Jak správně dělat kliky? + Video16. duben 2014
Kliky patří mezi základní cviky v kalisthenice, které zpevní nejen prsní svaly, ale také triceps a další svaly. Správné provedení kliků je důležité pro efektivitu cviku.
Nohy od sebe mějte roztažené zhruba ve vzdálenosti 10 centimetrů. Dlaně si položte na podložku. Lokty musejí mít od dlaní úhel 45 stupňů.
Záda, boky a nohy jsou v přímém směru. Nesmíte ohýbat záda, celé tělo je ve stabilní poloze. Totéž platí také pro ramena. Lopatky tlačte směrem od sebe. Lokty ohněte do té míry, než budou v těsné blízkosti podlahy. V nízké poloze chvilku vydržte a pak se pomalu vraťte do původní polohy.
Zásady při cvičení kliků
Je důležité, aby se klik prováděl pomalu. Při každém pohybu si hlídejte, aby bylo vaše tělo neustále v rovině a neprohýbalo se. V každém poloze vždy vydržte zhruba po dobu dvou až tří vteřin.
Důležitá je také poloha hlavy. Ta musí být jakýmsi prodloužením páteře. Nevystrkujte ji příliš nahoru, ani jí příliš nepředklánějte. Je chybou, pokud je hlava již těsně nad zemí, zatímco tělo zůstává v horní poloze.
Myslete také na to, že během provádění kliku musí být spodní záda a boky ve stabilní poloze, nesmějí se hýbat dolů. Rovněž páteř a pánevní oblast by měly zůstat v neutrální poloze.
Podívejte se na video. Umožní vám lépe pochopit techniku kliků:
Autor: Roman Beneš
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