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Výpad

4
Steps

Výpad
Výpad

Muscle Group:

stehenní a hýždě

Categories:

Equipment:

podložka

Varianty
dopředu, dozadu, boční, šikmý zadní, se stoličkou, s činkou

Typy
na místě, při chůzi

Popis
Výpad je základní cvik pro posílení dolních končetin.

Nejčastější chyby
provádění cviku na nestabilní podložce
vychýlení úhlu zad z rovné osy kolmé k podložce
neudržení správného úhlu mezi stehnem a lýtkem

Správný postup

Stoupněte si rovně a mírně rozkročte nohy. Ruce si opřete o boky a zatněte břišní svaly.

Vykročte pravou nohou asi půl metru dopředu a záda mějte stále rovná. Mírně zvedněte levé chodidlo a dotýkejte se země jen jeho špičkou.
Pokrčte obě kolena zároveň tak, aby byla v pravém úhlu. Pravé koleno se nesmí dostat před špičku pravé nohy. V této poloze se na několik sekund zastavte.
Vytlačte se pravou patou do výchozí pozice a nohy vraťte do původní polohy. Cvik opakujte na levou nohu.

Photo Gallery

video