{"id":422471,"date":"2023-02-15T17:17:04","date_gmt":"2023-02-15T16:17:04","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=422471"},"modified":"2023-02-27T10:49:30","modified_gmt":"2023-02-27T09:49:30","slug":"drepy-spravna-technika-benefity-a-variacie","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/","title":{"rendered":"Drepy: Benefity, spr\u00e1vne prevedenie a naj\u00fa\u010dinnej\u0161ie varianty na doma aj do posil\u0148ovne"},"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\/drepy-spravna-technika-benefity-a-variacie\/#Co_su_to_drepy\" title=\"\u010co s\u00fa to drepy?\">\u010co s\u00fa to drepy?<\/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\/drepy-spravna-technika-benefity-a-variacie\/#5_dovodov_preco_cvicit_drepy\" title=\"5 d\u00f4vodov, pre\u010do cvi\u010di\u0165 drepy\">5 d\u00f4vodov, pre\u010do cvi\u010di\u0165 drepy<\/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\/drepy-spravna-technika-benefity-a-variacie\/#Ktore_svaly_pri_drepovani_zapajame\" title=\"Ktor\u00e9 svaly pri drepovan\u00ed zap\u00e1jame?\">Ktor\u00e9 svaly pri drepovan\u00ed zap\u00e1jame?<\/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\/drepy-spravna-technika-benefity-a-variacie\/#Ako_spravne_drepovat\" title=\"Ako spr\u00e1vne drepova\u0165?\">Ako spr\u00e1vne drepova\u0165?<\/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\/drepy-spravna-technika-benefity-a-variacie\/#Ake_su_najcastejsie_chyby_pri_drepoch_a_ako_ich_napravit\" title=\"Ak\u00e9 s\u00fa naj\u010dastej\u0161ie chyby pri drepoch a ako ich napravi\u0165?\">Ak\u00e9 s\u00fa naj\u010dastej\u0161ie chyby pri drepoch a ako ich napravi\u0165?<\/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\/drepy-spravna-technika-benefity-a-variacie\/#Najucinnejsie_varianty_drepov\" title=\"Naj\u00fa\u010dinnej\u0161ie varianty drepov\">Naj\u00fa\u010dinnej\u0161ie varianty drepov<\/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\/drepy-spravna-technika-benefity-a-variacie\/#Drepy_s_vlastnou_vahou\" title=\"Drepy s vlastnou v\u00e1hou\">Drepy s vlastnou v\u00e1hou<\/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\/drepy-spravna-technika-benefity-a-variacie\/#Drepy_so_zatazou\" title=\"Drepy so z\u00e1\u0165a\u017eou\">Drepy so z\u00e1\u0165a\u017eou<\/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\/drepy-spravna-technika-benefity-a-variacie\/#Ako_pridat_drepy_do_treningu\" title=\"Ako prida\u0165 drepy do tr\u00e9ningu?\">Ako prida\u0165 drepy do tr\u00e9ningu?<\/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\/drepy-spravna-technika-benefity-a-variacie\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Drep je z\u00e1kladn\u00fd komplexn\u00fd cvik, v ktorom sme ako mal\u00ed vydr\u017eali aj desiatky min\u00fat. Potom sme ale vyr\u00e1stli a zrazu n\u00e1m u\u017e ne\u0161iel tak, ako predt\u00fdm. P\u00e4ty sa za\u010dali odlepova\u0165 od zeme a chrb\u00e1t gu\u013eati\u0165 do tvaru korytna\u010dieho panciera. V tej chv\u00edli sme nad drepom zlomili palicu a okrem t\u00fdch nieko\u013ek\u00fdch trestn\u00fdch po\u010das telesnej sa n\u00e1m darilo tomuto cviku \u00faspe\u0161ne vyh\u00fdba\u0165. V neskor\u0161om veku n\u00e1m ale do\u0161lo, \u017ee <strong>pokia\u013e chceme budova\u0165 siln\u00e9 a pekne tvarovan\u00e9 nohy aj zadok, bez drepov to p\u00f4jde dos\u0165 \u0165a\u017eko.<\/strong> Po\u010fme im da\u0165 druh\u00fa \u0161ancu a nau\u010dme sa zase spr\u00e1vne drepova\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=\"Co_su_to_drepy\"><\/span>\u010co s\u00fa to drepy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Drep je pr\u00e1vom ozna\u010dovan\u00fd za <strong>kr\u00e1\u013ea v\u0161etk\u00fdch cvikov<\/strong> a svoje miesto m\u00e1 takmer v ka\u017edej tr\u00e9ningovej rutine. V\u0161eobecne sa charakterizuje pokr\u010den\u00edm kolien a ohybom v bedr\u00e1ch so zachovan\u00edm vzpriamen\u00e9ho chrbta. Pri tomto pohybe sa zap\u00e1jaj\u00fa najm\u00e4 svaly doln\u00fdch kon\u010dat\u00edn a tie\u017e stred tela (core), \u010d\u00edm efekt\u00edvne posil\u0148ujeme tieto partie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Drepy m\u00f4\u017eete cvi\u010di\u0165 s vlastnou v\u00e1hou aj so z\u00e1\u0165a\u017eou<\/strong> v podobe nalo\u017eenej <a href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">osi<\/a> s <a href=\"https:\/\/gymbeam.sk\/kotuc-iron-plate-51mm-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">kot\u00fa\u010dmi<\/a>, s <a href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">jednoru\u010dkami<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">kettlebellom<\/a>. Existuje v\u0161ak aj mno\u017estvo \u010fal\u0161\u00edch vari\u00e1ci\u00ed drepu, ako je goblet, bulharsk\u00fd alebo drep na jednej nohe. Svoj variant si tak n\u00e1jdu za\u010diato\u010dn\u00edci aj pokro\u010dil\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_dovodov_preco_cvicit_drepy\"><\/span>5 d\u00f4vodov, pre\u010do cvi\u010di\u0165 drepy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Drepy sa vyzna\u010duj\u00fa <strong>skvelou univerz\u00e1lnos\u0165ou,<\/strong> preto\u017ee ich m\u00f4\u017eete zaradi\u0165 do rozcvi\u010dky aj hlavnej \u010dasti tr\u00e9ningu. Naj\u010dastej\u0161ie sa vykon\u00e1vaj\u00fa v posil\u0148ovni, ale zvl\u00e1dnete ich pokojne doma \u010di v hotelovej izbe. Na cest\u00e1ch m\u00f4\u017eete v\u010faka drepom dokonca u\u0161etri\u0165. Napr\u00edklad v <a href=\"https:\/\/3seaseurope.com\/romania-squats-bus-ticket-cluj-napoca\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Rumunsku<\/a> (mesto Cluj-Napoca) m\u00f4\u017eete dosta\u0165 za vykonanie 20 drepov po\u010das 2 min\u00fat l\u00edstok na mestsk\u00fa dopravu zadarmo. <strong>Ak\u00e9 \u010fal\u0161ie benefity maj\u00fa drepy?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Vybudujete si funk\u010dn\u00fa silu<\/h3>\n\n\n\n<p>Na\u0161e nohy aj zadok dok\u00e1\u017eu vyvin\u00fa\u0165 naozaj ve\u013ek\u00fa silu a pr\u00e1ve drepy s\u00fa skvel\u00fdm prostriedkom, ako t\u00fato schopnos\u0165 nielen preveri\u0165, ale aj zlep\u0161ova\u0165. Nie n\u00e1hodou drep patr\u00ed do silov\u00e9ho trojboja spolo\u010dne s bench pressom a m\u0155tvym \u0165ahom. S n\u00edm m\u00e1 drep pod\u013ea \u0161t\u00fadi\u00ed dokonca porovnate\u013en\u00fd <strong>vplyv na rozvoj sily doln\u00fdch kon\u010dat\u00edn.<\/strong> <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Drepovanie sa v\u00e1m ale m\u00f4\u017ee vyplati\u0165 aj v be\u017enom \u017eivote. Pou\u017e\u00edvaj\u00fa sa pri \u0148om toti\u017e svaly, ktor\u00e9 potrebujete pri ka\u017edodenn\u00fdch \u010dinnostiach. Pr\u00edkladom je sadanie a zdv\u00edhanie sa zo stoli\u010dky, pren\u00e1\u0161anie \u0165a\u017ek\u00fdch predmetov, ch\u00f4dza po schodoch alebo napr\u00edklad zodvihnutie spadnutej ceruzky z podlahy. T\u00fdm, \u017ee sa v\u010faka drepu nau\u010d\u00edte zap\u00e1ja\u0165 spr\u00e1vne svaly, <strong>zni\u017eujete riziko zranenia pri be\u017en\u00fdch aktivit\u00e1ch.<\/strong> Z\u00e1rove\u0148 <strong>zlep\u0161\u00edte svoje balan\u010dn\u00e9 schopnosti<\/strong> a z\u00e1sluhou funk\u010dnej\u0161ieho stredu tela podpor\u00edte aj <strong>spr\u00e1vne dr\u017eanie tela<\/strong>. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/iStock-1321187782-1124x749.jpg\" alt=\"Pre\u010do cvi\u010di\u0165 drepy?\" class=\"wp-image-421141\" width=\"843\" height=\"562\" title=\"Pre\u010do cvi\u010di\u0165 drepy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1321187782-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1321187782-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1321187782-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1321187782-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Podpor\u00edte rast svalov doln\u00fdch kon\u010dat\u00edn<\/h3>\n\n\n\n<p>Tento cvik v\u00e1m v\u0161ak prinesie nielen silu, ale aj <strong>kr\u00e1sne nohy a <a href=\"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-na-zadok-s-vlastnou-vahou\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">okr\u00fahly zadok<\/a>.<\/strong> Pr\u00e1ve preto n\u00e1jdete nejak\u00fd variant drepu sn\u00e1\u010f v ka\u017edej cvi\u010debnej rutine so zameran\u00edm na tvarovanie sedac\u00edch svalov a stehien. Nemus\u00edte v\u0161ak robi\u0165 denne 100 drepov s vlastnou v\u00e1hou \u010di in\u00e9, \u010dasto nezmyseln\u00e9 v\u00fdzvy. Rad\u0161ej sa nau\u010dte spr\u00e1vnu techniku a <strong>postupne zvy\u0161ujte z\u00e1\u0165a\u017e<\/strong> pomocou osi alebo jednoru\u010diek ako prid\u00e1van\u00edm desiatok opakovan\u00ed do nekone\u010dna. Tr\u00e9ning tak bude ove\u013ea efekt\u00edvnej\u0161\u00ed a tie\u017e z\u00e1bavnej\u0161\u00ed. <span style=\"color: #ff6600\">[2\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e patria siln\u00e9 a pekne tvarovan\u00e9 nohy a zadok medzi va\u0161e ciele, nemal by v\u00e1m unikn\u00fa\u0165 n\u00e1\u0161 \u010dl\u00e1nok <strong><a href=\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Ako spevni\u0165 a vytvarova\u0165 zadok aj nohy<\/a>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. M\u00f4\u017eete sa v\u010faka nim zlep\u0161ova\u0165 aj v in\u00fdch \u0161portoch<\/h3>\n\n\n\n<p>Siln\u00e9 nohy s\u00fa d\u00f4le\u017eit\u00e9 nielen pre powerlifterov, \u0165a\u017eia z nich aj be\u017eci, cyklisti, futbalisti, hokejisti a asi v\u0161etci ostatn\u00ed \u0161portovci, na ktor\u00fdch si spomeniete. Pr\u00e1ve preto drepy v r\u00f4znych form\u00e1ch zara\u010fuj\u00fa v silovej \u010dasti tr\u00e9ningu aj vytrvalci alebo hr\u00e1\u010di kolekt\u00edvnych \u0161portov. Napr\u00edklad pre atl\u00e9tov, konkr\u00e9tne pre \u0161print\u00e9rov, skokanov do v\u00fd\u0161ky \u010di do dia\u013eky, maj\u00fa drepy v tr\u00e9ningu e\u0161te z\u00e1sadnej\u0161\u00ed v\u00fdznam. Potrebuj\u00fa toti\u017e \u010do <strong>najlep\u0161iu r\u00fdchlos\u0165 a dynamiku odrazu.<\/strong> A s t\u00fdm im efekt\u00edvne pom\u00e1haj\u00fa napr\u00edklad drepy s v\u00fdskokom alebo drepy s v\u00fdskokom na debnu. <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/iStock-1367872098-1124x670.jpg\" alt=\"Benefity drepov pre \u0161portovcov\" class=\"wp-image-421156\" width=\"843\" height=\"503\" title=\"Benefity drepov pre \u0161portovcov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1367872098-1124x670.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1367872098-400x239.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1367872098-1536x916.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1367872098-2048x1221.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Podpor\u00edte mobilitu<\/h3>\n\n\n\n<p>S u\u010den\u00edm sa spr\u00e1vneho a dostato\u010dne hlbok\u00e9ho drepu <strong>budete z\u00e1rove\u0148 rozv\u00edja\u0165 mobilitu (rozsah pohybu) v bedr\u00e1ch, kolen\u00e1ch a \u010dlenkoch.<\/strong> A verte, \u017ee to funguje lep\u0161ie ako nejak\u00e9 statick\u00e9 na\u0165ahovanie. Dobr\u00e1 pohyblivos\u0165 a flexibilita v k\u013aboch je pr\u00ednosn\u00e1 aj v be\u017enom \u017eivote. Zni\u017euje toti\u017e riziko zranenia pri in\u00fdch fyzick\u00fdch aktivit\u00e1ch. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Sp\u00e1lite viac kal\u00f3ri\u00ed<\/h3>\n\n\n\n<p>Drepy s\u00fa komplexn\u00fd cvik, pri ktorom sa zap\u00e1ja zadok, stehn\u00e1 a rad \u010fal\u0161\u00edch svalov. Tie pri svojej funkcii spotrebuj\u00fa mno\u017estvo energie, \u010do sa prejav\u00ed <strong>v\u00e4\u010d\u0161\u00edm mno\u017estvom sp\u00e1len\u00fdch kal\u00f3ri\u00ed,<\/strong> ne\u017e je to potrebn\u00e9 v pr\u00edpade bicepsov\u00fdch zdvihov a in\u00fdch jednok\u013abov\u00fdch cvikov. Po drepovan\u00ed so z\u00e1\u0165a\u017eou, rovnako ako po ka\u017edom silovom tr\u00e9ningu, sa navy\u0161e m\u00f4\u017eete te\u0161i\u0165 na extra n\u00e1lo\u017e sp\u00e1len\u00fdch kal\u00f3ri\u00ed (EPOC). <strong>Zr\u00fdchlen\u00fd <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zrychlit-metabolizmus-a-spalovat-viac\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">metabolizmus<\/a><\/strong> nast\u00e1va v\u010faka regenera\u010dn\u00fdm procesom a pokra\u010duje a\u017e 72 hod\u00edn po tr\u00e9ningu. Tento benefit ocen\u00edte najm\u00e4 pri <strong>chudnut\u00ed<\/strong>. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O v\u00fdhod\u00e1ch silov\u00e9ho tr\u00e9ningu si viac pre\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/dieta-kardio-a-silovy-trening-co-je-najlepsie-na-chudnutie\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Di\u00e9ta, kardio a silov\u00fd tr\u00e9ning. \u010co je najlep\u0161ie na chudnutie?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/IMG_2993-1124x749.jpg\" alt=\"Drepy a chudnutie\" class=\"wp-image-421171\" width=\"843\" height=\"562\" title=\"Drepy a chudnutie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_2993-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_2993-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_2993-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_2993-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ktore_svaly_pri_drepovani_zapajame\"><\/span>Ktor\u00e9 svaly pri drepovan\u00ed zap\u00e1jame?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Drepy s\u00fa viack\u013abov\u00fdm cvikom, ktor\u00fd <strong>dok\u00e1\u017ee zamestna\u0165 svaly takmer cel\u00e9ho n\u00e1\u0161ho tela.<\/strong> V pr\u00edpade jeho z\u00e1kladn\u00e9ho variantu ide najm\u00e4 o partie spodnej \u010dasti tela. Pokia\u013e ale vysk\u00fa\u0161ate aj in\u00e9 mo\u017enosti, ako je napr\u00edklad drep s \u010dinkou nad hlavou (overhead squat), zapoj\u00edte aj ramen\u00e1, pa\u017ee a chrb\u00e1t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Pri klasickom drepe s vlastnou v\u00e1hou zap\u00e1jate predov\u0161etk\u00fdm:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0161tvorhlav\u00fd sval stehenn\u00fd (kvadriceps)<\/li><li>svaly zadnej strany stehien (hamstringy)<\/li><li>sedacie svaly (gluteus maximus, medius a minimus)<\/li><li>oh\u00fdba\u010de bedier (flexory)<\/li><li>ve\u013ek\u00fd pri\u0165ahova\u010d (adductor magnus)<\/li><li>trojhlav\u00fd sval l\u00fdtka (triceps surae)<\/li><li>svaly hlbok\u00e9ho stabiliza\u010dn\u00e9ho syst\u00e9mu chrbtice (HSS) alebo core (bru\u0161n\u00e9 svaly, vzpriamova\u010de chrbtice, br\u00e1nice, svaly panvov\u00e9ho dna) <span style=\"color: #ff6600\">[7\u20138]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Pri drepe so z\u00e1\u0165a\u017eou v pr\u00edpade in\u00fdch vari\u00e1ci\u00ed, m\u00f4\u017eete zap\u00e1ja\u0165:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>svaly chrbta<\/li><li>ramen\u00e1<\/li><li>svaly pa\u017e\u00ed (biceps, triceps, predlaktia)<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/iStock-488252422-1124x725.jpg\" alt=\"Ako drepova\u0165?\" class=\"wp-image-421186\" width=\"843\" height=\"544\" title=\"Ako drepova\u0165?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-488252422-1124x725.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-488252422-400x258.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-488252422-1536x990.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-488252422-2048x1321.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_spravne_drepovat\"><\/span>Ako spr\u00e1vne drepova\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cesta za perfektn\u00fdm drepom m\u00f4\u017ee by\u0165 niekedy dlh\u00e1 a t\u0155nist\u00e1. Ka\u017ed\u00fd z n\u00e1s m\u00e1 in\u00e9 telo aj \u0161portov\u00fa minulos\u0165, a nie ka\u017ed\u00fd sa nau\u010d\u00ed drep po p\u00e1r n\u00e1v\u0161tev\u00e1ch posil\u0148ovne. Vynalo\u017een\u00e9 \u00fasilie ale v\u017edy stoj\u00ed za to. <strong>Zo za\u010diatku sa zamerajte na spr\u00e1vnu techniku.<\/strong> Pokojne m\u00f4\u017eete cvi\u010di\u0165 len s vlastnou v\u00e1hou a postupne prid\u00e1va\u0165 z\u00e1\u0165a\u017e v podobe osi, na ktor\u00fa si budete postupne naklada\u0165 z\u00e1va\u017eie. S r\u00fdchlos\u0165ou prid\u00e1vania v\u00e1hy na \u010dinku to ale neprep\u00e1\u013ete. Myslite v\u017edy na to, \u017ee <strong>korektn\u00e9 prevedenie m\u00e1 prednos\u0165 pred zdvihnutou z\u00e1\u0165a\u017eou.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, ako si nastavi\u0165 tr\u00e9ningov\u00fa z\u00e1\u0165a\u017e pod\u013ea cie\u013ea, dozviete sa to v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Ak\u00e9 v\u00e1hy dv\u00edha\u0165 pre rast svalov, sily alebo chudnutie?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ako sa rozcvi\u010di\u0165 na drepy?<\/h3>\n\n\n\n<p>Ne\u017e sa do drepovania pust\u00edme, nemali by sme zabudn\u00fa\u0165 na rozohriatie a rozh\u00fdbanie cel\u00e9ho tela. Predsa len ve\u013ek\u00e1 \u010das\u0165 z n\u00e1s pred n\u00e1v\u0161tevou posil\u0148ovne alebo dom\u00e1ceho cvi\u010debn\u00e9ho k\u00fatika sedela pri pr\u00e1ci \u010di v \u0161kole. Tak\u017ee potrebujeme <strong>trochu prebudi\u0165 svaly a pripravi\u0165 telo na z\u00e1\u0165a\u017e.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na zahriatie sta\u010d\u00ed napr\u00edklad 2 \u2013 3 min\u00faty sk\u00e1ka\u0165 Jumping Jacks, sk\u00e1ka\u0165 cez \u0161vihadlo alebo beha\u0165 na mieste. Pokia\u013e m\u00e1te k dispoz\u00edcii nejak\u00fd kardio stroj (rotop\u00e9d, be\u017eeck\u00fd p\u00e1s alebo veslovac\u00ed trena\u017e\u00e9r), pokojne si dajte rozcvi\u010dku na \u0148om. Potom sa presu\u0148te na <a href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">cvi\u010debn\u00fa podlo\u017eku<\/a>. Najprv prekr\u00fa\u017ete k\u013aby cel\u00e9ho tela, potom sa viac venujte bedr\u00e1m a kolen\u00e1m, ktor\u00e9 budete pri drepoch najviac potrebova\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako rozh\u00fdba\u0165 bedr\u00e1 a kolen\u00e1?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Rot\u00e1cia v bedr\u00e1ch:<\/strong> Sadnite si na zem so vzpriamen\u00fdm chrbtom. Nohy pokr\u010dte v kolen\u00e1ch do uhla pribli\u017ene 90 stup\u0148ov a oto\u010dte ich tak, aby smerovali do boku na rovnak\u00fa stranu. Potom ich pomocou pohybu v bedr\u00e1ch zdvihnite a preto\u010dte na opa\u010dn\u00fa stranu. Chodidl\u00e1 a zadok zost\u00e1vaj\u00fa na podlo\u017eke. Rukami sa m\u00f4\u017eete opiera\u0165 za telom alebo ruky vzpa\u017ete. Vykonajte to aspo\u0148 4\u00d7 na ka\u017ed\u00fa stranu. Postupne, ako sa bud\u00fa bedr\u00e1 uvo\u013e\u0148ova\u0165, by ste mali by\u0165 schopn\u00ed v\u00e4\u010d\u0161ieho rozsahu pohybu.<\/li><li><strong>Rot\u00e1cia kolena vo v\u00fdpade:<\/strong> Urobte v\u00fdpad vpred jednou nohou, koleno zadnej nohy pokojne polo\u017ete na podlo\u017eku a dlane si m\u00f4\u017eete oprie\u0165 o predn\u00fa nohu \u010di zem. Potom za\u010dnite kr\u00fa\u017ei\u0165 predn\u00fdm kolenom, najprv na jednu, potom na druh\u00fa stranu. Sna\u017ete sa pri kr\u00fa\u017een\u00ed koleno dosta\u0165 pred \u0161pi\u010dku chodidla.<\/li><li>Nakoniec si urobte p\u00e1r drepov s vlastnou v\u00e1hou, pr\u00edpadne m\u00f4\u017eete vyu\u017ei\u0165 aj <a href=\"https:\/\/gymbeam.sk\/zavesny-posilnovaci-system-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">z\u00e1vesn\u00fd posil\u0148ovac\u00ed syst\u00e9m<\/a>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V rozcvi\u010dke m\u00f4\u017eete robi\u0165 aj <strong>cviky na zadok s <a href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-a-expandery\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">gumou<\/a><\/strong> (expand\u00e9rom), ktor\u00e9 v\u00e1m pom\u00f4\u017eu aktivova\u0165 svaly zadku aj n\u00f4h. N\u00e1jdete ich napr\u00edklad v na\u0161om \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/33-cvikov-posilnovacie-gumy-na-doma\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">30 cvikov s posil\u0148ovacou gumou na cel\u00e9 telo<\/a>.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/DSCF0197-1124x749.jpg\" alt=\"Ako sa pripravi\u0165 na drepy?\" class=\"wp-image-421201\" width=\"843\" height=\"562\" title=\"Ako sa pripravi\u0165 na drepy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSCF0197-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSCF0197-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSCF0197-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSCF0197-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u010co si obu\u0165 na drepy?<\/h4>\n\n\n\n<p>Spr\u00e1vnu techniku drepu podpor\u00edte aj v\u00fdberom vhodnej obuvi. Na drepovanie so z\u00e1\u0165a\u017eou s\u00fa ide\u00e1lne pevn\u00e9 body s rovnej\u0161ou podr\u00e1\u017ekou, ktor\u00e1 <strong>zaist\u00ed lep\u0161iu stabilitu.<\/strong> A pokia\u013e to so silov\u00fdm tr\u00e9ningom mysl\u00edte naozaj v\u00e1\u017ene, zainvestujte do kvalitn\u00fdch vzpiera\u010diek, ktor\u00e9 maj\u00fa vyv\u00fd\u0161en\u00fd podp\u00e4tok. Ten zvy\u0161uje rozsah pohybu v \u010dlenku, \u010do umo\u017e\u0148uje hlb\u0161\u00ed a stabilnej\u0161\u00ed drep. Niekomu v\u0161ak vyhovuje drepovanie v barefoot obuvi alebo naboso. To im s\u00edce umo\u017e\u0148uje maxim\u00e1lny kontakt s podlo\u017ekou a v\u00e4\u010d\u0161iu vo\u013enos\u0165 pohybu chodidla, ale sp\u00e1ja sa to aj s men\u0161ou stabilitou a v\u00e4\u010d\u0161\u00edm rizikom zranenia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ak\u00e1 je spr\u00e1vna technika drepu?<\/h3>\n\n\n\n<p>Sk\u00faste zabudn\u00fa\u0165 na <em>instafriendly<\/em> polovi\u010dn\u00e9 drepy s prehnut\u00fdm chrbtom, ktor\u00e9 maj\u00fa za cie\u013e v\u0161etko in\u00e9 ako uk\u00e1za\u0165 spr\u00e1vny drep. Kvalitn\u00fd drep toti\u017e vyzer\u00e1 inak. Ide viac do h\u013abky, chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed at\u010f. Tie\u017e myslite na to, \u017ee sa nez\u00fa\u010dast\u0148ujete drepovac\u00edch pretekov. Rad\u0161ej urobte jeden poctiv\u00fd drep ako 5 odfl\u00e1knut\u00fdch v r\u00fdchlosti blesku. Po\u010fme sa pozrie\u0165 na to, ako by mal spr\u00e1vne preveden\u00fd <strong>klasick\u00fd drep s vlastnou v\u00e1hou<\/strong> vyzera\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Z\u00e1kladn\u00e9 postavenie:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Stoj mierne rozkro\u010dn\u00fd zhruba na \u0161\u00edrku ramien, v\u00e1ha zost\u00e1va na celej ploche chodidla.<\/li><li>Hlava je v pred\u013a\u017een\u00ed chrbtice, poh\u013ead smeruje vpred, ramen\u00e1 stiahnut\u00e9 dole a dozadu, chrb\u00e1t v prirodzenom zakriven\u00ed a hrudn\u00edk otvoren\u00fd, smeruj\u00faci vpred.<\/li><li>Predpa\u017ete, spojte ruky pred telom alebo ich prekr\u00ed\u017ete na prsiach, \u010d\u00edm z\u00edskate lep\u0161iu rovnov\u00e1hu. <span style=\"color: #ff6600\">[9]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Prevedenie:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Nad\u00fdchnite sa a pohybom panvy dozadu a dole urobte drep. Na za\u010diatku pohybu si m\u00f4\u017eete predstavova\u0165, \u017ee si sad\u00e1te na nevidite\u013en\u00fa stoli\u010dku.<\/li><li>Dajte pri tom pozor na chybn\u00e9 gu\u013eatenie a preh\u00fdbanie chrbta v hrudnej aj bedrovej oblasti chrbtice a tie\u017e na nadmern\u00e9 \u0161p\u00falenie zadku.<\/li><li>H\u013abku drepu zvo\u013ete tak, aby sa v\u00e1m podarilo zachova\u0165 prirodzen\u00e9 zakrivenie chrbtice. Sna\u017ete sa ale dosta\u0165 aspo\u0148 do poz\u00edcie, kedy s\u00fa va\u0161e bedr\u00e1 ni\u017e\u0161ie ako kolen\u00e1 (pod paraelu).<\/li><li>Os kolena, \u010dlenku a \u0161pi\u010dky nohy zost\u00e1va v jednej rovine. Kolen\u00e1 nevyt\u00e1\u010dajte dovn\u00fatra.<\/li><li>V spodnej polohe zotrvajte maxim\u00e1lne 1 sekundu. Inak m\u00f4\u017eete strati\u0165 potrebn\u00e9 nap\u00e4tie vo svaloch.<\/li><li>S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadku a prednej strany stehien plynule narovnajte.<\/li><li>Celou plochou chodidiel tla\u010dte do podlo\u017eky, ako by ste chceli zem od seba odtla\u010di\u0165.<\/li><li>Potom vykonajte \u010fal\u0161ie opakovanie.<\/li><li>Pohyb majte cel\u00fd \u010das pod kontrolou. <span style=\"color: #ff6600\">[9]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">D\u00fdchanie:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Predstavte si, \u017ee ste pot\u00e1pa\u010d, ktor\u00fd sa chyst\u00e1 na ponor pod hladinu.<\/li><li>Hore sa poriadne nad\u00fdchnite do brucha, \u010d\u00edm spevn\u00edte stred tela.<\/li><li>Vykonajte drep a potom sa za\u010dnite postupne narovn\u00e1va\u0165, pritom vydychujte. Niekomu v\u0161ak m\u00f4\u017ee vyhovova\u0165 pln\u00e9 vyd\u00fdchnutie a\u017e v hornej poz\u00edcii.<\/li><li>Potom sa zase zhlboka nad\u00fdchnite a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li><li>Pri zdv\u00edhan\u00ed vy\u0161\u0161\u00edch v\u00e1h m\u00f4\u017eete pou\u017ei\u0165 <a href=\"https:\/\/gymbeam.sk\/opasky\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">opasok na cvi\u010denie<\/a>. Ten v\u00e1m pom\u00f4\u017ee nielen spevni\u0165 stred tela, ale aj v\u00e1s m\u00f4\u017ee nau\u010di\u0165 spr\u00e1vne d\u00fdcha\u0165 do brucha. Sta\u010d\u00ed sa pri n\u00e1dychu s\u00fastredi\u0165 na jeho roztiahnutie do v\u0161etk\u00fdch str\u00e1n.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri technike drepu je d\u00f4le\u017eit\u00e9 tie\u017e spomen\u00fa\u0165, \u017ee <strong>ka\u017ed\u00e9mu z n\u00e1s bude vyhovova\u0165 tro\u0161ku in\u00e9 postavenie.<\/strong> Ve\u013ek\u00fd vplyv m\u00e1 toti\u017e na\u0161a rozdielna anat\u00f3mia, napr\u00edklad d\u013a\u017eka stehien a tie\u017e celkov\u00e1 mobilita. Niekto tak m\u00f4\u017ee ma\u0165 \u0161ir\u0161\u00ed \u010di u\u017e\u0161\u00ed postoj, in\u00fd dok\u00e1\u017ee drepn\u00fa\u0165 skoro a\u017e na zem v zmysle <em>ass to grass<\/em> a \u010fal\u0161\u00ed bude len p\u00e1r centimetrov pod rovnobe\u017ekou stehien so zemou. S tr\u00e9ningom sa ale bude technika meni\u0165 a ide\u00e1lne aj zlep\u0161ova\u0165.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/iStock-1421570796-1124x749.jpg\" alt=\"Spr\u00e1vna technika drepu\" class=\"wp-image-421219\" width=\"843\" height=\"562\" title=\"Spr\u00e1vna technika drepu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1421570796-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1421570796-400x267.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Na \u010do da\u0165 pozor pri drepovan\u00ed?<\/h3>\n\n\n\n<p>Ur\u010dite si e\u0161te pam\u00e4t\u00e1te dobu, kedy sa za chybu pova\u017eovalo koleno pred \u0161pi\u010dkou. Mylne sme si mysleli, \u017ee tak kolen\u00e1 pre\u0165a\u017e\u00edme, a pre istotu robili len polodrepy. V s\u00fa\u010dasnosti u\u017e na\u0161\u0165astie m\u00e1me vedecky podlo\u017een\u00e9, \u017ee ide o m\u00fdtus. <strong>Pre na\u0161e kolen\u00e1<\/strong> (ak s\u00fa zdrav\u00e9) <strong>je v\u00e4\u010d\u0161\u00ed rozsah pohybu sk\u00f4r benefitom,<\/strong> a navy\u0161e inak ne\u017e posunut\u00edm kolien pred \u0161pi\u010dku spr\u00e1vnu techniku drepu nedosiahneme. Existuj\u00fa v\u0161ak in\u00e9 chyby, ktor\u00e9 n\u00e1s m\u00f4\u017eu nielen pripravi\u0165 o v\u00fdsledky, ale aj <strong>ohrozi\u0165 zdravie n\u00e1\u0161ho chrbta a cel\u00e9ho pohybov\u00e9ho apar\u00e1tu.<\/strong> <span style=\"color: #ff6600\">[10]<\/span><\/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=\"Ake_su_najcastejsie_chyby_pri_drepoch_a_ako_ich_napravit\"><\/span>Ak\u00e9 s\u00fa naj\u010dastej\u0161ie chyby pri drepoch a ako ich napravi\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Preh\u00fdbanie v chrbte:<\/strong> Nadmern\u00e9 gu\u013eatenie hrudnej alebo bedrovej chrbtice je chyba, ktor\u00fa vid\u00edme v posil\u0148ovniach sn\u00e1\u010f naj\u010dastej\u0161ie. Sna\u017ete sa zachova\u0165 chrb\u00e1t v prirodzenom zakriven\u00ed po cel\u00fa dobu cviku aj za cenu, \u017ee neurob\u00edte tak hlbok\u00fd drep.<\/li><li><strong>Mal\u00fd rozsah pohybu:<\/strong> Polovi\u010dn\u00e9 drepy znamenaj\u00fa polovi\u010dn\u00e9 v\u00fdsledky. Pri hlb\u0161om drepe sa toti\u017e zapoj\u00ed ove\u013ea viac svalov v oblasti zadku a n\u00f4h. S lep\u0161ou mobilitou m\u00f4\u017ee pom\u00f4c\u0165 poctiv\u00e1 rozcvi\u010dka bedier pred tr\u00e9ningom, pr\u00edpadne pou\u017eitie <a href=\"https:\/\/gymbeam.sk\/podlozka-na-drepy-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">podlo\u017eiek na drepy.<\/a><\/li><li><strong>Predkl\u00e1\u0148anie dopredu alebo dozadu:<\/strong> To je naj\u010dastej\u0161ie sp\u00f4soben\u00e9 zl\u00fdm rozlo\u017een\u00edm v\u00e1hy na chodidl\u00e1ch. Sna\u017ete sa v\u00e1hu rovnomerne rozlo\u017ei\u0165 na ich cel\u00fa plochu.<\/li><li><strong>Zdv\u00edhanie p\u00e4ty zo zeme:<\/strong> To sa sp\u00e1ja s predch\u00e1dzaj\u00facim bodom. P\u00e4ty by mali by\u0165 cel\u00fa dobu pevne na zemi.<\/li><li><strong>Vt\u00e1\u010danie kolien dovn\u00fatra:<\/strong> T\u00e1to chyba v\u00e1s m\u00f4\u017ee sta\u0165 po\u0161kodenie kolenn\u00fdch v\u00e4zov a predstavuje zbyto\u010dn\u00fd stres pre cel\u00e9 kolen\u00e1. S\u00fastre\u010fte sa na to, aby va\u0161e kolen\u00e1 smerovali po cel\u00fd \u010das von. Pom\u00f4c\u0165 v\u00e1m s t\u00fdm m\u00f4\u017ee <a href=\"https:\/\/gymbeam.sk\/set-expanderov-duoband-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>expand\u00e9r<\/strong><\/a>, ktor\u00fd si umiestnite nad kolen\u00e1 a po\u010das drepovania sa ho budete sna\u017ei\u0165 udr\u017ea\u0165 v nap\u00e4t\u00ed. <span style=\"color: #ff6600\">[11]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee sa venujete silov\u00e9mu tr\u00e9ningu a chcete sa dozvedie\u0165, ak\u00e9 chyby sa pri \u0148om naj\u010dastej\u0161ie robia, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/10-fitness-chyb-ktorym-sa-musite-vyhnut\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Tr\u00e9ningov\u00e9 chyby, ktor\u00e9 robia v\u0161etci.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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=\"Najucinnejsie_varianty_drepov\"><\/span>Naj\u00fa\u010dinnej\u0161ie varianty drepov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pripravili sme si pre v\u00e1s tie najlep\u0161ie vari\u00e1cie drepov s vlastnou v\u00e1hou aj so z\u00e1\u0165a\u017eou. Pri ka\u017edej n\u00e1jdete <strong>spr\u00e1vne prevedenie, \u010dast\u00e9 chyby, \u010fal\u0161ie modifik\u00e1cie.<\/strong> Zist\u00edte tie\u017e, ktor\u00e9 svaly sa pri nich zap\u00e1jaj\u00fa najviac. Myslite pri nich na z\u00e1kladn\u00e9 pravidl\u00e1 pre korektn\u00fd drep, ako je dr\u017eanie chrbta v prirodzenom zakriven\u00ed, spr\u00e1vne d\u00fdchanie a aktiv\u00e1cia stredu tela.<\/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=\"Drepy_s_vlastnou_vahou\"><\/span>Drepy s vlastnou v\u00e1hou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Z\u00e1kladn\u00fd drep (Air Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Stoj mierne rozkro\u010dn\u00fd zhruba na \u0161\u00edrku ramien. V\u00e1ha je na celej ploche chodidla.<\/li><li><strong>Prevedenie:<\/strong> Nad\u00fdchnite sa a pohybom panvy dozadu a dole urobte drep. Pri tom dajte pozor na chybn\u00e9 gu\u013eatenie chrbta v bedrovej a hrudnej oblasti chrbtice. H\u013abku drepu zvo\u013ete tak, aby sa v\u00e1m podarilo zachova\u0165 prirodzen\u00e9 zakrivenie chrbtice. Os kolena, \u010dlenku a \u0161pi\u010dky nohy zost\u00e1va v jednej rovine. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadku a prednej strany stehien plynule narovnajte. Potom vykonajte \u010fal\u0161ie opakovanie.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie v chrbte, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie dopredu, vt\u00e1\u010danie kolien dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, prepad\u00e1vanie na \u0161pi\u010dku alebo na p\u00e4tu.<\/li><li><strong>Vari\u00e1cie cviku:<\/strong> Drep na jednej nohe, pumpovanie v drepe (kmity hore a dole v rozsahu nieko\u013ek\u00fdch centimetrov v spodnej polohe), drepy s v\u00fdskokom.<\/li><li><strong>Zacielen\u00e9 na:<\/strong> Predn\u00e1 strana stehien, zadok.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/drep.gif\" alt=\"Ako cvi\u010di\u0165 drep?\" class=\"wp-image-421253\" title=\"Ako cvi\u010di\u0165 drep?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Drep s v\u00fdskokom (Jumping Air Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Stoj mierne rozkro\u010dn\u00fd zhruba na \u0161\u00edrku va\u0161ich ramien. V\u00e1ha je rozlo\u017een\u00e1 rovnomerne na celej ploche chodidla.<\/li><li><strong>Prevedenie:<\/strong> Nad\u00fdchnite sa a pohybom panvy dozadu a dole urobte drep. H\u013abku drepu zvo\u013ete tak, aby sa v\u00e1m podarilo zachova\u0165 prirodzen\u00e9 zakrivenie chrbtice. Os kolena, \u010dlenku a \u0161pi\u010dky nohy zost\u00e1va v jednej rovine. S v\u00fddychom pomocou aktiv\u00e1cie svalov zadku a prednej strany stehien urobte v\u00fdskok. V hornej polohe sa nad\u00fdchnite, potom sa vr\u00e1\u0165te sp\u00e4\u0165 do drepu a v\u00fdskok zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie v chrbte, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie dopredu, vt\u00e1\u010danie kolien dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, prepad\u00e1vanie na \u0161pi\u010dku alebo na p\u00e4tu.<\/li><li><strong>Vari\u00e1cie cviku:<\/strong> V hornej f\u00e1ze pridanie \u010fal\u0161ieho v\u00fdskoku s pritiahnut\u00edm kolien k hrudn\u00edku (Tuck jump).<\/li><li><strong>Zacielen\u00e9 na:<\/strong> Predn\u00e1 strana stehien, zadok, l\u00fdtka.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/drep-s-vyskokem.gif\" alt=\"Ako cvi\u010di\u0165 drep s v\u00fdskokom?\" class=\"wp-image-421268\" title=\"Ako cvi\u010di\u0165 drep s v\u00fdskokom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Bulharsk\u00fd drep (Bulgarian Split Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa pred stoli\u010dku, lavicu alebo bed\u0148u s chodidlami na \u0161\u00edrku va\u0161ich bokov. Jednu nohu polo\u017ete priehlavkom na debnu \u010di lavicu, ktor\u00fa m\u00e1te za sebou, a ruky dajte v bok.<\/li><li><strong>Prevedenie:<\/strong> S n\u00e1dychom pokr\u010dte koleno prednej nohy a urobte v\u00fdpad na mieste. V spodnej polohe sa m\u00f4\u017eete kolenom zadnej nohy \u013eahko dotkn\u00fa\u0165 podlo\u017eky. Potom sa s n\u00e1dychom narovnajte a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Po odcvi\u010den\u00ed jednej s\u00e9rie vyme\u0148te nohy a rovnak\u00fd cvik urobte na druh\u00fa stranu.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, zl\u00e1 koordin\u00e1cia pohybu.<\/li><li><strong>Vari\u00e1cie cviku:<\/strong> Bulharsk\u00e9 drepy s v\u00fdskokom na stojacej nohe.<\/li><li><strong>Zacielen\u00e9 na:<\/strong> Predn\u00e1 a zadn\u00e1 strana stehien, zadok.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/bulharske-drepy.gif\" alt=\"Ako cvi\u010di\u0165 bulharsk\u00e9 drepy?\" class=\"wp-image-421283\" title=\"Ako cvi\u010di\u0165 bulharsk\u00e9 drepy?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. V\u00fddr\u017e v drepe &#8211; stoli\u010dka (Wall Sit)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa chrbtom k stene, oprite sa o \u0148u a sk\u013aznite sa dole do poz\u00edcie drepu, ide\u00e1lne tak n\u00edzko, aby sa va\u0161e stehn\u00e1 dostali do rovnobe\u017enej poz\u00edcie so zemou alebo e\u0161te ni\u017e\u0161ie. Chodidl\u00e1 sa celou plochou opieraj\u00fa o zem a ruky m\u00f4\u017eete polo\u017ei\u0165 na stehn\u00e1.<\/li><li><strong>Prevedenie:<\/strong> Plynulo d\u00fdchajte a sna\u017ete sa v tejto poz\u00edcii vydr\u017ea\u0165 aspo\u0148 20 sek\u00fand. Cvik si trochu s\u0165a\u017e\u00edte, ke\u010f sa nebudete rukami opiera\u0165 o stehn\u00e1, ale nech\u00e1te ich vo\u013ene visie\u0165 pozd\u013a\u017e tela.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Pr\u00edli\u0161 kr\u00e1tka v\u00fddr\u017e, mal\u00e1 h\u013abka drepu.<\/li><li><strong>Zacielen\u00e9 na:<\/strong> Predn\u00e1 strana stehien, zadok.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/wall-sit.gif\" alt=\"Ako cvi\u010di\u0165 wall sit?\" class=\"wp-image-421298\" title=\"Ako cvi\u010di\u0165 wall sit?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Drep na jednej nohe k lavici (Single Leg Squat To Box)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa chrbtom k debne (lavici) s chodidlami na \u0161\u00edrku va\u0161ich bokov. Predpa\u017ete alebo dajte ruky v bok.<\/li><li><strong>Prevedenie:<\/strong> Preneste v\u00e1hu na prav\u00fa nohu a \u013eav\u00fa zdvihnite nad zem. Nad\u00fdchnite sa, pokr\u010dte koleno nohy, na ktorej stoj\u00edte a urobte drep a\u017e k debne. Tej sa dotknite zadkom a pomocou aktiv\u00e1cie svalov zadku a stehien sa s v\u00fddychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Potom nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. N\u00e1sledne vyme\u0148te nohy.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, gu\u013eatenie chrbta.<\/li><li><strong>Vari\u00e1cie cviku:<\/strong> Drep na jednej nohe bez debny, s oporou o hrazdu, stoli\u010dku, <a href=\"https:\/\/gymbeam.sk\/gymnasticke-kruhy-gymbeam.html\" target=\"_blank\" rel=\"noopener\">kruhy<\/a> alebo z\u00e1vesn\u00fd posil\u0148ovac\u00ed syst\u00e9m.<\/li><li><strong>Zacielen\u00e9 na:<\/strong> Predn\u00e1 strana stehien, zadok.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/drep-na-jedne-noze.gif\" alt=\"Ako cvi\u010di\u0165 drep na jednej nohe?\" class=\"wp-image-421315\" title=\"Ako cvi\u010di\u0165 drep na jednej nohe?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Drepy_so_zatazou\"><\/span>Drepy so z\u00e1\u0165a\u017eou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Zadn\u00fd drep s osou (Barbell Back Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Nastavte si os s vhodne nalo\u017eenou v\u00e1hou na <a href=\"https:\/\/gymbeam.sk\/stojan-na-drepy-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">posil\u0148ovac\u00ed stojan<\/a> (zhruba do v\u00fd\u0161ky va\u0161ich k\u013e\u00fa\u010dov\u00fdch kost\u00ed). Postavte sa pod <a href=\"https:\/\/gymbeam.sk\/olympijska-tyc-eternal-power-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">os<\/a> s chodidlami zhruba na \u0161\u00edrku ramien. Polo\u017ete si os za krk a chy\u0165te ju oboma rukami ved\u013ea ramien s t\u00fdm, \u017ee lakte smeruj\u00fa dole. Aktivujte stred tela, zlo\u017ete ty\u010d zo stojana a urobte krok vzad.<\/li><li><strong>Prevedenie:<\/strong> Nad\u00fdchnite sa a pohybom panvy dozadu a dole urobte drep. H\u013abku drepu zvo\u013ete tak, aby sa v\u00e1m podarilo zachova\u0165 prirodzen\u00e9 zakrivenie chrbtice a dok\u00e1zali ste sa z tejto poz\u00edcie zdvihn\u00fa\u0165. Os kolena, \u010dlenku a \u0161pi\u010dky nohy zost\u00e1va v jednej rovine. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadku a prednej strany stehien plynule narovnajte. Potom vykonajte \u010fal\u0161ie opakovanie. Po ukon\u010den\u00ed s\u00e9rie vr\u00e1\u0165te os sp\u00e4\u0165 do stojana.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie v chrbte, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie dopredu, vt\u00e1\u010danie kolien dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, prepad\u00e1vanie na \u0161pi\u010dku alebo na p\u00e4tu, nadmern\u00e1 alebo nedostato\u010dn\u00e1 z\u00e1\u0165a\u017e na osi.<\/li><li><strong>Vari\u00e1cia cviku:<\/strong> Zadn\u00fd drep s <a href=\"https:\/\/gymbeam.sk\/posilnovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">posil\u0148ovac\u00edm powerbagom<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/vodny-posilnovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">vodn\u00fdm vakom<\/a>, zadn\u00fd drep s v\u00fdskokom.<\/li><li><strong>Zacielen\u00e9 na:<\/strong> Predn\u00e1 strana stehien, zadok.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/zadni.gif\" alt=\"Ako cvi\u010di\u0165 zadn\u00fd drep?\" class=\"wp-image-421332\" title=\"Ako cvi\u010di\u0165 zadn\u00fd drep?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Predn\u00fd alebo \u010deln\u00fd drep (Front Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Nastavte si os s vhodne nalo\u017eenou v\u00e1hou na <a href=\"https:\/\/gymbeam.sk\/posilnovacia-klietka-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">posil\u0148ovac\u00ed stojan<\/a> (zhruba do v\u00fd\u0161ky va\u0161ich k\u013e\u00fa\u010dnych kost\u00ed). Postavte sa pred os s chodidlami pribli\u017ene na \u0161\u00edrku ramien. Chy\u0165te os oboma rukami ved\u013ea ramien s t\u00fdm, \u017ee lakte smeruj\u00fa vpred (po cel\u00fa dobu cviku). Aktivujte stred tela, zlo\u017ete ty\u010d zo stojana a urobte krok vzad.<\/li><li><strong>Prevedenie:<\/strong> Nad\u00fdchnite sa a pohybom panvy dozadu a dole urobte drep. H\u013abku drepu zvo\u013ete tak, aby sa v\u00e1m podarilo zachova\u0165 prirodzen\u00e9 zakrivenie chrbtice. Os kolena, \u010dlenku a \u0161pi\u010dky nohy zost\u00e1va v jednej rovine. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadku a prednej strany stehien plynule narovnajte. Potom vykonajte \u010fal\u0161ie opakovanie. Po ukon\u010den\u00ed s\u00e9rie vr\u00e1\u0165te os sp\u00e4\u0165 do stojana.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Gu\u013eatenie hornej \u010dasti chrbta, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie dopredu, vt\u00e1\u010danie kolien dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, prepad\u00e1vanie na \u0161pi\u010dku alebo na p\u00e4tu, nadmern\u00e1 alebo nedostato\u010dn\u00e1 z\u00e1\u0165a\u017e na osi, klesanie lak\u0165ov.<\/li><li><strong>Vari\u00e1cie cviku:<\/strong> Predn\u00e9 drepy s jednoru\u010dkou pred hrudn\u00edkom, predn\u00e9 drepy na Smithovom stroji, Zercher drepy.<\/li><li><strong>Zacielen\u00e9 na:<\/strong> Predn\u00e1 strana stehien, zadok.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/predni-drep.gif\" alt=\"Ako cvi\u010di\u0165 predn\u00fd drep?\" class=\"wp-image-421347\" title=\"Ako cvi\u010di\u0165 predn\u00fd drep?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Bulharsk\u00fd drep s jednoru\u010dkami (Bulgarian Split Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa chrbtom pred debnu \u010di lavicu s chodidlami na \u0161\u00edrku va\u0161ich bokov. Jednu nohu polo\u017ete priehlavkom na debnu alebo lavicu, ktor\u00fa m\u00e1te za sebou. Jednoru\u010dky uchopte oboma rukami.<\/li><li><strong>Prevedenie:<\/strong> S n\u00e1dychom pokr\u010dte koleno prednej nohy a urobte v\u00fdpad na mieste. V spodnej polohe sa m\u00f4\u017eete kolenom zadnej nohy \u013eahko dotkn\u00fa\u0165 podlo\u017eky. Potom sa s n\u00e1dychom narovnajte a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Po odcvi\u010den\u00ed jednej s\u00e9rie vyme\u0148te nohy a rovnak\u00fd cvik urobte na druh\u00fa stranu.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, zl\u00e1 koordin\u00e1cia pohybu, nadmern\u00e1 alebo nedostato\u010dn\u00e1 z\u00e1\u0165a\u017e.<\/li><li><strong>Vari\u00e1cie cviku:<\/strong> Bulharsk\u00e9 drepy s <a href=\"https:\/\/gymbeam.sk\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">kettlebellom<\/a>, osou.<\/li><li><strong>Zacielen\u00e9 na:<\/strong> Predn\u00e1 a zadn\u00e1 strana stehien, zadok.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/bulharsky.gif\" alt=\"Ako cvi\u010di\u0165 bulharsk\u00fd drep?\" class=\"wp-image-421362\" title=\"Ako cvi\u010di\u0165 bulharsk\u00fd drep?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Sumo drep s jednoru\u010dkou (Dumbbell Sumo Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa do \u0161irok\u00e9ho postoja so \u0161pi\u010dkami smeruj\u00facimi von. Zdvihnite jednoru\u010dku za rukov\u00e4\u0165 alebo jeden koniec (kot\u00fa\u010dov\u00fa \u010das\u0165) a po cel\u00fa dobu ju dr\u017ete natiahnut\u00fdmi rukami, ktor\u00e9 s\u00fa rovnobe\u017ene s telom.<\/li><li><strong>Prevedenie:<\/strong> Nad\u00fdchnite sa a pokr\u010den\u00edm kolien urobte drep. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadku a najm\u00e4 vn\u00fatornej strany stehien plynule narovnajte. Potom vykonajte \u010fal\u0161ie opakovanie.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie v chrbte, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie dopredu, vt\u00e1\u010danie kolien dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, nadmern\u00e1 alebo nedostato\u010dn\u00e1 z\u00e1\u0165a\u017e.<\/li><li><strong>Vari\u00e1cie cviku:<\/strong> Sumo drep s kettlebellom, s <a href=\"https:\/\/gymbeam.sk\/vodna-posilnovacia-lopta-powerball-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">vodnou posil\u0148ovacou loptou<\/a> alebo s vyv\u00fd\u0161en\u00fdmi nohami (na dvoch debn\u00e1ch \u010di <a href=\"https:\/\/gymbeam.sk\/nastavitelna-lavica-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">lavi\u010dk\u00e1ch<\/a>), pumpovanie v sumo drepe.<\/li><li><strong>Zacielen\u00e9 na:<\/strong> Vn\u00fatorn\u00e1 strana stehien, zadok.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/sumo.gif\" alt=\"Ako cvi\u010di\u0165 sumo drep?\" class=\"wp-image-421377\" title=\"Ako cvi\u010di\u0165 sumo drep?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Drep s \u010dinkou nad hlavou (Overhead Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Nastavte si os s vhodne (pre za\u010diatok menej) nalo\u017eenou v\u00e1hou na posil\u0148ovac\u00ed stojan (zhruba do v\u00fd\u0161ky va\u0161ich k\u013e\u00fa\u010dov\u00fdch kost\u00ed). Postavte sa pod \u0148u s chodidlami zhruba na \u0161\u00edrku ramien a chy\u0165te ju \u0161irok\u00fdm \u00fachopom. Aktivujte stred tela, ramen\u00e1 aj pa\u017ee a vytla\u010dte os nad hlavu, \u010d\u00edm narovn\u00e1te pa\u017ee v lak\u0165och. Pokojne si pri tom pom\u00f4\u017ete aj pohybom v noh\u00e1ch.<\/li><li><strong>Prevedenie:<\/strong> Nad\u00fdchnite sa a pohybom panvy dozadu a dole urobte drep. H\u013abku drepu zvo\u013ete tak, aby sa v\u00e1m podarilo zachova\u0165 prirodzen\u00e9 zakrivenie chrbtice. Lakte zost\u00e1vaj\u00fa uzamknut\u00e9, stred tela akt\u00edvny a pohyb je cel\u00fd \u010das kontrolovan\u00fd. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadku a prednej strany stehien plynule narovnajte. Potom vykonajte \u010fal\u0161ie opakovanie. Po ukon\u010den\u00ed s\u00e9rie vr\u00e1\u0165te os sp\u00e4\u0165 do stojana.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie v chrbte, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie dopredu, vt\u00e1\u010danie kolien dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, prepad\u00e1vanie na \u0161pi\u010dku alebo na p\u00e4tu, nadmern\u00e1 z\u00e1\u0165a\u017e na osi, kr\u010denie lak\u0165ov.<\/li><li><strong>Vari\u00e1cie cviku:<\/strong> Drepy s jednoru\u010dkou alebo kettlebellom nad hlavou.<\/li><li><strong>Zacielen\u00e9 na:<\/strong> Predn\u00e1 strana stehien, zadok, ramen\u00e1, pa\u017ee, horn\u00e1 \u010das\u0165 chrbta.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/overhead.gif\" alt=\"Ako cvi\u010di\u0165 drep s \u010dinkou nad hlavou?\" class=\"wp-image-421392\" title=\"Ako cvi\u010di\u0165 drep s \u010dinkou nad hlavou?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Goblet drepy s jednoru\u010dkou (Dumbbell Goblet Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami zhruba na \u0161\u00edrku bokov a\u017e ramien. Chy\u0165te jednoru\u010dku oboma rukami za jednu stranu (kot\u00fa\u010dov\u00fa \u010das\u0165) a zdvihnite ju a\u017e pred hrudn\u00edk tak, aby bola rovnobe\u017ene s telom.<\/li><li><strong>Prevedenie:<\/strong> Nad\u00fdchnite sa a pohybom panvy dozadu a dole urobte drep. Jednoru\u010dku dr\u017ete st\u00e1le pred telom. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadku a prednej strany stehien plynule narovnajte. Potom vykonajte \u010fal\u0161ie opakovanie.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie v chrbte, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie dopredu, vt\u00e1\u010danie kolien dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, prepad\u00e1vanie na \u0161pi\u010dku alebo na p\u00e4tu, nadmern\u00e1 alebo nedostato\u010dn\u00e1 z\u00e1\u0165a\u017e.<\/li><li><strong>Vari\u00e1cie cviku:<\/strong> Goblet drepy s kettlebellom, <a href=\"https:\/\/gymbeam.sk\/posilnovacia-lopta-slam-ball-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">slam ballom<\/a>.<\/li><li><strong>Zacielen\u00e9 na:<\/strong> Predn\u00e1 strana stehien, zadok.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/goblet.gif\" alt=\"Ako cvi\u010di\u0165 goblet drep?\" class=\"wp-image-421407\" title=\"Ako cvi\u010di\u0165 goblet drep?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_pridat_drepy_do_treningu\"><\/span>Ako prida\u0165 drepy do tr\u00e9ningu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tento cvik zvl\u00e1dnete nielen <strong>v posil\u0148ovni, ale aj doma alebo na <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-cvicit-na-workoutovom-ihrisku\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">workoutovom ihrisku<\/a>.<\/strong> Sta\u010d\u00ed si vybra\u0165 variant, ktor\u00fd najlep\u0161ie zodpoved\u00e1 va\u0161im cie\u013eom, a hor sa do toho. Niektor\u00e9 s\u00fa vhodn\u00e9 do rozcvi\u010dky aj hlavnej \u010dasti, ale m\u00f4\u017eete ich tie\u017e vyu\u017ei\u0165 vo viacer\u00fdch typoch samotn\u00e9ho tr\u00e9ningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Do rozcvi\u010dky:<\/strong> Drepy s vlastnou v\u00e1hou alebo s v\u00fdskokom s\u00fa \u00fa\u010dinn\u00e9 na zahriatie tela.<\/li><li><strong>Klasick\u00fd silov\u00fd tr\u00e9ning:<\/strong> Nejak\u00fd variant drepu so z\u00e1\u0165a\u017eou m\u00f4\u017eete zaradi\u0165 do tr\u00e9ningu n\u00f4h i cel\u00e9ho tela. Ide o \u0165a\u017e\u0161\u00ed, komplexn\u00fd cvik, tak\u017ee sa hod\u00ed ide\u00e1lne hne\u010f na za\u010diatok cvi\u010denia.<\/li><li><strong>Intervalov\u00fd tr\u00e9ning:<\/strong> Drepy s vlastnou v\u00e1hou, s v\u00fdskokom alebo napr\u00edklad v\u00fddr\u017e v drepe s\u00fa vhodn\u00e9 aj ako s\u00fa\u010das\u0165 <a href=\"https:\/\/gymbeam.sk\/blog\/klasicke-kardio-alebo-hiit-trening-co-spaluje-tuk-lepsie\/\" target=\"_blank\" rel=\"noopener\">HIITu<\/a>, tabaty alebo kruhov\u00e9ho tr\u00e9ningu.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e v\u00e1s zauj\u00edma, ktor\u00e9 cviky s vlastnou v\u00e1hou m\u00f4\u017eete zaradi\u0165 do tr\u00e9ningu, n\u00e1jdete ich v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/12-cvikov-s-vlastnou-vahou-ktore-vas-dostanu-do-formy\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>12 cvikov s vlastnou v\u00e1hou, ktor\u00e9 dostan\u00fa do formy ka\u017ed\u00e9ho.<\/strong><\/a><\/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=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Drep je kr\u00e1\u013e cvikov, ktor\u00fd svojimi benefitmi presved\u010d\u00ed sn\u00e1\u010f ka\u017ed\u00e9ho, aby ho zaradil do svojho tr\u00e9ningu. Je <strong>efekt\u00edvnym n\u00e1strojom zvy\u0161ovania sily, rastu svalovej hmoty aj spa\u013eovania kal\u00f3ri\u00ed.<\/strong> Aby ste v\u0161ak vy\u017em\u00fdkali z drepov maximum benefitov, je potrebn\u00e9 sa nau\u010di\u0165 spr\u00e1vnu techniku. Ke\u010f ovl\u00e1dnete z\u00e1kladn\u00fd drep, m\u00f4\u017eete vysk\u00fa\u0161a\u0165 jeho \u010fal\u0161iu modifik\u00e1ciu, ako je drep bulharsk\u00fd, predn\u00fd alebo napr\u00edklad sumo. Tieto varianty v\u00e1m spestria tr\u00e9ning a pom\u00f4\u017eu \u00fa\u010dinne precvi\u010di\u0165 zadok, predn\u00fa, zadn\u00fa i vn\u00fatorn\u00fa stranu stehien.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil a dozvedeli ste sa v \u0148om nov\u00e9 inform\u00e1cie, zdie\u013eajte ho aj so svojimi priate\u013emi, aby sa tie\u017e nau\u010dili spr\u00e1vne drepova\u0165.<\/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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\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>Ako spr\u00e1vne drepova\u0165? To je ot\u00e1zka, na ktor\u00fa v\u00e1m odpovie dne\u0161n\u00fd \u010dl\u00e1nok. Dozviete sa v \u0148om naj\u010dastej\u0161ie chyby pri drepoch a tie\u017e sa nau\u010d\u00edte, ako robi\u0165 bulharsk\u00e9, predn\u00e9 alebo sumo drepy.<\/p>\n","protected":false},"author":129,"featured_media":421138,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6105,6100,6052,6137],"filter_section":[],"filter_attribute":[13018,13017,13026,13025],"class_list":{"0":"post-422471","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-drepy","11":"tag-silovy-trening","12":"filter_attribute-cviky-na-nohy","13":"filter_attribute-cviky-na-zadok","14":"filter_attribute-spravna-technika-cvicenia","15":"filter_attribute-treningove-chyby-a-tipy","16":"h-entry","17":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Drepy: Benefity, spr\u00e1vne prevedenie a naj\u00fa\u010dinnej\u0161ie varianty na doma aj do posil\u0148ovne - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako spr\u00e1vne drepova\u0165, pre\u010do zaradi\u0165 drepy do tr\u00e9ningu a ktor\u00e9 chyby sa pri nich robia naj\u010dastej\u0161ie? 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