{"id":573437,"date":"2024-05-29T10:00:00","date_gmt":"2024-05-29T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=573437"},"modified":"2024-06-24T08:05:14","modified_gmt":"2024-06-24T06:05:14","slug":"12-nejlepsich-cviku-na-vrsek-tela-s-nastavitelnou-sadou-bench-press-expanderu","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-vrsek-tela-s-nastavitelnou-sadou-bench-press-expanderu\/","title":{"rendered":"12 nejlep\u0161\u00edch cvik\u016f na vr\u0161ek t\u011bla s nastavitelnou sadou bench press expand\u00e9r\u016f"},"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\/12-nejlepsich-cviku-na-vrsek-tela-s-nastavitelnou-sadou-bench-press-expanderu\/#Co_je_to_nastavitelna_sada_bench_press_expanderu\" title=\"Co je to nastaviteln\u00e1 sada bench press expand\u00e9r\u016f?\">Co je to nastaviteln\u00e1 sada bench press expand\u00e9r\u016f?<\/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\/12-nejlepsich-cviku-na-vrsek-tela-s-nastavitelnou-sadou-bench-press-expanderu\/#Proc_cvicit_s_nastavitelnou_sadou_bench_press_expanderu\" title=\"Pro\u010d cvi\u010dit s nastavitelnou sadou bench press expand\u00e9r\u016f?\">Pro\u010d cvi\u010dit s nastavitelnou sadou bench press expand\u00e9r\u016f?<\/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\/12-nejlepsich-cviku-na-vrsek-tela-s-nastavitelnou-sadou-bench-press-expanderu\/#Jak_cvicit_s_nastavitelnou_sadou_bench_press_expanderu\" title=\"Jak cvi\u010dit s nastavitelnou sadou bench press expand\u00e9r\u016f?\">Jak cvi\u010dit s nastavitelnou sadou bench press expand\u00e9r\u016f?<\/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\/12-nejlepsich-cviku-na-vrsek-tela-s-nastavitelnou-sadou-bench-press-expanderu\/#12_ucinnych_cviku_s_nastavitelnou_sadou_bench_press_expanderu_na_horni_polovinu_tela\" title=\"12 \u00fa\u010dinn\u00fdch cvik\u016f s nastavitelnou sadou bench press expand\u00e9r\u016f na horn\u00ed polovinu t\u011bla\">12 \u00fa\u010dinn\u00fdch cvik\u016f s nastavitelnou sadou bench press expand\u00e9r\u016f na horn\u00ed polovinu t\u011bla<\/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\/12-nejlepsich-cviku-na-vrsek-tela-s-nastavitelnou-sadou-bench-press-expanderu\/#Kam_dal\" title=\"Kam d\u00e1l?&nbsp;\">Kam d\u00e1l?&nbsp;<\/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\/12-nejlepsich-cviku-na-vrsek-tela-s-nastavitelnou-sadou-bench-press-expanderu\/#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>V\u011bd\u011bli jste, \u017ee si m\u016f\u017eete zacvi\u010dit bench i bez nalo\u017een\u00e9 osy a posilovac\u00ed lavice? Sta\u010d\u00ed v\u00e1m k tomu nastaviteln\u00e1 sada bench press expand\u00e9r\u016f, kter\u00e1 slou\u017e\u00ed jako <strong>funk\u010dn\u00ed alternativa t\u011b\u017ek\u00fdch \u010dinek.<\/strong> Je ide\u00e1ln\u00ed na dom\u00e1c\u00ed tr\u00e9nink a dal\u0161\u00ed v\u00fdhodou je, \u017ee si na n\u00ed m\u016f\u017eete upravovat z\u00e1t\u011b\u017e podle pot\u0159eby. Krom\u011b toho s n\u00ed komplexn\u011b procvi\u010d\u00edte celou horn\u00ed polovinu t\u011bla. Inspiraci na funk\u010dn\u00ed cviky s bench press expand\u00e9ry na ramena, biceps, hrudn\u00edk nebo z\u00e1da najdete v dne\u0161n\u00edm \u010dl\u00e1nku.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_to_nastavitelna_sada_bench_press_expanderu\"><\/span>Co je to nastaviteln\u00e1 sada bench press expand\u00e9r\u016f?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/nastavitelna-sada-bench-press-expanderu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Nastaviteln\u00e1 sada bench press expand\u00e9r\u016f<\/a> je takov\u00e1 <strong>p\u0159\u00edru\u010dn\u00ed dom\u00e1c\u00ed posilovna.<\/strong> Vyu\u017eijete ji jako alternativu \u010dinek a posilovac\u00edch stroj\u016f. Hlavn\u00ed \u010d\u00e1st\u00ed je dlouh\u00fd, \u0161irok\u00fd p\u00e1s s rukoje\u0165mi neboli bench press expand\u00e9r. Na ten se p\u0159ipojuj\u00ed<strong> kr\u00e1tk\u00e9 a dlouh\u00e9 odporov\u00e9 gumy,<\/strong> kter\u00fdmi si m\u016f\u017eete upravovat z\u00e1t\u011b\u017e. Manipulace a pou\u017e\u00edv\u00e1n\u00ed t\u00e9to pom\u016fcky je nav\u00edc opravdu jednoduch\u00e9 a \u00faprava z\u00e1t\u011b\u017ee v\u00e1m zabere jen p\u00e1r sekund.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sou\u010d\u00e1st\u00ed je tak\u00e9 tr\u00e9ninkov\u00e1 ty\u010d, kter\u00e1 nahrazuje osu. S del\u0161\u00edmi expand\u00e9ry si nav\u00edc m\u016f\u017eete po p\u0159ipojen\u00ed rukojet\u00ed zacvi\u010dit i samostatn\u011b. V sad\u011b najdete tak\u00e9 adapt\u00e9ry na kotn\u00edky nebo kotvu do dve\u0159\u00ed, kter\u00e1 se hod\u00ed t\u0159eba v p\u0159\u00edpad\u011b, \u017ee nem\u00e1te k dispozici hrazdu. Tato pom\u016fcka <strong>nen\u00ed pouze na bench press, <\/strong>vyu\u017eijete ji i na dal\u0161\u00ed cviky, jako jsou bicepsov\u00e9 zdvihy, tricepsov\u00e9 tlaky, upa\u017eov\u00e1n\u00ed nebo d\u0159epy \u010di zakop\u00e1v\u00e1n\u00ed.Procvi\u010d\u00edte s n\u00ed svaly cel\u00e9ho t\u011bla, co\u017e se hod\u00ed, a\u0165 u\u017e je va\u0161\u00edm c\u00edlem <a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">budov\u00e1n\u00ed svalov\u00e9 hmoty<\/a>, \u010di <a href=\"https:\/\/gymbeam.cz\/blog\/jednoduche-zaklady-hubnuti-budete-prekvapeni-co-je-opravdu-dulezite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hubnut\u00ed<\/a>.<\/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=\"Proc_cvicit_s_nastavitelnou_sadou_bench_press_expanderu\"><\/span>Pro\u010d cvi\u010dit s nastavitelnou sadou bench press expand\u00e9r\u016f?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/posilnovaci-gumy-a-expandery\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Posilovac\u00ed gumy a expand\u00e9ry<\/a> obecn\u011b pat\u0159\u00ed mezi <strong>obl\u00edben\u00e9 pom\u016fcky na cvi\u010den\u00ed.<\/strong> Nejsp\u00ed\u0161 ka\u017ed\u00fd sportovec m\u00e1 doma alespo\u0148 jednu odporovou gumu. Ta se hod\u00ed na zah\u0159\u00e1t\u00ed a aktivaci sval\u016f, posilov\u00e1n\u00ed cel\u00e9ho t\u011bla nebo na rehabilita\u010dn\u00ed cvi\u010den\u00ed. M\u00edt doma celou sadu expand\u00e9r\u016f m\u00e1 v\u0161ak \u0159adu dal\u0161\u00edch v\u00fdhod.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Hod\u00ed se na kvalitn\u00ed dom\u00e1c\u00ed tr\u00e9nink<\/h3>\n\n\n\n<p>Sadu expand\u00e9r\u016f ocen\u00edte v p\u0159\u00edpad\u011b, \u017ee<strong> cvi\u010d\u00edte zejm\u00e9na doma. <\/strong>Stejn\u011b tak se hod\u00ed, <strong>pokud nem\u00e1te \u010das nebo chu\u0165 j\u00edt do posilovny,<\/strong> ale tr\u00e9nink nechcete vynechat. Odporov\u00e9 gumy sice nedok\u00e1\u017eou zcela nahradit t\u011b\u017ek\u00e9 \u010dinky, ale sami mo\u017en\u00e1 budete p\u0159ekvapeni, \u017ee si s nimi tak\u00e9 po\u0159\u00e1dn\u011b zamak\u00e1te.&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. Procvi\u010d\u00edte s n\u00ed cel\u00e9 t\u011blo<\/h3>\n\n\n\n<p>Expand\u00e9ry jsou ide\u00e1ln\u00ed na <strong>tr\u00e9nink horn\u00ed poloviny t\u011bla.<\/strong> Krom\u011b ramen, pa\u017e\u00ed, zad a hrudn\u00edku je v\u0161ak vyu\u017eijete i na posilov\u00e1n\u00ed <strong>b\u0159icha, h\u00fd\u017ed\u00ed a nohou. <\/strong>Jedn\u00e1 se tak o komplexn\u00ed fitness pom\u016fcku, kterou si zpest\u0159\u00edte cvi\u010debn\u00ed rutinu.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud hled\u00e1te tak\u00e9 \u00fa\u010dinn\u00e9 cviky s klasickou posilovac\u00ed gumou, najdete je v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/33-cviku-s-posilovaci-gumou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>30 cvik\u016f s posilovac\u00ed gumou na cel\u00e9 t\u011blo.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Zacvi\u010d\u00ed si s n\u00ed za\u010d\u00e1te\u010dn\u00edci i pokro\u010dil\u00ed<\/h3>\n\n\n\n<p><strong>Z\u00e1t\u011b\u017e na bench press expand\u00e9ru si m\u016f\u017eete upravit dle sv\u00fdch pot\u0159eb.<\/strong> Sta\u010d\u00ed odpojit nebo p\u0159ipojit odporov\u00e9 gumy podle toho, jak jste na tom silov\u011b. D\u00edky tomu si s touto sadou zacvi\u010d\u00edlid\u00e9, kte\u0159\u00ed se posilov\u00e1n\u00edm za\u010d\u00ednaj\u00ed, stejn\u011b jako pokro\u010dil\u00ed sportovci.<\/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. Je skladn\u00e1 a p\u0159enosn\u00e1<\/h3>\n\n\n\n<p>Nastaviteln\u00e1 sada expand\u00e9r\u016f<strong> je skladn\u00e1 a doma v\u00e1m zabere minimum m\u00edsta.<\/strong> M\u016f\u017eete ji schovat do sk\u0159\u00edn\u011b, pod postel nebo do rohu m\u00edstnosti. Expand\u00e9ry si m\u016f\u017eete vz\u00edt i na tr\u00e9nink venku nebo na <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">workoutov\u00e9 h\u0159i\u0161t\u011b<\/a>. V tom m\u00e1 velkou v\u00fdhodu p\u0159i srovn\u00e1n\u00ed s \u010dinkami nebo jin\u00fdmi druhy z\u00e1t\u011b\u017ee, kter\u00e9 se p\u0159en\u00e1\u0161\u00ed slo\u017eit\u011bji. Ty si z dom\u00e1c\u00edho gymu t\u011b\u017eko p\u0159enesete do venkovn\u00ed outdoor posilovny.<\/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\/05\/2-1124x750.png\" alt=\"Co je to bench press expand\u00e9r? \" class=\"wp-image-573501\" title=\"Co je to bench press expand\u00e9r? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/2-1124x750.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/2-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/2-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/2.png 1813w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_cvicit_s_nastavitelnou_sadou_bench_press_expanderu\"><\/span>Jak cvi\u010dit s nastavitelnou sadou bench press expand\u00e9r\u016f?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u00ed\u017ee najdete<strong> cviky na ramena, bicepsy, tricepsy, hrudn\u00edk i z\u00e1da. <\/strong>M\u016f\u017eete si tak vybrat ty, kter\u00e9 se v\u00e1m nejl\u00e9pe hod\u00ed do tr\u00e9ninkov\u00e9ho pl\u00e1nu. Klidn\u011b je p\u0159idejte k posilov\u00e1n\u00ed jin\u00e9 t\u011blesn\u00e9 partie nebo si z nich vytvo\u0159te samostatn\u00fd tr\u00e9nink. Pro dosa\u017een\u00ed v\u00fdsledk\u016f je d\u016fle\u017eit\u00e9 tyto cviky prov\u00e1d\u011bt pravideln\u011b, <strong>ide\u00e1ln\u011b 2\u20133kr\u00e1t t\u00fddn\u011b. <\/strong>Postupn\u011b zvy\u0161ujte n\u00e1ro\u010dnost cvik\u016f p\u0159id\u00e1n\u00edm po\u010dtu opakov\u00e1n\u00ed nebo dal\u0161\u00ed odporov\u00e9 gumy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010det opakov\u00e1n\u00ed ka\u017ed\u00e9ho cviku je <strong>8\u201312 (na ka\u017edou stranu), kter\u00e9 odcvi\u010d\u00edte ve 3\u20134 s\u00e9ri\u00edch. <\/strong>Za\u010dn\u011bte s ni\u017e\u0161\u00edmi po\u010dty opakov\u00e1n\u00ed i s\u00e9ri\u00ed a pak postupn\u011b p\u0159id\u00e1vejte. To stejn\u00e9 plat\u00ed pro z\u00e1t\u011b\u017e. Zvy\u0161ujte ji pouze v p\u0159\u00edpad\u011b, \u017ee v\u00e1m to moc nesn\u00ed\u017e\u00ed rozsah pohybu a celkov\u011b nezhor\u0161\u00ed techniku cviku. Ta je toti\u017e pro dosa\u017een\u00ed v\u00fdsledk\u016f kl\u00ed\u010dov\u00e1.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S t\u00edm, jak si vytvo\u0159it vlastn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n, v\u00e1m pom\u016f\u017ee \u010dl\u00e1nek<a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n do posilovny.<\/strong><\/a><\/li>\n\n\n\n<li>Pro ka\u017ed\u00e9ho, kdo cvi\u010d\u00ed p\u0159ev\u00e1\u017en\u011b doma, m\u00e1me zase \u010dl\u00e1nek<a href=\"https:\/\/gymbeam.cz\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n na dom\u00e1c\u00ed cvi\u010den\u00ed?<\/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    <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=\"36322,46033,47623,48829\" ><\/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=\"12_ucinnych_cviku_s_nastavitelnou_sadou_bench_press_expanderu_na_horni_polovinu_tela\"><\/span>12 \u00fa\u010dinn\u00fdch cvik\u016f s nastavitelnou sadou bench press expand\u00e9r\u016f na horn\u00ed polovinu t\u011bla<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Krom\u011b nastaviteln\u00e9 sady bench press expand\u00e9r\u016f budete pot\u0159ebovat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/rucniky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ru\u010dn\u00edk<\/a>, kter\u00fd si d\u00e1te pod sebe. P\u0159ed samotn\u00fdm tr\u00e9ninkem se nezapome\u0148te lehce zah\u0159\u00e1t (b\u011bh na m\u00edst\u011b nebo sk\u00e1k\u00e1n\u00ed p\u0159es<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/svihadlo-crossfit-red-gymbeam-1.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> \u0161vihadlo<\/a>). Pot\u00e9 rozh\u00fdbejte cel\u00e9 t\u011blo a zam\u011b\u0159te se hlavn\u011b na ramena, pa\u017ee a z\u00e1da. Po skon\u010den\u00ed hlavn\u00ed \u010d\u00e1sti v\u011bnujte p\u00e1r minut protahov\u00e1n\u00ed. <\/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. Bench press&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Vezm\u011bte si bench press expander a p\u0159ipojte na n\u011bj 2\u20136 kr\u00e1tk\u00fdch odporov\u00fdch gum. Expand\u00e9r polo\u017ete na podlo\u017eku, prost\u0159edn\u00ed \u010d\u00e1st\u00ed zad si na n\u011bj lehn\u011bte. Pak zvedn\u011bte rukojeti a prot\u00e1hn\u011bte skrz n\u011b ty\u010d. N\u00e1sledn\u011b ji rukama chy\u0165te za konce. Nohy lehce pokr\u010dte a chodidla p\u0159it\u00e1hn\u011bte bl\u00ed\u017ee k h\u00fd\u017ed\u00edm. &nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem zatla\u010dte do ty\u010de a narovnejte pa\u017ee. Lokty v\u0161ak nechte v horn\u00ed poloze m\u00edrn\u011b pokr\u010den\u00e9. Myslete i na narovnan\u00e9 p\u0159edlokt\u00ed a sm\u011b\u0159ov\u00e1n\u00ed lokt\u016f od t\u011bla. S n\u00e1dechem se vra\u0165te 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>Tla\u010den\u00ed lokt\u016f k t\u011blu, nekontrolovan\u00fd pohyb, nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed v z\u00e1dech, 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\/05\/Bench-press.gif\" alt=\"Bench press s expand\u00e9rem\" class=\"wp-image-573517\" title=\"Bench press\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Rozpa\u017eov\u00e1n\u00ed (Chest Fly)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Vezm\u011bte bench press expander a p\u0159ipojte na n\u011bj 2\u20136 kr\u00e1tk\u00fdch odporov\u00fdch gum. Expand\u00e9r polo\u017ete na podlo\u017eku, horn\u00ed \u010d\u00e1st\u00ed zad si na n\u011bj lehn\u011bte. Pak chy\u0165te rukojeti m\u00edrn\u011b pokr\u010den\u00fdma rukama a rozpa\u017ete.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>St\u00e1le dr\u017ete nata\u017een\u00e9 pa\u017ee s m\u00edrn\u011b pokr\u010den\u00fdmi lokty a s v\u00fddechem p\u0159edpa\u017ete. S n\u00e1dechem se vra\u0165te 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> Nadm\u011brn\u00e9 pokr\u010den\u00ed lokt\u016f, nekontrolovan\u00fd pohyb, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, 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\/05\/Chest-fly.gif\" alt=\"Cviky rozpa\u017eov\u00e1n\u00ed s expand\u00e9rem \" class=\"wp-image-573565\" title=\"Cviky rozpa\u017eov\u00e1n\u00ed\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Kliky (Push Ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Vezm\u011bte bench press expander a p\u0159ipojte na n\u011bj 2\u20136 kr\u00e1tk\u00fdch odporov\u00fdch gum. Pak ho polo\u017ete na horn\u00ed \u010d\u00e1st zad a ob\u011bma rukama chy\u0165te rukojeti.Klekn\u011bte si, rukojeti polo\u017ete na zem a p\u0159ejd\u011bte do vzporu le\u017emo s nata\u017een\u00fdmi pa\u017eemi. Dlan\u011b s rozev\u0159en\u00fdmi prsty um\u00edst\u011bte pod ramena, kter\u00e1 sm\u011b\u0159uj\u00ed dol\u016f od u\u0161\u00ed, lopatky st\u00e1hn\u011bte k sob\u011b a lokty by m\u011bly sv\u00edrat s t\u011blem p\u0159ibli\u017en\u011b 45 stup\u0148\u016f. Aktivujte st\u0159ed t\u011bla a sna\u017ete se dr\u017eet postavu v jedn\u00e9 rovin\u011b. Neproh\u00fdbejte se v z\u00e1dech, zejm\u00e9na v bedern\u00ed oblasti.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Po n\u00e1dechu prove\u010fte klik a ve spodn\u00ed poloze se sna\u017ete hrudn\u00edkem lehce dotknout zem\u011b. Pot\u00e9 s v\u00fddechem zatla\u010dte celou plochou ruk do podlo\u017eky, vra\u0165te se do v\u00fdchoz\u00ed polohy a prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech (p\u0159edev\u0161\u00edm v bedern\u00ed oblasti), nestabiln\u00ed lopatky, lokty sm\u011b\u0159uj\u00edc\u00ed od t\u011bla.<\/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\/05\/Push-ups.gif\" alt=\"Kliky s expand\u00e9rem\" class=\"wp-image-573597\" title=\"Kliky s expand\u00e9rem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. P\u0159\u00edtahy vsed\u011b s ty\u010d\u00ed (Seated Rows With Bar)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Vezm\u011bte bench press expander a p\u0159ipojte na n\u011bj 2\u20136 kr\u00e1tk\u00fdch odporov\u00fdch gum. Posa\u010fte se s rovn\u00fdmi z\u00e1dy a nata\u017een\u00fdma nohama. Expand\u00e9r zah\u00e1kn\u011bte za chodidla a rukoje\u0165mi prot\u00e1hn\u011bte ty\u010d. Tu chy\u0165te ze stran ob\u011bma rukama. Kolena jsou m\u00edrn\u011b pokr\u010den\u00e1, z\u00e1da v p\u0159irozen\u00e9m zak\u0159iven\u00ed, ramena sta\u017een\u00e1 a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed kontrakce z\u00e1dov\u00fdch sval\u016f p\u0159it\u00e1hn\u011bte ty\u010d k b\u0159ichu. Lokty sm\u011b\u0159uj\u00ed vzad a v kone\u010dn\u00e9 f\u00e1zi p\u0159it\u00e1hn\u011bte lopatky k sob\u011b. V t\u00e9to pozici m\u016f\u017eete 1\u20132 sekundy setrvat. Pot\u00e9 se s n\u00e1dechem vra\u0165te kontrolovan\u011b do v\u00fdchoz\u00ed polohy a cvik zopakujte.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nadm\u011brn\u00e9 p\u0159edkl\u00e1n\u011bn\u00ed a zakl\u00e1n\u011bn\u00ed zad, kulacen\u00ed zad, vytahov\u00e1n\u00ed ramen k u\u0161\u00edm, nedostate\u010dn\u00fd rozsah pohybu, \u0161vihov\u00fd pohyb.&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\/05\/Seated-row-with-bar.gif\" alt=\"Cvik p\u0159\u00edtahy vsed\u011b s expand\u00e9rem s ty\u010d\u00ed\" class=\"wp-image-573613\" title=\"Cvik p\u0159\u00edtahy vsed\u011b\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. P\u0159\u00edtahy vsed\u011b (Seated Rows)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Vezm\u011bte bench press expander a p\u0159ipojte na n\u011bj 2\u20136 kr\u00e1tk\u00fdch odporov\u00fdch gum. Posa\u010fte se s rovn\u00fdmi z\u00e1dy a nata\u017een\u00fdma nohama. Expand\u00e9r zah\u00e1kn\u011bte za chodidla a rukojeti chy\u0165te ob\u011bma rukama. Kolena jsou m\u00edrn\u011b pokr\u010den\u00e1, z\u00e1da v p\u0159irozen\u00e9m zak\u0159iven\u00ed, ramena sta\u017een\u00e1 a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed kontrakce z\u00e1dov\u00fdch sval\u016f p\u0159it\u00e1hn\u011bte rukojeti sm\u011brem k pasu. Lokty sm\u011b\u0159uj\u00ed vzad a v kone\u010dn\u00e9 f\u00e1zi p\u0159it\u00e1hn\u011bte lopatky k sob\u011b. V t\u00e9to pozici m\u016f\u017eete 1\u20132 sekundy setrvat. Pot\u00e9 se s n\u00e1dechem vra\u0165te kontrolovan\u011b do v\u00fdchoz\u00ed polohy a cvik zopakujte.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nadm\u011brn\u00e9 p\u0159edkl\u00e1n\u011bn\u00ed a zakl\u00e1n\u011bn\u00ed zad, kulacen\u00ed zad, vytahov\u00e1n\u00ed ramen k u\u0161\u00edm, nedostate\u010dn\u00fd rozsah pohybu, \u0161vihov\u00fd pohyb.&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\/05\/Seated-row-with-handles.gif\" alt=\"Cvik p\u0159\u00edtahy vsed\u011b s expand\u00e9rem\" class=\"wp-image-573629\" title=\"Cvik p\u0159\u00edtahy vsed\u011b s expand\u00e9rem\"\/><\/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\">6. P\u0159\u00edtahy vestoje (Standing Rows)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Vezm\u011bte bench press expander a p\u0159ipojte na n\u011bj 2\u20136 kr\u00e1tk\u00fdch odporov\u00fdch gum. Pak ho polo\u017ete na zem a postavte se na n\u011bj chodidly vedle sebe. Ty\u010d prot\u00e1hn\u011bte rukoje\u0165mi a chy\u0165te ji podhmatem rukama p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159i bok\u016f. Lehce pokr\u010dte kolena a p\u0159edklo\u0148te se 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 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\/05\/Standing-row.gif\" alt=\"Cvik p\u0159\u00edtahy vestoje s expand\u00e9rem\" class=\"wp-image-573645\" title=\"Cvik p\u0159\u00edtahy vestoje s expand\u00e9rem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Bicepsov\u00e9 zdvihy (Biceps Curls)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Vezm\u011bte bench press expander a p\u0159ipojte na n\u011bj 2\u20136 kr\u00e1tk\u00fdch odporov\u00fdch gum. Pak jeden konec (rukoje\u0165) zah\u00e1kn\u011bte za chodidlo. Druhou rukoje\u0165 chy\u0165te rukou na stejn\u00e9 stran\u011b. Postavte se zp\u0159\u00edma a ruku s expand\u00e9rem vyto\u010dte dlan\u00ed vp\u0159ed a dr\u017ete ji m\u00edrn\u011b pokr\u010denou v lokti pod\u00e9l t\u011bla. Z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed, hlava v prodlou\u017een\u00ed p\u00e1te\u0159e a ramena sta\u017een\u00e1 sm\u011brem dol\u016f od u\u0161\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed kontrakce biceps\u016f p\u0159it\u00e1hn\u011bte rukoje\u0165 k ramenu. S n\u00e1dechem vra\u0165te pa\u017ei do v\u00fdchoz\u00ed polohy a pohyb zopakujte. Loket se sna\u017ete dr\u017eet u t\u011bla v p\u0159ibli\u017en\u011b stejn\u00e9 pozici. Po dokon\u010den\u00ed jedn\u00e9 s\u00e9rie p\u0159esu\u0148te expand\u00e9r na druhou nohu a procvi\u010dte druhou ruku.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, loket p\u0159\u00edli\u0161 daleko od t\u011bla, nekontrolovan\u00fd pohyb, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/05\/Bicep-curl-fix.gif\" alt=\"Bicepsov\u00e9 zdvihy s expand\u00e9rem\" class=\"wp-image-573747\" title=\"Bicepsov\u00e9 zdvihy s expand\u00e9rem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Upa\u017eov\u00e1n\u00ed (Lateral Raises)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Polo\u017ete expand\u00e9r na zem a za popruhy zah\u00e1kn\u011bte z ka\u017ed\u00e9 strany jednu dlouhou odporovou gumu s rukojet\u00ed. Postavte se s chodidly vedle sebe na st\u0159ed expand\u00e9ru. Do ka\u017ed\u00e9 ruky vezm\u011bte rukoje\u0165 a postavte se zp\u0159\u00edma s lehce pokr\u010den\u00fdma rukama pod\u00e9l t\u011bla.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem kontrolovan\u00fdm pohybem upa\u017ete tak, \u017ee lokty z\u016fst\u00e1vaj\u00ed st\u00e1le m\u00edrn\u011b pokr\u010den\u00e9. Sna\u017ete se dostat rukojeti do v\u00fd\u0161e va\u0161ich ramen nebo lehce nad. V horn\u00ed pozici m\u016f\u017eete za\u0159adit sekundovou v\u00fddr\u017e. Pot\u00e9 se s n\u00e1dechem kontrolovan\u011b vra\u0165te 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, nekontrolovan\u00fd (\u0161kubav\u00fd) pohyb, nevhodn\u00e1 z\u00e1t\u011b\u017e, 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\/05\/Lateral-raise.gif\" alt=\"Upa\u017eov\u00e1n\u00ed s expand\u00e9rem\" class=\"wp-image-573581\" title=\"Upa\u017eov\u00e1n\u00ed s expand\u00e9rem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. P\u0159\u00edtahy k brad\u011b (Upright Row)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Polo\u017ete expand\u00e9r na zem a za popruhy zah\u00e1kn\u011bte z ka\u017ed\u00e9 strany jednu dlouhou odporovou gumu s rukojet\u00ed. Tou z ka\u017ed\u00e9 strany provle\u010dte ty\u010d, kterou chy\u0165te za st\u0159ed ob\u011bma rukama. Postavte se zp\u0159\u00edma s chodidly vedle sebe na st\u0159ed expand\u00e9ru.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem kontrolovan\u00fdm pohybem zvedn\u011bte ty\u010d k brad\u011b. Lokty sm\u011b\u0159uj\u00ed m\u00edrn\u011b vp\u0159ed a ven od t\u011bla. V horn\u00ed pozici m\u016f\u017eete za\u0159adit sekundovou v\u00fddr\u017e. Pot\u00e9 se s n\u00e1dechem kontrolovan\u011b vra\u0165te 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, nekontrolovan\u00fd (\u0161kubav\u00fd) pohyb, nevhodn\u00e1 z\u00e1t\u011b\u017e, 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\/05\/Upright-row.gif\" alt=\"P\u0159\u00edtahy k brad\u011b s expand\u00e9rem\" class=\"wp-image-573714\" title=\"P\u0159\u00edtahy k brad\u011b s expand\u00e9rem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Tricepsov\u00e9 zdvihy (Triceps Curls)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Vezm\u011bte si jednu dlouhou odporovou gumu s rukoje\u0165mi. Dejte si ji za z\u00e1da tak, \u017ee jednu rukoje\u0165 um\u00edst\u00edte za h\u00fd\u017ed\u011b nebo spodn\u00ed z\u00e1da a druhou za krk. Spodn\u00ed ruku dr\u017ete m\u00edrn\u011b pokr\u010denou a horn\u00ed pokr\u010dte v lokti, kter\u00fd sm\u011b\u0159uje do boku.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem a aktivac\u00ed tricepsu narovnejte horn\u00ed pa\u017ei. Pohyb je zejm\u00e9na v p\u0159edlokt\u00ed. Loket a nadlokt\u00ed se naopak sna\u017ete dr\u017eet ve stabiln\u00ed poloze. Spodn\u00ed ruka z\u016fst\u00e1v\u00e1 celou dobu statick\u00e1. V horn\u00ed pozici m\u016f\u017eete za\u0159adit sekundovou v\u00fddr\u017e a pak se vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Po dokon\u010den\u00ed jedn\u00e9 s\u00e9rie vym\u011b\u0148te stranu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nadm\u011brn\u00fd pohyb v nadlokt\u00ed, nekontrolovan\u00fd pohyb, proh\u00fdb\u00e1n\u00ed ve spodn\u00ed \u010d\u00e1sti zad, 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\/05\/Triceps-extension.gif\" alt=\"Tricepsov\u00e9 zdvihy s expand\u00e9rem\" class=\"wp-image-573661\" title=\"Tricepsov\u00e9 zdvihy s expand\u00e9rem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Stahov\u00e1n\u00ed expand\u00e9ru na triceps (Triceps Pull Down)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Vezm\u011bte bench press expander a odpojte v\u0161echny kr\u00e1tk\u00e9 gumy. Pak na n\u011bj p\u0159ipojte z ka\u017ed\u00e9 strany jednu dlouhou odporovou gumu s rukojet\u00ed. Zav\u011bste expand\u00e9r na vysokou hrazdu a rukoje\u0165mi provle\u010dte ty\u010d. Postavte se k n\u00ed \u010delem a chy\u0165te ob\u011bma rukama nadhmatem p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159i bok\u016f nebo v\u00edc na \u00fazko. Lehce pokr\u010dte nohy a m\u00edrn\u011b se p\u0159edklo\u0148te. Pohled sm\u011b\u0159uje vp\u0159ed, ramena sta\u017een\u00e1 od u\u0161\u00ed a lopatky zafixovan\u00e9.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed kontrakce tricepsu st\u00e1hn\u011bte ty\u010d ke stehn\u016fm a\u017e do narovn\u00e1n\u00ed pa\u017e\u00ed. Ve spodn\u00ed f\u00e1zi p\u0159idejte 1\u20132sekundovou v\u00fddr\u017e. Pot\u00e9 se s n\u00e1dechem kontrolovan\u011b vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Lokty z\u016fst\u00e1vaj\u00ed po celou dobu cviku ve stejn\u00e9 pozici vedle t\u011bla.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nadm\u011brn\u00fd pohyb v nadlokt\u00ed, lokty sm\u011b\u0159uj\u00ed od t\u011bla, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nadm\u011brn\u00e9 zapojen\u00ed ramen a prsn\u00edch sval\u016f, 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\/05\/Triceps-press-1.gif\" alt=\"Stahov\u00e1n\u00ed expand\u00e9ru\" class=\"wp-image-573731\" title=\"Stahov\u00e1n\u00ed expand\u00e9ru\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. P\u0159\u00edtahy k obli\u010deji (Face Pull)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Vezm\u011bte bench press expander a odpojte v\u0161echny kr\u00e1tk\u00e9 gumy. Pak na n\u011bj p\u0159ipojte z ka\u017ed\u00e9 strany jednu dlouhou odporovou gumu s rukojet\u00ed. Expand\u00e9r upevn\u011bte za bo\u010dn\u00ed konstrukc\u00ed hrazdy p\u0159ibli\u017en\u011b ve v\u00fd\u0161ce va\u0161eho hrudn\u00edku. Rukama chy\u0165te rukojeti a postavte se \u010delem d\u00e1l od hrazdy, aby se gumy m\u00edrn\u011b nat\u00e1hly. Lehce pokr\u010dte nohy a m\u00edrn\u011b se p\u0159edklo\u0148te. Z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed, ramena sta\u017een\u00e1 od u\u0161\u00ed, hlava v prodlou\u017een\u00ed p\u00e1te\u0159e a pohled sm\u011b\u0159uje k zemi. P\u0159edpa\u017ete s m\u00edrn\u011b pokr\u010den\u00fdmi lokty.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem kontrolovan\u00fdm pohybem p\u0159it\u00e1hn\u011bte rukojeti sm\u011brem k ramen\u016fm. Krom\u011b ramen se soust\u0159e\u010fte tak\u00e9 na zapojen\u00ed mezilopatkov\u00fdch sval\u016f. Lokty dr\u017ete ve stejn\u00e9 v\u00fd\u0161ce jako ramena. V p\u0159ita\u017een\u00ed m\u016f\u017eete za\u0159adit 1\u20132sekundovou v\u00fddr\u017e. Pak se plynule vra\u0165te 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, nekontrolovan\u00fd pohyb, nevhodn\u00e1 z\u00e1t\u011b\u017e.&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\/05\/Face-pull.gif\" alt=\"P\u0159\u00edtahy expand\u00e9ru\" class=\"wp-image-573549\" title=\"P\u0159\u00edtahy expand\u00e9ru\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dal\"><\/span>Kam d\u00e1l?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pokud hled\u00e1te tak\u00e9 cviky na prsa s b\u011b\u017enou z\u00e1t\u011b\u017e\u00ed, najdete je v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-hrudniku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>7 nejlep\u0161\u00edch cvik\u016f na hrudn\u00edk.<\/strong><\/a><\/li>\n\n\n\n<li>Z\u00e1da m\u016f\u017eete procvi\u010dit tak\u00e9 podle \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-zad\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">9 nejlep\u0161\u00edch cvik\u016f na z\u00e1da.<\/a>&nbsp;<\/strong><\/li>\n\n\n\n<li>Do tr\u00e9nink\u016f pa\u017e\u00ed stoj\u00ed za to p\u0159idat tak\u00e9<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-triceps-a-svaly-predlokti\/\" class=\"ek-link\">10 nejlep\u0161\u00edch cvik\u016f na triceps<\/a> <\/strong>a<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-bicepsy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">8 nejlep\u0161\u00edch cvik\u016f na biceps.<\/a><\/strong><\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b, \u017ee je va\u0161\u00edm c\u00edlem r\u016fst svalov\u00e9 hmoty, nem\u011bl by v\u00e1m uniknout \u010dl\u00e1nek<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-prikazani-rust-svalu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 v\u00fd\u017eivov\u00fdch a tr\u00e9ninkov\u00fdch rad pro maxim\u00e1ln\u00ed r\u016fst sval\u016f.<\/a><\/strong><\/li>\n\n\n\n<li>Pokud v\u00e1s zaj\u00edm\u00e1, jak si vytvo\u0159it j\u00eddeln\u00ed\u010dek podle c\u00edle, v\u0161e se dozv\u00edte v \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/jidelnicek-na-miru-kompletni-navod-jak-si-naplanovat-stravu-podle-kalorii-a-maker\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">J\u00eddeln\u00ed\u010dek na m\u00edru: Kompletn\u00ed n\u00e1vod, jak si napl\u00e1novat stravu podle kalori\u00ed a maker.<\/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>Nastaviteln\u00e1 sada bench press expand\u00e9r\u016f je skv\u011bl\u00e1 pom\u016fcka na <strong>kvalitn\u00ed tr\u00e9nink horn\u00ed poloviny t\u011bla,<\/strong> kter\u00fd zvl\u00e1dnete i doma nebo na workoutov\u00e9m h\u0159i\u0161ti. Hod\u00ed se za\u010d\u00e1te\u010dn\u00edk\u016fm i zku\u0161en\u00fdm sportovc\u016fm, kte\u0159\u00ed si cht\u011bj\u00ed zpest\u0159it tr\u00e9nink. Nejlep\u0161\u00edch v\u00fdsledk\u016f dos\u00e1hnete, kdy\u017e budete tyto cviky<strong> za\u0159azovat alespo\u0148 2kr\u00e1t t\u00fddn\u011b <\/strong>a v\u00fdsledky podpo\u0159\u00edte tak\u00e9 adekv\u00e1tn\u00edm odpo\u010dinkem a vyv\u00e1\u017een\u00fdm j\u00eddeln\u00ed\u010dkem.&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 expand\u00e9ry.<\/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\/resistance-bands-and-expanders\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tResistance Bands and Expanders\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>Nastaviteln\u00e1 sada bench press expand\u00e9r\u016f je inovativn\u00ed fitness pom\u016fcka, kter\u00e1 se hod\u00ed na kvalitn\u00ed dom\u00e1c\u00ed tr\u00e9nink. V \u010dl\u00e1nku najdete ty nej\u00fa\u010dinn\u011bj\u0161\u00ed cviky na horn\u00ed polovinu t\u011bla.<\/p>\n","protected":false},"author":129,"featured_media":573480,"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":[6405,7101,7113,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-573437","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-posilovaci-gumy","11":"tag-trenink","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>12 nejlep\u0161\u00edch cvik\u016f na vr\u0161ek t\u011bla s nastavitelnou sadou bench press expand\u00e9r\u016f - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak cvi\u010dit s nastavitelnou sadou bench press expand\u00e9r\u016f? 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/573437","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=573437"}],"version-history":[{"count":5,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/573437\/revisions"}],"predecessor-version":[{"id":578334,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/573437\/revisions\/578334"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/573480"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=573437"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=573437"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=573437"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=573437"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=573437"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}