{"id":522131,"date":"2024-01-19T12:25:39","date_gmt":"2024-01-19T11:25:39","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=522131"},"modified":"2024-01-23T13:10:38","modified_gmt":"2024-01-23T12:10:38","slug":"zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/","title":{"rendered":"9 najlep\u0161\u00edch cvikov na stehn\u00e1 a l\u00fdtka"},"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\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/#Ako_trenovat_stehna_a_lytka\" title=\"Ako tr\u00e9nova\u0165 stehn\u00e1 a l\u00fdtka?\">Ako tr\u00e9nova\u0165 stehn\u00e1 a l\u00fdtka?<\/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\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/#9_najucinnejsich_cvikov_na_stehna_a_lytka\" title=\"9 naj\u00fa\u010dinnej\u0161\u00edch cvikov na stehn\u00e1 a l\u00fdtka\">9 naj\u00fa\u010dinnej\u0161\u00edch cvikov na stehn\u00e1 a l\u00fdtka<\/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\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/#Kam_dalej\" title=\"Kam \u010falej?\">Kam \u010falej?<\/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\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/#Ako_na_efektivny_trening_stehien\" title=\"Ako na efekt\u00edvny tr\u00e9ning stehien?\">Ako na efekt\u00edvny tr\u00e9ning stehien?<\/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\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/#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>Kto by nechcel <strong>silnej\u0161ie, v\u00e4\u010d\u0161ie alebo lep\u0161ie tvarovan\u00e9 stehn\u00e1 a l\u00fdtka<\/strong>? Pr\u00e1ve tieto partie d\u00e1vaj\u00fa na\u0161im noh\u00e1m tvar a objem. Z\u00e1rove\u0148 hraj\u00fa k\u013e\u00fa\u010dov\u00fa rolu v ka\u017edodennom pohybe, najm\u00e4 pri ch\u00f4dzi a udr\u017eiavan\u00ed rovnov\u00e1hy. Vyplat\u00ed sa preto nezab\u00fada\u0165 pri tr\u00e9ningu na tieto partie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00e1ve l\u00fdtka patria na tr\u00e9ningu medzi naj\u010dastej\u0161ie prehliadan\u00e9 \u010dasti tela, \u010do m\u00f4\u017ee vies\u0165 k dispropor\u010dne rozlo\u017eenej svalovej hmote na noh\u00e1ch. Okrem toho s\u00fa centrom dynamickej sily doln\u00fdch kon\u010dat\u00edn, a to najm\u00e4 <strong>pri v\u00fdskokoch, behu, jazde na bicykli alebo ch\u00f4dzi <\/strong>do schodov \u010di kopca. Po ich posilnen\u00ed sa tak m\u00f4\u017eete pohybova\u0165 r\u00fdchlej\u0161ie a efekt\u00edvnej\u0161ie. Na ich ve\u013ekos\u0165 m\u00e1 ur\u010dite ve\u013ek\u00fd vplyv <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-genetika-ovplyvnuje-rast-svalov-a-sily-domace-dna-testy-pomozu-odhalit-naturalny-potencial\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">genetika<\/a>, ale z\u00e1rove\u0148 to neznamen\u00e1, \u017ee nem\u00e1 zmysel t\u00fato partiu posil\u0148ova\u0165. Zrejme nebudete ma\u0165 hne\u010f l\u00fdtka ako vrcholov\u00ed kulturisti, ale to predsa nie je cie\u013eom, teda ak nea\u0161pirujete na titul Mr. Olympia. V tr\u00e9ningu sa najlep\u0161ie kombinuj\u00fa cviky na stehn\u00e1, preto sme ich spojili aj v dne\u0161nom \u010dl\u00e1nku.<\/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=\"Ako_trenovat_stehna_a_lytka\"><\/span>Ako tr\u00e9nova\u0165 stehn\u00e1 a l\u00fdtka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svaly stehien a l\u00fdtok s\u00edce posil\u0148ujeme pri be\u017en\u00fdch aktivit\u00e1ch, ako je beh alebo ch\u00f4dza hore schodmi, <strong>pre svoj rast a posilnenie v\u0161ak potrebuj\u00fa poriadny impulz<\/strong>. To najlep\u0161ie dosiahnete dobre zvolen\u00fdmi cvikmi v posil\u0148ovni na strojoch, s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednoru\u010dkami<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">osou<\/a>. Samozrejme, v prvom rade je potrebn\u00e9 nau\u010di\u0165 sa cvik vykon\u00e1va\u0165 technicky spr\u00e1vne a a\u017e potom postupne zvy\u0161ova\u0165 z\u00e1\u0165a\u017e pod\u013ea toho, ako budete postupne silnie\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tr\u00e9ning stehien a l\u00fdtok by mal rovnako ako ka\u017ed\u00fd in\u00fd za\u010da\u0165 zahriat\u00edm a rozcvi\u010dkou.<\/strong> Svaly t\u00fdm priprav\u00edte na z\u00e1\u0165a\u017e a zn\u00ed\u017eite tak aj riziko zranenia. Sta\u010d\u00ed p\u00e1r min\u00fat str\u00e1ven\u00fdch na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/veslovaci-trenazer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">veslovacom trena\u017e\u00e9ri<\/a>, sk\u00e1kan\u00edm cez <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/svihadla\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0161vihadlo<\/a> alebo napr\u00edklad jumping jackmi. Potom prejdite k rozh\u00fdbaniu cel\u00e9ho tela, najm\u00e4 bedier, kolien a \u010dlenkov. N\u00e1sledne sa pustite do hlavnej \u010dasti tr\u00e9ningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z predstaven\u00fdch cvikov si jednoducho m\u00f4\u017eete vytvori\u0165 tr\u00e9ning na stehn\u00e1 a l\u00fdtka v posil\u0148ovni. Na za\u010diatok si<strong> pre ka\u017ed\u00fa partiu sta\u010d\u00ed vybra\u0165 zhruba 2 a\u017e 3 cviky, ktor\u00e9 odcvi\u010d\u00edte v 3 pracovn\u00fdch s\u00e9ri\u00e1ch v rozmedz\u00ed 8 \u2013 12 opakovan\u00ed v s\u00e9rii<\/strong>. Z\u00e1\u0165a\u017e by v tomto pr\u00edpade mala spada\u0165 zhruba na \u00farove\u0148 60 % \u2013 75 % 1 RM (maxim\u00e1lny v\u00fdkon na 1 opakovanie). Tr\u00e9ning stehien a l\u00fdtok potom zarad\u00edte bu\u010f samostatne, alebo v kombin\u00e1cii s menej n\u00e1ro\u010dnou partiou, ako je napr\u00edklad brucho, ide\u00e1lne <strong>2- a\u017e 3-kr\u00e1t t\u00fd\u017edenne<\/strong>. Majte ale na pam\u00e4ti, \u017ee k \u00faplnej regener\u00e1cii svalov po silovom tr\u00e9ningu d\u00f4jde priemerne za<strong> 24 \u2013 72 hod\u00edn<\/strong>. Vzh\u013eadom na \u010das potrebn\u00fd na regener\u00e1ciu preto pl\u00e1nujte aj svoj tr\u00e9ning a po\u010det jednotiek v t\u00fd\u017edni na konkr\u00e9tnu svalov\u00fa partiu. <mark class=\"has-inline-color has-orange-color\"><sup>[1\u20133]&nbsp;<\/sup>&nbsp;<\/mark><\/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 aj komplexn\u00fd n\u00e1vod na vytvarovanie zadku a n\u00f4h vr\u00e1tane v\u00fd\u017eivov\u00fdch odpor\u00fa\u010dan\u00ed, n\u00e1jdete ich v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako spevni\u0165 a vytvarova\u0165 zadok i nohy.&nbsp;<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-1124x749.jpg\" alt=\"Ako cvi\u010di\u0165 stehn\u00e1 a l\u00fdtka?\" class=\"wp-image-521559\" title=\"Ako cvi\u010di\u0165 stehn\u00e1 a l\u00fdtka?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_najucinnejsich_cvikov_na_stehna_a_lytka\"><\/span>9 naj\u00fa\u010dinnej\u0161\u00edch cvikov na stehn\u00e1 a l\u00fdtka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pomocou uveden\u00fdch cvikov komplexne precvi\u010d\u00edte <strong>hlavn\u00e9 svalov\u00e9 skupiny stehien<\/strong> v podobe \u0161tvorhlav\u00e9ho stehenn\u00e9ho svalu <em>(musculus quadriceps femoris),<\/em> zn\u00e1meho aj ako<strong> kvadriceps<\/strong>, dvojhlav\u00e9ho stehenn\u00e9ho svalu <em>(musculus biceps femoris), <\/em>teda&nbsp;<strong>hamstringu<\/strong>, a tie\u017e vn\u00fatorn\u00fa stranu stehien. V\u010faka cvikom na l\u00fdtka samozrejme precvi\u010d\u00edte aj<strong>&nbsp;trojhlav\u00fd sval l\u00fdtkov\u00fd <\/strong><em>(musculus triceps surae)<\/em>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tieto cviky sa hodia do posil\u0148ovne, ale ak m\u00e1te doma <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-tyc-lifter-150cm-30-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">os<\/a>&nbsp;s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kotuc-competition-bumper-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kot\u00fa\u010dmi<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednoru\u010dku<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebell<\/a> alebo napr\u00edklad <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">powerbag<\/a>, <strong>zvl\u00e1dnete ich aj v pohodl\u00ed domova<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri ka\u017edom cviku sa <strong>s\u00fastre\u010fte na spr\u00e1vne vykonanie<\/strong> a aktiv\u00e1ciu stredu tela. Ak chcete podpori\u0165 stabilitu kolien, pou\u017eite na ne <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/neoprenova-bandaz-na-koleno-conquer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">neopr\u00e9nov\u00e9 band\u00e1\u017ee<\/a>. Pri \u0165a\u017ek\u00fdch drepoch alebo m\u0155tvych \u0165ahoch sa v\u00e1m zase m\u00f4\u017ee hodi\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/opasky\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">opasok na cvi\u010denie<\/a>, ktor\u00fd spevn\u00ed stred tela a spodn\u00fa \u010das\u0165 chrbta.<\/p>\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=\"4473,86089,93385,107833,108187\" ><\/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<h3 class=\"wp-block-heading\">1. Drep na multipresse (Smith Machine Back Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Nastavte si os do vhodnej v\u00fd\u0161ky (pod \u00farove\u0148 ramien) a nalo\u017ete na \u0148u kot\u00fa\u010de pod\u013ea svojich silov\u00fdch schopnost\u00ed. Postavte sa pod os s chodidlami zhruba na \u0161\u00edrku ramien. Polo\u017ete si <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/olympijska-tyc-eternal-power-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">os<\/a> za krk a chy\u0165te ju obomi rukami ved\u013ea ramien, pri\u010dom lakte musia smerova\u0165 nadol. Pooto\u010den\u00edm osi uvo\u013enite bezpe\u010dnostn\u00e9 h\u00e1ky.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Nad\u00fdchnite sa a pohybom panvy dozadu a nadol 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, \u010dlenka 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 urobte \u010fal\u0161ie opakovanie. Po ukon\u010den\u00ed s\u00e9rie vr\u00e1\u0165te os sp\u00e4\u0165 na stojan.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie sa 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>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-optimize-10.gif\" alt=\"Ako cvi\u010di\u0165 drepy na multiprese?\" class=\"wp-image-521485\" title=\"Ako cvi\u010di\u0165 drepy na multiprese?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Drep s osou (Barbell Back Squat)<\/h5>\n\n\n\n<p>Drepy m\u00f4\u017eete robi\u0165 aj s osou na be\u017enom <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-klietka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">stojane<\/a> alebo s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vodny-posilnovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">powerbagom<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">2. Goblet drep (Goblet Squat)<\/h5>\n\n\n\n<p>Ak m\u00e1te k dispoz\u00edcii <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebell<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/nastavitelna-jednorucna-cinka-3-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednoru\u010dku<\/a>, m\u00f4\u017eete vysk\u00fa\u0161a\u0165 goblet drepy. Z\u00e1va\u017eie dr\u017ete obomi rukami pred hrudn\u00edkom a potom pokra\u010dujte ako u z\u00e1kladn\u00e9ho variantu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac o tom, ako spr\u00e1vne drepova\u0165, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Drepy: benefity, spr\u00e1vne prevedenie a naj\u00fa\u010dinnej\u0161ie varianty na doma a do posil\u0148ovne.<\/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\">2. Hacken drep (Hack Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Na posil\u0148ovacom stroji ur\u010denom na hacken drepy si nalo\u017ete vhodn\u00fa v\u00e1hu. Potom sa postavte na platformu, s chodidlami zhruba na \u0161\u00edrku va\u0161ich bokov, oprite sa chrbtom o podlo\u017eku a ramenami sa zaprite do pr\u00edslu\u0161n\u00fdch opierok. Rukami sa chy\u0165te rukov\u00e4t\u00ed a uvo\u013enite bezpe\u010dnostn\u00e9 zar\u00e1\u017eky. Narovnajte sa, ale kolen\u00e1 nechajte mierne pokr\u010den\u00e9.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Po n\u00e1dychu urobte kontrolovane drep a potom sa tlakom chodidiel do platformy s v\u00fddychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, kolen\u00e1 smeruj\u00fa dovn\u00fatra, nadmern\u00e1 alebo nedostato\u010dn\u00e1 z\u00e1\u0165a\u017e.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-gif-maker-7.gif\" alt=\"Ako cvi\u010di\u0165 hacken drepy?\" class=\"wp-image-521665\" title=\"Ako cvi\u010di\u0165 hacken drepy?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Hacken drep s osou (Barbell Hack Squat)<\/h5>\n\n\n\n<p>V pr\u00edpade, \u017ee nem\u00e1te k dispoz\u00edcii stroj na hacken drepy, m\u00f4\u017eete ich vysk\u00fa\u0161a\u0165 aj s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-tyc-lifter-150cm-30-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">osou<\/a>. Nalo\u017een\u00fa os nechajte le\u017ea\u0165 na zemi, potom sa pred \u0148u postavte chrbtom (ty\u010d sa opiera o spodn\u00fa \u010das\u0165 l\u00fdtok). Urobte drep a rukami chy\u0165te os ved\u013ea tela. Potom sa s \u0148ou postavte, urobte zase drep tak, aby sa <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kotuc-competition-bumper-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kot\u00fa\u010de<\/a> jemne dotkli zeme, a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Chrb\u00e1t je cel\u00fd \u010das v prirodzenom zakriven\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\">\n<h3 class=\"wp-block-heading\">3. Leg press<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Nalo\u017ete si na leg press vhodn\u00e9 z\u00e1va\u017eie. Potom si sadnite na lavicu, chrbtom sa oprite o opierku a rukami sa chy\u0165te rukov\u00e4t\u00ed ved\u013ea tela. Potom zdvihnite nohy a chodidl\u00e1, ktor\u00e9 dr\u017ete na \u0161\u00edrku bokov, a oprite sa o platformu. Pripravte sa na prv\u00e9 opakovanie a uvo\u013enite bezpe\u010dnostn\u00e9 zar\u00e1\u017eky.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Pomaly pokr\u010dte kolen\u00e1 a sp\u00fa\u0161\u0165ajte platformu k sebe. A\u017e budete ma\u0165 kolen\u00e1 takmer ved\u013ea hrudn\u00edka, s v\u00fddychom zatla\u010dte chodidlami do platformy. Pokra\u010dujte a\u017e do tej f\u00e1zy, ke\u010f budete ma\u0165 takmer prepnut\u00e9 nohy. D\u00e1vajte pozor na to, aby sa v\u00e1m chrb\u00e1t nezdv\u00edhal z podlo\u017eky. Potom hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, kolen\u00e1 smeruj\u00fa dovn\u00fatra, chrb\u00e1t zdvihnut\u00fd z podlo\u017eky, nadmern\u00e1 alebo nedostato\u010dn\u00e1 z\u00e1\u0165a\u017e.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-optimize-6.gif\" alt=\"Ako cvi\u010di\u0165 leg press?\" class=\"wp-image-521745\" title=\"Ako cvi\u010di\u0165 leg press?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Predkop\u00e1vanie (Leg Extension)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Nastavte si na stroji vhodn\u00fa z\u00e1\u0165a\u017e. Potom sa posa\u010fte, oprite sa chrbtom a \u010dlenky zah\u00e1knite za holenn\u00fd oporn\u00fd valec. Ten si m\u00f4\u017eete pod\u013ea konkr\u00e9tneho stroja nastavi\u0165 do v\u00fd\u0161ky a polohy pod\u013ea va\u0161ich preferenci\u00ed. Rukami sa chy\u0165te rukov\u00e4t\u00ed ved\u013ea tela.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom a aktiv\u00e1ciou svalov prednej strany stehien narovnajte nohy. V hornej poz\u00edcii m\u00f4\u017eete zaradi\u0165 1- a\u017e 2-sekundov\u00fa v\u00fddr\u017e a potom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Chrb\u00e1t sa sna\u017ete dr\u017ea\u0165 cel\u00fd \u010das pritla\u010den\u00fd k opierke. Hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, preh\u00fdbanie sa v chrbte, nadmern\u00e1 alebo nedostato\u010dn\u00e1 z\u00e1\u0165a\u017e.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-optimize-7.gif\" alt=\"Ako cvi\u010di\u0165 predkop\u00e1vanie?\" class=\"wp-image-521761\" title=\"Ako cvi\u010di\u0165 predkop\u00e1vanie?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Zakop\u00e1vanie na stroji v \u013eahu (Machine Lying Leg Curl)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Nastavte si na stroji vhodn\u00fa v\u00e1hu. Potom si \u013eahnite bruchom na lavicu a nohy zaprite o oporn\u00e9 valce, aby boli medzi l\u00fdtkom a p\u00e4tou. Tie si m\u00f4\u017eete v z\u00e1vislosti od konkr\u00e9tneho stroja nastavi\u0165 do v\u00fd\u0161ky a polohy pod\u013ea va\u0161ich preferenci\u00ed. Rukami sa chy\u0165te rukov\u00e4t\u00ed.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom a aktiv\u00e1ciou svalov zadnej strany stehien pritiahnite p\u00e4ty k zadku. V tejto poz\u00edcii m\u00f4\u017eete zaradi\u0165 1- a\u017e 2-sekundov\u00fa v\u00fddr\u017e a potom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Pri natiahnut\u00ed n\u00f4h v\u0161ak neprep\u00ednajte kolen\u00e1 \u00faplne. Hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Panvu sa sna\u017ete udr\u017ea\u0165 cel\u00fd \u010das pritla\u010den\u00fa k podlo\u017eke a nepreh\u00fdbajte sa v chrbte.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, preh\u00fdbanie sa v chrbte (bedrov\u00e1 oblas\u0165), zdv\u00edhanie panvy, nadmern\u00e1 alebo nedostato\u010dn\u00e1 z\u00e1\u0165a\u017e.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-optimize-8.gif\" alt=\"Ako cvi\u010di\u0165 zakop\u00e1vanie na stroji?\" class=\"wp-image-521777\" title=\"Ako cvi\u010di\u0165 zakop\u00e1vanie na stroji?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">\u010eal\u0161\u00ed variant cviku:&nbsp;<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Zakop\u00e1vanie s jednoru\u010dkou (Dumbell Lying Leg Curl)<\/h5>\n\n\n\n<p>Tento cvik zvl\u00e1dnete aj bez stroja. Vyu\u017ei\u0165 na to m\u00f4\u017eete <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/rovna-lavica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">rovn\u00fa<\/a> alebo mierne <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/nastavitelna-lavica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nastavite\u013en\u00fa posil\u0148ovaciu lavicu <\/a>a jednoru\u010dn\u00fa \u010dinku. T\u00fa polo\u017ete na zem za jeden koniec lavice. Potom si na lavicu \u013eahnite bruchom, chy\u0165te sa rukami okrajov a medzi chodidl\u00e1 uchopte \u010dinku. S v\u00fddychom zdv\u00edhajte chodidl\u00e1 k zadku. Ak sa v\u00e1m pri tom bude zdv\u00edha\u0165 panva, m\u00f4\u017eete si pod \u0148u polo\u017ei\u0165 zrolovan\u00fd <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/uteraky\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">uter\u00e1k<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/valec-na-cvicenie-half-round-roller-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">men\u0161\u00ed valec<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-optimize-4.gif\" alt=\"Ako cvi\u010di\u0165 zakop\u00e1vanie s jednoru\u010dkou?\" class=\"wp-image-521729\" title=\"Ako cvi\u010di\u0165 zakop\u00e1vanie s jednoru\u010dkou?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Sumo m\u0155tvy \u0165ah (Sumo Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa pred nalo\u017een\u00fa os s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kotuc-competition-bumper-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kot\u00fa\u010dmi<\/a>, s chodidlami vo v\u00e4\u010d\u0161ej vzdialenosti, ne\u017e je \u0161\u00edrka va\u0161ich ramien. \u0160pi\u010dky chodidiel a kolen\u00e1 smeruj\u00fa do str\u00e1n. Pokr\u010dte kolen\u00e1 a predklo\u0148te sa k osi s t\u00fdm, \u017ee chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. Potom obomi rukami chy\u0165te os nadhmatom alebo striedav\u00fdm \u00fachopom (jednou rukou nadhmatom, druhou podhmatom). \u0160\u00edrka \u00fachopu je pribli\u017ene vo vzdialenosti va\u0161ich ramien alebo o nie\u010do u\u017e\u0161ia.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>Nad\u00fdchnite sa a s v\u00fddychom sa pomocou aktiv\u00e1cie svalov stehien a zadku postupne narovnajte. Najprv narovnajte kolen\u00e1 a potom plynule aj trup. Os cestou nahor prech\u00e1dza tesne pred nohami. N\u00e1sledne nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zagu\u013eacovanie chrbta, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-optimize-1.gif\" alt=\"Ako cvi\u010di\u0165 sumo m\u0155tvy \u0165ah?\" class=\"wp-image-521713\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">\u010eal\u0161\u00ed variant cviku:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Sumo m\u0155tvy \u0165ah s kettlebellmi (Kettlebell Sumo Deadlift)<\/h5>\n\n\n\n<p>Sumo m\u0155tvy \u0165ah zvl\u00e1dnete aj s dvomi kettlebellmi. Postavte ich na zem ved\u013ea seba, medzi chodidl\u00e1. Tie s\u00fa od seba vo vzdialenosti v\u00e4\u010d\u0161ej, ne\u017e je \u0161\u00edrka va\u0161ich ramien. \u0160pi\u010dky a kolen\u00e1 smeruj\u00fa von. Potom oba kettlebelly uchopte a cvi\u010dte rovnako ako s osou.&nbsp;&nbsp;<\/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\">7. V\u00fdpony na stroji (Machine Calf Raises)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Nalo\u017ete si na stroj vhodn\u00fa v\u00e1hu. Postavte sa \u0161pi\u010dkami chodidiel na platformu tak, aby p\u00e4ty presahovali cez \u0148u. Ramenami sa zaprite do opierok. Telo je cel\u00fd \u010das vzpriamen\u00e9.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>Kontrakciou l\u00fdtok zdvihnite p\u00e4ty a cel\u00fdm telom tak zatla\u010dte do ramenn\u00fdch opierok. V krajnej poz\u00edcii m\u00f4\u017eete zaradi\u0165 1- a\u017e 2-sekundov\u00fa v\u00fddr\u017e a potom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, mal\u00fd rozsah pohybu, nevhodn\u00e1 z\u00e1\u0165a\u017e.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-optimize-9.gif\" alt=\"Ako cvi\u010di\u0165 v\u00fdpony na stroji?\" class=\"wp-image-521793\" title=\"Ako cvi\u010di\u0165 v\u00fdpony na stroji?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. V\u00fdpony s jednoru\u010dkou (Dumbbell Calf Raises)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Posa\u010fte sa na lavicu s rovn\u00fdm chrbtom a chodidlami pribli\u017ene pod kolenami. Vezmite si 2 jednoru\u010dky a polo\u017ete ich na v\u00fd\u0161ku, kot\u00fa\u010dovou \u010das\u0165ou tesne nad kolen\u00e1. Cel\u00fd \u010das \u010dinky jemne pridr\u017eiavajte rukami.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>Kontrakciou l\u00fdtok zdvihnite p\u00e4ty a v krajnej poz\u00edcii m\u00f4\u017eete zaradi\u0165 1- a\u017e 2-sekundov\u00fa v\u00fddr\u017e. Potom sa kontrolovane vr\u00e1\u0165te do v\u00fdchodiskovej polohy a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Ak chcete zv\u00fd\u0161i\u0165 rozsah pohybu, m\u00f4\u017eete si pod \u0161pi\u010dky chodidiel polo\u017ei\u0165 n\u00edzky schod\u00edk.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nevhodn\u00e1 z\u00e1\u0165a\u017e.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-gif-maker-11.gif\" alt=\"Ako cvi\u010di\u0165 v\u00fdpony s jednoru\u010dkou?\" class=\"wp-image-521681\" title=\"Ako cvi\u010di\u0165 v\u00fdpony s jednoru\u010dkou?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. V\u00fdpony s osou (Barbell Calf Raises)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Nastavte si os do vhodnej v\u00fd\u0161ky (pod \u00farove\u0148 ramien) a nalo\u017ete na \u0148u kot\u00fa\u010de pod\u013ea svojich silov\u00fdch schopnost\u00ed. Postavte sa pod os, uchopte ju zo str\u00e1n obomi rukami a zdvihnite ju zo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/wallmount-konstrukcia-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">stojanu<\/a>. Urobte krok vzad.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>Kontrakciou l\u00fdtok zdvihnite p\u00e4ty a v krajnej poz\u00edcii m\u00f4\u017eete zaradi\u0165 1- a\u017e 2-sekundov\u00fa v\u00fddr\u017e. Potom sa kontrolovane vr\u00e1\u0165te do v\u00fdchodiskovej polohy a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nevhodn\u00e1 z\u00e1\u0165a\u017e.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-gif-maker-12.gif\" alt=\"Ako cvi\u010di\u0165 v\u00fdpony s osou?\" class=\"wp-image-521697\" title=\"Ako cvi\u010di\u0165 v\u00fdpony s osou?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dalej\"><\/span>Kam \u010falej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010eal\u0161ie cviky na spodn\u00fa polovicu tela n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>9 najlep\u0161\u00edch cvikov na zadok a nohy.<\/strong><\/a><\/li>\n\n\n\n<li>Tr\u00e9ning hornej polovice tela si m\u00f4\u017eete zostavi\u0165 pod\u013ea cvikov\u00fdch \u010dl\u00e1nkov na<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ramen\u00e1<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-chrbta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">chrb\u00e1t<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-hrudnika\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hrudn\u00edk<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-brucha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">brucho<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">biceps<\/a> <\/strong>i<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-triceps-a-svaly-predlaktia\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">triceps<\/a>.&nbsp;<\/strong><\/li>\n\n\n\n<li>Zauj\u00edma v\u00e1s, ako si spr\u00e1vne vybra\u0165 tr\u00e9ningov\u00fa z\u00e1\u0165a\u017e? Viac sa o tom dozviete v \u010dl\u00e1nku&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ak\u00e9 v\u00e1hy zdv\u00edha\u0165 pre rast svalov, sily alebo chudnutie?<\/strong><\/a><\/li>\n\n\n\n<li>Ak sa chcete dozvedie\u0165 viac o ide\u00e1lnom po\u010dte opakovan\u00ed cviku pod\u013ea v\u00e1\u0161ho cie\u013ea, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kolko-opakovani-je-najlepsie-cvicit-ked-chcete-schudnut-alebo-nabrat-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ko\u013eko opakovan\u00ed je najlep\u0161ie cvi\u010di\u0165, ke\u010f chcete schudn\u00fa\u0165 alebo nabra\u0165 svaly?<\/strong><\/a><\/li>\n\n\n\n<li>Sna\u017e\u00edte sa nabra\u0165 svaly a st\u00e1le to nejde? V tom pr\u00edpade by v\u00e1m nemali ujs\u0165 na\u0161e \u010dl\u00e1nky <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-zdravo-pribrat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"10 tip\u016f, jak zdrav\u011b p\u0159ibrat (opens in a new tab)\">10 tipov, ako zdravo pribra\u0165<\/a><\/strong> a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co jes\u0165 a ako cvi\u010di\u0165, aby som kone\u010dne nabral svaly?<\/strong><\/a><\/li>\n<\/ul>\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=\"Ako_na_efektivny_trening_stehien\"><\/span>Ako na efekt\u00edvny tr\u00e9ning stehien?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Viac o tom, na \u010do si da\u0165 pozor pri tr\u00e9ningu stehien, sa dozviete v na\u0161om videu.&nbsp;<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Efekt\u00edvny tr\u00e9ning n\u00f4h pre siln\u00e9 hamstringy l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/bbQOVF_Xxpw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/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>Ak s\u00fa vypracovan\u00e9 stehn\u00e1 a l\u00fdtka va\u0161\u00edm cie\u013eom, urob\u00edte dobre, ke\u010f do tr\u00e9ningu zarad\u00edte cviky z dne\u0161n\u00e9ho \u010dl\u00e1nku. R\u00f4zne varianty drepov, m\u0155tvych \u0165ahov, predkop\u00e1vania i zakop\u00e1vania s\u00fa ide\u00e1lne na <strong>precvi\u010denie prednej, zadnej aj vn\u00fatornej strany stehien<\/strong>. V\u00fdpony s osou alebo na stroji s\u00fa zase nevyhnutn\u00e9 na <strong>budovanie sily a hmoty l\u00fdtok<\/strong>. Nezabudnite v\u0161ak pri cvi\u010den\u00ed dba\u0165 na spr\u00e1vnu techniku, ktor\u00e1 v\u00e1m prinesie najlep\u0161ie v\u00fdsledky. Tie z\u00e1rove\u0148 podporte aj kvalitnou stravou a dostato\u010dnou regener\u00e1ciou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosn\u00fd? Ak \u00e1no, zdie\u013eajte ho aj so svojimi priate\u013emi a pode\u013ete sa s nimi o in\u0161pir\u00e1ciu na tr\u00e9ning stehien a l\u00fdtok.<\/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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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>S\u00fa pevn\u00e9, siln\u00e9 a vytvarovan\u00e9 stehn\u00e1 a l\u00fdtka va\u0161\u00edm cie\u013eom? V tom pr\u00edpade by v\u00e1m v tr\u00e9ningu nemali ch\u00fdba\u0165 cviky z dne\u0161n\u00e9ho \u010dl\u00e1nku. N\u00e1jdete v \u0148om spr\u00e1vnu techniku i naj\u010dastej\u0161ie chyby.<\/p>\n","protected":false},"author":129,"featured_media":521646,"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":[6058,6105,6137,6062],"filter_section":[],"filter_attribute":[13021,13018,13026],"class_list":{"0":"post-522131","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cviky","9":"tag-cviky-na-nohy","10":"tag-silovy-trening","11":"tag-trening","12":"filter_attribute-cviky-a-treningy-s-pomockami","13":"filter_attribute-cviky-na-nohy","14":"filter_attribute-spravna-technika-cvicenia","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 najlep\u0161\u00edch cvikov na stehn\u00e1 a l\u00fdtka - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako posilni\u0165 a vytvarova\u0165 nohy? Z\u00e1sobn\u00edk \u00fa\u010dinn\u00fdch cvikov na stehn\u00e1 i l\u00fdtka. Najlep\u0161ie cviky na spevnenie, vytvarovanie, zv\u00e4\u010d\u0161enie objemu a zv\u00fd\u0161enie sily stehien a l\u00fdtok.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"9 najlep\u0161\u00edch cvikov na stehn\u00e1 a l\u00fdtka - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ako posilni\u0165 a vytvarova\u0165 nohy? Z\u00e1sobn\u00edk \u00fa\u010dinn\u00fdch cvikov na stehn\u00e1 i l\u00fdtka. Najlep\u0161ie cviky na spevnenie, vytvarovanie, zv\u00e4\u010d\u0161enie objemu a zv\u00fd\u0161enie sily stehien a l\u00fdtok.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-01-19T11:25:39+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-01-23T12:10:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Stehna-a-lytka-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"9 najlep\u0161\u00edch cvikov na stehn\u00e1 a l\u00fdtka\",\"datePublished\":\"2024-01-19T11:25:39+00:00\",\"dateModified\":\"2024-01-23T12:10:38+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/\"},\"wordCount\":2617,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Stehna-a-lytka-FB-.png\",\"keywords\":[\"cviky\",\"cviky na nohy\",\"silov\u00fd tr\u00e9ning\",\"tr\u00e9ning\"],\"articleSection\":[\"Cviky a tr\u00e9ningy\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/\",\"name\":\"9 najlep\u0161\u00edch cvikov na stehn\u00e1 a l\u00fdtka - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Stehna-a-lytka-FB-.png\",\"datePublished\":\"2024-01-19T11:25:39+00:00\",\"dateModified\":\"2024-01-23T12:10:38+00:00\",\"description\":\"Ako posilni\u0165 a vytvarova\u0165 nohy? 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