{"id":2876,"date":"2020-03-20T14:30:38","date_gmt":"2020-03-20T13:30:38","guid":{"rendered":"https:\/\/www.ibsaderma.cz\/?p=2876"},"modified":"2024-04-12T17:40:28","modified_gmt":"2024-04-12T15:40:28","slug":"zvyseni-tonusu-pazi-prostredky-pro-zpevneni-povislych-pazi","status":"publish","type":"post","link":"https:\/\/www.ibsaderma.cz\/cs\/derma-magazin\/telo\/paze\/zvyseni-tonusu-pazi-prostredky-pro-zpevneni-povislych-pazi\/","title":{"rendered":"ZPEVN\u011aN\u00cd POVISL\u00ddCH PA\u017d\u00cd"},"content":{"rendered":"\n

Jak zpevnit povolen\u00e9 pa\u017ee a z\u00e1rove\u0148 je udr\u017eet \u0161t\u00edhl\u00e9? P\u0159in\u00e1\u0161\u00edme v\u00e1m neju\u017eite\u010dn\u011bj\u0161\u00ed cviky, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt sami, bezpe\u010dn\u011b a z domova.<\/p>\n\n\n\n

Pokud plat\u00ed, \u017ee n\u00e1\u0161 obli\u010dej je na\u0161\u00edm prost\u0159edn\u00edkem ve styku se sv\u011btem, pak pa\u017ee jsou lakmusov\u00fdm pap\u00edrkem na\u0161\u00ed fyzick\u00e9 kondice. Pokud p\u0159iberete p\u00e1r kilo, ulo\u017e\u00ed se v\u00e1m na vnit\u0159n\u00ed stran\u011b pa\u017e\u00ed a z\u0159eteln\u011b je zat\u00ed\u017e\u00ed. Je\u0161t\u011b hor\u0161\u00ed je, \u017ee pokud hubnete p\u0159\u00edli\u0161 rychle, hroz\u00ed v\u00e1m povolen\u00e9 pa\u017en\u00ed svaly (tzv. \u201ebingo k\u0159\u00eddla\u201c). D\u016fsledek? Mus\u00edte m\u00edt ruce pevn\u011b p\u0159itisknut\u00e9 k bok\u016fm a h\u00fdbat pouze p\u0159edlokt\u00edm, zat\u00edmco v\u00e1m nezbyde nic jin\u00e9ho ne\u017e nosit dlouh\u00e9 ruk\u00e1vy. \u0158e\u0161en\u00ed v\u0161ak existuje.<\/p>\n\n\n\n

Za\u010dn\u011bme v\u00fd\u017eivou.<\/strong><\/h2>\n\n\n\n

Nen\u00ed \u017e\u00e1dn\u00fd univerz\u00e1ln\u00ed recept, jak zpevnit pa\u017ee a p\u0159itom nezv\u011bt\u0161it jejich objem \u2013 kl\u00ed\u010dov\u00e1 je kombinace spr\u00e1vn\u00fdch n\u00e1vyk\u016f. V prvn\u00ed \u0159ad\u011b je nutno upravit j\u00eddeln\u00ed\u010dek: omezit sacharidy, volit celozrnn\u00e9 t\u011bstoviny, vylou\u010dit sladkosti, j\u00edst ovoce a zeleninu, a p\u0159edev\u0161\u00edm p\u00edt hodn\u011b vody, abyste v\u00fdrazn\u011b sn\u00ed\u017eili zadr\u017eov\u00e1n\u00ed tekutin v oblasti pa\u017e\u00ed.<\/p>\n\n\n\n

Cvi\u010den\u00ed je nejlep\u0161\u00edm \u0159e\u0161en\u00edm, jen to s n\u00edm nep\u0159eh\u00e1n\u011bjte.<\/strong><\/h2>\n\n\n\n

Fyzick\u00e1 aktivita je bezpochyby nezbytn\u00e1, ale m\u016f\u017ee b\u00fdt dvouse\u010dnou zbran\u00ed, zejm\u00e9na pokud jste v poku\u0161en\u00ed to s n\u00ed p\u0159eh\u00e1n\u011bt. Cvi\u010den\u00ed, p\u0159i kter\u00fdch hubnete, maj\u00ed tak\u00e9 tendenci budovat svalovou hmotu pa\u017e\u00ed. Je z\u0159ejm\u00e9, \u017ee skon\u010dit s bicepsy a tricepsy kulturisty nen\u00ed \u0159e\u0161en\u00ed, kter\u00e9 hled\u00e1me.<\/p>\n\n\n\n

Ide\u00e1ln\u00ed cviky, kter\u00e9 v\u00e1m zajist\u00ed \u0161t\u00edhl\u00e9 a soum\u011brn\u00e9 pa\u017ee s dokonal\u00fdm pom\u011brem d\u00e9lky a hmotnosti, nevy\u017eaduj\u00ed posilovnu: m\u016f\u017eete je prov\u00e1d\u011bt doma, v parku nebo nanejv\u00fd\u0161 v baz\u00e9nu. Krom\u011b toho se p\u0159i nich nepou\u017e\u00edvaj\u00ed stroje, \u010dinky ani bradla, ale jsou zalo\u017eeny na v\u00e1ze vlastn\u00edho t\u011bla a jen v\u00fdjime\u010dn\u011b vy\u017eaduj\u00ed n\u011bjak\u00e9 lehk\u00e9 z\u00e1va\u017e\u00ed, nap\u0159\u00edklad napln\u011bn\u00e9 lahve vody. Jedin\u00e1 ingredience, kterou nesm\u00edte vynechat? D\u016fslednost.<\/p>\n\n\n\n

Chcete-li se vyhnout efektu povisl\u00e9 k\u016f\u017ee na pa\u017e\u00edch, mus\u00edte zhubnout a sou\u010dasn\u011b pa\u017ee zpevnit.<\/strong><\/h2>\n\n\n\n

Cvi\u010den\u00ed pa\u017e\u00ed by se m\u011bla prov\u00e1d\u011bt t\u0159ikr\u00e1t t\u00fddn\u011b, aby se svaly sta\u010dily uvolnit (v ostatn\u00edch dnech m\u016f\u017eete tr\u00e9novat jin\u00e9 \u010d\u00e1sti t\u011bla). Nezapome\u0148te na t\u0159i opakov\u00e1n\u00ed ka\u017ed\u00e9ho cviku a na odpo\u010dinek mezi jednotliv\u00fdmi s\u00e9riemi.<\/p>\n\n\n\n

Ne\u017e za\u010dnete s cviky na ruce, zah\u0159ejte si svaly prota\u017een\u00edm. P\u0159edejdete tak zran\u011bn\u00ed,<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Tricepsov\u00e9 extenze vsed\u011b.<\/strong><\/h3>\n\n\n\n

Toto cvi\u010den\u00ed m\u016f\u017eete bezpe\u010dn\u011b prov\u00e1d\u011bt doma. Pot\u0159ebujete pouze plnou l\u00e1hev vody, nejl\u00e9pe dvoulitrovou.<\/p>\n\n\n\n

    \n
  1. Zaujm\u011bte pohodlnou polohu ve stoje, vsed\u011b nebo vkle\u010de. Ob\u011bma rukama uchopte l\u00e1hev s vodou. Pln\u011b rozt\u00e1hn\u011bte pa\u017ee a zvedn\u011bte l\u00e1hev nad hlavu.<\/li>\n\n\n\n
  2. Spus\u0165te l\u00e1hev za hlavu pokr\u010den\u00edm lokt\u016f. Pomalu se nadechn\u011bte. Lokty m\u011bjte v klidu. Zastavte n\u00e1dech, kdy\u017e se l\u00e1hev dotkne va\u0161eho krku.<\/li>\n\n\n\n
  3. Ud\u011blejte vte\u0159inovou p\u0159est\u00e1vku, pak vydechn\u011bte, nat\u00e1hn\u011bte pa\u017ee a vra\u0165te je do v\u00fdchoz\u00ed polohy.<\/li>\n<\/ol>\n\n\n\n

    St\u0159\u00eddav\u00e9 posilov\u00e1n\u00ed.<\/strong><\/h3>\n\n\n\n
    \"\"<\/figure>\n\n\n\n

    Tento cvik vy\u017eaduje dv\u011b mal\u00e1 z\u00e1va\u017e\u00ed, nap\u0159\u00edklad dv\u011b p\u016fllitrov\u00e9 lahve s vodou, do ka\u017ed\u00e9 ruky jednu. Podle toho, jak lahve dr\u017e\u00edte, zapojujete jin\u00fd sval pa\u017ee. Kladivov\u00fd zdvih procvi\u010d\u00ed va\u0161e p\u0159edlokt\u00ed. \u00dachop se z\u00e1p\u011bst\u00edm oto\u010den\u00fdm o 90\u00b0 v\u00edce pos\u00edl\u00ed bicepsy. M\u016f\u017eete prov\u00e9st dv\u011b samostatn\u00e9 s\u00e9rie po 3 opakov\u00e1n\u00edch, abyste vyv\u00e1\u017een\u011b zapojili ob\u011b pa\u017ee.<\/p>\n\n\n\n

      \n
    1. Cvi\u010den\u00ed za\u010dn\u011bte s rukama nata\u017een\u00fdma pod\u00e9l t\u011bla, s rovn\u00fdmi z\u00e1dy a m\u00edrn\u011b pokr\u010den\u00fdma nohama.<\/li>\n\n\n\n
    2. Ohn\u011bte p\u0159edlokt\u00ed a sna\u017ete se udr\u017eet loket na m\u00edst\u011b. Zat\u00edmco zap\u00edn\u00e1te sval, vydechujte.<\/li>\n\n\n\n
    3. S n\u00e1dechem se pomalu vra\u0165te do v\u00fdchoz\u00ed polohy a cvik opakujte druhou pa\u017e\u00ed.<\/li>\n<\/ol>\n\n\n\n

      Bo\u010dn\u00ed zdvihy.<\/strong><\/h3>\n\n\n\n
      \"\"<\/figure>\n\n\n\n

      Jak ka\u017ed\u00fd v\u00ed, bo\u010dn\u00ed zdvihy neprocvi\u010duj\u00ed svaly pa\u017e\u00ed, ale ramen, zejm\u00e9na deltov\u00e9 a trap\u00e9zov\u00e9 svaly. Do tohoto seznamu jsme je v\u0161ak za\u0159adili, aby vytvo\u0159ily harmonick\u00e9 spojen\u00ed mezi pa\u017eemi a zbytkem t\u011bla.<\/p>\n\n\n\n

        \n
      1. Cvi\u010den\u00ed za\u010dn\u011bte tak, \u017ee se postav\u00edte s nohama m\u00edrn\u011b od sebe a rukama v bok.<\/li>\n\n\n\n
      2. Zvedn\u011bte ruce do stran do v\u00fd\u0161ky ramen, zastavte se a vydechn\u011bte.<\/li>\n\n\n\n
      3. Nyn\u00ed s n\u00e1dechem pomalu spus\u0165te pa\u017ee k bok\u016fm.<\/li>\n<\/ol>\n\n\n\n

        Tricepsov\u00e9 dipy.<\/h3>\n\n\n\n
        \"\"<\/figure>\n\n\n\n

        Tento cvik procvi\u010duje tricepsy, zejm\u00e9na pokud dr\u017e\u00edte lokty u t\u011bla. M\u016f\u017eete bez obav pou\u017e\u00edt jakoukoli \u017eidli, kterou m\u00e1te doma. Pro\u010d ale nevyu\u017e\u00edt p\u011bkn\u00e9ho dne a nevyrazit za t\u00edmto cvikem do parku?<\/p>\n\n\n\n

          \n
        1. Cvi\u010den\u00ed za\u010dn\u011bte tak, \u017ee se rukama op\u0159ete o okraj lavi\u010dky. Pa\u017ee m\u011bjte nap\u016fl pokr\u010den\u00e9 a lokty co nejbl\u00ed\u017ee bok\u016fm. Nohy by m\u011bly b\u00fdt rovn\u00e9 nebo m\u00edrn\u011b pokr\u010den\u00e9. O zem se op\u00edrejte pouze patami.<\/li>\n\n\n\n
        2. Nyn\u00ed se pomalu spou\u0161t\u011bjte, dokud mezi trupem a lokty nevznikne \u00fahel 90 stup\u0148\u016f. P\u0159i stahov\u00e1n\u00ed sval\u016f se nadechn\u011bte.<\/li>\n\n\n\n
        3. S v\u00fddechem se pomalu vra\u0165te do v\u00fdchoz\u00ed polohy a zatla\u010dte na triceps.<\/li>\n<\/ol>\n\n\n\n

          B\u011bh\u00e1n\u00ed.<\/h3>\n\n\n\n
          \"\"<\/figure>\n\n\n\n

          B\u011bh\u00e1n\u00ed je skv\u011bl\u00e1 aktivita pro hubnut\u00ed. B\u011bh\u00e1n\u00edm nejen sp\u00e1l\u00edte spoustu kalori\u00ed, ale d\u00edky krou\u017eiv\u00e9mu pohybu, kter\u00fd p\u0159i b\u011bhu prov\u00e1d\u00edte rukama, harmonicky formujete i pa\u017ee. B\u011bhat m\u016f\u017eete nap\u0159\u00edklad ve dnech odpo\u010dinku od ostatn\u00edch cvi\u010den\u00ed.<\/p>\n\n\n\n

            \n
          1. Za\u010dn\u011bte p\u011btiminutovou ch\u016fz\u00ed a ot\u00e1\u010dejte pa\u017eemi dop\u0159edu a dozadu, abyste je p\u0159ipravili na pohyb.<\/li>\n\n\n\n
          2. Pus\u0165te se do b\u011bh\u00e1n\u00ed. T\u011blo za\u010d\u00edn\u00e1 spalovat tuky po prvn\u00edch t\u0159iceti minut\u00e1ch b\u011bhu, tak\u017ee pokud se sna\u017e\u00edte zhubnout, sna\u017ete se b\u011b\u017eet alespo\u0148 40 minut a soust\u0159e\u010fte se na posledn\u00edch deset minut.<\/li>\n\n\n\n
          3. Na z\u00e1v\u011br se alespo\u0148 deset minut prot\u00e1hn\u011bte. Nezapome\u0148te, \u017ee protahov\u00e1n\u00ed neslou\u017e\u00ed pouze k prodlou\u017een\u00ed a ochran\u011b sval\u016f, ale tak\u00e9 ke zv\u00fd\u0161en\u00ed pru\u017enosti poko\u017eky.<\/li>\n<\/ol>\n\n\n\n

            Plav\u00e1n\u00ed.<\/h3>\n\n\n\n
            \"\"<\/figure>\n\n\n\n

            Plav\u00e1n\u00ed je tak\u00e9 aktivita, kter\u00e1 v\u00e1m umo\u017en\u00ed zhubnout a z\u00e1rove\u0148 pos\u00edlit pa\u017ee. Co se t\u00fd\u010de hubnut\u00ed, v prvn\u00edch t\u00fddnech neuvid\u00edte z\u00e1sadn\u00ed pokroky, proto\u017ee sp\u00e1len\u00fd tuk bude jednodu\u0161e kompenzov\u00e1n svalov\u00fdm tonusem. Ale i to je skv\u011bl\u00fd v\u00fdsledek. Chcete-li za\u010d\u00edt viditeln\u011b hubnout, doporu\u010dujeme intervalov\u00fd tr\u00e9nink, kter\u00fd st\u0159\u00edd\u00e1 f\u00e1ze vysok\u00e9 intenzity (p\u0159i tepov\u00e9 frekvenci mezi 60 a 70 % maxim\u00e1ln\u00ed tepov\u00e9 frekvence) s dal\u0161\u00edmi f\u00e1zemi lehk\u00e9ho zotaven\u00ed.<\/p>\n\n\n\n

              \n
            1. Kraul je nejpohybliv\u011bj\u0161\u00ed styl s nejni\u017e\u0161\u00edm energetick\u00fdm v\u00fddejem, kter\u00fd prakticky zapojuje v\u0161echny svaly ramen a pa\u017e\u00ed.<\/li>\n\n\n\n
            2. Plav\u00e1n\u00ed na z\u00e1dech, znak, nen\u00ed ni\u010d\u00edm jin\u00fdm ne\u017e obr\u00e1cen\u00fdm kraulem \u2013 procvi\u010duje v\u00fd\u0161e zm\u00edn\u011bn\u00e9 svaly.<\/li>\n\n\n\n
            3. Naproti tomu p\u0159i plav\u00e1n\u00ed stylem prsa se svaly pa\u017e\u00ed procvi\u010duj\u00ed m\u00e9n\u011b, a proto lze tento styl vyu\u017e\u00edt k odpo\u010dinku a regeneraci.<\/li>\n<\/ol>\n\n\n\n

              <\/p>\n","protected":false},"excerpt":{"rendered":"

              Jak zpevnit povolen\u00e9 pa\u017ee a z\u00e1rove\u0148 je udr\u017eet \u0161t\u00edhl\u00e9? P\u0159in\u00e1\u0161\u00edme v\u00e1m neju\u017eite\u010dn\u011bj\u0161\u00ed cviky, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt sami, bezpe\u010dn\u011b a z domova. <\/p>\n","protected":false},"author":34,"featured_media":2482,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[42],"tags":[],"class_list":["post-2876","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-paze"],"acf":[],"yoast_head":"\nZPEVN\u011aN\u00cd POVISL\u00ddCH PA\u017d\u00cd | IBSA Derma<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.ibsaderma.cz\/cs\/derma-magazin\/telo\/paze\/zvyseni-tonusu-pazi-prostredky-pro-zpevneni-povislych-pazi\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"ZPEVN\u011aN\u00cd POVISL\u00ddCH PA\u017d\u00cd | IBSA Derma\" \/>\n<meta property=\"og:description\" content=\"Jak zpevnit povolen\u00e9 pa\u017ee a z\u00e1rove\u0148 je udr\u017eet \u0161t\u00edhl\u00e9? P\u0159in\u00e1\u0161\u00edme v\u00e1m neju\u017eite\u010dn\u011bj\u0161\u00ed cviky, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt sami, bezpe\u010dn\u011b a z domova.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.ibsaderma.cz\/cs\/derma-magazin\/telo\/paze\/zvyseni-tonusu-pazi-prostredky-pro-zpevneni-povislych-pazi\/\" \/>\n<meta property=\"og:site_name\" content=\"IBSA Derma\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/ibsaderma\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-03-20T13:30:38+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-12T15:40:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.ibsaderma.cz\/wp-content\/uploads\/2020\/03\/dimagrimento-braccia-esercizi.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta 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