{"id":12169,"date":"2021-07-12T10:00:40","date_gmt":"2021-07-12T08:00:40","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=12169"},"modified":"2021-07-07T08:45:44","modified_gmt":"2021-07-07T06:45:44","slug":"silovy-trening-pre-cyklistov-10-zakladnych-cviceni-ktore-vam-pomozu-stat-sa-lepsim-cyklistom","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2021\/07\/12\/silovy-trening-pre-cyklistov-10-zakladnych-cviceni-ktore-vam-pomozu-stat-sa-lepsim-cyklistom\/","title":{"rendered":"Silov\u00fd tr\u00e9ning pre cyklistov &#8211; 10 z\u00e1kladn\u00fdch cvi\u010den\u00ed, ktor\u00e9 v\u00e1m pom\u00f4\u017eu sta\u0165 sa lep\u0161\u00edm cyklistom"},"content":{"rendered":"<p><strong>Takmer v\u0161etci cyklisti vedia, \u017ee by sa mali venova\u0165 aj silov\u00e9mu tr\u00e9ningu. V\u00fdhody pre lep\u0161ie v\u00fdkony na bicykli, zdravie a kvalitu \u017eivota s\u00fa jednoducho pr\u00edli\u0161 v\u00fdznamn\u00e9 na to, aby sme ich ignorovali. To v\u0161ak asi st\u00e1le nie je dostato\u010dn\u00fdm d\u00f4vodom, aby cyklisti za\u010dali pravidelne chodi\u0165 do posil\u0148ovne. Tento \u010dl\u00e1nok je tu preto, aby v\u00e1m veci zjednodu\u0161ili. Nau\u010d\u00edte sa, ako zaradi\u0165 silov\u00e9 cvi\u010denie do svojho tr\u00e9ningov\u00e9ho pl\u00e1nu na bicykli a ako spr\u00e1vne vykona\u0165 v\u0161etk\u00fdch 10 z\u00e1kladn\u00fdch cvikov.<\/strong><\/p>\n<p><!--more--><\/p>\n<p>Silov\u00e9mu tr\u00e9ningu sa treba venova\u0165 postupne a zvy\u0161ova\u0165 hmotnosti v z\u00e1vislosti od va\u0161ich schopnost\u00ed. Aby bol \u010do najefekt\u00edvnej\u0161\u00ed, vy\u017eaduje si pravidelnos\u0165 ale z\u00e1rove\u0148 aj odpo\u010dinok. Je tie\u017e dobr\u00e9 ma\u0165 na pam\u00e4ti, \u017ee potrebujete tr\u00e9nova\u0165 silovo ako cyklista, nie ako kulturista. Va\u0161im cie\u013eom nebude budovanie svalov na estetick\u00e9 \u00fa\u010dely, ale zlep\u0161enie sily a vytrvalosti v k\u013e\u00fa\u010dov\u00fdch oblastiach.<\/p>\n<figure id=\"attachment_12180\" aria-describedby=\"caption-attachment-12180\" style=\"width: 1024px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/03\/exercise-pexels-1582161.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-12180\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2021\/07\/exercise-pexels-1582161-1024x683.jpg\" alt=\"Exercise\" width=\"1024\" height=\"683\" \/><\/a><figcaption id=\"caption-attachment-12180\" class=\"wp-caption-text\">Postavte si dom\u00e1cu telocvi\u010d\u0148u. K\u00fapte si kettlebell, ty\u010d na zhyby alebo podlo\u017eku na jogu. Nau\u010dte sa spr\u00e1vnu techniku \u200b\u200bod dobr\u00e9ho in\u0161truktora.<\/figcaption><\/figure>\n<h2><strong>Za\u010dnite v malom<\/strong><\/h2>\n<p>Spravidla je najlep\u0161ie za\u010da\u0165 jednoducho a \u013eahko. Ak e\u0161te nedok\u00e1\u017eete dokon\u010di\u0165 cvi\u010denie s hmotnos\u0165ou vlastn\u00e9ho tela, neprid\u00e1vajte nijak\u00e9 extern\u00e9 z\u00e1va\u017eie. Preto v\u00e1m poskytneme s\u00fabor cvi\u010den\u00ed s hmotnos\u0165ou vlastn\u00e9ho tela, s ktor\u00fdmi by ste mali za\u010da\u0165. Ke\u010f svoje v\u00fdkony dostato\u010dne zlep\u0161\u00edte, m\u00f4\u017eete za\u010da\u0165 k niektor\u00fdm z nich prid\u00e1va\u0165 z\u00e1va\u017eia alebo prejs\u0165 len na cviky so z\u00e1va\u017eiami.<\/p>\n<h2><strong>Mal\u00fd v\u00fdkon a v\u00fdrazn\u00e9 v\u00fdsledky<\/strong><\/h2>\n<p>Ve\u013ek\u00e9 v\u00fdkony a ve\u013ea opakovan\u00ed s \u0165a\u017ek\u00fdmi hmotnos\u0165ami predstavuj\u00fa vzorec pre dosiahnutie ve\u013ek\u00fdch svalov. Ako cyklista sa chcete s\u00fastredi\u0165 sk\u00f4r na silu ako na rast svalov. To znamen\u00e1, \u017ee sa m\u00f4\u017eete zamera\u0165 v silovom tr\u00e9ningu na men\u0161ie hmotnosti. Medzi jednotliv\u00fdmi s\u00e9riami by ste mali ma\u0165 tie\u017e dlh\u0161ie prest\u00e1vky, sna\u017ete sa ma\u0165 minim\u00e1lne 3 min\u00faty, aby sa va\u0161e svaly zotavili.<\/p>\n<h2><strong>Cvi\u010dte po cel\u00fd rok<\/strong><\/h2>\n<p>V\u0161etci vieme, \u017ee mimo sez\u00f3na je ide\u00e1lnym \u010dasom na silov\u00fd tr\u00e9ning. V zimn\u00fdch mesiacoch by ste sa mali sna\u017ei\u0165 zv\u00fd\u0161i\u0165 svoju silu. Ale chybu, ktor\u00fa mnoh\u00ed robia je to, \u017ee s posil\u0148ovan\u00edm prestan\u00fa, akon\u00e1hle skon\u010d\u00ed cyklistick\u00e1 sez\u00f3na. Udr\u017eiavanie sily je rovnako d\u00f4le\u017eit\u00e9 ako budovanie sily.<\/p>\n<p>Uistite sa, \u017ee pokra\u010dujete v silovom tr\u00e9ningu po cel\u00fd rok minim\u00e1lne 1\u20132 kr\u00e1t t\u00fd\u017edenne a mimo sez\u00f3ny sa cvi\u010deniu venujte a\u017e 2\u20133 kr\u00e1t t\u00fd\u017edenne.<\/p>\n<figure id=\"attachment_12181\" aria-describedby=\"caption-attachment-12181\" style=\"width: 1000px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2021\/07\/Kettlebell-unges-profimedia-0617374781.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-12181 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2021\/07\/Kettlebell-unges-profimedia-0617374781.jpg\" alt=\"Kettlebell lunge\" width=\"1000\" height=\"623\" \/><\/a><figcaption id=\"caption-attachment-12181\" class=\"wp-caption-text\">Pri ka\u017edom tr\u00e9ningu, ktor\u00fd rob\u00edte, mus\u00edte vedie\u0165, ktor\u00fa svalov\u00fa partiu tr\u00e9nujete a ak\u00e9 v\u00fdhody pre v\u00e1s m\u00e1. \u00a9 Profimedia<\/figcaption><\/figure>\n<h2><strong>Napl\u00e1nujte si silov\u00fd tr\u00e9ning strategicky<\/strong><\/h2>\n<p>Najlep\u0161ie je robi\u0165 silov\u00e9 tr\u00e9ningy v ten ist\u00fd de\u0148, ke\u010f m\u00e1te \u013eah\u0161iu jazdu ako v de\u0148 odpo\u010dinku. Rovnako ako cyklistika, aj silov\u00e9 tr\u00e9ningy sp\u00f4sobuj\u00fa \u00fanavu, ktor\u00e1 si vy\u017eaduje zotavenie. Sna\u017ete sa umiestni\u0165 svoju jazdu a silov\u00e9 tr\u00e9ningy v jeden de\u0148 s \u010do najv\u00e4\u010d\u0161\u00edm \u010dasov\u00fdm odstupom. To umo\u017en\u00ed v\u00e1\u0161mu telu trochu sa zotavi\u0165 a budete si m\u00f4c\u0165 udr\u017ea\u0165 po\u017eadovan\u00fa kvalitu tr\u00e9ningov. Pre za\u010diato\u010dn\u00edkov je zvy\u010dajne lep\u0161ie najsk\u00f4r cvi\u010di\u0165 silu a jazdi\u0165 a\u017e nesk\u00f4r po\u010das d\u0148a.<\/p>\n<p>V\u017edy pam\u00e4tajte na to, \u017ee silov\u00fd tr\u00e9ning je doplnkom va\u0161ich tr\u00e9ningov na bicykli. Najd\u00f4le\u017eitej\u0161ie jazdy ka\u017ed\u00e9ho t\u00fd\u017ed\u0148a by mali by\u0165 aj na\u010falej va\u0161ou tr\u00e9ningovou prioritou.<\/p>\n<h2><strong>Cvi\u010denie s telesnou hmotnos\u0165ou<\/strong><\/h2>\n<p>V\u00fdhodou cvi\u010den\u00ed s vlastnou hmotnos\u0165ou je, \u017ee ich m\u00f4\u017eete vykon\u00e1va\u0165 takmer kdeko\u013evek a kedyko\u013evek. Svoje svaly si m\u00f4\u017eete udr\u017eiava\u0165 bez pr\u00edstupu do posil\u0148ovne, na dovolenke, pri prest\u00e1vkach v pr\u00e1ci a aj vtedy, ak \u017eijete v malom byte bez fitnes vybavenia. Tu je zoznam najlep\u0161\u00edch silov\u00fdch cvikov telesnej hmotnosti pre cyklistov, ktor\u00e9 si prejdeme.<\/p>\n<ul>\n<li>Plank<\/li>\n<li>V\u00fdpady<\/li>\n<li>Most\u00edky na jednej nohe<\/li>\n<li>Burpees &#8211; Angli\u010d\u00e1k<\/li>\n<li>Plavec<\/li>\n<\/ul>\n<h2><strong>Plank<\/strong><\/h2>\n<p>Sila jadra pom\u00e1ha maximalizova\u0165 v\u00fdkonnos\u0165 na bicykli a plank cviky s\u00fa jedn\u00fdm z najefekt\u00edvnej\u0161\u00edch cvi\u010den\u00ed na zv\u00fd\u0161enie sily jadra. Zameriavaj\u00fa sa na va\u0161e ramen\u00e1, brucho a kr\u00ed\u017ee. A existuje to\u013eko vari\u00e1ci\u00ed, ktor\u00e9 m\u00f4\u017eete urobi\u0165. M\u00f4\u017eete robi\u0165 bo\u010dn\u00e9 planky, rovn\u00e9 planky, spidermansk\u00e9 planky, alebo m\u00f4\u017eete sk\u00fasi\u0165 striedavo zdvihn\u00fa\u0165 jednu nohu alebo jednu ruku, aby ste zv\u00fd\u0161ili intenzitu cvi\u010denia. Za\u010dnite s \u010dasmi okolo 30 a\u017e 60 sek\u00fand a pri tr\u00e9ningu mimo sez\u00f3nu zv\u00fd\u0161te cviky na 60 a\u017e 90 sek\u00fand.<\/p>\n<div class=\"embed-controller-wrapper\">\n<div class=\"embed-wrapper\"><iframe title=\"Bowflex\u00ae Bodyweight Workout | Three-Minute Perfect Plank\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/ynUw0YsrmSg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div>\n<h2><strong>V\u00fdpady<\/strong><\/h2>\n<p>Pohyby jednej nohy s\u00fa zvy\u010dajne uprednost\u0148ovan\u00e9 pred obojstrann\u00fdmi, preto\u017ee napodob\u0148uj\u00fa jednostrann\u00fa povahu \u0161liapania na bicykli. Cviky na jednu nohu tie\u017e aktivuj\u00fa v\u00e4\u010d\u0161iu koordin\u00e1ciu a stabilitu jadra a r\u00fdchlo odhalia v\u0161etky rozdiely v sile n\u00f4h, ktor\u00e9 je potrebn\u00e9 vyrie\u0161i\u0165.<\/p>\n<p>V\u00fdpady s\u00fa skvel\u00fdm pr\u00edkladom pohybu jednej nohy. Zameriavaj\u00fa sa na va\u0161e stehn\u00e1, boky a hamstringy. Dve be\u017en\u00e9 chyby pri v\u00fdpadoch s\u00fa, ke\u010f vykro\u010d\u00edte m\u00e1lo alebo sprav\u00edte pr\u00edli\u0161 ve\u013ek\u00e9 vykro\u010denie. \u010eal\u0161\u00edmi chybami je predkl\u00e1\u0148anie sa alebo vykon\u00e1vanie v\u00fdpadov pr\u00edli\u0161 dynamicky. Pri v\u00fdpadoch zameran\u00fdch na stratu telesnej hmotnosti sa zamerajte na vy\u0161\u0161ie rozsahy opakovan\u00ed 15-30 opakovan\u00ed na s\u00e9riu, s cie\u013eom 3-5 s\u00e9ri\u00ed. Ak chcete pokry\u0165 aj rozsah pohybu zo strany na stranu, vysk\u00fa\u0161ajte tie\u017e bo\u010dn\u00e9 v\u00fdpady.<\/p>\n<div class=\"embed-controller-wrapper\">\n<div class=\"embed-wrapper\"><iframe title=\"Bowflex\u00ae How-To | Lunges for Beginners\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/QOVaHwm-Q6U?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div>\n<h2><strong>Most\u00edky na jednej nohe<\/strong><\/h2>\n<p>\u010eal\u0161\u00edm skvel\u00fdm pohybom jednej nohy pre cyklistov je most\u00edk s jednou nohou. Zameriava sa na va\u0161e hamstringy a zadok, ktor\u00e9 m\u00f4\u017eu by\u0165 slab\u00e9 u cyklistov, ktor\u00ed dominuj\u00fa v stehn\u00e1ch a bedr\u00e1ch. Hamstringy hraj\u00fa k\u013e\u00fa\u010dov\u00fa \u00falohu po\u010das \u0161liapania do ped\u00e1lov a (aj ke\u010f sa na ne \u010dasto zab\u00fada) robia ve\u013ek\u00fd kus pr\u00e1ce.<\/p>\n<p>Aby ste toto cvi\u010denie zvl\u00e1dli dobre, \u013eahnite na podlo\u017eku na chrb\u00e1t, nohy ohnut\u00e9 s p\u00e4tami tesne pri zadku, chodidl\u00e1 na podlahe a ruky polo\u017een\u00e9 po stran\u00e1ch. Jednu nohu zdvihnite rovno hore k stropu, obe kolen\u00e1 dr\u017ete v jednej l\u00ednii. Zapojte zadok a zdvihnite boky nahor k stropu, aby ste vytvorili rovn\u00fa l\u00edniu od ramien po kolen\u00e1. Dajte si prest\u00e1vku s t\u00fdm, \u017ee pomaly sp\u00fa\u0161\u0165ate chrb\u00e1t nadol a postup opakujte, aby ste dosiahli kompletn\u00fa s\u00e9riu.<\/p>\n<lite-youtube videoid=AVAXhy6pl7o params=\"enablejsapi=1\" style=\"background-image: url('https:\/\/i.ytimg.com\/vi_webp\/AVAXhy6pl7o\/maxresdefault.webp');\"><\/lite-youtube>\n<h2><strong>Burpees &#8211; Angli\u010d\u00e1k<\/strong><\/h2>\n<p>Burpee je skvel\u00e9 cvi\u010denie cel\u00e9ho tela, ktor\u00e9 v\u00e1m pom\u00f4\u017ee rozvin\u00fa\u0165 v\u00fdbu\u0161n\u00fa silu. M\u00e1 to by\u0165 dynamick\u00fd pohyb, ktor\u00fd precvi\u010d\u00ed v\u0161etky hlavn\u00e9 k\u013aby a svalov\u00e9 skupiny. Aby ste cvi\u010dili spr\u00e1vne, stojte s rukami pri bokoch. Drepnite si dole a polo\u017ete ruky na podlahu, na \u0161\u00edrku ramien. Ke\u010f sa sp\u00fa\u0161\u0165ate na podlahu, zakopnite nohy do zadu, do polohy planku. Urobte k\u013euk a potom nohy vr\u00e1\u0165te sp\u00e4\u0165 k ruk\u00e1m v podrepe. Vyrovnajte nohy a vysko\u010dte, ruky zdvihnite nad hlavu.<\/p>\n<lite-youtube videoid=dZgVxmf6jkA params=\"enablejsapi=1\" style=\"background-image: url('https:\/\/i.ytimg.com\/vi_webp\/dZgVxmf6jkA\/maxresdefault.webp');\"><\/lite-youtube>\n<h2><strong>Plavec<\/strong><\/h2>\n<p>Toto cvi\u010denie sa zameriava na cel\u00fd chrb\u00e1t a \u00fa\u010dinne precvi\u010d\u00ed tie partie, ktor\u00e9 m\u00e1te pre\u0165a\u017een\u00e9 z toho d\u00f4vodu, \u017ee cyklisti po\u010das jazdy sedia v polohe nahnutej dopredu. Navy\u0161e mnoho z n\u00e1s cyklistick\u00fdch nad\u0161encov m\u00e1 sedav\u00e9 zamestnanie, preto sa st\u00e1va toto cvi\u010denie dvakr\u00e1t tak d\u00f4le\u017eit\u00e9, preto\u017ee pom\u00e1ha v boji proti negat\u00edvnym dopadom sedenia na cel\u00fd chrb\u00e1t.<\/p>\n<p>Pri tomto cviku si \u013eahnite tv\u00e1rou dole na podlo\u017eku, ruky vystret\u00e9 rovno nad hlavu, nohy rovno a chodidl\u00e1 zhruba na \u0161\u00edrku bokov. Zapojte zadok a chrb\u00e1t a pomaly zdvihnite nohy, hrudn\u00edk a ruky nieko\u013eko centimetrov od podlahy. Prav\u00fa ruku a \u013eav\u00fa nohu zdvihnite vy\u0161\u0161ie. Potom zdvihnite \u013eav\u00fa ruku a prav\u00fa nohu vy\u0161\u0161ie. Pokra\u010dujte striedan\u00edm. Pok\u00faste sa dosta\u0165 na 5 s\u00e9ri\u00ed po 60 sekund\u00e1ch.<\/p>\n<lite-youtube videoid=33j5tfRvgLA params=\"enablejsapi=1\" style=\"background-image: url('https:\/\/i.ytimg.com\/vi_webp\/33j5tfRvgLA\/maxresdefault.webp');\"><\/lite-youtube>\n<h2><strong>Cviky so z\u00e1\u0165a\u017eou<\/strong><\/h2>\n<p>Cviky so z\u00e1\u0165a\u017eou vy\u017eaduj\u00fa ur\u010dit\u00e9 vybavenie, mus\u00edte ma\u0165 pr\u00edstup ku kettlebells, \u010dink\u00e1m, alebo jednoducho k nie\u010domu \u0165a\u017ek\u00e9mu, s \u010d\u00edm sa \u013eahko manipuluje. V\u00fdhodou je, \u017ee si viete nastavi\u0165 po\u017eadovan\u00fa hmotnos\u0165, pod\u013ea potreby.<\/p>\n<ul>\n<li>M\u0155tvy \u0165ah jednou nohou<\/li>\n<li>Kettlebell swing<\/li>\n<li>Drepy<\/li>\n<li>Tureck\u00e9 vst\u00e1vanie<\/li>\n<li>V\u00fdpadky s \u010dinkami<\/li>\n<\/ul>\n<h2><strong>M\u0155tvy \u0165ah jednou nohou<\/strong><\/h2>\n<p>M\u0155tve \u0165ahy jednej nohy s\u00fa \u010fal\u0161\u00edm skvel\u00fdm pohybom pre cyklistov. Zameriavaj\u00fa sa na zadok, hamstringy, stehn\u00e1 a doln\u00fa \u010das\u0165 chrbta, aby ste \u00fa\u010dinnej\u0161ie dok\u00e1zali \u0161liapa\u0165 zo sedla. Toto cvi\u010denie v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 napravi\u0165 pr\u00edpadn\u00fa svalov\u00fa nerovnov\u00e1hu, preto\u017ee ka\u017ed\u00e1 noha je n\u00faten\u00e1 za\u0165a\u017eenie zvl\u00e1da\u0165 samostatne. D\u00f4razne sa odpor\u00fa\u010da za\u010da\u0165 sa pohyb u\u010di\u0165 bez akejko\u013evek hmotnosti alebo s ve\u013emi n\u00edzkou hmotnos\u0165ou ni\u017e\u0161ou ako 10 kg. Pred pridan\u00edm \u010fal\u0161ej z\u00e1\u0165a\u017ee sa sna\u017ete prepracova\u0165 na 8-10 opakovan\u00ed. Ak si nie ste ist\u00ed spr\u00e1vnou technikou, pozrite si nasleduj\u00face video.<\/p>\n<div class=\"embed-controller-wrapper\">\n<div class=\"embed-wrapper\"><iframe title=\"The BEST Single-Leg RDL Tutorial (Romanian Deadlift)\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/Zfr6wizR8rs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div>\n<h2><strong>Kettlebell swing<\/strong><\/h2>\n<p>Kettlebell swing je \u010fal\u0161\u00ed pohyb, ktor\u00fd stavia na klasickom m\u0155tvom \u0165ahu. Je to skvel\u00e1 vo\u013eba na zv\u00fd\u0161enie odolnosti. Toto cvi\u010denie sa zameriava na va\u0161e stehn\u00e1, hamstringy a boky. Mali by sa vykon\u00e1va\u0165 ako v\u00fdbu\u0161n\u00fd pohyb. Za\u010dnite v rozmedz\u00ed 15-25 opakovan\u00ed s 1-2 min\u00fatami odpo\u010dinku medzi s\u00e9riami a 3-5 s\u00e9riami ako cie\u013e. Spr\u00e1vna technika je nevyhnutn\u00e1. Nezabudnite s t\u00fdm presta\u0165, akon\u00e1hle d\u00f4jde k \u00fanave v\u00e1\u0161ho tela. Pozrite si nasleduj\u00face video a na\u0161tudujte si spr\u00e1vnu techniku \u200b\u200bako za\u010diato\u010dn\u00edk.<\/p>\n<div class=\"embed-controller-wrapper\">\n<div class=\"embed-wrapper\"><iframe title=\"The Kettlebell Swing for Beginners: A Simple and Safe How-To\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/uI8ES4jRcPk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div>\n<h2><strong>Drepy<\/strong><\/h2>\n<p>Drep je \u010fal\u0161\u00edm skuto\u010dne d\u00f4le\u017eit\u00fdm z\u00e1kladn\u00fdm pohybom dolnej \u010dasti tela, rovnako ako m\u0155tvy \u0165ah. Mal by by\u0165 pravidelnou s\u00fa\u010das\u0165ou v\u00e1\u0161ho silov\u00e9ho tr\u00e9ningu, bez oh\u013eadu na to, \u010di rob\u00edte iba drepy s telesnou hmotnos\u0165ou alebo drepy s \u010dinkou. Drepy s\u00fa vhodn\u00e9 pre za\u010diato\u010dn\u00edkov a zameriavaj\u00fa sa na boky, stehn\u00e1 a hamstringy. Pred prechodom na vy\u0161\u0161ie hmotnosti v\u017edy za\u010dnite s ni\u017e\u0161ou hmotnos\u0165ou a vy\u0161\u0161\u00edmi opakovaniami (15-30). Aj pri tomto pohybe je nevyhnutn\u00e9 nau\u010di\u0165 sa spr\u00e1vnu techniku, inak si m\u00f4\u017eete narobi\u0165 viac \u0161kody ako \u00fa\u017eitku. Pozrite si spr\u00e1vnu techniku \u200b\u200ba be\u017en\u00e9 chyby v nasleduj\u00facom videu.<\/p>\n<div class=\"embed-controller-wrapper\">\n<div class=\"embed-wrapper\"><iframe title=\"The Perfect Squat - Do it right!\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/X0qC1k0Zi6k?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div>\n<h2><strong>Tureck\u00e9 vst\u00e1vanie<\/strong><\/h2>\n<p>Jedn\u00e1 sa o vynikaj\u00faci vyv\u00e1\u017een\u00fd cvik, ktor\u00fd sp\u00e1ja ve\u013ea z vy\u0161\u0161ie spomenut\u00fdch pohybov do jedn\u00e9ho. Zah\u0155\u0148a prvky planku, v\u00fdpadov a hlbok\u00e9ho drepu, ako aj precvi\u010denie hornej \u010dasti tela. Zameriava sa tie\u017e na samostatn\u00e9 svalstvo jednej ruky, jednej nohy a stabilitu jadra. Ak niekedy nem\u00e1te dostatok \u010dasu, toto cvi\u010denie v\u00e1m poskytne dokonal\u00e9 precvi\u010denie potrebn\u00fdch parti\u00ed. Pozrite si nasleduj\u00face video, aby ste sa cel\u00fd pohyb nau\u010dili spr\u00e1vne.<\/p>\n<div class=\"embed-controller-wrapper\">\n<div class=\"embed-wrapper\"><iframe title=\"Turkish Get-Up Basics\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/0bWRPC49-KI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div>\n<h2><strong>V\u00fdpadky s \u010dinkami<\/strong><\/h2>\n<p>V\u00fdpady s \u010dinkami s\u00fa \u010fal\u0161\u00edm krokom k \u00fa\u010dinn\u00e9mu cvi\u010deniu v\u00fdpadov. Pred pokusom o t\u00fato vari\u00e1ciu je d\u00f4le\u017eit\u00e9 zvl\u00e1dnu\u0165 z\u00e1kladn\u00fd v\u00fdpad bez z\u00e1\u0165a\u017ee. Ke\u010f sa rozhodnete pre jeho implement\u00e1ciu, z\u00edskate vynikaj\u00faci sp\u00f4sob, ako vylep\u0161i\u0165 pr\u00e1cu zadku, hamstringov a stehien. Extra hmotnos\u0165 m\u00f4\u017eete prida\u0165 dr\u017ean\u00edm \u010dinky alebo kettlebellu nad hlavou, alebo dokonca m\u00f4\u017eete pou\u017ei\u0165 vrece s pieskom cez rameno. Je to skvel\u00fd sp\u00f4sob, ako otestova\u0165 svoju rovnov\u00e1hu a koordin\u00e1ciu.<\/p>\n<lite-youtube videoid=qQyCK_rxzN0 params=\"enablejsapi=1\" style=\"background-image: url('https:\/\/i.ytimg.com\/vi_webp\/qQyCK_rxzN0\/maxresdefault.webp');\"><\/lite-youtube>\n<h2><strong>Silov\u00fd tr\u00e9ning pre cyklistov v skratke<\/strong><\/h2>\n<p>Tento zoznam cvikov posta\u010d\u00ed na to, aby ste precvi\u010dili v\u0161etky rozhoduj\u00face svalov\u00e9 skupiny sp\u00f4sobom, ktor\u00fd sa d\u00e1 skuto\u010dne dobre prenies\u0165 do cyklistiky. Pam\u00e4tajte, \u017ee ich nemus\u00edte robi\u0165 v\u0161etky pri ka\u017edom cvi\u010den\u00ed. Vyberte si zop\u00e1r, ktor\u00e9 precvi\u010dia nohy, jadro a horn\u00fa \u010das\u0165 tela zaka\u017ed\u00fdm, ke\u010f cvi\u010d\u00edte. Za\u010dnite s mal\u00fdmi hmotnos\u0165ami, medzi jednotliv\u00fdmi s\u00e9riami odpo\u010d\u00edvajte a napl\u00e1nujte si silov\u00fd tr\u00e9ning strategicky, aby v\u00e1m nezasahoval do bicyklovania. U\u017e nemus\u00edte bl\u00fadi\u0165 po telocvi\u010dni a prem\u00fd\u0161\u013ea\u0165, \u010do by ste mali cvi\u010di\u0165. Teraz u\u017e viete, \u010do robi\u0165, aby ste mali silu ako cyklista.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Takmer v\u0161etci cyklisti vedia, \u017ee by sa mali venova\u0165 aj silov\u00e9mu tr\u00e9ningu. V\u00fdhody pre lep\u0161ie v\u00fdkony na bicykli, zdravie a [&hellip;]<\/p>\n","protected":false},"author":81,"featured_media":12183,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[323,597,1307,767,1195,55,161,623],"global-categories":[],"class_list":["post-12169","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-cvicenie","tag-cyklista","tag-domaci-trening","tag-motivacia","tag-plavanie","tag-trening","tag-zdravie","tag-zdravy-zivotny-styl"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Silov\u00fd tr\u00e9ning pre cyklistov - 10 z\u00e1kladn\u00fdch cvi\u010den\u00ed, ktor\u00e9 v\u00e1m pom\u00f4\u017eu sta\u0165 sa lep\u0161\u00edm cyklistom<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/sk\/2021\/07\/12\/silovy-trening-pre-cyklistov-10-zakladnych-cviceni-ktore-vam-pomozu-stat-sa-lepsim-cyklistom\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Silov\u00fd tr\u00e9ning pre cyklistov - 10 z\u00e1kladn\u00fdch cvi\u010den\u00ed, ktor\u00e9 v\u00e1m pom\u00f4\u017eu sta\u0165 sa lep\u0161\u00edm cyklistom\" \/>\n<meta property=\"og:description\" content=\"Takmer v\u0161etci cyklisti vedia, \u017ee by sa mali venova\u0165 aj silov\u00e9mu tr\u00e9ningu. 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