[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.warcon.cz\/posilovat-muzete-i-doma-bez-naradi\/#Article","mainEntityOfPage":"https:\/\/www.warcon.cz\/posilovat-muzete-i-doma-bez-naradi\/","headline":"Posilovat m\u016f\u017eete i doma bez n\u00e1\u0159ad\u00ed","name":"Posilovat m\u016f\u017eete i doma bez n\u00e1\u0159ad\u00ed","description":"Kliky \u2013 univerz\u00e1ln\u00ed cvik, kter\u00fd m\u016f\u017eete prov\u00e1d\u011bt i v\u00a0pohodl\u00ed domova, a nepot\u0159ebujete k\u00a0n\u011bmu \u017e\u00e1dn\u00e9 speci\u00e1ln\u00ed pom\u016fcky. M\u016f\u017eete je prov\u00e1d\u011bt bu\u010f pouze s\u00a0pomoc\u00ed trupu…","datePublished":"2018-11-15","dateModified":"2023-04-25","author":{"@type":"Person","@id":"https:\/\/www.warcon.cz\/author\/devene\/#Person","name":"warcon.cz","url":"https:\/\/www.warcon.cz\/author\/devene\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/4860d213c5bedfa07ff2b166ff7b069759f9dbf79eae813578c75f9f8cb939b7?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/4860d213c5bedfa07ff2b166ff7b069759f9dbf79eae813578c75f9f8cb939b7?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"warcon.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.warcon.cz\/wp-content\/uploads\/img_a331250_w1696_t1543573071.jpg","url":"https:\/\/www.warcon.cz\/wp-content\/uploads\/img_a331250_w1696_t1543573071.jpg","height":0,"width":0},"url":"https:\/\/www.warcon.cz\/posilovat-muzete-i-doma-bez-naradi\/","about":["Zdrav\u00ed"],"wordCount":525,"articleBody":"Kliky \u2013 univerz\u00e1ln\u00ed cvik, kter\u00fd m\u016f\u017eete prov\u00e1d\u011bt i v\u00a0pohodl\u00ed domova, a nepot\u0159ebujete k\u00a0n\u011bmu \u017e\u00e1dn\u00e9 speci\u00e1ln\u00ed pom\u016fcky. M\u016f\u017eete je prov\u00e1d\u011bt bu\u010f pouze s\u00a0pomoc\u00ed trupu na rovn\u00e9 podlo\u017ece, anebo um\u00edstit na z\u00e1da batoh se z\u00e1t\u011b\u017e\u00ed, a ti zdatn\u011bj\u0161\u00ed je mohou prov\u00e1d\u011bt na op\u011bradlech dvou \u017eidl\u00ed oto\u010den\u00fdch op\u011bradly proti sob\u011b. Na \u017eidl\u00edch by m\u011bl n\u011bkdo sed\u011bt, nebo b\u00fdt na nich alespo\u0148 adekv\u00e1tn\u00ed z\u00e1t\u011b\u017e. Kliky jsou nesm\u00edrn\u011b n\u00e1ro\u010dn\u00fdm cvikem a podle toho, jak\u00e9 partie chceme procvi\u010dit, vol\u00edme \u0161\u00ed\u0159ku rozep\u0159en\u00ed pa\u017e\u00ed. Pro vnit\u0159n\u00ed prsn\u00ed svaly a ramena d\u00e1me ruce co nejbl\u00ed\u017ee k\u00a0sob\u011b a naopak pro p\u0159\u00edm\u00e9 prsn\u00ed a deltov\u00e9 svalstvo ruce co nejv\u00edce od sebe rozev\u0159eme.Bicepsov\u00fd zdvih \u2013 jeden z\u00a0nejobl\u00edben\u011bj\u0161\u00edch cvik\u016f pro mu\u017ee a sp\u00ed\u0161e dopl\u0148uj\u00edc\u00ed cvik pro \u017eeny. Aby m\u011bl skute\u010dn\u00fd efekt pro n\u00e1r\u016fst svalov\u00e9 hmoty, m\u011bl by se prov\u00e1d\u011bt s\u00a0jednoru\u010dn\u00ed \u010dinkou st\u0159\u00eddav\u011b levou a pravou pa\u017e\u00ed ve t\u0159ech a\u017e \u010dty\u0159ech s\u00e9ri\u00edch cvik\u016f. A to tak, aby ji\u017e posledn\u00ed s\u00e9rie prob\u00edhala s\u00a0velkou n\u00e1mahou, a v\u00a0t\u00e9to f\u00e1zi si lze trochu vypom\u00e1hat pohyby t\u011bla nebo p\u0159idr\u017een\u00edm n\u00e1\u0159ad\u00ed druhou rukou. Svalov\u00e1 hmota toti\u017e nejv\u00edce roste v\u00a0okam\u017eiku, kdy j\u00ed d\u00e1me najevo, \u017ee je zat\u00ed\u017eena na maximum.B\u0159icho \u2013 zn\u00e1m\u00fd cvik s\u00a0nohama zap\u0159en\u00fdma o pevnou podlo\u017eku, ohnut\u00fdma do prav\u00e9ho \u00fahlu, a s\u00a0rukama za hlavou. Zved\u00e1n\u00ed do sedu proti odporu v\u00e1hy trupu posiluje p\u0159\u00edm\u00e9 b\u0159i\u0161n\u00ed svaly, a pokud se nat\u00e1\u010d\u00edme a loktem dot\u00fdk\u00e1me v\u017edy kolena opa\u010dn\u00e9 nohy, procvi\u010d\u00edme i bo\u010dn\u00ed partie.Mrtv\u00fd tah \u2013 mezi tr\u00e9novan\u00fdmi sportovci b\u00fdvaj\u00ed nejv\u00edce problematick\u00e9 z\u00e1dov\u00e9 svaly. \u010castokr\u00e1t jsou tak\u00e9 zanedb\u00e1v\u00e1ny, ale jsou zapot\u0159eb\u00ed ke komplexn\u00edmu dr\u017een\u00ed t\u011bla ve vzp\u0159\u00edmen\u00e9 poloze a zes\u00edlen\u00ed svalov\u00e9 hmoty v\u00a0okol\u00ed p\u00e1te\u0159e. Prov\u00e1d\u00edme jej tak, \u017ee se p\u0159edklon\u00edme a uchop\u00edme t\u011b\u017ek\u00fd p\u0159edm\u011bt, le\u017e\u00edc\u00ed na zemi, a pomalu se zved\u00e1me do p\u0159\u00edm\u00e9ho stoje, ale zam\u011bstn\u00e1me pouze z\u00e1da, nepom\u00e1h\u00e1me si kon\u010detinami ani b\u0159i\u0161n\u00edmi svaly.Stehna \u2013 na p\u0159\u00edm\u00e9 stehenn\u00ed svalstvo existuj\u00ed r\u016fzn\u00e9 technick\u00e9 pom\u016fcky v\u00a0posilovn\u00e1ch, n\u00e1m ale posta\u010d\u00ed cvi\u010dit docela oby\u010dejn\u00e9 d\u0159epy. M\u016f\u017eeme je zkusit op\u011bt se z\u00e1t\u011b\u017e\u00ed na z\u00e1dech, nejl\u00e9pe s\u00a0pevn\u00fdm batohem napln\u011bn\u00fdm kameny, s\u00e1\u010dky s\u00a0p\u00edskem apod. V\u00edte, \u017ee Arnold Schwarzenegger doc\u00edlil mohutn\u00fdch stehenn\u00edch sval\u016f ch\u016fz\u00ed v\u00a0horsk\u00e9m ter\u00e9nu, kde p\u0159en\u00e1\u0161el z\u00a0m\u00edsta na m\u00edsto t\u011b\u017ek\u00e9 kmeny strom\u016f, a kdy jeho ch\u016fze p\u0159ipom\u00ednala pr\u00e1v\u011b d\u0159epy?                                                                                                                                                                                                                                                                                                                                                                                        5\/5 - (1 vote)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Posilovat m\u016f\u017eete i doma bez n\u00e1\u0159ad\u00ed","item":"https:\/\/www.warcon.cz\/posilovat-muzete-i-doma-bez-naradi\/#breadcrumbitem"}]}]