[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.slovacon.sk\/velky-chrbat\/#Article","mainEntityOfPage":"https:\/\/www.slovacon.sk\/velky-chrbat\/","headline":"Ve\u013ek\u00fd chrb\u00e1t?","name":"Ve\u013ek\u00fd chrb\u00e1t?","description":"Najkomplexnej\u0161\u00edm a\u00a0najviac z\u00e1kladn\u00fdm cvikom pre ve\u013ek\u00fd chrb\u00e1t s\u00fa zhyby. Poctivo vykon\u00e1van\u00e9 zhyby napom\u00e1haj\u00fa zv\u00e4\u010d\u0161eniu objemu chrbta a\u00a0r\u00fak\u00a0 taktie\u017e zvy\u0161uj\u00fa fyzick\u00fd v\u00fdkon a\u00a0celkov\u00fa silu vrchnej \u010dasti tela. Zhyby vykon\u00e1vajte bez pomoci odrazu n\u00f4h a\u00a0zdv\u00edhajte sa a\u017e po bradu k\u00a0hrazde. Pokia\u013e nezvl\u00e1date zhyby, za\u010dnite za pomoci partnera, ktor\u00fd v\u00e1m bude dr\u017ea\u0165 nohy a\u00a0vy budete sa m\u00f4c\u0165 zaprie\u0165.\u00a0...","datePublished":"2018-09-29","dateModified":"2018-09-29","author":{"@type":"Person","@id":"https:\/\/www.slovacon.sk\/author\/#Person","name":"slovacon.sk\n","url":"https:\/\/www.slovacon.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/0dc285cbe86eecc8073f119fcb2e2c7032b51533f5bb47611c7d4a598558b8b7?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/0dc285cbe86eecc8073f119fcb2e2c7032b51533f5bb47611c7d4a598558b8b7?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"slovacon.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.slovacon.sk\/wp-content\/uploads\/img_a294163_w2039_t1543524787.jpg","url":"https:\/\/www.slovacon.sk\/wp-content\/uploads\/img_a294163_w2039_t1543524787.jpg","height":0,"width":0},"url":"https:\/\/www.slovacon.sk\/velky-chrbat\/","about":["\u0160port"],"wordCount":404,"articleBody":"Najkomplexnej\u0161\u00edm a\u00a0najviac z\u00e1kladn\u00fdm cvikom pre ve\u013ek\u00fd chrb\u00e1t s\u00fa zhyby. Poctivo vykon\u00e1van\u00e9 zhyby napom\u00e1haj\u00fa zv\u00e4\u010d\u0161eniu objemu chrbta a\u00a0r\u00fak\u00a0 taktie\u017e zvy\u0161uj\u00fa fyzick\u00fd v\u00fdkon a\u00a0celkov\u00fa silu vrchnej \u010dasti tela. Zhyby vykon\u00e1vajte bez pomoci odrazu n\u00f4h a\u00a0zdv\u00edhajte sa a\u017e po bradu k\u00a0hrazde. Pokia\u013e nezvl\u00e1date zhyby, za\u010dnite za pomoci partnera, ktor\u00fd v\u00e1m bude dr\u017ea\u0165 nohy a\u00a0vy budete sa m\u00f4c\u0165 zaprie\u0165.\u00a0\u00a0\u010eal\u0161ou z\u00a0variant ako zlep\u0161i\u0165 zhyby je ten \u017ee sa budete pri\u0165ahova\u0165 k\u00a0ve\u013ekej \u010dinky v\u00a0\u013eahu. \u010co sa t\u00fdka techniky cvikov, chrb\u00e1t mus\u00edte pri cvikoch poriadne prec\u00edti\u0165 aby ste ho napumpovali. Najbe\u017enej\u0161ie cviky pre chrb\u00e1t s\u00fa pri\u0165ahovanie ve\u013ekej \u010dinky, alebo jednoru\u010dn\u00fdch \u010diniek, s\u0165ahovanie kladky zhora nadhmatom alebo podhmatom alebo pri\u0165ahovanie na vesle. Samozrejme nesmieme zabudn\u00fa\u0165 na z\u00e1kladn\u00fd cvik pre rozvoj spodnej \u010dasti chrbta a\u00a0t\u00fdm je m\u0155tvy \u0165ah. Pri m\u0155tvom sa sna\u017e\u00edme by\u0165 v\u017edy vystret\u00fd a\u00a0pri vykon\u00e1van\u00ed tohto cviku sa taktie\u017e sna\u017e\u00edme ma\u0165 ramena vy\u0161\u0161ie ne\u017e zadok. Cviky na chrb\u00e1t sa sna\u017e\u00edme ka\u017ed\u00fdm tr\u00e9ningom pozme\u0148ova\u0165, \u010do znamen\u00e1 strieda\u0165 cviky s\u00a0ve\u013ekou \u010dinkou a\u00a0s\u00a0jednoru\u010dn\u00fdmi \u010dinkami. Taktie\u017e treba zap\u00e1ja\u0165 cviky na kladke a\u00a0t\u00fdm p\u00e1dom vykon\u00e1va\u0165 izola\u010dn\u00e9 cviky chrb\u00e1t. Pred tr\u00e9ningom nezab\u00fadame na kvalitn\u00fd stre\u010ding, kde mus\u00edme rozohria\u0165 ramena a\u00a0ruky, aby sme predi\u0161li k\u0155\u010dom alebo natiahnut\u00fdm svalom.\u00a0Ve\u013ea cvi\u010dencom sa m\u00f4\u017ee zda\u0165, \u017ee pri cvi\u010den\u00ed chrbta viac poci\u0165uj\u00fa napumpovan\u00e9 ruky, konkr\u00e9tne bicepsy. Je to preto preto\u017ee pri cvikoch na chrb\u00e1t viac s\u00fastre\u010fuj\u00fa svoje ruky aby dok\u00e1zali zdvihn\u00fa\u0165 nalo\u017een\u00fa v\u00e1hu. Preto sa sna\u017ete technicky cvi\u010di\u0165 spr\u00e1vne a\u00a0s\u00fastre\u010fte sa len na samotn\u00fd chrb\u00e1t. Cvi\u010denie chrbta je vhodn\u00e9 a\u00a0efekt\u00edvne cvi\u010di\u0165 spolu s\u00a0ramenami alebo bicepsami.\u00a0Chrb\u00e1t je ve\u013ek\u00e1 svalov\u00e1 partia a\u00a0mal by sa cvi\u010di\u0165 raz, maxim\u00e1lne dva kr\u00e1t do t\u00fd\u017ed\u0148a. Jeho objemov\u00fd rozvoj je d\u00f4le\u017eit\u00fd pre vzh\u013ead hornej \u010dasti tela a\u00a0to preto, preto\u017ee roz\u0161iruje rozp\u00e4tie ramien a\u00a0dod\u00e1va celkovo v\u00e4\u010d\u0161\u00ed objem hornej \u010dasti tela.                                                                                                                                                                                                                                                                                                                                                                                        3.8\/5 - (5 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Ve\u013ek\u00fd chrb\u00e1t?","item":"https:\/\/www.slovacon.sk\/velky-chrbat\/#breadcrumbitem"}]}]