[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.klipo.cz\/jednorucky-vam-dovoluji-praktikovat-celou-paletu-cviku\/#Article","mainEntityOfPage":"https:\/\/www.klipo.cz\/jednorucky-vam-dovoluji-praktikovat-celou-paletu-cviku\/","headline":"Jednoru\u010dky v\u00e1m dovoluj\u00ed praktikovat celou paletu cvik\u016f","name":"Jednoru\u010dky v\u00e1m dovoluj\u00ed praktikovat celou paletu cvik\u016f","description":"A d\u00edky jednoru\u010dk\u00e1m si dok\u00e1\u017eete vybudovat i pevn\u00e9 a hezk\u00e9 svalstvo. Mohlo by se zd\u00e1t,...","datePublished":"2020-08-09","dateModified":"2023-05-01","author":{"@type":"Person","@id":"https:\/\/www.klipo.cz\/author\/#Person","name":"","url":"https:\/\/www.klipo.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/c4e504508c75b610a351629e223ddd0c5b7858df84b2b7deedc4e007bdf99fc8?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/c4e504508c75b610a351629e223ddd0c5b7858df84b2b7deedc4e007bdf99fc8?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"klipo.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.klipo.cz\/wp-content\/uploads\/img_a385825_w1937_t1598343950.jpg","url":"https:\/\/www.klipo.cz\/wp-content\/uploads\/img_a385825_w1937_t1598343950.jpg","height":0,"width":0},"url":"https:\/\/www.klipo.cz\/jednorucky-vam-dovoluji-praktikovat-celou-paletu-cviku\/","about":["Zv\u00ed\u0159ata\r"],"wordCount":469,"articleBody":"       A d\u00edky jednoru\u010dk\u00e1m si dok\u00e1\u017eete vybudovat i pevn\u00e9 a hezk\u00e9 svalstvo. Mohlo by se zd\u00e1t, \u017ee dos\u00e1hnout po\u017eadovan\u00e9 \u00farovn\u011b sval\u016f bez velk\u00e9 \u010dinky se jednodu\u0161e ned\u00e1. My v\u00e1s z tohoto omylu velmi rychle vyvedeme a pomoc\u00ed jednoru\u010dek se to ur\u010dit\u011b d\u00e1. V tr\u00e9ninku v\u0161ak t\u0159eba b\u00fdt vytrval\u00fd a efekt se ur\u010dit\u011b dostav\u00ed. Poj\u010fme se proto pod\u00edvat na n\u011bkter\u00e9 z cvik\u016f, kter\u00e9 v\u00e1m jednoru\u010dky dovoluj\u00ed. Prvn\u00edm z takov\u00fdch cvik\u016f jsou tzv. Arnoldovo tlaky a ty se postaraj\u00ed o velmi dobr\u00fd v\u00fdvoj ramen. P\u0159\u00ednosem cviku je vybudov\u00e1n\u00ed svalstva v oblasti ramen. M\u016f\u017ee, zato zejm\u00e9na zv\u011bt\u0161en\u00ed pohybov\u00e9ho rozsahu a stimulace svalstva v intenzivn\u011bj\u0161\u00ed m\u00ed\u0159e ne\u017e u standardn\u00edch tlac\u00edch.   Jednoru\u010dky by ur\u010dit\u011b nem\u011bly chyb\u011bt ani v dom\u00e1c\u00ed posilovn\u011b, jsou Spratt a skv\u011ble se s nimi cvi\u010d\u00ed Jednoru\u010dky jsou v oblasti posilov\u00e1n\u00ed absolutn\u00ed klasikou a zda u\u017e chod\u00edte do fitka nebo zvyknete d\u0159\u00edve cvi\u010dit doma, pak je rozhodn\u011b nezapome\u0148te zakomponovat do va\u0161eho cvi\u010d\u00edc\u00edho pl\u00e1nu. Skv\u011bl\u00fdm dopl\u0148kem skladby cvik\u016f jsou i d\u0159epy s vyu\u017eit\u00edm pouze jedn\u00e9 nohy. Klasickou formou cvi\u010den\u00ed jsou d\u0159epy ve stoji na obou noh\u00e1ch a jednoru\u010dky dr\u017e\u00edme na bo\u010dn\u00edch stran\u00e1ch t\u011bla. Maximalizace budov\u00e1n\u00ed svalstva se v\u0161ak d\u00e1 v praxi dos\u00e1hnout tak, \u017ee jednu nohu zvedneme a polo\u017e\u00edme si ji za sebe na lavi\u010dku nebo na \u017eidli. Takov\u00fd cvik pomoc\u00ed jednoru\u010dek dok\u00e1\u017ee b\u00fdt dokonce efektivn\u011bj\u0161\u00ed ne\u017e cvi\u010den\u00ed pomoc\u00ed velk\u00e9 \u010dinky a svalstvo je takto procvi\u010den\u00e9 na mnohem vy\u0161\u0161\u00ed \u00farovni. Dal\u0161\u00ed cvi\u010den\u00ed pomoc\u00ed jednoru\u010dek dok\u00e1\u017ee procvi\u010dit i svaly na z\u00e1dech a mluv\u00edme o p\u0159itahov\u00e1n\u00ed \u010dinek v p\u0159edklonu, kter\u00e9 je takt\u00e9\u017e velmi obl\u00edben\u00fdm.  Velk\u00e1 \u010dinka, kladka, nebo hrazda jsou mimo jin\u00e9 ur\u010deny na posilov\u00e1n\u00ed zad, ale jde to i pomoc\u00ed takov\u00fdch \u010dinek. V r\u00e1mci tohoto cviku je vhodn\u00e9 pou\u017e\u00edt sp\u00ed\u0161e t\u011b\u017e\u0161\u00ed form\u00e1ty \u010dinek a b\u011bhem cvi\u010den\u00ed bychom je rozhodn\u011b m\u011bli p\u0159itahovat ne k sm\u011brem k hrudn\u00edku, ale k bedern\u00ed \u010d\u00e1sti. P\u0159i p\u0159itahov\u00e1n\u00ed jednoru\u010dn\u00edch \u010dinek v p\u0159edklonu v\u00e1m d\u00e1me je\u0161t\u011b jeden tip na cvi\u010den\u00ed. J\u00edm je pr\u00e1v\u011b to, \u017ee vhodn\u011bj\u0161\u00ed je vyu\u017e\u00edt shazovan\u00e9 s\u00e9rie. Pro sportovce, kte\u0159\u00ed v\u0161ak nemaj\u00ed \u00fachop na dostate\u010dn\u011b siln\u00e9 \u00farovni bychom doporu\u010dovali sp\u00ed\u0161e cvi\u010den\u00ed pomoc\u00ed trha\u010dek. V\u00edce se dozv\u00edte na webov\u00e9 str\u00e1nce https:\/\/inlive.cz\/.                                                                                                                                                                                                                                                                                                                                                                                          4.5\/5 - (12 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Jednoru\u010dky v\u00e1m dovoluj\u00ed praktikovat celou paletu cvik\u016f","item":"https:\/\/www.klipo.cz\/jednorucky-vam-dovoluji-praktikovat-celou-paletu-cviku\/#breadcrumbitem"}]}]