{"id":5378,"date":"2026-04-05T06:00:28","date_gmt":"2026-04-05T04:00:28","guid":{"rendered":"https:\/\/www.bezdiety.blog\/celulitida-na-stehnach\/"},"modified":"2026-04-05T06:00:28","modified_gmt":"2026-04-05T04:00:28","slug":"celulitida-na-stehnach","status":"publish","type":"post","link":"https:\/\/www.bezdiety.blog\/sk\/celulitida-na-stehnach\/","title":{"rendered":"Celulit\u00edda na stehn\u00e1ch: \u010co naozaj pom\u00e1ha"},"content":{"rendered":"<p>Pozn\u00e1\u0161 ten moment? Sed\u00ed\u0161 ve\u010der na gau\u010di, na kolen\u00e1ch notebook, na sebe kra\u0165asy a len tak mimovo\u013ene si prejde\u0161 rukou po stehne. A je to tam. Ten zn\u00e1my pocit hrbol\u010dekov a jamiek. V blbom svetle lampi\u010dky to vyzer\u00e1 e\u0161te desa\u0165kr\u00e1t hor\u0161ie. Povzdychne\u0161 si a za\u010dne\u0161 googli\u0165 \u201e\u010do na celulit\u00eddu\u201c. Znova&#8230; Pr\u00e1ve <strong>celulit\u00edda na stehn\u00e1ch<\/strong> je oblas\u0165, kde to \u017eeny tr\u00e1pi najviac.<\/p>\n<p>Ak ti to znie povedome, tak vitaj v klube. Dnes sa ale nebudeme \u013eutova\u0165 ani si s\u013eubova\u0165 z\u00e1zraky. Namiesto toho sa pozrieme na z\u00fabok tomu, pre\u010do sa t\u00e1 prekliata <strong>celulit\u00edda na stehn\u00e1ch<\/strong> objavuje tak rada a hlavne, \u010do s \u0148ou m\u00f4\u017eeme naozaj urobi\u0165. \u017diadne rozpr\u00e1vky o kr\u00e9moch za stovky eur ani \u201ezaru\u010den\u00e9\u201c detoxika\u010dn\u00e9 k\u00fary. Len prax, moja vlastn\u00e1 sk\u00fasenos\u0165 a kroky, ktor\u00e9 maj\u00fa re\u00e1lny dopad. Preto\u017ee ke\u010f pochop\u00ed\u0161 *pre\u010do*, bude ti jasn\u00e9 aj *ako*.<\/p>\n<p>Tento \u010dl\u00e1nok je zameran\u00fd \u010disto a len na stehn\u00e1. Ak h\u013ead\u00e1\u0161 komplexn\u00fd preh\u013ead o pomaran\u010dovej ko\u017ei na celom tele, mrkni na m\u00f4j ve\u013ek\u00fd \u010dl\u00e1nok <a href=\"https:\/\/www.bezdiety.blog\/sk\/jak-se-zbavit-celulitidy\/\">ako sa zbavi\u0165 celulit\u00eddy<\/a>, kde rozober\u00e1m v\u0161etko od A po Z. Tu ideme do h\u013abky a rie\u0161ime len t\u00fa partiu, ktor\u00e1 n\u00e1s \u017eeny tr\u00e1pi asi najviac&#8230; Pr\u00e1ve <strong>celulit\u00edda na stehn\u00e1ch<\/strong> je oblas\u0165, kde to \u017eeny tr\u00e1pi najviac.<\/p>\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<p><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>\n<ul class='ez-toc-list ez-toc-list-level-1 ' >\n<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\/celulitida-na-stehnech\/#Strucne_a_jasne_Co_na_celulitidu_na_stehnech_funguje\" >Stru\u010dne a jasne: \u010co na celulit\u00eddu na stehn\u00e1ch funguje?<\/a><\/li>\n<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\/celulitida-na-stehnech\/#Proc_se_celulitida_objevuje_prave_na_stehnech\" >Pre\u010do sa celulit\u00edda objavuje pr\u00e1ve na stehn\u00e1ch<\/a><\/li>\n<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\/celulitida-na-stehnech\/#Cviky_na_celulitidu_na_stehnech_Muj_top_vyber\" >Cviky na celulit\u00eddu na stehn\u00e1ch: M\u00f4j top v\u00fdber<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.bezdiety.blog\/sk\/celulitida-na-stehnech\/#Kardio_ktere_pomaha_stehnum\" >Kardio, ktor\u00e9 pom\u00e1ha stehn\u00e1m<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.bezdiety.blog\/sk\/celulitida-na-stehnech\/#Strava_pro_hladsi_stehna\" >Strava pre hlad\u0161ie stehn\u00e1<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.bezdiety.blog\/sk\/celulitida-na-stehnech\/#Domaci_pece_Masaze_a_kartacovani_stehen\" >Dom\u00e1ca starostlivos\u0165: Mas\u00e1\u017ee a kefovanie stehien<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.bezdiety.blog\/sk\/celulitida-na-stehnech\/#Co_nefunguje_na_celulitidu_na_stehnech\" >\u010co nefunguje na celulit\u00eddu na stehn\u00e1ch<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.bezdiety.blog\/sk\/celulitida-na-stehnech\/#Zaver\" >Z\u00e1ver<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.bezdiety.blog\/sk\/celulitida-na-stehnech\/#Casto_kladene_otazky\" >\u010casto kladen\u00e9 ot\u00e1zky<\/a>\n<ul class='ez-toc-list-level-3' >\n<li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.bezdiety.blog\/sk\/celulitida-na-stehnech\/#Za_jak_dlouho_uvidim_vysledky_v_boji_proti_celulitide_na_stehnech\" >Za ako dlho uvid\u00edm v\u00fdsledky v boji proti celulit\u00edde na stehn\u00e1ch?<\/a><\/li>\n<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\/celulitida-na-stehnech\/#Muze_celulitida_na_stehnech_zmizet_uplne\" >M\u00f4\u017ee celulit\u00edda na stehn\u00e1ch zmizn\u00fa\u0165 \u00faplne?<\/a><\/li>\n<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\/celulitida-na-stehnech\/#Je_na_celulitidu_lepsi_silovy_trenink_nebo_kardio\" >Je na celulit\u00eddu lep\u0161\u00ed silov\u00fd tr\u00e9ning, alebo kardio?<\/a><\/li>\n<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\/celulitida-na-stehnech\/#Hraje_roli_genetika_Muzu_se_zbavit_celulitidy_kdyz_ji_ma_i_moje_mama\" >Hr\u00e1 rolu genetika? M\u00f4\u017eem sa zbavi\u0165 celulit\u00eddy, ke\u010f ju m\u00e1 aj moja mama?<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.bezdiety.blog\/sk\/celulitida-na-stehnech\/#Pomuze_mi_zhubnuti_zbavit_se_celulitidy_na_stehnech\" >Pom\u00f4\u017ee mi chudnutie zbavi\u0165 sa celulit\u00eddy na stehn\u00e1ch?<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/nav>\n<\/div>\n<h2><span class=\"ez-toc-section\" id=\"Nemas_cas_citat_Tu_je_rychle_zhrnutie\"><\/span><span class=\"ez-toc-section\" id=\"Nemas_cas_cist_Tady_je_rychle_shrnuti\"><\/span>Nem\u00e1\u0161 \u010das \u010d\u00edta\u0165? Tu je r\u00fdchle zhrnutie<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li>Celulit\u00edda na stehn\u00e1ch je be\u017en\u00e1 u 80 \u2013 90 % \u017eien a s\u00favis\u00ed hlavne s genetikou, horm\u00f3nmi a \u0161trukt\u00farou spojivov\u00e9ho tkaniva.<\/li>\n<li>Silov\u00fd tr\u00e9ning (drepy, v\u00fdpady, hip thrust) je \u00fa\u010dinnej\u0161\u00ed ne\u017e kardio \u2014 buduje svaly pod ko\u017eou a opticky vyhladzuje povrch.<\/li>\n<li>Strava bohat\u00e1 na bielkoviny, vodu a antioxidanty pom\u00e1ha zvn\u00fatra \u2014 obmedz spracovan\u00e9 potraviny a nadmern\u00fd cukor.<\/li>\n<li>Such\u00e9 kefovanie a mas\u00e1\u017ee podporuj\u00fa krvn\u00fd obeh, ale samy o sebe celulit\u00eddu neodstr\u00e1nia.<\/li>\n<li>Kr\u00e9my a z\u00e1baly na celulit\u00eddu s\u00fa vyhoden\u00e9 peniaze \u2014 \u017eiadna \u0161t\u00fadia nepreuk\u00e1zala ich trval\u00fd efekt.<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Strucne_a_jasne_Co_na_celulitidu_na_stehnach_funguje\"><\/span><span class=\"ez-toc-section\" id=\"Strucne_a_jasne_Co_na_celulitidu_na_stehnech_funguje\"><\/span><span class=\"ez-toc-section\" id=\"Strucne_a_jasne_Co_na_celulitidu_na_stehnech_funguje\"><\/span>Stru\u010dne a jasne: \u010co na celulit\u00eddu na stehn\u00e1ch funguje?<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li><strong>Silov\u00fd tr\u00e9ning:<\/strong> Budovanie svalov pod tukovou vrstvou stehn\u00e1 spevn\u00ed a ko\u017eu \u201evypne\u201c zvn\u00fatra.<\/li>\n<li><strong>Dostatok bielkov\u00edn a kolag\u00e9nu:<\/strong> Strava je z\u00e1kladom pre pevn\u00fa a pru\u017en\u00fa poko\u017eku. Bez stavebn\u00fdch kame\u0148ov to nejde.<\/li>\n<li><strong>Rozpr\u00fadenie lymfy:<\/strong> Pravideln\u00e9 mas\u00e1\u017ee, kefovanie alebo bankovanie v\u00fdrazne zlep\u0161ia vzh\u013ead ko\u017ee.<\/li>\n<li><strong>M\u00fadre kardio:<\/strong> Nejde o hodiny na stacion\u00e1rnom bicykli, ale o aktivity ako ch\u00f4dza do kopca, ktor\u00e9 aktivuj\u00fa svaly stehien.<\/li>\n<li><strong>Hydrat\u00e1cia:<\/strong> Pi\u0165 dostatok vody je ten najjednoduch\u0161\u00ed trik, ako udr\u017ea\u0165 ko\u017eu pru\u017en\u00fa a minimalizova\u0165 vidite\u013enos\u0165 jamiek.<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Preco_sa_celulitida_objavuje_prave_na_stehnach\"><\/span><span class=\"ez-toc-section\" id=\"Proc_se_celulitida_objevuje_prave_na_stehnech\"><\/span><span class=\"ez-toc-section\" id=\"Proc_se_celulitida_objevuje_prave_na_stehnech\"><\/span>Pre\u010do sa celulit\u00edda objavuje pr\u00e1ve na stehn\u00e1ch<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Niekedy si hovor\u00edm, \u017ee je to nespravodliv\u00e9. Pre\u010do pr\u00e1ve stehn\u00e1? Pre\u010do nie napr\u00edklad&#8230; lakte? Odpove\u010f je bohu\u017eia\u013e ukryt\u00e1 v na\u0161ej \u017eenskej biol\u00f3gii. Je to tak\u00fd kokteil troch hlavn\u00fdch ingredienci\u00ed: \u0161trukt\u00fary ko\u017ee, horm\u00f3nov a rozlo\u017eenia tuku. A stehn\u00e1 s\u00fa pre tento kokteil ide\u00e1lny bar&#8230; Pr\u00e1ve <strong>celulit\u00edda na stehn\u00e1ch<\/strong> je oblas\u0165, kde to \u017eeny tr\u00e1pi najviac.<\/p>\n<p>Predstav si to takto: mu\u017esk\u00e1 poko\u017eka m\u00e1 kolag\u00e9nov\u00e9 vl\u00e1kna usporiadan\u00e9 do hustej, kr\u00ed\u017eovej siete. Ako pevn\u00e1 ryb\u00e1rska sie\u0165. Ke\u010f sa pod \u0148ou tukov\u00e9 bunky zv\u00e4\u010d\u0161ia, t\u00e1 sie\u0165 ich udr\u017e\u00ed na mieste. My \u017eeny v\u0161ak m\u00e1me tieto vl\u00e1kna usporiadan\u00e9 vertik\u00e1lne, ako tak\u00e9 st\u013apiky ved\u013ea seba. Medzi nimi s\u00fa medzery. A ke\u010f sa na\u0161e tukov\u00e9 bunky (ktor\u00e9 s\u00fa od pr\u00edrody v\u00e4\u010d\u0161ie ne\u017e mu\u017esk\u00e9) za\u010dn\u00fa rozp\u00edna\u0165, nemaj\u00fa probl\u00e9m sa t\u00fdmi medzerami pretla\u010di\u0165 hore k povrchu ko\u017ee. A voil\u00e0, pomaran\u010dov\u00e1 ko\u017ea na stehn\u00e1ch je na svete&#8230; Pr\u00e1ve <strong>celulit\u00edda na stehn\u00e1ch<\/strong> je oblas\u0165, kde to \u017eeny tr\u00e1pi najviac.<\/p>\n<p>K tomu si pridaj horm\u00f3n estrog\u00e9n. Ten jednak podporuje ukladanie tuku pr\u00e1ve v oblasti stehien, bokov a zadku (pr\u00edprava na tehotenstvo, \u010fakujeme, pr\u00edroda), a jednak oslabuje spojivov\u00e9 tkanivo. Tak\u017ee nielen\u017ee m\u00e1me na stehn\u00e1ch prirodzene viac tuku, ale e\u0161te m\u00e1me aj slab\u0161\u00ed \u201eplot\u201c, ktor\u00fd by ho mal dr\u017ea\u0165 na uzde.<\/p>\n<p>A pre\u010do pr\u00e1ve zadn\u00e1 a vn\u00fatorn\u00e1 strana stehien? Tieto oblasti maj\u00fa \u010dasto ten\u0161iu ko\u017eu a hor\u0161ie prekrvenie. Svaly na vn\u00fatornej strane stehien navy\u0161e v be\u017enom \u017eivote a\u017e tak nepou\u017e\u00edvame, tak\u017ee b\u00fdvaj\u00fa ochabnutej\u0161ie. To v\u0161etko dohromady vytv\u00e1ra ide\u00e1lne podmienky pre vznik vidite\u013enej <strong>celulit\u00eddy na stehn\u00e1ch<\/strong>. Nie je to tvoja chyba, je to jednoducho na\u0161a anatomick\u00e1 \u201ev\u00fdbava\u201c. Dobr\u00e1 spr\u00e1va je, \u017ee aj s touto v\u00fdbavou sa d\u00e1 pracova\u0165.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2026\/04\/celulitida-stehna-cviky-scaled.png\" alt=\"celulit\u00edda na stehn\u00e1ch \u2014 \u017eena cvi\u010d\u00ed wall sit pri stene\" title=\"\"><figcaption><\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Cviky_na_celulitidu_na_stehnach_Moj_top_vyber\"><\/span><span class=\"ez-toc-section\" id=\"Cviky_na_celulitidu_na_stehnech_Muj_top_vyber\"><\/span><span class=\"ez-toc-section\" id=\"Cviky_na_celulitidu_na_stehnech_Muj_top_vyber\"><\/span>Cviky na celulit\u00eddu na stehn\u00e1ch: M\u00f4j top v\u00fdber<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Ak by som mala vypichn\u00fa\u0165 jednu jedin\u00fa vec, ktor\u00e1 m\u00e1 na <strong>celulit\u00eddu na stehn\u00e1ch<\/strong> najv\u00e4\u010d\u0161\u00ed vplyv, je to silov\u00fd tr\u00e9ning. Zabudni na tis\u00edce opakovan\u00ed s vlastnou v\u00e1hou. Potrebuje\u0161 svalom da\u0165 impulz na rast. V\u00e4\u010d\u0161\u00ed a pevnej\u0161\u00ed sval pod tukovou vrstvou funguje ako v\u00fdpl\u0148 \u2013 ko\u017eu vyhlad\u00ed a spevn\u00ed zvn\u00fatra. Tukov\u00e1 vrstva sa s\u00edce nezmen\u0161\u00ed len cvi\u010den\u00edm (na to je potrebn\u00fd <a href=\"https:\/\/www.bezdiety.blog\/sk\/kaloricky-deficit\/\">kalorick\u00fd deficit<\/a>), ale jej podklad bude pevn\u00fd a hladk\u00fd, \u010do dramaticky zmen\u00ed vzh\u013ead celej oblasti.<\/p>\n<p>Sama som roky robila len kardio a \u010dudovala sa, pre\u010do m\u00e1m stehn\u00e1 st\u00e1le tras\u013eav\u00e9. A\u017e ke\u010f som vzala do ruky \u010dinky, za\u010dali sa dia\u0165 veci. Tu s\u00fa cviky, ktor\u00e9 mi osobne zabrali najviac:<\/p>\n<p><strong>1. Drepy (Squats)<\/strong><br \/>\nKr\u00e1\u013e v\u0161etk\u00fdch cvikov na nohy. A pr\u00e1vom. Drepy komplexne za\u0165a\u017euj\u00fa predn\u00fa aj zadn\u00fa stranu stehien a zadok. Najd\u00f4le\u017eitej\u0161ia je technika. Stoj na \u0161\u00edrku ramien, \u0161pi\u010dky mierne von, a predstavuj si, \u017ee si sad\u00e1\u0161 na nevidite\u013en\u00fa stoli\u010dku \u010faleko za sebou. Chrb\u00e1t dr\u017e rovno a cho\u010f tak hlboko, ako ti to mobilita dovol\u00ed, ide\u00e1lne stehnami aspo\u0148 rovnobe\u017ene so zemou. Za\u010dni s vlastnou v\u00e1hou a postupne prid\u00e1vaj z\u00e1\u0165a\u017e (jednoru\u010dky, kettlebell, ve\u013ek\u00e1 \u010dinka).<\/p>\n<p><strong>2. V\u00fdpady (Lunges)<\/strong><br \/>\nSkvel\u00fd cvik na tvarovanie stehien a zlep\u0161enie stability. M\u00f4\u017ee\u0161 ich robi\u0165 na mieste, dopredu, dozadu alebo do str\u00e1n. D\u00f4le\u017eit\u00e9 je robi\u0165 ve\u013ek\u00fd krok, aby sa koleno prednej nohy nedostalo pred \u0161pi\u010dku, a klesa\u0165 \u010do najni\u017e\u0161ie. Zadn\u00e9 koleno by sa malo takmer dotkn\u00fa\u0165 zeme. V\u00fdpady kr\u00e1sne cielia na predn\u00fa stranu stehien a zadok.<\/p>\n<p><strong>3. Hip Thrust (Zdv\u00edhanie panvy)<\/strong><br \/>\nToto je prim\u00e1rne cvik na zadok, ale siln\u00fd zadok je pre vzh\u013ead stehien absol\u00fatne nevyhnutn\u00fd. Pevn\u00e9 sedacie svaly \u201e\u0165ahaj\u00fa\u201c ko\u017eu na zadnej strane stehien hore a opticky ju vyhladzuj\u00fa. Opro si horn\u00fa \u010das\u0165 chrbta o lavi\u010dku, pokr\u010d nohy a na panvu si polo\u017e z\u00e1va\u017eie (kot\u00fa\u010d, \u010dinku). S v\u00fddychom dv\u00edhaj panvu \u010do najvy\u0161\u0161ie a hore poriadne zatni zadok. Je to jeden z najlep\u0161\u00edch <a href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadek\/\">cvikov na zadok<\/a> a jeho efekt na cel\u00fa oblas\u0165 je ohromn\u00fd.<\/p>\n<p><strong>4. Rumunsk\u00fd m\u0155tvy \u0165ah (Romanian Deadlift)<\/strong><br \/>\nToto je m\u00f4j osobn\u00fd favorit na zadn\u00fa stranu stehien (hamstringy). Pr\u00e1ve tam b\u00fdva celulit\u00edda najvidite\u013enej\u0161ia. Postav sa s mierne pokr\u010den\u00fdmi kolenami, do r\u00fak vezmi \u010dinky alebo osku. S rovn\u00fdm chrbtom sa pomaly predkl\u00e1\u0148aj, ako by si chcela \u010dinkami z\u00eds\u0165 po stehn\u00e1ch a\u017e pod kolen\u00e1. Mala by si c\u00edti\u0165 siln\u00e9 natiahnutie na zadnej strane stehien. Pohyb vych\u00e1dza z bedier, nie z oh\u00fdbania chrbta! Tento cvik rob\u00ed s hamstringami \u00fapln\u00e9 divy.<\/p>\n<p><strong>M\u00f4j odpor\u00fa\u010dan\u00fd pl\u00e1n:<\/strong><br \/>\nVyber si 3 z t\u00fdchto cvikov a zara\u010f ich do svojho tr\u00e9ningu 2 \u2013 3\u00d7 t\u00fd\u017edenne. Cvi\u010d 3 \u2013 4 s\u00e9rie po 10 \u2013 15 opakovan\u00ed. D\u00f4le\u017eit\u00e9 je \u00eds\u0165 bl\u00edzko k svalov\u00e9mu zlyhaniu \u2013 posledn\u00e9 opakovania v s\u00e9rii by si mala zvl\u00e1dnu\u0165 len s ve\u013ek\u00fdm \u00fasil\u00edm. Len tak d\u00e1\u0161 svalom sign\u00e1l, \u017ee musia silnie\u0165 a r\u00e1s\u0165. Tieto <a href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-boky\/\">cviky na nohy a boky<\/a> s\u00fa skuto\u010dn\u00fdm z\u00e1kladom, ak sa chce\u0161 zbavi\u0165 <strong>celulit\u00eddy na stehn\u00e1ch<\/strong>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Kardio_ktore_pomaha_stehnam\"><\/span><span class=\"ez-toc-section\" id=\"Kardio_ktere_pomaha_stehnum\"><\/span><span class=\"ez-toc-section\" id=\"Kardio_ktere_pomaha_stehnum\"><\/span>Kardio, ktor\u00e9 pom\u00e1ha stehn\u00e1m<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Kardio m\u00e1 v boji proti celulit\u00edde svoje miesto, ale mus\u00ed\u0161 si vybra\u0165 to spr\u00e1vne. Hodina pomal\u00e9ho \u0161liapania na stacion\u00e1rnom bicykli, pri ktorom si \u010d\u00edta\u0161 \u010dasopis, ti ve\u013emi nepom\u00f4\u017ee. Cie\u013eom nie je len p\u00e1li\u0165 kal\u00f3rie, ale tie\u017e aktivova\u0165 svaly n\u00f4h a zlep\u0161i\u0165 prekrvenie. Ke\u010f sa p\u00fdta\u0161, <strong>ako sa zbavi\u0165 celulit\u00eddy na stehn\u00e1ch<\/strong> pomocou kardia, odpove\u010f je: zapoj svaly.<\/p>\n<p>Namiesto nekone\u010dn\u00e9ho behu po rovine sk\u00fas rad\u0161ej:<\/p>\n<ul>\n<li><strong>Ch\u00f4dzu do kopca:<\/strong> \u010ci u\u017e vonku alebo na p\u00e1se so sklonom. Je to fantastick\u00e1 aktivita, ktor\u00e1 intenz\u00edvne zap\u00e1ja zadn\u00fa stranu stehien a zadok bez toho, aby za\u0165a\u017eovala k\u013aby. Zlep\u0161uje krvn\u00fd obeh v problematick\u00fdch parti\u00e1ch a pom\u00e1ha spa\u013eova\u0165 tuk.<\/li>\n<li><strong>Ch\u00f4dzu po schodoch:<\/strong> B\u00fdva\u0161 v panel\u00e1ku? M\u00e1\u0161 vyhrat\u00e9. Namiesto v\u00fd\u0165ahu cho\u010f pe\u0161o. Alebo si daj p\u00e1rkr\u00e1t za de\u0148 v\u00fdbeh do vy\u0161\u0161ieho poschodia. Schody s\u00fa zabijakom celulit\u00eddy a skvele formuj\u00fa nohy.<\/li>\n<li><strong>Bicykel alebo spinning:<\/strong> Jazda na bicykli, najm\u00e4 so z\u00e1\u0165a\u017eou alebo do kopca, je skvel\u00fd sp\u00f4sob, ako posilni\u0165 svaly na stehn\u00e1ch.<\/li>\n<li><strong>Pl\u00e1vanie:<\/strong> Voda prirodzene mas\u00edruje poko\u017eku a odpor vody posil\u0148uje svaly cel\u00e9ho tela, vr\u00e1tane n\u00f4h.<\/li>\n<\/ul>\n<p>Kardio je skvel\u00fd doplnok v boji proti celulit\u00edde na stehn\u00e1ch. Ide\u00e1lne je 2 \u2013 3\u00d7 t\u00fd\u017edenne 30 \u2013 45 min\u00fat jednej z t\u00fdchto aktiv\u00edt. Pom\u00f4\u017ee ti to s celkov\u00fdm procesom <a href=\"https:\/\/www.bezdiety.blog\/sk\/jak-zhubnout\/\">ako schudn\u00fa\u0165<\/a>, zlep\u0161\u00ed cirkul\u00e1ciu a podpor\u00ed v\u00fdsledky z cvi\u010denia. Ak \u0165a zauj\u00edmaj\u00fa <a href=\"https:\/\/www.bezdiety.blog\/sk\/prumerne-spalene-kalorie\/\">priemerne sp\u00e1len\u00e9 kal\u00f3rie<\/a> pri r\u00f4znych aktivit\u00e1ch, mrkni na m\u00f4j \u010fal\u0161\u00ed \u010dl\u00e1nok. A kopec in\u0161pir\u00e1cie n\u00e1jde\u0161 aj v \u010dl\u00e1nku o <a href=\"https:\/\/www.bezdiety.blog\/sk\/domaci-kardio-cviceni\/\">dom\u00e1com kardio cvi\u010den\u00ed<\/a>.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2026\/04\/celulitida-strava-scaled.png\" alt=\"celulit\u00edda na stehn\u00e1ch \u2014 protiz\u00e1palov\u00e9 potraviny\" title=\"\"><figcaption><\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Strava_pre_hladsie_stehna\"><\/span><span class=\"ez-toc-section\" id=\"Strava_pro_hladsi_stehna\"><\/span><span class=\"ez-toc-section\" id=\"Strava_pro_hladsi_stehna\"><\/span>Strava pre hlad\u0161ie stehn\u00e1<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>M\u00f4\u017ee\u0161 cvi\u010di\u0165 ako o \u017eivot, ale ak bude tvoja strava st\u00e1\u0165 za derav\u00fd gro\u0161, v\u00fdsledky bud\u00fa polovi\u010dn\u00e9. Poko\u017eka potrebuje v\u00fd\u017eivu zvn\u00fatra, aby bola pevn\u00e1, pru\u017en\u00e1 a zdrav\u00e1. Na \u010do sa zamera\u0165, ke\u010f \u0165a tr\u00e1pi <strong>celulit\u00edda na stehn\u00e1ch<\/strong>?<\/p>\n<p><strong>Bielkoviny:<\/strong> S\u00fa z\u00e1kladn\u00fdm stavebn\u00fdm kame\u0148om svalov aj kolag\u00e9nu v ko\u017ei. Ak chce\u0161 pevn\u00e9 stehn\u00e1, mus\u00ed\u0161 jes\u0165 dostatok bielkov\u00edn. Zara\u010f do jed\u00e1lni\u010dka kuracie a mor\u010dacie m\u00e4so, ryby, vajcia, tvaroh, gr\u00e9cky jogurt, strukoviny alebo kvalitn\u00fd prote\u00ednov\u00fd pr\u00e1\u0161ok. Cie\u013e na 1,5 \u2013 2 g bielkov\u00edn na kilogram tvojej ide\u00e1lnej v\u00e1hy.<\/p>\n<p><strong>Kolag\u00e9n:<\/strong> To je to lepidlo, ktor\u00e9 dr\u017e\u00ed na\u0161u ko\u017eu pevn\u00fa. S vekom jeho produkcia kles\u00e1. Jej tvorbu podpor\u00ed\u0161 konzum\u00e1ciou poctiv\u00e9ho m\u00e4sov\u00e9ho v\u00fdvaru (ten je na kolag\u00e9n najbohat\u0161\u00ed) alebo zv\u00e1\u017e suplement\u00e1ciu kvalitn\u00fdm hydrolyzovan\u00fdm kolag\u00e9nom. Ja si ho ka\u017ed\u00e9 r\u00e1no mie\u0161am do k\u00e1vy a na kvalite pleti to po p\u00e1r mesiacoch naozaj vidno.<\/p>\n<p><strong>Voda:<\/strong> Najlacnej\u0161\u00ed a naj\u00fa\u010dinnej\u0161\u00ed \u201ekr\u00e9m\u201c na celulit\u00eddu. Dehydratovan\u00e1 poko\u017eka je tenk\u00e1, zvr\u00e1skaven\u00e1 a jamky s\u00fa na nej ove\u013ea vidite\u013enej\u0161ie. Dobre hydratovan\u00e1 ko\u017ea je naopak pln\u00e1, pru\u017en\u00e1 a hlad\u0161ia. Maj f\u013ea\u0161u s vodou st\u00e1le po ruke a sna\u017e sa vypi\u0165 aspo\u0148 2 \u2013 3 litre denne.<\/p>\n<p><strong>Antioxidanty:<\/strong> Ovocie a zelenina, najm\u00e4 bobu\u013eovit\u00e9 ovocie (\u010du\u010doriedky, maliny), citrusy, listov\u00e1 zelenina (\u0161pen\u00e1t, kel) a farebn\u00e1 zelenina (papriky, brokolica), s\u00fa pln\u00e9 antioxidantov. Tie bojuj\u00fa proti vo\u013en\u00fdm radik\u00e1lom, ktor\u00e9 po\u0161kodzuj\u00fa kolag\u00e9nov\u00e9 vl\u00e1kna a zhor\u0161uj\u00fa stav poko\u017eky.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2026\/04\/celulitida-stehna-pece-scaled.png\" alt=\"celulit\u00edda na stehn\u00e1ch \u2014 starostlivos\u0165 o nohy mas\u00e1\u017enym olejom\" title=\"\"><figcaption><\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Domaca_starostlivost_Masaze_a_kefovanie_stehien\"><\/span><span class=\"ez-toc-section\" id=\"Domaci_pece_Masaze_a_kartacovani_stehen\"><\/span><span class=\"ez-toc-section\" id=\"Domaci_pece_Masaze_a_kartacovani_stehen\"><\/span>Dom\u00e1ca starostlivos\u0165: Mas\u00e1\u017ee a kefovanie stehien<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Toto je t\u00e1 \u010das\u0165, ktor\u00fa vn\u00edmam ako \u010dere\u0161ni\u010dku na torte. Sama o sebe celulit\u00eddu neodstr\u00e1ni, ale v kombin\u00e1cii s cvi\u010den\u00edm a stravou dok\u00e1\u017ee vzh\u013ead poko\u017eky vidite\u013ene vylep\u0161i\u0165. Cie\u013eom je rozpr\u00fadi\u0165 krvn\u00fd a lymfatick\u00fd obeh, ktor\u00fd v oblastiach s celulit\u00eddou \u010dasto stagnuje.<\/p>\n<p><strong>Such\u00e9 kefovanie (Dry Brushing):<\/strong> M\u00f4j ob\u013e\u00faben\u00fd rann\u00fd ritu\u00e1l. K\u00fdm sko\u010d\u00edm do sprchy, vezmem si kefu s pr\u00edrodn\u00fdmi \u0161tetinami a p\u00e1r min\u00fat si kefujem stehn\u00e1. V\u017edy dlh\u00fdmi, jemn\u00fdmi \u0165ahmi smerom k srdcu. Za\u010d\u00ednam pri \u010dlenkoch a postupujem hore cez l\u00fdtka a\u017e po stehn\u00e1 a zadok. Poko\u017eka sa kr\u00e1sne prekrvi, s\u010dervenie a je neuverite\u013ene hladk\u00e1. Navy\u0161e to funguje ako jemn\u00fd p\u00edling.<\/p>\n<p><strong>Mas\u00e1\u017ee a bankovanie:<\/strong> Po sprche je ide\u00e1lny \u010das na mas\u00e1\u017e. Pou\u017e\u00edvam brezov\u00fd alebo ak\u00fdko\u013evek in\u00fd telov\u00fd olej, aby ruky alebo banka pekne k\u013azali. Stehn\u00e1 mas\u00edrujem pevn\u00fdmi, hnetac\u00edmi pohybmi, op\u00e4\u0165 smerom hore k srdcu. Skvel\u00e1 je aj silik\u00f3nov\u00e1 mas\u00e1\u017ena banka. Vytvor\u00ed\u0161 podtlak a \u201ejazd\u00ed\u0161\u201c s \u0148ou po naolejovanej poko\u017eke. Zo za\u010diatku to vie by\u0165 trochu nepr\u00edjemn\u00e9, ale je to neuverite\u013ene \u00fa\u010dinn\u00e9 na prekrvenie a rozbitie \u201ezatvrdl\u00edn\u201c. Sta\u010d\u00ed 5 \u2013 10 min\u00fat na ka\u017ed\u00e9 stehno, p\u00e1rkr\u00e1t t\u00fd\u017edenne. Pr\u00e1ve t\u00e1to starostlivos\u0165 pom\u00e1ha redukova\u0165 vidite\u013en\u00fa pomaran\u010dov\u00fa ko\u017eu na stehn\u00e1ch.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Co_nefunguje_na_celulitidu_na_stehnach\"><\/span><span class=\"ez-toc-section\" id=\"Co_nefunguje_na_celulitidu_na_stehnech\"><\/span><span class=\"ez-toc-section\" id=\"Co_nefunguje_na_celulitidu_na_stehnech\"><\/span>\u010co nefunguje na celulit\u00eddu na stehn\u00e1ch<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Internet a \u010dasopisy s\u00fa pln\u00e9 z\u00e1zra\u010dn\u00fdch produktov a met\u00f3d. V\u00e4\u010d\u0161ina z nich s\u00fa ale len pr\u00e1zdne s\u013euby a vyhoden\u00e9 peniaze. Sama som ich vysk\u00fa\u0161ala kopec, k\u00fdm som pochopila, \u010do je len marketingov\u00fd trik.<\/p>\n<p><strong>Z\u00e1zra\u010dn\u00e9 kr\u00e9my:<\/strong> Prep\u00e1\u010d, \u017ee ti beriem il\u00fazie. \u017diadny kr\u00e9m na svete nedok\u00e1\u017ee zmeni\u0165 \u0161trukt\u00faru tukov\u00fdch buniek a spojivov\u00e9ho tkaniva pod ko\u017eou. Dok\u00e1\u017eu poko\u017eku do\u010dasne hydratova\u0165 a vypn\u00fa\u0165, tak\u017ee jamky s\u00fa na chv\u00ed\u013eu menej vidite\u013en\u00e9, ale to je v\u0161etko. Ich efekt je povrchov\u00fd a do\u010dasn\u00fd. U\u0161etri si peniaze a rad\u0161ej ich investuj do permanentky do fitka alebo kvalitn\u00e9ho jedla.<\/p>\n<p><strong>Z\u00e1baly do f\u00f3lie:<\/strong> Toto je klasika. Natrie\u0161 sa \u0161koricov\u00fdm g\u00e9lom, zabal\u00ed\u0161 do potravin\u00e1rskej f\u00f3lie a \u010dak\u00e1\u0161 na z\u00e1zrak. Jedin\u00e9, \u010do dosiahne\u0161, je lok\u00e1lna strata vody vplyvom tepla a potenia. Stehn\u00e1 zvykn\u00fa vyzera\u0165 o centimeter \u0161t\u00edhlej\u0161ie, ale akon\u00e1hle sa napije\u0161, v\u0161etko je sp\u00e4\u0165. Je to len do\u010dasn\u00e1 dehydrat\u00e1cia, nie strata tuku alebo odstr\u00e1nenie <strong>celulit\u00eddy na stehn\u00e1ch<\/strong>.<\/p>\n<p><strong>Detoxika\u010dn\u00e9 \u010daje a n\u00e1plasti:<\/strong> Telo m\u00e1 svoj vlastn\u00fd, vysoko efekt\u00edvny detoxika\u010dn\u00fd syst\u00e9m \u2013 pe\u010de\u0148 a obli\u010dky. \u017diadny \u010daj ani n\u00e1plas\u0165 im v ich pr\u00e1ci nepom\u00f4\u017ee. Pojem \u201etox\u00edny\u201c je v tomto kontexte len pr\u00e1zdne marketingov\u00e9 slovo. Pitie bylinkov\u00fdch \u010dajov je fajn na hydrat\u00e1ciu, ale celulit\u00eddu ti neodplav\u00ed.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Zaver\"><\/span><span class=\"ez-toc-section\" id=\"Zaver\"><\/span><span class=\"ez-toc-section\" id=\"Zaver\"><\/span>Z\u00e1ver<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Boj s <strong>celulit\u00eddou na stehn\u00e1ch<\/strong> nie je \u0161print, ale sk\u00f4r marat\u00f3n. Neexistuje \u017eiadna skratka ani z\u00e1zra\u010dn\u00e1 pilulka. Je to o zmene \u017eivotn\u00e9ho \u0161t\u00fdlu a trpezlivosti. Ale je to boj, ktor\u00fd sa d\u00e1 vyhra\u0165, alebo aspo\u0148 dosiahnu\u0165 stav, kedy sa bude\u0161 vo svojom tele c\u00edti\u0165 skvele a sebavedomo.<\/p>\n<p>Z\u00e1kladom je kombin\u00e1cia silov\u00e9ho tr\u00e9ningu na spevnenie svalov, rozumnej stravy plnej bielkov\u00edn pre v\u00fd\u017eivu poko\u017eky, m\u00fadreho kardia na podporu cirkul\u00e1cie a doplnkovej starostlivosti na rozpr\u00fadenie lymfy. Presta\u0148 h\u013eada\u0165 r\u00fdchle rie\u0161enia, ktor\u00e9 nefunguj\u00fa, a zameraj sa na tieto z\u00e1kladn\u00e9 piliere. Garantujem ti, \u017ee ke\u010f pri nich vydr\u017e\u00ed\u0161, v\u00fdsledky sa dostavia. A nebud\u00fa len do\u010dasn\u00e9.<\/p>\n<p>Ak chce\u0161 z\u00edska\u0165 e\u0161te \u0161ir\u0161\u00ed poh\u013ead na t\u00fato t\u00e9mu, nezabudni si pre\u010d\u00edta\u0165 m\u00f4j hlavn\u00fd \u010dl\u00e1nok o tom, <a href=\"https:\/\/www.bezdiety.blog\/sk\/jak-se-zbavit-celulitidy\/\">ako sa zbavi\u0165 celulit\u00eddy<\/a> celkovo.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Casto_kladene_otazky\"><\/span><span class=\"ez-toc-section\" id=\"Casto_kladene_otazky\"><\/span><span class=\"ez-toc-section\" id=\"Casto_kladene_otazky\"><\/span>\u010casto kladen\u00e9 ot\u00e1zky<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Za_ako_dlho_uvidim_vysledky_v_boji_proti_celulitide_na_stehnach\"><\/span><span class=\"ez-toc-section\" id=\"Za_jak_dlouho_uvidim_vysledky_v_boji_proti_celulitide_na_stehnech\"><\/span><span class=\"ez-toc-section\" id=\"Za_jak_dlouho_uvidim_vysledky_v_boji_proti_celulitide_na_stehnech\"><\/span>Za ako dlho uvid\u00edm v\u00fdsledky v boji proti celulit\u00edde na stehn\u00e1ch?<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Bu\u010f trpezliv\u00e1. Prv\u00e9 zmeny v pevnosti poko\u017eky a svalovom tonuse zvykne\u0161 poc\u00edti\u0165 a uvidie\u0165 u\u017e po 4 \u2013 6 t\u00fd\u017ed\u0148och d\u00f4sledn\u00e9ho cvi\u010denia a dodr\u017eiavania stravy. V\u00fdraznej\u0161ie zlep\u0161enie vidite\u013enosti celulit\u00eddy ale obvykle trv\u00e1 nieko\u013eko mesiacov. D\u00f4le\u017eit\u00e1 je pravidelnos\u0165 a dlhodob\u00e1 udr\u017eate\u013enos\u0165.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Moze_celulitida_na_stehnach_zmiznut_uplne\"><\/span><span class=\"ez-toc-section\" id=\"Muze_celulitida_na_stehnech_zmizet_uplne\"><\/span><span class=\"ez-toc-section\" id=\"Muze_celulitida_na_stehnech_zmizet_uplne\"><\/span>M\u00f4\u017ee celulit\u00edda na stehn\u00e1ch zmizn\u00fa\u0165 \u00faplne?<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u00daprimne? U v\u00e4\u010d\u0161iny \u017eien \u00faplne nezmizne, preto\u017ee jej vznik je do ve\u013ekej miery dan\u00fd na\u0161ou genetikou a hormon\u00e1lnou v\u00fdbavou. Spr\u00e1vn\u00fdm \u017eivotn\u00fdm \u0161t\u00fdlom ju ale dok\u00e1\u017ee\u0161 zredukova\u0165 na absol\u00fatne minimum, kedy bude sotva vidite\u013en\u00e1. Cie\u013eom je v\u00fdrazn\u00e9 zlep\u0161enie, nie nedosiahnute\u013en\u00e1 dokonalos\u0165.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Je_na_celulitidu_lepsi_silovy_trening_alebo_kardio\"><\/span><span class=\"ez-toc-section\" id=\"Je_na_celulitidu_lepsi_silovy_trenink_nebo_kardio\"><\/span><span class=\"ez-toc-section\" id=\"Je_na_celulitidu_lepsi_silovy_trenink_nebo_kardio\"><\/span>Je na celulit\u00eddu lep\u0161\u00ed silov\u00fd tr\u00e9ning, alebo kardio?<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Oboje m\u00e1 svoje miesto, ale z\u00e1kladom je silov\u00fd tr\u00e9ning. Ten buduje svalov\u00fa hmotu, ktor\u00e1 ko\u017eu spevn\u00ed zvn\u00fatra. Kardio je skvel\u00fd doplnok pre spa\u013eovanie tukov a zlep\u0161enie cirkul\u00e1cie, ale samo o sebe ochabnut\u00fa poko\u017eku nespevn\u00ed. Ide\u00e1lna je kombin\u00e1cia oboch.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hra_rolu_genetika_Mozem_sa_zbavit_celulitidy_ked_ju_ma_aj_moja_mama\"><\/span><span class=\"ez-toc-section\" id=\"Hraje_roli_genetika_Muzu_se_zbavit_celulitidy_kdyz_ji_ma_i_moje_mama\"><\/span><span class=\"ez-toc-section\" id=\"Hraje_roli_genetika_Muzu_se_zbavit_celulitidy_kdyz_ji_ma_i_moje_mama\"><\/span>Hr\u00e1 rolu genetika? M\u00f4\u017eem sa zbavi\u0165 celulit\u00eddy, ke\u010f ju m\u00e1 aj moja mama?<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u00c1no, genetika hr\u00e1 v\u00fdznamn\u00fa rolu v \u0161trukt\u00fare tvojho spojivov\u00e9ho tkaniva a sklonoch k ukladaniu tuku. To ale neznamen\u00e1, \u017ee si ods\u00faden\u00e1 na ne\u00faspech. Znamen\u00e1 to len, \u017ee ur\u010dite bude\u0161 musie\u0165 by\u0165 o nie\u010do d\u00f4slednej\u0161ia ako tvoja kamo\u0161ka. \u017divotn\u00fd \u0161t\u00fdl m\u00e1 obrovsk\u00fa moc prebi\u0165 aj genetick\u00e9 predispoz\u00edcie.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pomoze_mi_chudnutie_zbavit_sa_celulitidy_na_stehnach\"><\/span><span class=\"ez-toc-section\" id=\"Pomuze_mi_zhubnuti_zbavit_se_celulitidy_na_stehnech\"><\/span><span class=\"ez-toc-section\" id=\"Pomuze_mi_zhubnuti_zbavit_se_celulitidy_na_stehnech\"><\/span>Pom\u00f4\u017ee mi chudnutie zbavi\u0165 sa celulit\u00eddy na stehn\u00e1ch?<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Chudnutie, teda redukcia podko\u017en\u00e9ho tuku, ur\u010dite pom\u00f4\u017ee. Menej tuku znamen\u00e1 men\u0161\u00ed tlak na spojivov\u00e9 tkanivo a men\u0161ie hrbol\u010deky. Samotn\u00e9 chudnutie ale nesta\u010d\u00ed, ak nebude sprev\u00e1dzan\u00e9 posil\u0148ovan\u00edm. Bez svalov zvykne by\u0165 ko\u017ea po chudnut\u00ed povolen\u00e1, \u010do vzh\u013ead celulit\u00eddy niekedy aj zhor\u0161\u00ed. Preto je tak\u00e1 d\u00f4le\u017eit\u00e1 kombin\u00e1cia di\u00e9ty a silov\u00e9ho tr\u00e9ningu.<\/p>\n<p><em>Zdroje:<\/p>\n<p>Schunck, M., Zague, V., Oesser, S., &#038; Proksch, E. (2015). Dietary Supplementation with Specific Collagen Peptides Has a Body Mass Index-Dependent Beneficial Effect on Cellulite Morphology. Journal of Medicinal Food, 18(12), 1340\u20131348.<\/p>\n<p>Rossi, A. B., &#038; Vergnanini, A. L. (2000). Cellulite: a review. Journal of the European Academy of Dermatology and Venereology, 14(4), 251\u2013262.<br \/>\n<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tr\u00e1pi \u0165a celulit\u00edda na stehn\u00e1ch? Zisti, pre\u010do vznik\u00e1 pr\u00e1ve tam a \u010do na \u0148u funguje \u2014 cviky, strava a starostlivos\u0165, \u010do vidite\u013ene pom\u00f4\u017eu.<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[26,93],"tags":[],"class_list":{"0":"post-5378","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-jak-zhubnout","7":"category-stehna"},"featured_image_src":null,"author_info":{"display_name":"Lucie Kone\u010dn\u00e1","author_link":"https:\/\/www.bezdiety.blog\/sk\/autor\/lucie\/"},"_links":{"self":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/5378","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\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/comments?post=5378"}],"version-history":[{"count":0,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/5378\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media?parent=5378"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/categories?post=5378"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/tags?post=5378"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}