tenisdnes.com<\/a> najdete konkr\u00e9tn\u00ed videon\u00e1vody, ale podstata je jasn\u00e1 \u2013 t\u0159eba p\u011bt minut denn\u011b, t\u0159ikr\u00e1t t\u00fddn\u011b, a va\u0161e rameno bude d\u011bkovat.<\/p>\nP\u0159edlokt\u00ed a z\u00e1p\u011bst\u00ed \u2013 zbran\u011b v tichosti<\/h2>\n
Jak se v\u00e1m l\u00edb\u00ed tenista, kter\u00fd si \u010dasto st\u011b\u017euje na bolest z\u00e1p\u011bst\u00ed? Asi ne. P\u0159itom \u0159e\u0161en\u00ed je ban\u00e1ln\u00ed.<\/p>\n
Izometrick\u00e9 cviky s expanderem. Flexe a extenze z\u00e1p\u011bst\u00ed. Pronace a supinace p\u0159edlokt\u00ed. Trv\u00e1 to osm minut. Osm minut, a va\u0161e \u00fadery budou stabiln\u011bj\u0161\u00ed, p\u0159esn\u011bj\u0161\u00ed, pohodln\u011bj\u0161\u00ed.<\/p>\n
Pro\u010d jsou tyto cviky d\u016fle\u017eit\u00e9<\/h3>\n
Proto\u017ee tenis nen\u00ed o brut\u00e1ln\u00ed s\u00edle. Je o kontrole. O stabilit\u011b pod tlakem. Drobn\u00e9 svaly ty zaji\u0161\u0165uj\u00ed.<\/p>\n
Stabiliz\u00e1to\u0159i kolen \u2013 nezapome\u0148te na nohy<\/h2>\n
Koleno. Nejv\u011bt\u0161\u00ed \u017ealoba hr\u00e1\u010d\u016f. Ale je to vlastn\u011b hor\u0161\u00ed \u2013 nen\u00ed to bolest samotn\u00e9ho kolena, je to selh\u00e1n\u00ed stabiliz\u00e1tor\u016f okolo n\u011bj.<\/p>\n
Single-leg squats. Bo\u010dn\u00ed p\u0159eskoky. Cvi\u010den\u00ed na balan\u010dn\u00ed desce. Tady jde o propriocepci, o v\u011bdom\u00ed polohy t\u011bla v prostoru. Bez toho nejste hr\u00e1\u010di, jste jen chlapi s raketami.<\/p>\n
Jak na to prakticky<\/h2>\n
Tady je deal: nev\u011bnujte tomu v\u00edce ne\u017e dvacet minut denn\u011b. Kvalita p\u0159eb\u00edj\u00ed kvantitu. Pond\u011bl\u00ed, st\u0159eda, p\u00e1tek \u2013 to sta\u010d\u00ed. Zb\u00fdvaj\u00edc\u00ed\u00ed dny si dejte volno nebo b\u011bhejte.<\/p>\n
Palec nahoru nebo palec dol\u016f se pozn\u00e1 jednodu\u0161e. Pokud bol\u00ed n\u00e1sleduj\u00edc\u00ed den tak, \u017ee nezvl\u00e1dnete tenisov\u00fd tr\u00e9nink, p\u0159ehnal jste to. Pokud bol\u00ed jen hrub\u011b, jste na spr\u00e1vn\u00e9 cest\u011b.<\/p>\n
Posledn\u00ed v\u011bc \u2013 konzistence. Ne skv\u011bl\u00fd tr\u00e9nink jednou. Oby\u010dejn\u00fd tr\u00e9nink ka\u017ed\u00fd t\u00fdden. To je to, co v\u00e1s zm\u011bn\u00ed.<\/p>\n","protected":false},"excerpt":{"rendered":"
Kde se v\u0161echna s\u00edla nach\u00e1z\u00ed Zapome\u0148te na p\u0159edstavu, \u017ee tenis je jenom o velk\u00e9 svalstvo v pa\u017ei. Nen\u00ed. Pokud chcete b\u00fdt skute\u010dn\u00fd tenista, mus\u00edte se zam\u011b\u0159it na v\u011bci, kter\u00e9 nikdo nevid\u00ed \u2013 na ty mali\u010dk\u00e9, zd\u00e1nliv\u011b bezv\u00fdznamn\u00e9 svalov\u00e9 skupiny, kter\u00e9 v\u00e1m vlastn\u011b rozhoduj\u00ed z\u00e1pas. Rot\u00e1tor v rameni. Mal\u00e9 svalstvo v p\u0159edlokt\u00ed. Stabiliz\u00e1tory kolenn\u00edho kloubu. To […]<\/p>\n","protected":false},"author":36,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[],"tags":[],"class_list":["post-51346","post","type-post","status-publish","format-standard","hentry"],"_links":{"self":[{"href":"https:\/\/www.sdhlosina.cz\/index.php\/wp-json\/wp\/v2\/posts\/51346","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.sdhlosina.cz\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sdhlosina.cz\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sdhlosina.cz\/index.php\/wp-json\/wp\/v2\/users\/36"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sdhlosina.cz\/index.php\/wp-json\/wp\/v2\/comments?post=51346"}],"version-history":[{"count":0,"href":"https:\/\/www.sdhlosina.cz\/index.php\/wp-json\/wp\/v2\/posts\/51346\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.sdhlosina.cz\/index.php\/wp-json\/wp\/v2\/media?parent=51346"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sdhlosina.cz\/index.php\/wp-json\/wp\/v2\/categories?post=51346"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sdhlosina.cz\/index.php\/wp-json\/wp\/v2\/tags?post=51346"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}