{"id":565242,"date":"2024-04-29T10:00:00","date_gmt":"2024-04-29T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=565242"},"modified":"2024-04-30T15:30:14","modified_gmt":"2024-04-30T13:30:14","slug":"jak-cvicit-s-osou-10-zakladnich-cviku-na-cele-telo","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-cvicit-s-osou-10-zakladnich-cviku-na-cele-telo\/","title":{"rendered":"Jak cvi\u010dit s osou? 10 z\u00e1kladn\u00edch cvik\u016f na cel\u00e9 t\u011blo"},"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-cvicit-s-osou-10-zakladnich-cviku-na-cele-telo\/#Co_je_to_osa_a_jake_existuji_druhy\" title=\"Co je to osa a jak\u00e9 existuj\u00ed druhy?\">Co je to osa a jak\u00e9 existuj\u00ed druhy?<\/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-cvicit-s-osou-10-zakladnich-cviku-na-cele-telo\/#Jake_jsou_vyhody_cviceni_s_osou\" title=\"Jak\u00e9 jsou v\u00fdhody cvi\u010den\u00ed s osou?&nbsp;\">Jak\u00e9 jsou v\u00fdhody cvi\u010den\u00ed s osou?&nbsp;<\/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-cvicit-s-osou-10-zakladnich-cviku-na-cele-telo\/#Jak_cvicit_s_osou\" title=\"Jak cvi\u010dit s osou?\">Jak cvi\u010dit s osou?<\/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-cvicit-s-osou-10-zakladnich-cviku-na-cele-telo\/#10_zakladnich_cviku_s_osou\" title=\"10 z\u00e1kladn\u00edch cvik\u016f s osou&nbsp;\">10 z\u00e1kladn\u00edch cvik\u016f s osou&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-cvicit-s-osou-10-zakladnich-cviku-na-cele-telo\/#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-6\" href=\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-s-osou-10-zakladnich-cviku-na-cele-telo\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Posilovac\u00ed ty\u010d neboli osu najdeme v ka\u017ed\u00e9m gymu. Pou\u017e\u00edv\u00e1 se na d\u0159epy, mrtv\u00e9 tahy, bench press a dal\u0161\u00ed z\u00e1kladn\u00ed silov\u00e9 cviky. Plno lid\u00ed v\u0161ak rad\u011bji vol\u00ed tr\u00e9nink na stroj\u00edch, proto\u017ee maj\u00ed obavy z toho, \u017ee by nezvl\u00e1dli s osou cvi\u010dit spr\u00e1vn\u011b. To je velk\u00e1 \u0161koda, proto\u017ee tak p\u0159ich\u00e1zej\u00ed o celou \u0159adu benefit\u016f. Proto jsme si v dne\u0161n\u00edm \u010dl\u00e1nku p\u0159ipravili <strong>ty nejz\u00e1kladn\u011bj\u0161\u00ed cviky s osou, kter\u00e9 do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu mohou za\u0159adit tak\u00e9 za\u010d\u00e1te\u010dn\u00edci.<\/strong> Pro n\u011b v\u0161ak plat\u00ed dvojn\u00e1sob, \u017ee se m\u011bli nejprve naplno v\u011bnovat nau\u010den\u00ed spr\u00e1vn\u00e9 techniky s pr\u00e1zdnou osou a a\u017e pak pomalu p\u0159id\u00e1vat kotou\u010de.&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_je_to_osa_a_jake_existuji_druhy\"><\/span>Co je to osa a jak\u00e9 existuj\u00ed druhy?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/olympijska-tyc-eternal-power-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Obouru\u010dn\u00ed \u010dinka<\/a> je<strong> dlouh\u00e1 kovov\u00e1 ty\u010d, na kterou se d\u00e1 ze stran nakl\u00e1dat z\u00e1t\u011b\u017e<\/strong> v podob\u011b kotou\u010d\u016f. Nab\u00edz\u00ed celou \u0159adu \u00fachop\u016f na \u0161iroko i na \u00fazko. Existuje pak n\u011bkolik druh\u016f os, kter\u00e9 se li\u0161\u00ed velikost\u00ed, tvarem a zp\u016fsobem pou\u017e\u00edv\u00e1n\u00ed.&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\">Z\u00e1kladn\u00ed typy posilovac\u00ed ty\u010de<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/posilovaci-tyc-lifter-30-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Z\u00e1kladn\u00ed osa<\/strong><\/a> m\u00e1 zpravidla v\u00e1hu 10 kg a d\u00e9lku 150 cm. Pasuj\u00ed na ni <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kotouc-iron-30-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010de<\/a> s pr\u016fm\u011brem otvoru 30 mm.&nbsp;<\/li>\n\n\n\n<li><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\"><strong>Olympijsk\u00e1 osa<\/strong><\/a> je klasick\u00e1 vzp\u011bra\u010dsk\u00e1 ty\u010d. Standardn\u011b m\u011b\u0159\u00ed 220 cm, m\u00e1 pr\u016fm\u011br \u00fachopov\u00e9 \u010d\u00e1sti 29 mm a v\u00e1\u017e\u00ed 20 kg (d\u00e1msk\u00e1 s pr\u016fm\u011brem 25 cm a v\u00e1hou 15 kg). Sed\u00ed na ni pak klasick\u00e9 <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\">olympijsk\u00e9 kotou\u010de<\/a>. M\u016f\u017eete narazit i na krat\u0161\u00ed <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-150-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olympijskou osu<\/a> s d\u00e9lkou 150 cm.&nbsp;<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/posilovaci-ez-tyc-lifter-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">EZ osa<\/a> <\/strong>je zpravidla krat\u0161\u00ed a v\u00e1\u017e\u00ed 10 kg. M\u00e1 zahnut\u00fd tvar, d\u00edky \u010demu\u017e nab\u00edz\u00ed r\u016fzn\u00e9 druhy \u00fachop\u016f a hod\u00ed se na procvi\u010den\u00ed biceps\u016f, triceps\u016f nebo ramen.&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/posilovaci-tyc-trap-bar-lifter-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Trap bar<\/strong><\/a> m\u00e1 tvar hexagonu a pou\u017e\u00edv\u00e1 se na tr\u00e9nink mrtv\u00fdch tah\u016f.&nbsp;<\/li>\n\n\n\n<li><strong>Swiss bar,<\/strong> zn\u00e1m\u00e1 i jako multigrip osa, p\u0159ipom\u00edn\u00e1 vzhledem \u017eeb\u0159\u00edk s r\u016fzn\u011b zahnut\u00fdmi p\u0159\u00ed\u010dkami. Nab\u00edz\u00ed tak r\u016fzn\u00e9 \u00fachopy.&nbsp;<\/li>\n\n\n\n<li><strong>Safety bar<\/strong> neboli bezpe\u010dnostn\u00ed osa m\u00e1 v \u010d\u00e1sti, kterou pokl\u00e1d\u00e1te p\u0159i d\u0159epech za hlavu, polstrov\u00e1n\u00ed. Na stran\u00e1ch nad rameny najdete dlouh\u00e9 rukojeti, za kter\u00e9 se dr\u017e\u00ed. Umo\u017e\u0148uje stabiln\u011bj\u0161\u00ed a pevn\u011bj\u0161\u00ed postoj p\u0159i d\u0159epech.&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>Posilovac\u00ed ty\u010d se hod\u00ed i do dom\u00e1c\u00edho fitka. V\u00edce o tom, kter\u00e9 dal\u0161\u00ed p\u0159\u00edslu\u0161enstv\u00ed do n\u011bj po\u0159\u00eddit, se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/vybaveni-domaci-posilovny-ktere-pomucky-a-prislusenstvi-nesmi-chybet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vybaven\u00ed dom\u00e1c\u00ed posilovny: Kter\u00e9 pom\u016fcky a p\u0159\u00edslu\u0161enstv\u00ed nesm\u00ed chyb\u011bt?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/IMG_8783-_-OK-1124x749-1.jpg\" alt=\"Jak se rozd\u011bluj\u00ed posilovac\u00ed ty\u010de?\" class=\"wp-image-565279\" title=\"Jak se rozd\u011bluj\u00ed posilovac\u00ed ty\u010de?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/IMG_8783-_-OK-1124x749-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/IMG_8783-_-OK-1124x749-1-400x267.jpg 400w\" 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_vyhody_cviceni_s_osou\"><\/span>Jak\u00e9 jsou v\u00fdhody cvi\u010den\u00ed s osou?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osa je v r\u00e1mci silov\u00e9ho tr\u00e9ninku nepostradatelnou pom\u016fckou. \u0158ada lid\u00ed, zejm\u00e9na pak za\u010d\u00e1te\u010dn\u00edk\u016f, se j\u00ed v\u0161ak vyh\u00fdb\u00e1 a rad\u011bji vol\u00ed cvi\u010den\u00ed na stroj\u00edch, co\u017e je velk\u00e1 \u0161koda. M\u00e1 toti\u017e <strong>spoustu v\u00fdhod pro sportovce v\u0161ech v\u00fdkonnostn\u00edch kategori\u00ed.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. M\u00e1 variabiln\u00ed z\u00e1t\u011b\u017e<\/h3>\n\n\n\n<p>Na rozd\u00edl od b\u011b\u017en\u00fdch <a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dek<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell\u016f<\/a>, kter\u00e9 maj\u00ed nem\u011bnnou v\u00e1hu, si m\u016f\u017eete<strong> v\u00e1hu na obouru\u010dn\u00ed \u010dince p\u0159izp\u016fsobit. <\/strong>Za\u010dnete s pr\u00e1zdnou osou, kter\u00e1 v\u00e1\u017e\u00ed dle typu 8\u201320 kg, a pak podle va\u0161\u00ed s\u00edly a typu cvik\u016f p\u0159id\u00e1v\u00e1te kotou\u010de. Nosnost olympijsk\u00e9 ty\u010de typicky dosahuje a\u017e 900 kg. Na tr\u00e9ninku tak dob\u0159e poslou\u017e\u00ed i powerlifter\u016fm a strongman\u016fm.&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\">2. Hod\u00ed se za\u010d\u00e1te\u010dn\u00edk\u016fm i pokro\u010dil\u00fdm<\/h3>\n\n\n\n<p>Za\u010d\u00e1te\u010dn\u00edci \u010dasto rad\u011bji vol\u00ed cvi\u010den\u00ed na stroj\u00edch, kter\u00e9 vedou pohyb, a voln\u00fdm vah\u00e1m se vyh\u00fdbaj\u00ed. I tak by m\u011bli zv\u00e1\u017eit za\u0159azen\u00ed z\u00e1kladn\u00edch cvik\u016f s osou. Kdy\u017e se s n\u00ed nau\u010d\u00ed cvi\u010dit spr\u00e1vn\u011b, vytvo\u0159\u00ed si kvalitn\u00ed silov\u00fd z\u00e1klad. Cviky s osou toti\u017e <strong>umo\u017e\u0148uj\u00ed cvi\u010den\u00ed v pln\u00e9m rozsahu pohybu, stejn\u011b jako p\u0159izp\u016fsoben\u00ed r\u016fzn\u00fdm dysbalanc\u00edm.<\/strong> V\u00fdhodou je tak\u00e9 rychl\u00fd progres, kter\u00fd m\u016f\u017ee pro za\u010d\u00e1te\u010dn\u00edka znamenat pot\u0159ebnou motivaci. Pokud nem\u00e1te \u017e\u00e1dn\u00e9 zku\u0161enosti se cvi\u010den\u00edm se z\u00e1t\u011b\u017e\u00ed, vyplat\u00ed se kontaktovat osobn\u00edho fitness tren\u00e9ra, kter\u00fd pom\u016f\u017ee s nau\u010den\u00edm spr\u00e1vn\u00e9 techniky.&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\">3. Pom\u016f\u017ee budovat s\u00edlu a svalovou hmotu<\/h3>\n\n\n\n<p>Osa se pou\u017e\u00edv\u00e1 na d\u0159epy, mrtv\u00e9 tahy nebo bench press. Pr\u00e1v\u011b tyto cviky pat\u0159\u00ed k nej\u00fa\u010dinn\u011bj\u0161\u00edm z pohledu budov\u00e1n\u00ed s\u00edly i svalov\u00e9 hmoty. Tak\u00e9 d\u00edky tomu, \u017ee z\u00e1t\u011b\u017e na ose m\u016f\u017eete postupn\u011b zvy\u0161ovat, dod\u00e1v\u00e1te t\u011blu <strong>nov\u00fd impuls pro r\u016fst a s\u00edlen\u00ed. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1, 3]<\/mark><\/sup><\/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\">4. Podpo\u0159\u00ed spalov\u00e1n\u00ed kalori\u00ed<\/h3>\n\n\n\n<p>S osou budete d\u011blat zejm\u00e9na <strong>komplexn\u00ed neboli v\u00edcekloubov\u00e9 cviky,<\/strong> p\u0159i kter\u00fdch se zapojuj\u00ed svaly cel\u00e9ho t\u011bla. D\u00edky tomu sp\u00e1l\u00edte v\u00edce kalori\u00ed, ne\u017e je to v p\u0159\u00edpad\u011b izolovan\u00fdch cvik\u016f nap\u0159\u00edklad na biceps nebo triceps. Tr\u00e9nink s osou je tak efektivn\u00ed i pro lidi, kte\u0159\u00ed se sna\u017e\u00ed zhubnout. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/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\/04\/iStock-1978639293-1124x749.jpg\" alt=\"Benefity cvi\u010den\u00ed s osou\" class=\"wp-image-565295\" title=\"Benefity cvi\u010den\u00ed s osou\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1978639293-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1978639293-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1978639293-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1978639293-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Pom\u016f\u017ee zlep\u0161it koordinaci a rovnov\u00e1hu<\/h3>\n\n\n\n<p>P\u0159i cvi\u010den\u00ed s volnou vahou v podob\u011b osy intenzivn\u011b <strong>zapoj\u00edte tak\u00e9 stabiliza\u010dn\u00ed svaly, <\/strong>kter\u00e9 se staraj\u00ed o udr\u017een\u00ed rovnov\u00e1hy. Komplexn\u00ed cviky jsou z\u00e1rove\u0148 n\u00e1ro\u010dn\u00e9 na koordinaci sval\u016f cel\u00e9ho t\u011bla, tak\u017ee v\u00e1m pomohou zlep\u0161ovat i tuto schopnost. To se jist\u011b hod\u00ed i v r\u00e1mci ka\u017edodenn\u00edch aktivit, kdy v\u00e1s dobr\u00e1 koordinace a rovnov\u00e1ha m\u016f\u017ee zachr\u00e1nit p\u0159ed ne\u010dekan\u00fdm p\u00e1dem. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zapracovat na rovnov\u00e1ze v\u00e1m pom\u016f\u017ee tak\u00e9 balan\u010dn\u00ed podlo\u017eka. Jak s n\u00ed cvi\u010dit najdete v \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-s-balancni-podlozkou-na-zlepseni-rovnovahy-posileni-zad-a-celeho-tela\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 nejlep\u0161\u00edch cvik\u016f s balan\u010dn\u00ed podlo\u017ekou na zlep\u0161en\u00ed rovnov\u00e1hy, pos\u00edlen\u00ed zad a cel\u00e9ho t\u011bla.<\/a> <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Vhodn\u00e1 na tr\u00e9nink cel\u00e9ho t\u011bla<\/h3>\n\n\n\n<p>Jedna osa a p\u00e1r kotou\u010d\u016f v\u00e1m bude sta\u010dit na <strong>tr\u00e9nink cel\u00e9ho t\u011bla.<\/strong> Vyu\u017eijete ji na posilov\u00e1n\u00ed <strong>pa\u017e\u00ed, zad, h\u00fd\u017ed\u00ed, stehen i l\u00fdtek<\/strong>. Nav\u00edc se hod\u00ed na d\u0159epy nebo mrtv\u00e9 tahy, co\u017e jsou komplexn\u00ed cviky, p\u0159i kter\u00fdch zapoj\u00edte svaly horn\u00ed i doln\u00ed poloviny t\u011bla. Nav\u00edc doch\u00e1z\u00ed k <strong>aktivaci st\u0159edu t\u011bla <\/strong>(core), tak\u017ee budete posilovat tak\u00e9 b\u0159i\u0161n\u00ed svaly.&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\">6. Hod\u00ed se do silov\u00e9ho tr\u00e9ninku sportovc\u016f<\/h3>\n\n\n\n<p>Cviky s osou nalo\u017eenou kotou\u010di nenajdeme pouze v tr\u00e9ninkov\u00e9m pl\u00e1nu silov\u00fdch sportovc\u016f. V r\u00e1mci silov\u00e9 p\u0159\u00edpravy je za\u0159azuj\u00ed tak\u00e9 <strong>sprinte\u0159i, vytrvalostn\u00ed b\u011b\u017eci, fotbalist\u00e9, hokejist\u00e9<\/strong> a dal\u0161\u00ed hr\u00e1\u010di kolektivn\u00edch her. Stejn\u011b tak ji vyu\u017eij\u00ed i ostatn\u00ed sportovci, kte\u0159\u00ed cht\u011bj\u00ed zlep\u0161ovat svou <strong>s\u00edlu, v\u00fdbu\u0161nost a efektivitu pohybu.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/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=\"51223,74608,55867,74176,74602,68998,74104,68977,64681,80524,61885,49009,53680,74329,51190\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_cvicit_s_osou\"><\/span>Jak cvi\u010dit s osou?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Z\u00e1kladn\u00ed cviky s osou najdou sv\u00e9 m\u00edsto <strong>v <\/strong><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>tr\u00e9ninkov\u00e9m pl\u00e1nu<\/strong><\/a><strong> t\u00e9m\u011b\u0159 ka\u017ed\u00e9ho sportovce.<\/strong>&nbsp;<\/li>\n\n\n\n<li>V\u011bt\u0161ina z nich je komplexn\u00edch, tak\u017ee se ide\u00e1ln\u011b hod\u00ed jako sou\u010d\u00e1st tr\u00e9nink\u016f <strong>cel\u00e9ho t\u011bla (full body).<\/strong>&nbsp;<\/li>\n\n\n\n<li>M\u016f\u017eete si v\u0161ak vybrat jen ty, kter\u00e9 za\u0159ad\u00edte k rutin\u011b na<strong> horn\u00ed nebo doln\u00ed polovinu t\u011bla.&nbsp;<\/strong><\/li>\n\n\n\n<li>Jedn\u00e1 se o n\u00e1ro\u010dn\u011bj\u0161\u00ed cviky, tak\u017ee si je rad\u011bji<strong> pl\u00e1nujte na za\u010d\u00e1tek tr\u00e9ninku,<\/strong> kdy m\u00e1te nejv\u00edce energie.&nbsp;<\/li>\n\n\n\n<li>Spr\u00e1vnou techniku se v\u017edy u\u010dte s pr\u00e1zdnou osou a <strong>z\u00e1t\u011b\u017e p\u0159id\u00e1vejte postupn\u011b<\/strong> podle toho, jak budete cvik zvl\u00e1dat.<\/li>\n\n\n\n<li>P\u0159i cvi\u010den\u00ed v\u017edy aktivujte st\u0159ed t\u011bla.&nbsp;<\/li>\n\n\n\n<li>Z\u00e1t\u011b\u017e a po\u010det opakov\u00e1n\u00ed si nastavte podle sv\u00e9ho c\u00edle (viz. tabulka).&nbsp;<\/li>\n\n\n\n<li>Cviky s osou m\u016f\u017eete kombinovat s dal\u0161\u00edmi druhy z\u00e1t\u011b\u017ee, jako je <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\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dka<\/a>. Ty umo\u017en\u00ed procvi\u010dit ka\u017edou kon\u010detinu zvl\u00e1\u0161\u0165, co\u017e je d\u016fle\u017eit\u00e9 pro p\u0159edch\u00e1zen\u00ed dysbalanc\u00edm.<\/li>\n\n\n\n<li>Nezapom\u00ednejte tak\u00e9 na <strong>dostate\u010dn\u00fd odpo\u010dinek.<\/strong> K \u00fapln\u00e9 regeneraci svalov\u00e9 partie dojde pr\u016fm\u011brn\u011b za 24\u201372 hodin. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Doporu\u010den\u00e1 z\u00e1t\u011b\u017e a po\u010det opakov\u00e1n\u00ed<strong><\/strong><\/h3>\n\n\n\n<p>Z\u00e1t\u011b\u017e se zpravidla po\u010d\u00edt\u00e1 podle va\u0161\u00ed hodnoty 1RM (one-repetition maximum) neboli 1 opakov\u00e1n\u00ed s maxim\u00e1ln\u00ed vahou. Jedn\u00e1 se o<strong> nejvy\u0161\u0161\u00ed hmotnost, kterou zvl\u00e1dnete zvednout 1kr\u00e1t<\/strong> s udr\u017een\u00edm spr\u00e1vn\u00e9 techniky. Na dal\u0161\u00ed opakov\u00e1n\u00ed by v\u00e1m u\u017e nem\u011bla zb\u00fdt s\u00edla ani energie. Hodnota se pak uv\u00e1d\u00ed v procentech. Kdy\u017e je nap\u0159\u00edklad va\u0161e 1RM na d\u0159ep 100 kg, tak 50 % z 1RM je 50 kg.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup> [6]<\/sup><\/mark>&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Tr\u00e9ninkov\u00fd c\u00edl<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Z\u00e1t\u011b\u017e (% z 1RM)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Po\u010det opakov\u00e1n\u00ed<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Po\u010det s\u00e9ri\u00ed<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Odpo\u010dinek mezi s\u00e9riemi<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Rozvoj s\u00edly<\/td><td class=\"has-text-align-center\" data-align=\"center\">80\u201395 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 sekund\u20134 minuty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">R\u016fst svalov\u00e9 hmoty (hypertrofie)<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minuty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hubnut\u00ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minuty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Svalov\u00e1 vytrvalost<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;60 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt;15<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;1 minuta<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Pokud se chcete v\u00edce dozv\u011bd\u011bt o tom, jak si spr\u00e1vn\u011b zvolit z\u00e1t\u011b\u017e dle sv\u00e9ho c\u00edle, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jake-vahy-byste-meli-zvedat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak\u00e9 v\u00e1hy zvedat pro r\u016fst sval\u016f, s\u00edly nebo hubnut\u00ed?<\/strong><\/a><\/p>\n\n\n<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\/04\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit s posilovac\u00ed ty\u010d\u00ed?\" class=\"wp-image-565315\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit s posilovac\u00ed ty\u010d\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_zakladnich_cviku_s_osou\"><\/span>10 z\u00e1kladn\u00edch cvik\u016f s osou&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne\u017e se pust\u00edte do cvik\u016f s osou, <strong>zah\u0159ejte cel\u00e9 t\u011blo. <\/strong>Sta\u010d\u00ed p\u00e1r minut rychl\u00e9 ch\u016fze \u010di b\u011bhu na p\u00e1se nebo za\u0159a\u010fte veslov\u00e1n\u00ed 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\">trena\u017e\u00e9ru<\/a> p\u0159\u00edpadn\u011b j\u00edzdu na <a href=\"https:\/\/gymbeam.cz\/air-bike-trenazer-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">air biku<\/a>. Pot\u00e9 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> a<strong> rozh\u00fdbejte v\u0161echny klouby.<\/strong> Pak m\u016f\u017eete za\u0159adit p\u00e1r <a href=\"https:\/\/gymbeam.cz\/blog\/15-nejlepsich-s-penovym-valcem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cvik\u016f s mas\u00e1\u017en\u00edm v\u00e1lcem<\/a>, kter\u00fd pom\u016f\u017ee <strong>svaly prokrvit,<\/strong> a t\u00edm je l\u00e9pe p\u0159ipravit na z\u00e1t\u011b\u017e.&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. Tlak nad hlavu (Overhead Press)<\/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 uchopte <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> nadhmatem ob\u011bma rukama. Narovnejte se a m\u00edrn\u011b pokr\u010dte kolena. Zvedn\u011bte osu a\u017e pod bradu, t\u011bsn\u011b p\u0159ed horn\u00ed \u010d\u00e1st hrudn\u00edku. Z\u00e1p\u011bst\u00ed dr\u017ete rovn\u011b, ramena st\u00e1hn\u011bte sm\u011brem od u\u0161\u00ed a lopatky fixujte k sob\u011b.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem kontrolovan\u00fdm pohybem vzpa\u017ete. Pot\u00e9 s n\u00e1dechem plynule vra\u0165te ty\u010d do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zvednut\u00e1 ramena, ohnut\u00e1 z\u00e1p\u011bst\u00ed, nekontrolovan\u00fd (\u0161kubav\u00fd) pohyb, nevhodn\u00e1 z\u00e1t\u011b\u017e, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nedostate\u010dn\u00e1 aktivace st\u0159edu t\u011bla.&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\/04\/Overhead-press.gif\" alt=\"Jak cvi\u010dit tlak nad hlavu?\" class=\"wp-image-565445\" title=\"Jak cvi\u010dit tlak nad hlavu?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. V\u00fdrazov\u00fd tlak (Push Press)<\/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 uchopte osu nadhmatem ob\u011bma rukama. Zvedn\u011bte osu a\u017e pod bradu t\u011bsn\u011b p\u0159ed horn\u00ed \u010d\u00e1st hrudn\u00edku. Z\u00e1p\u011bst\u00ed dr\u017ete rovn\u011b, ramena st\u00e1hn\u011bte sm\u011brem od u\u0161\u00ed a lopatky fixujte k sob\u011b. Ud\u011blejte lehk\u00fd pod\u0159ep.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem narovnejte nohy a z\u00e1rove\u0148 dynamicky vzpa\u017ete. Myslete na to, \u017ee s\u00edla by m\u011bla vych\u00e1zet zejm\u00e9na z va\u0161ich nohou. P\u0159i pohybu osy nahoru v\u017edy zat\u00e1hn\u011bte hlavu dozadu, abyste se neude\u0159ili do brady. Pot\u00e9 s n\u00e1dechem plynule vra\u0165te ty\u010d do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zvednut\u00e1 ramena, ohnut\u00e1 z\u00e1p\u011bst\u00ed, nevhodn\u00e1 z\u00e1t\u011b\u017e, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nedostate\u010dn\u00e1 aktivace st\u0159edu t\u011bla.&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\/04\/Push-press.gif\" alt=\"Jak cvi\u010dit v\u00fdrazov\u00fd tlak nad hlavu?\" class=\"wp-image-565461\" title=\"Jak cvi\u010dit v\u00fdrazov\u00fd tlak nad hlavu?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Bicepsov\u00fd zdvih (Biceps Curl)<\/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 uchopte <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-150-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osu<\/a> podhmatem p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159i va\u0161ich ramen. Postavte se zp\u0159\u00edma s m\u00edrn\u011b pokr\u010den\u00fdmi koleny a osu dr\u017ete nata\u017een\u00fdma rukama u va\u0161ich bok\u016f.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed kontrakce bicepsu pokr\u010dte lokty a zvedn\u011bte ty\u010d k ramen\u016fm. V horn\u00ed poloze m\u016f\u017eete za\u0159adit 1\u20132sekundovou v\u00fddr\u017e. Pot\u00e9 s n\u00e1dechem vra\u0165te \u010dinku kontrolovan\u011b do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zapojov\u00e1n\u00ed doln\u00edch kon\u010detin, lokty sm\u011b\u0159uj\u00edc\u00ed od t\u011bla, oh\u00fdb\u00e1n\u00ed z\u00e1p\u011bst\u00ed, proh\u00fdb\u00e1n\u00ed se ve spodn\u00ed \u010d\u00e1sti zad, nekontrolovan\u00fd pohyb, nedostate\u010dn\u00fd rozsah pohybu, nevhodn\u011b zvolen\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\/04\/Bicepsovy-zdvih.gif\" alt=\"Jak cvi\u010dit bicepsov\u00fd zdvih?\" class=\"wp-image-565365\" title=\"Jak cvi\u010dit bicepsov\u00fd zdvih?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. P\u0159\u00edtahy v p\u0159edklonu (Bent Over Row)<\/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 lehce pokr\u010dte kolena. M\u00edrn\u011b se p\u0159edklo\u0148te s t\u00edm, \u017ee z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed, ramena sta\u017een\u00e1 sm\u011brem od u\u0161\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Uchopte \u010dinku nadhmatem na \u0161\u00ed\u0159ku va\u0161ich ramen a zvedn\u011bte ji do v\u00fd\u0161e ke kolen\u016fm.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed kontrakce sval\u016f zad a pa\u017e\u00ed p\u0159it\u00e1hn\u011bte \u010dinku k bok\u016fm. Pot\u00e9 ji kontrolovan\u011b vra\u0165te zp\u011bt ke kolen\u016fm a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Kulacen\u00ed zad, narovn\u00e1n\u00ed kolen, nedostate\u010dn\u00fd p\u0159edklon trupu, nedostate\u010dn\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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Bent-over-row.gif\" alt=\"Jak cvi\u010dit p\u0159\u00edtahy osy na z\u00e1da?\" class=\"wp-image-565349\" title=\"Jak cvi\u010dit p\u0159\u00edtahy osy na z\u00e1da?\"\/><\/figure>\n<\/div>\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<h3 class=\"wp-block-heading\">5. Bench press<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Polo\u017ete osu do <a href=\"https:\/\/gymbeam.cz\/posilovaci-klece-a-stojany\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stojanu<\/a> a lehn\u011bte si pod ni z\u00e1dy na <a href=\"https:\/\/gymbeam.cz\/rovna-lavice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vodorovnou lavici<\/a>. Lopatky dr\u017ete u sebe a \u010dinku uchopte nadhmatem. Dr\u017ete rovn\u00e9 z\u00e1p\u011bst\u00ed a lokty p\u0159\u00edmo pod osou. \u0160\u00ed\u0159e \u00fachopu je o n\u011bco v\u011bt\u0161\u00ed ne\u017e \u0161\u00ed\u0159ka va\u0161ich ramen. Chodidla jsou celou plochou polo\u017eena na zemi a kolena sv\u00edraj\u00ed \u00fahel p\u0159ibli\u017en\u011b 90 stup\u0148\u016f. V pr\u016fb\u011bhu cviku je mo\u017en\u00e9 lehk\u00e9 prohnut\u00ed v z\u00e1dech. Ramena a h\u00fd\u017ed\u011b z\u016fst\u00e1vaj\u00ed celou plochou na podlo\u017ece. Z\u00e1rove\u0148 st\u0159ed t\u011bla i h\u00fd\u017e\u010fov\u00e9 svaly jsou b\u011bhem cvi\u010den\u00ed aktivn\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Sundejte osu ze stojanu a dr\u017ete ji nad t\u011blem (hrudn\u00edkem). Pot\u00e9 ji s n\u00e1dechem pomalu spou\u0161t\u011bjte na hrudn\u00edk. Ve spodn\u00ed f\u00e1zi se osa lehce dotkne hrudi, zhruba ve st\u0159edu hrudn\u00ed kosti. Potom s v\u00fddechem pomoc\u00ed kontrakce prsn\u00edch sval\u016f zatla\u010dte do \u010dinky sm\u011brem vzh\u016fru a\u017e do t\u00e9 v\u00fd\u0161ky, kdy m\u00e1te t\u00e9m\u011b\u0159 narovnan\u00e9 lokty. Dr\u00e1ha osy ve sm\u011bru nahoru by m\u011bla opisovat lehk\u00fd oblouk. Po n\u00e1vratu do v\u00fdchoz\u00ed polohy nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Tla\u010den\u00ed lokt\u016f k t\u011blu, nekontrolovan\u00fd pohyb, nevhodn\u011b zvolen\u00e1 z\u00e1t\u011b\u017e, nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nedostate\u010dn\u00e1 aktivace st\u0159edu t\u011bla a h\u00fd\u017ed\u00ed, 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Bench-press.gif\" alt=\"Jak cvi\u010dit bench press?\" class=\"wp-image-565333\" title=\"Jak cvi\u010dit bench press?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Good morning<\/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 posilovac\u00ed stojan. Postavte se pod osu, polo\u017ete si ji za krk a chy\u0165te 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. Postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f nebo do je\u0161t\u011b u\u017e\u0161\u00edho postoje a m\u00edrn\u011b pokr\u010dte kolena.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a s plynul\u00fdm p\u0159edklonem ud\u011blejte pohyb p\u00e1nv\u00ed dozadu. Z\u00e1da z\u016fst\u00e1vaj\u00ed po celou dobu v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. S v\u00fddechem se pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a zadn\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, nedostate\u010dn\u00e1 aktivace h\u00fd\u017ed\u00ed a stehen.&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\/04\/Good-morning.gif\" alt=\"Jak cvi\u010dit good morning?\" class=\"wp-image-565381\" title=\"Jak cvi\u010dit good morning?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Zadn\u00ed d\u0159ep (Back 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 z\u00e1t\u011b\u017e\u00ed 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>. Postavte se pod osu s chodidly zhruba na \u0161\u00ed\u0159i ramen. Polo\u017ete si osu 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\/04\/Zadni-drep.gif\" alt=\"Jak cvi\u010dit zadn\u00ed d\u0159ep?\" class=\"wp-image-565413\" title=\"Jak cvi\u010dit zadn\u00ed d\u0159ep?\"\/><\/figure>\n<\/div>\n\n\n<p>Dal\u0161\u00ed variace d\u0159epu najdete v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" target=\"_blank\" 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\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. P\u0159edn\u00ed v\u00fdpad (Forward 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 vp\u0159ed. 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\/04\/Vypad.gif\" alt=\"Jak cvi\u010dit p\u0159edn\u00ed v\u00fdpad?\" class=\"wp-image-565397\" title=\"Jak cvi\u010dit p\u0159edn\u00ed v\u00fdpad?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Mrtv\u00fd tah (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 kotou\u010di s chodidly p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159ku va\u0161ich bok\u016f. \u0160pi\u010dky chodidel sm\u011b\u0159uj\u00ed vp\u0159ed. Pokr\u010dte kolena a p\u0159edklo\u0148te se k ose tak, aby va\u0161e z\u00e1da z\u016fstala v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Pot\u00e9 ob\u011bma rukama chytn\u011bte osu nadhmatem nebo st\u0159\u00eddav\u00fdm \u00fachopem v p\u0159\u00edpad\u011b velk\u00e9 hmotnosti na ose (jednou rukou nadhmatem, druhou podhmatem). \u0160\u00ed\u0159e \u00fachopu je p\u0159ibli\u017en\u011b ve vzd\u00e1lenosti va\u0161ich ramen nebo o n\u011bco \u0161ir\u0161\u00ed.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a s v\u00fddechem se pomoc\u00ed aktivace sval\u016f stehen a h\u00fd\u017ed\u00ed postupn\u011b narovnejte. Nejprve narovnejte kolena a plynule pak i trup. Osa cestou nahoru proch\u00e1z\u00ed t\u011bsn\u011b p\u0159ed nohami. N\u00e1sledn\u011b nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Kulacen\u00ed zad, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Mrtvy-tah.gif\" alt=\"Jak cvi\u010dit mrtv\u00fd tah?\" class=\"wp-image-565429\" title=\"Jak cvi\u010dit mrtv\u00fd tah?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Rumunsk\u00fd mrtv\u00fd tah (Romanian 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 chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Ob\u011bma rukama ji uchopte p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159i va\u0161ich ramen. Narovnejte se a ty\u010d dr\u017ete nata\u017een\u00fdma rukama p\u0159ed stehny. Kolena m\u00edrn\u011b pokr\u010dte.&nbsp;&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem ud\u011blejte pohyb p\u00e1nv\u00ed vzad a kontrolovan\u011b se p\u0159edkl\u00e1n\u011bjte. Osa by m\u011bla j\u00edt t\u011bsn\u011b p\u0159ed nohama. Sna\u017ete se ji dostat a\u017e p\u0159ed kotn\u00edky, ale v\u017edy myslete na to, \u017ee z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Pot\u00e9 se pomoc\u00ed kontrakce zadn\u00ed strany stehen a h\u00fd\u017ed\u00ed s v\u00fddechem narovnejte. Hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, kulacen\u00ed zad, nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Rumun-mrtvy-tah.gif\" alt=\"Jak cvi\u010dit rumunsk\u00fd mrtv\u00fd tah?\" class=\"wp-image-565477\" title=\"Jak cvi\u010dit rumunsk\u00fd mrtv\u00fd tah?\"\/><\/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>Na horn\u00ed i doln\u00ed \u010d\u00e1st t\u011bla si m\u016f\u017eete zacvi\u010dit tak\u00e9 s powerbagem, inspiraci na tr\u00e9nink najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/15-nejlepsich-cviku-s-powerbagem-na-cele-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>15 nejlep\u0161\u00edch cvik\u016f s powerbagem na cel\u00e9 t\u011blo.<\/strong><\/a><\/li>\n\n\n\n<li>V r\u00e1mci tr\u00e9ninku hlavn\u00edch svalov\u00fdch parti\u00ed m\u016f\u017eete za\u0159adit tak\u00e9 cviky z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/cviky-s-micem-na-posileni-celeho-tela\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>13 nejlep\u0161\u00edch cvik\u016f s fit m\u00ed\u010dem na cel\u00e9 t\u011blo.<\/strong><\/a><\/li>\n\n\n\n<li>S osou m\u016f\u017eete tr\u00e9novat tak\u00e9 hip thrust, jak na n\u011bj, se dozv\u00edte v \u010dl\u00e1nku<strong> <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\">Jak spr\u00e1vn\u011b cvi\u010dit hip thrust pro dokonal\u00fd zadek? 6 nejlep\u0161\u00edch variant.<\/a><\/strong><\/li>\n\n\n\n<li>Pokud se chcete zam\u011b\u0159it na tr\u00e9nink doln\u00ed poloviny t\u011bla, vyzkou\u0161et m\u016f\u017eete<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>nebo<strong> <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\">9 nejlep\u0161\u00edch cvik\u016f na zadek a nohy.<\/a><\/strong><\/li>\n\n\n\n<li>Pokud si nev\u00edte rady s vytvo\u0159en\u00edm tr\u00e9ninkov\u00e9ho pl\u00e1nu, pom\u016f\u017ee v\u00e1m s t\u00edm \u010dl\u00e1nek <strong><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\">Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n do posilovny.<\/a><\/strong><\/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?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cviky s osou tvo\u0159\u00ed samotn\u00fd z\u00e1klad silov\u00e9ho tr\u00e9ninku. Prov\u011b\u0159\u00ed svaly cel\u00e9ho t\u011bla, podpo\u0159\u00ed <strong>budov\u00e1n\u00ed s\u00edly, svalov\u00e9 hmoty, <\/strong>ale tak\u00e9<strong> hubnut\u00ed. <\/strong>Ka\u017ed\u00fd si pak m\u016f\u017ee p\u0159izp\u016fsobit v\u00e1hu, po\u010det opakov\u00e1n\u00ed a s\u00e9ri\u00ed podle toho, co je jeho c\u00edlem. D\u00edky tomu mohou z jejich benefit\u016f t\u011b\u017eit sportovci v\u0161ech \u00farovn\u00ed. V\u017edy je ale pot\u0159eba myslet na spr\u00e1vnou techniku a nezapom\u00ednat ani na dostate\u010dnou regeneraci a kvalitn\u00ed stravu, kter\u00e1 podpo\u0159\u00ed v\u00fdsledky.&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 s osou.<\/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\/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\n\n\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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Cviky s osou jsou z\u00e1kladem silov\u00e9ho tr\u00e9ninku. Pat\u0159\u00ed mezi n\u011b d\u0159epy, mrtv\u00e9 tahy nebo bench press. Jak je cvi\u010dit spr\u00e1vn\u011b pro dosa\u017een\u00ed nejlep\u0161\u00edch v\u00fdsledk\u016f, vysv\u011btl\u00ed dne\u0161n\u00ed \u010dl\u00e1nek.<\/p>\n","protected":false},"author":129,"featured_media":565244,"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":[6405,7101,7257],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-565242","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-pomucky-na-cviceni","10":"tag-silovy-trenink","11":"h-entry","12":"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 s osou? 10 z\u00e1kladn\u00edch cvik\u016f na cel\u00e9 t\u011blo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cviky s osou, jako je d\u0159ep, mrtv\u00fd tah nebo bench press, pat\u0159\u00ed do z\u00e1klad\u016f silov\u00e9ho tr\u00e9ninku. 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