[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.nooby.sk\/jednoduche-cviky-na-doma-pre-vase-pevne-pozadie\/#Article","mainEntityOfPage":"https:\/\/www.nooby.sk\/jednoduche-cviky-na-doma-pre-vase-pevne-pozadie\/","headline":"Jednoduch\u00e9 cviky na doma pre va\u0161e pevn\u00e9 pozadie!","name":"Jednoduch\u00e9 cviky na doma pre va\u0161e pevn\u00e9 pozadie!","description":"1. &#8222;\u0160irok\u00e9&#8220; drepy Tento cvik skvele zap\u00e1ja zadok na jeho bo\u010dn\u00fdch stran\u00e1ch. Postavte sa vzpriamene s nohami \u0161ir\u0161ie polo\u017een\u00fdmi ako [&hellip;]","datePublished":"2025-03-03","dateModified":"2023-04-27","author":{"@type":"Person","@id":"https:\/\/www.nooby.sk\/author\/#Person","name":"","url":"https:\/\/www.nooby.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/1fa5b1cbc0125795815d9e30ef12b8bb9be5d358eed11aa2085a8d203d3da2ed?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/1fa5b1cbc0125795815d9e30ef12b8bb9be5d358eed11aa2085a8d203d3da2ed?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"nooby.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.nooby.sk\/wp-content\/uploads\/img_a298379_w16678_t1553527761.jpg","url":"https:\/\/www.nooby.sk\/wp-content\/uploads\/img_a298379_w16678_t1553527761.jpg","height":0,"width":0},"url":"https:\/\/www.nooby.sk\/jednoduche-cviky-na-doma-pre-vase-pevne-pozadie\/","about":["\u0160port\r"],"wordCount":497,"articleBody":"1. &#8222;\u0160irok\u00e9&#8220; drepyTento cvik skvele zap\u00e1ja zadok na jeho bo\u010dn\u00fdch stran\u00e1ch. Postavte sa vzpriamene s nohami \u0161ir\u0161ie polo\u017een\u00fdmi ako va\u0161e ramen\u00e1. Chrb\u00e1t a\u017e pr\u00edli\u0161 nevystierajte a nehrbte sa, mus\u00ed by\u0165 pekne, cel\u00fd zarovno a\u017e od kostr\u010de po posledn\u00fd stavec na krku. Zo vzpriamenej poz\u00edcie urobte drep aby va\u0161e kolen\u00e1 tvorili 90\u00b0 uhol. Opakujte pod\u013ea va\u0161ich mo\u017enost\u00ed. Sk\u00faste napr\u00edklad 4 s\u00e9rie po 15 opakovan\u00ed.\u00a02. Drepy na bokZa\u010d\u00ednate s nohami spolu pri sebe. Jednou nohou vyst\u00fapte do strany a urobte na \u0148u drep, a tak sa vr\u00e1\u0165te nasp\u00e4\u0165 do vzpriamenej poz\u00edcie.\u00a0TIP:Ak chcete aby sa viac zap\u00e1jali va\u0161e zadn\u00e9 partie, pri polo\u017een\u00ed nohy do strany sa zamerajte na jej \u0161pi\u010dku. \u0160pi\u010dka m\u00e1 smerova\u0165 nie rovno ale do vonku. T\u00fdm p\u00e1dom viac zap\u00e1jate zadok a nie va\u0161e svaly na prednom stehne.\u00a03. Most\u00edk \u010di dv\u00edhanie panvy\u013dahnite si na podlo\u017eku na zemi a nohy pokr\u010dte v kolen\u00e1ch. Panvu dvihnite smerom hore s t\u00fdm, \u017ee pri hornej polohe cviku maj\u00fa va\u0161e holene by\u0165 \u00faplne zvisle. Takisto pri polohe hore zatnite zadok (akokeby ho stiahnite do seba), t\u00fdm si zabezpe\u010d\u00edte v\u00e4\u010d\u0161iu aktiv\u00e1ciu sedac\u00edch svalov. Av\u0161ak presn\u00fa polohu n\u00f4h si n\u00e1jdite vy sami tak, aby ste \u010do najviac c\u00edtili p\u00e1lenie a najlep\u0161ie zapojenie svalstva.\u00a04. Donkey kicksDajte sa na v\u0161etky \u0161tyri. K\u013eaknite si tak, \u017ee kolen\u00e1 budete ma\u0165 v pravom uhle. Ruky si polo\u017ete na zem, pred seba a do \u0161\u00edrky ramien. Chrb\u00e1t udr\u017eujte vystret\u00fd. Chodidlo dr\u017ete fixovan\u00e9 a nohu ohnut\u00fa, zdvihnite nohu a tla\u010dte chodidlo smerom k stropu, a\u017e k\u00fdm noha nie je nad va\u0161\u00edm zadkom. Na kone\u010dnej poz\u00edcii ho nezabudnite znovu napn\u00fa\u0165. Vr\u00e1\u0165te sa do za\u010diato\u010dnej poz\u00edcie. Takto pokra\u010dujte najprv jednou, a potom druhou nohou.\u00a05. Fire hydrantsPri tomto cviku zasiahnete sedacie svaly z in\u00e9ho uhla. Znovu za\u010d\u00ednate na v\u0161etk\u00fdch \u0161tyroch a pracuj\u00facu nohu udr\u017eujte fixovan\u00fa a pevn\u00fa. Tento raz dvihnite nohu do strany a\u017e k\u00fdm va\u0161e stehno bude s\u00fabe\u017ene s podlahou. Zadok op\u00e4\u0165 pri kone\u010dnej poz\u00edcii stiahnite.\u00a0V\u0161etky cviky m\u00f4\u017eete vykon\u00e1va\u0165 bez z\u00e1va\u017e\u00ed alebo si ich postupne m\u00f4\u017eete prid\u00e1va\u0165. Je to v\u00fdznamn\u00e9 v raste svalov\u00fdch vl\u00e1kien. St\u00e1le prekon\u00e1vajte svoje hranice a uvid\u00edte aj zna\u010dn\u00e9 v\u00fdsledky.\u00a0Mo\u017eno to pre v\u00e1s bude znie\u0165 a\u017e komicky, ale takzvan\u00e9 prepojenie medzi mys\u013eou a svalom v\u00e1m naozaj prinesie lep\u0161\u00ed tr\u00e9ning. To znamen\u00e1, \u017ee pri cvi\u010den\u00ed jednotliv\u00fdch cvikov myslite na sval, ktor\u00fd sa sna\u017e\u00edte precvi\u010dova\u0165. Uc\u00edtite jeho omnoho v\u00e4\u010d\u0161ie zapojenie.\u00a0U\u017e len nezah\u00e1\u013ea\u0165 a \u010doskoro sa budete te\u0161i\u0165 zo svojho \u00faspechu!                                                                                                                                                                                                                                                                                                                                                                                        4.6\/5 - (7 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Jednoduch\u00e9 cviky na doma pre va\u0161e pevn\u00e9 pozadie!","item":"https:\/\/www.nooby.sk\/jednoduche-cviky-na-doma-pre-vase-pevne-pozadie\/#breadcrumbitem"}]}]