[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.lasr.sk\/ako-na-nohy\/#Article","mainEntityOfPage":"https:\/\/www.lasr.sk\/ako-na-nohy\/","headline":"Ako na nohy?","name":"Ako na nohy?","description":"Drepy s\u00fa z\u00e1klad. Toto ste u\u017e ur\u010dite viackr\u00e1t po\u010duli no aj tak ned\u00e1vate tomu ve\u013ek\u00fa v\u00e1hu. Je to omyl. Drep je pre v\u00fdvoj n\u00f4h ove\u013ea d\u00f4le\u017eitej\u0161\u00ed ako bench-press pre prsia ale m\u0155tvy \u0165ah pre chrb\u00e1t. Jedn\u00e1 sa o\u00a0najviac z\u00e1kladn\u00fd cvik pre nohy ktor\u00fd z\u00e1rove\u0148 posil\u0148uje stredn\u00fa \u010das\u0165 tela. Ako by ste ale mali drep vykon\u00e1va\u0165? […]","datePublished":"2018-12-12","dateModified":"2018-12-12","author":{"@type":"Person","@id":"https:\/\/www.lasr.sk\/author\/#Person","name":"","url":"https:\/\/www.lasr.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/f2ab007ed309e3d84abcf4139c5580b2bc94c721f9294eeb027f25de56e0a35e?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/f2ab007ed309e3d84abcf4139c5580b2bc94c721f9294eeb027f25de56e0a35e?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"lasr.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.lasr.sk\/wp-content\/uploads\/img_a296816_w16737_t1549994716.jpg","url":"https:\/\/www.lasr.sk\/wp-content\/uploads\/img_a296816_w16737_t1549994716.jpg","height":0,"width":0},"url":"https:\/\/www.lasr.sk\/ako-na-nohy\/","wordCount":400,"articleBody":"Drepy s\u00fa z\u00e1klad. Toto ste u\u017e ur\u010dite viackr\u00e1t po\u010duli no aj tak ned\u00e1vate tomu ve\u013ek\u00fa v\u00e1hu. Je to omyl. Drep je pre v\u00fdvoj n\u00f4h ove\u013ea d\u00f4le\u017eitej\u0161\u00ed ako bench-press pre prsia ale m\u0155tvy \u0165ah pre chrb\u00e1t. Jedn\u00e1 sa o\u00a0najviac z\u00e1kladn\u00fd cvik pre nohy ktor\u00fd z\u00e1rove\u0148 posil\u0148uje stredn\u00fa \u010das\u0165 tela. Ako by ste ale mali drep vykon\u00e1va\u0165? Je na v\u00e1s ko\u013eko s\u00e9rii si pri tomto cviku zvol\u00edte, av\u0161ak najlep\u0161ie je robi\u0165 minim\u00e1lne 8 opakovan\u00ed preto, aby sa nohy dostato\u010dne napumpovali. Drep je najlep\u0161ie vykon\u00e1va\u0165 hne\u010f po stre\u010dingu, kedy s\u00fa nohy dobre zahriat\u00e9 a\u00a0pripraven\u00e9 na poriadnu pumpu. \u010co sa t\u00fdka techniky drepu tak pri drepe sa sna\u017ete ma\u0165 kolena smerom von a\u00a0drepujte \u010do najhlb\u0161ie. Pokia\u013e drepujete len do polovice, riskujete t\u00fdm zranenia va\u0161ich k\u013abov a\u00a0kolien, \u010do m\u00f4\u017ee ma\u0165 za n\u00e1sledok absenciu va\u0161ich tr\u00e9ningov.\u00a0\u00a0Po drepoch je dobr\u00e9 si da\u0165 nejak\u00fd izola\u010dn\u00fd cvik na stehn\u00e1 ako napr\u00edklad predkop\u00e1vanie na stehn\u00e1 ale zakop\u00e1vanie na harmstringy. Pri t\u00fdchto cvikoch sa nepon\u00e1h\u013eajte ale sna\u017ete sa sval \u010do najviac prec\u00edti\u0165 aby ste ho dostato\u010dne zahriali a\u00a0napumpovali. Pri t\u00fdchto cvikoch v\u00e1s m\u00f4\u017eu \u201ep\u00e1li\u0165\u201c stehn\u00e1 ale nemus\u00edte sa ob\u00e1va\u0165, preto\u017ee vtedy viete \u017ee va\u0161e nohy s\u00fa na ceste za kvalitnou pumpou. Pri predkop\u00e1van\u00ed na stroji vy\u0161vihnete nohami hore, a\u00a0pomaly za\u010dnete sp\u00fa\u0161\u0165a\u0165 dole a\u00a0t\u00fdm p\u00e1dom sval kvalitne prec\u00edtite. Ve\u013emi dobr\u00fdm cvikom s\u00fa tie\u017e v\u00fdpady s\u00a0jednoru\u010dkami ktor\u00e9 efekt\u00edvne zaberaj\u00fa na sedac\u00ed sval. Robte napr\u00edklad 10 opakovan\u00ed dopredu, potom sa oto\u010d\u00edte a\u00a0sprav\u00edte 10 nasp\u00e4\u0165. U\u017e po prv\u00fdch s\u00e9ri\u00e1ch budete c\u00edti\u0165 siln\u00e9 napumpovanie, pokia\u013e cvik vykon\u00e1vate pekne hlboko a\u00a0technicky spr\u00e1vne.\u00a0Stre\u010ding netreba podce\u0148ova\u0165. Pred tr\u00e9ningom n\u00f4h si dajte aspo\u0148 3 min\u00fatky na stacion\u00e1rnom bicykli aby ste va\u0161e svaly zahriali, a\u00a0n\u00e1sledne pripravili na z\u00e1\u0165a\u017e. Taktie\u017e na\u0165ahovanie sa k\u00a0\u0161pi\u010dk\u00e1m v\u00a0sede je ve\u013emi dobr\u00fdm stre\u010dingov\u00fdm cvikom ktor\u00fd va\u0161e nohy dobre prekrv\u00ed a\u00a0zabran\u00ed tak mo\u017en\u00fdm n\u00e1sledn\u00fdm zraneniam.                                                                                                                                                                                                                                                                                                                                                                                        4.2\/5 - (11 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Ako na nohy?","item":"https:\/\/www.lasr.sk\/ako-na-nohy\/#breadcrumbitem"}]}]