{"id":4150,"date":"2026-06-04T15:03:18","date_gmt":"2026-06-04T15:03:18","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=4150"},"modified":"2026-06-04T15:03:18","modified_gmt":"2026-06-04T15:03:18","slug":"stabilized-bulgarian-split-squat-heavy-legs-without-the-wobble","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/stabilizovany-bulharsky-drep-s-tezkyma-nohama-bez-kymaceni\/","title":{"rendered":"Stabilizovan\u00fd bulharsk\u00fd d\u0159ep s rozta\u017een\u00fdma nohama: T\u011b\u017ek\u00e9 nohy bez chv\u011bn\u00ed"},"content":{"rendered":"<p>Odemknut\u00e1 stabilita se rovn\u00e1 vylep\u0161en\u00ed s\u00edly!<\/p>\n<p>Bulharsk\u00fd d\u0159ep s rozta\u017een\u00fdma nohama je jedn\u00edm z nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f pro budov\u00e1n\u00ed siln\u00fdch a vyv\u00e1\u017een\u00fdch nohou, co\u017e ho \u010din\u00ed nezbytn\u00fdm. \u0160patn\u00e1 rovnov\u00e1ha m\u016f\u017ee zp\u016fsobit, \u017ee se budete c\u00edtit vratk\u00ed, ztrat\u00edte kontrolu nebo se v\u00e1m dokonce bude obt\u00ed\u017en\u011b zvedat t\u011b\u017e\u0161\u00ed v\u00e1hy b\u011bhem tr\u00e9ninku nohou.<\/p>\n<p>A tady p\u0159ich\u00e1z\u00ed na \u0159adu Smith\u016fv stroj. Je to stabiln\u00ed verze, kter\u00e1 zastav\u00ed vikl\u00e1n\u00ed a pom\u016f\u017ee v\u00e1m v\u011bnovat v\u00edce pozornosti s\u00edle, kontrole a r\u016fstu sval\u016f p\u0159i chytr\u00e9m tr\u00e9ninku.<\/p>\n<h1><strong>Co je stabilizovan\u00fd bulharsk\u00fd d\u0159ep s rozta\u017een\u00fdm kladem?<\/strong><\/h1>\n<p>Toto je cvik na jedn\u00e9 noze, kter\u00fd se prov\u00e1d\u00ed se zvednutou zadn\u00ed nohou, zat\u00edmco pou\u017e\u00edv\u00e1te Smith\u016fv stroj jako vod\u00edtko pro \u010dinku.<\/p>\n<p>Ve srovn\u00e1n\u00ed s verz\u00ed s volnou vahou poskytuje pevn\u00e1 \u010dinka lep\u0161\u00ed stabilitu a kontrolu, co\u017e je dobr\u00e9, proto\u017ee si budete moci udr\u017eet rovnov\u00e1hu a spr\u00e1vnou pozici po celou dobu tr\u00e9ninku nohou.<\/p>\n<p>D\u00edky tomu tak\u00e9 sn\u00e1ze bezpe\u010dn\u011b zved\u00e1te t\u011b\u017e\u0161\u00ed v\u00e1hy, soust\u0159ed\u00edte se na procvi\u010dov\u00e1n\u00ed sval\u016f a sni\u017eujete nerovnov\u00e1hu.<\/p>\n<h2><strong>Pro\u010d je tato varianta tak \u00fa\u010dinn\u00e1 pro tr\u00e9nink nohou a posilov\u00e1n\u00ed doln\u00ed \u010d\u00e1sti t\u011bla<\/strong><\/h2>\n<h4><strong>1. Stabilita umo\u017e\u0148uje v\u011bt\u0161\u00ed zat\u00ed\u017een\u00ed<\/strong><\/h4>\n<p>Smith\u016fv stroj pom\u00e1h\u00e1 udr\u017eovat \u010dinku stabiln\u00ed, co\u017e usnad\u0148uje noh\u00e1m un\u00e1\u0161et v\u011bt\u0161\u00ed v\u00e1hu, co\u017e m\u00e1 za n\u00e1sledek lep\u0161\u00ed s\u00edlu doln\u00ed \u010d\u00e1sti t\u011bla.<\/p>\n<h4><strong>2. Lep\u0161\u00ed soust\u0159ed\u011bn\u00ed sval\u016f<\/strong><\/h4>\n<p>Proto\u017ee to stabilizovalo bulhar\u0161tinu <a href=\"https:\/\/anabolic-coach.com\/cs\/drep-s-zdvizenou-predni-nohou-a-drzenim-kotouce-posilovani-rovnovaha-kontrola\/\">rozd\u011blen\u00e9 d\u0159epy<\/a> poskytuje v\u00e1m v\u011bt\u0161\u00ed stabilitu, usnad\u0148uje v\u00e1m pln\u011b se soust\u0159edit na kvadricepsy, hamstringy a h\u00fd\u017e\u010fov\u00e9 svaly, co\u017e v\u00e1m pom\u00e1h\u00e1 tr\u00e9novat chyt\u0159e a l\u00e9pe zapojovat svaly.<\/p>\n<h4><strong>3. Sn\u00ed\u017een\u00ed probl\u00e9m\u016f s z\u016fstatkem<\/strong><\/h4>\n<p>D\u00edky dodate\u010dn\u00e9 podpo\u0159e se tento cvik sn\u00e1ze ovl\u00e1d\u00e1, zejm\u00e9na b\u011bhem n\u00e1ro\u010dn\u00e9 s\u00e9rie.<\/p>\n<h4><strong>4. Posiluje spodn\u00ed \u010d\u00e1st t\u011bla<\/strong><\/h4>\n<p>Kdy\u017e tr\u00e9nujete jednu nohu po druh\u00e9, naprav\u00ed se va\u0161e nerovnov\u00e1ha a zlep\u0161\u00ed se s\u00edla spodn\u00ed \u010d\u00e1sti t\u011bla.<\/p>\n<h2><strong>Svaly pracuj\u00edc\u00ed<\/strong><\/h2>\n<p>Tento stabilizovan\u00fd bulharsk\u00fd d\u0159ep s rozta\u017een\u00fdma kladkami pom\u00e1h\u00e1 c\u00edlit na:<\/p>\n<ul>\n<li>Kvadricepsy: Stabilizovan\u00fd bulharsk\u00fd d\u0159ep s rozd\u011blen\u00edm tr\u00e9nuje kvadricepsy a tento sval je ve skute\u010dnosti hlavn\u00edm hybatelem, kdy\u017e prov\u00e1d\u00edte toto cvi\u010den\u00ed nohou se vzp\u0159\u00edmen\u011bj\u0161\u00edm trupem.<\/li>\n<li>H\u00fd\u017e\u010fov\u00e9 svaly: P\u0159i prov\u00e1d\u011bn\u00ed cel\u00e9ho rozsahu pohybu stabilizovan\u00e9ho bulharsk\u00e9ho d\u0159epu s tlakem na patu d\u016fkladn\u011b zapojujete h\u00fd\u017e\u010fov\u00e9 svaly a z\u00e1rove\u0148 posilujete jejich svaly.<\/li>\n<li>Hamstringy: Va\u0161e hamstringy jsou b\u011bhem stabilizovan\u00e9ho bulharsk\u00e9ho d\u0159epu \u0159\u00e1dn\u011b procvi\u010dov\u00e1ny, proto\u017ee jsou aktivn\u011b zapojeny a poskytuj\u00ed jak pohyb, tak stabilitu b\u011bhem zdvih\u016f.<\/li>\n<li>J\u00e1dro: Va\u0161e st\u0159ed t\u011bla udr\u017euje cel\u00e9 va\u0161e t\u011blo stabiln\u00ed a vzp\u0159\u00edmen\u00e9 b\u011bhem prov\u00e1d\u011bn\u00ed tohoto cviku na nohy. Postupem \u010dasu se d\u00edky pravideln\u00e9mu tr\u00e9ninku stabilita va\u0161eho st\u0159edu t\u011bla v\u00fdrazn\u011b zlep\u0161\u00ed.<\/li>\n<\/ul>\n<h2><strong>Jak prov\u00e9st <\/strong><strong>Stabilizovan\u00fd bulharsk\u00fd d\u0159ep se \u0161t\u00edhl\u00fdm zadkem<\/strong><strong> Spr\u00e1vn\u011b<\/strong><\/h2>\n<p><strong>Krok 1<\/strong>Nastaven\u00ed<\/p>\n<p>Um\u00edst\u011bte si lavi\u010dku za sebe, vstupte do Smithova stroje, polo\u017ete si \u010dinku na horn\u00ed \u010d\u00e1st zad a polo\u017ete jednu nohu na lavi\u010dku.<\/p>\n<p><strong>Krok 2<\/strong>Najd\u011bte si sv\u016fj postoj<\/p>\n<p>Postavte se vzp\u0159\u00edmen\u011b, zapn\u011bte st\u0159ed t\u011bla a dejte p\u0159edn\u00ed nohu dop\u0159edu.<\/p>\n<p><strong>Krok 3<\/strong>Doln\u00ed \u010d\u00e1st<\/p>\n<p>Pokr\u010dte p\u0159edn\u00ed nohu a pomalu sni\u017ete t\u011blo dol\u016f, p\u0159i\u010dem\u017e po celou dobu pohybu dr\u017ete hrudn\u00edk vzh\u016fru.<\/p>\n<p><strong>Krok 4<\/strong>: Kliky nahoru<\/p>\n<p>P\u0159edn\u00ed nohou se zatla\u010dte do vzp\u0159\u00edmen\u00e9ho postoje.<\/p>\n<p><strong>Krok 5<\/strong>Opakujte postup<\/p>\n<p>Po proveden\u00ed opakov\u00e1n\u00ed p\u0159epn\u011bte na druhou nohu a postup opakujte.<\/p>\n<p><iframe title=\"P\u0159ehr\u00e1va\u010d videa YouTube\" src=\"https:\/\/www.youtube.com\/embed\/Tr1YE2ZDgOg\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span>Z nich<\/span><\/iframe><\/p>\n<h2><strong>Tipy pro profesion\u00e1ly, jak tr\u00e9novat chyt\u0159e<\/strong><\/h2>\n<ul>\n<li>Pomalu spus\u0165te t\u011blo dol\u016f, abyste l\u00e9pe napnuli svaly.<\/li>\n<li>Ujist\u011bte se, \u017ee va\u0161e kolena z\u016fst\u00e1vaj\u00ed stabiln\u00ed.<\/li>\n<li>Jd\u011bte tak n\u00edzko, jak jen to p\u016fjde.<\/li>\n<li>St\u016fjte vzp\u0159\u00edmen\u011b kontrolovan\u00fdm a uklid\u0148uj\u00edc\u00edm zp\u016fsobem.<\/li>\n<li>Za\u010dn\u011bte s lehkou v\u00e1hou a postupn\u011b ji zvy\u0161ujte pro v\u011bt\u0161\u00ed odpor.<\/li>\n<\/ul>\n<h2><strong>\u010cast\u00e9 chyby, kter\u00fdm se vyhnout<\/strong><\/h2>\n<ul>\n<li>P\u0159edn\u00ed chodidlo by nem\u011blo b\u00fdt p\u0159\u00edli\u0161 bl\u00edzko u sebe, proto\u017ee byste si mohli omezit pohyb a z\u00e1rove\u0148 p\u0159\u00edli\u0161 zat\u00ed\u017eit koleno.<\/li>\n<li>Nep\u0159edkl\u00e1n\u011bjte se p\u0159\u00edli\u0161 dop\u0159edu, proto\u017ee to v\u00e1\u017en\u011b omezuje \u00fa\u010dinnost cviku t\u00edm, \u017ee odv\u00e1d\u00ed pozornost od kvadriceps\u016f.<\/li>\n<li>Nepohybujte se p\u0159\u00edli\u0161 rychle, proto\u017ee to omezuje zapojen\u00ed sval\u016f i jejich kontrolu.<\/li>\n<li>Pokud neprovedete pln\u00fd rozsah pohybu, omez\u00edte rozvoj sv\u00fdch sval\u016f.<\/li>\n<\/ul>\n<p>Vyhnut\u00ed se t\u011bmto b\u011b\u017en\u00fdm chyb\u00e1m v\u00e1m pom\u016f\u017ee tr\u00e9novat chyt\u0159e a dos\u00e1hnout lep\u0161\u00edch v\u00fdsledk\u016f p\u0159i cvi\u010den\u00ed nohou.<\/p>\n<h2><strong>Jak p\u0159idat <\/strong><strong>Stabilizovan\u00fd bulharsk\u00fd d\u0159ep se \u0161t\u00edhl\u00fdm zadkem<\/strong><strong> k tr\u00e9ninku nohou<\/strong><\/h2>\n<p>Stabilizovan\u00fd bulharsk\u00fd d\u0159ep s rozta\u017een\u00fdma z\u00e1dy funguje dob\u0159e s jak\u00fdmkoli <a href=\"https:\/\/anabolic-coach.com\/cs\/nohy-ktere-predstavuji-dokonaly-pruvodce-budovanim-sily-a-funkcni-sily\/\">cvi\u010den\u00ed nohou<\/a> :<\/p>\n<p>Doporu\u010deno:<\/p>\n<p>S\u00e9rie: 3\u20134 na ka\u017edou nohu<\/p>\n<p>Opakov\u00e1n\u00ed: 8\u201312<\/p>\n<p>Odpo\u010dinek: 60\u201390 sekund<\/p>\n<p>Bulharsk\u00fd split squat lze pou\u017e\u00edt po d\u0159epu, leg pressu nebo jako hlavn\u00ed tr\u00e9nink na jednu nohu k pos\u00edlen\u00ed spodn\u00ed \u010d\u00e1sti t\u011bla.<\/p>\n<h2><strong>Kdo by m\u011bl pou\u017e\u00edvat toto cvi\u010den\u00ed nohou?<\/strong><\/h2>\n<p>Tento cvik na nohy je nejlep\u0161\u00ed pro za\u010d\u00e1te\u010dn\u00edky, kte\u0159\u00ed se u\u010d\u00ed udr\u017eovat spr\u00e1vnou formu, pro profesion\u00e1ln\u00ed sportovce, kte\u0159\u00ed cht\u011bj\u00ed bezpe\u010dn\u011b zvedat t\u011b\u017e\u0161\u00ed v\u00e1hy, pro sportovce, kte\u0159\u00ed se sna\u017e\u00ed zlep\u0161it s\u00edlu spodn\u00ed \u010d\u00e1sti t\u011bla, a prakticky pro ka\u017ed\u00e9ho, kdo m\u00e1 pot\u00ed\u017ee s bulharsk\u00fdm d\u0159epem na rozkroku.<\/p>\n<h2><strong>Vylep\u0161en\u00ed tr\u00e9ninku nohou: Bulharsk\u00fd d\u0159ep se stabilizovanou vs. s volnou vahou<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<table width=\"624\">\n<tbody>\n<tr>\n<td width=\"208\"><strong>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Funkce<\/strong><\/td>\n<td width=\"208\"><strong>Stabilizovan\u00fd Smith\u016fv stroj <\/strong><\/td>\n<td width=\"208\">\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <strong>Voln\u00e1 v\u00e1ha<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 V\u00e1hy<\/td>\n<td width=\"208\">\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 N\u00edzk\u00fd<\/td>\n<td width=\"208\">\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Vysok\u00fd<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Hmotnost<\/td>\n<td width=\"208\">\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Vy\u0161\u0161\u00ed<\/td>\n<td width=\"208\">\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 M\u00edrn\u00fd<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u0158\u00edzen\u00ed<\/td>\n<td width=\"208\">\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Vysok\u00fd<\/td>\n<td width=\"208\">\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 M\u00edrn\u00fd<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Koordinace<\/td>\n<td width=\"208\">\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Spodn\u00ed<\/td>\n<td width=\"208\">\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Vy\u0161\u0161\u00ed<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p>Tyto dv\u011b verze jsou \u00fa\u010dinn\u00e9, jedin\u00fd rozd\u00edl je v tom, \u017ee u stabilizovan\u00e9 verze se sn\u00e1ze v\u011bnujete v\u00edce s\u00edle a tr\u00e9nujete chyt\u0159e.<\/p>\n<h2><strong>Z\u00e1v\u011bre\u010dn\u00e9 my\u0161lenky<\/strong><\/h2>\n<p>Stabilizovan\u00fd bulharsk\u00fd d\u0159ep s rozta\u017een\u00fdm kladkou je lep\u0161\u00edm vylep\u0161en\u00edm pro tr\u00e9nink v\u0161ech nohou.<\/p>\n<p>Kombinace se Smithov\u00fdm strojem omezuje probl\u00e9my s rovnov\u00e1hou a pom\u00e1h\u00e1 v\u00e1m vybudovat siln\u011bj\u0161\u00ed spodn\u00ed \u010d\u00e1st t\u011bla, co\u017e v\u00e1m usnadn\u00ed zved\u00e1n\u00ed t\u011b\u017e\u0161\u00edch vah, zlep\u0161\u00ed techniku a pos\u00edl\u00ed nohy.<\/p>\n<p>M\u00e9n\u011b chv\u011bn\u00ed, lep\u0161\u00ed kontrola a \u00fa\u017easn\u00e9 v\u00fdsledky.<\/p>","protected":false},"excerpt":{"rendered":"<p>Stability unlocked equals strength upgraded! Bulgarian Split Squat is one of the most effective exercises for building powerful balanced legs which makes it indispensable, as poor balance can make you feel wobbly, lose control or even struggle to lift heavier weights during your leg workout. This is where the Smith Machine comes in, it is [&hellip;] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/stabilizovany-bulharsky-drep-s-tezkyma-nohama-bez-kymaceni\/\">V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":4152,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-4150","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>Stabilized Bulgarian Split Squat: Heavy Legs Without the Wobble - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Bulgarian Split Squat is one of the most effective exercises for building powerful balanced legs which makes it indispensable, as poor balance can make you feel wobbly, lose control or even struggle to lift heavier weights during your leg workout.\" \/>\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\/stabilizovany-bulharsky-drep-s-tezkyma-nohama-bez-kymaceni\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stabilized Bulgarian Split Squat: Heavy Legs Without the Wobble - 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