{"id":1417,"date":"2024-09-11T10:18:51","date_gmt":"2024-09-11T08:18:51","guid":{"rendered":"http:\/\/blog.snowtrex.de\/tipps\/skigymnastik-aufwaermen-auf-der-piste\/"},"modified":"2025-06-26T15:11:17","modified_gmt":"2025-06-26T13:11:17","slug":"lyzarska-gymnastika","status":"publish","type":"post","link":"https:\/\/www.snowtrex.cz\/magazin\/top-10\/lyzarska-gymnastika\/","title":{"rendered":"Ly\u017ea\u0159sk\u00e1 gymnastika – 12 nejlep\u0161\u00edch cvik\u016f pro v\u011bt\u0161\u00ed z\u00e1bavu na sjezdovce"},"content":{"rendered":"

Pokud se na ly\u017ea\u0159skou dovolenou p\u0159iprav\u00edte sportovn\u011b, budou prvn\u00ed oblouky na svaz\u00edch mnohem snaz\u0161\u00ed. Nav\u00edc bolesti sval\u016f po prvn\u00edm dni ly\u017eov\u00e1n\u00ed nebudou tak siln\u00e9 a budete m\u00e9n\u011b n\u00e1chyln\u00ed ke zran\u011bn\u00edm. Ly\u017ea\u0159sk\u00e1 gymnastika je vynikaj\u00edc\u00edm zp\u016fsobem p\u0159\u00edpravy na p\u0159\u00ed\u0161t\u00ed zimn\u00ed dovolenou. Pokud vyu\u017eijete kr\u00e1sn\u00fdch podzimn\u00edch a zimn\u00edch dn\u016f k tr\u00e9ninku venku na \u010derstv\u00e9m vzduchu, zv\u00fd\u0161\u00edte nejen svou kondici a u\u017eijete si tr\u00e9nink, ale tak\u00e9 o\u010dek\u00e1v\u00e1n\u00ed z cvi\u010den\u00ed na \u010derstv\u00e9m horsk\u00e9m vzduchu. SnowTrex<\/a> p\u0159edstavuje 12 nejlep\u0161\u00edch gymnastick\u00fdch cvik\u016f pro va\u0161i nadch\u00e1zej\u00edc\u00ed ly\u017ea\u0159skou dovolenou.<\/strong><\/p>\n

\n
\n \"P\u0159edt\u00edm,<\/a>
\u00a9 gevision\/shutterstock.de<\/div>\n <\/div>\n
P\u0159edt\u00edm, ne\u017e vyraz\u00edte na sjezdovku, je d\u016fle\u017eit\u00e9 se zah\u0159\u00e1t.<\/div>\n <\/div > \n
\n <\/span><\/p>\n
\n Obsah\n <\/div>\n
\n Co je to ly\u017ea\u0159sk\u00e1 gymnastika?<\/span><\/a>P\u0159ehled 12 nejlep\u0161\u00edch cvik\u016f ly\u017ea\u0159sk\u00e9 gymnastiky<\/span><\/a>1. V\u00e1ha na jedn\u00e9 noze (standing scale)<\/span><\/a>2. Prkno (plank)<\/span><\/a>3. Bo\u010dn\u00ed prkno (side plank)<\/span><\/a>4. Obr\u00e1cen\u00e9 prkno (reverse plank)<\/span><\/a>5. Plavec (swimmer)<\/span><\/a>6. D\u0159epy (squat)<\/span><\/a>7. V\u00fdpady (lunges)<\/span><\/a>8. Sjezdov\u00fd d\u0159ep (downhill position)<\/span><\/a>9. Angli\u010d\u00e1ky (burpee)<\/span><\/a>10. Horolezec (mountain climbers)<\/span><\/a>11. Sed na zdi (wall sit)<\/span><\/a>12. Vytrvalostn\u00ed tr\u00e9nink dopl\u0148uje ly\u017ea\u0159skou gymnastiku<\/span><\/a>Z\u00e1v\u011br<\/span><\/a>Nej\u010dast\u011bj\u0161\u00ed dotazy<\/span><\/a>\n <\/div>\n<\/p><\/div>\n
\n

Co je to ly\u017ea\u0159sk\u00e1 gymnastika?<\/h2>\n

Mnoho lid\u00ed si pojem „ly\u017ea\u0159sk\u00e1 gymnastika“ spojuje s barevn\u00fdmi dresy, dlouh\u00fdmi vlasy a optimistickou hudbou, kter\u00e1 byla popul\u00e1rn\u00ed v 80. letech. Ly\u017ea\u0159sk\u00e1 gymnastika je v\u0161ak n\u011bco v\u00edc a v pr\u016fb\u011bhu let v \u017e\u00e1dn\u00e9m p\u0159\u00edpad\u011b neztratila sv\u016fj v\u00fdznam. Ale co je p\u0159esn\u011b ly\u017ea\u0159sk\u00e1 gymnastika? Ly\u017ea\u0159sk\u00e1 gymnastika je souhrnn\u00e9 ozna\u010den\u00ed pro posilovac\u00ed, vytrvalostn\u00ed a protahovac\u00ed cvi\u010den\u00ed, jejich\u017e c\u00edlem je pos\u00edlit pr\u00e1v\u011b svaly, vazy a klouby, kter\u00e9 se pou\u017e\u00edvaj\u00ed p\u0159i ly\u017eov\u00e1n\u00ed a snowboardingu. Ka\u017ed\u00fd, kdo se n\u011bkdy v\u011bnoval zimn\u00edm sport\u016fm, v\u00ed, \u017ee aktivita na sjezdovce je nam\u00e1hav\u00e1 a pot\u00edc\u00ed se z\u00e1le\u017eitost, a mnoz\u00ed znaj\u00ed pocit vy\u010derp\u00e1n\u00ed po n\u00e1ro\u010dn\u00e9m dni str\u00e1ven\u00e9m na ly\u017e\u00edch. P\u0159i zimn\u00edch sportech pracuj\u00ed jak velk\u00e9 svaly, jako jsou stehenn\u00ed a h\u00fd\u017e\u010fov\u00e9 svaly, tak i mal\u00e9 podp\u016frn\u00e9 svaly. Ty se v b\u011b\u017en\u00e9m \u017eivot\u011b p\u0159\u00edli\u0161 nepou\u017e\u00edvaj\u00ed, a proto je o to d\u016fle\u017eit\u011bj\u0161\u00ed je p\u0159ed prvn\u00edm dnem ly\u017eov\u00e1n\u00ed dostate\u010dn\u011b pos\u00edlit. Krom\u011b zv\u00fd\u0161en\u00ed odolnosti, s\u00edly a vytrvalosti p\u0159in\u00e1\u0161\u00ed nad\u0161enc\u016fm zimn\u00edch sport\u016f, kte\u0159\u00ed se na ly\u017ea\u0159skou dovolenou p\u0159ipravuj\u00ed pomoc\u00ed ly\u017ea\u0159sk\u00e9 gymnastiky, tak\u00e9 zlep\u0161en\u00ed flexibility, pohyblivosti a koordinace. To jim umo\u017e\u0148uje dosahovat lep\u0161\u00edch v\u00fdkon\u016f na sjezdovce. Minimalizuje tak\u00e9 riziko zran\u011bn\u00ed.<\/p>\n

P\u0159ehled 12 nejlep\u0161\u00edch cvik\u016f ly\u017ea\u0159sk\u00e9 gymnastiky<\/h2>\n\n\n\n\n\t\n\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t
Cvi\u010den\u00ed <\/strong><\/th> \u00da\u010del\/pou\u017e\u00edvan\u00e9 svaly<\/strong><\/th>\n<\/tr>\n<\/thead>\n
V\u00e1ha na jedn\u00e9 noze<\/td>Ky\u010dle, kolena a stabiliza\u010dn\u00ed svaly na nohou<\/td>\n<\/tr>\n
Prkno<\/td>Posilov\u00e1n\u00ed cel\u00e9ho t\u011bla, intenzivn\u00ed procvi\u010dov\u00e1n\u00ed b\u0159i\u0161n\u00edch sval\u016f<\/td>\n<\/tr>\n
Bo\u010dn\u00ed prkno<\/td>Bo\u010dn\u00ed b\u0159i\u0161n\u00ed svaly, svaly nohou a ramen<\/td>\n<\/tr>\n
Obr\u00e1cen\u00e9 prkno<\/td>Posilov\u00e1n\u00ed cel\u00e9ho t\u011bla; sval\u016f zad, h\u00fd\u017ed\u00ed, nohou, pa\u017e\u00ed a ramen<\/td>\n<\/tr>\n
Plavec\t<\/td>Trup a z\u00e1dov\u00e9 svaly<\/td>\n<\/tr>\n
D\u0159epy<\/td>Svaly nohou, trupu a zad<\/td>\n<\/tr>\n
V\u00fdpady <\/td>Stehenn\u00ed svaly<\/td>\n<\/tr>\n
Sjezdov\u00fd d\u0159ep<\/td>Trup a stehenn\u00ed svaly<\/td>\n<\/tr>\n
Angli\u010d\u00e1ky<\/td>Pou\u017e\u00edv\u00e1n\u00ed v\u0161ech hlavn\u00edch sval\u016f a mnoho pomocn\u00fdch svalov\u00fdch skupin<\/td>\n<\/tr>\n
Horolezec<\/td>Posilov\u00e1n\u00ed cel\u00e9ho t\u011bla, intenzivn\u00ed procvi\u010dov\u00e1n\u00ed b\u0159i\u0161n\u00edch sval\u016f<\/td>\n<\/tr>\n
Sed na zdi<\/td>Svaly nohou, trupu a zad<\/td>\n<\/tr>\n
Vytrvalostn\u00ed tr\u00e9nink<\/td>Pos\u00edlen\u00ed d\u00fdch\u00e1n\u00ed a zlep\u0161en\u00ed krevn\u00edho ob\u011bhu a svalov\u00e9ho metabolismu<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n

1. V\u00e1ha na jedn\u00e9 noze (standing scale)<\/h2>\n

V\u00e1ha na jedn\u00e9 noze je ly\u017ea\u0159sk\u00fd gymnastick\u00fd cvik, kter\u00fd se zam\u011b\u0159uje p\u0159edev\u0161\u00edm na stabiliza\u010dn\u00ed svalov\u00e9 skupiny, a proto je ide\u00e1ln\u00ed pro p\u0159\u00edpravu na ly\u017ea\u0159skou dovolenou. V\u00fdchoz\u00ed pozic\u00ed je postoj na \u0161\u00ed\u0159ku ramen, ve kter\u00e9m se ly\u017ea\u0159 postav\u00ed voln\u011b na kolena. Z t\u00e9to pozice se jedna noha um\u00edst\u00ed \u0161ikmo dop\u0159edu a cel\u00e1 v\u00e1ha t\u011bla se p\u0159enese na p\u0159edn\u00ed nohu. Zadn\u00ed noha se pak zvedne tak, aby noha a trup tvo\u0159ily vodorovnou linii rovnob\u011b\u017enou s podlahou. V t\u00e9to poloze je t\u0159eba nejprve naj\u00edt stabiln\u00ed postoj a pot\u00e9 v n\u00ed n\u011bkolik sekund vydr\u017eet. Pot\u00e9 se vra\u0165te do pevn\u00e9ho postoje na \u0161\u00ed\u0159ku ramen a cvik opakujte na druhou nohu.<\/p>\n

\n
\n \"Balanc<\/a>
\u00a9 Evgeny Glazunov\/shutterstock.de<\/div>\n <\/div>\n
Balanc ve stoji se zam\u011b\u0159uje p\u0159edev\u0161\u00edm na stabiliza\u010dn\u00ed svalov\u00e9 skupiny.<\/div>\n <\/div > \n

Cvik by se m\u011bl opakovat 15kr\u00e1t na ka\u017edou stranu a ve t\u0159ech kolech. Zaji\u0161\u0165uje aktivaci mnoha sval\u016f a posiluje tak\u00e9 svaly, kter\u00e9 stabilizuj\u00ed ky\u010dle, kolena a kotn\u00edky. Krom\u011b toho je do cvi\u010den\u00ed zapojena i horn\u00ed \u010d\u00e1st t\u011bla, tak\u017ee se zlep\u0161uje nap\u011bt\u00ed trupu a aktivn\u011b se stabilizuj\u00ed svaly lopatek.<\/p>\n

2. Prkno (plank)<\/h2>\n

P\u0159i tomto cvi\u010den\u00ed le\u017e\u00ed sportovec na b\u0159i\u0161e na podlo\u017ece nebo jin\u00e9m m\u011bkk\u00e9m povrchu. Gymnastick\u00fd cvik se zahajuje oporou p\u0159edlokt\u00ed – lokty jsou pod rameny – a polo\u017een\u00edm prst\u016f na podlahu. Pot\u00e9 se zvedne p\u00e1nev tak, aby cel\u00e1 horn\u00ed \u010d\u00e1st t\u011bla byla rovnob\u011b\u017en\u00e1 s podlahou a nohy tvo\u0159ily p\u0159\u00edmku mezi boky a chodidly. Je velmi d\u016fle\u017eit\u00e9, abyste nevytvo\u0159ili propadl\u00e1 z\u00e1da nebo hrb. Po celou dobu cvi\u010den\u00ed udr\u017eujte b\u0159icho napjat\u00e9 a nezapom\u00ednejte rovnom\u011brn\u011b d\u00fdchat.<\/p>\n

Cvik by m\u011bl trvat 30 a\u017e 60 sekund v z\u00e1vislosti na va\u0161\u00ed fyzick\u00e9 zdatnosti a m\u011bl by se opakovat ve t\u0159ech kolech. Jedn\u00e1 se o cvik na pos\u00edlen\u00ed cel\u00e9ho t\u011bla a posiluje zejm\u00e9na b\u0159i\u0161n\u00ed svaly.<\/p>\n

<\/div>
How to do the perfect PLANK: technique and common mistakes<\/div><\/div>
<\/div>
<\/div>
<\/div><\/div><\/div>