{"id":635478,"date":"2024-10-10T10:00:00","date_gmt":"2024-10-10T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=635478"},"modified":"2024-10-15T08:03:10","modified_gmt":"2024-10-15T06:03:10","slug":"mrtvy-tah-jake-chyby-pri-nem-nejcasteji-delame-a-jak-se-jim-vyvarovat","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/mrtvy-tah-jake-chyby-pri-nem-nejcasteji-delame-a-jak-se-jim-vyvarovat\/","title":{"rendered":"Mrtv\u00fd tah: Benefity, spr\u00e1vn\u00e9 proveden\u00ed a nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty\u00a0"},"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\/mrtvy-tah-jake-chyby-pri-nem-nejcasteji-delame-a-jak-se-jim-vyvarovat\/#Co_je_to_mrtvy_tah\" title=\"Co je to mrtv\u00fd tah?\">Co je to mrtv\u00fd tah?<\/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\/mrtvy-tah-jake-chyby-pri-nem-nejcasteji-delame-a-jak-se-jim-vyvarovat\/#5_duvodu_proc_cvicit_mrtve_tahy\" title=\"5 d\u016fvod\u016f, pro\u010d cvi\u010dit mrtv\u00e9 tahy\">5 d\u016fvod\u016f, pro\u010d cvi\u010dit mrtv\u00e9 tahy<\/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\/mrtvy-tah-jake-chyby-pri-nem-nejcasteji-delame-a-jak-se-jim-vyvarovat\/#Ktere_svaly_pri_mrtvem_tahu_zapojujeme\" title=\"Kter\u00e9 svaly p\u0159i mrtv\u00e9m tahu zapojujeme?\">Kter\u00e9 svaly p\u0159i mrtv\u00e9m tahu zapojujeme?<\/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\/mrtvy-tah-jake-chyby-pri-nem-nejcasteji-delame-a-jak-se-jim-vyvarovat\/#Spravna_technika_mrtveho_tahu\" title=\"Spr\u00e1vn\u00e1 technika mrtv\u00e9ho tahu\">Spr\u00e1vn\u00e1 technika mrtv\u00e9ho tahu<\/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\/mrtvy-tah-jake-chyby-pri-nem-nejcasteji-delame-a-jak-se-jim-vyvarovat\/#Ktere_prislusenstvi_se_hodi_na_mrtvy_tah\" title=\"Kter\u00e9 p\u0159\u00edslu\u0161enstv\u00ed se hod\u00ed na mrtv\u00fd tah?\">Kter\u00e9 p\u0159\u00edslu\u0161enstv\u00ed se hod\u00ed na mrtv\u00fd tah?<\/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\/mrtvy-tah-jake-chyby-pri-nem-nejcasteji-delame-a-jak-se-jim-vyvarovat\/#Jake_jsou_nejcastejsi_chyby_u_mrtveho_tahu\" title=\"Jak\u00e9 jsou nej\u010dast\u011bj\u0161\u00ed chyby u mrtv\u00e9ho tahu?&nbsp;\">Jak\u00e9 jsou nej\u010dast\u011bj\u0161\u00ed chyby u mrtv\u00e9ho tahu?&nbsp;<\/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\/mrtvy-tah-jake-chyby-pri-nem-nejcasteji-delame-a-jak-se-jim-vyvarovat\/#Mrtvy_tah_v_treninkovem_planu\" title=\"Mrtv\u00fd tah v tr\u00e9ninkov\u00e9m pl\u00e1nu\">Mrtv\u00fd tah v tr\u00e9ninkov\u00e9m pl\u00e1nu<\/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\/mrtvy-tah-jake-chyby-pri-nem-nejcasteji-delame-a-jak-se-jim-vyvarovat\/#Nejucinnejsi_varianty_mrtveho_tahu\" title=\"Nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty mrtv\u00e9ho tahu&nbsp;\">Nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty mrtv\u00e9ho tahu&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/mrtvy-tah-jake-chyby-pri-nem-nejcasteji-delame-a-jak-se-jim-vyvarovat\/#Videonavod_na_mrtvy_tah\" title=\"Videon\u00e1vod na mrtv\u00fd tah\">Videon\u00e1vod na mrtv\u00fd tah<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/mrtvy-tah-jake-chyby-pri-nem-nejcasteji-delame-a-jak-se-jim-vyvarovat\/#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-11\" href=\"https:\/\/gymbeam.cz\/blog\/mrtvy-tah-jake-chyby-pri-nem-nejcasteji-delame-a-jak-se-jim-vyvarovat\/#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>Mrtv\u00fd tah je cvik, kter\u00fd d\u011bl\u00e1me na ka\u017edodenn\u00ed b\u00e1zi, ani\u017e bychom otev\u0159eli br\u00e1ny posilovny. Je to toti\u017e pohyb, p\u0159i <strong>kter\u00e9m zved\u00e1me ze zem\u011b n\u011bjak\u00fd p\u0159edm\u011bt.<\/strong> A\u0165 u\u017e je to polo\u017een\u00fd batoh, t\u011b\u017ek\u00e1 krabice nebo nalo\u017een\u00e1 \u010dinka, pokr\u010d\u00edme kolena, ky\u010dle a p\u0159edklon\u00edme se. Z\u00e1kladn\u00ed princip je tak stejn\u00fd. V posilovn\u011b se pak p\u0159id\u00e1v\u00e1 pr\u00e1ce na technice mrtv\u00e9ho tahu a postupn\u00e9 zvy\u0161ov\u00e1n\u00ed z\u00e1t\u011b\u017ee.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mezi silov\u00fdmi sportovci pat\u0159\u00ed zaslou\u017een\u011b mezi nejobl\u00edben\u011bj\u0161\u00ed cviky. Pom\u00e1h\u00e1 jim <strong>budovat s\u00edlu i svalovou hmotu. <\/strong>Krom\u011b toho dod\u00e1v\u00e1 i sebev\u011bdom\u00ed, proto\u017ee na mrtv\u00fd tah dok\u00e1\u017ee v\u011bt\u0161ina lid\u00ed zvednout nejvy\u0161\u0161\u00ed z\u00e1t\u011b\u017e. Pokud v\u0161ak chcete tento cvik p\u0159idat do tr\u00e9ninku, prvn\u011b se nau\u010dte spr\u00e1vnou techniku a a\u017e pak p\u0159id\u00e1vejte z\u00e1t\u011b\u017e. \u010casem m\u016f\u017eete pro zpest\u0159en\u00ed vyzkou\u0161et i jin\u00e9 varianty tohoto cviku, kter\u00e9 tak\u00e9 najdete v tomto \u010dl\u00e1nku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_to_mrtvy_tah\"><\/span>Co je to mrtv\u00fd tah?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mrtv\u00fd tah je <strong>z\u00e1kladn\u00ed cvik, p\u0159i kter\u00e9m zved\u00e1te z\u00e1va\u017e\u00ed ze zem\u011b do vzduchu.<\/strong> A v\u00edte, co vlastn\u011b stoj\u00ed za t\u00edm stra\u0161ideln\u00fdm n\u00e1zvem \u201emrtv\u00fd\u201c? <a href=\"https:\/\/gymbeam.cz\/posilovaci-tyc-lifter-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Osa<\/a> s <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010di<\/a> nebo jin\u00e1 z\u00e1t\u011b\u017e toti\u017e le\u017e\u00ed nehybn\u011b na zemi, tak n\u011bjak bez \u017eivota. A va\u0161im \u00fakolem je p\u0159iv\u00e9st ji k \u201e\u017eivotu\u201c t\u00edm, \u017ee ji zvednete. Vlastn\u00ed silou pak bojujete nejen s t\u011b\u017ek\u00fdm \u017eelezem, ale i s gravitac\u00ed. Jakmile to ud\u011bl\u00e1te a \u010dinku zvednete, dostav\u00ed se pocit euforie a hrdosti, kter\u00fd je zaru\u010den\u011b n\u00e1vykov\u00fd. Pak u\u017e jen p\u0159ich\u00e1z\u00ed nov\u00e9 v\u00fdzvy v podob\u011b vy\u0161\u0161\u00ed z\u00e1t\u011b\u017ee nebo jin\u00fdch variant mrtv\u00e9ho tahu, kter\u00e9 taky budete cht\u00edt poko\u0159it.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mrtv\u00fd tah se obecn\u011b charakterizuje <strong>p\u0159edklonem v ky\u010dl\u00edch a pokr\u010den\u00edm kolen, p\u0159i\u010dem\u017e z\u00e1da z\u016fst\u00e1vaj\u00ed v neutr\u00e1ln\u00ed poloze.<\/strong> Tento pohyb vy\u017eaduje zapojen\u00ed sval\u016f zad, doln\u00edch kon\u010detin a st\u0159edu t\u011bla (core), co\u017e vede k efektivn\u00edmu pos\u00edlen\u00ed t\u011bchto parti\u00ed, zejm\u00e9na h\u00fd\u017ed\u00ed, hamstring\u016f a vzp\u0159imova\u010d\u016f p\u00e1te\u0159e. Jedn\u00e1 se tak o <strong>komplexn\u00ed cvik, kter\u00fd v\u00e1m pom\u016f\u017ee budovat s\u00edl\u016f cel\u00e9ho t\u011bla. <\/strong>Benefit\u016f m\u00e1 v\u0161ak mnohem v\u00edce. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2]<\/sup><\/mark><\/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.cz\/blog\/wp-content\/uploads\/2024\/10\/cz_immanuel_adenubi_02-032023_11-1124x749.jpg\" alt=\" Co je to mrtv\u00fd tah?\" class=\"wp-image-635515\" title=\" Co je to mrtv\u00fd tah?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_immanuel_adenubi_02-032023_11-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_immanuel_adenubi_02-032023_11-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_immanuel_adenubi_02-032023_11-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_immanuel_adenubi_02-032023_11-2048x1365.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=\"5_duvodu_proc_cvicit_mrtve_tahy\"><\/span>5 d\u016fvod\u016f, pro\u010d cvi\u010dit mrtv\u00e9 tahy<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po n\u011bjak\u00e9 dob\u011b, kdy budete pravideln\u011b cvi\u010dit mrtv\u00fd tah, se m\u016f\u017eete t\u011b\u0161it na <strong>celou \u0159adu <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/10-vyhod-kvuli-kterym-musite-delat-mrtvy-tah\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pozitivn\u00edch zm\u011bn<\/strong><\/a><strong> po str\u00e1nce vzhledu i v\u00fdkonu.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Z\u00edsk\u00e1te siln\u011bj\u0161\u00ed t\u011blo<\/h3>\n\n\n\n<p>Mrtv\u00fd tah aktivuje velk\u00e9 svalov\u00e9 skupiny, jako jsou svaly zad, p\u0159edlokt\u00ed, nohou a <a href=\"https:\/\/gymbeam.cz\/blog\/posilte-stred-tela-pomoci-kruhoveho-treninku-bricha\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">st\u0159edu t\u011bla<\/a>, co\u017e z n\u011bj \u010din\u00ed efektivn\u00ed cvik pro <strong>zlep\u0161en\u00ed celkov\u00e9 s\u00edly.<\/strong> To nen\u00ed v\u00fdhodou jen ve fitku, ale i v b\u011b\u017en\u00e9m \u017eivot\u011b, proto\u017ee zvednout t\u011b\u017ekou v\u011bc ze zem\u011b mus\u00ed \u010das od \u010dasu ka\u017ed\u00fd z n\u00e1s. A\u0165 u\u017e je to bal\u00edk vod ze supermarketu, nebo t\u0159eba n\u00e1bytek. D\u00edky siln\u011bj\u0161\u00edmu t\u011blu v\u00e1s jen tak n\u011bjak\u00e1 t\u011b\u017ek\u00e1 ta\u0161ka s n\u00e1kupem nep\u0159ekvap\u00ed a z\u00e1rove\u0148 sn\u00ed\u017e\u00edte riziko, \u017ee si p\u0159i p\u0159en\u00e1\u0161en\u00ed t\u011b\u017ek\u00fdch v\u011bc\u00ed pohnete se z\u00e1dy nebo si zp\u016fsob\u00edte jin\u00e9 zran\u011bn\u00ed.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup> [7]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento cvik je z\u00e1rove\u0148 takov\u00fdm m\u011b\u0159\u00edtkem s\u00edly. Proto je <strong>sou\u010d\u00e1st\u00ed z\u00e1vodu v powerliftingu nebo silov\u00e9m trojboji. <\/strong>V\u011bt\u0161ina silov\u00fdch sportovc\u016f zvl\u00e1dne pr\u00e1v\u011b mrtv\u00fdm tahem zvednout nejvy\u0161\u0161\u00ed mo\u017enou hmotnost. Pro zaj\u00edmavost \u2013 v \u0159\u00edjnu roku 2024 je sv\u011btov\u00fdm rekordem v mrtv\u00e9m tahu neskute\u010dn\u00fd v\u00fdkon<strong> 501 kg. <\/strong>O to se postaral Islan\u010fan <a href=\"https:\/\/gymbeam.cz\/blog\/hafthor-bjornsson-silak-z-game-of-thrones-ktery-na-svych-ramenou-unesl-650-kg\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Haf\u00fe\u00f3r J\u00fal\u00edus Bj\u00f6rnsson<\/a>, kter\u00e9ho m\u016f\u017eete nap\u0159\u00edklad zn\u00e1t ze seri\u00e1lu Hra o tr\u016fny. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[5]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Budete budovat svalovou hmotu<\/h3>\n\n\n\n<p>Dal\u0161\u00ed motivac\u00ed k za\u0159azen\u00ed tohoto cviku do tr\u00e9ninkov\u00e9ho pl\u00e1nu je vliv na r\u016fst sval\u016f (hypertrofie). Pokud chcete <strong>vypracovan\u00e1 z\u00e1da, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-zadek-s-vlastni-vahou\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kulat\u00fd zadek<\/strong><\/a><strong> nebo pevn\u00e1 stehna, <\/strong>stane se va\u0161\u00ed tajnou zbran\u00ed. Pro r\u016fst sval\u016f je toti\u017e kl\u00ed\u010dov\u00e1 dostate\u010dn\u00e1 aktivace svalov\u00fdch vl\u00e1ken t\u011bchto parti\u00ed, kter\u00e1 podle studi\u00ed u mrtv\u00e9ho tahu nast\u00e1v\u00e1. T\u011blo pak reaguje adapta\u010dn\u00edmi mechanismy, jako je <strong>mechanick\u00e9 nap\u011bt\u00ed, metabolick\u00fd stres nebo vyplaven\u00ed anabolick\u00fdch hormon\u016f<\/strong> (r\u016fstov\u00fd hormon, testosteron). Kdy\u017e se k tomu p\u0159id\u00e1 postupn\u00e9 zvy\u0161ov\u00e1n\u00ed z\u00e1t\u011b\u017ee, kter\u00e9 se odborn\u011b naz\u00fdv\u00e1 progresivn\u00ed p\u0159et\u00ed\u017een\u00ed, m\u00e1me <strong>funk\u010dn\u00ed koktejl pro budov\u00e1n\u00ed pevn\u00e9ho t\u011bla s atraktivn\u00edmi k\u0159ivkami.<\/strong> Mrtv\u00fd tah pat\u0159\u00ed mezi nej\u00fa\u010dinn\u011bj\u0161\u00ed cviky, kter\u00e9 se doporu\u010duj\u00ed \u017een\u00e1m i mu\u017e\u016fm, kte\u0159\u00ed cht\u011bj\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-prikazani-rust-svalu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">budovat svaly<\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud pat\u0159\u00ed pr\u00e1v\u011b siln\u00e9 a hezky tvarovan\u00e9 h\u00fd\u017ed\u011b i nohy mezi va\u0161e c\u00edle, nem\u011bl by v\u00e1m uniknout n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/tipy-jako-vypracovat-perfektni-zadek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak zpevnit a vytvarovat zadek i nohy.<\/strong><\/a><\/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.cz\/blog\/wp-content\/uploads\/2024\/10\/iStock-2111864792-1124x749.jpg\" alt=\"V\u00fdhody mrtv\u00e9ho tahu\" class=\"wp-image-635531\" title=\"V\u00fdhody mrtv\u00e9ho tahu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-2111864792-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-2111864792-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-2111864792-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-2111864792-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Podpo\u0159\u00edte hubnut\u00ed<\/h3>\n\n\n\n<p>Mrtv\u00e9 tahy jsou komplexn\u00edm cvikem, p\u0159i kter\u00e9m se zapojuj\u00ed velk\u00e9 svalov\u00e9 skupiny horn\u00ed i doln\u00ed poloviny t\u011bla (z\u00e1da, nohy). Ty p\u0159i sv\u00e9 funkci <strong>spot\u0159ebuj\u00ed spoustu energie, co\u017e se projev\u00ed v\u011bt\u0161\u00edm mno\u017estv\u00edm sp\u00e1len\u00fdch kalori\u00ed,<\/strong> ne\u017e je to t\u0159eba v p\u0159\u00edpad\u011b bicepsov\u00fdch zdvih\u016f a jin\u00fdch jednokloubov\u00fdch cvik\u016f. Mrtv\u00e9 tahy se nav\u00edc prov\u00e1d\u011bj\u00ed se z\u00e1t\u011b\u017e\u00ed, tak\u017ee se po nich, stejn\u011b jako po ka\u017ed\u00e9m silov\u00e9m tr\u00e9ninku, nav\u00edc m\u016f\u017eete t\u011b\u0161it na <strong>extra n\u00e1lo\u017e sp\u00e1len\u00fdch kalori\u00ed (EPOC). <\/strong>Zrychlen\u00fd <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zrychlit-metabolismus-a-spalovat-vice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">metabolismus<\/a> nast\u00e1v\u00e1 d\u00edky regenera\u010dn\u00edm proces\u016fm a pokra\u010duje a\u017e 72 hodin po tr\u00e9ninku. Tento benefit ocen\u00edte zejm\u00e9na p\u0159i <a href=\"https:\/\/gymbeam.cz\/blog\/jednoduche-zaklady-hubnuti-budete-prekvapeni-co-je-opravdu-dulezite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hubnut\u00ed<\/a>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[9]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O v\u00fdhod\u00e1ch silov\u00e9ho tr\u00e9ninku si v\u00edce p\u0159e\u010dt\u011bte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Dieta, kardio a silov\u00fd tr\u00e9nink. Co je nejlep\u0161\u00ed na hubnut\u00ed?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Zlep\u0161\u00edte v\u00fdkon i v jin\u00fdch sportech<\/h3>\n\n\n\n<p>Siln\u00e1 z\u00e1da, nohy i st\u0159ed t\u011bla jsou v\u00fdhodou v mnoha sportech. V silov\u00fdch discipl\u00edn\u00e1ch, kdy m\u00e1te za \u00fakol zvednout maxim\u00e1ln\u00ed v\u00e1hu, je benefit jasn\u00fd. P\u0159\u00edzniv\u00fd efekt v\u0161ak m\u016f\u017eete pozorovat tak\u00e9 na <strong>lep\u0161\u00ed stabilit\u011b a v\u00fdbu\u0161n\u00e9 s\u00edle.<\/strong> To se hod\u00ed p\u0159i hran\u00ed hokeje, fotbalu nebo basketbalu. Stejn\u011b tak v bojov\u00fdch sportech, jako je box nebo MMA, kdy je z\u00e1sadn\u00ed <strong>stabiln\u00ed postoj p\u0159i \u00faderech a v\u00fdpadech.<\/strong> Stejn\u011b tak v atletick\u00fdch discipl\u00edn\u00e1ch, jako jsou sprinty nebo skoky, jsou siln\u011bj\u0161\u00ed nohy a st\u0159ed t\u011bla v\u00fdhodou, kter\u00e1 v\u00e1s m\u016f\u017ee dostat p\u0159ed soupe\u0159e. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Podpo\u0159\u00edte dr\u017een\u00ed t\u011bla<\/h3>\n\n\n\n<p>V dne\u0161n\u00ed dob\u011b, kdy \u0159ada z n\u00e1s tr\u00e1v\u00ed velkou \u010d\u00e1st dne sezen\u00edm u po\u010d\u00edta\u010de v nevhodn\u00e9 poloze, nast\u00e1v\u00e1 probl\u00e9m s dr\u017een\u00edm t\u011bla. Sl\u00e1bnou n\u00e1m z\u00e1dov\u00e9 svaly, co\u017e pak vede nejen k hrben\u00ed, ale i <a href=\"https:\/\/gymbeam.cz\/blog\/bolest-zad-10-nejcastejsich-pricin-a-reseni-jak-se-ji-zbavit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bolestem v oblasti p\u00e1te\u0159e<\/a>. Kdy\u017e v\u0161ak budete pravideln\u011b cvi\u010dit mrtv\u00fd tah, pohl\u00edd\u00e1te si spr\u00e1vnou techniku a nebudete to p\u0159eh\u00e1n\u011bt se z\u00e1t\u011b\u017e\u00ed, m\u016f\u017eete t\u011bmto pot\u00ed\u017e\u00edm p\u0159edch\u00e1zet. Pos\u00edl\u00edte tak nejen povrchov\u00e9 z\u00e1dov\u00e9 svaly, ale tak\u00e9<strong> hloub\u011bji ulo\u017een\u00e9 vzp\u0159imova\u010de a stabiliz\u00e1tory p\u00e1te\u0159e.<\/strong> Pr\u00e1v\u011b ty jsou kl\u00ed\u010dov\u00e9 pro spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla.&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>Pokud v\u00e1s tr\u00e1p\u00ed pot\u00ed\u017ee se z\u00e1dy a hled\u00e1te zp\u016fsoby, jak je \u0159e\u0161it, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-vyzrat-na-bolest-zad-zpusobenou-dlouhym-sezenim\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>7 tip\u016f, jak vyzr\u00e1t na bolest zad zp\u016fsobenou dlouh\u00fdm sezen\u00edm.<\/strong><\/a><\/li>\n\n\n\n<li>Prot\u00e1hnout a uvolnit z\u00e1da v\u00e1m pomohou cviky z \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/20-cviku-na-zada-ktere-vam-pomohou-pri-bolesti-zad-a-patere\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20 cvik\u016f, kter\u00e9 pomohou p\u0159i bolestech zad.<\/a><\/strong><\/li>\n<\/ul>\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.cz\/blog\/wp-content\/uploads\/2024\/10\/iStock-1917188864-1124x749.jpg\" alt=\"Mrtv\u00fd tah a r\u016fst sval\u016f\" class=\"wp-image-635547\" title=\"Mrtv\u00fd tah a r\u016fst sval\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1917188864-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1917188864-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1917188864-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1917188864-2048x1365.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=\"Ktere_svaly_pri_mrtvem_tahu_zapojujeme\"><\/span>Kter\u00e9 svaly p\u0159i mrtv\u00e9m tahu zapojujeme?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mrtv\u00fd tah je v\u00edcekloubov\u00fd cvik, p\u0159i kter\u00e9m se<strong> zapojuj\u00ed svaly t\u00e9m\u011b\u0159 cel\u00e9ho t\u011bla. <\/strong>Kter\u00e9 jsou ty dominantn\u00ed? <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2]<\/sup><\/mark><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>svaly p\u0159edn\u00ed strany stehen (kvadricepsy)<\/li>\n\n\n\n<li>svaly zadn\u00ed strany stehen (hamstringy)<\/li>\n\n\n\n<li>velk\u00fd p\u0159itahova\u010d ( adductor magnus)<\/li>\n\n\n\n<li>h\u00fd\u017e\u010fov\u00e9 svaly (gluteus maximus, medius a minimus)<\/li>\n\n\n\n<li>vzp\u0159imova\u010de p\u00e1te\u0159e (erector spinae)<\/li>\n\n\n\n<li>\u0161irok\u00fd sval z\u00e1dov\u00fd (latissimus dorsi)<\/li>\n\n\n\n<li>trap\u00e9zov\u00fd sval (trapezius)<\/li>\n\n\n\n<li>svaly p\u0159edlokt\u00ed&nbsp;<\/li>\n\n\n\n<li>svaly st\u0159edu t\u011bla (core)<\/li>\n\n\n\n<li>svaly l\u00fdtek (soleus a gastrocnemius)<\/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=\"74104,74176,51208,64681,74602,51223,68977,74608,53680,4469,62179,62233,73591\" ><\/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=\"Spravna_technika_mrtveho_tahu\"><\/span>Spr\u00e1vn\u00e1 technika mrtv\u00e9ho tahu<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud jsou mrtv\u00e9 tahy novinkou ve va\u0161em tr\u00e9ninkov\u00e9m reperto\u00e1ru, v\u011bnujte u\u017e od za\u010d\u00e1tku maxim\u00e1ln\u00ed pozornost spr\u00e1vn\u00e9 technice. Ta je nejen <strong>\u017eivnou p\u016fdou pro co nejlep\u0161\u00ed v\u00fdsledky, <\/strong>ale tak\u00e9 v\u00e1m pom\u016f\u017ee sn\u00ed\u017eit riziko zran\u011bn\u00ed. Zejm\u00e9na v za\u010d\u00e1tc\u00edch ud\u011bl\u00e1te dob\u0159e, kdy\u017e nech\u00e1te sv\u00e9 ego za dve\u0159mi posilovny a za\u010dnete s n\u00edzk\u00fdmi vahami. U mrtv\u00e9ho tahu se d\u00e1 relativn\u011b rychle vypracovat i na z\u00e1t\u011b\u017e odpov\u00eddaj\u00edc\u00ed dvojn\u00e1sobku va\u0161\u00ed hmotnosti, ale <strong>bez kvalitn\u00edch z\u00e1kladu to bezpe\u010dnou cestou zkr\u00e1tka nep\u016fjde. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Co si obout na mrtv\u00e9 tahy?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>U mrtv\u00fdch tah\u016f je d\u016fle\u017eit\u00e9, aby m\u011blo cel\u00e9 chodidlo kontakt s podlo\u017ekou. Proto se na n\u011b hod\u00ed <strong>boty s rovnou podr\u00e1\u017ekou, kter\u00e9 zaji\u0161\u0165uj\u00ed stabilitu.<\/strong> N\u011bkte\u0159\u00ed silov\u00ed sportovci preferuj\u00ed cvi\u010den\u00ed naboso nebo v pono\u017ek\u00e1ch, aby m\u011bli co nejlep\u0161\u00ed kontakt se zem\u00ed. Naopak nevhodn\u00e9 jsou b\u011b\u017eeck\u00e9 tenisky nebo boty s vyv\u00fd\u0161en\u00fdm podpatkem (vzp\u011bra\u010dky), kter\u00e9 by mohly zm\u011bnit celou biomechaniku pohybu. Vzp\u011bra\u010dsk\u00e9 boty jsou v\u00fdjiyj\u00edme\u010dn\u011b vhodn\u00e9 pro lidi, kte\u0159\u00ed maj\u00ed pot\u00ed\u017ee s mobilitou v kotn\u00edku.&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\">Z\u00e1kladn\u00ed postaven\u00ed<\/h3>\n\n\n\n<p>Obecn\u00e1 pravidla pro to, jakou v\u00fdchoz\u00ed pozici pro mrtv\u00fd tah zvolit, nemus\u00ed platit pro v\u0161echny. Vliv m\u00e1 toti\u017e tak\u00e9 anatomie va\u0161eho t\u011bla. Pro \u010dlov\u011bka s dlouh\u00fdma nohama bude nap\u0159\u00edklad t\u011b\u017e\u0161\u00ed se k ose poskl\u00e1dat tak, aby mu to bylo alespo\u0148 r\u00e1mcov\u011b p\u0159\u00edjemn\u00e9. <strong>Se z\u00e1kladn\u00edm postaven\u00edm si m\u016f\u017eete trochu pohr\u00e1t a upravit nap\u0159\u00edklad \u0161\u00ed\u0159i postoje, v\u00fd\u0161ku ky\u010dl\u00ed<\/strong> nebo typ \u00fachopu (nadhmat, st\u0159\u00eddav\u00fd), a naj\u00edt si tak postoj, kter\u00fd v\u00e1m bude nejl\u00e9pe vyhovovat. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/sup><\/mark><\/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>Postavte se k nalo\u017een\u00e9 ose, chodidla um\u00edst\u011bte p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159ku bok\u016f. Osu si p\u0159it\u00e1hn\u011bte t\u011bsn\u011b p\u0159ed holen\u011b (nad st\u0159edn\u00ed \u010d\u00e1st chodidla).&nbsp;<\/li>\n\n\n\n<li>Pokr\u010dte kolena a p\u0159edklo\u0148te se k ose s t\u00edm, \u017ee z\u00e1da dr\u017e\u00edte v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlavu v prodlou\u017een\u00ed p\u00e1te\u0159e.&nbsp;<\/li>\n\n\n\n<li>\u0160pi\u010dky nohou sm\u011b\u0159uj\u00ed vp\u0159ed nebo lehce do stran, kotn\u00edky a kolena jsou vyto\u010den\u00e1 ven.&nbsp;<\/li>\n\n\n\n<li>Rameny se posu\u0148te m\u00edrn\u011b p\u0159ed osu tak, aby va\u0161e lopatky byly p\u0159ibli\u017en\u011b nad n\u00ed.&nbsp;<\/li>\n\n\n\n<li>Chy\u0165te osu ob\u011bma nata\u017een\u00fdma rukama nadhmatem nebo st\u0159\u00eddav\u00fdm \u00fachopem (jednou rukou nadhmatem, druhou podhmatem) na \u0161\u00ed\u0159ku ramen. Ruce jsou od sebe ve vzd\u00e1lenosti p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159ku ramen.<\/li>\n\n\n\n<li>Ramena st\u00e1hn\u011bte od u\u0161\u00ed, lopatky sm\u011brem k sob\u011b a otev\u0159ete hrudn\u00edk.&nbsp;<\/li>\n\n\n\n<li>Aktivujte st\u0159ed t\u011bla.<\/li>\n<\/ul>\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\">Proveden\u00ed<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Po hlubok\u00e9m n\u00e1dechu do b\u0159icha aktivujte svaly nohou, h\u00fd\u017ed\u00ed i zad a zatla\u010dte chodidly rovnom\u011brn\u011b do podlo\u017eky. M\u016f\u017eete si p\u0159edstavit, \u017ee chcete zem od sebe odtla\u010dit.<\/li>\n\n\n\n<li>S v\u00fddechem za\u010dn\u011bte zvedat osu ze zem\u011b. Kolena a ky\u010dle narovn\u00e1vejte sou\u010dasn\u011b. V posledn\u00ed f\u00e1zi nava\u017ete narovn\u00e1n\u00edm zad.&nbsp;<\/li>\n\n\n\n<li>Dr\u00e1ha osy proch\u00e1z\u00ed t\u011bsn\u011b p\u0159ed nohama.<\/li>\n\n\n\n<li>V horn\u00ed pozici zatn\u011bte h\u00fd\u017ed\u011b, ale vyhn\u011bte se z\u00e1klonu, kter\u00fd by vedl k p\u0159et\u00ed\u017een\u00ed bedern\u00ed \u010d\u00e1sti p\u00e1te\u0159e.<\/li>\n\n\n\n<li>S n\u00e1dechem pak za\u010dn\u011bte kontrolovan\u011b spou\u0161t\u011bt osu dol\u016f ve stejn\u00e9 dr\u00e1ze, tedy t\u011bsn\u011b p\u0159ed nohama, postupn\u011b se tak vra\u0165te do v\u00fdchoz\u00ed pozice.<\/li>\n\n\n\n<li>Hned pot\u00e9, co se kotou\u010de dotknou podlahy, nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/iStock-1371569987-1124x750.jpg\" alt=\"Spr\u00e1vn\u00e1 technika mrtv\u00e9ho tahu\" class=\"wp-image-635563\" title=\"Spr\u00e1vn\u00e1 technika mrtv\u00e9ho tahu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1371569987-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1371569987-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1371569987-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1371569987-2048x1366.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=\"Ktere_prislusenstvi_se_hodi_na_mrtvy_tah\"><\/span>Kter\u00e9 p\u0159\u00edslu\u0161enstv\u00ed se hod\u00ed na mrtv\u00fd tah?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pro za\u010d\u00e1tek v\u00e1m bude sta\u010dit posilovac\u00ed ty\u010d s kotou\u010di. U dal\u0161\u00edch variant se pak hod\u00ed i jin\u00e1 z\u00e1t\u011b\u017e, jako jsou nap\u0159\u00edklad jednoru\u010dky nebo kettlebelly. Kdy\u017e se pak vypracujete na t\u011b\u017e\u0161\u00ed v\u00e1hy, p\u0159ijdou vhod tak\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/trhacky-proc-kdy-a-jak-je-pouzivat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>trha\u010dky<\/strong><\/a><strong>, kter\u00e9 v\u00e1m pomohou zpevnit \u00fachop.<\/strong> D\u00edky nim zvl\u00e1dnete udr\u017eet t\u011b\u017e\u0161\u00ed v\u00e1hu nebo s n\u00ed ud\u011blat v\u011bt\u0161\u00ed po\u010det opakov\u00e1n\u00ed bez toho, ani\u017e by v\u00e1m osa vyklouzla z rukou. V tomto ohledu se hod\u00ed tak\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/krida-magnesium-block-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pr\u00e1\u0161kov\u00e1<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/tekuta-krida-liquid-chalk-250-ml-gymbeam.html\" class=\"ek-link\">tekut\u00e1 <\/a><a aria-label=\"k (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/tekuta-krida-liquid-chalk-250-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u0159\u00edda<\/a>, kter\u00e1<strong> absorbuje pot a vlhkost<\/strong> <strong>z va\u0161ich dlan\u00ed, <\/strong>a d\u00edky tomu budete osu dr\u017eet pevn\u011bji. U vysok\u00e9 z\u00e1t\u011b\u017ee m\u00e1 smysl tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/opasky\" class=\"ek-link\">opasek<\/a>. Ten v\u00e1m obepne pas, co\u017e pak vede ke<strong> stabilizaci st\u0159edu t\u011bla a bedern\u00ed p\u00e1te\u0159e. <\/strong>Po ka\u017ed\u00e9m pokusu si ho v\u0161ak nezapome\u0148te uvolnit.<\/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=\"Jake_jsou_nejcastejsi_chyby_u_mrtveho_tahu\"><\/span>Jak\u00e9 jsou nej\u010dast\u011bj\u0161\u00ed chyby u mrtv\u00e9ho tahu?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159i cvi\u010den\u00ed mrtv\u00e9ho tahu se d\u00e1 nap\u00e1chat cel\u00e1 \u0159ada chyb a v\u011b\u0159te, \u017ee se net\u00fdkaj\u00ed pouze za\u010d\u00e1te\u010dn\u00edk\u016f. <strong>D\u011blaj\u00ed je i zku\u0161en\u00ed sportovci,<\/strong> i p\u0159esto, \u017ee jsou \u010dasto p\u0159esv\u011bd\u010deni o sv\u00e9 u\u010debnicov\u00e9 technice. Samotn\u00fd pocit toti\u017e nesta\u010d\u00ed, n\u011bkdy je fajn si techniku nechat zhodnotit tren\u00e9rem nebo alespo\u0148 zku\u0161en\u011bj\u0161\u00edm kamar\u00e1dem. Tak\u00e9 v\u00e1s n\u011bkdo m\u016f\u017ee nato\u010dit na mobil a vy si m\u016f\u017eete sami ud\u011blat rozbor va\u0161eho mrtv\u00e9ho tahu a<strong> pod\u00edvat se, zda se n\u011bkter\u00e1 z n\u00e1sleduj\u00edc\u00edch chyb net\u00fdk\u00e1 i v\u00e1s. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6]<\/sup><\/mark><\/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><strong>Kulacen\u00ed zad: <\/strong>Nej\u010dast\u011bj\u0161\u00ed chyba, kter\u00e1 zvy\u0161uje riziko p\u0159et\u00ed\u017een\u00ed spodn\u00ed \u010d\u00e1sti zad. V\u00fdjimkou jsou zku\u0161en\u00ed powerlifte\u0159i, kter\u00fdm m\u016f\u017ee m\u00edrn\u00e9 zakulacen\u00ed zad pomoci na z\u00e1vodech zvednout vy\u0161\u0161\u00ed v\u00e1hu. Obecn\u011b v\u0161ak plat\u00ed, \u017ee bezpe\u010dn\u011bj\u0161\u00ed je prov\u00e1d\u011bt mrtv\u00fd tah s udr\u017een\u00edm p\u0159irozen\u00e9ho zak\u0159iven\u00ed p\u00e1te\u0159e. Proto je lep\u0161\u00ed zvedat m\u00e9n\u011b s korektn\u00ed technikou ne\u017e v\u00edce se z\u00e1dy p\u0159ipom\u00ednaj\u00edc\u00edmi luk.<\/li>\n\n\n\n<li><strong>Nedostate\u010dn\u00e1 aktivace st\u0159edu t\u011bla: <\/strong>Nezpevn\u011bn\u00fd st\u0159ed t\u011bla m\u016f\u017ee v\u00e9st k nestabilit\u011b a p\u0159et\u011b\u017eov\u00e1n\u00ed bedern\u00ed p\u00e1te\u0159e.<\/li>\n\n\n\n<li><strong>Osa je daleko od holen\u00ed:<\/strong> <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-eternal-power-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Posilovac\u00ed ty\u010d<\/a> um\u00edst\u011bn\u00e1 d\u00e1l od t\u011bla ne\u017e nad chodidly m\u016f\u017ee zv\u00fd\u0161it z\u00e1t\u011b\u017e na bedra a sni\u017eovat efektivitu cviku.<\/li>\n\n\n\n<li><strong>Sta\u017een\u00fd hrudn\u00edk a p\u0159edsunut\u00e1 ramena:<\/strong> D\u016fsledkem m\u016f\u017ee b\u00fdt zakulacen\u00ed st\u0159edn\u00ed a horn\u00ed \u010d\u00e1sti zad, co\u017e je zase nevhodn\u00e9 pro efektivitu cviku.&nbsp;<\/li>\n\n\n\n<li><strong>P\u0159\u00edli\u0161n\u00e9 nakl\u00e1n\u011bn\u00ed t\u011bla dop\u0159edu nebo dozadu: <\/strong>Oba p\u0159\u00edpady negativn\u011b ovliv\u0148uj\u00ed techniku cviku, a t\u00edm i v\u00e1\u0161 silov\u00fd potenci\u00e1l.&nbsp;<\/li>\n\n\n\n<li><strong>Nedostate\u010dn\u00e9 zapojen\u00ed sval\u016f doln\u00ed poloviny t\u011bla:<\/strong> \u0158ada lid\u00ed tah\u00e1 osu prim\u00e1rn\u011b z\u00e1dov\u00fdmi svaly, co\u017e nen\u00ed ide\u00e1ln\u00ed. Spr\u00e1vn\u00e1 aktivace h\u00fd\u017ed\u00ed a stehen zaji\u0161\u0165uje rovnom\u011brn\u00e9 rozlo\u017een\u00ed z\u00e1t\u011b\u017ee.&nbsp;<\/li>\n\n\n\n<li><strong>Nevhodn\u00e9 nastaven\u00ed \u0161\u00ed\u0159ky \u00fachopu a postaven\u00ed nohou:<\/strong> \u0160patn\u00e9 postaven\u00ed nohou nebo p\u0159\u00edli\u0161 \u0161irok\u00fd \u010di \u00fazk\u00fd \u00fachop m\u016f\u017ee naru\u0161it biomechaniku pohybu. To pak m\u016f\u017ee zv\u00fd\u0161it riziko zran\u011bn\u00ed a zt\u00ed\u017eit proveden\u00ed cviku.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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.cz\/blog\/wp-content\/uploads\/2024\/10\/iStock-1392963845-1124x749.jpg\" alt=\"V\u00fdhody rumunsk\u00e9ho mrtv\u00e9ho tahu\" class=\"wp-image-635580\" title=\"V\u00fdhody rumunsk\u00e9ho mrtv\u00e9ho tahu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1392963845-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1392963845-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1392963845-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1392963845-2048x1365.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=\"Mrtvy_tah_v_treninkovem_planu\"><\/span>Mrtv\u00fd tah v tr\u00e9ninkov\u00e9m pl\u00e1nu<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mrtv\u00fd tah je komplexn\u00ed cvik, kter\u00fd zat\u011b\u017euje nejen doln\u00ed \u010d\u00e1st t\u011bla, ale tak\u00e9 pa\u017ee a z\u00e1da. Proto je d\u016fle\u017eit\u00e9 <strong>promyslet, jak \u010dasto ho do tr\u00e9ninku za\u0159azovat. <\/strong>Ned\u00e1v\u00e1 smysl mrtv\u00fd tah cvi\u010dit ka\u017ed\u00fd den, proto\u017ee tak hroz\u00ed riziko p\u0159et\u00ed\u017een\u00ed zm\u00edn\u011bn\u00fdch svalov\u00fdch parti\u00ed. Pokud ho ale p\u0159id\u00e1te do tr\u00e9ninku jednou za m\u011bs\u00edc, nejsp\u00ed\u0161 z n\u011bj nevyt\u011b\u017e\u00edte v\u0161echny benefity a ani nebudete sledovat progres po str\u00e1nce s\u00edlen\u00ed a r\u016fstu sval\u016f. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/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><strong>Frekvence cvi\u010den\u00ed:<\/strong> Za\u0159a\u010fte mrtv\u00fd tah 1\u20132kr\u00e1t t\u00fddn\u011b, podle toho, jak \u010dasto cvi\u010d\u00edte. Hod\u00ed se do tr\u00e9ninku cel\u00e9ho t\u011bla, stejn\u011b tak ho m\u016f\u017eete p\u0159idat ke cvik\u016fm na <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, zadek<\/a> i <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-zad\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1da<\/a>.&nbsp;<\/li>\n\n\n\n<li><strong>Po\u010det s\u00e9ri\u00ed:<\/strong> Doporu\u010den\u00e9 je prov\u00e1d\u011bt 4\u20136 s\u00e9ri\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>Pauzy mezi s\u00e9riemi:<\/strong> Mezi s\u00e9riemi si dejte pauzu 1\u20133 minuty, p\u0159i vy\u0161\u0161\u00edch z\u00e1t\u011b\u017e\u00edch zam\u011b\u0159en\u00fdch na s\u00edlu a\u017e 4 minuty.<\/li>\n\n\n\n<li><strong>Po\u010det opakov\u00e1n\u00ed <\/strong>(podle c\u00edle):<\/li>\n<\/ul>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li><strong>R\u016fst s\u00edly:<\/strong> 2\u20136 opakov\u00e1n\u00ed s t\u011b\u017ekou z\u00e1t\u011b\u017e\u00ed (80\u201395 % z va\u0161eho maxima na jedno opakov\u00e1n\u00ed).<\/li>\n\n\n\n<li><strong>Budov\u00e1n\u00ed svalov\u00e9 hmoty, hubnut\u00ed:<\/strong> 8\u201312 opakov\u00e1n\u00ed se z\u00e1t\u011b\u017e\u00ed odpov\u00eddaj\u00edc\u00ed 60\u201380 % z va\u0161eho maxima na jedno opakov\u00e1n\u00ed.<\/li>\n\n\n\n<li><strong>Svalov\u00e1 vytrvalost: <\/strong>V\u00edce ne\u017e 15 opakov\u00e1n\u00ed se z\u00e1t\u011b\u017e\u00ed pod 60 % z va\u0161eho maxima.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u00edce o tom, kolik opakov\u00e1n\u00ed cvi\u010dit podle va\u0161eho c\u00edle, se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kolik opakov\u00e1n\u00ed je nejlep\u0161\u00ed cvi\u010dit, kdy\u017e chcete zhubnout, nebo nabrat svaly.<\/strong><\/a><\/li>\n\n\n\n<li>Pokud si chcete vytvo\u0159it vlastn\u00ed cvi\u010debn\u00ed pl\u00e1n, pom\u016f\u017ee v\u00e1m s t\u00edm podrobn\u00fd n\u00e1vod z \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<h3 class=\"wp-block-heading\">V\u00fdhody nejlep\u0161\u00edch variant mrtv\u00e9ho tahu<strong><\/strong><\/h3>\n\n\n\n<p>Klasick\u00fd mrtv\u00fd tah s osou je \u00fapln\u00fd z\u00e1klad, kter\u00fdm nikdy nic nepokaz\u00edte. Pokud si v\u0161ak chcete <strong>zpest\u0159it tr\u00e9nink, zam\u011b\u0159it se t\u0159eba v\u00edce na posilov\u00e1n\u00ed h\u00fd\u017ed\u00ed nebo zapracovat na ur\u010dit\u00e9 f\u00e1zi pohybu,<\/strong> m\u016f\u017eete za\u0159adit n\u011bkterou z dal\u0161\u00edch efektivn\u00edch variant tohoto cviku.&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><strong>Klasick\u00fd mrtv\u00fd tah: <\/strong>Pom\u00e1h\u00e1 budovat s\u00edlu cel\u00e9ho t\u011bla, posilovat zejm\u00e9na stehna, h\u00fd\u017ed\u011b a z\u00e1da.&nbsp;<\/li>\n\n\n\n<li><strong>Mrtv\u00fd tah s trap osou: <\/strong>D\u00edky ergonomick\u00e9mu \u00fachopu sni\u017euje tlak na spodn\u00ed \u010d\u00e1st zad a umo\u017e\u0148uje efektivn\u011bj\u0161\u00ed rozlo\u017een\u00ed z\u00e1t\u011b\u017ee, co\u017e je \u0161etrn\u011bj\u0161\u00ed pro cel\u00fd pohybov\u00fd apar\u00e1t.<\/li>\n\n\n\n<li><strong>Mrtv\u00fd tah z deficitu: <\/strong>Stoj na <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010di<\/a> zv\u011bt\u0161\u00ed rozsah pohybu ve spodn\u00ed f\u00e1zi. To vede k intenzivn\u011bj\u0161\u00edmu zapojen\u00ed, a t\u00edm i k posilov\u00e1n\u00ed sval\u016f spodn\u00ed \u010d\u00e1sti zad. Ide\u00e1ln\u00ed pro lidi, kte\u0159\u00ed cht\u011bj\u00ed zapracovat na spodn\u00ed f\u00e1zi mrtv\u00e9ho tahu.<\/li>\n\n\n\n<li><strong>Mrtv\u00fd tah s posilovac\u00ed gumou:<\/strong> <a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-cross-band-level-1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Posilovac\u00ed guma<\/a> p\u0159id\u00e1v\u00e1 odpor nav\u00edc zejm\u00e9na v horn\u00ed \u010d\u00e1sti zdvihu. To v\u00e1m pom\u016f\u017ee zefektivnit zapojen\u00ed sval\u016f v t\u00e9to f\u00e1zi, kter\u00e1 je pro \u0159adu lid\u00ed slabinou.&nbsp;<\/li>\n\n\n\n<li><strong>Sumo mrtv\u00fd tah: <\/strong>D\u00edky \u0161irok\u00e9mu postoji v\u00edce zapojuje vnit\u0159n\u00ed stranu stehen a h\u00fd\u017ed\u011b. Z\u00e1rove\u0148 je \u0161etrn\u011bj\u0161\u00ed ke spodn\u00ed \u010d\u00e1sti zad.<\/li>\n\n\n\n<li><strong>Jefferson mrtv\u00fd tah: <\/strong>Nerovnom\u011brn\u011b rozlo\u017een\u00e1 z\u00e1t\u011b\u017e podporuje v\u011bt\u0161\u00ed zapojen\u00ed st\u0159edu t\u011bla, \u010d\u00edm\u017e ho posilujete. Ve srovn\u00e1n\u00ed s klasick\u00fdm mrtv\u00fdm tahem nezat\u011b\u017euje tolik spodn\u00ed z\u00e1da.<\/li>\n\n\n\n<li><strong>Rumunsk\u00fd mrtv\u00fd tah, mrtv\u00fd tah s nata\u017een\u00fdma nohama: <\/strong>Intenzivn\u011bji se zapojuj\u00ed h\u00fd\u017e\u010fov\u00e9 svaly a zadn\u00ed strana stehen (hamstringy), \u010d\u00edm\u017e se tyto svaly efektivn\u011bji posiluj\u00ed.<\/li>\n\n\n\n<li><strong>Mrtv\u00fd tah s kettlebelly: <\/strong>P\u0159i cvi\u010den\u00ed s dv\u011bma <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebelly<\/a> doch\u00e1z\u00ed k v\u011bt\u0161\u00edmu zapojen\u00ed st\u0159edu t\u011bla a dal\u0161\u00edch hlubok\u00fdch sval\u016f, kter\u00e9 se pod\u00edlej\u00ed na udr\u017een\u00ed rovnov\u00e1hy.&nbsp;<\/li>\n\n\n\n<li><strong>Mrtv\u00fd tah na jedn\u00e9 noze: <\/strong>Umo\u017e\u0148uje procvi\u010den\u00ed ka\u017ed\u00e9 nohy zvl\u00e1\u0161\u0165, co\u017e pom\u00e1h\u00e1 p\u0159edch\u00e1zet svalov\u00fdm disbalanc\u00edm.&nbsp;Z\u00e1rove\u0148 prov\u011b\u0159\u00ed va\u0161e rovnov\u00e1\u017en\u00e9 schopnosti.<\/li>\n\n\n\n<li><strong>B-stance rumunsk\u00fd mrtv\u00fd tah: <\/strong>Pom\u00e1h\u00e1 l\u00e9pe zac\u00edlit na h\u00fd\u017ed\u011b a hamstringy. V\u00fdhodou je tak\u00e9, \u017ee se m\u016f\u017eete soust\u0159edit na procvi\u010den\u00ed ka\u017ed\u00e9 nohy zvl\u00e1\u0161\u0165.<\/li>\n<\/ul>\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.cz\/blog\/wp-content\/uploads\/2024\/10\/iStock-1447643168-1124x749.jpg\" alt=\"Nejlep\u0161\u00ed varianty mrtv\u00e9ho tahu\" class=\"wp-image-635596\" title=\"Nejlep\u0161\u00ed varianty mrtv\u00e9ho tahu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1447643168-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1447643168-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1447643168-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1447643168-2048x1365.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=\"Nejucinnejsi_varianty_mrtveho_tahu\"><\/span>Nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty mrtv\u00e9ho tahu&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159ipravili jsme si pro v\u00e1s ty nejlep\u0161\u00ed variace mrtv\u00e9ho tahu se z\u00e1t\u011b\u017e\u00ed. U ka\u017ed\u00e9 najdete<strong> spr\u00e1vn\u00e9 proveden\u00ed a tak\u00e9 \u010dast\u00e9 chyby.<\/strong> Myslete v\u0161ak tak\u00e9 na z\u00e1kladn\u00ed pravidla pro spr\u00e1vnou techniku z\u00e1kladn\u00edho mrtv\u00e9ho tahu, kter\u00e1 m\u00e1me uveden\u00e1 v\u00fd\u0161e. Podle toho, na kterou variantu se chyst\u00e1te, si p\u0159ipravte <a href=\"https:\/\/gymbeam.cz\/posilovaci-tyc-lifter-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osu<\/a> s <a href=\"https:\/\/gymbeam.cz\/kotouc-competition-bumper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010di<\/a>, <a href=\"https:\/\/gymbeam.cz\/set-expanderu-duoband-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumu<\/a>, <a href=\"https:\/\/gymbeam.cz\/neoprenova-jednorucka-hex-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dky<\/a>, p\u0159\u00edpadn\u011b <a href=\"https:\/\/gymbeam.cz\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebelly<\/a>. Na mrtv\u00e9 tahy se v\u00e1m mohou hodit tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/trhacky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">trha\u010dky<\/a>, kter\u00e9 podpo\u0159\u00ed \u00fachop zejm\u00e9na p\u0159i zved\u00e1n\u00ed vysok\u00fdch vah nebo u v\u011bt\u0161\u00edho po\u010dtu opakov\u00e1n\u00ed. U t\u011b\u017ek\u00fdch vah se \u010dasto doporu\u010duje tak\u00e9 pou\u017e\u00edv\u00e1n\u00ed <a href=\"https:\/\/gymbeam.cz\/opasky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">opasku<\/a>, kter\u00fd zase pom\u016f\u017ee zpevnit st\u0159ed t\u011bla.<\/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. Klasick\u00fd mrtv\u00fd tah (Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se p\u0159ed nalo\u017eenou osu s kotou\u010di s chodidly p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159ku va\u0161ich bok\u016f. \u0160pi\u010dky chodidel sm\u011b\u0159uj\u00ed vp\u0159ed. Pokr\u010dte kolena a p\u0159edklo\u0148te se k ose tak, aby va\u0161e z\u00e1da z\u016fstala v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Pot\u00e9 ob\u011bma rukama chytn\u011bte osu nadhmatem nebo st\u0159\u00eddav\u00fdm \u00fachopem v p\u0159\u00edpad\u011b velk\u00e9 hmotnosti na ose (jednou rukou nadhmatem, druhou podhmatem). \u0160\u00ed\u0159e \u00fachopu je p\u0159ibli\u017en\u011b ve vzd\u00e1lenosti va\u0161ich ramen nebo o n\u011bco \u0161ir\u0161\u00ed.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a s v\u00fddechem se pomoc\u00ed aktivace sval\u016f stehen a h\u00fd\u017ed\u00ed postupn\u011b narovnejte. Nejprve narovnejte kolena a plynule pak i trup. Osa cestou nahoru proch\u00e1z\u00ed t\u011bsn\u011b p\u0159ed nohama. N\u00e1sledn\u011b kontrolovan\u011b vra\u0165te osu na zem stejnou cestou a hned pot\u00e9, co se kotou\u010de dotknou zem\u011b, nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Kulacen\u00ed zad, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu.&nbsp;<\/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.cz\/blog\/wp-content\/uploads\/2024\/10\/Klasicky-mrtvy-tah.gif\" alt=\"Jak cvi\u010dit klasick\u00fd mrtv\u00fd tah?\" class=\"wp-image-635676\" title=\"Jak cvi\u010dit klasick\u00fd mrtv\u00fd tah?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Mrtv\u00fd tah s trap osou (Trap Bar Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se do st\u0159edu nalo\u017een\u00e9 <a href=\"https:\/\/gymbeam.cz\/posilovaci-tyc-trap-bar-lifter-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">trap osy<\/a> p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159ku va\u0161ich bok\u016f. \u0160pi\u010dky chodidel sm\u011b\u0159uj\u00ed vp\u0159ed. Pokr\u010dte kolena a p\u0159edklo\u0148te se k ose tak, aby va\u0161e z\u00e1da z\u016fstala v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Pot\u00e9 ob\u011bma rukama chy\u0165te rukojeti na vn\u011bj\u0161\u00ed stran\u011b stehen.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a s v\u00fddechem se pomoc\u00ed aktivace sval\u016f stehen a h\u00fd\u017ed\u00ed postupn\u011b narovnejte. Nejprve narovnejte kolena a plynule pak i trup. Osa cestou nahoru proch\u00e1z\u00ed t\u011bsn\u011b p\u0159ed nohama. N\u00e1sledn\u011b kontrolovan\u011b vra\u0165te osu na zem stejnou cestou a hned pot\u00e9, co se kotou\u010de dotknou zem\u011b, nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Kulacen\u00ed zad, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu.&nbsp;<\/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.cz\/blog\/wp-content\/uploads\/2024\/10\/Mrtvy-tah-s-trapbarom.gif\" alt=\"Jak cvi\u010dit mrtv\u00fd tah s trap osou?\" class=\"wp-image-635708\" title=\"Jak cvi\u010dit mrtv\u00fd tah s trap osou?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Mrtv\u00fd tah z deficitu (Deficit Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se p\u0159ed nalo\u017eenou osu, polo\u017ete si na zem <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kotouc-iron-51-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010d<\/a> a postavte se na n\u011bj (\u010d\u00edm vy\u0161\u0161\u00ed bude, t\u00edm se dostanete do v\u011bt\u0161\u00edho deficitu). \u0160pi\u010dky chodidel sm\u011b\u0159uj\u00ed vp\u0159ed. Pokr\u010dte kolena a p\u0159edklo\u0148te se k ose tak, aby va\u0161e z\u00e1da z\u016fstala v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Pot\u00e9 ob\u011bma rukama chytn\u011bte osu nadhmatem nebo st\u0159\u00eddav\u00fdm \u00fachopem. \u0160\u00ed\u0159e \u00fachopu je p\u0159ibli\u017en\u011b ve vzd\u00e1lenosti va\u0161ich ramen nebo o n\u011bco \u0161ir\u0161\u00ed.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a s v\u00fddechem se pomoc\u00ed aktivace sval\u016f stehen a h\u00fd\u017ed\u00ed postupn\u011b narovnejte. Nejprve narovnejte kolena a plynule pak i trup. Osa cestou nahoru proch\u00e1z\u00ed t\u011bsn\u011b p\u0159ed nohama. N\u00e1sledn\u011b kontrolovan\u011b vra\u0165te osu na zem stejnou cestou a hned pot\u00e9, co se kotou\u010de dotknou zem\u011b, nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Kulacen\u00ed zad, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu.&nbsp;<\/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.cz\/blog\/wp-content\/uploads\/2024\/10\/Deficit-deadlift.gif\" alt=\"Jak cvi\u010dit mrtv\u00fd z deficitu?\" class=\"wp-image-635628\" title=\"Jak cvi\u010dit mrtv\u00fd z deficitu?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Mrtv\u00fd tah z deficitu bez pokl\u00e1d\u00e1n\u00ed osy (Floating Deficit Deadlift)<strong><\/strong><\/h5>\n\n\n\n<p>Cvi\u010dte stejn\u011b jen s t\u00edm rozd\u00edlem, \u017ee ve spodn\u00ed f\u00e1zi nepolo\u017e\u00edte osu na zem. V\u017edy kotou\u010de p\u0159ibli\u017ete p\u00e1r centimetr\u016f k podlaze a pak hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/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\">4. Mrtv\u00fd tah s gumou (Barbell Banded Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Nachystejte si osu se z\u00e1t\u011b\u017e\u00ed a tak\u00e9 dlouhou <a href=\"https:\/\/gymbeam.cz\/posilnovaci-gumy-a-expandery\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumu<\/a> s uzav\u0159en\u00fdm obvodem (m\u016f\u017eete si vybrat gumu s <a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-cross-band-level-1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u00edzk\u00fdm<\/a>, <a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-cross-band-level-2-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">st\u0159edn\u00edm<\/a> nebo<a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-cross-band-level-4-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> vysok\u00fdm odporem<\/a> podle va\u0161ich preferenc\u00ed). Pot\u00e9 ji chy\u0165te z obou stran za konce a polo\u017ete na st\u0159ed osy tak, aby polovina gumy visela p\u0159ed a polovina za ty\u010d\u00ed. St\u0159edn\u00ed \u010d\u00e1st gumy by pak m\u011bla le\u017eet na zemi pod osou. Stoupn\u011bte si na ni a zajist\u011bte ji ob\u011bma chodidly. Pokr\u010dte kolena a p\u0159edklo\u0148te se k ose tak, aby va\u0161e z\u00e1da z\u016fstala v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Pot\u00e9 ob\u011bma rukama chy\u0165te osu p\u0159es posilovac\u00ed gumu, \u010d\u00edm\u017e ji zajist\u00edte i v m\u00edst\u011b \u00fachopu.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a s v\u00fddechem se pomoc\u00ed aktivace sval\u016f stehen a h\u00fd\u017ed\u00ed postupn\u011b narovnejte. Nejprve narovnejte kolena a plynule pak i trup. Osa cestou nahoru proch\u00e1z\u00ed t\u011bsn\u011b p\u0159ed nohama. N\u00e1sledn\u011b kontrolovan\u011b vra\u0165te osu na zem stejnou cestou a hned pot\u00e9, co se kotou\u010de dotknou zem\u011b, nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Kulacen\u00ed zad, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu.&nbsp;<\/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.cz\/blog\/wp-content\/uploads\/2024\/10\/Mrtvy-tah-s-gumou.gif\" alt=\"Jak cvi\u010dit mrtv\u00fd s gumou?\" class=\"wp-image-635855\" title=\"Jak cvi\u010dit mrtv\u00fd s gumou?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Sumo mrtv\u00fd tah (Sumo Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se p\u0159ed nalo\u017eenou osu s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kotouc-competition-bumper-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010di<\/a> s chodidly ve vzd\u00e1lenosti v\u011bt\u0161\u00ed, ne\u017e je \u0161\u00ed\u0159e va\u0161ich ramen. \u0160pi\u010dky chodidel a kolena sm\u011b\u0159uj\u00ed do stran. Pokr\u010dte kolena a p\u0159edklo\u0148te se k ose s t\u00edm, \u017ee z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Pot\u00e9 ob\u011bma rukama chytn\u011bte osu nadhmatem nebo st\u0159\u00eddav\u00fdm \u00fachopem (jednou rukou nadhmatem, druhou podhmatem). \u0160\u00ed\u0159e \u00fachopu je p\u0159ibli\u017en\u011b ve vzd\u00e1lenosti va\u0161ich ramen nebo o n\u011bco u\u017e\u0161\u00ed.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a s v\u00fddechem se pomoc\u00ed aktivace sval\u016f stehen a h\u00fd\u017ed\u00ed postupn\u011b narovnejte. Nejprve narovnejte kolena a plynule pak i trup. Osa cestou nahoru proch\u00e1z\u00ed t\u011bsn\u011b p\u0159ed nohama. N\u00e1sledn\u011b nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Kulacen\u00ed zad, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu.&nbsp;<\/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.cz\/blog\/wp-content\/uploads\/2024\/10\/Sumo-mrtvy-tah.gif\" alt=\"Jak cvi\u010dit sumo mrtv\u00fd tah?\" class=\"wp-image-635756\" title=\"Jak cvi\u010dit sumo mrtv\u00fd tah?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Sumo mrtv\u00fd tah s jednoru\u010dkami (Dumbbell Sumo Deadlift)<strong><\/strong><\/h5>\n\n\n\n<p>M\u00edsto osy si na sumo mrtv\u00e9 tahy m\u016f\u017eete vz\u00edt tak\u00e9 dv\u011b <a href=\"https:\/\/gymbeam.cz\/sada-cinek-30-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dky<\/a>, kter\u00e9 chytnete nata\u017een\u00fdma rukama p\u0159ed p\u00e1nv\u00ed. Oto\u010dte je bu\u010f kotou\u010dovou stranou k sob\u011b, nebo tak, aby m\u011bly rukojeti rovnob\u011b\u017en\u011b. Pak u\u017e cvi\u010d\u00edte stejn\u011b.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Jefferson mrtv\u00fd tah (Jefferson Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se k nalo\u017een\u00e9 ose tak, aby byla mezi va\u0161ima nohama. Jednu nohu um\u00edst\u011bte p\u0159ed osu a druhou za osu, p\u0159i\u010dem\u017e chodidla sm\u011b\u0159uj\u00ed m\u00edrn\u011b do stran. Va\u0161e postaven\u00ed by m\u011blo b\u00fdt p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159ku ramen nebo o n\u011bco \u0161ir\u0161\u00ed. Pokr\u010dte kolena a p\u0159edklo\u0148te se, aby va\u0161e z\u00e1da z\u016fstala v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Chytn\u011bte osu nadhmatem nebo st\u0159\u00eddav\u00fdm \u00fachopem. \u0160\u00ed\u0159e \u00fachopu je p\u0159ibli\u017en\u011b ve vzd\u00e1lenosti va\u0161ich ramen nebo o n\u011bco \u0161ir\u0161\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se, aktivujte svaly stehen i h\u00fd\u017ed\u00ed a s v\u00fddechem se postupn\u011b narovnejte. Nejprve narovnejte kolena, pot\u00e9 plynule zvedejte trup. Osa se p\u0159i pohybu nahoru pohybuje mezi nohama, t\u011bsn\u011b pod\u00e9l va\u0161eho t\u011bla. N\u00e1sledn\u011b prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed. Po odcvi\u010den\u00ed cel\u00e9 s\u00e9rie vyst\u0159\u00eddejte nohy. Tu, kter\u00e1 byla za osou, dejte p\u0159ed ni, a naopak.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Kulacen\u00ed zad, nekontrolovan\u00fd pohyb, nerovnom\u011brn\u00e9 rozlo\u017een\u00ed v\u00e1hy mezi p\u0159edn\u00ed a zadn\u00ed nohu, mal\u00fd rozsah pohybu.<\/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.cz\/blog\/wp-content\/uploads\/2024\/10\/Jefferson-deadlift.gif\" alt=\"Jak cvi\u010dit Jefferson mrtv\u00fd tah?\" class=\"wp-image-635644\" title=\"Jak cvi\u010dit Jefferson mrtv\u00fd tah?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Rumunsk\u00fd mrtv\u00fd tah (Romanian Deadlift \u2013 RDL)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se p\u0159ed nalo\u017eenou osu s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Ob\u011bma rukama ji uchopte nadhmatem p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159i va\u0161ich ramen. Narovnejte se, zvedn\u011bte ty\u010d ze zem\u011b a dr\u017ete ji nata\u017een\u00fdma rukama p\u0159ed stehny.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S n\u00e1dechem ud\u011blejte pohyb p\u00e1nv\u00ed vzad, pokr\u010dte lehce kolena a kontrolovan\u011b se p\u0159edkl\u00e1n\u011bjte. Soust\u0159e\u010fte se na to, aby osa proch\u00e1zela cestou dol\u016f t\u011bsn\u011b p\u0159ed nohama. Sna\u017ete se ji dostat a\u017e p\u0159ed kotn\u00edky, ale v\u017edy myslete na to, \u017ee z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Pot\u00e9 se pomoc\u00ed kontrakce zadn\u00ed strany stehen a h\u00fd\u017ed\u00ed s v\u00fddechem narovnejte. Hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, kulacen\u00ed zad, nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Rumunsky-mrtvy-tah.gif\" alt=\"Jak cvi\u010dit rumunsk\u00fd mrtv\u00fd tah?\" class=\"wp-image-635724\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Mrtv\u00fd tah s nata\u017een\u00fdma nohama (Stiff Leg Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se p\u0159ed nalo\u017eenou osu s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Ob\u011bma rukama ji uchopte nadhmatem p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159i va\u0161ich ramen. Narovnejte se, zvedn\u011bte ty\u010d ze zem\u011b a dr\u017ete ji nata\u017een\u00fdma rukama p\u0159ed stehny. Kolena m\u016f\u017eete m\u00edrn\u011b pokr\u010dit, ale v t\u00e9to pozici je pak uzamkn\u011bte a dr\u017ete stejn\u011b po celou dobu cviku.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S n\u00e1dechem ud\u011blejte pohyb p\u00e1nv\u00ed vzad a kontrolovan\u011b se p\u0159edkl\u00e1n\u011bjte. Soust\u0159e\u010fte se na to, aby osa proch\u00e1zela cestou dol\u016f t\u011bsn\u011b p\u0159ed nohama. Sna\u017ete se ji dostat a\u017e p\u0159ed kotn\u00edky, ale v\u017edy myslete na to, \u017ee z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Pot\u00e9 se pomoc\u00ed kontrakce zadn\u00ed strany stehen a h\u00fd\u017ed\u00ed s v\u00fddechem narovnejte. Hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nadm\u011brn\u00e9 kr\u010den\u00ed kolen, kulacen\u00ed zad, nekontrolovan\u00fd pohyb.<\/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.cz\/blog\/wp-content\/uploads\/2024\/10\/stiff.gif\" alt=\"Jak cvi\u010dit mrtv\u00fd tah s nata\u017een\u00fdma nohama?\" class=\"wp-image-635740\" title=\"Jak cvi\u010dit mrtv\u00fd tah s nata\u017een\u00fdma nohama?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Mrtv\u00fd tah s kettlebelly (Kettlebell Suitcase Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se vzp\u0159\u00edmen\u011b s chodidly na \u0161\u00ed\u0159ku va\u0161ich bok\u016f. Vezm\u011bte si 2 <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebelly<\/a> a polo\u017ete je na vn\u011bj\u0161\u00ed stranu va\u0161ich chodidel. Pokr\u010dte kolena, p\u0159edklo\u0148te se tak, aby va\u0161e z\u00e1da z\u016fstala v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Do ka\u017ed\u00e9 ruky chy\u0165te kettlebell za rukoje\u0165.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed aktivace sval\u016f stehen a h\u00fd\u017ed\u00ed se plynule narovnejte a z\u00e1rove\u0148 nata\u017een\u00fdma rukama zvedejte kettlebelly a\u017e k vn\u011bj\u0161\u00ed stran\u011b stehen. Jejich dr\u00e1ha pohybu proch\u00e1z\u00ed t\u011bsn\u011b pod\u00e9l nohou. Po narovn\u00e1n\u00ed v horn\u00ed pozici s n\u00e1dechem op\u011bt kontrolovan\u011b spou\u0161t\u011bjte kettlebell zp\u011bt na zem a prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Kulacen\u00ed zad, nerovnom\u011brn\u00e9 rozlo\u017een\u00ed v\u00e1hy mezi chodidly, p\u0159epad\u00e1v\u00e1n\u00ed na \u0161pi\u010dky, nekontrolovan\u00fd pohyb.<\/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.cz\/blog\/wp-content\/uploads\/2024\/10\/Kettlebell-suitcase-deadlift.gif\" alt=\"Jak cvi\u010dit mrtv\u00fd tah s kettlebelly?\" class=\"wp-image-635660\" title=\"Jak cvi\u010dit mrtv\u00fd tah s kettlebelly?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Rumunsk\u00fd mrtv\u00fd tah na jedn\u00e9 noze (One Leg Romanian Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se vzp\u0159\u00edmen\u011b a chodidly vedle sebe. Kettlebel chy\u0165te jednou rukou a dr\u017ete m\u00edrn\u011b p\u0159ed stehnem. V\u00e1ha je rovnom\u011brn\u011b rozlo\u017een\u00e1 na cel\u00e9 chodidlo stojn\u00e9 nohy. V p\u0159\u00edpad\u011b, \u017ee kettlebell dr\u017e\u00edte v prav\u00e9 ruce, stojn\u00e1 noha je ta lev\u00e1. Z\u00e1da jsou po celou dobu v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> P\u0159eneste v\u00e1hu na stojnou nohu, kter\u00e1 je m\u00edrn\u011b pokr\u010den\u00e1 v koleni. S n\u00e1dechem se p\u0159edkl\u00e1n\u011bjte, sou\u010dasn\u011b zano\u017eujte druhou nata\u017eenou nohu a kettlebell p\u0159ibli\u017eujte k zemi. Ve spodn\u00ed \u010d\u00e1sti nen\u00ed nutn\u00e9, aby se t\u011blo dostalo do rovnob\u011b\u017en\u00e9 p\u0159\u00edmky se zem\u00ed. Soust\u0159e\u010fte se hlavn\u011b na udr\u017een\u00ed rovnov\u00e1hy, zachov\u00e1n\u00ed p\u0159irozen\u00e9ho zak\u0159iven\u00ed zad a aktivaci sval\u016f h\u00fd\u017ed\u00ed i zadn\u00ed strany stehen. S v\u00fddechem se pak vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Po docvi\u010den\u00ed cel\u00e9 s\u00e9rie vym\u011b\u0148te nohy.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Kulacen\u00ed zad, ztr\u00e1ta rovnov\u00e1hy, nekontrolovan\u00fd pohyb.<\/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.cz\/blog\/wp-content\/uploads\/2024\/10\/Mrtvy-tah-na-1-nohe-s-kettlebellom.gif\" alt=\"Jak cvi\u010dit mrtv\u00fd tah na jedn\u00e9 noze?\" class=\"wp-image-635692\" title=\"Jak cvi\u010dit mrtv\u00fd tah na jedn\u00e9 noze?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. B-Stance rumunsk\u00fd mrtv\u00fd tah (B-stance Romanian Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Vezm\u011bte si do ka\u017ed\u00e9 ruky <a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\">jednoru\u010dku<\/a>, dr\u017ete je vedle stehen a postavte se zp\u0159\u00edma. Jedno chodidlo posu\u0148te p\u00e1r centimetr\u016f p\u0159ed druh\u00e9, pak pokr\u010dte koleno zadn\u00ed nohy a zvedn\u011bte patu. P\u0159eneste v\u00e1hu na p\u0159edn\u00ed nohu.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S n\u00e1dechem za\u010dn\u011bte pomalu posouvat boky dozadu, p\u0159edkl\u00e1n\u011bjte se a z\u00e1da dr\u017ete v p\u0159irozen\u00e9m zak\u0159iven\u00ed. Sou\u010dasn\u011b jednoru\u010dky spou\u0161t\u011bjte pod\u00e9l nohou. Ve spodn\u00ed \u010d\u00e1sti nen\u00ed nutn\u00e9, aby se t\u011blo dostalo do rovnob\u011b\u017en\u00e9 p\u0159\u00edmky se zem\u00ed. Soust\u0159e\u010fte se hlavn\u011b na udr\u017een\u00ed rovnov\u00e1hy, zachov\u00e1n\u00ed p\u0159irozen\u00e9ho zak\u0159iven\u00ed zad a aktivaci sval\u016f h\u00fd\u017ed\u00ed i zadn\u00ed strany stehen. S v\u00fddechem se pak vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Po docvi\u010den\u00ed cel\u00e9 s\u00e9rie vym\u011b\u0148te nohy.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Kulacen\u00ed zad, nekontrolovan\u00fd pohyb.<\/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.cz\/blog\/wp-content\/uploads\/2024\/10\/Bstance-rumun.gif\" alt=\"Jak cvi\u010dit b-stance mrtv\u00fd tah?\" class=\"wp-image-635612\" title=\"Jak cvi\u010dit b-stance mrtv\u00fd tah?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Videonavod_na_mrtvy_tah\"><\/span>Videon\u00e1vod na mrtv\u00fd tah<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00edce o tom, na co si d\u00e1t pozor p\u0159i cvi\u010den\u00ed mrtv\u00fdch tah\u016f, se dozv\u00edte v na\u0161em videu.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Mrtv\u00fd tah a jeho technika \ud83c\udfcb\ufe0f\u200d\u2642\ufe0f l Jakub En\u017el l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/l9wdCp1xi4s?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dal\"><\/span>Kam d\u00e1l?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Z\u00e1sobn\u00edk \u00fa\u010dinn\u00fdch cvik\u016f na zadek a nohy najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>9 nejlep\u0161\u00edch cvik\u016f na zadek a nohy.<\/strong><\/a><\/li>\n\n\n\n<li>Pokud se chcete zam\u011b\u0159it v\u00edce na posilov\u00e1n\u00ed stehen a l\u00fdtek, pomohou v\u00e1m s t\u00edm cviky z \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-nohou-stehna-hamstringy-a-lytka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">9 nejlep\u0161\u00edch cvik\u016f na stehna a l\u00fdtka.<\/a><\/strong><\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b, \u017ee chcete zapracovat na zadn\u00edch stehenn\u00edch svalech, nem\u011bl by v\u00e1m uniknout \u010dl\u00e1nek<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/cviky-na-hamstringy-jak-posilit-zadni-stehenni-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">8 nejlep\u0161\u00edch cvik\u016f na hamstringy.<\/a><\/strong><\/li>\n\n\n\n<li>Dal\u0161\u00ed \u00fa\u010dinn\u00fd cvik na doln\u00ed polovinu t\u011bla je d\u0159ep. O tom, jak ho cvi\u010dit spr\u00e1vn\u011b, se dozv\u00edte v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>D\u0159epy: benefity, spr\u00e1vn\u00e9 proveden\u00ed a nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty na doma i do posilovny.<\/strong><\/a><\/li>\n\n\n\n<li>Nem\u016f\u017eeme vynechat ani v\u00fdpady, kter\u00e9 najdete zase v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-delat-drepy-a-vypady-spravne\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Jak cvi\u010dit d\u0159epy a v\u00fdpady? Spr\u00e1vn\u00e1 technika a 15 nejlep\u0161\u00edch variant.<\/a><\/strong><\/li>\n\n\n\n<li>Do tr\u00e9ninku h\u00fd\u017ed\u00ed a stehen se hod\u00ed tak\u00e9 hip thrust. O n\u011bm se v\u0161e pot\u0159ebn\u00e9 dozv\u00edte v \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/hip-thrust-nejlepsi-cvik-pro-dokonale-pozadi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Jak spr\u00e1vn\u011b cvi\u010dit hip thrust pro dokonal\u00fd zadek? 6 nejlep\u0161\u00edch variant.<\/a><\/strong><\/li>\n\n\n\n<li>Tr\u00e9nink horn\u00ed poloviny t\u011bla si m\u016f\u017eete sestavit podle cvikov\u00fdch \u010dl\u00e1nk\u016f na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-deltove-svaly-a-trapezy\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ramena<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-zad\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>z\u00e1da<\/strong><\/a><strong>,<\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-hrudniku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> hrudn\u00edk<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>b\u0159icho<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-bicepsy\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>biceps<\/strong><\/a> \u010di <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-triceps-a-svaly-predlokti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>triceps.<\/strong><\/a><\/li>\n\n\n\n<li>Zaj\u00edm\u00e1 v\u00e1s, jak si spr\u00e1vn\u011b vybrat tr\u00e9ninkovou z\u00e1t\u011b\u017e? O tom se dozv\u00edte v\u00edce v \u010dl\u00e1nku<a href=\"https:\/\/gymbeam.cz\/blog\/jake-vahy-byste-meli-zvedat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>Jak\u00e9 v\u00e1hy zvedat pro r\u016fst sval\u016f, s\u00edly nebo hubnut\u00ed?<\/strong><\/a><\/li>\n\n\n\n<li>Sna\u017e\u00edte se nabrat svaly, a st\u00e1le to nejde? Pak by v\u00e1m nem\u011bl uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co j\u00edst a cvi\u010dit, abych kone\u010dn\u011b nabral svaly?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mrtv\u00fd tah pat\u0159\u00ed k nej\u00fa\u010dinn\u011bj\u0161\u00edm cvik\u016fm na doln\u00ed polovinu t\u011bla a pom\u016f\u017ee vybudovat tak\u00e9 siln\u00e1 z\u00e1da a st\u0159ed t\u011bla. Kdy\u017e ho p\u0159id\u00e1te do tr\u00e9ninkov\u00e9ho pl\u00e1nu, m\u016f\u017eete se \u010dasem t\u011b\u0161it na celou \u0159adu benefit\u016f, kter\u00e9 nab\u00edz\u00ed. A\u0165 u\u017e je to <strong>siln\u011bj\u0161\u00ed t\u011blo, vypracovan\u00e1 z\u00e1da, kulat\u00fd zadek nebo lep\u0161\u00ed dr\u017een\u00ed t\u011bla,<\/strong> cvi\u010dit mrtv\u00fd tah se jednodu\u0161e vyplat\u00ed. A nemus\u00edte z\u016fstat pouze u z\u00e1kladn\u00ed varianty, \u00fa\u010dinn\u00e9 jsou tak\u00e9 sumo, rumunsk\u00e9 nebo mrtv\u00e9 tahy s kettlebelly. Ty v\u00e1m zpest\u0159\u00ed tr\u00e9nink a podle vybran\u00e9 variace v\u00e1m pomohou se zam\u011b\u0159it v\u00edce na zadek nebo ur\u010ditou f\u00e1zi mrtv\u00e9ho tahu. Kterou variantu mrtv\u00e9ho tahu vyzkou\u0161\u00edte vy? Pod\u011blte se s n\u00e1mi v koment\u00e1\u0159\u00edch.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil a dozv\u011bd\u011bli jste se v n\u011bm nov\u00e9 informace, sd\u00edlejte ho i se sv\u00fdmi p\u0159\u00e1teli, aby se tak\u00e9 nau\u010dili spr\u00e1vn\u011b cvi\u010dit mrtv\u00fd tah.<\/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\/performance-enhancement\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPerformance Enhancement\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>Mrtv\u00fd tah v\u00e1m pom\u016f\u017ee vybudovat siln\u00e9 t\u011blo, vypracovat svaly zad, h\u00fd\u017ed\u00ed i nohou! Tipy na to, jak ho cvi\u010dit spr\u00e1vn\u011b, a nejlep\u0161\u00ed varianty najdete v tomto \u010dl\u00e1nku. <\/p>\n","protected":false},"author":129,"featured_media":635496,"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":[6405,6417,6945,7257],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-635478","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-cviky-na-nohy-cs","10":"tag-mrtvy-tah-cs","11":"tag-silovy-trenink","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mrtv\u00fd tah: Benefity, spr\u00e1vn\u00e9 proveden\u00ed a nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty\u00a0 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Co je mrtv\u00fd tah, v\u00fdhody a jak ho cvi\u010dit spr\u00e1vn\u011b? 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She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. 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