{"id":2115,"date":"2022-12-09T09:16:49","date_gmt":"2022-12-09T09:16:49","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2115"},"modified":"2023-04-22T05:41:39","modified_gmt":"2023-04-22T05:41:39","slug":"bodyweight-workout-for-women","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/telesne-hmotnosti-cviceni-pro-zeny\/","title":{"rendered":"Cvi\u010den\u00ed s vlastn\u00ed v\u00e1hou pro \u017eeny: Cvi\u010den\u00ed, kter\u00e9 mus\u00edte vyzkou\u0161et!"},"content":{"rendered":"<p>Ka\u017ed\u00e1 \u017eena by si m\u011bla naj\u00edt \u010das na pravideln\u00e9 cvi\u010den\u00ed a udr\u017een\u00ed se ve form\u011b. Na rozd\u00edl od <a href=\"https:\/\/anabolic-coach.com\/cs\/fitness-pro-zeny-tipy-pro-nejefektivnejsi-vysledky\/\">zlep\u0161en\u00ed \u00farovn\u011b va\u0161\u00ed kondice<\/a>, spr\u00e1vn\u00e9 cvi\u010den\u00ed tak\u00e9 poskytuje mnoho dal\u0161\u00edch fyzick\u00fdch, du\u0161evn\u00edch a psychologick\u00fdch zdravotn\u00edch v\u00fdhod. Tento p\u0159\u00edsp\u011bvek zd\u016fraz\u0148uje n\u011bkter\u00e1 cvi\u010den\u00ed s vlastn\u00ed v\u00e1hou pro \u017eeny, kter\u00e1 m\u016f\u017eete dnes vyzkou\u0161et. Nejprve je v\u0161ak d\u016fle\u017eit\u00e9, abyste se zah\u0159\u00e1li p\u0159ed jak\u00fdmkoli pl\u00e1novan\u00fdm cvi\u010den\u00edm s vlastn\u00ed v\u00e1hou.<\/p>\n<p><iframe title=\"P\u0159ehr\u00e1va\u010d videa YouTube\" src=\"https:\/\/www.youtube.com\/embed\/tTsVICSDGCw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>Ne\u017e za\u010dnete, zah\u0159ejte se a po cvi\u010den\u00ed se zchla\u010fte<\/h2>\n<p>D\u016fkladn\u00e9 zah\u0159\u00e1t\u00ed je nezbytn\u00e9, pokud douf\u00e1te, \u017ee b\u011bhem va\u0161eho tr\u00e9ninku dos\u00e1hnete optim\u00e1ln\u00edho v\u00fdkonu <a href=\"https:\/\/anabolic-coach.com\/cs\/6-trenink-budovani-svalu-tajemstvi\/\">\u0161kolen\u00ed<\/a>. Dobr\u00e9 zah\u0159\u00e1t\u00ed pomalu zv\u00fd\u0161\u00ed teplotu va\u0161eho j\u00e1dra a tok okysli\u010den\u00e9 krve do va\u0161ich kostern\u00edch sval\u016f.<\/p>\n<p>Se zrychlen\u00fdm tepem a p\u0159ipraven\u00fdmi svaly budete schopni \u010delit v\u00fdzv\u00e1m, kter\u00e9 p\u0159in\u00e1\u0161\u00ed intenzivn\u00ed tr\u00e9ninkov\u00fd re\u017eim.<\/p>\n<p>Tyto cvi\u010debn\u00ed v\u00fdzvy \u010dasto zahrnuj\u00ed svalovou \u00fanavu a riziko zran\u011bn\u00ed, p\u0159i\u010dem\u017e oboj\u00ed se v\u00fdrazn\u011b sn\u00ed\u017e\u00ed, kdy\u017e se p\u0159edem po\u0159\u00e1dn\u011b zah\u0159ejete.<\/p>\n<p>Tak\u00e9 t\u00edm, \u017ee si po nam\u00e1hav\u00e9m tr\u00e9ninku vezmete n\u011bjak\u00fd \u010das na odpo\u010dinek a lap\u00e1n\u00ed dechu, m\u016f\u017eete sv\u00e9mu t\u011blu pomoci rychle se zotavit.<\/p>\n<p>Vytrvalostn\u00ed sportovci, jako jsou maraton\u0161t\u00ed b\u011b\u017eci, mohou nejv\u00edce t\u011b\u017eit z obdob\u00ed spr\u00e1vn\u00e9ho ochlazen\u00ed, proto\u017ee m\u00e1 pozitivn\u00ed vliv na srdce, c\u00e9vy a krevn\u00ed tlak.<\/p>\n<p>Proto se doporu\u010duje zahrnout zah\u0159\u00edvac\u00ed rutinu p\u0159ed zah\u00e1jen\u00edm pl\u00e1novan\u00e9ho tr\u00e9ninku a pot\u00e9 obdob\u00ed ochlazen\u00ed.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2129 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Warm-Up.png\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Warm-Up.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Warm-Up-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Warm-Up-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Warm-Up-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Warm-Up-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Warm-Up-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Warm-Up-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Warm-Up-561x315.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Warm-Up-608x341.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Jak se zah\u0159\u00edv\u00e1te?<\/h2>\n<p>Jak ji\u017e bylo zm\u00edn\u011bno, m\u011bli byste se zah\u0159\u00e1t t\u011bsn\u011b p\u0159ed za\u010d\u00e1tkem <a href=\"https:\/\/anabolic-coach.com\/cs\/5-duvodu-proc-bys-mel-jit-na-zumbu\/\">va\u0161e pravideln\u00e9 cvi\u010den\u00ed<\/a>. V\u017edy je vhodn\u00e9 za\u010d\u00edt se zah\u0159\u00e1t\u00edm v\u011bt\u0161\u00edch sval\u016f, jako jsou nap\u0159\u00edklad hamstringy. Jakmile spr\u00e1vn\u011b zah\u0159ejete sv\u00e9 v\u011bt\u0161\u00ed svalov\u00e9 skupiny, m\u016f\u017eete p\u0159ej\u00edt k zah\u0159\u00edvac\u00edmu cvi\u010den\u00ed specifick\u00e9mu pro aktivitu nebo sport.<\/p>\n<p>Dynamick\u00e9 zah\u0159\u00edv\u00e1n\u00ed v podstat\u011b napodobuje cvi\u010den\u00ed, kter\u00e9 hodl\u00e1te b\u011bhem tr\u00e9ninkov\u00e9ho programu provozovat, ale m\u00e9n\u011b intenzivn\u00edm zp\u016fsobem. Va\u0161e zah\u0159\u00e1t\u00ed by proto m\u011blo b\u00fdt v souladu s va\u0161\u00edm tr\u00e9ninkem, ale m\u011blo by b\u00fdt prov\u00e1d\u011bno pomaleji ve srovn\u00e1n\u00ed s va\u0161\u00edm skute\u010dn\u00fdm tr\u00e9ninkem.<\/p>\n<p>Zah\u0159\u00edv\u00e1n\u00ed by se m\u011blo obvykle prov\u00e1d\u011bt p\u0159i r\u016fzn\u00fdch rychlostech, obvykle od n\u00edzk\u00e9 po vysokou rychlost. Cel\u00e1 my\u0161lenka je p\u0159ipravit sv\u00e9 svaly na p\u0159\u00edpravu na o\u010dek\u00e1vanou intenzitu va\u0161eho nadch\u00e1zej\u00edc\u00edho tr\u00e9ninkov\u00e9ho re\u017eimu.<\/p>\n<p>Pocen\u00ed b\u011bhem zah\u0159\u00edv\u00e1n\u00ed je norm\u00e1ln\u00ed a m\u011blo by b\u00fdt podporov\u00e1no. Nezapom\u00ednejte v\u0161ak po celou dobu hydratovat \u010distou pitnou vodou.<\/p>\n<p>M\u011bli byste si tak\u00e9 uv\u011bdomit, \u017ee kdy\u017e se zah\u0159ejete p\u0159ed svou hlavn\u00ed cvi\u010debn\u00ed rutinou, posilujete si vytrvalost a vytrvalost zv\u00fd\u0161en\u00edm toku okysli\u010den\u00e9 krve do sval\u016f. To v\u00fdrazn\u011b zpomaluje hromad\u011bn\u00ed kyseliny ml\u00e9\u010dn\u00e9 ve va\u0161ich svalech, kter\u00e1 je prim\u00e1rn\u011b zodpov\u011bdn\u00e1 za svalovou \u00fanavu b\u011bhem silov\u00e9ho tr\u00e9ninku.<\/p>\n<p>Krom\u011b dynamick\u00e9ho zah\u0159\u00edv\u00e1n\u00ed existuje tak\u00e9 mnoho dal\u0161\u00edch zp\u016fsob\u016f zah\u0159\u00edv\u00e1n\u00ed a mezi nejobl\u00edben\u011bj\u0161\u00ed zah\u0159\u00edvac\u00ed aktivity pat\u0159\u00ed:<\/p>\n<ul>\n<li><strong>Statick\u00e9 protahov\u00e1n\u00ed<\/strong>: To lze prov\u00e9st p\u0159ed a po tr\u00e9ninku. V podstat\u011b protahujete r\u016fzn\u00e9 svalov\u00e9 skupiny a p\u0159itom udr\u017eujete nehybn\u00e9 dr\u017een\u00ed t\u011bla. Statick\u00fd stre\u010dink je u\u017eite\u010dn\u00fd pro zlep\u0161en\u00ed flexibility a rozsahu pohybu. Mezi nejb\u011b\u017en\u011bj\u0161\u00ed statick\u00e9 protahovac\u00ed rozcvi\u010dky pat\u0159\u00ed; prota\u017een\u00ed hamstring\u016f vle\u017ee, prota\u017een\u00ed flexor\u016f ky\u010dle a prota\u017een\u00ed triceps\u016f.<\/li>\n<li><strong><a href=\"https:\/\/www.runnersworld.com\/training\/a32256640\/how-to-do-a-squat\/\">D\u0159epy<\/a>:<\/strong> Jedn\u00e1 se o v\u0161estrann\u00e9 zah\u0159\u00e1t\u00ed, jeho\u017e c\u00edlem je zac\u00edlit na co nejv\u00edce svalov\u00fdch skupin spodn\u00ed \u010d\u00e1sti t\u011bla, jako je; va\u0161e h\u00fd\u017e\u010fov\u00e9 svaly, hamstringy a \u010dty\u0159kolky.<\/li>\n<li><strong>Prkna:<\/strong> Pokud chcete rozcvi\u010dku, kter\u00e1 se zam\u011b\u0159uje na zlep\u0161en\u00ed va\u0161eho dr\u017een\u00ed t\u011bla, rovnov\u00e1hy, s\u00edly zad a j\u00e1dra, pak je prkno to, co pot\u0159ebujete.<\/li>\n<li><strong>Bo\u010dn\u00ed v\u00fdpady<\/strong>: Zah\u0159\u00edv\u00e1n\u00ed bo\u010dn\u00edch v\u00fdpad\u016f pom\u00e1h\u00e1 pos\u00edlit va\u0161e boky, h\u00fd\u017e\u010fov\u00e9 svaly a nohy jako p\u0159\u00edpravu na intenzivn\u00ed tr\u00e9nink doln\u00ed \u010d\u00e1sti t\u011bla.<\/li>\n<li><strong>Kliky<\/strong>: Sv\u00e9 h\u00fd\u017e\u010fov\u00e9 svaly, j\u00e1dro a horn\u00ed \u010d\u00e1st t\u011bla m\u016f\u017eete zah\u0159\u00e1t klasick\u00fdmi kliky.<\/li>\n<li><strong>Zah\u0159\u00edv\u00e1n\u00ed triceps\u016f<\/strong>: Mus\u00edte zah\u0159\u00e1t triceps, zvl\u00e1\u0161t\u011b pokud m\u00e1te v \u00famyslu zvedat z\u00e1va\u017e\u00ed. D\u00edky zah\u0159\u00e1t\u00ed triceps\u016f zv\u00fd\u0161\u00edte pr\u016ftok krve do sval\u016f tricepsu a z\u00e1rove\u0148 zlep\u0161\u00edte pohyblivost a flexibilitu.<\/li>\n<\/ul>\n<p>Pamatujte, \u017ee va\u0161e zah\u0159\u00e1t\u00ed p\u0159edch\u00e1z\u00ed tr\u00e9ninku, ale nezapome\u0148te se pot\u00e9 zchladit drastick\u00fdm sn\u00ed\u017een\u00edm \u00farovn\u011b intenzity. To v\u00e1m pom\u016f\u017ee regulovat d\u00fdch\u00e1n\u00ed t\u00edm, \u017ee ho p\u0159ibl\u00ed\u017e\u00edte k norm\u00e1lu a z\u00e1rove\u0148 sn\u00ed\u017e\u00edte srde\u010dn\u00ed frekvenci a krevn\u00ed tlak.<\/p>\n<h2>T\u00f3nujte sv\u00e9 nohy a h\u00fd\u017ed\u011b s v\u00fdpady<\/h2>\n<p>V\u00fdpady jsou skv\u011blou cvi\u010debn\u00ed rutinou, kter\u00e1 v\u00e1m pom\u016f\u017ee zpevnit svalov\u00e9 skupiny spodn\u00ed \u010d\u00e1sti t\u011bla, v\u010detn\u011b stehen, bok\u016f a h\u00fd\u017e\u010fov\u00fdch sval\u016f.<\/p>\n<p>Zat\u00edmco v\u00fdpady p\u0159ich\u00e1zej\u00ed v r\u016fzn\u00fdch form\u00e1ch, v\u0161echny zahrnuj\u00ed nata\u017een\u00ed jedn\u00e9 nohy za sebe, i kdy\u017e druhou nohu posunete dop\u0159edu s pokr\u010den\u00fdm kolenem.<\/p>\n<p>P\u0159i protahov\u00e1n\u00ed sval\u016f nohou p\u0159i v\u00fdpadech je v\u0161ak d\u016fle\u017eit\u00e9 v\u017edy postupovat opatrn\u011b.<\/p>\n<p>To, co d\u011bl\u00e1 v\u00fdpady skute\u010dn\u011b speci\u00e1ln\u00edm cvi\u010den\u00edm, je to, \u017ee je lze prov\u00e1d\u011bt kdekoli bez speci\u00e1ln\u00edho vybaven\u00ed. V\u0161e, co pot\u0159ebujete, je trochu m\u00edsta a podlo\u017eka na cvi\u010den\u00ed, pokud chcete.<\/p>\n<p>M\u011bli byste si proto d\u00e1t za c\u00edl prov\u00e1d\u011bt r\u016fzn\u00e9 v\u00fdpady dvakr\u00e1t a\u017e \u010dty\u0159ikr\u00e1t t\u00fddn\u011b. D\u016fvod, pro\u010d byste nem\u011bli prov\u00e1d\u011bt v\u00fdpady na denn\u00ed b\u00e1zi, je ten, \u017ee mus\u00edte spodn\u00ed \u010d\u00e1sti t\u011bla v\u010detn\u011b h\u00fd\u017e\u010fov\u00fdch sval\u016f, bok\u016f a nohou dop\u0159\u00e1t mezi tr\u00e9ninky n\u011bjak\u00fd \u010das na zotaven\u00ed (obvykle 24 a\u017e 48 hodin).<\/p>\n<h2>Standardn\u00ed v\u00fdpad<\/h2>\n<p>Je velmi d\u016fle\u017eit\u00e9, abyste si p\u0159i prov\u00e1d\u011bn\u00ed z\u00e1kladn\u00edho v\u00fdpadu udr\u017eeli spr\u00e1vnou formu. Zde je to, co si mus\u00edte v\u0161imnout p\u0159i prov\u00e1d\u011bn\u00ed tohoto cvi\u010den\u00ed.<\/p>\n<ul>\n<li><strong>Krok #1<\/strong>: Dr\u017ete ruce v bok a t\u011blo vzp\u0159\u00edmen\u00e9 tak, \u017ee budete st\u00e1t s nohama u sebe.<\/li>\n<li><strong>Krok #2<\/strong>: Polo\u017ete jednu nohu p\u0159ed druhou v \u00fahlu 90 stup\u0148\u016f a pot\u00e9 polo\u017ete prsty na zem. Va\u0161e chodidlo by m\u011blo b\u00fdt rovn\u011b na podlaze a va\u0161e hole\u0148 a stehno by m\u011bly b\u00fdt rovnob\u011b\u017en\u00e9.<\/li>\n<li><strong>Krok #3<\/strong>: Nav\u00edc polo\u017ete koleno druh\u00e9 nohy na podlahu. Va\u0161e prsty by m\u011bly z\u016fstat na zemi, i kdy\u017e se va\u0161e noha natahuje.<\/li>\n<li><strong>Krok #4<\/strong>: Nyn\u00ed byste m\u011bli obr\u00e1tit pohyb z kroku #2 a vr\u00e1tit p\u0159edn\u00ed nohu zp\u011bt do v\u00fdchoz\u00ed polohy.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2128 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge.png\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge.png 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge-728x407.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge-608x340.png 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h2>Co d\u011blat a co ned\u011blat p\u0159i v\u00fdpadech<\/h2>\n<ul>\n<li>Zkontrolujte vyrovn\u00e1n\u00ed kolen a chodidel.<\/li>\n<li>Nehrbit se.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/lunges-muscles-worked\">V\u00fdpady<\/a> jsou skv\u011bl\u00fdm zp\u016fsobem, jak pos\u00edlit va\u0161e svaly a nohy, a mnoho lid\u00ed je d\u011bl\u00e1 jako zah\u0159\u00e1t\u00ed (jak bylo zd\u016frazn\u011bno d\u0159\u00edve) p\u0159ed intenzivn\u00edm tr\u00e9ninkem doln\u00ed \u010d\u00e1sti t\u011bla.<\/p>\n<p>Na v\u00fdb\u011br je cel\u00e1 \u0159ada v\u00fdpad\u016f s m\u00edrn\u011b odli\u0161n\u00fdmi zp\u016fsoby proveden\u00ed. Nicm\u00e9n\u011b ka\u017ed\u00e1 varianta nab\u00edz\u00ed sv\u00e9 v\u00fdhody.<\/p>\n<h3>Zat\u00ed\u017een\u00e9 v\u00fdpady<\/h3>\n<p>Zat\u00edmco standardn\u00ed forma v\u00fdpadu by m\u011bla b\u00fdt zvl\u00e1dnuta jako prvn\u00ed, v\u017edy se m\u016f\u017eete vyzvat zved\u00e1n\u00edm z\u00e1va\u017e\u00ed b\u011bhem v\u00fdpadov\u00e9ho cvi\u010den\u00ed. M\u016f\u017eete prov\u00e9st standardn\u00ed v\u00fdpad, kdy\u017e dr\u017e\u00edte kettlebell u hrudn\u00edku, nebo m\u016f\u017eete ud\u011blat v\u00fdpad uklon\u011bn\u00fd, zat\u00edmco dr\u017e\u00edte \u010dinky. P\u0159id\u00e1n\u00edm z\u00e1t\u011b\u017ee na chodidla p\u0159i v\u00fdpadu pos\u00edl\u00edte nejen j\u00e1dro a nohy, ale tak\u00e9 pa\u017ee, v z\u00e1vislosti na tom, jakou v\u00e1hu pou\u017e\u00edv\u00e1te.<\/p>\n<h3>Bo\u010dn\u00ed v\u00fdpady<\/h3>\n<p>Chcete-li prov\u00e9st tuto variantu v\u00fdpadu, mus\u00edte nejprve prov\u00e9st v\u00fdpad vp\u0159ed pravou nohou. Jakmile jste v pln\u00e9m v\u00fdpadu dole, oto\u010dte horn\u00ed \u010d\u00e1st t\u011bla doprava, vydr\u017ete n\u011bkolik sekund a pot\u00e9 se oto\u010dte zp\u011bt do st\u0159edu, ne\u017e zvedn\u011bte pravou nohu zp\u011bt. Cvi\u010den\u00ed byste m\u011bli dokon\u010dit v\u00fdm\u011bnou stran a procvi\u010dov\u00e1n\u00edm lev\u00e9 strany.<\/p>\n<p>M\u016f\u017eete pos\u00edlit sv\u00e9 j\u00e1dro a spodn\u00ed \u010d\u00e1st t\u011bla prov\u00e1d\u011bn\u00edm bo\u010dn\u00edch v\u00fdpad\u016f a zaznamen\u00e1te v\u00fdrazn\u00e9 zlep\u0161en\u00ed va\u0161\u00ed rovnov\u00e1hy.<\/p>\n<h3>Uklon\u011bn\u00e9 v\u00fdpady<\/h3>\n<p>Lid\u00e9, kte\u0159\u00ed cht\u011bj\u00ed posilovat sv\u00e9 h\u00fd\u017ed\u011b cvi\u010den\u00edm, mohou t\u011b\u017eit z k\u0159iv\u00fdch v\u00fdpad\u016f. Udr\u017eujte ruce v bok a t\u011blo vzp\u0159\u00edmen\u00e9 tak, \u017ee budete st\u00e1t s nohama u sebe. Ustupte, dokud nebude va\u0161e prav\u00e1 noha za levou, a pot\u00e9 ji oto\u010dte dokola v oblouku ve sm\u011bru hodinov\u00fdch ru\u010di\u010dek. Ud\u011blejte si p\u011bst na hrudi a pot\u00e9 se levou nohou vrhn\u011bte dop\u0159edu. Vra\u0165te se do polohy \u201euklon\u011bn\u00ed\u201c a opakujte na druhou stranu.<\/p>\n<h2>Pracujte na nohou, z\u00e1dech a j\u00e1dru s d\u0159epy<\/h2>\n<p>Kdy\u017e dojde na stavbu <a href=\"https:\/\/anabolic-coach.com\/cs\/jak-ziskat-svalovou-hmotu\/\">sval<\/a>Jen m\u00e1lo cvik\u016f je tak z\u00e1sadn\u00edch jako d\u0159ep. A\u0165 u\u017e d\u011bl\u00e1te odporov\u00fd tr\u00e9nink spodn\u00ed \u010d\u00e1sti t\u011bla nebo cel\u00e9ho t\u011bla, t\u00e9m\u011b\u0159 jist\u011b budete v ur\u010dit\u00e9m okam\u017eiku prov\u00e1d\u011bt n\u011bjakou variaci d\u0159epu. To nen\u00ed nehoda; d\u0159epy maj\u00ed mnoho v\u00fdhod, kter\u00e9 z nich d\u011blaj\u00ed vynikaj\u00edc\u00ed volbu pro z\u00e1kladn\u00ed silov\u00fd tr\u00e9nink.<\/p>\n<h3>V\u00fdhody d\u0159epu<\/h3>\n<h4>#1. D\u0159epy Posiluj\u00ed svaly nohou<\/h4>\n<p>D\u0159epy jsou v\u00fdhodn\u00e9 v mnoha ohledech a pom\u00e1haj\u00ed budovat svaly v cel\u00e9 \u0159ad\u011b oblast\u00ed, zejm\u00e9na nohou. H\u00fd\u017ed\u011b (h\u00fd\u017e\u010fov\u00e9 svaly) jsou kl\u00ed\u010dov\u00e9 pro v\u00fdbu\u0161nost, stabilitu a pohon ve v\u0161ech sm\u011brech p\u0159i ch\u016fzi, sk\u00e1k\u00e1n\u00ed, b\u011bhu a sk\u00e1k\u00e1n\u00ed a d\u0159epy jsou vynikaj\u00edc\u00edm zp\u016fsobem, jak budovat jejich s\u00edlu. Kvadricepsy jsou kvarteto sval\u016f na p\u0159edn\u00ed stran\u011b stehna, kter\u00e9 v\u00e1m pom\u00e1haj\u00ed oh\u00fdbat koleno.<\/p>\n<p>D\u0159epy v\u00e1m pomohou pos\u00edlit va\u0161e l\u00fdtka a hamstringy, kter\u00e9 jsou nezbytn\u011b nutn\u00e9 pro ka\u017edodenn\u00ed aktivity a cvi\u010den\u00ed, jako je; sk\u00e1k\u00e1n\u00ed, b\u011bh a ch\u016fze.<\/p>\n<h4>#2. D\u0159epy zlep\u0161uj\u00ed dr\u017een\u00ed t\u011bla<\/h4>\n<p>Erector spinae zlep\u0161uje dr\u017een\u00ed t\u011bla a d\u0159epy pom\u00e1haj\u00ed zpevnit tuto \u010d\u00e1st p\u00e1te\u0159e. Hrben\u00ed, kter\u00e9 je p\u0159\u00edznakem \u0161patn\u00e9ho dr\u017een\u00ed t\u011bla, m\u016f\u017ee v\u00e9st k bolestem krku a zad, pomal\u00e9mu metabolismu a pot\u00ed\u017e\u00edm se sp\u00e1nkem. D\u0159epy v\u0161ak mohou podpo\u0159it spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla a vy\u0159e\u0161it tyto probl\u00e9my v procesu. Ujist\u011bte se, \u017ee si udr\u017eujete spr\u00e1vnou formu, kdy\u017e se zapojujete do d\u0159ep\u016f se z\u00e1t\u011b\u017e\u00ed tak, \u017ee p\u0159i zved\u00e1n\u00ed t\u011b\u017ek\u00e9 v\u00e1hy budete m\u00edt z\u00e1da i hrudn\u00edk naho\u0159e.<\/p>\n<h4>#3. D\u0159epy zvy\u0161uj\u00ed s\u00edlu j\u00e1dra<\/h4>\n<p>D\u0159epy jsou skv\u011bl\u00e9 nejen pro va\u0161e nohy, ale tak\u00e9 pro va\u0161e posilovac\u00ed j\u00e1dro. D\u0159epy procvi\u010d\u00ed va\u0161e extenzory zad, \u0161ikm\u00e9 svaly, b\u0159i\u0161n\u00ed svaly, boky a h\u00fd\u017e\u010fov\u00e9 svaly, co\u017e jsou v\u0161echny svalov\u00e9 skupiny, kter\u00e9 jsou nezbytn\u00e9 pro celkovou s\u00edlu va\u0161eho j\u00e1dra. Zat\u00edmco d\u0159epy mohou b\u00fdt pro t\u011blo n\u00e1ro\u010dn\u011bj\u0161\u00ed ne\u017e prkna, studie prok\u00e1zaly, \u017ee d\u0159epy aktivuj\u00ed v\u00edce svalov\u00fdch skupin ve srovn\u00e1n\u00ed s prkny. Ochrana bok\u016f a doln\u00ed \u010d\u00e1sti zad p\u0159ed zran\u011bn\u00edm je jen dal\u0161\u00ed v\u00fdhodou zachov\u00e1n\u00ed siln\u00e9ho j\u00e1dra a d\u0159epy mohou v tomto ohledu pomoci.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2127 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Jak prov\u00e9st spr\u00e1vn\u00fd d\u0159ep?<\/h2>\n<p>Proveden\u00ed jednoduch\u00e9ho d\u0159epu pouze za pou\u017eit\u00ed vlastn\u00ed t\u011blesn\u00e9 v\u00e1hy zahrnuje n\u00e1sleduj\u00edc\u00ed kroky:<\/p>\n<ul>\n<li>Udr\u017eujte prsty na nohou nasm\u011brovan\u00e9 dop\u0159edu, b\u0159i\u0161n\u00ed svaly napjat\u00e9 a hrudn\u00edk hrd\u011b zvednut\u00fd, kdy\u017e stoj\u00edte s nohama o n\u011bco \u0161ir\u0161\u00edmi, ne\u017e je \u0161\u00ed\u0159ka va\u0161ich ramen.<\/li>\n<li>S v\u00fddechem pokr\u010dte kolena s boky a h\u00fd\u017ed\u011bmi sm\u011brem dozadu, jako byste si cht\u011bli sednout na \u017eidli. Udr\u017eujte trup a ramena vzp\u0159\u00edmen\u00e1 a hrudn\u00edk vyta\u017een\u00fd, kdy\u017e nat\u00e1hnete ruce p\u0159ed t\u011blo, abyste vytvo\u0159ili protiv\u00e1hu.<\/li>\n<li>Ujist\u011bte se, \u017ee va\u0161e stehna jsou rovnob\u011b\u017en\u011b s podlahou a p\u0159itom pokr\u010dte kolena v \u00fahlu 90 stup\u0148\u016f.<\/li>\n<li>Zhluboka se nadechn\u011bte, kdy\u017e jdete dol\u016f p\u0159i prov\u00e1d\u011bn\u00ed d\u0159epu, pak zadr\u017ete dech na zlomek sekundy, ne\u017e vydechnete, kdy\u017e se zatla\u010d\u00edte do v\u00fdchoz\u00ed polohy pomoc\u00ed paty (k zemi) jako p\u00e1ky.<\/li>\n<\/ul>\n<h2>Zpevn\u011bte sv\u00e9 hrudn\u00ed svaly a pa\u017ee pomoc\u00ed klik\u016f<\/h2>\n<p>Jako sou\u010d\u00e1st rutiny pro cel\u00e9 t\u011blo nebo horn\u00ed \u010d\u00e1st t\u011bla prov\u00e1d\u011bjte kliky dvakr\u00e1t nebo t\u0159ikr\u00e1t t\u00fddn\u011b, aby va\u0161e svaly m\u011bly mezi tr\u00e9ninky alespo\u0148 jeden den odpo\u010dinku.<\/p>\n<p>Existuje \u0161irok\u00e1 \u0161k\u00e1la mo\u017en\u00fdch opakov\u00e1n\u00ed v z\u00e1vislosti na va\u0161\u00ed kondici a intenzit\u011b, s jakou shyby prov\u00e1d\u00edte. Ale jako obecn\u00e9 pravidlo byste se m\u011bli sna\u017eit dokon\u010dit t\u0159i s\u00e9rie klik\u016f s 10 a\u017e 20 opakov\u00e1n\u00edmi v ka\u017ed\u00e9 s\u00e9rii.<\/p>\n<p>Zde je n\u00e1vod, jak prov\u00e9st standardn\u00ed push-up:<\/p>\n<ul>\n<li>Standardn\u00ed push-up za\u010d\u00edn\u00e1 pozic\u00ed prkna.<\/li>\n<li>Polo\u017ete ruce na zem. Udr\u017eujte rovn\u00fd postoj s nohama u sebe, neutr\u00e1ln\u00ed p\u00e1te\u0159 a sta\u017een\u00e9 j\u00e1dro.<\/li>\n<li>Chcete-li se dostat dol\u016f, jemn\u011b ohn\u011bte lokty v \u00fahlu 45 stup\u0148\u016f a spus\u0165te t\u011blo dol\u016f. P\u0159i tom dr\u017ete trup a krk v neutr\u00e1ln\u00ed poloze.<\/li>\n<li>Kdy\u017e se v\u00e1\u0161 hrudn\u00edk dotkne zem\u011b, pou\u017eijte pa\u017ee k pohybu zp\u011bt do v\u00fdchoz\u00ed pozice a opakujte cvi\u010den\u00ed.<\/li>\n<\/ul>\n<p><strong>Pozn\u00e1mky:<\/strong><\/p>\n<ul>\n<li>Bolest ramen m\u016f\u017ee b\u00fdt zp\u016fsobena podep\u0159en\u00edm pa\u017e\u00ed s dlan\u011bmi a lokty p\u0159\u00edli\u0161 daleko od sebe. Bolest zad se m\u016f\u017ee objevit, pokud va\u0161e spodn\u00ed \u010d\u00e1st zad poklesne, kdy\u017e se pokus\u00edte vst\u00e1t.<\/li>\n<li>P\u0159esta\u0148te d\u011blat kliky, pokud bol\u00ed nebo se c\u00edt\u00edte trapn\u011b. Existuj\u00ed \u00fapravy, kter\u00e9 lze prov\u00e9st, aby se sn\u00ed\u017eilo nam\u00e1h\u00e1n\u00ed kloub\u016f a z\u00e1rove\u0148 umo\u017enily silov\u00fd tr\u00e9nink.<\/li>\n<li>Pokud m\u00e1te probl\u00e9m dostat se do pozice pln\u00e9ho prkna, mo\u017en\u00e1 v\u00e1m pom\u016f\u017ee cvi\u010dit na kolenou. Pro zv\u00fd\u0161en\u00ed obt\u00ed\u017enosti je tak\u00e9 dobr\u00e9 zkusit d\u011blat kliky na lavi\u010dce nebo krok.<\/li>\n<\/ul>\n<h2>Pracujte na b\u0159i\u0161e s drt\u00ed a prkny<\/h2>\n<h3>Crunches:<\/h3>\n<p>Kliky na b\u0159i\u0161e jsou standardn\u00edm cvi\u010den\u00edm po mnoho desetilet\u00ed. Zam\u011b\u0159uj\u00ed se na rozvoj b\u0159i\u0161n\u00edho svalu zn\u00e1m\u00e9ho jako p\u0159\u00edm\u00fd b\u0159i\u0161n\u00ed sval, kter\u00fd tvo\u0159\u00ed klasick\u00fd six-pack. Rozvoj va\u0161ich p\u0159\u00edm\u00fdch b\u0159i\u0161n\u00edch sval\u016f je z\u00e1sadn\u00ed pro udr\u017een\u00ed stability, s\u00edly a rovnov\u00e1hy.<\/p>\n<p>Kliky jsou skv\u011bl\u00fdm zp\u016fsobem, jak zapracovat na b\u0159i\u0161n\u00edch svalech, ale lze je za\u010dlenit i do tr\u00e9ninku cel\u00e9ho t\u011bla.<\/p>\n<h2>Jak prov\u00e1d\u00edte spr\u00e1vn\u00e9 cvi\u010den\u00ed b\u0159i\u0161n\u00edch k\u0159upek?<\/h2>\n<p>V t\u011bchto p\u011bti kroc\u00edch m\u016f\u017eete prov\u00e9st spr\u00e1vn\u00e9 cvi\u010den\u00ed b\u0159icha.<\/p>\n<ul>\n<li>Polo\u017ete ruce za hlavu nebo p\u0159es hrudn\u00edk, kdy\u017e le\u017e\u00edte na podlaze na z\u00e1dech s pokr\u010den\u00fdmi koleny. D\u00e1t si ruce p\u0159es hrudn\u00edk je b\u011b\u017enou technikou pro sn\u00ed\u017een\u00ed nap\u011bt\u00ed na krku.<\/li>\n<li>Dr\u017ete \u017ealudek a bu\u010fte p\u0159ipraveni. M\u016f\u017eete pos\u00edlit sv\u00e9 b\u0159i\u0161n\u00ed svaly a cel\u00e9 j\u00e1dro t\u00edm, \u017ee stla\u010d\u00edte \u017eebra sm\u011brem k p\u00e1nvi.<\/li>\n<li>P\u0159i zved\u00e1n\u00ed se z podlahy vydechn\u011bte, zat\u00edmco hlavu a krk dr\u017ete v neutr\u00e1ln\u00ed poloze s bradou naho\u0159e.<\/li>\n<li>B\u011bhem klik\u016f se norm\u00e1ln\u011b nadechn\u011bte a vydechn\u011bte, ale na vrcholu pohybu (kdy\u017e se zvednete z podlahy sm\u011brem k pokr\u010den\u00fdm kolen\u016fm) byste se m\u011bli na p\u00e1r sekund zastavit.<\/li>\n<li>Sni\u017ete rychlost kles\u00e1n\u00ed, ale nepolevujte ani na vte\u0159inu. Zkuste prov\u00e9st sadu 15 a\u017e 20 opakov\u00e1n\u00ed ve spr\u00e1vn\u00e9 form\u011b.<\/li>\n<\/ul>\n<h3>Prkna:<\/h3>\n<p><a href=\"https:\/\/www.healthcorps.org\/fitness-2017-05-plankexercises\/\">Prkna <\/a>jsou skv\u011bl\u00fdm cvi\u010den\u00edm b\u0159icha a j\u00e1dra a maj\u00ed mnoho pozitivn\u00edch \u00fa\u010dink\u016f. Plank je vynikaj\u00edc\u00ed cvik na b\u0159icho, kter\u00fd v\u00e1m pom\u016f\u017ee udr\u017eet pevn\u00e9 a stabiln\u00ed j\u00e1dro.<\/p>\n<p>Zde je n\u00e1vod, jak prov\u00e9st spr\u00e1vn\u00e9 standardn\u00ed cvi\u010den\u00ed planku:<\/p>\n<ul>\n<li>Zaujm\u011bte pozici, kter\u00e1 v\u00e1m umo\u017en\u00ed pln\u011b nat\u00e1hnout t\u011blo. Pro v\u011bt\u0161\u00ed pohodl\u00ed p\u0159i plazen\u00ed po \u010dty\u0159ech pou\u017eijte podlo\u017eku na cvi\u010den\u00ed. Je jen na v\u00e1s, zda si chcete ud\u011blat plank na dlan\u00edch nebo p\u0159edlokt\u00edch.<\/li>\n<li>Nejprve se dosta\u0148te do pozice prkna tak, \u017ee si lehnete obli\u010dejem dol\u016f s p\u0159edlokt\u00edm a prsty na podlaze. Lokty jsou pevn\u011b sta\u017eeny po stran\u00e1ch a p\u0159edlokt\u00ed sm\u011b\u0159uj\u00ed dop\u0159edu. Pod\u00edvejte se dol\u016f na podlahu a nechte hlavu voln\u011b viset.<\/li>\n<li>Napn\u011bte b\u0159icho a p\u0159it\u00e1hn\u011bte pup\u00edk sm\u011brem k p\u00e1te\u0159i. Nehrbte se ani se neoh\u00fdbejte v pase; sp\u00ed\u0161e udr\u017eujte pevnou linii od u\u0161\u00ed k prst\u016fm u nohou.<\/li>\n<li>Zde je dosa\u017eeno neutr\u00e1ln\u00ed polohy p\u00e1te\u0159e. Ujist\u011bte se, \u017ee va\u0161e ramena nejsou nahrben\u00e1 dop\u0159edu a nedot\u00fdkaj\u00ed se va\u0161ich u\u0161\u00ed. V\u017edy prov\u00e1d\u011bjte prkno s patami v\u00fd\u0161e ne\u017e jsou b\u0159\u00ed\u0161ka chodidel.<\/li>\n<li>N\u00e1sleduj\u00edc\u00edch 15 sekund se neh\u00fdbejte.<\/li>\n<li>Jakmile budete prkno dr\u017eet po p\u0159edem stanovenou dobu, m\u016f\u017eete si ud\u011blat p\u0159est\u00e1vku t\u00edm, \u017ee si lehnete na podlo\u017eku na cvi\u010den\u00ed.<\/li>\n<li>Za\u010dn\u011bte s pozic\u00ed planku na 15 sekund, pot\u00e9 postupn\u011b zvy\u0161ujte na 30, 45 a 60 sekund, jak z\u00edsk\u00e1te s\u00edlu a jistotu p\u0159i prov\u00e1d\u011bn\u00ed techniky planku b\u011bhem tr\u00e9ninku s vlastn\u00ed v\u00e1hou.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2126 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/plank.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/plank.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/plank-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/plank-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/plank-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/plank-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/plank-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/plank-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/plank-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/plank-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Na z\u00e1v\u011br<\/h2>\n<p>Nejlep\u0161\u00ed <a href=\"https:\/\/anabolic-coach.com\/cs\/zeny-kulturistika-poradenstvi-hubnout-tuk\/\">cvi\u010den\u00ed pro \u017eeny<\/a> nab\u00edz\u00ed tr\u00e9nink cel\u00e9ho t\u011bla pro pos\u00edlen\u00ed st\u0159edu t\u011bla, zlep\u0161en\u00ed rovnov\u00e1hy, mobility, flexibility a s\u00edly spodn\u00ed \u010d\u00e1sti t\u011bla. P\u0159ed ka\u017ed\u00fdm tr\u00e9ninkov\u00fdm re\u017eimem je d\u016fle\u017eit\u00e9 se zah\u0159\u00e1t, abyste zlep\u0161ili krevn\u00ed ob\u011bh ve svalech a z\u00edskali vytrvalost. Existuje mnoho cvi\u010den\u00ed pro horn\u00ed a doln\u00ed \u010d\u00e1st t\u011bla, kter\u00e9 m\u016f\u017eete dnes d\u011blat, ale m\u011bli byste vz\u00edt v \u00favahu n\u011bkter\u00e9 v\u011bci, jako nap\u0159\u00edklad; nap\u0159\u00edklad v\u00e1\u0161 aktu\u00e1ln\u00ed zdravotn\u00ed stav. M\u011bli byste tak\u00e9 vyhledat pomoc kvalifikovan\u00e9ho fitness tren\u00e9ra, kter\u00fd by v\u00e1s vedl k udr\u017een\u00ed spr\u00e1vn\u00e9 formy p\u0159i cvi\u010den\u00ed a poskytl v\u00e1m tr\u00e9ninkov\u00fd program, kter\u00fd je specifick\u00fd pro va\u0161e kulturistick\u00e9 pot\u0159eby.<\/p>\n<p>Vypl\u0148te pros\u00edm n\u00e1\u0161 bezplatn\u00fd kou\u010dovac\u00ed formul\u00e1\u0159 zde a za\u010dn\u011bte se sv\u00fdm tr\u00e9ninkov\u00fdm programem je\u0161t\u011b dnes.<\/p>","protected":false},"excerpt":{"rendered":"<p>Ka\u017ed\u00e1 \u017eena by si m\u011bla naj\u00edt \u010das na pravideln\u00e9 cvi\u010den\u00ed a udr\u017een\u00ed se ve form\u011b. Krom\u011b zlep\u0161en\u00ed \u00farovn\u011b va\u0161\u00ed kondice poskytuje spr\u00e1vn\u00e9 cvi\u010den\u00ed tak\u00e9 mnoho dal\u0161\u00edch v\u00fdhod pro fyzick\u00e9, du\u0161evn\u00ed a psychick\u00e9 zdrav\u00ed. Tento p\u0159\u00edsp\u011bvek zd\u016fraz\u0148uje n\u011bkter\u00e1 cvi\u010den\u00ed s vlastn\u00ed v\u00e1hou pro \u017eeny, kter\u00e1 m\u016f\u017eete dnes vyzkou\u0161et. Nejprve je v\u0161ak d\u016fle\u017eit\u00e9, abyste se zah\u0159\u00e1li p\u0159ed [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/telesne-hmotnosti-cviceni-pro-zeny\/\">V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":2143,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69,73],"tags":[],"class_list":{"0":"post-2115","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training","8":"category-womens"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bodyweight Workout for Women: Exercises You Must Try Out! - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Stay fit and strong in the comfort of your home with this complete workout for women. 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