[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.webshot.cz\/top-5-cviku-pro-posileni-hyzdovych-svalu\/#Article","mainEntityOfPage":"https:\/\/www.webshot.cz\/top-5-cviku-pro-posileni-hyzdovych-svalu\/","headline":"TOP 5 cvik\u016f pro pos\u00edlen\u00ed h\u00fd\u017e\u010fov\u00fdch sval\u016f","name":"TOP 5 cvik\u016f pro pos\u00edlen\u00ed h\u00fd\u017e\u010fov\u00fdch sval\u016f","description":"P\u0159ed cvi\u010den\u00edm se nejprve prot\u00e1hn\u011bte a zah\u0159ejte. Ka\u017ed\u00fd cvik prov\u00e1d\u011bjte 12-15 kr\u00e1t a ud\u011blejte takto t\u0159i s\u00e9rie. Nohy v\u017edy prost\u0159\u00eddejte, po\u010det opakov\u00e1n\u00ed plat\u00ed pro ka\u017edou nohu zvl\u00e1\u0161\u0165. 1. Hlubok\u00e9 d\u0159epy Nohy rozkro\u010dte o n\u011bco v\u00edce, ne\u017e je va\u0161e \u0161\u00ed\u0159ka ramen. D\u016fle\u017eit\u00e9 je, abyste dr\u017eeli va\u0161e z\u00e1da rovn\u011b, nebo\u0165 to zajist\u00ed maxim\u00e1ln\u00ed aktivov\u00e1n\u00ed h\u00fd\u017e\u010fov\u00fdch sval\u016f. Sna\u017ete... <div class=\"read-more navbutton\"><a href=\"https:\/\/www.webshot.cz\/top-5-cviku-pro-posileni-hyzdovych-svalu\/\">\u010c\u00edst v\u00edce<i class=\"fa fa-angle-double-right\"><\/i><\/a><\/div>","datePublished":"2025-03-01","dateModified":"2023-04-27","author":{"@type":"Person","@id":"https:\/\/www.webshot.cz\/author\/devene\/#Person","name":"webshot.cz","url":"https:\/\/www.webshot.cz\/author\/devene\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/664d9cd24f58d4d0b526991e1fec4656a216f6db124bbd66c69ade0e846d4f16?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/664d9cd24f58d4d0b526991e1fec4656a216f6db124bbd66c69ade0e846d4f16?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"webshot.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.webshot.cz\/wp-content\/uploads\/img_a341779_w1740_t1554463419.jpg","url":"https:\/\/www.webshot.cz\/wp-content\/uploads\/img_a341779_w1740_t1554463419.jpg","height":0,"width":0},"url":"https:\/\/www.webshot.cz\/top-5-cviku-pro-posileni-hyzdovych-svalu\/","about":["Kr\u00e1sa"],"wordCount":440,"articleBody":"P\u0159ed cvi\u010den\u00edm se nejprve prot\u00e1hn\u011bte a zah\u0159ejte. Ka\u017ed\u00fd cvik prov\u00e1d\u011bjte 12-15 kr\u00e1t a ud\u011blejte takto t\u0159i s\u00e9rie. Nohy v\u017edy prost\u0159\u00eddejte, po\u010det opakov\u00e1n\u00ed plat\u00ed pro ka\u017edou nohu zvl\u00e1\u0161\u0165.   1. Hlubok\u00e9 d\u0159epy Nohy rozkro\u010dte o n\u011bco v\u00edce, ne\u017e je va\u0161e \u0161\u00ed\u0159ka ramen. D\u016fle\u017eit\u00e9 je, abyste dr\u017eeli va\u0161e z\u00e1da rovn\u011b, nebo\u0165 to zajist\u00ed maxim\u00e1ln\u00ed aktivov\u00e1n\u00ed h\u00fd\u017e\u010fov\u00fdch sval\u016f. Sna\u017ete se j\u00edt do pod\u0159epu tak n\u00edzko, jak to p\u016fjde. Pokud chcete zv\u00fd\u0161it n\u00e1ro\u010dnost cviku, vezm\u011bte si z\u00e1va\u017e\u00ed, kter\u00e9 dr\u017ete na hrudn\u00edku nebo zkuste d\u0159ep jen na jedn\u00e9 noze. T\u00edmto cvikem zlep\u0161\u00edte svou flexibilitu a pos\u00edl\u00edte h\u00fd\u017e\u010fov\u00e9 svaly pom\u011brn\u011b rychle.  2. M\u016fstek Lehn\u011bte si na zem na z\u00e1da a pokr\u010dte nohy. Chodidla m\u011bjte op\u0159en\u00e1 o zem. Pomalu za\u010dn\u011bte zvedat p\u00e1nev tak vysoko, jak v\u00e1m to t\u011blo dovol\u00ed. Pokud m\u00e1te zadek zvednut\u00fd, podlahy by se m\u011bla dot\u00fdkat pouze chodidla, hlava a ramena. Pokud se v\u00e1m zd\u00e1 cvik jednoduch\u00fd, m\u016f\u017eete zkusit jednu nohu nat\u00e1hnout nebo nohu pokr\u010dit a kotn\u00edk polo\u017eit nad druh\u00e9 koleno. 3. Zano\u017eov\u00e1n\u00ed Klekn\u011bte si na \u010dty\u0159i, ruce m\u011bjte rovn\u011b nata\u017een\u00e9 a polo\u017een\u00e9 m\u00edrn\u011b p\u0159ed v\u00e1mi. Za\u010dn\u011bte jednu nohu zvedat ke stropu a pot\u00e9 ji vra\u0165te zp\u00e1tky. Nohy st\u0159\u00eddejte. Pokud chcete cvik mali\u010dko pozm\u011bnit, m\u016f\u017eete se op\u0159\u00edt o lokty, m\u00edsto o dlan\u011b nebo nezvedat nata\u017eenou nohu, ale pokr\u010dit j\u00ed a vykop\u00e1vat ke stropu. 4. V\u00fdpady do stran Rozkro\u010dte nohy o n\u011bco v\u00edc, ne\u017e je \u0161\u00ed\u0159ka va\u0161ich ramen. Pot\u00e9 p\u0159esu\u0148te v\u00e1hu k jedn\u00e9 stran\u011b. V pozici chv\u00edli vydr\u017ete a pak se vra\u0165te zp\u011bt. V\u00fdpady m\u016f\u017eete prov\u00e1d\u011bt i z v\u00fdchoz\u00ed pozice s nohami sno\u017emo, kdy ud\u011bl\u00e1te \u00fakrok. P\u0159i tomto cviku pos\u00edl\u00edte nejen h\u00fd\u017ed\u011b, ale tak\u00e9 nohy. 5. Hydrant Klekn\u011bte si na kolena a op\u0159ete se o dlan\u011b, kter\u00e9 budete m\u00edt m\u00edrn\u011b p\u0159ed v\u00e1mi. Ruce m\u011bjte nata\u017een\u00e9. Zvedn\u011bte nohu a p\u0159et\u00e1hn\u011bte j\u00ed do strany. Tento cvik v\u00e1m m\u016f\u017ee p\u0159ipom\u00ednat psa, kdy\u017e si zna\u010dkuje sv\u00e9 \u00fazem\u00ed. Procvi\u010d\u00edte nejen h\u00fd\u017e\u010fov\u00e9 svaly, ale i men\u0161\u00ed svaly na nohou.                                                                                                                                                                                                                                                                                                                                                                                         4.3\/5 - (6 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"TOP 5 cvik\u016f pro pos\u00edlen\u00ed h\u00fd\u017e\u010fov\u00fdch sval\u016f","item":"https:\/\/www.webshot.cz\/top-5-cviku-pro-posileni-hyzdovych-svalu\/#breadcrumbitem"}]}]