Fitness

Efektivní cviky na boky 185

admin  |  Fitness

Efektivní hubnutí v oblasti boků je velmi komplexní záležitost, jelikož vyžaduje jak správné cviky na boky, tak úpravu jídelníčku.

Samotné posilování boků vám sice zpevní dané svaly, ale pouze tím vám neubydou tuky v této problematické partii. Jestliže je vašim cílem zredukovat velikost vašich boků, přidejte do svého plánu také vhodné kondiční cvičení.

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Jaké jsou tedy efektivní cviky na boky?

Nyní se dozvíte, jaké 3 základní cviky vám dopomohou k dokonalým pevným bokům.

Cvik první

Řadí se mezi nejúčinnější posilovací cvik na oblast boků. Jak ho provádět?

Nejdříve si lehněte na karimatku levým bokem a zcela se narovnejte. Pravou nohu postupně zvedejte tak, abyste cítili boční svalstvo a nohu vraťte do původní pozice. Velmi důležité je dodržovat pravidla správného dýchání, takže při zvedání nohy vydechujte a naopak při jejím spouštění se nadechujte. Cvičte pomalu ve 3 sériích, kdy 1 sérii opakujte celkem 20x. To samé zopakujte i na druhém boku s levou nohou.

Cvik druhý

Stůjte, nohy rozkročte, a to nejlépe více než je šířka ramen, a ruce mějte v bok. Přenášejte váhu na levou nohu s tím, že tu samou nohu lehce pokrčujete do mírného podřepu. Váha se přenáší na patu, nikoliv na špičku. Dále se vraťte do původní polohy a opět dbáme na správné dýchání. Toto cvičení můžete cvičit rychleji než předchozí a celkem ho zopakujte 15x až 20x. Udělejte 3 série na jednu nohu a další 3 na nohu druhou.

Cvik třetí

Jedná se o rychlý podřep a cvičí s činkami maximálně 2 kg těžkými pro ženy a 5 kg pro muže. Udělejte vzpřímený stoj rozkročný (na šířku ramen) a činky mějte při těle natažené. Proveďte rychlý podřep a zároveň ruce s činkami ohněte k hrudníku. Při pohybu z podřepu, tedy zpět, ruce spusťte dolů. Toto cvičení je výjimečné, jelikož jako jediné ze všech vyjmenovaných se cvičí ve 4 sériích při 15-20 opakováních.

Buďte vytrvalí a výsledky se po určitém čase zajisté objeví. Hlavní podíl na štíhlých bocích nemá posilování, ale zdravá strava.

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  1. Lucie napsal:

    mohu se zeptat, to prvni cviceni, smi se to cvicit kazdy den?

  2. Janka napsal:

    Škoda, že ke každému cviku není i obrázek, protože si nějak nedokážu představit ten druhý.

  3. Lucka napsal:

    U toho prvního cviku do jaké přesné výšky ta noha má být, protože to boční svalstvo nějak necítím??

  4. Andrea napsal:

    Já se věnuji závodně atletice, jsem sprinterka na 200 metrů. Součástí tréninku je i posilování a cvičení. Mezi dobré cviky na boky patří podle mě i dřepy. Dřepy ve svém tréninku využívá například i Denisa Rosolová ze skupiny Rychlý holky.

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    Děkuji za cvičení. Jen si nejsem přesně jist, co znamená to „Nejdříve si lehněte na karimatku levým bokem a zcela se narovnejte.“ .. Může to někdo vysvětlit?

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