{"id":5379,"date":"2026-04-05T06:00:30","date_gmt":"2026-04-05T04:00:30","guid":{"rendered":"https:\/\/www.bezdiety.blog\/cviky-na-celulitidu\/"},"modified":"2026-04-05T06:00:30","modified_gmt":"2026-04-05T04:00:30","slug":"cviky-na-celulitidu","status":"publish","type":"post","link":"https:\/\/www.bezdiety.blog\/sk\/cviky-na-celulitidu\/","title":{"rendered":"Cviky na celulit\u00eddu: 10 najlep\u0161\u00edch na doma"},"content":{"rendered":"<p>Stoj\u00ed\u0161 po tr\u00e9ningu pred zrkadlom, svaly unaven\u00e9, \u010delo spoten\u00e9, ale ten pocit uspokojenia ti kaz\u00ed jedna vec. Zase na ne pozer\u00e1\u0161. Na tie jamky a hrbol\u010deky na stehn\u00e1ch a zadku. Hovor\u00ed\u0161 si: \u201eAko je to mo\u017en\u00e9? Ve\u010f rob\u00edm v\u0161etko spr\u00e1vne!\u201c Beh\u00e1\u0161, jed\u00e1va\u0161 \u0161al\u00e1ty, pije\u0161 vodu, ale t\u00e1 prekliata pomaran\u010dov\u00e1 ko\u017ea sa \u0165a dr\u017e\u00ed ako klie\u0161\u0165. Frustruje \u0165a to nato\u013eko, \u017ee ti to zr\u00e1\u017ea sebavedomie \u00faplne na dno a my\u0161lienka na to, \u017ee by si si mala v lete obliec\u0165 kra\u0165asy, v tebe vyvol\u00e1va paniku. Ver mi, pozn\u00e1m to a\u017e pr\u00edli\u0161 dobre. Presne preto som dala dokopy tieto overen\u00e9 <strong>cviky na celulit\u00eddu<\/strong>, ktor\u00e9 mi pomohli situ\u00e1ciu kone\u010dne zvr\u00e1ti\u0165. Nie si v tom sama. Celulit\u00edda tr\u00e1pi a\u017e 90 % z n\u00e1s \u017eien, bez oh\u013eadu na v\u00e1hu alebo vek. Nie je to tvoje zlyhanie, ale sk\u00f4r sign\u00e1l, \u017ee je na\u010dase zmeni\u0165 pr\u00edstup. Zabudni na nekone\u010dn\u00e9 hodiny kardia a po\u010f sa so mnou pozrie\u0165 na to, \u010do skuto\u010dne funguje.<\/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\/cviky-na-celulitidu\/#Shrnuti_na_zacatek\" >Zhrnutie na za\u010diatok<\/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\/cviky-na-celulitidu\/#Proc_ti_behani_na_%E2%80%9Epomerancovou_kuzi%E2%80%9C_nestaci\" >Pre\u010do ti behanie na \u201epomaran\u010dov\u00fa ko\u017eu\u201c nesta\u010d\u00ed?<\/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\/cviky-na-celulitidu\/#TOP_10_Nejlepsi_cviky_na_celulitidu_ktere_zvladnes_v_obyvaku\" >TOP 10: Najlep\u0161ie cviky na celulit\u00eddu, ktor\u00e9 zvl\u00e1dne\u0161 v ob\u00fdva\u010dke<\/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-4\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-celulitidu\/#1_Klasicke_drepy_Zaklad_ktery_nesmi_chybet\" >1. Klasick\u00e9 drepy: Z\u00e1klad, ktor\u00fd nesmie ch\u00fdba\u0165<\/a><\/li>\n<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-celulitidu\/#2_Vypady_Pro_pevna_stehna_a_kulaty_zadek\" >2. V\u00fdpady: Pre pevn\u00e9 stehn\u00e1 a gu\u013eat\u00fd zadok<\/a><\/li>\n<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-celulitidu\/#3_Hip_Thrust_Zvedani_panve_se_zatezi_Muj_osobni_favorit\" >3. Hip Thrust (Zdv\u00edhanie panvy so z\u00e1\u0165a\u017eou): M\u00f4j osobn\u00fd favorit<\/a><\/li>\n<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-celulitidu\/#4_Sumo_drepy_Siroke_drepy_Pro_vnitrni_stranu_stehen\" >4. Sumo drepy (\u0160irok\u00e9 drepy): Na vn\u00fatorn\u00fa stranu stehien<\/a><\/li>\n<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-celulitidu\/#5_Step-up_Vystupy_na_zidli\" >5. Step-up (V\u00fdstupy na stoli\u010dku)<\/a><\/li>\n<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-celulitidu\/#6_Mrtvy_tah_na_jedne_noze_Pro_stabilitu_a_zadni_stehna\" >6. M\u0155tvy \u0165ah na jednej nohe: Pre stabilitu a zadn\u00e9 stehn\u00e1<\/a><\/li>\n<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-celulitidu\/#7_Glute_Bridge_Most_Jednoduchy_ale_ucinny\" >7. Glute Bridge (Most\u00edk): Jednoduch\u00fd, ale \u00fa\u010dinn\u00fd<\/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\/cviky-na-celulitidu\/#8_Wall_Sit_Vydrz_v_sedu_u_zdi_Nenavidis_ho_ale_funguje\" >8. Wall Sit (V\u00fddr\u017e v sede pri stene): Nen\u00e1vid\u00ed\u0161 ho, ale funguje<\/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\/cviky-na-celulitidu\/#9_Fire_Hydrant_Zanozovani_pokrcmo_do_strany\" >9. Fire Hydrant (Zano\u017eovanie pokr\u010dmo do strany)<\/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\/cviky-na-celulitidu\/#10_Donkey_Kick_Osli_kopy\" >10. Donkey Kick (Oslie kopy)<\/a><\/li>\n<\/ul>\n<\/li>\n<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\/cviky-na-celulitidu\/#Jak_si_sestavit_treninkovy_plan_Tvuj_tydenni_boj_s_celulitidou\" >Ako si zostavi\u0165 tr\u00e9ningov\u00fd pl\u00e1n: Tvoj t\u00fd\u017edenn\u00fd boj s celulit\u00eddou<\/a><\/li>\n<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\/cviky-na-celulitidu\/#Cviceni_je_70_uspechu_A_ten_zbytek\" >Cvi\u010denie je 70 % \u00faspechu. A ten zvy\u0161ok?<\/a><\/li>\n<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\/cviky-na-celulitidu\/#Zaver_Bud_trpeliva_vysledky_prijdou\" >Z\u00e1ver: Bu\u010f trpezliv\u00e1, v\u00fdsledky pr\u00eddu<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-celulitidu\/#Casto_kladene_otazky_FAQ\" >\u010casto kladen\u00e9 ot\u00e1zky (FAQ)<\/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-18\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-celulitidu\/#Jak_rychle_uvidim_vysledky_kdyz_budu_pravidelne_cvicit_tyto_cviky_na_celulitidu\" >Ako r\u00fdchlo uvid\u00edm v\u00fdsledky, ke\u010f budem pravidelne cvi\u010di\u0165 tieto cviky na celulit\u00eddu?<\/a><\/li>\n<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\/cviky-na-celulitidu\/#Pomaha_na_celulitidu_i_kardio_nebo_se_mam_soustredit_jen_na_silovy_trenink\" >Pom\u00e1ha na celulit\u00eddu aj kardio, alebo sa m\u00e1m s\u00fastredi\u0165 len na silov\u00fd tr\u00e9ning?<\/a><\/li>\n<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\/cviky-na-celulitidu\/#Muzu_tyto_cviky_cvicit_i_kdyz_mam_vyraznou_celulitidu_a_nadvahu\" >M\u00f4\u017eem tieto cviky cvi\u010di\u0165, aj ke\u010f m\u00e1m v\u00fdrazn\u00fa celulit\u00eddu a nadv\u00e1hu?<\/a><\/li>\n<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\/cviky-na-celulitidu\/#Kolik_minut_denne_staci_cvicit_pro_viditelny_efekt\" >Ko\u013eko min\u00fat denne sta\u010d\u00ed cvi\u010di\u0165 pre vidite\u013en\u00fd efekt?<\/a><\/li>\n<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\/cviky-na-celulitidu\/#Budou_tyto_cviky_na_celulitidu_fungovat_i_bez_zmeny_stravy\" >Bud\u00fa tieto cviky na celulit\u00eddu fungova\u0165 aj bez zmeny stravy?<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/nav>\n<\/div>\n<h2><span class=\"ez-toc-section\" id=\"Zhrnutie_na_zaciatok\"><\/span><span class=\"ez-toc-section\" id=\"Shrnuti_na_zacatek\"><\/span>Zhrnutie na za\u010diatok<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li>Celulit\u00edda nie je len o tuku, ale prim\u00e1rne o \u0161trukt\u00fare spojivov\u00e9ho tkaniva a ochabnutom svalstve pod \u0148ou.<\/li>\n<li>Samotn\u00e9 kardio na vyhladenie ko\u017ee nesta\u010d\u00ed, z\u00e1kladom je cielen\u00fd silov\u00fd tr\u00e9ning, ktor\u00fd buduje svaly.<\/li>\n<li>Tento \u010dl\u00e1nok ti uk\u00e1\u017ee, ak\u00e9 s\u00fa tie najlep\u0161ie <strong>cviky na celulit\u00eddu<\/strong> \u2013 vybrala som 10 naj\u00fa\u010dinnej\u0161\u00edch, ktor\u00e9 m\u00f4\u017ee\u0161 cvi\u010di\u0165 z pohodlia domova.<\/li>\n<li>Pre vidite\u013en\u00e9 v\u00fdsledky treba cvi\u010di\u0165 pravidelne, ide\u00e1lne 3\u00d7 t\u00fd\u017edenne po 30 min\u00fat, a obrni\u0165 sa trpezlivos\u0165ou.<\/li>\n<li>Najlep\u0161ie v\u00fdsledky dosiahne\u0161, ke\u010f cvi\u010denie dopln\u00ed\u0161 o vyv\u00e1\u017een\u00fa stravu, dostato\u010dn\u00fa hydrat\u00e1ciu a podporn\u00e9 mas\u00e1\u017ee.<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Preco_ti_behanie_na_%E2%80%9Epomarancovu_kozu%E2%80%9C_nestaci\"><\/span><span class=\"ez-toc-section\" id=\"Proc_ti_behani_na_%E2%80%9Epomerancovou_kuzi%E2%80%9C_nestaci\"><\/span>Pre\u010do ti behanie na \u201epomaran\u010dov\u00fa ko\u017eu\u201c nesta\u010d\u00ed?<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Dlho som \u017eila v presved\u010den\u00ed, \u017ee ke\u010f chcem zahladi\u0165 stehn\u00e1, mus\u00edm jednoducho viac beha\u0165 alebo \u0161liapa\u0165 na stacion\u00e1rnom bicykli. Potrebujem predsa sp\u00e1li\u0165 ten tuk, ktor\u00fd tie hrbol\u010deky sp\u00f4sobuje, nie? Znie to logicky, ale bohu\u017eia\u013e to nie je cel\u00e1 pravda. Predstav si celulit\u00eddu ako matrac. Tukov\u00e9 bunky s\u00fa v\u00fdpl\u0148 a spojivov\u00e9 vl\u00e1kna s\u00fa tie pre\u0161\u00edvacie lank\u00e1, ktor\u00e9 dr\u017eia v\u0161etko pokope. U n\u00e1s \u017eien s\u00fa tieto vl\u00e1kna usporiadan\u00e9 zvislo, tak\u017ee ke\u010f sa tukov\u00e9 bunky zv\u00e4\u010d\u0161ia, tla\u010dia sa nahor a vytv\u00e1raj\u00fa tie zn\u00e1me \u201ejamky\u201c. Sval pod t\u00fdm v\u0161etk\u00fdm je ako r\u00e1m postele. Ke\u010f je r\u00e1m slab\u00fd a povolen\u00fd, matrac sa na \u0148om r\u00f4zne vln\u00ed a kr\u010d\u00ed. Ale ke\u010f m\u00e1\u0161 pevn\u00fd, sol\u00eddny r\u00e1m, matrac na \u0148om le\u017e\u00ed pekne napnut\u00fd a hladk\u00fd.<\/p>\n<p>A presne tu je ten rozdiel medzi kardiom a silov\u00fdm tr\u00e9ningom. Kardio (beh, bicykel, r\u00fdchla ch\u00f4dza) je skvel\u00e9 na p\u00e1lenie kal\u00f3ri\u00ed a celkov\u00e9 chudnutie, \u010do pom\u00e1ha zmen\u0161i\u0165 tukov\u00e9 bunky. Je to, ako keby si z matraca ubrala trochu v\u00fdplne. To je fajn, ale nerie\u0161i to ten povolen\u00fd r\u00e1m. Silov\u00fd tr\u00e9ning, teda cielen\u00e9 <strong>cviky na celulit\u00eddu<\/strong>, buduje a spev\u0148uje svaly pod ko\u017eou \u2013 ten spom\u00ednan\u00fd r\u00e1m postele. Pevn\u00fd, gu\u013eat\u00fd sval doslova vytl\u00e1\u010da ko\u017eu zvn\u00fatra von, nap\u00edna ju a t\u00fdm vyhladzuje jej povrch. Zrazu ten \u201ematrac\u201c le\u017e\u00ed na pevnom podklade a jamky s\u00fa ove\u013ea menej vidite\u013en\u00e9. Preto t\u00e1 frustr\u00e1cia, \u017ee \u201ecvi\u010d\u00edm, zdravo sa stravujem a ni\u010d nepom\u00e1ha\u201c. Zrejme len cvi\u010d\u00ed\u0161 nespr\u00e1vny typ pohybu. Nie je to o tom cvi\u010di\u0165 viac, ale cvi\u010di\u0165 rozumnej\u0161ie.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"TOP_10_Najlepsie_cviky_na_celulitidu_ktore_zvladnes_v_obyvacke\"><\/span><span class=\"ez-toc-section\" id=\"TOP_10_Nejlepsi_cviky_na_celulitidu_ktere_zvladnes_v_obyvaku\"><\/span>TOP 10: Najlep\u0161ie cviky na celulit\u00eddu, ktor\u00e9 zvl\u00e1dne\u0161 v ob\u00fdva\u010dke<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Zostavila som pre teba zoznam desiatich cvikov, ktor\u00e9 sa mi osved\u010dili najviac. Nepotrebuje\u0161 \u017eiadne drah\u00e9 vybavenie ani permanentku do posil\u0148ovne. Sta\u010d\u00ed ti podlo\u017eka, odhodlanie a k\u00fasok miesta v ob\u00fdva\u010dke. D\u00f4le\u017eit\u00e1 pozn\u00e1mka: ak m\u00e1\u0161 probl\u00e9my s kolenami alebo chrbtom, za\u010dni opatrne a po\u010d\u00favaj svoje telo. Boles\u0165 (nie svalov\u00e1 \u00fanava, ale ostr\u00e1 boles\u0165) je sign\u00e1l, \u017ee m\u00e1\u0161 cvik vynecha\u0165 alebo sa poradi\u0165 s fyzioterapeutom. Pri ka\u017edom cviku ti pop\u00ed\u0161em, ako na to, ko\u013ekokr\u00e1t ho opakova\u0165 a hlavne pre\u010do je tak\u00fd skvel\u00fd v boji proti pomaran\u010dovej ko\u017ei. Pam\u00e4taj, technika je d\u00f4le\u017eitej\u0161ia ako r\u00fdchlos\u0165. S\u00fastre\u010f sa na spr\u00e1vne prevedenie a zapojenie svalov. Tieto <strong>cviky na celulit\u00eddu<\/strong> s\u00fa tvojou novou tajnou zbra\u0148ou.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Klasicke_drepy_Zaklad_ktory_nesmie_chybat\"><\/span><span class=\"ez-toc-section\" id=\"1_Klasicke_drepy_Zaklad_ktery_nesmi_chybet\"><\/span>1. Klasick\u00e9 drepy: Z\u00e1klad, ktor\u00fd nesmie ch\u00fdba\u0165<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Ako na to:<\/strong> Postav sa rovno, nohy na \u0161\u00edrku ramien, \u0161pi\u010dky smeruj\u00fa mierne von. Chrb\u00e1t dr\u017e po cel\u00fd \u010das rovn\u00fd, ramen\u00e1 stiahnut\u00e9 dozadu a dole, poh\u013ead smeruje vpred. S n\u00e1dychom cho\u010f dole, ako by si si chcela sadn\u00fa\u0165 na nevidite\u013en\u00fa stoli\u010dku. Zadok tla\u010d dozadu a dole. Kolen\u00e1 by mali smerova\u0165 v smere \u0161pi\u010diek a nemali by presahova\u0165 ich \u00farove\u0148. Cho\u010f tak hlboko, ako ti to telo dovol\u00ed, ide\u00e1lne tak, aby stehn\u00e1 boli rovnobe\u017ene so zemou. S v\u00fddychom sa plynule vr\u00e1\u0165 do v\u00fdchodiskovej poz\u00edcie, v hornej polohe poriadne zatni sedacie svaly.<\/p>\n<p><strong>Po\u010det opakovan\u00ed:<\/strong> 3 s\u00e9rie po 12\u201315 opakovaniach.<\/p>\n<p><strong>Pre\u010do funguje na celulit\u00eddu:<\/strong> Drep je kr\u00e1\u013eom v\u0161etk\u00fdch cvikov na spodn\u00fa \u010das\u0165 tela. Je to komplexn\u00fd cvik, ktor\u00fd zap\u00e1ja predn\u00fa stranu stehien (kvadricepsy), zadn\u00fa stranu stehien (hamstringy) a predov\u0161etk\u00fdm sedacie svaly. Pr\u00e1ve posilnenie t\u00fdchto ve\u013ek\u00fdch svalov\u00fdch parti\u00ed je absol\u00fatne nevyhnutn\u00e9. Silnej\u0161ie a pevnej\u0161ie svaly poskytuj\u00fa ko\u017ei lep\u0161iu oporu, nap\u00ednaj\u00fa ju a t\u00fdm opticky vyhladzuj\u00fa prejavy celulit\u00eddy. Je to jeden z najefekt\u00edvnej\u0161\u00edch <a href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/\">cvikov na zadok<\/a> v\u00f4bec.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Vypady_Pre_pevne_stehna_a_gulaty_zadok\"><\/span><span class=\"ez-toc-section\" id=\"2_Vypady_Pro_pevna_stehna_a_kulaty_zadek\"><\/span>2. V\u00fdpady: Pre pevn\u00e9 stehn\u00e1 a gu\u013eat\u00fd zadok<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Ako na to:<\/strong> Postav sa vzpriamene, nohy na \u0161\u00edrku bokov. Urob dlh\u00fd krok vpred jednou nohou. S n\u00e1dychom pokr\u010d obe kolen\u00e1 a klesaj dole, k\u00fdm obe kolen\u00e1 nezvieraj\u00fa uhol pribli\u017ene 90 stup\u0148ov. Koleno prednej nohy sa nedost\u00e1va pred \u0161pi\u010dku a koleno zadnej nohy sa takmer dot\u00fdka zeme. Trup je vzpriamen\u00fd. S v\u00fddychom sa odraz od prednej nohy a vr\u00e1\u0165 sa sp\u00e4\u0165 do v\u00fdchodiskovej poz\u00edcie. Nohy vystriedaj.<\/p>\n<p><strong>Po\u010det opakovan\u00ed:<\/strong> 3 s\u00e9rie po 10\u201312 opakovaniach na ka\u017ed\u00fa nohu.<\/p>\n<p><strong>Pre\u010do funguje na celulit\u00eddu:<\/strong> V\u00fdpady s\u00fa fantastick\u00e9, preto\u017ee izoluj\u00fa ka\u017ed\u00fa nohu zvl\u00e1\u0161\u0165, \u010do pom\u00e1ha vyrovna\u0165 pr\u00edpadn\u00e9 svalov\u00e9 dysbalancie. Intenz\u00edvne pracuj\u00fa na tvarovan\u00ed zadku a zadnej strany stehien \u2013 presne tam, kde sa <a href=\"https:\/\/www.bezdiety.blog\/sk\/celulitida-na-stehnach\/\">celulit\u00edda na stehn\u00e1ch<\/a> objavuje naj\u010dastej\u0161ie. Zlep\u0161uj\u00fa stabilitu a z\u00e1rove\u0148 buduj\u00fa pevn\u00fa svalov\u00fa hmotu, ktor\u00e1 vyhladzuje poko\u017eku.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Hip_Thrust_Zdvihanie_panvy_so_zatazou_Moj_osobny_favorit\"><\/span><span class=\"ez-toc-section\" id=\"3_Hip_Thrust_Zvedani_panve_se_zatezi_Muj_osobni_favorit\"><\/span>3. Hip Thrust (Zdv\u00edhanie panvy so z\u00e1\u0165a\u017eou): M\u00f4j osobn\u00fd favorit<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Toto je cvik, pri ktorom som prv\u00fdkr\u00e1t videla re\u00e1lnu zmenu. Sadni si na zem, opri sa chrbtom o hranu pohovky (opora v oblasti lopatiek). Pokr\u010d nohy, chodidl\u00e1 na zem, na \u0161\u00edrku bokov. Chce\u0161 si to s\u0165a\u017ei\u0165? Polo\u017e si na panvu f\u013ea\u0161u s vodou. S v\u00fddychom vyraz panvou nahor \u2014 telo od ramien po kolen\u00e1 v jednej rovine. Hore poriadne stla\u010d zadok a chv\u00ed\u013eu vydr\u017e. Nasp\u00e4\u0165 dole cho\u010f pomaly, ale zadok neodkladaj \u00faplne na zem.<\/p>\n<p>Daj si 3 s\u00e9rie po 15. Tento cvik je absol\u00fatny \u0161ampi\u00f3n na zadok. Na rozdiel od drepov to\u013eko nezap\u00e1ja stehn\u00e1, v\u0161etku drinu odvedie zadok. A presne to potrebuje\u0161 \u2014 pevn\u00fd sval pod ko\u017eou vytv\u00e1ra hlad\u0161\u00ed povrch. Ak h\u013ead\u00e1\u0161 <strong>cviky na celulit\u00eddu<\/strong> na zadku, tento je jeden z najlep\u0161\u00edch, ak\u00e9 pozn\u00e1m.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Sumo_drepy_Siroke_drepy_Na_vnutornu_stranu_stehien\"><\/span><span class=\"ez-toc-section\" id=\"4_Sumo_drepy_Siroke_drepy_Pro_vnitrni_stranu_stehen\"><\/span>4. Sumo drepy (\u0160irok\u00e9 drepy): Na vn\u00fatorn\u00fa stranu stehien<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Ako na to:<\/strong> Postoj je ove\u013ea \u0161ir\u0161\u00ed ako pri klasickom drepe, \u0161pi\u010dky smeruj\u00fa v\u00fdrazne do str\u00e1n (predstav si postoj z\u00e1pasn\u00edka sumo). Chrb\u00e1t dr\u017e rovn\u00fd, trup vzpriamen\u00fd. S n\u00e1dychom cho\u010f dole, kolen\u00e1 sa pohybuj\u00fa smerom von, v smere \u0161pi\u010diek. Sna\u017e sa dosta\u0165 \u010do najni\u017e\u0161ie, ale udr\u017euj rovn\u00fd chrb\u00e1t. S v\u00fddychom sa vr\u00e1\u0165 hore a v hornej poz\u00edcii silno stla\u010d zadok a vn\u00fatorn\u00fa stranu stehien.<\/p>\n<p><strong>Po\u010det opakovan\u00ed:<\/strong> 3 s\u00e9rie po 12\u201315 opakovaniach.<\/p>\n<p><strong>Pre\u010do funguje na celulit\u00eddu:<\/strong> K\u00fdm klasick\u00e9 drepy cielia viac na predn\u00fa a zadn\u00fa stranu stehien, sumo drepy intenz\u00edvne zap\u00e1jaj\u00fa vn\u00fatorn\u00fa stranu stehien a zadok z in\u00e9ho uhla. Pr\u00e1ve vn\u00fatorn\u00e1 strana stehien je pre mnoho \u017eien problematickou partiou, kde sa ko\u017ea \u010dasto povo\u013euje. Spevnen\u00edm t\u00fdchto svalov z\u00edska\u0161 pevnej\u0161ie a hlad\u0161ie stehn\u00e1. Tento cvik je skvel\u00fdm pomocn\u00edkom v ot\u00e1zce, <a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-stehna\/\">ako schudn\u00fa\u0165 stehn\u00e1<\/a> a z\u00e1rove\u0148 ich spevni\u0165.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Step-up_Vystupy_na_stolicku\"><\/span><span class=\"ez-toc-section\" id=\"5_Step-up_Vystupy_na_zidli\"><\/span>5. Step-up (V\u00fdstupy na stoli\u010dku)<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Ako na to:<\/strong> Postav se \u010delom k stabilnej stoli\u010dke, lavi\u010dke alebo schodu. Polo\u017e cel\u00e9 chodidlo jednej nohy na stoli\u010d\u010dku. S v\u00fddychom sa pomocou tejto nohy zdvihni hore do stoja na stoli\u010dke, druh\u00fa nohu len mierne prino\u017e. V\u00e1ha je cel\u00fd \u010das na stojnej nohe. S n\u00e1dychom pomaly a kontrolovane klesaj sp\u00e4\u0165 dole. Vystriedaj nohy, alebo najprv odcvi\u010d cel\u00fa s\u00e9riu na jednu nohu a potom na druh\u00fa.<\/p>\n<p><strong>Po\u010det opakovan\u00ed:<\/strong> 3 s\u00e9rie po 10\u201312 opakovaniach na ka\u017ed\u00fa nohu.<\/p>\n<p><strong>Pre\u010do funguje na celulit\u00eddu:<\/strong> V\u00fdstupy s\u00fa skvel\u00fdm funk\u010dn\u00fdm cvikom, ktor\u00fd simuluje ch\u00f4dzu po schodoch. Perfektne izoluj\u00fa pr\u00e1cu jednej nohy, \u010do n\u00fati sedacie svaly a svaly stehien k maxim\u00e1lnemu v\u00fdkonu. Tento pohyb buduje silu a objem svalov, ktor\u00e9 potom pom\u00e1haj\u00fa nap\u00edna\u0165 ko\u017eu a redukova\u0165 vidite\u013enos\u0165 celulit\u00eddy. Patria medzi \u010fal\u0161ie skvel\u00e9 <strong>cviky na celulit\u00eddu<\/strong>, ktor\u00e9 m\u00f4\u017ee\u0161 robi\u0165 kdeko\u013evek.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Mrtvy_tah_na_jednej_nohe_Pre_stabilitu_a_zadne_stehna\"><\/span><span class=\"ez-toc-section\" id=\"6_Mrtvy_tah_na_jedne_noze_Pro_stabilitu_a_zadni_stehna\"><\/span>6. M\u0155tvy \u0165ah na jednej nohe: Pre stabilitu a zadn\u00e9 stehn\u00e1<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Ako na to:<\/strong> Postav sa na jednu nohu, druh\u00fa mierne pokr\u010d a zdvihni zo zeme. Stojn\u00e1 noha je z\u013eahka pokr\u010den\u00e1 v kolene. S rovn\u00fdm chrbtom sa za\u010dni pomaly predkl\u00e1\u0148a\u0165 v bedr\u00e1ch, ako by si chcela nie\u010do zdvihn\u00fa\u0165 zo zeme. Zano\u017een\u00e1 noha ide s\u00fa\u010dasne dozadu a nahor pre udr\u017eanie rovnov\u00e1hy. Telo by malo tvori\u0165 p\u00edsmeno \u201eT\u201c. Vr\u00e1\u0165 sa pomaly a kontrolovane sp\u00e4\u0165. Pre lep\u0161iu stabilitu sa m\u00f4\u017ee\u0161 rukou z\u013eahka pridr\u017eiava\u0165 steny alebo stoli\u010dky.<\/p>\n<p><strong>Po\u010det opakovan\u00ed:<\/strong> 3 s\u00e9rie po 10 opakovaniach na ka\u017ed\u00fa nohu.<\/p>\n<p><strong>Pre\u010do funguje na celulit\u00eddu:<\/strong> Tento cvik je zameran\u00fd na hamstringy (zadn\u00e1 strana stehien) a zadok, \u010do s\u00fa hlavn\u00e9 oblasti pre boj s celulit\u00eddou. Z\u00e1rove\u0148 v\u00fdrazne zlep\u0161uje stabilitu a posil\u0148uje hlbok\u00e9 stabiliza\u010dn\u00e9 svaly. Spevnen\u00edm zadnej strany stehien dosiahne\u0161 hlad\u0161\u00ed prechod medzi stehnom a zadkom.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Glute_Bridge_Mostik_Jednoduchy_ale_ucinny\"><\/span><span class=\"ez-toc-section\" id=\"7_Glute_Bridge_Most_Jednoduchy_ale_ucinny\"><\/span>7. Glute Bridge (Most\u00edk): Jednoduch\u00fd, ale \u00fa\u010dinn\u00fd<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Ako na to:<\/strong> \u013dahni si na chrb\u00e1t, ruky pozd\u013a\u017e tela, dla\u0148ami dole. Nohy pokr\u010d v kolen\u00e1ch, chodidl\u00e1 s\u00fa na zemi na \u0161\u00edrku bokov, bl\u00edzko pri zadku. S v\u00fddychom dvihni panvu nahor, opieraj sa o ramen\u00e1 a chodidl\u00e1. V hornej poz\u00edcii silno stla\u010d zadok a spevni brucho. Telo tvor\u00ed priamku od ramien ku kolen\u00e1m. Chv\u00ed\u013eu vydr\u017e a s n\u00e1dychom sa pomaly vr\u00e1\u0165 stavec po stavci sp\u00e4\u0165 na podlo\u017eku.<\/p>\n<p><strong>Po\u010det opakovan\u00ed:<\/strong> 3 s\u00e9rie po 15\u201320 opakovaniach.<\/p>\n<p><strong>Pre\u010do funguje na celulit\u00eddu:<\/strong> Most\u00edk je skvel\u00fd cvik na aktiv\u00e1ciu sedac\u00edch svalov, ktor\u00fd neza\u0165a\u017euje chrb\u00e1t. Je ide\u00e1lny pre za\u010diato\u010dn\u00ed\u010dky, ale aj pokro\u010dil\u00e9 si ho vedia s\u0165a\u017ei\u0165 (napr. polo\u017een\u00edm z\u00e1\u0165a\u017ee na panvu alebo cvi\u010den\u00edm na jednej nohe). Pravideln\u00fdm cvi\u010den\u00edm tohto cviku buduje\u0161 pevn\u00fd a gu\u013eat\u00fd zadok, ktor\u00fd je z\u00e1kladom pre hladk\u00fa poko\u017eku v tejto oblasti.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_Wall_Sit_Vydrz_v_sede_pri_stene_Nenavidis_ho_ale_funguje\"><\/span><span class=\"ez-toc-section\" id=\"8_Wall_Sit_Vydrz_v_sedu_u_zdi_Nenavidis_ho_ale_funguje\"><\/span>8. Wall Sit (V\u00fddr\u017e v sede pri stene): Nen\u00e1vid\u00ed\u0161 ho, ale funguje<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Budem \u00faprimn\u00e1 \u2014 tento cvik je utrpenie. Ale v\u00fdsledky za to stoja. Opri sa chrbtom o stenu a k\u013a\u017e sa dole, k\u00fdm nebude\u0161 \u201esedie\u0165\u201c \u2014 stehn\u00e1 rovnobe\u017ene so zemou, kolen\u00e1 v uhle 90 stup\u0148ov. Chrb\u00e1t pritla\u010d k stene. A teraz? Vydr\u017e. 30 sek\u00fand na za\u010diatok, postupne sa prepracuj na min\u00fatu. 3 s\u00e9rie.<\/p>\n<p>Svaly pracuj\u00fa ako \u0161ialen\u00e9, aj ke\u010f sa neh\u00fdbe\u0161. Presne toto buduje vytrvalos\u0165 a silu v predn\u00fdch stehn\u00e1ch. A pevn\u00e9, siln\u00e9 stehn\u00e1 = napnut\u00e1 ko\u017ea. Navy\u0161e je to skvel\u00fd test tvojej v\u00f4le \u2014 ke\u010f pre\u017eije\u0161 wall sit, zvl\u00e1dne\u0161 \u00faplne v\u0161etko.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"9_Fire_Hydrant_Zanozovanie_pokrcmo_do_strany\"><\/span><span class=\"ez-toc-section\" id=\"9_Fire_Hydrant_Zanozovani_pokrcmo_do_strany\"><\/span>9. Fire Hydrant (Zano\u017eovanie pokr\u010dmo do strany)<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Ako na to:<\/strong> K\u013eakni si na v\u0161etky \u0161tyri. Dlane s\u00fa pod ramenami, kolen\u00e1 pod bedrami. Chrb\u00e1t je rovn\u00fd, brucho spevnen\u00e9. S v\u00fddychom zdvihni jednu pokr\u010den\u00fa nohu do strany, \u010do najvy\u0161\u0161ie to ide, bez toho, aby si rotovala v panve. Pohyb vych\u00e1dza z bedra, predstav si psa, ktor\u00fd zna\u010dkuje hydrant. S n\u00e1dychom vr\u00e1\u0165 nohu kontrolovane sp\u00e4\u0165.<\/p>\n<p><strong>Po\u010det opakovan\u00ed:<\/strong> 3 s\u00e9rie po 15 opakovaniach na ka\u017ed\u00fa stranu.<\/p>\n<p><strong>Pre\u010do funguje na celulit\u00eddu:<\/strong> Tento cvik sa zameriava na stredn\u00fd a mal\u00fd sedac\u00ed sval, ktor\u00e9 s\u00fa zodpovedn\u00e9 za gu\u013eat\u00fd tvar zadku a pevn\u00e9 boky. Posilnen\u00edm t\u00fdchto \u010dasto opom\u00ednan\u00fdch svalov pom\u00e1ha\u0161 vytvarova\u0165 boky a zadok, \u010do prispieva k hlad\u0161iemu vzh\u013eadu. Je to v\u00fdborn\u00fd doplnok ku komplexn\u00fdm cvikom a patr\u00ed medzi d\u00f4le\u017eit\u00e9 <a href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-boky\/\">cviky na boky<\/a>.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"10_Donkey_Kick_Oslie_kopy\"><\/span><span class=\"ez-toc-section\" id=\"10_Donkey_Kick_Osli_kopy\"><\/span>10. Donkey Kick (Oslie kopy)<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Ako na to:<\/strong> Zosta\u0148 v poz\u00edcii na v\u0161etk\u00fdch \u0161tyroch. S v\u00fddychom zdvihni jednu pokr\u010den\u00fa nohu dozadu a nahor, ako by si chcela p\u00e4tou odtla\u010di\u0165 stopu na strop. S\u00fastre\u010f sa na stla\u010denie sedacieho svalu. Panvu dr\u017e st\u00e1le v rovine, nepreh\u00fdbaj sa v kr\u00ed\u017eoch. S n\u00e1dychom vr\u00e1\u0165 nohu sp\u00e4\u0165 do v\u00fdchodiskovej poz\u00edcie.<\/p>\n<p><strong>Po\u010det opakovan\u00ed:<\/strong> 3 s\u00e9rie po 15 opakovaniach na ka\u017ed\u00fa stranu.<\/p>\n<p><strong>Pre\u010do funguje na celulit\u00eddu:<\/strong> Oslie kopy s\u00fa \u010fal\u0161\u00edm skvel\u00fdm izola\u010dn\u00fdm cvikom, ktor\u00fd cieli priamo na ve\u013ek\u00fd sedac\u00ed sval. Pom\u00e1haj\u00fa zdvihn\u00fa\u0165 a zagu\u013eati\u0165 zadok. Tento cvik je perfektn\u00fd na z\u00e1ver tr\u00e9ningu pre \u201edopumpovanie\u201c svalov a maxim\u00e1lnu stimul\u00e1ciu pre ich rast a spevnenie.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Ako_si_zostavit_treningovy_plan_Tvoj_tyzdenny_boj_s_celulitidou\"><\/span><span class=\"ez-toc-section\" id=\"Jak_si_sestavit_treninkovy_plan_Tvuj_tydenni_boj_s_celulitidou\"><\/span>Ako si zostavi\u0165 tr\u00e9ningov\u00fd pl\u00e1n: Tvoj t\u00fd\u017edenn\u00fd boj s celulit\u00eddou<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>M\u00e1\u0161 zoznam najlep\u0161\u00edch cvikov, ale \u010do teraz s n\u00edm? Z\u00e1kladom \u00faspechu je pravidelnos\u0165 a spr\u00e1vna \u0161trukt\u00fara. Nemus\u00ed\u0161 cvi\u010di\u0165 ka\u017ed\u00fd de\u0148. Svaly potrebuj\u00fa \u010das na regener\u00e1ciu a rast. Ide\u00e1lne je zaradi\u0165 tieto <strong>cviky na celulit\u00eddu<\/strong> do svojho re\u017eimu 3\u00d7 t\u00fd\u017edenne, napr\u00edklad v pondelok, v stredu a v piatok. Ka\u017ed\u00fd tr\u00e9ning ti zaberie zhruba 30 min\u00fat.<\/p>\n<p><strong>\u0160trukt\u00fara tr\u00e9ningu:<\/strong><\/p>\n<ul>\n<li><strong>Zahriatie (5 min\u00fat):<\/strong> Nikdy ho nevynech\u00e1vaj! Daj si p\u00e1r min\u00fat \u013eahk\u00e9ho kardia na mieste (jumping jacky, vysok\u00e9 kolen\u00e1) a zakr\u00fa\u017e v\u0161etk\u00fdmi ve\u013ek\u00fdmi k\u013abmi.<\/li>\n<li><strong>Hlavn\u00e1 \u010das\u0165 (20 min\u00fat):<\/strong> Vyber si z m\u00f4jho zoznamu 5\u20136 cvikov. Nemus\u00ed\u0161 robi\u0165 zaka\u017ed\u00fdm v\u0161etky. M\u00f4\u017ee\u0161 si ich rozdeli\u0165, napr\u00edklad jeden de\u0148 sa viac zamera\u0165 na drepy a v\u00fdpady, druh\u00fd de\u0148 na hip thrust a izola\u010dn\u00e9 cviky. Odcvi\u010d vybran\u00e9 cviky v 3 s\u00e9ri\u00e1ch s kr\u00e1tkou pauzou (30\u201360 sek\u00fand) medzi nimi.<\/li>\n<li><strong>Z\u00e1vere\u010dn\u00e9 natiahnutie (5 min\u00fat):<\/strong> Po tr\u00e9ningu pona\u0165ahuj hlavne svaly stehien a zadku. Pom\u00f4\u017ee\u0161 tak regener\u00e1cii a zlep\u0161\u00ed\u0161 flexibilitu.<\/li>\n<\/ul>\n<p>Tento pl\u00e1n je udr\u017eate\u013en\u00fd a efekt\u00edvny. Pam\u00e4taj, \u017ee najd\u00f4le\u017eitej\u0161ie je po\u010d\u00fava\u0165 svoje telo. Ak c\u00edti\u0161 boles\u0165 (nie t\u00fa pr\u00edjemn\u00fa svalov\u00fa \u00fanavu), daj si pauzu. \u0160t\u00fadie ukazuj\u00fa, \u017ee prv\u00e9 vidite\u013en\u00e9 zmeny v text\u00fare ko\u017ee v\u010faka silov\u00e9mu tr\u00e9ningu prich\u00e1dzaj\u00fa po 8\u201312 t\u00fd\u017ed\u0148och konzistentn\u00e9ho cvi\u010denia. Tak\u017ee vydr\u017e!<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Cvicenie_je_70_uspechu_A_ten_zvysok\"><\/span><span class=\"ez-toc-section\" id=\"Cviceni_je_70_uspechu_A_ten_zbytek\"><\/span>Cvi\u010denie je 70 % \u00faspechu. A ten zvy\u0161ok?<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Poviem ti to na rovinu: aj tie najlep\u0161ie <strong>cviky na celulit\u00eddu<\/strong> nebud\u00fa fungova\u0165 naplno, ak ich nepodpor\u00ed\u0161 \u010fal\u0161\u00edmi n\u00e1vykmi. Cvi\u010denie stavia dom, ale potrebuje\u0161 aj maltu a strechu. \u010co e\u0161te tvoje stehn\u00e1 potrebuj\u00fa?<\/p>\n<p><strong>1. Jedlo a pitie:<\/strong> Nemus\u00ed\u0161 dr\u017ea\u0165 drastick\u00e9 di\u00e9ty, tie \u010dasto celulit\u00eddu e\u0161te zhor\u0161uj\u00fa kv\u00f4li strate svalovej hmoty. Zameraj sa na jedlo, ktor\u00e9 ti d\u00e1va zmysel. Ve\u013ea bielkov\u00edn (m\u00e4so, tvaroh, strukoviny), ktor\u00e9 s\u00fa stavebn\u00fdm kame\u0148om svalov, a kvalitn\u00e9 sacharidy (ovsen\u00e9 vlo\u010dky, zemiaky, celozrnn\u00e9 pe\u010divo) pre energiu. Pre pevnej\u0161iu ko\u017eu pridaj potraviny bohat\u00e9 na vitam\u00edn C (papriky, kivi, jahody) a kolag\u00e9n (kostn\u00fd v\u00fdvar, \u017eelat\u00edna) \u2014 tie podporuj\u00fa tvorbu kolag\u00e9nu, ktor\u00fd dr\u017e\u00ed ko\u017eu elastick\u00fa. Obmedz priemyselne spracovan\u00e9 potraviny, cukor a nadbytok soli. A hlavne pi! Dostato\u010dn\u00fd pr\u00edjem \u010distej vody (cca 2\u20133 litre denne) udr\u017euje ko\u017eu hydratovan\u00fa, pru\u017en\u00fa a pom\u00e1ha odplavova\u0165 tox\u00edny. Pre chudnutie je ve\u013emi d\u00f4le\u017eit\u00e9 udr\u017ea\u0165 si mierny <a href=\"https:\/\/www.bezdiety.blog\/sk\/kaloricky-deficit\/\">kalorick\u00fd deficit<\/a>, ale nikdy nie na \u00fakor d\u00f4le\u017eit\u00fdch \u017eiv\u00edn.<\/p>\n<p><strong>2. Podpora krvn\u00e9ho obehu:<\/strong> Celulit\u00edda s\u00favis\u00ed aj so zlou mikrocirkul\u00e1ciou. \u010coko\u013evek, \u010do rozpr\u00fadi krv a lymfu v postihnut\u00fdch parti\u00e1ch, pom\u00f4\u017ee. Skvel\u00e9 s\u00fa mas\u00e1\u017ee \u2013 \u010di u\u017e ru\u010dn\u00e9, pomocou mas\u00e1\u017enej hlavice, alebo kefovanie nasucho (dry brushing). Venuj tomu p\u00e1r min\u00fat denne, ide\u00e1lne pred sprchou. Zlep\u0161\u00ed\u0161 tak prekrvenie ko\u017ee a podpor\u00ed\u0161 odvod odpadov\u00fdch l\u00e1tok.<\/p>\n<p><strong>3. Celkov\u00fd \u017eivotn\u00fd \u0161t\u00fdl:<\/strong> Stres, faj\u010denie a nedostatok sp\u00e1nku maj\u00fa negat\u00edvny vplyv na kvalitu na\u0161ej poko\u017eky. Sna\u017e sa n\u00e1js\u0165 si \u010das na oddych, dobre spa\u0165 a obmedzi\u0165 zlozvyky. Aj tieto zdanliv\u00e9 mali\u010dkosti prispievaj\u00fa k celkov\u00e9mu zdraviu a vzh\u013eadu tvojej ko\u017ee. Pre komplexn\u00fd preh\u013ead v\u0161etk\u00fdch faktorov si pre\u010d\u00edtaj m\u00f4j \u010dl\u00e1nok <a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-sa-zbavit-celulitidy\/\">ako sa zbavi\u0165 celulit\u00eddy<\/a>, kde rozober\u00e1m v\u0161etko do h\u013abky.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Zaver_Bud_trpezliva_vysledky_pridu\"><\/span><span class=\"ez-toc-section\" id=\"Zaver_Bud_trpeliva_vysledky_prijdou\"><\/span>Z\u00e1ver: Bu\u010f trpezliv\u00e1, v\u00fdsledky pr\u00eddu<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A teraz to najd\u00f4le\u017eitej\u0161ie, \u010do si z tohto v\u0161etk\u00e9ho odnies\u0165: bu\u010f na seba dobr\u00e1 a daj tomu \u010das. Celulit\u00edda sa ti neurobila zo d\u0148a na de\u0148 a zo d\u0148a na de\u0148 ani nezmizne. \u017diadny z\u00e1zra\u010dn\u00fd kr\u00e9m, \u017eiadna proced\u00fara za stovky eur. Spr\u00e1vne <strong>cviky na celulit\u00eddu<\/strong> funguj\u00fa, len im daj priestor. V\u00e4\u010d\u0161ina \u017eien vid\u00ed prv\u00e9 zmeny na text\u00fare ko\u017ee po 8\u201312 t\u00fd\u017ed\u0148och poctiv\u00e9ho tr\u00e9ningu. V\u00fdsledky s\u00fa individu\u00e1lne, ale pr\u00eddu. Bud\u00fa dni, ke\u010f sa ti nebude chcie\u0165. Ke\u010f bude\u0161 ma\u0165 pocit, \u017ee sa ni\u010d nedeje. V tie dni si spome\u0148, pre\u010do si za\u010dala. Predstav si ten pocit, ke\u010f si bud\u00face leto bez v\u00e1hania oble\u010die\u0161 kra\u0165asy, \u010do ti le\u017eia v skrini. Tieto <strong>cviky na celulit\u00eddu<\/strong> s\u00fa tvoja mapa. Tak \u010do, ide\u0161 do toho? Rozroluj podlo\u017eku a daj si prv\u00fa s\u00e9riu drepov. Hne\u010f teraz. Ten prv\u00fd krok je naj\u0165a\u017e\u0161\u00ed, ale ja viem, \u017ee to d\u00e1\u0161!<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Casto_kladene_otazky_FAQ\"><\/span><span class=\"ez-toc-section\" id=\"Casto_kladene_otazky_FAQ\"><\/span>\u010casto kladen\u00e9 ot\u00e1zky (FAQ)<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Ako_rychlo_uvidim_vysledky_ked_budem_pravidelne_cvicit_tieto_cviky_na_celulitidu\"><\/span><span class=\"ez-toc-section\" id=\"Jak_rychle_uvidim_vysledky_kdyz_budu_pravidelne_cvicit_tyto_cviky_na_celulitidu\"><\/span>Ako r\u00fdchlo uvid\u00edm v\u00fdsledky, ke\u010f budem pravidelne cvi\u010di\u0165 tieto cviky na celulit\u00eddu?<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Ch\u00e1pem, \u017ee chce\u0161 vidie\u0165 v\u00fdsledky hne\u010f. Kto by nechcel? Prv\u00fd pocit, \u017ee s\u00fa svaly pevnej\u0161ie, sa dostav\u00ed u\u017e po 2\u20133 t\u00fd\u017ed\u0148och. Vidite\u013en\u00e9 vyhladenie poko\u017eky a zmen\u0161enie jamiek v\u0161ak zvy\u010dajne nast\u00e1va po 8 a\u017e 12 t\u00fd\u017ed\u0148och pravideln\u00e9ho a poctiv\u00e9ho tr\u00e9ningu (3\u00d7 t\u00fd\u017edenne) v kombin\u00e1cii s rozumnou stravou. Telo potrebuje \u010das, aby vybudovalo nov\u00fa svalov\u00fa hmotu. Trpezlivos\u0165 je tu tvoj najlep\u0161\u00ed spojenec.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pomaha_na_celulitidu_aj_kardio_alebo_sa_mam_sustredit_len_na_silovy_trening\"><\/span><span class=\"ez-toc-section\" id=\"Pomaha_na_celulitidu_i_kardio_nebo_se_mam_soustredit_jen_na_silovy_trenink\"><\/span>Pom\u00e1ha na celulit\u00eddu aj kardio, alebo sa m\u00e1m s\u00fastredi\u0165 len na silov\u00fd tr\u00e9ning?<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Kardio rozhodne m\u00e1 svoje miesto! Pom\u00e1ha spa\u013eova\u0165 celkov\u00fd telesn\u00fd tuk, \u010do dok\u00e1\u017ee zmen\u0161i\u0165 objem tukov\u00fdch buniek a t\u00fdm prejavy celulit\u00eddy mierne zn\u00ed\u017ei\u0165. Ale samo o sebe nerie\u0161i pr\u00ed\u010dinu \u2013 ochabnut\u00e9 svalstvo. Ide\u00e1lna je kombin\u00e1cia. Silov\u00fd tr\u00e9ning (tieto <strong>cviky na celulit\u00eddu<\/strong>) ako z\u00e1klad 3\u00d7 t\u00fd\u017edenne a k tomu 1\u20132\u00d7 t\u00fd\u017edenne pridaj <a href=\"https:\/\/www.bezdiety.blog\/sk\/domace-kardio-cvicenie\/\">dom\u00e1ce kardio cvi\u010denie<\/a>, r\u00fdchlu ch\u00f4dzu alebo jazdu na bicykli. Silov\u00fd tr\u00e9ning buduje svaly, kardio p\u00e1li tuk. Spolo\u010dne tvoria neprekonate\u013en\u00fd t\u00edm.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Mozem_tieto_cviky_cvicit_aj_ked_mam_vyraznu_celulitidu_a_nadvahu\"><\/span><span class=\"ez-toc-section\" id=\"Muzu_tyto_cviky_cvicit_i_kdyz_mam_vyraznou_celulitidu_a_nadvahu\"><\/span>M\u00f4\u017eem tieto cviky cvi\u010di\u0165, aj ke\u010f m\u00e1m v\u00fdrazn\u00fa celulit\u00eddu a nadv\u00e1hu?<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Rozhodne \u00e1no! Pr\u00e1ve pre teba je to ten najlep\u0161\u00ed za\u010diatok. Cvi\u010denie je prospe\u0161n\u00e9 v akejko\u013evek f\u00e1ze. Zo za\u010diatku napr\u00edklad neurob\u00ed\u0161 to\u013eko opakovan\u00ed alebo nep\u00f4jde\u0161 tak hlboko do drepu, a to je \u00faplne v poriadku. Za\u010dni pomaly, s\u00fastre\u010f sa na spr\u00e1vnu techniku a postupne prid\u00e1vaj. Ka\u017ed\u00fd pohyb sa po\u010d\u00edta a je to krok spr\u00e1vnym smerom k pevnej\u0161iemu a zdrav\u0161iemu telu.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kolko_minut_denne_staci_cvicit_pre_viditelny_efekt\"><\/span><span class=\"ez-toc-section\" id=\"Kolik_minut_denne_staci_cvicit_pro_viditelny_efekt\"><\/span>Ko\u013eko min\u00fat denne sta\u010d\u00ed cvi\u010di\u0165 pre vidite\u013en\u00fd efekt?<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Nie je to o ka\u017edodennom cvi\u010den\u00ed. Kvalita je d\u00f4le\u017eitej\u0161ia ako kvantita. Namiesto 10 min\u00fat denne sa zameraj na tri plnohodnotn\u00e9 30-min\u00fatov\u00e9 tr\u00e9ningy t\u00fd\u017edenne. Tento re\u017eim d\u00e1va svalom dostato\u010dn\u00fd stimul na rast a z\u00e1rove\u0148 aj potrebn\u00fd \u010das na regener\u00e1ciu, po\u010das ktorej silnej\u00fa a rast\u00fa. Menej je niekedy viac.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Budu_tieto_cviky_na_celulitidu_fungovat_aj_bez_zmeny_stravy\"><\/span><span class=\"ez-toc-section\" id=\"Budou_tyto_cviky_na_celulitidu_fungovat_i_bez_zmeny_stravy\"><\/span>Bud\u00fa tieto cviky na celulit\u00eddu fungova\u0165 aj bez zmeny stravy?<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Cvi\u010denie bude ma\u0165 pozit\u00edvny efekt na spevnenie svalov bez oh\u013eadu na stravu. Vybuduje\u0161 si pevnej\u0161\u00ed z\u00e1klad pod ko\u017eou. Pre maxim\u00e1lne a vidite\u013en\u00e9 v\u00fdsledky je ale \u00faprava stravy absol\u00fatne nevyhnutn\u00e1. Ak bude\u0161 cvi\u010di\u0165, ale z\u00e1rove\u0148 jes\u0165 ve\u013ek\u00e9 mno\u017estvo nezdrav\u00fdch a kalorick\u00fdch jed\u00e1l, tukov\u00e1 vrstva sa nezmen\u0161\u00ed a efekt spevnen\u00fdch svalov nebude tak\u00fd vidite\u013en\u00fd. Cvi\u010denie a strava id\u00fa ruka v ruke \u2013 jedno bez druh\u00e9ho funguje len napoly.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>H\u013ead\u00e1\u0161 \u00fa\u010dinn\u00e9 cviky na celulit\u00eddu? Tu je 10 overen\u00fdch cvikov, ktor\u00e9 zvl\u00e1dne\u0161 aj v ob\u00fdva\u010dke. S tr\u00e9ningov\u00fdm pl\u00e1nom na cel\u00fd t\u00fd\u017ede\u0148.<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[29,100],"tags":[],"class_list":{"0":"post-5379","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-cviceni","7":"category-cviky-na-zadek-a-stehna"},"featured_image_src":null,"author_info":{"display_name":"Pavl\u00edna Zezulkov\u00e1","author_link":"https:\/\/www.bezdiety.blog\/sk\/autor\/pavlina\/"},"_links":{"self":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/5379","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\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/comments?post=5379"}],"version-history":[{"count":0,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/5379\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media?parent=5379"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/categories?post=5379"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/tags?post=5379"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}