{"id":277157,"date":"2015-05-04T12:37:00","date_gmt":"2015-05-04T10:37:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=277157"},"modified":"2023-07-26T17:21:16","modified_gmt":"2023-07-26T15:21:16","slug":"10-vyhod-kvoli-ktorym-musite-robit-mrtvy-tah","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/10-vyhod-kvoli-ktorym-musite-robit-mrtvy-tah\/","title":{"rendered":"10 v\u00fdhod, kv\u00f4li ktor\u00fdm mus\u00edte robi\u0165 m\u0155tvy \u0165ah"},"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.sk\/blog\/10-vyhod-kvoli-ktorym-musite-robit-mrtvy-tah\/#1_Mrtvy_tah_prispieva_ku_spalovaniu_tukov\" title=\"1.&nbsp; M\u0155tvy \u0165ah prispieva ku spa\u013eovaniu tukov\">1.&nbsp; M\u0155tvy \u0165ah prispieva ku spa\u013eovaniu tukov<\/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.sk\/blog\/10-vyhod-kvoli-ktorym-musite-robit-mrtvy-tah\/#2_Zlepsuje_drzanie_tela\" title=\"2. Zlep\u0161uje dr\u017eanie tela\">2. Zlep\u0161uje dr\u017eanie tela<\/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.sk\/blog\/10-vyhod-kvoli-ktorym-musite-robit-mrtvy-tah\/#3_Zapaja_viacero_svalovych_skupin_naraz\" title=\"3. Zap\u00e1ja viacero svalov\u00fdch skup\u00edn naraz\">3. Zap\u00e1ja viacero svalov\u00fdch skup\u00edn naraz<\/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.sk\/blog\/10-vyhod-kvoli-ktorym-musite-robit-mrtvy-tah\/#4_Zvysuje_silu_ktoru_vyuzijete_aj_mimo_posilnovne\" title=\"4. Zvy\u0161uje silu, ktor\u00fa vyu\u017eijete aj mimo posil\u0148ovne\">4. Zvy\u0161uje silu, ktor\u00fa vyu\u017eijete aj mimo posil\u0148ovne<\/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.sk\/blog\/10-vyhod-kvoli-ktorym-musite-robit-mrtvy-tah\/#5_Je_jeden_z_najbezpecnejsich_cvikov\" title=\"5. Je jeden z najbezpe\u010dnej\u0161\u00edch cvikov\">5. Je jeden z najbezpe\u010dnej\u0161\u00edch cvikov<\/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.sk\/blog\/10-vyhod-kvoli-ktorym-musite-robit-mrtvy-tah\/#6_Buduje_silu_ruk\" title=\"6. Buduje silu r\u00fak\">6. Buduje silu r\u00fak<\/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.sk\/blog\/10-vyhod-kvoli-ktorym-musite-robit-mrtvy-tah\/#7_Zvysuje_hladinu_hormonov\" title=\"7. Zvy\u0161uje hladinu horm\u00f3nov\">7. Zvy\u0161uje hladinu horm\u00f3nov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/10-vyhod-kvoli-ktorym-musite-robit-mrtvy-tah\/#8_Je_financne_nenarocny\" title=\"8. Je finan\u010dne nen\u00e1ro\u010dn\u00fd\">8. Je finan\u010dne nen\u00e1ro\u010dn\u00fd<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/10-vyhod-kvoli-ktorym-musite-robit-mrtvy-tah\/#9_Zlepsi_vasu_kondiciu\" title=\"9. Zlep\u0161\u00ed va\u0161u kond\u00edciu\">9. Zlep\u0161\u00ed va\u0161u kond\u00edciu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/10-vyhod-kvoli-ktorym-musite-robit-mrtvy-tah\/#10_Je_prevenciou_pred_zraneniami\" title=\"10. Je prevenciou pred zraneniami\">10. Je prevenciou pred zraneniami<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>M\u0155tvy \u0165ah je u\u017e <strong>neodmyslite\u013enou s\u00fa\u010das\u0165ou tvrd\u00e9ho tr\u00e9ningu<\/strong>, na ktor\u00fa ned\u00e1 dopusti\u0165 ani David Robson, kulturista, osobn\u00fd tr\u00e9ner a prispievate\u013e do fitness magaz\u00ednov. Tvrd\u00ed: <em>&#8220;Pod\u013ea mojich sk\u00fasenost\u00ed a v\u00fdsledkov, ktor\u00fdch som bol svedkom, spr\u00e1vne vykon\u00e1van\u00fd m\u0155tvy \u0165ah vybuduje bezkonkuren\u010dn\u00fa svalov\u00fa hmotu, a z\u00e1rove\u0148 posiln\u00ed v\u0161etky svalov\u00e9 skupiny.&#8221;<\/em> Mnoh\u00ed pova\u017euj\u00fa <strong>drep za najefekt\u00edvnej\u0161\u00ed cvik<\/strong>, preto\u017ee prispieva <strong>k zv\u00fd\u0161eniu sily a n\u00e1rastu svalovej hmoty<\/strong> ale David Robinson stoj\u00ed za n\u00e1zorom, \u017ee <strong>m\u0155tvy \u0165ah dok\u00e1\u017ee vypracova\u0165 vrchn\u00fa a spodn\u00fa \u010das\u0165 tela<\/strong> tak, ako \u017eiadny in\u00fd pohyb.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u0155tvy \u0165ah sa vykon\u00e1va jednoducho &#8211; &nbsp;<strong>uchopen\u00edm ty\u010dky so z\u00e1va\u017eiami a jej dv\u00edhan\u00edm s vyrovnan\u00fdmi lak\u0165ami,<\/strong> vystret\u00fdm chrbtom a ohybom v kolen\u00e1ch tak, ako m\u00f4\u017eete vidie\u0165 vo videu:<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Defranco Fitness Tips: How to Practice Proper Deadlift Form\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/UyRiw2b8yI4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p>M\u00e1 v\u0161ak <strong>mno\u017estvo benefitov a v\u00fdhod<\/strong>, o ktor\u00fdch ste mo\u017eno ani netu\u0161ili. Pozrime sa teda spolo\u010dne na jeho<strong> jedine\u010dn\u00e9 benefity:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Mrtvy_tah_prispieva_ku_spalovaniu_tukov\"><\/span>1.&nbsp; M\u0155tvy \u0165ah prispieva ku spa\u013eovaniu tukov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Alwyn Cosgrove, osobn\u00fd tr\u00e9ner a autor mnoh\u00fdch fitness \u010dl\u00e1nkov, ned\u00e1vno nap\u00edsal o \u0161t\u00fadi\u00ed, v ktorej boli pozorovan\u00ed respondenti rozdelen\u00ed do troch skup\u00edn: <strong>prv\u00e1 skupina dr\u017eala di\u00e9tu, druh\u00e1 mala di\u00e9tu s kardiom a tretia skupina di\u00e9tu, kardio a silov\u00fd tr\u00e9ning. <\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-534213550.jpg\" alt=\"m\u0155tvy \u0165ah v\u00fdhody\" width=\"843\" height=\"562\" title=\"m\u0155tvy \u0165ah v\u00fdhody\"\/><\/figure><\/div>\n\n\n\n<p>Skupina, ktor\u00e1 bola v di\u00e9te <strong>schudla priemerne 6 kilogramov po\u010das 12 t\u00fd\u017ed\u0148ov.<\/strong> Kardio skupina zhodila <strong>menej ako 7 kilogramov<\/strong> (tr\u00e9ning mali trikr\u00e1t do t\u00fd\u017ed\u0148a po dobu 50 min\u00fat). Tretia skupina schudla priemerne takmer 10 kilogramov (o 44% a 35% viac ako di\u00e9tna a kardio skupina). Tak\u017ee pomocou<strong> zdv\u00edhania z\u00e1va\u017eia sp\u00e1lila tretia skupina viac tuku ako dr\u017ean\u00edm di\u00e9ty<\/strong> &nbsp;alebo kombin\u00e1ciou kardio tr\u00e9ningu s di\u00e9tou. Je o\u010dividn\u00e9, \u017ee zdv\u00edhan\u00edm z\u00e1va\u017eia podpor\u00edte spa\u013eovanie tuku efekt\u00edvnej\u0161ie, a navy\u0161e si vyrysujete svalstvo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Zlepsuje_drzanie_tela\"><\/span>2. Zlep\u0161uje dr\u017eanie tela<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>\u201cM\u0155tvy \u0165ah zvy\u0161uje va\u0161u silu a prispieva k stabilite cel\u00e9ho tela \u201d<\/em><em>,<\/em> tvrd\u00ed Robson. Taktie\u017e m\u00e1 za <strong>cie\u013e spevni\u0165 svaly a zlep\u0161i\u0165 celkov\u00e9 dr\u017eanie tela.<\/strong> M\u00e1 pozit\u00edvny vplyv na chrb\u00e1t, posil\u0148uje ho a zabezpe\u010duje jeho stabilitu.<\/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=\"5805,8347,28332,5902,4392,28694,49003,46027,36058,36211\" ><\/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=\"3_Zapaja_viacero_svalovych_skupin_naraz\"><\/span>3. Zap\u00e1ja viacero svalov\u00fdch skup\u00edn naraz<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zap\u00e1ja viac svalov, ne\u017e ak\u00fdko\u013evek in\u00fd cvik, vr\u00e1tane drepu. <strong>V\u010faka nemu zapoj\u00edte v\u0161etky hlavn\u00e9 svalov\u00e9 skupiny.<\/strong> Ak by ste mali vykona\u0165 len jeden cvik, robte pr\u00e1ve m\u0155tvy \u0165ah. <strong>Ten pracuje s va\u0161ou spodnou a vrchnou \u010das\u0165ou tela<\/strong>, vr\u00e1tane precvi\u010dovania svalov na chrbte.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-468341508.jpg\" alt=\"M\u0155tvy \u0165ah a jeho benefity a v\u00fdhody\" width=\"843\" height=\"562\" title=\"M\u0155tvy \u0165ah a jeho benefity a v\u00fdhody\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Zvysuje_silu_ktoru_vyuzijete_aj_mimo_posilnovne\"><\/span>4. Zvy\u0161uje silu, ktor\u00fa vyu\u017eijete aj mimo posil\u0148ovne<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak vykon\u00e1vate in\u00e9 silov\u00e9 cvi\u010denia, <strong>ako napr\u00edklad bench press<\/strong>, nerob\u00edte ni\u010d z toho, \u010do rob\u00edte v re\u00e1lnom \u017eivote. Predpoklad\u00e1me, \u017ee si len tak ne\u013eahnete na chrb\u00e1t a nedv\u00edhate nie\u010do do vzduchu. <strong>M\u0155tvy \u0165ah naopak buduje svaly<\/strong>, ktor\u00e9 potrebujete pri vykon\u00e1van\u00ed \u010dohoko\u013evek, \u010di u\u017e je to premiest\u0148ovanie n\u00e1bytku, <strong>s\u0165ahovanie alebo nosenie \u0165a\u017ek\u00fdch n\u00e1kupn\u00fdch ta\u0161iek.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-505777168.jpg\" alt=\"M\u0155tvy \u0165ah zv\u00fd\u0161i silu\" width=\"843\" height=\"562\" title=\"M\u0155tvy \u0165ah zv\u00fd\u0161i silu\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Je_jeden_z_najbezpecnejsich_cvikov\"><\/span>5. Je jeden z najbezpe\u010dnej\u0161\u00edch cvikov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u0155tvy \u0165ah je jedn\u00fdm z <strong>najbezpe\u010dnej\u0161\u00edch cvikov<\/strong>, ktor\u00e9 m\u00f4\u017eete vykon\u00e1va\u0165. Samozrejme, aj ten <strong>treba vykon\u00e1va\u0165 spr\u00e1vnou technikou<\/strong>. V priebehu cviku nie ste ale vystaven\u00fd riziku zavalenia \u010dinkou. Ak sa v\u0161ak dostanete do probl\u00e9mov a <strong>nebudete vl\u00e1da\u0165, \u010dinku, jednoducho, zhod\u00edte.<\/strong> Aj ke\u010f t\u00fdm sp\u00f4sob\u00edte hluk, podstatn\u00e9 je, \u017ee sebe neubl\u00ed\u017eite. &nbsp;Pr\u00e1ve preto k tomuto cviku <strong>nie je potrebn\u00fd ani sparing partner.<\/strong> Samozrejme, ak m\u00e1te niekoho, kto v\u00e1s pri tr\u00e9ningu motivuje k lep\u0161\u00edm v\u00fdkonom, pokojne m\u0155tvy \u0165ah vykon\u00e1vajte v jeho pr\u00edtomnosti.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-922292268.jpg\" alt=\"m\u0155tvy \u0165ah v\u00fdhody\" width=\"843\" height=\"562\" title=\"m\u0155tvy \u0165ah v\u00fdhody\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Buduje_silu_ruk\"><\/span>6. Buduje silu r\u00fak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u0155tve \u0165ahy s\u00fa zn\u00e1me t\u00fdm, \u017ee <strong>buduj\u00fa obrovsk\u00e9 mno\u017estvo sily,<\/strong> a to aj vo va\u0161om stisku. Je to preto, \u017ee va\u0161e prsty s\u00fa s\u00fa\u010das\u0165ou procesu zdv\u00edhania \u0165a\u017ek\u00fdch v\u00e1h. <strong>Predlaktie mus\u00ed pracova\u0165 neuverite\u013ene tvrdo,<\/strong> a ak budete postupova\u0165 zdv\u00edhan\u00edm \u0165a\u017ekej (ale spr\u00e1vnej) v\u00e1hy, va\u0161a sila bude st\u00fapa\u0165.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-601902710.jpg\" alt=\"M\u0155tvy \u0165ah a jeho benefity a v\u00fdhody\" width=\"843\" height=\"562\" title=\"M\u0155tvy \u0165ah a jeho benefity a v\u00fdhody\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Zvysuje_hladinu_hormonov\"><\/span>7. Zvy\u0161uje hladinu horm\u00f3nov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nejde v\u0161ak o horm\u00f3ny, ktor\u00e9 v\u00e1s emocion\u00e1lne vyved\u00fa z miery a bud\u00fa vami lomcova\u0165 hore dole. T\u00fdm, \u017ee sprav\u00edte 8 a\u017e 10 opakovan\u00ed m\u0155tveho \u0165ahu, <strong>m\u00f4\u017eete prispie\u0165 k zv\u00fd\u0161eniu &nbsp;hladiny testoster\u00f3nu<\/strong> a taktie\u017e <strong>hladiny rastov\u00e9ho horm\u00f3nu produkovan\u00e9ho vo va\u0161om tele<\/strong>. Testoster\u00f3n <strong>zvy\u0161uje rast svalovej hmoty<\/strong> a napom\u00e1ha pri svalov\u00fdch oprav\u00e1ch, zatia\u013e \u010do <strong>rastov\u00fd horm\u00f3n, ktor\u00fd je tvoren\u00fd v hypof\u00fdze<\/strong>, podporuje hojenie tkan\u00edv, n\u00e1rast svalovej hmoty a taktie\u017e<strong> spa\u013eovanie tukov.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-636707074.jpg\" alt=\"Deadlift a jeho v\u00fdhody \" width=\"843\" title=\"Deadlift a jeho v\u00fdhody \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Je_financne_nenarocny\"><\/span>8. Je finan\u010dne nen\u00e1ro\u010dn\u00fd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnoho cvi\u010den\u00ed si vy\u017eaduje mno\u017estvo predra\u017een\u00e9ho vybavenia, doplnkov, \u0161portovej obuvi \u010di oble\u010denia. No m\u0155tve \u0165ahy tak\u00e9 nie s\u00fa. <strong>Potrebujete ty\u010d a p\u00e1r z\u00e1va\u017e\u00ed<\/strong> (pod\u013ea toho ko\u013eko vl\u00e1dzete zdvihn\u00fa\u0165). Potom sta\u010d\u00ed zdvihn\u00fa\u0165, polo\u017ei\u0165 a hotovo. Samozrejme, <strong>nezab\u00fadajte sa najprv nau\u010di\u0165 spr\u00e1vnu techniku. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Zlepsi_vasu_kondiciu\"><\/span>9. Zlep\u0161\u00ed va\u0161u kond\u00edciu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Verte tomu, alebo nie, ale <strong>ak sprav\u00edte 10 opakovan\u00ed m\u0155tvych \u0165ahov, zv\u00fd\u0161i sa va\u0161a kardiovaskul\u00e1rna kond\u00edcia.<\/strong> Ni\u010d v\u0161ak netreba preh\u00e1\u0148a\u0165 a tak ako aj pri in\u00fdch cvikoch, by ste mali vykon\u00e1va\u0165 opakovania cvikov iba pok\u00fdm vl\u00e1dzete.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-911813174.jpg\" alt=\"M\u0155tvy \u0165ah zlep\u0161\u00ed va\u0161u kond\u00edciu\" width=\"843\" height=\"562\" title=\"M\u0155tvy \u0165ah zlep\u0161\u00ed va\u0161u kond\u00edciu\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Je_prevenciou_pred_zraneniami\"><\/span>10. Je prevenciou pred zraneniami<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u0155tvy \u0165ah m\u00f4\u017ee zabr\u00e1ni\u0165 zraneniam pr\u00e1ve t\u00fdm, \u017ee <strong>zvy\u0161uje silu va\u0161ich svalov okolo kritick\u00fdch \u0161liach a v\u00e4zov.<\/strong> Podpora k\u013abov so siln\u00fdmi svalmi m\u00e1 z\u00e1sadn\u00fd v\u00fdznam pri prevencii pred zraneniami, a to najm\u00e4 pri hamstringoch a v dolnej \u010dasti chrbta.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-914876178.jpg\" alt=\"m\u0155tvy \u0165ah v\u00fdhody\" width=\"843\" height=\"562\" title=\"m\u0155tvy \u0165ah v\u00fdhody\"\/><\/figure><\/div>\n\n\n\n<p>Ak st\u00e1le zva\u017eujete \u010di je m\u0155tvy \u0165ah t\u00fdm spr\u00e1vnym cvikom pre v\u00e1s, <strong>sk\u00faste si ho bez n\u00e1ro\u010dn\u00e9ho a \u0165a\u017ek\u00e9ho z\u00e1va\u017eia<\/strong>. \u010casom m\u00f4\u017eete prid\u00e1va\u0165 z\u00e1va\u017eia, s ktor\u00fdmi bude ruka v ruke prib\u00fada\u0165 aj va\u0161a sila.<\/p>\n\n\n\n<p>Ak ste ne\u017en\u00e9ho pohlavia, istotne viete, \u017ee sa nemus\u00edte b\u00e1\u0165 mas\u00edvnej maskularity, pre ktor\u00fa v\u00e4\u010d\u0161ina \u017eien odmieta silov\u00e9 cviky.<strong> V\u00e1\u0161mu telu tento cvik jednozna\u010dne len prospeje<\/strong>, zdokonal\u00edte si dr\u017eanie tela a pom\u00f4\u017eete aj svojej chrbtici.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Rob\u00edte m\u0155tve \u0165ahy?<\/strong> Pode\u013ete sa o va\u0161e sk\u00fasenosti s nami v koment\u00e1roch. Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, <strong>podporte ho zdie\u013ean\u00edm.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/lifting-straps-and-grips\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tLifting Straps and Grips\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>M\u0155tvy \u0165ah je d\u00f4le\u017eit\u00fd cvik s mno\u017estvom v\u00fdhod, o ktor\u00fdch ste mo\u017eno ani netu\u0161ili! Ak\u00fa s\u00fa tedy v\u00fdhody, kv\u00f4li ktor\u00fdm ho mus\u00edte vykon\u00e1va\u0165?!<\/p>\n","protected":false},"author":25,"featured_media":145227,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6053,6137,6062],"filter_section":[],"filter_attribute":[13026],"class_list":{"0":"post-277157","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-mrtvy-tah","9":"tag-silovy-trening","10":"tag-trening","11":"filter_attribute-spravna-technika-cvicenia","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>10 v\u00fdhod, kv\u00f4li ktor\u00fdm mus\u00edte robi\u0165 m\u0155tvy \u0165ah - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"M\u0155tvy \u0165ah je d\u00f4le\u017eit\u00fd cvik s mno\u017estvom v\u00fdhod, o ktor\u00fdch ste mo\u017eno ani netu\u0161ili! 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