{"id":16890,"date":"2022-04-24T21:29:55","date_gmt":"2022-04-24T21:29:55","guid":{"rendered":"https:\/\/sidelinesports.com\/?p=16890"},"modified":"2022-05-09T15:31:49","modified_gmt":"2022-05-09T15:31:49","slug":"bilateralni-vs-unilateralni-drepy-co-je-lepsi","status":"publish","type":"post","link":"https:\/\/sidelinesports.com\/cs\/blog\/bilateralni-vs-unilateralni-drepy-co-je-lepsi","title":{"rendered":"Bilater\u00e1ln\u00ed vs. unilater\u00e1ln\u00ed d\u0159epy: Co je lep\u0161\u00ed?"},"content":{"rendered":"<p><strong>V ka\u017ed\u00e9m sportu hraje silov\u00fd tr\u00e9nink d\u016fle\u017eitou roli pro v\u00fdkon sportovce. Siln\u011bj\u0161\u00ed sportovci dosahuj\u00ed lep\u0161\u00edch v\u00fdsledk\u016f.\u00a0<\/strong><\/p>\n<p>Silov\u00fd a kondi\u010dn\u00ed tr\u00e9nink existuje ji\u017e od roku 1969. Tehdy se s\u00edla nebrala p\u0159\u00edli\u0161 v\u00e1\u017en\u011b. Stejn\u011b jako se data ve sportu nebrala v\u00e1\u017en\u011b a\u017e do za\u010d\u00e1tku roku 2000, kdy baseballov\u00fd t\u00fdm Oakland Athletics v sez\u00f3n\u011b 2002 uk\u00e1zal vliv dat na v\u00fdkonnost t\u00fdmu a v\u00fdb\u011br podce\u0148ovan\u00fdch hr\u00e1\u010d\u016f.<\/p>\n<h3>\nJak se silov\u00e9 a kondi\u010dn\u00ed \u00fadaje staly tak popul\u00e1rn\u00edmi?<\/h3>\n<p>V roce 1969 najala univerzita v Nebrasce Boyda Epleyho jako sv\u00e9ho v\u016fbec prvn\u00edho tren\u00e9ra silov\u00e9 a kondi\u010dn\u00ed p\u0159\u00edpravy. Ostatn\u00ed t\u00fdmy podobnou pozici v k\u00e1dru nem\u011bly, tak\u017ee kdy\u017e Boyd zavedl silov\u00fd tr\u00e9nink, za\u010dala Nebraska dosahovat p\u016fsobiv\u00fdch v\u00fdsledk\u016f. D\u00edky Boydovu revolu\u010dn\u00edmu programu silov\u00e9ho tr\u00e9ninku z\u00edskali p\u011bt n\u00e1rodn\u00edch \u0161ampion\u00e1t\u016f.<\/p>\n<p>Pom\u011brn\u011b brzy za\u010daly profesion\u00e1ln\u00ed a poloprofesion\u00e1ln\u00ed atletick\u00e9 kluby a t\u00fdmy nap\u0159\u00ed\u010d mnoha sporty zav\u00e1d\u011bt silov\u00fd a kondi\u010dn\u00ed tr\u00e9nink po cel\u00e9m sv\u011bt\u011b. Tren\u00e9\u0159i a sportovci po cel\u00e9m sv\u011bt\u011b pochopili v\u00fdhody posilov\u00e1n\u00ed. Siln\u011bj\u0161\u00ed hr\u00e1\u010di pod\u00e1vaj\u00ed lep\u0161\u00ed v\u00fdkony.<\/p>\n<p>V sou\u010dasn\u00e9 dob\u011b v\u0161ak mezi profesion\u00e1ln\u00edmi tren\u00e9ry a odborn\u00edky na s\u00edlu a kondici prob\u00edh\u00e1 debata: Jak\u00fd typ s\u00edly je nejd\u016fle\u017eit\u011bj\u0161\u00ed?<\/p>\n<p>V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na jednu z nej\u017ehav\u011bj\u0161\u00edch debat v oblasti s\u00edly a kondice v sou\u010dasn\u00e9 dob\u011b: D\u0159epy bilater\u00e1ln\u00ed vs. d\u0159epy unilater\u00e1ln\u00ed: co je pro sportovce lep\u0161\u00ed?<\/p>\n<h2>\n#1: Bilater\u00e1ln\u00ed d\u0159epy<\/h2>\n<p><strong>Klady\u00a0<\/strong><\/p>\n<p>Jedno ze zlat\u00fdch pravidel tr\u00e9ninku &#8211; zejm\u00e9na u vysoce v\u00fdkonn\u00fdch a hodnotn\u00fdch hr\u00e1\u010d\u016f &#8211; zn\u00ed: Neubli\u017eujte sportovci!<\/p>\n<p>\u017d\u00e1dn\u00e9 cvi\u010den\u00ed v posilovn\u011b nen\u00ed bez rizika. A ti, kte\u0159\u00ed tvrd\u00ed, \u017ee bilater\u00e1ln\u00ed tr\u00e9nink je bez rizika, l\u017eou sami sob\u011b i hr\u00e1\u010d\u016fm, kter\u00e9 tr\u00e9nuj\u00ed. Ano, bilater\u00e1ln\u00ed tr\u00e9nink m\u00e1 n\u011bkolik kladn\u00fdch str\u00e1nek. Ale existuje tak\u00e9 \u0159ada nev\u00fdhod. Je to skv\u011bl\u00fd zp\u016fsob, jak zlep\u0161it silov\u00e9 v\u00fdkony a jak tento n\u00e1r\u016fst s\u00edly p\u0159en\u00e9st na h\u0159i\u0161t\u011b. Tren\u00e9\u0159i si v\u0161ak mus\u00ed b\u00fdt v\u011bdomi i zcela jasn\u00fdch nev\u00fdhod.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-16778\" src=\"https:\/\/sidelinesports.com\/wp-content\/uploads\/2022\/04\/istockphoto-1213931001-612x612-1.jpeg\" alt=\"\" width=\"612\" height=\"408\" srcset=\"https:\/\/sidelinesports.com\/wp-content\/uploads\/2022\/04\/istockphoto-1213931001-612x612-1.jpeg 612w, https:\/\/sidelinesports.com\/wp-content\/uploads\/2022\/04\/istockphoto-1213931001-612x612-1-300x200.jpeg 300w\" sizes=\"auto, (max-width: 612px) 100vw, 612px\" \/><\/p>\n<p><strong>Nev\u00fdhody<\/strong><\/p>\n<p>Jedn\u00edm z d\u016fvod\u016f, pro\u010d se p\u0159\u00edli\u0161 mnoho sportovc\u016f vrh\u00e1 do oboustrann\u00e9ho tr\u00e9ninku, je pocit nep\u0159emo\u017eitelnosti, zejm\u00e9na na za\u010d\u00e1tku kari\u00e9ry. Bohu\u017eel, tak \u010di onak to m\u016f\u017ee zp\u016fsobit v\u00e1\u017en\u00e9 probl\u00e9my. Mezi nej\u010dast\u011bj\u0161\u00ed pat\u0159\u00ed zran\u011bn\u00ed zad.<\/p>\n<p>Pokud tr\u00e9ninkov\u00fd program s t\u011bmito probl\u00e9my nepo\u010d\u00edt\u00e1, m\u00e1 bilater\u00e1ln\u00ed tr\u00e9nink n\u011bkolik nev\u00fdhod:<\/p>\n<ul>\n<li>Nedostate\u010dn\u00e9 p\u0159izp\u016fsoben\u00ed se b\u0159i\u0161n\u00edm vzp\u0159imova\u010d\u016fm (nitrob\u0159i\u0161n\u00ed tlak).<\/li>\n<li>P\u0159\u00edli\u0161n\u00fd d\u016fraz na zvedan\u00e9 v\u00e1hy nam\u00edsto hloubky pohybu.<\/li>\n<li>Pokud je rozsah pohybu (ROM) sportovce ovlivn\u011bn zvedan\u00fdmi z\u00e1va\u017e\u00edmi, m\u011blo by se jednat sp\u00ed\u0161e o pohyby koleny p\u0159es \u0161pi\u010dky ne\u017e hrudn\u00edkem dol\u016f.<\/li>\n<li>Kdy\u017e existuj\u00ed body, na kter\u00fdch se sportovec dr\u017e\u00ed, p\u0159\u00edli\u0161 \u010dasto doch\u00e1z\u00ed k p\u0159ek\u0159\u00ed\u017een\u00ed zad nebo k posunu bok\u016f, co\u017e \u010dasto vede k po\u0161kozen\u00ed sval\u016f.<\/li>\n<\/ul>\n<h2>\n#2: Unilater\u00e1ln\u00ed d\u0159epy<\/h2>\n<p><strong>Klady\u00a0<\/strong><\/p>\n<p>Jednostrann\u00e9 d\u0159epy jsou pova\u017eov\u00e1ny za &#8222;sportovn\u011bj\u0161\u00ed&#8220; a efektivn\u011bj\u0161\u00ed zp\u016fsob budov\u00e1n\u00ed p\u0159enosn\u00e9 v\u00fdkonnosti. A na tom p\u0159ece z\u00e1le\u017e\u00ed, ne? S\u00edla by m\u011bla b\u00fdt p\u0159enositeln\u00e1 do v\u00fdkonu na h\u0159i\u0161ti, jinak by hr\u00e1\u010di nem\u011bli dobr\u00fd d\u016fvod s\u00edlu v\u016fbec zvy\u0161ovat.<\/p>\n<p>T\u00edm nechci \u0159\u00edct, \u017ee byste m\u011bli cvi\u010dit pouze jednostrann\u00e9 d\u0159epy. Pokud v\u0161ak jde o onu d\u016fle\u017eitou p\u0159enositelnou s\u00edlu, je pou\u017e\u00edv\u00e1n\u00ed jednostrann\u00fdch d\u0159ep\u016f rozhoduj\u00edc\u00ed jako levn\u00fd zp\u016fsob, jak napodobit \u00fahly ky\u010dl\u00ed p\u0159i sprintu.<\/p>\n<p>V\u00fdzkumy ukazuj\u00ed, \u017ee m\u016f\u017eete dos\u00e1hnout stejn\u00fdch p\u0159\u00edr\u016fstk\u016f jako u oboustrann\u00fdch d\u0159ep\u016f, ani\u017e byste museli sportovce zat\u011b\u017eovat tolika z\u00e1va\u017e\u00edmi. Nejen\u017ee se t\u00edm dos\u00e1hne stejn\u00fdch p\u0159\u00edr\u016fstk\u016f, ale tak\u00e9 se sn\u00ed\u017e\u00ed riziko pro sportovce z mo\u017en\u00fdch zran\u011bn\u00ed v posilovn\u011b a, co\u017e je rozhoduj\u00edc\u00ed, na h\u0159i\u0161ti.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-16787\" src=\"https:\/\/sidelinesports.com\/wp-content\/uploads\/2022\/04\/pistol-squat.jpeg\" alt=\"\" width=\"679\" height=\"382\" srcset=\"https:\/\/sidelinesports.com\/wp-content\/uploads\/2022\/04\/pistol-squat.jpeg 679w, https:\/\/sidelinesports.com\/wp-content\/uploads\/2022\/04\/pistol-squat-300x169.jpeg 300w\" sizes=\"auto, (max-width: 679px) 100vw, 679px\" \/><\/p>\n<p><strong>Nev\u00fdhody\u00a0<\/strong><\/p>\n<p>Z\u00e1rove\u0148 nezapom\u00ednejme na hlavn\u00ed d\u016fvod, pro\u010d sportovci pot\u0159ebuj\u00ed tr\u00e1vit tolik \u010dasu v posilovn\u00e1ch. Zlep\u0161en\u00ed mno\u017estv\u00ed S\u00cdLY, kterou mohou pou\u017e\u00edt v sout\u011b\u017en\u00edch hr\u00e1ch. Zisky v posilovn\u011b by m\u011bly v\u00e9st ke zlep\u0161en\u00ed na h\u0159i\u0161ti.<\/p>\n<p>Z toho plynou v\u00fdhody oboustrann\u00fdch d\u0159ep\u016f. Sportovci maj\u00ed v\u011bt\u0161\u00ed rovnov\u00e1hu, co\u017e znamen\u00e1, \u017ee do pohyb\u016f mohou vlo\u017eit v\u00edce s\u00edly, proto\u017ee se nemus\u00ed starat o to, aby se udr\u017eeli na nohou. P\u0159i jednostrann\u00e9m stoji je rovnov\u00e1ha na pov\u00e1\u017eenou. Pokud vynakl\u00e1d\u00e1te energii na udr\u017een\u00ed rovnov\u00e1hy, nebudete schopni v\u011bnovat dostate\u010dn\u00e9 mno\u017estv\u00ed svalov\u00e9 hmoty na dosa\u017een\u00ed maxim\u00e1ln\u00ed s\u00edly.<\/p>\n<p>Sportovci mohou vlo\u017eit v\u00edce s\u00edly do zv\u00fd\u0161en\u00fdch dobrovoln\u00fdch svalov\u00fdch kontrakc\u00ed v bilater\u00e1ln\u00ed poloze d\u0159epu ne\u017e v jednostrann\u00e9, co\u017e usnad\u0148uje dosa\u017een\u00ed maxim\u00e1ln\u00edch silov\u00fdch v\u00fdkon\u016f z tr\u00e9ninku.<\/p>\n<h3>\nCo je pro sportovce lep\u0161\u00ed: Bilater\u00e1ln\u00ed vs. unilater\u00e1ln\u00ed d\u0159epy?<\/h3>\n<p>Dnes v\u00edce ne\u017e kdy jindy \u017eijeme v rozd\u011blen\u00e9m sv\u011bt\u011b. Ve sv\u011bt\u011b siln\u00fdch n\u00e1zor\u016f, ale jen m\u00e1lo nuanc\u00ed. Lid\u00e9 c\u00edt\u00ed pot\u0159ebu nen\u00e1vid\u011bt jednu v\u011bc, aby mohli milovat to, \u010demu d\u00e1vaj\u00ed p\u0159ednost. Republik\u00e1ni versus demokrat\u00e9, Apple versus Android, masky a vakc\u00edny versus hnut\u00ed antivaxer\u016f.<\/p>\n<p>A p\u0159itom se jako tren\u00e9\u0159i v\u0161ichni jednodu\u0161e sna\u017e\u00edme vyt\u011b\u017eit z tr\u00e9nink\u016f co nejv\u00edce pro hr\u00e1\u010de, kter\u00e9 \u0159\u00edd\u00edme, podporujeme a tr\u00e9nujeme. Tak\u017ee m\u00edsto toho, abychom vyb\u00edrali jedno na \u00fakor druh\u00e9ho, stoj\u00ed za to zv\u00e1\u017eit, \u017ee v silov\u00e9m a kondi\u010dn\u00edm tr\u00e9ninku by m\u011bly hr\u00e1t roli jak jednostrann\u00e9, tak oboustrann\u00e9 d\u0159epy.<\/p>\n<p>Je t\u0159eba br\u00e1t v \u00favahu i bezpe\u010dnost sportovc\u016f. Tren\u00e9\u0159i by se m\u011bli sna\u017eit o kombinaci oboj\u00edho a z\u00edskat tak maximum v\u00fdhod z jednostrann\u00fdch i oboustrann\u00fdch d\u0159ep\u016f.<\/p>\n<ol>\n<li>U bilater\u00e1ln\u00edch d\u0159ep\u016f se sna\u017ete o to, aby sportovec dos\u00e1hl maxim\u00e1ln\u00ed kapacity p\u0159i minim\u00e1ln\u00edm efektivn\u00edm objemu.<\/li>\n<li>P\u0159istupujte k unilater\u00e1ln\u00edmu tr\u00e9ninku na stejn\u00e9 \u00farovni jako k bilater\u00e1ln\u00edm d\u0159ep\u016fm, nikoli jako k dopl\u0148ku celkov\u00e9ho programu<\/li>\n<li>Pokud p\u0159i tr\u00e9ninku bilater\u00e1ln\u00edch d\u0159ep\u016f hroz\u00ed hr\u00e1\u010di n\u011bjak\u00e9 riziko, odstra\u0148te je<\/li>\n<li>Kombinujte unilater\u00e1ln\u00ed a bilater\u00e1ln\u00ed d\u0159epy na stejn\u00e9 b\u00e1zi s c\u00edlem z\u00edskat z hr\u00e1\u010d\u016f maximum. Nemus\u00edte volit pouze jednu variantu.<\/li>\n<\/ol>\n<p><strong>Vyu\u017eil by v\u00e1\u0161 t\u00fdm, klub, ml\u00e1de\u017enick\u00fd svaz nebo sportovn\u00ed sdru\u017een\u00ed syst\u00e9m XPS a jeho \u0161irokou \u0161k\u00e1lu funkc\u00ed? Pokud se chcete dozv\u011bd\u011bt v\u00edce, kontaktujte spole\u010dnost <a href=\"https:\/\/www.sidelinesports.com\/\"><b><i>XPS Network<\/i><\/b><\/a> nebo se je\u0161t\u011b dnes p\u0159ihlaste k bezplatn\u00e9 zku\u0161ebn\u00ed verzi.<\/strong><\/p>\n<p>V\u00fdzkum v Nebrasce: Shurley JP a Todd JS. &#8222;The Strength of Nebraska&#8220; (S\u00edla Nebrasky). Journal of Strength and Conditioning Research. 2012;26 (12): 3177-3188.<\/p>\n<p>V\u00fdzkum p\u0159\u00ednos\u016f jednostrann\u00fdch d\u0159ep\u016f: Speirs DE, Bennett MA, Finn CV a Turner AP. &#8222;Unilateral vs. Bilateral Squat Training for Strength, Sprints, and Agility in Academy Rugby Players&#8220;. Journal of Strength and Conditioning Research. 2016;30(2):386-392.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>V ka\u017ed\u00e9m sportu hraje silov\u00fd tr\u00e9nink d\u016fle\u017eitou roli pro v\u00fdkon sportovce. Siln\u011bj\u0161\u00ed sportovci dosahuj\u00ed lep\u0161\u00edch v\u00fdsledk\u016f.\u00a0 Silov\u00fd a kondi\u010dn\u00ed tr\u00e9nink existuje ji\u017e od roku 1969. Tehdy se s\u00edla nebrala p\u0159\u00edli\u0161 v\u00e1\u017en\u011b. Stejn\u011b jako se data ve sportu nebrala v\u00e1\u017en\u011b a\u017e do za\u010d\u00e1tku roku 2000, kdy baseballov\u00fd t\u00fdm Oakland Athletics v sez\u00f3n\u011b 2002 uk\u00e1zal vliv dat [&hellip;]<\/p>\n","protected":false},"author":23,"featured_media":16770,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","footnotes":""},"categories":[179],"tags":[],"class_list":["post-16890","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-novinky"],"acf":[],"_links":{"self":[{"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/posts\/16890","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/users\/23"}],"replies":[{"embeddable":true,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/comments?post=16890"}],"version-history":[{"count":0,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/posts\/16890\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/media\/16770"}],"wp:attachment":[{"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/media?parent=16890"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/categories?post=16890"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/tags?post=16890"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}