{"id":578145,"date":"2024-06-17T09:34:57","date_gmt":"2024-06-17T07:34:57","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=578145"},"modified":"2024-06-24T09:40:19","modified_gmt":"2024-06-24T07:40:19","slug":"cviky-na-hamstringy-ako-posilnit-zadne-stehenne-svaly","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/cviky-na-hamstringy-ako-posilnit-zadne-stehenne-svaly\/","title":{"rendered":"8 najlep\u0161\u00edch cvikov na hamstringy: Ako posilni\u0165 zadn\u00fa stranu stehien?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-hamstringy-ako-posilnit-zadne-stehenne-svaly\/#Aku_funkciu_maju_zadne_stehenne_svaly\" title=\"Ak\u00fa funkciu maj\u00fa zadn\u00e9 stehenn\u00e9 svaly?\">Ak\u00fa funkciu maj\u00fa zadn\u00e9 stehenn\u00e9 svaly?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-hamstringy-ako-posilnit-zadne-stehenne-svaly\/#Ako_posilnit_zadne_stehenne_svaly_alebo_hamstringy\" title=\"Ako posilni\u0165 zadn\u00e9 stehenn\u00e9 svaly alebo hamstringy?\">Ako posilni\u0165 zadn\u00e9 stehenn\u00e9 svaly alebo hamstringy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-hamstringy-ako-posilnit-zadne-stehenne-svaly\/#8_najucinnejsich_cvikov_na_hamstringy\" title=\"8 naj\u00fa\u010dinnej\u0161\u00edch cvikov na hamstringy\">8 naj\u00fa\u010dinnej\u0161\u00edch cvikov 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.sk\/blog\/cviky-na-hamstringy-ako-posilnit-zadne-stehenne-svaly\/#Ako_spravne_cvicit_hamstringy\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 hamstringy?\">Ako spr\u00e1vne cvi\u010di\u0165 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.sk\/blog\/cviky-na-hamstringy-ako-posilnit-zadne-stehenne-svaly\/#Kam_dalej\" title=\"Kam \u010falej?\">Kam \u010falej?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-hamstringy-ako-posilnit-zadne-stehenne-svaly\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Zadn\u00e9 stehenn\u00e9 svaly alebo hamstringy s\u00fa v tr\u00e9ningu \u010dasto zanedb\u00e1vanou svalovou skupinou. Spravidla im nevenujeme to\u013eko pozornosti ako napr\u00edklad zadku alebo prednej strane stehien, \u010do je celkom \u0161koda. M\u00f4\u017eeme sa tak toti\u017e ochudobni\u0165 o cel\u00fd rad benefitov, ako s\u00fa napr\u00edklad perfektne <strong>symetricky vytvarovan\u00e9 nohy<\/strong> alebo <strong>lep\u0161\u00ed \u0161portov\u00fd v\u00fdkon<\/strong>. A ako efekt\u00edvne posil\u0148ova\u0165 hamstringy? Najlep\u0161ou vo\u013ebou je silov\u00fd tr\u00e9ning, ktor\u00fd obsahuje <strong>\u00fa\u010dinn\u00e9 cviky na zadn\u00fa stranu stehien<\/strong>. Pr\u00e1ve tie si predstav\u00edme v dne\u0161nom \u010dl\u00e1nku.<\/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=\"Aku_funkciu_maju_zadne_stehenne_svaly\"><\/span>Ak\u00fa funkciu maj\u00fa zadn\u00e9 stehenn\u00e9 svaly?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u00e1zvom hamstringy sa ozna\u010duj\u00fa svaly na zadnej strane stehna. Patr\u00ed medzi ne <strong>dvojhlav\u00fd sval stehenn\u00fd<\/strong> <em>(Musculus biceps femoris)<\/em>, <strong>polo\u0161\u013ea\u0161it\u00fd sval<\/strong> <em>(Musculus semitendinosus)<\/em> a <strong>poloblanit\u00fd sval<\/strong> <em>(Musculus semimembranosus)<\/em>. Na ich posil\u0148ovan\u00ed si v\u0161ak ned\u00e1vaj\u00fa z\u00e1le\u017ea\u0165 iba bodybuilderi, ktor\u00ed chc\u00fa \u010do najsymetrickej\u0161iu postavu. Vypracovan\u00e9 hamstringy potrebuj\u00fa aj be\u017eci a \u010fal\u0161\u00ed \u0161portovci. Tieto svaly maj\u00fa toti\u017e k\u013e\u00fa\u010dov\u00fa funkciu v pohybe. Zais\u0165uj\u00fa <strong>flexiu (ohyb) v kolene<\/strong> a podie\u013eaj\u00fa sa aj na <strong>extenzii (natiahnut\u00ed) bedra.<\/strong> Ich dom\u00e9nou je tak <strong>dynamick\u00fd pohyb.<\/strong> V\u010faka tomu v\u00e1m silnej\u0161ie hamstringy m\u00f4\u017eu pom\u00f4c\u0165 <strong>vysko\u010di\u0165<\/strong> <strong>vy\u0161\u0161ie<\/strong> alebo <strong>be\u017ea\u0165 r\u00fdchlej\u0161ie.<\/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=\"Ako_posilnit_zadne_stehenne_svaly_alebo_hamstringy\"><\/span>Ako posilni\u0165 zadn\u00e9 stehenn\u00e9 svaly alebo hamstringy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zadn\u00e9 stehenn\u00e9 svaly sa zap\u00e1jaj\u00fa pri be\u017en\u00fdch cvikoch na nohy, ako s\u00fa <a href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\">drepy<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/ako-robit-drepy-a-vypady\/\">v\u00fdpady<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/\">m\u0155tve \u0165ahy<\/a>. Nie je to v\u0161ak do takej miery ako v pr\u00edpade prednej strany stehien (kvadricepsov) alebo zadku. Ke\u010f sa chceme zamera\u0165 na hamstringy, budeme musie\u0165 siahnu\u0165 po tro\u0161ku in\u00fdch cvikoch. K ich intenz\u00edvnej aktiv\u00e1cii doch\u00e1dza po\u010das pohybu, ktor\u00fd umo\u017en\u00ed <strong>natiahnutie a potom aj skr\u00e1tenie svalov zadn\u00fdch stehien v plnom rozsahu.<\/strong> Je to napr\u00edklad <strong>rumunsk\u00fd m\u0155tvy \u0165ah, zakop\u00e1vanie<\/strong> alebo <strong>hyperextenzia<\/strong> a \u010fal\u0161ie cviky, ktor\u00e9 n\u00e1jdete ni\u017e\u0161ie. <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>Ke\u010f sa tieto cviky nau\u010d\u00edte vykon\u00e1va\u0165 spr\u00e1vne technicky, potom prich\u00e1dza na rad <strong>postupn\u00e9 zvy\u0161ovanie z\u00e1\u0165a\u017ee<\/strong> v podobe nalo\u017eenej <a href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-20-kg-gymbeam.html\">osi<\/a>, <a href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\">jednoru\u010diek<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\">kettlebellov<\/a>. V\u010faka tomu v\u00e1m porastie nielen sila tejto partie, ale prejav\u00ed sa to aj <strong>vypracovanej\u0161\u00edmi svalmi<\/strong>. Pre dosiahnutie v\u00fdsledkov je d\u00f4le\u017eit\u00e9 aj <strong>spr\u00e1vne pl\u00e1novanie tr\u00e9ningu.<\/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\">Ako si napl\u00e1nova\u0165 tr\u00e9ning hamstringov?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Z predstaven\u00fdch cvikov si jednoducho m\u00f4\u017eete vytvori\u0165 tr\u00e9ning na stehn\u00e1 a l\u00fdtka v posil\u0148ovni.<\/li>\n\n\n\n<li>Na za\u010diatok si na ka\u017ed\u00fa partiu sta\u010d\u00ed vybra\u0165 <strong>2 \u2013 3 cviky<\/strong>, ktor\u00e9 budete ma\u0165 v tr\u00e9ningu <strong>2 \u2013 3-kr\u00e1t<\/strong> t\u00fd\u017edenne.<\/li>\n\n\n\n<li>Sna\u017ete sa <strong>cvi\u010di\u0165 v plnom rozsahu pohybu<\/strong> a zara\u010fujte aj na\u0165ahovacie cviky na hamstringy, aby zostali pru\u017en\u00e9 a flexibiln\u00e9.<\/li>\n\n\n\n<li>Ka\u017ed\u00fd cvik odcvi\u010d\u00edte v 3 <strong>pracovn\u00fdch s\u00e9ri\u00e1ch<\/strong> v rozmedz\u00ed <strong>8 \u2013 12 opakovan\u00ed<\/strong> v s\u00e9rii.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup> [4\u20135]<\/sup><\/mark><\/li>\n\n\n\n<li>Z\u00e1\u0165a\u017e by v tomto pr\u00edpade mala spada\u0165 zhruba na \u00farove\u0148 <strong>60 \u2013 75 % 1 RM<\/strong> (maxim\u00e1lny v\u00fdkon na 1 opakovanie). <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4\u20135]<\/sup><\/mark><\/li>\n\n\n\n<li>Tr\u00e9ning hamstringov zarad\u00edte bu\u010f samostatne s inou svalovou partiou, alebo v r\u00e1mci <strong>komplexn\u00e9ho tr\u00e9ningu dolnej polovice tela.<\/strong><\/li>\n\n\n\n<li>Myslite aj na to, \u017ee k \u00faplnej regener\u00e1cii svalov po silovom tr\u00e9ningu d\u00f4jde priemerne za 24 \u2013 72 hod\u00edn. Tr\u00e9ning si tak pl\u00e1nujte aj vzh\u013eadom na \u010das potrebn\u00fd na regener\u00e1ciu. <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 pr\u00edpade, \u017ee si chcete zostavi\u0165 tr\u00e9ningy, ktor\u00e9 v\u00e1m prines\u00fa v\u00fdsledky, postupujte pod\u013ea n\u00e1vodu <a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n do posil\u0148ovne?<\/strong><\/a><\/li>\n\n\n\n<li>S v\u00fdberom vhodnej z\u00e1\u0165a\u017ee pod\u013ea v\u00e1\u0161ho cie\u013ea pom\u00f4\u017ee \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/\"><strong>Ak\u00e9 v\u00e1hy zdv\u00edha\u0165 pre rast svalov, sily alebo chudnutie?<\/strong><\/a> A ide\u00e1lny po\u010det n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/kolko-opakovani-je-najlepsie-cvicit-ked-chcete-schudnut-alebo-nabrat-svaly\/\"><strong>Ko\u013eko opakovan\u00ed je najlep\u0161ie cvi\u010di\u0165, ke\u010f chcete schudn\u00fa\u0165 alebo nabra\u0165 svaly?<\/strong><\/a><\/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=\"Ako tr\u00e9nova\u0165 hamstringy?\" class=\"wp-image-577517\" title=\"Ako tr\u00e9nova\u0165 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_najucinnejsich_cvikov_na_hamstringy\"><\/span>8 naj\u00fa\u010dinnej\u0161\u00edch cvikov na hamstringy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nasleduj\u00face cviky s\u00fa <strong>ide\u00e1lne do posil\u0148ovne<\/strong>, ale ak m\u00e1te doma <a href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-150-cm-gymbeam.html\">os<\/a> s <a href=\"https:\/\/gymbeam.sk\/kotuc-competition-bumper-gymbeam.html\">kot\u00fa\u010dmi<\/a>, <a href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\">jednoru\u010dku<\/a>, <a href=\"https:\/\/gymbeam.sk\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\">kettlebell<\/a>, v\u00e4\u010d\u0161inu z nich zvl\u00e1dnete aj z pohodlia domova. Najsk\u00f4r sa zahrejte na <a href=\"https:\/\/gymbeam.sk\/veslovaci-trenazer-gymbeam.html\">veslovacom trena\u017e\u00e9ri<\/a>, sk\u00e1kan\u00edm cez <a href=\"https:\/\/gymbeam.sk\/svihadla\">\u0161vihadlo<\/a> alebo napr\u00edklad jumping jackmi. Potom prejdite na rozh\u00fdbanie cel\u00e9ho tela, najm\u00e4 <strong>bedier, kolien a \u010dlenkov.<\/strong> N\u00e1sledne sa pustite do hlavnej \u010dasti tr\u00e9ningu.<\/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 m\u0155tvy \u0165ah (Romanian Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa pred nalo\u017een\u00fa os s chodidlami na \u0161\u00edrku va\u0161ich bokov. Oboma rukami ju uchopte pribli\u017ene na \u0161\u00edrku va\u0161ich ramien. Narovnajte sa a ty\u010d dr\u017ete natiahnut\u00fdmi rukami pred stehnami.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S n\u00e1dychom urobte pohyb panvy dozadu a kontrolovane sa predkl\u00e1\u0148ajte. Os by mala \u00eds\u0165 tesne pred nohami. Sna\u017ete sa ju dosta\u0165 a\u017e pred \u010dlenky, ale v\u017edy myslite na to, \u017ee chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. Potom sa pomocou kontrakcie zadnej strany stehien a zadku s v\u00fddychom narovnajte. Hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li>\u010cast\u00e9 chyby: Mal\u00fd rozsah pohybu, gu\u013eatenie chrbta, 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=\"Ako cvi\u010di\u0165 rumunsk\u00fd m\u0155tvy \u0165ah?\" class=\"wp-image-577421\" title=\"Ako cvi\u010di\u0165 rumunsk\u00fd m\u0155tvy \u0165ah?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Rumunsk\u00fd m\u0155tvy \u0165ah s jednoru\u010dkami (Dumbbell Romanian Deadlift)<\/h4>\n\n\n\n<p>Os m\u00f4\u017eete v tomto cviku nahradi\u0165 aj jednoru\u010dkami. Chy\u0165te ich natiahnut\u00fdmi rukami pred stehnami a \u010falej u\u017e cvi\u010dte rovnako ako s olympijskou osou.<\/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=\"8344,28338,80965,86089\" ><\/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\u00fdchodiskov\u00e1 poloha:<\/strong> Nastavte si os na posil\u0148ovac\u00ed stojan \u010di u\u017e samostatne alebo nalo\u017een\u00fa (zhruba do v\u00fd\u0161ky va\u0161ich k\u013e\u00fa\u010dov\u00fdch kost\u00ed). Postavte sa pod \u0148u s chodidlami pribli\u017ene na \u0161\u00edrku ramien. Polo\u017ete si <a href=\"https:\/\/gymbeam.sk\/olympijska-tyc-eternal-power-gymbeam.html\">os<\/a> za krk a chy\u0165te ju oboma rukami ved\u013ea ramien s t\u00fdm, \u017ee lakte smeruj\u00fa dole. Aktivujte stred tela, zlo\u017ete ty\u010d zo stojana a urobte krok vzad.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S n\u00e1dychom urobte pohyb panvy dozadu a kontrolovane sa predkl\u00e1\u0148ajte. M\u00f4\u017eete pri tom \u013eahko pokr\u010di\u0165 kolen\u00e1. H\u013abku predklonu zvo\u013ete tak, aby sa v\u00e1m podarilo zachova\u0165 prirodzen\u00e9 zakrivenie chrbtice. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadku a zadnej strany stehien plynule narovnajte. Potom vykonajte \u010fal\u0161ie opakovanie. Po ukon\u010den\u00ed s\u00e9rie vr\u00e1\u0165te os sp\u00e4\u0165 do stojana.<\/li>\n\n\n\n<li>\u010cast\u00e9 chyby: Mal\u00fd rozsah pohybu, gu\u013eatenie chrbta, 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=\"Ako cvi\u010di\u0165 good morning?\" class=\"wp-image-577373\" title=\"Ako cvi\u010di\u0165 good morning?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Good morning s powerbagom (Powerbag Good Morning)<\/h4>\n\n\n\n<p>Tento cvik zvl\u00e1dnete aj s <a href=\"https:\/\/gymbeam.sk\/posilnovaci-vak-powerbag-gymbeam.html\">powerbagom<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/vodny-posilnovaci-vak-powerbag-gymbeam.html\">vodn\u00fdm posil\u0148ovac\u00edm vakom<\/a>. Polo\u017ete si ho na chrb\u00e1t podobne ako os a cvi\u010dte rovnako.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e m\u00e1te powerbag alebo s n\u00edm cvi\u010d\u00edte vo fitku, tak v\u00e1s ur\u010dite bud\u00fa zauj\u00edma\u0165 aj \u010fal\u0161ie \u00fa\u010dinn\u00e9 cviky, ktor\u00e9 n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/15-najlepsich-cvikov-s-powerbagom-na-cele-telo\/\"><strong>15 najlep\u0161\u00edch cvikov s powerbagom na cel\u00e9 telo.<\/strong><\/a><\/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 m\u0155tvy \u0165ah (Sumo Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa pred nalo\u017een\u00fa os s <a href=\"https:\/\/gymbeam.sk\/kotuc-competition-bumper-gymbeam.html\">kot\u00fa\u010dmi<\/a> s chodidlami vo vzdialenosti v\u00e4\u010d\u0161ej, ne\u017e je \u0161\u00edrka va\u0161ich ramien. \u0160pi\u010dky chodidiel a kolen\u00e1 smeruj\u00fa do str\u00e1n. Pokr\u010dte kolen\u00e1 a predklo\u0148te sa k osi s t\u00fdm, \u017ee chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. Potom oboma rukami chy\u0165te os nadhmatom alebo striedav\u00fdm \u00fachopom (jednou rukou nadhmatom, druhou podhmatom). \u0160\u00edrka \u00fachopu je pribli\u017ene vo vzdialenosti va\u0161ich ramien alebo o nie\u010do u\u017e\u0161ia.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Nad\u00fdchnite sa a s v\u00fddychom sa pomocou aktiv\u00e1cie svalov stehien a zadku postupne narovnajte. Najprv narovnajte kolen\u00e1 a plynule potom aj trup. Os cestou hore prech\u00e1dza tesne pred nohami. N\u00e1sledne nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Gu\u013eatenie chrbta, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu, nevhodn\u00e1 z\u00e1\u0165a\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=\"Ako cvi\u010di\u0165 sumo m\u0155tvy \u0165ah?\" class=\"wp-image-577437\" title=\"Ako cvi\u010di\u0165 sumo m\u0155tvy \u0165ah?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Sumo m\u0155tvy \u0165ah s jednoru\u010dkami (Dumbbell Sumo Deadlift)<\/h4>\n\n\n\n<p>Namiesto osi si na sumo m\u0155tve \u0165ahy m\u00f4\u017eete vzia\u0165 aj dve <a href=\"https:\/\/gymbeam.sk\/neoprene-hex-dumbbell-beastpink.html\">jednoru\u010dky<\/a>, ktor\u00e9 chyt\u00edte natiahnut\u00fdmi rukami pred panvou. Oto\u010dte ich bu\u010f kot\u00fa\u010dovou stranou k sebe, alebo tak, aby mali rukov\u00e4te rovnobe\u017ene. Potom u\u017e cvi\u010d\u00edte rovnako.<\/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 m\u0155tvy \u0165ah s kettlebellmi (Kettlebell Sumo Deadlift)<\/h4>\n\n\n\n<p>Sumo m\u0155tvy \u0165ah zvl\u00e1dnete aj s dvoma <a href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\">kettlebellmi<\/a>. Postavte ich na zem ved\u013ea seba medzi va\u0161e chodidl\u00e1. Tie s\u00fa od seba vo v\u00e4\u010d\u0161ej vzdialenosti ne\u017e je \u0161\u00edrka va\u0161ich ramien. \u0160pi\u010dky a kolen\u00e1 smeruj\u00fa von. Potom oba kettlebelly uchop\u00edte a cvi\u010d\u00edte rovnako ako s osou.<\/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\u00fdchodiskov\u00e1 poloha:<\/strong> Polo\u017ete na zem os a nalo\u017ete na \u0148u dostatok <a href=\"https:\/\/gymbeam.sk\/kotuc-iron-30-mm-gymbeam.html\">kot\u00fa\u010dov<\/a>, aby udr\u017eali va\u0161u v\u00e1hu. Potom si k\u013eaknite pred os chrbtom a zakliesnite sa pod \u0148u \u010dlenkami. Pre v\u00e4\u010d\u0161ie pohodlie si m\u00f4\u017eete pod kolen\u00e1 polo\u017ei\u0165 <a href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\">karimatku<\/a> prelo\u017een\u00fa napoly alebo <a href=\"https:\/\/gymbeam.sk\/podlozka-abmat-na-sed-lahy-gymbeam.html\">ABmat podlo\u017eku<\/a>. Pokia\u013e nem\u00e1te k dispoz\u00edcii os s dostatkom kot\u00fa\u010dov, m\u00f4\u017eete nohy zakliesni\u0165 pod rebriny alebo v\u00e1s pevne za \u010dlenky m\u00f4\u017ee dr\u017ea\u0165 par\u0165\u00e1k. Chrb\u00e1t je v prirodzenom zakriven\u00ed a ruky dr\u017ete pokr\u010den\u00e9 v lak\u0165och pred hrudn\u00edkom.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom sa za\u010dnite \u010do najpomal\u0161ie sp\u00fa\u0161\u0165a\u0165 na zem a\u017e do poz\u00edcie kliku, pri tomto pohybe by ste mali intenz\u00edvne c\u00edti\u0165 hamstringy. Potom sa odrazte od zeme a s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, nedostato\u010dn\u00e1 aktiv\u00e1cia zadnej strany stehien.<\/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=\"Ako cvi\u010di\u0165 seversk\u00e9 zdvihy?\" class=\"wp-image-577405\" title=\"Ako cvi\u010di\u0165 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\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami pribli\u017ene na \u0161\u00edrku va\u0161ich ramien. <a href=\"https:\/\/gymbeam.sk\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\">Kettlebell<\/a> uchopte oboma natiahnut\u00fdmi rukami a dr\u017ete ho pred telom. Chrb\u00e1t je po cel\u00fd \u010das rovn\u00fd a ramen\u00e1 stiahnut\u00e9 dole, majte aktivovan\u00fd stred tela a poh\u013ead smerujte vpred.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S n\u00e1dychom sa mierne predklo\u0148te, z\u013eahka pokr\u010dte kolen\u00e1 a kettlebell umiestnite medzi nohy. S v\u00fddychom aktivujte zadok aj hamstringy a urobte \u0161vih kettlebellom pred seba, maxim\u00e1lne do v\u00fd\u0161ky va\u0161ich o\u010d\u00ed. Potom sa vr\u00e1\u0165te do v\u00fdchodiskovej poz\u00edcie a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Gu\u013eatenie alebo pr\u00edli\u0161n\u00e9 preh\u00fdbanie chrbta, kolen\u00e1 smeruj\u00fa dovn\u00fatra, nedostato\u010dn\u00e1 aktiv\u00e1cia doln\u00fdch kon\u010dat\u00edn.<\/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=\"Ako cvi\u010di\u0165 kettlebell swing?\" class=\"wp-image-577389\" title=\"Ako cvi\u010di\u0165 kettlebell swing?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/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\u00f4\u017eete odcvi\u010di\u0165 ka\u017edou rukou zvl\u00e1\u0161\u0165. Uchopte kettlebell jednou rukou, druh\u00fa dr\u017ete v upa\u017een\u00ed a cvi\u010dte rovnako ako obojru\u010dne. Po odcvi\u010den\u00ed jednej s\u00e9rie vyme\u0148te ruky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ie \u00fa\u010dinn\u00e9 cviky s kettlebellom n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/8-najlepsich-cvikov-s-kettlebellom-na-zadok-a-nohy\/\"><strong>8 najlep\u0161\u00edch cvikov s kettlebellom na zadok 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\u00e1vanie pole\u017eia\u010dky (Hamstring Curls)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Nastavte si na stroji vhodn\u00fa v\u00e1hu. Potom si \u013eahnite bruchom na lavicu a nohy zaprite o oporn\u00e9 valce, aby boli medzi l\u00fdtkom a p\u00e4tou. Tie si m\u00f4\u017eete pod\u013ea konkr\u00e9tneho stroja nastavi\u0165 do v\u00fd\u0161ky a polohy pod\u013ea va\u0161ich preferenci\u00ed. Rukami sa chy\u0165te rukov\u00e4te.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom a aktiv\u00e1ciou svalov zadnej strany stehien pritiahnite p\u00e4ty k zadku. V tejto poz\u00edcii m\u00f4\u017eete zaradi\u0165 1 \u2013 2 sekundov\u00fa v\u00fddr\u017e a potom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Pri natiahnut\u00ed n\u00f4h v\u0161ak neprep\u00ednajte kolen\u00e1 \u00faplne. Hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Panvu sa sna\u017ete udr\u017ea\u0165 cel\u00fa dobu pritla\u010den\u00fa na podlo\u017eke a nepreh\u00fdbajte sa v chrbte.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, preh\u00fdbanie v chrbte (bedrov\u00e1 oblas\u0165), zdv\u00edhanie panvy, nadmern\u00e1 alebo nedostato\u010dn\u00e1 z\u00e1\u0165a\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\/Lying-hamstring-curl.gif\" alt=\"Ako cvi\u010di\u0165 zakop\u00e1vanie v \u013eahu?\n\" class=\"wp-image-577540\" title=\"Ako cvi\u010di\u0165 zakop\u00e1vanie v \u013eahu?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161\u00ed variant cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Zakop\u00e1vanie s jednoru\u010dkou (Dumbell Lying Leg Curl)<\/h4>\n\n\n\n<p>Tento cvik zvl\u00e1dnete aj bez stroja. Vyu\u017ei\u0165 na to m\u00f4\u017eete <a href=\"https:\/\/gymbeam.sk\/rovna-lavica-gymbeam.html\">rovn\u00fa<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/nastavitelna-lavica-gymbeam.html\">nastavite\u013en\u00fa posil\u0148ovaciu lavicu<\/a> a jednoru\u010dku. T\u00fa polo\u017ete na zem za jeden koniec lavice. Potom si na \u0148u \u013eahnite bruchom, chy\u0165te sa rukami okrajov a medzi chodidl\u00e1 uchopte \u010dinku. S v\u00fddychom zdv\u00edhajte chodidl\u00e1 k zadku. Pokia\u013e sa v\u00e1m pri tom bude zdv\u00edha\u0165 panva, m\u00f4\u017eete si pod \u0148u polo\u017ei\u0165 zrolovan\u00fd <a href=\"https:\/\/gymbeam.sk\/uteraky\">uter\u00e1k<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/valec-na-cvicenie-half-round-roller-black-gymbeam.html\">men\u0161\u00ed valec<\/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\">7. Leg press<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Nalo\u017ete si na leg press vhodn\u00e9 z\u00e1va\u017eie. Potom si sadnite na lavicu, chrbtom sa oprite o opierku a rukami sa chy\u0165te rukov\u00e4\u0165ou ved\u013ea tela. Potom zdvihnite nohy a chodidl\u00e1, ktor\u00e9 s\u00fa na \u0161\u00edrke bokov, a oprite sa o platformu. Pripravte sa na prv\u00e9 opakovanie a uvo\u013enite bezpe\u010dnostn\u00e9 zar\u00e1\u017eky.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Pomaly pokr\u010dte kolen\u00e1 a sp\u00fa\u0161\u0165ajte platformu k sebe. A\u017e budete ma\u0165 kolen\u00e1 takmer ved\u013ea hrudn\u00edka, zatla\u010dte s v\u00fddychom chodidlami do platformy. Pokra\u010dujte a\u017e do tej f\u00e1zy, kedy m\u00e1te takmer prepnut\u00e9 nohy. Dajte pozor na to, aby sa v\u00e1m chrb\u00e1t nedv\u00edhal z podlo\u017eky. Potom hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, kolen\u00e1 smeruj\u00fa dovn\u00fatra, chrb\u00e1t zdvihnut\u00fd z podlo\u017eky, nadmern\u00e1 alebo nedostato\u010dn\u00e1 z\u00e1\u0165a\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=\"Ako cvi\u010di\u0165 leg press?\" class=\"wp-image-577469\" title=\"Ako cvi\u010di\u0165 leg press?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8. Hyperextenzia (Hyperextension)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Polo\u017ete sa panvou na hyperextenzn\u00fa alebo r\u00edmsku lavicu \u010delom k zemi. Horn\u00fd kraj opierky by mal by\u0165 maxim\u00e1lne vo v\u00fd\u0161ke va\u0161ich bedier. Nohami sa zah\u00e1knite za no\u017en\u00e9 opierky, pa\u017ee dr\u017ete skr\u00ed\u017een\u00e9 na hrudi a chrb\u00e1t v prirodzenom zakriven\u00ed.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S n\u00e1dychom sa pomaly sp\u00fa\u0161\u0165ajte dole bez gu\u013eatenia chrbta. S v\u00fddychom sa potom pomocou aktiv\u00e1cie svalov zadku, zadnej strany stehien a chrbta vr\u00e1\u0165te do v\u00fdchodiskovej polohy. V tejto poz\u00edcii dajte pozor na nadmern\u00fd z\u00e1klon. M\u00f4\u017eete zaradi\u0165 1 \u2013 2 sekundov\u00fa v\u00fddr\u017e a potom nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>N\u00e1ro\u010dnej\u0161\u00ed variant:<\/strong> Cvik si m\u00f4\u017eete s\u0165a\u017ei\u0165 tak, \u017ee rukami pred hrudn\u00edkom chyt\u00edte nejak\u00fa z\u00e1\u0165a\u017e, napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/kotuc-iron-30-mm-gymbeam.html\">kot\u00fa\u010d<\/a>, jednoru\u010dku alebo men\u0161\u00ed <a href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\">kettlebell<\/a>.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Z\u00e1klon v hornej poz\u00edcii, \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=\"Ako cvi\u010di\u0165 hyperextenziu?\" class=\"wp-image-577453\" title=\"Ako cvi\u010di\u0165 hyperextenziu?\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_spravne_cvicit_hamstringy\"><\/span>Ako spr\u00e1vne cvi\u010di\u0165 hamstringy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O tom, na \u010do si da\u0165 pri tr\u00e9ningu hamstringov pozor, sa viac dozviete v na\u0161om videu.<\/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=\"Efekt\u00edvny tr\u00e9ning n\u00f4h pre siln\u00e9 hamstringy l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/bbQOVF_Xxpw?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_dalej\"><\/span>Kam \u010falej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pokia\u013e chcete kompletne precvi\u010di\u0165 stehn\u00e1 aj l\u00fdtka, \u00fa\u010dinn\u00e9 cviky n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/\"><strong>9 najlep\u0161\u00edch cvikov na stehn\u00e1 a l\u00fdtka.<\/strong><\/a><\/li>\n\n\n\n<li>\u010eal\u0161ie cviky na doln\u00fa polovicu tela n\u00e1jdete v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\">9 najlep\u0161\u00edch cvikov na zadok a nohy<\/a><\/strong>.<\/li>\n\n\n\n<li>Tr\u00e9ning hornej polovice tela si m\u00f4\u017eete zostavi\u0165 pod\u013ea cvikov\u00fdch \u010dl\u00e1nkov na <strong><a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/\">ramen\u00e1<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/\">chrb\u00e1t<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-hrudnika\/\">hrudn\u00edk<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-brucha\/\">brucho<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/\">biceps<\/a> aj <a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-triceps-a-svaly-predlaktia\/\">triceps<\/a>.<\/strong><\/li>\n\n\n\n<li>Pokia\u013e v\u00e1s tie\u017e zauj\u00edma komplexn\u00fd n\u00e1vod na vytvarovanie zadku i n\u00f4h, a to vr\u00e1tane v\u00fd\u017eivov\u00fdch odpor\u00fa\u010dan\u00ed, n\u00e1jdete ho v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/\"><strong>Ako spevni\u0165 a vytvarova\u0165 zadok a nohy.<\/strong><\/a><\/li>\n\n\n\n<li>Sna\u017e\u00edte sa nabra\u0165 svaly, a st\u00e1le to nejde? Potom by v\u00e1m nemali ujs\u0165 na\u0161e \u010dl\u00e1nky <a href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-zdravo-pribrat\/\"><strong>10 tipov, ako zdravo pribra\u0165<\/strong><\/a> a <a href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\"><strong>\u010co jes\u0165 a cvi\u010di\u0165, aby som kone\u010dne 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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokia\u013e chcete <strong>siln\u00e9, pevn\u00e9 a vypracovan\u00e9 stehn\u00e1,<\/strong> nemali by v\u00e1m v tr\u00e9ningu ch\u00fdba\u0165 cviky z tohto \u010dl\u00e1nku. Efekt\u00edvne pri nich zapoj\u00edte svaly zadnej strany stehien, ktor\u00e9 tak spevn\u00edte a posiln\u00edte. Najlep\u0161ie v\u00fdsledky v\u0161ak dosiahnete, ke\u010f sa ich najsk\u00f4r nau\u010d\u00edte cvi\u010di\u0165 spr\u00e1vne a potom za\u010dnete prid\u00e1va\u0165 z\u00e1\u0165a\u017e. Ke\u010f zvl\u00e1dnete z\u00e1kladn\u00fd variant, m\u00f4\u017eete pri niektor\u00fdch vysk\u00fa\u0161a\u0165 aj \u010fal\u0161ie modifik\u00e1cie s jednoru\u010dkou alebo kettlebellom. Nezabudnite ale ani na <strong>dostato\u010dn\u00fd odpo\u010dinok<\/strong> a <strong>vyv\u00e1\u017een\u00fa stravu,<\/strong> ktor\u00e1 je nemenej d\u00f4le\u017eit\u00e1 pre rast svalov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosn\u00fd? Ak \u00e1no, zdie\u013eajte ho aj so svojimi priate\u013emi a pode\u013ete sa s nimi o in\u0161pir\u00e1ciu na tr\u00e9ning hamstringov.<\/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>H\u013ead\u00e1te in\u0161pir\u00e1ciu na tr\u00e9ning hamstringov? V tom pr\u00edpade si rozkliknite tento \u010dl\u00e1nok, v ktorom n\u00e1jdete tie naj\u00fa\u010dinnej\u0161ie cviky do posil\u0148ovne s vysvetlen\u00edm spr\u00e1vnej techniky aj \u010dast\u00fdch ch\u00fdb.<\/p>\n","protected":false},"author":129,"featured_media":577514,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6123,6105,6137,6062],"filter_section":[],"filter_attribute":[13018,13017,13026],"class_list":{"0":"post-578145","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cvicenie","9":"tag-cviky-na-nohy","10":"tag-silovy-trening","11":"tag-trening","12":"filter_attribute-cviky-na-nohy","13":"filter_attribute-cviky-na-zadok","14":"filter_attribute-spravna-technika-cvicenia","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 najlep\u0161\u00edch cvikov na hamstringy: Ako posilni\u0165 zadn\u00fa stranu stehien? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Z\u00e1soba \u00fa\u010dinn\u00fdch cvikov na hamstringy. 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