{"id":82,"date":"2023-07-10T12:05:51","date_gmt":"2023-07-10T12:05:51","guid":{"rendered":"https:\/\/neshio.de\/?p=82"},"modified":"2023-07-12T08:05:54","modified_gmt":"2023-07-12T08:05:54","slug":"wie-viele-liegestuetze","status":"publish","type":"post","link":"https:\/\/neshio.de\/cs\/how-many-layers\/","title":{"rendered":"Kolik klik\u016f denn\u011b byste m\u011bli ud\u011blat?"},"content":{"rendered":"<p class=\"has-drop-cap\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-was-sind-die-vorteile-von-liegestutzen\">Jak\u00e9 jsou v\u00fdhody klik\u016f?<\/h2>\n\n\n\n<p>Nen\u00ed n\u00e1hoda, \u017ee kliky jsou v posilovn\u011b z\u00e1kladem, \u0159\u00edk\u00e1 Steve, certifikovan\u00fd tren\u00e9r NASM a \u0159editel vzd\u011bl\u00e1v\u00e1n\u00ed pro b\u011b\u017eeck\u00e1 studia . Svaly horn\u00ed poloviny t\u011bla m\u016f\u017eete procvi\u010dit a z\u00edskat v\u0161echny v\u00fdhody tohoto cviku, a\u0165 u\u017e jste v klik\u00e1ch nov\u00e1\u010dci, nebo zku\u0161en\u00ed profesion\u00e1lov\u00e9.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>S\u00edla horn\u00ed \u010d\u00e1sti t\u011bla:&nbsp;<\/strong>Podle Stonehouse se p\u0159i klik\u00e1ch sou\u010dasn\u011b procvi\u010duje hrudn\u00edk, z\u00e1da, ramena a pa\u017ee, \u010d\u00edm\u017e se posiluj\u00ed v\u0161echny hlavn\u00ed svalov\u00e9 skupiny horn\u00ed \u010d\u00e1sti t\u011bla.<\/li>\n\n\n\n<li><strong>Jadern\u00e1 energie a stabilizace:<\/strong>&nbsp;Stonehouse dod\u00e1v\u00e1, \u017ee kliky nejsou dobr\u00e9 jen pro pos\u00edlen\u00ed sval\u016f horn\u00ed \u010d\u00e1sti t\u011bla. Procvi\u010duj\u00ed tak\u00e9 j\u00e1dro t\u011bla. P\u0159em\u00fd\u0161lejte o tom - kliky jsou podobn\u00e9 prknu, jen s n\u011bkolika pohyby pa\u017e\u00ed nav\u00edc. V\u00fdsledek? Udr\u017eov\u00e1n\u00edm tvaru prkna p\u0159i prov\u00e1d\u011bn\u00ed opakov\u00e1n\u00ed posilujete j\u00e1dro t\u011bla a posilujete jeho stabilitu.<\/li>\n\n\n\n<li><strong>Svalov\u00e1 vytrvalost:<\/strong>&nbsp;Jak roste va\u0161e s\u00edla, roste i va\u0161e svalov\u00e1 vytrvalost , \u0159\u00edk\u00e1 Stonehouse. Jedn\u00e1 se o schopnost sval\u016f pracovat proti odporu v pr\u016fb\u011bhu \u010dasu. Zv\u00fd\u0161en\u00e1 svalov\u00e1 vytrvalost v\u00e1m nejen pom\u016f\u017ee dos\u00e1hnout v\u00edce opakov\u00e1n\u00ed v posilovn\u011b, ale tak\u00e9 usnadn\u00ed ka\u017edodenn\u00ed \u010dinnosti, jako je no\u0161en\u00ed t\u011b\u017ek\u00fdch b\u0159emen.<\/li>\n\n\n\n<li><strong>Zlep\u0161en\u00e9 dr\u017een\u00ed t\u011bla:<\/strong>&nbsp;Bonus pro siln\u011bj\u0161\u00ed horn\u00ed \u010d\u00e1st t\u011bla a j\u00e1dro? Lep\u0161\u00ed dr\u017een\u00ed t\u011bla, \u0159\u00edk\u00e1 Stonehouse. Siln\u011bj\u0161\u00ed z\u00e1dov\u00e9 svaly a svaly j\u00e1dra t\u011bla znamenaj\u00ed, \u017ee se sn\u00e1ze udr\u017e\u00edte ve vzp\u0159\u00edmen\u00e9 poloze, co\u017e v\u00e1m m\u016f\u017ee pomoci potla\u010dit n\u011bkter\u00e9 bolesti p\u0159i pr\u00e1ci na voln\u00e9 noze, kter\u00e9 si zp\u016fsobujete celodenn\u00edm sezen\u00edm u stolu.<\/li>\n\n\n\n<li><strong>Je univerz\u00e1ln\u00ed:<\/strong>&nbsp;Podle Simse maj\u00ed kliky r\u016fzn\u00e9 tvary a velikosti. D\u00edky tomu je to ide\u00e1ln\u00ed cvi\u010den\u00ed pro lidi v\u0161ech \u00farovn\u00ed fyzick\u00e9 kondice. M\u016f\u017eete d\u011blat kliky na kolenou nebo na chodidlech nebo m\u011bnit um\u00edst\u011bn\u00ed rukou, abyste se zam\u011b\u0159ili na r\u016fzn\u00e9 svaly na pa\u017e\u00edch - bez ohledu na to, co preferujete, existuje pro v\u00e1s varianta klik\u016f.<\/li>\n\n\n\n<li><strong>Nen\u00ed t\u0159eba \u017e\u00e1dn\u00e9 vybaven\u00ed:<\/strong>&nbsp;Kliky m\u016f\u017eete d\u011blat kdekoli a kdykoli, dod\u00e1v\u00e1 Sims - pot\u0159ebujete jen v\u00e1hu t\u011bla .<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-was-machen-liegestutze-mit-dem-korper\">Co d\u011blaj\u00ed kliky s t\u011blem?<\/h2>\n\n\n\n<p>Pokud jde o kliky, jedno je jist\u00e9: horn\u00ed \u010d\u00e1st va\u0161eho t\u011bla poc\u00edt\u00ed p\u00e1len\u00ed. Kliky v\u0161eho druhu zapojuj\u00ed hrudn\u00edk, z\u00e1da, ramena a pa\u017ee a m\u016f\u017eete vyzkou\u0161et r\u016fzn\u00e9 varianty cviku, abyste se d\u00e1le zam\u011b\u0159ili na konkr\u00e9tn\u00ed svaly. Nap\u0159\u00edklad standardn\u00ed kliky s rukama pod rameny zd\u016frazn\u00ed hrudn\u00edk, zat\u00edmco \u00fazk\u00e9 kliky s rukama bl\u00ed\u017ee k bok\u016fm se zam\u011b\u0159\u00ed na tricepsy . A bez ohledu na variantu, udr\u017eujte sv\u00e9 t\u011blo ve tvaru prkna po celou dobu pohybu, co\u017e nut\u00ed va\u0161e j\u00e1dro z\u016fstat zapojen\u00e9, dokud nedokon\u010d\u00edte opakov\u00e1n\u00ed.<\/p>\n\n\n\n<p>Podle Simse mohou kliky tak\u00e9 rozproudit srdce. Pou\u017e\u00edv\u00e1n\u00ed v\u0161ech t\u011bchto hlavn\u00edch sval\u016f najednou nut\u00ed va\u0161e srdce pracovat tvrd\u011b, aby dod\u00e1valo krev do t\u011bchto tk\u00e1n\u00ed. A \u010dasem m\u016f\u017ee tato zdrav\u00e1 z\u00e1t\u011b\u017e srdce podpo\u0159it zdrav\u00ed kardiovaskul\u00e1rn\u00edho syst\u00e9mu.<\/p>\n\n\n\n<p>Podle Stonehouse je v\u0161ak pro dosa\u017een\u00ed co nejlep\u0161\u00edho v\u00fdsledku p\u0159i klik\u00e1ch z\u00e1sadn\u00ed n\u00e1cvik spr\u00e1vn\u00e9 formy. A\u0165 u\u017e klik prov\u00e1d\u00edte na kolenou nebo na \u0161pi\u010dk\u00e1ch, m\u011bli byste cel\u00fd pohyb (kter\u00fd se spou\u0161t\u00ed do 90stup\u0148ov\u00e9ho ohnut\u00ed v loktech a pot\u00e9 se tla\u010d\u00ed zp\u011bt nahoru) dokon\u010dit s dlouh\u00fdmi, rovn\u00fdmi z\u00e1dy, abyste zbyte\u010dn\u011b nezat\u011b\u017eovali klouby .<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-wie-viele-liegestutze-sollten-sie-pro-tag-machen\">Kolik klik\u016f denn\u011b byste m\u011bli ud\u011blat?<\/h2>\n\n\n\n<p>\u00darove\u0148 fyzick\u00e9 kondice a schopnosti ka\u017ed\u00e9ho \u010dlov\u011bka se li\u0161\u00ed a po\u010det klik\u016f, kter\u00e9 byste m\u011bli denn\u011b ud\u011blat, se podle Simse tak\u00e9 li\u0161\u00ed. Pro za\u010d\u00e1tek doporu\u010duje za\u0159adit kliky do tr\u00e9ninku t\u0159ikr\u00e1t a\u017e \u010dty\u0159ikr\u00e1t t\u00fddn\u011b, abyste dali t\u011blu \u010das na regeneraci mezi jednotliv\u00fdmi sezen\u00edmi. Pokud jste ve fitness nebo s kliky za\u010d\u00e1te\u010dn\u00edci, doporu\u010duje za\u010d\u00edt s p\u011bti a\u017e deseti opakov\u00e1n\u00edmi za tr\u00e9nink a postupn\u011b je zvy\u0161ovat. Pokud v\u00e1m to p\u0159ipad\u00e1 zvl\u00e1dnuteln\u00e9, Stonehouse doporu\u010duje d\u011blat dv\u011b nebo t\u0159i s\u00e9rie po 10 klic\u00edch s kr\u00e1tk\u00fdm odpo\u010dinkem mezi s\u00e9riemi. jakmile se v\u00e1m tento po\u010det zd\u00e1 pohodln\u00fd, m\u016f\u017eete pomalu zvy\u0161ovat po\u010det opakov\u00e1n\u00ed na po\u010det, kdy se budete c\u00edtit jako v\u00fdzva, ale ne jako byste p\u0159ekon\u00e1vali sv\u00e9 fyzick\u00e9 limity.<\/p>\n\n\n\n<p>A nebojte se pou\u017e\u00edt \u00fapravy, pokud je pot\u0159ebujete, dod\u00e1v\u00e1 Stonehouse. Sims doporu\u010duje sn\u00ed\u017eit kolena k podlaze nebo d\u011blat kliky u zdi m\u00edsto na podlaze.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-wie-sie-feststellen-konnen-ob-sie-sich-uberanstrengen\">Jak poznat, \u017ee se p\u0159et\u011b\u017eujete?<\/h2>\n\n\n\n<p>Nezapome\u0148te, \u017ee kliky nejsou v\u017edy o maxim\u00e1ln\u00edm \u00fasil\u00ed, varuje Stonehouse. \"To, \u017ee m\u016f\u017eete ud\u011blat ur\u010dit\u00fd po\u010det klik\u016f za den, neznamen\u00e1, \u017ee byste to v\u017edy m\u011bli ud\u011blat,\" \u0159\u00edk\u00e1 v rozhovoru pro Neshido. Je d\u016fle\u017eit\u00e9, aby se va\u0161e t\u011blo po cvi\u010den\u00ed zotavilo, aby va\u0161e svaly z\u016fstaly zdrav\u00e9 a siln\u00e9. Proto doporu\u010duje up\u0159ednostnit tuto rovnov\u00e1hu p\u0159ed snahou ud\u011blat co nejv\u00edce klik\u016f.<\/p>\n\n\n\n<p>Jist\u00e9 znamen\u00ed, \u017ee to p\u0159eh\u00e1n\u00edte? Bolest, \u0159\u00edk\u00e1. Zat\u00edmco ur\u010dit\u00e1 bolest po cvi\u010den\u00ed je norm\u00e1ln\u00ed, pocit bolesti b\u011bhem klik\u016f nebo po nich je zn\u00e1mkou toho, \u017ee p\u0159et\u011b\u017eujete nebo po\u0161kozujete sv\u00e9 klouby \u010di svaly, \u0159\u00edk\u00e1. V takov\u00e9m p\u0159\u00edpad\u011b p\u0159esta\u0148te d\u011blat kliky a pora\u010fte se s l\u00e9ka\u0159em, abyste p\u0159ede\u0161li dal\u0161\u00edmu zran\u011bn\u00ed.<\/p>\n\n\n\n<p>Dal\u0161\u00edm sign\u00e1lem, \u017ee d\u011bl\u00e1te p\u0159\u00edli\u0161 mnoho opakov\u00e1n\u00ed, je vy\u010derp\u00e1n\u00ed, dod\u00e1v\u00e1 Sims. Zat\u00edmco vy&nbsp;<em>n\u011bkter\u00e9<\/em>&nbsp;snaha dokon\u010dit sestavy, pocit, \u017ee se po nich mus\u00edte zhroutit, m\u016f\u017ee znamenat, \u017ee to p\u0159eh\u00e1n\u00edte. M\u00edsto toho doporu\u010duje naslouchat sv\u00e9mu t\u011blu - d\u011blejte tolik klik\u016f, abyste m\u011bli pocit, \u017ee pro sebe d\u011bl\u00e1te v\u00fdzvu, a ne \u017ee se vy\u010derp\u00e1v\u00e1te.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-fazit\">Z\u00e1v\u011br<\/h2>\n\n\n\n<p>Kliky jsou dobr\u00fdm cvikem z ur\u010dit\u00e9ho d\u016fvodu: posiluj\u00ed horn\u00ed \u010d\u00e1st t\u011bla a j\u00e1dro t\u011bla , zlep\u0161uj\u00ed vytrvalost a stabilitu a jsou univerz\u00e1ln\u00edm pohybem, kter\u00fd lze za\u0159adit do posilovac\u00edch cvi\u010den\u00ed v\u0161eho druhu. Pokud s t\u00edmto cvikem za\u010d\u00edn\u00e1te, za\u010dn\u011bte p\u0159ibli\u017en\u011b t\u0159ikr\u00e1t a\u017e \u010dty\u0159ikr\u00e1t t\u00fddn\u011b s maxim\u00e1ln\u011b t\u0159emi s\u00e9riemi po 10 opakov\u00e1n\u00edch na tr\u00e9nink. Pou\u017e\u00edvejte jak\u00e9koliv modifikace, d\u00edky kter\u00fdm bude pohyb pro va\u0161e t\u011blo pohodln\u011bj\u0161\u00ed. Pokud chcete v\u00edce, zvolte n\u011bkolik opakov\u00e1n\u00ed, p\u0159i kter\u00fdch budete m\u00edt pocit, \u017ee se nam\u00e1h\u00e1te, ale zcela v\u00e1s to nevy\u010derp\u00e1. a pokud poc\u00edt\u00edte nepohodl\u00ed nebo bolest nad r\u00e1mec obvykl\u00fdch bolest\u00ed po tr\u00e9ninku, p\u0159esta\u0148te s kliky, abyste dali t\u011blu \u010das na zotaven\u00ed.<\/p>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Was sind die Vorteile von Liegest\u00fctzen? Es ist kein Zufall, dass Liegest\u00fctze ein Grundnahrungsmittel im Fitnessstudio sind, sagt Steve, NASM-zertifizierter [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":84,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[13],"tags":[],"class_list":["post-82","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.12 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Wie viele Liegest\u00fctze sollten Sie pro Tag machen? - NESHIO<\/title>\n<meta name=\"description\" content=\"Was sind die Vorteile von Liegest\u00fctzen und wieviele sollte ich machen? 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