{"id":260542,"date":"2021-05-31T08:36:46","date_gmt":"2021-05-31T06:36:46","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=260542"},"modified":"2021-05-31T08:46:32","modified_gmt":"2021-05-31T06:46:32","slug":"jak-cvicit-se-zavesnym-posilovacim-systemem-seznamte-se-s-ucinnymi-cviky-na-cele-telo","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-cvicit-se-zavesnym-posilovacim-systemem-seznamte-se-s-ucinnymi-cviky-na-cele-telo\/","title":{"rendered":"Jak cvi\u010dit se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9mem? Seznamte se s \u00fa\u010dinn\u00fdmi cviky na cel\u00e9 t\u011blo"},"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\/jak-cvicit-se-zavesnym-posilovacim-systemem-seznamte-se-s-ucinnymi-cviky-na-cele-telo\/#Jak_funguje_zavesny_posilovaci_system\" title=\"Jak funguje z\u00e1v\u011bsn\u00fd posilovac\u00ed syst\u00e9m?\">Jak funguje z\u00e1v\u011bsn\u00fd posilovac\u00ed syst\u00e9m?<\/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\/jak-cvicit-se-zavesnym-posilovacim-systemem-seznamte-se-s-ucinnymi-cviky-na-cele-telo\/#Proc_cvicit_se_zavesnym_posilovacim_systemem_jako_je_napriklad_TRX_Poznejte_8_nejvetsich_vyhod\" title=\"Pro\u010d cvi\u010dit se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9mem, jako je nap\u0159\u00edklad TRX? Poznejte 8 nejv\u011bt\u0161\u00edch v\u00fdhod\">Pro\u010d cvi\u010dit se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9mem, jako je nap\u0159\u00edklad TRX? Poznejte 8 nejv\u011bt\u0161\u00edch v\u00fdhod<\/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\/jak-cvicit-se-zavesnym-posilovacim-systemem-seznamte-se-s-ucinnymi-cviky-na-cele-telo\/#Jak_na_trenink_s_posilovacim_systemem\" title=\"Jak na tr\u00e9nink s posilovac\u00edm syst\u00e9mem?\">Jak na tr\u00e9nink s posilovac\u00edm syst\u00e9mem?<\/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\/jak-cvicit-se-zavesnym-posilovacim-systemem-seznamte-se-s-ucinnymi-cviky-na-cele-telo\/#Poznejte_10_ucinnych_cviku_s_posilovacim_systemem\" title=\"Poznejte 10 \u00fa\u010dinn\u00fdch cvik\u016f s posilovac\u00edm syst\u00e9mem\">Poznejte 10 \u00fa\u010dinn\u00fdch cvik\u016f s posilovac\u00edm syst\u00e9mem<\/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\/jak-cvicit-se-zavesnym-posilovacim-systemem-seznamte-se-s-ucinnymi-cviky-na-cele-telo\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Cvi\u010den\u00ed se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9mem m\u016f\u017eete zn\u00e1t taky jako obl\u00edben\u00e9 TRX lekce. <\/strong>Za vyn\u00e1lezem t\u00e9to cvi\u010debn\u00ed pom\u016fcky stoj\u00ed b\u00fdval\u00fd \u010dlen speci\u00e1ln\u00edch n\u00e1mo\u0159n\u00edch sil Spojen\u00fdch st\u00e1t\u016f americk\u00fdch Randy Hetrick. Jednoho dne jej prost\u011b napadlo, \u017ee ud\u011bl\u00e1 na jiu-jitsu p\u00e1sku uzel, ten hod\u00ed p\u0159es dve\u0159e, zav\u0159e je a vyzkou\u0161\u00ed, zda mu p\u0159itahov\u00e1n\u00ed k p\u00e1sku pom\u016f\u017ee vytvo\u0159it podobn\u00fd pohyb jako \u0161plh\u00e1n\u00ed na \u017eeb\u0159\u00edk. <strong>V podstat\u011b p\u0159i\u0161el na to, jak vyu\u017e\u00edt gravitaci a vlastn\u00ed t\u011blesnou hmotnost jako fitness pom\u016fcku. <\/strong>Na konci 90. let minul\u00e9ho stolet\u00ed byl jeho z\u00e1v\u011bsn\u00fd syst\u00e9m popul\u00e1rn\u00ed hlavn\u011b mezi voj\u00e1ky, pro kter\u00e9 p\u0159edstavoval jednoduchou mo\u017enost, jak si efektivn\u011b zacvi\u010dit t\u00e9m\u011b\u0159 kdekoliv. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u016fvodn\u00ed design m\u011bl tvar obr\u00e1cen\u00e9ho Y bez mo\u017enosti nastaven\u00ed d\u00e9lky popruh\u016f, jak to zn\u00e1me dnes. Od t\u00e9 doby do\u0161lo k obrovsk\u00e9mu posunu ve vzhledu a vlastnostech z\u00e1v\u011bsn\u00e9ho posilovac\u00edho syst\u00e9mu. <strong>Tr\u00e9nink s TRX za\u010dal b\u00fdt postupn\u011b popul\u00e1rn\u00ed mezi ve\u0159ejnost\u00ed a nov\u00fd fitness trend byl na sv\u011bt\u011b. <\/strong>Z USA se tato efektivn\u00ed fitness pom\u016fcka dostala do cel\u00e9ho sv\u011bta a v dne\u0161n\u00ed dob\u011b alespo\u0148 jeden kus TRX najdete t\u00e9m\u011b\u0159 v ka\u017ed\u00e9 posilovn\u011b.Mo\u017en\u00e1 jste u\u017e sami po popruz\u00edch vis\u00edc\u00edch na hrazd\u011b n\u011bkdy pokukovali, ale nev\u011bd\u011bli jste, jak s nimi spr\u00e1vn\u011b cvi\u010dit. <strong>V dne\u0161n\u00edm \u010dl\u00e1nku si v\u0161e vysv\u011btl\u00edme, pop\u00ed\u0161eme v\u00fdhody a p\u0159edstav\u00edme efektivn\u00ed cviky s posilovac\u00edm syst\u00e9mem.<\/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\/05\/\u0424\u043e\u0442\u043e-8-1-1124x749.jpg\" alt=\"TRX je efektivn\u00ed fitness pom\u016fcka\" class=\"wp-image-260562\" width=\"843\" height=\"562\" title=\"Z\u00e1v\u011bsn\u00fd posilovac\u00ed syst\u00e9m je efektivn\u00ed fitness pom\u016fcka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-8-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-8-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-8-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-8-1-2048x1365.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=\"Jak_funguje_zavesny_posilovaci_system\"><\/span>Jak funguje z\u00e1v\u011bsn\u00fd posilovac\u00ed syst\u00e9m?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u00e9nink s TRX funguje tak, \u017ee vystavuje va\u0161e t\u011blo nestabilit\u011b. Tu pak mus\u00edte vyrovn\u00e1vat a automaticky tak zapojujete st\u0159ed t\u011bla p\u0159i prov\u00e1d\u011bn\u00ed ka\u017ed\u00e9ho cviku. <strong>D\u00edky tomu pracujete na pevn\u00e9m i siln\u00e9m t\u011ble a z\u00e1rove\u0148 zlep\u0161ujete svou schopnost udr\u017eet rovnov\u00e1hu.<\/strong> Kdy\u017e se rukama nebo nohama zav\u011bs\u00edte do popruh\u016f, t\u011blesn\u00e1 hmotnost se st\u00e1v\u00e1 va\u0161\u00ed z\u00e1t\u011b\u017e\u00ed a gravitace odporem. Obt\u00ed\u017enost snadno ovlivn\u00edte tak, \u017ee uprav\u00edte d\u00e9lku popruh\u016f nebo zm\u011bn\u00edte sklon t\u011bla. <strong>S pomoc\u00ed TRX si m\u016f\u017eete zacvi\u010dit skoro jako p\u0159i b\u011b\u017en\u00e9m tr\u00e9ninku ve fitku. <\/strong>Efektivn\u011b odcvi\u010d\u00edte tahov\u00e9, ale i tlakov\u00e9 a rota\u010dn\u00ed cviky, stejn\u011b jako d\u0159epy nebo v\u00fdpady. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tr\u00e9ninky s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/zavesny-posilovaci-system-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00edm syst\u00e9mem<\/a> jsou obl\u00edben\u00e9 na skupinov\u00fdch lekc\u00edch a v posledn\u00ed dob\u011b s nimi cvi\u010d\u00ed \u010d\u00edm d\u00e1l v\u00edce lid\u00ed tak\u00e9 v posilovn\u011b nebo na workoutov\u00e9m h\u0159i\u0161ti. <strong>Jedn\u00e1 se toti\u017e o velmi skladnou a p\u0159enosnou pom\u016fcku, kterou jednodu\u0161e uchyt\u00edte za <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/multifunkcni-zavesna-hrazda-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>hrazdu<\/strong><\/a><strong>, v\u011btev stromu nebo p\u0159ipnete na <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/zaves-na-popruhy-x-mount-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>z\u00e1v\u011bs<\/strong><\/a><strong> a m\u016f\u017eete za\u010d\u00edt cvi\u010dit.&nbsp;<\/strong><\/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=\"36358,47623,73135,80965,86038\" ><\/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=\"Proc_cvicit_se_zavesnym_posilovacim_systemem_jako_je_napriklad_TRX_Poznejte_8_nejvetsich_vyhod\"><\/span>Pro\u010d cvi\u010dit se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9mem, jako je nap\u0159\u00edklad TRX? Poznejte 8 nejv\u011bt\u0161\u00edch v\u00fdhod<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S posilovac\u00edm syst\u00e9mem si m\u016f\u017eete kvalitn\u011b zacvi\u010dit t\u00e9m\u011b\u0159 kdekoliv. Je lehk\u00fd, p\u0159enosn\u00fd a snadno nastaviteln\u00fd. Jak\u00e9 m\u00e1 dal\u0161\u00ed benefity a pro\u010d jej za\u0159adit do tr\u00e9ninku?<\/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\">1. Komplexn\u011b posilujete cel\u00e9 t\u011blo<\/h3>\n\n\n\n<p>I kdy\u017e z\u00e1v\u011bsn\u00fd syst\u00e9m p\u0159\u00edmo vyb\u00edz\u00ed k intenzivn\u00edmu tr\u00e9ninku b\u0159icha, nen\u00ed to jedin\u00e1 t\u011blesn\u00e1 partie, kterou s n\u00edm procvi\u010d\u00edte. <strong>TRX je zkratka pro Total Body Resistance Exercise, co\u017e je v p\u0159ekladu odporov\u00fd neboli silov\u00fd tr\u00e9nink cel\u00e9ho t\u011bla<\/strong>. Krom\u011b spousty variant planku m\u016f\u017eete rovn\u011b\u017e odcvi\u010dit celou \u0159adu cvik\u016f na b\u0159icho, ruce, z\u00e1da, zadek a nohy. V\u011bt\u0161ina z nich je komplexn\u00edch, to znamen\u00e1, \u017ee p\u0159i nich procvi\u010d\u00edte v\u00edce t\u011blesn\u00fdch parti\u00ed najednou. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cvi\u010den\u00edm se z\u00e1v\u011bsn\u00fdm syst\u00e9mem nav\u00edc <strong>budujete funk\u010dn\u00ed s\u00edlu.<\/strong> Ta se nem\u011b\u0159\u00ed obvodem biceps\u016f, ale schopnost\u00ed efektivn\u011b zvl\u00e1dat b\u011b\u017en\u00e9 \u00fakony a pohyby, jako je t\u0159eba p\u0159en\u00e1\u0161en\u00ed t\u011b\u017ek\u00e9ho n\u00e1kupu nebo st\u011bhov\u00e1n\u00ed n\u00e1bytku.&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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TZP03096-749x1124.jpg\" alt=\"Jak funguje TRX?\" class=\"wp-image-260576\" title=\"Jak funguje z\u00e1v\u011bsn\u00fd posilovac\u00ed syst\u00e9m?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/TZP03096-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/TZP03096-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/TZP03096-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/TZP03096-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/TZP03096-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/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\">2. Zpevn\u00edte st\u0159ed t\u011bla neboli core<\/h3>\n\n\n\n<p>T\u00e9m\u011b\u0159 u ka\u017ed\u00e9ho cviku s posilovac\u00edm syst\u00e9mem zapoj\u00edte core neboli hlubok\u00fd stabiliza\u010dn\u00ed syst\u00e9m p\u00e1te\u0159e. Je to d\u00e1no t\u00edm, \u017ee tyto cviky vy\u017eaduj\u00ed v\u011bt\u0161\u00ed d\u016fraz na stabilitu t\u011bla a koordinaci. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Core propojuje horn\u00ed a doln\u00ed polovinu t\u011bla a p\u0159i spr\u00e1vn\u00e9m zapojen\u00ed udr\u017euje stabilitu p\u00e1te\u0159e a p\u00e1nve. T\u00edm chr\u00e1n\u00ed pohybov\u00fd syst\u00e9m p\u0159ed zran\u011bn\u00edm. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Siln\u00fd core zlep\u0161\u00ed flexibilitu, stabilitu, koordinaci a dr\u017een\u00ed t\u011bla b\u011bhem ka\u017edodenn\u00edch \u010dinnost\u00ed. A\u0165 u\u017e zved\u00e1te t\u011b\u017ekou \u010dinku, nebo d\u011bl\u00e1te \u00faklid dom\u00e1cnosti, je va\u0161\u00ed spolehlivou oporou.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u011b\u017eci jist\u011b ocen\u00ed i to, \u017ee siln\u00fd core jim nav\u00edc m\u016f\u017ee pomoci zrychlit a zlep\u0161it techniku b\u011bhu d\u00edky efektivn\u011bj\u0161\u00edmu p\u0159en\u00e1\u0161en\u00ed s\u00edly na doln\u00ed kon\u010detiny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Siln\u00fd st\u0159ed t\u011bla tak\u00e9 chr\u00e1n\u00ed z\u00e1da<\/strong> p\u0159ed zran\u011bn\u00edm nebo bolest\u00ed zp\u016fsoben\u00e9 \u0161patn\u00fdm dr\u017een\u00edm t\u011bla. Pro pevn\u00e9, vypracovan\u00e9 b\u0159icho nemus\u00edte po\u0159\u00e1d dokola d\u011blat jen sklapova\u010dky, m\u00edsto toho vyzkou\u0161ejte rad\u011bji funk\u010dn\u00ed tr\u00e9nink s TRX.<span style=\"color:#ff6600\" class=\"tadv-color\"> [3\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud m\u00e1te chu\u0165 zacvi\u010dit si rychl\u00fd tr\u00e9nink zam\u011b\u0159en\u00fd na b\u0159i\u0161n\u00ed svaly, vyzkou\u0161ejte t\u0159eba ten v na\u0161em \u010dl\u00e1nku<a href=\"https:\/\/gymbeam.cz\/blog\/domaci-6minutovy-trenink-s-ucinnymi-cviky-na-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> Dom\u00e1c\u00ed 6minutov\u00fd tr\u00e9nink s \u00fa\u010dinn\u00fdmi cviky na b\u0159icho.<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Budujete svalovou hmotu a zm\u00edr\u0148ujete svalov\u00e9 dysbalance<\/h3>\n\n\n\n<p>Pokud jste s TRX zat\u00edm necvi\u010dili, mo\u017en\u00e1 si mysl\u00edte, \u017ee je to nen\u00e1ro\u010dn\u00e1 aktivita charakteru kardia, po kter\u00e9 svaly ur\u010dit\u011b nerostou. Opak je ale pravdou, a\u017e vyzkou\u0161\u00edte p\u00e1r cvik\u016f nebo intenzivn\u00ed tr\u00e9nink se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9mem, va\u0161e unaven\u00e9 a bolav\u00e9 svaly budou d\u016fkazem samy o sob\u011b.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kdy\u017e v\u011bdci porovn\u00e1vali vliv tr\u00e9ninku se z\u00e1v\u011bsn\u00fdm syst\u00e9mem v porovn\u00e1n\u00ed s klasick\u00fdm silov\u00fdm cvi\u010den\u00edm ve fitku, zjistili, \u017ee efekt obou p\u0159\u00edstup\u016f je podobn\u00fd.<\/strong> To znamen\u00e1, \u017ee posilov\u00e1n\u00ed jen s vyu\u017eit\u00edm vlastn\u00ed v\u00e1hy s pomoc\u00ed posilovac\u00edho syst\u00e9mu v\u00e1m rovn\u011b\u017e m\u016f\u017ee pomoci s r\u016fstem svalov\u00e9 hmoty. Tak\u00e9 se p\u0159i\u0161lo na to, \u017ee <strong>organismus reaguje na tento typ cvi\u010den\u00ed, <\/strong>stejn\u011b jako u tradi\u010dn\u00edho tr\u00e9ninku s t\u011b\u017ek\u00fdmi v\u00e1hami,<strong> zv\u00fd\u0161enou produkc\u00ed r\u016fstov\u00e9ho hormonu,<\/strong> kter\u00fd pat\u0159\u00ed mezi anabolick\u00e9 hormony podporuj\u00edc\u00ed r\u016fst a ochranu svalov\u00e9 hmoty. <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Podle n\u011bkter\u00fdch studi\u00ed m\u016f\u017eete pomoc\u00ed tr\u00e9ninku s TRX tak\u00e9 zm\u00edrnit svalov\u00e9 dysbalance. <\/strong>Je to d\u00e1no nejsp\u00ed\u0161 t\u00edm, \u017ee cvi\u010den\u00ed na z\u00e1v\u011bsn\u00e9m syst\u00e9mu vy\u017eaduje spr\u00e1vnou techniku a rovnom\u011brn\u00e9 zapojen\u00ed svalov\u00fdch skupin. N\u011bkte\u0159\u00ed sportovci, jako jsou t\u0159eba plavci, mohou tr\u00e9nink s TRX tak\u00e9 vyu\u017e\u00edt jako efektivn\u00ed prevenci bolesti ramen, kter\u00e9 p\u0159i plav\u00e1n\u00ed velmi zat\u011b\u017euj\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[8\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jak efektivn\u011b nabrat svalovou hmotu, v\u0161e podstatn\u00e9 se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co j\u00edst a jak cvi\u010dit, abych kone\u010dn\u011b nabral svaly?<\/strong><\/a><\/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\/05\/DSC09750-1124x750.jpg\" alt=\"Cvi\u010den\u00ed s TRX pom\u00e1h\u00e1 hubnut\u00ed\" class=\"wp-image-260642\" width=\"843\" height=\"563\" title=\"Cvi\u010den\u00ed se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9mem pom\u00e1h\u00e1 hubnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC09750-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC09750-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC09750-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC09750-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Spalujete kalorie, a m\u016f\u017eete tak rychleji hubnout&nbsp;<\/h3>\n\n\n\n<p>Chcete zhubnout n\u011bjak\u00e9 to kilo, pravideln\u011b b\u011bh\u00e1te a cht\u011bli byste b\u011bh st\u0159\u00eddat i s n\u011bjak\u00fdm cvi\u010den\u00edm na zpevn\u011bn\u00ed t\u011bla, ale posilov\u00e1n\u00ed s \u010dinkami v\u00e1s prost\u011b nebav\u00ed? Vyzkou\u0161ejte \u00fa\u010dinn\u00fd tr\u00e9nink se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9mem. Procvi\u010d\u00edte s n\u00edm komplet cel\u00e9 t\u011blo, po\u0159\u00e1dn\u011b se zapot\u00edte a z\u00e1rove\u0148 podpo\u0159\u00edte hubnut\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za hodinu tr\u00e9ninku pr\u016fm\u011brn\u00e1 60kg \u017eena sp\u00e1l\u00ed asi 365 kalori\u00ed a 80kg mu\u017e 487 kalori\u00ed<\/strong>. To m\u016f\u017ee v\u00fdrazn\u011b p\u0159isp\u011bt k dosa\u017een\u00ed kalorick\u00e9ho deficitu, kter\u00fd je pro hubnut\u00ed z\u00e1sadn\u00ed. V\u017edy ale z\u00e1le\u017e\u00ed na tom, jakou intenzitu tr\u00e9ninku zvol\u00edte, a kter\u00e9 cviky za\u0159ad\u00edte. <strong>Cvi\u010den\u00ed s TRX se taky skv\u011ble hod\u00ed na kr\u00e1tk\u00e9 intervalov\u00e9 <\/strong><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>tr\u00e9ninky typu HIIT<\/strong>,<\/a> kter\u00e9 zvl\u00e1dnete za m\u00e9n\u011b ne\u017e 30 minut. Budete cvi\u010dit ve vy\u0161\u0161\u00ed intenzit\u011b, a d\u00edky tomu sp\u00e1l\u00edte hodn\u011b energie za kr\u00e1tk\u00fd \u010das. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee se o hubnut\u00ed, kalorick\u00e9m deficitu a dal\u0161\u00edch d\u016fle\u017eit\u00fdch pravidel hubnut\u00ed chcete dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jednoduche-zaklady-hubnuti-budete-prekvapeni-co-je-opravdu-dulezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jednoduch\u00e9 z\u00e1klady hubnut\u00ed: Budete p\u0159ekvapeni, co je 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<h3 class=\"wp-block-heading\">5. Sami si zvol\u00edte obt\u00ed\u017enost jednotliv\u00fdch cvik\u016f<\/h3>\n\n\n\n<p>Mo\u017en\u00e1 jste p\u0159esv\u011bd\u010den\u00ed, \u017ee TRX pat\u0159\u00ed jen do rukou pokro\u010dil\u00fdch nebo profi sportovc\u016f. Nen\u00ed to \u00fapln\u011b tak, proto\u017ee <strong>se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9mem si m\u016f\u017ee zacvi\u010dit i \u00fapln\u00fd za\u010d\u00e1te\u010dn\u00edk<\/strong>, a to nejl\u00e9pe pod dohledem tren\u00e9ra. <\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-899x1124.jpeg\" alt=\"V\u00fdhody cvi\u010den\u00ed se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9mem \" class=\"wp-image-260656\" title=\"V\u00fdhody cvi\u010den\u00ed se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9mem \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-899x1124.jpeg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-320x400.jpeg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-1229x1536.jpeg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-1638x2048.jpeg 1638w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-scaled.jpeg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Obt\u00ed\u017enost se d\u00e1 jednodu\u0161e zvy\u0161ovat \u010di sni\u017eovat \u00fapravou d\u00e9lky popruh\u016f a zm\u011bnou sklonu va\u0161eho t\u011bla. Nap\u0159\u00edklad p\u0159itahov\u00e1n\u00ed ve stoje si m\u016f\u017eete usnadnit tak, \u017ee se posunete o p\u00e1r krok\u016f dozadu. Naopak \u010d\u00edm budete hloub\u011bji, t\u00edm bude cvik n\u00e1ro\u010dn\u011bj\u0161\u00ed. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak\u00e9 zm\u011bnou pozice dr\u017eadel pomoc\u00ed kovov\u00fdch spon si m\u016f\u017eete regulovat obt\u00ed\u017enost proveden\u00ed pohybu.<strong> Jedn\u00e1 se tak o univerz\u00e1ln\u00ed pom\u016fcku pou\u017eitelnou pro cel\u00e9 spektrum cvi\u010denc\u016f, v\u010detn\u011b vy\u0161\u0161\u00edch v\u011bkov\u00fdch kategori\u00ed a za\u010d\u00e1te\u010dn\u00edk\u016f.<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\"> [11]<\/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\">6. Zjednodu\u0161\u00edte si proveden\u00ed n\u011bkter\u00fdch cvik\u016f<\/h3>\n\n\n\n<p>Um\u00edte t\u0159eba d\u0159ep na jedn\u00e9 noze v pln\u00e9m rozsahu pohybu a bez dr\u017een\u00ed? Ovl\u00e1dnout tento cvik nen\u00ed nic snadn\u00e9ho. Vy\u017eaduje to toti\u017e siln\u00e9 nohy, skv\u011blou mobilitu v kloubech a stabilitu. <strong>A pr\u00e1v\u011b s tou v\u00e1m dr\u017een\u00ed popruh\u016f TRX pom\u016f\u017ee. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00edky tomu nebudete tolik p\u0159epad\u00e1vat dop\u0159edu ani dozadu a d\u0159ep si tak zjednodu\u0161\u00edte. Z\u00e1rove\u0148 budete posilovat svaly, kter\u00e9 p\u0159i d\u0159epu na jedn\u00e9 noze zapojujete, a p\u0159i pravideln\u00e9m tr\u00e9ninku jej \u010dasem zvl\u00e1dnete bez TRX. <\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Cvi\u010d\u00edte kdekoliv<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Nest\u00edh\u00e1te tr\u00e9nink ve fitku? Uchy\u0165te TRX za dve\u0159e a rychl\u00fd dom\u00e1c\u00ed tr\u00e9nink m\u016f\u017ee za\u010d\u00edt.&nbsp;<\/li><li>Chcete si po\u0159\u00e1dn\u011b zacvi\u010dit a m\u00e1te chu\u0165 na tr\u00e9nink pod \u0161ir\u00fdm nebem? Pak sta\u010d\u00ed vz\u00edt z\u00e1v\u011bsn\u00fd posilovac\u00ed syst\u00e9m ven, naj\u00edt pevnou v\u011btev nebo hrazdu, za kterou jej uchyt\u00edte, a m\u016f\u017eete cvi\u010dit na \u010derstv\u00e9m vzduchu.&nbsp;<\/li><li>Chcete z\u016fstat aktivn\u00ed i na dovolen\u00e9? P\u0159ibalte si TRXka do kufru a pak u\u017e jen sta\u010d\u00ed naj\u00edt vhodn\u00e9 m\u00edsto ke cvi\u010den\u00ed a odstartovat rychl\u00fd HIIT nebo kruhov\u00fd tr\u00e9nink.&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Z\u00e1v\u011bsn\u00fd posilovac\u00ed syst\u00e9m je skladn\u00e1 cvi\u010debn\u00ed pom\u016fcka, se kterou zvl\u00e1dnete kvalitn\u00ed tr\u00e9nink t\u00e9m\u011b\u0159 kdekoliv.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/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\">8. Rozbijete tr\u00e9ninkov\u00fd stereotyp<\/h3>\n\n\n\n<p>U\u017e v\u00e1s nebav\u00ed zved\u00e1n\u00ed \u010dinek, klasick\u00fd tr\u00e9nink v posilovn\u011b nebo cvi\u010den\u00ed s vlastn\u00ed vahou? <strong>Z\u00e1v\u011bsn\u00fd posilovac\u00ed syst\u00e9m pro v\u00e1s tak m\u016f\u017ee znamenat p\u0159\u00edjemnou zm\u011bnu, \u010derstv\u00fd impuls, motivaci a hlavn\u011b nov\u00fd rozm\u011br tr\u00e9ninku.<\/strong> M\u016f\u017eete si s n\u00edm zacvi\u010dit v r\u00e1mci kruhov\u00e9ho tr\u00e9ninku, intenzivn\u00edho HIIT nebo \u010dist\u011b silov\u00e9ho tr\u00e9ninku. Kdy\u017e TRX zkombinujete s dal\u0161\u00edmi pom\u016fckami, jako je t\u0159eba <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\">kettlebell<\/a>, <a href=\"https:\/\/gymbeam.cz\/svihadlo-metal-jumping-rope-silver-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo<\/a>, <a href=\"https:\/\/gymbeam.cz\/posilovaci-kolecko-double-ab-wheel-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed kole\u010dko<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">plyometrick\u00e1 bedna<\/a>, z\u00edsk\u00e1te je\u0161t\u011b rozmanit\u011bj\u0161\u00ed kruhov\u00fd tr\u00e9nink.&nbsp;&nbsp;&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\/05\/\u0424\u043e\u0442\u043e-9-1-1124x749.jpg\" alt=\"Jak za\u0159adit cviky se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9mem do tr\u00e9ninku?\" class=\"wp-image-260676\" width=\"843\" height=\"562\" title=\"Jak za\u0159adit cviky se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9mem do tr\u00e9ninku?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-9-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-9-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-9-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-9-1-2048x1365.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=\"Jak_na_trenink_s_posilovacim_systemem\"><\/span>Jak na tr\u00e9nink s posilovac\u00edm syst\u00e9mem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je\u0161t\u011b p\u0159ed t\u00edm, ne\u017e se pust\u00edte do tr\u00e9ninku s posilovac\u00edm syst\u00e9mem, lehce se zah\u0159ejte a rozh\u00fdbejte cel\u00e9 t\u011blo. <strong>Tato \u010d\u00e1st je d\u016fle\u017eit\u00e1 tak\u00e9 pro hlavu, kterou je t\u0159eba z pracovn\u00edho m\u00f3du p\u0159epnout na ten tr\u00e9ninkov\u00fd. <\/strong>P\u0159em\u00fd\u0161let nad t\u00edm, co jste v pr\u00e1ci nestihli nebo co v\u00e1s je\u0161t\u011b \u010dek\u00e1 doma, nen\u00ed v tuto chv\u00edli na m\u00edst\u011b. <strong>Jste tady, abyste se odreagovali a ud\u011blali n\u011bco pro sv\u00e9 zdrav\u00ed i p\u011bknou postavu.<\/strong> A\u0165 u\u017e se chyst\u00e1te na HIIT, silov\u00fd tr\u00e9nink nebo intenzivn\u00ed kardio, zkuste se v\u011bnovat v\u0161em t\u011bmto \u010d\u00e1stem.<\/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>&nbsp; Zah\u0159ejte se<\/h3>\n\n\n\n<p><strong>Zah\u0159\u00e1t\u00ed slou\u017e\u00ed k tomu, abyste p\u0159ipravili svaly, srdce a pl\u00edce na nadch\u00e1zej\u00edc\u00ed z\u00e1t\u011b\u017e. <\/strong>Rozcvi\u010dka m\u016f\u017ee m\u00edt mnoho podob. Skv\u011ble poslou\u017e\u00ed rychl\u00e1 ch\u016fze cestou do fitka, b\u011bh na m\u00edst\u011b nebo na p\u00e1se, n\u011bkolik angli\u010d\u00e1k\u016f \u010di sk\u00e1k\u00e1n\u00ed p\u0159es<a href=\"https:\/\/gymbeam.cz\/svihadlo-crossfit-red-gymbeam-1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> \u0161vihadlo<\/a>. Sta\u010d\u00ed, kdy\u017e tuto aktivitu budete d\u011blat 5\u201310 minut. M\u011bli byste se lehce zad\u00fdchat. Nechcete ze sebe hned v prvn\u00ed f\u00e1zi tr\u00e9ninku vydat maximum.&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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-899x1124.jpg\" alt=\"Jak na tr\u00e9nink se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9mem\" class=\"wp-image-260690\" title=\"Jak na tr\u00e9nink se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9mem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-1639x2048.jpg 1639w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-scaled.jpg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/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.<\/strong>&nbsp; V\u011bnujte se dynamick\u00e9mu stre\u010dinku<\/h3>\n\n\n\n<p>Na zah\u0159\u00e1t\u00ed hned nava\u017ete dynamick\u00fdm stre\u010dinkem. Prokru\u017ete klouby od hlavy a\u017e k pat\u011b, klidn\u011b tak, jak jste se to u\u010dili v hodin\u00e1ch t\u011blesn\u00e9 v\u00fdchovy na z\u00e1kladn\u00ed \u0161kole. <strong>D\u00edky tomu zlep\u0161\u00edte rozsah pohybu v kloubech a sn\u00ed\u017e\u00edte riziko zran\u011bn\u00ed na tr\u00e9ninku<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se o t\u00e9matu rozcvi\u010den\u00ed a protahov\u00e1n\u00ed chcete dozv\u011bd\u011bt detailn\u011bj\u0161\u00ed informace, tak si ur\u010dit\u011b p\u0159e\u010dt\u011bte \u010dl\u00e1nek<a href=\"https:\/\/gymbeam.cz\/blog\/rozcvicka-strecink-zahrivani-a-ochlazovani-jsou-opravdu-dulezite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>Rozcvi\u010dka, stre\u010dink, zah\u0159\u00edv\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<h3 class=\"wp-block-heading\"><strong>3.<\/strong> P\u0159ejd\u011bte na hlavn\u00ed \u010d\u00e1st tr\u00e9ninku<\/h3>\n\n\n\n<p>Zkuste si u\u017e dop\u0159edu napl\u00e1novat, co v\u00e1s ten den \u010dek\u00e1 za tr\u00e9nink. Vyberte jednu, nebo v\u00edce t\u011blesn\u00fdch parti\u00ed, na kter\u00e9 se ten den zam\u011b\u0159\u00edte. Pot\u00e9 zvolte konkr\u00e9tn\u00ed cviky, po\u010det opakov\u00e1n\u00ed a s\u00e9ri\u00ed. Tak\u00e9 si m\u016f\u017eete napl\u00e1novat \u201ckruh\u00e1\u010d\u201d, HIIT tr\u00e9nink \u010di tabatu. Klidn\u011b si tr\u00e9nink napi\u0161te na pap\u00edr nebo do mobilu, kter\u00fd budete m\u00edt b\u011bhem cvi\u010den\u00ed po ruce. D\u00edky tomu nebudete zmate\u010dn\u011b chodit od jednoho cvi\u010debn\u00edho stroje k druh\u00e9mu a u\u0161et\u0159\u00edte \u010das. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>P\u0159i cvi\u010den\u00ed se soust\u0159e\u010fte na spr\u00e1vnou techniku a z\u00e1t\u011b\u017e zvy\u0161ujte postupn\u011b<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee cvi\u010d\u00edte doma, m\u016f\u017ee v\u00e1m k napl\u00e1nov\u00e1n\u00ed tr\u00e9ninku pomoci p\u0159e\u010dten\u00ed \u010dl\u00e1nku<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><\/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\">4. Hlavn\u011b po intenzivn\u011bj\u0161\u00edm cvi\u010den\u00ed p\u0159idejte cool down<\/h3>\n\n\n\n<p>Po hlavn\u00ed \u010d\u00e1sti m\u00e1te nejsp\u00ed\u0161 je\u0161t\u011b zv\u00fd\u0161en\u00fd srde\u010dn\u00ed tep, jste zad\u00fdchan\u00ed a va\u0161e svaly u\u017e nejsp\u00ed\u0161 volaj\u00ed po klidu. <strong>C\u00edlem cool down f\u00e1ze je dostat tep do b\u011b\u017en\u00fdch hodnot, celkov\u011b se zklidnit a uvolnit svaly, kter\u00e9 jsou je\u0161t\u011b v nap\u011bt\u00ed. <\/strong>Tato \u010d\u00e1st je obzvl\u00e1\u0161t\u011b d\u016fle\u017eit\u00e1, pokud m\u00e1te za sebou cvi\u010den\u00ed o vy\u0161\u0161\u00ed intenzit\u011b, jako je t\u0159eba crossfitov\u00e9 WOD, HIIT nebo t\u011b\u017ek\u00fd tr\u00e9nink nohou.&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\">5. Na z\u00e1v\u011br se lehce prot\u00e1hn\u011bte<\/h3>\n\n\n\n<p>I kdy\u017e u\u017e se t\u011b\u0161\u00edte na sprchu a potr\u00e9ninkov\u00e9 j\u00eddlo, v\u011bnujte je\u0161t\u011b p\u00e1r minut statick\u00e9mu stre\u010dinku. <strong>Pom\u016f\u017ee v\u00e1m zlep\u0161it flexibilitu a dr\u017een\u00ed t\u011bla.<\/strong> K podpo\u0159e regenerace m\u016f\u017eete, klidn\u011b pozd\u011bji po tr\u00e9ninku, p\u0159isp\u011bt tak\u00e9 pomoc\u00ed technik s vyu\u017eit\u00edm<a href=\"https:\/\/gymbeam.cz\/masazni-valce\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> mas\u00e1\u017en\u00edch v\u00e1lc\u016f<\/a> nebo<a href=\"https:\/\/gymbeam.cz\/masazni-pistole-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> mas\u00e1\u017en\u00ed pistole<\/a>. <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, \u010d\u00edm v\u0161\u00edm m\u016f\u017eete podpo\u0159it regeneraci sval\u016f, tak si p\u0159e\u010dt\u011bte \u010dl\u00e1nek<a href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>Jak podpo\u0159it regeneraci pomoc\u00ed mas\u00e1\u017en\u00ed pistole a dal\u0161\u00edch pom\u016fcek?<\/strong><\/a><strong> <\/strong>&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\/05\/iStock-1214454111-1124x749.jpg\" alt=\"Protahov\u00e1n\u00ed po cvi\u010den\u00ed\" class=\"wp-image-260705\" width=\"843\" height=\"562\" title=\"Protahov\u00e1n\u00ed po cvi\u010den\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1214454111-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1214454111-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1214454111.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=\"Poznejte_10_ucinnych_cviku_s_posilovacim_systemem\"><\/span>Poznejte 10 \u00fa\u010dinn\u00fdch cvik\u016f s posilovac\u00edm syst\u00e9mem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u010cekaj\u00ed v\u00e1s cviky na b\u0159icho, pa\u017ee a z\u00e1da, ale po\u0159\u00e1dn\u011b procvi\u010d\u00edte tak\u00e9 zadek a nohy.<\/strong> Tyto cviky m\u016f\u017eete za\u0159adit do tr\u00e9ninku cel\u00e9ho t\u011bla nebo si vybrat konkr\u00e9tn\u00ed cviky na partii, kterou budete tr\u00e9novat. Sestavte si z nich kruhov\u00fd tr\u00e9nink nebo intenzivn\u00ed HIIT. Sta\u010d\u00ed nastavit cvi\u010d\u00edc\u00ed a odpo\u010dinkov\u00fd interval. B\u011b\u017en\u011b se pou\u017e\u00edv\u00e1 nap\u0159\u00edklad interval 30 sekund cvi\u010den\u00ed a 30 sekund odpo\u010dinku. D\u00e1vejte pozor na spr\u00e1vnou techniku, ze za\u010d\u00e1tku rad\u011bji cvi\u010dte pomaleji a vyb\u00edrejte m\u00e9n\u011b n\u00e1ro\u010dnou variantu.<\/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>Na co d\u00e1vat pozor p\u0159i prov\u00e1d\u011bn\u00ed cvik\u016f s TRX?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Aktivujte st\u0159ed t\u011bla <\/strong>\u2013 pom\u016f\u017ee v\u00e1m to udr\u017eet stabilitu a spr\u00e1vnou techniku.<\/li><li><strong>Nezapome\u0148te pravideln\u011b d\u00fdchat.<\/strong><\/li><li><strong>P\u0159izp\u016fsobte si obt\u00ed\u017enost <\/strong>\u2013 u v\u011bt\u0161iny cvik\u016f si n\u00e1ro\u010dnost cviku sn\u00ed\u017e\u00edte, kdy\u017e se posunete o p\u00e1r krok\u016f vzad. Pro vy\u0161\u0161\u00ed obt\u00ed\u017enost ud\u011blejte p\u00e1r krok\u016f vp\u0159ed a cvi\u010dte v cel\u00e9m rozsahu pohybu.&nbsp;<\/li><\/ul>\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\">1. P\u0159\u00edtahy<\/h3>\n\n\n\n<p><strong>Prim\u00e1rn\u011b posilujete<\/strong>: z\u00e1da, prsn\u00ed svaly a pa\u017ee<\/p>\n\n\n\n<p><strong>Na co si d\u00e1t pozor? <\/strong>Celou dobu dr\u017ete rovn\u00e1 z\u00e1da. Ramena se sna\u017ete zafixovat ve spodn\u00ed pozici, nep\u0159itahujte je k u\u0161\u00edm. Pohyb lokt\u016f je pod\u00e9l t\u011bla.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Pritahy.gif\" alt=\"P\u0159\u00edtahy s TRX\" class=\"wp-image-260719\" title=\"P\u0159\u00edtahy se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9m\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. P\u0159\u00edtahy na ramena<\/h3>\n\n\n\n<p><strong>Prim\u00e1rn\u011b posilujete: <\/strong>ramena, z\u00e1da, prsn\u00ed svaly<\/p>\n\n\n\n<p><strong>Na co si d\u00e1t pozor?<\/strong> Celou dobu dr\u017ete rovn\u00e1 z\u00e1da. Ramena se sna\u017ete zafixovat ve spodn\u00ed pozici, nep\u0159itahujte je k u\u0161\u00edm.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Pritahy-na-ramena.gif\" alt=\"Jak cvi\u010dit p\u0159\u00edtahy na ramena s TRX?\" class=\"wp-image-260733\" title=\"Jak cvi\u010dit p\u0159\u00edtahy na ramena se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9m\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Kliky<\/h3>\n\n\n\n<p><strong>Prim\u00e1rn\u011b posilujete: <\/strong>pa\u017ee, prsn\u00ed svaly<\/p>\n\n\n\n<p><strong>Na co si d\u00e1t pozor? <\/strong>Celou dobu dr\u017ete rovn\u00e1 z\u00e1da. Ramena se sna\u017ete zafixovat ve spodn\u00ed pozici, nep\u0159itahujte je k u\u0161\u00edm.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Kliky.gif\" alt=\"Jak cvi\u010dit kliky s TRX?\" class=\"wp-image-260747\" title=\"Jak cvi\u010dit kliky se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9m\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. P\u0159\u00edtahy na biceps<\/h3>\n\n\n\n<p><strong>Prim\u00e1rn\u011b posilujete: <\/strong>pa\u017ee, prsn\u00ed svaly<\/p>\n\n\n\n<p><strong>Na co si d\u00e1t pozor? <\/strong>Ramena se sna\u017ete zafixovat ve spodn\u00ed pozici. Ruce p\u0159itahujte k u\u0161\u00edm a lokty dr\u017ete po celou dobu cviku ve stejn\u00e9 pozici.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Pritahy-na-biceps.gif\" alt=\"Jak cvi\u010dit p\u0159\u00edtahy na biceps s TRX?\" class=\"wp-image-260761\" title=\"Jak cvi\u010dit p\u0159\u00edtahy na biceps se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9m\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Plank a p\u0159\u00edtahy nohou<\/h3>\n\n\n\n<p><strong>Prim\u00e1rn\u011b posilujete: <\/strong>st\u0159ed t\u011bla, pa\u017ee<\/p>\n\n\n\n<p><strong>Na co si d\u00e1t pozor? <\/strong>Dr\u017ete rovn\u00e1 z\u00e1da, zejm\u00e9na se soust\u0159e\u010fte na bedern\u00ed oblast.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Plank-a-pritahy.gif\" alt=\"Jak cvi\u010dit plank s TRX?\" class=\"wp-image-260775\" title=\"Jak cvi\u010dit plank se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9m\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. St\u0159echa<\/h3>\n\n\n\n<p><strong>Prim\u00e1rn\u011b posilujete: <\/strong>st\u0159ed t\u011bla, pa\u017ee<\/p>\n\n\n\n<p><strong>Na co si d\u00e1t pozor? <\/strong>V doln\u00ed poloze se soust\u0159e\u010fte na rovn\u00e1 z\u00e1da, zejm\u00e9na v oblasti beder.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Plank-a-pritahy-2.gif\" alt=\"Jak cvi\u010dit st\u0159echu s TRX?\" class=\"wp-image-260789\" title=\"Jak cvi\u010dit st\u0159echu se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9m\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. V\u00fdpady vzad<strong><a href=\"https:\/\/youtu.be\/Fxv0DunZULQ?t=408\">&nbsp;<\/a><\/strong><\/h3>\n\n\n\n<p><strong>Prim\u00e1rn\u011b posilujete: <\/strong>p\u0159edn\u00ed strana stehen, zadn\u00ed strana stehen, svaly zadku<\/p>\n\n\n\n<p><strong>Na co si d\u00e1t pozor? <\/strong>V doln\u00ed poloze by se koleno m\u011blo lehce dotknout zem\u011b. Pro v\u011bt\u0161\u00ed komfort si dejte pod nohy cvi\u010debn\u00ed <a href=\"https:\/\/gymbeam.cz\/podlozka-na-cviceni-yoga-mat-black-gymbeam.html\">podlo\u017eku<\/a>. Nohy m\u016f\u017eete st\u0159\u00eddat, nebo nejprve odcvi\u010dit s\u00e9rii na jednu a pak na druhou nohu.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Vypady.gif\" alt=\"Jak cvi\u010dit v\u00fdpady s TRX?\" class=\"wp-image-260803\" title=\"Jak cvi\u010dit v\u00fdpady se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9m\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. V\u00fdpady s nohou v z\u00e1v\u011bsu<\/h3>\n\n\n\n<p><strong>Prim\u00e1rn\u011b posilujete: <\/strong>p\u0159edn\u00ed strana stehen, zadn\u00ed strana stehen, svaly zadku<\/p>\n\n\n\n<p><strong>Na co si d\u00e1t pozor? <\/strong>Tento cvik je n\u00e1ro\u010dn\u00fd na stabilitu, tak\u017ee jej prov\u00e1d\u011bjte pln\u011b soust\u0159ed\u011bn\u00ed a balanc se sna\u017ete vyrovn\u00e1vat rukama. Dejte pozor, aby osa kolene, kotn\u00edku a \u0161pi\u010dky pracuj\u00edc\u00ed nohy byla v jedn\u00e9 rovin\u011b. Nejprve odcvi\u010dte s\u00e9rii na jednu nohu a pak na druhou.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Vypady-2.gif\" alt=\"v\u00fdpady s TRX\" class=\"wp-image-260817\" title=\"v\u00fdpady se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9m\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. D\u0159epy na jedn\u00e9 noze<\/h3>\n\n\n\n<p><strong>Prim\u00e1rn\u011b posilujete: <\/strong>p\u0159edn\u00ed strana stehen, zadn\u00ed strana stehen, svaly zadku<\/p>\n\n\n\n<p><strong>Na co si d\u00e1t pozor? <\/strong>\u010c\u00edm hloub\u011bji se ve spodn\u00ed f\u00e1zi dostanete, t\u00edm bude d\u0159ep na jedn\u00e9 noze n\u00e1ro\u010dn\u011bj\u0161\u00ed. Dejte pozor, aby osa kolene, kotn\u00edku a \u0161pi\u010dky pracuj\u00edc\u00ed nohy byla v jedn\u00e9 rovin\u011b. Nohy m\u016f\u017eete st\u0159\u00eddat, nebo nejprve odcvi\u010d\u00edte s\u00e9rii na jednu nohu a pak na druhou.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-drepy-na-jednej-nohe.gif\" alt=\"Jak cvi\u010dit d\u0159epy na jedn\u00e9 noze s  TRX? \" class=\"wp-image-260831\" title=\"Jak cvi\u010dit d\u0159epy na jedn\u00e9 noze se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9m \"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. D\u0159epy s v\u00fdskokem<\/h3>\n\n\n\n<p><strong>Prim\u00e1rn\u011b posilujete: <\/strong>p\u0159edn\u00ed strana stehen, zadn\u00ed strana stehen, svaly zadku<\/p>\n\n\n\n<p><strong>Na co si d\u00e1t pozor? <\/strong>Po celou dobu cviku dr\u017ete rovn\u00e1 z\u00e1da. \u010c\u00edm hloub\u011bji se ve spodn\u00ed f\u00e1zi dostanete, t\u00edm bude d\u0159ep n\u00e1ro\u010dn\u011bj\u0161\u00ed.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-drepy-s-vyskokom.gif\" alt=\"Jak cvi\u010dit d\u0159epy s v\u00fdskokem s TRX?\" class=\"wp-image-260845\" title=\"Jak cvi\u010dit d\u0159epy s v\u00fdskokem se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9m\"\/><\/figure><\/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?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cvi\u010den\u00ed se syst\u00e9mem TRX m\u016f\u017ee do va\u0161eho tr\u00e9ninku p\u0159in\u00e9st zcela nov\u00fd impuls.<strong> Pom\u016f\u017ee v\u00e1m na cest\u011b za pevn\u00fdm a funk\u010dn\u00edm t\u011blem. Z\u00e1rove\u0148 zlep\u0161\u00edte tak\u00e9 svou stabilitu a koordinaci.<\/strong> Posilovac\u00ed syst\u00e9m si nav\u00edc m\u016f\u017eete zabalit s sebou na cesty nebo jej vyu\u017e\u00edt p\u0159i cvi\u010den\u00ed v parku \u010di na workoutov\u00e9m h\u0159i\u0161ti. D\u00edky tomu zvl\u00e1dnete kvalitn\u00ed tr\u00e9nink cel\u00e9ho t\u011bla t\u00e9m\u011b\u0159 kdykoliv a kdekoliv.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zn\u00e1te TRX a za\u0159azujete jej pravideln\u011b do sv\u00e9ho tr\u00e9ninku? Vyzkou\u0161ejte cviky, kter\u00e9 jsme si v \u010dl\u00e1nku popsali, a dejte n\u00e1m v koment\u00e1\u0159\u00edch v\u011bd\u011bt, jak se v\u00e1m l\u00edbily. A nezapome\u0148te \u010dl\u00e1nek sd\u00edlet se sv\u00fdmi p\u0159\u00e1teli, kte\u0159\u00ed jist\u011b ocen\u00ed inspiraci na kvalitn\u00ed tr\u00e9nink s posilovac\u00edm syst\u00e9mem.&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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>D\u00edky cvi\u010den\u00ed s posilovac\u00edm syst\u00e9mem m\u016f\u017eete pos\u00edlit st\u0159ed t\u011bla, budovat svalovou hmotu a \u00fa\u010dinn\u011b hubnout. Nau\u010d\u00edme v\u00e1s, jak na to. <\/p>\n","protected":false},"author":129,"featured_media":260544,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6453,6441,7101,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-260542","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-s-vlastni-vahou","10":"tag-pomucky-na-cviceni","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>Jak cvi\u010dit se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9mem? Seznamte se s \u00fa\u010dinn\u00fdmi cviky na cel\u00e9 t\u011blo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Z\u00e1v\u011bsn\u00fd posilovac\u00ed syst\u00e9m zn\u00e1m\u00fd pod zkratkou TRX v\u00e1m pom\u016f\u017ee pos\u00edlit b\u0159icho, zhubnout i budovat svaly. Seznamte se s jeho dal\u0161\u00edmi v\u00fdhodami a 10 \u00fa\u010dinn\u00fdmi cviky.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/jak-cvicit-se-zavesnym-posilovacim-systemem-seznamte-se-s-ucinnymi-cviky-na-cele-telo\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak cvi\u010dit se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9mem? 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