{"id":671046,"date":"2025-01-20T09:54:16","date_gmt":"2025-01-20T08:54:16","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=671046"},"modified":"2025-01-24T10:00:01","modified_gmt":"2025-01-24T09:00:01","slug":"7-dovodov-preco-robit-bulharske-drepy","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/7-dovodov-preco-robit-bulharske-drepy\/","title":{"rendered":"Bulharsk\u00fd drep: 6 naj\u00fa\u010dinnej\u0161\u00edch variantov na vypracovan\u00e9 nohy a okr\u00fahly zadok"},"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\/7-dovodov-preco-robit-bulharske-drepy\/#Co_je_bulharsky_drep\" title=\"\u010co je bulharsk\u00fd drep?\">\u010co je bulharsk\u00fd drep?<\/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\/7-dovodov-preco-robit-bulharske-drepy\/#Preco_cvicit_bulharsky_drep_5_najvacsich_benefitov\" title=\"Pre\u010do cvi\u010di\u0165 bulharsk\u00fd drep? 5 najv\u00e4\u010d\u0161\u00edch benefitov\">Pre\u010do cvi\u010di\u0165 bulharsk\u00fd drep? 5 najv\u00e4\u010d\u0161\u00edch benefitov<\/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\/7-dovodov-preco-robit-bulharske-drepy\/#Ktore_svaly_pri_bulharskom_drepe_zapajame\" title=\"Ktor\u00e9 svaly pri bulharskom drepe zap\u00e1jame?\">Ktor\u00e9 svaly pri bulharskom drepe zap\u00e1jame?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/7-dovodov-preco-robit-bulharske-drepy\/#Spravna_technika_bulharskeho_drepu\" title=\"Spr\u00e1vna technika bulharsk\u00e9ho drepu\">Spr\u00e1vna technika bulharsk\u00e9ho drepu<\/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\/7-dovodov-preco-robit-bulharske-drepy\/#Bulharsky_drep_v_treningovom_plane\" title=\"Bulharsk\u00fd drep v tr\u00e9ningovom pl\u00e1ne\">Bulharsk\u00fd drep v tr\u00e9ningovom pl\u00e1ne<\/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\/7-dovodov-preco-robit-bulharske-drepy\/#6_efektivnych_variantov_bulharskeho_drepu\" title=\"6 efekt\u00edvnych variantov bulharsk\u00e9ho drepu\">6 efekt\u00edvnych variantov bulharsk\u00e9ho drepu<\/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\/7-dovodov-preco-robit-bulharske-drepy\/#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-8\" href=\"https:\/\/gymbeam.sk\/blog\/7-dovodov-preco-robit-bulharske-drepy\/#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>Keby ste urobili men\u0161\u00ed prieskum medzi n\u00e1v\u0161tevn\u00edkmi posil\u0148ovne a sp\u00fdtali sa ich, ktor\u00fd cvik na nohy miluj\u00fa a z\u00e1rove\u0148 nen\u00e1vidia, stav\u00edm sa, \u017ee bulharsk\u00fd drep by zaznieval \u010dasto. Niektor\u00ed by mo\u017eno t\u00fa pozit\u00edvnu \u010das\u0165 rovno vynechali a hovorili len o \u010distej nen\u00e1visti. Napriek tomu si tento cvik na\u0161iel miesto v tr\u00e9ningovom pl\u00e1ne takmer ka\u017ed\u00e9ho. Pre\u010do? Jednoducho preto, \u017ee prin\u00e1\u0161a v\u00fdsledky. \u010ci u\u017e ide o <strong>budovanie sily, svalovej hmoty alebo tvarovanie zadku, na toto v\u0161etko je bulharsk\u00fd drep majster.<\/strong> Za to mu odp\u00fa\u0161\u0165ame aj ten fakt, \u017ee ku koncu s\u00e9rie uzatv\u00e1rame v hlave zmluvy s diablom, aby sme ten tr\u00e9ning v\u00f4bec zvl\u00e1dli dokon\u010di\u0165. No \u00e1no, ale ako ho cvi\u010di\u0165 a zaradi\u0165 do tr\u00e9ningu, aby sme z neho vy\u0165a\u017eili \u010do najviac?<\/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_bulharsky_drep\"><\/span>\u010co je bulharsk\u00fd drep?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bulharsk\u00fd drep je <strong>variant drepu,<\/strong> pri ktorom m\u00e1te <strong>v\u00e1hu na jednej nohe a druh\u00fa polo\u017een\u00fa na lavici alebo inej vyv\u00fd\u0161enej ploche za sebou.<\/strong> Samotn\u00fd pohyb potom pripom\u00edna klasick\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/ako-robit-drepy-a-vypady\/\">v\u00fdpady<\/a>. Preto sa m\u00f4\u017eete stretn\u00fa\u0165 aj s ozna\u010den\u00edm bulharsk\u00fd split drep, pri\u010dom slovo split ozna\u010duje postavenie n\u00f4h, kedy je jedna vpredu (vo v\u00fdpade) a druh\u00e1 vzadu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento drep sa vol\u00e1 bulharsk\u00fd v\u010faka svojmu vyn\u00e1lezcovi. Svetu ho predstavil b\u00fdval\u00fd tr\u00e9ner bulharsk\u00e9ho n\u00e1rodn\u00e9ho vzpiera\u010dsk\u00e9ho t\u00edmu <strong>Angel Spassov,<\/strong> ktor\u00fd tento typ drepu d\u00e1val do cvi\u010debn\u00e9ho pl\u00e1nu s cie\u013eom zlep\u0161enia sily, stability a pohyblivosti doln\u00fdch kon\u010dat\u00edn. Ide o komplexn\u00fd pohyb, pri ktorom zapoj\u00edte aj stred tela a z\u00e1rove\u0148 otestuje v\u00e1\u0161 balans a koordina\u010dn\u00e9 schopnosti. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/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 drep\" class=\"wp-image-670531\" title=\"Bulharsk\u00fd split drep\" 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\">Ak\u00fd je rozdiel medzi klasick\u00fdm a bulharsk\u00fdm drepom?<\/h3>\n\n\n\n<p>Klasick\u00fd \u010di\u017ee zadn\u00fd drep od toho bulharsk\u00e9ho spozn\u00e1me na prv\u00fd poh\u013ead pod\u013ea <strong>poz\u00edcie n\u00f4h.<\/strong> Pri zadnom drepe ich m\u00e1me ved\u013ea seba pribli\u017ene vo vzdialenosti na \u0161\u00edrku ramien, v pr\u00edpade bulharsk\u00e9ho je jedna noha v predno\u017een\u00ed a druh\u00e1 v zano\u017een\u00ed a vyv\u00fd\u0161en\u00e1. \u010eal\u0161\u00edm ve\u013ek\u00fdm rozdielom je typ za\u0165a\u017eenia doln\u00fdch kon\u010dat\u00edn. Pri zadnom drepe cvi\u010d\u00edme s\u00fa\u010dasne obe kon\u010datiny, ide tak o bilater\u00e1lny cvik. Bulharsk\u00fd drep n\u00e1m naopak umo\u017e\u0148uje precvi\u010di\u0165 ka\u017ed\u00fa nohu zvl\u00e1\u0161\u0165. Preto sa rad\u00ed medzi <strong>unilater\u00e1lne cviky.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>L\u00ed\u0161ia sa v\u0161ak aj mierou aktiv\u00e1cie svalov. Pri bulharsk\u00fdch drepoch sa v\u010faka v\u00e4\u010d\u0161iemu ohybu v bedr\u00e1ch <strong>efekt\u00edvnej\u0161ie zap\u00e1jaj\u00fa svaly zadku a zadnej strany stehien (hamstringy).<\/strong> U zadn\u00fdch drepov zase doch\u00e1dza k v\u00e4\u010d\u0161iemu pokr\u010deniu v kolene, \u010do sa prejav\u00ed v\u00fdraznej\u0161ou aktiv\u00e1ciou svalov prednej strany stehien (kvadricepsov). V neposlednom rade pri bulharsk\u00fdch drepoch <strong>viac aktivujeme l\u00fdtka a tie\u017e stred tela,<\/strong> preto\u017ee tieto svaly intenz\u00edvne pracuj\u00fa pri udr\u017eiavan\u00ed stability tohto cviku. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2\u20133]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161etko o zadnom drepe si pre\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\"><strong>Drepy: Benefity, spr\u00e1vne prevedenie a naj\u00fa\u010dinnej\u0161ie varianty na doma aj do posil\u0148ovne.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <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=\"51190,48997,51217,73123,53680,64681,86527,49009,80524,51223,68977,49003,58726\" ><\/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=\"Preco_cvicit_bulharsky_drep_5_najvacsich_benefitov\"><\/span>Pre\u010do cvi\u010di\u0165 bulharsk\u00fd drep? 5 najv\u00e4\u010d\u0161\u00edch benefitov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010co si budeme rozpr\u00e1va\u0165, tento cvik nepatr\u00ed medzi tie najpr\u00edjemnej\u0161ie. Dok\u00e1\u017ee poriadne potr\u00e1pi\u0165 svaly, ktor\u00e9 prekliato p\u00e1lia u\u017e po nieko\u013ek\u00fdch opakovaniach. Preveria tak nielen silu na\u0161ich n\u00f4h, ale aj ment\u00e1lnu odolnos\u0165. <strong>V\u0161etky tie benefity pre \u0161portovcov aj do be\u017en\u00e9ho \u017eivota,<\/strong> ktor\u00e9 prin\u00e1\u0161a pravideln\u00e9 zara\u010fovanie bulharsk\u00fdch drepov, za t\u00fa drinu ale rozhodne stoja.<\/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\u00f4\u017ee vypracova\u0165 siln\u00e9 nohy a zadok<\/h3>\n\n\n\n<p>Pri cvi\u010den\u00ed bulharsk\u00e9ho drepu doch\u00e1dza k vysokej miere aktiv\u00e1cie svalov zadku, stehien i l\u00fdtok. Ke\u010f budete postupne zvy\u0161ova\u0165 n\u00e1ro\u010dnos\u0165, a to prid\u00e1van\u00edm po\u010dtu opakovan\u00ed alebo z\u00e1\u0165a\u017ee, dod\u00e1te svalom dostato\u010dn\u00fd <strong>impulz pre ich rast a silnenie.<\/strong> Zo siln\u00fdch doln\u00fdch kon\u010dat\u00edn budete profitova\u0165 nielen pri cvi\u010den\u00ed v posil\u0148ovni, vzpieran\u00ed alebo na crossfite. <strong>Potrebuj\u00fa ich aj be\u017eci, futbalisti, hokejisti, skokani<\/strong> do dia\u013eky a \u010fal\u0161\u00ed \u0161portovci.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e chcete do tr\u00e9ningu prida\u0165 aj \u010fal\u0161ie \u00fa\u010dinn\u00e9 cviky na doln\u00fa polovicu tela, n\u00e1jdete ich v na\u0161om \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\"><strong>9 najlep\u0161\u00edch cvikov na zadok 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 bulharsk\u00e9ho drepu\" class=\"wp-image-670556\" title=\"V\u00fdhody bulharsk\u00e9ho drepu\" 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 zadok<\/h3>\n\n\n\n<p>Krajn\u00e1 poloha bulharsk\u00e9ho drepu umo\u017e\u0148uje <strong>ve\u013ek\u00e9 pretiahnutie a t\u00fdm p\u00e1dom intenz\u00edvnu aktiv\u00e1ciu sedac\u00edch svalov.<\/strong> Ide tak o efekt\u00edvny cvik na vypracovanie <strong>pevn\u00e9ho a okr\u00fahleho zadku.<\/strong> Ak je to jeden z va\u0161ich cie\u013eov a h\u013ead\u00e1te sp\u00f4sob, ako si tr\u00e9ning spestri\u0165 a posun\u00fa\u0165 svoje v\u00fdsledky na nov\u00fa \u00farove\u0148, nev\u00e1hajte a pridajte niektor\u00fd z variantov bulharsk\u00e9ho drepu do tr\u00e9ningov\u00e9ho pl\u00e1nu. Tento cvik je ob\u013e\u00faben\u00fd aj v tr\u00e9ningu zameranom na zv\u00e4\u010d\u0161enie zadku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eno sa p\u00fdtate, ako dlho trv\u00e1 vypracovanie zadku? Odpove\u010f sa odv\u00edja od mno\u017estva faktorov, ako je v\u00fdchodiskov\u00e1 poz\u00edcia, genetick\u00e1 predispoz\u00edcia alebo aktu\u00e1lny tr\u00e9ningov\u00fd pl\u00e1n. Ide toti\u017e o komplexn\u00fd proces a okrem tr\u00e9ningu je potrebn\u00e9 upravi\u0165 aj jed\u00e1lni\u010dek a vyladi\u0165 regener\u00e1ciu. V\u0161etko d\u00f4le\u017eit\u00e9 n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/\"><strong>Ako spevni\u0165 a vytvarova\u0165 zadok aj 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-1411609344-1124x749.jpg\" alt=\"\u00da\u010dinn\u00fd cvik na okr\u00fahly zadok\" class=\"wp-image-670572\" title=\"\u00da\u010dinn\u00fd cvik na okr\u00fahly zadok\" 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\u00f4\u017ee s \u00fapravou svalov\u00fdch disbalanci\u00ed<\/h3>\n\n\n\n<p>Ako sme u\u017e povedali, bulharsk\u00fd drep je unilater\u00e1lny cvik, tak\u017ee <strong>umo\u017e\u0148uje precvi\u010denie ka\u017edej nohy zvl\u00e1\u0161\u0165.<\/strong> V\u010faka tomu sa nestane, \u017ee jedna noha zaber\u00e1 pri cvi\u010den\u00ed viac ako druh\u00e1. Pokia\u013e z\u00e1rove\u0148 c\u00edtite, \u017ee m\u00e1te jednu nohu slab\u0161iu, z\u00edskavate tak ide\u00e1lnu pr\u00edle\u017eitos\u0165, ako na tom zapracova\u0165. M\u00f4\u017eete tak pred\u00eds\u0165 svalov\u00fdm disbalanci\u00e1m, ktor\u00e9 s\u00fa ne\u017eiaduce nielen z h\u013eadiska vzh\u013eadu postavy, ale hlavne z toho funk\u010dn\u00e9ho. Zvy\u0161uj\u00fa toti\u017e riziko pre\u0165a\u017eenia alebo zranenia jednej kon\u010datiny. Preto by <strong>unilater\u00e1lne cviky mali by\u0165 s\u00fa\u010das\u0165ou ka\u017ed\u00e9ho tr\u00e9ningov\u00e9ho pl\u00e1nu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Podpor\u00ed koordin\u00e1ciu pohybu a stabilitu<\/h3>\n\n\n\n<p>Bulharsk\u00fd drep je n\u00e1ro\u010dn\u00fd na koordin\u00e1ciu pohybu a stabilitu. Zap\u00e1jaj\u00fa sa pri tom hlbok\u00e9 stabiliza\u010dn\u00e9 svaly okolo chrbtice, vr\u00e1tane stredu tela (core). Na jednu nohu to dokonca m\u00f4\u017ee by\u0165 e\u0161te \u0165a\u017e\u0161ie ako na druh\u00fa. Preto je k\u013e\u00fa\u010dov\u00e9 za\u010da\u0165 pri variante s vlastnou v\u00e1hou, cvi\u010di\u0165 pomaly a kontrolovane. Ke\u010f budete tento cvik zara\u010fova\u0165 pravidelne, <strong>postupne zlep\u0161\u00edte ako koordin\u00e1ciu, tak stabilitu.<\/strong> Potom m\u00f4\u017eete zvy\u0161ova\u0165 z\u00e1\u0165a\u017e a prech\u00e1dza\u0165 na n\u00e1ro\u010dnej\u0161ie varianty. Dobr\u00e1 stabilita a koordin\u00e1cia je v\u00fdhodn\u00e1 nielen pre \u0161portovcov, ale aj pre ka\u017ed\u00e9ho v be\u017enom \u017eivote, kedy pom\u00e1ha zabra\u0148ova\u0165 p\u00e1du a r\u00f4znym zraneniam.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Posil\u0148ova\u0165 a zlep\u0161ova\u0165 stabilitu z\u00e1rove\u0148 m\u00f4\u017eete aj pomocou fit lopty. Tie najlep\u0161ie cviky n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/7-cvikov-s-fitloptou-na-stabilitu-a-posilnenie-tela\/\"><strong>8 efekt\u00edvnych cvikov s fit loptou pre lep\u0161iu stabilitu a posilnenie cel\u00e9ho tela.<\/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\u0161iu stabilitu\" class=\"wp-image-670598\" title=\"Cvik na lep\u0161iu 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. Za\u0165a\u017euje kolen\u00e1 menej ako zadn\u00fd drep<\/h3>\n\n\n\n<p>Pri bulharskom drepe nedoch\u00e1dza k tak ve\u013ek\u00e9mu ohybu v kolene, ako je to v pr\u00edpade zadn\u00e9ho drepu. To znamen\u00e1, \u017ee bulharsk\u00fd drep m\u00f4\u017ee by\u0165 <strong>vhodnej\u0161\u00edm variantom pre \u013eud\u00ed, ktor\u00ed sa napr\u00edklad kv\u00f4li hor\u0161ej mobilite kolena nedostan\u00fa do hlbok\u00e9ho drepu.<\/strong> V \u0161t\u00fadii, ktor\u00e1 sa venovala biomechanike bulharsk\u00e9ho k\u013abu, dokonca do\u0161li k z\u00e1veru, \u017ee tento cvik je vhodn\u00fd pri rehabilit\u00e1cii kolena. Ned\u00e1 sa v\u0161ak poveda\u0165, \u017ee je tento cvik ide\u00e1lny pre ka\u017ed\u00e9ho, kto m\u00e1 probl\u00e9my s kolenami. V\u017edy z\u00e1le\u017e\u00ed od konkr\u00e9tnych probl\u00e9mov a individu\u00e1lnej tolerancie. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/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=\"Ktore_svaly_pri_bulharskom_drepe_zapajame\"><\/span>Ktor\u00e9 svaly pri bulharskom drepe zap\u00e1jame?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bulharsk\u00e9 drepy patria medzi <strong>komplexn\u00e9 cviky, pri ktor\u00fdch zap\u00e1jame svaly takmer cel\u00e9ho tela.<\/strong> Ide hlavne o svaly n\u00f4h, ale aktivuje sa aj <strong>stred tela (core)<\/strong> a <strong>spodn\u00e1 \u010das\u0165 chrbta.<\/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>\u0161tvorhlav\u00fd sval stehenn\u00fd (kvadriceps)<\/li>\n\n\n\n<li>svaly zadnej strany stehien (hamstringy)<\/li>\n\n\n\n<li>sedacie svaly (gluteus maximus, medius a minimus)<\/li>\n\n\n\n<li>oh\u00fdba\u010de bedier (flexory)<\/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) alebo core (bru\u0161n\u00e9 svaly, vzpriamova\u010de chrbtice, br\u00e1nice, svaly panvov\u00e9ho 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=\"Ako cvi\u010di\u0165 bulharsk\u00fd drep?\" class=\"wp-image-670614\" title=\"Ako cvi\u010di\u0165 bulharsk\u00fd drep?\" 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\u00e1vna technika bulharsk\u00e9ho drepu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne\u017e sa do bulharsk\u00fdch drepov pust\u00edte, <strong>pripravte si potrebn\u00e9 vybavenie.<\/strong> V prvom rade potrebujete nejak\u00fa lavicu alebo in\u00fa <strong>vyv\u00fd\u0161en\u00fa plochu s v\u00fd\u0161kou pribli\u017ene 30\u201350 cm<\/strong> (pod\u013ea va\u0161ej v\u00fd\u0161ky) na podlo\u017eenie zadnej nohy. Najlep\u0161ie v\u00e1m posl\u00fa\u017ei <a href=\"https:\/\/gymbeam.sk\/rovna-lavica-gymbeam.html\">rovn\u00e1 lavica<\/a>, <a href=\"https:\/\/gymbeam.sk\/plyometricka-bedna-plyobox-wood-gymbeam.html\">plyometrick\u00e1 debna<\/a> (polo\u017een\u00e1 na najni\u017e\u0161ej strane), ve\u013ek\u00e9 a \u0161irok\u00e9 <a href=\"https:\/\/gymbeam.sk\/kotuc-iron-plate-51mm-gymbeam.html\">kot\u00fa\u010de<\/a> polo\u017een\u00e9 na sebe alebo nejak\u00fd stupienok, ktor\u00fd n\u00e1jdete v posil\u0148ovni. Rovnako tak m\u00f4\u017eete pou\u017ei\u0165 <a href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-20-kg-gymbeam.html\">os<\/a> polo\u017een\u00fa na ni\u017e\u0161\u00edch prie\u010dkach <a href=\"https:\/\/gymbeam.sk\/stojan-na-drepy-gymbeam.html\">stojana<\/a>. Dajte si v\u0161ak na \u0148u <a href=\"https:\/\/gymbeam.sk\/barbell-pad-gymbeam.html\">m\u00e4kk\u00fd n\u00e1vlek<\/a> a a\u017e potom na \u0148u polo\u017ete priehlavok. V dom\u00e1com prostred\u00ed vyu\u017eite napr\u00edklad gau\u010d, ni\u017e\u0161iu stoli\u010dku alebo men\u0161iu <a href=\"https:\/\/gymbeam.sk\/fitlopta-fitball-45-cm-gymbeam.html\">fit loptu<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e si budete chcie\u0165 cvik s\u0165a\u017ei\u0165 nejakou <a href=\"https:\/\/gymbeam.sk\/zataze-na-telo\">z\u00e1\u0165a\u017eou<\/a>, nachystajte si tie\u017e <a href=\"https:\/\/gymbeam.sk\/zatazova-vesta-gymbeam.html\">z\u00e1\u0165a\u017eov\u00fa vestu<\/a>, <a href=\"https:\/\/gymbeam.sk\/neoprene-hex-dumbbell-beastpink.html\">jednoru\u010dky<\/a>, <a href=\"https:\/\/gymbeam.sk\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\">kettlebell<\/a>, <a href=\"https:\/\/gymbeam.sk\/posilnovacia-tyc-lifter-150cm-30-mm-gymbeam.html\">posil\u0148ovaciu os<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/vodny-posilnovaci-vak-powerbag-gymbeam.html\">powerbag<\/a>. V pr\u00edpade, \u017ee sa kolenom v spodnej f\u00e1ze dot\u00fdkate zeme, m\u00f4\u017eete si pod neho da\u0165 <a href=\"https:\/\/gymbeam.sk\/podlozka-na-cvicenie-yoga-mat-black-strix.html\">podlo\u017eku<\/a> pre v\u00e4\u010d\u0161\u00ed komfort.<\/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=\"Ako na bulharsk\u00fd drep?\" class=\"wp-image-670632\" title=\"Ako na bulharsk\u00fd drep?\" 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\">Ako spr\u00e1vne cvi\u010di\u0165 bulharsk\u00fd drep?<\/h3>\n\n\n\n<p>Pokia\u013e ste u\u017e niekedy sk\u00fa\u0161ali bulharsk\u00fd drep, asi pozn\u00e1te ten pocit, ke\u010f h\u013ead\u00e1te <strong>spr\u00e1vnu polohu, v ktorej je v\u00e1m relat\u00edvne pohodlne a z\u00e1rove\u0148 sa c\u00edtite stabilne.<\/strong> Aj napriek tomu, \u017ee existuj\u00fa pravidl\u00e1 pre technicky korektn\u00e9 vykonanie tohto cviku, ka\u017ed\u00fd z n\u00e1s m\u00e1 trochu in\u00fa anat\u00f3miu, napr\u00edklad d\u013a\u017eku n\u00f4h alebo mobilitu v bedr\u00e1ch. Niekomu vyhovuje ma\u0165 predn\u00fa nohu \u010falej, \u010fal\u0161iemu zase bli\u017e\u0161ie, a t\u00fa zadn\u00fa potom vy\u0161\u0161ie alebo ni\u017e\u0161ie. Preto je d\u00f4le\u017eit\u00e9 sa <strong>aj s v\u00fdchodiskovou polohou trochu hra\u0165 a n\u00e1js\u0165 t\u00fa svoju ide\u00e1lnu.<\/strong> V\u010faka tomu z\u00edskate dobr\u00fd z\u00e1klad pre efekt\u00edvne prevedenie bulharsk\u00e9ho drepu.<\/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\u00e9 postavenie<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Ako spr\u00e1vne umiestni\u0165 predn\u00fa nohu pri bulharskom drepe?<\/h4>\n\n\n\n<p>V pr\u00edpade bulharsk\u00e9ho drepu mnoho \u013eud\u00ed bojuje s h\u013eadan\u00edm ide\u00e1lnej vzdialenosti prednej nohy. Ka\u017ed\u00fd z n\u00e1s m\u00e1 toti\u017e inak dlh\u00e9 nohy, a tak neexistuje v\u0161eobecn\u00e9 pravidlo, ako \u010faleko od lavice by predn\u00e9 chodidlo malo by\u0165. Prin\u00e1\u0161ame v\u00e1m v\u0161ak <strong>ultim\u00e1tny hack, ktor\u00fd u\u0161etr\u00ed ve\u013ea \u010dasu poskakovania na jednej nohe dopredu a dozadu.<\/strong> Posa\u010fte sa na lavicu s chodidlami na zemi vo vzdialenosti va\u0161ich bokov. Jednu nohu prepnite a p\u00e4tu polo\u017ete na zem pred seba. Potom sa zdvihnite z lavice, preneste v\u00e1hu na cel\u00e9 chodidlo prednej nohy a zadn\u00e9 pokr\u010dte a polo\u017ete priehlavkom na lavici. Skontrolujte si, \u017ee na \u0161\u00edrku m\u00e1te chodidl\u00e1 st\u00e1le od seba vo vzdialenosti va\u0161ich bokov. Potom pokra\u010dujte \u010fal\u0161\u00edmi krokmi zo z\u00e1kladn\u00e9ho postavenia.<\/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>Ruky zopnite pred hrudn\u00edkom, dajte ich v bok alebo do be\u017eeck\u00e9ho postavenia, kedy je jedna pokr\u010den\u00e1 ruka \u013eahko pred telom a druh\u00e1 za telom.\r\n<\/li>\n\n\n\n<li>Napriamte sa tak, aby hrudn\u00edk smeroval vpred a chrb\u00e1t zostal v prirodzenom zakriven\u00ed.\r\n<\/li>\n\n\n\n<li>Ramen\u00e1 stiahnite od u\u0161\u00ed, lopatky tla\u010dte k sebe a hlavu dr\u017ete v pred\u013a\u017een\u00ed chrbtice.\r\n<\/li>\n\n\n\n<li>Preneste v\u00e1hu rovnomerne na cel\u00e9 chodidlo prednej nohy a aktivujte stred tela.<\/li>\n\n\n\n<li>Zadn\u00e1 noha je uvo\u013enen\u00e1, pom\u00e1ha iba so stabilitou. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/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 drep zacielen\u00fd na zadok \u010di na stehn\u00e1<\/h4>\n\n\n\n<p>Pod\u013ea v\u00fdchodiskovej poz\u00edcie prednej nohy rozhodujete o tom, \u010di budete pri bulharskom drepe viac tr\u00e1pi\u0165 <strong>svaly zadn\u00e9ho re\u0165azca, teda zadok a zadn\u00e9 stehn\u00e1 (hamstringy), <\/strong>alebo <strong>predn\u00e9ho re\u0165azca \u010di\u017ee predn\u00e9 stehn\u00e1 (kvadricepsy).<\/strong> \u010c\u00edm \u010falej bude va\u0161e predn\u00e9 chodidlo od lavice, t\u00fdm viac zap\u00e1jate zadok a hamstringy. Ke\u010f sa naopak postav\u00edte bli\u017e\u0161ie, zacielite viac na kvadricepsy. Z\u00e1rove\u0148 pri zacielen\u00ed na zadn\u00fd re\u0165azec m\u00e1me trup v miernom predklone.<\/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 drep pre pokro\u010dil\u00fdch\" class=\"wp-image-670648\" title=\"Bulharsk\u00fd drep pre pokro\u010dil\u00fdch\" 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. Realiz\u00e1cia<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S n\u00e1dychom pokr\u010dte koleno prednej nohy a urobte v\u00fdpad na mieste (boky klesn\u00fa dole).\r\n<\/li>\n\n\n\n<li>Koleno prednej nohy zost\u00e1va po cel\u00fa dobu zhruba v rovnakej poz\u00edcii. M\u00f4\u017ee \u013eahko smerova\u0165 do strany, dajte v\u0161ak pozor, aby sa nevt\u00e1\u010dalo dovn\u00fatra alebo neh\u00fdbalo zo strany na stranu.\r\n<\/li>\n\n\n\n<li>V spodnej polohe sa m\u00f4\u017eete kolenom zadnej nohy \u013eahko dotkn\u00fa\u0165 podlo\u017eky.<\/li>\n\n\n\n<li>Sna\u017ete sa dosiahnu\u0165 maxim\u00e1lny rozsah pohybu.<\/li>\n\n\n\n<li>V krajnej spodnej poz\u00edcii m\u00f4\u017eete 1 \u2013 2 sekundy zotrva\u0165.<\/li>\n\n\n\n<li>Potom pomocou aktiv\u00e1cie svalov stehien a zadku sa s v\u00fddychom narovnajte a hne\u010f navia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.\r\n<\/li>\n\n\n\n<li>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>Pohyb majte cel\u00fd \u010das 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. Naj\u010dastej\u0161ie chyby<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Preh\u00fdbanie v chrbte, nadmern\u00fd predklon alebo z\u00e1klon.<\/li>\n\n\n\n<li>Gu\u013eatenie chrbta spojen\u00e9 s posunut\u00edm ramien dopredu (protrakcie) a prepadnut\u00edm hrudn\u00edka.<\/li>\n\n\n\n<li>Nerovnomerne rozlo\u017een\u00e1 v\u00e1ha na chodidle prednej nohy, odlepovanie prstov alebo p\u00e4ty z podlo\u017eky.<\/li>\n\n\n\n<li>Koleno smeruje dovn\u00fatra.<\/li>\n\n\n\n<li>Nedostato\u010dne \u0161irok\u00e9 postavenie. Chodidlo zadnej nohy je hne\u010f za chodidlom prednej nohy.<\/li>\n\n\n\n<li>Mal\u00fd rozsah pohybu.<\/li>\n\n\n\n<li>Nedostato\u010dn\u00e1 aktiv\u00e1cia stredu tela.<\/li>\n\n\n\n<li>Nekontrolovan\u00fd pohyb.<\/li>\n\n\n\n<li>Pri variantoch so z\u00e1\u0165a\u017eou to m\u00f4\u017ee by\u0165 aj zle zvolen\u00e1 z\u00e1\u0165a\u017e. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/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_treningovom_plane\"><\/span>Bulharsk\u00fd drep v tr\u00e9ningovom pl\u00e1ne<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bulharsk\u00fd drep je <strong>komplexn\u00fd cvik, ktor\u00fd za\u0165a\u017euje nielen doln\u00fa \u010das\u0165 tela, ale aj stred tela a stabiliza\u010dn\u00e9 svaly.<\/strong> Preto je d\u00f4le\u017eit\u00e9 premyslie\u0165 si, ako \u010dasto ho do tr\u00e9ningu zara\u010fova\u0165. Ned\u00e1va zmysel ho cvi\u010di\u0165 ka\u017ed\u00fd de\u0148, preto\u017ee tak hroz\u00ed riziko pre\u0165a\u017eenia spom\u00ednan\u00fdch svalov\u00fdch parti\u00ed. Pokia\u013e ho ale prid\u00e1te do tr\u00e9ningu raz za \u010das, ke\u010f si pr\u00e1ve na bulharsk\u00fd drep spomeniete, nevyu\u017eijete potenci\u00e1l tohto cviku na maximum. Preto je d\u00f4le\u017eit\u00e9 zamyslie\u0165 sa nad aktu\u00e1lnym <a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\">tr\u00e9ningov\u00fdm pl\u00e1nom<\/a> a bulharsk\u00fd drep do\u0148 vhodne zakomponova\u0165.<\/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>Ako s\u00fa\u010das\u0165 tr\u00e9ningu zadku a n\u00f4h ide\u00e1lne <strong>1 \u2013 2-kr\u00e1t t\u00fd\u017edenne.<\/strong><\/li>\n\n\n\n<li><strong>Po\u010det s\u00e9ri\u00ed je 3 \u2013 6<\/strong> pod\u013ea ve\u013ekosti z\u00e1\u0165a\u017ee a \u010fal\u0161\u00edch cvikov v tr\u00e9ningu.<\/li>\n\n\n\n<li>Medzi s\u00e9riami zara\u010fujte <strong>30 \u2013 90 sekundov\u00fa pauzu.<\/strong><\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee je va\u0161\u00edm cie\u013eom zv\u00fd\u0161enie sily a cvi\u010d\u00edte s v\u00e1hami \u013eahko pod \u00farov\u0148ou va\u0161ej maxim\u00e1lky (80 \u2013 95 %), pauzu si pred\u013a\u017ete a\u017e na 4 min\u00faty.<\/li>\n\n\n\n<li>Po\u010det opakovan\u00ed pri z\u00e1kladnom variante <strong>bez z\u00e1\u0165a\u017ee je 8 \u2013 20.<\/strong><\/li>\n\n\n\n<li>Varianty <strong>so z\u00e1\u0165a\u017eou vykon\u00e1vajte v 8 \u2013 12 opakovaniach.<\/strong><\/li>\n\n\n\n<li>Pri tr\u00e9ningu s vysok\u00fdmi v\u00e1hami zameranom na rozvoj sily sta\u010d\u00ed 2 \u2013 6 opakovan\u00ed.<\/li>\n\n\n\n<li>V komplexnom tr\u00e9ningu dolnej polovice tela ho m\u00f4\u017eete skombinova\u0165 napr\u00edklad s <a href=\"https:\/\/gymbeam.sk\/blog\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/\">hip thrustom<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/\">m\u0155tvym \u0165ahom<\/a> a zakop\u00e1van\u00edm na kladke.<\/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>Viac o tom, ko\u013eko opakovan\u00ed cvi\u010di\u0165 pod\u013ea v\u00e1\u0161ho cie\u013ea, sa dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/kolko-opakovani-je-najlepsie-cvicit-ked-chcete-schudnut-alebo-nabrat-svaly\/\"><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>Pokia\u013e si chcete vytvori\u0165 vlastn\u00fd cvi\u010debn\u00fd pl\u00e1n, pom\u00f4\u017ee v\u00e1m s t\u00fdm podrobn\u00fd n\u00e1vod z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n do posil\u0148ovne?<\/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\">Ako na bulharsk\u00fd drep pre pokro\u010dil\u00fdch?<\/h3>\n\n\n\n<p>Ka\u017ed\u00e9mu, kto s bulharsk\u00fdmi drepmi za\u010d\u00edna, odpor\u00fa\u010dame <strong>najsk\u00f4r zaradi\u0165 variant s vlastnou v\u00e1hou.<\/strong> Hne\u010f potom, ako vychyt\u00e1te spr\u00e1vnu techniku \u200b\u200ba zvl\u00e1dnete aj 15 opakovan\u00ed bez ve\u013ekej svalovej \u00fanavy, m\u00f4\u017eete prejs\u0165 na n\u00e1ro\u010dnej\u0161ie varianty.<\/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>Vysk\u00fa\u0161ajte <strong>variant s v\u00fdskokom.<\/strong><\/li>\n\n\n\n<li><strong>Pridajte z\u00e1va\u017eia<\/strong> v podobe <a href=\"https:\/\/gymbeam.sk\/zatazova-vesta-15-kg-gymbeam.html\">z\u00e1\u0165a\u017eovej vesty<\/a>, jednoru\u010diek, kettlebellu, <a href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-150-cm-gymbeam.html\">osi<\/a> a \u010fal\u0161\u00edch <a href=\"https:\/\/gymbeam.sk\/domaci-trening\">pom\u00f4cok<\/a>, ktor\u00e9 m\u00e1me tie\u017e uveden\u00e9 pri variantoch ni\u017e\u0161ie.<\/li>\n\n\n\n<li><strong>Zara\u010fte supers\u00e9rie<\/strong>, v r\u00e1mci ktor\u00fdch odcvi\u010d\u00edte napr\u00edklad 8 opakovan\u00ed so z\u00e1\u0165a\u017eou, t\u00fa zhod\u00edte a hne\u010f nadvia\u017eete \u010fal\u0161\u00edmi opakovaniami s vlastnou v\u00e1hou.<\/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 drep v tr\u00e9ningu\" class=\"wp-image-670679\" title=\"Bulharsk\u00fd drep v tr\u00e9ningu\" 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_efektivnych_variantov_bulharskeho_drepu\"><\/span>6 efekt\u00edvnych variantov bulharsk\u00e9ho drepu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne\u017e sa pust\u00edte do samotn\u00e9ho cviku, <strong>zara\u010fte rozcvi\u010dku.<\/strong> M\u00f4\u017eete napr\u00edklad sk\u00e1ka\u0165 2 \u2013 3 min\u00faty Jumping Jacky, cez <a href=\"https:\/\/gymbeam.sk\/svihadlo-metal-jumping-rope-silver-gymbeam.html\">\u0161vihadlo<\/a> alebo behajte na mieste. Pokia\u013e m\u00e1te k dispoz\u00edcii nejak\u00fd kardio stroj (rotop\u00e9d, 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 href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\">cvi\u010debn\u00fa podlo\u017eku<\/a>. Najprv pokr\u00fa\u017ete s k\u013abmi cel\u00e9ho tela, potom sa viac <strong>venujte mobilite bedier, kolien a \u010dlenkov,<\/strong> ktor\u00e9 budete pri bulharsk\u00fdch 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>Aktivova\u0165 svaly zadku a n\u00f4h v\u00e1m pom\u00f4\u017eu aj cviky na zadok s <a href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-a-expandery\">gumou<\/a>. N\u00e1jdete ich napr\u00edklad v na\u0161om \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/33-cvikov-posilnovacie-gumy-na-doma\/\"><strong>30 cvikov s posil\u0148ovacou gumou na cel\u00e9 telo.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ni\u017e\u0161ie n\u00e1jdete varianty <strong>bulharsk\u00e9ho drepu<\/strong> s <strong>vlastnou v\u00e1hou,<\/strong> ktor\u00e9 zvl\u00e1dnete aj doma alebo na workoutovom ihrisku. Zacvi\u010di\u0165 si ho m\u00f4\u017eete aj s r\u00f4znymi pom\u00f4ckami z va\u0161ej <a href=\"https:\/\/gymbeam.sk\/blog\/vybavenie-domacej-posilnovne-ktore-pomocky-a-prislusenstvo-nesmie-chybat\/\">dom\u00e1cej posil\u0148ovne<\/a> alebo ob\u013e\u00faben\u00e9ho fitka.<\/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 drep s vlastnou v\u00e1hou (Bulgarian Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa pred stoli\u010dku, <a href=\"https:\/\/gymbeam.sk\/nastavitelna-lavica-gymbeam.html\">lavicu<\/a> alebo debnu s chodidlami na \u0161\u00edrku va\u0161ich bokov. Jednu nohu polo\u017ete priehlavkom na debnu \u010di lavicu, ktor\u00fa m\u00e1te za sebou, a ruky dajte v bok alebo ich mierne pokr\u010dte v lak\u0165och a dr\u017ete v be\u017eeckom postaven\u00ed. Chrb\u00e1t je v prirodzenom zakriven\u00ed, lopatky tla\u010dte k sebe, ramen\u00e1 stiahnite dole a hlavu dr\u017ete v pred\u013a\u017een\u00ed chrbtice.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S n\u00e1dychom pokr\u010dte koleno prednej nohy a urobte v\u00fdpad na mieste. V spodnej polohe sa m\u00f4\u017eete kolenom zadnej nohy \u013eahko dotkn\u00fa\u0165 podlo\u017eky. Potom sa s v\u00fddychom 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, zl\u00e1 koordin\u00e1cia pohybu, preh\u00fdbanie v chrbte.<\/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 drep s vlastnou v\u00e1hou\" class=\"wp-image-670786\" title=\"Bulharsk\u00fd drep s vlastnou v\u00e1hou\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Bulharsk\u00fd drep s v\u00fdskokom (Jumping Bulgarian Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa pred stoli\u010dku, lavicu alebo debnu s chodidlami na \u0161\u00edrku va\u0161ich bokov. Jednu nohu polo\u017ete priehlavkom na debnu \u010di lavicu, ktor\u00fa m\u00e1te za sebou, a ruky dajte v bok alebo ich mierne pokr\u010dte v lak\u0165och a dr\u017ete v be\u017eeckom postaven\u00ed. Chrb\u00e1t je v prirodzenom zakriven\u00ed, lopatky tla\u010dte k sebe, ramen\u00e1 stiahnite dole a hlavu dr\u017ete v pred\u013a\u017een\u00ed chrbtice.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S n\u00e1dychom pokr\u010dte koleno prednej nohy a urobte v\u00fdpad na mieste. V spodnej polohe sa m\u00f4\u017eete kolenom zadnej nohy \u013eahko dotkn\u00fa\u0165 podlo\u017eky. Potom aktivujte svaly zadku aj stehien a s v\u00fddychom urobte v\u00fdskok. Ten nemus\u00ed by\u0165 ve\u013emi vysok\u00fd, sta\u010d\u00ed, ke\u010f sa v\u00e1m na p\u00e1r sek\u00fand odlep\u00ed chodidlo od podlo\u017eky. Potom 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, zl\u00e1 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\/2025\/01\/2.-s-vyskokem.gif\" alt=\"Bulharsk\u00fd drep s v\u00fdskokom\" class=\"wp-image-670706\" title=\"Bulharsk\u00fd drep s v\u00fdskokom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Bulharsk\u00fd drep s kettlebellom (Kettlebell Bulgarian Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa pred stoli\u010dku, lavicu alebo debnu s chodidlami na \u0161\u00edrku va\u0161ich bokov. Jednu nohu polo\u017ete priehlavkom na debnu \u010di lavicu, ktor\u00fa m\u00e1te za sebou. Do ruky na strane vykro\u010denej nohy chy\u0165te <a href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\">kettlebell<\/a> a dr\u017ete ho ved\u013ea bo\u010dnej strany stehna. Druh\u00fa ruku dajte v bok alebo ju pokr\u010dte a dr\u017ete pozd\u013a\u017e tela. Chrb\u00e1t je v prirodzenom zakriven\u00ed, lopatky tla\u010dte k sebe, ramen\u00e1 stiahnite dole a hlavu dr\u017ete v pred\u013a\u017een\u00ed chrbtice.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S n\u00e1dychom pokr\u010dte koleno prednej nohy a urobte v\u00fdpad na mieste. V spodnej polohe sa m\u00f4\u017eete kolenom zadnej nohy \u013eahko dotkn\u00fa\u0165 podlo\u017eky. Potom sa s v\u00fddychom narovnajte a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Kettlebell dr\u017ete po cel\u00fa dobu cviku v rovnakej polohe. Po odcvi\u010den\u00ed jednej s\u00e9rie vyme\u0148te nohy, kettlebell chy\u0165te do druhej ruky a rovnak\u00fd cvik urobte na druh\u00fa stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, zl\u00e1 koordin\u00e1cia pohybu, preh\u00fdbanie v chrbte, zdvihnut\u00e9 ramen\u00e1.<\/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 drep s kettlebellom\" class=\"wp-image-670722\" title=\"Bulharsk\u00fd drep s kettlebellom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Bulharsk\u00fd drep s jednoru\u010dkami (Dumbbell Bulgarian Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa pred stoli\u010dku, lavicu alebo debnu s chodidlami na \u0161\u00edrku va\u0161ich bokov. Jednu nohu polo\u017ete priehlavkom na debnu \u010di lavicu, ktor\u00fa m\u00e1te za sebou. Do ka\u017edej ruky vezmite <a href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\">jednoru\u010dku<\/a> a dr\u017ete ju pozd\u013a\u017e bo\u010dnej strany stehna. Chrb\u00e1t je v prirodzenom zakriven\u00ed, lopatky tla\u010dte k sebe, ramen\u00e1 stiahnite dole a hlavu dr\u017ete v pred\u013a\u017een\u00ed chrbtice.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S n\u00e1dychom pokr\u010dte koleno prednej nohy a urobte v\u00fdpad na mieste. V spodnej polohe sa m\u00f4\u017eete kolenom zadnej nohy \u013eahko dotkn\u00fa\u0165 podlo\u017eky. Potom sa s v\u00fddychom narovnajte a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Jednoru\u010dky dr\u017ete po cel\u00fa dobu cviku v rovnakej polohe. 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, zl\u00e1 koordin\u00e1cia pohybu, preh\u00fdbanie v chrbte, zdvihnut\u00e9 ramen\u00e1.<\/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 drep s jednoru\u010dkami\" class=\"wp-image-670807\" title=\"Bulharsk\u00fd drep s jednoru\u010dkami\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Bulharsk\u00fd drep s osou (Barbell Bulgarian Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Polo\u017ete si <a href=\"https:\/\/gymbeam.sk\/olympijska-tyc-eternal-power-gymbeam.html\">os<\/a> (s <a href=\"https:\/\/gymbeam.sk\/kotuc-competition-bumper-gymbeam.html\">kot\u00fa\u010dmi<\/a>) za krk a chy\u0165te ju oboma rukami ved\u013ea ramien. Postavte sa pred stoli\u010dku, lavicu alebo debnu s chodidlami na \u0161\u00edrku va\u0161ich bokov. Jednu nohu polo\u017ete priehlavkom na debnu \u010di lavicu, ktor\u00fa m\u00e1te za sebou. Chrb\u00e1t je v prirodzenom zakriven\u00ed, lopatky tla\u010dte k sebe, ramen\u00e1 stiahnite dole a hlavu dr\u017ete v pred\u013a\u017een\u00ed chrbtice.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S n\u00e1dychom pokr\u010dte koleno prednej nohy a urobte v\u00fdpad na mieste. V spodnej polohe sa m\u00f4\u017eete kolenom zadnej nohy \u013eahko dotkn\u00fa\u0165 podlo\u017eky. Potom sa s v\u00fddychom narovnajte a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Po odcvi\u010den\u00ed jednej s\u00e9rie vyme\u0148te nohy.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, zl\u00e1 koordin\u00e1cia pohybu, preh\u00fdbanie v chrbte, zdvihnut\u00e9 ramen\u00e1.<\/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 drep s osou\" class=\"wp-image-670738\" title=\"Bulharsk\u00fd drep s osou\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Bulharsk\u00fd drep s powerbagom (Powerbag Bulgarian Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Polo\u017ete si <a href=\"https:\/\/gymbeam.sk\/posilnovaci-vak-powerbag-gymbeam.html\">powerbag<\/a> za krk a chy\u0165te ho za p\u00fatka. Postavte sa pred stoli\u010dku, lavicu alebo debnu s chodidlami na \u0161\u00edrku va\u0161ich bokov. Jednu nohu polo\u017ete priehlavkom na debnu \u010di lavicu, ktor\u00fa m\u00e1te za sebou. Chrb\u00e1t je v prirodzenom zakriven\u00ed, lopatky tla\u010dte k sebe, ramen\u00e1 stiahnite dole a hlavu dr\u017ete v pred\u013a\u017een\u00ed chrbtice.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S n\u00e1dychom pokr\u010dte koleno prednej nohy a urobte v\u00fdpad na mieste. V spodnej polohe sa m\u00f4\u017eete kolenom zadnej nohy \u013eahko dotkn\u00fa\u0165 podlo\u017eky. Potom sa s v\u00fddychom narovnajte a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Po odcvi\u010den\u00ed jednej s\u00e9rie vyme\u0148te nohy.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, zl\u00e1 koordin\u00e1cia pohybu, preh\u00fdbanie v chrbte.<\/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 drep s powerbagom\" class=\"wp-image-670770\" title=\"Bulharsk\u00fd drep s powerbagom\"\/><\/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>Tr\u00e9ning dolnej polovice tela zvl\u00e1dnete aj doma, in\u0161pir\u00e1ciu na cviky n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-zadok-nohy-v-pohodli-domova\/\"><strong>Dom\u00e1ci tr\u00e9ning na nohy a zadok: 14 efekt\u00edvnych cvikov s vlastnou v\u00e1hou.<\/strong><\/a><\/li>\n\n\n\n<li>Vypracova\u0165 okr\u00fahly zadok v\u00e1m pom\u00f4\u017ee aj glute bridge. Ako na tento cvik, sa dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/toto-sa-stane-ak-budete-robit-mostik-kazdy-den\/\"><strong>Glute bridge: 10 variantov most\u00edka pre pevnej\u0161\u00ed a gu\u013eatej\u0161\u00ed zadok.<\/strong><\/a><\/li>\n\n\n\n<li>Pokia\u013e sa chcete zamera\u0165 viac na posil\u0148ovanie stehien a l\u00fdtok, pom\u00f4\u017eu v\u00e1m s t\u00fdm cviky z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/\"><strong>9 najlep\u0161\u00edch cvikov na stehn\u00e1 a l\u00fdtka.<\/strong><\/a><\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee chcete zapracova\u0165 na zadn\u00fdch stehenn\u00fdch svaloch, nemal by v\u00e1m unikn\u00fa\u0165 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-hamstringy-ako-posilnit-zadne-stehenne-svaly\/\"><strong>8 najlep\u0161\u00edch cvikov na hamstringy.<\/strong><\/a><\/li>\n\n\n\n<li>Nem\u00f4\u017eeme vynecha\u0165 ani v\u00fdpady, ktor\u00e9 n\u00e1jdete zase v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-robit-drepy-a-vypady\/\"><strong>Ako cvi\u010di\u0165 drepy a v\u00fdpady? Spr\u00e1vna technika a 15 najlep\u0161\u00edch variantov.<\/strong><\/a><\/li>\n\n\n\n<li>Do tr\u00e9ningu zadku a stehien sa hod\u00ed aj hip thrust. O \u0148om sa v\u0161etko potrebn\u00e9 dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/\"><strong>Ako spr\u00e1vne cvi\u010di\u0165 hip thrust pre dokonal\u00fd zadok? 6 najlep\u0161\u00edch variantov.<\/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>Bulharsk\u00e9mu drepu sa mnoho \u013eud\u00ed vyh\u00fdba ako \u010dert kr\u00ed\u017eu. Dok\u00e1\u017ee toti\u017e poriadne potr\u00e1pi\u0165 svaly doln\u00fdch kon\u010dat\u00edn a tie\u017e v\u00f4\u013eu pokra\u010dova\u0165. Ale je tak\u00fd \u00fa\u010dinn\u00fd, \u017ee mu v\u0161etko odp\u00fa\u0161\u0165ame a p\u00ed\u0161eme ho do tr\u00e9ningov\u00e9ho pl\u00e1nu na \u010fal\u0161ie obdobie. Pom\u00f4\u017ee <strong>posilni\u0165, spevni\u0165, zagu\u013eati\u0165 a vytvarova\u0165 svaly zadku.<\/strong> Rovnako tak <strong>vypracova\u0165 stehn\u00e1 aj l\u00fdtka.<\/strong> Okrem toho pom\u00f4\u017ee <strong>zlep\u0161i\u0165 schopnos\u0165 koordin\u00e1cie tela a udr\u017eanie stability,<\/strong> \u010do sa hod\u00ed v \u0161porte aj be\u017enom \u017eivote.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ktor\u00fd zo 6 variantov si vyberiete?<\/strong> Za\u010dnete s vlastnou v\u00e1hou, alebo ste pokro\u010dilej\u0161\u00ed a tr\u00fafnete si na bulharsk\u00e9 drepy so z\u00e1\u0165a\u017eou? V ka\u017edom pr\u00edpade si v\u017edy str\u00e1\u017ete spr\u00e1vnu techniku \u200b\u200bcviku, ktor\u00e1 je najv\u00e4\u010d\u0161ou z\u00e1rukou kvalitn\u00fdch v\u00fdsledkov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosn\u00fd? Pokia\u013e \u00e1no, zdie\u013eajte ho aj so svojimi priate\u013emi a pode\u013ete sa s nimi o tipy na varianty tohto cviku.<\/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 drep je jeden z najlep\u0161\u00edch cvikov na zadok a stehn\u00e1. Ako ho cvi\u010di\u0165 spr\u00e1vne s vlastnou v\u00e1hou, jednoru\u010dkou a \u010fal\u0161\u00edmi pom\u00f4ckami, aby prin\u00e1\u0161al v\u00fdsledky?<\/p>\n","protected":false},"author":129,"featured_media":670501,"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":[6105,6100,6168,6137],"filter_section":[],"filter_attribute":[13021,13018,13017,13026,13023],"class_list":{"0":"post-671046","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-pomocky-na-cvicenie","11":"tag-silovy-trening","12":"filter_attribute-cviky-a-treningy-s-pomockami","13":"filter_attribute-cviky-na-nohy","14":"filter_attribute-cviky-na-zadok","15":"filter_attribute-spravna-technika-cvicenia","16":"filter_attribute-treningove-plany","17":"h-entry","18":"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 drep: 6 naj\u00fa\u010dinnej\u0161\u00edch variantov na vypracovan\u00e9 nohy a okr\u00fahly zadok - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Bulharsk\u00fd drep je \u00fa\u010dinn\u00fd cvik na pevn\u00fd, siln\u00fd a okr\u00fahly zadok pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch. 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