{"id":996,"date":"2024-04-23T11:50:20","date_gmt":"2024-04-23T11:50:20","guid":{"rendered":"https:\/\/sportano.sk\/blog\/?p=996"},"modified":"2025-08-08T13:23:35","modified_gmt":"2025-08-08T13:23:35","slug":"kliky-co-robia-a-ake-svaly-pri-nich-pracuju-ako-sa-robia-kliky","status":"publish","type":"post","link":"https:\/\/sportano.sk\/blog\/kliky-co-robia-a-ake-svaly-pri-nich-pracuju-ako-sa-robia-kliky\/","title":{"rendered":"Kliky: \u010do robia a ak\u00e9 svaly pri nich pracuj\u00fa? Ako sa robia kliky?"},"content":{"rendered":"<p><strong>Kliky s\u00fa jedn\u00fdm z najlep\u0161\u00edch cvikov s vlastnou v\u00e1hou na posilnenie svalov hornej \u010dasti tela a zlep\u0161enie celkovej kond\u00edcie. Napriek v\u0161eobecnej zn\u00e1mosti tohto cviku nie ka\u017ed\u00fd vie, ako spr\u00e1vne vykon\u00e1va\u0165 kliky, ktor\u00e9 svaly presne pri ich vykon\u00e1van\u00ed pracuj\u00fa a pre\u010do sa oplat\u00ed zaradi\u0165 ich do tr\u00e9ningovej rutiny. Odpovede n\u00e1jdete v na\u0161om sprievodcovi.<\/strong><\/p>\n<h2>\u010co pon\u00fakaj\u00fa kliky?<\/h2>\n<p>Kliky s\u00fa jedn\u00fdm z najkomplexnej\u0161\u00edch cvikov na horn\u00fa \u010das\u0165 tela, ktor\u00e9 m\u00f4\u017eete vykon\u00e1va\u0165 bez pou\u017eitia ak\u00e9hoko\u013evek tr\u00e9ningov\u00e9ho zariadenia. V\u010faka zapojeniu mnoh\u00fdch svalov\u00fdch skup\u00edn je ide\u00e1lny na budovanie sily nielen prsn\u00fdch svalov, ale aj tricepsov a ramenn\u00fdch svalov, ako aj na posilnenie bru\u0161n\u00fdch a spodn\u00fdch chrbtov\u00fdch svalov. Navy\u0161e v\u010faka jednoduchosti pohybu a r\u00f4znym vari\u00e1ci\u00e1m je tento cvik vhodn\u00fd prakticky pre ka\u017ed\u00e9ho, bez oh\u013eadu na cie\u013e, ktor\u00fd chce dosiahnu\u0165. Napr\u00edklad kulturisti a t\u00ed, ktor\u00ed pracuj\u00fa na budovan\u00ed vyrysovanej postavy, m\u00f4\u017eu kliky pou\u017e\u00edva\u0165 ako supers\u00e9riu po\u010das tr\u00e9ningu hrudn\u00edka. Na druhej strane \u013eudia, ktor\u00ed s\u00fastavne dv\u00edhaj\u00fa \u0165a\u017ek\u00e9 v\u00e1hy, m\u00f4\u017eu dosiahnu\u0165 lep\u0161ie v\u00fdsledky pomocou klikov s dodato\u010dn\u00fdm odporom (napr. silov\u00e9 p\u00e1sy).<\/p>\n<p>Pridanie klikov k aer\u00f3bnemu tr\u00e9ningu m\u00f4\u017ee na\u0161tartova\u0165 v\u00e1\u0161 metabolizmus, \u010do sa prejav\u00ed vo v\u00e4\u010d\u0161om mno\u017estve sp\u00e1len\u00fdch kal\u00f3ri\u00ed, a v kombin\u00e1cii s vyv\u00e1\u017eenou stravou m\u00f4\u017ee pom\u00f4c\u0165 zlep\u0161i\u0165 zlo\u017eenie tela a telesn\u00e9 proporcie. Ke\u010f\u017ee kliky zah\u0155\u0148aj\u00fa zdv\u00edhanie vlastnej v\u00e1hy, je to \u00fa\u010dinn\u00fd sp\u00f4sob, ako sledova\u0165 \u00farove\u0148 n\u00e1rastu sily. Napr\u00edklad \u00fa\u010dinky vykon\u00e1vania klikov po 2 mesiacoch s\u00fa pln\u00e9 kliky s rovn\u00fdmi nohami alebo ich pokro\u010dilej\u0161ie vari\u00e1cie. Pokroky mo\u017eno pozorova\u0165 nielen pri vykon\u00e1van\u00ed samotn\u00e9ho cvi\u010denia, ale aj v ka\u017edodennom \u017eivote (napr. zist\u00edte, \u017ee je pre v\u00e1s \u013eah\u0161ie dv\u00edha\u0165 \u0165a\u017e\u0161ie v\u00e1hy ako predt\u00fdm).<\/p>\n<p>Okrem toho niektor\u00e9 \u0161t\u00fadie uk\u00e1zali, \u017ee schopnos\u0165 urobi\u0165 viac ako 40 klikov m\u00f4\u017ee zn\u00ed\u017ei\u0165 riziko kardiovaskul\u00e1rnych ochoren\u00ed vr\u00e1tane m\u0155tvice a infarktu v porovnan\u00ed s \u013eu\u010fmi, ktor\u00ed dok\u00e1\u017eu urobi\u0165 menej ako 10 opakovan\u00ed.<\/p>\n<p>V z\u00e1vislosti od v\u00e1\u0161ho cie\u013ea je potrebn\u00e9 ma\u0165 na pam\u00e4ti, \u017ee: V pr\u00edpade, \u017ee je cie\u013eom roz\u0161\u00edrenie svalov hrudn\u00edka, zlep\u0161enie vytrvalosti alebo v\u0161eobecn\u00e9 zlep\u0161enie sily, je potrebn\u00fd tr\u00e9ningov\u00fd pl\u00e1n, ktor\u00fd zoh\u013ead\u0148uje vhodn\u00fd objem cvi\u010denia (s\u00e9rie a opakovania), typ klikov a intenzitu \u00fasilia.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2023\/01\/gdi-63bf2335b0fe3.png\" alt=\"\u017dena cvi\u010d\u00ed kliky v posil\u0148ovni, oble\u010den\u00e1 v \u0161portovom oble\u010den\u00ed a tenisk\u00e1ch\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Ak\u00e9 svaly pracuj\u00fa pri vykon\u00e1van\u00ed klikov?<\/h2>\n<p>Pri kliku sa zap\u00e1jaj\u00fa predov\u0161etk\u00fdm svaly hrudn\u00edka vr\u00e1tane ve\u013ek\u00fdch a mal\u00fdch prsn\u00fdch svalov. Prv\u00fd z nich sa sklad\u00e1 z dvoch hl\u00e1v (k\u013e\u00fa\u010dnej a hrudnej), je hrub\u00fd a vej\u00e1rovit\u00fd. Jeho funkciou je riadi\u0165 pohyb sp\u00fa\u0161\u0165ania trupu smerom k zemi a tla\u010denie tela sp\u00e4\u0165 do v\u00fdchodiskovej polohy. Mal\u00fd prsn\u00fd sval m\u00e1 na druhej strane trojuholn\u00edkov\u00fd tvar a jeho hlavnou \u00falohou pri vykon\u00e1van\u00ed klikov je udr\u017eiava\u0165 lopatku v polohe.<\/p>\n<p>Klik je zlo\u017een\u00fd cvik, \u010do znamen\u00e1, \u017ee okrem uveden\u00fdch \u0161trukt\u00far zap\u00e1ja aj nieko\u013eko \u010fal\u0161\u00edch svalov\u00fdch skup\u00edn. Pri kliku sa zap\u00e1jaj\u00fa svaly ako napr:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>triceps<\/strong> &#8211; sa nach\u00e1dza na zadnej strane ramena. Pom\u00e1ha udr\u017eiava\u0165 stabilitu trupu pri sp\u00fa\u0161\u0165an\u00ed trupu, zatia\u013e \u010do pri n\u00e1vrate je hlavn\u00fdm prvkom poh\u00e1\u0148aj\u00facim pohyb.;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>predn\u00fd ramenn\u00fd sval acton<\/strong> &#8211; po\u010das zostupnej f\u00e1zy s\u00fa zodpovedn\u00e9 za stabiliz\u00e1ciu pa\u017e\u00ed a po\u010das v\u00fdstupu pom\u00e1haj\u00fa pri\u0165ahova\u0165 pa\u017ee dovn\u00fatra k hrudn\u00edku;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>bru\u0161n\u00e9 svaly a hlbok\u00e9 svaly<\/strong> (vr\u00e1tane extenzorov chrbta a svalov multifidus) &#8211; s\u00fa zapojen\u00e9, aby udr\u017eiavali trup a chrbticu v rovine, a t\u00fdm udr\u017eiavali spr\u00e1vne dr\u017eanie tela.<\/p>\n<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2023\/01\/gdi-63bf233764d10.png\" alt=\"Mu\u017e cvi\u010d\u00ed kliky s kettlebellmi ved\u013ea neho na podlahe\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Ako robi\u0165 kliky? Spr\u00e1vna technika<\/h2>\n<p>Spr\u00e1vne vykonanie klasick\u00e9ho kliku:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Zaujmite poz\u00edciu vysok\u00e9ho planku &#8211; ruky na \u0161\u00edrku ramien, nohy na \u0161\u00edrku bokov alebo spojen\u00e9. Napnite lopatky k chrbtici a spustite ich. Zapojte svaly jadra, h\u00fd\u017e\u010fov\u00e9 svaly a nohy, aby ste dostali telo do roviny. Panvu vyto\u010dte a\u017e k pupku, pri\u010dom pupok mus\u00ed smerova\u0165 k chrbtici. Stiahnite glute\u00e1lne svaly. Chrb\u00e1t udr\u017eujte rovn\u00fd;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Nad\u00fdchnite sa a za\u010dnite oh\u00fdba\u0165 lakte do str\u00e1n. Dr\u017ete ich v uhle pribli\u017ene 45 stup\u0148ov;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">postupne sp\u00fa\u0161\u0165ajte telo, a\u017e k\u00fdm sa hrudn\u00edk nedotkne podlahy alebo je 2-3 cm nad \u0148ou;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">S v\u00fddychom sa za\u010dnite zdv\u00edha\u0165 na ruk\u00e1ch do v\u00fdchodiskovej polohy. S\u00fastre\u010fte sa na udr\u017eanie primeran\u00e9ho nap\u00e4tia v tricepsoch, prsn\u00fdch svaloch a hlbok\u00fdch svaloch.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2023\/01\/gdi-63bf23394574f.png\" alt=\"\u017dena cvi\u010d\u00ed kliky v \u0161portovom oble\u010den\u00ed na pevnej podlo\u017eke\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Naj\u010dastej\u0161ie chyby pri vykon\u00e1van\u00ed klikov<\/h2>\n<p>Hoci je klik pomerne jednoduch\u00fd pohyb, za\u010diato\u010dn\u00edci aj nad\u0161enci silov\u00e9ho tr\u00e9ningu sa m\u00f4\u017eu dopusti\u0165 nieko\u013ek\u00fdch pomerne \u010dast\u00fdch ch\u00fdb, ktor\u00e9 negat\u00edvne ovplyv\u0148uj\u00fa \u00fa\u010dinnos\u0165 tohto cviku. Tu s\u00fa naj\u010dastej\u0161ie chyby pri vykon\u00e1van\u00ed klikov:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">ovisnut\u00e9 boky a bedrov\u00fd chrb\u00e1t &#8211; preh\u013aben\u00e1 lord\u00f3za v dolnej \u010dasti chrbtice sp\u00f4sobuje stratu energie, ktor\u00e1 by mala by\u0165 pri tomto cvi\u010den\u00ed dod\u00e1van\u00e1 svalom, ktor\u00e9 sa najviac zap\u00e1jaj\u00fa. Ak to chcete napravi\u0165, zapojte svaly jadra (hlbok\u00e9 svaly, ktor\u00e9 stabilizuj\u00fa dr\u017eanie tela, t. j. okrem in\u00e9ho prie\u010dne bru\u0161n\u00e9 svaly) a svaly n\u00f4h. Vyto\u010dte panvu smerom k pupku a &#8222;vtiahnite&#8220; pupok do chrbtice. Telo by malo od za\u010diatku do konca pohybu tvori\u0165 jednu l\u00edniu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">roztiahnutie pa\u017e\u00ed do str\u00e1n tak, aby s trupom vytvorili tvar p\u00edsmena T &#8211; jednoduch\u00fd sp\u00f4sob, ako nam\u00e1ha\u0165 ramenn\u00e9 a lak\u0165ov\u00e9 k\u013aby. T\u00fato chybu napravte tak, \u017ee lakte pribl\u00ed\u017eite k trupu a dlane jemne vyto\u010d\u00edte von;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zn\u00ed\u017een\u00e1 hlava &#8211; m\u00f4\u017ee vies\u0165 k nam\u00e1haniu kr\u010dnej chrbtice. Dbajte na to, aby bola chrbtica po\u010das cel\u00e9ho cvi\u010denia pred\u013a\u017een\u00e1;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Pr\u00edli\u0161 r\u00fdchle klesanie a\/alebo st\u00fapanie &#8211; pr\u00edli\u0161 r\u00fdchly pohyb m\u00f4\u017ee sp\u00f4sobi\u0165, \u017ee nebudete schopn\u00ed udr\u017ea\u0165 svaly spr\u00e1vne napnut\u00e9, \u010do sa prejav\u00ed nespr\u00e1vnou technikou a neefekt\u00edvnym cvi\u010den\u00edm. Sk\u00faste robi\u0165 jeden klik po dobu 3-5 sek\u00fand alebo pomal\u0161ie, pri\u010dom sa plne s\u00fastre\u010fte na spr\u00e1vne svalov\u00e9 nap\u00e4tie;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">pr\u00edli\u0161 kr\u00e1tky pohyb trupu smerom nadol &#8211; ak nespust\u00edte trup dostato\u010dne n\u00edzko, cvi\u010denie nebude ma\u0165 po\u017eadovan\u00fd \u00fa\u010dinok;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">gu\u013eat\u00fd chrb\u00e1t &#8211; sna\u017ete sa pritiahnu\u0165 lopatky sp\u00e4\u0165 k chrbtici a smerom nadol.<\/p>\n<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2023\/01\/gdi-63bf233b4d378.png\" alt=\"\u017dena cvi\u010d\u00ed na podlahe vo fitness centre s d\u00f4razom na spr\u00e1vne \u0161portov\u00e9 oble\u010denie\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Push-ups pre za\u010diato\u010dn\u00edkov. Najlep\u0161ie tipy<\/h2>\n<p>Ak sa pr\u00e1ve u\u010d\u00edte robi\u0165 kliky, zamerajte sa na rozvoj spr\u00e1vnej techniky. Za\u010dnite s n\u00edzkym po\u010dtom opakovan\u00ed (napr. 10 klikov, 3-6 opakovan\u00ed v 3-4 s\u00e9ri\u00e1ch alebo \u013eubovo\u013en\u00fd po\u010det, ktor\u00fd zvl\u00e1dnete so spr\u00e1vnou technikou) a pomal\u00fdm tempom. Ke\u010f budete pokro\u010dilej\u0161\u00ed, zvy\u0161ujte objem a intenzitu cvi\u010denia. Ak za\u010dnete hne\u010f s vysok\u00fdm &#8222;c\u00e9\u010dkom&#8220; a budete kliky vykon\u00e1va\u0165 ka\u017ed\u00fd de\u0148 vo ve\u013ek\u00fdch objemoch, v r\u00fdchlom tempe a bez toho, aby ste sa pr\u00edli\u0161 zamerali na techniku, nielen\u017ee v kr\u00e1tkom \u010dase poc\u00edtite k tomuto cvi\u010deniu averziu, ale v d\u00f4sledku ch\u00fdbaj\u00faceho spr\u00e1vneho pohybov\u00e9ho vzoru sa m\u00f4\u017eete zrani\u0165..<\/p>\n<p>Ak m\u00e1te na za\u010diatku probl\u00e9m udr\u017ea\u0165 poz\u00edciu dosky, zvo\u013ete si tzv. d\u00e1mske kliky, ktor\u00e9 sa vykon\u00e1vaj\u00fa na kolen\u00e1ch. Na za\u010diatok m\u00f4\u017eete pou\u017ei\u0165 aj vyv\u00fd\u0161eninu typu step, na ktor\u00fa polo\u017e\u00edte ruky. Viac inform\u00e1ci\u00ed si m\u00f4\u017eete pre\u010d\u00edta\u0165 v na\u0161om sprievodcovi: <a href=\"https:\/\/sportano.sk\/blog\/druhy-klikov-ktore-z-nich-zaradit-do-treningoveho-planu-a-preco-kliky-pre-zaciatocnikov-a-pokrocilych\/\" target=\"_blank\" rel=\"noopener\"><u>Typy klikov<\/u><\/a>.<\/p>\n<h4>Ako \u010dasto rob\u00edte kliky?<\/h4>\n<p>Kliky m\u00f4\u017eete robi\u0165 aj ka\u017ed\u00fd de\u0148, ale oplat\u00ed sa po\u010d\u00fava\u0165 svoje telo a pam\u00e4ta\u0165 na to, \u017ee svaly potrebuj\u00fa \u010das na regener\u00e1ciu, inak ich pretr\u00e9nujete. Okrem toho si va\u0161e svaly \u010dasom na pohyb zvykn\u00fa, \u010do m\u00e1 okrem in\u00e9ho za n\u00e1sledok nedostato\u010dn\u00fd pokrok. Preto je dobr\u00e9 stimulova\u0165 ich v\u00fdberom in\u00e9ho typu klikov, ktor\u00fd bude pre va\u0161e svaly v\u00fdzvou, alebo pou\u017ei\u0165 kliky ako s\u00fa\u010das\u0165 rozcvi\u010dky, intervalov\u00e9ho tr\u00e9ningu alebo funk\u010dn\u00e9ho tr\u00e9ningu. M\u00f4\u017eete pou\u017ei\u0165 aj \u010fal\u0161ie <a href=\"https:\/\/sportano.sk\/prislusenstvo-na-skolenie\" target=\"_blank\" rel=\"noopener\">tr\u00e9ningov\u00e9 pr\u00edslu\u0161enstvo<\/a> ako s\u00fa z\u00e1bradlia alebo ty\u010de na skl\u00e1panie.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kliky s\u00fa jedn\u00fdm z najlep\u0161\u00edch cvikov s vlastnou v\u00e1hou na posilnenie svalov hornej \u010dasti tela a zlep\u0161enie celkovej kond\u00edcie. Napriek v\u0161eobecnej zn\u00e1mosti tohto cviku nie ka\u017ed\u00fd vie, ako spr\u00e1vne vykon\u00e1va\u0165 kliky, ktor\u00e9 svaly presne pri ich vykon\u00e1van\u00ed pracuj\u00fa a pre\u010do sa oplat\u00ed zaradi\u0165 ich do tr\u00e9ningovej rutiny. Odpovede n\u00e1jdete v na\u0161om sprievodcovi. \u010co pon\u00fakaj\u00fa kliky? [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":1000,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[27],"tags":[],"class_list":["post-996","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>Kliky: \u010do robia a ak\u00e9 svaly pri nich pracuj\u00fa? Ako sa robia kliky? - 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\/kliky-co-robia-a-ake-svaly-pri-nich-pracuju-ako-sa-robia-kliky\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kliky: \u010do robia a ak\u00e9 svaly pri nich pracuj\u00fa? Ako sa robia kliky? - sportano.sk\" \/>\n<meta property=\"og:description\" content=\"Kliky s\u00fa jedn\u00fdm z najlep\u0161\u00edch cvikov s vlastnou v\u00e1hou na posilnenie svalov hornej \u010dasti tela a zlep\u0161enie celkovej kond\u00edcie. Napriek v\u0161eobecnej zn\u00e1mosti tohto cviku nie ka\u017ed\u00fd vie, ako spr\u00e1vne vykon\u00e1va\u0165 kliky, ktor\u00e9 svaly presne pri ich vykon\u00e1van\u00ed pracuj\u00fa a pre\u010do sa oplat\u00ed zaradi\u0165 ich do tr\u00e9ningovej rutiny. Odpovede n\u00e1jdete v na\u0161om sprievodcovi. \u010co pon\u00fakaj\u00fa kliky? 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