Jak správně dělat dřepy


posilování cvičení fitness postava

Dřepy jste určitě v životě už párkrát dělali. Cvičíme je v podstatě od malička. A ani neuvažujeme, jakým způsobem je vlastně provádíme. Ale děláme je určitě správně? Správný dřep může hodně pomoct, posílí svaly snad na každé části těla. Je to jednoduchý způsob, jak si posílit celé tělo.

Jak tedy provést správný dřep?

Nehrbíme se a nezakláníme se. Záda budou rovné a pohled bude směřovat přímo před sebe. Tím posilujeme dokonce záda. Ramena stáhneme dolů, lopatky k sobě. Důležité je zatáhnout břišní svaly, tím je posílíme a záda dorovnáme. Důležité je pravidelně dýchat. Nezadržovat dech.

V kolenech udržujeme pravý úhel a ty nepřesahují špičky nohou. Takže dřepy neděláme až k zemi, pouze po pravý úhel v kolenou. Dřepy provádíme svaly, ne koleny. Zadek směřujte směrem dozadu.

Při poklesu dolů do pravého úhlu v kolenou - se nadechněte, při vzpřímení do stoje vydechněte.

Ruce můžete mít před sebou předpažené nebo v boku.

Říká se, že dřepy ničí klouby. Ale to jen v případě, že je bude dělat špatně. Pokud se budete držet návodu, posiluje svaly kolem kloubů a tím jim prospívá.

Možné jsou i různé modifikace dřepu. Základní je ten, že máte nohy od sebe v šíři ramen. Ale můžete dát nohy dál od sebe, blíž k sobě, paty od sebe nebo špičky k sobě a sami ucítíte, které svaly zrovna procvičujete ;-)

 

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