{"id":982,"date":"2024-04-23T09:59:40","date_gmt":"2024-04-23T09:59:40","guid":{"rendered":"https:\/\/sportano.sk\/blog\/?p=982"},"modified":"2025-08-08T13:16:25","modified_gmt":"2025-08-08T13:16:25","slug":"druhy-klikov-ktore-z-nich-zaradit-do-treningoveho-planu-a-preco-kliky-pre-zaciatocnikov-a-pokrocilych","status":"publish","type":"post","link":"https:\/\/sportano.sk\/blog\/druhy-klikov-ktore-z-nich-zaradit-do-treningoveho-planu-a-preco-kliky-pre-zaciatocnikov-a-pokrocilych\/","title":{"rendered":"Druhy klikov: ktor\u00e9 z nich zaradi\u0165 do tr\u00e9ningov\u00e9ho pl\u00e1nu a pre\u010do? Kliky pre za\u010diato\u010dn\u00edkov a pokro\u010dil\u00fdch"},"content":{"rendered":"<p style=\"text-align: start;\"><strong>Od \u017eensk\u00fdch klikov cez diamantov\u00e9 kliky a\u017e po kliky s jednoru\u010dkami &#8211; existuje to\u013eko vari\u00e1ci\u00ed, \u017ee ich zvl\u00e1dne ka\u017ed\u00fd bez oh\u013eadu na \u00farove\u0148 tr\u00e9ningu.<\/strong><strong>ia,<\/strong><strong> v\u00e1m n\u00e1jde vhodn\u00fa mo\u017enos\u0165. Pre\u010d\u00edtajte si o typoch klikov pre za\u010diato\u010dn\u00edkov a pokro\u010dil\u00fdch, ktor\u00e9 sa oplat\u00ed zaradi\u0165 do tr\u00e9ningov\u00e9ho pl\u00e1nu, aby ste zlep\u0161ili svoje zru\u010dnosti, zapojili a posilnili viac svalov alebo rozdelili svoju rutinu o cviky na prsia, tricepsy <\/strong><strong>i <\/strong><strong>ramenn\u00e9 svaly.<\/strong><\/p>\n<h2>Push-ups pre za\u010diato\u010dn\u00edkov<\/h2>\n<p>Ak so silov\u00fdm tr\u00e9ningom e\u0161te len za\u010d\u00ednate, zvo\u013ete si najjednoduch\u0161ie varianty klikov, ktor\u00e9 poskytuj\u00fa dostatok stability pri ich vykon\u00e1van\u00ed. To v\u00e1m u\u013eah\u010d\u00ed prisp\u00f4sobi\u0165 rozsah obtia\u017enosti vlastnej kondi\u010dnej \u00farovni, rozv\u00edja\u0165 spr\u00e1vnu techniku a dosiahnu\u0165 spr\u00e1vne v\u00fdsledky v podobe vyrysovan\u00fdch a silnej\u0161\u00edch svalov. Tu je <strong>typy klikov<\/strong>, ktor\u00e9 bud\u00fa dobre fungova\u0165 pre za\u010diato\u010dn\u00edkov.<\/p>\n<h3>Kliky pri stene<\/h3>\n<p>Kliky na stene s\u00fa najlep\u0161\u00edm sp\u00f4sobom, ako tento typ cvi\u010denia zaradi\u0165 do tr\u00e9ningov\u00e9ho pl\u00e1nu a posilni\u0165 cel\u00fa horn\u00fa \u010das\u0165 tela &#8211; ve\u013ek\u00fd a mal\u00fd prsn\u00fd sval, triceps a predn\u00fd ramenn\u00fd sval. Okrem toho sa pri udr\u017eiavan\u00ed poz\u00edcie planku zap\u00e1jaj\u00fa svaly jadra, glute\u00e1lne svaly, kvadricepsy (svaly stehien) a l\u00fdtka.<\/p>\n<p><strong>V\u00fdkonnos\u0165:<\/strong> Postavte sa 1-1,5 kroku od steny. Obe ruky polo\u017ete na stenu tak, aby boli o nie\u010do \u0161ir\u0161ie, ale vo v\u00fd\u0161ke ramien, a aby z\u00e1p\u00e4stia tvorili jednu l\u00edniu s va\u0161imi ramenami. Udr\u017eujte telo v poz\u00edcii vysok\u00e9ho planku (nohy na \u0161\u00edrku bokov alebo spojen\u00e9, boky v jednej l\u00ednii s ramenami, bru\u0161n\u00e9, glute\u00e1lne a stehenn\u00e9 svaly primerane napnut\u00e9). Za\u010dnite oh\u00fdba\u0165 lakte a sp\u00fa\u0161\u0165a\u0165 telo k stene. Ke\u010f je va\u0161e \u010delo bl\u00edzko steny, pokra\u010dujte v narovn\u00e1van\u00ed pa\u017e\u00ed a vr\u00e1\u0165te sa do v\u00fdchodiskovej polohy.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/12\/gdi-639732e689dd6.png\" alt=\"Osoba cvi\u010d\u00ed na podlo\u017eke v \u0161portovom oble\u010den\u00ed vo fitness priestore\" width=\"816\" height=\"426\" \/><\/p>\n<h3>\u017densk\u00e9 kliky<\/h3>\n<p style=\"text-align: start;\">Inak s\u00fa kliky na kolen\u00e1ch tie\u017e skvel\u00fdm sp\u00f4sobom, ako sa nau\u010di\u0165 klasick\u00e9 kliky a posilni\u0165 hrudn\u00edk, ramen\u00e1 a bru\u0161n\u00e9 svaly. \u010eal\u0161ou v\u00fdhodou pravideln\u00e9ho vykon\u00e1vania d\u00e1mskych klikov pre d\u00e1my je spevnenie p\u0155s a zn\u00ed\u017eenie tzv. netopier\u00edch ramien alebo ovisnutej ko\u017ee na ramen\u00e1ch.<\/p>\n<p style=\"text-align: start;\"><strong>V\u00fdkonnos\u0165:<\/strong> K\u013eaknite si na kolen\u00e1 do podpornej polohy. Ruky polo\u017ete o nie\u010do \u0161ir\u0161ie ako ramen\u00e1, nohy zdvihnite a prekr\u00ed\u017ete v l\u00fdtkach (m\u00f4\u017eete ich necha\u0165 na parkete). Hlavu dr\u017ete v jednej l\u00ednii s chrbticou, bru\u0161n\u00e9 a h\u00fd\u017e\u010fov\u00e9 svaly napnut\u00e9 a chrb\u00e1t rovn\u00fd. Za\u010dnite oh\u00fdba\u0165 ruky a sp\u00fa\u0161\u0165a\u0165 trup \u010do najni\u017e\u0161ie (bez toho, aby ste sa dotkli tane\u010dn\u00e9ho parketu). Narovnajte ruky v lak\u0165och a vr\u00e1\u0165te sa do v\u00fdchodiskovej polohy. Po cel\u00fd \u010das sa vyh\u00fdbajte oh\u00fdbaniu bokov a krku.<\/p>\n<h3>Klasick\u00e9 kliky<\/h3>\n<p style=\"text-align: start;\">Z\u00e1kladn\u00e1 verzia kliku precvi\u010duje cel\u00e9 telo naraz &#8211; od pa\u017e\u00ed cez hrudn\u00edk a\u017e po brucho a spodn\u00fa \u010das\u0165 tela. Okrem toho v\u00e1m umo\u017en\u00ed vybudova\u0165 si lep\u0161iu rovnov\u00e1hu a stabilitu.<\/p>\n<p style=\"text-align: start;\"><strong>Implement\u00e1cia<\/strong>: Dosta\u0148te svoje telo do polohy vysok\u00e9ho planku. Chrb\u00e1t dr\u017ete rovn\u00fd, hlava je pred\u013a\u017een\u00edm chrbtice. Chodidl\u00e1 dajte bl\u00edzko k sebe alebo na \u0161\u00edrku bokov. Pomaly sp\u00fa\u0161\u0165ajte cel\u00e9 telo smerom k tane\u010dn\u00e9mu parketu (pozor: boky sa nesm\u00fa dot\u00fdka\u0165 zeme ako prv\u00e9 a chrb\u00e1t sa mus\u00ed oh\u00fdba\u0165 v bedrovej oblasti), a\u017e k\u00fdm nebudete ve\u013emi bl\u00edzko nad n\u00edm. Potom vyd\u00fdchnite a vytla\u010dte sa sp\u00e4\u0165 do v\u00fdchodiskovej polohy.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"22 Push Up Exercises Ranked (Beginner to Master!)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/m1W1BGpPGMo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p><\/div>\n<h2>Typy push-upov pre pokro\u010dil\u00fdch<\/h2>\n<p>Ovl\u00e1date techniku klasick\u00e9ho kliku dokonale? Vysk\u00fa\u0161ajte n\u00e1ro\u010dnej\u0161ie varianty tohto ob\u013e\u00faben\u00e9ho cviku a prisp\u00f4sobte ich svojej tr\u00e9ningovej rutine a cie\u013eom, ktor\u00e9 chcete dosiahnu\u0165. Presk\u00famajte <strong>typy klikov pre pokro\u010dil\u00fdch<\/strong>.<\/p>\n<h3>Kliky na chrbte<\/h3>\n<p>Je to skvel\u00fd cvik na tricepsy, ale z\u00e1rove\u0148 umo\u017e\u0148uje precvi\u010di\u0165 aj spodn\u00fa \u010das\u0165 hrudn\u00edka a predn\u00e9 ramenn\u00e9 svaly. Na ich vykon\u00e1vanie budete potrebova\u0165 plo\u0161inu (stoli\u010dku, aer\u00f3bny stepper nastaven\u00fd na \u00farove\u0148 2 alebo 3, box, rovn\u00fa lavi\u010dku at\u010f.).<\/p>\n<p><strong>V\u00fdkon: <\/strong>Postavte sa chrbtom na vyv\u00fd\u0161eninu a sadnite si na \u0148u. Ruky si polo\u017ete pod ramen\u00e1 alebo mierne \u0161ir\u0161ie a prsty smerujte dopredu. Chrb\u00e1t majte rovn\u00fd, hrudn\u00edk otvoren\u00fd a brucho napnut\u00e9. Chodidl\u00e1 le\u017eia cel\u00e9 na parkete pod kolenami (\u013eah\u0161ia verzia) alebo s\u00fa nohy rovn\u00e9 a opieraj\u00fa sa o p\u00e4ty (n\u00e1ro\u010dnej\u0161ia verzia). Pr\u00edpadne si zvo\u013ete pr\u00eddavn\u00e9 z\u00e1va\u017eie (napr\u00edklad puk) a umiestnite ho v spodnej \u010dasti brucha (naj\u0165a\u017e\u0161ia verzia). Pomaly za\u010dnite oh\u00fdba\u0165 ruky v lak\u0165och (smerujte ich za seba) a vykro\u010dte zadkom k podlahe (bez toho, aby ste sa dotkli zeme). Narovnajte ruky, zdvihnite trup a vr\u00e1\u0165te sa do v\u00fdchodiskovej polohy.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/12\/gdi-639732e796cd3.png\" alt=\"Mu\u017e cvi\u010d\u00ed na \u010diernej podlo\u017eke v ob\u00fdvacej izbe\" width=\"816\" height=\"426\" \/><\/p>\n<h3>Diamantov\u00e9 \u010derpadl\u00e1<\/h3>\n<p style=\"text-align: start;\">Tento cvik, zn\u00e1my aj ako \u00fazke kliky, je jednou z \u0165a\u017e\u0161\u00edch verzi\u00ed klikov, pri ktorej sa palce a ukazov\u00e1ky spoja do tvaru diamantu a najviac sa precvi\u010dia tricepsov\u00e9 svaly (tricepsy). Je ide\u00e1lny, ak si chcete vytvarova\u0165 hrudn\u00edk a tricepsy a z\u00edska\u0165 \u0161ir\u0161ie ramen\u00e1. Okrem toho v\u00e1m diamantov\u00e9 kliky pom\u00f4\u017eu napravi\u0165 dr\u017eanie tela a zabezpe\u010di\u0165 lep\u0161iu rovnov\u00e1hu tela.<\/p>\n<p style=\"text-align: start;\"><strong>V\u00fdkon:<\/strong> Zaujmite rovnak\u00fa polohu ako pri klasickom kliku, len ruky s\u00fa spojen\u00e9 palcami a ukazov\u00e1kmi a umiestnen\u00e9 pod hrudn\u00edkom. Lakte dr\u017ete bl\u00edzko tela. Po spusten\u00ed tela n\u00edzko k podlahe vydr\u017ete v polohe 1 sekundu a potom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy.<\/p>\n<h3>\u0160v\u00e9dske kliky<\/h3>\n<p style=\"text-align: start;\">\u010eal\u0161\u00edm cvi\u010den\u00edm zameran\u00fdm na siln\u00e9 tricepsy a predn\u00e9 ramenn\u00e9 svaly s\u00fa dipy alebo kliky na madl\u00e1ch.<\/p>\n<p style=\"text-align: start;\"><strong>V\u00fdkon: <\/strong>Z\u00e1bradlie uchopte neutr\u00e1lnym \u00fachopom, \u010do znamen\u00e1, \u017ee \u0161tyri prsty smeruj\u00fa von. Pokr\u010dte nohy tak, aby sa nedot\u00fdkali zeme. Ruky dr\u017ete v lak\u0165och rovno a dr\u017ete ich bl\u00edzko trupu. Za\u010dnite sp\u00fa\u0161\u0165a\u0165 trup oh\u00fdban\u00edm r\u00fak v lak\u0165och (dozadu), k\u00fdm nepoc\u00edtite nap\u00e4tie v ramen\u00e1ch. Vr\u00e1\u0165te sa do v\u00fdchodiskovej polohy.<\/p>\n<h3>\u010cerpadl\u00e1 Spiderman<\/h3>\n<p style=\"text-align: start;\">Jeden z naj\u0165a\u017e\u0161\u00edch variantov kliku, pri ktorom sa zap\u00e1jaj\u00fa predov\u0161etk\u00fdm: triceps, ve\u013ek\u00fd prsn\u00fd sval, ramenn\u00e9 svaly, ako aj priame a \u0161ikm\u00e9 bru\u0161n\u00e9 svaly.<\/p>\n<p style=\"text-align: start;\"><strong>V\u00fdkon:<\/strong> Zaujmite v\u00fdchodiskov\u00fa poz\u00edciu ako pri klasickom kliku. S telom vykro\u010dte nadol a za\u010dnite prav\u00fa nohu pokr\u010den\u00fa v kolene pri\u0165ahova\u0165 k lak\u0165u (\u010do najbli\u017e\u0161ie). Vr\u00e1\u0165te sa do v\u00fdchodiskovej polohy a opakujte s \u013eavou nohou.<\/p>\n<h3>Kliky na jednej ruke<\/h3>\n<p style=\"text-align: start;\">\u010eal\u0161\u00ed typ kliku ur\u010den\u00fd pre sk\u00fasen\u00fdch adeptov tr\u00e9ningu s vlastnou v\u00e1hou.<\/p>\n<p style=\"text-align: start;\"><strong>V\u00fdkon: <\/strong>Zaujmite v\u00fdchodiskov\u00fa poz\u00edciu ako pri klasickom kliku, ale jednu ruku dajte za seba &#8211; napr\u00edklad ju polo\u017ete na kr\u00ed\u017eov\u00fa \u010das\u0165 chrbtice. Vykonajte rovnak\u00fd pohyb ako pri be\u017enom kliku.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/12\/gdi-639732e934678.png\" alt=\"\u017dena predv\u00e1dza tr\u00e9ningov\u00fa poz\u00edciu na ulici v \u0161portovom oble\u010den\u00ed\" width=\"816\" height=\"426\" \/><\/p>\n<h3>Kliky so zdvihnut\u00fdmi nohami<\/h3>\n<p style=\"text-align: start;\">Ak chcete posilni\u0165 a rozvin\u00fa\u0165 horn\u00fa \u010das\u0165 hrudn\u00edka a ramenn\u00e9 svaly, mali by ste do svojho tr\u00e9ningov\u00e9ho pl\u00e1nu prida\u0165 tento typ klikov. Okrem toho tu pracuj\u00fa tricepsy, svaly h\u00fd\u017ed\u00ed a bru\u0161n\u00e9 svaly.<\/p>\n<p style=\"text-align: start;\"><strong>V\u00fdkon: <\/strong>Nohy si polo\u017ete na stabiln\u00fa podlo\u017eku (krabicu, stoli\u010dku, stoli\u010dku at\u010f.) v takej v\u00fd\u0161ke, aby va\u0161e telo bolo rovnobe\u017en\u00e9 so zemou. Zvy\u0161ok tela umiestnite ako pri tradi\u010dnom kliku. Vykonajte pohyb ako pri klasickej verzii.<\/p>\n<h3>Stojka na ruk\u00e1ch<\/h3>\n<p style=\"text-align: start;\">Ob\u013e\u00faben\u00e1 vari\u00e1cia kliku medzi nad\u0161encami crossfitu, na ktorej vykonanie potrebujete schopnos\u0165 postavi\u0165 sa na ruky a stenu, rebr\u00edky alebo pomoc partnera.<\/p>\n<p style=\"text-align: start;\"><strong>V\u00fdkon: <\/strong>Postavte sa dopredu asi 1-1,5 kroku od steny a urobte predklon. Odrazte sa nohami od podlahy do stojky na ruk\u00e1ch (oprite sa nohami o stenu\/lavi\u010dku alebo po\u017eiadajte partnera, aby ich podr\u017eal). Za\u010dnite vertik\u00e1lne sp\u00fa\u0161\u0165a\u0165 telo smerom k podlahe, a\u017e k\u00fdm sa va\u0161e lakte neohn\u00fa pribli\u017ene na 90 stup\u0148ov. S v\u00fddychom pomaly narovnajte ruky v lak\u0165och a vr\u00e1\u0165te sa do v\u00fdchodiskovej polohy.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"Handstand Push-Up Variations\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/qbRbM6d5ddM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p><\/div>\n<h2>Kliky na rukov\u00e4tiach &#8211; \u010di a kedy sa oplat\u00ed pou\u017e\u00edva\u0165 rukov\u00e4te?<\/h2>\n<p style=\"text-align: start;\">Pou\u017e\u00edvanie \u0161pecializovan\u00fdch klikov v\u00e1m poskytuje \u0161irok\u00fa \u0161k\u00e1lu man\u00e9vrov na spestrenie tr\u00e9ningu, napr\u00edklad: v\u00fdber intenzity cvi\u010denia, nastavenie uhla tela na zapojenie konkr\u00e9tnych svalov vykon\u00e1van\u00edm pohybu v primeranej h\u013abke at\u010f. Je to dobr\u00fd sp\u00f4sob, ako rozv\u00edja\u0165 siln\u00e9 tricepsy a formova\u0165 bru\u0161n\u00e9 svaly, ako aj odbremeni\u0165 z\u00e1p\u00e4stia.<\/p>\n<p style=\"text-align: start;\">V z\u00e1vislosti od va\u0161ich potrieb m\u00f4\u017eete vykon\u00e1va\u0165 kliky na dr\u017eadl\u00e1ch umiestnen\u00fdch na \u0161\u00edrku ramien\/\u0161ir\u0161ie ako ramen\u00e1\/u\u017e\u0161ie ako ramen\u00e1\/l\u00ednia bokov, kliky na ruk\u00e1ch alebo takzvan\u00fd L-sit (z rovn\u00e9ho sedu zdvihnite telo na dr\u017eadl\u00e1ch do p\u00edsmena L). Kvalitn\u00fd <a href=\"https:\/\/sportano.sk\/prislusenstvo-na-skolenie\/uchyty-na-klucky\" target=\"_blank\" rel=\"noopener\">dr\u017eadl\u00e1 push-up<\/a> zna\u010dky, ako s\u00fa: <strong>adidas, Pure2Improve, Reebok <\/strong>alebo<strong> Sveltus <\/strong>n\u00e1jdete na adrese <strong>Sportano.sk<\/strong>.<\/p>\n<h2>Kliky s gumi\u010dkami a in\u00fdm tr\u00e9ningov\u00fdm vybaven\u00edm<\/h2>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/12\/gdi-639732eac7c24.png\" alt=\"\u017dena cvi\u010d\u00ed na vonkaj\u0161om \u0161portovom n\u00e1rad\u00ed s d\u00f4razom na akt\u00edvny \u017eivotn\u00fd \u0161t\u00fdl\" width=\"816\" height=\"426\" \/><\/p>\n<p>Ak chcete tr\u00e9ning spestri\u0165, vysk\u00fa\u0161ajte typy klikov s \u010fal\u0161\u00edm vybaven\u00edm, ako s\u00fa odporov\u00e9 p\u00e1sy, bosu alebo TRX p\u00e1sy. Pre\u010do? V\u00fdberom nestabiln\u00e9ho povrchu napr\u00edklad v\u00fdraznej\u0161ie zapoj\u00edte svaly jadra zodpovedn\u00e9 za stabiliz\u00e1ciu chrbtice a spr\u00e1vnu polohu. Na druhej strane vonkaj\u0161\u00ed odpor s\u0165a\u017euje a vy\u017eaduje viac sily na vykonanie cviku:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>kliky s gumi\u010dkami &#8211; <\/strong>Pri podpore vpredu rozpa\u017ete ruky o nie\u010do \u0161ir\u0161ie ako ramen\u00e1. Umiestnite si gumi\u010dku na chrb\u00e1t vo v\u00fd\u0161ke ramien a jej konce dr\u017ete v ruk\u00e1ch. Vykonajte pohyb ako pri tradi\u010dnom kliku.;<\/p>\n<\/li>\n<\/ul>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"Band Resisted Push Ups for Strength | Hypertrophy | Rehab (5 Benefits | Evidence-Based)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/8cTohcawjCM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p><\/div>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>bosu kliky &#8211; <\/strong>Polo\u017ete balan\u010dn\u00fa plo\u0161inu m\u00e4kkou \u010das\u0165ou tela nadol. Uchopte okraje tvrdej \u010dasti bosu a zaujmite polohu ako pri klasickom kliku;<\/p>\n<\/li>\n<\/ul>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"3 Killer BOSU\u00ae Pushup Variations\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/O9Y3SX3edKk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p><\/div>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>kliky na TRX &#8211; \u013eah\u0161ia verzia s rukami na rukov\u00e4tiach: <\/strong>Umiestnite TRX do polohy 2, uchopte rukov\u00e4te a prejdite do predklonu (brucho napnut\u00e9, telo v jednej l\u00ednii, ruky kolmo na os tela vo v\u00fd\u0161ke ramien, chodidl\u00e1 opret\u00e9 o tane\u010dn\u00fa podlahu). Pohyb vykon\u00e1vajte ako pri klasickom kliku. <strong>N\u00e1ro\u010dnej\u0161ia verzia s nohami v TRX (tzv. at\u00f3mov\u00fd push up):<\/strong> Umiestnite sa do rovnakej polohy ako pri klasickom kliku, len nohy polo\u017ete na spodn\u00e9 popruhy rukov\u00e4t\u00ed TRX. Vykonajte klesaj\u00faci pohyb smerom nadol, pri\u010dom pevne dr\u017ete bru\u0161n\u00e9 a glute\u00e1lne svaly (vyhnite sa preh\u013abeniu lord\u00f3zy v bedrovej chrbtici), potom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a pritiahnite kolen\u00e1 k hrudn\u00edku.<\/p>\n<\/li>\n<\/ul>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"TRX\u00ae Atomic Push-up Tempo Challenge\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/yiha6FrvGXY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p><\/div>\n<h2>Ako \u010dasto rob\u00edte kliky?<\/h2>\n<p>Hlavnou v\u00fdhodou klikov je, \u017ee sa daj\u00fa vykon\u00e1va\u0165 prakticky kdeko\u013evek bez potreby ak\u00e9hoko\u013evek vybavenia. V\u010faka ve\u013ek\u00e9mu mno\u017estvu variantov s r\u00f4znym stup\u0148om n\u00e1ro\u010dnosti a zlo\u017eitosti pohybu m\u00f4\u017eete zapoji\u0165 takmer cel\u00e9 telo alebo sa zamera\u0165 na tvarovanie a posil\u0148ovanie konkr\u00e9tnych svalov\u00fdch parti\u00ed.<\/p>\n<p>V z\u00e1vislosti od va\u0161ich potrieb a tr\u00e9ningov\u00e9ho pl\u00e1nu m\u00f4\u017eete kliky \u00faspe\u0161ne vykon\u00e1va\u0165 aj denne. Mo\u017eno ich zaradi\u0165 do: Rozcvi\u010dka, tzv. split (tr\u00e9ning jednej ve\u013ekej svalovej partie a 1-2 men\u0161\u00edch, napr. hrudn\u00edk &#8211; triceps alebo hrudn\u00edk &#8211; biceps), kruhov\u00fd tr\u00e9ning, funk\u010dn\u00fd tr\u00e9ning, FBW (Full Body Workout), tabata alebo intervaly.<\/p>\n<p>Nech u\u017e vykon\u00e1vate ak\u00fdko\u013evek variant kliku, sna\u017ete sa udr\u017ea\u0165 pln\u00fa kontrolu nad pohybmi a prisp\u00f4sobte rozsah a intenzitu cvi\u010denia svojej fyzickej zdatnosti. S\u00fastre\u010fte sa na d\u00fdchanie: vdychujte, ke\u010f sp\u00fa\u0161\u0165ate trup, a vydychujte, ke\u010f tla\u010d\u00edte telo nahor.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Od \u017eensk\u00fdch klikov cez diamantov\u00e9 kliky a\u017e po kliky s jednoru\u010dkami &#8211; existuje to\u013eko vari\u00e1ci\u00ed, \u017ee ich zvl\u00e1dne ka\u017ed\u00fd bez oh\u013eadu na \u00farove\u0148 tr\u00e9ningu.ia, v\u00e1m n\u00e1jde vhodn\u00fa mo\u017enos\u0165. Pre\u010d\u00edtajte si o typoch klikov pre za\u010diato\u010dn\u00edkov a pokro\u010dil\u00fdch, ktor\u00e9 sa oplat\u00ed zaradi\u0165 do tr\u00e9ningov\u00e9ho pl\u00e1nu, aby ste zlep\u0161ili svoje zru\u010dnosti, zapojili a posilnili viac svalov alebo [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":991,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[27],"tags":[],"class_list":["post-982","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>Druhy klikov: ktor\u00e9 z nich zaradi\u0165 do tr\u00e9ningov\u00e9ho pl\u00e1nu a pre\u010do? 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Pre\u010d\u00edtajte si o typoch klikov pre za\u010diato\u010dn\u00edkov a pokro\u010dil\u00fdch, ktor\u00e9 sa oplat\u00ed zaradi\u0165 do tr\u00e9ningov\u00e9ho pl\u00e1nu, aby ste zlep\u0161ili svoje zru\u010dnosti, zapojili a posilnili viac svalov alebo [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.sk\/blog\/druhy-klikov-ktore-z-nich-zaradit-do-treningoveho-planu-a-preco-kliky-pre-zaciatocnikov-a-pokrocilych\/\" \/>\n<meta property=\"og:site_name\" content=\"sportano.sk\" \/>\n<meta property=\"article:published_time\" content=\"2024-04-23T09:59:40+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-08T13:16:25+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/gdi-639732ebf0a56.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":"Druhy klikov: ktor\u00e9 z nich zaradi\u0165 do tr\u00e9ningov\u00e9ho pl\u00e1nu a pre\u010do? Kliky pre za\u010diato\u010dn\u00edkov a pokro\u010dil\u00fdch - sportano.sk","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/sportano.sk\/blog\/druhy-klikov-ktore-z-nich-zaradit-do-treningoveho-planu-a-preco-kliky-pre-zaciatocnikov-a-pokrocilych\/","og_locale":"sk_SK","og_type":"article","og_title":"Druhy klikov: ktor\u00e9 z nich zaradi\u0165 do tr\u00e9ningov\u00e9ho pl\u00e1nu a pre\u010do? Kliky pre za\u010diato\u010dn\u00edkov a pokro\u010dil\u00fdch - sportano.sk","og_description":"Od \u017eensk\u00fdch klikov cez diamantov\u00e9 kliky a\u017e po kliky s jednoru\u010dkami &#8211; existuje to\u013eko vari\u00e1ci\u00ed, \u017ee ich zvl\u00e1dne ka\u017ed\u00fd bez oh\u013eadu na \u00farove\u0148 tr\u00e9ningu.ia, v\u00e1m n\u00e1jde vhodn\u00fa mo\u017enos\u0165. 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