{"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>L\u00fdtka jsou p\u0159i cvi\u010den\u00ed nej\u010dast\u011bji p\u0159ehl\u00ed\u017eena. Ale kdy\u017e jsou pln\u011b rozvinut\u00e1, 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. 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 [\u2026] <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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