{"id":2238,"date":"2023-01-10T10:55:54","date_gmt":"2023-01-10T10:55:54","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2238"},"modified":"2023-02-28T00:21:45","modified_gmt":"2023-02-28T00:21:45","slug":"a-safe-workout-routine-for-muscle-growth","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/a-safe-workout-rutina-pro-svalovy-rust\/","title":{"rendered":"Bezpe\u010dn\u00e1 cvi\u010debn\u00ed rutina pro svalov\u00fd r\u016fst u mu\u017e\u016f"},"content":{"rendered":"

Douf\u00e1te, \u017ee dos\u00e1hnete svalnat\u011bj\u0161\u00edho a zpevn\u011bn\u00e9ho vzhledu? Abyste dos\u00e1hli sv\u00fdch fitness c\u00edl\u016f, tj. zv\u00fd\u0161en\u00ed s\u00edly a \u0161t\u00edhlej\u0161\u00ed svalov\u00e9 hmoty, pot\u0159ebujete spolehliv\u00fd odporov\u00fd tr\u00e9ninkov\u00fd program.<\/p>\n

Jak dos\u00e1hnout svalov\u00e9ho r\u016fstu u mu\u017e\u016f<\/h2>\n

V\u011bt\u0161ina kulturist\u016f by v\u00e1m \u0159ekla, \u017ee prvn\u00edm krokem k dosa\u017een\u00ed svalov\u00e9ho r\u016fstu u mu\u017e\u016f je utratit trochu pen\u011bz investov\u00e1n\u00edm do spr\u00e1vn\u00e9ho typu tr\u00e9ninkov\u00e9ho vybaven\u00ed nebo se p\u0159ihl\u00e1sit jako \u010dlen m\u00edstn\u00ed posilovny.<\/p>\n

Pokud jste nov\u00e1\u010dkem v jak\u00e9mkoli programu silov\u00e9ho tr\u00e9ninku, pak v\u0161e, co pot\u0159ebujete, jsou odporov\u00e9 gumy, stabiliza\u010dn\u00ed m\u00ed\u010d a sada \u010dinek. Ale m\u00edt spr\u00e1vn\u00e9 vybaven\u00ed pro v\u00e1\u0161 tr\u00e9ninkov\u00fd re\u017eim nesta\u010d\u00ed, zvl\u00e1\u0161t\u011b jako za\u010d\u00e1te\u010dn\u00edk.<\/p>\n

Mus\u00edte tak\u00e9 z\u00edskat odbornou radu, jak si uspo\u0159\u00e1dat tr\u00e9ninkovou rutinu, a tak\u00e9 se ujistit, \u017ee si procvi\u010d\u00edte a zdokonal\u00edte svou formu, ne\u017e vyzkou\u0161\u00edte t\u011b\u017ek\u00e9 v\u00e1hy. To je d\u016fle\u017eit\u00e9 z bezpe\u010dnostn\u00edch d\u016fvod\u016f, proto\u017ee se nechcete zranit kv\u016fli \u0161patn\u00e9 form\u011b p\u0159i posilov\u00e1n\u00ed.<\/p>\n

C\u00edlem ka\u017ed\u00e9ho silov\u00e9ho tr\u00e9ninkov\u00e9ho programu je tr\u00e9novat c\u00edlen\u00e9 skupiny kostern\u00edho svalstva za pou\u017eit\u00ed v\u00e1hy vlastn\u00edho t\u011bla nebo silov\u00e9ho tr\u00e9ninkov\u00e9ho vybaven\u00ed, jako jsou kettlebelly a \u010dinky.<\/p>\n

Silov\u00fd tr\u00e9nink je nezbytn\u00fd pro zv\u00fd\u0161en\u00fd r\u016fst sval\u016f, lep\u0161\u00ed hustotu kost\u00ed a t\u00f3novan\u00fd, tvarovan\u00fd vzhled, zat\u00edmco kardiovaskul\u00e1rn\u00ed cvi\u010den\u00ed je nezbytn\u00e9 pro zdrav\u00e9 srdce, zv\u00fd\u0161enou v\u00fddr\u017e a v\u00fddej kalori\u00ed.<\/p>\n

Jak se budete bl\u00ed\u017eit k va\u0161im 30, bude to nab\u00fdvat na v\u00fdznamu. V tomto v\u011bku a d\u00e1le ka\u017ed\u00fd ztrat\u00ed p\u0159ibli\u017en\u011b p\u016fl kila svalov\u00e9 hmoty ro\u010dn\u011b, pokud nep\u0159ijme aktivn\u00ed opat\u0159en\u00ed, aby tomu zabr\u00e1nil.<\/p>\n

Mu\u017ei by se tak\u00e9 m\u011bli zam\u011b\u0159it na zv\u00fd\u0161en\u00ed hladiny testosteronu, proto\u017ee tento hormon hraje kl\u00ed\u010dovou roli ve v\u00fdvoji a oprav\u011b sval\u016f. Nejjednodu\u0161\u0161\u00ed metodou, jak toho dos\u00e1hnout, je zapojit se do pravideln\u00e9ho cvi\u010den\u00ed a udr\u017eovat vyv\u00e1\u017eenou v\u00fd\u017eivnou stravu, oboj\u00ed se zvy\u0161uje hladiny hormon\u016f<\/a> a podporovat n\u00e1r\u016fst svalov\u00e9 hmoty.<\/p>\n

Sestavili jsme seznam nejlep\u0161\u00edch odporov\u00fdch a silov\u00fdch cvi\u010den\u00ed, kter\u00e1 procvi\u010duj\u00ed v\u0161echny hlavn\u00ed svalov\u00e9 skupiny t\u011bla, s p\u0159idan\u00fdmi v\u00fdhodami z\u00e1va\u017e\u00ed nebo bez nich.<\/p>\n

M\u016f\u017eete zlep\u0161it svou s\u00edlu a dos\u00e1hnout takov\u00e9ho t\u00f3novan\u00e9ho t\u011bla, po kter\u00e9m jste v\u017edy tou\u017eili, dodr\u017eov\u00e1n\u00edm cvi\u010debn\u00edch rutin zv\u00fdrazn\u011bn\u00fdch v tomto p\u0159\u00edsp\u011bvku.<\/p>\n

Mnoho z t\u011bchto tr\u00e9ninkov\u00fdch re\u017eim\u016f m\u00e1 varianty, kter\u00e9 si m\u016f\u017eete vyzkou\u0161et, jakmile zvl\u00e1dnete z\u00e1klady.<\/p>\n

\"\"<\/p>\n

8 cvi\u010den\u00ed na budov\u00e1n\u00ed sval\u016f, kter\u00e9 m\u016f\u017eete za\u010d\u00edt je\u0161t\u011b dnes<\/h2>\n

M\u016f\u017eete za\u010d\u00edt s osmi n\u00ed\u017ee uveden\u00fdmi cviky na budov\u00e1n\u00ed sval\u016f, ale postupujte podle pokyn\u016f spr\u00e1vn\u011b, abyste si nezp\u016fsobili men\u0161\u00ed a\u017e v\u011bt\u0161\u00ed zran\u011bn\u00ed. Je\u0161t\u011b l\u00e9pe nasa\u010fte slu\u017eby zku\u0161en\u00e9ho tren\u00e9ra, kter\u00fd v\u00e1s provede t\u011bmito cvi\u010den\u00edmi.<\/p>\n

Obouru\u010dn\u00ed houpa\u010dka s Kettlebell<\/h3>\n

T\u00edm, \u017ee tr\u00e9nujete svaly horn\u00ed i doln\u00ed \u010d\u00e1sti t\u011bla, je kettlebell swing vynikaj\u00edc\u00edm cvi\u010den\u00edm pro cel\u00e9 t\u011blo, kter\u00e9 m\u016f\u017eete dnes vyzkou\u0161et. Pou\u017e\u00edv\u00e1n\u00ed kettlebells je tak\u00e9 skv\u011bl\u00fd zp\u016fsob, jak zv\u00fd\u0161it hladinu testosteronu a rychle nabrat svaly. Pokud si m\u016f\u017eete dovolit koupit toto za\u0159\u00edzen\u00ed, vyplat\u00ed se v\u00e1m investice.<\/p>\n

Krom\u011b hamstring\u016f, oh\u00fdba\u010d\u016f p\u0159edlokt\u00ed, tricepsu a h\u00fd\u017e\u010fov\u00e9ho svalu se pracuje tak\u00e9 na adductor magnus, obrovsk\u00fd troj\u00faheln\u00edkov\u00fd sval na stran\u011b stehna.<\/p>\n

S\u00edla, flexibilita a pln\u00fd rozsah pohybu v boc\u00edch jsou bonusy, kdy\u017e vyzkou\u0161\u00edte dvouru\u010dn\u00ed houpa\u010dku s konvic\u00ed.<\/p>\n

Jak spr\u00e1vn\u011b prov\u00e1d\u011bt dvouru\u010dn\u00ed swing s kettlebellem<\/h3>\n

Um\u00edst\u011bte kettlebell p\u0159ed sebe na podlahu a mezi va\u0161e chodidla, pot\u00e9 se postavte s nohama p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159ku ramen.<\/p>\n

Pokud chcete zvednout kettlebell, mus\u00edte se dostat na v\u0161echny \u010dty\u0159i a ohnout se v pase, dokud nebude v\u00e1\u0161 trup rovnob\u011b\u017en\u011b se zem\u00ed.<\/p>\n

Pevn\u011b dr\u017ete kettlebell ob\u011bma rukama. Uchopte ho ob\u011bma rukama a \u0161vihn\u011bte s n\u00edm nahoru a dozadu mezi kolena.<\/p>\n

Sta\u017een\u00ed kettlebellu mezi kolena je skv\u011bl\u00fd zp\u016fsob, jak cvi\u010dit aktivn\u00ed oh\u00fdb\u00e1n\u00ed, proto\u017ee va\u0161e boky budou fungovat jako z\u00e1v\u011bs, zat\u00edmco vy zabr\u00e1n\u00edte tomu, aby se va\u0161e kolena p\u0159\u00edli\u0161 oh\u00fdbala.<\/p>\n

Udr\u017eujte neutr\u00e1ln\u00ed p\u00e1te\u0159 t\u00edm, \u017ee budete dr\u017eet z\u00e1da a krk v p\u0159\u00edm\u00e9 linii. P\u0159ive\u010fte kettlebell dop\u0159edu na \u00farove\u0148 hrudn\u00edku prohnut\u00edm v boc\u00edch.<\/p>\n

Oto\u010dte pohyb a po\u0161lete jej zp\u011bt dol\u016f po stehnech. \u0158\u00edzen\u00ed pohybu vy\u017eaduje udr\u017een\u00ed siln\u00e9ho zapojen\u00ed j\u00e1dra.<\/p>\n

Pokra\u010dujte, dokud nevyu\u017eijete v\u0161echnu svou hybnost. Vra\u0165te kettlebell zp\u011bt na zem p\u0159ed va\u0161e nohy a jemn\u011b jej polo\u017ete, abyste dokon\u010dili cvi\u010den\u00ed.<\/p>\n

Zveda\u010dky s vahou t\u011bla<\/h3>\n

Chin-ups jsou skv\u011bl\u00e9 cviky s vlastn\u00ed vahou pro budov\u00e1n\u00ed siln\u00e9 horn\u00ed \u010d\u00e1sti zad, biceps\u016f a lat. Chcete-li prov\u00e9st vzpa\u017een\u00ed s vlastn\u00ed v\u00e1hou t\u011bla nebo jednoduch\u00e9 vzty\u010den\u00ed, pot\u0159ebujete pouze p\u0159\u00edstup k ty\u010di nebo jak\u00e9koli ty\u010di dostate\u010dn\u011b siln\u00e9, aby udr\u017eela va\u0161i v\u00e1hu.<\/p>\n

Va\u0161e horn\u00ed \u010d\u00e1st zad, biceps a lats (velk\u00fd ploch\u00fd sval spojuj\u00edc\u00ed va\u0161i p\u00e1te\u0159, stranu t\u011bla a horn\u00ed \u010d\u00e1st pa\u017ee) budou m\u00edt z t\u011bchto cvi\u010den\u00ed prosp\u011bch.<\/p>\n

Kdy\u017e stoj\u00edte pod ty\u010d\u00ed, dr\u017ete ruce naho\u0159e a rozta\u017een\u00e9 do stran. Pro pevn\u00e9 uchopen\u00ed um\u00edst\u011bte palec kolem rukojeti a vysko\u010dte nahoru, abyste ji uchopili.<\/p>\n

M\u016f\u017eete zpevnit sv\u00e9 j\u00e1dro a zv\u00fd\u0161it stabilitu t\u011bla p\u0159ek\u0159\u00ed\u017een\u00edm nohou. Va\u0161e hlava by m\u011bla b\u00fdt v jedn\u00e9 rovin\u011b s p\u00e1te\u0159\u00ed, z\u00e1p\u011bst\u00ed by m\u011bla b\u00fdt rovn\u00e1 a p\u0159edlokt\u00ed v klidu. Spus\u0165te ramena a dejte je dozadu, pak se pomalu vyt\u00e1hn\u011bte nahoru a p\u0159itom pokr\u010dte lokty. P\u0159i tahu by va\u0161e lokty m\u011bly sm\u011b\u0159ovat k podlaze.<\/p>\n

Udr\u017eujte trup rovn\u011b a vyhn\u011bte se k\u00fdv\u00e1n\u00ed, kdy\u017e se zvednete. M\u011bli byste pokra\u010dovat, dokud nebude va\u0161e brada na \u00farovni ty\u010de nebo ruky. Dr\u017ete, uvoln\u011bte se a narovnejte lokty zp\u011bt do p\u016fvodn\u00ed polohy.<\/p>\n

B\u011bhem tohoto cvi\u010den\u00ed dbejte na to, abyste udr\u017eeli sta\u017een\u00e9 j\u00e1dro a naklon\u011bn\u00ed lopatek dozadu.<\/p>\n

\"\"<\/p>\n

Barbell Bench Press<\/h3>\n

Cvi\u010den\u00ed, kter\u00e1 zahrnuj\u00ed tlaky na lavici s \u010dinkou, jsou skv\u011bl\u00e9 pro budov\u00e1n\u00ed s\u00edly hrudn\u00edku.<\/p>\n

\u010cinky jsou dobrou alternativou k \u010dince pro v\u00e1\u0161 bench press, pokud si nejste jisti svou schopnost\u00ed zach\u00e1zet s \u010dinkou, nem\u00e1te p\u0159\u00edstup k vybaven\u00ed nebo se jen ob\u010das sna\u017e\u00edte n\u011bco zm\u011bnit.<\/p>\n

Bench press s \u010dinkou nebo tlak na hrudn\u00edk je vynikaj\u00edc\u00edm cvi\u010den\u00edm, kter\u00e9 v\u00e1m pom\u016f\u017ee dos\u00e1hnout klasick\u00e9ho vzhledu horn\u00ed \u010d\u00e1sti t\u011bla kulturisty.<\/p>\n

Lehn\u011bte si na lavi\u010dku a dr\u017ete \u010dinku ve vzd\u00e1lenosti o n\u011bco v\u011bt\u0161\u00ed ne\u017e ramena.<\/p>\n

Zatla\u010dte ploch\u00fdmi (nebo t\u00e9m\u011b\u0159 tak) chodidly do podlahy. Zat\u00edmco zatla\u010d\u00edte boky do lavice, m\u016f\u017eete snadno zvednout ty\u010d z stojanu.<\/p>\n

Pomalu spou\u0161t\u011bjte ty\u010d k hrudn\u00edku a sou\u010dasn\u011b ohn\u011bte lokty m\u00edrn\u011b do stran. Sni\u017ete jej d\u00e1le, dokud va\u0161e p\u0159edlokt\u00ed nebudou spo\u010d\u00edvat na podlaze vedle lavice. Ujist\u011bte se, \u017ee \u0161lapete pevn\u011b na podlahu ob\u011bma nohama, co\u017e v\u00e1m d\u00e1v\u00e1 p\u00e1ku k tla\u010den\u00ed ty\u010de zp\u011bt do jej\u00ed v\u00fdchoz\u00ed polohy.<\/p>\n

Stoj\u00edc\u00ed V\u00fdpad S \u010dinkami<\/h3>\n

Svaly va\u0161ich nohou jsou pos\u00edleny cvi\u010den\u00edm v\u00fdpadu ve stoje. V\u00fdpady ve stoje jsou tak\u00e9 skv\u011bl\u00fdm zp\u016fsobem, jak zpevnit h\u00fd\u017ed\u011b a stehna. Pokud u tohoto cvi\u010den\u00ed vydr\u017e\u00edte, v\u0161imnete si, \u017ee se v\u00e1\u0161 tuk v doln\u00ed \u010d\u00e1sti t\u011bla rozplyne a nahrad\u00ed ho zpevn\u011bn\u00e9 svaly.<\/p>\n

Vezm\u011bte \u010dinku do ka\u017ed\u00e9 ruky a dr\u017ete je po stran\u00e1ch s dlan\u011bmi sm\u011brem dovnit\u0159.<\/p>\n

Ud\u011blejte krok vp\u0159ed pravou nohou a dr\u017ete z\u00e1da rovn\u00e1.<\/p>\n

Kdy\u017e va\u0161e prav\u00e1 noha dopadne na podlahu, m\u011bli byste za\u010d\u00edt oh\u00fdbat lev\u00e9 koleno sm\u011brem k podlaze.<\/p>\n

Chcete-li vst\u00e1t, polo\u017ete pravou nohu pevn\u011b na zem a pot\u00e9 pomalu vra\u0165te levou nohu zp\u011bt do p\u0159edchoz\u00ed polohy. Oto\u010dte str\u00e1nku a ud\u011blejte to znovu.<\/p>\n

D\u0159epy<\/h2>\n

S\u00edlu nohou a zadku lze zlep\u0161it prov\u00e1d\u011bn\u00edm d\u0159ep\u016f.<\/p>\n

D\u0159ep je dal\u0161\u00edm vynikaj\u00edc\u00edm cvi\u010den\u00edm pro rozvoj svalov\u00fdch skupin spodn\u00ed \u010d\u00e1sti t\u011bla.<\/p>\n

D\u0159ep je tak\u00e9 skv\u011bl\u00fdm cvi\u010den\u00edm pro zpevn\u011bn\u00ed nohou a zadku a tak\u00e9 bok\u016f.<\/p>\n

Pokud chcete ze sv\u00e9ho d\u0159epu vyt\u011b\u017eit maximum, zkuste j\u00edt n\u00ed\u017e. Ale nezapom\u00ednejte, \u017ee to bude tak\u00e9 vy\u017eadovat, abyste pou\u017e\u00edvali b\u0159i\u0161n\u00ed a z\u00e1dov\u00e9 svaly.<\/p>\n

Zde je spr\u00e1vn\u00fd tvar, kter\u00fd byste m\u011bli m\u00edt p\u0159i prov\u00e1d\u011bn\u00ed d\u0159ep\u016f:<\/p>\n

Va\u0161e chodidla by m\u011bla b\u00fdt o n\u011bco \u0161ir\u0161\u00ed, ne\u017e je vzd\u00e1lenost od bok\u016f, va\u0161e prsty by m\u011bly b\u00fdt vyto\u010den\u00e9 ven a va\u0161e pa\u017ee by m\u011bly b\u00fdt po stran\u00e1ch s dlan\u011bmi sm\u011brem dovnit\u0159.<\/p>\n

Upravte sv\u00e9 dr\u017een\u00ed t\u011bla poklesem ramen. Abyste p\u0159ede\u0161li bolestem zad, m\u011bli byste st\u00e1hnout b\u0159i\u0161n\u00ed svaly a dr\u017eet tuto pozici.<\/p>\n

Dejte trochu prostoru mezi lopatky a zastr\u010dte bradu. Postavte se v\u00edce na paty.<\/p>\n

P\u0159i n\u00e1dechu se jemn\u011b oto\u010dte na boky a kolena a sni\u017ete boky. Va\u0161e kolena se mohou za\u010d\u00edt pohybovat dop\u0159edu, ale m\u011bli byste pou\u017e\u00edt svaly j\u00e1dra, abyste tomuto pohybu zabr\u00e1nili nebo jej minimalizovali. B\u011bhem tohoto cvi\u010den\u00ed nen\u00ed povoleno proh\u00fdb\u00e1n\u00ed zad.<\/p>\n

Sni\u017ete v\u00fd\u0161ku t\u011bla, dokud nebudou va\u0161e stehna t\u00e9m\u011b\u0159 nebo \u00fapln\u011b rovnob\u011b\u017en\u00e1 s podlahou. Nedovolte, aby se va\u0161e nohy pohybovaly.<\/p>\n

Po celou dobu m\u011bjte kolena p\u0159\u00edmo nad druh\u00fdmi prsty obou nohou.
\nZvedn\u011bte se ze zem\u011b tak, \u017ee nat\u00e1hnete kolena a ky\u010dle a pot\u00e9 sjedete patami dol\u016f. Pokud se chcete vr\u00e1tit rovn\u011b, mus\u00edte se neust\u00e1le protahovat.<\/p>\n

\"\"<\/p>\n

Kliky<\/h3>\n

Kliky jsou skv\u011bl\u00e9 pro budov\u00e1n\u00ed sval\u016f horn\u00ed \u010d\u00e1sti t\u011bla. Kliky jsou stejn\u011b skv\u011bl\u00fdm zp\u016fsobem, jak vybudovat s\u00edlu horn\u00ed \u010d\u00e1sti t\u011bla, zejm\u00e9na v hrudn\u00edch (prsn\u00edch) svalech, pa\u017e\u00edch a ramenech.<\/p>\n

Z dlouhodob\u00e9ho hlediska m\u016f\u017eete dokonce zkusit d\u011blat kliky s rukama nad zem\u00ed, v poloze zn\u00e1m\u00e9 jako zv\u00fd\u0161en\u00fd nebo zav\u011b\u0161en\u00fd klik (pomoc\u00ed z\u00e1v\u011bsn\u00fdch popruh\u016f).<\/p>\n

Za\u010dn\u011bte s chodidly u sebe a prsty sm\u011b\u0159uj\u00edc\u00edmi k holen\u00edm (ohnut\u00e9), posa\u010fte se na v\u0161echny \u010dty\u0159i s rukama na \u0161\u00ed\u0159ku ramen, dlan\u011bmi polo\u017een\u00fdmi na podlo\u017ece a palci sm\u011b\u0159uj\u00edc\u00edmi nahoru. Je nezbytn\u00e9, abyste m\u011bli nohy a boky neust\u00e1le rovn\u00e9.<\/p>\n

Pro pevnou st\u0159edn\u00ed \u010d\u00e1st je d\u016fle\u017eit\u00e9 pou\u017e\u00edvat b\u0159i\u0161n\u00ed svaly. Udr\u017eujte rovn\u00e9 dr\u017een\u00ed krku a zad. Kdy\u017e spou\u0161t\u00edte t\u011blo na podlahu, udr\u017eujte hlavu v linii s p\u00e1te\u0159\u00ed a b\u0159i\u0161n\u00ed svaly sepnut\u00e9.<\/p>\n

Nedovolte, aby se va\u0161e boky zvedaly nebo se zakulacovaly spodn\u00ed z\u00e1da. Je v\u0161ak obecn\u011b p\u0159ijateln\u00e9 uk\u00e1zat ur\u010dit\u00fd prostor pro lokty. Pokra\u010dujte v pod\u0159epu, dokud se brada nebo hrudn\u00edk nedotknou podlahy.<\/p>\n

Nyn\u00ed pomoc\u00ed s\u00edly v trupu a spr\u00e1vn\u00e9 polohy hlavy a p\u00e1te\u0159e zatla\u010dte sv\u00e9 t\u011blo nahoru pomoc\u00ed pa\u017e\u00ed. P\u0159ipomenut\u00ed, abyste udr\u017eeli boky v rovin\u011b a spodn\u00ed \u010d\u00e1st zad, aby se nezakulacovaly. Nakonec, abyste \u00fapln\u011b nat\u00e1hli ruce v loktech, pokra\u010dujte v tlaku nahoru.<\/p>\n

\u010cinka ohnut\u00e1 p\u0159es \u0159\u00e1dek<\/h3>\n

Va\u0161e z\u00e1dov\u00e9 svaly jsou tvrd\u011b zat\u011b\u017eov\u00e1ny p\u0159i \u0159ad\u011b s ohnutou \u010dinkou. Va\u0161e spodn\u00ed a horn\u00ed z\u00e1dov\u00e9 svaly jsou tak\u00e9 siln\u011b zapojen\u00e9 b\u011bhem stoj\u00edc\u00ed sklopen\u00e9 \u0159ady.<\/p>\n

Toto cvi\u010den\u00ed v\u0161ak lze vym\u011bnit za obr\u00e1cenou \u0159adu, pokud b\u011bhem cvi\u010den\u00ed poci\u0165ujete bolesti zad cvi\u010den\u00ed<\/a>, proto\u017ee ten druh\u00fd m\u00e9n\u011b zat\u011b\u017euje va\u0161i bedern\u00ed p\u00e1te\u0159 (\u010d\u00e1st p\u00e1te\u0159e, kter\u00e1 se zak\u0159ivuje mezi va\u0161\u00ed p\u00e1nv\u00ed a boky).<\/p>\n

Dr\u017ete v\u00e1\u017eenou \u010dinku p\u0159ed sebou s rukama t\u011bsn\u011b mimo \u0161\u00ed\u0159ku ramen od sebe. Zvedn\u011bte \u010dinku ze zem\u011b prohnut\u00edm trupu p\u0159es boky.<\/p>\n

Ty\u010d by m\u011bla b\u00fdt p\u0159ivedena do spodn\u00ed \u010d\u00e1sti hrudn\u00edku a z\u00e1rove\u0148 zachovat neutr\u00e1ln\u00ed p\u00e1te\u0159, ohyb v koleni a flexi v lokti. Pozastavte a pot\u00e9 jej pomalu sni\u017ete na \u00farove\u0148 bezpe\u010dnosti. Veslujte tam a zp\u011bt, zastavte se, kdy\u017e je v\u00e1\u0161 hrudn\u00edk zhruba v polovin\u011b vzd\u00e1lenosti mezi bradou a lokty.<\/p>\n

Mrtv\u00fd tah<\/h3>\n

V oblasti vzp\u00edr\u00e1n\u00ed a kulturistiky jsou mrtv\u00e9 tahy standardn\u00edm cvi\u010den\u00edm. Mrtv\u00e9 tahy jsou skv\u011bl\u00fdm zp\u016fsobem, jak pos\u00edlit nohy, z\u00e1da, boky a j\u00e1dro najednou.<\/p>\n

Tento tr\u00e9nink m\u016f\u017eete prov\u00e9st tak, \u017ee polo\u017e\u00edte \u010dinku se z\u00e1t\u011b\u017e\u00ed na zem a stoupnete si za ni, s nohama bu\u010f p\u0159\u00edmo pod ty\u010d, nebo t\u011bsn\u011b za n\u00ed.<\/p>\n

D\u0159epn\u011bte si a uchopte \u010dinku rukama, prsty dr\u017ete zhruba na \u0161\u00ed\u0159ku ramen. Zvedn\u011bte ty\u010d nad hlavu t\u00edm, \u017ee nat\u00e1hnete nohy a boky, dokud nebudete st\u00e1t vysoko a budete sv\u00edrat \u010dinku.<\/p>\n

Kdy\u017e jsou va\u0161e pa\u017ee zcela nata\u017een\u00e9, setkaj\u00ed se s v\u00e1mi v \u00farovni bok\u016f. Hlavu dr\u017ete vzty\u010denou a hrudn\u00edk vyta\u017een\u00fd, ramena se nehrbte ani neproh\u00fdbejte.<\/p>\n

Sni\u017ete v\u00e1hu sn\u00ed\u017een\u00edm ty\u010de zp\u011bt do d\u0159epov\u00e9 polohy a pot\u00e9 cvik opakujte.
\nK dispozici je tak\u00e9 rumunsk\u00fd mrtv\u00fd tah, kter\u00fd se v\u00edce zam\u011b\u0159uje na tonizaci va\u0161ich hamstring\u016f. V t\u00e9to variant\u011b zved\u00e1te \u010dinku a p\u0159itom udr\u017eujete rovn\u00e9 postaven\u00ed nohou. Pot\u00e9 s rovn\u00fdmi nohami ohn\u011bte boky a spus\u0165te je k horn\u00ed \u010d\u00e1sti chodidel.<\/p>\n

\"\"<\/p>\n

V\u011bci, kter\u00e9 je t\u0159eba m\u00edt na pam\u011bti p\u0159i cvi\u010den\u00ed na budov\u00e1n\u00ed svalov\u00e9 hmoty<\/h2>\n

Chcete-li maximalizovat sv\u016fj tr\u00e9nink, zv\u00fd\u0161it sv\u016fj testosteron a za\u010d\u00edt nab\u00edrat svaly, pamatujte na tato pravidla, kdy\u017e se pust\u00edte do sv\u00e9ho silov\u00e9ho tr\u00e9ninkov\u00e9ho programu:<\/p>\n

Samotn\u00fd silov\u00fd tr\u00e9nink, bez jak\u00e9hokoli cvi\u010den\u00ed, dok\u00e1\u017ee zv\u00fd\u0161it testosteron ji\u017e za 45 minut. Alespo\u0148 dvakr\u00e1t t\u00fddn\u011b se zam\u011b\u0159te na pr\u00e1ci s ka\u017edou svalovou skupinou individu\u00e1ln\u011b.<\/p>\n

Mezi s\u00e9riemi cvik\u016f za\u0159a\u010fte kr\u00e1tk\u00e9 p\u0159est\u00e1vky v d\u00e9lce jedn\u00e9 a\u017e dvou minut. Kdy\u017e za\u010dnete, m\u011bjte na pam\u011bti \u201ejak\u201c va\u0161eho tr\u00e9ninku v\u00edce ne\u017e \u201ekolik\u201c nebo \u201ekolik\u201c.<\/p>\n

Ne\u017e si budete d\u011blat starosti s mno\u017estv\u00edm v\u00e1hy, kterou zved\u00e1te, nebo po\u010dtem opakov\u00e1n\u00ed nebo s\u00e9ri\u00ed, kter\u00e9 prov\u00e1d\u00edte, mus\u00edte zdokonalit svou techniku. Pokud nezvl\u00e1dnete spr\u00e1vnou techniku, m\u016f\u017eete si krom\u011b sn\u00ed\u017een\u00ed \u00fa\u010dinnosti cvi\u010den\u00ed na budov\u00e1n\u00ed sval\u016f ubl\u00ed\u017eit. Postupn\u011b vylep\u0161ujte svou rutinu. Pro za\u010d\u00e1tek se doporu\u010duje prov\u00e9st 8\u201312 opakov\u00e1n\u00ed na sadu. Dv\u011b nebo t\u0159i opakov\u00e1n\u00ed ka\u017ed\u00e9ho cviku by v\u0161ak m\u011bla b\u00fdt provediteln\u00e1 pro v\u011bt\u0161inu lid\u00ed.<\/p>\n

Jak st\u00e1rnete, m\u011bli byste p\u0159estat cvi\u010dit \u201edo \u00fapln\u00e9ho selh\u00e1n\u00ed\u201c nebo dokud nejsou va\u0161e svaly zcela unaven\u00e9. Z tohoto d\u016fvodu m\u016f\u017eete zjistit, \u017ee nem\u016f\u017eete norm\u00e1ln\u011b d\u00fdchat a poci\u0165ujete bolesti kloub\u016f.<\/p>\n

M\u00edsto toho byste si m\u011bli zvolit tempo, po\u010det opakov\u00e1n\u00ed a v\u00e1hu, kter\u00e9 snadno zvl\u00e1dnete. Pokud se p\u0159i tr\u00e9ninku c\u00edt\u00edte to\u010den\u00ed hlavy nebo nevolnost, mo\u017en\u00e1 na sebe p\u0159\u00edli\u0161 tla\u010d\u00edte.<\/p>\n

Chcete-li sn\u00ed\u017eit intenzitu cvi\u010den\u00ed, m\u016f\u017eete ud\u011blat m\u00e9n\u011b opakov\u00e1n\u00ed nebo zvedat men\u0161\u00ed v\u00e1hu. V ur\u010dit\u00e9 f\u00e1zi sv\u00e9 fitness cesty m\u016f\u017eete zjistit, \u017ee va\u0161e kdysi efektivn\u00ed tr\u00e9ninkov\u00e1 rutina ji\u017e nep\u0159in\u00e1\u0161\u00ed po\u017eadovan\u00e9 v\u00fdsledky. Nyn\u00ed m\u016f\u017eete vyzkou\u0161et nov\u00e9 tr\u00e9ninky, zm\u011bnit po\u010det opakov\u00e1n\u00ed nebo zv\u00fd\u0161it odpor, kter\u00fd pou\u017e\u00edv\u00e1te.<\/p>\n

Nikdy nevynech\u00e1vejte zah\u0159\u00e1t\u00ed a nikdy nevynech\u00e1vejte ochlazen\u00ed a stre\u010dink na konci va\u0161eho tr\u00e9ninku, bez ohledu na to, jak intenzivn\u00ed nebo kr\u00e1tk\u00fd je v\u00e1\u0161 tr\u00e9nink. V\u017edy zohledn\u011bte n\u011bjak\u00fd \u010das na odpo\u010dinek a zotaven\u00ed. A zahrnuje \u010das, kter\u00fd pot\u0159ebujete na zotaven\u00ed po cvi\u010den\u00ed a v\u017edy se dob\u0159e vyspat.<\/p>\n

M\u011bjte na pam\u011bti, \u017ee byste se m\u011bli poradit se sv\u00fdm l\u00e9ka\u0159em p\u0159ed zah\u00e1jen\u00edm cvi\u010debn\u00ed rutiny, zejm\u00e9na pokud m\u00e1te ji\u017e existuj\u00edc\u00ed zdravotn\u00ed pot\u00ed\u017ee nebo zran\u011bn\u00ed, jako jsou po\u0161kozen\u00e1 z\u00e1da, zran\u011bn\u00e9 koleno nebo cukrovka. Pot\u00e9, co zjist\u00edte, \u017ee tyto tr\u00e9ninky neohroz\u00ed va\u0161e zdrav\u00ed, m\u016f\u017eete za\u010d\u00edt s pl\u00e1novan\u00fdm silov\u00fdm tr\u00e9ninkov\u00fdm programem, kter\u00fd pro v\u00e1s nastav\u00ed kompetentn\u00ed tren\u00e9r. Zde m\u016f\u017eete zdarma z\u00edskat tipy na kou\u010dov\u00e1n\u00ed a tr\u00e9ninkov\u00fd program s vlastn\u00ed v\u00e1hou, kter\u00fd v\u00e1m vyhovuje.<\/p>","protected":false},"excerpt":{"rendered":"

Douf\u00e1te, \u017ee dos\u00e1hnete svalnat\u011bj\u0161\u00edho a zpevn\u011bn\u00e9ho vzhledu? Abyste dos\u00e1hli sv\u00fdch fitness c\u00edl\u016f, tj. zv\u00fd\u0161en\u00ed s\u00edly a \u0161t\u00edhlej\u0161\u00ed svalov\u00e9 hmoty, pot\u0159ebujete spolehliv\u00fd odporov\u00fd tr\u00e9ninkov\u00fd program. Jak dos\u00e1hnout svalov\u00e9ho r\u016fstu u mu\u017e\u016f V\u011bt\u0161ina kulturist\u016f by v\u00e1m \u0159ekla, \u017ee prvn\u00edm krokem k dosa\u017een\u00ed svalov\u00e9ho r\u016fstu u mu\u017e\u016f je str\u00e1vit [\u2026] V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":2335,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-2238","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"\nA Safe Workout Routine For Muscle Growth In Men - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"This article provides a comprehensive guide to a safe and effective workout routine for muscle growth in men. 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