{"id":636,"date":"2021-08-24T14:24:46","date_gmt":"2021-08-24T12:24:46","guid":{"rendered":"https:\/\/casopiszeny.cz\/?p=636"},"modified":"2021-08-24T14:24:47","modified_gmt":"2021-08-24T12:24:47","slug":"chybi-vam-fitko-vezmete-zidli-a-doma-si-procvicte-zadek-i-stehna","status":"publish","type":"post","link":"https:\/\/casopiszeny.cz\/?p=636","title":{"rendered":"Chyb\u00ed v\u00e1m fitko? Vezm\u011bte \u017eidli a DOMA si procvi\u010dte zadek i stehna!"},"content":{"rendered":"\n

Do fitness centra se sice nedostanete, to ale nen\u00ed d\u016fvod, abyste doma p\u0159ib\u00edrali. Sta\u010d\u00ed p\u0159esunout \u017eidli do st\u0159edu pokoje a v\u00e1\u0161 dom\u00e1c\u00ed tr\u00e9nink m\u016f\u017ee za\u010d\u00edt. Vyzkou\u0161ejte s\u00e9rii n\u00e1sleduj\u00edc\u00edch cvik\u016f.<\/p>\n\n\n\n

Pravda, Nina Bacharov\u00e1 18.03.2020 15:00
Pod\u0159epy pro pevn\u011bj\u0161\u00ed stehna a zadek
Sedn\u011bte si na okraj \u017eidle a p\u0159edpa\u017ete. Chodidla jsou na \u0161\u00ed\u0159ku ramen a v kolenn\u00edm kloubu by m\u011bl b\u00fdt prav\u00fd \u00fahel. Vsta\u0148te a s n\u00e1dechem pomalu klesejte, dokud se zadkem jemn\u011b nedotknete okraje \u017eidle. N\u00e1sledn\u011b s v\u00fddechem op\u011bt vsta\u0148te. Chodidla jsou b\u011bhem cel\u00e9ho cvi\u010den\u00ed na jednom m\u00edst\u011b a ruce p\u0159edpa\u017een\u00e9. Prove\u010fte alespo\u0148 15 a\u017e 20 pod\u0159epu ve t\u0159ech s\u00e9ri\u00edch.<\/p>\n\n\n\n

Zadn\u00ed strana stehien.Foto: Shutterstock
Zadn\u00ed strana stehen.
Zadn\u00ed stranu stehen procvi\u010d\u00edte Zano\u017eov\u00e1n\u00ed
Postavte se za \u017eidli a uchopte op\u011bradlo. Jednu nohu m\u00edrn\u011b pokr\u010dte a zano\u017eujte n\u00ed tak, aby se \u00fahel v koleni nem\u011bnil. Trup je b\u011bhem cvi\u010den\u00ed vzp\u0159\u00edmen\u00fd. Procvi\u010dte ka\u017edou nohu ve t\u0159ech s\u00e9ri\u00edch po 20 a\u017e 25 opakov\u00e1n\u00ed. Nohy st\u0159\u00eddejte po ka\u017ed\u00e9 s\u00e9rii.<\/p>\n\n\n\n

Stehna a zadok.Foto: Shutterstock
Stehna a zadek.
Uno\u017eov\u00e1n\u00ed pro vn\u011bj\u0161\u00ed stehna a zadek
Abyste stimulovaly i vn\u011bj\u0161\u00ed stranu stehna a zadku je t\u0159eba uno\u017eov\u00e1n\u00ed. Postavte se bokem k op\u011bradlu a uchopte ho. M\u00edrn\u011b pokr\u010denou nohou uno\u017eujte co nejv\u00fd\u0161e. Po 20 opakov\u00e1n\u00edch se oto\u010dte a pokra\u010dujte druhou nohou. Ka\u017edou nohu procvi\u010dte t\u0159ikr\u00e1t. Cvi\u010den\u00ed bude efektivn\u011bj\u0161\u00ed, pokud si na kotn\u00edk p\u0159ipevn\u00edte lehk\u00e9 z\u00e1va\u017e\u00ed.<\/p>\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

Tricepsy.Foto: Shutterstock
Tricepsy.
Tricepsy zpevn\u00edte zadn\u00edmi klikat\u00e9
Postavte se z\u00e1dy k \u017eidli a pomoc\u00ed pod\u0159epu polo\u017ete dlan\u011b na jej\u00ed p\u0159edn\u00ed \u010d\u00e1st. Pokud ji\u017e m\u00e1te jistotu stabiln\u00edho \u00fachopu, p\u0159esu\u0148te chodidla tak, aby byl zadek t\u011bsn\u011b nad zem\u00ed a v loktech alespo\u0148 prav\u00fd \u00fahel. S v\u00fddechem se vytla\u010dujte a\u017e na t\u00e9m\u011b\u0159 nata\u017een\u00e9 pa\u017ee. Nohama si nepom\u00e1hejte. Prove\u010fte 10 a\u017e 15 opakov\u00e1n\u00ed ve t\u0159ech s\u00e9ri\u00edch.<\/p>\n\n\n\n

Hrudn\u00edk a ramen\u00e1.Foto: Shutterstock
Hrudn\u00edk a ramena.
Nezapome\u0148te na hrudn\u00edk a ramena
Kliky s oporou o \u017eidli krom\u011b tricepsu zpevn\u00ed ramena i hrudn\u00edk. Jednodu\u0161e se op\u0159ete dlan\u011bmi o okraj sedadla a s n\u00e1dechem se spus\u0165te co nejn\u00ed\u017ee. V loktech byste m\u011bli dos\u00e1hnout minim\u00e1ln\u011b prav\u00fd \u00fahel. S v\u00fddechem se vytiskn\u011bte na nata\u017een\u00e9 pa\u017ee. Nohy a trup jsou b\u011bhem cviku v jedn\u00e9 rovin\u011b. Pokud touto technikou nezvl\u00e1dnete 10 opakov\u00e1n\u00ed, klidn\u011b se pokr\u010den\u00edm nohou spus\u0165te na kolena a pokra\u010dujte. Op\u011bt je t\u0159eba prov\u00e9st minim\u00e1ln\u011b t\u0159i s\u00e9rie.<\/p>\n","protected":false},"excerpt":{"rendered":"

Do fitness centra se sice nedostanete, to ale nen\u00ed d\u016fvod, abyste doma p\u0159ib\u00edrali. Sta\u010d\u00ed p\u0159esunout \u017eidli do st\u0159edu pokoje a v\u00e1\u0161 dom\u00e1c\u00ed tr\u00e9nink m\u016f\u017ee za\u010d\u00edt. Vyzkou\u0161ejte s\u00e9rii n\u00e1sleduj\u00edc\u00edch cvik\u016f. Pravda, Nina Bacharov\u00e1 18.03.2020 15:00Pod\u0159epy pro pevn\u011bj\u0161\u00ed stehna a zadekSedn\u011bte si na okraj \u017eidle a p\u0159edpa\u017ete. Chodidla jsou na \u0161\u00ed\u0159ku ramen a v kolenn\u00edm kloubu by […]<\/p>\n","protected":false},"author":2,"featured_media":637,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[15],"tags":[],"class_list":["post-636","post","type-post","status-publish","format-standard","has-post-thumbnail","category-rady-a-navody"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t