{"id":566666,"date":"2024-04-29T13:06:10","date_gmt":"2024-04-29T11:06:10","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=566666"},"modified":"2025-05-09T11:42:12","modified_gmt":"2025-05-09T09:42:12","slug":"ako-cvicit-s-osou-10-zakladnych-cvikov-na-cele-telo","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-cvicit-s-osou-10-zakladnych-cvikov-na-cele-telo\/","title":{"rendered":"Ako cvi\u010di\u0165 s osou? 10 z\u00e1kladn\u00fdch cvikov na cel\u00e9 telo"},"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.sk\/blog\/ako-cvicit-s-osou-10-zakladnych-cvikov-na-cele-telo\/#Co_je_to_os_a_ake_existuju_druhy\" title=\"\u010co je to os a ak\u00e9 existuj\u00fa druhy?\">\u010co je to os a ak\u00e9 existuj\u00fa 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.sk\/blog\/ako-cvicit-s-osou-10-zakladnych-cvikov-na-cele-telo\/#Ake_su_vyhody_cvicenia_s_osou\" title=\"Ak\u00e9 s\u00fa v\u00fdhody cvi\u010denia s osou?\">Ak\u00e9 s\u00fa v\u00fdhody cvi\u010denia s osou?<\/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.sk\/blog\/ako-cvicit-s-osou-10-zakladnych-cvikov-na-cele-telo\/#Ako_cvicit_s_osou\" title=\"Ako cvi\u010di\u0165 s osou?\">Ako cvi\u010di\u0165 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.sk\/blog\/ako-cvicit-s-osou-10-zakladnych-cvikov-na-cele-telo\/#10_zakladnych_cvikov_s_osou\" title=\"10 z\u00e1kladn\u00fdch cvikov s osou\">10 z\u00e1kladn\u00fdch cvikov s osou<\/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.sk\/blog\/ako-cvicit-s-osou-10-zakladnych-cvikov-na-cele-telo\/#Kam_dalej\" title=\"Kam \u010falej?\">Kam \u010falej?<\/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.sk\/blog\/ako-cvicit-s-osou-10-zakladnych-cvikov-na-cele-telo\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Posil\u0148ovaciu ty\u010d alebo os n\u00e1jdeme v ka\u017edom gyme. Pou\u017e\u00edva sa na drepy, m\u0155tve \u0165ahy, bench press a \u010fal\u0161ie z\u00e1kladn\u00e9 silov\u00e9 cviky. Plno \u013eud\u00ed v\u0161ak rad\u0161ej vol\u00ed tr\u00e9ning na strojoch, preto\u017ee maj\u00fa obavy z toho, \u017ee by nezvl\u00e1dli s osou cvi\u010di\u0165 spr\u00e1vne. To je ve\u013ek\u00e1 \u0161koda, preto\u017ee tak prich\u00e1dzaj\u00fa o cel\u00fd rad benefitov. Preto sme si v dne\u0161nom \u010dl\u00e1nku pripravili <strong>tie najz\u00e1kladnej\u0161ie cviky s osou, ktor\u00e9 do svojho tr\u00e9ningov\u00e9ho pl\u00e1nu m\u00f4\u017eu zaradi\u0165 aj za\u010diato\u010dn\u00edci.<\/strong> Pre nich v\u0161ak plat\u00ed dvojn\u00e1sobne, \u017ee by sa mali najprv naplno venova\u0165 nau\u010deniu spr\u00e1vnej techniky s pr\u00e1zdnou osou a a\u017e potom pomaly prid\u00e1va\u0165 kot\u00fa\u010de.<\/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_os_a_ake_existuju_druhy\"><\/span>\u010co je to os a ak\u00e9 existuj\u00fa druhy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/olympijska-tyc-eternal-power-gymbeam.html\">Obojru\u010dn\u00e1 \u010dinka<\/a> je <strong>dlh\u00e1 kovov\u00e1 ty\u010d, na ktor\u00fa sa d\u00e1 zo str\u00e1n naklada\u0165 z\u00e1\u0165a\u017e<\/strong> v podobe kot\u00fa\u010dov. Pon\u00faka cel\u00fd rad \u00fachopov na \u0161iroko aj na \u00fazko. Existuje nieko\u013eko druhov os\u00ed, ktor\u00e9 sa l\u00ed\u0161ia ve\u013ekos\u0165ou, tvarom a sp\u00f4sobom pou\u017e\u00edvania.<\/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\u00e9 typy posil\u0148ovacej ty\u010de<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/posilnovacia-tyc-lifter-150cm-30-mm-gymbeam.html\"><strong>Z\u00e1kladn\u00e1 os<\/strong><\/a> m\u00e1 spravidla v\u00e1hu 10 kg a d\u013a\u017eku 150 cm. Pasuj\u00fa na \u0148u <a href=\"https:\/\/gymbeam.sk\/kotuc-iron-30-mm-gymbeam.html\">kot\u00fa\u010de<\/a> s priemerom otvoru 30 mm.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-20-kg-gymbeam.html\"><strong>Olympijsk\u00e1 ty\u010d<\/strong><\/a> je klasick\u00e1 vzpiera\u010dsk\u00e1 ty\u010d. \u0160tandardne meria 220 cm, m\u00e1 priemer \u00fachopovej \u010dasti 29 mm a v\u00e1\u017ei 20 kg (d\u00e1mska s priemerom 25 cm a v\u00e1hou 15 kg). Sedia na \u0148u klasick\u00e9 <a href=\"https:\/\/gymbeam.sk\/kotuc-competition-bumper-gymbeam.html\">olympijsk\u00e9 kot\u00fa\u010de<\/a>. M\u00f4\u017eete narazi\u0165 aj na krat\u0161iu <a href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-150-cm-gymbeam.html\">olympijsk\u00fa ty\u010d<\/a> s d\u013a\u017ekou 150 cm.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/posilnovacia-ez-tyc-lifter-gymbeam.html\">EZ os<\/a><\/strong> je spravidla krat\u0161ia a v\u00e1\u017ei 10 kg. M\u00e1 zahnut\u00fd tvar, v\u010faka \u010domu pon\u00faka r\u00f4zne druhy \u00fachopov a hod\u00ed sa na precvi\u010denie bicepsov, tricepsov alebo ramien.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/posilnovacia-tyc-trap-bar-lifter-gymbeam.html\"><strong>Trap bar<\/strong> <\/a>m\u00e1 tvar hexag\u00f3nu a pou\u017e\u00edva sa na tr\u00e9ning m\u0155tvych \u0165ahov.<\/li>\n\n\n\n<li><strong>Swiss bar<\/strong>, zn\u00e1ma aj ako multigrip os, pripom\u00edna vzh\u013eadom rebr\u00edk s r\u00f4zne zahnut\u00fdmi prie\u010dkami. Pon\u00faka tak r\u00f4zne \u00fachopy.<\/li>\n\n\n\n<li><strong>Safety bar<\/strong> alebo bezpe\u010dnostn\u00e1 os m\u00e1 v \u010dasti, ktor\u00fa poklad\u00e1te pri drepoch za hlavu, polstrovanie. Na stran\u00e1ch nad ramenami n\u00e1jdete dlh\u00e9 rukov\u00e4te, za ktor\u00e9 sa dr\u017eia. Umo\u017e\u0148uje stabilnej\u0161\u00ed a pevnej\u0161\u00ed postoj pri drepoch.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Posil\u0148ovacia ty\u010d sa hod\u00ed aj do dom\u00e1ceho fitka. Viac o tom, ktor\u00e9 \u010fal\u0161ie pr\u00edslu\u0161enstvo do neho zaobstara\u0165, sa dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/vybavenie-domacej-posilnovne-ktore-pomocky-a-prislusenstvo-nesmie-chybat\/\"><strong>Vybavenie dom\u00e1cej posil\u0148ovne: Ktor\u00e9 pom\u00f4cky a pr\u00edslu\u0161enstvo nesmie ch\u00fdba\u0165?<\/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.sk\/blog\/wp-content\/uploads\/2024\/04\/IMG_8783-_-OK-1124x749-1.jpg\" alt=\"Ako sa rozde\u013euj\u00fa posil\u0148ovacie ty\u010de?\" class=\"wp-image-565279\" title=\"Ako sa rozde\u013euj\u00fa posil\u0148ovacie 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=\"Ake_su_vyhody_cvicenia_s_osou\"><\/span>Ak\u00e9 s\u00fa v\u00fdhody cvi\u010denia s osou?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Os je v r\u00e1mci silov\u00e9ho tr\u00e9ningu nevyhnutnou pom\u00f4ckou. Mnoho \u013eud\u00ed, najm\u00e4 za\u010diato\u010dn\u00edkov, sa jej v\u0161ak vyh\u00fdba a rad\u0161ej vol\u00ed cvi\u010denie na strojoch, \u010do je ve\u013ek\u00e1 \u0161koda. M\u00e1 toti\u017e <strong>mno\u017estvo v\u00fdhod pre \u0161portovcov v\u0161etk\u00fdch v\u00fdkonnostn\u00fdch kateg\u00f3ri\u00ed<\/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\u00fa z\u00e1\u0165a\u017e<\/h3>\n\n\n\n<p>Na rozdiel od be\u017en\u00fdch <a href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\">jednoru\u010diek<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\">kettlebellov<\/a>, ktor\u00e9 maj\u00fa nemenn\u00fa <strong>v\u00e1hu, si m\u00f4\u017eete v\u00e1hu na obojru\u010dnej \u010dinke prisp\u00f4sobi\u0165.<\/strong> Za\u010dnete s pr\u00e1zdnou osou, ktor\u00e1 v\u00e1\u017ei pod\u013ea typu 8 \u2013 20 kg, a potom pod\u013ea va\u0161ej sily a typu cvikov prid\u00e1vate kot\u00fa\u010de. Nosnos\u0165 olympijskej ty\u010de typicky dosahuje a\u017e 900 kg. Na tr\u00e9ningu tak dobre posl\u00fa\u017ei aj powerlifterom a strongmanom.<\/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 sa za\u010diato\u010dn\u00edkom aj pokro\u010dil\u00fdm<\/h3>\n\n\n\n<p>Za\u010diato\u010dn\u00edci \u010dasto rad\u0161ej volia cvi\u010denia na strojoch, ktor\u00e9 ved\u00fa pohyb, a vo\u013en\u00fdm v\u00e1ham sa vyh\u00fdbaj\u00fa. Aj tak by mali zv\u00e1\u017ei\u0165 zaradenie z\u00e1kladn\u00fdch cvikov s osou. Ke\u010f sa s \u0148ou nau\u010dia cvi\u010di\u0165 spr\u00e1vne, vytvoria si kvalitn\u00fd silov\u00fd z\u00e1klad. Cviky s osou toti\u017e <strong>umo\u017e\u0148uj\u00fa cvi\u010denie v plnom rozsahu pohybu, rovnako ako prisp\u00f4sobenie r\u00f4znym disbalanci\u00e1m<\/strong>. V\u00fdhodou je aj r\u00fdchly progres, ktor\u00fd m\u00f4\u017ee pre za\u010diato\u010dn\u00edka znamena\u0165 potrebn\u00fa motiv\u00e1ciu. Pokia\u013e nem\u00e1te \u017eiadne sk\u00fasenosti s cvi\u010den\u00edm so z\u00e1\u0165a\u017eou, oplat\u00ed sa kontaktova\u0165 osobn\u00e9ho fitness tr\u00e9nera, ktor\u00fd pom\u00f4\u017ee s nau\u010den\u00edm spr\u00e1vnej techniky.<\/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\u00f4\u017ee budova\u0165 silu a svalov\u00fa hmotu<\/h3>\n\n\n\n<p>Os sa pou\u017e\u00edva na drepy, m\u0155tve \u0165ahy alebo bench press. Pr\u00e1ve tieto cviky patria k naj\u00fa\u010dinnej\u0161\u00edm z poh\u013eadu budovania sily aj svalovej hmoty. Aj v\u010faka tomu, \u017ee z\u00e1\u0165a\u017e na osi m\u00f4\u017eete postupne zvy\u0161ova\u0165, dod\u00e1vate telu <strong>nov\u00fd impulz pre rast a silnenie.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup> [1, 3]<\/sup><\/mark><\/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. Podpor\u00ed spa\u013eovanie kal\u00f3ri\u00ed<\/h3>\n\n\n\n<p>S osou budete robi\u0165 najm\u00e4 <strong>komplexn\u00e9 alebo viack\u013abov\u00e9 cviky<\/strong>, pri ktor\u00fdch sa zap\u00e1jaj\u00fa svaly cel\u00e9ho tela. V\u010faka tomu sp\u00e1lite viac kal\u00f3ri\u00ed, ne\u017e je to v pr\u00edpade izolovan\u00fdch cvikov napr\u00edklad na biceps alebo triceps. Tr\u00e9ning s osou je tak efekt\u00edvny aj pre \u013eud\u00ed, ktor\u00ed sa sna\u017eia schudn\u00fa\u0165. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2]<\/sup><\/mark><\/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.sk\/blog\/wp-content\/uploads\/2024\/04\/iStock-1978639293-1124x749.jpg\" alt=\"Benefity cvi\u010denia s osou\" class=\"wp-image-565295\" title=\"Benefity cvi\u010denia 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\u00f4\u017ee zlep\u0161i\u0165 koordin\u00e1ciu a rovnov\u00e1hu<\/h3>\n\n\n\n<p>Pri cvi\u010den\u00ed s vo\u013enou v\u00e1hou v podobe osi intenz\u00edvne <strong>zapoj\u00edte aj stabiliza\u010dn\u00e9 svaly,<\/strong> ktor\u00e9 sa staraj\u00fa o udr\u017eanie rovnov\u00e1hy. Komplexn\u00e9 cviky s\u00fa z\u00e1rove\u0148 n\u00e1ro\u010dn\u00e9 na koordin\u00e1ciu svalov cel\u00e9ho tela, tak\u017ee v\u00e1m pom\u00f4\u017eu zlep\u0161ova\u0165 aj t\u00fato schopnos\u0165. To sa ur\u010dite hod\u00ed aj v r\u00e1mci ka\u017edodenn\u00fdch aktiv\u00edt, kedy v\u00e1s dobr\u00e1 koordin\u00e1cia a rovnov\u00e1ha m\u00f4\u017ee zachr\u00e1ni\u0165 pred ne\u010dakan\u00fdm p\u00e1dom.<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>Zapracova\u0165 na rovnov\u00e1he v\u00e1m pom\u00f4\u017ee aj balan\u010dn\u00e1 podlo\u017eka. Ako s \u0148ou cvi\u010di\u0165 n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-s-balancnou-podlozkou-na-zlepsenie-rovnovahy-posilnenie-chrbta-a-celeho-tela\/\"><strong>10 najlep\u0161\u00edch cvikov s balan\u010dnou podlo\u017ekou na zlep\u0161enie rovnov\u00e1hy, posilnenie chrbta a cel\u00e9ho tela.<\/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\">5. Vhodn\u00e1 na tr\u00e9ning cel\u00e9ho tela<\/h3>\n\n\n\n<p>Jedna os a p\u00e1r kot\u00fa\u010dov v\u00e1m bude sta\u010di\u0165 na <strong>tr\u00e9ning cel\u00e9ho tela<\/strong>. Vyu\u017eijete ju na posil\u0148ovanie <strong>pa\u017e\u00ed, chrbta, zadku, stehien i l\u00fdtok.<\/strong> Navy\u0161e sa hod\u00ed na drepy alebo m\u0155tve \u0165ahy, \u010do s\u00fa komplexn\u00e9 cviky, pri ktor\u00fdch zapoj\u00edte svaly hornej i dolnej polovice tela. Po\u010das nich doch\u00e1dza taktie\u017e k <strong>aktiv\u00e1cii stredu tela<\/strong> (core), tak\u017ee budete posil\u0148ova\u0165 aj bru\u0161n\u00e9 svaly.<\/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 sa do silov\u00e9ho tr\u00e9ningu \u0161portovcov<\/h3>\n\n\n\n<p>Cviky s osou nalo\u017eenou kot\u00fa\u010dmi nen\u00e1jdeme iba v tr\u00e9ningovom pl\u00e1ne silov\u00fdch \u0161portovcov. V r\u00e1mci silovej pr\u00edpravy ich zara\u010fuj\u00fa aj <strong>\u0161print\u00e9ri,<\/strong> <strong>vytrvalostn\u00ed be\u017eci, futbalisti, hokejisti<\/strong> a \u010fal\u0161\u00ed hr\u00e1\u010di kolekt\u00edvnych hier. Rovnako ju vyu\u017eij\u00fa aj ostatn\u00ed \u0161portovci, ktor\u00ed chc\u00fa zlep\u0161ova\u0165 svoju <strong>silu, v\u00fdbu\u0161nos\u0165 a efektivitu pohybu<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4]<\/sup><\/mark><\/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=\"62233,74116,96658\" ><\/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=\"Ako_cvicit_s_osou\"><\/span>Ako cvi\u010di\u0165 s osou?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Z\u00e1kladn\u00e9 cviky s osou n\u00e1jdu svoje miesto <strong>v <a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\">tr\u00e9ningovom pl\u00e1ne<\/a> takmer ka\u017ed\u00e9ho \u0161portovca.<\/strong><\/li>\n\n\n\n<li>V\u00e4\u010d\u0161ina z nich je komplexn\u00fdch, tak\u017ee sa ide\u00e1lne hodia ako s\u00fa\u010das\u0165 tr\u00e9ningov <strong>cel\u00e9ho tela (full body).<\/strong><\/li>\n\n\n\n<li>M\u00f4\u017eete si v\u0161ak vybra\u0165 iba tie, ktor\u00e9 zarad\u00edte k rutine na <strong>horn\u00fa alebo doln\u00fa polovicu tela.<\/strong><\/li>\n\n\n\n<li>Ide o n\u00e1ro\u010dnej\u0161ie cviky, tak\u017ee si ich rad\u0161ej <strong>pl\u00e1nujte na za\u010diatok tr\u00e9ningu,<\/strong> kedy m\u00e1te najviac energie.<\/li>\n\n\n\n<li>Spr\u00e1vnu techniku sa v\u017edy u\u010dte s pr\u00e1zdnou osou a <strong>z\u00e1\u0165a\u017e prid\u00e1vajte postupne<\/strong> pod\u013ea toho, ako budete cvik zvl\u00e1da\u0165.<\/li>\n\n\n\n<li>Pri cvi\u010den\u00ed v\u017edy aktivujte stred tela.<\/li>\n\n\n\n<li>Z\u00e1\u0165a\u017e a po\u010det opakovan\u00ed si nastavte pod\u013ea svojho cie\u013ea (vi\u010f. tabu\u013eka).<\/li>\n\n\n\n<li>Cviky s osou m\u00f4\u017eete kombinova\u0165 s \u010fal\u0161\u00edmi druhmi z\u00e1\u0165a\u017ee, ako je <a href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\">kettlebell<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\">jednoru\u010dka<\/a>. Tie umo\u017enia precvi\u010di\u0165 ka\u017ed\u00fa kon\u010datinu zvl\u00e1\u0161\u0165, \u010do je d\u00f4le\u017eit\u00e9 pre predch\u00e1dzanie disbalanci\u00e1m.<\/li>\n\n\n\n<li>Nezab\u00fadajte aj na <strong>dostato\u010dn\u00fd odpo\u010dinok.<\/strong> K \u00faplnej regener\u00e1cii svalovej partie d\u00f4jde priemerne za 24 &#8211; 72 hod\u00edn. <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\">Odpor\u00fa\u010dan\u00e1 z\u00e1\u0165a\u017e a po\u010det opakovan\u00ed<\/h3>\n\n\n\n<p>Z\u00e1\u0165a\u017e sa spravidla po\u010d\u00edta pod\u013ea va\u0161ej hodnoty 1RM (one-repetition maximum) alebo 1 opakovanie s maxim\u00e1lnou v\u00e1hou. Ide o <strong>najvy\u0161\u0161iu hmotnos\u0165, ktor\u00fa zvl\u00e1dnete zdvihn\u00fa\u0165 1-kr\u00e1t<\/strong> s udr\u017ean\u00edm spr\u00e1vnej techniky. Na \u010fal\u0161ie opakovanie by v\u00e1m u\u017e nemala zosta\u0165 sila ani energia. Hodnota sa potom uv\u00e1dza v percent\u00e1ch. Ke\u010f je napr\u00edklad va\u0161a 1RM na drep 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><\/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\"><p style=\"text-align: center\">Tr\u00e9ningov\u00fd cie\u013e<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Z\u00e1\u0165a\u017e (% z 1RM)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Po\u010det opakovan\u00ed<\/th><th class=\"has-text-align-center\" data-align=\"center\">Po\u010det s\u00e9ri\u00ed<\/th><th class=\"has-text-align-center\" data-align=\"center\">Odpo\u010dinok medzi s\u00e9riami<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Rozvoj sily<\/td><td class=\"has-text-align-center\" data-align=\"center\">80 \u2013 95 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 sek\u00fand \u2013 4 min\u00faty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rast svalovej hmoty (hypertrofia)<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 80 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 3 min\u00faty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Chudnutie<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 80 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 3 min\u00faty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Svalov\u00e1 vytrvalos\u0165<\/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 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;1 min\u00fata<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Pokia\u013e sa chcete viac dozvedie\u0165 o tom, ako si spr\u00e1vne zvoli\u0165 z\u00e1\u0165a\u017e pod\u013ea svojho cie\u013ea, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/\"><strong>Ak\u00e9 v\u00e1hy dv\u00edha\u0165 pre rast svalov, sily alebo chudnutie?<\/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.sk\/blog\/wp-content\/uploads\/2024\/04\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg\" alt=\"Ako spr\u00e1vne cvi\u010di\u0165 s posil\u0148ovacou ty\u010dou?\" class=\"wp-image-565315\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 s posil\u0148ovacou ty\u010dou?\" 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_zakladnych_cvikov_s_osou\"><\/span>10 z\u00e1kladn\u00fdch cvikov s osou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne\u017e sa pust\u00edte do cvikov s osou, <strong>zahrejte cel\u00e9 telo<\/strong>. Sta\u010d\u00ed p\u00e1r min\u00fat r\u00fdchlej ch\u00f4dze \u010di behu na p\u00e1se alebo zara\u010fte veslovanie na <a href=\"https:\/\/gymbeam.sk\/veslovaci-trenazer-gymbeam.html\">trena\u017e\u00e9ri<\/a> pr\u00edpadne jazdu na <a href=\"https:\/\/gymbeam.sk\/air-bike-trenazer-gymbeam.html\">air biku<\/a>. Potom sa presu\u0148te na <a href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\">cvi\u010debn\u00fa podlo\u017eku<\/a> a <strong>rozh\u00fdbte v\u0161etky k\u013aby<\/strong>. Potom m\u00f4\u017eete zaradi\u0165 p\u00e1r <a href=\"https:\/\/gymbeam.sk\/blog\/15-cvikov-s-penovym-valcom-na-cvicenie\/\">cvikov s mas\u00e1\u017enym valcom<\/a>, ktor\u00fd pom\u00f4\u017ee <strong>svaly prekrvi\u0165<\/strong>, a t\u00fdm ich lep\u0161ie pripravi\u0165 na z\u00e1\u0165a\u017e.<\/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\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov a uchopte <a href=\"https:\/\/gymbeam.sk\/olympijska-tyc-eternal-power-gymbeam.html\">os<\/a> nadhmatom oboma rukami. Narovnajte sa a mierne pokr\u010dte kolen\u00e1. Zdvihnite os a\u017e pod bradu, tesne pred horn\u00fa \u010das\u0165 hrudn\u00edka. Z\u00e1p\u00e4stie dr\u017ete rovno, ramen\u00e1 stiahnite smerom od u\u0161\u00ed a lopatky fixujte k sebe.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom kontrolovan\u00fdm pohybom vzpa\u017ete. Potom s n\u00e1dychom plynule vr\u00e1\u0165te ty\u010d do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zdvihnut\u00e9 ramen\u00e1, ohnut\u00e9 z\u00e1p\u00e4stia, nekontrolovan\u00fd (\u0161klbav\u00fd) pohyb, nevhodn\u00e1 z\u00e1\u0165a\u017e, preh\u00fdbanie v chrbte, nedostato\u010dn\u00e1 aktiv\u00e1cia stredu tela.<\/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.sk\/blog\/wp-content\/uploads\/2024\/04\/Overhead-press.gif\" alt=\"Ako cvi\u010di\u0165 tlak nad hlavu?\" class=\"wp-image-565445\" title=\"Ako cvi\u010di\u0165 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\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov a uchopte os nadhmatom oboma rukami. Zdvihnite os a\u017e pod bradu tesne pred horn\u00fa \u010das\u0165 hrudn\u00edka. Z\u00e1p\u00e4stie dr\u017ete rovno, ramen\u00e1 stiahnite smerom od u\u0161\u00ed a lopatky fixujte k sebe. Urobte \u013eahk\u00fd podrep.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom narovnajte nohy a z\u00e1rove\u0148 dynamicky vzpa\u017ete. Myslite na to, \u017ee sila by mala vych\u00e1dza\u0165 najm\u00e4 z va\u0161ich n\u00f4h. Pri pohybe osi hore v\u017edy zatiahnite hlavu dozadu, aby ste sa neudreli do brady. Potom s n\u00e1dychom plynule vr\u00e1\u0165te ty\u010d do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zdvihnut\u00e9 ramen\u00e1, ohnut\u00e9 z\u00e1p\u00e4stie, nevhodn\u00e1 z\u00e1\u0165a\u017e, preh\u00fdbanie v chrbte, nedostato\u010dn\u00e1 aktiv\u00e1cia stredu tela.<\/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.sk\/blog\/wp-content\/uploads\/2024\/04\/Push-press.gif\" alt=\"Ako cvi\u010di\u0165 v\u00fdrazov\u00fd tlak nad hlavu?\" class=\"wp-image-565461\" title=\"Ako cvi\u010di\u0165 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\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov a uchopte <a href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-150-cm-gymbeam.html\">os<\/a> podhmatom pribli\u017ene na \u0161\u00edrku va\u0161ich ramien. Postavte sa vzpriamene s mierne pokr\u010den\u00fdmi kolenami a os dr\u017ete natiahnut\u00fdmi rukami pri va\u0161ich bokoch.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom pomocou kontrakcie bicepsu pokr\u010dte lakte a zdvihnite ty\u010d k ramen\u00e1m. V hornej polohe m\u00f4\u017eete zaradi\u0165 1 \u2013 2 sekundov\u00fa v\u00fddr\u017e. Potom s n\u00e1dychom vr\u00e1\u0165te \u010dinku kontrolovane do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zap\u00e1janie doln\u00fdch kon\u010dat\u00edn, lakte smeruj\u00face od tela, oh\u00fdbanie z\u00e1p\u00e4stia, preh\u00fdbanie sa v spodnej \u010dasti chrbta, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00fd rozsah pohybu, nevhodne zvolen\u00e1 z\u00e1\u0165a\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.sk\/blog\/wp-content\/uploads\/2024\/04\/Bicepsovy-zdvih.gif\" alt=\"Ako cvi\u010di\u0165 bicepsov\u00fd zdvih?\" class=\"wp-image-565365\" title=\"Ako cvi\u010di\u0165 bicepsov\u00fd zdvih?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Pr\u00ed\u0165ahy v predklone (Bent Over Row)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov a \u013eahko pokr\u010dte kolen\u00e1. Mierne sa predklo\u0148te s t\u00fdm, \u017ee chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed, ramen\u00e1 stiahnut\u00e9 smerom od u\u0161\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. Uchopte \u010dinku nadhmatom na \u0161\u00edrku va\u0161ich ramien a zdvihnite ju do v\u00fd\u0161ky ku kolen\u00e1m.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom pomocou kontrakcie svalov chrbta a pa\u017e\u00ed pritiahnite \u010dinku k bokom. Potom ju kontrolovane vr\u00e1\u0165te sp\u00e4\u0165 ku kolen\u00e1m a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Gu\u013eatenie chrbta, vyrovnanie kolien, nedostato\u010dn\u00fd predklon trupu, nedostato\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.sk\/blog\/wp-content\/uploads\/2024\/04\/Bent-over-row.gif\" alt=\"Ako cvi\u010di\u0165 pr\u00ed\u0165ahy osi na chrb\u00e1t?\" class=\"wp-image-565349\" title=\"Ako cvi\u010di\u0165 pr\u00ed\u0165ahy osi na chrb\u00e1t?\"\/><\/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\u00fdchodiskov\u00e1 poloha:<\/strong> Polo\u017ete os do <a href=\"https:\/\/gymbeam.sk\/posilnovacie-klietky-a-stojany\">stojana<\/a> a \u013eahnite si pod \u0148u chrbtom na <a href=\"https:\/\/gymbeam.sk\/rovna-lavica-gymbeam.html\">vodorovn\u00fa lavicu.<\/a> Lopatky dr\u017ete pri sebe a \u010dinku uchopte nadhmatom. Dr\u017ete rovn\u00e9 z\u00e1p\u00e4stie a lakte priamo pod osou. \u0160\u00edrka \u00fachopu je o nie\u010do v\u00e4\u010d\u0161ia ako \u0161\u00edrka va\u0161ich ramien. Chodidl\u00e1 s\u00fa celou plochou polo\u017een\u00e9 na zemi a kolen\u00e1 zvieraj\u00fa uhol pribli\u017ene 90 stup\u0148ov. V priebehu cviku je mo\u017en\u00e9 \u013eahk\u00e9 prehnutie v chrbte. Ramen\u00e1 a zadok zost\u00e1vaj\u00fa celou plochou na podlo\u017eke. Z\u00e1rove\u0148 stred tela aj sedacie svaly s\u00fa po\u010das cvi\u010denia akt\u00edvne.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Zlo\u017ete os zo stojana a dr\u017ete ju nad telom (hrudn\u00edkom). Potom ju s n\u00e1dychom pomaly sp\u00fa\u0161\u0165ajte na hrudn\u00edk. V spodnej f\u00e1ze sa os \u013eahko dotkne hrude, zhruba v strede hrudnej kosti. Potom s v\u00fddychom pomocou kontrakcie prsn\u00fdch svalov zatla\u010dte do \u010dinky smerom nahor a\u017e do tej v\u00fd\u0161ky, kedy m\u00e1te takmer narovnan\u00e9 lakte. Dr\u00e1ha osi v smere nahor by mala opisova\u0165 \u013eahk\u00fd obl\u00fak. Po n\u00e1vrate do v\u00fdchodiskovej polohy nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Tla\u010denie lak\u0165ov k telu, nekontrolovan\u00fd pohyb, nevhodne zvolen\u00e1 z\u00e1\u0165a\u017e, nadmern\u00e9 preh\u00fdbanie v chrbte, nedostato\u010dn\u00e1 aktiv\u00e1cia stredu tela a zadku, 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.sk\/blog\/wp-content\/uploads\/2024\/04\/Bench-press.gif\" alt=\"Ako cvi\u010di\u0165 bench press?\" class=\"wp-image-565333\" title=\"Ako cvi\u010di\u0165 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\u00fdchodiskov\u00e1 poloha:<\/strong> Nastavte si os s vhodne nalo\u017eenou v\u00e1hou na posil\u0148ovac\u00ed stojan. Postavte sa pod os, polo\u017ete si ju za krk a chy\u0165te oboma rukami ved\u013ea ramien s t\u00fdm, \u017ee lakte smeruj\u00fa dole. Aktivujte stred tela, zlo\u017ete ty\u010d zo stojana a urobte krok vzad. Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov alebo do e\u0161te u\u017e\u0161ieho postoja a mierne pokr\u010dte kolen\u00e1.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Nad\u00fdchnite sa a s plynul\u00fdm predklonom urobte pohyb panvy dozadu. Chrb\u00e1t zost\u00e1va po cel\u00fd \u010das v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadku a zadnej strany stehien plynule narovnajte. Potom vykonajte \u010fal\u0161ie opakovanie. Po ukon\u010den\u00ed s\u00e9rie vr\u00e1\u0165te os sp\u00e4\u0165 do stojana.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie v chrbte, mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia zadku a stehien.<\/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.sk\/blog\/wp-content\/uploads\/2024\/04\/Good-morning.gif\" alt=\"Ako cvi\u010di\u0165 good morning?\" class=\"wp-image-565381\" title=\"Ako cvi\u010di\u0165 good morning?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Zadn\u00fd drep (Back Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Nastavte si os s vhodne nalo\u017eenou z\u00e1\u0165a\u017eou na <a href=\"https:\/\/gymbeam.sk\/stojan-na-drepy-gymbeam.html\" class=\"ek-link\">posil\u0148ovac\u00ed stojan<\/a>. Postavte sa pod os s chodidlami zhruba na \u0161\u00edrku ramien. Polo\u017ete si os za krk a chy\u0165te ju oboma rukami ved\u013ea ramien s t\u00fdm, \u017ee lakte smeruj\u00fa dole. Aktivujte stred tela, zlo\u017ete ty\u010d zo stojana a urobte krok vzad.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Nad\u00fdchnite sa a pohybom panvy dozadu a dole urobte drep. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadku a prednej strany stehien plynule narovnajte. Potom vykonajte \u010fal\u0161ie opakovanie. Po ukon\u010den\u00ed s\u00e9rie vr\u00e1\u0165te os sp\u00e4\u0165 do stojana.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie v chrbte, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie dopredu, vt\u00e1\u010danie kolien dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, prepad\u00e1vanie na \u0161pi\u010dku alebo na p\u00e4tu, nadmern\u00e1 alebo nedostato\u010dn\u00e1 z\u00e1\u0165a\u017e na osi.<\/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.sk\/blog\/wp-content\/uploads\/2024\/04\/Zadni-drep.gif\" alt=\"Ako cvi\u010di\u0165 zadn\u00fd drep?\" class=\"wp-image-565413\" title=\"Ako cvi\u010di\u0165 zadn\u00fd drep?\"\/><\/figure>\n<\/div>\n\n\n<p>\u010eal\u0161ie vari\u00e1cie drepu n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\"><strong>Drepy: Benefity, spr\u00e1vne prevedenie a naj\u00fa\u010dinnej\u0161ie varianty na doma aj do posil\u0148ovne.<\/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. Predn\u00fd v\u00fdpad (Forward Lunge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov. Os polo\u017ete na stojan <a href=\"https:\/\/gymbeam.sk\/posilnovacia-klietka-gymbeam.html\">posil\u0148ovacej klietky<\/a> a nalo\u017ete si na \u0148u vhodn\u00fa z\u00e1\u0165a\u017e v podobe <a href=\"https:\/\/gymbeam.sk\/kotuc-iron-plate-51mm-gymbeam.html\">kot\u00fa\u010dov<\/a>. Potom si ju polo\u017ete na chrb\u00e1t a chy\u0165te zo str\u00e1n ved\u013ea ramien.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Nad\u00fdchnite sa, v\u00e1hu preneste na jednu nohu a druh\u00fa urobte kontrolovane v\u00fdpad vpred. Dosta\u0148te sa do h\u013abky, kedy va\u0161e stehno zviera s l\u00fdtkom v kolene pribli\u017ene 90 stup\u0148ov, alebo e\u0161te hlb\u0161ie. S v\u00fddychom pomocou aktiv\u00e1cie svalov prednej strany stehien a zadku sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a vykonajte v\u00fdpad druhou nohou.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie dopredu, vt\u00e1\u010danie kolena dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, zl\u00e1 koordin\u00e1cia 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.sk\/blog\/wp-content\/uploads\/2024\/04\/Vypad.gif\" alt=\"Ako cvi\u010di\u0165 predn\u00fd v\u00fdpad?\" class=\"wp-image-565397\" title=\"Ako cvi\u010di\u0165 predn\u00fd v\u00fdpad?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. M\u0155tvy \u0165ah (Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa pred nalo\u017een\u00fa os s kot\u00fa\u010dmi s chodidlami pribli\u017ene na \u0161\u00edrku va\u0161ich bokov. \u0160pi\u010dky chodidiel smeruj\u00fa vpred. Pokr\u010dte kolen\u00e1 a predklo\u0148te sa k osi tak, aby v\u00e1\u0161 chrb\u00e1t zostal v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. Potom oboma rukami chy\u0165te os nadhmatom alebo striedav\u00fdm \u00fachopom v pr\u00edpade ve\u013ekej hmotnosti na osi (jednou rukou nadhmatom, druhou podhmatom). \u0160\u00edrka \u00fachopu je pribli\u017ene vo vzdialenosti va\u0161ich ramien alebo o nie\u010do \u0161ir\u0161ia.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Nad\u00fdchnite sa a s v\u00fddychom sa pomocou aktiv\u00e1cie svalov stehien a zadku postupne narovnajte. Najprv narovnajte kolen\u00e1 a plynule potom aj trup. Os cestou hore prech\u00e1dza tesne pred nohami. N\u00e1sledne nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Gu\u013eatenie chrbta, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/04\/Mrtvy-tah.gif\" alt=\"Ako cvi\u010di\u0165 m\u0155tvy \u0165ah?\" class=\"wp-image-565429\" title=\"Ako cvi\u010di\u0165 m\u0155tvy \u0165ah?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Rumunsk\u00fd m\u0155tvy \u0165ah (Romanian Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa pred nalo\u017een\u00fa os s chodidlami na \u0161\u00edrku va\u0161ich bokov. Oboma rukami ju uchopte pribli\u017ene na \u0161\u00edrku va\u0161ich ramien. Narovnajte sa a ty\u010d dr\u017ete natiahnut\u00fdmi rukami pred stehnami. Kolen\u00e1 mierne pokr\u010dte.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S n\u00e1dychom urobte pohyb panvy dozadu a kontrolovane sa predkl\u00e1\u0148ajte. Os by mala \u00eds\u0165 tesne pred nohami. Sna\u017ete sa ju dosta\u0165 a\u017e pred \u010dlenky, ale v\u017edy myslite na to, \u017ee chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. Potom sa pomocou kontrakcie zadnej strany stehien a zadku s v\u00fddychom narovnajte. Hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, gu\u013eatenie chrbta, 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.sk\/blog\/wp-content\/uploads\/2024\/04\/Rumun-mrtvy-tah.gif\" alt=\"Ako cvi\u010di\u0165 rumunsk\u00fd m\u0155tvy \u0165ah?\" class=\"wp-image-565477\" title=\"Ako cvi\u010di\u0165 rumunsk\u00fd m\u0155tvy \u0165ah?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dalej\"><\/span>Kam \u010falej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Na horn\u00fa aj doln\u00fa \u010das\u0165 tela si m\u00f4\u017eete zacvi\u010di\u0165 aj s powerbagom, in\u0161pir\u00e1ciu na tr\u00e9ning n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/15-najlepsich-cvikov-s-powerbagom-na-cele-telo\/\"><strong>15 najlep\u0161\u00edch cvikov s powerbagom na cel\u00e9 telo.<\/strong><\/a><\/li>\n\n\n\n<li>V r\u00e1mci tr\u00e9ningu hlavn\u00fdch svalov\u00fdch parti\u00ed m\u00f4\u017eete zaradi\u0165 aj cviky z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/\"><strong>13 najlep\u0161\u00edch cvikov s fit loptou na cel\u00e9 telo.<\/strong><\/a><\/li>\n\n\n\n<li>S osou m\u00f4\u017eete tr\u00e9nova\u0165 aj hip thrust, ako na neho, sa dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/\"><strong>Ako spr\u00e1vne cvi\u010di\u0165 hip thrust pre dokonal\u00fd zadok? 6 najlep\u0161\u00edch variantov.<\/strong><\/a><\/li>\n\n\n\n<li>Pokia\u013e sa chcete zamera\u0165 na tr\u00e9ning dolnej polovice tela, vysk\u00fa\u0161a\u0165 m\u00f4\u017eete <a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/\"><strong>9 najlep\u0161\u00edch cvikov na stehn\u00e1 a l\u00fdtka<\/strong><\/a> alebo <strong><a href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\">9 najlep\u0161\u00edch cvikov na zadok a nohy<\/a><\/strong>.<\/li>\n\n\n\n<li>Pokia\u013e si neviete rady s vytvoren\u00edm tr\u00e9ningov\u00e9ho pl\u00e1nu, pom\u00f4\u017ee v\u00e1m s t\u00fdm \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n do posil\u0148ovne.<\/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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cviky s osou tvoria z\u00e1klad silov\u00e9ho tr\u00e9ningu. Preveria svaly cel\u00e9ho tela, podporia <strong>budovanie sily, svalovej hmoty, <\/strong>ale aj <strong>chudnutie.<\/strong> Ka\u017ed\u00fd si m\u00f4\u017ee prisp\u00f4sobi\u0165 v\u00e1hu, po\u010det opakovan\u00ed a s\u00e9ri\u00ed pod\u013ea toho, \u010do je jeho cie\u013eom. V\u010faka tomu m\u00f4\u017eu z ich benefitov \u0165a\u017ei\u0165 \u0161portovci v\u0161etk\u00fdch \u00farovn\u00ed. V\u017edy je ale potrebn\u00e9 myslie\u0165 na spr\u00e1vnu techniku a nezab\u00fada\u0165 ani na dostato\u010dn\u00fa regener\u00e1ciu a kvalitn\u00fa stravu, ktor\u00e1 podpor\u00ed v\u00fdsledky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosn\u00fd? Ak \u00e1no, zdie\u013eajte ho aj so svojimi priate\u013emi a pode\u013ete sa s nimi o in\u0161pir\u00e1ciu na tr\u00e9ning 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 s\u00fa z\u00e1kladom silov\u00e9ho tr\u00e9ningu. Patria medzi ne drepy, m\u0155tve \u0165ahy alebo bench press. Ako ich cvi\u010di\u0165 spr\u00e1vne na dosiahnutie najlep\u0161\u00edch v\u00fdsledkov vysvetl\u00ed dne\u0161n\u00fd \u010dl\u00e1nok.<\/p>\n","protected":false},"author":129,"featured_media":565257,"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":[3],"tags":[6058,6168,6137],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-566666","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cviky","9":"tag-pomocky-na-cvicenie","10":"tag-silovy-trening","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>Ako cvi\u010di\u0165 s osou? 10 z\u00e1kladn\u00fdch cvikov na cel\u00e9 telo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cviky s osou, ako je drep, m\u0155tvy \u0165ah alebo bench press, patria do z\u00e1kladov silov\u00e9ho tr\u00e9ningu. Pom\u00f4\u017eu budova\u0165 silu, svalov\u00fa hmotu aj schudn\u00fa\u0165. Ako ich robi\u0165 spr\u00e1vne?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/ako-cvicit-s-osou-10-zakladnych-cvikov-na-cele-telo\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako cvi\u010di\u0165 s osou? 10 z\u00e1kladn\u00fdch cvikov na cel\u00e9 telo - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Cviky s osou, ako je drep, m\u0155tvy \u0165ah alebo bench press, patria do z\u00e1kladov silov\u00e9ho tr\u00e9ningu. Pom\u00f4\u017eu budova\u0165 silu, svalov\u00fa hmotu aj schudn\u00fa\u0165. 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