{"id":240679,"date":"2021-04-12T09:00:00","date_gmt":"2021-04-12T07:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=240679"},"modified":"2021-10-06T08:42:30","modified_gmt":"2021-10-06T06:42:30","slug":"8-nejlepsich-cviku-s-kettlebellem-na-zadek-a-nohy","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/8-nejlepsich-cviku-s-kettlebellem-na-zadek-a-nohy\/","title":{"rendered":"8 nejlep\u0161\u00edch cvik\u016f s kettlebellem na zadek a nohy"},"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\/8-nejlepsich-cviku-s-kettlebellem-na-zadek-a-nohy\/#10_vyhod_cviceni_s_kettlebellem\" title=\"10 v\u00fdhod cvi\u010den\u00ed s kettlebellem\">10 v\u00fdhod cvi\u010den\u00ed s kettlebellem<\/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\/8-nejlepsich-cviku-s-kettlebellem-na-zadek-a-nohy\/#8_ucinnych_cviku_s_kettlebellem_na_nohy_a_zadek\" title=\"8 \u00fa\u010dinn\u00fdch cvik\u016f s kettlebellem na nohy a zadek\">8 \u00fa\u010dinn\u00fdch cvik\u016f s kettlebellem na nohy a zadek<\/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\/8-nejlepsich-cviku-s-kettlebellem-na-zadek-a-nohy\/#Jak_cviky_zaradit_do_treninku\" title=\"Jak cviky za\u0159adit do tr\u00e9ninku?\">Jak cviky za\u0159adit do tr\u00e9ninku?<\/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\/8-nejlepsich-cviku-s-kettlebellem-na-zadek-a-nohy\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?&nbsp;\">Co si z toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Kettlebell<\/strong> \u2013 <strong>\u017eelezn\u00e1 koule s dr\u017eadlem<\/strong>, kterou najdete t\u00e9m\u011b\u0159 v ka\u017ed\u00e9m fitness centru. I kdy\u017e nem\u00e1 na prvn\u00ed pohled tradi\u010dn\u00ed vzhled \u010dinky, <strong>skoro ka\u017ed\u00fd v\u00ed, na co se pou\u017e\u00edv\u00e1<\/strong>. Mo\u017en\u00e1 krom\u011b va\u0161ich prarodi\u010d\u016f, teda pokud zrovna nepat\u0159\u00ed mezi \u201cmodern\u00ed crossfi\u0165\u00e1ky\u201d a nezvedaj\u00ed vy\u0161\u0161\u00ed v\u00e1hu ne\u017e vy. Ti budou kettlebell pravd\u011bpodobn\u011b pova\u017eovat za velk\u00e9 t\u011b\u017e\u00edtko nebo z\u00e1va\u017e\u00ed na staro\u017eitnou v\u00e1hu.<strong> Mo\u017en\u00e1 jste si mysleli, \u017ee je to modern\u00ed cvi\u010debn\u00ed pom\u016fcka<\/strong>, kterou vymyslel n\u011bjak\u00fd geni\u00e1ln\u00ed fitness marketingov\u00fd \u201cguru\u201d n\u011bkdy po roce 2000, kdy za\u010dal b\u00fdt tr\u00e9nink s kettlebelly ve sv\u011bt\u011b velk\u00fdm trendem. Opak je ale pravdou. <strong>Tr\u00e9nink s podobn\u011b stav\u011bn\u00fdm z\u00e1va\u017e\u00edm nejsp\u00ed\u0161 vyu\u017e\u00edvali ve sv\u00e9 p\u0159\u00edprav\u011b na prvn\u00ed Olympi\u00e1du ji\u017e starov\u011bc\u00ed \u0158ekov\u00e9<\/strong>. Do formy se d\u00edky kamenn\u00fdm blok\u016fm s otvory na \u00fachyt dost\u00e1vali v d\u00e1vn\u00fdch dob\u00e1ch patrn\u011b tak\u00e9 <strong>\u0160aolin\u0161t\u00ed mni\u0161i<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V r\u00e1mci modern\u00ed historie se v\u011bt\u0161ina zdroj\u016f shoduje na tom, \u017ee<strong> kettbellov\u00fd \u201cboom\u201d m\u00e1 sv\u00e9 ko\u0159eny v Rusku<\/strong>. V pr\u016fb\u011bhu 19. stolet\u00ed za\u010dal zde tento n\u00e1stroj, v t\u00e9 dob\u011b zvan\u00fd \u201cGirya\u201d, propagovat<strong> doktor Vladislav Kraevsky.<\/strong> Ten jej za\u010dal pou\u017e\u00edvat <strong>ve sportovn\u00ed medic\u00edn\u011b<\/strong> a pot\u00e9 <strong>ve fyzick\u00e9 p\u0159\u00edprav\u011b rusk\u00fdch voj\u00e1k\u016f<\/strong>. Popularita cvi\u010den\u00ed s kettlebelly v Rusku narostla a\u017e do t\u00e9 m\u00edry, \u017ee m\u00e1 tento druh tr\u00e9ninku sv\u00e9 m\u00edsto i v kultu\u0159e. <strong>V tr\u00e9ninkov\u00fdch centrech v USA za\u010dal b\u00fdt tento uchopiteln\u00fd kus \u017eeleza obl\u00edben po\u010d\u00e1tkem 21. stolet\u00ed,<\/strong> a to nejsp\u00ed\u0161 d\u00edky b\u011blorusk\u00e9mu tren\u00e9rovi <strong>Pavlovi Tsatsoulinemu<\/strong>, kter\u00fd v minulosti tr\u00e9noval voj\u00e1ky sov\u011btsk\u00fdch speci\u00e1ln\u00edch sil a po emigraci do USA tak\u00e9 p\u0159\u00edslu\u0161n\u00edky americk\u00e9 N\u00e1mo\u0159n\u00ed p\u011bchoty. <strong>Ze Spojen\u00fdch st\u00e1t\u016f se cvi\u010den\u00ed s kettlebellem postupn\u011b roz\u0161\u00ed\u0159ilo do cel\u00e9ho sv\u011bta, <\/strong>a tak si jej i my m\u016f\u017eeme u\u017e\u00edvat, nebo nen\u00e1vid\u011bt v r\u00e1mci \u0159ady cvik\u016f na tr\u00e9ninku. <span style=\"color:#ff6600\" class=\"tadv-color\">[1-2]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/iStock-1075379400-_-1124x749.jpg\" alt=\"historie cvi\u010den\u00ed s kettlebellem\" class=\"wp-image-240951\" width=\"843\" height=\"562\" title=\"historie cvi\u010den\u00ed s kettlebellem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1075379400-_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1075379400-_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1075379400-_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1075379400-_-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_vyhod_cviceni_s_kettlebellem\"><\/span>10 v\u00fdhod cvi\u010den\u00ed s kettlebellem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nejen\u017ee si budete p\u0159i cvi\u010den\u00ed s \u017eeleznou koul\u00ed p\u0159ipadat jako nejv\u011bt\u0161\u00ed \u201cd\u0159\u00ed\u010d\u201d \u0161iroko daleko, <strong>kettlebell tak\u00e9 p\u0159inese do tr\u00e9ninku nov\u00fd rozm\u011br z\u00e1bavy, ale tak\u00e9 d\u0159iny, kter\u00e1 se v\u00e1m brzy vyplat\u00ed v podob\u011b skv\u011bl\u00fdch v\u00fdsledk\u016f.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby p\u0159i snaze zhubnout nebo nabrat svaly nep\u0159i\u0161la va\u0161e d\u0159ina vnive\u010d, <strong>je tak\u00e9 d\u016fle\u017eit\u00e1 \u00faprava j\u00eddeln\u00ed\u010dku a respektov\u00e1n\u00ed energetick\u00e9 bilance.<\/strong> Pokud v\u00e1s zaj\u00edm\u00e1 v\u00edce informac\u00ed, jak vyzr\u00e1t na j\u00eddeln\u00ed\u010dek, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jednoduchy-navod-jak-pocitat-kalorie-a-dosahnout-tak-svych-cilu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>Jednoduch\u00fd n\u00e1vod, jak po\u010d\u00edtat kalorie, a dos\u00e1hnout tak sv\u00fdch c\u00edl\u016f.&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1.<\/strong> Vyu\u017eijete jej p\u0159i silov\u00e9m nebo HIIT tr\u00e9ninku<\/h3>\n\n\n\n<p>Cviky s kettlebellem m\u016f\u017eete za\u0159adit prakticky <strong>do v\u0161ech obl\u00edben\u00fdch tr\u00e9nink\u016f.<\/strong>O tom, \u017ee se s n\u00edm d\u00e1 d\u011blat t\u00e9m\u011b\u0159 cokoliv, by v\u00e1m jist\u011b sv\u00e9 povypr\u00e1v\u011bli crossfi\u0165\u00e1ci, kte\u0159\u00ed se s kettlebellem neboj\u00ed ani b\u011bhat. To ale ur\u010dit\u011b d\u011blat nemus\u00edte. <strong>Do silov\u00e9ho tr\u00e9ninku t\u0159eba <\/strong>za\u0159a\u010fte goblet d\u0159epy s kettlebellem<strong>, v intenzivn\u00edm HIIT tr\u00e9ninku <\/strong>mohou m\u00edt sv\u00e9 m\u00edsto nap\u0159\u00edklad v\u00fdpady s kettlebellem. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud jste o HIIT tr\u00e9ninku zat\u00edm nesly\u0161eli a chcete se o n\u011bm dozv\u011bd\u011bt v\u00edce, tak si p\u0159e\u010dt\u011bte \u010dl\u00e1nek<a href=\"https:\/\/gymbeam.cz\/blog\/6-duvodu-proc-zkusit-vysoce-intenzivni-intervalovy-trenink-hiit-a-jeho-treninkovy-plan\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>6 d\u016fvodu, pro\u010d zkusit vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink (HIIT) a jeho tr\u00e9ninkov\u00fd pl\u00e1n.<\/strong>&nbsp;&nbsp;<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.<\/strong> Procvi\u010d\u00edte s n\u00edm cel\u00e9 t\u011blo<\/h3>\n\n\n\n<p>S kettlebellem si kvalitn\u011b <strong>procvi\u010d\u00edte svaly nohou, zadku, b\u0159icha, zad, ramen, pa\u017e\u00ed, ale tak\u00e9 prsou a rukou.<\/strong> M\u016f\u017eete j\u00edm nahradit klasickou \u010dinku, a to t\u00e9m\u011b\u0159 u v\u0161ech cvik\u016f. Konkr\u00e9tn\u00ed cviky si p\u0159edstav\u00edme pozd\u011bji v textu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3.<\/strong> Je ide\u00e1ln\u00ed na komplexn\u00ed v\u00edcekloubov\u00e9 cviky<\/h3>\n\n\n\n<p>Nejen\u017ee s n\u00edm procvi\u010d\u00edte snad v\u0161echny svaly t\u011bla, ale <strong>m\u016f\u017eete najednou posilovat v\u00edce t\u011blesn\u00fdch parti\u00ed v r\u00e1mci jednoho cviku.<\/strong> T\u0159eba tureck\u00fd zdvih s kettlebellem d\u00e1v\u00e1 spojen\u00ed \u201ckomplexn\u00ed cvik\u201d \u00fapln\u011b nov\u00fd rozm\u011br, zapoj\u00edte p\u0159i n\u011bm jak spodn\u00ed, tak horn\u00ed \u010d\u00e1st t\u011bla a celou dobu posilujete \u201ccore\u201d.&nbsp;<\/p>\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=\"8344,36358,86089,101656\" ><\/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<h3 class=\"wp-block-heading\"><strong>4.<\/strong> Zlep\u0161\u00edte s\u00edlu, vytrvalost a tak\u00e9 mobilitu v kloubech<\/h3>\n\n\n\n<p>D\u00edky tomu, \u017ee <strong>kettlebell vyu\u017eijete p\u0159i r\u016fzn\u00fdch typech tr\u00e9ninku<\/strong>, tak se m\u016f\u017eete zlep\u0161it po str\u00e1nce silov\u00e9, vytrvalostn\u00ed, a dokonce je mo\u017en\u00e9, \u017ee<strong> p\u0159i spr\u00e1vn\u00e9 technice zv\u00fd\u0161\u00edte rozsah pohybu ve va\u0161ich ky\u010dl\u00edch nebo ramenech<\/strong>. N\u011bkter\u00e9 cviky s kettlebellem, jako je t\u0159eba zm\u00edn\u011bn\u00fd tureck\u00fd zdvih nebo snatch, jsou <strong>n\u00e1ro\u010dn\u00e9 pr\u00e1v\u011b na mobilitu<\/strong>. Jejich za\u0159azen\u00edm tak m\u016f\u017eete p\u0159isp\u00edvat ke <strong>zlep\u0161en\u00ed rozsahu pohybu a v\u011bt\u0161\u00ed stabilit\u011b kloub\u016f.<\/strong> To je velk\u00fd <strong>benefit zejm\u00e9na pro ka\u017edodenn\u00ed \u017eivot<\/strong>, kdy v\u00e1s m\u016f\u017ee dobr\u00e1 mobilita ochr\u00e1nit t\u0159eba p\u0159ed nep\u0159\u00edjemn\u00fdm zran\u011bn\u00edm p\u0159i \u201cne\u0161ikovn\u00e9m\u201d p\u00e1du. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5.<\/strong> Podpo\u0159\u00edte spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla<\/h3>\n\n\n\n<p>P\u0159i spr\u00e1vn\u00e9m pou\u017e\u00edv\u00e1n\u00ed, kdy d\u00e1v\u00e1te pozor na techniku a spr\u00e1vn\u00e9 zapojen\u00ed st\u0159edu t\u011bla, m\u016f\u017eete <strong>zlep\u0161it stabilitu p\u00e1te\u0159e a celkov\u00e9 dr\u017een\u00ed t\u011bla.<\/strong> To se hod\u00ed nejen p\u0159i tr\u00e9ninku, ale tak\u00e9 v b\u011b\u017en\u00e9m \u017eivot\u011b. <strong>Preventivn\u011b tak bojujete nap\u0159. proti bolesti zad<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[5-6]<\/span> Pokud v\u00e1s zaj\u00edm\u00e1, co v\u0161e m\u016f\u017ee m\u00edt na bolest zad vliv, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-vyzrat-na-bolest-zad-zpusobenou-dlouhym-sezenim\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> 7 tip\u016f, jak vyzr\u00e1t na bolest zad zp\u016fsobenou dlouh\u00fdm sezen\u00edm<\/a><\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-vyzrat-na-bolest-zad-zpusobenou-dlouhym-sezenim\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6.<\/strong> M\u016f\u017eete zlep\u0161it \u00fachop<\/h3>\n\n\n\n<p>P\u0159i cvi\u010den\u00ed s kettlebellem <strong>pos\u00edl\u00edte tak\u00e9 svaly p\u0159edlokt\u00ed, dlan\u011b a prst\u016f, co\u017e m\u016f\u017ee v\u00fdrazn\u011b zlep\u0161it s\u00edlu va\u0161eho \u00fachopu.<\/strong> To n\u00e1sledn\u011b ocen\u00edte t\u0159eba p\u0159i shybech na hrazd\u011b, u t\u011b\u017ek\u00e9ho mrtv\u00e9ho tahu s osou nebo kdy\u017e p\u016fjdete z obchodu s n\u00e1kupem na cel\u00fd nadch\u00e1zej\u00edc\u00ed t\u00fdden. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-900x1124.jpg\" alt=\"v\u00fdhody cvi\u010den\u00ed s kettlebellem\" class=\"wp-image-240738\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-900x1124.jpg 900w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296.jpg 1500w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/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.<\/strong> M\u016f\u017ee b\u00fdt nov\u00fdm impulsem v tr\u00e9ninku<\/h3>\n\n\n\n<p>Pot\u0159ebujete n\u011bjakou zm\u011bnu ve va\u0161\u00ed tr\u00e9ninkov\u00e9 rutin\u011b? <strong>Tak pus\u0165te kettlebell do va\u0161eho dom\u00e1c\u00edho fitka a tr\u00e9ninkov\u00e9ho pl\u00e1nu<\/strong>. <strong>Objev\u00edte nov\u00e9 cviky, budete zapojovat svaly, kter\u00e9 jste do t\u00e9 doby opom\u00edjeli,<\/strong> a v\u00e1\u0161 tr\u00e9nink jen tak nespadne do \u0161edi stereotypu. V\u00edce informac\u00ed o tom, jak si pl\u00e1novat tr\u00e9nink, p\u0159ekonat stagnaci v tr\u00e9ninku a hubnut\u00ed, si m\u016f\u017eete p\u0159e\u010d\u00edst v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/muzeme-rychleji-nabirat-svaly-nebo-hubnout-sokovanim-svalu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>M\u016f\u017eeme rychleji nab\u00edrat svaly, nebo hubnout \u0161okov\u00e1n\u00edm sval\u016f?<\/strong>&nbsp;<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>8.<\/strong> Efektivn\u011b v\u00e1m pom\u016f\u017ee spalovat kalorie<\/h3>\n\n\n\n<p>Cvi\u010den\u00ed s kettlebellem <strong>spad\u00e1 v prvn\u00ed \u0159ad\u011b mezi silov\u00e9 pohybov\u00e9 aktivity, ale kdy\u017e zv\u00fd\u0161\u00edte intenzitu tr\u00e9ninku, tak se s n\u00edm tak\u00e9 po\u0159\u00e1dn\u011b zad\u00fdch\u00e1te.<\/strong> D\u00edky tomu <strong>sp\u00e1l\u00edte p\u011bknou \u0159adu kalori\u00ed u\u017e b\u011bhem tr\u00e9ninku, ale tak\u00e9 po jeho skon\u010den\u00ed<\/strong>, proto\u017ee va\u0161e svaly budou pot\u0159ebovat energii na svou regeneraci a r\u016fst. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V\u017edy z\u00e1le\u017e\u00ed na konkr\u00e9tn\u00edm cvi\u010debn\u00edm programu a intenzit\u011b<\/strong>, ale nap\u0159\u00edklad 60 kg \u017eena by mohla za 60 minut intenzivn\u00edho cvi\u010den\u00ed s kettlebellem sp\u00e1lit 504 kcal a 80 kg mu\u017e kolem 672 kcal. To jsou energetick\u00e9 hodnoty odpov\u00eddaj\u00edc\u00ed takov\u00e9mu v\u011bt\u0161\u00edmu ob\u011bdu nebo ve\u010de\u0159i.<span style=\"color:#ff6600\" class=\"tadv-color\"> [8]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S c\u00edlem co nejefektivn\u011bj\u0161\u00edho spalov\u00e1n\u00ed tuku a kalori\u00ed se \u010dasto vyu\u017e\u00edv\u00e1 kardio nebo HIIT tr\u00e9nink. Pokud v\u00e1s zaj\u00edm\u00e1, kter\u00fd z t\u011bchto tr\u00e9ninku je pro spalov\u00e1n\u00ed tuku lep\u0161\u00ed, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<a href=\"https:\/\/gymbeam.cz\/blog\/klasicke-kardio-nebo-hiit-trenink-co-spaluje-tuk-lepe\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>Klasick\u00e9 kardio nebo HIIT tr\u00e9nink &#8211; co spaluje tuk l\u00e9pe?&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>9.<\/strong> Je skladn\u00fd<\/h3>\n\n\n\n<p><strong>Kettlebell v\u00e1m doma nezabere moc m\u00edsta. <\/strong>Schov\u00e1te jej pod postel nebo do rohu m\u00edstnosti i v tom nejmen\u0161\u00edm pokoj\u00ed\u010dku. Samoz\u0159ejm\u011b to bude z\u00e1le\u017eet na tom, kolik si jich dom\u016f po\u0159\u00edd\u00edte, ale kettlebelly v\u00e1m pravd\u011bpodobn\u011b zaberou m\u00e9n\u011b m\u00edsta ne\u017e stroje na cvi\u010den\u00ed,<a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> klasick\u00e9 \u010dinky<\/a> nebo<a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> osa<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>10.<\/strong>&nbsp;M\u00e1te na v\u00fdb\u011br z velk\u00e9ho mno\u017estv\u00ed variant<\/h3>\n\n\n\n<p>Pokud jste za\u010d\u00e1te\u010dn\u00edk, tak v\u00e1m budou sta\u010dit men\u0161\u00ed hmotnost kettlebellu (nap\u0159. 4 a 8 kg). Kdy\u017e budete cvi\u010dit pravideln\u011b, tak \u010dasem zes\u00edl\u00edte a m\u016f\u017eete vyzkou\u0161et tr\u00e9nink s 12 nebo 16kg koul\u00ed.<strong> Pokud v\u00e1m nevyhovuje m\u00edt n\u011bkolik kettlebell\u016f s r\u016fzn\u00fdmi hmotnostmi a chcete u\u0161et\u0159it m\u00edsto, tak pro v\u00e1s bude ide\u00e1ln\u00ed<\/strong><a href=\"https:\/\/gymbeam.cz\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> nastaviteln\u00fd kettlebell<\/strong><\/a><strong>, <\/strong>se kter\u00fdm si zvl\u00e1dnou zacvi\u010dit jak za\u010d\u00e1te\u010dn\u00edci, tak pokro\u010dil\u00ed, proto\u017ee nab\u00edz\u00ed <strong>rozp\u011bt\u00ed od 4,5 do 18 kg.&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/iStock-1300988685-1124x749.jpg\" alt=\"Jak\u00e9 jsou hmotnosti kettlebellu?\" class=\"wp-image-240756\" width=\"843\" height=\"562\" title=\"Jak\u00e9 jsou hmotnosti kettlebellu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1300988685-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1300988685-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1300988685.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_ucinnych_cviku_s_kettlebellem_na_nohy_a_zadek\"><\/span>8 \u00fa\u010dinn\u00fdch cvik\u016f s kettlebellem na nohy a zadek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud je pro v\u00e1s cvi\u010den\u00ed s kettlebellem \u00faplnou novinkou, <strong>za\u010dn\u011bte s ni\u017e\u0161\u00ed z\u00e1t\u011b\u017e\u00ed <\/strong>a dejte si velk\u00fd pozor na <strong>spr\u00e1vn\u00e9 proveden\u00ed konkr\u00e9tn\u00edch cvik\u016f<\/strong>. A\u017e si budete v technice cviku jist\u011bj\u0161\u00ed a pou\u017e\u00edvan\u00e1 z\u00e1t\u011b\u017e u\u017e pro v\u00e1s nebude takovou v\u00fdzvou, m\u016f\u017eete sm\u011ble p\u0159ej\u00edt na t\u011b\u017e\u0161\u00ed kettlebell nebo si p\u0159idat z\u00e1va\u017e\u00ed u nastaviteln\u00e9ho kettlebellu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>P\u0159ed<\/strong> ka\u017ed\u00fdm <strong>tr\u00e9ninkem<\/strong> <strong>se nejprve lehce zah\u0159ejte <\/strong>t\u0159eba b\u011bhem na m\u00edst\u011b, sk\u00e1k\u00e1n\u00edm pan\u00e1k\u016f nebo si zatancujte,<strong> pot\u00e9 p\u0159ejd\u011bte na dynamick\u00fd stre\u010dink<\/strong>, kdy prokrou\u017e\u00edte v\u0161echny velk\u00e9 klouby, jako jsou kolena nebo ky\u010dle, a po skon\u010den\u00ed hlavn\u00ed \u010d\u00e1sti se na chv\u00edli v\u011bnujte <strong>statick\u00e9mu prota\u017een\u00ed<\/strong>. Chcete se dozv\u011bd\u011bt v\u00edce o stre\u010dinku, jeho typech a v\u00fdhod\u00e1ch? Tak si p\u0159e\u010dt\u011bte n\u00e1\u0161 \u010dl\u00e1nek<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/rozcvicka-strecink-zahrivani-a-ochlazovani-jsou-opravdu-dulezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>Rozcvi\u010dka, stre\u010dink, zah\u0159\u00edv\u00e1n\u00ed a ochlazov\u00e1n\u00ed &#8211; jsou opravdu d\u016fle\u017eit\u00e9?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161echny uveden\u00e9 cviky je tak\u00e9 mo\u017en\u00e9 d\u011blat <strong>s vlastn\u00ed vahou<\/strong> bez pou\u017eit\u00ed z\u00e1va\u017e\u00ed. D\u00edky tomu, \u017ee budete procvi\u010dovat <strong>velk\u00e9 svaly,<\/strong> jako jsou ty na p\u0159edn\u00ed a zadn\u00ed stran\u011b stehen a tak\u00e9 svaly h\u00fd\u017ed\u00ed, budete <strong>sou\u010dasn\u011b spalovat velk\u00e9 mno\u017estv\u00ed kalori\u00ed<\/strong>. Jedn\u00e1 se o komplexn\u00ed cviky, p\u0159i kter\u00fdch krom\u011b prim\u00e1rn\u00edch sval\u016f doln\u00edch kon\u010detin <strong>zapoj\u00edte tak\u00e9 st\u0159ed t\u011bla, svaly pa\u017e\u00ed a zad.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1.<\/strong> D\u0159epy s kettlebellem&nbsp;<\/h3>\n\n\n\n<p><strong>V\u00fdchoz\u00ed poloha: <\/strong>Stoj rozkro\u010dn\u00fd o n\u011bco m\u00e1lo \u0161ir\u0161\u00ed, ne\u017e je \u0161\u00ed\u0159e va\u0161ich ramen. Kettlebell uchopte ob\u011bma nata\u017een\u00fdma rukama pod\u00e9l t\u011bla. Z\u00e1da jsou po celou dobu rovn\u00e1 a ramena sta\u017een\u00e1 dol\u016f, m\u011bjte aktivovan\u00fd st\u0159ed t\u011bla a pohled sm\u011b\u0159uje vp\u0159ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Proveden\u00ed: <\/strong>Pohybem p\u00e1nve vzad ud\u011blejte d\u0159ep, kettlebell se m\u016f\u017ee lehce dotknout zem\u011b a kontrakc\u00ed sval\u016f stehen a zadku se narovnejte do v\u00fdchoz\u00ed polohy. Pa\u017ee z\u016fst\u00e1vaj\u00ed po celou dobu ve stejn\u00e9 poloze. Kolena sm\u011b\u0159uj\u00ed ven a v\u00e1ha t\u011bla je na cel\u00e9 plo\u0161e chodidla.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010cast\u00e9 chyby: <\/strong>Kulacen\u00ed nebo p\u0159\u00edli\u0161n\u00e9 proh\u00fdb\u00e1n\u00ed zad, kolena sm\u011b\u0159uj\u00ed dovnit\u0159, zvednut\u00e1 ramena k u\u0161\u00edm, v\u00e1ha je na \u0161pi\u010dk\u00e1ch, velk\u00fd p\u0159edklon, mal\u00fd rozsah pohybu.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/1.-Kettlebell-drep.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit d\u0159ep s kettlebellem\" class=\"wp-image-240770\" width=\"843\" height=\"474\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit d\u0159ep s kettlebellem\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Mrtv\u00fd tah s kettlebellem&nbsp;<\/h3>\n\n\n\n<p><strong>V\u00fdchoz\u00ed poloha: <\/strong>Stoj rozkro\u010dn\u00fd o n\u011bco m\u00e1lo \u0161ir\u0161\u00ed, ne\u017e je \u0161\u00ed\u0159e ramen. Kettlebell uchopte ob\u011bma nata\u017een\u00fdma rukama pod\u00e9l t\u011bla. Z\u00e1da jsou po celou dobu rovn\u00e1 a ramena sta\u017een\u00e1 dol\u016f, m\u011bjte aktivovan\u00fd st\u0159ed t\u011bla a pohled sm\u011b\u0159uje lehce dol\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Proveden\u00ed: <\/strong>Pohybem p\u00e1nve vzad a lehk\u00fdm pokr\u010den\u00edm kolen se dostanete do spodn\u00ed polohy. Pa\u017ee z\u016fst\u00e1vaj\u00ed po celou dobu ve stejn\u00e9 poloze. Kontrakc\u00ed sval\u016f stehen a zadku se narovnejte do v\u00fdchoz\u00ed polohy. Kolena sm\u011b\u0159uj\u00ed ven a v\u00e1ha je na cel\u00e9 plo\u0161e chodidla.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010cast\u00e9 chyby: <\/strong>Kulacen\u00ed nebo p\u0159\u00edli\u0161n\u00e9 proh\u00fdb\u00e1n\u00ed zad, kolena bort\u00edc\u00ed se dovnit\u0159, zvednut\u00e1 ramena k u\u0161\u00edm, v\u00e1ha na \u0161pi\u010dk\u00e1ch, p\u0159\u00edli\u0161n\u00e9 prohnut\u00ed p\u00e1nve dop\u0159edu v horn\u00ed poloze, mal\u00fd rozsah pohybu.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/2.-Kettlebell-mrtvy-tah.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit mrtv\u00fd tah s kettlebellem\" class=\"wp-image-240784\" width=\"843\" height=\"474\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit mrtv\u00fd tah s kettlebellem\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. V\u00fdpady vzad s kettlebellem&nbsp;<\/h3>\n\n\n\n<p><strong>V\u00fdchoz\u00ed poloha: <\/strong>Stoj m\u00edrn\u011b rozkro\u010dn\u00fd. Kettlebell uchopte ob\u011bma rukama za bo\u010dn\u00ed \u010d\u00e1st dr\u017eadla a pomoc\u00ed pokr\u010den\u00ed rukou v loktech jej ponechejte po celou dobu v poloze p\u0159ed hrudn\u00edkem. Z\u00e1da jsou po celou dobu rovn\u00e1 a ramena sta\u017een\u00e1 dol\u016f, m\u011bjte aktivovan\u00fd st\u0159ed t\u011bla a pohled sm\u011b\u0159uj\u00edc\u00ed vp\u0159ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Proveden\u00ed: <\/strong>Zano\u017een\u00edm jedn\u00e9 nohy a pokr\u010den\u00edm v koleni druh\u00e9 se dostanete do v\u00fdpadu. Koleno se vzadu m\u016f\u017ee lehce dotknout podlahy. Aktivac\u00ed h\u00fd\u017e\u010fov\u00fdch sval\u016f a stehen se vr\u00e1t\u00edte do v\u00fdchoz\u00ed polohy. Stejn\u00fd pohyb prove\u010fte na druhou nohu. V\u00e1ha je na cel\u00e9 plo\u0161e chodidla.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010cast\u00e9 chyby: <\/strong>Kulacen\u00ed nebo p\u0159\u00edli\u0161n\u00e9 proh\u00fdb\u00e1n\u00ed zad, zvednut\u00e1 ramena k u\u0161\u00edm, velk\u00fd p\u0159edklon, mal\u00fd rozsah pohybu, koleno nen\u00ed v ose se \u0161pi\u010dkou nohy.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/3.-Kettlebell-Vypady-vzad.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit v\u00fdpady vzad s kettlebellem\" class=\"wp-image-240798\" width=\"843\" height=\"474\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit v\u00fdpady vzad s kettlebellem\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Bo\u010dn\u00ed v\u00fdpady s kettlebellem&nbsp;<\/h3>\n\n\n\n<p><strong>V\u00fdchoz\u00ed poloha: <\/strong>Stoj m\u00edrn\u011b rozkro\u010dn\u00fd. Kettlebell uchopte ob\u011bma rukama za bo\u010dn\u00ed \u010d\u00e1st dr\u017eadla a pomoc\u00ed pokr\u010den\u00ed rukou v loktech jej ponechejte po celou dobu v poloze p\u0159ed hrudn\u00edkem. Koleno pracuj\u00edc\u00ed nohy sm\u011b\u0159uje p\u0159i pokr\u010den\u00ed ven. Z\u00e1da jsou po celou dobu rovn\u00e1 a ramena sta\u017een\u00e1 dol\u016f, m\u011bjte aktivovan\u00fd st\u0159ed t\u011bla a pohled sm\u011b\u0159uje vp\u0159ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Proveden\u00ed: <\/strong>Vykro\u010den\u00edm do boku a pokr\u010den\u00edm jedn\u00e9 nohy v koleni se dostanete do v\u00fdpadu. Druh\u00e1 noha z\u016fst\u00e1v\u00e1 nata\u017een\u00e1. Aktivac\u00ed h\u00fd\u017e\u010fov\u00fdch sval\u016f a stehen se vr\u00e1t\u00edte do v\u00fdchoz\u00ed polohy. Stejn\u00fd pohyb provedete na druhou nohu. V\u00e1ha je na cel\u00e9 plo\u0161e chodidla.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010cast\u00e9 chyby: <\/strong>Kulacen\u00ed nebo p\u0159\u00edli\u0161n\u00e9 proh\u00fdb\u00e1n\u00ed zad, zvednut\u00e1 ramena k u\u0161\u00edm, velk\u00fd p\u0159edklon, koleno pracuj\u00edc\u00ed nohy sm\u011b\u0159uje p\u0159i pokr\u010den\u00ed dovnit\u0159, mal\u00fd rozsah pohybu.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/4.-Kettlebell-vypady-do-strany-1.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit bo\u010dn\u00ed v\u00fdpady s kettlebellem\" class=\"wp-image-240812\" width=\"843\" height=\"474\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit bo\u010dn\u00ed v\u00fdpady s kettlebellem\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"> 5. D\u0159ep s v\u00fdskokem&nbsp;s kettlebellem&nbsp;<\/h3>\n\n\n\n<p><strong>V\u00fdchoz\u00ed poloha: <\/strong>Stoj rozkro\u010dn\u00fd o n\u011bco m\u00e1lo \u0161ir\u0161\u00ed, ne\u017e je va\u0161e \u0161\u00ed\u0159e ramen. Kettlebell uchopte ob\u011bma nata\u017een\u00fdma rukama pod\u00e9l t\u011bla. Z\u00e1da jsou po celou dobu rovn\u00e1 a ramena sta\u017een\u00e1 dol\u016f, m\u011bjte aktivovan\u00fd st\u0159ed t\u011bla a pohled sm\u011b\u0159uje vp\u0159ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Proveden\u00ed: <\/strong>Pohybem p\u00e1nve vzad ud\u011blejte d\u0159ep a dynamickou kontrakc\u00ed sval\u016f stehen, h\u00fd\u017ed\u00ed a l\u00fdtek ud\u011blejte v\u00fdskok s t\u00edm, \u017ee se va\u0161e chodidla odlep\u00ed od zem\u011b. Pot\u00e9 p\u0159ejd\u011bte rychle zp\u011bt do d\u0159epu. Pa\u017ee z\u016fst\u00e1vaj\u00ed po celou dobu ve stejn\u00e9 poloze. Kolena p\u0159i pokr\u010den\u00ed sm\u011b\u0159uj\u00ed ven.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010cast\u00e9 chyby: <\/strong>Kulacen\u00ed nebo p\u0159\u00edli\u0161n\u00e9 proh\u00fdb\u00e1n\u00ed zad, kolena sm\u011b\u0159uj\u00ed dovnit\u0159, zvednut\u00e1 ramena k u\u0161\u00edm, velk\u00fd p\u0159edklon, mal\u00fd rozsah pohybu.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/5.-Kettlebell-drep-s-vyskokom.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit d\u0159ep s v\u00fdskokem s kettlebellem \" class=\"wp-image-240826\" width=\"843\" height=\"474\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit d\u0159ep s v\u00fdskokem s kettlebellem \"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. V\u00fdpady vzad s v\u00fdskokem&nbsp;s kettlebellem&nbsp;<\/h3>\n\n\n\n<p><strong>V\u00fdchoz\u00ed poloha: <\/strong>Stoj m\u00edrn\u011b rozkro\u010dn\u00fd. Kettlebell uchopte ob\u011bma rukama za bo\u010dn\u00ed \u010d\u00e1st dr\u017eadla a pomoc\u00ed pokr\u010den\u00ed rukou v loktech jej ponechejte po celou dobu v poloze p\u0159ed hrudn\u00edkem. Z\u00e1da jsou po celou dobu rovn\u00e1 a ramena sta\u017een\u00e1 dol\u016f, m\u011bjte aktivovan\u00fd st\u0159ed t\u011bla a pohled sm\u011b\u0159uj\u00edc\u00ed vp\u0159ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Proveden\u00ed: <\/strong>Zano\u017een\u00edm jedn\u00e9 nohy a pokr\u010den\u00edm v koleni druh\u00e9 se dostanete do v\u00fdpadu. Koleno se vzadu m\u016f\u017ee lehce dotknout podlahy. Dynamickou aktivac\u00ed sval\u016f zadku, stehen a l\u00fdtek vym\u011bn\u00edte nohy.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010cast\u00e9 chyby: <\/strong>Kulacen\u00ed nebo p\u0159\u00edli\u0161n\u00e9 proh\u00fdb\u00e1n\u00ed zad, zvednut\u00e1 ramena k u\u0161\u00edm, velk\u00fd p\u0159edklon, mal\u00fd rozsah pohybu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/6.-Kettlebell-vypady-vzad-s-vyskokom.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit v\u00fdpady vzad s v\u00fdskokem s kettlebellem\" class=\"wp-image-240840\" width=\"843\" height=\"474\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit v\u00fdpady vzad s v\u00fdskokem s kettlebellem\"\/><\/figure><\/div>\n\n\n\n<p><strong>Leh\u010d\u00ed varianta s bicepsov\u00fdm zdvihem<\/strong><\/p>\n\n\n\n<p>Touto variantou m\u016f\u017eete nahradit v\u00fdpady vzad s v\u00fdskokem. Budete p\u0159i n\u00ed z\u00e1rove\u0148 posilovat bicepsov\u00e9 svaly.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V\u00fdchoz\u00ed poloha: <\/strong>Stoj m\u00edrn\u011b rozkro\u010dn\u00fd. Kettlebell uchopte ob\u011bma nata\u017een\u00fdma rukama za bo\u010dn\u00ed \u010d\u00e1st dr\u017eadla. Z\u00e1da jsou po celou dobu rovn\u00e1 a ramena sta\u017een\u00e1 dol\u016f, m\u011bjte aktivovan\u00fd st\u0159ed t\u011bla a pohled sm\u011b\u0159uj\u00edc\u00ed vp\u0159ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Proveden\u00ed: <\/strong>Zano\u017een\u00edm jedn\u00e9 nohy a pokr\u010den\u00edm v koleni druh\u00e9 se dostanete do v\u00fdpadu. Koleno se vzadu m\u016f\u017ee lehce dotknout podlahy. Dynamickou aktivac\u00ed sval\u016f zadku a stehen se dostanete do v\u00fdchoz\u00ed polohy a vym\u011bn\u00edte nohy. Z\u00e1rove\u0148 p\u0159i pohybu vzad a dol\u016f pokr\u010d\u00edte pa\u017ee v loktech a provedete bicepsov\u00fd zdvih. P\u0159i pohybu nahoru pa\u017ee op\u011bt narovn\u00e1te. Lokty p\u0159i pokr\u010den\u00ed z\u016fstanou ve stejn\u00e9 pozici u t\u011bla &#8211; nesm\u011b\u0159uj\u00ed ven ani dovnit\u0159.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010cast\u00e9 chyby: <\/strong>Kulacen\u00ed nebo p\u0159\u00edli\u0161n\u00e9 proh\u00fdb\u00e1n\u00ed zad, zvednut\u00e1 ramena k u\u0161\u00edm, velk\u00fd p\u0159edklon, lokty p\u0159i pokr\u010den\u00ed sm\u011b\u0159uj\u00ed ven od t\u011bla, mal\u00fd rozsah pohybu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/6.-Kettlebell-vypady-vzad-s-bicepsom.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit v\u00fdpady vzad a bicepsov\u00e9 zdvihy s kettlebellem\" class=\"wp-image-240854\" width=\"843\" height=\"474\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit v\u00fdpady vzad a bicepsov\u00e9 zdvihy s kettlebellem\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"> 7. Rumunsk\u00fd mrtv\u00fd tah s kettlebellem&nbsp;na jedn\u00e9 noze<\/h3>\n\n\n\n<p><strong>V\u00fdchoz\u00ed poloha: <\/strong>Stoj rozkro\u010dn\u00fd o n\u011bco m\u00e1lo \u0161ir\u0161\u00ed, ne\u017e je \u0161\u00ed\u0159e ramen. Kettlebell uchopte jednou nata\u017eenou rukou pod\u00e9l t\u011bla. Z\u00e1da jsou po celou dobu rovn\u00e1 a ramena sta\u017een\u00e1 dol\u016f, m\u011bjte aktivovan\u00fd st\u0159ed t\u011bla a pohled sm\u011b\u0159uje lehce dol\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Proveden\u00ed: <\/strong>Nejprve prove\u010fte cvik na jednu stranu, po odcvi\u010den\u00ed vym\u011b\u0148te nohy.Dr\u017ete kettlebell v prav\u00e9 ruce a levou nata\u017eenou nohu zano\u017ete a z\u00e1rove\u0148 se p\u0159edklo\u0148te. Nen\u00ed nutn\u00e9 se p\u0159i p\u0159edklonu dotknout kettlebellem zem\u011b, hlavn\u00ed je udr\u017eet z\u00e1da rovn\u00e1 a nohy jen lehce pokr\u010den\u00e9 v kolenech. Pa\u017ee z\u016fst\u00e1vaj\u00ed po celou dobu ve stejn\u00e9 poloze. Kontrakc\u00ed sval\u016f stehen a zadku se narovnejte do v\u00fdchoz\u00ed polohy a pohyb zopakujte. V\u00e1ha je na cel\u00e9 plo\u0161e chodidla. Pohyb by m\u011bl b\u00fdt plynul\u00fd a kontrolovan\u00fd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010cast\u00e9 chyby: <\/strong>Kulacen\u00ed nebo p\u0159\u00edli\u0161n\u00e9 proh\u00fdb\u00e1n\u00ed zad, kym\u00e1cen\u00ed t\u011bla na strany b\u011bhem pohybu, p\u0159\u00edli\u0161n\u00e9 prohnut\u00ed p\u00e1nve dop\u0159edu v horn\u00ed poloze, velk\u00e9 pokr\u010den\u00ed v koleni, mal\u00fd rozsah pohybu.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/7.-Kettlebell-Rumunsky-mrtvy-tah-1.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit rumunsk\u00fd mrtv\u00fd tah s kettlebellem na jedn\u00e9 noze\" class=\"wp-image-240868\" width=\"843\" height=\"474\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit rumunsk\u00fd mrtv\u00fd tah s kettlebellem na jedn\u00e9 noze\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Kettlebell plank + mrtv\u00fd tah <\/h3>\n\n\n\n<p>S t\u00edmto cvikem krom\u011b sval\u016f doln\u00edch kon\u010detin tak\u00e9 v\u00edce zapoj\u00edte st\u0159ed t\u011bla a pa\u017ee.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V\u00fdchoz\u00ed poloha: <\/strong>Stoj rozkro\u010dn\u00fd o n\u011bco m\u00e1lo \u0161ir\u0161\u00ed, ne\u017e je \u0161\u00ed\u0159e ramen. Kettlebell uchopte ob\u011bma nata\u017een\u00fdma rukama pod\u00e9l t\u011bla. Po celou dobu cviku m\u011bjte aktivovan\u00fd st\u0159ed t\u011bla a pohled sm\u011b\u0159uj\u00edc\u00ed lehce dol\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Proveden\u00ed: <\/strong>Pohybem p\u00e1nve vzad a lehk\u00fdm pokr\u010den\u00edm kolen se dostanete do spodn\u00ed polohy. Pa\u017ee z\u016fst\u00e1vaj\u00ed po celou dobu nata\u017een\u00e9. Ve spodn\u00ed poloze polo\u017ete kettlebell na zem, p\u0159eneste v\u00e1hu na horn\u00ed kon\u010detiny a dynamicky zano\u017ete ob\u011b nohy. Kontrakc\u00ed sval\u016f st\u0159edu t\u011bla a doln\u00edch kon\u010detin p\u0159ejd\u011bte do v\u00fdchoz\u00ed polohy. P\u0159i mrtv\u00e9m tahu a v pozici planku m\u011bjte rovn\u00e1 z\u00e1da.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010cast\u00e9 chyby: <\/strong>Kulacen\u00ed nebo p\u0159\u00edli\u0161n\u00e9 proh\u00fdb\u00e1n\u00ed zad b\u011bhem mrtv\u00e9ho tahu a tak\u00e9 v planku, zvednut\u00e1 ramena k u\u0161\u00edm, v\u00e1ha je u mrtv\u00e9ho tahu na \u0161pi\u010dk\u00e1ch, p\u0159\u00edli\u0161n\u00e9 prohnut\u00ed p\u00e1nve dop\u0159edu v horn\u00ed poloze, mal\u00fd rozsah pohybu.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/8.-Kettlebell-plank-mrtvy-tah.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit kettlebell plank + mrtv\u00fd tah \" class=\"wp-image-240882\" width=\"843\" height=\"474\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit kettlebell plank + mrtv\u00fd tah \"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Inspiraci na cvi\u010den\u00ed s kettlebellem tak\u00e9 najdete ve videu: Intenzivn\u00ed tr\u00e9nink s kettlebellem na spalov\u00e1n\u00ed tuku<\/h3>\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=\"Intenzivn\u00ed tr\u00e9nink s Kettlebellem na spalov\u00e1n\u00ed tuk\u016f l Home Workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/LsAs076GaTI?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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_cviky_zaradit_do_treninku\"><\/span>Jak cviky za\u0159adit do tr\u00e9ninku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeliko\u017e se jedn\u00e1 o energeticky n\u00e1ro\u010dn\u00e9 cviky, tak nen\u00ed nejlep\u0161\u00ed n\u00e1pad je hned za\u0159adit v\u0161echny v r\u00e1mci jednoho tr\u00e9ninku. M\u016f\u017eete je <strong>za\u010dlenit postupn\u011b do va\u0161ich tr\u00e9nink\u016f v pr\u016fb\u011bhu t\u00fddne<\/strong>. Nap\u0159\u00edklad <strong>n\u011bkter\u00e9 <\/strong>vyu\u017eijete ve va\u0161em <strong>full body tr\u00e9ninku<\/strong>, jin\u00e9 za\u0159ad\u00edte <strong>do HIIT<\/strong> cvi\u010den\u00ed a zbytek nech\u00e1te na <strong>\u010dist\u011b silov\u00fd tr\u00e9nink doln\u00ed \u010d\u00e1sti t\u011bla.<\/strong> Je tak\u00e9 d\u016fle\u017eit\u00e9 myslet na rozlo\u017een\u00ed cvik\u016f v r\u00e1mci jedn\u00e9 tr\u00e9ninkov\u00e9 jednotky. To znamen\u00e1, \u017ee ty n\u00e1ro\u010dn\u011bj\u0161\u00ed cviky, jako jsou d\u0159epy a v\u00fdpady s v\u00fdskokem, za\u0159ad\u00edte hned na za\u010d\u00e1tek, kdy m\u00e1te nejv\u00edce energie.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/iStock-1297926430-1124x749.jpg\" alt=\"tr\u00e9nink s kettlebellem\" class=\"wp-image-240896\" width=\"843\" height=\"562\" title=\"tr\u00e9nink s kettlebellem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1297926430-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1297926430-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1297926430.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Pokud cvi\u010d\u00edte doma a sami si chcete sestavit tr\u00e9ninkov\u00fd pl\u00e1n, nem\u011bl by v\u00e1m uniknout \u010dl\u00e1nek<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>Jak sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n na dom\u00e1c\u00ed cvi\u010den\u00ed?<\/strong><\/a><strong> <\/strong>&nbsp;A v p\u0159\u00edpad\u011b, \u017ee si chcete po\u0159\u00e1dn\u011b doma zamakat, m\u016f\u017eete se inspirovat v \u010dl\u00e1nku<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-si-dat-pri-domacim-treninku-opravdu-do-tela-i-bez-fitness-prislusenstvi\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>Jak si d\u00e1t p\u0159i dom\u00e1c\u00edm tr\u00e9ninku opravdu do t\u011bla i bez fitness p\u0159\u00edslu\u0161enstv\u00ed.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne\u017e se do samotn\u00e9ho tr\u00e9ninku pust\u00edte, <strong>nezapome\u0148te se d\u016fkladn\u011b rozeh\u0159\u00e1t<\/strong> a<strong> p\u0159ipravit sv\u00e9 t\u011blo a mysl na n\u00e1sleduj\u00edc\u00ed v\u00fdkon<\/strong>. M\u016f\u017eete p\u00e1r minut sk\u00e1kat pan\u00e1ky, zatan\u010dit si na svou obl\u00edbenou p\u00edsni\u010dku nebo ud\u011blat p\u00e1r angli\u010d\u00e1k\u016f. Pot\u00e9 je\u0161t\u011b <strong>prokru\u017ete velk\u00e9 klouby<\/strong> cel\u00e9ho t\u011bla, tak, jak v\u00e1s to u\u010dili v hodin\u00e1ch t\u011blesn\u00e9 v\u00fdchovy, a s radost\u00ed se m\u016f\u017eete pustit do hlavn\u00ed \u010d\u00e1sti. Tento tr\u00e9nink, kter\u00fd je zam\u011b\u0159en na <strong>posilov\u00e1n\u00ed doln\u00ed \u010d\u00e1sti t\u011bla<\/strong>, m\u016f\u017eete <strong>za\u0159adit 2 x t\u00fddn\u011b<\/strong>. Po\u010det opakov\u00e1n\u00ed je v \u0161irok\u00e9m rozp\u011bt\u00ed, ale v\u017edy se<strong> \u0159i\u010fte vlastn\u00edmi pocity<\/strong> s t\u00edm, \u017ee <strong>ke konci s\u00e9rie by v\u00e1s svaly ji\u017e m\u011bly po\u0159\u00e1dn\u011b \u201cp\u00e1lit\u201d <\/strong>a m\u016f\u017eete j\u00edt a\u017e do vy\u010derp\u00e1n\u00ed sval\u016f. Po ukon\u010den\u00ed hlavn\u00ed \u010d\u00e1sti si je\u0161t\u011b dop\u0159ejte chvilku na vyd\u00fdch\u00e1n\u00ed a <strong>lehce se prot\u00e1hn\u011bte<\/strong> v duchu statick\u00e9ho stre\u010dinku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tabulka s p\u0159\u00edkladem tr\u00e9ninku \u2013 z\u00e1t\u011b\u017e si vol\u00edte sami&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Cvik<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Po\u010det opakov\u00e1n\u00ed<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Po\u010det s\u00e9ri\u00ed<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>pauza mezi s\u00e9riemi<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">D\u0159ep s v\u00fdskokem s kettlebellem<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20134<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 min.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00fdpady vzad s kettlebellem<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201316, nohy se st\u0159\u00eddaj\u00ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20134<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 min.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mrtv\u00fd tah s kettlebellem&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201315<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20134<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 min.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">D\u0159epy s kettlebellem<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201315<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20134<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 min.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rumunsk\u00fd mrtv\u00fd tah na jedn\u00e9 noze s kettlebellem<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312, jedna noha, pot\u00e9 druh\u00e1 noha<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20134<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 min.<\/td><\/tr><\/tbody><\/table><\/figure>\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=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017delezn\u00e1 koule s madlem pom\u00e1h\u00e1 zlep\u0161ovat kondici a t\u011blesnou konstituci lidstvu u\u017e p\u011bknou \u0159\u00e1dku let. <strong>Cvi\u010den\u00ed s kettlebellem m\u00e1 spoustu v\u00fdhod.<\/strong> Vyu\u017eijete jej t\u00e9m\u011b\u0159 v ka\u017ed\u00e9m va\u0161em tr\u00e9ninku, budete posilovat cel\u00e9 t\u011blo a n\u011bkter\u00e9 cviky potr\u00e1p\u00ed sou\u010dasn\u011b t\u00e9m\u011b\u0159 v\u0161echny svaly va\u0161eho t\u011bla najednou. V \u010dl\u00e1nku jste se sezn\u00e1mili s 8 velmi \u00fa\u010dinn\u00fdmi <strong>cviky, d\u00edky kter\u00fdm zapracujete na kulat\u00e9m pozad\u00ed a pevn\u00fdch noh\u00e1ch.<\/strong> Z\u00e1rove\u0148 p\u0159i nich sp\u00e1l\u00edte velk\u00e9 mno\u017estv\u00ed kalori\u00ed a budete zlep\u0161ovat kondici a mobilitu.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zn\u00e1te v\u0161echny tyto cviky? Pl\u00e1nujete tr\u00e9nink vyzkou\u0161et? Pod\u011blte se s n\u00e1mi v koment\u00e1\u0159\u00edch o va\u0161e zku\u0161enosti, a pokud se v\u00e1m \u010dl\u00e1nek l\u00edb\u00ed, m\u016f\u017eete jej sd\u00edlet se sv\u00fdmi zn\u00e1m\u00fdmi, aby se i oni dozv\u011bd\u011bli o benefitech cvi\u010den\u00ed s kettlebellem.&nbsp;<\/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\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>V\u00edte, jak cvi\u010dit s kettlebellem pro kulat\u00fd zadek a pevn\u00e9 nohy? V \u010dl\u00e1nku v\u00e1m p\u0159edstav\u00edme v\u00fdhody cvi\u010den\u00ed s kettlebellem a n\u011bkolik vysoce \u00fa\u010dinn\u00fdch cvik\u016f na doln\u00ed \u010d\u00e1st t\u011bla.<\/p>\n","protected":false},"author":129,"featured_media":240696,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6453,6417,6429,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-240679","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviceni","9":"tag-cviky-na-nohy-cs","10":"tag-cviky-na-zadek","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>8 nejlep\u0161\u00edch cvik\u016f s kettlebellem na zadek a nohy - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"V\u00edte, jak na cvi\u010den\u00ed s kettlebellem? 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