{"id":262133,"date":"2021-06-02T09:14:19","date_gmt":"2021-06-02T07:14:19","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=262133"},"modified":"2021-06-08T19:16:19","modified_gmt":"2021-06-08T17:16:19","slug":"jak-zacit-cvicit-na-workoutovem-hristi","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/","title":{"rendered":"Jak za\u010d\u00edt cvi\u010dit na workoutov\u00e9m h\u0159i\u0161ti?"},"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-zacit-cvicit-na-workoutovem-hristi\/#Jak_vypada_workoutove_hriste\" title=\"Jak vypad\u00e1 workoutov\u00e9 h\u0159i\u0161t\u011b?\">Jak vypad\u00e1 workoutov\u00e9 h\u0159i\u0161t\u011b?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/#7_vyhod_cviceni_na_workoutovem_hristi\" title=\"7 v\u00fdhod cvi\u010den\u00ed na workoutov\u00e9m h\u0159i\u0161ti\">7 v\u00fdhod cvi\u010den\u00ed na workoutov\u00e9m h\u0159i\u0161ti<\/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-zacit-cvicit-na-workoutovem-hristi\/#Z_jakych_casti_poskladat_trenink\" title=\"Z jak\u00fdch \u010d\u00e1st\u00ed poskl\u00e1dat tr\u00e9nink&nbsp;\">Z jak\u00fdch \u010d\u00e1st\u00ed poskl\u00e1dat tr\u00e9nink&nbsp;<\/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-zacit-cvicit-na-workoutovem-hristi\/#5_cviku_se_kterymi_posilite_na_workoutovem_hristi_cele_telo\" title=\"5 cvik\u016f, se kter\u00fdmi pos\u00edl\u00edte na workoutov\u00e9m h\u0159i\u0161ti cel\u00e9 t\u011blo\">5 cvik\u016f, se kter\u00fdmi pos\u00edl\u00edte na workoutov\u00e9m h\u0159i\u0161ti cel\u00e9 t\u011blo<\/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-zacit-cvicit-na-workoutovem-hristi\/#Jake_dalsi_cviky_muzete_delat_na_workoutovem_hristi\" title=\"Jak\u00e9 dal\u0161\u00ed cviky m\u016f\u017eete d\u011blat na workoutov\u00e9m h\u0159i\u0161ti?\">Jak\u00e9 dal\u0161\u00ed cviky m\u016f\u017eete d\u011blat na workoutov\u00e9m h\u0159i\u0161ti?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/#Jake_dalsi_pomucky_vyuzijete_na_workoutovem_hristi\" title=\"Jak\u00e9 dal\u0161\u00ed pom\u016fcky vyu\u017eijete na workoutov\u00e9m h\u0159i\u0161ti?\">Jak\u00e9 dal\u0161\u00ed pom\u016fcky vyu\u017eijete na workoutov\u00e9m h\u0159i\u0161ti?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/#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>Sna\u017e\u00edte se nabrat svalovou hmotu a m\u00e1te pocit, \u017ee zved\u00e1n\u00ed \u010dinek je jedinou cestou k vysn\u011bn\u00e9mu c\u00edli? P\u0159esv\u011bd\u010d\u00edme v\u00e1s o opaku. Skv\u011bl\u00fdch v\u00fdsledk\u016f m\u016f\u017eete dos\u00e1hnout i <strong>cvi\u010den\u00edm na workoutov\u00e9m h\u0159i\u0161ti.<\/strong> V dne\u0161n\u00edm \u010dl\u00e1nku v\u00e1s sezn\u00e1m\u00edme s jeho v\u00fdhodami, pop\u00ed\u0161eme si, z jak\u00fdch \u010d\u00e1st\u00ed by se m\u011bl tr\u00e9nink skl\u00e1dat, a tak\u00e9 v\u00e1m uk\u00e1\u017eeme efektivn\u00ed cviky, p\u0159i kter\u00fdch si zamak\u00e1<strong> cel\u00e9 t\u011blo.<\/strong> A pokud u\u017e m\u00e1te s t\u00edmto tr\u00e9ninkem zku\u0161enosti, jist\u011b v\u00e1s pot\u011b\u0161\u00ed i tipy, jak zv\u00fd\u0161it obt\u00ed\u017enost a posunout sv\u00e9 v\u00fdkony zase o stupe\u0148 d\u00e1l.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_vypada_workoutove_hriste\"><\/span>Jak vypad\u00e1 workoutov\u00e9 h\u0159i\u0161t\u011b?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e se \u0159ekne venkovn\u00ed h\u0159i\u0161t\u011b, v\u011bt\u0161ina z v\u00e1s si dost mo\u017en\u00e1 vybav\u00ed m\u00edsta pln\u00e1 d\u011bt\u00ed, klouza\u010dek a houpa\u010dek, kde ob\u010das stoj\u00ed i n\u011bjak\u00fd ten \u017eeb\u0159\u00edk na lezen\u00ed. Workoutov\u00e1 h\u0159i\u0161t\u011b v\u0161ak vypadaj\u00ed docela jinak. Zpravidla jsou <strong>pln\u00e1 bradel, hrazd, r\u016fzn\u00fdch \u017eeb\u0159\u00edk\u016f a dal\u0161\u00edch konstrukc\u00ed, <\/strong>na kter\u00fdch se d\u00e1 prov\u00e1d\u011bt nespo\u010det cvik\u016f. A pokud si p\u0159\u00edpadn\u011b pom\u016f\u017eete dal\u0161\u00edm fitness p\u0159\u00edslu\u0161enstv\u00edm, odcvi\u010d\u00edte na workoutov\u00e9m h\u0159i\u0161ti bez probl\u00e9mu plnohodnotn\u00fd silov\u00fd tr\u00e9nink cel\u00e9ho t\u011bla.&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\/06\/iStock-1295852637-1124x749.jpg\" alt=\"Workoutov\u00e9 h\u0159i\u0161t\u011b: bradla, hrazdy, \u017eeb\u0159\u00edky a dal\u0161\u00ed konstrukce \" class=\"wp-image-262134\" width=\"843\" height=\"562\" title=\"Workoutov\u00e9 h\u0159i\u0161t\u011b: bradla, hrazdy, \u017eeb\u0159\u00edky a dal\u0161\u00ed konstrukce \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1295852637-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1295852637-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1295852637-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1295852637-2048x1365.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=\"7_vyhod_cviceni_na_workoutovem_hristi\"><\/span>7 v\u00fdhod cvi\u010den\u00ed na workoutov\u00e9m h\u0159i\u0161ti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud jste je\u0161t\u011b tr\u00e9nink na workoutov\u00e9m h\u0159i\u0161ti nevyzkou\u0161eli, p\u0159edstav\u00edme v\u00e1m n\u011bkolik benefit\u016f<strong>, <\/strong>kter\u00e9 v\u00e1s t\u0159eba p\u0159esv\u011bd\u010d\u00ed, abyste mu dali \u0161anci.&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\">1. M\u016f\u017eete cvi\u010dit kdykoliv<\/h3>\n\n\n\n<p>Pracujete na sm\u011bny a otev\u00edrac\u00ed doba bl\u00edzk\u00fdch fitness center v\u00e1m nevyhovuje? Workoutov\u00e9 h\u0159i\u0161t\u011b se tak nab\u00edz\u00ed jako skv\u011bl\u00e1 alternativa. <strong>M\u016f\u017eete j\u00edt cvi\u010dit klidn\u011b brzy r\u00e1no p\u0159i sv\u00edt\u00e1n\u00ed nebo si zamakat v dob\u011b, kdy je ve va\u0161em fitku poledn\u00ed pauza.<\/strong> Je to jen na v\u00e1s. Na venkovn\u00edm h\u0159i\u0161ti se nav\u00edc nestane, \u017ee by v\u00e1s n\u011bkdo uprost\u0159ed s\u00e9rie vyh\u00e1n\u011bl, a\u0165 u\u017e skon\u010d\u00edte, \u017ee se bl\u00ed\u017e\u00ed zav\u00edra\u010dka.&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\">2. Neplat\u00edte vstup<\/h3>\n\n\n\n<p>Pravideln\u00e9 chozen\u00ed do nejmodern\u011bj\u0161\u00edho fitka se m\u016f\u017ee p\u011bkn\u011b prodra\u017eit. Venkovn\u00ed workoutov\u00e9 h\u0159i\u0161t\u011b je tak skv\u011bl\u00fdm zp\u016fsobem, jak <strong>ulevit va\u0161\u00ed pen\u011b\u017eence, a p\u0159esto si d\u00e1t po\u0159\u00e1dn\u011b do t\u011bla.&nbsp;<\/strong><\/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\">3. Zv\u00fd\u0161\u00edte si hladinu vitam\u00ednu D v t\u011ble<\/h3>\n\n\n\n<p>Pokud venku sv\u00edt\u00ed slunce a vy vyraz\u00edte v kr\u00e1tk\u00fdch \u0161ortk\u00e1ch a t\u00edlku cvi\u010dit na workoutov\u00e9 h\u0159i\u0161t\u011b, je to z\u00e1rove\u0148 skv\u011bl\u00fd zp\u016fsob, jak<strong> podpo\u0159it produkci <\/strong><a href=\"https:\/\/gymbeam.cz\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitam\u00ednu D<\/strong><\/a><strong> v t\u011ble.<\/strong> Pomohou k tomu <strong>UVB paprsky<\/strong> ze slunce, kter\u00e9 dopadaj\u00ed na na\u0161i poko\u017eku. Dostate\u010dn\u00e1 hladina m\u00e1 vliv nejen na na\u0161i psychickou pohodu, ale tak\u00e9 na zdrav\u00ed kost\u00ed, fungov\u00e1n\u00ed sval\u016f a podobn\u011b. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20133]<\/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\">4. Op\u00e1l\u00edte se<\/h3>\n\n\n\n<p>\u010cokol\u00e1dov\u011b hn\u011bdou k\u016f\u017ei nemus\u00edte z\u00edskat jen n\u011bkolikahodinov\u00fdm le\u017een\u00edm u vody nebo v sol\u00e1riu. Pokud p\u0159i tr\u00e9ninku shod\u00edte tri\u010dko a nech\u00e1te slune\u010dn\u00ed paprsky dopadat na va\u0161i k\u016f\u017ei, budete b\u011bhem ka\u017ed\u00e9 s\u00e9rie <strong>pracovat tak\u00e9 na sv\u00e9m <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/betakaroten-rostlinny-zdroj-vitaminu-a-nejen-pro-nase-oci-a-kuzi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>op\u00e1len\u00ed<\/strong><\/a><strong>.<\/strong> A rozhodn\u011b to bude mnohem z\u00e1bavn\u011bj\u0161\u00ed a levn\u011bj\u0161\u00ed zp\u016fsob, jak \u201cchytit bronz\u201d.<\/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\/06\/iStock-1289359388-1124x749.jpg\" alt=\"Pro\u010d za\u010d\u00edt cvi\u010dit na workoutov\u00e9m h\u0159i\u0161ti\" class=\"wp-image-262148\" width=\"843\" height=\"562\" title=\"Pro\u010d za\u010d\u00edt cvi\u010dit na workoutov\u00e9m h\u0159i\u0161ti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1289359388-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1289359388-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1289359388-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1289359388-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Zpest\u0159\u00edte si tr\u00e9ninkovou rutinu<\/h3>\n\n\n\n<p>Chcete u cvi\u010den\u00ed dlouhodob\u011b vydr\u017eet? Pak je d\u016fle\u017eit\u00e9, aby v\u00e1s tr\u00e9nink po\u0159\u00e1d bavil. To\u010dit dokola n\u011bkolik cvik\u016f se stejn\u00fdmi pom\u016fckami ve fitku m\u016f\u017ee b\u00fdt u\u017e trochu nuda, co mysl\u00edte? Ob\u010dasn\u00e1 n\u00e1v\u0161t\u011bva workoutov\u00e9ho h\u0159i\u0161t\u011b m\u016f\u017ee b\u00fdt skv\u011blou p\u0159\u00edle\u017eitost\u00ed, jak <strong>vybo\u010dit ze stereotypu a zat\u00ed\u017eit svaly jin\u00fdm zp\u016fsobem.<\/strong> Dost mo\u017en\u00e1 budete p\u0159ekvapeni, \u017ee v\u00e1s po prvn\u00edm venkovn\u00edm tr\u00e9ninku budou bolet i svaly, o kter\u00fdch jste dosud pomalu nev\u011bd\u011bli, \u017ee je m\u00e1te.&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\">6. P\u0159izp\u016fsob\u00edte tr\u00e9nink sv\u00fdm pot\u0159eb\u00e1m<\/h3>\n\n\n\n<p>M\u00e1te strach vyrazit na workoutov\u00e9 h\u0159i\u0161t\u011b, proto\u017ee neum\u00edte shyby a m\u00e1te celkov\u011b pocit, \u017ee to nen\u00ed nic pro za\u010d\u00e1te\u010dn\u00edky? Tak to se pletete. Skv\u011bl\u00fdm pomocn\u00edkem m\u016f\u017ee b\u00fdt p\u0159i prvn\u00edch n\u00e1v\u0161t\u011bv\u00e1ch <a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-cross-band-level-2-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>odporov\u00e1 guma<\/strong><\/a><strong>, kter\u00e1 v\u00e1s bude p\u0159i r\u016fzn\u00fdch cvic\u00edch nadleh\u010dovat, <\/strong>a t\u00edm ka\u017ed\u00e9 opakov\u00e1n\u00ed zjednodu\u0161\u00ed. Podle pot\u0159eby pak m\u016f\u017eete volit ten\u010d\u00ed gumy, kter\u00e9 v\u00e1s nadleh\u010d\u00ed m\u00e9n\u011b, a\u017e se dopracujete do situace, kdy je nebudete pot\u0159ebovat. V dal\u0161\u00ed \u010d\u00e1sti \u010dl\u00e1nku v\u00e1m v\u0161ak p\u0159edstav\u00edme i cviky, kter\u00e9 zvl\u00e1dne \u00fapln\u00fd za\u010d\u00e1te\u010dn\u00edk bez jak\u00fdchkoliv pom\u016fcek.<\/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\">7. Stanou se z v\u00e1s komplexn\u011bj\u0161\u00ed sportovci<\/h3>\n\n\n\n<p>Workoutov\u00e9 h\u0159i\u0161t\u011b v\u00e1m umo\u017en\u00ed za\u0159azovat do tr\u00e9ninku cviky, ke kter\u00fdm byste se v klasick\u00e9 posilovn\u011b pravd\u011bpodobn\u011b nedostali. Je sice bezva, \u017ee zvednete des\u00edtky kilogram\u016f na bench-pressu, zkuste ale <strong>vydr\u017eet minutu ve stojce na bradlech. <\/strong>To u\u017e tak jednoduch\u00e9 nen\u00ed, co? Venkovn\u00ed h\u0159i\u0161t\u011b je tak skv\u011bl\u00fdm zp\u016fsobem, jak<strong> roz\u0161\u00ed\u0159it z\u00e1sobn\u00edk sv\u00fdch sportovn\u00edch dovednost\u00ed a st\u00e1t se komplexn\u011bj\u0161\u00edm sportovcem. <\/strong>Pokud jsme v\u00e1s o benefitech cvi\u010den\u00ed venku st\u00e1le nep\u0159esv\u011bd\u010dili, dal\u0161\u00ed v\u00fdhody a d\u016fvody, pro\u010d cvi\u010dit pod \u0161ir\u00fdm nebem se do\u010dtete v na\u0161em \u010dl\u00e1nku <a aria-label=\"Outdoorov\u00fd tr\u00e9nink \u2013 Pro\u010d a jak za\u010d\u00edt s cvi\u010den\u00edm na \u010derstv\u00e9m vzduchu. (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Outdoorov\u00fd tr\u00e9nink \u2013 Pro\u010d a jak za\u010d\u00edt s cvi\u010den\u00edm na \u010derstv\u00e9m vzduchu.<\/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\/06\/iStock-492789668-1124x722.jpg\" alt=\"Nau\u010dte se stojku a dal\u0161\u00ed gymnastick\u00e9 prvky na workoutov\u00e9m h\u0159i\u0161ti\" class=\"wp-image-262315\" width=\"843\" height=\"542\" title=\"Nau\u010dte se stojku a dal\u0161\u00ed gymnastick\u00e9 prvky na workoutov\u00e9m h\u0159i\u0161ti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-492789668-1124x722.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-492789668-400x257.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-492789668-1536x987.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-492789668-2048x1316.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"49009,46027,36058,46021,47623,36310,36280,8151,36229,36211,48997,44941,29118,53680,8186,51082\" ><\/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=\"Z_jakych_casti_poskladat_trenink\"><\/span>Z jak\u00fdch \u010d\u00e1st\u00ed poskl\u00e1dat tr\u00e9nink&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Byla by chyba myslet si, \u017ee p\u0159ijedete autem k workoutov\u00e9mu h\u0159i\u0161ti, odcvi\u010d\u00edte a je hotovo. Abyste se vyhnuli zran\u011bn\u00ed a dali va\u0161emu t\u011blu jasn\u011b najevo, kdy se bl\u00ed\u017e\u00ed aktivita, a kdy je naopak u konce, m\u011bli byste dodr\u017eovat<strong> z\u00e1kladn\u00ed \u010d\u00e1sti ka\u017ed\u00e9ho tr\u00e9ninku.<\/strong> Kter\u00e9 to jsou?<\/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. Zah\u0159\u00e1t\u00ed<\/h3>\n\n\n\n<p>Zah\u0159\u00e1t\u00ed je f\u00e1ze, kterou byste nikdy nem\u011bli p\u0159esko\u010dit. O to v\u00edce je d\u016fle\u017eit\u00e1 u lid\u00ed, kte\u0159\u00ed cel\u00fd den prosed\u011bli u po\u010d\u00edta\u010de a nem\u011bli prakticky \u017e\u00e1dn\u00fd pohyb. C\u00edlem zah\u0159\u00e1t\u00ed je <strong>p\u0159ipravit srdce, pl\u00edce, svaly a cel\u00e9 t\u011blo na to, \u017ee ho \u010dek\u00e1 z\u00e1t\u011b\u017e.<\/strong> Je \u010dist\u011b na v\u00e1s, jak\u00fd zp\u016fsob zvol\u00edte. Osobn\u011b mysl\u00edm, \u017ee nem\u00e1 smysl dojet autem k workoutov\u00e9mu h\u0159i\u0161ti a tam sk\u00e1kat 10 minut p\u0159es \u0161vihadlo, abyste se zah\u0159\u00e1li. Vzhledem k tomu, \u017ee se na m\u00edsto, kde budete cvi\u010dit, pot\u0159ebujete n\u011bjak dopravit, m\u016f\u017ee b\u00fdt tato cesta z\u00e1rove\u0148 skv\u011bl\u00fdm zp\u016fsobem, <strong>jak se p\u0159ed samotn\u00fdm tr\u00e9ninkem rozh\u00fdbat.<\/strong> V z\u00e1vislosti na vzd\u00e1lenosti se m\u016f\u017eete rozhodnout, jestli pojedete <strong>na kole, <\/strong>pob\u011b\u017e\u00edte nebo zvol\u00edte <strong>svi\u017en\u011bj\u0161\u00ed proch\u00e1zku.<\/strong> M\u011bjte v\u0161ak na pam\u011bti, \u017ee jde jen o zah\u0159\u00e1t\u00ed, a tak by nebyl 15km b\u011bh na workoutov\u00e9 h\u0159i\u0161t\u011b tou nejlep\u0161\u00ed volbou.&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\">2. Dynamick\u00fd stre\u010dink<\/h3>\n\n\n\n<p>Jakmile se dostanete ji\u017e zah\u0159\u00e1t\u00ed na workoutov\u00e9 h\u0159i\u0161t\u011b, p\u0159ich\u00e1z\u00ed na \u0159adu <strong>dynamick\u00fd stre\u010dink.<\/strong> Prokru\u017ete a rozh\u00fdbejte postupn\u011b cel\u00e9 t\u011blo. Pokud nev\u00edte, jak na to, zkuste si vzpomenout na rozcvi\u010dky, kter\u00e9 jste d\u011blali v d\u011btstv\u00ed na hodin\u00e1ch t\u011blesn\u00e9 v\u00fdchovy. Pamatujete t\u0159eba na<strong> p\u0159edkop\u00e1v\u00e1n\u00ed, krou\u017een\u00ed trupem, z\u00e1p\u011bst\u00edm a dal\u0161\u00ed cviky?<\/strong> Tak sm\u011ble do toho. D\u00edky t\u00e9to p\u0159\u00edprav\u011b zlep\u0161\u00edte rozsah jednotliv\u00fdch pohyb\u016f a sn\u00ed\u017e\u00edte riziko zran\u011bn\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S rozcvi\u010dkou a zah\u0159\u00e1t\u00edm p\u0159ed tr\u00e9ninkem v\u00e1m mohou pomoci informace z \u010dl\u00e1nku <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 \u2013 jsou opravdu d\u016fle\u017eit\u00e9?<\/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\/06\/iStock-1290978041-1124x632.jpg\" alt=\"Dynamick\u00fd stre\u010dink jako rozcvi\u010dka p\u0159ed tr\u00e9ninkem\" class=\"wp-image-262162\" width=\"843\" height=\"474\" title=\"Dynamick\u00fd stre\u010dink jako rozcvi\u010dka p\u0159ed tr\u00e9ninkem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1290978041-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1290978041-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1290978041-1536x864.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1290978041-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Hlavn\u00ed \u010d\u00e1st tr\u00e9ninku<\/h3>\n\n\n\n<p>A te\u010f u\u017e p\u0159ich\u00e1z\u00ed na \u0159adu <strong>samotn\u00fd tr\u00e9nink.<\/strong> Je \u010dist\u011b na v\u00e1s, jak si ho sestav\u00edte, jestli procvi\u010d\u00edte <strong>cel\u00e9 t\u011blo, nebo se naopak zam\u011b\u0159\u00edte jen na ur\u010dit\u00e9 partie.<\/strong> Nep\u0159epalte ov\u0161em start a seznamte se p\u0159ed samotn\u00fdm tr\u00e9ninkem d\u016fkladn\u011b se cviky, kter\u00e9 chcete vyzkou\u0161et. To v\u00e1m pom\u016f\u017ee k tomu, abyste m\u011bli spr\u00e1vnou techniku a dos\u00e1hli maxim\u00e1ln\u00edch v\u00fdsledk\u016f. Pokud na workoutov\u00e9m h\u0159i\u0161ti potk\u00e1te i jin\u00e9 lidi, kte\u0159\u00ed si p\u0159i\u0161li zacvi\u010dit, nebojte se \u0159\u00edct si o radu. Zku\u0161en\u011bj\u0161\u00ed sportovci v\u00e1m jist\u011b v za\u010d\u00e1tc\u00edch pomohou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Inspirovat se m\u016f\u017eete tak\u00e9 doporu\u010den\u00edmi z \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n \u2013 tipy, tr\u00e9ninky, nej\u010dast\u011bj\u0161\u00ed chyby.<\/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. Cooldown f\u00e1ze<\/h3>\n\n\n\n<p>Pokud m\u00e1te za sebou t\u011b\u017ek\u00fd tr\u00e9nink, kdy jste jeli na maximum, nebo jste na z\u00e1v\u011br za\u0159adili je\u0161t\u011b HIIT, je na m\u00edst\u011b d\u00e1t si i<strong> tzv. cooldown f\u00e1zi.<\/strong> Ta v\u00e1m pom\u016f\u017ee zpomalit a <strong>zklidnit va\u0161i tepovou frekvenci. <\/strong>V souvislosti s cvi\u010den\u00edm na workoutov\u00e9m h\u0159i\u0161ti m\u016f\u017ee jako cooldown skv\u011ble fungovat j\u00edzda na kole dom\u016f v m\u00edrn\u00e9m tempu, ch\u016fze \u010di pomal\u00fd v\u00fdklus.&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. Statick\u00fd stre\u010dink<\/h3>\n\n\n\n<p>Posledn\u00ed f\u00e1z\u00ed va\u0161\u00ed tr\u00e9ninkov\u00e9 jednotky by m\u011bl b\u00fdt<strong> kr\u00e1tk\u00fd statick\u00fd stre\u010dink,<\/strong> kter\u00fd pom\u016f\u017ee zlep\u0161it flexibilitu t\u011bla a tak\u00e9 jeho regeneraci. S n\u00ed v\u00e1m ostatn\u011b mohou pomoci tak\u00e9 <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> \u010di <a href=\"https:\/\/gymbeam.cz\/masazni-valce\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00e1lce<\/a>. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/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\/06\/\u0424\u043e\u0442\u043e-13-1-1124x749.jpg\" alt=\"Statick\u00fd stre\u010dink a mas\u00e1\u017en\u00ed v\u00e1lce pom\u00e1haj\u00ed s lep\u0161\u00ed regenerac\u00ed po tr\u00e9ninku\" class=\"wp-image-262176\" width=\"843\" height=\"562\" title=\"Statick\u00fd stre\u010dink a mas\u00e1\u017en\u00ed v\u00e1lce pom\u00e1haj\u00ed s lep\u0161\u00ed regenerac\u00ed po tr\u00e9ninku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-13-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-13-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-13-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-13-1-2048x1365.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=\"5_cviku_se_kterymi_posilite_na_workoutovem_hristi_cele_telo\"><\/span>5 cvik\u016f, se kter\u00fdmi pos\u00edl\u00edte na workoutov\u00e9m h\u0159i\u0161ti cel\u00e9 t\u011blo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud jste na workoutov\u00e9m h\u0159i\u0161ti nikdy necvi\u010dili, dost mo\u017en\u00e1 ani nev\u00edte, jak za\u010d\u00edt. M\u00e1me pro v\u00e1s 5 z\u00e1kladn\u00edch cvik\u016f, s jejich\u017e pomoc\u00ed postupn\u011b zapoj\u00edte cel\u00e9 t\u011blo. Ke ka\u017ed\u00e9mu z nich m\u00e1me i p\u00e1r tip\u016f, jak si jeho proveden\u00ed m\u016f\u017eete zjednodu\u0161it, nebo naopak zt\u00ed\u017eit. D\u00edky tomu byste m\u011bli b\u00fdt schopn\u00ed ka\u017ed\u00fd cvik ud\u011blat 8\u201312kr\u00e1t, ide\u00e1ln\u011b ve 3 s\u00e9ri\u00edch. Nebojte, zvl\u00e1dnou to nejen pokro\u010dil\u00ed sportovci, ale i za\u010d\u00e1te\u010dn\u00edci. Tak co, d\u00e1te si tento tr\u00e9nink s n\u00e1mi?&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\" 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=\"Ako za\u010da\u0165 cvi\u010di\u0165 na vonkaj\u0161om ihrisku I Street Workout I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/IV8L3Y0y1Hs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><\/p>\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<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh6.googleusercontent.com\/S0dCh4JW0umVt27k7BH3nwIanYBX3x0AAl_exxQ3sucMFhBvPdgI-kXqzVGHecN8bW8hZca8ufAgyGjIiGFUt74gmUEspJJjuNxyqDD4caSbVtoYXzbgOnrRm1boauW12-dbzIMS\" alt=\"Jak ud\u011blat prvn\u00ed shyb? Pomozte si odporovou gumou\" title=\"Jak ud\u011blat prvn\u00ed shyb? Pomozte si odporovou gumou\"\/><\/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\">1. Shyby na hrazd\u011b s nadhmatem<\/h3>\n\n\n\n<p><strong>Prim\u00e1rn\u011b posilujete:<\/strong> svaly horn\u00ed \u010d\u00e1sti t\u011bla<\/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> Stoupn\u011bte si pod hrazdu a chytn\u011bte si ji rukama nadhmatem. \u00dachop by m\u011bl b\u00fdt o n\u011bco \u0161ir\u0161\u00ed, ne\u017e je va\u0161e \u0161\u00ed\u0159ka ramen. Nadechn\u011bte se, lopatky tla\u010dte k sob\u011b a s v\u00fddechem p\u0159itahujte hrudn\u00edk k hrazd\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>Jak si cvik zjednodu\u0161it:<\/strong><\/p>\n\n\n\n<p>Shyb je komplexn\u00ed cvik, kter\u00fd zapoj\u00ed velk\u00e9 mno\u017estv\u00ed sval\u016f horn\u00ed poloviny t\u011bla. Abyste v\u0161ak zvl\u00e1dli shyb s nadhmatem, je pot\u0159eba m\u00edt u\u017e n\u011bjakou s\u00edlu, co\u017e ka\u017ed\u00fd za\u010d\u00e1te\u010dn\u00edk nem\u00e1. Existuj\u00ed v\u0161ak mo\u017enosti, jak si tento cvik zjednodu\u0161it.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Zvolte ni\u017e\u0161\u00ed hrazdu,<\/strong> kterou m\u00e1te p\u0159ibli\u017en\u011b v \u00farovn\u00ed o\u010d\u00ed. Zav\u011bste se v ramenech, ale nohy m\u011bjte st\u00e1le polo\u017een\u00e9 na zemi. Rukama se p\u0159itahujte k hrazd\u011b a zadek zvedejte podobn\u011b, jako byste vst\u00e1vali ze d\u0159epu.&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pomozte si <\/strong><a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-cross-band-level-4-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>expanderem<\/strong><\/a><strong>.<\/strong> Zav\u011bste ho na hrazdu (pomoc\u00ed li\u0161\u010d\u00edho uzlu) a do spodn\u00edho o\u010dka dejte koleno. Zav\u011bste se na hrazdu a postupujte stejn\u011b jako p\u0159i klasick\u00e9m shybu.&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>Jak si cvik zt\u00ed\u017eit:<\/strong> Pou\u017eijte z\u00e1t\u011b\u017eovou vestu. Je jen na v\u00e1s, jestli zvol\u00edte <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10kg<\/a>, <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-15-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">15kg<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20kg<\/a>.&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Dipy na bradlech<\/h3>\n\n\n\n<p><strong><strong>Prim\u00e1rn\u011b posilujete:<\/strong> <\/strong>svaly horn\u00ed \u010d\u00e1sti t\u011bla<\/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> V\u00fdchoz\u00ed vrchn\u00ed pozice \u2013 ruce m\u00e1te napnut\u00e9 pod\u00e9l t\u011bla, dr\u017e\u00edte se bradel, nohy jsou lehce pokr\u010deny. T\u011blo je zpevn\u011bn\u00e9 a v rovin\u011b. Hlavu m\u011bjte v prota\u017een\u00ed, d\u00e1vejte si pozor na to, abyste se nepropadali a ramena se nep\u0159ibli\u017eovala k u\u0161\u00edm. Lehce se naklo\u0148te dop\u0159edu a pomalu pokr\u010dujte lokty, t\u011blo jde dol\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak si cvik zjednodu\u0161it:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Zvolte ni\u017e\u0161\u00ed bradla,<\/strong> abyste se mohli po celou dobu prov\u00e1d\u011bn\u00ed cviku dot\u00fdkat nohama zem\u011b. M\u016f\u017eete tak podle pot\u0159eby odleh\u010dovat ruk\u00e1m pr\u00e1ci.&nbsp;<\/li><li><strong>Odra\u017ete se lehce od zem\u011b.<\/strong> T\u00edm si zjednodu\u0161\u00edte f\u00e1zi pohybu, kdy se vrac\u00edte nahoru do p\u016fvodn\u00ed pozice.&nbsp;<\/li><li><strong>Pou\u017eijte expander.<\/strong> Zah\u00e1kn\u011bte ho na p\u0159edn\u00ed stran\u011b obou bradel. Pokud na to nejsou bradla p\u0159izp\u016fsobena, p\u0159idejte expander do \u00fachopu mezi dla\u0148 a bradlo.&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>Jak si cvik zt\u00ed\u017eit:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>pou\u017eijte z\u00e1t\u011b\u017eovou vestu<\/li><li>pou\u017eijte <a href=\"https:\/\/gymbeam.cz\/opasek-na-zavazi-dip-belt-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">opasek<\/a> se z\u00e1va\u017e\u00edm<\/li><\/ul>\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\/06\/DSC06314-1-1124x751.jpg\" alt=\"Jak spr\u00e1vn\u011b d\u011blat dipy na bradlech\" class=\"wp-image-262195\" width=\"843\" height=\"563\" title=\"Jak spr\u00e1vn\u011b d\u011blat dipy na bradlech\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSC06314-1-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSC06314-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSC06314-1-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSC06314-1-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Zdvihy nohou ve visu<\/h3>\n\n\n\n<p><strong><strong>Prim\u00e1rn\u011b posilujete:<\/strong><\/strong> st\u0159ed t\u011bla<\/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>Zav\u011bste se na hrazdu a pokr\u010dte nohy. S v\u00fddechem zvedejte pokr\u010den\u00e1 kolena k brad\u011b a pak pomalu vracejte dol\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak si cvik zjednodu\u0161it:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Pou\u017eijte ni\u017e\u0161\u00ed hrazdu, u kter\u00e9 dos\u00e1hnete na zem. Po jednotliv\u00e9m opakov\u00e1n\u00ed se m\u016f\u017eete nohama dotknout zem\u011b.&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>Jak si cvik zt\u00ed\u017eit:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Zvedejte nahoru nata\u017een\u00e9 nohy m\u00edsto pokr\u010den\u00fdch.&nbsp;<\/li><li>Pou\u017eijte <a href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1va\u017e\u00ed na kotn\u00edky<\/a>.<\/li><\/ul>\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\/06\/iStock-1283557117-1124x750.jpg\" alt=\"Zdvihy nohou ve visu posiluj\u00ed b\u0159i\u0161n\u00ed svalstvo\" class=\"wp-image-262209\" width=\"843\" height=\"563\" title=\"Zdvihy nohou ve visu posiluj\u00ed b\u0159i\u0161n\u00ed svalstvo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1283557117-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1283557117-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1283557117-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1283557117-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. D\u0159epy<\/h3>\n\n\n\n<p><strong><strong>Prim\u00e1rn\u011b posilujete:<\/strong> <\/strong>nohy, zadek<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Proveden\u00ed<\/strong><\/a><strong>:<\/strong> Postavte se vzp\u0159\u00edmen\u011b na zem a nohy rozkro\u010dte na \u0161\u00ed\u0159ku ramen. St\u00e1hn\u011bte b\u0159icho a ramena tla\u010dte lehce vzad. Dlan\u011b m\u011bjte u sebe p\u0159ed t\u011blem. S n\u00e1dechem b\u011b\u017ete pomalu dol\u016f, zadek tla\u010dte vzad, neproh\u00fdbejte se v z\u00e1dech. V doln\u00ed pozici setrvejte 2 sekundy a pomalu se s v\u00fddechem zvedejte po stejn\u00e9 trajektorii.&nbsp;&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\" 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=\"Drep a jeho technika \ud83c\udf51 l Zuzana Kardo\u0161ov\u00e1 l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/XMYZbxD5VMQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p><strong>Jak si cvik zjednodu\u0161it:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.cz\/zavesny-posilovaci-system-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vyu\u017eijte z\u00e1v\u011bsn\u00fd posilovac\u00ed syst\u00e9m.<\/a> P\u0159i d\u0159epov\u00e1n\u00ed se ho m\u016f\u017eete p\u0159idr\u017eovat, p\u0159\u00edpadn\u011b nemus\u00edte prov\u00e1d\u011bt pln\u00fd rozsah pohybu, ale pouze jeho \u010d\u00e1st, kterou zvl\u00e1dnete.<\/li><li>Podobn\u011b se m\u016f\u017eete p\u0159idr\u017eovat i zav\u011b\u0161en\u00e9ho expanderu.&nbsp;<\/li><li>Pomozte si nahoru rukama.<\/li><li>Dosedejte na lavi\u010dku.&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>Jak si cvik zt\u00ed\u017eit:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Vyu\u017eijte z\u00e1t\u011b\u017eovou vestu.<\/li><li>Pou\u017eijte <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>.&nbsp;<\/li><li><strong>Pou\u017eijte expander.<\/strong> Stoupn\u011bte si na jednu \u010d\u00e1st ob\u011bma nohama, protilehlou \u010d\u00e1st si dejte za krk na ramena. Expander v\u00e1m bude tvo\u0159it na t\u011blo podobn\u00fd tlak jako leh\u010d\u00ed \u010dinka. P\u0159i prov\u00e1d\u011bn\u00ed cviku dbejte na spr\u00e1vnou techniku jako p\u0159i klasick\u00e9m d\u0159epu.&nbsp;<\/li><\/ul>\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\/06\/iStock-1268778209-1124x749.jpg\" alt=\"Jak si zt\u00ed\u017eit d\u0159ep pomoc\u00ed expanderu\" class=\"wp-image-262223\" width=\"843\" height=\"562\" title=\"Jak si zt\u00ed\u017eit d\u0159ep pomoc\u00ed expanderu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1268778209-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1268778209-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1268778209-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1268778209-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. V\u00fdpady<\/h3>\n\n\n\n<p><strong><strong>Prim\u00e1rn\u011b posilujete:<\/strong><\/strong> nohy, zadek<\/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> Jednu nohu dejte dop\u0159edu, druhou nat\u00e1hn\u011bte dozadu, z\u00e1da m\u011bjte rovn\u00e1. S n\u00e1dechem jdete dol\u016f, kolenem zadn\u00ed nohy jd\u011bte k zemi. Neoh\u00fdbejte se v z\u00e1dech ani se neproh\u00fdbejte. S v\u00fddechem se vrac\u00edte nahoru po stejn\u00e9 trajektorii.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak si cvik zjednodu\u0161it:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Vyu\u017eijte z\u00e1v\u011bsn\u00fd posilovac\u00ed syst\u00e9m. P\u0159i v\u00fdpadech se ho m\u016f\u017eete p\u0159idr\u017eovat, p\u0159\u00edpadn\u011b nemus\u00edte prov\u00e1d\u011bt pln\u00fd rozsah pohybu, ale pouze jeho \u010d\u00e1st, kterou zvl\u00e1dnete.<\/li><li>Podobn\u011b se m\u016f\u017eete p\u0159idr\u017eovat i zav\u011b\u0161en\u00e9ho expanderu.&nbsp;<\/li><li>Pomozte si nahoru rukama.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak si cvik zt\u00ed\u017eit:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Vyu\u017eijte z\u00e1t\u011b\u017eovou vestu. <\/li><li>V rukou dr\u017ete \u010dinky (bu\u010f dr\u017ete jednu obouru\u010d, nebo m\u011bjte v ka\u017ed\u00e9 ruce jednu).<\/li><li>Zadn\u00ed nohu dejte do vy\u0161\u0161\u00ed polohy (polo\u017ete ji na lavi\u010dku, zah\u00e1kn\u011bte za \u017eeb\u0159iny, p\u0159\u00edpadn\u011b um\u00edst\u011bte do posilovac\u00edho syst\u00e9mu). M\u011bjte zpevn\u011bn\u00fd st\u0159ed t\u011bla, udr\u017eujte stabilitu.<\/li><\/ul>\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\/06\/\u0424\u043e\u0442\u043e-8-1-1124x749.jpg\" alt=\"Procvi\u010dte nohy a zadek pomoc\u00ed v\u00fdpad\u016f\" class=\"wp-image-262237\" width=\"843\" height=\"562\" title=\"Procvi\u010dte nohy a zadek pomoc\u00ed v\u00fdpad\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-8-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-8-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-8-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\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=\"Jake_dalsi_cviky_muzete_delat_na_workoutovem_hristi\"><\/span>Jak\u00e9 dal\u0161\u00ed cviky m\u016f\u017eete d\u011blat na workoutov\u00e9m h\u0159i\u0161ti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>kliky<\/strong> \u2013 zkusit m\u016f\u017eete r\u016fzn\u00e9 varianty (nohy ve vzduchu zah\u00e1knut\u00e9 u kotn\u00edk\u016f o \u017eeb\u0159iny, nohy pov\u011b\u0161en\u00e9 v TRX)<\/li><li><strong>tricepsov\u00e9 dipy <\/strong>\u2013 nohy na zemi, dlan\u011b polo\u017een\u00e9 na lavi\u010dce, cviky si ud\u011bl\u00e1te n\u00e1ro\u010dn\u011bj\u0161\u00ed, kdy\u017e polo\u017e\u00edte dlan\u011b na zem a nohy u kotn\u00edk\u016f pov\u011bs\u00edte do TRX \u010di zachyt\u00edte do \u017eeb\u0159in<\/li><li><strong>musle-up<\/strong> \u2013 cvik vhodn\u00fd pro pokro\u010dil\u00e9 sportovce, v za\u010d\u00e1tc\u00edch si m\u016f\u017eete pomoci expanderem<\/li><li><strong>ru\u010dkov\u00e1n\u00ed <\/strong>na horizont\u00e1ln\u00edm \u017eeb\u0159\u00edku ve vzduchu<\/li><li><strong>p\u0159\u00edtahy na n\u00edzk\u00fdch bradlech<\/strong> \u2013 podhmatem se zav\u011bs\u00edte na n\u00edzk\u00e1 bradla, nohy m\u00e1te na zemi (nata\u017een\u00e9 nebo pokr\u010den\u00e9), p\u0159itahujete se k ty\u010di<\/li><li><strong>l-sit na bradlech<\/strong> \u2013 ruce m\u00e1te pod\u00e9l t\u011bla, dr\u017e\u00edte se bradel, nohy vis\u00ed ve vzduchu, sna\u017e\u00edte se nata\u017een\u00e9 nohy zvednou do vzduchu tak, aby s t\u011blem sv\u00edraly prav\u00fd \u00fahel<\/li><li><strong>lehsedy na \u017eeb\u0159in\u00e1ch<\/strong> \u2013 zav\u011bs\u00edte se na \u017eeb\u0159iny tak, abyste byli hlavou dol\u016f, postupn\u011b se zapojen\u00edm st\u0159edu t\u011bla zved\u00e1te hlavu ke kolen\u016fm<\/li><li><strong>v\u00fdstupy na lavi\u010dku<\/strong><\/li><li><strong>v\u00fdskoky na lavi\u010dku<\/strong><\/li><\/ul>\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\/06\/iStock-1316807268-1124x749.jpg\" alt=\"P\u0159ehled cvik\u016f, kter\u00e9 m\u016f\u017eete d\u011blat na workoutov\u00e9m h\u0159i\u0161ti\" class=\"wp-image-262252\" width=\"843\" height=\"562\" title=\"P\u0159ehled cvik\u016f, kter\u00e9 m\u016f\u017eete d\u011blat na workoutov\u00e9m h\u0159i\u0161ti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1316807268-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1316807268-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1316807268-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1316807268-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Existuje nespo\u010det cvik\u016f, kter\u00e9 m\u016f\u017eete na workoutov\u00e9m h\u0159i\u0161ti vyzkou\u0161et a podle sv\u00fdch mo\u017enost\u00ed si je p\u0159izp\u016fsobit. Cviky prov\u00e1d\u011bjte bu\u010fto jednotliv\u011b v s\u00e9ri\u00edch, nebo v tzv. supers\u00e9ri\u00edch (kombinace zpravidla dvou cvik\u016f), p\u0159\u00edpadn\u011b si m\u016f\u017eete z v\u00edce cvik\u016f sestavit sv\u016fj <strong>vlastn\u00ed kruhov\u00fd tr\u00e9nink. <\/strong>A pokud se chcete nau\u010dit cvi\u010dit se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9mem, jako je nap\u0159\u00edklad TRX, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\"Jak cvi\u010dit se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9mem? Seznamte se s \u00fa\u010dinn\u00fdmi cviky na cel\u00e9 t\u011blo. (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-se-zavesnym-posilovacim-systemem-seznamte-se-s-ucinnymi-cviky-na-cele-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak cvi\u010dit se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9mem? Seznamte se s \u00fa\u010dinn\u00fdmi cviky na cel\u00e9 t\u011blo.<\/strong><\/a><\/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-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/IeBrAJWddvj4KYl3HSNm3QRti92AFtohidQlPSMp4l4JFWiffVLI_mCLTEh851ydrL8PogO1OeOR7JLOCbXWHyAm4zlhn3YWppnfFVMwMhLw8opeCXQNJ6oynbMm9cDYEeZ1zmVU\" alt=\"Jak\u00e9 pom\u016fcky \u010dlov\u011bk vyu\u017eije na workoutov\u00e9m h\u0159i\u0161ti?\" title=\"Jak\u00e9 pom\u016fcky \u010dlov\u011bk vyu\u017eije na workoutov\u00e9m h\u0159i\u0161ti?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_dalsi_pomucky_vyuzijete_na_workoutovem_hristi\"><\/span>Jak\u00e9 dal\u0161\u00ed pom\u016fcky vyu\u017eijete na workoutov\u00e9m h\u0159i\u0161ti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud by v\u00e1s vybaven\u00ed workoutov\u00e9ho h\u0159i\u0161t\u011b \u010dasem omrzelo, m\u016f\u017eete si p\u0159in\u00e9st vlastn\u00ed pom\u016fcky, d\u00edky kter\u00fdm roz\u0161\u00ed\u0159\u00edte svoje mo\u017enosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>z\u00e1t\u011b\u017eov\u00e1 vesta<\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.cz\/set-posilovacich-gum-resistance-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumy<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>odporov\u00e9 gumy<\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>kettlebell&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>z\u00e1v\u011bsn\u00fd posilovac\u00ed syst\u00e9m (TRX, <a href=\"https:\/\/gymbeam.cz\/zavesny-system-ab-straps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">AB straps<\/a>)<\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.cz\/gymnasticke-kruhy-crossfit-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gymnastick\u00e9 kruhy<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.cz\/svihadlo-crossfit-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo<\/a>&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><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\">plyometrickou bednu<\/a>&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.cz\/medicinbal-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">medicinbal<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.cz\/posilovaci-lano-battle-rope-12-m-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed lano<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><a aria-label=\"hexagon\u00e1ln\u00ed \u010dinku (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hexagon\u00e1ln\u00ed jednoru\u010dk<\/a><a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" aria-label=\"hexagon\u00e1ln\u00ed \u010dinku (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">u<\/a><\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/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>Cvi\u010den\u00ed na workoutov\u00e9m h\u0159i\u0161ti je skv\u011bl\u00fdm zp\u016fsobem, jak <strong>vybo\u010dit ze sv\u00e9 tr\u00e9ninkov\u00e9 rutiny<\/strong> v posilovn\u011b a zat\u00ed\u017eit t\u011blo zase jin\u00fdm zp\u016fsobem. Pokud si vyberete vhodn\u00e9 cviky pro va\u0161i sportovn\u00ed \u00farove\u0148, m\u016f\u017eete dos\u00e1hnout <strong>skv\u011bl\u00fdch v\u00fdsledk\u016f.<\/strong> Jako bonus si u\u017eijete pohyb na \u010derstv\u00e9m vzduchu a je\u0161t\u011b u\u0161et\u0159\u00edte pen\u00edze za vstup do fitka. To u\u017e za zkou\u0161ku stoj\u00ed, ne?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za\u0159azujete pravideln\u011b cvi\u010den\u00ed na workoutov\u00e9m h\u0159i\u0161ti? <\/strong>Jestli ano, jak\u00fd cvik m\u00e1te nejrad\u011bji? Pod\u011blte se s n\u00e1mi do koment\u00e1\u0159\u016f o sv\u016fj n\u00e1zor, a pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, nezapome\u0148te ho sd\u00edlet mezi sv\u00e9 p\u0159\u00e1tele. Tr\u00e9ninkov\u00fdch tip\u016f nen\u00ed nikdy dost.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\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\/portable-workout-systems\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPortable workout systems\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Je pro v\u00e1s tr\u00e9nink ve fitku u\u017e ob\u010das tro\u0161ku nuda? Dejte \u0161anci workoutov\u00e9mu h\u0159i\u0161ti. Vyzkou\u0161ejte si n\u00e1\u0161 tr\u00e9nink a dal\u0161\u00ed cviky, kter\u00e9 z v\u00e1s ud\u011blaj\u00ed komplexn\u011bj\u0161\u00edho sportovce. <\/p>\n","protected":false},"author":100,"featured_media":262297,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6441,7101,7257,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-262133","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviky-s-vlastni-vahou","9":"tag-pomucky-na-cviceni","10":"tag-silovy-trenink","11":"tag-trenink","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak za\u010d\u00edt cvi\u010dit na workoutov\u00e9m h\u0159i\u0161ti? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak cvi\u010dit na workoutov\u00e9m h\u0159i\u0161ti? Vyzkou\u0161ejte cviky na pos\u00edlen\u00ed t\u011bla s vlastn\u00ed vahou. M\u016f\u017eete p\u0159i nich vyu\u017e\u00edt odporov\u00e9 gumy a kone\u010dn\u011b ud\u011blat prvn\u00ed shyb.\" \/>\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-zacit-cvicit-na-workoutovem-hristi\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak za\u010d\u00edt cvi\u010dit na workoutov\u00e9m h\u0159i\u0161ti? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jak cvi\u010dit na workoutov\u00e9m h\u0159i\u0161ti? Vyzkou\u0161ejte cviky na pos\u00edlen\u00ed t\u011bla s vlastn\u00ed vahou. M\u016f\u017eete p\u0159i nich vyu\u017e\u00edt odporov\u00e9 gumy a kone\u010dn\u011b ud\u011blat prvn\u00ed shyb.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-06-02T07:14:19+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-06-08T17:16:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/featured-41.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"Jak za\u010d\u00edt cvi\u010dit na workoutov\u00e9m h\u0159i\u0161ti?\",\"datePublished\":\"2021-06-02T07:14:19+00:00\",\"dateModified\":\"2021-06-08T17:16:19+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/\"},\"wordCount\":3260,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/featured-41.png\",\"keywords\":[\"cviky s vlastn\u00ed v\u00e1hou\",\"pom\u016fcky na cvi\u010den\u00ed\",\"silov\u00fd tr\u00e9nink\",\"tr\u00e9nink\"],\"articleSection\":[\"Cviky a tr\u00e9ninky\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/\",\"name\":\"Jak za\u010d\u00edt cvi\u010dit na workoutov\u00e9m h\u0159i\u0161ti? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/featured-41.png\",\"datePublished\":\"2021-06-02T07:14:19+00:00\",\"dateModified\":\"2021-06-08T17:16:19+00:00\",\"description\":\"Jak cvi\u010dit na workoutov\u00e9m h\u0159i\u0161ti? Vyzkou\u0161ejte cviky na pos\u00edlen\u00ed t\u011bla s vlastn\u00ed vahou. M\u016f\u017eete p\u0159i nich vyu\u017e\u00edt odporov\u00e9 gumy a kone\u010dn\u011b ud\u011blat prvn\u00ed shyb.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/featured-41.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/featured-41.png\",\"width\":1200,\"height\":628,\"caption\":\"Jak za\u010d\u00edt cvi\u010dit na workoutov\u00e9m h\u0159i\u0161ti?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Jak za\u010d\u00edt cvi\u010dit na workoutov\u00e9m h\u0159i\u0161ti?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\",\"name\":\"Simona Svobodov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"caption\":\"Simona Svobodov\u00e1\"},\"description\":\"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Jak za\u010d\u00edt cvi\u010dit na workoutov\u00e9m h\u0159i\u0161ti? - GymBeam Blog","description":"Jak cvi\u010dit na workoutov\u00e9m h\u0159i\u0161ti? Vyzkou\u0161ejte cviky na pos\u00edlen\u00ed t\u011bla s vlastn\u00ed vahou. M\u016f\u017eete p\u0159i nich vyu\u017e\u00edt odporov\u00e9 gumy a kone\u010dn\u011b ud\u011blat prvn\u00ed shyb.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/","og_type":"article","og_title":"Jak za\u010d\u00edt cvi\u010dit na workoutov\u00e9m h\u0159i\u0161ti? - GymBeam Blog","og_description":"Jak cvi\u010dit na workoutov\u00e9m h\u0159i\u0161ti? Vyzkou\u0161ejte cviky na pos\u00edlen\u00ed t\u011bla s vlastn\u00ed vahou. M\u016f\u017eete p\u0159i nich vyu\u017e\u00edt odporov\u00e9 gumy a kone\u010dn\u011b ud\u011blat prvn\u00ed shyb.","og_url":"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/","og_site_name":"GymBeam Blog","article_published_time":"2021-06-02T07:14:19+00:00","article_modified_time":"2021-06-08T17:16:19+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/featured-41.png","type":"image\/png"}],"author":"Simona Svobodov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Simona Svobodov\u00e1","Estimated reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/#article","isPartOf":{"@id":"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/"},"author":{"name":"Simona Svobodov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda"},"headline":"Jak za\u010d\u00edt cvi\u010dit na workoutov\u00e9m h\u0159i\u0161ti?","datePublished":"2021-06-02T07:14:19+00:00","dateModified":"2021-06-08T17:16:19+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/"},"wordCount":3260,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/featured-41.png","keywords":["cviky s vlastn\u00ed v\u00e1hou","pom\u016fcky na cvi\u010den\u00ed","silov\u00fd tr\u00e9nink","tr\u00e9nink"],"articleSection":["Cviky a tr\u00e9ninky"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/","url":"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/","name":"Jak za\u010d\u00edt cvi\u010dit na workoutov\u00e9m h\u0159i\u0161ti? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/featured-41.png","datePublished":"2021-06-02T07:14:19+00:00","dateModified":"2021-06-08T17:16:19+00:00","description":"Jak cvi\u010dit na workoutov\u00e9m h\u0159i\u0161ti? Vyzkou\u0161ejte cviky na pos\u00edlen\u00ed t\u011bla s vlastn\u00ed vahou. M\u016f\u017eete p\u0159i nich vyu\u017e\u00edt odporov\u00e9 gumy a kone\u010dn\u011b ud\u011blat prvn\u00ed shyb.","breadcrumb":{"@id":"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/featured-41.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/featured-41.png","width":1200,"height":628,"caption":"Jak za\u010d\u00edt cvi\u010dit na workoutov\u00e9m h\u0159i\u0161ti?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Jak za\u010d\u00edt cvi\u010dit na workoutov\u00e9m h\u0159i\u0161ti?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda","name":"Simona Svobodov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","caption":"Simona Svobodov\u00e1"},"description":"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.","url":"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/262133","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/100"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=262133"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/262133\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/262297"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=262133"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=262133"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=262133"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=262133"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=262133"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}