{"id":1005,"date":"2022-11-10T08:44:57","date_gmt":"2022-11-10T08:44:57","guid":{"rendered":"https:\/\/sportano.cz\/blog\/trenink-pred-lyzovanim-7-cviceni-ktera-vam-pomohou-pripravit-se-na-lyzarskou-sezonu\/"},"modified":"2025-07-22T13:34:55","modified_gmt":"2025-07-22T13:34:55","slug":"trenink-pred-lyzovanim-7-cviceni-ktera-vam-pomohou-pripravit-se-na-lyzarskou-sezonu","status":"publish","type":"post","link":"https:\/\/sportano.cz\/blog\/trenink-pred-lyzovanim-7-cviceni-ktera-vam-pomohou-pripravit-se-na-lyzarskou-sezonu\/","title":{"rendered":"Tr\u00e9nink p\u0159ed ly\u017eov\u00e1n\u00edm: 7 cvi\u010den\u00ed, kter\u00e1 v\u00e1m pomohou p\u0159ipravit se na ly\u017ea\u0159skou sez\u00f3nu"},"content":{"rendered":"<p><strong>Ly\u017ea\u0159sk\u00e1 sez\u00f3na se nezadr\u017eiteln\u011b bl\u00ed\u017e\u00ed, a proto je vhodn\u00fd \u010das za\u010d\u00edt s tr\u00e9ninkem, kter\u00fd v\u00e1m pom\u016f\u017ee zlep\u0161it kondici a pos\u00edlit svaly, a sn\u00ed\u017eit tak riziko r\u016fzn\u00fdch druh\u016f zran\u011bn\u00ed. Porad\u00edme v\u00e1m, jak\u00e1 cvi\u010den\u00ed p\u0159ed ly\u017eov\u00e1n\u00edm prov\u00e1d\u011bt, abyste pos\u00edlili kolena, nohy a trup, a kdy je nejlep\u0161\u00ed za\u010d\u00edt s p\u0159\u00edpravou na ly\u017eov\u00e1n\u00ed. <\/strong><\/p>\n<h2>Pro\u010d je fyzick\u00e1 p\u0159\u00edprava na zimn\u00ed sporty d\u016fle\u017eit\u00e1?<\/h2>\n<p>A\u0165 u\u017e se v\u011bnujete sjezdov\u00e9mu ly\u017eov\u00e1n\u00ed, b\u011b\u017eeck\u00e9mu ly\u017eov\u00e1n\u00ed nebo snowboardingu, pro bezpe\u010dnost p\u0159i zimn\u00edch sportech je d\u016fle\u017eit\u00e1 spr\u00e1vn\u00e1 kondi\u010dn\u00ed p\u0159\u00edprava, posilov\u00e1n\u00ed sval\u016f a zlep\u0161ov\u00e1n\u00ed fyzick\u00e9 kondice. Dobr\u00e1 vytrvalost v\u00e1m umo\u017en\u00ed u\u017e\u00edt si cel\u00fd v\u00fdlet naplno, m\u00edsto abyste p\u0159estali ly\u017eovat po n\u011bkolika hodin\u00e1ch, proto\u017ee \u0161patn\u00e1 vytrvalost povede k nadm\u011brn\u00e9 \u00fanav\u011b, nedostatek rovnov\u00e1hy a koordinace zp\u016fsob\u00ed \u0159adu demotivuj\u00edc\u00edch p\u00e1d\u016f, po prvn\u00edm dni se dostav\u00ed bolestiv\u00e1 bolest nebo v\u00e1m dovolenou zni\u010d\u00ed nata\u017een\u00fd sval, podvrtnut\u00fd kotn\u00edk, p\u0159etr\u017een\u00e9 vazy nebo jin\u00e9 zran\u011bn\u00ed, kter\u00e9 v\u00e1m zabr\u00e1n\u00ed vr\u00e1tit se na sjezdovku. Rozvoj spr\u00e1vn\u00e9 vytrvalosti se prom\u00edtne do schopnosti str\u00e1vit dlouh\u00e9 hodiny na sjezdovce nebo na b\u011b\u017ek\u00e1ch, zat\u00edmco zlep\u0161en\u00ed kondice a rovnov\u00e1hy pozitivn\u011b ovlivn\u00ed ovl\u00e1d\u00e1n\u00ed ly\u017e\u00ed a pohyby a usnadn\u00ed zlep\u0161ov\u00e1n\u00ed va\u0161ich dovednost\u00ed. Spr\u00e1vn\u00e1 p\u0159\u00edprava na sez\u00f3nu zajist\u00ed nejen pohodl\u00ed a spokojenost s ly\u017eov\u00e1n\u00edm, ale tak\u00e9 zv\u00fd\u0161\u00ed bezpe\u010dnost &#8211; va\u0161i i ostatn\u00edch milovn\u00edk\u016f zimn\u00edch aktivit na svaz\u00edch.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/11\/gdi-636cba0a611b6.png\" alt=\"\u017dena cvi\u010d\u00ed v \u010derven\u00e9m sportovn\u00edm oble\u010den\u00ed v t\u011blocvi\u010dn\u011b\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Kdy se za\u010d\u00edt p\u0159ipravovat na ly\u017ea\u0159skou sez\u00f3nu?<\/h2>\n<p>P\u0159\u00edpravu na ly\u017eov\u00e1n\u00ed je dobr\u00e9 zah\u00e1jit alespo\u0148 6-8 t\u00fddn\u016f p\u0159ed pl\u00e1novanou cestou. \u010c\u00edm m\u00e9n\u011b jste denn\u011b aktivn\u00ed, t\u00edm v\u00edce \u010dasu budete pot\u0159ebovat k dosa\u017een\u00ed uspokojiv\u00fdch v\u00fdsledk\u016f. I kdy\u017e ly\u017eujete rekrea\u010dn\u011b a na sjezdovku vyraz\u00edte jen jednou za rok, ale jste aktivn\u00ed ka\u017ed\u00fd den, vyplat\u00ed se m\u011bs\u00edc p\u0159edt\u00edm, ne\u017e se poprv\u00e9 v t\u00e9to sez\u00f3n\u011b vyd\u00e1te na sjezdovku, za\u0159adit do tr\u00e9ninku sadu cvik\u016f na pos\u00edlen\u00ed sval\u016f, kter\u00e9 se nejv\u00edce pod\u00edlej\u00ed na sjezdov\u00e9m nebo b\u011b\u017eeck\u00e9m ly\u017eov\u00e1n\u00ed. Sna\u017ete se cvi\u010dit alespo\u0148 2-3kr\u00e1t t\u00fddn\u011b po dobu 45 minut.<\/p>\n<h2>Druhy cvi\u010den\u00ed p\u0159ed ly\u017eov\u00e1n\u00edm<\/h2>\n<p>Tr\u00e9nink p\u0159ed ly\u017eov\u00e1n\u00edm by m\u011bl zahrnovat:<\/p>\n<ul>\n<li><strong>cviky na pos\u00edlen\u00ed kolen, hlezenn\u00edch kloub\u016f a stehen<\/strong> &#8211; zam\u011b\u0159te se na \u010dty\u0159hlav\u00fd sval stehenn\u00ed a sedac\u00ed svalovou skupinu. Zvolte si r\u016fzn\u00e9 typy d\u0159ep\u016f &#8211; s vlastn\u00ed vahou, s voln\u00fdmi v\u00e1hami (\u010dinky, kettlebelly, bradla) nebo se specializovan\u00fdm vybaven\u00edm (TRX, mini bandy atd.). Doporu\u010duje se prov\u00e1d\u011bt je na nestabiln\u00edm povrchu (nap\u0159. bosu, senzomotorick\u00fd pol\u0161t\u00e1\u0159) nebo s p\u0159id\u00e1n\u00edm skok\u016f, aby se je\u0161t\u011b v\u00edce pos\u00edlily kolenn\u00ed a hlezenn\u00ed klouby;<\/li>\n<li><strong>cviky na pos\u00edlen\u00ed h\u00fd\u017ed\u00ed<\/strong> &#8211; ly\u017eov\u00e1n\u00ed se prov\u00e1d\u00ed p\u0159ev\u00e1\u017en\u011b v p\u0159edklonu, co\u017e znamen\u00e1 siln\u00e9 zapojen\u00ed h\u00fd\u017e\u010fov\u00fdch sval\u016f. Pro pos\u00edlen\u00ed h\u00fd\u017ed\u00ed prov\u00e1d\u011bjte v\u00fdpady a shyby v r\u016fzn\u00fdch rovin\u00e1ch, d\u0159epy se vzty\u010den\u00fdmi prsty nebo poskoky, p\u0159\u00edpadn\u011b zved\u00e1n\u00ed bok\u016f vle\u017ee na z\u00e1dech;<\/li>\n<li><strong>cviky na pos\u00edlen\u00ed trupu<\/strong> &#8211; nejlep\u0161\u00ed jsou cviky, kter\u00e9 se zam\u011b\u0159uj\u00ed na stabilitu j\u00e1dra a posiluj\u00ed svaly, kter\u00e9 stabilizuj\u00ed t\u011blo (p\u0159\u00ed\u010dn\u00fd sval b\u0159i\u0161n\u00ed, v\u00edcehlav\u00fd sval b\u0159i\u0161n\u00ed, br\u00e1nici a svaly p\u00e1nevn\u00edho dna). Pat\u0159\u00ed mezi n\u011b prkna, op\u011brky p\u0159edlokt\u00ed na nestabiln\u00edm povrchu (nap\u0159. gymnastick\u00fd m\u00ed\u010d, bosu, nohy nebo p\u0159edlokt\u00ed v p\u00e1sech TRX);<\/li>\n<li><strong>vytrvalostn\u00ed cvi\u010den\u00ed<\/strong> &#8211; do tr\u00e9ninkov\u00e9ho pl\u00e1nu za\u0159a\u010fte aktivity, jako je j\u00edzda na kole, b\u011bh na b\u011b\u017eeck\u00e9m p\u00e1su, ch\u016fze venku, plav\u00e1n\u00ed, skipping, nordic walking, d\u0159epy s v\u00fdskokem, burpees, kliky atd.<\/li>\n<li><strong>stabiliza\u010dn\u00ed a balan\u010dn\u00ed cvi\u010den\u00ed<\/strong> &#8211; jedn\u00e1 se o ji\u017e zm\u00edn\u011bn\u00e9 cviky, tj. v\u0161echny druhy prken, podp\u00edr\u00e1n\u00ed kolen (nap\u0159. opa\u010dnou nohou a pa\u017e\u00ed) nebo jin\u00e9 pohyby na nestabiln\u00edm podkladu vy\u017eaduj\u00edc\u00ed zapojen\u00ed hlubok\u00fdch sval\u016f.<\/li>\n<\/ul>\n<p>Protahov\u00e1n\u00ed by m\u011blo b\u00fdt povinnou sou\u010d\u00e1st\u00ed va\u0161eho pl\u00e1nu p\u0159\u00edpravy na ly\u017ea\u0159skou sez\u00f3nu &#8211; prov\u00e1d\u011bjte ho po ka\u017ed\u00e9m tr\u00e9ninku. Podrobnosti najdete v na\u0161em pr\u016fvodci: <a href=\"https:\/\/sportano.cz\/blog\/protahovani-po-treninku-proc-je-tak-dulezite-prinosy-ucinky-a-sestavy-cviku-pro-protazeni-svalu-po-silovem-a-kardio-treninku\/\"><u>Protahov\u00e1n\u00ed po tr\u00e9ninku<\/u><\/a>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/11\/gdi-636cba0bcb23e.png\" alt=\"V t\u011blocvi\u010dn\u011b se pou\u017e\u00edvaj\u00ed z\u00e1v\u011bsn\u00e9 popruhy pro efektivn\u00ed tr\u00e9nink\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Cvi\u010den\u00ed pro p\u0159\u00edpravu na ly\u017eov\u00e1n\u00ed<\/h2>\n<p>Zde je 7 cvik\u016f p\u0159ed ly\u017eov\u00e1n\u00edm a n\u011bkolik jejich variant, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9ho tr\u00e9ninku zimn\u00ed sportovn\u00ed p\u0159\u00edpravy.<\/p>\n<h3>D\u0159ep na jedn\u00e9 noze (zn\u00e1m\u00fd tak\u00e9 jako pistolov\u00fd d\u0159ep)<\/h3>\n<p>Skv\u011ble posiluje stehna, h\u00fd\u017ed\u011b, hamstringy a b\u0159i\u0161n\u00ed svaly. Je dobr\u00e9 za\u010d\u00edt s \u017eidl\u00ed\/postel\u00ed\/boxem. M\u016f\u017eete tak\u00e9 pou\u017e\u00edt popruhy TRX. Obt\u00ed\u017en\u011bj\u0161\u00ed verze zahrnuje pr\u00e1ci pouze s vlastn\u00ed vahou t\u011bla.<\/p>\n<p><strong>Proveden\u00ed:<\/strong><\/p>\n<p>Postavte se z\u00e1dy asi 10 a\u017e 15 cm od stoup\u00e1n\u00ed. Chodidla rozkro\u010dte na \u0161\u00ed\u0159ku bok\u016f nebo m\u00edrn\u011b \u0161\u00ed\u0159eji. Nap\u0159imte ruce p\u0159ed sebe ve v\u00fd\u0161ce ramen nebo je dr\u017ete u sebe ve v\u00fd\u0161ce hrudn\u00edku. P\u0159it\u00e1hn\u011bte lopatky k p\u00e1te\u0159i a dol\u016f, \u010d\u00edm\u017e otev\u0159ete hrudn\u00edk. Ve v\u00fdchoz\u00ed poloze p\u0159it\u00e1hn\u011bte pravou nohu v koleni rovn\u011b dop\u0159edu a m\u00edrn\u011b ji zvedn\u011bte. Prove\u010fte d\u0159ep tak, \u017ee sou\u010dasn\u011b pokr\u010d\u00edte ky\u010deln\u00ed a kolenn\u00ed kloub, dokud se nedotkne vzestupu, a z\u00e1rove\u0148 zvednete pravou nohu rovn\u011b v koleni nahoru. S v\u00fddechem se vra\u0165te do v\u00fdchoz\u00ed polohy. Vyvarujte se nadm\u011brn\u00e9mu protahov\u00e1n\u00ed v kolenou. Prove\u010fte p\u0159\u00edslu\u0161n\u00fd po\u010det opakov\u00e1n\u00ed a vym\u011b\u0148te strany.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"TRX Freestyle Friday | TRX Lateral Lunge + TRX Single Leg Squat\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/brUcfm485ao?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><\/p><\/div>\n<p><strong>Varianta s TRX: <\/strong>Dr\u017ete popruhy TRX ve v\u00fd\u0161ce hrudn\u00edku, ruce pokr\u010den\u00e9. V\u00fdchoz\u00ed pozice a pohyb podobn\u00fd v\u00fd\u0161e uveden\u00e9mu s t\u00edm rozd\u00edlem, \u017ee se sna\u017e\u00edte sestoupit do hlubok\u00e9ho d\u0159epu.<\/p>\n<h3>Mrtv\u00fd tah na jedn\u00e9 noze s \u010dinkami\/kettlebelly (Single Leg Deadlift)<\/h3>\n<p>T\u00edmto cvikem pos\u00edl\u00edte bicepsy stehen, h\u00fd\u017e\u010fov\u00e9 svaly, natahova\u010de zad a p\u0159\u00edm\u00fd sval b\u0159i\u0161n\u00ed. Prvn\u00ed pohyby m\u016f\u017eete prov\u00e1d\u011bt bez p\u0159\u00eddavn\u00e9 z\u00e1t\u011b\u017ee.<\/p>\n<p><strong>Proveden\u00ed: <\/strong><\/p>\n<p>Postavte se na u\u017e\u0161\u00ed \u0161\u00ed\u0159ku bok\u016f a m\u00edrn\u011b pokr\u010dte nohy v kolenou. Narovnejte pa\u017ee a polo\u017ete je pod\u00e9l trupu. Udr\u017eujte v\u00e1hu v bl\u00edzkosti stehen. Zatn\u011bte lopatky a hrudn\u00edk tla\u010dte m\u00edrn\u011b dop\u0159edu. S rovn\u00fdmi z\u00e1dy a hlavou v prodlou\u017een\u00ed p\u00e1te\u0159e se s n\u00e1dechem prohn\u011bte v boc\u00edch, trup p\u0159edklo\u0148te a sou\u010dasn\u011b zvedn\u011bte jednu nohu dozadu, a\u017e bude rovnob\u011b\u017en\u00e1 s podlahou.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"One Kettlebell Single Leg Deadlift\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/b9bHy3ojQWA?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><\/p><\/div>\n<h3>Posa\u010fte se na st\u011bnu (Wall Sit)<\/h3>\n<p>Pozitivn\u011b ovliv\u0148uje \u010dty\u0159hlav\u00e9 svaly stehen, h\u00fd\u017e\u010fov\u00e9 svaly a ischiofemor\u00e1ln\u00ed skupinu.<\/p>\n<p><strong>Proveden\u00ed:<\/strong><\/p>\n<p>Postavte se ke zdi a op\u0159ete se o ni z\u00e1dy (po celou dobu cvi\u010den\u00ed by m\u011bla b\u00fdt op\u0159en\u00e1 o ze\u010f). Rozkro\u010dte se na \u0161\u00ed\u0159ku bok\u016f. Sestupte do polohy na \u017eidli tak, aby mezi stehnem a holen\u00ed sv\u00edral prav\u00fd \u00fahel (stehna jsou rovnob\u011b\u017en\u00e1 s podlahou, kolena jsou v jedn\u00e9 linii s ky\u010dl\u00ed). Ruce voln\u011b spu\u0161t\u011bn\u00e9 pod\u00e9l trupu. Vydr\u017ete v poloze 30 a\u017e 60 s, odpo\u010di\u0148te si a opakujte 3-5kr\u00e1t.<\/p>\n<p><strong>Varianty: <\/strong>Cvik Wall Sit m\u016f\u017eete prov\u00e1d\u011bt s gymnastick\u00fdm m\u00ed\u010dem &#8211; um\u00edst\u011bte jej za sebe v \u00farovni p\u00e1nve.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"How To Have Perfect Legs: Wall Sit\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/-0Q7Lds7B8A?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><\/p><\/div>\n<h3>Prkno (Plank)<\/h3>\n<p>Tento izometrick\u00fd cvik je skv\u011bl\u00fd pro pos\u00edlen\u00ed sval\u016f j\u00e1dra t\u011bla, kter\u00e9 jsou zodpov\u011bdn\u00e9 nap\u0159\u00edklad za spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla nebo udr\u017een\u00ed rovnov\u00e1hy, ale zapojuje tak\u00e9 svaly nohou, zad a pa\u017e\u00ed. Ve vysok\u00e9 pozici prkna se op\u00edr\u00e1te o ruce, v n\u00edzk\u00e9 verzi o p\u0159edlokt\u00ed.<\/p>\n<p><strong>Proveden\u00ed: <\/strong><\/p>\n<p>Klekn\u011bte si do op\u0159en\u00e9ho kleku, ruce polo\u017ete pod ramena na \u0161\u00ed\u0159ku ramen (v n\u00edzk\u00e9 verzi je loket pod ramenem). Kolena dejte d\u00e1le od sebe ne\u017e boky, chodidla rozkro\u010dte na \u0161\u00ed\u0159ku bok\u016f a \u0161pi\u010dky sm\u011b\u0159ujte k tane\u010dn\u00edmu parketu. Pohled sm\u011b\u0159ujte k podlaze, hlava je prodlou\u017een\u00edm p\u00e1te\u0159e. Zpevn\u011bte h\u00fd\u017ed\u011b a b\u0159i\u0161n\u00ed svaly (pupek sm\u011b\u0159ujte k p\u00e1te\u0159i), lopatky st\u00e1hn\u011bte k sob\u011b a kolena zvedn\u011bte nahoru. Boky by m\u011bly b\u00fdt rovnob\u011b\u017en\u011b s tane\u010dn\u00edm povrchem a v jedn\u00e9 linii s rameny. V t\u00e9to poloze vydr\u017ete 20-40 sekund. N\u011bkolikr\u00e1t zopakujte a vym\u011b\u0148te nap\u0159\u00edklad tane\u010dn\u00ed parket za fitness m\u00ed\u010d. M\u016f\u017eete za\u010d\u00edt t\u00edm, \u017ee budete dr\u017eet prkno po dobu 20-30 s a ka\u017ed\u00fd t\u00fdden tuto dobu prodlu\u017eovat, dokud nevydr\u017e\u00edte jednu minutu.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"Jak prawid\u0142owo wykona\u0107 PLANK (desk\u0119)?\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/HrjC68WNSlE?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><\/p><\/div>\n<p><strong>Varianty: Bo\u010dn\u00ed prkno<\/strong> &#8211; Lehn\u011bte si na prav\u00fd bok s rovn\u00fdma nohama. Polo\u017ete loket pod rameno a nohy polo\u017ete jednu na druhou (nebo pro jednodu\u0161\u0161\u00ed variantu p\u0159it\u00e1hn\u011bte vn\u011bj\u0161\u00ed nohu m\u00edrn\u011b dop\u0159edu a op\u0159ete ji o vnit\u0159n\u00ed okraj). Polo\u017ete si levou ruku na bok, zatn\u011bte h\u00fd\u017ed\u011b a b\u0159i\u0161n\u00ed svaly, zvedn\u011bte boky nahoru a nastavte t\u011blo tak, aby tvo\u0159ilo linii. Pokud se c\u00edt\u00edte jist\u011b, m\u016f\u017eete p\u0159idat pohyb bokem nahoru a dol\u016f.<\/p>\n<h3>Zved\u00e1n\u00ed bok\u016f vle\u017ee na z\u00e1dech (Glute Bridge)<\/h3>\n<p>D\u00edky tomuto cviku pos\u00edl\u00edte h\u00fd\u017ed\u011b i bicepsy a kvadricepsy stehen.<\/p>\n<p><strong>Proveden\u00ed:<\/strong><\/p>\n<p>Lehn\u011bte si na podlo\u017eku na z\u00e1da. Pokr\u010dte nohy v kolenou a chodidla rozkro\u010dte na \u0161\u00ed\u0159ku bok\u016f. Zpevn\u011bte h\u00fd\u017ed\u011b a b\u0159i\u0161n\u00ed svaly (bedern\u00ed oblast by se nem\u011bla proh\u00fdbat) a odt\u00e1hn\u011bte h\u00fd\u017ed\u011b a pot\u00e9 z\u00e1da od parketu. Zvedejte boky, dokud nebudou v jedn\u00e9 linii se stehny. Chv\u00edli (1-5 vte\u0159in) vydr\u017ete v t\u00e9to pozici a pot\u00e9 spus\u0165te boky dol\u016f.<\/p>\n<p><strong>Varianty<\/strong>: Cvi\u010den\u00ed prov\u00e1d\u011bjte s minip\u00e1skami um\u00edst\u011bn\u00fdmi pod koleny nebo nad nimi. M\u016f\u017eete tak\u00e9 p\u0159idat inverzi kolen, kdy\u017e jsou boky zvednut\u00e9.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"How to Perform the Perfect Glute Bridge\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/OUgsJ8-Vi0E?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><\/p><\/div>\n<h3>Koz\u00e1ck\u00fd d\u0159ep (Cossack squat)<\/h3>\n<p>P\u0159i systematick\u00e9m a spr\u00e1vn\u00e9m prov\u00e1d\u011bn\u00ed zapojuj\u00ed p\u0159edev\u0161\u00edm \u010dty\u0159hlav\u00fd a dvojhlav\u00fd sval stehenn\u00ed a h\u00fd\u017e\u010fov\u00fd.<\/p>\n<p><strong>Proveden\u00ed: <\/strong><\/p>\n<p>Postavte se do \u0161irok\u00e9ho stoje a \u0161pi\u010dky chodidel nasm\u011brujte ven. Zvedn\u011bte pa\u017ee do v\u00fd\u0161ky hrudn\u00edku. Nadechn\u011bte se, pokr\u010dte pravou nohu v koleni, st\u00e1hn\u011bte boky dozadu a p\u0159eneste v\u00e1hu na pravou stranu. D\u00e1vejte pozor, aby koleno p\u0159esahovalo kotn\u00edk. Druhou nohu dr\u017ete v koleni rovn\u011b a polo\u017eenou p\u0159es chodidlo. Vra\u0165te se do v\u00fdchoz\u00ed polohy a opakujte pohyb na druhou stranu.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"OTW\u00d3RZ BIODRA I PRZYGOTUJ JE DO PRACY - COSSACK SQUAT\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/M0nBbGC7yQ8?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><\/p><\/div>\n<h3>Mrtv\u00fd brouk (Dead Bug)<\/h3>\n<p>P\u0159i tomto cvi\u010den\u00ed p\u0159ed ly\u017eov\u00e1n\u00edm se intenzivn\u011b zapojuj\u00ed b\u0159i\u0161n\u00ed svaly &#8211; p\u0159\u00edm\u00e9 a \u0161ikm\u00e9. D\u016fle\u017eit\u00e9: vyvarujte se oh\u00fdb\u00e1n\u00ed bedern\u00ed p\u00e1te\u0159e &#8211; ta by m\u011bla z\u016fstat v kontaktu s podlahou po celou dobu.<\/p>\n<p><strong>Proveden\u00ed: <\/strong><\/p>\n<p>Lehn\u011bte si na z\u00e1da. Zvedn\u011bte nohy nad ky\u010deln\u00ed kosti a pokr\u010dte je v kolenou do prav\u00e9ho \u00fahlu. Ruce polo\u017ete do v\u00fd\u0161ky hrudn\u00edku. Nadechn\u011bte se a sou\u010dasn\u011b spus\u0165te pravou nohu a levou ruku (za sebe) nad podlahu (dokud neudr\u017e\u00edte bedern\u00ed oblast na podlaze). Vra\u0165te se a opakujte pohyb tak, \u017ee spust\u00edte levou nohu a pravou ruku.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"Dead bug - najbardziej niedocenione \u0107wiczenie na brzuch? Kozackie progresje! | Podsztanga.pl\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/8-1mhF8x1jA?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><\/p><\/div>\n<h2>Rozcvi\u010dka p\u0159ed ly\u017eov\u00e1n\u00edm &#8211; jak by m\u011bla vypadat?<\/h2>\n<p>Nezapome\u0148te, \u017ee p\u0159\u00edprava na ly\u017ea\u0159skou sez\u00f3nu nekon\u010d\u00ed nasazen\u00edm ly\u017e\u00ed na nohy. Ne\u017e vyjedete vlekem na vrchol sjezdovky, mus\u00edte se po\u0159\u00e1dn\u011b zah\u0159\u00e1t. N\u011bkolik jednoduch\u00fdch cvik\u016f p\u0159iprav\u00ed va\u0161e svaly, klouby a \u0161lachy na n\u00e1mahu (mimo jin\u00e9 budou pru\u017en\u011bj\u0161\u00ed, co\u017e povede k v\u011bt\u0161\u00edmu rozsahu pohybu), stimuluj\u00ed kardiovaskul\u00e1rn\u00ed a nervov\u00fd syst\u00e9m a okysli\u010duj\u00ed t\u011blo. T\u00edm se sn\u00ed\u017e\u00ed riziko zran\u011bn\u00ed nebo bolestivosti a z\u00e1rove\u0148 se zv\u00fd\u0161\u00ed efektivita j\u00edzdy a usnadn\u00ed se z\u00edsk\u00e1v\u00e1n\u00ed nov\u00fdch dovednost\u00ed. Rozcvi\u010den\u00ed by m\u011blo zahrnovat p\u0159edev\u0161\u00edm kotn\u00edky, kolena a ky\u010deln\u00ed klouby, jako\u017e i nohy a t\u011blo. Do rozcvi\u010dky zapojte tak\u00e9 ramenn\u00ed pletenec, abyste podpo\u0159ili nejv\u00edce zapojen\u00e9 \u010d\u00e1sti t\u011bla.<\/p>\n<p>Rozcvi\u010dka p\u0159ed j\u00edzdou na ly\u017e\u00edch (nebo snowboardu) by m\u011bla trvat 10-15 minut a m\u011bla by se skl\u00e1dat z jedn\u00e9 \u010d\u00e1sti:<\/p>\n<ul class=\"parent-of-p\">\n<li><strong>aerobik <\/strong>&#8211; klus na m\u00edst\u011b, poskoky, skok A a skok C atd;<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li><strong>v\u0161eobecn\u00fd rozvoj v\u010detn\u011b dynamick\u00e9ho stre\u010dinku<\/strong> &#8211; zkroucen\u00ed trupu, p\u0159edklony do stran a dop\u0159edu, st\u0159\u00eddav\u00e9 zved\u00e1n\u00ed nohou a pa\u017e\u00ed, zved\u00e1n\u00ed nohou do stran, dop\u0159edu a dozadu, rotace pa\u017e\u00ed, ky\u010dl\u00ed a kotn\u00edk\u016f, v\u00fdpady a shyby, klasick\u00fd a kotrmelcov\u00fd d\u0159ep.<\/li>\n<\/ul>\n<p>Tr\u00e9nink na ly\u017ea\u0159skou sez\u00f3nu v\u016fbec nevy\u017eaduje specializovan\u00e9 vybaven\u00ed a ka\u017edodenn\u00ed n\u00e1v\u0161t\u011bvy posilovny &#8211; sta\u010d\u00ed si vyhradit m\u00edsto doma nebo v byt\u011b a tr\u00e9novat s vlastn\u00ed vahou t\u011bla. Jde o systemati\u010dnost, p\u0159izp\u016fsoben\u00ed tr\u00e9ninkov\u00e9ho pl\u00e1nu va\u0161\u00ed kondici, va\u0161im schopnostem a typu zimn\u00edho sportu, kter\u00fd budete provozovat (b\u011bh na ly\u017e\u00edch nebo sjezdov\u00e9 ly\u017eov\u00e1n\u00ed), a zam\u011b\u0159en\u00ed se na spr\u00e1vn\u00e9 proveden\u00ed jednotliv\u00fdch pohyb\u016f.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ly\u017ea\u0159sk\u00e1 sez\u00f3na se nezadr\u017eiteln\u011b bl\u00ed\u017e\u00ed, a proto je vhodn\u00fd \u010das za\u010d\u00edt s tr\u00e9ninkem, kter\u00fd v\u00e1m pom\u016f\u017ee zlep\u0161it kondici a pos\u00edlit svaly, a sn\u00ed\u017eit tak riziko r\u016fzn\u00fdch druh\u016f zran\u011bn\u00ed. Porad\u00edme v\u00e1m, jak\u00e1 cvi\u010den\u00ed p\u0159ed ly\u017eov\u00e1n\u00edm prov\u00e1d\u011bt, abyste pos\u00edlili kolena, nohy a trup, a kdy je nejlep\u0161\u00ed za\u010d\u00edt s p\u0159\u00edpravou na ly\u017eov\u00e1n\u00ed. Pro\u010d je fyzick\u00e1 p\u0159\u00edprava na [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":1010,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[44],"tags":[],"class_list":["post-1005","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zimni-sporty"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tr\u00e9nink p\u0159ed ly\u017eov\u00e1n\u00edm: 7 cvi\u010den\u00ed, kter\u00e1 v\u00e1m pomohou p\u0159ipravit se na ly\u017ea\u0159skou sez\u00f3nu - Blog Sportano.cz<\/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:\/\/sportano.cz\/blog\/trenink-pred-lyzovanim-7-cviceni-ktera-vam-pomohou-pripravit-se-na-lyzarskou-sezonu\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tr\u00e9nink p\u0159ed ly\u017eov\u00e1n\u00edm: 7 cvi\u010den\u00ed, kter\u00e1 v\u00e1m pomohou p\u0159ipravit se na ly\u017ea\u0159skou sez\u00f3nu - Blog Sportano.cz\" \/>\n<meta property=\"og:description\" content=\"Ly\u017ea\u0159sk\u00e1 sez\u00f3na se nezadr\u017eiteln\u011b bl\u00ed\u017e\u00ed, a proto je vhodn\u00fd \u010das za\u010d\u00edt s tr\u00e9ninkem, kter\u00fd v\u00e1m pom\u016f\u017ee zlep\u0161it kondici a pos\u00edlit svaly, a sn\u00ed\u017eit tak riziko r\u016fzn\u00fdch druh\u016f zran\u011bn\u00ed. 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