{"id":35129,"date":"2022-04-29T11:00:00","date_gmt":"2022-04-29T09:00:00","guid":{"rendered":"https:\/\/www.siroko.com\/blog\/c\/?p=35129"},"modified":"2025-07-08T11:30:45","modified_gmt":"2025-07-08T09:30:45","slug":"domaci-fitness-pro-cyklisty-cviceni-na-rovnovahu-a-stabilitu-jimiz-posilite-boky-a-nohy","status":"publish","type":"post","link":"https:\/\/www.siroko.com\/blog\/c\/cs\/domaci-fitness-pro-cyklisty-cviceni-na-rovnovahu-a-stabilitu-jimiz-posilite-boky-a-nohy\/","title":{"rendered":"Dom\u00e1c\u00ed fitness pro cyklisty &#8211; Cvi\u010den\u00ed na rovnov\u00e1hu a stabilitu, jimi\u017e pos\u00edl\u00edte boky a nohy"},"content":{"rendered":"\n<p>Cyklistika je perfektn\u00ed sport pro <a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/10-vyhod-cyklistiky-pro-zeny\/\">\u017eeny<\/a> i <a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/jak-cyklistika-promeni-vase-telo-zmeny-uvnitr-tela-i-zvenci\/\">mu\u017ee<\/a> v\u0161ech v\u011bkov\u00fdch kategori\u00ed. Od <a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/vyhody-cyklistiky-pro-deti\/\">mal\u00fdch d\u011bt\u00ed<\/a> a\u017e po star\u0161\u00ed lidi, kte\u0159\u00ed cht\u011bj\u00ed z\u016fstat fit a ve zdrav\u00ed, ani\u017e by si ni\u010dili klouby. Samoz\u0159ejm\u011b ani cyklistika nen\u00ed \u00fapln\u011b dokonal\u00e1 a m\u00e1 sv\u00e9 mouchy, nebo\u0165 m\u016f\u017ee v\u00e9st k puch\u00fd\u0159\u016fm, bolesti \u010di r\u016fzn\u00fdm zran\u011bn\u00edm, a to zejm\u00e9na u t\u011bch, kdo tr\u00e9nuj\u00ed tvrd\u011b a\/nebo pravideln\u011b. Pokud se mezi tuto skupinu cyklist\u016f \u0159ad\u00edte i vy a r\u00e1di byste se podobn\u00fdm probl\u00e9m\u016fm vyhnuli, nechte si ud\u011blat biomechanickou anal\u00fdzu.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1276\" height=\"798\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/04\/fitness-chica-1276x798.jpg\" alt=\"\" class=\"wp-image-35109\" title=\"\" srcset=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/04\/fitness-chica-1276x798.jpg 1276w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/04\/fitness-chica-640x400.jpg 640w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/04\/fitness-chica-768x480.jpg 768w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/04\/fitness-chica-480x300.jpg 480w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/04\/fitness-chica.jpg 1440w\" sizes=\"(max-width: 1276px) 100vw, 1276px\" \/><\/figure>\n\n\n\n<p>I tak v\u0161ak dr\u017een\u00ed t\u011bla a neust\u00e1l\u00e9 \u0161lap\u00e1n\u00ed mohou v\u00e9st k nepohodl\u00ed. Na\u0161e nohy toti\u017e pracuj\u00ed pouze v jednom sm\u011bru a v omezen\u00e9m rozsahu pohybu. T\u00edm se tvo\u0159\u00ed &#8211; ale tak\u00e9 zkracuj\u00ed &#8211; n\u011bkter\u00e9 svaly, co\u017e m\u016f\u017ee v\u00e9st ke svalov\u00e9 disproporci. Nemus\u00edte v\u0161ak v\u011b\u0161et hlavu, se v\u0161\u00edm se d\u00e1 bojovat. Krom\u011b <a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/10-zakladnich-protahovacich-cviku-pro-cyklisty\/\" target=\"_blank\" rel=\"noreferrer noopener\">t\u011bchto jednoduch\u00fdch protahovac\u00edch cvik\u016f<\/a> a <a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/5-posilovacich-cviku-pro-cyklisty-videa\/\" target=\"_blank\" rel=\"noreferrer noopener\">posilovac\u00edho tr\u00e9ninku<\/a> pro zlep\u0161en\u00ed flexibility a svalov\u00e9 s\u00edly, v\u00e1m t\u011bchto 7 cvik\u016f pom\u016f\u017ee z\u00edskat rovnov\u00e1hu a stabilitu ky\u010dl\u00ed, kolen i kotn\u00edk\u016f:&nbsp;&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Zved\u00e1n\u00ed se ze sedu na jedn\u00e9 noze<\/li>\n\n\n\n<li>Kle\u010d\u00edc\u00ed superman<\/li>\n\n\n\n<li>P\u0159edklon na jedn\u00e9 noze<\/li>\n\n\n\n<li>Obr\u00e1cen\u00e9 v\u00fdpady se zvednut\u00edm kolene<\/li>\n\n\n\n<li>D\u0159epy na jedn\u00e9 noze<\/li>\n\n\n\n<li>Po\u017e\u00e1rn\u00ed hydrant<\/li>\n\n\n\n<li>Krou\u017een\u00ed jednou nohou<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Zved\u00e1n\u00ed se ze sedu na jedn\u00e9 noze<\/strong><\/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=\"Single Leg Sit to Stand\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/lHFYaPN6t40?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>Jak na to<\/strong>: Posa\u010fte se na \u017eidli \u010di postel a zvedn\u011bte levou nohu nad podlahu. Ne\u017e se za\u010dnete zvedat, polo\u017ete prav\u00e9 chodidlo na podlahu, abyste zapojili celou nohu. Sna\u017ete se vst\u00e1t bez pomoci rukou a dr\u017eet z\u00e1da v rovn\u00e9 poloze. V horn\u00ed poloze pak vydr\u017ete st\u00e1t n\u011bkolik vte\u0159in, ne\u017e se stejn\u00fdm zp\u016fsobem op\u011bt posad\u00edte.&nbsp;<\/p>\n\n\n\n<p><strong>Po\u010det opakov\u00e1n\u00ed<\/strong>: Tento cvik vy\u017eaduje udr\u017een\u00ed rovnov\u00e1hy, aby ky\u010del, koleno a kotn\u00edk nohy, kter\u00e1 nese v\u00e1hu, byly spr\u00e1vn\u011b vyrovnan\u00e9. Za\u010dn\u011bte s 5 opakov\u00e1n\u00edmi, a v p\u0159\u00edpad\u011b pot\u00ed\u017e\u00ed si ze za\u010d\u00e1tku pomozte rukama. Cvik si m\u016f\u017eete zt\u00ed\u017eit tak, \u017ee ho bude prov\u00e1d\u011bt pomaleji \u010di na m\u011bkk\u010d\u00edm povrchu.<br><br><strong>Zapojen\u00e9 svaly<\/strong>: H\u00fd\u017ed\u011b, \u010dty\u0159hlav\u00fd sval stehenn\u00ed, zadn\u00ed stehna a l\u00fdtka. D\u016fle\u017eit\u00e9 je, \u017ee toto cvi\u010den\u00ed posiluje stabilitu nohou a p\u00e1nve.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Kle\u010d\u00edc\u00ed Superman<\/strong><\/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 Kneeling Superman | Nuffield Health\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/iqGdFdUZj-E?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>Jak na to<\/strong>: Polo\u017ete se na podlo\u017eku na v\u0161echny \u010dty\u0159i. Kolena m\u011bjte v jedn\u00e9 rovin\u011b s boky, ruce na \u00farovni ramen. Dr\u017ete rovn\u00e1 z\u00e1da. Nat\u00e1hn\u011bte levou nohu tak, aby byla vodorovn\u011b s podlahou, a to sam\u00e9 ud\u011blejte s pravou rukou. V tuto chv\u00edli poc\u00edt\u00edte ur\u010ditou nestabilitu. Dr\u017ete rovnov\u00e1hu po dobu 10 vte\u0159in a pot\u00e9 cvik opakujte s pravou nohou a levou rukou.<\/p>\n\n\n\n<p><strong>Po\u010det opakov\u00e1n\u00ed<\/strong>: 10 na ka\u017edou stranu. Cvik si m\u016f\u017eete zt\u00ed\u017eit nav\u00fd\u0161en\u00edm po\u010dtu opakov\u00e1n\u00ed, del\u0161\u00edm dr\u017een\u00edm v dan\u00e9 poloze \u010di cvi\u010den\u00edm na m\u011bkk\u00e9m nebo nestabiln\u00edm povrchu. M\u016f\u017eete se rovn\u011b\u017e odr\u00e1\u017eet sm\u011brem nahoru nebo pohybovat zvednut\u00fdmi kon\u010detinami sm\u011brem dovnit\u0159 a ven, to v\u0161e samoz\u0159ejm\u011b p\u0159i zachov\u00e1n\u00ed pozice supermana.&nbsp;<br><br><strong>Zapojen\u00e9 svaly<\/strong>: Z\u00e1dov\u00e9 svalstvo (vzp\u0159imova\u010de trupu, trap\u00e9zy, \u010dty\u0159hrann\u00fd sval bedern\u00ed a kosod\u00e9ln\u00edkov\u00fd sval), velk\u00fd sval h\u00fd\u017e\u010fov\u00fd, zadn\u00ed stehna a ramenn\u00ed svaly (podh\u0159ebenov\u00fd sval, sval deltov\u00fd a mal\u00fd sval obl\u00fd).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>P\u0159edklon na jedn\u00e9 noze<\/strong><\/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=\"Drinking bird\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/SWTwMeAqJTY?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>Jak na to<\/strong>: Postavte se vzp\u0159\u00edmen\u011b a p\u0159ek\u0159i\u017ete ruce. Lehce pokr\u010dte koleno lev\u00e9 nohy. Se zk\u0159\u00ed\u017een\u00fdma rukama se p\u0159edkl\u00e1n\u011bjte dop\u0159edu, zat\u00edmco pravou nohu natahujte dozadu, abyste t\u011blem vytvo\u0159ili p\u00edsmeno T. Vydr\u017ete v t\u00e9to pozici 10 vte\u0159in a pot\u00e9 se vra\u0165te do p\u016fvodn\u00ed polohy a vyst\u0159\u00eddejte nohy. P\u0159i p\u0159edklonu se ned\u00edvejte p\u0159ed sebe, ale dol\u016f na podlahu.<\/p>\n\n\n\n<p><strong>Po\u010det opakov\u00e1n\u00ed<\/strong>: Za\u010dn\u011bte s 10 p\u0159edklony na ka\u017ed\u00e9 noze. Budete-li si cht\u00edt cvi\u010den\u00ed zt\u00ed\u017eit, sna\u017ete se udr\u017eet rovnov\u00e1hu del\u0161\u00ed dobu \u010di navy\u0161te po\u010det opakov\u00e1n\u00ed. Rovn\u011b\u017e m\u016f\u017eete d\u00e1t ruce do pozice Supermana, za hlavu nebo za z\u00e1da. Se z\u00e1va\u017e\u00edmi v ruk\u00e1ch bude cvi\u010den\u00ed tak\u00e9 obt\u00ed\u017en\u011bj\u0161\u00ed.&nbsp;<br><br><strong>Zapojen\u00e9 svaly<\/strong>: Zejm\u00e9na h\u00fd\u017ed\u011b a zadn\u00ed stehna. D\u00e1le toto cvi\u010den\u00ed posiluje a stabilizuje bedra, p\u00e1nev a ky\u010dle.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Obr\u00e1cen\u00e9 v\u00fdpady se zvednut\u00edm kolene<\/strong><\/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=\"Lunge to Knee Drive\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/4_1V0NRv7Ww?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>Jak na to<\/strong>: Za\u010dn\u011bte ve stoje s rozkro\u010den\u00fdma nohama na \u0161\u00ed\u0159ku bok\u016f. Pravou nohou ud\u011blejte krok zp\u011bt a pokr\u010dte levou ky\u010del sm\u011brem do v\u00fdpadu. Prav\u00e9 koleno by m\u011blo b\u00fdt p\u00e1r centimetr\u016f nad zem\u00ed. Pot\u00e9 se zap\u0159ete levou patou o zem a zvedejte pravou nohu dop\u0159edu a nahoru, dokud nebude stehno rovnob\u011b\u017en\u011b se zem\u00ed a koleno ohnut\u00e9 v \u00fahlu 90 stup\u0148\u016f. Pohyb doprov\u00e1zejte sv\u00fdmi pa\u017eemi, jako byste cht\u011bli b\u011b\u017eet.<\/p>\n\n\n\n<p><strong>Po\u010det opakov\u00e1n\u00ed<\/strong>: Za\u010dn\u011bte s 10 opakov\u00e1n\u00edmi na ka\u017edou nohu, p\u0159i\u010dem\u017e noha, kter\u00e1 je v pohybu, v\u017edy chv\u00edli odpo\u010d\u00edv\u00e1 na podlaze. Pro v\u011bt\u0161\u00ed obt\u00ed\u017enost se p\u0159i zp\u011btn\u00e9m pohybu nohy nemus\u00edte v\u016fbec dot\u00fdkat podlahy. Rovn\u011b\u017e m\u016f\u017eete del\u0161\u00ed dobu dr\u017eet rovnov\u00e1hu nebo nav\u00fd\u0161it po\u010det opakov\u00e1n\u00ed.<br><br><strong>Zapojen\u00e9 svaly<\/strong>: \u010cty\u0159hlav\u00fd sval stehenn\u00ed, t\u0159\u00edsla, ohyba\u010de ky\u010dl\u00ed, h\u00fd\u017ed\u011b, l\u00fdtka a zadn\u00ed stehna.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>D\u0159epy na jedn\u00e9 noze<\/strong><\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"nv-iframe-embed\"><iframe loading=\"lazy\" title=\"Single Leg Squat Balance Assisted\" width=\"1200\" height=\"900\" src=\"https:\/\/www.youtube.com\/embed\/MzgmUDGRQC0?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>Jak na to<\/strong>: Pokud ze za\u010d\u00e1tku pot\u0159ebujete oporu, postavte se ke zdi nebo k \u017eidli. Zvedn\u011bte levou nohu nad podlahu a z\u00e1rove\u0148 pokr\u010dte prav\u00e9 koleno a p\u0159eneste celou svou v\u00e1hu na pravou nohu. Nyn\u00ed zkuste prov\u00e9st d\u0159ep na jedn\u00e9 noze postupn\u00fdm pokr\u010dov\u00e1n\u00edm prav\u00e9ho kolene a ky\u010dle. Rukama a levou nohou se sna\u017ete dr\u017eet balanc. \u010c\u00edm n\u00ed\u017ee se dostanete, t\u00edm l\u00e9pe, ale nen\u00ed nutn\u00e9 dostat se a\u017e na pokraj sv\u00fdch mo\u017enost\u00ed. Vra\u0165te se do p\u016fvodn\u00ed pozice.&nbsp;<\/p>\n\n\n\n<p><strong>Po\u010det opakov\u00e1n\u00ed<\/strong>: Ud\u011blejte 10 opakov\u00e1n\u00ed na ka\u017edou nohu. Za\u010dn\u011bte tak, \u017ee pokr\u010d\u00edte nohu pouze o n\u011bkolik centimetr\u016f. Vy\u0161\u0161\u00ed obt\u00ed\u017enosti pak dos\u00e1hnete t\u00edm, \u017ee se pokus\u00edte j\u00edt a\u017e \u00fapln\u011b dol\u016f, v\u011bt\u0161\u00edm po\u010dtem opakov\u00e1n\u00ed \u010di cvi\u010den\u00edm na nestabiln\u00edm povrchu.&nbsp;<br><br><strong>Zapojen\u00e9 svaly<\/strong>: Rovnov\u00e1ha a stabilita v\u0161ech kloub\u016f doln\u00edch kon\u010detin (ky\u010dle, kolena i kotn\u00edky). Ze sval\u016f pak zejm\u00e9na h\u00fd\u017ed\u011b, zadn\u00ed stehna a \u010dty\u0159hlav\u00fd sval stehenn\u00ed. Ale tak\u00e9 dal\u0161\u00ed svaly na noh\u00e1ch a b\u0159i\u0161e.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Po\u017e\u00e1rn\u00ed hydrant<\/strong><\/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=\"FIRE HYDRANT EXERCISE  (stability)\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/La3xYT8MGks?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>Jak na to<\/strong>: B\u011b\u017ete na v\u0161echny \u010dty\u0159i. Ruce jsou na \u00farovni ramen a kolena v jedn\u00e9 rovin\u011b s ky\u010dlemi. Z\u00e1da jsou vodorovn\u011b s podlahou. Zvedn\u011bte prav\u00e9 koleno a vyto\u010dte ho o 45\u00b0 nebo 90\u00b0 do strany, jako byste p\u0159edv\u00e1d\u011bli pejska, kter\u00fd \u010d\u016fr\u00e1 na po\u017e\u00e1rn\u00ed hydrant. P\u0159i tomto cvi\u010den\u00ed se mus\u00edte st\u00e1le d\u00edvat na podlahu, p\u0159i\u010dem\u017e zbytek t\u011bla se nesm\u00ed ani pohnout. Neoh\u00fdbejte se v z\u00e1dech, nevyt\u00e1\u010dejte ky\u010dle, nepokr\u010dujte ruce a neh\u00fdbejte rameny.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<p><strong>Po\u010det opakov\u00e1n\u00ed<\/strong>: Prove\u010fte 30 opakov\u00e1n\u00ed na ka\u017edou nohu st\u0159\u00eddav\u011b po 10 s\u00e9ri\u00edch. Pokud si chcete cvi\u010den\u00ed zkomplikovat, m\u016f\u017eete nohu p\u0159i zvednut\u00ed nat\u00e1hnout, op\u011bt pokr\u010dit koleno a vr\u00e1tit se do v\u00fdchoz\u00ed polohy. Nad kolena m\u016f\u017eete tak\u00e9 um\u00edstit elastick\u00fd p\u00e1sek, kter\u00fd bude poskytovat pot\u0159ebn\u00fd odpor.<br><br><strong>Zapojen\u00e9 svaly<\/strong>: Tento cvik zahrnuje t\u0159i druhy pohybu ky\u010dl\u00ed (extenzi, vnit\u0159n\u00ed rotaci a abdukci). Posiluje zejm\u00e9na velk\u00fd sval h\u00fd\u017e\u010fov\u00fd, m\u00e9n\u011b pak b\u0159i\u0161n\u00ed svaly.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Krou\u017een\u00ed jednou nohou<\/strong><\/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 Single Leg Circle | Thighs Workout\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/5N4gT6gLuAY?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>Jak na to<\/strong>: Ve stoje zvedn\u011bte levou nohu a dr\u017ete chodidlo rovn\u011b. Kru\u017ete levou nohou a udr\u017eujte p\u0159itom rovnov\u00e1hu. T\u011blo by m\u011blo z\u016fstat vzp\u0159\u00edmen\u00e9, nep\u0159en\u00e1\u0161ejte v\u00e1hu na op\u011brnou nohu. B\u0159icho a boky by m\u011bly neust\u00e1le pracovat.<\/p>\n\n\n\n<p><strong>Po\u010det opakov\u00e1n\u00ed<\/strong>: Ka\u017edou nohou ud\u011blejte 20 rotac\u00ed po sm\u011bru hodinov\u00fdch ru\u010di\u010dek. Pot\u00e9 pohyb opakujte na opa\u010dnou stranu. Cvi\u010den\u00ed si m\u016f\u017eete zt\u00ed\u017eit tak, \u017ee budete d\u011blat v\u011bt\u0161\u00ed kruhy, zvednete nohu v\u00fd\u0161 nebo budete cvi\u010dit na nestabiln\u00edm povrchu.&nbsp;<br><br><strong>Zapojen\u00e9 svaly<\/strong>: Tento pohyb zlep\u0161uje rovnov\u00e1hu a stabilitu nohy, kter\u00e1 je na zemi, a rovn\u011b\u017e zvy\u0161uje pohyblivost ky\u010dle na druh\u00e9 noze. Ze sval\u016f jsou pak zapojeny \u010dty\u0159hlav\u00e9 svaly stehenn\u00ed, stehenn\u00ed p\u0159itahova\u010d a h\u00fd\u017ed\u011b.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cyklistika je perfektn\u00ed sport pro \u017eeny i mu\u017ee v\u0161ech v\u011bkov\u00fdch kategori\u00ed. Od mal\u00fdch d\u011bt\u00ed a\u017e po star\u0161\u00ed lidi, kte\u0159\u00ed cht\u011bj\u00ed z\u016fstat fit a ve zdrav\u00ed, ani\u017e by si ni\u010dili klouby. Samoz\u0159ejm\u011b ani cyklistika nen\u00ed \u00fapln\u011b dokonal\u00e1 a m\u00e1 sv\u00e9 mouchy, nebo\u0165 m\u016f\u017ee v\u00e9st k puch\u00fd\u0159\u016fm, bolesti \u010di r\u016fzn\u00fdm zran\u011bn\u00edm, a to zejm\u00e9na u t\u011bch, kdo&hellip;&nbsp;<\/p>\n<div class=\"read-more-wrapper\"><a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/domaci-fitness-pro-cyklisty-cviceni-na-rovnovahu-a-stabilitu-jimiz-posilite-boky-a-nohy\/\" class=\"button button-secondary\" rel=\"bookmark\">\u010ct\u011bte v\u00edce<span class=\"screen-reader-text\">Dom\u00e1c\u00ed fitness pro cyklisty &#8211; Cvi\u010den\u00ed na rovnov\u00e1hu a stabilitu, jimi\u017e pos\u00edl\u00edte boky a nohy<\/span><\/a><\/div>\n","protected":false},"author":1,"featured_media":35095,"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":[619,392],"tags":[],"class_list":["post-35129","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-a-cviceni","category-zdravi-a-cyklistika"],"_links":{"self":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/35129","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=35129"}],"version-history":[{"count":1,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/35129\/revisions"}],"predecessor-version":[{"id":59950,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/35129\/revisions\/59950"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media\/35095"}],"wp:attachment":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media?parent=35129"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/categories?post=35129"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/tags?post=35129"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}