{"id":168735,"date":"2015-06-05T09:20:00","date_gmt":"2015-06-05T07:20:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/5-treningovych-planov-na-silne-nohy\/"},"modified":"2023-07-26T17:20:42","modified_gmt":"2023-07-26T15:20:42","slug":"5-treningovych-planov-na-silne-nohy","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/5-treningovych-planov-na-silne-nohy\/","title":{"rendered":"5  tr\u00e9ningov\u00fdch pl\u00e1nov na siln\u00e9 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\/5-treningovych-planov-na-silne-nohy\/#Trening_noh_1\" title=\"Tr\u00e9ning n\u00f4h 1\">Tr\u00e9ning n\u00f4h 1<\/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\/5-treningovych-planov-na-silne-nohy\/#Trening_noh_3\" title=\"Tr\u00e9ning n\u00f4h 3\">Tr\u00e9ning n\u00f4h 3<\/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\/5-treningovych-planov-na-silne-nohy\/#Trening_noh_2\" title=\"Tr\u00e9ning&nbsp;n\u00f4h 2\">Tr\u00e9ning&nbsp;n\u00f4h 2<\/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\/5-treningovych-planov-na-silne-nohy\/#Trening_noh_4\" title=\"Tr\u00e9ning n\u00f4h 4\">Tr\u00e9ning n\u00f4h 4<\/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\/5-treningovych-planov-na-silne-nohy\/#Trening_noh_5\" title=\"Tr\u00e9ning n\u00f4h 5\">Tr\u00e9ning n\u00f4h 5<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Precvi\u010dovanie n\u00f4h nie je d\u00f4le\u017eit\u00e9 len pre to, aby va\u0161e telo opticky a symetricky vyzeralo dobre. Nohy s\u00fa z\u00e1kladom ka\u017ed\u00e9ho cvi\u010denia a napredovania v\u00e1\u0161ho tela. Spr\u00e1vne precvi\u010dovan\u00e9 a<strong> siln\u00e9 nohy s\u00fa stabilitou tela<\/strong>, ktor\u00e1 v\u00e1m pom\u00f4\u017ee pri dv\u00edhan\u00ed vy\u0161\u0161\u00edch v\u00e1h. Ak aj vy h\u013ead\u00e1te in\u0161pir\u00e1ciu na cviky n\u00f4h, t\u00fdchto <strong>5 tr\u00e9ningov\u00fdch pl\u00e1nov<\/strong> je pre v\u00e1s to prav\u00e9 orechov\u00e9. <\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trening_noh_1\"><\/span><span style=\"color: #ff6600;\">Tr\u00e9ning n\u00f4h 1<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u2022 <\/strong>Hlbok\u00e9 drepy s ve\u013ekou \u010dinkou \u2013 4 s\u00e9rie po 4 a\u017e 6 opakovan\u00ed<br>\u2022 V\u00fdpady s jednor\u00fa\u010dkami \u2013 4 s\u00e9rie po 12 opakovan\u00ed na ka\u017ed\u00fa nohu<br>\u2022 Leg press \u2013 3 s\u00e9rie po 12 a\u017e 15 opakovan\u00ed<br>\u2022 Zakop\u00e1vanie v \u013eahu \u2013 3 s\u00e9rie po 12 opakovan\u00ed<br>\u2022 Predkop\u00e1vanie \u2013 3 s\u00e9rie po 20 opakovan\u00ed<br>\u2022 V\u00fdpony v stoji (l\u00fdtka) \u2013 4 s\u00e9rie po 12 opakovan\u00ed<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trening_noh_3\"><\/span>Tr\u00e9ning n\u00f4h 3<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u2022 Leg press&nbsp;\u2013&nbsp; 4 s\u00e9rie po 4 a\u017e 6 opakovan\u00ed<br>\u2022 Rumunsky m\u0155tvy \u0165ah (m\u0155tvy \u0165ah s&nbsp;vystret\u00fdmi nohami)&nbsp;\u2013&nbsp;4 s\u00e9rie po 8 opakovan\u00ed<br>\u2022 V\u00fdpady na podlo\u017eke \u2013 4 s\u00e9rie po 15 opakovan\u00ed na ka\u017ed\u00fa nohu<br>\u2022 Predkop\u00e1vanie&nbsp;\u2013&nbsp; 3 s\u00e9rie po 12 opakovan\u00ed<br>\u2022 Zno\u017eovanie&nbsp;\u2013&nbsp; 3 s\u00e9rie po 12 opakovan\u00ed&nbsp;<br>\u2022 Rozno\u017eovanie&nbsp;\u2013&nbsp; 3 s\u00e9rie po 12 opakovan\u00ed<br>\u2022 V\u00fdpony v&nbsp;stoji s&nbsp;ve\u013ekou \u010dinkou (l\u00fdtka) \u2013 4 s\u00e9rie po 12 a\u017e 15 opakovan\u00ed<br>&nbsp;<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trening_noh_2\"><\/span><span style=\"color: #ff6600;\">Tr\u00e9ning&nbsp;n\u00f4h 2<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u2022 M\u0155tvy \u0165ah s ve\u013ekou \u010dinkou \u2013 4 s\u00e9rie po 4 a\u017e 6 opakovan\u00ed<br>\u2022 Zadn\u00e9 v\u00fdpady s jednor\u00fa\u010dkami \u2013 4 s\u00e9rie po 4 a\u017e 15 opakovan\u00ed<br>\u2022 Strojov\u00e9 drepy \u2013 3 s\u00e9rie po 8 a\u017e 12 opakovan\u00ed<br>\u2022 Zakop\u00e1vanie na pr\u00edstroji \u2013 3 s\u00e9rie po 8 a\u017e 12 opakovan\u00ed<br>\u2022 Vystieranie predkolenia v sede \u2013 3 s\u00e9rie po 15 opakovan\u00ed<br>\u2022 V\u00fdpony v sede na pr\u00edstroji \u2013 4 s\u00e9rie po 20 opakovan\u00ed<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trening_noh_4\"><\/span>Tr\u00e9ning n\u00f4h 4<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u2022 Drepy s&nbsp;ve\u013ekou \u010dinkou v predu&nbsp;\u2013 4 s\u00e9rie po 8 a\u017e 12 opakovan\u00ed<br>\u2022 V\u00fdpady s&nbsp;jednor\u00fa\u010dkami&nbsp;\u2013 4 s\u00e9rie po 20 opakovan\u00ed na ka\u017ed\u00fa nohu<br>\u2022 Leg press&nbsp;\u2013 3 s\u00e9rie po 15 a\u017e 20 opakovan\u00ed<br>\u2022 Zakop\u00e1vanie v&nbsp;\u013eahu&nbsp;\u2013 3 s\u00e9rie po 15 opakovan\u00ed<br>\u2022 Predkop\u00e1vanie&nbsp;\u2013 3 s\u00e9rie po 10 opakovan\u00ed<br>\u2022 V\u00fdpony v&nbsp;sede (l\u00fdtka)&nbsp;\u2013&nbsp;4 s\u00e9rie po 20 opakovan\u00ed<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"81622,107833\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/leg-press-muscle-building-circuit-workout.jpg\" alt=\"5 tr\u00e9ningov\u00fdch pl\u00e1nov na nohy cviky n\u00f4h\" width=\"843\" title=\"5 tr\u00e9ningov\u00fdch pl\u00e1nov na nohy cviky n\u00f4h\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trening_noh_5\"><\/span>Tr\u00e9ning n\u00f4h 5<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u2022 Strojov\u00e9 drepy \u2013 3 s\u00e9rie po 4 a\u017e 6 opakovan\u00ed<br>\u2022 Rumunsky m\u0155tvy \u0165ah (m\u0155tvy \u0165ah s&nbsp;vystret\u00fdmi nohami)&nbsp;\u2013&nbsp;3 s\u00e9rie po 8 opakovan\u00ed<br>\u2022 V\u00fdpady s&nbsp;jednor\u00fa\u010dkami&nbsp;\u2013&nbsp;4 s\u00e9rie po 25 opakovan\u00ed na ka\u017ed\u00fa nohu<br>\u2022 Predkop\u00e1vanie&nbsp;\u2013 3 s\u00e9rie po 20 opakovan\u00ed<br>\u2022 V\u00fdpony v&nbsp;sede (l\u00fdtka) \u2013 3 s\u00e9rie po 15 opakovan\u00ed<br>\u2022 V\u00fdpady za pomoci legpressu (l\u00fdtka) \u2013 3 s\u00e9rie po 12 opakovan\u00ed<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00fdchto 5 tr\u00e9ningov\u00fdch pl\u00e1nov m\u00f4\u017eete postupne prestrieda\u0165 a <strong>va\u0161e svaly tak neprepadn\u00fa rutine<\/strong>. Nezab\u00fadajte, siln\u00e9 nohy= vy\u0161\u0161ie v\u00e1hy, a ako bonus dosiahnete symetricky kraj\u0161iu postavu. Ak si mysl\u00edte, \u017ee bol tento \u010dl\u00e1nok pre v\u00e1s n\u00e1pomocn\u00fd, ur\u010dite sa o\u0148 pode\u013ete a <strong>podporte ho zdie\u013ean\u00edm.<\/strong> <\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWorkout Accessories\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Rovnak\u00e9 tr\u00e9ningov\u00fd pl\u00e1n v\u00e1s \u010dasom nielen\u017ee prestane bavi\u0165, upadnete do stereotypu, ale svaly maj\u00fa tie\u017e pam\u00e4\u0165, a preto nebud\u00fa nato\u013eko \u00fa\u010dinn\u00e9. Pripravili sme preto pre v\u00e1s 5 tr\u00e9ningov\u00fdch pl\u00e1nov na siln\u00e9 nohy, aby ste cviky mohli obmie\u0148a\u0165 a strieda\u0165. <\/p>\n","protected":false},"author":25,"featured_media":302572,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":1,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6105,6100,6137],"filter_section":[],"filter_attribute":[13018,13023],"class_list":{"0":"post-168735","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cviky-na-nohy","9":"tag-cviky-na-zadok","10":"tag-silovy-trening","11":"filter_attribute-cviky-na-nohy","12":"filter_attribute-treningove-plany","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 tr\u00e9ningov\u00fdch pl\u00e1nov na siln\u00e9 nohy - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Rovnak\u00e9 tr\u00e9ningov\u00fd pl\u00e1n v\u00e1s \u010dasom nielen\u017ee prestane bavi\u0165. 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