{"id":168681,"date":"2015-10-26T00:00:00","date_gmt":"2015-10-25T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/craig-capurso-a-tipy-ako-dosiahnut-silnejsie-nohy\/"},"modified":"2022-12-30T12:26:13","modified_gmt":"2022-12-30T11:26:13","slug":"craig-capurso-a-tipy-ako-dosiahnut-silnejsie-nohy","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/craig-capurso-a-tipy-ako-dosiahnut-silnejsie-nohy\/","title":{"rendered":"Craig Capurso a tipy ako dosiahnu\u0165 silnej\u0161ie nohy"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/craig-capurso-a-tipy-ako-dosiahnut-silnejsie-nohy\/#1_Ktory_cvik_na_nohy_je_podla_vas_najviac_precenovany\" title=\"1. Ktor\u00fd cvik na nohy je pod\u013ea v\u00e1s najviac prece\u0148ovan\u00fd?\">1. Ktor\u00fd cvik na nohy je pod\u013ea v\u00e1s najviac prece\u0148ovan\u00fd?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/craig-capurso-a-tipy-ako-dosiahnut-silnejsie-nohy\/#2_Ktory_cvik_na_nohy_je_podla_vas_najviac_podcenovany\" title=\"2. Ktor\u00fd cvik na nohy je pod\u013ea v\u00e1s najviac podce\u0148ovan\u00fd?\">2. Ktor\u00fd cvik na nohy je pod\u013ea v\u00e1s najviac podce\u0148ovan\u00fd?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/craig-capurso-a-tipy-ako-dosiahnut-silnejsie-nohy\/#3_Ktory_cvik_povazujete_za_najlepsi_medzi_cvikmi_na_nohy\" title=\"3. Ktor\u00fd cvik pova\u017eujete za najlep\u0161\u00ed medzi cvikmi na nohy?\">3. Ktor\u00fd cvik pova\u017eujete za najlep\u0161\u00ed medzi cvikmi na nohy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/craig-capurso-a-tipy-ako-dosiahnut-silnejsie-nohy\/#4_Ktore_pokrocile_principy_intenzity_funguju_najlepsie_s_drepmi\" title=\"4. Ktor\u00e9 pokro\u010dil\u00e9 princ\u00edpy intenzity funguj\u00fa najlep\u0161ie s drepmi?\">4. Ktor\u00e9 pokro\u010dil\u00e9 princ\u00edpy intenzity funguj\u00fa najlep\u0161ie s drepmi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/craig-capurso-a-tipy-ako-dosiahnut-silnejsie-nohy\/#_5_S_akymi_dalsimi_technikami_vytazite_z_drepov_este_viac\" title=\"&nbsp;5. S ak\u00fdmi \u010fal\u0161\u00edmi technikami vy\u0165a\u017e\u00edte z drepov e\u0161te viac?\">&nbsp;5. S ak\u00fdmi \u010fal\u0161\u00edmi technikami vy\u0165a\u017e\u00edte z drepov e\u0161te viac?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/craig-capurso-a-tipy-ako-dosiahnut-silnejsie-nohy\/#6_Ako_zapada_trening_noh_do_vasho_rozlozenia\" title=\"6.&nbsp;Ako zapad\u00e1 tr\u00e9ning n\u00f4h do v\u00e1\u0161ho rozlo\u017eenia?\">6.&nbsp;Ako zapad\u00e1 tr\u00e9ning n\u00f4h do v\u00e1\u0161ho rozlo\u017eenia?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/craig-capurso-a-tipy-ako-dosiahnut-silnejsie-nohy\/#7_Ako_ste_pristupovali_k_tejto_vyzve\" title=\"7. Ako ste pristupovali k tejto v\u00fdzve?\">7. Ako ste pristupovali k tejto v\u00fdzve?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/craig-capurso-a-tipy-ako-dosiahnut-silnejsie-nohy\/#8_Aku_schemu_serii_a_opakovani_zvycajne_nasledujete\" title=\"8. Ak\u00fa sch\u00e9mu s\u00e9ri\u00ed a opakovan\u00ed zvy\u010dajne nasledujete?\">8. Ak\u00fa sch\u00e9mu s\u00e9ri\u00ed a opakovan\u00ed zvy\u010dajne nasledujete?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/craig-capurso-a-tipy-ako-dosiahnut-silnejsie-nohy\/#9_Povedzme_ze_trenujete_sam_Co_je_najlepsi_sposob_pre_zvysenie_intenzity_bez_vasho_sparinga_ktory_vam_pomaha_a_motivuje_vas\" title=\"9. Povedzme, \u017ee tr\u00e9nujete s\u00e1m. \u010co je najlep\u0161\u00ed sp\u00f4sob pre zv\u00fd\u0161enie intenzity bez v\u00e1\u0161ho sparinga, ktor\u00fd v\u00e1m pom\u00e1ha a motivuje v\u00e1s?\">9. Povedzme, \u017ee tr\u00e9nujete s\u00e1m. \u010co je najlep\u0161\u00ed sp\u00f4sob pre zv\u00fd\u0161enie intenzity bez v\u00e1\u0161ho sparinga, ktor\u00fd v\u00e1m pom\u00e1ha a motivuje v\u00e1s?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/craig-capurso-a-tipy-ako-dosiahnut-silnejsie-nohy\/#10_Aku_najvacsiu_chybu_vidite_robit_ostatnych_pri_treningu_noh\" title=\"10. Ak\u00fa najv\u00e4\u010d\u0161iu chybu vid\u00edte robi\u0165 ostatn\u00fdch pri tr\u00e9ningu n\u00f4h?\">10. Ak\u00fa najv\u00e4\u010d\u0161iu chybu vid\u00edte robi\u0165 ostatn\u00fdch pri tr\u00e9ningu n\u00f4h?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/craig-capurso-a-tipy-ako-dosiahnut-silnejsie-nohy\/#9_Co_je_najvacsia_chyba_ktoru_ste_robili_pocas_treningu_noh\" title=\"9. \u010co je najv\u00e4\u010d\u0161ia chyba, ktor\u00fa ste robili po\u010das tr\u00e9ningu n\u00f4h?\">9. \u010co je najv\u00e4\u010d\u0161ia chyba, ktor\u00fa ste robili po\u010das tr\u00e9ningu n\u00f4h?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/craig-capurso-a-tipy-ako-dosiahnut-silnejsie-nohy\/#10_Mate_oblubenu_rutinu_ktorou_zakoncujete_trening_na_napumpovanie_noh\" title=\"10. M\u00e1te ob\u013e\u00faben\u00fa rutinu, ktorou zakon\u010dujete tr\u00e9ning na napumpovanie n\u00f4h?\">10. M\u00e1te ob\u013e\u00faben\u00fa rutinu, ktorou zakon\u010dujete tr\u00e9ning na napumpovanie n\u00f4h?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/craig-capurso-a-tipy-ako-dosiahnut-silnejsie-nohy\/#11_Aku_najlepsiu_radu_o_treningu_noh_vam_niekto_dal\" title=\"11. Ak\u00fa najlep\u0161iu radu o tr\u00e9ningu n\u00f4h v\u00e1m niekto dal?\">11. Ak\u00fa najlep\u0161iu radu o tr\u00e9ningu n\u00f4h v\u00e1m niekto dal?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.sk\/blog\/craig-capurso-a-tipy-ako-dosiahnut-silnejsie-nohy\/#12_Ak_sa_vas_niekto_opyta_ake_je_vase_tajomstvo_svalnatych_noh_co_odpoviete\" title=\"12.&nbsp;Ak sa v\u00e1s niekto op\u00fdta, ak\u00e9 je va\u0161e tajomstvo svalnat\u00fdch n\u00f4h, \u010do odpoviete?\">12.&nbsp;Ak sa v\u00e1s niekto op\u00fdta, ak\u00e9 je va\u0161e tajomstvo svalnat\u00fdch n\u00f4h, \u010do odpoviete?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"has-text-align-left\">Craig Capurso je<strong> mu\u017e r\u00f4znych tv\u00e1r\u00ed<\/strong>. Obchodn\u00edk s&nbsp;komoditami na Wall Street, \u00faspe\u0161n\u00fd podnikate\u013e a&nbsp;Cellucor-om sponzorovan\u00fd \u0161portovec. Tento v\u017edy dokonale upraven\u00fd mu\u017e v obleku s kravatou, svoj <strong>vo\u013en\u00fd \u010das venuje dv\u00edhaniu z\u00e1va\u017eia<\/strong>. Ale \u010d\u00edm je Craig zauj\u00edmav\u00fd? Pr\u00e1ve svojimi <strong>ne\u00faprosn\u00fdmi met\u00f3dami tr\u00e9novania n\u00f4h<\/strong>. Pozrite si neuverite\u013ene u\u017eito\u010dn\u00e9 tipy na rast a rozvoj svalov n\u00f4h od Craiga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Ktory_cvik_na_nohy_je_podla_vas_najviac_precenovany\"><\/span><span style=\"color: #ff6600;\">1. Ktor\u00fd cvik na nohy je pod\u013ea v\u00e1s najviac prece\u0148ovan\u00fd?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Jednozna\u010dne <strong>predkop\u00e1vanie<\/strong>. Tento cvik nesl\u00fa\u017ei na \u017eiaden funk\u010dn\u00fd \u00fa\u010del a v \u017eivote sa nestretnete so \u017eiadnou situ\u00e1ciou, <strong>kedy by ste museli predkop\u00e1va\u0165 nohy<\/strong>. Jedine, ak sa sna\u017e\u00edte strias\u0165 die\u0165a zo svojich \u010dlenkov. Esteticky vzat\u00e9 v\u00e1m to umo\u017en\u00ed stiahnu\u0165 ni\u017e\u0161\u00ed kvadriceps, ale pod\u013ea m\u00f4jho n\u00e1zoru, m\u00e1 viac nev\u00fdhod ako v\u00fdhod. Tento cvik v\u00e1s bude st\u00e1\u0165 viac, ako v\u00e1m m\u00f4\u017ee poskytn\u00fa\u0165. <strong>Predn\u00fd kolenn\u00fd v\u00e4z<\/strong> je pri \u0148om pr\u00edli\u0161 nam\u00e1han\u00fd, \u010do ho m\u00f4\u017ee oslabi\u0165 v&nbsp;k\u013abe. Mysl\u00edm si, \u017ee <strong>existuje ve\u013ea lep\u0161\u00edch cvikov<\/strong>, ktor\u00e9 s\u00fa zameran\u00e9 na kvadriceps.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Ktory_cvik_na_nohy_je_podla_vas_najviac_podcenovany\"><\/span><span style=\"color: #ff6600;\">2. Ktor\u00fd cvik na nohy je pod\u013ea v\u00e1s najviac podce\u0148ovan\u00fd?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Povedal by som, \u017ee <strong>kombin\u00e1cia cviku most\u00edka na zadok<\/strong> s&nbsp;vlastnou v\u00e1hou a&nbsp;<strong>roll out<\/strong>, niekedy naz\u00fdvan\u00fd aj most\u00edk roll out, ktor\u00fd je zameran\u00fd na zadok a&nbsp;hamstringy. Tento cvik vykon\u00e1vam s ramenami na zemi a nohy m\u00e1m popritom na penovom valci. V\u010faka tomu cvi\u010d\u00edm most\u00edk a potom<strong> s\u0165ahujem zadok a hamstringy<\/strong>, rolujem valec k sebe a potom zas \u010falej od seba. T\u00fdm p\u00e1dom sa dostanete takmer do reverzibilnej plankovej poz\u00edcie, v&nbsp;ktorej sa va\u0161e p\u00e4ty a&nbsp;\u010dlenky dot\u00fdkaj\u00fa valca a&nbsp;va\u0161e ramen\u00e1 s\u00fa na zemi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Ke\u010f tr\u00e9nujeme zadok a&nbsp;hamstringy, tak zvy\u010dajne <strong>nedr\u017e\u00edme kontrakciu- s\u0165ahovanie<\/strong>, jednoducho len vykon\u00e1vame cvik, \u010di u\u017e je to zakop\u00e1vanie v&nbsp;\u013eahu alebo drep. Niektor\u00ed \u013eudia v\u0161ak naozaj s\u0165ahuj\u00fa t\u00fato skupinu svalov, a pr\u00e1ve tento cvik je <strong>o&nbsp;spojen\u00ed mysle a&nbsp;svalov<\/strong>, inak ani nefunguje. U\u017e po nieko\u013ek\u00fdch opakovaniach r\u00fdchlo zist\u00edte, \u017ee <strong>zasahuje svaly tak, ako \u017eiaden in\u00fd cvik<\/strong>, najm\u00e4 roll out. M\u00f4\u017eete ho vykon\u00e1va\u0165 s&nbsp;jednou nohou alebo oboma naraz.<\/p>\n\n\n\n<p class=\"has-text-align-left\">&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Ktory_cvik_povazujete_za_najlepsi_medzi_cvikmi_na_nohy\"><\/span><span style=\"color: #ff6600;\">3. Ktor\u00fd cvik pova\u017eujete za najlep\u0161\u00ed medzi cvikmi na nohy?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Ur\u010dite drepy. Ospravedl\u0148ujem sa za nudn\u00fa odpove\u010f. V\u00e1ha cel\u00e9ho sveta je na va\u0161ich ramen\u00e1ch, bu\u010f sa to cel\u00e9 zr\u00fati, alebo nie. Ke\u010f cvi\u010d\u00edte drepy t\u00fd\u017edenne, tak <strong>je ve\u013emi jednoduch\u00e9 sledova\u0165 v\u00e1\u0161 pokrok<\/strong> a&nbsp;m\u00f4\u017eete ovplyv\u0148ova\u0165 n\u00e1rast sily. Drep kompletne <strong>buduje svalov\u00fa hmotu<\/strong> a uvo\u013e\u0148uje horm\u00f3ny pre rast va\u0161ich n\u00f4h, tak ako \u017eiaden in\u00fd cvik.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Ktore_pokrocile_principy_intenzity_funguju_najlepsie_s_drepmi\"><\/span><span style=\"color: #ff6600;\">4. Ktor\u00e9 pokro\u010dil\u00e9 princ\u00edpy intenzity funguj\u00fa najlep\u0161ie s drepmi?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">M\u00f4\u017eete vysk\u00fa\u0161a\u0165 ve\u013emi n\u00e1ro\u010dn\u00fa vari\u00e1ciu, naz\u00fdvan\u00fa aj pauza v opakovaniach. V spodnej \u010dasti cviku, predt\u00fdm ne\u017e sa pohnete hore, jednoducho se\u010fte. <strong>Se\u010fte ako na pauze so z\u00e1va\u017e\u00edm<\/strong> na va\u0161ich ramen\u00e1ch. Mo\u017eno sa to nezd\u00e1, ale v&nbsp;tejto plne natiahnutej poz\u00edcii \u00faplne negujete elastick\u00fa energiu, ktor\u00e1 sa tvor\u00ed na <strong>negat\u00edvnych opakovaniach<\/strong>. Bez pohupovania alebo elastickej energie v spodnej \u010dasti, je to cel\u00e9 o&nbsp;tom ako udr\u017eujete a&nbsp;nar\u00e1bate so z\u00e1va\u017e\u00edm. V&nbsp;podstate, pauza v&nbsp;drepe v\u00e1m umo\u017e\u0148uje <strong>nabera\u0165 silu pri spodnej \u010dasti cviku<\/strong>, preto\u017ee takto je ten cvik omnoho \u0165a\u017e\u0161\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"_5_S_akymi_dalsimi_technikami_vytazite_z_drepov_este_viac\"><\/span><span style=\"color: #ff6600;\">&nbsp;5. S ak\u00fdmi \u010fal\u0161\u00edmi technikami vy\u0165a\u017e\u00edte z drepov e\u0161te viac?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Po prv\u00e9, m\u00f4\u017eete pou\u017ei\u0165 nespo\u010detn\u00e9 mno\u017estvo vari\u00e1ci\u00ed. Sk\u00faste \u00fazky postoj a <strong>s\u00fastre\u010fte sa na vonkaj\u0161iu \u010das\u0165 kvadricepsov<\/strong> alebo sk\u00faste \u0161ir\u0161\u00ed sumo postoj, a&nbsp;zameriate sa t\u00fdm p\u00e1dom na zadok a&nbsp;vn\u00fatorn\u00e9 stehn\u00e1. Existuje ve\u013ea \u010fal\u0161\u00edch dobr\u00fdch vari\u00e1ci\u00ed drepov, ako napr\u00edklad predn\u00fd drep. Povedal by som, \u017ee v priebehu mesiaca rob\u00edm 50% tradi\u010dn\u00fdch zadn\u00fdch drepov a&nbsp;zvy\u0161n\u00fa polovicu mesiaca <strong>cvi\u010d\u00edm r\u00f4zne vari\u00e1cie<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Jedna z&nbsp;najr\u00fdchlej\u0161\u00edch ciest ako prida\u0165 intenzitu do v\u00e1\u0161ho tr\u00e9ningu je <strong>strategick\u00e9 na\u010dasovanie oddychu<\/strong>. Lep\u0161ie povedan\u00e9, ak cvi\u010d\u00edte 5 s\u00e9ri\u00ed s&nbsp;min\u00fatou oddychu, tak<strong> skr\u00e1\u0165te pauzu o&nbsp;polovicu<\/strong>,&nbsp;teda na 30 sek\u00fand. Toto sprav\u00ed ak\u00e9ko\u013evek cvi\u010denie intenz\u00edvnej\u0161\u00edm.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Ako_zapada_trening_noh_do_vasho_rozlozenia\"><\/span><span style=\"color: #ff6600;\">6.&nbsp;Ako zapad\u00e1 tr\u00e9ning n\u00f4h do v\u00e1\u0161ho rozlo\u017eenia?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Nasledoval som ve\u013ea r\u00f4znych vari\u00e1cii po\u010das mojej kari\u00e9ry. Dopracoval som sa <strong>k&nbsp;drepom s&nbsp;v\u00e1hou 180 kg po 20 opakovan\u00ed<\/strong> bez opasku, a&nbsp;to som robil ka\u017ed\u00fd druh\u00fd de\u0148. Tento druh frekvencie <strong>zv\u00fd\u0161il m\u00f4j prah lakt\u00e1tu<\/strong>, a&nbsp;tak isto vytrvalostn\u00fa kapacitu. Nerobil som v\u0161ak rozsiahly tr\u00e9ning s drepmi ka\u017ed\u00fd druh\u00fd de\u0148 \u2013 zahrial som sa a&nbsp;urobil som iba jednu s\u00e9riu s&nbsp;dvadsiatimi opakovaniami. To bolo dos\u0165 na to, aby som <strong>neochorel, nekr\u00edval na z\u00e1chod \u010di nevedel z\u00eds\u0165 dolu schodmi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Ako_ste_pristupovali_k_tejto_vyzve\"><\/span><span style=\"color: #ff6600;\">7. Ako ste pristupovali k tejto v\u00fdzve?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Vysok\u00fd tr\u00e9ningov\u00fd objem (HVT- Heavy volume training) je tr\u00e9ningov\u00e1 filozofia, ktorou sa riadim. V&nbsp;podstate v\u00e1s <strong>n\u00fati k&nbsp;zap\u00e1janiu viacer\u00fdch svalov\u00fdch vl\u00e1kien<\/strong>, ke\u010f v&nbsp;niektor\u00fdch c\u00edtite r\u00fdchle \u0161kubnutie a&nbsp;za\u010d\u00ednaj\u00fa zlyh\u00e1va\u0165. Pod\u013ea mojej sk\u00fasenosti sa to za\u010d\u00edna dia\u0165 pri nejakom 15. opakovan\u00ed. Tak\u017ee ja som za\u010d\u00ednal s&nbsp;v\u00e1hou, s ktorou som vedel, \u017ee urob\u00edm 20 opakovan\u00ed \u2013 <strong>okolo 80% z m\u00f4jho maxima<\/strong>, alebo s&nbsp;v\u00e1hou, s&nbsp;ktorou dok\u00e1\u017eem urobi\u0165 20 opakovan\u00ed a&nbsp;skon\u010d\u00edm tesne pred zlyhan\u00edm. V\u00e1hu som postupne zvy\u0161oval ka\u017ed\u00fd t\u00fd\u017ede\u0148. <strong>Trvalo mi pribli\u017ene mesiac<\/strong>, k\u00fdm som sa dostal na v\u00e1hu 180 kg s&nbsp;20 opakovaniami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Aku_schemu_serii_a_opakovani_zvycajne_nasledujete\"><\/span><span style=\"color: #ff6600;\">8. Ak\u00fa sch\u00e9mu s\u00e9ri\u00ed a opakovan\u00ed zvy\u010dajne nasledujete?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">R\u00e1d tr\u00e9nujem ka\u017ed\u00fd rozsah opakovan\u00ed, preto\u017ee chcem <strong>by\u0165 siln\u00fd pri piatich, zabijak pri desiatich<\/strong>, ale chcem by\u0165 siln\u00fd aj pri rozsahu s&nbsp;20 opakovaniami. Tr\u00e9nujem 15 \u2013 20 opakovan\u00ed pre \u013eah\u0161iu s\u00e9riu, a&nbsp;n\u00e1sledne zni\u017eujem po\u010det opakovan\u00ed s&nbsp;\u0165a\u017e\u0161ou v\u00e1hou, a nakoniec idem tam a&nbsp;nasp\u00e4\u0165 po\u010das 4 \u2013 6 s\u00e9ri\u00e1ch. Takto to rob\u00edm pri drepoch, leg press-och a&nbsp;vol\u00e1m to cik-cak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Mus\u00edte v\u00e1hu prisp\u00f4sobi\u0165. To \u010do ste robili v&nbsp;prvej s\u00e9rii <strong>nemus\u00ed by\u0165 to ist\u00e9<\/strong> ako to, \u010do urob\u00edte v&nbsp;druhej s\u00e9rii alebo pri tretej, pod\u013ea toho, ako sa za\u010d\u00edna dostavova\u0165 \u00fanava. <strong>To v\u00e1m pom\u00f4\u017ee vybudova\u0165 silu a&nbsp;v\u00fddr\u017e n\u00f4h.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Povedzme_ze_trenujete_sam_Co_je_najlepsi_sposob_pre_zvysenie_intenzity_bez_vasho_sparinga_ktory_vam_pomaha_a_motivuje_vas\"><\/span><span style=\"color: #ff6600;\">9. Povedzme, \u017ee tr\u00e9nujete s\u00e1m. \u010co je najlep\u0161\u00ed sp\u00f4sob pre zv\u00fd\u0161enie intenzity bez v\u00e1\u0161ho sparinga, ktor\u00fd v\u00e1m pom\u00e1ha a motivuje v\u00e1s?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Drepujte v&nbsp;stojane a&nbsp;nastavte poistky dostato\u010dne n\u00edzko, <strong>aby ste boli v&nbsp;bezpe\u010d\u00ed<\/strong> a&nbsp;v pr\u00edpade potreby mohli kedyko\u013evek zavesi\u0165 \u010dinku. Takto m\u00f4\u017eete tr\u00e9nova\u0165 do vy\u010derpania bez obavy zo zlyhania.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Mnoh\u00ed \u013eudia sa boja zlyhania hlavne vtedy, ak tr\u00e9nuj\u00fa osamote. Nebojte sa zhodi\u0165 z\u00e1va\u017eie, <strong>ve\u010f na to s\u00fa tam bezpe\u010dnostn\u00e9 ty\u010de<\/strong>. Ja som zlo\u017eil z\u00e1va\u017eie asi 25-kr\u00e1t v&nbsp;\u017eivote a&nbsp;<strong>nikdy som to ne\u013eutoval<\/strong>. Znamen\u00e1 to, \u017ee som hnal s\u00e1m seba a\u017e dovtedy, k\u00fdm som to nemohol ust\u00e1\u0165. Povedal by som, \u017ee t\u00e1to technika je jednozna\u010dne podce\u0148ovan\u00e1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Aku_najvacsiu_chybu_vidite_robit_ostatnych_pri_treningu_noh\"><\/span><span style=\"color: #ff6600;\">10. Ak\u00fa najv\u00e4\u010d\u0161iu chybu vid\u00edte robi\u0165 ostatn\u00fdch pri tr\u00e9ningu n\u00f4h?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Pri drepoch vid\u00edm \u010dasto, \u017ee \u013eudia tla\u010dia kolen\u00e1 dopredu. Najlep\u0161\u00ed sp\u00f4sob ako praktizova\u0165 drep je sedie\u0165 na stoli\u010dke. Ke\u010f sed\u00edte, neh\u00fdbu sa ani va\u0161e kolen\u00e1. Za\u010dnite robi\u0165 <strong>drepy s&nbsp;dosadnut\u00edm si na lavi\u010dku<\/strong>, aby ste sa nau\u010dili robi\u0165 drepy spr\u00e1vne. Potom budete m\u00f4c\u0165 odstr\u00e1ni\u0165 lavi\u010dku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Ka\u017edop\u00e1dne si nemysl\u00edm, \u017ee <strong>by mali by\u0165 drepy \u00faplne vynechan\u00e9<\/strong>. Ver\u00edm, \u017ee je to iba vec \u013eud\u00ed, ak sa nenau\u010dia poriadnu techniku. Mnoho \u013eud\u00ed ani nepos\u00fava boky dozadu. Vykon\u00e1va\u0165 cvik spr\u00e1vne a &nbsp;poriadne je z\u00e1kladn\u00fdm k\u013e\u00fa\u010dom k \u00faspechu, nech u\u017e rob\u00edte \u010doko\u013evek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Co_je_najvacsia_chyba_ktoru_ste_robili_pocas_treningu_noh\"><\/span><span style=\"color: #ff6600;\">9. \u010co je najv\u00e4\u010d\u0161ia chyba, ktor\u00fa ste robili po\u010das tr\u00e9ningu n\u00f4h?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\"><strong>Drepy som robil \u00faplne zle<\/strong> cel\u00e9 roky, dokonca cel\u00fa stredn\u00fa \u0161kolu. Mnoho stredo\u0161kolsk\u00fdch tr\u00e9nerov nevie ani o&nbsp;\u010dom hovor\u00ed. Tak\u017ee ke\u010f som sa dostal na vysok\u00fa \u0161kolu, prv\u00e1 vec, ktor\u00fa sme robili, boli drepy 101. Museli sme sedie\u0165 na nestabilnej fit lopte po\u010das podrepu, ale mali sme partnera, ktor\u00fd n\u00e1s istil. Toto je jeden z&nbsp;d\u00f4vodov, pre\u010do je <strong>pou\u017e\u00edvanie lavi\u010dky alebo stoli\u010dky tak\u00e9 d\u00f4le\u017eit\u00e9 &#8211;<\/strong>&nbsp; mus\u00edte sa posadi\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Mate_oblubenu_rutinu_ktorou_zakoncujete_trening_na_napumpovanie_noh\"><\/span><span style=\"color: #ff6600;\">10. M\u00e1te ob\u013e\u00faben\u00fa rutinu, ktorou zakon\u010dujete tr\u00e9ning na napumpovanie n\u00f4h?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">R\u00e1d rob\u00edm cviky na jednej nohe v r\u00f4znych vari\u00e1ci\u00e1ch, takto <strong>pekne rozp\u00e1lim moje nohy<\/strong>, jednu po druhej. Napr\u00edklad, leg press&nbsp;jednou nohou a&nbsp;r\u00f4znym z\u00e1va\u017e\u00edm. M\u00f4\u017eete za\u010da\u0165 s&nbsp;dvoma opakovaniami pre prav\u00fa nohu a&nbsp;n\u00e1sledne pre \u013eav\u00fa. <strong>Potom 4, nesk\u00f4r 6, 8 a\u017e 10 opakovan\u00ed<\/strong>. M\u00f4\u017eete z\u00e1js\u0165 aj na vy\u0161\u0161iu \u00farove\u0148 a&nbsp;urobi\u0165 15 opakovan\u00ed. Ak ani to nie je dos\u0165, m\u00f4\u017eete to <strong>r\u00f4zne variova\u0165, strieda\u0165 strany<\/strong> v&nbsp;zostupnom porad\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Aku_najlepsiu_radu_o_treningu_noh_vam_niekto_dal\"><\/span><span style=\"color: #ff6600;\">11. Ak\u00fa najlep\u0161iu radu o tr\u00e9ningu n\u00f4h v\u00e1m niekto dal?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Neobetujte formu kv\u00f4li vysok\u00fdm v\u00e1ham. <strong>Nechajte svoje ego za dverami.<\/strong> Drepy s\u00fa jedn\u00fdm z&nbsp;cvikov, ktor\u00fd ke\u010f rob\u00edte spr\u00e1vne so 60 kilami, s\u0165ahujete spr\u00e1vne svaly v&nbsp;spr\u00e1vny \u010das a&nbsp;pou\u017e\u00edvate r\u00f4zne vari\u00e1cie, <strong>m\u00f4\u017eu by\u0165 rovnako efekt\u00edvne<\/strong> pri tvarovan\u00ed svalov, ako ke\u010f ich niekto rob\u00ed s&nbsp;v\u00e1hou 220, ale nespr\u00e1vne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Ak_sa_vas_niekto_opyta_ake_je_vase_tajomstvo_svalnatych_noh_co_odpoviete\"><\/span><span style=\"color: #ff6600;\">12.&nbsp;Ak sa v\u00e1s niekto op\u00fdta, ak\u00e9 je va\u0161e tajomstvo svalnat\u00fdch n\u00f4h, \u010do odpoviete?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Sk\u00faste zapoji\u0165 <strong>tak\u00e9 mno\u017estvo svalov, ako je to len mo\u017en\u00e9<\/strong>, a\u017e do zlyhania. V&nbsp;tomto bode sk\u00faste maximalizova\u0165 cel\u00e9 svoje \u00fasilie. Ke\u010f svaly horia, <strong>je to tr\u00e9ning na 100% plnej kapacity.<\/strong>&nbsp;Zvy\u010dajne v\u0161ak netr\u00e9nujete v\u0161etky svalov\u00e9 vl\u00e1kna a&nbsp;ani n\u00e1hodou sa k&nbsp;tomu nepribli\u017eujete, tr\u00e9nujete iba vonkaj\u0161iu \u010das\u0165. Va\u0161ou \u00falohou je n\u00e1js\u0165 a&nbsp;vysk\u00fa\u0161a\u0165 cestu, ktorou zapoj\u00edte \u010do najviac svalov\u00fdch vl\u00e1kien pre rast.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">\u010co si mysl\u00edte o t\u00fdchto rad\u00e1ch a tipoch? <strong>Sk\u00fasite sa nimi riadi\u0165?<\/strong> Nap\u00ed\u0161te n\u00e1m do koment\u00e1rov. V pr\u00edpade, \u017ee v\u00e1m bol \u010dl\u00e1nok n\u00e1pomocn\u00fd, podporte ho zdie\u013ean\u00edm, aby pomohol aj ostatn\u00fdm.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/testosterone-support\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tTestosterone Support\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Craig Capurso je zauj\u00edmav\u00fd svojimi ne\u00faprosn\u00fdmi met\u00f3dami tr\u00e9novania. Pozrite si neuverite\u013ene u\u017eito\u010dn\u00e9 tipy na rozvoj svalov n\u00f4h, a tipy ako dosiahnu\u0165 siln\u00e9 nohy.<\/p>\n","protected":false},"author":22,"featured_media":76941,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":5,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7792],"tags":[6074,6167],"filter_section":[],"filter_attribute":[13041],"class_list":{"0":"post-168681","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobnosti-inspiracie","8":"tag-motivacia","9":"tag-znami-sportovci","10":"filter_attribute-sportovci","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Craig Capurso a tipy ako dosiahnu\u0165 silnej\u0161ie nohy - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Craig Capurso je zauj\u00edmav\u00fd svojimi ne\u00faprosn\u00fdmi met\u00f3dami tr\u00e9novania. Pozrite si neuverite\u013ene u\u017eito\u010dn\u00e9 tipy na rozvoj svalov n\u00f4h, a tipy ako dosiahnu\u0165 siln\u00e9 nohy.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/craig-capurso-a-tipy-ako-dosiahnut-silnejsie-nohy\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Craig Capurso a tipy ako dosiahnu\u0165 silnej\u0161ie nohy - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Craig Capurso je zauj\u00edmav\u00fd svojimi ne\u00faprosn\u00fdmi met\u00f3dami tr\u00e9novania. 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