{"id":3661,"date":"2024-06-28T04:45:00","date_gmt":"2024-06-28T04:45:00","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3661"},"modified":"2026-03-25T14:29:52","modified_gmt":"2026-03-25T14:29:52","slug":"ultimate-calf-training-top-5-exercises-to-build-mass","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/konecny-trenink-lytek-5-nejlepsich-cviku-na-budovani-hmoty\/","title":{"rendered":"Kone\u010dn\u00fd tr\u00e9nink l\u00fdtek: 5 nejlep\u0161\u00edch cvi\u010den\u00ed k budov\u00e1n\u00ed hmoty"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">L\u00fdtka jsou p\u0159i cvi\u010den\u00ed nej\u010dast\u011bji p\u0159ehl\u00ed\u017eena. Ale kdy\u017e jsou pln\u011b vyvinuta, zlep\u0161uj\u00ed vzhled a s\u00edlu nohou, dod\u00e1vaj\u00ed jim v\u011bt\u0161\u00ed rovnov\u00e1hu s lep\u0161\u00edm v\u00fdkonem a tak\u00e9 zabra\u0148uj\u00ed zran\u011bn\u00edm.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">V tomto komplexn\u00edm pr\u016fvodci se pod\u00edv\u00e1me na 5 cvik\u016f, kter\u00e9 v\u00e1m pomohou vybudovat l\u00fdtka, zlep\u0161it jejich definici a z\u00e1rove\u0148 je pos\u00edlit.<\/span><\/p>\n<h2><b>1. Zved\u00e1n\u00ed l\u00fdtek vestoje<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Zvednut\u00ed l\u00fdtek ve stoje se zam\u011b\u0159uje na l\u00fdtkov\u00fd sval, kter\u00fd je nejv\u011bt\u0161\u00ed \u010d\u00e1st\u00ed l\u00fdtka. Pokud jej za\u010dlen\u00edte do sv\u00e9ho cvi\u010debn\u00edho programu, pom\u016f\u017ee v\u00e1m budovat l\u00fdtkovou hmotu.<\/span><\/p>\n<h3><b>Jak prov\u00e1d\u011bt stoj\u00edc\u00ed zved\u00e1n\u00ed l\u00fdtek<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pro proveden\u00ed zved\u00e1n\u00ed l\u00fdtek ve stoje se postavte na p\u0159edn\u00ed \u010d\u00e1st chodidla na stroj na zved\u00e1n\u00ed l\u00fdtek nebo na schod s patami vis\u00edc\u00edmi p\u0159es okraj.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pokud nem\u00e1te stroj, pou\u017eijte \u010dinku pro v\u011bt\u0161\u00ed odpor. Pot\u00e9 se zatla\u010dte p\u0159edn\u00ed \u010d\u00e1st\u00ed chodidla a zvedn\u011bte paty co nejv\u00fd\u0161e.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jakmile se v\u00e1m poda\u0159\u00ed zvednout paty do maxim\u00e1ln\u00ed polohy, dr\u017ete je v t\u00e9to poloze a co nejsiln\u011bji stiskn\u011bte svaly, pot\u00e9 paty pomalu spus\u0165te dol\u016f a za okraj schodu.\u00a0<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prove\u010fte 3 s\u00e9rie po 12-15 opakov\u00e1n\u00edch.<\/span><\/li>\n<\/ul>\n<h3><b>Tipy na zved\u00e1n\u00ed l\u00fdtek vestoje:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Up\u0159ednost\u0148ujte pln\u00fd rozsah pohybu pro maximalizaci r\u016fstu sval\u016f.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">M\u00edrn\u011b pokr\u010dte kolena, abyste sn\u00ed\u017eili tlak na klouby.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ujist\u011bte se, \u017ee stoj\u00edte rovn\u011b a vyhn\u011bte se p\u0159edklonu.<\/span><\/li>\n<\/ul>\n<h3><b>Kulturistika V\u00fdhody zved\u00e1n\u00ed l\u00fdtek vestoje<\/b><\/h3>\n<p><b>a) Hmotnost a s\u00edla\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Zvednut\u00ed l\u00fdtek ve stoje pom\u00e1h\u00e1 budovat a posilovat l\u00fdtka.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>b) Stabilita:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Zlep\u0161uje tak\u00e9 stabilitu a flexibilitu l\u00fdtka.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>c) Z\u016fstatek:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Toto cvi\u010den\u00ed tak\u00e9 zlep\u0161uje rovnov\u00e1hu sval\u016f doln\u00edch kon\u010detin.<\/span><\/p>\n<h2><b>2. Zved\u00e1n\u00ed l\u00fdtek vsed\u011b<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Zved\u00e1n\u00ed l\u00fdtek vsed\u011b se zam\u011b\u0159uje p\u0159edev\u0161\u00edm na sval soleus, kter\u00fd se nach\u00e1z\u00ed pod svalem gastrocnemius. P\u016fsoben\u00edm na hlubok\u00e9 vrstvy sval\u016f dod\u00e1v\u00e1 l\u00fdtk\u00e1m pln\u00fd vzhled.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3663\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3><b>Jak prov\u00e1d\u011bt zved\u00e1n\u00ed l\u00fdtek vsed\u011b:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vse\u010fte na stroji pro zved\u00e1n\u00ed l\u00fdtek vsed\u011b a polo\u017ete p\u0159edn\u00ed \u010d\u00e1st chodidla na plo\u0161inu a m\u011bjte kolena pod podlo\u017ekou.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zatla\u010dte se p\u0159edn\u00ed \u010d\u00e1st\u00ed chodidla a zvedn\u011bte paty co nejv\u00fd\u0161e.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chv\u00edli vydr\u017ete v t\u00e9to pozici, ne\u017e spust\u00edte paty.\u00a0<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prove\u010fte 4 s\u00e9rie po 15-20 opakov\u00e1n\u00edch.<\/span><\/li>\n<\/ul>\n<h3><b>Tipy na zved\u00e1n\u00ed l\u00fdtek vsed\u011b:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Upravte si v\u00e1hu tak, abyste si udr\u017eeli spr\u00e1vnou pozici a dokon\u010dili cel\u00fd pohyb.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ovl\u00e1dejte a udr\u017eujte sv\u016fj pohyb tak, abyste zapojovali svaly.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Na vrcholu se kr\u00e1tce zastavte, abyste zajistili del\u0161\u00ed pr\u00e1ci sval\u016f.<\/span><\/li>\n<\/ul>\n<h3><b>Kulturistick\u00e9 v\u00fdhody zved\u00e1n\u00ed l\u00fdtek vsed\u011b:<\/b><\/h3>\n<ol>\n<li><b>a) C\u00edlen\u00ed na svaly\u00a0<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Toto cvi\u010den\u00ed skv\u011ble procvi\u010duje svaly soleus.<\/span><\/p>\n<h2><\/h2>\n<ol>\n<li><b>b)<\/b> <b>Tvar a definice:<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Definuje a zv\u00fdraz\u0148uje tvar l\u00fdtek.<\/span><\/p>\n<h2><\/h2>\n<ol>\n<li><b>c) Vytrvalost<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Zvednut\u00ed l\u00fdtek vsed\u011b tak\u00e9 pom\u00e1h\u00e1 budovat v\u00fddr\u017e a odolnost sval\u016f doln\u00edch kon\u010detin.<\/span><\/p>\n<h2><b>3. Osla zved\u00e1 tele<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Cviky Donkey Calf Raises se zam\u011b\u0159uj\u00ed na svaly gastrocnemius a soleus a d\u00edky p\u0159edklonu je hloub\u011bji protahuj\u00ed. Z\u00e1rove\u0148 tr\u00e9nuj\u00ed l\u00fdtka z jin\u00e9ho \u00fahlu pro v\u011bt\u0161\u00ed r\u016fst.<\/span><\/p>\n<h3><b>Jak prov\u00e1d\u011bt zved\u00e1n\u00ed osl\u00edch l\u00fdtek:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pomoc\u00ed posilovac\u00edho stroje Donkey nebo lavice si lehn\u011bte na z\u00e1da a boky.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Polo\u017ete p\u0159edn\u00ed \u010d\u00e1st chodidla na plo\u0161inu, zatla\u010dte se \u0161pi\u010dkami nohou nahoru a zvedn\u011bte paty co nejv\u00fd\u0161e.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">V t\u00e9to pozici kr\u00e1tce vydr\u017ete, ne\u017e spust\u00edte paty.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prove\u010fte 3 s\u00e9rie po 12-15 opakov\u00e1n\u00edch.<\/span><\/li>\n<\/ul>\n<h3><b>Tipy pro odchov osl\u00edch telet<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ujist\u011bte se, \u017ee m\u00e1te po celou dobu cvi\u010den\u00ed rovn\u00e1 z\u00e1da. Pokud nem\u00e1te k dispozici \u017e\u00e1dn\u00fd stroj, po\u017e\u00e1dejte n\u011bkoho, aby v\u00e1m na spodn\u00ed \u010d\u00e1st zad vyv\u00edjel odpor.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Udr\u017eujte rovnov\u00e1hu a kontrolu t\u00edm, \u017ee budete zap\u00ednat st\u0159ed t\u011bla.<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3665\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Standing-Calf-Raises-1-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3><b>Kulturistick\u00e9 v\u00fdhody zved\u00e1n\u00ed osl\u00edch l\u00fdtek:<\/b><\/h3>\n<p><b>a) Prota\u017een\u00ed a flexibilita:<\/b><span style=\"font-weight: 400;\"> Zvednut\u00ed l\u00fdtek na osl\u00ed noze pom\u00e1h\u00e1 hluboce prot\u00e1hnout l\u00fdtka a tak\u00e9 zlep\u0161it flexibilitu.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><b>b) Svalov\u00e1 rovnov\u00e1ha: <\/b><span style=\"font-weight: 400;\">Toto cvi\u010den\u00ed podporuje vyv\u00e1\u017een\u00fd r\u016fst zam\u011b\u0159en\u00edm na svaly gastrocnemius a soleus.<\/span><\/p>\n<h3><\/h3>\n<ol>\n<li><b>C) S\u00edla nohou: <\/b><span style=\"font-weight: 400;\">Toto cvi\u010den\u00ed na osl\u00ed l\u00fdtka pom\u00e1h\u00e1 posilovat nohy.<\/span><\/li>\n<\/ol>\n<h2><b>4. Calf Press na Leg Press Machine<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Tlak na l\u00fdtka na leg pressu v\u00e1m umo\u017e\u0148uje zvedat t\u011b\u017ek\u00e9 v\u00e1hy a z\u00e1rove\u0148 posilovat svaly gastrocnemius a soleus. Tlak na l\u00fdtka na leg pressu kombinuje v\u00fdhody leg pressu se zam\u011b\u0159en\u00edm na rozvoj l\u00fdtek.<\/span><\/p>\n<h3><b>Jak prov\u00e1d\u011bt tlak na l\u00fdtka na leg press stroji<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pro proveden\u00ed tohoto cviku se posa\u010fte na leg press s p\u0159edn\u00ed \u010d\u00e1st\u00ed chodidla na okraji plo\u0161iny.\u00a0<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nat\u00e1hn\u011bte nohy, ale kolena trochu pokr\u010dte, prsty u nohou se zatla\u010dte, abyste zvedli v\u00e1hu pohybem kotn\u00edk\u016f.<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jemn\u011b spus\u0165te nohy pod plo\u0161inu.<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prove\u010fte 4 s\u00e9rie po 10-12 opakov\u00e1n\u00edch.<\/span><\/li>\n<\/ul>\n<h3><b>Tipy na cvi\u010den\u00ed na l\u00fdtkov\u00e9m stroji s tlakem na nohy:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nezamykejte kolena \u00fapln\u011b, abyste si nenam\u00e1hali klouby.<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ovl\u00e1dejte sv\u016fj pohyb, abyste se ujistili, \u017ee se v\u00e1m v\u00e1ha neh\u00fdbe.<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Upravte si v\u00e1hu tak, abyste si udr\u017eeli spr\u00e1vnou pozici b\u011bhem v\u0161ech s\u00e9ri\u00ed.<\/span><\/li>\n<\/ul>\n<h3><b>V\u00fdhody kulturistick\u00e9ho cvi\u010den\u00ed s l\u00fdtkov\u00fdm tlakem na leg press stroji<\/b><\/h3>\n<p><b>a) Siln\u00fd odpor: <\/b><span style=\"font-weight: 400;\">Cvi\u010den\u00ed na tlak na l\u00fdtka na leg tray zahrnuje seri\u00f3zn\u00ed silov\u00fd tr\u00e9nink, kter\u00fd podporuje r\u016fst sval\u016f.<\/span><\/p>\n<h3><\/h3>\n<p><b>b) S\u00edla a vytrvalost: <\/b><span style=\"font-weight: 400;\">Tlak na l\u00fdtka na stroji na nohy pom\u00e1h\u00e1 l\u00fdtk\u016fm budovat vytrvalost a tak\u00e9 je posiluje.<\/span><\/p>\n<h3><\/h3>\n<p><b>c) Stabiln\u00ed prost\u0159ed\u00ed: <\/b><span style=\"font-weight: 400;\">Toto cvi\u010den\u00ed v\u00e1m umo\u017e\u0148uje soust\u0159edit se na nap\u011bt\u00ed sval\u016f ve stabiln\u00ed poloze.<\/span><\/p>\n<h3><\/h3>\n<ol start=\"5\">\n<li><b> Skoky na box<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Box jump je sk\u00e1kac\u00ed cvi\u010den\u00ed, kter\u00e9 pom\u00e1h\u00e1 posilovat l\u00fdtka, zv\u011bt\u0161ovat s\u00edlu nohou a tak\u00e9 zlep\u0161uje sportovn\u00ed v\u00fdkon.\u00a0<\/span><\/p>\n<h3><b>Jak prov\u00e1d\u011bt boxov\u00e9 skoky:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Postavte se p\u0159ed plo\u0161inu nebo pevnou krabici, kter\u00e1 unese va\u0161i v\u00e1hu.<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vysko\u010dte na krabici, tla\u010dte se mezi l\u00fdtka a m\u00e1vejte rukama pro dosa\u017een\u00ed hybnosti. M\u011bkce dopadn\u011bte na krabici a m\u00edrn\u011b pokr\u010dte kolena.\u00a0<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sestupte dol\u016f a opakujte.<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prove\u010fte 3 s\u00e9rie po 10-12 opakov\u00e1n\u00edch.<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<h3><b>Tipy pro skoky na box:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soust\u0159e\u010fte se na m\u011bkk\u00e9 dopady na plo\u0161inu, abyste sn\u00ed\u017eili dopad na kloub.<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jako za\u010d\u00e1te\u010dn\u00edk za\u010dn\u011bte s ni\u017e\u0161\u00edm boxem nebo plo\u0161inou a postupn\u011b zvy\u0161ujte v\u00fd\u0161ku, jak se budete zlep\u0161ovat a zesilovat.<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pomoc\u00ed pa\u017e\u00ed zvedn\u011bte t\u011blo nahoru.<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3666\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/box-ju-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3><b>Kulturistick\u00e9 v\u00fdhody skok\u016f na boxu:<\/b><\/h3>\n<p><span style=\"font-weight: 400;\"><b>a) V\u00fdbu\u0161nost:<\/b><\/span><span style=\"font-weight: 400;\"> Cvi\u010den\u00ed s v\u00fdskokem na box pom\u00e1h\u00e1 zlep\u0161it celkovou s\u00edlu a v\u00fdkon nohou.<\/span><\/p>\n<h3><\/h3>\n<p><b>b) Koordinace: <\/b><span style=\"font-weight: 400;\">Pom\u00e1h\u00e1 tak\u00e9 zlep\u0161it koordinaci a rovnov\u00e1hu t\u00edm, \u017ee se b\u011bhem cvi\u010den\u00ed zam\u011b\u0159uje na v\u00edce svalov\u00fdch skupin.<\/span><\/p>\n<h3><\/h3>\n<p><b>c) Kardio: <\/b><span style=\"font-weight: 400;\">Box jump pom\u00e1h\u00e1 zv\u00fd\u0161it kardiovaskul\u00e1rn\u00ed vytrvalost a tak\u00e9 v\u00e1m pom\u00e1h\u00e1 spalovat kalorie.<\/span><\/p>\n<h2><b>Z\u00e1v\u011br<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Abyste si vybudovali a rozvinuli siln\u00e9 svalnat\u00e9 l\u00fdtko, budete muset b\u00fdt odhodlan\u00ed a d\u016fsledn\u00ed a volit spr\u00e1vn\u00e9 cviky, kter\u00e9 jsou uvedeny v tomto \u010dl\u00e1nku.<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Kdy\u017e do sv\u00e9ho tr\u00e9ninku nohou za\u0159ad\u00edte t\u011bchto p\u011bt (5) cvik\u016f na l\u00fdtka, nejen\u017ee zv\u011bt\u0161\u00edte velikost l\u00fdtek, ale tak\u00e9 zlep\u0161\u00edte s\u00edlu nohou a jejich atletick\u00fd vzhled.<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">V\u011bnujte pozornost sv\u00e9mu t\u011blu, udr\u017eujte si spr\u00e1vnou formu a dop\u0159ejte si mezi tr\u00e9ninky odpo\u010dinek a regeneraci.<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">P\u0159ijm\u011bte svou cestu a u\u017eijte si proces, kdy se st\u00e1v\u00e1te siln\u011bj\u0161\u00ed, v\u011bt\u0161\u00ed a siln\u011bj\u0161\u00ed verz\u00ed sebe sama.<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">A pokud pot\u0159ebujete mentora, na <\/span><a href=\"https:\/\/anabolic-coach.com\/cs\/volny-koucink\/\"><span style=\"font-weight: 400;\">Anabolick\u00fd kou\u010d nab\u00edz\u00ed bezplatn\u00e9 \u0161kolen\u00ed<\/span><\/a><span style=\"font-weight: 400;\"> v\u0161em, kte\u0159\u00ed jsou p\u0159ipraveni a ochotni vynalo\u017eit pot\u0159ebnou pr\u00e1ci k \u00fasp\u011bchu.<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>The calves most often get overlooked in exercise routines. But when fully developed, it enhances the appearance and strength of the legs, giving it more balance with better performance and also preventing it from injury. &nbsp; In this comprehensive guide, we will be looking into 5 exercises that will help build your calves, improve its [&hellip;] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/konecny-trenink-lytek-5-nejlepsich-cviku-na-budovani-hmoty\/\">V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":3670,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-3661","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>Ultimate Calf Training: Top 5 Exercises to Build Mass - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Maximize your calf gains with our ultimate training guide. 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Learn the top 5 exercises to build mass and strength in your calves.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/anabolic-coach.com\/cs\/konecny-trenink-lytek-5-nejlepsich-cviku-na-budovani-hmoty\/\" \/>\n<meta property=\"og:site_name\" content=\"Anabolic Coach\" \/>\n<meta property=\"article:published_time\" content=\"2024-06-28T04:45:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-25T14:29:52+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/AC-blog-TOP-5-EXERCISES-TO-BUILD-MASS.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\/ultimate-calf-training-top-5-exercises-to-build-mass\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/\"},\"author\":{\"name\":\"Jayne Scott Coaching\",\"@id\":\"https:\/\/anabolic-coach.com\/#\/schema\/person\/ff07bf0a20acfc26a2a862aaed61de1a\"},\"headline\":\"Ultimate Calf Training: Top 5 Exercises to Build Mass\",\"datePublished\":\"2024-06-28T04:45:00+00:00\",\"dateModified\":\"2026-03-25T14:29:52+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/\"},\"wordCount\":1189,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/anabolic-coach.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/AC-blog-TOP-5-EXERCISES-TO-BUILD-MASS.jpg\",\"articleSection\":[\"Training\"],\"inLanguage\":\"cs\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/\",\"url\":\"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/\",\"name\":\"Ultimate Calf Training: Top 5 Exercises to Build Mass - Anabolic Coach\",\"isPartOf\":{\"@id\":\"https:\/\/anabolic-coach.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/anabolic-coach.com\/ultimate-calf-training-top-5-exercises-to-build-mass\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/AC-blog-TOP-5-EXERCISES-TO-BUILD-MASS.jpg\",\"datePublished\":\"2024-06-28T04:45:00+00:00\",\"dateModified\":\"2026-03-25T14:29:52+00:00\",\"description\":\"Maximize your calf gains with our ultimate training guide. 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