{"id":343413,"date":"2022-02-14T11:00:05","date_gmt":"2022-02-14T10:00:05","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=343413"},"modified":"2022-02-22T16:14:06","modified_gmt":"2022-02-22T15:14:06","slug":"slovnik-cvikov-svaly-hrudnika","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-hrudnika\/","title":{"rendered":"7 najlep\u0161\u00edch cvikov na hrudn\u00edk"},"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\/slovnik-cvikov-svaly-hrudnika\/#7_najlepsich_cvikov_na_hrudnik_a_celkovy_rozvoj_prsnych_svalov\" title=\"7 najlep\u0161\u00edch cvikov na hrudn\u00edk a celkov\u00fd rozvoj prsn\u00fdch svalov\">7 najlep\u0161\u00edch cvikov na hrudn\u00edk a celkov\u00fd rozvoj prsn\u00fdch svalov<\/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\/slovnik-cvikov-svaly-hrudnika\/#1_Bench_press\" title=\"1. Bench press\">1. Bench press<\/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\/slovnik-cvikov-svaly-hrudnika\/#2_Rozpazovanie_s_jednoruckami\" title=\"2. Rozpa\u017eovanie s jednoru\u010dkami\">2. Rozpa\u017eovanie s jednoru\u010dkami<\/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\/slovnik-cvikov-svaly-hrudnika\/#3_Tlaky_s_jednoruckami_na_sikmej_lavici_hlavou_hore\" title=\"3. Tlaky s jednoru\u010dkami na \u0161ikmej lavici hlavou hore\">3. Tlaky s jednoru\u010dkami na \u0161ikmej lavici hlavou hore<\/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\/slovnik-cvikov-svaly-hrudnika\/#4_Predpazovanie_na_spodnych_kladkach\" title=\"4. Predpa\u017eovanie na spodn\u00fdch kladk\u00e1ch\">4. Predpa\u017eovanie na spodn\u00fdch kladk\u00e1ch<\/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\/slovnik-cvikov-svaly-hrudnika\/#5_Rozpazovanie_strihy_na_hornych_kladkach\" title=\"5. Rozpa\u017eovanie (strihy) na horn\u00fdch kladk\u00e1ch\">5. Rozpa\u017eovanie (strihy) na horn\u00fdch kladk\u00e1ch<\/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\/slovnik-cvikov-svaly-hrudnika\/#6_Dipy_na_bradlach\" title=\"6. Dipy na bradl\u00e1ch\">6. Dipy na bradl\u00e1ch<\/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\/slovnik-cvikov-svaly-hrudnika\/#7_Pullover_s_jednoruckou\" title=\"7. Pullover s jednoru\u010dkou\">7. Pullover s jednoru\u010dkou<\/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\/slovnik-cvikov-svaly-hrudnika\/#Kam_dalej\" title=\"Kam \u010falej?\">Kam \u010falej?<\/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\/slovnik-cvikov-svaly-hrudnika\/#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>S\u00fa vypracovan\u00e9 prsn\u00e9 svaly jedn\u00fdm z va\u0161ich cie\u013eov? V tom pr\u00edpade by vo va\u0161om tr\u00e9ningovom pl\u00e1ne nemali ch\u00fdba\u0165 <strong>\u00fa\u010dinn\u00e9 cviky na komplexn\u00fd rozvoj hrudn\u00edka.<\/strong> Medzi najob\u013e\u00fabenej\u0161ie patr\u00ed bezpochyby bench press, ktor\u00fd m\u00e1 vo svojom tr\u00e9ningu v\u00e4\u010d\u0161ina n\u00e1v\u0161tevn\u00edkov posil\u0148ovne. Nie je to ale jedin\u00fd cvik na rast prsn\u00fdch svalov, pri ktorom by ste mali zosta\u0165. Existuj\u00fa aj \u010fal\u0161ie, ktor\u00e9 dok\u00e1\u017eu t\u00fato oblas\u0165 zacieli\u0165 aj z in\u00fdch uhlov, \u010do sa potom m\u00f4\u017ee prejavi\u0165 aj <strong>kvalitnej\u0161\u00edm tvarom a symetriou prsn\u00fdch svalov.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre tr\u00e9ning hrudn\u00edka platia rovnak\u00e9 pravidl\u00e1, ako je to v pr\u00edpade in\u00fdch parti\u00ed. Pred jeho za\u010diatkom nezabudnite na zahriatie a rozh\u00fdbanie svalov, ktor\u00e9 pom\u00f4\u017ee s ich pr\u00edpravou na z\u00e1\u0165a\u017e. V\u010faka tomu sa tie\u017e chr\u00e1nite pred zranen\u00edm. Predsa len pr\u00eds\u0165 do posil\u0148ovne a rovno \u00eds\u0165 sk\u00fa\u0161a\u0165 maxim\u00e1lku na bench presse nie je ten najzdrav\u0161\u00ed pr\u00edstup. Rovnako tak m\u00e1 svoju postupnos\u0165 pokroku aj samotn\u00fd cvik. <strong>Najprv sa preto nau\u010dte spr\u00e1vnu techniku a a\u017e potom zvy\u0161ujte z\u00e1\u0165a\u017e.<\/strong> Len tak z\u00edskate tie najlep\u0161ie v\u00fdsledky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z predstaven\u00fdch cvikov si jednoducho m\u00f4\u017eete vytvori\u0165 tr\u00e9ning hrudn\u00edka v posil\u0148ovni. Na za\u010diatok si sta\u010d\u00ed vybra\u0165 zhruba 2 \u2013 3 cviky, ktor\u00e9 odcvi\u010d\u00edte v 3 pracovn\u00fdch s\u00e9ri\u00e1ch v rozmedz\u00ed 8 \u2013 12 opakovan\u00ed v s\u00e9rii. Z\u00e1\u0165a\u017e by v tomto pr\u00edpade mala spada\u0165 zhruba na \u00farove\u0148 60 \u2013 75 % 1RM (maxim\u00e1lny v\u00fdkon na 1 opakovanie). <strong>Tr\u00e9ning hrudn\u00edka potom zarad\u00edte samostatne alebo v kombin\u00e1cii s inou partiou, ide\u00e1lne 2 a\u017e 3-kr\u00e1t t\u00fd\u017edenne.<\/strong> Majte ale na pam\u00e4ti, \u017ee k \u00faplnej regener\u00e1cii svalov po silovom tr\u00e9ningu d\u00f4jde priemerne za 24 &#8211; 72 hod\u00edn. Vzh\u013eadom na \u010das potrebn\u00fd na regener\u00e1ciu tak pl\u00e1nujte aj svoj tr\u00e9ning a po\u010det jednotiek v t\u00fd\u017edni na konkr\u00e9tnu svalov\u00fa partiu. <span style=\"color: #ff6600\">[1\u20133]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/IMG_1333-1-1124x749.jpeg\" alt=\"Najlep\u0161ie cviky na hrudn\u00edk\" class=\"wp-image-341887\" width=\"843\" height=\"562\" title=\"Najlep\u0161ie cviky na hrudn\u00edk\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_1333-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_1333-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_1333-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_1333-1-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"7-nejlepsich-cviku-na-hrudnik-a-celkovy-rozvoj-prsnich-svalu\"><span class=\"ez-toc-section\" id=\"7_najlepsich_cvikov_na_hrudnik_a_celkovy_rozvoj_prsnych_svalov\"><\/span>7 najlep\u0161\u00edch cvikov na hrudn\u00edk a celkov\u00fd rozvoj prsn\u00fdch svalov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na vykonanie t\u00fdchto cvikov v\u00e1m bude sta\u010di\u0165 be\u017en\u00e9 vybavenie posil\u0148ovne, ako je <a href=\"https:\/\/gymbeam.sk\/nastavitelna-lavica-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">nastavite\u013en\u00e1 lavica<\/span><\/a>, os, <a href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">jednoru\u010dky<\/span><\/a>, kladky a <a href=\"https:\/\/gymbeam.sk\/bradla-dip-i-black-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">bradl\u00e1<\/span><\/a>. Vyu\u017ei\u0165 ale m\u00f4\u017eete aj dlh\u00e9 expandery \u010di kettlebell. Potom je u\u017e na v\u00e1s, ako v tr\u00e9ningu skombinujete <strong>z\u00e1kladn\u00e9 cviky s ich \u013eahko odli\u0161n\u00fdmi variantmi.<\/strong> Majte na pam\u00e4ti aj fakt, \u017ee je potrebn\u00e9 <strong>za\u0165a\u017eova\u0165 ako horn\u00fa, stredn\u00fa, tak aj doln\u00fa \u010das\u0165 ve\u013ek\u00e9ho prsn\u00e9ho svalu<\/strong> <em>(Musculus pectoralis major)<\/em>, ktor\u00fd hr\u00e1 dominantn\u00fa rolu vo ve\u013ekosti hrudn\u00edka.<\/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\" id=\"1-bench-press\"><span class=\"ez-toc-section\" id=\"1_Bench_press\"><\/span>1. Bench press<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si chrbtom na vodorovn\u00fa lavicu. Lopatky dr\u017ete pri sebe a \u010dinku uchopte nadhmatom. Dr\u017ete rovn\u00e9 z\u00e1p\u00e4stie a lakte priamo pod osou. \u0160\u00edrka \u00fachopu je o nie\u010do v\u00e4\u010d\u0161ia ako \u0161\u00edrka va\u0161ich ramien. Chodidl\u00e1 s\u00fa celou plochou polo\u017een\u00e9 na zemi a kolen\u00e1 zvieraj\u00fa uhol pribli\u017ene 90 stup\u0148ov. V priebehu cviku je mo\u017en\u00e9 \u013eahk\u00e9 prehnutie v chrbte. Ramen\u00e1 a zadok zost\u00e1vaj\u00fa celou plochou na podlo\u017eke. Stred tela a sedacie svaly s\u00fa po\u010das cvi\u010denia akt\u00edvne.<\/li><li><strong>Prevedenie:<\/strong> Zdvihnite \u010dinku do v\u00fdchodiskovej polohy nad hrudn\u00edk. Potom ju s n\u00e1dychom pomaly sp\u00fa\u0161\u0165ajte na hrudn\u00edk. V spodnej f\u00e1ze sa os \u013eahko dotkne hrude, zhruba v strede hrudnej kosti. V tejto f\u00e1ze pa\u017ee s telom zvieraj\u00fa uhol 45 &#8211; 60 stup\u0148ov. Potom s v\u00fddychom pomocou kontrakcie prsn\u00fdch svalov zatla\u010dte do \u010dinky smerom nahor a\u017e do tej v\u00fd\u0161ky, kedy m\u00e1te takmer narovnan\u00e9 lakte. Dr\u00e1ha osi v smere nahor by mala opisova\u0165 \u013eahk\u00fd obl\u00fak. Po n\u00e1vrate do v\u00fdchodiskovej polohy nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Tla\u010denie lak\u0165ov k telu, nekontrolovan\u00fd pohyb, nevhodne zvolen\u00e1 z\u00e1\u0165a\u017e, nadmern\u00e9 preh\u00fdbanie v chrbte, nedostato\u010dn\u00e1 aktiv\u00e1cia stredu tela a zadku, mal\u00fd rozsah pohybu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/01-Bench-press-s-osou.gif\" alt=\"Ako cvi\u010di\u0165 bench press?\" class=\"wp-image-341903\" title=\"Ako cvi\u010di\u0165 bench press?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-bench-press-tlaky-s-jednoruckami\">1. Bench press (tlaky) s jednoru\u010dkami<\/h4>\n\n\n\n<p>Pokia\u013e nem\u00e1te k dispoz\u00edcii os, m\u00f4\u017eete tento cvik vykon\u00e1va\u0165 s jednoru\u010dkami. V\u00fdhodou je, \u017ee umo\u017e\u0148uj\u00fa precvi\u010denie oboch str\u00e1n tela oddelene a za\u0165a\u017eia svaly v dlh\u0161ej dr\u00e1he pohybu. Pri pohybe smerom nahor tla\u010dte jednoru\u010dky k sebe. Za\u0165a\u017e\u00edte tak viac vn\u00fatorn\u00fa \u010das\u0165 prsn\u00fdch svalov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-bench-press-s-uzsim-nebo-sirsim-uchopem\">2. Bench press s u\u017e\u0161\u00edm alebo \u0161ir\u0161\u00edm \u00fachopom<\/h4>\n\n\n\n<p>V\u010faka \u00faprave \u0161\u00edrky \u00fachopu taktie\u017e \u013eahko zmen\u00edte aktiv\u00e1ciu svalov. Pri verzii na \u00fazko precvi\u010d\u00edte viac tricepsy a v pr\u00edpade \u0161ir\u0161ej varianty s rukami \u010falej od seba zase intenz\u00edvnej\u0161ie zapoj\u00edte prsn\u00e9 svaly.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"3-bench-press-na-multipressu\">3. Bench press na multipresse<\/h4>\n\n\n\n<p>Na multipresse m\u00f4\u017ee by\u0165 pre niekoho tento cvik jednoduch\u0161\u00ed. Nemus\u00edte sa pri \u0148om tak s\u00fastredi\u0165 na stabilitu a str\u00e1\u017ei\u0165 dr\u00e1hu pohybu osi.<\/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\" id=\"jak-na-bench-press-naucte-se-spravnou-techniku\">Ako na bench press? Nau\u010dte sa spr\u00e1vnu techniku<\/h3>\n\n\n\n<p>Podrobnej\u0161\u00ed n\u00e1vod na cvi\u010denie bench pressu n\u00e1jdete v na\u0161om 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-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=\"Ako cvi\u010di\u0165 Bench Press \ud83d\udcaa l J\u00e1n Kr\u00e1l l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/JDnUsuTKmFI?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\" id=\"2-rozpazovani-s-jednoruckami\"><span class=\"ez-toc-section\" id=\"2_Rozpazovanie_s_jednoruckami\"><\/span>2. Rozpa\u017eovanie s jednoru\u010dkami<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na vodorovn\u00fa lavicu na chrb\u00e1t. Nohy sa opieraj\u00fa celou plochou chodidiel o podlo\u017eku. Uchopte jednoru\u010dky, predpa\u017ete a dlane vyto\u010dte smerom k sebe. Lakte mierne pokr\u010dte. Aktivujte stred tela.<\/li><li><strong>Prevedenie:<\/strong> S n\u00e1dychom plynul\u00fdm pohybom pomaly prejdite do rozpa\u017eenia. Lakte sa sna\u017ete st\u00e1le dr\u017ea\u0165 v miernom pokr\u010den\u00ed. S v\u00fddychom pomocou kontrakcie prsn\u00fdch svalov vr\u00e1\u0165te pa\u017ee do v\u00fdchodiskovej polohy. Potom nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nadmern\u00e9 pokr\u010denie lak\u0165ov, nekontrolovan\u00fd pohyb, nevhodne zvolen\u00e1 z\u00e1\u0165a\u017e, preh\u00fdbanie v chrbte, mal\u00fd rozsah pohybu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/02-Rozpazovani-s-jednoruckami-vleze-na-lavici.gif\" alt=\"Ako cvi\u010di\u0165 rozpa\u017eovanie s jednoru\u010dkami?\" class=\"wp-image-341917\" title=\"Ako cvi\u010di\u0165 rozpa\u017eovanie s jednoru\u010dkami?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-1\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-rozpazovani-na-sikme-lavici\">1. Rozpa\u017eovanie na \u0161ikmej lavici<\/h4>\n\n\n\n<p>Pre v\u00e4\u010d\u0161iu variabilitu v tr\u00e9ningu si tie\u017e m\u00f4\u017eete zacvi\u010di\u0165 rozpa\u017eovanie na naklonenej lavici. V pr\u00edpade, \u017ee ju zdvihnete do pozit\u00edvneho sklonu (hlavou nahor), viac precvi\u010d\u00edte horn\u00fa \u010das\u0165 prsn\u00fdch svalov. V opa\u010dnom pr\u00edpade, ke\u010f lavicu uprav\u00edte do negat\u00edvneho sklonu (hlavou dole), intenz\u00edvnej\u0161ie zapoj\u00edte spodn\u00fa \u010das\u0165 hrudn\u00edka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-rozpazovani-v-sede-na-stroji-peck-deck\">2. Rozpa\u017eovanie v sede na stroji (Peck Deck)<\/h4>\n\n\n\n<p>Jednoru\u010dky m\u00f4\u017eete nahradi\u0165 aj cvikom, ktor\u00fd sa vykon\u00e1va na stroji zn\u00e1mom ako Peck Deck. Posa\u010fte sa chrbtom k stroju, rozpa\u017ete a uchopte dr\u017eadl\u00e1. Nastavte si polohu stroja a v\u00fd\u0161ku sedadla tak, aby ste mali ramen\u00e1 v jednej rovine s natiahnut\u00fdmi rukami. Lakte majte \u013eahko pokr\u010den\u00e9. S v\u00fddychom pomocou kontrakcie prsn\u00fdch svalov pritiahnite ruky k sebe. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a pohyb zopakujte.<\/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=\"48829\" ><\/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\" id=\"3-tlaky-s-jednoruckami-na-sikme-lavici-hlavou-nahoru\"><span class=\"ez-toc-section\" id=\"3_Tlaky_s_jednoruckami_na_sikmej_lavici_hlavou_hore\"><\/span>3. Tlaky s jednoru\u010dkami na \u0161ikmej lavici hlavou hore<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na pozit\u00edvne naklonen\u00fa lavicu (hlava je hore), ktor\u00e1 je zdvihnut\u00e1 do uhla 30 \u2013 45 stup\u0148ov. Uchopte jednoru\u010dky nadhmatom. Pokr\u010dte lakte a zdvihnite ich pod \u00farove\u0148 ramien. Dlane smeruj\u00fa vpred. Nohy sa opieraj\u00fa celou plochou chodidiel o podlo\u017eku. Aktivujte stred tela.<\/li><li><strong>Prevedenie:<\/strong> S v\u00fddychom pomocou kontrakcie prsn\u00fdch svalov predpa\u017ete a\u017e do takmer \u00fapln\u00e9ho napnutia pa\u017e\u00ed v lak\u0165och. Pri pohybe smerom nahor tla\u010dte jednoru\u010dky k sebe. S n\u00e1dychom sa kontrolovane vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, odlepovanie chrbta od podlo\u017eky, nevhodne zvolen\u00e1 z\u00e1\u0165a\u017e, mal\u00fd rozsah pohybu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/04-Tlaky-s-jednoruckami-na-sikme-lavici.gif\" alt=\"Ako cvi\u010di\u0165 tlaky s jednoru\u010dkami?\" class=\"wp-image-341931\" width=\"852\" height=\"480\" title=\"Ako cvi\u010di\u0165 tlaky s jednoru\u010dkami?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-podle-primarne-zacilene-oblasti\">\u010eal\u0161ie varianty cviku pod\u013ea prim\u00e1rne zacielenej oblasti<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"1-zamereno-na-vrchni-cast-prsnich-svalu\">1. Zameran\u00e9 na vrchn\u00fa \u010das\u0165 prsn\u00fdch svalov<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-1-bench-press-na-sikme-lavici-hlavou-nahoru\">1.1. Bench press na \u0161ikmej lavici hlavou hore<\/h4>\n\n\n\n<p>\u013dahnite si na \u0161ikm\u00fa <a href=\"https:\/\/gymbeam.sk\/nastavitelna-lavica-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">lavicu<\/span><\/a>, ktor\u00e1 m\u00e1 pozit\u00edvny sklon 20 &#8211; 45 stup\u0148ov a je polo\u017een\u00e1 pod \u010dinkou na stojane. Os op\u00e4\u0165 uchopte nadhmatom a \u010falej postupujte rovnako ako pri klasickom bench presse. Pri tejto variante je ale rozdiel v tom, \u017ee v spodnej poz\u00edcii sa v\u00e1m bude os dot\u00fdka\u0165 hrudn\u00edka o nie\u010do vy\u0161\u0161ie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-2-tlaky-s-ketllebelly-na-sikme-lavici-hlavou-nahoru\">1.2. Tlaky s ketllebellom na \u0161ikmej lavici hlavou hore<\/h4>\n\n\n\n<p>\u010cinky m\u00f4\u017eete v tomto cviku tie\u017e nahradi\u0165 dvoma kettlebellmi. Uchopte ich za dr\u017eadlo a v hornej poz\u00edcii sa ich sna\u017ete pribl\u00ed\u017ei\u0165 rovnak\u00fdm sp\u00f4sobom ako jednoru\u010dky. Pokia\u013e m\u00e1te po ruke len jeden kettlebell alebo jednoru\u010dku, odcvi\u010dte najprv jednu stranu, potom druh\u00fa.<\/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\" id=\"2-zamereno-na-spodni-cast-prsnich-svalu\">2. Zameran\u00e9 na spodn\u00fa \u010das\u0165 prsn\u00fdch svalov<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-1-tlaky-s-jednoruckami-na-sikme-lavici-hlavou-dolu\">2.1. Tlaky s jednoru\u010dkami na \u0161ikmej lavici hlavou dole<\/h4>\n\n\n\n<p>\u013dahnite si na lavicu, ktor\u00e1 m\u00e1 negat\u00edvny sklon 30 &#8211; 40 stup\u0148ov. Uchopte \u010dinky a cvi\u010dte s nimi tlaky rovnak\u00fdm sp\u00f4sobom, ako je to pop\u00edsan\u00e9 vy\u0161\u0161ie pri tlakoch na pozit\u00edvne naklonenej lavici.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-2-bench-press-na-sikme-lavici-hlavou-dolu\">2.2. Bench press na \u0161ikmej lavici hlavou dole<\/h4>\n\n\n\n<p>\u013dahnite si na lavicu, ktor\u00e1 m\u00e1 negat\u00edvny sklon 30 &#8211; 40 stup\u0148ov. Uchopte os, ktor\u00e1 je polo\u017een\u00e1 na stojane nadhmatom a \u010falej postupujte rovnako ako pri klasickom bench presse.<\/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\" id=\"4-predpazovani-na-spodnich-kladkach\"><span class=\"ez-toc-section\" id=\"4_Predpazovanie_na_spodnych_kladkach\"><\/span>4. Predpa\u017eovanie na spodn\u00fdch kladk\u00e1ch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Uchopte do ka\u017edej ruky dr\u017eadlo protismernej spodnej kladky podhmatom. Postavte sa do stredu medzi kladkostroje a nohy zarovnajte ved\u013ea seba. Chrb\u00e1t dr\u017ete v prirodzenom zakriven\u00ed. Pa\u017ee s\u00fa ved\u013ea tela, lakte \u013eahko pokr\u010den\u00e9, dlane smeruj\u00fa k sebe a mierne nahor.<\/li><li><strong>Prevedenie:<\/strong> S v\u00fddychom pomocou kontrakcie prsn\u00fdch svalov predpa\u017ete. Kladky sa sna\u017ete dosta\u0165 do v\u00fd\u0161ky pred hrudn\u00edk, a\u017e pred hlavu. V tejto poz\u00edcii m\u00f4\u017eete prida\u0165 1 \u2013 2 sekundov\u00fa v\u00fddr\u017e. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, nadmern\u00e9 kr\u010denie lak\u0165ov, preh\u00fdbanie v chrbte, mal\u00fd rozsah pohybu, nevhodne zvolen\u00e1 z\u00e1\u0165a\u017e.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/07-Predpazovani-na-protismernych-kladkach-ve-stoje_LOGO.gif\" alt=\"Ako cvi\u010di\u0165 rozpa\u017eovanie na spodn\u00fdch kladk\u00e1ch?\" class=\"wp-image-341946\" title=\"Ako cvi\u010di\u0165 rozpa\u017eovanie na spodn\u00fdch kladk\u00e1ch?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-2\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-predpazovani-s-expandery\">1. Predpa\u017eovanie s expandermi<\/h4>\n\n\n\n<p>Namiesto kladiek m\u00f4\u017eete pou\u017ei\u0165 aj <a href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-cross-band-level-1-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">dlh\u00e9 expandery<\/span><\/a>, ktor\u00e9 upevn\u00edte za spodn\u00fa \u010das\u0165 posil\u0148ovacej kon\u0161trukcie. Pri vykon\u00e1van\u00ed cviku ich budete s\u0165ahova\u0165 k sebe rovnak\u00fdm sp\u00f4sobom. Pam\u00e4tajte na to, \u017ee \u010d\u00edm v\u00e4\u010d\u0161\u00ed odpor bude posil\u0148ovacia guma ma\u0165, t\u00fdm viac zv\u00fd\u0161ite n\u00e1ro\u010dnos\u0165 cviku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-predpazovani-na-jedne-horni-kladce\">2. Predpa\u017eovanie na jednej hornej kladke<\/h4>\n\n\n\n<p>Pokia\u013e m\u00e1te k dispoz\u00edcii len jednu kladku, m\u00f4\u017eete tento cvik odcvi\u010di\u0165 na ka\u017ed\u00fa stranu zvl\u00e1\u0161\u0165. Tento variant navy\u0161e umo\u017e\u0148uje sa viac s\u00fastredi\u0165 na pracuj\u00face svaly. Rovnako m\u00f4\u017eete vyu\u017ei\u0165 jeden expander.<\/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\" id=\"5-rozpazovani-strihy-na-hornich-kladkach\"><span class=\"ez-toc-section\" id=\"5_Rozpazovanie_strihy_na_hornych_kladkach\"><\/span>5. Rozpa\u017eovanie (strihy) na horn\u00fdch kladk\u00e1ch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Uchopte do ka\u017edej ruky dr\u017eadlo protismernej hornej kladky nadhmatom. Postavte sa do stredu medzi kladkostroje, jednou nohou predkro\u010dte a \u013eahko pokr\u010dte obe kolen\u00e1. Mierne sa predklo\u0148te a chrb\u00e1t dr\u017ete v prirodzenom zakriven\u00ed. Pa\u017ee s\u00fa v upa\u017een\u00ed, lakte \u013eahko pokr\u010den\u00e9 a smeruj\u00fa nahor.<\/li><li><strong>Prevedenie:<\/strong> S v\u00fddychom pomocou kontrakcie prsn\u00fdch svalov stiahnite dr\u017eadl\u00e1 kladiek k sebe. Pohyb je veden\u00fd smerom dole a vpred. Ruky s dr\u017eadlami sa v spodnej poz\u00edcii stretn\u00fa pred telom. Tu m\u00f4\u017ee nasledova\u0165 1 \u2013 2 sekundov\u00e1 v\u00fddr\u017e. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a pokra\u010dujte s \u010fal\u0161\u00edm opakovan\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, nadmern\u00e9 kr\u010denie lak\u0165ov, preh\u00fdbanie v chrbte, mal\u00fd rozsah pohybu, nevhodne zvolen\u00e1 z\u00e1\u0165a\u017e.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/08-Pritahy-bocnich-kladek_LOGO.gif\" alt=\"Ako cvi\u010di\u0165 rozpa\u017eovanie na horn\u00fdch kladk\u00e1ch?\" class=\"wp-image-341960\" title=\"Ako cvi\u010di\u0165 rozpa\u017eovanie na horn\u00fdch kladk\u00e1ch?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-3\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-rozpazovani-s-expandery\">1. Rozpa\u017eovanie s expandermi<\/h4>\n\n\n\n<p>Namiesto kladiek m\u00f4\u017eete pou\u017ei\u0165 aj <a href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-cross-band-level-2-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">dlh\u00e9 expandery<\/span><\/a>, ktor\u00e9 upevn\u00edte na horn\u00fa \u010das\u0165 posil\u0148ovacej kon\u0161trukcie. Pri vykon\u00e1van\u00ed cviku ich budete s\u0165ahova\u0165 k sebe rovnak\u00fdm sp\u00f4sobom. Pam\u00e4tajte na to, \u017ee \u010d\u00edm v\u00e4\u010d\u0161\u00ed odpor bude posil\u0148ovacia guma ma\u0165, t\u00fdm viac zv\u00fd\u0161ite n\u00e1ro\u010dnos\u0165 cviku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-rozpazovani-na-jedne-horni-kladce\">2. Rozpa\u017eovanie na jednej hornej kladke<\/h4>\n\n\n\n<p>Pokia\u013e m\u00e1te k dispoz\u00edcii len jednu kladku, m\u00f4\u017eete tento cvik odcvi\u010di\u0165 na ka\u017ed\u00fa stranu zvl\u00e1\u0161\u0165. Tento variant navy\u0161e umo\u017e\u0148uje sa lep\u0161ie s\u00fastredi\u0165 na pracuj\u00face svaly. Rovnako m\u00f4\u017eete vyu\u017ei\u0165 jeden expander.<\/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\" id=\"6-dipy-na-bradlech\"><span class=\"ez-toc-section\" id=\"6_Dipy_na_bradlach\"><\/span>6. Dipy na bradl\u00e1ch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Urobte vzpor na bradl\u00e1ch, pa\u017ee s\u00fa napnut\u00e9 v lak\u0165och. Nohy m\u00f4\u017eete mierne pokr\u010di\u0165, lakte smeruj\u00fa von. Chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed.<\/li><li><strong>Prevedenie:<\/strong> S n\u00e1dychom pokr\u010dte lakte a kontrolovane sa sp\u00fa\u0161\u0165ajte smerom dole a\u017e do polohy, kedy dostanete ramen\u00e1 do \u00farovne pod lakte. S v\u00fddychom pomocou aktiv\u00e1cie svalov p\u0155s a pa\u017e\u00ed sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Potom nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Tla\u010denie lak\u0165ov k telu, nekontrolovan\u00fd pohyb, preh\u00fdbanie v chrbte, mal\u00fd rozsah pohybu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/09-Dipy.gif\" alt=\"Ako cvi\u010di\u0165 dipy na bradl\u00e1ch?\" class=\"wp-image-341974\" title=\"Ako cvi\u010di\u0165 dipy na bradl\u00e1ch?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-4\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-dipy-s-expanderem\">1. Dipy s expanderom<\/h4>\n\n\n\n<p>Pokia\u013e s\u00fa pre n\u00e1s dipy na bradl\u00e1ch pr\u00edli\u0161 n\u00e1ro\u010dn\u00e9, m\u00f4\u017eete si cvik u\u013eah\u010di\u0165 pomocou dlh\u00e9ho <a href=\"https:\/\/gymbeam.sk\/set-expanderov-duoband-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">expanderu<\/span><\/a>. Jeden koniec gumy pripevnite na bradlo a druh\u00fd zastr\u010dte pod ruku. Potom urobte vzpor na bradl\u00e1ch a na natiahnut\u00fd expander k\u013eaknite jednou alebo oboma nohami. Pomocou kontrakcie prsn\u00fdch svalov za\u010dnite robi\u0165 dipy. \u010c\u00edm v\u00e4\u010d\u0161\u00ed odpor bude posil\u0148ovacia guma ma\u0165, t\u00fdm bude cvik jednoduch\u0161\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-dipy-se-zavazim\">2. Dipy so z\u00e1va\u017e\u00edm<\/h4>\n\n\n\n<p>V pr\u00edpade, \u017ee s\u00fa dipy s vlastnou v\u00e1hou pre v\u00e1s pr\u00edli\u0161 jednoduch\u00e9, pridajte z\u00e1\u0165a\u017e. Pou\u017eite <a href=\"https:\/\/gymbeam.sk\/opasok-na-zavazie-dip-belt-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">opasok<\/span><\/a>, na ktor\u00fd m\u00f4\u017eete zavesi\u0165 <a href=\"https:\/\/gymbeam.sk\/kotuc-iron-plate-51mm-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">kot\u00fa\u010d<\/span> <\/a>alebo napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">kettlebell<\/span><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"3-dipy-na-kruzich\">3. Dipy na kruhoch<\/h4>\n\n\n\n<p>Pokia\u013e nem\u00e1te bradl\u00e1 k dispoz\u00edcii alebo si chcete tr\u00e9ning spestri\u0165, m\u00f4\u017eete vysk\u00fa\u0161a\u0165 dipy na <a href=\"https:\/\/gymbeam.sk\/gymnasticke-kruhy-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">kruhoch<\/span><\/a>. Na nich je cvik o nie\u010do n\u00e1ro\u010dnej\u0161\u00ed hlavne z poh\u013eadu stability. M\u00f4\u017eete si ho u\u013eah\u010di\u0165 zase pomocou expanderu, ktor\u00fd na ne pripevn\u00edte.<\/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\" id=\"7-pullover-s-jednoruckou\"><span class=\"ez-toc-section\" id=\"7_Pullover_s_jednoruckou\"><\/span>7. Pullover s jednoru\u010dkou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Polo\u017ete horn\u00fa \u010das\u0165 chrbta z boku na vodorovn\u00fa lavicu. Nohy sa opieraj\u00fa celou plochou chodidiel o podlo\u017eku a s\u00fa pokr\u010den\u00e9 v kolen\u00e1ch. Vzpa\u017ete a uchopte jednoru\u010dku za horn\u00fa \u010das\u0165 (za kot\u00fa\u010d\/hexag\u00f3n). Ruky s\u00fa mierne pokr\u010den\u00e9 v lakti. Aktivujte svaly stredu tela aj zadku.<\/li><li><strong>Prevedenie:<\/strong> S v\u00fddychom pomocou kontrakcie svalov pa\u017e\u00ed a hrudn\u00edka predpa\u017ete. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nadmern\u00e9 kr\u010denie lak\u0165ov, nekontrolovan\u00fd pohyb, nevhodne zvolen\u00e1 z\u00e1\u0165a\u017e, preh\u00fdbanie v chrbte, mal\u00fd rozsah pohybu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/10-Pullover-s-jednoruckou.gif\" alt=\"Ako cvi\u010di\u0165 pullover na prsia?\" class=\"wp-image-341988\" title=\"Ako cvi\u010di\u0165 pullover na prsia?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-5\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-pullover-s-kotoucem-nebo-kettlebellem\">1. Pullover s kot\u00fa\u010dom alebo kettlebellom<\/h4>\n\n\n\n<p>V pr\u00edpade, \u017ee nem\u00e1te k dispoz\u00edcii jednoru\u010dku, vyu\u017eite kot\u00fa\u010d alebo kettlebell. V pr\u00edpade kot\u00fa\u010da ho chy\u0165te za bo\u010dn\u00e9 strany, kettlebell zase za dr\u017eadlo zo str\u00e1n. Pullover potom robte rovnak\u00fdm sp\u00f4sobom ako s \u010dinkou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-pullover-s-ez-osou\">2. Pullover s EZ osou<\/h4>\n\n\n\n<p>Tento cvik zvl\u00e1dnete aj s krat\u0161ou EZ osou. Chy\u0165te ju nadhmatom v strednej \u010dasti s rukami vo vzdialenosti men\u0161ej, ne\u017e je \u0161\u00edrka va\u0161ich ramien. Pullover potom robte rovnak\u00fdm sp\u00f4sobom ako s \u010dinkou.<\/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\" id=\"kam-dal\"><span class=\"ez-toc-section\" id=\"Kam_dalej\"><\/span>Kam \u010falej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Zauj\u00edma v\u00e1s, ako si spr\u00e1vne napl\u00e1nova\u0165 tr\u00e9ning? Potom by v\u00e1m nemal ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n \u2013 tipy, tr\u00e9ningy, naj\u010dastej\u0161ie chyby.<\/span><\/strong><\/a><\/li><li>Ak sa chcete dozvedie\u0165 viac o ide\u00e1lnom po\u010dte opakovan\u00ed cviku pod\u013ea v\u00e1\u0161ho cie\u013ea, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/kolko-opakovani-je-najlepsie-cvicit-ked-chcete-schudnut-alebo-nabrat-svaly\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">Ko\u013eko opakovan\u00ed je najlep\u0161ie cvi\u010di\u0165, ke\u010f chcete schudn\u00fa\u0165 alebo nabra\u0165 svaly?<\/span><\/strong><\/a><\/li><li>V pr\u00edpade, \u017ee je va\u0161\u00edm cie\u013eom rast svalovej hmoty, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">\u010co jes\u0165 a ako cvi\u010di\u0165, aby som kone\u010dne nabral svaly?<\/span><\/strong><\/a><\/li><li>Sna\u017e\u00edte sa nabra\u0165 svaly, a st\u00e1le to nejde? Potom by v\u00e1m nemal ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-zdravo-pribrat\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">10 tipov, ako zdravo pribra\u0165.<\/span><\/strong><\/a><\/li><li>Chcete si spo\u010d\u00edta\u0165 pr\u00edjem kal\u00f3ri\u00ed a makro\u017eiv\u00edn pod\u013ea v\u00e1\u0161ho cie\u013ea? Potom v\u00e1m pom\u00f4\u017ee na\u0161a <a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">Online kalkula\u010dka energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn.<\/span><\/strong><\/a><\/li><\/ul>\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\" id=\"co-si-z-toho-vzit\"><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>O vypracovan\u00e9 prsn\u00e9 svaly sa usiluje nejeden n\u00e1v\u0161tevn\u00edk posil\u0148ovne. Medzi \u00fa\u010dinn\u00e9 cviky na hrudn\u00edk patria bench press, tlaky s jednoru\u010dkami, dipy a \u010fal\u0161ie vy\u0161\u0161ie uveden\u00e9. Tie v\u00e1m pom\u00f4\u017eu s <strong>komplexn\u00fdm rastom svalov v tejto oblasti, ale aj s ich posilnen\u00edm a lep\u0161\u00edm tvarom.<\/strong> Pre najlep\u0161ie v\u00fdsledky je d\u00f4le\u017eit\u00e9 dba\u0165 na spr\u00e1vnu techniku a z\u00e1\u0165a\u017e zvy\u0161ova\u0165 postupne. Len v\u010faka tomu dosiahnete komplexn\u00fd rozvoj prsn\u00fdch svalov. Tr\u00e9ning hrudn\u00edka odcvi\u010dte 2 a\u017e 3-kr\u00e1t t\u00fd\u017edenne. Pl\u00e1nujte si ho tak, aby ste dali telu dostato\u010dn\u00fd priestor na regener\u00e1ciu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosn\u00fd? Ak \u00e1no, zdie\u013eajte ho aj so svojimi priate\u013emi a pode\u013ete sa s nimi o in\u0161pir\u00e1ciu na tr\u00e9ning prsn\u00fdch svalov.<\/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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/testosterone-support\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tTestosterone Support\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 na tr\u00e9ning hrudn\u00edka? Vysk\u00fa\u0161ajte 7 \u00fa\u010dinn\u00fdch cvikov a ich variant s r\u00f4znymi pom\u00f4ckami pre komplexn\u00fd rozvoj hrudn\u00edka a rast prsn\u00fdch svalov.<\/p>\n","protected":false},"author":129,"featured_media":341854,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6058,6168,6137,6062],"filter_section":[],"filter_attribute":[13021,13013,13026,13023],"class_list":{"0":"post-343413","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cviky","9":"tag-pomocky-na-cvicenie","10":"tag-silovy-trening","11":"tag-trening","12":"filter_attribute-cviky-a-treningy-s-pomockami","13":"filter_attribute-cviky-na-hrudnik","14":"filter_attribute-spravna-technika-cvicenia","15":"filter_attribute-treningove-plany","16":"h-entry","17":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 najlep\u0161\u00edch cvikov na hrudn\u00edk - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Z\u00e1sobn\u00edk cvikov na prsia a hrudn\u00edk. 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