[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.biak.sk\/cvicenie-bez-sportovych-pomocok-cvicenie-s-vlastnou-vahou\/#Article","mainEntityOfPage":"https:\/\/www.biak.sk\/cvicenie-bez-sportovych-pomocok-cvicenie-s-vlastnou-vahou\/","headline":"Cvi\u010denie bez \u0161portov\u00fdch pom\u00f4cok. Cvi\u010denie s vlastnou v\u00e1hou.","name":"Cvi\u010denie bez \u0161portov\u00fdch pom\u00f4cok. Cvi\u010denie s vlastnou v\u00e1hou.","description":"Ak \u0161portujete, ur\u010dite pozn\u00e1te obdobie kedy sa\u00a0v\u00e1m nechce. Nechce sa v\u00e1m \u00eds\u0165 do posil\u0148ovne medzi \u013eud\u00ed. Je to \u00faplne norm\u00e1lne, u\u00a0ka\u017ed\u00e9ho \u010dloveka. Existuje p\u00e1r cvikov, ktor\u00e9 si k\u013eudne zacvi\u010d\u00edte aj v\u00a0pohodl\u00ed domova a\u00a0bez ak\u00e9hoko\u013evek n\u00e1\u010dinia. Ide o\u00a0cviky s\u00a0vlastnou v\u00e1hou a\u00a0nebojte sa ur\u010dite sa celkom zapot\u00edte. Plank \/ doska Ide o\u00a0cvik, ktor\u00fdm precvi\u010d\u00edte v\u0161etky partie v\u00e1\u0161ho … ","datePublished":"2025-02-24","dateModified":"2025-02-24","author":{"@type":"Person","@id":"https:\/\/www.biak.sk\/author\/#Person","name":"","url":"https:\/\/www.biak.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/f08fec9e5d161146672022190172bcb121f980bd7a64f251ea643f4b19d0f071?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/f08fec9e5d161146672022190172bcb121f980bd7a64f251ea643f4b19d0f071?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"biak.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.biak.sk\/wp-content\/uploads\/img_a299267_w16600_t1555076861.jpg","url":"https:\/\/www.biak.sk\/wp-content\/uploads\/img_a299267_w16600_t1555076861.jpg","height":0,"width":0},"url":"https:\/\/www.biak.sk\/cvicenie-bez-sportovych-pomocok-cvicenie-s-vlastnou-vahou\/","wordCount":514,"articleBody":"Ak \u0161portujete, ur\u010dite pozn\u00e1te obdobie kedy sa\u00a0v\u00e1m nechce. Nechce sa v\u00e1m \u00eds\u0165 do posil\u0148ovne medzi \u013eud\u00ed. Je to \u00faplne norm\u00e1lne, u\u00a0ka\u017ed\u00e9ho \u010dloveka. Existuje p\u00e1r cvikov, ktor\u00e9 si k\u013eudne zacvi\u010d\u00edte aj v\u00a0pohodl\u00ed domova a\u00a0bez ak\u00e9hoko\u013evek n\u00e1\u010dinia. Ide o\u00a0cviky s\u00a0vlastnou v\u00e1hou a\u00a0nebojte sa ur\u010dite sa celkom zapot\u00edte.Plank \/ doskaIde o\u00a0cvik, ktor\u00fdm precvi\u010d\u00edte v\u0161etky partie v\u00e1\u0161ho tela. Zapoj\u00edte aj men\u0161ie svalov\u00e9 partie, ktor\u00e9 mo\u017eno \u010dasto zanedb\u00e1vate. Ide o\u00a0cvik, kde m\u00e1te polohu ako pri kliku. Ale nerob\u00edte \u017eiadny pohyb ale iba jednoducho dr\u017e\u00edte. Mysl\u00edte si, \u017ee je to jednoduch\u00e9 ? Sk\u00faste vydr\u017ea\u0165 jednu min\u00fatu a\u00a0uvid\u00edte, \u017ee sa m\u00fdlite.Existuje mnoho variant ako sa tento cvik m\u00f4\u017ee vykon\u00e1va\u0165. Okrem z\u00e1kladnej polohy, m\u00f4\u017eete sk\u00fasi\u0165 bo\u010dn\u00fa dosku, plank\u00a0 so zdvihnutou nohou alebo rukou. Uvid\u00edte, \u017ee zapoj\u00edte v\u0161etky svalov\u00e9 parte ako s\u00fa nohy, zadok, brucho, chrb\u00e1t, ramen\u00e1, bicepsy… D\u00e1vajte pozor pri preveden\u00ed cviku, aby v\u00e1m nepadal zadok dolu a\u00a0naopak aby ste ho nemali moc vystr\u010den\u00fd. To je toti\u017e naj\u010dastej\u0161ia chyba.\u00a0DrepNemus\u00ed to by\u0165 iba klasick\u00fd drep. Taktie\u017e tu existuje ve\u013ek\u00e9 mno\u017estvo variantov. Od t\u00fdch jednoduch\u0161\u00edch a\u017e po n\u00e1ro\u010dnej\u0161ie. Okrem n\u00f4h precvi\u010d\u00edte aj hlbok\u00e9 svaly chrbtice, brucho, sedacie svaly. Mierne sa predklo\u0148te, pokr\u010dte kolen\u00e1 a\u00a0urobte z\u00e1kladn\u00fd drep. Pozor v\u0161ak na p\u00e4ty, mali by zosta\u0165 st\u00e1le na zemi.\u00a0Medzi n\u00e1ro\u010dnej\u0161ie patr\u00ed napr\u00edklad sumo drep, kde d\u00e1te nohy \u0161ir\u0161ie ako s\u00fa va\u0161e ramen\u00e1. \u0160pi\u010dky, by mali by\u0165 nato\u010den\u00e9 na 45 stup\u0148ov a\u00a0vykon\u00e1vate rovnak\u00fd pohyb ako pri klasickom drepe.Zauj\u00edmav\u00fdm cvikom s\u00a0vlastnou v\u00e1hou je i\u00a0drep s\u00a0v\u00fdskokom. Kde sprav\u00edte drep, vyrovn\u00e1te nohy a\u00a0hne\u010f vysko\u010d\u00edte s\u00a0prepnut\u00fdmi \u0161pi\u010dkami. Alebo\u00a0 statick\u00fd drep kde sa opriete v\u00a0polohde drepu napr\u00edklad o\u00a0stenu a\u00a0vydr\u017e\u00edte \u010do najdlh\u0161\u00ed \u010das.K\u013eukyVe\u013emi ob\u013e\u00faben\u00fd cvik najm\u00e4 u\u00a0mu\u017eov, ale te\u0161\u00ed sa \u010doraz v\u00e4\u010d\u0161ej popularite aj u\u00a0\u017eien. Je v\u00fdborn\u00fdm cvikom, kre precvi\u010d\u00edte chrb\u00e1t, brucho, ramen\u00e1, bicepsy a\u00a0celkovo cel\u00fa horn\u00fa \u010das\u0165 tela. Polo\u017ete ruky priamo pod ramen\u00e1, nohy vystrite a dajte na \u0161\u00edrku bokov, dr\u017ete telo v\u00a0jednej rovine ako pri doske a\u00a0pri klesan\u00ed dr\u017ete lakte va\u0161om pri tele.Pri tomto cviku si d\u00e1vajte pozor na ve\u013emi \u010dast\u00e9 chyby ak\u00fdmi s\u00fa: klesanie alebo vystupovanie\u00a0 zadku, na\u0165ahovanie ramien k\u00a0u\u0161iam.\u00a0Existuje ve\u013ek\u00e9 mno\u017estvo cvikov s\u00a0vlastnou v\u00e1hou mus\u00edte len sk\u00fasi\u0165, ktor\u00e9 bud\u00fa vyhovova\u0165 v\u00e1m. Ur\u010dite sa tak\u00fd n\u00e1jde a\u00a0u\u017e v\u00e1m ni\u010d nebude br\u00e1ni\u0165 v\u00a0tom, aby ste si na\u0161li chv\u00ed\u013eu pre seba a\u00a0precvi\u010dili cel\u00e9 svoje telo.                                                                                                                                                                                                                                                                                                                                                                                        4\/5 - (4 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Cvi\u010denie bez \u0161portov\u00fdch pom\u00f4cok. Cvi\u010denie s vlastnou v\u00e1hou.","item":"https:\/\/www.biak.sk\/cvicenie-bez-sportovych-pomocok-cvicenie-s-vlastnou-vahou\/#breadcrumbitem"}]}]