{"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\/sk\/how-many-layers\/","title":{"rendered":"Ko\u013eko klikov denne by ste mali urobi\u0165?"},"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\">Ak\u00e9 s\u00fa v\u00fdhody klikov?<\/h2>\n\n\n\n<p>Nie n\u00e1hodou s\u00fa kliky z\u00e1kladom posil\u0148ovne, hovor\u00ed Steve, certifikovan\u00fd tr\u00e9ner NASM a riadite\u013e vzdel\u00e1vania pre be\u017eeck\u00e9 \u0161t\u00fadi\u00e1 . Svaly hornej \u010dasti tela m\u00f4\u017eete tr\u00e9nova\u0165 a z\u00edska\u0165 v\u0161etky v\u00fdhody tohto cviku, \u010di u\u017e ste v klikoch nov\u00e1\u010dik alebo sk\u00fasen\u00fd profesion\u00e1l.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sila hornej \u010dasti tela:&nbsp;<\/strong>Pod\u013ea Stonehousa sa pri klikoch s\u00fa\u010dasne precvi\u010duje hrudn\u00edk, chrb\u00e1t, ramen\u00e1 a pa\u017ee, \u010d\u00edm sa posil\u0148uj\u00fa v\u0161etky hlavn\u00e9 svalov\u00e9 skupiny hornej \u010dasti tela.<\/li>\n\n\n\n<li><strong>Jadrov\u00e1 energia a stabiliz\u00e1cia:<\/strong>&nbsp;Stonehouse dod\u00e1va, \u017ee kliky nie s\u00fa dobr\u00e9 len na posilnenie svalov hornej \u010dasti tela. Precvi\u010duj\u00fa aj jadro tela. Prem\u00fd\u0161\u013eajte o tom - kliky s\u00fa podobn\u00e9 planku , len s nieko\u013ek\u00fdmi \u010fal\u0161\u00edmi pohybmi pa\u017e\u00ed. V\u00fdsledok? Udr\u017eiavan\u00edm tvaru planku po\u010das opakovan\u00ed si posil\u0148ujete jadro tela a zvy\u0161ujete jeho stabilitu.<\/li>\n\n\n\n<li><strong>Svalov\u00e1 vytrvalos\u0165:<\/strong>&nbsp;S rast\u00facou silou rastie aj va\u0161a svalov\u00e1 vytrvalos\u0165 , hovor\u00ed Stonehouse. Ide o schopnos\u0165 va\u0161ich svalov pracova\u0165 proti odporu v priebehu \u010dasu. Zv\u00fd\u0161en\u00e1 svalov\u00e1 vytrvalos\u0165 v\u00e1m pom\u00f4\u017ee nielen dosiahnu\u0165 viac opakovan\u00ed v posil\u0148ovni, ale u\u013eah\u010d\u00ed v\u00e1m aj ka\u017edodenn\u00e9 \u010dinnosti, ako je nosenie \u0165a\u017ek\u00fdch bremien.<\/li>\n\n\n\n<li><strong>Zlep\u0161en\u00e9 dr\u017eanie tela:<\/strong>&nbsp;Bonus pre silnej\u0161iu horn\u00fa \u010das\u0165 tela a jadro? Lep\u0161ie dr\u017eanie tela, hovor\u00ed Stonehouse. Silnej\u0161ie svaly chrbta a jadra tela znamenaj\u00fa, \u017ee sa \u013eah\u0161ie udr\u017e\u00edte vo vzpriamenej polohe, \u010do v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 proti bolesti pri pr\u00e1ci za pracovn\u00fdm stolom, ktor\u00e1 vznik\u00e1 pri celodennom seden\u00ed.<\/li>\n\n\n\n<li><strong>Je v\u0161estrann\u00fd:<\/strong>&nbsp;Pod\u013ea Simsa maj\u00fa kliky r\u00f4zne tvary a ve\u013ekosti. V\u010faka tomu je to ide\u00e1lne cvi\u010denie pre \u013eud\u00ed s r\u00f4znou \u00farov\u0148ou kond\u00edcie. Robte kliky na kolen\u00e1ch alebo na chodidl\u00e1ch, pr\u00edpadne zme\u0148te umiestnenie r\u00fak, aby ste sa zamerali na r\u00f4zne svaly na ruk\u00e1ch - bez oh\u013eadu na to, \u010do preferujete, existuje pre v\u00e1s vari\u00e1cia klikov.<\/li>\n\n\n\n<li><strong>Nie je potrebn\u00e9 \u017eiadne vybavenie:<\/strong>&nbsp;Kliky m\u00f4\u017eete robi\u0165 kdeko\u013evek a kedyko\u013evek, dod\u00e1va Sims - potrebujete len v\u00e1hu tela .<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-was-machen-liegestutze-mit-dem-korper\">\u010co robia kliky s telom?<\/h2>\n\n\n\n<p>Pri klikoch je ist\u00e9 jedno: horn\u00e1 \u010das\u0165 tela bude c\u00edti\u0165 p\u00e1lenie. Pri v\u0161etk\u00fdch druhoch klikov zapoj\u00edte hrudn\u00edk, chrb\u00e1t, ramen\u00e1 a pa\u017ee a m\u00f4\u017eete vysk\u00fa\u0161a\u0165 r\u00f4zne varianty cviku, aby ste sa \u010falej zamerali na konkr\u00e9tne svaly. Napr\u00edklad pri \u0161tandardnom kliku s rukami pod ramenami sa zv\u00fdrazn\u00ed hrudn\u00edk, zatia\u013e \u010do pri \u00fazkom kliku s rukami bli\u017e\u0161ie k bokom sa zameriate na tricepsy . A bez oh\u013eadu na variant, udr\u017eiavanie tela v tvare planku po\u010das cel\u00e9ho pohybu n\u00fati va\u0161e jadro zosta\u0165 zapojen\u00e9, k\u00fdm nedokon\u010d\u00edte opakovania.<\/p>\n\n\n\n<p>Pod\u013ea Simsovej m\u00f4\u017eu tlaky tie\u017e rozpr\u00fadi\u0165 va\u0161e srdce. Pou\u017e\u00edvanie v\u0161etk\u00fdch t\u00fdchto hlavn\u00fdch svalov s\u00fa\u010dasne n\u00fati va\u0161e srdce tvrdo pracova\u0165, aby dodalo krv do t\u00fdchto tkan\u00edv. A \u010dasom m\u00f4\u017ee t\u00e1to zdrav\u00e1 z\u00e1\u0165a\u017e na srdce podpori\u0165 kardiovaskul\u00e1rne zdravie.<\/p>\n\n\n\n<p>Pod\u013ea Stonehousa je v\u0161ak pre dosiahnutie \u010do najlep\u0161ieho v\u00fdsledku pri klikoch rozhoduj\u00faci n\u00e1cvik spr\u00e1vnej formy. Bez oh\u013eadu na to, \u010di vykon\u00e1vate kliky na kolen\u00e1ch alebo na \u0161pi\u010dk\u00e1ch, mali by ste cel\u00fd pohyb (ktor\u00fd sa sp\u00fa\u0161\u0165a do 90-stup\u0148ov\u00e9ho ohybu v lak\u0165och a potom sa tla\u010d\u00ed sp\u00e4\u0165 nahor) dokon\u010di\u0165 s dlh\u00fdm, rovn\u00fdm chrbtom, aby ste zbyto\u010dne neza\u0165a\u017eovali k\u013aby.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-wie-viele-liegestutze-sollten-sie-pro-tag-machen\">Ko\u013eko klikov denne by ste mali urobi\u0165?<\/h2>\n\n\n\n<p>\u00darove\u0148 kond\u00edcie a schopnosti ka\u017ed\u00e9ho \u010dloveka sa l\u00ed\u0161ia a po\u010det klikov, ktor\u00e9 by ste mali denne urobi\u0165, sa tie\u017e l\u00ed\u0161i od \u010dloveka k \u010dloveku, hovor\u00ed Sims. Na za\u010diatok odpor\u00fa\u010da zaradi\u0165 kliky do tr\u00e9ningu trikr\u00e1t a\u017e \u0161tyrikr\u00e1t t\u00fd\u017edenne, aby telo malo \u010das na regener\u00e1ciu medzi jednotliv\u00fdmi tr\u00e9ningami. Ak ste vo fitness alebo v klikoch nov\u00e1\u010dik, odpor\u00fa\u010da za\u010da\u0165 s piatimi a\u017e desiatimi opakovaniami za tr\u00e9ning a potom ich po\u010det zvy\u0161ova\u0165. Ak sa v\u00e1m to zd\u00e1 zvl\u00e1dnute\u013en\u00e9, Stonehouseov\u00e1 navrhuje robi\u0165 dve alebo tri s\u00e9rie po 10 klikov s kr\u00e1tkym odpo\u010dinkom medzi s\u00e9riami. ke\u010f sa v\u00e1m tento po\u010det zd\u00e1 pohodln\u00fd, m\u00f4\u017eete pomaly zvy\u0161ova\u0165 po\u010det opakovan\u00ed na po\u010det, pri ktorom sa budete c\u00edti\u0165 ako v\u00fdzva, ale nie akoby ste prekra\u010dovali svoje fyzick\u00e9 limity.<\/p>\n\n\n\n<p>A nebojte sa pou\u017ei\u0165 \u00fapravy, ak ich potrebujete, dod\u00e1va Stonehouse. Sims odpor\u00fa\u010da zn\u00ed\u017ei\u0165 kolen\u00e1 na podlahu alebo robi\u0165 kliky o stenu namiesto o podlahu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-wie-sie-feststellen-konnen-ob-sie-sich-uberanstrengen\">Ako zisti\u0165, \u010di sa nadmerne nam\u00e1hate<\/h2>\n\n\n\n<p>Pam\u00e4tajte, \u017ee pri klikoch nejde v\u017edy o maxim\u00e1lne \u00fasilie, upozor\u0148uje Stonehouse. \"To, \u017ee dok\u00e1\u017eete urobi\u0165 ur\u010dit\u00fd po\u010det klikov za de\u0148, neznamen\u00e1, \u017ee by ste v\u017edy mali,\" hovor\u00ed pre Neshido. Je d\u00f4le\u017eit\u00e9, aby sa va\u0161e telo po cvi\u010den\u00ed zotavilo, aby va\u0161e svaly zostali zdrav\u00e9 a siln\u00e9. Preto odpor\u00fa\u010da uprednostni\u0165 t\u00fato rovnov\u00e1hu pred snahou urobi\u0165 \u010do najviac klikov.<\/p>\n\n\n\n<p>Ur\u010dit\u00fd znak toho, \u017ee to preh\u00e1\u0148ate? Boles\u0165, hovor\u00ed. Zatia\u013e \u010do ur\u010dit\u00e1 boles\u0165 po cvi\u010den\u00ed je norm\u00e1lna, boles\u0165 po\u010das alebo po cvi\u010den\u00ed je pod\u013ea neho znakom toho, \u017ee pre\u0165a\u017eujete alebo si po\u0161kodzujete k\u013aby alebo svaly. V takom pr\u00edpade presta\u0148te robi\u0165 kliky a pora\u010fte sa s lek\u00e1rom, aby ste predi\u0161li \u010fal\u0161iemu zraneniu.<\/p>\n\n\n\n<p>\u010eal\u0161\u00edm sign\u00e1lom, \u017ee rob\u00edte pr\u00edli\u0161 ve\u013ea opakovan\u00ed, je vy\u010derpanie, dod\u00e1va Sims. K\u00fdm ste&nbsp;<em>niektor\u00e9<\/em>&nbsp;\u00fasilie na dokon\u010denie s\u00e1d, pocit, \u017ee sa po nich mus\u00edte zr\u00fati\u0165, m\u00f4\u017ee nazna\u010dova\u0165, \u017ee to preh\u00e1\u0148ate. Namiesto toho odpor\u00fa\u010da po\u010d\u00fava\u0165 svoje telo - robte to\u013eko klikov, aby ste mali pocit, \u017ee pre seba rob\u00edte v\u00fdzvu, nie \u017ee sa vy\u010derp\u00e1vate.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-fazit\">Z\u00e1ver<\/h2>\n\n\n\n<p>Kliky s\u00fa dobr\u00fdm cvikom z ur\u010dit\u00e9ho d\u00f4vodu: posil\u0148uj\u00fa horn\u00fa \u010das\u0165 tela a jadro tela , zlep\u0161uj\u00fa va\u0161u vytrvalos\u0165 a stabilitu a s\u00fa univerz\u00e1lnym pohybom, ktor\u00fd m\u00f4\u017eete zaradi\u0165 do silov\u00e9ho tr\u00e9ningu v\u0161etk\u00fdch druhov. Ak ste s cvi\u010den\u00edm za\u010dali, za\u010dnite pribli\u017ene trikr\u00e1t alebo \u0161tyrikr\u00e1t t\u00fd\u017edenne s maxim\u00e1lne tromi s\u00e9riami po 10 opakovan\u00ed na tr\u00e9ning. Pou\u017e\u00edvajte v\u0161etky modifik\u00e1cie, ktor\u00e9 robia pohyb pohodlnej\u0161\u00edm pre va\u0161e telo. Ak chcete viac, vyberte si nieko\u013eko opakovan\u00ed, pri ktor\u00fdch budete ma\u0165 pocit, \u017ee sa nam\u00e1hate, ale \u00faplne v\u00e1s nevy\u010derpaj\u00fa. a ak poc\u00edtite nepohodlie alebo boles\u0165 nad r\u00e1mec be\u017en\u00fdch potr\u00e9ningov\u00fdch bolest\u00ed, preru\u0161te kliky, aby ste dali telu \u010das na zotavenie.<\/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 v27.5) - 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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