{"id":287720,"date":"2021-08-16T08:30:00","date_gmt":"2021-08-16T06:30:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=287720"},"modified":"2021-10-18T09:10:37","modified_gmt":"2021-10-18T07:10:37","slug":"jak-cvicit-na-hrazde-10-cviku-pro-zacatecniky-i-pokrocile","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-cvicit-na-hrazde-10-cviku-pro-zacatecniky-i-pokrocile\/","title":{"rendered":"Jak cvi\u010dit na hrazd\u011b? 10 cvik\u016f pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-na-hrazde-10-cviku-pro-zacatecniky-i-pokrocile\/#Proc_cvicit_na_hrazde\" title=\"Pro\u010d cvi\u010dit na hrazd\u011b?&nbsp;\">Pro\u010d cvi\u010dit na hrazd\u011b?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-na-hrazde-10-cviku-pro-zacatecniky-i-pokrocile\/#Jak_cvicit_na_hrazde\" title=\"Jak cvi\u010dit na hrazd\u011b?\">Jak cvi\u010dit na hrazd\u011b?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-na-hrazde-10-cviku-pro-zacatecniky-i-pokrocile\/#10_zakladnich_cviku_na_hrazde_pro_silne_paze_zada_a_bricho\" title=\"10 z\u00e1kladn\u00edch cvik\u016f na hrazd\u011b pro siln\u00e9 pa\u017ee, z\u00e1da a b\u0159icho\">10 z\u00e1kladn\u00edch cvik\u016f na hrazd\u011b pro siln\u00e9 pa\u017ee, z\u00e1da a b\u0159icho<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-na-hrazde-10-cviku-pro-zacatecniky-i-pokrocile\/#Jak_udelat_prvni_shyb_Podrobny_navod_jak_na_to\" title=\"Jak ud\u011blat prvn\u00ed shyb? Podrobn\u00fd n\u00e1vod, jak na to\">Jak ud\u011blat prvn\u00ed shyb? Podrobn\u00fd n\u00e1vod, jak na to<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-na-hrazde-10-cviku-pro-zacatecniky-i-pokrocile\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Hrazda je sou\u010d\u00e1st\u00ed vybaven\u00ed t\u00e9m\u011b\u0159 v\u011bt\u0161iny posiloven. Najdete ji ale tak\u00e9 venku na workoutov\u00e9m h\u0159i\u0161ti. Dokonce je mo\u017en\u00e9, \u017ee jste si ji po\u0159\u00eddili dom\u016f, ale moc nev\u00edte, jak na n\u00ed cvi\u010dit. Spousta lid\u00ed si mysl\u00ed, \u017ee na hrazd\u011b zvl\u00e1dnou tr\u00e9novat pouze mu\u017ei, a to jen ti nejsiln\u011bj\u0161\u00ed. Po p\u0159e\u010dten\u00ed tohoto \u010dl\u00e1nku sami usoud\u00edte, \u017ee to tak ve skute\u010dnosti nen\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Na hrazd\u011b se toti\u017e nemus\u00ed d\u011blat jen shyby, muscle upy<\/strong> \u010di jin\u00e9 akrobatick\u00e9 kousky. Existuj\u00ed i jin\u00e9, jednodu\u0161\u0161\u00ed cviky, kter\u00e9 zvl\u00e1dne t\u00e9m\u011b\u0159 ka\u017ed\u00fd. V \u010dl\u00e1nku najdete n\u00e1vod, jak na n\u011b. M\u016f\u017eete si pak s jejich pomoc\u00ed zpest\u0159it tr\u00e9nink a d\u00e1t sv\u00e9mu t\u011blu<strong> nov\u00fd impuls pro rozvoj sval\u016f a funk\u010dn\u00ed s\u00edly.&nbsp;<\/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=\"Proc_cvicit_na_hrazde\"><\/span>Pro\u010d cvi\u010dit na hrazd\u011b?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Popularita cvi\u010den\u00ed na hrazd\u011b roste s po\u010dtem nov\u011b postaven\u00fdch workoutov\u00fdch h\u0159i\u0161\u0165 a dostupnost\u00ed t\u00e9to tr\u00e9ninkov\u00e9 <a href=\"https:\/\/gymbeam.cz\/multifunkcni-zavesna-hrazda-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pom\u016fcky<\/a> do dom\u00e1c\u00edch posiloven.<strong> Na hrazd\u011b tak nemus\u00edte tr\u00e9novat jen v posilovn\u011b, ale tak\u00e9 doma nebo venku.<\/strong> M\u016f\u017eete si ji jednodu\u0161e um\u00edstit i do dve\u0159\u00ed a dom\u00e1c\u00ed mini workoutov\u00e9 h\u0159i\u0161t\u011b je na sv\u011bt\u011b. Velkou v\u00fdhodou je, \u017ee na to nic dal\u0161\u00edho krom\u011b vlastn\u00edho t\u011bla nepot\u0159ebujete. P\u0159ibalit ale klidn\u011b m\u016f\u017eete <a href=\"https:\/\/gymbeam.cz\/set-expanderu-duoband-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumu<\/a>, kter\u00e1 v\u00e1m usnadn\u00ed prov\u00e1d\u011bn\u00ed cvik\u016f.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/image00011-2-1-749x1124.jpeg\" alt=\"Jak\u00e9 jsou v\u00fdhody cvi\u010den\u00ed na hrazd\u011b?\" class=\"wp-image-287754\" title=\"Jak\u00e9 jsou v\u00fdhody cvi\u010den\u00ed na hrazd\u011b?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/image00011-2-1-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/image00011-2-1-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/image00011-2-1-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/image00011-2-1-1365x2048.jpeg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/image00011-2-1-scaled.jpeg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>P\u0159i cvi\u010den\u00ed na hrazd\u011b rozv\u00edj\u00edte<strong> funk\u010dn\u00ed s\u00edlu, <\/strong>kterou pak vyu\u017eijete i v r\u00e1mci tr\u00e9ninku s \u010dinkami a v ka\u017edodenn\u00edm \u017eivot\u011b. Va\u0161e svaly budou toti\u017e efektivn\u011bji spolupracovat s nervovou soustavou, co\u017e znamen\u00e1, \u017ee je budete p\u0159i pohybu l\u00e9pe zapojovat. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravideln\u00fd tr\u00e9nink na hrazd\u011b z v\u00e1s nejsp\u00ed\u0161 Arnolda Schwarzeneggera neud\u011bl\u00e1, ale n\u011bjak\u00e9 svalov\u00e9 p\u0159\u00edr\u016fstky ur\u010dit\u011b o\u010dek\u00e1vat m\u016f\u017eete. Sta\u010d\u00ed se pod\u00edvat na takov\u00e9ho <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.youtube.com\/watch?v=RFPsvF3UOdo&amp;t=3s&amp;ab_channel=FrankMedrano\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Franka Medrana<\/a> a jin\u00e9 sportovce, kte\u0159\u00ed se v\u011bnuj\u00ed kalistenice. Ti za sv\u00e1 vymakan\u00e1 t\u011bla vd\u011b\u010d\u00ed pr\u00e1v\u011b hrazd\u011b. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pomoc\u00ed n\u00ed prim\u00e1rn\u011b posilujete hlavn\u011b svaly pa\u017e\u00ed <\/strong>(ramena, bicepsy, tricepsy, p\u0159edlokt\u00ed) a tak\u00e9 <strong>zad, hrudn\u00edku a b\u0159icha<\/strong>. Dos\u00e1hnete tak nejen vypracovan\u011bj\u0161\u00ed postavy, ale tak\u00e9 lep\u0161\u00edho dr\u017een\u00ed t\u011bla. Nav\u00edc z\u00edsk\u00e1te siln\u011bj\u0161\u00ed \u00fachop, kter\u00fd vyu\u017eijete t\u0159eba u t\u011b\u017ek\u00e9ho mrtv\u00e9ho tahu. <span style=\"color:#ff6600\" class=\"tadv-color\">[2\u20133]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento typ tr\u00e9ninku m\u00e1 i dal\u0161\u00ed v\u00fdhody, kter\u00e9 se poj\u00ed s t\u00e9m\u011b\u0159 ka\u017edou pohybovou aktivitou. Pom\u016f\u017ee v\u00e1m nejen s <strong>budov\u00e1n\u00edm svalov\u00e9 hmoty, <\/strong>ale sp\u00e1l\u00edte d\u00edky n\u011bmu tak\u00e9 slu\u0161n\u00e9 mno\u017estv\u00ed kalori\u00ed, a <strong>podpo\u0159\u00edte tak hubnut\u00ed.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00e1le zlep\u0161\u00edte fyzickou kondici a pohybov\u00e9 schopnosti, jako je koordinace, rovnov\u00e1ha nebo flexibilita.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pohybov\u00e1 aktivita m\u00e1 obecn\u011b blahod\u00e1rn\u00fd vliv na zdrav\u00ed,<\/strong> a nejen na to fyzick\u00e9. Sami nejsp\u00ed\u0161 zn\u00e1te ten skv\u011bl\u00fd pocit po tr\u00e9ninku, kter\u00fd je zp\u016fsoben zejm\u00e9na endorfiny (hormony \u0161t\u011bst\u00ed). D\u00edky tomu je pak sv\u011bt r\u016f\u017eov\u011bj\u0161\u00ed, v\u0161echno najednou snaz\u0161\u00ed a \u010dlov\u011bka to motivuje cvi\u010den\u00ed opakovat. <span style=\"color:#ff6600\" class=\"tadv-color\">[3\u20135]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_cvicit_na_hrazde\"><\/span>Jak cvi\u010dit na hrazd\u011b?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cvik\u016f na hrazd\u011b se nemus\u00edte ob\u00e1vat ani v p\u0159\u00edpad\u011b, \u017ee s cvi\u010den\u00edm teprve za\u010d\u00edn\u00e1te. Kdy\u017e se tomu budete v\u011bnovat pravideln\u011b, brzy uvid\u00edte skv\u011bl\u00e9 v\u00fdsledky.&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>V\u011bt\u0161inu cvik\u016f na hrazd\u011b m\u016f\u017eete p\u0159izp\u016fsobit sv\u00e9 tr\u00e9novanosti. <\/strong>Pokud je chcete zjednodu\u0161it, pou\u017eijte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/posilovaci-guma-cross-band-level-1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumu<\/a> alias expand\u00e9r, kter\u00e1 v\u00e1s odleh\u010d\u00ed, a usnadn\u00ed tak boj s gravitac\u00ed. V p\u0159\u00edpad\u011b, \u017ee jsou pro v\u00e1s z\u00e1kladn\u00ed cviky naopak p\u0159\u00edli\u0161 snadn\u00e9, p\u0159idejte z\u00e1t\u011b\u017e a posu\u0148te se tak na dal\u0161\u00ed \u00farove\u0148. Vyzkou\u0161ejte t\u0159eba tr\u00e9nink se <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/zatezova-vesta-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017eovou vestou<\/a>, p\u0159ipn\u011bte si<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> z\u00e1va\u017e\u00ed <\/a>na kotn\u00edky nebo pou\u017eijte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/opasek-na-zavazi-dip-belt-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">opasek<\/a>, na kter\u00fd jednodu\u0161e zav\u011bs\u00edte t\u0159eba kotou\u010d nebo men\u0161\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>.&nbsp;<\/li><li><strong>Tr\u00e9nink vybran\u00fdch cvik\u016f za\u0159azujte pravideln\u011b,<\/strong> alespo\u0148 2kr\u00e1t t\u00fddn\u011b. Ze za\u010d\u00e1tku u nich sta\u010d\u00ed d\u011blat jen p\u00e1r opakov\u00e1n\u00ed (nap\u0159\u00edklad 6\u201312 cvik\u016f, 3\u20135 s\u00e9ri\u00ed). Tyto po\u010dty zvedejte s t\u00edm, jak se budete postupn\u011b zlep\u0161ovat.&nbsp;<\/li><li><strong>Sna\u017ete se ka\u017ed\u00fd cvik prov\u00e1d\u011bt kontrolovan\u011b a pomalu. <\/strong>Dejte p\u0159ednost spr\u00e1vn\u00e9mu proveden\u00ed cviku p\u0159ed mno\u017estv\u00edm opakov\u00e1n\u00ed. Jen d\u00edky zvl\u00e1dnut\u00ed spr\u00e1vn\u00e9 techniky se budete zlep\u0161ovat. Nau\u010d\u00edte se toti\u017e zapojovat ty spr\u00e1vn\u00e9 svaly, a p\u0159edejdete tak zran\u011bn\u00edm a p\u0159\u00edpadn\u00fdm svalov\u00fdm dysbalanc\u00edm.&nbsp;<\/li><li><strong>Zkraje nemus\u00edte hned cel\u00fd tr\u00e9nink v\u011bnovat cvik\u016fm na hrazd\u011b.<\/strong> Vyberte si ze za\u010d\u00e1tku jen n\u011bkter\u00e9 a ty p\u0159idejte do va\u0161\u00ed rutiny. Nap\u0159\u00edklad v r\u00e1mci posilov\u00e1n\u00ed sval\u016f zad se v\u00e1m budou hodit t\u0159eba shyby nadhmatem na \u0161iroko, p\u0159i cvi\u010den\u00ed biceps\u016f zase zvolte shyby podhmatem na \u00fazko. Ke sv\u00fdm obl\u00edben\u00fdm cvik\u016fm na b\u0159icho zase m\u016f\u017eete p\u0159idat zved\u00e1n\u00ed kolen nebo L-sit.&nbsp;<\/li><li><strong>Kdy\u017e u\u017e se vyd\u00e1te na tr\u00e9nink na hrazd\u011b, vemte si s sebou <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/zavesny-posilovaci-system-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>z\u00e1v\u011bsn\u00fd posilovac\u00ed syst\u00e9m<\/strong><\/a><strong> nebo <a href=\"https:\/\/gymbeam.cz\/gymnasticke-kruhy-crossfit-gymbeam.html\" target=\"_blank\" aria-label=\"gymnastick\u00e9 kruhy. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gymnastick\u00e9 kruhy.<\/a><\/strong> Tyto cvi\u010debn\u00ed pom\u016fcky snadno p\u0159ichyt\u00edte za hrazdu a perfektn\u011b d\u00edky nim pos\u00edl\u00edte pa\u017ee, st\u0159ed t\u011bla a nohy. V\u00e1\u0161 tr\u00e9nink tak bude je\u0161t\u011b kreativn\u011bj\u0161\u00ed a z\u00e1rove\u0148 pos\u00edl\u00edte svaly, kter\u00e9 se zapojuj\u00ed i p\u0159i cvic\u00edch na hrazd\u011b. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jak spr\u00e1vn\u011b cvi\u010dit s TRX, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-se-zavesnym-posilovacim-systemem-seznamte-se-s-ucinnymi-cviky-na-cele-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" 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    <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=\"28338,32659,73135,80965,86281\" ><\/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=\"10_zakladnich_cviku_na_hrazde_pro_silne_paze_zada_a_bricho\"><\/span>10 z\u00e1kladn\u00edch cvik\u016f na hrazd\u011b pro siln\u00e9 pa\u017ee, z\u00e1da a b\u0159icho<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159ed samotn\u00fdm tr\u00e9ninkem se nezapome\u0148te lehce zah\u0159\u00e1t (b\u011bh na m\u00edst\u011b nebo sk\u00e1k\u00e1n\u00ed p\u0159es <a href=\"https:\/\/gymbeam.cz\/svihadlo-crossfit-red-gymbeam-1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo<\/a>). Pot\u00e9 rozh\u00fdbejte cel\u00e9 t\u011blo t\u00edm, \u017ee prokrou\u017e\u00edte velk\u00e9 klouby. Po skon\u010den\u00ed hlavn\u00ed \u010d\u00e1sti v\u011bnujte p\u00e1r minut protahov\u00e1n\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cekaj\u00ed v\u00e1s cviky, kter\u00fdmi \u00fa\u010dinn\u011b pos\u00edl\u00edte celou horn\u00ed polovinu t\u011bla. N\u011bkter\u00e9 z nich, jako t\u0159eba stahov\u00e1n\u00ed lopatek nebo negativn\u00ed shyby, v\u00e1m pomohou v cest\u011b k prvn\u00edmu shybu. A pokud pr\u00e1v\u011b ten zat\u00edm nezvl\u00e1d\u00e1te, vezm\u011bte si na pomoc expander.&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. Stahov\u00e1n\u00ed lopatek<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Zav\u011bste se za hrazdu nadhmatem (dlan\u011b sm\u011b\u0159uj\u00ed od v\u00e1s), \u00fachop je \u0161ir\u0161\u00ed, ne\u017e je \u0161\u00ed\u0159ka ramen. Aktivujte st\u0159ed t\u011bla a nohy nechte voln\u011b vyv\u011b\u0161en\u00e9.<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem kontrolovan\u011b st\u00e1hn\u011bte lopatky a ramena sm\u011brem od u\u0161\u00ed. Na sekundu vydr\u017ete v horn\u00ed pozici a pak se vra\u0165te zp\u011bt do v\u00fdchoz\u00ed polohy a pohyb zopakujte.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Houp\u00e1n\u00ed se, nekontrolovan\u00fd pohyb, nedostate\u010dn\u00fd nebo zbyte\u010dn\u011b velk\u00fd rozsah v pohybu.<\/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\/08\/hrazda-Scapula-pull-up.gif\" alt=\"Jak na cvik stahov\u00e1n\u00ed lopatek na hrazd\u011b?\" class=\"wp-image-287784\" width=\"853\" height=\"480\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit stahov\u00e1n\u00ed lopatek na hrazd\u011b?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Negativn\u00ed shyby<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Zav\u011bste se na hrazdu do horn\u00ed pozice shybu (klidn\u011b na ni vysko\u010dte nebo vylezte <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\">pomoc\u00ed bedny<\/a>) nadhmatem (dlan\u011b sm\u011b\u0159uj\u00ed od v\u00e1s) s \u00fachopem \u0161ir\u0161\u00edm, ne\u017e je \u0161\u00ed\u0159e ramen. Aktivujte st\u0159ed t\u011bla a tak\u00e9 svaly zad a pa\u017e\u00ed.&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem se co nejpomaleji spou\u0161t\u011bjte do spodn\u00ed pozice shybu. Ve chv\u00edli, kdy m\u00e1te t\u00e9m\u011b\u0159 propnut\u00e9 lokty, se postavte na bednu \u010di zem a op\u011bt p\u0159ejd\u011bte do v\u00fdchoz\u00ed polohy a pohyb zopakujte.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>P\u0159\u00edli\u0161 rychl\u00e9 spou\u0161t\u011bn\u00ed dolu, nekontrolovan\u00fd pohyb, houp\u00e1n\u00ed se, nedostate\u010dn\u00e1 aktivace sval\u016f zad, pa\u017e\u00ed a b\u0159icha<strong>.&nbsp;<\/strong><\/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\/08\/hrazda-Negative-pull-ups.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit negativn\u00ed shyby na hrazd\u011b?\" class=\"wp-image-287801\" width=\"853\" height=\"480\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit negativn\u00ed shyby na hrazd\u011b?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Shyby podhmatem&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Zav\u011bste se na hrazdu podhmatem (dlan\u011b sm\u011b\u0159uj\u00ed k v\u00e1m), \u00fachop je zhruba na \u0161\u00ed\u0159i ramen. Nohy m\u016f\u017eete nechat vyv\u011b\u0161en\u00e9, nebo je pokr\u010dte v kolenou a p\u0159ek\u0159i\u017ete p\u0159es sebe. Aktivujte st\u0159ed t\u011bla.<\/li><li><strong>Proveden\u00ed: <\/strong>St\u00e1hn\u011bte lopatky a s v\u00fddechem aktivujte svaly zad a pa\u017e\u00ed a za\u010dn\u011bte se p\u0159itahovat nahoru. Hrudn\u00edkem sm\u011b\u0159ujte k hrazd\u011b. A\u017e se dostanete hlavou lehce nad \u00farove\u0148 hrazdy, s n\u00e1dechem se za\u010dn\u011bte pomalu spou\u0161t\u011bt dol\u016f. Vra\u0165te se do v\u00fdchoz\u00ed pozice, nevyv\u011b\u0161ujte se z lopatek a shyb zopakujte.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Houp\u00e1n\u00ed se, nedostate\u010dn\u00fd rozsah pohybu, kulacen\u00ed zad v horn\u00ed pozici, vyv\u011b\u0161ov\u00e1n\u00ed lopatek a dopomoc \u0161vihem nohou.<\/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\/08\/hrazda-Chin-up-podhmat.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit shyby podhmatem na hrazd\u011b?\" class=\"wp-image-287816\" width=\"853\" height=\"480\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit shyby podhmatem na hrazd\u011b?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Shyby nadhmatem na \u00fazko<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Zav\u011bste se za hrazdu nadhmatem (dlan\u011b sm\u011b\u0159uj\u00ed od v\u00e1s), \u00fachop je m\u00edrn\u011b \u0161ir\u0161\u00ed, ne\u017e je \u0161\u00ed\u0159ka ramen. Nohy m\u016f\u017eete nechat vyv\u011b\u0161en\u00e9, nebo je pokr\u010dte v kolenou a p\u0159ek\u0159i\u017ete p\u0159es sebe. Aktivujte st\u0159ed t\u011bla.<\/li><li><strong>Proveden\u00ed: <\/strong>St\u00e1hn\u011bte lopatky a s v\u00fddechem aktivujte svaly zad a pa\u017e\u00ed a za\u010dn\u011bte se p\u0159itahovat nahoru. Hrudn\u00edkem sm\u011b\u0159ujte k hrazd\u011b. A\u017e se dostanete hlavou lehce nad \u00farove\u0148 hrazdy, s n\u00e1dechem se za\u010dn\u011bte pomalu spou\u0161t\u011bt dol\u016f. Vra\u0165te se do v\u00fdchoz\u00ed pozice, nevyv\u011b\u0161ujte se z lopatek a shyb zopakujte.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Houp\u00e1n\u00ed se, nedostate\u010dn\u00fd rozsah pohybu, kulacen\u00ed zad, vyv\u011b\u0161ov\u00e1n\u00ed lopatek, dopomoc \u0161vihem nohou.<\/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\/08\/hrazda-Pull-up-nadhmat-na-uzko.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit shyby nadhmatem na \u00fazko?\" class=\"wp-image-287834\" width=\"853\" height=\"480\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit shyby nadhmatem na \u00fazko?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Shyby nadhmatem na \u0161iroko<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Zav\u011bste se za hrazdu nadhmatem (dlan\u011b sm\u011b\u0159uj\u00ed od v\u00e1s), \u00fachop je \u0161ir\u0161\u00ed, ne\u017e je \u0161\u00ed\u0159ka ramen. Nohy m\u016f\u017eete nechat vyv\u011b\u0161en\u00e9, nebo je pokr\u010dte v kolenou a p\u0159ek\u0159i\u017ete p\u0159es sebe. Aktivujte st\u0159ed t\u011bla.<\/li><li><strong>Proveden\u00ed: <\/strong>St\u00e1hn\u011bte lopatky a s v\u00fddechem aktivujte svaly zad a pa\u017e\u00ed a za\u010dn\u011bte se p\u0159itahovat nahoru. Hrudn\u00edkem sm\u011b\u0159ujte k hrazd\u011b. A\u017e se dostanete hlavou lehce nad \u00farove\u0148 hrazdy, tak se s n\u00e1dechem za\u010dn\u011bte pomalu spou\u0161t\u011bt dol\u016f. Vra\u0165te se do v\u00fdchoz\u00ed pozice, nevyv\u011b\u0161ujte se z lopatek a shyb zopakujte.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Houp\u00e1n\u00ed se, nedostate\u010dn\u00fd rozsah pohybu, kulacen\u00ed zad v horn\u00ed pozici, vyv\u011b\u0161ov\u00e1n\u00ed lopatek, dopomoc \u0161vihem nohou.<\/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\/08\/hrazda-Pull-up-nadhmat-na-siroko.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit shyby nadhmatem na \u0161iroko?\" class=\"wp-image-287852\" width=\"853\" height=\"480\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit shyby nadhmatem na \u0161iroko?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. P\u0159\u00edtahy kolen ve visu na hrazd\u011b<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Zav\u011bste se na hrazdu, chytn\u011bte ji nadhmatem (dlan\u011b sm\u011b\u0159uj\u00ed od v\u00e1s) s \u00fachopem \u0161ir\u0161\u00edm, ne\u017e je \u0161\u00ed\u0159e ramen. St\u00e1hn\u011bte lopatky a nohy nechte nata\u017een\u00e9.<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem aktivujte b\u0159i\u0161n\u00ed svaly a s jejich pomoc\u00ed p\u0159it\u00e1hn\u011bte kolena sm\u011brem k trupu. Lopatky jsou po celou dobu sta\u017een\u00e9 dol\u016f. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed pozice. Pot\u00e9 pohyb zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Houp\u00e1n\u00ed se, nekontrolovan\u00fd pohyb, vyv\u011b\u0161ov\u00e1n\u00ed lopatek, dopomoc \u0161vihem nohou.<\/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\/08\/hrazda-Knee-raises.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit p\u0159\u00edtahy kolen na hrazd\u011b?\" class=\"wp-image-287867\" width=\"853\" height=\"480\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit p\u0159\u00edtahy kolen na hrazd\u011b?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. \u0160ikm\u00e9 p\u0159\u00edtahy kolen ve visu na hrazd\u011b<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Zav\u011bste se na hrazdu, chytn\u011bte ji nadhmatem (dlan\u011b sm\u011b\u0159uj\u00ed od v\u00e1s) s \u00fachopem \u0161ir\u0161\u00edm, ne\u017e je \u0161\u00ed\u0159e ramen. St\u00e1hn\u011bte lopatky, nohy jsou nata\u017een\u00e9.<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed aktivace b\u0159i\u0161n\u00edch sval\u016f p\u0159it\u00e1hn\u011bte kolena \u0161ikm\u00fdm sm\u011brem k trupu. M\u016f\u017eete si p\u0159edstavovat, \u017ee se chcete koleny dotknout podpa\u017e\u00ed. Lopatky jsou po celou dobu sta\u017eeny dol\u016f. S n\u00e1dechem nohy narovnejte a vra\u0165te se do v\u00fdchoz\u00ed pozice. Pot\u00e9 pohyb zopakujte na druhou stranu.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Houp\u00e1n\u00ed se, nekontrolovan\u00fd pohyb, vyv\u011b\u0161ov\u00e1n\u00ed lopatek, nedostate\u010dn\u00fd rozsah v pohybu, dopomoc \u0161vihem nohou.&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\/08\/hrazda-Twisted-knee-raises.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit \u0161ikm\u00e9 p\u0159\u00edtahy kolen na hrazd\u011b?\" class=\"wp-image-287881\" width=\"853\" height=\"480\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit \u0161ikm\u00e9 p\u0159\u00edtahy kolen na hrazd\u011b?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. P\u0159edno\u017eov\u00e1n\u00ed ve visu na hrazd\u011b<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Zav\u011bste se na hrazdu, chytn\u011bte ji nadhmatem (dlan\u011b sm\u011b\u0159uj\u00ed od v\u00e1s) s \u00fachopem \u0161ir\u0161\u00edm, ne\u017e je \u0161\u00ed\u0159e ramen. St\u00e1hn\u011bte lopatky, nohy jsou nata\u017een\u00e9.<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed aktivace b\u0159i\u0161n\u00edch sval\u016f zvedn\u011bte nata\u017een\u00e9 nohy nejl\u00e9pe a\u017e do \u00farovn\u011b, kdy sv\u00edraj\u00ed s t\u011blem prav\u00fd \u00fahel (nebo kam a\u017e to sami zvl\u00e1dnete). Sekundu v t\u00e9to pozici vytrvejte a pot\u00e9 nohy kontrolovan\u011b s n\u00e1dechem spou\u0161t\u011bjte dol\u016f a pohyb zopakujte.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Houp\u00e1n\u00ed se,nekontrolovan\u00fd pohyb, vyv\u011b\u0161ov\u00e1n\u00ed lopatek, nedostate\u010dn\u00fd rozsah v pohybu.&nbsp;&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\/08\/hrazda-Straight-leg-raises.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit p\u0159edno\u017eov\u00e1n\u00ed nohou na hrazd\u011b?\" class=\"wp-image-287895\" width=\"853\" height=\"480\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit p\u0159edno\u017eov\u00e1n\u00ed nohou na hrazd\u011b?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. V\u00fddr\u017e v p\u0159edno\u017een\u00ed ve visu na hrazd\u011b v tzv. \u201cL-situ\u201d<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Zav\u011bste se na hrazdu, chytn\u011bte ji nadhmatem (dlan\u011b sm\u011b\u0159uj\u00ed od v\u00e1s) s \u00fachopem \u0161ir\u0161\u00edm, ne\u017e je \u0161\u00ed\u0159e va\u0161ich ramen. St\u00e1hn\u011bte lopatky, nohy jsou nata\u017een\u00e9.<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed aktivace b\u0159i\u0161n\u00edch sval\u016f zvedn\u011bte nata\u017een\u00e9 nohy nejl\u00e9pe a\u017e do \u00farovn\u011b, kdy sv\u00edraj\u00ed s t\u011blem prav\u00fd \u00fahel (nebo kam a\u017e to sami zvl\u00e1dnete). V t\u00e9to pozici se sna\u017ete vytrvat co nejd\u00e9le a pot\u00e9 nohy spus\u0165te dol\u016f a cvik zopakujte.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nekontrolovan\u00fd pohyb a nadm\u011brn\u00e9 houp\u00e1n\u00ed, vyv\u011b\u0161ov\u00e1n\u00ed lopatek, nedostate\u010dn\u00e1 v\u00fddr\u017e v horn\u00ed pozici.&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\/08\/hrazda-L-sit-hold.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit cvi\u010dit L-sit na hrazd\u011b?\" class=\"wp-image-287909\" width=\"853\" height=\"480\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit cvi\u010dit L-sit na hrazd\u011b?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. P\u0159itahov\u00e1n\u00ed nohou k hrazd\u011b ve visu&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Zav\u011bste se na hrazdu, chytn\u011bte ji nadhmatem (dlan\u011b sm\u011b\u0159uj\u00ed od v\u00e1s) s \u00fachopem \u0161ir\u0161\u00edm, ne\u017e je \u0161\u00ed\u0159e ramen. St\u00e1hn\u011bte lopatky a nohy jsou nata\u017een\u00e9.<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed aktivace b\u0159i\u0161n\u00edch sval\u016f zvedn\u011bte nata\u017een\u00e9 nohy nejl\u00e9pe a\u017e do t\u00e9 v\u00fd\u0161e, \u017ee se nohama dotknete hrazdy. Pomalu se vra\u0165te do v\u00fdchoz\u00ed polohy a pohyb zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Houp\u00e1n\u00ed se,nekontrolovan\u00fd pohyb, vyv\u011b\u0161ov\u00e1n\u00ed lopatek, nedostate\u010dn\u00fd rozsah v pohybu.&nbsp;&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\/08\/hrazda-Toes-to-bar.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit toes to bar na hrazd\u011b?\" class=\"wp-image-287923\" width=\"853\" height=\"480\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit toes to bar na hrazd\u011b?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_udelat_prvni_shyb_Podrobny_navod_jak_na_to\"><\/span>Jak ud\u011blat prvn\u00ed shyb? Podrobn\u00fd n\u00e1vod, jak na to<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Jak zvl\u00e1dnout shyb na hrazd\u011b l Jakub En\u017el l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/9WEJj5qLI18?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na hrazd\u011b si m\u016f\u017eete zacvi\u010dit t\u00e9m\u011b\u0159 kdekoliv. Sta\u010d\u00ed nav\u0161t\u00edvit posilovnu, zaj\u00edt na bl\u00edzk\u00e9 workoutov\u00e9 h\u0159i\u0161t\u011b nebo si ji po\u0159\u00eddit dom\u016f a um\u00edstit mezi dve\u0159e nebo p\u0159ivrtat na strop. M\u016f\u017eete na n\u00ed prov\u00e1d\u011bt r\u016fzn\u00e9 varianty shyb\u016f a tak\u00e9 \u00fa\u010dinn\u00e9 cviky na b\u0159icho. <strong>Zlep\u0161\u00edte si d\u00edky tomu dr\u017een\u00ed t\u011bla, pos\u00edl\u00edte ruce, z\u00e1da a b\u0159icho. <\/strong>Tak\u00e9 z\u00edsk\u00e1te v\u011bt\u0161\u00ed funk\u010dn\u00ed s\u00edlu, a t\u00edm p\u00e1dem lep\u0161\u00ed kontrolu nad sv\u00fdmi svaly.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tr\u00e9nink na hrazd\u011b je nav\u00edc velmi efektivn\u00ed, a pokud u n\u011bj vytrv\u00e1te, budete brzy pozorovat zlep\u0161en\u00ed a zv\u011bt\u0161en\u00ed hmoty z\u00e1dov\u00fdch sval\u016f. Zvl\u00e1dnete pak t\u0159eba v\u00edce opakov\u00e1n\u00ed dan\u00e9ho cviku nebo jej provedete kvalitn\u011bji. Je to jednoduch\u00e1 cesta za zlep\u0161en\u00edm kondice t\u011bla i mysli.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, nezapome\u0148te jej sd\u00edlet se sv\u00fdmi p\u0159\u00e1teli, kte\u0159\u00ed tak\u00e9 jist\u011b ocen\u00ed tipy na cviky na hrazd\u011b.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/workout-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMulti-Purpose Workout Bars\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","protected":false},"excerpt":{"rendered":"<p>Jak spr\u00e1vn\u011b cvi\u010dit na hrazd\u011b a jak zvl\u00e1dnout shyb? V \u010dl\u00e1nku najdete n\u00e1vod na 10 \u00fa\u010dinn\u00fdch cvik\u016f pro siln\u011bj\u0161\u00ed pa\u017ee, z\u00e1da a b\u0159icho. <\/p>\n","protected":false},"author":129,"featured_media":287942,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6453,7101,7659,7479],"filter_section":[],"filter_attribute":[13021,13014,13013,13012,13015,13026],"class_list":{"0":"post-287720","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviceni","9":"tag-pomucky-na-cviceni","10":"tag-shyby","11":"tag-trenink","12":"filter_attribute-cviky-a-treningy-s-pomockami","13":"filter_attribute-cviky-na-chrbat","14":"filter_attribute-cviky-na-hrudnik","15":"filter_attribute-cviky-na-ramena","16":"filter_attribute-cviky-na-ruky","17":"filter_attribute-spravna-technika-cvicenia","18":"h-entry","19":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak cvi\u010dit na hrazd\u011b? 10 cvik\u016f pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak spr\u00e1vn\u011b cvi\u010dit na hrazd\u011b? V \u010dl\u00e1nku najdete 10 cvik\u016f na hrazd\u011b pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9. Pos\u00edl\u00edte d\u00edky nim b\u0159icho, pa\u017ee, z\u00e1da a zlep\u0161\u00edte funk\u010dn\u00ed s\u00edlu.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/jak-cvicit-na-hrazde-10-cviku-pro-zacatecniky-i-pokrocile\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak cvi\u010dit na hrazd\u011b? 10 cvik\u016f pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jak spr\u00e1vn\u011b cvi\u010dit na hrazd\u011b? V \u010dl\u00e1nku najdete 10 cvik\u016f na hrazd\u011b pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9. Pos\u00edl\u00edte d\u00edky nim b\u0159icho, pa\u017ee, z\u00e1da a zlep\u0161\u00edte funk\u010dn\u00ed s\u00edlu.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-na-hrazde-10-cviku-pro-zacatecniky-i-pokrocile\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-08-16T06:30:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-10-18T07:10:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/1.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=\"Mark\u00e9ta Tesa\u0159ov\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=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-na-hrazde-10-cviku-pro-zacatecniky-i-pokrocile\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-na-hrazde-10-cviku-pro-zacatecniky-i-pokrocile\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Jak cvi\u010dit na hrazd\u011b? 10 cvik\u016f pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9\",\"datePublished\":\"2021-08-16T06:30:00+00:00\",\"dateModified\":\"2021-10-18T07:10:37+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-na-hrazde-10-cviku-pro-zacatecniky-i-pokrocile\/\"},\"wordCount\":2513,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-na-hrazde-10-cviku-pro-zacatecniky-i-pokrocile\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/1.png\",\"keywords\":[\"cvi\u010den\u00ed\",\"pom\u016fcky na cvi\u010den\u00ed\",\"shyby\",\"tr\u00e9nink\"],\"articleSection\":[\"Cviky a tr\u00e9ninky\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-na-hrazde-10-cviku-pro-zacatecniky-i-pokrocile\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-na-hrazde-10-cviku-pro-zacatecniky-i-pokrocile\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-na-hrazde-10-cviku-pro-zacatecniky-i-pokrocile\/\",\"name\":\"Jak cvi\u010dit na hrazd\u011b? 10 cvik\u016f pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9 - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-na-hrazde-10-cviku-pro-zacatecniky-i-pokrocile\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-na-hrazde-10-cviku-pro-zacatecniky-i-pokrocile\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/1.png\",\"datePublished\":\"2021-08-16T06:30:00+00:00\",\"dateModified\":\"2021-10-18T07:10:37+00:00\",\"description\":\"Jak spr\u00e1vn\u011b cvi\u010dit na hrazd\u011b? 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