{"id":3573,"date":"2024-05-13T09:25:59","date_gmt":"2024-05-13T09:25:59","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3573"},"modified":"2026-03-25T15:51:18","modified_gmt":"2026-03-25T15:51:18","slug":"unlocking-strength-and-definition","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/odemykani-sily-a-definice-komplexni-pruvodce-treninkem-nohou-pro-zeny\/","title":{"rendered":"Odemyk\u00e1n\u00ed s\u00edly a definice: Komplexn\u00ed pr\u016fvodce tr\u00e9ninkem nohou pro \u017eeny"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">M\u00e1te ku\u0159ec\u00ed steh\u00fdnka?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tr\u00e1p\u00ed v\u00e1s, \u017ee tr\u00e1v\u00edte v\u00edce \u010dasu tr\u00e9ninkem jin\u00fdch parti\u00ed t\u011bla a m\u00e9n\u011b \u010dasu nohou?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Chcete se dozv\u011bd\u011bt o cvic\u00edch na posilov\u00e1n\u00ed nohou, kter\u00e9 v\u00e1m zanechaj\u00ed nohy pevn\u00e9 a siln\u00e9?<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Va\u0161e nohy v\u00e1m poskytuj\u00ed rovnov\u00e1hu a kontrolu pot\u0159ebnou k proveden\u00ed jak\u00e9hokoli cviku. Bez siln\u00fdch a dob\u0159e tvarovan\u00fdch nohou tedy m\u016f\u017ee b\u00fdt obt\u00ed\u017en\u00e9 udr\u017eovat spr\u00e1vnou formu, zejm\u00e9na p\u0159i silov\u00e9m tr\u00e9ninku. To m\u016f\u017ee v\u00e9st k v\u011bt\u0161\u00edmu po\u010dtu incident\u016f a nehod vedouc\u00edch ke zran\u011bn\u00edm. Nebojte se, proto\u017ee v t\u00e9to p\u0159\u00edru\u010dce se nau\u010d\u00edte, jak prov\u00e1d\u011bt deset (10) popul\u00e1rn\u00edch cvik\u016f. <\/span><a href=\"https:\/\/anabolic-coach.com\/cs\/telesne-hmotnosti-cviceni-pro-zeny\/\"><span style=\"font-weight: 400;\">cviky na posilov\u00e1n\u00ed nohou pro \u017eeny<\/span><\/a><span style=\"font-weight: 400;\"> Chcete-li zv\u011bt\u0161it objem nohou, zlep\u0161ete si rovnov\u00e1hu, obratnost, kontrolu a koordinaci pro celkov\u00fd p\u0159\u00ednos pro va\u0161i kondici.<\/span><\/p>\n<p><iframe title=\"P\u0159ehr\u00e1va\u010d videa YouTube\" src=\"https:\/\/www.youtube.com\/embed\/De0A4LcH9Kc?si=KOYDnkiKWj6PdIAH\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><b>Deset (10) obl\u00edben\u00fdch cvik\u016f na nohy pro \u017eeny, kter\u00e9 byste m\u011bli vyzkou\u0161et<\/b><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Deset (10) obl\u00edben\u00fdch cvik\u016f na nohy pro \u017eeny, kter\u00e9 jsou uvedeny n\u00ed\u017ee, m\u016f\u017ee prov\u00e1d\u011bt kdokoli bez ohledu na \u00farove\u0148 fyzick\u00e9 zdatnosti, a\u0165 u\u017e je za\u010d\u00e1te\u010dn\u00edk, m\u00edrn\u011b pokro\u010dil\u00fd nebo pokro\u010dil\u00fd.<\/span><\/p>\n<h2><\/h2>\n<p><b>D\u0159epy<\/b><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Pokud existuje jeden cvik na posilov\u00e1n\u00ed nohou, kter\u00fd by dnes m\u011bly vyzkou\u0161et v\u0161echny \u017eeny, jsou to d\u0159epy. D\u0159epy jsou tak skv\u011bl\u00e9 d\u00edky tomu, \u017ee se jedn\u00e1 o komplexn\u00ed cvik, kter\u00fd m\u016f\u017eete prov\u00e1d\u011bt, pokud chcete zam\u011b\u0159it na r\u016fzn\u00e9 svalov\u00e9 skupiny doln\u00ed \u010d\u00e1sti t\u011bla, jako jsou h\u00fd\u017e\u010fov\u00e9 svaly, hamstringy, \u010dty\u0159hlav\u00fd sval a l\u00fdtkov\u00e9 svaly.\u00a0\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Pro proveden\u00ed spr\u00e1vn\u00e9ho d\u0159epu mus\u00edte zaujmout postoj s nohama p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159ku ramen a prsty m\u00edrn\u011b vyto\u010den\u00fdmi ven.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">D\u00e1le mus\u00edte zapojit st\u0159ed t\u011bla, zat\u00edmco m\u00e1te hrudn\u00edk z\u00e1rove\u0148 vystr\u010den\u00fd a zvednut\u00fd. Pot\u00e9 pokr\u010d\u00edte kolena, abyste sn\u00ed\u017eili t\u011blo, zat\u00edmco va\u0161e boky se zdaj\u00ed b\u00fdt zatla\u010den\u00e9 dozadu, jako byste se pokou\u0161eli sednout si na \u017eidli.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Nyn\u00ed byste m\u011bli j\u00edt dol\u016f se stehny rovnob\u011b\u017en\u011b s podlahou, zat\u00edmco kolena se zdaj\u00ed b\u00fdt p\u0159es \u0161pi\u010dky prst\u016f u nohou.\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Abyste se vr\u00e1tili do v\u00fdchoz\u00ed pozice, mus\u00edte se tla\u010dit cel\u00fdmi patami a p\u0159i tom z\u00e1rove\u0148 stahovat h\u00fd\u017e\u010fov\u00e9 svaly v horn\u00ed \u010d\u00e1sti v\u00fdchoz\u00ed pozice.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">M\u011bli byste vyzkou\u0161et 3 s\u00e9rie skl\u00e1daj\u00edc\u00ed se z 8-12 opakov\u00e1n\u00ed a odtud postupovat, jakmile zdokonal\u00edte techniku a l\u00e9pe si zvyknete na tr\u00e9nink nohou.<\/span><\/p>\n<h2><\/h2>\n<p><b>V\u00fdpady<\/b><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Pokud se chcete zam\u011b\u0159it na h\u00fd\u017e\u010fov\u00e9 svaly, hamstringy a \u010dty\u0159hlav\u00fd sval stehen a z\u00e1rove\u0148 pos\u00edlit ob\u011b nohy <\/span><a href=\"https:\/\/educatefitness.co.uk\/weightlifting-for-women-unlocking-strength-and-confidence\/\"><span style=\"font-weight: 400;\">s\u00edla<\/span><\/a><span style=\"font-weight: 400;\"> a rovnov\u00e1hu, pak jsou v\u00fdpady tr\u00e9ninkem na jednu nohu, bez kter\u00e9ho se v\u00e1\u0161 program neobejde.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Toto cvi\u010den\u00ed nohou za\u010d\u00edn\u00e1 tak, \u017ee ve stoje m\u00e1te chodidla rozkro\u010den\u00e1 na \u0161\u00ed\u0159ku bok\u016f. Pot\u00e9 jednu nohu p\u0159edklo\u0148te a druhou za sebe. Pot\u00e9 spus\u0165te t\u011blo na podlahu, pokr\u010dte kolena o 90 stup\u0148\u016f a koleno p\u0159edn\u00ed nohy je v \u00farovni prst\u016f p\u0159edn\u00ed nohy.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Pot\u00e9 byste se m\u011bli vr\u00e1tit do v\u00fdchoz\u00ed pozice t\u00edm, \u017ee se zatla\u010d\u00edte patou p\u0159edn\u00ed nohy. P\u0159epn\u011bte na druhou nohu a v\u00fdpad opakujte. Zkuste 3 s\u00e9rie po 10\u201312 opakov\u00e1n\u00edch pro ka\u017edou nohu a sledujte, jak se zlep\u0161uje s\u00edla va\u0161ich nohou, rovnov\u00e1ha a svaly.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3576\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/linge.png\" alt=\"\" width=\"751\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/linge.png 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/linge-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/linge-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/linge-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/linge-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/linge-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/linge-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/linge-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/linge-265x149.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/linge-531x298.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/linge-608x341.png 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<p><b>Mrtv\u00fd tah<\/b><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">U mrtv\u00e9ho tahu je va\u0161\u00edm hlavn\u00edm c\u00edlem procvi\u010dit spodn\u00ed \u010d\u00e1st zad, h\u00fd\u017e\u010fov\u00e9 svaly a hamstringy. S t\u00edmto obl\u00edben\u00fdm cvikem na nohy tak\u00e9 zlep\u0161\u00edte stabilitu a s\u00edlu nohou.<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Za\u010dn\u011bte cvik mrtv\u00e9ho tahu tak, \u017ee ve stoje budete m\u00edt nohy rozkro\u010den\u00e9 na \u0161\u00ed\u0159ku bok\u016f. Pro v\u011bt\u0161\u00ed odpor se dr\u017ete \u010dinek nebo \u010dinky. P\u0159i dr\u017een\u00ed zvolen\u00e9 v\u00e1hy se ujist\u011bte, \u017ee pou\u017e\u00edv\u00e1te \u00fachop shora a \u017ee ji dr\u017e\u00edte p\u0159\u00edmo p\u0159ed stehny. Udr\u017eujte st\u0159ed t\u011bla zapojen\u00fd, p\u00e1te\u0159 v neutr\u00e1ln\u00ed poloze a z\u00e1da narovnan\u00e1, zat\u00edmco m\u00edrn\u011b pokr\u010d\u00edte kolena, abyste spustili \u010dinky nebo \u010dinku zav\u011b\u0161en\u00e9 v boc\u00edch na podlahu. Kdy\u017e p\u0159i prov\u00e1d\u011bn\u00ed mrtv\u00e9ho tahu dr\u017e\u00edte preferovanou v\u00e1hu bl\u00edzko t\u011bla, zapojujete h\u00fd\u017e\u010fov\u00e9 svaly a hamstringy, kdy\u017e se vr\u00e1t\u00edte do v\u00fdchoz\u00ed polohy. Vyzkou\u0161ejte 3 s\u00e9rie mrtv\u00fdch tah\u016f s 8\u201310 opakov\u00e1n\u00edmi v ka\u017ed\u00e9 s\u00e9rii.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><b>Step-Ups<\/b><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Jedn\u00e1 se o unilater\u00e1ln\u00ed cvi\u010den\u00ed, jeho\u017e c\u00edlem je pos\u00edlit l\u00fdtka, h\u00fd\u017ed\u011b a hamstringy a z\u00e1rove\u0148 pos\u00edlit koordinaci a rovnov\u00e1hu.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">V\u00fdstupy by se m\u011bly prov\u00e1d\u011bt bu\u010f na pevn\u00e9 plo\u0161in\u011b, jako jsou schody, nebo na pevn\u00e9 lavici. Za\u010dn\u011bte t\u00edm, \u017ee si polo\u017e\u00edte jednu nohu na lavi\u010dku, pot\u00e9 patou zvedejte t\u011blo, dokud se noha nenarovn\u00e1.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Pot\u00e9 se kontrolovan\u011b sni\u017ete dol\u016f s druhou nohou lehce dot\u00fdkaj\u00edc\u00ed se podlahy. Zkuste 3 s\u00e9rie po 10\u201312 opakov\u00e1n\u00edch pro ka\u017edou nohu, kdy\u017e prov\u00e1d\u00edte krok-lehy.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><b>Bulharsk\u00e9 d\u0159epy s rozta\u017een\u00fdma rukama<\/b><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">S bulharsk\u00fdm d\u0159epem na rozkroku se zam\u011b\u0159\u00edte na h\u00fd\u017e\u010fov\u00e9 svaly, hamstringy a \u010dty\u0159hlav\u00fd sval stehenn\u00ed kosti. S bulharsk\u00fdmi d\u0159epy na rozkroku si tak\u00e9 zlep\u0161\u00edte stabilitu a rovnov\u00e1hu.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Na za\u010d\u00e1tek t\u00e9to etapy <\/span><a href=\"https:\/\/www.healthline.com\/health\/fitness\/leg-workout\"><span style=\"font-weight: 400;\">cvi\u010den\u00ed<\/span><\/a><span style=\"font-weight: 400;\"> Postavte se \u010delem v opa\u010dn\u00e9m sm\u011bru z plo\u0161iny nebo lavi\u010dky. Pot\u00e9 si polo\u017ete jednu nohu na plo\u0161inu nebo lavi\u010dku za sebou. Spus\u0165te t\u011blo dol\u016f, jako byste prov\u00e1d\u011bli v\u00fdpad, s kolenem p\u0159edn\u00ed nohy a kotn\u00edkem p\u0159edn\u00ed nohy spr\u00e1vn\u011b zarovnan\u00fdmi, zat\u00edmco koleno zadn\u00ed nohy na plo\u0161in\u011b nebo lavici sm\u011b\u0159uje dol\u016f k podlaze.<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">S p\u0159edn\u00ed nohou a chodidlem op\u0159en\u00fdm o podlahu se zatla\u010dte patou p\u0159edn\u00ed nohy, abyste se vr\u00e1tili do v\u00fdchoz\u00ed pozice. P\u0159i prov\u00e1d\u011bn\u00ed bulharsk\u00fdch d\u0159ep\u016f s rozd\u011blen\u00fdm kladem zkuste 3 s\u00e9rie po 10\u201312 opakov\u00e1n\u00edch pro ka\u017edou nohu.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3578\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/Bulgarian-Split-Squats.png\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/Bulgarian-Split-Squats.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/Bulgarian-Split-Squats-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/Bulgarian-Split-Squats-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/Bulgarian-Split-Squats-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/Bulgarian-Split-Squats-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/Bulgarian-Split-Squats-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/Bulgarian-Split-Squats-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/Bulgarian-Split-Squats-561x315.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/Bulgarian-Split-Squats-265x149.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/Bulgarian-Split-Squats-531x298.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/Bulgarian-Split-Squats-608x341.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<p><b>Rumunsk\u00e9 mrtv\u00e9 tahy<\/b><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">S rumunsk\u00fdmi mrtv\u00fdmi tahy se zam\u011b\u0159\u00edte na hlavn\u00ed svaly h\u00fd\u017ed\u00ed a hamstring\u016f. B\u011bhem tohoto cvi\u010den\u00ed na nohy zapoj\u00edte tak\u00e9 st\u0159ed t\u011bla a z\u00e1da.<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Za\u010dn\u011bte cvik nohou s rumunsk\u00fdm mrtv\u00fdm tahem s v\u00fdchoz\u00ed pozic\u00ed, kde stoj\u00edte s nohama rozkro\u010den\u00fdma na \u0161\u00ed\u0159ku bok\u016f. P\u0159i prov\u00e1d\u011bn\u00ed tohoto cviku na nohy se dr\u017ete bu\u010f jednoru\u010dek, nebo \u010dinky s v\u00e1hami t\u011bsn\u011b p\u0159ed stehny, zat\u00edmco je dr\u017e\u00edte v \u00fachopu nad hlavou.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">P\u0159i spou\u0161t\u011bn\u00ed zvolen\u00e9 v\u00e1hy na zem udr\u017eujte p\u00e1te\u0159 v neutr\u00e1ln\u00ed poloze a rovn\u00e1 z\u00e1da s m\u00edrn\u011b pokr\u010den\u00fdmi koleny. P\u0159i n\u00e1vratu do v\u00fdchoz\u00ed polohy zapojujete h\u00fd\u017e\u010fov\u00e9 svaly i hamstringy. Stla\u010dte h\u00fd\u017e\u010fov\u00e9 svaly, kdy\u017e dos\u00e1hnete vrcholu zdvihu nebo vrcholu v\u00fdchoz\u00ed polohy.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Dbejte na spr\u00e1vnou techniku t\u00edm, \u017ee budete m\u00edt z\u00e1va\u017e\u00ed co nejbl\u00ed\u017ee k t\u011blu po celou dobu zdvihu. Zkuste 3 s\u00e9rie rumunsk\u00e9ho mrtv\u00e9ho tahu po 8\u201310 opakov\u00e1n\u00edch b\u011bhem jedn\u00e9 nohy. <\/span><a href=\"https:\/\/anabolic-coach.com\/cs\/ztrata-tuku-pro-zeny-s-plnou-telesnou-hmotnosti-a-cvicenim-s-kettlebellem-pro-zacatecniky\/\"><span style=\"font-weight: 400;\">tr\u00e9ninkov\u00fd program.\u00a0<\/span><\/a><\/p>\n<h3><\/h3>\n<p><b>Tele zved\u00e1<\/b><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">P\u0159i cvic\u00edch na l\u00fdtka se zam\u011b\u0159ujete hlavn\u011b na l\u00fdtkov\u00e9 svaly. Cviky tak\u00e9 pom\u00e1haj\u00ed budovat s\u00edlu nohou, kontrolu a rovnov\u00e1hu.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Za\u010dn\u011bte t\u00edm, \u017ee se postav\u00edte na \u0161\u00ed\u0159ku bok\u016f s oporou o pevn\u00fd povrch. Zvedn\u011bte paty, podp\u00edrejte svou v\u00e1hu b\u0159\u00ed\u0161ky chodidel a v t\u00e9to pozici vydr\u017ete n\u011bkolik sekund, ne\u017e se vr\u00e1t\u00edte do v\u00fdchoz\u00edho postoje.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Pokud se chcete p\u0159i prov\u00e1d\u011bn\u00ed tohoto cviku trochu vyzvat, m\u016f\u017eete pou\u017e\u00edt pevnou plo\u0161inu nebo schod, kter\u00fd v\u00e1m umo\u017en\u00ed na n\u011bkolik sekund spustit paty t\u011bsn\u011b pod \u0161pi\u010dky, ne\u017e se vr\u00e1t\u00edte do v\u00fdchoz\u00ed polohy. Vyzkou\u0161ejte 3 s\u00e9rie cviku s zved\u00e1n\u00edm l\u00fdtek na nohy po 15\u201320 opakov\u00e1n\u00edch.<\/span><\/p>\n<h3><\/h3>\n<p><b>Glute Bridges<\/b><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">S m\u016fstky na h\u00fd\u017ed\u011b budete moci zapojit st\u0159ed t\u011bla a hamstringy, zat\u00edmco budete izolovat a z\u00e1rove\u0148 aktivovat h\u00fd\u017e\u010fov\u00e9 svaly.<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Pro proveden\u00ed tohoto cviku na nohy si mus\u00edte lehnout na z\u00e1da, pokr\u010dit kolena a chodidla m\u00edt na podlaze (na \u0161\u00ed\u0159ku bok\u016f). Zatla\u010dte patami chodidel, abyste zvedli boky od podlahy, a z\u00e1rove\u0148 stahujte h\u00fd\u017e\u010fov\u00e9 svaly, kdy\u017e zved\u00e1te boky do maxim\u00e1ln\u00ed polohy. Udr\u017eujte boky v t\u00e9to maxim\u00e1ln\u00ed \u00farovni n\u011bkolik sekund, ne\u017e se pomalu vr\u00e1t\u00edte do v\u00fdchoz\u00ed polohy.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Pro v\u011bt\u0161\u00ed v\u00fdzvu m\u016f\u017eete vyzkou\u0161et cvik na most s jednou nohou, kdy zvednete jednu nohu od podlahy, i kdy\u017e dr\u017e\u00edte pozici mostu. B\u011bhem tr\u00e9ninku nohou vyzkou\u0161ejte 3 s\u00e9rie cvik\u016f na most s 12\u201315 opakov\u00e1n\u00edmi.\u00a0\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><b>Leg Press<\/b><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Na stroji na leg press byste m\u011bli prov\u00e9st cvik leg press, abyste procvi\u010dili h\u00fd\u017e\u010fov\u00e9 svaly, hamstringy a \u010dty\u0159hlav\u00fd sval stehen.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Za\u010dn\u011bte toto cvi\u010den\u00ed tak, \u017ee se posad\u00edte s rovn\u00fdmi z\u00e1dy na op\u011bradlo stroje na leg press. Va\u0161e chodidla by m\u011bla b\u00fdt na \u0161\u00ed\u0159ku bok\u016f, kdy\u017e je polo\u017e\u00edte na z\u00e1va\u017e\u00ed stroje na nohu.<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">D\u00e1le se pomoc\u00ed pat protla\u010dte z\u00e1va\u017e\u00edm na podno\u017ece a zvedn\u011bte v\u00e1hu s nata\u017een\u00fdma nohama. P\u0159i prov\u00e1d\u011bn\u00ed leg press se va\u0161e nohy narovnaj\u00ed, ani\u017e by se v\u00e1m zablokovala kolena.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Pot\u00e9 postupn\u011b sni\u017eujte z\u00e1va\u017e\u00ed na stupa\u010dce leg press, dokud neohnete kolena do \u00fahlu 90 stup\u0148\u016f. Zkuste b\u011bhem tr\u00e9ninku nohou prov\u00e9st 3 s\u00e9rie cviku le press po 10\u201312 opakov\u00e1n\u00edch.\u00a0<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3579\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/Leg-Press.jpg\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/Leg-Press.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/Leg-Press-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/Leg-Press-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/Leg-Press-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/Leg-Press-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/Leg-Press-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/Leg-Press-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/Leg-Press-561x315.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/Leg-Press-265x149.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/Leg-Press-531x298.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/Leg-Press-608x341.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<p><b>Hamstringov\u00e9 zdvihy<\/b><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">S cviky na hamstringy pos\u00edl\u00edte hamstringy, zlep\u0161\u00edte stabilitu kolen a z\u00e1rove\u0148 si zlep\u0161\u00edte celkovou kondici doln\u00ed \u010d\u00e1sti t\u011bla.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Za\u010dn\u011bte s cviky na hamstringy tak, \u017ee si lehnete na stroj na hamstringy (l\u00edcem dol\u016f). Kotn\u00edky byste m\u011bli m\u00edt pevn\u011b pod polstrovan\u00fdm v\u00e1lcem stroje. Pot\u00e9 se hamstringy st\u00e1hnou, aby se polstrovan\u00fd v\u00e1lec zkroutil, dokud nedos\u00e1hne h\u00fd\u017ed\u00ed.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">P\u0159i plynul\u00e9m spou\u0161t\u011bn\u00ed polstrovan\u00e9ho v\u00e1lce na biceps se ujist\u011bte, \u017ee m\u00e1te boky pevn\u011b p\u0159itisknut\u00e9 k lavici. P\u0159i spou\u0161t\u011bn\u00ed v\u00e1lce kontrolujte pohyb, dokud nebudou nohy zcela nata\u017een\u00e9. Vyzkou\u0161ejte 3 s\u00e9rie cvik\u016f na hamstringy po 10\u201312 opakov\u00e1n\u00edch.\u00a0\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><b>Z\u00e1v\u011br<\/b><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">T\u011bchto deset (10) cvik\u016f na nohy byste m\u011bli vyzkou\u0161et v\u017edy, kdy\u017e pot\u0159ebujete absolvovat tr\u00e9ninkov\u00e9 dny nohou. M\u016f\u017eete za\u010d\u00edt s doporu\u010den\u00fdmi s\u00e9riemi a opakov\u00e1n\u00edmi v t\u00e9to p\u0159\u00edru\u010dce, ale m\u011bjte na pam\u011bti, \u017ee pro dosa\u017een\u00ed trval\u00fdch v\u00fdsledk\u016f byste m\u011bli do ka\u017ed\u00e9ho cviku na nohy za\u010dlenit postupn\u00e9 p\u0159et\u00ed\u017een\u00ed bu\u010f zv\u00fd\u0161en\u00edm rozsahu opakov\u00e1n\u00ed, nebo zv\u00fd\u0161en\u00edm v\u00e1hy.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Pro v\u00edce informac\u00ed o <\/span><a href=\"https:\/\/anabolic-coach.com\/cs\/kardio-muze-byt-kontraproduktivni-ke-ztrate-tuku-u-zen\/\"><span style=\"font-weight: 400;\">tr\u00e9nink nohou<\/span><\/a><span style=\"font-weight: 400;\">, m\u016f\u017eete se zeptat odborn\u00edka v chatu s jedn\u00edm z na\u0161ich <\/span><a href=\"https:\/\/anabolic-coach.com\/cs\/volny-koucink\/\"><span style=\"font-weight: 400;\">IFBB PRO<\/span><\/a><span style=\"font-weight: 400;\"> konzultanti dnes.<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>M\u00e1te ku\u0159ec\u00ed steh\u00fdnka? D\u011bl\u00e1 v\u00e1m starosti, \u017ee tr\u00e1v\u00edte v\u00edce \u010dasu tr\u00e9ninkem jin\u00fdch \u010d\u00e1st\u00ed t\u011bla a m\u00e9n\u011b \u010dasu nohou? Chcete se dozv\u011bd\u011bt o cvic\u00edch na nohy, kter\u00e9 v\u00e1m zanechaj\u00ed nohy pevn\u00e9 a siln\u00e9? Va\u0161e nohy v\u00e1m nab\u00edzej\u00ed rovnov\u00e1hu a kontrolu pot\u0159ebnou k proveden\u00ed jak\u00e9hokoli [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/odemykani-sily-a-definice-komplexni-pruvodce-treninkem-nohou-pro-zeny\/\">V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":3632,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[73],"tags":[],"class_list":{"0":"post-3573","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-womens"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Unlocking Strength and Definition: A Comprehensive Guide to Leg Training Workouts for Women - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Empower yourself with our comprehensive guide to leg training workouts for women! Unleash strength with exercises and expert tips.\" \/>\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\/odemykani-sily-a-definice-komplexni-pruvodce-treninkem-nohou-pro-zeny\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Unlocking Strength and Definition: A Comprehensive Guide to Leg Training Workouts for Women - Anabolic Coach\" \/>\n<meta property=\"og:description\" content=\"Empower yourself with our comprehensive guide to leg training workouts for women! Unleash strength with exercises and expert tips.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/anabolic-coach.com\/cs\/odemykani-sily-a-definice-komplexni-pruvodce-treninkem-nohou-pro-zeny\/\" \/>\n<meta property=\"og:site_name\" content=\"Anabolic Coach\" \/>\n<meta property=\"article:published_time\" content=\"2024-05-13T09:25:59+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-25T15:51:18+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/AC-blog-unlocking-strength-definition-1.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\/unlocking-strength-and-definition\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/anabolic-coach.com\/unlocking-strength-and-definition\/\"},\"author\":{\"name\":\"Jayne Scott Coaching\",\"@id\":\"https:\/\/anabolic-coach.com\/#\/schema\/person\/ff07bf0a20acfc26a2a862aaed61de1a\"},\"headline\":\"Unlocking Strength and Definition: A Comprehensive Guide to Leg Training Workouts for Women\",\"datePublished\":\"2024-05-13T09:25:59+00:00\",\"dateModified\":\"2026-03-25T15:51:18+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/anabolic-coach.com\/unlocking-strength-and-definition\/\"},\"wordCount\":1659,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/anabolic-coach.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/anabolic-coach.com\/unlocking-strength-and-definition\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/AC-blog-unlocking-strength-definition-1.jpg\",\"articleSection\":[\"Womens\"],\"inLanguage\":\"cs\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/anabolic-coach.com\/unlocking-strength-and-definition\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/anabolic-coach.com\/unlocking-strength-and-definition\/\",\"url\":\"https:\/\/anabolic-coach.com\/unlocking-strength-and-definition\/\",\"name\":\"Unlocking Strength and Definition: A Comprehensive Guide to Leg Training Workouts for Women - Anabolic Coach\",\"isPartOf\":{\"@id\":\"https:\/\/anabolic-coach.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/anabolic-coach.com\/unlocking-strength-and-definition\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/anabolic-coach.com\/unlocking-strength-and-definition\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/AC-blog-unlocking-strength-definition-1.jpg\",\"datePublished\":\"2024-05-13T09:25:59+00:00\",\"dateModified\":\"2026-03-25T15:51:18+00:00\",\"description\":\"Empower yourself with our comprehensive guide to leg training workouts for women! Unleash strength with exercises and expert tips.\",\"breadcrumb\":{\"@id\":\"https:\/\/anabolic-coach.com\/unlocking-strength-and-definition\/#breadcrumb\"},\"inLanguage\":\"cs\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/anabolic-coach.com\/unlocking-strength-and-definition\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"cs\",\"@id\":\"https:\/\/anabolic-coach.com\/unlocking-strength-and-definition\/#primaryimage\",\"url\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/AC-blog-unlocking-strength-definition-1.jpg\",\"contentUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/AC-blog-unlocking-strength-definition-1.jpg\",\"width\":750,\"height\":420},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/anabolic-coach.com\/unlocking-strength-and-definition\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/anabolic-coach.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Unlocking Strength and Definition: A Comprehensive Guide to Leg Training Workouts for Women\"}]},{\"@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":"Unlocking Strength and Definition: A Comprehensive Guide to Leg Training Workouts for Women - Anabolic Coach","description":"Empower yourself with our comprehensive guide to leg training workouts for women! Unleash strength with exercises and expert tips.","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\/odemykani-sily-a-definice-komplexni-pruvodce-treninkem-nohou-pro-zeny\/","og_locale":"cs_CZ","og_type":"article","og_title":"Unlocking Strength and Definition: A Comprehensive Guide to Leg Training Workouts for Women - Anabolic Coach","og_description":"Empower yourself with our comprehensive guide to leg training workouts for women! Unleash strength with exercises and expert tips.","og_url":"https:\/\/anabolic-coach.com\/cs\/odemykani-sily-a-definice-komplexni-pruvodce-treninkem-nohou-pro-zeny\/","og_site_name":"Anabolic Coach","article_published_time":"2024-05-13T09:25:59+00:00","article_modified_time":"2026-03-25T15:51:18+00:00","og_image":[{"width":750,"height":420,"url":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/AC-blog-unlocking-strength-definition-1.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\/unlocking-strength-and-definition\/#article","isPartOf":{"@id":"https:\/\/anabolic-coach.com\/unlocking-strength-and-definition\/"},"author":{"name":"Jayne Scott Coaching","@id":"https:\/\/anabolic-coach.com\/#\/schema\/person\/ff07bf0a20acfc26a2a862aaed61de1a"},"headline":"Unlocking Strength and Definition: A Comprehensive Guide to Leg Training Workouts for Women","datePublished":"2024-05-13T09:25:59+00:00","dateModified":"2026-03-25T15:51:18+00:00","mainEntityOfPage":{"@id":"https:\/\/anabolic-coach.com\/unlocking-strength-and-definition\/"},"wordCount":1659,"commentCount":0,"publisher":{"@id":"https:\/\/anabolic-coach.com\/#organization"},"image":{"@id":"https:\/\/anabolic-coach.com\/unlocking-strength-and-definition\/#primaryimage"},"thumbnailUrl":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/AC-blog-unlocking-strength-definition-1.jpg","articleSection":["Womens"],"inLanguage":"cs","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/anabolic-coach.com\/unlocking-strength-and-definition\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/anabolic-coach.com\/unlocking-strength-and-definition\/","url":"https:\/\/anabolic-coach.com\/unlocking-strength-and-definition\/","name":"Unlocking Strength and Definition: A Comprehensive Guide to Leg Training Workouts for Women - Anabolic Coach","isPartOf":{"@id":"https:\/\/anabolic-coach.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/anabolic-coach.com\/unlocking-strength-and-definition\/#primaryimage"},"image":{"@id":"https:\/\/anabolic-coach.com\/unlocking-strength-and-definition\/#primaryimage"},"thumbnailUrl":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/AC-blog-unlocking-strength-definition-1.jpg","datePublished":"2024-05-13T09:25:59+00:00","dateModified":"2026-03-25T15:51:18+00:00","description":"Empower yourself with our comprehensive guide to leg training workouts for women! Unleash strength with exercises and expert tips.","breadcrumb":{"@id":"https:\/\/anabolic-coach.com\/unlocking-strength-and-definition\/#breadcrumb"},"inLanguage":"cs","potentialAction":[{"@type":"ReadAction","target":["https:\/\/anabolic-coach.com\/unlocking-strength-and-definition\/"]}]},{"@type":"ImageObject","inLanguage":"cs","@id":"https:\/\/anabolic-coach.com\/unlocking-strength-and-definition\/#primaryimage","url":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/AC-blog-unlocking-strength-definition-1.jpg","contentUrl":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/05\/AC-blog-unlocking-strength-definition-1.jpg","width":750,"height":420},{"@type":"BreadcrumbList","@id":"https:\/\/anabolic-coach.com\/unlocking-strength-and-definition\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/anabolic-coach.com\/"},{"@type":"ListItem","position":2,"name":"Unlocking Strength and Definition: A Comprehensive Guide to Leg Training Workouts for Women"}]},{"@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\/3573","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=3573"}],"version-history":[{"count":1,"href":"https:\/\/anabolic-coach.com\/cs\/wp-json\/wp\/v2\/posts\/3573\/revisions"}],"predecessor-version":[{"id":4137,"href":"https:\/\/anabolic-coach.com\/cs\/wp-json\/wp\/v2\/posts\/3573\/revisions\/4137"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/anabolic-coach.com\/cs\/wp-json\/wp\/v2\/media\/3632"}],"wp:attachment":[{"href":"https:\/\/anabolic-coach.com\/cs\/wp-json\/wp\/v2\/media?parent=3573"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/anabolic-coach.com\/cs\/wp-json\/wp\/v2\/categories?post=3573"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/anabolic-coach.com\/cs\/wp-json\/wp\/v2\/tags?post=3573"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}