{"id":167948,"date":"2018-11-16T00:00:00","date_gmt":"2018-11-15T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/17-nejefektivnejsich-cviku-pro-silny-stred-tela\/"},"modified":"2023-08-04T13:47:53","modified_gmt":"2023-08-04T11:47:53","slug":"17-nejefektivnejsich-cviku-pro-silny-stred-tela","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/17-nejefektivnejsich-cviku-pro-silny-stred-tela\/","title":{"rendered":"17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/17-nejefektivnejsich-cviku-pro-silny-stred-tela\/#Cviky_na_hrazde\" title=\"Cviky na hrazd\u011b\">Cviky na hrazd\u011b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/17-nejefektivnejsich-cviku-pro-silny-stred-tela\/#Cviky_s_kladkou\" title=\"Cviky s kladkou\">Cviky s kladkou<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/17-nejefektivnejsich-cviku-pro-silny-stred-tela\/#Cviky_na_balancni_podlozce\" title=\"Cviky na balan\u010dn\u00ed podlo\u017ece\">Cviky na balan\u010dn\u00ed podlo\u017ece<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/17-nejefektivnejsich-cviku-pro-silny-stred-tela\/#Cviky_s_posilovacim_koleckem\" title=\"Cviky s posilovac\u00edm kole\u010dkem\">Cviky s posilovac\u00edm kole\u010dkem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/17-nejefektivnejsich-cviku-pro-silny-stred-tela\/#Cviky_s_TRX\" title=\"Cviky s TRX\">Cviky s TRX<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/17-nejefektivnejsich-cviku-pro-silny-stred-tela\/#Cviky_s_obourucni_cinkou\" title=\"Cviky s obouru\u010dn\u00ed \u010dinkou\">Cviky s obouru\u010dn\u00ed \u010dinkou<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>V\u0161ichni dob\u0159e v\u00edme, \u017ee&nbsp;<a title=\"Co se s v\u00e1mi stane, kdy\u017e budete d\u011blat plank ka\u017ed\u00fd den\" href=\"https:\/\/gymbeam.cz\/blog\/co-se-s-vami-stane-kdyz-budete-delat-plank-kazdy-den\/\" target=\"_blank\" rel=\"noopener noreferrer\">plank<\/a>&nbsp;<strong>je zlat\u00e1 cesta<\/strong><strong>&nbsp;k vysn\u011bn\u00e9mu six-packu<\/strong> a pos\u00edlen\u00ed v\u0161ech sval\u016f t\u011bla najednou.&nbsp;<strong>Pravd\u011bpodobn\u011b ho v\u0161ichni kombinujeme&nbsp;<\/strong><strong>se cviky s vlastn\u00ed vahou<\/strong><strong>&nbsp;na podlo\u017ece<\/strong>, abychom si tro\u0161ku pole\u017eeli a z\u00e1rove\u0148 zamakali na b\u0159i\u0161n\u00edch svalech.&nbsp;Je to jednoduch\u00e9 a praktick\u00e9, sta\u010d\u00ed p\u00e1r minut denn\u011b&nbsp;a dos\u00e1hnete zna\u010dn\u00fdch v\u00fdsledk\u016f.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud ale&nbsp;chcete zkusit n\u011bco&nbsp;nov\u00e9ho,&nbsp;nab\u00edz\u00edme v\u00e1m&nbsp;17 nejefektivn\u011bj\u0161\u00edch cvik\u016f&nbsp;na zpevn\u011bn\u00ed st\u0159edu t\u011bla, kter\u00e9 zpest\u0159\u00ed va\u0161i tr\u00e9ninkovou rutinu.&nbsp;Siln\u00e9 j\u00e1dro slou\u017e\u00ed jako&nbsp;opora p\u00e1te\u0159e&nbsp;a pot\u0159ebn\u00e1 prevence \u00faraz\u016f. Pokud pravideln\u011b posilujete st\u0159ed t\u011bla, usnadn\u00ed v\u00e1m to i dal\u0161\u00ed fyzick\u00e9 aktivity, \u010d\u00edm\u017e&nbsp;rychleji dos\u00e1hnete sv\u00fdch fitness c\u00edl\u016f&nbsp;a vypracovan\u00e9ho b\u0159icha.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-937865602_1.jpg\" alt=\"17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla \" width=\"843\" title=\"17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla \"\/><\/figure>\n<\/div>\n\n\n<p>Nepot\u0159ebujete&nbsp;\u017e\u00e1dn\u00e9 speci\u00e1ln\u00ed&nbsp;vybaven\u00ed,&nbsp;jen to, co nab\u00edz\u00ed ka\u017ed\u00e9 dobr\u00e9 fitko &#8211; <strong>hrazdu, posilovac\u00ed stroj se spodn\u00ed kladkou, bosu, <a href=\"https:\/\/gymbeam.cz\/zavesne-posilovaci-systemy\" target=\"_blank\" aria-label=\"z\u00e1v\u011bsn\u00fd syst\u00e9m TRX (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1v\u011bsn\u00fd syst\u00e9m TRX<\/a>, posilovac\u00ed kole\u010dko<\/strong>, balan\u010dn\u00ed podlo\u017eku a obouru\u010dn\u00ed \u010dinku. Do nejbli\u017e\u0161\u00edho tr\u00e9ninku si proto&nbsp;za\u0159a\u010fte alespo\u0148 3&nbsp;z n\u00e1sleduj\u00edc\u00edch cvik\u016f.&nbsp;Odcvi\u010dte 2 a\u017e 3 s\u00e9rie&nbsp;v doporu\u010den\u00e9m po\u010dtu opakov\u00e1n\u00ed, kter\u00fd najdete uveden\u00fd u jednotliv\u00fdch cvik\u016f.&nbsp;<strong>Pokud se toho budete dr\u017eet, sp\u00e1l\u00edte tuk a&nbsp;dos\u00e1hnete viditeln\u00fdch v\u00fdsledk\u016f.<\/strong>&nbsp;Poj\u010fme na to!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_na_hrazde\"><\/span><strong>Cviky na hrazd\u011b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ezgif.gif\" alt=\"Cviky na hrazd\u011b - Krou\u017een\u00ed nohama\" width=\"416\" title=\"Cviky na hrazd\u011b - Krou\u017een\u00ed nohama\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>1. Krou\u017een\u00ed nohama<\/strong><\/h3>\n\n\n\n<p>Zkontrolujte, zda je hrazda um\u00edst\u011bna dost vysoko, aby se v\u00e1m p\u0159i zav\u011b\u0161en\u00ed nedot\u00fdkaly nohy podlahy.&nbsp;<strong>Uchopte hrazdu ob\u011bma rukama na \u0161\u00ed\u0159ku ramen a zav\u011bste se.<\/strong>&nbsp;Zapojte b\u0159i\u0161n\u00ed svaly a zvedn\u011bte nohy do prav\u00e9ho \u00fahlu.&nbsp;N\u00e1sledn\u011b za\u010dn\u011bte krou\u017eit nohama ve sm\u011bru hodinov\u00fdch ru\u010di\u010dek. Sna\u017ete se ob\u011bma nohama kreslit pomysln\u00fd velk\u00fd kruh ve vzduchu.&nbsp;<strong>B\u0159i\u0161n\u00ed svaly p\u0159itom udr\u017eujte neust\u00e1le v nap\u011bt\u00ed.&nbsp;<\/strong>Ud\u011blejte 8 a\u017e 10 opakov\u00e1n\u00ed a potom za\u010dn\u011bte krou\u017eit v opa\u010dn\u00e9m sm\u011bru.&nbsp;Opakujte 8 a\u017e 10 kr\u00e1t na ka\u017edou stranu.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Snadn\u011bj\u0161\u00ed verze:<\/strong>&nbsp;Podep\u0159ete se p\u0159edlokt\u00edmi obou rukou o madla po boc\u00edch posilovac\u00ed v\u011b\u017ee.&nbsp;<strong>Dod\u00e1 v\u00e1m to v\u00edce stability<\/strong>&nbsp;ne\u017e kdy\u017e vis\u00edte na hrazd\u011b.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/0a396f41a6fbeb28f50879b415a89cac_1.gif\" alt=\"17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla\" title=\"17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>2. J\u00edzda na kole ve vzduchu<\/strong><\/h3>\n\n\n\n<p>P\u0159i tomto cviku budete vypadat jako byste b\u011b\u017eeli ve vzduchu.&nbsp;<strong>Chy\u0165te hrazdu dlan\u011bmi obou rukou na \u0161\u00ed\u0159ku ramen.<\/strong>&nbsp;Zvedn\u011bte nohy do 90-stup\u0148ov\u00e9ho \u00fahlu paraleln\u011b s podlahou.&nbsp;Z&nbsp;t\u00e9to polohy za\u010dn\u011bte napodobovat j\u00edzdu na kole. Zapojte svaly st\u0159edu t\u011bla a po\u0159\u00e1dn\u011b na to \u0161l\u00e1pn\u011bte!&nbsp;<strong>Jezd\u011bte na kole nejrychleji jak svedete po dobu 30 sekund.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/7212c9c830e79b7b69d050e004101667-cvik3_1.gif\" alt=\"Vyt\u00e1\u010den\u00ed kolen ze strany na stranu - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla \" width=\"415\" title=\"Vyt\u00e1\u010den\u00ed kolen ze strany na stranu - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla \"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>3. Vyt\u00e1\u010den\u00ed kolen ze strany na stranu<\/strong><\/h3>\n\n\n\n<p>Zav\u011bste se na hrazdu, napn\u011bte b\u0159i\u0161n\u00ed svaly a zvedejte kolena sm\u011brem k prav\u00e9 stran\u011b trupu.<strong>&nbsp;Sna\u017ete se p\u0159isunout kolena co nejbl\u00ed\u017ee k&nbsp;hrudi, a pak se pomalu vra\u0165te do \u00favodn\u00ed pozice.<\/strong>&nbsp;Cvik opakujte na opa\u010dnou stranu tak, \u017ee vyto\u010d\u00edte kolena sm\u011brem k lev\u00e9 \u010d\u00e1sti trupu.&nbsp;Za jedno opakov\u00e1n\u00ed pova\u017eujeme<strong>&nbsp;p\u0159\u00edtah kolen na ob\u011b strany.<\/strong>&nbsp;Odcvi\u010dte 8 a\u017e 10 opakov\u00e1n\u00ed.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"49246,36310,30209,29118,46021,49009,8347,46033,48997\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_s_kladkou\"><\/span><strong>Cviky s kladkou<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/b8312bb07a28e54d4fb41ce148b91e92-cvik4.jpg\" alt=\"Izometrick\u00e9 stahov\u00e1n\u00ed kladky - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla \" width=\"426\" height=\"532\" title=\"Izometrick\u00e9 stahov\u00e1n\u00ed kladky - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla \"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>4. Izometrick\u00e9 stahov\u00e1n\u00ed kladky<\/strong><\/h3>\n\n\n\n<p>Nenechte se zastra\u0161it t\u00edmto cvikem, je jednodu\u0161\u0161\u00ed ne\u017e vypad\u00e1.<strong>&nbsp;Vyberte si lehkou v\u00e1hu, za\u010dn\u011bte klidn\u011b s nejmen\u0161\u00edm z\u00e1va\u017e\u00edm a vyt\u00e1hn\u011bte kladku do v\u00fd\u0161ky sv\u00e9 hrudi.<\/strong>&nbsp;Postavte se vedle stroje z lev\u00e9 strany. Chy\u0165te kladku ob\u011bma rukama a prove\u010fte jeden velk\u00fd krok sm\u011brem od stroje. P\u0159edpa\u017ete ruce a dr\u017ete je ve v\u00fd\u0161i prsou.&nbsp;Postavte se do pohodln\u00e9ho pod\u0159epu a udr\u017eujte kladku v rovnov\u00e1ze.&nbsp;Zapojte st\u0159ed t\u011bla, abyste zvl\u00e1dli dr\u017eet ruce s kladkou vzp\u0159\u00edmen\u011b.&nbsp;<strong>Zam\u011b\u0159te se na spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla a nenakl\u00e1n\u011bjte se sm\u011brem ke stroji.&nbsp;<\/strong>Vydr\u017ete 30 sekund, a pak vym\u011b\u0148te strany.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/756b91ef75dcced0c743f875fb1648eb-cvik5_1.gif\" alt=\"\u0160ikm\u00e9 zkracova\u010dky s kladkou jednoru\u010dn\u011b - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla \" width=\"432\" height=\"540\" title=\"\u0160ikm\u00e9 zkracova\u010dky s kladkou jednoru\u010dn\u011b - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla \"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>5. \u0160ikm\u00e9 zkracova\u010dky s kladkou jednoru\u010dn\u011b<\/strong><\/h3>\n\n\n\n<p>Zvolte st\u0159edn\u00ed v\u00e1hu a p\u0159ipravte si spodn\u00ed kladku.&nbsp;Postavte se z\u00e1dy ke stroji a pravou rukou svisle uchopte kladku.&nbsp;<strong>Levou ruku pokr\u010dte v lokti a dejte si ji za hlavu.<\/strong>&nbsp;Zat\u00e1hn\u011bte b\u0159i\u0161n\u00ed svaly a naklo\u0148te se doleva, sm\u011brem od kladky.&nbsp;<strong>Vra\u0165te se do \u00favodn\u00ed pozice a \u0161ikm\u00e9 zkracova\u010dky&nbsp;<\/strong><strong>opakujte 10 a\u017e 15 kr\u00e1t.&nbsp;<\/strong>Potom vym\u011b\u0148te strany.&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/GYM-EQUIPMENT-ABS_SIDE-PLANK-WITH-CABLE-HOLD-cvik6.jpg\" alt=\" Bo\u010dn\u00ed plank s kladkou v ruce - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla \" width=\"441\" height=\"551\" title=\" Bo\u010dn\u00ed plank s kladkou v ruce - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla \"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>6. Bo\u010dn\u00ed plank s kladkou v ruce<\/strong><\/h3>\n\n\n\n<p>Zvolte ni\u017e\u0161\u00ed hmotnost z\u00e1va\u017e\u00ed, kladku st\u00e1hn\u011bte zcela dol\u016f a postavte se dva kroky od stroje. Chy\u0165te kladku do lev\u00e9 ruky a zaujm\u011bte polohu&nbsp;<a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-variace-planku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bo\u010dn\u00edho planku<\/a>.&nbsp;Op\u0159ete se o p\u0159edlokt\u00ed prav\u00e9 ruky, vysu\u0148te st\u0159ed t\u011bla a chodidla dr\u017ete t\u011bsn\u011b u sebe.<strong>&nbsp;Levou ruku s kladkou m\u011bjte vysoko nad hlavou<\/strong>, aby va\u0161e t\u011blo p\u0159ipom\u00ednalo p\u00edsmeno T.&nbsp;Vydr\u017ete v t\u00e9to poloze 30 sekund, a pak vym\u011b\u0148te strany.&nbsp;&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/82e3ea5faec8ef59c13e9d8aee1f1024-cvik7.jpg\" alt=\"\u00dachop kladky kle\u010dmo nad hlavou - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla \" width=\"448\" height=\"560\" title=\"\u00dachop kladky kle\u010dmo nad hlavou - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla \"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>7. \u00dachop kladky kle\u010dmo nad hlavou<\/strong><\/h3>\n\n\n\n<p>P\u0159ipravte si men\u0161\u00ed v\u00e1hu a spodn\u00ed&nbsp;kladku.&nbsp;<strong>Postavte se pravou stranou t\u011bla na dva kroky od stroje<\/strong>. St\u016fjte pravou nohou na podlaze a lev\u00fdm kolenem se dotkn\u011bte zem\u011b, jako byste d\u011blali v\u00fdpad.&nbsp;Chy\u0165te kladku do obou rukou a zvedn\u011bte ruce nad hlavu tak,&nbsp;<strong>aby se dot\u00fdkaly nejvy\u0161\u0161\u00edho bodu na hlav\u011b.&nbsp;<\/strong>C\u00edlem t\u00e9to techniky je zapojit svaly st\u0159edu t\u011bla a udr\u017eet vzp\u0159\u00edmenou polohu.<strong>&nbsp;Nesm\u00edte se nakl\u00e1n\u011bt ke stroji<\/strong>.&nbsp;Vydr\u017ete 30 sekund a postavte se levou stranou bl\u00ed\u017ee ke stroji.&nbsp;A cvik opakujte po dobu dal\u0161\u00edch 30&nbsp;sekund.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_na_balancni_podlozce\"><\/span><strong>Cviky na balan\u010dn\u00ed podlo\u017ece<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/a18672bdfccc6f63f443cbe702ca9abd-cvik8_1.gif\" alt=\"Cviky na balan\u010dn\u00ed podlo\u017ece - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla \" width=\"448\" height=\"560\" title=\"Cviky na balan\u010dn\u00ed podlo\u017ece -  17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla \"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>8. Horolezec<\/strong><\/h3>\n\n\n\n<p>Polo\u017ete balan\u010dn\u00ed podlo\u017eku kulatou stranou na zem.&nbsp;Ob\u011bma rukama uchopte okraje rovn\u00e9 strany balan\u010dn\u00ed podlo\u017eky,&nbsp;<strong>nohy dr\u017ete nata\u017een\u00e9 a st\u016fjte na \u0161pi\u010dk\u00e1ch jako byste d\u011blali plank<\/strong>. Za\u010dn\u011bte napodobovat ch\u016fzi horolezce, prav\u00e9 koleno p\u0159ibli\u017ete k lev\u00e9mu lokti a potom lev\u00e9 koleno k prav\u00e9mu lokti.<strong>&nbsp;Opakujte tento pohyb&nbsp;<\/strong><strong>nejrychleji jak um\u00edte po dobu 30 sekund.<\/strong><\/p>\n\n\n\n<p><strong>Snadn\u011bj\u0161\u00ed verze<\/strong>:&nbsp;Kolena t\u00e1hn\u011bte&nbsp;<strong>pouze do \u00farovn\u011b va\u0161\u00ed hrudi<\/strong>&nbsp;m\u00edsto k lokt\u016fm.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/GYM-EQUIPMENT-ABS_BOSU-BALL-SIT-cvik9.jpg\" alt=\" V-sed - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla \" width=\"441\" height=\"551\" title=\" V-sed - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla \"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>9. V-sed<\/strong><\/h3>\n\n\n\n<p>Polo\u017ete <a href=\"https:\/\/gymbeam.cz\/balancni-podlozka-half-ball-gymbeam.html\" target=\"_blank\" aria-label=\"balan\u010dn\u00ed podlo\u017eku half ball (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">balan\u010dn\u00ed podlo\u017eku half ball<\/a> rovnou stranou na podlahu.&nbsp;<strong>Usedn\u011bte do st\u0159edu kulat\u00e9 \u010d\u00e1sti, narovnejte z\u00e1da, nohy dr\u017ete zat\u00edm na podlaze<\/strong>.&nbsp;Pomalu za\u010dn\u011bte zvedat kolena k trupu.&nbsp;Udr\u017eujte balanc pomoc\u00ed rukou, kter\u00fdmi se v p\u0159\u00edpad\u011b pot\u0159eby p\u0159idr\u017ete balan\u010dn\u00ed podlo\u017eky za z\u00e1dy.&nbsp;<strong>Postupn\u011b narovnejte ruce po obou stran\u00e1ch,<\/strong>&nbsp;aby va\u0161e t\u011blo&nbsp;<strong>vytvo\u0159ilo p\u00edsmeno V<\/strong>&nbsp;a&nbsp;vydr\u017ete po dobu 30 sekund.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/2a90065be3c3879b2e2ca799d3148a02-cvik10_1.gif\" alt=\" Bo\u010dn\u00ed zkracova\u010dky - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla \" width=\"453\" height=\"567\" title=\" Bo\u010dn\u00ed zkracova\u010dky - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>10. Bo\u010dn\u00ed zkracova\u010dky<\/strong><\/h3>\n\n\n\n<p>Balan\u010dn\u00ed podlo\u017eku polo\u017ete rovnou stranou na zem.&nbsp;<strong>Lehn\u011bte si na podlo\u017eku prav\u00fdm bokem, nohy dr\u017ete rovn\u011b<\/strong>.&nbsp;Ob\u011b ruce ohn\u011bte v lokti a dejte je za hlavu.&nbsp;(Pokud pot\u0159ebujete v\u011bt\u0161\u00ed stabilitu, pravou ruku polo\u017ete p\u0159edlokt\u00edm na zem a levou ruku dr\u017ete za hlavou.) Za\u010dn\u011bte d\u011blat zkracova\u010dky sm\u011brem vlevo.&nbsp;<strong>Zpevn\u011bte b\u0159i\u0161n\u00ed svaly a sna\u017ete se lev\u00fdm loktem dotknout lev\u00e9ho boku.&nbsp;<\/strong>Ud\u011blejte 10 a\u017e 12 opakov\u00e1n\u00ed, a pak vym\u011b\u0148te strany.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/2a90065be3c3879b2e2ca799d3148a02-cvik10_1.gif\" alt=\" Bo\u010dn\u00ed zkracova\u010dky - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla \" width=\"458\" height=\"573\" title=\" Bo\u010dn\u00ed zkracova\u010dky - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>10. Bo\u010dn\u00ed zkracova\u010dky<\/strong><\/h3>\n\n\n\n<p>Balan\u010dn\u00ed podlo\u017eku polo\u017ete rovnou stranou na zem.&nbsp;<strong>Lehn\u011bte si na podlo\u017eku prav\u00fdm bokem, nohy dr\u017ete rovn\u011b<\/strong>.&nbsp;Ob\u011b ruce ohn\u011bte v lokti a dejte je za hlavu.&nbsp;(Pokud pot\u0159ebujete v\u011bt\u0161\u00ed stabilitu, pravou ruku polo\u017ete p\u0159edlokt\u00edm na zem a levou ruku dr\u017ete za hlavou.) Za\u010dn\u011bte d\u011blat zkracova\u010dky sm\u011brem vlevo.&nbsp;<strong>Zpevn\u011bte b\u0159i\u0161n\u00ed svaly a sna\u017ete se lev\u00fdm loktem dotknout lev\u00e9ho boku.&nbsp;<\/strong>Ud\u011blejte 10 a\u017e 12 opakov\u00e1n\u00ed, a pak vym\u011b\u0148te strany.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_s_posilovacim_koleckem\"><\/span><strong>Cviky s posilovac\u00edm kole\u010dkem<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/3cbc5e58184a7cdb35c269bdc91f25f4-cvik11_1.gif\" alt=\"Cviky s posilovac\u00edm kole\u010dkem - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla \" width=\"449\" height=\"561\" title=\"Cviky s posilovac\u00edm kole\u010dkem - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>11. Bo\u010dn\u00ed rotace<\/strong><\/h3>\n\n\n\n<p>Pokud jste je\u0161t\u011b nikdy nepou\u017eili posilovac\u00ed kole\u010dko, m\u011bli byste to zm\u011bnit.&nbsp;Vyzkou\u0161ejte tento cvik.&nbsp;<strong>Klekn\u011bte si na podlo\u017eku, kolena dr\u017ete u sebe.&nbsp;<\/strong>Chy\u0165te dr\u017eadla <a href=\"https:\/\/gymbeam.cz\/posilovaci-kolecko-double-ab-wheel-gymbeam.html\" target=\"_blank\" aria-label=\"posilovac\u00edho kole\u010dka (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00edho kole\u010dka<\/a> a za\u010dn\u011bte j\u00edm rolovat.&nbsp;<strong>Zapojte \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly a rolujte kole\u010dko vp\u0159ed a\u017e do tvaru oblouku.<\/strong>&nbsp;Pomalu se vra\u0165te zp\u011bt.&nbsp;Opakujte jednou na pravou stranu, pak na levou stranu.&nbsp;D\u00e1vejte pozor, aby se v\u00e1m boky nedot\u00fdkaly zem\u011b. Opakujte 10 a\u017e 12 kr\u00e1t na ka\u017edou stranu.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_s_TRX\"><\/span><strong>Cviky s TRX<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/f3914f9201219aeb58fa0c87369790bf-cvik12.gif\" alt=\"Vyt\u00e1\u010den\u00ed trupu - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla \" width=\"455\" height=\"570\" title=\"Vyt\u00e1\u010den\u00ed trupu - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>12. Vyt\u00e1\u010den\u00ed trupu<\/strong><\/h3>\n\n\n\n<p>Zav\u011bste TRX do v\u00fd\u0161ky sv\u00e9ho pasu.&nbsp;<strong>Postavte se tv\u00e1\u0159\u00ed k popruh\u016fm a roz\u0161i\u0159te nohy o trochu v\u00edce ne\u017e je va\u0161e \u0161\u00ed\u0159ka bok\u016f<\/strong>.&nbsp;Chy\u0165te ob\u011bma rukama madla popruh\u016f a spojte ruce v p\u011bst.&nbsp;<strong>Ud\u011blejte p\u00e1r krok\u016f od TRX a zav\u011bste se o popruhy tak, abyste m\u011bli ruce p\u0159edpa\u017een\u00e9.<\/strong>&nbsp;Dr\u017ete svaly st\u0159edu t\u011bla v nap\u011bt\u00ed a vyt\u00e1hn\u011bte se do vzp\u0159\u00edmen\u00e9 polohy, ruce p\u0159itom posunujte doprava.&nbsp;Vra\u0165te se do v\u00fdchoz\u00ed pozice a opakujte, tentokr\u00e1t v\u0161ak ruce vyto\u010dte na levou stranu.&nbsp;Ud\u011blejte 10 a\u017e 12 opakov\u00e1n\u00ed na ka\u017edou stranu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Snadn\u011bj\u0161\u00ed&nbsp;verze:<\/strong> Postavte se d\u00e1l od TRX, aby va\u0161e t\u011blo bylo v men\u0161\u00edm \u00fahlu sm\u011brem k popruh\u016fm.&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/4d249c182f6ca5bc70bb9387b375792d-cvik13_1.gif\" alt=\"P\u0159itahov\u00e1n\u00ed kolen - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla \" width=\"453\" height=\"566\" title=\"P\u0159itahov\u00e1n\u00ed kolen - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>13. P\u0159itahov\u00e1n\u00ed kolen<\/strong><\/h3>\n\n\n\n<p>Nastavte popruhy TRX tak, aby v\u00e1m sahaly do v\u00fd\u0161ky kolen.&nbsp;Klekn\u011bte si na kolena z\u00e1dy k popruh\u016fm.<strong>&nbsp;Vlo\u017ete ob\u011b nohy do ru\u010dek TRX popruh\u016f a dejte se do polohy vysok\u00e9ho planku.<\/strong>&nbsp;P\u0159eneste v\u00e1hu na ruce, nohy v\u00e1m vis\u00ed v popruz\u00edch.<strong>&nbsp;Spojte nohy k sob\u011b a sna\u017ete se je p\u0159it\u00e1hnout a\u017e k prav\u00e9mu lokti.<\/strong>&nbsp;Vra\u0165te se do startovn\u00ed pozice.&nbsp;Cvik opakujte tak, \u017ee p\u0159isunete kolena k lev\u00e9mu lokti.&nbsp;Opakujte 10 a\u017e 12 kr\u00e1t do obou&nbsp;stran.<\/p>\n\n\n\n<p><strong>Snadn\u011bj\u0161\u00ed verze:<\/strong> St\u0159\u00eddav\u011b p\u0159itahujte kolena k hrudi.&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/c769452629c20cc62d3f15a34aa5b78d-cvik14_1.gif\" alt=\"Cviky s TRX - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla \" width=\"453\" height=\"566\" title=\"Cviky s TRX - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>14. \u0160ipka<\/strong><\/h3>\n\n\n\n<p>Za\u010dn\u011bte ve stejn\u00e9 poloze jako v p\u0159edchoz\u00edm cviku.<strong>&nbsp;St\u00e1hn\u011bte b\u0159i\u0161n\u00ed svaly, nohy dr\u017ete nata\u017een\u00e9,<\/strong>&nbsp;dr\u017ete vysok\u00fd plank.&nbsp;Postupn\u011b za\u010dn\u011bte t\u00e1hnout chodidla a\u017e k hlav\u011b tak, \u017ee zved\u00e1te boky a zadek do v\u00fd\u0161ky,<strong>&nbsp;zat\u00edmco ramena m\u00e1te nad z\u00e1p\u011bst\u00edmi.&nbsp;<\/strong>Budete se c\u00edtit jako byste d\u011blali stojku, ale va\u0161e t\u011blo p\u0159ipom\u00edn\u00e1 sp\u00ed\u0161e tvar \u0161ipky nebo st\u0159echy domu.&nbsp;Pomalu se vra\u0165te do vodorovn\u00e9 polohy a<strong>ud\u011blejte 10 a\u017e 12 opakov\u00e1n\u00ed.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_s_obourucni_cinkou\"><\/span><strong>Cviky s obouru\u010dn\u00ed \u010dinkou<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tyto cviky jsou vhodn\u00e9 pro st\u0159edn\u011b pokro\u010dil\u00e9 a\u017e zku\u0161en\u00e9 fitness nad\u0161ence.&nbsp;Pokud s&nbsp;cvi\u010den\u00edm za\u010d\u00edn\u00e1te, sta\u010d\u00ed, kdy\u017e p\u0159i realizaci t\u011bchto cvik\u016f pou\u017eijete&nbsp;ty\u010d \u010dinky bez z\u00e1va\u017e\u00ed.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/GYM-EQUIPMENT-ABS_BARBELL-LYING-SIDE-RAISES_0-cvik15.gif\" alt=\"Cviky s obouru\u010dn\u00ed \u010dinkou - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla \" width=\"451\" height=\"564\" title=\"Cviky s obouru\u010dn\u00ed \u010dinkou - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla \"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>15. Zved\u00e1n\u00ed nohou vle\u017ee<\/strong><\/h3>\n\n\n\n<p>Lehn\u011bte si na podlo\u017eku, uchopte \u010dinku na \u0161\u00ed\u0159ku ramen a zvedn\u011bte ji nad hlavu.<strong>&nbsp;Ruce p\u0159itom m\u011bjte zcela nata\u017een\u00e9.&nbsp;Napn\u011bte svaly st\u0159edu t\u011bla, nohy p\u0159isu\u0148te k sob\u011b a b\u011bhem prov\u00e1d\u011bn\u00ed cviku je dr\u017ete co nejv\u00edce rovn\u00e9.&nbsp;<\/strong>Zvedn\u011bte ob\u011b nohy a\u017e k prav\u00e9 ruce, spodn\u00ed z\u00e1da p\u0159itom tla\u010dte do podlo\u017eky.&nbsp;Pomalu vra\u0165te nohy zp\u011bt a opakujte na levou stranu.&nbsp;<strong>Pokra\u010dujte 10 a\u017e 12 opakov\u00e1n\u00ed na ob\u011b strany.<\/strong><\/p>\n\n\n\n<p><strong>Snadn\u011bj\u0161\u00ed verze:<\/strong> Odlo\u017ete \u010dinku a v\u011bnujte se spr\u00e1vn\u00e9 technice.&nbsp;Narovnejte ruce, zvedejte nohy a sna\u017ete se rukama chytit prsty na noze.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/01a0f0994dcf115647f86289023a1ddd-cvik16_1__1.gif\" alt=\" Sedy-lehy se z\u00e1va\u017e\u00edm nad hlavou - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla \" width=\"451\" height=\"563\" title=\" Sedy-lehy se z\u00e1va\u017e\u00edm nad hlavou - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>16. Sedy-lehy se z\u00e1va\u017e\u00edm nad hlavou<\/strong><\/h3>\n\n\n\n<p>Krom\u011b \u010dinky budete pot\u0159ebovat i \u0161ikmou lavici.&nbsp;<strong>Lehn\u011bte si na lavici a pevn\u011b se p\u0159ichy\u0165te nohama o dr\u017eadla.<\/strong>&nbsp;Chy\u0165te \u010dinku na \u0161\u00ed\u0159ku ramen a vyt\u00e1hn\u011bte se sm\u011brem ke kolen\u016fm.<strong>&nbsp;\u010cinku p\u0159itom zvedn\u011bte nad hlavu, ruce m\u011bjte zcela nata\u017een\u00e9.<\/strong>&nbsp;V podstat\u011b d\u011bl\u00e1te sedy-lehy s vytla\u010dov\u00e1n\u00edm \u010dinky nad hlavu.&nbsp;Bicepsy jsou u u\u0161\u00ed, z\u00e1da dr\u017ete vzp\u0159\u00edmen\u00e1.&nbsp;Pomalu se vra\u0165te zp\u011bt a cvik&nbsp;opakujte 8 a\u017e 10 kr\u00e1t p\u0159i v\u011bt\u0161\u00ed v\u00e1ze na&nbsp;\u010dince.&nbsp;Pokud jste si nalo\u017eili&nbsp;ni\u017e\u0161\u00ed z\u00e1va\u017e\u00ed, prove\u010fte 10 a\u017e 12 opakov\u00e1n\u00ed.<\/p>\n\n\n\n<p><strong>Snadn\u011bj\u0161\u00ed&nbsp;verze:<\/strong>&nbsp;Procvi\u010dujte sedy-lehy na naklon\u011bn\u00e9 lavi\u010dce bez \u010dinky.&nbsp;Poci\u0165te ka\u017ed\u00fd sval a dodr\u017eujte spr\u00e1vnou techniku.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/1fdd39cce7f35e2e039ffdafd440d5d9-cvik17_1.gif\" alt=\"Tlaky s obouru\u010dn\u00ed \u010dinkou na \u0161ikm\u00e9 lavici - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla \" width=\"448\" height=\"561\" title=\"Tlaky s obouru\u010dn\u00ed \u010dinkou na \u0161ikm\u00e9 lavici - 17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla \"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">&nbsp;<strong>17. Tlaky s obouru\u010dn\u00ed \u010dinkou na \u0161ikm\u00e9 lavici<\/strong><\/h3>\n\n\n\n<p>Za\u010d\u00edn\u00e1te ze stejn\u00e9 polohy jako p\u0159i p\u0159edchoz\u00edm cviku.<strong>&nbsp;Lehn\u011bte si na \u0161ikmou lavici, nohy pevn\u011b uchycen\u00e9, \u010dinka na \u0161\u00ed\u0159ku ramen.<\/strong>&nbsp;Dejte se do polovi\u010dn\u00edho sedu-lehu t\u00edm, \u017ee&nbsp;<strong>zvednete lopatky a z\u00e1da, zadek v\u0161ak z\u016fst\u00e1v\u00e1 na lavi\u010dce.<\/strong>&nbsp;Dr\u017ete svaly st\u0159edu t\u011bla v nap\u011bt\u00ed a pomalu zvedn\u011bte \u010dinku nad hlavu.&nbsp;S v\u00fddechem t\u00e1hn\u011bte \u010dinku sm\u011brem k hrudi, lokty jsou \u0161iroce od sebe.&nbsp;Ud\u011blejte 8 a\u017e 10&nbsp;tlak\u016f&nbsp;a vra\u0165te se do startovn\u00ed pozice, z\u00e1da polo\u017ete na posilovac\u00ed lavici.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<p><strong>Snadn\u011bj\u0161\u00ed&nbsp;verze:<\/strong>&nbsp;Ud\u011blejte polovi\u010dn\u00ed sed-leh a procvi\u010dujte tlaky bez v\u00e1hy, dr\u017ete b\u0159i\u0161n\u00ed svaly v nap\u011bt\u00ed.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Zkus\u00edte n\u011bkter\u00fd z t\u011bchto cvik\u016f p\u0159i nejbli\u017e\u0161\u00edm tr\u00e9ninku?&nbsp;Jak\u00e9 cviky na st\u0159ed t\u011bla jsou podle v\u00e1s nejefektivn\u011bj\u0161\u00ed?&nbsp;Pod\u011blte se s n\u00e1mi o va\u0161e tipy&nbsp;v koment\u00e1\u0159\u00edch.&nbsp;V p\u0159\u00edpad\u011b, \u017ee v\u00e1s \u010dl\u00e1nek zaujal, podpo\u0159te ho sd\u00edlen\u00edm.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/portable-workout-systems\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPortable workout systems\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>17 nejefektivn\u011bj\u0161\u00edch cvik\u016f na pos\u00edlen\u00ed st\u0159edu t\u011bla. Zpevn\u011bte b\u0159i\u0161n\u00ed svaly, spodn\u00ed z\u00e1da, vyformujte boky a pas. Vyzkou\u0161ejte cviky, kter\u00e9 p\u0159in\u00e1\u0161ej\u00ed v\u00fdsledky.<\/p>\n","protected":false},"author":25,"featured_media":109649,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6309,6405,7257,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-167948","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-bricho","9":"tag-cviky-cs","10":"tag-silovy-trenink","11":"tag-trenink","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>17 nejefektivn\u011bj\u0161\u00edch cvik\u016f pro siln\u00fd st\u0159ed t\u011bla - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"17 nejefektivn\u011bj\u0161\u00edch cvik\u016f na pos\u00edlen\u00ed st\u0159edu t\u011bla. 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