{"id":168351,"date":"2018-06-04T00:00:00","date_gmt":"2018-06-03T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/10-vyhod-kvuli-kterym-musite-delat-mrtvy-tah\/"},"modified":"2023-08-04T13:49:42","modified_gmt":"2023-08-04T11:49:42","slug":"10-vyhod-kvuli-kterym-musite-delat-mrtvy-tah","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/10-vyhod-kvuli-kterym-musite-delat-mrtvy-tah\/","title":{"rendered":"10 v\u00fdhod, kv\u016fli kter\u00fdm mus\u00edte d\u011blat mrtv\u00fd tah"},"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\/10-vyhod-kvuli-kterym-musite-delat-mrtvy-tah\/#1_Mrtvy_tah_prispiva_ke_spalovani_tuku\" title=\"1. Mrtv\u00fd tah p\u0159isp\u00edv\u00e1 ke spalov\u00e1n\u00ed tuk\u016f\">1. Mrtv\u00fd tah p\u0159isp\u00edv\u00e1 ke spalov\u00e1n\u00ed tuk\u016f<\/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\/10-vyhod-kvuli-kterym-musite-delat-mrtvy-tah\/#2_Zlepsuje_drzeni_tela\" title=\"2. Zlep\u0161uje dr\u017een\u00ed t\u011bla\">2. Zlep\u0161uje dr\u017een\u00ed t\u011bla<\/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\/10-vyhod-kvuli-kterym-musite-delat-mrtvy-tah\/#3_Zapojuje_vice_svalovych_skupin_najednou\" title=\"3. Zapojuje v\u00edce svalov\u00fdch skupin najednou\">3. Zapojuje v\u00edce svalov\u00fdch skupin najednou<\/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\/10-vyhod-kvuli-kterym-musite-delat-mrtvy-tah\/#4Zvysuje_silu_kterou_vyuzijete_i_mimo_posilovnu\" title=\"4.Zvy\u0161uje s\u00edlu, kterou vyu\u017eijete i mimo posilovnu\">4.Zvy\u0161uje s\u00edlu, kterou vyu\u017eijete i mimo posilovnu<\/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\/10-vyhod-kvuli-kterym-musite-delat-mrtvy-tah\/#5_Je_jeden_z_nejbezpecnejsich_cviku\" title=\"5. Je jeden z nejbezpe\u010dn\u011bj\u0161\u00edch cvik\u016f\">5. Je jeden z nejbezpe\u010dn\u011bj\u0161\u00edch cvik\u016f<\/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\/10-vyhod-kvuli-kterym-musite-delat-mrtvy-tah\/#6_Buduje_silu_rukou\" title=\"6. Buduje s\u00edlu rukou\">6. Buduje s\u00edlu rukou<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/10-vyhod-kvuli-kterym-musite-delat-mrtvy-tah\/#7_Zvysuje_hladinu_hormonu\" title=\"7. Zvy\u0161uje hladinu hormon\u016f\">7. Zvy\u0161uje hladinu hormon\u016f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/10-vyhod-kvuli-kterym-musite-delat-mrtvy-tah\/#8_Je_financne_nenarocny\" title=\"8. Je finan\u010dn\u011b nen\u00e1ro\u010dn\u00fd\">8. Je finan\u010dn\u011b nen\u00e1ro\u010dn\u00fd<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/10-vyhod-kvuli-kterym-musite-delat-mrtvy-tah\/#9_Zlepsi_vasi_kondici\" title=\"9. Zlep\u0161\u00ed va\u0161i kondici\">9. Zlep\u0161\u00ed va\u0161i kondici<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/10-vyhod-kvuli-kterym-musite-delat-mrtvy-tah\/#10_Je_prevenci_pred_zranenimi\" title=\"10. Je prevenc\u00ed p\u0159ed zran\u011bn\u00edmi\">10. Je prevenc\u00ed p\u0159ed zran\u011bn\u00edmi<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mrtv\u00fd tah je ji\u017e&nbsp;<strong>neodmyslitelnou sou\u010d\u00e1st\u00ed tvrd\u00e9ho&nbsp;tr\u00e9ninku<\/strong>,&nbsp;na kterou ned\u00e1 dopustit ani David Robson, kulturista, osobn\u00ed tren\u00e9r a p\u0159isp\u011bvatel do fitness magaz\u00edn\u016f.&nbsp;Tvrd\u00ed:<em>&nbsp;<\/em><em>,,Podle m\u00fdch zku\u0161enost\u00ed a v\u00fdsledk\u016f, kter\u00fdch jsem byl sv\u011bdkem, spr\u00e1vn\u011b prov\u00e1d\u011bn\u00fd mrtv\u00fd tah vybuduje bezkonkuren\u010dn\u00ed svalovou hmotu, a z\u00e1rove\u0148 pos\u00edl\u00ed v\u0161echny svalov\u00e9 skupiny.\u201c<\/em><em>&nbsp;<\/em>Mnoz\u00ed pova\u017euj\u00ed <strong>d\u0159ep za nejefektivn\u011bj\u0161\u00ed&nbsp;cvik<\/strong>,&nbsp;proto\u017ee p\u0159isp\u00edv\u00e1 <strong>ke zv\u00fd\u0161en\u00ed s\u00edly a n\u00e1r\u016fstu svalov\u00e9 hmoty<\/strong>,&nbsp;ale David Robinson stoj\u00ed za n\u00e1zorem, \u017ee<strong>&nbsp;<\/strong><strong>mrtv\u00fd tah dok\u00e1\u017ee vypracovat vrchn\u00ed a spodn\u00ed \u010d\u00e1st t\u011bla&nbsp;tak, jako \u017e\u00e1dn\u00fd jin\u00fd pohyb.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mrtv\u00fd tah se prov\u00e1d\u00ed jednodu\u0161e &#8211; <strong>uchopen\u00edm ty\u010dky se z\u00e1va\u017e\u00edmi a jej\u00edm zved\u00e1n\u00edm s vyrovnan\u00fdmi lokty<\/strong>, <strong>rovn\u00fdmi z\u00e1dy a ohybem v kolenou tak<\/strong>, jak m\u016f\u017eete vid\u011bt ve videu:<\/p>\n\n\n\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-obsluzna-rutina-kodu-pro-vlozeni wp-block-embed-obsluzna-rutina-kodu-pro-vlozeni wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Defranco Fitness Tips: How to Practice Proper Deadlift Form\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/UyRiw2b8yI4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p>M\u00e1 v\u0161ak<strong>&nbsp;<\/strong><strong>\u0159adu benefit\u016f a&nbsp;v\u00fdhod,<\/strong><strong>&nbsp;<\/strong>o kter\u00fdch jste mo\u017en\u00e1 ani netu\u0161ili.&nbsp;Pod\u00edvejme se tedy spole\u010dn\u011b na jeho&nbsp;jedine\u010dn\u00e9 benefity:<\/p>\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=\"1_Mrtvy_tah_prispiva_ke_spalovani_tuku\"><\/span><strong>1. Mrtv\u00fd tah p\u0159isp\u00edv\u00e1 ke spalov\u00e1n\u00ed tuk\u016f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Alwyn Cosgrove, osobn\u00ed tren\u00e9r a autor mnoha fitness \u010dl\u00e1nk\u016f, ned\u00e1vno napsal o studii, v&nbsp;n\u00ed\u017e byli pozorovan\u00ed respondenti rozd\u011bleni do t\u0159\u00ed skupin:&nbsp;<strong>prvn\u00ed skupina dr\u017eela dietu, druh\u00e1 m\u011bla dietu s kardio<\/strong> a <strong>t\u0159et\u00ed skupina dietu, kardio a silov\u00fd tr\u00e9nink.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-534213550.jpg\" alt=\"mrtv\u00fd tah v\u00fdhody\" width=\"843\" height=\"562\" title=\"mrtv\u00fd tah v\u00fdhody\"\/><\/figure><\/div>\n\n\n\n<p>Skupina,&nbsp;kter\u00e1 byla v&nbsp;diet\u011b,<strong>&nbsp;<\/strong><strong>zhubla pr\u016fm\u011brn\u011b 6 kilogram\u016f b\u011bhem 12 t\u00fddn\u016f<\/strong>.&nbsp;Kardio skupina shodila&nbsp;<strong>m\u00e9n\u011b ne\u017e 7 kilogram\u016f<\/strong><strong>&nbsp;<\/strong>(tr\u00e9nink m\u011bli t\u0159ikr\u00e1t t\u00fddn\u011b po dobu 50 minut).&nbsp;T\u0159et\u00ed skupina zhubla pr\u016fm\u011brn\u011b t\u00e9m\u011b\u0159 10 kilogram\u016f (o 44% a 35% v\u00edce ne\u017e dietn\u00ed a kardio skupina).&nbsp;Tak\u017ee pomoc\u00ed<strong>&nbsp;<\/strong><strong>zved\u00e1n\u00ed z\u00e1va\u017e\u00ed sp\u00e1lila t\u0159et\u00ed skupina v\u00edce tuku ne\u017e dr\u017een\u00edm diety<\/strong><strong>&nbsp;<\/strong>nebo kombinac\u00ed kardio tr\u00e9ninku s dietou.&nbsp;Je o\u010dividn\u00e9, \u017ee zved\u00e1n\u00edm z\u00e1va\u017e\u00ed podpo\u0159\u00edte spalov\u00e1n\u00ed tuku efektivn\u011bji, a nav\u00edc si vyr\u00fdsujete svalstvo.&nbsp; &nbsp;<\/p>\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=\"2_Zlepsuje_drzeni_tela\"><\/span><strong>2. Zlep\u0161uje dr\u017een\u00ed t\u011bla<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>,,Mrtv\u00fd tah zvy\u0161uje va\u0161i s\u00edlu a p\u0159isp\u00edv\u00e1 ke stabilit\u011b cel\u00e9ho t\u011bla\u201c<\/em>, tvrd\u00ed Robson. Tak\u00e9 m\u00e1 za&nbsp;<strong>c\u00edl zpevnit svaly a zlep\u0161it celkov\u00e9 dr\u017een\u00ed t\u011bla<\/strong>.&nbsp;M\u00e1 pozitivn\u00ed vliv na z\u00e1da, posiluje je a zaji\u0161\u0165uje jejich stabilitu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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=\"3_Zapojuje_vice_svalovych_skupin_najednou\"><\/span><strong>3. Zapojuje v\u00edce svalov\u00fdch skupin najednou<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zapojuje v\u00edce sval\u016f, ne\u017e jak\u00fdkoliv jin\u00fd cvik, v\u010detn\u011b d\u0159epu.&nbsp;<strong>D\u00edky n\u011bmu zapoj\u00edte v\u0161echny hlavn\u00ed svalov\u00e9 skupiny<\/strong>.&nbsp;Pokud byste m\u011bli prov\u00e9st jen jeden cvik, d\u011blejte pr\u00e1v\u011b mrtv\u00fd tah. <strong>Ten pracuje s va\u0161\u00ed spodn\u00ed a vrchn\u00ed \u010d\u00e1st\u00ed&nbsp;t\u011bla<\/strong>,&nbsp;v\u010detn\u011b procvi\u010dov\u00e1n\u00ed sval\u016f na z\u00e1dech.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-468341508.jpg\" alt=\"Mrtv\u00fd tah a jeho benefity a v\u00fdhody\" width=\"843\" height=\"562\" title=\"Mrtv\u00fd tah a jeho benefity a v\u00fdhody\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4Zvysuje_silu_kterou_vyuzijete_i_mimo_posilovnu\"><\/span><strong>4.Zvy\u0161uje s\u00edlu, kterou vyu\u017eijete i mimo posilovnu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud prov\u00e1d\u00edte jin\u00e9 silov\u00e9 cvi\u010den\u00ed,&nbsp;<strong>jako nap\u0159\u00edklad bench&nbsp;press<\/strong>,&nbsp;ned\u011bl\u00e1te nic z toho, co d\u011bl\u00e1te v re\u00e1ln\u00e9m \u017eivot\u011b.&nbsp;P\u0159edpokl\u00e1d\u00e1me, \u017ee si jen tak nelehnete na z\u00e1da a nezved\u00e1te n\u011bco do vzduchu.&nbsp;<strong>Mrtv\u00fd tah naopak buduje&nbsp;svaly<\/strong>,&nbsp;kter\u00e9 pot\u0159ebujete p\u0159i prov\u00e1d\u011bn\u00ed \u010dehokoliv, a\u0165 u\u017e je to p\u0159emis\u0165ov\u00e1n\u00ed n\u00e1bytku,&nbsp;<strong>st\u011bhov\u00e1n\u00ed nebo no\u0161en\u00ed t\u011b\u017ek\u00fdch n\u00e1kupn\u00edch ta\u0161ek.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-505777168.jpg\" alt=\"Mrtv\u00fd tah buduje svaly\" width=\"843\" height=\"562\" title=\"Mrtv\u00fd tah buduje svaly\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Je_jeden_z_nejbezpecnejsich_cviku\"><\/span><strong>5. Je jeden z nejbezpe\u010dn\u011bj\u0161\u00edch cvik\u016f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mrtv\u00fd tah je jedn\u00edm z&nbsp;<strong>nejbezpe\u010dn\u011bj\u0161\u00edch&nbsp;cvik\u016f<\/strong>,&nbsp;kter\u00fd m\u016f\u017eete prov\u00e1d\u011bt.&nbsp;Samoz\u0159ejm\u011b i ten je <strong>pot\u0159eba prov\u00e1d\u011bt spr\u00e1vnou&nbsp;technikou<\/strong>.&nbsp;V pr\u016fb\u011bhu cviku nejste ale vystaveni riziku zavalen\u00ed \u010dinkou.&nbsp;Pokud se v\u0161ak dostanete do probl\u00e9m\u016f a&nbsp;<strong>nebudete zvl\u00e1dat, \u010dinku jednodu\u0161e shod\u00edte.<\/strong> I kdy\u017e t\u00edm zp\u016fsob\u00edte hluk, podstatn\u00e9 je, \u017ee sob\u011b neubl\u00ed\u017e\u00edte. Pr\u00e1v\u011b proto k tomuto cviku<strong>&nbsp;<\/strong><strong>nen\u00ed zapot\u0159eb\u00ed ani sparing partner<\/strong>. Samoz\u0159ejm\u011b, pokud m\u00e1te n\u011bkoho, kdo v\u00e1s p\u0159i tr\u00e9ninku motivuje k lep\u0161\u00edm v\u00fdkon\u016fm, klidn\u011b mrtv\u00fd tah prov\u00e1d\u011bjte v jeho p\u0159\u00edtomnosti.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-922292268.jpg\" alt=\"mrtv\u00fd tah v\u00fdhody\" width=\"843\" height=\"562\" title=\"mrtv\u00fd tah buduje svaly\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Buduje_silu_rukou\"><\/span><strong>6. Buduje s\u00edlu rukou<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mrtv\u00e9 tahy jsou zn\u00e1m\u00e9 t\u00edm, \u017ee&nbsp;<strong>buduj\u00ed obrovsk\u00e9 mno\u017estv\u00ed s\u00edly,<\/strong>&nbsp;a to i ve va\u0161em stisku.&nbsp;Je to proto, \u017ee va\u0161e prsty jsou sou\u010d\u00e1st\u00ed procesu zved\u00e1n\u00ed t\u011b\u017ek\u00fdch vah.&nbsp;<strong>P\u0159edlokt\u00ed mus\u00ed pracovat neuv\u011b\u0159iteln\u011b tvrd\u011b<\/strong>,&nbsp;a pokud budete postupovat zved\u00e1n\u00edm t\u011b\u017ek\u00e9 (ale spr\u00e1vn\u00e9) v\u00e1hy, va\u0161e s\u00edla bude stoupat.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-601902710.jpg\" alt=\"Mrtv\u00fd tah a jeho benefity a v\u00fdhody\" width=\"843\" height=\"562\" title=\"Mrtv\u00fd tah buduje s\u00edlu\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Zvysuje_hladinu_hormonu\"><\/span><strong>7. Zvy\u0161uje hladinu hormon\u016f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nejde v\u0161ak o hormony, kter\u00e9 v\u00e1s emocion\u00e1ln\u011b vyvedou z m\u00edry a budou s v\u00e1mi lomcovat nahoru dol\u016f.&nbsp;T\u00edm, \u017ee ud\u011bl\u00e1te 8 a\u017e 10 opakov\u00e1n\u00ed mrtv\u00e9ho tahu,&nbsp;<strong>m\u016f\u017eete p\u0159isp\u011bt ke zv\u00fd\u0161en\u00ed hladiny testosteronu<\/strong>&nbsp;a tak\u00e9 <strong>hladin\u011b r\u016fstov\u00e9ho hormonu produkovan\u00e9ho ve va\u0161em&nbsp;t\u011ble<\/strong>. Testosteron <strong>zvy\u0161uje r\u016fst svalov\u00e9 hmoty<\/strong><strong>&nbsp;<\/strong>a napom\u00e1h\u00e1 p\u0159i svalov\u00fdch oprav\u00e1ch, zat\u00edmco <strong>r\u016fstov\u00fd hormon, kter\u00fd je tvo\u0159en v&nbsp;hypof\u00fdze<\/strong>,&nbsp;podporuje hojen\u00ed tk\u00e1n\u00ed, n\u00e1r\u016fst svalov\u00e9 hmoty a tak\u00e9<strong>&nbsp;<\/strong><strong>spalov\u00e1n\u00ed tuk\u016f.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-636707074.jpg\" alt=\"Mrtv\u00fd tah zvy\u0161uje hladinu hormon\u016f\" width=\"843\" title=\"Mrtv\u00fd tah zvy\u0161uje hladinu hormon\u016f\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Je_financne_nenarocny\"><\/span><strong>8. Je finan\u010dn\u011b nen\u00e1ro\u010dn\u00fd<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnoho cvi\u010den\u00ed vy\u017eaduje mno\u017estv\u00ed p\u0159edra\u017een\u00e9ho vybaven\u00ed, dopl\u0148k\u016f, sportovn\u00ed obuvi \u010di oble\u010den\u00ed. Ale mrtv\u00e9 tahy takov\u00e9 nejsou.&nbsp;<strong>Pot\u0159ebujete ty\u010d a p\u00e1r z\u00e1va\u017e\u00ed<\/strong>&nbsp;(podle toho kolik svedete zvednout).&nbsp;Pak sta\u010d\u00ed zvednout, polo\u017eit a hotovo.&nbsp;Samoz\u0159ejm\u011b&nbsp;<strong>nezapom\u00ednejte se nejprve nau\u010dit spr\u00e1vnou techniku.<\/strong><\/p>\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=\"9_Zlepsi_vasi_kondici\"><\/span><strong>9. Zlep\u0161\u00ed va\u0161i kondici<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span id=\"docs-internal-guid-fff43a1c-5e47-5b67-43b5-9e24e9e1e7d7\">V\u011b\u0159te tomu, nebo ne, ale&nbsp;pokud ud\u011bl\u00e1te <strong>10 opakov\u00e1n\u00ed mrtv\u00fdch tah\u016f, zv\u00fd\u0161\u00ed se va\u0161e kardiovaskul\u00e1rn\u00ed kondice.<\/strong><strong>&nbsp;<\/strong>Nic v\u0161ak nen\u00ed pot\u0159eba p\u0159eh\u00e1n\u011bt a tak jako u jin\u00fdch cvik\u016f, m\u011bli byste prov\u00e1d\u011bt opakov\u00e1n\u00ed cvik\u016f pouze dokud svedete.<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-911813174.jpg\" alt=\"Mrtv\u00fd tah zlep\u0161\u00ed va\u0161i kondici\" width=\"843\" height=\"562\" title=\"Mrtv\u00fd tah zlep\u0161\u00ed va\u0161i kondici\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Je_prevenci_pred_zranenimi\"><\/span><strong>10. Je prevenc\u00ed p\u0159ed zran\u011bn\u00edmi<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mrtv\u00fd tah m\u016f\u017ee zabr\u00e1nit zran\u011bn\u00edm pr\u00e1v\u011b t\u00edm, \u017ee&nbsp;<strong>zvy\u0161uje s\u00edlu va\u0161ich sval\u016f kolem kritick\u00fdch \u0161lach a vaz\u016f.<\/strong>&nbsp;Podpora kloub\u016f se siln\u00fdmi svaly m\u00e1 z\u00e1sadn\u00ed v\u00fdznam p\u0159i prevenci p\u0159ed zran\u011bn\u00edmi, a to zejm\u00e9na p\u0159i hamstring\u00e1ch a v doln\u00ed \u010d\u00e1sti zad.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-914876178.jpg\" alt=\"mrtv\u00fd tah v\u00fdhody\" width=\"843\" height=\"562\" title=\"mrtv\u00fd tah pom\u00e1h\u00e1 p\u0159edch\u00e1zet zran\u011bn\u00ed\"\/><\/figure><\/div>\n\n\n\n<p>Pokud st\u00e1le zva\u017eujete, zda je mrtv\u00fd tah t\u00edm spr\u00e1vn\u00fdm cvikem pro v\u00e1s,&nbsp;<strong>zkuste si ho bez n\u00e1ro\u010dn\u00e9ho a t\u011b\u017ek\u00e9ho&nbsp;z\u00e1va\u017e\u00ed.<\/strong>&nbsp;\u010casem m\u016f\u017eete p\u0159id\u00e1vat z\u00e1va\u017e\u00ed, se kter\u00fdmi bude ruku v&nbsp;ruce p\u0159ib\u00fdvat i va\u0161e s\u00edla.<\/p>\n\n\n\n<p>Pokud jste n\u011b\u017en\u00e9ho pohlav\u00ed, jist\u011b v\u00edte, \u017ee se nemus\u00edte b\u00e1t masivn\u00ed maskularity, pro kterou v\u011bt\u0161ina \u017een odm\u00edt\u00e1 silov\u00e9 cviky. <strong>Va\u0161emu t\u011blu tento cvik jednozna\u010dn\u011b jen prosp\u011bje<\/strong>, zdokonal\u00edte si dr\u017een\u00ed t\u011bla a pom\u016f\u017eete i sv\u00e9 p\u00e1te\u0159i. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>D\u011bl\u00e1te mrtv\u00e9 tahy?<\/strong> Pod\u011blte se o va\u0161e zku\u0161enosti s n\u00e1mi v koment\u00e1\u0159\u00edch. Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, <strong>podpo\u0159te ho sd\u00edlen\u00edm.<\/strong><\/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\/lifting-straps-and-grips\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tLifting Straps and Grips\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>Mrtv\u00fd tah je d\u016fle\u017eit\u00fd cvik s mno\u017estv\u00edm v\u00fdhod, o kter\u00fdch jste mo\u017en\u00e1 ani netu\u0161ili! Jakou jsou tedy v\u00fdhody, kv\u016fli kter\u00fdm ho mus\u00edte prov\u00e1d\u011bt ?<\/p>\n","protected":false},"author":25,"featured_media":145217,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":4,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6945,7257,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168351","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-mrtvy-tah-cs","9":"tag-silovy-trenink","10":"tag-trenink","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 v\u00fdhod, kv\u016fli kter\u00fdm mus\u00edte d\u011blat mrtv\u00fd tah - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mrtv\u00fd tah je d\u016fle\u017eit\u00fd cvik s mno\u017estv\u00edm v\u00fdhod, o kter\u00fdch jste mo\u017en\u00e1 ani netu\u0161ili. 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