Motýlková Jóga
Nauč se Motýlková Jóga se správnou formou a technikou. Tento cvik s vybavením vlastní váha primárně zapojuje Adduktoři, sekundárně pak Hamstringy, Třísla.
Jak provést cvik Motýlková Jóga
Postupuj podle těchto kroků, abys Motýlková Jóga zacvičil se správnou technikou:
- 1Sit on the floor with your legs extended před sebou.
- 2Bend your knees and bring the soles of your feet together, allowing your knees to fall out do stran.
- 3Hold onto your ankles or feet with your hands.
- 4Sit up tall and lengthen your spine.
- 5Gently press your knees down směrem k podlaze, cítíte protažení inner thighs.
- 6Hold this position for a few breaths.
- 7To release, slowly bring your knees back up and extend your legs.
Svaly zapojené při cviku Motýlková Jóga
Primární
Sekundární
Podrobnosti o cviku
- Vybavení
- vlastní váha
- Část těla
- horní část nohou
- Kategorie
- Rozšířené
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Motýlková Jóga?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Související cviky
Nejčastější dotazy
Jaké svaly cvik Motýlková Jóga zapojuje?
Cvik Motýlková Jóga primárně zapojuje Adduktoři. Sekundárně zapojené svaly jsou Hamstringy, Třísla. Díky tomu je to účinný cvik na rozvoj horní část nohou.
Potřebuji na cvik Motýlková Jóga vybavení?
Ne. Motýlková Jóga je cvik s vlastní vahou, který nevyžaduje žádné vybavení. Můžeš ho zacvičit kdekoli, kde máš dost místa.
Jak zacvičit Motýlková Jóga se správnou technikou?
Začni tím, že Sit on the floor with your legs extended před sebou. Bend your knees and bring the soles of your feet together, allowing your knees to fall out do stran. Hold onto your ankles or feet with your hands. Soustřeď se na kontrolovaný pohyb v celém rozsahu. Kompletní pokyny ke správné technice najdeš výše v návodu krok za krokem.
How often should I do the Motýlková Jóga?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Motýlková Jóga?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Motýlková Jóga best for?
The Motýlková Jóga fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
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