{"id":424373,"date":"2023-03-06T10:00:00","date_gmt":"2023-03-06T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=424373"},"modified":"2023-06-29T06:45:15","modified_gmt":"2023-06-29T04:45:15","slug":"nejlepsi-cviky-na-zadek-a-nohy","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/","title":{"rendered":"9 nejlep\u0161\u00edch cvik\u016f na zadek a nohy\u00a0"},"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\/nejlepsi-cviky-na-zadek-a-nohy\/#Jak_trenovat_zadek_a_nohy\" title=\"Jak tr\u00e9novat zadek a nohy?\">Jak tr\u00e9novat zadek a nohy?<\/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\/nejlepsi-cviky-na-zadek-a-nohy\/#9_nejucinnejsich_cviku_na_zadek_a_nohy\" title=\"9 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f na zadek a nohy\">9 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f na zadek a nohy<\/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\/nejlepsi-cviky-na-zadek-a-nohy\/#1_Zadni_drep_s_osou_Barbell_Back_Squat\" title=\"1. Zadn\u00ed d\u0159ep s osou (Barbell Back Squat) &nbsp;&nbsp;&nbsp;&nbsp;\">1. Zadn\u00ed d\u0159ep s osou (Barbell Back Squat) &nbsp;&nbsp;&nbsp;&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\/nejlepsi-cviky-na-zadek-a-nohy\/#2_Vypad_vzad_s_jednoruckami_Dumbbell_Reverse_Lunge\" title=\"2. V\u00fdpad vzad s jednoru\u010dkami (Dumbbell Reverse Lunge)\">2. V\u00fdpad vzad s jednoru\u010dkami (Dumbbell Reverse Lunge)<\/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\/nejlepsi-cviky-na-zadek-a-nohy\/#3_Bulharsky_drep_s_jednoruckami_Dumbbell_Bulgarian_Squat\" title=\"3. Bulharsk\u00fd d\u0159ep s jednoru\u010dkami (Dumbbell Bulgarian Squat)\">3. Bulharsk\u00fd d\u0159ep s jednoru\u010dkami (Dumbbell Bulgarian Squat)<\/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\/nejlepsi-cviky-na-zadek-a-nohy\/#4_Rumunsky_mrtvy_tah_s_osou_Barbell_Romanian_Deadlift\" title=\"4. Rumunsk\u00fd mrtv\u00fd tah s osou (Barbell Romanian Deadlift)\">4. Rumunsk\u00fd mrtv\u00fd tah s osou (Barbell Romanian Deadlift)<\/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\/nejlepsi-cviky-na-zadek-a-nohy\/#5_Sumo_mrtvy_tah_Sumo_Deadlift\" title=\"5. Sumo mrtv\u00fd tah (Sumo Deadlift)\">5. Sumo mrtv\u00fd tah (Sumo Deadlift)<\/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\/nejlepsi-cviky-na-zadek-a-nohy\/#6_Klasicky_mrtvy_tah_Barbell_Deadlift\" title=\"6. Klasick\u00fd mrtv\u00fd tah (Barbell Deadlift)\">6. Klasick\u00fd mrtv\u00fd tah (Barbell Deadlift)<\/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\/nejlepsi-cviky-na-zadek-a-nohy\/#7_Zvedani_panve_s_osou_Barbell_Hip_Thrust\" title=\"7. Zved\u00e1n\u00ed p\u00e1nve s osou (Barbell Hip Thrust)\">7. Zved\u00e1n\u00ed p\u00e1nve s osou (Barbell Hip Thrust)<\/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\/nejlepsi-cviky-na-zadek-a-nohy\/#8_Zakopavani_na_kladce_Cable_Kickback\" title=\"8. Zakop\u00e1v\u00e1n\u00ed na kladce (Cable Kickback)\">8. Zakop\u00e1v\u00e1n\u00ed na kladce (Cable Kickback)<\/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.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/#9_Vystupy_na_lavici_s_jednoruckami_Dumbbell_Step_Ups\" title=\"9. V\u00fdstupy na lavici s jednoru\u010dkami (Dumbbell Step Ups)\">9. V\u00fdstupy na lavici s jednoru\u010dkami (Dumbbell Step Ups)<\/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.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/#Kam_dal\" title=\"Kam d\u00e1l?\">Kam d\u00e1l?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/#Efektivni_cviky_na_zadek\" title=\"Efektivn\u00ed cviky na zadek&nbsp;\">Efektivn\u00ed cviky na zadek&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Asi neexistuje sportovec, kter\u00fd by necht\u011bl perfektn\u011b vytvarovan\u00fd zadek \u010di pevn\u00e9 a z\u00e1rove\u0148 siln\u00e9 nohy. Pokud chcete po\u0159\u00e1dn\u011b zamakat na doln\u00ed polovin\u011b t\u011bla, jste tady spr\u00e1vn\u011b. V dne\u0161n\u00edm \u010dl\u00e1nku jsme si pro v\u00e1s toti\u017e p\u0159ipravili ty <strong>nejefektivn\u011bj\u0161\u00ed cviky, kter\u00fdmi komplexn\u011b procvi\u010d\u00edte h\u00fd\u017ed\u011b, zadn\u00ed, p\u0159edn\u00ed i vnit\u0159n\u00ed stehna a tak\u00e9 l\u00fdtka.<\/strong> M\u016f\u017eete si vybrat mezi z\u00e1kladn\u00ed verzi nebo vyzkou\u0161et n\u011bkterou z nab\u00edzen\u00fdch variant.&nbsp;&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=\"Jak_trenovat_zadek_a_nohy\"><\/span>Jak tr\u00e9novat zadek a nohy?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svaly nohou a h\u00fd\u017ed\u00ed pat\u0159\u00ed k t\u011bm nejv\u011bt\u0161\u00edm a nejsiln\u011bj\u0161\u00edm, kter\u00e9 m\u00e1me. Pro sv\u016fj r\u016fst a zes\u00edlen\u00ed tak pot\u0159ebuj\u00ed po\u0159\u00e1dn\u00fd impuls. <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\">Cviky s vlastn\u00ed vahou<\/a> jsou sice fajn zejm\u00e9na pro za\u010d\u00e1te\u010dn\u00edky nebo jako sou\u010d\u00e1st HIITu \u010di programu na zpevn\u011bn\u00ed h\u00fd\u017ed\u00ed, ale z pohledu svalov\u00e9ho r\u016fstu se t\u011bm se z\u00e1va\u017e\u00edm jen t\u011b\u017eko vyrovnaj\u00ed. <strong>Pokud je va\u0161\u00edm c\u00edlem z\u00edskat kulat\u00fd zadek a pevn\u00e1 stehna, nebojte se t\u011b\u017e\u0161\u00edch \u010dinek.<\/strong> Samoz\u0159ejm\u011b v prvn\u00ed \u0159ad\u011b je zapot\u0159eb\u00ed nau\u010dit se cvik prov\u00e1d\u011bt technicky spr\u00e1vn\u011b a a\u017e pak postupn\u011b zvy\u0161ovat z\u00e1t\u011b\u017e podle toho, jak budeme postupn\u011b s\u00edlit.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tr\u00e9nink nohou a h\u00fd\u017ed\u00ed by m\u011bl stejn\u011b jako ka\u017ed\u00fd jin\u00fd za\u010d\u00edt zah\u0159\u00e1t\u00edm a rozcvi\u010dkou. Svaly tak p\u0159iprav\u00edte na z\u00e1t\u011b\u017e a sn\u00ed\u017e\u00edte tak\u00e9 riziko zran\u011bn\u00ed. Sta\u010d\u00ed p\u00e1r minut na p\u00e1se, sk\u00e1k\u00e1n\u00ed p\u0159es <a href=\"https:\/\/gymbeam.cz\/svihadla\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo<\/a> nebo t\u0159eba jumping jacky. Pot\u00e9 p\u0159ejd\u011bte na rozh\u00fdb\u00e1n\u00ed cel\u00e9ho t\u011bla, zejm\u00e9na pak ky\u010dl\u00ed a kolen. <strong>Pro spr\u00e1vnou aktivaci h\u00fd\u017ed\u00ed a nohou m\u016f\u017eete pou\u017e\u00edt tak\u00e9 <\/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>posilovac\u00ed gumu<\/strong><\/a><strong>, <\/strong>kterou si d\u00e1te nad kolena a ud\u011bl\u00e1te p\u00e1r opakov\u00e1n\u00ed uno\u017eov\u00e1n\u00ed v kle\u010de. Nebo s n\u00ed m\u016f\u017eete zkusit t\u0159eba ch\u016fzi do strany v pod\u0159epu. N\u00e1sledn\u011b p\u0159ejd\u011bte na hlavn\u00ed \u010d\u00e1st tr\u00e9ninku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z p\u0159edstaven\u00fdch cvik\u016f si jednodu\u0161e m\u016f\u017eete vytvo\u0159it tr\u00e9nink na zadek a nohy v posilovn\u011b. Pro za\u010d\u00e1tek si sta\u010d\u00ed vybrat zhruba <strong>2\u20133 cviky, kter\u00e9 odcvi\u010d\u00edte ve 3 pracovn\u00edch s\u00e9ri\u00edch<\/strong> v rozmez\u00ed <strong>8\u201312 opakov\u00e1n\u00ed v s\u00e9rii.<\/strong> Z\u00e1t\u011b\u017e by v tomto p\u0159\u00edpad\u011b m\u011bla spadat zhruba na \u00farove\u0148 <strong>60\u201375 % 1 RM<\/strong> (maxim\u00e1ln\u00ed v\u00fdkon na 1 opakov\u00e1n\u00ed). Tr\u00e9nink doln\u00ed \u010d\u00e1sti t\u011bla pak za\u0159ad\u00edte bu\u010f samostatn\u011b, nebo v kombinaci s m\u00e9n\u011b n\u00e1ro\u010dnou parti\u00ed, jako je t\u0159eba b\u0159icho, ide\u00e1ln\u011b <strong>2\u20133kr\u00e1t t\u00fddn\u011b.<\/strong> M\u011bjte ale na pam\u011bti, \u017ee k \u00fapln\u00e9 regeneraci sval\u016f po silov\u00e9m tr\u00e9ninku dojde pr\u016fm\u011brn\u011b za <strong>24\u201372 hodin.<\/strong> Vzhledem k \u010dasu pot\u0159ebn\u00e9mu pro regeneraci tak pl\u00e1nujte i sv\u016fj tr\u00e9nink a po\u010det jednotek v t\u00fddnu na konkr\u00e9tn\u00ed svalovou partii. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20133]&nbsp;&nbsp;&nbsp;<\/span><\/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 komplexn\u00ed n\u00e1vod na pevn\u00e9 a hezky tvarovan\u00e9 h\u00fd\u017ed\u011b i nohy v\u010detn\u011b v\u00fd\u017eivov\u00fdch doporu\u010den\u00ed, najdete jej v \u010dl\u00e1nku <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 a nohy.&nbsp;<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-1124x718.jpg\" alt=\"Jak cvi\u010dit zadek a nohy?\" class=\"wp-image-424414\" width=\"843\" height=\"539\" title=\"Jak cvi\u010dit zadek a nohy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-1124x718.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-400x256.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-1536x981.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-2048x1308.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_nejucinnejsich_cviku_na_zadek_a_nohy\"><\/span>9 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f na zadek a nohy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pomoc\u00ed uveden\u00fdch cvik\u016f komplexn\u011b procvi\u010d\u00edte <strong>h\u00fd\u017ed\u011b<\/strong> (mal\u00fd, st\u0159edn\u00ed i velk\u00fd sval h\u00fd\u017e\u010fov\u00fd),<strong> p\u0159edn\u00ed <\/strong>(kvadriceps),<strong> zadn\u00ed<\/strong> (hamstring)<strong> i vnit\u0159n\u00ed stranu stehen <\/strong>a tak\u00e9<strong> l\u00fdtka. <\/strong>V\u011bt\u0161ina z cvik\u016f je komplexn\u00edch, tak\u017ee zapoj\u00edte tak\u00e9 st\u0159ed t\u011bla, z\u00e1da nebo pa\u017ee. Tyto cviky se hod\u00ed do posilovny, ale pokud m\u00e1te doma <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-150-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osu<\/a> s <a href=\"https:\/\/gymbeam.cz\/kotouc-competition-bumper-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\u010dku<\/a>, <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\">kettlebell<\/a> nebo t\u0159eba <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\">powerbag<\/a>, zvl\u00e1dnete je i z pohodl\u00ed domova.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i ka\u017ed\u00e9m cviku se <strong>soust\u0159e\u010fte na spr\u00e1vn\u00e9 proveden\u00ed a aktivaci st\u0159edu t\u011bla. <\/strong>Pokud chcete podpo\u0159it stabilitu kolene, pou\u017eijte na n\u011b <a href=\"https:\/\/gymbeam.cz\/neoprenova-bandaz-na-koleno-conquer-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">neoprenov\u00e9 band\u00e1\u017ee<\/a>. P\u0159i t\u011b\u017ek\u00fdch d\u0159epech nebo mrtv\u00fdch taz\u00edch se v\u00e1m zase m\u016f\u017ee hodit <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>, kter\u00fd zpevn\u00ed st\u0159ed t\u011bla a spodn\u00ed \u010d\u00e1st zad.&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=\"1_Zadni_drep_s_osou_Barbell_Back_Squat\"><\/span>1. Zadn\u00ed d\u0159ep s osou (Barbell Back Squat) &nbsp;&nbsp;&nbsp;&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<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>\n\n\n\n<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>\n\n\n\n<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>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/zadni.gif\" alt=\"Jak cvi\u010dit zadn\u00ed d\u0159ep s osou?\" class=\"wp-image-424431\" title=\"Jak cvi\u010dit zadn\u00ed d\u0159ep s osou?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Goblet d\u0159ep s jednoru\u010dkou (Dumbbell Goblet Squat)<\/h4>\n\n\n\n<p>Na d\u0159epy v\u00e1m rovn\u011b\u017e vysta\u010d\u00ed tak\u00e9 jednoru\u010dka. Chytn\u011bte ji za jednu stranu (kotou\u010dovou \u010d\u00e1st) a zvedn\u011bte a\u017e p\u0159ed hrudn\u00edk tak, aby byla rovnob\u011b\u017en\u011b s t\u011blem. Pak ji nechte po celou dobu v t\u00e9to pozici a d\u0159epujte podobn\u011b jako s osou.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<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>\n<\/div>\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce o tom, jak spr\u00e1vn\u011b d\u0159epovat, nem\u011bl by v\u00e1m uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/#:~:text=D%C5%99ep%20je%20pr%C3%A1vem%20ozna%C4%8Dov%C3%A1n%20za,%C4%8D%C3%ADm%C5%BE%20efektivn%C4%9B%20posilujeme%20tyto%20partie.\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>D\u0159epy: Benefity, spr\u00e1vn\u00e9 proveden\u00ed a nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty na doma a do posilovny.<\/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=\"55609,55609,28792,64393,8350,7185,68977,51190,51223,53680,64681,64675,58726,36364,49009\" ><\/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_Vypad_vzad_s_jednoruckami_Dumbbell_Reverse_Lunge\"><\/span>2. V\u00fdpad vzad s jednoru\u010dkami (Dumbbell Reverse Lunge)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Do ka\u017ed\u00e9 ruky si vezm\u011bte jednoru\u010dku a dr\u017ete je s nata\u017een\u00fdma rukama vedle t\u011bla.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Nadechn\u011bte se, v\u00e1hu p\u0159eneste na jednu nohu a druhou ud\u011blejte kontrolovan\u011b v\u00fdpad vzad. Dosta\u0148te se do hloubky, kdy va\u0161e stehno sv\u00edr\u00e1 s l\u00fdtkem v koleni p\u0159ibli\u017en\u011b 90 stup\u0148\u016f, nebo je\u0161t\u011b hloub\u011bji. Kolenem zadn\u00ed nohy se m\u016f\u017eete lehce dotknout podlo\u017eky. S v\u00fddechem pomoc\u00ed aktivace sval\u016f p\u0159edn\u00ed strany stehen a h\u00fd\u017ed\u00ed se vra\u0165te do v\u00fdchoz\u00ed polohy a prove\u010fte v\u00fdpad druhou nohou.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, vt\u00e1\u010den\u00ed kolena dovnit\u0159, nerovnom\u011brn\u011b rozlo\u017een\u00e1 v\u00e1ha, \u0161patn\u00e1 koordinace pohybu.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/vypady-vzad-s-jednoruckama.gif\" alt=\"Jak cvi\u010dit v\u00fdpady vzad?\" class=\"wp-image-424448\" title=\"Jak cvi\u010dit v\u00fdpady vzad?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. V\u00fdpad vp\u0159ed (Forward Lunge)<\/h4>\n\n\n\n<p>Stejn\u00fdm zp\u016fsobem m\u016f\u017eete cvi\u010dit tak\u00e9 v\u00fdpady vp\u0159ed. M\u00edsto kroku vzad tak ud\u011bl\u00e1te krok dop\u0159edu.<\/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. V\u00fdpad s osou (Barbell Reverse Lunge)<\/h4>\n\n\n\n<p>Dal\u0161\u00ed variantou jsou v\u00fdpady s osou. Tu nejprve um\u00edst\u00edte na stojan <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 klece<\/a> a nalo\u017e\u00edte si na ni vhodnou z\u00e1t\u011b\u017e v podob\u011b <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\u010d\u016f<\/a>. Pak si ji polo\u017e\u00edte na z\u00e1da, chytnete ze stran vedle ramen, ud\u011bl\u00e1te krok vzad a cvi\u010d\u00edte stejn\u00fdm zp\u016fsobem jako s \u010dinkami.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/Vypady-vzad.gif\" alt=\"Jak cvi\u010dit v\u00fdpady vzad s osou?\" class=\"wp-image-424465\" title=\"Jak cvi\u010dit v\u00fdpady vzad s osou?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Bulharsky_drep_s_jednoruckami_Dumbbell_Bulgarian_Squat\"><\/span>3. Bulharsk\u00fd d\u0159ep s jednoru\u010dkami (Dumbbell Bulgarian Squat)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se p\u0159ed <a href=\"https:\/\/gymbeam.cz\/nastavitelna-lavice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed lavici<\/a> s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Do ka\u017ed\u00e9 ruky si vezm\u011bte jednoru\u010dku a jednu nohu polo\u017ete n\u00e1rtem na lavici.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<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 v\u00fddechem 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>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu, nadm\u011brn\u00e9 p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/bulharsky-drep.gif\" alt=\"Jak cvi\u010dit bulharsk\u00e9 d\u0159epy?\" class=\"wp-image-424480\" title=\"Jak cvi\u010dit bulharsk\u00e9 d\u0159epy?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Bulharsk\u00fd d\u0159ep s osou (Barbell Bulgarian Squat)<\/h4>\n\n\n\n<p>Bulharsk\u00e9 d\u0159epy se daj\u00ed cvi\u010dit tak\u00e9 s dlouhou \u010dinkou nebo klasick\u00fdm \u010di nastaviteln\u00fdm <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 powerbagem<\/a> na z\u00e1dech.&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=\"4_Rumunsky_mrtvy_tah_s_osou_Barbell_Romanian_Deadlift\"><\/span>4. Rumunsk\u00fd mrtv\u00fd tah s osou (Barbell Romanian Deadlift)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se p\u0159ed nalo\u017eenou osu s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Ob\u011bma rukama ji uchopte p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159i va\u0161ich ramen. Narovnejte se a ty\u010d dr\u017ete nata\u017een\u00fdma rukama p\u0159ed stehny.&nbsp;&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem ud\u011blejte pohyb p\u00e1nv\u00ed vzad a kontrolovan\u011b se p\u0159edkl\u00e1n\u011bjte. Osa by m\u011bla j\u00edt t\u011bsn\u011b p\u0159ed nohama. Sna\u017ete se ji dostat a\u017e p\u0159ed kotn\u00edky, ale v\u017edy myslete na to, \u017ee z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Pot\u00e9 se pomoc\u00ed kontrakce zadn\u00ed strany stehen a h\u00fd\u017ed\u00ed s v\u00fddechem narovnejte. Hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, kulacen\u00ed zad, nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/rumunsky-s-osou.gif\" alt=\"Jak cvi\u010dit rumunsk\u00fd mrtv\u00fd tah s osou?\" class=\"wp-image-424495\" title=\"Jak cvi\u010dit rumunsk\u00fd mrtv\u00fd tah s osou?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Rumunsk\u00fd mrtv\u00fd tah s jednoru\u010dkami (Dumbbell Romanian Deadlift)<\/h4>\n\n\n\n<p>Osu m\u016f\u017eete v tomto cviku nahradit tak\u00e9 jednoru\u010dkami. Chytn\u011bte je nata\u017een\u00fdma rukama p\u0159ed stehny a d\u00e1l u\u017e cvi\u010dte stejn\u011b jako s olympijskou osou.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/rumunsky-mrtvy-tah.gif\" alt=\"Jak cvi\u010dit rumunsk\u00fd mrtv\u00fd tah s jednoru\u010dkami?\" class=\"wp-image-424512\" title=\"Jak cvi\u010dit rumunsk\u00fd mrtv\u00fd tah s jednoru\u010dkami?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">2. B-Stance rumunsk\u00fd mrtv\u00fd tah (B-Stance Romanian Deadlift)<\/h4>\n\n\n\n<p>Tato varianta umo\u017e\u0148uje v\u00edce se soust\u0159edit na proc\u00edt\u011bn\u00ed prav\u00e9 \u010di lev\u00e9 h\u00fd\u017ed\u011b a nohy. Jedno chodidlo posunete o p\u00e1r centimetr\u016f p\u0159ed druh\u00e9 a zvednete patu zadn\u00ed nohy. Uchop\u00edte jednoru\u010dky do obou rukou vedle stehen, p\u0159enesete v\u00e1hu na p\u0159edn\u00ed nohu a pot\u00e9 pokra\u010dujete stejn\u011b jako u cviku v\u00fd\u0161e. Po dokon\u010den\u00ed s\u00e9rie vym\u011bn\u00edte nohy.&nbsp;&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/B-stance-rumunian-deadlift.gif\" alt=\"Jak cvi\u010dit b-stance rumunsk\u00fd mrtv\u00fd tah?\" class=\"wp-image-424527\" title=\"Jak cvi\u010dit b-stance rumunsk\u00fd mrtv\u00fd tah?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Sumo_mrtvy_tah_Sumo_Deadlift\"><\/span>5. Sumo mrtv\u00fd tah (Sumo Deadlift)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se p\u0159ed nalo\u017eenou osu s <a href=\"https:\/\/gymbeam.cz\/kotouc-competition-bumper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010di<\/a> s chodidly ve vzd\u00e1lenosti v\u011bt\u0161\u00ed, ne\u017e je \u0161\u00ed\u0159e va\u0161ich ramen. \u0160pi\u010dky chodidel a kolena sm\u011b\u0159uj\u00ed do stran. Pokr\u010dte kolena a p\u0159edklo\u0148te se k ose s t\u00edm, \u017ee z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Pot\u00e9 ob\u011bma rukama chytn\u011bte osu nadhmatem nebo st\u0159\u00eddav\u00fdm \u00fachopem (jednou rukou nadhmatem, druhou podhmatem). \u0160\u00ed\u0159e \u00fachopu je p\u0159ibli\u017en\u011b ve vzd\u00e1lenosti va\u0161ich ramen nebo o n\u011bco u\u017e\u0161\u00ed.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Nadechn\u011bte se a s v\u00fddechem se pomoc\u00ed aktivace sval\u016f stehen a h\u00fd\u017ed\u00ed postupn\u011b narovnejte. Nejprve narovnejte kolena a plynule pak i trup. Osa cestou nahoru proch\u00e1z\u00ed t\u011bsn\u011b p\u0159ed nohama. N\u00e1sledn\u011b nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Kulacen\u00ed zad, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/mrtvy-tah.gif\" alt=\"Jak cvi\u010dit sumo mrtv\u00fd tah?\" class=\"wp-image-424545\" title=\"Jak cvi\u010dit sumo mrtv\u00fd tah?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Sumo mrtv\u00fd tah s jednoru\u010dkami (Dumbbell Sumo Deadlift)<\/h4>\n\n\n\n<p>M\u00edsto osy si na sumo mrtv\u00e9 tahy m\u016f\u017eete vz\u00edt tak\u00e9 dv\u011b <a href=\"https:\/\/gymbeam.cz\/sada-cinek-30-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dky<\/a>, kter\u00e9 chytnete nata\u017een\u00fdma rukama p\u0159ed p\u00e1nv\u00ed. Oto\u010dte je bu\u010f kotou\u010dovou stranou k sob\u011b, nebo tak, aby m\u011bly rukojeti rovnob\u011b\u017en\u011b. Pak u\u017e cvi\u010d\u00edte stejn\u011b.<\/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=\"6_Klasicky_mrtvy_tah_Barbell_Deadlift\"><\/span>6. Klasick\u00fd mrtv\u00fd tah (Barbell Deadlift)<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se p\u0159ed nalo\u017eenou osu s kotou\u010di s chodidly p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159ku va\u0161ich bok\u016f. \u0160pi\u010dky chodidel sm\u011b\u0159uj\u00ed vp\u0159ed. Pokr\u010dte kolena a p\u0159edklo\u0148te se k ose tak, aby va\u0161e z\u00e1da z\u016fstala v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Pot\u00e9 ob\u011bma rukama chytn\u011bte osu nadhmatem nebo st\u0159\u00eddav\u00fdm \u00fachopem v p\u0159\u00edpad\u011b velk\u00e9 hmotnosti na ose (jednou rukou nadhmatem, druhou podhmatem). \u0160\u00ed\u0159e \u00fachopu je p\u0159ibli\u017en\u011b ve vzd\u00e1lenosti va\u0161ich ramen nebo o n\u011bco \u0161ir\u0161\u00ed.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Nadechn\u011bte se a s v\u00fddechem se pomoc\u00ed aktivace sval\u016f stehen a h\u00fd\u017ed\u00ed postupn\u011b narovnejte. Nejprve narovnejte kolena a plynule pak i trup. Osa cestou nahoru proch\u00e1z\u00ed t\u011bsn\u011b p\u0159ed nohama. N\u00e1sledn\u011b nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Kulacen\u00ed zad, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/klasicky-mrtvy-tah.gif\" alt=\"Jak cvi\u010dit klasick\u00fd mrtv\u00fd tah?\" class=\"wp-image-424563\" title=\"Jak cvi\u010dit klasick\u00fd mrtv\u00fd tah?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Mrtv\u00fd tah s jednoru\u010dkami (Dumbbell Deadlift)<\/h4>\n\n\n\n<p>M\u00edsto osy si na mrtv\u00e9 tahy m\u016f\u017eete vz\u00edt tak\u00e9 dv\u011b <a href=\"https:\/\/gymbeam.cz\/sada-cinek-30-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dky<\/a>, kter\u00e9 chytnete nata\u017een\u00fdma rukama p\u0159ed p\u00e1nv\u00ed. Oto\u010dte je kotou\u010dovou stranou k sob\u011b, p\u0159i pohybu nahoru a dol\u016f by m\u011bly proch\u00e1zet t\u011bsn\u011b p\u0159ed nohama.&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\">2. Mrtv\u00fd tah s kettlebellem (Kettlebell Deadlift)&nbsp;<\/h4>\n\n\n\n<p>Tento cvik zvl\u00e1dnete tak\u00e9 s jedn\u00edm nebo dv\u011bma <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebelly<\/a>. V p\u0159\u00edpad\u011b jednoho se trochu v\u00edce rozkro\u010dte, polo\u017ete ho mezi chodidla a chytn\u011bte ob\u011bma rukama za horn\u00ed \u010d\u00e1st rukojeti. Pokud v\u0161ak m\u00e1te dva, z\u016fsta\u0148te v u\u017e\u0161\u00edm postoji a kettebely polo\u017ete k vn\u011bj\u0161\u00ed stran\u011b chodidel. Pak je chy\u0165te za rukojeti a zvedejte t\u011bsn\u011b vedle nohou.<\/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_Zvedani_panve_s_osou_Barbell_Hip_Thrust\"><\/span>7. Zved\u00e1n\u00ed p\u00e1nve s osou (Barbell Hip Thrust)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Sedn\u011bte si na zem a horn\u00ed \u010d\u00e1st\u00ed zad se op\u0159ete o <a href=\"https:\/\/gymbeam.cz\/nastavitelna-lavice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lavici<\/a>. Ty\u010d s nalo\u017een\u00fdmi kotou\u010di posu\u0148te nad p\u00e1nev a chytn\u011bte ji ob\u011bma rukama vedle bok\u016f. Hlava je v prodlou\u017een\u00ed p\u00e1te\u0159e a chodidla z\u016fst\u00e1vaj\u00ed na zemi ve vzd\u00e1lenosti na \u0161\u00ed\u0159i ramen.&nbsp;&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Nadechn\u011bte se a aktivac\u00ed sval\u016f h\u00fd\u017ed\u00ed a stehen kontrolovan\u011b zvedejte p\u00e1nev, a\u017e dostanete ky\u010dle p\u0159ibli\u017en\u011b na \u00farove\u0148 kolen. V horn\u00ed pozici se soust\u0159e\u010fte na kontrakci h\u00fd\u017e\u010fov\u00fdch sval\u016f. Sekundu a\u017e dv\u011b vydr\u017ete a pot\u00e9 p\u00e1nev kontrolovan\u011b spus\u0165te dol\u016f. Nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed beder v horn\u00ed pozici, zalomen\u00ed krku, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/tip-thrust.gif\" alt=\"Jak cvi\u010dit hip thrust?\" class=\"wp-image-424582\" title=\"Jak cvi\u010dit hip thrust?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Zved\u00e1n\u00ed p\u00e1nve na jedn\u00e9 noze s kettlebellem (Kettlebell Single Leg Hip Thrust)<\/h4>\n\n\n\n<p>Tento cvik m\u016f\u017eete odcvi\u010dit tak\u00e9 na ka\u017edou nohu zvl\u00e1\u0161\u0165. Skv\u011ble k tomu slou\u017e\u00ed <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\">kettlebell<\/a>, kter\u00fd si polo\u017e\u00edte podobn\u011b jako osu na p\u00e1nev a ob\u011bma rukama ho chytnete ze stran za rukoje\u0165. Pot\u00e9 p\u0159enesete v\u00e1hu na jednu nohu, tu druhou posunete d\u00e1l od sebe a narovn\u00e1te ji. Pomoc\u00ed aktivace h\u00fd\u017ed\u00ed pak zvednete p\u00e1nev a tak\u00e9 nata\u017eenou nohu vzh\u016fru. Nejprve odcvi\u010dte s\u00e9rii na jednu a pak druhou nohu.&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\">2. Zved\u00e1n\u00ed p\u00e1nve na stroji (Hip Thrust Machine)<\/h4>\n\n\n\n<p>V n\u011bkter\u00fdch posilovn\u00e1ch najdete tak\u00e9 stroj p\u0159\u00edmo ur\u010den\u00fd na hip thrusty.<\/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_Zakopavani_na_kladce_Cable_Kickback\"><\/span>8. Zakop\u00e1v\u00e1n\u00ed na kladce (Cable Kickback)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly na \u0161\u00ed\u0159i bok\u016f \u010delem ke kladkostroji a na jeden kotn\u00edk si p\u0159ipn\u011bte kotn\u00edkov\u00fd \u0159emen p\u0159ipojen\u00fd ke spodn\u00ed kladce. Rukou se chy\u0165te za dr\u017eadlo nebo konstrukci kladkostroje a druhou dejte v bok. M\u00edrn\u011b pokr\u010dte kolena a p\u0159edklo\u0148te se. Z\u00e1da jsou celou dobu v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a s v\u00fddechem zano\u017ete lehce pokr\u010denou nohu p\u0159ipojenou na kladku. V horn\u00ed pozici se soust\u0159e\u010fte na kontrakci h\u00fd\u017e\u010fov\u00fdch sval\u016f. Sekundu a\u017e dv\u011b vydr\u017ete, pot\u00e9 vra\u0165te nohu zp\u011bt a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f, kulacen\u00ed zad, nekontrolovan\u00fd pohyb, nedostate\u010dn\u00e1 z\u00e1t\u011b\u017e.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/Zakopavani-na-kladce-2-asi-lepsi.gif\" alt=\"Jak cvi\u010dit zakop\u00e1v\u00e1n\u00ed na spodn\u00ed kladce?\" class=\"wp-image-424599\" title=\"Jak cvi\u010dit zakop\u00e1v\u00e1n\u00ed na spodn\u00ed kladce?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Zakop\u00e1v\u00e1n\u00ed se z\u00e1t\u011b\u017e\u00ed na kotn\u00edku (Weighted Kickback)<\/h4>\n\n\n\n<p>Pokud nem\u00e1te k dispozici kladkostroj, m\u016f\u017eete tento cvik prov\u00e1d\u011bt tak\u00e9 se <a href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1va\u017e\u00edm na kotn\u00edky<\/a>. To si jednodu\u0161e p\u0159ipnete na nohy, pot\u00e9 se chytnete t\u0159eba za hrazdu a cvi\u010d\u00edte stejn\u00fdm zp\u016fsobem.&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=\"9_Vystupy_na_lavici_s_jednoruckami_Dumbbell_Step_Ups\"><\/span>9. V\u00fdstupy na lavici s jednoru\u010dkami (Dumbbell Step Ups)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se p\u0159ed lavici nebo <a href=\"https:\/\/gymbeam.cz\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bednu<\/a> na \u0161\u00ed\u0159i va\u0161ich bok\u016f a do obou rukou vezm\u011bte jednoru\u010dky. Dr\u017ete je nata\u017een\u00fdma rukama vedle bok\u016f.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se, pokr\u010dte koleno jedn\u00e9 nohy a jej\u00ed chodidlo polo\u017ete na lavici. P\u0159eneste v\u00e1hu na zvednutou nohu a pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a stehen vystupte na lavici i druhou nohou. Narovnejte se a pot\u00e9 zase jednou a pak druhou nohou kontrolovan\u011b sestupte z lavice. Hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm a tentokr\u00e1t za\u010dn\u011bte druhou nohou.&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Kulacen\u00ed zad, nekontrolovan\u00fd pohyb, nedostate\u010dn\u00e1 z\u00e1t\u011b\u017e.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/vystupy-na-lavici.gif\" alt=\"Jak cvi\u010dit v\u00fdstupy na lavici?\" class=\"wp-image-424616\" title=\"Jak cvi\u010dit v\u00fdstupy na lavici?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. V\u00fdstupy na lavici s kettlebelly<\/h4>\n\n\n\n<p>Stejn\u00fd cvik m\u016f\u017eete prov\u00e1d\u011bt tak\u00e9 s <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebelly<\/a>, <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-150-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osou<\/a> \u010di <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\">powerbagem<\/a> na z\u00e1dech.<\/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=\"Kam_dal\"><\/span>Kam d\u00e1l?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pokud si chcete d\u00e1t efektivn\u00ed tr\u00e9nink na zadek bez z\u00e1va\u017e\u00ed, vyzkou\u0161ejte posilovac\u00ed gumu. &nbsp; Jak si s n\u00ed zacvi\u010dit, zjist\u00edte v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/cviky-na-pevny-a-kulaty-zadek-bez-tezkych-cinek-vyzkousejte-trenink-s-posilovaci-gumou\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cviky na pevn\u00fd a kulat\u00fd zadek bez t\u011b\u017ek\u00fdch \u010dinek. Vyzkou\u0161ejte tr\u00e9nink s posilovac\u00ed gumou.<\/strong><\/a><\/li>\n\n\n\n<li>Inspiraci na cel\u00fd tr\u00e9nink na doln\u00ed kon\u010detiny s kettlebellem najdete v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/8-nejlepsich-cviku-s-kettlebellem-na-zadek-a-nohy\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>8 nejlep\u0161\u00edch cvik\u016f s kettlebellem na zadek a nohy.<\/strong><\/a><\/li>\n\n\n\n<li>Zaj\u00edm\u00e1 v\u00e1s, jak si spr\u00e1vn\u011b vybrat tr\u00e9ninkovou z\u00e1t\u011b\u017e? O tom se dozv\u00edte v \u010dl\u00e1nku<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jake-vahy-byste-meli-zvedat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>Jak\u00e9 v\u00e1hy zvedat pro r\u016fst sval\u016f, s\u00edly nebo hubnut\u00ed?<\/strong><\/a><\/li>\n\n\n\n<li>Pokud se chcete dozv\u011bd\u011bt v\u00edce o ide\u00e1ln\u00edm po\u010dtu opakov\u00e1n\u00ed cviku podle va\u0161eho c\u00edle, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kolik opakov\u00e1n\u00ed je nejlep\u0161\u00ed cvi\u010dit, kdy\u017e chcete zhubnout nebo nabrat svaly?<\/strong><\/a><\/li>\n\n\n\n<li>Sna\u017e\u00edte se nabrat svaly, a st\u00e1le to nejde? Pak by v\u00e1m nem\u011bl uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-zdrave-pribrat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 tip\u016f, jak zdrav\u011b p\u0159ibrat.<\/strong><\/a><\/li>\n\n\n\n<li>&nbsp;Chcete si spo\u010d\u00edtat p\u0159\u00edjem kalori\u00ed a makro\u017eivin pro hubnut\u00ed, nab\u00edr\u00e1n\u00ed sval\u016f nebo udr\u017een\u00ed dobr\u00e9 kondice? Pak v\u00e1m pom\u016f\u017ee na\u0161e <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Online kalkula\u010dka energetick\u00e9ho p\u0159\u00edjmu a makro\u017eivin.<\/strong><\/a><\/li>\n<\/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=\"Efektivni_cviky_na_zadek\"><\/span>Efektivn\u00ed cviky na zadek&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00edce o spr\u00e1vn\u00e9 technice d\u0159epu, hip thrustu a v\u00fdstupech na bednu se dozv\u00edte v na\u0161em videu.&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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Nejlep\u0161\u00ed cviky na zadek \ud83c\udf51 l Jakub En\u017el l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/sc_9Yum79tY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud chcete,<strong> aby v\u00e1\u0161 tr\u00e9nink h\u00fd\u017ed\u00ed a nohou byl co nej\u00fa\u010dinn\u011bj\u0161\u00ed, za\u0159a\u010fte do n\u011bj d\u0159epy, v\u00fdpady, mrtv\u00e9 tahy<\/strong> a dal\u0161\u00ed uveden\u00e9 cviky. Pomohou v\u00e1m dos\u00e1hnout kulat\u00e9ho zadku a hezky tvarovan\u00fdch i siln\u00fdch nohou. V\u017edy se ale soust\u0159e\u010fte na dobrou techniku, proc\u00edt\u011bn\u00ed svalu a z\u00e1t\u011b\u017e zvy\u0161ujte postupn\u011b. Tr\u00e9nink zadku a nohou odcvi\u010dte 2\u20133kr\u00e1t t\u00fddn\u011b. Pl\u00e1nujte si jej tak, abyste dali t\u011blu dostate\u010dn\u00fd prostor na regeneraci.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Byl pro v\u00e1s tento \u010dl\u00e1nek p\u0159\u00ednosn\u00fd? Pokud ano, sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli a pod\u011blte se s nimi o inspiraci na tr\u00e9nink zadku a nohou.<\/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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tClothing\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 z\u00edskat siln\u00e9 a z\u00e1rove\u0148 hezky vytvarovan\u00e9 h\u00fd\u017ed\u011b a nohy? Vsa\u010fte na ty nej\u00fa\u010dinn\u011bj\u0161\u00ed cviky na zadek a nohy z dne\u0161n\u00edho \u010dl\u00e1nku. Krom\u011b spr\u00e1vn\u00e9ho proveden\u00ed u nich najdete tak\u00e9 celou \u0159adu variant s r\u016fzn\u00fdmi druhy z\u00e1t\u011b\u017ee. <\/p>\n","protected":false},"author":129,"featured_media":424378,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6453,6417,6429,7257,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-424373","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviceni","9":"tag-cviky-na-nohy-cs","10":"tag-cviky-na-zadek","11":"tag-silovy-trenink","12":"tag-trenink","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 nejlep\u0161\u00edch cvik\u016f na zadek a nohy\u00a0 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak nabrat svaly na zadku? 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Nejlep\u0161\u00ed cviky na zpevn\u011bn\u00ed, vytvarov\u00e1n\u00ed, zv\u011bt\u0161en\u00ed, hubnut\u00ed a zv\u00fd\u0161en\u00ed s\u00edly h\u00fd\u017ed\u00ed a stehen.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-03-06T09:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-06-29T04:45:15+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/cviky-nohy-a-zadek-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=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"9 nejlep\u0161\u00edch cvik\u016f na zadek a nohy\u00a0\",\"datePublished\":\"2023-03-06T09:00:00+00:00\",\"dateModified\":\"2023-06-29T04:45:15+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/\"},\"wordCount\":3288,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/cviky-nohy-a-zadek-FB-.png\",\"keywords\":[\"cvi\u010den\u00ed\",\"cviky na nohy\",\"cviky na zadek\",\"silov\u00fd tr\u00e9nink\",\"tr\u00e9nink\"],\"articleSection\":[\"Cviky a tr\u00e9ninky\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/\",\"name\":\"9 nejlep\u0161\u00edch cvik\u016f na zadek a nohy\u00a0 - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/cviky-nohy-a-zadek-FB-.png\",\"datePublished\":\"2023-03-06T09:00:00+00:00\",\"dateModified\":\"2023-06-29T04:45:15+00:00\",\"description\":\"Jak nabrat svaly na zadku? 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