{"id":421124,"date":"2023-02-15T08:00:00","date_gmt":"2023-02-15T07:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=421124"},"modified":"2023-02-18T19:21:25","modified_gmt":"2023-02-18T18:21:25","slug":"drepy-spravna-technika-benefity-a-variace","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/","title":{"rendered":"D\u0159epy: Benefity, spr\u00e1vn\u00e9 proveden\u00ed a nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty na doma i do posilovny"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/#Co_jsou_to_drepy\" title=\"Co jsou to d\u0159epy?&nbsp;\">Co jsou to d\u0159epy?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/#5_duvodu_proc_cvicit_drepy\" title=\"5 d\u016fvod\u016f, pro\u010d cvi\u010dit d\u0159epy\">5 d\u016fvod\u016f, pro\u010d cvi\u010dit d\u0159epy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/#Ktere_svaly_pri_drepovani_zapojujeme\" title=\"Kter\u00e9 svaly p\u0159i d\u0159epov\u00e1n\u00ed zapojujeme?&nbsp;\">Kter\u00e9 svaly p\u0159i d\u0159epov\u00e1n\u00ed zapojujeme?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/#Jak_spravne_drepovat\" title=\"Jak spr\u00e1vn\u011b d\u0159epovat?&nbsp;\">Jak spr\u00e1vn\u011b d\u0159epovat?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/#Jake_jsou_nejcastejsi_chyby_pri_drepech_a_jak_je_napravit\" title=\"Jak\u00e9 jsou nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i d\u0159epech a jak je napravit?\">Jak\u00e9 jsou nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i d\u0159epech a jak je napravit?<\/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.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/#Nejucinnejsi_varianty_drepu\" title=\"Nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty d\u0159ep\u016f\">Nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty d\u0159ep\u016f<\/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.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/#Drepy_s_vlastni_vahou\" title=\"D\u0159epy s vlastn\u00ed vahou&nbsp;\">D\u0159epy s vlastn\u00ed vahou&nbsp;<\/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.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/#Drepy_se_zatezi\" title=\"D\u0159epy se z\u00e1t\u011b\u017e\u00ed\">D\u0159epy se z\u00e1t\u011b\u017e\u00ed<\/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.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/#Jak_pridat_drepy_do_treninku\" title=\"Jak p\u0159idat d\u0159epy do tr\u00e9ninku?&nbsp;\">Jak p\u0159idat d\u0159epy do tr\u00e9ninku?&nbsp;<\/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.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?&nbsp;\">Co si z toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>D\u0159ep jez\u00e1kladn\u00ed komplexn\u00ed cvik,ve kter\u00e9m jsme jako mal\u00ed vydr\u017eeli i des\u00edtky minut. Pak jsme ale vyrostli a najednou n\u00e1m u\u017e ne\u0161el jako d\u0159\u00edv. Paty se za\u010daly odlepovat od zem\u011b a z\u00e1da kulatit do tvaru \u017eelv\u00edho krun\u00fd\u0159e. V t\u00e9 chv\u00edli jsme nad d\u0159epem zlomili h\u016fl a krom\u011b t\u011bch n\u011bkolika trestn\u00fdch v t\u011blocviku se n\u00e1m da\u0159ilo tomuto cviku \u00fasp\u011b\u0161n\u011b vyh\u00fdbat. V pozd\u011bj\u0161\u00edm v\u011bku n\u00e1m ale do\u0161lo, \u017ee <strong>pokud chceme budovat siln\u00e9 a hezky tvarovan\u00e9 nohy i zadek, bez d\u0159ep\u016f to p\u016fjde dost t\u011b\u017eko.<\/strong> Poj\u010fme jim d\u00e1t druhou \u0161anci a nau\u010dme se zase spr\u00e1vn\u011b d\u0159epovat.<\/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=\"Co_jsou_to_drepy\"><\/span>Co jsou to d\u0159epy?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u0159ep je pr\u00e1vem ozna\u010dov\u00e1n za <strong>kr\u00e1le v\u0161ech cvik\u016f<\/strong> a sv\u00e9 m\u00edsto m\u00e1 t\u00e9m\u011b\u0159 v ka\u017ed\u00e9 tr\u00e9ninkov\u00e9 rutin\u011b. Obecn\u011b se charakterizuje pokr\u010den\u00edm kolen a ohybu v ky\u010dl\u00edch se zachov\u00e1n\u00edm vzp\u0159\u00edmen\u00fdch zad. P\u0159i tomto pohybu se zapojuj\u00ed zejm\u00e9na svaly doln\u00edch kon\u010detin a tak\u00e9 st\u0159ed t\u011bla (core), \u010d\u00edm\u017e efektivn\u011b posilujeme tyto partie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>D\u0159epy m\u016f\u017eete cvi\u010dit s vlastn\u00ed vahou i z\u00e1t\u011b\u017e\u00ed<\/strong> v podob\u011b nalo\u017een\u00e9 <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osy<\/a> s <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010di<\/a>, <a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dek<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellu<\/a>. Existuje v\u0161ak tak\u00e9 \u0159ada dal\u0161\u00edch variac\u00ed d\u0159epu, jako je goblet, bulharsk\u00fd nebo d\u0159ep na jedn\u00e9 noze. Svou variantu si tak najdou za\u010d\u00e1te\u010dn\u00edci i pokro\u010dil\u00ed.&nbsp;<\/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_duvodu_proc_cvicit_drepy\"><\/span>5 d\u016fvod\u016f, pro\u010d cvi\u010dit d\u0159epy<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u0159epy se vyzna\u010duj\u00ed <strong>skv\u011blou univerz\u00e1lnost\u00ed,<\/strong> jeliko\u017e je m\u016f\u017eete za\u0159adit do rozcvi\u010dky i hlavn\u00ed \u010d\u00e1sti tr\u00e9ninku. Nej\u010dast\u011bji se prov\u00e1d\u011bj\u00ed v posilovn\u011b, ale zvl\u00e1dnete je klidn\u011b doma \u010di v hotelov\u00e9m pokoji. Na cest\u00e1ch m\u016f\u017eete d\u00edky d\u0159ep\u016fm dokonce u\u0161et\u0159it. T\u0159eba v <a href=\"https:\/\/3seaseurope.com\/romania-squats-bus-ticket-cluj-napoca\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Rumunsku<\/a> (m\u011bsto Cluj-Napoca) m\u016f\u017eete dostat za proveden\u00ed 20 d\u0159ep\u016f b\u011bhem 2 minut l\u00edstek na m\u011bstskou dopravu zdarma. <strong>Jak\u00e9 dal\u0161\u00ed benefity maj\u00ed d\u0159epy?<\/strong><\/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. Budete budovat funk\u010dn\u00ed s\u00edlu<\/h3>\n\n\n\n<p>Na\u0161e nohy i zadek dok\u00e1\u017eou vyvinout opravdu velkou s\u00edlu a pr\u00e1v\u011b d\u0159epy jsou skv\u011bl\u00fdm prost\u0159edkem, jak tuto dovednost nejen prov\u011b\u0159it, ale tak\u00e9 zlep\u0161ovat. Ne n\u00e1hodou pat\u0159\u00ed do silov\u00e9ho trojboje spole\u010dn\u011b s bench pressem a mrtv\u00fdm tahem. S n\u00edm m\u00e1 dle studi\u00ed dokonce srovnateln\u00fd <strong>vliv na rozvoj s\u00edly doln\u00edch kon\u010detin.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u0159epov\u00e1n\u00ed se v\u00e1m ale m\u016f\u017ee vyplatit i v b\u011b\u017en\u00e9m \u017eivot\u011b. Pou\u017e\u00edvaj\u00ed se p\u0159i n\u011bm toti\u017e svaly, kter\u00e9 pot\u0159ebujete v ka\u017edodenn\u00edch \u010dinnostech. P\u0159\u00edkladem je sed\u00e1n\u00ed a zved\u00e1n\u00ed se ze \u017eidle, p\u0159en\u00e1\u0161en\u00ed t\u011b\u017ek\u00fdch p\u0159edm\u011bt\u016f, ch\u016fze po schodech nebo t\u0159eba sebr\u00e1n\u00ed upu\u0161t\u011bn\u00e9 tu\u017eky z podlahy. T\u00edm, \u017ee se d\u00edky d\u0159epu nau\u010d\u00edte zapojovat spr\u00e1vn\u00e9 svaly, <strong>sni\u017eujete riziko zran\u011bn\u00ed p\u0159i b\u011b\u017en\u00fdch aktivit\u00e1ch.<\/strong> Z\u00e1rove\u0148 <strong>zlep\u0161\u00edte sv\u00e9 balan\u010dn\u00ed schopnosti <\/strong>a z\u00e1sluhou funk\u010dn\u011bj\u0161\u00edho st\u0159edu t\u011bla podpo\u0159\u00edte tak\u00e9 <strong>spr\u00e1vnou posturu <\/strong>(dr\u017een\u00ed t\u011bla). <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/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\/2023\/02\/iStock-1321187782-1124x749.jpg\" alt=\"Pro\u010d cvi\u010dit d\u0159epy?\" class=\"wp-image-421141\" width=\"843\" height=\"562\" title=\"Pro\u010d cvi\u010dit d\u0159epy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1321187782-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1321187782-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1321187782-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1321187782-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Podpo\u0159\u00edte r\u016fst sval\u016f doln\u00edch kon\u010detin&nbsp;<\/h3>\n\n\n\n<p>Tento cvik v\u00e1m v\u0161ak p\u0159inese nejen s\u00edlu, ale tak\u00e9<strong> kr\u00e1sn\u00e9 nohy a <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-zadek-s-vlastni-vahou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kulat\u00fd zadek<\/strong><\/a><strong>.<\/strong> Pr\u00e1v\u011b proto najdete n\u011bjakou variantu d\u0159epu snad v ka\u017ed\u00e9 cvi\u010debn\u00ed rutin\u011b se zam\u011b\u0159en\u00edm na tvarov\u00e1n\u00ed h\u00fd\u017ed\u00ed a stehen. Nemus\u00edte v\u0161ak d\u011blat denn\u011b 100 d\u0159ep\u016f s vlastn\u00ed vahou \u010di jin\u00e9, \u010dasto nesmysln\u00e9 v\u00fdzvy. Rad\u011bji se nau\u010dte spr\u00e1vnou techniku a <strong>postupn\u011b zvy\u0161ujte z\u00e1t\u011b\u017e<\/strong> pomoc\u00ed osy nebo jednoru\u010dek ne\u017e p\u0159id\u00e1v\u00e1n\u00edm des\u00edtek opakov\u00e1n\u00ed donekone\u010dna. Tr\u00e9nink tak bude mnohem efektivn\u011bj\u0161\u00ed a tak\u00e9 z\u00e1bavn\u011bj\u0161\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[2\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud pat\u0159\u00ed siln\u00e9 a hezky tvarovan\u00e9 h\u00fd\u017ed\u011b a nohy mezi va\u0161e c\u00edle, nem\u011bl by v\u00e1m uniknout n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/tipy-jako-vypracovat-perfektni-zadek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak zpevnit a vytvarovat zadek i nohy.<\/strong><\/a><\/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\">3. M\u016f\u017eete se d\u00edky nim zlep\u0161ovat i v jin\u00fdch sportech&nbsp;<\/h3>\n\n\n\n<p>Siln\u00e9 nohy jsou d\u016fle\u017eit\u00e9 nejen pro powerliftery, t\u011b\u017e\u00ed z nich i b\u011b\u017eci, cyklisti, fotbalisti, hokejisti a snad v\u0161ichni ostatn\u00ed sportovci, na kter\u00e9 si vzpomenete. Pr\u00e1v\u011b proto d\u0159epy v r\u016fzn\u00fdch form\u00e1ch za\u0159azuj\u00ed v silov\u00e9 \u010d\u00e1sti tr\u00e9ninku i vytrvalci nebo hr\u00e1\u010di kolektivn\u00edch sport\u016f. T\u0159eba pro atlety, konkr\u00e9tn\u011b pro sprintery, skokany do v\u00fd\u0161ky \u010di do d\u00e1lky, maj\u00ed d\u0159epy v tr\u00e9ninku je\u0161t\u011b z\u00e1sadn\u011bj\u0161\u00ed v\u00fdznam. Pot\u0159ebuj\u00ed toti\u017e co<strong> nejlep\u0161\u00ed rychlost a dynamiku odrazu.<\/strong> A s t\u00edm jim efektivn\u011b pom\u00e1haj\u00ed t\u0159eba d\u0159epy s v\u00fdskokem nebo d\u0159epy s v\u00fdskokem na bednu. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/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\/2023\/02\/iStock-1367872098-1124x670.jpg\" alt=\"Benefity d\u0159ep\u016f pro sportovce\" class=\"wp-image-421156\" width=\"843\" height=\"503\" title=\"Benefity d\u0159ep\u016f pro sportovce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1367872098-1124x670.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1367872098-400x239.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1367872098-1536x916.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1367872098-2048x1221.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Podpo\u0159\u00edte mobilitu<\/h3>\n\n\n\n<p>S u\u010den\u00edm spr\u00e1vn\u00e9ho a dostate\u010dn\u011b hlubok\u00e9ho d\u0159epu <strong>budete z\u00e1rove\u0148 rozv\u00edjet mobilitu (rozsah pohybu) v ky\u010dl\u00edch, kolenech a kotn\u00edc\u00edch.<\/strong> A v\u011b\u0159te, \u017ee to funguje l\u00e9pe ne\u017e n\u011bjak\u00e9 statick\u00e9 protahov\u00e1n\u00ed. Dobr\u00e1 pohyblivost a flexibilita v kloubech je p\u0159\u00ednosn\u00e1 i v b\u011b\u017en\u00e9m \u017eivot\u011b. Sni\u017euje toti\u017e riziko zran\u011bn\u00ed p\u0159i jin\u00fdch fyzick\u00fdch aktivit\u00e1ch. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/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\">5. Sp\u00e1l\u00edte v\u00edce kalori\u00ed<\/h3>\n\n\n\n<p>D\u0159epy jsou komplexn\u00ed cvik, p\u0159i kter\u00e9m se zapojuj\u00ed h\u00fd\u017ed\u011b, stehna a \u0159ada dal\u0161\u00edch sval\u016f. Ty p\u0159i sv\u00e9 funkci spot\u0159ebuj\u00ed spoustu energie, co\u017e se projev\u00ed <strong>v\u011bt\u0161\u00edm mno\u017estv\u00edm sp\u00e1len\u00fdch kalori\u00ed, <\/strong>ne\u017e je to t\u0159eba v p\u0159\u00edpad\u011b bicepsov\u00fdch zdvih\u016f a jin\u00fdch jednokloubov\u00fdch cvik\u016f. Po d\u0159epov\u00e1n\u00ed se z\u00e1t\u011b\u017e\u00ed, stejn\u011b jako po ka\u017ed\u00e9m silov\u00e9m tr\u00e9ninku, se nav\u00edc m\u016f\u017eete t\u011b\u0161it na extra n\u00e1lo\u017e sp\u00e1len\u00fdch kalori\u00ed (EPOC). <strong>Zrychlen\u00fd <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-zrychlit-metabolismus-a-spalovat-vice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>metabolismus<\/strong><\/a> nast\u00e1v\u00e1 d\u00edky regenera\u010dn\u00edm proces\u016fm a pokra\u010duje a\u017e 72 hodin po tr\u00e9ninku. Tento benefit ocen\u00edte zejm\u00e9na p\u0159i <strong>hubnut\u00ed.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O v\u00fdhod\u00e1ch silov\u00e9ho tr\u00e9ninku si v\u00edce p\u0159e\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Dieta, kardio a silov\u00fd tr\u00e9nink. Co je nejlep\u0161\u00ed na hubnut\u00ed?<\/strong><\/a><\/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\/2023\/02\/IMG_2993-1124x749.jpg\" alt=\"D\u0159epy a hubnut\u00ed\" class=\"wp-image-421171\" width=\"843\" height=\"562\" title=\"D\u0159epy a hubnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_2993-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_2993-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_2993-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_2993-2048x1365.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=\"Ktere_svaly_pri_drepovani_zapojujeme\"><\/span>Kter\u00e9 svaly p\u0159i d\u0159epov\u00e1n\u00ed zapojujeme?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u0159epy jsou v\u00edcekloubov\u00fdm cvikem, kter\u00fd <strong>dok\u00e1\u017ee zam\u011bstnat svaly t\u00e9m\u011b\u0159 cel\u00e9ho na\u0161eho t\u011bla.<\/strong> V p\u0159\u00edpad\u011b jeho z\u00e1kladn\u00ed varianty se jedn\u00e1 zejm\u00e9na o partie spodn\u00ed \u010d\u00e1sti t\u011bla. Pokud ale vyzkou\u0161\u00edte i jin\u00e9 mo\u017enosti, jako je t\u0159eba d\u0159ep s \u010dinkou nad hlavou (overhead squat), zapoj\u00edte i ramena, pa\u017ee a z\u00e1da.&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\">P\u0159i klasick\u00e9m d\u0159epu s vlastn\u00ed vahou zapojujete p\u0159edev\u0161\u00edm:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u010dty\u0159hlav\u00fd sval stehenn\u00ed (kvadriceps)<\/li><li>svaly zadn\u00ed strany stehen (hamstringy)<\/li><li>h\u00fd\u017e\u010fov\u00e9 svaly (gluteus maximus, medius a minimus)<\/li><li>ohyba\u010de ky\u010dl\u00ed (flexory)<\/li><li>velk\u00fd p\u0159itahova\u010d (adductor magnus)<\/li><li>trojhlav\u00fd sval l\u00fdtka (triceps surae)<\/li><li>svaly hlubok\u00e9ho stabiliza\u010dn\u00edho syst\u00e9mu p\u00e1te\u0159e (HSS) neboli core (b\u0159i\u0161n\u00ed svaly, vzp\u0159imova\u010de p\u00e1te\u0159e, br\u00e1nice, svaly p\u00e1nevn\u00edho dna) <span style=\"color:#ff6600\" class=\"tadv-color\">[7\u20138]<\/span><\/li><\/ul>\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\">P\u0159i d\u0159epu se z\u00e1t\u011b\u017e\u00ed v p\u0159\u00edpad\u011b jin\u00fdch variac\u00ed, m\u016f\u017eete zapojovat:<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>svaly zad<\/li><li>ramena<\/li><li>svaly pa\u017e\u00ed (biceps, triceps, p\u0159edlokt\u00ed)<\/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\/2023\/02\/iStock-488252422-1124x725.jpg\" alt=\"Jak d\u0159epovat?\" class=\"wp-image-421186\" width=\"843\" height=\"544\" title=\"Jak d\u0159epovat?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-488252422-1124x725.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-488252422-400x258.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-488252422-1536x990.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-488252422-2048x1321.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=\"Jak_spravne_drepovat\"><\/span>Jak spr\u00e1vn\u011b d\u0159epovat?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cesta za perfektn\u00edm d\u0159epem m\u016f\u017ee b\u00fdt n\u011bkdy dlouh\u00e1 a trnit\u00e1. Ka\u017ed\u00fd z n\u00e1s m\u00e1 jin\u00e9 t\u011blo i sportovn\u00ed minulost, a ne ka\u017ed\u00fd se nau\u010d\u00ed d\u0159ep po p\u00e1r n\u00e1v\u0161t\u011bv\u00e1ch posilovny. Vynalo\u017een\u00e9 \u00fasil\u00ed ale v\u017edy stoj\u00ed za to.<strong> Ze za\u010d\u00e1tku se zam\u011b\u0159te na spr\u00e1vnou techniku. <\/strong>Klidn\u011b m\u016f\u017eete cvi\u010dit jen s vlastn\u00ed vahou a postupn\u011b p\u0159id\u00e1vat z\u00e1t\u011b\u017e v podob\u011b osy, na kterou si budete postupn\u011b nakl\u00e1dat z\u00e1va\u017e\u00ed. S rychlost\u00ed p\u0159id\u00e1v\u00e1n\u00ed v\u00e1hy na \u010dinku to ale nep\u0159epalte. Myslete v\u017edy na to, \u017ee <strong>korektn\u00ed proveden\u00ed m\u00e1 p\u0159ednost p\u0159ed zvednutou z\u00e1t\u011b\u017e\u00ed.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jak si nastavit tr\u00e9ninkovou z\u00e1t\u011b\u017e podle c\u00edle, dozv\u00edte se to v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jake-vahy-byste-meli-zvedat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak\u00e9 v\u00e1hy zvedat pro r\u016fst sval\u016f, s\u00edly nebo hubnut\u00ed?<\/strong><\/a><\/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\">Jak se rozcvi\u010dit na d\u0159epy?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Ne\u017e se do d\u0159epov\u00e1n\u00ed pust\u00edme, nem\u011bli bychom zapomenout na rozeh\u0159\u00e1t\u00ed a rozh\u00fdb\u00e1n\u00ed cel\u00e9ho t\u011bla. P\u0159eci jen velk\u00e1 \u010d\u00e1st z n\u00e1s p\u0159ed n\u00e1v\u0161t\u011bvou posilovny nebo dom\u00e1c\u00edho cvi\u010debn\u00edho koutku sed\u011bla u pr\u00e1ce \u010di ve \u0161kole. Tak\u017ee pot\u0159ebujeme<strong> trochu probudit svaly a p\u0159ipravit t\u011blo na z\u00e1t\u011b\u017e.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na zah\u0159\u00e1t\u00ed sta\u010d\u00ed sk\u00e1kat t\u0159eba 2\u20133 minuty pan\u00e1ky (Jumping Jacks), p\u0159es \u0161vihadlo nebo b\u011bhat na m\u00edst\u011b. Pokud m\u00e1te k dispozici n\u011bjak\u00fd kardio stroj (rotoped, b\u011b\u017eeck\u00fd p\u00e1s nebo veslovac\u00ed trena\u017e\u00e9r), klidn\u011b si dejte rozcvi\u010dku na n\u011bm. Pak se p\u0159esu\u0148te na<a href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> cvi\u010debn\u00ed podlo\u017eku<\/a>. Nejprve prokru\u017ete klouby cel\u00e9ho t\u011bla, pot\u00e9 se v\u00edce v\u011bnujte ky\u010dl\u00edm a kolen\u016fm, kter\u00e9 budete p\u0159i d\u0159epech nejv\u00edc pot\u0159ebovat.&nbsp;<\/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\">Jak rozh\u00fdbat ky\u010dle a kolena?&nbsp;<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Rotace v ky\u010dl\u00edch: <\/strong>Sedn\u011bte si na zem se vzp\u0159\u00edmen\u00fdmi z\u00e1dy. Nohy pokr\u010dte v kolenou do \u00fahlu p\u0159ibli\u017en\u011b 90 stup\u0148\u016f a oto\u010dte je tak, aby sm\u011b\u0159ovala do boku na stejnou stranu. Potom je pomoc\u00ed pohybu v ky\u010dl\u00edch zvedn\u011bte a p\u0159eto\u010dte na opa\u010dnou stranu. Chodidla a h\u00fd\u017ed\u011b z\u016fst\u00e1vaj\u00ed na podlo\u017ece. Rukama se m\u016f\u017eete op\u00edrat za t\u011blem nebo je vzpa\u017ete. Prove\u010fte to alespo\u0148 4\u00d7 na ka\u017edou stranu. Postupn\u011b, jak se budou ky\u010dle uvol\u0148ovat, byste m\u011bli b\u00fdt schopni v\u011bt\u0161\u00edho rozsahu pohybu.&nbsp;<\/li><li><strong>Rotace kolene ve v\u00fdpadu: <\/strong>Ud\u011blejte v\u00fdpad vp\u0159ed jednou nohou, koleno zadn\u00ed nohy klidn\u011b polo\u017ete na podlo\u017eku a dlan\u011b si m\u016f\u017eete op\u0159\u00edt o p\u0159edn\u00ed nohu \u010di zem. Pot\u00e9 za\u010dn\u011bte krou\u017eit p\u0159edn\u00edm kolenem, nejprve na jednu, pak na druhou stranu. Sna\u017ete se p\u0159i krou\u017een\u00ed koleno dostat p\u0159ed \u0161pi\u010dku chodidla.<\/li><li>Nakonec si ud\u011blejte p\u00e1r d\u0159ep\u016f s vlastn\u00ed vahou, p\u0159\u00edpadn\u011b m\u016f\u017eete vyu\u017e\u00edt i <a href=\"https:\/\/gymbeam.cz\/zavesny-posilovaci-system-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1v\u011bsn\u00fd posilovac\u00ed syst\u00e9m<\/a>.&nbsp;&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V rozcvi\u010dce m\u016f\u017eete d\u011blat tak\u00e9<strong> cviky na zadek s <\/strong><a href=\"https:\/\/gymbeam.cz\/posilnovaci-gumy-a-expandery\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>gumou<\/strong><\/a> (expand\u00e9rem), kter\u00e9 v\u00e1m pomohou aktivovat svaly h\u00fd\u017ed\u00ed i nohou. Najdete je nap\u0159\u00edklad v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/33-cviku-s-posilovaci-gumou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>30 cvik\u016f s posilovac\u00ed gumou na cel\u00e9 t\u011blo.<\/strong><\/a><\/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\/2023\/02\/DSCF0197-1124x749.jpg\" alt=\"Jak se p\u0159ipravit na d\u0159epy?\" class=\"wp-image-421201\" width=\"843\" height=\"562\" title=\"Jak se p\u0159ipravit na d\u0159epy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSCF0197-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSCF0197-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSCF0197-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSCF0197-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Co si obout na d\u0159epy?<strong><\/strong><\/h4>\n\n\n\n<p>Spr\u00e1vnou techniku d\u0159epu podpo\u0159\u00edte tak\u00e9 v\u00fdb\u011brem vhodn\u00e9 obuvi. Na d\u0159epov\u00e1n\u00ed se z\u00e1t\u011b\u017e\u00ed jsou ide\u00e1ln\u00ed pevn\u00e9 body s rovn\u011bj\u0161\u00ed podr\u00e1\u017ekou, kter\u00e1 <strong>zajist\u00ed lep\u0161\u00ed stabilitu.<\/strong> A pokud to se silov\u00fdm tr\u00e9ninkem mysl\u00edte opravdu v\u00e1\u017en\u011b, zainvestujte do kvalitn\u00edch vzp\u011bra\u010dek, kter\u00e9 maj\u00ed vyv\u00fd\u0161en\u00fd podpatek. Ten zvy\u0161uje rozsah pohybu v kotn\u00edku, co\u017e umo\u017e\u0148uje hlub\u0161\u00ed a stabiln\u011bj\u0161\u00ed d\u0159ep. N\u011bkomu v\u0161ak vyhovuje d\u0159epov\u00e1n\u00ed v barefoot obuvi nebo naboso. To jim sice umo\u017e\u0148uje maxim\u00e1ln\u00ed kontakt s podlo\u017ekou a v\u011bt\u0161\u00ed volnost pohybu chodidla, ale poj\u00ed se to tak\u00e9 s men\u0161\u00ed stabilitou a v\u011bt\u0161\u00edm rizikem zran\u011bn\u00ed.<\/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\">Jak\u00e1 je spr\u00e1vn\u00e1 technika d\u0159epu?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Zkuste zapomenout na<em> instafriendly<\/em> polovi\u010dn\u00ed d\u0159epy s prohnut\u00fdmi z\u00e1dy, kter\u00e9 maj\u00ed za c\u00edl v\u0161echno jin\u00e9 ne\u017e uk\u00e1zat spr\u00e1vn\u00fd d\u0159ep. Kvalitn\u00ed d\u0159ep toti\u017e vypad\u00e1 jinak. Jde v\u00edc do hloubky, z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed atd. Taky myslete na to, \u017ee se ne\u00fa\u010dastn\u00edte d\u0159epovac\u00edho z\u00e1vodu. Rad\u011bji ud\u011blejte jeden poctiv\u00fd d\u0159ep ne\u017e 5 odfl\u00e1knut\u00fdch v rychlosti flashe. Poj\u010fme se pod\u00edvat na to, jak by m\u011bl spr\u00e1vn\u011b proveden\u00fd <strong>klasick\u00fd d\u0159ep s vlastn\u00ed vahou<\/strong> vypadat.&nbsp;<\/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\">Z\u00e1kladn\u00ed postaven\u00ed:&nbsp;<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Stoj m\u00edrn\u011b rozkro\u010dn\u00fd zhruba na \u0161\u00ed\u0159i ramen, v\u00e1ha z\u016fst\u00e1v\u00e1 na cel\u00e9 plo\u0161e chodidla.&nbsp;<\/li><li>Hlava je v prodlou\u017een\u00ed p\u00e1te\u0159e, pohled sm\u011b\u0159uje vp\u0159ed, ramena sta\u017een\u00e1 dol\u016f a dozadu, z\u00e1da v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hrudn\u00edk otev\u0159en\u00fd, sm\u011b\u0159uj\u00edc\u00ed vp\u0159ed.&nbsp;<\/li><li>P\u0159edpa\u017ete, spojte ruce p\u0159ed t\u011blem nebo je p\u0159ek\u0159i\u017ete na prsou, \u010d\u00edm\u017e z\u00edsk\u00e1te lep\u0161\u00ed balanc.<span style=\"color:#ff6600\" class=\"tadv-color\"> [9]<\/span><\/li><\/ul>\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\">Proveden\u00ed:&nbsp;<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Nadechn\u011bte se a pohybem p\u00e1nve dozadu a dol\u016f ud\u011blejte d\u0159ep. Na za\u010d\u00e1tku pohybu si m\u016f\u017eete p\u0159edstavovat, \u017ee si sed\u00e1te na neviditelnou \u017eidli.&nbsp;<\/li><li>Dejte p\u0159i tom pozor na chybn\u00e9 kulacen\u00ed a proh\u00fdb\u00e1n\u00ed zad v hrudn\u00ed i bedern\u00ed oblasti p\u00e1te\u0159e a tak\u00e9 na nadm\u011brn\u00e9 \u0161pulen\u00ed <em>z<\/em>adku.<\/li><li>Hloubku d\u0159epu zvolte tak, aby se v\u00e1m poda\u0159ilo zachovat p\u0159irozen\u00e9 zak\u0159iven\u00ed p\u00e1te\u0159e. Sna\u017ete se ale dostat alespo\u0148 do pozice, kdy jsou va\u0161e ky\u010dle n\u00ed\u017ee ne\u017e kolena (pod paraelu).&nbsp;<\/li><li>Osa kolene, kotn\u00edku a \u0161pi\u010dky nohy z\u016fst\u00e1v\u00e1 v jedn\u00e9 rovin\u011b. Kolena nevt\u00e1\u010dejte dovnit\u0159.<\/li><li>Ve spodn\u00ed poloze setrvejte maxim\u00e1ln\u011b 1 sekundu. Jinak m\u016f\u017eete ztratit pot\u0159ebn\u00e9 nap\u011bt\u00ed ve svalech.&nbsp;<\/li><li>S v\u00fddechem se pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a p\u0159edn\u00ed strany stehen plynule narovnejte.<\/li><li>Celou plochou chodidel tla\u010dte do podlo\u017eky, jako byste cht\u011bli zem od sebe odtla\u010dit.&nbsp;<\/li><li>Pot\u00e9 prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed.<\/li><li>Pohyb m\u011bjte celou dobu pod kontrolou. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/li><\/ul>\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\">D\u00fdch\u00e1n\u00ed:&nbsp;<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>P\u0159edstavte si, \u017ee jste pot\u00e1p\u011b\u010d, kter\u00fd se chyst\u00e1 na ponor pod hladinu.<\/li><li>Naho\u0159e se po\u0159\u00e1dn\u011b nadechn\u011bte do b\u0159icha, \u010d\u00edm\u017e zpevn\u00edte st\u0159ed t\u011bla.&nbsp;<\/li><li>Prove\u010fte d\u0159ep a pot\u00e9 se za\u010dn\u011bte postupn\u011b narovn\u00e1vat, p\u0159itom vydechujte. N\u011bkomu v\u0161ak m\u016f\u017ee vyhovovat pln\u00e9 vydechnut\u00ed a\u017e v horn\u00ed pozici.&nbsp;<\/li><li>Pot\u00e9 se zase zhluboka nadechn\u011bte a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;&nbsp;<\/li><li>P\u0159i zved\u00e1n\u00ed vy\u0161\u0161\u00edch vah m\u016f\u017eete pou\u017e\u00edt <a href=\"https:\/\/gymbeam.cz\/opasky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">opasek na cvi\u010den\u00ed.<\/a> Ten v\u00e1m pom\u016f\u017ee nejen zpevnit st\u0159ed t\u011bla, ale tak\u00e9 v\u00e1s m\u016f\u017ee nau\u010dit spr\u00e1vn\u011b d\u00fdchat do b\u0159icha. Sta\u010d\u00ed se p\u0159i n\u00e1dechu soust\u0159edit na jeho rozta\u017een\u00ed do v\u0161ech stran.&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U techniky d\u0159epu je d\u016fle\u017eit\u00e9 tak\u00e9 zm\u00ednit, \u017ee <strong>ka\u017ed\u00e9mu z n\u00e1s bude vyhovovat tro\u0161ku jin\u00e9 postaven\u00ed. <\/strong>Velk\u00fd vliv m\u00e1 toti\u017e na\u0161e rozd\u00edln\u00e1 anatomie, nap\u0159\u00edklad d\u00e9lka stehen a tak\u00e9 celkov\u00e1 mobilita. N\u011bkdo tak m\u016f\u017ee m\u00edt \u0161ir\u0161\u00ed \u010di u\u017e\u0161\u00ed postoj, jin\u00fd dok\u00e1\u017ee d\u0159epnout skoro a\u017e na zem ve smyslu <em>ass to grass<\/em> a dal\u0161\u00ed bude jen p\u00e1r centimetr\u016f pod rovnob\u011b\u017ekou stehen se zem\u00ed. S tr\u00e9ninkem se ale bude technika m\u011bnit a ide\u00e1ln\u011b i zlep\u0161ovat.&nbsp;&nbsp;<\/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\/2023\/02\/iStock-1421570796-1124x749.jpg\" alt=\"Spr\u00e1vn\u00e1 technika d\u0159epu\" class=\"wp-image-421219\" width=\"843\" height=\"562\" title=\"Spr\u00e1vn\u00e1 technika d\u0159epu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1421570796-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1421570796-400x267.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\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\">Na co d\u00e1t pozor p\u0159i d\u0159epov\u00e1n\u00ed?<strong><\/strong><\/h3>\n\n\n\n<p>Je\u0161t\u011b si nejsp\u00ed\u0161 tak\u00e9 pamatujete doby, kdy se za chybu pova\u017eovalo koleno p\u0159ed \u0161pi\u010dkou. Myln\u011b jsme si mysleli, \u017ee tak kolena p\u0159et\u00ed\u017e\u00edme, a pro jistotu d\u011blali jen polod\u0159epy. V sou\u010dasnosti u\u017e na\u0161t\u011bst\u00ed m\u00e1me v\u011bdecky podlo\u017eeno, \u017ee se jedn\u00e1 o m\u00fdtus<strong>. Pro na\u0161e kolena <\/strong>(pokud jsou zdrav\u00e1)<strong> je v\u011bt\u0161\u00ed rozsah pohybu sp\u00ed\u0161e benefitem,<\/strong> a nav\u00edc jinak ne\u017e posunut\u00edm kolen p\u0159ed \u0161pi\u010dku spr\u00e1vn\u00e9 techniky d\u0159epu nedos\u00e1hneme. Existuj\u00ed v\u0161ak jin\u00e9 chyby, kter\u00e9 n\u00e1s mohou nejen p\u0159ipravit o v\u00fdsledky, ale tak\u00e9 <strong>ohrozit zdrav\u00ed na\u0161ich zad a cel\u00e9ho pohybov\u00e9ho apar\u00e1tu.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/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=\"Jake_jsou_nejcastejsi_chyby_pri_drepech_a_jak_je_napravit\"><\/span>Jak\u00e9 jsou nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i d\u0159epech a jak je napravit?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech:<\/strong> Nadm\u011brn\u00e9 kulacen\u00ed hrudn\u00ed nebo bedern\u00ed p\u00e1te\u0159e je chyba, kterou vid\u00edme v posilovn\u00e1ch snad nej\u010dast\u011bji. Sna\u017ete se zachovat z\u00e1da v p\u0159irozen\u00e9m zak\u0159iven\u00ed po celou dobu cviku i za cenu, \u017ee neud\u011bl\u00e1le tak hlubok\u00fd d\u0159ep.<\/li><li><strong>Mal\u00fd rozsah pohybu: <\/strong>Polovi\u010dn\u00ed d\u0159epy znamenaj\u00ed polovi\u010dn\u00ed v\u00fdsledky.P\u0159i hlub\u0161\u00edm d\u0159epu se toti\u017e zapoj\u00ed mnohem v\u00edce sval\u016f v oblasti h\u00fd\u017ed\u00ed a nohou. S lep\u0161\u00ed mobilitou m\u016f\u017ee pomoci poctiv\u00e1 rozcvi\u010dka ky\u010dl\u00ed p\u0159ed tr\u00e9ninkem, p\u0159\u00edpadn\u011b pou\u017eit\u00ed <a href=\"https:\/\/gymbeam.cz\/podlozka-na-drepy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eek na d\u0159epy.<\/a><\/li><li><strong>P\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu nebo dozadu: <\/strong>To je nej\u010dast\u011bji zp\u016fsobeno \u0161patn\u00fdm rozlo\u017een\u00edm v\u00e1hy na chodidlech. Sna\u017ete se v\u00e1hu rovnom\u011brn\u011b rozlo\u017eit na jejich celou plochu.<\/li><li><strong>Zved\u00e1n\u00ed pat ze zem\u011b:<\/strong> To se poj\u00ed s p\u0159edchoz\u00edm bodem. Paty by m\u011bly b\u00fdt celou dobu pevn\u011b na zemi.&nbsp;&nbsp;<\/li><li><strong>Vt\u00e1\u010den\u00ed kolen dovnit\u0159: <\/strong>Tato chyba v\u00e1s m\u016f\u017ee st\u00e1t po\u0161kozen\u00ed kolenn\u00edch vaz\u016f a p\u0159edstavuje zbyte\u010dn\u00fd stres pro cel\u00e1 kolena. Soust\u0159e\u010fte se na to, aby va\u0161e kolena sm\u011b\u0159ovala po celou dobu ven. Pomoci v\u00e1m s t\u00edm m\u016f\u017ee <strong><a href=\"https:\/\/gymbeam.cz\/set-expanderu-duoband-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">expand\u00e9r<\/a><\/strong>, kter\u00fd si um\u00edst\u00edte nad kolena a b\u011bhem d\u0159epov\u00e1n\u00ed se jej budete sna\u017eit udr\u017eet v nap\u011bt\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee se v\u011bnujete silov\u00e9mu tr\u00e9ninku a chcete se dozv\u011bd\u011bt, jak\u00e9 chyby se p\u0159i n\u011bm nej\u010dast\u011bji d\u011blaj\u00ed, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-chyb-kterym-se-musite-vyhnout\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Tr\u00e9ninkov\u00e9 chyby, kter\u00e9 d\u011blaj\u00ed v\u0161ichni.<\/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=\"74116,104773\" ><\/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=\"Nejucinnejsi_varianty_drepu\"><\/span>Nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty d\u0159ep\u016f<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159ipravili jsme si pro v\u00e1s ty nejlep\u0161\u00ed variace d\u0159ep\u016f s vlastn\u00ed vahou i se z\u00e1t\u011b\u017e\u00ed. U ka\u017ed\u00e9 najdete<strong> spr\u00e1vn\u00e9 proveden\u00ed, \u010dast\u00e9 chyby, dal\u0161\u00ed modifikace.<\/strong> Zjist\u00edte tak\u00e9, kter\u00e9 svaly se p\u0159i nich zapojuj\u00ed nejv\u00edce. Myslete u nich na z\u00e1kladn\u00ed pravidla pro korektn\u00ed d\u0159ep, jako je dr\u017een\u00ed zad v p\u0159irozen\u00e9m zak\u0159iven\u00ed, spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed a aktivace st\u0159edu t\u011bla.<\/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=\"Drepy_s_vlastni_vahou\"><\/span>D\u0159epy s vlastn\u00ed vahou&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Z\u00e1kladn\u00ed d\u0159ep (Air Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Stoj m\u00edrn\u011b rozkro\u010dn\u00fd zhruba na \u0161\u00ed\u0159i ramen. V\u00e1ha je na cel\u00e9 plo\u0161e chodidla.&nbsp;<\/li><li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a pohybem p\u00e1nve dozadu a dol\u016f ud\u011blejte d\u0159ep. P\u0159i tom dejte pozor na chybn\u00e9 kulacen\u00ed zad v bedern\u00ed a hrudn\u00ed oblasti p\u00e1te\u0159e. Hloubku d\u0159epu zvolte tak, aby se v\u00e1m poda\u0159ilo zachovat p\u0159irozen\u00e9 zak\u0159iven\u00ed p\u00e1te\u0159e. Osa kolene, kotn\u00edku a \u0161pi\u010dky nohy z\u016fst\u00e1v\u00e1 v jedn\u00e9 rovin\u011b. S v\u00fddechem se pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a p\u0159edn\u00ed strany stehen plynule narovnejte. Pot\u00e9 prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu, p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, vt\u00e1\u010den\u00ed kolen dovnit\u0159, nerovnom\u011brn\u011b rozlo\u017een\u00e1 v\u00e1ha, p\u0159epad\u00e1v\u00e1n\u00ed na \u0161pi\u010dku nebo na patu.&nbsp;<\/li><li><strong>Variace cviku: <\/strong>D\u0159ep na jedn\u00e9 noze, pumpov\u00e1n\u00ed ve d\u0159epu (kmity nahoru a dol\u016f v rozsahu n\u011bkolika centimetr\u016f ve spodn\u00ed poloze), d\u0159epy s v\u00fdskokem.&nbsp;<\/li><li><strong>Zac\u00edleno na<\/strong>: P\u0159edn\u00ed strana stehen, h\u00fd\u017ed\u011b.<\/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\/2023\/02\/drep.gif\" alt=\"Jak cvi\u010dit d\u0159ep?\" class=\"wp-image-421253\" title=\"Jak cvi\u010dit d\u0159ep?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. D\u0159ep s v\u00fdskokem (Jumping Air Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Stoj m\u00edrn\u011b rozkro\u010dn\u00fd zhruba na \u0161\u00ed\u0159i va\u0161ich ramen. V\u00e1ha je rozlo\u017een\u00e1 rovnom\u011brn\u011b na cel\u00e9 plo\u0161e chodidla.<\/li><li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a pohybem p\u00e1nve dozadu a dol\u016f ud\u011blejte d\u0159ep. Hloubku d\u0159epu zvolte tak, aby se v\u00e1m poda\u0159ilo zachovat p\u0159irozen\u00e9 zak\u0159iven\u00ed p\u00e1te\u0159e. Osa kolene, kotn\u00edku a \u0161pi\u010dky nohy z\u016fst\u00e1v\u00e1 v jedn\u00e9 rovin\u011b. S v\u00fddechem pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a p\u0159edn\u00ed strany stehen ud\u011blejte v\u00fdskok. V horn\u00ed poloze se nadechn\u011bte, pot\u00e9 se vra\u0165te zp\u011bt do d\u0159epu a v\u00fdskok zopakujte.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu, p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, vt\u00e1\u010den\u00ed kolen dovnit\u0159, nerovnom\u011brn\u011b rozlo\u017een\u00e1 v\u00e1ha, p\u0159epad\u00e1v\u00e1n\u00ed na \u0161pi\u010dku nebo na patu.&nbsp;&nbsp;&nbsp;<\/li><li><strong>Variace cviku:<\/strong> V horn\u00ed f\u00e1zi p\u0159id\u00e1n\u00ed dal\u0161\u00edho v\u00fdskoku s p\u0159ita\u017een\u00edm kolen k hrudn\u00edku (Tuck jump).<\/li><li><strong>Zac\u00edleno na<\/strong><strong>: <\/strong>P\u0159edn\u00ed strana stehen, h\u00fd\u017ed\u011b, l\u00fdtka.<\/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\/2023\/02\/drep-s-vyskokem.gif\" alt=\"Jak cvi\u010dit d\u0159eps v\u00fdskokem?\" class=\"wp-image-421268\" title=\"Jak cvi\u010dit d\u0159eps v\u00fdskokem?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Bulharsk\u00fd d\u0159ep (Bulgarian Split Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se p\u0159ed \u017eidli, lavici nebo bednu s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Jednu nohu polo\u017ete n\u00e1rtem na bednu \u010di lavici, kterou m\u00e1te za sebou, a ruce dejte v bok.&nbsp;&nbsp;&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem pokr\u010dte koleno p\u0159edn\u00ed nohy a ud\u011blejte v\u00fdpad na m\u00edst\u011b. Ve spodn\u00ed poloze se m\u016f\u017eete kolenem zadn\u00ed nohy lehce dotknout podlo\u017eky. Pot\u00e9 se s n\u00e1dechem narovnejte a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Po odcvi\u010den\u00ed jedn\u00e9 s\u00e9rie vym\u011b\u0148te nohy a stejn\u00fd cvik prove\u010fte na druhou stranu.&nbsp;&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu.&nbsp;<\/li><li><strong>Variace cviku: <\/strong>Bulharsk\u00e9 d\u0159epy s v\u00fdskokem na stojn\u00e9 noze.&nbsp;<\/li><li><strong>Zac\u00edleno na<\/strong><strong>:<\/strong><strong> <\/strong>P\u0159edn\u00ed a zadn\u00ed strana stehen, h\u00fd\u017ed\u011b.<\/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\/2023\/02\/bulharske-drepy.gif\" alt=\"Jak cvi\u010dit bulharsk\u00e9 d\u0159epy?\" class=\"wp-image-421283\" title=\"Jak cvi\u010dit bulharsk\u00e9 d\u0159epy?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. V\u00fddr\u017e ve d\u0159epu neboli \u017eidle (Wall Sit)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se z\u00e1dy ke st\u011bn\u011b, op\u0159ete se o ni a sje\u010fte dol\u016f do pozice d\u0159epu, ide\u00e1ln\u011b tak n\u00edzko, aby se va\u0161e stehna dostala do rovnob\u011b\u017en\u00e9 pozice se zem\u00ed nebo je\u0161t\u011b n\u00ed\u017e. Chodidla se celou plochou op\u00edraj\u00ed o zem a ruce m\u016f\u017eete polo\u017eit na stehna.<\/li><li><strong>Proveden\u00ed:<\/strong> Plynule d\u00fdchejte a sna\u017ete se v t\u00e9to pozici vydr\u017eet alespo\u0148 20 sekund. Cvik si trochu zt\u00ed\u017e\u00edte, kdy\u017e se nebudete rukama op\u00edrat o stehna, ale nech\u00e1te je voln\u011b viset pod\u00e9l t\u011bla.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>P\u0159\u00edli\u0161 kr\u00e1tk\u00e1 v\u00fddr\u017e, mal\u00e1 hloubka d\u0159epu.&nbsp;<\/li><li><strong>Zac\u00edleno na<\/strong><strong>: <\/strong>P\u0159edn\u00ed strana stehen, h\u00fd\u017ed\u011b.<\/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\/2023\/02\/wall-sit.gif\" alt=\"Jak cvi\u010dit wall sit?\" class=\"wp-image-421298\" title=\"Jak cvi\u010dit wall sit?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. D\u0159ep na jedn\u00e9 noze k lavici (Single Leg Squat To Box)&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se z\u00e1dy k bedn\u011b (lavici) s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f. P\u0159edpa\u017ete nebo dejte ruce v bok.&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>P\u0159eneste v\u00e1hu na pravou nohu a levou zvedn\u011bte nad zem. Nadechn\u011bte se, pokr\u010dte koleno stojn\u00e9 nohy a ud\u011blejte d\u0159ep a\u017e k bedn\u011b. T\u00e9 se dotkn\u011bte h\u00fd\u017ed\u011bmi a pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a stehen se s v\u00fddechem vra\u0165te do v\u00fdchoz\u00ed polohy. Pot\u00e9 nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. N\u00e1sledn\u011b vym\u011b\u0148te nohy.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, kulacen\u00ed zad.<\/li><li><strong>Variace cviku: <\/strong>D\u0159ep na jedn\u00e9 noze bez bedny, s oporou o hrazdu, \u017eidli, <a href=\"https:\/\/gymbeam.cz\/gymnasticke-kruhy-crossfit-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kruhy<\/a> nebo z\u00e1v\u011bsn\u00fd posilovac\u00ed syst\u00e9m.&nbsp;&nbsp;<\/li><li><strong>Zac\u00edleno na<\/strong><strong>: <\/strong>P\u0159edn\u00ed strana stehen, h\u00fd\u017ed\u011b.<\/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\/2023\/02\/drep-na-jedne-noze.gif\" alt=\"Jak cvi\u010dit d\u0159ep na jedn\u00e9 noze?\" class=\"wp-image-421315\" title=\"Jak cvi\u010dit d\u0159ep na jedn\u00e9 noze?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Drepy_se_zatezi\"><\/span>D\u0159epy se z\u00e1t\u011b\u017e\u00ed<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Zadn\u00ed d\u0159ep s osou (Barbell Back Squat) &nbsp;&nbsp;&nbsp;&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Nastavte si osu s vhodn\u011b nalo\u017eenou v\u00e1hou na <a href=\"https:\/\/gymbeam.cz\/stojan-na-drepy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed stojan<\/a> (zhruba do v\u00fd\u0161ky va\u0161ich kl\u00ed\u010dn\u00edch kost\u00ed). Postavte se pod osu s chodidly zhruba na \u0161\u00ed\u0159i ramen. Polo\u017ete si <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-eternal-power-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osu<\/a> za krk a chy\u0165te ji ob\u011bma rukama vedle ramen s t\u00edm, \u017ee lokty sm\u011b\u0159uj\u00ed dol\u016f. Aktivujte st\u0159ed t\u011bla, sundejte ty\u010d ze stojanu a ud\u011blejte krok vzad.&nbsp;<\/li><li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a pohybem p\u00e1nve dozadu a dol\u016f ud\u011blejte d\u0159ep. Hloubku d\u0159epu zvolte tak, aby se v\u00e1m poda\u0159ilo zachovat p\u0159irozen\u00e9 zak\u0159iven\u00ed p\u00e1te\u0159e a dok\u00e1zali jste se z t\u00e9to pozice zvednout. Osa kolene, kotn\u00edku a \u0161pi\u010dky nohy z\u016fst\u00e1v\u00e1 v jedn\u00e9 rovin\u011b. S v\u00fddechem se pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a p\u0159edn\u00ed strany stehen plynule narovnejte. Pot\u00e9 prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed. Po ukon\u010den\u00ed s\u00e9rie vra\u0165te osu zp\u011bt do stojanu.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu, p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, vt\u00e1\u010den\u00ed kolen dovnit\u0159, nerovnom\u011brn\u011b rozlo\u017een\u00e1 v\u00e1ha, p\u0159epad\u00e1v\u00e1n\u00ed na \u0161pi\u010dku nebo na patu, nadm\u011brn\u00e1 nebo nedostate\u010dn\u00e1 z\u00e1t\u011b\u017e na ose.&nbsp;&nbsp;<\/li><li><strong>Variace cviku: <\/strong>Zadn\u00ed d\u0159ep s <a href=\"https:\/\/gymbeam.cz\/posilovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00edm powerbagem<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/vodni-posilovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vodn\u00edm vakem<\/a>, zadn\u00ed d\u0159ep s v\u00fdskokem.<\/li><li><strong>Zac\u00edleno na<\/strong><strong>:<\/strong><strong> <\/strong>P\u0159edn\u00ed strana stehen, h\u00fd\u017ed\u011b.<\/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\/2023\/02\/zadni.gif\" alt=\"Jak cvi\u010dit zadn\u00ed d\u0159ep?\" class=\"wp-image-421332\" title=\"Jak cvi\u010dit zadn\u00ed d\u0159ep?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. P\u0159edn\u00ed neboli \u010deln\u00ed d\u0159ep (Front Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Nastavte si osu s vhodn\u011b nalo\u017eenou v\u00e1hou na <a href=\"https:\/\/gymbeam.cz\/posilovaci-klec-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed stojan<\/a> (zhruba do v\u00fd\u0161ky va\u0161ich kl\u00ed\u010dn\u00edch kost\u00ed). Postavte se p\u0159ed osu s chodidly zhruba na \u0161\u00ed\u0159i ramen. Chy\u0165te osu ob\u011bma rukama vedle ramen s t\u00edm, \u017ee lokty sm\u011b\u0159uj\u00ed vp\u0159ed (po celou dobu cviku). Aktivujte st\u0159ed t\u011bla, sundejte ty\u010d ze stojanu a ud\u011blejte krok vzad.&nbsp;<\/li><li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a pohybem p\u00e1nve dozadu a dol\u016f ud\u011blejte d\u0159ep. Hloubku d\u0159epu zvolte tak, aby se v\u00e1m poda\u0159ilo zachovat p\u0159irozen\u00e9 zak\u0159iven\u00ed p\u00e1te\u0159e. Osa kolene, kotn\u00edku a \u0161pi\u010dky nohy z\u016fst\u00e1v\u00e1 v jedn\u00e9 rovin\u011b. S v\u00fddechem se pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a p\u0159edn\u00ed strany stehen plynule narovnejte. Pot\u00e9 prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed. Po ukon\u010den\u00ed s\u00e9rie vra\u0165te osu zp\u011bt do stojanu.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Kulacen\u00ed horn\u00ed \u010d\u00e1sti zad, mal\u00fd rozsah pohybu, p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, vt\u00e1\u010den\u00ed kolen dovnit\u0159, nerovnom\u011brn\u011b rozlo\u017een\u00e1 v\u00e1ha, p\u0159epad\u00e1v\u00e1n\u00ed na \u0161pi\u010dku nebo na patu, nadm\u011brn\u00e1 nebo nedostate\u010dn\u00e1 z\u00e1t\u011b\u017e na ose, kles\u00e1n\u00ed lokt\u016f.&nbsp;<\/li><li><strong>Variace cviku: <\/strong>P\u0159edn\u00ed d\u0159epy s jednoru\u010dkou p\u0159ed hrudn\u00edkem, p\u0159edn\u00ed d\u0159epy na Smithov\u011b stroji, Zercher d\u0159epy.&nbsp;<\/li><li><strong>Zac\u00edleno na<\/strong><strong>: <\/strong>P\u0159edn\u00ed strana stehen, h\u00fd\u017ed\u011b.<\/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\/2023\/02\/predni-drep.gif\" alt=\"Jak cvi\u010dit p\u0159edn\u00ed d\u0159ep?\" class=\"wp-image-421347\" title=\"Jak cvi\u010dit p\u0159edn\u00ed d\u0159ep?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Bulharsk\u00fd d\u0159ep s jednoru\u010dkami (Bulgarian Split Squat)&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se z\u00e1dy p\u0159ed bednu \u010di lavici s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Jednu nohu polo\u017ete n\u00e1rtem na bednu nebo lavici, kterou m\u00e1te za sebou. Jednoru\u010dky uchopte ob\u011bma rukama.&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem pokr\u010dte koleno p\u0159edn\u00ed nohy a ud\u011blejte v\u00fdpad na m\u00edst\u011b. Ve spodn\u00ed poloze se m\u016f\u017eete kolenem zadn\u00ed nohy lehce dotknout podlo\u017eky. Pot\u00e9 se s n\u00e1dechem narovnejte a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Po odcvi\u010den\u00ed jedn\u00e9 s\u00e9rie vym\u011b\u0148te nohy a stejn\u00fd cvik prove\u010fte na druhou stranu.&nbsp;&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu, nadm\u011brn\u00e1 nebo nedostate\u010dn\u00e1 z\u00e1t\u011b\u017e.&nbsp;<\/li><li><strong>Variace cviku: <\/strong>Bulharsk\u00e9 d\u0159epy s <a href=\"https:\/\/gymbeam.cz\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellem<\/a>, osou.&nbsp;<\/li><li><strong>Zac\u00edleno na<\/strong><strong>: <\/strong>P\u0159edn\u00ed a zadn\u00ed strana stehen, h\u00fd\u017ed\u011b.<\/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\/2023\/02\/bulharsky.gif\" alt=\"Jak cvi\u010dit bulharsk\u00fd d\u0159ep?\" class=\"wp-image-421362\" title=\"Jak cvi\u010dit bulharsk\u00fd d\u0159ep?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Sumo d\u0159ep s jednoru\u010dkou (Dumbbell Sumo Squat)&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se do \u0161irok\u00e9ho postoje se \u0161pi\u010dkami sm\u011b\u0159uj\u00edc\u00edmi ven. Zvedn\u011bte jednoru\u010dku za rukoje\u0165 nebo jeden konec (kotou\u010dovou \u010d\u00e1st) a po celou dobu ji dr\u017ete nata\u017een\u00fdma rukama, kter\u00e9 jsou rovnob\u011b\u017en\u011b s t\u011blem.&nbsp;<\/li><li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a pokr\u010den\u00edm kolen ud\u011blejte d\u0159ep. S v\u00fddechem se pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a zejm\u00e9na vnit\u0159n\u00ed strany stehen plynule narovnejte. Pot\u00e9 prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu, p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, vt\u00e1\u010den\u00ed kolen dovnit\u0159, nerovnom\u011brn\u011b rozlo\u017een\u00e1 v\u00e1ha, nadm\u011brn\u00e1 nebo nedostate\u010dn\u00e1 z\u00e1t\u011b\u017e.<\/li><li><strong>Variace cviku:<\/strong> Sumo d\u0159ep s kettlebellem, s <a href=\"https:\/\/gymbeam.cz\/vodni-posilovaci-mic-powerball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vodn\u00edm posilovac\u00edm m\u00ed\u010dem<\/a> nebo s vyv\u00fd\u0161en\u00fdma nohama (na dvou bedn\u00e1ch \u010di <a href=\"https:\/\/gymbeam.cz\/nastavitelna-lavice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lavi\u010dk\u00e1ch<\/a>), pumpov\u00e1n\u00ed v sumo d\u0159epu.&nbsp;<\/li><li><strong>Zac\u00edleno na<\/strong><strong>: <\/strong>Vnit\u0159n\u00ed strana stehen, h\u00fd\u017ed\u011b.<\/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\/2023\/02\/sumo.gif\" alt=\"Jak cvi\u010dit sumo d\u0159ep?\" class=\"wp-image-421377\" title=\"Jak cvi\u010dit sumo d\u0159ep?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. D\u0159ep s \u010dinkou nad hlavou (Overhead Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Nastavte si osu s vhodn\u011b (pro za\u010d\u00e1tek m\u00e9n\u011b) nalo\u017eenou v\u00e1hou na posilovac\u00ed stojan (zhruba do v\u00fd\u0161ky va\u0161ich kl\u00ed\u010dn\u00edch kost\u00ed). Postavte se pod ni s chodidly zhruba na \u0161\u00ed\u0159i ramen a chy\u0165te ji \u0161irok\u00fdm \u00fachopem. Aktivujte st\u0159ed t\u011bla, ramena i pa\u017ee a vytla\u010dte osu nad hlavu, \u010d\u00edm\u017e narovn\u00e1te pa\u017ee v loktech. Klidn\u011b si p\u0159i tom pomozte i pohybem v nohou.&nbsp;<\/li><li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a pohybem p\u00e1nve dozadu a dol\u016f ud\u011blejte d\u0159ep. Hloubku d\u0159epu zvolte tak, aby se v\u00e1m poda\u0159ilo zachovat p\u0159irozen\u00e9 zak\u0159iven\u00ed p\u00e1te\u0159e. Lokty z\u016fst\u00e1vaj\u00ed uzam\u010den\u00e9, st\u0159ed t\u011bla aktivn\u00ed a pohyb je celou dobu kontrolovan\u00fd. S v\u00fddechem se pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a p\u0159edn\u00ed strany stehen plynule narovnejte. Pot\u00e9 prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed. Po ukon\u010den\u00ed s\u00e9rie vra\u0165te osu zp\u011bt do stojanu.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu, p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, vt\u00e1\u010den\u00ed kolen dovnit\u0159, nerovnom\u011brn\u011b rozlo\u017een\u00e1 v\u00e1ha, p\u0159epad\u00e1v\u00e1n\u00ed na \u0161pi\u010dku nebo na patu, nadm\u011brn\u00e1 z\u00e1t\u011b\u017e na ose, kr\u010den\u00ed lokt\u016f.&nbsp;<\/li><li><strong>Variace cviku: <\/strong>D\u0159epy s jednoru\u010dkou nebo kettlebellem nad hlavou.&nbsp;<\/li><li><strong>Zac\u00edleno na<\/strong><strong>: <\/strong>P\u0159edn\u00ed strana stehen, h\u00fd\u017ed\u011b, ramena, pa\u017ee, horn\u00ed \u010d\u00e1st zad.&nbsp;<\/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\/2023\/02\/overhead.gif\" alt=\"Jak cvi\u010dit d\u0159ep s \u010dinkou nad hlavou?\" class=\"wp-image-421392\" title=\"Jak cvi\u010dit d\u0159ep s \u010dinkou nad hlavou?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Goblet d\u0159epy s jednoru\u010dkou (Dumbbell Goblet Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly zhruba na \u0161\u00ed\u0159i bok\u016f a\u017e ramen. Chy\u0165te jednoru\u010dku ob\u011bma rukama za jednu stranu (kotou\u010dovou \u010d\u00e1st) a zvedn\u011bte ji a\u017e p\u0159ed hrudn\u00edk tak, aby byla rovnob\u011b\u017en\u011b s t\u011blem.&nbsp;<\/li><li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a pohybem p\u00e1nve dozadu a dol\u016f ud\u011blejte d\u0159ep. Jednoru\u010dku dr\u017ete st\u00e1le p\u0159ed t\u011blem. S v\u00fddechem se pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a p\u0159edn\u00ed strany stehen plynule narovnejte. Pot\u00e9 prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu, p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, vt\u00e1\u010den\u00ed kolen dovnit\u0159, nerovnom\u011brn\u011b rozlo\u017een\u00e1 v\u00e1ha, p\u0159epad\u00e1v\u00e1n\u00ed na \u0161pi\u010dku nebo na patu, nadm\u011brn\u00e1 nebo nedostate\u010dn\u00e1 z\u00e1t\u011b\u017e.<\/li><li><strong>Variace cviku: <\/strong>Goblet d\u0159epy s kettlebellem, <a href=\"https:\/\/gymbeam.cz\/posilovaci-mic-slam-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slam ballem<\/a>.<\/li><li><strong>Zac\u00edleno na<\/strong><strong>: <\/strong>P\u0159edn\u00ed strana stehen, h\u00fd\u017ed\u011b.<\/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\/2023\/02\/goblet.gif\" alt=\"Jak cvi\u010dit goblet d\u0159ep?\" class=\"wp-image-421407\" title=\"Jak cvi\u010dit goblet d\u0159ep?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_pridat_drepy_do_treninku\"><\/span>Jak p\u0159idat d\u0159epy do tr\u00e9ninku?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tento cvik zvl\u00e1dnete nejen <strong>v posilovn\u011b, ale tak\u00e9 doma nebo na <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>workoutov\u00e9m h\u0159i\u0161ti<\/strong><\/a><strong>.<\/strong> Sta\u010d\u00ed si vybrat variantu, kter\u00e1 nejl\u00e9pe odpov\u00edd\u00e1 va\u0161im c\u00edl\u016fm, a vzh\u016fru do toho. N\u011bkter\u00e9 jsou vhodn\u00e9 do rozcvi\u010dky i hlavn\u00ed \u010d\u00e1sti, ale m\u016f\u017eete je tak\u00e9 vyu\u017e\u00edt ve v\u00edce typech samotn\u00e9ho tr\u00e9ninku.&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>Do rozcvi\u010dky:<\/strong> D\u0159epy s vlastn\u00ed vahou nebo s v\u00fdskokem jsou \u00fa\u010dinn\u00e9 na zah\u0159\u00e1t\u00ed t\u011bla.<\/li><li><strong>Klasick\u00fd silov\u00fd tr\u00e9nink: <\/strong>N\u011bjakou variantu d\u0159epu se z\u00e1t\u011b\u017e\u00ed m\u016f\u017eete za\u0159adit do tr\u00e9ninku nohou i cel\u00e9ho t\u011bla. Jedn\u00e1 se o t\u011b\u017e\u0161\u00ed, komplexn\u00ed cvik, tak\u017ee se hod\u00ed ide\u00e1ln\u011b hned na za\u010d\u00e1tek cvi\u010den\u00ed.&nbsp;<\/li><li><strong>Intervalov\u00fd tr\u00e9nink: <\/strong>D\u0159epy s vlastn\u00ed vahou, s v\u00fdskokem nebo t\u0159eba v\u00fddr\u017e v d\u0159epu jsou vhodn\u00e9 i jako sou\u010d\u00e1st <a href=\"https:\/\/gymbeam.cz\/blog\/klasicke-kardio-nebo-hiit-trenink-co-spaluje-tuk-lepe\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIITu<\/a>, tabaty nebo kruhov\u00e9ho tr\u00e9ninku.&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, kter\u00e9 cviky s vlastn\u00ed vahou m\u016f\u017eete za\u0159adit do tr\u00e9ninku, najdete je v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/12-cviku-s-vlastni-vahou-ktere-vas-dostanou-do-formy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>12 cvik\u016f s vlastn\u00ed vahou, kter\u00e9 dostanou do formy ka\u017ed\u00e9ho.<\/strong><\/a><\/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=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u0159ep je kr\u00e1l cvik\u016f, kter\u00fd sv\u00fdmi benefity p\u0159esv\u011bd\u010d\u00ed snad ka\u017ed\u00e9ho, aby ho za\u0159adil do sv\u00e9ho tr\u00e9ninku. Je <strong>efektivn\u00edm n\u00e1strojem zvy\u0161ov\u00e1n\u00ed s\u00edly, r\u016fstu svalov\u00e9 hmoty i spalov\u00e1n\u00ed kalori\u00ed. <\/strong>Abyste v\u0161ak vy\u017ed\u00edmali ze d\u0159ep\u016f maximum benefit\u016f, je t\u0159eba se nau\u010dit spr\u00e1vnou techniku. A\u017e ovl\u00e1dnete z\u00e1kladn\u00ed d\u0159ep, m\u016f\u017eete vyzkou\u0161et jeho dal\u0161\u00ed modifikaci, jako je d\u0159ep bulharsk\u00fd, p\u0159edn\u00ed nebo t\u0159eba sumo. Tyto varianty v\u00e1m zpest\u0159\u00ed tr\u00e9nink a pomohou \u00fa\u010dinn\u011b procvi\u010dit h\u00fd\u017ed\u011b, p\u0159edn\u00ed, zadn\u00ed i vnit\u0159n\u00ed stranu stehen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil a dozv\u011bd\u011bli jste se v n\u011bm nov\u00e9 informace, sd\u00edlejte ho i se sv\u00fdmi p\u0159\u00e1teli, aby se tak\u00e9 nau\u010dili spr\u00e1vn\u011b d\u0159epovat.&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\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jak spr\u00e1vn\u011b d\u0159epovat? To je ot\u00e1zka, na kterou v\u00e1m odpov\u00ed dne\u0161n\u00ed \u010dl\u00e1nek. Dozv\u00edte se v n\u011bm nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i d\u0159epech a tak\u00e9 se nau\u010d\u00edte bulharsk\u00e9, p\u0159edn\u00ed nebo sumo d\u0159epy.<\/p>\n","protected":false},"author":129,"featured_media":421126,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":16,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6417,6429,6513,7257],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-421124","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviky-na-nohy-cs","9":"tag-cviky-na-zadek","10":"tag-drepy-cs","11":"tag-silovy-trenink","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>D\u0159epy: Benefity, spr\u00e1vn\u00e9 proveden\u00ed a nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty na doma i do posilovny - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak spr\u00e1vn\u011b d\u0159epovat, pro\u010d za\u0159adit d\u0159epy do tr\u00e9ninku a kter\u00e9 chyby se p\u0159i nich d\u011blaj\u00ed nej\u010dast\u011bji? Jak na zadn\u00ed, p\u0159edn\u00ed, bulharsk\u00fd, sumo nebo goblet d\u0159ep?\" \/>\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\/drepy-spravna-technika-benefity-a-variace\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"D\u0159epy: Benefity, spr\u00e1vn\u00e9 proveden\u00ed a nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty na doma i do posilovny - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jak spr\u00e1vn\u011b d\u0159epovat, pro\u010d za\u0159adit d\u0159epy do tr\u00e9ninku a kter\u00e9 chyby se p\u0159i nich d\u011blaj\u00ed nej\u010dast\u011bji? Jak na zadn\u00ed, p\u0159edn\u00ed, bulharsk\u00fd, sumo nebo goblet d\u0159ep?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-02-15T07:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-02-18T18:21:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Drepy-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"27 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"D\u0159epy: Benefity, spr\u00e1vn\u00e9 proveden\u00ed a nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty na doma i do posilovny\",\"datePublished\":\"2023-02-15T07:00:00+00:00\",\"dateModified\":\"2023-02-18T18:21:25+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\"},\"wordCount\":5511,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Drepy-FB-.png\",\"keywords\":[\"cviky na nohy\",\"cviky na zadek\",\"d\u0159epy\",\"silov\u00fd tr\u00e9nink\"],\"articleSection\":[\"Cviky a tr\u00e9ninky\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\",\"name\":\"D\u0159epy: Benefity, spr\u00e1vn\u00e9 proveden\u00ed a nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty na doma i do posilovny - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Drepy-FB-.png\",\"datePublished\":\"2023-02-15T07:00:00+00:00\",\"dateModified\":\"2023-02-18T18:21:25+00:00\",\"description\":\"Jak spr\u00e1vn\u011b d\u0159epovat, pro\u010d za\u0159adit d\u0159epy do tr\u00e9ninku a kter\u00e9 chyby se p\u0159i nich d\u011blaj\u00ed nej\u010dast\u011bji? Jak na zadn\u00ed, p\u0159edn\u00ed, bulharsk\u00fd, sumo nebo goblet d\u0159ep?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Drepy-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Drepy-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"D\u0159epy: Benefity, spr\u00e1vn\u00e9 proveden\u00ed a nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty na doma i do posilovny\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"D\u0159epy: Benefity, spr\u00e1vn\u00e9 proveden\u00ed a nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty na doma i do posilovny\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"D\u0159epy: Benefity, spr\u00e1vn\u00e9 proveden\u00ed a nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty na doma i do posilovny - GymBeam Blog","description":"Jak spr\u00e1vn\u011b d\u0159epovat, pro\u010d za\u0159adit d\u0159epy do tr\u00e9ninku a kter\u00e9 chyby se p\u0159i nich d\u011blaj\u00ed nej\u010dast\u011bji? Jak na zadn\u00ed, p\u0159edn\u00ed, bulharsk\u00fd, sumo nebo goblet d\u0159ep?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/drepy-spravna-technika-benefity-a-variace\/","og_type":"article","og_title":"D\u0159epy: Benefity, spr\u00e1vn\u00e9 proveden\u00ed a nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty na doma i do posilovny - GymBeam Blog","og_description":"Jak spr\u00e1vn\u011b d\u0159epovat, pro\u010d za\u0159adit d\u0159epy do tr\u00e9ninku a kter\u00e9 chyby se p\u0159i nich d\u011blaj\u00ed nej\u010dast\u011bji? Jak na zadn\u00ed, p\u0159edn\u00ed, bulharsk\u00fd, sumo nebo goblet d\u0159ep?","og_url":"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/","og_site_name":"GymBeam Blog","article_published_time":"2023-02-15T07:00:00+00:00","article_modified_time":"2023-02-18T18:21:25+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Drepy-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"27 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/#article","isPartOf":{"@id":"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"D\u0159epy: Benefity, spr\u00e1vn\u00e9 proveden\u00ed a nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty na doma i do posilovny","datePublished":"2023-02-15T07:00:00+00:00","dateModified":"2023-02-18T18:21:25+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/"},"wordCount":5511,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Drepy-FB-.png","keywords":["cviky na nohy","cviky na zadek","d\u0159epy","silov\u00fd tr\u00e9nink"],"articleSection":["Cviky a tr\u00e9ninky"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/","url":"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/","name":"D\u0159epy: Benefity, spr\u00e1vn\u00e9 proveden\u00ed a nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty na doma i do posilovny - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Drepy-FB-.png","datePublished":"2023-02-15T07:00:00+00:00","dateModified":"2023-02-18T18:21:25+00:00","description":"Jak spr\u00e1vn\u011b d\u0159epovat, pro\u010d za\u0159adit d\u0159epy do tr\u00e9ninku a kter\u00e9 chyby se p\u0159i nich d\u011blaj\u00ed nej\u010dast\u011bji? Jak na zadn\u00ed, p\u0159edn\u00ed, bulharsk\u00fd, sumo nebo goblet d\u0159ep?","breadcrumb":{"@id":"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Drepy-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Drepy-FB-.png","width":1200,"height":628,"caption":"D\u0159epy: Benefity, spr\u00e1vn\u00e9 proveden\u00ed a nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty na doma i do posilovny"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"D\u0159epy: Benefity, spr\u00e1vn\u00e9 proveden\u00ed a nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty na doma i do posilovny"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/421124","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=421124"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/421124\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/421126"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=421124"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=421124"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=421124"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=421124"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=421124"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}