{"id":636407,"date":"2024-10-10T12:31:11","date_gmt":"2024-10-10T10:31:11","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=636407"},"modified":"2024-10-21T12:45:29","modified_gmt":"2024-10-21T10:45:29","slug":"mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/","title":{"rendered":"M\u0155tvy \u0165ah: benefity, spr\u00e1vne prevedenie a naj\u00fa\u010dinnej\u0161ie 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.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/#Co_je_to_mrtvy_tah\" title=\"\u010co je to m\u0155tvy \u0165ah?\">\u010co je to m\u0155tvy \u0165ah?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/#5_dovodov_preco_cvicit_mrtve_tahy\" title=\"5 d\u00f4vodov, pre\u010do cvi\u010di\u0165 m\u0155tve \u0165ahy\">5 d\u00f4vodov, pre\u010do cvi\u010di\u0165 m\u0155tve \u0165ahy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/#Ktore_svaly_pri_mrtvom_tahu_zapajame\" title=\"Ktor\u00e9 svaly pri m\u0155tvom \u0165ahu zap\u00e1jame?\">Ktor\u00e9 svaly pri m\u0155tvom \u0165ahu zap\u00e1jame?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/#Spravna_technika_mrtveho_tahu\" title=\"Spr\u00e1vna technika m\u0155tveho \u0165ahu\">Spr\u00e1vna technika m\u0155tveho \u0165ahu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/#Ktore_prislusenstvo_sa_hodi_na_mrtvy_tah\" title=\"Ktor\u00e9 pr\u00edslu\u0161enstvo sa hod\u00ed na m\u0155tvy \u0165ah?\">Ktor\u00e9 pr\u00edslu\u0161enstvo sa hod\u00ed na m\u0155tvy \u0165ah?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/#Ake_su_najcastejsie_chyby_pri_mrtvom_tahu\" title=\"Ak\u00e9 s\u00fa naj\u010dastej\u0161ie chyby pri m\u0155tvom \u0165ahu?\">Ak\u00e9 s\u00fa naj\u010dastej\u0161ie chyby pri m\u0155tvom \u0165ahu?<\/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.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/#Mrtvy_tah_v_treningovom_plane\" title=\"M\u0155tvy \u0165ah v tr\u00e9ningovom pl\u00e1ne\">M\u0155tvy \u0165ah v tr\u00e9ningovom pl\u00e1ne<\/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.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/#Najucinnejsie_varianty_mrtveho_tahu\" title=\"Naj\u00fa\u010dinnej\u0161ie&nbsp;varianty m\u0155tveho \u0165ahu\">Naj\u00fa\u010dinnej\u0161ie&nbsp;varianty m\u0155tveho \u0165ahu<\/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.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/#Videonavod_na_mrtvy_tah\" title=\"Videon\u00e1vod na m\u0155tvy \u0165ah\">Videon\u00e1vod na m\u0155tvy \u0165ah<\/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.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/#Kam_dalej\" title=\"Kam \u010falej?\">Kam \u010falej?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>M\u0155tvy \u0165ah je cvik, ktor\u00fd rob\u00edme na ka\u017edodennej b\u00e1ze bez toho, aby sme otvorili br\u00e1ny posil\u0148ovne. Je to toti\u017e pohyb, pri <strong>ktorom zdv\u00edhame zo zeme nejak\u00fd predmet<\/strong>. \u010ci u\u017e je to polo\u017een\u00fd batoh, \u0165a\u017ek\u00e1 krabica alebo nalo\u017een\u00e1 \u010dinka, pokr\u010d\u00edme kolen\u00e1, bedr\u00e1 a predklon\u00edme sa. Z\u00e1kladn\u00fd princ\u00edp je tak rovnak\u00fd. V posil\u0148ovni sa potom prid\u00e1va pr\u00e1ca na technike m\u0155tveho \u0165ahu a postupn\u00e9 zvy\u0161ovanie z\u00e1\u0165a\u017ee.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Medzi silov\u00fdmi \u0161portovcami patr\u00ed zasl\u00fa\u017eene medzi najob\u013e\u00fabenej\u0161ie cviky. Pom\u00e1ha im <strong>budova\u0165 silu i svalov\u00fa hmotu<\/strong>. Okrem toho dod\u00e1va aj sebavedomie, preto\u017ee na m\u0155tvy \u0165ah dok\u00e1\u017ee v\u00e4\u010d\u0161ina \u013eud\u00ed zdvihn\u00fa\u0165 najvy\u0161\u0161iu z\u00e1\u0165a\u017e. Ak v\u0161ak chcete tento cvik prida\u0165 do tr\u00e9ningu, najprv sa nau\u010dte spr\u00e1vnu techniku a a\u017e potom prid\u00e1vajte z\u00e1\u0165a\u017e. \u010casom m\u00f4\u017eete na spestrenie vysk\u00fa\u0161a\u0165 aj in\u00e9 varianty tohto cviku, ktor\u00e9 tie\u017e n\u00e1jdete 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>\u010co je to m\u0155tvy \u0165ah?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u0155tvy \u0165ah je <strong>z\u00e1kladn\u00fd cvik, pri ktorom zdv\u00edhate z\u00e1va\u017eie zo zeme do vzduchu<\/strong>. A viete, \u010do vlastne stoj\u00ed za t\u00fdm stra\u0161ideln\u00fdm n\u00e1zvom \u201em\u0155tvy\u201c? <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-tyc-lifter-150cm-30-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Os<\/a>&nbsp;s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kotuc-iron-30-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kot\u00fa\u010dmi<\/a> alebo in\u00e1 z\u00e1\u0165a\u017e toti\u017e le\u017e\u00ed nehybne na zemi, akoby bez \u017eivota. A va\u0161ou \u00falohou je privies\u0165 ju k \u201e\u017eivotu\u201c t\u00fdm, \u017ee ju zdvihnete. Vlastnou silou potom bojujete nielen s \u0165a\u017ek\u00fdm \u017eelezom, ale aj s gravit\u00e1ciou. Len \u010do to urob\u00edte a \u010dinku zdvihnete, dostav\u00ed sa pocit euf\u00f3rie a hrdosti, ktor\u00fd je zaru\u010dene n\u00e1vykov\u00fd. Potom u\u017e prich\u00e1dzaj\u00fa nov\u00e9 v\u00fdzvy v podobe vy\u0161\u0161ej z\u00e1\u0165a\u017ee alebo in\u00fdch variantov m\u0155tveho \u0165ahu, ktor\u00e9 takisto budete chcie\u0165 pokori\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u0155tvy \u0165ah sa v\u0161eobecne charakterizuje <strong>predklonom v bedr\u00e1ch a pokr\u010den\u00edm kolien, pri\u010dom chrb\u00e1t zost\u00e1va v neutr\u00e1lnej polohe<\/strong>. Tento pohyb vy\u017eaduje zapojenie svalov chrbta, doln\u00fdch kon\u010dat\u00edn a stredu tela (core), \u010do vedie k efekt\u00edvnemu posilneniu t\u00fdchto parti\u00ed, najm\u00e4 zadku, hamstringov a vzpriamova\u010dov chrbtice. Ide tak o <strong>komplexn\u00fd cvik, ktor\u00fd v\u00e1m pom\u00f4\u017ee budova\u0165 silu cel\u00e9ho tela<\/strong>. Benefitov m\u00e1 v\u0161ak ove\u013ea viac.<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=\"\u010co je to m\u0155tvy \u0165ah?\" class=\"wp-image-635515\" title=\"\u010co je to m\u0155tvy \u0165ah?\" 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_dovodov_preco_cvicit_mrtve_tahy\"><\/span>5 d\u00f4vodov, pre\u010do cvi\u010di\u0165 m\u0155tve \u0165ahy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po nejakom \u010dase, ke\u010f budete pravidelne cvi\u010di\u0165 m\u0155tvy \u0165ah, sa m\u00f4\u017eete te\u0161i\u0165 na <strong>mno\u017estvo <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-vyhod-kvoli-ktorym-musite-robit-mrtvy-tah\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pozit\u00edvnych zmien<\/strong><\/a><strong> z h\u013eadiska vzh\u013eadu 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\u00edskate silnej\u0161ie telo<\/h3>\n\n\n\n<p>M\u0155tvy \u0165ah aktivuje ve\u013ek\u00e9 svalov\u00e9 skupiny, ako s\u00fa svaly chrbta, predlakt\u00ed, n\u00f4h a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/posilnite-stred-tela-pomocou-kruhoveho-treningu-brucha\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">stredu tela<\/a>, v\u010faka \u010domu ide o efekt\u00edvny cvik na <strong>zlep\u0161enie celkovej sily<\/strong>. To nie je v\u00fdhodou len vo fitku, ale aj v be\u017enom \u017eivote, preto\u017ee zdvihn\u00fa\u0165 \u0165a\u017ek\u00fa vec zo zeme mus\u00ed ob\u010das ka\u017ed\u00fd z n\u00e1s. \u010ci u\u017e je to bal\u00edk v\u00f4d zo supermarketu, alebo napr\u00edklad n\u00e1bytok. V\u010faka silnej\u0161iemu telu v\u00e1s nejak\u00e1 \u0165a\u017ek\u00e1 ta\u0161ka s n\u00e1kupom len tak neprekvap\u00ed a z\u00e1rove\u0148 zn\u00ed\u017eite riziko, \u017ee v\u00e1s pri pren\u00e1\u0161an\u00ed \u0165a\u017ek\u00fdch vec\u00ed sekne v chrbte alebo si sp\u00f4sob\u00edte in\u00e9 zranenie.<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 ak\u00fdmsi meradlom sily. Preto je <strong>s\u00fa\u010das\u0165ou pretekov v powerliftingu alebo silovom trojboji<\/strong>. V\u00e4\u010d\u0161ina silov\u00fdch \u0161portovcov zvl\u00e1dne pr\u00e1ve m\u0155tvym \u0165ahom zdvihn\u00fa\u0165 najvy\u0161\u0161iu mo\u017en\u00fa hmotnos\u0165. Pre zauj\u00edmavos\u0165 \u2013 v okt\u00f3bri roku 2024 je svetov\u00fdm rekordom v m\u0155tvom \u0165ahu neskuto\u010dn\u00fd v\u00fdkon<strong> 501 kg<\/strong>. Postaral sa o\u0148&nbsp;Islan\u010fan <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/hafthor-bjornsson-silak-z-game-of-thrones-ktory-na-svojich-pleciach-uniesol-650-kg\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Haf\u00fe\u00f3r J\u00fal\u00edus Bj\u00f6rnsson<\/a>, ktor\u00e9ho m\u00f4\u017eete pozna\u0165 napr\u00edklad zo seri\u00e1lu Hra o tr\u00f3ny.<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 budova\u0165 svalov\u00fa hmotu<\/h3>\n\n\n\n<p>\u010eal\u0161ou motiv\u00e1ciou na zaradenie tohto cviku do tr\u00e9ningov\u00e9ho pl\u00e1nu je vplyv na rast svalov (hypertrofia). Ak chcete <strong>vypracovan\u00fd chrb\u00e1t, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-na-zadok-s-vlastnou-vahou\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>gu\u013eat\u00fd zadok<\/strong><\/a><strong> alebo pevn\u00e9 stehn\u00e1<\/strong>, stane sa va\u0161ou tajnou zbra\u0148ou. Pre rast svalov je toti\u017e k\u013e\u00fa\u010dov\u00e1 dostato\u010dn\u00e1 aktiv\u00e1cia svalov\u00fdch vl\u00e1ken t\u00fdchto parti\u00ed, ktor\u00e1 pod\u013ea \u0161t\u00fadi\u00ed u m\u0155tveho \u0165ahu nast\u00e1va. Telo potom reaguje adapta\u010dn\u00fdmi mechanizmami, ako je <strong>mechanick\u00e9 nap\u00e4tie, metabolick\u00fd stres alebo vyplavenie anabolick\u00fdch horm\u00f3nov<\/strong> (rastov\u00fd horm\u00f3n, testoster\u00f3n). Ke\u010f sa k tomu prid\u00e1 postupn\u00e9 zvy\u0161ovanie z\u00e1\u0165a\u017ee, ktor\u00e9 sa odborne naz\u00fdva progres\u00edvne pre\u0165a\u017eenie, vznikne <strong>funk\u010dn\u00fd koktail pre budovanie pevn\u00e9ho tela s atrakt\u00edvnymi krivkami<\/strong>. M\u0155tvy \u0165ah patr\u00ed medzi naj\u00fa\u010dinnej\u0161ie cviky, ktor\u00e9 sa odpor\u00fa\u010daj\u00fa \u017een\u00e1m i mu\u017eom, ktor\u00ed chc\u00fa <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/10-fitness-prikazani-rast-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">budova\u0165 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>Ak patr\u00ed pr\u00e1ve siln\u00fd a pekne tvarovan\u00fd zadok a nohy medzi va\u0161e ciele, nemal by v\u00e1m unikn\u00fa\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako spevni\u0165 a vytvarova\u0165 zadok 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 m\u0155tveho \u0165ahu\" class=\"wp-image-635531\" title=\"V\u00fdhody m\u0155tveho \u0165ahu\" 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. Podpor\u00edte chudnutie<\/h3>\n\n\n\n<p>M\u0155tve \u0165ahy s\u00fa komplexn\u00fdm cvikom, pri ktorom sa zap\u00e1jaj\u00fa ve\u013ek\u00e9 svalov\u00e9 skupiny hornej i dolnej polovice tela (chrb\u00e1t, nohy). Tie pri svojej funkcii <strong>spotrebuj\u00fa ve\u013ea energie, \u010do sa prejav\u00ed v\u00e4\u010d\u0161\u00edm mno\u017estvom sp\u00e1len\u00fdch kal\u00f3ri\u00ed<\/strong> ne\u017e napr\u00edklad v pr\u00edpade bicepsov\u00fdch zdvihov a in\u00fdch jednok\u013abov\u00fdch cvikov. M\u0155tve \u0165ahy sa navy\u0161e vykon\u00e1vaj\u00fa so z\u00e1\u0165a\u017eou, tak\u017ee sa po nich, rovnako ako po ka\u017edom silovom tr\u00e9ningu, navy\u0161e m\u00f4\u017eete te\u0161i\u0165 na <strong>extra n\u00e1lo\u017e sp\u00e1len\u00fdch kal\u00f3ri\u00ed (EPOC)<\/strong>. Zr\u00fdchlen\u00fd <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zrychlit-metabolizmus-a-spalovat-viac\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">metabolizmus<\/a> nast\u00e1va v\u010faka regenera\u010dn\u00fdm procesom a pokra\u010duje a\u017e 72 hod\u00edn po tr\u00e9ningu. Tento benefit ocen\u00edte najm\u00e4 pri <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/jednoduche-zaklady-chudnutia-budete-prekvapeni-co-je-naozaj-dolezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">chudnut\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\u00e9ningu si pre\u010d\u00edtajte viac v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/dieta-kardio-a-silovy-trening-co-je-najlepsie-na-chudnutie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Di\u00e9ta, kardio a silov\u00fd tr\u00e9ning. \u010co je najlep\u0161ie na chudnutie?<\/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 si v\u00fdkon aj v in\u00fdch \u0161portoch<\/h3>\n\n\n\n<p>Siln\u00fd chrb\u00e1t, nohy i stred tela s\u00fa v\u00fdhodou v mnoh\u00fdch \u0161portoch. V silov\u00fdch discipl\u00ednach, ke\u010f m\u00e1te za \u00falohu zdvihn\u00fa\u0165 maxim\u00e1lnu v\u00e1hu, je benefit jasn\u00fd. Priazniv\u00fd efekt v\u0161ak m\u00f4\u017eete pozorova\u0165 aj na <strong>lep\u0161ej stabilite a v\u00fdbu\u0161nej sile<\/strong>. To sa hod\u00ed pri hran\u00ed hokeja, futbalu alebo basketbalu. Rovnako tak v bojov\u00fdch \u0161portoch, ako je box alebo MMA, kde je z\u00e1sadn\u00fd <strong>stabiln\u00fd postoj pri \u00faderoch a v\u00fdpadoch<\/strong>. Rovnako tak v atletick\u00fdch discipl\u00ednach, ako s\u00fa \u0161printy alebo skoky, s\u00fa silnej\u0161ie nohy a stred tela v\u00fdhodou, ktor\u00e1 v\u00e1s m\u00f4\u017ee dosta\u0165 pred s\u00fapera.<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. Podpor\u00edte dr\u017eanie tela<\/h3>\n\n\n\n<p>V dne\u0161nej dobe, ke\u010f mnoho z n\u00e1s tr\u00e1vi ve\u013ek\u00fa \u010das\u0165 d\u0148a seden\u00edm pri po\u010d\u00edta\u010di v nevhodnej polohe, nast\u00e1va probl\u00e9m s dr\u017ean\u00edm tela. Slabn\u00fa n\u00e1m chrbtov\u00e9 svaly, \u010do potom vedie nielen k hrbeniu sa, ale aj k <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/8-zlozvykov-ktore-sposobuju-bolest-chrbta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bolestiam v oblasti chrbtice<\/a>. Ke\u010f v\u0161ak budete pravidelne cvi\u010di\u0165 m\u0155tvy \u0165ah, postr\u00e1\u017eite si spr\u00e1vnu techniku a nebudete to preh\u00e1\u0148a\u0165 so z\u00e1\u0165a\u017eou, m\u00f4\u017eete t\u00fdmto \u0165a\u017ekostiam predch\u00e1dza\u0165. Posiln\u00edte tak nielen povrchov\u00e9 chrbtov\u00e9 svaly, ale aj <strong>hlb\u0161ie ulo\u017een\u00e9 vzpriamova\u010de a stabiliz\u00e1tory chrbtice<\/strong>. Pr\u00e1ve tie s\u00fa k\u013e\u00fa\u010dov\u00e9 pre spr\u00e1vne dr\u017eanie tela.<\/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>Ak v\u00e1s tr\u00e1pia \u0165a\u017ekosti s chrbtom a h\u013ead\u00e1te sp\u00f4soby, ako ich rie\u0161i\u0165, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-vyriesit-bolest-chrbta-sposobenu-dlhym-sedenim\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>7 tipov, ako vyrie\u0161i\u0165 boles\u0165 chrbta sp\u00f4soben\u00fa dlh\u00fdm seden\u00edm.<\/strong><\/a><\/li>\n\n\n\n<li>Pretiahnu\u0165 a uvo\u013eni\u0165 chrb\u00e1t v\u00e1m pom\u00f4\u017eu cviky z \u010dl\u00e1nku<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/20-cvikov-na-chrbat-ktore-vam-pomozu-pri-bolesti-chrbta-a-chrbtice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">20 cvikov, ktor\u00e9 pom\u00f4\u017eu pri bolestiach chrbta.<\/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=\"M\u0155tvy \u0165ah a rast svalov\" class=\"wp-image-635547\" title=\"M\u0155tvy \u0165ah a rast svalov\" 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=\"Ktore_svaly_pri_mrtvom_tahu_zapajame\"><\/span>Ktor\u00e9 svaly pri m\u0155tvom \u0165ahu zap\u00e1jame?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u0155tvy \u0165ah je viack\u013abov\u00fd cvik, pri ktorom sa<strong> zap\u00e1jaj\u00fa svaly takmer cel\u00e9ho tela<\/strong>. Ktor\u00e9 s\u00fa tie dominantn\u00e9? <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 prednej strany stehien (kvadricepsy)<\/li>\n\n\n\n<li>svaly zadnej strany stehien (hamstringy)<\/li>\n\n\n\n<li>ve\u013ek\u00fd pri\u0165ahova\u010d (adductor magnus)<\/li>\n\n\n\n<li>svaly zadku (gluteus maximus, medius a minimus)<\/li>\n\n\n\n<li>vzpriamova\u010de chrbtice (erector spinae)<\/li>\n\n\n\n<li>\u0161irok\u00fd sval chrbtov\u00fd (latissimus dorsi)<\/li>\n\n\n\n<li>trap\u00e9zov\u00fd sval (trapezius)<\/li>\n\n\n\n<li>svaly predlaktia<\/li>\n\n\n\n<li>svaly stredu tela (core)<\/li>\n\n\n\n<li>svaly l\u00fdtok (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=\"4477,73591\" ><\/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\u00e1vna technika m\u0155tveho \u0165ahu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak s\u00fa m\u0155tve \u0165ahy novinkou vo va\u0161om tr\u00e9ningovom reperto\u00e1ri, venujte u\u017e od za\u010diatku maxim\u00e1lnu pozornos\u0165 spr\u00e1vnej technike. T\u00e1 je nielen <strong>\u017eivnou p\u00f4dou pre \u010do najlep\u0161ie v\u00fdsledky<\/strong>, ale pom\u00f4\u017ee v\u00e1m tie\u017e zn\u00ed\u017ei\u0165 riziko zranenia. Najm\u00e4 v za\u010diatkoch urob\u00edte dobre, ke\u010f nech\u00e1te svoje ego za dvermi posil\u0148ovne a za\u010dnete s n\u00edzkymi v\u00e1hami. Pri m\u0155tvom \u0165ahu je mo\u017en\u00e9 relat\u00edvne r\u00fdchlo vypracova\u0165 sa aj na z\u00e1\u0165a\u017e zodpovedaj\u00facu dvojn\u00e1sobku va\u0161ej hmotnosti, ale <strong>bez kvalitn\u00fdch z\u00e1kladov to bezpe\u010dnou cestou skr\u00e1tka nep\u00f4jde<\/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\">\u010co si obu\u0165 na m\u0155tve \u0165ahy?<\/h3>\n\n\n\n<p>Pri m\u0155tvych \u0165ahoch je d\u00f4le\u017eit\u00e9, aby malo cel\u00e9 chodidlo kontakt s podlo\u017ekou. Preto sa na ne hodia <strong>top\u00e1nky s rovnou podr\u00e1\u017ekou, ktor\u00e9 zais\u0165uj\u00fa stabilitu<\/strong>. Niektor\u00ed silov\u00ed \u0161portovci preferuj\u00fa cvi\u010denie naboso alebo v pono\u017ek\u00e1ch, aby mali \u010do najlep\u0161\u00ed kontakt so zemou. Naopak, nevhodn\u00e9 s\u00fa be\u017eeck\u00e9 tenisky alebo top\u00e1nky s vyv\u00fd\u0161en\u00fdm podp\u00e4tkom (vzpiera\u010dky), ktor\u00e9 by mohli zmeni\u0165 cel\u00fa biomechaniku pohybu. Vzpiera\u010dsk\u00e9 top\u00e1nky s\u00fa v\u00fdnimo\u010dne vhodn\u00e9 pre \u013eud\u00ed, ktor\u00ed maj\u00fa \u0165a\u017ekosti s mobilitou \u010dlenkov.<\/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\u00e9 postavenie<\/h3>\n\n\n\n<p>V\u0161eobecn\u00e9 pravidl\u00e1 pre to, ak\u00fa v\u00fdchodiskov\u00fa poz\u00edciu pre m\u0155tvy \u0165ah zvoli\u0165, nemusia plati\u0165 pre v\u0161etk\u00fdch. Vplyv m\u00e1 toti\u017e aj anat\u00f3mia v\u00e1\u0161ho tela. Pre \u010dloveka s dlh\u00fdmi nohami bude napr\u00edklad \u0165a\u017e\u0161ie posklada\u0165 sa k osi tak, aby mu to bolo aspo\u0148 trochu pr\u00edjemn\u00e9. <strong>So z\u00e1kladn\u00fdm postaven\u00edm sa m\u00f4\u017eete trochu pohra\u0165 a upravi\u0165 napr\u00edklad \u0161\u00edrku postoja, v\u00fd\u0161ku bedier<\/strong> alebo typ \u00fachopu (nadhmat, striedav\u00fd) a n\u00e1js\u0165 si tak postoj, ktor\u00fd v\u00e1m bude najlep\u0161ie vyhovova\u0165.<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 sa k nalo\u017eenej osi, chodidl\u00e1 umiestnite pribli\u017ene na \u0161\u00edrku bokov. Os si pritiahnite tesne pred holene (nad stredn\u00fa \u010das\u0165 chodidla).&nbsp;<\/li>\n\n\n\n<li>Pokr\u010dte kolen\u00e1 a predklo\u0148te sa k ose s t\u00fdm, \u017ee chrb\u00e1t dr\u017e\u00edte v prirodzenom zakriven\u00ed a hlavu v pred\u013a\u017een\u00ed chrbtice.&nbsp;<\/li>\n\n\n\n<li>\u0160pi\u010dky n\u00f4h smeruj\u00fa dopredu alebo mierne do str\u00e1n, \u010dlenky a kolen\u00e1 s\u00fa vyto\u010den\u00e9 von.&nbsp;<\/li>\n\n\n\n<li>Ramenami sa posu\u0148te mierne pred os tak, aby va\u0161e lopatky boli pribli\u017ene nad \u0148ou.&nbsp;<\/li>\n\n\n\n<li>Chy\u0165te os obomi natiahnut\u00fdmi rukami nadhmatom alebo striedav\u00fdm \u00fachopom (jednou rukou nadhmatom, druhou podhmatom) na \u0161\u00edrku ramien. Ruky s\u00fa od seba vo vzdialenosti pribli\u017ene na \u0161\u00edrku ramien.<\/li>\n\n\n\n<li>Ramen\u00e1 stiahnite od u\u0161\u00ed, lopatky smerom k sebe a otvorte hrudn\u00edk.&nbsp;<\/li>\n\n\n\n<li>Aktivujte stred tela.<\/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\">Postup<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Po hlbokom n\u00e1dychu do brucha aktivujte svaly n\u00f4h, zadku i chrbta a zatla\u010dte chodidlami rovnomerne do podlo\u017eky. M\u00f4\u017eete si predstavi\u0165, \u017ee chcete zem od seba odtla\u010di\u0165.<\/li>\n\n\n\n<li>S v\u00fddychom za\u010dnite zdv\u00edha\u0165 os zo zeme. Kolen\u00e1 a bedr\u00e1 narovn\u00e1vajte s\u00fa\u010dasne. V poslednej f\u00e1ze nadvia\u017ete narovnan\u00edm chrbta.&nbsp;<\/li>\n\n\n\n<li>Dr\u00e1ha osi prech\u00e1dza tesne pred nohami.<\/li>\n\n\n\n<li>V hornej poz\u00edcii zatnite zadok, ale vyhnite sa z\u00e1klonu, ktor\u00fd by viedol k pre\u0165a\u017eeniu v bedrovej \u010dasti chrbtice.<\/li>\n\n\n\n<li>S n\u00e1dychom potom za\u010dnite kontrolovane sp\u00fa\u0161\u0165a\u0165 os nadol po rovnakej dr\u00e1he, teda tesne pred nohami. Postupne sa tak vr\u00e1\u0165te do v\u00fdchodiskovej poz\u00edcie.<\/li>\n\n\n\n<li>Hne\u010f potom, \u010do sa kot\u00fa\u010de dotkn\u00fa podlahy, nadvia\u017ete \u010fal\u0161\u00edm opakovan\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\u00e1vna technika m\u0155tveho \u0165ahu\" class=\"wp-image-635563\" title=\"Spr\u00e1vna technika m\u0155tveho \u0165ahu\" 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=\"Ktore_prislusenstvo_sa_hodi_na_mrtvy_tah\"><\/span>Ktor\u00e9 pr\u00edslu\u0161enstvo sa hod\u00ed na m\u0155tvy \u0165ah?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na za\u010diatok v\u00e1m bude sta\u010di\u0165 posil\u0148ovacia ty\u010d s kot\u00fa\u010dmi. Pri \u010fal\u0161\u00edch variantoch sa potom hod\u00ed aj in\u00e1 z\u00e1\u0165a\u017e, ako s\u00fa napr\u00edklad jednoru\u010dky alebo kettlebelly. Ke\u010f sa nesk\u00f4r vypracujete na \u0165a\u017e\u0161ie v\u00e1hy, pr\u00eddu v\u00e1m vhod aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/trhacky-preco-kedy-ako-ich-pouzivat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>trha\u010dky<\/strong><\/a><strong>, ktor\u00e9 v\u00e1m pom\u00f4\u017eu spevni\u0165 \u00fachop<\/strong>. V\u010faka nim zvl\u00e1dnete udr\u017ea\u0165 \u0165a\u017e\u0161iu v\u00e1hu alebo s \u0148ou urobi\u0165 v\u00e4\u010d\u0161\u00ed po\u010det opakovan\u00ed bez toho, aby v\u00e1m os vyk\u013azla z r\u00fak. Z tohto h\u013eadiska sa hod\u00ed aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/krieda-magnesium-block-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pr\u00e1\u0161kov\u00e1<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/tekuta-krieda-liquid-chalk-250-ml-gymbeam.html\" class=\"ek-link\">tekut\u00e1 krieda<\/a>, ktor\u00e1<strong> absorbuje pot a vlhkos\u0165<\/strong>&nbsp;<strong>z va\u0161ich dlan\u00ed<\/strong>, v\u010faka \u010domu budete os dr\u017ea\u0165 pevnej\u0161ie. Pri vysokej z\u00e1\u0165a\u017ei m\u00e1 zmysel aj <a href=\"https:\/\/gymbeam.sk\/opasky\" class=\"ek-link\">opasok<\/a>. Ten v\u00e1m obopne p\u00e1s, \u010do potom vedie k<strong> stabiliz\u00e1cii stredu tela a bedrovej chrbtice<\/strong>. Po ka\u017edom pokuse si ho v\u0161ak nezabudnite uvo\u013eni\u0165.<\/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=\"Ake_su_najcastejsie_chyby_pri_mrtvom_tahu\"><\/span>Ak\u00e9 s\u00fa naj\u010dastej\u0161ie chyby pri m\u0155tvom \u0165ahu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri cvi\u010den\u00ed m\u0155tveho \u0165ahu sa d\u00e1 nap\u00e1cha\u0165 ve\u013ek\u00e9 mno\u017estvo ch\u00fdb a verte, \u017ee sa net\u00fdkaj\u00fa len za\u010diato\u010dn\u00edkov. <strong>Robia ich aj sk\u00fasen\u00ed \u0161portovci<\/strong>, a to aj napriek tomu, \u017ee s\u00fa \u010dasto presved\u010den\u00ed o svojej u\u010debnicovej technike. Samotn\u00fd pocit toti\u017e nesta\u010d\u00ed, niekedy je fajn necha\u0165 si techniku zhodnoti\u0165 tr\u00e9nerom alebo aspo\u0148 sk\u00fasenej\u0161\u00edm kamar\u00e1tom. Alebo v\u00e1s m\u00f4\u017ee niekto nato\u010di\u0165 na mobil a vy si m\u00f4\u017eete sami urobi\u0165 rozbor svojho m\u0155tveho \u0165ahu a<strong> pozrie\u0165 sa, \u010di sa niektor\u00e1 z nasleduj\u00facich ch\u00fdb net\u00fdka aj 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>Zagu\u013eacovanie chrbta: <\/strong>Naj\u010dastej\u0161ia chyba, ktor\u00e1 zvy\u0161uje riziko pre\u0165a\u017eenia spodnej \u010dasti chrbta. V\u00fdnimkou s\u00fa sk\u00fasen\u00ed powerlifteri, ktor\u00fdm m\u00f4\u017ee mierne zagu\u013eatenie chrbta pom\u00f4c\u0165 na pretekoch zdvihn\u00fa\u0165 vy\u0161\u0161iu v\u00e1hu. V\u0161eobecne v\u0161ak plat\u00ed, \u017ee bezpe\u010dnej\u0161ie je robi\u0165 m\u0155tvy \u0165ah s udr\u017ean\u00edm prirodzen\u00e9ho zakrivenia chrbtice. Preto je lep\u0161ie zdv\u00edha\u0165 menej s korektnou technikou ne\u017e viac s chrbtom pripom\u00ednaj\u00facim luk.<\/li>\n\n\n\n<li><strong>Nedostato\u010dn\u00e1 aktiv\u00e1cia stredu tela: <\/strong>Nespevnen\u00fd stred tela m\u00f4\u017ee vies\u0165 k nestabilite a pre\u0165a\u017eovaniu bedrovej chrbtice.<\/li>\n\n\n\n<li><strong>Os je \u010faleko od holen\u00ed:<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/olympijska-tyc-eternal-power-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Posil\u0148ovacia ty\u010d<\/a> umiestnen\u00e1 \u010falej od tela ne\u017e nad chodidlami m\u00f4\u017ee zv\u00fd\u0161i\u0165 z\u00e1\u0165a\u017e na bedr\u00e1 a zni\u017eova\u0165 efektivitu cviku.<\/li>\n\n\n\n<li><strong>Stiahnut\u00fd hrudn\u00edk a predsunut\u00e9 ramen\u00e1:<\/strong> D\u00f4sledkom m\u00f4\u017ee by\u0165 zagu\u013eatenie strednej a hornej \u010dasti chrbta, \u010do je zase nevhodn\u00e9 pre efektivitu cviku.<\/li>\n\n\n\n<li><strong>Nadmern\u00e9 nakl\u00e1\u0148anie tela dopredu alebo dozadu: <\/strong>Oba pr\u00edpady negat\u00edvne ovplyv\u0148uj\u00fa techniku cviku, a t\u00fdm aj v\u00e1\u0161 silov\u00fd potenci\u00e1l.<\/li>\n\n\n\n<li><strong>Nedostato\u010dn\u00e9 zapojenie svalov dolnej polovice tela:<\/strong> Mnoho \u013eud\u00ed \u0165ah\u00e1 os prim\u00e1rne chrbtov\u00fdmi svalmi, \u010do nie je ide\u00e1lne. Spr\u00e1vna aktiv\u00e1cia zadku a stehien zais\u0165uje rovnomern\u00e9 rozlo\u017eenie z\u00e1\u0165a\u017ee.<\/li>\n\n\n\n<li><strong>Nevhodn\u00e9 nastavenie \u0161\u00edrky \u00fachopu a postavenia n\u00f4h:<\/strong> Zl\u00e9 postavenie n\u00f4h alebo pr\u00edli\u0161 \u0161irok\u00fd \u010di \u00fazky \u00fachop m\u00f4\u017eu naru\u0161i\u0165 biomechaniku pohybu. To potom m\u00f4\u017ee zv\u00fd\u0161i\u0165 riziko zranen\u00ed a s\u0165a\u017ei\u0165 vykonanie cviku.<\/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 m\u0155tveho \u0165ahu\" class=\"wp-image-635580\" title=\"V\u00fdhody rumunsk\u00e9ho m\u0155tveho \u0165ahu\" 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_treningovom_plane\"><\/span>M\u0155tvy \u0165ah v tr\u00e9ningovom pl\u00e1ne<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u0155tvy \u0165ah je komplexn\u00fd cvik, ktor\u00fd za\u0165a\u017euje nielen doln\u00fa \u010das\u0165 tela, ale aj pa\u017ee a chrb\u00e1t. Preto je d\u00f4le\u017eit\u00e9 <strong>premyslie\u0165 si, ako \u010dasto ho do tr\u00e9ningu zara\u010fova\u0165<\/strong>. Ned\u00e1va zmysel cvi\u010di\u0165 m\u0155tvy \u0165ah ka\u017ed\u00fd de\u0148, preto\u017ee tak hroz\u00ed riziko pre\u0165a\u017eenia spom\u00ednan\u00fdch svalov\u00fdch parti\u00ed. Ak ho ale prid\u00e1te do tr\u00e9ningu raz za mesiac, zrejme z neho nevy\u0165a\u017e\u00edte v\u0161etky benefity a ani nebudete sledova\u0165 progres z h\u013eadiska silnenia a rastu svalov.<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>Frekvencia cvi\u010denia:<\/strong> Zara\u010fte m\u0155tvy \u0165ah 1- a\u017e 2-kr\u00e1t t\u00fd\u017edenne, pod\u013ea toho, ako \u010dasto cvi\u010d\u00edte. Hod\u00ed sa do tr\u00e9ningu cel\u00e9ho tela, ale m\u00f4\u017eete ho prida\u0165 aj k cvikom na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nohy, zadok<\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-chrbta\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">chrb\u00e1t<\/a>.<\/li>\n\n\n\n<li><strong>Po\u010det s\u00e9ri\u00ed:<\/strong> Odpor\u00fa\u010da sa cvi\u010di\u0165 4 \u2013 6 s\u00e9ri\u00ed.<\/li>\n\n\n\n<li><strong>Pauzy medzi s\u00e9riami:<\/strong> Medzi s\u00e9riami si dajte pauzu 1 \u2013 3 min\u00faty, pri vy\u0161\u0161\u00edch z\u00e1\u0165a\u017eiach zameran\u00fdch na silu a\u017e 4 min\u00faty.<\/li>\n\n\n\n<li><strong>Po\u010det opakovan\u00ed <\/strong>(pod\u013ea cie\u013ea):<\/li>\n<\/ul>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li><strong>Rast sily:<\/strong> 2 \u2013 6 opakovan\u00ed s \u0165a\u017ekou z\u00e1\u0165a\u017eou (80 \u2013 95 % z v\u00e1\u0161ho maxima na jedno opakovanie).<\/li>\n\n\n\n<li><strong>Budovanie svalovej hmoty, chudnutie:<\/strong> 8 \u2013 12 opakovan\u00ed so z\u00e1\u0165a\u017eou zodpovedaj\u00facou 60 \u2013 80 % z v\u00e1\u0161ho maxima na jedno opakovanie.<\/li>\n\n\n\n<li><strong>Svalov\u00e1 vytrvalos\u0165: <\/strong>Viac ako 15 opakovan\u00ed so z\u00e1\u0165a\u017eou pod 60 % z v\u00e1\u0161ho 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>Viac o tom, ko\u013eko opakovan\u00ed cvi\u010di\u0165 pod\u013ea v\u00e1\u0161ho cie\u013ea, sa dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kolko-opakovani-je-najlepsie-cvicit-ked-chcete-schudnut-alebo-nabrat-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ko\u013eko opakovan\u00ed je najlep\u0161ie cvi\u010di\u0165, ke\u010f chcete schudn\u00fa\u0165 alebo nabra\u0165 svaly.<\/strong><\/a><\/li>\n\n\n\n<li>Ak si chcete vytvori\u0165 vlastn\u00fd cvi\u010debn\u00fd pl\u00e1n, pom\u00f4\u017ee v\u00e1m s t\u00fdm podrobn\u00fd n\u00e1vod z \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n do posil\u0148ovne?<\/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 najlep\u0161\u00edch variantov m\u0155tveho \u0165ahu<\/h3>\n\n\n\n<p>Klasick\u00fd m\u0155tvy \u0165ah s osou je \u00fapln\u00fd z\u00e1klad, ktor\u00fdm nikdy ni\u010d nepokaz\u00edte. Ak si v\u0161ak chcete <strong>spestri\u0165 tr\u00e9ning, viac sa zamera\u0165 napr\u00edklad na posil\u0148ovanie zadku alebo zapracova\u0165 na ur\u010ditej f\u00e1ze pohybu<\/strong>, m\u00f4\u017eete zaradi\u0165 niektor\u00fd z \u010fal\u0161\u00edch efekt\u00edvnych variantov tohto cviku.<\/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 m\u0155tvy \u0165ah: <\/strong>Pom\u00e1ha budova\u0165 silu cel\u00e9ho tela, posil\u0148ova\u0165 najm\u00e4 stehn\u00e1, zadok a chrb\u00e1t.<\/li>\n\n\n\n<li><strong>M\u0155tvy \u0165ah s trap osou: <\/strong>V\u010faka ergonomick\u00e9mu \u00fachopu zni\u017euje tlak na spodn\u00fa \u010das\u0165 chrbta a umo\u017e\u0148uje efekt\u00edvnej\u0161ie rozlo\u017eenie z\u00e1\u0165a\u017ee, \u010do je \u0161etrnej\u0161ie pre cel\u00fd pohybov\u00fd apar\u00e1t.<\/li>\n\n\n\n<li><strong>M\u0155tvy \u0165ah z deficitu: <\/strong>Stoj na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kotuc-iron-plate-51mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kot\u00fa\u010di<\/a> zv\u00e4\u010d\u0161\u00ed rozsah pohybu v spodnej f\u00e1ze. To vedie k intenz\u00edvnej\u0161iemu zapojeniu a t\u00fdm aj k posil\u0148ovaniu svalov spodnej \u010dasti chrbta. To je ide\u00e1lne pre \u013eud\u00ed, ktor\u00ed chc\u00fa zapracova\u0165 na spodnej f\u00e1ze m\u0155tveho \u0165ahu.<\/li>\n\n\n\n<li><strong>M\u0155tvy \u0165ah s posil\u0148ovacou gumou:<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-cross-band-level-1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Posil\u0148ovacia guma<\/a> prid\u00e1va odpor navy\u0161e, najm\u00e4 v hornej \u010dasti zdvihu. To v\u00e1m pom\u00f4\u017ee zefekt\u00edvni\u0165 zapojenie svalov v tejto f\u00e1ze, ktor\u00e1 je pre mnoho \u013eud\u00ed&nbsp; slabinou.<\/li>\n\n\n\n<li><strong>Sumo m\u0155tvy \u0165ah: <\/strong>V\u010faka \u0161irok\u00e9mu postoju viac zap\u00e1ja vn\u00fatorn\u00fa stranu stehien a zadok. Z\u00e1rove\u0148 je \u0161etrnej\u0161\u00ed k spodnej \u010dasti chrbta.<\/li>\n\n\n\n<li><strong>Jefferson m\u0155tvy \u0165ah: <\/strong>Nerovnomerne rozlo\u017een\u00e1 z\u00e1\u0165a\u017e podporuje v\u00e4\u010d\u0161ie zapojenie stredu tela, \u010d\u00edm ho posil\u0148ujete. V porovnan\u00ed s klasick\u00fdm m\u0155tvym \u0165ahom to\u013eko neza\u0165a\u017euje spodn\u00fa \u010das\u0165 chrbta.<\/li>\n\n\n\n<li><strong>Rumunsk\u00fd m\u0155tvy \u0165ah, m\u0155tvy \u0165ah s natiahnut\u00fdmi nohami: <\/strong>Intenz\u00edvnej\u0161ie sa zap\u00e1jaj\u00fa svaly zadku a zadn\u00e1 strana stehien (hamstringy), \u010d\u00edm sa tieto svaly efekt\u00edvnej\u0161ie posil\u0148uj\u00fa.<\/li>\n\n\n\n<li><strong>M\u0155tvy \u0165ah s kettlebellmi: <\/strong>Pri cvi\u010den\u00ed s dvomi <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebellmi<\/a> doch\u00e1dza k v\u00e4\u010d\u0161iemu zapojeniu stredu tela a \u010fal\u0161\u00edch hlbok\u00fdch svalov, ktor\u00e9 sa podie\u013eaj\u00fa na udr\u017ean\u00ed rovnov\u00e1hy.<\/li>\n\n\n\n<li><strong>M\u0155tvy \u0165ah na jednej nohe: <\/strong>Umo\u017e\u0148uje precvi\u010denie ka\u017edej nohy zvl\u00e1\u0161\u0165, \u010do pom\u00e1ha predch\u00e1dza\u0165 svalov\u00fdm dysbalanci\u00e1m. Z\u00e1rove\u0148 prever\u00ed va\u0161e rovnov\u00e1\u017ene schopnosti.<\/li>\n\n\n\n<li><strong>B-stance rumunsk\u00fd m\u0155tvy \u0165ah: <\/strong>Pom\u00e1ha lep\u0161ie zacieli\u0165 na zadok a hamstringy. V\u00fdhodou je tie\u017e to, \u017ee sa m\u00f4\u017eete s\u00fastredi\u0165 na precvi\u010denie ka\u017edej 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=\"Najlep\u0161ie varianty m\u0155tveho \u0165ahu\" class=\"wp-image-635596\" title=\"Najlep\u0161ie varianty m\u0155tveho \u0165ahu\" 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=\"Najucinnejsie_varianty_mrtveho_tahu\"><\/span>Naj\u00fa\u010dinnej\u0161ie&nbsp;varianty m\u0155tveho \u0165ahu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pripravili sme si pre v\u00e1s tie najlep\u0161ie vari\u00e1cie m\u0155tveho \u0165ahu so z\u00e1\u0165a\u017eou. Pri ka\u017edej n\u00e1jdete<strong> spr\u00e1vne prevedenie a tie\u017e \u010dast\u00e9 chyby<\/strong>. Myslite v\u0161ak aj na z\u00e1kladn\u00e9 pravidl\u00e1 pre spr\u00e1vnu techniku z\u00e1kladn\u00e9ho m\u0155tveho \u0165ahu, ktor\u00e9 s\u00fa uveden\u00e9 vy\u0161\u0161ie. Pod\u013ea toho, na ktor\u00fd variant sa chyst\u00e1te, si pripravte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/posilnovacia-tyc-lifter-150cm-30-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">os<\/a> s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/kotuc-competition-bumper-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kot\u00fa\u010dmi<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/set-expanderov-duoband-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">posil\u0148ovaciu gumu<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/neoprene-hex-dumbbell-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dky<\/a>, pr\u00edpadne <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebelly<\/a>. Na m\u0155tve \u0165ahy sa v\u00e1m m\u00f4\u017eu hodi\u0165 aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/trhacky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">trha\u010dky<\/a>, ktor\u00e9 podporia \u00fachop najm\u00e4 pri zdv\u00edhan\u00ed vysok\u00fdch v\u00e1h alebo pri v\u00e4\u010d\u0161om po\u010dte opakovan\u00ed. Pri \u0165a\u017ek\u00fdch v\u00e1hach sa \u010dasto odpor\u00fa\u010da aj pou\u017e\u00edvanie <a href=\"https:\/\/gymbeam.sk\/opasky\" class=\"ek-link\">opasku<\/a>, ktor\u00fd zase pom\u00f4\u017ee spevni\u0165 stred tela.<\/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 m\u0155tvy \u0165ah (deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa pred nalo\u017een\u00fa os s kot\u00fa\u010dmi s chodidlami pribli\u017ene na \u0161\u00edrku va\u0161ich bokov. \u0160pi\u010dky chodidiel smeruj\u00fa dopredu. Pokr\u010dte kolen\u00e1 a predklo\u0148te sa k osi tak, aby v\u00e1\u0161 chrb\u00e1t zostal v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. Potom obomi rukami chy\u0165te os nadhmatom alebo striedav\u00fdm \u00fachopom v pr\u00edpade ve\u013ekej hmotnosti na osi (jednou rukou nadhmatom, druhou podhmatom). \u0160\u00edrka \u00fachopu je pribli\u017ene vo vzdialenosti va\u0161ich ramien alebo o nie\u010do \u0161ir\u0161ia.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Nad\u00fdchnite sa a s v\u00fddychom sa pomocou aktiv\u00e1cie svalov stehien a zadku postupne narovnajte. Najprv narovnajte kolen\u00e1 a potom plynule aj trup. Os cestou nahor prech\u00e1dza tesne pred nohami. N\u00e1sledne kontrolovane vr\u00e1\u0165te os na zem rovnakou cestou a hne\u010f potom, \u010do sa kot\u00fa\u010de dotkn\u00fa zeme, nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zagu\u013eacovanie chrbta, nekontrolovan\u00fd pohyb, 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\/Klasicky-mrtvy-tah.gif\" alt=\"Ako cvi\u010di\u0165 klasick\u00fd m\u0155tvy \u0165ah?\" class=\"wp-image-635676\" title=\"Ako cvi\u010di\u0165 klasick\u00fd m\u0155tvy \u0165ah?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. M\u0155tvy \u0165ah s trap osou (trap bar deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa do stredu nalo\u017eenej <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-tyc-trap-bar-lifter-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">trap osi<\/a> pribli\u017ene na \u0161\u00edrku va\u0161ich bokov. \u0160pi\u010dky chodidiel smeruj\u00fa dopredu. Pokr\u010dte kolen\u00e1 a predklo\u0148te sa k osi tak, aby v\u00e1\u0161 chrb\u00e1t zostal v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. Potom obomi rukami chy\u0165te rukov\u00e4ti na vonkaj\u0161ej strane stehien.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Nad\u00fdchnite sa a s v\u00fddychom sa pomocou aktiv\u00e1cie svalov stehien a zadku postupne narovnajte. Najprv narovnajte kolen\u00e1 a potom plynule aj trup. Os cestou nahor prech\u00e1dza tesne pred nohami. N\u00e1sledne kontrolovane vr\u00e1\u0165te os na zem rovnakou cestou a hne\u010f potom, \u010do sa kot\u00fa\u010de dotkn\u00fa zeme, nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zagu\u013eacovanie chrbta, nekontrolovan\u00fd pohyb, 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\/Mrtvy-tah-s-trapbarom.gif\" alt=\"Ako cvi\u010di\u0165 m\u0155tvy \u0165ah s trap osou?\" class=\"wp-image-635708\" title=\"Ako cvi\u010di\u0165 m\u0155tvy \u0165ah s trap osou?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. M\u0155tvy \u0165ah z deficitu (deficit deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa pred nalo\u017een\u00fa os, polo\u017ete si na zem <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kotuc-iron-plate-51mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kot\u00fa\u010d<\/a> a postavte sa na\u0148 (\u010d\u00edm vy\u0161\u0161\u00ed bude, t\u00fdm sa dostanete do v\u00e4\u010d\u0161ieho deficitu). \u0160pi\u010dky chodidiel smeruj\u00fa dopredu. Pokr\u010dte kolen\u00e1 a predklo\u0148te sa k osi tak, aby v\u00e1\u0161 chrb\u00e1t zostal v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. Potom obomi rukami chy\u0165te os nadhmatom alebo striedav\u00fdm \u00fachopom. \u0160\u00edrka \u00fachopu je pribli\u017ene vo vzdialenosti va\u0161ich ramien alebo o nie\u010do \u0161ir\u0161ia.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Nad\u00fdchnite sa a s v\u00fddychom sa pomocou aktiv\u00e1cie svalov stehien a zadku postupne narovnajte. Najprv narovnajte kolen\u00e1 a potom plynule aj trup. Os cestou nahor prech\u00e1dza tesne pred nohami. N\u00e1sledne kontrolovane vr\u00e1\u0165te os na zem rovnakou cestou a hne\u010f potom, \u010do sa kot\u00fa\u010de dotkn\u00fa zeme, nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zagu\u013eacovanie chrbta, nekontrolovan\u00fd pohyb, 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\/Deficit-deadlift.gif\" alt=\"Ako cvi\u010di\u0165 m\u0155tvy \u0165ah z deficitu?\" class=\"wp-image-635628\" title=\"Ako cvi\u010di\u0165 m\u0155tvy \u0165ah z deficitu?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. M\u0155tvy \u0165ah z deficitu bez pokladania osi (floating deficit deadlift)<\/h5>\n\n\n\n<p>Cvi\u010dte rovnako, len s t\u00fdm rozdielom, \u017ee v spodnej f\u00e1ze nepolo\u017e\u00edte os na zem. V\u017edy kot\u00fa\u010de pribl\u00ed\u017ete p\u00e1r centimetrov k podlahe a potom hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. M\u0155tvy \u0165ah s gumou (barbell banded deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Nachystajte si os so z\u00e1\u0165a\u017eou a tie\u017e dlh\u00fa <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-a-expandery\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovaciu gumu<\/a> s uzavret\u00fdm obvodom (m\u00f4\u017eete si vybra\u0165 gumu s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/textilna-posilnovacia-guma-cross-band-level-1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">n\u00edzkym<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/textilna-posilnovacia-guma-cross-band-level-2-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">stredn\u00fdm<\/a> alebo<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/textilna-posilnovacia-guma-cross-band-level-4-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> vysok\u00fdm odporom<\/a> pod\u013ea svojich preferenci\u00ed). Potom ju chy\u0165te z oboch str\u00e1n za konce a polo\u017ete na stred osi tak, aby polovica gumy visela pred ty\u010dou a polovica za \u0148ou. Stredn\u00e1 \u010das\u0165 gumy by mala le\u017ea\u0165 na zemi pod osou. Postavte sa na \u0148u a zaistite ju obomi chodidlami. Pokr\u010dte kolen\u00e1 a predklo\u0148te sa k osi tak, aby v\u00e1\u0161 chrb\u00e1t zostal v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. Potom obomi rukami chy\u0165te os cez posil\u0148ovaciu gumu, \u010d\u00edm ju zaist\u00edte aj v mieste \u00fachopu.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Nad\u00fdchnite sa a s v\u00fddychom sa pomocou aktiv\u00e1cie svalov stehien a zadku postupne narovnajte. Najprv narovnajte kolen\u00e1 a potom plynule aj trup. Os cestou nahor prech\u00e1dza tesne pred nohami. N\u00e1sledne kontrolovane vr\u00e1\u0165te os na zem rovnakou cestou a hne\u010f potom, \u010do sa kot\u00fa\u010de dotkn\u00fa zeme, nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zagu\u013eacovanie chrbta, nekontrolovan\u00fd pohyb, 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\/Mrtvy-tah-s-gumou.gif\" alt=\"Ako cvi\u010di\u0165 m\u0155tvy \u0165ah s gumou?\" class=\"wp-image-635855\" title=\"Ako cvi\u010di\u0165 m\u0155tvy \u0165ah s gumou?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Sumo m\u0155tvy \u0165ah (sumo deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa pred nalo\u017een\u00fa os s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kotuc-competition-bumper-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kot\u00fa\u010dmi<\/a> s chodidlami vo vzdialenosti v\u00e4\u010d\u0161ej, ne\u017e je \u0161\u00edrka va\u0161ich ramien. \u0160pi\u010dky chodidiel a kolen\u00e1 smeruj\u00fa do str\u00e1n. Pokr\u010dte kolen\u00e1 a predklo\u0148te sa k osi tak, aby v\u00e1\u0161 chrb\u00e1t zostal v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. Potom obomi rukami chy\u0165te os nadhmatom alebo striedav\u00fdm \u00fachopom (jednou rukou nadhmatom, druhou podhmatom). \u0160\u00edrka \u00fachopu je pribli\u017ene vo vzdialenosti va\u0161ich ramien alebo o nie\u010do u\u017e\u0161ia.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Nad\u00fdchnite sa a s v\u00fddychom sa pomocou aktiv\u00e1cie svalov stehien a zadku postupne narovnajte. Najprv narovnajte kolen\u00e1 a potom plynule aj trup. Os cestou nahor prech\u00e1dza tesne pred nohami. N\u00e1sledne nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zagu\u013eacovanie chrbta, nekontrolovan\u00fd pohyb, 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\/Sumo-mrtvy-tah.gif\" alt=\"Ako cvi\u010di\u0165 sumo m\u0155tvy \u0165ah?\" class=\"wp-image-635756\" title=\"Ako cvi\u010di\u0165 sumo m\u0155tvy \u0165ah?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Sumo m\u0155tvy \u0165ah s jednoru\u010dkami (dumbbell sumo deadlift)<\/h5>\n\n\n\n<p>Namiesto osi si na sumo m\u0155tve \u0165ahy m\u00f4\u017eete vzia\u0165 aj dve <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/sada-ciniek-30-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednoru\u010dky<\/a>, ktor\u00e9 chyt\u00edte natiahnut\u00fdmi rukami pred panvou. Oto\u010dte ich bu\u010f kot\u00fa\u010dovou stranou k sebe, alebo tak, aby boli rukov\u00e4ti rovnobe\u017ene. Potom u\u017e cvi\u010dte rovnako.<\/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 m\u0155tvy \u010dah (Jefferson deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa k nalo\u017eenej osi tak, aby bola medzi va\u0161imi nohami. Jednu nohu umiestnite pred os a druh\u00fa za os, pri\u010dom chodidl\u00e1 smeruj\u00fa mierne do str\u00e1n. Va\u0161e postavenie by malo by\u0165 pribli\u017ene na \u0161\u00edrku ramien alebo o nie\u010do \u0161ir\u0161ie. Pokr\u010dte kolen\u00e1 a predklo\u0148te sa, aby v\u00e1\u0161 chrb\u00e1t zostal v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. Chy\u0165te os nadhmatom alebo striedav\u00fdm \u00fachopom. \u0160\u00edrka \u00fachopu je pribli\u017ene vo vzdialenosti va\u0161ich ramien alebo o nie\u010do \u0161ir\u0161ia.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Nad\u00fdchnite sa, aktivujte svaly stehien a zadku a s v\u00fddychom sa postupne narovnajte. Najprv narovnajte kolen\u00e1, potom plynule zdv\u00edhajte trup. Os sa pri pohybe nahor pohybuje medzi nohami, tesne pozd\u013a\u017e v\u00e1\u0161ho tela. N\u00e1sledne urobte \u010fal\u0161ie opakovanie. Po odcvi\u010den\u00ed celej s\u00e9rie vystriedajte nohy. T\u00fa, ktor\u00e1 bola za osou, dajte pred \u0148u, a naopak.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zagu\u013eacovanie chrbta, nekontrolovan\u00fd pohyb, nerovnomern\u00e9 rozlo\u017eenie v\u00e1hy medzi prednou a zadnou nohou, 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=\"Ako cvi\u010di\u0165 Jefferson m\u0155tvy \u0165ah?\" class=\"wp-image-635644\" title=\"Ako cvi\u010di\u0165 Jefferson m\u0155tvy \u0165ah?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Rumunsk\u00fd m\u0155tvy \u0165ah (Romanian deadlift \u2013 RDL)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa pred nalo\u017een\u00fa os s chodidlami na \u0161\u00edrku va\u0161ich bokov. Obomi rukami ju uchopte nadhmatom pribli\u017ene na \u0161\u00edrku va\u0161ich ramien. Narovnajte sa, zdvihnite ty\u010d zo zeme a dr\u017ete ju natiahnut\u00fdmi rukami pred stehnami.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S n\u00e1dychom urobte pohyb panvou vzad, mierne pokr\u010dte kolen\u00e1 a kontrolovane sa predkl\u00e1\u0148ajte. S\u00fastre\u010fte sa na to, aby os prech\u00e1dzala cestou nadol tesne pred nohami. Sna\u017ete sa ju dosta\u0165 a\u017e pred \u010dlenky, ale v\u017edy myslite na to, \u017ee chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. Potom sa pomocou kontrakcie zadnej strany stehien a zadku s v\u00fddychom narovnajte. Hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, zagu\u013eacovanie chrbta, 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=\"Ako cvi\u010di\u0165 rumunsk\u00fd m\u0155tvy \u0165ah?\" class=\"wp-image-635724\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. M\u0155tvy \u0165ah s natiahnut\u00fdmi nohami (stiff leg deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa pred nalo\u017een\u00fa os s chodidlami na \u0161\u00edrku va\u0161ich bokov. Obomi rukami ju uchopte nadhmatom pribli\u017ene na \u0161\u00edrku va\u0161ich ramien. Narovnajte sa, zdvihnite ty\u010d zo zeme a dr\u017ete ju natiahnut\u00fdmi rukami pred stehnami. Kolen\u00e1 m\u00f4\u017eete mierne pokr\u010di\u0165, ale v tejto poz\u00edcii ich potom uzamknite a dr\u017ete ich rovnako po\u010das cel\u00e9ho cviku.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S n\u00e1dychom urobte pohyb panvou vzad a kontrolovane sa predkl\u00e1\u0148ajte. S\u00fastre\u010fte sa na to, aby os prech\u00e1dzala cestou nadol tesne pred nohami. Sna\u017ete sa ju dosta\u0165 a\u017e pred \u010dlenky, ale v\u017edy myslite na to, \u017ee chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. Potom sa pomocou kontrakcie zadnej strany stehien a zadku s v\u00fddychom narovnajte. Hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nadmern\u00e9 kr\u010denie kolien, zagu\u013eacovanie chrbta, 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=\"Ako cvi\u010di\u0165 m\u0155tvy \u0165ah s natiahnut\u00fdmi nohami?\" class=\"wp-image-635740\" title=\"Ako cvi\u010di\u0165 m\u0155tvy \u0165ah s natiahnut\u00fdmi nohami?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. M\u0155tvy \u0165ah s kettlebellmi (kettlebell suitcase deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa vzpriamene, s chodidlami na \u0161\u00edrku va\u0161ich bokov. Vezmite si 2 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebelly<\/a> a polo\u017ete ich na vonkaj\u0161iu stranu va\u0161ich chodidiel. Pokr\u010dte kolen\u00e1, predklo\u0148te sa tak, aby v\u00e1\u0161 chrb\u00e1t zostal v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. Do ka\u017edej ruky chy\u0165te kettlebell za rukov\u00e4\u0165.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom sa pomocou aktiv\u00e1cie svalov stehien a zadku plynule narovnajte a z\u00e1rove\u0148 natiahnut\u00fdmi rukami zdv\u00edhajte kettlebelly a\u017e k vonkaj\u0161ej strane stehien. Ich dr\u00e1ha pohybu prech\u00e1dza tesne pozd\u013a\u017e n\u00f4h. Po narovnan\u00ed sa za\u010dnite z hornej poz\u00edcie s n\u00e1dychom op\u00e4\u0165 kontrolovane sp\u00fa\u0161\u0165a\u0165 kettlebelly sp\u00e4\u0165 na zem a potom urobte \u010fal\u0161ie opakovanie.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zagu\u013eacovanie chrbta, nerovnomern\u00e9 rozlo\u017eenie v\u00e1hy medzi chodidlami, prepad\u00e1vanie 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=\"Ako cvi\u010di\u0165 m\u0155tvy \u0165ah s kettlebellmi?\" class=\"wp-image-635660\" title=\"Ako cvi\u010di\u0165 m\u0155tvy \u0165ah s kettlebellmi?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Rumunsk\u00fd m\u0155tvy \u0165ah na jednej nohe (one leg Romanian deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa vzpriamene, s chodidlami ved\u013ea seba. Kettlebel chy\u0165te jednou rukou a dr\u017ete ho mierne pred stehnom. V\u00e1ha je rovnomerne rozlo\u017een\u00e1 na cel\u00e9 chodidlo stojnej nohy. V pr\u00edpade, \u017ee kettlebell dr\u017e\u00edte v pravej ruke, stojn\u00e1 noha je t\u00e1 \u013eav\u00e1. Chrb\u00e1t je cel\u00fd \u010das v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Preneste v\u00e1hu na stojn\u00fa nohu, ktor\u00e1 je mierne pokr\u010den\u00e1 v kolene. S n\u00e1dychom sa predkl\u00e1\u0148ajte, s\u00fa\u010dasne zano\u017eujte druhou natiahnutou nohou a kettlebell pribli\u017eujte k zemi. V spodnej \u010dasti nie je nutn\u00e9, aby sa telo dostalo do rovnobe\u017enej priamky so zemou. S\u00fastre\u010fte sa hlavne na udr\u017eanie rovnov\u00e1hy, zachovanie prirodzen\u00e9ho zakrivenia chrbta a aktiv\u00e1ciu svalov zadku a zadnej strany stehien. S v\u00fddychom sa potom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Po docvi\u010den\u00ed celej s\u00e9rie vyme\u0148te nohy.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zagu\u013eacovanie chrbta, strata 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=\"Ako cvi\u010di\u0165 m\u0155tvy \u0165ah na jednej nohe?\" class=\"wp-image-635692\" title=\"Ako cvi\u010di\u0165 m\u0155tvy \u0165ah na jednej nohe?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. B-Stance rumunsk\u00fd m\u0155tvy \u0165ah (B-stance Romanian deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Vezmite si do ka\u017edej ruky <a href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\">jednoru\u010dku<\/a>, dr\u017ete ju ved\u013ea stehien a postavte sa priamo. Jedno chodidlo posu\u0148te p\u00e1r centimetrov pred druh\u00e9, potom pokr\u010dte koleno zadnej nohy a zdvihnite p\u00e4tu. Preneste v\u00e1hu na predn\u00fa nohu.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S n\u00e1dychom za\u010dnite pomaly pos\u00fava\u0165 boky dozadu, predkl\u00e1\u0148ajte sa a chrb\u00e1t dr\u017ete v prirodzenom zakriven\u00ed. S\u00fa\u010dasne jednoru\u010dky sp\u00fa\u0161\u0165ajte pozd\u013a\u017e n\u00f4h. V spodnej \u010dasti nie je nutn\u00e9, aby sa telo dostalo do rovnobe\u017enej priamky so zemou. S\u00fastre\u010fte sa hlavne na udr\u017eanie rovnov\u00e1hy, zachovanie prirodzen\u00e9ho zakrivenia chrbta a aktiv\u00e1ciu svalov zadku a zadnej strany stehien. S v\u00fddychom sa potom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Po docvi\u010den\u00ed celej s\u00e9rie vyme\u0148te nohy.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zagu\u013eacovanie chrbta, 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=\"Ako cvi\u010di\u0165 b-stance m\u0155tvy \u0165ah?\" class=\"wp-image-635612\" title=\"Ako cvi\u010di\u0165 b-stance m\u0155tvy \u0165ah?\"\/><\/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 m\u0155tvy \u0165ah<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Viac o tom, na \u010do si da\u0165 pozor pri cvi\u010den\u00ed m\u0155tvych \u0165ahov, sa dozviete v na\u0161om videu.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"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_dalej\"><\/span>Kam \u010falej?<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 cvikov na zadok a nohy n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>9 najlep\u0161\u00edch cvikov na zadok a nohy.<\/strong><\/a><\/li>\n\n\n\n<li>Ak sa chcete viac zamera\u0165 na posil\u0148ovanie stehien a l\u00fdtok, pom\u00f4\u017eu v\u00e1m s t\u00fdm cviky z \u010dl\u00e1nku<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">9 najlep\u0161\u00edch cvikov na stehn\u00e1 a l\u00fdtka.<\/a><\/strong><\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee chcete zapracova\u0165 na zadn\u00fdch stehenn\u00fdch svaloch, nemal by v\u00e1m ujs\u0165 \u010dl\u00e1nok<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-hamstringy-ako-posilnit-zadne-stehenne-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">8 najlep\u0161\u00edch cvikov na hamstringy.<\/a><\/strong><\/li>\n\n\n\n<li>\u010eal\u0161\u00ed \u00fa\u010dinn\u00fd cvik na doln\u00fa polovicu tela je drep. O tom, ako ho cvi\u010di\u0165 spr\u00e1vne, sa dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Drepy: benefity, spr\u00e1vne prevedenie a naj\u00fa\u010dinnej\u0161ie varianty na doma aj do posil\u0148ovne.<\/strong><\/a><\/li>\n\n\n\n<li>Nem\u00f4\u017eeme vynecha\u0165 ani v\u00fdpady, ktor\u00e9 n\u00e1jdete zase v \u010dl\u00e1nku <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-robit-drepy-a-vypady\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ako cvi\u010di\u0165 drepy a v\u00fdpady? Spr\u00e1vna technika a 15 najlep\u0161\u00edch variantov.<\/a><\/strong><\/li>\n\n\n\n<li>Do tr\u00e9ningu zadku a stehien sa hod\u00ed aj hip thrust. O \u0148om sa v\u0161etko potrebn\u00e9 dozviete v \u010dl\u00e1nku<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ako spr\u00e1vne cvi\u010di\u0165 hip thrust pre dokonal\u00fd zadok? 6 najlep\u0161\u00edch variantov.<\/a><\/strong><\/li>\n\n\n\n<li>Tr\u00e9ning hornej polovice tela si m\u00f4\u017eete zostavi\u0165 pod\u013ea cvikov\u00fdch \u010dl\u00e1nkov na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ramen\u00e1<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-chrbta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>chrb\u00e1t<\/strong><\/a><strong>,<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-hrudnika\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> hrudn\u00edk<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-brucha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>brucho<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>biceps<\/strong><\/a> \u010di <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-triceps-a-svaly-predlaktia\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>triceps.<\/strong><\/a><\/li>\n\n\n\n<li>Zauj\u00edma v\u00e1s, ako si spr\u00e1vne vybra\u0165 tr\u00e9ningov\u00fa z\u00e1\u0165a\u017e? O tom sa dozviete viac v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ak\u00e9 v\u00e1hy zdv\u00edha\u0165 pre rast svalov, sily alebo chudnutie?<\/strong><\/a><\/li>\n\n\n\n<li>Sna\u017e\u00edte sa nabra\u0165 svaly a st\u00e1le to nejde? Potom by v\u00e1m nemal ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co jes\u0165 a ako cvi\u010di\u0165, aby som kone\u010dne nabral svaly?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u0155tvy \u0165ah patr\u00ed k naj\u00fa\u010dinnej\u0161\u00edm cvikom na doln\u00fa polovicu tela a pom\u00f4\u017ee v\u00e1m vybudova\u0165 si aj siln\u00fd chrb\u00e1t a stred tela. Ke\u010f ho prid\u00e1te do tr\u00e9ningov\u00e9ho pl\u00e1nu, m\u00f4\u017eete sa \u010dasom te\u0161i\u0165 na mno\u017estvo benefitov, ktor\u00e9 pon\u00faka. \u010ci u\u017e je to <strong>silnej\u0161ie telo, vypracovan\u00fd chrb\u00e1t, gu\u013eat\u00fd zadok alebo lep\u0161ie dr\u017eanie tela<\/strong>, cvi\u010di\u0165 m\u0155tvy \u0165ah sa jednoducho vyplat\u00ed. A nemus\u00edte zosta\u0165 len u z\u00e1kladn\u00e9ho variantu, \u00fa\u010dinn\u00e9 s\u00fa aj sumo, rumunsk\u00e9 alebo m\u0155tve \u0165ahy s kettlebellmi. Tie v\u00e1m spestria tr\u00e9ning a pod\u013ea konkr\u00e9tnej vari\u00e1cie v\u00e1m pom\u00f4\u017eu zamera\u0165 sa viac na zadok alebo ur\u010dit\u00fa f\u00e1zu m\u0155tveho \u0165ahu. Ktor\u00fd variant m\u0155tveho \u0165ahu vysk\u00fa\u0161ate vy? Pode\u013ete sa s nami v koment\u00e1roch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil a dozvedeli ste sa v \u0148om nov\u00e9 inform\u00e1cie, zdie\u013eajte ho aj so svojimi priate\u013emi, aby sa tie\u017e nau\u010dili spr\u00e1vne cvi\u010di\u0165 m\u0155tvy \u0165ah.<\/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>M\u0155tvy \u0165ah v\u00e1m pom\u00f4\u017ee vybudova\u0165 siln\u00e9 telo, vypracova\u0165 svaly chrbta, zadku i n\u00f4h. Tipy na to, ako ho cvi\u010di\u0165 spr\u00e1vne, a najlep\u0161ie varianty n\u00e1jdete v tomto \u010dl\u00e1nku. <\/p>\n","protected":false},"author":129,"featured_media":635509,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6058,6105,6053,6137],"filter_section":[],"filter_attribute":[13014,13018,13017,13026,13025],"class_list":{"0":"post-636407","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cviky","9":"tag-cviky-na-nohy","10":"tag-mrtvy-tah","11":"tag-silovy-trening","12":"filter_attribute-cviky-na-chrbat","13":"filter_attribute-cviky-na-nohy","14":"filter_attribute-cviky-na-zadok","15":"filter_attribute-spravna-technika-cvicenia","16":"filter_attribute-treningove-chyby-a-tipy","17":"h-entry","18":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>M\u0155tvy \u0165ah: benefity, spr\u00e1vne prevedenie a naj\u00fa\u010dinnej\u0161ie varianty\u00a0 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u010co je m\u0155tvy \u0165ah, v\u00fdhody a ako ho cvi\u010di\u0165 spr\u00e1vne? Pom\u00f4\u017ee budova\u0165 silu i svalov\u00fa hmotu. Medzi najlep\u0161ie varianty patr\u00ed klasick\u00fd, sumo alebo rumunsk\u00fd m\u0155tvy \u0165ah.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"M\u0155tvy \u0165ah: benefity, spr\u00e1vne prevedenie a naj\u00fa\u010dinnej\u0161ie varianty\u00a0 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u010co je m\u0155tvy \u0165ah, v\u00fdhody a ako ho cvi\u010di\u0165 spr\u00e1vne? Pom\u00f4\u017ee budova\u0165 silu i svalov\u00fa hmotu. Medzi najlep\u0161ie varianty patr\u00ed klasick\u00fd, sumo alebo rumunsk\u00fd m\u0155tvy \u0165ah.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-10-10T10:31:11+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-10-21T10:45:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/Mrtvy-tah-437-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"437\" \/>\n\t<meta property=\"og:image:height\" content=\"279\" \/>\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=\"28 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"M\u0155tvy \u0165ah: benefity, spr\u00e1vne prevedenie a naj\u00fa\u010dinnej\u0161ie varianty\u00a0\",\"datePublished\":\"2024-10-10T10:31:11+00:00\",\"dateModified\":\"2024-10-21T10:45:29+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/\"},\"wordCount\":5708,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/Mrtvy-tah-437-1.png\",\"keywords\":[\"cviky\",\"cviky na nohy\",\"m\u0155tvy \u0165ah\",\"silov\u00fd tr\u00e9ning\"],\"articleSection\":[\"Cviky a tr\u00e9ningy\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/\",\"name\":\"M\u0155tvy \u0165ah: benefity, spr\u00e1vne prevedenie a naj\u00fa\u010dinnej\u0161ie varianty\u00a0 - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/Mrtvy-tah-437-1.png\",\"datePublished\":\"2024-10-10T10:31:11+00:00\",\"dateModified\":\"2024-10-21T10:45:29+00:00\",\"description\":\"\u010co je m\u0155tvy \u0165ah, v\u00fdhody a ako ho cvi\u010di\u0165 spr\u00e1vne? Pom\u00f4\u017ee budova\u0165 silu i svalov\u00fa hmotu. Medzi najlep\u0161ie varianty patr\u00ed klasick\u00fd, sumo alebo rumunsk\u00fd m\u0155tvy \u0165ah.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/Mrtvy-tah-437-1.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/Mrtvy-tah-437-1.png\",\"width\":437,\"height\":279,\"caption\":\"Mrtv\u00fd tah: Benefity, spr\u00e1vn\u00e9 proveden\u00ed a nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"M\u0155tvy \u0165ah: benefity, spr\u00e1vne prevedenie a naj\u00fa\u010dinnej\u0161ie varianty\u00a0\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"M\u0155tvy \u0165ah: benefity, spr\u00e1vne prevedenie a naj\u00fa\u010dinnej\u0161ie varianty\u00a0 - GymBeam Blog","description":"\u010co je m\u0155tvy \u0165ah, v\u00fdhody a ako ho cvi\u010di\u0165 spr\u00e1vne? Pom\u00f4\u017ee budova\u0165 silu i svalov\u00fa hmotu. Medzi najlep\u0161ie varianty patr\u00ed klasick\u00fd, sumo alebo rumunsk\u00fd m\u0155tvy \u0165ah.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/","og_type":"article","og_title":"M\u0155tvy \u0165ah: benefity, spr\u00e1vne prevedenie a naj\u00fa\u010dinnej\u0161ie varianty\u00a0 - GymBeam Blog","og_description":"\u010co je m\u0155tvy \u0165ah, v\u00fdhody a ako ho cvi\u010di\u0165 spr\u00e1vne? Pom\u00f4\u017ee budova\u0165 silu i svalov\u00fa hmotu. Medzi najlep\u0161ie varianty patr\u00ed klasick\u00fd, sumo alebo rumunsk\u00fd m\u0155tvy \u0165ah.","og_url":"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/","og_site_name":"GymBeam Blog","article_published_time":"2024-10-10T10:31:11+00:00","article_modified_time":"2024-10-21T10:45:29+00:00","og_image":[{"width":437,"height":279,"url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/Mrtvy-tah-437-1.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"28 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/#article","isPartOf":{"@id":"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"M\u0155tvy \u0165ah: benefity, spr\u00e1vne prevedenie a naj\u00fa\u010dinnej\u0161ie varianty\u00a0","datePublished":"2024-10-10T10:31:11+00:00","dateModified":"2024-10-21T10:45:29+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/"},"wordCount":5708,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/Mrtvy-tah-437-1.png","keywords":["cviky","cviky na nohy","m\u0155tvy \u0165ah","silov\u00fd tr\u00e9ning"],"articleSection":["Cviky a tr\u00e9ningy"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/","url":"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/","name":"M\u0155tvy \u0165ah: benefity, spr\u00e1vne prevedenie a naj\u00fa\u010dinnej\u0161ie varianty\u00a0 - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/Mrtvy-tah-437-1.png","datePublished":"2024-10-10T10:31:11+00:00","dateModified":"2024-10-21T10:45:29+00:00","description":"\u010co je m\u0155tvy \u0165ah, v\u00fdhody a ako ho cvi\u010di\u0165 spr\u00e1vne? Pom\u00f4\u017ee budova\u0165 silu i svalov\u00fa hmotu. Medzi najlep\u0161ie varianty patr\u00ed klasick\u00fd, sumo alebo rumunsk\u00fd m\u0155tvy \u0165ah.","breadcrumb":{"@id":"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/Mrtvy-tah-437-1.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/Mrtvy-tah-437-1.png","width":437,"height":279,"caption":"Mrtv\u00fd tah: Benefity, spr\u00e1vn\u00e9 proveden\u00ed a nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"M\u0155tvy \u0165ah: benefity, spr\u00e1vne prevedenie a naj\u00fa\u010dinnej\u0161ie varianty\u00a0"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/636407","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=636407"}],"version-history":[{"count":9,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/636407\/revisions"}],"predecessor-version":[{"id":637005,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/636407\/revisions\/637005"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/635509"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=636407"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=636407"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=636407"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=636407"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=636407"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}