{"id":1567,"date":"2024-08-16T11:51:15","date_gmt":"2024-08-16T11:51:15","guid":{"rendered":"https:\/\/sportano.sk\/blog\/?p=1567"},"modified":"2025-08-08T10:31:58","modified_gmt":"2025-08-08T10:31:58","slug":"drepy-ake-svaly-pri-nich-pracuju-co-vam-daju-a-ako-ich-spravne-robit-typy-drepov","status":"publish","type":"post","link":"https:\/\/sportano.sk\/blog\/drepy-ake-svaly-pri-nich-pracuju-co-vam-daju-a-ako-ich-spravne-robit-typy-drepov\/","title":{"rendered":"Drepy: ak\u00e9 svaly pri nich pracuj\u00fa, \u010do v\u00e1m daj\u00fa a ako ich spr\u00e1vne robi\u0165? Typy drepov"},"content":{"rendered":"\n<p><span><strong>Drepy s\u00fa jedn\u00fdm z najob\u013e\u00fabenej\u0161\u00edch a najefekt\u00edvnej\u0161\u00edch silov\u00fdch cvikov, ktor\u00e9 v\u00e1m umo\u017enia vybudova\u0165 nielen pevn\u00e9 a svalnat\u00e9 nohy \u010di vyrysovan\u00fd zadok, ale z\u00e1rove\u0148 sa postara\u0165 o cel\u00e9 telo. Aby v\u0161ak drepy priniesli primeran\u00e9 v\u00fdsledky, musia sa vykon\u00e1va\u0165 spr\u00e1vne. U n\u00e1s sa nau\u010d\u00edte techniku a typy drepov a zist\u00edte, ak\u00e9 svaly pri tomto cviku pracuj\u00fa a pre\u010do sa ich oplat\u00ed zaradi\u0165 do svojho tr\u00e9ningov\u00e9ho pl\u00e1nu.<\/strong><\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Drepy \u2013 ak\u00e9 svaly pri nich pracuj\u00fa? <\/span><span><\/span><\/h2>\n\n\n\n<p><span>Drepy s\u00fa viack\u013abov\u00e9 cvi\u010denie, ktor\u00e9 zap\u00e1ja viac ako 80 % v\u0161etk\u00fdch svalov (v za\u0165a\u017eenej verzii). Hlavn\u00fdmi svalmi zapojen\u00fdmi do drepov s\u00fa kvadricepsov\u00e9 svaly (nach\u00e1dzaj\u00fa sa v prednej \u010dasti stehna), glute\u00e1lne svaly (gluteus maximus) a adduktory stehna. V excentrickej f\u00e1ze pohybu, teda pri zostupe, s\u00fa silne zapojen\u00e9 aj svaly predkolenia (l\u00fdtka) a oh\u00fdba\u010de bedier. Pracuj\u00fa taktie\u017e svaly v oblasti kolena, \u010do pom\u00e1ha budova\u0165 silu a minimalizuje riziko zranenia. Okrem toho sa drepov z\u00fa\u010dast\u0148uj\u00fa:<\/span><span><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span>holenno-sedacie svaly, t.j. dvojhlav\u00fd sval stehna, polo\u0161\u013eachovit\u00fd sval, poloblanit\u00fd sval;<\/span><span><\/span><\/li>\n\n\n\n<li><span>chrbtov\u00e9 svaly;<\/span><span><\/span><\/li>\n\n\n\n<li><span>priame a \u0161ikm\u00e9 bru\u0161n\u00e9 svaly;<\/span><span><\/span><\/li>\n\n\n\n<li><span>ramenn\u00fd sval (pri pr\u00e1ci s dodato\u010dn\u00fdm za\u0165a\u017een\u00edm).<\/span><span><\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/08\/gdi-66bf396fd70e6.png\" alt=\"Mu\u017e vykon\u00e1va cvik s kettlebellom vo fitness centre\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Ak\u00fd je pr\u00ednos drepov?<\/span><span><\/span><\/h2>\n\n\n\n<p><span>Medzi najd\u00f4le\u017eitej\u0161ie prednosti drepov patr\u00ed tvarovanie a spevnenie spodn\u00fdch \u010dast\u00ed tela, hlavne n\u00f4h. Spr\u00e1vne vykonan\u00e9 drepy s\u00fa d\u00f4le\u017eit\u00e9 aj z poh\u013eadu budovania pevn\u00fdch chrbtov\u00fdch a bru\u0161n\u00fdch svalov \u2013 udr\u017eiavanie rovn\u00e9ho chrbta po\u010das cvi\u010denia pom\u00e1ha tr\u00e9nova\u0165 spr\u00e1vne dr\u017eanie tela. Drepy s v\u00e1hou s\u00fa prospe\u0161n\u00e9 pre va\u0161e kosti \u2013 zvy\u0161uj\u00fa ich hustotu, \u010do m\u00f4\u017ee pom\u00f4c\u0165 predch\u00e1dza\u0165 osteopor\u00f3ze. Pravideln\u00e9 robenie drepov tie\u017e podporuje fungovanie endokrinn\u00e9ho syst\u00e9mu a zlep\u0161uje krvn\u00fd obeh.<\/span><span><\/span><\/p>\n\n\n\n<p><span>Drepy s\u00fa z\u00e1kladom pre tr\u00e9ning zadku a n\u00f4h. Umo\u017enia v\u00e1m spr\u00e1vne zo\u0161t\u00edhli\u0165 stehn\u00e1 a vytvarova\u0165 nohy a s\u00fa tie\u017e sp\u00f4sobom, ako zdvihn\u00fa\u0165 a spevni\u0165 zadok a zredukova\u0165 celulit\u00eddu. Navy\u0161e pri ich vykon\u00e1van\u00ed, napr. po\u010das intervalov (drep s v\u00fdskokom), m\u00f4\u017eete sp\u00e1li\u0165 ve\u013ea kal\u00f3ri\u00ed a zv\u00fd\u0161i\u0165 r\u00fdchlos\u0165 spa\u013eovania tukov, tak\u017ee s\u00fa spojencom pri zhadzovan\u00ed nadbyto\u010dn\u00fdch kilogramov.<\/span><span><\/span><\/p>\n\n\n\n<p><span>Drep je aj skvel\u00e9 funk\u010dn\u00e9 cvi\u010denie. Pohyb pripom\u00edna sedenie a vst\u00e1vanie zo stoli\u010dky\/vyv\u00fd\u0161enia a napr. vo verzii vykon\u00e1vanej s medicinbalom \u2013 dv\u00edhanie \u0165a\u017ek\u00fdch predmetov alebo die\u0165a\u0165a, <\/span><span>v\u010faka \u010domu pom\u00f4\u017ee zachova\u0165 si celkov\u00fa fyzick\u00fa zdatnos\u0165, mobilitu, rovnov\u00e1hu a silu svalov, a t\u00fdm minimalizova\u0165 pohybov\u00e9 obmedzenia a u\u013eah\u010di\u0165 vykon\u00e1vanie ka\u017edodenn\u00fdch \u010dinnost\u00ed. <\/span><span>Ako starneme, \u0161\u013eachy, svaly a v\u00e4zy str\u00e1caj\u00fa svoju elasticitu. Pravideln\u00e9 robenie drepov m\u00f4\u017ee pom\u00f4c\u0165 spomali\u0165 tento proces a poskytn\u00fa\u0165 t\u00fdmto \u0161trukt\u00faram potrebn\u00fa flexibilitu.<\/span><span><\/span><\/p>\n\n\n\n<p><span>Drepy s\u00fa tie\u017e sp\u00f4sob, ako zn\u00ed\u017ei\u0165 pravdepodobnos\u0165 zranenia \u2013 pri spr\u00e1vnej technike cvik posil\u0148uje stabiliza\u010dn\u00e9 svaly, v\u00e4zy a spojivov\u00e9 tkaniv\u00e1, a t\u00fdm zlep\u0161uje okrem in\u00e9ho stabilitu a pru\u017enos\u0165 kolenn\u00fdch k\u013abov a spev\u0148uje \u0161trukt\u00fary okolo nich. .<\/span><span><\/span><\/p>\n\n\n\n<p><span>Ve\u013ekou v\u00fdhodou drepov je, \u017ee na ich vykon\u00e1vanie nepotrebujete \u017eiadne \u0161pecializovan\u00e9 n\u00e1\u010dinie, tak\u017ee cvik mo\u017eno vykon\u00e1va\u0165 prakticky kdeko\u013evek.<\/span><span><\/span><\/p>\n\n\n\n<p><span>Kedy si v\u0161imnete prv\u00e9 v\u00fdsledky robenia drepov? U\u017e po mesiaci pravideln\u00e9ho cvi\u010denia si v\u0161imnete pozit\u00edvny vplyv zaradenia drepu do v\u00e1\u0161ho tr\u00e9ningov\u00e9ho pl\u00e1nu. Z\u00e1sadn\u00fd vplyv tu m\u00e1 technika, typ drepov, pou\u017eit\u00e1 z\u00e1\u0165a\u017e, strava a individu\u00e1lne faktory.<\/span><span><\/span><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/08\/gdi-66bf3972006e7.png\" alt=\"Mu\u017e vykon\u00e1va drep so z\u00e1va\u017e\u00edm v posil\u0148ovni pomocou kvalitnej \u0161portovej v\u00fdbavy\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Ako spr\u00e1vne cvi\u010di\u0165 drepy? <\/span><\/h2>\n\n\n\n<p><span>Spr\u00e1vna poloha v drepe je k\u013e\u00fa\u010dom k tomu, aby bolo cvi\u010denie efekt\u00edvne a nesp\u00f4sobilo zranenia.<\/span><span><\/span><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><span>Polo\u017ete chodidl\u00e1 na \u0161\u00edrku ramien a mierne roztiahnite prsty smerom von. V z\u00e1vislosti od individu\u00e1lnych anatomick\u00fdch pomerov, mobility a pohodlia to bude 5-30 stup\u0148ov.<\/span><\/li>\n\n\n\n<li><span>Pre lep\u0161iu stabilitu stojte chodidlami pevne na zemi.<\/span><\/li>\n\n\n\n<li><span>Stiahnite lopatky smerom k chrbtici a nadol, a otvorte hrudn\u00edk. Dr\u017ete ho vypnut\u00fd \u2013 nepredkl\u00e1\u0148ajte sa, nekr\u010dte ramen\u00e1 ani horn\u00fa \u010das\u0165 chrbta, aby ste si nepre\u0165a\u017eili chrbticu. Pri v\u00fddychu \u0165ahajte pupok smerom k chrbtu, aby ste zapojili hlbok\u00e9 bru\u0161n\u00e9 svaly, ktor\u00e9 stabilizuj\u00fa chrbticu a panvu.<\/span><\/li>\n\n\n\n<li><span>Nad\u00fdchnite sa a za\u010dnite pohyb zatla\u010den\u00edm bokov dozadu a pokr\u010den\u00edm kolien \u2013 smerujte ich k palcu a druh\u00e9mu prstu na chodidl\u00e1ch. H\u013abka drepu z\u00e1vis\u00ed od va\u0161ej pohyblivosti. Dokon\u010dite drep v takej h\u013abke, ktor\u00e1 je pre v\u00e1s pohodln\u00e1.<\/span><\/li>\n\n\n\n<li><span>Ke\u010f dosiahnete spodok drepu, na sekundu sa zastavte.<\/span><\/li>\n\n\n\n<li><span>S v\u00fddychom sa za\u010dnite vraca\u0165 do v\u00fdchodiskovej polohy. Na konci stojacej f\u00e1zy sa pok\u00faste zastr\u010di\u0165 panvu do neutr\u00e1lnej polohy.<\/span><\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/08\/gdi-66bf3974479bf.png\" alt=\"\u017dena cvi\u010d\u00ed doma na podlo\u017eke ved\u013ea \u010dinky\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Naj\u010dastej\u0161ie chyby pri vykon\u00e1van\u00ed drepov <\/span><span><\/span><\/h2>\n\n\n\n<p><span>Robi\u0165 drepy sa m\u00f4\u017ee zda\u0165 ve\u013emi jednoduch\u00e9, no v praxi si vy\u017eaduje spr\u00e1vnu pr\u00edpravu a vypracovanie spr\u00e1vneho pohybov\u00e9ho vzoru, v\u010faka ktor\u00e9mu sa vyhnete bolestiam \u010di zraneniu. Je dobr\u00e9 vedie\u0165, ak\u00e9 chyby sa naj\u010dastej\u0161ie vyskytuj\u00fa pri vykon\u00e1van\u00ed drepov:<\/span><span>  <\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span>Robi\u0165 drepy sa m\u00f4\u017ee zda\u0165 ve\u013emi jednoduch\u00e9, no v praxi si vy\u017eaduje spr\u00e1vnu pr\u00edpravu a vypracovanie spr\u00e1vneho pohybov\u00e9ho vzoru, v\u010faka ktor\u00e9mu sa vyhnete bolestiam \u010di zraneniu. Je dobr\u00e9 vedie\u0165, ak\u00e9 chyby sa naj\u010dastej\u0161ie vyskytuj\u00fa pri vykon\u00e1van\u00ed drepov:<\/span><\/li>\n\n\n\n<li><span>nedostato\u010dn\u00e1 rozcvi\u010dka, ktor\u00e1 m\u00f4\u017ee ma\u0165 za n\u00e1sledok zranenie;<\/span><\/li>\n\n\n\n<li><span>pr\u00edli\u0161 \u00fazke alebo pr\u00edli\u0161 \u0161irok\u00e9 umiestnenie chodidla;<\/span><\/li>\n\n\n\n<li><span>nadmern\u00e9 nakl\u00e1\u0148anie dopredu a sp\u00fa\u0161\u0165anie hrudn\u00edka smerom k podlahe;<\/span><\/li>\n\n\n\n<li><span>zaoblenie chrbta,<\/span><\/li>\n\n\n\n<li><span>zdv\u00edhanie p\u00e4ty zo zeme alebo pren\u00e1\u0161anie v\u00e1hy tela na prsty na noh\u00e1ch \u2013 naj\u010dastej\u0161ie je to sp\u00f4soben\u00e9 nespr\u00e1vnym po\u010diato\u010dn\u00fdm pohybom \u2013 pohyb za\u010d\u00ednate pokr\u010den\u00edm kolien, nie zatla\u010den\u00edm bokov dozadu;<\/span><\/li>\n\n\n\n<li><span>strata neutr\u00e1lnej polohy chrbtice v kr\u00ed\u017eoch \u2013 idete pr\u00edli\u0161 n\u00edzko a vznik\u00e1 tzv. Butt Wing, teda vtiahnutie panvy sprev\u00e1dzan\u00e9 zaoblen\u00edm driekovej chrbtice;<\/span><\/li>\n\n\n\n<li><span>zadr\u017eiavanie dychu;<\/span><\/li>\n\n\n\n<li><span>nedostatok kontroly nad pohybom alebo pr\u00edli\u0161 r\u00fdchle vykon\u00e1vanie nasleduj\u00facich opakovan\u00ed;<\/span><\/li>\n\n\n\n<li><span>kolen\u00e1 vyt\u00e1\u010date dovn\u00fatra, ne\u017e aby ste ich dr\u017eali smerom k prstom na noh\u00e1ch;<\/span><\/li>\n\n\n\n<li><span>zastavenie s kolenami ohnut\u00fdmi pod uhlom 90 stup\u0148ov;<\/span><\/li>\n\n\n\n<li><span>pr\u00edli\u0161n\u00e9 vystieranie kolien na konci stojacej f\u00e1zy;<\/span><\/li>\n\n\n\n<li><span>tla\u010denie bokov dopredu v z\u00e1vere\u010dnej f\u00e1ze vst\u00e1vania;<\/span><\/li>\n\n\n\n<li><span>prece\u0148ovanie svojich mo\u017enost\u00ed a pr\u00edli\u0161 \u0165a\u017ek\u00e9 z\u00e1\u0165a\u017ee, \u010do m\u00f4\u017ee ma\u0165 za n\u00e1sledok napr\u00edklad to, \u017ee nebudete m\u00f4c\u0165 vsta\u0165, z\u00e1\u0165a\u017e v\u00e1s prev\u00e1\u017ei, pre\u0165a\u017e\u00edte si ruky, zran\u00edte sa;<\/span><\/li>\n\n\n\n<li><span>nem\u00e1te podporn\u00e9ho partnera pri zdv\u00edhan\u00ed ve\u013emi \u0165a\u017ek\u00fdch z\u00e1\u0165a\u017e\u00ed a pri pokusoch o prekon\u00e1vanie vlastn\u00fdch rekordov.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/08\/gdi-66bf3976a90cd.png\" alt=\"Osoba cvi\u010d\u00ed vonku pomocou lavi\u010dky v \u0161portovom oble\u010den\u00ed\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Typy drepov: bulharsk\u00e9, s dlhou \u010dinkou, jednoru\u010dn\u00fdmi \u010dinkami, sumo, s pneumatikami <\/span><span><\/span><\/h2>\n\n\n\n<p><span>Nepochybnou v\u00fdhodou drepov je \u0161irok\u00e1 \u0161k\u00e1la verzi\u00ed tohto cviku, \u010do znamen\u00e1, \u017ee prakticky ka\u017ed\u00fd si m\u00f4\u017ee vybra\u0165 ten spr\u00e1vny typ pre seba na z\u00e1klade tr\u00e9ningov\u00fdch cie\u013eov a s prihliadnut\u00edm na \u00farove\u0148 vytr\u00e9novanosti, existuj\u00face zdravotn\u00e9 probl\u00e9my \u010di zranenia. Drepy je mo\u017en\u00e9 vykon\u00e1va\u0165 s v\u00e1hou vlastn\u00e9ho tela aj s dodato\u010dnou v\u00e1hou. Medzi najob\u013e\u00fabenej\u0161ie typy drepov patria:<\/span><span><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>drepy s \u010dinkou<\/strong><\/span><span> \u2013 tzv. back squat<\/span><span><strong> <\/strong><\/span><span>je \u201ekr\u00e1\u013eom silov\u00fdch cvikov\u201c. Vykon\u00e1va sa s <\/span><a href=\"https:\/\/sportano.sk\/posilnovacie-zariadenie\/cinky\"><span><u>\u010dinkou<\/u><\/span><\/a><span> dr\u017eanou na ramen\u00e1ch za chrbtom (dlane s\u00fa umiestnen\u00e9 od seba \u010falej ako ramen\u00e1 a lakte by mali by\u0165 cel\u00fd \u010das pod \u010dinkou). V\u010faka r\u00f4znym hmotnostiam \u010dinky, ktor\u00fa si m\u00f4\u017eete zvoli\u0165 m\u00e1te umo\u017enen\u00fd vidite\u013en\u00fd postup a zapojenie takmer cel\u00e9ho tela;<\/span><span><\/span><\/li>\n\n\n\n<li><span><strong>bulharsk\u00e9 drepy<\/strong><\/span><span> \u2013 vykon\u00e1vame na jednej nohe, druh\u00e1 noha je opret\u00e1 o vyv\u00fd\u0161en\u00e9 miesto, napr. podstavec. S\u00fa perfektn\u00fdm doplnkom k tr\u00e9ningu, ke\u010f chcete spevni\u0165 a vytvarova\u0165 zadok a zlep\u0161i\u0165 stabiliz\u00e1ciu;<\/span><span><\/span><\/li>\n\n\n\n<li><span><strong>drepy sumo<\/strong><\/span><span> \u2013 vykon\u00e1van\u00e9 so \u0161iroko rozkro\u010den\u00fdm postojom. Chodidl\u00e1 musia by\u0165 umiestnen\u00e9 \u010falej ako ramen\u00e1 a prsty smeruj\u00fa von. Ke\u010f idete dole, nasmerujete kolen\u00e1 nad \u010dlenky. Sumo drepy sa daj\u00fa robi\u0165 bez pr\u00eddavn\u00fdch z\u00e1va\u017e\u00ed, s \u010dinkou na ramen\u00e1ch, s odporov\u00fdmi p\u00e1smi nad kolenami alebo s kettlebellom vo v\u00fd\u0161ke hrudn\u00edka, \u010di dr\u017ean\u00fdm dole vo vystret\u00fdch ruk\u00e1ch. Spestri\u0165 ich m\u00f4\u017eete aj pridan\u00edm zdvihov na \u0161pi\u010dk\u00e1ch v n\u00edzkej polohe, kombin\u00e1ciou s pohybom do v\u00fdpadu alebo skokmi do \u00fazkeho drepu;<\/span><span><\/span><\/li>\n\n\n\n<li><span><strong>drepy s kettlebellom alebo \u010dinkou<\/strong><\/span><span> \u2013 tzv. goblet squat je typ drepu vhodn\u00fd pre v\u0161etky \u00farovne pokro\u010dilosti \u2013 na za\u010diatok sta\u010d\u00ed mal\u00e1 z\u00e1\u0165a\u017e, napr. \u010dinka alebo <\/span><a href=\"https:\/\/sportano.sk\/posilnovacie-zariadenie\/kettlebell\"><span><u>kettlebell<\/u><\/span><\/a><span> s hmotnos\u0165ou 2 kg. Z\u00e1va\u017eie by sa malo dr\u017ea\u0165 vo v\u00fd\u0161ke hrudn\u00edka. Goblet squat je dobr\u00fdm \u00favodom k drepom s \u010dinkou;<\/span><span><\/span><\/li>\n\n\n\n<li><span><strong>drepy s elastick\u00fdm p\u00e1som<\/strong><\/span><span> \u2013 mini p\u00e1sy umiestnen\u00e9 nad kolenami vytv\u00e1raj\u00fa dodato\u010dn\u00fd odpor pri stre\u010dingu, \u010d\u00edm zvy\u0161uj\u00fa efektivitu cvikov na zadok. Drepy s odporov\u00fdm p\u00e1som s\u00fa ide\u00e1lnou formou rehabilit\u00e1cie po \u00farazoch, napr. skr\u00ed\u017een\u00e9ho v\u00e4zu;<\/span><span><\/span><\/li>\n\n\n\n<li><span><strong>drepy s v\u00fdskokom<\/strong><\/span><span> \u2013 ide\u00e1lne pre kardio tr\u00e9ning a intervaly. V\u00fdskokom v z\u00e1vere\u010dnej f\u00e1ze n\u00e1vratu do vzpriamenej polohy umo\u017e\u0148uje sp\u00e1li\u0165 ve\u013ea kal\u00f3ri\u00ed a zv\u00fd\u0161i\u0165 metabolizmus. Pam\u00e4tajte na dopadanie s cie\u013eom \u010do najmenej za\u0165a\u017ei\u0165 k\u013aby \u2013 od prstov cez klenbu a\u017e po p\u00e4tu, a nie napr\u00edklad s na cel\u00e9 chodidlo;<\/span><span><\/span><\/li>\n\n\n\n<li><span><strong>drepy s \u010dinkou vpredu<\/strong><\/span><span> \u2013 tzv. front squat, typ drepu pre stredne pokro\u010dil\u00fdch a\u017e pokro\u010dil\u00fdch. V tomto pr\u00edpade je z\u00e1\u0165a\u017e v podobe \u010dinky umiestnen\u00e1 na prednej \u010dasti ramien. Silne zap\u00e1ja kvadricepsov\u00e9 svaly;<\/span><span><\/span><\/li>\n\n\n\n<li><span><strong>hack drepy<\/strong><\/span><span> \u2013 vykon\u00e1vaj\u00fa sa napr. pomocou stroja, tak\u017ee je to dobr\u00e1 alternat\u00edva pre \u013eud\u00ed, ktor\u00ed maj\u00fa probl\u00e9m udr\u017ea\u0165 rovn\u00fd chrb\u00e1t pri drepoch s \u010dinkou;<\/span><span><\/span><\/li>\n\n\n\n<li><span><strong>Zercher drep<\/strong><\/span><span> \u2013 n\u00e1zov poch\u00e1dza od jeho tvorcu \u2013 Eda Zerchera. V tomto variante drepu sa \u010dinka dr\u017e\u00ed v ohyboch lak\u0165ov. Tento typ drepu je dobr\u00fd na za\u010diatok v\u00e1\u0161ho dobrodru\u017estva so silov\u00fdm tr\u00e9ningom, ako aj napr\u00edklad pri n\u00e1vrate k cvi\u010deniu po zranen\u00ed, preto\u017ee v\u00e1m umo\u017en\u00ed popracova\u0165 na spr\u00e1vnom sp\u00f4sobe vykon\u00e1vania drepu s \u010dinkou na chrbte alebo vpredu.<\/span><span><\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/08\/gdi-66bf3978d5b33.png\" alt=\"\u017dena cvi\u010d\u00ed vonku s odporovou gumou\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><span><em>M\u00f4\u017eu drepy po\u0161kodzova\u0165 kolen\u00e1? <\/em><\/span><span><\/span><\/h4>\n\n\n\n<p><span>\u0160kodliv\u00fd vplyv drepov na kolen\u00e1 je jedn\u00fdm z najpopul\u00e1rnej\u0161\u00edch m\u00fdtov oh\u013eadom tohto cviku. Ak dodr\u017e\u00edte spr\u00e1vnu techniku a pri vo\u013ene z\u00e1\u0165a\u017ee zoh\u013eadn\u00edte svoje mo\u017enosti, drepy nebud\u00fa ma\u0165 negat\u00edvny vplyv na va\u0161e kolen\u00e1. Ak m\u00e1te pochybnosti, \u010di s\u00fa pre v\u00e1s drepy bezpe\u010dn\u00e9 napr\u00edklad z d\u00f4vodu poranenia kolena, bedra alebo probl\u00e9mov s chrbticou, m\u00f4\u017eete sa poradi\u0165 s lek\u00e1rom\/fyzioterapeutom. Za zv\u00e1\u017eenie stoj\u00ed aj spolupr\u00e1ca s osobn\u00fdm tr\u00e9nerom, ktor\u00fd v\u00e1m pom\u00f4\u017ee vybra\u0165 spr\u00e1vny typ drepov a rozsah z\u00e1\u0165a\u017ee. Bude to obzvl\u00e1\u0161\u0165 dobr\u00e9 rie\u0161enie, ak s cvi\u010den\u00edm e\u0161te len za\u010d\u00ednate.<\/span><span><\/span><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span><em>M\u00f4\u017eu kolen\u00e1 presahova\u0165 v drepe prsty na noh\u00e1ch?<\/em><\/span><\/h4>\n\n\n\n<p><span>Zabudnite na star\u00e9 pravidlo, \u017ee kolen\u00e1 by nemali presahova\u0165 prsty na noh\u00e1ch. Ak m\u00e1te dlh\u00fa stehenn\u00fa kos\u0165 a kr\u00e1tku holenn\u00fa kos\u0165, je norm\u00e1lne, \u017ee sa tak pri cvi\u010den\u00ed stane. Pokusy o odstr\u00e1nenie tohto probl\u00e9mu m\u00f4\u017eu vies\u0165 k nedostato\u010dnej stabilite a neuspokojiv\u00fdm v\u00fdsledkom.<\/span><span><\/span><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span><em>Ko\u013eko drepov by sme mali denne urobi\u0165? <\/em><\/span><span><\/span><\/h4>\n\n\n\n<p><span>Po\u010det drepov, ktor\u00e9 rob\u00edte za de\u0148, z\u00e1vis\u00ed od toho, ak\u00fd typ drepu rob\u00edte a \u010di pou\u017e\u00edvate dodato\u010dn\u00fa z\u00e1\u0165a\u017e alebo len v\u00e1hu vlastn\u00e9ho tela. V prvom pr\u00edpade budete tr\u00e9ning n\u00f4h vr\u00e1tane drepov vykon\u00e1va\u0165 menej \u010dasto \u2013 napr. dvakr\u00e1t t\u00fd\u017edenne a po\u010det drepov bude z\u00e1visie\u0165 od v\u00e1\u0161ho tr\u00e9ningov\u00e9ho cie\u013ea. Navy\u0161e, \u010d\u00edm v\u00e4\u010d\u0161iu v\u00e1hu pou\u017eijete, t\u00fdm menej opakovan\u00ed vykon\u00e1te. Budete tie\u017e potrebova\u0165 dostatok \u010dasu na zotavenie. V pr\u00edpade drepov s v\u00e1hou vlastn\u00e9ho tela je to tie\u017e individu\u00e1lna z\u00e1le\u017eitos\u0165. Pokro\u010dil\u00e9 osoby s\u00fa schopn\u00e9 urobi\u0165 100 a viac drepov denne. Ak s cvi\u010den\u00edm e\u0161te len za\u010d\u00ednate, za\u010dnite s 15-20 technicky spr\u00e1vnymi drepmi a ka\u017ed\u00fd de\u0148 alebo t\u00fd\u017ede\u0148 toto \u010d\u00edslo zvy\u0161ujte o 5\/10 opakovan\u00ed, a\u017e k\u00fdm bez probl\u00e9mov neurob\u00edte 50 \u010di 100 opakovan\u00ed. Potom sa oplat\u00ed pou\u017ei\u0165 \u010fal\u0161iu v\u00e1hu, aby ste zaznamen\u00e1vali pokrok a dodali telu \u010fal\u0161\u00ed stimul.<\/span><span><\/span><\/p>\n\n\n\n<p><span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Drepy s\u00fa jedn\u00fdm z najob\u013e\u00fabenej\u0161\u00edch a najefekt\u00edvnej\u0161\u00edch silov\u00fdch cvikov, ktor\u00e9 v\u00e1m umo\u017enia vybudova\u0165 nielen pevn\u00e9 a svalnat\u00e9 nohy \u010di vyrysovan\u00fd zadok, ale z\u00e1rove\u0148 sa postara\u0165 o cel\u00e9 telo. Aby v\u0161ak drepy priniesli primeran\u00e9 v\u00fdsledky, musia sa vykon\u00e1va\u0165 spr\u00e1vne. U n\u00e1s sa nau\u010d\u00edte techniku a typy drepov a zist\u00edte, ak\u00e9 svaly pri tomto cviku pracuj\u00fa a [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":1574,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[27],"tags":[],"class_list":["post-1567","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-a-posilnovna"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Drepy: ak\u00e9 svaly pri nich pracuj\u00fa, \u010do v\u00e1m daj\u00fa a ako ich spr\u00e1vne robi\u0165? Typy drepov - sportano.sk<\/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:\/\/sportano.sk\/blog\/drepy-ake-svaly-pri-nich-pracuju-co-vam-daju-a-ako-ich-spravne-robit-typy-drepov\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Drepy: ak\u00e9 svaly pri nich pracuj\u00fa, \u010do v\u00e1m daj\u00fa a ako ich spr\u00e1vne robi\u0165? Typy drepov - sportano.sk\" \/>\n<meta property=\"og:description\" content=\"Drepy s\u00fa jedn\u00fdm z najob\u013e\u00fabenej\u0161\u00edch a najefekt\u00edvnej\u0161\u00edch silov\u00fdch cvikov, ktor\u00e9 v\u00e1m umo\u017enia vybudova\u0165 nielen pevn\u00e9 a svalnat\u00e9 nohy \u010di vyrysovan\u00fd zadok, ale z\u00e1rove\u0148 sa postara\u0165 o cel\u00e9 telo. Aby v\u0161ak drepy priniesli primeran\u00e9 v\u00fdsledky, musia sa vykon\u00e1va\u0165 spr\u00e1vne. U n\u00e1s sa nau\u010d\u00edte techniku a typy drepov a zist\u00edte, ak\u00e9 svaly pri tomto cviku pracuj\u00fa a [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.sk\/blog\/drepy-ake-svaly-pri-nich-pracuju-co-vam-daju-a-ako-ich-spravne-robit-typy-drepov\/\" \/>\n<meta property=\"og:site_name\" content=\"sportano.sk\" \/>\n<meta property=\"article:published_time\" content=\"2024-08-16T11:51:15+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-08T10:31:58+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/08\/gdi-66bf397ad6655.png\" \/>\n\t<meta property=\"og:image:width\" content=\"816\" \/>\n\t<meta property=\"og:image:height\" content=\"426\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Sylwia Stwora-Petela\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Autor\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sylwia Stwora-Petela\" \/>\n\t<meta name=\"twitter:label2\" content=\"Predpokladan\u00fd \u010das \u010d\u00edtania\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 min\u00fat\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Drepy: ak\u00e9 svaly pri nich pracuj\u00fa, \u010do v\u00e1m daj\u00fa a ako ich spr\u00e1vne robi\u0165? 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