{"id":289265,"date":"2021-08-16T21:57:45","date_gmt":"2021-08-16T19:57:45","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=289265"},"modified":"2023-03-06T14:47:46","modified_gmt":"2023-03-06T13:47:46","slug":"ako-cvicit-na-hrazde-10-cvikov-pre-zaciatocnikov-aj-pokrocilych","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-cvicit-na-hrazde-10-cvikov-pre-zaciatocnikov-aj-pokrocilych\/","title":{"rendered":"Ako cvi\u010di\u0165 na hrazde? 10 cvikov pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch"},"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\/ako-cvicit-na-hrazde-10-cvikov-pre-zaciatocnikov-aj-pokrocilych\/#Preco_cvicit_na_hrazde\" title=\"Pre\u010do cvi\u010di\u0165 na hrazde?\">Pre\u010do cvi\u010di\u0165 na hrazde?<\/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\/ako-cvicit-na-hrazde-10-cvikov-pre-zaciatocnikov-aj-pokrocilych\/#Ako_cvicit_na_hrazde\" title=\"Ako cvi\u010di\u0165 na hrazde?\">Ako cvi\u010di\u0165 na hrazde?<\/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\/ako-cvicit-na-hrazde-10-cvikov-pre-zaciatocnikov-aj-pokrocilych\/#10_zakladnych_cvikov_na_hrazde_na_silne_ruky_a_brucho_ci_na_silny_chrbat\" title=\"10 z\u00e1kladn\u00fdch cvikov na hrazde na siln\u00e9 ruky a brucho \u010di na siln\u00fd chrb\u00e1t\">10 z\u00e1kladn\u00fdch cvikov na hrazde na siln\u00e9 ruky a brucho \u010di na siln\u00fd chrb\u00e1t<\/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\/ako-cvicit-na-hrazde-10-cvikov-pre-zaciatocnikov-aj-pokrocilych\/#Ako_urobit_prvy_zhyb_Podrobny_navod_ako_na_to\" title=\"Ako urobi\u0165 prv\u00fd zhyb? Podrobn\u00fd n\u00e1vod, ako na to\">Ako urobi\u0165 prv\u00fd zhyb? Podrobn\u00fd n\u00e1vod, ako 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.sk\/blog\/ako-cvicit-na-hrazde-10-cvikov-pre-zaciatocnikov-aj-pokrocilych\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Hrazda je s\u00fa\u010das\u0165ou vybavenia v\u00e4\u010d\u0161iny posil\u0148ovn\u00ed. Av\u0161ak n\u00e1jdete ju aj vonku na workoutovom ihrisku. Dokonca je mo\u017en\u00e9, \u017ee ste si ju zaobstarali domov, no neviete, ako na nej cvi\u010di\u0165. Mnoho \u013eud\u00ed si mysl\u00ed, \u017ee na hrazde zvl\u00e1dnu tr\u00e9nova\u0165 iba mu\u017ei, a to len t\u00ed najsilnej\u0161\u00ed. Po pre\u010d\u00edtan\u00ed tohto \u010dl\u00e1nku sami us\u00fadite, \u017ee to tak v skuto\u010dnosti nie je.&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 hrazde sa toti\u017e nemusia robi\u0165 len zhyby, muscle upy<\/strong> \u010di in\u00e9 akrobatick\u00e9 k\u00fasky. Existuj\u00fa aj \u010fal\u0161ie, jednoduch\u0161ie cviky, ktor\u00e9 zvl\u00e1dne takmer ka\u017ed\u00fd. V \u010dl\u00e1nku n\u00e1jdete n\u00e1vod, ako na ne. S ich pomocou si potom m\u00f4\u017eete spestri\u0165 tr\u00e9ning a da\u0165 svojmu telu<strong> nov\u00fd impulz pre rozvoj svalov a funk\u010dnej sily<\/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=\"Preco_cvicit_na_hrazde\"><\/span>Pre\u010do cvi\u010di\u0165 na hrazde?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Popularita cvi\u010denia na hrazde rastie s po\u010dtom novopostaven\u00fdch workoutov\u00fdch ihr\u00edsk a dostupnos\u0165ou tejto tr\u00e9ningovej <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/multifunkcna-zavesna-hrazda-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pom\u00f4cky<\/a> v dom\u00e1cich posil\u0148ovniach.<strong> Na hrazde tak nemus\u00edte tr\u00e9nova\u0165 len v posil\u0148ovni, ale aj doma alebo vonku.<\/strong> M\u00f4\u017eete si ju jednoducho umiestni\u0165 do dver\u00ed a dom\u00e1ce miniworkoutov\u00e9 ihrisko je na svete. Ve\u013ekou v\u00fdhodou je, \u017ee na to ni\u010d okrem vlastn\u00e9ho tela nepotrebujete. Pribali\u0165 v\u0161ak pokojne m\u00f4\u017eete <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/set-expanderov-duoband-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovaciu gumu<\/a>, ktor\u00e1 v\u00e1m u\u013eah\u010d\u00ed vykon\u00e1vanie cvikov.<\/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=\"Ak\u00e9 s\u00fa v\u00fdhody cvi\u010denia na hrazde?\" class=\"wp-image-287754\" title=\"Ak\u00e9 s\u00fa v\u00fdhody cvi\u010denia na hrazde?\" 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>Pri cvi\u010den\u00ed na hrazde rozv\u00edjate<strong> funk\u010dn\u00fa silu<\/strong>, ktor\u00fa potom vyu\u017eijete aj v r\u00e1mci tr\u00e9ningu s \u010dinkami a v ka\u017edodennom \u017eivote. Va\u0161e svaly bud\u00fa toti\u017e efekt\u00edvnej\u0161ie spolupracova\u0165 s nervovou s\u00fastavou, \u010do znamen\u00e1, \u017ee ich budete pri pohybe lep\u0161ie zap\u00e1ja\u0165. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u00e9ning na hrazde z v\u00e1s pravdepodobne Arnolda Schwarzeneggera neurob\u00ed, ale nejak\u00e9 svalov\u00e9 pr\u00edrastky ur\u010dite m\u00f4\u017eete o\u010dak\u00e1va\u0165. Sta\u010d\u00ed sa pozrie\u0165 na tak\u00e9ho <a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/watch?v=RFPsvF3UOdo&amp;t=3s&amp;ab_channel=FrankMedrano\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Franka Medrana<\/a> a in\u00fdch \u0161portovcov, ktor\u00ed sa venuj\u00fa kalistenike. T\u00ed za svoje vymakan\u00e9 tel\u00e1 v\u010fa\u010dia pr\u00e1ve hrazde.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pomocou nej posil\u0148ujete hlavne svaly r\u00fak <\/strong>(ramen\u00e1, bicepsy, tricepsy, predlaktia) a tie\u017e <strong>chrbta, hrudn\u00edka a brucha<\/strong>. Dosiahnete tak nielen vypracovanej\u0161iu postavu, ale aj lep\u0161ie dr\u017eanie tela. Navy\u0161e z\u00edskate silnej\u0161\u00ed \u00fachop, ktor\u00fd vyu\u017eijete napr\u00edklad pri \u0165a\u017ekom m\u0155tvom \u0165ahu. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u00e9ningu m\u00e1 aj \u010fal\u0161ie v\u00fdhody, ktor\u00e9 sa sp\u00e1jaj\u00fa s takmer ka\u017edou pohybovou aktivitou. Pom\u00f4\u017ee v\u00e1m nielen <strong>s budovan\u00edm svalovej hmoty<\/strong>, ale v\u010faka nemu sp\u00e1lite aj slu\u0161n\u00e9 mno\u017estvo kal\u00f3ri\u00ed, a tak <strong>podpor\u00edte chudnutie<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zlep\u0161\u00edte si navy\u0161e fyzick\u00fa kond\u00edciu a pohybov\u00e9 schopnosti, ako je koordin\u00e1cia, rovnov\u00e1ha alebo 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 v\u0161eobecne blahodarn\u00fd vplyv na zdravie<\/strong>, a nielen na to fyzick\u00e9. Sami asi pozn\u00e1te ten skvel\u00fd pocit po tr\u00e9ningu, ktor\u00fd je sp\u00f4soben\u00fd najm\u00e4 endorf\u00ednmi (horm\u00f3nmi \u0161\u0165astia). V\u010faka tomu je potom svet kraj\u0161\u00ed, v\u0161etko je zrazu jednoduch\u0161ie a to \u010dloveka motivuje opakova\u0165 cvi\u010denie. <span class=\"tadv-color\" style=\"color: #ff6600\">[3\u20135]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_cvicit_na_hrazde\"><\/span>Ako cvi\u010di\u0165 na hrazde?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cvikov na hrazde sa nemus\u00edte ob\u00e1va\u0165 ani v pr\u00edpade, \u017ee s cvi\u010den\u00edm pr\u00e1ve za\u010d\u00ednate. Ke\u010f sa tomu budete venova\u0165 pravidelne, \u010doskoro uvid\u00edte skvel\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\u00e4\u010d\u0161inu cvikov na hrazde m\u00f4\u017eete prisp\u00f4sobi\u0165 svojej tr\u00e9novanosti. <\/strong>Ak ju chcete zjednodu\u0161i\u0165, pou\u017eite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-cross-band-level-1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">posil\u0148ovaciu gumu<\/a> alias expander, ktor\u00e1 v\u00e1s od\u013eah\u010d\u00ed, a preto u\u013eah\u010d\u00ed boj s gravit\u00e1ciou. V pr\u00edpade, \u017ee s\u00fa pre v\u00e1s z\u00e1kladn\u00e9 cviky naopak pr\u00edli\u0161 jednoduch\u00e9, pridajte z\u00e1\u0165a\u017e a posu\u0148te sa takto na \u010fal\u0161iu \u00farove\u0148. Vysk\u00fa\u0161ajte napr\u00edklad tr\u00e9ning so <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zatazova-vesta-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1\u0165a\u017eovou vestou<\/a>, pripnite si<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> z\u00e1va\u017eie <\/a>na \u010dlenky alebo pou\u017eite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/opasok-na-zavazie-dip-belt-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">opasok<\/a>, na ktor\u00fd jednoducho zaves\u00edte kot\u00fa\u010d alebo men\u0161\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>.<\/li><li><strong>Tr\u00e9ning vybran\u00fdch cvikov zara\u010fujte pravidelne<\/strong>, aspo\u0148 2-kr\u00e1t t\u00fd\u017edenne. Zo za\u010diatku pri nich sta\u010d\u00ed robi\u0165 len nieko\u013eko opakovan\u00ed (napr\u00edklad 6 \u2013 12 cvikov, 3 \u2013 5 s\u00e9ri\u00ed). Tieto po\u010dty zvy\u0161ujte pod\u013ea toho, ako sa budete postupne zlep\u0161ova\u0165.<\/li><li><strong>Sna\u017ete sa ka\u017ed\u00fd cvik vykon\u00e1va\u0165 kontrolovane a pomaly. <\/strong>Dajte prednos\u0165 spr\u00e1vnemu vykonaniu cviku pred mno\u017estvom opakovan\u00ed. Len v\u010faka zvl\u00e1dnutiu spr\u00e1vnej techniky sa budete zlep\u0161ova\u0165. Nau\u010d\u00edte sa toti\u017e zap\u00e1ja\u0165 tie spr\u00e1vne svaly, a tak pred\u00eddete zraneniam a pr\u00edpadnej svalovej dysbalancii.<\/li><li><strong>Spo\u010diatku nemus\u00edte hne\u010f cel\u00fd tr\u00e9ning venova\u0165 cvikom na hrazde.<\/strong> Zo za\u010diatku si vyberte len niektor\u00e9 a tie pridajte do va\u0161ej rutiny. Napr\u00edklad v r\u00e1mci posil\u0148ovania svalov chrbta sa v\u00e1m bud\u00fa hodi\u0165 napr\u00edklad zhyby nadhmatom na\u0161iroko, pri cvi\u010den\u00ed bicepsov si zase zvo\u013ete zhyby podhmatom na\u00fazko. K svojim ob\u013e\u00faben\u00fdm cvikom na brucho zase m\u00f4\u017eete prida\u0165 dv\u00edhanie kolien alebo L-sit.<\/li><li><strong>Ke\u010f sa u\u017e vyberiete von na tr\u00e9ning na hrazde, vezmite si so sebou <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zavesny-posilnovaci-system-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>z\u00e1vesn\u00fd posil\u0148ovac\u00ed syst\u00e9m<\/strong><\/a><strong> alebo <a href=\"https:\/\/gymbeam.sk\/gymnasticke-kruhy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gymnastick\u00e9 kruhy<\/a><\/strong>. Tieto cvi\u010debn\u00e9 pom\u00f4cky \u013eahko prichyt\u00edte o hrazdu a v\u010faka nim perfektne posiln\u00edte ruky, stred tela a nohy. V\u00e1\u0161 tr\u00e9ning bude takto e\u0161te kreat\u00edvnej\u0161\u00ed a z\u00e1rove\u0148 posiln\u00edte svaly, ktor\u00e9 sa zap\u00e1jaj\u00fa aj pri cvikoch na hrazde. <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>Ak v\u00e1s zauj\u00edma, ako spr\u00e1vne cvi\u010di\u0165 s TRX, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-cvicit-so-zavesnym-posilnovacim-systemom-zoznamte-sa-s-ucinnymi-cvikmi-na-cele-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako cvi\u010di\u0165 so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom? Zozn\u00e1mte sa s \u00fa\u010dinn\u00fdmi cvikmi na cel\u00e9 telo<\/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_zakladnych_cvikov_na_hrazde_na_silne_ruky_a_brucho_ci_na_silny_chrbat\"><\/span>10 z\u00e1kladn\u00fdch cvikov na hrazde na siln\u00e9 ruky a brucho \u010di na siln\u00fd chrb\u00e1t<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pred samotn\u00fdm tr\u00e9ningom sa nezabudnite \u013eahko zahria\u0165 (beh na mieste alebo sk\u00e1kanie cez <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/svihadlo-red-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0161vihadlo<\/a>). Potom rozh\u00fdbte cel\u00e9 telo t\u00fdm, \u017ee precvi\u010d\u00edte ve\u013ek\u00e9 k\u013aby kr\u00fa\u017eiv\u00fdmi pohybmi. Po skon\u010den\u00ed hlavnej \u010dasti venujte nieko\u013eko min\u00fat na\u0165ahovaniu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cakaj\u00fa v\u00e1s cviky, ktor\u00fdmi \u00fa\u010dinne posiln\u00edte cel\u00fa horn\u00fa polovicu tela. Niektor\u00e9 z nich, ako napr\u00edklad s\u0165ahovanie lopatiek alebo negat\u00edvne zhyby, v\u00e1m pom\u00f4\u017eu na ceste k prv\u00e9mu zhybu. Ak pr\u00e1ve ten zatia\u013e nezvl\u00e1date, vezmite 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. S\u0165ahovanie lopatiek<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Zaveste sa na hrazdu nadhmatom (dlane smeruj\u00fa od v\u00e1s), \u00fachop je \u0161ir\u0161\u00ed, ne\u017e je \u0161\u00edrka ramien. Aktivujte stred tela a nohy nechajte vo\u013ene visie\u0165.<\/li><li><strong>Realiz\u00e1cia cviku: <\/strong>S v\u00fddychom kontrolovane stiahnite lopatky a ramen\u00e1 smerom od u\u0161\u00ed. Na sekundu vydr\u017ete v hornej poz\u00edcii, potom sa vr\u00e1\u0165te sp\u00e4\u0165 do v\u00fdchodiskovej polohy a pohyb zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Hojdanie sa, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00fd alebo zbyto\u010dne ve\u013ek\u00fd rozsah 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=\"Ako na cvik s\u0165ahovanie lopatiek na hrazde?\" class=\"wp-image-287784\" width=\"853\" height=\"480\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 s\u0165ahovanie lopatiek na hrazde?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Negat\u00edvne zhyby<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Zaveste sa na hrazdu do hornej poz\u00edcie zhybu (pokojne na \u0148u vysko\u010dte alebo vylezte <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pomocou debny<\/a>) nadhmatom (dlane smeruj\u00fa od v\u00e1s) s \u00fachopom \u0161ir\u0161\u00edm, ne\u017e je \u0161\u00edrka ramien. Aktivujte stred tela, tie\u017e svaly chrbta a r\u00fak.<\/li><li><strong>Realiz\u00e1cia cviku: <\/strong>S v\u00fddychom sa \u010do najpomal\u0161ie sp\u00fa\u0161\u0165ajte do spodnej poz\u00edcie zhybu. Vo chv\u00edli, ke\u010f m\u00e1te takmer vystret\u00e9 ruky, postavte sa na debnu alebo zem, op\u00e4\u0165 prejdite do v\u00fdchodiskovej polohy a pohyb zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Pr\u00edli\u0161 r\u00fdchle sp\u00fa\u0161\u0165anie sa, nekontrolovan\u00fd pohyb, hojdanie sa, nedostato\u010dn\u00e1 aktiv\u00e1cia svalov chrbta, r\u00fak a brucha.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 negat\u00edvne zhyby na hrazde?\" class=\"wp-image-287801\" width=\"853\" height=\"480\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 negat\u00edvne zhyby na hrazde?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Zhyby podhmatom&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Zaveste sa na hrazdu podhmatom (dlane smeruj\u00fa k v\u00e1m), \u00fachop je pribli\u017ene na \u0161\u00edrku ramien. Nohy m\u00f4\u017eete necha\u0165 visie\u0165 alebo ich pokr\u010dte a prekr\u00ed\u017ete. Aktivujte stred tela.<\/li><li><strong>Realiz\u00e1cia cviku: <\/strong>Stiahnite lopatky, s v\u00fddychom aktivujte svaly chrbta a r\u00fak a za\u010dnite sa pri\u0165ahova\u0165 nahor. Hrudn\u00edkom smerujte k hrazde. Ke\u010f sa dostanete hlavou \u013eahko nad \u00farove\u0148 hrazdy, s n\u00e1dychom sa za\u010dnite pomaly sp\u00fa\u0161\u0165a\u0165 dolu. Vr\u00e1\u0165te sa do v\u00fdchodiskovej poz\u00edcie, neuvo\u013e\u0148ujte lopatky a zhyb zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Hojdanie sa, nedostato\u010dn\u00fd rozsah pohybu, gu\u013eatenie chrbta v hornej poz\u00edcii, uvo\u013enenie lopatiek a pom\u00e1hanie si \u0161vihom n\u00f4h.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 zhyby podhmatom na hrazde?\" class=\"wp-image-287816\" width=\"853\" height=\"480\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 zhyby podhmatom na hrazde?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Zhyby nadhmatom na\u00fazko<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Zaveste sa na hrazdu nadhmatom (dlane smeruj\u00fa od v\u00e1s), \u00fachop je mierne \u0161ir\u0161\u00ed, ne\u017e je \u0161\u00edrka ramien. Nohy m\u00f4\u017eete necha\u0165 visie\u0165 alebo ich pokr\u010dte a prekr\u00ed\u017ete. Aktivujte stred tela.<\/li><li><strong>Realiz\u00e1cia cviku: <\/strong>Stiahnite lopatky, s v\u00fddychom aktivujte svaly chrbta a r\u00fak a za\u010dnite sa pri\u0165ahova\u0165 nahor. Hrudn\u00edkom smerujte k hrazde. Ke\u010f sa dostanete hlavou \u013eahko nad \u00farove\u0148 hrazdy, s n\u00e1dychom sa za\u010dnite pomaly sp\u00fa\u0161\u0165a\u0165 dolu. Vr\u00e1\u0165te sa do v\u00fdchodiskovej poz\u00edcie, neuvo\u013e\u0148ujte lopatky a zhyb zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Hojdanie sa, nedostato\u010dn\u00fd rozsah pohybu, gu\u013eatenie chrbta, uvo\u013e\u0148ovanie lopatiek, pom\u00e1hanie si \u0161vihom n\u00f4h.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 zhyby nadhmatom na\u00fazko?\" class=\"wp-image-287834\" width=\"853\" height=\"480\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 zhyby nadhmatom na\u00fazko?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Zhyby nadhmatom na\u0161iroko<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Zaveste sa na hrazdu nadhmatom (dlane smeruj\u00fa od v\u00e1s), \u00fachop je \u0161ir\u0161\u00ed, ne\u017e je \u0161\u00edrka ramien. Nohy m\u00f4\u017eete necha\u0165 visie\u0165 alebo ich pokr\u010dte a prekr\u00ed\u017ete. Aktivujte stred tela.<\/li><li><strong>Realiz\u00e1cia cviku: <\/strong>Stiahnite lopatky, s v\u00fddychom aktivujte svaly chrbta a r\u00fak a za\u010dnite sa pri\u0165ahova\u0165 nahor. Hrudn\u00edkom smerujte k hrazde. Ke\u010f sa dostanete hlavou \u013eahko nad \u00farove\u0148 hrazdy, za\u010dnite sa s n\u00e1dychom pomaly sp\u00fa\u0161\u0165a\u0165 dolu. Vr\u00e1\u0165te sa do v\u00fdchodiskovej poz\u00edcie, neuvo\u013e\u0148ujte lopatky a zhyb zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Hojdanie sa, nedostato\u010dn\u00fd rozsah pohybu, gu\u013eatenie chrbta v hornej poz\u00edcii, uvo\u013e\u0148ovanie lopatiek, pom\u00e1hanie si \u0161vihom n\u00f4h.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 zhyby nadhmatom na\u0161iroko?\" class=\"wp-image-287852\" width=\"853\" height=\"480\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 zhyby nadhmatom na\u0161iroko?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Pr\u00ed\u0165ahy kolien vo vise na hrazde<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Zaveste sa na hrazdu, chy\u0165te ju nadhmatom (dlane smeruj\u00fa od v\u00e1s) s \u00fachopom \u0161ir\u0161\u00edm, ne\u017e je \u0161\u00edrka ramien. Stiahnite lopatky a nohy nechajte vystret\u00e9.<\/li><li><strong>Realiz\u00e1cia cviku: <\/strong>S v\u00fddychom aktivujte bru\u0161n\u00e9 svaly a s ich pomocou pritiahnite kolen\u00e1 smerom k trupu. Lopatky s\u00fa po cel\u00fd \u010das stiahnut\u00e9 dolu. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej poz\u00edcie. Potom pohyb zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Hojdanie sa, nekontrolovan\u00fd pohyb, uvo\u013e\u0148ovanie lopatiek, pom\u00e1hanie si \u0161vihom n\u00f4h.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 pr\u00ed\u0165ahy kolien na hrazde?\" class=\"wp-image-287867\" width=\"853\" height=\"480\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 pr\u00ed\u0165ahy kolien na hrazde?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. \u0160ikm\u00e9 pr\u00ed\u0165ahy kolien vo vise na hrazde<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Zaveste sa na hrazdu, chy\u0165te ju nadhmatom (dlane smeruj\u00fa od v\u00e1s) s \u00fachopom \u0161ir\u0161\u00edm, ne\u017e je \u0161\u00edrka ramien. Stiahnite lopatky, nohy s\u00fa vystret\u00e9.<\/li><li><strong>Realiz\u00e1cia cviku: <\/strong>S v\u00fddychom pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov pritiahnite kolen\u00e1 \u0161ikm\u00fdm smerom k trupu. M\u00f4\u017eete si predstavova\u0165, \u017ee sa chcete kolenami dotkn\u00fa\u0165 podpazu\u0161ia. Lopatky s\u00fa po cel\u00fd \u010das stiahnut\u00e9 dolu. S n\u00e1dychom nohy narovnajte a vr\u00e1\u0165te sa do v\u00fdchodiskovej poz\u00edcie. Potom pohyb zopakujte na druh\u00fa stranu.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Hojdanie sa, nekontrolovan\u00fd pohyb, uvo\u013e\u0148ovanie lopatiek, nedostato\u010dn\u00fd rozsah pohybu, pom\u00e1hanie si \u0161vihom n\u00f4h.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 \u0161ikm\u00e9 pr\u00ed\u0165ahy kolien na hrazde?\" class=\"wp-image-287881\" width=\"853\" height=\"480\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 \u0161ikm\u00e9 pr\u00ed\u0165ahy kolien na hrazde?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Predno\u017eovanie vo vise na hrazde<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Zaveste sa na hrazdu, chy\u0165te ju nadhmatom (dlane smeruj\u00fa od v\u00e1s) s \u00fachopom \u0161ir\u0161\u00edm, ne\u017e je \u0161\u00edrka ramien. Stiahnite lopatky, nohy s\u00fa vystret\u00e9.<\/li><li><strong>Realiz\u00e1cia cviku: <\/strong>S v\u00fddychom pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov zdvihnite vystret\u00e9 nohy najlep\u0161ie a\u017e do \u00farovne, ke\u010f zvieraj\u00fa s telom prav\u00fd uhol (alebo a\u017e do tej miery, pokia\u013e to zvl\u00e1dnete). Sekundu v tejto poz\u00edcii vytrvajte, potom nohy s n\u00e1dychom kontrolovane sp\u00fa\u0161\u0165ajte dolu a pohyb zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Hojdanie sa, nekontrolovan\u00fd pohyb, uvo\u013e\u0148ovanie lopatiek, nedostato\u010dn\u00fd rozsah 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-Straight-leg-raises.gif\" alt=\"Ako spr\u00e1vne cvi\u010di\u0165 predno\u017eovanie n\u00f4h na hrazde?\" class=\"wp-image-287895\" width=\"853\" height=\"480\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 predno\u017eovanie n\u00f4h na hrazde?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. V\u00fddr\u017e v predno\u017een\u00ed vo vise na hrazde v tzv. \u201eL-site\u201d<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Zaveste sa na hrazdu, chy\u0165te ju nadhmatom (dlane smeruj\u00fa od v\u00e1s) s \u00fachopom \u0161ir\u0161\u00edm, ne\u017e je \u0161\u00edrka va\u0161ich ramien. Stiahnite lopatky, nohy s\u00fa vystret\u00e9.<\/li><li><strong>Realiz\u00e1cia cviku: <\/strong>S v\u00fddychom pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov zdvihnite vystret\u00e9 nohy najlep\u0161ie a\u017e do \u00farovne, ke\u010f zvieraj\u00fa s telom prav\u00fd uhol (alebo do tej miery, pokia\u013e to zvl\u00e1dnete sami). V tejto poz\u00edcii sa sna\u017ete zotrva\u0165 \u010do najdlh\u0161ie, potom nohy spus\u0165te dolu a cvik zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nekontrolovan\u00fd pohyb a nadmern\u00e9 hojdanie, uvo\u013e\u0148ovanie lopatiek, nedostato\u010dn\u00e1 v\u00fddr\u017e v hornej poz\u00edcii.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 L-sit na hrazde?\" class=\"wp-image-287909\" width=\"853\" height=\"480\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 L-sit na hrazde?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Pri\u0165ahovanie n\u00f4h k hrazde vo vise&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Zaveste sa na hrazdu, chy\u0165te ju nadhmatom (dlane smeruj\u00fa od v\u00e1s) s \u00fachopom \u0161ir\u0161\u00edm, ne\u017e je \u0161\u00edrka ramien. Stiahnite lopatky a nohy s\u00fa vystret\u00e9.<\/li><li><strong>Realiz\u00e1cia cviku: <\/strong>S v\u00fddychom pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov zdvihnite vystret\u00e9 nohy najlep\u0161ie a\u017e do takej v\u00fd\u0161ky, \u017ee sa nohami dotknete hrazdy. Pomaly sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a pohyb zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Hojdanie sa, nekontrolovan\u00fd pohyb, uvo\u013e\u0148ovanie lopatiek, nedostato\u010dn\u00fd rozsah 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-Toes-to-bar.gif\" alt=\"Ako spr\u00e1vne cvi\u010di\u0165 toes to bar na hrazde?\" class=\"wp-image-287923\" width=\"853\" height=\"480\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 toes to bar na hrazde?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_urobit_prvy_zhyb_Podrobny_navod_ako_na_to\"><\/span>Ako urobi\u0165 prv\u00fd zhyb? Podrobn\u00fd n\u00e1vod, ako na to<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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na hrazde si m\u00f4\u017eete zacvi\u010di\u0165 takmer kdeko\u013evek. Sta\u010d\u00ed nav\u0161t\u00edvi\u0165 posil\u0148ov\u0148u, z\u00e1js\u0165 na bl\u00edzke workoutov\u00e9 ihrisko alebo si ju zaobstara\u0165 domov a umiestni\u0165 medzi dvere alebo priv\u0155ta\u0165 na strop. M\u00f4\u017eete na nej realizova\u0165 r\u00f4zne varianty zhybov aj \u00fa\u010dinn\u00e9 cviky na brucho. <strong>V\u010faka tomu si zlep\u0161\u00edte dr\u017eanie tela, posiln\u00edte ruky, chrb\u00e1t a brucho. <\/strong>Taktie\u017e z\u00edskate v\u00e4\u010d\u0161iu funk\u010dn\u00fa silu a t\u00fdm p\u00e1dom lep\u0161iu kontrolu nad svojimi svalmi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tr\u00e9ning na hrazde je navy\u0161e ve\u013emi efekt\u00edvny, a pokia\u013e pri \u0148om vytrv\u00e1te, budete \u010doskoro pozorova\u0165 zlep\u0161enie a zv\u00e4\u010d\u0161enie hmoty chrbtov\u00fdch svalov. Zvl\u00e1dnete potom napr\u00edklad viac opakovan\u00ed dan\u00e9ho cviku alebo ho vykon\u00e1te kvalitnej\u0161ie. Je to jednoduch\u00e1 cesta za zlep\u0161en\u00edm kond\u00edcie tela aj mysle.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, nezabudnite ho zdie\u013ea\u0165 so svojimi priate\u013emi, ktor\u00ed ur\u010dite tie\u017e ocenia tipy na cviky na hrazde.&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>Ako spr\u00e1vne cvi\u010di\u0165 na hrazde a ako zvl\u00e1dnu\u0165 zhyb? V \u010dl\u00e1nku n\u00e1jdete n\u00e1vod na 10 \u00fa\u010dinn\u00fdch cvikov na silnej\u0161ie ruky a brucho \u010di na silnej\u0161\u00ed chrb\u00e1t. <\/p>\n","protected":false},"author":129,"featured_media":287953,"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":[3],"tags":[6123,6168,6062,6054],"filter_section":[],"filter_attribute":[13021,13014,13013,13012,13015,13026],"class_list":{"0":"post-289265","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cvicenie","9":"tag-pomocky-na-cvicenie","10":"tag-trening","11":"tag-zhyby","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>Ako cvi\u010di\u0165 na hrazde? 10 cvikov pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako spr\u00e1vne cvi\u010di\u0165 na hrazde? V \u010dl\u00e1nku n\u00e1jdete 10 cvikov na hrazde pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch. V\u010faka nim si posiln\u00edte brucho, ruky, chrb\u00e1t a zlep\u0161\u00edte si funk\u010dn\u00fa silu.\" \/>\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\/ako-cvicit-na-hrazde-10-cvikov-pre-zaciatocnikov-aj-pokrocilych\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako cvi\u010di\u0165 na hrazde? 10 cvikov pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ako spr\u00e1vne cvi\u010di\u0165 na hrazde? V \u010dl\u00e1nku n\u00e1jdete 10 cvikov na hrazde pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch. 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