{"id":168702,"date":"2015-09-04T06:04:00","date_gmt":"2015-09-04T04:04:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/6-jednoduchych-cvikov-na-extremny-rast-kvadricepsov\/"},"modified":"2023-07-26T17:18:56","modified_gmt":"2023-07-26T15:18:56","slug":"6-jednoduchych-cvikov-na-extremny-rast-kvadricepsov","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/6-jednoduchych-cvikov-na-extremny-rast-kvadricepsov\/","title":{"rendered":"6 jednoduch\u00fdch cvikov na extr\u00e9mny rast kvadricepsov"},"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\/6-jednoduchych-cvikov-na-extremny-rast-kvadricepsov\/#1_Drep_s_cinkou_vpredu\" title=\"1. Drep s \u010dinkou vpredu\">1. Drep s \u010dinkou vpredu<\/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\/6-jednoduchych-cvikov-na-extremny-rast-kvadricepsov\/#2_Drepy_s_bezpecnostnou_osou\" title=\"2. Drepy s bezpe\u010dnostnou osou\">2. Drepy s bezpe\u010dnostnou osou<\/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\/6-jednoduchych-cvikov-na-extremny-rast-kvadricepsov\/#Drep_s_podlozkou_pod_patami\" title=\"Drep s podlo\u017ekou pod p\u00e4tami\">Drep s podlo\u017ekou pod p\u00e4tami<\/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\/6-jednoduchych-cvikov-na-extremny-rast-kvadricepsov\/#Vystupy_na_lavicku_s_velkou_cinkou\" title=\"V\u00fdstupy na lavi\u010dku s ve\u013ekou \u010dinkou\">V\u00fdstupy na lavi\u010dku s ve\u013ekou \u010dinkou<\/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\/6-jednoduchych-cvikov-na-extremny-rast-kvadricepsov\/#Bulharsky_drep\" title=\"Bulharsk\u00fd drep\">Bulharsk\u00fd drep<\/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\/6-jednoduchych-cvikov-na-extremny-rast-kvadricepsov\/#Predkopavanie\" title=\"Predkop\u00e1vanie\">Predkop\u00e1vanie<\/a><\/li><\/ul><\/nav><\/div>\n<p>Nech u\u017e je va\u0161im cie\u013eom zlep\u0161i\u0165 \u0161portov\u00fd v\u00fdkon, silu, alebo len vyzera\u0165 lep\u0161ie,siln\u00fd a ve\u013ek\u00fd <strong>\u0161tvorhlav\u00fd sval stehna je nutnos\u0165ou.<\/strong><\/p>\n<p>Kvadriceps zohr\u00e1va d\u00f4le\u017eit\u00fa \u00falohu pri behu, sk\u00e1kan\u00ed, no aj v ka\u017edodennom \u017eivote. Na vrchole toho v\u0161etk\u00e9ho je, \u017ee je to pr\u00e1ve prv\u00fd sval, ktor\u00fd \u013eudia zbadaj\u00fa, ke\u010f k nim prich\u00e1dzate.Ak pr\u00eddete do posil\u0148ovne a budete ma\u0165 no\u017ei\u010dky, ako kur\u010da, iste <strong>si nez\u00edskate ve\u013ek\u00fd re\u0161pekt<\/strong>. Tak ako si <strong>vybudova\u0165 mon\u0161tru\u00f3zny kvadriceps<\/strong>?<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"6 jednoduch\u00fdch cvikov na extr\u00e9mny n\u00e1rast kvadricepsov\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Quads_4.jpg\" alt=\"6 jednoduch\u00fdch cvikov na extr\u00e9mny n\u00e1rast kvadricepsov\" width=\"600\" \/>\n<p>Pozrite sa na <em>Larryho &#8220;Quadzilla&#8221; Barcello<\/em> (na sn\u00edmke). M\u00e1 jedny z najlep\u0161\u00edch \u0161tvorhlav\u00fdch svalov stehien v tejto \u017eeleznej hre. A sme si ist\u00ed, \u017ee ich nez\u00edskal len predkop\u00e1van\u00edm. Tieto mon\u0161tr\u00e1 boli <strong>vybudovan\u00e9 \u0165a\u017ek\u00fdmi zlo\u017een\u00fdmi pohybmi<\/strong> a my si ich v tomto \u010dl\u00e1nku predstav\u00edme. <strong>6 skvel\u00fdch cvikov na \u0161ialen\u00fd rozvoj kvadricepsov:<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"1_Drep_s_cinkou_vpredu\"><\/span><span style=\"color: #ff6600;\">1. Drep s \u010dinkou vpredu<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u010c\u00edslom jedna pre rast kvadricepsov je star\u00fd zn\u00e1my drep s \u010dinkou vpredu. V\u0161imnite si ka\u017ed\u00e9ho \u00faspe\u0161n\u00e9ho s\u00fa\u0165a\u017eiaceho na Mr. Olympia a uvid\u00edte <strong>goli\u00e1\u0161ov stehenn\u00fd sval.<\/strong> Medzi t\u00fdmi, ktor\u00ed tento cvik vykon\u00e1vaj\u00fa a t\u00fdmi, ktor\u00ed vyh\u013ead\u00e1vaj\u00fa in\u00e9 cviky, <strong>je vidie\u0165 obrovsk\u00fd rozdiel<\/strong>. Pri tomto cviku udr\u017e\u00edte vzpriamen\u00fd trup (tak\u017ee v\u00e1m ty\u010dka nespadne na ramen\u00e1), a to kladie ove\u013ea <strong>v\u00e4\u010d\u0161\u00ed d\u00f4raz na \u0161tvorhlav\u00fd sval stehna<\/strong>. Vzpriamen\u00fd trup tie\u017e zabezpe\u010d\u00ed, \u017ee va\u0161e kolen\u00e1 bud\u00fa spr\u00e1vne oto\u010den\u00e9. To vedie k v\u00e4\u010d\u0161iemu uhlu a zabezpe\u010d\u00ed to cvik, ktor\u00fd je <strong>viac zameran\u00fd<\/strong> na \u0161tvorhlav\u00fd sval.<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"drep s \u010dinkou vpredu 6 jednoduch\u00fdch cvikov na extr\u00e9mny n\u00e1rast kvadricepsov\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/squat-front-barbell_0.jpg\" alt=\"drep s \u010dinkou vpredu 6 jednoduch\u00fdch cvikov na extr\u00e9mny n\u00e1rast kvadricepsov\" width=\"600\" \/>\n<p><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/tlfahNdNPPI\" width=\"600\" height=\"494\" frameborder=\"0\"><\/iframe><\/p>\n<h2><span style=\"color: #ff6600;\"> <\/span><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"2_Drepy_s_bezpecnostnou_osou\"><\/span><span style=\"color: #ff6600;\">2. Drepy s bezpe\u010dnostnou osou<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Rozdiel medzi t\u00fdmto cvikom a drepom s rovnou osou je ten, \u017ee <strong>lakte a z\u00e1p\u00e4stia nie s\u00fa nato\u013eko ub\u00edjan\u00e9<\/strong>. Vezmite bezpe\u010dnostn\u00fa ty\u010d na drepy (jednu s podlo\u017ekou a rukov\u00e4\u0165ou) a zapnite ju dozadu, tak\u017ee vank\u00fa\u0161iky budete ma\u0165 vpredu tak ako vid\u00edte na obr\u00e1zku. Pou\u017e\u00edvanie tejto osi je skvel\u00e9 pre \u013eud\u00ed, ktor\u00ed <strong>maj\u00fa \u0165a\u017ekosti s pohyblivos\u0165ou z\u00e1p\u00e4stia alebo boles\u0165ami ramien<\/strong>. Odklon ty\u010de sp\u00f4sob\u00ed, \u017ee budete ma\u0165 viac vertik\u00e1lny postoj, \u010do vedie k <strong>v\u00e4\u010d\u0161iemu d\u00f4razu na \u0161tvorhlav\u00fd sval stehna.<\/strong><\/p>\n<p><strong> <\/strong><\/p>\n<p><strong><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"drepy s bezpe\u010dnostnou osou 6 jednoduch\u00fdch cvikov na extr\u00e9mny n\u00e1rast kvadricepsov\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/front-squat-safer-squat_1_.jpg\" alt=\"drepy s bezpe\u010dnostnou osou 6 jednoduch\u00fdch cvikov na extr\u00e9mny n\u00e1rast kvadricepsov\" width=\"600\" \/><\/strong><\/p>\n<p><strong> <iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/2bkidbmb8Tk\" width=\"600\" height=\"494\" frameborder=\"0\"><\/iframe><\/strong><\/p>\n<h2><span style=\"color: #ff6600;\"> <\/span><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"Drep_s_podlozkou_pod_patami\"><\/span><span style=\"color: #ff6600;\">Drep s podlo\u017ekou pod p\u00e4tami<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Toto je ob\u013e\u00faben\u00fd cvik kulturistov zo starej \u0161koly. Vari\u00e1ciou tohto drepu je ty\u010d polo\u017een\u00e1 vysoko na va\u0161ich trap\u00e9zach a vy zaujmete \u00fazky postoj. Silu tak budete ma\u0165 v kolen\u00e1ch a to dovol\u00ed v\u00e1\u0161mu trupu osta\u0165 vo vzpriamenej polohe, \u010do v kone\u010dnom d\u00f4sledku znamen\u00e1, \u017ee <strong>kvadriceps tu bude dominantn\u00fd<\/strong>. Aj ke\u010f tento variant drepu je v\u0161etko len nie jednoduch\u00fd, <strong>pre rozvoj kvadricepsov je maxim\u00e1lne u\u017eito\u010dn\u00fd.<\/strong><\/p>\n<p><strong> <\/strong><\/p>\n<p><strong><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"drepy s podlo\u017ekou pod nohami 6 jednoduch\u00fdch cvikov na extr\u00e9mny n\u00e1rast kvadricepsov\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ohearn-squat.jpg\" alt=\"drepy s podlo\u017ekou pod nohami 6 jednoduch\u00fdch cvikov na extr\u00e9mny n\u00e1rast kvadricepsov\" width=\"600\" \/><\/strong><\/p>\n<p><strong> <\/strong><\/p>\n<p><strong><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/_gx3Y0-E710\" width=\"600\" height=\"494\" frameborder=\"0\"><\/iframe><br \/>\n<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Vystupy_na_lavicku_s_velkou_cinkou\"><\/span><span style=\"color: #ff6600;\">V\u00fdstupy na lavi\u010dku s ve\u013ekou \u010dinkou<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Ak chcete vykon\u00e1va\u0165 tento cvik, pripravte si lavi\u010dku alebo men\u0161\u00ed stol\u00edk, ktor\u00fd v\u00e1s udr\u017e\u00ed. Polo\u017ete si nalo\u017een\u00fa obojru\u010dn\u00fa \u010dinku na chrb\u00e1t, <strong>stojte vzpriamene<\/strong>, polo\u017ete jednu novu na lavi\u010dku a potom sa postavte na lavi\u010dku aj druhou nohou, a to tak, aby ste mali <strong>trochu \u0161ir\u0161\u00ed postoj<\/strong>. N\u00e1sledne m\u00f4\u017eete druhou nohou z\u00eds\u0165 sp\u00e4\u0165 na zem. Opakujte.<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"v\u00fdstup na lavi\u010dku s ve\u013ekou \u010dinkou 6 jednoduch\u00fdch cvikov na extr\u00e9mny n\u00e1rast kvadricepsov\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/step-up.jpg\" alt=\"v\u00fdstup na lavi\u010dku s ve\u013ekou \u010dinkou 6 jednoduch\u00fdch cvikov na extr\u00e9mny n\u00e1rast kvadricepsov\" width=\"500\" \/>\n<p><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/860722r7v2E\" width=\"500\" height=\"412\" frameborder=\"0\"><\/iframe><\/p>\n<h2><span style=\"color: #ff6600;\"> <\/span><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"Bulharsky_drep\"><\/span><span style=\"color: #ff6600;\">Bulharsk\u00fd drep<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Klasicky si dajte na chrb\u00e1t ty\u010d a jednu nohu polo\u017ete na lavi\u010dku za vami a druh\u00fa nohu na zem, <strong>akoby ste chceli robi\u0165 v\u00fdpady<\/strong>. Zadn\u00e1 noha na lavi\u010dke sl\u00fa\u017ei len <strong>na udr\u017eiavanie rovnov\u00e1hy<\/strong> a cel\u00fd cvik vykon\u00e1vate len prednou nohou, ktorou pri ka\u017edom opakovan\u00ed z\u00eddete tak n\u00edzko, ako len m\u00f4\u017eete. <strong>Viac o bulharskom drepe<\/strong> sa do\u010d\u00edtate v \u010dl\u00e1nku: <a title=\"7 d\u00f4vodov pre\u010do robi\u0165 bulharsk\u00e9 drepy\" href=\"https:\/\/gymbeam.sk\/blog\/7-dovodov-preco-robit-bulharske-drepy\/\" target=\"_blank\" rel=\"noopener noreferrer\">7 d\u00f4vodov, pre\u010do robi\u0165 bulharsk\u00e9 drepy.<\/a><\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"bulharsk\u00fd drep 6 jednoduch\u00fdch cvikov na extr\u00e9mny n\u00e1rast kvadricepsov\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/expendables-workout-walking-lunge.jpg\" alt=\"bulharsk\u00fd drep 6 jednoduch\u00fdch cvikov na extr\u00e9mny n\u00e1rast kvadricepsov\" width=\"600\" \/>\n<p><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/2C-uNgKwPLE\" width=\"600\" height=\"494\" frameborder=\"0\"><\/iframe><\/p>\n<h2><span style=\"color: #ff6600;\"> <\/span><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"Predkopavanie\"><\/span><span style=\"color: #ff6600;\">Predkop\u00e1vanie<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Predkop\u00e1vanie umo\u017e\u0148uje<strong> izolovan\u00fd cvik na \u0161tvorhlav\u00fd sval stehna<\/strong> lep\u0161ie ako ak\u00e9ko\u013evek in\u00e9 cvi\u010denie. Ak \u0161pi\u010dky vyto\u010d\u00edte viac dovn\u00fatra, kladiete d\u00f4raz na vonkaj\u0161iu \u010das\u0165 kvadricepsu, zatia\u013e \u010do \u0161pi\u010dkami vyto\u010den\u00fdmi smerom von db\u00e1te na vn\u00fatorn\u00fa \u010das\u0165 stehna. K\u013e\u00fa\u010dom k \u00faspechu je, aby ste <strong>z\u00e1va\u017eie dvihli, \u010do najvy\u0161\u0161ie<\/strong> a kr\u00e1tko ho udr\u017eali v tejto j poz\u00edcii. Prec\u00ed\u0165te tento cvik a vy\u017em\u00fdkajte va\u0161e kvadricepsy.<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"predkop\u00e1vanie 6 jednoduch\u00fdch cvikov na extr\u00e9mny n\u00e1rast kvadricepsov\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/leg-extension-build-thighs_0.jpg\" alt=\"predkop\u00e1vanie 6 jednoduch\u00fdch cvikov na extr\u00e9mny n\u00e1rast kvadricepsov\" width=\"600\" \/>\n<p><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/YyvSfVjQeL0\" width=\"600\" height=\"494\" frameborder=\"0\"><\/iframe><\/p>\n<p>Bol v\u00e1m tento \u010dl\u00e1nok n\u00e1pomocn\u00fd? <strong>Podporte ho zdie\u013ean\u00edm<\/strong> a podel\u00edte sa tak o\u0148 aj s va\u0161imi priate\u013emi. Nap\u00ed\u0161te n\u00e1m do koment\u00e1rov, <strong>ktor\u00fd z t\u00fdchto cvikov rob\u00edte, pr\u00edpadne pl\u00e1nujete vysk\u00fa\u0161a\u0165. <\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0160tvorhlav\u00fd sval stehna zohr\u00e1va d\u00f4le\u017eit\u00fa \u00falohu pri v\u0161etk\u00fdch \u0161portov\u00fdch aktivit\u00e1ch, ale aj v ka\u017edodennom \u017eivote. \u010ci u\u017e chcete zlep\u0161i\u0165 svoj \u0161portov\u00fd v\u00fdkon, silu alebo len lep\u0161ie vyzera\u0165, siln\u00fd a ve\u013ek\u00fd kvadriceps je nutnos\u0165ou. Pozrite si 6 jednoduch\u00fdch cvikov na extr\u00e9mny rast kvadricepsov.<\/p>\n","protected":false},"author":25,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":2,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[],"filter_section":[],"filter_attribute":[13021,13018,13026],"class_list":{"0":"post-168702","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-9-treningove-plany","7":"filter_attribute-cviky-a-treningy-s-pomockami","8":"filter_attribute-cviky-na-nohy","9":"filter_attribute-spravna-technika-cvicenia","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 jednoduch\u00fdch cvikov na extr\u00e9mny rast kvadricepsov - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160tvorhlav\u00fd sval stehna zohr\u00e1va d\u00f4le\u017eit\u00fa \u00falohu pri v\u0161etk\u00fdch \u0161portov\u00fdch aktivit\u00e1ch, ale aj v ka\u017edodennom \u017eivote. \u010ci u\u017e chcete zlep\u0161i\u0165 svoj \u0161portov\u00fd v\u00fdkon, silu alebo len lep\u0161ie vyzera\u0165, siln\u00fd a ve\u013ek\u00fd kvadriceps je nutnos\u0165ou. 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