{"id":31947,"date":"2022-01-28T11:00:00","date_gmt":"2022-01-28T10:00:00","guid":{"rendered":"https:\/\/www.siroko.com\/blog\/c\/?p=31947"},"modified":"2025-07-08T11:31:11","modified_gmt":"2025-07-08T09:31:11","slug":"domaci-cviky-pro-cyklisty-aneb-jak-posilit-stred-tela","status":"publish","type":"post","link":"https:\/\/www.siroko.com\/blog\/c\/cs\/domaci-cviky-pro-cyklisty-aneb-jak-posilit-stred-tela\/","title":{"rendered":"Dom\u00e1c\u00ed cviky pro cyklisty aneb jak pos\u00edlit st\u0159ed t\u011bla"},"content":{"rendered":"\n<p>V\u011bt\u0161ina cyklist\u016f nerada chod\u00ed do posilovny, a m\u00edsto utr\u00e1cen\u00ed pen\u011bz za \u010dinky na doma rad\u011bji investuje pen\u00edze do sv\u00e9ho kola a cyklistick\u00e9ho vybaven\u00ed. Nicm\u00e9n\u011b silov\u00e9 cvi\u010den\u00ed a 15-20minutov\u00e9 posilov\u00e1n\u00ed st\u0159edu t\u011bla pom\u00e1h\u00e1 nejen zlep\u0161it v\u00e1\u0161 v\u00fdkon na kole, p\u0159edch\u00e1zet zran\u011bn\u00ed a bolesti, ale rovn\u011b\u017e zlep\u0161\u00ed va\u0161e celkov\u00e9 zdrav\u00ed. Proto jsme dali dohromady tento jednoduch\u00fd tr\u00e9ninkov\u00fd pl\u00e1n, kter\u00fd lze praktikovat v podstat\u011b kdekoliv, a\u0165 u\u017e jako sou\u010d\u00e1st va\u0161eho klasick\u00e9ho tr\u00e9ninku, nebo jen v p\u0159\u00edpadech, kdy z\u016fstanete doma kv\u016fli \u0161patn\u00e9mu po\u010das\u00ed. Cel\u00fd tr\u00e9nink se skl\u00e1d\u00e1 z n\u00e1sleduj\u00edc\u00edch 8 cvi\u010den\u00ed:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Sklapova\u010dky s jednou nata\u017eenou nohou (Single leg crunch)<\/li>\n\n\n\n<li>N\u016f\u017eky<\/li>\n\n\n\n<li>Most<\/li>\n\n\n\n<li>Plank\u00a0<\/li>\n\n\n\n<li>Lo\u010fka (Boat pose)\u00a0<\/li>\n\n\n\n<li>Bo\u010dn\u00ed plank<\/li>\n\n\n\n<li>Hyperextenze\u00a0<\/li>\n\n\n\n<li>Horolezec (Mountain climber)<\/li>\n<\/ol>\n\n\n\n<p>Pokud budete ka\u017ed\u00fd cvik d\u011blat 2-3 minuty, zabere v\u00e1m cel\u00e9 cvi\u010den\u00ed zhruba 20 minut. Je-li pro v\u00e1s tento tr\u00e9nink p\u0159\u00edli\u0161 obt\u00ed\u017en\u00fd, vyberte si 5 jednoduch\u00fdch cvik\u016f a za\u010dn\u011bte hezky pozvolna. Postupn\u011b pak p\u0159id\u00e1vejte dal\u0161\u00ed cviky, p\u0159\u00edpadn\u011b zkuste t\u011b\u017e\u0161\u00ed varianty, kter\u00e9 jsme pro v\u00e1s vybrali.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Sklapova\u010dky s jednou nata\u017eenou nohou<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-video\"><video controls src=\"https:\/\/hmg-h-cdn.hearstapps.com\/videos\/20180926-runnersworld-25-single-leg-crunch-1540474281.mp4\"><\/video><\/figure>\n\n\n\n<p><strong>Proveden\u00ed:<\/strong> Lehn\u011bte si na z\u00e1da na zem nebo na podlo\u017eku, pokr\u010dte jedno koleno a nat\u00e1hn\u011bte ruce. Sou\u010dasn\u011b pak zvedn\u011bte hlavu, krk i ramena ze zem\u011b, nat\u00e1hn\u011bte druhou nohu a zvedn\u011bte ji do v\u00fd\u0161ky kolene t\u00e9 pokr\u010den\u00e9.<\/p>\n\n\n\n<p><strong>Po\u010det opakov\u00e1n\u00ed:<\/strong> Pro za\u010d\u00e1tek d\u011blejte 15 opakov\u00e1n\u00ed na ka\u017edou nohu. Pro v\u011bt\u0161\u00ed obt\u00ed\u017enost d\u00e1vejte nohu dol\u016f pomaleji, p\u0159\u00edpadn\u011b zvy\u0161te po\u010det opakov\u00e1n\u00ed.<\/p>\n\n\n\n<p><strong>Posilovan\u00e9 svaly:<\/strong> Cel\u00e1 b\u0159i\u0161n\u00ed oblast a flexory (oh\u00fdba\u010de) ky\u010deln\u00edch kloub\u016f.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>N\u016f\u017eky<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"nv-iframe-embed\"><iframe loading=\"lazy\" title=\"How to Do Scissors | Ab Workout\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/WoNCIBVLbgY?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><\/div>\n<\/div><\/figure>\n\n\n\n<p><strong>Proveden\u00ed:<\/strong> Lehn\u011bte si na z\u00e1da na zem nebo na podlo\u017eku, nat\u00e1hn\u011bte ruce i nohy a dlan\u011b polo\u017ete na podlahu. Lehce nadzvedn\u011bte ramena, abyste aktivovali b\u0159i\u0161n\u00ed svalstvo. Zvedn\u011bte nohy cca 15-20 cm nad zem a na st\u0159\u00edda\u010dku je p\u0159ek\u0159i\u017eujte. Vytvo\u0159\u00edte pohyb podobn\u00fd n\u016f\u017ek\u00e1m, p\u0159i\u010dem\u017e cel\u00e9 n\u016f\u017eky (jedno opakov\u00e1n\u00ed) tvo\u0159\u00ed dv\u011b p\u0159ek\u0159\u00ed\u017een\u00ed.<\/p>\n\n\n\n<p><strong>Po\u010det opakov\u00e1n\u00ed:<\/strong> Za\u010dn\u011bte se 30 n\u016f\u017ekami. \u010c\u00edm v\u00edce opakov\u00e1n\u00ed, t\u00edm v\u011bt\u0161\u00ed obt\u00ed\u017enost, av\u0161ak roli zde hraje i v\u00fd\u0161ka, rychlost a \u0161\u00ed\u0159ka p\u0159ek\u0159i\u017eovan\u00fdch nohou. \u010c\u00edm n\u00ed\u017e m\u00e1te nohy, d\u011bl\u00e1te pomalej\u0161\u00ed a \u0161ir\u0161\u00ed pohyby, t\u00edm bude cvi\u010den\u00ed obt\u00ed\u017en\u011bj\u0161\u00ed.<\/p>\n\n\n\n<p><strong>Posilovan\u00e9 svaly:<\/strong> Tento cvik se zam\u011b\u0159uje p\u0159edev\u0161\u00edm na b\u0159icho, d\u00e1le pak na flexory (oh\u00fdba\u010de) ky\u010deln\u00edch kloub\u016f, bedern\u00ed svalstvo a \u010dty\u0159hlav\u00e9 svaly.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Most<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"nv-iframe-embed\"><iframe loading=\"lazy\" title=\"How To Do A Glute Bridge | The Right Way | Well+Good\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/wPM8icPu6H8?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><\/div>\n<\/div><\/figure>\n\n\n\n<p><strong>Proveden\u00ed:<\/strong> Lehn\u011bte si na z\u00e1da na zem nebo na podlo\u017eku. Ruce nat\u00e1hn\u011bte pod\u00e9l t\u011bla a dlan\u011b op\u0159ete o zem. Pokr\u010dte kolena tak, abyste m\u011bli chodidla celou plochou na zemi, p\u0159ibli\u017en\u011b 15 cm od h\u00fd\u017ed\u00ed. Zapojte h\u00fd\u017e\u010fov\u00e9 a b\u0159i\u0161n\u00ed svaly a zvedejte zadek, dokud nebude t\u011blo \u00fapln\u011b narovnan\u00e9. V t\u00e9to pozici p\u00e1r vte\u0159in vydr\u017ete, dejte zadek dol\u016f a cel\u00fd postup opakujte. Ve\u0161ker\u00e9 pohyby by m\u011bly vych\u00e1zet z va\u0161ich h\u00fd\u017e\u010fov\u00fdch a b\u0159i\u0161n\u00edch sval\u016f.<\/p>\n\n\n\n<p><strong>Po\u010det opakov\u00e1n\u00ed:<\/strong> Za\u010dn\u011bte se 30 opakov\u00e1n\u00edmi, ale jeliko\u017e jde o jeden z nejjednodu\u0161\u0161\u00edch cvik\u016f, m\u016f\u017eete jich ud\u011blat v\u00edc, p\u0159\u00edpadn\u011b n\u011b\u010d\u00edm zat\u00ed\u017eit b\u0159icho, \u010d\u00edm\u017e zv\u00fd\u0161\u00edte obt\u00ed\u017enost.<\/p>\n\n\n\n<p><strong>Posilovan\u00e9 svaly:<\/strong> Zejm\u00e9na h\u00fd\u017ed\u011b. V men\u0161\u00ed m\u00ed\u0159e pak i b\u0159i\u0161n\u00ed svaly, bedern\u00ed oblast, \u010dty\u0159hlav\u00e9 svaly a zadn\u00ed stehna.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Plank<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"nv-iframe-embed\"><iframe loading=\"lazy\" title=\"Core Exercise: Plank\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/pvIjsG5Svck?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><\/div>\n<\/div><\/figure>\n\n\n\n<p><strong>Proveden\u00ed:<\/strong> Lehn\u011bte si na b\u0159icho na podlahu nebo na podlo\u017eku. Lokty a p\u0159edlokt\u00ed op\u0159ete o zem. Zvedn\u011bte boky tak, abyste m\u011bli cel\u00e9 t\u011blo od hlavy a\u017e k pat\u011b v jedn\u00e9 rovin\u011b. P\u0159i cvi\u010den\u00ed se d\u00edvejte na podlahu a zapojte cel\u00fd st\u0159ed t\u011bla, abyste udr\u017eeli rovnou pozici. Zhluboka se nadechn\u011bte a vydr\u017ete v dan\u00e9 pozici 20 vte\u0159in, pot\u00e9 si odpo\u010di\u0148te.<\/p>\n\n\n\n<p><strong>Po\u010det opakov\u00e1n\u00ed:<\/strong> Za\u010dn\u011bte s 5-6 opakov\u00e1n\u00edmi. Pro vy\u0161\u0161\u00ed obt\u00ed\u017enost lze prov\u00e1d\u011bt r\u016fzn\u00e9 varianty planku, k \u010demu\u017e samoz\u0159ejm\u011b poslou\u017e\u00ed i del\u0161\u00ed dr\u017een\u00ed t\u011bla v dan\u00e9 pozici. D\u00e1le m\u016f\u017eete zvednout jednu nohu do vzduchu \u010di um\u00edstit op\u011brn\u00fd bod chodidel o n\u011bco v\u00fd\u0161e. Rovn\u011b\u017e m\u016f\u017eete pou\u017e\u00edt ruce m\u00edsto p\u0159edlokt\u00ed, pokr\u010dit lokty a vydr\u017eet p\u00e1r vte\u0159in v t\u00e9to pozici.&nbsp;<\/p>\n\n\n\n<p><strong>Posilovan\u00e9 svaly:<\/strong> Pokud se op\u00edr\u00e1te o lokty a p\u0159edlokt\u00ed, tak zapojujete p\u0159edev\u0161\u00edm b\u0159i\u0161n\u00ed svalstvo, bedern\u00ed oblast a ramena. Op\u00edr\u00e1te-li se o ruce a m\u00e1te p\u0159itom pokr\u010den\u00e9 lokty, zat\u011b\u017eujete v\u00edce ramena a ruce.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Lo\u010fka<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"nv-iframe-embed\"><iframe loading=\"lazy\" title=\"Boat Pose\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/kHwDDEz1DZ0?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><\/div>\n<\/div><\/figure>\n\n\n\n<p><strong>Proveden\u00ed:<\/strong> Sedn\u011bte si na podlahu \u010di podlo\u017eku. Polo\u017ete paty na zem a nohy dejte k sob\u011b. Ruce polo\u017ete vedle h\u00fd\u017ed\u00ed a zaklo\u0148te se a\u017e do \u00fahlu 45 stup\u0148\u016f. Zapojte b\u0159i\u0161n\u00ed svaly. Zvedn\u011bte nata\u017een\u00e9 nohy do \u00fahlu 45 stup\u0148\u016f a p\u0159edpa\u017ete ruce. Dr\u017ete pozici.<br><\/p>\n\n\n\n<p><strong>Po\u010det opakov\u00e1n\u00ed:<\/strong> Toto cvi\u010den\u00ed je n\u00e1ro\u010dn\u00e9 na rovnov\u00e1hu a b\u0159i\u0161n\u00ed svalstvo, tak\u017ee za\u010dn\u011bte na 10 vte\u0159in\u00e1ch a postupn\u011b se propracujte a\u017e na 1 minutu. Pokud je pro v\u00e1s cvik p\u0159\u00edli\u0161 jednoduch\u00fd, m\u016f\u017eete spustit horn\u00ed \u010d\u00e1st t\u011bla a nohy n\u00ed\u017e a vr\u00e1tit se do p\u016fvodn\u00ed pozice, jako kdybyste d\u011blali kliky ve vzduchu.&nbsp;<\/p>\n\n\n\n<p><strong>Posilovan\u00e9 svaly:<\/strong> Flexory (oh\u00fdba\u010de) h\u00fd\u017e\u010fov\u00fdch kloub\u016f, b\u0159i\u0161n\u00ed svaly, p\u0159itahova\u010de, \u010dty\u0159hlav\u00e9 svaly a z\u00e1dov\u00e9 svalstvo.&nbsp;&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Bo\u010dn\u00ed Plank<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"nv-iframe-embed\"><iframe loading=\"lazy\" title=\"How To: Side Plank\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/IkMmABQ9SkM?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><\/div>\n<\/div><\/figure>\n\n\n\n<p><strong>Proveden\u00ed:<\/strong> Lehn\u011bte si na lev\u00fd bok na zem \u010di na podlo\u017eku. Jednu nohu dejte na druhou, p\u0159i\u010dem\u017e ob\u011b m\u011bjte nata\u017een\u00e9. Op\u0159ete se o lev\u00fd loket, kter\u00fd by m\u011bl b\u00fdt v rovin\u011b s va\u0161\u00edm ramenem. Pravou ruku si dejte v bok a zvedn\u011bte ky\u010dle tak, abyste m\u011bli t\u011blo od hlavy a\u017e k pat\u011b v p\u0159\u00edm\u00e9 linii. Dr\u017ete pozici.<\/p>\n\n\n\n<p><strong>Po\u010det opakov\u00e1n\u00ed:<\/strong> Za\u010dn\u011bte s 5 opakov\u00e1n\u00edmi po 10 vte\u0159in\u00e1ch na ka\u017edou stranu. Pro v\u011bt\u0161\u00ed obt\u00ed\u017enost dr\u017ete pozici d\u00e9le nebo navy\u0161te po\u010det opakov\u00e1n\u00ed. Chcete-li j\u00edt je\u0161t\u011b d\u00e1l, v moment\u011b, kdy zapojujete st\u0159ed t\u011bla, zvedn\u011bte jednu nohu a pa\u017ei.&nbsp;<\/p>\n\n\n\n<p><strong>Posilovan\u00e9 svaly:<\/strong> B\u0159i\u0161n\u00ed oblast, zejm\u00e9na \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svalstvo. O n\u011bco m\u00e9n\u011b pak h\u00fd\u017ed\u011b.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Hyperextenze<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"nv-iframe-embed\"><iframe loading=\"lazy\" title=\"How to do a Perfect Mid-Back Extension\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/jmJZKqdMXMg?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><\/div>\n<\/div><\/figure>\n\n\n\n<p><strong>Proveden\u00ed:<\/strong> Lehn\u011bte si na b\u0159icho na zem \u010di na podlo\u017eku a polo\u017ete ruce vedle t\u011bla. Zvedn\u011bte vr\u0161ek t\u011bla i nohy a vydr\u017ete v dan\u00e9 pozici 5 vte\u0159in, pot\u00e9 se vra\u0165te zp\u011bt do p\u016fvodn\u00ed pozice. Nevyt\u00e1\u010dejte hlavu, obli\u010dej mus\u00ed sm\u011b\u0159ovat k podlaze.<\/p>\n\n\n\n<p><strong>Po\u010det opakov\u00e1n\u00ed:<\/strong> Pro za\u010d\u00e1tek sta\u010d\u00ed 20 opakov\u00e1n\u00ed. Pro v\u011bt\u0161\u00ed obt\u00ed\u017enost m\u016f\u017eete po\u010det opakov\u00e1n\u00ed zv\u00fd\u0161it a rovn\u011b\u017e lze prodlou\u017eit dr\u017een\u00ed pozice. Dal\u0161\u00ed mo\u017enost\u00ed je nat\u00e1hnout ruce rovn\u011b p\u0159ed sebe tak, aby byly v jedn\u00e9 linii s hlavou, a zvedat levou ruku z\u00e1rove\u0148 s pravou nohou a naopak.&nbsp;<\/p>\n\n\n\n<p><strong>Posilovan\u00e9 svaly:<\/strong> P\u0159edev\u0161\u00edm bedern\u00ed oblast, ale tak\u00e9 h\u00fd\u017ed\u011b a zadn\u00ed stehna.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Horolezec<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"nv-iframe-embed\"><iframe loading=\"lazy\" title=\"How to Do Mountain Climbers | The Right Way | Well+Good\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/cnyTQDSE884?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><\/div>\n<\/div><\/figure>\n\n\n\n<p><strong>Proveden\u00ed:<\/strong> T\u011blo sm\u011b\u0159uje obli\u010dejem k zemi \u010di podlo\u017ece. Ruce polo\u017ete m\u00edrn\u011b mimo linii ramen, zvedn\u011bte se do pozice jako p\u0159i planku a dr\u017ete t\u011blo v rovn\u00e9 poloze. P\u0159it\u00e1hn\u011bte prav\u00e9 koleno co nejv\u00edc k hrudn\u00edku a chvilku v t\u00e9to pozici vydr\u017ete. Pot\u00e9 vra\u0165te nohu zp\u011bt na zem (vra\u0165te se do p\u016fvodn\u00ed pozice) a pokra\u010dujte s druhou nohou.&nbsp;&nbsp;<\/p>\n\n\n\n<p><strong>Po\u010det opakov\u00e1n\u00ed:<\/strong> St\u0159\u00eddejte nohy po dobu 1 minuty. \u010c\u00edm rychleji a d\u00e9le budete cvi\u010den\u00ed prov\u00e1d\u011bt, t\u00edm bude obt\u00ed\u017en\u011bj\u0161\u00ed.&nbsp;<br><br><strong>Posilovan\u00e9 svaly:<\/strong> Tento cvik se zam\u011b\u0159uje zejm\u00e9na na b\u0159i\u0161n\u00ed svaly, o n\u011bco m\u00e9n\u011b pak na l\u00fdtka, hrudn\u00edk, zadn\u00ed stehna, bedern\u00ed oblast, \u010dty\u0159hlav\u00e9 svaly a tricepsy. Rovn\u011b\u017e stabilizuje p\u00e1nev, jeliko\u017e se z\u00e1rove\u0148 aktivuj\u00ed i flexory (oh\u00fdba\u010de) ky\u010deln\u00edch kloub\u016f, jde tedy o pohyb podobn\u00fd j\u00edzd\u011b na kole.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>V\u011bt\u0161ina cyklist\u016f nerada chod\u00ed do posilovny, a m\u00edsto utr\u00e1cen\u00ed pen\u011bz za \u010dinky na doma rad\u011bji investuje pen\u00edze do sv\u00e9ho kola a cyklistick\u00e9ho vybaven\u00ed. Nicm\u00e9n\u011b silov\u00e9 cvi\u010den\u00ed a 15-20minutov\u00e9 posilov\u00e1n\u00ed st\u0159edu t\u011bla pom\u00e1h\u00e1 nejen zlep\u0161it v\u00e1\u0161 v\u00fdkon na kole, p\u0159edch\u00e1zet zran\u011bn\u00ed a bolesti, ale rovn\u011b\u017e zlep\u0161\u00ed va\u0161e celkov\u00e9 zdrav\u00ed. Proto jsme dali dohromady tento jednoduch\u00fd tr\u00e9ninkov\u00fd&hellip;&nbsp;<\/p>\n<div class=\"read-more-wrapper\"><a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/domaci-cviky-pro-cyklisty-aneb-jak-posilit-stred-tela\/\" class=\"button button-secondary\" rel=\"bookmark\">\u010ct\u011bte v\u00edce<span class=\"screen-reader-text\">Dom\u00e1c\u00ed cviky pro cyklisty aneb jak pos\u00edlit st\u0159ed t\u011bla<\/span><\/a><\/div>\n","protected":false},"author":1,"featured_media":31724,"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":[392,619],"tags":[],"class_list":["post-31947","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-a-cyklistika","category-fitness-a-cviceni"],"_links":{"self":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/31947","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=31947"}],"version-history":[{"count":1,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/31947\/revisions"}],"predecessor-version":[{"id":59951,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/31947\/revisions\/59951"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media\/31724"}],"wp:attachment":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media?parent=31947"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/categories?post=31947"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/tags?post=31947"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}