[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.digielias.cz\/jak-na-drepy-aneb-silne-nohy-bez-bolesti-kolen\/#Article","mainEntityOfPage":"https:\/\/www.digielias.cz\/jak-na-drepy-aneb-silne-nohy-bez-bolesti-kolen\/","headline":"Jak na d\u0159epy, aneb siln\u00e9 nohy bez bolesti kolen","name":"Jak na d\u0159epy, aneb siln\u00e9 nohy bez bolesti kolen","description":"Jeden ze z\u00e1kladn\u00edch cvik\u016f na doln\u00ed polovinu t\u011bla, jsou d\u0159epy. Z\u00e1m\u011brn\u011b p\u00ed\u0161u na doln\u00ed polovinu","datePublished":"2023-06-02","dateModified":"2023-06-02","author":{"@type":"Person","@id":"https:\/\/www.digielias.cz\/author\/devene\/#Person","name":"devene","url":"https:\/\/www.digielias.cz\/author\/devene\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/f7b3e8bb7f7cc0c6ca940e74a10b952be4c7d81de8a980387c865f88889f02e3?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/f7b3e8bb7f7cc0c6ca940e74a10b952be4c7d81de8a980387c865f88889f02e3?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"digielias.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.digielias.cz\/wp-content\/uploads\/img_a339067_w2144_t1552301972.jpg","url":"https:\/\/www.digielias.cz\/wp-content\/uploads\/img_a339067_w2144_t1552301972.jpg","height":0,"width":0},"url":"https:\/\/www.digielias.cz\/jak-na-drepy-aneb-silne-nohy-bez-bolesti-kolen\/","wordCount":430,"articleBody":"Jeden ze z\u00e1kladn\u00edch cvik\u016f na doln\u00ed polovinu t\u011bla, jsou d\u0159epy. Z\u00e1m\u011brn\u011b p\u00ed\u0161u na doln\u00ed polovinu t\u011bla, nebo\u0165 p\u0159i n\u011bm zapoj\u00edme naprostou v\u011bt\u0161inu sval\u016f, a to nejen doln\u00edch kon\u010detin, ale tak\u00e9 svalstvo h\u00fd\u017ed\u00ed a p\u0159i spr\u00e1vn\u00e9m proveden\u00ed i svaly b\u0159ichy a tzv. j\u00e1dra (anglicky core).\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 V\u011bt\u0161ina z\u00a0n\u00e1s se jist\u011b s\u00a0d\u0159epy setkala ji\u017e na z\u00e1kladn\u00ed \u0161kole. Mo\u017en\u00e1 tak nech\u00e1pete smysl \u010dl\u00e1nku, v\u017edy\u0165 p\u0159ece d\u0159epy um\u00ed ka\u017ed\u00fd. Omyl! P\u0159i pohledu na n\u011bkter\u00e9 cvi\u010dence, kterak d\u0159epuj\u00ed, se nejednomu tren\u00e9rovi je\u017e\u00ed na t\u011ble v\u0161echny chlupy a vst\u00e1vaj\u00ed hr\u016fzou vlasy.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Z\u00e1kladn\u00ed proveden\u00ed cviku je ze stoje m\u00edrn\u011b rozkro\u010dn\u00e9ho. Pokr\u010den\u00edm nohou v\u00a0kolenn\u00edch a ky\u010deln\u00edch kloubech dojde k\u00a0p\u0159echodu do d\u0159epu. Jedn\u00e1 se o tzv. pasivn\u00ed f\u00e1zi, kdy za n\u00e1s pracuje gravitace. Aktivn\u00ed f\u00e1ze cviku spo\u010d\u00edv\u00e1 v\u00a0extenzi v\u00a0obou zm\u00edn\u011bn\u00fdch kloubech.I p\u0159i takto jednoduch\u00e9 lokomoci ale doch\u00e1z\u00ed k\u00a0chyb\u00e1m. Mezi chyby nej\u010dast\u011bj\u0161\u00ed pat\u0159\u00ed:\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u0161pi\u010dky nohou vyto\u010den\u00e9 ven\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 vklo\u0148ov\u00e1n\u00ed kolen dovnit\u0159\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 p\u0159edklon trupu\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 nedostate\u010dn\u00e1 flexe v\u00a0kolenn\u00edch kloubech\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 asymetrick\u00e9 veden\u00ed pohybu\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u0161patn\u00e9 d\u00fdch\u00e1n\u00ed\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Dbejte na spr\u00e1vn\u00e9 proveden\u00ed. Pokud budete d\u011blat d\u0159epy \u0161patn\u011b, zad\u011bl\u00e1v\u00e1te si na mal\u00e9r v\u00a0podob\u011b zni\u010den\u00fdch kolen a zad. Cel\u00fd pohyb ve\u010fte aktivn\u011b, tzn. i ve v\u00fd\u0161e zm\u00edn\u011bn\u00e9 pasivn\u00ed \u010d\u00e1sti se aktivn\u011b zapojte a brzd\u011bte stehny pohyb dol\u016f. Z\u00e1rove\u0148 tak zpevn\u00edte abduktory i adduktory, \u010d\u00edm\u017e dok\u00e1\u017eete fixovat kolena v\u00a0p\u0159\u00edm\u00e9m sm\u011bru; tomu napom\u016f\u017eete i t\u00edm, \u017ee \u0161pi\u010dky nohou budou sm\u011b\u0159ovat paraleln\u011b dop\u0159edu, ne do stran! Nep\u0159edkl\u00e1n\u011bjte se. Nam\u00edsto toho dr\u017ete trup ve stejn\u00e9 pozici, jako p\u0159i stoji. Pokud m\u00e1te pot\u00ed\u017ee se stabilitou, m\u016f\u017eete si pomoci p\u0159edpa\u017een\u00fdmi pa\u017eemi. D\u016fle\u017eit\u00e9 je tak\u00e9 d\u00fdch\u00e1n\u00ed. P\u0159i pohybu t\u011bla dol\u016f se nadechn\u011bte a nahoru pokra\u010dujte s\u00a0mohutn\u00fdm v\u00fddechem.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Alternujte \u2013 d\u0159epy se daj\u00ed prov\u00e1d\u011bt ve spoust\u011b modifikac\u00ed. Experimentujte se \u0161\u00ed\u0159kou rozkro\u010den\u00ed, p\u0159idejte si na ramena \u010dinku, d\u011blejte d\u0159epy do stran, zkuste v\u00fdpady. V\u017edy ale myslete na z\u00e1kladn\u00ed z\u00e1sady spr\u00e1vn\u00e9ho proveden\u00ed.                                                                                                                                                                                                                                                                                                                                                                                        3.7\/5 - (13 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Jak na d\u0159epy, aneb siln\u00e9 nohy bez bolesti kolen","item":"https:\/\/www.digielias.cz\/jak-na-drepy-aneb-silne-nohy-bez-bolesti-kolen\/#breadcrumbitem"}]}]