{"id":24847,"date":"2021-01-29T00:00:00","date_gmt":"2021-01-28T23:00:00","guid":{"rendered":"https:\/\/www.siroko.com\/blog\/c\/5-posilovacich-cviku-pro-cyklisty-videa\/"},"modified":"2025-07-08T11:32:32","modified_gmt":"2025-07-08T09:32:32","slug":"5-posilovacich-cviku-pro-cyklisty-videa","status":"publish","type":"post","link":"https:\/\/www.siroko.com\/blog\/c\/cs\/5-posilovacich-cviku-pro-cyklisty-videa\/","title":{"rendered":"5 Posilovac\u00edch Cvik\u016f Pro Cyklisty (Videa)"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">V tomto postu V\u00e1m uk\u00e1\u017eeme <strong>jednoduchou rutinu s 5 u\u017eite\u010dn\u00fdmi posilovac\u00edmi cviky pro cyklisty<\/strong>, kter\u00e9 m\u016f\u017eete cvi\u010dit doma n\u011bkolikr\u00e1t t\u00fddn\u011b po 30\u201340 minut\u00e1ch.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">D\u0159epy<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">V\u00fdpady<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mrtv\u00fd tah jednou nohou<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Kliky<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rusk\u00fd twist<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">D\u00edky t\u011bmto 5 cvik\u016fm nejen <strong>zv\u00fd\u0161\u00edte svoji s\u00edlu a v\u00fdkon na kole, ale tak\u00e9 celkovou fyzickou kondici, proto\u017ee si vybudujete pevnou svalovou hmotu<\/strong>, kter\u00e1 zabra\u0144uje \u00faraz\u016fm. Krom\u011b toho dojde ke zrychlen\u00ed va\u0161eho metabolismu a va\u0161e t\u011blo za\u010dne spot\u0159ebov\u00e1vat v\u00edce kalori\u00ed. Zkr\u00e1tka lep\u0161\u00ed motor, v\u00edce benz\u00ednu.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Na konci p\u0159\u00edsp\u011bvku najdete n\u011bkolik tip\u016f, kter\u00e9 V\u00e1m pomohou zah\u00e1jit va\u0161\u00ed rutinu:<\/span><\/p>\n<ol>\n<li><span><strong>D\u0159epy<\/strong><br \/><\/span><span><br \/><\/span><span>Jde o klasick\u00e9 cvi\u010den\u00ed na pos\u00edlen\u00ed nohou. Lze ho prov\u00e1d\u011bt s v\u00e1hou nebo bez n\u00ed, v z\u00e1vislosti na va\u0161ich schopnostech. Na v\u00e1hu m\u016f\u017eete pou\u017e\u00edt \u010dinky, kettlebell m\u00ed\u010de, krabice od ml\u00e9ka, n\u00e1doby na vodu atd. Pokud budete v\u00e1hu pou\u017e\u00edvat, nezapome\u0148te se p\u0159edem zah\u0159\u00e1t, abyste zv\u00fd\u0161ili pr\u016ftok krve do sval\u016f a p\u0159ede\u0161li zran\u011bn\u00ed.\n<p>Technika cviku je velmi d\u016fle\u017eit\u00e1, proto v\u011bnujte pozornost videu n\u00ed\u017ee a pokud je to mo\u017en\u00e9, ud\u011blejte to p\u0159ed n\u011bk\u00fdm nebo p\u0159ed zrcadlem, abyste se ujistili, \u017ee to d\u011bl\u00e1te spr\u00e1vn\u011b.<\/p>\n<div class=\"video-wrapper\"><iframe loading=\"lazy\" src=\"https:\/\/www.tokyvideo.com\/embed\/46833\" frameborder=\"0\" width=\"640\" height=\"360\" scrolling=\"no\" allowfullscreen=\"\" webkitallowfullscreen=\"\" mozallowfullscreen=\"\" allowtransparency=\"\"><\/iframe><\/div>\n<p><\/span><\/li>\n<li><strong>V\u00fdpady<br \/><\/strong><span><br \/><\/span><span>Dal\u0161\u00ed obl\u00edben\u00e9 cvi\u010den\u00ed na pos\u00edlen\u00ed nohou. Stejn\u011b jako d\u0159epy se m\u016f\u017ee d\u011blat s v\u00e1hou nebo bez n\u00ed a existuje n\u011bkolik variant: dop\u0159edu, dozadu, do stran, v kombinaci s pohybem horn\u00ed \u010d\u00e1sti t\u011bla, atd.\n<p>Ne\u017e za\u010dnete p\u0159id\u00e1vat v\u00e1hu, cvi\u010dte rad\u011bji bez z\u00e1t\u011b\u017ee a\u017e dokud se nenau\u010d\u00edte ovl\u00e1dat pohyby t\u011bla a udr\u017eet spr\u00e1vnou polohu t\u011bla tak, abyste zabr\u00e1nili nerovnov\u00e1ze v kolenou, kotn\u00edc\u00edch a boc\u00edch. Pod\u00edvejte se na toto video a zjist\u011bte, jak to ud\u011blat spr\u00e1vn\u011b.<\/p>\n<div class=\"video-wrapper\"><iframe loading=\"lazy\" src=\"https:\/\/www.tokyvideo.com\/embed\/46831\" frameborder=\"0\" width=\"640\" height=\"360\" scrolling=\"no\" allowfullscreen=\"\" webkitallowfullscreen=\"\" mozallowfullscreen=\"\" allowtransparency=\"\"><\/iframe><\/div>\n<p><\/span><\/li>\n<li><span><strong>Mrtv\u00fd tah jednou nohou<\/strong>\n<p><\/span>Toto cvi\u010den\u00ed je skv\u011bl\u00fd test va\u0161\u00ed rovnov\u00e1hy. A\u010dkoli lze prov\u00e9st na dvou noh\u00e1ch, v\u00fdhodou st\u0159\u00edd\u00e1n\u00ed kon\u010detin je, \u017ee m\u016f\u017eeme posilovat ka\u017edou nohu samostatn\u011b a t\u00edm napravit mo\u017enou svalovou nerovnov\u00e1hu.<\/p>\n<p>Stejn\u011b jako v p\u0159edchoz\u00edch cvi\u010den\u00edch je nejlep\u0161\u00ed za\u010d\u00edt bez v\u00e1hy, abyste se nau\u010dili spr\u00e1vnou techniku cviku, pot\u00e9 m\u016f\u017eete za\u010d\u00edt s v\u00e1hou pomoc\u00ed jednoho z prvk\u016f uveden\u00fdch v sekci d\u0159epy. Zde je video, kde uvid\u00edte jak spr\u00e1vn\u011b prov\u00e9st mrtv\u00fd tah s jednou nohou.<\/p>\n<div class=\"video-wrapper\"><iframe loading=\"lazy\" src=\"https:\/\/www.tokyvideo.com\/embed\/46832\" frameborder=\"0\" width=\"640\" height=\"360\" scrolling=\"no\" allowfullscreen=\"\" webkitallowfullscreen=\"\" mozallowfullscreen=\"\" allowtransparency=\"\"><\/iframe><\/div>\n<\/li>\n<li><strong>Kliky<br \/><\/strong><span><br \/><\/span><span>Kliky mohou b\u00fdt nejv\u00edce nen\u00e1vid\u011bn\u00fdm cvikem, ale z\u00e1rove\u0148 je t\u00edm nejjednodu\u0161\u0161\u00edm a nejp\u0159\u00ednosn\u011bj\u0161\u00edm. Kliky jsou nezbytn\u00e9 pro pos\u00edlen\u00ed na\u0161eho t\u011blesn\u00e9ho j\u00e1dra, oblasti b\u0159i\u0161n\u00ed, zad a ramen. V z\u00e1vislosti na typu kliku m\u016f\u017eeme procvi\u010dovat r\u016fzn\u00e9 svaly.\n<p>Jako v\u017edy je lep\u0161\u00ed za\u010d\u00edt krok za krokem a to s p\u0159edn\u00edm anaerobn\u00edm klikem se zam\u011b\u0159en\u00edm na udr\u017een\u00ed spr\u00e1vn\u00e9 polohy &#8211; jak uvid\u00edte na videu &#8211; a pot\u00e9 m\u016f\u017eete p\u0159idat varianty, jako je st\u0159\u00eddav\u00e9 zved\u00e1n\u00ed nohou, bo\u010dn\u00ed klik, kliky se st\u0159\u00eddav\u00fdm zved\u00e1n\u00edm pa\u017e\u00ed a nohou atd.<br \/><\/span><span><br \/><\/span><a href=\"https:\/\/www.tokyvideo.com\/video\/how-to-do-planks-with-forearm-support\" rel=\"nofollow noopener\" target=\"_blank\"><span><\/p>\n<div class=\"video-wrapper\"><iframe loading=\"lazy\" src=\"https:\/\/www.tokyvideo.com\/embed\/46829\" frameborder=\"0\" width=\"640\" height=\"360\" scrolling=\"no\" allowfullscreen=\"\" webkitallowfullscreen=\"\" mozallowfullscreen=\"\" allowtransparency=\"\"><\/iframe><\/div>\n<p><\/span><\/a><\/li>\n<li><strong> Rusk\u00fd twist<\/strong><span><br \/><\/span><span><br \/><\/span>Stejn\u011b jako \u010dty\u0159i p\u0159edchoz\u00ed cviky lze rusk\u00fd twist prov\u00e1d\u011bt doma bez jak\u00e9hokoli vybaven\u00ed nebo p\u0159id\u00e1n\u00edm hmotnosti ke zv\u00fd\u0161en\u00ed obt\u00ed\u017enosti. Toto cvi\u010den\u00ed pracuje s centr\u00e1ln\u00ed \u010d\u00e1st\u00ed na\u0161eho t\u011bla a vy\u017eaduje ur\u010ditou s\u00edlu j\u00e1dra. Pokud nedok\u00e1\u017eete udr\u017eet pozici, je nejlep\u0161\u00ed za\u010d\u00edt bez v\u00e1hy a d\u00e1t nohy na zem.\n<p>Jedn\u00e1 se o komplexn\u00ed cvi\u010den\u00ed, kter\u00e9 posiluje b\u0159icho, boky a doln\u00ed \u010d\u00e1st zad, je u\u017eite\u010dn\u00e9 p\u0159i j\u00edzd\u011b na kole, ale tak\u00e9 p\u0159i sesednut\u00ed z kola. Pod\u00edvejte se na toto video a nau\u010dte se, jak ud\u011blat rusk\u00fd twist.<\/p>\n<div class=\"video-wrapper\"><iframe loading=\"lazy\" src=\"https:\/\/www.tokyvideo.com\/embed\/46834\" frameborder=\"0\" width=\"640\" height=\"360\" scrolling=\"no\" allowfullscreen=\"\" webkitallowfullscreen=\"\" mozallowfullscreen=\"\" allowtransparency=\"\"><\/iframe><\/div>\n<\/li>\n<\/ol>\n<p><\/p>\n<p><span style=\"font-weight: 400;\">Jakmile se sezn\u00e1m\u00edte s t\u011bmito p\u011bti cviky, <strong>m\u011bli byste m\u00edt na pam\u011bti n\u00e1sleduj\u00edc\u00ed<\/strong>:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Je d\u016fle\u017eit\u00e9 prov\u00e1d\u011bt je spr\u00e1vn\u011b, bez v\u00e1hov\u00e9ho p\u0159et\u00ed\u017een\u00ed a db\u00e1t na techniku, kterou vid\u00edte na videu<\/strong>.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Za\u010dn\u011bte pomalu, abyste se vyhnuli zran\u011bn\u00ed.<\/strong> V prvn\u00edch tr\u00e9ninc\u00edch d\u011blejte m\u00e9n\u011b opakov\u00e1n\u00ed a pou\u017e\u00edvejte m\u00e9n\u011b v\u00e1hy, nejd\u0159\u00edve mus\u00edte svaly p\u0159ipravit.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pokud jste tento typ cvi\u010den\u00ed je\u0161t\u011b neprov\u00e1d\u011bli, <strong>za\u010dn\u011bte bez v\u00e1hy a prove\u010fte 3-4 s\u00e9rie po 8\u201310 opakov\u00e1n\u00edch s 1minutovou p\u0159est\u00e1vkou.<\/strong> Pokud jste sebev\u011bdom\u00ed a dostate\u010dn\u011b siln\u00ed, zvy\u0161te po\u010det opakov\u00e1n\u00ed a s\u00e9ri\u00ed. \u010casem p\u0159id\u00e1te v\u00e1hu.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Jakou v\u00e1hu pou\u017e\u00edt?<\/strong> Z\u00e1kladn\u00ed pravidlo: pokud nem\u016f\u017eete dokon\u010dit opakov\u00e1n\u00ed a s\u00e9rie, sni\u017ete v\u00e1hu nebo cvi\u010dte bez n\u00ed. Jakmile je budete moci snadno dokon\u010dit, p\u0159idejte nebo zvy\u0161te v\u00e1hu.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Jedn\u00e1 se o jednoduchou rutinu dom\u00e1c\u00edho cvi\u010den\u00ed s n\u011bkolika m\u00e1lo prvky.<\/strong> Je to docela kr\u00e1tk\u00e9 a d\u00e1 se to d\u011blat po cel\u00fd rok. M\u016f\u017eete p\u0159idat nov\u00e9 cviky nebo variace t\u011bch v\u00fd\u0161e uveden\u00fdch.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Ide\u00e1ln\u00ed je prov\u00e1d\u011bt tuto rutinu 2-3kr\u00e1t t\u00fddn\u011b<\/strong>, proto\u017ee pokud chcete za\u010d\u00edt vid\u011bt v\u00fdsledky, kl\u00ed\u010dov\u00e1 je konzistence. <strong>Pro zotaven\u00ed budete tak\u00e9 pot\u0159ebovat 48 hodin mezi relacemi.<\/strong><\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Jednou z nejv\u011bt\u0161\u00edch obav cyklist\u016f je p\u0159ib\u00fdv\u00e1n\u00ed na v\u00e1ze. <strong>S t\u011bmito cviky nebudete budovat svalovou hmotu, proto\u017ee to nejsou silov\u00e1 cvi\u010den\u00ed pro kulturisty.<\/strong> Byly navr\u017eeny tak, aby posilovaly va\u0161e svaly a celkovou fyzickou kondici.<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>V tomto postu V\u00e1m uk\u00e1\u017eeme jednoduchou rutinu s 5 u\u017eite\u010dn\u00fdmi posilovac\u00edmi cviky pro cyklisty, kter\u00e9 m\u016f\u017eete cvi\u010dit doma n\u011bkolikr\u00e1t t\u00fddn\u011b po 30\u201340 minut\u00e1ch. D\u0159epy V\u00fdpady Mrtv\u00fd tah jednou nohou Kliky Rusk\u00fd twist D\u00edky t\u011bmto 5 cvik\u016fm nejen zv\u00fd\u0161\u00edte svoji s\u00edlu a v\u00fdkon na kole, ale tak\u00e9 celkovou fyzickou kondici, proto\u017ee si vybudujete pevnou svalovou hmotu,&hellip;&nbsp;<\/p>\n<div class=\"read-more-wrapper\"><a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/5-posilovacich-cviku-pro-cyklisty-videa\/\" class=\"button button-secondary\" rel=\"bookmark\">\u010ct\u011bte v\u00edce<span class=\"screen-reader-text\">5 Posilovac\u00edch Cvik\u016f Pro Cyklisty (Videa)<\/span><\/a><\/div>\n","protected":false},"author":1,"featured_media":16686,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","neve_meta_reading_time":"","_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[619,452],"tags":[],"class_list":["post-24847","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-a-cviceni","category-siroko-tips"],"_links":{"self":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/24847","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/comments?post=24847"}],"version-history":[{"count":1,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/24847\/revisions"}],"predecessor-version":[{"id":59954,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/24847\/revisions\/59954"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media\/16686"}],"wp:attachment":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media?parent=24847"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/categories?post=24847"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/tags?post=24847"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}