{"id":538707,"date":"2024-03-28T10:00:00","date_gmt":"2024-03-28T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=538707"},"modified":"2024-03-28T16:44:12","modified_gmt":"2024-03-28T15:44:12","slug":"jak-delat-drepy-a-vypady-spravne","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-delat-drepy-a-vypady-spravne\/","title":{"rendered":"Jak cvi\u010dit d\u0159epy a v\u00fdpady? Spr\u00e1vn\u00e1 technika a 15 nejlep\u0161\u00edch variant"},"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\/jak-delat-drepy-a-vypady-spravne\/#Co_jsou_drepy_a_vypady\" title=\"Co jsou d\u0159epy a v\u00fdpady?\">Co jsou d\u0159epy a v\u00fdpady?<\/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\/jak-delat-drepy-a-vypady-spravne\/#6_duvodu_proc_cvicit_drepy_a_vypady\" title=\"6 d\u016fvod\u016f, pro\u010d cvi\u010dit d\u0159epy a v\u00fdpady\">6 d\u016fvod\u016f, pro\u010d cvi\u010dit d\u0159epy a v\u00fdpady<\/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\/jak-delat-drepy-a-vypady-spravne\/#Ktere_svaly_zapojujeme_pri_drepech_a_vypadech\" title=\"Kter\u00e9 svaly zapojujeme p\u0159i d\u0159epech a v\u00fdpadech?\">Kter\u00e9 svaly zapojujeme p\u0159i d\u0159epech a v\u00fdpadech?<\/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\/jak-delat-drepy-a-vypady-spravne\/#Jaky_je_rozdil_mezi_drepy_a_vypady\" title=\"Jak\u00fd je rozd\u00edl mezi d\u0159epy a v\u00fdpady?&nbsp;\">Jak\u00fd je rozd\u00edl mezi d\u0159epy a v\u00fdpady?&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\/jak-delat-drepy-a-vypady-spravne\/#Je_lepsi_drep_nebo_vypad\" title=\"Je lep\u0161\u00ed d\u0159ep nebo v\u00fdpad?\">Je lep\u0161\u00ed d\u0159ep nebo v\u00fdpad?<\/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\/jak-delat-drepy-a-vypady-spravne\/#Spravna_technika_drepu_a_vypadu\" title=\"Spr\u00e1vn\u00e1 technika d\u0159epu a v\u00fdpadu\">Spr\u00e1vn\u00e1 technika d\u0159epu a v\u00fdpadu<\/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\/jak-delat-drepy-a-vypady-spravne\/#Jake_jsou_nejcastejsi_chyby_pri_drepech_a_vypadech_a_jak_je_napravit\" title=\"Jak\u00e9 jsou nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i d\u0159epech a v\u00fdpadech a jak je napravit?\">Jak\u00e9 jsou nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i d\u0159epech a v\u00fdpadech a jak je napravit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/jak-delat-drepy-a-vypady-spravne\/#15_nejlepsich_variant_drepu_a_vypadu\" title=\"15 nejlep\u0161\u00edch variant d\u0159ep\u016f a v\u00fdpad\u016f\">15 nejlep\u0161\u00edch variant d\u0159ep\u016f a v\u00fdpad\u016f<\/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\/jak-delat-drepy-a-vypady-spravne\/#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-10\" href=\"https:\/\/gymbeam.cz\/blog\/jak-delat-drepy-a-vypady-spravne\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?&nbsp;\">Co si z toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>D\u0159epy a v\u00fdpady pat\u0159\u00ed mezi <strong>nejobl\u00edben\u011bj\u0161\u00ed cviky na doln\u00ed polovinu t\u011bla. <\/strong>V n\u011bjak\u00e9 variant\u011b je maj\u00ed v tr\u00e9ninkov\u00e9m pl\u00e1nu bodybuilde\u0159i, powerlifte\u0159i, vzp\u011bra\u010di a dal\u0161\u00ed silov\u00ed sportovci. Pravideln\u011b je za\u0159azuj\u00ed v\u0161ak tak\u00e9 fanou\u0161ci cvi\u010den\u00ed s vlastn\u00ed vahou. Krom\u011b vytvarovan\u00fdch h\u00fd\u017ed\u00ed a siln\u00fdch nohou n\u00e1m mohou p\u0159in\u00e9st<strong> celou \u0159adu benefit\u016f, kter\u00e9 maj\u00ed p\u0159esah i do b\u011b\u017en\u00e9ho \u017eivota.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud si je chcete zacvi\u010dit, nemus\u00edte z\u016fstat jen u d\u0159epu nebo v\u00fdpadu s vlastn\u00ed vahou. Ty by v\u00e1s \u010dasem mohly p\u0159estat bavit a tak\u00e9 by u\u017e nejsp\u00ed\u0161 nep\u0159in\u00e1\u0161ely takov\u00e9 v\u00fdsledky. Vyzkou\u0161ejte proto <strong>r\u016fzn\u00e9 druhy t\u011bchto cvik\u016f s osou, jednoru\u010dkou nebo kettlebellem,<\/strong> kter\u00e9 na v\u00e1s \u010dekaj\u00ed v tomto \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=\"Co_jsou_drepy_a_vypady\"><\/span>Co jsou d\u0159epy a v\u00fdpady?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mysl\u00edme, \u017ee tyto cviky nen\u00ed nutn\u00e9 n\u011bjak zvl\u00e1\u0161\u0165 p\u0159edstavovat. T\u00e9m\u011b\u0159 ka\u017ed\u00fd z n\u00e1s je u\u017e zn\u00e1 z dob mate\u0159sk\u00e9 \u0161kolky nebo t\u011blesn\u00e9 v\u00fdchovy, kde byly sou\u010d\u00e1st\u00ed rozcvi\u010dky a bohu\u017eel i trest\u016f. Na\u0161t\u011bst\u00ed <strong>maj\u00ed tolik benefit\u016f, \u017ee si sv\u00e9 zatracov\u00e1n\u00ed z dob dosp\u00edv\u00e1n\u00ed u v\u011bt\u0161iny z n\u00e1s vykoupily.<\/strong> A pokud je p\u0159eci jen st\u00e1le nem\u00e1te r\u00e1di, mo\u017en\u00e1 v\u00e1m pr\u00e1v\u011b tento \u010dl\u00e1nek zm\u011bn\u00ed n\u00e1zor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>D\u0159ep je ozna\u010dov\u00e1n za kr\u00e1le v\u0161ech cvik\u016f. <\/strong>Obecn\u011b se charakterizuje pokr\u010den\u00edm kolen a ohybu v ky\u010dl\u00edch se zachov\u00e1n\u00edm vzp\u0159\u00edmen\u00fdch zad. P\u0159i tomto pohybu se zapojuj\u00ed zejm\u00e9na svaly doln\u00edch kon\u010detin a tak\u00e9 st\u0159ed t\u011bla (core), \u010d\u00edm\u017e efektivn\u011b posilujeme tyto partie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdpad pak m\u016f\u017eeme popsat jako pohyb, p\u0159i kter\u00e9m ud\u011bl\u00e1me jednou nohou krok vp\u0159ed, vzad, do k\u0159\u00ed\u017ee nebo do boku a pak ohneme ob\u011b kolena do 90 stup\u0148\u016f. Stejn\u011b jako u d\u0159epu se tak aktivuj\u00ed svaly doln\u00edch kon\u010detin i st\u0159ed t\u011bla.&nbsp;<\/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\/03\/IMG_2993-1124x749.jpg\" alt=\"Pro\u010d cvi\u010dit d\u0159epy a v\u00fdpady?\" class=\"wp-image-538993\" title=\"Pro\u010d cvi\u010dit d\u0159epy a v\u00fdpady?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-2048x1365.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=\"6_duvodu_proc_cvicit_drepy_a_vypady\"><\/span>6 d\u016fvod\u016f, pro\u010d cvi\u010dit d\u0159epy a v\u00fdpady<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To, \u017ee jsou d\u0159epy a v\u00fdpady <strong>\u00fa\u010dinn\u00e9 cviky na zadek a nohy,<\/strong> v\u00ed snad ka\u017ed\u00fd. Krom\u011b vypracovan\u00fdch doln\u00edch kon\u010detin v\u00e1m v\u0161ak mohou p\u0159in\u00e9st i dal\u0161\u00ed benefity, a to pro sportovn\u00ed v\u00fdkon i ka\u017edodenn\u00ed \u017eivot.&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\">1. Pat\u0159\u00ed mezi komplexn\u00ed cviky<\/h3>\n\n\n\n<p>D\u0159epy i v\u00fdpady pat\u0159\u00ed mezi <strong>komplexn\u00ed neboli v\u00edcekloubov\u00e9 cviky.<\/strong> Zapojujeme p\u0159i nich svaly h\u00fd\u017ed\u00ed, stehen i l\u00fdtek, ale tak\u00e9 st\u0159ed t\u011bla a spodn\u00ed \u010d\u00e1st zad. Z\u00e1rove\u0148 se p\u0159i nich oh\u00fdbaj\u00ed ky\u010dle, kolena a kotn\u00edky. P\u0159i variac\u00edch s jednoru\u010dkou nebo kettlebellem zapoj\u00edme i svaly a klouby pa\u017e\u00ed. M\u016f\u017eeme tak bez obav \u0159\u00edci, \u017ee se jedn\u00e1 o <strong>cviky na cel\u00e9 t\u011blo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hlavn\u00ed v\u00fdhodou komplexn\u00edch cvik\u016f je, \u017ee v\u00e1m pomohou <strong>u\u0161et\u0159it \u010das na tr\u00e9ninku. <\/strong>Nemus\u00edte toti\u017e zvl\u00e1\u0161\u0165 d\u011blat cviky na p\u0159edn\u00ed a zadn\u00ed stehna nebo h\u00fd\u017ed\u011b. Hod\u00ed se tak ide\u00e1ln\u011b do krat\u0161\u00edch tr\u00e9nink\u016f nebo t\u0159eba jako sou\u010d\u00e1st HIIT\u016f. Neznamen\u00e1 to ale, \u017ee v\u00e1m bohat\u011b sta\u010d\u00ed odcvi\u010dit tyto dva cviky a m\u016f\u017eete dom\u016f. Pokud se chcete na n\u011bjakou partii v\u00edce zam\u011b\u0159it, p\u0159idejte i dal\u0161\u00ed cviky na <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\">zadek<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-nohou-stehna-hamstringy-a-lytka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stehna nebo l\u00fdtka<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b u\u0161et\u0159en\u00e9ho \u010dasu v\u00e1m pomohou d\u00edky zapojen\u00ed velk\u00fdch svalov\u00fdch skupin tak\u00e9 <strong>sp\u00e1lit v\u011bt\u0161\u00ed mno\u017estv\u00ed kalori\u00ed, <\/strong>kdy\u017e to porovn\u00e1me s izolovan\u011bj\u0161\u00edmi cviky, jako jsou t\u0159eba v\u00fdpony na l\u00fdtka. Hod\u00ed se tak <strong>i p\u0159i hubnut\u00ed <\/strong>tak\u00e9 d\u00edky tomu, \u017ee n\u00e1m pom\u00e1haj\u00ed udr\u017eet svalovou hmotu.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup> [5]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se sna\u017e\u00edte zhubnout a zaj\u00edm\u00e1te se o to, jak v\u00e1m v tom m\u016f\u017ee pomoci silov\u00fd tr\u00e9nink, dozv\u00edte se to v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Dieta, kardio a silov\u00fd tr\u00e9nink. Co je nejlep\u0161\u00ed na hubnut\u00ed?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/image00004-1124x750.jpeg\" alt=\"V\u00fdhody d\u0159ep\u016f a v\u00fdpad\u016f\" class=\"wp-image-539009\" title=\"V\u00fdhody d\u0159ep\u016f a v\u00fdpad\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00004-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00004-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00004-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00004-2048x1366.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Podpo\u0159\u00edte r\u016fst s\u00edly i svalov\u00e9 hmoty doln\u00edch kon\u010detin<\/h3>\n\n\n\n<p>Zejm\u00e9na se z\u00e1t\u011b\u017e\u00ed jsou tyto cviky efektivn\u00ed pro rozvoj s\u00edly a budov\u00e1n\u00ed svalov\u00e9 hmoty doln\u00edch kon\u010detin. V p\u0159\u00edpad\u011b rozvoje s\u00edly jsou v\u0161ak <strong>d\u0159epy o n\u011bco \u00fa\u010dinn\u011bj\u0161\u00ed.<\/strong> D\u00edky tomu, \u017ee p\u0159i nich zvedneme vy\u0161\u0161\u00ed v\u00e1hu, d\u00e1me sval\u016fm v\u011bt\u0161\u00ed impuls pro s\u00edlen\u00ed. Na druhou stranu <strong>p\u0159i v\u00fdpadech zase procvi\u010d\u00edme ka\u017edou nohu zvl\u00e1\u0161\u0165.<\/strong> L\u00e9pe si tak pohl\u00edd\u00e1me rovnom\u011brn\u00e9 zat\u00ed\u017een\u00ed obou nohou a podpo\u0159\u00edme jejich svalovou symetrii. P\u0159i d\u0159epech se toti\u017e m\u016f\u017ee snadno st\u00e1t, \u017ee pou\u017e\u00edv\u00e1me t\u0159eba pravou nohu v\u00edce ne\u017e levou. Proto se doporu\u010duje <strong>m\u00edt v tr\u00e9ninkov\u00e9m pl\u00e1nu oba tyto cviky.<\/strong> Odm\u011bnou bude <strong>lep\u0161\u00ed statick\u00e1 i dynamick\u00e1 s\u00edla.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oba cviky jsou vhodn\u00e9 na <strong>posilov\u00e1n\u00ed h\u00fd\u017ed\u00ed i stehen.<\/strong> Zejm\u00e9na ve spodn\u00ed f\u00e1zi d\u0159epu i v\u00fdpadu doch\u00e1z\u00ed k vysok\u00e9 aktivaci h\u00fd\u017e\u010fov\u00fdch sval\u016f, d\u00edky tomu je m\u016f\u017eeme po\u0159\u00e1dn\u011b procvi\u010dit. Pokud je va\u0161\u00edm c\u00edlem <strong>vypracovan\u00fd a kulat\u00fd zadek,<\/strong> p\u0159idejte do tr\u00e9ninku tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/hip-thrust-nejlepsi-cvik-pro-dokonale-pozadi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hip thrust<\/a>, kter\u00fd ov\u011b\u0159\u00ed h\u00fd\u017ed\u011b zase v jin\u00e9m \u00fahlu. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud jsou va\u0161\u00edm c\u00edlem kulat\u00e9 h\u00fd\u017ed\u011b a pevn\u00e1 stehna, ur\u010dit\u011b by v\u00e1m nem\u011bl uniknout \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/tipy-jako-vypracovat-perfektni-zadek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak zpevnit a vytvarovat 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\/03\/iStock-1409026719-1124x749.jpg\" alt=\"R\u016fst sval\u016f doln\u00edch kon\u010detin\" class=\"wp-image-539025\" title=\"R\u016fst sval\u016f doln\u00edch kon\u010detin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Zlep\u0161\u00edte funk\u010dn\u00ed s\u00edlu<\/h3>\n\n\n\n<p>D\u0159epy a v\u00fdpady nejsou jen prost\u0159edn\u00edky pro dosa\u017een\u00ed vypracovan\u00fdch h\u00fd\u017ed\u00ed a stehen. Podpo\u0159\u00ed tak\u00e9 <strong>funk\u010dn\u00ed s\u00edlu.<\/strong> Pou\u017e\u00edvaj\u00ed se p\u0159i nich toti\u017e svaly, kter\u00e9 pot\u0159ebujete v ka\u017edodenn\u00edch \u010dinnostech. P\u0159\u00edkladem je sed\u00e1n\u00ed a zved\u00e1n\u00ed se ze \u017eidle, p\u0159en\u00e1\u0161en\u00ed t\u011b\u017ek\u00fdch p\u0159edm\u011bt\u016f, ch\u016fze po schodech nebo t\u0159eba sebr\u00e1n\u00ed upu\u0161t\u011bn\u00e9 tu\u017eky z podlahy. T\u00edm, \u017ee se d\u00edky t\u011bmto cvik\u016fm nau\u010d\u00edte zapojovat spr\u00e1vn\u00e9 svaly,<strong> sni\u017eujete riziko zran\u011bn\u00ed p\u0159i b\u011b\u017en\u00fdch aktivit\u00e1ch. <\/strong>Nav\u00edc pomohou zpevnit i spodn\u00ed \u010d\u00e1st zad, tak\u017ee m\u016f\u017eete p\u0159edch\u00e1zet bolestem a probl\u00e9m\u016fm i v t\u00e9to oblasti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z\u00e1rove\u0148 zapracujete na <strong>rozsahu pohybu kloub\u016f, koordinaci a balan\u010dn\u00edch schopnostech, <\/strong>co\u017e se rovn\u011b\u017e hod\u00ed v b\u011b\u017en\u00e9m \u017eivot\u011b. V neposledn\u00ed \u0159ad\u011b budete posilovat tak\u00e9 st\u0159ed t\u011bla (core), kter\u00fd je kl\u00ed\u010dov\u00fd pro spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/sup><\/mark><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-899x1124.jpeg\" alt=\"Funk\u010dn\u00ed cviky na zadek a nohy\" class=\"wp-image-539041\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-899x1124.jpeg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-320x400.jpeg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-1229x1536.jpeg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-1639x2048.jpeg 1639w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-scaled.jpeg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">4. M\u016f\u017eete se zlep\u0161it v dal\u0161\u00edch sportech<\/h3>\n\n\n\n<p>Siln\u00e9 nohy jsou d\u016fle\u017eit\u00e9 nejen pro powerliftery, t\u011b\u017e\u00ed z nich i <a href=\"https:\/\/gymbeam.cz\/blog\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u011b\u017eci<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/cyklistika-zpevni-nohy-zadek-a-pomuze-s-hubnutim-co-dalsiho-dokaze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cyklist\u00e9<\/a>, fotbalist\u00e9, hokejist\u00e9 a snad v\u0161ichni ostatn\u00ed sportovci, na kter\u00e9 si vzpomenete. Pr\u00e1v\u011b proto d\u0159epy a v\u00fdpady v r\u016fzn\u00fdch form\u00e1ch za\u0159azuj\u00ed v silov\u00e9 \u010d\u00e1sti tr\u00e9ninku i vytrvalci nebo hr\u00e1\u010di kolektivn\u00edch sport\u016f. D\u00edky t\u011bmto cvik\u016fm z\u00edskaj\u00ed <strong>nejen siln\u00fd zadek a nohy, ale z\u00e1rove\u0148 tak zpev\u0148uj\u00ed i vazy a v\u0161echny okoln\u00ed strukturu kolem kloub\u016f <\/strong>(ky\u010dle a kolena). To jim pom\u00e1h\u00e1 p\u0159edch\u00e1zet zran\u011bn\u00edm. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6\u20137]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u0159eba pro atlety, konkr\u00e9tn\u011b pro sprintery, skokany do v\u00fd\u0161ky \u010di do d\u00e1lky, maj\u00ed tyto cviky v tr\u00e9ninku je\u0161t\u011b z\u00e1sadn\u011bj\u0161\u00ed v\u00fdznam. Pot\u0159ebuj\u00ed toti\u017e co nejv\u011bt\u0161\u00ed <strong>rychlost a dynamiku odrazu. <\/strong>A s t\u00edm jim efektivn\u011b pom\u00e1haj\u00ed t\u0159eba d\u0159epy \u010di v\u00fdpady s v\u00fdskokem.&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\">5. Hod\u00ed se do ka\u017ed\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu<\/h3>\n\n\n\n<p>Existuje cel\u00e1 \u0159ada variant d\u0159ep\u016f i v\u00fdpad\u016f<strong> pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9 sportovce. <\/strong>I v p\u0159\u00edpad\u011b pot\u00ed\u017e\u00ed s pohybov\u00fdm apar\u00e1tem se daj\u00ed r\u016fzn\u011b modifikovat. M\u00edsto d\u0159epu m\u016f\u017eete d\u011blat t\u0159eba jen \u010d\u00e1ste\u010dn\u00fd d\u0159ep s lehk\u00fdm dosedem na bednu. Lid\u00e9, kte\u0159\u00ed maj\u00ed probl\u00e9my s koordinac\u00ed, zase mohou cvi\u010dit v\u00fdpady a u toho se p\u0159idr\u017eovat \u017eidle. N\u00e1ro\u010dn\u011bj\u0161\u00ed<strong> varianty se z\u00e1t\u011b\u017e\u00ed jsou zase vhodn\u00e9 pro vzp\u011bra\u010de, powerliftery, crossfi\u0165\u00e1ky <\/strong>a dal\u0161\u00ed silov\u00e9 sportovce.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud si chcete sestavit tr\u00e9ninky, kter\u00e9 v\u00e1m p\u0159inesou v\u00fdsledky, postupujte podle n\u00e1vodu <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n do posilovny?&nbsp;<\/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\">6. M\u016f\u017eete je cvi\u010dit kdekoliv<\/h3>\n\n\n\n<p>Na z\u00e1kladn\u00ed variantu t\u011bchto cvik\u016f <strong>nepot\u0159ebujete \u017e\u00e1dn\u00e9 sportovn\u00ed pom\u016fcky.<\/strong> Zvl\u00e1dnete je i doma, na workoutov\u00e9m h\u0159i\u0161ti, na pl\u00e1\u017ei nebo t\u0159eba v hotelov\u00e9m pokoji. D\u00edky tomu, \u017ee jsou komplexn\u00ed, <strong>pat\u0159\u00ed mezi nej\u00fa\u010dinn\u011bj\u0161\u00ed <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/12-cviku-s-vlastni-vahou-ktere-vas-dostanou-do-formy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cviky s vlastn\u00ed vahou<\/strong><\/a><strong>.<\/strong> Proto je najdete t\u00e9m\u011b\u0159 v ka\u017ed\u00e9m HIITu, tabat\u011b nebo kruhov\u00e9m 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>Inspiraci na vym\u00fd\u0161len\u00ed tr\u00e9nink\u016f na doma najdete v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n na dom\u00e1c\u00ed cvi\u010den\u00ed?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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=\"Ktere_svaly_zapojujeme_pri_drepech_a_vypadech\"><\/span>Kter\u00e9 svaly zapojujeme p\u0159i d\u0159epech a v\u00fdpadech?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u0159epy i v\u00fdpady jsou <strong>v\u00edcekloubov\u00e9 cviky, p\u0159i kter\u00fdch se zapojuj\u00ed t\u00e9m\u011b\u0159 v\u0161echny svaly na\u0161eho t\u011bla.<\/strong> V p\u0159\u00edpad\u011b z\u00e1kladn\u00ed varianty se jedn\u00e1 zejm\u00e9na o partie spodn\u00ed \u010d\u00e1sti t\u011bla. Pokud ale vyzkou\u0161\u00edte i jin\u00e9 mo\u017enosti, jako je t\u0159eba d\u0159ep s \u010dinkou nad hlavou (overhead squat), zapoj\u00edte i ramena, pa\u017ee a z\u00e1da. [8\u201310]<\/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\">Prim\u00e1rn\u011b zapojen\u00e9 svaly p\u0159i d\u0159epech<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010dty\u0159hlav\u00fd sval stehenn\u00ed (kvadriceps)<\/li>\n\n\n\n<li>svaly zadn\u00ed strany stehen (hamstringy)<\/li>\n\n\n\n<li>h\u00fd\u017e\u010fov\u00e9 svaly (gluteus maximus, medius a minimus)<\/li>\n\n\n\n<li>ohyba\u010de ky\u010dl\u00ed (flexory)<\/li>\n\n\n\n<li>velk\u00fd p\u0159itahova\u010d (adductor magnus)<\/li>\n\n\n\n<li>trojhlav\u00fd sval l\u00fdtkov\u00fd (triceps surae)<\/li>\n\n\n\n<li>svaly hlubok\u00e9ho stabiliza\u010dn\u00edho syst\u00e9mu p\u00e1te\u0159e (HSS) neboli CORE (b\u0159i\u0161n\u00ed svaly, vzp\u0159imova\u010de p\u00e1te\u0159e, br\u00e1nice, svaly p\u00e1nevn\u00edho dna)&nbsp;<\/li>\n<\/ul>\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\/03\/iStock-1421570796-1124x749.jpg\" alt=\"Kter\u00e9 svaly se posiluj\u00ed p\u0159i d\u0159epech a v\u00fdpadech?\" class=\"wp-image-539059\" title=\"Kter\u00e9 svaly se posiluj\u00ed p\u0159i d\u0159epech a v\u00fdpadech?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Prim\u00e1rn\u011b zapojen\u00e9 svaly p\u0159i v\u00fdpadech<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010dty\u0159hlav\u00fd sval stehenn\u00ed (kvadriceps)<\/li>\n\n\n\n<li>svaly zadn\u00ed strany stehen (hamstringy)<\/li>\n\n\n\n<li>h\u00fd\u017e\u010fov\u00e9 svaly (gluteus maximus, medius a minimus)<\/li>\n\n\n\n<li>ohyba\u010de ky\u010dl\u00ed (flexory)<\/li>\n\n\n\n<li>velk\u00fd p\u0159itahova\u010d (adductor magnus)<\/li>\n\n\n\n<li>odtahova\u010de stehna (tensor fasciae latae)<\/li>\n\n\n\n<li>trojhlav\u00fd sval l\u00fdtka (triceps surae)<\/li>\n\n\n\n<li>svaly hlubok\u00e9ho stabiliza\u010dn\u00edho syst\u00e9mu p\u00e1te\u0159e (HSS) neboli core (b\u0159i\u0161n\u00ed svaly, vzp\u0159imova\u010de p\u00e1te\u0159e, br\u00e1nice, svaly p\u00e1nevn\u00edho dna)&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-1124x750.jpg\" alt=\"Kter\u00e9 svaly se posiluj\u00ed p\u0159i v\u00fdpadech?\" class=\"wp-image-539091\" title=\"Kter\u00e9 svaly se posiluj\u00ed p\u0159i v\u00fdpadech?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Jak m\u016f\u017eete vid\u011bt, p\u0159i d\u0159epech i v\u00fdpadech se zapojuj\u00ed stejn\u00e9 svaly. Rozd\u00edl je v\u0161ak v m\u00ed\u0159e zapojen\u00ed. U v\u00fdpad\u016f v\u00edce vyu\u017eijete <strong>stabiliza\u010dn\u00ed svaly, odtahova\u010de a p\u0159itahova\u010de stehen. <\/strong>Hlubok\u00e9 d\u0159epy pak zase v\u00edce prov\u011b\u0159\u00ed s\u00edlu va\u0161ich h\u00fd\u017ed\u00ed a zadn\u00ed strany stehen.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak\u00e9 v\u0161ak z\u00e1le\u017e\u00ed na konkr\u00e9tn\u00ed variant\u011b cviku. T\u0159eba <strong>p\u0159i sumo d\u0159epech se v\u00edce zapojuj\u00ed svaly vnit\u0159n\u00ed strany stehen,<\/strong> ne\u017e je to v p\u0159\u00edpad\u011b zadn\u00edch d\u0159ep\u016f, kdy zase pracuje intenzivn\u011bj\u0161\u00ed p\u0159edn\u00ed strana stehen. U v\u00fdpad\u016f hraje roli tak\u00e9 d\u00e9lka vykro\u010den\u00ed. Kdy\u017e ud\u011bl\u00e1te v\u011bt\u0161\u00ed krok dop\u0159edu, zac\u00edl\u00edte v\u00edce na zadek a zadn\u00ed stranu stehen, krat\u0161\u00ed v\u00fdpad je zase \u00fa\u010dinn\u011bj\u0161\u00ed na p\u0159edn\u00ed stranu stehna.&nbsp;&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=\"Jaky_je_rozdil_mezi_drepy_a_vypady\"><\/span>Jak\u00fd je rozd\u00edl mezi d\u0159epy a v\u00fdpady?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tyto dva cviky se li\u0161\u00ed zejm\u00e9na proveden\u00edm. P\u0159i d\u0159epech m\u00e1me po celou dobu chodidla vedle sebe a <strong>v\u00e1ha je rovnom\u011brn\u011b rozlo\u017een\u00e1 na obou noh\u00e1ch.<\/strong> U v\u00fdpad\u016f d\u011bl\u00e1me v\u017edy jednou nohou krok vp\u0159ed, vzad nebo do boku. Z\u00e1rove\u0148 <strong>p\u0159en\u00e1\u0161\u00edme v\u00e1hu t\u011bla z jedn\u00e9 nohy na druhou. <\/strong>V\u00fdpady se obecn\u011b pova\u017euj\u00ed za n\u00e1ro\u010dn\u011bj\u0161\u00ed cvik, proto\u017ee jsou slo\u017eit\u011bj\u0161\u00ed na koordinaci a balanc.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rozd\u00edl je i v tom, \u017ee <strong>d\u0159epy jsou bilater\u00e1ln\u00edm cvikem,<\/strong> tedy zat\u011b\u017eujeme p\u0159i nich najednou ob\u011b nohy. <strong>V\u00fdpady zase pat\u0159\u00ed mezi unilater\u00e1ln\u00ed. <\/strong>To znamen\u00e1, \u017ee umo\u017en\u00ed procvi\u010den\u00ed ka\u017ed\u00e9 nohy zvl\u00e1\u0161\u0165, co\u017e se hod\u00ed zejm\u00e9na v p\u0159\u00edpad\u011b svalov\u00fdch dysbalanc\u00ed. Nap\u0159\u00edklad, kdy\u017e m\u00e1te jednu nohu slab\u0161\u00ed ne\u017e druhou, m\u016f\u017eete se l\u00e9pe soust\u0159edit na jej\u00ed posilov\u00e1n\u00ed.<\/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\/03\/iStock-1142811620-1124x749.jpg\" alt=\"Jsou lep\u0161\u00ed d\u0159epy nebo v\u00fdpady?\" class=\"wp-image-539109\" title=\"Jsou lep\u0161\u00ed d\u0159epy nebo v\u00fdpady?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-2048x1365.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=\"Je_lepsi_drep_nebo_vypad\"><\/span>Je lep\u0161\u00ed d\u0159ep nebo v\u00fdpad?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Oba cviky maj\u00ed co nab\u00eddnout z pohledu <strong>budov\u00e1n\u00ed svalov\u00e9 hmoty i funk\u010dn\u00edho cvi\u010den\u00ed.<\/strong> Tak\u00e9 se navz\u00e1jem dopl\u0148uj\u00ed, tak\u017ee v ide\u00e1ln\u00edm p\u0159\u00edpad\u011b si za\u0159a\u010fte do tr\u00e9ninkov\u00e9ho pl\u00e1nu d\u0159epy i v\u00fdpady. Pokud si ale chcete vybrat jen jeden, zamyslete se nad sv\u00fdmi c\u00edli.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V p\u0159\u00edpad\u011b, \u017ee se chcete v\u00edce zam\u011b\u0159it na zlep\u0161ov\u00e1n\u00ed koordinace, rovnov\u00e1hy, dynamiky a odstran\u011bn\u00ed svalov\u00fdch dysbalanc\u00ed, vsa\u010fte na v\u00fdpady.&nbsp;<\/li>\n\n\n\n<li>P\u0159i budov\u00e1n\u00ed s\u00edly a svalov\u00e9 hmoty zase ud\u011bl\u00e1te dob\u0159e, kdy\u017e va\u0161e volba padne sp\u00ed\u0161e na d\u0159epy. Ty mohou b\u00fdt o n\u011bco vhodn\u011bj\u0161\u00ed tak\u00e9 pro lidi, kte\u0159\u00ed maj\u00ed pot\u00ed\u017ee s koleny nebo koordinac\u00ed t\u011bla. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/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=\"Spravna_technika_drepu_a_vypadu\"><\/span>Spr\u00e1vn\u00e1 technika d\u0159epu a v\u00fdpadu<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je\u0161t\u011b p\u0159ed t\u00edm, ne\u017e se pust\u00edte do cvi\u010den\u00ed, se zamyslete nad spr\u00e1vn\u00fdm v\u00fdb\u011brem obuvi. Na d\u0159epy i v\u00fdpady jsou vhodn\u00e9 <strong>pevn\u00e9 boty s rovn\u011bj\u0161\u00ed podr\u00e1\u017ekou, kter\u00e1 zajist\u00ed lep\u0161\u00ed stabilitu.<\/strong> N\u011bkomu v\u0161ak vyhovuje cvi\u010den\u00ed v barefoot obuvi nebo naboso. To jim sice umo\u017e\u0148uje maxim\u00e1ln\u00ed kontakt s podlo\u017ekou a v\u011bt\u0161\u00ed volnost pohybu chodidla, ale poj\u00ed se to tak\u00e9 s men\u0161\u00ed stabilitou a v\u011bt\u0161\u00edm rizikem zran\u011bn\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na zah\u0159\u00e1t\u00ed sta\u010d\u00ed sk\u00e1kat t\u0159eba 2\u20133 minuty pan\u00e1ky (Jumping Jacks), p\u0159es <a href=\"https:\/\/gymbeam.cz\/svihadlo-metal-jumping-rope-silver-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo<\/a> nebo b\u011bhat na m\u00edst\u011b. Pokud m\u00e1te k dispozici n\u011bjak\u00fd kardio stroj (rotoped, b\u011b\u017eeck\u00fd p\u00e1s nebo <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\u00ed trena\u017e\u00e9r<\/a>), klidn\u011b si dejte rozcvi\u010dku na n\u011bm. Pak se p\u0159esu\u0148te na <a href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cvi\u010debn\u00ed podlo\u017eku<\/a>. Nejprve prokru\u017ete klouby cel\u00e9ho t\u011bla, pot\u00e9 se v\u00edce v\u011bnujte ky\u010dl\u00edm a kolen\u016fm, kter\u00e9 budete p\u0159i d\u0159epech nejv\u00edc pot\u0159ebovat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V rozcvi\u010dce m\u016f\u017eete d\u011blat tak\u00e9 cviky na zadek s <a href=\"https:\/\/gymbeam.cz\/posilnovaci-gumy-a-expandery\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gumou<\/a>, kter\u00e1 v\u00e1m pom\u016f\u017ee aktivovat svaly h\u00fd\u017ed\u00ed i nohou. Najdete je nap\u0159\u00edklad v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/33-cviku-s-posilovaci-gumou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>30 cvik\u016f s posilovac\u00ed gumou na cel\u00e9 t\u011blo.<\/strong><\/a><\/p>\n\n\n<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\/03\/cz_kamila_pavlickova_032022_05-1124x749.png\" alt=\"Jak cvi\u010dit v\u00fdpady?\" class=\"wp-image-539128\" title=\"Jak cvi\u010dit d\u0159epy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-2048x1365.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Jak spr\u00e1vn\u011b cvi\u010dit z\u00e1kladn\u00ed d\u0159epy?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Z\u00e1kladn\u00ed postaven\u00ed:&nbsp;<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stoj m\u00edrn\u011b rozkro\u010dn\u00fd zhruba na \u0161\u00ed\u0159i ramen, v\u00e1ha z\u016fst\u00e1v\u00e1 na cel\u00e9 plo\u0161e chodidla.&nbsp;<\/li>\n\n\n\n<li>Hlava je v prodlou\u017een\u00ed p\u00e1te\u0159e, pohled sm\u011b\u0159uje vp\u0159ed, ramena sta\u017een\u00e1 dol\u016f a dozadu, z\u00e1da v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hrudn\u00edk otev\u0159en\u00fd, sm\u011b\u0159uj\u00edc\u00ed vp\u0159ed.&nbsp;<\/li>\n\n\n\n<li>P\u0159edpa\u017ete, spojte ruce p\u0159ed t\u011blem nebo je p\u0159ek\u0159i\u017ete na prsou, \u010d\u00edm\u017e z\u00edsk\u00e1te lep\u0161\u00ed balanc.<\/li>\n\n\n\n<li>Aktivujte st\u0159ed t\u011bla. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[11]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Proveden\u00ed:&nbsp;<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nadechn\u011bte se a pohybem p\u00e1nve dozadu a dol\u016f ud\u011blejte d\u0159ep. Na za\u010d\u00e1tku pohybu si m\u016f\u017eete p\u0159edstavovat, \u017ee si sed\u00e1te na neviditelnou \u017eidli.&nbsp;<\/li>\n\n\n\n<li>Dejte p\u0159i tom pozor na chybn\u00e9 kulacen\u00ed a proh\u00fdb\u00e1n\u00ed zad v hrudn\u00ed i bedern\u00ed oblasti p\u00e1te\u0159e a tak\u00e9 na nadm\u011brn\u00e9 \u0161pulen\u00ed zadku.<\/li>\n\n\n\n<li>Hloubku d\u0159epu zvolte tak, aby se v\u00e1m poda\u0159ilo zachovat p\u0159irozen\u00e9 zak\u0159iven\u00ed p\u00e1te\u0159e. Sna\u017ete se ale dostat alespo\u0148 do pozice, kdy jsou va\u0161e ky\u010dle n\u00ed\u017ee ne\u017e kolena (pod paraelu).&nbsp;<\/li>\n\n\n\n<li>Osa kolene, kotn\u00edku a \u0161pi\u010dky nohy z\u016fst\u00e1v\u00e1 v jedn\u00e9 rovin\u011b. Kolena nevt\u00e1\u010dejte dovnit\u0159.<\/li>\n\n\n\n<li>Ve spodn\u00ed poloze setrvejte maxim\u00e1ln\u011b 1 sekundu, jinak m\u016f\u017eete ztratit pot\u0159ebn\u00e9 nap\u011bt\u00ed ve svalech.&nbsp;<\/li>\n\n\n\n<li>S v\u00fddechem se pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a p\u0159edn\u00ed strany stehen plynule narovnejte.<\/li>\n\n\n\n<li>Celou plochou chodidel tla\u010dte do podlo\u017eky, jako byste cht\u011bli zem od sebe odtla\u010dit.&nbsp;<\/li>\n\n\n\n<li>Pot\u00e9 prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed.<\/li>\n\n\n\n<li>Pohyb m\u011bjte celou dobu pod kontrolou. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[11]<\/sup><\/mark><\/li>\n<\/ul>\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 je\u0161t\u011b v\u00edce o tom, jak spr\u00e1vn\u011b cvi\u010dit d\u0159ep a jak\u00e9 m\u00e1 v\u00fdhody, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" 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 i do posilovny.<\/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\/03\/iStock-1358640173-1124x749.jpg\" alt=\"Spr\u00e1vn\u00e1 technika d\u0159epu\" class=\"wp-image-539144\" title=\"Spr\u00e1vn\u00e1 technika d\u0159epu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Jak spr\u00e1vn\u011b cvi\u010dit z\u00e1kladn\u00ed v\u00fdpady?<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Z\u00e1kladn\u00ed postaven\u00ed:&nbsp;<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stoj m\u00edrn\u011b rozkro\u010dn\u00fd, zhruba na \u0161\u00ed\u0159i bok\u016f.<\/li>\n\n\n\n<li>Hlava je v prodlou\u017een\u00ed p\u00e1te\u0159e, pohled sm\u011b\u0159uje vp\u0159ed, ramena sta\u017een\u00e1 dol\u016f a dozadu, z\u00e1da v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hrudn\u00edk otev\u0159en\u00fd, sm\u011b\u0159uj\u00edc\u00ed vp\u0159ed.&nbsp;<\/li>\n\n\n\n<li>Ruce dejte v bok, p\u0159\u00edpadn\u011b je nechte voln\u011b pod\u00e9l t\u011bla nebo p\u0159ek\u0159i\u017ete na hrudn\u00edku.<\/li>\n\n\n\n<li>Aktivujte svaly st\u0159edu t\u011bla. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[12\u201313]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Proveden\u00ed:&nbsp;<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S n\u00e1dechem p\u0159eneste v\u00e1hu na stojnou nohu a ud\u011blejte krok dop\u0159edu a m\u00edrn\u011b do strany.<\/li>\n\n\n\n<li>Pokr\u010dte ob\u011b kolena a p\u0159eneste v\u00e1hu na p\u0159edn\u00ed nohu.&nbsp;<\/li>\n\n\n\n<li>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.<\/li>\n\n\n\n<li>Zadn\u00ed nohou se m\u016f\u017eete lehce dotknout podlo\u017eky.&nbsp;<\/li>\n\n\n\n<li>\u0160pi\u010dky chodidel a kolena sm\u011b\u0159uj\u00ed stejn\u00fdm sm\u011brem m\u00edrn\u011b do stran po celou dobu pohybu.&nbsp;<\/li>\n\n\n\n<li>Myslete tak\u00e9 na sta\u017een\u00e1 ramena i lopatky a otev\u0159en\u00fd hrudn\u00edk, kter\u00fd by m\u011bl celou dobu sm\u011b\u0159ovat vp\u0159ed.&nbsp;<\/li>\n\n\n\n<li>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 hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm na druhou nohu. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[12\u201313]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pot\u00e9, co ovl\u00e1dnete spr\u00e1vnou techniku d\u0159epu a v\u00fdpadu s vlastn\u00ed vahou, m\u016f\u017eete p\u0159ej\u00edt na n\u00e1ro\u010dn\u011bj\u0161\u00ed varianty se z\u00e1t\u011b\u017e\u00ed.&nbsp;<\/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\/03\/iStock-1346023618-1124x749.jpg\" alt=\"Spr\u00e1vn\u00e1 technika v\u00fdpadu\" class=\"wp-image-539162\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-2048x1365.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=\"Jake_jsou_nejcastejsi_chyby_pri_drepech_a_vypadech_a_jak_je_napravit\"><\/span>Jak\u00e9 jsou nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i d\u0159epech a v\u00fdpadech a jak je napravit?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech: <\/strong>Sna\u017ete se zachovat z\u00e1da v p\u0159irozen\u00e9m zak\u0159iven\u00ed po celou dobu cviku. Myslete tak\u00e9 na sta\u017een\u00ed ramen i lopatek a otev\u0159en\u00ed hrudn\u00edku.<\/li>\n\n\n\n<li><strong>Mal\u00fd rozsah pohybu: <\/strong>S lep\u0161\u00ed mobilitou m\u016f\u017ee pomoci poctiv\u00e9 zah\u0159\u00e1t\u00ed a rozcvi\u010dka ky\u010dl\u00ed p\u0159ed tr\u00e9ninkem, p\u0159\u00edpadn\u011b pou\u017eit\u00ed <a href=\"https:\/\/gymbeam.cz\/podlozka-na-drepy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eek na d\u0159epy.<\/a>&nbsp;<\/li>\n\n\n\n<li><strong>P\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu nebo dozadu:<\/strong> To plat\u00ed zejm\u00e9na pro d\u0159epy. Je to nej\u010dast\u011bji zp\u016fsobeno \u0161patn\u00fdm rozlo\u017een\u00edm v\u00e1hy na chodidlech. Sna\u017ete se v\u00e1hu rovnom\u011brn\u011b rozlo\u017eit na jejich celou plochu.<\/li>\n\n\n\n<li><strong>Zved\u00e1n\u00ed pat ze zem\u011b: <\/strong>To se poj\u00ed s p\u0159edchoz\u00edm bodem. Paty by m\u011bly b\u00fdt u d\u0159ep\u016f celou dobu pevn\u011b na zemi.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u0160patn\u00e1 koordinace pohybu: <\/strong>Zejm\u00e9na p\u0159i v\u00fdpadech m\u016f\u017ee b\u00fdt probl\u00e9m s rovnov\u00e1hou. Sna\u017ete se d\u011blat pohyb pomalu a kontrolovan\u011b. Rad\u011bji za\u010dn\u011bte jen s vlastn\u00ed vahou a z\u00e1t\u011b\u017e zvy\u0161ujte postupn\u011b podle toho, jak budete z\u00edsk\u00e1vat jistotu v pohybu.&nbsp;<\/li>\n\n\n\n<li><strong>Tvrd\u00e9 dopady kolene na zem: <\/strong>To zase plat\u00ed pro v\u00fdpady. Ve spodn\u00ed f\u00e1zi se koleno zadn\u00ed nohy m\u016f\u017ee lehce dotknout podlo\u017eky, nem\u011blo by v\u0161ak doch\u00e1zet k prudk\u00fdm n\u00e1raz\u016fm. Myslete tedy na kontrolu pohybu i ve spodn\u00ed \u010d\u00e1sti cviku. Kolena m\u016f\u017eete chr\u00e1nit tak\u00e9 m\u011bkkou podlo\u017ekou nebo band\u00e1\u017eemi.&nbsp; &nbsp;<\/li>\n\n\n\n<li><strong>Vt\u00e1\u010den\u00ed kolen dovnit\u0159: <\/strong>Tato chyba se d\u011bl\u00e1 u d\u0159ep\u016f i v\u00fdpad\u016f a p\u0159edstavuje zbyte\u010dn\u00fd stres pro cel\u00e1 kolena. Soust\u0159e\u010fte se na to, aby va\u0161e kolena sm\u011b\u0159ovala po celou dobu ven. Pomoci v\u00e1m s t\u00edm m\u016f\u017ee <a href=\"https:\/\/gymbeam.cz\/set-expanderu-duoband-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">expand\u00e9r<\/a>, kter\u00fd si um\u00edst\u00edte nad kolena a b\u011bhem d\u0159epov\u00e1n\u00ed se jej budete sna\u017eit udr\u017eet v nap\u011bt\u00ed. U v\u00fdpad\u016f jeden konec expand\u00e9ru upevn\u011bte na <a href=\"https:\/\/gymbeam.cz\/posilovaci-klece-a-stojany\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed klec<\/a> nebo jinou pevnou konstrukci ve v\u00fd\u0161ce va\u0161ich kolen a druh\u00fd um\u00edst\u011bte nad koleno cvi\u010d\u00edc\u00ed nohy. Postavte se bokem tak, aby byl <a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-cross-band-level-1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">expand\u00e9r<\/a> napnut\u00fd.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee se v\u011bnujete silov\u00e9mu tr\u00e9ninku a chcete se dozv\u011bd\u011bt, jak\u00e9 chyby se p\u0159i n\u011bm nej\u010dast\u011bji d\u011blaj\u00ed, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-chyb-kterym-se-musite-vyhnout\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Tr\u00e9ninkov\u00e9 chyby, kter\u00e9 d\u011blaj\u00ed v\u0161ichni.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\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=\"15_nejlepsich_variant_drepu_a_vypadu\"><\/span>15 nejlep\u0161\u00edch variant d\u0159ep\u016f a v\u00fdpad\u016f<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159ipravili jsme si pro v\u00e1s ty <strong>nejlep\u0161\u00ed variace d\u0159ep\u016f a v\u00fdpad\u016f s vlastn\u00ed vahou i se z\u00e1t\u011b\u017e\u00ed.<\/strong> U ka\u017ed\u00e9 najdete spr\u00e1vn\u00e9 proveden\u00ed i \u010dast\u00e9 chyby. Myslete v\u0161ak v\u017edy na z\u00e1kladn\u00ed pravidla pro spr\u00e1vnou techniku, kterou m\u00e1me popsanou v\u00fd\u0161e. Cviky s vlastn\u00ed vahou m\u016f\u017eete za\u0159adit i do rozcvi\u010dky. Varianty se z\u00e1t\u011b\u017e\u00ed jsou pak vhodn\u00e9 do hlavn\u00ed \u010d\u00e1sti. V jednom tr\u00e9ninku si v\u0161ak v\u017edy vyberte 1, maxim\u00e1ln\u011b 2 druhy d\u0159epu nebo v\u00fdpadu.&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\">1. D\u0159ep s vlastn\u00ed vahou (Air Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Stoj m\u00edrn\u011b rozkro\u010dn\u00fd zhruba na \u0161\u00ed\u0159i ramen. V\u00e1ha je na cel\u00e9 plo\u0161e chodidla.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a pohybem p\u00e1nve dozadu a dol\u016f ud\u011blejte d\u0159ep. S v\u00fddechem se pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a p\u0159edn\u00ed strany stehen plynule narovnejte. Pot\u00e9 prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed.<\/li>\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.&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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Zakladni-drep-s-vlastni-vahou.gif\" alt=\"D\u0159ep s vlastn\u00ed vahou\" class=\"wp-image-538954\" title=\"D\u0159ep s vlastn\u00ed vahou\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. D\u0159ep s v\u00fdskokem (Jumping Air Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Stoj m\u00edrn\u011b rozkro\u010dn\u00fd zhruba na \u0161\u00ed\u0159i va\u0161ich ramen. V\u00e1ha je rozlo\u017een\u00e1 rovnom\u011brn\u011b na cel\u00e9 plo\u0161e chodidla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a pohybem p\u00e1nve dozadu a dol\u016f ud\u011blejte d\u0159ep. S v\u00fddechem pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a p\u0159edn\u00ed strany stehen ud\u011blejte v\u00fdskok. V horn\u00ed poloze se nadechn\u011bte, pot\u00e9 se vra\u0165te zp\u011bt do d\u0159epu a v\u00fdskok zopakujte.&nbsp;<\/li>\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.&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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Drepy-s-vyskokom.gif\" alt=\"D\u0159epy s v\u00fdskokem\" class=\"wp-image-538794\" title=\"D\u0159epy s v\u00fdskokem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Zadn\u00ed d\u0159ep s osou (Barbell Back Squat)&nbsp;&nbsp;&nbsp;<\/h3>\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. 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Zadny-drep-s-osou.gif\" alt=\"Zadn\u00ed d\u0159ep\" class=\"wp-image-538938\" title=\"Zadn\u00ed d\u0159ep\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. P\u0159edn\u00ed d\u0159ep s osou (Front Squat)<\/h3>\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\/posilovaci-klec-gymbeam.html\" target=\"_blank\" aria-label=\"posilovac\u00ed stojan (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed stojan<\/a> (zhruba do v\u00fd\u0161ky va\u0161ich kl\u00ed\u010dn\u00edch kost\u00ed). Postavte se p\u0159ed osu s chodidly zhruba na \u0161\u00ed\u0159i ramen. Chy\u0165te osu ob\u011bma rukama vedle ramen s t\u00edm, \u017ee lokty sm\u011b\u0159uj\u00ed vp\u0159ed (po celou dobu cviku). Aktivujte st\u0159ed t\u011bla, sundejte ty\u010d ze stojanu a ud\u011blejte krok vzad.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a pohybem p\u00e1nve dozadu a dol\u016f ud\u011blejte d\u0159ep. 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> Kulacen\u00ed horn\u00ed \u010d\u00e1sti zad, mal\u00fd rozsah pohybu, p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, vt\u00e1\u010den\u00ed kolen dovnit\u0159, nerovnom\u011brn\u011b rozlo\u017een\u00e1 v\u00e1ha, p\u0159epad\u00e1v\u00e1n\u00ed na \u0161pi\u010dku nebo na patu, nadm\u011brn\u00e1 nebo nedostate\u010dn\u00e1 z\u00e1t\u011b\u017e na ose, kles\u00e1n\u00ed lokt\u016f.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Predny-drep-s-osou.gif\" alt=\"P\u0159edn\u00ed d\u0159ep\" class=\"wp-image-538842\" title=\"P\u0159edn\u00ed d\u0159ep\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Sumo d\u0159ep s jednoru\u010dkou (Dumbbell Sumo Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se do \u0161irok\u00e9ho postoje se \u0161pi\u010dkami sm\u011b\u0159uj\u00edc\u00edmi ven. Zvedn\u011bte <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> za rukoje\u0165 nebo jeden konec (kotou\u010dovou \u010d\u00e1st) a po celou dobu ji dr\u017ete nata\u017een\u00fdma rukama, kter\u00e9 jsou rovnob\u011b\u017en\u011b s t\u011blem.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Nadechn\u011bte se a pokr\u010den\u00edm kolen ud\u011blejte d\u0159ep. S v\u00fddechem se pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a zejm\u00e9na vnit\u0159n\u00ed strany stehen plynule narovnejte. Pot\u00e9 prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed.&nbsp;<\/li>\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, 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Sumo-drep-s-dumbbellom.gif\" alt=\"Sumo d\u0159ep\" class=\"wp-image-538858\" title=\"Sumo d\u0159ep\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Goblet d\u0159ep s kettlebellem<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly zhruba na \u0161\u00ed\u0159i bok\u016f a\u017e ramen. Chy\u0165te <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a> ob\u011bma rukama ze stran a zvedn\u011bte ho a\u017e p\u0159ed hrudn\u00edk tak, aby byl rovnob\u011b\u017en\u011b s t\u011blem.&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. Kettlebell dr\u017ete st\u00e1le p\u0159ed t\u011blem. S v\u00fddechem se pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a p\u0159edn\u00ed strany stehen plynule narovnejte. Pot\u00e9 prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed.&nbsp;<\/li>\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.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Goblet-drep-s-kettlebellom.gif\" alt=\"Goblet d\u0159ep\" class=\"wp-image-538810\" title=\"Goblet d\u0159ep\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Bulharsk\u00fd d\u0159ep (Bulgarian Split Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se z\u00e1dy p\u0159ed <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> \u010di<a href=\"https:\/\/gymbeam.cz\/rovna-lavice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> lavici<\/a> s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Jednu nohu polo\u017ete n\u00e1rtem na bednu nebo lavici, kterou m\u00e1te za sebou. <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> chy\u0165te za horn\u00ed kotou\u010d ze stran ob\u011bma rukama.&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 n\u00e1dechem narovnejte a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Po odcvi\u010den\u00ed jedn\u00e9 s\u00e9rie vym\u011b\u0148te nohy a stejn\u00fd cvik prove\u010fte na druhou stranu.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu, nadm\u011brn\u00e1 nebo nedostate\u010dn\u00e1 z\u00e1t\u011b\u017e.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Bulharsky-drep-s-dumbbellom.gif\" alt=\"Bulharsk\u00fd d\u0159ep\" class=\"wp-image-538762\" title=\"Bulharsk\u00fd d\u0159ep\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. D\u0159ep na jedn\u00e9 noze (Single Leg Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se s chodidly t\u011bsn\u011b vedle sebe. Pokud nezvl\u00e1dnete d\u0159ep na jedn\u00e9 noze bez opory, dejte si za sebe <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> nebo bednu. Stejn\u011b tak se m\u016f\u017eete p\u0159idr\u017eovat posilovac\u00ed klece. P\u0159edpa\u017ete nebo dejte ruce v bok.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>P\u0159eneste v\u00e1hu na pravou nohu a levou zvedn\u011bte nad zem. Nadechn\u011bte se, pokr\u010dte koleno stojn\u00e9 nohy a ud\u011blejte d\u0159ep nebo se zadkem lehce dotkn\u011bte bedny \u010di lavice. Pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a stehen se pak s v\u00fddechem vra\u0165te do v\u00fdchoz\u00ed polohy. Pot\u00e9 nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. N\u00e1sledn\u011b vym\u011b\u0148te nohy. Pokud v\u00e1s omezuje \u0161patn\u00e1 mobilita v kotn\u00edku, m\u016f\u017eete si pod patu vlo\u017eit <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\u010d<\/a>.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Drep-na-jednej-nohe.gif\" alt=\"D\u0159ep na jedn\u00e9 noze\" class=\"wp-image-538778\" title=\"D\u0159ep na jedn\u00e9 noze\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. D\u0159ep s osou nad hlavou (Overhead Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Nastavte si <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\">osu<\/a> na posilovac\u00ed stojan (zhruba do v\u00fd\u0161ky va\u0161ich kl\u00ed\u010dn\u00edch kost\u00ed). Postavte se pod ni s chodidly zhruba na \u0161\u00ed\u0159i ramen a chy\u0165te ji \u0161irok\u00fdm \u00fachopem. Aktivujte st\u0159ed t\u011bla, ramena i pa\u017ee a vytla\u010dte osu nad hlavu, \u010d\u00edm\u017e narovn\u00e1te pa\u017ee v loktech. Klidn\u011b si p\u0159i tom pomozte i pohybem v nohou.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a pohybem p\u00e1nve dozadu a dol\u016f ud\u011blejte d\u0159ep. Lokty z\u016fst\u00e1vaj\u00ed uzam\u010den\u00e9, st\u0159ed t\u011bla aktivn\u00ed a pohyb je celou dobu kontrolovan\u00fd. S v\u00fddechem se pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a p\u0159edn\u00ed strany stehen plynule narovnejte. Pot\u00e9 prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed. Po ukon\u010den\u00ed s\u00e9rie vra\u0165te osu zp\u011bt do stojanu.&nbsp;<\/li>\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 z\u00e1t\u011b\u017e na ose, kr\u010den\u00ed lokt\u016f.&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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Overhead-squat-s-osou.gif\" alt=\"D\u0159ep s osou nad hlavou\" class=\"wp-image-538826\" title=\"D\u0159ep s osou nad hlavou\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. V\u00fdpad vp\u0159ed s vlastn\u00ed vahou (Forward Lunge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Stoj m\u00edrn\u011b rozkro\u010dn\u00fd s rukama v bok.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Za\u010dn\u011bte krokem dop\u0159edu a m\u00edrn\u011b do strany. V\u00e1hu p\u0159eneste na p\u0159edn\u00ed nohu. 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. 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 hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm na druhou nohu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, \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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Zakladny-vypad-vpred-s-vlastnou-vahou.gif\" alt=\"V\u00fdpad vp\u0159ed\" class=\"wp-image-538970\" title=\"V\u00fdpad vp\u0159ed\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. V\u00fdpad s v\u00fdskokem (Jumping Lunge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Stoj m\u00edrn\u011b rozkro\u010dn\u00fd.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>\u0160pi\u010dky chodidel a kolena sm\u011b\u0159uj\u00ed stejn\u00fdm sm\u011brem m\u00edrn\u011b do stran po celou dobu pohybu. Za\u010dn\u011bte krokem dop\u0159edu a m\u00edrn\u011b do strany. V\u00e1hu p\u0159eneste na p\u0159edn\u00ed nohu. 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. S v\u00fddechem pomoc\u00ed aktivace sval\u016f p\u0159edn\u00ed strany stehen a h\u00fd\u017ed\u00ed vysko\u010dte a ve v\u00fdskoku vym\u011b\u0148te nohy. Po dopadu se nadechn\u011bte a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. V udr\u017een\u00ed stability si pom\u00e1hejte rukama.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Vypad-vpred-s-vyskokom.gif\" alt=\"V\u00fdpady s v\u00fdskokem\" class=\"wp-image-538906\" title=\"V\u00fdpady s v\u00fdskokem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. V\u00fdpad vzad s osou (Barbell Back Lunge)<\/h3>\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. Osu polo\u017ete 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\u017ete 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\u017ete na z\u00e1da a chytn\u011bte ze stran vedle ramen.<\/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. 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Vypad-vzad-s-osou.gif\" alt=\"V\u00fdpad vzad s osou\" class=\"wp-image-538922\" title=\"V\u00fdpad vzad s osou\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">13. Bo\u010dn\u00ed v\u00fdpad s kettlebellem (Kettlebell Side Lunge)<\/h3>\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. <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> chy\u0165te ze stran ob\u011bma rukama za madlo a dr\u017ete ho p\u0159ed hrudn\u00edkem.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se, ud\u011blejte jednou nohou v\u00fdpad do boku a p\u0159eneste na ni v\u00e1hu. S v\u00fddechem se vra\u0165te do v\u00fdchoz\u00ed polohy a prove\u010fte v\u00fdpad na druhou stranu. Kolena a \u0161pi\u010dky chodidel sm\u011b\u0159uj\u00ed stejn\u00fdm sm\u011brem m\u00edrn\u011b do stran po celou dobu pohybu. Po odcvi\u010den\u00ed cel\u00e9 s\u00e9rie na jednu stranu vym\u011b\u0148te nohy.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu, vt\u00e1\u010den\u00ed kolen dovnit\u0159.&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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Bocny-vypad-s-kettlebellom.gif\" alt=\"Bo\u010dn\u00ed v\u00fdpady\" class=\"wp-image-538746\" title=\"Bo\u010dn\u00ed v\u00fdpady\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">14. V\u00fdpad do k\u0159\u00ed\u017ee s jednoru\u010dkami (Dumbbells Curtsy Lunge)<\/h3>\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 vezm\u011bte jednoru\u010dku a dr\u017ete ji s nata\u017een\u00fdmi pa\u017eemi pod\u00e9l bok\u016f.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem zano\u017ete pravou nohu do k\u0159\u00ed\u017ee za levou s t\u00edm, \u017ee ob\u011b nohy pokr\u010d\u00edte. Prav\u00fdm kolenem se m\u016f\u017eete lehce dotknout podlo\u017eky a pot\u00e9 se s v\u00fddechem vra\u0165te do v\u00fdchoz\u00ed polohy. N\u00e1sledn\u011b ud\u011blejte v\u00fdpad do k\u0159\u00ed\u017ee levou nohou. Takto st\u0159\u00eddejte strany do t\u00e9 doby, ne\u017e dokon\u010d\u00edte jednu s\u00e9rii.&nbsp;&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Vypad-do-kriza-s-2-dumbbellmi.gif\" alt=\"V\u00fdpad do k\u0159\u00ed\u017ee\" class=\"wp-image-538874\" title=\"V\u00fdpad do k\u0159\u00ed\u017ee\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">15. V\u00fdpad vp\u0159ed s jednoru\u010dkou (Overhead Dumbbell Lunge)<\/h3>\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. Jednou rukou chy\u0165te <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\u010dku<\/a> a zvedn\u011bte ji nad hlavu. Zpevn\u011bte z\u00e1p\u011bst\u00ed, lokty dr\u017ete nata\u017een\u00e9 (uzam\u010den\u00e9) a ramena sta\u017een\u00e1 od u\u0161\u00ed. Druhou ruku m\u016f\u017eete dr\u017eet voln\u011b pod\u00e9l t\u011bla nebo ji dejte v bok a aktivujte st\u0159ed t\u011bla.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Pokud dr\u017e\u00edte jednoru\u010dku v lev\u00e9 ruce, tak d\u011blejte v\u00fdpad na levou nohu. Za\u010dn\u011bte krokem dop\u0159edu a m\u00edrn\u011b do strany. V\u00e1hu p\u0159eneste na p\u0159edn\u00ed nohu. 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. 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 hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm na druhou nohu. Jednoru\u010dku dr\u017ete po celou dobu nad hlavou. Po odcvi\u010den\u00ed s\u00e9rie na jednu stranu chy\u0165te jednoru\u010dku do prav\u00e9 ruky a prov\u00e1d\u011bjte v\u00fdpady levou nohou.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu, nadm\u011brn\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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Vypad-vpred-s-1-dumbbellom.gif\" alt=\"V\u00fdpad s \u010dinkou nad hlavou\" class=\"wp-image-538890\" title=\"V\u00fdpad s \u010dinkou nad hlavou\"\/><\/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>Pokud si chcete zacvi\u010dit na zadek bez z\u00e1t\u011b\u017ee, inspiraci najdete v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-zadek-s-vlastni-vahou\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak cvi\u010dit zadek? Nejlep\u0161\u00ed cviky s vlastn\u00ed vahou a tr\u00e9nink na kulat\u00e9 a pevn\u00e9 h\u00fd\u017ed\u011b.<\/strong><\/a><\/li>\n\n\n\n<li>Cviky na stehna a l\u00fdtka najdete v \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-nohou-stehna-hamstringy-a-lytka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">9 nejlep\u0161\u00edch cvik\u016f na stehna a l\u00fdtka.<\/a><\/strong><\/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<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-deltove-svaly-a-trapezy\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> ramena<\/strong><\/a><strong>,<\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-zad\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> z\u00e1da<\/strong><\/a><strong>,<\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-hrudniku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> hrudn\u00edk<\/strong><\/a><strong>,<\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> b\u0159icho<\/strong><\/a><strong>,<\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-bicepsy\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> biceps<\/strong><\/a>,<a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-triceps-a-svaly-predlokti\/\" class=\"ek-link\"><strong> tr<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-triceps-a-svaly-predlokti\/\" target=\"_blank\" aria-label=\"i (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">i<\/a><\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-triceps-a-svaly-predlokti\/\" class=\"ek-link\"><strong>ceps<\/strong><\/a><strong>.&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<a href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-zdrave-pribrat\/\"> <strong>10 tip\u016f, jak zdrav\u011b p\u0159ibrat<\/strong><\/a>a<a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" 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=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u0159epy i v\u00fdpady pat\u0159\u00ed k nej\u00fa\u010dinn\u011bj\u0161\u00edm cvik\u016fm na doln\u00ed polovinu t\u011bla, kter\u00e9 m\u016f\u017ee v n\u011bjak\u00e9 variant\u011b cvi\u010dit t\u00e9m\u011b\u0159 ka\u017ed\u00fd. Pomohou<strong> zv\u00fd\u0161it s\u00edlu nohou, vytvarovat kulat\u00fd zadek i pevn\u00e1 stehna, sp\u00e1lit v\u00edce kalori\u00ed b\u011bhem cvi\u010den\u00ed a hlavn\u011b vybudovat funk\u010dn\u00ed t\u011blo.<\/strong> Abyste v\u0161ak z t\u011bchto cvik\u016f vy\u017ed\u00edmali maximum benefit\u016f, je t\u0159eba se nau\u010dit spr\u00e1vnou techniku. A\u017e ovl\u00e1dnete z\u00e1kladn\u00ed variantu, m\u016f\u017eete vyzkou\u0161et i dal\u0161\u00ed modifikace s osou, jednoru\u010dkou nebo kettlebellem. Tyto varianty v\u00e1m zpest\u0159\u00ed tr\u00e9nink a pomohou <strong>\u00fa\u010dinn\u011b procvi\u010dit h\u00fd\u017ed\u011b, p\u0159edn\u00ed, zadn\u00ed i vnit\u0159n\u00ed stranu stehen.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil a dozv\u011bd\u011bli jste se v n\u011bm nov\u00e9 informace, sd\u00edlejte ho i se sv\u00fdmi p\u0159\u00e1teli, aby se tak\u00e9 nau\u010dili spr\u00e1vn\u011b cvi\u010dit d\u0159epy i v\u00fdpady.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>D\u0159epy a v\u00fdpady pomohou vybudovat siln\u00e9 nohy i kulat\u00e9 h\u00fd\u017ed\u011b. Z jejich v\u00fdhod tak bude t\u011b\u017eit t\u00e9m\u011b\u0159 ka\u017ed\u00fd. V \u010dl\u00e1nku se dozv\u00edte, jak spr\u00e1vn\u011b cvi\u010dit d\u0159epy s osou \u010di kettlebellem nebo v\u00fdpady s jednoru\u010dkou.<\/p>\n","protected":false},"author":129,"featured_media":538712,"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":[6417,6429,6513,7257],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-538707","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviky-na-nohy-cs","9":"tag-cviky-na-zadek","10":"tag-drepy-cs","11":"tag-silovy-trenink","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak cvi\u010dit d\u0159epy a v\u00fdpady? 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/538707","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=538707"}],"version-history":[{"count":36,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/538707\/revisions"}],"predecessor-version":[{"id":539222,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/538707\/revisions\/539222"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/538712"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=538707"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=538707"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=538707"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=538707"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=538707"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}