{"id":355066,"date":"2022-04-27T11:41:29","date_gmt":"2022-04-27T09:41:29","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=355066"},"modified":"2022-10-20T14:58:25","modified_gmt":"2022-10-20T12:58:25","slug":"slovnik-cvikov-svaly-chrbta","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-chrbta\/","title":{"rendered":"9 najlep\u0161\u00edch cvikov na chrb\u00e1t"},"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-chrbta\/#9_najucinnejsich_cvikov_na_chrbat_a_medzilopatkove_svaly\" title=\"9 naj\u00fa\u010dinnej\u0161\u00edch cvikov na chrb\u00e1t a medzilopatkov\u00e9 svaly\">9 naj\u00fa\u010dinnej\u0161\u00edch cvikov na chrb\u00e1t a medzilopatkov\u00e9 svaly<\/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-chrbta\/#1_Mrtvy_tah_Deadlift\" title=\"1. M\u0155tvy \u0165ah (Deadlift)\">1. M\u0155tvy \u0165ah (Deadlift)<\/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-chrbta\/#2_Pritahovanie_osi_v_predklone_nadhmatom_Barbell_Bent_Over_Row\" title=\"2. Pri\u0165ahovanie osi v predklone nadhmatom (Barbell Bent Over Row)\">2. Pri\u0165ahovanie osi v predklone nadhmatom (Barbell Bent Over Row)<\/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-chrbta\/#3_Pritahovanie_kladky_v_sede_Seated_Cable_Row\" title=\"3. Pri\u0165ahovanie kladky v sede (Seated Cable Row)\">3. Pri\u0165ahovanie kladky v sede (Seated Cable Row)<\/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-chrbta\/#4_Zhyby_nadhmatom_Wide_Grip_Pull_Ups\" title=\"4. Zhyby nadhmatom (Wide Grip Pull Ups)\">4. Zhyby nadhmatom (Wide Grip Pull Ups)<\/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-chrbta\/#5_Stahovanie_hornej_kladky_nadhmatom_Wide_Grip_Pulldown\" title=\"5. S\u0165ahovanie hornej kladky nadhmatom (Wide Grip Pulldown)\">5. S\u0165ahovanie hornej kladky nadhmatom (Wide Grip Pulldown)<\/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-chrbta\/#6_Stahovanie_hornej_kladky_podhmatom_Reverse_Grip_Pulldown\" title=\"6. S\u0165ahovanie hornej kladky podhmatom (Reverse Grip Pulldown)\">6. S\u0165ahovanie hornej kladky podhmatom (Reverse Grip Pulldown)<\/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-chrbta\/#7_Pritahy_jednoruciek_na_lavici_Dumbbell_Incline_Bench_Row\" title=\"7. Pr\u00ed\u0165ahy jednoru\u010diek na lavici (Dumbbell Incline Bench Row)\">7. Pr\u00ed\u0165ahy jednoru\u010diek na lavici (Dumbbell Incline Bench Row)<\/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-chrbta\/#8_Pritahy_jednorucky_v_klaku_na_lavici_One_Arm_Dumbbell_Row\" title=\"8. Pr\u00ed\u0165ahy jednoru\u010dky v k\u013eaku na lavici (One Arm Dumbbell Row)\">8. Pr\u00ed\u0165ahy jednoru\u010dky v k\u013eaku na lavici (One Arm Dumbbell Row)<\/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-chrbta\/#9_Stahovanie_hornej_kladky_Standing_Cable_Pullover\" title=\"9. S\u0165ahovanie hornej kladky (Standing Cable Pullover)\">9. S\u0165ahovanie hornej kladky (Standing Cable Pullover)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-chrbta\/#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-12\" href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-chrbta\/#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>Chrb\u00e1t patr\u00ed medzi partie, na ktor\u00e9 sa po\u010das tr\u00e9ningu \u010dasto zab\u00fada. Mnoho \u013eud\u00ed sa viac zameriava na posil\u0148ovanie pa\u017e\u00ed alebo hrudn\u00edka a svalom chrbta nevenuje a\u017e tak\u00fa pozornos\u0165. To je \u0161koda, preto\u017ee t\u00e1to \u010das\u0165 tela m\u00e1 v\u010faka svojej ve\u013ekosti zna\u010dn\u00fd vplyv na vzh\u013ead a symetriu postavy. Spr\u00e1vne zvolen\u00e9 cviky s\u00fa navy\u0161e \u010dast\u00fdm rie\u0161en\u00edm bolesti a in\u00fdch probl\u00e9mov s chrbtom. <strong>\u010ealej pom\u00e1haj\u00fa vybudova\u0165 trup do tvaru &#8220;V&#8221;,<\/strong> po ktorom t\u00fa\u017eia nielen pretek\u00e1ri v kulturistike, ale aj be\u017en\u00ed n\u00e1v\u0161tevn\u00edci posil\u0148ovn\u00ed. Ocenia to aj \u017eeny. T\u00fdm m\u00f4\u017ee <strong>vypracovan\u00fd chrb\u00e1t opticky z\u00fa\u017ei\u0165 p\u00e1s,<\/strong> \u010do potom prispieva k vysn\u00edvanej postave v tvare pres\u00fdpac\u00edch hod\u00edn. Siln\u00e9 chrbtov\u00e9 svaly s\u00fa tie\u017e oporou chrbtice, v\u010faka \u010domu podporuj\u00fa spr\u00e1vne dr\u017eanie tela.<\/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 chrbta 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 m\u0155tvy \u0165ah nie je ten najzdrav\u0161\u00ed pr\u00edstup. Rovnako tak m\u00e1 svoju postupnos\u0165 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 chrbta 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 <strong>8 \u2013 12 opakovan\u00ed<\/strong> v s\u00e9rii. Z\u00e1\u0165a\u017e by v tomto pr\u00edpade mala spada\u0165 zhruba na \u00farove\u0148 <strong>60 \u2013 75 % 1RM<\/strong> (maxim\u00e1lny v\u00fdkon na 1 opakovanie). Tr\u00e9ning chrbta potom zarad\u00edte samostatne alebo v kombin\u00e1cii s inou partiou, ide\u00e1lne <strong>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.cz\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-1124x749.jpg\" alt=\"Najlep\u0161ie cviky na chrb\u00e1t\" class=\"wp-image-354112\" width=\"843\" height=\"562\" title=\"Najlep\u0161ie cviky na chrb\u00e1t\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_najucinnejsich_cvikov_na_chrbat_a_medzilopatkove_svaly\"><\/span>9 naj\u00fa\u010dinnej\u0161\u00edch cvikov na chrb\u00e1t a medzilopatkov\u00e9 svaly<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 <span style=\"color: #ff6600;\"><a aria-label=\"nastavite\u013en\u00e1 lavica (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/nastavitelna-lavica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nastavite\u013en\u00e1 lavica<\/a><\/span>, <a href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">os<\/span> <\/a>s <a href=\"https:\/\/gymbeam.sk\/kotuc-iron-plate-51mm-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">kot\u00fa\u010dmi<\/span><\/a>, <a href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">jednoru\u010dky<\/span><\/a>, <a href=\"https:\/\/gymbeam.sk\/hrazda-na-strop-multi-grip-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">hrazda<\/span> <\/a>a stroj na s\u0165ahovanie kladky. <strong>V\u0161etky tieto cviky s\u00fa pre za\u010diato\u010dn\u00edkov i pokro\u010dil\u00fdch,<\/strong> ktor\u00ed si m\u00f4\u017eu upravi\u0165 z\u00e1\u0165a\u017e a sp\u00f4sob vykonania pod\u013ea svojej tr\u00e9novanosti. Potom je u\u017e na v\u00e1s, ako v tr\u00e9ningu skombinujete z\u00e1kladn\u00e9 cviky s ich \u013eahko odli\u0161n\u00fdmi variantmi. Pomocou nich komplexne precvi\u010d\u00edte tie najv\u00e4\u010d\u0161ie chrbtov\u00e9 svaly, ako je sval trap\u00e9zov\u00fd <em>(m. trapezius)<\/em> alebo \u0161irok\u00fd sval chrbtov\u00fd <em>(m. latissimus dorsi)<\/em> a tie\u017e medzilopatkov\u00e9 svaly. V\u010faka tomu z\u00edskate dokonalo vypracovan\u00fd chrb\u00e1t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Mrtvy_tah_Deadlift\"><\/span>1. M\u0155tvy \u0165ah (Deadlift)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa chodidlami na \u0161\u00edrku va\u0161ich bokov. Os uchopte nadhmatom na \u0161\u00edrku va\u0161ich ramien. Kolen\u00e1 s\u00fa mierne pokr\u010den\u00e9, chrb\u00e1t v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. Aktivujte stred tela.<\/li><li><strong>Realiz\u00e1cia:<\/strong> Pomocou aktiv\u00e1cie svalov doln\u00fdch kon\u010dat\u00edn a chrbta plynule zdvihnite \u010dinku zo zeme a\u017e do vyrovnania kolien a trupu. Dr\u00e1ha \u010dinky vedie tesne pred nohami. Potom s n\u00e1dychom kontrolovane sp\u00fa\u0161\u0165ajte \u010dinku na zem a n\u00e1sledne nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie v chrbte, nevhodn\u00e1 z\u00e1\u0165a\u017e, mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, predkl\u00e1\u0148anie alebo zakl\u00e1\u0148anie hlavy.<\/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\/04\/11-Klasicky-mrtvy-tah_2.gif\" alt=\"Ako cvi\u010di\u0165 m\u0155tvy \u0165ah?\" class=\"wp-image-354068\" title=\"Ako cvi\u010di\u0165 m\u0155tvy \u0165ah?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. M\u0155tvy \u0165ah s jednoru\u010dkami alebo kettlebellmi (Double Dumbbell\/Kettlebell Deadlift)<\/h4>\n\n\n\n<p>Namiesto osi m\u00f4\u017eete pou\u017ei\u0165 aj dve jednoru\u010dky. Chy\u0165te ich nadhmatom a zdv\u00edhajte tesne pred nohami. Rovnako s\u00fa vhodn\u00e9 kettlebelly, ktor\u00e9 postav\u00edte na vonkaj\u0161iu stranu chodidiel. Zdv\u00edhajte ich potom pozd\u013a\u017e bo\u010dnej strany n\u00f4h.<\/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\">2. Sumo m\u0155tvy \u0165ah (Sumo Deadlift)<\/h4>\n\n\n\n<p>Sumo m\u0155tvy \u0165ah v\u00e1m umo\u017en\u00ed viac zapoji\u0165 sedacie svaly a vn\u00fatorn\u00fa stranu stehien. K osi sa postavte s chodidlami na \u0161\u00edrku v\u00e4\u010d\u0161iu, ne\u017e je rozp\u00e4tie va\u0161ich ramien. \u0160pi\u010dky n\u00f4h mieria od seba. \u00dachop je pribli\u017ene na \u0161\u00edrke bokov alebo o nie\u010do u\u017e\u0161\u00ed. \u010ealej sa rovnako ako pri klasickom m\u0155tvom \u0165ahu s\u00fastre\u010fte na akt\u00edvny stred tela a udr\u017eanie prirodzen\u00e9ho zakrivenia chrbta.<\/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\">3. M\u0155tvy \u0165ah s hex trap osou (Trap Bar Deadlift)<\/h4>\n\n\n\n<p>Tie\u017e m\u00f4\u017eete vysk\u00fa\u0161a\u0165 m\u0155tvy \u0165ah s hexagon\u00e1lnou trap osou. T\u00fa ocen\u00edte najm\u00e4 v pr\u00edpade, \u017ee m\u00e1te probl\u00e9my so spodnou \u010das\u0165ou chrbta. Pri jej vyu\u017eit\u00ed sa toti\u017e viac zap\u00e1jaj\u00fa nohy. Postav\u00edte sa do stredu hexag\u00f3nu, uchop\u00edte dr\u017eadl\u00e1 na oboch stran\u00e1ch a \u010falej cvi\u010d\u00edte rovnako ako pri be\u017enom m\u0155tvom \u0165ahu.<\/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=\"49360,28683,28683,51652,256,29667,53725,7185,55609,55609,1593,53680,51223,51190,51208\" ><\/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=\"2_Pritahovanie_osi_v_predklone_nadhmatom_Barbell_Bent_Over_Row\"><\/span>2. Pri\u0165ahovanie osi v predklone nadhmatom (Barbell Bent Over Row)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov a \u013eahko pokr\u010dte kolen\u00e1. Mierne sa predklo\u0148te s t\u00fdm, \u017ee chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed, ramen\u00e1 stiahnut\u00e9 smerom od u\u0161\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. Uchopte \u010dinku nadhmatom na \u0161\u00edrku va\u0161ich ramien a zdvihnite ju do v\u00fd\u0161ky ku kolen\u00e1m.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom pomocou kontrakcie svalov chrbta pritiahnite \u010dinku k bokom. Potom ju kontrolovane vr\u00e1\u0165te sp\u00e4\u0165 ku kolen\u00e1m a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Gu\u013eatenie chrbta, vyrovnanie kolien, nedostato\u010dn\u00fd predklon trupu, nedostato\u010dn\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\/04\/01-Pritahovani-osy-v-predklonu-nadmatem.gif\" alt=\"Ako cvi\u010di\u0165 pri\u0165ahovanie osi v predklone na chrb\u00e1t?\" class=\"wp-image-353956\" title=\"Ako cvi\u010di\u0165 pri\u0165ahovanie osi v predklone na chrb\u00e1t?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Pri\u0165ahovanie jednoru\u010diek alebo kettlebellov v predklone (Dumbbell\/Kettlebell Bent Over Row)<\/h4>\n\n\n\n<p>V pr\u00edpade, \u017ee nem\u00e1te k dispoz\u00edcii ve\u013ek\u00fa \u010dinku, m\u00f4\u017eete na tento cvik vyu\u017ei\u0165 aj 2 <a href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">jednoru\u010dky<\/span> <\/a>alebo <a href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">kettlebelly<\/span><\/a>. Uchopte ich tie\u017e nadhmatom a pri\u0165ahujte smerom k p\u00e1su. Poz\u00edcia tela je rovnak\u00e1 ako pri cvi\u010den\u00ed s osou.<\/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=\"3_Pritahovanie_kladky_v_sede_Seated_Cable_Row\"><\/span>3. Pri\u0165ahovanie kladky v sede (Seated Cable Row)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Posa\u010fte sa na lavici \u010delom k spodnej kladke. Chodidl\u00e1 polo\u017ete na platformu na opa\u010dnom konci lavice. Kolen\u00e1 s\u00fa mierne pokr\u010den\u00e9, chrb\u00e1t v prirodzenom zakriven\u00ed, ramen\u00e1 stiahnut\u00e9 a hlava v pred\u013a\u017een\u00ed chrbtice. Oboma rukami uchopte pripojen\u00fd adapt\u00e9r s tvarom do p\u00edsmena V s dr\u017eadlami na oboch koncoch.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom pomocou kontrakcie chrbtov\u00fdch svalov pritiahnite adapt\u00e9r k bruchu. Lakte smeruj\u00fa vzad a v kone\u010dnej f\u00e1ze pritiahnite lopatky k sebe. V tejto poz\u00edcii m\u00f4\u017eete 1 \u2013 2 sekundy zotrva\u0165. Potom sa s n\u00e1dychom vr\u00e1\u0165te kontrolovane do v\u00fdchodiskovej polohy a cvik zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nadmern\u00e9 predkl\u00e1\u0148anie a zakl\u00e1\u0148anie chrbta, gu\u013eatenie chrbta, vy\u0165ahovanie ramien k u\u0161iam, nedostato\u010dn\u00fd rozsah pohybu, \u0161vihov\u00fd pohyb.<\/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\/04\/02-Pritahovani-kladky-v-sede.gif\" alt=\"Ako cvi\u010di\u0165 pri\u0165ahovanie kladky v sede?\" class=\"wp-image-353970\" title=\"Ako cvi\u010di\u0165 pri\u0165ahovanie kladky v sede?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Pri\u0165ahovanie kladky v sede so \u0161irok\u00fdm \u00fachopom (Wide Grip Seated Cable Row)<\/h4>\n\n\n\n<p>Na kladku si m\u00f4\u017eete pripn\u00fa\u0165 aj rovn\u00fa ty\u010d, ktor\u00e1 v\u00e1m umo\u017en\u00ed \u0161ir\u0161\u00ed \u00fachop. V\u010faka tomu viac zapoj\u00edte svaly pa\u017e\u00ed a trap\u00e9zy. Inak cvi\u010dte rovnak\u00fdm sp\u00f4sobom.<\/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\">2. Pri\u0165ahovanie kladky v sede jednou rukou (Single Arm Seated Cable Row)<\/h4>\n\n\n\n<p>Pri pou\u017eit\u00ed jednoru\u010dn\u00e9ho adapt\u00e9ra m\u00f4\u017eete precvi\u010di\u0165 ka\u017ed\u00fa stranu chrbta zvl\u00e1\u0161\u0165. To v\u00e1m pom\u00f4\u017ee sa lep\u0161ie s\u00fastredi\u0165 na spr\u00e1vne zapojenie chrbtov\u00fdch svalov.<\/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=\"4_Zhyby_nadhmatom_Wide_Grip_Pull_Ups\"><\/span>4. Zhyby nadhmatom (Wide Grip Pull Ups)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Zaveste sa nadhmatom na hrazdu s \u00fachopom \u0161ir\u0161\u00edm, ne\u017e je \u0161\u00edrka va\u0161ich ramien. Aktivujte stred tela a lopatky stiahnite k sebe.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom aktivujte svaly chrbta i pa\u017e\u00ed a za\u010dnite sa kontrolovane pri\u0165ahova\u0165 hore. Hrudn\u00edkom smerujte k hrazde. A\u017e sa dostanete hlavou \u013eahko nad \u00farove\u0148 hrazdy, s n\u00e1dychom sa za\u010dnite pomaly sp\u00fa\u0161\u0165a\u0165 dole. Vr\u00e1\u0165te sa do v\u00fdchodiskovej poz\u00edcie, nevyvesujte sa z lopatiek a zhyb zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Hojdanie sa, nedostato\u010dn\u00fd rozsah pohybu, gu\u013eatenie chrbta, vyvesovanie lopatiek, dopomoc \u0161vihom n\u00f4h a nadmern\u00fd z\u00e1klon.<\/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\/04\/03-Shyby-nadhmatem-siroky-uchop.gif\" alt=\"Ako cvi\u010di\u0165 zhyby nadhmatom?\" class=\"wp-image-353984\" title=\"Ako cvi\u010di\u0165 zhyby nadhmatom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Zhyby nadhmatom s expanderom (Resistance Band Assisted Pull Ups)<\/h4>\n\n\n\n<p>V pr\u00edpade, \u017ee zatia\u013e nezvl\u00e1date zhyby nadhmatom bez dopomoci, m\u00f4\u017eete vyu\u017ei\u0165 dlh\u00fd <a href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-cross-band-level-2-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">expander<\/span><\/a>. \u010c\u00edm v\u00e4\u010d\u0161\u00ed odpor bude ma\u0165, t\u00fdm v\u00e1s viac nadnesie a cvik bude \u013eah\u0161\u00ed. Expander pripevnite na hrazdu a potom sa do\u0148 zaveste jednou alebo oboma nohami. N\u00e1sledne cvi\u010dte rovnak\u00fdm sp\u00f4sobom, ako je pop\u00edsan\u00e9 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\">2. Zhyby nadhmatom na stroji (Machine Assisted Pull Ups)<\/h4>\n\n\n\n<p>V niektor\u00fdch posil\u0148ovniach m\u00f4\u017eete vyu\u017ei\u0165 aj stroj na zhyby, na ktorom si nastav\u00edte protiv\u00e1hu. T\u00e1 v\u00e1s bude nad\u013eah\u010dova\u0165, v\u010faka \u010domu bude cvik \u013eah\u0161\u00ed. Ide o ide\u00e1lnu \u0161tartovaciu poz\u00edciu pre za\u010diato\u010dn\u00edkov, ktor\u00ed zatia\u013e nezvl\u00e1daj\u00fa ani zhyb s expanderom. Pri pravidelnom cvi\u010den\u00ed by si v\u0161ak mali zni\u017eova\u0165 protiv\u00e1hu na stroji, aby u nich doch\u00e1dzalo k rastu sily.<\/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\">3. Zhyby nadhmatom so z\u00e1\u0165a\u017eou (Weighted Pull Ups)<\/h4>\n\n\n\n<p>Cvik si m\u00f4\u017eete s\u0165a\u017ei\u0165 pomocou <a href=\"https:\/\/gymbeam.sk\/zataze-na-telo\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>z\u00e1\u0165a\u017eovej vesty<\/strong><\/span><\/a> \u010di z\u00e1va\u017eia, ktor\u00e9 si vlo\u017e\u00edte medzi kolen\u00e1 alebo pripnete na <a href=\"https:\/\/gymbeam.sk\/opasky\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600;\">opasok<\/span><\/strong><\/a>. Na ten si m\u00f4\u017eete pripevni\u0165 kot\u00fa\u010d alebo kettlebell.<\/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=\"5_Stahovanie_hornej_kladky_nadhmatom_Wide_Grip_Pulldown\"><\/span>5. S\u0165ahovanie hornej kladky nadhmatom (Wide Grip Pulldown)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Posa\u010fte sa \u010delom k hornej kladke. Chodidl\u00e1 s\u00fa celou plochou na podlo\u017eke, chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. Vzpa\u017ete a nadhmatom uchopte ty\u010d, ktor\u00e1 je pripojen\u00e1 na kladku. \u00dachop je o nie\u010do \u0161ir\u0161\u00ed, ne\u017e je rozp\u00e4tie va\u0161ich ramien.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom pomocou aktiv\u00e1cie svalov chrbta stiahnite ty\u010d za krk. V krajnej poz\u00edcii m\u00f4\u017eete zaradi\u0165 1 \u2013 2 sekundov\u00fa v\u00fddr\u017e. Potom sa s n\u00e1dychom vr\u00e1\u0165te kontrolovane do v\u00fdchodiskovej polohy a cvik zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nadmern\u00e9 predkl\u00e1\u0148anie alebo zakl\u00e1\u0148anie chrbta, \u0161vihov\u00fd pohyb.<\/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\/04\/04-Stahovani-horni-kladky-s-sirokym-uchopem-nadhmatem-za-hlavu.gif\" alt=\"Ako cvi\u010di\u0165 s\u0165ahovanie hornej kladky?\" class=\"wp-image-353998\" title=\"Ako cvi\u010di\u0165 s\u0165ahovanie hornej kladky?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Stahovanie_hornej_kladky_podhmatom_Reverse_Grip_Pulldown\"><\/span>6. S\u0165ahovanie hornej kladky podhmatom (Reverse Grip Pulldown)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Posa\u010fte sa \u010delom k hornej kladke. Chodidl\u00e1 s\u00fa celou plochou na podlo\u017eke, chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed a miernom z\u00e1klone. Vzpa\u017ete a podhmatom uchopte ty\u010d, ktor\u00e1 je pripojen\u00e1 na kladku. \u00dachop je u\u017e\u0161\u00ed ako vzdialenos\u0165 va\u0161ich ramien.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom pomocou aktiv\u00e1cie svalov chrbta a pa\u017e\u00ed stiahnite ty\u010d smerom k hrudn\u00edku. V krajnej poz\u00edcii m\u00f4\u017eete zaradi\u0165 1 \u2013 2 sekundov\u00fa v\u00fddr\u017e. Potom sa s n\u00e1dychom vr\u00e1\u0165te kontrolovane do v\u00fdchodiskovej polohy a cvik zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nadmern\u00e9 predkl\u00e1\u0148anie alebo zakl\u00e1\u0148anie chrbta, \u0161vihov\u00fd pohyb.<\/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\/04\/05-Stahovani-horni-kladky-s-uzkym-uchopem-podhmatem-pred-hlavou.gif\" alt=\"Ako cvi\u010di\u0165 s\u0165ahovanie hornej kladky podhmatom?\" class=\"wp-image-354012\" title=\"Ako cvi\u010di\u0165 s\u0165ahovanie hornej kladky podhmatom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. S\u0165ahovanie hornej kladky nadhmatom jednou rukou (Single Arm Reverse Grip Pulldown)<\/h4>\n\n\n\n<p>Na kladku pripnite D adapt\u00e9r a uchopte ho jednou rukou nadhmatom. Potom ho s\u0165ahujte k ramenu. Najsk\u00f4r odcvi\u010dte s\u00e9riu jednou rukou a potom druhou. Takto m\u00f4\u017eete precvi\u010di\u0165 ka\u017ed\u00fa stranu chrbta zvl\u00e1\u0161\u0165 a viac sa s\u00fastredi\u0165 na spr\u00e1vne zapojenie svalov.<\/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=\"7_Pritahy_jednoruciek_na_lavici_Dumbbell_Incline_Bench_Row\"><\/span>7. Pr\u00ed\u0165ahy jednoru\u010diek na lavici (Dumbbell Incline Bench Row)<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 lavicu, ktor\u00e1 je zdvihnut\u00e1 do uhla 30 \u2013 45 stup\u0148ov tak, aby ste mali hrudn\u00edk na hornej \u010dasti chrbtovej opierky. Hlava je v pred\u013a\u017een\u00ed chrbtice a ramen\u00e1 s\u00fa stiahnut\u00e9 smerom od u\u0161\u00ed. Uchopte jednoru\u010dky, predpa\u017ete s natiahnut\u00fdmi rukami a aktivujte stred tela.<\/li><li><strong>Prevedenie:<\/strong> S v\u00fddychom pomocou aktiv\u00e1cie svalov chrbta pritiahnite jednoru\u010dky smerom k p\u00e1su. Lakte smeruj\u00fa od tela a v krajnej poz\u00edcii stiahnite k sebe lopatky. V tejto f\u00e1ze m\u00f4\u017eete prida\u0165 1 \u2013 2 sekundov\u00fa v\u00fddr\u017e. Potom sa s n\u00e1dychom vr\u00e1\u0165te kontrolovane do v\u00fdchodiskovej polohy a cvik zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> \u0160vihov\u00fd pohyb, 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\/04\/06-Pritahy-jednorucek-na-lavici.gif\" alt=\"Ako cvi\u010di\u0165 pr\u00ed\u0165ahy jednoru\u010diek na lavici?\" class=\"wp-image-354026\" title=\"Ako cvi\u010di\u0165 pr\u00ed\u0165ahy jednoru\u010diek na lavici?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Pr\u00ed\u0165ahy kettlebellov na lavici (Kettlebell Incline Bench Row)<\/h4>\n\n\n\n<p>Jednoru\u010dky m\u00f4\u017eete pri tomto cviku nahradi\u0165 aj dvoma kettlebellmi. Inak cvi\u010dte rovnak\u00fdm sp\u00f4sobom.<\/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\">2. Pr\u00ed\u0165ahy osi na lavici (Barbell Incline Bench Row)<\/h4>\n\n\n\n<p>Namiesto jednoru\u010diek m\u00f4\u017eete v tejto poz\u00edcii pri\u0165ahova\u0165 aj dlh\u00fa os. Pri tomto ale po\u010d\u00edtajte s men\u0161\u00edm rozsahom pohybu a zapojen\u00edm svalov chrbta.<\/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=\"8_Pritahy_jednorucky_v_klaku_na_lavici_One_Arm_Dumbbell_Row\"><\/span>8. Pr\u00ed\u0165ahy jednoru\u010dky v k\u013eaku na lavici (One Arm Dumbbell Row)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Pravou nohou si k\u013eaknite na vodorovn\u00fa lavicu, predklo\u0148te sa a pravou natiahnutou rukou sa oprite. Chrb\u00e1t je v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. \u013davou rukou uchopte jednoru\u010dku.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom pritiahnite jednoru\u010dku smerom k p\u00e1su. Lake\u0165 smeruje nahor a chrb\u00e1t sa sna\u017ete po cel\u00fa dobu cviku dr\u017ea\u0165 v stabilnej polohe. V krajnej poz\u00edcii m\u00f4\u017eete prida\u0165 1 \u2013 2 sekundov\u00fa v\u00fddr\u017e. Potom sa s n\u00e1dychom vr\u00e1\u0165te kontrolovane do v\u00fdchodiskovej polohy a cvik zopakujte. Najprv odcvi\u010dte s\u00e9riu na jednu ruku a potom na druh\u00fa.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, \u0161vihov\u00fd pohyb, gu\u013eatenie chrbta.<\/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\/04\/07-Pritahy-jednorucky-v-klece-lavici-zboku.gif\" alt=\"Ako cvi\u010di\u0165 pr\u00ed\u0165ahy jednoru\u010dky na lavici?\" class=\"wp-image-354040\" title=\"Ako cvi\u010di\u0165 pr\u00ed\u0165ahy jednoru\u010dky na lavici?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Pr\u00ed\u0165ahy kettlebellu v k\u013eaku na lavici (One Arm Kettlebell Row)<\/h4>\n\n\n\n<p>Jednoru\u010dku m\u00f4\u017eete pri tomto cviku nahradi\u0165 aj <a href=\"https:\/\/gymbeam.sk\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">kettlebellom<\/span><\/a>. Inak cvi\u010dte rovnak\u00fdm sp\u00f4sobom.<\/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\">2. Pr\u00ed\u0165ahy kettlebellu v predklone s pokr\u010den\u00fdmi nohami (Gorilla Row)<\/h4>\n\n\n\n<p>Na tento cvik nepotrebujete lavicu a sta\u010di\u0165 v\u00e1m bud\u00fa 2 kettlebelly. Postavte sa s chodidlami na \u0161\u00edrku v\u00e4\u010d\u0161iu, ne\u017e je vzdialenos\u0165 va\u0161ich ramien. Ketllebelly umiestnite pod seba medzi va\u0161e chodidl\u00e1. Pokr\u010dte kolen\u00e1 a predklo\u0148te sa s t\u00fdm, \u017ee zachov\u00e1te prirodzen\u00e9 zakrivenie chrbta. Uchopte oba kettlebelly a s v\u00fddychom ich striedavo pri\u0165ahujte smerom k p\u00e1su. Pokr\u010den\u00fd lake\u0165 mieri k stropu. V hornej f\u00e1ze m\u00f4\u017eete prida\u0165 1 \u2013 2 sekundov\u00fa v\u00fddr\u017e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Stahovanie_hornej_kladky_Standing_Cable_Pullover\"><\/span>9. S\u0165ahovanie hornej kladky (Standing Cable Pullover)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa \u010delom ku kladke s chodidlami vo vzdialenosti na \u0161\u00edrku bokov. Mierne pokr\u010dte kolen\u00e1 a \u013eahko sa predklo\u0148te so zachovan\u00edm prirodzen\u00e9ho zakrivenia chrbta. Hlava zost\u00e1va v pred\u013a\u017een\u00ed chrbtice a ramen\u00e1 s\u00fa stiahnut\u00e9 dole. Uchopte rovn\u00fa ty\u010d pripojen\u00fa ku kladke nadhmatom na \u0161\u00edrku ramien a aktivujte stred tela. Natiahnut\u00e9 ruky s\u00fa v predpa\u017een\u00ed.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom pomocou kontrakcie svalov chrbta stiahnite ty\u010d k stehn\u00e1m. Pri tom sa zamerajte na kontrakciu \u0161irok\u00e9ho svalu chrbtov\u00e9ho a na stiahnutie lopatiek k sebe. Tie\u017e sa s\u00fastre\u010fte na udr\u017eanie aktivovan\u00e9ho stredu tela. V krajnej poz\u00edcii m\u00f4\u017eete prida\u0165 1 \u2013 2 sekundov\u00fa v\u00fddr\u017e. Potom sa s n\u00e1dychom kontrolovane vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Gu\u013eanie chrbta, \u0161vihov\u00fd pohyb, nedostato\u010dn\u00fd rozsah pohybu, nadmern\u00fd alebo nedostato\u010dn\u00fd predklon.<\/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\/04\/10-Stahovani-horni-kladky-s-logom-GFB.gif\" alt=\"Ako cvi\u010di\u0165 s\u0165ahovanie hornej kladky na chrb\u00e1t?\" class=\"wp-image-354054\" title=\"Ako cvi\u010di\u0165 s\u0165ahovanie hornej kladky na chrb\u00e1t?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><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>Ak h\u013ead\u00e1te cviky na chrb\u00e1t, ktor\u00e9 zvl\u00e1dnete aj doma, n\u00e1jdete ich v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/20-cvikov-na-chrbat-ktore-vam-pomozu-pri-bolesti-chrbta-a-chrbtice\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>20 cvikov na chrb\u00e1t, ktor\u00e9 v\u00e1m pom\u00f4\u017eu pri bolesti chrbta.<\/strong><\/span><\/a><\/li><li>S uvo\u013enen\u00edm a pretiahnut\u00edm stuhnut\u00fdch chrbtov\u00fdch svalov v\u00e1m pom\u00f4\u017eu zdravotn\u00e9 cviky na chrb\u00e1t z n\u00e1\u0161ho \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/15-ucinnych-cvikov-na-uvolnenie-stuhnutosti-a-bolesti-chrbta\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>12 \u00fa\u010dinn\u00fdch cvikov na uvo\u013enenie kr\u010dnej a hrudnej chrbtice<\/strong>.<\/a><\/li><li>V pr\u00edpade, \u017ee h\u013ead\u00e1te aj \u00fa\u010dinn\u00e9 cviky na rozvoj prsn\u00fdch svalov, n\u00e1jdete ich v \u010dl\u00e1nku<a href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-hrudnika\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong> 7 najlep\u0161\u00edch cvikov na hrudn\u00edk.<\/strong><\/span><\/a><\/li><li>Pokia\u013e si chcete do tr\u00e9ningu prida\u0165 osved\u010den\u00e9 cviky na triceps, n\u00e1jdete ich v \u010dl\u00e1nku <a href=\"https:\/\/www.google.sk\/search?q=10+najlep%C5%A1%C3%ADch+cvikov+na+triceps.&amp;sxsrf=ALiCzsbFd6fvrrtoc9Ft8rGbJG3ixy7C_A%3A1651691531374&amp;ei=C9ByYr6rFvKFxc8PpMOcgA8&amp;ved=0ahUKEwj-3IW4xsb3AhXyQvEDHaQhB_AQ4dUDCA4&amp;uact=5&amp;oq=10+najlep%C5%A1%C3%ADch+cvikov+na+triceps.&amp;gs_lcp=Cgdnd3Mtd2l6EAM6BwgjELADECc6BwgAEEcQsANKBAhBGABKBAhGGABQqANYqANgswxoAXABeACAAZABiAGQAZIBAzAuMZgBAKABAqABAcgBCcABAQ&amp;sclient=gws-wiz\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>10 najlep\u0161\u00edch cvikov na triceps.<\/strong><\/span><\/a><\/li><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\"><span style=\"color: #ff6600;\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n &#8211; tipy, tr\u00e9ningy, naj\u010dastej\u0161ie chyby.<\/strong><\/span><\/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\"><span style=\"color: #ff6600;\"><strong>Ko\u013eko opakovan\u00ed je najlep\u0161ie cvi\u010di\u0165, ke\u010f chcete schudn\u00fa\u0165 alebo nabra\u0165 svaly?.<\/strong><\/span><\/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\"><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>Siln\u00e9 a vypracovan\u00e9 svaly chrbta vyzeraj\u00fa skvele a z\u00e1rove\u0148 zlep\u0161uj\u00fa dr\u017eanie tela na tr\u00e9ningu \u010di pri ka\u017edodenn\u00fdch aktivit\u00e1ch. <strong>\u00da\u010dinn\u00e9 cviky na chrb\u00e1t by tak nemali ch\u00fdba\u0165 v \u017eiadnom tr\u00e9ningovom pl\u00e1ne.<\/strong> Pridajte do\u0148 napr\u00edklad pr\u00ed\u0165ahy osi v predklone, s\u0165ahovanie hornej kladky, klasick\u00e9 m\u0155tve \u0165ahy alebo vysk\u00fa\u0161ajte \u010fal\u0161ie varianty uveden\u00e9 v \u010dl\u00e1nku. Medzi efekt\u00edvne cviky patria aj <strong>pr\u00ed\u0165ahy T-osi alebo hyperextenzie.<\/strong> Tieto cviky v\u00e1m pom\u00f4\u017eu s komplexn\u00fdm zosilnen\u00edm a rastom chrbtov\u00fdch svalov. Pre najlep\u0161ie v\u00fdsledky ale nezab\u00fadajte dba\u0165 na spr\u00e1vnu techniku a z\u00e1\u0165a\u017e zvy\u0161ujte postupne. Tr\u00e9ning chrbta 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 chrbta.<\/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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ako na tr\u00e9ning chrbta? Vysk\u00fa\u0161ajte 9 \u00fa\u010dinn\u00fdch cvikov a ich variantov s r\u00f4znymi pom\u00f4ckami pre komplexn\u00fd rozvoj chrbtov\u00fdch svalov.<\/p>\n","protected":false},"author":129,"featured_media":354093,"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":[6058,6057,6137,6062],"filter_section":[],"filter_attribute":[13021,13014,13026,13025,13023],"class_list":{"0":"post-355066","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-rast-svalovej-hmoty","10":"tag-silovy-trening","11":"tag-trening","12":"filter_attribute-cviky-a-treningy-s-pomockami","13":"filter_attribute-cviky-na-chrbat","14":"filter_attribute-spravna-technika-cvicenia","15":"filter_attribute-treningove-chyby-a-tipy","16":"filter_attribute-treningove-plany","17":"h-entry","18":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 najlep\u0161\u00edch cvikov na chrb\u00e1t - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Z\u00e1sobn\u00edk cvikov na chrb\u00e1t. 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