{"id":1396,"date":"2022-08-12T12:22:13","date_gmt":"2022-08-12T12:22:13","guid":{"rendered":"https:\/\/www.rady-ch.top\/?p=1396"},"modified":"2024-03-27T15:25:33","modified_gmt":"2024-03-27T15:25:33","slug":"cviky-ktere-zpevni-svaly-a-zformuji-vasi-postavu-vsechny-lze-provadet-doma-bez-nutnosti-poceni-v-posilovne","status":"publish","type":"post","link":"https:\/\/www.rady-ch.top\/?p=1396","title":{"rendered":"Cviky, kter\u00e9 zpevn\u00ed svaly a zformuj\u00ed va\u0161i postavu. V\u0161echny lze prov\u00e1d\u011bt doma bez nutnosti pocen\u00ed v posilovn\u011b"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.zdravestravovani.eu\/wp-content\/uploads\/2022\/07\/delfini-prkno-1-678x381.jpg\" alt=\"\" title=\"delfini-prkno\"\/><figcaption>Fotografie: Shutterstock<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Odborn\u00edci st\u00e1le zd\u016fraz\u0148uji nutnost fyzick\u00e9 aktivity k&nbsp;udr\u017een\u00ed zdrav\u00ed. Ka\u017ed\u00e9mu se ale nechce chodit do posilovny. Pro takov\u00e9 jedince existuje dom\u00e1c\u00ed cvi\u010den\u00ed, s&nbsp;n\u00edm\u017e si procvi\u010d\u00ed cel\u00e9 t\u011blo.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mezi nejobl\u00edben\u011bj\u0161\u00ed aktivity na spalov\u00e1n\u00ed tuku a hubnut\u00ed pat\u0159\u00ed b\u011bh a jogging, p\u0159\u00edpadn\u011b b\u011b\u017eeck\u00fd p\u00e1s a silov\u00e9 cvi\u010den\u00ed. I v prost\u0159ed\u00ed domova lze \u00fa\u010dinn\u011b cvi\u010dit a formovat t\u011blo.\u00a0<strong>Sta\u010d\u00ed si osvojit s\u00e9rii p\u011bti cvik\u016f<\/strong>\u00a0a dodr\u017eovat zejm\u00e9na jejich spr\u00e1vn\u00e9 proveden\u00ed. Kdy\u017e je budete cvi\u010dit ka\u017ed\u00fd den, doc\u00edl\u00edte lep\u0161\u00ed fyzick\u00e9 kondice, \u0159\u00edk\u00e1 fyzioterapeut\u00a0Gregory Minnis.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ko\u010di\u010d\u00ed h\u0159bet<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Tento cvik zlep\u0161uje dr\u017een\u00ed t\u011bla a protahuje svaly, sou\u010dasn\u011b stimuluje vnit\u0159n\u00ed org\u00e1ny v&nbsp;b\u0159i\u0161e. Kleknete si kolena a op\u0159ete se o dlan\u011b. Hlava vis\u00ed voln\u011b k&nbsp;zemi.&nbsp;<strong>Na jednu dobu se p\u00e1te\u0159 nahrb\u00ed a na druhou zase prohne<\/strong>. Hlava se nesm\u00ed zvedat a pozor je t\u0159eba d\u00e1vat na nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed v&nbsp;bedern\u00ed p\u00e1te\u0159i. Cvik opakujte 10kr\u00e1t.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Delf\u00edn\u00ed prkno<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ur\u010dit\u011b zn\u00e1te klasick\u00fd cvik zvan\u00fd prkno. Cvi\u010d\u00ed ve vzporu na loktech na podlaze, kdy je \u010dlov\u011bk op\u0159en\u00fd o \u0161pi\u010dky prst\u016f a p\u00e1te\u0159 je rovn\u00e1. P\u0159i delf\u00edn\u00edm prknu se&nbsp;<strong>nohy a p\u00e1te\u0159 dostanou do pozice obr\u00e1cen\u00e9ho p\u00edsmene V<\/strong>, p\u0159i\u010dem\u017e se cvi\u010denec st\u00e1le op\u00edr\u00e1 o lokty. Cvik posiluje pa\u017ee, nohy a st\u0159ed t\u011bla. Zlep\u0161uje tak\u00e9 hustotu kost\u00ed. Zacvi\u010dte si 3 sady po 15 opakov\u00e1n\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Bo\u010dn\u00ed prkno<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Prkno cvi\u010den\u00e9 na boku zlep\u0161uje rovnov\u00e1hu, flexibilitu a pom\u00e1h\u00e1 p\u0159i hubnut\u00ed. Zaujm\u011bte pozici bo\u010dn\u00edho prkna tak, \u017ee se op\u0159ete o levou ruku na podlaze,&nbsp;<strong>t\u011blo je zvednut\u00e9 a tvo\u0159\u00ed p\u0159\u00edmku od hlavy a\u017e k&nbsp;pat\u011b<\/strong>. Prav\u00e1 ruka je za hlavou. St\u00e1hnete b\u0159i\u0161n\u00ed svaly a budete p\u0159itahovat lev\u00e9 koleno k&nbsp;prav\u00e9mu lokti a pak strany vym\u011bn\u00edte. Provedete 10 opakov\u00e1n\u00ed na ka\u017edou stranu.<\/p>\n\n\n\n<figure class=\"wp-block-image\" id=\"attachment_44475\"><img decoding=\"async\" src=\"https:\/\/www.zdravestravovani.eu\/wp-content\/uploads\/2022\/07\/cviceni-na-zinence.jpg\" alt=\"\" class=\"wp-image-44475\"\/><figcaption>Fotografie: Pixabay<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Cvi\u010den\u00ed vsed\u011b<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">I vsed\u011b lze \u00fa\u010dinn\u011b cvi\u010dit. Sedn\u011bte si na m\u011bkkou gymnastickou podlo\u017eku. Prav\u00e9 koleno skr\u010d\u00edte, zat\u00edmco levou nohu nat\u00e1hnete. Op\u00edr\u00e1te se o levou ruku,&nbsp;<strong>pravou ruku d\u00e1te za hlavu<\/strong>. Cvi\u010den\u00ed zlep\u0161uje pevnost a s\u00edlu tricepsu a \u0161ikm\u00fdch b\u0159i\u0161n\u00edch sval\u016f. V&nbsp;pozici vydr\u017e\u00edte n\u011bkolik sekund a vym\u011bn\u00edte strany. Zacvi\u010dte si sadu s&nbsp;5 opakov\u00e1n\u00edmi pro ka\u017edou stranu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">D\u0159epy ze strany na stranu<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dobr\u00fdm cvikem k&nbsp;pos\u00edlen\u00ed nohou a h\u00fd\u017ed\u00ed jsou d\u0159epy s&nbsp;\u00fakrokem do jedn\u00e9 a druh\u00e9 strany. Postav\u00edte se rovn\u011b.&nbsp;<strong>Ukro\u010d\u00edte doprava do d\u0159epu<\/strong>, ruce jsou spojen\u00e9 p\u0159ed t\u011blem. Pak vym\u011bn\u00edte strany a ukro\u010d\u00edte doleva. Vydr\u017ete takto cvi\u010dit po dobu 1 minuty, co\u017e obn\u00e1\u0161\u00ed asi 20 opakov\u00e1n\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zdroj:&nbsp;www.zdravestravovani.eu<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Odborn\u00edci st\u00e1le zd\u016fraz\u0148uji nutnost fyzick\u00e9 aktivity k&nbsp;udr\u017een\u00ed zdrav\u00ed. Ka\u017ed\u00e9mu se ale nechce chodit do posilovny. Pro takov\u00e9 jedince existuje dom\u00e1c\u00ed cvi\u010den\u00ed, s&nbsp;n\u00edm\u017e si procvi\u010d\u00ed cel\u00e9 t\u011blo. Mezi nejobl\u00edben\u011bj\u0161\u00ed aktivity na [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4325,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-1396","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cviky, kter\u00e9 zpevn\u00ed svaly a zformuj\u00ed va\u0161i postavu. V\u0161echny lze prov\u00e1d\u011bt doma bez nutnosti pocen\u00ed v posilovn\u011b - Recept\u00e1\u0159<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.rady-ch.top\/?p=1396\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cviky, kter\u00e9 zpevn\u00ed svaly a zformuj\u00ed va\u0161i postavu. V\u0161echny lze prov\u00e1d\u011bt doma bez nutnosti pocen\u00ed v posilovn\u011b - Recept\u00e1\u0159\" \/>\n<meta property=\"og:description\" content=\"Odborn\u00edci st\u00e1le zd\u016fraz\u0148uji nutnost fyzick\u00e9 aktivity k&nbsp;udr\u017een\u00ed zdrav\u00ed. Ka\u017ed\u00e9mu se ale nechce chodit do posilovny. Pro takov\u00e9 jedince existuje dom\u00e1c\u00ed cvi\u010den\u00ed, s&nbsp;n\u00edm\u017e si procvi\u010d\u00ed cel\u00e9 t\u011blo. 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