[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.klagip.cz\/domaci-posilovna\/#Article","mainEntityOfPage":"https:\/\/www.klagip.cz\/domaci-posilovna\/","headline":"Dom\u00e1c\u00ed posilovna","name":"Dom\u00e1c\u00ed posilovna","description":"R\u00e1di byste pos\u00edlili cel\u00e9 t\u011blo, ale do posilovny mezi hekaj\u00edc\u00ed a zpocen\u00e9 lidi se v\u00e1m moc nechce. Nebo se styd\u00edte","datePublished":"2023-05-05","dateModified":"2023-05-05","author":{"@type":"Person","@id":"https:\/\/www.klagip.cz\/author\/#Person","name":"","url":"https:\/\/www.klagip.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/86b519ae28c05e7834416117bec12e679aa78b8940db1f26d4a52ad5648f8c3a?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/86b519ae28c05e7834416117bec12e679aa78b8940db1f26d4a52ad5648f8c3a?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"klagip.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"url":"https:\/\/www.klagip.cz\/domaci-posilovna\/","wordCount":461,"articleBody":"R\u00e1di byste pos\u00edlili cel\u00e9 t\u011blo, ale do posilovny mezi hekaj\u00edc\u00ed a zpocen\u00e9 lidi se v\u00e1m moc nechce. Nebo se styd\u00edte za va\u0161i aktu\u00e1ln\u00ed postavu a netou\u017e\u00edte ji vystavovat v p\u0159il\u00e9hav\u00e9m oble\u010den\u00ed v posilovn\u00e1ch.
 
 Nemus\u00edte hned vzd\u00e1vat nad\u011bji na vytvarov\u00e1n\u00ed t\u011bla, m\u016f\u017eete pohodln\u011b cvi\u010dit z domova, jako byste byli pr\u00e1v\u011b v posilovn\u011b. K pos\u00edlen\u00ed cel\u00e9ho t\u011bla nen\u00ed zapot\u0159eb\u00ed \u0159ada podivn\u00fdch posilovac\u00edch stroj\u016f, vysta\u010d\u00edte si p\u0159ev\u00e1\u017en\u011b s v\u00e1hou vlastn\u00edho t\u011bla. Nav\u00edc limity va\u0161eho t\u011bla v\u00e1m sp\u00ed\u0161 nedovol\u00ed j\u00edt p\u0159es bolest do pozic, kter\u00fdmi byste si mohli u\u0161kodit.
 
 V\u00fdhod dom\u00e1c\u00edho cvi\u010den\u00ed je cel\u00e1 \u0159ada, uka\u017eme si n\u011bkter\u00e9 z nich:
 \u2022 cvi\u010d\u00edte tehdy, kdy m\u00e1te \u010das a nemus\u00edte nikam doj\u00ed\u017ed\u011bt,
 \u2022 nikdo v\u00e1s u toho nesleduje, tedy se nec\u00edt\u00edte trapn\u011b,
 \u2022 m\u016f\u017eete si namixovat hudbu dle va\u0161eho p\u0159\u00e1n\u00ed a n\u00e1lady,
 \u2022 m\u00e1te svoji koupelnu po skon\u010den\u00ed jenom pro sebe,
 \u2022 nen\u00edpot\u0159eba nikomu platit vstupn\u00ed poplatek, tedy je\u0161t\u011b u\u0161et\u0159\u00edte.
 
 Poj\u010fme se spole\u010dn\u011b pod\u00edvat na n\u011bkter\u00e9 cviky, kter\u00e9 m\u016f\u017eete z pohodl\u00ed domova prov\u00e1d\u011bt:
 
 Sedy lehy
 Standardn\u00ed posilovac\u00ed cvik na b\u0159i\u0161n\u00ed svalstvo. M\u016f\u017eete si nav\u00edc upravovat tak, \u017ee procvi\u010d\u00edte nejen p\u0159\u00edm\u00e9 horn\u00ed a spodn\u00ed b\u0159i\u0161n\u00ed svaly, ale i ty \u0161ikm\u00e9 bo\u010dn\u00ed.
 Dbejte na to, abyste nep\u0159et\u011b\u017eovali z\u00e1dov\u00e9 bedern\u00ed svaly. Jakmile uc\u00edt\u00edte, \u017ee v\u00e1s za\u010d\u00ednaj\u00ed bolet, tah\u00e1te trup jimi a ne b\u0159i\u0161n\u00edmi. Rad\u011bji p\u0159esta\u0148te.
 
 D\u0159epy
 Obl\u00edben\u00fdm cvikem na pos\u00edlen\u00ed stehen jsou d\u0159epy. Ale i zde hodn\u011b lid\u00ed z neznalosti chybujete. P\u0159i posedu dozadu si hl\u00eddejte, aby va\u0161e kolena nep\u0159edch\u00e1zela \u0161pi\u010dky va\u0161ich nohou. M\u011bjte p\u0159i d\u0159epech pocit, \u017ee si sed\u00e1te n\u011bkam dozadu na \u017eidli. Nohy jsou \u0161iroce rozkro\u010den\u00e9.
 
 Kliky
 N\u011bkte\u0159\u00ed tren\u00e9\u0159i nedoporu\u010duj\u00ed kliky p\u0159\u00edli\u0161 d\u011blat, \u017ee se t\u00edm nepat\u0159i\u010dn\u011b p\u0159et\u011b\u017euj\u00ed a n\u00e1sledn\u011b zkracuj\u00ed trap\u00e9zov\u00e9 a \u0161\u00edjov\u00e9 svaly. Zkuste proto za\u010d\u00edt s d\u00e1mskou verz\u00ed klik\u016f, tj. m\u00e1te kolena op\u0159en\u00e1 o podlahu. Nezapome\u0148te se zpevnit, st\u00e1hnout b\u0159icho i zadek, narovnat se zejm\u00e9na v lopatk\u00e1ch.
 
 Cvik\u016f je cel\u00e1 \u0159ada, m\u016f\u017eete zapojit \u0161vihadlo, \u017eidle, schody v dom\u011b anebo napln\u011bn\u00e9 PET lahve vodou jako \u010dinky. Inspirovat se m\u016f\u017eete p\u0159\u00edpadn\u011b video kurzy na youtube. Hlavn\u011b v\u00e1s to ale mus\u00ed bavit.
 
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