{"id":77453,"date":"2023-11-05T17:05:04","date_gmt":"2023-11-05T16:05:04","guid":{"rendered":"https:\/\/www.bezec.eu\/8-cvikov-na-posilnenie-stehennych-svalov-aby-ste-predisli-zraneniam-kolena-pri-behu-b-premium\/"},"modified":"2023-11-19T22:56:58","modified_gmt":"2023-11-19T21:56:58","slug":"8-cvikov-na-posilnenie-stehennych-svalov-aby-ste-predisli-zraneniam-kolena-pri-behu-b-premium","status":"publish","type":"post","link":"https:\/\/www.bezec.eu\/sk\/8-cvikov-na-posilnenie-stehennych-svalov-aby-ste-predisli-zraneniam-kolena-pri-behu-b-premium\/","title":{"rendered":"8 cvikov na posilnenie stehenn\u00fdch svalov, aby ste predi\u0161li zraneniam kolena pri behu (B+ premium)"},"content":{"rendered":"\n<div style=\"position:relative;padding-top:max(60%,324px);width:100%;height:0;\"><iframe style=\"position:absolute;border:none;width:100%;height:100%;left:0;top:0;\" data-src=\"https:\/\/online.fliphtml5.com\/ptcav\/wcdd\/#p=86\" seamless=\"seamless\" scrolling=\"no\" frameborder=\"0\" allowtransparency=\"true\" allowfullscreen=\"true\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-100\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/zfrmz.eu\/qdlfWdHUtXwy0kNCDymJ\">Zaregistrujte sa na bezplatn\u00e9 predplatn\u00e9 \u010dasopisu Bezec+<\/a><\/div>\n<\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Obmedzen\u00e1 flexibilita stehien, l\u00fdtok a zadku m\u00f4\u017ee sp\u00f4sobi\u0165 neprirodzen\u00fd pohyb kolenn\u00e9ho k\u013abu. Ak s\u00fa svaly skr\u00e1ten\u00e9, m\u00f4\u017eu sp\u00f4sobi\u0165 zv\u00fd\u0161en\u00fd tlak na koleno. Rie\u0161en\u00edm je zaradi\u0165 pravideln\u00fd svalov\u00fd tr\u00e9ning zameran\u00fd na k\u013e\u00fa\u010dov\u00e9 svalov\u00e9 skupiny, ktor\u00e9 sa podie\u013eaj\u00fa na behu. D\u00f4le\u017eit\u00e9 je tie\u017e zaradi\u0165 stre\u010ding na zlep\u0161enie celkovej flexibility tela.<\/p>\n<\/blockquote>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"172\" height=\"82\" data-src=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/1.jpg\" alt=\"\" class=\"wp-image-76357 lazyload\" data-srcset=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/1.jpg 172w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/1-150x72.jpg 150w\" data-sizes=\"auto, (max-width: 172px) 100vw, 172px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 172px; --smush-placeholder-aspect-ratio: 172\/82;\" \/><noscript><img loading=\"lazy\" decoding=\"async\" width=\"172\" height=\"82\" src=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/1.jpg\" alt=\"\" class=\"wp-image-76357\" srcset=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/1.jpg 172w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/1-150x72.jpg 150w\" sizes=\"auto, (max-width: 172px) 100vw, 172px\" \/><\/noscript><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"h-zdvihnite-jednu-nohu\">Zdvihnite jednu nohu<\/h2>\n\n\n\n<p>sa m\u00f4\u017eu zda\u0165 jednoduch\u00e9, ale ur\u010dite ich poc\u00edtite, preto\u017ee s\u00fa zameran\u00e9 na \u0161tvorhlav\u00fd sval stehna a oh\u00fdba\u010de bedier. \u013dahnite si na podlo\u017eku, ramen\u00e1 dolu a ruky pozd\u013a\u017e tela, dlane smeruj\u00fa nahor alebo s\u00fa polo\u017een\u00e9 na zemi. Pokr\u010dte \u013eav\u00fa nohu tak, aby chodidlo bolo na podlahe a koleno smerovalo nahor. Zapojte stred tela. S vystretou pravou nohou a pokr\u010den\u00fdm chodidlom zdvihnite prav\u00fa nohu zo zeme maxim\u00e1lne nad opa\u010dn\u00e9 stehno. Chv\u00ed\u013eu ju podr\u017ete a potom ju jemne spustite. Pred opakovan\u00edm s druhou nohou vykonajte po\u017eadovan\u00fd po\u010det opakovan\u00ed.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"131\" height=\"123\" data-src=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/2.jpg\" alt=\"\" class=\"wp-image-76358 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 131px; --smush-placeholder-aspect-ratio: 131\/123;\" \/><noscript><img loading=\"lazy\" decoding=\"async\" width=\"131\" height=\"123\" src=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/2.jpg\" alt=\"\" class=\"wp-image-76358\"\/><\/noscript><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"h-drepy\">Drepy<\/h2>\n\n\n\n<p>s\u00fa jedn\u00fdm z najob\u013e\u00fabenej\u0161\u00edch cvikov na precvi\u010denie viacer\u00fdch svalov\u00fdch skup\u00edn v dolnej \u010dasti tela.Toto cvi\u010denie m\u00f4\u017eete \u013eahko zaradi\u0165 do svojho d\u0148a v posil\u0148ovni. Tu popisujeme klasick\u00fd drep s vlastnou v\u00e1hou. Postavte sa s nohami na \u0161\u00edrku bokov a ramenami dozadu. So vzpriamen\u00fdm stredom tela pokr\u010dte kolen\u00e1 a boky tla\u010dte dozadu, pri\u010dom ich ponorte ni\u017e\u0161ie k podlahe, a\u017e bud\u00fa v ide\u00e1lnom pr\u00edpade pribli\u017ene na \u00farovni kolien. Kolen\u00e1 nech nie s\u00fa vy\u0161\u0161ie ako \u0161pi\u010dky prstov na noh\u00e1ch. V tejto n\u00edzkej polohe chv\u00ed\u013eu zotrvajte. Opakujte pod\u013ea potrieb v\u00e1\u0161ho pl\u00e1nu.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"152\" height=\"136\" data-src=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/3.jpg\" alt=\"\" class=\"wp-image-76359 lazyload\" data-srcset=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/3.jpg 152w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/3-150x134.jpg 150w\" data-sizes=\"auto, (max-width: 152px) 100vw, 152px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 152px; --smush-placeholder-aspect-ratio: 152\/136;\" \/><noscript><img loading=\"lazy\" decoding=\"async\" width=\"152\" height=\"136\" src=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/3.jpg\" alt=\"\" class=\"wp-image-76359\" srcset=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/3.jpg 152w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/3-150x134.jpg 150w\" sizes=\"auto, (max-width: 152px) 100vw, 152px\" \/><\/noscript><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"h-bulharsky-drep\">Bulharsk\u00fd drep<\/h2>\n\n\n\n<p>Je to kombin\u00e1cia v\u00fdpadu na chrb\u00e1t a drepov. Budete potrebova\u0165 cvi\u010debn\u00fa lavicu, vysok\u00fd schod alebo prepravku. Postavte sa asi krok pred lavi\u010dku, nohy majte na \u0161\u00edrku ramien. Natiahnite \u013eav\u00fa nohu a oprite sa \u010dlenkom o lavi\u010dku. Potom urobte klasick\u00fd drep tak, aby koleno bolo nad \u0161pi\u010dkou chodidla. Udr\u017eujte pevn\u00fd stred tela, zdvihnut\u00fd hrudn\u00edk a o\u010di st\u00e1le upret\u00e9 dopredu. Pri pohybe nadol zhlboka vydychujte a vdychujte opa\u010dn\u00fdm smerom. Po po\u017eadovanom po\u010dte opakovan\u00ed vyme\u0148te nohy a cel\u00e9 cvi\u010denie zopakujte na druhej nohe.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"89\" height=\"161\" data-src=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/4.jpg\" alt=\"\" class=\"wp-image-76360 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 89px; --smush-placeholder-aspect-ratio: 89\/161;\" \/><noscript><img loading=\"lazy\" decoding=\"async\" width=\"89\" height=\"161\" src=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/4.jpg\" alt=\"\" class=\"wp-image-76360\"\/><\/noscript><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"h-chodza-a-drepovanie-s-cinkou\">Ch\u00f4dza a drepovanie s \u010dinkou<\/h2>\n\n\n\n<p>je posil\u0148ovacie cvi\u010denie cel\u00e9ho tela, ktor\u00e9 precvi\u010duje \u0161tvorhlav\u00fd sval stehna, sedacie svaly, bru\u0161n\u00e9 svaly, biceps, triceps a \u010fal\u0161ie svalov\u00e9 partie a z\u00e1rove\u0148 zni\u017euje bolesti kolien s\u00favisiace so \u0161tvorhlav\u00fdm svalom stehna. Postavte sa s nohami na \u0161\u00edrku bokov s \u010dinkou na oboch stran\u00e1ch. K\u013eaknite si a so zapnut\u00fdm stredom tela sa postavte sp\u00e4\u0165. Zachovajte vzpriamen\u00fd postoj, lopatky s\u00fa pri sebe a o\u010di smeruj\u00fa priamo pred seba. Po 5 krokoch opakujte cvi\u010denie, k\u00fdm nedosiahnete po\u017eadovan\u00fa vzdialenos\u0165 alebo \u010das, ktor\u00fd chcete cvi\u010deniu venova\u0165. K\u013eaknite si a vr\u00e1\u0165te z\u00e1va\u017eia na zem.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"157\" height=\"120\" data-src=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/5.jpg\" alt=\"\" class=\"wp-image-76361 lazyload\" data-srcset=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/5.jpg 157w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/5-150x115.jpg 150w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/5-80x60.jpg 80w\" data-sizes=\"auto, (max-width: 157px) 100vw, 157px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 157px; --smush-placeholder-aspect-ratio: 157\/120;\" \/><noscript><img loading=\"lazy\" decoding=\"async\" width=\"157\" height=\"120\" src=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/5.jpg\" alt=\"\" class=\"wp-image-76361\" srcset=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/5.jpg 157w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/5-150x115.jpg 150w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/5-80x60.jpg 80w\" sizes=\"auto, (max-width: 157px) 100vw, 157px\" \/><\/noscript><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"h-tlak-na-boky\">Tlak na boky<\/h2>\n\n\n\n<p>Existuje nieko\u013eko mo\u017en\u00fdch variantov tohto cvi\u010denia, ale odpor\u00fa\u010dame za\u010da\u0165 len s vlastnou v\u00e1hou. Lopatky polo\u017ete na okraj lavi\u010dky, pr\u00edpadne sa m\u00f4\u017eete o lavi\u010dku oprie\u0165 rukami, aby ste udr\u017eali rovnov\u00e1hu.Hlavu a ramen\u00e1 nechajte v pokoji a zatla\u010dte cez boky, aby ste zdvihli zadok z podlahy. Zatla\u010dte cez p\u00e4ty a s\u00fastre\u010fte sa na spevnenie h\u00fd\u017ed\u00ed, a\u017e k\u00fdm va\u0161e telo nebude v rovnej l\u00ednii od kolien po rebr\u00e1. Uistite sa, \u017ee va\u0161e nohy s\u00fa v takej polohe, aby ste mali kolen\u00e1 \u00faplne vystret\u00e9 v uhle 90 stup\u0148ov. Chv\u00ed\u013eu vydr\u017ete a potom sa jemne spustite sp\u00e4\u0165 na zem.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"162\" height=\"152\" data-src=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/6.jpg\" alt=\"\" class=\"wp-image-76362 lazyload\" data-srcset=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/6.jpg 162w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/6-150x141.jpg 150w\" data-sizes=\"auto, (max-width: 162px) 100vw, 162px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 162px; --smush-placeholder-aspect-ratio: 162\/152;\" \/><noscript><img loading=\"lazy\" decoding=\"async\" width=\"162\" height=\"152\" src=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/6.jpg\" alt=\"\" class=\"wp-image-76362\" srcset=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/6.jpg 162w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/6-150x141.jpg 150w\" sizes=\"auto, (max-width: 162px) 100vw, 162px\" \/><\/noscript><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"h-predkus-na-nohach\">Predkus na noh\u00e1ch<\/h2>\n\n\n\n<p>\u010eal\u0161\u00edm vynikaj\u00facim zariaden\u00edm, ktor\u00e9 sa zameriava v\u00fdlu\u010dne na posil\u0148ovanie kvadricepsov, je p\u00e1kov\u00fd stroj na predlaktia. Pri tomto cvi\u010den\u00ed sa pohybujte pomaly. Na za\u010diatku nastavte vhodn\u00fa hmotnos\u0165. Posa\u010fte sa k stroju s pokr\u010den\u00fdmi nohami za pohybliv\u00fd valec. Zapojte stred tela, lopatky dr\u017ete pri sebe a hlavu rovno. S\u00fastre\u010fte sa na stehn\u00e1 a pomaly narovn\u00e1vajte nohy tak, aby ste valec tla\u010dili nahor a udr\u017eali nohy vo vodorovnej polohe. Chv\u00ed\u013eu vydr\u017ete na vrchole a potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy. <\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"186\" height=\"116\" data-src=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/7.jpg\" alt=\"\" class=\"wp-image-76363 lazyload\" data-srcset=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/7.jpg 186w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/7-150x94.jpg 150w\" data-sizes=\"auto, (max-width: 186px) 100vw, 186px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 186px; --smush-placeholder-aspect-ratio: 186\/116;\" \/><noscript><img loading=\"lazy\" decoding=\"async\" width=\"186\" height=\"116\" src=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/7.jpg\" alt=\"\" class=\"wp-image-76363\" srcset=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/7.jpg 186w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/7-150x94.jpg 150w\" sizes=\"auto, (max-width: 186px) 100vw, 186px\" \/><\/noscript><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"h-sumo-mrtvy-tah\">Sumo m\u0155tvy \u0165ah<\/h2>\n\n\n\n<p>je komplexn\u00e9 cvi\u010denie pre cel\u00e9 telo, ktor\u00e9 precvi\u010duje horn\u00fa aj doln\u00fa \u010das\u0165 tela. Tento cvik mo\u017eno vykon\u00e1va\u0165 s \u010dinkou, ale jeho nespr\u00e1vne vykon\u00e1vanie m\u00f4\u017ee zbyto\u010dne za\u0165a\u017eova\u0165 chrb\u00e1t. Sumo m\u0155tvy \u0165ah sa na prv\u00fd poh\u013ead l\u00ed\u0161i od be\u017en\u00e9ho m\u0155tveho \u0165ahu, preto\u017ee z\u00e1kladn\u00fdm rozdielom je poloha n\u00f4h. Namiesto mierneho rozkro\u010denia na \u0161\u00edrku ramien s\u00fa nohy takmer pri jednotliv\u00fdch kot\u00fa\u010doch a \u0161pi\u010dky smeruj\u00fa von. Potom u\u017e len sta\u010d\u00ed precvi\u010di\u0165 kvadricepsy a dosta\u0165 sa do vzpriamenej polohy s rovn\u00fdm chrbtom, \u010do znamen\u00e1 \u00faspe\u0161n\u00e9 dokon\u010denie cviku. Potom postup zopakujte pod\u013ea pl\u00e1nu.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"164\" height=\"127\" data-src=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/8.jpg\" alt=\"\" class=\"wp-image-76364 lazyload\" data-srcset=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/8.jpg 164w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/8-150x116.jpg 150w\" data-sizes=\"auto, (max-width: 164px) 100vw, 164px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 164px; --smush-placeholder-aspect-ratio: 164\/127;\" \/><noscript><img loading=\"lazy\" decoding=\"async\" width=\"164\" height=\"127\" src=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/8.jpg\" alt=\"\" class=\"wp-image-76364\" srcset=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/8.jpg 164w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/8-150x116.jpg 150w\" sizes=\"auto, (max-width: 164px) 100vw, 164px\" \/><\/noscript><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"h-lis-na-nohy\">Lis na nohy<\/h2>\n\n\n\n<p>je jedn\u00fdm z najlep\u0161\u00edch cvi\u010den\u00ed na komplexn\u00fd rozvoj stehenn\u00fdch svalov. Posa\u010fte sa, nohy umiestnite pribli\u017ene do stredu plo\u0161iny vo vzdialenosti o nie\u010do v\u00e4\u010d\u0161ej ako \u0161\u00edrka ramien a vykonajte opakovania. Os kolena sa po\u010das pohybu prekr\u00fdva s prstami nohy. Chrb\u00e1t je po cel\u00fd \u010das fixovan\u00fd na podlo\u017eke, vr\u00e1tane hlavy. Pri vy\u0161\u0161ej polohe chodidla sa zap\u00e1jaj\u00fa svaly zadnej strany stehien. Je d\u00f4le\u017eit\u00e9, aby sa spodn\u00e1 \u010das\u0165 chrbta v spodnej f\u00e1ze cviku neodlepila od podlo\u017eky. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Obmedzen\u00e1 flexibilita stehien, l\u00fdtok a zadku m\u00f4\u017ee sp\u00f4sobi\u0165 neprirodzen\u00fd pohyb kolenn\u00e9ho k\u013abu. Ak s\u00fa svaly skr\u00e1ten\u00e9, m\u00f4\u017eu sp\u00f4sobi\u0165 zv\u00fd\u0161en\u00fd tlak na koleno. Rie\u0161en\u00edm je zaradi\u0165 pravideln\u00fd svalov\u00fd tr\u00e9ning zameran\u00fd na k\u013e\u00fa\u010dov\u00e9 svalov\u00e9 skupiny, ktor\u00e9 sa podie\u013eaj\u00fa na behu. D\u00f4le\u017eit\u00e9 je tie\u017e zaradi\u0165 stre\u010ding na zlep\u0161enie celkovej flexibility tela. Zdvihnite jednu nohu sa m\u00f4\u017eu zda\u0165 jednoduch\u00e9, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":77292,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1932],"tags":[1928],"class_list":{"0":"post-77453","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-zdravie-a-regeneracia","8":"tag-00123-sk"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.4 (Yoast SEO v23.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 cvikov na posilnenie stehenn\u00fdch svalov, aby ste predi\u0161li zraneniam kolena pri behu (B+ premium) - bezec.eu<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.bezec.eu\/sk\/8-cvikov-na-posilnenie-stehennych-svalov-aby-ste-predisli-zraneniam-kolena-pri-behu-b-premium\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"8 cvikov na posilnenie stehenn\u00fdch svalov, aby ste predi\u0161li zraneniam kolena pri behu (B+ premium)\" \/>\n<meta property=\"og:description\" content=\"Obmedzen\u00e1 flexibilita stehien, l\u00fdtok a zadku m\u00f4\u017ee sp\u00f4sobi\u0165 neprirodzen\u00fd pohyb kolenn\u00e9ho k\u013abu. 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