn this drill, we’ll move in all four directions, and at each obstacle, you’ll throw four nice, long straight punches. And that’s it!","docId":"04 Štvorec I..desc"},{"sk-SK":"žiadne","en-US":"4 obstacles ","docId":"04 Štvorec I..props"},{"sk-SK":"1. dril vo štvorci  máme zmáknutý, môžme ísť na ďašiu kapitolu!","en-US":"Your skillset just got stronger!","docId":"04 Štvorec I..quote"},{"en-US":"05 Boxing drill: Pyramid","sk-SK":"","docId":"05 Boxing drill: Pyramid"},{"en-US":"Pyramid! A great workout. You’ll repeat your straight punches, throw in a few burpees, and then you can relax with a clear conscience.\n\nThere are two variations of the Pyramid:\nIn the harder version, you do a full burpee with your chest touching the ground.\nIn the easier version, you just go into a plank position—no push-up involved.","sk-SK":"","docId":"05 Boxing drill: Pyramid.desc"},{"en-US":"none","sk-SK":"","docId":"05 Boxing drill: Pyramid.props"},{"en-US":"Well done!","sk-SK":"","docId":"05 Boxing drill: Pyramid.quote"},{"sk-SK":"05 Boxovanie v pohybe dopredu","en-US":"05 Boxing while moving forward","docId":"05 Boxovanie v pohybe dozadu"},{"sk-SK":"Thajský box nie je statický šport, preto treba vedieť aj boxovanie v pohybe. A to si objasníme v tomto videu :)","en-US":"Muaythai isn’t a static sport, so you need to know how to box while moving. And that’s exactly what we’ll cover in this video :)","docId":"05 Boxovanie v pohybe dozadu.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"05 Boxovanie v pohybe dozadu.props"},{"sk-SK":"Boxovanie v pohybe dozadu máme zmáknuté, môžme ísť na ďašiu kapitolu!","en-US":"You’ve added a new weapon to your game!","docId":"05 Boxovanie v pohybe dozadu.quote"},{"en-US":"","sk-SK":"05 Chytanie roundkickov zhora","docId":"05 Chytanie roundkickov zhora"},{"en-US":"","sk-SK":"V thajskom boxe na rozdiel od nových pravidiel K1 sa kopy môžu aj chytať. V tejto kapitole si rozoberieme chytanie roundkickov zhora. ","docId":"05 Chytanie roundkickov zhora.desc"},{"en-US":"","sk-SK":"sparing partner, rukavice, holene","docId":"05 Chytanie roundkickov zhora.props"},{"en-US":"","sk-SK":"Super! Teraz už len drilovať 💪","docId":"05 Chytanie roundkickov zhora.quote"},{"en-US":"06 Hooks","sk-SK":"","docId":"06 Hooks"},{"en-US":"Hooks are another basic strike in Muaythai. You punch in an arc, aiming at the level of your head. There are two ways to throw hooks, depending on how your wrist is rotated. Try both and see which one feels more comfortable for you. \n\nWhen throwing hooks, rotate your hips and legs. For the lead hook, lift your front heel, and for the rear hook, lift your rear heel. Always keep your palm in a fist.","sk-SK":"","docId":"06 Hooks.desc"},{"en-US":"none","sk-SK":"","docId":"06 Hooks.props"},{"en-US":"Use the power of your whole body, not just your arm","sk-SK":"","docId":"06 Hooks.quote"},{"en-US":"","sk-SK":"06 Háky","docId":"06 Háky"},{"en-US":"","sk-SK":"Háky sú ďalším základným úderom v thajskom boxe. \nUdierate ho oblúkom pred seba a snažíte sa mieriť na úroveň svoje hlavy. \n\nSú dva spôsoby udierania hákov - podľa toho, ako máte vytočené zápästie. Vyskúšajte oba, a uvidíte, ktorý vám viac vyhovuje. \n\nPri hákoch vytáčajte bedrá a nohy. Pri prednom háku zdvíhate prednú pätu, pri zadnom háku zadnú pätu. \n\nDlane sa snažte mať vždy v päsť. \n\n\n\n","docId":"06 Háky.desc"},{"en-US":"","sk-SK":"žiadne","docId":"06 Háky.props"},{"en-US":"","sk-SK":"Využívajte silu celého tela, nielen ruky. ","docId":"06 Háky.quote"},{"en-US":"","sk-SK":"06 Chytenie zhora: zahodenie nohy","docId":"06 Zahodenie nohy po chytení roundkicku"},{"en-US":"","sk-SK":"Zahodenie nohy po chytení roundkicku je jedna z možností, ako vyťažiť z danej situácie. Základom avšak stále zostáva poriadne chytiť nohu, pretože len vtedy s ňou viete efektívne manipulovať. ","docId":"06 Zahodenie nohy po chytení roundkicku.desc"},{"en-US":"","sk-SK":"sparing partner, holene, rukavice","docId":"06 Zahodenie nohy po chytení roundkicku.props"},{"en-US":"","sk-SK":"Super, ďalšia znalosť v tebe!🥳","docId":"06 Zahodenie nohy po chytení roundkicku.quote"},{"sk-SK":"06 Štvorec 2","en-US":"06 Square drill 2","docId":"06 Štvorec 2"},{"sk-SK":"Znova sa vráťme k nášmu štvorcu. Tentoraz sa budete v postoji hýbať okolo neho a na impulz si vykročíte vašou prednou nohou do stredu štvorca a udriete predný zadný direkt. \nNásledne na to, zo štvorca vycúvate a zmeníte smer pohybu. \nSústreďte sa najmä na kvalitu pohybu, nebežte okolo štvorca ale pohybujte sa len v postoji. ","en-US":"Let’s go back to our square. This time, you’ll move around it in stance, and on a cue, you’ll step forward with your lead foot into the center of the square and throw a jab-cross.\n\nAfter that, you’ll back out of the square and change the direction of your movement.\n\nFocus especially on the quality of your movement — don’t run around the square, just stay in stance and move properly.","docId":"06 Štvorec 2.desc"},{"sk-SK":"žiadne","en-US":"4 obstacles","docId":"06 Štvorec 2.props"},{"sk-SK":"Ďalší dril vo štvorci máme zmáknutý, môžme ísť na ďašiu kapitolu!","en-US":"You’ve gained another skill!","docId":"06 Štvorec 2.quote"},{"en-US":"","sk-SK":"07 Box dril: Háky","docId":"07 Box dril: Háky"},{"en-US":"","sk-SK":"Tento box dril je zameraný na techniku hákov. \n30s robíte, 10s máte pauzu. \nV každom kole sa sústredíte na iný hák alebo hákovú kombináciu. \n\nPracujte nielen rukami, ale celým telom. \nNezabudnite držať dlaň, lakeť a rameno na jednej úrovni. \n\n\n","docId":"07 Box dril: Háky.desc"},{"en-US":"","sk-SK":"žiadne","docId":"07 Box dril: Háky.props"},{"en-US":"","sk-SK":"Aj keď udierate naprázdno, majte ruky v päsť.","docId":"07 Box dril: Háky.quote"},{"en-US":"07 Boxing drill: Hooks","sk-SK":"","docId":"07 Boxing drill: Hooks"},{"en-US":"This boxing drill focuses on hook technique. You’ll work for 30 seconds, followed by a 10-second break. In each round, focus on a different hook or hook combination. Work with your whole body, not just your arms. Don’t forget to keep your palm, elbow, and shoulder aligned at the same level.","sk-SK":"","docId":"07 Boxing drill: Hooks.desc"},{"en-US":"none","sk-SK":"","docId":"07 Boxing drill: Hooks.props"},{"en-US":"Even when punching into the air, keep your hands in fists.","sk-SK":"","docId":"07 Boxing drill: Hooks.quote"},{"sk-SK":"07 Kombinácia v pohybe I.","en-US":"07 Combo in motion I.","docId":"07 Kombinácia v pohybe I."},{"sk-SK":"Jedna vec je vedieť spraviť kombináciu na mieste, druhá vec je ju spraviť v pohybe. A my sa v tomto videu pozrieme na kombináciu: predná, predná, zadný direkt. \nSledujte :)","en-US":"It’s one thing to throw a combination while standing still — it’s another to do it while moving. In this video, we’ll look at the combination: jab, jab, cross.\nWatch closely.","docId":"07 Kombinácia v pohybe I..desc"},{"sk-SK":"žiadne","en-US":"none","docId":"07 Kombinácia v pohybe I..props"},{"sk-SK":"Kombináciu máme zmáknutú, môžme ísť na ďašiu kapitolu!","en-US":"Another step forward on your journey!","docId":"07 Kombinácia v pohybe I..quote"},{"en-US":"","sk-SK":"07 Chytenie zhora: podkopnutie","docId":"07 Podkopnutie po chytení roundkicku zhora"},{"en-US":"","sk-SK":"Toto je vysoká škola thajského boxu. Podkopávania sú čerešničkou na torte. Právom sú to ale najťažšie a najnáročnejšie techniky. No všetko sa dá naučiť, tak poďme na to. ","docId":"07 Podkopnutie po chytení roundkicku zhora.desc"},{"en-US":"","sk-SK":"sparing partner, rukavice, holene","docId":"07 Podkopnutie po chytení roundkicku zhora.props"},{"en-US":"","sk-SK":"Výborne a teraz už len drilovať 🥊","docId":"07 Podkopnutie po chytení roundkicku zhora.quote"},{"en-US":"08 Boxing drill: Combinations","sk-SK":"","docId":"08 Boxing drill: Combinations"},{"en-US":"Every gym has its own typical combinations that are used frequently. These are ours. We named them very simply—by the number of strikes they contain.\n\n1 – Lead straight\n2 – Lead straight + rear straight\n3 – Lead straight, rear straight + lead hook\n4 – Lead straight, rear straight, lead hook + rear straight\n5 – Lead straight, rear straight, lead hook, rear straight + lead hook\n\nYou’ll notice that each combination builds on the previous one with an additional strike. For example:\n3 = 2 + lead hook.","sk-SK":"","docId":"08 Boxing drill: Combinations.desc"},{"en-US":"none","sk-SK":"","docId":"08 Boxing drill: Combinations.props"},{"en-US":"Keep in mind the correct path of your punches.","sk-SK":"","docId":"08 Boxing drill: Combinations.quote"},{"sk-SK":"08 Boxovanie v pohybe dozadu","en-US":"08 Boxing while moving backward I.","docId":"08 Boxovanie v pohybe dozadu"},{"sk-SK":"Osobne si myslím, že boxovanie v pohybe dozadu je jedna z najnáročnejších vecí v thajskom boxe. Tak som sa vám to tu snažila vysvetliť naozaj čo najjednoduchšie :)","en-US":"Personally, I think boxing while moving backward is one of the most challenging things in Muay Thai. So I tried to explain it here as simply as possible for you :)","docId":"08 Boxovanie v pohybe dozadu.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"08 Boxovanie v pohybe dozadu.props"},{"sk-SK":"Boxovanie v pohybe dozadu máme zmáknuté, môžme ísť na ďašiu kapitolu!","en-US":"Another tool added to your arsenal!","docId":"08 Boxovanie v pohybe dozadu.quote"},{"en-US":"","sk-SK":"08 Chytenie zhora: lakeť do stehna","docId":"08 Lakeť do stehna po chytení roundkicku"},{"en-US":"","sk-SK":"Tak toto je chuťovka. Asi vieš čo je to koňár. No tak toto je úplne to isté ale robíš ho lakťom. Upozorňujem, ak trénujete s kamošom/kamoškou, opatrne! Fakt to bolí, hlavne keď to ten druhý nečaká :)","docId":"08 Lakeť do stehna po chytení roundkicku.desc"},{"en-US":"","sk-SK":"sparing partner, rukavice, holene","docId":"08 Lakeť do stehna po chytení roundkicku.props"},{"en-US":"","sk-SK":"Super, poďme ďalej!","docId":"08 Lakeť do stehna po chytení roundkicku.quote"},{"en-US":"","sk-SK":"08. Box dril: 1-5ka","docId":"08. Box dril: 1-5ka"},{"en-US":"","sk-SK":"Každý klub má svoje typické kombinácie, ktoré veľmi často používa. Toto sú tie naše. \nPomenovali sme ich veľmi jednoducho - podľa počtu úderov, ktoré obsahujú. \n1ka - predný direkt\n2ka - predný + zadný direkt \n3ka - predný direkt, zadný direkt + predný hák\n4ka - predný direkt, zadný direkt, predný hák + zadný direkt\n5ka - predný direkt, zadný direkt, predný hák, zadný direkt + predný hák\n\nVšimnite si, že každá nasledujúca kombinácia sa skladá z tej predchádzajúcej + je tam pridaný ďalší úder. Napr: 3ka = 2ka + predný hák.\n\n\n","docId":"08. Box dril: 1-5ka.desc"},{"en-US":"","sk-SK":"žiadne","docId":"08. Box dril: 1-5ka.props"},{"en-US":"","sk-SK":"Myslite na správnu dráhu úderov.","docId":"08. Box dril: 1-5ka.quote"},{"sk-SK":"09 Dril","en-US":"09 Drill","docId":"09 Dril"},{"sk-SK":"Poďme sa pozrieť na tento dril, ktorý je zameraný na pohyb dozadu spojený s direktami :)","en-US":"Let’s take a look at this drill, which focuses on backward movement combined with straight punches.","docId":"09 Dril.desc"},{"sk-SK":"žiadne","en-US":"09 Dril.props","docId":"09 Dril.props"},{"sk-SK":"Pohyb dopredu máme zmáknutý, môžme ísť na ďašiu kapitolu!","en-US":"Look at you go — another drill conquered!","docId":"09 Dril.quote"},{"en-US":"","sk-SK":"09 Chytenie zhora: koleno do brucha","docId":"09 Koleno do brucha po chytení roundkicku"},{"en-US":"","sk-SK":"Ďalšou možnosťou čo urobiť po chytení roundkicku je koleno do brucha. Viac vo videu :)","docId":"09 Koleno do brucha po chytení roundkicku.desc"},{"en-US":"","sk-SK":"sparing partner","docId":"09 Koleno do brucha po chytení roundkicku.props"},{"en-US":"","sk-SK":"Ďalšia znalosť v tebe 💪!","docId":"09 Koleno do brucha po chytení roundkicku.quote"},{"en-US":"09 Uppercuts","sk-SK":"","docId":"09 Uppercuts"},{"en-US":"Uppercuts are the third basic punch in boxing. They are thrown from below, aiming at the opponent's chin. \n\nYou can simplify their trajectory like this: \n\nImagine you’re about to pay at a bar. First, your hand drops from your head down to waist level, as if you’re reaching for your money (this is the loading of the uppercut). \n\nThen, you grab your wallet and “pay” at the counter in front of you (this is the punch, thrown at a proper distance in front of you—you’re not punching your own face). \n\nFinally, you bring your hand back to your head.","sk-SK":"","docId":"09 Uppercuts.desc"},{"en-US":"none","sk-SK":"","docId":"09 Uppercuts.props"},{"en-US":"Punch with clenched fists.","sk-SK":"","docId":"09 Uppercuts.quote"},{"sk-SK":"09. Zdviháky","en-US":"","docId":"09. Zdviháky"},{"en-US":"","sk-SK":"Zdviháky sú tretím základným úderom v boxe. \nUdierajú sa zospodu na bradu. \n\nIch trajektóriu si môžete zjednodušene takto: predstavte si, že idete platiť na bare.\n\n1. vaša rukaz hlavy  smeruje na úroveň pása, pretože si chcete zobrať peniaze (nabitie háku)\n\n2. zoberiete si peňaženku a zaplatíte na pulte, ktorý je pred vami (udretie háku v dostatočnej vzdialenosti pred vami - neudierate si do vlastnej hlavy)\n\n3. vrátite ruku na hlavu\n\n\n","docId":"09. Zdviháky.desc"},{"sk-SK":"žiadne","en-US":"","docId":"09. Zdviháky.props"},{"sk-SK":"Udierajte zovretými päsťami.","en-US":"","docId":"09. Zdviháky.quote"},{"sk-SK":"1 + 2ka","en-US":"1 + 2 punch combination","docId":"1 + 2ka"},{"sk-SK":"Udierate po sebe jednotku - predný direkt a dvojku - predný a zadný direkt. Dajte si medzi jednotkou a dvojkou kratšiu pauzu. \n\nVytáčajte bedrá a nohy. Nenavažujte sa dopredu na prednú nohu, ťažisko zostáva v strede.","en-US":"Punch in sequence: A single front jab (one), followed by a front jab and rear cross (two).\n\nTake a short pause between the one-punch and the two-punch combination.\n\nRotate your hips and legs as you punch. Avoid leaning forward onto your front foot—keep your center of gravity balanced in the middle.","docId":"1 + 2ka.desc"},{"sk-SK":"1 + 3 + 5ka","en-US":"1 + 3 + 5 punch combination","docId":"1 + 3 + 5ka"},{"sk-SK":"Udierate po sebe jednotku (predný direkt), trojku (predný direkt, zadný direkt, predný hák) a päťku (predný direkt, zadný direkt, predný hák, zadný direkt a predný hák). Dajte si medzi jednotkou, trojkou a päťkou kratšiu pauzu. \n\nVytáčajte bedrá a nohy. Nenavažujte sa dopredu na prednú nohu, ťažisko zostáva v strede.\n\nDirekty udierajte po priamke, háky po oblúku.","en-US":"Punch in sequence: A single front jab (one), \nfollowed by a three-punch combination (front jab, rear cross, lead hook), \nand then a five-punch combination (front jab, rear cross, lead hook, rear cross, and lead hook).\n\nTake a short pause between the one-punch, three-punch, and five-punch combinations.\n\nRotate your hips and legs as you punch. Avoid leaning forward onto your front foot—keep your center of gravity balanced in the middle.\n\nRemember: punch straight on for the jabs and cross, and use an arc for the hooks.\n\n","docId":"1 + 3 + 5ka.desc"},{"sk-SK":"1 a 3ka","en-US":"1 punch + 3 punch combination","docId":"1 a 3ka"},{"sk-SK":"Udierate po sebe jednotku - predný direkt a trojko - predný direkt, zadný direkt a predný hák. Dajte si medzi jednotkou a trojkou kratšiu pauzu. \n\nVytáčajte bedrá a nohy. Nenavažujte sa dopredu na prednú nohu, ťažisko zostáva v strede.\n\nDirekty udierajte po priamke, háky po oblúku.","en-US":"Punch in sequence: A single front jab (one), followed by a three-punch combination (front jab, rear cross, and lead hook).\n\nTake a short pause between the one-punch and the three-punch combination.\n\nRotate your hips and legs as you punch. Avoid leaning forward onto your front foot—keep your center of gravity balanced in the middle.\n\nRemember: punch straight on for the jabs and cross, and use an arc for the hooks.","docId":"1 a 3ka.desc"},{"en-US":"1 time payment","sk-SK":"1 krát platba","docId":"1 time payment"},{"en-US":"1-5 punch combination","sk-SK":"1-5ka","docId":"1-5 punch combination"},{"en-US":"A nearly 30-minute workout focusing on simple combinations of jabs and hooks. You'll also strengthen your glutes and back during the session.\n\nIf you have trouble with the technique in the combinations, you'll find a HOW TO... in the MENU that covers this topic.","sk-SK":"Takmer 30 minútový tréning v ktorých si potrénujete jednoduché kombinácie zložené z direktov a hákov. Do toho poposilujete zadok a chrbát. \n\nAk budete mať problém s technikou pri kombináciách, v MENU nájdete tutoriál práve k tomu. ","docId":"1-5 punch combination.desc"},{"en-US":"žiadne","sk-SK":"žiadne","docId":"1-5 punch combination.props"},{"en-US":"Great! you´ve made it!","sk-SK":"Super! Len tak ďalej :)","docId":"1-5 punch combination.quote"},{"sk-SK":"1. ísť na","en-US":"1. Go to","docId":"1. Go to"},{"sk-SK":"1. kolo","en-US":"Round 1","docId":"1. kolo"},{"en-US":"","sk-SK":"Toto je tvoja kombinácia na 5. týždeň. \n1. kolo: predný direkt, zadný direkt, úhyb zadný direkt\n2. kolo: + predný roundkick\n3. kolo: + zadný direkt  a predný hák\n4. kolo: na lapách: + znesiem, predný hák a zadný direkt; na mechu: + úhyb, predný hák a zadný direkt\n5. kolo: + predný roundkick\n\n\nNezabudni sa pri tom natočiť a označiť @muaythai.app na Instagrame 💪","docId":"1. kolo.desc"},{"en-US":"","sk-SK":"bandáže, rukavice, lapy a lapár alebo mech","docId":"1. kolo.props"},{"en-US":"","sk-SK":"Poď do druhého kola!","docId":"1. kolo.quote"},{"sk-SK":"1. týždeň","en-US":"1st week","docId":"1. týždeň"},{"en-US":"10 Boxing drill: Uppercuts","sk-SK":"","docId":"10 Boxing drill: Uppercuts"},{"en-US":"This boxing drill focuses on uppercut technique. Pay close attention to proper form.\n\nPunch with a clenched fist.\nPunch in front of you.\nBring your hands back to your head.","sk-SK":"","docId":"10 Boxing drill: Uppercuts.desc"},{"en-US":"none","sk-SK":"","docId":"10 Boxing drill: Uppercuts.props"},{"en-US":"Bring your hands back to your head.","sk-SK":"","docId":"10 Boxing drill: Uppercuts.quote"},{"sk-SK":"10 Boxovanie v pohybe dozadu 2","en-US":"10 Boxing while moving backward 2","docId":"10 Boxovanie v pohybe dozadu"},{"sk-SK":"Boxovanie v pohybe má dve varianty. Táto varianta je zameraná na časovanie direktov pri dopade zadnej nohy.","en-US":"Boxing while moving has two variations. This variation focuses on timing your straight punches with the landing of your rear foot.","docId":"10 Boxovanie v pohybe dozadu.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"10 Boxovanie v pohybe dozadu.props"},{"sk-SK":"Boxovanie v pohybe dozadu máme zmáknuté, môžme ísť na ďašiu kapitolu!","en-US":"We’ve got boxing while moving backward down — time to move on to the next chapter!","docId":"10 Boxovanie v pohybe dozadu.quote"},{"en-US":"10","sk-SK":"10 Chytenie zhora: lakeť z otočky","docId":"10 Lakeť z otočky po chytení roundkicku"},{"en-US":"","sk-SK":"Lakeť z otočky nie je technika, ktorú vidieť v každom zápase no o to je krajšia, keď sa naozaj podarí. Dôležité je ale konať rýchlo a premyslene a za žiadnych okolností nepúšťať súperovu nohu. ","docId":"10 Lakeť z otočky po chytení roundkicku.desc"},{"en-US":"","sk-SK":"sparing partner, rukavice, holene","docId":"10 Lakeť z otočky po chytení roundkicku.props"},{"en-US":"","sk-SK":"Super, poďme ďalej!","docId":"10 Lakeť z otočky po chytení roundkicku.quote"},{"en-US":"10-30 min","docId":"10-30 min"},{"sk-SK":"10-30min","en-US":"10-30min","docId":"10-30min"},{"sk-SK":"10. Box dril: Zdviháky","en-US":"","docId":"10. Box dril: Zdviháky"},{"en-US":"","sk-SK":"Tento box dril je zameraný na techniku zdvihákov. Sústreďte sa hlavne na správnu techniku. \nUdierajte päsťou.\nUdierajte pred seba\nVracajte ruky k hlave.\n\n\n","docId":"10. Box dril: Zdviháky.desc"},{"sk-SK":"žiadne","en-US":"","docId":"10. Box dril: Zdviháky.props"},{"sk-SK":"Vracajte ruky k hlave.","en-US":"","docId":"10. Box dril: Zdviháky.quote"},{"sk-SK":"10. týždeň","en-US":"Week 10","docId":"10. týždeň"},{"sk-SK":"","en-US":"11 Boxing drill: punches","docId":"11 Boxing drill: punches"},{"sk-SK":"","en-US":"In this boxing drill, you will practice all the basic punches:\n\n1. Jab\n2. Cross\n3. Lead Hook\n4. Rear Hook\n5. Lead Uppercut\n6. Rear Uppercut\n\nEach punch follows a different trajectory. When throwing punches with your lead hand, rotate your lead foot and lead hip. When punching with your rear hand, rotate your rear foot and rear hip.","docId":"11 Boxing drill: punches.desc"},{"sk-SK":"","en-US":"none","docId":"11 Boxing drill: punches.props"},{"sk-SK":"","en-US":"Each punch has a different trajectory.","docId":"11 Boxing drill: punches.quote"},{"sk-SK":"11 Kombinácia v pohybe 2","en-US":"11 Combo in motion 2","docId":"11 Kombinácia v pohybe 2"},{"sk-SK":"Pohybu dozadu nie je nikdy dosť, a tak aj táto kapitola bude presne o ňom. \nPrejdeme si nami už známu kombináciu predná, predná, zadný direkt ale s pohybom dozadu.","en-US":"You can never practice backward movement enough, so this chapter will focus exactly on that.\nWe’ll go over the combination we already know — jab, jab, cross — but this time while moving backward.","docId":"11 Kombinácia v pohybe 2.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"11 Kombinácia v pohybe 2.props"},{"sk-SK":"A teraz na ďalšiu kapitolu!","en-US":"Another move mastered!","docId":"11 Kombinácia v pohybe 2.quote"},{"en-US":"","sk-SK":"11 Chytenie zhora: prechod do boxu","docId":"11 Preberanie boxom po chytení roundkicku"},{"en-US":"","sk-SK":"Po chytení roundkicku môžete prejsť aj do boxerskej kombinácie. Ja by som odporučila začať tvrdým zadným direktom na solar. To vie vždy zahriať pri srdiečku :)","docId":"11 Preberanie boxom po chytení roundkicku.desc"},{"en-US":"","sk-SK":"sparing partner, rukavice, holene","docId":"11 Preberanie boxom po chytení roundkicku.props"},{"en-US":"","sk-SK":"Ďalšia znalosť v tebe 💪!","docId":"11 Preberanie boxom po chytení roundkicku.quote"},{"sk-SK":"11. Box dril: Základné údery","en-US":"","docId":"11. Box dril: Základné údery"},{"en-US":"","sk-SK":"V tomto box drile si precvičite všetky základné údery:\n1. predný direkt\n2. zadný direkt\n3. predný hák\n4. zadný hák\n5. predný zdvihák\n6. zadný zdvihák\n\nKaždý úder má inú dráhu.\n\nPri úderoch z prednej ruky, vytáčajte prednú nohu a predné bedro.\n\nPri úderoch zo zadnej ruky, vytáčajte zadnú nohu a zadné bedro. \n\n\n","docId":"11. Box dril: Základné údery.desc"},{"sk-SK":"žiadne","en-US":"","docId":"11. Box dril: Základné údery.props"},{"sk-SK":"Každý úder má inú dráhu.","en-US":"","docId":"11. Box dril: Základné údery.quote"},{"sk-SK":"","en-US":"12 Boxing drill: 3 punch combinations","docId":"12 Boxing drill: 3 punch combinations"},{"sk-SK":"","en-US":"The New Three and the Reverse Three are fundamental combinations in our gym. Don’t overthink the names. In short, the original Three (jab, cross, lead hook) was already taken, so we came up with the New Three.\n\nIt consists of the sequence:\nJab + Rear Uppercut + Lead Hook\n\nAlong with it, the Reverse Three was created:\nCross + Lead Uppercut + Rear Hook\n\nAs you can see, these two combinations are exactly the same, just reversed—because you start with the opposite hand.\n\nMake sure to throw each punch along the correct trajectory:\n\nStraight punches (jab, cross) – in a straight line\nHooks – in an arc\nUppercuts – from underneath\nAnd always aim for one target—the chin—at the same level as yours. In short, you're boxing against an opponent your height.","docId":"12 Boxing drill: 3 punch combinations.desc"},{"sk-SK":"","en-US":"none","docId":"12 Boxing drill: 3 punch combinations.props"},{"sk-SK":"","en-US":"It’s not just the order of the punches that matters, but also which hand you start with.","docId":"12 Boxing drill: 3 punch combinations.quote"},{"en-US":"","sk-SK":"12 Chytenie zhora: vrátenie nohy do postoja","docId":"12 Chytenie zhora: vrátenie nohy do postoja"},{"en-US":"","sk-SK":"Po chytení roundkick nemusíš pretočiť ale môžeš súperovu nohu vrátiť naspäť do postoja. Ako na to sa dozvieš v tomto tutoriáli.","docId":"12 Chytenie zhora: vrátenie nohy do postoja.desc"},{"en-US":"","sk-SK":"sparing partner, rukavice, holene","docId":"12 Chytenie zhora: vrátenie nohy do postoja.props"},{"en-US":"","sk-SK":"Poďme na ďalšiu lekciu!","docId":"12 Chytenie zhora: vrátenie nohy do postoja.quote"},{"sk-SK":"12 Kombinácia v pohybe 3","en-US":"12 Combination in motion 3","docId":"12 Kombinácia v pohybe 3"},{"sk-SK":"V tomto drile spojíme pohyb dopredu s pohybom dozadu a ešte k tomu budeme udierať nami už známu kombináciu: predná, predná zadný direkt. ","en-US":"In this drill, we’ll combine forward and backward movement — and on top of that, we’ll be throwing the combination we already know: jab, jab, cross.","docId":"12 Kombinácia v pohybe 3.desc"},{"sk-SK":"žiadne","en-US":"None","docId":"12 Kombinácia v pohybe 3.props"},{"sk-SK":"A teraz je čas na ďalšiu lekciu!","en-US":"Another step forward on your journey!","docId":"12 Kombinácia v pohybe 3.quote"},{"en-US":"","sk-SK":"12. Box dril: Nová a opačná trojka","docId":"12. Box dril: Nová a opačná trojka"},{"en-US":"","sk-SK":"Nová a opačná trojka patria medzi základné kombinácie nášho gymu. \nNad názvami sa moc nezamýšľajte. V skratke trojka už bola zabraná (predný direkt, zadný direkt, predný hák), tak sa vymyslela \"nová trojka\".\n\nTá spočíva v sekvencii:\nPredný direkt + zadný zdvihák + predný hák \n\nSpolu s ňou vznikla aj \"opačná trojka\":\nZadný direkt + predný zdvihák + zadný hák\n\nAko vidíte tieto dve kombinácie sú úplne rovnaké, len opačné - pretože začínate druhou rukou. \n\nDbajte na to, aby ste udierali každý úder po správnej trajektórii:\ndirekt - priamka\nhák - oblúk\nzdvihák - zospodu \n\na stále mierili na jeden cieľ - jednu bradu, ktorá sa nachádza na rovnakej úrovni ako tá vaša. V skratke boxujete na súpera vašej výšky. \n\n\n","docId":"12. Box dril: Nová a opačná trojka.desc"},{"en-US":"","sk-SK":"žiadne","docId":"12. Box dril: Nová a opačná trojka.props"},{"en-US":"","sk-SK":"Nie je dôležité len poradie úderov, ale aj to, ktorou rukou začínate.","docId":"12. Box dril: Nová a opačná trojka.quote"},{"sk-SK":"","en-US":"13 Boxing drill: the most challenging one","docId":"13 Boxing drill: the most challenging one"},{"sk-SK":"","en-US":"This is the most challenging boxing drill in the MUAYTHAI BASICS course. We’ll be “playing” by combining the New Three and the Reverse Three.\n\nJust a quick reminder:\nNew Three: Jab + Rear Uppercut + Lead Hook\nReverse Three: Cross + Lead Uppercut + Rear Hook\n\nRound 1: New Three\nRound 2: Reverse Three\nRound 3: New Three + pause + Reverse Three (3 punches + 3 punches)\nRound 4: New Three + Reverse Three + pause (6 punches in a row)\nRound 5: New Three + Reverse Three without a pause (continuous punches)","docId":"13 Boxing drill: the most challenging one.desc"},{"sk-SK":"","en-US":"none","docId":"13 Boxing drill: the most challenging one.props"},{"sk-SK":"","en-US":"Pauses between punches are important too. A pause changes the rhythm of the combination.","docId":"13 Boxing drill: the most challenging one.quote"},{"sk-SK":"13 Sidestep cez prednú nohu","en-US":"13 Lead leg side step","docId":"13 Sidestep cez prednú nohu"},{"sk-SK":"Sidestepy patria k tým ťažším záležitostiam v thajskom boxe. V tomto videu sa pozrieme na sidestepy cez prednú nohu.","en-US":"Sidesteps are one of the trickier elements in Muay Thai. In this video, we’ll take a look at sidesteps over the lead leg.","docId":"13 Sidestep cez prednú nohu.desc"},{"sk-SK":"žiadne","en-US":"13 Sidestep cez prednú nohu.props","docId":"13 Sidestep cez prednú nohu.props"},{"sk-SK":"Poďme na ďalšiu lekciu!","en-US":"Another move mastered!","docId":"13 Sidestep cez prednú nohu.quote"},{"sk-SK":"13. Box dril: Kombá s novou a opačnou trojkou","en-US":"","docId":"13. Box dril: Kombá s novou a opačnou trojkou"},{"en-US":"","sk-SK":"Toto je najnáročnejší box dril v kurze MUAYTHAI BASICS. \nBudeme sa \"hrať\" a kombinovať novú a opačnú trojku. \n\nLen pre pripomenutie:\nNová trojka: predný direkt + zadný zdvihák + predný hák\n\nOpačná trojka: zadný direkt + predný zdvihák + zadný hák\n\n1. kolo: Nová trojka\n2. kolo: Opačná trojka\n3. kolo: Nová trojka + pauza + opačná trojka (3 a 3 údery)\n4. kolo: Nová trojka + opačná trojka + pauza (6 úderov vkuse)\n5. kolo: Nová trojka + opačná trojka bez pauzy (nekonečno úderov)\n\n\n\n","docId":"13. Box dril: Kombá s novou a opačnou trojkou.desc"},{"sk-SK":"žiadne","en-US":"","docId":"13. Box dril: Kombá s novou a opačnou trojkou.props"},{"sk-SK":"Dôležité sú aj pauzy medzi údermi. Pauza mení rytmus kombinácie.","en-US":"","docId":"13. Box dril: Kombá s novou a opačnou trojkou.quote"},{"en-US":"","sk-SK":"14 Chytenie zdola: zahodenie","docId":"14 Chytenie zdola: zahodenie"},{"en-US":"","sk-SK":"Po chytení roundkicku zdola môžeme aj takto efektívne hodiť sparinga. A vôbec to nie je ťažké :)","docId":"14 Chytenie zdola: zahodenie.desc"},{"en-US":"","sk-SK":"sparing partner, rukavice, holene","docId":"14 Chytenie zdola: zahodenie.props"},{"en-US":"","sk-SK":"Super, poďme na ďalší tutoriál!","docId":"14 Chytenie zdola: zahodenie.quote"},{"en-US":"14 Knees","sk-SK":"","docId":"14 Knees"},{"en-US":"Knees are thrown with the knee itself (obviously). But there are a few key rules for throwing knees properly:\n\nOne foot goes on the tiptoes\nThe toes of the kicking leg are pointed\nPull the calf of the kicking leg towards the back of your thigh – this makes the knee as sharp as possible and ensures you hit the stomach, not between the legs\nLean back with your upper body\nSwing your arms down\nThrust your hip forward\nAll these rules are explained and demonstrated in the video.\n\nAdditionally, when throwing a lead knee, there are two ways to execute it:\n\nSkipping (jumping switch)\nStepping over\nYou’ll choose the method based mainly on your distance from the opponent or the bag.","sk-SK":"","docId":"14 Knees.desc"},{"en-US":"none","sk-SK":"","docId":"14 Knees.props"},{"en-US":"Even though knee technique might seem complicated, and you have to think about six different things at once, don’t get discouraged. With regular training, these movements will become automatic.","sk-SK":"","docId":"14 Knees.quote"},{"sk-SK":"14 Sidestep cez prednú nohu 2","en-US":"14 Lead Leg Side Step with faking the teep","docId":"14 Sidestep cez prednú nohu 2"},{"sk-SK":"Sidestepy nie sú jedinou formou držania si vzdialenosti od súpera. Sú ňou aj tipy a ak ich spolu skombinujete, viete svojmu sparingovi celkom zavariť :)","en-US":"Sidesteps aren’t the only way to control distance from your opponent. Teeps work too — and when you combine them, you can really give your sparring partner a hard time :)","docId":"14 Sidestep cez prednú nohu 2.desc"},{"sk-SK":"žiadne","en-US":"sparring partner","docId":"14 Sidestep cez prednú nohu 2.props"},{"sk-SK":"Poďme sa teraz pozrieť na sidestepy cez zadnú nohu.","en-US":"Look at you go — another skill conquered!","docId":"14 Sidestep cez prednú nohu 2.quote"},{"sk-SK":"14. Kolená","en-US":"","docId":"14. Kolená"},{"en-US":"","sk-SK":"Kolená sa kopú kolenom (logicky). \n\nJe tu ale pár pravidiel na kopanie kolien: \n\n1. jedna noha ide na špičku\n2. špička druhej (kopacej nohy) je prepnutá\n3. lýtko nohy ktorej kope ťahám k zadnému stehnu - aby koleno bolo čo najostrejšie a aby ste netrafili medzi nohy ale do brucha\n4. zakláňam sa v chrbte\n5. sekám rukami\n6. pichám bedro \n\nVšetky tieto pravidlá sú vysvetlené a zobrazené vo videu. \n\nOkrem toho pri prednom kolene máme dve možnosti ako ho kopať - preskakovanie alebo prekračovanie. Rozhodujete sa najmä podľa vzdialenosti od súpera/mechu. \n\n\n","docId":"14. Kolená.desc"},{"sk-SK":"žiadne","en-US":"","docId":"14. Kolená.props"},{"sk-SK":"Aj keď sa technika kolien zdá byť moc komplikovaná a v jednom momente musíte myslieť na 6 rôznych vecí, nenechajte sa odradiť. Pravidelným tréningom si ich zautomatizujete.","en-US":"","docId":"14. Kolená.quote"},{"en-US":"","sk-SK":"15 Chytenie zdola: podkopnutie","docId":"15 Chytenie zdola: podkopnutie"},{"en-US":"","sk-SK":"Pri chytaní zdola vieme takisto podkopnúť sparinga. Ako na to, sa dozvieš v tomto tutoriáli","docId":"15 Chytenie zdola: podkopnutie.desc"},{"en-US":"","sk-SK":"sparing partner, rukavice, holene","docId":"15 Chytenie zdola: podkopnutie.props"},{"en-US":"","sk-SK":"Skvelé! Poďme ďalej!","docId":"15 Chytenie zdola: podkopnutie.quote"},{"sk-SK":"","en-US":"15 Scissor Knee","docId":"15 Scissor Knee"},{"sk-SK":"","en-US":"Scissor knees are the cherry on top when it comes to knee techniques. They’re more powerful, allow you to cover more distance, and simply look better. \n\nYou’ll learn how to throw them in the video.","docId":"15 Scissor Knee.desc"},{"sk-SK":"","en-US":"none","docId":"15 Scissor Knee.props"},{"sk-SK":"","en-US":"Switch knees are the cherry on top of all knee techniques.","docId":"15 Scissor Knee.quote"},{"sk-SK":"15 Sidestep cez zadnú nohu","en-US":"15 Rear leg side step","docId":"15 Sidestep cez zadnú nohu"},{"sk-SK":"V tejto lekcii sa spolu pozrieme na sidestep cez vašu zadnú nohu. ","en-US":"In this lesson, we’ll take a look at the sidestep over your rear leg.","docId":"15 Sidestep cez zadnú nohu.desc"},{"sk-SK":"žiadne","en-US":"sparring partner","docId":"15 Sidestep cez zadnú nohu.props"},{"sk-SK":"Prejdime teraz na dril so sidestepmi.","en-US":"Another step forward on your journey!","docId":"15 Sidestep cez zadnú nohu.quote"},{"sk-SK":"15. Strihnuté kolená","en-US":"","docId":"15. Strihnuté kolená"},{"en-US":"","sk-SK":"Strihnuté kolená sú čerešničkou na torte medzi kolenami. Sú silnejšie, viete ich doskočiť na väčšiu vzdialenosť a vyzerajú jednoducho krajšie. \n\nAko ich kopať sa dozviete vo videu. \n\n\n","docId":"15. Strihnuté kolená.desc"},{"sk-SK":"žiadne","en-US":"","docId":"15. Strihnuté kolená.props"},{"sk-SK":"Strihnuté kolená sú čerešničou na torte medzi kolenami.","en-US":"","docId":"15. Strihnuté kolená.quote"},{"en-US":"","sk-SK":"16 Chytenie zdola: prechod do boxu","docId":"16 Chytenie zdola: prechod do boxu"},{"en-US":"","sk-SK":"Po chytení roundkicku zdola môžeš situáciu využiť prechodom do boxu. Poďme teda na to.","docId":"16 Chytenie zdola: prechod do boxu.desc"},{"en-US":"","sk-SK":"sparing partner, rukavice, holene","docId":"16 Chytenie zdola: prechod do boxu.props"},{"en-US":"","sk-SK":"Super! Ideme ďalej!","docId":"16 Chytenie zdola: prechod do boxu.quote"},{"en-US":"16 Prochazka´s Knee","sk-SK":"","docId":"16 Prochazka´s Knee"},{"en-US":"Procházka's knee is named after UFC fighter Jiří Procházka, who uses it in his fights. You push off with both feet from your stance, switch stances mid-air, and throw the knee while airborne. Don’t forget to swing your arms and land in the opposite stance.","sk-SK":"","docId":"16 Prochazka´s Knee.desc"},{"en-US":"none","sk-SK":"","docId":"16 Prochazka´s Knee.props"},{"en-US":"The jump is crucial for this knee technique.","sk-SK":"","docId":"16 Prochazka´s Knee.quote"},{"sk-SK":"16 Štvorec 3","en-US":"16 Square drill 3","docId":"16 Štvorec 3"},{"sk-SK":"Znova nás čaká Štvorec. Teraz spojíme pohyb, sidestepy a boxovanie. Snažte sa každý aspekt tohto drilu robiť technicky správne - neponáhľajte sa. ","en-US":"We’re back to the square drill! This time, we’ll combine movement, sidesteps, and boxing.\nMake sure to perform each aspect of the drill with proper technique — no need to rush.","docId":"16 Štvorec 3.desc"},{"sk-SK":"4 prekážky","en-US":"4 obstacles ","docId":"16 Štvorec 3.props"},{"sk-SK":"Prejdime teraz na footwork pri lakťoch.","en-US":"Another move mastered!","docId":"16 Štvorec 3.quote"},{"en-US":"","sk-SK":"16. Procházkove koleno","docId":"16. Procházkove koleno"},{"en-US":"","sk-SK":"Procházkove koleno je pomenované podľa UFC zápasníka Jiřího Procházku, ktorý ho robí vo svojich zápasoch. \n\nOdrazíte sa z postoja oboma nohami, \nvo vzduchu si vymeníte postoj a pritom kopnete koleno. \n\nNezabudnite sekať rukami a dopadnúť do opačného postoja.\n\n\n","docId":"16. Procházkove koleno.desc"},{"en-US":"","sk-SK":"žiadne","docId":"16. Procházkove koleno.props"},{"en-US":"","sk-SK":"Pri tomto kolene je veľmi dôležitý odraz.","docId":"16. Procházkove koleno.quote"},{"sk-SK":"17 Footwork pri lakťoch","en-US":"17 Footwork: Elbows","docId":"17 Footwork pri lakťoch"},{"sk-SK":"Pri každej technike thajského boxu je veľmi dôležitý aj footwork. \nVďaka správnej práci nôh viete udrieť silnejšie a efektívnejšie. \nPozrime sa teda na footwork pri lakťoch. ","en-US":"In every Muay Thai technique, footwork is extremely important.\nWith proper footwork, you can strike harder and more effectively.\nSo, let’s take a look at footwork with elbows.","docId":"17 Footwork pri lakťoch.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"17 Footwork pri lakťoch.props"},{"sk-SK":"Poďme na ďalšiu kapitolu!","en-US":"Another skill added to your toolbox!","docId":"17 Footwork pri lakťoch.quote"},{"sk-SK":"","en-US":"17 Jumping knee","docId":"17 Jumping knee"},{"sk-SK":"","en-US":"Jumping knees are very similar to Procházka's knees, but this time you push off from just one foot, allowing the knee to cover more distance.","docId":"17 Jumping knee.desc"},{"sk-SK":"","en-US":"none","docId":"17 Jumping knee.props"},{"sk-SK":"","en-US":"You push off from just one foot.","docId":"17 Jumping knee.quote"},{"en-US":"","sk-SK":"17 Obrana voči chytaniu: Odtipovanie","docId":"17 Obrana voči chytaniu: Odtipovanie"},{"en-US":"","sk-SK":"Ako sa brániť, keď vám niekto chytí roundkick? Jednou z možností je odtipovanie. Robíme ho najmä vtedy ak naše koleno po dopade kopu je vytočené smerom do šikma hore. ","docId":"17 Obrana voči chytaniu: Odtipovanie.desc"},{"en-US":"","sk-SK":"sparing partner, rukavice, holene","docId":"17 Obrana voči chytaniu: Odtipovanie.props"},{"en-US":"","sk-SK":"Výborne, ďalšia znalosť v tebe!","docId":"17 Obrana voči chytaniu: Odtipovanie.quote"},{"sk-SK":"17. Priskočené kolená","en-US":"","docId":"17. Priskočené kolená"},{"en-US":"","sk-SK":"Priskočené kolená sú veľmi podobné Procházkovým kolenám, no tentoraz sa odrážate len z jednej nohy a koleno by tým pádom malo preletieť väčšiu vzdialenosť.\n\n\n ","docId":"17. Priskočené kolená.desc"},{"sk-SK":"žiadne","en-US":"","docId":"17. Priskočené kolená.props"},{"sk-SK":"Odrážate sa len z jednej nohy.","en-US":"","docId":"17. Priskočené kolená.quote"},{"sk-SK":"18 Footwork pri zadnom lowkicku","en-US":"18 Footwork: Rear leg lowkick","docId":"18 Footwork pri zadnom lowkicku"},{"sk-SK":"Zadný lowkick sa dá kopnúť zle, dobre a lepšie. Zle, keď nevytáčate stojnú nohu,\nDobre, keď ju vytáčate\nA ešte lepšie, keď k tomu pridáte správny footwork. \n\nA my sa naň pozrieme v tomto videu.","en-US":"A rear lowkick can be thrown badly, well, or even better. It’s bad when you don’t turn your standing foot, good when you do turn it, and even better when you add proper footwork.\n\nAnd that’s exactly what we’ll look at in this video.","docId":"18 Footwork pri zadnom lowkicku.desc"},{"sk-SK":"žiadne","en-US":"boxing bag","docId":"18 Footwork pri zadnom lowkicku.props"},{"sk-SK":"Footwork pri lowkickoch máme zmáknutý, poďme na ďalšiu kapitolu!","en-US":"Another move mastered!","docId":"18 Footwork pri zadnom lowkicku.quote"},{"en-US":"","sk-SK":"18 Obrana voči chytaniu: Pretočenie","docId":"18 Obrana voči chytaniu: Pretočenie"},{"en-US":"","sk-SK":"Pretočenie je jednou z obrán, keď mi sparing chytí nohu. Využívaj ho najmä vtedy, keď po dopade roundkicku tvoje koleno smeruje doboku. (ak smeruje hore do šikma, využi radšej odtipovanie)","docId":"18 Obrana voči chytaniu: Pretočenie.desc"},{"en-US":"","sk-SK":"sparing partner, rukavice, holene","docId":"18 Obrana voči chytaniu: Pretočenie.props"},{"en-US":"","sk-SK":"Poďme ďalej!","docId":"18 Obrana voči chytaniu: Pretočenie.quote"},{"sk-SK":"18. Tipy","en-US":"18 Teeps","docId":"18. Tipy"},{"sk-SK":"Tipy slúžia na kontrolovanie vzdialenosti od súpera. \nSú to kopy priamo pred seba. Môžete ich mieriť na úroveň brucha alebo na hlavu.\n\nTipy kopete poduštičkami na chodidle, nie prstami, pretože tie si môžete zlomiť. \n\nPokrčíte nohu v kolene a následne kopnete tip pred seba. Potom nohu pokrčíte a vrátite sa do postoja. \n\nSekáte rukami. ","en-US":"Teep kicks are used to control distance from your opponent.\nThey’re straight kicks aimed directly forward — usually targeting the midsection or the head.\n\nYou kick with the ball of the foot, not the toes —\nbecause using your toes can lead to injury or even fractures.\n\nThe movement:\nLift your knee, extend the leg forward to strike, then bend the knee again and return to your stance.\n\nMake sure to swing your arms as you kick — this helps with balance and power.","docId":"18. Tipy.desc"},{"en-US":"","sk-SK":"žiadne","docId":"18. Tipy.props"},{"sk-SK":"Tipy nekopete prstami, lebo si ich môžete zlomiť.","en-US":"🦶 Teep with control. Kick with purpose.","docId":"18. Tipy.quote"},{"sk-SK":"19 Footwork pri zadnom roundkicku a highkicku","en-US":"19 Footwork: Rear Roundkick and Highkick","docId":"19 Footwork pri zadnom roundkicku a highkicku"},{"sk-SK":"Zadný roundkick a zadný highkick sú veľmi podobné kopy, akurát sa mieria na inú časť tela. \n\nAle footwork je vlastne totožný, preto sa v tomto videu dozvieme o oboch :)","en-US":"The rear roundkick and rear highkick are very similar kicks — the only difference is they target different parts of the body.\n\nBut the footwork is basically the same, so in this video, we’ll cover both.","docId":"19 Footwork pri zadnom roundkicku a highkicku.desc"},{"sk-SK":"none","en-US":"none","docId":"19 Footwork pri zadnom roundkicku a highkicku.props"},{"sk-SK":"Super! Ďalšia znalosť v tebe!","en-US":"You’ve gained another skill!","docId":"19 Footwork pri zadnom roundkicku a highkicku.quote"},{"en-US":"","sk-SK":"19 Obrana voči chytaniu: Vyskočenie na súpera","docId":"19 Obrana voči chytaniu: Vyskočenie na súpera"},{"en-US":"","sk-SK":"Keď ti niekto chytí roundkick, takisto môžeš naňho aj vyskočiť. Dôležité je smerovať pred vyskočením koleno dole a poriadne sa zaprieť holeňou o telo sparinga.","docId":"19 Obrana voči chytaniu: Vyskočenie na súpera.desc"},{"en-US":"","sk-SK":"sparing partner, rukavice, holene","docId":"19 Obrana voči chytaniu: Vyskočenie na súpera.props"},{"en-US":"","sk-SK":"Ďalšia znalosť v tebe!","docId":"19 Obrana voči chytaniu: Vyskočenie na súpera.quote"},{"sk-SK":"19. Priskočené tipy","en-US":"Teep variations ","docId":"19. Priskočené tipy"},{"sk-SK":"Technicky náročnejšie tipy no za to, sú rýchlejšie a silnejšie. \n\nVšeobecne sú tipy najmä obranná technika, ktorou kontrolujete vzdialenosť od súpera. No viete ju použiť aj ako útočnú a to napríklad takto. \n\nAk zvládnete všetky kroky správneho priskočeného tipu, snažte sa nezasekávať v nejakej fáze ale plynulo prejsť až do kopnutia. ","en-US":"These teeps are technically more demanding —\nbut they’re also faster and more powerful.\n\nIn general, teeps are considered a defensive technique,\nused to control distance and keep your opponent away.\nBut they can also be used offensively — like this.\n\nOnce you’ve mastered all the steps of a proper jumping teep,\nmake sure you don’t get stuck in any phase.\nFocus on flowing smoothly through the entire motion — all the way into the kick.","docId":"19. Priskočené tipy.desc"},{"sk-SK":"žiadne","en-US":"","docId":"19. Priskočené tipy.props"},{"sk-SK":"Priskočené tipy sú silnejšie ako tie klasické.","en-US":"⚡ Speed, power, flow. That’s the jumping teep.","docId":"19. Priskočené tipy.quote"},{"en-US":"1st part","sk-SK":"1. časť","docId":"1st part"},{"sk-SK":"2 + 4ka","en-US":"2 + 4 punch combination","docId":"2 + 4ka"},{"sk-SK":"Udierate po sebe dvojku (predný direkt a zadný direkt) a štvorku (predný direkt, zadný direkt, predný hák a zadný direkt). Dajte si medzi dvojkou a štvorkou kratšiu pauzu. \n\nVytáčajte bedrá a nohy. Nenavažujte sa dopredu na prednú nohu, ťažisko zostáva v strede.\n\nDirekty udierajte po priamke, háky po oblúku.","en-US":"Punch in sequence: A two-punch combination (front jab and rear cross), followed by a four-punch combination (front jab, rear cross, lead hook, and rear cross).\n\nTake a short pause between the two-punch and four-punch combinations.\n\nRotate your hips and legs as you punch. Avoid leaning forward onto your front foot—keep your center of gravity balanced in the middle.\n\nRemember: punch straight on for the jabs and cross, and use an arc for the hooks.","docId":"2 + 4ka.desc"},{"sk-SK":"Naskenujte QR kód na počítači nižšie.","en-US":"2. Scan the QR code on the computer below","docId":"2. Scan the QR code on the computer below"},{"sk-SK":"2. kolo","en-US":"Round 2","docId":"2. kolo"},{"en-US":"","sk-SK":"Toto je tvoja kombinácia na 5. týždeň. \n1. kolo: predný direkt, zadný direkt, úhyb zadný direkt\n2. kolo: + predný roundkick\n3. kolo: + zadný direkt  a predný hák\n4. kolo: na lapách: + znesiem, predný hák a zadný direkt; na mechu: + úhyb, predný hák a zadný direkt\n5. kolo: + predný roundkick\n\n\nNezabudni sa pri tom natočiť a označiť @muaythai.app na Instagrame 💪","docId":"2. kolo.desc"},{"en-US":"","sk-SK":"bandáže, rukavice, lapy a lapár alebo mech","docId":"2. kolo.props"},{"en-US":"","sk-SK":"3. kolo je pred tebou!","docId":"2. kolo.quote"},{"sk-SK":"2. týždeň","en-US":"2nd week","docId":"2. týždeň"},{"sk-SK":"20 Footwork pri zadnom kolene","en-US":"20 Footwork: Rear knee","docId":"20 Footwork pri zadnom kolene"},{"sk-SK":"Možno sa zdá, že jediná dôležitá noha je tá, ktorá kope, no opak je pravdou. Nemenej podstatnú robotu vykonáva aj noha, na ktorej pri kope stojíme. A na ňu si posvietime v tomto tutoriáli.","en-US":"t might seem like the only important leg is the one doing the kick, but the truth is the opposite. The standing leg plays just as crucial a role when kicking — and we’ll shine a light on it in this tutorial.","docId":"20 Footwork pri zadnom kolene.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"20 Footwork pri zadnom kolene.props"},{"sk-SK":"Napreduješ rýchlo. Skvelé :)","en-US":"You’re progressing fast. Awesome! ","docId":"20 Footwork pri zadnom kolene.quote"},{"en-US":"","sk-SK":"20 Obrana voči stene","docId":"20 Obrana voči stene"},{"en-US":"","sk-SK":"Čo robiť, keď ti v sparingu niekto stále zdvíha stenu? Môžeš kopnúť do druhej nohy, potiahnuť stenu a dokonca aj zhodiť sparinga. Tak sa poďme na to pozrieť. ","docId":"20 Obrana voči stene.desc"},{"en-US":"","sk-SK":"sparing partner, rukavice, holene","docId":"20 Obrana voči stene.props"},{"en-US":"","sk-SK":"Pecka, ideme ďalej!","docId":"20 Obrana voči stene.quote"},{"sk-SK":"20. Strihnuté tipy","en-US":"Scissor teep","docId":"20. Strihnuté tipy"},{"sk-SK":"Biomechanika strihnutých tipov je úplne rovnaká ako pri strihnutých kolenách, len pri tipoch vystierate nohu. \n\nTipy sú silnejšie a viete ich dokopnúť vyššie. \n\nSnažte sa sekať až pri dopadne tipu, nie skôr.","en-US":"The biomechanics of scissor teeps are exactly the same as with scissor knees —\nthe only difference is that you're extending your leg instead of driving the knee.\n\nScissor teeps are more powerful and allow you to reach higher targets.\n\nMake sure to swing your arms at the moment of impact, not before.","docId":"20. Strihnuté tipy.desc"},{"en-US":"","sk-SK":"žiadne","docId":"20. Strihnuté tipy.props"},{"sk-SK":"Strihnuté tipy sú silnejšie a viete ich dokopnúť vyššie.","en-US":"✂️ Same motion, different weapon. Turn knees into teeps.","docId":"20. Strihnuté tipy.quote"},{"sk-SK":"21 Footwork pri prednom lowkicku","en-US":"21 Lead lowkick","docId":"21 Footwork pri prednom lowkicku"},{"sk-SK":"Možno sa to nezdá, ale správny footwork pred predným lowkickom vie zvýšiť silu vášho kopu a zároveň si viete ochrániť aj vaše koleno. \n\nVšetko je to o hraní sa so vzdialenosťou - prikračovanie prekračovanie a dokonca si môžete aj preskakovať. \n\nViac vo videu :)","en-US":"It might not seem like it, but proper footwork before a lead lowkick can boost your kicking power and help protect your knee.\n\nIt’s all about playing with distance — stepping in, stepping over, and even hopping through.\n\nLearn more in the video!","docId":"21 Footwork pri prednom lowkicku.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"21 Footwork pri prednom lowkicku.props"},{"sk-SK":"Ďalšia vedomosť v tebe :)","en-US":"You’ve gained another skill!","docId":"21 Footwork pri prednom lowkicku.quote"},{"sk-SK":"21. Lowkicky","en-US":"Lowkicks","docId":"21. Lowkicky"},{"sk-SK":"Lowkicky sú oblúkové kopy, ktoré mierite na stehno súpera. \n\nKopete holeňou alebo prepnutým nartom, nie uvoľneným nartom alebo prstami, pretože si ich môžete zlomiť. \n\n1. najprv si pripravíte stojnú nohu - vytočíte ju \n2. kopete lowkick, pri ktorom znížite vaše ťažisko. \n\nPri prednom lowkicku si môžem prikročiť, prekročiť alebo preskočiť a potom kopať lowkick. \n\nLowkick musíte kopať tak, že sa nemôže od mechu odraziť, no ako keby chcete mech pretnúť. ","en-US":"Low kicks are arcing strikes aimed at your opponent’s thigh.\n\nYou kick with your shin or a fully extended instep —\nnever with a relaxed foot or toes, as that could lead to injury.\n\nHere’s the basic breakdown:\n\n1️⃣ Start by turning your supporting foot — this prepares your hips for proper rotation.\n2️⃣ Then throw the low kick, lowering your center of gravity as you strike.\n\nFor front low kicks, you can step in, cross step, or jump switch before you kick —\ndepending on distance and timing.\n\nWhen you kick the bag, don’t let your leg bounce off —\nyour goal is to cut through the target, as if you want to split it in half.","docId":"21. Lowkicky.desc"},{"sk-SK":"žiadne","en-US":"","docId":"21. Lowkicky.props"},{"sk-SK":"Lowkicky mierite na stehno súpera.","en-US":"🌀 Rotation is power. Use it.","docId":"21. Lowkicky.quote"},{"en-US":"","sk-SK":"22 Fejkový tip","docId":"22 Fejkový tip"},{"en-US":"","sk-SK":"Ďalšia super finta, ako oklamať sparinga, ak vám neustále blokuje vaše roundkicky: fejkový tip. Pri tomto kope máš koleno vytočené do šikma hore von (na videu uvidíš). ","docId":"22 Fejkový tip.desc"},{"en-US":"","sk-SK":"sparing partner, rukavice, holene","docId":"22 Fejkový tip.props"},{"en-US":"","sk-SK":"Ďalšia vedomosť v tebe!","docId":"22 Fejkový tip.quote"},{"sk-SK":"22 Footwork pri prednom roundkicku a highkicku","en-US":"22 Lead roundkick and highkick","docId":"22 Footwork pri prednom roundkicku a highkicku"},{"sk-SK":"Predný roundkick a predný highkick sú veľmi podobné kopy, preto si ich zhrnieme do jedného videa. \n\nMôžeme pri nich preskakovať alebo prekračovať, znova- všetko závisí od vašej vzdialenosti.","en-US":"The lead roundkick and lead highkick are very similar kicks, so we’ll cover them together in one video.\n\nYou can either hop through or step over when using them — again, it all depends on your distance.","docId":"22 Footwork pri prednom roundkicku a highkicku.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"22 Footwork pri prednom roundkicku a highkicku.props"},{"sk-SK":"Ďalšia znalosť v tebe :)","en-US":"You’ve gained another skill!","docId":"22 Footwork pri prednom roundkicku a highkicku.quote"},{"sk-SK":"Roundkicky","en-US":"Roundkicks","docId":"22. Roundkicky"},{"en-US":"Roundkicks are arcing kicks aimed at the area between the hips (excluding the hips themselves) and the shoulders — including the ribs.\n\nThis is one of the most iconic kicks in Muay Thai.\n\nWhen throwing a roundkick, your supporting foot should be on the ball (toe) and rotate outward,\nwith the heel almost pointing toward your opponent.\n\nOne of the biggest mistakes is not turning the supporting foot —\nwhich can lead to serious knee injuries.\n\nDon’t stick your butt out — instead, focus on lifting your body upward with the kick,\nand of course, swing the correct arm for balance and power.","sk-SK":"Roundkicky sú oblúkové kopy, ktoré mierite na oblasť medzi bedrami (okrem bedier) a ramenami (vrátane rebier). \n\nJe to najtypickejší kop thajského boxu. \n\nPri roundkickoch stojná noha ide na špičku a vytáča sa tak, že päta skoro smeruje k súperovi. \n\nNajväčšou chybou je nevytáčanie tejto nohy, môžete si tak vážne poraniť koleno.\n\nZadok nie je vypučený, snažte sa pri kope vyťahovať do výšky a samozrejme sekať správnou rukou. ","docId":"22. Roundkicky.desc"},{"sk-SK":"žiadne","en-US":"","docId":"22. Roundkicky.props"},{"sk-SK":"Pri zlej technike si môžete vážne poraniť koleno.","en-US":"🦵 Turn the foot. Slice with the shin.","docId":"22. Roundkicky.quote"},{"sk-SK":"23 Footwork pri prednom tipe","docId":"23 Footwork pri prednom tipe"},{"sk-SK":"Predný tip a jeho footwork. To je téma tohto tutoriálu.\n\nČo sa dá s tipom robiť? \nMôžete si prikročiť, prekročiť, priskočiť, preskočiť, strihnúť... môžností je veľa a my sa dnes pôjdeme na ne pozrieť :)","docId":"23 Footwork pri prednom tipe.desc"},{"sk-SK":"žiadne","docId":"23 Footwork pri prednom tipe.props"},{"sk-SK":"Ďalšia vedomosť v tebe :)","docId":"23 Footwork pri prednom tipe.quote"},{"en-US":"","sk-SK":"23 Zadný roundkick: fejkovanie bedra","docId":"23 Zadný roundkick: fejkovanie bedra"},{"en-US":"","sk-SK":"Ak ti sparing blokuje tvoj zadný roundkick. Vyskúšaj fejkovanie bedra. To znamená, že naznačíš váš zadný roundkick a donútiš tvojhosparinga spraviť reakciu - v našom ideálnom prípade stenu. V tom momente ako mu noha zo steny už bude padať, je čas kopnúť náš roundkick.","docId":"23 Zadný roundkick: fejkovanie bedra.desc"},{"en-US":"","sk-SK":"sparing partner, rukavice, holene","docId":"23 Zadný roundkick: fejkovanie bedra.props"},{"en-US":"","sk-SK":"Super. Vieš niečo nové!","docId":"23 Zadný roundkick: fejkovanie bedra.quote"},{"sk-SK":"23. Highkicky","en-US":"Highkicks","docId":"23. Highkicky"},{"sk-SK":"Highkicky sú oblúkové kopy, ktoré mierite na úroveň hlavy. \nKopete ich úplne rovnako ako roundkicky, no mierite ich vyššie.","en-US":"High kicks are arcing kicks aimed at the head level.\nThey’re performed exactly like roundkicks —\nthe only difference is that you aim higher.","docId":"23. Highkicky.desc"},{"sk-SK":"žiadne","en-US":"","docId":"23. Highkicky.props"},{"sk-SK":"Highkicky mierite na úroveň hlavy.","en-US":"💥 High risk, high reward — that’s the highkick.","docId":"23. Highkicky.quote"},{"en-US":"","sk-SK":"24 Finta roundkick- direkt","docId":"24 Finta roundkick- direkt"},{"en-US":"","sk-SK":"Roundkick - direkt finta slúži na oklamanie súpera. Tentoraz náš roundkick funguje ako \"zástera\" pred tým, ako hodíme náš direkt. Sparing ti môže chytať nohu, robiť stenu alebo len zrážať, funguje to stále. Dôležité je vymerať si správnu vzdialenosť","docId":"24 Finta roundkick- direkt.desc"},{"en-US":"","sk-SK":"sparing partner, rukavice, holene","docId":"24 Finta roundkick- direkt.props"},{"en-US":"","sk-SK":"Ďalšia znalosť v tebe!","docId":"24 Finta roundkick- direkt.quote"},{"sk-SK":"24 Footwork pri prednom kolene","en-US":"24 Lead knee","docId":"24 Footwork pri prednom kolene"},{"sk-SK":"S footworkom pri prednom kolene sa vieme tiež krásne vyhrať. \nPrikročenie, prekročenie preskočenie... \nmožností je veľa. \nPoďme teda na video.","en-US":"We can also have a lot of fun with footwork when using the lead knee.\nStepping in, stepping over, hopping through…\nthere are so many options.\nLet’s jump into the video!","docId":"24 Footwork pri prednom kolene.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"24 Footwork pri prednom kolene.props"},{"sk-SK":"Ďalšia vedomosť v tebe :)","en-US":"Another skill added to your toolbox!","docId":"24 Footwork pri prednom kolene.quote"},{"sk-SK":"24. Bočný lakeť","en-US":"Side elbow","docId":"24. Bočný lakeť"},{"sk-SK":"Bočný lakeť udierate špičkou lakťa alebo predlaktím. \n\nRameno, lakeť a päsť je na jednej úrovni, pričom lakeť máte ohnutý čo najviac ako sa vám dám. \n\nMôžete si predstaviť, že musíte držať tanier a nemôže vám spadnúť - teda nemôžete dať lakeť ani moc hore ani dole a takisto nemôžete mať veľký uhol v lakti. \n\nDruhá ruka musí chrániť hlavu.","en-US":"The horizontal elbow is delivered with the tip of the elbow or the forearm.\n\nYour shoulder, elbow, and fist should be aligned horizontally,\nand your elbow bent as tightly as possible.\n\nImagine you’re balancing a plate on your arm —\nyou can’t let it fall, which means the elbow shouldn’t go too high or too low,\nand the angle in your elbow should stay tight — not wide or lazy.\n\nYour other hand must protect your head at all times.","docId":"24. Bočný lakeť.desc"},{"en-US":"","sk-SK":"žiadne","docId":"24. Bočný lakeť.props"},{"sk-SK":"Lakeť udierate špičkou lakťa alebo predlaktím","en-US":"💢 Tight angle. Sharp edge. Slice clean.","docId":"24. Bočný lakeť.quote"},{"sk-SK":"25 Footwork pri stenách","en-US":"25 Footwork: The Wall","docId":"25 Footwork pri stenách"},{"sk-SK":"Steny sú základnou obranou voči lowkickom a roundkickom. A ako pracovať s nohami pri tejto obrane sa dozviete v tomto tutoriáli.","en-US":"The wall is a fundamental defense against lowkicks and roundkicks. And how to work with your footwork during this defense — you’ll learn in this tutorial.","docId":"25 Footwork pri stenách.desc"},{"sk-SK":"shin guards, sparring partner","en-US":"sparring partner","docId":"25 Footwork pri stenách.props"},{"sk-SK":"Super! Ďalšia znalosť v tebe!","en-US":"Another skill added to your toolbox!","docId":"25 Footwork pri stenách.quote"},{"sk-SK":"25. Lakeť zdola","en-US":"Spear elbow","docId":"25. Lakeť zdola"},{"sk-SK":"Lakeť zdola môžete udierať dvoma spôsobmi. Prvý spôsob sa podobá takému presekávaniu súpera, pretože sa snažím udrieť špičkou lakťa a som na bližšiu vzdialenosť. \n\nDruhý spôsob sa viac podobá na úder. Snažte sa súpera zasiahnuť predlaktím. \n\nDruhá ruka neustále chráni hlavu.","en-US":"The spear elbow can be thrown in two ways.\n\nThe first version is more like a slicing motion,\nwhere you try to strike with the tip of the elbow — used at close range.\n\nThe second version is more like a punch,\nwhere you aim to hit with the forearm rather than the point of the elbow.\n\nIn both cases, your other hand must stay up to protect your head at all times.","docId":"25. Lakeť zdola.desc"},{"sk-SK":"žiadne","en-US":"","docId":"25. Lakeť zdola.props"},{"sk-SK":"Sú dva spôsoby udierania lakťa zdola","en-US":"💥 Chop or strike — choose your weapon.","docId":"25. Lakeť zdola.quote"},{"sk-SK":"26 Footwork pri povolení","en-US":"26 Lowkick defense","docId":"26 Footwork pri povolení"},{"sk-SK":"Footwork pri povolení je veľmi dôležitý. Základom nie je len sa uhnúť súperovmu kopu ale takisto aj vrátiť nejakú kontru. A musí to byť rýchle, pretože vám súper utečie. Viac vo videu.","en-US":"Footwork during the release is very important. The key is not just to avoid the opponent’s kick, but also to return a counter. And it has to be fast — or your opponent will escape. Learn more in the video.","docId":"26 Footwork pri povolení.desc"},{"sk-SK":"rukavice, holene, sparing partner","en-US":"shin guards, sparring partner","docId":"26 Footwork pri povolení.props"},{"sk-SK":"Ďalšia znalosť v tebe :)","en-US":"You’ve gained another skill!","docId":"26 Footwork pri povolení.quote"},{"sk-SK":"26. Lakeť zhora","en-US":"Rotating elbow","docId":"26. Lakeť zhora"},{"sk-SK":"Lakeť zhora mne osobne veľmi pripomína plavecký štýl kraul. Najprv lakeť zdvihnete hore a potom seknete dole s tým, že ukazujete lopatku. ","en-US":"The rotating elbow reminds me a lot of the freestyle swimming stroke.\n\nFirst, you lift the elbow up,\nand then you chop down,\nshowing your shoulder blade as you swing through the strike.","docId":"26. Lakeť zhora.desc"},{"en-US":"","sk-SK":"žiadne","docId":"26. Lakeť zhora.props"},{"sk-SK":"Lakeť zhora udierate podobne ako keď plávate kraula.","en-US":"🧠 Precision in the lift. Power in the drop.","docId":"26. Lakeť zhora.quote"},{"sk-SK":"27 Footwork pri úhyboch","en-US":"27 Slips","docId":"27 Footwork pri úhyboch"},{"sk-SK":"Pri úhyboch môžeme uhlovať nášho súpera, čo je skvelý spôsob, ako sa ubrániť a pripraviť si vhodnú pozíciu na kontru. A ako to spraviť, sa dozvieme v tomto tutoriáli.","en-US":"When slipping, we can angle our opponent — it’s a great way to defend and set up the perfect position for a counter. And how to do it? You’ll find out in this tutorial.","docId":"27 Footwork pri úhyboch.desc"},{"sk-SK":"sparing partner, rukavice","en-US":"boxing gloves, sparring partner","docId":"27 Footwork pri úhyboch.props"},{"sk-SK":"Ďalšia znalosť v tebe :)","en-US":"You’ve gained another skill!","docId":"27 Footwork pri úhyboch.quote"},{"sk-SK":"28 Footwork pri úhyboch 2","en-US":"28 Slips 2","docId":"28 Footwork pri úhyboch 2"},{"sk-SK":"Tento tutoriál ešte viac rozvíja vaše vedomosti pri úhyboch. Naučíte sa tu kontrovať z uhla tak, aby vaša kontra (úder) bola silná a efektívna :). ","en-US":"This tutorial takes your slipping skills even further. You’ll learn how to counter from an angle so that your counter strike is strong and effective.","docId":"28 Footwork pri úhyboch 2.desc"},{"sk-SK":"sparing partner, rukavice","en-US":"boxing gloves, sparring partner","docId":"28 Footwork pri úhyboch 2.props"},{"sk-SK":"Ďalšia znalosť v tebe! :)","en-US":"Another skill added to your toolbox!","docId":"28 Footwork pri úhyboch 2.quote"},{"sk-SK":"29 Kombinácia v pohybe 4","en-US":"29 Combo in motion 4","docId":"29 Kombinácia v pohybe 4"},{"sk-SK":"Kombinácia v pohybe 4:\nPredný direkt \núhyb\npredná direkt, zadný direkt\núhyb\nzadný direkt \n\nPoďme na to :)","en-US":"Moving Combination 4:\nJab\nSlip\nJab, Cross\nSlip\nCross\n\nLet’s go!","docId":"29 Kombinácia v pohybe 4.desc"},{"sk-SK":"sparing partner, rukavice","en-US":"sparring partner, boxing gloves","docId":"29 Kombinácia v pohybe 4.props"},{"sk-SK":"Ďalšia znalosť v tebe :)","en-US":"You’ve gained another skill!","docId":"29 Kombinácia v pohybe 4.quote"},{"en-US":"2nd part","sk-SK":"2. časť","docId":"2nd part"},{"sk-SK":"3 +5ka","en-US":"3 + 5 punch combination","docId":"3 +5ka"},{"sk-SK":"Udierate po sebe trojku (predný direkt, zadný direkt, predný hák) a päťku (predný direkt, zadný direkt, predný hák, zadný direkt a predný hák). Dajte si medzi trojkou a päťkou kratšiu pauzu. \n\nVytáčajte bedrá a nohy. Nenavažujte sa dopredu na prednú nohu, ťažisko zostáva v strede.\n\nDirekty udierajte po priamke, háky po oblúku.","en-US":"Punch in sequence: A three-punch combination (front jab, rear cross, lead hook), followed by a five-punch combination (front jab, rear cross, lead hook, rear cross, and lead hook).\n\nTake a short pause between the three-punch and five-punch combinations.\n\nRotate your hips and legs as you punch. Avoid leaning forward onto your front foot—keep your center of gravity balanced in the middle.\n\nRemember: punch straight on for the jabs and cross, and use an arc for the hooks.","docId":"3 +5ka.desc"},{"en-US":"3 punch combos + core and thighs","sk-SK":"3kové kombá + stred tela a stehná","docId":"3 punch combos + core and thighs"},{"en-US":"Today, we'll go through 3 technique combinations: the three, the new three, and the reverse three.\n\nAt the end, your abs and thighs will get a workout too, as you'll be holding a specially modified plank.\n\nIf you have any issues with the technique, you can find HOW TO... in the MENU, where you can learn the correct form.","sk-SK":"Dnes si prejdeme 3 technikové kombinácie.\nTrojka, nová trojka a opačná trojka. \n\nNa konci si zamaká aj vaše bruško a stehná, pretože budete držať v špeciálne upravenom planku. \n\nAk by ste mali problém s technikou, v MENU nájdete TUTORIÁLY, v ktorých sa dozviete správnú techniku. ","docId":"3 punch combos + core and thighs.desc"},{"en-US":"none","sk-SK":"žiadne","docId":"3 punch combos + core and thighs.props"},{"en-US":"The only bad workout is the one that didn’t happen.","sk-SK":"ediný zlý tréning je ten, ktorý sa nestal.","docId":"3 punch combos + core and thighs.quote"},{"sk-SK":"Po dokončení lekcie klepnite na „Označiť ako dokončené“.","en-US":"3. When you have finished the class tap the “Mark Complete”","docId":"3. When you have finished the class tap the “Mark Complete”"},{"sk-SK":"3. kolo","en-US":"Round 3","docId":"3. kolo"},{"en-US":"","sk-SK":"Toto je tvoja kombinácia na 5. týždeň. \n1. kolo: predný direkt, zadný direkt, úhyb zadný direkt\n2. kolo: + predný roundkick\n3. kolo: + zadný direkt  a predný hák\n4. kolo: na lapách: + znesiem, predný hák a zadný direkt; na mechu: + úhyb, predný hák a zadný direkt\n5. kolo: + predný roundkick\n\n\nNezabudni sa pri tom natočiť a označiť @muaythai.app na Instagrame 💪","docId":"3. kolo.desc"},{"en-US":"","sk-SK":"bandáže, rukavice, lapy a lapár alebo mech","docId":"3. kolo.props"},{"en-US":"","sk-SK":"Poďme do 4. kola!","docId":"3. kolo.quote"},{"sk-SK":"3. týždeň","en-US":"Week 3","docId":"3. týždeň"},{"sk-SK":"30 Footwork - ducking","en-US":"30 Footwork - ducking","docId":"30 Footwork - ducking"},{"sk-SK":"Duckingy slúžia ako obrana voči hákom. Pri duckingoch sa snažíte sparingov hák podliezať, dáte sa do mierneho podrepu a vaša hlava opisuje písmeno U. \n\nPri footworku si dávajte pozor, aby ste vždy najprv rozširovali postoj a potom ho skracovali a aby to bolo do smeru duckingu. \n\nKeď vám pôjde footwork, môžete pridať váš kontrovací hák.","en-US":"Duckings are used as defense against hooks. When ducking, you try to slip under your sparring partner’s hook — you go into a slight squat, and your head moves in a U-shape.\n\nWhen working on footwork, make sure you always widen your stance first and then shorten it, following the direction of the ducking.\n\nOnce you’ve got the footwork down, you can add your counter hook.","docId":"30 Footwork - ducking.desc"},{"sk-SK":"sparing partner, rukavice","en-US":"sparring partner, boxing gloves","docId":"30 Footwork - ducking.props"},{"sk-SK":"Ďalšia znalosť v tebe :)","en-US":"Another skill added to your toolbox!","docId":"30 Footwork - ducking.quote"},{"sk-SK":"30 minútovka intenzívneho thajského boxu","en-US":"A 30-minute session of intense Muaythai","docId":"30 minútovka intenzívneho thajského boxu"},{"sk-SK":"30 minút len ty a tvoj pot. Vychutnaj si tento workoutík. Zhoria ti stehná a do toho si dáš ešte drily kombinácií. Ak chceš tréning sťažiť, zober si ešte 1kg činky (alebo pollitrovky vody) a trénuj kombinácie so záťažou.","en-US":"30 minutes, just you and your sweat. Enjoy this workout. Your thighs will burn, and on top of that, you'll hit some combination drills. If you want to make the training more challenging, grab 1kg dumbbells (or half-liter water bottles) and practice the combinations with added weight.","docId":"30 minútovka intenzívneho thajského boxu.desc"},{"sk-SK":"1kg činky (nie sú povinnosť ale spestria tréning)","en-US":"1kg dumbbells (not mandatory, but they'll spice up the training)","docId":"30 minútovka intenzívneho thajského boxu.props"},{"sk-SK":"Super, ďalší workout odmakaný 👊!","en-US":"Awesome, another workout smashed 👊!","docId":"30 minútovka intenzívneho thajského boxu.quote"},{"en-US":"30s - one partner","sk-SK":"30s robí jeden z dvojice","docId":"30s - one partner"},{"sk-SK":"31 Kombinácia v pohybe 5","en-US":"31 Combination in motion 5","docId":"31 Kombinácia v pohybe 5"},{"sk-SK":"Posledná kombinácia v pohybe v tomto tutoriáli. Tentoraz spojíme duckingy s boxovaním a footworkom. Enjoy :)","en-US":"The last moving combination in this tutorial. This time, we’ll combine ducking with boxing and footwork. Enjoy! 😊","docId":"31 Kombinácia v pohybe 5.desc"},{"sk-SK":"sparing partner, rukavice","en-US":"boxing gloves, sparring partner","docId":"31 Kombinácia v pohybe 5.props"},{"sk-SK":"Výborne, zdvládol/zvládla si ďalší tutoriál! :)","en-US":"Great job, you’ve completed another tutorial! ","docId":"31 Kombinácia v pohybe 5.quote"},{"en-US":"3ka","sk-SK":"3ka","docId":"3PUNCH COMBINATION"},{"en-US":"3punch combination","sk-SK":"3ka","docId":"3punch combination"},{"en-US":"The \"Three-Punch Combination\" consists of:\n\n1. front jab\n2. rear cross\n3. lead hook\n\nAfter throwing these three punches, take a short break, then continue with the next combination.\n\nRemember to punch straight on for the jabs and cross, and use an arc for the hooks.","sk-SK":"Trojka je kombinácia, ktorá sa skladá z:\n1. predného direktu\n2. zadného direktu\n3. predného háku. \n\nPo troch úderoch si dajte kratšiu pauzu a pokračujte ďalšou kombináciou. \n\nMyslite na to, aby ste direkty udierali po priamke a háky po oblúku. ","docId":"3punch combination.desc"},{"en-US":"3rd part","sk-SK":"3. časť","docId":"3rd part"},{"sk-SK":"4. kolo","en-US":"","docId":"4. kolo"},{"en-US":"","sk-SK":"Toto je tvoja kombinácia na 5. týždeň. \n1. kolo: predný direkt, zadný direkt, úhyb zadný direkt\n2. kolo: + predný roundkick\n3. kolo: + zadný direkt  a predný hák\n4. kolo: na lapách: + znesiem, predný hák a zadný direkt; na mechu: + úhyb, predný hák a zadný direkt\n5. kolo: + predný roundkick\n\n\nNezabudni sa pri tom natočiť a označiť @muaythai.app na Instagrame 💪","docId":"4. kolo.desc"},{"en-US":"","sk-SK":"bandáže, rukavice, lapy a lapár alebo mech","docId":"4. kolo.props"},{"en-US":"","sk-SK":"A poďme do posledného kola!","docId":"4. kolo.quote"},{"sk-SK":"4. týždeň","en-US":"4th week","docId":"4. týždeň"},{"sk-SK":"4ka","en-US":"4 punch combination","docId":"4ka"},{"sk-SK":"Štvorka je kombinácia, ktorá sa skladá z:\n1. predného direktu\n2. zadného direktu\n3. predného háku. \n4. zadného direktu\n\nPo kombinácii si dajte kratšiu pauzu a pokračujte ďalšou kombináciou. \n\nMyslite na to, aby ste direkty udierali po priamke a háky po oblúku. ","en-US":"The \"Four-Punch Combination\" consists of:\n\n1. front jab\n2. rear cross\n3. lead hook\n4. rear cross\n\nAfter completing this combination, take a short break, then continue with the next combination.\n\nRemember to punch straight on for the jabs and cross, and use an arc for the hooks.","docId":"4ka.desc"},{"sk-SK":"5. kolo","en-US":"","docId":"5. kolo"},{"en-US":"","sk-SK":"Toto je tvoja kombinácia na 5. týždeň. \n1. kolo: predný direkt, zadný direkt, úhyb zadný direkt\n2. kolo: + predný roundkick\n3. kolo: + zadný direkt  a predný hák\n4. kolo: na lapách: + znesiem, predný hák a zadný direkt; na mechu: + úhyb, predný hák a zadný direkt\n5. kolo: + predný roundkick\n\n\nNezabudni sa pri tom natočiť a označiť @muaythai.app na Instagrame 💪","docId":"5. kolo.desc"},{"en-US":"","sk-SK":"bandáže, rukavice, lapy a lapár alebo mech","docId":"5. kolo.props"},{"en-US":"","sk-SK":"Nezabudni sa pri tom natočiť a označiť @muaythai.app na Instagrame 💪","docId":"5. kolo.quote"},{"sk-SK":"5ka","en-US":"5 Punch Combination","docId":"5ka"},{"sk-SK":"Päťka je kombinácia, ktorá sa skladá z:\n1. predného direktu\n2. zadného direktu\n3. predného háku. \n4. zadného direktu\n5. predného háku\n\nPo kombinácii si dajte kratšiu pauzu a pokračujte ďalšou kombináciou. \n\nMyslite na to, aby ste direkty udierali po priamke a háky po oblúku. ","en-US":"The \"Five-Punch Combination\" consists of:\n\n1. front jab\n2. rear cross\n3. lead hook\n4. rear cross\n5. lead hook\nAfter completing this combination, take a short break, then continue with the next combination.\n\nRemember to punch straight on for the jabs and cross, and use an arc for the hooks.","docId":"5ka.desc"},{"en-US":"5th week","sk-SK":"5. týždeň","docId":"5th week"},{"sk-SK":"6. týždeň","en-US":"6th week","docId":"6. týždeň"},{"en-US":"8 8 8 8 rep.","sk-SK":"8 8 8 8 opakovaní","docId":"8 8 8 8 rep."},{"en-US":"Drill with jabs and 8 8 8 8.\n\nIt's called 8 because you perform each exercise exactly 8 times. For the exercises (except for the jabs), you're not working on time, so focus on executing each movement correctly.\n\nFor push-ups, you can also do the knee variation if needed.","sk-SK":"Dril s direktami a 8 8 8 8. \n8 preto, lebo každý cvik vykonávate presne 8x. Pri cvikoch (okrem direktov) nejdete na čas, preto sa zamerajte na správne vykonanie daného cviku. \n\nPri klikoch môžete robiť aj alternatívu na kolenách","docId":"8 8 8 8 rep..desc"},{"en-US":"none","sk-SK":"žiadne","docId":"8 8 8 8 rep..props"},{"en-US":"Don´t forget to stretch afterwards.","sk-SK":"Nezabudnite na strečing.","docId":"8 8 8 8 rep..quote"},{"en-US":"8 min morning fresh","sk-SK":"Ranný fresh za 8 minút","docId":"8 min morning fresh"},{"en-US":"A morning fresh routine will kickstart your day and get you out of bed. 4 simple exercises, 3 sets, and only 8 minutes in total. You'll engage every muscle from your legs to your core. Go at an intensity that allows you to complete the entire round.","sk-SK":"Ranný fresh za 8 minút ťa ráno nakopne vstať z postele. 4 jednoduché cviky, 3 série a dokopy len 8 minút. Zapojíš každý sval od nôh až po brucho. Choď takou intenzitou, aby si zvládla/ zvládol robiť celé kolo. ","docId":"8 min morning fresh.desc"},{"en-US":"none","sk-SK":"žiadne","docId":"8 min morning fresh.props"},{"en-US":"Don´t forget about little stretching at the end.","sk-SK":"Nezabudni si trochu postrečovať. ","docId":"8 min morning fresh.quote"},{"sk-SK":"8. týždeň","en-US":"Week 8","docId":"8. týždeň"},{"sk-SK":"9. týždeň","en-US":"Week 9","docId":"9. týždeň"},{"en-US":"90 degrees arms","sk-SK":"Ruky v pravom uhle","docId":"90 degrees arms"},{"en-US":"90 degrees in elbows","sk-SK":"Ruky v pravom uhle","docId":"90 degrees in elbows"},{"en-US":"Stand with your feet shoulder-width apart. Raise your arms to the side and bend at the elbows, palms facing up. \nMaintain a 90-degree angle at the elbows and also do not raise your shoulders. \nSlowly rotate your hands downwards, making the movement only in your shoulder. \nThen return to the original position. \nRepeat.","sk-SK":"Postavte sa na na šírku vašich ramien. \nRuky upažte a pokrčte v lakti. Dlane smerujú nahor. \nDodržujte 90 stupňový uhol v lakti a taktiež nezdvíhajte ramená. \nPomaly ruky otočte smerom nadol pričom robíte pohyb len vo vašom ramene. Následne sa vráťte do pôvodnej pozície.\nOpakujte. ","docId":"90 degrees in elbows.desc"},{"en-US":"none","sk-SK":"žiadne","docId":"90 degrees in elbows.props"},{"en-US":"Liked this drill? Don´t forget to save it!","sk-SK":"Páčila sa ti táto kompenzačka? Nezabudni si ju uložiť.","docId":"90 degrees in elbows.quote"},{"en-US":"90 degrees shoulders","docId":"90 degrees shoulders"},{"en-US":"A positive body image is the best accessory you can wear.","sk-SK":"Body positivity  je najlepší doplnok, aký môžeš nosiť.","docId":"A positive body image is the best accessory you can wear."},{"en-US":"A well-structured plan is your path to success.","sk-SK":"Dobre štruktúrovaný plán je tvoja cesta k úspechu.","docId":"A well-structured plan is your path to success."},{"sk-SK":"AI 15 minútový tréning","en-US":"","docId":"AI 15 minútový tréning"},{"sk-SK":"Vyskúšaj si tento 15 minútový tréning, ktorý vymyslel AI Berry. AI Berry je umelá inteligencia, ktorá funguje podobne ako Chat GPT a hlavne, je ZDARMA. Vyskúšaj si ju aj ty. Pripraví ti tréning, pomôže ti s financiami, vysvetlí ti matematiku, no v skrátke naozaj toho vie veľa. ","en-US":"","docId":"AI 15 minútový tréning.desc"},{"sk-SK":"žiadne","en-US":"","docId":"AI 15 minútový tréning.props"},{"sk-SK":"A máš to za sebou!","en-US":"","docId":"AI 15 minútový tréning.quote"},{"sk-SK":"AI Tréningy","en-US":"AI tréningy","docId":"AI Tréningy"},{"sk-SK":"AI tréningy","en-US":"AI trainings","docId":"AI tréningy"},{"sk-SK":"Aby som ti lepšie vedela prispôsobiť tréningy na mieru, potrebujem sa ťa spýtať pár otázok. ","en-US":"To better tailor the training to your needs, I need to ask you a few questions.","docId":"Aby som ti lepšie vedela prispôsobiť tréningy na mieru, potrebujem sa ťa spýtať pár otázok. "},{"en-US":"Account","sk-SK":"účtu","docId":"Account"},{"en-US":"Account Blocked","sk-SK":"Účet zablokovaný","docId":"Account Blocked"},{"en-US":"Active plan","sk-SK":"Aktívny plán","docId":"Active plan"},{"en-US":"Add","sk-SK":"Pridať","docId":"Add"},{"sk-SK":"Pridať Obrázok","en-US":"Add Image","docId":"Add Image"},{"en-US":"Add Image (optional)","sk-SK":"Pridať obrázok (voliteľné)","docId":"Add Image (optional)"},{"en-US":"Add Meal Plan","sk-SK":"Pridať plán stravovania","docId":"Add Meal Plan"},{"sk-SK":"Pridať Komentár","en-US":"Add a Comment","docId":"Add a Comment"},{"en-US":"Add a Description","sk-SK":"Pridajte popis","docId":"Add a Description"},{"en-US":"Add a comment…","sk-SK":"Pridať komentár…","docId":"Add a comment…"},{"sk-SK":"Pridať komentár","en-US":"Add a community comment","docId":"Add a community comment"},{"sk-SK":"Pridať viac","en-US":"Add more","docId":"Add more"},{"en-US":"Add to","sk-SK":"Pridať do","docId":"Add to"},{"sk-SK":"Pridať do kalendára","en-US":"Add to calendar","docId":"Add to calendar"},{"en-US":"Add to playlist","sk-SK":"Pridať do zoznamu skladieb","docId":"Add to playlist"},{"sk-SK":"Pridať do tohto playlistu","en-US":"Add to this playlist","docId":"Add to this playlist"},{"en-US":"Adding","sk-SK":"Pridávanie","docId":"Adding"},{"en-US":"Admin","sk-SK":"Admin","docId":"Admin"},{"en-US":"Advanced","sk-SK":"Pokročilý","docId":"Advanced"},{"en-US":"After workout stretching","sk-SK":"Statický strečing","docId":"After workout stretching"},{"sk-SK":"Ako používať apku?","en-US":"How to use this app?","docId":"Ako používať apku?"},{"sk-SK":"Ahoj, vítam ťa na appke All About Muaythai. Ako a kde začať? Pozri si video :)","en-US":"","docId":"Ako používať apku?.desc"},{"sk-SK":"žiadne","en-US":"","docId":"Ako používať apku?.props"},{"sk-SK":"Tak a teraz sa môžeš pustiť do preskúmania aplikácie.","en-US":"","docId":"Ako používať apku?.quote"},{"sk-SK":"Ako si vybrať dobrý mech?","docId":"Ako si vybrať dobrý mech?"},{"sk-SK":"Mech - nepotrebuješ ho, ale keď chceš svoje tréningy posunúť na vyššiu úroveň mal/a by si nad ním uvažovať. \n\nKtorý mech si vybrať? Dozvieš sa vo videu :)","docId":"Ako si vybrať dobrý mech?.desc"},{"sk-SK":"žiadne","docId":"Ako si vybrať dobrý mech?.props"},{"sk-SK":"No a si o niečo múdrejší/mudrejšia :)","docId":"Ako si vybrať dobrý mech?.quote"},{"sk-SK":"Aká je tvoja výkonnosť?","en-US":"How would you describe your performance level?","docId":"Aká je tvoja výkonnosť?"},{"sk-SK":"Aké bandáže si kúpiť?","docId":"Aké bandáže si kúpiť?"},{"sk-SK":"Bandáže vám spevňujú hánky a zápästie a tým minimalizujú zranenia, ktoré v dôsledku boxovania môžu vzniknúť. Preto aj keď idete trénovať sami a viete, že budete búchať hoci len do mechu, nezabudnite si ich zaviazať. \n\nKúpte si bandáže v dĺžke 4-5 metrov. \n\nV eshope PRIMO máte 10% zľavu na celý sortiment po zadaní kódu VOLCANO","docId":"Aké bandáže si kúpiť?.desc"},{"sk-SK":"žiadne","docId":"Aké bandáže si kúpiť?.props"},{"sk-SK":"Nezabudni si pred každým tréningom zaviazať bandáže. Je to kvôli tvojej bezpečnosti.","docId":"Aké bandáže si kúpiť?.quote"},{"sk-SK":"Aké rukavice si kúpiť?","docId":"Aké rukavice si kúpiť?"},{"sk-SK":"Boxerské rukavice sú neoddeliteľnou časťou thajského boxu. \nAké si ale vybrať? \nRukavice musia mať uzavretý palec. To je základ.\n\nĎalej si poďme rozobrať veľkosti - stretávame sa tu s číslovaním 8OZ, 10OZ, 12OZ atď. \n\nVeľkosti nie sú podľa veľkosti vašej ruky ale podľa množstva materiálu, ktorý je vo vnútri rukavíc. Čím viac materiálu - tým máte vo väčšom bezpečí vaše hánky a zápästia. Taktiež je to lepšie aj pre vašu dvojičku, s ktorou trénujete. Nemyslím tým sparing, no veľa drilov si udierate aj do rukavíc. Čiže ak má váš parťák väčšie rukavice, budete cítiť jeho údery menej. \n\nTakisto väčšie rukavice - 14OZ a 16OZ sa využívajú na sparingu (teda v tých gymoch, kde trénerom záleží na zdraví tvojho mozgu :) ). U nás napríklad sparujeme v min 16OZ, niektorí až v 20OZ. A to platí takisto aj pre ženy. \n\nMá to však aj svoju nevýhodu - čím väčšie rukavice, tým sú aj ťažšie a je s nimi náročnejšie manipulovať. \n\nAby som to zhrnula: ak chceš trénovať sám/sama doma - stačia ti 10OZ ak však chceš trénovať vo dvojici alebo v skupine, išla by som do väčších rukavíc. \n\nNa eshope PRIMO máš 10% zľavu po zadaní kódu VOLCANO.","docId":"Aké rukavice si kúpiť?.desc"},{"sk-SK":"žiadne","docId":"Aké rukavice si kúpiť?.props"},{"sk-SK":"Toť všetko :)","docId":"Aké rukavice si kúpiť?.quote"},{"sk-SK":"Aké vybavenie potrebuješ na trénovanie thajského boxu?","docId":"Aké vybavenie potrebuješ na trénovanie thajského boxu?"},{"sk-SK":"Aké vybavenie potrebuješ na tréning thajského boxu? \n\nDobrou správou je, že na množstvo tréningov nepotrebuješ nič. Stačí ti len mobil a energia trénovať. \n\nAk však chceš posunúť tvoje boxovanie na iný level, mal/mala by si si kúpiť 3 veci - rukavice, bandáže a mech. ","docId":"Aké vybavenie potrebuješ na trénovanie thajského boxu?.desc"},{"sk-SK":"žiadne","docId":"Aké vybavenie potrebuješ na trénovanie thajského boxu?.props"},{"sk-SK":"Poďme si teda viac povedať o bandážach, rukaviciach a mechu.","docId":"Aké vybavenie potrebuješ na trénovanie thajského boxu?.quote"},{"en-US":"All","sk-SK":"Všetky","docId":"All"},{"sk-SK":"Povoliť","en-US":"Allow","docId":"Allow"},{"sk-SK":"Povoliť aplikácii prístup k fotoaparátu","en-US":"Allow app to access your Camera","docId":"Allow app to access your Camera"},{"en-US":"Allow app to access your Files and media","sk-SK":"Povoľte aplikácii prístup k vašim súborom a médiám","docId":"Allow app to access your Files and media"},{"en-US":"Already have an account ?","sk-SK":"Už máte účet?","docId":"Already have an account ?"},{"en-US":"Already have an account?","sk-SK":"Už máte účet?","docId":"Already have an account?"},{"sk-SK":"Angličák","en-US":"Burpee","docId":"Angličák"},{"sk-SK":"Z postoja skočte do kliku, spravte klik a postavte sa hore. ","en-US":"From a standing position, jump into a push-up position, perform a push-up, and then stand back up.","docId":"Angličák.desc"},{"en-US":"App Theme","sk-SK":"Téma aplikácie","docId":"App Theme"},{"en-US":"Appearance & Preferences","sk-SK":"Vzhľad a preferencie","docId":"Appearance & Preferences"},{"en-US":"Applied Filters","sk-SK":"Aplikované filtre","docId":"Applied Filters"},{"en-US":"Apply","sk-SK":"Použiť","docId":"Apply"},{"en-US":"Are you certain you want to block this user?","sk-SK":"Ste si istý, že chcete zablokovať tohto používateľa?","docId":"Are you certain you want to block this user?"},{"en-US":"Are you sure you want to block this user? Their posts and comments will be hidden.","sk-SK":"Naozaj chcete zablokovať tohto používateľa? Jeho príspevky a komentáre budú skryté.","docId":"Are you sure you want to block this user? Their posts and comments will be hidden."},{"sk-SK":"Ste si istý, že chcete zrušiť nahrávanie videa? Všetky vykonané zmeny budú stratené.","en-US":"Are you sure you want to cancel the video upload? Any progress made will be lost.","docId":"Are you sure you want to cancel the video upload? Any progress made will be lost."},{"en-US":"Are you sure you want to delete this comment?","sk-SK":"Naozaj chcete tento komentár odstrániť?","docId":"Are you sure you want to delete this comment?"},{"en-US":"Are you sure you want to delete this post?","sk-SK":"Naozaj chcete tento príspevok odstrániť?","docId":"Are you sure you want to delete this post?"},{"en-US":"Are you sure you want to delete your account forever? This is not reversible!!!","sk-SK":"Naozaj chcete svoj účet navždy odstrániť? Toto nie je reverzibilné!!!","docId":"Are you sure you want to delete your account forever? This is not reversible!!!"},{"en-US":"Are you sure you want to delete your account?","sk-SK":"Naozaj chcete odstrániť svoj účet?","docId":"Are you sure you want to delete your account?"},{"sk-SK":"Ste si istý, že chcete odstrániť?","en-US":"Are you sure you want to delete?","docId":"Are you sure you want to delete?"},{"en-US":"Arm circles","sk-SK":"Krúženie rukami","docId":"Arm circles"},{"en-US":"Rotate your extended arms forward first and then backward.","sk-SK":"Krúžte vystretými  rukami najprv dopredu a potom dozadu. ","docId":"Arm circles.desc"},{"en-US":"none","sk-SK":"žiadne","docId":"Arm circles.props"},{"en-US":"Don't forget to do dynamic stretching before every training session.","sk-SK":"Nezabudni na dynamický strečing pred každým tréningom.","docId":"Arm circles.quote"},{"en-US":"Arm stretch in lying position","sk-SK":"Strečing ramena v ľahu","docId":"Arm stretch in lying position"},{"en-US":"Lie on your back. Place your  arm next to you with a right angle at the elbow, so that the palm faces upwards. Slowly lift your forearm and direct it towards your feet, while trying to keep your shoulder on the ground.","sk-SK":"Ľahnite si na chrbát.  Pravú ruku si položte vedľa seba a v lakti spravte pravý uhol, tak aby dlaň smerovala hore. Pomaly zdvihajte predlakte a nasmerujte ho smerom k nohám  s tým, že sa snažíte rameno držať na zemi.  ","docId":"Arm stretch in lying position.desc"},{"en-US":"none","sk-SK":"žiadne","docId":"Arm stretch in lying position.props"},{"en-US":"Don´t forget to save it for later!","sk-SK":"Nezabudni na dynamický strečing pred každým tréningom.","docId":"Arm stretch in lying position.quote"},{"sk-SK":"Audio vymazané","en-US":"Audio deleted.","docId":"Audio deleted."},{"en-US":"Authenticate","sk-SK":"Overiť","docId":"Authenticate"},{"sk-SK":"Automaticky sa obnovuje za","en-US":"Auto-renews at","docId":"Auto-renews at"},{"en-US":"Zdvíhačky chrbtov","sk-SK":"Zdvíhačky chrbtov","docId":"BACK -FORWARD"},{"en-US":"Zdvíhačky chrbtov s výdržou","sk-SK":"Zdvíhačky chrbtov s výdržou","docId":"BACK FORWARD 3 SECONDS"},{"en-US":"Zdvíhačky chrbtov na striedack","sk-SK":"Zdvíhačky chrbtov na striedack","docId":"BACK FORWARD 4"},{"sk-SK":"Spät na prihlásenie","en-US":"BACK TO LOGIN","docId":"BACK TO LOGIN"},{"en-US":"Zdvíhačky chrbtov do bokov","sk-SK":"Zdvíhačky chrbtov do bokov","docId":"BACK TO SIDES"},{"en-US":"Výdrž na 4och","sk-SK":"Výdrž na 4och","docId":"BEAR PLANK"},{"en-US":"Predkláňanie","sk-SK":"Predkláňanie","docId":"BENDING FORWARD"},{"en-US":"BENDING FORWARD WITH STEPPING","sk-SK":"Predkláňanie s vykročením","docId":"BENDING FORWARD WITH STEPPING"},{"en-US":"Back","sk-SK":"Chrbát","docId":"Back"},{"sk-SK":"Zdvíhačky chrbtov","en-US":"Back -forward","docId":"Back -forward"},{"sk-SK":"Ľahnite si na brucho a dlane si dajte pri uši. \nZdvíhajte trup hore čo najvyššie ako sa vám dá. Dbajte na tom, aby ste počas celého opakovania mali uvoľnený sedací sval. Položte ruky na zem. Znova opakujte. ","en-US":"Lie on your stomach and place your palms by your ears. Lift your torso up as high as you can. Make sure to keep your gluteal muscles relaxed throughout the entire repetition. Place your hands on the ground. Repeat again.","docId":"Back -forward.desc"},{"sk-SK":"Zdvíhačky chrbtov ruky na zadk","en-US":"Back forward 2.","docId":"Back forward 2."},{"sk-SK":"Ľahnite si na brucho a dlane si dajte na zadok.  \nZdvíhajte trup hore čo najvyššie ako sa vám dá. Dbajte na tom, aby ste počas celého opakovania mali uvoľnený sedací sval. Položte trup na zem. ","en-US":"Lie on your stomach and place your palms on your buttocks. Lift your torso up as high as you can. Make sure to keep your gluteal muscles relaxed throughout the entire repetition. Lower your torso to the ground.","docId":"Back forward 2..desc"},{"sk-SK":"Zdvíhačky chrbtov ruky predseb","en-US":"Back forward 3","docId":"Back forward 3"},{"sk-SK":"Zdvíhačky chrbtov s výdržou","en-US":"Back forward 3 seconds","docId":"Back forward 3 seconds"},{"sk-SK":"Ľahnite si na brucho a dlane si dajte pri uši. \nZdvíhajte trup hore čo najvyššie ako sa vám dá. Dbajte na tom, aby ste počas celého opakovania mali uvoľnený sedací sval. Vydržte v tejto polohe 3 sekundy a položte trup na zem.","en-US":"Lie on your stomach and place your palms by your ears. Lift your torso up as high as you can. Make sure to keep your gluteal muscles relaxed throughout the entire repetition. Hold this position for 3 seconds and then lower your torso to the ground.","docId":"Back forward 3 seconds.desc"},{"sk-SK":"Ľahnite si na brucho a vystrite ruky pred seba.   \nZdvíhajte trup hore čo najvyššie ako sa vám dá, ruky sa snažte udržať v rovnakej pozícii. Položte trup na zem.  ","en-US":"Lie on your stomach and extend your arms in front of you. Lift your torso up as high as you can, trying to keep your arms in the same position. Lower your torso to the ground.","docId":"Back forward 3.desc"},{"sk-SK":"Zdvíhačky chrbtov na striedack","en-US":"Back forward 4","docId":"Back forward 4"},{"sk-SK":"Ľahnite si na brucho a vystrite ruky pred seba.   \nZdvihnite pravú ruku a ľavú nohu čo najvyššie. Položte a zdvihnite ľavú ruku a pravú nohu. \nHlavu majte opretú o zem. ","en-US":"Lie on your stomach and extend your arms in front of you. Lift your right arm and left leg as high as you can. Lower them and then lift your left arm and right leg. Keep your head resting on the ground.","docId":"Back forward 4.desc"},{"en-US":"Back to Login","sk-SK":"Späť na Prihlásenie","docId":"Back to Login"},{"sk-SK":"Zdvíhačky chrbtov do bokov","en-US":"Back to sides","docId":"Back to sides"},{"sk-SK":"Ľahnite si na brucho a dlane si dajte pri uši. \nZdvíhajte trup hore čo najvyššie ako sa vám dá. Presuňte sa na jednu stranu, potom na druhú stranu. Dbajte na tom, aby ste počas celého opakovania mali uvoľnený sedací sval. Znova opakujte.  ","en-US":"Lie on your stomach and place your palms by your ears. Lift your torso up as high as you can. Shift to one side, then to the other side. Make sure to keep your gluteal muscles relaxed throughout the entire repetition. ","docId":"Back to sides.desc"},{"en-US":"Bag","docId":"Bag"},{"sk-SK":"Bandáže","en-US":"Hand wraps","docId":"Bandáže"},{"en-US":"Be the first to comment.","sk-SK":"Buďte prvý, kto okomentuje.","docId":"Be the first to comment."},{"en-US":"Be the first to share something with the community.","sk-SK":"Buďte prvý, kto sa o niečo podelí s komunitou.","docId":"Be the first to share something with the community."},{"en-US":"Bear plank","sk-SK":"Výdrž na 4och","docId":"Bear plank"},{"en-US":"Your palms and knees are touching the ground.\n\nThe angles at your knees, hips, and shoulders are all at 90 degrees. Your knees should be spaced apart at the width of your shoulders. The pads of your fingers are on the ground, as well as your palms, which press firmly into the floor.\n\nLift your knees a few centimeters off the ground and hold the position.\n\nTry not to arch your back.\n\nBreathe regularly and avoid holding your breath.","sk-SK":"Dlane a kolená sa dotýkajú zeme. \nUhol v kolene, v bedre a ramene je 90%. Kolená sú od seba vzdialené na šírku vašich ramien. \nPoduštičky prstov sú na zemi takisto ako aj dlane, ktorých celou plochou tlačíte do zeme. \n\nNadvihnete kolená o pár cm nad zem a držíte. \n\nSnažte sa neprehýbať v chrbte.\n\nDýchajte pravidelne, nezadržiavajte dych. ","docId":"Bear plank.desc"},{"en-US":"Beauty is about being comfortable in your own skin.","sk-SK":"Krása spočíva v tom, že sa cítiš pohodlne vo vlastnej koži.","docId":"Beauty is about being comfortable in your own skin."},{"en-US":"Beginner","sk-SK":"Začiatočník","docId":"Beginner"},{"en-US":"Beginners","sk-SK":"Začiatočníci","docId":"Beginners"},{"en-US":"Belly workout","sk-SK":"Posilovačky na brucho","docId":"Belly workout"},{"sk-SK":"Predkláňanie","en-US":"Bending forward","docId":"Bending forward"},{"sk-SK":"Predkláňanie s vykročením","en-US":"Bending forward with stepping","docId":"Bending forward with stepping"},{"sk-SK":"Postavte sa s nohami vedľa seba. Kolená sú mierne pokrčené a ruky sú vbok. Vykračujem raz jednou raz druhou nohou dopredu pričom obe nohy sú pokrčené v kolenách, noha v predu stojí len na päte. Chrbát sa mierne predkláňa a je vystretý. ","en-US":"Stand with your feet together. Your knees are slightly bent, and your arms are down by your sides. Step forward with one foot and then the other while both knees are bent, with the front foot standing only on the heel. Your back is slightly leaning forward and straight.","docId":"Bending forward with stepping.desc"},{"sk-SK":"Postavte sa na šírku vašich ramien. Kolená sú mierne pokrčené. Pomaly sa predkláňajte ale dbajte na to, aby ste mali vystretý chrbát. Pomôže vám pri tom aj zrkadlo. \nSnažte sa ísť čo najnižšie ale pritom sa snažte nehrbiť. ","en-US":"Stand with your feet shoulder-width apart. Your knees are slightly bent. Slowly bend forward, but make sure to keep your back straight. A mirror can help you with that.\nTry to go as low as possible but make sure not to hunch your back.","docId":"Bending forward.desc"},{"en-US":"Beware of diets that promise miracles in days; real health takes time.","sk-SK":"Pozor na diéty, ktoré sľubujú zázraky za pár dní; skutočné zdravie si vyžaduje čas.","docId":"Beware of diets that promise miracles in days; real health takes time."},{"sk-SK":"Bilatelárna zahrievačka","en-US":"Stance switching practice","docId":"Bilatelárna zahrievačka"},{"sk-SK":"Aby sme predišli presileniu jednej strany, táto zahrievačka preverí tvoju schopnosť boxovania v oboch postojoch! Dbaj na správnu techniku a kvalitné poctivé údery. ","en-US":"To avoid overloading one side, this warm-up will test your ability to box in both stances! Focus on proper technique and delivering clean, powerful punches.","docId":"Bilatelárna zahrievačka.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"Bilatelárna zahrievačka.props"},{"sk-SK":"Len tak ďalej!","en-US":"Well done!","docId":"Bilatelárna zahrievačka.quote"},{"en-US":"Bilateral warm up 2 in pairs","sk-SK":"Bilaterálna zahrievačka 2 vo dvojici","docId":"Bilaterálna rozcvička 2 vo dvojici"},{"sk-SK":"V tomto drile budete pracovať v oboch postojoch. Vždy budete kopať z vašej aktuálnej zadnej nohy, spravíte 3 (alebo 2) preskoky a dostanete sa do opačného garde, kde spravíte rovnaký kop. \n\nTento dril je určený pre dvojice. V jednom kole ide len jeden z dvojice. Každý dril si zopakuje každý dve kolá. \n\nCieľom tohto drilu je vás naučiť mať ľahké nohy a rýchlo prechádzať z jedného postoja do druhého.\n\nNekopte do seba maximálnou silou, dbajte najmä na techniku a presnosť jednotlivých kopov. \n\nSústreďte sa aj na rýchle preskoky. ","en-US":"In this drill, you will work in both stances. You will always kick with your current rear leg, make 3 (or 2) quick switches, and end up in the opposite stance, where you’ll throw the same kick again.\n\nThis drill is designed for pairs. In each round, only one person from the pair works. Each person repeats the drill for two rounds.\n\nThe goal of this drill is to help you develop light footwork and quickly transition between stances.\n\nDon't kick with full power — focus on technique and accuracy with each strike.\n\nPay close attention to quick foot switches as well.","docId":"Bilaterálna rozcvička 2 vo dvojici.desc"},{"sk-SK":"rukavice, sparing partner","en-US":"boxing glovesm sparring partner","docId":"Bilaterálna rozcvička 2 vo dvojici.props"},{"sk-SK":"Keď sa ti dril páči, nezabudni si ju uložiť.","en-US":"If you enjoy this drill, don´t forget to save it for later.","docId":"Bilaterálna rozcvička 2 vo dvojici.quote"},{"en-US":"Block","sk-SK":"Blok","docId":"Block"},{"en-US":"Block User","sk-SK":"Blokovať používateľa","docId":"Block User"},{"en-US":"Block user","sk-SK":"Blokovať používateľa","docId":"Block user"},{"en-US":"Body confidence is the best outfit; wear it every day.\\n\\n\\n\\n\\n\\n\\n","sk-SK":"Sebavedomie je najlepší outfit; nos ho každý deň.","docId":"Body confidence is the best outfit; wear it every day."},{"sk-SK":"Box","en-US":"Boxing","docId":"Box"},{"en-US":"Box & Knees: Full-Body Challenge","sk-SK":"Box a kolená: Celotelová výzva","docId":"Box & Knees: Full-Body Challenge"},{"en-US":"Join us for a full-body, intense 25-minute workout. You don’t need any equipment, just the determination to complete this session :).\n\nYou’ll go through simple boxing combinations, and towards the end, you’ll incorporate knee strikes.\nTo finish off, you’ll face a final challenge: 2 sets of 50 of straight punches, and throughout the workout, you’ll strengthen your body with burpees, crunches, and a very charming alternative to the plank :).\nAnd of course, a good workout wouldn’t be complete without a final stretch.\n\nIf you’re having trouble with your technique, head over to the HOW TO section, where you´ll find a break down of techniques step by step.","sk-SK":"Poďte si zatrénovať celotelový intenzívny 25 minútový tréning. Nepotrebujete žiadne pomôcky len odhodlanie zvládnuť tento workout :). \nPrejdete si jednoduché boxerské kombinácie a ku koncu do toho zapojíte aj kopy kolenami. \nNa konci vás čaká ešte peklo v podobe 2x50s direktov a do toho všetkého si poposilujete svoje telo angličákmi, skracovačkami a veľmi sympatickou alternatívou planku :). \nA samozrejme dobrý workout sa nemôže zaobísť bez finálneho strečingu. \n\nAk by ste mali problém s technikou, prejdite do sekcie TUTORIÁLY, kde sa postupne venujeme technike. \n","docId":"Box & Knees: Full-Body Challenge.desc"},{"en-US":"none","sk-SK":"žiadne","docId":"Box & Knees: Full-Body Challenge.props"},{"en-US":"Done for today!","sk-SK":"Na dnes hotovo!","docId":"Box & Knees: Full-Body Challenge.quote"},{"en-US":"Box drills + push ups","sk-SK":"Box drily + kliky","docId":"Box drills + push ups"},{"en-US":"First, start by warming up with some jump rope. Try to jump without any double hops in between.\n\nThen we'll move on to the drills. You'll perform each combination for 3 sets of 30 seconds, and during the breaks, you'll do push-ups or their variations.","sk-SK":"Najprv sa rozkáčete na švihadle. Snažte sa skákať bez medzipreskoku. \n\nA potom prejdeme na drily. Každú kombináciu robíte 3x30s  a cez pauzu robíte kliky alebo ich variácie. ","docId":"Box drills + push ups.desc"},{"en-US":"none","sk-SK":"žiadne","docId":"Box drills + push ups.props"},{"en-US":"Drills are one of the most common training methods.","sk-SK":"Drily sú jedným z najčastejších tréningov. ","docId":"Box drills + push ups.quote"},{"sk-SK":"Boxerské rukavice","en-US":"Boxing gloves","docId":"Boxerské rukavice"},{"sk-SK":"Celé tréningy","en-US":"Whole workout","docId":"Boxing"},{"en-US":"Boxing gloves","docId":"Boxing gloves"},{"en-US":"Boxing in movement","sk-SK":"Boxovanie v pohybe","docId":"Boxing in movement"},{"sk-SK":"Boxovanie v pohybe","en-US":"Boxing in motion","docId":"Boxovanie v pohybe"},{"sk-SK":"Vysielať všetkým používateľom","en-US":"Broadcast to all users","docId":"Broadcast to all users"},{"sk-SK":"Prejdite podľa kategórií","en-US":"Browse by categories","docId":"Browse by categories"},{"en-US":"Browse by instructor","sk-SK":"Prehľadávať podľa inštruktora","docId":"Browse by instructor"},{"sk-SK":"Prejdite časom","en-US":"Browse by time","docId":"Browse by time"},{"en-US":"Build","sk-SK":"Stavať","docId":"Build"},{"sk-SK":"Kúpiť darček pre svojich priateľov a rodinu","en-US":"Buy the gift for your friends and family","docId":"Buy the gift for your friends and family"},{"sk-SK":"By continuing you agree to the","en-US":"Pokračovaním súhlasíte s","docId":"By continuing you agree to the "},{"en-US":"By continuing you agree to the Terms & Privacy policy","sk-SK":"Pokračovaním súhlasíte s Podmienkami a Zásadami ochrany osobných údajov","docId":"By continuing you agree to the Terms & Privacy policy"},{"en-US":"By continuing you agree to the<insert_space>","sk-SK":"","docId":"By continuing you agree to the<insert_space>"},{"sk-SK":"ZRUŠIŤ","en-US":"CANCEL","docId":"CANCEL"},{"en-US":"Mačací chrbát","sk-SK":"Mačací chrbát","docId":"CAT STRETCH"},{"en-US":"Child pose","sk-SK":"Child pose","docId":"CHILD POSE"},{"en-US":"Klinčové kolená","sk-SK":"Klinčové kolená","docId":"CLINCHING KNEES"},{"sk-SK":"ZATVORIŤ","en-US":"CLOSE","docId":"CLOSE"},{"sk-SK":"komunita","en-US":"COMMUNITY","docId":"COMMUNITY"},{"sk-SK":"POKRAČOVAŤ","en-US":"CONTINUE","docId":"CONTINUE"},{"en-US":"Zadný direkt bez pauzy","sk-SK":"Zadný direkt bez pauzy","docId":"CROSS WITHOUT BREAK"},{"en-US":"Skracovačky","sk-SK":"Skracovačky","docId":"CRUNCHES"},{"en-US":"Calendar","sk-SK":"Kalendár","docId":"Calendar"},{"sk-SK":"Kalórie","en-US":"Calories","docId":"Calories"},{"en-US":"Can't attend","sk-SK":"Nedá sa zúčastniť","docId":"Can't attend"},{"sk-SK":"Zrušiť","en-US":"Cancel","docId":"Cancel"},{"en-US":"Cancel Download","sk-SK":"Zrušiť sťahovanie","docId":"Cancel Download"},{"sk-SK":"Zrušiť predplatné","en-US":"Cancel Subscription","docId":"Cancel Subscription"},{"sk-SK":"Zrušiť nahrávanie videa","en-US":"Cancel video upload","docId":"Cancel video upload"},{"en-US":"Carbs","sk-SK":"Sacharidy","docId":"Carbs"},{"en-US":"Cat stretch","sk-SK":"Mačací chrbát ","docId":"Cat stretch"},{"en-US":"Start on all fours, with your hands under your shoulders and your knees under your hips.\n\nAs you exhale, begin to arch your back upwards, lifting your head and stretching your spine towards the ceiling.\n\nAs you inhale, begin to curve your back downwards, lifting your head and looking forward.\n\nRepeat several times, synchronizing the movements with your breath.","sk-SK":"Začnite na všetkých štyroch, s rukami pod ramenami a kolenami pod panvou.\n\nPri výdychu začnite ohýbať chrbát smerom nahor, zdvíhajúc hlavu a pretahujúc chrbát smerom k stropu.\n\nPri nádychu začnite hýbať chrbtom smerom dole, zdvíhajte hlavu a hľadajte pred seba.\n\nOpakujte niekoľkokrát, synchronizujúc pohyby s dýchaním.","docId":"Cat stretch.desc"},{"en-US":"none","sk-SK":"žiadne","docId":"Cat stretch.props"},{"en-US":"Don't forget to do dynamic stretching before every training session.","sk-SK":"Nezabudni na dynamický strečing pred každým tréningom.","docId":"Cat stretch.quote"},{"en-US":"Catching roundkicks from above","sk-SK":"Chytanie roundkickov zhora","docId":"Catching roundkicks from above"},{"en-US":"Categories","sk-SK":"kategórie","docId":"Categories"},{"en-US":"Celebrate your body, it's the only one you have.","sk-SK":"Váž si svoje telo, je to jediné, ktoré máš.","docId":"Celebrate your body, it's the only one you have."},{"sk-SK":"Celkom výzva 4","en-US":"Challenging 4","docId":"Celkom výzva 4"},{"sk-SK":"Celé telo","en-US":"Whole body","docId":"Celé telo"},{"en-US":"Challenging 4","docId":"Challenging 4"},{"sk-SK":"Zmeniť fotku","en-US":"Change Picture","docId":"Change Picture"},{"sk-SK":"Zmeniť predplatné","en-US":"Change Subscription","docId":"Change Subscription"},{"sk-SK":"Child pose","en-US":"Child pose","docId":"Child pose"},{"sk-SK":"The Child's Pose (Balasana) je veľmi príjemná a relaxačná poloha, ktorá pochádza z jógy, no je to skvelý strečingový cvik aj v bojových športoch. \n\nAko správne spraviť \"child´s poseô?\n\n1. Kľaknite si na kolená, zadok položte na vaše nohy. \n\n2. Predkloňte sa dopredu, tak že hruď jemne položíte na vaše stehná, prípadne na zem a ruky natiahnete dopredu (môžete si ich nechať kľudne aj popri tele). \n\n3. Položte hlavu jemne na zem. \n\n4. Vydržte v tejto pozícii a dýchajte zhlboka.\n\nTento cvik príjemne naťahuje chrbát, bedrá, stehná a pomáha s uvoľnením vášho tela. ","en-US":"The Child's Pose (Balasana) is a gentle yoga posture for relaxation and stretching. Here's how to do it:\n\n1. Kneel on the floor, sitting on your heels.\n\n2. Lower your chest to your thighs and stretch your arms forward or rest them by your sides.\n\n3. Rest your forehead on the floor.\n\n4.Hold  while breathing deeply.\n\nIt stretches the back, hips, and thighs, and helps relax the body.","docId":"Child pose.desc"},{"sk-SK":"Chrbát","en-US":"Floor-to-stand","docId":"Chrbát"},{"sk-SK":"Postavte sa s nohami vedľa seba. \nĽahnite si na chrbát tak, aby ste sa celým telom dotýkali zeme. \nPostavte sa naspäť do postoja. Pri postavení si môžete pomôcť rukami. V žiadnom prípadne ale neprekrižujte nohy.\n\nTento cvik zlepšuje silu, rovnováhu, koordináciu, stabilizáciu jadra, mobilitu bedier a celkovú pohyblivosť.","en-US":"Stand with your feet together.\nLie down on your back so that your entire body touches the ground.\nStand back up into the starting position. You may use your hands to help yourself up, but do not cross your legs under any circumstances.\n\nThis exercise improves strength, balance, coordination, core stabilization, hip mobility, and overall flexibility.","docId":"Chrbát.desc"},{"sk-SK":"Chrániče na holene","en-US":"Shin guards","docId":"Chrániče na holene"},{"sk-SK":"Chytanie roundkickov","en-US":"How to catch roundkicks","docId":"Chytanie roundkickov"},{"sk-SK":"Chytanie zhora","en-US":"Catching roundkicks from above","docId":"Chytanie zhora"},{"sk-SK":"Chytanie zhora - druhá noha","en-US":"Catching other leg from above","docId":"Chytanie zhora - druhá noha"},{"sk-SK":"Teraz kopete vašou druhou nohou.\n\nTento dril je zameraný na správne chytenie sparingovho roundkicku. \n\n1. Sparing  kope roundkick\n2. Ja o chytám zhora:\npričom robím krok od strany kopu (aby som znížila silu jeho dopadu)\ndruhá ruka mi neustále chráni hlavu, konkrétne moju časť tváre, ktorá je bližšie k sparingovi \n\nTip: pri chytaní roundkicku dbajte na to, aby ste kop chytili s vašou rukou naozaj veľmi tesne, sparinga to musí tlačiť a v žiadnom prípade vám nemôže on sám vytiahnuť nohu. On ju môže vytiahnuť až keď vy povolíte zovretie,\n\n3. Púšťam nohu a kopem môj roundkick.","en-US":"Now you kick with your other leg.\n\nThis drill focuses on properly catching your partner’s roundkick.\n\n1. Your partner throws a roundkick.\n\n2. You catch it from above:\n\nStep off to the side of the kick (to reduce the impact force).\n\nKeep your other hand up, constantly protecting your head, especially the side of your face closer to your partner.\n\nTip: When catching the roundkick, make sure your hand is very close to the kick. Your partner should feel pressure from your grip, and they should not be able to pull their leg out on their own. They can only release the kick once you loosen your grip.\n\n3. Release the kick and throw your own roundkick.","docId":"Chytanie zhora - druhá noha.desc"},{"sk-SK":"Tento dril je zameraný na správne chytenie sparingovho roundkicku. \n\n1. Sparing  kope roundkick\n2. Ja o chytám zhora:\npričom robím krok od strany kopu (aby som znížila silu jeho dopadu)\ndruhá ruka mi neustále chráni hlavu, konkrétne moju časť tváre, ktorá je bližšie k sparingovi \n\nTip: pri chytaní roundkicku dbajte na to, aby ste kop chytili s vašou rukou naozaj veľmi tesne, sparinga to musí tlačiť a v žiadnom prípade vám nemôže on sám vytiahnuť nohu. On ju môže vytiahnuť až keď vy povolíte zovretie,\n\n3. Púšťam nohu a kopem môj roundkick.","en-US":"This drill focuses on properly catching your partner’s roundkick.\n\n1. Your partner throws a roundkick.\n\n2. You catch it from above:\n\nStep off to the side of the kick (to reduce the impact force).\n\nKeep your other hand up, constantly protecting your head, especially the side of your face closer to your partner.\n\nTip: When catching the roundkick, make sure your hand is very close to the kick. Your partner should feel pressure from your grip, and they should not be able to pull their leg out on their own. They can only release the kick once you loosen your grip.\n\n3. Release the kick and throw your own roundkick.","docId":"Chytanie zhora.desc"},{"sk-SK":"Chytanie zospodu","en-US":"Catching roundkicks from below","docId":"Chytanie zospodu"},{"sk-SK":"Chytanie zospodu - druhá noha","en-US":"Catching other leg from below","docId":"Chytanie zospodu - druhá noha"},{"sk-SK":"Teraz kopete druhou nohou.\n\nTento dril je zameraný na zlepšenie chytanie roundkickov zospodu. \n\n1. Sparing kope roundkick.\n2. Ja ho chytám tak, že zrkadlová ruka je pripevnená o moje rebrá, aby kop tlmila a druhá ruka (krížna) chytá roundkick zospodu. \n3. Púšťam kop a kopem ja svoj roundkick \n\nTip: Chyťte roundkick naozaj silno, aby váš sparing nemohol vytiahnuť nohu. \nTip 2: Pri chytení sa odťahujte od sparinga, aby na vás nedočiahol svojimi údermi. ","en-US":"Now kick with your other leg.\n\nThis drill focuses on improving your ability to catch roundkicks from below.\n\nYour partner throws a roundkick.\n\nYou catch it by placing your mirror hand on your ribs to absorb the impact, while your opposite hand (cross hand) catches the roundkick from below.\n\nRelease the kick and throw your own roundkick.\n\nTip: Catch the roundkick firmly so that your partner cannot pull their leg out.\nTip 2: As you catch the kick, move away from your partner to avoid getting hit by their strikes.","docId":"Chytanie zospodu - druhá noha.desc"},{"sk-SK":"Tento dril je zameraný na zlepšenie chytanie roundkickov zospodu. \n\n1. Sparing kope roundkick.\n2. Ja ho chytám tak, že zrkadlová ruka je pripevnená o moje rebrá, aby kop tlmila a druhá ruka (krížna) chytá roundkick zospodu. \n3. Púšťam kop a kopem ja svoj roundkick \n\nTip: Chyťte roundkick naozaj silno, aby váš sparing nemohol vytiahnuť nohu. \nTip 2: Pri chytení sa odťahujte od sparinga, aby na vás nedočiahol svojimi údermi. ","en-US":"This drill focuses on improving your ability to catch roundkicks from below.\n\nYour partner throws a roundkick.\n\nYou catch it by placing your mirror hand on your ribs to absorb the impact, while your opposite hand (cross hand) catches the roundkick from below.\n\nRelease the kick and throw your own roundkick.\n\nTip: Catch the roundkick firmly so that your partner cannot pull their leg out.\nTip 2: As you catch the kick, move away from your partner to avoid getting hit by their strikes.","docId":"Chytanie zospodu.desc"},{"sk-SK":"Chytanie+vrátenie do postoja 2","en-US":"Catching roundkick+ reaction 2","docId":"Chytanie+vrátenie do postoja 2"},{"sk-SK":"Teraz kopete druhou nohou\n\nToto je jedna z alternatív, čo robiť s chytením roundkickom. Môžem sparingovu nohu vrátiť naspäť do postoja. \n\n1. Chytím roundkick zhora, pričom druhá ruka mi chráni hlavu. \n2. Položím moju ruku na sparingovu holeň (nie na koleno, aby mu nevyskočilo koleno)\n3. Zatlačím a vrátim súpera naspäť do postoja. \n4. Potom kopem ja roundkick a sparing toto isté zopakuje. ","en-US":"Now kick with your other leg.\n\nThis is one of the drills we use to improve hip \nThis is one of the options for what to do after catching a roundkick. You can return your partner’s leg back to their stance.\n\nCatch the roundkick from above, while your other hand stays up to protect your head.\n\nPlace your hand on your partner’s shin (not on the knee — to avoid forcing the joint).\n\nPush and guide them back into their stance.\n\nThen you throw a roundkick, and your partner repeats the same sequence.","docId":"Chytanie+vrátenie do postoja 2.desc"},{"sk-SK":"Chytenie + vrátenie do postoja","en-US":"Catching roundkick+ reaction","docId":"Chytenie + vrátenie do postoja"},{"sk-SK":"Toto je jedna z alternatív, čo robiť s chytením roundkickom. Môžem sparingovu nohu vrátiť naspäť do postoja. \n\n1. Chytím roundkick zhora, pričom druhá ruka mi chráni hlavu. \n2. Položím moju ruku na sparingovu holeň (nie na koleno, aby mu nevyskočilo koleno)\n3. Zatlačím a vrátim súpera naspäť do postoja. \n4. Potom kopem ja roundkick a sparing toto isté zopakuje. ","en-US":"This is one of the options for what to do after catching a roundkick. You can return your partner’s leg back to their stance.\n\nCatch the roundkick from above, while your other hand stays up to protect your head.\n\nPlace your hand on your partner’s shin (not on the knee — to avoid forcing the joint).\n\nPush and guide them back into their stance.\n\nThen you throw a roundkick, and your partner repeats the same sequence.","docId":"Chytenie + vrátenie do postoja.desc"},{"sk-SK":"Lekcia","en-US":"Class","docId":"Class"},{"sk-SK":"Lekcie","en-US":"Classes","docId":"Classes"},{"en-US":"Clear All items ?","sk-SK":"Vymazať všetky položky?","docId":"Clear All items ?"},{"en-US":"Clear List","sk-SK":"Vymazať zoznam","docId":"Clear List"},{"en-US":"Clear all","sk-SK":"Vymazať všetko","docId":"Clear all"},{"sk-SK":"Kliknite na OK pre pokračovanie v sťahovaní alebo ZRUŠIŤ pre zastavenie sťahovania.","en-US":"Click OK to continue download or CANCEL to stop download.","docId":"Click OK to continue download or CANCEL to stop download."},{"en-US":"Clinching knees","sk-SK":"Klinčové kolená","docId":"Clinching knees"},{"sk-SK":"Držte mech rukami aspoň na úrovni hlavy. Majte stále pevný úchop na mechu, nepúšťajteho ani nemajte len opreté ruky.\n\nPred klinčovým kolenom je potrebné natiahnuť nohu dozadu, ale bez jej položenia na zem. \n\nPotom vyskočte a vykopnite kolenom do vreca. \n\nOpakujte na druhej strane. Vydychujte, keď kop pristane na vreci.","en-US":"Hold the bag with your hands at least at the level of your head. Keep a firm grip on the bag without releasing it. \n\nBefore kicking the knee, you need to extend your leg backward but without placing it on the ground. \n\nThen, jump and kick your knee into the bag. \n\nRepeat on the other side. Exhale when the kick lands on the bag.","docId":"Clinching knees.desc"},{"en-US":"Close","sk-SK":"Zavrieť","docId":"Close"},{"en-US":"Cobra Stretch","sk-SK":"Kobra","docId":"Cobra Stretch"},{"sk-SK":"Kód","en-US":"Code","docId":"Code"},{"sk-SK":"Kódy je potrebné uplatniť do 1 roka.","en-US":"Codes must be redeemed within 1 year.","docId":"Codes must be redeemed within 1 year."},{"sk-SK":"Zbierka","en-US":"Collection","docId":"Collection"},{"en-US":"Comment","sk-SK":"Komentujte","docId":"Comment"},{"en-US":"Comment saved!","sk-SK":"Komentár bol uložený!","docId":"Comment saved!"},{"sk-SK":"okomentované","en-US":"Commented on","docId":"Commented on"},{"sk-SK":"Komentáre","en-US":"Comments","docId":"Comments"},{"sk-SK":"Komunita","en-US":"Community","docId":"Community"},{"sk-SK":"Komunita","en-US":"Community Feed","docId":"Community Feed"},{"en-US":"Community Name","sk-SK":"Názov komunity","docId":"Community Name"},{"sk-SK":"Názov komunity","en-US":"Community Name:","docId":"Community Name:"},{"en-US":"Compete not against others, but against your former self.","sk-SK":"Nesúťaž proti ostatným, ale proti svojmu bývalému ja.","docId":"Compete not against others, but against your former self."},{"sk-SK":"Hotovo!","en-US":"Complete!","docId":"Complete!"},{"en-US":"Completed","sk-SK":"Dokončené","docId":"Completed"},{"en-US":"Configure Notifications","sk-SK":"Konfigurácia upozornení","docId":"Configure Notifications"},{"sk-SK":"Potvrdiť akciu","en-US":"Confirm Action","docId":"Confirm Action"},{"sk-SK":"Potvrdiť email","en-US":"Confirm Email","docId":"Confirm Email"},{"en-US":"Contact Support","sk-SK":"Kontaktujte podporu","docId":"Contact Support"},{"sk-SK":"Komentáre","en-US":"Content Comments","docId":"Content Comments"},{"sk-SK":"Pokračovať","en-US":"Continue","docId":"Continue"},{"en-US":"Continue with Apple","sk-SK":"Pokračujte s Apple","docId":"Continue with Apple"},{"en-US":"Continue with Email","sk-SK":"Pokračujte e-mailom","docId":"Continue with Email"},{"en-US":"Continue with Google","sk-SK":"Pokračujte v službe Google","docId":"Continue with Google"},{"en-US":"Controlled Overhead Arm Raise","sk-SK":"Zdvíhanie rúk nad hlavou","docId":"Controlled Overhead Arm Raise"},{"en-US":"Stand with your feet shoulder-width apart. Keep your knees slightly bent.\n\nPlace your arms next to each other with your palms facing upward. Slowly raise your arms overhead until they are out of your line of sight.\n\nAs you lift your arms, make sure your shoulders don’t rise along with them.","sk-SK":"Postavte sa s nohami na šírku vašich ramien. Kolená sú mierne pokrčené. \n\nRuky si dajte vedľa seba s dlaňami smerom nahor. Pomaly zdvíhajte ruky nad seba tak, aby ste ich nevideli v zornom poli. \n\nKeď zdvíhate ruky nad sebou dajte pozor na to, aby sa vám taktiež nezdvíhali aj ramená. ","docId":"Controlled Overhead Arm Raise.desc"},{"en-US":"Cooked","sk-SK":"Uvarené","docId":"Cooked"},{"sk-SK":"skopírované","en-US":"Copied","docId":"Copied"},{"en-US":"Copied..","sk-SK":"Skopírované..","docId":"Copied.."},{"en-US":"Copy","sk-SK":"Kopírovať","docId":"Copy"},{"en-US":"Copy Email","sk-SK":"Kopírovať e-mail","docId":"Copy Email"},{"en-US":"Copy email","sk-SK":"Skopírujte e-mail","docId":"Copy email"},{"en-US":"Copyright Violation","sk-SK":"Porušenie autorských práv","docId":"Copyright Violation"},{"en-US":"Could not block this user.","sk-SK":"Tohto používateľa sa nepodarilo zablokovať.","docId":"Could not block this user."},{"en-US":"Could not create your post. Please try again.","sk-SK":"Príspevok sa nepodarilo vytvoriť. Skúste to znova.","docId":"Could not create your post. Please try again."},{"en-US":"Could not delete the comment.","sk-SK":"Komentár sa nepodarilo odstrániť.","docId":"Could not delete the comment."},{"en-US":"Could not delete the post.","sk-SK":"Príspevok sa nepodarilo odstrániť.","docId":"Could not delete the post."},{"en-US":"Could not post your comment.","sk-SK":"Váš komentár sa nepodarilo uverejniť.","docId":"Could not post your comment."},{"en-US":"Could not report the post. Please try again.","sk-SK":"Príspevok sa nepodarilo nahlásiť. Skúste to znova.","docId":"Could not report the post. Please try again."},{"en-US":"Could not update the comment.","sk-SK":"Komentár sa nepodarilo aktualizovať.","docId":"Could not update the comment."},{"en-US":"Could not update the post.","sk-SK":"Príspevok sa nepodarilo aktualizovať.","docId":"Could not update the post."},{"en-US":"Could not update your post. Please try again.","sk-SK":"Váš príspevok sa nepodarilo aktualizovať. Skúste to znova.","docId":"Could not update your post. Please try again."},{"en-US":"Couldn't load more.","sk-SK":"Nepodarilo sa načítať viac.","docId":"Couldn't load more."},{"en-US":"Couldn't load posts.","sk-SK":"Príspevky sa nepodarilo načítať.","docId":"Couldn't load posts."},{"en-US":"Count me in","sk-SK":"Počítaj so mnou","docId":"Count me in"},{"sk-SK":"Priebeh","en-US":"Course","docId":"Course"},{"en-US":"Create","sk-SK":"Vytvorte","docId":"Create"},{"en-US":"Create Playlist","sk-SK":"Vytvoriť zoznam skladieb","docId":"Create Playlist"},{"en-US":"Create Post","sk-SK":"Vytvoriť príspevok","docId":"Create Post"},{"en-US":"Create a New Meal Plan","sk-SK":"Vytvorte si nový stravovací plán","docId":"Create a New Meal Plan"},{"en-US":"Create a post...","sk-SK":"Vytvorte príspevok ...","docId":"Create a post..."},{"en-US":"Create an account","sk-SK":"Vytvorte si účet","docId":"Create an account"},{"en-US":"Cross without break","sk-SK":"Zadný direkt bez pauzy","docId":"Cross without break"},{"en-US":"The cross is executed with your rear hand. Aim at head level, striking with the knuckles of your middle and index fingers.\n\nAlways return your hands to your head after the strike. The trajectory of the cross is a straight line; don't lift your elbows, imagine you're boxing in a tunnel.\n\nRemember to rotate your hips and legs. Focus particularly on your rear hip and rear leg. Lift your rear heel off the ground while keeping the rest of your foot on the floor.\n\nAvoid leaning on your lead leg; your center of gravity should remain centered.","sk-SK":"Zadný direkt udierate vašou zadnou rukou. Mierite na úroveň vašej hlavy a udierate hánkami prostredníka a ukazováka. \n\nPo údere vracajte ruky vždy k hlave. \nTrajektória direktu je priamka, nezdvíhajte lakte hore, predstavte si, že boxujete v tuneli. \n\nNezabúdajte vytáčať aj bedrá a nohy. Pracujem najmä so zadným bedrom a zadnou nohou. Zdvíham do vzduchu zadnú pätu, no zvyšok chodidla zostáva na zemi. \n\nNenavážajte sa na prednú nohu. ťažisko je stále v strede. ","docId":"Cross without break.desc"},{"sk-SK":"Crossface","en-US":"Crossface","docId":"Crossface"},{"en-US":"Crunches","sk-SK":"Skracovačky","docId":"Crunches"},{"en-US":"Crunches are an ab exercise. Lie on your back, bend your knees, and lift your upper body toward your knees, but only raise your shoulder blades. Then lower back down.","sk-SK":"Skracovačky sú cvikom na brušné svaly. Ľahnite si na chrbát, pokrčte kolená a zdvíhajte hornú časť tela smerom ku kolenám, ale zdvihnite len lopatky. Potom sa spustite späť dole.","docId":"Crunches.desc"},{"en-US":"Custom","sk-SK":"Vlastné","docId":"Custom"},{"sk-SK":"Cviky na ramená + brucho","en-US":"Exercises for Shoulders + Abs","docId":"Cviky na ramená + brucho"},{"sk-SK":"Ramená sú jednou z časti tela, ktoré sa veľmi často presilujú. Preto je dôležité ich poriadne pred tréningom zahriať. ","en-US":"Shoulders are one of the body parts that often get overworked. That's why it's important to warm them up properly before training.","docId":"Cviky na ramená + brucho.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"Cviky na ramená + brucho.props"},{"sk-SK":"A po rozcvičke môžete ísť makať na váš tréning :)","en-US":"And after the warm-up, you can dive into your training! :)","docId":"Cviky na ramená + brucho.quote"},{"sk-SK":"D - 2 duckingy + 1 hák","en-US":"P- 2 Duckings + 1 Hook","docId":"D - 2 duckingy + 1 hák"},{"sk-SK":"Dril vo dvojici: \n1. udrite jeden hák (bočný úder, ktorý ide po oblúkovej dráhe) \n2. následne na to spravte 2 duckingy (sparing vás kontruje hákom, vy ho podleziete, vaša hlava opisuje písmeno U) \n3. udrite druhý hák\n4. spravte znova 2 duckingy\n\nA zase dookola :)","en-US":"Partner Drill:\n\n1. Throw a hook (a sideways punch following an arc trajectory).\n2. Immediately do 2 duckings (your partner counters with hooks, and you slip under them, your head forming a \"U\" shape).\n3. Throw the other hook.\n4. Do 2 more duckings.\nAnd repeat! :)","docId":"D - 2 duckingy + 1 hák.desc"},{"sk-SK":"D 2 direkty + 1 úhyb","en-US":"P 2 Straight Punches + 1 Slip","docId":"D 2 direkty + 1 úhyb"},{"sk-SK":"Dril vo dvojici: \n1. udrite 2 direkty - predný a zadný  (úder po priamke, mierite ho na úroveň vašej hlavy) \n2. následne na to spravte 1 úhyb (sparing vás kontruje direktom, vy sa vytočíte a  ukážete lopatku- vytočte sa tak, aby súperov úder smeroval tam, kde máte chrbát) \n3. udrite 2 direkty - tento raz zadný a predný\n4. spravte znova 1 úhyb\n\nA zase dookola :) ","en-US":"1. Throw 2 straight punches – lead and rear (aimed along a straight line at head level).\n2. Perform 1 slip (your partner counters with a straight punch, and you twist your body, showing your shoulder blade—rotate so their punch aims where your back is).\n3. Throw 2 more straight punches – this time rear and lead.\n4. Perform 1 more slip.\n\nRepeat the sequence continuously! :)","docId":"D 2 direkty + 1 úhyb.desc"},{"sk-SK":"D 2 direkty na striedačku","en-US":"P 2 Straight Punches in Turns","docId":"D 2 direkty na striedačku"},{"sk-SK":"Dril vo dvojici: \nPrvý z dvojice udrie 2 direkty  (úder po priamke, mierite ho na úroveň vašej hlavy).\nPotom ide druhý z dvojice udierať 2 direkty. \nZnova udiera prvý z dvojice 2 direkty. \nA  znova ide druhý.","en-US":"The first person throws 2 straight punches (aimed along a straight line at head level).\n\nThen the second person throws 2 straight punches.\n\nThe first person goes again with 2 straight punches.\n\nAnd then the second person repeats.\n\nContinue alternating! 😊","docId":"D 2 direkty na striedačku.desc"},{"sk-SK":"D 2 háky ","en-US":"P 2 hooks","docId":"D 2 háky "},{"sk-SK":"D 2 háky + ducking","en-US":"P 2 Hooks + Ducking","docId":"D 2 háky + ducking"},{"sk-SK":"Dril vo dvojici: \n1. udrite 2 háky - predný a zadný (bočný úder, ktorý ide po oblúkovej dráhe) \n2. následne na to spravte 1 ducking (sparing vás kontruje hákom, vy ho podleziete, vaša hlava opisuje písmeno U) \n3. udrite zadný a predný hák\n4. spravte znova 1 ducking\n\nA zase dookola :) - preloz po anglicky","en-US":"1. Throw 2 hooks – lead and rear (side punches following an arc trajectory).\n2. Immediately do 1 ducking (your partner counters with a hook, and you slip under it, your head forming a \"U\" shape).\n3. Throw a rear hook followed by a lead hook.\n4. Do 1 more ducking.\n\nAnd repeat! :)","docId":"D 2 háky + ducking.desc"},{"sk-SK":"Dril vo dvojici: \nUdrite 2 háky - predný a zadný (bočný úder, ktorý ide po oblúkovej dráhe) \n\nNasleduje kratšia pauza a pokračujte znova predným a zadným hákom. ","en-US":"Throw 2 hooks – lead and rear (side punches following an arc trajectory).\n\nTake a short pause, \nthen continue with another lead and rear hook.","docId":"D 2 háky .desc"},{"sk-SK":"D 2 úhyby 1 direkt","en-US":"P 2 Slips + 1 Straight Punch","docId":"D 2 úhyby 1 direkt"},{"sk-SK":"Dril vo dvojici: \n1. udrite 1 direkt  (úder po priamke, mierite ho na úroveň vašej hlavy) \n2. následne na to spravte 2 úhyby (sparing vás kontruje direktom, vy sa vytočíte a  ukážete lopatku- vytočte sa tak, aby súperov úder smeroval tam, kde máte chrbát) \n3. udritedruhý direkt\n4. spravte znova 2 úhyby\n\nA zase dookola :) ","en-US":"1. Throw 1 straight punch (aimed along a straight line at head level).\n2. Immediately perform 2 slips (your partner counters with straight punches, and you twist your body, showing your shoulder blade—rotate so the opponent's punch aims where your back is).\n3. Throw the other straight punch.\n4. Perform 2 more slips.\n\nAnd repeat! :)","docId":"D 2 úhyby 1 direkt.desc"},{"sk-SK":"D 4 direkty na striedačku","en-US":"P 4 Straight Punches in Turns","docId":"D 4 direkty na striedačku"},{"sk-SK":"V tomto drile sa striedate. Udiera raz jeden, raz druhý. \nPrvý z dvojice udiera 4 direkty (rovné údery po priamke) \n\nNásledne udiera druhý z dvojice 4 direkty. \n\nKombináciu začínajte vašou prednou rukou.","en-US":"In this drill, you take turns. One punches, then the other.\n\nThe first person throws 4 straight punches (along a straight trajectory).\n\nThen the second person throws 4 straight punches.\n\nStart the combination with your lead hand.","docId":"D 4 direkty na striedačku.desc"},{"sk-SK":"D 4 háky","en-US":"P 4 hooks","docId":"D 4 háky"},{"sk-SK":"Dril vo dvojici: \nUdrite 4 háky (bočný úder, ktorý ide po oblúkovej dráhe) \n\nNasleduje kratšia pauza a pokračujte znova 4 hákmi. \nkaždú kombináciu začínajte predným hákom.","en-US":"Throw 4 hooks (side punches following an arc trajectory).\n\nTake a short pause, then throw another 4 hooks.\n\nAlways start each combination with your lead hook.","docId":"D 4 háky.desc"},{"sk-SK":"D Direktová pyramída","en-US":"P Straight Punch Pyramid","docId":"D Direktová pyramída"},{"sk-SK":"V tomto drile budete udiera direktovú pyramídu: \nUdrite 2 direkty, 4 direkty, 6 direktov, 8 direktov, 10 direktov \na poďte dole: 8 direktov, 6 direktov, 4 direkty, 2 direkty a máte hotovo. \n\nKaždú kombináciu začínajte vašou prednou rukou. ","en-US":"In this drill, you'll perform a straight punch pyramid:\n\nThrow 2 straight punches.\nThrow 4 straight punches.\nThrow 6 straight punches.\nThrow 8 straight punches.\nThrow 10 straight punches.\nThen work your way back down:\n\nThrow 8 straight punches.\nThrow 6 straight punches.\nThrow 4 straight punches.\nFinish with 2 straight punches\n\nAlways start each combination with your lead hand. And you're done! 😊","docId":"D Direktová pyramída.desc"},{"sk-SK":"D Duckingy","en-US":"P Duckings","docId":"D Duckingy"},{"sk-SK":"Jeden z dvojice udiera háky, druhý robí duckingy.  1 ducking (podlezietehák tak, že vaša hlava opisuje písmeno U).","en-US":"One partner throws hooks, while the other performs duckings.\n\nThe first partner throws hooks\nThe second partner performs duckings (slip under the hook by moving your head in a \"U\" shape).\n\nFocus on proper form for both the hooks and the ducking movements!","docId":"D Duckingy.desc"},{"sk-SK":"D Háková pyramída","en-US":"P Hook pyramid","docId":"D Háková pyramída"},{"sk-SK":"V tomto drile budete udiera hákovú pyramídu: \nUdrite 2 háky, 4 háky, 6 hákov, 8 hákov, 10 hákov \na poďte dole: 8 hákov, 6 hákov, 4 háky, 2 háky a máte hotovo. \n\nKaždú kombináciu začínajte vašou prednou rukou. ","en-US":"In this drill, you'll perform a hook pyramid:\n\nThrow 2 hooks (starting with your lead hand).\nThrow 4 hooks.\nThrow 6 hooks.\nThrow 8 hooks.\nThrow 10 hooks.\nThen work your way back down:\n\nThrow 8 hooks.\nThrow 6 hooks.\nThrow 4 hooks.\nFinish with 2 hooks.","docId":"D Háková pyramída.desc"},{"sk-SK":"DNI","en-US":"DAYS","docId":"DAYS"},{"sk-SK":"POČET DNÍ \\nV SÉRII","en-US":"DAYS STREAK","docId":"DAYS\\nSTREAK"},{"sk-SK":"vymazať účet","en-US":"DELETE ACCOUNT","docId":"DELETE ACCOUNT"},{"en-US":"DNS - 4 p. pos., bear, squat","sk-SK":"DNS 4, medved, drep","docId":"DNS - 4 p. pos., bear, squat"},{"sk-SK":"Dajte sa do pozície na štyroch. Dlane smerujú dopredu, lakte sú mierne pokrčené. Majte pravý uhol v kolenách a bedrách. Chrbát je vystretý, hlava je v predĺžení krku. Dýchajte do brucha, nie do pľúc. \n\nZdvihnite kolená pár cm nad zem. \n\nNásledne prejdite do pozície MEDVEĎA: zdvihnite b bedrá a zadok do výšky. Zachovajte vystretý chrbát a vytiahnite sa z ramien. Kolená sú mierne od seba A A špičky sú zapreté o zem v celej ich šírke. \n\nPotom prejdide do DREPU: rúčkujte pomaly s rukami k nohám až dokým spravíte drep. Udržte vystretý chrbát, chodidlá by mali byť celé na zemi. Chvíľu vydržte v tejto pozícii. \n\nNásledne pomaly rúčkuje naspäť do MEDVEĎA, chvíľu zostaňte v tejto pozície a prejde do pozície NA ŠTYROCH. Ak zvládate, nepokladajte kolená na zem ale pokračujte ďalším opakovaním. ","en-US":"Get into a four-point position. Palms are facing forward, elbows slightly bent. Knees are at a right angle, as well as the hip joint. \nThe back is straight, the head is an extension of the neck, and breathe into the abdomen, not the lungs. \n\nLift the knees a few centimeters into the air. \n\nSubsequently, lift the hips upward without hunching the back. Pull up from the shoulders. Knees go slightly apart, and the feet are on the toes. \n\nThen transfer the weight to your feet and crawl until you reach a squat. Also, be mindful of keeping your back straight. \n\nThe soles of your feet should be on the ground, rotated at a 45-degree angle. Hold this position for a while. \n\nThen crawl forward until you return to the bear position. Lower your hips and return to the four-point position. Repeat.","docId":"DNS - 4 p. pos., bear, squat.desc"},{"en-US":"DNS 4 P. POSITION TO BEAR","sk-SK":"DNS zo 4roch do medveda","docId":"DNS 4 P. POSITION TO BEAR"},{"en-US":"DNS 4 p. position to bear","sk-SK":"DNS zo 4roch do medveda","docId":"DNS 4 p. position to bear"},{"en-US":"Assume a four-point position. Palms facing forward, elbows slightly bent. Knees and hip joint form right angles. Keep your back straight, extend your head from the neck, and breathe into the abdomen, not the lungs. Lift your knees a few centimeters into the air. Next, lift the hips upward without rounding the back. Pull up from the shoulders, let the knees go slightly apart, and keep the feet on the toes. Return to the four-point position but keep your knees in the air and repeat the sequence.","sk-SK":"Dajte sa do pozície na štyroch. Dlane smerujú dopredu, lakte sú mierne pokrčené. \nMajte v kolenách a v bedrách pravý uhol. \nUdržte chrbát vystretý, snažte sa ťahať špičku hlavy (tam kde mám cop) dopredu, ale nenakláňajte sa. \nDýchajte do brucha, nie do pľúc. \n\nZdvihnite kolená pár cm nad zem. \n\nZdvihnite bedrá a zadok hore (pozícia medveďa), bez toho aby  ste si zhrbili chrbát. Vytiahnite sa z ramien, kolená idú mierne od seba ale celé špičky máte zapreté o zem.  \n\nVráťte sa do pozície na štyroch, ale nedávajte kolená na zem. Udržte ich vo vzduchu. \n\nPrejdite do medveďa. ","docId":"DNS 4 p. position to bear.desc"},{"en-US":"DNS from bear to squat","sk-SK":"","docId":"DNS from bear to squat"},{"en-US":"Start in a four-point position. Lift your hips up, keep your back straight, and pull yourself up from your shoulders. Keep your knees slightly bent. Shift your weight to your feet and crawl until you reach a squat. Pay attention to keeping your back straight in this position. Hold this position for a moment. Then crawl forward until you return to the bear position.","sk-SK":"","docId":"DNS from bear to squat.desc"},{"en-US":"Boxing - Shoulders - Abs","sk-SK":"Box + ramená + brucho","docId":"DOPLNIT"},{"en-US":"You'll box, do push-ups, and finish with core exercises. If you find any of the exercises too challenging, always try the easier alternative.\n\nFor push-ups: Do knee push-ups.\n\nFor mountain climbers: Hold a plank position instead.\n\nFor regular sit-ups: Perform crunches (only go halfway up compared to full sit-ups).\n\nFor V-ups: Lift only one leg and the opposite arm (left arm with right leg or vice versa).","sk-SK":"20 minútový intenzívny tréning. Zaboxujete si, zaklikujete a na konci si zacvičíte brucho. \n\nAk nebudete zvládať jednotlivé cviky - vždy vyskúšajte ľahšiu alternatívu. \nPri klikoch - kliky na kolenách\nPri mountain climberoch - výdrž v planku\nPri klasických brušákoch - skracovačky (len do polovice rozsahu ako klasické brušáky\nPri sklapovačkách - zdvíhať len jednu nohu a jednu ruku (ľavá ruka pravá noha alebo opačne) ","docId":"DOPLNIT.desc"},{"sk-SK":"švihadlo","en-US":"none","docId":"DOPLNIT.props"},{"en-US":"Feel the burn, love the gain.","sk-SK":"Ďalšia výzva pokorená!","docId":"DOPLNIT.quote"},{"sk-SK":"stiahnutia","en-US":"DOWNLOADS","docId":"DOWNLOADS"},{"en-US":"Dribling oba tipy","sk-SK":"Dribling oba tipy","docId":"DRIBBLING BOTH TEEPS"},{"en-US":"Dribling ľavý round stena","sk-SK":"Dribling ľavý round stena","docId":"DRIBBLING LEFT ROUNDKICK WALL"},{"en-US":"Dribling - ľavý tip","sk-SK":"Dribling - ľavý tip","docId":"DRIBBLING LEFT TEEP"},{"en-US":"Dribling pravy roundkick stena","sk-SK":"Dribling pravy roundkick stena","docId":"DRIBBLING RIGHT ROUNDKICK WALL"},{"en-US":"Dribling pravý tip","sk-SK":"Dribling pravý tip","docId":"DRIBBLING RIGHT TEEP"},{"en-US":"Dribling roundkick stena obe","sk-SK":"Dribling roundkick stena obe","docId":"DRIBBLING ROUNDKICK WALL BOTH "},{"sk-SK":"Motivácia na dnes","en-US":"Daily Quotes","docId":"Daily Quotes"},{"en-US":"Dark","sk-SK":"Tmavý","docId":"Dark"},{"en-US":"Day","sk-SK":"deň","docId":"Day"},{"en-US":"Day 10","sk-SK":"Deň 10","docId":"Day 10"},{"en-US":"Day 11","sk-SK":"Deň 11","docId":"Day 11"},{"en-US":"Day 12","sk-SK":"Deň 12","docId":"Day 12"},{"en-US":"Day 14","sk-SK":"Deň 14","docId":"Day 14"},{"en-US":"Day 15","sk-SK":"Deň 15","docId":"Day 15"},{"en-US":"Day 17","sk-SK":"Deň 17","docId":"Day 17"},{"en-US":"Day 3","sk-SK":"Deň 3","docId":"Day 3"},{"en-US":"Day 4","sk-SK":"Deň 4","docId":"Day 4"},{"en-US":"Day Streak","sk-SK":"Day Streak","docId":"Day Streak"},{"en-US":"Days","sk-SK":"dní","docId":"Days"},{"en-US":"Days Streak","sk-SK":"Days Streak","docId":"Days Streak"},{"sk-SK":"Odstrániť","en-US":"Delete","docId":"Delete"},{"en-US":"Delete Account","sk-SK":"Odstrániť účet","docId":"Delete Account"},{"en-US":"Delete Forever","sk-SK":"Odstrániť navždy","docId":"Delete Forever"},{"en-US":"Delete My Account","sk-SK":"Odstrániť môj účet","docId":"Delete My Account"},{"sk-SK":"Vymazať Playlist","en-US":"Delete Playlist","docId":"Delete Playlist"},{"en-US":"Delete comment","sk-SK":"Odstrániť komentár","docId":"Delete comment"},{"en-US":"Delete post","sk-SK":"Odstrániť príspevok","docId":"Delete post"},{"sk-SK":"Odstránením účtu sa automaticky neodhlásite z Newslettra. Ak sa chcete odhlásiť, musíte sa manuálne odhlásiť z e-mailov, ktoré dostávate.","en-US":"Deleting account will not automatically unsubscribe you from email. To unsubscribe, please you must manually unsubscribe from the emails you get.","docId":"Deleting account will not automatically unsubscribe you from email. To unsubscribe, please you must manually unsubscribe from the emails you get."},{"en-US":"Deleting your account will not automatically unsubscribe you from the emails. To unsubscribe, please manually unsubscribe from the emails you get.","sk-SK":"Vymazaním účtu sa automaticky neodhlásite z odberu e-mailov. Ak chcete zrušiť odber, manuálne sa odhláste z odberu e-mailov, ktoré dostávate.","docId":"Deleting your account will not automatically unsubscribe you from the emails. To unsubscribe, please manually unsubscribe from the emails you get."},{"en-US":"Description","sk-SK":"Popis","docId":"Description"},{"en-US":"Designing your schedule","sk-SK":"Navrhujeme tvoj rozvrh","docId":"Designing your schedule"},{"sk-SK":"Deň 1","en-US":"Day 1","docId":"Deň 1"},{"sk-SK":"20 dní na naučenie základov thajského boxu? Poďme na to! Dnes si vysvetlíme, ako si vybrať postoj, naučíme sa techniku direktov, poposilujeme chrbát a na konci postrečujeme :)","en-US":"","docId":"Deň 1.desc"},{"sk-SK":"žiadne","en-US":"","docId":"Deň 1.props"},{"sk-SK":"Prvý deň za tebou! 🥳","en-US":"","docId":"Deň 1.quote"},{"en-US":"","sk-SK":"Deň 10","docId":"Deň 10"},{"en-US":"","sk-SK":"Deň 10 pred tebou a dnes sa naučíš ako správne kopať lowkicky a na konci ťa bude čakať taká thaiboxerská tabata :). ","docId":"Deň 10.desc"},{"en-US":"","sk-SK":"švihadlo","docId":"Deň 10.props"},{"en-US":"","sk-SK":"Super, polovica tréningov z tohto kurzu je už za tebou!","docId":"Deň 10.quote"},{"en-US":"","sk-SK":"Deň 11","docId":"Deň 11"},{"en-US":"","sk-SK":"Dnes je tvoj 11ty deň naučenia sa základov thajského boxu a my sa dnes pozrieme spolu na lakte. Do toho tam ešte pridáme niekoľko drepov, zopakuješ si jednoduché kombinácie a zavŕšime to kondičkou v podobe angličákov a chrbtov. Stačilo rozprávania, poďme na to ✌︎︎. ","docId":"Deň 11.desc"},{"en-US":"","sk-SK":"žiadne","docId":"Deň 11.props"},{"en-US":"","sk-SK":"Super a zajtra prejdeme konečne na úhyby 🔥","docId":"Deň 11.quote"},{"sk-SK":"Deň 12","en-US":"","docId":"Deň 12"},{"sk-SK":"Toto je tvoj 12. deň naučenia sa základov thajského boxu a práve dnes sa naučíme úhyby a posunieme tvoje skills v thajskom boxe na vyšší level. Do toho stihneme ešte nejakú pyramídku, odkopeme 100 tipov a na dnes bude hotovo! :)","en-US":"","docId":"Deň 12.desc"},{"sk-SK":"žiadne","en-US":"","docId":"Deň 12.props"},{"sk-SK":"A zajtra ťa čaká tá \"šťastná trinástka\"","en-US":"","docId":"Deň 12.quote"},{"sk-SK":"Deň 13","en-US":"","docId":"Deň 13"},{"sk-SK":"Šťastná trinástka je tu a s ňou ďalšie kombinácie s úhybmi. Tentoraz do toho zakomponujeme aj kolená :)","en-US":"","docId":"Deň 13.desc"},{"sk-SK":"žiadne","en-US":"","docId":"Deň 13.props"},{"sk-SK":"Plán na ďalší tréning? Budeme sa učiť duckingy!","en-US":"","docId":"Deň 13.quote"},{"en-US":"","sk-SK":"Deň 15","docId":"Deň 15"},{"en-US":"","sk-SK":"Dnes sa pozrieme spolu na ďalší oblúkový kop - roundkicky. Roundkicky sú kopy, ktoré  mierite na úroveň rebier. Kopete holeňou a sú takým signifikantným kopom v thajskom boxe. \n\nTu vás ale musím upozorniť, že je to veľmi náročný kop na kolená. Ak máte problémy s kolenami, prosím, robte to maximálne obozretne a opatrne a ak vás pri nejakom pohybe bude koleno bolieť, radšej daný cvik vynechajte. \n\nDosť bolo rozprávania, poďme trénovať!","docId":"Deň 15.desc"},{"en-US":"","sk-SK":"žiadne","docId":"Deň 15.props"},{"en-US":"","sk-SK":"Super, do konca výzvy zostáva už len 5 tréningov!","docId":"Deň 15.quote"},{"sk-SK":"Deň 16","en-US":"Day 16","docId":"Deň 16"},{"sk-SK":"Na dnešný tréning budeš potrebovať švihadlo. Potom si spolu spravíme opačko úhybov a duckingov, zamakáme si na kombinácii na pridávanie a záver bude venovaný tabate. Poďme trénovať!","en-US":"","docId":"Deň 16.desc"},{"sk-SK":"švihadlo","en-US":"","docId":"Deň 16.props"},{"sk-SK":"Pecka a poďme na deň 17!","en-US":"","docId":"Deň 16.quote"},{"en-US":"","sk-SK":"Deň 17","docId":"Deň 17"},{"en-US":"","sk-SK":"Toto je najťažší tréning z celej 20 dňovej výzvy! Dnes sa naučíme driblovať kopy - tipy a roundkicky. Rozcvička bude zameraná na nohy - ideálne ak máte nejakú mäkšiu podložku, pretože budete pracovať hlavne na zemi. Potom sa vrhneme na to driblovanie a vlastne o tom bude celý tréning. Nezabudnite mať pri sebe dostatok vody :)","docId":"Deň 17.desc"},{"en-US":"","sk-SK":"žiadne","docId":"Deň 17.props"},{"en-US":"","sk-SK":"Do konca výzvy nám zostávajú už len 3 tréningy!","docId":"Deň 17.quote"},{"sk-SK":"Deň 2","en-US":"Day 2","docId":"Deň 2"},{"sk-SK":"Zostáva už len 19 dní na naučenie základov thajského boxu a my si dnes spolu rozoberieme tipy 🦵 do toho si ešte spravíme kompenzačné cviky na ramená a na konci ťa čaká strečing. ","en-US":"","docId":"Deň 2.desc"},{"sk-SK":"žiadne","en-US":"","docId":"Deň 2.props"},{"sk-SK":"Deň 2 je za tebou!","en-US":"","docId":"Deň 2.quote"},{"en-US":"","sk-SK":"Deň 3","docId":"Deň 3"},{"en-US":"","sk-SK":"3. deň naučenia sa základov thajského boxu a my sa dnes pozrieme na správnu techniku hákov! Do toho si ešte zopakujeme tipy a na konci poposilujeme brušné svaly. Poďme teda na to!","docId":"Deň 3.desc"},{"en-US":"","sk-SK":"žiadne","docId":"Deň 3.props"},{"en-US":"","sk-SK":"Ešte 17 dní!","docId":"Deň 3.quote"},{"en-US":"","sk-SK":"Deň 4","docId":"Deň 4"},{"en-US":"","sk-SK":"Deň 4 pred nami. Zopakujeme si direkty a tipy a na konci poposilujeme core.","docId":"Deň 4.desc"},{"en-US":"","sk-SK":"žiadne","docId":"Deň 4.props"},{"en-US":"","sk-SK":"Poďme na deň 5! Nezabúdaj, že na tréning budeš potrebovať švihadlo.","docId":"Deň 4.quote"},{"sk-SK":"Deň 5","en-US":"Day 5","docId":"Deň 5"},{"sk-SK":"Deň 5 je pred nami. Dnes ťa čaká skákanie na švihadle a tvoje prvé \"komplikovanejšie\" kombinácie zložené z hákov a direktov. Poďme na to 💪.","en-US":"","docId":"Deň 5.desc"},{"sk-SK":"švihadlo","en-US":"","docId":"Deň 5.props"},{"sk-SK":"Vidíme sa pri dni 6!","en-US":"","docId":"Deň 5.quote"},{"sk-SK":"Deň 6","en-US":"Day 6","docId":"Deň 6"},{"sk-SK":"Deň 6 pred nami a my sa spoločne pozrieme na to, ako kopať kolená 🦵. A rozoberieme si ich biomechaniku do tých najmenších detailov. Spravíme si aj kompenzačné cviky na ramená a potom nás čaká strečing.👊","en-US":"","docId":"Deň 6.desc"},{"sk-SK":"žiadne","en-US":"","docId":"Deň 6.props"},{"sk-SK":"Super, už máš 6 tréningov thajského boxu za sebou! Na ďalšom tréningu budeš potrebovať švihadlo.","en-US":"","docId":"Deň 6.quote"},{"sk-SK":"Deň 7","en-US":"","docId":"Deň 7"},{"en-US":"","sk-SK":"Na dnešnom tréningu sa naučíš zdviháky. Do toho zaposilujeme trošku tvoj core a ruky. Poďme teda na to!","docId":"Deň 7.desc"},{"en-US":"","sk-SK":"žiadne","docId":"Deň 7.props"},{"en-US":"","sk-SK":"Super, už máš 7 tréningov thajského boxu za sebou!","docId":"Deň 7.quote"},{"sk-SK":"Deň 8","en-US":"Day 8","docId":"Deň 8"},{"sk-SK":"V dnešnom tréningu sa naučíš dve nové kombinácie: novú  opačnú trojku a následne sa s nimi budeme hrať. Tento workout je trošku technicky náročnejší, tak ak by si si potreboval zopakovať techniku - kľudne si ho zacvič aj na ďalší deň. ","en-US":"","docId":"Deň 8.desc"},{"sk-SK":"žiadne","en-US":"","docId":"Deň 8.props"},{"sk-SK":"Super a zajtra ťa čaká deň 9!","en-US":"","docId":"Deň 8.quote"},{"sk-SK":"Deň 9","en-US":"Day 9","docId":"Deň 9"},{"sk-SK":"Pred nami je Deň 9 a dnes sa pozrieme na strihnuté tipy. Vyzerá to zložito, no nie je to až také ťažké :) Poďme teda na to!","en-US":"","docId":"Deň 9.desc"},{"sk-SK":"žiadne","en-US":"","docId":"Deň 9.props"},{"en-US":"","sk-SK":"Super! Zajtra na deň 10 budeš potrebovať švihadlo.","docId":"Deň 9.quote"},{"en-US":"","sk-SK":"03 Direkty","docId":"Direkty"},{"en-US":"Punches & Squats: 14-Minute Challenge","sk-SK":"Direkty a drepy: 14-minútová výzva","docId":"Direkty a drepy: 14-minútová výzva"},{"en-US":"","sk-SK":"Direkty patria medzi základné údery v thajskom boxe. \n\nUdierate päsťou, po priamke na úroveň vašej brady. \nDruhá ruka musí stále chrániť hlavu a prácu vykonávajú takisto aj nohy. \n\nPri prednom direkte vytáčam predné bedro a predné koleno, pri zadnom direkte zadné bedro, zadné koleno a päta zadnej nohy sa zdvíha a taktiež rotuje. \n\n\n","docId":"Direkty.desc"},{"sk-SK":"žiadne","en-US":"","docId":"Direkty.props"},{"sk-SK":"Nezabudnite, že thajský box nepoužívate na útok, ale na obranu, preto si neskúšajte tieto techniky na náhodných okoloidúcich :)","en-US":"","docId":"Direkty.quote"},{"sk-SK":"Zrušiť","en-US":"Discard","docId":"Discard"},{"en-US":"Do you smoke? Avoid or quit smoking. It has numerous harmful effects on health.","sk-SK":"Fajčíš? Vyhni sa tomu alebo s tým prestaň. Má to množstvo škodlivých účinkov na zdravie.","docId":"Do you smoke? Avoid or quit smoking. It has numerous harmful effects on health."},{"sk-SK":"Chcete stiahnuť vybranú lekciu?","en-US":"Do you want to download the selected class?","docId":"Do you want to download the selected class?"},{"sk-SK":"Chcete stiahnuť vybranú lekciu?","en-US":"Do you want to download the selected routine ?","docId":"Do you want to download the selected routine ?"},{"en-US":"Don't allow","sk-SK":"Nedovoľte","docId":"Don't allow"},{"en-US":"Don't dig your grave with your own knife and fork.","sk-SK":"Nevykop si hrob vlastným nožom a vidličkou.","docId":"Don't dig your grave with your own knife and fork."},{"en-US":"Don't gamble with your health by trusting weekend nutritionists.","sk-SK":"Nehazarduj so svojím zdravím tým, že budeš dôverovať víkendovým odborníkom na výživu.","docId":"Don't gamble with your health by trusting weekend nutritionists."},{"sk-SK":"Nemáte účet?","en-US":"Don't have an account?","docId":"Don't have an account?"},{"sk-SK":"Nesúď ostatných podľa ich postavy; vnímaj ich láskavosť, silu a povahu.","en-US":"Don't judge others by their bodies; see their kindness, their strength, and their spirit.","docId":"Don't judge others by their bodies; see their kindness, their strength, and their spirit."},{"en-US":"Don't let others' judgment cloud your self-worth.","sk-SK":"Nedovoľ, aby názory iných zatienili tvoju vlastnú hodnotu.","docId":"Don't let others' judgment cloud your self-worth."},{"en-US":"Don't stop when you're tired; stop when you're done.","sk-SK":"Nekonči, keď si unavený/á, skonči, keď si hotový/á.","docId":"Don't stop when you're tired; stop when you're done."},{"en-US":"Don't trust diets that promise a quick fix; trust in sustainable, healthy choices.","sk-SK":"Never diétam, ktoré sľubujú rýchle výsledky; dôveruj udržateľným a zdravým rozhodnutiam.","docId":"Don't trust diets that promise a quick fix; trust in sustainable, healthy choices."},{"en-US":"Don't wish for it; work for it.","sk-SK":"Neželaj si to; pracuj na tom.","docId":"Don't wish for it; work for it."},{"sk-SK":"Hotovo","en-US":"Done","docId":"Done"},{"en-US":"Don’t have an account?","sk-SK":"Nemáte účet?","docId":"Don’t have an account?"},{"sk-SK":"Dosadnutie na päty","en-US":"Leg stretching 2","docId":"Dosadnutie na päty"},{"sk-SK":"Dajte váhu na jednu nohu a pokrčte ju v kolene. Chodidlo sa snažte udržať na zemi. \n\nPotom sa vytočte v bedrách tak, že vaša  noha je vpredu, koleno môže byť maximálne nad špičkou. Ruky sú vedľa pravej nohy. \n\nZadná noha je na špičke. Snažte sa zatlačiť bedrá smerom k zemi. \n\nNásledne si sadnite na vašu zadnú pätu, nemajte ale už nohu na špičke. Uvoľnite prsty, aby vás nič netlačilo. \n\nVráťte sa naspäť a opakujte. Snažte sa držať chrbát čo najviac vystretý pri celom pohybe. ","en-US":"Shift your weight onto your  foot and bend it at the knee. Try to keep the foot flat on the ground.\n\nThen pivot at the hips so that your one foot is forward, with the knee positioned directly above the toe at most. Your arms are beside the right leg.\n\nThe back foot is on its toes. Try to push your hips towards the ground.\n\nSubsequently, sit on your back leg, but do not have your foot on its toes anymore. Relax your toes so that nothing presses against you.\n\nReturn back and repeat. Try to keep your back as straight as possible throughout the movement.","docId":"Dosadnutie na päty.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"Dosadnutie na päty.props"},{"sk-SK":"Páči sa ti tento cvik? Nezabudni si ho uložiť!","en-US":"Like this exercise? Don´t forget to save it!","docId":"Dosadnutie na päty.quote"},{"sk-SK":"Pochybnosti zabíjajú oveľa viac snov ako zlyhanie. ","en-US":"Doubt kills more dreams than failure ever will.","docId":"Doubt kills more dreams than failure ever will."},{"en-US":"Download canceled!","sk-SK":"Sťahovanie bolo zrušené!","docId":"Download canceled!"},{"sk-SK":"Možnosť sťahovania iba cez Wi-Fi je zapnutá. Prosím, pripojte sa k Wi-Fi alebo zmeňte možnosť sťahovania v nastaveniach.","en-US":"Download over Wi-Fi only option is enabled. Please connect to Wi-Fi or change download option in settings.","docId":"Download over Wi-Fi only option is enabled. Please connect to Wi-Fi or change download option in settings."},{"en-US":"Download paused!","sk-SK":"Sťahovanie pozastavené!","docId":"Download paused!"},{"en-US":"Downloaded","sk-SK":"Stiahnuté","docId":"Downloaded"},{"en-US":"Downloading...","sk-SK":"Sťahuje sa...","docId":"Downloading..."},{"sk-SK":"Stiahnuté","en-US":"Downloads","docId":"Downloads"},{"en-US":"Dreams don't work unless you do.","sk-SK":"Sny sa nesplnia, pokiaľ na nich nepracuješ.","docId":"Dreams don't work unless you do."},{"en-US":"Dribbling","sk-SK":"Dribling","docId":"Dribbling"},{"sk-SK":"Dribling oba tipy","en-US":"Dribbling both teeps","docId":"Dribbling both teeps"},{"sk-SK":"Striedanie tipov je ešte náročnejšie na koordináciu, ako kopať tip z rovnakej nohy. \n\nPohyb ale stále pripomína tanec can-can. Kopnite ľavý tip, seknite ľavou rukou dole a následne kopnite pravý tip a seknite pravou rukou dole. \n\nVždy pri kope vystierajte nohu a kopte na úroveň vašich rebier. \nJedna ruka pri sekaní musí chrániť hlavu. Dbajte na to, aby vám ruky z hlavy nepadali. ","en-US":"Alternating teeps is even more demanding on coordination than kicking a teep from the same leg.\n\nThe movement still resembles the can-can dance. Kick a left teep, slash down with your left hand, and then kick a right teep and slash down with your right hand.\n\nAlways extend your leg fully when kicking and aim to kick at the level of your ribs.\nOne hand while slashing must protect the head. Make sure your hands do not drop from your head.","docId":"Dribbling both teeps.desc"},{"sk-SK":"Dribling ľavý round stena","en-US":"Dribbling left roundkick wall","docId":"Dribbling left roundkick wall"},{"sk-SK":"Pri tomto cviku striedajte kopanie roundkicku so stenou. \nNoha, na ktorej skáčete musí zostať na špičke. \nKopnite ľavý roundkick, seknite ľavou rukou, vráťte nohu na zem a následne urobte stenu z ľavej nohy. Pri stene obe ruky zostávajú na hlave. \n\nPri kopaní vytočte koleno do boku. Kopnite až dokým ssa vaša noha nevystrie a mierte na úroveň vašich rebier. \n\nKeď robíte stenu, zdvíhajte nohu čo najvyššie tak, aby sa koleno prekrývalo s lakťom. ","en-US":"In this exercise, alternate kicking a roundkick with a wall.\nThe foot on which you are jumping must remain on the tiptoe.\nKick a left roundkick, slash with your left hand, return your foot to the ground, and then perform a wall with your left leg. When doing the wall, both hands remain on your head.\n\nWhen kicking, turn your knee to the side. Kick until your leg is fully extended and aim at the level of your ribs.\n\nWhen doing the wall stand, lift your leg as high as possible so that the knee overlaps with the elbow.","docId":"Dribbling left roundkick wall.desc"},{"sk-SK":"Dribling - ľavý tip","en-US":"Dribbling left teep","docId":"Dribbling left teep"},{"sk-SK":"Kľúčová technika pre zvýšenie rýchlosti a plynulosti vašich kopov v Muay Thai, dribling umožňuje bojovníkom udržiavať dynamický a flexibilný pohyb pri príprave alebo reakcii na akcie súpera. Základ driblingu spočíva v rýchlom a kontrolovanom vykonávaní tipov bez využitia plnej sily. Cieľom je zlepšiť koordináciu a načasovanie.\n\nPohyb pripomína tanec can-can. Kopnite ľavý tip, vráťte nohu späť a potom kopnite ten istý kop znova. Ľavá ruka pri kopaní strihá nadol. Koleno počas kopu je otočené do hora. Noha, na ktorej skáčete, je vždy na špičkách. Snažte sa vždy pri kopaní vystrieť nohu a kopať na úroveň vašich rebier. ","en-US":"A key technique for increasing the speed and fluidity of your kicks in Muay Thai, dribbling allows fighters to maintain dynamic and flexible movement while preparing or reacting to an opponent's actions. The foundation of dribbling lies in the quick and controlled execution of tips without using full force. The goal is to improve coordination and timing.\n\nThe movement resembles the can-can dance. Kick a left tip, return the leg back, and then kick the same kick again. The left hand slashes down while kicking. The knee during the kick is turned upwards. The foot on which you are jumping is always on the tiptoes. Always try to extend your leg fully while kicking and aim to kick at the level of your ribs.","docId":"Dribbling left teep.desc"},{"sk-SK":"Dribling pravy roundkick stena","en-US":"Dribbling right roundkick wall","docId":"Dribbling right roundkick wall"},{"sk-SK":"Pri tomto cviku striedajte kopanie roundkicku so stenou. \nNoha, na ktorej skáčete musí zostať na špičke. \nKopnite pravý roundkick, seknite pravou rukou, vráťte nohu na zem a následne urobte stenu z pravej nohy. Pri stene obe ruky zostávajú na hlave. \n\nPri kopaní vytočte koleno do boku. Kopnite až dokým ssa vaša noha nevystrie a mierte na úroveň vašich rebier. \n\nKeď robíte stenu, zdvíhajte nohu čo najvyššie tak, aby sa koleno prekrývalo s lakťom. ","en-US":"In this exercise, alternate kicking a roundkick with a wall.\nThe foot on which you are jumping must remain on the tiptoe.\nKick a right roundkick, slash with your right hand, return your foot to the ground, and then perform a wall with your right leg. When doing the wall, both hands remain on your head.\n\nWhen kicking, turn your knee to the side. Kick until your leg is fully extended and aim at the level of your ribs.\n\nWhen doing the wall stand, lift your leg as high as possible so that the knee overlaps with the elbow.","docId":"Dribbling right roundkick wall.desc"},{"sk-SK":"Dribling pravý tip","en-US":"Dribbling right teep","docId":"Dribbling right teep"},{"sk-SK":"Kľúčová technika pre zvýšenie rýchlosti a plynulosti vašich kopov v Muay Thai, dribling umožňuje bojovníkom udržiavať dynamický a flexibilný pohyb pri príprave alebo reakcii na akcie súpera. Základ driblingu spočíva v rýchlom a kontrolovanom vykonávaní tipov bez využitia plnej sily. Cieľom je zlepšiť koordináciu a načasovanie.\n\nPohyb pripomína tanec can-can. Kopnite pravý tip, vráťte nohu späť a potom kopnite ten istý kop znova. Pravá ruka pri kopaní strihá nadol. Koleno počas kopu je otočené do hora. Noha, na ktorej skáčete, je vždy na špičkách. Snažte sa vždy pri kopaní vystrieť nohu a kopať na úroveň vašich rebier. ","en-US":"A key technique for increasing the speed and fluidity of your kicks in Muay Thai, dribbling allows fighters to maintain dynamic and flexible movement while preparing or reacting to an opponent's actions. The foundation of dribbling lies in the quick and controlled execution of tips without using full force. The goal is to improve coordination and timing.\n\nThe movement resembles the can-can dance. Kick a right teep, return the leg back, and then kick the same kick again. The right hand slashes down while kicking. The knee during the kick is turned upwards. The foot on which you are jumping is always on the tiptoes. Always try to extend your leg fully while kicking and aim to kick at the level of your ribs.","docId":"Dribbling right teep.desc"},{"sk-SK":"Dribling roundkick stena obe","en-US":"Dribbling roundkick wall both ","docId":"Dribbling rounckick wall both "},{"sk-SK":"Najťažší cvik zo série driblingu. Pri tomto cviku striedajte kopanie roundkicku so stenou a do toho striedajte nohy. \nNoha, na ktorej skáčete musí zostať na špičke. \nKopnite ľavý roundkick, seknite ľavou rukou, vráťte nohu na zem a následne urobte stenu z ľavej nohy. Pri stene obe ruky zostávajú na hlave. Potom kopnite pravý roundkick, seknite pravou rukou, vráťte nohu na zem a spravte stenu z pravej nohy. \n\nPri kopaní vytočte koleno do boku. Kopnite až dokým ssa vaša noha nevystrie a mierte na úroveň vašich rebier. \n\nKeď robíte stenu, zdvíhajte nohu čo najvyššie tak, aby sa koleno prekrývalo s lakťom. \n","en-US":"The most challenging exercise in the dribbling series involves alternating kicking a roundkick with a wall and switching legs.\n\nThe foot on which you are jumping must remain on the tiptoe.\n\nKick a left roundkick, slash with your left hand, return your foot to the ground, and then perform a wall with your left leg. When doing the wall, both hands remain on your head. Then kick a right roundkick, slash with your right hand, return your foot to the ground, and perform a wall with your right leg.\n\nWhen kicking, turn your knee to the side. Kick until your leg is fully extended and aim at the level of your ribs.\n\nWhen doing the wall, lift your leg as high as possible so that the knee overlaps with the elbow.","docId":"Dribbling rounckick wall both .desc"},{"en-US":"12 minutes of dribbling, but not like in basketball. In Muaythai,  you dribble with your feet. In this workout, you'll try different types of dribbling and kicks. Keep bouncing on the balls of your feet and breathe properly to avoid side stitches.","sk-SK":"12 minút driblingu, ale nie pri basketbale. V thajskom boxe driblujete nohami. V tomto tréningu si vyskúšate rôzne druhy driblingov a kopov. Snažte sa stále skákať na špičke a správne dýchať, aby vás nezačalo pichať v boku. ","docId":"Dribbling.desc"},{"sk-SK":"stena","en-US":"none","docId":"Dribbling.props"},{"en-US":"That was fun... kind of!","sk-SK":"To bola zábava... tak trochu!","docId":"Dribbling.quote"},{"sk-SK":"Dribling","en-US":"Roundkicks flow","docId":"Dribling"},{"sk-SK":"Dribling pravý roundkick","en-US":"Dribbling right roundkick","docId":"Dribling pravý roundkick"},{"sk-SK":"Kľúčová technika pre zvyšovanie rýchlosti a fluidity vašich kopov v thajskom boxe. Driblovanie umožňuje zápasníkom udržiavať dynamiku a pružnosť pohybu, zatiaľ čo pripravujú alebo reagujú na súperove akcie. Základ driblovania spočíva v rýchlom a kontrolovanom vykonávaní roundkickov bez plného nasadenia sily. Cieľom je zlepšiť koordináciu a timing.\n\nPohyb pripomína tanec kan kan. Kopnem pravý roundkick vrátim nohu naspäť a znova kopem ten istý kop. Pravá ruka pri kopaní seká dole. Koleno pri kope je vytočené doboku. Noha na ktorej skáčete je stále na špičkách. ","en-US":"A key technique for increasing the speed and fluidity of your kicks in Muay Thai, dribbling allows fighters to maintain dynamic and flexible movement while preparing or reacting to an opponent's actions. The foundation of dribbling lies in the quick and controlled execution of round kicks without full force application. The goal is to improve coordination and timing.\n\nThe movement resembles the can-can dance. I kick a right round kick, return the leg back, and then kick the same kick again. The right hand slashes down while kicking. The knee during the kick is turned sideways. The foot on which you are jumping is always on the tiptoes.","docId":"Dribling pravý roundkick.desc"},{"sk-SK":"Dribling vo dvojici","en-US":"Partner roundkick flow","docId":"Dribling vo dvojici"},{"sk-SK":"Dribling vo dvojici - 2. noha","en-US":"Roundkick flow - other leg","docId":"Dribling vo dvojici - 2. noha"},{"sk-SK":"Kopete teraz druhou nohou. \n\nVýborný cvik na koordináciu nielen vás ale aj vášho sparinga. Obaja naraz kopete roundkick - tou istou nohou. Lakte máte výnimočne zdvihnuté hore, aby ste si roundkicky triafali na rebrá. Intenzitu a silu kopov už nechám na vás. \n\nZáklad ale je, aby ste kopli kop správnou časťou nohy (holeňou alebo nartom), sekali rukami a aby vaša stojná noha bola vytočená preč od sparinga. \n\nTaktiež nezabudnite roundkick mieriť na rebrá. ","en-US":"Now kick with your other leg.\n\nGreat drill for coordination — not just yours, but your partner’s too.\nBoth of you throw a roundkick at the same time — using the same leg. This time, keep your elbows raised so you can aim your roundkicks at each other’s ribs.\n\nThe intensity and power of the kicks is up to you.\n\nThe key is to make sure you're kicking with the correct part of your leg (shin or instep), swinging your arms properly, and turning your standing foot away from your partner.\n\nAlso, don’t forget — the roundkick should be aimed at the ribs.","docId":"Dribling vo dvojici - 2. noha.desc"},{"sk-SK":"Dribling vo dvojici - obe nohy","en-US":"Roundkick flow - both kicks","docId":"Dribling vo dvojici - obe nohy"},{"sk-SK":"Výborný cvik na koordináciu nielen vás ale aj vášho sparinga. Obaja naraz kopete roundkick - tou istou nohou. Lakte máte výnimočne zdvihnuté hore, aby ste si roundkicky triafali na rebrá. Intenzitu a silu kopov už nechám na vás. \n\nZáklad ale je, aby ste kopli kop správnou časťou nohy (holeňou alebo nartom), sekali rukami a aby vaša stojná noha bola vytočená preč od sparinga. \n\nTaktiež nezabudnite roundkick mieriť na rebrá. ","en-US":"Great drill for coordination — not just yours, but your partner’s too.\nBoth of you throw a roundkick at the same time — using the same leg but alternating after each kick. This time, keep your elbows raised so you can aim your roundkicks at each other’s ribs.\n\nThe intensity and power of the kicks is up to you.\n\nThe key is to make sure you're kicking with the correct part of your leg (shin or instep), swinging your arms properly, and turning your standing foot away from your partner.\n\nAlso, don’t forget — the roundkick should be aimed at the ribs.","docId":"Dribling vo dvojici - obe nohy.desc"},{"sk-SK":"Výborný cvik na koordináciu nielen vás ale aj vášho sparinga. Obaja naraz kopete roundkick - tou istou nohou. Lakte máte výnimočne zdvihnuté hore, aby ste si roundkicky triafali na rebrá. Intenzitu a silu kopov už nechám na vás. \n\nZáklad ale je, aby ste kopli kop správnou časťou nohy (holeňou alebo nartom), sekali rukami a aby vaša stojná noha bola vytočená preč od sparinga. \n\nTaktiež nezabudnite roundkick mieriť na rebrá. ","en-US":"Great drill for coordination — not just yours, but your partner’s too.\nBoth of you throw a roundkick at the same time — using the same leg. This time, keep your elbows raised so you can aim your roundkicks at each other’s ribs.\n\nThe intensity and power of the kicks is up to you.\n\nThe key is to make sure you're kicking with the correct part of your leg (shin or instep), swinging your arms properly, and turning your standing foot away from your partner.\n\nAlso, don’t forget — the roundkick should be aimed at the ribs.","docId":"Dribling vo dvojici.desc"},{"sk-SK":"Dribling ľavý round","en-US":"Dribbling Left roundkick","docId":"Dribling ľavý round"},{"sk-SK":"Kľúčová technika pre zvyšovanie rýchlosti a fluidity vašich kopov v thajskom boxe. Driblovanie umožňuje zápasníkom udržiavať dynamiku a pružnosť pohybu, zatiaľ čo pripravujú alebo reagujú na súperove akcie. Základ driblovania spočíva v rýchlom a kontrolovanom vykonávaní roundkickov bez plného nasadenia sily. Cieľom je zlepšiť koordináciu a timing.\n\nPohyb pripomína tanec kan kan. Kopnem ľavý roundkick vrátim nohu naspäť a znova kopem ten istý kop. Ľavá ruka pri kopaní seká dole. Koleno pri kope je vytočené doboku. Noha na ktorej skáčete je stále na špičkách. ","en-US":"A key technique for increasing the speed and fluidity of your kicks in Muay Thai, dribbling allows fighters to maintain dynamic and flexible movement while preparing or reacting to an opponent's actions. The foundation of dribbling lies in the quick and controlled execution of round kicks without full force application. The goal is to improve coordination and timing.\n\nThe movement resembles the can-can dance. Kick a left round kick, return the leg back, and then kick the same kick again. The left hand slashes down while kicking. The knee during the kick is turned sideways. The foot on which you are jumping is always on the tiptoes.","docId":"Dribling ľavý round.desc"},{"sk-SK":"Dril na bedrá pravá strana","en-US":"Kneeling exercise - right side","docId":"Dril na bedrá pravá strana"},{"en-US":"Have your knees bent, and twist them to the right so that both knees are on the ground. Try to keep your back as straight as possible. \nSubsequently, lift yourselves up on your knees, and twist your hips in the direction of the knees, i.e., to the left. The left arm is lift up, and the right arm cuts down. \nThen, sit back down. \nThroughout the entire movement,  aim to keep your back as straight as possible and not use your hands for assistance.","sk-SK":"Nohy majte pokrčené v kolenách a vytočte ich na ľavú stranu tak, aby obe kolena boli na zemi. Chrbát sa snažte mať čo najviac vystretý. \n\nNásledne sa zdvihnite na kolená hore a bedrá vytočte v smere kolien, čiže doľava. Pravá ruka sa zdvíha hore a ľavá ruka seká dole. \n\nPotom dosadnite naspäť na zadok. \n\nPri celom pohybe sa snažte mať čo najviac vystretý chrbát a nepomáhať si rukami. ","docId":"Dril na bedrá pravá strana.desc"},{"sk-SK":"Dril o stenu 3 kopy ľavá noha","en-US":"Wall drill 3 left kicks","docId":"Dril o stenu 3 kopy pravá noha"},{"en-US":"Stand by the wall, holding onto it with one hand.\nLift your left leg upward, pointing your toes. Try to keep the upper body upright, so do not lean.\n\nSlowly straighten and bend your knee. \n\nFirst simulate the trajectory of a low kick - aim at the level of your thigh. Then a round kick - aim at the level of your ribs, and as the last kick - a high kick - aim at the level of your head.","sk-SK":"Postavte sa pri stenu, pridržiavajte sa jednou rukou steny. \nZdvihnite ľavú nohu do výšky, špičku prepnite. \n\nPomaly vystierajte a krčte koleno. Robte celý rozsah pohybu, tak ako vám to vaše koleno umožňuje. \n\nNajprv simulujte dráhu lowkicku - kopte na úroveň vášho stehna. Potom roundkick - úroveň vašich rebier a ako posledný kop - highkick - úroveň vašej hlavy. ","docId":"Dril o stenu 3 kopy pravá noha.desc"},{"en-US":"Wall drill for hips left leg","sk-SK":"Dril o stenu na bedrá ľ. noha","docId":"Dril o stenu na bedrá doboku"},{"sk-SK":"Postavte sa pri stenu, pridržiavajte sa jednou rukou steny. \nChyťte si ľavou rukou ľavú nohu tak, aby ste mali pätu čo najbližšie k vášmu zadku. \n\nPomaly zdvíhajte nohu do boku čo najvyššie ako sa vám dá, bez toho, aby ste pohli vrchnou časťou tela. \n\nKeď sa vraciate naspät k nohe, dbajte na to, aby kolená boli čo najviac pri sebe. ","en-US":"Stand by the wall, holding onto it with one hand.\nGrab your left foot with your left hand so that you can bring the heel as close to your buttocks as possible.\n\nSlowly raise your leg sideways as high as you can without moving the upper part of your body.\n\nAs you return to the starting position, make sure to put your knees as close together as possible.\n\n\n\n\n","docId":"Dril o stenu na bedrá doboku.desc"},{"sk-SK":"Dril o stenu na bedrá p. noha","en-US":"Wall drill for hips right leg","docId":"Dril o stenu na bedrá p. noha"},{"sk-SK":"Postavte sa pri stenu, pridržiavajte sa jednou rukou steny. \nChyťte si pravou rukou pravú nohu tak, aby ste mali pätu čo najbližšie k vášmu zadku. \n\nPomaly zdvíhajte nohu do boku čo najvyššie ako sa vám dá, bez toho, aby ste pohli vrchnou časťou tela. \n\nKeď sa vraciate naspät k nohe, dbajte na to, aby kolená boli čo najviac pri sebe. ","en-US":"Stand by the wall, holding onto it with one hand.\nGrab your right foot with your right hand so that you can bring the heel as close to your buttocks as possible.\n\nSlowly raise your leg sideways as high as you can without moving the upper part of your body.\n\nAs you return to the starting position, make sure to put your knees as close together as possible.\n","docId":"Dril o stenu na bedrá p. noha.desc"},{"sk-SK":"Dril o stenu na bedrá p. noha2","en-US":"Wall drill for hips right leg2","docId":"Dril o stenu na bedrá p. noha2"},{"sk-SK":"Postavte sa pri stenu, pridržiavajte sa jednou rukou steny. \nChyťte si pravou rukou pravú nohu tak, aby ste mali pätu čo najbližšie k vášmu zadku. \n\nPomaly zdvíhajte nohu dopredu čo najvyššie ako sa vám dá, bez toho, aby ste pohli vrchnou časťou tela. \n\nKeď sa vraciate naspät k nohe, dbajte na to, aby kolená boli čo najviac pri sebe, teda aby ste robili plný rozsah. ","en-US":"Stand by the wall, holding onto it with one hand.\nGrab your right foot with your right hand so that you can bring the heel as close to your buttocks as possible.\n\nSlowly lift your leg forward as high as you can without moving the upper part of your body.\n\nAs you return to the starting position, make sure to keep your knees as close together as possible, thus performing a full range of motion.","docId":"Dril o stenu na bedrá p. noha2.desc"},{"sk-SK":"Dril o stenu na bedrá p. noha3","en-US":"Wall drill for hips right leg3","docId":"Dril o stenu na bedrá p. noha3"},{"sk-SK":"Postavte sa pri stenu, pridržiavajte sa jednou rukou steny. \nChyťte si pravou rukou pravú nohu tak, aby ste mali pätu čo najbližšie k vášmu zadku. \n\nPomaly zdvíhajte nohu doboku čo najvyššie ako sa vám dá, bez toho, aby ste pohli vrchnou časťou tela. \n\nVráťte sa naspäť jednou nohou ku druhému kolenu. \nKeď sa vraciate naspät k nohe, dbajte na to, aby kolená boli čo najviac pri sebe, teda aby ste robili plný rozsah. \n\nNásledne zdvíhajte nohu dopredu, znova čo najvyššie, ako sa vám dá. A potom ju vráťte naspäť k druhej nohe.","en-US":"Stand by the wall, holding onto it with one hand.\nGrab your right foot with your right hand so that you can bring the heel as close to your buttocks as possible.\n\nSlowly lift your leg sideways as high as you can without moving the upper part of your body.\n\nReturn one leg back towards the other knee.\nAs you return to the starting position, make sure to keep your knees as close together as possible, thus performing a full range of motion.\n\nSubsequently, lift your leg forward again as high as you can. And then return it back towards the other leg.","docId":"Dril o stenu na bedrá p. noha3.desc"},{"sk-SK":"Dril o stenu na bedrá ľ. noha2","en-US":"Wall drill for hips left leg 2","docId":"Dril o stenu na bedrá ľ. noha2"},{"sk-SK":"Postavte sa pri stenu, pridržiavajte sa jednou rukou steny. \nChyťte si ľavou rukou ľavú nohu tak, aby ste mali pätu čo najbližšie k vášmu zadku. \n\nPomaly zdvíhajte nohu dopredu čo najvyššie ako sa vám dá, bez toho, aby ste pohli vrchnou časťou tela. \n\nKeď sa vraciate naspät k nohe, dbajte na to, aby kolená boli čo najviac pri sebe, teda aby ste robili plný rozsah. ","en-US":"Stand by the wall, holding onto it with one hand.\nGrab your left foot with your left hand so that you can bring the heel as close to your buttocks as possible.\n\nSlowly lift your leg forward as high as you can without moving the upper part of your body.\n\nAs you return to the starting position, make sure to keep your knees as close together as possible, thus performing a full range of motion.\n\n\n\n\n","docId":"Dril o stenu na bedrá ľ. noha2.desc"},{"sk-SK":"Dril o stenu na bedrá ľ. noha3","en-US":"Wall drill for hips left leg 3","docId":"Dril o stenu na bedrá ľ. noha3"},{"sk-SK":"Postavte sa pri stenu, pridržiavajte sa jednou rukou steny. \nChyťte si ľavou rukou ľavú nohu tak, aby ste mali pätu čo najbližšie k vášmu zadku. \n\nPomaly zdvíhajte nohu doboku čo najvyššie ako sa vám dá, bez toho, aby ste pohli vrchnou časťou tela. \n\nVráťte sa naspäť jednou nohou ku druhému kolenu. \nKeď sa vraciate naspät k nohe, dbajte na to, aby kolená boli čo najviac pri sebe, teda aby ste robili plný rozsah. \n\nNásledne zdvíhajte nohu dopredu, znova čo najvyššie, ako sa vám dá. A potom ju vráťte naspäť k druhej nohe. ","en-US":"Stand by the wall, holding onto it with one hand.\nGrab your left foot with your left hand so that you can bring the heel as close to your buttocks as possible.\n\nSlowly lift your leg sideways as high as you can without moving the upper part of your body.\n\nReturn one leg back towards the other knee.\nAs you return to the starting position, make sure to keep your knees as close together as possible, thus performing a full range of motion.\n\nSubsequently, lift your leg forward again as high as you can. And then return it back towards the other leg.","docId":"Dril o stenu na bedrá ľ. noha3.desc"},{"en-US":"Wall drills right roundkick","sk-SK":"Dril o stenu pravý roundkick","docId":"Dril o stenu pravý roundkick"},{"en-US":"Stand by the wall, holding onto it with one hand.\nLift your right leg upward, pointing your toes. Try to keep the upper body upright, do not lean.\n\nSlowly straighten and bend your knee. Perform the full range of motion as allowed by your knee.","sk-SK":"Postavte sa pri stenu, pridržiavajte sa jednou rukou steny. \nZdvihnite pravú nohu do výšky, špičku prepnite. Snažte sa udržať vrch tela vzpriamený, teda sa nezakláňajte. \n\nPomaly vystierajte a krčte koleno. Robte celý rozsah pohybu, tak ako vám to vaše koleno umožňuje. \n","docId":"Dril o stenu pravý roundkick.desc"},{"sk-SK":"Dril o stenu ľavý roundkick","en-US":"Wall drill left roundkick","docId":"Dril o stenu ľavý roundkick"},{"sk-SK":"Postavte sa pri stenu, pridržiavajte sa jednou rukou steny. \nZdvihnite ľavú nohu do výšky, špičku prepnite. Snažte sa udržať vrch tela vzpriamený, teda sa nezakláňajte. \n\nPomaly vystierajte a krčte koleno. Robte celý rozsah pohybu, tak ako vám to vaše koleno umožňuje. ","en-US":"Stand by the wall, holding onto it with one hand.\nLift your left leg upward, pointing your toes. Try to keep the upper body upright, do not lean.\n\nSlowly straighten and bend your knee. Perform the full range of motion as allowed by your knee.","docId":"Dril o stenu ľavý roundkick.desc"},{"sk-SK":"Drily v štvorci","en-US":"Square drills","docId":"Drily v štvorci"},{"en-US":"Dumbell","docId":"Dumbell"},{"en-US":"Duration","sk-SK":"Dĺžka","docId":"Duration"},{"en-US":"Dynamic stretching","sk-SK":"Dynamický strečing","docId":"Dynamic stretching"},{"en-US":"Dynamic stretching - whole body","sk-SK":"Dynamický strečing - celé telo","docId":"Dynamic stretching - whole body"},{"en-US":"Dynamic stretching is used to warm up the body before training, while also gently stretching the muscles. The entire movement of the exercise should be dynamic – staying in one position for only a few seconds. With each repetition, try to get closer to the ideal position and perform each exercise smoothly.","sk-SK":"Dynamický strečing  slúži na zahriatie tela pred tréningom, no zároveň vám príjemne natiahne svaly. Celý pohyb cviku by mal byť dynamicky - v jednej polohe zostať maximálne pár sekúnd. Snažte sa pri opakovaní cviku sa čoraz viac dostávať do ideálnej polohy a robiť každý cvik plynule.","docId":"Dynamic stretching - whole body.desc"},{"en-US":"none","sk-SK":"žiadne","docId":"Dynamic stretching - whole body.props"},{"en-US":"Dynamic stretching is great because it warms up your body while also giving your muscles a nice stretch.","sk-SK":"Dynamický strečing je super v tom, že vám rozhohreje telo ale zároveň vám aj príjemne ponaťahuje svaly. ","docId":"Dynamic stretching - whole body.quote"},{"sk-SK":"Dynamický strečing . celé telo 2","en-US":"Dynamic stretching. Full body 2","docId":"Dynamický strečing . celé telo 2"},{"sk-SK":"Dynamický strečing slúži na zahriatie tela pred tréningom, no zároveň vám príjemne natiahne svaly. Celý pohyb cviku by mal byť dynamický - v jednej polohe zostať maximálne pár sekúnd. Nezabudnite dýchať :)","en-US":"Dynamic stretching is designed to warm up the body before training while gently stretching your muscles. Each movement should be dynamic – hold each position for just a few seconds. Don’t forget to breathe! :)","docId":"Dynamický strečing . celé telo 2.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"Dynamický strečing . celé telo 2.props"},{"sk-SK":"Nie je nič na tréningu lepšie, ako keď ste poriadne zahriatí a postrečovaní hneď po rozcvičke. ","en-US":"There's nothing better in a workout than being properly warmed up and stretched right after the warm-up.","docId":"Dynamický strečing . celé telo 2.quote"},{"sk-SK":"Upraviť profil","en-US":"EDIT PROFILE","docId":"EDIT PROFILE"},{"en-US":"Easy","sk-SK":"Ľahké","docId":"Easy"},{"en-US":"Easy 2","docId":"Easy 2"},{"en-US":"Easy option","sk-SK":"Ľahšia varianta","docId":"Easy option"},{"sk-SK":"Zdravé stravovanie je prejavom sebaúcty.","en-US":"Eating well is a form of self-respect.","docId":"Eating well is a form of self-respect."},{"sk-SK":"Upraviť","en-US":"Edit","docId":"Edit"},{"en-US":"Edit Comment","sk-SK":"Upraviť komentár","docId":"Edit Comment"},{"en-US":"Edit Post","sk-SK":"Upraviť príspevok","docId":"Edit Post"},{"sk-SK":"Upraviť profil","en-US":"Edit Profile","docId":"Edit Profile"},{"sk-SK":"Upraviť váš playlist","en-US":"Edit your playlist","docId":"Edit your playlist"},{"en-US":"Edit:","sk-SK":"Upraviť:","docId":"Edit:"},{"en-US":"Elbows","sk-SK":"Lakte","docId":"Elbows"},{"en-US":"Email Copied","sk-SK":"Email bol skopírovaný","docId":"Email Copied"},{"sk-SK":" Pošlite nám email ","en-US":"Email us at","docId":"Email us at"},{"en-US":"Emails must match!","sk-SK":"E-maily sa musia zhodovať!","docId":"Emails must match!"},{"en-US":"Embrace your body; it's a work of art in progress.","sk-SK":"Prijmi svoje telo; je to umelecké dielo vo vývoji.","docId":"Embrace your body; it's a work of art in progress."},{"en-US":"End","sk-SK":"Koniec","docId":"End"},{"en-US":"Enter Code","sk-SK":"Zadajte kód","docId":"Enter Code"},{"en-US":"Enter Community Name","sk-SK":"Zadajte názov komunity","docId":"Enter Community Name"},{"sk-SK":"Zadajte meno","en-US":"Enter Name","docId":"Enter Name"},{"en-US":"Enter Password","sk-SK":"Zadajte heslo","docId":"Enter Password"},{"en-US":"Enter Valid Email","sk-SK":"Zadajte platný email","docId":"Enter Valid Email"},{"en-US":"Enter Your email","sk-SK":"Zadajte Váš email","docId":"Enter Your email"},{"sk-SK":"Zadajte kód sem ","en-US":"Enter code here ","docId":"Enter code here "},{"sk-SK":"Zadajte e -mail","en-US":"Enter email","docId":"Enter email"},{"sk-SK":"Zadať heslo","en-US":"Enter password","docId":"Enter password"},{"en-US":"Enter your comment","sk-SK":"Zadajte svoj komentár","docId":"Enter your comment"},{"en-US":"Equipment","sk-SK":"Vybavenie","docId":"Equipment"},{"en-US":"Even on your toughest days, stay committed.","sk-SK":"Aj v tých najťažších dňoch zostaňte odhodlaní a verní svojmu cieľu.","docId":"Even on your toughest days, stay committed."},{"sk-SK":"Každý úspech začína rozhodnutím skúsiť to.","en-US":"Every accomplishment starts with the decision to try.","docId":"Every accomplishment starts with the decision to try."},{"sk-SK":"vyprší","en-US":"Expiring","docId":"Expiring"},{"sk-SK":"Preskúmať","en-US":"Explore","docId":"Explore"},{"en-US":"Explore Premium","sk-SK":"Preskúmajte Premium","docId":"Explore Premium"},{"en-US":"Failed to Load!","sk-SK":"Načítanie zlyhalo!","docId":"Failed to Load!"},{"en-US":"Failed to create share link, please try again.","sk-SK":"Nepodarilo sa vytvoriť odkaz na zdieľanie, skúste to znova.","docId":"Failed to create share link, please try again."},{"en-US":"Fat","sk-SK":"Tuk","docId":"Fat"},{"en-US":"Favorite","sk-SK":"Obľúbené","docId":"Favorite"},{"sk-SK":"Obľúbené","en-US":"Favorites","docId":"Favorites"},{"en-US":"Feedback","sk-SK":"Spätná väzba","docId":"Feedback"},{"en-US":"Feedback & Sharing","sk-SK":"Spätná väzba a zdieľanie","docId":"Feedback & Sharing"},{"en-US":"Fight for your dreams, and your dreams will fight for you.","sk-SK":"Bojuj za svoje sny a tvoje sny budú bojovať za teba.","docId":"Fight for your dreams, and your dreams will fight for you."},{"en-US":"Fighter","sk-SK":"Zápasník","docId":"Fighter"},{"sk-SK":"Filter","en-US":"Filter","docId":"Filter"},{"en-US":"Filters","sk-SK":"Filtre","docId":"Filters"},{"en-US":"Find freedom in the journey, not just the destination.","sk-SK":"Nájdi slobodu v ceste, nielen v cieli.","docId":"Find freedom in the journey, not just the destination."},{"sk-SK":"Finty s roundkickmi","en-US":"Roundkicks feints","docId":"Finty s roundkickmi"},{"sk-SK":"Meno","en-US":"First Name","docId":"First Name"},{"sk-SK":"Fit lopta","docId":"Fit lopta"},{"en-US":"Fitness ball leg raises","sk-SK":"Fitlopta zdvíhanie nôh","docId":"Fitness ball leg raises"},{"en-US":"Lie on your back, place a fitness ball between your legs, and lift your legs towards the ceiling. The back should be always on the floor. If you have troubles doing this exercise, don't lower your legs too much. The controlled movement engages the lower abs, hips, and thighs. ","sk-SK":"Ľahnite si na chrbát, umiestnite fitness loptu medzi nohy a zdvihnite ich smerom k stropu. Tento kontrolovaný pohyb zapája dolné brušné svaly, boky a stehná.\nNezdvíhajte ale spodný chrbát. Ten musí zostať opretý o podložku. ","docId":"Fitness ball leg raises.desc"},{"en-US":"Fitness ball leg swings","sk-SK":"Fitlopta do bokov","docId":"Fitness ball leg swings"},{"en-US":"Lie on your back with a fitness ball between your legs, lift your legs to a 90-degree angle, and then slowly move the ball from side to side.","sk-SK":"Ľahnite si na chrbát s fitness loptou medzi nohami, zdvihnite nohy do 90-stupňového uhla a potom pomaly pohybujte loptou zo strany na stranu. Snažte sa udržať lopatky na zemi. ","docId":"Fitness ball leg swings.desc"},{"sk-SK":"Postupujte podľa nasledujúcich krokov na prehranie na počítači.","en-US":"Follow the below steps to play this on the computer","docId":"Follow the below steps to play this on the computer"},{"en-US":"Footwork","sk-SK":"Footwork","docId":"Footwork"},{"sk-SK":"Footwork workout","docId":"Footwork workout"},{"sk-SK":"Tento workout je zameraný na footwork. Ak to budete cítiť kľudne si pri driloch vo štvorci zoberte 1kg alebo 2kg činky. Každopádne, snažte sa direkty či kombinácie robiť čo najrýchlešie, to je cieľ. A samozrejme nezabúdať na správny footwork. ","docId":"Footwork workout.desc"},{"sk-SK":"švihadlo, 1-2kg činky (nie sú povinné)","docId":"Footwork workout.props"},{"sk-SK":"Ďalší tréning zvládnutý!","docId":"Footwork workout.quote"},{"en-US":"For support, please email us at","sk-SK":"Ak potrebujete podporu, pošlite nám e-mail na adresu","docId":"For support, please email us at"},{"en-US":"Forearm rotations","sk-SK":" Krúženie predlaktiami","docId":"Forearm rotations"},{"en-US":"Rotate your forearms forward and then backward.","sk-SK":"Krúžte predlaktiami dopredu a potom dozadu. ","docId":"Forearm rotations.desc"},{"en-US":"none","sk-SK":"žiadne","docId":"Forearm rotations.props"},{"en-US":"Save it for later.","sk-SK":"pozri si aj ďalšie strečingy.","docId":"Forearm rotations.quote"},{"en-US":"Forearm stretching","sk-SK":"Strečing predlaktia","docId":"Forearm stretching"},{"en-US":"Forearms","sk-SK":"Predlaktia","docId":"Forearms"},{"en-US":"Forgot Password","sk-SK":"Zabudnuté heslo","docId":"Forgot Password"},{"en-US":"Forgot Password ?","sk-SK":"Zabudli ste heslo?","docId":"Forgot Password ?"},{"sk-SK":"Zabudli ste heslo?","en-US":"Forgot Password?","docId":"Forgot Password?"},{"sk-SK":"Zabudol som heslo","en-US":"Forgot password?","docId":"Forgot password?"},{"en-US":"Forward-Backward Punch Jumps ","sk-SK":"Komplexné prískoky ","docId":"Forward-Backward Punch Jumps "},{"en-US":"During these jumps, you will strike both when jumping forward and when jumping backward.\nEach jump = 1 punch.\n\nWhen jumping forward, throw a lead straight.\nWhen jumping backward, throw a rear straight.\n\nTip: Keep a wide stance so you can properly rotate into your punches (especially the rear straight).","sk-SK":"Pri týchto preskokoch budete udierať aj pri skoku dopredu aj pri skoku dozadu. \nKaždý skok = 1 úder\n\nPri prískoku dopredu udriete predný direkt. \nPri skoku dozadu zadný direkt. \n\nTip: Majte široký postoj, aby ste sa vedeli do úderov (hlavne do zadného direktu poriadne vytočiť)","docId":"Forward-Backward Punch Jumps .desc"},{"en-US":"Free Trial","sk-SK":"Bezplatná skúšobná verzia","docId":"Free Trial"},{"sk-SK":"Celé meno","en-US":"Full Name","docId":"Full Name"},{"en-US":"Full body","docId":"Full body"},{"en-US":"Full body stretching","sk-SK":"Celotelový strečing","docId":"Full body stretching"},{"en-US":"An intense 11 minutes of static stretching. There's nothing better than giving your body a good stretch like this. Because it's not just strength but flexibility that’s essential too. This is the perfect stretching routine for a full-body muscle soreness!","sk-SK":"Intenzívnych 11 minút statického strečingu. Nie je nič lepšie si takto ponaťahovať telo. Lebo nielen sila ale aj flexibilita je potrebná. Toto je ideálny strečing na celotelovú svalovicu. ","docId":"Full body stretching.desc"},{"en-US":"none","sk-SK":"žiadne","docId":"Full body stretching.props"},{"en-US":"Stretching is important after every workout. So don’t skip it!","sk-SK":"Strečing je dôležitý po každom tréningu. Preto ho nevynechávajte.","docId":"Full body stretching.quote"},{"en-US":"Fundamentals of movement","sk-SK":"Základy pohybu","docId":"Fundamentals of movement"},{"sk-SK":"získať podporu","en-US":"GET SUPPORT","docId":"GET SUPPORT"},{"en-US":"Get 7-9 hours of quality sleep per night to support overall health and well-being.","sk-SK":"Dopraj si 7-9 hodín kvalitného spánku každú noc na podporu celkového zdravia a pohody.","docId":"Get 7-9 hours of quality sleep per night to support overall health and well-being."},{"sk-SK":"Začať","en-US":"Get Started","docId":"Get Started"},{"en-US":"Get Support","sk-SK":"Získajte podporu","docId":"Get Support"},{"sk-SK":"Darček","en-US":"Gift","docId":"Gift"},{"en-US":"Give Your Playlist Name","sk-SK":"Zadajte názov svojho zoznamu skladieb","docId":"Give Your Playlist Name"},{"sk-SK":"Pomenovať playlist","en-US":"Give the playlist name","docId":"Give the playlist name"},{"en-US":"Great job!","sk-SK":"Skvelá práca!","docId":"Great job!"},{"en-US":"Slúchatko","sk-SK":"Slúchatko","docId":"HEADPHONE"},{"en-US":"Vytáčanie bedier","sk-SK":"Vytáčanie bedier","docId":"HIP TWISTING"},{"en-US":"Hamstring Stretch","sk-SK":"Hamstring strečing","docId":"Hamstring Stretch"},{"sk-SK":"Hamstring strečing - päta hore","en-US":"Supine Hamstring Stretch.","docId":"Hamstring strečing - päta hore"},{"en-US":"Lie on your back. Pull your left leg toward you so that it is straight, with your heel pointing toward the ceiling.\n\nThis exercise stretches the hamstrings (back of the thigh), the calf muscles, and additionally supports lower back health.","sk-SK":"Ľahnite si na chrbát. Priťahujte si ľavú nohu k sebe tak, aby bola vystretá, pričom päta smeruje do stropu. \n\nPri tomto cviku strečujete hamstringy (zadná strana stehna), lýtkové svaly a navyše podporuje zdravie dolnej časti chrbta.","docId":"Hamstring strečing - päta hore.desc"},{"sk-SK":"Hamstring strečing- Ppäta hore","en-US":"Supine Hamstring Stretch right","docId":"Hamstring strečing- Ppäta hore"},{"sk-SK":"Ľahnite si na chrbát. Priťahujte si pravú nohu k sebe tak, aby bola vystretá, pričom päta smeruje do stropu. \n\nPri tomto cviku strečujete hamstringy (zadná strana stehna), lýtkové svaly a navyše podporuje zdravie dolnej časti chrbta.","en-US":"Lie on your back. Pull your right leg toward you so that it is straight, with your heel pointing toward the ceiling.\n\nThis exercise stretches the hamstrings (back of the thigh), the calf muscles, and additionally supports lower back health.","docId":"Hamstring strečing- Ppäta hore.desc"},{"sk-SK":"Hamstring strečing- špička P","en-US":"Hamstring Stretch Right leg","docId":"Hamstring strečing- špička P"},{"sk-SK":"Ľahnite si na chrbát. Priťahujte si pravú nohu k sebe tak, aby bola vystretá, pričom špička smeruje do stropu.\n\nPri tomto cviku naťahujete: hamstringy (zadná strana stehna), lýtkové svaly a dolnú časť chrbta.","en-US":"Lie on your back. Pull your right leg toward you so that it is straight, with the toes pointing toward the ceiling. \n\nIn this exercise, you stretch hamstrings (back of the thigh), calf muscles and lower back.","docId":"Hamstring strečing- špička P.desc"},{"sk-SK":"Hamstring strečing- špička Ľ","en-US":"Hamstring Stretch left leg","docId":"Hamstring strečing- špička Ľ"},{"en-US":"Lie on your back. Pull your left leg toward you so that it is straight, with the toes pointing toward the ceiling. \n\nIn this exercise, you stretch hamstrings (back of the thigh), calf muscles and lower back","sk-SK":"Ľahnite si na chrbát. Priťahujte si ľavú nohu k sebe tak, aby bola vystretá, pričom špička smeruje do stropu. \n\nPri tomto cviku strečujete hamstringy (zadná strana stehna), lýtkové svaly a navyše podporuje zdravie dolnej časti chrbta.","docId":"Hamstring strečing- špička Ľ.desc"},{"en-US":"Handpicking your sessions","sk-SK":"Starostlivo vyberáme tvoje cvičenia","docId":"Handpicking your sessions"},{"en-US":"Handwraps","sk-SK":"Bandáže","docId":"Handwraps"},{"en-US":"Harassment","sk-SK":"Obťažovanie","docId":"Harassment"},{"en-US":"Head","sk-SK":"Hlava","docId":"Head"},{"en-US":"Head stretch","sk-SK":"Krúženie hlavou","docId":"Head stretch"},{"en-US":"Head-to-Toe Pre-Workout Stretch","sk-SK":"Predtréningový strečing","docId":"Head-to-Toe Pre-Workout Stretch"},{"en-US":"I think most people intuitively know that before every training session, it’s important not only to warm up, but also to dynamically stretch the whole body.\n\nThis is my go-to routine right after the warm-up phase. Head, arms, torso, and legs.\nJust 3 minutes and you've got a full-body dynamic stretch done and dusted.","sk-SK":"Myslím si, že každý asi intuitívne tuší, že pred každým tréningom je dôležité sa nielen rozohriať ale aj dynamicky ponaťahovať celé telo. \n\nToto je moja rutina po zahrievacej fáze. Hlava, ruky, trup a nohy. \n3 minútky a máte dynamický strečing celého tela za sebou. ","docId":"Head-to-Toe Pre-Workout Stretch.desc"},{"en-US":"none","sk-SK":"žiadne","docId":"Head-to-Toe Pre-Workout Stretch.props"},{"en-US":"Enojoyed this stretching routine? Don´t forget to save it.","sk-SK":"Ak sa ti tento strečing páčil, nezabudni si ho uložiť. ","docId":"Head-to-Toe Pre-Workout Stretch.quote"},{"en-US":"Headphone","sk-SK":"Slúchatko","docId":"Headphone"},{"en-US":"Get into a position on all fours, supporting yourself on your elbows. Ensure that your back is straight.\n\nPlace your left palm on your left ear. Twist your elbow upwards towards the ceiling while trying not to move your hips. The movement is only done by the upper part of your body.\n\nThen repeat with your right hand.","sk-SK":"Dajte sa do pozície na štyroch a na lakte. Dbajte na to, aby ste mali vystretý chrbát. \n\nĽavú dlaň dajte na ľavé ucho. Vytočte sa lakťom smerom do stropu ale snažte sa pri tom nehýbať v bedrách. Pohyb robí len horná časť tela. \n\nPotom to zopakujte s pravou rukou. ","docId":"Headphone.desc"},{"en-US":"none","sk-SK":"žiadne","docId":"Headphone.props"},{"en-US":"Don´t forget to save it for later!","sk-SK":"Nezabudni si tento cvik uložiť!","docId":"Headphone.quote"},{"en-US":"Healthy eating isn't a sprint; it's a lifelong marathon.","sk-SK":"Zdravé stravovanie nie je šprint; je to celoživotný maratón.","docId":"Healthy eating isn't a sprint; it's a lifelong marathon."},{"en-US":"Hell","sk-SK":"Peklo","docId":"Hell"},{"en-US":"Hell 5","docId":"Hell 5"},{"en-US":"Hell called Muaythai 🔥🥊","sk-SK":"Peklo s názvom thajský box","docId":"Hell called Muaythai 🔥🥊"},{"en-US":"Come and enjoy this challenging workout! You can box through the whole thing with dumbbells, on the bag, or even with nothing at all. All you literally need is some space. Don't forget to breathe properly and enjoy 30 minutes of hell! 😊🔥","sk-SK":"Poď si užiť tento challenging workout. Celý ho vieš odboxovať buď s činkami alebo na mechu alebo kľudne úplne bez ničoho. Doslova potrebuješ len priestor. Nezabudni správne dýchať a uži si 30 minút pekla :)","docId":"Hell called Muaythai 🔥🥊.desc"},{"en-US":"nothing","sk-SK":"žiadne","docId":"Hell called Muaythai 🔥🥊.props"},{"en-US":"Awesome, now go and take a well-deserved rest! 😊🔥","sk-SK":"Pecka, a poď si teraz oddýchnuť!","docId":"Hell called Muaythai 🔥🥊.quote"},{"sk-SK":"Ahoj","en-US":"Hello","docId":"Hello"},{"sk-SK":"Ahoj! Váš profil nemá zadané meno. Ak chcete personalizovať svoj zážitok, prosím, zadajte svoje meno.","en-US":"Hi there! Your profile is missing a name. To personalize your experience, please enter your name","docId":"Hi there! Your profile is missing a name. To personalize your experience, please enter your name"},{"en-US":"Hide replies","sk-SK":"Skryť odpovede","docId":"Hide replies"},{"en-US":"Hip flexibility","sk-SK":"Flexibilita v bedrách","docId":"Hip flexibility"},{"en-US":"30-second rounds of dynamic stretching and hip strengthening. This routine is great for improving hip range of motion, the exercises increase flexibility, and executing arched kicks like round kicks or high kicks should become easier for you.","sk-SK":"30s kolá dynamického strečingu a posilňovania bedier. Táto rutina je skvelá na zlepšenie rozsahu v bedrovom kĺbe, cviky zvyšujú flexibilitu a kopanie oblúkových kopov ako roundkicky či highkicky, by malo byť pre vás ľahšie.","docId":"Hip flexibility.desc"},{"en-US":"wall","sk-SK":"Stena","docId":"Hip flexibility.props"},{"en-US":"You can also incorporate this routine into your training sessions at the beginning as a warm-up for kicking.","sk-SK":"Môžete túto rutinu zakomponovať aj do vašich tréningov na začiatku ako predpríprava na kopanie. ","docId":"Hip flexibility.quote"},{"sk-SK":"Vytáčanie bedier","en-US":"Hip twisting","docId":"Hip twisting"},{"sk-SK":"Sadnite si s kolenami pokrčenými pred seba. Snažte sa mať vystretý chrbát. \nPostupne vytáčam kolená raz na jednu stranu, raz na druhú, pričom obe kolená by sa mali dotknúť zeme. ","en-US":"Sit with your knees bent in front of you. Try to keep your back straight. \nTwist your knees to one side and then to the other, making sure both knees touch the ground.","docId":"Hip twisting.desc"},{"en-US":"Hips 2. part","sk-SK":"Bedrá 2. časť","docId":"Hips 2. part"},{"en-US":"Extend one leg and bend the other at the knee. The foot of the bent leg should be on the ground. \nTwist  the hips. \nReturn to the original position and shift the weight to the other leg.\nTwist the hips again. \nReturn to the original position once more.","sk-SK":"Jednu nohu vystrite a druhú pokrčte v kolene. \nChodidlo pokrčenej nohy by malo byť na zemi. \nVytočím sa v bedrách. \nVrátim sa do pôvodnej pozície a prenesiem váhu na druhú nohu. \nVytočím bedrá. \nZnova sa vrátim do pôvodnej pozície. ","docId":"Hips 2. part.desc"},{"sk-SK":"Hlava","en-US":"Head","docId":"Hlava"},{"en-US":"Hlavná časť tréningu","docId":"Hlavná časť tréningu"},{"en-US":"Home","sk-SK":"Domov","docId":"Home"},{"en-US":"Hook pyramid","sk-SK":"Háková pyramída","docId":"Hook pyramid"},{"sk-SK":"Ako to funguje:","en-US":"How it works:","docId":"How it works:"},{"en-US":"How to use the app?","sk-SK":"Ako pracovať s aplikáciou?","docId":"How to use the app?"},{"en-US":"How to...","sk-SK":"Tutoriály","docId":"How to..."},{"sk-SK":"Hydratácia je kľúčom k omladeniu.","en-US":"Hydration is the key to rejuvenation.","docId":"Hydration is the key to rejuvenation."},{"sk-SK":"Ak máte účet s týmto e-mailom, pošleme vám e-mail s pokynmi na obnovenie hesla.","en-US":"If you have an account with this email we will send you an email with password reset instructions.","docId":"If you have an account with this email we will send you an email with password reset instructions."},{"en-US":"If you sleep less, you will be hungrier.","sk-SK":"Ak spíš menej, budeš hladnejší/ia.","docId":"If you sleep less, you will be hungrier."},{"sk-SK":"Veľkosť obrázka je príliš veľká! Prosím, vyberte obrázok s veľkosťou do 500 KB.","en-US":"Image size too large! Please select image under 500KB","docId":"Image size too large! Please select image under 500KB"},{"en-US":"In a world full of standards, dare to be uniquely you.","sk-SK":"Vo svete plnom štandardov sa odváž byť jedinečný a  sám sebou.","docId":"In a world full of standards, dare to be uniquely you."},{"en-US":"In combat sports, it's not about being the best; it's about being better than you were yesterday.","sk-SK":"V bojových športoch nejde o to byť najlepší; ide o to byť lepší, než si bol/a včera.","docId":"In combat sports, it's not about being the best; it's about being better than you were yesterday."},{"en-US":"Inappropriate Content","sk-SK":"Nevhodný obsah","docId":"Inappropriate Content"},{"sk-SK":"Info k vybaveniu","docId":"Info k vybaveniu"},{"en-US":"Ingredients","sk-SK":"Ingrediencie","docId":"Ingredients"},{"en-US":"Instructions are shown for","sk-SK":"Sú zobrazené pokyny pre","docId":"Instructions are shown for"},{"en-US":"Intensity","sk-SK":"Intenzita","docId":"Intensity"},{"en-US":"Intermediate","sk-SK":"Mierne pokročilý","docId":"Intermediate"},{"en-US":"Predný a zadný direkt ","sk-SK":"Predný a zadný direkt ","docId":"JAB AND CROSS"},{"en-US":"Predný zadný direkt bez pauzy","sk-SK":"Predný zadný direkt bez pauzy","docId":"JAB AND CROSS WITHOUT BREAK"},{"en-US":"Predný direkt bez pauzy","sk-SK":"Predný direkt bez pauzy","docId":"JAB WITHOUT BREAK"},{"en-US":"JUMPING JACK","sk-SK":"PANÁK","docId":"JUMPING JACK"},{"en-US":"Jumping jacks are a full-body exercise where you start by standing with feet together and arms at your sides. Jump, spreading your legs and raising your arms overhead. Land with feet shoulder-width apart, then jump back to the starting position. Repeat in a continuous, rhythmic motion.","sk-SK":"Panák je celotelová aktivita vhodná na rozcvičku. Postavte sa s nohami vedľa seba a s rukami pri sebe. Skočte tak, aby ste sa rozkročili a ruky zdvihli nad hlavu. Znova skočte - spojte nohy a ruky dajte k telu. A opakujte :)","docId":"JUMPING JACK.desc"},{"en-US":"Priskakovanie - predný direkt","sk-SK":"Priskakovanie - predný direkt","docId":"JUMPING W. LEAD STREIGHT PUNCH"},{"sk-SK":"PRISKAKOVANIE P. Z. DIREKT","en-US":"PRISKAKOVANIE P. Z. DIREKT","docId":"JUMPING WITH PUNCHES"},{"en-US":"Jab and cross","sk-SK":"Direkty","docId":"Jab and cross"},{"en-US":"Jab and cross without break","sk-SK":"Predný zadný direkt bez pauzy","docId":"Jab and cross without break"},{"en-US":"Strike with alternating punches, first the front jab with your lead hand, then the rear cross with your rear hand. Continue without any pause throughout the entire round.\n\nAim at head level, striking with the knuckles of your middle and index fingers.\n\nAlways return your hands to your head after each strike. One hand must always protect your head.\n\nThe trajectory of the punch is a straight line; don’t lift your elbows, imagine you’re boxing in a tunnel.\n\nRemember to rotate your hips and legs. For the front jab, rotate your lead hip and lead leg; for the rear cross, rotate your rear hip and rear leg. Lift your rear heel while keeping the rest of your foot on the ground.\n\nAvoid leaning on your lead leg; your center of gravity should remain centered.","sk-SK":"Udierajte raz predný raz zadný direkt. Predný direkt udierate vašou prednou rukou a  zadný direkt udierate vašou zadnou rukou. Počas celého kola idete bez pauzy. \n\nMierite na úroveň vašej hlavy a udierate hánkami prostredníka a ukazováka. \n\nPo údere vracajte ruky vždy k hlave. Vždy musí aspoň jedna ruka chrániť hlavu. \n\nTrajektória direktu je priamka, nezdvíhajte lakte hore, predstavte si, že boxujete v tuneli. \n\nNezabúdajte vytáčať aj bedrá a nohy. Pri prednom direkte vytáčajte predné bedro a prednú nohu, pri zadnom direkte vytáčajte zadné bedro a zadnú nohu. Zároveň zdvíhate aj zadnú pätu no zvyšok chodidla je na zemi. \n\nNenavážajte sa na prednú nohu. ťažisko je stále v strede.","docId":"Jab and cross without break.desc"},{"en-US":"Strike with alternating punches, first the jab with your lead hand, then the cross with your rear hand. After two punches, take a one-second pause. This pause ensures that you always start the combination with your lead hand.\n\nAim at head level, striking with the knuckles of your middle and index fingers.\n\nAlways return your hands to your head after each strike. One hand must always protect your head.\n\nThe trajectory of your punches should be a straight line; don’t lift your elbows, imagine you’re boxing in a tunnel.\n\nRemember to rotate your hips and legs. For the front jab, rotate your lead hip and lead leg; for the rear cross, rotate your rear hip and rear leg. Lift your rear heel while keeping the rest of your foot on the ground.\n\nAvoid leaning on your lead leg; your center of gravity should remain centered.","sk-SK":"Udierajte raz predný raz zadný direkt. Predný direkt udierate vašou prednou rukou a  zadný direkt udierate vašou zadnou rukou. Po dvoch direktoch si dajte sekundovú pauzu. Pauza slúži na to, aby ste vždy kombináciu začínali vašou prednou rukou. \n\nMierite na úroveň vašej hlavy a udierate hánkami prostredníka a ukazováka. \n\nPo údere vracajte ruky vždy k hlave. Vždy musí aspoň jedna ruka chrániť hlavu. \n\nTrajektória direktu je priamka, nezdvíhajte lakte hore, predstavte si, že boxujete v tuneli. \n\nNezabúdajte vytáčať aj bedrá a nohy. Pri prednom direkte vytáčajte predné bedro a prednú nohu, pri zadnom direkte vytáčajte zadné bedro a zadnú nohu. Zároveň zdvíhate aj zadnú pätu no zvyšok chodidla je na zemi. \n\nNenavážajte sa na prednú nohu. ťažisko je stále v strede.","docId":"Jab and cross.desc"},{"en-US":"Jab without break","sk-SK":"Predný direkt bez pauzy","docId":"Jab without break"},{"en-US":"The jab is executed with your lead hand. Aim at head level, striking with the knuckles of your middle and index fingers.\n\nAlways return your hands to your head after the strike. The trajectory of the jab is a straight line; don't lift your elbows, imagine you're boxing in a tunnel.\n\nDon't forget to rotate your hips and legs. Focus especially on the lead hip and lead leg. Avoid leaning on your lead leg; your center of gravity should remain balanced.","sk-SK":"Predný direkt udierate vašou prednou rukou. Mierite na úroveň vašej hlavy a udierate hánkami prostredníka a ukazováka. \n\nPo údere vracajte ruky vždy k hlave. \nTrajektória direktu je priamka, nezdvíhajte lakte hore, predstavte si, že boxujete v tuneli. \n\nNezabúdajte vytáčať aj bedrá a nohy. Pracujem najmä s predným bedrom a prednou nohou. Nenavážajte sa na prednú nohu. ťažisko je stále v strede. ","docId":"Jab without break.desc"},{"sk-SK":"Jedna ruka dopredu, druhá ruka dozadu","en-US":"One arm forward, the other arm backward","docId":"Jedna ruka dopredu, druhá ruka dozadu"},{"sk-SK":"Krúžte naraz jednou rukou dopredu a druhou dozadu. ","en-US":"Rotate one arm forward and the other backward simultaneously.","docId":"Jedna ruka dopredu, druhá ruka dozadu.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"Jedna ruka dopredu, druhá ruka dozadu.props"},{"sk-SK":"Nezabudni na dynamický strečing pred každým tréningom. ","en-US":"Don't forget to do dynamic stretching before every training session.","docId":"Jedna ruka dopredu, druhá ruka dozadu.quote"},{"en-US":"Jesus on belly","sk-SK":"Ježiš na bruchu","docId":"Jesus on belly"},{"en-US":"Lie down on your stomach. Arms are stretched out and legs are together.\n\nLift your left leg and try to move it as close as possible to the right hand. The head turns in the opposite direction.\n\nTry to keep your arms in place.\n\nThen return your left leg to its place.\n\nPerform the same movement with the right leg.","sk-SK":"Ľahnite si na brucho. Ruky sú upažené a nohy vedľa seba. \n\nZdvihnem ľavú nohu a snažím sa ju posunúť čo najbližšie k pravej ruke. Pohľad ide do druhej strany. \nRuky sa snažím držať na mieste. \n\nVrátim ľavú nohu na miesto. \n\nRobím rovnaký pohyb s pravou nohou.  ","docId":"Jesus on belly.desc"},{"en-US":"none","sk-SK":"žiadne","docId":"Jesus on belly.props"},{"en-US":"Don´t forget to save it for later!","sk-SK":"Páčil sa ti tento cvik? Nezabudni si ho uložiť.","docId":"Jesus on belly.quote"},{"en-US":"Jesus on the stomach","sk-SK":"Ježiš na bruchu","docId":"Jesus on the stomach"},{"en-US":"Lie on your stomach with your legs together and your arms extended by your sides.\n\nRaise your right leg and bring it as close as possible to your left hand. Look in the opposite direction.\n\nReturn to the starting position, then raise your left leg and bring it as close as possible to your right hand.","sk-SK":"Ľahnite si na brucho s nohami vystretými a spolu a s rukami upaženými vedľa seba. \n\nZdvihnem pravú nohu a posuniem ju čo najbližšie k ľavej ruke. Pohľad je do druhej strany. \n\nVrátim sa naspäť a následne zdvihnem ľavú nohu a posuniem ju čo najbližšie k pravej ruke. ","docId":"Jesus on the stomach.desc"},{"en-US":"Join","sk-SK":"Pripojte sa","docId":"Join"},{"en-US":"Join Community","sk-SK":"Pripojte sa ku komunite","docId":"Join Community"},{"sk-SK":"Zapojiť sa do lekcie","en-US":"Join class","docId":"Join class"},{"sk-SK":"PANÁK","en-US":"JUMPING JACK","docId":"Jumping Jack"},{"en-US":"Jumping jacks are a full-body exercise where you start by standing with feet together and arms at your sides. Jump, spreading your legs and raising your arms overhead. Land with feet shoulder-width apart, then jump back to the starting position. Repeat in a continuous, rhythmic motion.","sk-SK":"Panák je celotelová aktivita vhodná na rozcvičku. Postavte sa s nohami vedľa seba a s rukami pri sebe. Skočte tak, aby ste sa rozkročili a ruky zdvihli nad hlavu. Znova skočte - spojte nohy a ruky dajte k telu. A opakujte :)","docId":"Jumping Jack.desc"},{"en-US":"Jumping w. lead streight punch","sk-SK":"Priskakovanie - predný direkt","docId":"Jumping w. lead streight punch"},{"en-US":"Stand in a stance with your feet shoulder-width apart. Begin jumping forward and backward. When jumping forward, strike with a lead straight punch. Now go back and repeat. ","sk-SK":"Postavte sa do postoja na šírku vašich ramien. Začnite skákať dopredu a dozadu. Keď skočíte dopredu, udrite predný direkt. Keď skočíte dozadu nič neudierate.","docId":"Jumping w. lead streight punch.desc"},{"sk-SK":"Priskakovanie p. z. direkt","en-US":"Priskakovanie p. z. direkt","docId":"Jumping with punches"},{"en-US":"Stand in a stance with your feet shoulder-width apart. Begin jumping forward and backward. When jumping forward, strike with a lead straight punch once and a rear straight punch once.","sk-SK":"Postavte sa do postoja na šírku vašich ramien. Začnite skákať dopredu a dozadu. Keď skočíte dopredu udrite raz predný raz zadný direkt. \n\nKeď skočíte dozadu, nič neudierate. \n\nMyslite na to, aby sa vám hýbala aj vaša zadná noha, nielen predná. Neskracujte postoj.","docId":"Jumping with punches.desc"},{"en-US":"KNEELING EXERCISE - LEFT SIDE","sk-SK":"Dril na bedrá ľavá strana","docId":"KNEELING EXERCISE - LEFT SIDE"},{"en-US":"KNEELING EXERCISE -RIGHT SIDE","sk-SK":"Dril na bedrá pravá strana","docId":"KNEELING EXERCISE -RIGHT SIDE"},{"en-US":"KNEELING EXERCISE BOTH SIDES","sk-SK":"Dril na bedrá obe strany","docId":"KNEELING EXERCISE BOTH SIDES"},{"en-US":"Kick Mobility Program","sk-SK":"Kick Mobility Program","docId":"Kick Mobility Program"},{"sk-SK":"Kopy","en-US":"Kicking","docId":"Kicking"},{"en-US":"Kicks","sk-SK":"Kopy","docId":"Kicks"},{"en-US":"Kindly specify the reason for reporting.","sk-SK":"Uveďte dôvod nahlásenia.","docId":"Kindly specify the reason for reporting."},{"sk-SK":"Klik na kolenách zo stoja","en-US":"Kneeling push-up from standing","docId":"Klik na kolenách zo stoja"},{"sk-SK":"Postavte sa na šírku vašich ramien. \n\nPredkloňte sa, rúčkujte dopredu až dosiahnete pozíciu v kliku. \n\nDajte kolená na zem, spravte klik a rúčkujte naspäť do predklonu. \n\nNásledne sa vystrite. ","en-US":"Stand with your arms shoulder-width apart.\n\nBend forward, reaching forward until you reach the push-up position.\n\nPut your knees on the ground, do a push-up, and then return to the forward bend.\n\nThen straighten up.","docId":"Klik na kolenách zo stoja.desc"},{"sk-SK":"Klinč","en-US":"Clinching","docId":"Klinč"},{"en-US":"Knee + 3 switches","sk-SK":"Koleno a 3 preskoky","docId":"Knee + 3 switches"},{"en-US":"You can do this drill either with a partner or on a bag.\n\n1. Throw a knee with your current rear leg.\n\n2. Return your foot back into your stance.\n\n3. Do three quick stance switches (skips) — you should now end up in the opposite stance.\n\n4. Throw a knee with your new rear leg (again, your current rear leg).\n\n5. Return your foot back into stance.\n\n6. Do three quick switches and repeat.\n\nDuring the knee, keep your hands either on your head or use a swinging motion. Also, make sure your stance switches are explosive and fast.","sk-SK":"Tento dril môžete robiť buď vo dvojici alebo na mechu. \n\n1. Kopnite vaše aktuálne zadné koleno\n2. Vráťte nohu naspäť dozadu do postoja\n3. Spravte 3 preskoky a mali by ste skončiť v opačnom garde\n4. Kopnite druhé koleno (znova vaše aktuálne zadné)\n5. Vráťte nohu naspäť dozadu do postoja\n6. Spravte 3 preskoky a zopakujte.\n\nPri kolene majte buď ruky na hlave alebo sekajte a taktiež dbajte na to, aby preskoky boli naozaj rýchle. ","docId":"Knee + 3 switches.desc"},{"sk-SK":"Dril na bedrá ľavá strana","en-US":"Kneeling exercise - left side","docId":"Kneeling exercise - left side"},{"sk-SK":"Nohy mám pokrčené v kolenách a vytočím ich na ľavú stranu tak, aby obe kolena boli na zemi. Chrbát sa snažím mať čo najviac vystretý. Následne sa zdvíham na kolená hore a bedrá vytočím v smere kolien, čiže doľava. Pravá ruka sa zdvíha hore a ľavá ruka seká dole. Potom dosadám naspäť na zadok. Pri celom pohybe sa snažím mať čo najviac vystretý chrbát a nepomáhať si rukami. ","en-US":"Have your knees bent, and twist them to the left so that both knees are on the ground. Try to keep your back as straight as possible. \nSubsequently, lift yourselves up on your knees, and twist your hips in the direction of the knees, i.e., to the left. The right arm is lift up, and the left arm cuts down. \nThen, sit back down. \nThroughout the entire movement,  aim to keep your back as straight as possible and not use your hands for assistance.","docId":"Kneeling exercise - left side.desc"},{"en-US":"Kneeling exercise -right side","sk-SK":"Dril na bedrá pravá strana","docId":"Kneeling exercise -right side"},{"en-US":"Have your knees bent, and twist them to the right so that both knees are on the ground. Try to keep your back as straight as possible. \n\nSubsequently, lift yourselves up on your knees, and twist your hips in the direction of the knees, i.e., to the right. \nThe left arm is lift up, and the right arm cuts down. \nThen, sit back down. \n\nThroughout the entire movement,  aim to keep your back as straight as possible and not use your hands for assistance.","sk-SK":"Pokrčte kolená a otočte ich doprava tak, aby obe kolená boli na zemi. Snažte sa udržať chrbát čo najviac vystretý.\n\nNásledne sa zdvihnite na kolená a otočte boky smerom ku kolenám, teda doprava. Ľavú ruku zdvihnite a pravá ruka vykoná pohyb smerom dole. Potom si sadnite späť.\n\nPočas celého pohybu sa snažte udržať chrbát čo najviac vystretý a nepoužívať ruky na pomoc.","docId":"Kneeling exercise -right side.desc"},{"en-US":"Kneeling exercise both sides","sk-SK":"Dril na bedrá obe strany","docId":"Kneeling exercise both sides"},{"en-US":"Bend your knees and twist them to the right so that both knees are on the ground. Try to keep your back as straight as possible.\n\nThen, lift yourself up on your knees and twist your hips towards the knees, to the right. The left arm is raised up, and the right arm is lowered down.\nThen, sit back down.\n\nTwist your legs to the other side. Try not to move your feet and keep them on the ground. \n\nLift yourself up on your knees, twist your hips to the left. Then, sit back down.\n\nThroughout the entire movement, aim to keep your back as straight as possible and do not use your hands for assistance.","sk-SK":"Pokrčte kolená a vytočte ich doprava, aby obe kolená boli na zemi. Snažte sa udržať chrbát čo najviac rovno.\n\nNásledne sa zodvihnite na kolená a vytočte boky smerom ku kolenám, teda doprava.\nĽavá ruka je zdvihnutá hore a pravá ruka je spustená dolu.\nPotom sa znovu posaďte.\n\nVytočte nohy na druhú stranu. Snažte sa ale nehýbať chodidlami a nezdvíhať ich zo zeme. \nZodvihnite sa na kolená, vytočte boky doľava.\nPotom sa znova posaďte. \n\nPočas celého pohybu sa snažte udržať chrbát čo najrovnejší a nepoužívať ruky na pomôcku.","docId":"Kneeling exercise both sides.desc"},{"en-US":"Knowledge is power; learn, grow, and thrive.","sk-SK":"Mať vedomosti znamená mať moc; uč sa a prosperuj.","docId":"Knowledge is power; learn, grow, and thrive."},{"sk-SK":"Kobra","en-US":"Cobra Stretch","docId":"Kobra"},{"sk-SK":"Ľahnite si na brucho s rukami vedľa seba. Vystrite ruky do klikovej pozície, bedrá sa snažte držať na zemi, ramená čo najviac od uší a ak je vám to komfortné, zakloňte hlavu. Vydržte v tejto pozícii a dýchajte. \n\nPri tomto cviku sa naťahujete brušné svaly, bedrá, dolnú časť chrbta a hrudnú chrbticu. ","en-US":"Lie on your stomach with your arms beside you. Extend your arms into a push-up position, keeping your hips as close to the ground as possible. Keep your shoulders away from your ears, and if comfortable, tilt your head back. Hold this position and breathe.\n\nThis stretches the front of the torso (abdominal muscles), hips, lower back, and thoracic spine.","docId":"Kobra.desc"},{"sk-SK":"Koleno a 3 preskoky","en-US":"Knee + 3 switches","docId":"Koleno a 3 preskoky"},{"sk-SK":"Kolená","en-US":"Knees","docId":"Kolená"},{"sk-SK":"Kolo 1","en-US":"Round 1","docId":"Kolo 1"},{"sk-SK":"Kombinácia na pridávanie","en-US":"Progressive Combination","docId":"Kombinácia na pridávanie"},{"sk-SK":"Kompenzačky na ramená","en-US":"Shoulder mobility and stability exercises","docId":"Kompenzačky na ramená"},{"sk-SK":"Kompenzačky na ramená v stoji","en-US":"Shoulder compensation exercises in standing position","docId":"Kompenzačky na ramená v stoji"},{"sk-SK":"Kompenzačky na ramená v ľahu","en-US":"Shoulder mobility drills in a lying position","docId":"Kompenzačky na ramená v ľahu"},{"sk-SK":"Ramená sú často v thajskom boxe preťažované. Tieto 3 minútové kompenzačky môžete zaradiť buď do rozcvičky alebo samostatne pokiaľ cítite v nich bolesť. Ja ich robievam na takmer na každom tréningu, keďže som po operácii ramena. Vždy mi pomáhajú dobre rozohriať a poposilovať svalstvo a pripravia mi tak moje ramená na záťaž. \n\nOdporúčanie: pozorne si prečítaj celý popis, aby si pochopil/a každému cviku. \nOdporúčanie 2: najlepšie je tieto cviky trénovať pred zrkadlom aby si sa vedel/a hneď odkontrolovať. ","en-US":"Shoulders are often overused in Muaythai.\nThese 3-minute compensation exercises can be added either to your warm-up or done separately if you're feeling pain in your shoulders. I personally do them in almost every training session since I had shoulder surgery. They always help me properly activate and strengthen the muscles, and prepare my shoulders for the load.\n\nTip: Read the full description carefully to understand each exercise.\nTip 2: It's best to do these exercises in front of a mirror so you can immediately check your form.","docId":"Kompenzačky na ramená.desc"},{"sk-SK":"2 Rukavice alebo podobné 2 prekážky","en-US":"2 gloves or any two similar objects ","docId":"Kompenzačky na ramená.props"},{"sk-SK":"Ak sa ti tieto kompenzačky páčili, nezabudni si ich uložiť.","en-US":"Enjoyed these shoulder drills? Make sure to save them for later!","docId":"Kompenzačky na ramená.quote"},{"sk-SK":"Kompenzačky na zemi","en-US":"Shoulder mobility drills in a lying position","docId":"Kompenzačky na zemi"},{"sk-SK":"Kompenzačné cviky","en-US":"Compensatory exercises","docId":"Kompenzačné cviky"},{"sk-SK":"Komplexné prískoky","en-US":"Complex jumps","docId":"Komplexné prískoky"},{"sk-SK":"Komplexné prískoky 2","en-US":"Forward-Backward Punch Jumps 2","docId":"Komplexné prískoky 2"},{"sk-SK":"Pri týchto preskokoch budete udierať aj pri skoku dopredu aj pri skoku dozadu. \nKaždý skok = 1 úder\n\nPri prískoku dopredu udriete zadný direkt.  \nPri skoku dozadu predný direkt.  \n\nTip: Majte široký postoj, aby ste sa vedeli do úderov (hlavne do zadného direktu poriadne vytočiť) - preloz do anglictiny","en-US":"During these jumps, you will strike both when jumping forward and when jumping backward.\nEach jump = 1 punch.\n\nWhen jumping forward, throw a rear straight.\nWhen jumping backward, throw a lead straight.\n\nTip: Keep a wide stance so you can properly rotate into your punches (especially the rear straight).","docId":"Komplexné prískoky 2.desc"},{"sk-SK":"Kraul","en-US":"Crawl","docId":"Kraul"},{"sk-SK":"Krúžte rukami dopredu raz jednou raz druhou, ako keby ste plávali kraula. ","en-US":"Rotate your arms forward, alternating between one and the other, as if you were swimming crawl","docId":"Kraul.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"Kraul.props"},{"sk-SK":"Nezabudni na dynamický strečing pred každým tréningom.","en-US":"Don't forget to do dynamic stretching before every training session.","docId":"Kraul.quote"},{"sk-SK":"Krúženie kolenami","en-US":"Knee circles","docId":"Krúženie kolenami"},{"sk-SK":"Spojte si nohy a krúžte kolenami do jednej strany, potom do druhej strany. \nNásledne krčte kolená raz do jednej a raz do druhej strany. ","en-US":"Stand with your feet together and do a circle motion with your knees to one side, then to the other side. Then, bend your knees once to one side and once to the other side.","docId":"Krúženie kolenami.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"Krúženie kolenami.props"},{"sk-SK":"Nezabudni na dynamický strečing pred každým tréningom.","en-US":"Don't forget to do dynamic stretching before every training session.","docId":"Krúženie kolenami.quote"},{"sk-SK":"Krúženie nohami","en-US":"Leg circles","docId":"Krúženie nohami"},{"sk-SK":"Krúžte najprv jednou nohou dopredu, potom dozadu. A potom krúžte druhou nohou. ","en-US":"Rotate one leg forward first, then backward. And then rotate the other leg.","docId":"Krúženie nohami.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"Krúženie nohami.props"},{"sk-SK":"Nezabudni na dynamický strečing pred každým tréningom.","en-US":"Don't forget to do dynamic stretching before every training session.","docId":"Krúženie nohami.quote"},{"sk-SK":"Krúženie predkolením","en-US":"Lower leg circles","docId":"Krúženie predkolením"},{"sk-SK":"Krúžte predkolením do jednej strany potom do druhej strany. Potom to isté robte s druhou nohou. ","en-US":"Circle your shin to one side and then to the other side. Then do the same with the other shin. ","docId":"Krúženie predkolením.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"Krúženie predkolením.props"},{"sk-SK":" Nezabudni na dynamický strečing pred každým tréningom.","en-US":"Don't forget to do dynamic stretching before every training session.","docId":"Krúženie predkolením.quote"},{"sk-SK":"Krúženie zápästím","en-US":"Wrists","docId":"Krúženie zápästím"},{"sk-SK":"Krúženie členkom","en-US":"Ankle circles","docId":"Krúženie členkom"},{"en-US":"L","sk-SK":"L","docId":"L"},{"en-US":"Predný zadný hák","sk-SK":"Predný zadný hák","docId":"LEAD AND REAR HOOK"},{"en-US":"Predný hák","sk-SK":"Predný hák","docId":"LEAD HOOK"},{"sk-SK":"zanechať recenziu","en-US":"LEAVE A REVIEW","docId":"LEAVE A REVIEW"},{"sk-SK":"Prihlásiť sa","en-US":"LOG IN","docId":"LOG IN"},{"sk-SK":"ODHLÁSIŤ","en-US":"LOG OUT","docId":"LOG OUT"},{"sk-SK":"Lakeť zboku na mechu","docId":"Lakeť zboku na mechu"},{"sk-SK":"Lakeť zboku je najčastejším lakťom, ktorý sa v thajskom boxe používa. \n\nUdierate zboku na úroveň vašej hlavy. \n\nSnažte sa udierať kosťou, nie svalom, aby bol úder dostatočne tvrdý. \n\nAk by ste si chceli zopakovať techniku - vyhľadajte si v menu TUTORIÁLY :)","docId":"Lakeť zboku na mechu.desc"},{"sk-SK":"Lakeť zhora na mechu","docId":"Lakeť zhora na mechu"},{"sk-SK":"Lakeť zhora na mechu udieram lakťom a pred dopadom sa snažím lakeť čo najviac zdvihnúť do výšky a pretočiť ho. \n\nSnažte sa udierať kosťou, nie svalom. \n\nAk by ste si chceli zopakovať techniku - vyhľadajte si v menu TUTORIÁLY :)","docId":"Lakeť zhora na mechu.desc"},{"sk-SK":"Lakeť zospodu na mechu","docId":"Lakeť zospodu na mechu"},{"sk-SK":"Lakeť zospodu sa v zápase využíva na prerazenie dvojaku súpera. \n\nZačínam z postoja, ruku mám v dvojaku.  Vykročím si k mechu a udieram lakeť zo spodu. \n\nUdierať môžete špičkou lakťa alebo predlaktím, no vždy sa snažte udierať kosťou, nie svalom. \n\nAk by ste si chceli zopakovať techniku - vyhľadajte si v menu TUTORIÁLY :)","docId":"Lakeť zospodu na mechu.desc"},{"sk-SK":"Lakte","en-US":"Elbows","docId":"Lakte"},{"sk-SK":"Lakťovačka + kopy","docId":"Lakťovačka + kopy"},{"sk-SK":"V tomto drile sa zameriame na lakte a na kopanie roundkickov. Preberieme si základne variácie a na konci vás čakajú posilovačky chrbta :)","docId":"Lakťovačka + kopy.desc"},{"sk-SK":"mech","docId":"Lakťovačka + kopy.props"},{"sk-SK":"Super, máme hotovo!","docId":"Lakťovačka + kopy.quote"},{"en-US":"Language","sk-SK":"Jazyk","docId":"Language"},{"sk-SK":"Lapy","en-US":"Pads","docId":"Lapy"},{"sk-SK":"Priezvisko","en-US":"Last Name","docId":"Last Name"},{"sk-SK":"Dátum posledného nákupu","en-US":"Latest Purchase Date","docId":"Latest Purchase Date"},{"en-US":"Lead and rear hook","sk-SK":"Predný zadný hák","docId":"Lead and rear hook"},{"en-US":"Throw a lead hook followed by a rear hook. The rear hook is executed with your rear hand, and the lead hook is executed with your lead hand. After two hooks, take a one-second pause. The pause ensures that you always start the combination with your rear hand.\n\nAim at head level, striking with the knuckles of your middle and index fingers.\n\nAlways return your hands to your head after the strike. One hand must always protect your head.\n\nThe hook’s trajectory is curved, with your elbow, wrist, and shoulder kept at the same height. Try to extend the hooks as much as possible in front of you.\n\nRemember to rotate your hips and legs. For the rear hook, rotate your rear hip and rear leg; for the lead hook, rotate your lead hip and lead leg. Lift your rear heel while keeping the rest of your foot on the ground. Your center of gravity should remain centered.","sk-SK":"Udierajte raz predný, raz zadný hák. Zadný hák udierate vašou zadnou rukou a predný hák udierate vašou prednou rukou. Po dvoch hákoch si dajte sekundovú pauzu. Pauza slúži na to, aby ste kombináciu vždy začínali zadnou rukou.\n\nMierite na úroveň vašej hlavy a udierate hánkami prostredníka a ukazováka.\n\nPo údere vracajte ruky vždy k hlave. Vždy musí aspoň jedna ruka chrániť hlavu.\n\nTrajektória háku je oblúková, lakte držte v rovnakej výške ako zápästia. Trajektória háku je oblúková, lakeť, zápästie a ramno držte v rovnakej výške. Snažte sa naťahovať háky čo najviac pred seba.\n\nNezabúdajte vytáčať aj bedrá a nohy. Pri zadnom háku vytáčajte zadné bedro a zadnú nohu, pri prednom háku vytáčajte predné bedro a prednú nohu. Zdvíhajte zadnú pätu, ale zvyšok chodidla nechajte na zemi. Ťažisko je stále v strede.","docId":"Lead and rear hook.desc"},{"en-US":"Lead hook","sk-SK":"Predný hák","docId":"Lead hook"},{"en-US":"Lead hook is executed with your lead hand. Aim at head level, striking with the knuckles of your middle and index fingers.\n\nAlways return your hands to your head after the strike. One hand must always protect your head.\n\nThe trajectory of the hook is curved, with your elbow, wrist, and shoulder kept at the same height. Try to extend the hooks as much as possible in front of you.\n\nRemember to rotate your hips and legs. For the lead hook, rotate your lead hip and lead leg. Avoid leaning on your lead leg; your center of gravity should remain centered.","sk-SK":"Predný hák udierate vašou prednou rukou. Mierite na úroveň vašej hlavy a udierate hánkami prostredníka a ukazováka.\n\nPo údere vracajte ruky vždy k hlave. Vždy musí aspoň jedna ruka chrániť hlavu.\n\nTrajektória háku je oblúková, lakeť, zápästie a ramno držte v rovnakej výške. Snažte sa naťahovať háky čo najviac pred seba.\n\nNezabúdajte vytáčať aj bedrá a nohy. Pri prednom háku vytáčajte predné bedro a prednú nohu. Nenavážajte sa na prednú nohu. Ťažisko je stále v strede.","docId":"Lead hook.desc"},{"en-US":"Leaderboard","sk-SK":"Vodca","docId":"Leaderboard"},{"en-US":"Leaderboard metric","sk-SK":"Metrika rebríčka","docId":"Leaderboard metric"},{"en-US":"Learn basics in 20 days","sk-SK":"Nauč sa základy za 20 dní","docId":"Learn basics in 20 days"},{"en-US":"Leave","sk-SK":"Odísť","docId":"Leave"},{"en-US":"Leave Feedback","sk-SK":"Zanechajte spätnú väzbu","docId":"Leave Feedback"},{"en-US":"Leave a Review","sk-SK":"Zanechať recenziu","docId":"Leave a Review"},{"en-US":"Leave a comment","sk-SK":"Zanechajte komentár","docId":"Leave a comment"},{"en-US":"Leave a comment for the community","sk-SK":"Zanechajte komentár pre komunitu","docId":"Leave a comment for the community"},{"sk-SK":"Rameno ľavé v ľahu","en-US":"Left arm laying","docId":"Left arm laying"},{"sk-SK":"Lahnite si na chrbát. Ľavú ruku si položte vedľa seba a v lakti spravte pravý uhol, tak aby dlaň smerovala hore. Pomaly zdvihajte predlakte a nasmerujte ho smerom k nohám  s tým, že sa snažíte rameno držať na zemi. ","en-US":"Lie on your back. Place your left arm next to you with a 90 degrees angle at the elbow, so that the palm faces upwards. Slowly lift your forearm and direct it towards your feet, while trying to keep your shoulder on the ground.","docId":"Left arm laying.desc"},{"en-US":"Leg and torzo stretching","sk-SK":"Strečing nôh a trupu","docId":"Leg and torzo stretching"},{"en-US":"Legs","sk-SK":"Nohy","docId":"Legs"},{"en-US":"Technical Level","sk-SK":"Technický level","docId":"Level"},{"en-US":"Light","sk-SK":"Svetlo","docId":"Light"},{"en-US":"Like","sk-SK":"Ako","docId":"Like"},{"en-US":"Likes","sk-SK":"Páči sa mi","docId":"Likes"},{"sk-SK":"Naživo","en-US":"Live","docId":"Live"},{"sk-SK":"LIVE lekcia","en-US":"Live Class","docId":"Live Class"},{"en-US":"Live Class Alert","sk-SK":"Živé upozornenie na triedu","docId":"Live Class Alert"},{"en-US":"Live Class Alert: 24 Hours to Go!","sk-SK":"Upozornenie na živú triedu: 24 hodín do konca!","docId":"Live Class Alert: 24 Hours to Go!"},{"sk-SK":"Načítať všetko","en-US":"Load All","docId":"Load All"},{"en-US":"Load more","sk-SK":"Načítať viac","docId":"Load more"},{"en-US":"Load more comments","sk-SK":"Načítať ďalšie komentáre","docId":"Load more comments"},{"en-US":"Loading…","sk-SK":"Načítava sa…","docId":"Loading…"},{"en-US":"Locked","sk-SK":"Zamknuté","docId":"Locked"},{"en-US":"Locked:","sk-SK":"Zamknuté:","docId":"Locked:"},{"sk-SK":"Prihlásiť sa","en-US":"Log In","docId":"Log In"},{"sk-SK":"Prihlásený ako","en-US":"Logged in as","docId":"Logged in as"},{"en-US":"Login","sk-SK":"Prihláste sa","docId":"Login"},{"en-US":"Logout","sk-SK":"Odhlásiť sa","docId":"Logout"},{"en-US":"Love yourself as you are and train because you love your body, not because you hate it.","sk-SK":"Miluj sa taký, aký si, a trénuj preto, že svoje telo miluješ, nie preto, že ho nenávidíš.","docId":"Love yourself as you are and train because you love your body, not because you hate it."},{"en-US":"Love yourself, and you'll inspire others to do the same.","sk-SK":"Miluj sám seba a budeš inšpirovať ostatných, aby robili to isté.","docId":"Love yourself, and you'll inspire others to do the same."},{"en-US":"Low Lunge with Backbend","sk-SK":"Záklon vo výpade ","docId":"Low Lunge with Backbend"},{"en-US":"Lower body","sk-SK":"Nohy","docId":"Lower body"},{"en-US":"Lunges in plank position","sk-SK":"Výpady v kliku","docId":"Lunges in plank position"},{"en-US":"Get into a plank position. Try to keep your back straight.\n\nFirst, move one foot forward as close as possible to your palm. The knee should not be further forward than the toe.\n\nGently press your hips down towards the ground to feel the muscles stretching.\n\nSwitch legs.","sk-SK":"Dajte sa do pozície kliku. Chrbát sa snažte mať vystretý. \n\nNajprv presuňte jedno chodidlo dopredu čo najbližšie k vašej dlani. Koleno by nemalo byť viac vpredu ako špička. \n\nBedrá jemne zatlačte dole smerom k zemi, aby ste cítili, ako sa vám naťahujú svaly. \n\nVymením nohy. ","docId":"Lunges in plank position.desc"},{"en-US":"none","sk-SK":"žiadne","docId":"Lunges in plank position.props"},{"en-US":"Don't forget to do dynamic stretching before every training session.","sk-SK":"Nezabudni na dynamický strečing pred každým tréningom.","docId":"Lunges in plank position.quote"},{"en-US":"Lying hamstring stretch ","sk-SK":" Ťah kolena k hrudníku na zemi","docId":"Lying hamstring stretch "},{"sk-SK":"STRAVOVACÍ PLÁN","en-US":"MEAL PLAN","docId":"MEAL PLAN"},{"sk-SK":"MINÚTY","en-US":"MINÚTY","docId":"MINUTES"},{"en-US":"Horolezec","sk-SK":"Horolezec","docId":"MOUNTAIN CLIMBERS"},{"en-US":"Main training","sk-SK":"Gró tréningu","docId":"Main training"},{"en-US":"Manage Subscription","sk-SK":"Spravovať predplatné","docId":"Manage Subscription"},{"en-US":"Mark all as read","sk-SK":"Označiť všetko ako prečítané","docId":"Mark all as read"},{"sk-SK":"Označiť ako prečítané","en-US":"Mark all read","docId":"Mark all read"},{"sk-SK":"označiť ako dokončené","en-US":"Mark as complete","docId":"Mark as complete"},{"en-US":"Mark as completed'","sk-SK":"Označiť ako dokončené'","docId":"Mark as completed'"},{"sk-SK":"Označiť ako dokončené","en-US":"Mark complete","docId":"Mark complete"},{"en-US":"Maybe","sk-SK":"Možno","docId":"Maybe"},{"en-US":"Place your head on one shoulder and then the other, alternating.\nStand straight, feet slightly apart. Perform the movement with your head only.","sk-SK":"Pokladajte vašu hlavu raz na jedno raz na druhé rameno. \nStojte rovno, nohy sú mierne od seba. Pohyb vykonávajte len vašou hlavou.","docId":"Maybe.desc"},{"en-US":"none","sk-SK":"žiadne","docId":"Maybe.props"},{"en-US":"Don´t forget to stretch your head before every workout.","sk-SK":"Nezabudnite si postrečovať hlavu pred každým tréningom.","docId":"Maybe.quote"},{"en-US":"Meal Plan","sk-SK":"Stravovací plán","docId":"Meal Plan"},{"sk-SK":"Mech","en-US":"Boxing bag","docId":"Mech"},{"en-US":"Media can't be edited.","sk-SK":"Médiá nie je možné upravovať.","docId":"Media can't be edited."},{"en-US":"Member","sk-SK":"Člen","docId":"Member"},{"en-US":"Members","sk-SK":"Členovia","docId":"Members"},{"en-US":"Members only","sk-SK":"Len pre členov","docId":"Members only"},{"sk-SK":"Menej ako 10 min","en-US":"Less than 10 min","docId":"Menej ako 10 min"},{"en-US":"Middle","sk-SK":"Stredne ťažké","docId":"Middle"},{"en-US":"Min","sk-SK":"Min","docId":"Min"},{"sk-SK":"Minúta","en-US":"Minute","docId":"Minute"},{"sk-SK":"Minúty","en-US":"Minutes","docId":"Minutes"},{"en-US":"Minutes to Go!","sk-SK":"Minúty do konca!","docId":"Minutes to Go!"},{"en-US":"Misinformation","sk-SK":"Dezinformácie","docId":"Misinformation"},{"en-US":"Mobility exercises","sk-SK":"Mobilizačné cvičenia","docId":"Mobility exercises"},{"en-US":"Moderate 3","docId":"Moderate 3"},{"sk-SK":"Mesačné","en-US":"Monthly","docId":"Monthly"},{"en-US":"More","sk-SK":"Viac","docId":"More"},{"en-US":"More than 30 min","docId":"More than 30 min"},{"en-US":"Motivation is what gets you started. Habit is what keeps you going.","sk-SK":"Motivácia ťa \"donúti\" začať. Vytrvalosť je to, vďaka čomu pokračuješ.","docId":"Motivation is what gets you started. Habit is what keeps you going."},{"en-US":"Mountain Climbers","sk-SK":"Horolezec","docId":"Mountain Climbers"},{"en-US":"Start in a plank position with hands on the ground and legs extended behind you. Bring one knee towards your chest, keeping the foot slightly above the ground. Alternate legs in a running motion. Move in a fast and controlled pace, engaging your core and distributing weight evenly on both hands. Repeat the movement for a set duration or number of repetitions.","sk-SK":"Začnite v pozícii v kliku s rukami na zemi a nohami vystretými za sebou. Priťahujte jedno koleno k hrudi, pričom chodidlo držte mierne nad zemou. \n\nStriedajte nohy v bežeckom pohybe. Pohyb vykonávajte rýchlo a kontrolovane, zapájajte stred tela a rovnomerne rozložte váhu na obe ruky. \n\nOpakujte pohyb po stanovený čas alebo počet opakovaní.","docId":"Mountain Climbers.desc"},{"en-US":"Movement","sk-SK":"Pohyb","docId":"Movement"},{"en-US":"Muaythai","sk-SK":"Thajský box","docId":"Muaythai"},{"en-US":"Muaythai Basics","sk-SK":"Muaythai Basics","docId":"Muaythai Basics"},{"sk-SK":"Muž","en-US":"Man","docId":"Muž"},{"en-US":"My Subscription","sk-SK":"Moje predplatné","docId":"My Subscription"},{"en-US":"NEXT","sk-SK":"POKRAČOVAŤ","docId":"NEXT"},{"sk-SK":"Ďalšia lekcia","en-US":"NEXT SESSION","docId":"NEXT SESSION"},{"en-US":"NONE","sk-SK":"ŽIADNE","docId":"NONE"},{"sk-SK":"upozornenia","en-US":"NOTIFICATIONS","docId":"NOTIFICATIONS"},{"sk-SK":"Na pravú nohu","en-US":" Side Lunge Stretch right leg","docId":"Na pravú nohu"},{"sk-SK":"Začnite zo stoja - nohy rozkročte čo najviac ako sa dá. Pokročte pravú nohu v kolene a ľavú nechajte vystretú. \n\nObe päty by mali byť na zemi a chrbát v rámci možnosti vystretí - nezabudnite sa \"vyprsiť\". \n\nAk máte problém so stabilitou, pomôžte si rukami na zemi. \n\nPri tomto cviku naťahujete vnútorné stehná (adduktory), hamstringy, sedacie svaly a lýtkové svaly.","en-US":"Start from a standing position, with your feet spread as wide as possible. Bend your right knee and keep your left leg straight.\n\nBoth heels should remain on the ground, and try to keep your back as straight as possible—remember to \"open up\" your chest.\n\nIf you have trouble with stability, use your hands on the ground for support.\n\nThis stretches the inner thighs (adductors), hamstrings, glutes, and calves.","docId":"Na pravú nohu.desc"},{"sk-SK":"Na zemi pritiahnuť lavé koleno","en-US":"Left Knee to Chest Stretch","docId":"Na zemi pritiahnuť lavé koleno"},{"sk-SK":"Tento  jednoduchý strečingový cvik je zameraný na bedrá, stehná a dolnú časť chrbta.\n\nĽahnite si na chrbát a pritiahnite si ľavé koleno k hrudi. Pravá noha by mala zostať vystretá. \n\nNedržte si koleno len voľne ale naozaj sa ho snažte čo najintenzívnejšie pritiahnuť k sebe. ","en-US":"This simple stretching exercise targets the hips, thighs, and lower back.\n\nLie on your back and pull your left knee toward your chest, while keeping your right leg extended.\n\nDon’t just hold your knee loosely; really try to pull it as close to your chest as possible for a deeper stretch.","docId":"Na zemi pritiahnuť lavé koleno.desc"},{"sk-SK":"Na zemi pritiahnuť prav koleno","en-US":"Right Knee to Chest Stretch","docId":"Na zemi pritiahnuť prav koleno"},{"sk-SK":"Tento  jednoduchý strečingový cvik je zameraný na bedrá, stehná a dolnú časť chrbta.\n\nĽahnite si na chrbát a pritiahnite si pravé koleno k hrudi. Pravá noha by mala zostať vystretá. \n\nNedržte si koleno len voľne ale naozaj sa ho snažte čo najintenzívnejšie pritiahnuť k sebe. ","en-US":"This simple stretching exercise targets the hips, thighs, and lower back.\n\nLie on your back and pull your right knee toward your chest, while keeping your right leg extended.\n\nDon’t just hold your knee loosely; really try to pull it as close to your chest as possible for a deeper stretch.","docId":"Na zemi pritiahnuť prav koleno.desc"},{"sk-SK":"Na čo slúžia lapy?","docId":"Na čo slúžia lapy?"},{"sk-SK":"Na čo slúžia lapy? Kedy ich potrebujete a ako si kúpiť tie najlepšie?\n\nLink na lapy nájdeš nižšie. \nS kódom VOLCANO získaš zľavu 10%.","docId":"Na čo slúžia lapy?.desc"},{"sk-SK":"žiadne","docId":"Na čo slúžia lapy?.props"},{"sk-SK":"Tak už vieš, na čo sa používajú lapy :)","docId":"Na čo slúžia lapy?.quote"},{"sk-SK":"Na ľavú nohu","en-US":" Side Lunge Stretch left leg","docId":"Na ľavú nohu"},{"sk-SK":"Začnite zo stoja - nohy rozkročte čo najviac ako sa dá. Pokročte ľavú nohu v kolene a pravú nechajte vystretú. \n\nObe päty by mali byť na zemi a chrbát v rámci možnosti vystretí - nezabudnite sa \"vyprsiť\". \n\nAk máte problém so stabilitou, pomôžte si rukami na zemi. \n\nPri tomto cviku naťahujete vnútorné stehná (adduktory), hamstringy, sedacie svaly a lýtkové svaly.","en-US":"Start from a standing position, with your feet spread as wide as possible. Bend your left knee and keep your right leg straight.\n\nBoth heels should remain on the ground, and try to keep your back as straight as possible—remember to \"open up\" your chest.\n\nIf you have trouble with stability, use your hands on the ground for support.\n\nThis stretches the inner thighs (adductors), hamstrings, glutes, and calves.","docId":"Na ľavú nohu.desc"},{"en-US":"Name","sk-SK":"Meno","docId":"Name"},{"en-US":"Name must be more than 2 characters","sk-SK":"Názov musí mať viac ako 2 znaky","docId":"Name must be more than 2 characters"},{"en-US":"Name the Meal Plan","sk-SK":"Pomenujte Stravovací plán","docId":"Name the Meal Plan"},{"sk-SK":"Nauč sa thajský box za 20 dní","en-US":"Learn Muaythai in 20 days","docId":"Nauč sa thajský box za 20 dní"},{"en-US":"Neck rotations","sk-SK":"Krúženie hlavou","docId":"Neck rotations"},{"en-US":"Rotate your head to one side, then to the other side.","sk-SK":"Krúžte hlavou do jednej strany, potom do druhej strany. ","docId":"Neck rotations.desc"},{"en-US":"none","sk-SK":"žiadne","docId":"Neck rotations.props"},{"en-US":"Don´t forget to stretch your head before every workout.","sk-SK":"Nezabudni si  rozcvičiť hlavu pred každým tréningom","docId":"Neck rotations.quote"},{"sk-SK":"Potrebujete pomoc?","en-US":"Need help?","docId":"Need help?"},{"sk-SK":"Nevinný workout 2","docId":"Nevinný workout 2"},{"sk-SK":"Začína to nevinne, no na konci vás čaká menšie prekvapenie :)","docId":"Nevinný workout 2.desc"},{"sk-SK":"fit lopta","docId":"Nevinný workout 2.props"},{"sk-SK":"Hotovo!","docId":"Nevinný workout 2.quote"},{"sk-SK":"Nové triedy","en-US":"New Classes","docId":"New Classes"},{"en-US":"Next","sk-SK":"Ďalej","docId":"Next"},{"sk-SK":"Nie","en-US":"No","docId":"Nie"},{"sk-SK":"Nie","en-US":"No","docId":"No"},{"sk-SK":"Žiadne komentáre","en-US":"No Comments","docId":"No Comments"},{"en-US":"No Meal plan found !","sk-SK":"Nebol nájdený žiadny stravovací plán!","docId":"No Meal plan found !"},{"en-US":"No Problem ! Enter the email associated with your account and we’ll send you a link to login","sk-SK":"Žiadny problém! Zadajte e-mail priradený k vášmu účtu a my vám pošleme odkaz na prihlásenie","docId":"No Problem ! Enter the email associated with your account and we’ll send you a link to login"},{"en-US":"No Results Found","sk-SK":"Nenašli sa žiadne výsledky","docId":"No Results Found"},{"en-US":"No activity yet.","sk-SK":"Zatiaľ žiadna aktivita.","docId":"No activity yet."},{"en-US":"No data yet.","sk-SK":"Zatiaľ žiadne údaje.","docId":"No data yet."},{"en-US":"No more seats left for this community","sk-SK":"Pre túto komunitu už nezostali žiadne miesta","docId":"No more seats left for this community"},{"en-US":"No posts yet","sk-SK":"Zatiaľ žiadne príspevky","docId":"No posts yet"},{"en-US":"Your head simulates the movement of shaking your head in disagreement.\nStand straight, feet slightly apart. Perform the movement with your head only.","sk-SK":"Vaša hlava simuluje pohyb, keď s niečim nesúhlasite. \nStojte rovno, nohy sú mierne od seba. Pohyb vykonávajte len vašou hlavou.","docId":"No.desc"},{"en-US":"none","sk-SK":"žiadne","docId":"No.props"},{"en-US":"Don´t forget to stretch your head before every workout.","sk-SK":"Nezabudnite si postrečovať hlavu pred každým tréningom.","docId":"No.quote"},{"sk-SK":"Nohy","en-US":"Legs","docId":"Nohy"},{"en-US":"Normal","sk-SK":"Normálne","docId":"Normal"},{"en-US":"Not Now","sk-SK":"Teraz nie","docId":"Not Now"},{"en-US":"Note: Max video length supported is 5 minutes","sk-SK":"Poznámka: Maximálna podporovaná dĺžka videa je 5 minút","docId":"Note: Max video length supported is 5 minutes"},{"sk-SK":"Žiadne položky na obnovenie.","en-US":"Nothing to restore","docId":"Nothing to restore"},{"en-US":"Notification","sk-SK":"Oznámenie","docId":"Notification"},{"sk-SK":"Upozornenia","en-US":"Notifications","docId":"Notifications"},{"sk-SK":"Nová + opačná 3ka bez pauzy","en-US":"New + reverse 3 combo no break","docId":"Nová + opačná 3ka bez pauzy"},{"sk-SK":"V tejto kombinácii spojte novú a opačnú trojku. Medzi kombináciami NEROBÍTE pauzu. Po poslednom údere nasleduje hneď prvý úder. \n\nNová trojka: \n1. predný direkt\n2. zadný zdvihák\n3. predný hák \n+\nOpačná trojka: \n1. zadný direkt\n2. predný zdvihák\n3. zadný hák \n\nKaždý úder má svoju vlastnú dráhu. \nDirekty - priamka\nHáky - oblúk\nZdviháky - zospodu hore. \n\nVyužívajte aj silu bedier. ","en-US":"In this combination, link the new three-punch combo with the reverse three-punch combo without taking a pause. After the last punch, immediately continue with the first punch of the next sequence.\n\nNew three-punch combo:\nFront jab\nRear uppercut\nLead hook\n+\nReverse three-punch combo:\nRear cross\nLead uppercut\nRear hook\n\nEach punch follows its own specific path:\nJabs/Crosses: Straight line\nHooks: Arc\nUppercuts: From bottom to top\n\nMake sure to engage the power of your hips with each punch.\n\n","docId":"Nová + opačná 3ka bez pauzy.desc"},{"sk-SK":"Nová + opačná 3ka pauza medzi","en-US":"New + reverse 3 punch combo 1","docId":"Nová + opačná 3ka pauza medzi"},{"sk-SK":"V tejto kombinácii spojte novú a opačnú trojku. Medzi kombináciami dajte kratšiu pauzu. \nNová trojka: \n1. predný direkt\n2. zadný zdvihák\n3. predný hák \n+\nOpačná trojka: \n1. zadný direkt\n2. predný zdvihák\n3. zadný hák \n\nKaždý úder má svoju vlastnú dráhu. \nDirekty - priamka\nHáky - oblúk\nZdviháky - zospodu hore. \n\nVyužívajte aj silu bedier. ","en-US":"In this combination, link the new three-punch combo with the reverse three-punch combo. Take a short pause between the combinations.\n\nNew three-punch combo:\n\nFront jab\nRear uppercut\nLead hook\nReverse three-punch combo:\n+\nRear cross\nLead uppercut\nRear hook\n\nEach punch follows its own specific path:\nJabs/Crosses: Straight line\nHooks: Arc\nUppercuts: From bottom to top\n\nMake sure to engage the power of your hips with each punch.","docId":"Nová + opačná 3ka pauza medzi.desc"},{"sk-SK":"Nová + opačná 3ka s pauzou po","en-US":"New + reverse 3punch combo 2","docId":"Nová + opačná 3ka s pauzou po"},{"sk-SK":"V tejto kombinácii spojte novú a opačnú trojku. Medzi kombináciami NEROBÍTE pauzu. Pauza je až po všetkých 6tich úderoch. \n\nNová trojka: \n1. predný direkt\n2. zadný zdvihák\n3. predný hák \n+\nOpačná trojka: \n1. zadný direkt\n2. predný zdvihák\n3. zadný hák \n\nKaždý úder má svoju vlastnú dráhu. \nDirekty - priamka\nHáky - oblúk\nZdviháky - zospodu hore. \n\nVyužívajte aj silu bedier. ","en-US":"In this combination, link the new three-punch combo with the reverse three-punch combo without taking a pause between them. The pause comes only after all six punches.\n\nNew three-punch combo:\nFront jab\nRear uppercut\nLead hook\n+\nReverse three-punch combo:\nRear cross\nLead uppercut\nRear hook\n\nEach punch follows its own specific path:\nJabs/Crosses: Straight line\nHooks: Arc\nUppercuts: From bottom to top\n\nMake sure to engage the power of your hips with each punch.","docId":"Nová + opačná 3ka s pauzou po.desc"},{"sk-SK":"Nová 3ka","en-US":"New 3 punch combination","docId":"Nová 3ka"},{"sk-SK":"Nová trojka sa skladá zo všetkých základných úderov: \n1. predný direkt\n2. zadný zdvihák\n3. predný hák \n\nKaždý úder má svoju vlastnú dráhu. \nDirekty - priamka\nHáky - oblúk\nZdviháky - zospodu hore. \n\nVyužívajte aj silu bedier. ","en-US":"The new three-punch combination consists of all the basic strikes:\n\n1. Front jab\n2. Rear uppercut\n3. Lead hook\n\nEach punch follows its own specific path:\n\nJabs: Straight line\nHooks: Arc\nUppercuts: From bottom to top\n\nMake sure to engage the power of your hips with each punch.","docId":"Nová 3ka.desc"},{"sk-SK":"Nová a opačná trojka","en-US":"New and reverse 3 combo","docId":"Nová a opačná trojka"},{"sk-SK":"Thajský box je krásny v tom, že údery sa dajú kombinovať do nekonečna. Tento dril je trošku technicky náročnejší a budete musieť okrem svalov zapojiť aj mozog :). Ak by ste si chceli osviežiť techniku, v MENU nájdete TUTORIÁLY na novú a opačnú trojku. \n\nZáver tréningu sa nesie v duchu spevňovania, podržíte si v rôznych plankových pozíciach. ","en-US":"Muay Thai is beautiful in that strikes can be combined endlessly. This drill is a bit more technically challenging, and you'll need to engage your brain as well as your muscles :). If you want to refresh your technique, you'll find HOW TO in the MENU and look for the New and Reverse three-punch combinations.\n\nThe end of the training focuses on strengthening, where you'll hold various plank positions.","docId":"Nová a opačná trojka.desc"},{"sk-SK":"žiadne","en-US":"One step closer to your goal.","docId":"Nová a opačná trojka.props"},{"en-US":"Keep your hands up.","sk-SK":"O krok bližšie k tvojmu cieľu.","docId":"Nová a opačná trojka.quote"},{"en-US":"Number of Days","sk-SK":"Počet dní","docId":"Number of Days"},{"en-US":"Nutrition Details","sk-SK":"Podrobnosti o výžive","docId":"Nutrition Details"},{"en-US":"Nutrition Summary","sk-SK":"Zhrnutie výživy","docId":"Nutrition Summary"},{"en-US":"Nutrition isn't one-size-fits-all; it's a lifelong journey, not a weekend trend.","sk-SK":"Výživa nie je univerzálna; je to celoživotná cesta, nie víkendový trend.","docId":"Nutrition isn't one-size-fits-all; it's a lifelong journey, not a weekend trend."},{"sk-SK":"MOŽNOSTI","en-US":"OPTIONS","docId":"OPTIONS"},{"sk-SK":"Obrana","en-US":"Defense","docId":"Obrana"},{"sk-SK":"Obrana voči chytaniu","en-US":"Defence against catching roundkicks","docId":"Obrana voči chytaniu"},{"sk-SK":"Obrana voči roundkickom","en-US":"Defense against roundkicks","docId":"Obrana voči roundkickom"},{"sk-SK":"Obrana voči stene","en-US":"Defence against the wall","docId":"Obrana voči stene"},{"sk-SK":"Odrážanie","en-US":"Arm Push Drill","docId":"Odrážanie"},{"sk-SK":"Odrážanie - obe ruky","en-US":"Alternating Arm Push Drill","docId":"Odrážanie - obe ruky"},{"sk-SK":"Tento dril robte vo dvojici. Obaja majte rovnakú nohu vpredu (napríklad ľavú). \n\nChyťte sa otvorenou dlaňou sparinga o rameno, pričom sa dajte čo najbližšie k sebe - takmer aby sa rameno dotýkalo ramena. \n\nObaja naraz zatlačte do vašej pokrčenej ruky, ako by ste chceli toho druhého odsotiť. Mali by ste to načasovať naraz. \n\nStriedate ruky, ale nemeňte postoj.\n\nOdporúčanie: viac si to \"užijete\" ak máte sparinga podobnej váhy.","en-US":"Do this drill in pairs. Both of you should have the same leg in front (for example, the left leg).\n\nPlace your open palm on your partner’s shoulder and get as close as possible — almost shoulder to shoulder.\n\nAt the same time, both of you push into your bent arm, as if trying to push the other person away. The push should be synchronized.\n\nAlternate arms during the drill, but do not change your stance.\n\nTip: You'll enjoy this drill more if your partner is around the same weight.","docId":"Odrážanie - obe ruky.desc"},{"sk-SK":"Odrážanie s oboma rukami","en-US":"Alternating Arm Push Drill","docId":"Odrážanie s oboma rukami"},{"sk-SK":"Odrážanie s prednou rukou","en-US":"Front Arm Push Drill","docId":"Odrážanie s prednou rukou"},{"sk-SK":"Odrážanie so zadnou rukou","en-US":"Rear Arm Push Drill","docId":"Odrážanie so zadnou rukou"},{"sk-SK":"Odrážanie z prednej ruky","en-US":"Front Arm Push Drill","docId":"Odrážanie z prednej ruky"},{"sk-SK":"Tento dril robte vo dvojici. Obaja majte rovnakú nohu vpredu (napríklad ľavú). \n\nChyťte sa otvorenou dlaňou sparinga o rameno, pričom sa dajte čo najbližšie k sebe - takmer aby sa rameno dotýkalo ramena. \n\nObaja naraz zatlačte do vašej pokrčenej ruky, ako by ste chceli toho druhého odsotiť. Mali by ste to načasovať naraz. \n\nOdporúčanie: viac si to \"užijete\" ak máte sparinga podobnej váhy.","en-US":"Do this drill in pairs. Both of you should have the same lead leg in front (for example, the left one).\n\nPlace your open palm on your partner’s shoulder and get as close as possible — almost shoulder to shoulder.\n\nAt the same time, both of you push into your bent arm, as if trying to push the other person away. The movement should be synchronized.\n\nTip: You’ll “enjoy” this drill more if your partner is around the same weight.","docId":"Odrážanie z prednej ruky.desc"},{"sk-SK":"Odrážanie zo zadnej ruky","en-US":"Rear Arm Push Drill","docId":"Odrážanie zo zadnej ruky"},{"sk-SK":"Tento dril robte vo dvojici. Obaja majte rovnakú nohu vpredu (napríklad ľavú). \n\nChyťte sa otvorenou dlaňou sparinga o rameno, pričom sa dajte čo najbližšie k sebe - takmer aby sa rameno dotýkalo ramena. \n\nObaja naraz zatlačte do vašej pokrčenej ruky, ako by ste chceli toho druhého odsotiť. Mali by ste to načasovať naraz. \n\nOdporúčanie: viac si to \"užijete\" ak máte sparinga podobnej váhy.","en-US":"Do this drill in pairs. Both of you should have the same lead leg in front (for example, the left one).\n\nPlace your open palm on your partner’s shoulder and get as close as possible — almost shoulder to shoulder.\n\nAt the same time, both of you push into your bent arm, as if trying to push the other person away. The movement should be synchronized.\n\nTip: You’ll “enjoy” this drill more if your partner is around the same weight.","docId":"Odrážanie zo zadnej ruky.desc"},{"sk-SK":"Na tento dril potrebujete dvojicu, ideálne váhovo podobnú. \nV jednom kole robíte obaja. \n\nNezabudnite ísť pri každom odraze ramenom k ramenu. \n\nTento dril môžete využiť ako rozcvičku pred tréningom. ","en-US":"You’ll need a partner for this drill — ideally someone close to your weight.\n\nIn each round, both of you work at the same time.\n\nDon’t forget to go shoulder to shoulder with every push.\n\nThis drill also works great as a warm-up before training.","docId":"Odrážanie.desc"},{"sk-SK":"sparing partner","en-US":"sparring partner","docId":"Odrážanie.props"},{"sk-SK":"Ak sa ti páči tento dril, nezabudni si ho uložiť.","en-US":"If you like this drill, don’t forget to save it!","docId":"Odrážanie.quote"},{"sk-SK":"Remove From Playlist","en-US":"Odstrániť z playlistu","docId":"Odstrániť z playlistu"},{"sk-SK":"Odtláčanie - druhá noha","en-US":"Roundkick Push Drill 2","docId":"Odtláčanie - druhá noha"},{"sk-SK":"Teraz kopete druhou nohou.\n\nV tomto drile budete pracovať na poslednej fáze roundkicku a to zapojenie vášho bedra do kopu, ísť na špičku a taktiež kopnúť správnou kopacou plochou. \n\nSparing má trochu vyššie lakte, aby ste sa nenakopli.\n\nPoložte (NEKOPTE) vašu holen na sparingove brucho. Holeň by mala ísť vodorovne so zemou. Koleno na jednej strane, nart na druhej strane sparingovho tela. \n\nNavážite sa sa na vašu holeň. \n\nNásledne nohu vystierajte v kolene, odtláčate vášho sparinga holeňou, pričom sa dávate sa na špičku na stojnej nohe.\n\nPotom ide druhý z dvojice. Počas celého kola pracujete len s jednym kopom. ","en-US":"Now, practise with other leg.\n\nIn this drill, you’ll be working on the final phase of the roundkick — engaging your hip in the kick, getting up on the ball of your foot, and striking with the correct part of your leg.\n\nYour partner should keep their elbows slightly higher to avoid getting accidentally kicked.\n\nPlace (do NOT kick) your shin against your partner’s belly. The shin should be parallel to the ground, with your knee on one side and your instep on the other side of your partner’s body.\n\nShift your weight onto your shin.\n\nThen, extend your leg at the knee, pushing your partner away with your shin, while rising onto the ball of your standing foot.\n\nThen it’s your partner’s turn. Throughout the whole round, you only work with this single kick.","docId":"Odtláčanie - druhá noha.desc"},{"sk-SK":"Odtláčanie - roundkicky","en-US":"Roundkick Push Drill","docId":"Odtláčanie - roundkicky"},{"sk-SK":"V tomto drile budete pracovať na poslednej fáze roundkicku a to zapojenie vášho bedra do kopu, ísť na špičku a taktiež kopnúť správnou kopacou plochou. \n\nSparing má trochu vyššie lakte, aby ste sa nenakopli.\n\nPoložte (NEKOPTE) vašu holen na sparingove brucho. Holeň by mala ísť vodorovne so zemou. Koleno na jednej strane, nart na druhej strane sparingovho tela. \n\nNavážite sa sa na vašu holeň. \n\nNásledne nohu vystierajte v kolene, odtláčate vášho sparinga holeňou, pričom sa dávate sa na špičku na stojnej nohe.\n\nPotom ide druhý z dvojice. Počas celého kola pracujete len s jednym kopom. ","en-US":"In this drill, you’ll be working on the final phase of the roundkick — engaging your hip in the kick, getting up on the ball of your foot, and striking with the correct part of your leg.\n\nYour partner should keep their elbows slightly higher to avoid getting accidentally kicked.\n\nPlace (do NOT kick) your shin against your partner’s belly. The shin should be parallel to the ground, with your knee on one side and your instep on the other side of your partner’s body.\n\nShift your weight onto your shin.\n\nThen, extend your leg at the knee, pushing your partner away with your shin, while rising onto the ball of your standing foot.\n\nThen it’s your partner’s turn. Throughout the whole round, you only work with this single kick.","docId":"Odtláčanie - roundkicky.desc"},{"en-US":"Off-topic Content","sk-SK":"Obsah mimo témy","docId":"Off-topic Content"},{"en-US":"Ok","sk-SK":"Dobre","docId":"Ok"},{"en-US":"Ok, I Understand","sk-SK":"Dobre, rozumiem","docId":"Ok, I Understand"},{"sk-SK":"jednorázovo","en-US":"One Time","docId":"One Time"},{"en-US":"One round is done by one person, the next round by the other.","sk-SK":"Jedno kolo robí jeden, druhé kolo robí druhý.","docId":"One round is done by one person, the next round by the other."},{"en-US":"One-person warm-up","sk-SK":"Solo rozcvička","docId":"One-person warm-up"},{"sk-SK":"Povolené je len jedno sťahovanie naraz.","en-US":"Only one download allowed at a time.","docId":"Only one download allowed at a time."},{"sk-SK":"Only one person from the pair works at a time. In the next round, they switch.","en-US":"Knee + 3 switches","docId":"Only one person from the pair works at a time. In the next round, they switch."},{"sk-SK":"Opačná 3ka","en-US":"Reverse 3 punch combination","docId":"Opačná 3ka"},{"sk-SK":"Opačná trojka sa skladá zo všetkých základných úderov: \n1. zadný direkt\n2. predný zdvihák\n3. zadný hák \n\nKaždý úder má svoju vlastnú dráhu. \nDirekty - priamka\nHáky - oblúk\nZdviháky - zospodu hore. \n\nVyužívajte aj silu bedier. ","en-US":"The reverse three-punch combination consists of all the basic strikes:\n\nRear cross\nLead uppercut\nRear hook\n\nEach punch follows its own specific path:\nCrosses: Straight line\nHooks: Arc\nUppercuts: From bottom to top\n\nMake sure to engage the power of your hips with each punch.","docId":"Opačná 3ka.desc"},{"sk-SK":"Opačný mostík","en-US":"Reverse neck bridge","docId":"Opačný mostík"},{"sk-SK":"Opačný mostík s pomocou","en-US":"Reverse neck bridge with support","docId":"Opačný mostík s pomocou"},{"sk-SK":"Toto je jeden z cvikov ako posilňiť krk, ktorý sa vám zíde či už pri klinči ale takisto silný krk vie aspoň z časti stlmiť údery do hlavy. \n\nDajte sa do opačného mostíka. \nHlavu si položte na zem (vrch hlavy), rukami si robíte oporu, nohy sú na špičkách. \n\nZačnite sa hýbať dopredu - dozadu tak, že idete až na čelo a naspäť na vrch hlavy. \n\nČím bližšie ste nohami k hlave, tým je cvik ľahší. \n\nTento cvik má aj ťažšiu variantu - bez pomoci rúk. ","en-US":"Here’s one more neck strengthening exercise that will help you in the clinch, and also because a strong neck can partially absorb head strikes.\n\nGet into a reverse bridge position.\nPlace the top of your head on the ground for support, use your hands to stabilize yourself, and keep your feet on your toes.\n\nStart moving forward and backward, rolling from the top of your head to your forehead and back.\n\nThe closer your feet are to your head, the easier the exercise becomes.\n\nThere’s also a harder variation of this exercise – without using your hands for support.","docId":"Opačný mostík s pomocou.desc"},{"sk-SK":"Toto je jeden z cvikov ako posilňiť krk, ktorý sa vám zíde či už pri klinči ale takisto silný krk vie aspoň z časti stlmiť údery do hlavy. \n\nDajte sa do opačného mostíka. \nHlavu si položte na zem (vrch hlavy), nohy sú na špičkách. \n\nZačnite sa hýbať dopredu - dozadu tak, že idete až na čelo a naspäť na vrch hlavy. \n\nČím bližšie ste nohami k hlave, tým je cvik ľahší. \n\nTento cvik má aj ľahšiu variantu, keď si ruky položíte vedľa hlavy a tým pádom odľahčíte tlak na hlavu. ","en-US":"Here’s another exercise to strengthen your neck—useful in the clinch, and also because a strong neck can help absorb punches to the head to some extent.\n\nGet into a reverse bridge position.\nPlace the top of your head on the floor, and keep your feet on your toes.\n\nStart moving forward and backward, rolling from the top of your head to your forehead and back again.\n\nThe closer your feet are to your head, the easier the movement becomes.\n\nThere’s also an easier variation: place your hands next to your head to help reduce the pressure on your neck.","docId":"Opačný mostík.desc"},{"sk-SK":"Opačný prekážkový sed pravá no","en-US":"Pulling to streight right leg ","docId":"Opačný prekážkový sed pravá no"},{"sk-SK":"Sadnite si na zem, pravú nohu vystrite a ľavú pokrčte v kolene.\n\nChyťte sa za špičku vystretej nohy a s každým výdychom sa pomaly ťahajte bližšie k nej.\n\nDýchajte plynulo a hlboko. Pri každom výdychu skúste uvoľniť telo a priblížiť sa ešte viac k nohe.\n\nTip: Ak si chytíte prsty na nohe a jemne ich ťaháte k sebe, precítite intenzívny strečing aj v lýtkovom svale.","en-US":"Sit on the floor, extend your right leg, and bend your left leg at the knee.\n\nGrab the toes of your extended leg and, with each exhale, slowly pull yourself closer to it.\n\nBreathe smoothly and deeply. With each exhale, try to relax your body and bring yourself even closer to your leg.\n\nTip: If you grab your toes and gently pull them towards you, you’ll feel an intense stretch in your calf muscle as well.","docId":"Opačný prekážkový sed pravá no.desc"},{"sk-SK":"Opačný prekážkový sed ľavá noh","en-US":"Pulling to straight Left leg ","docId":"Opačný prekážkový sed ľavá noh"},{"sk-SK":"Sadnite si, vystrite ľavú nohu a pravú nohu pokrčte v kolene. \n\nChyťte si špičku vystretej nohy a ťahajte sa k nej.\n\nDýchajte zhlboka. Pri každom výdychu sa snažte viac a viac pritiahnuť k vystretej nohe. \n\nMalý tip: Ak si chytíte prsty na nohe a budete si ich ťahať k sebe, budete poriadne strečovať aj váš lýtkový sval.  ","en-US":"Sit down, extend your left leg, and bend your right leg at the knee.\n\nGrab the toes of your extended leg and gently pull yourself towards it.\n\nBreathe deeply. With each exhale, try to bring yourself closer to the extended leg.\n\nTip: If you grab your toes and pull them towards you, you'll get a good stretch in your calf muscle as well.","docId":"Opačný prekážkový sed ľavá noh.desc"},{"en-US":"Or","sk-SK":"Alebo","docId":"Or"},{"en-US":"Other","sk-SK":"Iné","docId":"Other"},{"sk-SK":"Pauza","en-US":"PAUSE","docId":"PAUSE"},{"en-US":"Tlačenie na hruď v kliku","sk-SK":"Tlačenie na hruď v kliku","docId":"PRESSURE ON CHEST IN PUSH UP P"},{"sk-SK":"ZÁSADY OCHRANY OSOBNÝCH ÚDAJOV","en-US":"PRIVACY POLICY","docId":"PRIVACY POLICY"},{"en-US":"Výdrž v kliku","sk-SK":"Výdrž v kliku","docId":"PUSH UP HOLD"},{"en-US":"PUSH UPS","sk-SK":"Kliky","docId":"PUSH UPS"},{"en-US":"Kliky na kolenách","sk-SK":"Kliky na kolenách","docId":"PUSH UPS ON KNEES"},{"en-US":"Partner Jab–Cross Bounce","sk-SK":"Prískoky vo dvojici - direkty","docId":"Partner Jab–Cross Bounce"},{"en-US":"You need a partner for this drill.\n\nGet into your stance and jump toward each other at the same time, both throwing a lead jab (make sure you’re both in the same stance — for example, left foot forward).\n\nDon’t forget to rotate your rear foot when needed.\nJump back,\n\nThen jump in again, this time with a rear straight punch — and keep alternating between the jab and the rear straight with each jump.\n\nAim your punches at your partner’s chest muscle or shoulder, and you should always make contact.\n\nFocus on making your jumps in and out as long and explosive as possible.","sk-SK":"Na tento dril potrebujete dvojicu. \n\nDáte sa do postoja a naraz k sebe priskočíte s predným direktom (musíte mať obaja rovnaký postoj, napríklad ľavú nohu vpredu). Nezabudnite vytočiť vašu zadnú nohu.\nOdskočíte \nA znova priskočíte ale tentoraz so zadným direktom a striedate.\n\nDirekt mierte buď na prsný sval alebo na rameno a vždy by ste sa mali dotknúť sparinga.\n\nSnažte sa o čo najdlhšie prískoky a odskoky. ","docId":"Partner Jab–Cross Bounce.desc"},{"en-US":"Partner drills","sk-SK":"Drily vo dvojiciach","docId":"Partner drills"},{"en-US":"Partner drills 2","sk-SK":"Drily vo dvojici 2","docId":"Partner drills 2"},{"en-US":"Partner drills 3","sk-SK":"Drily vo dvojici 3","docId":"Partner drills 3"},{"en-US":"Partner warm-up","sk-SK":"Rozcvička vo dvojici","docId":"Partner warm-up"},{"en-US":"Passive backbend on heels","docId":"Passive backbend on heels"},{"sk-SK":"Heslo","en-US":"Password","docId":"Password"},{"en-US":"Password must be more than 7 characters","sk-SK":"Heslo musí mať viac ako 7 znakov","docId":"Password must be more than 7 characters"},{"en-US":"Paused","sk-SK":"Pozastavené","docId":"Paused"},{"sk-SK":"Peklo 5","en-US":"Hell 5","docId":"Peklo 5"},{"en-US":"Perfection is an illusion; self-love is real.","sk-SK":"Dokonalosť je ilúzia; sebaláska je skutočná.","docId":"Perfection is an illusion; self-love is real."},{"en-US":"Photo","sk-SK":"Fotografia","docId":"Photo"},{"sk-SK":"Pripnúť komentár","en-US":"Pin a comment","docId":"Pin a comment"},{"en-US":"Pin post","sk-SK":"Pripnúť príspevok","docId":"Pin post"},{"en-US":"Pinned","sk-SK":"Pripnuté","docId":"Pinned"},{"sk-SK":"Plank - dotýkanie sa lakťov","en-US":"Plank - touching elbows","docId":"Plank - touching elbows"},{"sk-SK":"Dajte sa do pozície planku - na lakte a na špičky. Celé telo by mala byť jedna doska. Dávajte pozor na prehnutý chrbát. \n\nZdvíham jednu nohu do vzduchu a kolenom sa snažím dotýkať lakťa. Ak neviete urobiť úplný rozsah, snažte sa ísť aspoň tam, kde vás to najďalej pustí. \n\nSnažte sa nezdvíhať pri pohybe moc zadok. ","en-US":"Get into a plank position - on your elbows and toes. Your whole body should be like a plank. Pay attention to keeping your back straight.\n\nLift one leg into the air and try to touch your elbow with your knee. If you can't achieve the full range of motion, try to go as far as you can.\n\nTry not to lift your buttocks too much during the movement.","docId":"Plank - touching elbows.desc"},{"sk-SK":"Plank na fitness lopte","en-US":"Plank on fitness ball","docId":"Plank na fitness lopte"},{"sk-SK":"Plank na fitlopte je cvik, pri ktorom sa vykonáva klasická planková pozícia, no s podporou na fitlopte. Táto variácia posilňuje jadro, stabilizačné svaly a zároveň núti telo udržiavať rovnováhu na nestabilnom povrchu.","en-US":"The plank on a fitness ball is an exercise where you assume the traditional plank position, but with support from a fitness ball. This variation strengthens the core, stabilizing muscles, and challenges the body to maintain balance on an unstable surface.","docId":"Plank na fitness lopte.desc"},{"sk-SK":"Pustiť na počítači","en-US":"Play on a computer","docId":"Play on a computer"},{"sk-SK":"Prehrať na počítači","en-US":"Play on computer","docId":"Play on computer"},{"en-US":"Playback Speed","sk-SK":"Rýchlosť prehrávania","docId":"Playback Speed"},{"sk-SK":"Prehrávanie z playlistu","en-US":"Playing from Playlist","docId":"Playing from Playlist"},{"en-US":"Playlist","sk-SK":"Zoznam skladieb","docId":"Playlist"},{"en-US":"Please Re-authenticate to delete your account.","sk-SK":"Ak chcete svoj účet odstrániť, znova sa overte.","docId":"Please Re-authenticate to delete your account."},{"sk-SK":"Prosím skúste znova neskôr","en-US":"Please Try Again Later","docId":"Please Try Again Later"},{"en-US":"Please choose a reason for reporting.","sk-SK":"Vyberte dôvod nahlásenia.","docId":"Please choose a reason for reporting."},{"en-US":"Please enter description","sk-SK":"Zadajte popis","docId":"Please enter description"},{"en-US":"Please enter name","sk-SK":"Zadajte meno","docId":"Please enter name"},{"en-US":"Please enter password","sk-SK":"Zadajte heslo","docId":"Please enter password"},{"en-US":"Please enter playlist name","sk-SK":"Zadajte názov zoznamu videí","docId":"Please enter playlist name"},{"sk-SK":"Prosím napíšte, čo si myslíte.","en-US":"Please enter your thoughts","docId":"Please enter your thoughts"},{"en-US":"Please select a video no longer than 5 minutes.","sk-SK":"Vyberte video, ktoré nie je dlhšie ako 5 minút.","docId":"Please select a video no longer than 5 minutes."},{"en-US":"Please sign in to post.","sk-SK":"Pre uverejnenie príspevku sa, prosím, prihláste.","docId":"Please sign in to post."},{"en-US":"Please wait for the video to finish uploading.","sk-SK":"Počkajte, prosím, na dokončenie nahrávania videa.","docId":"Please wait for the video to finish uploading."},{"sk-SK":"Prosím počkajte, kým sa dokončí sťahovanie.","en-US":"Please wait until download gets completed.","docId":"Please wait until download gets completed."},{"en-US":"Please write \"Delete Forever\" to delete account","sk-SK":"Ak chcete účet odstrániť, napíšte „Odstrániť navždy“.","docId":"Please write \"Delete Forever\" to delete account"},{"sk-SK":"Pokročilí","en-US":"Advanced","docId":"Pokročilí"},{"sk-SK":"Posilovačky krku","en-US":"Neck strengthening exercises ","docId":"Posilovačky krku"},{"sk-SK":"Posilovačky krku - nie","en-US":"Neck exercises - no","docId":"Posilovačky krku - nie"},{"sk-SK":"Toto je jeden z cvikov ako posilňiť krk, ktorý sa vám zíde či už pri klinči ale takisto silný krk vie aspoň z časti stlmiť údery do hlavy. \n\nĽahnite si pohodlne na chrbát a pokrčte si nohy v kolenách. Zdvihnite hlavu zo zeme a a simulujte pohyb ako keby ukazujete NIE.  Vytáčate ju raz do jednej strany, raz do druhej. \n\nSnažte sa robiť cvik pomaly a neskracovať dráhu pohybu. \n\nTip: ak pohyb nie je úplne príjemný na hlavu, zavrite si oči. ","en-US":"Here’s another exercise to strengthen your neck, which is useful not only in the clinch, but also because a strong neck can help absorb punches to the head to some extent.\n\nLie comfortably on your back with your knees bent. Lift your head off the ground and simulate the motion of shaking your head as if saying NO—turning it slowly from one side to the other.\n\nTry to perform the exercise slowly and don’t shorten the range of motion.\n\nTip: If the movement feels a bit uncomfortable on your head, try closing your eyes.","docId":"Posilovačky krku - nie.desc"},{"sk-SK":"Posilovačky krku - áno","en-US":"Neck exercises - yes","docId":"Posilovačky krku - áno"},{"sk-SK":"Toto je jeden z cvikov ako posilňiť krk, ktorý sa vám zíde či už pri klinči ale takisto silný krk vie aspoň z časti stlmiť údery do hlavy. \n\nĽahnite si pohodlne na chrbát a pokrčte si nohy v kolenách. Zdvihnite hlavu zo zeme a snažte sa dať hlavu až k vášmu hrudníku. Následne hlavu zakloňte ale nepokladajte ju na zem. \n\nSnažte sa robiť cvik pomaly a neskracovať dráhu pohybu. \n\nTip: ak pohyb nie je úplne príjemný na hlavu, zavrite si oči. ","en-US":"Here’s an exercise to strengthen your neck, which will come in handy not only in the clinch, but also because a strong neck can help absorb punches to the head to some extent.\n\nLie comfortably on your back with your knees bent. Lift your head off the ground and try to bring your chin toward your chest. Then tilt your head back without letting it rest on the floor.\n\nTry to perform the movement slowly and avoid shortening the range of motion.\n\nTip: If the movement feels a bit uncomfortable on your head, try closing your eyes.","docId":"Posilovačky krku - áno.desc"},{"sk-SK":"Posilovačky krku vo dvojici ","en-US":"Partner-Resisted Neck Press ","docId":"Posilovačky krku vo dvojici "},{"sk-SK":"Toto je jeden z cvikov ako posilňiť krk, ktorý sa vám zíde či už pri klinči ale takisto silný krk vie aspoň z časti stlmiť údery do hlavy. \n\nNa tento cvik potrebujete sparinga. \n\nPostavíte sa oproti seba, váš sparing dá ruky na temeno vašej hlavy. Vy robíte odpor a váš sparing vám tlačí rukami hlavu dole. Odpor robíte aj keď idete smerom dole (vtedy tlačíte hlavu hore) ale aj keď idete smerom hore. \n\nTakisto sparing vám tlačí do hlavy stále.  Zatlačí vám hlavu smerom k hrudi, jemne povolí tlak, aby ste sa mohli pomaly vystrieť, no stále musíte cítiť, že váš krk posiluje. \n\nSilu tlačenia si musíte prispôsobiť vo dvojici. \n\nSnažte sa mať počas celého cvičenia vystretý chrbát. Ak sa krčíte alebo zvíjate, je dosť veľká pravdepodobnosť, že vás môže seknúť. ","en-US":"Here’s a partner-assisted exercise to strengthen your neck—very useful in the clinch and also because a strong neck can help reduce the impact of punches to the head.\n\nYou’ll need a training partner for this one.\n\nStand facing each other. Your partner places their hands on the top of your head and applies downward pressure. You resist the pressure—both while your head is being pushed down and while you slowly lift it back up.\n\nYour partner should maintain constant pressure throughout the movement. They push your head down toward your chest, then slightly ease the pressure to let you slowly return to an upright position—but you should still feel your neck working the whole time.\n\nThe intensity of the pressure should be adjusted between the two of you based on your comfort and strength.\n\nTry to keep your back straight the entire time. If you hunch or twist, there’s a high chance you could strain something.","docId":"Posilovačky krku vo dvojici .desc"},{"sk-SK":"Posilovačky krku vo dvojici 2","en-US":"Partner-Resisted Neck Press 2","docId":"Posilovačky krku vo dvojici 2"},{"sk-SK":"Toto je jeden z cvikov ako posilňiť krk, ktorý sa vám zíde či už pri klinči ale takisto silný krk vie aspoň z časti stlmiť údery do hlavy. \n\nNa tento cvik potrebujete sparinga. \n\nPostavíte sa oproti seba, váš sparing dá ruky na temeno vašej hlavy. Vy robíte odpor a váš sparing vám tlačí rukami hlavu dole k jednému bicepsu a potom k druhému bicepsu. Odpor robíte aj keď idete smerom dole (vtedy tlačíte hlavu hore) ale aj keď idete smerom hore. \n\nTakisto sparing vám tlačí do hlavy stále.  Zatlačí vám hlavu smerom k bicepsu, jemne povolí tlak, aby ste sa mohli pomaly vystrieť, no stále musíte cítiť, že váš krk posiluje. \n\nSilu tlačenia si musíte prispôsobiť vo dvojici. \n\nSnažte sa mať počas celého cvičenia vystretý chrbát. Ak sa krčíte alebo zvíjate, je dosť veľká pravdepodobnosť, že vás môže seknúť. ","en-US":"Here’s another partner-assisted exercise to strengthen your neck—great for clinch work and also for reducing the impact of head strikes.\n\nYou’ll need a training partner for this one.\n\nStand facing each other. Your partner places their hands on the top of your head and applies pressure, guiding your head down toward one bicep, then to the other. You provide resistance the entire time—both on the way down and on the way up.\n\nYour partner should maintain constant, controlled pressure throughout. They push your head down toward one shoulder, then ease the pressure slightly so you can slowly return to an upright position—but you should still feel your neck working.\n\nMake sure to adjust the pressure together so it’s challenging but safe.\n\nKeep your back straight throughout the entire exercise. If you hunch or twist, there’s a good chance you could strain something.","docId":"Posilovačky krku vo dvojici 2.desc"},{"en-US":"Post","sk-SK":"Príspevok","docId":"Post"},{"en-US":"Post can't be empty","sk-SK":"Príspevok nemôže byť prázdny","docId":"Post can't be empty"},{"en-US":"Post deleted.","sk-SK":"Príspevok bol odstránený.","docId":"Post deleted."},{"en-US":"Post pinned.","sk-SK":"Príspevok bol pripnutý.","docId":"Post pinned."},{"en-US":"Post unpinned.","sk-SK":"Príspevok bol odopnutý.","docId":"Post unpinned."},{"en-US":"Post updated.","sk-SK":"Príspevok aktualizovaný.","docId":"Post updated."},{"en-US":"Post- workout stretching","sk-SK":"Potréningový strečing","docId":"Post- workout stretching"},{"en-US":"Posted!","sk-SK":"Zverejnené!","docId":"Posted!"},{"en-US":"Posting…","sk-SK":"Zverejňuje sa…","docId":"Posting…"},{"sk-SK":"Potréningový Strečing","en-US":"Post- workout Stretching","docId":"Potréningový Strečing"},{"en-US":"Powered by","sk-SK":"Poháňané","docId":"Powered by"},{"en-US":"Pre- workout stretching","sk-SK":"Dynamický strečing","docId":"Pre- workout stretching"},{"sk-SK":"Predklon - ťahať sa do stredu","en-US":"Wideleg Forward Bend Stretch M","docId":"Predklon - ťahať sa do stredu"},{"sk-SK":"Postavte sa do širšieho postoja a s výdychom sa pritiahnite do stredu. Pravidelne dýchajte.  Snažte sa dať dlane na zem. \n\nTýmto cvikom strečujete vnútorné stehná (adduktory), hamstringy, lýtka a spodnú časť chrbta.","en-US":"Stand in a wide stance and, with an exhale, pull yourself toward the center. Breathe steadily. Try to place your palms on the ground.\n\nThis stretch targets your inner thighs (adductors), hamstrings, calves, and lower back.","docId":"Predklon - ťahať sa do stredu.desc"},{"sk-SK":"Predklon - ťahať sa k pravej","en-US":"Wideleg Forward Bend Stretch P","docId":"Predklon - ťahať sa k pravej"},{"sk-SK":"Postavte sa do širšieho postoja a s výdychom sa pritiahnite k pravej nohe. Pomáhajte si aj rukami a aktívne sa priťahujte. Pravidelne dýchajte. \n\nTýmto cvikom strečujete vnútorné stehná (adduktory), hamstringy, lýtka a spodnú časť chrbta.","en-US":"tand in a wide stance and, with an exhale, pull yourself toward your right leg. Use your hands to help actively pull yourself closer. Breathe steadily.\n\nThis stretch targets your inner thighs (adductors), hamstrings, calves, and lower back.","docId":"Predklon - ťahať sa k pravej.desc"},{"sk-SK":"Predklon - ťahať sa k ľavej","en-US":"Wideleg Forward Bend Stretch L","docId":"Predklon - ťahať sa k ľavej"},{"sk-SK":"Postavte sa do širšieho postoja a s výdychom sa pritiahnite k ľavej nohe. Pomáhajte si aj rukami a aktívne sa priťahujte. Pravidelne dýchajte. \n\nTýmto cvikom strečujete vnútorné stehná (adduktory), hamstringy, lýtka a spodnú časť chrbta.","en-US":"Stand in a wide stance and, with an exhale, pull yourself toward your left leg. Use your hands to help actively pull yourself closer. Breathe steadily.\n\nThis stretch targets your inner thighs (adductors), hamstrings, calves, and lower back.","docId":"Predklon - ťahať sa k ľavej.desc"},{"sk-SK":"Predklon nohy spolu","en-US":"Standing Forward Bend Stretch ","docId":"Predklon nohy spolu"},{"sk-SK":"Postavte sa do postoja s nohami vedľa seba a s výdychom sa pritiahnite k vystretým nohám. Pomáhajte si aj rukami a aktívne sa priťahujte. Pravidelne dýchajte.  \n\nTýmto cvikom strečujete vnútorné stehná (adduktory), hamstringy, lýtka a spodnú časť chrbta.","en-US":"Stand with your feet together and, with an exhale, pull yourself toward your extended legs. Use your hands to actively pull yourself closer. Breathe steadily.\n\nThis stretch targets your inner thighs (adductors), hamstrings, calves, and lower back.","docId":"Predklon nohy spolu.desc"},{"sk-SK":"Predklon v sede","en-US":"Seated Forward Bend","docId":"Predklon v sede"},{"sk-SK":"Tento jednoduchý strečingový cvik je zameraný na chrbát, hamstringy a lýtka.\n\nSadnite si na zem s nohami vystretými spolu pred sebou.\n\nChyťte sa za špičky nôh alebo členky a s každým výdychom sa pomaly ťahajte bližšie k nim.\n\nDýchajte plynulo a hlboko. Pri každom výdychu uvoľnite telo a pokúste sa priblížiť ešte viac k nohám.\n\nTip: Ak nedosiahnete na špičky nôh, môžete použiť uterák alebo popruh, ktorý si oviniete okolo chodidiel a jemne sa ťahajte.","en-US":"This simple stretching exercise targets the back, hamstrings, and calves.\n\nSit on the floor with your legs extended together in front of you.\n\nGrab your toes or ankles and, with each exhale, slowly pull yourself closer to your feet.\n\nBreathe smoothly and deeply. With each exhale, relax your body and try to get even closer to your legs.\n\nTip: If you can’t reach your toes, you can use a towel or strap around your feet and gently pull yourself forward.","docId":"Predklon v sede.desc"},{"sk-SK":"Predné koleno na mechu","docId":"Predné koleno na mechu"},{"sk-SK":"Pred kolenom si preskočte do opačného postoja - aby sa z vašej prednej nohy stala zadná (v mojom prípade je to ľavá noha) \nZ aktuálnej zadnej nohy kopnite koleno. Pridajte sekanie rúk. \nPo kolene sa vráti noha k nohe, druhá ide dozadu - a som naspäť vo svojom postoji. \n\nAk by ste si chceli zopakovať techniku kolien vyhľadajte si v menu TUTORIÁLY :)","docId":"Predné koleno na mechu.desc"},{"sk-SK":"Predné prekročené koleno -mech","docId":"Predné prekročené koleno -mech"},{"sk-SK":"Vyskúšajte si prekročené predné koleno. To sa využíva, keď ste vo väčšej vzdialenosti od mechu. \n\nPrekročíte si vašou zadnou nohou dopredu,\nKopnete koleno - pričom sekáte vašou prednou rukou (to koleno ktoré kopete - tak tá ruka seká)\nNohu vrátite k nohe a druhá ide dozadu. \nDostanete sa znova do postoja.\n\nAk by ste si chceli zopakovať techniku kolien vyhľadajte si v menu TUTORIÁLY :)","docId":"Predné prekročené koleno -mech.desc"},{"sk-SK":"Predný a zadný zdvihák","en-US":"Lead and rear uppercut","docId":"Predný a zadný zdvihák"},{"sk-SK":"Udierajte raz predný, raz zadný zdvihák. Predný zdvihák udierate vašou prednou rukou a zadný zdvihák udierate vašou zadnou rukou. Po dvoch zdvihákoch si dajte sekundovú pauzu. Pauza slúži na to, aby ste vždy začínali kombináciu predným zdvihákom.\n\nMierite zospodu na bradu súpera a udierate hánkami prostredníka a ukazováka.\n\nPo údere vracajte ruky vždy k hlave. Vždy musí aspoň jedna ruka chrániť hlavu.\n\nTrajektória zdvihákov je zdola nahor, lakte držte blízko tela. Vyťahujte údery pred seba a mierte na jeden cieľ - jednu bradu.\n\nNezabúdajte vytáčať aj bedrá a nohy. Pri prednom zdviháku vytáčajte predné bedro a prednú nohu, pri zadnom zdviháku vytáčajte zadné bedro, zadnú nohu a zadná päta ide do vzduchu. Ťažisko je stále v strede.","en-US":"Throw a lead uppercut followed by a rear uppercut. The lead uppercut is executed with your lead hand, and the rear uppercut with your rear hand. After two uppercuts, take a one-second pause. The pause ensures that you always start the combination with the lead uppercut.\n\nAim from below at your opponent’s chin, striking with the knuckles of your middle and index fingers.\n\nAlways return your hands to your head after the strike. One hand must always protect your head.\n\nThe trajectory of the uppercuts is from down to up, with your elbows kept close to your body. Extend the punches in front of you and aim for one target – a single chin.\n\nRemember to rotate your hips and legs. For the lead uppercut, rotate your lead hip and lead leg; for the rear uppercut, rotate your rear hip and rear leg. Your center of gravity should remain centered.","docId":"Predný a zadný zdvihák.desc"},{"sk-SK":"Predný prekročený roundkick M","docId":"Predný prekročený roundkick M"},{"sk-SK":"Roundkicky sú oblúkové kopy, ktoré mierite na oblasť medzi bedrami (okrem bedier) a ramenami (vrátane rebier). \n\nPri roundkickoch stojná noha ide na špičku a vytáča sa tak, že päta skoro smeruje k súperovi. Sekajte vašou prednou rukou.\n\nPri prednom roundkicku si pred kopom prekročím, aby ste kopali ako keby z vašej zadnej nohy. \n\nZadok nie je vypučený, snažte sa pri kope vyťahovať do výšky a samozrejme sekať správnou rukou. \n\nAk by ste si chceli zopakovať techniku roundkickov, vyhľadajte si tutoriál ROUNDKICKY.","docId":"Predný prekročený roundkick M.desc"},{"sk-SK":"Predný roundkick na mechu","docId":"Predný roundkick na mechu"},{"sk-SK":"Roundkicky sú oblúkové kopy, ktoré mierite na oblasť medzi bedrami (okrem bedier) a ramenami (vrátane rebier). \n\nPri roundkickoch stojná noha ide na špičku a vytáča sa tak, že päta skoro smeruje k súperovi. Sekajte vašou prednou rukou.\n\nPri prednom roundkicku si pred kopom musím preskočiť do opačného postoja. \n\nZadok nie je vypučený, snažte sa pri kope vyťahovať do výšky a samozrejme sekať správnou rukou. \n\nAk by ste si chceli zopakovať techniku roundkickov, vyhľadajte si tutoriál ROUNDKICKY.","docId":"Predný roundkick na mechu.desc"},{"sk-SK":"Predný tip do mechu","docId":"Predný tip do mechu"},{"sk-SK":"Tipy slúžia na kontrolovanie vzdialenosti od súpera. \nSú to kopy priamo pred seba. \n\nTipy kopete poduštičkami na chodidle, nie prstami, pretože tie si môžete zlomiť. \n\n1. Zdvihnite hore vašu prednú nohu, pokrčte ju v kolene 2. Následne kopnite predný tip pred seba. \n3. Potom nohu pokrčíte, vrátite ju k nohe a druhá noha ide dozadu.\n\nSekáte rukami. ","docId":"Predný tip do mechu.desc"},{"sk-SK":"Predný tip na mechu (hlava)","docId":"Predný tip na mechu (hlava)"},{"sk-SK":"Tipy slúžia na kontrolovanie vzdialenosti od súpera. \nSú to kopy priamo pred seba. \n\nTipy kopete poduštičkami na chodidle, nie prstami, pretože tie si môžete zlomiť. \n\n1. Zdvihnite hore vašu prednú nohu, pokrčte ju v kolene 2. Následne kopnite predný tip pred seba na úroveň vašej hlavy.\n3. Potom nohu pokrčíte, vrátite ju k nohe a druhá noha ide dozadu.\n\nSekáte rukami. ","docId":"Predný tip na mechu (hlava).desc"},{"sk-SK":"Predný zadný hák bez pauzy","en-US":"Lead and rear hook no break","docId":"Predný zadný hák bez pauzy"},{"sk-SK":"Udierajte raz predný, raz zadný hák. Predný hák udierate vašou prednou rukou a zadný hák udierate vašou zadnou rukou. Pokračujte bez prestávky.\n\nMierite na úroveň vašej hlavy a udierate hánkami prostredníka a ukazováka.\n\nPo údere vracajte ruky vždy k hlave. Vždy musí aspoň jedna ruka chrániť hlavu.\n\nTrajektória háku je oblúková, lakeť, zápästie a ramno držte v rovnakej výške. Snažte sa naťahovať háky čo najviac pred seba.\n\nNezabúdajte vytáčať aj bedrá a nohy. Pri prednom háku vytáčajte predné bedro a prednú nohu, pri zadnom háku vytáčajte zadné bedro a zadnú nohu. Zdvíhajte zadnú pätu, ale zvyšok chodidla nechajte na zemi. Ťažisko je stále v strede.","en-US":"Throw a lead hook followed by a rear hook. The lead hook is executed with your lead hand, and the rear hook is executed with your rear hand. Continue without any pauses.\n\nAim at head level, striking with the knuckles of your middle and index fingers.\n\nAlways return your hands to your head after the strike. One hand must always protect your head.\n\nThe hook’s trajectory is curved, keeping your elbow, wrist, and shoulder at the same height. Try to extend the hooks as much as possible in front of you.\n\nRemember to rotate your hips and legs. For the lead hook, rotate your lead hip and lead leg; for the rear hook, rotate your rear hip and rear leg. Lift your rear heel while keeping the rest of your foot on the ground. Your center of gravity should remain centered.","docId":"Predný zadný hák bez pauzy.desc"},{"sk-SK":"Predný zdvihák","en-US":"Lead uppercut","docId":"Predný zdvihák"},{"sk-SK":"Predný zdvihák udierate vašou prednou rukou. Mierite zospodu na bradu súpera a udierate hánkami prostredníka a ukazováka.\n\nPo údere vracajte ruky vždy k hlave. Vždy musí aspoň jedna ruka chrániť hlavu.\n\nTrajektória zdviháku je zdola nahor, lakte držte blízko tela. Vyťahujte údery pred seba a mierte na jeden cieľ - jednu bradu. \n\nNezabúdajte vytáčať aj bedrá a nohy. Pri prednom zdviháku vytáčajte predné bedro a prednú nohu. Ťažisko je stále v strede.","en-US":"The lead uppercut is executed with your lead hand. Aim from below at your opponent’s chin, striking with the knuckles of your middle and index fingers.\n\nAlways return your hands to your head after the strike. One hand must always protect your head.\n\nThe trajectory of the uppercut is from down to up, with your elbows kept close to your body. Extend the punches in front of you and aim for one target –  one chin.\n\nRemember to rotate your hips and legs. For the lead uppercut, rotate your lead hip and lead leg. Your center of gravity should remain centered.","docId":"Predný zdvihák.desc"},{"sk-SK":"Predtréningový strečing","en-US":"Pre- workout stretching","docId":"Predtréningový strečing"},{"sk-SK":"Preklinčovanie","en-US":"Getting inside the clinch","docId":"Preklinčovanie"},{"sk-SK":"Prekročený predný tip do mechu","docId":"Prekročený predný tip do mechu"},{"sk-SK":"Tipy slúžia na kontrolovanie vzdialenosti od súpera. \nSú to kopy priamo pred seba. Môžete ich mieriť na úroveň brucha alebo na hlavu.\n\nTipy kopete poduštičkami na chodidle, nie prstami, pretože tie si môžete zlomiť. \n\n\nPrekročený tip využívate, keď ste vo väčšej vzdialenosti od súpera. \n1. spravte krok vašou zadnou nohou dopredu - môžete si prikročiť k nohe alebo prekročiť - všetko závisí od vzdialenosti od mechu\n2. kopnite váš tip\n3. vráťte sa do postoja\n\nSekáte rukami. ","docId":"Prekročený predný tip do mechu.desc"},{"sk-SK":"Prekážkový sed","en-US":" Seated Forward Bend","docId":"Prekážkový sed"},{"sk-SK":"Prenášanie váhy","en-US":"Shifting weights","docId":"Prenášanie váhy"},{"sk-SK":"Dajte váhu na ľavú nohu a pokrčte ju v kolene. Chodidlo sa snažte udržať na zemi. \n\nNásledne presuňte váhu na vašu druhú nohu. Ak máte problém so stabilitou, môžete si pomáhať podopieraním sa o zem rukami. \n\nPohyb robte takou rýchlosťou aká vám vyhovuje ale zbytočne nezrýchlujte na úkor techniky. ","en-US":"Shift your weight onto your left foot and bend it at the knee. Try to keep the foot flat on the ground.\n\nThen transfer your weight to your other foot. If you have trouble with stability, you can assist yourself by supporting your hands on the ground.\n\nPerform the movement at a speed that suits you, but do not unnecessarily speed up at the expense of technique.","docId":"Prenášanie váhy.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"Prenášanie váhy.props"},{"sk-SK":"Páči sa ti tento cvik? Nezabudni si ho uložiť.","en-US":"Do youlike this exercise? Don´t forget to save it for later!","docId":"Prenášanie váhy.quote"},{"sk-SK":"Preskakovanie s direktami","en-US":"Changing stances with punches","docId":"Preskakovanie s direktami"},{"sk-SK":"Dajte sa do svojho postoja. Ruky držte na hlave. Udrite váš zadný direkt. \nNásledne si preskočte do druhého postoja a udrite druhý direkt. \nPotom opakujte. Vždy vracajte ruky na hlavu. ","en-US":"Get into your stance. Keep your hands on your head. Throw your rear straight punch.\nThen switch to the other stance and throw the second straight punch.\nRepeat this. Always return your hands to your head.","docId":"Preskakovanie s direktami.desc"},{"sk-SK":"Preskakovanie v postoji","en-US":"Jumping and changing stances","docId":"Preskakovanie v postoji"},{"sk-SK":"Dajte sa do postoja s ľavou nohou dopredu. Zdvihnite vašu pravú ruku. Preskočte do opačného postoja a v tom istom momente zdvihnite druhú ruku. \nZrýchlite. \nRuky zdvíhajte vysoko. ","en-US":"Step into a stance with your left foot forward. Raise your right hand. Jump into the opposite stance, and at the same moment, raise the other hand.\n\nSpeed up as you go.\n\nRaise your hands high.","docId":"Preskakovanie v postoji.desc"},{"sk-SK":"Preskočené 2 predné direkty","en-US":"Double jabs  after a switch","docId":"Preskočené 2 predné direkty"},{"sk-SK":"Vo svojom postoji udrite 2 predné direkty.\nPreskočte do opačného postoja a znova udrite aktuálne 2 predné direkty. \n\nDajte pozor, aby ste vždy udierali váš aktuálny predný direkt. A nezabudnite aj na široký postoj. ","en-US":"In your stance, throw 2 lead straight punches.\nSwitch to the opposite stance and throw your current 2 lead straight punches again.\n\nMake sure you're always throwing your actual lead straight punch, depending on your stance. And don’t forget to keep a wide stance.","docId":"Preskočené 2 predné direkty.desc"},{"sk-SK":"Preskočené zdviháky","en-US":"Switching stances w uppercuts","docId":"Preskočené zdviháky"},{"sk-SK":"Začnite vo svojom postoji, ruky majte na hlave. \n\nPreskočte do opačného postoja a udrite dva predné zdviháky z vašej aktuálnej prednej ruky. Nezabudnite sa pri každom zdviháku vytáčať a vždy pred úderom nabíjať bedro. \n\nPotom si preskočte do druhého postoja a znova udrite 2 aktuálne predné zdviháky. \n\nMalý tip: preskakujte si vždy do širokého postoja. Nemajte nohy za sebou.","en-US":"Start in your stance with your hands on your head.\n\nJump into the opposite stance and throw two lead uppercuts with your current lead hand. Make sure to rotate with each uppercut and always load your hip before striking.\n\nThen, jump into the other stance and throw two more lead uppercuts.\n\nA small tip: always jump into a wide stance. Don’t keep your feet in line.","docId":"Preskočené zdviháky.desc"},{"sk-SK":"Preskočený direkt, hák, direkt","en-US":"Cross  hook cross after switch","docId":"Preskočený direkt, hák, direkt"},{"sk-SK":"Vo svojom postoji udrite: zadný direkt, predný hák a zadný direkt.\nPreskočte do opačného postoja a znova udrite aktuálny zadný direkt, predný hák a zadný direkt.\n\nDajte pozor, aby ste vždy udierali váš aktuálny zadný direkt. A taktiež majte poriadne široký postoj, aby ste vedeli rotovať s vašou aktuálnou zadnou nohou.  ","en-US":"In your stance, throw: rear straight, lead hook, and rear straight.\nSwitch to the opposite stance and throw your current rear straight, lead hook, and rear straight again.\n\nMake sure you're always throwing your actual rear straight, depending on your stance. And keep a wide stance so you can properly rotate with your current rear leg.","docId":"Preskočený direkt, hák, direkt.desc"},{"sk-SK":"Preskočený predný tip do mechu","docId":"Preskočený predný tip do mechu"},{"sk-SK":"Tipy slúžia na kontrolovanie vzdialenosti od súpera. \nSú to kopy priamo pred seba. Môžete ich mieriť na úroveň brucha alebo na hlavu.\n\nTipy kopete poduštičkami na chodidle, nie prstami, pretože tie si môžete zlomiť. \n\n1. preskočte si do opačného postoja\n2. kopnite váš AKTUÁLNY ZADNÝ TIP\n3. po tipe nohu vráťte k nohe a druhá ide do postoja. \n\nSekáte rukami. ","docId":"Preskočený predný tip do mechu.desc"},{"sk-SK":"Preskočený zadný direkt","en-US":"Rear straight after a switch","docId":"Preskočený zadný direkt"},{"sk-SK":"Vo svojom postoji udrite: zadný direkt\nPreskočte do opačného postoja a znova udrite aktuálny zadný direkt. \n\nDajte pozor, aby ste vždy udierali váš aktuálny zadný direkt. A taktiež majte poriadne široký postoj, aby ste vedeli rotovať s vašou aktuálnou zadnou nohou. ","en-US":"In your stance, throw a crossl\nSwitch to the opposite stance and throw your current rear straight punch again.\n\nMake sure you're always throwing your actual rear straight punch, depending on your stance. Also, keep a wide stance so you can properly rotate with your current rear leg.","docId":"Preskočený zadný direkt.desc"},{"en-US":"Pressure on chest in push up p","sk-SK":"Tlačenie na hruď v kliku","docId":"Pressure on chest in push up p"},{"en-US":"Get into a push-up position and press into your chest with one hand for 3 seconds, then switch and press with the other hand for 3 seconds.\n\nTry not to change the position of your body. Only the specific arm should be moving. Keep your hips, lower back, and spine stable and still.","sk-SK":"Dajte sa do pozície kliku a tlačte do hrude 3 sekundy jednou rukou a 3 sekundy druhou rukou. \n\nSnažte sa nezmeniť pozíciu vášho tela. Pohyb vykonáva len konkrétna ruka. Nehýbem zadok, bedrami ani chrbtom. ","docId":"Pressure on chest in push up p.desc"},{"sk-SK":"Pretláčanie rúk","en-US":"Extending hands","docId":"Pretláčanie rúk"},{"sk-SK":"Chyťte si najprv prsty jednej ruky a tú ruku potom vystrite tak, aby prsty smerovali dole. Potom ruky vymeňte. ","en-US":"First, grab the fingers of one hand and then extend that hand so the fingers point downwards. Then switch hands.","docId":"Pretláčanie rúk.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"Pretláčanie rúk.props"},{"sk-SK":"Nezabudni na dynamický strečing pred každým tréningom.","en-US":"Don't forget to do dynamic stretching before every training session.","docId":"Pretláčanie rúk.quote"},{"en-US":"Previous","sk-SK":"Predchádzajúce","docId":"Previous"},{"sk-SK":"Priskakovanie + chrbát (rozcvička)","en-US":"Moving + back exercise (warm up)","docId":"Priskakovanie + chrbát (rozcvička)"},{"sk-SK":"Pohyb je v thajskom boxe základ. Vyskúšajte si tento ľahký warm up v podobe priskakovaní s direktami.","en-US":"Movement is fundamental in Muay Thai. Try this easy warm-up with quick steps and straight punches.","docId":"Priskakovanie + chrbát (rozcvička).desc"},{"sk-SK":"žiadne","en-US":"none","docId":"Priskakovanie + chrbát (rozcvička).props"},{"sk-SK":"Super, vediete si skvelo! :)","en-US":"Great job, you're doing great! :)","docId":"Priskakovanie + chrbát (rozcvička).quote"},{"sk-SK":"Priskakovanie zadný direkt","en-US":"Jumping w.rear streight punch","docId":"Priskakovanie zadný direkt"},{"sk-SK":"Dajte sa do postoja. Ten by mal byť na šírku vašich ramien. Priskočte si dopredu a udrite váš zadný direkt. Druhá ruka si chráni hlavu. \nOdskočte do zadu a vráťte ruku naspäť. \nPri udieraní zadného direktu vytáčajte aj vaše zadné bedro a zadnú pätu. ","en-US":"Get into your stance. It should be shoulder-width apart. Jump forward and throw your rear straight punch. The other hand protects your head. \nJump back and return your hand back. \nWhile throwing the rear straight punch, twist your rear hip and heel.","docId":"Priskakovanie zadný direkt.desc"},{"sk-SK":"Priskočený predný tip na mechu","docId":"Priskočený predný tip na mechu"},{"sk-SK":"Technicky náročnejšie tipy no za to, sú rýchlejšie a silnejšie. \n\n1. Môžem ale nemusím si prikročiť zadnou nohou k prednej (závisí od vzdialenosti od mechu)\n2. Zdvihnem moju prednú nohu, mierne sa zakloním dozadu\n3. Poskočím si na mojej stojnej nohe a kopnem tip do mechu\n4. Vrátim nohu k nohe a druhá ide dozadu.","docId":"Priskočený predný tip na mechu.desc"},{"sk-SK":"Priskočený zadný tip na mechu","docId":"Priskočený zadný tip na mechu"},{"sk-SK":"Technicky náročnejšie tipy no za to, sú rýchlejšie a silnejšie. \n\n1. Zdvihnem moju zadnú nohu\n2. Poskočím si na mojej stojnej nohe a kopnem tip do mechu\n4. Vrátim sa do postoja\n\nA opakujem :)","docId":"Priskočený zadný tip na mechu.desc"},{"sk-SK":"Zásady ochrany osobných údajov","en-US":"Privacy Policy","docId":"Privacy Policy"},{"sk-SK":"Profil","en-US":"Profile","docId":"Profile"},{"en-US":"Profile Details","sk-SK":"Podrobnosti profilu","docId":"Profile Details"},{"en-US":"Progress is the fuel that keeps your fitness engine running.","sk-SK":"Konzistentnosť je palivo, vďaka ktorému absolvuješ ďalší a ďalší tréning.","docId":"Progress is the fuel that keeps your fitness engine running."},{"sk-SK":"Promo kód?","en-US":"Promo Code?","docId":"Promo Code?"},{"sk-SK":"Promo kód?","en-US":"Promo code?","docId":"Promo code?"},{"en-US":"Prone chest opener","sk-SK":"Ježiš na bruchu","docId":"Prone chest opener"},{"sk-SK":"pomôcky","en-US":"Props Needed","docId":"Props Needed"},{"en-US":"Protein","sk-SK":"Proteín","docId":"Protein"},{"sk-SK":"Prískoky","en-US":"Skip drills","docId":"Prískoky"},{"sk-SK":"Prískoky obe ruky","en-US":"Jumps with both punches","docId":"Prískoky obe ruky"},{"sk-SK":"Prískoky vo dvojici","en-US":"Partner Jump-In Drill","docId":"Prískoky vo dvojici"},{"sk-SK":"Prískoky vo dvojici -p. direkt","en-US":"Mirror Jab Jump Drill","docId":"Prískoky vo dvojici -p. direkt"},{"sk-SK":"Na tento dril potrebujete dvojicu. \n\nDáte sa do postoja a naraz k sebe priskočíte s predným direktom (musíte mať obaja rovnaký postoj, napríklad ľavú nohu vpredu) \nOdskočíte \nA znova priskočíte s direktom. \n\nDirekt mierte buď na prsný sval alebo na rameno a vždy by ste sa mali dotknúť sparinga.\n\nSnažte sa o čo najdlhšie prískoky a odskoky. ","en-US":"You need a partner for this drill.\n\nStart in your stance, and jump toward each other at the same time, both throwing a lead jab (make sure you’re in the same stance — for example, both with the left foot forward).\n\nJump back,\n\nThen jump in again with the jab.\n\nAim your jab at your partner’s chest muscle or shoulder, and you should always make contact.\n\nTry to make your jumps in and out as long and explosive as possible.","docId":"Prískoky vo dvojici -p. direkt.desc"},{"sk-SK":"Prískoky vo dvojici -z. direkt","en-US":"Mirror Rear Strike","docId":"Prískoky vo dvojici -z. direkt"},{"sk-SK":"Na tento dril potrebujete dvojicu. \n\nDáte sa do postoja a naraz k sebe priskočíte so zadným direktom (musíte mať obaja rovnaký postoj, napríklad ľavú nohu vpredu). Nezabudnite vytočiť vašu zadnú nohu.\nOdskočíte \nA znova priskočíte s direktom. \n\nDirekt mierte buď na prsný sval alebo na rameno a vždy by ste sa mali dotknúť sparinga.\n\nSnažte sa o čo najdlhšie prískoky a odskoky. ","en-US":"You need a partner for this drill.\n\nGet into your stance and jump toward each other at the same time, both throwing a rear straight punch (make sure you’re both in the same stance — for example, left foot forward).\nDon’t forget to rotate your rear foot as you punch.\nJump back,\nThen jump in again with the rear straight.\n\nAim the punch at your partner’s chest muscle or shoulder, and you should always make contact.\n\nFocus on making your jumps in and out as long and explosive as possible.","docId":"Prískoky vo dvojici -z. direkt.desc"},{"sk-SK":"Na tento dril potrebuješ sparing partnera, ale vieš si zo zacvičiť aj sám. \n\nAk trénuješ so sparingpartnerom, je dôležité aby ste sa zľadili a robili rovnaké prískoky, odskoky a techniky naraz. \n\nDotýkajte sa, naťahujte údery ale mali by ísť s minimálnou silou no s maximálnym zameraním na správnu techniku. \n\nPrvá časť drilu bude vo dvojiciach, druhú časť drilu odtrénujte každý sám. ","en-US":"You’ll need a sparring partner for this drill, but you can also practice it on your own.\n\nIf you’re training with a partner, it’s important to stay in sync—perform the same forward and backward jumps and techniques at the same time.\n\nMake contact and extend your punches, but use minimal power. Focus fully on clean and proper technique.\n\nThe first part of the drill is done in pairs, the second part is performed solo.","docId":"Prískoky vo dvojici.desc"},{"sk-SK":"sparing partner","en-US":"sparring partner","docId":"Prískoky vo dvojici.props"},{"sk-SK":"Ak sa ti tento dril páčil, nezabudni uložiť.","en-US":"If you like this drill, don´t forget to save it.","docId":"Prískoky vo dvojici.quote"},{"sk-SK":"Prískoky sú nevyhnutnou súčasťou thajského boxu, pretože vďaka nim viete manipulovať so vzdialenosťou od vášho sparinga. \n\nZároveň je tento dril aj príjemná zahrievačka pred tréningom. \n\nSústreďte sa na poriadne dlhé prískoky a odskoky a taktiež myslite na správnu techniku. ","en-US":"Skips are an essential part of Muaythai, as they allow you to control the distance between you and your sparring partner.\n\nAt the same time, this drill also serves as a great warm-up before training.\n\nFocus on making your skips and retreats long and intentional, and always pay attention to proper technique.","docId":"Prískoky.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"Prískoky.props"},{"sk-SK":"Ak sa ti tento dril páčil, nezabudni si ho uložiť.","en-US":"Save this drill for later!","docId":"Prískoky.quote"},{"en-US":"Punches","sk-SK":"Údery","docId":"Punches"},{"en-US":"Punches & Squats: 14-Minute Challenge","sk-SK":"Direkty a drepy: 14-minútová výzv","docId":"Punches & Squats: 14-Minute Challenge"},{"en-US":"Join us for this 14-minute workout, which can be summed up in two words: punches and squats. All you need is a jump rope :).","sk-SK":"Poďte si zatrénovať tento 14 minútový workout, ktorý by sa dal zhrnúť dvoma slovami: direkty a drepy. Jediné, čo potrebujete je švihadlo :). ","docId":"Punches & Squats: 14-Minute Challenge.desc"},{"en-US":"skipping rope","sk-SK":"švihadlo","docId":"Punches & Squats: 14-Minute Challenge.props"},{"en-US":"Today's effort, tomorrow’s reward.","sk-SK":"Dnešná námaha je tvoja zajtrajšia odmena.","docId":"Punches & Squats: 14-Minute Challenge.quote"},{"sk-SK":"Zakúpiť","en-US":"Purchase","docId":"Purchase"},{"en-US":"Purchase Subscription","sk-SK":"Kúpte si predplatné","docId":"Purchase Subscription"},{"sk-SK":"Zakúpená platforma","en-US":"Purchased Platform","docId":"Purchased Platform"},{"en-US":"Push up hold","sk-SK":"Výdrž v kliku","docId":"Push up hold"},{"en-US":"The push-up hold is an isometric exercise that engages many muscles, particularly the core muscles. The goal is to maintain the body in a stable, straight position similar to a push-up for as long as possible.\n\nThe body should form a straight line from the head to the heels. Avoid sagging in the lower back or lifting the hips too high.\n\nKeep your abdomen actively engaged to maintain stability.\n\nBreathe regularly and in a controlled manner. Avoid holding your breath.","sk-SK":"Výdrž v kliku je izometrické cvičenie, pri ktorom sa zapája mnoho svalov, najmä svaly stredu tela (core). Cieľom je udržať telo v stabilnej, rovnej pozícii podobnej kliku po čo najdlhší čas.\n\nTelo by malo tvoriť priamu líniu od hlavy až po päty. Vyhýbajte sa prehýbaniu v spodnej časti chrbta alebo zdvíhaniu zadku dohora.\n\nBrucho držte aktívne stiahnuté, aby ste udržali stabilitu.\n\nDýchajte pravidelne a kontrolovane. Vyhnite sa zadržovaniu dychu.","docId":"Push up hold.desc"},{"en-US":"Push ups","sk-SK":"Kliky","docId":"Push ups"},{"en-US":"Push ups on knees","sk-SK":"Kliky na kolenách","docId":"Push ups on knees"},{"en-US":"Push-ups on knees are a modified version of traditional push-ups. Start in a plank position with knees on the ground. Lower your upper body, keeping a straight line from head to knees. Push back up to the starting position. This variation is suitable for building upper body strength with less intensity.","sk-SK":"Kliky na kolenách sú upravenou verziou tradičných klikov. Začnite v plankovej pozícii s kolenami na zemi. Spúšťajte hornú časť tela, pričom udržujte priamu líniu od hlavy po kolená. Zatlačte späť nahor do východiskovej polohy. Táto variácia je vhodná na budovanie sily hornej časti tela s menšou intenzitou.","docId":"Push ups on knees.desc"},{"en-US":"Begin in a plank with hands slightly wider than shoulders.\nLower your body, keeping a straight line from head to heels.\nDescend until your chest is close to the ground.\nPush back up to the starting position.","sk-SK":"Začnite v planku ale s vystretými rukami, ktoré sú mierne širšie než šírka vaších ramien.\n\nSpúšťajte telo tak, že krčíte ruky v lakťoch, pričom udržiavajte priamu líniu od hlavy po päty.\n\nKlesajte, kým sa hruď nepriblíži k zemi.\nZatlačte späť nahor do východiskovej polohy.","docId":"Push ups.desc"},{"en-US":"Putting it all together","sk-SK":"Dávame to všetko dohromady","docId":"Putting it all together"},{"sk-SK":"Dostaneš to, za čo bojuješ, nie to, čo si želáš.","en-US":"You get what you fight for, not what you wish for.","docId":"QUOTE1732198338118"},{"sk-SK":"Komfort zabíja viac snov ako hocijaké zlyhanie. ","en-US":"Comfort kills more dreams than failure ever will.","docId":"QUOTE1732198403867"},{"sk-SK":"Došiel si príliš ďaleko na to, aby si skončil už tu.","en-US":"You´ve come too far to only come this far.","docId":"QUOTE1732198440396"},{"sk-SK":"Nie je to šťastie. Je to vytrvalá a často neviditeľná práca.","en-US":"It´s not luck. It´s relentless quiet work.","docId":"QUOTE1732198551687"},{"sk-SK":"Tvoj plán bude fungovať len vtedy, keď budeš na ňom budeš pracovať.","en-US":"The plan doesn´t work unless you do.","docId":"QUOTE1732198633051"},{"sk-SK":"Nikdy nevyjednávaj so svojimi snami.","en-US":"Never negotiate with your dreams.","docId":"QUOTE1732198783908"},{"sk-SK":"Nie je to o motivácii ale o disciplíne.","en-US":"It´s not about motivation, it´s about discipline.","docId":"QUOTE1732198836434"},{"en-US":"Just because it´s taking time, doesn´t mean it´s not happening.","sk-SK":"Len preto, že to trvá dlhšie, neznamená, že sa to nedeje.","docId":"QUOTE1732198884074"},{"en-US":"If the only thing stopping you is fear, why not get to know it?","sk-SK":"Ak je jedinou vecou, ktorá ťa zastavuje, strach, prečo sa s ním nespriateliť?","docId":"QUOTE1732199079466"},{"sk-SK":"Myslím, že by si mal pokračovať, len aby si zistil, čo sa stane.","en-US":"I think you should keep going, just to see what happens.","docId":"QUOTE1732199161373"},{"sk-SK":"Každý úder je pripomienkou, že máš kontrolu nad svojim životom. 👊","docId":"QUOTE1733672324530"},{"sk-SK":"Tréning thajského boxu: 30 minút pre telo, celý deň pre myseľ. ","docId":"QUOTE1733672364511"},{"sk-SK":"Niekedy stačí len začať. Ostatné príde samo. ","docId":"QUOTE1733672571094"},{"sk-SK":"Thajský box: terapia, ktorú si odmakáš.","docId":"QUOTE1733672892525"},{"sk-SK":"Začni tam, kde si. Použi to, čo máš. Rob to, čo môžeš. 🥊","docId":"QUOTE1733672970056"},{"sk-SK":"Dnes je perfektný deň na tréning. A zajtra tiež. ","docId":"QUOTE1733673044768"},{"sk-SK":"Prepotené tričko je len dôkaz, že na sebe makáš. ","docId":"QUOTE1733673109439"},{"en-US":"Did you know that Muaythai was originally part of the military training of Siamese warriors?","sk-SK":"Vedel/a si, že pôvodne bol thajský box súčasťou vojenského výcviku siamských bojovníkov?","docId":"QUOTE1771863888559"},{"en-US":"Did you know that in the past, fighters competed without weight classes?","sk-SK":"Vedel/a si, že v minulosti sa zápasilo bez váhových kategórií?","docId":"QUOTE1771864616953"},{"en-US":"Did you know that historical bouts often ended only when one fighter could no longer continue?","sk-SK":"Vedel/a si, že historické zápasy často končili až vtedy, keď jeden bojovník nemohol pokračovať?","docId":"QUOTE1771864662196"},{"en-US":"Did you know that National Muay Thai Day is celebrated in Thailand on February 6th?","sk-SK":"Vedel/a si, že národný deň Muaythai sa v Thajsku oslavuje 6. februára?","docId":"QUOTE1771864713016"},{"en-US":"Did you know that Wai Kru is a ritual of respect dedicated to the teacher, family, and the tradition of Muaythai?","sk-SK":"Vedel/a si, že Wai Kru je rituál vzdania úcty učiteľovi, rodine a tradícii Muaythai?","docId":"QUOTE1771864765525"},{"en-US":"Did you know that Ram Muay is a personal pre-fight dance that reflects a fighter’s style and origin?","sk-SK":"Vedel/a si, že Ram Muay je osobný predzápasový tanec, ktorý odráža štýl a pôvod bojovníka?","docId":"QUOTE1771865150796"},{"en-US":"Did you know that during Wai Kru and Ram Muay, fighters wear a traditional sacred headband called the mongkhon?","sk-SK":"Vedel/a si, že počas Wai Kru a Ram Muay nosia bojovníci tradičnú posvätnú čelenku nazývanú mongkhon?","docId":"QUOTE1771865222939"},{"en-US":"Did you know that the oldest Muaythai stadium in the world is located in Bangkok and is called Rajadamnern Stadium? It was built in 1941, and the first fight was held there on December 23, 1945.","sk-SK":"Vedel/a si, že najstarší štadión thajského boxu na svete sa nachádza v Bangkoku a volá sa Rajadamnern Stadium? Bol postavený v roku 1941 a prvý zápas sa tam konal 23. decembra 1945.","docId":"QUOTE1771865303630"},{"en-US":"Did you know that gender inequality still exists in Muaythai? In some traditional gyms, women are still not allowed to train, enter the ring, step over the ropes, or even serve as a coach in the corner.","sk-SK":"Vedel/a si, že v thajskom boxe stále pretrváva nerovné postavenie mužov a žien? V niektorých tradičných gymoch ženy stále nemôžu trénovať, vstúpiť do ringu, preskakovať laná či stáť v rohu ako trénerky.","docId":"QUOTE1771865422962"},{"en-US":"Did you know that until 2022, women were not officially allowed to fight at the oldest Muaythai stadium, Rajadamnern Stadium? The first women’s fight there took place on August 5, 2022.","sk-SK":"Vedel/a si, že až do roku 2022 ženy nemohli oficiálne zápasiť na najstaršom štadióne thajského boxu – Rajadamnern Stadium? Prvý ženský zápas sa tam uskutočnil 5. augusta 2022.","docId":"QUOTE1771865467468"},{"en-US":"Did you know that the mongkhon is never allowed to touch the ground because it is considered sacred?","sk-SK":"Vedel/a si, že mongkhon sa nikdy nesmie dotknúť zeme, pretože je považovaný za posvätný a mohlo by to priniesť zápasníkovi nešťastie?","docId":"QUOTE1771939932418"},{"en-US":"Did you know that most bets at Thai stadiums are placed live during the fight rather than before it begins?","sk-SK":"Vedel/a si, že väčšina stávok na thajských štadiónoch sa uzatvára priamo počas zápasu, nie pred ním?","docId":"QUOTE1771939972220"},{"en-US":"Did you know that loud gestures and hand signals in the stands at Thai stadiums often indicate active betting exchanges?","sk-SK":"Vedel/a si, že hlasné gestá a signály rukami na tribúnach na thajských štadiónoch často znamenajú uzatváranie stávok?","docId":"QUOTE1771940110708"},{"en-US":"Did you know that in the past, gambling at some stadiums was almost as important as the fight itself?","sk-SK":"Vedel/a si, že v minulosti bolo stávkovanie na niektorých štadiónoch takmer rovnako dôležité ako samotný zápas?","docId":"QUOTE1771940170790"},{"en-US":"Did you know that the pace of a fight at Thai stadiums is sometimes adjusted according to how the betting odds develop during the match?","sk-SK":"Vedel/a si, že tempo zápasu na thajských štadiónoch sa niekedy prispôsobuje vývoju kurzov počas zápasu?","docId":"QUOTE1771940209791"},{"en-US":"Did you know that some Thai fighters have over 200 fights before turning 25?","sk-SK":"Vedel/a si, že niektorí thajskí zápasníci majú viac než 200 zápasov ešte pred dovŕšením 25 rokov?","docId":"QUOTE1771940416125"},{"en-US":"Did you know that in traditional Muaythai, control is sometimes scored higher than pure aggression?","sk-SK":"Vedel/a si, že v tradičnom Muaythai sa niekedy viac boduje kontrola než čistá agresivita?","docId":"QUOTE1771940497495"},{"en-US":"Did you know that in the past in Thailand, children were allowed to compete professionally at a very young age?","sk-SK":"Vedel/a si, že v minulosti mohli deti zápasiť profesionálne v Thajsku už vo veľmi nízkom veku?","docId":"QUOTE1771940517742"},{"en-US":"Did you know that for some families in Thailand, Muaythai is an important source of income?","sk-SK":"Vedel/a si, že pre niektoré rodiny v Thajsku je thajský box dôležitým zdrojom príjmu?","docId":"QUOTE1771940608202"},{"en-US":"Did you know that in Thailand young fighters often send part of their earnings to support their parents?","sk-SK":"Vedel/a si, že mladí zápasníci v Thajsku často posielajú časť zárobku svojim rodičom?","docId":"QUOTE1771940665945"},{"en-US":"Did you know that children’s fights are legal in Thailand, but regulations have been tightened in recent years?","sk-SK":"Vedel/a si, že detské zápasy sú v Thajsku legálne, no pravidlá sa v posledných rokoch sprísňujú?","docId":"QUOTE1771940707765"},{"en-US":"Did you know that in the pastin, there was no minimum age for professional fights in Thailand?","sk-SK":"Vedel/a si, že v minulosti v Thajsku neexistoval minimálny vek na profesionálny zápas?","docId":"QUOTE1771941073111"},{"en-US":"Did you know that Lumpinee Stadium in Thailand was opened in 1956 under the patronage of the Thai Army?","sk-SK":"Vedel/a si, že Lumpinee Stadium v Thajsku bol otvorený v roku 1956 pod patronátom thajskej armády?","docId":"QUOTE1771941185888"},{"en-US":"Did you know that the original Lumpinee Stadium was demolished in 2014 and relocated?","sk-SK":"Vedel/a si, že pôvodný Lumpinee Stadium bol v roku 2014 zbúraný a presunutý na nové miesto?","docId":"QUOTE1771941230542"},{"en-US":"Did you know that Rajadamnern stadium now hosts events with modified rules for international audiences?","sk-SK":"Vedel/a si, že Rajadamnern stadium organizuje dnes aj turnaje s upravenými pravidlami pre medzinárodné publikum?","docId":"QUOTE1771941291423"},{"en-US":" Did you know a person who fights in Muaythai is known as a Nak Muay.","sk-SK":"Vedel/a si, že osoba, ktorá zápasí v Muaythai, sa nazýva Nak Muay?","docId":"QUOTE1771941532604"},{"en-US":"Did you know that most professional fighters in Thailand begin their training as kids as young as 6 and have their first professional fights between ages 8-10?","sk-SK":"Vedel/a si, že väčšina profesionálnych zápasníkov v Thajsku začína trénovať už ako deti vo veku okolo 6 rokov a svoj prvý profesionálny zápas absolvujú medzi 8. až 10. rokom života?","docId":"QUOTE1771941574481"},{"en-US":"Did you know that muaythai has elements of many older martial arts from Southeast Asia. These older combat styles have been grouped together under the name Muay Boran meaning Ancient Boxing.","sk-SK":"Vedel/a si, že Muaythai obsahuje prvky viacerých starších bojových umení z juhovýchodnej Ázie? Tieto staré bojové štýly sú dnes súhrnne označované ako Muay Boran.","docId":"QUOTE1771941657323"},{"en-US":"Did you know that muaythai is the most common striking style used by MMA Fighters.","sk-SK":"Vedel/a si, že thajský box je najčastejšie používaný postojový štýl medzi MMA bojovníkmi?","docId":"QUOTE1771941771135"},{"en-US":"Did you know that before a match fighters will often participate in a small pre-fight ritual called a Wai Kru in order to pay respects to your teacher, your gym, and to all those who have helped you along your journey.","sk-SK":"Vedel/a si, že pred zápasom zápasníci často vykonávajú krátky rituál nazývaný Wai Kru, aby vzdali úctu svojmu trénerovi, svojmu gymu a všetkým, ktorí ich podporovali na ich ceste?","docId":"QUOTE1771941858664"},{"en-US":"The Wai Kru is performed wearing a traditional headband called a mongkon (or mongkol). These headpieces are made from rope, thread, and silk materials woven together and are often blessed by Buddhist monks. Fighters are given a mongkon by their train","sk-SK":"The Wai Kru is performed wearing a traditional headband called a mongkon (or mongkol). These headpieces are made from rope, thread, and silk materials woven together and are often blessed by Buddhist monks. Fighters are given a mongkon by their train","docId":"QUOTE1771941953533"},{"sk-SK":"Vedel/a si, že Wai Kru sa vykonáva s tradičnou čelenkou nazývanou mongkhon? Tieto čelenky sú vyrobené z lana, nití a hodvábu, často sú požehnané budhistickými mníchmi a bojovník ich dostáva od trénera ako uznanie jeho úsilia a schopností.","en-US":"Did you know thatWai Kru is performed wearing a traditional headband called a mongkon. These headpieces are made from rope, thread, and silk materials woven together and are often blessed by Buddhist monks. ","docId":"QUOTE1771942069122"},{"sk-SK":"Vedel/a si, že niektorí zápasníci v Thajsku sa údajne stali obeťami otravy kvôli stávkovaniu? V zriedkavých prípadoch mali byť do ich vody pridané látky, ktoré ich oslabili a ovplyvnili výsledok zápasu.","en-US":"Did you know that some Muaythai fighters have reportedly been poisoned due to gambling interests? In rare cases, substances were allegedly added to a fighter’s water before a bout to weaken their performance and influence the outcome of the fight.","docId":"QUOTE1771942237363"},{"sk-SK":"Vedel/a si, že súperi v ringu sú často priatelia mimo neho? Rešpekt je základ thajského boxu – po zápase bojovníci vzdávajú úctu súperovi aj jeho trénerom. Mnohí rivali sa časom stanú priateľmi.","en-US":"Did you know that rivals in the ring are often friends outside it? Respect is a core value of Muaythai – after a fight, athletes honor both their opponent and his coaches. Many rivals eventually become friends.","docId":"QUOTE1771942354111"},{"sk-SK":"Vedel/a si, že v začiatkoch Muaythai neexistovali váhové kategórie ani rukavice? Bojovníci zápasili holými päsťami bez akejkoľvek ochrany.","en-US":"Did you know that in the early days of Muaythai there were no weight classes or gloves? Fighters competed with bare fists and minimal protection.","docId":"QUOTE1772026277814"},{"sk-SK":"Vedel/a si, že Muaythai môže trénovať naozaj každý? Či už kvôli sebaobrane, kondícii alebo súťaženiu, tréningy sú dostupné pre mužov, ženy aj deti.","en-US":"Did you know that anyone can train in Muaythai? Whether for self-defense, fitness, or competition, classes are available for men, women, and children.","docId":"QUOTE1772026324773"},{"sk-SK":"Vedel/a si, že tréning bojových umení môže pomôcť znižovať hladinu hnevu a agresie?","en-US":"Did you know that training in martial arts can help reduce levels of anger and aggression?","docId":"QUOTE1772026695716"},{"sk-SK":"Vedel/a si, že mladí ľudia s problémami správania reagujú pozitívne na tréning bojových športov?","en-US":"Did you know that young people with behavioral problems show positive responses to martial arts training?","docId":"QUOTE1772026736069"},{"sk-SK":"Vedel/a si, že bojové športy môžu podporiť emocionálnu kontrolu a sebaovládanie?","en-US":"Did you know that combat sport training can encourage better emotional regulation and self-control?","docId":"QUOTE1772026758323"},{"sk-SK":"Vedel/a si, že niektoré štúdie naznačujú, že mediálne zobrazovanie bojových športov môže posilňovať ich agresívnu reputáciu?","en-US":"Did you know that media portrayals can reinforce the aggressive image of combat sports?","docId":"QUOTE1772026774286"},{"sk-SK":"Vedel/a si, že tréning bojových športov môže pomáhať uvoľňovať napätie a regulovať emócie?","en-US":"Did you know that combat sports training may help release tension and regulate emotions?","docId":"QUOTE1772026807171"},{"sk-SK":"Vedel/a si, že úroveň agresivity môže byť viac ovplyvnená kvalitou trénera než samotným športom?","en-US":"Did you know that aggression levels may be influenced more by coach quality than by the sport itself?","docId":"QUOTE1772026909830"},{"sk-SK":"Vedel/a si, že thajský box kladie dôraz aj na rozvoj osobnosti a hodnotového systému?","en-US":"Did you know that martial arts emphasize personal development and value systems?","docId":"QUOTE1772026930952"},{"sk-SK":"Vedel/a si, že ženy v bojových športoch často čelia stereotypom a marginalizácii v športovom prostredí?","en-US":"Did you know that women in combat sports often face stereotypes and marginalization within the sport environment?","docId":"QUOTE1772027366449"},{"sk-SK":"Vedel/a si, že ženy trénujúce bojové športy dosahujú vyššiu psychologickú odolnosť v oblasti kontroly a zvládania stresu než netrénujúce ženy?","en-US":"Did you know that women practicing martial arts show higher psychological resilience in control and stress challenges than non-practitioners?","docId":"QUOTE1772027404145"},{"sk-SK":"Vedel/a si, že bojové športy môžu pomôcť ženám, ktoré prežili násilie vo vzťahu, zlepšiť duševné zdravie a pomáhajú bojovať proti úzkosti a depresiám?","en-US":"Did you know that combat sports may help women who have survived intimate partner violence improve mental health outcomes like anxiety and depression?","docId":"QUOTE1772027421643"},{"sk-SK":"Vedel/a si, že tréning bojových športov sa skúma ako forma pohybovej aktivity, ktorá môže posilniť ženy so skúsenosťou s rodovo podmieneným násilím?","en-US":"Did you know that martial arts training is studied as a form of physical activity that could empower women who experienced gender-based violence?","docId":"QUOTE1772027531579"},{"sk-SK":"Vedel/a si, že fyzická aktivita ako tréning thajského boxu môže ženám po traume priniesť štruktúru a pocit komunity?","en-US":"Did you know that physical activity like martial arts may provide structure and community support to women recovering from trauma?","docId":"QUOTE1772027948230"},{"sk-SK":"Vedel/a si, že tréning bojových športov môže zlepšiť emocionálnu reguláciu u mužov? Emocionálna regulácia znamená schopnosť vedome zvládať hnev, stres a frustráciu bez impulzívnych reakcií.","en-US":"Did you know that combat sports training can improve emotional regulation in men? Emotional regulation means the ability to consciously manage anger, stress, and frustration without impulsive reactions.","docId":"QUOTE1772028176658"},{"sk-SK":"Vedel/a si, že zápasníci často vykazujú silné psychologické profily, pokiaľ ide o toleranciu bolesti? Pravidelný kontakt a vystavenie diskomfortu ich učí vnímať bolesť ako informáciu, nie ako dôvod prestať.","en-US":"Did you know that fighters often show strong psychological profiles when it comes to pain tolerance? Regular exposure to contact and discomfort teaches them to view pain as information rather than a reason to quit.","docId":"QUOTE1772028189211"},{"sk-SK":"Vedel/a si, že tréning boja môže znížiť stres a úzkosť u mužov aj bez toho aby zápasili? Intenzívna fyzická aktivita a kontrolovaný kontakt pomáhajú uvoľniť napätie a podporujú psychickú rovnováhu.","en-US":"Did you know that combat training can reduce stress and anxiety in men even without the goal of competing? Intense physical activity and controlled contact help release tension and support mental balance.","docId":"QUOTE1772028358612"},{"sk-SK":"Vedel/a si, že tí, ktorí sa venujú bojovým športom, vykazujú väčšiu odolnosť voči únavovému stresu? Opakované tréningy vo vysokej intenzite zlepšujú ich schopnosť fungovať a rozhodovať sa aj pod fyzickým vyčerpaním.","en-US":"Did you know that muaythai practitioners show greater resistance to fatigue-related stress? Repeated high-intensity training improves their ability to function and make decisions even under physical exhaustion.","docId":"QUOTE1772028499336"},{"sk-SK":"Vedel/a si, že psychologické výhody bojových športov nie sú len o súťažení, ale aj o samotnom tréningu? Pravidelný tréning buduje disciplínu, sebakontrolu a vnútornú stabilitu aj bez vstupu do ringu.","en-US":"Did you know that the psychological benefits of combat sports are not only about competition, but also about the training itself? Regular practice builds discipline, self-control, and inner stability even without stepping into the ring.","docId":"QUOTE1772028601733"},{"en-US":"R","sk-SK":"R","docId":"R"},{"en-US":"Zadný a predný hák","sk-SK":"Zadný a predný hák","docId":"REAR AND LEAD HOOK"},{"en-US":"Zadný hák","sk-SK":"Zadný hák","docId":"REAR HOOK"},{"sk-SK":"ZNOVU PRIPOJIŤ","en-US":"RECONNECT","docId":"RECONNECT"},{"sk-SK":"pripomienky","en-US":"REMINDERS","docId":"REMINDERS"},{"sk-SK":"ZDROJ","en-US":"RESOURCE","docId":"RESOURCE"},{"sk-SK":"ZDROJE","en-US":"RESOURCES","docId":"RESOURCES"},{"en-US":"REST","sk-SK":"Odpočinok","docId":"REST"},{"sk-SK":"Reštartovať kurz","en-US":"RESTART COURSE","docId":"RESTART COURSE"},{"sk-SK":"Pokračovať","en-US":"RESUME","docId":"RESUME"},{"en-US":"Ryšavec 2.cvik","sk-SK":"Ryšavec 2.cvik","docId":"REVERSE CRUNCH"},{"en-US":"Ryšavec 3. cvik","sk-SK":"Ryšavec 3. cvik","docId":"REVERSE CRUNCH - STREIGHT LEGS"},{"en-US":"Rotácia chrbtice v sede P","sk-SK":"Rotácia chrbtice v sede P","docId":"RIGHT SEATED SPINAL TWIST"},{"sk-SK":"Ramená","en-US":"Shoulders","docId":"Ramená"},{"sk-SK":"Ramená do kríža","en-US":"Shoulders cross","docId":"Ramená do kríža"},{"sk-SK":"Ruky upažte a pokrčte v lakti. Jedna dlaň smeruje hore a druhá dole. \n\nDodržujte 90 stupňový uhol v lakti a taktiež nezdvíhajte ramená. \n\nPomaly ruky vymeňte","en-US":"Stand with your feet shoulder-width apart. Raise your arms to the side and bend at the elbows. One palm faces up and the other down. \n\nMaintain a 90-degree angle at the elbows and also do not raise your shoulders. \n\nSlowly switch the positions of your hands. \nRepeat.","docId":"Ramená do kríža.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"Ramená do kríža.props"},{"sk-SK":"Ak sa ti páči tento cvik, nezabudni si ho uložiť.","en-US":"Enjoyed this shoulder exercise? Make sure to save them for later!","docId":"Ramená do kríža.quote"},{"sk-SK":"Ramená v ľahu","en-US":"Shoulder mobility drills in a lying position","docId":"Ramená v ľahu"},{"sk-SK":"Pred seba si dajte dve prekážky, čím sú vyššie tým cvik bude ťažší. Ľahnite si na brucho tak, aby prekážky boli pred vami. \n\n1. Vystreté ruky položte pred seba medzi prekážky. \n2. Zdvihnite trup a vystreté ruky presuňte za prekážky.\n3. Položte ich na zem ale držte hruď stále na zemou. \n4. Znova vráťte ruky pred seba. \n\nSnažte sa počas celého cviku nemať napnutý zadok. ","en-US":"Place two obstacles in front of you, the higher they are, the harder the exercise will be. Lie on your stomach so that the obstacles lie in front of you.\n\n1. Place your extended arms in front of you between the obstacles. \n2. Lift your torso and move your extended arms behind the obstacles. \n3. Place them on the ground but keep your chest still not touching the ground.\n4. Then return your arms in front of you.\n\nTry to keep your buttocks relaxed throughout the exercise.","docId":"Ramená v ľahu.desc"},{"sk-SK":"rukavice alebo podobná prekožka","en-US":"2 boxing gloves or any similar objects to use as an obstacle","docId":"Ramená v ľahu.props"},{"sk-SK":"Ak sa ti páči tento cvik, nezabudni si ho uložiť. ","en-US":"Enjoyed this shoulder drill? Make sure to save it for later!","docId":"Ramená v ľahu.quote"},{"en-US":"Re-authenticate","sk-SK":"Znova overiť","docId":"Re-authenticate"},{"sk-SK":"Znova prehrať","en-US":"RePlay","docId":"RePlay"},{"en-US":"Reading your answers","sk-SK":"Čítame tvoje odpovede","docId":"Reading your answers"},{"en-US":"Real beauty shines from within; let it radiate.","sk-SK":"Skutočná krása žiari zvnútra; nechaj ju vyžarovať.","docId":"Real beauty shines from within; let it radiate."},{"en-US":"Rear and lead hook","sk-SK":"Zadný a predný hák","docId":"Rear and lead hook"},{"en-US":"Throw a rear hook followed by a lead hook. The rear hook is executed with your rear hand, and the lead hook is executed with your lead hand. After two hooks, take a one-second pause. The pause ensures that you always start the combination with your rear hand.\n\nAim at head level, striking with the knuckles of your middle and index fingers.\n\nAlways return your hands to your head after the strike. One hand must always protect your head.\n\nThe hook’s trajectory is curved, with your elbows kept at the same height as your wrists.\n\nRemember to rotate your hips and legs. For the rear hook, rotate your rear hip and rear leg; for the lead hook, rotate your lead hip and lead leg. Lift your rear heel while keeping the rest of your foot on the ground. Your center of gravity should remain centered.","sk-SK":"Udierajte raz zadný, raz predný hák. Zadný hák udierate vašou zadnou rukou a predný hák udierate vašou prednou rukou. Po dvoch hákoch si dajte sekundovú pauzu. Pauza slúži na to, aby ste kombináciu vždy začínali zadnou rukou.\n\nMierite na úroveň vašej hlavy a udierate hánkami prostredníka a ukazováka.\n\nPo údere vracajte ruky vždy k hlave. Vždy musí aspoň jedna ruka chrániť hlavu.\n\nTrajektória háku je oblúková, lakte držte v rovnakej výške ako zápästia.\n\nNezabúdajte vytáčať aj bedrá a nohy. Pri zadnom háku vytáčajte zadné bedro a zadnú nohu, pri prednom háku vytáčajte predné bedro a prednú nohu. Zdvíhajte zadnú pätu, ale zvyšok chodidla nechajte na zemi. Ťažisko je stále v strede.","docId":"Rear and lead hook.desc"},{"en-US":"Rear hook","sk-SK":"Zadný hák","docId":"Rear hook"},{"en-US":"Rear hook is executed with your rear hand. Aim at head level, striking with the knuckles of your middle and index fingers.\n\nAlways return your hands to your head after the strike. One hand must always protect your head.\n\nThe trajectory of the hook is curved, keeping your elbow, wrist, and shoulder at the same height. Try to extend the hooks as much as possible in front of you.\n\nDon't forget to rotate your hips and legs. For the rear hook, rotate your rear hip and rear leg. Avoid leaning on your lead leg; your center of gravity should remain centered.","sk-SK":"Zadný hák udierate vašou zadnou rukou. Mierite na úroveň vašej hlavy a udierate hánkami prostredníka a ukazováka.\n\nPo údere vracajte ruky vždy k hlave. Vždy musí aspoň jedna ruka chrániť hlavu.\n\nTrajektória háku je oblúková, lakeť, zápästie a rameno držte v rovnakej výške. Snažte sa naťahovať háky čo najviac pred seba.\n\nNezabúdajte vytáčať aj bedrá a nohy. Pri zadnom háku vytáčajte zadné bedro a zadnú nohu. Nenavážajte sa na prednú nohu. Ťažisko je stále v strede.","docId":"Rear hook.desc"},{"sk-SK":"Dôvod","en-US":"Reason","docId":"Reason"},{"en-US":"Recent Activity","sk-SK":"Nedávna aktivita","docId":"Recent Activity"},{"en-US":"Recent Live","sk-SK":"Nedávne naživo","docId":"Recent Live"},{"sk-SK":"Posledné LIVE lekcie","en-US":"Recent Live Class","docId":"Recent Live Class"},{"en-US":"Recent Searches","sk-SK":"Nedávne vyhľadávania","docId":"Recent Searches"},{"sk-SK":"Dostupný recept","en-US":"Recipe Available","docId":"Recipe Available"},{"sk-SK":"Vyhľadávanie receptov","en-US":"Recipe Search","docId":"Recipe Search"},{"sk-SK":"Dostupné recepty","en-US":"Recipes Available","docId":"Recipes Available"},{"sk-SK":"Obdarovaní môžu použiť svoj darčekový kód na jednoduché odomknúť aplikácie.","en-US":"Recipients can use their gift code to easily unlock  the app","docId":"Recipients can use their gift code to easily unlock  the app"},{"sk-SK":"Uplatniť","en-US":"Redeem","docId":"Redeem"},{"en-US":"Redeem Code","sk-SK":"Uplatniť kód","docId":"Redeem Code"},{"sk-SK":"Pripomienky","en-US":"Reminders","docId":"Reminders"},{"en-US":"Remove Comment","sk-SK":"Odstrániť komentár","docId":"Remove Comment"},{"en-US":"Remove Post","sk-SK":"Odstrániť príspevok","docId":"Remove Post"},{"en-US":"Remove from","sk-SK":"Odstrániť z","docId":"Remove from"},{"en-US":"Remove pin","sk-SK":"Odstráňte špendlík","docId":"Remove pin"},{"en-US":"Repeats","sk-SK":"Opakuje sa","docId":"Repeats"},{"sk-SK":"Nahradiť","en-US":"Replace","docId":"Replace"},{"sk-SK":"Odpovede","en-US":"Replies","docId":"Replies"},{"en-US":"Reply","sk-SK":"Odpovedzte","docId":"Reply"},{"en-US":"Replying To","sk-SK":"Odpovedanie komu","docId":"Replying To"},{"en-US":"Report","sk-SK":"Správa","docId":"Report"},{"en-US":"Report post","sk-SK":"Nahlásiť príspevok","docId":"Report post"},{"en-US":"Report reason","sk-SK":"Dôvod nahlásenia","docId":"Report reason"},{"sk-SK":"Resetovat heslo","en-US":"Reset Password","docId":"Reset Password"},{"en-US":"Resource","sk-SK":"Zdroj","docId":"Resource"},{"en-US":"Resources","sk-SK":"Zdroje","docId":"Resources"},{"en-US":"Respect your body; it's worth more than a hasty diet decision.","sk-SK":"Rešpektuj svoje telo; má väčšiu hodnotu než unáhlené rozhodnutie o diéte.","docId":"Respect your body; it's worth more than a hasty diet decision."},{"sk-SK":"Rest","en-US":"Rest","docId":"Rest"},{"en-US":"Rest is a treasure, so protect it dearly.","sk-SK":"Oddych je poklad, preto ho starostlivo chráň.","docId":"Rest is a treasure, so protect it dearly."},{"sk-SK":"Rest with white noise","en-US":"Rest with white noise","docId":"Rest.desc"},{"sk-SK":"N/A","en-US":"N/A","docId":"Rest.props"},{"sk-SK":"Rest with white noise","en-US":"Rest with white noise","docId":"Rest.quote"},{"en-US":"Restore Purchase","sk-SK":"Obnoviť nákup","docId":"Restore Purchase"},{"sk-SK":"Výsledok k dispozícii","en-US":"Result Available","docId":"Result Available"},{"sk-SK":"Výsledky k dispozícii","en-US":"Results Available","docId":"Results Available"},{"en-US":"Resume","sk-SK":"Obnoviť","docId":"Resume"},{"en-US":"Retry","sk-SK":"Skúsiť znova","docId":"Retry"},{"en-US":"Reverse Crunch - streight legs","sk-SK":"Ryšavec 3. cvik","docId":"Reverse Crunch - streight legs"},{"en-US":"Lie on your back, arms by your sides.\nLift hips with streight legs up to the ceiling. \nLower hips, maintain control.\nRepeat","sk-SK":"Ľahnite si na chrbát, ruky majte vedľa tela.\nZdvihnite boky s vystretými nohami smerom k stropu.\nSpustite boky s kontrolou.\nOpakujte.","docId":"Reverse Crunch - streight legs.desc"},{"en-US":"Reverse crunch","sk-SK":"Ryšavec 2.cvik","docId":"Reverse crunch"},{"en-US":"Lie on your back, arms by your sides.\nLift bent legs, forming a 90-degree angle.\nContract abs, lift hips.\nTry not to bring knees to chest.\nLower legs and hips, maintain control.\nRepeat.","sk-SK":"Ľahnite si na chrbát, ruky majte vedľa tela.\nZdvihnite pokrčené nohy tak, aby vytvorili 90-stupňový uhol.\nZatnite brušné svaly a zdvihnite boky.\nSnažte sa nepriblížiť kolená k hrudi.\nSpúšťajte nohy a boky s kontrolou.\nOpakujte.","docId":"Reverse crunch.desc"},{"en-US":"Right Seated Spinal Twist","sk-SK":"Rotácia chrbtice v sede P","docId":"Right Seated Spinal Twist"},{"en-US":"Sit down, extend one leg, and bend the other. Twist over the bent leg, using your hands to help, and look as far behind you as possible. Keep your hips grounded.","sk-SK":"Sadnite si - jednu nohu vystrite, druhú pokrčte. Vytočte sa cez pokrčenú nohu, pomôžte si rukami a pozrite sa čo najviac za seba. Zadok držte na zemi.","docId":"Right Seated Spinal Twist.desc"},{"en-US":"Right arm laying","sk-SK":"Rameno pravé v ľahu","docId":"Right arm laying"},{"sk-SK":"Ľahnite si na chrbát.  Pravú ruku si položte vedľa seba a v lakti spravte pravý uhol, tak aby dlaň smerovala hore. Pomaly zdvihajte predlakte a nasmerujte ho smerom k nohám  s tým, že sa snažíte rameno držať na zemi.  ","en-US":"Lie on your back. Place your right arm next to you with a right angle at the elbow, so that the palm faces upwards. Slowly lift your forearm and direct it towards your feet, while trying to keep your shoulder on the ground.","docId":"Right arm laying.desc"},{"sk-SK":"Robí len jeden z dvojice. V ďalšom kole ide druhý z dvojice","en-US":"Only one person from the pair works at a time. In the next round, they switch.","docId":"Robí len jeden z dvojice. V ďalšom kole ide druhý z dvojice"},{"sk-SK":"Robí len jeden z dvojice. V ďalšom kole ide druhý z dvojice.","en-US":"Only one person from the pair works at a time. In the next round, they switch.","docId":"Robí len jeden z dvojice. V ďalšom kole ide druhý z dvojice."},{"en-US":"Rotation Side Lunge Stretch","sk-SK":"Vytočenie sa","docId":"Rotation Side Lunge Stretch"},{"en-US":"Rotation on all 4 position","sk-SK":"Vytáčanie na štyroch","docId":"Rotation on all 4 position"},{"en-US":"Get into a forearm plank position on all fours. The hip, knee, and shoulder are at a 90 degrees angle.\n\nRaise one arm and rotate it towards the ceiling, while still trying to maintain the same angle in the elbow. Keep looking at your hand and rotate your head accordingly. Hips should remain in the same place.\n\nSwitch arms.","sk-SK":"Dajte sa do pozície na štyroch na lakte. Bedro, koleno aj rameno je vytočené do pravého uhla. \n\nPostupne zdvíhajte jednu ruku a vytáčajte ju k stropu, pričom sa stále snažíte udržať uhol v lakti rovnaký. Pohľad sleduje ruku. Bedrá by mali zostať na mieste. \n\nVymením ruku. ","docId":"Rotation on all 4 position.desc"},{"en-US":"none","sk-SK":"žiadne","docId":"Rotation on all 4 position.props"},{"en-US":"Don´t forget to save it for later!","sk-SK":"Nezabudni si tento cvik uložiť.","docId":"Rotation on all 4 position.quote"},{"sk-SK":"Rotovaný glute strečing pravá","en-US":"Supine Rotated Glute Stretch P","docId":"Rotovaný glute strečing pravá"},{"sk-SK":"Ľahnite si na chrbát. Pritiahnite si pravé koleno pravoun rukou k hrudi. Ľavá ruka ťahá členok tejto nohy doprava. Chrbát držte na zemi.\n\nTento cvik je zameraný na natiahnutie sedacích svalov (gluteálnych svalov), dolnej časti chrbta a bedrových svalov.","en-US":"Lie on your back. Pull your left knee toward your chest with your left hand. Your right hand pulls the ankle of that leg to the right. Keep your back on the ground.\n\nThis exercise targets the gluteal muscles, lower back, and hip muscles.","docId":"Rotovaný glute strečing pravá.desc"},{"sk-SK":"Rotovaný glute strečing ľavá","en-US":"Supine Rotated Glute Stretch L","docId":"Rotovaný glute strečing ľavá"},{"sk-SK":"Ľahnite si na chrbát. \nPritiahnite si ľavú koleno ľavou rukou k hrudi. Pravá ruka ťahá členok tejto nohy doprava. \nChrbát držte na zemi. \n\nTento cvik je zameraný na natiahnutie sedacích svalov (gluteálnych svalov), dolnej časti chrbta a bedrových svalov.","en-US":"Lie on your back. Pull your left knee toward your chest with your left hand. Your right hand pulls the ankle of that leg to the right. Keep your back on the ground.\n\nThis exercise targets the gluteal muscles, lower back, and hip muscles.","docId":"Rotovaný glute strečing ľavá.desc"},{"sk-SK":"Rotácia chrbtice v sede Ľ","en-US":"Left Seated Spinal Twist","docId":"Rotácia chrbtice v sede Ľ"},{"sk-SK":"Sadnite si - jednu nohu vystrite, druhú pokrčte. Vytočte sa cez pokrčenú nohu, pomôžte si rukami a pozrite sa čo najviac za seba. Zadok držte na zemi.","en-US":"Sit down, extend one leg, and bend the other. Twist over the bent leg, using your hands to help, and look as far behind you as possible. Keep your hips grounded.","docId":"Rotácia chrbtice v sede Ľ.desc"},{"en-US":"Roundkick Push Drill","sk-SK":"Odtláčanie","docId":"Roundkick Push Drill"},{"sk-SK":"Roundkick a 3 preskoky","en-US":"Roundkick and  switches","docId":"Roundkick a 3 preskoky"},{"sk-SK":"Tento dril môžete robiť buď vo dvojici alebo na mechu. \n\n1. Kopnite váš  zadný zadný\n2. Vráťte nohu naspäť dozadu do postoja\n3. Spravte 3 preskoky a mali by ste skončiť v opačnom garde\n4. Kopnite druhý roundkick (znova váš aktuálny zadný)\n5. Vráťte nohu naspäť dozadu do postoja\n6. Spravte 3 preskoky a zopakujte.\n\nPri roundkicku sekajte, myslite na správnu techniku (idete na špičku, vyťahujete sa do výšky a poriadne vytáčate bedro)  a taktiež dbajte na to, aby preskoky boli naozaj rýchle. ","en-US":"You can do this drill either with a partner or on a bag.\n\n1. Throw a rear roundkick with your current back leg.\n\n2. Return your leg back into stance.\n\n3. Do three quick stance switches (skips) — you should now be in the opposite stance.\n\n4. Throw a roundkick with your new rear leg (again, your current back leg).\n\n5. Return your leg back into stance.\n\n6. Do three quick skips and repeat.\n\nDuring the roundkick, use a swinging arm motion, focus on proper technique — rise onto the ball of your foot, lift your body up, and fully rotate your hip. Also make sure the stance switches are fast and explosive.","docId":"Roundkick a 3 preskoky.desc"},{"en-US":"Roundkick flow","sk-SK":"Dribling","docId":"Roundkick flow"},{"sk-SK":"Roundkicková rozcvička","en-US":"Roundkick´s warm up","docId":"Roundkicková rozcvička"},{"sk-SK":"Na túto rozcvičku potrebuješ sparing partnera.\n\nChceš si zlepšiť kopanie roundkickov? Toto je rozcvička, ktorú by si mal/a absolvovať. \n\nJednotlivé drily ti pomôžu zautomatizovať základné atribúty pri kopaní roundkicku a taktiež aj pri obrane pri chytaní. \n\nSnaž sa robiť každý jeden dril technicky na 100%. Daj si čas, radšej si prečítaj celý popis ku každému drilu. ","en-US":"You’ll need a sparring partner for this warm-up.\n\nWant to improve your roundkicks? This is the warm-up you should go through.\n\nEach drill will help you automate the key attributes of both throwing and defending roundkicks, including catching them.\n\nFocus on doing every drill with 100% correct technique. Take your time, and make sure to read the full description of each drill carefully.","docId":"Roundkicková rozcvička.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"Roundkicková rozcvička.props"},{"sk-SK":"Keď sa ti tento dril páčil, nezabudni si ho uložiť do budúcna.","en-US":"If you like this drill, save it for later.","docId":"Roundkicková rozcvička.quote"},{"en-US":"Roundkicks","sk-SK":"Roundkicky","docId":"Roundkicks"},{"sk-SK":"Zadný roundkick na mechu","docId":"Roundkicky na mechu"},{"sk-SK":"Roundkicky sú oblúkové kopy, ktoré mierite na oblasť medzi bedrami (okrem bedier) a ramenami (vrátane rebier). \n\nPri roundkickoch stojná noha ide na špičku a vytáča sa tak, že päta skoro smeruje k súperovi. Sekajte vašou zadnou rukou\n\nNajväčšou chybou je nevytáčanie stojnej nohy, môžete si tak vážne poraniť koleno.\n\nZadok nie je vypučený, snažte sa pri kope vyťahovať do výšky a samozrejme sekať správnou rukou. \n\nV tomto kole kopete váš zadný roundkick.\n\nAk si chcete zopakovať techniku roundkickov, vyhľadajte si tutoriál ROUNDKICKY.","docId":"Roundkicky na mechu.desc"},{"en-US":"Roundkick´s warm up 2","sk-SK":"Roundkicková rozcvička 2","docId":"Roundkick´s warm up 2"},{"en-US":"You’ll need a sparring partner for this warm-up.\n\nWant to improve your roundkicks? This is the warm-up you should be doing.\n\nThese drills are primarily focused on catching roundkicks from above and exploring different alternative reactions you can use in sparring or during a fight.\n\nMake sure to perform every single drill with 100% technical focus. Take your time — it’s better to read through the full description of each drill first.","sk-SK":"Na túto rozcvičku potrebuješ sparing partnera.\n\nChceš si zlepšiť kopanie roundkickov? Toto je rozcvička, ktorú by si mal/a absolvovať. \n\nTieto drily sú njamä zamerané na chytanie roundkicku zhora a rôzne alternatívne reakcie, ktoré dokážeš využiť v sparingu alebo v zápase.\n\nSnaž sa robiť každý jeden dril technicky na 100%. Daj si čas, radšej si prečítaj celý popis ku každému drilu. ","docId":"Roundkick´s warm up 2.desc"},{"en-US":"sparing partner","sk-SK":"sparing partner","docId":"Roundkick´s warm up 2.props"},{"en-US":"If you like this drill, save it for later.","sk-SK":"Ak sa ti táto rozcvička páči, ulož si ju.","docId":"Roundkick´s warm up 2.quote"},{"sk-SK":"Rutina","en-US":"Routine","docId":"Routine"},{"sk-SK":"Tréning vymazaný","en-US":"Routine deleted.","docId":"Routine deleted."},{"sk-SK":"Rozcvička","en-US":"Warm up","docId":"Rozcvička"},{"sk-SK":"Rozcvička pre lepšie kopy","en-US":"Warm-Up for Stronger Kicks","docId":"Rozcvička pre lepšie kopy"},{"sk-SK":"Je tvojim cieľom zlepšiť tvoje kopy? Tieto jednoduché rozcvičkové drily ti zaberú len 10 minút tvojho tréningu. Najprv precvičíš ostré kolená a v závere posilniš svoje bedrá pri kopaní roundkickov. ","en-US":"Is your goal to improve your kicks? These simple warm-up drills will take only 10 minutes of your training. First, you'll work on sharp knees, and finish by strengthening your hips for roundhouse kicks.","docId":"Rozcvička pre lepšie kopy.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"Rozcvička pre lepšie kopy.props"},{"sk-SK":"Po tejto 10 minútovke bude kopanie väčšia zábava. ","en-US":"After this 10-minute session, kicking will be much more fun.","docId":"Rozcvička pre lepšie kopy.quote"},{"sk-SK":"Rozcvička s direktami","en-US":"Warm up with jabs","docId":"Rozcvička s direktami"},{"sk-SK":"Skákanie a pohyb je v thajskom boxe veľmi dôležitý. U nás na tréningu často využívame rôzne skákacie rozcvičky a toto je jedna z nich. \n\nKeď budete skákať v postoji, dbajte na to, aby ste mali stále široký a dlhý postoj. Neskracujte ho. \n\nNezabudnite aj na správnu techniku direktov. ","en-US":"Jumping and movement are very important in Thai boxing. In our training, we often use various jumping warm-ups, and this is one of them.\n\nWhen you jump in your stance, make sure to maintain a wide and long stance. Don't shorten it.\n\nAlso, don't forget about proper jab technique.","docId":"Rozcvička s direktami.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"Rozcvička s direktami.props"},{"sk-SK":"Môžete pokračovať v ďalšej časti tréningu - v menu si môžete vybrať či skôr box, alebo kopy alebo thajský box.","en-US":"You can continue with the next part of the training - in the menu, you can choose between BOXING or MUAYTHAI.","docId":"Rozcvička s direktami.quote"},{"sk-SK":"Rozštep ale nesadám","en-US":"Wide-Leg Stretch on hands","docId":"Rozštep ale nesadám"},{"sk-SK":"Začnite zo stoja. Roztiahnite nohy, čo najviac ako sa vám dá. Pridržujte sa dlaňami. Päty sú taktiež na zemi. Chrbát držte vystretý no nepokladajte zadok na zem. \n\nPri tomto cviku naťahujete vnútorné stehná(adduktory), hamstringy, lýtkové svaly a dolnú časť chrbta.","en-US":"Start from a standing position. Spread your legs as wide as you comfortably can. Use your palms for support. Keep your heels on the ground and your back straight, but do not lower your hips to the ground.\n\nThis stretches the inner thighs (adductors), hamstrings, calves, and lower back.","docId":"Rozštep ale nesadám.desc"},{"sk-SK":"Rukavice","en-US":"Boxing gloves","docId":"Rukavice"},{"sk-SK":"Ruky","en-US":"Arms","docId":"Ruky"},{"sk-SK":"Ruky a ramená","en-US":"Shoulders and arms","docId":"Ruky a ramená"},{"sk-SK":"Uložiť","en-US":"SAVE","docId":"SAVE"},{"sk-SK":"LEKCIE","en-US":"SESSIONS","docId":"SESSIONS"},{"sk-SK":"Zdieľať","en-US":"SHARE","docId":"SHARE"},{"sk-SK":"zdieľať aplikáciu","en-US":"SHARE THIS APP","docId":"SHARE THIS APP"},{"sk-SK":"Ramená vytáčanie dlaní","en-US":"Ramená vytáčanie dlaní","docId":"SHOUDERS TWISTING PALMS"},{"en-US":"Ramená tlačenie nad hlavou","sk-SK":"Ramená tlačenie nad hlavou","docId":"SHOULDERS  ABOVE THE HEAD"},{"sk-SK":"Ramená ruky pokrčené v lakťoch","en-US":"Ramená ruky pokrčené v lakťoch","docId":"SHOULDERS 90 DEGREES IN ELBOWS"},{"en-US":"Ramená tlačenie nad hlavou 2","sk-SK":"Ramená tlačenie nad hlavou 2","docId":"SHOULDERS ABOVE THE HEAD 2"},{"sk-SK":"Ramená do kríža","en-US":"Ramená do kríža","docId":"SHOULDERS CROSS"},{"en-US":"Ramená ruky pred seba","sk-SK":"Ramená ruky pred seba","docId":"SHOULDERS HANDS IN FRONT "},{"en-US":"Ramená ruky pred seba 2","sk-SK":"Ramená ruky pred seba 2","docId":"SHOULDERS IN FRONT"},{"en-US":"Ramená pri bruchu ","sk-SK":"Ramená pri bruchu ","docId":"SHOULDERS ON BELLY "},{"en-US":"Ramená pri bruchu 2","sk-SK":"Ramená pri bruchu 2","docId":"SHOULDERS ON BELLY 2"},{"en-US":"Ramená o stenu hore","sk-SK":"Ramená o stenu hore","docId":"SHOULDERS UP ON THE WALL"},{"en-US":"Shoulders up on the wall","sk-SK":"Ramená o stenu hore","docId":"SHOULDERS UP ON THE WALL "},{"sk-SK":"UKÁZAŤ","en-US":"SHOW","docId":"SHOW"},{"en-US":"Bočné brušáky ľavá strana","sk-SK":"Bočné brušáky ľavá strana","docId":"SIDE CRUNCH - LEFT SIDE"},{"en-US":"Bočné brušáky pravá strana","sk-SK":"Bočné brušáky pravá strana","docId":"SIDE CRUNCHES - RIGHT SIDE"},{"sk-SK":"Zaregistrovať sa","en-US":"SIGN UP","docId":"SIGN UP"},{"en-US":"Brušáky","sk-SK":"Brušáky","docId":"SIT UPS"},{"en-US":"SITTING ON HEELS","sk-SK":"Dosadanie na päty","docId":"SITTING ON HEELS"},{"sk-SK":"Preskočiť","en-US":"SKIP","docId":"SKIP"},{"en-US":"Skiping s direktami","sk-SK":"Skiping s direktami","docId":"SKIPPING WITH PUNCHES "},{"en-US":"SLOVAK PUNCH (EN)","sk-SK":"SLOVAK PUNCH","docId":"SLOVAK PUNCH (EN)"},{"en-US":"testing","sk-SK":"asdasdasd","docId":"SLOVAK PUNCH (EN).desc"},{"sk-SK":"Rotácia doľava v drepe","en-US":"Rotácia doľava v drepe","docId":"SQUAT ROTATION LEFT SIDE"},{"sk-SK":"Rotácia doprava v drepe","en-US":"Rotácia doprava v drepe","docId":"SQUAT ROTATION RIGHT SIDE"},{"en-US":"SQUATS","sk-SK":"Drepy","docId":"SQUATS"},{"sk-SK":"Drepy s direktami","en-US":"Drepy s direktami","docId":"SQUATS WITH PUNCHES"},{"en-US":"Vstávačka","sk-SK":"Vstávačka","docId":"STANDING UP DRILL"},{"sk-SK":"ŠTART","en-US":"START","docId":"START"},{"sk-SK":"ZAČAŤ HODINU","en-US":"START CLASS","docId":"START CLASS"},{"sk-SK":"ZAČAŤ KURZ","en-US":"START COURSE","docId":"START COURSE"},{"sk-SK":"SÉRIA","en-US":"STREAK","docId":"STREAK"},{"en-US":"STREAK:","sk-SK":"STREAK:","docId":"STREAK:"},{"en-US":"Strečing znak","sk-SK":"Strečing znak","docId":"STRETCHING - BACKSTROKE"},{"en-US":"Strečing na obe nohy","sk-SK":"Strečing na obe nohy","docId":"STRETCHING - BOTH LEGS"},{"en-US":"STRETCHING - BOTH LEGS 2","sk-SK":"Strečing obe nohy 2","docId":"STRETCHING - BOTH LEGS 2"},{"en-US":"Strečing kraul","sk-SK":"Strečing kraul","docId":"STRETCHING - CRAWL"},{"en-US":"Strečing pretláčanie rúk","sk-SK":"Strečing pretláčanie rúk","docId":"STRETCHING - EXTEND HANDS"},{"en-US":"Strečing na ľavú nohu","sk-SK":"Strečing na ľavú nohu","docId":"STRETCHING - LEFT LEG"},{"en-US":"Strečing -ľavá noha dosadnutie","sk-SK":"Strečing -ľavá noha dosadnutie","docId":"STRETCHING - LEFT LEG 2"},{"en-US":"Strečing - pravá noha","sk-SK":"Strečing - pravá noha","docId":"STRETCHING - RIGHT LEG"},{"en-US":"Strečing-pravá noha dosadnutie","sk-SK":"Strečing-pravá noha dosadnutie","docId":"STRETCHING - RIGHT LEG 2"},{"en-US":"Strečing - prenášanie váhy","sk-SK":"Strečing - prenášanie váhy","docId":"STRETCHING - SHIFTING WEIGHTS"},{"en-US":"Strečing krúženie rukami","sk-SK":"Strečing krúženie rukami","docId":"STRETCHING ARMS"},{"en-US":"Strečing ruky na striedacku","sk-SK":"Strečing ruky na striedacku","docId":"STRETCHING ARMS ONE FORWARD"},{"en-US":"Strečing krúženie nohami","sk-SK":"Strečing krúženie nohami","docId":"STRETCHING LEGS"},{"en-US":"Strečing Možno","sk-SK":"Strečing Možno","docId":"STRETCHING MAYBE"},{"en-US":"Strečing Nie","sk-SK":"Strečing Nie","docId":"STRETCHING NO"},{"en-US":"Strečing predkolenie","sk-SK":"Strečing predkolenie","docId":"STRETCHING SHINS"},{"en-US":"Strečing krúženie trupom","sk-SK":"Strečing krúženie trupom","docId":"STRETCHING TORZO"},{"en-US":"Strečing trup dopredu dozadu","sk-SK":"Strečing trup dopredu dozadu","docId":"STRETCHING TORZO FOR-BACKWARD"},{"en-US":"Strečing trup do všetkých strá","sk-SK":"Strečing trup do všetkých strá","docId":"STRETCHING TORZO SIDES,FR, BAC"},{"en-US":"Strečing trup do bokov","sk-SK":"Strečing trup do bokov","docId":"STRETCHING TORZO TO SIDES"},{"en-US":"Strečing zápästia","sk-SK":"Strečing zápästia","docId":"STRETCHING WRISTS"},{"en-US":"Strečing áno","sk-SK":"Strečing áno","docId":"STRETCHING YES"},{"sk-SK":"ODOSLAŤ","en-US":"SUBMIT","docId":"SUBMIT"},{"sk-SK":"predplatné","en-US":"SUBSCRIPTION","docId":"SUBSCRIPTION"},{"en-US":"Save","sk-SK":"Uložiť","docId":"Save"},{"en-US":"Save Changes","sk-SK":"Uložiť zmeny","docId":"Save Changes"},{"en-US":"Saving…","sk-SK":"Ukladá sa…","docId":"Saving…"},{"en-US":"Schedule","sk-SK":"Rozvrh","docId":"Schedule"},{"sk-SK":"Hľadať","en-US":"Search","docId":"Search"},{"sk-SK":"Výsledok vyhľadávania","en-US":"Search Result","docId":"Search Result"},{"sk-SK":"Výsledky vyhľadávania","en-US":"Search Results","docId":"Search Results"},{"sk-SK":"Hľadať podľa textu","en-US":"Search by text","docId":"Search by text"},{"sk-SK":"Vyhľadať tu","en-US":"Search here","docId":"Search here"},{"en-US":"Searching our library","sk-SK":"Prehľadávame našu knižnicu","docId":"Searching our library"},{"en-US":"Seated Spinal Twist","sk-SK":"Rotácia chrbtice v sede","docId":"Seated Spinal Twist"},{"en-US":"Seated hamstring stretch","sk-SK":"Ťahanie sa k vystretej nohe","docId":"Seated hamstring stretch"},{"en-US":"See All","sk-SK":"Zobraziť všetko","docId":"See All"},{"en-US":"See Less","sk-SK":"Pozri Menej","docId":"See Less"},{"en-US":"Select","sk-SK":"Vyberte","docId":"Select"},{"en-US":"Select Image to Upload","sk-SK":"Vyberte Obrázok na odovzdanie","docId":"Select Image to Upload"},{"en-US":"Select Your Language","sk-SK":"Vyberte Váš jazyk","docId":"Select Your Language"},{"sk-SK":"Vyberte obrázok na nahranie.","en-US":"Select a Image to Upload","docId":"Select a Image to Upload"},{"en-US":"Self-acceptance is the key to body positivity.","sk-SK":"Sebaprijatie je kľúčom k pozitívnemu vnímaniu vlastného tela.","docId":"Self-acceptance is the key to body positivity."},{"en-US":"Send","sk-SK":"Odoslať","docId":"Send"},{"en-US":"Session","sk-SK":"Cvičenie","docId":"Session"},{"sk-SK":"Tréningy","en-US":"Sessions","docId":"Sessions"},{"sk-SK":"Nastavenia","en-US":"Settings","docId":"Settings"},{"en-US":"Share","sk-SK":"zdieľať","docId":"Share"},{"en-US":"Share something with the community…","sk-SK":"Zdieľajte niečo s komunitou…","docId":"Share something with the community…"},{"en-US":"Share your thoughts about today's session.","sk-SK":"Podeľte sa o svoj názor na dnešnú reláciu.","docId":"Share your thoughts about today's session."},{"en-US":"Shin guards","docId":"Shin guards"},{"en-US":"Shopping List","sk-SK":"Nákupný zoznam","docId":"Shopping List"},{"en-US":"Shopping list","sk-SK":"Nákupný zoznam","docId":"Shopping list"},{"en-US":"Short-term goals pave the way for lasting achievement.","sk-SK":"Krátkodobé ciele razia cestu k trvalým úspechom.","docId":"Short-term goals pave the way for lasting achievement."},{"sk-SK":"Ramená vytáčanie dlaní","en-US":"Shouders twisting palms","docId":"Shouders twisting palms"},{"sk-SK":"Postavte sa s nohami na šírku ramien od seba. \nRuky upažte a vystrite ich. Dlane smerujú nadol. Vystrite taktiež aj prsty. \nPozrite sa na jednu ruku, vytočte ju dlaňou smerom nahor a natiahnite ruky čo najviac ako sa vám dá. Nenahýňajte sa ale ani na jednu stranu. \nOtočte dlaň znova smerom dole a pozrite sa na druhú ruku. Zopajujte. ","en-US":"Stand with your feet shoulder-width apart.\nRaise your arms to the sides and straighten them. Palms face downward. Also straighten your fingers.\nLook at one hand, turn it so the palm faces up and stretch your arms as much as you can. Do not lean to any side.\nTurn the palm back down and look at the other hand. Repeat.","docId":"Shouders twisting palms.desc"},{"sk-SK":"Chcete aktualizovať svoje zmeny?","en-US":"Should update your changes?","docId":"Should update your changes?"},{"en-US":"Shoulder rolls","sk-SK":"Krúženie ramenami","docId":"Shoulder rolls"},{"en-US":"Rotate your shoulders to one side, then to the other side.","sk-SK":"Krúžte ramenami do jednej strany, potom do druhej strany. ","docId":"Shoulder rolls.desc"},{"en-US":"none","sk-SK":"žiadne","docId":"Shoulder rolls.props"},{"en-US":"Shoulder stretching is very important.","sk-SK":"Strečing ramien je veľmi dôležitý.","docId":"Shoulder rolls.quote"},{"en-US":"Shoulders","sk-SK":"Ramená","docId":"Shoulders"},{"sk-SK":"Ramená ruky pokrčené v lakťoch","en-US":"Shoulders 90 degrees in elbows","docId":"Shoulders 90 degrees in elbows"},{"sk-SK":"Postavte sa na na šírku vašich ramien. \nRuky upažte a pokrčte v lakti. Dlane smerujú nahor. \nDodržujte 90 stupňový uhol v lakti a taktiež nezdvíhajte ramená. \nPomaly ruky otočte smerom nadol pričom robíte pohyb len vo vašom ramene. Následne sa vráťte do pôvodnej pozície.\nOpakujte. ","en-US":"Stand with your feet shoulder-width apart. Raise your arms to the side and bend at the elbows, palms facing up. \nMaintain a 90-degree angle at the elbows and also do not raise your shoulders. \nSlowly rotate your hands downwards, making the movement only in your shoulder. \nThen return to the original position. \nRepeat.","docId":"Shoulders 90 degrees in elbows.desc"},{"en-US":"Shoulders above the head 2","sk-SK":"Ramená tlačenie nad hlavou 2","docId":"Shoulders above the head 2"},{"sk-SK":"Postavte sa na šírku vašich ramien. Ruky zdvihnite nad hlavou a chyťte sa cez prsty. \nTlačte ruky čo najviac od seba, pričom ich ale stále držíte prstami. \nTlačte až tak, aby ste sa začali triasť. \nNezdvíhajte ramená. ","en-US":"Stand with your feet shoulder-width apart. Raise your hands above your head and interlock your fingers. \nPush your hands as far apart as possible while still holding them with your fingers. Push to the point where you start to shake. \nDo not raise your shoulders.","docId":"Shoulders above the head 2.desc"},{"en-US":"Shoulders and arms","sk-SK":"Ramená a ruky","docId":"Shoulders and arms"},{"sk-SK":"Ramená do kríža","en-US":"Shoulders cross","docId":"Shoulders cross"},{"sk-SK":"Ruky upažte a pokrčte v lakti. Jedna dlaň smeruje hore a druhá dole. \nDodržujte 90 stupňový uhol v lakti a taktiež nezdvíhajte ramená. \nPomaly ruky vymeňte","en-US":"Stand with your feet shoulder-width apart. Raise your arms to the side and bend at the elbows. One palm faces up and the other down. \nMaintain a 90-degree angle at the elbows and also do not raise your shoulders. \nSlowly switch the positions of your hands. \nRepeat.","docId":"Shoulders cross.desc"},{"sk-SK":"Ramená ruky pred seba","en-US":"Shoulders hands in front ","docId":"Shoulders hands in front "},{"sk-SK":"Postavte sa na šírku vašich ramien. Ruky si dajte pred seba a položte si ich na seba. \nTlačte ruky čo najviac do seba, hornú do dolnej a dolnú do hornej. \nTlačte až tak, aby ste sa začali triasť. \nNezdvíhajte ramená. ","en-US":"Stand with your feet shoulder-width apart. Place your hands in front of you, one on top of the other. \nPush your hands into each other as much as possible, the top into the bottom and the bottom into the top. Push to the point where you start to shake. \nDo not raise your shoulders.","docId":"Shoulders hands in front .desc"},{"sk-SK":"Ramená ruky pred seba 2","en-US":"Shoulders in front","docId":"Shoulders in front"},{"sk-SK":"Postavte sa na šírku vašich ramien. Ruky si dajte pred seba a položte si ich na seba. \nTlačte ruky čo najviac do seba, hornú do dolnej a dolnú do hornej. \nTlačte až tak, aby ste sa začali triasť. \nNezdvíhajte ramená. ","en-US":"Stand with your feet shoulder-width apart. Place your hands in front of you, one on top of the other. \nPush your hands into each other as much as possible, the top into the bottom and the bottom into the top. Push to the point where you start to shake. \nDo not raise your shoulders.","docId":"Shoulders in front.desc"},{"sk-SK":"Ramená v ľahu","en-US":"Shoulders lying position","docId":"Shoulders lying position"},{"sk-SK":"Pred seba si dajte dve prekážky, čím sú vyššie tým cvik bude ťažší. Ľahnite si na brucho tak, aby prekážky boli pred vami. \nVystreté ruky položte pred seba medzi prekážky. Zdvihnite trup a vystreté ruky presuňte za prekážky. Položte ich na zem ale držte hruď stále na zemou. \nZnova vráťte ruky pred seba. \nSnažte sa počas celého cviku nemať napnutý zadok. ","en-US":"Place two obstacles in front of you, the higher they are, the harder the exercise will be. Lie on your stomach so that the obstacles lie in front of you.\n\nPlace your extended arms in front of you between the obstacles. Lift your torso and move your extended arms behind the obstacles. Place them on the ground but keep your chest still not touching the ground.\nThen return your arms in front of you.\nTry to keep your buttocks relaxed throughout the exercise.","docId":"Shoulders lying position.desc"},{"sk-SK":"Ramená pri bruchu ","en-US":"Shoulders on belly ","docId":"Shoulders on belly "},{"sk-SK":"Postavte sa na šírku vašich ramien. Ruky dajte na úroveň vášho pupku a chyťte sa cez prsty. \nTlačte ruky čo najviac od seba, pričom ich ale stále držíte prstami. \nTlačte až tak, aby ste sa začali triasť. ","en-US":"Stand with your feet shoulder-width apart. Place your hands at the level of your navel and interlace your fingers. \nPush your hands as far away from each other as possible, while still holding them with your fingers. Push to the point where you start to shake. \nDo not raise your shoulders.","docId":"Shoulders on belly .desc"},{"en-US":"Shoulders on belly 2","sk-SK":"Ramená pri bruchu 2","docId":"Shoulders on belly 2"},{"sk-SK":"Postavte sa na šírku vašich ramien. Rukydajte na úroveň vášho pupku a chyťte sa cez prsty. \nTlačte ruky čo najviac od seba, pričom ich ale stále držíte prstami. \nTlačte až tak, aby ste sa začali triasť. ","en-US":"Stand with your feet shoulder-width apart. Place your hands at the level of your navel and interlace your fingers. \nPush your hands as far away from each other as possible, while still holding them with your fingers. Push to the point where you start to shake. \nDo not raise your shoulders.\n\n\n\n\n\n\n","docId":"Shoulders on belly 2.desc"},{"sk-SK":"Ramená tlačenie nad hlavou","en-US":"Shoulders  above the head","docId":"Shoulders pushing above head"},{"sk-SK":"Postavte sa na šírku vašich ramien. Ruky zdvihnite nad hlavou a chyťte sa cez prsty. \nTlačte ruky čo najviac od seba, pričom ich ale stále držíte prstami. \nTlačte až tak, aby ste sa začali triasť. \nNezdvíhajte ramená. ","en-US":"Stand with your feet shoulder-width apart. Raise your hands above your head and interlock your fingers. \nPush your hands as far apart as possible while still holding them with your fingers. Push to the point where you start to shake. \nDo not raise your shoulders.","docId":"Shoulders pushing above head.desc"},{"sk-SK":"Ramená tlačenie predlaktia 2","en-US":"Shoulders pushing forearm 2","docId":"Shoulders pushing forearm 2"},{"sk-SK":"Postavte sa bokom ku stene, pokrčte ruku v lakti do pravého uhla a oprite ju o stenu. Vaše telo je pár centimetrov od steny. Zatlačte celým predlaktím do steny. ","en-US":"Stand sideways to the wall, bend your arm at the elbow to a 90 degrees angle, and lean it against the wall. Your body is a few centimeters from the wall. Push your entire forearm into the wall.","docId":"Shoulders pushing forearm 2.desc"},{"sk-SK":"Ramená tlačenie predlaktim","en-US":"Shoulders pushing forearms","docId":"Shoulders pushing forearms"},{"sk-SK":"Postavte sa bokom ku stene, pokrčte ruku v lakti do pravého uhla a oprite ju o stenu. Vaše telo je pár centimetrov od steny. Zatlačte celým predlaktím do steny. ","en-US":"Stand sideways to the wall, bend your arm at the elbow to a 90 degrees, and lean it against the wall. Your body is a few centimeters from the wall. Push your entire forearm into the wall.","docId":"Shoulders pushing forearms.desc"},{"sk-SK":"Ramená o stenu hore","en-US":"Shoulders up on the wall","docId":"Shoulders up on the wall "},{"sk-SK":"Postavte sa na šírku vašich ramien o stenu. \nRuky oprote taktiež o stenu vedľa vás. \nPomaly zdvíhajte ruky nad hlavu a snažte sa ich  nechať čo najviac prilepené pri stene. \nNeprehýbajte sa v chrbte. ","en-US":"Stand with your feet shoulder-width apart facing a wall. Place your hands against the wall beside you. \nSlowly raise your hands above your head, trying to keep them as close to the wall as possible. \nDo not arch your back.","docId":"Shoulders up on the wall .desc"},{"en-US":"Shoulders warm up","sk-SK":"Spevnenie ramien","docId":"Shoulders warm up"},{"en-US":"Shoulders are a crucial part of training in Muaythai and are often overstrained. These exercises serve as a prevention against pain, but also as a \"remedy\" for pain. They strengthen the shoulders. During the 15-second exercises, try to exert as much pushing force as you can. For the 30-second exercises, focus on proper execution.","sk-SK":"Ramená sú veľmi dôležitou súčasťou pri trénovaní thajského boxu. A veľmi často sa preťažujú. Tieto cviky slúžia ako prevencia proti bolesti, ale ja ako \"liek\" na bolesť. Spevňujú ramená. Snažte sa pri 15s cvikoch vyvinúť čo najväčšiu silu tlačenia, akú viete. Pri 30s zase dávajte pozor na správne prevedenie. ","docId":"Shoulders warm up.desc"},{"en-US":"wall","sk-SK":"stena","docId":"Shoulders warm up.props"},{"en-US":"Don't forget to thoroughly shake out and relax your shoulders.","sk-SK":"Nezabudnite poriadke vytriasť a pouvoľňovať ramená. ","docId":"Shoulders warm up.quote"},{"sk-SK":"Zobraziť menej","en-US":"Show Less","docId":"Show Less"},{"sk-SK":"Zobraziť viac","en-US":"Show More","docId":"Show More"},{"en-US":"Side bends","sk-SK":"Trup do strán","docId":"Side bends"},{"en-US":"Stand with your legs wider apart. Tilt your torso once to one side and then to the other side.","sk-SK":"Postavte sa s nohami na širšie od seba. Nakláňajte trup raz do jednej raz do druhej strany. ","docId":"Side bends.desc"},{"en-US":"none","sk-SK":"žiadne","docId":"Side bends.props"},{"en-US":"Don't forget to do dynamic stretching before every training session.","sk-SK":"Nezabudni na dynamický strečing pred každým tréningom.","docId":"Side bends.quote"},{"en-US":"Side crunch - left side","sk-SK":"Bočné brušáky ľavá strana","docId":"Side crunch - left side"},{"en-US":"Side crunches are a core exercise that targets the oblique muscles on the sides of your abdomen. Lie on your back, lift your upper body toward your bent knees, and then lower it back down.","sk-SK":"Bočné skracovačky sú cvikom na stred tela, ktorý cieli na šikmé brušné svaly. \n\nĽahnite si na chrbát, zdvíhajte hornú časť tela smerom k pokrčeným kolenám, a potom ju spustite späť dole.","docId":"Side crunch - left side.desc"},{"en-US":"Side crunches - right side","sk-SK":"Bočné brušáky pravá strana","docId":"Side crunches - right side"},{"en-US":"Side crunches are a core exercise that targets the oblique muscles on the sides of your abdomen. Lie on your back, lift your upper body toward your bent knees, and then lower it back down.","sk-SK":"Bočné skracovačky sú cvikom na stred tela, ktorý cieli na šikmé brušné svaly. \n\nĽahnite si na chrbát, zdvíhajte hornú časť tela smerom k pokrčeným kolenám, a potom ju spustite späť dole.","docId":"Side crunches - right side.desc"},{"en-US":"Side steps","sk-SK":"Side stepy","docId":"Side steps"},{"sk-SK":"Side stepy","en-US":"Side steps","docId":"Side stepy"},{"sk-SK":"Prihlásiť sa","en-US":"Sign In","docId":"Sign In"},{"sk-SK":"Zaregistrovať sa","en-US":"Sign Up","docId":"Sign Up"},{"sk-SK":"Silový a mentálny reset","en-US":"Strength and Mental Reset","docId":"Silový a mentálny reset"},{"sk-SK":"Tento workout je zameraný naozaj na všetko: precvičíš si nohy, ruky, brucho, chrbát a do toho aj hlavu, pretože budeš musieť trošku porozmýšľať nad boxerskými kombináciami. Ale nič, čo by si nezvládol/nezvládla :). ","en-US":"This workout really targets everything: you'll train your legs, arms, abs, back, and even your brain, because you'll need to think a bit about boxing combinations. But nothing you can't handle :).","docId":"Silový a mentálny reset.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"Silový a mentálny reset.props"},{"en-US":"Feel the burn, love the gain.","sk-SK":" Bomba! Si o krok bližšie k cieľu.","docId":"Silový a mentálny reset.quote"},{"en-US":"Sit ups","sk-SK":"Brušáky","docId":"Sit ups"},{"en-US":"Sit ups with punching","sk-SK":"","docId":"Sit ups with punching"},{"en-US":"Lie on your back, bend your knees, and lift your upper body toward your knees. Perform two punches while sitting up. Then, lie back down.","sk-SK":"","docId":"Sit ups with punching.desc"},{"en-US":"Sit-ups are a classic abdominal exercise. Lie on your back, bend your knees, and lift your upper body toward your knees. This targets the abdominal muscles, specifically the rectus abdominis. Keep proper form to avoid strain. ","sk-SK":"\"Brušáky\" alebo Sed-ľah sú klasickým cvikom na brucho. Ľahnite si na chrbát, pokrčte kolená a dvíhajte hornú časť tela smerom ku kolenám. Tento cvik cieli na brušné svaly, konkrétne na priamy brušný sval (rectus abdominis). Dbajte na správnu techniku, aby ste predišli preťaženiu.","docId":"Sit ups.desc"},{"sk-SK":"Dosadanie na päty","en-US":"Sitting on heels","docId":"Sitting on heels"},{"sk-SK":"Sadnite si na päty, alebo tak nízko ako môžete. Zdvíhajte sa na kolená hore, čo najviac ako to dá a potom si znova dosadajte na päty. Snažte sa ten pohyb robiť čo najrýchlejšie ako sa dá, bez toho aby ste zmenšovali rozsah.  Pri dosadaní dávajte ruky dopredu a keď sa zdvíhate švihnite rukami dozadu. ","en-US":"Sit on your heels or as low as you can. Rise up on your knees as much as possible and then sit back on your heels again. Try to perform this movement as quickly as possible without reducing the range of motion. When sitting back, extend your hands forward, and when rising up, swing your arms backward.","docId":"Sitting on heels.desc"},{"sk-SK":"Preskočiť","en-US":"Skip","docId":"Skip"},{"en-US":"Skipping rope","docId":"Skipping rope"},{"sk-SK":"Skiping s direktami","en-US":"Skipping with punches ","docId":"Skipping with punches "},{"sk-SK":"Dynamické cvičenie na rozcvičku pri ktorom kombinujete nízky skiping s udieraním direktov. \nKeď dopadáte na ľavú nohu, udierate pravý direkt a opačne. \nKaždý úder začína od hlavy, preto si dajte pozor, aby vám ruky nepadali moc nízko a taktiež rpi úderoch vystierajte ruky. \nNezabudnite mať dlane v päsť. ","en-US":"A dynamic warm-up exercise in which you combine low skipping with throwing straight punches.\n\nWhen you land on your left foot, throw a right straight punch, and vice versa.\n\nEach punch starts from the head, so make sure your hands don't drop too low and also extend your arms during the punches.\n\nDon't forget to keep your palms in a fist.","docId":"Skipping with punches .desc"},{"en-US":"Sleep Timer","sk-SK":"Časovač spánku","docId":"Sleep Timer"},{"sk-SK":"Malé víťazstvá si zaslúžia veľké oslavy.","en-US":"Small victories deserve big celebrations.","docId":"Small victories deserve big celebrations."},{"en-US":"Solo training","docId":"Solo training"},{"sk-SK":"Som začiatočník","en-US":"I´m a beginner","docId":"Som začiatočník"},{"sk-SK":"Som zápasník","en-US":"I´m a fighter","docId":"Som zápasník"},{"en-US":"Sometimes, all you need is expert guidance.","sk-SK":"Niekedy potrebuješ len odborné vedenie a veci dávajú zmysel. ","docId":"Sometimes, all you need is expert guidance."},{"en-US":"Sort by recipe","sk-SK":"Zoradiť podľa receptu","docId":"Sort by recipe"},{"en-US":"Spam","sk-SK":"Spam","docId":"Spam"},{"en-US":"Spinal twist on back","sk-SK":"Ježiš na chrbte","docId":"Spinal twist on back"},{"en-US":"Squat Rotation","sk-SK":"Rotácia v drepe","docId":"Squat Rotation"},{"sk-SK":"ROTÁCIA DOl'AVA V DREPE","en-US":"ROTÁCIA DOl'AVA V DREPE","docId":"Squat Rotation left side"},{"en-US":"Squat down. Push your knees outward and try to keep your heels on the ground.\n\nGrab your left ankle with your right hand. Raise your other hand above your head and look at it.\n\nTry to keep your back straight the entire time.\n\nBreathe deeply.","sk-SK":"Čupnite si do drepu. Kolená tlačte od seba a päty sa snažte mať na zemi. \n\nPravou rukou si chyťte váš ľavý členok.\nDruhú ruku zdvihnite nad seba a pozrite sa na ňu. \n\nSnažte sa mať po celú dobu vystretý chrbát. \n\nDýchajte zhlboka.","docId":"Squat Rotation left side.desc"},{"en-US":"Squat Rotation right side","sk-SK":"Rotácia doprava v drepe ","docId":"Squat Rotation right side"},{"en-US":"Squat down. Push your knees outward and try to keep your heels on the ground.\n\nGrab your right ankle with your left hand. Raise your other hand above your head and look at it.\n\nTry to keep your back straight the entire time.\n\nBreathe deeply.","sk-SK":"Čupnite si do drepu. Kolená tlačte od seba a päty sa snažte mať na zemi. \n\nĽavou rukou si chyťte váš pravý členok.\nDruhú ruku zdvihnite nad seba a pozrite sa na ňu. \n\nSnažte sa mať po celú dobu vystretý chrbát. \n\nDýchajte zhlboka.","docId":"Squat Rotation right side.desc"},{"en-US":"Squats","sk-SK":"Drepy","docId":"Squats"},{"sk-SK":"Drepy s direktami","en-US":"Drepy s direktami","docId":"Squats with punches"},{"sk-SK":"Postavte sa s nohami na šírku ramien, špičky mierne vytočte von. Spúšťajte telo tým, že ohnete kolená a zatlačíte boky dozadu, akoby ste si sadali na neviditeľnú stoličku. Držte chrbát rovný a hruď hore. \n\nKlesajte, kým nebudú stehná rovnobežné so zemou, alebo, ak je to možné, choďte nižšie, pričom udržujte chodidlá na zemi a chrbát rovný. \n\nPočas celého pohybu udierate direkty. Po každom údere vráťte ruku k hlave. Opakujte.","en-US":"Stand with feet shoulder-width apart, toes slightly turned out. Lower your body by bending your knees and pushing your hips back, as if sitting into an imaginary chair. Keep your back straight, chest up. \n\nLower until thighs are parallel to the ground, or, if possible, go lower while keeping your feet on the ground and your back straight. \n\nThen push through your heels to return to the starting position. \n\nDuring the whole process throw streight punches. After each punch, return your fists to the head. \n\nRepeat.","docId":"Squats with punches.desc"},{"en-US":"Squats are a fundamental lower-body exercise. Stand with feet shoulder-width apart, toes slightly turned out. Lower your body by bending your knees and pushing your hips back, as if sitting into an imaginary chair. Keep your back straight, chest up. Lower until thighs are parallel to the ground, or, if possible, go lower while keeping your feet on the ground and your back straight. Then push through your heels to return to the starting position. Repeat.","sk-SK":"Drepy sú základným cvikom na spodnú časť tela. Postavte sa s nohami na šírku ramien, špičky mierne vytočte von. Spúšťajte telo tým, že ohnete kolená a zatlačíte boky dozadu, akoby ste si sadali na neviditeľnú stoličku. Držte chrbát rovný a hruď hore. \n\nKlesajte, kým nebudú stehná rovnobežné so zemou, alebo, ak je to možné, choďte nižšie, pričom udržujte chodidlá na zemi a chrbát rovný. \n\nPotom sa zatlačením cez päty vráťte do východiskovej polohy. Opakujte.","docId":"Squats.desc"},{"en-US":"Standing Forward Bend Stretch ","sk-SK":"Predklon nohy spolu","docId":"Standing Forward Bend Stretch "},{"en-US":"Standing up drill","sk-SK":"Vstávačka","docId":"Standing up drill"},{"en-US":"Sit on the ground, place your hands behind you, and bend your legs. \nLift your hips. \nExtend your right arm forward and move your left leg backward. \nReturn to the original position. \nThen extend your left arm forward and move your right leg backward. \nRepeat. \nMake sure to extend the leg you're moving backward as far as possible.","sk-SK":"Sadnite si na zem, ruky si dajte za seba, nohy sú pokrčené. \n\nZdvihnite zadok do vzduchu. \n\nPravú ruku naťahujem pred seba a ľavú nohu premiestňujem dozadu. \n\nVrátim sa do pôvodnej pozície. \n\nPotom natiahnem ľavú ruku pred seba a pravú nohu premiestňujem dozadu. \n\nOpakujem. \n\nDbajte na to, aby ste nohu, ktorú dávali dozadu, dali čo najďalej. ","docId":"Standing up drill.desc"},{"sk-SK":"Štart","en-US":"Start","docId":"Start"},{"sk-SK":"Status","en-US":"Status","docId":"Status"},{"en-US":"Step","sk-SK":"Krok","docId":"Step"},{"en-US":"Stir the pot","sk-SK":"Stir the pot","docId":"Stir the pot"},{"en-US":"Start by assuming a plank position with your forearms on a stability ball. Ensure that your elbows are directly beneath your shoulders. Be careful not to bend your back. Next, straighten your arms while maintaining the plank position. Return your arms to the initial position.","sk-SK":"Začnite tým, že zaujmete plankovú pozíciu s predlaktiami na balančnej lopte. Uistite sa, že lakte sú priamo pod ramenami. Dávajte pozor, aby ste neprehýbali chrbát. \n\nNásledne vystrite ruky, pričom si udržujte plankovú pozíciu. \n\nPotom vráťte ruky do východiskovej polohy.\n\nĽahšia varianta: môžete vyskúšať najprv aj na kolenách. ","docId":"Stir the pot.desc"},{"sk-SK":"Zastaviť zvuk o","en-US":"Stop audio in","docId":"Stop audio in"},{"sk-SK":"Odmakané dni","en-US":"Streaks","docId":"Streaks"},{"sk-SK":"Stredné","en-US":"Moderate 3","docId":"Stredné"},{"sk-SK":"Stredné 3","en-US":"Moderate 3","docId":"Stredné 3"},{"en-US":"Strength trainings","sk-SK":"Silové tréningy","docId":"Strenght trainings"},{"en-US":"Strength doesn't come from what you can do; it comes from overcoming the things you once thought you couldn't.","sk-SK":"Sila nepochádza z toho, čo dokážeš; prichádza s prekonaním vecí, o ktorých so si kedysi myslel/a, že ich nikdy neprekonáš.","docId":"Strength doesn't come from what you can do; it comes from overcoming the things you once thought you couldn't."},{"en-US":"Pre- workout stretching","sk-SK":"Dynamický strečing","docId":"Stretching"},{"sk-SK":"Strečing znak","en-US":"Stretching - backstroke","docId":"Stretching - backstroke"},{"sk-SK":"Krúžte rukami dozadu, raz jednou raz druhou, ako keby ste plávali znak. ","en-US":"Rotate your arms backward, alternating between one and the other, as if you were swimming backstroke.","docId":"Stretching - backstroke.desc"},{"sk-SK":"Strečing na obe nohy","en-US":"Stretching - both legs","docId":"Stretching - both legs"},{"sk-SK":"Strečing obe nohy 2","en-US":"Stretching - both legs 2","docId":"Stretching - both legs 2"},{"sk-SK":"Dajte váhu na ľavú nohu a pokrčte ju v kolene. Chodidlo sa snažte udržať na zemi. \n\nPotom sa vytočte v bedrách tak, že vaša ľavá noha je vpredu, koleno môže byť maximálne nad špičkou. Ruky sú vedľa pravej nohy. \n\nZadná noha je na špičke. Snažte sa zatlačiť bedrá smerom k zemi. \n\nNásledne si sadnite na vašu zadnú pätu, nemajte ale už nohu na špičke. Uvoľnite prsty, aby vás nič netlačilo. \n\nVráťte sa naspäť a prejdite na druhú nohu. ","en-US":"Shift your weight onto your left foot and bend it at the knee. Try to keep the foot flat on the ground.\n\nThen pivot at the hips so that your left foot is forward, with the knee positioned directly above the toe at most. Your arms are beside the right leg.\n\nThe back foot is on its toes. Try to push your hips towards the ground.\n\nSubsequently, sit on your back leg, but do not have your foot on its toes anymore. Relax your toes so that nothing presses against you.\n\nReturn back and switch to the other leg.","docId":"Stretching - both legs 2.desc"},{"sk-SK":"Dajte váhu na pravú  nohu a pokrčte ju v kolene. Chodidlo sa snažte udržať na zemi. \n\nPotom sa vytočte v bedrách tak, že vaša pravá noha je vpredu, koleno môže byť maximálne nad špičkou. Ruky sú vedľa pravej nohy. \n\nZadná noha je na špičke. Snažím sa zatlačiť bedrá smerom k zemi. \n\nVráťte sa naspäť.   \n\nPresuňte váhu na ľavú  nohu a pokrčte ju v kolene. Chodidlo sa snažte udržať na zemi. \n\nPotom sa vytočte v bedrách tak, že vaša ľavá noha je vpredu, koleno môže byť maximálne nad špičkou. Ruky sú vedľa pravej nohy. \n\nVráťte sa naspäť a znova vystriedajte nohy. ","en-US":"Shift your weight onto your right foot and bend it at the knee. Try to keep the foot flat on the ground.\n\nThen pivot at the hips so that your right foot is forward, with the knee positioned directly above the toe at most. Your arms are beside the right leg.\n\nThe back foot is on its toes. Try to push your hips towards the ground.\n\nReturn back.\n\nShift your weight onto your left foot and bend it at the knee. Try to keep the foot flat on the ground.\n\nThen pivot at the hips so that your left foot is forward, with the knee positioned directly above the toe at most. Your arms are beside the left leg.\n\nReturn back and alternate legs again.","docId":"Stretching - both legs.desc"},{"en-US":"Stretching - crawl","sk-SK":"Strečing kraul","docId":"Stretching - crawl"},{"en-US":"Rotate your arms forward, alternating between one and the other, as if you were swimming crawl","sk-SK":"Krúžte rukami dopredu raz jednou raz druhou, ako keby ste plávali kraula. ","docId":"Stretching - crawl.desc"},{"sk-SK":"Strečing pretláčanie rúk","en-US":"Stretching - extend hands","docId":"Stretching - extend hands"},{"sk-SK":"Chyťte si najprv prsty jednej ruky a tú ruku potom vystrite tak, aby prsty smerovali dole. Potom ruky vymeňte. ","en-US":"First, grab the fingers of one hand and then extend that hand so the fingers point downwards. Then switch hands.","docId":"Stretching - extend hands.desc"},{"sk-SK":"Strečing na ľavú nohu","en-US":"Stretching - left leg","docId":"Stretching - left leg"},{"sk-SK":"Strečing -ľavá noha dosadnutie","en-US":"Stretching - left leg 2","docId":"Stretching - left leg 2"},{"sk-SK":"Dajte váhu na ľavú nohu a pokrčte ju v kolene. Chodidlo sa snažte udržať na zemi. \n\nPotom sa vytočte v bedrách tak, že vaša ľavá noha je vpredu, koleno môže byť maximálne nad špičkou. Ruky sú vedľa pravej nohy. \n\nZadná noha je na špičke. Snažte sa zatlačiť bedrá smerom k zemi. \n\nNásledne si sadnite na vašu zadnú pätu, nemajte ale už nohu na špičke. Uvoľnite prsty, aby vás nič netlačilo. \n\nVráťte sa naspäť a opakujte. Snažte sa držať chrbát čo najviac vystretý pri celom pohybe. \n","en-US":"Shift your weight onto your left foot and bend it at the knee. Try to keep the foot flat on the ground.\n\nThen pivot at the hips so that your left foot is forward, with the knee positioned directly above the toe at most. Your arms are beside the right leg.\n\nThe back foot is on its toes. Try to push your hips towards the ground.\n\nSubsequently, sit on your back leg, but do not have your foot on its toes anymore. Relax your toes so that nothing presses against you.\n\nReturn back and repeat. Try to keep your back as straight as possible throughout the movement.","docId":"Stretching - left leg 2.desc"},{"sk-SK":"Dajte váhu na ľavú nohu a pokrčte ju v kolene. Chodidlo sa snažte udržať na zemi. \n\nPotom sa vytočte v bedrách tak, že vaša ľavá noha je vpredu, koleno môže byť maximálne nad špičkou. Ruky sú vedľa ľavej nohy. \n\nZadná noha je na špičke. Snažím sa zatlačiť bedrá smerom k zemi. \nVráťte sa zase naspäť. ","en-US":"Shift your weight onto your left foot and bend it at the knee. Try to keep the foot flat on the ground.\n\nThen pivot at the hips so that your left foot is forward, with the knee positioned directly above the toe at most. Your arms are beside the left leg.\n\nThe back foot is on its toes. Try to push your hips towards the ground.\nThen return back.","docId":"Stretching - left leg.desc"},{"sk-SK":"Strečing - pravá noha","en-US":"Stretching - right leg","docId":"Stretching - right leg"},{"sk-SK":"Strečing-pravá noha dosadnutie","en-US":"Stretching - right leg 2","docId":"Stretching - right leg 2"},{"sk-SK":"Dajte váhu na pravú nohu a pokrčte ju v kolene. Chodidlo sa snažte udržať na zemi. \n\nPotom sa vytočte v bedrách tak, že vaša pravá noha je vpredu, koleno môže byť maximálne nad špičkou. Ruky sú vedľa pravej nohy. \n\nZadná noha je na špičke. Snažte sa zatlačiť bedrá smerom k zemi. \n\nNásledne si sadnite na vašu zadnú pätu, nemajte ale už nohu na špičke. Uvoľnite prsty, aby vás nič netlačilo. \n\nVráťte sa naspäť a opakujte. Snažte sa držať chrbát čo najviac vystretý pri celom pohybe. ","en-US":"Shift your weight onto your right foot and bend it at the knee. Try to keep the foot flat on the ground.\n\nThen pivot at the hips so that your right foot is forward, with the knee positioned directly above the toe at most. Your arms are beside the right leg.\n\nThe back foot is on its toes. Try to push your hips towards the ground.\n\nSubsequently, sit on your back heel, but do not have your foot on its toes anymore. Relax your toes so that nothing presses against you.\n\nReturn back and repeat. Try to keep your back as straight as possible throughout the movement.","docId":"Stretching - right leg 2.desc"},{"sk-SK":"Dajte váhu na pravú  nohu a pokrčte ju v kolene. Chodidlo sa snažte udržať na zemi. \n\nPotom sa vytočte v bedrách tak, že vaša pravá noha je vpredu, koleno môže byť maximálne nad špičkou. Ruky sú vedľa pravej nohy. \n\nZadná noha je na špičke. Snažím sa zatlačiť bedrá smerom k zemi. \nVráťte sa zase naspäť.  ","en-US":"Shift your weight onto your right foot and bend it at the knee. Try to keep the foot flat on the ground.\n\nThen pivot at the hips so that your right foot is forward, with the knee positioned directly above the toe at most. Your arms are beside the right leg.\n\nThe back foot is on its toes. Try to push yout hips towards the ground.\nThen return back.","docId":"Stretching - right leg.desc"},{"sk-SK":"Strečing - prenášanie váhy","en-US":"Stretching - shifting weights","docId":"Stretching - shifting weights"},{"sk-SK":"Dajte váhu na ľavú nohu a pokrčte ju v kolene. Chodidlo sa snažte udržať na zemi. \n\nNásledne presuňte váhu na vašu druhú nohu. Ak máte problém so stabilitou, môžete si pomáhať podopieraním sa o zem rukami. \n\nPohyb robte takou rýchlosťou aká vám vyhovuje ale zbytočne nezrýchlujte na úkor techniky. ","en-US":"Shift your weight onto your left foot and bend it at the knee. Try to keep the foot flat on the ground.\n\nThen transfer your weight to your other foot. If you have trouble with stability, you can assist yourself by supporting your hands on the ground.\n\nPerform the movement at a speed that suits you, but do not unnecessarily speed up at the expense of technique.","docId":"Stretching - shifting weights.desc"},{"en-US":"Stretching Lunge","sk-SK":"Strečing Výpad","docId":"Stretching Lunge"},{"sk-SK":"Strečing Možno","en-US":"Stretching Maybe","docId":"Stretching Maybe"},{"sk-SK":"Pokladajte vašu hlavu raz na jedno raz na druhé rameno. \nStojte rovno, nohy sú mierne od seba. Pohyb vykonávajte len vašou hlavou.","en-US":"Place your head on one shoulder and then the other, alternating.\nStand straight, feet slightly apart. Perform the movement with your head only.","docId":"Stretching Maybe.desc"},{"sk-SK":"Strečing Nie","en-US":"Stretching No","docId":"Stretching No"},{"sk-SK":"Vaša hlava simuluje pohyb, keď s niečim nesúhlasite. \nStojte rovno, nohy sú mierne od seba. Pohyb vykonávajte len vašou hlavou.\n","en-US":"Your head simulates the movement of shaking your head in disagreement.\nStand straight, feet slightly apart. Perform the movement with your head only.","docId":"Stretching No.desc"},{"sk-SK":"Strečing krúženie rukami","en-US":"Stretching arms","docId":"Stretching arms"},{"en-US":"Stretching arms one forward","sk-SK":"Strečing ruky na striedacku","docId":"Stretching arms one forward"},{"en-US":"Rotate one arm forward and the other backward simultaneously.","sk-SK":"Krúžte naraz jednou rukou dopredu a druhou dozadu. ","docId":"Stretching arms one forward.desc"},{"sk-SK":"Krúžte vystretými  rukami najprv dopredu a potom dozadu. ","en-US":"Rotate your extended arms forward first and then backward.","docId":"Stretching arms.desc"},{"sk-SK":"Strečing krúženie kolien","en-US":"Stretching knees","docId":"Stretching knees"},{"sk-SK":"Spojte si nohy a krúžte kolenami do jednej strany, potom do druhej strany. \nNásledne krčte kolená raz do jednej a raz do druhej strany. ","en-US":"Stand with your feet together and do a circle motion with your knees to one side, then to the other side. Then, bend your knees once to one side and once to the other side.","docId":"Stretching knees.desc"},{"sk-SK":"Strečing krúženie nohami","en-US":"Stretching legs","docId":"Stretching legs"},{"sk-SK":"Krúžte najprv jednou nohou dopredu, potom dozadu. A potom krúžte druhou nohou. ","en-US":"Rotate one leg forward first, then backward. And then rotate the other leg.","docId":"Stretching legs.desc"},{"en-US":"Stretching one arm backwards","sk-SK":"Strečing ruky na striedačku 2","docId":"Stretching one arm backwards"},{"en-US":"Rotate one arm forward and the other backward simultaneously.","sk-SK":"Krúžte naraz jednou rukou dopredu a druhou dozadu. ","docId":"Stretching one arm backwards.desc"},{"en-US":"Stretching routines","sk-SK":"Strečing","docId":"Stretching routines"},{"sk-SK":"Strečing predkolenie","en-US":"Stretching shins","docId":"Stretching shins"},{"sk-SK":"Krúžte predkolením do jednej strany potom do druhej strany. Potom to isté robte s druhou nohou. ","en-US":"Circle your shin to one side and then to the other side. Then do the same with the other shin. ","docId":"Stretching shins.desc"},{"sk-SK":"Strečing krúženie trupom","en-US":"Stretching torzo","docId":"Stretching torzo"},{"en-US":"Stretching torzo for-backward","sk-SK":"Strečing trup dopredu dozadu","docId":"Stretching torzo for-backward"},{"en-US":"Stand with your legs wider apart. Tilt your torso once forward and once backward.","sk-SK":"Postavte sa s nohami na širšie od seba. Nakláňajte trup raz dopredu a  raz dozadu ","docId":"Stretching torzo for-backward.desc"},{"sk-SK":"Strečing trup do všetkých strá","en-US":"Stretching torzo sides,fr, bac","docId":"Stretching torzo sides,fr, bac"},{"sk-SK":"Postavte sa s nohami širšie od seba. Nakláňajte sa do bokov, dopredu aj dozadu. Snažte sa mať vystretý chrbát. ","en-US":"Stand with your feet wider than shoulder-width apart. Lean to the sides, forward, and backward. Try to keep your back straight.","docId":"Stretching torzo sides,fr, bac.desc"},{"sk-SK":"Strečing trup do bokov","en-US":"Stretching torzo to sides","docId":"Stretching torzo to sides"},{"sk-SK":"Postavte sa s nohami na širšie od seba. Nakláňajte trup raz do jednej raz do druhej strany. ","en-US":"Stand with your legs wider apart. Tilt your torso once to one side and then to the other side.","docId":"Stretching torzo to sides.desc"},{"sk-SK":"Dajte si nohy širšie od seba, krúžte trupom do jednej strany. Potom do druhej. Chrbát sa snažte udržať rovný a pozerajte sa stále dopredu na jeden bod, aby sa vám nezatočila hlava. ","en-US":"Place your feet wider apart, circle your torso to one side, then to the other. Try to keep your back straight and always look forward at one point so you don't get dizzy.","docId":"Stretching torzo.desc"},{"en-US":"Stretching trapezius","sk-SK":"Strečing na trapézy","docId":"Stretching trapezius"},{"sk-SK":"Strečing zápästia","en-US":"Stretching wrists","docId":"Stretching wrists"},{"sk-SK":"Chyťte si ruky spolu a krúžte zápästiami raz do jednej strany raz do druhej strany. ","en-US":"Hold your hands together and circle your wrists once to one side and once to the other side.","docId":"Stretching wrists.desc"},{"sk-SK":"Strečing áno","en-US":"Stretching yes","docId":"Stretching yes"},{"sk-SK":"Vaša hlava simuluje pohyb, keď prikyvujete. \nStojte rovno, nohy sú mierne od seba. Pohyb vykonávajte len vašou hlavou.","en-US":"Your head simulates the movement of nodding.\nStand straight, feet slightly apart. Perform the movement with your head only.","docId":"Stretching yes.desc"},{"sk-SK":"Strečing ježiš na bruchu pravá","en-US":"Stretching jesus on belly righ","docId":"Strečing ježiš na bruchu pravá"},{"sk-SK":"Ľahnite si na brucho. Ruky sú upažené a nohy vedľa seba. \n\nZdvihnete pravú nohu a snažte sa ju posunúť čo najbližšie k ľavej ruke. Pohľad ide do druhej strany. \n\nRuky sa snažte držať na mieste. \nDýchajte zhlboka","en-US":"Lie on your stomach. Extend your arms out to the sides and keep your legs together.\n\nLift your right leg and try to move it as close as possible toward your left hand. Look in the opposite direction.\n\nKeep your arms in place and take deep breaths.","docId":"Strečing ježiš na bruchu pravá.desc"},{"sk-SK":"Strečing ježiš na bruchu ľavá","en-US":"Stretching jesus on belly left","docId":"Strečing ježiš na bruchu ľavá"},{"sk-SK":"Ľahnite si na brucho. Ruky sú upažené a nohy vedľa seba. \n\nZdvihnete ľavú nohu a snažte sa ju posunúť čo najbližšie k pravej ruke. Pohľad ide do druhej strany. \n\nRuky sa snažte držať na mieste. \nDýchajte zhlboka","en-US":"Lie on your stomach. Extend your arms out to the sides and keep your legs together.\n\nLift your left leg and try to move it as close as possible toward your right hand. Look in the opposite direction.\n\nKeep your arms in place and take deep breaths.","docId":"Strečing ježiš na bruchu ľavá.desc"},{"sk-SK":"Strečing ježiš na chrbte pravá","en-US":"Stretching jesus on back right","docId":"Strečing ježiš na chrbte pravá"},{"sk-SK":"Ľahnite si na chrbát, nohy majte spolu, ruky upažené.\n\nZdvihnite pravú nohu, pokrčte ju v kolene a vytočte cez ľavú nohu.\n\nDruhá noha zostáva vystretá, lopatky udržiavajte na zemi, a hlavu otočte na opačnú stranu od nohy – teda doprava.\n\nZhlboka dýchajte.","en-US":"Lie on your back with your legs together and arms stretched out to the sides.\n\nLift your right leg, bend the knee, and twist it over your left leg.\n\nKeep the other leg straight, try to keep your shoulder blades on the ground, and turn your head away from the leg – to the right.\n\nBreathe deeply – inhale and exhale.","docId":"Strečing ježiš na chrbte pravá.desc"},{"sk-SK":"Strečing ježiš na chrbte ľavá","en-US":"Stretching jesus on back left ","docId":"Strečing ježiš na chrbte ľavá"},{"sk-SK":"Ľahnite si na chrbát, nohy sú spolu, ruky sú upažené. \nZdvihnite ľavú nohu, pokrčte v kolene a vytočťte cez vašu pravú nohu. \n\nDruhá noha je vystretá, lopatky sa snažte mať na zemi  a pohľad ide preč od nohy - teda do ľava. \n\nDýchajte zhlboka","en-US":"Lie on your back with your legs together and arms stretched out to the sides.\n\nLift your left leg, bend the knee, and twist it over your right leg.\n\nKeep the other leg straight, try to keep your shoulder blades on the ground, and turn your head away from the leg – to the left.\n\nBreathe deeply ","docId":"Strečing ježiš na chrbte ľavá.desc"},{"sk-SK":"Strečing krúženie hlavou","en-US":"Stretching head","docId":"Strečing krúženie hlavou"},{"sk-SK":"Krúžte hlavou do jednej strany, potom do druhej strany. ","en-US":"Rotate your head to one side, then to the other side.","docId":"Strečing krúženie hlavou.desc"},{"sk-SK":"Strečing krúženie predlaktiami","en-US":"Stretching forearms","docId":"Strečing krúženie predlaktiami"},{"sk-SK":"Krúžte predlaktiami dopredu a potom dozadu. ","en-US":"Rotate your forearms forward and then backward.","docId":"Strečing krúženie predlaktiami.desc"},{"sk-SK":"Strečing krúženie ramenami","en-US":"Stretching shoulders","docId":"Strečing krúženie ramenami"},{"sk-SK":"Krúžte ramenami do jednej strany, potom do druhej strany. ","en-US":"Rotate your shoulders to one side, then to the other side.","docId":"Strečing krúženie ramenami.desc"},{"sk-SK":"Strečing predlaktia - pravé","en-US":"Right Forearm Stretch","docId":"Strečing predlaktia - pravé"},{"sk-SK":"Sadnite si na kolená alebo tak, aby vám bolo pohodlne. pravú dlaň dajte pred seba na zem a prsty vytočte k sebe. Lakeť je vystretý. Druhá dlaň tlačí do vašej pravej dlane. \n\nČím viac posuniete vašu ruku dopredu, tým viac budete cítiť ako sa vám predlaktie naťahuje. \n\nDajte ale pozor, aby celá dlaň bola na zemi a prsty vystreté. ","en-US":"Sit on your knees or in a comfortable position. Place your right palm on the ground in front of you with your fingers pointing toward you. Keep your elbow straight. Your other hand presses gently into your right palm.\n\nThe more you move your hand forward, the more you'll feel the stretch in your forearm.\n\nMake sure your entire palm stays on the ground and your fingers are straight.","docId":"Strečing predlaktia - pravé.desc"},{"sk-SK":"Strečing predlaktia - ľavé.","en-US":"Left Forearm Stretch","docId":"Strečing predlaktia - ľavé."},{"sk-SK":"Sadnite si na kolená alebo tak, aby vám bolo pohodlne. ľavú dlaň dajte pred seba na zem a prsty vytočte k sebe. Lakeť je vystretý. Druhá dlaň tlačí do vašej ľavej dlane. \n\nČím viac posuniete vašu ruku dopredu, tým viac budete cítiť ako sa vám predlaktie naťahuje. \n\nDajte ale pozor, aby celá dlaň bola na zemi a prsty vystreté. \n\nOkrem predlaktia strečujete aj zápästie a prsty. ","en-US":"Sit on your knees or in a comfortable position. Place your left palm on the ground in front of you with your fingers pointing toward you. Keep your elbow straight. Your other hand presses gently into your left palm.\n\nThe more you move your hand forward, the more you'll feel the stretch in your forearm.\n\nMake sure your entire palm stays on the ground and your fingers are straight.","docId":"Strečing predlaktia - ľavé..desc"},{"sk-SK":"Strečing prekážkový sed pravá","en-US":" Seated Forward Bend right","docId":"Strečing prekážkový sed pravá"},{"sk-SK":"Sadnite si na zem, vystrite pravú nohu a pravú pokrčte v kolene.  \n\nŤahajte sa k vystretej nohe a snažte sa v rámci možností mať čo najviac vystretý chrbát, ako to ide. \n\nZhlboka dýchajte a každým výdychom sa čoraz viac a viac priťahujte k vystretej nohe.  ","en-US":"Sit on the floor, extend your right leg, and bend your left leg at the knee.\n\nReach towards your extended leg and try to keep your back as straight as possible.\n\nBreathe deeply, and with each exhale, pull yourself closer and closer to the extended leg.","docId":"Strečing prekážkový sed pravá.desc"},{"sk-SK":"Strečing prekážkový sed ľavá","en-US":" Seated Forward Bend left","docId":"Strečing prekážkový sed ľavá"},{"sk-SK":"Sadnite si na zem, vystrite ľavú nohu a pravú pokrčte v kolene. \n\nŤahajte sa k vystretej nohe a snažte sa v rámci možností mať čo najviac vystretý chrbát, ako to ide. \n\nZhlboka dýchajte a každým výdychom sa čoraz viac a viac priťahujte k vystretej nohe. ","en-US":"Sit on the floor, extend your left leg, and bend your right leg at the knee.\n\nReach towards your extended leg and try to keep your back as straight as possible.\n\nBreathe deeply, and with each exhale, pull yourself closer and closer to the extended leg.","docId":"Strečing prekážkový sed ľavá.desc"},{"sk-SK":"Strečing trapéz pravá strana","en-US":"Stretching trapezius - right","docId":"Strečing trapéz pravá strana"},{"sk-SK":"Sadnite si do pohodlnej polohy, prípadne môžete aj stáť ak vám to viac vyhovuje. \n\nDajte si ľavú ruku za chrbát.  \n\nChyťte si pravou rukou vašu hlavu a pomaly plynule ju ťahajte prava.  \n\nVyvíjajte kontinuálny ťah a snažte sa v tejto pozícii uvoľniť. Zhlboka dýchajte. \n\nTento cvik je zameraný na uvoľnenie a natiahnutie krčných svalov, konkrétne svalov na bočnej strane krku (najmä trapézový sval a svaly šijové). Pomáha zlepšiť flexibilitu krčnej chrbtice, zmierniť napätie a stuhnutosť v oblasti krku, čo je časté napríklad pri dlhom sedení, práci pri počítači alebo nesprávnom držaní tela. Taktiež môže prispieť k zmierneniu bolestí hlavy spôsobených svalovým napätím v krku.","en-US":"Sit in a comfortable position, or you can also stand if that suits you better.\n\nPlace your left hand behind your back.\n\nUse your right hand to grab your head and slowly, gently pull it to the right.\n\nApply continuous tension and try to relax in this position. Breathe deeply.\n\nThis exercise is aimed at releasing and stretching the neck muscles, specifically the muscles on the side of the neck (especially the trapezius muscle and the neck muscles). It helps improve the flexibility of the cervical spine, relieve tension and stiffness in the neck area, which is common during prolonged sitting, working at a computer, or poor posture. It can also help reduce headaches caused by muscle tension in the neck.","docId":"Strečing trapéz pravá strana.desc"},{"sk-SK":"Strečing trapéz ľavá strana","en-US":"Stretching trapezius","docId":"Strečing trapéz ľavá strana"},{"sk-SK":"Sadnite si do pohodlnej polohy, prípadne môžete aj stáť ak vám to viac vyhovuje. \n\nDajte si pravú ruku za chrbát. \n\nChyťte si ľavou rukou vašu hlavu a pomaly plynule ju ťahajte doľava. \n\nVyvíjajte kontinuálny ťah a snažte sa v tejto pozícii uvoľniť. Zhlboka dýchajte. \n\nTento cvik je zameraný na uvoľnenie a natiahnutie krčných svalov, konkrétne svalov na bočnej strane krku (najmä trapézový sval a svaly šijové). Pomáha zlepšiť flexibilitu krčnej chrbtice, zmierniť napätie a stuhnutosť v oblasti krku, čo je časté napríklad pri dlhom sedení, práci pri počítači alebo nesprávnom držaní tela. Taktiež môže prispieť k zmierneniu bolestí hlavy spôsobených svalovým napätím v krku.","en-US":"Sit in a comfortable position, or you can also stand if that suits you better.\n\nPlace your right hand behind your back.\n\nUse your left hand to grab your head and slowly, gently pull it to the left.\n\nApply continuous tension and try to relax in this position. Breathe deeply.\n\nThis exercise is aimed at releasing and stretching the neck muscles, specifically the muscles on the side of the neck (especially the trapezius muscle and the neck muscles). It helps improve the flexibility of the cervical spine, relieve tension and stiffness in the neck area, which is common during prolonged sitting, working at a computer, or poor posture. It can also help reduce headaches caused by muscle tension in the neck.","docId":"Strečing trapéz ľavá strana.desc"},{"sk-SK":"Strečing výpad pravá noha","en-US":"Stretching lunge right leg","docId":"Strečing výpad pravá noha"},{"sk-SK":"Do tejto pozície sa môžete dostať aj zo stoja. \nVykročíte si vašou pravou nohou dopredu ako keby chcete spraviť dlhý výpad. \nKoleno si položíte na zem a navážite sa na vašu prednú nohu. \nChrbát držte vystretý a dýchajte zhlboka. \n\nTento cvik je zameraný na natiahnutie viacerých svalových skupín, najmä stehenných svalov, bedrových flexorov (najmä iliopsoas), zadných stehenných svalov (hamstringy) a tiež svalov dolnej časti chrbta. Týmto cvikom sa tiež zlepšuje flexibilita v oblasti bedier a podporuje správne držanie tela.","en-US":"You can also get into this position from standing.\n\nStep forward with your right leg as if you're about to make a long lunge.\n\nPlace your knee on the ground and lean onto your front leg.\n\nKeep your back straight and breathe deeply.\n\nThis exercise targets the stretching of several muscle groups, primarily the quadriceps, hip flexors (especially the iliopsoas), hamstrings, and also the muscles of the lower back. This exercise also improves flexibility in the hip area and promotes proper posture.","docId":"Strečing výpad pravá noha.desc"},{"sk-SK":"Strečing výpad ľavá noha","en-US":"Stretching lunge left leg","docId":"Strečing výpad ľavá noha"},{"sk-SK":"Do tejto pozície sa môžete dostať aj zo stoja. \nVykročíte si vašou ľavou nohou dopredu ako keby chcete spraviť dlhý výpad.  \nKoleno si položíte na zem a navážite sa na vašu prednú nohu. \n\nChrbát držte vystretý a dýchajte zhlboka.  \nTento cvik je zameraný na natiahnutie viacerých svalových skupín, najmä stehenných svalov, bedrových flexorov (najmä iliopsoas), zadných stehenných svalov (hamstringy) a tiež svalov dolnej časti chrbta. Týmto cvikom sa tiež zlepšuje flexibilita v oblasti bedier a podporuje správne držanie tela.","en-US":"You can also get into this position from standing.\n\nStep forward with your left leg as if you're about to make a long lunge.\n\nPlace your knee on the ground and lean onto your front leg.\n\nKeep your back straight and breathe deeply.\n\nThis exercise is aimed at stretching several muscle groups, primarily the quadriceps, hip flexors (especially the iliopsoas), hamstrings, and also the muscles of the lower back. This exercise also improves flexibility in the hip area and promotes proper posture.","docId":"Strečing výpad ľavá noha.desc"},{"sk-SK":"Strečing členky","en-US":"Stretching ankles","docId":"Strečing členky"},{"sk-SK":"Krúžte najprv jednym členkom a potom druhým. Nezabudnite si ponaťahovať aj prsty. ","en-US":"Rotate first with one ankle and then with the other. Don't forget to stretch your fingers as well.","docId":"Strečing členky.desc"},{"sk-SK":"Strečing Ľahnúť na päty","en-US":"Stretching - lie on the heels","docId":"Strečing Ľahnúť na päty"},{"sk-SK":"Strečing Ľahnúť na päty easy","en-US":"Passive backbend on heels 2","docId":"Strečing Ľahnúť na päty easy"},{"sk-SK":"Toto je alternatíva k náročnému strečingovému cviku Supta Vajrasana, ktorý pochádza z jógy. Slúži na natiahnutie svalov stehna, bedier či hrudných svalov. \n\nSadnite si na vaše päty. Postupne sa pomaly spúšťajte dozadu, tak aby ste si ľahli na vaše lakte. \n\nTento cvik je veľmi náročný. Môžete vyskúšať alternatívu na na pokrčených rukách. \n\nAk robíte tento cvik sami, myslite na to, že sa z tejto polohy chcete aj dostať :) Preto, radšej choďte veľmi postupne a pomaly tam, kde vás to pustí. ","en-US":"This is an alternative to the challenging stretch Supta Vajrasana, which comes from yoga. It serves to stretch the muscles of the thighs, hips, and chest.\n\nSit on your heels. Gradually lower yourself backward, slowly lying down on your elbows.\n\nThis pose is very demanding. You can try the alternative by supporting yourself on bent arms.\n\nIf you're doing this exercise alone, keep in mind that you’ll want to get out of the position too :) So, go very gradually and slowly, only as far as your body allows.","docId":"Strečing Ľahnúť na päty easy.desc"},{"sk-SK":"Toto je náročný strečingový cvik Supta Vajrasana, ktorý pochádza z jógy. Slúži na natiahnutie svalov stehna, bedier či hrudných svalov. \n\nSadnite si na vaše päty. Postupne sa pomaly spúšťajte dozadu, tak aby ste si ľahli. \n\nTento cvik je veľmi náročný. Môžete vyskúšať alternatívu na lakťoch, prípadne sa držte na pokrčených rukách. \n\nAk robíte tento cvik sami, myslite na to, že sa z tejto polohy chcete aj dostať :) Preto, radšej choďte veľmi postupne a pomaly tam, kde vás to pustí. ","en-US":"This is a challenging stretch called Supta Vajrasana, which comes from yoga. It serves to stretch the muscles of the thighs, hips, and chest.\n\nSit on your heels. Gradually lower yourself backward, slowly lying down.\n\nThis pose is very demanding. You can try an alternative by staying on your elbows, or holding yourself up with bent arms.\n\nIf you're doing this exercise alone, keep in mind that you’ll want to get out of the position too :) So, go very gradually and slowly, only as far as your body allows.","docId":"Strečing Ľahnúť na päty.desc"},{"sk-SK":"Strhy","en-US":"Sweeps","docId":"Strhy"},{"sk-SK":"Strihnuté koleno + 2 preskoky","en-US":"Scissor knee + 2 switches","docId":"Strihnuté koleno + 2 preskoky"},{"sk-SK":"Tento dril môžete robiť buď vo dvojici alebo na mechu. \n\n1. Kopnite vaše strihnuté koleno (odrážate sa zo zadnej nohy)\n2. Vráťte nohu naspäť dozadu do postoja\n3. Spravte 2 preskoky a mali by ste skončiť v opačnom garde\n4. Kopnite druhé strihnuté koleno koleno (znova sa odrážate z vašej zadnej nohy)\n6. Spravte 2 preskoky a zopakujte.\n\nPri kolene majte buď ruky na hlave alebo sekajte a taktiež dbajte na to, aby preskoky boli naozaj rýchle. ","en-US":"You can do this drill either with a partner or on a bag.\n\n1. Throw a scissor knee (push off from your rear leg).\n\n2. Return your leg back into stance.\n\n3. Do 2 quick stance switches (skips) — you should now be in the opposite stance.\n\n4. Throw a scissor knee with your new rear leg (again, push off from your current back leg).\n\nDo 2 quick skips and repeat.\n\nDuring the knee, either keep your hands on your head or swing your arms. Make sure the stance switches are fast and explosive.","docId":"Strihnuté koleno + 2 preskoky.desc"},{"sk-SK":"Strihnutý predný tip mech (H)","docId":"Strihnutý predný tip mech (H)"},{"sk-SK":"Strihnutý tip je jeden z najsilnejších tipov, ktoré viete kopnúť. \n\n1. Zdvihnite vašu zadnú nohu\n2. preskočte si na druhú nohu a v tom momente kopete váš predný tip na úroveň vašej hlavy\n3. vrátite sa do postoja\n\nPamätajte, čím pomalšie to budete robiť, tým to bude náročnejšie. Skúste sa v pohybe nezastavovať.","docId":"Strihnutý predný tip mech (H).desc"},{"sk-SK":"Strihnutý predný tip na mechu","docId":"Strihnutý predný tip na mechu"},{"sk-SK":"Strihnutý tip je jeden z najsilnejších tipov, ktoré viete kopnúť. \n\n1. Zdvihnite vašu zadnú nohu\n2. preskočte si na druhú nohu a v tom momente kopete váš predný tip\n3. vrátite sa do postoja\n\nPamätajte, čím pomalšie to budete robiť, tým to bude náročnejšie. Skúste sa v pohybe nezastavovať.","docId":"Strihnutý predný tip na mechu.desc"},{"sk-SK":"Strihnutý zadný tip mech (H)","docId":"Strihnutý zadný tip mech (H)"},{"sk-SK":"Strihnutý tip je jeden z najsilnejších tipov, ktoré viete kopnúť. \n\n1. Zdvihnite vašu prednú nohu\n2. preskočte si na druhú nohu a v tom momente kopete váš zadný tip na úroveň vašej hlavy\n3. vrátite sa do postoja\n\nPamätajte, čím pomalšie to budete robiť, tým to bude náročnejšie. Skúste sa v pohybe nezastavovať.","docId":"Strihnutý zadný tip mech (H).desc"},{"sk-SK":"Strihnutý zadný tip na mechu","docId":"Strihnutý zadný tip na mechu"},{"sk-SK":"Strihnutý tip je jeden z najsilnejších tipov, ktoré viete kopnúť. \n\n1. Zdvihnite vašu prednú nohu\n2. preskočte si na druhú nohu a v tom momente kopete váš zadný tip\n3. vrátite sa do postoja\n\nPamätajte, čím pomalšie to budete robiť, tým to bude náročnejšie. Skúste sa v pohybe nezastavovať.","docId":"Strihnutý zadný tip na mechu.desc"},{"en-US":"Submit","sk-SK":"Odoslať","docId":"Submit"},{"en-US":"Subscribe","sk-SK":"Prihlásiť sa na odber","docId":"Subscribe"},{"en-US":"Subscribe to unlock the community","sk-SK":"Prihláste sa na odber a odomknite komunitu","docId":"Subscribe to unlock the community"},{"en-US":"Subscribe to view and join the community.","sk-SK":"Prihláste sa na odber a zobrazte si ho a pridajte sa ku komunite.","docId":"Subscribe to view and join the community."},{"sk-SK":"Predplatné","en-US":"Subscription","docId":"Subscription"},{"en-US":"Success is no accident. It's hard work, perseverance, learning, studying, sacrifice, and most of all, love for what you are doing.","sk-SK":"Úspech nie je náhoda. Je to tvrdá práca, vytrvalosť, učenie sa, obeta a predovšetkým láska k tomu, čo robíš.","docId":"Success is no accident. It's hard work, perseverance, learning, studying, sacrifice, and most of all, love for what you are doing."},{"en-US":"Suggested Next","sk-SK":"Navrhované Ďalej","docId":"Suggested Next"},{"en-US":"Supine Hamstring Stretch","sk-SK":"Hamstring strečing s pätou do stropu","docId":"Supine Hamstring Stretch"},{"en-US":"Supine Rotated Glute Stretch","sk-SK":"Rotovaný glute strečing","docId":"Supine Rotated Glute Stretch"},{"en-US":"Support & Policies","sk-SK":"Podpora a zásady","docId":"Support & Policies"},{"sk-SK":"Pot je len plačúci tuk. ","en-US":"Sweat is just fat crying.","docId":"Sweat is just fat crying."},{"sk-SK":"Pracuj na sebe teraz, zažiar neskôr.","en-US":"Sweat now, shine later.","docId":"Sweat now, shine later."},{"sk-SK":"Švihanie dozadu","en-US":"Swinging back","docId":"Swinging back"},{"sk-SK":"Otočte sa čelom ku stene a držte sa jej. Dajte najprv jednu nohu dopredu a potom švihnite dozadu. Snažte sa čo najmenej hýbať trupom. Začnite s menším rozsahom a postupne švihajte viac a viac. Noha, na ktorej stojíte, je celým chodidlom na zemi. ","en-US":"Face the wall and hold onto it. First, step one leg forward and then swing it back. Try to move your torso as little as possible. Start with a smaller range and gradually increase the swing. The foot you are standing on should remain flat on the ground throughout.","docId":"Swinging back.desc"},{"en-US":"Swinging foot facing the wall","sk-SK":"Švihanie nohou špička dopredu","docId":"Swinging foot facing the wall"},{"sk-SK":"Otočte sa čelom ku stene a držte sa jej. Švihajte jednou nohou doboku tak, aby ste vytáčali špičku smerom do steny pred vami. Noha, na ktorej stojíte je celým chodidlo na zemi. ","en-US":"Face the wall and hold onto it. Swing one leg to the side, turning the toe towards the wall in front of you. The foot you are standing on should remain flat on the ground.","docId":"Swinging foot facing the wall.desc"},{"sk-SK":"Švihanie špička do stropu","en-US":"Swinging foot to ceiling","docId":"Swinging foot to ceiling"},{"sk-SK":"Otočte sa čelom ku stene a držte sa jej. Švihajte jednou nohou doboku tak, aby ste vytáčali špičku smerom do stropu. Noha, na ktorej stojíte je celým chodidlo na zemi.  ","en-US":"Face the wall and hold onto it. Swing one leg to the side, rotating the toe upwards towards the ceiling. The foot you are standing on should remain flat on the ground.","docId":"Swinging foot to ceiling.desc"},{"en-US":"Swinging legs while lying","sk-SK":"Rozštep - nohy dozadu","docId":"Swinging legs while lying"},{"sk-SK":"Ľahnite si na chrbát, švihnite nohami a presuňte nohy za hlavu. \nOdtiaľ sa odrazte dopredu, dajte nohy čo najviac od seba a pritiahnite sa do stredu. \nopakujte","en-US":"Lie on your back, swing your legs and move them over your head.\nFrom there, push forward, spread your legs as much as possible, and pull yourself to the center.\nRepeat.","docId":"Swinging legs while lying.desc"},{"en-US":"none","sk-SK":"žiadne","docId":"Swinging legs while lying.props"},{"en-US":"Save it for later!","sk-SK":"Nezabudni si tento cvik uložiť!","docId":"Swinging legs while lying.quote"},{"en-US":"Switching stances with arms","sk-SK":"Preskakovanie v postoji","docId":"Switching stances with arms"},{"sk-SK":"Začnite vo svojom postoji a zdvihnite opačnú ruku. Ak máte pravú nohu vpredu, zdvihnite ľavú ruku. Potom zmeňte postoj a zdvihnite druhú ruku.","en-US":"Začnite vo svojom postoji a zdvihnite opačnú ruku. Ak máte pravú nohu vpredu, zdvihnite ľavú ruku. Potom zmeňte postoj a zdvihnite druhú ruku.","docId":"Switching stances with arms.desc"},{"en-US":"Switching stances with punches","sk-SK":"Preskakovanie s direktami","docId":"Switching stances with punches"},{"en-US":"Start in your stance and throw rear streight punch. If your right leg is in the front, throw your left punch. The other arm is protecting the head. Then, switch the stance and throw the other punch.","sk-SK":"Dajte sa do svojho postoja. Ruky držte na hlave. Udrite váš zadný direkt. \nNásledne si preskočte do druhého postoja a udrite druhý direkt. \nPotom opakujte. Vždy vracajte ruky na hlavu. ","docId":"Switching stances with punches.desc"},{"en-US":"System","sk-SK":"Systém","docId":"System"},{"sk-SK":"Sólo tréning","en-US":"Solo training","docId":"Sólo tréning"},{"sk-SK":"TB 2ka ducking zadný hák","en-US":"SB Jab+ cross + ducking + hook","docId":"TB 2ka ducking zadný hák"},{"sk-SK":"Postavte sa do postoja. \n\n1. Udrite predný  a zadný direkt\n2. následne na to spravte ducking (prejdete do mierneho podrepu a vymeníte si pozíciu ramiena bedier tak, že po duckingu musíte mať zadné bedro a rameno viac vpredu. Vaša hlava pri duckingu opisuje písmeno U)\n3. udrite zadný hák\n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY.","en-US":"Get into your stance.\n\n1. Throw a jab followed by a cross.\n\n2. Then perform a ducking (drop into a slight squat, switching the position of your shoulders and hips so that after the ducking, your rear hip and shoulder are more forward. Your head should trace a \"U\" shape during the ducking).\n\n3. Throw a rear hook.\n\nIf you need a breakdown of the technique, you'll find HOW TO in the MENU.","docId":"TB 2ka ducking zadný hák.desc"},{"sk-SK":"TB 2ka úhyb zadná + predný hák","en-US":"SB 2combo + slip + cross+ hook","docId":"TB 2ka úhyb zadná + predný hák"},{"sk-SK":"Postavte sa do postoja.\n1. Udrite predný direkt a zadný direkt. Udierajte na vystreté ruky \n2. Pridajte úhyb (ukážete vašu prednú lopatku)\n3. Udrite zadný direkt \n4. a zakončite to predným hákom. \n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY.","en-US":"Stand in your stance.\n\n1. Throw a front straight punch and a rear straight punch. Extend your arms fully when striking.\n\n2. Add a slip (show your front shoulder blade).\n\n3. Throw a rear straight punch.\n\n4. Finish with a front hook.\n\nIf you need an explanation of the technique, you can find \"HOW TO\" guides in the MENU.","docId":"TB 2ka úhyb zadná + predný hák.desc"},{"sk-SK":"TB 2ka úhyb zadná+predné kolen","en-US":"SH 2combo + slip + cross +knee","docId":"TB 2ka úhyb zadná+predné kolen"},{"sk-SK":"Postavte sa do postoja. \n\n1. udrite predný a zadný direkt\n2. následne na to spravte úhyb (ukážete vaše predné rameno- tým si znova nabijete bedro na váš zadný direkt) \n3. udrite zadný direkt\n4. zakončite to predným kolenom, pred ktorým si ešte musíte preskočiť (nezabudnite sekať rukami, snažte sa ísť stojnou nohou na špičku a kopať ostré koleno- lýtko čo najviac spojené so zadným stehnom). \n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY","en-US":"Get into your stance.\n\n1. Throw a jab followed by a cross.\n\n2. Then slip (show your lead shoulder, which reloads your hip for the rear cross).\n\n3. Throw a rear cross.\n\n4. Finish with a lead knee strike, but first perform a quick skip (don’t forget to swing with your hands, lift onto the ball of your standing foot, and aim for a sharp knee – keep your calf as close to your rear thigh as possible).\n\nIf you need a breakdown of the technique, you'll find HOW TO in the MENU.","docId":"TB 2ka úhyb zadná+predné kolen.desc"},{"sk-SK":"TB Dvojka + predné koleno","en-US":"SB 2combo + front knee","docId":"TB Dvojka + predné koleno"},{"sk-SK":"Postavte sa do postoja. \n\n1. udrite predný a zadný direkt\n4. kopnite predné kolenom, pred ktorým si ešte musíte preskočiť (nezabudnite sekať rukami, snažte sa ísť stojnou nohou na špičku a kopať ostré koleno- lýtko čo najviac spojené so zadným stehnom). \n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY.","en-US":"Get into your stance.\n\n1. Throw a jab followed by a cross.\n2. Then throw a lead knee strike, but first perform a quick skip (don’t forget to chop with your hands, lift onto the ball of your standing foot, and aim for a sharp knee – keep your calf as close to your rear thigh as possible).\n\nIf you need a breakdown of the technique, you'll find TUTORIALS in the MENU.","docId":"TB Dvojka + predné koleno.desc"},{"sk-SK":"TB Predná úhyb 2ka","en-US":"SB Jab + slip + 2combo","docId":"TB Predná úhyb 2ka"},{"sk-SK":"Postavte sa do postoja. \n\n1. Udrite predný direkt\n2. následne na to spravte úhyb (ukážete vaše zadné rameno- tým si znova nabijete bedro na váš predný direkt) \n3. udrite predný  a zadný direkt\n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY.","en-US":"Get into your stance.\n\n1. Throw a jab.\n2. Immediately slip (show your rear shoulder, which reloads your hip for the next jab).\n3. Throw a jab followed by a cross.\n\n\nIf you need a breakdown of the technique, you'll find HOW TO in the MENU.","docId":"TB Predná úhyb 2ka.desc"},{"sk-SK":"TB Predná úhyb dvojka p.koleno","en-US":"SB Jab + slip + 2combo + knee","docId":"TB Predná úhyb dvojka p.koleno"},{"sk-SK":"Postavte sa do postoja. \n\n1. Udrite predný direkt\n2. následne na to spravte úhyb (ukážete vaše zadné rameno- tým si znova nabijete bedro na váš predný direkt) \n3. udrite predný zadný direkt\n4. po tomto všetkom to ešte zakončite predným kolenom, pred ktorým si ešte musíte preskočiť (nezabudnite sekať rukami, snažte sa ísť stojnou nohou na špičku a kopať ostré koleno- lýtko čo najviac spojené so zadným stehnom). \n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY.","en-US":"Get into your stance.\n\n1. Throw a jab.\n2. Immediately slip (show your rear shoulder, which reloads your hip for the next jab).\n3. Throw a jab-cross combo.\n4. Finish with a lead knee strike, but first perform a quick skip (don’t forget to chop with your hands, lift onto the ball of your standing foot, and aim for a sharp knee – keep your calf as close to your rear thigh as possible).\n\nIf you need a breakdown of the technique, you'll find HOW TO in the MENU.","docId":"TB Predná úhyb dvojka p.koleno.desc"},{"sk-SK":"TB Predná úhyb predná bez pauz","en-US":"SB Jab and slip without break","docId":"TB Predná úhyb predná bez pauz"},{"sk-SK":"Dajte sa do postoja. \nUdierajte predný direkt, následne na to spravte úhyb (ukážete vaše zadné rameno- tým si znova nabijete bedro na váš predný direkt) a znova udriete predný direkt. Udierate celé kolo bez pauzy. \n\nDirekty udierajte päsťou, ruku pri nich vystierate a po údere vraciate na hlavu. \n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY.","en-US":"Get into your stance.\n\nThrow a jab, then immediately slip (show your rear shoulder, which reloads your hip for the next jab) and throw another jab. Keep punching the entire round without a break.\n\nPunch with your fist, extend your arm with each jab, and bring your hand back to your head after the punch.\n\nIf you need a breakdown of the technique, you'll find HOW TO in the MENU.","docId":"TB Predná úhyb predná bez pauz.desc"},{"sk-SK":"TB Predná, p. zdvihák, p. hák","en-US":"SB Jab + lead uppercut + hook","docId":"TB Predná, p. zdvihák, p. hák"},{"sk-SK":"Postavte sa do postoja. \n\n1. udrite predný direkt\n2. potom predný zdvihák\n3. zakončite to predným hákom. \n\nKeďže udierate všetko z prednej ruky, myslite na to, aby ste si pred každým úderom nabili vaše predné bedro. Neudierajte len rukou ale využívajte silu celého tela.\n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY","en-US":"Get into your stance.\n\n1. Throw a jab.\n2. Then a lead uppercut.\n3. Finish with a lead hook.\n\nSince all punches are from your lead hand, remember to reload your lead hip before each strike. Don’t just punch with your arm—use the power of your whole body.\n\nIf you need a breakdown of the technique, you'll find HOW TO in the MENU.","docId":"TB Predná, p. zdvihák, p. hák.desc"},{"sk-SK":"TB Predný direkt +zadné koleno","en-US":"SB Jab + knee","docId":"TB Predný direkt +zadné koleno"},{"sk-SK":"Postavte sa do postoja. \n\n1. udrite predný direkt\n2. zakončite to zadným kolenom (nezabudnite sekať rukami, snažte sa ísť stojnou nohou na špičku a kopať ostré koleno- lýtko čo najviac spojené so zadným stehnom). \n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY","en-US":"Get into your stance.\n\n1. Throw a jab.\n2. Finish with a rear knee strike (don’t forget to swing with your hands, lift onto the ball of your standing foot, and aim for a sharp knee – keep your calf as close to your rear thigh as possible).\n\nIf you need a breakdown of the technique, you'll find HOW TO in the MENU.","docId":"TB Predný direkt +zadné koleno.desc"},{"sk-SK":"TB Zadný direkt + hák + zadná","en-US":"SB cross + lead hook + cross","docId":"TB Zadný direkt + hák + zadná"},{"sk-SK":"Postavte sa do postoja. \n\n1. udrite zadný direkt\n2. následne na to udrite predný hák \n3. zakončite to zadným direktom \n \n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY.","en-US":"Get into your stance.\n\n1. Throw a cross.\n2. Follow with a lead hook.\n3. Finish with another cross.\n\nIf you need a breakdown of the technique, you'll find TUTORIALS in the MENU.","docId":"TB Zadný direkt + hák + zadná.desc"},{"sk-SK":"TB dvojka + ducking","en-US":"SB Jab + cross + ducking","docId":"TB dvojka + ducking"},{"sk-SK":"Postavte sa do postoja. \n\n1. Udrite predný  a zadný direkt\n2. následne na to spravte ducking (prejdete do mierneho podrepu a vymeníte si pozíciu ramiena bedier tak, že po duckingu musíte mať zadné bedro a rameno viac vpredu. Vaša hlava pri duckingu opisuje písmeno U)\n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY.","en-US":"Get into your stance.\n\n1. Throw a jab followed by a cross.\n\n2. Then perform a ducking (drop into a slight squat, switching the position of your shoulders and hips so that after the ducking, your rear hip and shoulder are more forward. Your head should trace a \"U\" shape during the movement).\n\nIf you need a breakdown of the technique, you'll find HOW TO in the MENU.","docId":"TB dvojka + ducking.desc"},{"sk-SK":"TB predná uhyb trojka","en-US":"SB Jab + slip + 3punch combo","docId":"TB predná uhyb trojka"},{"sk-SK":"Ako udrieť túto kombináciu? \n1. predný direkt\n2. úhyb (navážite sa na vašu prednú nohu a vytočíte rameno)\n3. 3ka - predný direkt zadný direkt a predný hák\n\nAk vám pôjde sekvencia úderov, pridajte vytáčanie bedier a pracujte celým telom. \n\nVydychujte do každého jedného úderu. \n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY.","en-US":"How to throw this combination:\n\n1. Jab\n2. Slip (lean onto your front foot and rotate your shoulder)\n3. 3-punch combo – jab, cross, and lead hook\nOnce the sequence of punches flows, add hip rotation and engage your whole body.\n\nExhale with every punch.\n\nIf you need a breakdown of the technique, you'll find HOW TO... in the MENU.","docId":"TB predná uhyb trojka.desc"},{"sk-SK":"TB predná zadná ducking 2 háky","en-US":"SB 2combo + ducking + 2 hooks","docId":"TB predná zadná ducking 2 háky"},{"sk-SK":"Postavte sa do postoja. \n\n1. Udrite predný  a zadný direkt\n2. následne na to spravte ducking (prejdete do mierneho podrepu a vymeníte si pozíciu ramiena bedier tak, že po duckingu musíte mať zadné bedro a rameno viac vpredu. Vaša hlava pri duckingu opisuje písmeno U)\n3. udrite zadný a predný hák\n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY.","en-US":"Get into your stance.\n\n1. Throw a jab followed by a cross.\n2. Then perform a duck (drop into a slight squat, switching the position of your shoulders and hips so that after the duck, your rear hip and shoulder are more forward. Your head should trace a \"U\" shape during the duck).\n3. Throw a rear hook followed by a lead hook.\n\n\nIf you need a breakdown of the technique, you'll find HOW TO in the MENU.","docId":"TB predná zadná ducking 2 háky.desc"},{"sk-SK":"TB predná zadná úhyb zadná","en-US":"SB 2combo + slip + cross","docId":"TB predná zadná úhyb zadná"},{"sk-SK":"Postavte sa do postoja. \n\n1. udrite predný a zadný direkt\n2. následne na to spravte úhyb (ukážete vaše predné rameno- tým si znova nabijete bedro na váš zadný direkt) \n3. udrite zadný direkt\n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY","en-US":"Get into your stance.\n\n1. Throw a jab followed by a cross.\n\n2. Then slip (show your lead shoulder, which reloads your hip for the rear cross).\n\n3. Throw a rear cross.\n\nIf you need a breakdown of the technique, you'll find HOW TO in the MENU.","docId":"TB predná zadná úhyb zadná.desc"},{"sk-SK":"TB predný direkt ducking hák","en-US":"SB Jab + ducking + hook","docId":"TB predný direkt ducking hák"},{"sk-SK":"Postavte sa do postoja.\n1. Udrite predný direkt \n2. Spravte ducking (vaša hlava opisuje písmeno U)\n3. Udrite predný hák\n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY.","en-US":"Stand in your stance.\n\n1. Throw a jab.\n2. Perform a ducking motion (your head moves in a U-shape).\n3. Throw a front hook.\n\nIf you need an explanation of the technique, you can find \"HOW TO\" guides in the MENU.","docId":"TB predný direkt ducking hák.desc"},{"sk-SK":"TB predný hák + zadné koleno","en-US":"SB Lead hook + knee","docId":"TB predný hák + zadné koleno"},{"sk-SK":"Postavte sa do postoja. \n\n1. udrite predný hák\n2. zakončite to zadným kolenom (nezabudnite sekať rukami, snažte sa ísť stojnou nohou na špičku a kopať ostré koleno- lýtko čo najviac spojené so zadným stehnom). \n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY","en-US":"Get into your stance.\n\n1. Throw a lead hook.\n\n2. Finish with a rear knee strike (don’t forget to swing with your hands, lift onto the ball of your standing foot, and aim for a sharp knee – keep your calf as close to your rear thigh as possible).\n\nIf you need a breakdown of the technique, you'll find HOW TO in the MENU.","docId":"TB predný hák + zadné koleno.desc"},{"sk-SK":"TB predný hák ducking hák","en-US":"SB Lead hook + ducking + hook","docId":"TB predný hák ducking hák"},{"sk-SK":"Postavte sa do postoja. \n\n1. udrite predný hák\n\n2. následne na to spravte ducking (prejdete do mierneho podrepu a vymeníte si pozíciu ramiena bedier tak, že po duckingu musíte mať zadné bedro a rameno viac vpredu. Vaša hlava pri duckingu opisuje písmeno U)\n\n3. zakončite to predným hákom\n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY","en-US":"Get into your stance.\n\n1. Throw a lead hook.\n\n2. Then perform a ducking (drop into a slight squat, switching the position of your shoulders and hips so that after the ducking, your rear hip and shoulder are more forward. Your head should trace a \"U\" shape during the movement).\n\n3. Finish with another lead hook.\n\nIf you need a breakdown of the technique, you'll find HOW TO in the MENU.","docId":"TB predný hák ducking hák.desc"},{"sk-SK":"TB predný hák, zadná, hák","en-US":"SB lead hook + cross + hook","docId":"TB predný hák, zadná, hák"},{"sk-SK":"Postavte sa do postoja. \n\n1. udrite predný hák\n2. následne udrite zadný direkt\n3. a zakončite to predným hákom\n\nHáky udierajte po oblúku a direkty po priamke. Každý úder musí začínať aj končiť od vašej hlavy. Využívajte aj prácu nôh a bedier.\n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY","en-US":"Get into your stance.\n\n1. Throw a lead hook.\n\n2. Follow with a rear cross.\n\n3. Finish with another lead hook.\n\nThrow your hooks in an arc and your crosses in a straight line. Every punch should start and return to your head. Make sure to engage your feet and hips for power.\n\nIf you need a breakdown of the technique, you'll find HOW TO in the MENU.","docId":"TB predný hák, zadná, hák.desc"},{"sk-SK":"TB predný tip - brucho","en-US":"SB Front teep (belly)","docId":"TB predný tip - brucho"},{"sk-SK":"Postavte sa do postoja.\n\nKopnite predný tip- zdvihnite vašu prednú nohu, kopnite pred seba na úroveň vášho brucha a vráťte nohu na miesto tak, aby ste znova skončili v postoji. \n\nKopte poduštičkami na chodidle, nie prstami.\n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY.","en-US":"Stand in your stance.\n\nKick with a front teep—lift your front leg, kick forward at the level of your abdomen, and return your foot back to its starting position so that you end up in your stance again. Kick using the ball of your foot, not your toes.\n\nIf you need an explanation of the technique, you can find \"HOW TO\" guides in the MENU.","docId":"TB predný tip - brucho.desc"},{"sk-SK":"TB predný tip - hlava","en-US":"SB front teep (head)","docId":"TB predný tip - hlava"},{"sk-SK":"Postavte sa do postoja.\n\nKopnite predný tip- zdvihnite vašu prednú nohu, kopnite pred seba na úroveň vašej hlavy a vráťte nohu na miesto tak, aby ste znova skončili v postoji. \nKopte poduštičkami na chodidle, nie prstami. \nPri kopaní na úroveň hlavy využite zaklonenie v chrbte. \n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY.","en-US":"Stand in your stance.\n\nKick with a front teep—lift your front leg, kick forward at the level of your head, and return your foot back to its starting position so that you end up in your stance again. Kick using the ball of your foot, not your toes. When kicking at head level, use a backward lean with your upper body.\n\nIf you need an explanation of the technique, you can find \"HOW TO\" guides in the MENU.","docId":"TB predný tip - hlava.desc"},{"sk-SK":"TB predný zdvihák + koleno","en-US":"SB Lead uppercut + knee","docId":"TB predný zdvihák + koleno"},{"sk-SK":"Postavte sa do postoja. \n\n1. udrite predný zdvihák\n2. kopnite zadné koleno (nezabudnite sekať rukami, snažte sa ísť stojnou nohou na špičku a kopať ostré koleno- lýtko čo najviac spojené so zadným stehnom).  \n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY.","en-US":"Stand in your stance.\n\n1. Throw a front uppercut.\n2. Kick with the rear knee (don’t forget to swing with your arms, try to get onto the ball of your standing foot, and aim for a sharp knee—keeping the calf as close as possible to the back of your thigh).\n\nIf you need an explanation of the technique, you can find \"HOW TO\" guides in the MENU.","docId":"TB predný zdvihák + koleno.desc"},{"sk-SK":"TB tipy do brucha","en-US":"SB teeps (belly)","docId":"TB tipy do brucha"},{"sk-SK":"Postavte s nohami vedľa seba.  \n\n1. Kopnite predný tip- zdvihnite vašu prednú nohu, kopnite pred seba na úroveň vášho brucha a vráťte nohu na miesto. \n2. Kopnite zadný tip - zdvihnite vašu zadnú nohu. \n\nKopte poduštičkami na chodidle, nie prstami. \n\n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY.","en-US":"Stand with your feet together.\n\n1. Kick with a front teep—lift your front leg, kick forward at the level of your abdomen, and return your foot back to its starting position.\n2. Kick with a rear teep—lift your rear leg.\n\nKick using the ball of your foot, not your toes.\n\nIf you need an explanation of the technique, you can find \"HOW TO\" guides in the MENU.","docId":"TB tipy do brucha.desc"},{"sk-SK":"TB tipy do hlavy","en-US":"SB teeps (head)","docId":"TB tipy do hlavy"},{"sk-SK":"Postavte s nohami vedľa seba.  \n\n1. Kopnite predný tip- zdvihnite vašu prednú nohu, kopnite pred seba na úroveň vašej hlavy a vráťte nohu na miesto. \n2. Kopnite zadný tip - zdvihnite vašu zadnú nohu. \n\nKopte poduštičkami na chodidle, nie prstami. \nPri kopaní na úroveň hlavy využite zaklonenie v chrbte. \n\n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY.","en-US":"Stand with your feet together.\n\n1. Kick with a front teep—lift your front leg, kick forward at the level of your head, and return your foot back to its starting position.\n\n2. Kick with a rear teep—lift your rear leg.\n\nKick using the ball of your foot, not your toes. \nWhen kicking at head level, use a backward lean with your upper body.\n\nIf you need an explanation of the technique, you can find \"HOW TO\" guides in the MENU.","docId":"TB tipy do hlavy.desc"},{"sk-SK":"TB zadná + predné koleno","en-US":"SB cross + lead knee","docId":"TB zadná + predné koleno"},{"sk-SK":"Postavte sa do postoja. \n\n1. udrite zadný direkt\n2. kopnite predné kolenom, pred ktorým si ešte musíte preskočiť (nezabudnite sekať rukami, snažte sa ísť stojnou nohou na špičku a kopať ostré koleno- lýtko čo najviac spojené so zadným stehnom). \n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY.","en-US":"Get into your stance.\n\n1. Throw a rear cross.\n\n2. Follow with a lead knee strike, but first perform a quick skip (don’t forget to swing with your hands, lift onto the ball of your standing foot, and aim for a sharp knee – keeping your calf as close to your rear thigh as possible).\n\nIf you need a breakdown of the technique, you'll find HOW TO in the MENU.","docId":"TB zadná + predné koleno.desc"},{"sk-SK":"TB zadná úhyb zadná bez pauzy","en-US":"SB cross + slip no break","docId":"TB zadná úhyb zadná bez pauzy"},{"sk-SK":"Dajte sa do postoja. \n\n1. Udrite zadný direkt\n\n2.  následne na to spravte úhyb (ukážete vaše predné rameno- tým si znova nabijete bedro na váš zadný direkt)\n\n3. znova udriete zadný direkt. \nUdierate celé kolo bez pauzy. \n\nDirekty udierajte päsťou, ruku pri nich vystierate a po údere vraciate na hlavu. \n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY.","en-US":"Get into your stance.\n\n1. Throw a rear cross.\n\n2. Then slip (show your lead shoulder, which reloads your hip for the next rear cross).\n\n3. Throw another rear cross.\n\nContinue punching for the whole round without a break.\n\nPunch with your fist, fully extend your arm, and bring your hand back to your head after each strike.\n\nIf you need a breakdown of the technique, you'll find HOW TO in the MENU.","docId":"TB zadná úhyb zadná bez pauzy.desc"},{"sk-SK":"TB zadná úhyb zadná s pauzou","en-US":"SB cross + slip with break","docId":"TB zadná úhyb zadná s pauzou"},{"sk-SK":"Dajte sa do postoja. \n\n1. Udrite zadný direkt\n\n2.  následne na to spravte úhyb (ukážete vaše predné rameno- tým si znova nabijete bedro na váš zadný direkt)\n\n3. znova udriete zadný direkt. \nNasleduje kratšia pauza.\n\nDirekty udierajte päsťou, ruku pri nich vystierate a po údere vraciate na hlavu. \n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY.","en-US":"Get into your stance.\n\n1. Throw a rear cross.\n\n2. Then slip (show your lead shoulder, which reloads your hip for the next rear cross).\n\n3. Throw another rear cross.\nTake a short break afterward.\n\nPunch with your fist, fully extend your arm, and bring your hand back to your head after each strike.\n\nIf you need a breakdown of the technique, you'll find HOW TO in the MENU.","docId":"TB zadná úhyb zadná s pauzou.desc"},{"sk-SK":"TB zadný hák + predné koleno","en-US":"SB rear hook + knee","docId":"TB zadný hák + predné koleno"},{"sk-SK":"Postavte sa do postoja. \n\n1. udrite zadný hák \n2. kopnite predné kolenom, pred ktorým si ešte musíte preskočiť (nezabudnite sekať rukami, snažte sa ísť stojnou nohou na špičku a kopať ostré koleno- lýtko čo najviac spojené so zadným stehnom). \n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY.","en-US":"Stand in your stance.\n\n1. Throw a rear hook.\n\n2. Kick with the front knee, but first, make sure to do a quick hop (don’t forget to swing with your arms, try to get onto the ball of your standing foot, and aim for a sharp knee—keeping the calf as close as possible to the back of your thigh).\n\nIf you need an explanation of the technique, you can find \"HOW TO\" guides in the MENU.","docId":"TB zadný hák + predné koleno.desc"},{"sk-SK":"TB zadný tip - hlava","en-US":"SB Rear teep (head)","docId":"TB zadný tip - hlava"},{"sk-SK":"Postavte sa do postoja.\n\nKopnite zadný tip- zdvihnite vašu zadnú nohu, kopnite pred seba na úroveň vašej hlavy a vráťte nohu na miesto tak, aby ste znova skončili v postoji. \nKopte poduštičkami na chodidle, nie prstami. \nPri kopaní na úroveň hlavy využite zaklonenie v chrbte. \n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY.","en-US":"Stand in your stance.\n\nKick with a rear teep—lift your rear leg, kick forward at the level of your head, and return your foot back to its starting position so that you end up in your stance again. Kick using the ball of your foot, not your toes. When kicking at head level, use a backward lean with your upper body.\n\nIf you need an explanation of the technique, you can find \"HOW TO\" guides in the MENU.","docId":"TB zadný tip - hlava.desc"},{"sk-SK":"TB zadný tip- brucho","en-US":"SB Rear teep (belly)","docId":"TB zadný tip- brucho"},{"sk-SK":"Postavte sa do postoja.\n\nKopnite zadný tip- zdvihnite vašu zadnú nohu, kopnite pred seba na úroveň vášho brucha a vráťte nohu na miesto tak, aby ste znova skončili v postoji. Kopte poduštičkami na chodidle, nie prstami.\n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY.","en-US":"Stand in your stance.\n\nKick with a rear teep—lift your rear leg, kick forward at the level of your abdomen, and return your foot back to its starting position so that you end up in your stance again. \nKick using the ball of your foot, not your toes.\n\nIf you need an explanation of the technique, you can find \"HOW TO\" guides in the MENU.","docId":"TB zadný tip- brucho.desc"},{"sk-SK":"TB zadný zdvihák predné koleno","en-US":"SB rear uppercut + knee","docId":"TB zadný zdvihák predné koleno"},{"sk-SK":"Postavte sa do postoja. \n\n1. udrite zadný zdvihák\n2. kopnite predné kolenom, pred ktorým si ešte musíte preskočiť (nezabudnite sekať rukami, snažte sa ísť stojnou nohou na špičku a kopať ostré koleno- lýtko čo najviac spojené so zadným stehnom). \n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY.","en-US":"Stand in your stance.\n\n1. Strike with a rear uppercut.\n\n2. Kick with the front knee, but first, make sure to do a quick hop (don’t forget to swing with your arms, try to get onto the ball of your standing foot, and aim for a sharp knee—keeping the calf as close as possible to the back of your thigh).\n\nIf you need an explanation of the technique, you can find \"HOW TO\" guides in the MENU.","docId":"TB zadný zdvihák predné koleno.desc"},{"sk-SK":"všeobecné podmienky","en-US":"TERMS AND CONDITIONS","docId":"TERMS AND CONDITIONS"},{"en-US":"Mačka","sk-SK":"Mačka","docId":"THE CAT"},{"sk-SK":"CELKOVÝ POČET LEKCIÍ ","en-US":"TOTAL SESSIONS","docId":"TOTAL SESSIONS"},{"sk-SK":"CELKOVÝ ČAS","en-US":"TOTAL TIME","docId":"TOTAL TIME"},{"sk-SK":"CELKOVÝ \\nPOČET LEKCIÍ ","en-US":"TOTAL\\nSESSIONS","docId":"TOTAL\\nSESSIONS"},{"sk-SK":"CELKOVÝ \\nČAS","en-US":"TOTAL\\nTIME","docId":"TOTAL\\nTIME"},{"en-US":"Take care of your body; it's the only place you have to live.","sk-SK":"Staraj sa o svoje telo; je to jediné miesto, kde musíš žiť.","docId":"Take care of your body; it's the only place you have to live."},{"en-US":"Target area","sk-SK":"Cieľová oblasť","docId":"Target area"},{"sk-SK":"Teep Mastery: Objav všetky variácie tipov!","docId":"Teep Mastery: Objav všetky variácie tipov!"},{"sk-SK":"Koľko variácií tipov existuje? Poďme sa na ne pozrieť v tomto drile. Čo k tomu potrebuješ? Stačí ti mech a trošku energie :). \n\nA nezabúdaj, ak by si si chcel/a zopakovať techniku, nájdi si v menu TUTORIÁLY.","docId":"Teep Mastery: Objav všetky variácie tipov!.desc"},{"sk-SK":"mech","docId":"Teep Mastery: Objav všetky variácie tipov!.props"},{"sk-SK":"Klobúčik dole :)","docId":"Teep Mastery: Objav všetky variácie tipov!.quote"},{"en-US":"Teeps + Boxing + Abs","sk-SK":"Tipy + Box + Brucho","docId":"Teeps + Boxing + Abs"},{"en-US":"You can never have enough kicks, and that applies to this workout as well. This time, we’re focusing on teeps. First and foremost, pay attention to your technique, then you can increase your speed.","sk-SK":"Kopania nie je nikdy dosť a to platí aj v tomto workoute. Tentoraz sa sústredime na tipy. V prvom rade dbajte na techniku, následne na to môžete pridať na rýchlosti. ","docId":"Teeps + Boxing + Abs.desc"},{"en-US":"none","sk-SK":"žiadne","docId":"Teeps + Boxing + Abs.props"},{"en-US":"Don´t forget to drink water today!","sk-SK":"Nezabudnite piť dostatok vody!","docId":"Teeps + Boxing + Abs.quote"},{"sk-SK":"Podmienky","en-US":"Terms","docId":"Terms"},{"en-US":"Terms and Conditions","sk-SK":"Zmluvné podmienky","docId":"Terms and Conditions"},{"sk-SK":"Podmienky používania","en-US":"Terms of Use","docId":"Terms of Use"},{"sk-SK":"Podmienky používania","en-US":"Terms of use","docId":"Terms of use"},{"sk-SK":"Thajský box","en-US":"Muaythai","docId":"Thajský box"},{"en-US":"Thanks for sharing your thoughts with us.","sk-SK":"Ďakujeme, že ste sa s nami podelili o svoje myšlienky.","docId":"Thanks for sharing your thoughts with us."},{"en-US":"Thanks — this post has been reported.","sk-SK":"Ďakujem – tento príspevok bol nahlásený.","docId":"Thanks — this post has been reported."},{"en-US":"That community does not exist","sk-SK":"Tá komunita neexistuje","docId":"That community does not exist"},{"en-US":"That community is already redeemed","sk-SK":"Táto komunita je už vykúpená","docId":"That community is already redeemed"},{"en-US":"That community is no longer active","sk-SK":"Táto komunita už nie je aktívna","docId":"That community is no longer active"},{"en-US":"The Cat","sk-SK":"Mačka","docId":"The Cat"},{"en-US":"Sit on your heels with your hands in front of you on the floor, spread out in front of you.\n\nOn the exhale, start slowly bending the upper part of your body forward, as if you were trying to touch your forehead to the ground. Your hands should still be in front of you.\n\nThen, on the inhale, straighten your arms, allowing you to arch your back.\n\nThen, on the exhale, slowly return to the starting position with your buttocks on your heels and your arms spread out in front of you.\n\nRepeat several times, synchronizing the movements with your breathing.","sk-SK":"Sadnite si na svoje päty s rukami pred sebou na zemi, rozopretými pred seba.\n\nPri výdychu začnite pomaly skláňať hornú časť tela dopredu, ako by ste sa snažili dotknúť čela zeme. Ruky by mali byť stále pred vami.\n\nPotom, pri nádychu, vystrite ruky, čo vám umožní ohnúť chrbát. \n\nPotom, pri výdychu, pomaly sa vráťte späť do východiskovej pozície so sedacími svalmi na pätoch a rukami rozopretými pred sebou.\n\nOpakujte niekoľkokrát, synchronizujúc pohyby s dýchaním.","docId":"The Cat.desc"},{"en-US":"none","sk-SK":"žiadne","docId":"The Cat.props"},{"en-US":"Don't forget to do dynamic stretching before every training session.","sk-SK":"Nezabudni na dynamický strečing pred každým tréningom.","docId":"The Cat.quote"},{"en-US":"The URL you entered is blacklisted and cannot be used.","sk-SK":"Adresa URL, ktorú ste zadali, je na čiernej listine a nemožno ju použiť.","docId":"The URL you entered is blacklisted and cannot be used."},{"en-US":"The best project you'll ever work on is you.","sk-SK":"Najlepší projekt, na ktorom kedy budeš pracovať, si ty sám/sama.","docId":"The best project you'll ever work on is you."},{"sk-SK":"Telo dosiahne toho, čo si myseľ zaumieni. ","en-US":"The body achieves what the mind believes.","docId":"The body achieves what the mind believes."},{"en-US":"The cat","sk-SK":"Mačka","docId":"The cat"},{"en-US":"Sit on your heels with your hands in front of you on the floor, spread out in front of you.\n\nOn the exhale, start slowly bending the upper part of your body forward, as if you were trying to touch your forehead to the ground. Your hands should still be in front of you.\n\nThen, on the inhale, straighten your arms, allowing you to arch your back.\n\nThen, on the exhale, slowly return to the starting position with your buttocks on your heels and your arms spread out in front of you.\n\nRepeat several times, synchronizing the movements with your breathing.","sk-SK":"Sadnite si na svoje päty s rukami pred sebou na zemi, rozopretými pred seba.\n\nPri výdychu začnite pomaly skláňať hornú časť tela dopredu, ako by ste sa snažili dotknúť čela zeme. Ruky by mali byť stále pred vami.\n\nPotom, pri nádychu, vystrite ruky, čo vám umožní ohnúť chrbát. \n\nPotom, pri výdychu, pomaly sa vráťte späť do východiskovej pozície so sedacími svalmi na pätoch a rukami rozopretými pred sebou.\n\nOpakujte niekoľkokrát, synchronizujúc pohyby s dýchaním.","docId":"The cat.desc"},{"en-US":"The community code has been applied and redeemed successfully","sk-SK":"Kód komunity bol úspešne použitý a uplatnený","docId":"The community code has been applied and redeemed successfully"},{"sk-SK":"Najväčšie bohatstvo je zdravie.","en-US":"The greatest wealth is health.","docId":"The greatest wealth is health."},{"sk-SK":"Jediný zlý tréning je ten, ktorý sa nestal. ","en-US":"The only bad workout is the one that didn't happen.","docId":"The only bad workout is the one that didn't happen."},{"en-US":"The only limit is the one you set for yourself.","sk-SK":"Jediný limit je ten, ktorý si nastavíš sám/sama.","docId":"The only limit is the one you set for yourself."},{"en-US":"The secret to getting ahead is getting started.","sk-SK":"Úspech sa nestane, pokiaľ nespravíš prvý krok.","docId":"The secret to getting ahead is getting started."},{"en-US":"Theme","sk-SK":"Téma","docId":"Theme"},{"en-US":"This post is no longer available.","sk-SK":"Tento príspevok už nie je k dispozícii.","docId":"This post is no longer available."},{"en-US":"This type of media is not yet supported on the web version of the app","sk-SK":"Tento typ média zatiaľ nie je podporovaný vo webovej verzii aplikácie","docId":"This type of media is not yet supported on the web version of the app"},{"sk-SK":"Čas","en-US":"Time","docId":"Time"},{"sk-SK":"Tip a 3 preskoky","en-US":"Teep + 3 switches","docId":"Tip a 3 preskoky"},{"sk-SK":"Tento dril môžete robiť buď vo dvojici alebo na mechu. \n\n1. Kopnite váš  zadný tip\n2. Vráťte nohu naspäť dozadu do postoja\n3. Spravte 3 preskoky a mali by ste skončiť v opačnom garde\n4. Kopnite druhý tip (znova váš aktuálny zadný)\n5. Vráťte nohu naspäť dozadu do postoja\n6. Spravte 3 preskoky a zopakujte.\n\nPri tipe majte buď ruky na hlave alebo sekajte a taktiež dbajte na to, aby preskoky boli naozaj rýchle. ","en-US":"You can do this drill either with a partner or on a bag.\n\n1. Throw a rear teep with your current back leg.\n\n2. Bring your leg back into your stance.\n\n3. Do three quick stance switches (skips) — you should now be in the opposite stance.\n\n4. Throw a teep with your new rear leg (again, your current back leg).\n\n5. Return your leg back into stance.\n\n6. Do three quick switches and repeat.\n\nWhen throwing the teep, either keep your hands on your head or use a swinging motion — and make sure the stance switches are fast and sharp.\n\n","docId":"Tip a 3 preskoky.desc"},{"sk-SK":"Tipy na mechu","en-US":"Teeps on bag","docId":"Tipy na mechu"},{"sk-SK":"Majte nohy vedľa seba. Ruky sú na hlave. Kopnite raz jeden tip, pričom tá ruka, na ktorej strane noha kope, seká dole. Druhá je stále na hlave. To isté zopakujte s druhým tipom. \n\nTip je kop pred seba. Kopete vankúšikmi na vašom chodidle. Najprv zdvihnete koleno hore na úroveň vášho pásu a potom nohu vystriete a kopete do mechu. Následne nohu pokrčíte a vrátite ju na pôvodné miesto. \n\nKeď kopete tip do mechu snažte sa to načasovať tak, aby išiel mech k vám, nie od vás. Taktiež kop mierte na úroveň vášho brucha, presne do stredu mechu. Tým zabránite tomu, aby sa mech rozkýval. ","en-US":"Keep your feet together. Your hands are on your head. Kick one teep, with the hand on the side of the kicking leg chopping downwards. The other hand remains on the head. Repeat the same with the second teep.\n\nThe teep is the kick, which you kick forward. You kick with your foot (the part on which ladies walk while wearing heels). First, you raise your knee up to your waist level, then extend your leg and kick into the target. Then, you bend your leg and return it to its original position.\n\nWhen kicking the teep into the target, try to time it so that the target comes towards you, not away from you. Also, aim the kick at the level of your abdomen, right into the center of the target, to prevent it from swinging.","docId":"Tipy na mechu.desc"},{"sk-SK":"Pre získanie podpory, pošlite prosím e-mail na adresu mailto:@breakthroughapps.zendesk.com.","en-US":"To get support, please send an email to mailto:support@breakthroughapps.zendesk.com","docId":"To get support, please send an email to mailto:support@breakthroughapps.zendesk.com"},{"en-US":"Torzo","sk-SK":"Krúženie trupom","docId":"Torzo"},{"en-US":"Torzo circles","sk-SK":"Krúženie trupom","docId":"Torzo circles"},{"en-US":"Place your feet wider apart, circle your torso to one side, then to the other. Try to keep your back straight and always look forward at one point so you don't get dizzy.","sk-SK":"Dajte si nohy širšie od seba, krúžte trupom do jednej strany. Potom do druhej. Chrbát sa snažte udržať rovný a pozerajte sa stále dopredu na jeden bod, aby sa vám nezatočila hlava. ","docId":"Torzo circles.desc"},{"en-US":"none","sk-SK":"žiadne","docId":"Torzo circles.props"},{"en-US":"Don't forget to do dynamic stretching before every training session.","sk-SK":"Nezabudni na dynamický strečing pred každým tréningom. ","docId":"Torzo circles.quote"},{"en-US":"Total Sessions","sk-SK":"Celkový počet relácií","docId":"Total Sessions"},{"en-US":"Total Time","sk-SK":"Celkový čas","docId":"Total Time"},{"sk-SK":"Celková suma splatná dnes","en-US":"Total due today","docId":"Total due today"},{"sk-SK":"CELKOVÝ POČET LEKCIÍ ","en-US":"Total sessions","docId":"Total sessions"},{"en-US":"Train with a purpose, and the results will follow.","sk-SK":"Trénuj s cieľom a výsledky sa dostavia.","docId":"Train with a purpose, and the results will follow."},{"en-US":"Train with your sparring partner!","sk-SK":"Zatrénuj si so svojim sparingom","docId":"Train with your sparring partner!"},{"en-US":"Come train with your sparring partner! Don't forget that in partner drills, one goes for the whole round while the other makes pads, then you switch. And if you're too much of a hype machine, just do the whole thing on the bag yourself! 😏","sk-SK":"Poď si zatrénovať so svojim sparingom! Nezabudni, že pri driloch vo dvojici robí celé kolo jeden, a až potom ide druhý. A ak si moc veľký hecovač, daj to celé na mechu sám :)","docId":"Train with your sparring partner!.desc"},{"en-US":"Gloves, wraps, sparring partner, or the heavy bag ","sk-SK":"rukavice, bandáže, sparing partner alebo mech","docId":"Train with your sparring partner!.props"},{"en-US":"Awesome, another session in the books!💪🔥","sk-SK":"Super, ďalší tréning odmakaný!","docId":"Train with your sparring partner!.quote"},{"en-US":"Trainings","sk-SK":"Tréningy","docId":"Trainings"},{"sk-SK":"Trup","en-US":"Torzo","docId":"Trup"},{"en-US":"Try again","sk-SK":"Skúste to znova","docId":"Try again"},{"sk-SK":"Snaž sa byť čo najlepšou verziou samého/ samej seba. ","en-US":"Try to be the best version of yourself. ","docId":"Try to be the best version of yourself. "},{"sk-SK":"Tréningy na mechu","en-US":"Bag trainings","docId":"Tréningy na mechu"},{"sk-SK":"Tréningy vo dvojici","en-US":"Trainings in pairs","docId":"Tréningy vo dvojici"},{"sk-SK":"Trénujem rekreačne","en-US":"I train recreationally.","docId":"Trénujem rekreačne"},{"en-US":"Turn on Notifications","sk-SK":"Zapnite upozornenia","docId":"Turn on Notifications"},{"en-US":"Turn on notifications","sk-SK":"Zapnite upozornenia","docId":"Turn on notifications"},{"en-US":"Tutorials","sk-SK":"Tutoriály","docId":"Tutorials"},{"sk-SK":"Tutoriál","en-US":"Tutorial","docId":"Tutoriál"},{"en-US":"Type \"Delete Forever\" to confirm delete","sk-SK":"Na potvrdenie vymazania zadajte „Odstrániť navždy“.","docId":"Type \"Delete Forever\" to confirm delete"},{"sk-SK":"ODOMKNÚŤ","en-US":"UNLOCK","docId":"UNLOCK"},{"sk-SK":"ODOMKNÚŤ KURZ","en-US":"UNLOCK COURSE","docId":"UNLOCK COURSE"},{"sk-SK":"nadchádzajúce","en-US":"UPCOMING","docId":"UPCOMING"},{"en-US":"UPDATE PREFERENCES","sk-SK":"jazyk","docId":"UPDATE PREFERENCES"},{"sk-SK":"Nie je možné stiahnuť!","en-US":"Unable to download!","docId":"Unable to download!"},{"en-US":"Under 10 min","sk-SK":"Pod 10 min","docId":"Under 10 min"},{"en-US":"Unpin post","sk-SK":"Odopnúť príspevok","docId":"Unpin post"},{"en-US":"Up Next","sk-SK":"Ďalej","docId":"Up Next"},{"sk-SK":"Nadchádzajúce","en-US":"Upcoming","docId":"Upcoming"},{"en-US":"Upcoming Live","sk-SK":"Nadchádzajúce živé vysielanie","docId":"Upcoming Live"},{"sk-SK":"Nadchádzajúcia LIVE lekcia","en-US":"Upcoming Live Class","docId":"Upcoming Live Class"},{"sk-SK":"Nadchádzajúcia LIVE lekcia na","en-US":"Upcoming Live Class on","docId":"Upcoming Live Class on"},{"sk-SK":"Aktualizovať","en-US":"Update","docId":"Update"},{"en-US":"Update Meal Plan","sk-SK":"Aktualizovať plán stravovania","docId":"Update Meal Plan"},{"en-US":"Update Playlist","sk-SK":"Aktualizovať zoznam skladieb","docId":"Update Playlist"},{"sk-SK":"Vybrať jazyk","en-US":"Choose Language","docId":"Update Preferences"},{"sk-SK":"Aktualizovať profil","en-US":"Update Profile","docId":"Update Profile"},{"en-US":"Upload a Cover Image","sk-SK":"Nahrajte titulný obrázok","docId":"Upload a Cover Image"},{"en-US":"Uploading video…","sk-SK":"Nahráva sa video…","docId":"Uploading video…"},{"en-US":"Upper body","sk-SK":"Vrchná časť tela","docId":"Upper body"},{"en-US":"User blocked.","sk-SK":"Používateľ zablokovaný.","docId":"User blocked."},{"en-US":"V- UPS","sk-SK":"Sklapovačky","docId":"V- UPS"},{"en-US":"V- ups","sk-SK":"Sklapovačky","docId":"V- ups"},{"en-US":"Lie on your back, then simultaneously lift your upper body and legs to meet in the middle, forming a V shape. This exercise targets the abdominal muscles and is effective for core strength and flexibility.","sk-SK":"Ľahnite si na chrbát. Naraz zdvihnite aj ruky aj nohy tak, aby sa stretli v strede. Naraz položte všetky končatiny na zem. \n\nToto cvičenie cieli na brušné svaly a je účinné pre posilnenie stredu tela a zlepšenie flexibility.","docId":"V- ups.desc"},{"en-US":"Valid Until","sk-SK":"Platnosť do","docId":"Valid Until"},{"sk-SK":"Platné do","en-US":"Valid Until:","docId":"Valid Until:"},{"en-US":"Variety is the spice of life, and of a strong body.","sk-SK":"Rozmanitosť je korením života a silného tela.","docId":"Variety is the spice of life, and of a strong body."},{"en-US":"Version","sk-SK":"Verzia","docId":"Version"},{"en-US":"Very easy 1","docId":"Very easy 1"},{"sk-SK":"Veľmi ľahké 1","en-US":"Very easy 1","docId":"Veľmi ľahké 1"},{"sk-SK":"Viac ako 30 min","en-US":"More than 30 min","docId":"Viac ako 30 min"},{"sk-SK":"Viazanie bandáží","en-US":"How to wrap hands","docId":"Viazanie bandáží"},{"en-US":"Video","sk-SK":"Video","docId":"Video"},{"sk-SK":"Video vymazané","en-US":"Video deleted.","docId":"Video deleted."},{"sk-SK":"Video sa spracováva. Môže to chvíľu trvať.","en-US":"Video is being processed. This may take a moment","docId":"Video is being processed. This may take a moment"},{"en-US":"Video is being processed. This may take a moment.","sk-SK":"Video sa spracováva. Môže to chvíľu trvať.","docId":"Video is being processed. This may take a moment."},{"en-US":"Video posting isn't available for this app.","sk-SK":"Zverejňovanie videí nie je pre túto aplikáciu k dispozícii.","docId":"Video posting isn't available for this app."},{"en-US":"View","sk-SK":"Zobraziť","docId":"View"},{"en-US":"View All","sk-SK":"Zobraziť všetko","docId":"View All"},{"en-US":"View all","sk-SK":"Zobraziť všetky","docId":"View all"},{"en-US":"Visualize success; it's a self-fulfilling prophecy.","sk-SK":"Vizualizuj si úspech; je to cesta k úspechu.","docId":"Visualize success; it's a self-fulfilling prophecy."},{"sk-SK":"Vstávačka","en-US":"Standing up drill","docId":"Vstávačka"},{"sk-SK":"Sadnite si na zem, ruky si dajte za seba, nohy sú pokrčené. \n\nZdvihnite zadok do vzduchu. \n\nPravú ruku naťahujem pred seba a ľavú nohu premiestňujem dozadu. \n\nVrátim sa do pôvodnej pozície. \n\nPotom natiahnem ľavú ruku pred seba a pravú nohu premiestňujem dozadu. \n\nOpakujem. \n\nDbajte na to, aby ste nohu, ktorú dávali dozadu, dali čo najďalej. ","en-US":"Sit on the ground, place your hands behind you, and bend your legs. \nLift your hips. \nExtend your right arm forward and move your left leg backward. \nReturn to the original position. \nThen extend your left arm forward and move your right leg backward. \nRepeat. \nMake sure to extend the leg you're moving backward as far as possible.","docId":"Vstávačka.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"Vstávačka.props"},{"sk-SK":"Páčil sa ti tento cvik? Nezabudni si ho uložiť.","en-US":"Liked this exercise? Don´t forget to save it!","docId":"Vstávačka.quote"},{"sk-SK":"Vyskakovanie na sparinga","en-US":"Muaythai monkey jump","docId":"Vyskakovanie na sparinga"},{"sk-SK":"Vyskakovanie na sparinga 2","en-US":"Muaythai monkey jump 2","docId":"Vyskakovanie na sparinga 2"},{"sk-SK":"Teraz kopete druhou nohou.\n\nToto je technika vysokej školy thajského boxu. \nVyskakovanie na sparinga je naozaj veľmi technicky náročné. \n\n1. Kopnete váš roundkick \n2. Sparing vám ho chytí.\n3. V tom momente dávate vaše koleno smerom dole a holeňou sa navažujete na sparingove brucho/bedrá. Do toho chytáte vašou bližšou rukou hlavu alebo krk sparinga a odrazíte sa do výšky. \n\nSnažte sa udržať vo výskoku na vášho súpera. \n\nOdporúčanie: tento dril skúšajte s váhovo podobným súperom, ktorý vás udrží. \nOdporúčanie 2: Dávajte si pozor na vaše koleno. ","en-US":"Now you kick with your other leg.\n\nThis is an advanced Muaythai technique — high-level stuff.\nJumping onto your partner like this takes serious control and timing.\n\n1. You throw a roundkick.\n\n2. Your partner catches it.\n\n3. At that moment, drop your knee down and shift your shin weight onto your partner’s stomach or hips. At the same time, use your closer arm to grab your partner’s head or neck and jump up.\n\nTry to stay balanced and hang on your partner during the jump.\n\nTip: Practice this drill only with a partner who is close to your weight and can support you safely.\nTip 2: Be extra careful with your knee when landing or jumping — don’t jam it.","docId":"Vyskakovanie na sparinga 2.desc"},{"sk-SK":"Toto je technika vysokej školy thajského boxu. \nVyskakovanie na sparinga je naozaj veľmi technicky náročné. \n\n1. Kopnete váš roundkick \n2. Sparing vám ho chytí.\n3. V tom momente dávate vaše koleno smerom dole a holeňou sa navažujete na sparingove brucho/bedrá. Do toho chytáte vašou bližšou rukou hlavu alebo krk sparinga a odrazíte sa do výšky. \n\nSnažte sa udržať vo výskoku na vášho súpera. \n\nOdporúčanie: tento dril skúšajte s váhovo podobným súperom, ktorý vás udrží. \nOdporúčanie 2: Dávajte si pozor na vaše koleno. ","en-US":"This is an advanced Muaythai technique — high-level stuff.\nJumping onto your partner like this takes serious control and timing.\n\n1. You throw a roundkick.\n\n2. Your partner catches it.\n\n3. At that moment, drop your knee down and shift your shin weight onto your partner’s stomach or hips. At the same time, use your closer arm to grab your partner’s head or neck and jump up.\n\nTry to stay balanced and hang on your partner during the jump.\n\nTip: Practice this drill only with a partner who is close to your weight and can support you safely.\nTip 2: Be extra careful with your knee when landing or jumping — don’t jam it.","docId":"Vyskakovanie na sparinga.desc"},{"sk-SK":"Vysoký skiping s direktami","en-US":"High skipping with punches","docId":"Vysoký skiping s direktami"},{"sk-SK":"Vysoký skiping je dynamická rozcvička, kedy zdvíhate kolená čo najvyššie k vášmu hrudníku. Do toho ešte pridáme udieranie direktov. Keď máte pravé koleno vo vzduchu, udierate ľavý direkt a opačne. Po údere vracajte ruky vždy na hlavu. ","en-US":"High skipping is a dynamic warm-up exercise where you lift your knees as high as possible towards your chest. Additionally, we'll add straight punches to it. \n\nWhen you have your right knee in the air, throw a left straight punch, and vice versa. After each punch, always return your hands to your head.","docId":"Vysoký skiping s direktami.desc"},{"sk-SK":"Vytočiť sa na pravú nohu","en-US":"Rotation Side Lunge Stretch P","docId":"Vytočiť sa na pravú nohu"},{"sk-SK":"Dajte sa najprv do bočného výpadu a potom vytočte bedrá smerom k pokrčenej nohe a zároveň sa zdvihnite na špičku. \n\nChrbát by ste mali mať vystretý. \n\nAk máte problém so stabilitou môžete sa pridržať steny, stoličky alebo čo máte po ruke :)\n\nPri tomto strečingovom cviku naťahujete svaly bedier, vnútorné stehná, kvadricepsy, lýtka a hamstringy.","en-US":"Start in a side lunge, then rotate your hips toward the bent leg while lifting onto your toes.\n\nYour back should remain straight.\n\nIf you have trouble with balance, you can hold onto a wall, chair, or anything nearby :)\n\nWith this stretching exercise, you are targeting the hip muscles, inner thighs, quadriceps, calves, and hamstrings.","docId":"Vytočiť sa na pravú nohu.desc"},{"sk-SK":"Vytočiť sa na ľavú nohu","en-US":"Rotation Side Lunge Stretch L","docId":"Vytočiť sa na ľavú nohu"},{"sk-SK":"Dajte sa najprv do bočného výpadu a potom vytočte bedrá smerom k pokrčenej nohe a zároveň sa zdvihnite na špičku. \n\nChrbát by ste mali mať vystretý. \n\nAk máte problém so stabilitou môžete sa pridržať steny, stoličky alebo čo máte po ruke :)\n\nPri tomto strečingovom cviku naťahujete svaly bedier, vnútorné stehná, kvadricepsy, lýtka a hamstringy. ","en-US":"Start in a side lunge, then rotate your hips toward the bent leg while lifting onto your toes.\n\nYour back should remain straight.\n\nIf you have trouble with balance, you can hold onto a wall, chair, or anything nearby :)\n\nWith this stretching exercise, you are targeting the hip muscles, inner thighs, quadriceps, calves, and hamstrings.","docId":"Vytočiť sa na ľavú nohu.desc"},{"sk-SK":"Vytáčanie bedier","en-US":"Hip rotation","docId":"Vytáčanie bedier"},{"sk-SK":"Vytáčanie bedier - druhá noha","en-US":"Hip rotation – other leg","docId":"Vytáčanie bedier - druhá noha"},{"sk-SK":"Kopete teraz druhou nohou. \n\nToto je jeden z cvikov, ktorý využívame na zlepšenie mobility bedier pri kopaní roundkickov. Na tento dril budete potrebovať dvojicu. Kopnite roundkick (druhý ho chytí) a teraz idete na špičku a vytočíte sa v bedre, pričom koleno tlačíte do boku - prípadne do šikma dole. Tým vlastne simulujete poslednú fázu roundkicku. \n\nPotom ide druhý z dvojice.\n\nKopete len jednou nohou. ","en-US":"Now kick with your other leg.\n\nThis is one of the drills we use to improve hip mobility for roundkicks. You’ll need a partner for this drill. Throw a roundkick (your partner catches it), then go up on the ball of your foot and rotate your hip, pushing your knee out to the side – or slightly downward at an angle. This simulates the final phase of the roundkick.\n\nThen switch roles with your partner.\n\nYou're only kicking with one leg during the drill.","docId":"Vytáčanie bedier - druhá noha.desc"},{"sk-SK":"Toto je jeden z cvikov, ktorý využívame na zlepšenie mobility bedier pri kopaní roundkickov. Na tento dril budete potrebovať dvojicu. Kopnite roundkick (druhý ho chytí) a teraz idete na špičku a vytočíte sa v bedre, pričom koleno tlačíte do boku - prípadne do šikma dole. Tým vlastne simulujete poslednú fázu roundkicku. \n\nPotom ide druhý z dvojice.\n\nKopete len jednou nohou. ","en-US":"This is one of the drills we use to improve hip mobility for roundkicks. You’ll need a partner for this drill. Throw a roundkick (your partner catches it), then go up on the ball of your foot and rotate your hip, pushing your knee out to the side – or slightly downward at an angle. This simulates the final phase of the roundkick.\n\nThen switch roles with your partner.\n\nYou’re only kicking with one leg in this drill.","docId":"Vytáčanie bedier.desc"},{"sk-SK":"Vytáčanie dlaní","en-US":"Twisting palms","docId":"Vytáčanie dlaní"},{"sk-SK":"Postavte sa s nohami na šírku ramien od seba. \nRuky upažte a vystrite ich. Dlane smerujú nadol. Vystrite taktiež aj prsty. \n\nPozrite sa na jednu ruku, vytočte ju dlaňou smerom nahor a natiahnite ruky čo najviac ako sa vám dá. \n\nNenahýňajte sa ale ani na jednu stranu. \n\nOtočte dlaň znova smerom dole a pozrite sa na druhú ruku. Zopajujte. ","en-US":"Stand with your feet shoulder-width apart.\nRaise your arms to the sides and straighten them. Palms face downward. Also straighten your fingers.\n\nLook at one hand, turn it so the palm faces up and stretch your arms as much as you can. \nDo not lean to any side.\n\nTurn the palm back down and look at the other hand. Repeat.","docId":"Vytáčanie dlaní.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"Vytáčanie dlaní.props"},{"sk-SK":"Páčil sa ti tento cvik? Nezabudni si ho uložiť!","en-US":"Enjoyed this shoulder drill? Make sure to save it for later!","docId":"Vytáčanie dlaní.quote"},{"sk-SK":"Vytáčanie na štyroch","en-US":"Rotation on all 4 position","docId":"Vytáčanie na štyroch"},{"sk-SK":"Dajte sa do pozície na štyroch na lakte. Bedro, koleno aj rameno je vytočené do pravého uhla. \n\nPostupne zdvíhajte jednu ruku a vytáčajte ju k stropu, pričom sa stále snažíte udržať uhol v lakti rovnaký. Pohľad sleduje ruku. Bedrá by mali zostať na mieste. \n\nVymením ruku. ","en-US":"Get into a forearm plank position on all fours. The hip, knee, and shoulder are at a 90 degrees angle.\n\nRaise one arm and rotate it towards the ceiling, while still trying to maintain the same angle in the elbow. Keep looking at your hand and rotate your head accordingly. Hips should remain in the same place.\n\nSwitch arms.","docId":"Vytáčanie na štyroch.desc"},{"sk-SK":"Vytáčanie roundkickov","en-US":"Hip rotation","docId":"Vytáčanie roundkickov"},{"sk-SK":"Vytáčanie sa","en-US":"Leg stretching","docId":"Vytáčanie sa"},{"sk-SK":"Dajte váhu na jednu  nohu a pokrčte ju v kolene. Chodidlo sa snažte udržať na zemi. \n\nPotom sa vytočte v bedrách tak, že vaša jedna noha je vpredu, koleno môže byť maximálne nad špičkou. Ruky sú vedľa tejto nohy. \n\nZadná noha je na špičke. Snažím sa zatlačiť bedrá smerom k zemi. \n\nVráťte sa naspäť.   \n\nPresuňte váhu na druhú  nohu a pokrčte ju v kolene. Chodidlo sa snažte udržať na zemi. \n\nPotom sa vytočte v bedrách tak, že vaša druhá noha je vpredu, koleno môže byť maximálne nad špičkou. Ruky sú vedľa pravej nohy. \n\nVráťte sa naspäť a znova vystriedajte nohy. ","en-US":"Shift your weight onto your foot and bend it at the knee. Try to keep the foot flat on the ground.\n\nThen pivot at the hips so that your foot is forward, with the knee positioned directly above the toe at most. Your arms are beside the front leg.\n\nThe back foot is on its toes. Try to push your hips towards the ground.\nThen return back.","docId":"Vytáčanie sa.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"Vytáčanie sa.props"},{"sk-SK":"Páči sa ti tento cvik? Nezabudni si ho uložiť.","en-US":"Do you like this exercise? Don´t forget to save it!","docId":"Vytáčanie sa.quote"},{"sk-SK":"Väčší priestor (aspoň 3x3m)","docId":"Väčší priestor (aspoň 3x3m)"},{"sk-SK":"Výbušný Kombo Tréning","en-US":"Explosive Combo Workout","docId":"Výbušný Kombo Tréning"},{"sk-SK":"Rozbeh skipingom s direktami, potom boxerské kombinácie prestriedané s angličákmi a chrbátmi. Rýchly a efektívny tréning!","en-US":"Start with skipping and straight punches, then move into boxing combinations mixed with burpees and Floor-to-stands. Quick and effective workout!","docId":"Výbušný Kombo Tréning.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"Výbušný Kombo Tréning.props"},{"sk-SK":"Pecka! Som na teba pyšná :)","en-US":"Great! I´m proud of you.","docId":"Výbušný Kombo Tréning.quote"},{"sk-SK":"Výdrž v planku","en-US":"Plank hold","docId":"Výdrž v planku"},{"sk-SK":"Výdrž v planku (alebo plank) je izometrické cvičenie, pri ktorom sa zapája mnoho svalov, najmä svaly stredu tela (core). Cieľom je udržať telo v stabilnej, rovnej pozícii podobnej kliku po čo najdlhší čas.\n\nTelo by malo tvoriť priamu líniu od hlavy až po päty. Vyhýbajte sa prehýbaniu v spodnej časti chrbta alebo zdvíhaniu zadku dohora.\n\nBrucho držte aktívne stiahnuté, aby ste udržali stabilitu.\n\nDýchajte pravidelne a kontrolovane. Vyhnite sa zadržovaniu dychu.","en-US":"The plank hold (or plank) is an isometric exercise that engages many muscles, particularly the core muscles. \n\nThe goal is to maintain the body in a stable, straight position similar to a push-up for as long as possible.\n\nThe body should form a straight line from the head to the heels. Avoid sagging in the lower back or lifting the hips too high.\n\nKeep your abdomen actively engaged to maintain stability.\n\nBreathe regularly and in a controlled manner. Avoid holding your breath.","docId":"Výdrž v planku.desc"},{"sk-SK":"Výpady v kliku","en-US":"Lunges in plank position","docId":"Výpady v kliku"},{"sk-SK":"Dajte sa do pozície kliku. Chrbát sa snažte mať vystretý. \n\nNajprv presuňte jedno chodidlo dopredu čo najbližšie k vašej dlani. Koleno by nemalo byť viac vpredu ako špička. \n\nBedrá jemne zatlačte dole smerom k zemi, aby ste cítili, ako sa vám naťahujú svaly. \n\nVymením nohy. ","en-US":"Get into a plank position. Try to keep your back straight.\n\nFirst, move one foot forward as close as possible to your palm. The knee should not be further forward than the toe.\n\nGently press your hips down towards the ground to feel the muscles stretching.\n\nSwitch legs.","docId":"Výpady v kliku.desc"},{"sk-SK":"Vždy robí len jeden z dvojice. V ďalšom kole ide druhý z dvojice","en-US":"Only one person from the pair works at a time. In the next round, they switch.","docId":"Vždy robí len jeden z dvojice. V ďalšom kole ide druhý z dvojice"},{"sk-SK":"Vždy robí len jeden z dvojice. V ďalšom kole ide druhý z dvojice.","en-US":"Only one person from the pair works at a time. In the next round, they switch.","docId":"Vždy robí len jeden z dvojice. V ďalšom kole ide druhý z dvojice."},{"en-US":"Dril o stenu 3 kopy-pravá noha","sk-SK":"Dril o stenu 3 kopy-pravá noha","docId":"WALL DRILL 3 RIGHT KICKS"},{"en-US":"Dril o stenu kruh ľavá noha","sk-SK":"Dril o stenu kruh ľavá noha","docId":"WALL DRILL CIRCLE LEFT LEG"},{"en-US":"Dril o stenu kruh pravá noha","sk-SK":"Dril o stenu kruh pravá noha","docId":"WALL DRILL CIRCLE RIGHT LEG"},{"en-US":"Wall drill 3 right kicks","sk-SK":"Dril o stenu 3 kopy-pravá noha","docId":"Wall drill 3 right kicks"},{"en-US":"Stand by the wall, holding onto it with one hand.\nLift your left right upward, pointing your toes. \n\nSlowly straighten and bend your knee. Perform the full range of motion as allowed by your knee. \n\nFirst simulate the trajectory of a low kick - aim at the level of your thigh. Then a round kick - aim at the level of your ribs, and as the last kick - a high kick - aim at the level of your head.\n\n\n\n\n","sk-SK":"Postavte sa pri stenu, pridržiavajte sa jednou rukou steny. \nZdvihnite pravú nohu do výšky, špičku prepnite. \n\nPomaly vystierajte a krčte koleno. Robte celý rozsah pohybu, tak ako vám to vaše koleno umožňuje. \n\nNajprv simulujte dráhu lowkicku - kopte na úroveň vášho stehna. Potom roundkick - úroveň vašich rebier a ako posledný kop - highkick - úroveň vašej hlavy.","docId":"Wall drill 3 right kicks.desc"},{"en-US":"Wall drill circle left leg","sk-SK":"Dril o stenu kruh ľavá noha","docId":"Wall drill circle left leg"},{"en-US":"Stand by the wall, holding onto it with one hand. Lift your left leg in front of you at a 90 degrees angle. \n\nThen straighten the leg, pointing your toes toward the ceiling. \n\nWhile keeping the leg turned out and extended, move it to the side and place it on the ground. \n\nThe slower you perform the movement, the better.","sk-SK":"Postavte sa pri stenu, pridržiavajte sa jednou rukou steny.  Zdvihnite ľavú nohu pred seba do pravého uhla. \n\nNásledne nohu vystrite, špička smeruje do stropu.\n\nTakto vytočenú a vystretú nohu presuňte na bok a položte na zem. \n\nČím pomalšie pohyb spravíte, tým lepšie.","docId":"Wall drill circle left leg.desc"},{"en-US":"Wall drill circle right leg","sk-SK":"Dril o stenu kruh pravá noha","docId":"Wall drill circle right leg"},{"en-US":"Stand by the wall, holding onto it with one hand. Lift your right leg in front of you at a 90 degrees angle. \n\nThen straighten the leg, pointing your toes toward the ceiling. \n\nWhile keeping the leg turned out and extended, move it to the side and place it on the ground. \n\nThe slower you perform the movement, the better.","sk-SK":"Postavte sa pri stenu, pridržiavajte sa jednou rukou steny.  Zdvihnite pravú nohu pred seba do pravého uhla. \n\nNásledne nohu vystrite, špička smeruje do stropu. \n\nTakto vytočenú a vystretú nohu presuňte na bok a položte na zem. \n\nČím pomalšie pohyb spravíte, tým lepšie. ","docId":"Wall drill circle right leg.desc"},{"en-US":"Warm up","sk-SK":"Rozcvička","docId":"Warm up"},{"en-US":"Warm up for hips","sk-SK":"Rozcvička na bedrá a nohy","docId":"Warm up for hips"},{"sk-SK":"Dynamická rozcvička, pri ktorej si poriadne zahrejete bedrá, nohy a zadok. Snažte sa robiť ceý rozsah každého pohybu. A majte vystretý chrbát. \nSklapovačky môžete nahradiť ľahšou alternatívou - brušákmi. \nAk vám nejaký cvik nepôjde, pomôžte si rukami. ","en-US":"Dynamic warm-up that thoroughly warms up your hips, legs, and glutes. Make sure to perform the full range of each movement and keep your back straight. \\n\\nYou can replace sit-ups with an easier alternative—crunches.\\n\\nIf any exercise is difficult, use your hands to assist yourself.","docId":"Warm up for hips.desc"},{"en-US":"none","sk-SK":"žiadne","docId":"Warm up for hips.props"},{"en-US":"Done for today, ready for tomorrow.","sk-SK":"Hotovo na dnes, pripravený/á na zajtra.","docId":"Warm up for hips.quote"},{"en-US":"Warmp up","sk-SK":"Rozcvička","docId":"Warmp up"},{"en-US":"Water is your body's best friend; keep it hydrated.","sk-SK":"Voda je najlepší priateľ tvojho tela; udržuj ho hydratované.","docId":"Water is your body's best friend; keep it hydrated."},{"en-US":"We couldn't build your program. Please try again.","sk-SK":"Nepodarilo sa nám vytvoriť tvoj program. Skús to znova.","docId":"We couldn't build your program. Please try again."},{"en-US":"We only send you notifications for important information and to let you know community updates","sk-SK":"Upozornenia vám posielame iba na dôležité informácie a na aktualizácie komunity","docId":"We only send you notifications for important information and to let you know community updates"},{"en-US":"We're here for you!","sk-SK":"Sme tu pre vás!","docId":"We're here for you!"},{"en-US":"Week","sk-SK":"Týždeň","docId":"Week"},{"en-US":"Week 1","sk-SK":"1. týždeň","docId":"Week 1"},{"en-US":"Week 2","sk-SK":"2. týždeň","docId":"Week 2"},{"en-US":"Week 4","sk-SK":"4. týždeň","docId":"Week 4"},{"en-US":"Week 5","sk-SK":"5. týždeň","docId":"Week 5"},{"en-US":"Week 6","sk-SK":"6. týždeň","docId":"Week 6"},{"en-US":"Week 7","sk-SK":"7. týždeň","docId":"Week 7"},{"en-US":"Weeks","sk-SK":"Týždne","docId":"Weeks"},{"en-US":"We’ll email you a link to reset your password.","sk-SK":"Pošleme vám e-mailom odkaz na obnovenie hesla.","docId":"We’ll email you a link to reset your password."},{"en-US":"When you forget your 'why,' remember your potential.","sk-SK":"Keď zabudneš, prečo to robíš,  spomeň si na svoj potenciál a čo všetko môžeš dokázať.","docId":"When you forget your 'why,' remember your potential."},{"en-US":"Whole body","sk-SK":"Celé telo","docId":"Whole body"},{"en-US":"Whole body warm up ","sk-SK":" Rozcvička celého tela za 7 min","docId":"Whole body warm up "},{"en-US":"This warm-up is designed to prepare your body for the workout ahead by raising your core temperature and getting your muscles ready.\n\nIn just 7 minutes, you'll be warmed up and ready to start your training. I also recommend adding some dynamic stretching before moving on to your main workout.\n\nRemember, this warm-up is not the entire workout. If you're looking for a full training session, head over to the BOXING, KICKING, or MUAYTHAI sections.","sk-SK":"Rozcvička celého tela za 7 minút. \n3 kolá skákania na švihadle, \n3 kolá kopanie tipov\n3 kolá klinčové kolená. \n\nRozcvička slúži na zahriatie organizmu pred záťažou. \n\nZa 7 minút ste zahriatí a ready na na tréning. Odporúčam pridať dynamický strečing a môžete ísť trénovať. \n\nRozcvička netvorí celý tréning. Ak by ste chceli odtrénovať celý tréning, prejdite do sekcie BOX, KOPY alebo MUAYTHAI. \n\n","docId":"Whole body warm up .desc"},{"en-US":"boxing bag, skipping rope","sk-SK":"mech, švihadlo","docId":"Whole body warm up .props"},{"en-US":"In just 7 minutes, you'll be warmed up and ready to start your training. ","sk-SK":"Za 7 minút ste zahriatí a ready na na tréning. ","docId":"Whole body warm up .quote"},{"en-US":"Whoops, no items here yet!","sk-SK":"Hops, zatiaľ tu nie sú žiadne položky!","docId":"Whoops, no items here yet!"},{"sk-SK":"Prečo nahlasujete tento príspevok?","en-US":"Why are you reporting this post?","docId":"Why are you reporting this post?"},{"en-US":"Wi-Fi Only","sk-SK":"Iba Wi-Fi","docId":"Wi-Fi Only"},{"en-US":"Wide-Leg Stretch on hands","sk-SK":"Rozštep na rukách","docId":"Wide-Leg Stretch on hands"},{"en-US":"Wideleg Forward Bend Stretch","sk-SK":"Predklon","docId":"Wideleg Forward Bend Stretch"},{"en-US":"Will Renew","sk-SK":"obnoví sa","docId":"Will Renew"},{"en-US":"With","sk-SK":"S","docId":"With"},{"sk-SK":"Workout pre silné žalúdky","en-US":"Killer workout","docId":"Workout pre silné žalúdky"},{"sk-SK":"Takmer 30 minút intenzívneho tréningu, pri ktorom ti bude stačiť švihadlo a pár mozgových buniek na zvládnutie boxerských kombinácií. A aby to nebolo len o thajskom boxe, prihodili sme aj niečo na bedrá a zadok– tak sa priprav, že zajtra ťa čaká poriadna svalovica!","en-US":"Almost 30 minutes of intense training where all you need is a jump rope and a few brain cells to nail the boxing combos. And to mix it up, we’ve thrown in some moves for your hips and glutes – so get ready, because tomorrow you're in for some serious soreness!","docId":"Workout pre silné žalúdky.desc"},{"sk-SK":"švihadlo","en-US":"none","docId":"Workout pre silné žalúdky.props"},{"sk-SK":"Wow klobúk dole, toto naozaj nebolo med lízať :)","en-US":"You did it!","docId":"Workout pre silné žalúdky.quote"},{"en-US":"Workout type","sk-SK":"Typ tréningu","docId":"Workout type"},{"en-US":"Write a comment...","sk-SK":"Napíšte komentár...","docId":"Write a comment..."},{"en-US":"Write a reply…","sk-SK":"Napíšte odpoveď…","docId":"Write a reply…"},{"sk-SK":"Napísať niečo...","en-US":"Write something...","docId":"Write something..."},{"sk-SK":"TVOJA CESTA","en-US":"YOUR JOURNEY","docId":"YOUR JOURNEY"},{"sk-SK":"Ročné","en-US":"Yearly","docId":"Yearly"},{"en-US":"Yes","sk-SK":"Áno","docId":"Yes"},{"en-US":"Your head simulates the movement of nodding.\nStand straight, feet slightly apart. Perform the movement with your head only.","sk-SK":"Vaša hlava simuluje pohyb, keď prikyvujete. \nStojte rovno, nohy sú mierne od seba. Pohyb vykonávajte len vašou hlavou.","docId":"Yes.desc"},{"en-US":"none","sk-SK":"žiadne","docId":"Yes.props"},{"en-US":"Don´t forget to stretch your head before every workout.","sk-SK":"Nezabudnite si postrečovať hlavu pred každým tréningom. ","docId":"Yes.quote"},{"en-US":"You are enough, just as you are. Each emotion, everything in your body, everything you do or do not do, where and when you are and who you are right now is enough. It is perfect.","sk-SK":"You are enough, just as you are. Each emotion, everything in your body, everything you do or do not do, where and when you are and who you are right now is enough. It is perfect.","docId":"You are enough, just as you are. Each emotion, everything in your body, everything you do or do not do, where and when you are and who you are right now is enough. It is perfect."},{"en-US":"You are more than your appearance; you are your heart, your soul, and your actions.","sk-SK":"Si viac než len tvoj vzhľad; si tvoje srdce, tvoja duša a tvoje činy.","docId":"You are more than your appearance; you are your heart, your soul, and your actions."},{"en-US":"You can only add up to 5 images. Extra images were skipped.","sk-SK":"Môžete pridať maximálne 5 obrázkov. Prebytočné obrázky boli vynechané.","docId":"You can only add up to 5 images. Extra images were skipped."},{"sk-SK":"Obnoviť môžete iba nákupy, ktoré ste urobili v minulosti.","en-US":"You can only restore on purchases you have made in the past.","docId":"You can only restore on purchases you have made in the past."},{"en-US":"You can upload up to 5 images. Please remove one or more to add new ones.","sk-SK":"Môžete nahrať až 5 obrázkov. Ak chcete pridať nové, odstráňte jeden alebo viacero.","docId":"You can upload up to 5 images. Please remove one or more to add new ones."},{"en-US":"You can't buy happiness, but you can buy good food and that's kind of the same thing.","sk-SK":"Šťastie si nekúpiš, ale dobré jedlo áno, a to je takmer to isté.","docId":"You can't buy happiness, but you can buy good food and that's kind of the same thing."},{"en-US":"You can't out-train a bad diet.","sk-SK":"Zlú stravu nemôžeš vyvážiť ani tým najlepším tréningom.","docId":"You can't out-train a bad diet."},{"en-US":"You cannot undo this action.","sk-SK":"Túto akciu nemôžete vrátiť späť.","docId":"You cannot undo this action."},{"en-US":"You don't have to be extreme, just consistent.","sk-SK":"Nemusíš ísť do extrému, stačí byť konzistentný.","docId":"You don't have to be extreme, just consistent."},{"en-US":"You don't have to be great to start, but you have to start to be great.","sk-SK":"Nemusíš byť skvelý, aby si začal, ale musíš začať, aby si bol skvelý/á.","docId":"You don't have to be great to start, but you have to start to be great."},{"sk-SK":"Získate krásny darčekový certifikát, ktorý si môžete vytlačiť alebo poslať e-mailom","en-US":"You get a beautiful gift certificate that you can print out or e-mail","docId":"You get a beautiful gift certificate that you can print out or e-mail"},{"en-US":"You must cancel your subscription manually from the App Store or Play Store settings. If you have any questions or need support please email ","sk-SK":"Predplatné musíte zrušiť manuálne v nastaveniach App Store alebo Play Store. Ak máte nejaké otázky alebo potrebujete podporu, pošlite e-mail ","docId":"You must cancel your subscription manually from the App Store or Play Store settings. If you have any questions or need support please email "},{"en-US":"You must cancel your subscription manually from the website where you subscribed. If you have any questions please email ","sk-SK":"Predplatné musíte zrušiť manuálne z webovej lokality, na ktorej ste sa prihlásili. Ak máte nejaké otázky, pošlite e-mail ","docId":"You must cancel your subscription manually from the website where you subscribed. If you have any questions please email "},{"sk-SK":"Musíte povoliť prístup k fotoaparátu, aby ste mohli stiahnuť lekciu.","en-US":"You need to allow Camera access permission to download the class","docId":"You need to allow Camera access permission to download the class"},{"en-US":"You need to allow Files and media access permission to download the","sk-SK":"Na stiahnutie súboru musíte povoliť prístup k súborom a médiám","docId":"You need to allow Files and media access permission to download the"},{"sk-SK":"Musíte povoliť prístup k súborom a médiám, aby ste mohli stiahnuť lekciu.","en-US":"You need to allow Files and media access permission to download the class","docId":"You need to allow Files and media access permission to download the class"},{"en-US":"You're never too old, never too bad, never too late, and never too sick to start from scratch once again.","sk-SK":"Nikdy nie si príliš starý/á, príliš zlý/á, príliš chorý/á a nikdy nie je príliš neskoro na to, aby si mohol/mohla začať odznova.","docId":"You're never too old, never too bad, never too late, and never too sick to start from scratch once again."},{"en-US":"You're on a ","sk-SK":"Ste na a ","docId":"You're on a "},{"en-US":"You're one step closer! Ingredients added to your shopping list.","sk-SK":"Si o krok bližšie! Prísady pridané do vášho nákupného zoznamu.","docId":"You're one step closer! Ingredients added to your shopping list."},{"sk-SK":"Si silnejší/ silnejšia ako si myslíš. ","en-US":"You're stronger than you think.","docId":"You're stronger than you think."},{"en-US":"You've completed","sk-SK":"Dokončili ste","docId":"You've completed"},{"en-US":"Your","sk-SK":"Tvoj","docId":"Your"},{"en-US":"Your Journey","sk-SK":"Vaša cesta","docId":"Your Journey"},{"en-US":"Your account has been blocked due to violation of our community guidelines. To resolve this issue and regain access to your account, please contact our support team.","sk-SK":"Váš účet bol zablokovaný z dôvodu porušenia našich pokynov pre komunitu. Ak chcete vyriešiť tento problém a znova získať prístup k svojmu účtu, kontaktujte náš tím podpory.","docId":"Your account has been blocked due to violation of our community guidelines. To resolve this issue and regain access to your account, please contact our support team."},{"sk-SK":"Váš účet bol úspešne odstránený. Ak chcete pokračovať v používaní aplikácie, vytvorte si nový účet.","en-US":"Your account has been deleted successfully. If you would like to continue using the app, please create a new account","docId":"Your account has been deleted successfully. If you would like to continue using the app, please create a new account"},{"en-US":"Your account has been deleted successfully. If you would like to continue using the app, please create a new account.","sk-SK":"Váš účet bol úspešne odstránený. Ak chcete pokračovať v používaní aplikácie, vytvorte si nový účet.","docId":"Your account has been deleted successfully. If you would like to continue using the app, please create a new account."},{"en-US":"Your body can withstand almost anything. It's your mind you have to convince.","sk-SK":"Tvoje telo vydrží takmer všetko. Je to tvoja myseľ, ktorá potrebuje presvedčiť.","docId":"Your body can withstand almost anything. It's your mind you have to convince."},{"en-US":"Your body is a reflection of your lifestyle.","sk-SK":"Tvoje telo je odrazom tvojho životného štýlu.","docId":"Your body is a reflection of your lifestyle."},{"en-US":"Your body is the only place you have to live. Treat it with love and respect.","sk-SK":"Tvoje telo je jediné miesto, kde musíš žiť. Zaobchádzaj s ním s láskou a úctou.","docId":"Your body is the only place you have to live. Treat it with love and respect."},{"en-US":"Your body is unique, and that's your superpower.","sk-SK":"Tvoje telo je jedinečné, a to je tvoja super sila.","docId":"Your body is unique, and that's your superpower."},{"en-US":"Your daily goals almost done!","sk-SK":"Vaše denné ciele sú takmer splnené!","docId":"Your daily goals almost done!"},{"en-US":"Your health is an investment, not an expense.","sk-SK":"Tvoje zdravie je investícia, nie výdavok.","docId":"Your health is an investment, not an expense."},{"en-US":"Your health is too precious to rely on shortcuts and fad diets.","sk-SK":"Tvoje zdravie je príliš vzácne na to, aby si sa spoliehal/a na skratky a módne diéty.","docId":"Your health is too precious to rely on shortcuts and fad diets."},{"en-US":"Your report has been successfully sent. Thank you for bringing this to our attention.","sk-SK":"Vaša správa bola úspešne odoslaná. Ďakujeme, že ste nás na to upozornili.","docId":"Your report has been successfully sent. Thank you for bringing this to our attention."},{"en-US":"Your value doesn't depend on your waistline.","sk-SK":"Tvoja hodnota nezávisí od obvodu tvojho pásu.","docId":"Your value doesn't depend on your waistline."},{"sk-SK":"Zadné koleno na mechu","docId":"Zadné koleno na mechu"},{"sk-SK":"Zadné koleno kopem so svojou zadnou nohou. \nZdvihnem zadnú nohu, kopnem do mechu kolenom. Počas toho sekám svojou zadnou rukou \na vrátim nohu dozadu tak, aby som znova skončila v postoji.\n\nAk by ste si chceli zopakovať techniku kolien vyhľadajte si v menu TUTORIÁLY :)","docId":"Zadné koleno na mechu.desc"},{"sk-SK":"Zadný predný zdvihák","en-US":"Rear and lead uppercut","docId":"Zadný predný zdvihák"},{"sk-SK":"Udierajte raz zadný, raz predný zdvihák. Zadný zdvihák udierate vašou zadnou rukou a predný zdvihák udierate vašou prednou rukou. Po dvoch zdvihákoch si dajte sekundovú pauzu. Pauza slúži na to, aby ste kombináciu vždy začínali zadnou rukou.\n\nMierite na bradu súpera a udierate hánkami prostredníka a ukazováka.\n\nPo údere vracajte ruky vždy k hlave. Vždy musí aspoň jedna ruka chrániť hlavu.\n\nTrajektória zdviháku je zdola nahor, lakte držte blízko tela. Vyťahujte údery pred seba a mierte na jeden cieľ - jednu bradu. \n\nNezabúdajte vytáčať aj bedrá a nohy. Pri zadnom zdviháku vytáčajte zadné bedro a zadnú nohu, pri prednom zdviháku vytáčajte predné bedro a prednú nohu. Zdvíhajte zadnú pätu, ale zvyšok chodidla nechajte na zemi. Ťažisko je stále v strede.","en-US":"Throw a rear uppercut followed by a front uppercut. The rear uppercut is executed with your rear hand, and the front uppercut with your front hand. After two uppercuts, take a one-second pause. The pause ensures that you always start the combination with your rear hand.\n\nAim at your opponent’s chin, striking with the knuckles of your middle and index fingers.\n\nAlways return your hands to your head after the strike. One hand must always protect your head.\n\nThe trajectory of the uppercut is from down to up, with your elbows kept close to your body. Extend the punches in front of you and aim for one target – a single chin.\n\nRemember to rotate your hips and legs. For the rear uppercut, rotate your rear hip and rear leg; for the front uppercut, rotate your front hip and front leg. Lift your rear heel, but keep the rest of your foot on the ground. Your center of gravity should remain centered.","docId":"Zadný predný zdvihák.desc"},{"sk-SK":"Zadný tip do mechu","docId":"Zadný tip do mechu"},{"sk-SK":"Tipy slúžia na kontrolovanie vzdialenosti od súpera. \nSú to kopy priamo pred seba. \n\nTipy kopete poduštičkami na chodidle, nie prstami, pretože tie si môžete zlomiť. \n\n1. Zdvihnite hore vašu zadnú nohu, pokrčte ju v kolene 2. Následne kopnite zadný tip pred seba. \n3. Potom nohu pokrčíte, vrátite ju naspäť do postoja.\n\nSekáte rukami. ","docId":"Zadný tip do mechu.desc"},{"sk-SK":"Zadný tip na mechu (hlava)","docId":"Zadný tip na mechu (hlava)"},{"sk-SK":"Postavte sa do postoja.\n\n1. Kopnite zadný tip- zdvihnite vašu zadnú nohu, kopnite pred seba na úroveň vašej hlavy  \n2. vráťte nohu na miesto tak, aby ste znova skončili v postoji. \n\nKopte poduštičkami na chodidle, nie prstami. \nPri kopaní na úroveň hlavy využite zaklonenie v chrbte. \n\nAk by ste potrebovali vysvetliť techniku, v MENU nájdete TUTORIÁLY.","docId":"Zadný tip na mechu (hlava).desc"},{"sk-SK":"Zadný zdvihák","en-US":"Rear uppercut","docId":"Zadný zdvihák"},{"sk-SK":"Zadný zdvihák udierate vašou zadnou rukou. Mierite zospodu na bradu súpera a udierate hánkami prostredníka a ukazováka.\n\nPo údere vracajte ruky vždy k hlave. Vždy musí aspoň jedna ruka chrániť hlavu.\n\nTrajektória zdviháku je zdola nahor, lakte držte blízko tela. Vyťahujte údery pred seba a mierte na jeden cieľ - jednu bradu.\n\nNezabúdajte vytáčať aj bedrá a nohy. Pri zadnom zdviháku vytáčajte zadné bedro, zadnú nohu a zdvíhate zadnú pätu. Ťažisko je stále v strede.","en-US":"Rear uppercut is executed with your rear hand. Aim from below at your opponent’s chin, striking with the knuckles of your middle and index fingers.\n\nAlways return your hands to your head after the strike. One hand must always protect your head.\n\nThe trajectory of the uppercut is from down to up, with your elbows kept close to your body. Extend the punches in front of you and aim for one target – a single chin.\n\nRemember to rotate your hips and legs. For the rear uppercut, rotate your rear hip and rear leg. Your center of gravity should remain centered.","docId":"Zadný zdvihák.desc"},{"sk-SK":"Zdvíhanie rúk nad hlavou","en-US":"Controlled Overhead Arm Raise","docId":"Zdvíhanie rúk nad hlavou"},{"sk-SK":"Postavte sa s nohami na šírku vašich ramien. Kolená sú mierne pokrčené. \n\nRuky si dajte vedľa seba s dlaňami smerom nahor. Pomaly zdvíhajte ruky nad seba tak, aby ste ich nevideli v zornom poli. \n\nKeď zdvíhate ruky nad sebou dajte pozor na to, aby sa vám taktiež nezdvíhali aj ramená. ","en-US":"Stand with your feet shoulder-width apart. Keep your knees slightly bent.\n\nPlace your arms next to each other with your palms facing upward. Slowly raise your arms overhead until they are out of your line of sight.\n\nAs you lift your arms, make sure your shoulders don’t rise along with them.","docId":"Zdvíhanie rúk nad hlavou.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"Zdvíhanie rúk nad hlavou.props"},{"sk-SK":"Ak sa ti páčil tento dril, nezabudni si ho uložiť.","en-US":"Enjoyed this drill? Don´t forget to save it.","docId":"Zdvíhanie rúk nad hlavou.quote"},{"sk-SK":"Zdvíhanie rúk nad hlavu","en-US":"Controlled Overhead Arm Raise","docId":"Zdvíhanie rúk nad hlavu"},{"sk-SK":"Znak","en-US":"Backstroke","docId":"Znak"},{"sk-SK":"Krúžte rukami dozadu, raz jednou raz druhou, ako keby ste plávali znak. ","en-US":"Rotate your arms backward, alternating between one and the other, as if you were swimming backstroke.","docId":"Znak.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"Znak.props"},{"sk-SK":"Nezabudni na dynamický strečing pred každým tréningom.","en-US":"Don't forget to do dynamic stretching before every training session.","docId":"Znak.quote"},{"sk-SK":"Zo stoja do kliku","en-US":"Push-up from standing","docId":"Zo stoja do kliku"},{"sk-SK":"Postavte sa na šírku vašich ramien. \n\nPredkloňte sa, rúčkujte dopredu až dosiahnete pozíciu v kliku. \n\nSpravte klik a rúčkujte naspäť do predklonu. \n\nNásledne sa vystrite.  ","en-US":"Stand with your arms shoulder-width apart.\n\nBend forward, reaching forward until you reach the push-up position.\n\nDo a push-up, and then return to the forward bend.\n\nThen straighten up.","docId":"Zo stoja do kliku.desc"},{"sk-SK":"Základy","en-US":"Basics","docId":"Základy"},{"sk-SK":"Záklon vo výpade pravá noha","en-US":"Low Lunge with Backbend right","docId":"Záklon vo výpade pravá noha"},{"sk-SK":"Vykročíte si vašou pravou nohou dopredu ako keby chcete spraviť dlhý výpad.  \nKoleno si položíte na zem a navážite sa na vašu prednú nohu. \nZdvihnite ruky nad hlavu a zakloňte sa v chrbte.  \n\nTento cvik je zameraný na natiahnutie bedrových flexorov (najmä iliopsoas), stehenných svalov (hlavne kvadricepsu prednej nohy), zadných stehenných svalov (hamstringy na zadnej nohe) a svalov dolnej časti chrbta. Zdvihnutím rúk nad hlavu a záklonom sa preťahujú aj ramená, hrudník a predná strana trupu. Cvik zlepšuje flexibilitu bedier, chrbtice a podporuje správne držanie tela.","en-US":"Step forward with your right leg as if you're about to make a long lunge.\n\nPlace your knee on the ground and lean onto your front leg.\n\nRaise your arms above your head and arch your back.\n\nThis exercise is aimed at stretching the hip flexors (especially the iliopsoas), the quadriceps of the front leg, the hamstrings of the back leg, and the muscles of the lower back. By raising your arms and arching your back, it also stretches the shoulders, chest, and the front of the torso. The exercise improves flexibility in the hips, spine, and promotes proper posture.","docId":"Záklon vo výpade pravá noha.desc"},{"sk-SK":"Záklon vo výpade ľavá noha","en-US":"Low Lunge with Backbend left","docId":"Záklon vo výpade ľavá noha"},{"sk-SK":"Vykročíte si vašou ľavou nohou dopredu ako keby chcete spraviť dlhý výpad.  \nKoleno si položíte na zem a navážite sa na vašu prednú nohu. \nZdvihnite ruky nad hlavu a zakloňte sa v chrbte.  \n\nTento cvik je zameraný na natiahnutie bedrových flexorov (najmä iliopsoas), stehenných svalov (hlavne kvadricepsu prednej nohy), zadných stehenných svalov (hamstringy na zadnej nohe) a svalov dolnej časti chrbta. Zdvihnutím rúk nad hlavu a záklonom sa preťahujú aj ramená, hrudník a predná strana trupu. Cvik zlepšuje flexibilitu bedier, chrbtice a podporuje správne držanie tela. ","en-US":"Step forward with your left leg as if you're about to make a long lunge.\n\nPlace your knee on the ground and lean onto your front leg.\n\nRaise your arms above your head and arch your back.\n\nThis exercise is aimed at stretching the hip flexors (especially the iliopsoas), the quadriceps of the front leg, the hamstrings of the back leg, and the muscles of the lower back. By raising your arms and arching your back, it also stretches the shoulders, chest, and the front of the torso. The exercise improves flexibility in the hips, spine, and promotes proper posture.","docId":"Záklon vo výpade ľavá noha.desc"},{"sk-SK":"Zápästia","en-US":"Wrists","docId":"Zápästia"},{"sk-SK":"Chyťte si ruky spolu a krúžte zápästiami raz do jednej strany raz do druhej strany. ","en-US":"Hold your hands together and circle your wrists once to one side and once to the other side.","docId":"Zápästia.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"Zápästia.props"},{"sk-SK":" Nezabudni na dynamický strečing pred každým tréningom. ","en-US":"Don't forget to do dynamic stretching before every training session.","docId":"Zápästia.quote"},{"en-US":"Finding the right session for you…","sk-SK":"Finding the right session for you…","docId":"aiSearchAiLoadingTextI18nKey"},{"en-US":"How to throw a roundkick?","sk-SK":"Ako správne kopnúť okrúhly kop?","docId":"aiSearchAiSuggestedQuery1"},{"en-US":"30 minute Muay Thai workout for intermediate level","sk-SK":"30 minútový tréning Muay Thai pre stredne pokročilých","docId":"aiSearchAiSuggestedQuery2"},{"en-US":"Clinching drills for beginners","sk-SK":"Klinčovacie cvičenia pre začiatočníkov","docId":"aiSearchAiSuggestedQuery3"},{"en-US":"Warm-up for better kicks","sk-SK":"Rozcvička pre lepšie kopy","docId":"aiSearchAiSuggestedQuery4"},{"en-US":"Describe what you want—we’ll find matches","sk-SK":"Describe what you want—we’ll find matches","docId":"aiSearchAiUserInputHintTextI18nKey"},{"en-US":"Describe what you’re after. Find the right class. Start practicing now","sk-SK":"Describe what you’re after. Find the right class. Start practicing now","docId":"aiSearchAiWelcomeMessageSubTextI18nKey"},{"en-US":"Welcome to your practice, {{USER_NAME}}","sk-SK":"Welcome to your practice, {{USER_NAME}}","docId":"aiSearchAiWelcomeMessageTextI18nKey"},{"en-US":"and","sk-SK":"","docId":"and"},{"sk-SK":"a","en-US":"and","docId":"and "},{"sk-SK":"ročne","en-US":"annually","docId":"annually"},{"sk-SK":"Pozri si túto apku!","en-US":"Check out this awesome app","docId":"appDataAppInfoShareText"},{"sk-SK":"Pozri si toto!","en-US":"Check this out","docId":"appDataDeeplinkShareMessage"},{"sk-SK":"Čas na tréning","en-US":"Time to move","docId":"appDataReminderSettingDailyReminderText"},{"sk-SK":"Pripomeň sa mi s tréningom","en-US":"Remind me to move","docId":"appDataReminderSettingOptionTitle"},{"sk-SK":"prípadné dane","en-US":"applicable taxes","docId":"applicable taxes"},{"sk-SK":"prípadné dane každý","en-US":"applicable taxes every","docId":"applicable taxes every"},{"sk-SK":"pri","en-US":"at","docId":"at"},{"en-US":"bi-annually after initial","sk-SK":"dvakrát ročne po počiatočnom","docId":"bi-annually after initial"},{"sk-SK":"účtované","en-US":"billed","docId":"billed"},{"en-US":"billed monthly","sk-SK":"účtované mesačne","docId":"billed monthly"},{"en-US":"billed weekly","sk-SK":"účtované týždenne","docId":"billed weekly"},{"sk-SK":"box","en-US":"boxing","docId":"box"},{"sk-SK":"Sleduj svoje návyky","en-US":"Habit Tracker","docId":"c30ac2d35fb6417b8056b2a3e7740fe1"},{"sk-SK":"Na dnešnom tréningu si prejdeme rôzne variácie roundkickov a stien. Medzitým poposilujeme náš chrbát a na záver sa môžete tešiť na direktovú pyramídu. \n\nNáročnosť tohto tréningu? 8/10 \nTrúfaš si? Tak poď do toho!","en-US":"At today’s training, we’ll go through different variations of roundkicks and walls. In between, we’ll strengthen our back, and at the end, you can look forward to a jab pyramid.\n\nDifficulty level? 8/10\nThink you can handle it? Let’s go!","docId":"cls_desc_0b77e41c662a48adb72f92cfac88bf6b"},{"sk-SK":"Túto kombináciu na pridávanie som rozdelila len na tri kolá, pretože je jedna z tých ľahších. Poďme na podrobnejší rozbor: \n1. kolo: Predný direkt úhyb* zadný direkt \n* všimni si, že úhyb ide do druhej strany (k tvojej prednej strane) a ak máš lapára, kontruje ťa tou istou rukou, do ktorej si udieral/a predný direkt. \n2. kolo: +ducking, zadný hák a predný hák\n3. kolo: + odskok, predný direkt, zadný direkt, predný hák \n\nSústreď sa na to, aby každá kombinácia bola čo najviac výbušná - maximálna sila a rýchlosť. \nPauzy si prispôsobuj tak, aby si vládal/a spraviť kombináciu na 100%. \nNezabudni dať dôraz aj na techniku. ","en-US":"I split this combination into just three rounds because it’s one of the easier ones. Let’s break it down in more detail:\n\nRound 1: Lead jab – slip* – rear cross\n* Notice that the slip goes to the opposite side (towards your rear side). If you have a pad holder, they counter with the same hand you threw the jab with.\n\nRound 2: + ducking, rear hook, lead hook\n\nRound 3: + step back, lead jab, rear cross, lead hook\n\nFocus on making every combination as explosive as possible – maximum power and speed.\nAdjust the pauses so that you can perform each combination at 100%.\nDon’t forget to pay attention to your technique as well.","docId":"cls_desc_1615a14f6f144a59b9146d6b8a7eb3ae"},{"sk-SK":"Poďme na 19. deň naučenia sa základov thajského boxu.\nPredposledný tréning tejto série!\n\nNa čo sa dnes pozrieme? \nBilaterálna rozcvička, kde si zopakujeme boxovanie z obidvoch postojov\nRôzne variácie tipov \nA na záver nás čaká pekelná 4 minútovka, ktorá nenechá ani jedno telo suché. \n\nTak poďme do toho!","en-US":"","docId":"cls_desc_1af4aa8aaaca4523ae350f51f75d9efa"},{"en-US":"","sk-SK":"FEJKOVANIE PRESKOKU\nPoď sa naučiť oklamať svojho sparinga!\nSedí najmä na sparingov/ súperov, ktorých reakcia na tvoje roundkicky sú steny, prípadne chytanie. \n\nAko to funguje?\nPred predným roundkickom si väčšina z nás preskakuje. No a čo tak to využiť na fintu?  Ak ti sparing zdvíha stenu vždy, keď si už preskakuješ do predného roundkicku, preskoč si ešte raz a kopni roundkick zo svojej zadnej nohy!\n\nPríprava na fintu:\nAby finta fungovala, musíš si svojho sparinga pripraviť. Kopni mu pár predných roundkickov a sleduj jeho reakciu. Ak ti zdvíha steny, je to tvoj človek! Samozrejme dbaj na to, aby si si poriadne preskočil/a, pretože to je to, na čo ho chceme nachytať.\n\nTIP: \nSústreď sa na tvoj preskok. Keď preskakuješ dvakrát a ideš kopať roundkick z tvojej zadnej nohy, oba preskoky musia byť rýchle, no musia tvojho sparinga dostatočne motivovať, aby zdvihol stenu. ","docId":"cls_desc_1bdec24628b2407f8f824a70a9c83a0f"},{"sk-SK":"Kombinácia na pridávanie #10\n1. KOLO: Predný direkt, zadný direkt, predný roundkick\n2. KOLO: + predná stena a predný roundkick\n3. KOLO: + zadný direkt a predný hák\n4. KOLO: + zadný roundkick\n\nAko na kombinácie na pridávanie? \n\nKaždú kombináciu sa snaž udrieť so 100% nasadením - maximálnou silou a rýchlosťou. \n\nPauzy si určuj podľa toho, aby si dokázal ísť každé kombo naplno. V tomto drile nejde o to, aby si robil celé kolo bez akejkoľvek pauzy kombináciu za kombináciou, ale aby si každú kombináciu spravil čo najvýbušnejšie. \n\nKombináciu rob bez pauzy. Oddychuj nie počas ale až na konci každej kombinácie. \n\nKombináciu začínaj vo väčšej vzdialenosti od mechu alebo lapára. To simuluje v zápase alebo na sparingu začiatok tvojej akcie do súpera, ktorý takisto nie je pol metra pri tebe ale je vo väčšej vzdialenosti. Túto vzdialenosť sa snaž prekonať čo najrýchlejšie. \n\nJe úplne v poriadku byť zadýchaný už po prvom kole. Problém ale nastáva, ak nie si zadýchaný na konci posledného kola. Vtedy si nešiel naplno. \n\nAk sa stane, že kombinácia na pridávanie je v určitom bode pre teba ťažká a mýliš sa, zopakuj si danú kombináciu viacero kôl.\n\nNezabudni sa pri tom natočiť a označiť @muaythai.app na Instagrame 💪","en-US":"Progressive combo #10\n\nROUND 1: Front jab, rear straight, front roundkick\n\nROUND 2: + front wall and front roundkick\n\nROUND 3: + rear straight and lead hook\n\nROUND 4: + rear roundkick\n\nHow to do Progressive combos:\n\nTry to perform every combination with 100% effort — maximum power and speed.\n\nSet your rest time so that you can go full power in every combo.\nThis drill is not about going nonstop for the entire round, but about making each combination as explosive as possible.\n\nPerform the whole combination without a break. Rest after finishing each combo, not during it.\n\nStart the combination from a longer distance from the bag or pads.\nThis simulates the start of an action in a real fight or sparring, where your opponent isn’t standing half a meter from you.\nTry to close that distance as fast as possible.\n\nIt’s totally fine to be out of breath after the first round.\nThe real problem is if you’re not out of breath by the end of the last one — that means you didn’t go all in.\n\nIf at any point the progressive combo becomes too difficult and you start making mistakes, repeat that combination for a few more rounds until you get it right.\n\nDon’t forget to record yourself and tag @muaythai.app on Instagram 💪","docId":"cls_desc_23606b359d53423dbdd4b87621b5d0a8"},{"sk-SK":"Bočné kolená v klinči patria medzi základné klinčové techniky. \n\nDôležité je sa pri nich poriadne nabiť (dať nohu do zadu a až potom dávať koleno). Je tam síce riziko, že ti hrozí podkopnutie, no takisto vieš poriadne ostrým kolenom poriadne zavariť. \n\nRozlišujeme dve bočné kolená - sparingové a  zápasové. \nSparingové sa kopú vnútorným stehnom - pretože nechceš sparinga zraniť. Zápasové kolená sa kopú ostrým kolenom, pretože v zápase nám najmä ide o damage. \n\nBočné kolená môžem kopať pri hocijakej pozícii rúk v klinči. Len si daj pozor natú stranu, kde tvoj sparing má ruku vonku, pretože ti koleno môže chytiť. ","en-US":"Side knees in the clinch are one of the fundamental clinch techniques.\n\nWhat matters most is loading up properly — step your leg back before you throw the knee.\nYes, there’s some risk of getting swept,\nbut a sharp, well-placed knee can do serious damage.\n\nWe distinguish between two types of side knees: sparring knees and fight knees.\nSparring knees are thrown with the inner thigh,\nbecause you don’t want to injure your partner.\nFight knees are thrown with the sharp part of the knee,\nbecause in a match, damage is the goal.\n\nYou can throw side knees from any hand position in the clinch —\njust be careful on the side where your opponent has their arm on the outside,\nbecause they can catch your knee.","docId":"cls_desc_2da19f1f5e904a79adcc4821ffa099c9"},{"sk-SK":"Kombinácia na pridávanie na tento týždeň znie: \n\n1. kolo: Predný direkt, Predný lakeť zospodu, Zadný bočný lakeť \n2. kolo: + Predný spodok, Predný hák\n3. kolo: + Zadný lakeť zospodu, Predný bočný lakeť, Zadný lakeť zhora \n4. kolo: + predný spodok, Predný zdvihák a Zadný direkt","en-US":"","docId":"cls_desc_33fcbfc016aa436980a4c5f4cc2af5ad"},{"sk-SK":"Preklinčovanie nie je úplne jednoduché a tento malý hack, ti pomôže tvoje preklinčovanie zefektívniť. Hovorím o technike zvanej crossface alebo odtláčaní hlavy. Ak sa ti nedarí dostať do klinču, druhou rukou odtlač sparingovi hlavu. \n\nTlačiť môžeš buď na bradu, na nos, na oči, je to taká čierna technika na hrane ale nie je to zakázané. Cieľom je si týmto odtlačením spraviť priestor na preklinčovanie. \n\nPri odtlačení daj druhé rameno dozadu, aby si si spravil priestor na preklinčovanie. Ak je sparing silnejší, pomôž si aj krokom do boku. ","en-US":"Clinching from the outside isn’t always easy — but this small hack can make it a lot more effective.\n\nI’m talking about a technique called the crossface, or pushing the head away.\nIf you’re struggling to enter the clinch, use your other hand to push your partner’s head away.\n\nYou can push on the chin, the nose, or even near the eyes —\nyes, it’s a bit of a “black technique” — borderline dirty,\nbut it’s not illegal.\nThe goal is simple: create space to get inside.\n\nAs you push the head, pull your opposite shoulder back —\nthis gives you space for the clinch entry.\nAnd if your partner is stronger,\nadd a sidestep to help break their balance.","docId":"cls_desc_3644d5715b6a463aae38d98092031b23"},{"sk-SK":"Lakeť cez ruku je dôvod, prečo musíš mať neustále ruky  počas klinčovania v napätí. \n\nJe to začiatočnícka chyba, ktorá ale môže mať fatálne následky. \n\nAk ale máš súpera, ktorý má mľandravé ruky - že ich má len položené a necítiš v nich akýkoľvek odpor, to je signál, že mu tám maš poslať bočný lakeť. ","en-US":"The elbow over the arm is exactly why your arms need to stay engaged during the clinch.\n\nIt’s a beginner’s mistake — but one that can have serious consequences.\n\nIf your opponent has lazy arms, just resting them there with no tension or resistance,\nthat’s your signal to send in a horizontal elbow.\n\nNo resistance = no protection.","docId":"cls_desc_3e3751960fc34e089bc5862ab06e57ca"},{"sk-SK":"Kombinácia na pridávanie #9\n1. kolo: Predný direkt, zadný direkt, úhyb, zadný direkt\n2. kolo: + Predný roundkick\n3. kolo: + dopadnúť dopredu, zadný direkt, predný hák\n4. kolo: + strihnuté koleno\n\nPochváľ sa ako ti to ide! Nezabudni sa pri kombinácii natočiť a označiť nás na instagrame @muaythai.app!","en-US":"Progressive combo #9\nRound 1: Jab, cross, slip, cross\nRound 2: + Lead roundkick\nRound 3: + Land forward, cross, lead hook\nRound 4: + Scissor knee\n\nShow off how well you’re doing! Don’t forget to record yourself doing the combination and tag us on Instagram @muaythai.app!","docId":"cls_desc_40cdf403e7584053b5649207fc97c54b"},{"en-US":"Today we’re kicking!\nWe’ll combine roundkicks with different types of defenses – specifically walls and leaning back.\nWe’ll also give our abs a good burn,\nand finish with 50 roundkicks on each leg.\n\nSo, are you in?","sk-SK":"Dnes budeme kopať! \nSpojíme roundkicky s rôznymi druhmi obranami - konkrétne stenami a povoleniami. \nDo toho potrápime naše brucho a\nna záver si dáme ešte 50 roundkickov na každú nohu. \n\nTak čo, ideš do toho?","docId":"cls_desc_4159d0de8c7e497da6a2e4cf85c80669"},{"sk-SK":"Vítam ťa pri ďalšej výzve. V tejto ťa bude čakať 10 tréningov na mechu. Ku každému tréningu budeš potrebovať rukavice a boxerský mech. Keďže budeme aj kopať, v ideálnom prípade by mech mal byť väčší, aby si mohol/mohla kopať aj na úroveň hlavy ale aj na úroveň tvojich stehien. \n\nPoďme ale teda k tréningu: \nRozcvička - zameraná na zahriatie organizmu no ale aj ako prevencia voči zraneniam \n\nHlavná časť tréningu bude venovaná boxu - prejdeme si pyramídy z prednej, zadnej ruky ale aj z oboch rúk naraz. \n\nV druhej časti si spolu prejdeme klinčové kolená. Naučíme sa princíp a techniku klinčových kolien. \n\nV závere nás klasicky čaká strečing.","en-US":"Welcome to the next challenge! In this one, you’ll go through 10 bag workouts. For each training session, you’ll need gloves and a heavy bag. Since we’ll also be kicking, ideally the bag should be larger so you can kick both at head level and at thigh level.\n\nLet’s get into the training n.1:\nThe warm-up – focused on getting your body ready and also preventing injuries.\n\nThe main part of today’s session will be dedicated to boxing – we’ll go through pyramids with the lead hand, the rear hand, and with both hands combined.\n\nIn the second part, we’ll focus on clinch knees. You’ll learn the principle and technique of clinch knees.\n\nAnd finally, as always, we’ll finish with stretching.","docId":"cls_desc_4325ff33784b4112ab64835c2504ea3f"},{"sk-SK":"Kombinácia na pridávanie na tento týždeň znie: \n\n1. kolo: Predný direkt, Predný lakeť zospodu, Zadný bočný lakeť \n2. kolo: + Predný spodok, Predný hák\n3. kolo: + Zadný lakeť zospodu, Predný bočný lakeť, Zadný lakeť zhora \n4. kolo: + predný spodok, Predný zdvihák a Zadný direkt","en-US":"","docId":"cls_desc_4e05a96f754d48419c5327f0dfa5cd47"},{"en-US":"","sk-SK":"Poďme spolu na ďalší tréning vytvorený AI. \nMôj prompt znel takto: \nVytvor mi 15 minútový tréning s krátkou rozcvičkou a dynamickým strečingom. Hlavnú časť tréningu rozdel na tri časti - tak aby sa dĺžkovo podobal zápasu a chcela by som sa v nich venovať boxu, kolenám a lakťom. \n\nPríjemná intenzívka, ktorá ťa zaručene naštartuje. A ak by si chcel/a vytvoriť tréning pomocou AI aj ty, vyskúšaj aplikáciu THAURUS GURU. AI Berry ti s ňou pomôže. ","docId":"cls_desc_542147f3b8214bffa3a71aee8f1da336"},{"sk-SK":"Pri preklinčovaní nemusíš zaujať len pozíciu ruky na hlave, ale môžeš takisto aj stiahnuť ruku. \n\nPri tom ako ideš dovnútra do klinču, nedávaš ruku na temeno, ale oblapíš sparingu ruku a pritiahneš si ju k telu. Je veľmi dôležité, aby si tlačil poriadne silno, nech ti sparing tú ruku nevyberie, pretože potom môžeš dostať lakeť ty. \n\nHlavu dávaš čo najbližšie k sparingovej hlave a nohu dozadu (keď chytáš pravou rukou, tak pravá noha ide dozadu). \n\nNásledne za tým môžeš dať lakeť, keďže tú stranu hlavy má tvoj sparing nechránenú. ","en-US":"When entering the clinch, you don’t always have to go for a head grip — you can also pull down the arm instead.\n\nAs you move inside, instead of placing your hand on the crown of the head, you wrap around your partner’s arm and pull it tightly to your body.\nIt’s crucial to apply strong pressure — if you’re too loose, your partner can escape and land an elbow on you instead.\n\nKeep your head close to theirs, almost touching, and step your leg back — if you’re grabbing with your right hand, your right leg goes back.\n\nOnce you’ve secured the position, you can follow up with an elbow — since that side of their head is exposed and unprotected.","docId":"cls_desc_5cbe0e74fe8842259c9fd80fae0a335c"},{"sk-SK":"Priame kolená v klinči sú jednou z najnebezpečnejších techník. \n\nVyhovujú najmä vyšším zápasníkom. \n\nZnova je tu dôležité načasovanie. Začíname s bedrami pri sebe - pretože ak sú od seba, nielen ja môžem dávať kolená ale aj môj súper. \n\nZadok dám dozadu a koleno zdvihnem k mojej hrudi. Následne koleno posielam po priamke dopredu na solar súpera. Do toho ešte tlačím súperovu hlavu dole (nie preto, že by som chcela dať koleno do hlavy \n(ale aj to môžete) ale aby som si spravila lepší uhol pre dopad kolena. \n\nAk len zdvihneš koleno priamo hore, je dosť veľká pravdepodobnosť, že trafíš medzi nohy. Čiže najprv koleno k hrudi a až potom dopredu. ","en-US":"Straight knees from the clinch are one of the most dangerous techniques — especially effective for taller fighters.\n\nOnce again, timing is everything.\n\nYou start with your hips close to your opponent’s —\nbecause if there’s space, both of you can throw knees.\nClose the gap first.\n\nThen, push your hips back slightly and lift your knee toward your own chest.\nFrom there, drive the knee straight forward into your opponent’s solar plexus.\n\nAt the same time, pull their head downward —\nnot necessarily to aim at the head (though that’s an option),\nbut to create a better angle and impact for the body shot.\n\n⚠️ If you just lift the knee straight up,\nyou might accidentally land it between the legs.\nSo remember: knee to chest first, then drive forward.","docId":"cls_desc_5e32b892dbde4412bab1febef385a63c"},{"sk-SK":"Tento statický strečing využívame pravidelne aspoň raz za týždeň. \n\nSlúži na zlepšenie flexibility v kope, no má jednu nevýhodu. V každom cviku musíte vydržať 60 sekúnd. Neznie to nejak hrozivo, no samotné pozície nie sú úplne najpríjemnejšie. \n\nAle keď si zvyknete na tento diskomfort, môžete sa tešiť, že postupom času budete mať lepšiu a lepšiu flexibilitu pri roundkickoch a highkickoch. A to je predsa cieľ :)","en-US":"We use this static stretching routine regularly, at least once a week.\n\nIt helps improve flexibility for kicking, but it has one downside. You need to hold each position for 60 seconds. It may not sound that intimidating, but the positions themselves aren’t exactly the most comfortable.\n\nHowever, once you get used to the discomfort, you can look forward to better and better flexibility in your roundkicks and highkicks over time. And that’s the goal :)","docId":"cls_desc_67bd87486dbf4cd28b22b37696b3eeda"},{"sk-SK":"Poďme sa pozrieť na lakeť pri stiahnutí ruky. Som v klinči a mám v pláne dávať lakeť mojou vonkajšou rukou, cítim, že sparingova ruka je pevná, preto nemôžem dať lakeť cez ruku. \n\nSpravím krok pravou nohou dozadu, chytám sparingovu ruku za predlaktie, sťahujem ju smerom dole a dávam lakeť. ","en-US":"Let’s take a look at the elbow after pulling down the arm.\n\nI’m in the clinch and planning to throw an elbow with my outside arm.\nBut I feel that my partner’s arm is solid — I can’t go through it.\n\nSo, I take a step back with my right leg, grab their forearm, pull it downward,\nand then fire the elbow.","docId":"cls_desc_78a9c1d46ee94b3493fc819489d21cde"},{"sk-SK":"Poďme si klinč rozobrať úplne od základov, pretože veľa krát sa na ne zabúda. \nZákladné chyby: \n1. v klinči nestoj pri sparingovi v postoji, ale s nohami vedľa seba. Ak stojíš v postoji, z jednej strany nevieš dávať bočné kolená, resp. trvá to dlho a takisto sa ti vzdiaľuje stred tela od sparinga a tým pádom ti to zhoršuje manipuláciu s ním. \n\n2. bedrá maj čo najbližšie k sparingovi. Vďaka tomu budeš lepšie vedieť s ním manipulovať (otáčať, strhať) a taktiež v tejto pozícii je pre tvojho sparinga o dosť ťažšie ťa stiahnuť prípadne dávať priame  kolená do brucha. \n\n3. ruky v klinči nie sú mľandravé ale robia aktívny odpor. Ak ich nemáš spevnené, hrozí ti lakeť cez ruku. ","en-US":"Let’s break down the clinch from the very basics —\nbecause these fundamentals are often overlooked, yet they make all the difference.\n\nCommon mistakes:\n\n1️⃣ Standing in a fighting stance instead of feet side by side.\nIn the clinch, your feet should be next to each other — not in a staggered stance.\nIf you stay in a fighting stance, you won’t be able to throw side knees properly from both sides,\nand your core will be farther away from your partner — which makes control much harder.\n\n2️⃣ Keep your hips as close to your partner as possible.\nThis gives you better control for turns, sweeps, and manipulation,\nand makes it much harder for your opponent to pull you down or land straight knees to the body.\n\n3️⃣ Your arms must be active — not loose.\nIn the clinch, if your arms are relaxed and passive, you’re wide open for an elbow over the arm.\nAlways keep tension and apply pressure — your arms should resist and react.","docId":"cls_desc_7a77becb874d4784a38944ce3295850c"},{"en-US":"","sk-SK":"Posledný 20. tréning 20 dňovej výzvy naučenia sa základov thajského boxu.\n\nNa čo sa dnes pozrieme? \n\nPreskakovacia rozcvička, zameraná na nohy a koordináciu.\nA potom sa celý tréning budeme venovať len jednej kombinácii - predná predná zadná, no prejdeme si ju do pohybu. \n\nUkážeme si rôzne variácie, ako túto kombináciu spraviť čo najefektívnejšie. \nNa záver si zopakujeme všetky tipy úderov - direkty, háky zdviháky a máme finitos!\n\n\nTak poďme do toho!","docId":"cls_desc_7fcba9ae8e36461cb358360da6948199"},{"sk-SK":"Vítam ťa pri Kick Mobility Programe!\nAk patríš medzi tých, ktorých roundkicky nie sú najsilnejšou zbraňou, tento program je presne pre teba!\n\nČo tu nájdeš?\nProgram je rozdelený do 4 častí: \nDynamický strečing pre kopy\n- tu nájdeš knižnicu cvikov, ktoré môžeš zaradiť do svojej rozcvičky a slúžia na prípravu tvojich bedier na kopanie\n\nFunkčná mobilita pri stene\n- cviky na stene, ktoré okrem toho, že budú testovať tvoju flexibilitu, dajú zabrať aj tvojej stabilite, no najmä tvojim bedrám. Cviky učia bedrový kĺb pohybovať sa v trajektórii kopu bez pomoci chrbta, kolena a švihu.\n\nDrily vo dvojici\n- drily, ktoré otestujú tvoje roundkicky presne tam- kde treba - pri sparingovi. \n\nPotréningový strečing\n- statický strečing na dolné končatiny, ktorý nie je dvakrát príjemný, no jeho efektivita za to určite stojí. \n\nTak poď do toho!","en-US":"Welcome to the Kick Mobility Program!\nIf your roundkicks aren’t your strongest weapon, this program is exactly what you need.\n\nWhat will you find inside?\nThe program is divided into 4 parts:\n\nPre-Training Mobility\n– A library of exercises you can include in your warm-up to properly prepare your hips for kicking.\n\nWall Based Mobility\n– Wall exercises that will test your flexibility, challenge your stability, and most importantly, work your hips hard. These drills teach your hip joint to move in the trajectory of a kick without relying on your lower back, knee, or momentum.\n\nPartner Mobility Drills\n– Drills that will test your roundkicks exactly where it matters most — during controlled work with a partner.\n\nPost-Training Mobility\n– Static stretching for the lower body. It’s not the most comfortable part, but the effectiveness is absolutely worth it.\n\nNow let’s get to work!","docId":"cls_desc_80694c0d1a8d444c819d6461b36620e2"},{"sk-SK":"Deň 2/10\n\nKolená a kombinácia na pridávanie!\nTo budeme robiť na dnešom tréningu. \n\nZačneme jednoduchou technikou kolien + si prejdeme dva údery z jednej ruky po sebe a na záver ťa čaká kombinácia na pridávanie. Ale neboj sa nič, začneme pomaly a zľahka, žiadne šialenosti. \n\nTak poď do toho!","en-US":"Day 2/10\n\nKnees and a combo for adding on!\nThat’s what we’ll be working on in today’s training.\n\nWe’ll start with a simple knee technique, go through two punches from the same hand in a row, and finish with an add-on combination. But don’t worry, we’ll begin slowly and lightly—nothing crazy.\n\nSo let’s go!","docId":"cls_desc_84324ba0d9bd4f2dbd00edc12a49c56d"},{"en-US":"Progressive combo #9\nRound 1: Jab, cross, slip, cross\nRound 2: + Lead roundkick\nRound 3: + Land forward, cross, lead hook\nRound 4: + Scissor knee\n\nShow off how well you’re doing! Don’t forget to record yourself doing the combination and tag us on Instagram @muaythai.app!","sk-SK":"Kombinácia na pridávanie #9\n1. kolo: Predný direkt, zadný direkt, úhyb, zadný direkt\n2. kolo: + Predný roundkick\n3. kolo: + dopadnúť dopredu, zadný direkt, predný hák\n4. kolo: + strihnuté koleno\n\nPochváľ sa ako ti to ide! Nezabudni sa pri kombinácii natočiť a označiť nás na instagrame @muaythai.app!","docId":"cls_desc_879e0b6d914a46bf8a6b2dd112299eaa"},{"sk-SK":"Crossface môžeš využiť aj ako prípravu na smrteľný lakeť. \n\nZákladom je odtlačiť hlavu a poriadne do nej tlačiť, aby sparing/súper tlačil do ruky. V tom momente ako ovládneš aj druhú ruku sparinga (ktorú musíte kontrolovať, aby ju nestihol dať naspäť na hlavu), nabiješ lakeť a tesne pred dopadom prestaneš tlačiť do hlavy. \n\nTo spôsobí to, že tvoj sparing cukne hlavou dopredu a v tom momente tam načasuješ lakeť. Okrem toho, vďaka tomu, že tlačíš do hlavy, tvoj sparing nevidí, čo ho čaká. ","en-US":"You can also use the crossface as a setup for a deadly elbow.\n\nThe key is to press the head hard with your forearm —\nenough to make your opponent push back into the pressure.\nAt the same time, you need to control their second arm so they can’t bring it back up to defend.\n\nWhile holding that pressure, you load the elbow,\nand right before impact — you release the pressure on the head.\n\nThat sudden release makes their head jerk forward —\nand that’s exactly when your elbow lands.\n\nBonus?\nBecause of the pressure on their face, they can’t see what’s coming.","docId":"cls_desc_90ab80b41c1e4a6f932a51d8984ea703"},{"sk-SK":"Funkčná mobilita pri stene zameraná na kopy je alfou a omegou v našom gyme. Sú to cviky, vďaka ktorým sa ti nielen zlepší flexibilita ale popracuješ aj na svojej stabilite a dáš poriadne zabrať svojím bedrám. \n\nTým učíš bedrový kĺb pohybovať sa v trajektórii kopu bez pomoci chrbta, kolena a švihu.\n\nZlepšuješ:\naktívny rozsah zdvihu kolena\nschopnosť otvoriť bedro do strany bez rotácie trupu\nplynulú cirkuláciu bedra (presne tá dráha roundkicku/highkicku)\n\nTieto cviky neučia nohu kopať. Učia bedro pustiť nohu kopať.","en-US":"Functional wall mobility focused on kicks is the alpha and omega in our gym. These exercises not only improve your flexibility, but also build stability and seriously challenge your hips.\n\nYou’re teaching your hip joint to move in the trajectory of a kick without relying on your lower back, knee, or momentum.\n\nYou improve:\n\nactive knee lift range\n\nthe ability to open the hip to the side without rotating the torso\n\nsmooth hip circulation (exactly the path of a roundkick/highkick)\n\nThese exercises don’t teach the leg to kick. They teach the hip to let the leg kick.","docId":"cls_desc_9689e477abb54b12bec79f9210ba8c30"},{"sk-SK":"Toto je výborná obrana, keď sa ti sparing snaží chytiť vaše koleno. ALE musíš ju spraviť rýchlo s dostatočnou silou. \n\nV tom momente ako ti sparing chytí koleno, presuň svoju holeň medzi jeho stehná, zahákni si nart o jeho stehno a zatlač holenou dopredu tak, aby si jednak tlačil kolenom do brucha ale taktiež holeňou zabraňoval, aby sa sparing ku tebe priblížil. Do toho tlačíš ešte hlavu dole. \n\nToto je inak jedna z najdominantnejších pozícii v klinči. ","en-US":"This is an excellent defense when your partner tries to catch your knee —\nbut you have to react fast and with enough force.\n\nThe moment they grab your knee, slide your shin between their thighs,\nhook your instep around their thigh, and press your shin forward.\n\nThis way, you’re not only driving your knee into their stomach,\nbut also using your shin to keep them from closing the distance.\n\nAt the same time, push their head downward to break their posture completely.\n\nThis is actually one of the most dominant positions in the clinch.","docId":"cls_desc_978f9fd93ded4b58a9d55d8482ba1aae"},{"en-US":"Progressive combo #9\nRound 1: Jab, cross, slip, cross\nRound 2: + Lead roundkick\nRound 3: + Land forward, cross, lead hook\nRound 4: + Scissor knee\n\nShow off how well you’re doing! Don’t forget to record yourself doing the combination and tag us on Instagram @muaythai.app!","sk-SK":"Kombinácia na pridávanie #9 \n\n1. kolo: Predný direkt, zadný direkt, úhyb, zadný direkt \n2. kolo: + Predný roundkick \n3. kolo: + dopadnúť dopredu, zadný direkt, predný hák \n4. kolo: + strihnuté koleno \n\nPochváľ sa ako ti to ide! Nezabudni sa pri kombinácii natočiť a označiť nás na instagrame @muaythai.app!","docId":"cls_desc_99e15809ed564e20a0658a02c4364bf8"},{"sk-SK":"Deň 5/10 \nVedel/a si, že existuje viacero variácií klinčových kolien? \nPráve tie si v dnešnom 25 minútovom tréningu ukážeme. \n\nNavyše to zakončíme kombináciu na pridávanie, ktorý ťa určite bude baviť. \n\nNie je čas strácať čas, tak poďme na to!","en-US":"Day 5/10\nDid you know there are several variations of clinching knees?\nIn today’s 25-minute training, we’ll go through them together.\n\nAnd to top it off, we’ll finish with a progressive combination drill you’re going to enjoy.\n\nThere’s no time to waste — let’s get started!","docId":"cls_desc_a3710d00b3524b80843159920b30cbce"},{"sk-SK":"Crossface je výborná predpríprava aj na koleno. \nPo odtlačení hlavy, prejdi do boku a zatiaľ čo zatieňuješ výhľad svojou rukou, dávaš koleno na solar. ","en-US":"Crossface is also a great setup for a knee.\n\nAfter pushing the head away, step to the side\nand while your arm is blocking their vision,\nyou drive a knee straight into the solar plexus.\n\nQuick, sneaky, and brutally effective.","docId":"cls_desc_a8393a83b72c4c38ac47692199c4d329"},{"sk-SK":"Kombinácia na pridávanie #10\n1. KOLO: Predný direkt, zadný direkt, predný roundkick\n2. KOLO: + predná stena a predný roundkick\n3. KOLO: + zadný direkt a predný hák\n4. KOLO: + zadný roundkick\n\nAko na kombinácie na pridávanie? \n\nKaždú kombináciu sa snaž udrieť so 100% nasadením - maximálnou silou a rýchlosťou. \n\nPauzy si určuj podľa toho, aby si dokázal ísť každé kombo naplno. V tomto drile nejde o to, aby si robil celé kolo bez akejkoľvek pauzy kombináciu za kombináciou, ale aby si každú kombináciu spravil čo najvýbušnejšie. \n\nKombináciu rob bez pauzy. Oddychuj nie počas ale až na konci každej kombinácie. \n\nKombináciu začínaj vo väčšej vzdialenosti od mechu alebo lapára. To simuluje v zápase alebo na sparingu začiatok tvojej akcie do súpera, ktorý takisto nie je pol metra pri tebe ale je vo väčšej vzdialenosti. Túto vzdialenosť sa snaž prekonať čo najrýchlejšie. \n\nJe úplne v poriadku byť zadýchaný už po prvom kole. Problém ale nastáva, ak nie si zadýchaný na konci posledného kola. Vtedy si nešiel naplno. \n\nAk sa stane, že kombinácia na pridávanie je v určitom bode pre teba ťažká a mýliš sa, zopakuj si danú kombináciu viacero kôl.\n\nNezabudni sa pri tom natočiť a označiť @muaythai.app na Instagrame 💪","en-US":"Progressive combo #10\n\nROUND 1: Front jab, rear straight, front roundkick\n\nROUND 2: + front wall and front roundkick\n\nROUND 3: + rear straight and lead hook\n\nROUND 4: + rear roundkick\n\nHow to do Progressive combos:\n\nTry to perform every combination with 100% effort — maximum power and speed.\n\nSet your rest time so that you can go full power in every combo.\nThis drill is not about going nonstop for the entire round, but about making each combination as explosive as possible.\n\nPerform the whole combination without a break. Rest after finishing each combo, not during it.\n\nStart the combination from a longer distance from the bag or pads.\nThis simulates the start of an action in a real fight or sparring, where your opponent isn’t standing half a meter from you.\nTry to close that distance as fast as possible.\n\nIt’s totally fine to be out of breath after the first round.\nThe real problem is if you’re not out of breath by the end of the last one — that means you didn’t go all in.\n\nIf at any point the progressive combo becomes too difficult and you start making mistakes, repeat that combination for a few more rounds until you get it right.\n\nDon’t forget to record yourself and tag @muaythai.app on Instagram 💪","docId":"cls_desc_a9917061deeb4d508e7818b7702f6343"},{"en-US":"DAY 3/10\nIn this training, we’ll go through teep kicks – starting from the most basic ones to the more advanced variations – and finish by working on your core, building a strong center of the body. \n\nAre you ready?","sk-SK":"Deň 3/10 \nNa tomto tréningu si preberieme kopanie tipov - od tých najzákladnejších po tie viac náročnejšie a na záver popracujeme na tvojom core - silnom strede tela. \n\nSi ready?","docId":"cls_desc_ab85e71f4a374a289107f12c8793a495"},{"sk-SK":"Partner mobility drills predstavujú súbor drilov na zlepšenie flexibility a stability pri kopaní roundkickov. \nJediné, čo potrebujete je mať sparingpartnera. \nAko robiť tieto drily? \n50s jeden z dvojice obe nohy alebo 50s obaja z dvojice len jedna noha. \n\nSústreďte sa najmä na správne vykonanie techniky, neponáhľajte sa. ","en-US":"Partner mobility drills are a set of drills designed to improve flexibility and stability for roundkicks.\nAll you need is a sparring partner.\n\nHow should you perform these drills?\n50 seconds for one partner on both legs, or 50 seconds for both partners on one leg.\n\nFocus primarily on proper technique and don’t rush.","docId":"cls_desc_b65d5d2940a849979a1ea1a2c631b391"},{"sk-SK":"Kombinácia na pridávanie na tento týždeň znie: \n\n1. kolo: Predný direkt, Predný lakeť zospodu, Zadný bočný lakeť \n2. kolo: + Predný spodok, Predný hák\n3. kolo: + Zadný lakeť zospodu, Predný bočný lakeť, Zadný lakeť zhora \n4. kolo: + predný spodok, Predný zdvihák a Zadný direkt","en-US":"","docId":"cls_desc_c25567fea5774c46a1615c5466ed5edd"},{"sk-SK":"Túto kombináciu na pridávanie som rozdelila len na tri kolá, pretože je jedna z tých ľahších. Poďme na podrobnejší rozbor: \n1. kolo: Predný direkt úhyb* zadný direkt \n* všimni si, že úhyb ide do druhej strany (k tvojej zadnej strane) a ak máš lapára, kontruje ťa tou istou rukou, do ktorej si udieral/a predný direkt. \n2. kolo: +ducking, zadný hák a predný hák\n3. kolo: + odskok, predný direkt, zadný direkt, predný hák \n\nSústreď sa na to, aby každá kombinácia bola čo najviac výbušná - maximálna sila a rýchlosť. \nPauzy si prispôsobuj tak, aby si vládal/a spraviť kombináciu na 100%. \nNezabudni dať dôraz aj na techniku. \n","en-US":"I split this combination into just three rounds because it’s one of the easier ones. Let’s break it down in more detail:\n\nRound 1: Lead jab – slip* – rear cross\n* Notice that the slip goes to the opposite side (towards your rear side). If you have a pad holder, they counter with the same hand you threw the jab with.\n\nRound 2: + ducking, rear hook, lead hook\n\nRound 3: + step back, lead jab, rear cross, lead hook\n\nFocus on making every combination as explosive as possible – maximum power and speed.\nAdjust the pauses so that you can perform each combination at 100%.\nDon’t forget to pay attention to your technique as well.","docId":"cls_desc_ca688cea702a466cb2c35265faf627da"},{"sk-SK":"Kombinácia na pridávanie na tento týždeň znie: \n\n1. kolo: Predný direkt, Predný lakeť zospodu, Zadný bočný lakeť \n2. kolo: + Predný spodok, Predný hák\n3. kolo: + Zadný lakeť zospodu, Predný bočný lakeť, Zadný lakeť zhora \n4. kolo: + predný spodok, Predný zdvihák a Zadný direkt","en-US":"","docId":"cls_desc_cbf1c03396964c4f836277d3d7d9e474"},{"sk-SK":"Kombinácia na pridávanie #10\n1. KOLO: Predný direkt, zadný direkt, predný roundkick\n2. KOLO: + predná stena a predný roundkick\n3. KOLO: + zadný direkt a predný hák\n4. KOLO: + zadný roundkick\n\nAko na kombinácie na pridávanie? \n\nKaždú kombináciu sa snaž udrieť so 100% nasadením - maximálnou silou a rýchlosťou. \n\nPauzy si určuj podľa toho, aby si dokázal ísť každé kombo naplno. V tomto drile nejde o to, aby si robil celé kolo bez akejkoľvek pauzy kombináciu za kombináciou, ale aby si každú kombináciu spravil čo najvýbušnejšie. \n\nKombináciu rob bez pauzy. Oddychuj nie počas ale až na konci každej kombinácie. \n\nKombináciu začínaj vo väčšej vzdialenosti od mechu alebo lapára. To simuluje v zápase alebo na sparingu začiatok tvojej akcie do súpera, ktorý takisto nie je pol metra pri tebe ale je vo väčšej vzdialenosti. Túto vzdialenosť sa snaž prekonať čo najrýchlejšie. \n\nJe úplne v poriadku byť zadýchaný už po prvom kole. Problém ale nastáva, ak nie si zadýchaný na konci posledného kola. Vtedy si nešiel naplno. \n\nAk sa stane, že kombinácia na pridávanie je v určitom bode pre teba ťažká a mýliš sa, zopakuj si danú kombináciu viacero kôl.\n\nNezabudni sa pri tom natočiť a označiť @muaythai.app na Instagrame 💪","en-US":"Progressive combo #10\n\nROUND 1: Front jab, rear straight, front roundkick\n\nROUND 2: + front wall and front roundkick\n\nROUND 3: + rear straight and lead hook\n\nROUND 4: + rear roundkick\n\nHow to do Progressive combos:\n\nTry to perform every combination with 100% effort — maximum power and speed.\n\nSet your rest time so that you can go full power in every combo.\nThis drill is not about going nonstop for the entire round, but about making each combination as explosive as possible.\n\nPerform the whole combination without a break. Rest after finishing each combo, not during it.\n\nStart the combination from a longer distance from the bag or pads.\nThis simulates the start of an action in a real fight or sparring, where your opponent isn’t standing half a meter from you.\nTry to close that distance as fast as possible.\n\nIt’s totally fine to be out of breath after the first round.\nThe real problem is if you’re not out of breath by the end of the last one — that means you didn’t go all in.\n\nIf at any point the progressive combo becomes too difficult and you start making mistakes, repeat that combination for a few more rounds until you get it right.\n\nDon’t forget to record yourself and tag @muaythai.app on Instagram 💪","docId":"cls_desc_cd8e8c3ec57e45c2b6c6e6c703042ef3"},{"sk-SK":"Pri preklinčovaní nemusím zaujať len pozíciu obe ruky na hlave sparinga. Môžem mať jednu ruku na hlave a druhú na bicepse ale takisto aj obe dve ruky na bicepsoch. \n\nPri oboch polohách (ak ich spravíte dobre) môžeš veľmi efektívne manipulovať so sparingom. \n\nAk chceš sparinga točiť a pripraviť si ho na koleno alebo strh, vždy je pravidlo, že jednu ruku musíš ťahať hore a druhú dole. \nAk máš jednu ruku na hlave a druhú na bicepse - tak ruku s hlavou ťahaš dole a ruku s bicepsom ťaháš hore (dá sa aj opačne ale tento spôsob by mal byť najefektívnejší)\nAk máš obe ruky na biccepsoch, tak si môžeš vybrať. ","en-US":"When entering the clinch, you don’t always have to go straight for the double collar tie.\nYou can control your opponent with one hand on the head and the other on the bicep, or even both hands on the biceps.\n\nIn both positions — when done correctly — you can still manipulate your partner very effectively.\n\nIf you want to rotate your opponent and set them up for a knee or a sweep, there’s one golden rule:\nOne hand pulls down, the other lifts up.\n\nIf you’ve got one hand on the head and one on the bicep, pull the head down and lift the bicep.\n(It can work the other way too, but this version tends to be more effective.)\n\nIf you’ve got both hands on the biceps, you can choose which side you want to rotate through.","docId":"cls_desc_cf55df6b3ec04a07a085561c31fd2397"},{"sk-SK":"Nie je dôležité sa len dostať do vnútra klinča ale si aj túto pozíciu udržať. \n\nNa to musíš správne odkontrolovať a kontrovať ruky sparinga. Ide preklinčovať? Treba dať lakeť na danej strane dole.\n \nRuky nie sú mľandravé ale sú v napätí, robia aktívny odpor a svoju polohu prispôsobujú sparingovým rukám. \n\nVyvíjaš aktívny tlak na hlavu sparinga a keď budeš cítiť, že je v tvojej moci, prichádza rad na stiahnutie hlavy a kolená. ","en-US":"It's not just about getting inside the clinch — you also have to maintain that position.\n\nTo do that, you need to control and counter your partner’s arms correctly.\nAre they trying to enter the clinch? Drop the elbow on that side.\n\nYour arms shouldn't be loose — they stay engaged, applying active resistance and constantly adapting to your partner’s movements.\n\nYou're putting steady pressure on your partner’s head, and once you feel you’ve gained full control, it's time to pull the head down and throw the knees.","docId":"cls_desc_d2fe89de20cf49de98eb1f7d4a91d148"},{"sk-SK":"Nie je žiaden dôvod nedať lakeť pri preklinčovaní. Reálne aj tak tvoja ruka ide dovnútra do klinču a chytá temeno hlavy. Lakeť je tam len príjemná vsuvka (príjemná pre teba).\n\nLakeť ťahám čo najviac hore a mierim na bradu. ","en-US":"There’s no reason not to throw an elbow while entering the clinch.\nYour hand is already going inside to grab the crown of the head —\nthe elbow is just a nice little bonus… for you.\n\nI lift the elbow up as high as possible and aim for the chin.","docId":"cls_desc_dd0ceaa86ed94a16b9852978cf4d9571"},{"sk-SK":"Zámoček je jedna z najefektívnejších pozícii v klinči. Jednak sparinga trošku škrtíš a druhá vec sparing nevidí pod seba, takže máš dvere otvorené na kolená, strhy a podobné šmakocinky. \n\nZákladom je mať pevný zámok. Ruka, ktorá je zvislo, je otočená dlaňou ku mne, lakeť tlačím do vnútra, aby sparing nemohol preklinčovať a do toho aj dopredu do sparingovej hrude, nech mu to nie je príjemné.\n\nHorizontálna ruka tlačí do krku sparinga. Z druhej strany tlačí do krku moja hlava, a tak vytváram tlak na celý krk. \n\nToto je inak výhodná pozícia najmä pre nižších. ","en-US":"The lock  is one of the most effective positions in the clinch.\nYou’re not only choking your partner a bit,\nbut they also can’t see what’s coming below — opening the door for knees, sweeps, and other tasty surprises.\n\nThe key is a tight lock.\nThe vertical arm should have the palm facing you,\nand the elbow presses inward — so your partner can’t clinch inside —\nand also forward into their chest to make things extra uncomfortable.\n\nThe horizontal arm pushes into their neck,\nand from the other side, your head presses in too — creating full pressure around the neck.\n\nBy the way — this position is especially useful for shorter fighters.","docId":"cls_desc_de5f19c592294233a8009a280d5d8274"},{"sk-SK":"POZOR! Nikdy neodtláčaj hlavu (nerob crossface) zvnútra, pretože ak súper pozná tento trik, tak sa dostane do dominantnej pozície on a nie ty!\n\nCrossface zásadne rob len keď si zvonku v klinči. Keď máš ruku vnútri a odtlačíš hlavu, sparing ti môže zobrať tvoju ruku, potiahnuť ju a ísť za tvoj chrbát - čo je jedna z najdominantnejších pozícií v klinči. \n\nDobre ale teraz si to otočme a predstavme si, že tebe niekto odtláča hlavu zvnútra klinču. Základom je chytať LAKEŤ  nie biceps, aby ti sparing nešupol lakeť. Poťahujem ruku až sa sparing nalepí telom na mňa, chytám zámoček a dávam kolená do zadku. ","en-US":"⚠️ Warning! Never use a crossface from the inside position —\nbecause if your opponent knows what they’re doing, they’ll end up in the dominant position — not you.\n\nCrossface should only be used when you're on the outside of the clinch.\nIf you have the inside position and try to push the head,\nyour opponent can trap your arm, pull it across, and take your back —\nwhich is one of the most dominant positions in the clinch.\n\nNow let’s flip it.\nImagine someone is pushing your head from the inside.\nThe key is to grab their elbow — not the bicep —\nso they can’t hit you with an elbow strike.\n\nPull their arm until they’re pressed tightly against your body,\nsecure the lock,\nand start landing knees to the backside.","docId":"cls_desc_e049889e3381444e96f349aa2305b1c7"},{"sk-SK":"Kombinácia na pridávanie #9\n1. kolo: Predný direkt, zadný direkt, úhyb, zadný direkt\n2. kolo: + Predný roundkick\n3. kolo: + dopadnúť dopredu, zadný direkt, predný hák\n4. kolo: + strihnuté koleno\n\nPochváľ sa ako ti to ide! Nezabudni sa pri kombinácii natočiť a označiť nás na instagrame @muaythai.app!","en-US":"Progressive combo #9\nRound 1: Jab, cross, slip, cross\nRound 2: + Lead roundkick\nRound 3: + Land forward, cross, lead hook\nRound 4: + Scissor knee\n\nShow off how well you’re doing! Don’t forget to record yourself doing the combination and tag us on Instagram @muaythai.app!","docId":"cls_desc_e0968e8287ff44c8a86bd85ee9c1e2c5"},{"en-US":"","sk-SK":"FINTA ROUNDKICK - TIP\nPoď sa naučiť túto fintu!\nSedí najmä na sparingov/ súperov, ktorých reakcia na tvoje roundkicky sú steny, prípadne chytanie. \n\nAko to funguje?\nKop začínaš ako roundkick no v strede kopu zmeníš smer kolena a nakoniec kopeš tip. \n\nPríprava na fintu:\nAby finta fungovala, musíš si svojho sparinga pripraviť. Kopni mu pár roundkickov a sleduj jeho reakciu. Ak ti zdvíha steny, je to tvoj človek! Naznač roundkick, on ti zdvihne stenu a ty tú stenu obídeš tým, že zmeníš roundkick na tip!\n\nTIP: \nBuď nepredvídateľný/á! Keď každý druhý roundkick zmeníš na fintu, tvoj sparing to odhalí a roundkick tip ti nebude fungovať. Namiesto toho kopni 2 roundkicky a potom sprav fintu. Následne sprav fintu po 5 roundkickoch atď. Hraj sa s tým a skúmaj sparingove reakcie.","docId":"cls_desc_e791a7dd61424a458ceeb37aaa99f5c9"},{"sk-SK":"Na čo sa dnes môžeš tešiť?\nLakte🔥🔥🔥\nNajprv teória - prejdeme si tri tipy lakťov a potom ich zakomponujeme do drilov!\nA na záver?🤔\nEšte dáme 50 klinčových kolien.\nTak ideš do toho? 🥊","en-US":"What can you look forward to today?\nElbows🔥🔥🔥\nWe’ll start with theory – go through three types of elbows, and then we’ll put them into drills!\nAnd to finish? 🤔\nWe’ll do 50 clinch knees.\nSo, are you in? 🥊","docId":"cls_desc_ec7764e3e9b743568e9804143ab6d686"},{"sk-SK":"Deň 18 je tu a dnes začneme mobilizačnou rozcvičkou, na začiatku by sa vám teda hodila nejaká podložka ale určite viete všetky cviky odtrénovať aj na holej zemi :). \n\nNásledne si zopakujeme kolená a na záver vás čaka kombinácia na pridávanie. ","en-US":"","docId":"cls_desc_efc7ee4b5b504697b1ea19bf36d628b7"},{"sk-SK":"Túto kombináciu na pridávanie som rozdelila len na tri kolá, pretože je jedna z tých ľahších. Poďme na podrobnejší rozbor: \n1. kolo: Predný direkt úhyb* zadný direkt \n* všimni si, že úhyb ide do druhej strany (k tvojej zadnej strane) a ak máš lapára, kontruje ťa tou istou rukou, do ktorej si udieral/a predný direkt. \n2. kolo: +ducking, zadný hák a predný hák\n3. kolo: + odskok, predný direkt, zadný direkt, predný hák \n\nSústreď sa na to, aby každá kombinácia bola čo najviac výbušná - maximálna sila a rýchlosť. \nPauzy si prispôsobuj tak, aby si vládal/a spraviť kombináciu na 100%. \nNezabudni dať dôraz aj na techniku. ","en-US":"I split this combination into just three rounds because it’s one of the easier ones. Let’s break it down in more detail:\n\nRound 1: Lead jab – slip* – rear cross\n* Notice that the slip goes to the opposite side (towards your rear side). If you have a pad holder, they counter with the same hand you threw the jab with.\n\nRound 2: + ducking, rear hook, lead hook\n\nRound 3: + step back, lead jab, rear cross, lead hook\n\nFocus on making every combination as explosive as possible – maximum power and speed.\nAdjust the pauses so that you can perform each combination at 100%.\nDon’t forget to pay attention to your technique as well.","docId":"cls_desc_f5766322bbe44c00aaa8e26f7b9b1684"},{"sk-SK":"Steny voči klinčovým kolenám sú extrémne peklo, najmä, ak tú stenu správne načasuješ. \n\nV skratke platí pravidlo, že tvoja stena, resp, úroveň tvojho kolena musí byť vyššie ako koleno tvojho sparinga/ súpera. \n\nALE ak sa ti podarí zdvihnúť nohu tak, že zasiahneš kolenom stehno sparinga, tak si vyhral jackpot. \n\nOdporúčam na tréningu to robiť s maximálnou opatrnosťou. V zápase je to jedno :)","en-US":"Walls against clinch knees are absolute hell — especially when timed right.\n\nThe basic rule is:\nyour “wall” — meaning the height of your lifted leg — should be higher than your opponent’s knee.\n\nBut if you manage to lift your leg just right and hit their thigh with your knee —\nyou’ve hit the jackpot.\n\nJust a heads-up:\nIn training, I recommend doing this with maximum control.\nIn a fight? Well… that’s a different story. 😏","docId":"cls_desc_f5e49ebed42c4d01bcba04ffc4ff39f5"},{"en-US":"Progressive combo #10\n\nROUND 1: Front jab, rear straight, front roundkick\n\nROUND 2: + front wall and front roundkick\n\nROUND 3: + rear straight and lead hook\n\nROUND 4: + rear roundkick\n\nHow to do Progressive combos:\n\nTry to perform every combination with 100% effort — maximum power and speed.\n\nSet your rest time so that you can go full power in every combo.\nThis drill is not about going nonstop for the entire round, but about making each combination as explosive as possible.\n\nPerform the whole combination without a break. Rest after finishing each combo, not during it.\n\nStart the combination from a longer distance from the bag or pads.\nThis simulates the start of an action in a real fight or sparring, where your opponent isn’t standing half a meter from you.\nTry to close that distance as fast as possible.\n\nIt’s totally fine to be out of breath after the first round.\nThe real problem is if you’re not out of breath by the end of the last one — that means you didn’t go all in.\n\nIf at any point the progressive combo becomes too difficult and you start making mistakes, repeat that combination for a few more rounds until you get it right.\n\nDon’t forget to record yourself and tag @muaythai.app on Instagram 💪","sk-SK":"Kombinácia na pridávanie #10\n1. KOLO: Predný direkt, zadný direkt, predný roundkick\n2. KOLO: + predná stena a predný roundkick\n3. KOLO: + zadný direkt a predný hák\n4. KOLO: + zadný roundkick\n\nAko na kombinácie na pridávanie? \n\nKaždú kombináciu sa snaž udrieť so 100% nasadením - maximálnou silou a rýchlosťou. \n\nPauzy si určuj podľa toho, aby si dokázal ísť každé kombo naplno. V tomto drile nejde o to, aby si robil celé kolo bez akejkoľvek pauzy kombináciu za kombináciou, ale aby si každú kombináciu spravil čo najvýbušnejšie. \n\nKombináciu rob bez pauzy. Oddychuj nie počas ale až na konci každej kombinácie. \n\nKombináciu začínaj vo väčšej vzdialenosti od mechu alebo lapára. To simuluje v zápase alebo na sparingu začiatok tvojej akcie do súpera, ktorý takisto nie je pol metra pri tebe ale je vo väčšej vzdialenosti. Túto vzdialenosť sa snaž prekonať čo najrýchlejšie. \n\nJe úplne v poriadku byť zadýchaný už po prvom kole. Problém ale nastáva, ak nie si zadýchaný na konci posledného kola. Vtedy si nešiel naplno. \n\nAk sa stane, že kombinácia na pridávanie je v určitom bode pre teba ťažká a mýliš sa, zopakuj si danú kombináciu viacero kôl.\n\nNezabudni sa pri tom natočiť a označiť @muaythai.app na Instagrame 💪","docId":"cls_desc_f759c7c98c114acc897ac1fee0119ef1"},{"sk-SK":"Toto sú jednoduché cviky, ktoré môžeš zakomponovať do svojho tréningu a vďaka nim, budeš mať telo lepšie pripravené na kopanie kopov. \n\nNemusíš robiť všetky cviky na každom tréningu ale vyber si napríklad len 3-4 a postupne ich obmieňaj (pozri v prílohe).\n\nPri každom cviku sa sústreď na správne prevedenie. Neponáhľaj sa. ","en-US":"These are simple exercises you can incorporate into your training to better prepare your body for kicking.\n\nYou don’t have to do all of them in every session — just choose 3–4 and rotate them gradually (see attachment).\n\nWith each exercise, focus on proper execution. Don’t rush.","docId":"cls_desc_f90065b2adc04c3da6e286b53c045897"},{"sk-SK":"Preklinčovanie predstavuje jeden zo základov klinčovania. Poznáme viacero dominantných pozícií a preklinčovanie dovnútra je jedna z nich. \n\nTvojim cieľom je mať obe ruky vnútri, vtedy vieš efektívnejšie kontrolovať priebeh klinči a takisto môžeš zlomiť svojho súpera. V skratke je to pozícia, do ktorej sa chceš dostať. \n\nPri preklinčovaní (keď si vonku a ideš dovnútra), jedna ruka musí stále kontrolovať hlavu, zatiaľ, čo druhá ide preklinčovať. A potom to isté zopakuješ s druhou rukou. \n\nNedrž sparinga za krk ale za temeno hlavy a tlač jeho hlavu smerom dole. Tvoja ruka nemá dovolenku a musí vytvárať aktívny tlak. \n\nTento dril je zameraný na preklinčovanie bez odporu, to znamená, že sparing ťa nechá preklinčovať a nerobí ti odpor s rukami. Postupne môžete pridávať väčší odpor a keď sa dostanete do bodu, kedy to už nepôjde, pozri si tutoriál CROSSFACE.","en-US":"Entering the clinch from the outside is one of the key fundamentals of clinching.\nThere are several dominant positions in the clinch — and this is one of them.\n\nYour goal is to get both of your arms inside — this allows you to control the clinch more effectively\nand break your opponent’s posture and rhythm.\nIn short — this is the position you want to reach.\n\nWhen entering the clinch (from the outside in), one hand must always be controlling the head\nwhile the other goes inside.\nOnce that hand is in, you repeat the same process with the other.\n\nDon’t grab the neck — grab the crown of the head and apply downward pressure.\nYour arm isn’t on vacation — it must stay active and apply constant pressure.\n\nThis drill focuses on clinch entry without resistance,\nwhich means your partner allows you to enter without fighting back.\nOver time, you can gradually add more resistance.\nAnd when you reach a point where the entry no longer works —\ngo watch the tutorial on the CROSSFACE.","docId":"cls_desc_fa96372840664a1f82acdd70d7a431f0"},{"sk-SK":"Crossface nemusíš používať len vtedy, keď sa chceš dostať do klinču, no takisto aj keď si chceš spraviť lepšiu pozíciu a pripraviť sa na lakeť, prípadne na koleno. \n\nZákladom je pri odtlačení vykročiť do boku s nohou rovnakou ako ruka, ktorá odtlačuje - teda pravá ruka odtlačuje- pravá noha ide do boku. \n\nRuku stále držím na sparingovej hlave a nielen že mu zabraňujem hýbať sa, no taktiež vďaka mojej ruke, sparing nemá šancu vidieť, čo sa deje. \n\nMojou hlavou zatlačím na ruku sparinga tak, že mu ju páčim. Táto technika je na hrane, no nie je zakázaná. My to voláme skrátka čierna technika. Proste nič príjemné. ","en-US":"You don’t have to use the crossface only to enter the clinch —\nyou can also use it to gain a better position and set up an elbow or a knee.\n\nThe key is to step sideways with the same-side leg as the pushing arm —\nso if your right hand is pushing, your right foot steps out.\n\nKeep your arm on your opponent’s head —\nthis not only controls their movement,\nbut also blocks their vision so they have no idea what’s coming.\n\nThen, use your head to press down on their arm — bending it awkwardly.\nThis technique is borderline… but still legal.\nWe simply call it a “black technique.”\nIt’s not exactly nice — but it’s very effective.","docId":"cls_desc_fd90dddb85ba4905ade88c397fab2e5f"},{"en-US":"Round 3","sk-SK":"3. kolo","docId":"cls_name_0785a9a3b398490ba16264e5440039ca"},{"sk-SK":"MECH - Deň 2","en-US":"BAG TRAINING - DAY 2","docId":"cls_name_09f2ead7a8dc4529a6ead7261536e4b7"},{"sk-SK":"Deň 18","en-US":"","docId":"cls_name_0a0b470d5a2b4510b8b6acdf12793981"},{"sk-SK":"2. kolo","en-US":"Round 2","docId":"cls_name_16a3cd7c5cfa4a3cbf90f7127248327b"},{"en-US":"Round 1","sk-SK":"1. kolo","docId":"cls_name_1da78726a12346a9b4b36d18570ba4be"},{"sk-SK":"Preklinčovanie","en-US":"Getting inside the clinch","docId":"cls_name_1fc4212afe4942ef8fa8f1feae37fec8"},{"sk-SK":"Crossface s kolenom","en-US":"Crossface with a knee strike","docId":"cls_name_217a0778c0944764b831ceaa091981f5"},{"sk-SK":"Preklinčovanie s kontrolou rúk","en-US":"Getting inside the clinch: hand control","docId":"cls_name_219130ad316b4b2da20bfdd896b898a4"},{"sk-SK":"2. kolo","en-US":"Round 2","docId":"cls_name_301b7f6c22fb4b308a8287e27eef2820"},{"sk-SK":"3. kolo","en-US":"Round 3","docId":"cls_name_33f881fbc12d487e9c28a59d33fcb313"},{"en-US":"Round 4","sk-SK":"4. kolo","docId":"cls_name_36f9d68a12a147288470d5578486e143"},{"sk-SK":"1. kolo","en-US":"","docId":"cls_name_3707f1a4ad9340f58a5ed5b239daac93"},{"sk-SK":"Dynamický strečing pre kopy","en-US":"Pre-training mobility","docId":"cls_name_37993ec725874f6491e60829e47aeda9"},{"sk-SK":"3. kolo","en-US":"","docId":"cls_name_3bbe45f242df4171ae033b2b84fe0122"},{"sk-SK":"Priame kolená v klinči","en-US":"Straight knees","docId":"cls_name_3ea3da128c794a59927f963e263d2ecd"},{"en-US":"","sk-SK":"AI tréning Box, Kolená, Lakte","docId":"cls_name_4e6f5f13ea734bafa303d7b8804eac3f"},{"sk-SK":"Deň 19","en-US":"","docId":"cls_name_4ed09da4c45340a89131d5680d6f27b2"},{"sk-SK":"2. kolo","en-US":"Round 2","docId":"cls_name_524c26ee6100422ab41305cd6006f038"},{"sk-SK":"4. kolo","en-US":"Final round","docId":"cls_name_562c8c3035c0457a8cfd01e4c8413eac"},{"sk-SK":"Obrana voči klinčovým kolenám","en-US":"Defense against side knees","docId":"cls_name_5b30956fe8364100bd2d9ab27f75202a"},{"en-US":"","sk-SK":"Deň 20","docId":"cls_name_5fb280a6986848c6a638ee6c01523c7d"},{"sk-SK":"Lakeť pri stiahnutí ruky","en-US":"Elbow during the arm pull","docId":"cls_name_612257ecc1004832b28b8dcdf084783f"},{"sk-SK":"MECH - Deň 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Don’t forget to record yourself doing the combination and tag us on Instagram @muaythai.app!","sk-SK":"Pochváľ sa ako ti to ide! Nezabudni sa pri kombinácii natočiť a označiť nás na instagrame @muaythai.app!","docId":"cls_quote_2e915eb7aa9a441e9e5b8f4961faf869"},{"sk-SK":"Nezabudni sa pri tom natočiť a označiť @muaythai.app na Instagrame 💪","en-US":"Don’t forget to record yourself and tag @muaythai.app on Instagram 💪","docId":"cls_quote_34ee75877e664f9d95c2de515f1875d5"},{"en-US":"Great! See you on DAY 4! ","sk-SK":"Super! Vidíme sa pri 4. tréningu!","docId":"cls_quote_38b028c0632f467fb641b742eef9facf"},{"sk-SK":"Super! ďalší tréning v tebe!","en-US":"","docId":"cls_quote_38c827ca18ae4ff5829bbb0f525cc7e3"},{"sk-SK":"Super! Poď na ďalší tutoriál!","en-US":"👣 One step closer to mastery — don’t stop now.","docId":"cls_quote_394767a6ba724bc9adf94a5f47394672"},{"sk-SK":"Pecka! Poď na ďalší tutoriál!","en-US":"🔥 Feel that fire? Let’s keep it burning. Next tutorial!","docId":"cls_quote_48c63a12738241579bae8861c605f490"},{"sk-SK":"Nezabudni si stiahnuť priložené PDF a naplánovať si tieto cviky do svojho tréningu.","en-US":"Don’t forget to download the attached PDF and schedule these exercises into your training plan.","docId":"cls_quote_4fc8898249c84b3eb5443bff544a8c71"},{"sk-SK":"Super! Poď na ďalší tutoriál!","en-US":"🧠 Technique is improving — let’s feed that brain some more.","docId":"cls_quote_50d3a0646c9e4bda8434c9799b22d038"},{"sk-SK":"Super! Poďme spolu na deň 3!","en-US":"Great! Let’s move on to Day 3 together!","docId":"cls_quote_5252970017d24854895232e42599ef41"},{"sk-SK":"Super! Poď na ďalší tutoriál!","en-US":"🎮 Level complete. Ready for the next tutorial?","docId":"cls_quote_59f183580d294d08b55e74ff46fb95f5"},{"sk-SK":"Výborne!","en-US":"Well done!","docId":"cls_quote_630b03233bdd4c948a74c6f538ed86bc"},{"en-US":"Let´s move to the final round!","sk-SK":"Čaká ťa posledné kolo!","docId":"cls_quote_6d272d10ca85484b96d644a2b1bfef30"},{"sk-SK":"Pecka! Poď na ďalší tutoriál!","en-US":"💥 You crushed it! Time to add another weapon to your arsenal.","docId":"cls_quote_6d81c46e68b2445399968a7077574633"},{"sk-SK":"1. kolo máme za sebou, poďme rovno na 2.kolo!","en-US":"","docId":"cls_quote_7a41b8ddaa6945f6844b3ea756f924d9"},{"en-US":"","sk-SK":"Pecka! Ďalšia finta osvojená!","docId":"cls_quote_80aa82f0a18443d4ab5fe351c89f5776"},{"sk-SK":"Super! Poď na 3. kolo!","en-US":"Let´s go to round 3!","docId":"cls_quote_80cf8d72144a4e08ab15cc77a5d96ea8"},{"sk-SK":"Pecka! Poď na 3. kolo!","en-US":"","docId":"cls_quote_89a3dad594e44f7a97567950bf593b05"},{"sk-SK":"Pecka! Poď na ďalší tutoriál!","en-US":"🌀 Smooth moves! Ready to tighten it up even more?","docId":"cls_quote_92b0a66802ee4e21bf85fa09cb5b1984"},{"sk-SK":"Super! Poď do 2. kola!","en-US":"Let´s move on to the round 2","docId":"cls_quote_990a7e8bf06246968a160f7cf386a92f"},{"sk-SK":"Pecka! Poď na ďalší tutoriál!","en-US":"🚀 Solid effort! You’re leveling up fast — keep going!","docId":"cls_quote_9a5fd8bfb13f4a26ab3828a76126df07"},{"sk-SK":"Super, poď na finálnu kombináciu!","en-US":"Are you ready for the final round?","docId":"cls_quote_a88ad3c8d10b491084a0f05c42c627a6"},{"sk-SK":"Super! Pochváľ sa ako ti to ide! Natoč sa, uploadni to na Instagram a označ nás: @muaythai.app !","en-US":"","docId":"cls_quote_a97d365afc6f4a879653d50339392226"},{"sk-SK":"Pecka! Poď na ďalší tutoriál!","en-US":"🧠 Technique is improving — let’s feed that brain some more.","docId":"cls_quote_af9840761012453ab6b454aaadfd5a32"},{"sk-SK":"Pecka! Poď na ďalší tutoriál!","en-US":"🥇 Winners train. 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Natoč sa a označ @muaythai.app na Instagrame!","en-US":"Show me your progress! Record yourself and tag @muaythai.app on Instagram!","docId":"cls_quote_e037108c654040579922419c2b15e0d5"},{"sk-SK":"Super! Poď na ďalší tutoriál!","en-US":"🧤 Hands up. Chin down. Next drill’s coming in hot.","docId":"cls_quote_e0a6573b06eb4e888bdd5c8dad59e5a7"},{"sk-SK":"Nezabudni sa pozrieť aj na funkčnú mobilitu pri stene.","en-US":"Don’t forget to also check out the Wall-Based Mobility.","docId":"cls_quote_e5969bf8e9e44939ab2098d8066cdb69"},{"sk-SK":"Super, poď do 2. kola!","en-US":"Round 2 – let’s go!","docId":"cls_quote_ea46bf703cfb4aed97afb4ac4cc577d5"},{"en-US":"","sk-SK":"Ďalší tréning odmakaný! ","docId":"cls_quote_ea7b297826bd44e5a41b4d6661bd903c"},{"sk-SK":"A teraz už len nezabudnúť pravidelne strečovať!","en-US":"And now all that’s left is not to forget to stretch regularly!","docId":"cls_quote_eeb86f45196d490191ab76f0a6915aa9"},{"sk-SK":"Super! Vidíme sa pri ďalšom tréningu!","en-US":"Awesome! 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týždne","en-US":"4 weeks","docId":"pb_program_weeks_4_name_q8mb8"},{"sk-SK":"6 týždňov","en-US":"6 weeks","docId":"pb_program_weeks_6_name_233l4"},{"sk-SK":"Koľko týždňov?","en-US":"How many weeks?","docId":"pb_program_weeks_title_asc7g"},{"sk-SK":"10 až 20 minút","en-US":"10 to 20 minutes","docId":"pb_session_length_10_to_20_name_ldplt"},{"sk-SK":"20 až 30 minút","en-US":"20 to 30 minutes","docId":"pb_session_length_20_to_30_name_8vf0c"},{"sk-SK":"30 minút alebo viac","en-US":"30 minutes or more","docId":"pb_session_length_30_plus_name_kyiw2"},{"sk-SK":"Ako dlho by malo trvať každé sedenie?","en-US":"How long should each session last?","docId":"pb_session_length_title_buuhh"},{"sk-SK":"Menej ako 10 minút","en-US":"Less than 10 minutes","docId":"pb_session_length_under_10_name_2mg1k"},{"sk-SK":"Jedno","en-US":"One","docId":"pb_sessions_per_day_1_name_h7z88"},{"sk-SK":"Ráno a večer","en-US":"Morning and evening","docId":"pb_sessions_per_day_2_name_d6v6i"},{"sk-SK":"Koľko sedení denne?","en-US":"How many sessions per day?","docId":"pb_sessions_per_day_title_x4fuw"},{"sk-SK":"Pokračovať","en-US":"Continue","docId":"pb_settings_continue_btn_text_a1a71"},{"sk-SK":"Pokračovať","en-US":"Continue","docId":"pb_settings_end_screen_btn_text_zo7co"},{"sk-SK":"Pripojte sa k našej komunite","en-US":"Join our community","docId":"pb_settings_end_screen_join_text_dhvi4"},{"sk-SK":"Vytvorený na základe vašich odpovedí, prispôsobený len pre vás.","en-US":"Created based on your answers, customized just for you.","docId":"pb_settings_end_screen_sub_title_text_84kye"},{"sk-SK":"Váš plán je pripravený!","en-US":"Your plan is ready!","docId":"pb_settings_end_screen_title_text_cf3oo"},{"sk-SK":"Vytvárame váš osobný plán...","en-US":"Creating your personal plan...","docId":"pb_settings_loading_screen_title_text_6w57l"},{"sk-SK":"Povedzte nám o sebe","en-US":"Tell us about yourself","docId":"pb_settings_start_screen_btn_text_tggsr"},{"sk-SK":"Otázky o vašich cieľoch a rozvrhu","en-US":"Questions about your goals and schedule","docId":"pb_settings_start_screen_bullet_2cqxw"},{"sk-SK":"Program vytvorený na základe vašich odpovedí","en-US":"Program created based on your answers","docId":"pb_settings_start_screen_bullet_4f0x0"},{"sk-SK":"Pripravený pred vytvorením účtu","en-US":"Ready before account creation","docId":"pb_settings_start_screen_bullet_ez25j"},{"sk-SK":"Položíme vám pár rýchlych otázok. Plán bude úplne prispôsobený vám.","en-US":"We'll ask you a few quick questions. The plan will be fully customized for you.","docId":"pb_settings_start_screen_sub_title_text_6b4nu"},{"sk-SK":"Vytvorme vám osobný plán.","en-US":"Let's create your personal plan.","docId":"pb_settings_start_screen_title_text_d2aqw"},{"sk-SK":"posted a message","en-US":"zverejnil správu","docId":"posted a message"},{"en-US":"","sk-SK":"Vítam ťa pri Kick Mobility Programe!\nAk patríš medzi tých, ktorých roundkicky nie sú najsilnejšou zbraňou, tento program je presne pre teba!\n\nČo tu nájdeš?\nProgram je rozdelený do 4 častí: \nDynamický strečing pre kopy\n- tu nájdeš knižnicu cvikov, ktoré môžeš zaradiť do svojej rozcvičky a slúžia na prípravu tvojich bedier na kopanie\n\nFunkčná mobilita pri stene\n- cviky na stene, ktoré okrem toho, že budú testovať tvoju flexibilitu, dajú zabrať aj tvojej stabilite, no najmä tvojim bedrám. Cviky učia bedrový kĺb pohybovať sa v trajektórii kopu bez pomoci chrbta, kolena a švihu.\n\nDrily vo dvojici\n- drily, ktoré otestujú tvoje roundkicky presne tam- kde treba - pri sparingovi. \n\nPotréningový strečing\n- statický strečing na dolné končatiny, ktorý nie je dvakrát príjemný, no jeho efektivita za to určite stojí. \n\nTak poď do toho!","docId":"prog_desc_078337e0b64d47899f740ab83d3fc426"},{"en-US":"Welcome to the Kick Mobility Program!\nIf your roundkicks aren’t your strongest weapon, this program is exactly what you need.\n\nWhat will you find inside?\nThe program is divided into 4 parts:\n\nPre-Training Mobility\n– A library of exercises you can include in your warm-up to properly prepare your hips for kicking.\n\nWall Based Mobility\n– Wall exercises that will test your flexibility, challenge your stability, and most importantly, work your hips hard. These drills teach your hip joint to move in the trajectory of a kick without relying on your lower back, knee, or momentum.\n\nPartner Mobility Drills\n– Drills that will test your roundkicks exactly where it matters most — during controlled work with a partner.\n\nPost-Training Mobility\n– Static stretching for the lower body. It’s not the most comfortable part, but the effectiveness is absolutely worth it.\n\nNow let’s get to work!","sk-SK":"Vítam ťa pri Kick Mobility Programe!\nAk patríš medzi tých, ktorých roundkicky nie sú najsilnejšou zbraňou, tento program je presne pre teba!\n\nČo tu nájdeš?\nProgram je rozdelený do 4 častí: \nDynamický strečing pre kopy\n- tu nájdeš knižnicu cvikov, ktoré môžeš zaradiť do svojej rozcvičky a slúžia na prípravu tvojich bedier na kopanie\n\nFunkčná mobilita pri stene\n- cviky na stene, ktoré okrem toho, že budú testovať tvoju flexibilitu, dajú zabrať aj tvojej stabilite, no najmä tvojim bedrám. Cviky učia bedrový kĺb pohybovať sa v trajektórii kopu bez pomoci chrbta, kolena a švihu.\n\nDrily vo dvojici\n- drily, ktoré otestujú tvoje roundkicky presne tam- kde treba - pri sparingovi. \n\nPotréningový strečing\n- statický strečing na dolné končatiny, ktorý nie je dvakrát príjemný, no jeho efektivita za to určite stojí. \n\nTak poď do toho!","docId":"prog_desc_f163c5f5d6324efbbeeec2ac43109658"},{"en-US":"Kick Mobility Program","sk-SK":"Kick Mobility Program","docId":"prog_name_1589d3924aae485daa08a177515a98b3"},{"en-US":"","sk-SK":"Kick Mobility Program","docId":"prog_name_dbcd53fdf668426fa6375cfff9bfd9ad"},{"sk-SK":"pomôcky","en-US":"props needed","docId":"props needed"},{"en-US":"quarter","sk-SK":"štvrťroku","docId":"quarter"},{"en-US":"quarter after initial","sk-SK":"štvrťrok po iniciále","docId":"quarter after initial"},{"en-US":"quarters","sk-SK":"štvrtí","docId":"quarters"},{"en-US":"replies","sk-SK":"odpovede","docId":"replies"},{"en-US":"reply","sk-SK":"odpoveď","docId":"reply"},{"en-US":"reps","sk-SK":"opakovanie","docId":"reps"},{"en-US":"This simple stretching exercise targets the hips, thighs, and lower back.\n\nLie on your back and pull one knee toward your chest, while keeping your other leg extended.\n\nDon’t just hold your knee loosely; really try to pull it as close to your chest as possible for a deeper stretch.","sk-SK":"Tento  jednoduchý strečingový cvik je zameraný na bedrá, stehná a dolnú časť chrbta.\n\nĽahnite si na chrbát a pritiahnite si 1 koleno k hrudi. Druhá noha by mala zostať vystretá. \n\nNedržte si koleno len voľne ale naozaj sa ho snažte čo najintenzívnejšie pritiahnuť k sebe. ","docId":"rout_desc_09f4d4241dfe433cbcbce9f73d142e89"},{"sk-SK":"Toto je jeden z cvikov ako posilňiť krk, ktorý sa vám zíde či už pri klinči ale takisto silný krk vie aspoň z časti stlmiť údery do hlavy. \n\nDajte sa do opačného mostíka. \nHlavu si položte na zem (vrch hlavy), rukami si robíte oporu, nohy sú na špičkách. \n\nZačnite sa hýbať dopredu - dozadu tak, že idete až na čelo a naspäť na vrch hlavy. \n\nČím bližšie ste nohami k hlave, tým je cvik ľahší. \n\nTento cvik má aj ťažšiu variantu - bez pomoci rúk. ","en-US":"Here’s one more neck strengthening exercise that will help you in the clinch, and also because a strong neck can partially absorb head strikes.\n\nGet into a reverse bridge position.\nPlace the top of your head on the ground for support, use your hands to stabilize yourself, and keep your feet on your toes.\n\nStart moving forward and backward, rolling from the top of your head to your forehead and back.\n\nThe closer your feet are to your head, the easier the exercise becomes.\n\nThere’s also a harder variation of this exercise – without using your hands for support.","docId":"rout_desc_1200a6fca9d0425395dfbefe2e891169"},{"en-US":"Start from a standing position, with your feet spread as wide as possible. Bend your one knee and keep your other leg straight.\n\nBoth heels should remain on the ground, and try to keep your back as straight as possible—remember to \"open up\" your chest.\n\nIf you have trouble with stability, use your hands on the ground for support.\n\nThis stretches the inner thighs (adductors), hamstrings, glutes, and calves.","sk-SK":"Začnite zo stoja - nohy rozkročte čo najviac ako sa dá. Pokročte jednu nohu v kolene a druhú nohu nechajte vystretú. \n\nObe päty by mali byť na zemi a chrbát v rámci možnosti vystretí - nezabudnite sa \"vyprsiť\". \n\nAk máte problém so stabilitou, pomôžte si rukami na zemi. \n\nPri tomto cviku naťahujete vnútorné stehná (adduktory), hamstringy, sedacie svaly a lýtkové svaly.","docId":"rout_desc_147523d5354f44f98ceb0c29b25824e4"},{"en-US":"Lie on your back. Pull your one leg toward you so that it is straight, with your heel pointing toward the ceiling.\n\nThis exercise stretches the hamstrings (back of the thigh), the calf muscles, and additionally supports lower back health.","sk-SK":"Ľahnite si na chrbát. Priťahujte si pravú nohu k sebe tak, aby bola vystretá, pričom päta smeruje do stropu. \n\nPri tomto cviku strečujete hamstringy (zadná strana stehna), lýtkové svaly a navyše podporuje zdravie dolnej časti chrbta.","docId":"rout_desc_183271c23acf48e0a74844d451c44a30"},{"en-US":"Lie on your back. Pull your left knee toward your chest with your left hand. Your right hand pulls the ankle of that leg to the right. Keep your back on the ground.\n\nThen repeat with other leg.\n\nThis exercise targets the gluteal muscles, lower back, and hip muscles.","sk-SK":"Ľahnite si na chrbát. \nPritiahnite si ľavé koleno ľavou rukou k hrudi. Pravá ruka ťahá členok tejto nohy doprava. \nChrbát držte na zemi. \n\nPotom vymeňte. \n\nTento cvik je zameraný na natiahnutie sedacích svalov (gluteálnych svalov), dolnej časti chrbta a bedrových svalov.","docId":"rout_desc_212272e114ca4562b7682182911a1932"},{"en-US":"Start from a standing position. Spread your legs as wide as you comfortably can. Use your palms for support. Keep your heels on the ground and your back straight, but do not lower your hips to the ground.\n\nThis stretches the inner thighs (adductors), hamstrings, calves, and lower back.","sk-SK":"Začnite zo stoja. Roztiahnite nohy, čo najviac ako sa vám dá. Pridržujte sa dlaňami. Päty sú taktiež na zemi. Chrbát držte vystretý no nepokladajte zadok na zem. \n\nPri tomto cviku naťahujete vnútorné stehná(adduktory), hamstringy, lýtkové svaly a dolnú časť chrbta.","docId":"rout_desc_235a1afd866b487cb2d155ef9a91b04c"},{"sk-SK":"Child Pose (Balasana) je veľmi príjemná a relaxačná poloha, ktorá pochádza z jógy, no je to skvelý strečingový cvik aj v bojových športoch. \n\nAko správne spraviť \"child´s poseô?\n\n1. Kľaknite si na kolená, zadok položte na vaše nohy. \n\n2. Predkloňte sa dopredu, tak že hruď jemne položíte na vaše stehná, prípadne na zem a ruky natiahnete dopredu (môžete si ich nechať kľudne aj popri tele). \n\n3. Položte hlavu jemne na zem. \n\n4. Vydržte v tejto pozícii a dýchajte zhlboka.\n\nTento cvik príjemne naťahuje chrbát, bedrá, stehná a pomáha s uvoľnením vášho tela. ","en-US":"The Child's Pose (Balasana) is a gentle yoga posture for relaxation and stretching. Here's how to do it:\n\n1. Kneel on the floor, sitting on your heels.\n\n2. Lower your chest to your thighs and stretch your arms forward or rest them by your sides.\n\n3. Rest your forehead on the floor.\n\n4.Hold  while breathing deeply.\n\nIt stretches the back, hips, and thighs, and helps relax the body.","docId":"rout_desc_26edabec6ff64f768b1ee0c875af0bcf"},{"en-US":"Sit in a comfortable position, or you can also stand if that suits you better.\n\nPlace your one hand behind your back.\n\nUse your other hand to grab your head and slowly, gently pull it to the left.\n\nApply continuous tension and try to relax in this position. Breathe deeply.\n\nThis exercise is aimed at releasing and stretching the neck muscles, specifically the muscles on the side of the neck (especially the trapezius muscle and the neck muscles). It helps improve the flexibility of the cervical spine, relieve tension and stiffness in the neck area, which is common during prolonged sitting, working at a computer, or poor posture. It can also help reduce headaches caused by muscle tension in the neck.","sk-SK":"Sadnite si do pohodlnej polohy, prípadne môžete aj stáť ak vám to viac vyhovuje. \n\nDajte si jednu ruku za chrbát. \n\nChyťte si druhou rukou vašu hlavu a pomaly plynule ju ťahajte doľava. \n\nVyvíjajte kontinuálny ťah a snažte sa v tejto pozícii uvoľniť. Zhlboka dýchajte. \n\nTento cvik je zameraný na uvoľnenie a natiahnutie krčných svalov, konkrétne svalov na bočnej strane krku (najmä trapézový sval a svaly šijové). Pomáha zlepšiť flexibilitu krčnej chrbtice, zmierniť napätie a stuhnutosť v oblasti krku, čo je časté napríklad pri dlhom sedení, práci pri počítači alebo nesprávnom držaní tela. Taktiež môže prispieť k zmierneniu bolestí hlavy spôsobených svalovým napätím v krku.","docId":"rout_desc_293cb431645b46ed8b5eeb8e8890fcdf"},{"en-US":"Sit down, extend your  leg, and bend your other leg at the knee.\n\nGrab the toes of your extended leg and gently pull yourself towards it.\n\nBreathe deeply. With each exhale, try to bring yourself closer to the extended leg.\n\nTip: If you grab your toes and pull them towards you, you'll get a good stretch in your calf muscle as well.","sk-SK":"Sadnite si, vystrite jednu nohu a druhú nohu pokrčte v kolene. \n\nChyťte si špičku vystretej nohy a ťahajte sa k nej.\n\nDýchajte zhlboka. Pri každom výdychu sa snažte viac a viac pritiahnuť k vystretej nohe. \n\nMalý tip: Ak si chytíte prsty na nohe a budete si ich ťahať k sebe, budete poriadne strečovať aj váš lýtkový sval.  ","docId":"rout_desc_33edfff823a744e085f6e31f5d09d70e"},{"en-US":"Come stretch your legs! Whether you're sore or just looking for a nice lower body release, make sure to try this 9-minute stretch :)","sk-SK":"Poď si postrečovať nohy! Či už máš svalovicu alebo ti ide len o príjemné natiahnutie dollných končatín, určite vyskúšaj tento 9 minútový strečing :).","docId":"rout_desc_35fa0c075fa649b8bc75786fa98139e3"},{"en-US":"Lie on your stomach. Extend your arms out to the sides and keep your legs together.\n\nLift one leg and try to move it as close as possible toward opposite hand. Look in the opposite direction.\n\nKeep your arms in place and take deep breaths.","sk-SK":"Ľahnite si na brucho. Ruky sú upažené a nohy vedľa seba. \n\nZdvihnite jednu nohu a snažte sa ju posunúť čo najbližšie k opačnej ruke. Pohľad ide do druhej strany. \n\nRuky sa snažte držať na mieste. \nDýchajte zhlboka","docId":"rout_desc_370224a3bb8841c0b6beb4793f9e7d17"},{"en-US":"Squat down. Push your knees outward and try to keep your heels on the ground.\n\nGrab your right ankle with your left hand. Raise your other hand above your head and look at it.\n\nTry to keep your back straight the entire time.\nChange legs.\n\nBreathe deeply.","sk-SK":"Čupnite si do drepu. Kolená tlačte od seba a päty sa snažte mať na zemi. \n\nĽavou rukou si chyťte váš pravý členok.\nDruhú ruku zdvihnite nad seba a pozrite sa na ňu. \n\nSnažte sa mať po celú dobu vystretý chrbát. \n\nDýchajte zhlboka.\n\nPotom spravte tento cvik aj na druhú stranu.","docId":"rout_desc_385d56aa53d24c35a49586725c77d0d0"},{"en-US":"Stand in a wide stance and, with an exhale, pull yourself toward the one leg, then the other and then to the center. Breathe steadily. Try to place your palms on the ground.\n\nThis stretch targets your inner thighs (adductors), hamstrings, calves, and lower back.","sk-SK":"Postavte sa do širšieho postoja a s výdychom sa pritiahnite k jednej nohe, k druhej nohe a do stredu. . Pravidelne dýchajte.  Snažte sa dať dlane na zem. \n\nTýmto cvikom strečujete vnútorné stehná (adduktory), hamstringy, lýtka a spodnú časť chrbta.","docId":"rout_desc_3de1a2bdf0144e94bf8e3231c1cc15cb"},{"sk-SK":"Toto je jeden z cvikov ako posilňiť krk, ktorý sa vám zíde či už pri klinči ale takisto silný krk vie aspoň z časti stlmiť údery do hlavy. \n\nĽahnite si pohodlne na chrbát a pokrčte si nohy v kolenách. Zdvihnite hlavu zo zeme a snažte sa dať hlavu až k vášmu hrudníku. Následne hlavu zakloňte ale nepokladajte ju na zem. \n\nSnažte sa robiť cvik pomaly a neskracovať dráhu pohybu. \n\nTip: ak pohyb nie je úplne príjemný na hlavu, zavrite si oči. ","en-US":"Here’s an exercise to strengthen your neck, which will come in handy not only in the clinch, but also because a strong neck can help absorb punches to the head to some extent.\n\nLie comfortably on your back with your knees bent. Lift your head off the ground and try to bring your chin toward your chest. Then tilt your head back without letting it rest on the floor.\n\nTry to perform the movement slowly and avoid shortening the range of motion.\n\nTip: If the movement feels a bit uncomfortable on your head, try closing your eyes.","docId":"rout_desc_53298be9ac5e4b5a8d763f78381b5e00"},{"en-US":"This is a challenging stretch called Supta Vajrasana, which comes from yoga. It serves to stretch the muscles of the thighs, hips, and chest.\n\nSit on your heels. Gradually lower yourself backward, slowly lying down.\n\nThis pose is very demanding. You can try an alternative by staying on your elbows, or holding yourself up with bent arms.\n\nIf you're doing this exercise alone, keep in mind that you’ll want to get out of the position too :) So, go very gradually and slowly, only as far as your body allows.","sk-SK":"Toto je náročný strečingový cvik Supta Vajrasana, ktorý pochádza z jógy. Slúži na natiahnutie svalov stehna, bedier či hrudných svalov. \n\nSadnite si na vaše päty. Postupne sa pomaly spúšťajte dozadu, tak aby ste si ľahli. \n\nTento cvik je veľmi náročný. Môžete vyskúšať alternatívu na lakťoch, prípadne sa držte na pokrčených rukách. \n\nAk robíte tento cvik sami, myslite na to, že sa z tejto polohy chcete aj dostať :) Preto, radšej choďte veľmi postupne a pomaly tam, kde vás to pustí. ","docId":"rout_desc_556f9a3f11aa430abeb471f327ac7371"},{"en-US":"Step forward with your leg as if you're about to make a long lunge.\n\nPlace your knee on the ground and lean onto your front leg.\n\nRaise your arms above your head and arch your back.\n\nThis exercise is aimed at stretching the hip flexors (especially the iliopsoas), the quadriceps of the front leg, the hamstrings of the back leg, and the muscles of the lower back. By raising your arms and arching your back, it also stretches the shoulders, chest, and the front of the torso. The exercise improves flexibility in the hips, spine, and promotes proper posture.","sk-SK":"Vykročíte si vašou nohou dopredu ako keby chcete spraviť dlhý výpad.  \nKoleno si položíte na zem a navážite sa na vašu prednú nohu. \nZdvihnite ruky nad hlavu a zakloňte sa v chrbte.  \n\nTento cvik je zameraný na natiahnutie bedrových flexorov (najmä iliopsoas), stehenných svalov (hlavne kvadricepsu prednej nohy), zadných stehenných svalov (hamstringy na zadnej nohe) a svalov dolnej časti chrbta. Zdvihnutím rúk nad hlavu a záklonom sa preťahujú aj ramená, hrudník a predná strana trupu. Cvik zlepšuje flexibilitu bedier, chrbtice a podporuje správne držanie tela.","docId":"rout_desc_5d26b0e1f4fd446ab275532e8f5b3cb9"},{"en-US":"You can also get into this position from standing.\n\nStep forward with your  leg as if you're about to make a long lunge.\n\nPlace your knee on the ground and lean onto your front leg.\n\nKeep your back straight and breathe deeply.\n\nThis exercise is aimed at stretching several muscle groups, primarily the quadriceps, hip flexors (especially the iliopsoas), hamstrings, and also the muscles of the lower back. This exercise also improves flexibility in the hip area and promotes proper posture.","sk-SK":"Do tejto pozície sa môžete dostať aj zo stoja. \nVykročíte si vašou  nohou dopredu ako keby chcete spraviť dlhý výpad.  \nKoleno si položíte na zem a navážite sa na vašu prednú nohu. \n\nChrbát držte vystretý a dýchajte zhlboka.  \nTento cvik je zameraný na natiahnutie viacerých svalových skupín, najmä stehenných svalov, bedrových flexorov (najmä iliopsoas), zadných stehenných svalov (hamstringy) a tiež svalov dolnej časti chrbta. Týmto cvikom sa tiež zlepšuje flexibilita v oblasti bedier a podporuje správne držanie tela.","docId":"rout_desc_621261ab971a4599a5f249047ded6e7e"},{"sk-SK":"Toto je jeden z cvikov ako posilňiť krk, ktorý sa vám zíde či už pri klinči ale takisto silný krk vie aspoň z časti stlmiť údery do hlavy. \n\nNa tento cvik potrebujete sparinga. \n\nPostavíte sa oproti seba, váš sparing dá ruky na temeno vašej hlavy. Vy robíte odpor a váš sparing vám tlačí rukami hlavu dole k jednému bicepsu a potom k druhému bicepsu. Odpor robíte aj keď idete smerom dole (vtedy tlačíte hlavu hore) ale aj keď idete smerom hore. \n\nTakisto sparing vám tlačí do hlavy stále.  Zatlačí vám hlavu smerom k bicepsu, jemne povolí tlak, aby ste sa mohli pomaly vystrieť, no stále musíte cítiť, že váš krk posiluje. \n\nSilu tlačenia si musíte prispôsobiť vo dvojici. \n\nSnažte sa mať počas celého cvičenia vystretý chrbát. Ak sa krčíte alebo zvíjate, je dosť veľká pravdepodobnosť, že vás môže seknúť. ","en-US":"Here’s another partner-assisted exercise to strengthen your neck—great for clinch work and also for reducing the impact of head strikes.\n\nYou’ll need a training partner for this one.\n\nStand facing each other. Your partner places their hands on the top of your head and applies pressure, guiding your head down toward one bicep, then to the other. You provide resistance the entire time—both on the way down and on the way up.\n\nYour partner should maintain constant, controlled pressure throughout. They push your head down toward one shoulder, then ease the pressure slightly so you can slowly return to an upright position—but you should still feel your neck working.\n\nMake sure to adjust the pressure together so it’s challenging but safe.\n\nKeep your back straight throughout the entire exercise. If you hunch or twist, there’s a good chance you could strain something.","docId":"rout_desc_7d1263d4ee5f4c5d8b194749b1700d04"},{"en-US":"Lie on your stomach with your arms beside you. Extend your arms into a push-up position, keeping your hips as close to the ground as possible. Keep your shoulders away from your ears, and if comfortable, tilt your head back. Hold this position and breathe.\n\nThis stretches the front of the torso (abdominal muscles), hips, lower back, and thoracic spine.","sk-SK":"Ľahnite si na brucho s rukami vedľa seba. Vystrite ruky do klikovej pozície, bedrá sa snažte držať na zemi, ramená čo najviac od uší a ak je vám to komfortné, zakloňte hlavu. Vydržte v tejto pozícii a dýchajte. \n\nPri tomto cviku sa naťahujete brušné svaly, bedrá, dolnú časť chrbta a hrudnú chrbticu. ","docId":"rout_desc_7db01cc07ded46bc8563508fb6fabcd1"},{"en-US":"Start in a side lunge, then rotate your hips toward the bent leg while lifting onto your toes.\n\nYour back should remain straight.\n\nIf you have trouble with balance, you can hold onto a wall, chair, or anything nearby :)\n\nWith this stretching exercise, you are targeting the hip muscles, inner thighs, quadriceps, calves, and hamstrings.","sk-SK":"Dajte sa najprv do bočného výpadu a potom vytočte bedrá smerom k pokrčenej nohe a zároveň sa zdvihnite na špičku. \n\nChrbát by ste mali mať vystretý. \n\nAk máte problém so stabilitou môžete sa pridržať steny, stoličky alebo čo máte po ruke :)\n\nPri tomto strečingovom cviku naťahujete svaly bedier, vnútorné stehná, kvadricepsy, lýtka a hamstringy. ","docId":"rout_desc_7e1a516c98f44b748baa2ebb4fc29b3c"},{"sk-SK":"Toto je jeden z cvikov ako posilňiť krk, ktorý sa vám zíde či už pri klinči ale takisto silný krk vie aspoň z časti stlmiť údery do hlavy. \n\nNa tento cvik potrebujete sparinga. \n\nPostavíte sa oproti seba, váš sparing dá ruky na temeno vašej hlavy. Vy robíte odpor a váš sparing vám tlačí rukami hlavu dole. Odpor robíte aj keď idete smerom dole (vtedy tlačíte hlavu hore) ale aj keď idete smerom hore. \n\nTakisto sparing vám tlačí do hlavy stále.  Zatlačí vám hlavu smerom k hrudi, jemne povolí tlak, aby ste sa mohli pomaly vystrieť, no stále musíte cítiť, že váš krk posiluje. \n\nSilu tlačenia si musíte prispôsobiť vo dvojici. \n\nSnažte sa mať počas celého cvičenia vystretý chrbát. Ak sa krčíte alebo zvíjate, je dosť veľká pravdepodobnosť, že vás môže seknúť. ","en-US":"Here’s a partner-assisted exercise to strengthen your neck—very useful in the clinch and also because a strong neck can help reduce the impact of punches to the head.\n\nYou’ll need a training partner for this one.\n\nStand facing each other. Your partner places their hands on the top of your head and applies downward pressure. You resist the pressure—both while your head is being pushed down and while you slowly lift it back up.\n\nYour partner should maintain constant pressure throughout the movement. They push your head down toward your chest, then slightly ease the pressure to let you slowly return to an upright position—but you should still feel your neck working the whole time.\n\nThe intensity of the pressure should be adjusted between the two of you based on your comfort and strength.\n\nTry to keep your back straight the entire time. If you hunch or twist, there’s a high chance you could strain something.","docId":"rout_desc_911b02b61a43425cabd844269df8d502"},{"sk-SK":"Toto je jeden z cvikov ako posilňiť krk, ktorý sa vám zíde či už pri klinči ale takisto silný krk vie aspoň z časti stlmiť údery do hlavy. \n\nĽahnite si pohodlne na chrbát a pokrčte si nohy v kolenách. Zdvihnite hlavu zo zeme a a simulujte pohyb ako keby ukazujete NIE.  Vytáčate ju raz do jednej strany, raz do druhej. \n\nSnažte sa robiť cvik pomaly a neskracovať dráhu pohybu. \n\nTip: ak pohyb nie je úplne príjemný na hlavu, zavrite si oči. ","en-US":"Here’s another exercise to strengthen your neck, which is useful not only in the clinch, but also because a strong neck can help absorb punches to the head to some extent.\n\nLie comfortably on your back with your knees bent. Lift your head off the ground and simulate the motion of shaking your head as if saying NO—turning it slowly from one side to the other.\n\nTry to perform the exercise slowly and don’t shorten the range of motion.\n\nTip: If the movement feels a bit uncomfortable on your head, try closing your eyes.","docId":"rout_desc_a8c5fe8523224f76a6c0243051eaf5c9"},{"sk-SK":"Sadnite si na zem, vystrite jednu nohu a druhú pokrčte v kolene.  \n\nŤahajte sa k vystretej nohe a snažte sa v rámci možností mať čo najviac vystretý chrbát, ako to ide. \n\nZhlboka dýchajte a každým výdychom sa čoraz viac a viac priťahujte k vystretej nohe.  ","en-US":"Sit on the floor, extend your  leg, and bend your other leg at the knee.\n\nReach towards your extended leg and try to keep your back as straight as possible.\n\nBreathe deeply, and with each exhale, pull yourself closer and closer to the extended leg.","docId":"rout_desc_b90de676316b4f3db415cabfcb677a8c"},{"en-US":"Stand with your feet together and, with an exhale, pull yourself toward your extended legs. Use your hands to actively pull yourself closer. Breathe steadily.\n\nThis stretch targets your inner thighs (adductors), hamstrings, calves, and lower back.","sk-SK":"Postavte sa do postoja s nohami vedľa seba a s výdychom sa pritiahnite k vystretým nohám. Pomáhajte si aj rukami a aktívne sa priťahujte. Pravidelne dýchajte.  \n\nTýmto cvikom strečujete vnútorné stehná (adduktory), hamstringy, lýtka a spodnú časť chrbta.","docId":"rout_desc_c811449a028849bfa0fb0a25841c74df"},{"en-US":"Lie on your back with your legs together and arms stretched out to the sides.\n\nLift your one leg, bend the knee, and twist it over your other leg.\n\nKeep the other leg straight, try to keep your shoulder blades on the ground, and turn your head away from the leg.\n\nBreathe deeply ","sk-SK":"Ľahnite si na chrbát, nohy sú spolu, ruky sú upažené. \nZdvihnite jednu nohu, pokrčte v kolene a vytočťte cez vašu druhú nohu. \n\nDruhá noha je vystretá, lopatky sa snažte mať na zemi  a pohľad ide preč od nohy.\n\nDýchajte zhlboka","docId":"rout_desc_cb5c2ab247b54ba7927667d842e2f627"},{"sk-SK":"Toto je jeden z cvikov ako posilňiť krk, ktorý sa vám zíde či už pri klinči ale takisto silný krk vie aspoň z časti stlmiť údery do hlavy. \n\nDajte sa do opačného mostíka. \nHlavu si položte na zem (vrch hlavy), nohy sú na špičkách. \n\nZačnite sa hýbať dopredu - dozadu tak, že idete až na čelo a naspäť na vrch hlavy. \n\nČím bližšie ste nohami k hlave, tým je cvik ľahší. \n\nTento cvik má aj ľahšiu variantu, keď si ruky položíte vedľa hlavy a tým pádom odľahčíte tlak na hlavu. ","en-US":"Here’s another exercise to strengthen your neck—useful in the clinch, and also because a strong neck can help absorb punches to the head to some extent.\n\nGet into a reverse bridge position.\nPlace the top of your head on the floor, and keep your feet on your toes.\n\nStart moving forward and backward, rolling from the top of your head to your forehead and back again.\n\nThe closer your feet are to your head, the easier the movement becomes.\n\nThere’s also an easier variation: place your hands next to your head to help reduce the pressure on your neck.","docId":"rout_desc_d90a1bb861924f8eb9b00410eac63e5c"},{"en-US":"Sit down, extend one leg, and bend the other. Twist over the bent leg, using your hands to help, and look as far behind you as possible. Keep your hips grounded.","sk-SK":"Sadnite si - jednu nohu vystrite, druhú pokrčte. Vytočte sa cez pokrčenú nohu, pomôžte si rukami a pozrite sa čo najviac za seba. Zadok držte na zemi.","docId":"rout_desc_da8bf738264e4d68ba63b3057a3464ec"},{"en-US":"Lie on your back. Pull your one leg toward you so that it is straight, with the toes pointing toward the ceiling. \n\nIn this exercise, you stretch hamstrings (back of the thigh), calf muscles and lower back","sk-SK":"Ľahnite si na chrbát. Priťahujte si jednu nohu k sebe tak, aby bola vystretá, pričom špička smeruje do stropu. \n\nPri tomto cviku strečujete hamstringy (zadná strana stehna), lýtkové svaly a navyše podporuje zdravie dolnej časti chrbta.","docId":"rout_desc_dfbe78159b5e4e04a6355bdca3d112ed"},{"en-US":"Sit on your knees or in a comfortable position. Place one palm on the ground in front of you with your fingers pointing toward you. Keep your elbow straight. Your other hand presses gently into your left palm.\n\nThe more you move your hand forward, the more you'll feel the stretch in your forearm.\n\nMake sure your entire palm stays on the ground and your fingers are straight.","sk-SK":"Sadnite si na kolená alebo tak, aby vám bolo pohodlne. Jednu dlaň dajte pred seba na zem a prsty vytočte k sebe. Lakeť je vystretý. Druhá dlaň tlačí do vašej ľavej dlane. \n\nČím viac posuniete vašu ruku dopredu, tým viac budete cítiť ako sa vám predlaktie naťahuje. \n\nDajte ale pozor, aby celá dlaň bola na zemi a prsty vystreté. \n\nOkrem predlaktia strečujete aj zápästie a prsty. ","docId":"rout_desc_eb427f3c37eb4e41a0b31c0c88c2831a"},{"en-US":"This is an alternative to the challenging stretch Supta Vajrasana, which comes from yoga. It serves to stretch the muscles of the thighs, hips, and chest.\n\nSit on your heels. Gradually lower yourself backward, slowly lying down on your elbows.\n\nThis pose is very demanding. You can try the alternative by supporting yourself on bent arms.\n\nIf you're doing this exercise alone, keep in mind that you’ll want to get out of the position too :) So, go very gradually and slowly, only as far as your body allows.","sk-SK":"Toto je alternatíva k náročnému strečingovému cviku Supta Vajrasana, ktorý pochádza z jógy. Slúži na natiahnutie svalov stehna, bedier či hrudných svalov. \n\nSadnite si na vaše päty. Postupne sa pomaly spúšťajte dozadu, tak aby ste si ľahli na vaše lakte. \n\nTento cvik je veľmi náročný. Môžete vyskúšať alternatívu na na pokrčených rukách. \n\nAk robíte tento cvik sami, myslite na to, že sa z tejto polohy chcete aj dostať :) Preto, radšej choďte veľmi postupne a pomaly tam, kde vás to pustí. ","docId":"rout_desc_efbd0c34c5334380882406c2df71b129"},{"en-US":"Passive backbend on heels","sk-SK":"Pasívny záklon so sedom na pätách","docId":"rout_name_04d31f77382945b9acc5a183f1333256"},{"en-US":"Rotation Side Lunge Stretch","sk-SK":"Vytočenie sa vo výpade","docId":"rout_name_0587f1167bf94c9aa9c4ecd81e84c933"},{"sk-SK":"Prekážkový sed","en-US":"Seated Forward Bend","docId":"rout_name_06eae11e8bb549e092a1ef79e118c2b3"},{"en-US":"Prone chest opener","sk-SK":"Ježiš na bruchu","docId":"rout_name_0937f6c639dd4ed48097f1f4fa509b6a"},{"sk-SK":"Posilovačky krku vo dvojici 2","en-US":"Partner-Resisted Neck Press 2","docId":"rout_name_1532c529f5ea45e4b46fb4a9002a5122"},{"en-US":"Supine Rotated Glute Stretch","sk-SK":"Rotovaný glute strečing","docId":"rout_name_164be8c76cb7455f9dad3ec7b81399de"},{"sk-SK":"Opačný mostík s pomocou","en-US":"Reverse neck bridge with support","docId":"rout_name_25498a23dc624c9e81f476fbbbb16717"},{"en-US":"Stretching Lunge","sk-SK":"Strečing Výpad","docId":"rout_name_49f556ae48884f0ba939a3943ab9da25"},{"en-US":"Passive backbend on heels - easy variant","sk-SK":"Ľahnúť na päty - ľahšia varianta","docId":"rout_name_4c563a54543f4b3c8fc0aa2381359cea"},{"sk-SK":"Posilovačky krku - áno","en-US":"Neck exercises - yes","docId":"rout_name_603292b23a8848fcba36f4b735d53c75"},{"sk-SK":"Opačný mostík","en-US":"Reverse neck bridge","docId":"rout_name_79478b92712240f89ec05dcd52716a96"},{"en-US":"Stretch It Out – 9 Minutes for Happy Legs","sk-SK":"Daj nohy do pohody","docId":"rout_name_7b0f80214a84468b87ddbc236ebe8b62"},{"en-US":"Cobra Stretch","sk-SK":"Kobra","docId":"rout_name_7b4b8f73ccec4dfdbac2a38a37905637"},{"en-US":"Lying hamstring stretch","sk-SK":" Ťah kolena k hrudníku na zemi","docId":"rout_name_7d4a1f57c06a4b34a9fead8f7b947d70"},{"en-US":"Standing Forward Bend Stretch ","sk-SK":"Predklon nohy spolu","docId":"rout_name_908cf803568c4629925a728b86f4e454"},{"en-US":"Hamstring Stretch","sk-SK":"Hamstring strečing","docId":"rout_name_93512a4a9a2646f99a74f0b78f828822"},{"sk-SK":"Posilovačky krku vo dvojici ","en-US":"Partner-Resisted Neck Press ","docId":"rout_name_99c9f764532f4470a0eff92f675fa132"},{"en-US":"Trapezius Stretching","sk-SK":"Strečing trapéz","docId":"rout_name_a07ef22bd1064157bc2c7a3cd56a462f"},{"en-US":" Seated Spinal Twist","sk-SK":"Rotácia chrbtice v sede","docId":"rout_name_a39cae20c2a143d2b817e0ecc01624e6"},{"en-US":"Wide-Leg Stretch on hands","sk-SK":"Rozštep na rukách","docId":"rout_name_a81baaceab3e4412a3c71f654a2ef466"},{"en-US":"Forearm Stretch","sk-SK":"Strečing predlaktia","docId":"rout_name_a8f46e950eef441798fdf751d8e974b3"},{"sk-SK":"Child pose","en-US":"Child pose","docId":"rout_name_ae1feb1538bc4c1ab5b093f7262de287"},{"sk-SK":"Posilovačky krku - 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","docId":"subscription:secondaryTitle"},{"en-US":"Join today for access to premium subscriber-only content!","sk-SK":" ","docId":"subscription:title"},{"en-US":"support request","sk-SK":"žiadosť o podporu","docId":"support request"},{"sk-SK":"test class","en-US":"","docId":"test class"},{"en-US":"","sk-SK":"test class desc","docId":"test class.desc"},{"sk-SK":"","en-US":"","docId":"test class.props"},{"en-US":"","sk-SK":"test class","docId":"test class.quote"},{"sk-SK":"tets","en-US":"","docId":"test.desc"},{"sk-SK":" ","en-US":"","docId":"test.props"},{"sk-SK":" ","en-US":"","docId":"test.quote"},{"sk-SK":"thajský box","en-US":"muaythai","docId":"thajský box"},{"en-US":"Training","sk-SK":"Tréning","docId":"title_b32f38800c8943a289c704109f6a3798"},{"sk-SK":"CELKOVÝ POČET LEKCIÍ ","en-US":"total sessions","docId":"total sessions"},{"sk-SK":"až do zrušenia","en-US":"until cancelled","docId":"until cancelled"},{"en-US":"Hi,\n\nThank you for purchasing a gift subscription! Attached you’ll find the PDF gift certificate, ready to share with your recipient.\n\nHow it works:\n\nSend the attached certificate to your giftee.\n\nThey’ll open the app and go to Settings > Community > Join Community\n\nEnter the code from the certificate to unlock their subscription.\n\nThat’s it, their gift subscription will be active right away.\n\nWe’re so glad you’ve chosen to share the gift of ALL ABOUT MUAYTHAI. 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Sign in here","docId":"webPaywallLandingPageWelcomeSignUpBtnText"},{"en-US":"Guided by 5-time world champion Monika Chochlíková.","sk-SK":"Po vedením 5-násobnej majsterky sveta Moniky Chochlíkovej.","docId":"webPaywallLandingPageWelcomeSubtitle"},{"en-US":"Train Muaythai properly.","sk-SK":"Trénuj thajský box rozumne.","docId":"webPaywallLandingPageWelcomeTitle"},{"sk-SK":"Vyskúšaj si 3 dni zdarma","en-US":"Start your 3-day free trial","docId":"webPaywallLandingPageWelcomeTryBtnText"},{"en-US":"Learn everything from beginner basics to advanced combinations — punches, elbows, kicks, knees","sk-SK":"Technika vysvetlená bez chaosu krok za krokom","docId":"webPaywallLandingPageWhatUserGetBenefitDesc_0"},{"en-US":"Dynamic drills to develop speed, accuracy, reactions, and timing.","sk-SK":"Cielený tréning pre zápasníkov","docId":"webPaywallLandingPageWhatUserGetBenefitDesc_1"},{"en-US":"Effective workouts you can do at home – no equipment needed.","sk-SK":"Efektívne tréningy, ktoré zvládneš doma – bez vybavenia","docId":"webPaywallLandingPageWhatUserGetBenefitDesc_2"},{"sk-SK":"Kompletná knižnica techník","en-US":"Full Technique Breakdown Library","docId":"webPaywallLandingPageWhatUserGetBenefitTitle_0"},{"en-US":"Fighter-focused training","sk-SK":"Obsah pre zápasníkov","docId":"webPaywallLandingPageWhatUserGetBenefitTitle_1"},{"en-US":"Equipment-Free Workouts","sk-SK":"Tréningy bez vybavenia","docId":"webPaywallLandingPageWhatUserGetBenefitTitle_2"},{"sk-SK":"","en-US":"","docId":"webPaywallLandingPageWhatUserGetSubtitle"},{"en-US":"What you can expect?","sk-SK":"Na čo sa môžeš tešiť?","docId":"webPaywallLandingPageWhatUserGetTitle"},{"en-US":"Create Free Account","sk-SK":"Vytvoriť účet zadarmo","docId":"webPaywallMediaPageUnlockBannerBtnText"},{"en-US":"Sign in to unlock videos, workouts, and all features.","sk-SK":"Prihláste sa a odomknite videá, tréningy a všetky funkcie.","docId":"webPaywallMediaPageUnlockBannerSubtitle"},{"en-US":"Create your free account to unlock access.","sk-SK":"Vytvorte si účet zadarmo a získajte prístup.","docId":"webPaywallMediaPageUnlockBannerTitle"},{"en-US":"week","sk-SK":"týždeň","docId":"week"},{"en-US":"week after initial","sk-SK":"týždeň po úvodnom","docId":"week after initial"},{"en-US":"weeks","sk-SK":"týždňov","docId":"weeks"},{"en-US":"will replace your existing","sk-SK":"nahradí vaše existujúce","docId":"will replace your existing"},{"en-US":"with 1 sparring partner","docId":"with 1 sparring partner"},{"en-US":"with 2 sparring partners","docId":"with 2 sparring partners"},{"en-US":"with a group","docId":"with a group"},{"sk-SK":"Komplexná rozcvička pre bojovníkov","en-US":"Full-Body Fighter Warm-Up","docId":"xxxxx"},{"sk-SK":"Kvalitná rozcvička je základ na prevenciu zranení a prípravu tela na športový výkon. 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The first part focuses mainly on the lower body, and we gradually move on to the core and upper body.","docId":"xxxxx.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"xxxxx.props"},{"sk-SK":"A takto rozvičení, môžete ísť trénovať :)","en-US":"And now that you're warmed up, you're ready to start training! :)","docId":"xxxxx.quote"},{"en-US":"year","sk-SK":"rok","docId":"year"},{"en-US":"year after initial year","sk-SK":"rok po prvom roku","docId":"year after initial year"},{"sk-SK":"Áno","en-US":"Yes","docId":"Áno"},{"sk-SK":"Úľava od bolesti - chrbát","en-US":"Back pain relief - stretching","docId":"Úľava od bolesti - chrbát"},{"sk-SK":"Ak často sedíte a trpíte bolesťami chrbta, vyskúšajte túto strečingovú rutinu. Potrebujete len 10 minút vášho času :). ","en-US":"If you sit often and suffer from back pain, try this stretching routine. You only need 10 minutes of your time! :)","docId":"Úľava od bolesti - chrbát.desc"},{"sk-SK":"žiadne","en-US":"none","docId":"Úľava od bolesti - chrbát.props"},{"sk-SK":"Opakujte podľa potreby :)","en-US":"Repeat as needed :)","docId":"Úľava od bolesti - chrbát.quote"},{"sk-SK":"Činky","en-US":"Dumbell","docId":"Činky"},{"sk-SK":"Ľahké 2","en-US":"Easy 2","docId":"Ľahké 2"},{"sk-SK":"Štvorec - 2 direkty v strede","docId":"Štvorec - 2 direkty v strede"},{"sk-SK":"V tomto drile budete potrebovať trošku väčší priestor a 4 prekážky - môžu to byť rukavice, fľaše, čokoľvek vás napadá. Poukladajte si tieto prekážky do štvorca na 2x2 metre. \n\nHýbte sa okolo štvorca, pozerajte sa do jeho stredu. Hocikedy si svojou prednou nohou vykročíte do stredu štvorca a udriete predný a zadný direkt, cúvnete, aby ste sa dostali von zo štvorca a znova krúžite okolo štvorca. \n\nSamozrejme, kľudne zrýchlite :)","docId":"Štvorec - 2 direkty v strede.desc"},{"sk-SK":"Štvorec - 4 direkty","docId":"Štvorec - 4 direkty"},{"sk-SK":"Štvorec - 4 direkty - 2. garde","docId":"Štvorec - 4 direkty - 2. garde"},{"sk-SK":"V tomto drile budete potrebovať trošku väčší priestor a 4 prekážky - môžu to byť rukavice, fľaše, čokoľvek vás napadá. Poukladajte si tieto prekážky do štvorca na 2x2 metre. \n\nDajte si opačný postoj, aký normálne máte. \nStále sa pozeráte dopredu a pri každej prekážke udriete  direkty. Hýbete sa tak, že najprv rozšírite postoj a potom ho skrátite. Nemôžete stúpiť na prekážku.   \n\nSamozrejme, kľudne zrýchlite :)","docId":"Štvorec - 4 direkty - 2. garde.desc"},{"sk-SK":"V tomto drile budete potrebovať trošku väčší priestor a 4 prekážky - môžu to byť rukavice, fľaše, čokoľvek vás napadá. Poukladajte si tieto prekážky do štvorca na 2x2 metre. \n\nStále sa pozeráte dopredu a pri každej prekážke udriete  direkty. Hýbete sa tak, že najprv rozšírite postoj a potom ho skrátite. Nemôžete stúpiť na prekážku.   \n\nSamozrejme, kľudne zrýchlite :)","docId":"Štvorec - 4 direkty.desc"},{"sk-SK":"Štvorec-3ka + sidestep ","docId":"Štvorec-3ka + sidestep "},{"sk-SK":"V tomto drile budete potrebovať trošku väčší priestor a 4 prekážky - môžu to byť rukavice, fľaše, čokoľvek vás napadá. Poukladajte si tieto prekážky do štvorca na 2x2 metre. \n\nVojdete do stredu štvorca vašou prednou nohou, udriete 3ku - predný direkt, zadný direkt, predný hák.\n\nPri prednom háku spravíte sidestep o 90 stupňov a vyjdete von zo štvorca.\n\nPrejdete okolo jednej prekážky a znova idete do vnútra štvorca a opakujete. \n\nSamozrejme, kľudne zrýchlite :)","docId":"Štvorec-3ka + sidestep .desc"},{"sk-SK":"Štvorec-3ka + sidestep 2.garde","docId":"Štvorec-3ka + sidestep 2.garde"},{"sk-SK":"V tomto drile budete potrebovať trošku väčší priestor a 4 prekážky - môžu to byť rukavice, fľaše, čokoľvek vás napadá. Poukladajte si tieto prekážky do štvorca na 2x2 metre. \n\nTento dril budete vykonávať vo VAŠOM OPAČNOM GARDE. \n\nVojdete do stredu štvorca vašou prednou nohou, udriete 3ku - predný direkt, zadný direkt, predný hák.\n\nPri prednom háku spravíte sidestep o 90 stupňov a vyjdete von zo štvorca.\n\nPrejdete okolo jednej prekážky a znova idete do vnútra štvorca a opakujete. \n\nSamozrejme, kľudne zrýchlite :)","docId":"Štvorec-3ka + sidestep 2.garde.desc"},{"sk-SK":"Štvorec-4ka + sidestep ","docId":"Štvorec-4ka + sidestep "},{"sk-SK":"V tomto drile budete potrebovať trošku väčší priestor a 4 prekážky - môžu to byť rukavice, fľaše, čokoľvek vás napadá. Poukladajte si tieto prekážky do štvorca na 2x2 metre. \n\nVojdete do stredu štvorca vašou prednou nohou, udriete 4ku - predný direkt, zadný direkt, predný hák a zadný direkt.\n\nPri zadnom direkte spravíte sidestep o 90 stupňov a vyjdete von zo štvorca.\n\nPrejdete okolo jednej prekážky a znova idete do vnútra štvorca a opakujete. \n\nSamozrejme, kľudne zrýchlite :)","docId":"Štvorec-4ka + sidestep .desc"},{"sk-SK":"Štvorec-4ka + sidestep 2.garde","docId":"Štvorec-4ka + sidestep 2.garde"},{"sk-SK":"V tomto drile budete potrebovať trošku väčší priestor a 4 prekážky - môžu to byť rukavice, fľaše, čokoľvek vás napadá. Poukladajte si tieto prekážky do štvorca na 2x2 metre. \n\nTento dril budete vykonávať vo VAŠOM OPAČNOM GARDE. \n\nVojdete do stredu štvorca vašou prednou nohou, udriete 4ku - predný direkt, zadný direkt, predný hák a zadný direkt.\n\nPri zadnom direkte spravíte sidestep o 90 stupňov a vyjdete von zo štvorca.\n\nPrejdete okolo jednej prekážky a znova idete do vnútra štvorca a opakujete. \n\n\nSamozrejme, kľudne zrýchlite :)","docId":"Štvorec-4ka + sidestep 2.garde.desc"},{"sk-SK":"Švihadlo","en-US":"Skipping rope","docId":"Švihadlo"},{"sk-SK":"Švihadlo - skákanie dopredu","en-US":"Skipping rope jumping forward","docId":"Švihadlo - skákanie dopredu"},{"sk-SK":"Skáčte na švihadle dopredu ideálne bez medzipreskoku. ","en-US":"Jump forward on the skipping rope ideally without an intermediate jump.","docId":"Švihadlo - skákanie dopredu.desc"},{"sk-SK":"Švihadlo dvojšvih","en-US":"Skipping rope doubleunder","docId":"Švihadlo dvojšvih"},{"sk-SK":"Skáčte na švihadle znožmo a dopredu. Potom sa poriadne odrazte, zrýchlite švih a pri jednom preskoku preskočte švihadlo dvakrát. Následne znova skáčete znožmo. ","en-US":"Start jumping forward. When you feel it jump higher and rotate the rope faster. The rope should pass under your feet twice for every one jump. It requires the rope to be rotated quickly and you should jump higher than usual to allow the rope to pass under twice.","docId":"Švihadlo dvojšvih.desc"},{"en-US":"Skipping rope high skipping","sk-SK":"Švihadlo vysoký skiping","docId":"Švihadlo kolená hore"},{"sk-SK":"Skáčte na švihadle. Dopadajte raz na jednu raz na druhú nohu, ako keby ste robili vysoký skiping. Koleno zdvihnite na úroveň vášho pása. ","en-US":"Jump on the skipping rope. Land alternately on one foot and then the other, as if you were doing high skipping. Lift your knee up to your waist level.","docId":"Švihadlo kolená hore.desc"},{"sk-SK":"Švihadlo skákanie dozadu","en-US":"Skipping rope jumping backward","docId":"Švihadlo skákanie dozadu"},{"sk-SK":"Skáčte na švihadle dozadu ideálne bez medzipreskoku. ","en-US":"Jump backward on the skipping rope ideally without an intermediate jump.","docId":"Švihadlo skákanie dozadu.desc"},{"sk-SK":"Švihadlo vajce","en-US":"Skipping rope criss cross","docId":"Švihadlo vajce"},{"sk-SK":"Skáčte na švihadle znožmo a dopredu. Potom prekrížte vpredu ruky a preskočte znova švihadlo. Následne znova skáčete znožmo. \nVždy pred vajcom sa rozkáčte najprv znožmo, bude to ľahšie. ","en-US":"Jump forward on the skipping rope. Then, cross your arms in front and jump over the rope again. After that, jump forward again. Always start with a forward jump before doing the ; it will be easier.","docId":"Švihadlo vajce.desc"},{"sk-SK":"Švihadlo: Starý dobrý základ","en-US":"Jump Rope: The Classic Warm-Up","docId":"Švihadlo: Starý dobrý základ"},{"sk-SK":"Že skákanie na švihadle je nuda? Možno je, ale je to súčasť tréningov bojových športoch od nepamäti. A ak by vás táto rozcvička nebavila, tak minimálne sa pri nej riadne spotíte a rozohrejete sa na tréning. ","en-US":"Jumping rope is boring, you say? Maybe it is, but it's been a staple in combat sports training for ages. And even if this warm-up doesn't excite you, at the very least, it'll make you sweat and get you properly warmed up for your training session.","docId":"Švihadlo: Starý dobrý základ.desc"},{"sk-SK":"švihadlo","en-US":"skipping rope","docId":"Švihadlo: Starý dobrý základ.props"},{"sk-SK":"Vždy pred tréningom je potrebné poriadne zahriať organizmus. A toto je jedna z tých rozcvičiek, po ktorej vám zima určite nebude :)","en-US":"It’s essential to warm up your body properly before every training session. And this is one of those warm-ups that will definitely keep the cold away! :)","docId":"Švihadlo: Starý dobrý základ.quote"},{"sk-SK":"Žena","en-US":"Woman","docId":"Žena"},{"sk-SK":"Žena alebo muž?","en-US":"Man or woman?","docId":"Žena alebo muž?"},{"sk-SK":"Žiadne","en-US":"Nothing","docId":"Žiadne"}]}