{"id":579001,"date":"2024-06-24T08:06:21","date_gmt":"2024-06-24T06:06:21","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=579001"},"modified":"2025-05-01T14:17:39","modified_gmt":"2025-05-01T12:17:39","slug":"ako-cvicit-s-multifunkcnou-doskou-na-kliky-7-najlepsich-cvikov-na-vrch-tela","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-cvicit-s-multifunkcnou-doskou-na-kliky-7-najlepsich-cvikov-na-vrch-tela\/","title":{"rendered":"Ako cvi\u010di\u0165 s multifunk\u010dnou doskou na kliky? 7 najlep\u0161\u00edch cvikov na vrch tela"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/ako-cvicit-s-multifunkcnou-doskou-na-kliky-7-najlepsich-cvikov-na-vrch-tela\/#Co_je_multifunkcna_doska_na_kliky\" title=\"\u010co je multifunk\u010dn\u00e1 doska na kliky?\">\u010co je multifunk\u010dn\u00e1 doska na kliky?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/ako-cvicit-s-multifunkcnou-doskou-na-kliky-7-najlepsich-cvikov-na-vrch-tela\/#Vyhody_multifunkcnej_dosky_na_kliky\" title=\"V\u00fdhody multifunk\u010dnej dosky na kliky&nbsp;\">V\u00fdhody multifunk\u010dnej dosky na kliky&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.sk\/blog\/ako-cvicit-s-multifunkcnou-doskou-na-kliky-7-najlepsich-cvikov-na-vrch-tela\/#Ako_si_zostavit_trening_s_multifunkcnou_doskou_na_kliky\" title=\"Ako si zostavi\u0165 tr\u00e9ning s multifunk\u010dnou doskou na kliky?\">Ako si zostavi\u0165 tr\u00e9ning s multifunk\u010dnou doskou na kliky?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/ako-cvicit-s-multifunkcnou-doskou-na-kliky-7-najlepsich-cvikov-na-vrch-tela\/#7_cvikov_s_multifunkcnou_doskou_na_kliky\" title=\"7 cvikov s multifunk\u010dnou doskou na kliky\">7 cvikov s multifunk\u010dnou doskou na kliky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/ako-cvicit-s-multifunkcnou-doskou-na-kliky-7-najlepsich-cvikov-na-vrch-tela\/#Kam_dalej\" title=\"Kam \u010falej?\">Kam \u010falej?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/ako-cvicit-s-multifunkcnou-doskou-na-kliky-7-najlepsich-cvikov-na-vrch-tela\/#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><p>Kliky patria medzi z\u00e1kladn\u00e9 cviky, ktor\u00e9 spravidla pozn\u00e1me u\u017e z \u010dias \u0161kolskej telesnej v\u00fdchovy. Maj\u00fa ich v ob\u013eube nielen vyzn\u00e1va\u010di kalisteniky alebo cvi\u010denia s vlastnou v\u00e1hou, ale aj \u010fal\u0161\u00ed \u0161portovci. Okrem z\u00e1kladn\u00e9ho variantu m\u00f4\u017eete cvi\u010di\u0165 aj<strong> kliky zameran\u00e9 na tricepsy, trap\u00e9zy alebo ramen\u00e1<\/strong>. Ako na to? Najlep\u0161ie v\u00e1m s t\u00fdm pom\u00f4\u017ee multifunk\u010dn\u00e1 doska na kliky. M\u00e1 toti\u017e <strong>vyzna\u010den\u00e9 farebn\u00e9 l\u00ednie, pod\u013ea ktor\u00fdch umiestnite rukov\u00e4ti do spr\u00e1vnych uhlov<\/strong>, ktor\u00e9 s\u00fa d\u00f4le\u017eit\u00e9 na zacielenie na ur\u010dit\u00fa svalov\u00fa partiu. Pom\u00f4\u017ee v\u00e1m tak vy\u0165a\u017ei\u0165 z tr\u00e9ningu klikov maximum.<\/p><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_multifunkcna_doska_na_kliky\"><\/span><p>\u010co je multifunk\u010dn\u00e1 doska na kliky?<\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/multifunkcna-doska-na-kliky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.sk\/multifunkcna-doska-na-kliky-gymbeam.html\">Multifunk\u010dn\u00e1 doska na kliky<\/a> je <strong>inovat\u00edvna fitness pom\u00f4cka<\/strong>, ktor\u00fa vyu\u017eijete na tr\u00e9ning r\u00f4znych variantov klikov. M\u00e1 farebne vyzna\u010den\u00e9 l\u00ednie, ktor\u00e9 v\u00e1m pom\u00f4\u017eu nastavi\u0165 rukov\u00e4ti do r\u00f4znych poz\u00edci\u00ed. Tie m\u00f4\u017eete meni\u0165 pod\u013ea toho, \u010di chcete prim\u00e1rne posil\u0148ova\u0165 <strong>ramen\u00e1, trap\u00e9zy, tricepsy alebo prsia<\/strong>. V\u010faka tomu m\u00f4\u017eete komplexne precvi\u010di\u0165 cel\u00fd vrch tela.<\/p><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><p>V balen\u00ed n\u00e1jdete aj gumov\u00e9 expand\u00e9ry s rukov\u00e4\u0165ami, ktor\u00e9 vyu\u017eijete na bicepsov\u00e9 zdvihy, upa\u017eovanie a \u010fal\u0161ie cviky. Toto \u0161portov\u00e9 pr\u00edslu\u0161enstvo tak n\u00e1jde vyu\u017eitie u ka\u017ed\u00e9ho, kto si chce <strong>spestri\u0165 posil\u0148ovanie hornej polovice tela<\/strong>.<\/p><\/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=\"Vyhody_multifunkcnej_dosky_na_kliky\"><\/span>V\u00fdhody multifunk\u010dnej dosky na kliky&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><p>Multifunk\u010dn\u00e1 doska na kliky pon\u00faka mno\u017estvo <strong>benefitov pre \u0161portovcov v\u0161etk\u00fdch kateg\u00f3ri\u00ed<\/strong>. Pre\u010do si ju k\u00fapi\u0165 domov?<\/p><\/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. Vhodn\u00e1 do ka\u017edej dom\u00e1cej posil\u0148ovne<\/h3>\n\n\n\n<p><p>Klikovaciu dosku ocen\u00edte v pr\u00edpade, \u017ee cvi\u010d\u00edte preva\u017ene doma a chcete si spestri\u0165 tr\u00e9ning hornej polovice tela. Vyu\u017eijete ju na<strong> vykon\u00e1vanie r\u00f4znych variantov klikov <\/strong>zameran\u00fdch na hrudn\u00edk, ramen\u00e1 alebo tricepsy. M\u00f4\u017eete si na \u0148u pripoji\u0165 aj expand\u00e9ry, ktor\u00e9 sa hodia na <strong>bicepsov\u00e9 zdvihy a \u010fal\u0161ie cviky na vrch tela<\/strong>. Ide tak o praktick\u00fa pom\u00f4cku, ktor\u00e1 si n\u00e1jde miesto v ka\u017edej dom\u00e1cej posil\u0148ovni.<\/p><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Zacvi\u010dia si s \u0148ou za\u010diato\u010dn\u00edci aj pokro\u010dil\u00ed<\/h3>\n\n\n\n<p><p>Na tr\u00e9ning s touto pom\u00f4ckou nemus\u00edte by\u0165 hne\u010f expert na kliky. <strong>Je vhodn\u00e1 aj pre za\u010diato\u010dn\u00edkov. <\/strong>T\u00fdm pom\u00f4\u017eu najm\u00e4 farebn\u00e9 vodiace linky, v\u010faka ktor\u00fdm umiestnia ruky do spr\u00e1vneho uhla. M\u00f4\u017eu sa tak naplno s\u00fastredi\u0165 na vykonanie cvikov.<\/p><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><p><strong>Ak e\u0161te len za\u010d\u00ednate cvi\u010di\u0165, robte najprv kliky na kolen\u00e1ch. <\/strong>Tie s\u00fa jednoduch\u0161ie a nevy\u017eaduj\u00fa tak\u00fd ve\u013ek\u00fd silov\u00fd z\u00e1klad. Postupne zvy\u0161ujte po\u010det opakovan\u00ed, a ke\u010f u\u017e zvl\u00e1date napr\u00edklad 10 klikov na kolen\u00e1ch, sk\u00faste prejs\u0165 na klasick\u00fd variant. Potom zase postupne zvy\u0161ujte po\u010det opakovan\u00ed pod\u013ea toho, ako ich zvl\u00e1date. Po\u010det klikov by v\u0161ak nikdy nemal \u00eds\u0165 na \u00fakor spr\u00e1vnej techniky.<\/p><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_upr-1124x749.jpg\" alt=\"V\u00fdhody multifunk\u010dnej dosky na kliky\" class=\"wp-image-578545\" title=\"V\u00fdhody multifunk\u010dnej dosky na kliky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_upr-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_upr-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_upr.jpg 1280w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Pom\u00f4\u017ee vypracova\u0165 pevn\u00e9 pa\u017ee a siln\u00fd vrch tela<\/h3>\n\n\n\n<p>S touto pom\u00f4ckou m\u00f4\u017eete do tr\u00e9ningu zaradi\u0165 \u00faplne nov\u00e9 varianty klikov. V\u010faka tomu dostane va\u0161e telo<strong> nov\u00fd impulz pre zosilnenie a rast<\/strong>. Budete cielene posil\u0148ova\u0165 <strong>trap\u00e9zy, ramen\u00e1, pa\u017ee a tie\u017e svaly hrudn\u00edka<\/strong>. U klikov sa v\u0161ak zap\u00e1jaj\u00fa aj <strong>svaly stredu tela, chrbta a vzpriamova\u010d chrbtice<\/strong>. S multifunk\u010dnou doskou na kliky sa presved\u010d\u00edte, \u017ee aj v dom\u00e1cich podmienkach sa d\u00e1 zvl\u00e1dnu\u0165 kvalitn\u00fd silov\u00fd tr\u00e9ning. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Je \u0161etrn\u00e1 k z\u00e1p\u00e4stiam<\/h3>\n\n\n\n<p><p>Pri cvi\u010den\u00ed s multifunk\u010dnou doskou na kliky sa budete opiera\u0165 o rukov\u00e4ti. V\u010faka tomu sa va\u0161e z\u00e1p\u00e4stie to\u013eko neohne a zostane v prirodzenej\u0161ej polohe. Navy\u0161e na\u0148 nebude vyv\u00edjan\u00fd tak\u00fd ve\u013ek\u00fd tlak ako pri cvi\u010den\u00ed na zemi. Ide tak o <strong>\u0161etrnej\u0161iu a bezpe\u010dnej\u0161iu variantu<\/strong> najm\u00e4 pre \u013eud\u00ed, ktor\u00ed maj\u00fa so z\u00e1p\u00e4st\u00edm probl\u00e9my.<\/p><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Je skladn\u00e1 a prenosn\u00e1<\/h3>\n\n\n\n<p><p>Multifunk\u010dn\u00e1 doska na kliky je skladn\u00e1 a ani v\u00e1m doma <strong>nezaberie ve\u013ea miesta<\/strong>. Ke\u010f s \u0148ou necvi\u010d\u00edte, m\u00f4\u017eete ju schova\u0165 do skrine, pod poste\u013e alebo k \u010fal\u0161\u00edm <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/domaci-trening\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.sk\/domaci-trening\">pom\u00f4ckam na cvi\u010denie<\/a>. Okrem toho je \u013eahk\u00e1, tak\u017ee sa dobre pren\u00e1\u0161a a m\u00f4\u017eete si ju vzia\u0165 aj na <a class=\"ek-link\" href=\"\/blog?p=264543\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-cvicit-na-workoutovom-ihrisku\/\">workoutov\u00e9 ihrisko<\/a>.<\/p><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_062024_811-1124x749.jpg\" alt=\"Ako cvi\u010di\u0165 s podlo\u017ekou na kliky? \" class=\"wp-image-578565\" title=\"Ako cvi\u010di\u0165 s podlo\u017ekou na kliky? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_062024_811-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_062024_811-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_062024_811.jpg 1280w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><p>Ako pou\u017e\u00edva\u0165 multifunk\u010dn\u00fa dosku na kliky?<\/p><\/h3>\n\n\n\n<p><p>Klikovaciu dosku si polo\u017ete na rovn\u00fa zem. Potom vezmite <strong>rukov\u00e4ti a zasu\u0148te ich do polohy pod\u013ea l\u00ednie konkr\u00e9tneho cviku<\/strong>. Dajte pozor na to, aby boli na oboch stran\u00e1ch v rovnakej poz\u00edcii. Na dosku si v\u0161ak m\u00f4\u017eete pripn\u00fa\u0165 aj<strong> 2 gumov\u00e9 expand\u00e9ry<\/strong>, ktor\u00e9 s\u00fa s\u00fa\u010das\u0165ou balenia. Na koncoch maj\u00fa karab\u00ednu, ktor\u00fa pripnite na jedno zo 4 kovov\u00fdch \u00f4k. Pri cvi\u010den\u00ed s expand\u00e9rmi je potrebn\u00e9 dosku zaisti\u0165 chodidlami, aby po\u010das cvi\u010denia dr\u017eala na zemi.<\/p><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri umiest\u0148ovan\u00ed rukov\u00e4t\u00ed sa m\u00f4\u017eete riadi\u0165 aj tabu\u013ekou farebn\u00fdch poz\u00edci\u00ed pod\u013ea cielenej svalovej partie.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Farba poz\u00edcie<\/th><th class=\"has-text-align-center\" data-align=\"center\">Prim\u00e1rne zacielen\u00e1 \u010das\u0165 tela<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010cerven\u00e1<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ramen\u00e1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Modr\u00e1<\/td><td class=\"has-text-align-center\" data-align=\"center\">Hrudn\u00edk<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zelen\u00e1<\/td><td class=\"has-text-align-center\" data-align=\"center\">Triceps<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u017dlt\u00e1<\/td><td class=\"has-text-align-center\" data-align=\"center\">Trap\u00e9zy<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_si_zostavit_trening_s_multifunkcnou_doskou_na_kliky\"><\/span><p>Ako si zostavi\u0165 tr\u00e9ning s multifunk\u010dnou doskou na kliky?<\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><p>Ni\u017e\u0161ie n\u00e1jdete cviky na <strong>ramen\u00e1, hrudn\u00edk, tricepsy i bicepsy<\/strong>. M\u00f4\u017eete si tak vybra\u0165 tie, ktor\u00e9 sa v\u00e1m najlep\u0161ie hodia do tr\u00e9ningov\u00e9ho pl\u00e1nu. Pokojne ich pridajte k posil\u0148ovaniu inej telesnej partie alebo si z nich vytvorte samostatn\u00fd tr\u00e9ning. Na dosiahnutie v\u00fdsledkov je d\u00f4le\u017eit\u00e9 robi\u0165 tieto cviky pravidelne, <strong>ide\u00e1lne 2- a\u017e 3-kr\u00e1t t\u00fd\u017edenne<\/strong>.<\/p><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><p>Po\u010det opakovan\u00ed ka\u017ed\u00e9ho cviku je <strong>6 \u2013 12, ktor\u00e9 odcvi\u010d\u00edte v 3 \u2013 4 s\u00e9ri\u00e1ch<\/strong>. Za\u010dnite na men\u0161\u00edch po\u010dtoch opakovan\u00ed i s\u00e9ri\u00ed a postupne prid\u00e1vajte pod\u013ea toho, ako budete silnie\u0165. V pr\u00edpade cvikov s expand\u00e9rmi pokojne m\u00f4\u017eete robi\u0165 a\u017e 20 opakovan\u00ed.<\/p><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><p>Ak chcete cvi\u010di\u0165 systematicky aj doma, pom\u00f4\u017ee v\u00e1m s t\u00fdm n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"\/blog?p=226488\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/\"><strong>Ako zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n na dom\u00e1ce cvi\u010denie?<\/strong><\/a><\/p><\/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=\"78697,29118,36316,40168,48835,36304,51082,29117,32659,65629,77725\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_cvikov_s_multifunkcnou_doskou_na_kliky\"><\/span><p>7 cvikov s multifunk\u010dnou doskou na kliky<\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><p>Najprv si pripravte samotn\u00fa <a href=\"https:\/\/gymbeam.sk\/multifunkcna-doska-na-kliky-gymbeam.html\" data-mce-href=\"https:\/\/gymbeam.sk\/multifunkcna-doska-na-kliky-gymbeam.html\">multifunk\u010dn\u00fa dosku na kliky<\/a>. V pr\u00edpade, \u017ee zvol\u00edte jednoduch\u0161ie varianty klikov (na kolen\u00e1ch), hodi\u0165 sa bude aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/uteraky\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.sk\/uteraky\">uter\u00e1k<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\">karimatka<\/a>. Rovnako ako<strong> pred ka\u017ed\u00fdm tr\u00e9ningom sa mierne zahrejte<\/strong>, napr\u00edklad behom na mieste alebo preskokmi cez <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/svihadla\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.sk\/svihadla\">\u0161vihadlo<\/a>. Potom rozh\u00fdbte cel\u00e9 telo a zamerajte sa najm\u00e4 na <strong>ramen\u00e1, pa\u017ee, z\u00e1p\u00e4stia a chrb\u00e1t<\/strong>.<\/p><\/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. Kliky na tricepsy (Triceps Push Ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Jeden koniec rukov\u00e4ti zasu\u0148te do horn\u00e9ho zeleno-modr\u00e9ho otvoru a druh\u00fd \u0161ikmo do spodn\u00e9ho \u017elto-modr\u00e9ho otvoru. Potom chy\u0165te rukov\u00e4ti, k\u013eaknite si na zem a prejdite do vzporu s natiahnut\u00fdmi pa\u017eami. Aktivujte stred tela.<\/p><\/li>\n\n\n\n<li><p><strong>Postup: <\/strong>Po n\u00e1dychu urobte klik a v spodnej polohe sa sna\u017ete hrudn\u00edkom pribl\u00ed\u017ei\u0165 ku klikovacej doske. Nadlaktie a lakte dr\u017ete v spodnej f\u00e1ze kliku bl\u00edzko pri tele. Potom sa s v\u00fddychom odtla\u010dte od dosky, vr\u00e1\u0165te sa do v\u00fdchodiskovej polohy a urobte \u010fal\u0161ie opakovanie.<\/p><\/li>\n\n\n\n<li><p><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, preh\u00fdbanie sa v chrbte (najm\u00e4 v bedrovej oblasti), nestabiln\u00e9 lopatky, lakte smeruj\u00face od tela.<\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_14-ezgif.com-optimize.gif\" alt=\"Kliky na tricepsy s doskou na kliky\" class=\"wp-image-578661\" title=\"Kliky na tricepsy s doskou na kliky\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Kliky na ramen\u00e1 (Shoulders Push Ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Rukov\u00e4ti zasu\u0148te do otvorov \u010dervenej l\u00ednie. Potom chy\u0165te rukov\u00e4ti, k\u013eaknite si na zem a prejdite do vzporu s natiahnut\u00fdmi pa\u017eami. Aktivujte stred tela.<\/p><\/li>\n\n\n\n<li><p><strong>Postup: <\/strong>Po n\u00e1dychu urobte klik a v spodnej polohe sa sna\u017ete hrudn\u00edkom pribl\u00ed\u017ei\u0165 ku klikovacej doske. Nadlaktie a lakte dr\u017ete v spodnej f\u00e1ze kliku bl\u00edzko pri tele. Potom sa s v\u00fddychom odtla\u010dte od dosky, vr\u00e1\u0165te sa do v\u00fdchodiskovej polohy a urobte \u010fal\u0161ie opakovanie.<\/p><\/li>\n\n\n\n<li><p><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, preh\u00fdbanie sa v chrbte (najm\u00e4 v bedrovej oblasti), nestabiln\u00e9 lopatky, lakte smeruj\u00face od tela.<\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_9.gif\" alt=\"Kliky na ramen\u00e1 s doskou na kliky\" class=\"wp-image-578581\" title=\"Kliky na ramen\u00e1 s doskou na kliky\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Kliky na hrudn\u00edk I (Chest Push Ups I)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Rukov\u00e4ti zasu\u0148te do otvorov zvislej modrej l\u00ednie. Potom ich chy\u0165te obomi rukami, k\u013eaknite si na zem a prejdite do vzporu s natiahnut\u00fdmi pa\u017eami. Aktivujte stred tela.<\/p><\/li>\n\n\n\n<li><p><strong>Postup: <\/strong>Po n\u00e1dychu urobte klik a v spodnej polohe sa sna\u017ete hrudn\u00edkom pribl\u00ed\u017ei\u0165 ku klikovacej doske. Potom sa s v\u00fddychom odtla\u010dte od dosky, vr\u00e1\u0165te sa do v\u00fdchodiskovej polohy a urobte \u010fal\u0161ie opakovanie.<\/p><\/li>\n\n\n\n<li><p><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, preh\u00fdbanie sa v chrbte (najm\u00e4 v bedrovej oblasti), nestabiln\u00e9 lopatky, lakte smeruj\u00face od tela.<\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_12-ezgif.com-optimize.gif\" alt=\"Kliky na hrudn\u00edk s doskou na kliky\" class=\"wp-image-578629\" title=\"Kliky na hrudn\u00edk s doskou na kliky\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><p>\u010eal\u0161ie varianty:<\/p><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Kliky na hrudn\u00edk II (Chest Push Ups II)<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Rukov\u00e4ti zasu\u0148te do otvorov \u0161ikmej modrej l\u00ednie. Potom ich chy\u0165te obomi rukami, k\u013eaknite si na zem a prejdite do vzporu s natiahnut\u00fdmi pa\u017eami. Aktivujte stred tela.<\/p><\/li>\n\n\n\n<li><p><strong>Postup: <\/strong>Po n\u00e1dychu urobte klik a v spodnej polohe sa sna\u017ete hrudn\u00edkom pribl\u00ed\u017ei\u0165 ku klikovacej doske. Potom sa s v\u00fddychom odtla\u010dte od dosky, vr\u00e1\u0165te sa do v\u00fdchodiskovej polohy a urobte \u010fal\u0161ie opakovanie.<\/p><\/li>\n\n\n\n<li><p><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, preh\u00fdbanie sa v chrbte (najm\u00e4 v bedrovej oblasti), nestabiln\u00e9 lopatky, lakte smeruj\u00face od tela.<\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_13-ezgif.com-optimize-1.gif\" alt=\"Kliky na prsia s doskou na kliky\" class=\"wp-image-578645\" title=\"Kliky na prsia s doskou na kliky\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">2. Kliky na hrudn\u00edk III (Chest Push Ups III)<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Rukov\u00e4ti zasu\u0148te do otvorov rovnobe\u017enej modrej l\u00ednie. Potom ich chy\u0165te obomi rukami, k\u013eaknite si na zem a prejdite do vzporu s natiahnut\u00fdmi pa\u017eami. Aktivujte stred tela.<\/p><\/li>\n\n\n\n<li><p><strong>Postup: <\/strong>Po n\u00e1dychu urobte klik a v spodnej polohe sa sna\u017ete hrudn\u00edkom pribl\u00ed\u017ei\u0165 ku klikovacej doske. Potom sa s v\u00fddychom odtla\u010dte od dosky, vr\u00e1\u0165te sa do v\u00fdchodiskovej polohy a urobte \u010fal\u0161ie opakovanie.<\/p><\/li>\n\n\n\n<li><p><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, preh\u00fdbanie sa v chrbte (najm\u00e4 v bedrovej oblasti), nestabiln\u00e9 lopatky, lakte smeruj\u00face od tela.<\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_11-ezgif.com-optimize.gif\" alt=\"Kliky na hrudn\u00edk s podlo\u017ekou na kliky \" class=\"wp-image-578613\" title=\"Kliky na hrudn\u00edk s podlo\u017ekou na kliky\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Kliky na trap\u00e9zy (Trapezius Push Ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Rukov\u00e4ti zasu\u0148te do otvorov \u017eltej l\u00ednie, ktor\u00e1 sa nach\u00e1dza bli\u017e\u0161ie k stredu dosky. Potom ich chy\u0165te obomi rukami, k\u013eaknite si na zem a prejdite do vzporu s natiahnut\u00fdmi pa\u017eami. Aktivujte stred tela.<\/p><\/li>\n\n\n\n<li><p><strong>Postup: <\/strong>Po n\u00e1dychu urobte klik a v spodnej polohe sa sna\u017ete hrudn\u00edkom pribl\u00ed\u017ei\u0165 ku klikovacej doske. Potom sa s v\u00fddychom odtla\u010dte od dosky, vr\u00e1\u0165te sa do v\u00fdchodiskovej polohy a urobte \u010fal\u0161ie opakovanie.<\/p><\/li>\n\n\n\n<li><p><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, preh\u00fdbanie sa v chrbte (najm\u00e4 v bedrovej oblasti), nestabiln\u00e9 lopatky, lakte smeruj\u00face od tela.<\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_9-ezgif.com-optimize-1.gif\" alt=\"Kliky na trap\u00e9zy s podlo\u017ekou na kliky \" class=\"wp-image-578597\" title=\"Kliky na trap\u00e9zy s podlo\u017ekou na kliky\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Bicepsov\u00e9 zdvihy (Biceps Curl)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Gumov\u00e9 expand\u00e9ry pripnite karab\u00ednou na kovov\u00e9 ok\u00e1, ktor\u00e9 n\u00e1jdete na doske. Postavte sa vzpriamene \u0161pi\u010dkami chodidiel na dosku. Chy\u0165te dr\u017eadl\u00e1 oboch expand\u00e9rov, narovnajte sa a pripa\u017ete. Dlane smeruj\u00fa vpred. Chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed, hlava v pred\u013a\u017een\u00ed chrbtice a ramen\u00e1 stiahnut\u00e9 smerom nadol od u\u0161\u00ed.<\/p><\/li>\n\n\n\n<li><p><strong>Postup:<\/strong> S v\u00fddychom pomocou kontrakcie bicepsov pritiahnite s\u00fa\u010dasne obe dlane k ramen\u00e1m. S n\u00e1dychom vr\u00e1\u0165te pa\u017eu do v\u00fdchodiskovej polohy a pohyb zopakujte. Lakte sa sna\u017ete dr\u017ea\u0165 pri tele v pribli\u017ene rovnakej poz\u00edcii.<\/p><\/li>\n\n\n\n<li><p><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, lakte pr\u00edli\u0161 \u010faleko od tela, nekontrolovan\u00fd pohyb, preh\u00fdbanie sa v chrbte.<\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_15-ezgif.com-optimize.gif\" alt=\"Bicepsov\u00e9 zdvihy s expand\u00e9rmi\" class=\"wp-image-578677\" title=\"Bicepsov\u00e9 zdvihy s expand\u00e9rmi\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Predpa\u017eovanie (Forward Arm Raises)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Gumov\u00e9 expand\u00e9ry pripnite karab\u00ednou na kovov\u00e9 ok\u00e1, ktor\u00e9 n\u00e1jdete na doske. Postavte sa vzpriamene \u0161pi\u010dkami chodidiel na dosku. Chy\u0165te dr\u017eadl\u00e1 oboch expand\u00e9rov obomi natiahnut\u00fdmi rukami tak, aby dlane smerovali k telu. Chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed, hlava v pred\u013a\u017een\u00ed chrbtice a ramen\u00e1 stiahnut\u00e9 smerom nadol od u\u0161\u00ed.<\/p><\/li>\n\n\n\n<li><p><strong>Postup: <\/strong>S v\u00fddychom aktivujte svaly horn\u00fdch kon\u010dat\u00edn a predpa\u017ete. Sna\u017ete sa dosta\u0165 lakte a\u017e do v\u00fd\u0161ky ramien. Potom sa s n\u00e1dychom kontrolovane vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/p><\/li>\n\n\n\n<li><p><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, preh\u00fdbanie sa v chrbte.<\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_16-ezgif.com-optimize.gif\" alt=\"Predpa\u017eovanie s expand\u00e9rmi\" class=\"wp-image-578693\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Tlaky na ramen\u00e1 (Push Press)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Gumov\u00e9 expand\u00e9ry pripnite karab\u00ednou na kovov\u00e9 ok\u00e1, ktor\u00e9 n\u00e1jdete na doske. Postavte sa vzpriamene \u0161pi\u010dkami chodidiel na dosku. Chy\u0165te dr\u017eadl\u00e1 expand\u00e9rov za telom a prevle\u010dte ich za ramenami. Pa\u017ee nechajte pokr\u010den\u00e9 v lak\u0165och, ktor\u00e9 dr\u017ete zhruba vo v\u00fd\u0161ke ramien. Dlane smeruj\u00fa vpred. Chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed, hlava v pred\u013a\u017een\u00ed chrbtice a ramen\u00e1 stiahnut\u00e9 smerom nadol od u\u0161\u00ed.<\/p><\/li>\n\n\n\n<li><p><strong>Postup:<\/strong> S v\u00fddychom aktivujte svaly horn\u00fdch kon\u010dat\u00edn a vzpa\u017ete. Potom sa s n\u00e1dychom kontrolovane vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/p><\/li>\n\n\n\n<li><p><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, zdv\u00edhanie ramien, preh\u00fdbanie sa v chrbte.<\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_17-ezgif.com-optimize.gif\" alt=\"Tlaky na ramen\u00e1 s expand\u00e9rmi\" class=\"wp-image-578709\" title=\"Tlaky na ramen\u00e1 s expand\u00e9rmi\"\/><\/figure>\n<\/div>\n\n\n<p><p>Ak v\u00e1s zauj\u00edmaj\u00fa aj \u010fal\u0161ie cviky s expand\u00e9rmi, n\u00e1jdete ich v \u010dl\u00e1nku <a class=\"ek-link\" href=\"\/blog?p=345180\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.sk\/blog\/33-cvikov-posilnovacie-gumy-na-doma\/\"><strong>30 cvikov s posil\u0148ovacou gumou na cel\u00e9 telo.<\/strong><\/a><strong> <\/strong><\/p><\/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=\"Kam_dalej\"><\/span><p>Kam \u010falej?<\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Ak h\u013ead\u00e1te aj cviky na prsia s be\u017enou z\u00e1\u0165a\u017eou, n\u00e1jdete ich v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-hrudnika\/\" target=\"_blank\" rel=\"noreferrer noopener\">7 najlep\u0161\u00edch cvikov na hrudn\u00edk.<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p>Na ramen\u00e1 si m\u00f4\u017eete zacvi\u010di\u0165 aj pod\u013ea \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/\" target=\"_blank\" rel=\"noreferrer noopener\">9 najlep\u0161\u00edch cvikov na ramen\u00e1.<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p>Do tr\u00e9ningu pa\u017e\u00ed stoj\u00ed za to prida\u0165 aj <strong><a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-triceps-a-svaly-predlaktia\/\" target=\"_blank\" rel=\"noreferrer noopener\">10 najlep\u0161\u00edch cvikov na triceps<\/a><\/strong> a <a data-mce-href=\"\/blog?p=425106\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/\"><strong>8 najlep\u0161\u00edch cvikov na biceps<\/strong><\/a><strong>.<\/strong><\/p><\/li>\n\n\n\n<li><p>Na horn\u00fa polovicu tela si m\u00f4\u017eete zacvi\u010di\u0165 aj s nastavite\u013enou sadou bench press expand\u00e9rov pod\u013ea \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.sk\/blog\/12-najlepsich-cvikov-na-vrchnu-cast-tela-s-nastavitelnou-sadou-bench-press-expanderov\/\" target=\"_blank\" rel=\"noreferrer noopener\">12 najlep\u0161\u00edch cvikov na vrchn\u00fa \u010das\u0165 tela s nastavite\u013enou sadou bench press expand\u00e9rov.<\/a> <\/strong><\/p><\/li>\n\n\n\n<li><p>Cel\u00fa horn\u00fa polovicu tela precvi\u010d\u00edte aj na hrazde, in\u0161pir\u00e1ciu na tr\u00e9ning n\u00e1jdete v \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.sk\/blog\/11-cvikov-na-hrazde-s-posilnovacou-gumou-na-ruky-chrbat-a-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\">11 cvikov na hrazde s posil\u0148ovacou gumou pre siln\u00e9 pa\u017ee, chrb\u00e1t a brucho. <\/a><\/strong><\/p><\/li>\n\n\n\n<li><p>V pr\u00edpade, \u017ee je va\u0161\u00edm cie\u013eom rast svalovej hmoty, nemal by v\u00e1m unikn\u00fa\u0165 \u010dl\u00e1nok <strong><a href=\"https:\/\/gymbeam.sk\/blog\/10-fitness-prikazani-rast-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\">10 v\u00fd\u017eivov\u00fdch a tr\u00e9ningov\u00fdch r\u00e1d pre maxim\u00e1lny rast svalov.<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p>Ak v\u00e1s zauj\u00edma, ako si vytvori\u0165 jed\u00e1lni\u010dek pod\u013ea cie\u013ea, v\u0161etko sa dozviete v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/jedalnicek-na-mieru-kompletny-navod-ako-si-naplanovat-stravu-podla-kalorii-a-makier\/\" target=\"_blank\" rel=\"noreferrer noopener\">Jed\u00e1lni\u010dek na mieru: kompletn\u00fd n\u00e1vod, ako si napl\u00e1nova\u0165 stravu pod\u013ea kal\u00f3ri\u00ed a makier.<\/a><\/strong><\/p><\/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><p>\u010co si z toho vzia\u0165?<\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><p>Multifunk\u010dn\u00e1 doska na kliky je <strong>praktick\u00e1 fitness pom\u00f4cka<\/strong>, ktor\u00fa vyu\u017eijete na tr\u00e9ning hornej polovice tela. M\u00e1 farebne odl\u00ed\u0161en\u00e9 l\u00ednie s otvormi na zasunutie rukov\u00e4t\u00ed, ktor\u00e9 m\u00f4\u017eete umiestni\u0165 do r\u00f4znych pol\u00f4h. Tie vol\u00edte pod\u013ea toho, \u010di sa chcete zamera\u0165 na <strong>posil\u0148ovanie svalov hrudn\u00edka, trap\u00e9zov alebo tricepsov<\/strong>. V\u010faka tomu s \u0148ou m\u00f4\u017eete odcvi\u010di\u0165<strong> mno\u017estvo variantov klikov<\/strong>. Prida\u0165 v\u0161ak m\u00f4\u017eete aj cviky s expand\u00e9rmi na bicepsy a ramen\u00e1. S touto pom\u00f4ckou si tak vytvor\u00edte <strong>komplexn\u00fd tr\u00e9ning vrchnej \u010dasti tela, ktor\u00fd zvl\u00e1dnete aj doma<\/strong>.<\/p><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosn\u00fd? Ak \u00e1no, zdie\u013eajte ho aj so svojimi priate\u013emi a pode\u013ete sa s nimi o in\u0161pir\u00e1ciu na tr\u00e9ning s multifunk\u010dnou doskou na kliky.<\/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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Multifunk\u010dn\u00e1 doska na kliky je inovat\u00edvna fitness pom\u00f4cka, ktor\u00e1 pom\u00f4\u017ee posilni\u0165 cel\u00fa horn\u00fa polovicu tela. \u010cl\u00e1nok prezrad\u00ed, ako s \u0148ou cvi\u010di\u0165 kliky na ramen\u00e1, trap\u00e9zy, prsia alebo tricepsy. <\/p>\n","protected":false},"author":129,"featured_media":578534,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6058,6139,6168,6062],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-579001","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cviky","9":"tag-domaci-trening","10":"tag-pomocky-na-cvicenie","11":"tag-trening","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>Ako cvi\u010di\u0165 s multifunk\u010dnou doskou na kliky? 7 najlep\u0161\u00edch cvikov na vrch tela - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako cvi\u010di\u0165 s multifunk\u010dnou doskou na kliky? 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