{"id":773,"date":"2021-02-23T08:03:44","date_gmt":"2021-02-23T07:03:44","guid":{"rendered":"https:\/\/easyliner.test\/cs\/blog\/2021\/02\/23\/mirovo-treninkova-rutina-pro-posilovani-svalu\/"},"modified":"2025-07-11T14:02:45","modified_gmt":"2025-07-11T12:02:45","slug":"mirovo-treninkova-rutina-pro-posilovani-svalu","status":"publish","type":"post","link":"https:\/\/easyliner.eu\/cs\/mira-goes-to-maui\/mirovo-treninkova-rutina-pro-posilovani-svalu\/","title":{"rendered":"Mirovo tr\u00e9ninkov\u00e1 rutina pro posilov\u00e1n\u00ed sval\u016f"},"content":{"rendered":"<p>Posilovac\u00ed tr\u00e9nink je navr\u017een ke zv\u00fd\u0161en\u00ed svalov\u00e9 s\u00edly a odporu. I kdy\u017e je svalov\u00e1 s\u00edla pro ka\u017ed\u00e9ho z n\u00e1s d\u016fle\u017eit\u00e1 pro udr\u017een\u00ed struktur\u00e1ln\u00ed a fyziologick\u00e9 rovnov\u00e1hy, pro amputace doln\u00edch kon\u010detin se st\u00e1v\u00e1 naprosto nezbytnou. Je z\u0159ejm\u00e9, \u017ee denn\u00ed cvi\u010den\u00ed mus\u00ed b\u00fdt pe\u010dliv\u011b regulov\u00e1no, aby odpov\u00eddalo individu\u00e1ln\u00ed fyzick\u00e9 kapacit\u011b \u010dlov\u011bka, a ne\u017e za\u010dne tr\u00e9nink, mus\u00edme se ujistit, \u017ee \u00a0styl ch\u016fze je se spr\u00e1vn\u011b rozlo\u017eenou rovnov\u00e1hou. Nejlep\u0161\u00ed je sledovat odborn\u00edka, kter\u00fd se ujist\u00ed, \u017ee chod\u00edte spr\u00e1vn\u011b, a p\u0159id\u011bl\u00ed v\u00e1m cvi\u010den\u00ed, kter\u00e1 nejl\u00e9pe odpov\u00eddaj\u00ed va\u0161im schopnostem.<\/p>\n<p>Dnes jsme spolu s M\u00edrou p\u0159i\u0161li do t\u011blocvi\u010dny, abychom zjistili, jakou rutinu posilovac\u00edho tr\u00e9ninku dodr\u017euje v r\u00e1mci sv\u00e9 p\u0159\u00edpravy na Xterru.<\/p>\n<p><em>Osobn\u011b d\u00e1v\u00e1m p\u0159ednost silov\u00e9mu tr\u00e9ninku pouze s vyu\u017eit\u00edm v\u00e1hy vlastn\u00edho t\u011bla. Preferuji to jednak proto, \u017ee si tento druh tr\u00e9ninku prost\u011b u\u017e\u00edv\u00e1m s\u00e1m o sob\u011b, a tak\u00e9 proto, \u017ee to zvl\u00e1dnete doma i venku, ani\u017e byste pot\u0159ebovali vybaven\u00ed v t\u011blocvi\u010dn\u011b . M\u016f\u017eu nap\u0159\u00edklad snadno v\u011bnovat n\u011bjak\u00fd \u010das t\u011bmto \u00a0jednoduch\u00fdm druh\u016fm cvi\u010den\u00ed \u00a0a po tr\u00e9ninku b\u011bh\u00e1n\u00ed. Obvykle se zam\u011b\u0159uji hlavn\u011b na cvi\u010den\u00ed stability t\u011bla, kter\u00e1 obvykle nevy\u017eaduj\u00ed pou\u017eit\u00ed \u017e\u00e1dn\u00e9ho konkr\u00e9tn\u00edho stroje. C\u00edt\u00edm, \u017ee tato cvi\u010den\u00ed jsou pro m\u011b obzvl\u00e1\u0161t\u011b prosp\u011b\u0161n\u00e1. \u010cas od \u010dasu chod\u00edm do t\u011blocvi\u010dny a pomoc\u00ed stroj\u016f se soust\u0159ed\u00edm na cvi\u010den\u00ed ramen, pa\u017e\u00ed a nohou.<\/em><\/p>\n<p><strong>Cvi\u010den\u00ed st\u0159edu t\u011bla<\/strong><\/p>\n<p>\u010clov\u011bk po amputaci mus\u00ed obzvl\u00e1\u0161t\u011b tvrd\u011b pracovat na svalov\u00e9 s\u00edle, aby znovu z\u00edskal stabilitu a rovnov\u00e1hu. Proto M\u00edra pracuje na sv\u00e9 celkov\u00e9 t\u011blesn\u00e9 s\u00edle, ale v\u011bnuje zvl\u00e1\u0161tn\u00ed pozornost pos\u00edlen\u00ed sv\u00e9ho t\u011bla.<\/p>\n<p>N\u00e1\u0161 \u201est\u0159ed\u201c ozna\u010duje centr\u00e1ln\u00ed \u010d\u00e1st\u00a0 t\u011bla. Nach\u00e1z\u00ed se mezi b\u0159ichem a bedern\u00ed oblast\u00ed. U\u017e jen podle jeho samotn\u00e9 polohy m\u016f\u017eete vid\u011bt, jak\u00fd obrovsk\u00fd v\u00fdznam m\u00e1, proto\u017ee na\u0161e t\u011blo na n\u011bm z\u00e1vis\u00ed jak pro statickou, tak pro dynamickou \u010dinnost. N\u00e1\u0161 st\u0159ed \u00a0t\u011blas hraje hlavn\u00ed roli v anatomick\u00e9 struktu\u0159e a jej\u00edch prim\u00e1rn\u00edch funkc\u00edch a ovliv\u0148uje (pozitivn\u011b nebo negativn\u011b, v z\u00e1vislosti na na\u0161em stavu) na\u0161i postur\u00e1ln\u00ed stabilitu, rovnov\u00e1hu a distribuci. Lze jej definovat jako kl\u00ed\u010dov\u00fd \u010dl\u00e1nek v kinetick\u00fdch \u0159et\u011bzc\u00edch a pokud nen\u00ed dostate\u010dn\u011b pos\u00edlen, mohlo by to v\u00e9st k nep\u0159im\u011b\u0159en\u00e9mu nam\u00e1h\u00e1n\u00ed kloub\u016f a sval\u016f.<\/p>\n<p>V\u00fdhody zachov\u00e1n\u00ed z\u00e1kladn\u00ed s\u00edly pro amputovan\u00e9ho je mnoho: od zlep\u0161ov\u00e1n\u00ed dr\u017een\u00ed t\u011bla a koordinace po zaji\u0161t\u011bn\u00ed v\u011bt\u0161\u00ed pohybov\u00e9 schopnosti a celkov\u00e9 mobility. Nav\u00edc siln\u00fd st\u0159ed t\u011bla m\u016f\u017ee pomoci p\u0159edch\u00e1zet bolestem doln\u00ed \u010d\u00e1sti zad a dal\u0161\u00edm patologi\u00edm.<\/p>\n<p>Zde je n\u011bkolik cvi\u010den\u00ed, kter\u00e9 M\u00edra obvykle prov\u00e1d\u00ed v pr\u016fb\u011bhu sv\u00e9ho z\u00e1kladn\u00edho tr\u00e9ninkov\u00e9ho re\u017eimu:<\/p>\n<ul>\n<li>cviky na b\u0159icho (v\u017edy prov\u00e1d\u011bn\u00e9 pomalu);<\/li>\n<li>bedern\u00ed extenze (v\u017edy prov\u00e1d\u011bn\u00e9 pomalu);<\/li>\n<li>planking (s rovn\u00fdmi nebo ohnut\u00fdmi rameny, postrann\u00ed planking, izometrick\u00e9, statick\u00e9 nebo dynamick\u00e9 atd.);<\/li>\n<li>prone walkouts<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>cvi\u010den\u00ed v mrtv\u00fdm tahu jak na stabiln\u00edm povrchu (jako podlo\u017eka), tak \u00a0i na nestabiln\u00edm povrchu (jako BOSU).<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone\" src=\"https:\/\/media.easyliner.eu\/easyliner\/uploads\/2022\/03\/Exercise-on-unstable-position.png\" alt=\"\" width=\"600\" height=\"401\" \/><br \/>\n<strong>Pos\u00edlen\u00ed horn\u00edch a doln\u00edch \u00a0kon\u010detin<\/strong><\/p>\n<p>Je nezbytn\u00e9 zv\u00fd\u0161it svalovou hypertrofii zdrav\u00e9 kon\u010detiny, kter\u00e1 j\u00ed dod\u00e1 s\u00edlu a stabilitu, ale z\u00e1rove\u0148 je t\u0159eba pracovat i se svalovou hmoutou na\u00a0 pah\u00fdlu a dodat mu s\u00edlu (m\u011bjte na pam\u011bti typ amputace).<\/p>\n<p>Zde je n\u011bkolik cvi\u010den\u00ed na podlaze, kter\u00e1 lze prov\u00e1d\u011bt, nebo cvi\u010den\u00ed bez dal\u0161\u00edch z\u00e1va\u017e\u00ed ( jako jsou \u010dinky), kter\u00e9 M\u00edra d\u011bl\u00e1 pro s\u00edlu nohou:<\/p>\n<ul>\n<li>d\u0159epy (povoleno prot\u00e9zou);<\/li>\n<li>v\u00fdpady (jak to povoluje prot\u00e9za);<\/li>\n<li>rovn\u00fd m\u016fstek na z\u00e1dech, prota\u017een\u00ed zad a zvednut\u00ed h\u00fd\u017ed\u00ed (podporov\u00e1no pouze rameny a patami).<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>N\u011bkter\u00e1 cvi\u010den\u00ed, kter\u00e1 Mira d\u011bl\u00e1 pomoc\u00ed posilovac\u00edch stroj\u016f v t\u011blocvi\u010dn\u011b, zahrnuj\u00ed:<\/p>\n<ul>\n<li>prota\u017een\u00ed nohou pro pos\u00edlen\u00ed \u010dty\u0159hlav\u00e9ho svalu;<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone\" src=\"https:\/\/media.easyliner.eu\/easyliner\/uploads\/2022\/03\/Leg-extension.png\" alt=\"\" width=\"600\" height=\"401\" \/><\/p>\n<ul>\n<li>leg curl pro stehenn\u00ed pos\u00edlen\u00ed sval\u016f;<\/li>\n<li>l\u00fdtkov\u00fd stroj na l\u00fdtkov\u00e9 svaly;<\/li>\n<li>tah pro celkovou s\u00edlu.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Samoz\u0159ejm\u011b je tak\u00e9 d\u016fle\u017eit\u00e9 tr\u00e9novat horn\u00ed \u010d\u00e1st t\u011bla (ramena, z\u00e1da, pa\u017ee) pro udr\u017een\u00ed celkov\u00e9 svalov\u00e9 s\u00edly a kondice. Nap\u0159\u00edklad cvi\u010den\u00ed na horn\u00ed \u010d\u00e1st zad zlep\u0161uj\u00ed dr\u017een\u00ed t\u011bla a pom\u00e1haj\u00ed udr\u017eovat rovnov\u00e1hu r\u016fzn\u00fdch \u010d\u00e1st\u00ed t\u011bla.<\/p>\n<p>N\u011bkter\u00e1 cvi\u010den\u00ed na z\u00e1da, ramena a pa\u017ee jsou:<\/p>\n<ul>\n<li>p\u0159\u00edtahy nebo asistovan\u00e9 p\u0159\u00edtahy (horizont\u00e1ln\u00ed) pro pos\u00edlen\u00ed zad (zejm\u00e9na Latissimus dorsi) a biceps\u016f;<\/li>\n<li>veslovac\u00ed stroj posiluj\u00edc\u00ed ramenn\u00ed svaly , kter\u00e9 jsou nezbytn\u00e9 pro spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla;<\/li>\n<li>kliky nebo vzp\u011bry s \u010dinky pro pos\u00edlen\u00ed ramen a prsou<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone\" src=\"https:\/\/media.easyliner.eu\/easyliner\/uploads\/2022\/03\/Strenghthening-shoulders-and-pecs.png\" alt=\"\" width=\"600\" height=\"401\" \/><\/p>\n<p>Mus\u00edme tak\u00e9 pamatovat na to, \u017ee p\u0159ed zah\u00e1jen\u00edm rutiny silov\u00e9ho tr\u00e9ninku v\u011bnuje M\u00edra n\u011bjak\u00fd \u010das zah\u0159\u00edvac\u00edm cvi\u010den\u00edm, aby p\u0159ipravil sv\u00e9 t\u011blo na d\u016fkladn\u00e9 cvi\u010den\u00ed. Je nezbytn\u00e9 zah\u0159\u00e1t r\u016fzn\u00e9 \u010d\u00e1sti t\u011bla, abyste sn\u00ed\u017eili riziko zran\u011bn\u00ed a zajistili nejlep\u0161\u00ed mo\u017en\u00e9 v\u00fdsledky.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Posilovac\u00ed tr\u00e9nink je navr\u017een ke zv\u00fd\u0161en\u00ed svalov\u00e9 s\u00edly a odporu. I kdy\u017e je svalov\u00e1 s\u00edla pro ka\u017ed\u00e9ho z n\u00e1s d\u016fle\u017eit\u00e1 [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":1417,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[7],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/easyliner.eu\/cs\/wp-json\/wp\/v2\/posts\/773"}],"collection":[{"href":"https:\/\/easyliner.eu\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/easyliner.eu\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/easyliner.eu\/cs\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/easyliner.eu\/cs\/wp-json\/wp\/v2\/comments?post=773"}],"version-history":[{"count":4,"href":"https:\/\/easyliner.eu\/cs\/wp-json\/wp\/v2\/posts\/773\/revisions"}],"predecessor-version":[{"id":3003,"href":"https:\/\/easyliner.eu\/cs\/wp-json\/wp\/v2\/posts\/773\/revisions\/3003"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/easyliner.eu\/cs\/wp-json\/wp\/v2\/media\/1417"}],"wp:attachment":[{"href":"https:\/\/easyliner.eu\/cs\/wp-json\/wp\/v2\/media?parent=773"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/easyliner.eu\/cs\/wp-json\/wp\/v2\/categories?post=773"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/easyliner.eu\/cs\/wp-json\/wp\/v2\/tags?post=773"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}