{"id":670485,"date":"2025-01-20T10:00:00","date_gmt":"2025-01-20T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=670485"},"modified":"2025-01-27T16:59:21","modified_gmt":"2025-01-27T15:59:21","slug":"7-duvodu-proc-delat-bulharske-drepy","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/7-duvodu-proc-delat-bulharske-drepy\/","title":{"rendered":"Bulharsk\u00fd d\u0159ep: 6 nej\u00fa\u010dinn\u011bj\u0161\u00edch variant na vypracovan\u00e9 nohy a kulat\u00e9 h\u00fd\u017ed\u011b"},"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.cz\/blog\/7-duvodu-proc-delat-bulharske-drepy\/#Co_je_to_bulharsky_drep\" title=\"Co je to bulharsk\u00fd d\u0159ep?\">Co je to bulharsk\u00fd d\u0159ep?<\/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.cz\/blog\/7-duvodu-proc-delat-bulharske-drepy\/#Proc_cvicit_bulharsky_drep_5_nejvetsich_benefitu\" title=\"Pro\u010d cvi\u010dit bulharsk\u00fd d\u0159ep? 5 nejv\u011bt\u0161\u00edch benefit\u016f\">Pro\u010d cvi\u010dit bulharsk\u00fd d\u0159ep? 5 nejv\u011bt\u0161\u00edch benefit\u016f<\/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.cz\/blog\/7-duvodu-proc-delat-bulharske-drepy\/#Ktere_svaly_pri_bulharskem_drepu_zapojujeme\" title=\"Kter\u00e9 svaly p\u0159i bulharsk\u00e9m d\u0159epu zapojujeme?\">Kter\u00e9 svaly p\u0159i bulharsk\u00e9m d\u0159epu zapojujeme?<\/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.cz\/blog\/7-duvodu-proc-delat-bulharske-drepy\/#Spravna_technika_bulharskeho_drepu\" title=\"Spr\u00e1vn\u00e1 technika bulharsk\u00e9ho d\u0159epu\">Spr\u00e1vn\u00e1 technika bulharsk\u00e9ho d\u0159epu<\/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.cz\/blog\/7-duvodu-proc-delat-bulharske-drepy\/#Bulharsky_drep_v_treninkovem_planu\" title=\"Bulharsk\u00fd d\u0159ep v tr\u00e9ninkov\u00e9m pl\u00e1nu\">Bulharsk\u00fd d\u0159ep v tr\u00e9ninkov\u00e9m pl\u00e1nu<\/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.cz\/blog\/7-duvodu-proc-delat-bulharske-drepy\/#6_efektivnich_variant_bulharskeho_drepu\" title=\"6 efektivn\u00edch variant bulharsk\u00e9ho d\u0159epu\">6 efektivn\u00edch variant bulharsk\u00e9ho d\u0159epu<\/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.cz\/blog\/7-duvodu-proc-delat-bulharske-drepy\/#Kam_dal\" title=\"Kam d\u00e1l?\">Kam d\u00e1l?<\/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.cz\/blog\/7-duvodu-proc-delat-bulharske-drepy\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kdybyste ud\u011blali men\u0161\u00ed pr\u016fzkum mezi n\u00e1v\u0161t\u011bvn\u00edky posilovny a zeptali se jich, kter\u00fd cvik na nohy miluj\u00ed a z\u00e1rove\u0148 nen\u00e1vid\u00ed, vsad\u00edm se, \u017ee bulharsk\u00fd d\u0159ep by zazn\u00edval \u010dasto. N\u011bkte\u0159\u00ed by mo\u017en\u00e1 tu pozitivn\u00ed \u010d\u00e1st rovnou vynechali a mluvili jen o \u010dist\u00e9 nen\u00e1visti. P\u0159esto si tento cvik na\u0161el m\u00edsto v tr\u00e9ninkov\u00e9m pl\u00e1nu t\u00e9m\u011b\u0159 ka\u017ed\u00e9ho. Pro\u010d? Jednodu\u0161e proto, \u017ee p\u0159in\u00e1\u0161\u00ed v\u00fdsledky. A\u0165 u\u017e jde o<strong> budov\u00e1n\u00ed s\u00edly, svalov\u00e9 hmoty nebo tvarov\u00e1n\u00ed h\u00fd\u017ed\u00ed, na tohle v\u0161echno je bulharsk\u00fd d\u0159ep mistr. <\/strong>Za to mu odpou\u0161t\u00edme i ten fakt, \u017ee ke konci s\u00e9rie uzav\u00edr\u00e1me v hlav\u011b smlouvy s \u010f\u00e1blem, abychom ten tr\u00e9nink v\u016fbec zvl\u00e1dli dokon\u010dit. No jo, ale jak ho cvi\u010dit a za\u0159adit do tr\u00e9ninku, abychom z n\u011bj vyt\u011b\u017eili co nejv\u00edce?&nbsp;<\/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_je_to_bulharsky_drep\"><\/span>Co je to bulharsk\u00fd d\u0159ep?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bulharsk\u00fd d\u0159ep je<strong> varianta d\u0159epu, <\/strong>p\u0159i kter\u00e9m m\u00e1te <strong>v\u00e1hu na jedn\u00e9 noze a druhou polo\u017eenou na lavici nebo jin\u00e9 vyv\u00fd\u0161en\u00e9 plo\u0161e za sebou.<\/strong> Samotn\u00fd pohyb pak p\u0159ipom\u00edn\u00e1 klasick\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/jak-delat-drepy-a-vypady-spravne\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00fdpady<\/a>. Proto se m\u016f\u017eete setkat tak\u00e9 s ozna\u010den\u00edm bulharsk\u00fd split d\u0159ep, p\u0159i\u010dem\u017e slovo split ozna\u010duje postaven\u00ed nohou, kdy je jedna vep\u0159edu (ve v\u00fdpadu) a druh\u00e1 vzadu. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento d\u0159ep se jmenuje bulharsk\u00fd d\u00edky sv\u00e9mu vyn\u00e1lezci. Sv\u011btu ho p\u0159edstavil b\u00fdval\u00fd tren\u00e9r bulharsk\u00e9ho n\u00e1rodn\u00edho vzp\u011bra\u010dsk\u00e9ho t\u00fdmu<strong> Angel Spassov,<\/strong> kter\u00fd tento typ d\u0159epu d\u00e1val do cvi\u010debn\u00edch pl\u00e1nu s c\u00edlem zlep\u0161en\u00ed s\u00edly, stability a pohyblivosti doln\u00edch kon\u010detin. Jedn\u00e1 se o komplexn\u00ed pohyb, p\u0159i kter\u00e9m zapoj\u00edte i st\u0159ed t\u011bla a z\u00e1rove\u0148 otestuje v\u00e1\u0161 balanc a koordina\u010dn\u00ed schopnosti. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4]<\/sup><\/mark><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/01\/DSC00169.jpg\" alt=\"Bulharsk\u00fd split d\u0159ep\" class=\"wp-image-670531\" title=\"Bulharsk\u00fd split d\u0159ep\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/DSC00169.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/DSC00169-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Jak\u00fd je rozd\u00edl mezi klasick\u00fdm a bulharsk\u00fdm d\u0159epem?<strong><\/strong><\/h3>\n\n\n\n<p>Klasick\u00fd neboli zadn\u00ed d\u0159ep od toho bulharsk\u00e9ho pozn\u00e1me na prvn\u00ed pohled podle <strong>pozice nohou.<\/strong> U zadn\u00edho je m\u00e1me vedle sebe p\u0159ibli\u017en\u011b ve vzd\u00e1lenosti na \u0161\u00ed\u0159i ramen, v p\u0159\u00edpad\u011b bulharsk\u00e9ho je jedna v p\u0159edno\u017een\u00ed a druh\u00e1 v zano\u017een\u00ed a vyv\u00fd\u0161en\u00e1. Dal\u0161\u00edm velk\u00fdm rozd\u00edlem je typ zat\u00ed\u017een\u00ed doln\u00edch kon\u010detin. P\u0159i zadn\u00edm d\u0159epu cvi\u010d\u00edme sou\u010dasn\u011b ob\u011b kon\u010detiny, jedn\u00e1 se tak o bilater\u00e1ln\u00ed cvik. Bulharsk\u00fd d\u0159ep n\u00e1m naopak umo\u017e\u0148uje procvi\u010dit ka\u017edou nohu zvl\u00e1\u0161\u0165. Proto se \u0159ad\u00ed mezi <strong>unilater\u00e1ln\u00ed cviky.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Li\u0161\u00ed se v\u0161ak tak\u00e9 m\u00edrou aktivace sval\u016f. U bulharsk\u00fdch d\u0159ep\u016f se d\u00edky v\u011bt\u0161\u00edmu ohybu v ky\u010dl\u00edch <strong>efektivn\u011bji zapojuj\u00ed svaly h\u00fd\u017ed\u00ed<\/strong> a <strong>zadn\u00ed strany stehen (hamstringy).<\/strong> U zadn\u00edch d\u0159ep\u016f zase doch\u00e1z\u00ed k v\u011bt\u0161\u00edmu pokr\u010den\u00ed v koleni, co\u017e se projev\u00ed v\u00fdrazn\u011bj\u0161\u00ed aktivac\u00ed sval\u016f p\u0159edn\u00ed strany stehen (kvadriceps\u016f). V neposledn\u00ed \u0159ad\u011b u bulharsk\u00fdch d\u0159ep\u016f <strong>v\u00edce aktivujeme l\u00fdtka a tak\u00e9 st\u0159ed t\u011bla,<\/strong> proto\u017ee tyto svaly intenzivn\u011b pracuj\u00ed p\u0159i udr\u017eov\u00e1n\u00ed stability tohoto cviku. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2\u20133]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161e o zadn\u00edm d\u0159epu si p\u0159e\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>D\u0159epy: Benefity, spr\u00e1vn\u00e9 proveden\u00ed a nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty na doma i do posilovny.<\/strong><\/a><\/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=\"8344,28338,32659,86089\" ><\/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=\"Proc_cvicit_bulharsky_drep_5_nejvetsich_benefitu\"><\/span>Pro\u010d cvi\u010dit bulharsk\u00fd d\u0159ep? 5 nejv\u011bt\u0161\u00edch benefit\u016f<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Co si budeme pov\u00eddat, tento cvik nepat\u0159\u00ed mezi ty nejp\u0159\u00edjemn\u011bj\u0161\u00ed. Dok\u00e1\u017ee po\u0159\u00e1dn\u011b potr\u00e1pit svaly, kter\u00e9 proklat\u011b p\u00e1l\u00ed ji\u017e po n\u011bkolika opakov\u00e1n\u00edch.Prov\u011b\u0159\u00ed tak nejen s\u00edlu na\u0161ich nohou, ale tak\u00e9 ment\u00e1ln\u00ed odolnost. <strong>V\u0161echny ty benefity pro sportovce i do b\u011b\u017en\u00e9ho \u017eivota, <\/strong>kter\u00e9 p\u0159in\u00e1\u0161\u00ed pravideln\u00e9 za\u0159azov\u00e1n\u00ed bulharsk\u00fdch d\u0159ep\u016f, za tu d\u0159inu ale rozhodn\u011b stoj\u00ed.&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\">1. Pom\u016f\u017ee vypracovat siln\u00e9 nohy a zadek&nbsp;<\/h3>\n\n\n\n<p>P\u0159i cvi\u010den\u00ed bulharsk\u00e9ho d\u0159epu doch\u00e1z\u00ed k vysok\u00e9 m\u00ed\u0159e aktivace sval\u016f h\u00fd\u017ed\u00ed, stehen i l\u00fdtek. Kdy\u017e budete postupn\u011b zvy\u0161ovat n\u00e1ro\u010dnost, a to p\u0159id\u00e1v\u00e1n\u00edm po\u010dtu opakov\u00e1n\u00ed nebo z\u00e1t\u011b\u017ee, dod\u00e1te sval\u016fm dostate\u010dn\u00fd <strong>impuls pro jejich r\u016fst a s\u00edlen\u00ed.<\/strong> Ze siln\u00fdch doln\u00edch kon\u010detin budete profitovat nejen p\u0159i cvi\u010den\u00ed v posilovn\u011b, vzp\u00edr\u00e1n\u00ed nebo na crossfitu.<strong> Pot\u0159ebuj\u00ed je rovn\u011b\u017e b\u011b\u017eci, fotbalist\u00e9, hokejist\u00e9, skokani<\/strong> do d\u00e1lky a dal\u0161\u00ed sportovci.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud chcete do tr\u00e9ninku p\u0159idat i dal\u0161\u00ed \u00fa\u010dinn\u00e9 cviky na doln\u00ed polovinu t\u011bla, najdete je v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>9 nejlep\u0161\u00edch cvik\u016f na zadek a nohy.<\/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\/2025\/01\/iStock-1917188864-1124x749.jpg\" alt=\"V\u00fdhody bulhasrk\u00e9ho d\u0159epu\" class=\"wp-image-670556\" title=\"V\u00fdhody bulhasrk\u00e9ho d\u0159epu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-1917188864-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-1917188864-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-1917188864-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-1917188864-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Vytvaruje sexy h\u00fd\u017ed\u011b<\/h3>\n\n\n\n<p>Krajn\u00ed poloha bulharsk\u00e9ho d\u0159epu umo\u017e\u0148uje<strong> velk\u00e9 prota\u017een\u00ed, a t\u00edm p\u00e1dem intenzivn\u00ed aktivaci h\u00fd\u017e\u010fov\u00fdch sval\u016f. <\/strong>Jedn\u00e1 se tak o efektivn\u00ed cvik na vypracov\u00e1n\u00ed <strong>pevn\u00e9ho a kulat\u00e9ho zadku.<\/strong> Pokud je to jeden z va\u0161ich c\u00edl\u016f a hled\u00e1te zp\u016fsob, jak si tr\u00e9nink zpest\u0159it a posunout sv\u00e9 v\u00fdsledky na novou \u00farove\u0148, nev\u00e1hejte a p\u0159idejte n\u011bkterou z variant bulharsk\u00e9ho d\u0159epu do tr\u00e9ninkov\u00e9ho pl\u00e1nu. Tento cvik je obl\u00edben\u00fd tak\u00e9 v tr\u00e9ninku zam\u011b\u0159en\u00e9m na zv\u011bt\u0161en\u00ed zadku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017en\u00e1 se pt\u00e1te, jak dlouho trv\u00e1 vypracov\u00e1n\u00ed zadku? Odpov\u011b\u010f se odv\u00edj\u00ed od spousty faktor\u016f, jako je v\u00fdchoz\u00ed pozice, genetick\u00e1 predispozice nebo aktu\u00e1ln\u00ed tr\u00e9ninkov\u00fd pl\u00e1n. Jedn\u00e1 se toti\u017e o komplexn\u00ed proces a krom\u011b tr\u00e9ninku je pot\u0159eba upravit tak\u00e9 j\u00eddeln\u00ed\u010dek a vyladit regeneraci. V\u0161e d\u016fle\u017eit\u00e9 najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/tipy-jako-vypracovat-perfektni-zadek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak zpevnit a vytvarovat zadek i nohy.<\/strong><\/a><strong>&nbsp;<\/strong><\/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\/2025\/01\/iStock-1411609344-1124x749.jpg\" alt=\"\u00da\u010dinn\u00fd cvik na kulat\u00fd zadek\" class=\"wp-image-670572\" title=\"\u00da\u010dinn\u00fd cvik na kulat\u00fd zadek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-1411609344-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-1411609344-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-1411609344-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-1411609344-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Pom\u016f\u017ee s korekc\u00ed svalov\u00fdch dysbalanc\u00ed<\/h3>\n\n\n\n<p>Jak u\u017e jsme si \u0159ekli, bulharsk\u00fd d\u0159ep je unilater\u00e1ln\u00ed cvik, tak\u017ee <strong>umo\u017e\u0148uje procvi\u010den\u00ed ka\u017ed\u00e9 nohy zvl\u00e1\u0161\u0165.<\/strong> D\u00edky tomu se nestane, \u017ee jedna noha zab\u00edr\u00e1 p\u0159i cvi\u010den\u00ed v\u00edce ne\u017e druh\u00e1. Pokud z\u00e1rove\u0148 c\u00edt\u00edte, \u017ee m\u00e1te jednu nohu slab\u0161\u00ed, z\u00edsk\u00e1v\u00e1te tak ide\u00e1ln\u00ed p\u0159\u00edle\u017eitost, jak na tom zapracovat. M\u016f\u017eete tak p\u0159edej\u00edt svalov\u00fdm dysbalanc\u00edm, kter\u00e9 jsou ne\u017e\u00e1douc\u00ed nejen z hlediska vzhledu postavy, ale hlavn\u011b z toho funk\u010dn\u00edho. Zvy\u0161uj\u00ed toti\u017e riziko p\u0159et\u00ed\u017een\u00ed nebo zran\u011bn\u00ed jedn\u00e9 kon\u010detiny. Proto by <strong>unilater\u00e1ln\u00ed cviky m\u011bly b\u00fdt sou\u010d\u00e1st\u00ed ka\u017ed\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu.<\/strong>&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\">4. Podpo\u0159\u00ed koordinaci pohybu a stabilitu<\/h3>\n\n\n\n<p>Bulharsk\u00fd d\u0159ep je n\u00e1ro\u010dn\u00fd na koordinaci pohybu a stabilitu. Zapojuj\u00ed se p\u0159i tom hlubok\u00e9 stabiliza\u010dn\u00ed svaly okolo p\u00e1te\u0159e, v\u010detn\u011b st\u0159edu t\u011bla (core). Na jednu nohu to dokonce m\u016f\u017ee b\u00fdt je\u0161t\u011b t\u011b\u017e\u0161\u00ed ne\u017e na druhou. Proto je kl\u00ed\u010dov\u00e9 za\u010d\u00edt u varianty s vlastn\u00ed vahou, cvi\u010dit pomalu a kontrolovan\u011b. Kdy\u017e budete tento cvik za\u0159azovat pravideln\u011b, <strong>postupn\u011b zlep\u0161\u00edte jak koordinaci, tak stabilitu.<\/strong> Pot\u00e9 m\u016f\u017eete zvy\u0161ovat z\u00e1t\u011b\u017e a p\u0159ech\u00e1zet na n\u00e1ro\u010dn\u011bj\u0161\u00ed varianty. Dobr\u00e1 stabilita a koordinace je v\u00fdhodn\u00e1 nejen pro sportovce, ale tak\u00e9 pro ka\u017ed\u00e9ho v b\u011b\u017en\u00e9m \u017eivot\u011b, kdy pom\u00e1h\u00e1 zabra\u0148ovat p\u00e1du a r\u016fzn\u00fdm zran\u011bn\u00edm.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Posilovat a zlep\u0161ovat stabilitu z\u00e1rove\u0148 m\u016f\u017eete tak\u00e9 pomoc\u00ed fit m\u00ed\u010de. Ty nejlep\u0161\u00ed cviky najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/7-cviku-s-fit-micem-na-stabilitu-a-posileni-tela\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>8 efektivn\u00edch cvik\u016f s fit m\u00ed\u010dem pro lep\u0161\u00ed stabilitu a pos\u00edlen\u00ed cel\u00e9ho t\u011bla.<\/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\/2025\/01\/iStock-2159937411-1124x749.jpg\" alt=\"Cvik na lep\u0161\u00ed stabilitu\" class=\"wp-image-670598\" title=\"Cvik na lep\u0161\u00ed stabilitu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-2159937411-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-2159937411-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-2159937411-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-2159937411-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Zat\u011b\u017euje kolena m\u00e9n\u011b ne\u017e zadn\u00ed d\u0159ep<\/h3>\n\n\n\n<p>P\u0159i bulharsk\u00e9m d\u0159epu nedoch\u00e1z\u00ed k tak velk\u00e9mu ohybu v koleni, jako je tomu v p\u0159\u00edpad\u011b zadn\u00edho d\u0159epu. To znamen\u00e1, \u017ee bulharsk\u00fd d\u0159ep m\u016f\u017ee b\u00fdt <strong>vhodn\u011bj\u0161\u00ed variantou pro lidi, kte\u0159\u00ed se nap\u0159\u00edklad kv\u016fli hor\u0161\u00ed mobilit\u011b kolene nedostanou do hlubok\u00e9ho d\u0159epu. <\/strong>Ve studii, kter\u00e1 se v\u011bnovala biomechanice bulharsk\u00e9ho kloubu, dokonce do\u0161li k z\u00e1v\u011bru, \u017ee je tento cvik vhodn\u00fd p\u0159i rehabilitaci kolene. Ned\u00e1 se v\u0161ak \u0159\u00edct, \u017ee je tento cvik ide\u00e1ln\u00ed pro ka\u017ed\u00e9ho, kdo m\u00e1 pot\u00ed\u017ee s koleny. V\u017edy z\u00e1le\u017e\u00ed na konkr\u00e9tn\u00edch probl\u00e9mech a individu\u00e1ln\u00ed toleranci. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[8]<\/sup><\/mark><\/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=\"Ktere_svaly_pri_bulharskem_drepu_zapojujeme\"><\/span>Kter\u00e9 svaly p\u0159i bulharsk\u00e9m d\u0159epu zapojujeme?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bulharsk\u00e9 d\u0159epy pat\u0159\u00ed mezi<strong> komplexn\u00ed cviky, p\u0159i kter\u00fdch zapojujeme svaly t\u00e9m\u011b\u0159 cel\u00e9ho t\u011bla. <\/strong>Jedn\u00e1 se dominantn\u011b o svaly nohou, ale aktivuje se tak\u00e9 <strong>st\u0159ed t\u011bla (core)<\/strong> a <strong>spodn\u00ed \u010d\u00e1st zad. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1, 7]<\/mark><\/sup><\/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>\u010dty\u0159hlav\u00fd sval stehenn\u00ed (kvadriceps)<\/li>\n\n\n\n<li>svaly zadn\u00ed strany stehen (hamstringy)<\/li>\n\n\n\n<li>h\u00fd\u017e\u010fov\u00e9 svaly (gluteus maximus, medius a minimus)<\/li>\n\n\n\n<li>ohyba\u010de ky\u010dl\u00ed (flexory)<\/li>\n\n\n\n<li>trojhlav\u00fd sval l\u00fdtka (triceps surae)<\/li>\n\n\n\n<li>svaly hlubok\u00e9ho stabiliza\u010dn\u00edho syst\u00e9mu p\u00e1te\u0159e (HSS) neboli core (b\u0159i\u0161n\u00ed svaly, vzp\u0159imova\u010de p\u00e1te\u0159e, br\u00e1nice, svaly p\u00e1nevn\u00edho dna)<\/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\/2025\/01\/65272cec-b5ae-423e-a532-2f4c61c28cdd-1124x750.jpg\" alt=\"Jak cvi\u010dit bulharsk\u00fd d\u0159ep?\" class=\"wp-image-670614\" title=\"Jak cvi\u010dit bulharsk\u00fd d\u0159ep?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/65272cec-b5ae-423e-a532-2f4c61c28cdd-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/65272cec-b5ae-423e-a532-2f4c61c28cdd-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/65272cec-b5ae-423e-a532-2f4c61c28cdd-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/65272cec-b5ae-423e-a532-2f4c61c28cdd-2048x1366.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=\"Spravna_technika_bulharskeho_drepu\"><\/span>Spr\u00e1vn\u00e1 technika bulharsk\u00e9ho d\u0159epu<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne\u017e se do bulharsk\u00fdch d\u0159ep\u016f pust\u00edte, <strong>p\u0159ipravte si pot\u0159ebn\u00e9 vybaven\u00ed.<\/strong> V prvn\u00ed \u0159ad\u011b pot\u0159ebujete n\u011bjakou lavici nebo jinou<strong> vyv\u00fd\u0161enou plochu s v\u00fd\u0161kou p\u0159ibli\u017en\u011b 30\u201350 cm (<\/strong>podle va\u0161\u00ed v\u00fd\u0161ky) na podlo\u017een\u00ed zadn\u00ed nohy. Nejl\u00e9pe v\u00e1m poslou\u017e\u00ed <a href=\"https:\/\/gymbeam.cz\/rovna-lavice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rovn\u00e1 lavice<\/a>, <a href=\"https:\/\/gymbeam.cz\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">plyometrick\u00e1 bedna<\/a> (polo\u017een\u00e1 na nejni\u017e\u0161\u00ed stran\u011b), velk\u00e9 a \u0161irok\u00e9 <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010de<\/a> polo\u017een\u00e9 na sob\u011b nebo n\u011bjak\u00fd stup\u00ednek, kter\u00fd najdete v posilovn\u011b. Stejn\u011b tak m\u016f\u017eete pou\u017e\u00edt <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osu<\/a> polo\u017eenou na ni\u017e\u0161\u00edch p\u0159\u00ed\u010dk\u00e1ch <a href=\"https:\/\/gymbeam.cz\/stojan-na-drepy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stojanu<\/a>. Dejte si v\u0161ak na ni <a href=\"https:\/\/gymbeam.cz\/navlek-barbell-pad-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u011bkk\u00fd n\u00e1vlek<\/a> a a\u017e na n\u011bj polo\u017ete n\u00e1rt. V dom\u00e1c\u00edm prost\u0159ed\u00ed vyu\u017eijte nap\u0159\u00edklad gau\u010d, ni\u017e\u0161\u00ed \u017eidli nebo men\u0161\u00ed <a href=\"https:\/\/gymbeam.cz\/fit-mic-fitball-45-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fit m\u00ed\u010d<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud si budete cht\u00edt cvik zt\u00ed\u017eit n\u011bjakou <a href=\"https:\/\/gymbeam.cz\/zateze-na-telo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017e\u00ed<\/a>, nachystejte si tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017eovou vestu<\/a>,<a href=\"https:\/\/gymbeam.cz\/neoprenova-jednorucka-hex-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> jednoru\u010dky<\/a>, <a href=\"https:\/\/gymbeam.cz\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>, <a href=\"https:\/\/gymbeam.cz\/posilovaci-tyc-lifter-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed osu<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/vodni-posilovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbag<\/a>. V p\u0159\u00edpad\u011b, \u017ee se kolenem ve spodn\u00ed f\u00e1zi dot\u00fdk\u00e1te zem\u011b, m\u016f\u017eete si pod n\u011bj d\u00e1t <a href=\"https:\/\/gymbeam.cz\/podlozka-na-cviceni-yoga-mat-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a> pro v\u011bt\u0161\u00ed komfort.&nbsp;<\/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\/2025\/01\/f32c371e-2cd4-4da9-9fb8-d1fe3473dd6f1-1124x750.jpg\" alt=\"Jak na bulharsk\u00fd d\u0159ep?\" class=\"wp-image-670632\" title=\"Jak na bulharsk\u00fd d\u0159ep?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/f32c371e-2cd4-4da9-9fb8-d1fe3473dd6f1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/f32c371e-2cd4-4da9-9fb8-d1fe3473dd6f1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/f32c371e-2cd4-4da9-9fb8-d1fe3473dd6f1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/f32c371e-2cd4-4da9-9fb8-d1fe3473dd6f1-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Jak spr\u00e1vn\u011b cvi\u010dit bulharsk\u00fd d\u0159ep?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Pokud jste u\u017e n\u011bkdy zkou\u0161eli bulharsk\u00fd d\u0159ep, nejsp\u00ed\u0161 zn\u00e1te ten pocit, kdy\u017e hled\u00e1te<strong> spr\u00e1vnou polohu, ve kter\u00e9 je v\u00e1m relativn\u011b pohodln\u011b a z\u00e1rove\u0148 se c\u00edt\u00edte stabiln\u011b.<\/strong> I p\u0159esto, \u017ee existuj\u00ed pravidla pro technicky korektn\u00ed proveden\u00ed tohoto cviku, ka\u017ed\u00fd z n\u00e1s m\u00e1 trochu jinou anatomii, t\u0159eba d\u00e9lku nohou nebo mobilitu v ky\u010dl\u00edch. N\u011bkomu vyhovuje m\u00edt p\u0159edn\u00ed nohu d\u00e1l, dal\u0161\u00edmu zase bl\u00ed\u017e, a tu zadn\u00ed pak v\u00fd\u0161 nebo n\u00ed\u017e. Proto je d\u016fle\u017eit\u00e9 si <strong>i s v\u00fdchoz\u00ed polohou trochu hr\u00e1t a naj\u00edt tu svou ide\u00e1ln\u00ed.<\/strong> D\u00edky tomu z\u00edsk\u00e1te dobr\u00fd z\u00e1klad pro efektivn\u00ed proveden\u00ed bulharsk\u00e9ho d\u0159epu.<\/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. Z\u00e1kladn\u00ed postaven\u00ed<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Jak spr\u00e1vn\u011b um\u00edstit p\u0159edn\u00ed nohu u bulharsk\u00e9ho d\u0159epu?<strong><\/strong><\/h4>\n\n\n\n<p>V p\u0159\u00edpad\u011b bulharsk\u00e9ho d\u0159epu \u0159ada lid\u00ed bojuje s hled\u00e1n\u00edm ide\u00e1ln\u00ed vzd\u00e1lenosti p\u0159edn\u00ed nohy. Ka\u017ed\u00fd z n\u00e1s m\u00e1 toti\u017e jinak dlouh\u00e9 nohy, a tak neexistuje obecn\u00e9 pravidlo, jak daleko od lavice by p\u0159edn\u00ed chodidlo m\u011blo b\u00fdt. P\u0159in\u00e1\u0161\u00edme v\u00e1m v\u0161ak <strong>ultim\u00e1tn\u00ed hack, kter\u00fd u\u0161et\u0159\u00ed spoustu \u010dasu poskakov\u00e1n\u00ed na jedn\u00e9 noze dop\u0159edu a dozadu. <\/strong>Posa\u010fte se na lavici s chodidly na zemi ve vzd\u00e1lenosti va\u0161ich bok\u016f. Jednu nohu propn\u011bte a patu polo\u017ete na zem p\u0159ed sebe. Pak se zvedn\u011bte z lavice, p\u0159eneste v\u00e1hu na cel\u00e9 chodidlo p\u0159edn\u00ed nohy a zadn\u00ed pokr\u010dte a polo\u017ete n\u00e1rtem na lavici. Zkontrolujte si, \u017ee na \u0161\u00ed\u0159ku m\u00e1te chodidla st\u00e1le od sebe ve vzd\u00e1lenosti va\u0161ich bok\u016f. Pot\u00e9 pokra\u010dujte dal\u0161\u00edmi kroky ze z\u00e1kladn\u00edho postaven\u00ed.&nbsp;<\/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>Ruce sepn\u011bte p\u0159ed hrudn\u00edkem, dejte v bok nebo do b\u011b\u017eeck\u00e9ho postaven\u00ed, kdy je jedna pokr\u010den\u00e1 pa\u017ee lehce p\u0159ed t\u011blem a druh\u00e1 za.&nbsp;<\/li>\n\n\n\n<li>Nap\u0159imte se tak, aby hrudn\u00edk sm\u011b\u0159oval vp\u0159ed a z\u00e1da z\u016fstala v p\u0159irozen\u00e9m zak\u0159iven\u00ed.&nbsp;<\/li>\n\n\n\n<li>Ramena st\u00e1hn\u011bte od u\u0161\u00ed, lopatky tiskn\u011bte k sob\u011b a hlavu dr\u017ete v prodlou\u017een\u00ed p\u00e1te\u0159e.&nbsp;<\/li>\n\n\n\n<li>P\u0159eneste v\u00e1hu rovnom\u011brn\u011b na cel\u00e9 chodidlo p\u0159edn\u00ed nohy a aktivujte st\u0159ed t\u011bla.<\/li>\n\n\n\n<li>Zadn\u00ed noha je uvoln\u011bn\u00e1, pom\u00e1h\u00e1 pouze se stabilitou. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6]<\/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\">Bulharsk\u00fd d\u0159ep zac\u00edlen\u00fd na zadek \u010di na stehna&nbsp;<strong><\/strong><\/h4>\n\n\n\n<p>Podle v\u00fdchoz\u00ed pozice p\u0159edn\u00ed nohy rozhodujete o tom, zda budete p\u0159i bulharsk\u00e9m d\u0159epu v\u00edce tr\u00e1pit <strong>svaly zadn\u00edho \u0159et\u011bzce, tedy h\u00fd\u017ed\u011b a zadn\u00ed stehna (hamstringy),<\/strong> nebo<strong> p\u0159edn\u00edho \u0159et\u011bzce \u010dili p\u0159edn\u00ed stehna (kvadricepsy). <\/strong>\u010c\u00edm d\u00e1l bude va\u0161e p\u0159edn\u00ed chodidlo od lavice, t\u00edm v\u00edce zapojujete zadek a hamstringy. Kdy\u017e se naopak postav\u00edte bl\u00ed\u017ee, zac\u00edl\u00edte v\u00edce na kvadricepsy. Z\u00e1rove\u0148 p\u0159i zac\u00edlen\u00ed na zadn\u00ed \u0159et\u011bzec m\u00e1me trup v m\u00edrn\u00e9m p\u0159edklonu.&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\/2025\/01\/iStock-1360582556-1124x749.jpg\" alt=\"Bulharsk\u00fd d\u0159ep pro pokro\u010dil\u00e9\" class=\"wp-image-670648\" title=\"Bulharsk\u00fd d\u0159ep pro pokro\u010dil\u00e9\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-1360582556-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-1360582556-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-1360582556-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-1360582556-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Proveden\u00ed<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S n\u00e1dechem pokr\u010dte koleno p\u0159edn\u00ed nohy a ud\u011blejte v\u00fdpad na m\u00edst\u011b (boky klesnou dol\u016f).<\/li>\n\n\n\n<li>Koleno p\u0159edn\u00ed nohy z\u016fst\u00e1v\u00e1 po celou dobu zhruba ve stejn\u00e9 pozici. M\u016f\u017ee lehce sm\u011b\u0159ovat do strany, dejte v\u0161ak pozor, aby se nevt\u00e1\u010delo dovnit\u0159 nebo neh\u00fdbalo ze strany na stranu.&nbsp;<\/li>\n\n\n\n<li>Ve spodn\u00ed poloze se m\u016f\u017eete kolenem zadn\u00ed nohy lehce dotknout podlo\u017eky.&nbsp;<\/li>\n\n\n\n<li>Sna\u017ete se dos\u00e1hnout maxim\u00e1ln\u00edho rozsahu pohybu.&nbsp;<\/li>\n\n\n\n<li>V krajn\u00ed spodn\u00ed pozici m\u016f\u017eete 1\u20132 sekundy setrvat.<\/li>\n\n\n\n<li>Pak pomoc\u00ed aktivace sval\u016f stehen a h\u00fd\u017ed\u00ed se s v\u00fddechem narovnejte a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li>Po odcvi\u010den\u00ed jedn\u00e9 s\u00e9rie vym\u011b\u0148te nohy a stejn\u00fd cvik prove\u010fte na druhou stranu.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Pohyb m\u011bjte celou dobu pod kontrolou. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[7]<\/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<h3 class=\"wp-block-heading\">3. Nej\u010dast\u011bj\u0161\u00ed chyby<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nadm\u011brn\u00fd p\u0159edklon nebo z\u00e1klon.&nbsp;<\/li>\n\n\n\n<li>Kulacen\u00ed zad spojen\u00e9 s posunut\u00edm ramen dop\u0159edu (protrakce) a propadnut\u00edm hrudn\u00edku.&nbsp;<\/li>\n\n\n\n<li>Nerovnom\u011brn\u011b rozlo\u017een\u00e1 v\u00e1ha na chodidlu p\u0159edn\u00ed nohy, odlepov\u00e1n\u00ed prst\u016f nebo paty z podlo\u017eky.&nbsp;<\/li>\n\n\n\n<li>Koleno sm\u011b\u0159uje dovnit\u0159.&nbsp;<\/li>\n\n\n\n<li>Nedostate\u010dn\u011b \u0161irok\u00e9 postaven\u00ed. Chodidlo zadn\u00ed nohy je hned za chodidlem p\u0159edn\u00ed nohy.&nbsp;<\/li>\n\n\n\n<li>Mal\u00fd rozsah pohybu.<\/li>\n\n\n\n<li>Nedostate\u010dn\u00e1 aktivace st\u0159edu t\u011bla.<\/li>\n\n\n\n<li>Nekontrolovan\u00fd pohyb.<\/li>\n\n\n\n<li>U variant se z\u00e1t\u011b\u017e\u00ed to m\u016f\u017ee b\u00fdt i \u0161patn\u011b zvolen\u00e1 z\u00e1t\u011b\u017e. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[5]&nbsp;<\/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\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=\"Bulharsky_drep_v_treninkovem_planu\"><\/span>Bulharsk\u00fd d\u0159ep v tr\u00e9ninkov\u00e9m pl\u00e1nu<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bulharsk\u00fd d\u0159ep je <strong>komplexn\u00ed cvik, kter\u00fd zat\u011b\u017euje nejen doln\u00ed \u010d\u00e1st t\u011bla, ale tak\u00e9 st\u0159ed t\u011bla a stabiliza\u010dn\u00ed svaly. <\/strong>Proto je d\u016fle\u017eit\u00e9 promyslet, jak \u010dasto ho do tr\u00e9ninku za\u0159azovat. Ned\u00e1v\u00e1 smysl ho cvi\u010dit ka\u017ed\u00fd den, proto\u017ee tak hroz\u00ed riziko p\u0159et\u00ed\u017een\u00ed zm\u00edn\u011bn\u00fdch svalov\u00fdch parti\u00ed. Pokud ho ale p\u0159id\u00e1te do tr\u00e9ninku jednou za \u010das, kdy\u017e si zrovna na bulharsk\u00fd d\u0159ep vzpomenete, nevyu\u017eijete potenci\u00e1l tohoto cviku na maximum. Proto je d\u016fle\u017eit\u00e9 zamyslet se nad aktu\u00e1ln\u00edm <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tr\u00e9ninkov\u00fdm pl\u00e1nem<\/a> a bulharsk\u00fd d\u0159ep do n\u011bj vhodn\u011b zakomponovat.&nbsp;<\/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>Jako sou\u010d\u00e1st tr\u00e9ninku h\u00fd\u017ed\u00ed a nohou ide\u00e1ln\u011b<strong> 1\u20132kr\u00e1t t\u00fddn\u011b.<\/strong><\/li>\n\n\n\n<li><strong>Po\u010det s\u00e9ri\u00ed je 3\u20136<\/strong> podle velikosti z\u00e1t\u011b\u017ee a dal\u0161\u00edch cvik\u016f v tr\u00e9ninku.&nbsp;<\/li>\n\n\n\n<li>Mezi s\u00e9riemi za\u0159azujte <strong>30\u201390sekundovou pauzu.&nbsp;<\/strong><\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b, \u017ee je va\u0161\u00edm c\u00edlem zv\u00fd\u0161en\u00ed s\u00edly a cvi\u010d\u00edte s vahami lehce pod \u00farovn\u00ed va\u0161\u00ed maxim\u00e1lky (80\u201395 %), pauzu si prodlu\u017ete a\u017e na 4 minuty.&nbsp;<\/li>\n\n\n\n<li>Po\u010det opakov\u00e1n\u00ed u z\u00e1kladn\u00ed varianty <strong>bez z\u00e1t\u011b\u017ee je 8\u201320.<\/strong><\/li>\n\n\n\n<li>Varianty <strong>se z\u00e1t\u011b\u017e\u00ed prov\u00e1d\u011bjte v 8\u201312 opakov\u00e1n\u00edch.<\/strong><\/li>\n\n\n\n<li>U tr\u00e9ninku s vysok\u00fdmi vahami zam\u011b\u0159en\u00e9ho na rozvoj s\u00edly sta\u010d\u00ed 2\u20136 opakov\u00e1n\u00ed.&nbsp;<\/li>\n\n\n\n<li>V komplexn\u00edm tr\u00e9ninku doln\u00ed poloviny t\u011bla ho m\u016f\u017eete zkombinovat nap\u0159\u00edklad s <a href=\"https:\/\/gymbeam.cz\/blog\/hip-thrust-nejlepsi-cvik-pro-dokonale-pozadi\/#6_efektivnich_variant_hip_thrustu\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hip thrusterem<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/mrtvy-tah-jake-chyby-pri-nem-nejcasteji-delame-a-jak-se-jim-vyvarovat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mrtv\u00fdm tahem<\/a> a zakop\u00e1v\u00e1n\u00edm na kladce.<\/li>\n<\/ul>\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\u00edce o tom, kolik opakov\u00e1n\u00ed cvi\u010dit podle va\u0161eho c\u00edle, se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kolik opakov\u00e1n\u00ed je nejlep\u0161\u00ed cvi\u010dit, kdy\u017e chcete zhubnout, nebo nabrat svaly.<\/strong><\/a><\/li>\n\n\n\n<li>Pokud si chcete vytvo\u0159it vlastn\u00ed cvi\u010debn\u00ed pl\u00e1n, pom\u016f\u017ee v\u00e1m s t\u00edm podrobn\u00fd n\u00e1vod z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n do posilovny?<\/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<h3 class=\"wp-block-heading\">Jak na bulharsk\u00fd d\u0159ep pro pokro\u010dil\u00e9?<strong><\/strong><\/h3>\n\n\n\n<p>Ka\u017ed\u00e9mu, kdo s bulharsk\u00fdmi d\u0159epy za\u010d\u00edn\u00e1, doporu\u010dujeme <strong>nejprve za\u0159adit variantu s vlastn\u00ed vahou.<\/strong> Pot\u00e9, co si vychyt\u00e1te spr\u00e1vnou techniku a zvl\u00e1dnete i 15 opakov\u00e1n\u00ed bez velk\u00e9 svalov\u00e9 \u00fanavy, m\u016f\u017eete p\u0159ej\u00edt na n\u00e1ro\u010dn\u011bj\u0161\u00ed varianty.&nbsp;<\/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>Vyzkou\u0161ejte <strong>variantu s v\u00fdskokem.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>P\u0159idejte z\u00e1va\u017e\u00ed <\/strong>v podob\u011b <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-15-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017eov\u00e9 vesty<\/a>, jednoru\u010dek, kettlebellu, <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-150-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osy<\/a> a dal\u0161\u00edch <a href=\"https:\/\/gymbeam.cz\/domaci-trenink\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pom\u016fcek<\/a>, kter\u00e9 m\u00e1me rovn\u011b\u017e uveden\u00e9 u variant n\u00ed\u017ee.&nbsp;<\/li>\n\n\n\n<li><strong>Za\u0159a\u010fte supers\u00e9rie,<\/strong> v r\u00e1mci kter\u00fdch odcvi\u010d\u00edte nap\u0159\u00edklad 8 opakov\u00e1n\u00ed se z\u00e1t\u011b\u017e\u00ed, tu shod\u00edte a hned nav\u00e1\u017eete dal\u0161\u00edmi op\u00e1\u010dky s vlastn\u00ed vahou.&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\/2025\/01\/iStock-2059338738-1124x749.jpg\" alt=\"Bulharsk\u00fd d\u0159ep v tr\u00e9ninku\" class=\"wp-image-670679\" title=\"Bulharsk\u00fd d\u0159ep v tr\u00e9ninku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-2059338738-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-2059338738-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-2059338738-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/iStock-2059338738-2048x1365.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_efektivnich_variant_bulharskeho_drepu\"><\/span>6 efektivn\u00edch variant bulharsk\u00e9ho d\u0159epu<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne\u017e se pust\u00edte do samotn\u00e9ho cviku, <strong>za\u0159a\u010fte rozcvi\u010dku. <\/strong>M\u016f\u017eete nap\u0159\u00edklad sk\u00e1kat 2\u20133 minuty pan\u00e1ky (Jumping Jacks), p\u0159es <a href=\"https:\/\/gymbeam.cz\/svihadlo-metal-jumping-rope-silver-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo<\/a> nebo b\u011bhejte na m\u00edst\u011b. Pokud m\u00e1te k dispozici n\u011bjak\u00fd kardio stroj (rotoped, b\u011b\u017eeck\u00fd p\u00e1s nebo <a href=\"https:\/\/gymbeam.cz\/veslovaci-trenazer-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veslovac\u00ed trena\u017e\u00e9r<\/a>), klidn\u011b si dejte rozcvi\u010dku na n\u011bm. Pak se p\u0159esu\u0148te na <a href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cvi\u010debn\u00ed podlo\u017eku<\/a>. Nejprve prokru\u017ete klouby cel\u00e9ho t\u011bla, pot\u00e9 se v\u00edce <strong>v\u011bnujte mobilit\u011b ky\u010dl\u00ed, kolen a kotn\u00edk\u016f, <\/strong>kter\u00e9 budete p\u0159i bulharsk\u00fdch d\u0159epech nejv\u00edc pot\u0159ebovat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aktivovat svaly h\u00fd\u017ed\u00ed a nohou v\u00e1m pomohou tak\u00e9 cviky na zadek s <a href=\"https:\/\/gymbeam.cz\/posilnovaci-gumy-a-expandery\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gumou<\/a>. Najdete je nap\u0159\u00edklad v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/33-cviku-s-posilovaci-gumou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>30 cvik\u016f s posilovac\u00ed gumou na cel\u00e9 t\u011blo.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u00ed\u017ee najdete varianty <strong>bulharsk\u00e9ho d\u0159epu s vlastn\u00ed vahou,<\/strong> kter\u00e9 zvl\u00e1dnete i doma nebo na workoutov\u00e9m h\u0159i\u0161ti. Zacvi\u010dit si ho m\u016f\u017eete tak\u00e9 s r\u016fzn\u00fdmi pom\u016fckami z va\u0161\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/vybaveni-domaci-posilovny-ktere-pomucky-a-prislusenstvi-nesmi-chybet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dom\u00e1c\u00ed posilovny<\/a> nebo obl\u00edben\u00e9ho fitka.&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\">1. Bulharsk\u00fd d\u0159ep s vlastn\u00ed vahou (Bulgarian Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se p\u0159ed \u017eidli, <a href=\"https:\/\/gymbeam.cz\/nastavitelna-lavice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lavici<\/a> nebo bednu s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Jednu nohu polo\u017ete n\u00e1rtem na bednu \u010di lavici, kterou m\u00e1te za sebou, a ruce dejte v bok nebo je m\u00edrn\u011b pokr\u010dte v loktech a dr\u017ete v b\u011b\u017eeck\u00e9m postaven\u00ed. Z\u00e1da jsou v p\u0159irozen\u00e9m zak\u0159iven\u00ed, lopatky tiskn\u011bte k sob\u011b, ramena st\u00e1hn\u011bte dol\u016f a hlavu dr\u017ete v prodlou\u017een\u00ed p\u00e1te\u0159e.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem pokr\u010dte koleno p\u0159edn\u00ed nohy a ud\u011blejte v\u00fdpad na m\u00edst\u011b. Ve spodn\u00ed poloze se m\u016f\u017eete kolenem zadn\u00ed nohy lehce dotknout podlo\u017eky. Pot\u00e9 se s v\u00fddechem narovnejte a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Po odcvi\u010den\u00ed jedn\u00e9 s\u00e9rie vym\u011b\u0148te nohy a stejn\u00fd cvik prove\u010fte na druhou stranu.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.&nbsp;<\/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\/2025\/01\/s-vlastni-vahou.gif\" alt=\"Bulharsk\u00fd d\u0159ep s vlastn\u00ed vahou\" class=\"wp-image-670786\" title=\"Bulharsk\u00fd d\u0159ep s vlastn\u00ed vahou\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Bulharsk\u00fd d\u0159ep s v\u00fdskokem (Jumping Bulgarian Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se p\u0159ed \u017eidli, lavici nebo bednu s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Jednu nohu polo\u017ete n\u00e1rtem na bednu \u010di lavici, kterou m\u00e1te za sebou, a ruce dejte v bok nebo je m\u00edrn\u011b pokr\u010dte v loktech a dr\u017ete v b\u011b\u017eeck\u00e9m postaven\u00ed. Z\u00e1da jsou v p\u0159irozen\u00e9m zak\u0159iven\u00ed, lopatky tiskn\u011bte k sob\u011b, ramena st\u00e1hn\u011bte dol\u016f a hlavu dr\u017ete v prodlou\u017een\u00ed p\u00e1te\u0159e.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem pokr\u010dte koleno p\u0159edn\u00ed nohy a ud\u011blejte v\u00fdpad na m\u00edst\u011b. Ve spodn\u00ed poloze se m\u016f\u017eete kolenem zadn\u00ed nohy lehce dotknout podlo\u017eky. Pot\u00e9 aktivujte svaly h\u00fd\u017ed\u00ed i stehen a s v\u00fddechem ud\u011blejte v\u00fdskok. Ten nemus\u00ed b\u00fdt moc vysok\u00fd, sta\u010d\u00ed, kdy\u017e se v\u00e1m na p\u00e1r sekund odlep\u00ed chodidlo od podlo\u017eky. Pot\u00e9 hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Po odcvi\u010den\u00ed jedn\u00e9 s\u00e9rie vym\u011b\u0148te nohy a stejn\u00fd cvik prove\u010fte na druhou stranu.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu.&nbsp;<\/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\/2025\/01\/2.-s-vyskokem.gif\" alt=\"Bulharsk\u00fd d\u0159ep s v\u00fdskokem\" class=\"wp-image-670706\" title=\"Bulharsk\u00fd d\u0159ep s v\u00fdskokem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Bulharsk\u00fd d\u0159ep s kettlebellem (Kettlebell Bulgarian Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se p\u0159ed \u017eidli, lavici nebo bednu s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Jednu nohu polo\u017ete n\u00e1rtem na bednu \u010di lavici, kterou m\u00e1te za sebou. Do ruky na stran\u011b vykro\u010den\u00e9 nohy chy\u0165te <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a> a dr\u017ete ho vedle bo\u010dn\u00ed strany stehna. Druhou ruku dejte v bok nebo ji pokr\u010dte a dr\u017ete pod\u00e9l t\u011bla. Z\u00e1da jsou v p\u0159irozen\u00e9m zak\u0159iven\u00ed, lopatky tiskn\u011bte k sob\u011b, ramena st\u00e1hn\u011bte dol\u016f a hlavu dr\u017ete v prodlou\u017een\u00ed p\u00e1te\u0159e.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem pokr\u010dte koleno p\u0159edn\u00ed nohy a ud\u011blejte v\u00fdpad na m\u00edst\u011b. Ve spodn\u00ed poloze se m\u016f\u017eete kolenem zadn\u00ed nohy lehce dotknout podlo\u017eky. Pot\u00e9 se s v\u00fddechem narovnejte a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Kettlebell dr\u017ete po celou dobu cviku ve stejn\u00e9 poloze. Po odcvi\u010den\u00ed jedn\u00e9 s\u00e9rie vym\u011b\u0148te nohy, kettlebell chy\u0165te do druh\u00e9 ruky a stejn\u00fd cvik prove\u010fte na druhou stranu.&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, zvednut\u00e1 ramena.<\/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\/2025\/01\/3.-s-kettlebellem.gif\" alt=\"Bulharsk\u00fd d\u0159ep s kettlebellem\" class=\"wp-image-670722\" title=\"Bulharsk\u00fd d\u0159ep s kettlebellem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Bulharsk\u00fd d\u0159ep s jednoru\u010dkami (Dumbbell Bulgarian Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se p\u0159ed \u017eidli, lavici nebo bednu s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Jednu nohu polo\u017ete n\u00e1rtem na bednu \u010di lavici, kterou m\u00e1te za sebou. Do ka\u017ed\u00e9 ruky vezm\u011bte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dku<\/a> a dr\u017ete ji pod\u00e9l bo\u010dn\u00ed strany stehna. Z\u00e1da jsou v p\u0159irozen\u00e9m zak\u0159iven\u00ed, lopatky tiskn\u011bte k sob\u011b, ramena st\u00e1hn\u011bte dol\u016f a hlavu dr\u017ete v prodlou\u017een\u00ed p\u00e1te\u0159e.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem pokr\u010dte koleno p\u0159edn\u00ed nohy a ud\u011blejte v\u00fdpad na m\u00edst\u011b. Ve spodn\u00ed poloze se m\u016f\u017eete kolenem zadn\u00ed nohy lehce dotknout podlo\u017eky. Pot\u00e9 se s v\u00fddechem narovnejte a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Jednoru\u010dky dr\u017ete po celou dobu cviku ve stejn\u00e9 poloze. Po odcvi\u010den\u00ed jedn\u00e9 s\u00e9rie vym\u011b\u0148te nohy a stejn\u00fd cvik prove\u010fte na druhou stranu.&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, zvednut\u00e1 ramena.&nbsp;<\/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\/2025\/01\/5.-s-jednoruckama-1.gif\" alt=\"Bulharsk\u00fd d\u0159ep s jednoru\u010dkami\" class=\"wp-image-670807\" title=\"Bulharsk\u00fd d\u0159ep s jednoru\u010dkami\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Bulharsk\u00fd d\u0159ep s osou (Barbell Bulgarian Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Polo\u017ete si <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-eternal-power-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osu<\/a> (s <a href=\"https:\/\/gymbeam.cz\/kotouc-competition-bumper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010di<\/a>) za krk a chy\u0165te ji ob\u011bma rukama vedle ramen. Postavte se p\u0159ed \u017eidli, lavici nebo bednu s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Jednu nohu polo\u017ete n\u00e1rtem na bednu \u010di lavici, kterou m\u00e1te za sebou. Z\u00e1da jsou v p\u0159irozen\u00e9m zak\u0159iven\u00ed, lopatky tiskn\u011bte k sob\u011b, ramena st\u00e1hn\u011bte dol\u016f a hlavu dr\u017ete v prodlou\u017een\u00ed p\u00e1te\u0159e.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem pokr\u010dte koleno p\u0159edn\u00ed nohy a ud\u011blejte v\u00fdpad na m\u00edst\u011b. Ve spodn\u00ed poloze se m\u016f\u017eete kolenem zadn\u00ed nohy lehce dotknout podlo\u017eky. Pot\u00e9 se s v\u00fddechem narovnejte a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Po odcvi\u010den\u00ed jedn\u00e9 s\u00e9rie vym\u011b\u0148te nohy.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, zvednut\u00e1 ramena.&nbsp;<\/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\/2025\/01\/4.-s-osou.gif\" alt=\"Bulharsk\u00fd d\u0159ep s osou\" class=\"wp-image-670738\" title=\"Bulharsk\u00fd d\u0159ep s osou\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Bulharsk\u00fd d\u0159ep s powerbagem (Powerbag Bulgarian Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Polo\u017ete si <a href=\"https:\/\/gymbeam.cz\/posilovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbag<\/a> za krk a chy\u0165te ho za poutka. Postavte se p\u0159ed \u017eidli, lavici nebo bednu s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Jednu nohu polo\u017ete n\u00e1rtem na bednu \u010di lavici, kterou m\u00e1te za sebou. Z\u00e1da jsou v p\u0159irozen\u00e9m zak\u0159iven\u00ed, lopatky tiskn\u011bte k sob\u011b, ramena st\u00e1hn\u011bte dol\u016f a hlavu dr\u017ete v prodlou\u017een\u00ed p\u00e1te\u0159e.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem pokr\u010dte koleno p\u0159edn\u00ed nohy a ud\u011blejte v\u00fdpad na m\u00edst\u011b. Ve spodn\u00ed poloze se m\u016f\u017eete kolenem zadn\u00ed nohy lehce dotknout podlo\u017eky. Pot\u00e9 se s v\u00fddechem narovnejte a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Po odcvi\u010den\u00ed jedn\u00e9 s\u00e9rie vym\u011b\u0148te nohy.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.&nbsp;<\/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\/2025\/01\/6.-s-powerbagem.gif\" alt=\"Bulharsk\u00fd d\u0159ep s powerbagem\" class=\"wp-image-670770\" title=\"Bulharsk\u00fd d\u0159ep s powerbagem\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dal\"><\/span>Kam d\u00e1l?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tr\u00e9nink doln\u00ed poloviny t\u011bla zvl\u00e1dnete i doma, inspiraci na cviky najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/cviky-na-zadek-nohy-v-pohodli-domova\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Dom\u00e1c\u00ed tr\u00e9nink na nohy a zadek: 14 efektivn\u00edch cvik\u016f s vlastn\u00ed vahou.<\/strong><\/a><\/li>\n\n\n\n<li>Vypracovat kulat\u00fd zadek v\u00e1m pom\u016f\u017ee tak\u00e9 glute bridge. Jak na tento cvik, se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/toto-se-s-vami-stane-pokud-budete-pravidelne-delat-mustek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Glute bridge: 10 variant m\u016fstku pro pevn\u011bj\u0161\u00ed a kulat\u011bj\u0161\u00ed zadek.<\/strong><\/a><\/li>\n\n\n\n<li>Pokud se chcete zam\u011b\u0159it v\u00edce na posilov\u00e1n\u00ed stehen a l\u00fdtek, pomohou v\u00e1m s t\u00edm cviky z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-nohou-stehna-hamstringy-a-lytka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>9 nejlep\u0161\u00edch cvik\u016f na stehna a l\u00fdtka.<\/strong><\/a><\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b, \u017ee chcete zapracovat na zadn\u00edch stehenn\u00edch svalech, nem\u011bl by v\u00e1m uniknout \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>8 nejlep\u0161\u00edch cvik\u016f na hamstringy.<\/strong><\/a><\/li>\n\n\n\n<li>Nem\u016f\u017eeme vynechat ani v\u00fdpady, kter\u00e9 najdete zase v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-delat-drepy-a-vypady-spravne\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak cvi\u010dit d\u0159epy a v\u00fdpady? Spr\u00e1vn\u00e1 technika a 15 nejlep\u0161\u00edch variant.<\/strong><\/a><\/li>\n\n\n\n<li>Do tr\u00e9ninku h\u00fd\u017ed\u00ed a stehen se hod\u00ed tak\u00e9 hip thrust. O n\u011bm se v\u0161e pot\u0159ebn\u00e9 dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/hip-thrust-nejlepsi-cvik-pro-dokonale-pozadi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak spr\u00e1vn\u011b cvi\u010dit hip thrust pro dokonal\u00fd zadek? 6 nejlep\u0161\u00edch variant.<\/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_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bulharsk\u00e9mu d\u0159epu se \u0159ada lid\u00ed vyh\u00fdb\u00e1 jako \u010dert k\u0159\u00ed\u017ei. Dok\u00e1\u017ee toti\u017e po\u0159\u00e1dn\u011b potr\u00e1pit svaly doln\u00edch kon\u010detin a tak\u00e9 v\u016fli pokra\u010dovat. Ale je tak \u00fa\u010dinn\u00fd, \u017ee mu v\u0161echno odpou\u0161t\u00edme a p\u00ed\u0161eme do tr\u00e9ninkov\u00e9ho pl\u00e1nu na dal\u0161\u00ed obdob\u00ed. Pom\u016f\u017ee <strong>pos\u00edlit, zpevnit, zakulatit a vytvarovat svaly h\u00fd\u017ed\u00ed.<\/strong> Stejn\u011b tak <strong>vypracovat stehna i l\u00fdtka. <\/strong>Krom\u011b toho pom\u016f\u017ee<strong> zlep\u0161it schopnost koordinace t\u011bla a udr\u017een\u00ed stability,<\/strong> co\u017e se hod\u00ed ve sportu i b\u011b\u017en\u00e9m \u017eivot\u011b.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kterou z 6 variant si vyberete? <\/strong>Za\u010dnete s vlastn\u00ed vahou, nebo jste pokro\u010dilej\u0161\u00ed a troufnete si na bulharsk\u00e9 d\u0159epy se z\u00e1t\u011b\u017e\u00ed? V ka\u017ed\u00e9m p\u0159\u00edpad\u011b si v\u017edy hl\u00eddejte spr\u00e1vnou techniku cviku, kter\u00e1 je nejv\u011bt\u0161\u00ed z\u00e1rukou kvalitn\u00edch v\u00fdsledk\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Byl pro v\u00e1s tento \u010dl\u00e1nek p\u0159\u00ednosn\u00fd? Pokud ano, sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli a pod\u011blte se s nimi o tipy na varianty bulharsk\u00e9ho d\u0159epu.<\/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\/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\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\tWeight Bars, Barbells &amp; Dumbbells\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>Bulharsk\u00fd d\u0159ep je jeden z nejlep\u0161\u00edch cvik\u016f na zadek a stehna. Jak ho cvi\u010dit spr\u00e1vn\u011b s vlastn\u00ed vahou, jednoru\u010dkou a dal\u0161\u00edmi pom\u016fckami, aby p\u0159in\u00e1\u0161el v\u00fdsledky? <\/p>\n","protected":false},"author":129,"featured_media":670488,"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":[29],"tags":[6417,6429,7101,7257],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-670485","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviky-na-nohy-cs","9":"tag-cviky-na-zadek","10":"tag-pomucky-na-cviceni","11":"tag-silovy-trenink","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bulharsk\u00fd d\u0159ep: 6 nej\u00fa\u010dinn\u011bj\u0161\u00edch variant na vypracovan\u00e9 nohy a kulat\u00e9 h\u00fd\u017ed\u011b - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Bulharsk\u00fd d\u0159ep je \u00fa\u010dinn\u00fd cvik na pevn\u00fd, siln\u00fd a kulat\u00fd zadek pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9. 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