[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.edis.sk\/cviky-ktore-vam-vyformuju-letnu-postavu\/#Article","mainEntityOfPage":"https:\/\/www.edis.sk\/cviky-ktore-vam-vyformuju-letnu-postavu\/","headline":"Cviky, ktor\u00e9 v\u00e1m vyformuj\u00fa letn\u00fa postavu","name":"Cviky, ktor\u00e9 v\u00e1m vyformuj\u00fa letn\u00fa postavu","description":"Brucho ako skala Je va\u0161im snom z\u00edska\u0165 ploch\u00e9 brucho, ktor\u00e9 je z\u00e1rove\u0148 pevn\u00e9 a pekne vytvarovan\u00e9? Sk\u00faste si ho vyformova\u0165 sedmi-\u013eahmi. Najprv si \u013eahnite na chrb\u00e1t, n\u00e1sledne skr\u010dte nohy, chodidl\u00e1 musia by\u0165 celou svojou plochou pevne na zemi. Bedrov\u00e1 chrbtica by mala osta\u0165 v neutr\u00e1lnej polohe a z\u00e1rove\u0148 by mala zosta\u0165 men\u0161ia medzera medzi va\u0161im<a class=\"moretag\" href=\"https:\/\/www.edis.sk\/cviky-ktore-vam-vyformuju-letnu-postavu\/\"><span class=\"screen-reader-text\">P\u0159e\u010dt\u011bte si v\u00edce o Cviky, ktor\u00e9 v\u00e1m vyformuj\u00fa letn\u00fa postavu<\/span>[...]<\/a>","datePublished":"2018-07-12","dateModified":"2018-07-12","author":{"@type":"Person","@id":"https:\/\/www.edis.sk\/author\/#Person","name":"","url":"https:\/\/www.edis.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/020fed30ca967737eb0c640f241d660d0f18cb15fe876f045fbf23eb8510c133?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/020fed30ca967737eb0c640f241d660d0f18cb15fe876f045fbf23eb8510c133?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"edis.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.edis.sk\/wp-content\/uploads\/img_a289304_w16571_t1530892818.jpg","url":"https:\/\/www.edis.sk\/wp-content\/uploads\/img_a289304_w16571_t1530892818.jpg","height":0,"width":0},"url":"https:\/\/www.edis.sk\/cviky-ktore-vam-vyformuju-letnu-postavu\/","about":["\u0160port"],"wordCount":400,"articleBody":"        Brucho ako skala  Je va\u0161im snom z\u00edska\u0165 ploch\u00e9 brucho, ktor\u00e9 je z\u00e1rove\u0148 pevn\u00e9 a pekne vytvarovan\u00e9? Sk\u00faste si ho vyformova\u0165 sedmi-\u013eahmi. Najprv si \u013eahnite na chrb\u00e1t, n\u00e1sledne skr\u010dte nohy, chodidl\u00e1 musia by\u0165 celou svojou plochou pevne na zemi. Bedrov\u00e1 chrbtica by mala osta\u0165 v neutr\u00e1lnej polohe a z\u00e1rove\u0148 by mala zosta\u0165 men\u0161ia medzera medzi va\u0161im chrbtom a podlahou. N\u00e1sledne predkl\u00e1\u0148ajte hlavu a bradu jemne pritiahnite k hrudi. Va\u0161e brusn\u00e9 svalstvo nap\u00ednajte a dv\u00edhajte horn\u00fa polovicu tela. Po tomto \u00fakone sa vr\u00e1tite k v\u00fdchodiskovej poz\u00edcii. Cvik opakujte trikr\u00e1t po siedmich opakovaniach.   Dokonal\u00e9 nohy  Nohy sa daj\u00fa posil\u0148ova\u0165 v\u00fdpadmi vpred. V prvom rade by ste sa mali postavi\u0165 rovno a va\u0161e chodidl\u00e1 s\u00fa pri sebe. Postupne stiahnite bru\u0161n\u00e9 svalstvo a prav\u00fa nohu dajte vpred. Postupne skr\u010dte kolen\u00e1, k\u00fdm sa \u013eav\u00e9 koleno neza\u010dne dot\u00fdka\u0165 zeme, ale va\u0161e prav\u00e9 koleno je priamo nad prav\u00fdm chodidlom. Chrb\u00e1t mus\u00ed zosta\u0165 rovn\u00fd. Po cviku sa vr\u00e1\u0165te do v\u00fdchodiskovej poz\u00edcie a urobte obmenu n\u00f4h. Cvik zopakujte p\u00e4tn\u00e1s\u0165kr\u00e1t na obe nohy.   Pevn\u00e9 ruky  Va\u0161e bicepsy bud\u00fa pevn\u00e9 po nasleduj\u00facom cviku. Sadnite si na stoli\u010dku, bru\u0161n\u00e9 svalstvo majte stiahnut\u00e9 a chrb\u00e1t rovn\u00fd. Va\u0161e ruky a aj lakte s\u00fa natiahnut\u00e9 pozd\u013a\u017e bokov. Zoberte si do r\u00fak f\u013ea\u0161u s vodou, postupne nap\u00ednajte bicepsy a skr\u010dte lakte a n\u00e1sledne striedav\u00fdmi pohybmi pritiahnite k hrudi f\u013ea\u0161u s vodou. Pokra\u010dujte op\u00e4\u0165 nadol k v\u00fdchodiskovej poz\u00edcii. Dan\u00fd cvik robte pomal\u00fdm tempom a \u0165ahom. Cvik mozete opakova\u0165 dvadsa\u0165kr\u00e1t na ka\u017ed\u00fa ruku. Toto cvi\u010denie nie je n\u00e1ro\u010dn\u00e9 a m\u00f4\u017eete ho vykon\u00e1va\u0165 v pohodl\u00ed v\u00e1\u0161ho domova alebo aj v pr\u00e1ci. Pre pevn\u00e9 ruky mozete vysk\u00fa\u0161a\u0165 aj toto \u2013 vank\u00fa\u0161ov\u00e9 bitky. Aj vy ste ich mali radi po\u010das detstva? Teraz sa mozete vr\u00e1ti\u0165 do star\u00fdch \u010dias. Sk\u00faste zapoji\u0165 aj deti. Odmenou pre v\u00e1s bud\u00fa nielen silnej\u0161ie ruky, ale aj sp\u00e1len\u00e9 kal\u00f3rie. Pri t\u00fdchto hr\u00e1tkach sp\u00e1lite tak\u00e9 mno\u017estvo kal\u00f3ri\u00ed ako na be\u017eeckom trena\u017e\u00e9ri. Za pokus to stoj\u00ed. Ve spolupr\u00e1ci s https:\/\/fitnesstipy.sk\/.                                                                                                                                                                                                                                                                                                                                                                                          3.9\/5 - (9 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Cviky, ktor\u00e9 v\u00e1m vyformuj\u00fa letn\u00fa postavu","item":"https:\/\/www.edis.sk\/cviky-ktore-vam-vyformuju-letnu-postavu\/#breadcrumbitem"}]}]