{"id":3102,"date":"2023-12-04T10:23:33","date_gmt":"2023-12-04T10:23:33","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3102"},"modified":"2024-05-02T02:25:47","modified_gmt":"2024-05-02T02:25:47","slug":"vary-your-push-ups-for-optimal-gains","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/obmenujte-sve-kliky-pro-optimalni-zisky\/","title":{"rendered":"Obm\u011b\u0148ujte sv\u00e9 kliky pro optim\u00e1ln\u00ed zisky"},"content":{"rendered":"<p>Pokud hled\u00e1te jeden odporov\u00fd tr\u00e9nink, kter\u00fd m\u016f\u017eete cvi\u010dit doma, abyste si vybudovali s\u00edlu kostern\u00edho svalstva, ani\u017e byste se museli obt\u011b\u017eovat po\u0159izov\u00e1n\u00edm cvi\u010debn\u00edho vybaven\u00ed, pak nehledejte nic jin\u00e9ho ne\u017e kliky.<\/p>\n<p>Ale va\u0161e cvi\u010debn\u00ed rutina s kliky nemus\u00ed b\u00fdt nudn\u00e1 a nudn\u00e1 s tradi\u010dn\u00edmi kliky, ve skute\u010dnosti m\u016f\u017eete kliky obm\u011b\u0148ovat upraven\u00fdmi verzemi a p\u0159itom st\u00e1le dosahovat kulturistick\u00fdch c\u00edl\u016f a u\u017e\u00edvat si zdravotn\u00edch v\u00fdhod, kter\u00e9 kliky poskytuj\u00ed.<\/p>\n<p>V tomto p\u0159\u00edsp\u011bvku prozrad\u00edme p\u011bt <a href=\"https:\/\/anabolic-coach.com\/cs\/20minutove-hiit-cviceni-pro-stihlejsi-postavu\/\" target=\"_blank\" rel=\"noopener\">cvi\u010den\u00ed<\/a> kliky, kter\u00e9 si dnes m\u016f\u017eete vyzkou\u0161et doma. Nejprve v\u0161ak za\u010dneme zd\u016frazn\u011bn\u00edm sedmi v\u00fdhod dom\u00e1c\u00edch klik\u016f a tak\u00e9 tip\u016f pro proveden\u00ed dokonal\u00e9ho cviku s kliky se spr\u00e1vnou formou pro optim\u00e1ln\u00ed zisky.<\/p>\n<p><iframe title=\"P\u0159ehr\u00e1va\u010d videa YouTube\" src=\"https:\/\/www.youtube.com\/embed\/5IppvfdoZ18?si=mfmZndhPdMTahap1\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>V\u00fdhody dom\u00e1c\u00edch klik\u016f<\/h2>\n<p>Existuje cel\u00e1 \u0159ada d\u016fvod\u016f, pro\u010d byste m\u011bli do sv\u00e9ho dom\u00e1c\u00edho tr\u00e9ninku za\u0159adit kliky. Zde je ale sedm kl\u00ed\u010dov\u00fdch v\u00fdhod, kter\u00e9 by v\u00e1s m\u011bly p\u0159esv\u011bd\u010dit, abyste za\u010dali tr\u00e1vit n\u011bjak\u00fd \u010das d\u011bl\u00e1n\u00edm klik\u016f doma.<\/p>\n<h3>#1. Kliky nevy\u017eaduj\u00ed vybaven\u00ed<\/h3>\n<p>Shyby lze prov\u00e1d\u011bt kdekoli a kdykoli bez pou\u017eit\u00ed jak\u00e9hokoli t\u011blocvi\u010dn\u00e9ho n\u00e1\u0159ad\u00ed.<\/p>\n<p>M\u016f\u017eete padnout na podlahu a d\u011blat kliky ve sv\u00e9m ob\u00fdvac\u00edm pokoji nebo kdekoli, kde m\u00e1te dostatek prostoru k proveden\u00ed cviku.<\/p>\n<h3>#2. Kliky pom\u00e1haj\u00ed budovat v\u00edce svalov\u00fdch skupin<\/h3>\n<p>To je pravd\u011bpodobn\u011b nejv\u011bt\u0161\u00ed d\u016fvod, pro\u010d byste se m\u011bli v\u011bnovat klik\u016fm. Va\u0161e cvi\u010debn\u00ed kliky v\u00e1m pomohou vybudovat svaly pa\u017e\u00ed, ramen, hrudn\u00edku, zad, b\u0159icha a bok\u016f.<\/p>\n<p>Jin\u00fdmi slovy, kliky pos\u00edl\u00ed va\u0161e bicepsy, tricepsy, deltoidy, prsn\u00ed svaly, \u0161irok\u00fd z\u00e1dov\u00fd sval a vzp\u0159imova\u010d p\u00e1te\u0159e, b\u0159i\u0161n\u00ed svaly a h\u00fd\u017e\u010fov\u00e9 svaly.<\/p>\n<h3>#3. Push-up Posiluje horn\u00ed \u010d\u00e1st t\u011bla<\/h3>\n<p>Pomoc\u00ed klik\u016f m\u016f\u017eete posilovat a tak\u00e9 t\u00f3novat svaly horn\u00ed \u010d\u00e1sti t\u011bla. Jak ji\u017e bylo zm\u00edn\u011bno, va\u0161e cvi\u010debn\u00ed kliky mohou pos\u00edlit tricepsov\u00e9, deltov\u00e9 a prsn\u00ed svalov\u00e9 skupiny pa\u017e\u00ed, ramen a hrudn\u00edku.<\/p>\n<p>Pot\u0159ebujete, aby tyto svalov\u00e9 skupiny byly siln\u00e9, abyste mohli vykon\u00e1vat r\u016fzn\u00e9 ka\u017edodenn\u00ed \u00fakoly, kter\u00e9 v\u011bt\u0161ina lid\u00ed pova\u017euje za samoz\u0159ejm\u00e9, jako nap\u0159. zved\u00e1n\u00ed a tla\u010den\u00ed t\u011blocvi\u010dn\u00e9ho n\u00e1\u0159ad\u00ed, jako jsou \u010dinky a \u010dinky.<\/p>\n<p>Zahrnut\u00edm kliky do sv\u00e9ho cvi\u010debn\u00edho re\u017eimu nejen pos\u00edl\u00edte horn\u00ed \u010d\u00e1st t\u011bla, ale tak\u00e9 si d\u00e1te \u0161anci zlep\u0161it sv\u016fj celkov\u00fd sportovn\u00ed v\u00fdkon.<\/p>\n<h3>#4. Cvi\u010den\u00ed push-up zlep\u0161\u00ed va\u0161e j\u00e1dro<\/h3>\n<p>Kdykoli se pust\u00edte do dokonal\u00e9ho tr\u00e9ninku push-up se spr\u00e1vnou formou, kde je v\u00e1\u0161 trup stabiln\u00ed, stabilizujete a pos\u00edl\u00edte sv\u00e9 j\u00e1dro.<\/p>\n<p>Siln\u00e9 j\u00e1dro v\u00e1m pom\u016f\u017ee p\u0159i prov\u00e1d\u011bn\u00ed dal\u0161\u00edch cvi\u010debn\u00edch rutin, v\u010detn\u011b <a href=\"https:\/\/anabolic-coach.com\/cs\/5-duvodu-proc-bys-mel-jit-na-zumbu\/\" target=\"_blank\" rel=\"noopener\">silov\u00fd tr\u00e9nink<\/a> cvi\u010den\u00ed s t\u011b\u017ek\u00fdmi v\u00e1hami.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3104\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Workout-Push-ups-will-Improve-your-Core.png\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Workout-Push-ups-will-Improve-your-Core.png 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Workout-Push-ups-will-Improve-your-Core-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Workout-Push-ups-will-Improve-your-Core-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Workout-Push-ups-will-Improve-your-Core-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Workout-Push-ups-will-Improve-your-Core-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Workout-Push-ups-will-Improve-your-Core-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Workout-Push-ups-will-Improve-your-Core-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Workout-Push-ups-will-Improve-your-Core-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Workout-Push-ups-will-Improve-your-Core-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Workout-Push-ups-will-Improve-your-Core-728x407.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Workout-Push-ups-will-Improve-your-Core-608x340.png 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h3>#5. Kliky zlep\u0161\u00ed celkov\u00e9 dr\u017een\u00ed t\u011bla<\/h3>\n<p>Kliky v\u00e1m pomohou pos\u00edlit svaly b\u0159icha (abs), ramen (deltov\u00fd sval), zad (latissimus dorsi a erector spinae) a pa\u017e\u00ed (biceps a triceps), co\u017e pom\u016f\u017ee zlep\u0161it celkov\u00e9 dr\u017een\u00ed t\u011bla, proto\u017ee kliky stabilizuj\u00ed a posiluje va\u0161e j\u00e1dro.<\/p>\n<p>Je d\u016fle\u017eit\u00e9 pos\u00edlit dr\u017een\u00ed t\u011bla, chcete-li zlep\u0161it sv\u00e9 d\u00fdch\u00e1n\u00ed a vyhnout se d\u00fdchac\u00edm pot\u00ed\u017e\u00edm, bolestem hlavy, svalov\u00e9 \u00fanav\u011b, n\u00edzk\u00e9 energii a dokonce i bolestem zad.<\/p>\n<p>\u0160patn\u00e9 dr\u017een\u00ed t\u011bla m\u016f\u017ee b\u00fdt \u0161kodliv\u00e9 pro v\u00e1\u0161 tr\u00e9ninkov\u00fd re\u017eim a zdrav\u00ed, proto\u017ee jste vystaveni v\u011bt\u0161\u00edmu riziku zran\u011bn\u00ed.<\/p>\n<h3>#6. Kliky pom\u00e1haj\u00ed budovat siln\u00e9 kosti<\/h3>\n<p>Pomoc\u00ed cvi\u010debn\u00edch klik\u016f m\u016f\u017eete vybudovat s\u00edlu sv\u00fdch kost\u00ed a sn\u00ed\u017eit riziko osteopor\u00f3zy a zlomenin b\u011bhem tohoto procesu, proto\u017ee kliky jsou cviky s odporem a z\u00e1t\u011b\u017e\u00ed, kter\u00e9 pom\u00e1haj\u00ed pos\u00edlit va\u0161e kosti.<\/p>\n<h3>#7. Zlep\u0161ete sv\u00e9 zdrav\u00ed srdce pomoc\u00ed klik\u016f<\/h3>\n<p>Sv\u00e9 srdce m\u016f\u017eete zlep\u0161it pravideln\u00fdm cvi\u010den\u00edm, kter\u00e9 zahrnuje kliky.<\/p>\n<p>Stoj\u00ed za zm\u00ednku, \u017ee srde\u010dn\u00ed onemocn\u011bn\u00ed je v USA hodnoceno jako hlavn\u00ed p\u0159\u00ed\u010dina \u00famrtnosti, ale m\u016f\u017eete se vyhnout tomu, abyste byli statistikou s dobr\u00fdm silov\u00fdm tr\u00e9ninkem a kardio re\u017eimem, kter\u00fd zahrnuje v\u00fdb\u011br variant kliky.<\/p>\n<h2>Push-up varianty, kter\u00e9 si m\u016f\u017eete doma vyzkou\u0161et je\u0161t\u011b dnes<\/h2>\n<p>V\u011bd\u011bli jste, \u017ee existuj\u00ed r\u016fzn\u00e9 varianty klik\u016f? Mnoho lid\u00ed mo\u017en\u00e1 zn\u00e1 tradi\u010dn\u00ed kliky, ale existuj\u00ed r\u016fzn\u00e9 varianty tohoto cvi\u010den\u00ed s odporem a z\u00e1t\u011b\u017e\u00ed, kter\u00e9 v\u00e1m pomohou stabilizovat a pos\u00edlit va\u0161e j\u00e1dro a z\u00e1rove\u0148 vybudovat svalov\u00e9 skupiny pa\u017e\u00ed, zad, hrudn\u00edku, ramen, b\u0159icha, a boky.<\/p>\n<p>Zde je p\u011bt variant tr\u00e9ninku push-up, kter\u00e9 m\u016f\u017eete dnes vyzkou\u0161et doma.<\/p>\n<h3>#1. Kliky s odporov\u00fdm p\u00e1sem<\/h3>\n<p>S kliky s odporov\u00fdm p\u00e1sem pos\u00edl\u00edte sv\u00e9 j\u00e1dro a z\u00e1rove\u0148 se zam\u011b\u0159\u00edte na svalov\u00e9 skupiny pa\u017e\u00ed, zad a hrudn\u00edku.<\/p>\n<p>K proveden\u00ed cviku push-up s odporov\u00fdm p\u00e1sem budete pot\u0159ebovat pouze odporov\u00fd p\u00e1s, podlo\u017eku na cvi\u010den\u00ed a dostatek prostoru. Pro spr\u00e1vnou formu a proveden\u00ed postupujte podle n\u00e1sleduj\u00edc\u00edch krok\u016f:<\/p>\n<p><strong>Krok #1<\/strong>: Obto\u010dte odporov\u00fd p\u00e1s kolem zad a t\u011bsn\u011b pod podpa\u017e\u00ed. Chcete-li p\u00e1sek ut\u00e1hnout, ovi\u0148te jej kolem rukou, i kdy\u017e dr\u017e\u00edte rukojeti.<\/p>\n<p><strong>Krok #2:<\/strong> Um\u00edst\u011bte rukojeti na podlahu, kdy\u017e si kle\u010d\u00edte na zem. Pot\u00e9 nat\u00e1hn\u011bte nohy, abyste vytvo\u0159ili pozici prkna.<\/p>\n<p><strong>Krok #3<\/strong>: Udr\u017eujte pozici prkna a postupn\u011b sni\u017eujte hrudn\u00edk k podlaze. Zat\u00edmco jste st\u00e1le v pozici prkna, zatla\u010dte rukama z podlahy, dokud nebudou dob\u0159e nata\u017een\u00e9 z podlahy.<\/p>\n<p><strong>Krok #4<\/strong>: Toto cvi\u010den\u00ed opakujte tolikr\u00e1t, kolikr\u00e1t m\u016f\u017eete.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3105\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Resistance-Band-Push-Ups.jpg\" alt=\"\" width=\"751\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Resistance-Band-Push-Ups.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Resistance-Band-Push-Ups-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Resistance-Band-Push-Ups-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Resistance-Band-Push-Ups-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Resistance-Band-Push-Ups-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Resistance-Band-Push-Ups-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Resistance-Band-Push-Ups-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Resistance-Band-Push-Ups-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Resistance-Band-Push-Ups-265x149.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Resistance-Band-Push-Ups-531x298.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Resistance-Band-Push-Ups-608x341.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h3>#2. 30 sekund push-up<\/h3>\n<p>30sekundov\u00fd push-up je tradi\u010dn\u011bj\u0161\u00ed typ push-up s jedin\u00fdm rozd\u00edlem v aplikaci.<\/p>\n<p>30sekundov\u00fd shyb se prov\u00e1d\u00ed stabiln\u00edm, ale rychl\u00fdm tempem b\u011bhem p\u016fl minuty nebo 30 sekund.<\/p>\n<h3>#3. Shyby naklon\u011bn\u00ed\/odklonu<\/h3>\n<p>Dal\u0161\u00ed push-up variantou, kterou m\u016f\u017eete prov\u00e1d\u011bt doma, je incline push-up. Chcete-li prov\u00e9st toto cvi\u010den\u00ed klik\u016f, budete muset postupovat podle t\u011bchto krok\u016f;<\/p>\n<p><strong>Krok #1<\/strong>: Kdy\u017e stoj\u00edte p\u0159ed lavic\u00ed nebo boxem, ohn\u011bte se nebo si d\u0159epn\u011bte a pot\u00e9 polo\u017ete ruce na lavici nebo box na \u0161\u00ed\u0159ku ramen s prsty sm\u011b\u0159uj\u00edc\u00edmi dop\u0159edu.<\/p>\n<p><strong>Krok #2<\/strong>: Zaujm\u011bte pozici prkna se stabiln\u00edm j\u00e1drem a hlavou zarovnanou se z\u00e1dy a p\u00e1te\u0159\u00ed. Ne\u017e za\u010dnete s kliky, ujist\u011bte se, \u017ee m\u00e1te spodn\u00ed \u010d\u00e1st zad rovn\u00e1 a neprohnut\u00e1.<\/p>\n<p>D\u00edvejte se p\u0159\u00edmo p\u0159ed sebe m\u00edsto toho, abyste se d\u00edvali dol\u016f na lavici nebo krabici. Pohled dop\u0159edu m\u016f\u017ee tak\u00e9 pomoci narovnat va\u0161e t\u011blo.<\/p>\n<p><strong>Krok #3<\/strong>: Postupn\u011b sni\u017eujte hrudn\u00edk k lavici nebo boxu a k tomu budete muset oh\u00fdbat ruce. Abyste se dostali zp\u011bt, budete muset narovnat ruce.<\/p>\n<p><strong>Krok #4<\/strong>: Pro za\u010d\u00e1tek m\u016f\u017eete prov\u00e9st 3 sady po 10 opakov\u00e1n\u00edch tohoto kliku. Postupem \u010dasu m\u016f\u017eete zv\u00fd\u0161it po\u010det opakov\u00e1n\u00ed, a\u017e budete s prov\u00e1d\u011bn\u00edm tohoto klikov\u00e9ho cvi\u010den\u00ed pohodln\u011bj\u0161\u00ed.<\/p>\n<p>S poklesem kliky um\u00edst\u00edte horn\u00ed \u010d\u00e1st t\u011bla tak, aby byla n\u00ed\u017ee ne\u017e ostatn\u00ed \u010d\u00e1sti t\u011bla. Vyu\u017eijte lavici nebo box, kter\u00fd jste pou\u017e\u00edvali pro sv\u00e9 \u0161ikm\u00e9 kliky, ale tentokr\u00e1t um\u00edst\u00edte lavici nebo box pod prsty u nohou, i kdy\u017e budete udr\u017eovat pozici prkna. Klesaj\u00edc\u00ed tlak se zam\u011b\u0159uje na va\u0161e pa\u017ee, hrudn\u00edk, ramena a j\u00e1dro.<\/p>\n<h3>#4. Archer kliky<\/h3>\n<p>Cvi\u010den\u00ed Archer push-up je pro pokro\u010dil\u00e9 kulturisty a zam\u011b\u0159uje se na triceps, p\u0159edn\u00ed deltoidy a prsn\u00ed svaly. Toto cvi\u010den\u00ed m\u016f\u017eete prov\u00e1d\u011bt doma nebo v t\u011blocvi\u010dn\u011b pomoc\u00ed medicinbalu. Archer kliky m\u016f\u017eete d\u011blat ve \u010dty\u0159ech kroc\u00edch.<\/p>\n<p><strong>Krok #1<\/strong>: Zaujm\u011bte pozici prkna tak, \u017ee budete udr\u017eovat pevn\u00e9 j\u00e1dro s narovnan\u00fdm t\u011blem od hlavy dol\u016f k chodidl\u016fm.<\/p>\n<p>Jednu ruku dr\u017ete na medicinbalu a asi 1,5 a\u017e 2kr\u00e1t na \u0161\u00ed\u0159ku ramen od druh\u00e9 ruky s prsty nam\u00ed\u0159en\u00fdmi do strany, zat\u00edmco ruce a lokty jsou p\u0159i prov\u00e1d\u011bn\u00ed kliku m\u00edrn\u011b pokr\u010den\u00e9. Tak\u00e9 se ujist\u011bte, \u017ee jsou va\u0161e h\u00fd\u017e\u010fov\u00e9 svaly napnut\u00e9, zat\u00edmco va\u0161e j\u00e1dro z\u016fst\u00e1v\u00e1 siln\u00e9 a stabiln\u00ed.<\/p>\n<p><strong>Krok #2<\/strong>: D\u00e1le, vyhn\u011bte se k\u00fdv\u00e1n\u00ed lopatek tlakem od zem\u011b.<\/p>\n<p><strong>Krok #3<\/strong>: Pot\u00e9 mus\u00edte sn\u00ed\u017eit hrudn\u00edk k podlaze, i kdy\u017e budete klouzat t\u011blem sm\u011brem k ohnut\u00e9 pa\u017ei a v optim\u00e1ln\u00edm rozsahu pohybu.<\/p>\n<p>D\u011blejte to, dokud nebude v\u00e1\u0161 hrudn\u00edk jen p\u00e1r centimetr\u016f od podlahy nebo dokud va\u0161e ramena nedos\u00e1hnou hloubky lokt\u016f.<\/p>\n<p><strong>Krok #4<\/strong>: Cvi\u010den\u00ed byste pak m\u011bli obr\u00e1tit, ne\u017e se vr\u00e1t\u00edte do stwrtingov\u00e9 pozice a znovu zopakujete kliky.<\/p>\n<p>Ujist\u011bte se, \u017ee udr\u017eujete stabiln\u00ed pozici a ujist\u011bte se, \u017ee va\u0161e ramena nejsou zaoblen\u00e1 nebo zvednut\u00e1.<\/p>\n<p>Ujist\u011bte se, \u017ee va\u0161e hlava je rovn\u00e1 a va\u0161e z\u00e1da nejsou klenut\u00e1 nebo zaoblen\u00e1, zat\u00edmco va\u0161e boky jsou stabiln\u00ed a nejsou \u0161pi\u010dat\u00e9 nebo prohnut\u00e9.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3106\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Archer-Push-Ups.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Archer-Push-Ups.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Archer-Push-Ups-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Archer-Push-Ups-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Archer-Push-Ups-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Archer-Push-Ups-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Archer-Push-Ups-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Archer-Push-Ups-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Archer-Push-Ups-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Archer-Push-Ups-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Archer-Push-Ups-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Archer-Push-Ups-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>#5. Kliky Planche<\/h3>\n<p>Shyby Planche jsou tak\u00e9 cvi\u010den\u00edm pro pokro\u010dil\u00e9 kulturisty. T\u00edmto cvi\u010den\u00edm se zam\u011b\u0159\u00edte na svaly pa\u017e\u00ed a j\u00e1dra, kdy\u017e zvednete nohy z podlahy.<\/p>\n<p>Pokud prov\u00e1d\u00edte tento odporov\u00fd a z\u00e1t\u011b\u017eov\u00fd cvik poprv\u00e9, m\u011bli byste vyzkou\u0161et 2 a\u017e 5 s\u00e9ri\u00ed skl\u00e1daj\u00edc\u00edch se ze 3 a\u017e 8 opakov\u00e1n\u00ed na s\u00e9rii.<\/p>\n<p>P\u0159i prov\u00e1d\u011bn\u00ed planche push-upu si mus\u00edte neust\u00e1le udr\u017eovat spr\u00e1vnou formu, tak\u017ee po\u010det s\u00e9ri\u00ed a opakov\u00e1n\u00ed, kter\u00e9 se rozhodnete ud\u011blat, by m\u011bl b\u00fdt zalo\u017een na va\u0161\u00ed schopnosti udr\u017eet si spr\u00e1vnou formu.<br \/>\nChcete-li prov\u00e9st tuto variantu push-up pokro\u010dil\u00e9 \u00farovn\u011b, postupujte podle n\u00e1sleduj\u00edc\u00edch krok\u016f.<\/p>\n<p><strong>Krok #1<\/strong>: Dosta\u0148te se na v\u0161echny \u010dty\u0159i s koleny i prsty na nohou v p\u0159\u00edm\u00e9m kontaktu se zem\u00ed. Ujist\u011bte se, \u017ee va\u0161e ruce jsou m\u00edrn\u011b v \u0161ir\u0161\u00edm \u00fahlu k va\u0161im ramen\u016fm, zat\u00edmco va\u0161e ruce jsou odvr\u00e1cen\u00e9 od t\u011bla a oto\u010den\u00e9 sm\u011brem ven.<\/p>\n<p><strong>Krok #2<\/strong>: Abyste mohli zapojit laty, va\u0161e ruce mus\u00ed sev\u0159\u00edt podlahu, zat\u00edmco va\u0161e ramena jsou oto\u010den\u00e1 ven.<\/p>\n<p><strong>Krok #3<\/strong>: Udr\u017eujte pozici prkna tak, \u017ee narovn\u00e1te nohy a zvednete kolena z podlahy.<\/p>\n<p><strong>Krok #4:<\/strong> Zapojte sv\u00e9 j\u00e1dro a p\u0159itom stiskn\u011bte nohy k sob\u011b a ut\u00e1hn\u011bte boky a ramena.<\/p>\n<p><strong>Krok #5<\/strong>: Pokuste se tla\u010dit sv\u00e9 t\u011blo dop\u0159edu prsty na nohou a p\u0159itom ma\u010dkejte h\u00fd\u017e\u010fov\u00e9 svaly a \u010dty\u0159kolky, zat\u00edmco zaujmete pozici push-up. P\u0159i pohybu horn\u00ed \u010d\u00e1sti t\u011bla dop\u0159edu tak\u00e9 stla\u010dte ob\u011b ramena a hrudn\u00edk.<\/p>\n<p><strong>Krok #6<\/strong>: Udr\u017eujte nap\u011bt\u00ed cel\u00e9ho t\u011bla, kdy\u017e zapojujete j\u00e1dro a zvednete nohy z podlahy. B\u011bhem cel\u00e9ho pohybu zat\u00e1hn\u011bte bradu, zat\u00edmco pa\u017ee m\u00e1te rovn\u00e9 a ramena p\u0159ed rukama.<\/p>\n<p>Tak\u00e9 udr\u017eujte sv\u00e9 t\u011blo narovnan\u00e9 p\u0159\u00edmo od hlavy k chodidl\u016fm a uv\u011bdomte si, \u017ee toto by m\u011bla b\u00fdt pozice, kterou byste m\u011bli udr\u017eovat na za\u010d\u00e1tku ka\u017ed\u00e9ho opakov\u00e1n\u00ed.<\/p>\n<p><strong>Krok #7<\/strong>: Kdy\u017e dr\u017e\u00edte t\u011blo v rovnov\u00e1ze rukama a nohy m\u00e1te nad podlahou, ohn\u011bte lokty, abyste dostali hrudn\u00edk k dlan\u00edm. Kdy\u017e se spust\u00edte na podlahu, zat\u00e1hnete lopatky.<\/p>\n<p><strong>Krok #8<\/strong>: Sni\u017eujte se k podlaze, dokud va\u0161e lokty nebudou v \u00fahlu 45 stup\u0148\u016f k t\u011blu, zat\u00edmco z\u00e1da a nadlokt\u00ed budou ve stejn\u00e9 \u00farovni.<\/p>\n<p><strong>Krok #9<\/strong>: Zatla\u010dte nahoru nap\u0159\u00edmen\u00edm lokt\u016f a stla\u010den\u00edm hrudn\u00edku. Kdy\u017e budete tla\u010dit a\u017e na vrchol pohybu, va\u0161e lopatky se prodlou\u017e\u00ed.<\/p>\n<p><strong>Krok #10:<\/strong> Pot\u00e9 dokon\u010d\u00edte sv\u016fj pohyb, kdy\u017e stisknete triceps a hrudn\u00edk.<\/p>\n<p><strong>Krok #11<\/strong>: Tento cvik s klik\u00e1n\u00edm na planche pak m\u016f\u017eete opakovat tolik opakov\u00e1n\u00ed, kolik zvl\u00e1dnete.<\/p>\n<h3>Tipy pro dokonal\u00e9 cvi\u010den\u00ed push-up<\/h3>\n<ul>\n<li>Ujist\u011bte se, \u017ee va\u0161e j\u00e1dro je zapojeno, kdykoli cvi\u010d\u00edte kliky. Pokud to ud\u011bl\u00e1te, m\u016f\u017eete se vyhnout prohnut\u00ed zad a poklesnut\u00ed bok\u016f.<\/li>\n<li>Ujist\u011bte se, \u017ee m\u00e1te hlavu, krk a ramena napjat\u00e9 a spr\u00e1vn\u011b zarovnan\u00e9 s va\u0161\u00ed p\u00e1te\u0159\u00ed.<\/li>\n<li>P\u0159i prov\u00e1d\u011bn\u00ed klik\u016f se vyvarujte zadr\u017eov\u00e1n\u00ed dechu. Ujist\u011bte se, \u017ee udr\u017eujete ust\u00e1len\u00fd dechov\u00fd vzorec, kdy se nadechujete, kdy\u017e se spou\u0161t\u00edte p\u0159i kliku, a vydechujete, kdy\u017e se zved\u00e1te.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3108\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Tips-for-a-Perfect-Push-up-Workout-1.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Tips-for-a-Perfect-Push-up-Workout-1.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Tips-for-a-Perfect-Push-up-Workout-1-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Tips-for-a-Perfect-Push-up-Workout-1-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Tips-for-a-Perfect-Push-up-Workout-1-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Tips-for-a-Perfect-Push-up-Workout-1-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Tips-for-a-Perfect-Push-up-Workout-1-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Tips-for-a-Perfect-Push-up-Workout-1-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Tips-for-a-Perfect-Push-up-Workout-1-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Tips-for-a-Perfect-Push-up-Workout-1-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Tips-for-a-Perfect-Push-up-Workout-1-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Tips-for-a-Perfect-Push-up-Workout-1-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3>Z\u00e1v\u011br<\/h3>\n<p>Kliky jsou skv\u011bl\u00fdm cvi\u010den\u00edm s odporem a z\u00e1t\u011b\u017e\u00ed pro tr\u00e9nink svalov\u00fdch skupin pa\u017e\u00ed, ramen, hrudn\u00edku, zad, b\u0159icha a bok\u016f.<\/p>\n<p>M\u016f\u017eete tak\u00e9 pos\u00edlit a stabilizovat sv\u00e9 j\u00e1dro, co\u017e v\u00e1m pom\u016f\u017ee vyhnout se zran\u011bn\u00edm b\u011bhem va\u0161eho programu silov\u00e9ho tr\u00e9ninku, kdy\u017e mus\u00edte <a href=\"https:\/\/anabolic-coach.com\/cs\/7-duvodu-proc-byste-se-meli-venovat-zvedani-tezkych-veci\/\" target=\"_blank\" rel=\"noopener\">zvedat z\u00e1va\u017e\u00ed<\/a>.<\/p>\n<p>Nakonec byste m\u011bli v\u017edy db\u00e1t na udr\u017eov\u00e1n\u00ed spr\u00e1vn\u00e9 formy b\u011bhem v\u0161ech va\u0161ich klik\u016f, t\u00edmto zp\u016fsobem budete optimalizovat sv\u00e9 tr\u00e9ninkov\u00e9 zisky a vyhnete se p\u0159itom zran\u011bn\u00edm.<\/p>","protected":false},"excerpt":{"rendered":"<p>Pokud hled\u00e1te jeden odporov\u00fd tr\u00e9nink, kter\u00fd m\u016f\u017eete cvi\u010dit doma, abyste si vybudovali s\u00edlu kostern\u00edho svalstva, ani\u017e byste se museli obt\u011b\u017eovat po\u0159izov\u00e1n\u00edm cvi\u010debn\u00edho vybaven\u00ed, pak nehledejte nic jin\u00e9ho ne\u017e kliky. Ale va\u0161e cvi\u010debn\u00ed rutina s kliky nemus\u00ed b\u00fdt nudn\u00e1 a d\u0159ina s tradi\u010dn\u00edmi kliky, ve skute\u010dnosti m\u016f\u017eete svou [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/obmenujte-sve-kliky-pro-optimalni-zisky\/\">V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":3206,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-3102","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vary Your Push-Ups for Optimal Gains - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Maximize gains by diversifying your push-ups. Explore variations for optimal strength and muscle development in your fitness routine.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anabolic-coach.com\/cs\/obmenujte-sve-kliky-pro-optimalni-zisky\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vary Your Push-Ups for Optimal Gains - Anabolic Coach\" \/>\n<meta property=\"og:description\" content=\"Maximize gains by diversifying your push-ups. Explore variations for optimal strength and muscle development in your fitness routine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/anabolic-coach.com\/cs\/obmenujte-sve-kliky-pro-optimalni-zisky\/\" \/>\n<meta property=\"og:site_name\" content=\"Anabolic Coach\" \/>\n<meta property=\"article:published_time\" content=\"2023-12-04T10:23:33+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-02T02:25:47+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/AC-blog-push-ups-for-optimal-gains.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"420\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jayne Scott Coaching\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/anabolic-coach.com\/vary-your-push-ups-for-optimal-gains\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/anabolic-coach.com\/vary-your-push-ups-for-optimal-gains\/\"},\"author\":{\"name\":\"Jayne Scott Coaching\",\"@id\":\"https:\/\/anabolic-coach.com\/#\/schema\/person\/ff07bf0a20acfc26a2a862aaed61de1a\"},\"headline\":\"Vary Your Push-Ups for Optimal Gains\",\"datePublished\":\"2023-12-04T10:23:33+00:00\",\"dateModified\":\"2024-05-02T02:25:47+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/anabolic-coach.com\/vary-your-push-ups-for-optimal-gains\/\"},\"wordCount\":1955,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/anabolic-coach.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/anabolic-coach.com\/vary-your-push-ups-for-optimal-gains\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/AC-blog-push-ups-for-optimal-gains.jpg\",\"articleSection\":[\"Training\"],\"inLanguage\":\"cs\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/anabolic-coach.com\/vary-your-push-ups-for-optimal-gains\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/anabolic-coach.com\/vary-your-push-ups-for-optimal-gains\/\",\"url\":\"https:\/\/anabolic-coach.com\/vary-your-push-ups-for-optimal-gains\/\",\"name\":\"Vary Your Push-Ups for Optimal Gains - Anabolic Coach\",\"isPartOf\":{\"@id\":\"https:\/\/anabolic-coach.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/anabolic-coach.com\/vary-your-push-ups-for-optimal-gains\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/anabolic-coach.com\/vary-your-push-ups-for-optimal-gains\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/AC-blog-push-ups-for-optimal-gains.jpg\",\"datePublished\":\"2023-12-04T10:23:33+00:00\",\"dateModified\":\"2024-05-02T02:25:47+00:00\",\"description\":\"Maximize gains by diversifying your push-ups. Explore variations for optimal strength and muscle development in your fitness routine.\",\"breadcrumb\":{\"@id\":\"https:\/\/anabolic-coach.com\/vary-your-push-ups-for-optimal-gains\/#breadcrumb\"},\"inLanguage\":\"cs\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/anabolic-coach.com\/vary-your-push-ups-for-optimal-gains\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"cs\",\"@id\":\"https:\/\/anabolic-coach.com\/vary-your-push-ups-for-optimal-gains\/#primaryimage\",\"url\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/AC-blog-push-ups-for-optimal-gains.jpg\",\"contentUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/AC-blog-push-ups-for-optimal-gains.jpg\",\"width\":750,\"height\":420},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/anabolic-coach.com\/vary-your-push-ups-for-optimal-gains\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/anabolic-coach.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Vary Your Push-Ups for Optimal Gains\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/anabolic-coach.com\/#website\",\"url\":\"https:\/\/anabolic-coach.com\/\",\"name\":\"Anabolic Coach\",\"description\":\"Grow Stronger\",\"publisher\":{\"@id\":\"https:\/\/anabolic-coach.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/anabolic-coach.com\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"cs\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/anabolic-coach.com\/#organization\",\"name\":\"Anabolic Coach\",\"url\":\"https:\/\/anabolic-coach.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"cs\",\"@id\":\"https:\/\/anabolic-coach.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2021\/08\/logo-v1.png\",\"contentUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2021\/08\/logo-v1.png\",\"width\":637,\"height\":138,\"caption\":\"Anabolic Coach\"},\"image\":{\"@id\":\"https:\/\/anabolic-coach.com\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/anabolic-coach.com\/#\/schema\/person\/ff07bf0a20acfc26a2a862aaed61de1a\",\"name\":\"Jayne Scott Coaching\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"cs\",\"@id\":\"https:\/\/anabolic-coach.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/01\/jaynescott-110x110.png\",\"contentUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/01\/jaynescott-110x110.png\",\"caption\":\"Jayne Scott Coaching\"},\"sameAs\":[\"https:\/\/anabolic-coach.com\/\"]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Vary Your Push-Ups for Optimal Gains - Anabolic Coach","description":"Maximize gains by diversifying your push-ups. Explore variations for optimal strength and muscle development in your fitness routine.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/anabolic-coach.com\/cs\/obmenujte-sve-kliky-pro-optimalni-zisky\/","og_locale":"cs_CZ","og_type":"article","og_title":"Vary Your Push-Ups for Optimal Gains - Anabolic Coach","og_description":"Maximize gains by diversifying your push-ups. Explore variations for optimal strength and muscle development in your fitness routine.","og_url":"https:\/\/anabolic-coach.com\/cs\/obmenujte-sve-kliky-pro-optimalni-zisky\/","og_site_name":"Anabolic Coach","article_published_time":"2023-12-04T10:23:33+00:00","article_modified_time":"2024-05-02T02:25:47+00:00","og_image":[{"width":750,"height":420,"url":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/AC-blog-push-ups-for-optimal-gains.jpg","type":"image\/jpeg"}],"author":"Jayne Scott Coaching","twitter_card":"summary_large_image","schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/anabolic-coach.com\/vary-your-push-ups-for-optimal-gains\/#article","isPartOf":{"@id":"https:\/\/anabolic-coach.com\/vary-your-push-ups-for-optimal-gains\/"},"author":{"name":"Jayne Scott Coaching","@id":"https:\/\/anabolic-coach.com\/#\/schema\/person\/ff07bf0a20acfc26a2a862aaed61de1a"},"headline":"Vary Your Push-Ups for Optimal Gains","datePublished":"2023-12-04T10:23:33+00:00","dateModified":"2024-05-02T02:25:47+00:00","mainEntityOfPage":{"@id":"https:\/\/anabolic-coach.com\/vary-your-push-ups-for-optimal-gains\/"},"wordCount":1955,"commentCount":0,"publisher":{"@id":"https:\/\/anabolic-coach.com\/#organization"},"image":{"@id":"https:\/\/anabolic-coach.com\/vary-your-push-ups-for-optimal-gains\/#primaryimage"},"thumbnailUrl":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/AC-blog-push-ups-for-optimal-gains.jpg","articleSection":["Training"],"inLanguage":"cs","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/anabolic-coach.com\/vary-your-push-ups-for-optimal-gains\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/anabolic-coach.com\/vary-your-push-ups-for-optimal-gains\/","url":"https:\/\/anabolic-coach.com\/vary-your-push-ups-for-optimal-gains\/","name":"Vary Your Push-Ups for Optimal Gains - Anabolic Coach","isPartOf":{"@id":"https:\/\/anabolic-coach.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/anabolic-coach.com\/vary-your-push-ups-for-optimal-gains\/#primaryimage"},"image":{"@id":"https:\/\/anabolic-coach.com\/vary-your-push-ups-for-optimal-gains\/#primaryimage"},"thumbnailUrl":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/AC-blog-push-ups-for-optimal-gains.jpg","datePublished":"2023-12-04T10:23:33+00:00","dateModified":"2024-05-02T02:25:47+00:00","description":"Maximize gains by diversifying your push-ups. Explore variations for optimal strength and muscle development in your fitness routine.","breadcrumb":{"@id":"https:\/\/anabolic-coach.com\/vary-your-push-ups-for-optimal-gains\/#breadcrumb"},"inLanguage":"cs","potentialAction":[{"@type":"ReadAction","target":["https:\/\/anabolic-coach.com\/vary-your-push-ups-for-optimal-gains\/"]}]},{"@type":"ImageObject","inLanguage":"cs","@id":"https:\/\/anabolic-coach.com\/vary-your-push-ups-for-optimal-gains\/#primaryimage","url":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/AC-blog-push-ups-for-optimal-gains.jpg","contentUrl":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/AC-blog-push-ups-for-optimal-gains.jpg","width":750,"height":420},{"@type":"BreadcrumbList","@id":"https:\/\/anabolic-coach.com\/vary-your-push-ups-for-optimal-gains\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/anabolic-coach.com\/"},{"@type":"ListItem","position":2,"name":"Vary Your Push-Ups for Optimal Gains"}]},{"@type":"WebSite","@id":"https:\/\/anabolic-coach.com\/#website","url":"https:\/\/anabolic-coach.com\/","name":"Anabolic Coach","description":"Grow Stronger","publisher":{"@id":"https:\/\/anabolic-coach.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/anabolic-coach.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"cs"},{"@type":"Organization","@id":"https:\/\/anabolic-coach.com\/#organization","name":"Anabolic Coach","url":"https:\/\/anabolic-coach.com\/","logo":{"@type":"ImageObject","inLanguage":"cs","@id":"https:\/\/anabolic-coach.com\/#\/schema\/logo\/image\/","url":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2021\/08\/logo-v1.png","contentUrl":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2021\/08\/logo-v1.png","width":637,"height":138,"caption":"Anabolic Coach"},"image":{"@id":"https:\/\/anabolic-coach.com\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/anabolic-coach.com\/#\/schema\/person\/ff07bf0a20acfc26a2a862aaed61de1a","name":"Jayne Scott Coaching","image":{"@type":"ImageObject","inLanguage":"cs","@id":"https:\/\/anabolic-coach.com\/#\/schema\/person\/image\/","url":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/01\/jaynescott-110x110.png","contentUrl":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/01\/jaynescott-110x110.png","caption":"Jayne Scott Coaching"},"sameAs":["https:\/\/anabolic-coach.com\/"]}]}},"_links":{"self":[{"href":"https:\/\/anabolic-coach.com\/cs\/wp-json\/wp\/v2\/posts\/3102","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/anabolic-coach.com\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/anabolic-coach.com\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/anabolic-coach.com\/cs\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/anabolic-coach.com\/cs\/wp-json\/wp\/v2\/comments?post=3102"}],"version-history":[{"count":0,"href":"https:\/\/anabolic-coach.com\/cs\/wp-json\/wp\/v2\/posts\/3102\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/anabolic-coach.com\/cs\/wp-json\/wp\/v2\/media\/3206"}],"wp:attachment":[{"href":"https:\/\/anabolic-coach.com\/cs\/wp-json\/wp\/v2\/media?parent=3102"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/anabolic-coach.com\/cs\/wp-json\/wp\/v2\/categories?post=3102"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/anabolic-coach.com\/cs\/wp-json\/wp\/v2\/tags?post=3102"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}