{"id":521431,"date":"2024-01-19T10:00:00","date_gmt":"2024-01-19T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=521431"},"modified":"2026-04-17T08:30:52","modified_gmt":"2026-04-17T06:30:52","slug":"seznam-cviku-svaly-nohou-stehna-hamstringy-a-lytka","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-nohou-stehna-hamstringy-a-lytka\/","title":{"rendered":"9 nejlep\u0161\u00edch cvik\u016f na stehna a l\u00fdtka"},"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\/seznam-cviku-svaly-nohou-stehna-hamstringy-a-lytka\/#Jak_trenovat_stehna_a_lytka\" title=\"Jak tr\u00e9novat stehna a l\u00fdtka?&nbsp;\">Jak tr\u00e9novat stehna a l\u00fdtka?&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\/seznam-cviku-svaly-nohou-stehna-hamstringy-a-lytka\/#9_nejucinnejsich_cviku_na_stehna_a_lytka\" title=\"9 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f na stehna a l\u00fdtka\">9 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f na stehna a l\u00fdtka<\/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\/seznam-cviku-svaly-nohou-stehna-hamstringy-a-lytka\/#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-4\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-nohou-stehna-hamstringy-a-lytka\/#Jak_na_efektivni_trenink_stehen\" title=\"Jak na efektivn\u00ed tr\u00e9nink stehen?&nbsp;\">Jak na efektivn\u00ed tr\u00e9nink stehen?&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\/seznam-cviku-svaly-nohou-stehna-hamstringy-a-lytka\/#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<div class=\"wp-block-group has-background\" style=\"background-color:#ededed\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p>Mezi <strong>9<\/strong> nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f na stehna a l\u00fdtka pat\u0159\u00ed <strong>d\u0159ep na multipressu, hacken d\u0159ep, leg press, p\u0159edkop\u00e1v\u00e1n\u00ed, zakop\u00e1v\u00e1n\u00ed, sumo mrtv\u00fd tah<\/strong> a <strong>v\u00fdpony s osou nebo na stroji.<\/strong> Cviky komplexn\u011b posiluj\u00ed \u010dty\u0159hlav\u00fd stehenn\u00ed sval (<em>m. quadriceps femoris<\/em>), hamstring (<em>m. biceps femoris<\/em>), vnit\u0159n\u00ed stranu stehen a trojhlav\u00fd sval l\u00fdtkov\u00fd (<em>m. triceps surae<\/em>). L\u00fdtka pat\u0159\u00ed mezi nej\u010dast\u011bji opom\u00edjenou partii doln\u00edch kon\u010detin. Cviky jsou vhodn\u00e9 <strong>pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9.<\/strong> Na proveden\u00ed cvik\u016f sta\u010d\u00ed multipress, leg press, jednoru\u010dky, osa s kotou\u010di nebo kettlebell a p\u0159i t\u011b\u017ek\u00fdch d\u0159epech a mrtv\u00fdch taz\u00edch pomohou neoprenov\u00e9 band\u00e1\u017ee na kolena i opasek na cvi\u010den\u00ed.<\/p>\n\n\n\n<p>Za\u010d\u00e1te\u010dn\u00edci vol\u00ed <strong>2\u20133<\/strong> cviky na ka\u017edou partii ve <strong>3<\/strong> pracovn\u00edch s\u00e9ri\u00edch po <strong>8\u201312<\/strong> opakov\u00e1n\u00edch p\u0159i z\u00e1t\u011b\u017ei <strong>60\u201375 % 1RM<\/strong> (maxim\u00e1ln\u00ed v\u00fdkon na 1 opakov\u00e1n\u00ed),<strong> <\/strong>pokro\u010dil\u00ed n\u00e1ro\u010dnost zvy\u0161uj\u00ed p\u0159id\u00e1n\u00edm z\u00e1t\u011b\u017ee nebo volbou obt\u00ed\u017en\u011bj\u0161\u00ed varianty cviku. Tr\u00e9nink stehen a l\u00fdtek za\u0159a\u010fte <strong>2\u20133kr\u00e1t t\u00fddn\u011b<\/strong> samostatn\u011b nebo v kombinaci s b\u0159ichem, p\u0159i\u010dem\u017e regenerace sval\u016f trv\u00e1 pr\u016fm\u011brn\u011b <strong>24\u201372 hodin<\/strong>. Siln\u00e1 l\u00fdtka jsou centrem dynamick\u00e9 s\u00edly doln\u00edch kon\u010detin a zlep\u0161uj\u00ed v\u00fdkon p\u0159i b\u011bhu, v\u00fdskoc\u00edch a ch\u016fzi do schod\u016f.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdo by necht\u011bl <strong>siln\u011bj\u0161\u00ed, v\u011bt\u0161\u00ed nebo l\u00e9pe tvarovan\u011bj\u0161\u00ed stehna a l\u00fdtka<\/strong>? Pr\u00e1v\u011b tyto partie d\u00e1vaj\u00ed na\u0161im noh\u00e1m tvar a objem. Z\u00e1rove\u0148 hraj\u00ed kl\u00ed\u010dovou roli v ka\u017edodenn\u00edm pohybu, zejm\u00e9na pak p\u0159i ch\u016fzi a v udr\u017een\u00ed rovnov\u00e1hy. Proto se vyplat\u00ed na tyto partie v tr\u00e9ninku nezapom\u00ednat.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00e1v\u011b l\u00fdtka pat\u0159\u00ed na tr\u00e9ninku mezi nej\u010dast\u011bji opom\u00edjenou \u010d\u00e1st\u00ed t\u011bla, co\u017e pak m\u016f\u017ee v\u00e9st k dispropor\u010dn\u011b rozlo\u017een\u00e9 svalov\u00e9 hmot\u011b na noh\u00e1ch. Krom\u011b toho jsou centrem dynamick\u00e9 s\u00edly doln\u00edch kon\u010detin, a to zejm\u00e9na <strong>p\u0159i v\u00fdskoc\u00edch, b\u011bhu, j\u00edzd\u011b na kole nebo ch\u016fzi <\/strong>do schod\u016f \u010di kopce. S jejich pos\u00edlen\u00edm se tak m\u016f\u017eeme pohybovat rychleji a efektivn\u011bji. Na jejich velikost m\u00e1 jist\u011b velk\u00fd vliv <a href=\"https:\/\/gymbeam.cz\/blog\/jak-genetika-ovlivnuje-rust-svalu-a-sily-domaci-dna-testy-pomohou-odhalit-naturalni-potencial\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">genetika<\/a>, ale z\u00e1rove\u0148 to neznamen\u00e1, \u017ee nem\u00e1 smysl tuto partii posilovat. Nejsp\u00ed\u0161 nebudeme m\u00edt hned l\u00fdtka jako vrcholov\u00ed kulturist\u00e9, ale to p\u0159ece nen\u00ed c\u00edlem, tedy pokud neaspirujete na titul Mr. Olympia. V tr\u00e9ninku se pak nejl\u00e9pe kombinuj\u00ed se cviky na stehna, proto jsme je spojili i v dne\u0161n\u00edm \u010dl\u00e1nku.&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_stehna_a_lytka\"><\/span>Jak tr\u00e9novat stehna a l\u00fdtka?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svaly stehen a l\u00fdtek sice posilujeme p\u0159i b\u011b\u017en\u00fdch aktivit\u00e1ch, jako je b\u011bh nebo ch\u016fze do schod\u016f, <strong>pro sv\u016fj r\u016fst a zes\u00edlen\u00ed v\u0161ak pot\u0159ebuj\u00ed po\u0159\u00e1dn\u00fd impuls.<\/strong> Toho nejl\u00e9pe dos\u00e1hnete dob\u0159e zvolen\u00fdmi cviky v posilovn\u011b na stroj\u00edch, s <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\u010dkami<\/a> nebo <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\">osou<\/a>. 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 v \u010dase 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><strong>Tr\u00e9nink stehen a l\u00fdtek by m\u011bl stejn\u011b jako ka\u017ed\u00fd jin\u00fd za\u010d\u00edt zah\u0159\u00e1t\u00edm a rozcvi\u010dkou.<\/strong> Svaly t\u00edm p\u0159iprav\u00edte na z\u00e1t\u011b\u017e, a sn\u00ed\u017e\u00edte tak i riziko zran\u011bn\u00ed. Sta\u010d\u00ed p\u00e1r minut str\u00e1ven\u00fdch na <a href=\"https:\/\/gymbeam.cz\/veslovaci-trenazer-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veslovac\u00edm trena\u017e\u00e9ru<\/a>, sk\u00e1k\u00e1n\u00edm 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, kolen a kotn\u00edk\u016f. N\u00e1sledn\u011b se pus\u0165te do hlavn\u00ed \u010d\u00e1sti 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 stehna a l\u00fdtka v posilovn\u011b. Pro za\u010d\u00e1tek si<strong> na ka\u017edou partii sta\u010d\u00ed vybrat zhruba 2\u20133 cviky, kter\u00e9 odcvi\u010d\u00edte ve 3 pracovn\u00edch s\u00e9ri\u00edch v rozmez\u00ed 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 60\u201375 % 1 RM (maxim\u00e1ln\u00ed v\u00fdkon na 1 opakov\u00e1n\u00ed). Tr\u00e9nink stehen a l\u00fdtek 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. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1\u20133]&nbsp;<\/sup>&nbsp;<\/mark>&nbsp;<\/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 tak\u00e9 zaj\u00edm\u00e1 komplexn\u00ed n\u00e1vod pro vytvarov\u00e1n\u00ed h\u00fd\u017ed\u00ed i nohou, 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\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-1124x749.jpg\" alt=\"Jak cvi\u010dit stehna a l\u00fdtka?\" class=\"wp-image-521559\" title=\"Jak cvi\u010dit stehna a l\u00fdtka?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_nejucinnejsich_cviku_na_stehna_a_lytka\"><\/span>9 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f na stehna a l\u00fdtka<strong><\/strong><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>hlavn\u00ed svalov\u00e9 skupiny stehen<\/strong> v podob\u011b \u010dty\u0159hlav\u00e9ho stehenn\u00edho svalu <em>(musculus quadriceps femoris)<\/em> zn\u00e1m\u00e9ho i jako<strong> kvadriceps, <\/strong>dvojhlav\u00e9ho stehenn\u00edho svalu <em>(musculus biceps femoris)<\/em> neboli <strong>hamstringu<\/strong> a tak\u00e9 vnit\u0159n\u00ed stranu stehen. D\u00edky cvik\u016fm na l\u00fdtka pak samoz\u0159ejm\u011b procvi\u010d\u00edte tak\u00e9<strong> trojhlav\u00fd sval l\u00fdtkov\u00fd <\/strong><em>(musculus triceps surae)<\/em>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tyto cviky se hod\u00ed do posilovny, ale pokud m\u00e1te doma <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-150-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">osu<\/a> s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kotouc-competition-bumper-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010di<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" 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 aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/posilovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbag<\/a>, <strong>zvl\u00e1dnete je i z pohodl\u00ed domova.<\/strong><\/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<\/strong> a aktivaci st\u0159edu t\u011bla. 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&nbsp;<\/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=\"4473,86089,93385,107833,108187\" ><\/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<h3 class=\"wp-block-heading\">1. D\u0159ep na multipressu (Smith Machine Back Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Nastavte si osu do vhodn\u00e9 v\u00fd\u0161ky (pod \u00farove\u0148 ramen) a nalo\u017ete na ni kotou\u010de dle sv\u00fdch silov\u00fdch schopnost\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. Pooto\u010den\u00edm osy uvoln\u011bte bezpe\u010dnostn\u00ed h\u00e1ky.<\/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.<\/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\/2024\/01\/ezgif.com-optimize-10.gif\" alt=\"Jak cvi\u010dit d\u0159epy na multipresu?\" class=\"wp-image-521485\" title=\"Jak cvi\u010dit d\u0159epy na multipresu?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. D\u0159ep s osou (Barbell Back Squat)<\/h5>\n\n\n\n<p>D\u0159epy m\u016f\u017eete prov\u00e1d\u011bt tak\u00e9 s osou na b\u011b\u017en\u00e9m <a href=\"https:\/\/gymbeam.cz\/posilovaci-klec-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stojanu<\/a> nebo s <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\">powerbagem<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">2. Goblet d\u0159ep (Goblet Squat)<\/h5>\n\n\n\n<p>Pokud m\u00e1te k dispozici <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/nastavitelna-jednorucni-cinka-3-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dku<\/a>, m\u016f\u017eete vyzkou\u0161et goblet d\u0159epy. Z\u00e1va\u017e\u00ed dr\u017ete ob\u011bma rukama p\u0159ed hrudn\u00edkem a pak pokra\u010dujte jako u z\u00e1kladn\u00ed varianty.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\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<h3 class=\"wp-block-heading\">2. Hacken d\u0159ep (Hack Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Na posilovac\u00edm stroji ur\u010den\u00e9m na hacken d\u0159epy si nalo\u017ete vhodnou v\u00e1hu. Pot\u00e9 se postavte na platformu s chodidly zhruba na \u0161\u00ed\u0159i va\u0161ich bok\u016f, op\u0159ete se z\u00e1dy o podlo\u017eku a rameny se zap\u0159ete do p\u0159\u00edslu\u0161n\u00fdch op\u011brek. Rukama se chy\u0165te rukojet\u00ed a uvoln\u011bte bezpe\u010dnostn\u00ed zar\u00e1\u017eky. Narovnejte se, ale kolena nechte lehce pokr\u010den\u00e1.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Po n\u00e1dechu prove\u010fte kontrolovan\u011b d\u0159ep a pak se tlakem chodidel do platformy s v\u00fddechem vra\u0165te do v\u00fdchoz\u00ed polohy. Hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, kolena sm\u011b\u0159uj\u00ed dovnit\u0159, nadm\u011brn\u00e1 nebo 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\/2024\/01\/ezgif.com-gif-maker-7.gif\" alt=\"Jak cvi\u010dit hacken d\u0159epy?\" class=\"wp-image-521665\" title=\"Jak cvi\u010dit hacken d\u0159epy?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Hacken d\u0159ep s osou (Barbell Hack Squat)<\/h5>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee nem\u00e1te k dispozici stroj na hacken d\u0159epy, m\u016f\u017eete je vyzkou\u0161et i s <a href=\"https:\/\/gymbeam.cz\/posilovaci-tyc-lifter-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osou<\/a>. Nalo\u017eenou osu nechte le\u017eet na zemi, pak se p\u0159ed ni postavte z\u00e1dy (ty\u010d se op\u00edr\u00e1 o spodn\u00ed \u010d\u00e1st l\u00fdtek). Ud\u011blejte d\u0159ep a rukama chy\u0165te osu vedle t\u011bla. Pak se s n\u00ed postavte, ud\u011blejte zase d\u0159ep tak, aby se <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\u010de<\/a> lehce dotkly zem\u011b, a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Z\u00e1da jsou celou dobu v p\u0159irozen\u00e9m zak\u0159iven\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">3. Leg press<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Nalo\u017ete si na leg press vhodn\u00e9 z\u00e1va\u017e\u00ed. Pak si sedn\u011bte na lavici, z\u00e1dy se op\u0159ete o op\u011brku a rukama se chy\u0165te rukojet\u00ed vedle t\u011bla. Pot\u00e9 zvedn\u011bte nohy a chodidla, kter\u00e1 jsou na \u0161\u00ed\u0159i bok\u016f, a op\u0159ete se o platformu. P\u0159ipravte se na prvn\u00ed opakov\u00e1n\u00ed a uvoln\u011bte bezpe\u010dnostn\u00ed zar\u00e1\u017eky.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Pomalu pokr\u010dte kolena a spou\u0161t\u011bjte platformu k sob\u011b. A\u017e budete m\u00edt kolena t\u00e9m\u011b\u0159 vedle hrudn\u00edku, zatla\u010dte s v\u00fddechem chodidly do platformy. Pokra\u010dujte a\u017e do t\u00e9 f\u00e1ze, kdy m\u00e1te t\u00e9m\u011b\u0159 propnut\u00e9 nohy. Dejte pozor na to, aby se v\u00e1m z\u00e1da nezvedala z podlo\u017eky. Pot\u00e9 hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, kolena sm\u011b\u0159uj\u00ed dovnit\u0159, z\u00e1da zvednut\u00e1 z podlo\u017eky, nadm\u011brn\u00e1 nebo 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\/2024\/01\/ezgif.com-optimize-6.gif\" alt=\"Jak cvi\u010dit leg press?\" class=\"wp-image-521745\" title=\"Jak cvi\u010dit leg press?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. P\u0159edkop\u00e1v\u00e1n\u00ed (Leg Extension)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Nastavte si na stroji vhodnou z\u00e1t\u011b\u017e. Pak se posa\u010fte, op\u0159ete se z\u00e1dy a kotn\u00edky zah\u00e1kn\u011bte za holenn\u00ed op\u011brn\u00fd v\u00e1lec. Ten si m\u016f\u017eete dle konkr\u00e9tn\u00edho stroje nastavit do v\u00fd\u0161ky a polohy podle va\u0161ich preferenc\u00ed. Rukama se chy\u0165te rukojet\u00ed vedle t\u011bla.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem a aktivac\u00ed sval\u016f p\u0159edn\u00ed strany stehen narovnejte nohy. V horn\u00ed pozici m\u016f\u017eete za\u0159adit 1\u20132sekundovou v\u00fddr\u017e a pak se vra\u0165te do v\u00fdchoz\u00ed polohy. Z\u00e1da se sna\u017ete dr\u017eet po celou dobu p\u0159itisknut\u00e1 na op\u011brce. 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, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nadm\u011brn\u00e1 nebo 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\/2024\/01\/ezgif.com-optimize-7.gif\" alt=\"Jak cvi\u010dit p\u0159edkop\u00e1v\u00e1n\u00ed?\" class=\"wp-image-521761\" title=\"Jak cvi\u010dit p\u0159edkop\u00e1v\u00e1n\u00ed?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Zakop\u00e1v\u00e1n\u00ed na stroji v le\u017ee (Machine Lying Leg Curl)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Nastavte si na stroji vhodnou v\u00e1hu. Pak si lehn\u011bte b\u0159ichem na lavici a nohy zap\u0159ete o op\u011brn\u00e9 v\u00e1lce, aby byly mezi l\u00fdtkem a patou. Ty si m\u016f\u017eete dle konkr\u00e9tn\u00edho stroje nastavit do v\u00fd\u0161ky a polohy dle va\u0161ich preferenc\u00ed. Rukama se chy\u0165te rukojet\u00ed.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem a aktivac\u00ed sval\u016f zadn\u00ed strany stehen p\u0159it\u00e1hn\u011bte paty k h\u00fd\u017ed\u00edm. V t\u00e9to pozici m\u016f\u017eete za\u0159adit 1\u20132sekundovou v\u00fddr\u017e a pak se vra\u0165te do v\u00fdchoz\u00ed polohy. P\u0159i nata\u017een\u00ed nohou v\u0161ak neprop\u00ednejte kolena \u00fapln\u011b. Hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. P\u00e1nev se sna\u017ete udr\u017eet celou dobu p\u0159itisknutou na podlo\u017ece a neproh\u00fdbejte se v z\u00e1dech.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech (bedern\u00ed oblast), zved\u00e1n\u00ed p\u00e1nve, nadm\u011brn\u00e1 nebo nedostate\u010dn\u00e1 z\u00e1t\u011b\u017e.&nbsp;<\/li>\n<\/ul>\n<\/div>\n<\/div>\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\/2024\/01\/ezgif.com-optimize-8.gif\" alt=\"Jak cvi\u010dit zakop\u00e1v\u00e1n\u00ed na stroji?\" class=\"wp-image-521777\" title=\"Jak cvi\u010dit zakop\u00e1v\u00e1n\u00ed na stroji?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Dal\u0161\u00ed varianta cviku:&nbsp;<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Zakop\u00e1v\u00e1n\u00ed s jednoru\u010dkou (Dumbell Lying Leg Curl)<\/h5>\n\n\n\n<p>Tento cvik zvl\u00e1dnete i bez stroje. Vyu\u017e\u00edt k tomu m\u016f\u017eete <a href=\"https:\/\/gymbeam.cz\/rovna-lavice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rovnou<\/a> nebo lehce <a href=\"https:\/\/gymbeam.cz\/nastavitelna-lavice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nastavitelnou posilovac\u00ed lavici <\/a>a jednoru\u010dku. Tu polo\u017ete na zem za jeden konec lavice. Pak si na ni lehn\u011bte b\u0159ichem, chy\u0165te se rukama okraj\u016f a mezi chodidla uchopte \u010dinku. S v\u00fddechem zvedejte chodidla k h\u00fd\u017ed\u00edm. Pokud se v\u00e1m p\u0159i tom bude zvedat p\u00e1nev, m\u016f\u017eete si pod ni polo\u017eit srolovan\u00fd <a href=\"https:\/\/gymbeam.cz\/rucniky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ru\u010dn\u00edk<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/valec-na-cviceni-half-round-roller-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">men\u0161\u00ed v\u00e1lec<\/a>.&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\/2024\/01\/ezgif.com-optimize-4.gif\" alt=\"Jak cvi\u010dit zakop\u00e1v\u00e1n\u00ed s jednoru\u010dkou?\" class=\"wp-image-521729\" title=\"Jak cvi\u010dit zakop\u00e1v\u00e1n\u00ed s jednoru\u010dkou?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Sumo mrtv\u00fd tah (Sumo Deadlift)<\/h3>\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.<\/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\/2024\/01\/ezgif.com-optimize-1.gif\" alt=\"Jak cvi\u010dit sumo mrtv\u00fd tah?\" class=\"wp-image-521713\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Dal\u0161\u00ed varianta cviku:&nbsp;<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Sumo mrtv\u00fd tah s kettlebelly (Kettlebell Sumo Deadlift)<\/h5>\n\n\n\n<p>Sumo mrtv\u00fd tah zvl\u00e1dnete tak\u00e9 s dv\u011bma kettlebelly. Postavte je na zem vedle sebe mezi va\u0161e chodidla. Ta jsou od sebe ve vzd\u00e1lenosti v\u011bt\u0161\u00ed, ne\u017e je \u0161\u00ed\u0159e va\u0161ich ramen. \u0160pi\u010dky a kolena sm\u011b\u0159uj\u00ed ven. Pak oba kettlebelly uchop\u00edte a cvi\u010d\u00edte stejn\u011b jako s osou.&nbsp;&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\">7. V\u00fdpony na stroji (Machine Calf Raises)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Nalo\u017ete si na stroj vhodnou v\u00e1hu. Postavte se \u0161pi\u010dkami chodidel na platformu tak, aby ji paty p\u0159esahovaly. Rameny se zap\u0159ete do op\u011brek. T\u011blo je po celou dobu zp\u0159\u00edma.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Kontrakc\u00ed l\u00fdtek zvedn\u011bte paty a cel\u00fdm t\u011blem tak zatla\u010dte do ramenn\u00edch op\u011brek. V krajn\u00ed pozici m\u016f\u017eete za\u0159adit 1\u20132sekundovou v\u00fddr\u017e a pak se vra\u0165te do v\u00fdchoz\u00ed polohy. Hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. &nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed zad, mal\u00fd rozsah pohybu, nevhodn\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\/2024\/01\/ezgif.com-optimize-9.gif\" alt=\"Jak cvi\u010dit v\u00fdpony na stroji?\" class=\"wp-image-521793\" title=\"Jak cvi\u010dit v\u00fdpony na stroji?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. V\u00fdpony s jednoru\u010dkou (Dumbbell Calf Raises)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Posa\u010fte se na lavici s rovn\u00fdmi z\u00e1dy a chodidly p\u0159ibli\u017en\u011b pod koleny. Vezm\u011bte si 2 jednoru\u010dky a polo\u017ete je na v\u00fd\u0161ku kotou\u010dovou \u010d\u00e1st\u00ed t\u011bst\u011b nad kolena. Po celou dobu \u010dinky lehce p\u0159idr\u017eujte rukama.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Kontrakc\u00ed l\u00fdtek zvedn\u011bte paty a v krajn\u00ed pozici m\u016f\u017eete za\u0159adit 1\u20132sekundovou v\u00fddr\u017e. Pak se kontrolovan\u011b vra\u0165te do v\u00fdchoz\u00ed polohy a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Pokud chcete zv\u00fd\u0161it rozsah pohybu, m\u016f\u017eete si pod \u0161pi\u010dky chodidel polo\u017eit n\u011bjak\u00fd n\u00edzk\u00fd stup\u00ednek.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nevhodn\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\/2024\/01\/ezgif.com-gif-maker-11.gif\" alt=\"Jak cvi\u010dit v\u00fdpony s jednoru\u010dkou?\" class=\"wp-image-521681\" title=\"Jak cvi\u010dit v\u00fdpony s jednoru\u010dkou?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. V\u00fdpony s osou (Barbell Calf Raises)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Nastavte si osu do vhodn\u00e9 v\u00fd\u0161ky (pod \u00farove\u0148 ramen) a nalo\u017ete na ni kotou\u010de dle sv\u00fdch silov\u00fdch schopnost\u00ed. Postavte se pod osu, uchopte ji ze stran ob\u011bma rukama a zvedn\u011bte ze <a href=\"https:\/\/gymbeam.cz\/wallmount-konstrukce-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stojanu<\/a>. Ud\u011blejte krok vzad.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Kontrakc\u00ed l\u00fdtek zvedn\u011bte paty a v krajn\u00ed pozici m\u016f\u017eete za\u0159adit 1\u20132sekundovou v\u00fddr\u017e. Pak se kontrolovan\u011b vra\u0165te do v\u00fdchoz\u00ed polohy a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nevhodn\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\/2024\/01\/ezgif.com-gif-maker-12.gif\" alt=\"Jak cvi\u010dit v\u00fdpony s osou?\" class=\"wp-image-521697\" title=\"Jak cvi\u010dit v\u00fdpony s osou?\"\/><\/figure>\n<\/div>\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>Dal\u0161\u00ed cviky na spodn\u00ed polovinu t\u011bla najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>9 nejlep\u0161\u00edch cvik\u016f na zadek a nohy.<\/strong><\/a><\/li>\n\n\n\n<li>Tr\u00e9nink horn\u00ed poloviny t\u011bla si m\u016f\u017eete sestavit podle cvikov\u00fdch \u010dl\u00e1nk\u016f na<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-deltove-svaly-a-trapezy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ramena<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-zad\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1da<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-hrudniku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hrudn\u00edk<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u0159icho<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-bicepsy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">biceps<\/a> <\/strong>i<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-triceps-a-svaly-predlokti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">triceps<\/a>.&nbsp;<\/strong><\/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\u00edce 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><\/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 href=\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" 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\u011bly uj\u00edt na\u0161e \u010dl\u00e1nky <strong><a href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-zdrave-pribrat\/\" target=\"_blank\" aria-label=\"10 tip\u016f, jak zdrav\u011b p\u0159ibrat (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 tip\u016f, jak zdrav\u011b p\u0159ibrat<\/a><\/strong> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co j\u00edst a cvi\u010dit, abych kone\u010dn\u011b nabral svaly?<\/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=\"Jak_na_efektivni_trenink_stehen\"><\/span>Jak na efektivn\u00ed tr\u00e9nink stehen?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00edce o tom, na co si d\u00e1t pozor p\u0159i tr\u00e9ninku stehen, 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=\"Cviky na stehna | Jakub En\u017el | GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/i0yWfDy7Xj8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" 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?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud jsou vypracovan\u00e1 stehna a l\u00fdtka va\u0161\u00edm c\u00edlem, ud\u011bl\u00e1te dob\u0159e, kdy\u017e do tr\u00e9ninku za\u0159ad\u00edte cviky z dne\u0161n\u00edho \u010dl\u00e1nku. R\u016fzn\u00e9 varianty d\u0159ep\u016f, mrtv\u00fdch tah\u016f, p\u0159edkop\u00e1v\u00e1n\u00ed i zakop\u00e1v\u00e1n\u00ed jsou ide\u00e1ln\u00ed na <strong>procvi\u010den\u00ed p\u0159edn\u00ed, zadn\u00ed i vnit\u0159n\u00ed strany stehen. <\/strong>V\u00fdpony s osou nebo na stroji jsou zase nezbytn\u00e9 pro <strong>budov\u00e1n\u00ed s\u00edly a hmoty l\u00fdtek. <\/strong>Nezapome\u0148te v\u0161ak db\u00e1t p\u0159i cvi\u010den\u00ed na spr\u00e1vnou techniku, kter\u00e1 v\u00e1m p\u0159inese nejlep\u0161\u00ed v\u00fdsledky. Ty z\u00e1rove\u0148 podpo\u0159te tak\u00e9 kvalitn\u00ed stravou a dostate\u010dnou regenerac\u00ed.&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 stehen a l\u00fdtek.<\/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\/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>Jsou pevn\u00e1, siln\u00e1 a vytvarovan\u00e1 stehna i l\u00fdtka va\u0161im c\u00edlem? V tom p\u0159\u00edpad\u011b by v\u00e1m v tr\u00e9ninku nem\u011bly chyb\u011bt cviky z dne\u0161n\u00edho \u010dl\u00e1nku. Najdete v n\u011bm spr\u00e1vnou techniku i nej\u010dast\u011bj\u0161\u00ed chyby.<\/p>\n","protected":false},"author":129,"featured_media":521633,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6405,6417,7257,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-521431","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviky-cs","9":"tag-cviky-na-nohy-cs","10":"tag-silovy-trenink","11":"tag-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>9 nejlep\u0161\u00edch cvik\u016f na stehna a l\u00fdtka - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak pos\u00edlit a vytvarovat nohy? 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