{"id":540067,"date":"2024-03-28T15:31:47","date_gmt":"2024-03-28T14:31:47","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=540067"},"modified":"2024-04-05T16:15:51","modified_gmt":"2024-04-05T14:15:51","slug":"ako-robit-drepy-a-vypady","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-robit-drepy-a-vypady\/","title":{"rendered":"Ako cvi\u010di\u0165 drepy a v\u00fdpady? Spr\u00e1vna technika a 15 najlep\u0161\u00edch variantov"},"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\/ako-robit-drepy-a-vypady\/#Co_su_drepy_a_vypady\" title=\"\u010co s\u00fa drepy a v\u00fdpady?\">\u010co s\u00fa drepy a v\u00fdpady?<\/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\/ako-robit-drepy-a-vypady\/#6_dovodov_preco_cvicit_drepy_a_vypady\" title=\"6 d\u00f4vodov, pre\u010do cvi\u010di\u0165 drepy a v\u00fdpady\">6 d\u00f4vodov, pre\u010do cvi\u010di\u0165 drepy a v\u00fdpady<\/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\/ako-robit-drepy-a-vypady\/#Ktore_svaly_zapajame_pri_drepoch_a_vypadoch\" title=\"Ktor\u00e9 svaly zap\u00e1jame pri drepoch a v\u00fdpadoch?\">Ktor\u00e9 svaly zap\u00e1jame pri drepoch a v\u00fdpadoch?<\/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\/ako-robit-drepy-a-vypady\/#Aky_je_rozdiel_medzi_drepmi_a_vypadmi\" title=\"Ak\u00fd je rozdiel medzi drepmi a v\u00fdpadmi?\">Ak\u00fd je rozdiel medzi drepmi a v\u00fdpadmi?<\/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\/ako-robit-drepy-a-vypady\/#Je_lepsi_drep_alebo_vypad\" title=\"Je lep\u0161\u00ed drep alebo v\u00fdpad?\">Je lep\u0161\u00ed drep alebo v\u00fdpad?<\/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\/ako-robit-drepy-a-vypady\/#Spravna_technika_drepu_a_vypadu\" title=\"Spr\u00e1vna technika drepu a v\u00fdpadu\">Spr\u00e1vna technika drepu a v\u00fdpadu<\/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\/ako-robit-drepy-a-vypady\/#Ake_su_najcastejsie_chyby_pri_drepoch_a_vypadoch_a_ako_ich_napravit\" title=\"Ak\u00e9 s\u00fa naj\u010dastej\u0161ie chyby pri drepoch a v\u00fdpadoch a ako ich napravi\u0165?\">Ak\u00e9 s\u00fa naj\u010dastej\u0161ie chyby pri drepoch a v\u00fdpadoch 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-8\" href=\"https:\/\/gymbeam.sk\/blog\/ako-robit-drepy-a-vypady\/#15_najlepsich_variantov_drepov_a_vypadov\" title=\"15 najlep\u0161\u00edch variantov drepov a v\u00fdpadov\">15 najlep\u0161\u00edch variantov drepov a v\u00fdpadov<\/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\/ako-robit-drepy-a-vypady\/#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-10\" href=\"https:\/\/gymbeam.sk\/blog\/ako-robit-drepy-a-vypady\/#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>Drepy a v\u00fdpady patria medzi <strong>najob\u013e\u00fabenej\u0161ie cviky na doln\u00fa polovicu tela<\/strong>. V nejakej forme ich maj\u00fa v tr\u00e9ningovom pl\u00e1ne bodybuilderi, powerlifteri, vzpiera\u010di a \u010fal\u0161\u00ed silov\u00ed \u0161portovci. Pravidelne ich v\u0161ak zara\u010fuj\u00fa aj fan\u00fa\u0161ikovia cvi\u010denia s vlastnou v\u00e1hou. Okrem vytvarovan\u00e9ho zadku a siln\u00fdch n\u00f4h n\u00e1m m\u00f4\u017eu prinies\u0165<strong> mno\u017estvo benefitov, ktor\u00e9 maj\u00fa presah aj do be\u017en\u00e9ho \u017eivota<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si ich chcete zacvi\u010di\u0165, nemus\u00edte zosta\u0165 len pri drepe alebo v\u00fdpade s vlastnou v\u00e1hou. Tie by v\u00e1s \u010dasom mohli presta\u0165 bavi\u0165 a tie\u017e by u\u017e zrejme neprin\u00e1\u0161ali ani dostato\u010dn\u00e9 v\u00fdsledky. Vysk\u00fa\u0161ajte preto <strong>r\u00f4zne druhy t\u00fdchto cvikov s osou, jednoru\u010dkou alebo kettlebellom,<\/strong> ktor\u00e9 na v\u00e1s \u010dakaj\u00fa v tomto \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=\"Co_su_drepy_a_vypady\"><\/span>\u010co s\u00fa drepy a v\u00fdpady?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mysl\u00edme, \u017ee tieto cviky nie je nutn\u00e9 nejako zvl\u00e1\u0161\u0165 predstavova\u0165. Takmer ka\u017ed\u00fd z n\u00e1s ich u\u017e pozn\u00e1 z \u010dias materskej \u0161k\u00f4lky alebo telesnej v\u00fdchovy, kde boli s\u00fa\u010das\u0165ou rozcvi\u010dky a, \u017eia\u013e, aj trestov. Na\u0161\u0165astie <strong>maj\u00fa to\u013eko benefitov, \u017ee sa u v\u00e4\u010d\u0161iny z n\u00e1s vyk\u00fapili zo zatracovania z \u010dias dospievania<\/strong>. A ak ich predsa len st\u00e1le neob\u013eubujete, mo\u017eno v\u00e1m pr\u00e1ve tento \u010dl\u00e1nok zmen\u00ed n\u00e1zor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Drep je ozna\u010dovan\u00fd za kr\u00e1\u013ea v\u0161etk\u00fdch cvikov. <\/strong>V\u0161eobecne sa charakterizuje pokr\u010den\u00edm kolien a ohybom v bedrov\u00fdch k\u013aboch 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>V\u00fdpad m\u00f4\u017eeme op\u00edsa\u0165 ako pohyb, pri ktorom urob\u00edme jednou nohou krok vpred, vzad, do kr\u00ed\u017ea alebo do strany a potom ohneme obe kolen\u00e1 do 90 stup\u0148ov. Rovnako ako u drepu sa tak aktivuj\u00fa svaly doln\u00fdch kon\u010dat\u00edn aj stred tela.&nbsp;<\/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\/03\/IMG_2993-1124x749.jpg\" alt=\"Pre\u010do cvi\u010di\u0165 drepy a v\u00fdpady?\" class=\"wp-image-538993\" title=\"Pre\u010do cvi\u010di\u0165 drepy a v\u00fdpady?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-2048x1365.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=\"6_dovodov_preco_cvicit_drepy_a_vypady\"><\/span>6 d\u00f4vodov, pre\u010do cvi\u010di\u0165 drepy a v\u00fdpady<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To, \u017ee drepy a v\u00fdpady s\u00fa <strong>\u00fa\u010dinn\u00e9 cviky na zadok a nohy<\/strong>, vie sn\u00e1\u010f ka\u017ed\u00fd. Okrem vypracovan\u00fdch doln\u00fdch kon\u010dat\u00edn v\u00e1m v\u0161ak m\u00f4\u017eu prinies\u0165 aj \u010fal\u0161ie benefity, a to pre \u0161portov\u00fd v\u00fdkon aj ka\u017edodenn\u00fd \u017eivot.<\/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. Patria medzi komplexn\u00e9 cviky<\/h3>\n\n\n\n<p>Drepy aj v\u00fdpady patria medzi <strong>komplexn\u00e9 alebo viack\u013abov\u00e9 cviky<\/strong>. Zap\u00e1jame pri nich svaly zadku, stehien aj l\u00fdtok, ale tie\u017e stred tela a spodn\u00fa \u010das\u0165 chrbta. Z\u00e1rove\u0148 sa pri nich oh\u00fdbaj\u00fa bedrov\u00e9 k\u013aby, kolen\u00e1 a \u010dlenky. Pri vari\u00e1ci\u00e1ch s jednoru\u010dkou alebo kettlebellom zapoj\u00edme aj svaly a k\u013aby pa\u017e\u00ed. M\u00f4\u017eeme tak bez ob\u00e1v poveda\u0165, \u017ee ide o <strong>cviky na cel\u00e9 telo<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hlavnou v\u00fdhodou komplexn\u00fdch cvikov je, \u017ee v\u00e1m pom\u00f4\u017eu <strong>u\u0161etri\u0165 \u010das na tr\u00e9ningu<\/strong>. Nemus\u00edte toti\u017e zvl\u00e1\u0161\u0165 robi\u0165 cviky na predn\u00e9 a zadn\u00e9 stehn\u00e1 alebo zadok. Ide\u00e1lne sa tak hodia do krat\u0161\u00edch tr\u00e9ningov alebo napr\u00edklad ako s\u00fa\u010das\u0165 HIIT tr\u00e9ningov. Neznamen\u00e1 to ale, \u017ee v\u00e1m \u00faplne sta\u010d\u00ed odcvi\u010di\u0165 tieto dva cviky a m\u00f4\u017eete \u00eds\u0165 domov. Ak sa chcete na nejak\u00fa partiu zamera\u0165 viac, pridajte aj \u010fal\u0161ie cviky na <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)\">zadok<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">stehn\u00e1 alebo l\u00fdtka<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem u\u0161etren\u00e9ho \u010dasu v\u00e1m pom\u00f4\u017eu v\u010faka zapojeniu ve\u013ek\u00fdch svalov\u00fdch skup\u00edn aj <strong>sp\u00e1li\u0165 v\u00e4\u010d\u0161ie mno\u017estvo kal\u00f3ri\u00ed<\/strong>, ke\u010f to porovn\u00e1me s izolovanej\u0161\u00edmi cvikmi, ako s\u00fa napr\u00edklad v\u00fdpony na l\u00fdtka. Hodia sa tak <strong>aj pri chudnut\u00ed<\/strong>, a to aj v\u010faka tomu, \u017ee pom\u00e1haj\u00fa udr\u017ea\u0165 svalov\u00fa hmotu.<sup> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa sna\u017e\u00edte schudn\u00fa\u0165 a zauj\u00edmate sa o to, ako v\u00e1m v tom m\u00f4\u017ee pom\u00f4c\u0165 silov\u00fd tr\u00e9ning, dozviete sa to v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/dieta-kardio-a-silovy-trening-co-je-najlepsie-na-chudnutie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Di\u00e9ta, kardio a silov\u00fd tr\u00e9ning. \u010co je najlep\u0161ie na chudnutie?<\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/image00004-1124x750.jpeg\" alt=\"V\u00fdhody drepov a v\u00fdpadov\" class=\"wp-image-539009\" title=\"V\u00fdhody drepov a v\u00fdpadov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00004-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00004-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00004-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00004-2048x1366.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Podpor\u00edte rast sily i svalovej hmoty doln\u00fdch kon\u010dat\u00edn<\/h3>\n\n\n\n<p>Najm\u00e4 so z\u00e1\u0165a\u017eou s\u00fa tieto cviky efekt\u00edvne pre rozvoj sily a budovanie svalovej hmoty doln\u00fdch kon\u010dat\u00edn. V pr\u00edpade rozvoja sily s\u00fa v\u0161ak <strong>drepy o nie\u010do \u00fa\u010dinnej\u0161ie<\/strong>. V\u010faka tomu, \u017ee pri nich zdvihneme vy\u0161\u0161iu v\u00e1hu, d\u00e1me svalom v\u00e4\u010d\u0161\u00ed impulz pre posilnenie. Na druh\u00fa stranu, <strong>pri v\u00fdpadoch zase precvi\u010d\u00edme ka\u017ed\u00fa nohu zvl\u00e1\u0161\u0165<\/strong>. Lep\u0161ie si tak postr\u00e1\u017eime rovnomern\u00e9 za\u0165a\u017eenie oboch n\u00f4h a podpor\u00edme ich svalov\u00fa symetriu. Pri drepoch sa toti\u017e m\u00f4\u017ee \u013eahko sta\u0165, \u017ee pou\u017e\u00edvame napr\u00edklad prav\u00fa nohu viac ako \u013eav\u00fa. Preto sa odpor\u00fa\u010da <strong>ma\u0165 v tr\u00e9ningovom pl\u00e1ne oba tieto cviky<\/strong>. Odmenou bude <strong>lep\u0161ia statick\u00e1 aj dynamick\u00e1 sila<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oba cviky s\u00fa vhodn\u00e9 na <strong>posil\u0148ovanie zadku aj stehien<\/strong>. Najm\u00e4 v spodnej f\u00e1ze drepu aj v\u00fdpadu doch\u00e1dza k vysokej aktiv\u00e1cii svalov zadku, v\u010faka \u010domu ich m\u00f4\u017eeme poriadne precvi\u010di\u0165. Ak je va\u0161\u00edm cie\u013eom <strong>vypracovan\u00fd a gu\u013eat\u00fd zadok<\/strong>, pridajte do tr\u00e9ningu aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hip thrust<\/a>, ktor\u00fd potr\u00e1pi zadok zase v inom uhle. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak je va\u0161\u00edm cie\u013eom gu\u013eat\u00fd zadok a pevn\u00e9 stehn\u00e1, ur\u010dite by v\u00e1m nemal unikn\u00fa\u0165 \u010dl\u00e1nok <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 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\/03\/iStock-1409026719-1124x749.jpg\" alt=\"Rast svalov doln\u00fdch kon\u010dat\u00edn\" class=\"wp-image-539025\" title=\"Rast svalov doln\u00fdch kon\u010dat\u00edn\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Zlep\u0161\u00edte funk\u010dn\u00fa silu<\/h3>\n\n\n\n<p>Drepy a v\u00fdpady nie s\u00fa len prostriedky na dosiahnutie vypracovan\u00e9ho zadku a stehien. Podporia tie\u017e <strong>funk\u010dn\u00fa silu<\/strong>. Pou\u017e\u00edvaj\u00fa sa pri nich toti\u017e svaly, ktor\u00e9 potrebujete pri ka\u017edodenn\u00fdch \u010dinnostiach. Pr\u00edkladom je sadanie si a zdv\u00edhanie sa zo stoli\u010dky, pren\u00e1\u0161anie \u0165a\u017ek\u00fdch predmetov, ch\u00f4dza po schodoch alebo napr\u00edklad zdvihnutie spadnutej ceruzky zo zeme. T\u00fdm, \u017ee sa v\u010faka t\u00fdmto cvikom nau\u010d\u00edte zap\u00e1ja\u0165 spr\u00e1vne svaly,<strong> zni\u017eujete riziko zranenia pri be\u017en\u00fdch aktivit\u00e1ch<\/strong>. Navy\u0161e pom\u00f4\u017eu spevni\u0165 aj spodn\u00fa \u010das\u0165 chrbta, tak\u017ee m\u00f4\u017eete predch\u00e1dza\u0165 bolestiam a probl\u00e9mom aj v tejto oblasti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z\u00e1rove\u0148 zapracujete na <strong>rozsahu pohybu k\u013abov, koordin\u00e1cii a balan\u010dn\u00fdch schopnostiach<\/strong>, \u010do sa takisto hod\u00ed v be\u017enom \u017eivote. V neposlednom rade budete posil\u0148ova\u0165 aj stred tela (core), ktor\u00fd je k\u013e\u00fa\u010dov\u00fd pre spr\u00e1vne dr\u017eanie tela. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/sup><\/mark><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-899x1124.jpeg\" alt=\"Funk\u010dn\u00e9 cviky na zadok a nohy\" class=\"wp-image-539041\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-899x1124.jpeg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-320x400.jpeg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-1229x1536.jpeg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-1639x2048.jpeg 1639w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-scaled.jpeg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">4. M\u00f4\u017eete sa zlep\u0161i\u0165 v \u010fal\u0161\u00edch \u0161portoch<\/h3>\n\n\n\n<p>Siln\u00e9 nohy s\u00fa d\u00f4le\u017eit\u00e9 nielen pre powerlifterov, ale \u0165a\u017eia z nich aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">be\u017eci<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/cyklistika-spevni-nohy-zadok-a-pomoze-s-chudnutim-co-este-dokaze\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cyklisti<\/a>, futbalisti, hokejisti a sn\u00e1\u010f v\u0161etci ostatn\u00ed \u0161portovci, na ktor\u00fdch si spomeniete. Pr\u00e1ve preto drepy a v\u00fdpady v r\u00f4znych form\u00e1ch zara\u010fuj\u00fa v silovej \u010dasti tr\u00e9ningu aj vytrvalci alebo hr\u00e1\u010di kolekt\u00edvnych \u0161portov. V\u010faka t\u00fdmto cvikom z\u00edskaj\u00fa <strong>nielen siln\u00fd zadok a nohy, ale z\u00e1rove\u0148 tak spev\u0148uj\u00fa aj v\u00e4zy a v\u0161etky okolit\u00e9 \u0161trukt\u00fary okolo k\u013abov <\/strong>(bedrov\u00e9 k\u013aby a kolen\u00e1). To im pom\u00e1ha predch\u00e1dza\u0165 zraneniam. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6\u20137]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Napr\u00edklad pre atl\u00e9tov, konkr\u00e9tne pre \u0161print\u00e9rov, skokanov do v\u00fd\u0161ky \u010di do dia\u013eky, maj\u00fa tieto cviky v tr\u00e9ningu e\u0161te z\u00e1sadnej\u0161\u00ed v\u00fdznam. Potrebuj\u00fa toti\u017e \u010do najv\u00e4\u010d\u0161iu <strong>r\u00fdchlos\u0165 a dynamiku odrazu<\/strong>. A s t\u00fdm im efekt\u00edvne pom\u00e1haj\u00fa napr\u00edklad drepy \u010di v\u00fdpady s v\u00fdskokom.<\/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. Hodia sa do ka\u017ed\u00e9ho tr\u00e9ningov\u00e9ho pl\u00e1nu<\/h3>\n\n\n\n<p>Existuje mno\u017estvo variantov drepov aj v\u00fdpadov<strong> pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch \u0161portovcov<\/strong>. Aj v pr\u00edpade \u0165a\u017ekost\u00ed s pohybov\u00fdm apar\u00e1tom sa daj\u00fa r\u00f4zne modifikova\u0165. Namiesto drepu m\u00f4\u017eete robi\u0165 napr\u00edklad len \u010diasto\u010dn\u00fd drep s \u013eahk\u00fdm dosadnut\u00edm na debnu. \u013dudia, ktor\u00ed maj\u00fa probl\u00e9my s koordin\u00e1ciou, zase m\u00f4\u017eu cvi\u010di\u0165 v\u00fdpady a pri tom sa pridr\u017eiava\u0165 stoli\u010dky. N\u00e1ro\u010dnej\u0161ie<strong> varianty so z\u00e1\u0165a\u017eou s\u00fa zase vhodn\u00e9 pre vzpiera\u010dov, powerlifterov, crossfi\u0165\u00e1kov <\/strong>a \u010fal\u0161\u00edch silov\u00fdch \u0161portovcov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si chcete zostavi\u0165 tr\u00e9ningy, ktor\u00e9 v\u00e1m prines\u00fa v\u00fdsledky, postupujte pod\u013ea n\u00e1vodu <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n do posil\u0148ovne?&nbsp;<\/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\">6. M\u00f4\u017eete ich cvi\u010di\u0165 kdeko\u013evek<\/h3>\n\n\n\n<p>Na z\u00e1kladn\u00fd variant t\u00fdchto cvikov <strong>nepotrebujete \u017eiadne \u0161portov\u00e9 pom\u00f4cky<\/strong>. Zvl\u00e1dnete ich aj doma, na workoutovom ihrisku, na pl\u00e1\u017ei alebo napr\u00edklad v hotelovej izbe. V\u010faka tomu, \u017ee s\u00fa komplexn\u00e9, <strong>patria medzi naj\u00fa\u010dinnej\u0161ie <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/12-cvikov-s-vlastnou-vahou-ktore-vas-dostanu-do-formy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>cviky s vlastnou v\u00e1hou<\/strong><\/a><strong>.<\/strong> Preto ich n\u00e1jdete takmer v ka\u017edom HIITe, tabate alebo kruhovom tr\u00e9ningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In\u0161pir\u00e1ciu na vym\u00fd\u0161\u013eanie tr\u00e9ningov na doma n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n na dom\u00e1ce cvi\u010denie?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"61096,51223,68977,74104,64681,51208,51190,49009,64675,74329,28338,53680,69037\" ><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ktore_svaly_zapajame_pri_drepoch_a_vypadoch\"><\/span>Ktor\u00e9 svaly zap\u00e1jame pri drepoch a v\u00fdpadoch?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Drepy aj v\u00fdpady s\u00fa <strong>viack\u013abov\u00e9 cviky, pri ktor\u00fdch sa zap\u00e1jaj\u00fa takmer v\u0161etky svaly n\u00e1\u0161ho tela<\/strong>. V pr\u00edpade z\u00e1kladn\u00e9ho variantu ide najm\u00e4 o partie spodnej \u010dasti tela. Ak 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.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup> [8\u201310]<\/sup><\/mark><\/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\">Prim\u00e1rne zapojen\u00e9 svaly pri drepoch<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0161tvorhlav\u00fd sval stehenn\u00fd (kvadriceps)<\/li>\n\n\n\n<li>svaly zadnej strany stehien (hamstringy)<\/li>\n\n\n\n<li>svaly zadku (gluteus maximus, medius a minimus)<\/li>\n\n\n\n<li>oh\u00fdba\u010de bedrov\u00fdch k\u013abov (flexory)<\/li>\n\n\n\n<li>ve\u013ek\u00fd pri\u0165ahova\u010d (adductor magnus)<\/li>\n\n\n\n<li>trojhlav\u00fd sval l\u00fdtkov\u00fd (triceps surae)<\/li>\n\n\n\n<li>svaly hlbok\u00e9ho stabiliza\u010dn\u00e9ho syst\u00e9mu chrbtice (HSS), teda core (bru\u0161n\u00e9 svaly, vzpriamova\u010de chrbtice, br\u00e1nica, svaly panvov\u00e9ho dna)&nbsp;<\/li>\n<\/ul>\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\/03\/iStock-1421570796-1124x749.jpg\" alt=\"Ktor\u00e9 svaly sa posil\u0148uj\u00fa pri drepoch a v\u00fdpadoch?\" class=\"wp-image-539059\" title=\"Ktor\u00e9 svaly sa posil\u0148uj\u00fa pri drepoch a v\u00fdpadoch?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Prim\u00e1rne zapojen\u00e9 svaly pri v\u00fdpadoch<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0161tvorhlav\u00fd sval stehenn\u00fd (kvadriceps)<\/li>\n\n\n\n<li>svaly zadnej strany stehien (hamstringy)<\/li>\n\n\n\n<li>svaly zadku (gluteus maximus, medius a minimus)<\/li>\n\n\n\n<li>oh\u00fdba\u010de bedrov\u00fdch k\u013abov (flexory)<\/li>\n\n\n\n<li>ve\u013ek\u00fd pri\u0165ahova\u010d (adductor magnus)<\/li>\n\n\n\n<li>od\u0165ahova\u010de stehna (tensor fasciae latae)<\/li>\n\n\n\n<li>trojhlav\u00fd sval l\u00fdtka (triceps surae)<\/li>\n\n\n\n<li>svaly hlbok\u00e9ho stabiliza\u010dn\u00e9ho syst\u00e9mu chrbtice (HSS), teda core (bru\u0161n\u00e9 svaly, vzpriamova\u010de chrbtice, br\u00e1nica, svaly panvov\u00e9ho dna)&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-1124x750.jpg\" alt=\"Ktor\u00e9 svaly sa posil\u0148uj\u00fa pri v\u00fdpadoch?\" class=\"wp-image-539091\" title=\"Ktor\u00e9 svaly sa posil\u0148uj\u00fa pri v\u00fdpadoch?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Ako m\u00f4\u017eete vidie\u0165, pri drepoch aj v\u00fdpadoch sa zap\u00e1jaj\u00fa rovnak\u00e9 svaly. Rozdiel je v\u0161ak v miere zapojenia. Pri v\u00fdpadoch viac vyu\u017eijete <strong>stabiliza\u010dn\u00e9 svaly, od\u0165ahova\u010de a pri\u0165ahova\u010de stehien<\/strong>. Hlbok\u00e9 drepy zase viac preveria silu v\u00e1\u0161ho zadku a zadnej strany stehien.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z\u00e1le\u017e\u00ed v\u0161ak aj na konkr\u00e9tnom variante cviku. Napr\u00edklad <strong>pri sumo drepoch sa viac zap\u00e1jaj\u00fa svaly vn\u00fatornej strany stehien<\/strong>, ne\u017e je to v pr\u00edpade zadn\u00fdch drepov, ke\u010f zase intenz\u00edvnej\u0161ie pracuje predn\u00e1 strana stehien. Pri v\u00fdpadoch hr\u00e1 rolu aj d\u013a\u017eka vykro\u010denia. Ke\u010f urob\u00edte v\u00e4\u010d\u0161\u00ed krok dopredu, zacielite viac na zadok a zadn\u00fa stranu stehien, krat\u0161\u00ed v\u00fdpad je zase \u00fa\u010dinnej\u0161\u00ed na predn\u00fa stranu stehna.<\/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=\"Aky_je_rozdiel_medzi_drepmi_a_vypadmi\"><\/span>Ak\u00fd je rozdiel medzi drepmi a v\u00fdpadmi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tieto dva cviky sa l\u00ed\u0161ia najm\u00e4 preveden\u00edm. Pri drepoch m\u00e1me cel\u00fd \u010das chodidl\u00e1 ved\u013ea seba a <strong>v\u00e1ha je rovnomerne rozlo\u017een\u00e1 na oboch noh\u00e1ch<\/strong>. Pri v\u00fdpadoch rob\u00edme v\u017edy jednou nohou krok vpred, vzad alebo do boku. Z\u00e1rove\u0148 <strong>pren\u00e1\u0161ame v\u00e1hu tela z jednej nohy na druh\u00fa<\/strong>. V\u00fdpady sa v\u0161eobecne pova\u017euj\u00fa za n\u00e1ro\u010dnej\u0161\u00ed cvik, preto\u017ee s\u00fa zlo\u017eitej\u0161ie na koordin\u00e1ciu a balans.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rozdiel je aj v tom, \u017ee <strong>drepy s\u00fa bilater\u00e1lny cvik<\/strong>, teda za\u0165a\u017eujeme pri nich naraz obe nohy. <strong>V\u00fdpady zase patria medzi unilater\u00e1lne cviky. <\/strong>To znamen\u00e1, \u017ee umo\u017enia precvi\u010denie ka\u017edej nohy zvl\u00e1\u0161\u0165, \u010do sa hod\u00ed najm\u00e4 v pr\u00edpade svalov\u00fdch dysbalanci\u00ed. Napr\u00edklad ke\u010f m\u00e1te jednu nohu slab\u0161iu ne\u017e druh\u00fa, m\u00f4\u017eete sa lep\u0161ie s\u00fastredi\u0165 na jej posil\u0148ovanie.<\/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\/03\/iStock-1142811620-1124x749.jpg\" alt=\"S\u00fa lep\u0161ie drepy alebo v\u00fdpady?\" class=\"wp-image-539109\" title=\"S\u00fa lep\u0161ie drepy alebo v\u00fdpady?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-2048x1365.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=\"Je_lepsi_drep_alebo_vypad\"><\/span>Je lep\u0161\u00ed drep alebo v\u00fdpad?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Oba cviky maj\u00fa \u010do pon\u00faknu\u0165 z h\u013eadiska <strong>budovania svalovej hmoty i funk\u010dn\u00e9ho cvi\u010denia<\/strong>. Tie\u017e sa vz\u00e1jomne dop\u013a\u0148aj\u00fa, tak\u017ee v ide\u00e1lnom pr\u00edpade si zara\u010fte do tr\u00e9ningov\u00e9ho pl\u00e1nu drepy aj v\u00fdpady. Ak si ale chcete vybra\u0165 len jeden, zamyslite sa nad svojimi cie\u013emi.<\/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\">\n<li>V pr\u00edpade, \u017ee sa chcete viac zamera\u0165 na zlep\u0161ovanie koordin\u00e1cie, rovnov\u00e1hy, dynamiky a odstr\u00e1nenie svalov\u00fdch dysbalanci\u00ed, stavte na v\u00fdpady.&nbsp;<\/li>\n\n\n\n<li>Pri budovan\u00ed sily a svalovej hmoty zase urob\u00edte dobre, ke\u010f va\u0161a vo\u013eba padne sk\u00f4r na drepy. Tie m\u00f4\u017eu by\u0165 o nie\u010do vhodnej\u0161ie aj pre \u013eud\u00ed, ktor\u00ed maj\u00fa \u0165a\u017ekosti s kolenami alebo koordin\u00e1ciou tela. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/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=\"Spravna_technika_drepu_a_vypadu\"><\/span>Spr\u00e1vna technika drepu a v\u00fdpadu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>E\u0161te pred t\u00fdm, ne\u017e sa pust\u00edte do cvi\u010denia, zamyslite sa nad spr\u00e1vnym v\u00fdberom obuvi. Na drepy aj v\u00fdpady s\u00fa vhodn\u00e9 <strong>pevn\u00e9 top\u00e1nky s rovnou podr\u00e1\u017ekou, ktor\u00e1 zaist\u00ed lep\u0161iu stabilitu<\/strong>. Niekomu v\u0161ak vyhovuje cvi\u010denie v barefoot obuvi alebo naboso. To 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 tie\u017e 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<p>Na zahriatie sta\u010d\u00ed sk\u00e1ka\u0165 napr\u00edklad 2 \u2013 3 min\u00faty pan\u00e1ky (Jumping Jacks), cez <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/svihadlo-metal-jumping-rope-silver-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0161vihadlo<\/a> alebo beha\u0165 na mieste. Ak m\u00e1te k dispoz\u00edcii nejak\u00fd kardio stroj (rotoped, be\u017eeck\u00fd p\u00e1s alebo <a href=\"https:\/\/gymbeam.sk\/veslovaci-trenazer-gymbeam.html\">veslovac\u00ed trena\u017e\u00e9r<\/a>), pokojne si dajte rozcvi\u010dku na \u0148om. Potom sa presu\u0148te na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">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<p>Po\u010das rozcvi\u010dky m\u00f4\u017eete robi\u0165 aj cviky na zadok s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-a-expandery\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">gumou<\/a>, ktor\u00e1 v\u00e1m pom\u00f4\u017ee aktivova\u0165 svaly zadku i n\u00f4h. N\u00e1jdete ich napr\u00edklad v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/33-cvikov-posilnovacie-gumy-na-doma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>30 cvikov s posil\u0148ovacou gumou na cel\u00e9 telo.<\/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\/03\/cz_kamila_pavlickova_032022_05-1124x749.png\" alt=\"Ako cvi\u010di\u0165 v\u00fdpady?\" class=\"wp-image-539128\" title=\"Ako cvi\u010di\u0165 drepy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-2048x1365.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ako spr\u00e1vne cvi\u010di\u0165 z\u00e1kladn\u00e9 drepy?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Z\u00e1kladn\u00e9 postavenie:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stoj mierne rozkro\u010dn\u00fd, zhruba na \u0161\u00edrku ramien, v\u00e1ha zost\u00e1va na celej ploche chodidla.&nbsp;<\/li>\n\n\n\n<li>Hlava je v pred\u013a\u017een\u00ed chrbtice, poh\u013ead smeruje vpred, ramen\u00e1 s\u00fa stiahnut\u00e9 nadol a dozadu, chrb\u00e1t je v prirodzenom zakriven\u00ed a hrudn\u00edk otvoren\u00fd, smeruj\u00faci vpred.&nbsp;<\/li>\n\n\n\n<li>Predpa\u017ete, spojte ruky pred telom alebo ich prekr\u00ed\u017ete na prsiach, \u010d\u00edm z\u00edskate lep\u0161\u00ed balans.<\/li>\n\n\n\n<li>Aktivujte stred tela. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[11]<\/sup><\/mark><\/li>\n<\/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\">Postup:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<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.&nbsp;<\/li>\n\n\n\n<li>Dajte pri tom pozor na chybn\u00e9 zagu\u013eacovanie a preh\u00fdbanie chrbta v hrudnej a bedrovej oblasti chrbtice a tie\u017e na nadmern\u00e9 \u0161p\u00falenie zadku.<\/li>\n\n\n\n<li>H\u013abku drepu zvo\u013ete tak, aby sa v\u00e1m podarilo zachova\u0165 prirodzen\u00e9 zakrivenie chrbtice. Sna\u017ete sa ale dosta\u0165 sa aspo\u0148 do poz\u00edcie, ke\u010f s\u00fa va\u0161e bedr\u00e1 ni\u017e\u0161ie ako kolen\u00e1 (pod paraelu).&nbsp;<\/li>\n\n\n\n<li>Os kolena, \u010dlenka a \u0161pi\u010dky nohy zost\u00e1va v jednej rovine. Kolen\u00e1 nevt\u00e1\u010dajte dovn\u00fatra.<\/li>\n\n\n\n<li>V spodnej polohe zosta\u0148te maxim\u00e1lne 1 sekundu, inak m\u00f4\u017eete strati\u0165 potrebn\u00e9 nap\u00e4tie vo svaloch.&nbsp;<\/li>\n\n\n\n<li>S v\u00fddychom sa pomocou aktiv\u00e1cie zadku a prednej strany stehien plynule narovnajte.<\/li>\n\n\n\n<li>Cel\u00fa plochu chodidiel tla\u010dte do podlo\u017eky, akoby ste chceli zem od seba odtla\u010di\u0165.&nbsp;<\/li>\n\n\n\n<li>Potom urobte \u010fal\u0161ie opakovanie.<\/li>\n\n\n\n<li>Pohyb majte cel\u00fd \u010das pod kontrolou. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[11]<\/sup><\/mark><\/li>\n<\/ul>\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 e\u0161te viac o tom, ako spr\u00e1vne cvi\u010di\u0165 drep a ak\u00e9 m\u00e1 v\u00fdhody, pre\u010d\u00edtajte si \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 aj do posil\u0148ovne.<\/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\/03\/iStock-1358640173-1124x749.jpg\" alt=\"Spr\u00e1vna technika drepu\" class=\"wp-image-539144\" title=\"Spr\u00e1vna technika drepu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ako spr\u00e1vne cvi\u010di\u0165 z\u00e1kladn\u00e9 v\u00fdpady?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Z\u00e1kladn\u00e9 postavenie:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stoj mierne rozkro\u010dn\u00fd, zhruba na \u0161\u00edrku bokov.<\/li>\n\n\n\n<li>Hlava je v pred\u013a\u017een\u00ed chrbtice, poh\u013ead smeruje vpred, ramen\u00e1 s\u00fa stiahnut\u00e9 nadol a dozadu, chrb\u00e1t je v prirodzenom zakriven\u00ed a hrudn\u00edk otvoren\u00fd, smeruj\u00faci vpred.&nbsp;<\/li>\n\n\n\n<li>Ruky dajte v bok, pr\u00edpadne ich nechajte vo\u013ene pozd\u013a\u017e tela alebo ich prekr\u00ed\u017ete na hrudn\u00edku.<\/li>\n\n\n\n<li>Aktivujte svaly stredu tela. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[12\u201313]<\/sup><\/mark><\/li>\n<\/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\">Postup:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S n\u00e1dychom preneste v\u00e1hu na stojn\u00fa nohu a urobte krok dopredu a mierne do strany.<\/li>\n\n\n\n<li>Pokr\u010dte obe kolen\u00e1 a preneste v\u00e1hu na predn\u00fa nohu.&nbsp;<\/li>\n\n\n\n<li>Dosta\u0148te sa do h\u013abky, ke\u010f va\u0161e stehno zviera s l\u00fdtkom v kolene pribli\u017ene 90 stup\u0148ov, alebo e\u0161te hlb\u0161ie.<\/li>\n\n\n\n<li>Zadnou nohou sa m\u00f4\u017eete jemne dotkn\u00fa\u0165 podlo\u017eky.&nbsp;<\/li>\n\n\n\n<li>\u0160pi\u010dky chodidiel a kolen\u00e1 smeruj\u00fa rovnak\u00fdm smerom, mierne do str\u00e1n, po cel\u00fd \u010das pohybu.&nbsp;<\/li>\n\n\n\n<li>Myslite tie\u017e na stiahnut\u00e9 ramen\u00e1 i lopatky a otvoren\u00fd hrudn\u00edk, ktor\u00fd by mal cel\u00fd \u010das smerova\u0165 vpred.&nbsp;<\/li>\n\n\n\n<li>S v\u00fddychom sa pomocou aktiv\u00e1cie svalov prednej strany stehien a zadku vr\u00e1\u0165te do v\u00fdchodiskovej polohy a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm na druh\u00fa nohu. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[12\u201313]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Len \u010do budete ovl\u00e1da\u0165 spr\u00e1vnu techniku drepu a v\u00fdpadu s vlastnou v\u00e1hou, m\u00f4\u017eete prejs\u0165 na n\u00e1ro\u010dnej\u0161ie varianty so z\u00e1\u0165a\u017eou.&nbsp;<\/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\/03\/iStock-1346023618-1124x749.jpg\" alt=\"Spr\u00e1vna technika v\u00fdpadu\" class=\"wp-image-539162\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-2048x1365.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=\"Ake_su_najcastejsie_chyby_pri_drepoch_a_vypadoch_a_ako_ich_napravit\"><\/span>Ak\u00e9 s\u00fa naj\u010dastej\u0161ie chyby pri drepoch a v\u00fdpadoch a ako ich napravi\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Preh\u00fdbanie sa v chrbte: <\/strong>Sna\u017ete sa zachova\u0165 chrb\u00e1t v prirodzenom zakriven\u00ed po cel\u00fd \u010das cviku. Myslite tie\u017e na stiahnutie ramien a lopatiek a otvorenie hrudn\u00edka.<\/li>\n\n\n\n<li><strong>Mal\u00fd rozsah pohybu: <\/strong>S lep\u0161ou mobilitou m\u00f4\u017ee pom\u00f4c\u0165 poctiv\u00e9 zahriatie a rozcvi\u010dka bedier pred tr\u00e9ningom, pr\u00edpadne pou\u017eitie <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozka-na-drepy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podlo\u017eiek na drepy.<\/a><\/li>\n\n\n\n<li><strong>Predkl\u00e1\u0148anie sa dopredu alebo dozadu:<\/strong> To plat\u00ed najm\u00e4 pre drepy. Naj\u010dastej\u0161ie to je sp\u00f4soben\u00e9 nespr\u00e1vnym rozlo\u017een\u00edm v\u00e1hy na chodidl\u00e1ch. Sna\u017ete sa v\u00e1hu rovnomerne rozlo\u017ei\u0165 na cel\u00fa ich plochu.<\/li>\n\n\n\n<li><strong>Zdv\u00edhanie piat zo zeme: <\/strong>Toto s\u00favis\u00ed s predch\u00e1dzaj\u00facim bodom. P\u00e4ty by mali by\u0165 pri drepoch cel\u00fd \u010das pevne na zemi.<\/li>\n\n\n\n<li><strong>Zl\u00e1 koordin\u00e1cia pohybu: <\/strong>Najm\u00e4 pri v\u00fdpadoch m\u00f4\u017ee by\u0165 probl\u00e9m s rovnov\u00e1hou. Sna\u017ete sa robi\u0165 pohyb pomaly a kontrolovane. Rad\u0161ej za\u010dnite len s vlastnou v\u00e1hou a z\u00e1\u0165a\u017e zvy\u0161ujte postupne pod\u013ea toho, ako budete z\u00edskava\u0165 istotu v pohybe.<\/li>\n\n\n\n<li><strong>Tvrd\u00e9 dopady kolena na zem: <\/strong>To zase plat\u00ed pre v\u00fdpady. V spodnej f\u00e1ze sa koleno zadnej nohy m\u00f4\u017ee jemne dotkn\u00fa\u0165 podlo\u017eky, nemalo by v\u0161ak doch\u00e1dza\u0165 k prudk\u00fdm n\u00e1razom. Myslite teda na kontrolu pohybu aj v spodnej \u010dasti cviku. Kolen\u00e1 m\u00f4\u017eete tie\u017e chr\u00e1ni\u0165 m\u00e4kkou podlo\u017ekou alebo band\u00e1\u017eami.<\/li>\n\n\n\n<li><strong>Vt\u00e1\u010danie kolien dovn\u00fatra: <\/strong>K tejto chybe doch\u00e1dza pri drepoch a v\u00fdpadoch a predstavuje zbyto\u010dn\u00fd stres pre cel\u00e9 kolen\u00e1. S\u00fastre\u010fte sa na to, aby va\u0161e kolen\u00e1 smerovali cel\u00fd \u010das von. Pom\u00f4c\u0165 v\u00e1m s t\u00fdm m\u00f4\u017ee <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/set-expanderov-duoband-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">expand\u00e9r<\/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. Pri v\u00fdpadoch jeden koniec expand\u00e9ra upevnite na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacie-klietky-a-stojany\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovaciu klietku<\/a> alebo in\u00fa pevn\u00fa kon\u0161trukciu vo v\u00fd\u0161ke va\u0161ich kolien a druh\u00fd umiestnite nad koleno cvi\u010diacej nohy. Postavte sa bokom tak, aby bol <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-cross-band-level-1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">expand\u00e9r<\/a> napnut\u00fd.<\/li>\n<\/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 class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-fitness-chyb-ktorym-sa-musite-vyhnut\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><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<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=\"15_najlepsich_variantov_drepov_a_vypadov\"><\/span>15 najlep\u0161\u00edch variantov drepov a v\u00fdpadov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pripravili sme si pre v\u00e1s tie <strong>najlep\u0161ie vari\u00e1cie drepov a v\u00fdpadov s vlastnou v\u00e1hou aj so z\u00e1\u0165a\u017eou<\/strong>. U ka\u017edej n\u00e1jdete spr\u00e1vne prevedenie aj \u010dast\u00e9 chyby. V\u017edy v\u0161ak myslite na z\u00e1kladn\u00e9 pravidl\u00e1 pre spr\u00e1vnu techniku, ktor\u00fa m\u00e1me op\u00edsan\u00fa vy\u0161\u0161ie. Cviky s vlastnou v\u00e1hou m\u00f4\u017eete zaradi\u0165 aj do rozcvi\u010dky. Varianty so z\u00e1\u0165a\u017eou s\u00fa zase vhodn\u00e9 do hlavnej \u010dasti. V jednom tr\u00e9ningu si v\u0161ak v\u017edy vyberte 1, maxim\u00e1lne 2 druhy drepu alebo v\u00fdpadu.<\/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. Drep s vlastnou v\u00e1hou (Air Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<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>\n\n\n\n<li><strong>Postup:<\/strong> Nad\u00fdchnite sa a pohybom panvy dozadu a dole urobte drep. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadku a prednej strany stehien plynule narovnajte. Potom urobte \u010fal\u0161ie opakovanie.<\/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.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Zakladni-drep-s-vlastni-vahou.gif\" alt=\"Drep s vlastnou v\u00e1hou\" class=\"wp-image-538954\" title=\"Drep s vlastnou v\u00e1hou\"\/><\/figure>\n<\/div>\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\">\n<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>\n\n\n\n<li><strong>Postup:<\/strong> Nad\u00fdchnite sa a pohybom panvy dozadu a dole urobte drep. 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>\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.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Drepy-s-vyskokom.gif\" alt=\"Drepy s v\u00fdskokom\" class=\"wp-image-538794\" title=\"Drepy s v\u00fdskokom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Zadn\u00fd drep s osou (Barbell Back Squat)&nbsp;&nbsp;&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Nastavte si os s vhodne nalo\u017eenou v\u00e1hou na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/stojan-na-drepy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovac\u00ed stojan<\/a> (zhruba do v\u00fd\u0161ky va\u0161ich k\u013e\u00fa\u010dnych kost\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 s t\u00fdm, \u017ee lakte smeruj\u00fa nadol. Aktivujte stred tela, zlo\u017ete ty\u010d zo stojanu a urobte krok vzad.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>Nad\u00fdchnite sa a pohybom panvy dozadu a dole urobte drep. 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 do stojana.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Zadny-drep-s-osou.gif\" alt=\"Zadn\u00fd drep\" class=\"wp-image-538938\" title=\"Zadn\u00fd drep\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Predn\u00fd drep s osou (Front Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Nastavte si os s vhodne nalo\u017eenou v\u00e1hou na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-klietka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"posilovac\u00ed stojan (opens in a new tab)\">posil\u0148ovac\u00ed stojan<\/a> (zhruba do v\u00fd\u0161ky va\u0161ich k\u013e\u00fa\u010dnych kost\u00ed). Postavte sa pred os s chodidlami zhruba na \u0161\u00edrku ramien. Chy\u0165te os obomi rukami ved\u013ea ramien s t\u00fdm, \u017ee lakte smeruj\u00fa vpred (po cel\u00fd \u010das cviku). Aktivujte stred tela, zlo\u017ete ty\u010d zo stojana a urobte krok vzad.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Nad\u00fdchnite sa a pohybom panvy dozadu a dole urobte drep. 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 do stojana.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zagu\u013eacovanie hornej \u010dasti chrbta, 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, klesanie lak\u0165ov.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Predny-drep-s-osou.gif\" alt=\"Predn\u00fd drep\" class=\"wp-image-538842\" title=\"Predn\u00fd drep\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Sumo drep s jednoru\u010dkou (Dumbbell Sumo Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Postavte sa do \u0161irok\u00e9ho postoja so \u0161pi\u010dkami smeruj\u00facimi von. Zdvihnite <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> za rukov\u00e4\u0165 alebo jeden koniec (kot\u00fa\u010dov\u00fa \u010das\u0165) a cel\u00fd \u010das ju dr\u017ete natiahnut\u00fdmi rukami, ktor\u00e9 s\u00fa rovnobe\u017ene s telom.<\/li>\n\n\n\n<li><strong>Postup: <\/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 urobte \u010fal\u0161ie opakovanie.<\/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, 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Sumo-drep-s-dumbbellom.gif\" alt=\"Sumo drep\" class=\"wp-image-538858\" title=\"Sumo drep\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Goblet drep s kettlebellom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami zhruba na \u0161\u00edrku bokov a\u017e ramien. Chy\u0165te <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> obomi rukami zo str\u00e1n a zdvihnite ho a\u017e pred hrudn\u00edk tak, aby bol rovnobe\u017ene s telom.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Nad\u00fdchnite sa a pohybom panvy dozadu a dole urobte drep. Kettlebell dr\u017ete st\u00e1le pred telom. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadku a prednej strany stehien plynule narovnajte. Potom urobte \u010fal\u0161ie opakovanie.<\/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.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Goblet-drep-s-kettlebellom.gif\" alt=\"Goblet drep\" class=\"wp-image-538810\" title=\"Goblet drep\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Bulharsk\u00fd drep (Bulgarian Split Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Postavte sa chrbtom pred <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">debnu<\/a>&nbsp;\u010di<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/rovna-lavica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> lavicu<\/a> s chodidlami na \u0161\u00edrku va\u0161ich bokov. Jednu nohu polo\u017ete predpriehlavkom na debnu alebo lavicu, ktor\u00fa m\u00e1te za sebou. <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> chy\u0165te za horn\u00fd kot\u00fa\u010d zo str\u00e1n obomi rukami.<\/li>\n\n\n\n<li><strong>Postup: <\/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 jemne 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>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nespr\u00e1vna koordin\u00e1cia pohybu, 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Bulharsky-drep-s-dumbbellom.gif\" alt=\"Bulharsk\u00fd drep\" class=\"wp-image-538762\" title=\"Bulharsk\u00fd drep\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Drep na jednej nohe (Single Leg Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Postavte sa s chodidlami tesne ved\u013ea seba. Ak nezvl\u00e1dnete drep na jednej nohe bez opory, dajte si za seba <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/nastavitelna-lavica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">lavicu<\/a> alebo debnu. M\u00f4\u017eete sa tie\u017e pridr\u017eiava\u0165 posil\u0148ovacej klietky. Predpa\u017ete alebo dajte ruky v bok.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>Preneste v\u00e1hu na prav\u00fa nohu a \u013eav\u00fa zdvihnite nad zem. Nad\u00fdchnite sa, pokr\u010dte koleno stojnej nohy a urobte drep alebo sa zadkom jemne dotknite debny \u010di lavice. Pomocou aktiv\u00e1cie svalov zadku a stehien sa potom s v\u00fddychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Potom nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. N\u00e1sledne vyme\u0148te nohy. Ak v\u00e1s obmedzuje zl\u00e1 mobilita v \u010dlenku, m\u00f4\u017eete si pod p\u00e4tu vlo\u017ei\u0165 <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\u010d<\/a>.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Drep-na-jednej-nohe.gif\" alt=\"Drep na jednej nohe\" class=\"wp-image-538778\" title=\"Drep na jednej nohe\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Drep s osou nad hlavou (Overhead Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Nastavte si <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)\">os<\/a> na posil\u0148ovac\u00ed stojan (zhruba do v\u00fd\u0161ky va\u0161ich k\u013e\u00fa\u010dnych kost\u00ed). Postavte sa pod \u0148u s chodidlami zhruba na \u0161\u00edrku ramien a chy\u0165te ju \u0161irok\u00fdm \u00fachopom. Aktivujte stred tela, ramena i 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>\n\n\n\n<li><strong>Postup:<\/strong> Nad\u00fdchnite sa a pohybom panvy dozadu a dole urobte drep. 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 urobte \u010fal\u0161ie opakovanie. Po ukon\u010den\u00ed s\u00e9rie vr\u00e1\u0165te os do stojana.<\/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 z\u00e1\u0165a\u017e na osi, kr\u010denie lak\u0165ov.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Overhead-squat-s-osou.gif\" alt=\"Drep s osou nad hlavou\" class=\"wp-image-538826\" title=\"Drep s osou nad hlavou\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. V\u00fdpad vpred s vlastnou v\u00e1hou (Forward Lunge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Stoj mierne rozkro\u010dn\u00fd, s rukami v bok.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>Za\u010dnite krokom dopredu a mierne do strany. V\u00e1hu preneste na predn\u00fa nohu. Dosta\u0148te sa do h\u013abky, ke\u010f va\u0161e stehno zviera s l\u00fdtkom v kolene pribli\u017ene 90 stup\u0148ov, alebo e\u0161te hlb\u0161ie. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov prednej strany stehien a zadku vr\u00e1\u0165te do v\u00fdchodiskovej polohy a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm na druh\u00fa nohu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nespr\u00e1vna koordin\u00e1cia 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Zakladny-vypad-vpred-s-vlastnou-vahou.gif\" alt=\"V\u00fdpad vpred\" class=\"wp-image-538970\" title=\"V\u00fdpad vpred\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. V\u00fdpad s v\u00fdskokom (Jumping Lunge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Stoj mierne rozkro\u010dn\u00fd.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>\u0160pi\u010dky chodidiel a kolen\u00e1 smeruj\u00fa rovnak\u00fdm smerom mierne do str\u00e1n po cel\u00fd \u010das pohybu. Za\u010dnite krokom dopredu a mierne do strany. V\u00e1hu preneste na predn\u00fa nohu. Dosta\u0148te sa do h\u013abky, ke\u010f va\u0161e stehno zviera s l\u00fdtkom v kolene pribli\u017ene 90 stup\u0148ov, alebo e\u0161te hlb\u0161ie. S v\u00fddychom pomocou aktiv\u00e1cie svalov prednej strany stehien a zadku vysko\u010dte a vo v\u00fdskoku vyme\u0148te nohy. Po dopade sa nad\u00fdchnite a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. V udr\u017ean\u00ed stability si pom\u00e1hajte rukami.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nespr\u00e1vna koordin\u00e1cia 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Vypad-vpred-s-vyskokom.gif\" alt=\"V\u00fdpady s v\u00fdskokom\" class=\"wp-image-538906\" title=\"V\u00fdpady s v\u00fdskokom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. V\u00fdpad vzad s osou (Barbell Back Lunge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov. Os polo\u017ete na stojan <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-klietka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovacej klietky<\/a> a nalo\u017ete si na \u0148u vhodn\u00fa z\u00e1\u0165a\u017e v podobe <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kotuc-iron-plate-51mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kot\u00fa\u010dov<\/a>. Potom si ju polo\u017ete na chrb\u00e1t a chy\u0165te ju zo str\u00e1n ved\u013ea ramien.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>Nad\u00fdchnite sa, v\u00e1hu preneste na jednu nohu a druhou urobte kontrolovane v\u00fdpad vzad. Dosta\u0148te sa do h\u013abky, ke\u010f va\u0161e stehno zviera s l\u00fdtkom v kolene pribli\u017ene 90 stup\u0148ov, alebo e\u0161te hlb\u0161ie. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov prednej strany stehien a zadku vr\u00e1\u0165te do v\u00fdchodiskovej polohy a urobte v\u00fdpad druhou nohou.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie sa dopredu, vt\u00e1\u010danie kolena dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, nespr\u00e1vna koordin\u00e1cia 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Vypad-vzad-s-osou.gif\" alt=\"V\u00fdpad vzad s osou\" class=\"wp-image-538922\" title=\"V\u00fdpad vzad s osou\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">13. Bo\u010dn\u00fd v\u00fdpad s kettlebellom (Kettlebell Side Lunge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov. <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> chy\u0165te zo str\u00e1n obomi rukami za rukov\u00e4\u0165 a dr\u017ete ho pred hrudn\u00edkom.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Nad\u00fdchnite sa, urobte jednou nohou v\u00fdpad do boku a preneste na \u0148u v\u00e1hu. S v\u00fddychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a urobte v\u00fdpad na druh\u00fa stranu. Kolen\u00e1 a \u0161pi\u010dky chodidiel smeruj\u00fa rovnak\u00fdm smerom mierne do str\u00e1n po cel\u00fd \u010das pohybu. Po odcvi\u010den\u00ed celej s\u00e9rie na jednu stranu vyme\u0148te nohy.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, mal\u00fd rozsah pohybu, vt\u00e1\u010danie kolien dovn\u00fatra.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Bocny-vypad-s-kettlebellom.gif\" alt=\"Bo\u010dn\u00e9 v\u00fdpady\" class=\"wp-image-538746\" title=\"Bo\u010dn\u00e9 v\u00fdpady\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">14. V\u00fdpad do kr\u00ed\u017ea s jednoru\u010dkami (Dumbbells Curtsy Lunge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku bokov. Do ka\u017edej ruky vezmite jednoru\u010dku a dr\u017ete ju s natiahnut\u00fdmi pa\u017eami pozd\u013a\u017e bokov.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S n\u00e1dychom zano\u017ete prav\u00fa nohu do kr\u00ed\u017ea za \u013eav\u00fa s t\u00fdm, \u017ee obe nohy pokr\u010d\u00edte. Prav\u00fdm kolenom sa m\u00f4\u017eete jemne dotkn\u00fa\u0165 podlo\u017eky a potom sa s v\u00fddychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy. N\u00e1sledne urobte v\u00fdpad do kr\u00ed\u017ea \u013eavou nohou. Takto striedajte strany dovtedy, ne\u017e dokon\u010d\u00edte jednu s\u00e9riu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nespr\u00e1vna koordin\u00e1cia 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Vypad-do-kriza-s-2-dumbbellmi.gif\" alt=\"V\u00fdpad do kr\u00ed\u017ea\" class=\"wp-image-538874\" title=\"V\u00fdpad do kr\u00ed\u017ea\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">15. V\u00fdpad vpred s jednoru\u010dkou (Overhead Dumbbell Lunge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov. Jednou rukou chy\u0165te <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/sada-ciniek-30-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednoru\u010dku<\/a> a zdvihnite ju nad hlavu. Spevnite z\u00e1p\u00e4stie, lakte dr\u017ete natiahnut\u00e9 (uzamknut\u00e9) a ramen\u00e1 stiahnut\u00e9 od u\u0161\u00ed. Druh\u00fa ruku m\u00f4\u017eete dr\u017ea\u0165 vo\u013ene pozd\u013a\u017e tela alebo ju dajte v bok a aktivujte stred tela.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>Ak dr\u017e\u00edte jednoru\u010dku v \u013eavej ruke, robte v\u00fdpad na \u013eav\u00fa nohu. Za\u010dnite krokom dopredu a mierne do strany. V\u00e1hu preneste na predn\u00fa nohu. Dosta\u0148te sa do h\u013abky, ke\u010f va\u0161e stehno zviera s l\u00fdtkom v kolene pribli\u017ene 90 stup\u0148ov, alebo e\u0161te hlb\u0161ie. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov prednej strany stehien a zadku vr\u00e1\u0165te do v\u00fdchodiskovej polohy a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm na druh\u00fa nohu. Jednoru\u010dku dr\u017ete po cel\u00fd \u010das nad hlavou. Po odcvi\u010den\u00ed s\u00e9rie na jednu stranu chy\u0165te jednoru\u010dku do pravej ruky a robte v\u00fdpady druhou nohou.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nespr\u00e1vna koordin\u00e1cia pohybu, nadmern\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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Vypad-vpred-s-1-dumbbellom.gif\" alt=\"V\u00fdpad s \u010dinkou nad hlavou\" class=\"wp-image-538890\" title=\"V\u00fdpad s \u010dinkou nad hlavou\"\/><\/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>Ak si chcete zacvi\u010di\u0165 na zadok bez z\u00e1\u0165a\u017ee, in\u0161pir\u00e1ciu n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-na-zadok-s-vlastnou-vahou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako cvi\u010di\u0165 zadok? Najlep\u0161ie cviky s vlastnou v\u00e1hou a tr\u00e9ning na pevn\u00e9 gu\u013eat\u00e9 pozadie.<\/strong><\/a><\/li>\n\n\n\n<li>Cviky na stehn\u00e1 a l\u00fdtka n\u00e1jdete v \u010dl\u00e1nku<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">9 najlep\u0161\u00edch cvikov na stehn\u00e1 a l\u00fdtka.<\/a><\/strong><\/li>\n\n\n\n<li>Tr\u00e9ning hornej polovice tela si m\u00f4\u017eete zostavi\u0165 pod\u013ea cvikov\u00fdch \u010dl\u00e1nkov na<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)\"><strong> ramen\u00e1<\/strong><\/a><strong>,<\/strong><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)\"><strong> chrb\u00e1t<\/strong><\/a><strong>,<\/strong><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)\"><strong> hrudn\u00edk<\/strong><\/a><strong>,<\/strong><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)\"><strong> brucho<\/strong><\/a><strong>,<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> biceps<\/strong><\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-triceps-a-svaly-predlaktia\/\"><strong>tri<\/strong><strong>ceps<\/strong><\/a>.<\/li>\n\n\n\n<li>Zauj\u00edma v\u00e1s, ako si spr\u00e1vne vybra\u0165 tr\u00e9ningov\u00fa z\u00e1\u0165a\u017e? O tom sa dozviete viac 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? Potom by v\u00e1m nemali ujs\u0165 na\u0161e \u010dl\u00e1nky <a href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-zdravo-pribrat\/\"><strong>10 tipov, ako zdravo pribra\u0165<\/strong><\/a> 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 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=\"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>Drepy a v\u00fdpady patria k naj\u00fa\u010dinnej\u0161\u00edm cvikom na doln\u00fa polovicu tela, ktor\u00e9 m\u00f4\u017ee v nejakom variante cvi\u010di\u0165 takmer ka\u017ed\u00fd. Pom\u00f4\u017eu<strong> zv\u00fd\u0161i\u0165 silu n\u00f4h, vytvarova\u0165 gu\u013eat\u00fd zadok i pevn\u00e9 stehn\u00e1, sp\u00e1li\u0165 viac kal\u00f3ri\u00ed po\u010das cvi\u010denia a hlavne vybudova\u0165 funk\u010dn\u00e9 telo<\/strong>. Aby ste v\u0161ak z t\u00fdchto cvikov vy\u017em\u00fdkali maximum benefitov, je treba nau\u010di\u0165 sa spr\u00e1vnu techniku. A\u017e ovl\u00e1dnete z\u00e1kladn\u00fd variant, m\u00f4\u017eete vysk\u00fa\u0161a\u0165 aj \u010fal\u0161ie modifik\u00e1cie s osou, jednoru\u010dkou alebo kettlebellom. Tieto varianty v\u00e1m spestria tr\u00e9ning a pom\u00f4\u017eu <strong>\u00fa\u010dinne precvi\u010di\u0165 zadok, predn\u00fa, zadn\u00fa aj vn\u00fatorn\u00fa stranu stehien<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak 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 cvi\u010di\u0165 drepy a v\u00fdpady.&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\"><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>Drepy a v\u00fdpady pom\u00f4\u017eu vybudova\u0165 siln\u00e9 nohy aj gu\u013eat\u00fd zadok. Z ich v\u00fdhod tak bude \u0165a\u017ei\u0165 takmer ka\u017ed\u00fd. V \u010dl\u00e1nku sa dozviete, ako spr\u00e1vne cvi\u010di\u0165 drepy s osou \u010di kettlebellom alebo v\u00fdpady s jednoru\u010dkou.<\/p>\n","protected":false},"author":129,"featured_media":538725,"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],"class_list":{"0":"post-540067","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":"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>Ako cvi\u010di\u0165 drepy a v\u00fdpady? 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