{"id":604963,"date":"2024-08-01T07:59:59","date_gmt":"2024-08-01T05:59:59","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=604963"},"modified":"2025-08-18T09:43:41","modified_gmt":"2025-08-18T07:43:41","slug":"trening-s-jednoruckou-12-najucinnejsich-cvikov-na-cele-telo","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/trening-s-jednoruckou-12-najucinnejsich-cvikov-na-cele-telo\/","title":{"rendered":"Tr\u00e9ning s jednoru\u010dkou: 12 naj\u00fa\u010dinnej\u0161\u00edch cvikov na cel\u00e9 telo"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/trening-s-jednoruckou-12-najucinnejsich-cvikov-na-cele-telo\/#Co_je_to_jednorucka_a_ake_existuju_druhy\" title=\"\u010co je to jednoru\u010dka a ak\u00e9 existuj\u00fa druhy?\">\u010co je to jednoru\u010dka a ak\u00e9 existuj\u00fa druhy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/trening-s-jednoruckou-12-najucinnejsich-cvikov-na-cele-telo\/#Ake_su_vyhody_cvicenia_s_jednoruckou\" title=\"Ak\u00e9 s\u00fa v\u00fdhody cvi\u010denia s jednoru\u010dkou?\">Ak\u00e9 s\u00fa v\u00fdhody cvi\u010denia s jednoru\u010dkou?<\/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\/trening-s-jednoruckou-12-najucinnejsich-cvikov-na-cele-telo\/#Ako_cvicit_s_jednoruckou\" title=\"Ako cvi\u010di\u0165 s jednoru\u010dkou?&nbsp;\">Ako cvi\u010di\u0165 s jednoru\u010dkou?&nbsp;<\/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\/trening-s-jednoruckou-12-najucinnejsich-cvikov-na-cele-telo\/#12_najlepsich_cvikov_s_jednoruckou\" title=\"12 najlep\u0161\u00edch cvikov s jednoru\u010dkou\">12 najlep\u0161\u00edch cvikov s jednoru\u010dkou<\/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\/trening-s-jednoruckou-12-najucinnejsich-cvikov-na-cele-telo\/#Kam_dalej\" title=\"Kam \u010falej?\">Kam \u010falej?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/trening-s-jednoruckou-12-najucinnejsich-cvikov-na-cele-telo\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><p>U\u017e sa v\u00e1m niekedy stalo, \u017ee vo fitku boli zabran\u00e9 stroje a \u010fal\u0161ie pom\u00f4cky, ktor\u00e9 potrebujete, a museli ste si vysta\u010di\u0165 len s jednoru\u010dkami? Alebo m\u00e1te jednoru\u010dku doma, ale pou\u017e\u00edvate ju len na tr\u00e9ning bicepsov? V tom pr\u00edpade ste otvorili spr\u00e1vny \u010dl\u00e1nok. Dnes v\u00e1m uk\u00e1\u017eeme,<strong> ako s touto pom\u00f4ckou, ktor\u00fa n\u00e1jdete v ka\u017edej posil\u0148ovni, kvalitne odcvi\u010di\u0165 aj brucho, zadok alebo nohy<\/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=\"Co_je_to_jednorucka_a_ake_existuju_druhy\"><\/span><p>\u010co je to jednoru\u010dka a ak\u00e9 existuj\u00fa druhy?<\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>So z\u00e1va\u017e\u00edm, ktor\u00e9 sa dr\u017e\u00ed v jednej ruke, cvi\u010dili na tr\u00e9ningu u\u017e starovek\u00ed Gr\u00e9ci. Pou\u017e\u00edvali ho nielen na posil\u0148ovanie, ale tie\u017e v s\u00fa\u0165a\u017eiach skoku do dia\u013eky, kde im pom\u00e1hali z\u00edska\u0165 hybnos\u0165 pri odraze. V hist\u00f3rii tie\u017e n\u00e1jdeme <strong>odpove\u010f na ot\u00e1zku, pre\u010do sa jednoru\u010dka naz\u00fdva anglicky dumbbell <\/strong>(dumb = nem\u00fd, bell = zvon). Pr\u00e1ve v stredovekom Anglicku toti\u017e \u0161portovci tr\u00e9novali so zvonmi bez srdca, ktor\u00e9 nevyd\u00e1vali \u017eiadny zvuk, a tak ich trefne pomenovali nem\u00fd zvon.<span style=\"color: #ff6600;\"><sup> [1]<\/sup><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><p>Jednoru\u010dky, ako ich pozn\u00e1me my, u\u017e d\u00e1vno nemaj\u00fa tvar zvonu, hoci n\u00e1zov dumbbell im v angli\u010dtine zostal. Tvor\u00ed ich<strong> kr\u00e1tka ty\u010d s rovnako \u0165a\u017ek\u00fdm z\u00e1va\u017e\u00edm na oboch koncoch<\/strong>. Existuj\u00fa v mnoh\u00fdch podob\u00e1ch, ktor\u00e9 sa l\u00ed\u0161ia materi\u00e1lom, tvarom i ve\u013ekos\u0165ou. <\/p><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Klasick\u00e9 jednoru\u010dky:<\/strong> Naj\u010dastej\u0161ie sa vyr\u00e1baj\u00fa z ocele, niekedy maj\u00fa liatinov\u00e9 kot\u00fa\u010de alebo s\u00fa pochr\u00f3movan\u00e9. Kot\u00fa\u010de sa nedaj\u00fa zlo\u017ei\u0165 a maj\u00fa tak nemenn\u00fa hmotnos\u0165, ktor\u00e1 sa za\u010d\u00edna na 1 kg.&nbsp;<\/p><\/li>\n\n\n\n<li><p><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/sada-ciniek-30-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/sada-ciniek-30-kg-gymbeam.html\">Nakladacie jednoru\u010dky:<\/a> <\/strong>Tie tvor\u00ed kr\u00e1tka ty\u010d, na ktor\u00fa si m\u00f4\u017eete nalo\u017ei\u0165 kot\u00fa\u010de pod\u013ea toho, ak\u00fa ve\u013ek\u00fa z\u00e1\u0165a\u017e chcete pri cvi\u010den\u00ed pou\u017e\u00edva\u0165. T\u00fa potom zafixujete pomocou bezpe\u010dnostn\u00fdch z\u00e1mkov. Ide tak o ide\u00e1lnu pom\u00f4cku na dom\u00e1ce cvi\u010denie, jedna jednoru\u010dka v\u00e1m takto bude sta\u010di\u0165 na tr\u00e9ning cel\u00e9ho tela.<\/p><\/li>\n\n\n\n<li><p><strong><a href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\">Hexagon\u00e1lne jednoru\u010dky:<\/a> <\/strong>Spravidla maj\u00fa oce\u013eov\u00fa ty\u010d s proti\u0161mykov\u00fdm vr\u00fabkovan\u00edm a pogumovan\u00fdmi hlavami (z\u00e1va\u017e\u00edm) na koncoch. V\u010faka tomu nevyd\u00e1vaj\u00fa tak\u00fd hluk pri odlo\u017een\u00ed a maj\u00fa \u0161es\u0165hrann\u00fd tvar, \u010do zabra\u0148uje kot\u00fa\u013eaniu sa po podlahe.&nbsp;<\/p><\/li>\n\n\n\n<li><p><strong><a href=\"https:\/\/gymbeam.sk\/nastavitelna-jednorucna-cinka-3-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/nastavitelna-jednorucna-cinka-3-20-kg-gymbeam.html\">Nastavite\u013en\u00e9 jednoru\u010dky:<\/a> <\/strong>Tieto modern\u00e9 \u010dinky s\u00fa vybaven\u00e9 unik\u00e1tnym syst\u00e9mom na zmenu z\u00e1\u0165a\u017ee. Priamo na odkladacom stojane si toti\u017e nastav\u00edte z\u00e1\u0165a\u017e a potom u\u017e m\u00f4\u017eete zdvihn\u00fa\u0165 \u010dinku a za\u010da\u0165 cvi\u010di\u0165.&nbsp;<\/p><\/li>\n\n\n\n<li><p><strong><a href=\"https:\/\/gymbeam.sk\/neoprene-hex-dumbbell-beastpink.html\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/neoprene-hex-dumbbell-beastpink.html\">Neopr\u00e9nov\u00e9 jednoru\u010dky:<\/a><\/strong> Maj\u00fa <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/neoprenove-cinky-2-x-3-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/neoprenove-cinky-2-x-3-kg-gymbeam.html\">gu\u013eat\u00e9<\/a><\/strong> alebo \u0161es\u0165hrann\u00e9 hlavy (z\u00e1va\u017eie) na koncoch. V\u010faka neopr\u00e9nov\u00e9mu povrchu sa pohodlne dr\u017eia.<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><p>Jednoru\u010dn\u00e1 \u010dinka je tak skvelou s\u00fa\u010das\u0165ou dom\u00e1ceho fitka. Viac o tom, ktor\u00e9 \u010fal\u0161ie pr\u00edslu\u0161enstvo si do\u0148 zadov\u00e1\u017ei\u0165, sa dozviete v \u010dl\u00e1nku <a href=\"\/blog?p=350909\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/blog\/vybavenie-domacej-posilnovne-ktore-pomocky-a-prislusenstvo-nesmie-chybat\/\"><strong>Vybavenie dom\u00e1cej posil\u0148ovne: ktor\u00e9 pom\u00f4cky a pr\u00edslu\u0161enstvo nesm\u00fa ch\u00fdba\u0165?<\/strong><\/a><\/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\/08\/sk_mikulas_vereb_022022_10.jpg-1124x749.jpg\" alt=\"V\u00fdhody cvi\u010denia s jednoru\u010dkou\" class=\"wp-image-604624\" title=\"V\u00fdhody cvi\u010denia s jednoru\u010dkou\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10.jpg-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10.jpg-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10.jpg-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10.jpg-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_su_vyhody_cvicenia_s_jednoruckou\"><\/span><p>Ak\u00e9 s\u00fa v\u00fdhody cvi\u010denia s jednoru\u010dkou?<\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Jednoru\u010dn\u00e1 \u010dinka patr\u00ed v posil\u0148ovni medzi<strong> najob\u013e\u00fabenej\u0161ie pr\u00edslu\u0161enstvo<\/strong>. Siahaj\u00fa po nej \u013eudia, ktor\u00ed e\u0161te len za\u010d\u00ednaj\u00fa s cvi\u010den\u00edm, rovnako ako sk\u00fasen\u00ed matadori t\u00fa\u017eiaci po nov\u00fdch v\u00fdsledkoch. M\u00e1 toti\u017e ve\u013ea v\u00fdhod pre \u0161portovcov v\u0161etk\u00fdch v\u00fdkonnostn\u00fdch kateg\u00f3ri\u00ed.<sup> <span style=\"color: #ff6600;\">[2\u20133]<\/span><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Hod\u00ed sa na tr\u00e9ning cel\u00e9ho tela<\/h3>\n\n\n\n<p><p>Jednoru\u010dky nie s\u00fa len na tr\u00e9ning bicepsov. Daj\u00fa sa s nimi precvi\u010di\u0165 chrb\u00e1t, brucho nohy i zadok. Vhodn\u00e9 s\u00fa tie\u017e na <strong>izolovan\u00e9<\/strong> (tricepsov\u00fd tlak) i <strong>komplexn\u00e9 <\/strong>(<a href=\"\/blog?p=422471\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\">drep<\/a>) cviky. \u010ealej ju vyu\u017eijete aj v r\u00e1mci kruhov\u00fdch tr\u00e9ningov alebo HIITov. Ide tak o <strong>univerz\u00e1lnu z\u00e1\u0165a\u017e<\/strong>, ktor\u00e1 sa hod\u00ed na posil\u0148ovanie jednotliv\u00fdch svalov\u00fdch parti\u00ed i cel\u00e9ho tela (full body tr\u00e9ning).<\/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. Podpor\u00ed rast svalovej hmoty i sily<\/h3>\n\n\n\n<p><p>Rozvoj svalovej hmoty a sily najlep\u0161ie docielime postupn\u00fdm zvy\u0161ovan\u00edm z\u00e1\u0165a\u017ee. Ak prech\u00e1dzate z cvikov s vlastnou v\u00e1hou, za\u010dnite s \u013eah\u0161\u00edmi jednoru\u010dkami. Najprv sa nau\u010dte spr\u00e1vnu techniku cvikov a potom m\u00f4\u017eete siahnu\u0165 aj po \u0165a\u017e\u0161\u00edch v\u00e1hach. V\u010faka tomu dostan\u00fa va\u0161e svaly nov\u00fd impulz pre rast a silnenie. Spln\u00edte tak <strong>princ\u00edp progres\u00edvneho pre\u0165a\u017eenia<\/strong>, ktor\u00fd je k\u013e\u00fa\u010dov\u00fd pre z\u00edskanie nov\u00fdch v\u00fdsledkov.<\/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\">3. Pom\u00f4\u017ee vybudova\u0165 atrakt\u00edvnu postavu<\/h3>\n\n\n\n<p><p>Tr\u00e9ning s jednoru\u010dkou je ide\u00e1lny pre ka\u017ed\u00e9ho mu\u017ea i \u017eenu, ktor\u00ed chc\u00fa zapracova\u0165 na svojej postave. Pom\u00f4\u017ee, \u010di u\u017e je va\u0161\u00edm cie\u013eom celkovo <strong>spevni\u0165 telo, vybudova\u0165 pevn\u00e9 pa\u017ee, vyrysova\u0165 brucho<\/strong> alebo <strong>zagu\u013eati\u0165 \u010di zv\u00e4\u010d\u0161i\u0165 zadok<\/strong>.<\/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\/08\/8a90844c-7eb7-4f88-aeef-366c99665d51-1124x749.jpg\" alt=\"Jednoru\u010dka v silovom tr\u00e9ningu\" class=\"wp-image-604640\" title=\"Jednoru\u010dka v silovom tr\u00e9ningu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/8a90844c-7eb7-4f88-aeef-366c99665d51-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/8a90844c-7eb7-4f88-aeef-366c99665d51-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/8a90844c-7eb7-4f88-aeef-366c99665d51-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/8a90844c-7eb7-4f88-aeef-366c99665d51.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Vhodn\u00e1 na unilater\u00e1lny tr\u00e9ning<\/h3>\n\n\n\n<p><p>S jednoru\u010dkou m\u00f4\u017eete precvi\u010di\u0165 ka\u017ed\u00fa stranu tela zvl\u00e1\u0161\u0165. Nie je to ako v pr\u00edpade tr\u00e9ningu s osou, ke\u010f obe nohy alebo ruky zaberaj\u00fa s\u00fa\u010dasne. Ide\u00e1lne sa tak hod\u00ed na<strong> unilater\u00e1lny tr\u00e9ning, ktor\u00fd pom\u00e1ha predch\u00e1dza\u0165 a vyrovn\u00e1va\u0165 r\u00f4zne svalov\u00e9 dysbalancie<\/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\">5. Ide\u00e1lna do dom\u00e1cej posil\u0148ovne<\/h3>\n\n\n\n<p><p>Jednoru\u010dka v\u00e1m<strong> nezaberie ve\u013ea miesta<\/strong> a zvl\u00e1dnete s \u0148ou<strong> kvalitn\u00fd tr\u00e9ning aj v pohodl\u00ed domova<\/strong>. V pr\u00edpade, \u017ee si k\u00fapite nakladaciu alebo nastavite\u013en\u00fa jednoru\u010dku, sta\u010d\u00ed v\u00e1m jedna, na ktorej si budete upravova\u0165 z\u00e1\u0165a\u017e pod\u013ea toho, ako budete silnie\u0165. Ak m\u00e1te navy\u0161e z\u00e1hradu alebo b\u00fdvate k\u00fasok od workoutov\u00e9ho ihriska \u010di parku, m\u00f4\u017eete si ju vzia\u0165 aj na vonkaj\u0161\u00ed tr\u00e9ning. <\/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\">6. Umo\u017en\u00ed maxim\u00e1lny rozsah pohybu<\/h3>\n\n\n<p>Jednoru\u010dka je vo\u013en\u00e1 v\u00e1ha. To znamen\u00e1, \u017ee na rozdiel od posil\u0148ovac\u00edch strojov, ktor\u00e9 ved\u00fa pohyb, s \u0148ou m\u00f4\u017eete cvi\u010di\u0165 v rozsahu pohybu, ktor\u00fd v\u00e1m najviac vyhovuje. Pri cvi\u010den\u00ed v maxim\u00e1lnom rozsahu pohybu navy\u0161e podporujete<strong> flexibilitu tela, najm\u00e4 k\u013abov<\/strong>. Po\u010das cvi\u010denia s vo\u013enou v\u00e1hou z\u00e1rove\u0148 zapoj\u00edte stabiliza\u010dn\u00e9 svaly vr\u00e1tane stredu tela (core), \u010d\u00edm zapracujete aj na<strong> koordin\u00e1cii<\/strong>.<\/p>\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=\"4473,36322,65281,67681,73135,74116\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_cvicit_s_jednoruckou\"><\/span><p>Ako cvi\u010di\u0165 s jednoru\u010dkou?&nbsp;<\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><p>Ni\u017e\u0161ie n\u00e1jdete cviky na <a href=\"\/blog?p=425106\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/\">bicepsy<\/a>, <a href=\"\/blog?p=350382\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-triceps-a-svaly-predlaktia\/\">tricepsy<\/a>, <a href=\"\/blog?p=430042\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/\">ramen\u00e1<\/a>, <a href=\"\/blog?p=355066\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-chrbta\/\">chrb\u00e1t<\/a>, <a href=\"\/blog?p=479047\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-brucha\/\">brucho<\/a>, <a href=\"\/blog?p=425929\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\">zadok<\/a> i <a aria-label=\" (opens in a new tab)\" href=\"\/blog?p=522131\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/\">nohy<\/a>. M\u00f4\u017eete si tak vybra\u0165 konkr\u00e9tne cviky a prida\u0165 ich k tr\u00e9ningu danej partie. Rovnako tak si z nich vytvor\u00edte <strong>samostatn\u00fd tr\u00e9ning cel\u00e9ho tela alebo HIIT<\/strong>.<\/p><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Z ka\u017ed\u00e9ho cviku urobte <strong>8 a\u017e 12 opakovan\u00ed <\/strong>(na ka\u017ed\u00fa stranu) v <strong>3 a\u017e 4 s\u00e9ri\u00e1ch<\/strong>. Medzi s\u00e9riami si d\u00e1vajte 1 \u2013 2 min\u00faty pauzu.<\/p><\/li>\n\n\n\n<li><p>Ide\u00e1lne si na tr\u00e9ning nachystajte <strong>r\u00f4zne \u0165a\u017ek\u00e9 jednoru\u010dky<\/strong>. \u013dah\u0161ie vyu\u017eijete napr\u00edklad na bicepsov\u00fd zdvih a \u0165a\u017e\u0161ie na drepy.<\/p><\/li>\n\n\n\n<li><p>Najprv sa nau\u010dte spr\u00e1vnu techniku s \u013eah\u0161ou v\u00e1hou a potom m\u00f4\u017eete siahnu\u0165 aj po \u0165a\u017e\u0161\u00edch jednoru\u010dk\u00e1ch.<strong> Z\u00e1\u0165a\u017e ale zvy\u0161ujte postupne<\/strong>, nejak\u00fd \u010das s \u0148ou cvi\u010dte, aby va\u0161e svaly z\u00edskali dostatok \u010dasu sa na \u0148u adaptova\u0165.&nbsp;<\/p><\/li>\n\n\n\n<li><p>Pre vidite\u013en\u00e9 v\u00fdsledky zara\u010fujte cviky s jednoru\u010dkou do tr\u00e9ningov\u00e9ho pl\u00e1nu aspo\u0148 <strong>2-kr\u00e1t t\u00fd\u017edenne<\/strong>.<\/p><\/li>\n\n\n\n<li><p>Nezab\u00fadajte tie\u017e na dostato\u010dn\u00fd odpo\u010dinok. K \u00faplnej <a aria-label=\" (opens in a new tab)\" data-mce-href=\"\/blog?p=579574\" href=\"https:\/\/gymbeam.sk\/blog\/8-sposobov-na-rychle-zotavenie-sa-po-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">regener\u00e1cii <\/a>svalovej partie d\u00f4jde priemerne za <strong>24 \u2013 72 hod\u00edn<\/strong>. <sup><mark data-mce-style=\"background-color: rgba(0, 0, 0, 0);\" style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><p>Ak chcete poradi\u0165 s vytvoren\u00edm cel\u00e9ho tr\u00e9ningov\u00e9ho pl\u00e1nu, praktick\u00e9 rady n\u00e1jdete v \u010dl\u00e1nku <a href=\"\/blog?p=428760\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\" data-mce-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><\/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\/08\/iStock-1289415911-1124x749.jpg\" alt=\"Najlep\u0161ie cviky s jednoru\u010dkou\" class=\"wp-image-604656\" title=\"Najlep\u0161ie cviky s jednoru\u010dkou\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1289415911-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1289415911-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1289415911-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1289415911-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_najlepsich_cvikov_s_jednoruckou\"><\/span><p>12 najlep\u0161\u00edch cvikov s jednoru\u010dkou<\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><p>Okrem <a href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\">jednoru\u010dky<\/a> si na tr\u00e9ning nachystajte aj <a href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\">podlo\u017eku na cvi\u010denie<\/a> a <a href=\"https:\/\/gymbeam.sk\/rovna-lavica-gymbeam.html\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/rovna-lavica-gymbeam.html\">posil\u0148ovaciu lavicu<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/plyometricka-bedna-plyobox-wood-gymbeam.html\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/plyometricka-bedna-plyobox-wood-gymbeam.html\">plyometrick\u00fa bed\u0148u<\/a>. K\u00fdm sa pust\u00edte do hlavnej \u010dasti tr\u00e9ningu, <strong>zahrejte cel\u00e9 telo<\/strong>. Sta\u010d\u00ed p\u00e1r min\u00fat r\u00fdchlej ch\u00f4dze \u010di behu na p\u00e1se alebo zara\u010fte veslovanie na <a href=\"https:\/\/gymbeam.sk\/veslovaci-trenazer-gymbeam.html\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/veslovaci-trenazer-gymbeam.html\">trena\u017e\u00e9ri<\/a>, pr\u00edpadne jazdu na <a href=\"https:\/\/gymbeam.sk\/air-bike-trenazer-gymbeam.html\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/air-bike-trenazer-gymbeam.html\">air biku<\/a>. Potom sa presu\u0148te na <a href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\">cvi\u010debn\u00fa podlo\u017eku<\/a> a <strong>rozh\u00fdbte v\u0161etky k\u013aby<\/strong>. Potom m\u00f4\u017eete zaradi\u0165 p\u00e1r <a href=\"\/blog?p=508095\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/blog\/15-cvikov-s-penovym-valcom-na-cvicenie\/\">cvikov s mas\u00e1\u017enym valcom<\/a>, ktor\u00fd pom\u00f4\u017ee s prekrven\u00edm svalov, \u010d\u00edm ich lep\u0161ie priprav\u00ed na z\u00e1\u0165a\u017e. <\/p><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><p>Okrem klasick\u00fdch cvikov tu n\u00e1jdete aj menej zn\u00e1me varianty, na ktor\u00e9 v\u00e1m<strong> posta\u010d\u00ed len jedna jednoru\u010dka<\/strong>. A ak m\u00e1te k dispoz\u00edcii dve \u010dinky, m\u00f4\u017eete vysk\u00fa\u0161a\u0165 vari\u00e1cie uveden\u00e9 pod z\u00e1kladn\u00fdm cvikom.<\/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. Bicepsov\u00e9 zdvihy (Biceps Curl)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Chy\u0165te jednoru\u010dku obomi rukami za z\u00e1va\u017eie a postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov. Postavte sa vzpriamene, s mierne pokr\u010den\u00fdmi kolenami, a \u010dinku dr\u017ete natiahnut\u00fdmi rukami pri bokoch.&nbsp;<\/p><\/li>\n\n\n\n<li><p><strong>Postup: <\/strong>S v\u00fddychom pomocou kontrakcie bicepsu pokr\u010dte lakte a zdvihnite jednoru\u010dku pred hrudn\u00edk. V hornej polohe m\u00f4\u017eete zaradi\u0165 1- a\u017e 2-sekundov\u00fa v\u00fddr\u017e. Potom s n\u00e1dychom vr\u00e1\u0165te \u010dinku kontrolovane do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/p><\/li>\n\n\n\n<li><p><strong>\u010cast\u00e9 chyby: <\/strong>Zap\u00e1janie doln\u00fdch kon\u010dat\u00edn, lakte smeruj\u00face od tela, preh\u00fdbanie sa v spodnej \u010dasti chrbta, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00fd rozsah pohybu, nevhodne zvolen\u00e1 z\u00e1\u0165a\u017e.<\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/08\/BICEPS-CURL-novy-export.gif\" alt=\"Bicepsov\u00fd zdvih s jednoru\u010dkou\" class=\"wp-image-737650\" title=\"Bicepsov\u00fd zdvih s jednoru\u010dkou\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><p>\u010eal\u0161ie varianty cviku<\/p><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Bicepsov\u00e9 zdvihy s jednoru\u010dkami (Double Dumbbell Biceps Curl)<\/h5>\n\n\n\n<p>Postavte sa s chodidlami na \u0161\u00edrku bokov a vezmite do ka\u017edej ruky jednoru\u010dku. Pa\u017ee dr\u017ete natiahnut\u00e9 pozd\u013a\u017e tela, s dla\u0148ami smeruj\u00facimi vpred. S v\u00fddychom pokr\u010dte lakte a jednoru\u010dky z\u00e1rove\u0148 zdvihnite k ramen\u00e1m. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">2. Kladivov\u00e9 zdvihy (Hammer Biceps Curl)<\/h5>\n\n\n\n<p>Cvi\u010dte rovnako ako pri predch\u00e1dzaj\u00facom variante, len dlane vyto\u010dte k telu. M\u00f4\u017eete obe ruky zdv\u00edha\u0165 z\u00e1rove\u0148 alebo ich striedajte.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Tricepsov\u00e9 tlaky (Triceps Extensions)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami vo vzdialenosti na \u0161\u00edrku va\u0161ich bokov. Chy\u0165te jednoru\u010dku obomi rukami za z\u00e1va\u017eie a vzpa\u017ete. Spevnite stred tela.&nbsp;<\/p><\/li>\n\n\n\n<li><p><strong>Postup: <\/strong>S n\u00e1dychom pokr\u010dte lakte a \u010dinku kontrolovane sp\u00fa\u0161\u0165ajte za krk do \u010do najni\u017e\u0161ej poz\u00edcie. Potom s v\u00fddychom pomocou kontrakcie tricepsu pa\u017eu narovnajte a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Lakte sa sna\u017ete cel\u00fd \u010das dr\u017ea\u0165 pribli\u017ene v rovnakej v\u00fd\u0161ke.<\/p><\/li>\n\n\n\n<li><p><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, preh\u00fdbanie sa v spodnej \u010dasti chrbta, nedostato\u010dn\u00fd rozsah pohybu, nevhodne zvolen\u00e1 z\u00e1\u0165a\u017e.<\/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\/08\/Triceps-extensions.gif\" alt=\"Tricepsov\u00e9 tlaky s jednoru\u010dkou\" class=\"wp-image-604603\" title=\"Tricepsov\u00e9 tlaky s jednoru\u010dkou\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><p>\u010eal\u0161ie varianty cviku<\/p><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Tricepsov\u00e9 tlaky v sede (Seated Triceps Extensions)<\/h5>\n\n\n\n<p><p>Sadnite s rovn\u00fdm chrbtom na <a href=\"https:\/\/gymbeam.sk\/nastavitelna-lavica-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/nastavitelna-lavica-gymbeam.html\">lavicu<\/a> a cvi\u010dte rovnako ako u z\u00e1kladn\u00e9ho variantu. <\/p><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">2. Tricepsov\u00e9 tlaky s jednoru\u010dkami (Double Dumbbell Triceps Extensions)<\/h5>\n\n\n\n<p>Vezmite si jednoru\u010dku do ka\u017edej ruky a vzpa\u017ete. Potom s n\u00e1dychom pokr\u010dte lakte a sp\u00fa\u0161\u0165ajte obe jednoru\u010dky z\u00e1rove\u0148.<\/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 is-style-default\">3. Tlaky na ramen\u00e1 (Shoulder Press)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Postavte sa s chodidlami vo vzdialenosti na \u0161\u00edrku va\u0161ich bokov. Chy\u0165te jednoru\u010dku jednou rukou, pokr\u010dte pa\u017eu v lakti a zdvihnite ju do v\u00fd\u0161ky ramena. Dla\u0148 vyto\u010dte dopredu a z\u00e1p\u00e4stie dr\u017ete rovne. Ramen\u00e1 stiahnite smerom od u\u0161\u00ed a lopatky fixujte k sebe.<\/p><\/li>\n\n\n\n<li><p><strong>Postup:<\/strong> S v\u00fddychom kontrolovan\u00fdm pohybom vzpa\u017ete do napnut\u00e9ho lak\u0165a. Dlane cel\u00fd \u010das smerujte vpred. Potom sa s n\u00e1dychom pomaly vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Po odcvi\u010den\u00ed jednej s\u00e9rie vyme\u0148te ruky.<\/p><\/li>\n\n\n\n<li><p><strong>\u010cast\u00e9 chyby:<\/strong> Zdvihnut\u00e9 ramen\u00e1, ohnut\u00e9 z\u00e1p\u00e4stia, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu, nevhodn\u00e1 z\u00e1\u0165a\u017e.<\/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\/08\/Shoulder-press.gif\" alt=\"Tlaky na ramen\u00e1 s jednoru\u010dkou\" class=\"wp-image-604539\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\"><p>\u010eal\u0161ie varianty cviku<\/p><\/h4>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">1. Tlaky na ramen\u00e1 v sede (Seated Shoulder Press)<\/h5>\n\n\n\n<p>Sadnite si s rovn\u00fdm chrbtom na lavicu a cvi\u010dte rovnako ako pri z\u00e1kladnom variante.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">2. Tlaky na ramen\u00e1 s jednoru\u010dkami (Double Dumbbell Shoulder Press)<\/h5>\n\n\n\n<p>Vezmite si jednoru\u010dku do ka\u017edej ruky a upa\u017ete s pokr\u010den\u00fdmi lak\u0165ami ako pri z\u00e1kladnom variante. Potom s v\u00fddychom vzpa\u017ete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">3. Arnoldove tlaky (Arnold Dumbbell Press)<\/h5>\n\n\n\n<p>Sadnite si na lavicu s chrbtovou opierkou. Potom zdvihnite jednoru\u010dky do v\u00fd\u0161ky ramien, ale vyto\u010dte dlane smerom k sebe. S v\u00fddychom vzpa\u017ete, oto\u010dte dlane, aby smerovali vpred, a potom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.&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 is-style-default\">4. Tlaky na hrudn\u00edk (Chest Press)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>V\u00fdchodiskov\u00e1&nbsp;poloha:<\/strong> \u013dahnite si chrbtom na <a href=\"https:\/\/gymbeam.sk\/podlozka-na-cvicenie-yoga-mat-stellar-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/podlozka-na-cvicenie-yoga-mat-stellar-black-strix.html\">podlo\u017eku<\/a>, pokr\u010dte kolen\u00e1 a chodidl\u00e1 pritiahnite bli\u017e\u0161ie k zadku. Jednou rukou chy\u0165te jednoru\u010dku nadhmatom. Pokr\u010dte pa\u017eu v lakti pribli\u017ene do 90-stup\u0148ov\u00e9ho uhla. Dla\u0148 smeruje vpred. Nohy sa opieraj\u00fa celou plochou chodidiel o podlo\u017eku. Aktivujte stred tela.&nbsp;<\/p><\/li>\n\n\n\n<li><p><strong>Postup:<\/strong> S v\u00fddychom pomocou kontrakcie prsn\u00fdch svalov predpa\u017ete a\u017e do takmer \u00fapln\u00e9ho napnutia pa\u017ee v lakti. S n\u00e1dychom sa kontrolovane vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Po odcvi\u010den\u00ed jednej s\u00e9rie vyme\u0148te ruky.<\/p><\/li>\n\n\n\n<li><p><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, odlepovanie chrbta od podlo\u017eky, nevhodne zvolen\u00e1 z\u00e1\u0165a\u017e, mal\u00fd rozsah pohybu.<\/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\/08\/Chest-pres.gif\" alt=\"Tlaky na prsia s jednoru\u010dkou\" class=\"wp-image-604475\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\"><p>\u010eal\u0161ie varianty cviku<\/p><\/h4>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">1. Tlaky s jednoru\u010dkami na lavici (Dumbbell Bench Press)<\/h5>\n\n\n\n<p>\u013dahnite si na rovn\u00fa lavicu a do ka\u017edej ruky si vezmite jednoru\u010dku. Potom cvi\u010dte rovnako ako pri z\u00e1kladnom variante.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">2. Tlaky na ramen\u00e1 na \u0161ikmej lavici hlavou nahor (Incline Bench press)<\/h5>\n\n\n\n<p><p>\u013dahnite si na \u0161ikm\u00fa <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/nastavitelna-lavica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/nastavitelna-lavica-gymbeam.html\">lavicu<\/a>, ktor\u00e1 m\u00e1 pozit\u00edvny sklon 20 \u2013 45 stup\u0148ov. Do ka\u017edej ruky potom vezmite jednoru\u010dku a cvi\u010dte rovnako ako pri z\u00e1kladnom variante.<\/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 is-style-default\">5. Pr\u00ed\u0165ahy v k\u013eaku na lavici (One Arm Row)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013davou nohou si k\u013eaknite na vodorovn\u00fa lavicu, predklo\u0148te sa a \u013eavou natiahnutou rukou sa oprite. Chrb\u00e1t je v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. Pravou rukou uchopte jednoru\u010dku.&nbsp;<\/p><\/li>\n\n\n\n<li><p><strong>Postup:<\/strong> S v\u00fddychom pritiahnite jednoru\u010dku smerom k p\u00e1su. Lake\u0165 smeruje nahor a chrb\u00e1t sa sna\u017ete cel\u00fd \u010das dr\u017ea\u0165 v stabilnej polohe. V krajnej poz\u00edcii m\u00f4\u017eete prida\u0165 1- a\u017e 2-sekundov\u00fa v\u00fddr\u017e. Potom sa s n\u00e1dychom kontrolovane vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik zopakujte. Najprv odcvi\u010dte s\u00e9riu na jednu ruku a potom na druh\u00fa.<\/p><\/li>\n\n\n\n<li><p><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, \u0161vihov\u00fd pohyb, zagu\u013eacovanie chrbta.<\/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\/08\/Row.gif\" alt=\"Pr\u00ed\u0165ahy na lavici s jednoru\u010dkou\" class=\"wp-image-604507\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">6. Sad-\u013eahy (Sit-Ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si chrbtom na podlo\u017eku s rozkro\u010den\u00fdmi, mierne pokr\u010den\u00fdmi nohami. Jednoru\u010dku chy\u0165te do jednej ruky a vzpa\u017ete.&nbsp;<\/p><\/li>\n\n\n\n<li><p><strong>Postup:<\/strong> S v\u00fddychom pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov postupne zdvihnite hlavu a horn\u00fa aj spodn\u00fa \u010das\u0165 chrbta z podlo\u017eky a\u017e do napriamenia cel\u00e9ho trupu. Poh\u013ead smeruje vpred a hlavu nijako nezakl\u00e1\u0148ajte. Potom sa s n\u00e1dychom kontrolovane vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik zopakujte. Cvik si m\u00f4\u017eete u\u013eah\u010di\u0165 v\u00e4\u010d\u0161\u00edm pokr\u010den\u00edm n\u00f4h a pritiahnut\u00edm chodidiel bli\u017e\u0161ie k zadku. Pr\u00edpadne m\u00f4\u017eete najprv cvi\u010di\u0165 bez jednoru\u010dky. Najprv odcvi\u010dte s\u00e9riu na jednu ruku a potom na druh\u00fa.<\/p><\/li>\n\n\n\n<li><p><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov.&nbsp;<\/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\/08\/Sit-up.gif\" alt=\"Sad-\u013eahy s jednoru\u010dkou\" class=\"wp-image-604555\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">7. Rusk\u00fd twist (Russian Twist)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Sadnite si na podlo\u017eku so vzpriamen\u00fdm chrbtom, ktor\u00fd je mierne zaklonen\u00fd dozadu. Hlava zost\u00e1va v pred\u013a\u017een\u00ed chrbtice. Nohy pokr\u010dte v kolen\u00e1ch a p\u00e4ty nechajte opret\u00e9 na podlo\u017eke. Za\u010diato\u010dn\u00edci m\u00f4\u017eu nohy zdvihn\u00fa\u0165 iba o p\u00e1r centimetrov nad podlo\u017eku alebo ich m\u00f4\u017eu necha\u0165 na zemi. <a href=\"https:\/\/gymbeam.sk\/neoprene-hex-dumbbell-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/neoprene-hex-dumbbell-beastpink.html\">Jednoru\u010dku<\/a> pevne uchopte rukami za oba konce.&nbsp;<\/p><\/li>\n\n\n\n<li><p><strong>Postup:<\/strong> S v\u00fddychom vykonajte rot\u00e1ciu trupu a pa\u017e\u00ed s jednoru\u010dkou na jednu stranu. S\u00fastre\u010fte sa na to, aby pohyb vych\u00e1dzal hlavne z bru\u0161n\u00fdch svalov a dr\u017eali ste rovn\u00fd chrb\u00e1t. Potom sa plynule vyto\u010dte na druh\u00fa stranu.&nbsp;<\/p><\/li>\n\n\n\n<li><p><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, 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\/08\/Russian-twist.gif\" alt=\"Rusk\u00fd twist s jednoru\u010dkou\" class=\"wp-image-604523\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">8. Plank s pr\u00ed\u0165ahom jednoru\u010dky (Plank With Dumbbell Row)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na zem a prejdite do planku na natiahnut\u00fdch pa\u017eiach. Do jednej ruky chy\u0165te jednoru\u010dku.&nbsp;<\/p><\/li>\n\n\n\n<li><p><strong>Postup:<\/strong> S v\u00fddychom zdvihnite jednu natiahnut\u00fa ruku. Na za\u010diatok sta\u010d\u00ed len p\u00e1r centimetrov nad zem s t\u00fdm, \u017ee budete postupne rozsah pohybu zv\u00e4\u010d\u0161ova\u0165 a\u017e do v\u00fd\u0161ky k p\u00e1su. Potom ju vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Najprv odcvi\u010dte s\u00e9riu na jednu ruku a potom na druh\u00fa.<\/p><\/li>\n\n\n\n<li><p><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, klesanie bokov k zemi, nadmern\u00e9 zdv\u00edhanie panvy nahor, prepad\u00e1vanie tela na jednu stranu.<\/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\/08\/Plank-with-alt-row.gif\" alt=\"Plank s jednoru\u010dkou\" class=\"wp-image-604491\"\/><\/figure>\n<\/div>\n\n\n<p><p>\u010eal\u0161ie \u00fa\u010dinn\u00e9 vari\u00e1cie planku n\u00e1jdete v \u010dl\u00e1nku <a href=\"\/blog?p=511135\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-variacie-planku\/\"><strong>24 najefekt\u00edvnej\u0161\u00edch variantov planku.<\/strong><\/a><\/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 is-style-default\">9. Goblet drep (Goblet Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami zhruba na \u0161\u00edrku bokov a\u017e ramien. Chy\u0165te jednoru\u010dku obomi rukami za jednu stranu (kot\u00fa\u010dov\u00fa \u010das\u0165) a zdvihnite ju a\u017e pred hrudn\u00edk tak, aby bola rovnobe\u017ene s telom.&nbsp;<\/p><\/li>\n\n\n\n<li><p><strong>Postup:<\/strong> Nad\u00fdchnite sa a pohybom panvy dozadu a nadol urobte drep. Jednoru\u010dku dr\u017ete st\u00e1le pred telom. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadku a prednej strany stehien plynule narovnajte. Potom urobte \u010fal\u0161ie opakovanie.&nbsp;<\/p><\/li>\n\n\n\n<li><p><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie sa dopredu, vt\u00e1\u010danie kolien dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, prepad\u00e1vanie na \u0161pi\u010dku alebo na p\u00e4tu, nadmern\u00e1 alebo nedostato\u010dn\u00e1 z\u00e1\u0165a\u017e.<\/p><\/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.sk\/blog\/wp-content\/uploads\/2024\/08\/Goblet.gif\" alt=\"Goblet drep s jednoru\u010dkou\" class=\"wp-image-604459\"\/><\/figure>\n\n\n\n<p><p>V\u0161etko o spr\u00e1vnej technike drepu a naj\u00fa\u010dinnej\u0161ie varianty n\u00e1jdete v \u010dl\u00e1nku <a href=\"\/blog?p=422471\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\"><strong>Drepy: benefity, spr\u00e1vne prevedenie a naj\u00fa\u010dinnej\u0161ie varianty na doma i do posil\u0148ovne.<\/strong><\/a><\/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 is-style-default\">10. Bulharsk\u00fd drep (Bulgarian squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Postavte sa chrbtom pred debnu \u010di lavicu, s chodidlami na \u0161\u00edrku va\u0161ich bokov. Prav\u00fa nohu polo\u017ete priehlavkom na debnu alebo lavicu, ktor\u00fa m\u00e1te za sebou. Do pravej ruky chy\u0165te jednoru\u010dku.&nbsp;<\/p><\/li>\n\n\n\n<li><p><strong>Postup: <\/strong>S n\u00e1dychom pokr\u010dte koleno prednej nohy a urobte v\u00fdpad na mieste. V spodnej polohe sa m\u00f4\u017eete kolenom zadnej nohy jemne dotkn\u00fa\u0165 podlo\u017eky. Potom sa s n\u00e1dychom narovnajte a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Po odcvi\u010den\u00ed jednej s\u00e9rie vyme\u0148te nohy, jednoru\u010dku chy\u0165te do druhej ruky a urobte rovnak\u00fd po\u010det opakovan\u00ed.&nbsp;<\/p><\/li>\n\n\n\n<li><p><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, zl\u00e1 koordin\u00e1cia pohybu, nadmern\u00e1 alebo nedostato\u010dn\u00e1 z\u00e1\u0165a\u017e.&nbsp;<\/p><\/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.sk\/blog\/wp-content\/uploads\/2024\/08\/Bulgarian-squat.gif\" alt=\"Bulharsk\u00e9 drepy s jednoru\u010dkou\" class=\"wp-image-604443\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><p>\u010eal\u0161ie varianty cviku<\/p><\/h4>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">1. Bulharsk\u00e9 drepy s jednoru\u010dkami (Double Dumbbell Bulgarian Squat)<\/h5>\n\n\n\n<p>Chy\u0165te jednoru\u010dku do ka\u017edej ruky a potom cvi\u010dte rovnako ako pri z\u00e1kladnom variante.<\/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 is-style-default\">11. Sumo m\u0155tvy \u0165ah (Sumo Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami vo vzdialenosti v\u00e4\u010d\u0161ej, ako je \u0161\u00edrka va\u0161ich ramien. \u0160pi\u010dky chodidiel a kolen\u00e1 smeruj\u00fa do str\u00e1n. Jednoru\u010dku chy\u0165te po stran\u00e1ch obomi rukami za kot\u00fa\u010dov\u00fa \u010das\u0165 a dr\u017ete ju natiahnut\u00fdmi rukami pred panvou. Chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice.<\/p><\/li>\n\n\n\n<li><p><strong>Postup:<\/strong> S n\u00e1dychom urobte pohyb panvou vzad, mierne sa predklo\u0148te a pokr\u010dte kolen\u00e1. V spodnej f\u00e1ze je jednoru\u010dka len p\u00e1r centimetrov nad zemou. Potom sa s v\u00fddychom pomaly vracajte do v\u00fdchodiskovej polohy. Najprv narovnajte kolen\u00e1 a potom aj chrb\u00e1t. Hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/p><\/li>\n\n\n\n<li><p><strong>\u010cast\u00e9 chyby: <\/strong>Zagu\u013eacovanie chrbta, &nbsp;nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu.&nbsp;<\/p><\/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.sk\/blog\/wp-content\/uploads\/2024\/08\/Sumo-deadlift.gif\" alt=\"Sumo m\u0155tvy \u0165ah s jednoru\u010dkou\" class=\"wp-image-604571\"\/><\/figure>\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 is-style-default\">12. Thruster<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami vo vzdialenosti na \u0161\u00edrku va\u0161ich bokov. Chy\u0165te jednoru\u010dku jednou rukou, pokr\u010dte pa\u017eu v lakti a zdvihnite ju do v\u00fd\u0161ky ramena. Druh\u00fa pa\u017eu m\u00f4\u017eete da\u0165 v bok, upa\u017ete alebo predpa\u017ete, aby v\u00e1m pomohla udr\u017ea\u0165 stabilitu. Dla\u0148 smeruje vpred. Hlava je v pred\u013a\u017een\u00ed chrbtice a chrb\u00e1t v prirodzenom zakriven\u00ed. Aktivujte stred tela.&nbsp;<\/p><\/li>\n\n\n\n<li><p><strong>Postup:<\/strong> S n\u00e1dychom urobte drep. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadku a prednej strany stehien plynule narovnajte. Pri zdv\u00edhan\u00ed v poslednej f\u00e1ze zatla\u010dte do \u010dinky a vzpa\u017ete. Po odcvi\u010den\u00ed s\u00e9rie chy\u0165te jednoru\u010dku do druhej ruky a urobte rovnak\u00fd po\u010det opakovan\u00ed.<\/p><\/li>\n\n\n\n<li><p><strong>\u010cast\u00e9 chyby:<\/strong> Zagu\u013eacovanie hornej \u010dasti chrbta, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie sa dopredu, vt\u00e1\u010danie kolien dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, prepad\u00e1vanie na \u0161pi\u010dku alebo na p\u00e4tu.<\/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\/08\/Thurster.gif\" alt=\"Thruster s jednoru\u010dkou\" class=\"wp-image-604587\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\"><p>\u010eal\u0161ie varianty cviku<\/p><\/h4>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">1. Thruster s jednoru\u010dkami (Double Dumbbell Thruster)<\/h5>\n\n\n\n<p>Chy\u0165te jednoru\u010dku do ka\u017edej ruky a potom cvi\u010dte rovnako ako pri z\u00e1kladnom variante.<\/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 is-style-default\"><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>V posil\u0148ovni alebo dom\u00e1com fitku si m\u00f4\u017eete zacvi\u010di\u0165 aj s osou. Naj\u00fa\u010dinnej\u0161ie cviky n\u00e1jdete v \u010dl\u00e1nku <a href=\"\/blog?p=566666\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/blog\/ako-cvicit-s-osou-10-zakladnych-cvikov-na-cele-telo\/\"><strong>Ako cvi\u010di\u0165 s osou? 10 z\u00e1kladn\u00fdch cvikov na cel\u00e9 telo<\/strong><\/a><\/p><\/li>\n\n\n\n<li><p>Tr\u00e9ning cel\u00e9ho tela zvl\u00e1dnete aj s powerbagom, in\u0161pir\u00e1ciu n\u00e1jdete v \u010dl\u00e1nku <a href=\"\/blog?p=536835\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\" data-mce-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><\/li>\n\n\n\n<li><p>V r\u00e1mci tr\u00e9ningu hlavn\u00fdch svalov\u00fdch parti\u00ed m\u00f4\u017eete zaradi\u0165 aj cviky z \u010dl\u00e1nku <a href=\"\/blog?p=499095\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/\"><strong>13 najlep\u0161\u00edch cvikov s fitloptou na cel\u00e9 telo.<\/strong><\/a><\/p><\/li>\n\n\n\n<li><p>Cvi\u010denie si m\u00f4\u017eete spestri\u0165 aj balan\u010dnou podlo\u017ekou. Efekt\u00edvny tr\u00e9ning si m\u00f4\u017eete zostavi\u0165 pod\u013ea \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"\/blog?p=488837\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\" data-mce-href=\"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-s-balancnou-podlozkou-na-zlepsenie-rovnovahy-posilnenie-chrbta-a-celeho-tela\/\"><strong>10 najlep\u0161\u00edch cvikov s balan\u010dnou podlo\u017ekou na zlep\u0161enie rovnov\u00e1hy, posilnenie chrbta a cel\u00e9ho tela.<\/strong><\/a><\/p><\/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 is-style-default\"><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><p>Cviky s jednoru\u010dnou \u010dinkou n\u00e1jdete v tr\u00e9ningovom pl\u00e1ne takmer ka\u017ed\u00e9ho silov\u00e9ho \u0161portovca. Hodia sa na posil\u0148ovanie horn\u00fdch aj doln\u00fdch kon\u010dat\u00edn. Ka\u017ed\u00fd si potom m\u00f4\u017ee vybra\u0165 jednoru\u010dku s v\u00e1hou, ktor\u00e1 mu vyhovuje pod\u013ea cviku i silov\u00fdch schopnost\u00ed. Preto je tento tr\u00e9ning vhodn\u00fd<strong> pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch \u0161portovcov<\/strong>. Najlep\u0161ie v\u00fdsledky v\u0161ak dosiahnete, ke\u010f budete tieto cviky zara\u010fova\u0165 aspo\u0148 <strong>2-kr\u00e1t t\u00fd\u017edenne<\/strong> a v\u00fdsledky podpor\u00edte aj <strong>adekv\u00e1tnym odpo\u010dinkom<\/strong> a <strong>vyv\u00e1\u017een\u00fdm jed\u00e1lni\u010dkom<\/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 jednoru\u010dkou.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Cviky s jednoru\u010dkou s\u00fa z\u00e1kladom silov\u00e9ho tr\u00e9ningu. Pou\u017e\u00edvaj\u00fa sa na tr\u00e9ning bicepsov, ramien i doln\u00fdch kon\u010dat\u00edn. Dne\u0161n\u00fd \u010dl\u00e1nok v\u00e1m vysvetl\u00ed, ako s jednoru\u010dkou cvi\u010di\u0165 spr\u00e1vne na dosiahnutie najlep\u0161\u00edch v\u00fdsledkov. <\/p>\n","protected":false},"author":129,"featured_media":604424,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6058,6168,6137,6062],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-604963","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cviky","9":"tag-pomocky-na-cvicenie","10":"tag-silovy-trening","11":"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>Tr\u00e9ning s jednoru\u010dkou: 12 naj\u00fa\u010dinnej\u0161\u00edch cvikov na cel\u00e9 telo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako spr\u00e1vne cvi\u010di\u0165 s jednoru\u010dnou \u010dinkou? \u00da\u010dinn\u00e9 cviky na pa\u017ee, brucho, zadok i nohy pre za\u010diato\u010dn\u00edkov i pokro\u010dil\u00fdch. 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