Zd\u00e1 se to b\u00fdt drobn\u00fd detail, ale po\u0159ad\u00ed cvik\u016f v\u00a0tr\u00e9ninkov\u00e9m programu sehraje v\u011bt\u0161\u00ed roli, ne\u017e si mo\u017en\u00e1 mysl\u00edte. Jak v\u00fdzkumy, tak osobn\u00ed zku\u0161enosti sportovc\u016f o tom vypov\u00eddaj\u00ed mnoh\u00e9. Cviky byste m\u011bli \u0159adit c\u00edlen\u011b \u2013 podle toho, \u010deho chcete v\u00a0r\u00e1mci tr\u00e9ninku dos\u00e1hnout. Jinak bude vypadat skladba cvi\u010debn\u00edho pl\u00e1nu, kdy\u017e chcete budovat s\u00edlu, odli\u0161n\u00e1 bude p\u0159i snaze o n\u00e1r\u016fst hmoty \u010di vytrvalosti.<\/p>\n

Co \u0159\u00edkaj\u00ed odborn\u00edci?<\/strong><\/h2>\n

Shoduj\u00ed se na tom, \u017ee po\u0159ad\u00ed cvik\u016f zcela z\u00e1sadn\u011b ovlivn\u00ed v\u00fdkonnost. Cviky, kter\u00e9 \u0159ad\u00edte na za\u010d\u00e1tek tr\u00e9ninku, toti\u017e vykon\u00e1v\u00e1te s\u00a0vy\u0161\u0161\u00edm nasazen\u00edm i intenzitou, v\u011bt\u0161inou tak\u00e9 v\u00edce db\u00e1te na techniku. Jednodu\u0161e \u0159e\u010deno \u2013 jste m\u00e9n\u011b unaven\u00ed a v\u00edce pozorn\u00ed. Pr\u00e1v\u011b vy\u010derp\u00e1n\u00ed sehraje v\u00a0pozd\u011bj\u0161\u00edch f\u00e1z\u00edch cvi\u010den\u00ed svou roli, m\u016f\u017ee v\u00e9st k\u00a0poklesu v\u00fdkonnosti a je t\u0159eba s\u00a0t\u00edm spr\u00e1vn\u011b zach\u00e1zet.<\/p>\n

V\u00a0praxi to pak znamen\u00e1, \u017ee v\u00a0silov\u00e9m tr\u00e9ninku \u0159ad\u00edte na za\u010d\u00e1tek obecn\u011b nejn\u00e1ro\u010dn\u011bj\u0161\u00ed cviky (nap\u0159\u00edklad d\u0159epy, bench press, mrtv\u00fd tah apod.). U vytrvalostn\u00edho cvi\u010den\u00ed nen\u00ed po\u0159ad\u00ed cvik\u016f v\u00a0porovn\u00e1n\u00ed s\u00a0posilovac\u00edm tr\u00e9ninkem zase tak d\u016fle\u017eit\u00e9, ale i zde d\u00e1v\u00e1 smysl pracovat s\u00a0t\u00edm, \u017ee v\u00e1m v\u00a0pr\u016fb\u011bhu v\u00fdkonu s\u00edly ub\u00fdvaj\u00ed.<\/p>\n

Z\u00e1kladn\u00ed principy spr\u00e1vn\u00e9ho po\u0159ad\u00ed cvik\u016f<\/strong><\/h2>\n

Tou \u00fapln\u011b nejz\u00e1sadn\u011bj\u0161\u00ed radou je za\u010d\u00ednat tr\u00e9nink tzv. z\u00e1kladn\u00edmi cviky (mrtv\u00fd tah, d\u0159epy, shyby apod.). Jde o cviky aktivuj\u00edc\u00ed v\u00edce svalov\u00fdch skupin sou\u010dasn\u011b, n\u00e1ro\u010dn\u00e9 na koordinaci a vy\u017eaduj\u00edc\u00ed hodn\u011b energie. Teprve po nich by m\u011bly p\u0159ij\u00edt na \u0159adu cviky izolovan\u00e9, jako jsou bicepsov\u00e9 zdvihy, kickbacky atd. \u2013 tedy cviky zam\u011b\u0159en\u00e9 pouze na jednu svalovou skupinu a mnohem m\u00e9n\u011b zat\u011b\u017euj\u00edc\u00ed centr\u00e1ln\u00ed nervov\u00fd syst\u00e9m.<\/p>\n

V\u017edy vych\u00e1zejte z\u00a0toho, co od tr\u00e9ninku o\u010dek\u00e1v\u00e1te:<\/strong><\/h2>\n

\n
• budov\u00e1n\u00ed s\u00edly<\/strong> \u2013 vy\u017eaduje, abyste tr\u00e9nink zah\u00e1jili n\u00e1ro\u010dn\u00fdmi silov\u00fdmi cviky, mezi n\u011b\u017e pat\u0159\u00ed d\u0159epy, mrtv\u00fd tah, nadhoz atd. Je t\u0159eba, abyste byli schopni je zvl\u00e1dnout s\u00a0maxim\u00e1ln\u00edm nasazen\u00edm a sou\u010dasn\u011b d\u00edky spr\u00e1vn\u00e9 technice minimalizovali riziko zran\u011bn\u00ed;<\/li>\n
• n\u00e1r\u016fst objemu<\/strong> \u2013 zde op\u011bt d\u00e1v\u00e1te p\u0159ednost cvik\u016fm z\u00e1kladn\u00edm a teprve po nich p\u0159ich\u00e1z\u00ed ke slovu ty izolovan\u00e9, tak\u017ee tr\u00e9nink hrudn\u00edku za\u010dnete bench pressem, zat\u00edmco rozpa\u017eky nebo protism\u011brn\u00e9 stahov\u00e1n\u00ed kladek p\u0159ijdou na \u0159adu a\u017e pozd\u011bji;<\/li>\n
• vytrvalost a funkce<\/strong> \u2013 k\u00a0t\u011bmto c\u00edl\u016fm vedou trochu jin\u00e9 cesty, nap\u0159\u00edklad cvi\u010den\u00ed program na b\u00e1zi kruhov\u00e9ho tr\u00e9ninku \u010di supers\u00e9ri\u00ed. Sp\u00ed\u0161 ne\u017e na po\u0159ad\u00ed jednotliv\u00fdch cvik\u016f z\u00e1le\u017e\u00ed na tempu proveden\u00ed a udr\u017een\u00ed sval\u016f v\u00a0tenzi.<\/li>\n
• Sou\u010dasn\u011b je p\u0159i sestavov\u00e1n\u00ed tr\u00e9ninkov\u00e9ho pl\u00e1nu v\u017edy t\u0159eba za\u0159adit vhodnou zah\u0159\u00edvac\u00ed f\u00e1zi, d\u00edky n\u00ed\u017e se svaly p\u0159iprav\u00ed na nadch\u00e1zej\u00edc\u00ed n\u00e1ro\u010dn\u00fd v\u00fdkon. Pokud tedy rad\u00edme za\u010d\u00ednat z\u00e1kladn\u00edmi cviky, m\u00e1me t\u00edm na mysli po d\u016fkladn\u00e9m rozcvi\u010den\u00ed. To zajist\u00ed sou\u010dasn\u011b i prevenci zran\u011bn\u00ed.<\/li>\n<\/ul>\n

  Kdy\u017e m\u00e1te specifick\u00e9 c\u00edle<\/strong><\/h2>\n

  \u0158ada sportovc\u016f sleduje tr\u00e9ninkem i jin\u00e9 c\u00edle, ne\u017e o jak\u00fdch byla \u0159e\u010d v\u00fd\u0161e. Je to zejm\u00e9na zlep\u0161en\u00ed zaost\u00e1vaj\u00edc\u00edch parti\u00ed \u2013 pokud chcete zapracovat na rozvoji konkr\u00e9tn\u00ed svalov\u00e9 skupiny, za\u0159a\u010fte cviky, kter\u00e9 ji aktivuj\u00ed, na za\u010d\u00e1tek tr\u00e9ninku. Kdo m\u00e1 jako slabinu tricepsy, ten t\u00edm p\u00e1dem bude po z\u00e1kladn\u00edch tlakov\u00fdch cvic\u00edch prov\u00e1d\u011bt pr\u00e1v\u011b ty tricepsov\u00e9.<\/p>\n

  Z\u00e1le\u017e\u00ed na \u00farovni sportovce?<\/strong><\/h2>\n

  Rozhodn\u011b ano, nap\u0159\u00edklad pro \u00fapln\u00e9ho za\u010d\u00e1te\u010dn\u00edka bude prioritou spr\u00e1vn\u00e1 technika cvik\u016f a pravidelnost v\u00a0tr\u00e9ninku, po\u0159ad\u00ed konkr\u00e9tn\u00edch cvik\u016f je v\u00a0tuto chv\u00edli sice d\u016fle\u017eit\u00e9 ale nemus\u00ed b\u00fdt z\u00e1konit\u011b na prvn\u00edm m\u00edst\u011b. Tam se pak dost\u00e1v\u00e1 u st\u0159edn\u011b pokro\u010dil\u00fdch a pokro\u010dil\u00fdch sportovc\u016f, kte\u0159\u00ed maj\u00ed techniku za\u017eitou a cvi\u010den\u00ed se u\u017e stalo ned\u00edlnou sou\u010d\u00e1st\u00ed jejich \u017eivota.<\/p>\n

  Plat\u00ed tedy, \u017ee byste m\u011bli m\u00edt cvi\u010debn\u00ed pl\u00e1n pom\u011brn\u011b jasn\u011b dan\u00fd. Ano, zku\u0161en\u00fd sportovec m\u016f\u017ee p\u0159i pohledu na obsazenou benchovou lavi\u010dku improvizovat, ale docela jist\u011b nevym\u011bn\u00ed bench press za protism\u011brn\u00e9 stahov\u00e1n\u00ed kladek.<\/p>\n

  Po\u0159ad\u00ed cvik\u016f v tr\u00e9ninku je jedn\u00edm ze z\u00e1kladn\u00edch faktor\u016f, kter\u00e9 byste m\u011bli m\u00edt na pam\u011bti, pokud chcete, aby v\u00e1m cvi\u010den\u00ed p\u0159in\u00e1\u0161elo kvalitn\u00ed v\u00fdsledky, bylo bezpe\u010dn\u00e9 a smyslupln\u00e9.<\/p>\n","protected":false},"excerpt":{"rendered":"

  Zd\u00e1 se to b\u00fdt drobn\u00fd detail, ale po\u0159ad\u00ed cvik\u016f v\u00a0tr\u00e9ninkov\u00e9m programu sehraje v\u011bt\u0161\u00ed roli, ne\u017e si mo\u017en\u00e1 mysl\u00edte. Jak v\u00fdzkumy, tak osobn\u00ed zku\u0161enosti sportovc\u016f o tom vypov\u00eddaj\u00ed mnoh\u00e9. Cviky byste m\u011bli \u0159adit c\u00edlen\u011b \u2013 podle toho, \u010deho chcete v\u00a0r\u00e1mci tr\u00e9ninku dos\u00e1hnout. Jinak bude vypadat skladba cvi\u010debn\u00edho pl\u00e1nu, kdy\u017e chcete budovat s\u00edlu, odli\u0161n\u00e1 bude p\u0159i snaze o n\u00e1r\u016fst hmoty \u010di vytrvalosti. Co \u0159\u00edkaj\u00ed odborn\u00edci? Shoduj\u00ed se na tom, \u017ee po\u0159ad\u00ed cvik\u016f zcela z\u00e1sadn\u011b ovlivn\u00ed v\u00fdkonnost. Cviky, kter\u00e9 \u0159ad\u00edte na za\u010d\u00e1tek tr\u00e9ninku, toti\u017e vykon\u00e1v\u00e1te s\u00a0vy\u0161\u0161\u00edm nasazen\u00edm i intenzitou, v\u011bt\u0161inou tak\u00e9 v\u00edce db\u00e1te na techniku. Jednodu\u0161e \u0159e\u010deno \u2013 jste m\u00e9n\u011b unaven\u00ed a v\u00edce pozorn\u00ed. Pr\u00e1v\u011b vy\u010derp\u00e1n\u00ed sehraje v\u00a0pozd\u011bj\u0161\u00edch f\u00e1z\u00edch cvi\u010den\u00ed svou roli, m\u016f\u017ee v\u00e9st k\u00a0poklesu v\u00fdkonnosti a je t\u0159eba s\u00a0t\u00edm spr\u00e1vn\u011b zach\u00e1zet. V\u00a0praxi to pak znamen\u00e1, \u017ee v\u00a0silov\u00e9m tr\u00e9ninku \u0159ad\u00edte na za\u010d\u00e1tek obecn\u011b nejn\u00e1ro\u010dn\u011bj\u0161\u00ed cviky (nap\u0159\u00edklad d\u0159epy, bench press, mrtv\u00fd tah apod.). U vytrvalostn\u00edho cvi\u010den\u00ed nen\u00ed po\u0159ad\u00ed cvik\u016f v\u00a0porovn\u00e1n\u00ed s\u00a0posilovac\u00edm tr\u00e9ninkem zase tak d\u016fle\u017eit\u00e9, ale i zde d\u00e1v\u00e1 smysl pracovat s\u00a0t\u00edm, \u017ee v\u00e1m v\u00a0pr\u016fb\u011bhu v\u00fdkonu s\u00edly ub\u00fdvaj\u00ed. Z\u00e1kladn\u00ed principy spr\u00e1vn\u00e9ho po\u0159ad\u00ed cvik\u016f Tou \u00fapln\u011b nejz\u00e1sadn\u011bj\u0161\u00ed radou je za\u010d\u00ednat tr\u00e9nink tzv. z\u00e1kladn\u00edmi cviky (mrtv\u00fd tah, d\u0159epy, shyby apod.). Jde o cviky aktivuj\u00edc\u00ed v\u00edce svalov\u00fdch skupin sou\u010dasn\u011b, n\u00e1ro\u010dn\u00e9 na koordinaci a vy\u017eaduj\u00edc\u00ed hodn\u011b energie. Teprve po nich by m\u011bly p\u0159ij\u00edt na \u0159adu cviky izolovan\u00e9, jako jsou bicepsov\u00e9 zdvihy, kickbacky atd. \u2013 tedy cviky zam\u011b\u0159en\u00e9 pouze na jednu svalovou skupinu a mnohem m\u00e9n\u011b zat\u011b\u017euj\u00edc\u00ed centr\u00e1ln\u00ed nervov\u00fd syst\u00e9m. V\u017edy vych\u00e1zejte z\u00a0toho, co od tr\u00e9ninku o\u010dek\u00e1v\u00e1te: budov\u00e1n\u00ed s\u00edly \u2013 vy\u017eaduje, abyste tr\u00e9nink zah\u00e1jili n\u00e1ro\u010dn\u00fdmi silov\u00fdmi cviky, mezi n\u011b\u017e pat\u0159\u00ed d\u0159epy, mrtv\u00fd tah, nadhoz atd. Je t\u0159eba, abyste byli schopni je zvl\u00e1dnout s\u00a0maxim\u00e1ln\u00edm nasazen\u00edm a sou\u010dasn\u011b d\u00edky spr\u00e1vn\u00e9 technice minimalizovali riziko zran\u011bn\u00ed; n\u00e1r\u016fst objemu \u2013 zde op\u011bt d\u00e1v\u00e1te p\u0159ednost cvik\u016fm z\u00e1kladn\u00edm a teprve po nich p\u0159ich\u00e1z\u00ed ke slovu ty izolovan\u00e9, tak\u017ee tr\u00e9nink hrudn\u00edku za\u010dnete bench pressem, zat\u00edmco rozpa\u017eky nebo protism\u011brn\u00e9 stahov\u00e1n\u00ed kladek p\u0159ijdou na \u0159adu a\u017e pozd\u011bji; vytrvalost a funkce \u2013 k\u00a0t\u011bmto c\u00edl\u016fm vedou trochu jin\u00e9 cesty, nap\u0159\u00edklad cvi\u010den\u00ed program na b\u00e1zi kruhov\u00e9ho tr\u00e9ninku \u010di supers\u00e9ri\u00ed. Sp\u00ed\u0161 ne\u017e na po\u0159ad\u00ed jednotliv\u00fdch cvik\u016f z\u00e1le\u017e\u00ed na tempu proveden\u00ed a udr\u017een\u00ed sval\u016f v\u00a0tenzi. Sou\u010dasn\u011b je p\u0159i sestavov\u00e1n\u00ed tr\u00e9ninkov\u00e9ho pl\u00e1nu v\u017edy t\u0159eba za\u0159adit vhodnou zah\u0159\u00edvac\u00ed f\u00e1zi, d\u00edky n\u00ed\u017e se svaly p\u0159iprav\u00ed na nadch\u00e1zej\u00edc\u00ed n\u00e1ro\u010dn\u00fd v\u00fdkon. Pokud tedy rad\u00edme za\u010d\u00ednat z\u00e1kladn\u00edmi cviky, m\u00e1me t\u00edm na mysli po d\u016fkladn\u00e9m rozcvi\u010den\u00ed. To zajist\u00ed sou\u010dasn\u011b i prevenci zran\u011bn\u00ed. Kdy\u017e m\u00e1te specifick\u00e9 c\u00edle \u0158ada sportovc\u016f sleduje tr\u00e9ninkem i jin\u00e9 c\u00edle, ne\u017e o jak\u00fdch byla \u0159e\u010d v\u00fd\u0161e. Je to zejm\u00e9na zlep\u0161en\u00ed zaost\u00e1vaj\u00edc\u00edch parti\u00ed \u2013 pokud chcete zapracovat na rozvoji konkr\u00e9tn\u00ed svalov\u00e9 skupiny, za\u0159a\u010fte cviky, kter\u00e9 ji aktivuj\u00ed, na za\u010d\u00e1tek tr\u00e9ninku. Kdo m\u00e1 jako slabinu tricepsy, ten t\u00edm p\u00e1dem bude po z\u00e1kladn\u00edch tlakov\u00fdch cvic\u00edch prov\u00e1d\u011bt pr\u00e1v\u011b ty tricepsov\u00e9. Z\u00e1le\u017e\u00ed na \u00farovni sportovce? Rozhodn\u011b ano, nap\u0159\u00edklad pro \u00fapln\u00e9ho za\u010d\u00e1te\u010dn\u00edka bude prioritou spr\u00e1vn\u00e1 technika cvik\u016f a pravidelnost v\u00a0tr\u00e9ninku, po\u0159ad\u00ed konkr\u00e9tn\u00edch cvik\u016f je v\u00a0tuto chv\u00edli sice d\u016fle\u017eit\u00e9 ale nemus\u00ed b\u00fdt z\u00e1konit\u011b na prvn\u00edm m\u00edst\u011b. Tam se pak dost\u00e1v\u00e1 u st\u0159edn\u011b pokro\u010dil\u00fdch a pokro\u010dil\u00fdch sportovc\u016f, kte\u0159\u00ed maj\u00ed techniku za\u017eitou a cvi\u010den\u00ed se u\u017e stalo ned\u00edlnou sou\u010d\u00e1st\u00ed jejich \u017eivota. Plat\u00ed tedy, \u017ee byste m\u011bli m\u00edt cvi\u010debn\u00ed pl\u00e1n pom\u011brn\u011b jasn\u011b dan\u00fd. Ano, zku\u0161en\u00fd sportovec m\u016f\u017ee p\u0159i pohledu na obsazenou benchovou lavi\u010dku improvizovat, ale docela jist\u011b nevym\u011bn\u00ed bench press za protism\u011brn\u00e9 stahov\u00e1n\u00ed kladek. Po\u0159ad\u00ed cvik\u016f v tr\u00e9ninku je jedn\u00edm ze z\u00e1kladn\u00edch faktor\u016f, kter\u00e9 byste m\u011bli m\u00edt na pam\u011bti, pokud chcete, aby v\u00e1m cvi\u010den\u00ed p\u0159in\u00e1\u0161elo kvalitn\u00ed v\u00fdsledky, bylo bezpe\u010dn\u00e9 a smyslupln\u00e9.<\/p>\n","protected":false},"author":2,"featured_media":314,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[42,66,64,63,21,65],"class_list":["post-1019","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treninky","tag-cvicebni-program","tag-jak-cvicit","tag-metodika","tag-poradi-cviku","tag-trenink","tag-treninkovy-program"],"acf":[],"_links":{"self":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/1019","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/comments?post=1019"}],"version-history":[{"count":2,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/1019\/revisions"}],"predecessor-version":[{"id":1021,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/1019\/revisions\/1021"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media\/314"}],"wp:attachment":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media?parent=1019"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/categories?post=1019"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/tags?post=1019"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}