{"id":1527,"date":"2024-07-04T06:31:42","date_gmt":"2024-07-04T06:31:42","guid":{"rendered":"https:\/\/sportano.cz\/blog\/?p=1527"},"modified":"2025-08-05T09:34:10","modified_gmt":"2025-08-05T09:34:10","slug":"drepy-ktere-svaly-pracuji-co-prinaseji-a-jak-je-spravne-provadet-typy-drepu","status":"publish","type":"post","link":"https:\/\/sportano.cz\/blog\/drepy-ktere-svaly-pracuji-co-prinaseji-a-jak-je-spravne-provadet-typy-drepu\/","title":{"rendered":"D\u0159epy: kter\u00e9 svaly pracuj\u00ed, co p\u0159in\u00e1\u0161ej\u00ed a jak je spr\u00e1vn\u011b prov\u00e1d\u011bt? Typy d\u0159ep\u016f"},"content":{"rendered":"\n<p><span><strong>D\u0159ep je jedn\u00edm z nejobl\u00edben\u011bj\u0161\u00edch a nejefektivn\u011bj\u0161\u00edch silov\u00fdch cvik\u016f, kter\u00fd v\u00e1m umo\u017en\u00ed nejen vybudovat siln\u00e9 a svalnat\u00e9 nohy nebo tvarovan\u00e9 h\u00fd\u017ed\u011b, ale tak\u00e9 pe\u010dovat o cel\u00e9 t\u011blo. Aby v\u0161ak d\u0159epy m\u011bly ten spr\u00e1vn\u00fd \u00fa\u010dinek, mus\u00ed b\u00fdt prov\u00e1d\u011bny spr\u00e1vn\u011b. S n\u00e1mi se sezn\u00e1m\u00edte s technikou a druhy d\u0159ep\u016f a pozn\u00e1te, kter\u00e9 svaly p\u0159i tomto cviku pracuj\u00ed a pro\u010d se vyplat\u00ed je za\u0159adit do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu.<\/strong><\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span>D\u0159epy &#8211; jak\u00e9 svaly pracuj\u00ed?<\/span><\/h2>\n\n\n\n<p><span>D\u0159ep je v\u00edcekloubov\u00fd cvik, p\u0159i kter\u00e9m se zapojuje v\u00edce ne\u017e 80 % v\u0161ech sval\u016f (ve verzi se z\u00e1t\u011b\u017e\u00ed). P\u0159i d\u0159epu se zapojuj\u00ed p\u0159edev\u0161\u00edm \u010dty\u0159hlav\u00fd stehenn\u00ed sval (um\u00edst\u011bn\u00fd v p\u0159edn\u00ed \u010d\u00e1sti stehna), h\u00fd\u017e\u010fov\u00e9 svaly (gluteus maximus) a adduktory stehna. V excentrick\u00e9 f\u00e1zi pohybu, tj. p\u0159i sestupu dol\u016f, se v\u00fdrazn\u011b zapojuj\u00ed tak\u00e9 svaly doln\u00ed kon\u010detiny (l\u00fdtka) a oh\u00fdba\u010de ky\u010dl\u00ed. Pracuj\u00ed tak\u00e9 svaly v okol\u00ed kolena, co\u017e pom\u00e1h\u00e1 budovat s\u00edlu a minimalizovat riziko zran\u011bn\u00ed. Krom\u011b toho se p\u0159i prov\u00e1d\u011bn\u00ed d\u0159ep\u016f zapojuj\u00ed:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span>holenn\u00ed a sedac\u00ed svaly, \u010dili dvojhlav\u00fd sval stehenn\u00ed, polotvar\u00fd a poloblanit\u00fd sval stehenn\u00ed;<\/span><\/li>\n\n\n\n<li><span>z\u00e1dov\u00e9 svaly;<\/span><\/li>\n\n\n\n<li><span>p\u0159\u00edm\u00e9 a \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly;<\/span><\/li>\n\n\n\n<li><span>ramenn\u00ed oblouk (p\u0159i pr\u00e1ci s dodate\u010dn\u00fdm zat\u00ed\u017een\u00edm).<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.cz\/blog\/wp-content\/uploads\/2024\/07\/gdi-66855828b4617.png\" alt=\"Osoba cvi\u010d\u00ed s kettlebellem ve d\u0159epu v modern\u00ed t\u011blocvi\u010dn\u011b\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Co p\u0159in\u00e1\u0161ej\u00ed d\u0159epy?<\/span><\/h2>\n\n\n\n<p><span>Mezi nejd\u016fle\u017eit\u011bj\u0161\u00ed v\u00fdhody d\u0159ep\u016f pat\u0159\u00ed tvarov\u00e1n\u00ed a posilov\u00e1n\u00ed doln\u00ed \u010d\u00e1sti t\u011bla, p\u0159edev\u0161\u00edm nohou. Technicky spr\u00e1vn\u011b proveden\u00e9 d\u0159epy jsou d\u016fle\u017eit\u00e9 tak\u00e9 z hlediska budov\u00e1n\u00ed siln\u00fdch z\u00e1dov\u00fdch a b\u0159i\u0161n\u00edch sval\u016f &#8211; udr\u017een\u00ed rovn\u00fdch zad b\u011bhem cvi\u010den\u00ed pom\u00e1h\u00e1 pracovat na udr\u017een\u00ed spr\u00e1vn\u00e9ho dr\u017een\u00ed t\u011bla. D\u0159epy se z\u00e1t\u011b\u017e\u00ed jsou prosp\u011b\u0161n\u00e9 pro va\u0161e kosti &#8211; zvy\u0161uj\u00ed hustotu kost\u00ed, co\u017e m\u016f\u017ee pomoci p\u0159edch\u00e1zet osteopor\u00f3ze. Pravideln\u00e9 prov\u00e1d\u011bn\u00ed d\u0159ep\u016f tak\u00e9 podporuje hormon\u00e1ln\u00ed syst\u00e9m a zlep\u0161uje krevn\u00ed ob\u011bh.<\/span><\/p>\n\n\n\n<p><span>D\u0159epy jsou z\u00e1kladem tr\u00e9ninku h\u00fd\u017ed\u00ed a nohou. Umo\u017e\u0148uj\u00ed ze\u0161t\u00edhlit stehna a odpov\u00eddaj\u00edc\u00edm zp\u016fsobem vytvarovat nohy a jsou tak\u00e9 zp\u016fsobem, jak pozvednout h\u00fd\u017ed\u011b, zpevnit je a redukovat celulitidu. Nav\u00edc p\u0159i jejich prov\u00e1d\u011bn\u00ed, nap\u0159. b\u011bhem interval\u016f (d\u0159ep\u016f a v\u00fdskok\u016f), m\u016f\u017eete sp\u00e1lit spoustu kalori\u00ed a zv\u00fd\u0161it rychlost spalov\u00e1n\u00ed tuk\u016f, tak\u017ee jsou spojencem p\u0159i hubnut\u00ed.<\/span><\/p>\n\n\n\n<p><span>D\u0159ep je skv\u011bl\u00fd funk\u010dn\u00ed cvik. Pohyb je podobn\u00fd sed\u00e1n\u00ed a vst\u00e1v\u00e1n\u00ed ze \u017eidle\/v\u00fdtahu a nap\u0159\u00edklad ve verzi s medicinbalem zved\u00e1n\u00ed t\u011b\u017ek\u00fdch p\u0159edm\u011bt\u016f nebo d\u00edt\u011bte ze zem\u011b, tak\u017ee pom\u016f\u017ee udr\u017eet celkovou kondici, pohyblivost, rovnov\u00e1hu a svalovou s\u00edlu, \u010d\u00edm\u017e minimalizuje pohybov\u00e1 omezen\u00ed a usnad\u0148uje prov\u00e1d\u011bn\u00ed ka\u017edodenn\u00edch \u010dinnost\u00ed. S p\u0159ib\u00fdvaj\u00edc\u00edm v\u011bkem ztr\u00e1cej\u00ed \u0161lachy, svaly a vazy svou pru\u017enost. Pravideln\u00e9 prov\u00e1d\u011bn\u00ed d\u0159ep\u016f m\u016f\u017ee pomoci tento proces zpomalit a dodat t\u011bmto struktur\u00e1m pot\u0159ebnou pru\u017enost.<\/span><\/p>\n\n\n\n<p><span>D\u0159epy jsou tak\u00e9 zp\u016fsobem, jak minimalizovat pravd\u011bpodobnost zran\u011bn\u00ed &#8211; p\u0159i spr\u00e1vn\u00e9 technice cvi\u010den\u00ed se posiluj\u00ed stabiliza\u010dn\u00ed svaly, vazy a pojivov\u00e9 tk\u00e1n\u011b, \u010d\u00edm\u017e se mimo jin\u00e9 zlep\u0161uje stabilita a pru\u017enost kolenn\u00edch kloub\u016f a posiluj\u00ed okoln\u00ed struktury.<\/span><\/p>\n\n\n\n<p><span>Obrovskou v\u00fdhodou d\u0159ep\u016f je, \u017ee k jejich prov\u00e1d\u011bn\u00ed nepot\u0159ebujete speci\u00e1ln\u00ed vybaven\u00ed, tak\u017ee cvi\u010den\u00ed lze prov\u00e1d\u011bt prakticky kdekoliv.<\/span><\/p>\n\n\n\n<p><span>Kdy zaznamen\u00e1te prvn\u00ed efekty d\u0159ep\u016f? Ji\u017e po m\u011bs\u00edci pravideln\u00e9ho cvi\u010den\u00ed zaznamen\u00e1te pozitivn\u00ed \u00fa\u010dinky za\u0159azen\u00ed d\u0159ep\u016f do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu. Velk\u00fd vliv na to m\u00e1 technika, typ d\u0159epu, pou\u017e\u00edvan\u00e1 z\u00e1t\u011b\u017e, strava a individu\u00e1ln\u00ed p\u0159edpoklady.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.cz\/blog\/wp-content\/uploads\/2024\/07\/gdi-6685582ac12b0.png\" alt=\"Mu\u017e prov\u00e1d\u00ed d\u0159epy s \u010dinkou ve sportovn\u00edm vybaven\u00ed v posilovn\u011b\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Jak spr\u00e1vn\u011b d\u011blat d\u0159epy?<\/span><\/h2>\n\n\n\n<p><span>Spr\u00e1vn\u00e1 poloha p\u0159i d\u0159epu je kl\u00ed\u010dem k tomu, aby cvi\u010den\u00ed bylo \u00fa\u010dinn\u00e9 a nedoch\u00e1zelo p\u0159i n\u011bm ke zran\u011bn\u00edm.  <\/span><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><span>Chodidla postavte na \u0161\u00ed\u0159ku ramen a prsty na noh\u00e1ch rozkro\u010dte m\u00edrn\u011b sm\u011brem ven. V z\u00e1vislosti na va\u0161\u00ed individu\u00e1ln\u00ed anatomii, mobilit\u011b a pohodl\u00ed to bude 5-30 stup\u0148\u016f.<\/span><\/li>\n\n\n\n<li><span>Pro lep\u0161\u00ed stabilitu zap\u0159ete chodidla do podlahy. <\/span><\/li>\n\n\n\n<li><span>P\u0159it\u00e1hn\u011bte lopatky k p\u00e1te\u0159i sm\u011brem dol\u016f a otev\u0159ete hrudn\u00edk. Udr\u017eujte ji vzp\u0159\u00edmenou &#8211; nep\u0159edkl\u00e1n\u011bjte se, nezaoblujte ramena ani horn\u00ed \u010d\u00e1st zad, abyste zbyte\u010dn\u011b nezat\u011b\u017eovali p\u00e1te\u0159. P\u0159i v\u00fddechu vt\u00e1hn\u011bte pupek sm\u011brem k z\u00e1d\u016fm, abyste zapojili hlubok\u00e9 b\u0159i\u0161n\u00ed svaly, kter\u00e9 jsou zodpov\u011bdn\u00e9 za stabilitu p\u00e1te\u0159e a p\u00e1nve.<\/span><\/li>\n\n\n\n<li><span>S n\u00e1dechem za\u010dn\u011bte pohyb zatla\u010den\u00edm beder dozadu a pokr\u010den\u00edm kolen &#8211; sm\u011b\u0159ujte k palci a druh\u00e9mu prstu u nohy. Hloubka d\u0159epu z\u00e1vis\u00ed na va\u0161\u00ed mobilit\u011b. D\u0159ep dokon\u010dete v hloubce, kter\u00e1 je pro v\u00e1s pohodln\u00e1.<\/span><\/li>\n\n\n\n<li><span>Po dosa\u017een\u00ed spodn\u00ed \u010d\u00e1sti d\u0159epu se na chv\u00edli zastavte.<\/span><\/li>\n\n\n\n<li><span>S v\u00fddechem se za\u010dn\u011bte vracet do v\u00fdchoz\u00ed polohy. Na konci f\u00e1ze vst\u00e1v\u00e1n\u00ed se pokuste p\u0159eto\u010dit p\u00e1nev do neutr\u00e1ln\u00ed polohy.<\/span><\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.cz\/blog\/wp-content\/uploads\/2024\/07\/gdi-6685582c9f490.png\" alt=\"Osoba cvi\u010d\u00ed na podlo\u017ece v ob\u00fdvac\u00edm pokoji\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i prov\u00e1d\u011bn\u00ed d\u0159ep\u016f<\/span><\/h2>\n\n\n\n<p><span>D\u0159epy se mohou zd\u00e1t trivi\u00e1ln\u00ed, ale v praxi vy\u017eaduj\u00ed n\u00e1le\u017eitou p\u0159\u00edpravu a vytvo\u0159en\u00ed spr\u00e1vn\u00e9ho pohybov\u00e9ho vzorce, aby se p\u0159ede\u0161lo bolesti nebo zran\u011bn\u00ed. Je u\u017eite\u010dn\u00e9 v\u011bd\u011bt, jak\u00e9 chyby jsou p\u0159i prov\u00e1d\u011bn\u00ed d\u0159ep\u016f nej\u010dast\u011bj\u0161\u00ed:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span>nedostate\u010dn\u00e9 rozcvi\u010den\u00ed, kter\u00e9 m\u016f\u017ee v\u00e9st ke zran\u011bn\u00ed;<\/span><\/li>\n\n\n\n<li><span>p\u0159\u00edli\u0161 \u00fazk\u00e9 nebo p\u0159\u00edli\u0161 \u0161irok\u00e9 um\u00edst\u011bn\u00ed chodidel; <\/span><\/li>\n\n\n\n<li><span>nadm\u011brn\u00fd p\u0159edklon dop\u0159edu a sn\u00ed\u017een\u00ed hrudn\u00edku sm\u011brem k podlaze;<\/span><\/li>\n\n\n\n<li><span>zaoblen\u00ed zad, <\/span><\/li>\n\n\n\n<li><span>odlepen\u00ed pat od zem\u011b nebo p\u0159enesen\u00ed v\u00e1hy t\u011bla na \u0161pi\u010dky &#8211; nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010dinou je nespr\u00e1vn\u00fd v\u00fdchoz\u00ed pohyb &#8211; pohyb za\u010d\u00edn\u00e1te pokr\u010den\u00edm kolen, m\u00edsto abyste tla\u010dili bedra dozadu;<\/span><\/li>\n\n\n\n<li><span>ztr\u00e1ta neutr\u00e1ln\u00edho postaven\u00ed p\u00e1te\u0159e v doln\u00ed \u010d\u00e1sti zad &#8211; sn\u00ed\u017e\u00edte se p\u0159\u00edli\u0161 n\u00edzko a vznikne tzv. Butt Wing neboli podsazen\u00ed p\u00e1nve, kter\u00e9 je prov\u00e1zeno zaoblen\u00edm oblasti bedern\u00ed p\u00e1te\u0159e;<\/span><\/li>\n\n\n\n<li><span>zadr\u017eov\u00e1n\u00ed dechu;<\/span><\/li>\n\n\n\n<li><span>nedostate\u010dn\u00e1 kontrola pohybu nebo p\u0159\u00edli\u0161 rychl\u00e9 prov\u00e1d\u011bn\u00ed po sob\u011b jdouc\u00edch opakov\u00e1n\u00ed;<\/span><\/li>\n\n\n\n<li><span>kolena sm\u011b\u0159uj\u00ed dovnit\u0159, m\u00edsto aby sm\u011b\u0159ovala ke \u0161pi\u010dk\u00e1m;<\/span><\/li>\n\n\n\n<li><span>zastavov\u00e1n\u00ed se s koleny pokr\u010den\u00fdmi v \u00fahlu 90 stup\u0148\u016f;<\/span><\/li>\n\n\n\n<li><span>nadm\u011brn\u00e9 prota\u017een\u00ed kolen na konci f\u00e1ze vst\u00e1v\u00e1n\u00ed;<\/span><\/li>\n\n\n\n<li><span>tla\u010den\u00ed beder dop\u0159edu v z\u00e1v\u011bre\u010dn\u00e9 f\u00e1zi vst\u00e1v\u00e1n\u00ed;<\/span><\/li>\n\n\n\n<li><span>p\u0159ecen\u011bn\u00ed sv\u00fdch schopnost\u00ed a nalo\u017een\u00ed p\u0159\u00edli\u0161 velk\u00fdch z\u00e1va\u017e\u00ed, co\u017e m\u016f\u017ee m\u00edt za n\u00e1sledek nap\u0159\u00edklad to, \u017ee se nebudete moci zvednout, z\u00e1va\u017e\u00ed v\u00e1s p\u0159et\u00ed\u017e\u00ed, p\u0159et\u00ed\u017e\u00edte ramena, dojde ke zran\u011bn\u00ed;<\/span><\/li>\n\n\n\n<li><span>absence partnera pro zaji\u0161t\u011bn\u00ed p\u0159i zved\u00e1n\u00ed velmi t\u011b\u017ek\u00fdch z\u00e1va\u017e\u00ed a pokusech o p\u0159ekon\u00e1n\u00ed vlastn\u00edch rekord\u016f.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.cz\/blog\/wp-content\/uploads\/2024\/07\/gdi-6685582ec2c65.png\" alt=\"Osoba prov\u00e1d\u00ed cvi\u010den\u00ed ve sportovn\u00edm oble\u010den\u00ed, v\u010detn\u011b leg\u00edn a topu\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Druhy d\u0159ep\u016f: bulharsk\u00fd, s \u010dinkami, sumo, s gumami<\/span><\/h2>\n\n\n\n<p><span>Nespornou v\u00fdhodou d\u0159ep\u016f je \u0161irok\u00e1 \u0161k\u00e1la verz\u00ed tohoto cviku, co\u017e znamen\u00e1, \u017ee prakticky ka\u017ed\u00fd si m\u016f\u017ee naj\u00edt ten spr\u00e1vn\u00fd typ pro sebe, a to na z\u00e1klad\u011b sv\u00fdch tr\u00e9ninkov\u00fdch c\u00edl\u016f a s ohledem na svou tr\u00e9ninkovou \u00farove\u0148, zdravotn\u00ed stav nebo prod\u011blan\u00e1 zran\u011bn\u00ed. D\u0159epy lze prov\u00e1d\u011bt bu\u010f s v\u00e1hou vlastn\u00edho t\u011bla, nebo s p\u0159\u00eddavnou z\u00e1t\u011b\u017e\u00ed. Mezi nejobl\u00edben\u011bj\u0161\u00ed typy d\u0159ep\u016f pat\u0159\u00ed nap\u0159:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>d\u0159epy s \u010dinkou<\/strong> &#8211; tzv. back squat je \u201ekr\u00e1lem silov\u00fdch cvik\u016f&#8220;. Prov\u00e1d\u00ed se s <\/span><a href=\"https:\/\/sportano.cz\/posilovaci-zarizeni\/sady-cinek\" target=\"_blank\" rel=\"noreferrer noopener\"><span><u>\u010dinkou <\/u><\/span><\/a><span>dr\u017eenou na ramenech zezadu (ruce jsou um\u00edst\u011bny \u0161\u00ed\u0159e ne\u017e ramena a lokty by m\u011bly b\u00fdt neust\u00e1le pod \u010dinkou). D\u00edky mo\u017enosti individu\u00e1ln\u00ed volby v\u00e1hy umo\u017e\u0148uje viditeln\u00fd progres a zapojen\u00ed t\u00e9m\u011b\u0159 cel\u00e9ho t\u011bla;<\/span><\/li>\n\n\n\n<li><span><strong>bulharsk\u00e9 d\u0159epy<\/strong><\/span><span> &#8211; prov\u00e1d\u011bj\u00ed se na jedn\u00e9 noze, p\u0159i\u010dem\u017e druh\u00e1 noha je podep\u0159ena v\u00fd\u0161, nap\u0159\u00edklad bednou. Ide\u00e1ln\u00ed dopln\u011bk tr\u00e9ninku, pokud chcete pos\u00edlit a vytvarovat h\u00fd\u017ed\u011b a zlep\u0161it stabilizaci;<\/span><\/li>\n\n\n\n<li><span><strong>d\u0159epy sumo<\/strong><\/span><span> &#8211; prov\u00e1d\u011bj\u00ed se v \u0161irok\u00e9m rozkroku. Chodidla mus\u00ed b\u00fdt um\u00edst\u011bna \u0161\u00ed\u0159eji ne\u017e ramena a prsty mus\u00ed sm\u011b\u0159ovat ven. P\u0159i sestupu dol\u016f sm\u011b\u0159ujete koleny nad kotn\u00edky. Sumo d\u0159epy lze prov\u00e1d\u011bt bez dodate\u010dn\u00fdch z\u00e1va\u017e\u00ed, s \u010dinkou na ramenou, s posilovac\u00edmi gumami p\u0159es kolena nebo s kettlebellem ve v\u00fd\u0161ce hrudn\u00edku \u010di uchopen\u00fdm v nap\u0159a\u017een\u00e9 ruce. Lze je tak\u00e9 zpest\u0159it p\u0159id\u00e1n\u00edm v\u00fdstup\u016f na \u0161pi\u010dky v n\u00edzk\u00e9 poloze, kombinovat je s p\u0159echodem do rozkroku nebo v\u00fdskoky do \u00fazk\u00e9ho d\u0159epu;<\/span><\/li>\n\n\n\n<li><span><strong>d\u0159epy s kettlebell nebo \u010dinkou<\/strong> &#8211; tzv. goblet squat je typ d\u0159epu vhodn\u00fd pro v\u0161echny \u00farovn\u011b fyzick\u00e9 kondice &#8211; na za\u010d\u00e1tek sta\u010d\u00ed mal\u00e1 z\u00e1t\u011b\u017e, nap\u0159. 2 kg \u010dinka nebo <\/span><a href=\"https:\/\/sportano.cz\/posilovaci-zarizeni\/kettlebell\" target=\"_blank\" rel=\"noreferrer noopener\"><span><u>kettlebell. <\/u><\/span><\/a><span>Z\u00e1t\u011b\u017e by m\u011bla b\u00fdt dr\u017eena ve v\u00fd\u0161ce hrudn\u00edku. Goblet squat je dobr\u00fdm v\u00fdchoz\u00edm bodem pro d\u0159ep s \u010dinkou;<\/span><\/li>\n\n\n\n<li><span><strong>d\u0159epy s gumou<\/strong> &#8211; mini p\u00e1sky um\u00edst\u011bn\u00e9 nad koleny p\u0159i jejich natahov\u00e1n\u00ed vytv\u00e1\u0159ej\u00ed dodate\u010dn\u00fd odpor a zvy\u0161uj\u00ed \u00fa\u010dinnost cvik\u016f na h\u00fd\u017ed\u011b. D\u0159epy s posilovac\u00edmi <\/span><a href=\"https:\/\/sportano.cz\/treninkove-prislusenstvi\/cvicebni-gumy\" target=\"_blank\" rel=\"noreferrer noopener\"><span><u>gumami<\/u><\/span><\/a><span> jsou vhodnou formou rehabilitace po zran\u011bn\u00ed nap\u0159\u00edklad k\u0159\u00ed\u017eov\u00fdch vaz\u016f;<\/span><\/li>\n\n\n\n<li><span><strong>d\u0159epy s v\u00fdskokem<\/strong><\/span><span> &#8211; ide\u00e1ln\u00ed pro kardio a intervalov\u00fd tr\u00e9nink. T\u00edm, \u017ee na konci vysko\u010d\u00edte zp\u011bt do vysok\u00e9 polohy, sp\u00e1l\u00edte spoustu kalori\u00ed a zrychl\u00edte metabolismus. Nezapome\u0148te dopadat tak, abyste p\u0159\u00edli\u0161 nezat\u011b\u017eovali klouby &#8211; nap\u0159\u00edklad od prst\u016f p\u0159es st\u0159ed chodidla a\u017e po patu, nikoliv na cel\u00e9 chodidlo;<\/span><span><strong><\/strong><\/span><\/li>\n\n\n\n<li><span><strong>d\u0159epy s \u010dinkou zep\u0159edu<\/strong><\/span><span> &#8211; tzv. front squat, typ d\u0159epu pro st\u0159edn\u011b pokro\u010dil\u00e9 a\u017e pokro\u010dil\u00e9 osoby. V tomto p\u0159\u00edpad\u011b je z\u00e1t\u011b\u017e v podob\u011b \u010dinky um\u00edst\u011bna na bedrech v p\u0159edn\u00ed \u010d\u00e1sti. Siln\u011b se p\u0159i n\u011bm zapojuj\u00ed \u010dty\u0159hlav\u00e9 stehenn\u00ed svaly;<\/span><\/li>\n\n\n\n<li><span><strong>hack d\u0159epy <\/strong><\/span><span>&#8211; prov\u00e1d\u011bj\u00ed se nap\u0159\u00edklad na p\u0159\u00edstroji, tak\u017ee je to dobr\u00e1 alternativa pro osoby, kter\u00e9 maj\u00ed probl\u00e9m udr\u017eet rovn\u00e1 z\u00e1da p\u0159i prov\u00e1d\u011bn\u00ed d\u0159ep\u016f s \u010dinkou;<\/span><\/li>\n\n\n\n<li><span><strong>d\u0159epy Zercher<\/strong><\/span><span> &#8211; pojmenovan\u00e9 po sv\u00e9m tv\u016frci Edu Zercherovi. P\u0159i t\u00e9to variant\u011b d\u0159epu se \u010dinka dr\u017e\u00ed v pokr\u010den\u00fdch loktech. Funguje dob\u0159e jak na za\u010d\u00e1tku va\u0161eho posilovac\u00edho dobrodru\u017estv\u00ed, tak nap\u0159\u00edklad p\u0159i n\u00e1vratu po zran\u011bn\u00ed, proto\u017ee umo\u017e\u0148uje pracovat na spr\u00e1vn\u00e9m vzorci d\u0159epu s \u010dinkou na z\u00e1dech nebo p\u0159ed sebou.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.cz\/blog\/wp-content\/uploads\/2024\/07\/gdi-66855830bb373.png\" alt=\"\u017dena cvi\u010d\u00ed s fitness gumou na nohou v parku\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span>\u0160kod\u00ed d\u0159epy kolen\u016fm?<\/span><\/h3>\n\n\n\n<p><span>\u0160kodliv\u00fd \u00fa\u010dinek d\u0159ep\u016f na kolena je jedn\u00edm z nejpopul\u00e1rn\u011bj\u0161\u00edch m\u00fdt\u016f o tomto cvi\u010den\u00ed. Pokud dodr\u017eujete spr\u00e1vnou techniku a rozumn\u011b vol\u00edte z\u00e1t\u011b\u017e odpov\u00eddaj\u00edc\u00ed va\u0161im mo\u017enostem, nemaj\u00ed d\u0159epy negativn\u00ed vliv na va\u0161e kolena. Pokud m\u00e1te pochybnosti o tom, zda jsou pro v\u00e1s d\u0159epy bezpe\u010dn\u00e9, nap\u0159\u00edklad z d\u016fvodu zran\u011bn\u00ed kolen \u010di ky\u010dl\u00ed nebo probl\u00e9m\u016f se z\u00e1dy v minulosti, m\u016f\u017eete se poradit se sv\u00fdm l\u00e9ka\u0159em\/fyzioterapeutem. Za \u00favahu stoj\u00ed tak\u00e9 spolupr\u00e1ce s osobn\u00edm tren\u00e9rem, kter\u00fd v\u00e1m pom\u016f\u017ee nastavit spr\u00e1vn\u00fd typ d\u0159ep\u016f a rozsah z\u00e1t\u011b\u017ee. To bude vhodn\u00e9 zejm\u00e9na v p\u0159\u00edpad\u011b, \u017ee s cvi\u010den\u00edm teprve za\u010d\u00edn\u00e1te.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span>Mohou kolena p\u0159i d\u0159epu p\u0159es\u00e1hnout \u0161pi\u010dky prst\u016f?<\/span><\/h3>\n\n\n\n<p><span>Zapome\u0148te na star\u00e9 pravidlo, kter\u00e9 \u0159\u00edk\u00e1, \u017ee kolena by nem\u011bla sahat d\u00e1le ne\u017e prsty u nohou. Pokud m\u00e1te dlouhou stehenn\u00ed kost a kr\u00e1tkou holenn\u00ed kost, bude to pro v\u00e1s norm\u00e1ln\u00ed. Snaha odstranit tento probl\u00e9m m\u016f\u017ee skon\u010dit nestabilitou a neuspokojiv\u00fdmi v\u00fdsledky.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span>Kolik d\u0159ep\u016f denn\u011b prov\u00e1d\u011bt?<\/span><\/h3>\n\n\n\n<p><span>Po\u010det d\u0159ep\u016f, kter\u00e9 za den provedete, z\u00e1vis\u00ed na tom, jak\u00fd typ d\u0159ep\u016f vykon\u00e1v\u00e1te a zda pou\u017e\u00edv\u00e1te dodate\u010dn\u00e9 z\u00e1va\u017e\u00ed nebo pouze hmotnost vlastn\u00edho t\u011bla. V prvn\u00edm p\u0159\u00edpad\u011b budete tr\u00e9nink nohou, kter\u00fd obsahuje d\u0159epy, prov\u00e1d\u011bt z\u0159\u00eddka &#8211; nap\u0159\u00edklad dvakr\u00e1t t\u00fddn\u011b, a po\u010det d\u0159ep\u016f bude z\u00e1viset na va\u0161em tr\u00e9ninkov\u00e9m c\u00edli. Krom\u011b toho plat\u00ed, \u017ee \u010d\u00edm v\u011bt\u0161\u00ed z\u00e1t\u011b\u017e pou\u017eijete, t\u00edm m\u00e9n\u011b opakov\u00e1n\u00ed provedete. Budete tak\u00e9 pot\u0159ebovat dostate\u010dn\u00fd \u010das na zotaven\u00ed. U d\u0159ep\u016f s t\u011blesnou hmotnost\u00ed je to tak\u00e9 individu\u00e1ln\u00ed z\u00e1le\u017eitost. Pokro\u010dilej\u0161\u00ed osoby jsou schopny ud\u011blat 100 i v\u00edce d\u0159ep\u016f denn\u011b. Pokud s cvi\u010den\u00edm teprve za\u010d\u00edn\u00e1te, d\u011blejte pro za\u010d\u00e1tek 15-20 technicky spr\u00e1vn\u00fdch d\u0159ep\u016f a tento po\u010det zvy\u0161ujte ka\u017ed\u00fd den nebo ka\u017ed\u00fd t\u00fdden o 5\/10 opakov\u00e1n\u00ed, dokud pro v\u00e1s nebude probl\u00e9m ud\u011blat 50 nebo 100 opakov\u00e1n\u00ed. V t\u00e9 chv\u00edli se vyplat\u00ed s\u00e1hnout po dal\u0161\u00ed z\u00e1t\u011b\u017ei, d\u00edky kter\u00e9 dos\u00e1hnete progresu a dod\u00e1te sv\u00e9mu t\u011blu dal\u0161\u00ed impuls.<\/span><\/p>\n\n\n\n<p><span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>D\u0159ep je jedn\u00edm z nejobl\u00edben\u011bj\u0161\u00edch a nejefektivn\u011bj\u0161\u00edch silov\u00fdch cvik\u016f, kter\u00fd v\u00e1m umo\u017en\u00ed nejen vybudovat siln\u00e9 a svalnat\u00e9 nohy nebo tvarovan\u00e9 h\u00fd\u017ed\u011b, ale tak\u00e9 pe\u010dovat o cel\u00e9 t\u011blo. Aby v\u0161ak d\u0159epy m\u011bly ten spr\u00e1vn\u00fd \u00fa\u010dinek, mus\u00ed b\u00fdt prov\u00e1d\u011bny spr\u00e1vn\u011b. S n\u00e1mi se sezn\u00e1m\u00edte s technikou a druhy d\u0159ep\u016f a pozn\u00e1te, kter\u00e9 svaly p\u0159i tomto cviku pracuj\u00ed [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":1534,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[37],"tags":[],"class_list":["post-1527","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-posilovna-a-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>D\u0159epy: kter\u00e9 svaly pracuj\u00ed, co p\u0159in\u00e1\u0161ej\u00ed a jak je spr\u00e1vn\u011b prov\u00e1d\u011bt? Typy d\u0159ep\u016f - 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\/drepy-ktere-svaly-pracuji-co-prinaseji-a-jak-je-spravne-provadet-typy-drepu\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"D\u0159epy: kter\u00e9 svaly pracuj\u00ed, co p\u0159in\u00e1\u0161ej\u00ed a jak je spr\u00e1vn\u011b prov\u00e1d\u011bt? Typy d\u0159ep\u016f - Blog Sportano.cz\" \/>\n<meta property=\"og:description\" content=\"D\u0159ep je jedn\u00edm z nejobl\u00edben\u011bj\u0161\u00edch a nejefektivn\u011bj\u0161\u00edch silov\u00fdch cvik\u016f, kter\u00fd v\u00e1m umo\u017en\u00ed nejen vybudovat siln\u00e9 a svalnat\u00e9 nohy nebo tvarovan\u00e9 h\u00fd\u017ed\u011b, ale tak\u00e9 pe\u010dovat o cel\u00e9 t\u011blo. Aby v\u0161ak d\u0159epy m\u011bly ten spr\u00e1vn\u00fd \u00fa\u010dinek, mus\u00ed b\u00fdt prov\u00e1d\u011bny spr\u00e1vn\u011b. S n\u00e1mi se sezn\u00e1m\u00edte s technikou a druhy d\u0159ep\u016f a pozn\u00e1te, kter\u00e9 svaly p\u0159i tomto cviku pracuj\u00ed [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.cz\/blog\/drepy-ktere-svaly-pracuji-co-prinaseji-a-jak-je-spravne-provadet-typy-drepu\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-07-04T06:31:42+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-05T09:34:10+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2024\/07\/gdi-668558320c806.png\" \/>\n\t<meta property=\"og:image:width\" content=\"816\" \/>\n\t<meta property=\"og:image:height\" content=\"426\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Sylwia Stwora-Petela\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Napsal(a)\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sylwia Stwora-Petela\" \/>\n\t<meta name=\"twitter:label2\" content=\"Odhadovan\u00e1 doba \u010dten\u00ed\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minut\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"D\u0159epy: kter\u00e9 svaly pracuj\u00ed, co p\u0159in\u00e1\u0161ej\u00ed a jak je spr\u00e1vn\u011b prov\u00e1d\u011bt? Typy d\u0159ep\u016f - Blog Sportano.cz","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/sportano.cz\/blog\/drepy-ktere-svaly-pracuji-co-prinaseji-a-jak-je-spravne-provadet-typy-drepu\/","og_locale":"cs_CZ","og_type":"article","og_title":"D\u0159epy: kter\u00e9 svaly pracuj\u00ed, co p\u0159in\u00e1\u0161ej\u00ed a jak je spr\u00e1vn\u011b prov\u00e1d\u011bt? Typy d\u0159ep\u016f - Blog Sportano.cz","og_description":"D\u0159ep je jedn\u00edm z nejobl\u00edben\u011bj\u0161\u00edch a nejefektivn\u011bj\u0161\u00edch silov\u00fdch cvik\u016f, kter\u00fd v\u00e1m umo\u017en\u00ed nejen vybudovat siln\u00e9 a svalnat\u00e9 nohy nebo tvarovan\u00e9 h\u00fd\u017ed\u011b, ale tak\u00e9 pe\u010dovat o cel\u00e9 t\u011blo. Aby v\u0161ak d\u0159epy m\u011bly ten spr\u00e1vn\u00fd \u00fa\u010dinek, mus\u00ed b\u00fdt prov\u00e1d\u011bny spr\u00e1vn\u011b. 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