{"id":2697,"date":"2024-10-13T18:55:43","date_gmt":"2024-10-13T16:55:43","guid":{"rendered":"https:\/\/www.bezdiety.blog\/?p=2697"},"modified":"2024-10-13T19:07:33","modified_gmt":"2024-10-13T17:07:33","slug":"cviky-na-prsne-svaly","status":"publish","type":"post","link":"https:\/\/www.bezdiety.blog\/sk\/cviky-na-prsne-svaly\/","title":{"rendered":"Cviky na prsia: 8 najlep\u0161\u00edch cvikov na prsn\u00e9 svaly na doma"},"content":{"rendered":"\n<p>Chcete <strong>zv\u00fdrazni\u0165 svoj hrudn\u00edk<\/strong>, <strong>pod\u010diarknu\u0165 svoju kr\u00e1su<\/strong> a <strong>spevni\u0165 prsn\u00e9 svaly<\/strong>? <strong><a href=\"https:\/\/bezdiety.blog\/sk\/cviky-na-prsia-a-hrudnik\/\" data-type=\"link\" data-id=\"https:\/\/bezdiety.blog\/cviky-na-prsa-a-hrudnik\/\" target=\"_blank\" rel=\"noopener\">Cvi\u010denie na prsia<\/a><\/strong> m\u00f4\u017ee prinies\u0165 mnoho v\u00fdhod. Va\u0161a <strong>postava<\/strong> bude nielen pekne vyzera\u0165, ale <strong>prsn\u00e9 svaly<\/strong> zohr\u00e1vaj\u00fa k\u013e\u00fa\u010dov\u00fa \u00falohu pri ka\u017edom va\u0161om <strong>pohybe<\/strong>. \u017de nem\u00e1te \u010das chodi\u0165 do posil\u0148ovne? Nevad\u00ed, <strong>cviky na prsia m\u00f4\u017eete robi\u0165 aj <a href=\"https:\/\/bezdiety.blog\/sk\/cvicenie-doma\/\" data-type=\"link\" data-id=\"https:\/\/bezdiety.blog\/cviceni-doma\/\" target=\"_blank\" rel=\"noopener\">doma<\/a><\/strong>. Predstav\u00edme v\u00e1m 8 najlep\u0161\u00edch.<\/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\/cviky-na-prsne-svaly\/#Vyznam_prsnych_svalov\" >V\u00fdznam prsn\u00fdch svalov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-prsne-svaly\/#Priprava_na_cvicenie\" >Pr\u00edprava na cvi\u010denie<\/a><\/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\/cviky-na-prsne-svaly\/#Cviky_na_prsia_8_najlepsich_cvikov_na_doma\" >Cviky na prsia: 8 najlep\u0161\u00edch cvikov na doma<\/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\/cviky-na-prsne-svaly\/#1_Kluky\" >1) K\u013euky<\/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\/cviky-na-prsne-svaly\/#2_Diamantove_kluky\" >2) Diamantov\u00e9 k\u013euky<\/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\/cviky-na-prsne-svaly\/#3_Kluky_o_stenu\" >3) K\u013euky o stenu<\/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\/cviky-na-prsne-svaly\/#4_Drepy_kluky_na_hrazde_dips\" >4) Drepy \/ k\u013euky na hrazde (dips)<\/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\/cviky-na-prsne-svaly\/#5_Rozpazovanie_s_cinkami\" >5) Rozpa\u017eovanie s \u010dinkami<\/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\/cviky-na-prsne-svaly\/#6_Plank_doska\" >6) Plank (doska)<\/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\/cviky-na-prsne-svaly\/#7_Plank_s_otocenim\" >7) Plank s oto\u010den\u00edm<\/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\/cviky-na-prsne-svaly\/#8_Mountain_climber_horolezec\" >8) Mountain climber (horolezec)<\/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\/cviky-na-prsne-svaly\/#Domaci_trening_priklad\" >Dom\u00e1ci tr\u00e9ning: pr\u00edklad<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-prsne-svaly\/#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-14\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-prsne-svaly\/#Ako_casto_by_som_mal-a_cvicit_prsne_svaly\" >Ako \u010dasto by som mal\/-a cvi\u010di\u0165 prsn\u00e9 svaly?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-prsne-svaly\/#Potrebujem_na_tieto_cvicenia_nejake_specialne_vybavenie\" >Potrebujem na tieto cvi\u010denia nejak\u00e9 \u0161peci\u00e1lne vybavenie?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-prsne-svaly\/#Ako_dlho_by_mal_trvat_trening_prsnych_svalov\" >Ako dlho by mal trva\u0165 tr\u00e9ning prsn\u00fdch svalov?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-prsne-svaly\/#Mozem_ocakavat_rychle_vysledky\" >M\u00f4\u017eem o\u010dak\u00e1va\u0165 r\u00fdchle v\u00fdsledky?<\/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\/cviky-na-prsne-svaly\/#Ako_uvolnit_prsne_svaly\" >Ako uvo\u013eni\u0165 prsn\u00e9 svaly?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vyznam_prsnych_svalov\"><\/span>V\u00fdznam prsn\u00fdch svalov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Siln\u00e9 a pevn\u00e9 prsn\u00e9 svaly v\u00e1m pom\u00f4\u017eu k lep\u0161\u00edm fyzick\u00fdm v\u00fdkonom, \u010di u\u017e ste mu\u017e alebo \u017eena. A neklamme sa, najm\u00e4 budete vyzera\u0165 dobre. <\/p>\n\n<p><strong>Prsn\u00e9 svaly<\/strong>, zn\u00e1me aj ako <strong>hrudn\u00e9 svaly<\/strong>, zohr\u00e1vaj\u00fa <strong>k\u013e\u00fa\u010dov\u00fa \u00falohu pri pohybe <a href=\"https:\/\/bezdiety.blog\/sk\/cviky-na-spevnenie-ruk-a-pazi\/\" data-type=\"link\" data-id=\"https:\/\/bezdiety.blog\/cviky-na-zpevneni-rukou-a-pazi\/\" target=\"_blank\" rel=\"noopener\">pa\u017e\u00ed<\/a> a hornej \u010dasti trupu<\/strong>. A pr\u00e1ve <strong>siln\u00e9 prsn\u00e9 svaly<\/strong> m\u00f4\u017eu pom\u00f4c\u0165 <strong>zlep\u0161i\u0165<\/strong> <strong>dr\u017eanie tela<\/strong> a celkov\u00fa silu hornej \u010dasti tela. <\/p>\n\n<p><strong>TIP: Cviky na kr\u010dn\u00fa chrbticu <a href=\"https:\/\/bezdiety.blog\/sk\/cviky-na-krcnu-chrbticu\/\" data-type=\"link\" data-id=\"https:\/\/bezdiety.blog\/cviky-na-krcni-pater\/\" target=\"_blank\" rel=\"noopener\">n\u00e1jdete TU<\/a>.<\/strong><\/p>\n\n<p>Celkovo s\u00fa <strong>prsn\u00e9 svaly <\/strong>d\u00f4le\u017eitou s\u00fa\u010das\u0165ou tela, ktor\u00e1 ovplyv\u0148uje <strong>pohyb, stabilitu<\/strong> a celkov\u00fa funkciu hrudn\u00edka. Preto je d\u00f4le\u017eit\u00e9 stara\u0165 sa o tieto svaly a udr\u017eiava\u0165 ich v dobrom stave.<\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Priprava_na_cvicenie\"><\/span>Pr\u00edprava na cvi\u010denie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Pred za\u010dat\u00edm ak\u00e9hoko\u013evek<strong> cvi\u010denia<\/strong> sa nezabudnite dostato\u010dne zahria\u0165 <strong>a pona\u0165ahova\u0165<\/strong>. Dodr\u017eiavajte nasleduj\u00face kroky:<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Zahrejte sa:<\/strong> Za\u010dnite \u013eahkou rozcvi\u010dkou, napr. kr\u00e1tkym <strong><a href=\"https:\/\/bezdiety.blog\/sk\/domace-kardio-cvicenie\/\" data-type=\"link\" data-id=\"https:\/\/bezdiety.blog\/domaci-kardio-cviceni\/\" target=\"_blank\" rel=\"noopener\">kardio cvi\u010den\u00edm<\/a><\/strong> alebo <strong><a href=\"https:\/\/bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/\" data-type=\"link\" data-id=\"https:\/\/bezdiety.blog\/behani-a-hubnuti\/\" target=\"_blank\" rel=\"noopener\">behom<\/a><\/strong>, aby ste svaly pripravili na tr\u00e9ning.<\/li>\n\n\n\n<li><strong>Dodr\u017eiavajte spr\u00e1vnu techniku:<\/strong> Dbajte na spr\u00e1vne vykon\u00e1vanie <strong>cvikov<\/strong>, aby ste predi\u0161li zraneniam.<\/li>\n\n\n\n<li><strong>Medzi tr\u00e9ningami si odd\u00fdchnite:<\/strong> Dajte svalom dostatok \u010dasu na regener\u00e1ciu medzi jednotliv\u00fdmi cvi\u010deniami.<\/li>\n\n\n\n<li><strong>Dodr\u017eiavajte pitn\u00fd re\u017eim:<\/strong> Udr\u017eujte sa hydratovan\u00ed po\u010das cel\u00e9ho <strong>tr\u00e9ningu<\/strong>.<\/li>\n\n\n\n<li><strong>D\u00fdchajte spr\u00e1vne:<\/strong> Pri cvi\u010den\u00ed nezab\u00fadajte na <strong>spr\u00e1vnu techniku d\u00fdchania<\/strong>. D\u00e1vajte pozor, aby ste nezadr\u017eiavali dych.<\/li>\n<\/ul>\n\n<p><strong>TIP: Ak m\u00e1te probl\u00e9my s technikou cvi\u010denia, je vhodn\u00e9 poradi\u0165 sa s profesion\u00e1lnym tr\u00e9nerom. Vysk\u00fa\u0161ajte jedine\u010dn\u00fd program na cvi\u010denie s <a href=\"https:\/\/www.trenerzien.com\/domov?kref=Rm3asith9BYf\" data-type=\"link\" data-id=\"https:\/\/www.trenerzien.com\/domov?kref=Rm3asith9BYf\" target=\"_blank\" rel=\"noopener\">Tr\u00e9nerom \u017eien<\/a>.<\/strong><\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2023\/10\/cviceni-doma-1024x538.jpg\" alt=\"Cvi&#x10D;enie doma\" class=\"wp-image-2587\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/cviceni-doma-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/cviceni-doma-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/cviceni-doma-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/cviceni-doma-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/cviceni-doma-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/cviceni-doma-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/cviceni-doma.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=\"Cviky_na_prsia_8_najlepsich_cvikov_na_doma\"><\/span>Cviky na prsia: 8 najlep\u0161\u00edch cvikov na doma<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Ak by ste chceli robi\u0165 <a href=\"https:\/\/bezdiety.blog\/sk\/cviky-na-prsia-a-hrudnik\/\" data-type=\"link\" data-id=\"https:\/\/bezdiety.blog\/cviky-na-prsa-a-hrudnik\/\" target=\"_blank\" rel=\"noopener\"><strong>cviky na prsia<\/strong> <strong>v posil\u0148ovni<\/strong><\/a>, pravdepodobne zamierite na <strong>benchpress<\/strong>. <strong>H\u013ead\u00e1te v\u0161ak alternat\u00edvu na doma?<\/strong> Nebojte sa, s nami <strong>m\u00f4\u017eete cvi\u010di\u0165 prsia v pohodl\u00ed domova. <\/strong>Po\u010fte si s nami vysk\u00fa\u0161a\u0165 nasleduj\u00face cviky na prsia:<\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Kluky\"><\/span>1) K\u013euky<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Osved\u010denou <strong>klasikou na posilnenie prsn\u00fdch svalov s\u00fa zaru\u010dene k\u013euky<\/strong>. V\u0161etci vieme, ako robi\u0165 k\u013euky, ale uistite sa, \u017ee <strong>ich rob\u00edte spr\u00e1vne<\/strong>, aby ste si neubl\u00ed\u017eili. Ruky majte od seba vzdialen\u00e9 asi pol metra a telo dr\u017ete st\u00e1le spevnen\u00e9. <\/p>\n\n<p>M\u00f4\u017eete experimentova\u0165 s po\u010dtom opakovan\u00ed, ale na za\u010diatok <strong>odpor\u00fa\u010dame 3 s\u00e9rie po 15 opakovaniach.<\/strong><\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2023\/10\/kliky-1024x538.jpg\" alt=\"K&#x13E;uky\" class=\"wp-image-2571\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/kliky-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/kliky-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/kliky-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/kliky-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/kliky-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/kliky-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/kliky.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_Diamantove_kluky\"><\/span>2) Diamantov\u00e9 k\u013euky<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Ak ste si u\u017e v k\u013eukoch ist\u00ed, vysk\u00fa\u0161ajte \u0165a\u017e\u0161iu verziu k\u013eukov, <strong>diamantov\u00e9 k\u013euky<\/strong>. Zaujmite v\u00fdchodiskov\u00fa polohu ako pri klasick\u00fdch k\u013eukoch v polohe na chrbte. Ruky by mali by\u0165 pod ramenami a kolen\u00e1 pod bokmi. <\/p>\n\n<p>Z\u00e1kladn\u00fdm krokom je spojenie r\u00fak a ich <strong>spojenie do pomyseln\u00e9ho diamantu<\/strong>. Z\u00e1p\u00e4stia by mali by\u0165 priamo pod ramenami. V tejto polohe urobte k\u013euk. <\/p>\n\n<p>Za\u010diato\u010dn\u00edkom <strong>odpor\u00fa\u010dame za\u010da\u0165 s 3 s\u00e9riami po 10-12 opakovaniach a postupne zvy\u0161ova\u0165 n\u00e1ro\u010dnos\u0165.<\/strong><\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2023\/10\/kliky-diamant-1024x538.jpg\" alt=\"Diamantov&#xE9; k&#x13E;uky\" class=\"wp-image-2573\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/kliky-diamant-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/kliky-diamant-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/kliky-diamant-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/kliky-diamant-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/kliky-diamant-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/kliky-diamant-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/kliky-diamant.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=\"3_Kluky_o_stenu\"><\/span>3) K\u013euky o stenu<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Jednoduch\u0161ou alternat\u00edvou k\u013eukov s\u00fa <strong>k\u013euky o stenu<\/strong>. Postavte sa oproti stene, oprite sa rukami o stenu a urobte klasick\u00fd k\u013euk. Nieko\u013eko sek\u00fand vydr\u017ete v k\u013euku pri stene a potom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy. <\/p>\n\n<p>Opakujte tento pohyb po\u017eadovan\u00fd po\u010det opakovan\u00ed. M\u00f4\u017eete za\u010da\u0165 s <strong>3 s\u00e9riami po 8-10 opakovaniach a postupne zvy\u0161ova\u0165 n\u00e1ro\u010dnos\u0165.<\/strong><\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2023\/10\/kliky-o-stenu-1024x538.jpg\" alt=\"K&#x13E;uky o stenu\" class=\"wp-image-2575\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/kliky-o-stenu-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/kliky-o-stenu-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/kliky-o-stenu-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/kliky-o-stenu-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/kliky-o-stenu-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/kliky-o-stenu-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/kliky-o-stenu.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n<p><strong>TIP: 15 najlep\u0161\u00edch a <a href=\"https:\/\/bezdiety.blog\/sk\/cviky-na-prsia-a-hrudnik\/\" data-type=\"link\" data-id=\"https:\/\/bezdiety.blog\/cviky-na-prsa-a-hrudnik\/\" target=\"_blank\" rel=\"noopener\">naj\u00fa\u010dinnej\u0161\u00edch cvikov na prsia<\/a> <a href=\"https:\/\/bezdiety.blog\/sk\/cviky-na-prsia-a-hrudnik\/\" target=\"_blank\" rel=\"noopener\">a hrudn\u00edk<\/a><\/strong><\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Drepy_kluky_na_hrazde_dips\"><\/span>4) Drepy \/ k\u013euky na hrazde (dips)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p><strong>Cviky na prsia<\/strong> zaru\u010dene osvie\u017eia takzvan\u00e9 <strong>dipy alebo k\u013euky na bradl\u00e1ch.<\/strong> Nem\u00e1te doma \u017eiadne bradl\u00e1? Nemajte obavy, <strong>dipy sa daj\u00fa cvi\u010di\u0165 aj bez bradiel<\/strong>. <\/p>\n\n<p>Doma m\u00f4\u017eete <strong>namiesto bradiel pou\u017ei\u0165 napr\u00edklad dve stoli\u010dky, kuchynsk\u00fa linku alebo ak\u00e9ko\u013evek dva povrchy rovnakej v\u00fd\u0161ky<\/strong>.<\/p>\n\n<p>Pri vykon\u00e1van\u00ed tohto cviku sa dr\u017ete oboma rukami oboch povrchov a sp\u00fa\u0161\u0165ajte sa do spodnej polohy. Sna\u017ete sa dr\u017ea\u0165 lakte bl\u00edzko tela. Potom sa pomocou prsn\u00fdch svalov a pa\u017e\u00ed op\u00e4\u0165 vytla\u010dte nahor. <strong>Cvi\u010dte 3 s\u00e9rie po 8-10 opakovaniach.<\/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=\"How to Train Dips (IN HOME) - Back on YouTube!\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/ii1Y-O8co1k?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=\"5_Rozpazovanie_s_cinkami\"><\/span>5) Rozpa\u017eovanie s \u010dinkami<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>\u010eal\u0161\u00edm <strong>\u00fa\u010dinn\u00fdm cvikom na prsia je rozpa\u017eovanie s \u010dinkami <\/strong>. Ak nem\u00e1te doma \u010dinky, posta\u010dia v\u00e1m pln\u00e9 f\u013ea\u0161e vody. Pri tomto cviku si \u013eahnite na chrb\u00e1t a do r\u00fak si vezmite \u010dinky. <\/p>\n\n<p>Synchr\u00f3nnym pohybom zdvihnite obe ruky nad hrudn\u00edk. <strong>Zosta\u0148te na vrchole 2-3 sekundy<\/strong> a potom spustite ruky sp\u00e4\u0165 na zem. Pohyb <strong>opakujte aspo\u0148 10-kr\u00e1t po 3 s\u00e9ri\u00e1ch.<\/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=\"Rozpa\u017eov\u00e1n\u00ed s jednoru\u010dn\u00edmi \u010dinkami na zemi\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/0Cw6UKIuB6Q?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=\"6_Plank_doska\"><\/span>6) Plank (doska)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Cvik naz\u00fdvan\u00fd <strong>plank alebo doska<\/strong> ur\u010dite pozn\u00e1te. Je to skvel\u00fd cvik na <strong>posilnenie cel\u00e9ho tela vr\u00e1tane prsn\u00fdch svalov<\/strong>. <\/p>\n\n<p>\u013dahnite si na zem alebo na podlo\u017eku a oprite si predlaktia a prsty na noh\u00e1ch o podlahu. V tejto polohe udr\u017eujte telo <strong>aspo\u0148 30 sek\u00fand<\/strong>. Potom m\u00f4\u017eete zv\u00fd\u0161i\u0165 \u010dasov\u00fa n\u00e1ro\u010dnos\u0165.<\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2023\/10\/plank-1024x538.jpg\" alt=\"Plank\" class=\"wp-image-2577\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/plank-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/plank-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/plank-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/plank-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/plank-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/plank-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/plank.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\/sk\/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=\"7_Plank_s_otocenim\"><\/span>7) Plank s oto\u010den\u00edm<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Nud\u00ed v\u00e1s <strong>klasick\u00fd plank<\/strong>? Potom vysk\u00fa\u0161ajte <strong>plank s oto\u010den\u00edm<\/strong>. Tento <strong>cvik zaru\u010dene precvi\u010d\u00ed va\u0161e prsn\u00e9 svaly<\/strong>. Za\u010dnite v klasickej poz\u00edcii planku a potom sa prevalte na jednu stranu, pri\u010dom sa podopierajte len jednou rukou. <\/p>\n\n<p>Napnite telo a zotrvajte v tejto polohe <strong>aspo\u0148 30 sek\u00fand<\/strong>, potom cvik zopakujte na druh\u00fa stranu.<\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2023\/10\/plank-s-otocenim-1024x538.jpg\" alt=\"Plank s oto&#x10D;en&#xED;m\" class=\"wp-image-2579\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/plank-s-otocenim-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/plank-s-otocenim-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/plank-s-otocenim-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/plank-s-otocenim-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/plank-s-otocenim-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/plank-s-otocenim-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/plank-s-otocenim.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=\"8_Mountain_climber_horolezec\"><\/span>8) Mountain climber (horolezec)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Posledn\u00fdm <strong>cvikom zameran\u00fdm na prsn\u00e9 svaly<\/strong> je tzv. <strong>mountain climber, \u010di\u017ee horolezec<\/strong>. Postavte sa do v\u00fdchodiskovej polohy na v\u0161etky \u0161tyri, ruky majte priamo pod ramenami. Postavte sa na \u0161pi\u010dky a zdvihnite zadok tak, aby va\u0161e telo tvorilo rovn\u00fa l\u00edniu od hlavy po p\u00e4ty.<\/p>\n\n<p>Za\u010dnite <strong>striedavo pri\u0165ahova\u0165 kolen\u00e1 k hrudn\u00edku<\/strong>, pri\u010dom jednu nohu dv\u00edhajte hore a druh\u00fa s\u00fa\u010dasne tla\u010d\u00edte nadol. <\/p>\n\n<p>Pokra\u010dujte v r\u00fdchlom striedan\u00ed n\u00f4h a pri\u0165ahujte kolen\u00e1 \u010do najbli\u017e\u0161ie k hrudn\u00edku. Tento cvik za\u010dnite vykon\u00e1va\u0165 <strong>po 30 sekund\u00e1ch<\/strong>, ale postupne zvy\u0161ujte z\u00e1\u0165a\u017e.<\/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=\"How to Do a Mountain Climber | Boot Camp Workout\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/nmwgirgXLYM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n<p><strong>TIP: \u010co jes\u0165 po cvi\u010den\u00ed si <a href=\"https:\/\/bezdiety.blog\/sk\/co-jest-po-cviceni\/\" data-type=\"link\" data-id=\"https:\/\/bezdiety.blog\/co-jist-po-cviceni\/\" target=\"_blank\" rel=\"noopener\">pre\u010d\u00edtajte TU.<\/a><\/strong><\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Domaci_trening_priklad\"><\/span>Dom\u00e1ci tr\u00e9ning: pr\u00edklad <span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Ak by ste potrebovali so svojim tr\u00e9ningom <strong>profesion\u00e1lne vedenie<\/strong>, nev\u00e1hajte sa obr\u00e1ti\u0165 na <strong><a href=\"https:\/\/www.trenerzien.com\/recenzie?uuid=2a7ea439-09cf-4800-a7bb-c94a2c7b08e2&amp;kref=Rm3asith9BYf\" data-type=\"link\" data-id=\"https:\/\/www.trenerzien.com\/recenzie?uuid=2a7ea439-09cf-4800-a7bb-c94a2c7b08e2&amp;kref=Rm3asith9BYf\" target=\"_blank\" rel=\"noopener\">Tr\u00e9nera \u017eien<\/a><\/strong>, ktor\u00fd prostredn\u00edctvom svojho online programu viedol stovky \u017eien k dosiahnutiu ich vysn\u00edvanej postavy. A ak <strong>sa sna\u017e\u00edte schudn\u00fa\u0165, ale nedar\u00ed sa v\u00e1m to, vyu\u017eite n\u00e1\u0161<\/strong> <strong><a href=\"https:\/\/www.trenerzien.com\/kviz?el=bezdiety&amp;htrafficsource=banner\" data-type=\"link\" data-id=\"https:\/\/www.trenerzien.com\/kviz?kref=Rm3asith9BYf\" target=\"_blank\" rel=\"noopener\">kv\u00edz<\/a><\/strong>, ktor\u00fd v\u00e1m pom\u00f4\u017ee <strong>odhali\u0165 3 hlavn\u00e9 d\u00f4vody, pre\u010do sa v\u00e1m nedar\u00ed schudn\u00fa\u0165.<\/strong><\/p>\n\n<p>Medzit\u00fdm m\u00f4\u017eete vysk\u00fa\u0161a\u0165 tento <strong>dom\u00e1ci tr\u00e9ning na prsn\u00e9 svaly<\/strong>:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>10 klasick\u00fdch k\u013eukov,<\/li>\n\n\n\n<li>10 k\u013eukov o stenu,<\/li>\n\n\n\n<li>30 sek\u00fand plank,<\/li>\n\n\n\n<li>10 klasick\u00fdch k\u013eukov,<\/li>\n\n\n\n<li>3 diamantov\u00e9 k\u013euky,<\/li>\n\n\n\n<li>30 sek\u00fand mountain climbers.<\/li>\n<\/ul>\n\n<p><strong>Tr\u00e9ning<\/strong> opakujte <strong>trikr\u00e1t za sebou<\/strong>, ale nezabudnite sa pred cvi\u010den\u00edm <strong>rozcvi\u010di\u0165<\/strong> a po cvi\u010den\u00ed sa op\u00e4\u0165 <strong>pretiahnu\u0165 <\/strong>. <\/p>\n\n<p><strong>TIP: <a href=\"https:\/\/bezdiety.blog\/sk\/joga-pre-zaciatocnikov\/\" data-type=\"link\" data-id=\"https:\/\/bezdiety.blog\/joga-pro-zacatecniky\/\" target=\"_blank\" rel=\"noopener\">Joga pre za\u010diato\u010dn\u00edkov<\/a>: 12 najlep\u0161\u00edch jogov\u00fdch cvi\u010den\u00ed na chudnutie<\/strong><\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2023\/10\/cviky-na-prsa-doma-1-1024x538.jpg\" alt=\"Cviky na prsn&#xE9; svaly doma\" class=\"wp-image-2585\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/cviky-na-prsa-doma-1-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/cviky-na-prsa-doma-1-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/cviky-na-prsa-doma-1-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/cviky-na-prsa-doma-1-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/cviky-na-prsa-doma-1-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/cviky-na-prsa-doma-1-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/cviky-na-prsa-doma-1.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=\"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-1696595444173\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_casto_by_som_mal-a_cvicit_prsne_svaly\"><\/span><strong>Ako \u010dasto by som mal\/-a cvi\u010di\u0165 prsn\u00e9 svaly?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Odpor\u00fa\u010dame precvi\u010dova\u0165 prsn\u00e9 svaly 2-3-kr\u00e1t t\u00fd\u017edenne s dostato\u010dn\u00fdmi prest\u00e1vkami medzi tr\u00e9ningami.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1696595445571\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Potrebujem_na_tieto_cvicenia_nejake_specialne_vybavenie\"><\/span><strong>Potrebujem na tieto cvi\u010denia nejak\u00e9 \u0161peci\u00e1lne vybavenie?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>V\u00e4\u010d\u0161inu t\u00fdchto cvi\u010den\u00ed mo\u017eno vykon\u00e1va\u0165 s minim\u00e1lnym vybaven\u00edm.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1696595540620\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_dlho_by_mal_trvat_trening_prsnych_svalov\"><\/span><strong>Ako dlho by mal trva\u0165 tr\u00e9ning prsn\u00fdch svalov?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Tr\u00e9ning by mal trva\u0165 pribli\u017ene 30-45 min\u00fat, vr\u00e1tane rozcvi\u010dky a stre\u010dingu.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1696595765515\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Mozem_ocakavat_rychle_vysledky\"><\/span><strong>M\u00f4\u017eem o\u010dak\u00e1va\u0165 r\u00fdchle v\u00fdsledky?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>R\u00fdchlos\u0165 vidite\u013en\u00fdch v\u00fdsledkov sa u ka\u017ed\u00e9ho jednotlivca l\u00ed\u0161i, ale pravideln\u00fdm tr\u00e9ningom a spr\u00e1vnou stravou m\u00f4\u017eete svoj cie\u013e dosiahnu\u0165 \u010doskoro.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1696927562903\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_uvolnit_prsne_svaly\"><\/span>Ako uvo\u013eni\u0165 prsn\u00e9 svaly?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Okrem stre\u010dingu m\u00f4\u017eete vysk\u00fa\u0161a\u0165 aj mas\u00e1\u017e, tepl\u00e9 obklady alebo \u013eahk\u00e9 cvi\u010denia na uvo\u013enenie hrudn\u00fdch svalov. Pravideln\u00e1 mas\u00e1\u017e alebo pou\u017e\u00edvanie penov\u00e9ho valca m\u00f4\u017ee pom\u00f4c\u0165 zmierni\u0165 nap\u00e4tie a zlep\u0161i\u0165 prietok krvi v danej oblasti.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u2705Cviky na prsia \u2705Cviky na prsia doma \u27058 najlep\u0161\u00edch cvikov na prsia, ktor\u00e9 sa daj\u00fa cvi\u010di\u0165 aj doma \u2705Prsn\u00e9 svaly a ich cvi\u010denie \u2705Tr\u00e9ningov\u00fd pl\u00e1n na prsn\u00e9 svaly<\/p>\n","protected":false},"author":4,"featured_media":2582,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[44],"tags":[],"class_list":{"0":"post-2697","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cvicenie"},"featured_image_src":"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/10\/cviky-na-prsa-doma.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\/2697","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=2697"}],"version-history":[{"count":12,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/2697\/revisions"}],"predecessor-version":[{"id":2993,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/2697\/revisions\/2993"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media\/2582"}],"wp:attachment":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media?parent=2697"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/categories?post=2697"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/tags?post=2697"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}