{"id":2473,"date":"2024-09-10T15:53:17","date_gmt":"2024-09-10T13:53:17","guid":{"rendered":"https:\/\/www.bezdiety.blog\/ako-schudnut-na-stehnach\/"},"modified":"2024-09-10T16:54:45","modified_gmt":"2024-09-10T14:54:45","slug":"ako-schudnut-na-stehnach","status":"publish","type":"post","link":"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/","title":{"rendered":"Ako \u010do najr\u00fdchlej\u0161ie schudn\u00fa\u0165 na stehn\u00e1ch: 10 najlep\u0161\u00edch cvikov"},"content":{"rendered":"\n<p>Ur\u010dite to pozn\u00e1te, <strong>probl\u00e9mov\u00e1 oblas\u0165<\/strong> a stra\u0161iak v\u0161etk\u00fdch \u017eien &#8211; <strong>stehn\u00e1<\/strong>. Ko\u013ekokr\u00e1t ste u\u017e vyslovili vetu: &#8222;Nen\u00e1vid\u00edm svoje <strong>stehn\u00e1<\/strong>&#8222;? Ve\u013eakr\u00e1t? Ak \u00e1no a chcete to vedie\u0165,<a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ako<\/strong><\/a><strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/jak-zhubnout\/\" target=\"_blank\" rel=\"noreferrer noopener\">schudn\u00fa\u0165<\/a> na stehn\u00e1ch \u010do najr\u00fdchlej\u0161ie<\/strong>, ste na spr\u00e1vnom mieste. V tomto \u010dl\u00e1nku sa pozrieme na <strong>10 najlep\u0161\u00edch cvikov, ktor\u00e9 v\u00e1m pom\u00f4\u017eu zaru\u010dene <a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-casto-cvicit-pri-chudnuti\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/jak-casto-cvicit-a-posilovat-pri-hubnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\">schudn\u00fa\u0165<\/a> v tejto oblasti tela.<\/strong><\/p>\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Obsah \u010dl\u00e1nku<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/#Ako_rychlo_schudnut_na_stehnach_je_to_vobec_mozne\" >Ako r\u00fdchlo schudn\u00fa\u0165 na stehn\u00e1ch: je to v\u00f4bec mo\u017en\u00e9?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/#Co_cvicit_ked_chcem_schudnut_stehna\" >\u010co cvi\u010di\u0165, ke\u010f chcem schudn\u00fa\u0165 stehn\u00e1<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/#10_najlepsich_cvikov_na_stehna\" >10 najlep\u0161\u00edch cvikov na stehn\u00e1<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/#1_Drepy\" >1. Drepy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/#2_Vypady\" >2. V\u00fdpady<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/#3_Scissors_noznice_v_lahu\" >3. Scissors (no\u017enice v \u013eahu)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/#4_Donkey_kicks_zanozovanie\" >4. Donkey kicks (zano\u017eovanie)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/#5_Sumo_drepy\" >5. Sumo drepy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/#6_Wall_sit_sed_pri_stene\" >6. Wall sit (sed pri stene)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/#7_Vystupy_na_prekazku\" >7. V\u00fdstupy (na prek\u00e1\u017eku)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/#8_Zdvihanie_panvy\" >8. Zdv\u00edhanie panvy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/#9_Jazda_na_bicykli_v_lahu\" >9. Jazda na bicykli v \u013eahu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/#10_Bulharske_drepy\" >10. Bulharsk\u00e9 drepy<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/#Pretahovanie_stehien\" >Pre\u0165ahovanie stehien<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/#Co_proti_celulitide\" >\u010co proti celulit\u00edde?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/#Dalsie_tipy_na_uspesne_chudnutie_stehien\" >\u010eal\u0161ie tipy na \u00faspe\u0161n\u00e9 chudnutie stehien:<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/#Vyvazena_strava_a_vyziva\" >Vyv\u00e1\u017een\u00e1 strava a v\u00fd\u017eiva<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/#Kaloricky_deficit\" >Kalorick\u00fd deficit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/#Pravidelna_fyzicka_aktivita\" >Pravideln\u00e1 fyzick\u00e1 aktivita<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/#Dostatok_spanku_a_regeneracia\" >Dostatok sp\u00e1nku a regener\u00e1cia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/#Hydratacia\" >Hydrat\u00e1cia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/#Trpezlivost_a_vytrvalost\" >Trpezlivos\u0165 a vytrvalos\u0165<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/#Casto_kladene_otazky\" >\u010casto kladen\u00e9 ot\u00e1zky:<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/#Ako_casto_by_som_mal-a_cvicit_na_dosiahnutie_vysledkov\" >Ako \u010dasto by som mal\/-a cvi\u010di\u0165 na dosiahnutie v\u00fdsledkov?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/#Mozem_schudnut_len_cvicenim_alebo_je_dolezita_aj_strava\" >M\u00f4\u017eem schudn\u00fa\u0165 len cvi\u010den\u00edm alebo je d\u00f4le\u017eit\u00e1 aj strava?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/#Je_lepsie_cvicit_rano_alebo_vecer_aby_sa_redukoval_tuk_na_stehnach\" >Je lep\u0161ie cvi\u010di\u0165 r\u00e1no alebo ve\u010der, aby sa redukoval tuk na stehn\u00e1ch?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/#Mozem_tieto_cviky_vykonavat_doma_bez_posilnovne\" >M\u00f4\u017eem tieto cviky vykon\u00e1va\u0165 doma bez posil\u0148ovne?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/#Za_ako_dlho_sa_dostavia_vysledky\" >Za ako dlho sa dostavia v\u00fdsledky?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_rychlo_schudnut_na_stehnach_je_to_vobec_mozne\"><\/span>Ako r\u00fdchlo schudn\u00fa\u0165 na stehn\u00e1ch: je to v\u00f4bec mo\u017en\u00e9?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Nalejme si \u010dist\u00e9ho v\u00edna. Nem\u00f4\u017eete z\u00e1zra\u010dne <strong>schudn\u00fa\u0165<\/strong> v ur\u010ditej oblasti tela cez noc. <strong>Chudnutie je komplexn\u00fd proces<\/strong> pri ktorom je najd\u00f4le\u017eitej\u0161ia <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/co-jest-po-cviceni\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/co-jist-po-cviceni\/\" target=\"_blank\" rel=\"noreferrer noopener\">spr\u00e1vna v\u00fd\u017eiva<\/a> a pravideln\u00fd pohyb.<\/strong> <\/p>\n\n<p>Je v\u0161ak pravda, \u017ee stehn\u00e1 s\u00fa jednou<strong> z najproblematickej\u0161\u00edch oblast\u00ed pre ukladanie tuku <\/strong>u mnoh\u00fdch \u013eud\u00ed, najm\u00e4 u <strong>\u017eien<\/strong>. Preto je ve\u013emi d\u00f4le\u017eit\u00e9 zamera\u0165 sa na <strong>zdrav\u00fa stravu, pozit\u00edvnu myse\u013e a pravideln\u00fd <a href=\"https:\/\/www.bezdiety.blog\/sk\/cvicenie-doma\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/cviceni-doma\/\" target=\"_blank\" rel=\"noreferrer noopener\">pohyb<\/a><\/strong>. <\/p>\n\n<p>S na\u0161imi tipmi na <strong>\u00fa\u010dinn\u00e9 cviky na stehn\u00e1<\/strong> si t\u00fato oblas\u0165 ur\u010dite <strong>spevn\u00edte a schudnete<\/strong> pod\u013ea svojich predst\u00e1v. <\/p>\n\n<p><strong>TIP: Neviete, pre\u010do sa v\u00e1m nedar\u00ed schudn\u00fa\u0165? Urobte si <a href=\"https:\/\/www.trenerzien.com\/kviz?el=bezdiety&amp;htrafficsource=banner\" target=\"_blank\" rel=\"noreferrer noopener\">bezplatn\u00fd online kv\u00edz<\/a> od Tr\u00e9nera \u017eien, ktor\u00fd v\u00e1m odhal\u00ed 3 hlavn\u00e9 d\u00f4vody, pre\u010do sa v\u00e1m nedar\u00ed schudn\u00fa\u0165.<\/strong><\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_cvicit_ked_chcem_schudnut_stehna\"><\/span>\u010co cvi\u010di\u0165, ke\u010f chcem schudn\u00fa\u0165 stehn\u00e1<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Najlep\u0161ou kombin\u00e1ciou na <strong>chudnutie stehien<\/strong> je striedanie <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/najlepsie-cviky-na-chudnutie\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/nejlepsi-cviky-na-hubnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\">silov\u00e9ho tr\u00e9ningu<\/a><\/strong> a <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/domace-kardio-cvicenie\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/domaci-kardio-cviceni\/\" target=\"_blank\" rel=\"noreferrer noopener\">kardio cvi\u010denia<\/a><\/strong>. <strong>Pri<\/strong> <strong>kardio cvi\u010den\u00ed <\/strong>sa <strong>spa\u013euj\u00fa prebyto\u010dn\u00e9 kal\u00f3rie<\/strong> a <strong>silov\u00fd tr\u00e9ning zasa posil\u0148uje<\/strong> <strong>stehn\u00e1<\/strong>. Z kardio aktiv\u00edt vhodn\u00fdch na chudnutie m\u00f4\u017eete vysk\u00fa\u0161a\u0165 napr\u00edklad <strong>ch\u00f4dzu<\/strong>, <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/behani-a-hubnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\">beh<\/a><\/strong>, <a href=\"https:\/\/www.bezdiety.blog\/sk\/joga-pre-zaciatocnikov\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/joga-pro-zacatecniky\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>jogu<\/strong><\/a>, <strong>tanec <\/strong>alebo <strong>pl\u00e1vanie<\/strong>. <\/p>\n\n<p>Ak chcete <strong>posilni\u0165 stehenn\u00e9 svaly<\/strong>, vyberte si z nasleduj\u00facich <strong>cvikov na stehn\u00e1<\/strong> a vytvorte si <strong>tr\u00e9ningov\u00fd pl\u00e1n<\/strong> pod\u013ea svojich preferenci\u00ed.<\/p>\n\n<p><strong>TIP: <a href=\"https:\/\/www.trenerzien.com\/domov\" data-type=\"URL\" data-id=\"https:\/\/www.trenerzien.com\/domov\" target=\"_blank\" rel=\"noreferrer noopener\">Tr\u00e9ner \u017eien v\u00e1m pom\u00f4\u017ee<\/a> schudn\u00fa\u0165 bez di\u00e9t a pravideln\u00e9ho cvi\u010denia, nev\u00e1hajte ho vysk\u00fa\u0161a\u0165.<\/strong><\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_najlepsich_cvikov_na_stehna\"><\/span>10 najlep\u0161\u00edch cvikov na stehn\u00e1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Ak sa chcete zbavi\u0165 <strong>prebyto\u010dn\u00e9ho tuku a z\u00edska\u0165 pevn\u00e9, \u0161t\u00edhle a tvarovan\u00e9 stehn\u00e1<\/strong>, je nevyhnutn\u00e9 dodr\u017eiava\u0165 pravideln\u00fd <strong><a href=\"https:\/\/www.trenerzien.com\/nas-ciel\" data-type=\"URL\" data-id=\"https:\/\/www.trenerzien.com\/nas-ciel\" target=\"_blank\" rel=\"noreferrer noopener\">tr\u00e9ningov\u00fd pl\u00e1n<\/a><\/strong>. Nev\u00e1hajte sa in\u0161pirova\u0165 na\u0161imi <strong>tipmi na najlep\u0161ie sp\u00f4soby, ako schudn\u00fa\u0165 na stehn\u00e1ch<\/strong>.<\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Drepy\"><\/span>1. Drepy<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Osved\u010denou klasikou na <strong>posilnenie a zo\u0161t\u00edhlenie stehien<\/strong> s\u00fa <strong>drepy<\/strong>. Postavte sa do mierne pokr\u010den\u00e9ho postoja na \u0161\u00edrku ramien. Vystrite ruky pred telo a panvu posu\u0148te nadol do drepu. Je d\u00f4le\u017eit\u00e9 dr\u017ea\u0165 chrb\u00e1t rovno, nenakl\u00e1\u0148a\u0165 sa dopredu a myslie\u0165 na spr\u00e1vnu techniku drepovania.<\/p>\n\n<p>Cvi\u010denie drepov dok\u00e1\u017ee tie\u017e spevni\u0165 a vytvarova\u0165 zadok a posilni\u0165 svaly na zadku.<\/p>\n\n<p><strong>TIP: <a href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/\" target=\"_blank\" rel=\"noreferrer noopener\">11 najlep\u0161\u00edch cvikov na zadok doma aj v posil\u0148ovni<\/a><\/strong><\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/drepy-1024x538.jpg\" alt=\"Drepy s&#xFA; skvel&#xFD;m cvi&#x10D;en&#xED;m na chudnutie stehien\" class=\"wp-image-2389\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/drepy-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/drepy-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/drepy-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/drepy-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/drepy-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/drepy-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/drepy.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Vypady\"><\/span>2. V\u00fdpady<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>\u010eal\u0161\u00edm <strong>ide\u00e1lnym cvikom na chudnutie stehien s\u00fa v\u00fdpady<\/strong>. Cvik je pomerne jednoduch\u00fd a m\u00f4\u017eete si ho s\u0165a\u017ei\u0165 \u010dinkami alebo f\u013ea\u0161ami s vodou. Postavte sa rovno, ruky dajte v bok a jednou nohou vykro\u010dte dopredu. V tejto polohe zotrvajte nieko\u013eko sek\u00fand, potom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a vyme\u0148te nohy.<\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/vypady-1-1024x538.jpg\" alt=\"V&#xFD;pady\" class=\"wp-image-2393\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/vypady-1-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/vypady-1-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/vypady-1-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/vypady-1-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/vypady-1-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/vypady-1-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/vypady-1.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n<p><strong>Mohlo by v\u00e1s zauj\u00edma\u0165: <a href=\"https:\/\/bezdiety.blog\/cviky-na-boky\/\" data-type=\"link\" data-id=\"https:\/\/bezdiety.blog\/cviky-na-boky\/\" target=\"_blank\" rel=\"noopener\">Ako spevni\u0165 a schudn\u00fa\u0165 boky<\/a><\/strong><\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Scissors_noznice_v_lahu\"><\/span>3. Scissors (no\u017enice v \u013eahu)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Pri tomto<strong> cviku<\/strong> za\u010dnite vo v\u00fdchodiskovej polohe na chrbte a rukami si podoprite zadok. Zdvihnite obe nohy do vzduchu tak, aby boli mierne pokr\u010den\u00e9 v kolen\u00e1ch. Striedavo sp\u00fa\u0161\u0165ajte jednu nohu smerom k zemi a druh\u00fa zdv\u00edhajte nahor, \u010d\u00edm vytvor\u00edte <strong>pohyb podobn\u00fd no\u017eniciam.<\/strong><\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/nuzky-1024x538.jpg\" alt=\" Scissors alebo no&#x17E;nice\" class=\"wp-image-2395\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/nuzky-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/nuzky-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/nuzky-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/nuzky-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/nuzky-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/nuzky-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/nuzky.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Donkey_kicks_zanozovanie\"><\/span>4. Donkey kicks (zano\u017eovanie)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Pri tomto <strong>cviku<\/strong> k\u013ea\u010dte na v\u0161etk\u00fdch \u0161tyroch, stiahnite brucho a dr\u017ete chrb\u00e1t rovno. Potom zdvihnite nohu dozadu smerom dozadu a hore tak, aby bola v jednej l\u00ednii s chrbtom. Zacvi\u010dte si 3 s\u00e9rie po 10 zano\u017eeniach na ka\u017edej nohe.<\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/zanozovani-1024x538.jpg\" alt=\"Donkey kicks alebo zano&#x17E;ovanie\" class=\"wp-image-2397\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/zanozovani-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/zanozovani-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/zanozovani-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/zanozovani-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/zanozovani-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/zanozovani-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/zanozovani.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Sumo_drepy\"><\/span>5. Sumo drepy<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Neobvykl\u00fdm variantom drepov s\u00fa <strong>sumo drepy<\/strong>. Cviky vykon\u00e1vajte v stoji. Rozkro\u010dte sa a chodidl\u00e1 vystrite smerom von. Stiahnite sedacie svaly a panvu posu\u0148te smerom nadol do drepu, potom sa pomaly vr\u00e1\u0165te sp\u00e4\u0165. Tento cvik kr\u00e1sne <strong>posiln\u00ed vn\u00fatorn\u00e9 stehn\u00e1 <\/strong>. <\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/sumo-drepy-1024x538.jpg\" alt=\"Sumo drepy\" class=\"wp-image-2399\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/sumo-drepy-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/sumo-drepy-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/sumo-drepy-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/sumo-drepy-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/sumo-drepy-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/sumo-drepy-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/sumo-drepy.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Wall_sit_sed_pri_stene\"><\/span>6. Wall sit (sed pri stene)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p><strong>Wall sit<\/strong> alebo <strong>sed pri stene<\/strong> je jednoduch\u00fd, ale \u00fa\u010dinn\u00fd cvik na posilnenie stehenn\u00fdch svalov a zlep\u0161enie vytrvalosti. Postavte sa chrbtom k stene tak, aby ste sa o \u0148u opierali, a spustite sa do drepu. V tejto polohe vydr\u017ete nieko\u013eko sek\u00fand. <\/p>\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/wall-sit-sed-u-zdi-1024x538.jpg\" alt=\"Wall sit alebo sed pri stene\" class=\"wp-image-2401\" style=\"width:781px;height:431px\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/wall-sit-sed-u-zdi-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/wall-sit-sed-u-zdi-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/wall-sit-sed-u-zdi-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/wall-sit-sed-u-zdi-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/wall-sit-sed-u-zdi-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/wall-sit-sed-u-zdi-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/wall-sit-sed-u-zdi.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Vystupy_na_prekazku\"><\/span>7. V\u00fdstupy (na prek\u00e1\u017eku)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Na tento<strong> <\/strong>cvik budete <strong>potrebova\u0165 schod\u00edk, stoli\u010dku alebo prepravku<\/strong>. Postavte sa pred \u013eubovo\u013en\u00fa prek\u00e1\u017eku pod\u013ea vlastn\u00e9ho v\u00fdberu a nohu po nohe na \u0148u vyst\u00fapte a potom zlezte. Na prek\u00e1\u017eku vyst\u00fapte 20-kr\u00e1t, 10-kr\u00e1t na ka\u017ed\u00fa nohu.<\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"V\u00fd\u0161lapy na p\u0159ek\u00e1\u017eku\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/O1L93dyLNIQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Zdvihanie_panvy\"><\/span>8. Zdv\u00edhanie panvy<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Za\u010dnite t\u00fdm, \u017ee si \u013eahnete na chrb\u00e1t na rovn\u00fd povrch a pokr\u010d\u00edte nohy v kolen\u00e1ch tak, aby ste mali chodidl\u00e1 na podlahe na \u0161\u00edrku ramien. Polo\u017ete ruky pozd\u013a\u017e tela a za\u010dnite <strong>pomaly dv\u00edha\u0165 panvu<\/strong> smerom k stropu. <strong>Cvi\u010denie opakujte nieko\u013ekokr\u00e1t<\/strong> pod\u013ea svojich mo\u017enost\u00ed.<\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/zvedani-panve-1024x538.jpg\" alt=\"Zdv&#xED;hanie panvy\" class=\"wp-image-2405\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/zvedani-panve-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/zvedani-panve-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/zvedani-panve-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/zvedani-panve-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/zvedani-panve-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/zvedani-panve-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/zvedani-panve.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Jazda_na_bicykli_v_lahu\"><\/span>9. Jazda na bicykli v \u013eahu<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Va\u0161e stehn\u00e1 posiln\u00edte skuto\u010dnou <strong>jazdou na bicykli<\/strong> aj cvi\u010den\u00edm s rovnak\u00fdm n\u00e1zvom. Pri tomto cvi\u010den\u00ed si \u013eahnite na zem, zdvihnite nohy do v\u00fd\u0161ky asi 10 cm a za\u010dnite \u0161liapa\u0165 do imagin\u00e1rnych ped\u00e1lov. Posiln\u00edte nielen stehenn\u00e9 svaly, ale aj doln\u00e9 <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/10-tipov-ako-schudnut-brucho\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/10-tipu-jak-zhubnout-bricho\/\" target=\"_blank\" rel=\"noreferrer noopener\">brucho<\/a><\/strong>.<\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"J\u00edzda na kole vle\u017ee | Cvik na b\u0159i\u0161n\u00ed svaly [FitYOU.cz]\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/LInG3f5Tulg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Bulharske_drepy\"><\/span>10. Bulharsk\u00e9 drepy<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Bulharsk\u00fd drep, zn\u00e1my aj ako drep na lavi\u010dke s jednou nohou, je n\u00e1ro\u010dnej\u0161\u00ed cvik na posilnenie stehenn\u00fdch a h\u00fd\u017e\u010fov\u00fdch svalov. Na cvi\u010denie budete potrebova\u0165 stabiln\u00fa lavi\u010dku alebo n\u00edzku plo\u0161inu.<\/p>\n\n<p>Postavte sa chrbtom k lavi\u010dke do vzpriamenej polohy a jednou nohou sa oprite o lavi\u010dku. Potom sa spustite do drepu a cvik nieko\u013ekokr\u00e1t zopakujte. Potom vyme\u0148te nohy. Ak si chcete cvik skomplikova\u0165, m\u00f4\u017eete drepova\u0165 s \u010dinkami v oboch ruk\u00e1ch.<\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Bulharsk\u00fd d\u0159ep - technika proveden\u00ed\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/XsB822jyKaw?start=95&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pretahovanie_stehien\"><\/span>Pre\u0165ahovanie stehien<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Po intenz\u00edvnom<strong> tr\u00e9ningu<\/strong> je \u010das na d\u00f4kladn\u00e9 <strong>pretiahnutie<\/strong>, aby ste predi\u0161li zraneniam a bolestiam svalov.<strong> Pravideln\u00e9 na\u0165ahovanie <\/strong>m\u00f4\u017ee pom\u00f4c\u0165 zlep\u0161i\u0165 flexibilitu n\u00f4h, zn\u00ed\u017ei\u0165 boles\u0165 a zv\u00fd\u0161i\u0165 celkov\u00fa pohyblivos\u0165. <\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/protazeni-stehen-1024x538.jpg\" alt=\"Pre&#x165;ahovanie stehenn&#xFD;ch svalov\" class=\"wp-image-2409\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/protazeni-stehen-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/protazeni-stehen-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/protazeni-stehen-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/protazeni-stehen-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/protazeni-stehen-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/protazeni-stehen-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/protazeni-stehen.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n<p>Na <strong>pretiahnutie stehien<\/strong> m\u00f4\u017eete vysk\u00fa\u0161a\u0165 napr\u00edklad <strong>pretiahnutie prednej a zadnej \u010dasti stehien v stoji, mot\u00fdlika alebo natiahnutie stehenn\u00fdch svalov v stoji pri stene<\/strong>. Nezabudnite v\u017edy za\u010da\u0165 kr\u00e1tkou zahrievacou f\u00e1zou a spr\u00e1vne vykon\u00e1va\u0165 cviky. <\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/protazeni-stehennich-svalu-1024x538.jpg\" alt=\"Mot&#xFD;lik\" class=\"wp-image-2407\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/protazeni-stehennich-svalu-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/protazeni-stehennich-svalu-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/protazeni-stehennich-svalu-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/protazeni-stehennich-svalu-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/protazeni-stehennich-svalu-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/protazeni-stehennich-svalu-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/protazeni-stehennich-svalu.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_proti_celulitide\"><\/span>\u010co proti celulit\u00edde?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>\u010eal\u0161\u00edm jasn\u00fdm stra\u0161iakom v\u0161etk\u00fdch \u017eien je <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-sa-zbavit-celulitidy\/\" data-type=\"link\" data-id=\"https:\/\/www.bezdiety.blog\/jak-se-zbavit-celulitidy\">celulit\u00edda<\/a><\/strong> alebo takzvan\u00e1<strong> pomaran\u010dov\u00e1 ko\u017ea<\/strong>. Des\u00ed to aj v\u00e1s? Ide o <strong>podko\u017en\u00fd tuk, ktor\u00fd vytv\u00e1ra nerovnosti na poko\u017eke<\/strong>, hoci mnoh\u00ed \u013eudia sa mylne domnievaj\u00fa, \u017ee ide len o estetick\u00fd probl\u00e9m.<\/p>\n\n<p>Medzi <strong>hlavn\u00e9 pr\u00ed\u010diny celulit\u00eddy<\/strong> patr\u00ed <strong>genetika, hormon\u00e1lne zmeny<\/strong> alebo <strong>nespr\u00e1vna strava a nedostatok pohybu.<\/strong> Ak sa sna\u017e\u00edte zbavi\u0165 celulit\u00eddy, m\u00f4\u017eete vysk\u00fa\u0161a\u0165 nasleduj\u00face met\u00f3dy:<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Pravideln\u00fd pohyb:<\/strong> Cvi\u010denie m\u00f4\u017ee posilni\u0165 svaly a zlep\u0161i\u0165 prietok krvi, \u010do m\u00f4\u017ee zmierni\u0165 ne\u017eiaduci vzh\u013ead celulit\u00eddy. Zamerajte sa na cviky na probl\u00e9mov\u00e9 oblasti.<\/li>\n\n\n\n<li><strong>Zdrav\u00e9 stravovanie<\/strong>: Zmena stravovac\u00edch n\u00e1vykov je k\u013e\u00fa\u010dov\u00fdm krokom k redukcii celulit\u00eddy. Obmedzte pr\u00edjem tukov a cukrov a zv\u00fd\u0161te konzum\u00e1ciu ovocia, zeleniny a celozrnn\u00fdch v\u00fdrobkov.<\/li>\n\n\n\n<li><strong>Mas\u00e1\u017e:<\/strong> Profesion\u00e1lne mas\u00e1\u017ee m\u00f4\u017eu pom\u00f4c\u0165 odb\u00fara\u0165 nahromaden\u00fd tuk a zlep\u0161i\u0165 pru\u017enos\u0165 poko\u017eky.<\/li>\n\n\n\n<li><strong>Kr\u00e9my:<\/strong> Na trhu je ve\u013ea kr\u00e9mov ur\u010den\u00fdch na redukciu celulit\u00eddy. Vyberte si tak\u00fd, ktor\u00fd obsahuje akt\u00edvne zlo\u017eky, ako je kofe\u00edn alebo retinol.<\/li>\n\n\n\n<li><strong>Lie\u010dba v sal\u00f3ne<\/strong>: O\u0161etrenia ako liposukcia alebo r\u00e1diofrekvencia m\u00f4\u017eu by\u0165 \u00fa\u010dinn\u00e9 pri odstra\u0148ovan\u00ed celulit\u00eddy, ale s\u00fa drah\u0161ie a malo by sa k nim pristupova\u0165 opatrne.<\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dalsie_tipy_na_uspesne_chudnutie_stehien\"><\/span>\u010eal\u0161ie tipy na \u00faspe\u0161n\u00e9 chudnutie stehien:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Ako u\u017e bolo povedan\u00e9, <strong>schudn\u00fa\u0165 na stehn\u00e1ch<\/strong> sa v\u00e1m nepodar\u00ed len cvi\u010den\u00edm. Je to <strong>kombin\u00e1cia pravideln\u00e9ho cvi\u010denia, vyv\u00e1\u017eenej stravy a <a href=\"https:\/\/www.bezdiety.blog\/sk\/fitness-motivacia\/\" target=\"_blank\" rel=\"noreferrer noopener\">motiv\u00e1cie<\/a><\/strong>. \u010co v\u00e1m tie\u017e m\u00f4\u017ee pom\u00f4c\u0165 pri chudnut\u00ed stehien:<\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vyvazena_strava_a_vyziva\"><\/span>Vyv\u00e1\u017een\u00e1 strava a v\u00fd\u017eiva<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Prv\u00fdm krokom k \u00faspe\u0161n\u00e9mu <strong>chudnut\u00ed na stehn\u00e1ch<\/strong> je <strong>\u00faprava jed\u00e1lni\u010dka<\/strong>. Nezab\u00fadajte, \u017ee stehn\u00e1 sa nedaj\u00fa schudn\u00fa\u0165 len cvi\u010den\u00edm, ale mus\u00edte sa aj <strong>spr\u00e1vne stravova\u0165<\/strong>. Obmedzte pr\u00edjem nezdrav\u00fdch tukov a rafinovan\u00fdch cukrov a uprednostnite celozrnn\u00e9 v\u00fdrobky, zeleninu a bielkoviny. Dbajte aj na dostato\u010dn\u00fd pr\u00edjem vl\u00e1kniny.<\/p>\n\n<p><strong>TIP: Pre\u010d\u00edtajte si tie\u017e, ako<a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/\" target=\"_blank\" rel=\"noreferrer noopener\"> zostavi\u0165 jed\u00e1lni\u010dek na chudnutie<\/a>.<\/strong><\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaloricky_deficit\"><\/span>Kalorick\u00fd deficit <span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p><strong>Ak chcete schudn\u00fa\u0165 na stehn\u00e1ch<\/strong>, nie je potrebn\u00e9 dr\u017ea\u0165 sa drastick\u00fdch<strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/najlepsia-dieta-na-chudnutie\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/nejlepsi-dieta-na-hubnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\">di\u00e9t<\/a><\/strong>. Bez \u010doho sa v\u0161ak nezaob\u00eddete, je <strong>kalorick\u00fd deficit <\/strong>. Ten dosiahnete tak, \u017ee <strong>vyd\u00e1te viac energie, ako prijmete.<\/strong> <\/p>\n\n<p>V praxi to znamen\u00e1, \u017ee sa po\u010das d\u0148a sna\u017ete <strong>viac h\u00fdba\u0165<\/strong> a pokia\u013e ide o jedlo, sna\u017ete sa <strong>jes\u0165 men\u0161ie porcie.<\/strong> D\u00e1vajte si v\u0161ak pozor, aby v\u00e1\u0161 <strong>kalorick\u00fd deficit<\/strong> nebol pr\u00edli\u0161 vysok\u00fd &#8211; <strong>nemal by presiahnu\u0165 500 kcal za de\u0148.<\/strong><\/p>\n\n<p><strong>TIP: Vedeli ste, \u017ee spa\u013eova\u010de tukov m\u00f4\u017eu zr\u00fdchli\u0165 v\u00e1\u0161 metabolizmus a s n\u00edm aj spa\u013eovanie tukov? Pre\u010d\u00edtajte si n\u00e1\u0161 <a href=\"https:\/\/www.bezdiety.blog\/sk\/spalovace-tukov-a-chudnutie\/\">\u010dl\u00e1nok o spa\u013eova\u010doch tukov a chudnut\u00ed<\/a>.<\/strong><\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pravidelna_fyzicka_aktivita\"><\/span>Pravideln\u00e1 fyzick\u00e1 aktivita<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p><strong>Fyzick\u00e1 aktivita je nevyhnutnou s\u00fa\u010das\u0165ou ka\u017ed\u00e9ho \u00faspe\u0161n\u00e9ho chudnutia. <\/strong>Pravideln\u00e9 cvi\u010denie zvy\u0161uje spa\u013eovanie kal\u00f3ri\u00ed a pom\u00e1ha telu zni\u017eova\u0165 z\u00e1soby tuku. Za\u010dnite s miernej\u0161\u00edmi cvi\u010debn\u00fdmi rutinami a postupne zvy\u0161ujte intenzitu. <\/p>\n\n<p><strong>TIP: Vysk\u00fa\u0161ajte <a href=\"https:\/\/bezdiety.blog\/cviky-na-prsa\/\" target=\"_blank\" rel=\"noopener\">8 najlep\u0161\u00edch cvikov na prsia na doma<\/a>, ktor\u00e9 zvl\u00e1dne ka\u017ed\u00fd.<\/strong><\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dostatok_spanku_a_regeneracia\"><\/span>Dostatok sp\u00e1nku a regener\u00e1cia<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p><strong>Kvalitn\u00fd sp\u00e1nok je neoddelite\u013enou s\u00fa\u010das\u0165ou zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu a chudnutia.<\/strong> Nedostatok sp\u00e1nku m\u00f4\u017ee vies\u0165 k zv\u00fd\u0161eniu chuti do jedla a hormon\u00e1lnej nerovnov\u00e1he, \u010do m\u00f4\u017ee s\u0165a\u017ei\u0165 chudnutie. Sna\u017ete sa spa\u0165 aspo\u0148 7-8 hod\u00edn denne.<\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hydratacia\"><\/span>Hydrat\u00e1cia<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p><strong>Pitn\u00fd re\u017eim<\/strong> sa \u010dasto podce\u0148uje, ale je k\u013e\u00fa\u010dom k \u00faspe\u0161n\u00e9mu chudnutiu. Dostato\u010dn\u00e1 hydrat\u00e1cia pom\u00e1ha udr\u017eiava\u0165 spr\u00e1vnu funkciu metabolizmu a tie\u017e zni\u017euje chu\u0165 na nezdrav\u00e9 jedlo.<\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trpezlivost_a_vytrvalost\"><\/span>Trpezlivos\u0165 a vytrvalos\u0165<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Strata stehien nie je r\u00fdchly proces, mus\u00edte ma\u0165 trpezlivos\u0165. Neo\u010dak\u00e1vajte okam\u017eit\u00e9 v\u00fdsledky, ale pracujte na svojom cieli pravidelne a vytrvalo.<\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Casto_kladene_otazky\"><\/span>\u010casto kladen\u00e9 ot\u00e1zky:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1693829550072\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_casto_by_som_mal-a_cvicit_na_dosiahnutie_vysledkov\"><\/span>Ako \u010dasto by som mal\/-a cvi\u010di\u0165 na dosiahnutie v\u00fdsledkov?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Na dosiahnutie optim\u00e1lnych v\u00fdsledkov sa odpor\u00fa\u010da cvi\u010di\u0165 aspo\u0148 3-4x t\u00fd\u017edenne. To z\u00e1vis\u00ed od v\u00e1\u0161ho konkr\u00e9tneho cie\u013ea. Pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-casto-cvicit-pri-chudnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ako \u010dasto cvi\u010di\u0165 a posil\u0148ova\u0165 pri chudnut\u00ed<\/a><\/strong>, v ktorom n\u00e1jdete \u010fal\u0161ie u\u017eito\u010dn\u00e9 tipy.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1693829592199\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Mozem_schudnut_len_cvicenim_alebo_je_dolezita_aj_strava\"><\/span>M\u00f4\u017eem schudn\u00fa\u0165 len cvi\u010den\u00edm alebo je d\u00f4le\u017eit\u00e1 aj strava?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Chudnutie je zlo\u017eit\u00fd proces, ktor\u00fd si okrem cvi\u010denia vy\u017eaduje aj \u00fapravu stravy. Ak neviete, <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/\" target=\"_blank\" rel=\"noreferrer noopener\">ako si zostavi\u0165 jed\u00e1lni\u010dek na chudnutie<\/a><\/strong>, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok, kde v\u00e1m porad\u00edme.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1693829622277\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Je_lepsie_cvicit_rano_alebo_vecer_aby_sa_redukoval_tuk_na_stehnach\"><\/span>Je lep\u0161ie cvi\u010di\u0165 r\u00e1no alebo ve\u010der, aby sa redukoval tuk na stehn\u00e1ch?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Neexistuje ide\u00e1lny \u010das na cvi\u010denie. M\u00f4\u017eete si vybra\u0165 \u010das, ktor\u00fd v\u00e1m najviac vyhovuje.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1693829657198\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Mozem_tieto_cviky_vykonavat_doma_bez_posilnovne\"><\/span>M\u00f4\u017eem tieto cviky vykon\u00e1va\u0165 doma bez posil\u0148ovne?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u00c1no, v\u00e4\u010d\u0161inu t\u00fdchto cvikov m\u00f4\u017eete vykon\u00e1va\u0165 doma.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1693829770581\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Za_ako_dlho_sa_dostavia_vysledky\"><\/span>Za ako dlho sa dostavia v\u00fdsledky?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>V\u00fdsledky sa m\u00f4\u017eu u ka\u017ed\u00e9ho jednotlivca l\u00ed\u0161i\u0165, ale pravideln\u00fd tr\u00e9ning a spr\u00e1vna strava by mali prinies\u0165 vidite\u013en\u00e9 v\u00fdsledky do nieko\u013ek\u00fdch t\u00fd\u017ed\u0148ov.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><a href=\"https:\/\/app.freelo.io\/front\/task\/edit\/?f=worker&amp;tid=9870471\" target=\"_blank\" rel=\"noopener\"><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u2705Ako schudn\u00fa\u0165 na stehn\u00e1ch \u2705Ako r\u00fdchlo schudn\u00fa\u0165 na stehn\u00e1ch \u2705Efekt\u00edvne cviky na stehn\u00e1 \u2705\u010co proti celulit\u00edde<\/p>\n","protected":false},"author":4,"featured_media":2413,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[36,44],"tags":[],"class_list":{"0":"post-2473","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ako-schudnut","8":"category-cvicenie"},"featured_image_src":"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/jak-zhubnout-stehna.jpg","author_info":{"display_name":"Monika Havrdov\u00e1","author_link":"https:\/\/www.bezdiety.blog\/sk\/autor\/monika\/"},"_links":{"self":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/2473","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/comments?post=2473"}],"version-history":[{"count":12,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/2473\/revisions"}],"predecessor-version":[{"id":2924,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/2473\/revisions\/2924"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media\/2413"}],"wp:attachment":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media?parent=2473"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/categories?post=2473"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/tags?post=2473"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}