{"id":577372,"date":"2024-06-17T10:00:00","date_gmt":"2024-06-17T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=577372"},"modified":"2024-06-18T09:07:30","modified_gmt":"2024-06-18T07:07:30","slug":"cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/","title":{"rendered":"8 nejlep\u0161\u00edch cvik\u016f na hamstringy: Jak pos\u00edlit zadn\u00ed stranu stehen?"},"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\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/#Jakou_maji_funkci_zadni_stehenni_svaly\" title=\"Jakou maj\u00ed funkci zadn\u00ed stehenn\u00ed svaly?&nbsp;\">Jakou maj\u00ed funkci zadn\u00ed stehenn\u00ed svaly?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/#Jak_posilit_zadni_stehenni_svaly_neboli_hamstringy\" title=\"Jak pos\u00edlit zadn\u00ed stehenn\u00ed svaly neboli hamstringy?&nbsp;\">Jak pos\u00edlit zadn\u00ed stehenn\u00ed svaly neboli hamstringy?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/#8_nejucinnejsich_cviku_na_hamstringy\" title=\"8 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f na hamstringy\">8 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f na hamstringy<\/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\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/#Jak_spravne_cvicit_na_hamstringy\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit na hamstringy?\">Jak spr\u00e1vn\u011b cvi\u010dit na hamstringy?<\/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\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/#Kam_dal\" title=\"Kam d\u00e1l?\">Kam d\u00e1l?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/#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>Zadn\u00ed stehenn\u00ed svaly neboli hamstringy jsou v tr\u00e9ninku \u010dasto opom\u00edjenou svalovou skupinou. Zpravidla jim nev\u011bnujeme tolik pozornosti jako t\u0159eba h\u00fd\u017ed\u00edm nebo p\u0159edn\u00ed stran\u011b stehen, co\u017e je celkem \u0161koda. M\u016f\u017eeme se tak toti\u017e ochudit o celou \u0159adu benefit\u016f, jako jsou nap\u0159\u00edklad perfektn\u011b <strong>symetricky vytvarovan\u00e9 nohy<\/strong> nebo <strong>lep\u0161\u00ed sportovn\u00ed v\u00fdkon. <\/strong>A jak efektivn\u011b posilovat hamstringy? Nejlep\u0161\u00ed volbou je silov\u00fd tr\u00e9nink, kter\u00fd obsahuje <strong>\u00fa\u010dinn\u00e9 cviky na zadn\u00ed stranu stehen.<\/strong> Pr\u00e1v\u011b ty si p\u0159edstav\u00edme v dne\u0161n\u00edm \u010dl\u00e1nku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jakou_maji_funkci_zadni_stehenni_svaly\"><\/span>Jakou maj\u00ed funkci zadn\u00ed stehenn\u00ed svaly?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u00e1zvem hamstringy se ozna\u010duj\u00ed svaly na zadn\u00ed stran\u011b stehna. Pat\u0159\u00ed mezi n\u011b <strong>dvojhlav\u00fd sval stehenn\u00ed<\/strong><em>(Musculus biceps femoris),<\/em> <strong>polo\u0161la\u0161it\u00fd sval<\/strong> <em>(Musculus semitendinosus) <\/em>a<strong> poloblanit\u00fd sval<\/strong><em> (Musculus semimembranosus). <\/em>Na jejich posilov\u00e1n\u00ed si v\u0161ak ned\u00e1vaj\u00ed z\u00e1le\u017eet pouze bodybuilde\u0159i, kte\u0159\u00ed cht\u011bj\u00ed co nejsymetri\u010dt\u011bj\u0161\u00ed postavu. Vypracovan\u00e9 hamstringy pot\u0159ebuj\u00ed tak\u00e9 b\u011b\u017eci a dal\u0161\u00ed sportovci. Tyto svaly maj\u00ed toti\u017e kl\u00ed\u010dovou funkci v pohybu. Zaji\u0161\u0165uj\u00ed <strong>flexi (ohyb) v koleni<\/strong> a pod\u00edlej\u00ed se i na<strong> extenzi (nata\u017een\u00ed) ky\u010dle. <\/strong>Jejich dom\u00e9nou je tak<strong> dynamick\u00fd pohyb. <\/strong>D\u00edky tomu v\u00e1m siln\u011bj\u0161\u00ed hamstringy mohou pomoci <strong>vysko\u010dit v\u00fd\u0161<\/strong> nebo <strong>b\u011b\u017eet rychleji. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_posilit_zadni_stehenni_svaly_neboli_hamstringy\"><\/span>Jak pos\u00edlit zadn\u00ed stehenn\u00ed svaly neboli hamstringy?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zadn\u00ed stehenn\u00ed svaly se zapojuj\u00ed p\u0159i b\u011b\u017en\u00fdch cvic\u00edch na nohy, jako jsou <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">d\u0159epy<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-delat-drepy-a-vypady-spravne\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00fdpady<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/mrtvy-tah-jake-chyby-pri-nem-nejcasteji-delame-a-jak-se-jim-vyvarovat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mrtv\u00e9 tahy<\/a>. Nen\u00ed to v\u0161ak do takov\u00e9 m\u00edry jako v p\u0159\u00edpad\u011b p\u0159edn\u00ed strany stehen (kvadriceps\u016f) nebo h\u00fd\u017ed\u00ed. Kdy\u017e se chceme zam\u011b\u0159it na hamstringy, budeme muset s\u00e1hnout po tro\u0161ku jin\u00fdch cvic\u00edch. K jejich intenzivn\u00ed aktivaci doch\u00e1z\u00ed b\u011bhem pohybu, kter\u00fd umo\u017en\u00ed <strong>nata\u017een\u00ed a pak i zkr\u00e1cen\u00ed sval\u016f zadn\u00edch stehen v pln\u00e9m rozsahu. <\/strong>Je to nap\u0159\u00edklad<strong> rumunsk\u00fd mrtv\u00fd tah, zakop\u00e1v\u00e1n\u00ed<\/strong> nebo <strong>hyperextenze<\/strong> a dal\u0161\u00ed cviky, kter\u00e9 najdete n\u00ed\u017ee. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e se tyto cviky nau\u010d\u00edte prov\u00e1d\u011bt spr\u00e1vn\u011b technicky, pak p\u0159ich\u00e1z\u00ed na \u0159adu<strong> postupn\u00e9 zvy\u0161ov\u00e1n\u00ed z\u00e1t\u011b\u017ee<\/strong> v podob\u011b nalo\u017een\u00e9 <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osy<\/a>, <a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dek<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell\u016f<\/a>. D\u00edky tomu v\u00e1m poroste nejen s\u00edla t\u00e9to partie, ale projev\u00ed se to tak\u00e9 <strong>vypracovan\u011bj\u0161\u00edmi svaly. <\/strong>Pro dosa\u017een\u00ed v\u00fdsledk\u016f je d\u016fle\u017eit\u00e9 tak\u00e9 <strong>spr\u00e1vn\u00e9 pl\u00e1nov\u00e1n\u00ed tr\u00e9ninku.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak si napl\u00e1novat tr\u00e9nink hamstring\u016f?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Z p\u0159edstaven\u00fdch cvik\u016f si jednodu\u0161e m\u016f\u017eete vytvo\u0159it tr\u00e9nink na stehna a l\u00fdtka v posilovn\u011b.&nbsp;<\/li>\n\n\n\n<li>Pro za\u010d\u00e1tek si na ka\u017edou partii sta\u010d\u00ed vybrat <strong>2\u20133 cviky,<\/strong> kter\u00e9 budete m\u00edt v tr\u00e9ninku <strong>2\u20133kr\u00e1t <\/strong>t\u00fddn\u011b.&nbsp;<\/li>\n\n\n\n<li>Sna\u017ete se<strong> cvi\u010dit v pln\u00e9m rozsahu pohybu<\/strong> a za\u0159azujte tak\u00e9 protahovac\u00ed cviky na hamstringy, aby z\u016fstaly pru\u017en\u00e9 a flexibiln\u00ed.&nbsp;<\/li>\n\n\n\n<li>Ka\u017ed\u00fd cvik odcvi\u010d\u00edte ve 3<strong> pracovn\u00edch s\u00e9ri\u00edch<\/strong> v rozmez\u00ed <strong>8\u201312 opakov\u00e1n\u00ed<\/strong> v s\u00e9rii. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4\u20135]<\/mark><\/sup><\/li>\n\n\n\n<li>Z\u00e1t\u011b\u017e by v tomto p\u0159\u00edpad\u011b m\u011bla spadat zhruba na \u00farove\u0148<strong> 60\u201375 % 1 RM<\/strong> (maxim\u00e1ln\u00ed v\u00fdkon na 1 opakov\u00e1n\u00ed). <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4\u20135]<\/mark><\/sup><\/li>\n\n\n\n<li>Tr\u00e9nink hamstring\u016f za\u0159ad\u00edte bu\u010f samostatn\u011b s jinou svalovou parti\u00ed, nebo v r\u00e1mci <strong>komplexn\u00edho tr\u00e9ninku doln\u00ed poloviny t\u011bla.&nbsp;<\/strong><\/li>\n\n\n\n<li>Myslete i na to, \u017ee k \u00fapln\u00e9 regeneraci sval\u016f po silov\u00e9m tr\u00e9ninku dojde pr\u016fm\u011brn\u011b za 24\u201372 hodin. Tr\u00e9nink si tak pl\u00e1nujte i vzhledem k \u010dasu pot\u0159ebn\u00e9mu pro regeneraci. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/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<ul class=\"wp-block-list\">\n<li>V p\u0159\u00edpad\u011b, \u017ee si chcete sestavit tr\u00e9ninky, kter\u00e9 v\u00e1m p\u0159inesou v\u00fdsledky, postupujte podle n\u00e1vodu <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n do posilovny?&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li>S v\u00fdb\u011brem vhodn\u00e9 z\u00e1t\u011b\u017ee podle va\u0161eho c\u00edle pom\u016f\u017ee \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/jake-vahy-byste-meli-zvedat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Jak\u00e9 v\u00e1hy zvedat pro r\u016fst sval\u016f, s\u00edly nebo hubnut\u00ed?<\/a><\/strong> A ide\u00e1ln\u00ed po\u010det najdete v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kolik opakov\u00e1n\u00ed je nejlep\u0161\u00ed cvi\u010dit, kdy\u017e chcete zhubnout nebo nabrat svaly?<\/a>&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/iStock-1067162592-1124x749.jpg\" alt=\"Jak tr\u00e9novat hamstringy?\" class=\"wp-image-577517\" title=\"Jak tr\u00e9novat hamstringy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-1067162592-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-1067162592-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-1067162592-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-1067162592-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_nejucinnejsich_cviku_na_hamstringy\"><\/span>8 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f na hamstringy<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u00e1sleduj\u00edc\u00ed cviky jsou<strong> ide\u00e1ln\u00ed do posilovny,<\/strong> ale pokud m\u00e1te doma <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-150-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">osu<\/a> s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kotouc-competition-bumper-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010di<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dku<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>, v\u011bt\u0161inu z nich zvl\u00e1dnete i z pohodl\u00ed domova. Nejprve se zah\u0159ejte na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/veslovaci-trenazer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">veslovac\u00edm trena\u017e\u00e9ru<\/a>, sk\u00e1k\u00e1n\u00edm p\u0159es <a href=\"https:\/\/gymbeam.cz\/svihadla\" class=\"ek-link\">\u0161vihadlo<\/a> nebo t\u0159eba jumping jacky. Pot\u00e9 p\u0159ejd\u011bte na rozh\u00fdb\u00e1n\u00ed cel\u00e9ho t\u011bla, zejm\u00e9na pak <strong>ky\u010dl\u00ed, kolen a kotn\u00edk\u016f.<\/strong> N\u00e1sledn\u011b se pus\u0165te do hlavn\u00ed \u010d\u00e1sti tr\u00e9ninku. <\/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. Rumunsk\u00fd mrtv\u00fd tah (Romanian Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se p\u0159ed nalo\u017eenou osu s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Ob\u011bma rukama ji uchopte p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159i va\u0161ich ramen. Narovnejte se a ty\u010d dr\u017ete nata\u017een\u00fdma rukama p\u0159ed stehny.&nbsp;&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem ud\u011blejte pohyb p\u00e1nv\u00ed vzad a kontrolovan\u011b se p\u0159edkl\u00e1n\u011bjte. Osa by m\u011bla j\u00edt t\u011bsn\u011b p\u0159ed nohama. Sna\u017ete se ji dostat a\u017e p\u0159ed kotn\u00edky, ale v\u017edy myslete na to, \u017ee z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Pot\u00e9 se pomoc\u00ed kontrakce zadn\u00ed strany stehen a h\u00fd\u017ed\u00ed s v\u00fddechem narovnejte. Hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, kulacen\u00ed zad, nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Romanian-ddlft.gif\" alt=\"Jak cvi\u010dit rumunsk\u00fd mrtv\u00fd tah?\" class=\"wp-image-577421\" title=\"Jak cvi\u010dit rumunsk\u00fd mrtv\u00fd tah?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Rumunsk\u00fd mrtv\u00fd tah s jednoru\u010dkami (Dumbbell Romanian Deadlift)<\/h4>\n\n\n\n<p>Osu m\u016f\u017eete v tomto cviku nahradit tak\u00e9 jednoru\u010dkami. Chytn\u011bte je nata\u017een\u00fdma rukama p\u0159ed stehny a d\u00e1l u\u017e cvi\u010dte stejn\u011b jako s olympijskou osou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"7185,28794,68977,86527,86527,86527,74602,53680,64681,64681,64675,49009,61885\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Good morning<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Nastavte si samotnou \u010di nalo\u017eenou osu na <a href=\"https:\/\/gymbeam.cz\/stojan-na-drepy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed stojan<\/a> (zhruba do v\u00fd\u0161ky va\u0161ich kl\u00ed\u010dn\u00edch kost\u00ed). Postavte se pod n\u00ed s chodidly p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159i ramen. Polo\u017ete si <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-eternal-power-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osu<\/a> za krk a chy\u0165te ji ob\u011bma rukama vedle ramen s t\u00edm, \u017ee lokty sm\u011b\u0159uj\u00ed dol\u016f. Aktivujte st\u0159ed t\u011bla, sundejte ty\u010d ze stojanu a ud\u011blejte krok vzad.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem ud\u011blejte pohyb p\u00e1nv\u00ed vzad a kontrolovan\u011b se p\u0159edkl\u00e1n\u011bjte. M\u016f\u017eete p\u0159i tom lehce pokr\u010dit kolena. Hloubku p\u0159edklonu zvolte tak, aby se v\u00e1m poda\u0159ilo zachovat p\u0159irozen\u00e9 zak\u0159iven\u00ed p\u00e1te\u0159e. S v\u00fddechem se pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a zadn\u00ed strany stehen plynule narovnejte. Pot\u00e9 prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed. Po ukon\u010den\u00ed s\u00e9rie vra\u0165te osu zp\u011bt do stojanu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, kulacen\u00ed zad, nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Good-morning.gif\" alt=\"Jak cvi\u010dit good morning?\" class=\"wp-image-577373\" title=\"Jak cvi\u010dit good morning?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Good morning s powerbagem (Powerbag Good Morning)<\/h4>\n\n\n\n<p>Tento cvik zvl\u00e1dnete tak\u00e9 s <a href=\"https:\/\/gymbeam.cz\/posilovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbagem<\/a> \u010di <a href=\"https:\/\/gymbeam.cz\/vodni-posilovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vodn\u00edm posilovac\u00edm vakem<\/a>. Polo\u017ete si ho na z\u00e1da podobn\u011b jako osu a cvi\u010dte stejn\u011b.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud m\u00e1te powerbag nebo s n\u00edm cvi\u010d\u00edte ve fitku, tak v\u00e1s jist\u011b budou zaj\u00edmat i dal\u0161\u00ed \u00fa\u010dinn\u00e9 cviky, kter\u00e9 najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/15-nejlepsich-cviku-s-powerbagem-na-cele-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>15 nejlep\u0161\u00edch cvik\u016f s powerbagem na cel\u00e9 t\u011blo.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Sumo mrtv\u00fd tah (Sumo Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se p\u0159ed nalo\u017eenou osu s <a href=\"https:\/\/gymbeam.cz\/kotouc-competition-bumper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010di<\/a> s chodidly ve vzd\u00e1lenosti v\u011bt\u0161\u00ed, ne\u017e je \u0161\u00ed\u0159e va\u0161ich ramen. \u0160pi\u010dky chodidel a kolena sm\u011b\u0159uj\u00ed do stran. Pokr\u010dte kolena a p\u0159edklo\u0148te se k ose s t\u00edm, \u017ee z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Pot\u00e9 ob\u011bma rukama chytn\u011bte osu nadhmatem nebo st\u0159\u00eddav\u00fdm \u00fachopem (jednou rukou nadhmatem, druhou podhmatem). \u0160\u00ed\u0159e \u00fachopu je p\u0159ibli\u017en\u011b ve vzd\u00e1lenosti va\u0161ich ramen nebo o n\u011bco u\u017e\u0161\u00ed.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a s v\u00fddechem se pomoc\u00ed aktivace sval\u016f stehen a h\u00fd\u017ed\u00ed postupn\u011b narovnejte. Nejprve narovnejte kolena a plynule pak i trup. Osa cestou nahoru proch\u00e1z\u00ed t\u011bsn\u011b p\u0159ed nohama. N\u00e1sledn\u011b nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Kulacen\u00ed zad, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu, nevhodn\u00e1 z\u00e1t\u011b\u017e.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Sumo-ddlft.gif\" alt=\"Jak cvi\u010dit sumo mrtv\u00fd tah?\" class=\"wp-image-577437\" title=\"Jak cvi\u010dit sumo mrtv\u00fd tah?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Sumo mrtv\u00fd tah s jednoru\u010dkami (Dumbbell Sumo Deadlift)<strong><\/strong><\/h4>\n\n\n\n<p>M\u00edsto osy si na sumo mrtv\u00e9 tahy m\u016f\u017eete vz\u00edt tak\u00e9 dv\u011b <a href=\"https:\/\/gymbeam.cz\/neoprenova-jednorucka-hex-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dky<\/a>, kter\u00e9 chytnete nata\u017een\u00fdma rukama p\u0159ed p\u00e1nv\u00ed. Oto\u010dte je bu\u010f kotou\u010dovou stranou k sob\u011b, nebo tak, aby m\u011bly rukojeti rovnob\u011b\u017en\u011b. Pak u\u017e cvi\u010d\u00edte stejn\u011b.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Sumo mrtv\u00fd tah s kettlebelly (Kettlebell Sumo Deadlift)<strong><\/strong><\/h4>\n\n\n\n<p>Sumo mrtv\u00fd tah zvl\u00e1dnete tak\u00e9 s dv\u011bma <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebelly<\/a>. Postavte je na zem vedle sebe mezi va\u0161e chodidla. Ta jsou od sebe ve vzd\u00e1lenosti v\u011bt\u0161\u00ed, ne\u017e je \u0161\u00ed\u0159e va\u0161ich ramen. \u0160pi\u010dky a kolena sm\u011b\u0159uj\u00ed ven. Pak oba kettlebelly uchop\u00edte a cvi\u010d\u00edte stejn\u011b jako s osou.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Seversk\u00e9 excentrick\u00e9 zdvihy (Nordic Hamstring Curl)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Polo\u017ete na zem osu a nalo\u017ete na ni dostatek <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010d\u016f<\/a>, aby udr\u017eely va\u0161i v\u00e1hu. Pak si klekn\u011bte p\u0159ed osu z\u00e1dy a kotn\u00edky se pod ni zaklesn\u011bte. Pro v\u011bt\u0161\u00ed pohodl\u00ed si m\u016f\u017eete pod kolena polo\u017eit <a href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">karimatku<\/a> p\u0159elo\u017eenou nap\u016fl nebo <a href=\"https:\/\/gymbeam.cz\/podlozka-abmat-na-sed-lehy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ABmat podlo\u017eku<\/a>. Pokud nem\u00e1te k dispozici osu s dostatkem kotou\u010d\u016f, m\u016f\u017eete nohy zaklesnout pod \u017eeb\u0159iny nebo v\u00e1s pevn\u011b za kotn\u00edky m\u016f\u017ee dr\u017eet par\u0165\u00e1k. Z\u00e1da jsou v p\u0159irozen\u00e9m zak\u0159iven\u00ed a ruce dr\u017ete pokr\u010den\u00e9 v loktech p\u0159ed hrudn\u00edkem.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem se za\u010dn\u011bte co nejpomaleji spou\u0161t\u011bt na zem a\u017e do pozice kliku, p\u0159i tomto pohybu byste m\u011bli intenzivn\u011b c\u00edtit hamstringy. Pot\u00e9 se odrazte od zem\u011b a s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy. Hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, nedostate\u010dn\u00e1 aktivace zadn\u00ed strany stehen.&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Nordic-Hamstring-Curl.gif\" alt=\"Jak cvi\u010dit seversk\u00e9 zdvihy?\" class=\"wp-image-577405\" title=\"Jak cvi\u010dit seversk\u00e9 zdvihy?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Kettlebell swing<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se s chodidly p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159i va\u0161ich ramen. <a href=\"https:\/\/gymbeam.cz\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kettlebell<\/a> uchopte ob\u011bma nata\u017een\u00fdma rukama a dr\u017ete ho p\u0159ed t\u011blem. Z\u00e1da jsou po celou dobu rovn\u00e1 a ramena sta\u017een\u00e1 dol\u016f, m\u011bjte aktivovan\u00fd st\u0159ed t\u011bla a pohled sm\u011b\u0159ujte vp\u0159ed.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem se m\u00edrn\u011b p\u0159edklo\u0148te, lehce pokr\u010dte kolena a kettlebell um\u00edst\u011bte mezi nohy. S v\u00fddechem aktivujte h\u00fd\u017ed\u011b i hamstringy a prove\u010fte \u0161vih kettlebellem p\u0159ed sebe, maxim\u00e1ln\u011b do v\u00fd\u0161ky va\u0161ich o\u010d\u00ed. Pak se vra\u0165te do v\u00fdchoz\u00ed pozice a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Kulacen\u00ed nebo p\u0159\u00edli\u0161n\u00e9 proh\u00fdb\u00e1n\u00ed zad, kolena sm\u011b\u0159uj\u00ed dovnit\u0159, nedostate\u010dn\u00e1 aktivace doln\u00edch kon\u010detin.&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Kettlebell-swing.gif\" alt=\"Jak cvi\u010dit kettlebell swing?\" class=\"wp-image-577389\" title=\"Jak cvi\u010dit kettlebell swing?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Kettlebell swing jednou rukou (Single Arm Kettlebell Swing)<\/h4>\n\n\n\n<p>Kettlebell swingy m\u016f\u017eete odcvi\u010dit ka\u017edou rukou zvl\u00e1\u0161\u0165. Uchopte kettlebell jednou rukou, druhou dr\u017ete v upa\u017een\u00ed a cvi\u010dte stejn\u011b jako obouru\u010d. Po odcvi\u010den\u00ed jedn\u00e9 s\u00e9rie vym\u011b\u0148te ruce.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00ed \u00fa\u010dinn\u00e9 cviky s kettlebellem najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/8-nejlepsich-cviku-s-kettlebellem-na-zadek-a-nohy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>8 nejlep\u0161\u00edch cvik\u016f s kettlebellem na zadek a nohy.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Zakop\u00e1v\u00e1n\u00ed vle\u017ee (Hamstring Curls)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Nastavte si na stroji vhodnou v\u00e1hu. Pak si lehn\u011bte b\u0159ichem na lavici a nohy zap\u0159ete o op\u011brn\u00e9 v\u00e1lce, aby byly mezi l\u00fdtkem a patou. Ty si m\u016f\u017eete dle konkr\u00e9tn\u00edho stroje nastavit do v\u00fd\u0161ky a polohy dle va\u0161ich preferenc\u00ed. Rukama se chy\u0165te rukojet\u00ed.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem a aktivac\u00ed sval\u016f zadn\u00ed strany stehen p\u0159it\u00e1hn\u011bte paty k h\u00fd\u017ed\u00edm. V t\u00e9to pozici m\u016f\u017eete za\u0159adit 1\u20132sekundovou v\u00fddr\u017e a pak se vra\u0165te do v\u00fdchoz\u00ed polohy. P\u0159i nata\u017een\u00ed nohou v\u0161ak neprop\u00ednejte kolena \u00fapln\u011b. Hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. P\u00e1nev se sna\u017ete udr\u017eet celou dobu p\u0159itisknutou na podlo\u017ece a neproh\u00fdbejte se v z\u00e1dech.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech (bedern\u00ed oblast), zved\u00e1n\u00ed p\u00e1nve, nadm\u011brn\u00e1 nebo nedostate\u010dn\u00e1 z\u00e1t\u011b\u017e.&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Lying-hamstring-curl.gif\" alt=\"Jak cvi\u010dit zakop\u00e1v\u00e1n\u00ed vle\u017ee?\n\" class=\"wp-image-577540\" title=\"Jak cvi\u010dit zakop\u00e1v\u00e1n\u00ed vle\u017ee?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianta cviku:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Zakop\u00e1v\u00e1n\u00ed s jednoru\u010dkou (Dumbell Lying Leg Curl)<strong><\/strong><\/h4>\n\n\n\n<p>Tento cvik zvl\u00e1dnete i bez stroje. Vyu\u017e\u00edt k tomu m\u016f\u017eete <a href=\"https:\/\/gymbeam.cz\/rovna-lavice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rovnou<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/nastavitelna-lavice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nastavitelnou posilovac\u00ed lavici<\/a> a jednoru\u010dku. Tu polo\u017ete na zem za jeden konec lavice. Pak si na ni lehn\u011bte b\u0159ichem, chy\u0165te se rukama okraj\u016f a mezi chodidla uchopte \u010dinku. S v\u00fddechem zvedejte chodidla k h\u00fd\u017ed\u00edm. Pokud se v\u00e1m p\u0159i tom bude zvedat p\u00e1nev, m\u016f\u017eete si pod ni polo\u017eit srolovan\u00fd <a href=\"https:\/\/gymbeam.cz\/rucniky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ru\u010dn\u00edk<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/valec-na-cviceni-half-round-roller-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">men\u0161\u00ed v\u00e1lec<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Leg press<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Nalo\u017ete si na leg press vhodn\u00e9 z\u00e1va\u017e\u00ed. Pak si sedn\u011bte na lavici, z\u00e1dy se op\u0159ete o op\u011brku a rukama se chy\u0165te rukojet\u00ed vedle t\u011bla. Pot\u00e9 zvedn\u011bte nohy a chodidla, kter\u00e1 jsou na \u0161\u00ed\u0159i bok\u016f, a op\u0159ete se o platformu. P\u0159ipravte se na prvn\u00ed opakov\u00e1n\u00ed a uvoln\u011bte bezpe\u010dnostn\u00ed zar\u00e1\u017eky.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Pomalu pokr\u010dte kolena a spou\u0161t\u011bjte platformu k sob\u011b. A\u017e budete m\u00edt kolena t\u00e9m\u011b\u0159 vedle hrudn\u00edku, zatla\u010dte s v\u00fddechem chodidly do platformy. Pokra\u010dujte a\u017e do t\u00e9 f\u00e1ze, kdy m\u00e1te t\u00e9m\u011b\u0159 propnut\u00e9 nohy. Dejte pozor na to, aby se v\u00e1m z\u00e1da nezvedala z podlo\u017eky. Pot\u00e9 hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, kolena sm\u011b\u0159uj\u00ed dovnit\u0159, z\u00e1da zvednut\u00e1 z podlo\u017eky, nadm\u011brn\u00e1 nebo nedostate\u010dn\u00e1 z\u00e1t\u011b\u017e.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Leg-press.gif\" alt=\"Jak cvi\u010dit leg press?\" class=\"wp-image-577469\" title=\"Jak cvi\u010dit leg press?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8. Hyperextenze (Hyperextension)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Polo\u017ete se p\u00e1nv\u00ed na hyperextenzn\u00ed neboli \u0159\u00edmskou lavici \u010delem k zemi.Horn\u00ed kraj op\u011brky by m\u011bl b\u00fdt maxim\u00e1ln\u011b ve v\u00fd\u0161ce va\u0161ich ky\u010dl\u00ed. Nohama se zah\u00e1kn\u011bte za no\u017en\u00ed op\u011brky, pa\u017ee dr\u017ete zk\u0159\u00ed\u017een\u00e9 na hrudi a z\u00e1da v p\u0159irozen\u00e9 zak\u0159iven\u00ed.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S n\u00e1dechem se pomalu spou\u0161t\u011bjte dol\u016f bez kulacen\u00ed zad. S v\u00fddechem se pak pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed, zadn\u00ed strany stehen a zad vra\u0165te do v\u00fdchoz\u00ed polohy. V t\u00e9to pozici dejte pozor na nadm\u011brn\u00fd z\u00e1klon. M\u016f\u017eete za\u0159adit 1\u20132sekundovou v\u00fddr\u017e a pak nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>N\u00e1ro\u010dn\u011bj\u0161\u00ed varianta:<\/strong> Cvik si m\u016f\u017eete zt\u00ed\u017eit tak, \u017ee rukama p\u0159ed hrudn\u00edkem chytnete n\u011bjakou z\u00e1t\u011b\u017e, nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010d<\/a>, jednoru\u010dku nebo men\u0161\u00ed <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Z\u00e1klon v horn\u00ed pozici, \u0161vihov\u00fd pohyb.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Back-extensions.gif\" alt=\"Jak cvi\u010dit hyperextenze?\" class=\"wp-image-577453\" title=\"Jak cvi\u010dit hyperextenze?\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_spravne_cvicit_na_hamstringy\"><\/span>Jak spr\u00e1vn\u011b cvi\u010dit na hamstringy?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O tom, na co si d\u00e1t p\u0159i tr\u00e9ninku hamstring\u016f pozor, se v\u00edce dozv\u00edte v na\u0161em videu.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Tr\u00e9nink na Hamstringy \ud83e\uddb5 | Jakub En\u017el | GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/dcycu76pfDA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dal\"><\/span>Kam d\u00e1l?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pokud chcete kompletn\u011b procvi\u010dit stehna i l\u00fdtka, \u00fa\u010dinn\u00e9 cviky najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-nohou-stehna-hamstringy-a-lytka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>9 nejlep\u0161\u00edch cvik\u016f na stehna a l\u00fdtka.<\/strong><\/a><\/li>\n\n\n\n<li>Dal\u0161\u00ed cviky na doln\u00ed polovinu t\u011bla najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>9 nejlep\u0161\u00edch cvik\u016f na zadek a nohy.<\/strong><\/a><\/li>\n\n\n\n<li>Tr\u00e9nink horn\u00ed poloviny t\u011bla si m\u016f\u017eete sestavit podle cvikov\u00fdch \u010dl\u00e1nk\u016f na <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-deltove-svaly-a-trapezy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ramena<\/strong><\/a><strong>, <\/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\"><strong>z\u00e1da<\/strong><\/a><strong>, <\/strong><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>hrudn\u00edk<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>b\u0159icho<\/strong><\/a><strong>, <\/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\"><strong>biceps<\/strong><\/a><strong> i <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-triceps-a-svaly-predlokti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>triceps<\/strong><\/a><strong>.&nbsp;<\/strong><\/li>\n\n\n\n<li>Pokud v\u00e1s tak\u00e9 zaj\u00edm\u00e1 komplexn\u00ed n\u00e1vod pro vytvarov\u00e1n\u00ed h\u00fd\u017ed\u00ed i nohou, a to v\u010detn\u011b v\u00fd\u017eivov\u00fdch doporu\u010den\u00ed, najdete jej v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/tipy-jako-vypracovat-perfektni-zadek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak zpevnit a vytvarovat zadek a nohy.&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li>Sna\u017e\u00edte se nabrat svaly, a st\u00e1le to nejde? Pak by v\u00e1m nem\u011bly uj\u00edt na\u0161e \u010dl\u00e1nky <a href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-zdrave-pribrat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 tip\u016f, jak zdrav\u011b p\u0159ibrat<\/strong><\/a> a <a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co j\u00edst a cvi\u010dit, abych kone\u010dn\u011b nabral svaly?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud chcete <strong>siln\u00e1, pevn\u00e1 a vypracovan\u00e1 stehna,<\/strong> nem\u011bly by v\u00e1m v tr\u00e9ninku chyb\u011bt cviky z tohoto \u010dl\u00e1nku. Efektivn\u011b p\u0159i nich zapoj\u00edte svaly zadn\u00ed strany stehen, kter\u00e9 tak zpevn\u00edte a pos\u00edl\u00edte. Nejlep\u0161\u00edch v\u00fdsledk\u016f v\u0161ak dos\u00e1hnete, kdy\u017e se je nejprve nau\u010d\u00edte cvi\u010dit spr\u00e1vn\u011b a pak za\u010dnete p\u0159id\u00e1vat z\u00e1t\u011b\u017e. A\u017e ovl\u00e1dnete z\u00e1kladn\u00ed variantu, m\u016f\u017eete u n\u011bkter\u00fdch vyzkou\u0161et i dal\u0161\u00ed modifikace s jednoru\u010dkou nebo kettlebellem. Nezapome\u0148te ale ani na <strong>dostate\u010dn\u00fd odpo\u010dinek<\/strong> a <strong>vyv\u00e1\u017eenou stravu,<\/strong> kter\u00e1 je nem\u00e9n\u011b d\u016fle\u017eit\u00e1 pro r\u016fst sval\u016f.&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 hamstring\u016f.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Hled\u00e1te inspiraci na tr\u00e9nink hamstring\u016f? V tom p\u0159\u00edpad\u011b si rozklikn\u011bte tento \u010dl\u00e1nek, ve kter\u00e9m najdete ty nej\u00fa\u010dinn\u011bj\u0161\u00ed cviky do posilovny s vysv\u011btlen\u00edm spr\u00e1vn\u00e9 techniky i \u010dast\u00fdch chyb. <\/p>\n","protected":false},"author":129,"featured_media":577501,"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":[6453,6417,7257,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-577372","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviceni","9":"tag-cviky-na-nohy-cs","10":"tag-silovy-trenink","11":"tag-trenink","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 nejlep\u0161\u00edch cvik\u016f na hamstringy: Jak pos\u00edlit zadn\u00ed stranu stehen? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Z\u00e1sobn\u00edk \u00fa\u010dinn\u00fdch cvik\u016f na hamstringy. Jak cvi\u010dit rumunsk\u00e9 mrtv\u00e9 tahy, hyperextenze nebo zakop\u00e1v\u00e1n\u00ed na zpevn\u011bn\u00ed, vytvarov\u00e1n\u00ed a pos\u00edlen\u00ed zadn\u00ed strany stehen.\" \/>\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\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"8 nejlep\u0161\u00edch cvik\u016f na hamstringy: Jak pos\u00edlit zadn\u00ed stranu stehen? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Z\u00e1sobn\u00edk \u00fa\u010dinn\u00fdch cvik\u016f na hamstringy. Jak cvi\u010dit rumunsk\u00e9 mrtv\u00e9 tahy, hyperextenze nebo zakop\u00e1v\u00e1n\u00ed na zpevn\u011bn\u00ed, vytvarov\u00e1n\u00ed a pos\u00edlen\u00ed zadn\u00ed strany stehen.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-06-17T08:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-06-18T07:07:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Hamstringy-FB.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"8 nejlep\u0161\u00edch cvik\u016f na hamstringy: Jak pos\u00edlit zadn\u00ed stranu stehen?\",\"datePublished\":\"2024-06-17T08:00:00+00:00\",\"dateModified\":\"2024-06-18T07:07:30+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/\"},\"wordCount\":2809,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/Hamstringy-FB.png\",\"keywords\":[\"cvi\u010den\u00ed\",\"cviky na nohy\",\"silov\u00fd tr\u00e9nink\",\"tr\u00e9nink\"],\"articleSection\":[\"Cviky a tr\u00e9ninky\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/\",\"name\":\"8 nejlep\u0161\u00edch cvik\u016f na hamstringy: Jak pos\u00edlit zadn\u00ed stranu stehen? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/Hamstringy-FB.png\",\"datePublished\":\"2024-06-17T08:00:00+00:00\",\"dateModified\":\"2024-06-18T07:07:30+00:00\",\"description\":\"Z\u00e1sobn\u00edk \u00fa\u010dinn\u00fdch cvik\u016f na hamstringy. Jak cvi\u010dit rumunsk\u00e9 mrtv\u00e9 tahy, hyperextenze nebo zakop\u00e1v\u00e1n\u00ed na zpevn\u011bn\u00ed, vytvarov\u00e1n\u00ed a pos\u00edlen\u00ed zadn\u00ed strany stehen.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/Hamstringy-FB.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/Hamstringy-FB.png\",\"width\":1200,\"height\":628,\"caption\":\"8 nejlep\u0161\u00edch cvik\u016f na hamstringy: Jak pos\u00edlit zadn\u00ed stranu stehen?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"8 nejlep\u0161\u00edch cvik\u016f na hamstringy: Jak pos\u00edlit zadn\u00ed stranu stehen?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. 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\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"8 nejlep\u0161\u00edch cvik\u016f na hamstringy: Jak pos\u00edlit zadn\u00ed stranu stehen? - GymBeam Blog","description":"Z\u00e1sobn\u00edk \u00fa\u010dinn\u00fdch cvik\u016f na hamstringy. Jak cvi\u010dit rumunsk\u00e9 mrtv\u00e9 tahy, hyperextenze nebo zakop\u00e1v\u00e1n\u00ed na zpevn\u011bn\u00ed, vytvarov\u00e1n\u00ed a pos\u00edlen\u00ed zadn\u00ed strany stehen.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/","og_type":"article","og_title":"8 nejlep\u0161\u00edch cvik\u016f na hamstringy: Jak pos\u00edlit zadn\u00ed stranu stehen? - GymBeam Blog","og_description":"Z\u00e1sobn\u00edk \u00fa\u010dinn\u00fdch cvik\u016f na hamstringy. Jak cvi\u010dit rumunsk\u00e9 mrtv\u00e9 tahy, hyperextenze nebo zakop\u00e1v\u00e1n\u00ed na zpevn\u011bn\u00ed, vytvarov\u00e1n\u00ed a pos\u00edlen\u00ed zadn\u00ed strany stehen.","og_url":"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/","og_site_name":"GymBeam Blog","article_published_time":"2024-06-17T08:00:00+00:00","article_modified_time":"2024-06-18T07:07:30+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Hamstringy-FB.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/#article","isPartOf":{"@id":"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"8 nejlep\u0161\u00edch cvik\u016f na hamstringy: Jak pos\u00edlit zadn\u00ed stranu stehen?","datePublished":"2024-06-17T08:00:00+00:00","dateModified":"2024-06-18T07:07:30+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/"},"wordCount":2809,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/Hamstringy-FB.png","keywords":["cvi\u010den\u00ed","cviky na nohy","silov\u00fd tr\u00e9nink","tr\u00e9nink"],"articleSection":["Cviky a tr\u00e9ninky"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/","url":"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/","name":"8 nejlep\u0161\u00edch cvik\u016f na hamstringy: Jak pos\u00edlit zadn\u00ed stranu stehen? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/Hamstringy-FB.png","datePublished":"2024-06-17T08:00:00+00:00","dateModified":"2024-06-18T07:07:30+00:00","description":"Z\u00e1sobn\u00edk \u00fa\u010dinn\u00fdch cvik\u016f na hamstringy. Jak cvi\u010dit rumunsk\u00e9 mrtv\u00e9 tahy, hyperextenze nebo zakop\u00e1v\u00e1n\u00ed na zpevn\u011bn\u00ed, vytvarov\u00e1n\u00ed a pos\u00edlen\u00ed zadn\u00ed strany stehen.","breadcrumb":{"@id":"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/Hamstringy-FB.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/Hamstringy-FB.png","width":1200,"height":628,"caption":"8 nejlep\u0161\u00edch cvik\u016f na hamstringy: Jak pos\u00edlit zadn\u00ed stranu stehen?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"8 nejlep\u0161\u00edch cvik\u016f na hamstringy: Jak pos\u00edlit zadn\u00ed stranu stehen?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. 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\/577372","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=577372"}],"version-history":[{"count":20,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/577372\/revisions"}],"predecessor-version":[{"id":577571,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/577372\/revisions\/577571"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/577501"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=577372"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=577372"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=577372"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=577372"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=577372"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}