{"id":616641,"date":"2024-10-07T10:00:00","date_gmt":"2024-10-07T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=616641"},"modified":"2024-10-04T14:39:41","modified_gmt":"2024-10-04T12:39:41","slug":"10-nejlepsich-cviku-na-cele-telo-se-zatezovou-vestou","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-cele-telo-se-zatezovou-vestou\/","title":{"rendered":"10 nejlep\u0161\u00edch cvik\u016f na cel\u00e9 t\u011blo se z\u00e1t\u011b\u017eovou vestou"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-cele-telo-se-zatezovou-vestou\/#Co_je_zatezova_vesta\" title=\"Co je z\u00e1t\u011b\u017eov\u00e1 vesta?\">Co je z\u00e1t\u011b\u017eov\u00e1 vesta?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-cele-telo-se-zatezovou-vestou\/#Druhy_zatezovych_vest\" title=\"Druhy z\u00e1t\u011b\u017eov\u00fdch vest\">Druhy z\u00e1t\u011b\u017eov\u00fdch vest<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-cele-telo-se-zatezovou-vestou\/#Vyhody_zatezove_vesty_na_cviceni\" title=\"V\u00fdhody z\u00e1t\u011b\u017eov\u00e9 vesty na cvi\u010den\u00ed\">V\u00fdhody z\u00e1t\u011b\u017eov\u00e9 vesty na cvi\u010den\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-cele-telo-se-zatezovou-vestou\/#Jak_cvicit_se_zatezovou_vestou\" title=\"Jak cvi\u010dit se z\u00e1t\u011b\u017eovou vestou?\">Jak cvi\u010dit se z\u00e1t\u011b\u017eovou vestou?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-cele-telo-se-zatezovou-vestou\/#10_nejlepsich_cviku_na_cele_telo_se_zatezovou_vestou\" title=\"10 nejlep\u0161\u00edch cvik\u016f na cel\u00e9 t\u011blo se z\u00e1t\u011b\u017eovou vestou\">10 nejlep\u0161\u00edch cvik\u016f na cel\u00e9 t\u011blo se z\u00e1t\u011b\u017eovou vestou<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-cele-telo-se-zatezovou-vestou\/#Jak_si_vytvorit_trenink_se_zatezovou_vestou\" title=\"Jak si vytvo\u0159it tr\u00e9nink se z\u00e1t\u011b\u017eovou vestou?\">Jak si vytvo\u0159it tr\u00e9nink se z\u00e1t\u011b\u017eovou vestou?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-cele-telo-se-zatezovou-vestou\/#Kam_dal\" title=\"Kam d\u00e1l?&nbsp;\">Kam d\u00e1l?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-cele-telo-se-zatezovou-vestou\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Cvi\u010d\u00edte u\u017e n\u011bjakou dobu s vlastn\u00ed vahou a hled\u00e1te zp\u016fsob, jak <strong>zv\u00fd\u0161it intenzitu tr\u00e9ninku?<\/strong> T\u00edm nejjednodu\u0161\u0161\u00edm \u0159e\u0161en\u00edm je z\u00e1t\u011b\u017eov\u00e1 vesta. D\u00edky tomu, \u017ee ji budete m\u00edt p\u0159\u00edmo na t\u011ble, z\u016fstanou v\u00e1m voln\u00e9 ruce a nemus\u00edte cviky ani slo\u017eit\u011b upravovat. Z\u00e1rove\u0148 v\u00e1m vesta p\u0159id\u00e1 p\u00e1r kilo, tak\u017ee ka\u017ed\u00fd pohyb bude o n\u011bco n\u00e1ro\u010dn\u011bj\u0161\u00ed. M\u016f\u017eete tak s n\u00ed procvi\u010dit svaly cel\u00e9ho t\u011bla, a <strong>posunout se tak zase o kousek bl\u00ed\u017ee k vysn\u011bn\u00e9 postav\u011b.<\/strong> Inspirujte se cviky z dne\u0161n\u00edho \u010dl\u00e1nku a vyzkou\u0161ejte je hned na p\u0159\u00ed\u0161t\u00edm tr\u00e9ninku!<\/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_zatezova_vesta\"><\/span>Co je z\u00e1t\u011b\u017eov\u00e1 vesta?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Z\u00e1t\u011b\u017eov\u00e1 vesta<\/a> je fitness pom\u016fcka, kter\u00e1 slou\u017e\u00ed jako <a href=\"https:\/\/gymbeam.cz\/zateze-na-telo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>z\u00e1va\u017e\u00ed<\/strong><\/a><strong>, kter\u00e9 si upevn\u00edte p\u0159\u00edmo na t\u011blo. <\/strong>D\u00edky tomu zvy\u0161uje<strong> n\u00e1ro\u010dnost <\/strong>a<strong> intenzitu tr\u00e9ninku. <\/strong>Pou\u017e\u00edv\u00e1 se na silov\u00e9 cvi\u010den\u00ed (shyby, d\u0159epy, kliky), ale i v r\u00e1mci vytrvalostn\u00edho tr\u00e9ninku, t\u0159eba na b\u011bh nebo ch\u016fzi. Historicky za\u010dali z\u00e1t\u011b\u017eov\u00e9 vesty pou\u017e\u00edvat voj\u00e1ci a \u010dlenov\u00e9 bezpe\u010dnostn\u00edch slo\u017eek. T\u011bm pom\u00e1hala<strong> simulovat re\u00e1ln\u00e9 situace s t\u011b\u017ek\u00fdm vybaven\u00edm<\/strong> jako ochrann\u00e9 vesty a zbran\u011b. D\u00edky tomu se na pohyb se z\u00e1t\u011b\u017e\u00ed mohli l\u00e9pe adaptovat. Od voj\u00e1k\u016f se pak z\u00e1t\u011b\u017eov\u00e9 dostaly i do komer\u010dn\u00edch a dom\u00e1c\u00edch posiloven.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pou\u017e\u00edv\u00e1 se na r\u016fzn\u00e9 typy tr\u00e9nink\u016f, kter\u00e9 maj\u00ed za c\u00edl r\u016fst<strong> s\u00edly, svalov\u00e9 hmoty, v\u00fdbu\u0161nosti a celkov\u00e9 kondice.<\/strong> Proto nechyb\u00ed ve sportovn\u00edm arsen\u00e1lu<strong> crossfi\u0165\u00e1k\u016f, <\/strong>fanou\u0161k\u016f <strong>kalisteniky <\/strong>a jin\u00fdch silov\u00fdch sportovc\u016f, stejn\u011b jako<strong> hokejist\u016f, ragbist\u016f nebo sprinter\u016f.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z\u00e1t\u011b\u017eov\u00e1 vesta je zpravidla vyrobena z <strong>odoln\u00e9ho materi\u00e1lu<\/strong> a m\u00e1 kapsy nebo jin\u00e9 otvory, ve kter\u00fdch je vlo\u017een\u00e1 z\u00e1t\u011b\u017e (p\u00edsek, \u017eelezn\u00e9 kuli\u010dky, ocelov\u00e9 pl\u00e1ty nebo jin\u00fd typ z\u00e1t\u011b\u017eov\u00fdch vlo\u017eek). Na t\u011blo se pak upev\u0148uje pomoc\u00ed such\u00fdch zip\u016f \u010di nastaviteln\u00fdch popruh\u016f.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Druhy_zatezovych_vest\"><\/span>Druhy z\u00e1t\u011b\u017eov\u00fdch vest<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-active-7-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Z\u00e1t\u011b\u017eov\u00e9 vesty s nem\u011bnnou hmotnost\u00ed:<\/a> <\/strong>Nelze na nich p\u0159id\u00e1vat nebo odeb\u00edrat z\u00e1t\u011b\u017e. Ta je rovnom\u011brn\u011b rozlo\u017een\u00e1 na cel\u00e9 vest\u011b, tak\u017ee se ide\u00e1ln\u011b hod\u00ed na b\u011bh, ch\u016fzi i posilov\u00e1n\u00ed.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-15-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Nastaviteln\u00e9 z\u00e1t\u011b\u017eov\u00e9 vesty:<\/a> <\/strong>Umo\u017e\u0148uj\u00ed p\u0159id\u00e1vat nebo odeb\u00edrat z\u00e1va\u017e\u00ed podle pot\u0159eby, d\u00edky tomu si ji m\u016f\u017eete p\u0159izp\u016fsobit sv\u00fdm silov\u00fdm schopnostem i tr\u00e9ninku.&nbsp;<\/li>\n\n\n\n<li><strong>Taktick\u00e9 z\u00e1t\u011b\u017eov\u00e9 vesty:<\/strong> Maj\u00ed vojensk\u00fd design, jsou robustn\u011bj\u0161\u00ed a odoln\u011bj\u0161\u00ed. Ide\u00e1ln\u00ed na crossfitov\u00fd nebo vojensk\u00fd tr\u00e9nink.&nbsp;<\/li>\n\n\n\n<li><strong>D\u00e1msk\u00e9 z\u00e1t\u011b\u017eov\u00e9 vesty: <\/strong>Jsou navr\u017een\u00e9 tak, aby l\u00e9pe sed\u011bly \u017eensk\u00e9 anatomii. Typicky maj\u00ed u\u017e\u0161\u00ed st\u0159ih a lep\u0161\u00ed p\u0159izp\u016fsoben\u00ed v oblasti hrudn\u00edku a bok\u016f.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z\u00e1t\u011b\u017eovou vestu si vyberte jednak podle va\u0161ich silov\u00fdch schopnost\u00ed a tak\u00e9 zva\u017ete, zda v\u00e1m bude v\u00edce vyhovovat jedna hmotnost nebo si ji budete cht\u00edt upravovat. Klidn\u011b <strong>za\u010dn\u011bte s leh\u010d\u00ed <\/strong><a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-active-3-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>3kg vestou<\/strong><\/a><strong> <\/strong>a postupn\u011b se m\u016f\u017eete vypracovat na t\u011b\u017e\u0161\u00ed, nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10kg<\/a> \u010di <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20kg<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O z\u00e1t\u011b\u017eov\u00fdch vest\u00e1ch se v\u00edce dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zatezova-vesta-a-jak-vybrat-tu-spravnou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co je z\u00e1t\u011b\u017eov\u00e1 vesta a jak si vybrat tu spr\u00e1vnou?<\/strong><\/a><strong>&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/hu_livia_torok_082022_01-1124x749.jpg\" alt=\"V\u00fdhody z\u00e1t\u011b\u017eov\u00e9 vesty na cvi\u010den\u00ed\" class=\"wp-image-616680\" title=\"V\u00fdhody z\u00e1t\u011b\u017eov\u00e9 vesty na cvi\u010den\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/hu_livia_torok_082022_01-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/hu_livia_torok_082022_01-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/hu_livia_torok_082022_01-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/hu_livia_torok_082022_01.jpg 1680w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vyhody_zatezove_vesty_na_cviceni\"><\/span>V\u00fdhody z\u00e1t\u011b\u017eov\u00e9 vesty na cvi\u010den\u00ed<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pou\u017e\u00edv\u00e1n\u00ed z\u00e1t\u011b\u017eov\u00e9 vesty m\u00e1 n\u011bkolik kl\u00ed\u010dov\u00fdch v\u00fdhod. Jedn\u00e1 se o<strong> z\u00e1va\u017e\u00ed na t\u011blo,<\/strong> kter\u00e9 v\u00e1m b\u011bhem cvi\u010den\u00ed nebude nikde p\u0159ek\u00e1\u017eet. M\u016f\u017eete s n\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/psychicka-pohoda-hubnuti-a-kvalitnejsi-spanek-jake-jsou-dalsi-vyhody-turistiky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chodit<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u011bhat<\/a>, d\u011blat <a href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">d\u0159epy<\/a>, v\u00fdpady, shyby a celou \u0159adu dal\u0161\u00edch cvik\u016f. D\u00edky p\u0159idan\u00e9 z\u00e1t\u011b\u017ei <strong>zv\u00fd\u0161\u00edte celkovou intenzitu tr\u00e9ninku, <\/strong>co\u017e bude pro t\u011blo znamenat nov\u00fd impuls pro spu\u0161t\u011bn\u00ed adapta\u010dn\u00edch mechanism\u016f, kter\u00e9 jsou pot\u0159ebn\u00e9 p\u0159i<strong> budov\u00e1n\u00ed s\u00edly a <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>svalov\u00e9 hmoty<\/strong><\/a><strong>.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nav\u00edc b\u011bhem cvi\u010den\u00ed se z\u00e1t\u011b\u017eovou vestou <a href=\"https:\/\/gymbeam.cz\/blog\/kolik-kalorii-spalite-oblibenymi-zimnimi-aktivitami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sp\u00e1l\u00edte v\u00edce kalori\u00ed<\/strong><\/a><strong>, <\/strong>ne\u017e jen s vlastn\u00ed vahou. To se hod\u00ed zejm\u00e9na v p\u0159\u00edpad\u011b, \u017ee se sna\u017e\u00edte <a href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zhubnout<\/strong><\/a><strong>.<\/strong> Nem\u016f\u017eeme opomenout ani fakt, \u017ee s oble\u010denou z\u00e1t\u011b\u017eovou vestou se budete c\u00edtit jako profesion\u00e1ln\u00ed atleti, co\u017e ve v\u00e1s za\u017eehne touhu podat co nejlep\u0161\u00ed sportovn\u00ed v\u00fdkon.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-active-7-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017eovou vestou<\/a> si zacvi\u010d\u00edte <strong>doma, na <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>workoutov\u00e9m h\u0159i\u0161ti<\/strong><\/a><strong>, atletick\u00e9m ov\u00e1le i v posilovn\u011b.<\/strong> Hod\u00ed se pro ka\u017ed\u00e9ho, kdo si chce zpest\u0159it tr\u00e9ninkovou rutinu nebo zv\u00fd\u0161it intenzitu sou\u010dasn\u00e9ho tr\u00e9ninku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_cvicit_se_zatezovou_vestou\"><\/span>Jak cvi\u010dit se z\u00e1t\u011b\u017eovou vestou?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z\u00e1t\u011b\u017eov\u00e1 vesta je univerz\u00e1ln\u00ed <a href=\"https:\/\/gymbeam.cz\/domaci-trenink\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pom\u016fcka na cvi\u010den\u00ed<\/a>, kterou vyu\u017eijete p\u0159i <strong>posilov\u00e1n\u00ed cel\u00e9ho t\u011bla. <\/strong>Z cvik\u016f uveden\u00fdch n\u00ed\u017ee si tak m\u016f\u017eete vytvo\u0159it cel\u00fd <strong>full body tr\u00e9nink, <\/strong>p\u0159\u00edpadn\u011b si vybrat jen ty, kter\u00e9 se v\u00e1m hod\u00ed do tr\u00e9ninku konkr\u00e9tn\u00ed partie (pa\u017ee, <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nohy<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u0159icho<\/a>).&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u011b jako v p\u0159\u00edpad\u011b jin\u00e9ho silov\u00e9ho cvi\u010den\u00ed prov\u00e1d\u011bjte <strong>8\u201320 opakov\u00e1n\u00ed <\/strong>ka\u017ed\u00e9ho cviku ve <strong>3\u20134 s\u00e9ri\u00edch. <\/strong>Mezi s\u00e9riemi si d\u00e1vejte <strong>1\u20132minutovou pauzu. <\/strong>Za\u010dn\u011bte s men\u0161\u00edm po\u010dtem opakov\u00e1n\u00ed i s\u00e9ri\u00ed a postupn\u011b podle toho, jak budete s\u00edlit, tr\u00e9nink prodlu\u017eujte. Stejn\u011b tak si na p\u0159\u00ed\u0161t\u00edm tr\u00e9ninku m\u016f\u017eete vz\u00edt t\u011b\u017e\u0161\u00ed z\u00e1t\u011b\u017eovou vestu. Nezapom\u00ednejte ani na odpo\u010dinek, kter\u00fd je kl\u00ed\u010dov\u00fd pro <a href=\"https:\/\/gymbeam.cz\/blog\/8-zpusobu-na-rychle-zotaveni-po-treninku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">regeneraci<\/a>, a v\u00fdsledky tak\u00e9 podpo\u0159te kvalitn\u00edm <a href=\"https:\/\/gymbeam.cz\/blog\/jidelnicek-na-miru-kompletni-navod-jak-si-naplanovat-stravu-podle-kalorii-a-maker\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">j\u00eddeln\u00ed\u010dkem<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S napl\u00e1nov\u00e1n\u00edm tr\u00e9nink\u016f podle va\u0161ich c\u00edl\u016f v\u00e1m pom\u016f\u017ee \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n na dom\u00e1c\u00ed cvi\u010den\u00ed?<\/strong><\/a><\/li>\n\n\n\n<li>Praktick\u00e9 tipy pro v\u0161echny, kte\u0159\u00ed chod\u00ed cvi\u010dit do posilovny, najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n do posilovny?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36352,53353,46027,53347,46021,36346,47629,49009,51217,51160,58828\" ><\/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=\"10_nejlepsich_cviku_na_cele_telo_se_zatezovou_vestou\"><\/span>10 nejlep\u0161\u00edch cvik\u016f na cel\u00e9 t\u011blo se z\u00e1t\u011b\u017eovou vestou<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na tento tr\u00e9nink se v\u00e1m krom\u011b z\u00e1t\u011b\u017eov\u00e9 vesty bude hodit <a href=\"https:\/\/gymbeam.cz\/podlozka-na-cviceni-yoga-mat-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eka na cvi\u010den\u00ed<\/a> a <a href=\"https:\/\/gymbeam.cz\/wallmount-konstrukce-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed klec s hrazdou<\/a>. Ne\u017e se pust\u00edte do hlavn\u00ed \u010d\u00e1sti,<strong> zah\u0159ejte se t\u011bmito cviky jen s vlastn\u00ed vahou.<\/strong> Po warm-up f\u00e1zi si oble\u010dte vestu a m\u016f\u017eete se do toho op\u0159\u00edt naplno.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Jumping Jack<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se zp\u0159\u00edma s chodidly na \u0161\u00ed\u0159ku bok\u016f a rukama voln\u011b pod\u00e9l t\u011bla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem vysko\u010dte a z\u00e1rove\u0148 rozno\u017ete nohy s chodidly ve vzd\u00e1lenosti \u0161ir\u0161\u00ed, ne\u017e je \u0161\u00ed\u0159ka va\u0161ich ramen. Sou\u010dasn\u011b vzpa\u017ete a v horn\u00ed f\u00e1zi se va\u0161e ruce mohou lehce dotknout prsty nad hlavou. P\u0159i dopadu s n\u00e1dechem vra\u0165te ruce i nohy do v\u00fdchoz\u00ed polohy a nava\u017ete hned dal\u0161\u00edm opakov\u00e1n\u00edm. Pohyb prov\u00e1d\u011bjte plynule a v rytmu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Vt\u00e1\u010den\u00ed kolen dovnit\u0159, mal\u00fd rozsah pohybu, nekoordinovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Jumping-jacks.gif\" alt=\"Jumping Jack se z\u00e1t\u011b\u017eovou vestou \" class=\"wp-image-616760\" title=\"Jumping Jack se z\u00e1t\u011b\u017eovou vestou\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Angli\u010d\u00e1k (Burpee)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly na \u0161\u00ed\u0159ku ramen s rukama voln\u011b pod\u00e9l t\u011bla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Nadechn\u011bte se, pokr\u010dte kolena a p\u0159ejd\u011bte do d\u0159epu. Polo\u017ete ruce na zem p\u0159ed sebe a z\u00e1rove\u0148 vysko\u010dte nohama dozadu do pozice planku. Pak pokr\u010dte pa\u017ee v loktech a p\u0159es klik si lehn\u011bte cel\u00fdm t\u011blem na <a href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a>. Potom hned s v\u00fddechem zatla\u010dte rukama do podlo\u017eky, narovnejte pa\u017ee a z\u00e1rove\u0148 sko\u010dte nohama zp\u011bt k ruk\u00e1m. P\u0159ejd\u011bte zp\u011bt do d\u0159epu, a nakonec vysko\u010dte vzh\u016fru do v\u00fdchoz\u00ed pozice. Pot\u00e9 nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nekoordinovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Burpees.gif\" alt=\"Angli\u010d\u00e1k se z\u00e1t\u011b\u017eovou vestou \" class=\"wp-image-616696\" title=\"Angli\u010d\u00e1k se z\u00e1t\u011b\u017eovou vestou \"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. D\u0159ep (Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Stoj m\u00edrn\u011b rozkro\u010dn\u00fd zhruba na \u0161\u00ed\u0159i ramen. V\u00e1ha je na cel\u00e9 plo\u0161e chodidla.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a pohybem p\u00e1nve dozadu a dol\u016f ud\u011blejte d\u0159ep. M\u016f\u017eete p\u0159edpa\u017eit, ruce d\u00e1t v bok nebo je p\u0159ek\u0159\u00ed\u017eit na hrudi. S v\u00fddechem se pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a p\u0159edn\u00ed strany stehen plynule narovnejte. Pot\u00e9 prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu, p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, vt\u00e1\u010den\u00ed kolen dovnit\u0159, nerovnom\u011brn\u011b rozlo\u017een\u00e1 hmotnost, p\u0159epad\u00e1v\u00e1n\u00ed na \u0161pi\u010dku nebo na patu.&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Drepy-vest.gif\" alt=\"D\u0159epy se z\u00e1t\u011b\u017eovou vestou \" class=\"wp-image-616728\" title=\"D\u0159epy se z\u00e1t\u011b\u017eovou vestou \"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. D\u0159ep na jedn\u00e9 noze (Pistol Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly t\u011bsn\u011b vedle sebe. Chy\u0165te se jednou rukou posilovac\u00ed klece a zvedn\u011bte opa\u010dnou nohu p\u00e1r centimetr\u016f nad zem. P\u0159eneste v\u00e1hu na stojnou nohu a aktivujte st\u0159ed t\u011bla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Lehce se p\u0159idr\u017eujte hrazdy, s n\u00e1dechempokr\u010dte koleno stojn\u00e9 nohy a ud\u011blejte kontrolovan\u00fd d\u0159ep. Pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a stehen se pak s v\u00fddechem vra\u0165te do v\u00fdchoz\u00ed polohy. Pot\u00e9 nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. N\u00e1sledn\u011b vym\u011b\u0148te nohy. Pokud v\u00e1s omezuje \u0161patn\u00e1 mobilita v kotn\u00edku, m\u016f\u017eete si pod patu vlo\u017eit <a href=\"https:\/\/gymbeam.cz\/kotouc-competition-bumper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010d<\/a>.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Pistol-squat-vest.gif\" alt=\"D\u0159epy na jedn\u00e9 noze se z\u00e1t\u011b\u017eovou vestou\" class=\"wp-image-616776\" title=\"D\u0159epy na jedn\u00e9 noze se z\u00e1t\u011b\u017eovou vestou\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. V\u00fdpad (Lunge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Stoj m\u00edrn\u011b rozkro\u010dn\u00fd s rukama v bok.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Za\u010dn\u011bte krokem dop\u0159edu a m\u00edrn\u011b do strany. V\u00e1hu p\u0159eneste na p\u0159edn\u00ed nohu. Dosta\u0148te se do hloubky, kdy va\u0161e stehno sv\u00edr\u00e1 s l\u00fdtkem v koleni p\u0159ibli\u017en\u011b 90 stup\u0148\u016f, nebo je\u0161t\u011b hloub\u011bji. S v\u00fddechem pomoc\u00ed aktivace sval\u016f p\u0159edn\u00ed strany stehen a h\u00fd\u017ed\u00ed se vra\u0165te do v\u00fdchoz\u00ed polohy a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm na druhou nohu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Vypady-vest.gif\" alt=\"V\u00fdpady se z\u00e1t\u011b\u017eovou vestou \" class=\"wp-image-616840\" title=\"V\u00fdpady se z\u00e1t\u011b\u017eovou vestou \"\/><\/figure>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Vis na hrazd\u011b (Dead Hang)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Zav\u011bste se na hrazdu (pokud je p\u0159\u00edli\u0161 vysoko, pou\u017eijte nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bednu<\/a> jako stup\u00ednek), chytn\u011bte ji nadhmatem (dlan\u011b sm\u011b\u0159uj\u00ed od v\u00e1s) s \u00fachopem \u0161ir\u0161\u00edm, ne\u017e je \u0161\u00ed\u0159e ramen. Vyv\u011bste se a aktivujte st\u0159ed t\u011bla.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Voln\u011b d\u00fdchejte a ve visu se sna\u017ete vydr\u017eet alespo\u0148 10 sekund. Pasivn\u00ed vis m\u016f\u017eete st\u0159\u00eddat tak\u00e9 s aktivn\u00edm, p\u0159i kter\u00e9m st\u00e1hnete lopatky i ramena a dr\u017e\u00edte je v t\u00e9to pozici.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Houp\u00e1n\u00ed se, nedostate\u010dn\u00e1 v\u00fddr\u017e.&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Dead-hang-vest.gif\" alt=\"Vis na hrazd\u011b se z\u00e1t\u011b\u017eovou vestou\" class=\"wp-image-616712\" title=\"Vis na hrazd\u011b se z\u00e1t\u011b\u017eovou vestou\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">7. Zved\u00e1n\u00ed kolen na visu na hrazd\u011b (High Knees)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Zav\u011bste se na hrazdu, chytn\u011bte ji nadhmatem (dlan\u011b sm\u011b\u0159uj\u00ed od v\u00e1s) s \u00fachopem \u0161ir\u0161\u00edm, ne\u017e je \u0161\u00ed\u0159e ramen. St\u00e1hn\u011bte lopatky a nohy nechte nata\u017een\u00e9.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem aktivujte b\u0159i\u0161n\u00ed svaly a s jejich pomoc\u00ed p\u0159it\u00e1hn\u011bte kolena sm\u011brem k trupu. Lopatky jsou po celou dobu sta\u017een\u00e9 dol\u016f. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed pozice. Pot\u00e9 pohyb zopakujte.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Houp\u00e1n\u00ed se, nekontrolovan\u00fd pohyb, vyv\u011b\u0161ov\u00e1n\u00ed lopatek, dopomoc \u0161vihem nohou.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/High-knees-vest.gif\" alt=\"Zved\u00e1n\u00ed kolen na hrazd\u011b se z\u00e1t\u011b\u017eovou vestou\" class=\"wp-image-616744\" title=\"Zved\u00e1n\u00ed kolen na hrazd\u011b se z\u00e1t\u011b\u017eovou vestou\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8. Shyb (Pull Up)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Zav\u011bste se za hrazdu nadhmatem (dlan\u011b sm\u011b\u0159uj\u00ed od v\u00e1s), \u00fachop je \u0161ir\u0161\u00ed, ne\u017e va\u0161ich \u0161\u00ed\u0159ka ramen. Nohy m\u016f\u017eete nechat vyv\u011b\u0161en\u00e9, nebo je lehce pokr\u010dte v kolenou a p\u0159ek\u0159i\u017ete p\u0159es sebe. Aktivujte st\u0159ed t\u011bla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>St\u00e1hn\u011bte lopatky, s v\u00fddechem aktivujte svaly zad i pa\u017e\u00ed a za\u010dn\u011bte se p\u0159itahovat nahoru. Hrudn\u00edkem sm\u011b\u0159ujte k hrazd\u011b. A\u017e se dostanete hlavou lehce nad \u00farove\u0148 hrazdy, tak se s n\u00e1dechem za\u010dn\u011bte pomalu spou\u0161t\u011bt dol\u016f. Vra\u0165te se do v\u00fdchoz\u00ed pozice, nevyv\u011b\u0161ujte se z lopatek a shyb zopakujte.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Houp\u00e1n\u00ed se, nedostate\u010dn\u00fd rozsah pohybu, kulacen\u00ed zad v horn\u00ed pozici, vyv\u011b\u0161ov\u00e1n\u00ed lopatek, dopomoc \u0161vihem nohou.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Pull-ups-vest.gif\" alt=\"Shyb se z\u00e1t\u011b\u017eovou vestou\" class=\"wp-image-616808\" title=\"Shyb se z\u00e1t\u011b\u017eovou vestou\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">9. Klik (Push Up)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Klekn\u011bte si na zem a p\u0159ejd\u011bte do vzporu le\u017emo s nata\u017een\u00fdmi pa\u017eemi. Dlan\u011b s rozev\u0159en\u00fdmi prsty um\u00edst\u011bte pod ramena ve vzd\u00e1lenosti m\u00edrn\u011b \u0161ir\u0161\u00ed, ne\u017e je jejich rozp\u011bt\u00ed. Ramena sm\u011b\u0159uj\u00ed dol\u016f od u\u0161\u00ed, lopatky st\u00e1hn\u011bte k sob\u011b a lokty by m\u011bly sv\u00edrat s t\u011blem p\u0159ibli\u017en\u011b 45 stup\u0148\u016f. Aktivujte st\u0159ed t\u011bla a sna\u017ete se dr\u017eet postavu v jedn\u00e9 rovin\u011b. Neproh\u00fdbejte se v z\u00e1dech, zejm\u00e9na v bedern\u00ed oblasti.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Po n\u00e1dechu prove\u010fte klik a ve spodn\u00ed poloze se sna\u017ete hrudn\u00edkem lehce dotknout zem\u011b. Pot\u00e9 s v\u00fddechem zatla\u010dte celou plochou ruk do podlo\u017eky, vra\u0165te se do v\u00fdchoz\u00ed polohy a prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech (p\u0159edev\u0161\u00edm v bedern\u00ed oblasti), nestabiln\u00ed lopatky, lokty sm\u011b\u0159uj\u00edc\u00ed od t\u011bla.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Push-ups-vest.gif\" alt=\"Kliky se z\u00e1t\u011b\u017eovou vestou\" class=\"wp-image-616824\" title=\"Kliky se z\u00e1t\u011b\u017eovou vestou\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">10. St\u0159\u00edd\u00e1n\u00ed planku na p\u0159edlokt\u00ed a nata\u017een\u00fdch pa\u017e\u00edch (Plank Up-Downs)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Klekn\u011bte si na zem a p\u0159ejd\u011bte do planku na p\u0159edlokt\u00ed. Aktivujte st\u0159ed t\u011bla a sna\u017ete se neproh\u00fdbat v z\u00e1dech, zejm\u00e9na v bedern\u00ed oblasti.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem se zvedn\u011bte do planku na nata\u017een\u00fdch pa\u017e\u00edch a pak se hned s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed pozice. Takto pokra\u010dujte do odcvi\u010den\u00ed cel\u00e9 s\u00e9rie.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Plank-ups-vest.gif\" alt=\"Plank se z\u00e1t\u011b\u017eovou vestou\" class=\"wp-image-616792\" title=\"Plank se z\u00e1t\u011b\u017eovou vestou\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_si_vytvorit_trenink_se_zatezovou_vestou\"><\/span>Jak si vytvo\u0159it tr\u00e9nink se z\u00e1t\u011b\u017eovou vestou?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cviky se z\u00e1t\u011b\u017eovou vestou se hod\u00ed na klasick\u00fd silov\u00fd tr\u00e9nink, ale tak\u00e9 si z nich m\u016f\u017eete vytvo\u0159it kruh\u00e1\u010d nebo HIIT.&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\">Kruhov\u00fd tr\u00e9nink se z\u00e1t\u011b\u017eovou vestou<\/h3>\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\">\n<ul class=\"wp-block-list\">\n<li>postupn\u011b odcvi\u010d\u00edte 8\u201320 opakov\u00e1n\u00ed od ka\u017ed\u00e9ho cviku<\/li>\n\n\n\n<li>takto odcvi\u010d\u00edte 3\u20134 s\u00e9rie<\/li>\n\n\n\n<li>mezi s\u00e9riemi si dejte 1\u20132 minuty pauzu<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">Cviky do kruhov\u00e9ho tr\u00e9ninku:<\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li>Jumping Jacky<\/li>\n\n\n\n<li>V\u00fdpady<\/li>\n\n\n\n<li>Kliky<\/li>\n\n\n\n<li>St\u0159\u00edd\u00e1n\u00ed planku na p\u0159edlokt\u00ed a nata\u017een\u00fdch pa\u017e\u00edch&nbsp;<\/li>\n<\/ol>\n<\/div>\n<\/div>\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\">HIIT se z\u00e1t\u011b\u017eovou vestou<\/h3>\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\">\n<ul class=\"wp-block-list\">\n<li>30 sekund cvi\u010d\u00edte jeden cvik a pak 30 sekund odpo\u010d\u00edv\u00e1te<\/li>\n\n\n\n<li>n\u00e1sleduje dal\u0161\u00ed cvik a po odcvi\u010den\u00ed v\u0161ech m\u00e1te hotovou jednu s\u00e9rii<\/li>\n\n\n\n<li>mezi s\u00e9riemi si dejte 1\u20132 minuty pauzu<\/li>\n\n\n\n<li>takto odcvi\u010dte 3\u20134 s\u00e9rie&nbsp;<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">Cviky do HIITu:<\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li>Agli\u010d\u00e1ky<\/li>\n\n\n\n<li>D\u0159epy na prav\u00e9 noze<\/li>\n\n\n\n<li>D\u0159epy na lev\u00e9 noze<\/li>\n\n\n\n<li>Zved\u00e1n\u00ed kolen ve visu na hrazd\u011b<\/li>\n\n\n\n<li>Kliky<\/li>\n<\/ol>\n<\/div>\n<\/div>\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_dal\"><\/span>Kam d\u00e1l?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tr\u00e9nink cel\u00e9ho t\u011bla zvl\u00e1dnete tak\u00e9 s balan\u010dn\u00ed podlo\u017ekou. \u00da\u010dinn\u00e9 cviky najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-s-balancni-podlozkou-na-zlepseni-rovnovahy-posileni-zad-a-celeho-tela\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 nejlep\u0161\u00edch cvik\u016f s balan\u010dn\u00ed podlo\u017ekou na zlep\u0161en\u00ed rovnov\u00e1hy, pos\u00edlen\u00ed zad a cel\u00e9ho t\u011bla.&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li>V r\u00e1mci tr\u00e9ninku hlavn\u00edch svalov\u00fdch parti\u00ed m\u016f\u017eete za\u0159adit tak\u00e9 cviky z \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/15-nejlepsich-cviku-s-powerbagem-na-cele-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>15 nejlep\u0161\u00edch cvik\u016f s powerbagem na cel\u00e9 t\u011blo.<\/strong><\/a><\/li>\n\n\n\n<li>I s jednou \u010dinkou kvalitn\u011b procvi\u010d\u00edte cel\u00e9 t\u011blo. Inspirujte se \u010dl\u00e1nkem <strong><a href=\"https:\/\/gymbeam.cz\/blog\/trenink-s-jednoruckou-12-nejucinnejsich-cviku-na-cele-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tr\u00e9nink s jednoru\u010dkou: 12 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f na cel\u00e9 t\u011blo.<\/a><\/strong><\/li>\n\n\n\n<li>Chcete si zacvi\u010dit bez pom\u016fcek? V tom p\u0159\u00edpad\u011b m\u00e1me pro v\u00e1s <a href=\"https:\/\/gymbeam.cz\/blog\/12-cviku-s-vlastni-vahou-ktere-vas-dostanou-do-formy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>12 cvik\u016f s vlastn\u00ed vahou, kter\u00e9 dostanou do formy ka\u017ed\u00e9ho.<\/strong><\/a><\/li>\n\n\n\n<li>A pokud se chcete jen prot\u00e1hnout, vyzkou\u0161ejte cviky s foam rollerem podle \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/15-nejlepsich-s-penovym-valcem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak pou\u017e\u00edvat foam roller? 8 nejlep\u0161\u00edch cvik\u016f s p\u011bnov\u00fdm v\u00e1lcem.<\/strong><\/a>&nbsp;&nbsp;<\/li>\n\n\n\n<li>Pl\u00e1nujete si doma vytvo\u0159it dom\u00e1c\u00ed fitko? V tom p\u0159\u00edpad\u011b by v\u00e1m nem\u011bl uniknout \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/vybaveni-domaci-posilovny-ktere-pomucky-a-prislusenstvi-nesmi-chybet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vybaven\u00ed dom\u00e1c\u00ed posilovny: Kter\u00e9 pom\u016fcky a p\u0159\u00edslu\u0161enstv\u00ed nesm\u00ed chyb\u011bt?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cviky se z\u00e1t\u011b\u017eovou vestou jsou ide\u00e1ln\u00ed pro ka\u017ed\u00e9ho, kdo si chce <strong>zpest\u0159it nebo zintenzivnit tr\u00e9nink.<\/strong> Sta\u010d\u00ed si ji obl\u00e9ct a m\u016f\u017eete za\u010d\u00edt d\u0159epovat, d\u011blat v\u00fdpady, kliky nebo shyby na hrazd\u011b. Procvi\u010d\u00edte tak svaly cel\u00e9ho t\u011bla, podpo\u0159\u00edte jejich r\u016fst i s\u00edlen\u00ed. Z\u00e1rove\u0148 <strong>sp\u00e1l\u00edte v\u00edce kalori\u00ed,<\/strong> co\u017e je zase v\u00fdhodou b\u011bhem hubnut\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z\u00e1t\u011b\u017eov\u00e1 vesta je ide\u00e1ln\u00ed pom\u016fckou na<strong> dom\u00e1c\u00ed cvi\u010den\u00ed, <\/strong>ale hod\u00ed se i na workoutov\u00e9 h\u0159i\u0161t\u011b nebo do posilovny. M\u00e1 tak \u0161irok\u00e9 spektrum vyu\u017eit\u00ed, kter\u00e9 ocen\u00ed<strong> pokro\u010dil\u00ed sportovci, <\/strong>ale tak\u00e9 <strong>za\u010d\u00e1te\u010dn\u00edci, kte\u0159\u00ed si cht\u011bj\u00ed zt\u00ed\u017eit cviky s vlastn\u00ed vahou.&nbsp;<\/strong> Byl pro v\u00e1s tento \u010dl\u00e1nek p\u0159\u00ednosn\u00fd? Pokud ano, sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli a pod\u011blte se s nimi o inspiraci na tr\u00e9nink se z\u00e1t\u011b\u017eovou vestou.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><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\/weight-bars-barbells-dumbbells\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Bars, Barbells &amp; Dumbbells\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>Z\u00e1t\u011b\u017eov\u00e1 vesta posune intenzitu va\u0161eho tr\u00e9ninku na novou \u00farove\u0148! Vyu\u017eijete ji na tr\u00e9nink horn\u00ed i doln\u00ed poloviny t\u011bla a pom\u016f\u017ee s dosa\u017een\u00edm nov\u00fdch v\u00fdsledk\u016f. Jak s n\u00ed cvi\u010dit spr\u00e1vn\u011b prozrad\u00ed tento \u010dl\u00e1nek. <\/p>\n","protected":false},"author":129,"featured_media":616642,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6405,7101,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-616641","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviky-cs","9":"tag-pomucky-na-cviceni","10":"tag-trenink","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 nejlep\u0161\u00edch cvik\u016f na cel\u00e9 t\u011blo se z\u00e1t\u011b\u017eovou vestou - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak spr\u00e1vn\u011b cvi\u010dit se z\u00e1t\u011b\u017eovou vestou? 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Hod\u00ed se za\u010d\u00e1te\u010dn\u00edk\u016fm i pokro\u010dil\u00fdm, na dom\u00e1c\u00ed tr\u00e9nink, workoutov\u00e9 h\u0159i\u0161t\u011b i do posilovny.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-cele-telo-se-zatezovou-vestou\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-10-07T08:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/zatezova-vesta-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-cele-telo-se-zatezovou-vestou\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-cele-telo-se-zatezovou-vestou\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"10 nejlep\u0161\u00edch cvik\u016f na cel\u00e9 t\u011blo se z\u00e1t\u011b\u017eovou vestou\",\"datePublished\":\"2024-10-07T08:00:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-cele-telo-se-zatezovou-vestou\/\"},\"wordCount\":2855,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-cele-telo-se-zatezovou-vestou\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/zatezova-vesta-FB-.png\",\"keywords\":[\"cviky\",\"pom\u016fcky na cvi\u010den\u00ed\",\"tr\u00e9nink\"],\"articleSection\":[\"Cviky a tr\u00e9ninky\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-cele-telo-se-zatezovou-vestou\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-cele-telo-se-zatezovou-vestou\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-cele-telo-se-zatezovou-vestou\/\",\"name\":\"10 nejlep\u0161\u00edch cvik\u016f na cel\u00e9 t\u011blo se z\u00e1t\u011b\u017eovou vestou - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-cele-telo-se-zatezovou-vestou\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-cele-telo-se-zatezovou-vestou\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/zatezova-vesta-FB-.png\",\"datePublished\":\"2024-10-07T08:00:00+00:00\",\"description\":\"Jak spr\u00e1vn\u011b cvi\u010dit se z\u00e1t\u011b\u017eovou vestou? 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