{"id":10747,"date":"2020-11-22T07:00:38","date_gmt":"2020-11-22T05:00:38","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=10747"},"modified":"2020-11-20T20:42:25","modified_gmt":"2020-11-20T18:42:25","slug":"domaci-trenink-pro-cyklisty-jak-spravne-posilovat","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2020\/11\/22\/domaci-trenink-pro-cyklisty-jak-spravne-posilovat\/","title":{"rendered":"Dom\u00e1c\u00ed tr\u00e9nink pro cyklisty: jak spr\u00e1vn\u011b posilovat"},"content":{"rendered":"

Cyklist\u00e9 \u010dasto opom\u00edjej\u00ed silov\u00fd tr\u00e9nink v obav\u00e1ch, \u017ee jim p\u0159\u00edli\u0161 narostou svaly nebo jednodu\u0161e v p\u0159edstav\u011b, \u017ee je to ztr\u00e1ta \u010dasu. To je velk\u00e1 \u0161koda zejm\u00e9na p\u0159i dom\u00e1c\u00edm tr\u00e9ninku, kter\u00fd je k zes\u00edlen\u00ed jako stvo\u0159en\u00fd. Kdy\u017e k silov\u00e9mu tr\u00e9ninku p\u0159istoup\u00edte spr\u00e1vn\u011b, tak ur\u010dit\u011b nehroz\u00ed ne\u017e\u00e1douc\u00ed n\u00e1r\u016fst v\u00e1hy.<\/strong><\/p>\n

Prof\u00edci ji\u017e dnes za\u0159azuj\u00ed silov\u00fd tr\u00e9nink zcela b\u011b\u017en\u011b. Dok\u00e1\u017ee toti\u017e vylep\u0161it silovou vytrvalost a t\u00edm i v\u00fdkonnost v\u00a0sedle. Pro hobby cyklisty je v\u0161ak silov\u00fd tr\u00e9nink d\u016fle\u017eit\u00fd z\u00a0jin\u00e9ho d\u016fvodu. Pravideln\u00e9 posilov\u00e1n\u00ed je dle dostupn\u00e9 odborn\u00e9 literatury tou nejlep\u0161\u00ed prevenc\u00ed zran\u011bn\u00ed, a to jak ve sportu, tak i v\u00a0b\u011b\u017en\u00e9m \u017eivot\u011b.<\/p>\n

Komplexn\u00ed silov\u00fd tr\u00e9nink toti\u017e dok\u00e1\u017ee pos\u00edlit partie, kter\u00e9 maj\u00ed cyklist\u00e9 typicky oslaben\u00e9. \u010casto se tak srovnaj\u00ed b\u011b\u017en\u00e9 probl\u00e9my jako shrben\u00fd postoj s\u00a0rameny nato\u010den\u00fdmi dovnit\u0159 \u010di bolesti kolenou.<\/p>\n

C\u00edlem je s\u00edla a ne objem<\/strong><\/h2>\n

Kulturist\u00e9, jim\u017e jde prim\u00e1rn\u011b o n\u00e1r\u016fst objemu sval\u016f, posiluj\u00ed tak, aby toho dos\u00e1hli. V praxi to znamen\u00e1, \u017ee d\u011blaj\u00ed \u0159adu izolovan\u00fdch cvik\u016f a velk\u00e9 mno\u017estv\u00ed opakov\u00e1n\u00ed a\u017e do svalov\u00e9ho selh\u00e1n\u00ed. Tedy do stavu, kdy u\u017e dal\u0161\u00ed opakov\u00e1n\u00ed fyzicky nen\u00ed mo\u017en\u00e9. Jako cyklist\u00e9 v\u0161ak takto tr\u00e9novat nemus\u00edme. Sta\u010d\u00ed se dr\u017eet n\u011bkolika pravidel, kter\u00e9 silov\u00fd tr\u00e9nink nasm\u011b\u0159uj\u00ed k budov\u00e1n\u00ed s\u00edly, nikoli objemu svalu.<\/p>\n

Zvedejte t\u011b\u017ek\u00e9 v\u00e1hy. C\u00edlem je navy\u0161ovat v\u00e1hu a sni\u017eovat po\u010det opakov\u00e1n\u00ed. Spr\u00e1vn\u00e9 proveden\u00ed cvik\u016f je v\u0161ak podm\u00ednkou.<\/p>\n

\"\"<\/a><\/p>\n

D\u011blejte jen 1-5 opakov\u00e1n\u00ed a dop\u0159ejte si odpo\u010dinek alespo\u0148 t\u0159i minuty mezi sety pro pln\u00e9 obnoven\u00ed sil. C\u00edlem je se spr\u00e1vnou technikou zvednout velkou v\u00e1hu sp\u00ed\u0161e ne\u017e mnohokr\u00e1t odfl\u00e1knout pohyb s lehkou vahou.<\/p>\n

Napl\u00e1nujte si 3-6 set\u016f cvik\u016f zam\u011b\u0159en\u00fdch na cel\u00e9 t\u011blo (nap\u0159\u00edklad d\u0159ep \u010di mrtv\u00fd tah). Ned\u011blejte izolovan\u00e9 cviky, pokud je nem\u00e1te p\u0159edeps\u00e1ny od fyzioterapeuta.<\/p>\n

\n
\"hubeni-ci-s-pupikem-pozitkari-i-zavodnici-l-etape-miri-do-ceska\"\/<\/a><\/div>
\n Silni\u010dn\u00ed cyklistika<\/a>\n <\/div>\n
\n \n

Huben\u00ed \u010di s\u00a0pup\u00edkem, po\u017eitk\u00e1\u0159i i z\u00e1vodn\u00edci! L\u00b4 Etape m\u00ed\u0159\u00ed do \u010ceska<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Silov\u00fd tr\u00e9nink za\u0159azujte maxim\u00e1ln\u011b dvakr\u00e1t t\u00fddn\u011b.<\/p>\n

Tato pravidla jsou pom\u011brn\u011b striktn\u00ed, ale d\u00edky tomu opravdu maximalizuj\u00ed n\u00e1r\u016fst s\u00edly a minimalizuj\u00ed n\u00e1r\u016fst svalov\u00e9 hmoty. Pro nov\u00e1\u010dky je ale ur\u010dit\u011b d\u016fle\u017eit\u00e9 db\u00e1t na spr\u00e1vn\u00e9 proveden\u00ed cvik\u016f a posouvat se k vysok\u00fdm vah\u00e1m opatrn\u011b.<\/p>\n

Kettlebell, hrazda \u010di pono\u017eky vypln\u011bn\u00e9 r\u00fd\u017e\u00ed<\/strong><\/h2>\n

Pokud nepat\u0159\u00edte mezi \u0161\u0165astlivce, kte\u0159\u00ed maj\u00ed doma k dispozici pln\u011b vybavenou posilovnu, tak budete muset nejsp\u00ed\u0161 trochu improvizovat. Jedn\u00edm mo\u017en\u00fdm \u0159e\u0161en\u00edm je po\u0159\u00eddit kettlebell. Je to univerz\u00e1ln\u00ed z\u00e1va\u017e\u00ed, s n\u00edm\u017e zvl\u00e1dnete cviky na cel\u00e9 t\u011blo, nestoj\u00ed p\u0159\u00edli\u0161 a nezabere doma moc prostoru.<\/p>\n

\n
\"4-nejlepsi-cviky-pro-rozvoj-sily-v-cyklistice\"\/<\/a><\/div>
\n Zdrav\u00ed a tr\u00e9nink<\/a>\n <\/div>\n
\n \n

4 nejlep\u0161\u00ed cviky pro rozvoj s\u00edly v cyklistice<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Pokud chcete investovat je\u0161t\u011b d\u00e1l, tak se ur\u010dit\u011b vyplat\u00ed hrazda, pouh\u00fd pasivn\u00ed vis dok\u00e1\u017ee zes\u00edlit \u00fachop a uvolnit ramena a p\u00e1te\u0159.<\/p>\n

Pokud se ale chcete vyhnout jak\u00e9koli investici, tak ur\u010dit\u011b m\u016f\u017eete vytvo\u0159it improvizovan\u00e9 z\u00e1va\u017e\u00ed nap\u0159\u00edklad tak, \u017ee napln\u00edte pono\u017eky nebo i n\u011bco v\u011bt\u0161\u00edho r\u00fd\u017e\u00ed. Dob\u0159e funguj\u00ed i velk\u00e9 lahve s vodou \u010di kanystry. Kreativit\u011b se meze nekladou.<\/p>\n","protected":false},"excerpt":{"rendered":"

Cyklist\u00e9 \u010dasto opom\u00edjej\u00ed silov\u00fd tr\u00e9nink v obav\u00e1ch, \u017ee jim p\u0159\u00edli\u0161 narostou svaly nebo jednodu\u0161e v p\u0159edstav\u011b, \u017ee je to ztr\u00e1ta […]<\/p>\n","protected":false},"author":122,"featured_media":10771,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[126,1291,1191,56,9,27,28],"global-categories":[411],"class_list":["post-10747","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-a-trenink","tag-cyklistika","tag-domaci-posilovna","tag-domaci-trenink","tag-horska-cyklistika","tag-silnicni-cyklistika","tag-trenink","tag-zdravi","global-categories-cycling"],"yoast_head":"\nDom\u00e1c\u00ed tr\u00e9nink pro cyklisty: jak spr\u00e1vn\u011b posilovat | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"Cyklist\u00e9 \u010dasto opom\u00edjej\u00ed silov\u00fd tr\u00e9nink v\u00a0obav\u00e1ch, \u017ee jim p\u0159\u00edli\u0161 narostou svaly. 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